Na hoa khoneha ho ja linate tse nang le cholesterol e phahameng

Ngaka naturopathologist, phytotherapist

Mokhoa oa sejoale-joale o fana ka lisebelisoa tse ngata ho fokotsa cholesterol e phahameng, empa li na le litlamorao tse ngata le li-contraindication.

Har'a lintho tsa tlhaho tse pakileng hore li sebetsa hantle, linate li ipakile li le hantle. Li sebetsa ka lebaka la litaba tsa livithamine tse ling, mafura a meroho le likarolo tsa trace.

Sehloohong sena, re tla sheba lithuto tse fumanehang tsa mahlale tse amanang le litlamorao tsa linate tse fapaneng tsa cholesterol.

Seo lithuto li se bolelang

Bo-rasaense ho Institute of Endocrinology ea Spain ba fihlile qeto ea hore linate tse jang ho thusa ho thusa ho fokotsa cholesterol, li eketsa mokokotlo oa lebota la methapo (ho fokotsa khatello ea maikutlo, ho ruruha le ho pheta-pheta), ho fokotsa kotsi ea ho ba le botenya le khatello ea mali.

Batho ba jang linate khafetsa ha ba na monyetla oa ho tšoaroa ke lefu la tsoekere la mofuta oa II (50%), lefu la pelo le 30 (30%).

Normalization ea lipid metabolism e thibela ho kenngoa ha cholesterol marakong a methapo ea mali mme ke mokhoa o etelletseng pele oa thibelo ea atherosclerosis, o lebisang ho mathata a methapo a methapo. Har'a ba ratang lijo tsa Mediterranean (ba noeloang habeli ka 15 g ea walnuts, 7.5 g ea almonds le 7.5 g ea hazelnuts ka letsatsi), stroke le lefu la pelo ke makhetlo a 2 le a 3 hangata, ka ho latellana.

Ho latela bo-rasaense ba Oxford, linate li sebetsa ho "cholesterol" e mpe feela (LDL), ntle le ho eketsa "hantle" (lipoprotein tse nang le matla a phahameng a itseng).

Likarolo tse ling tsa sebopeho sa linate (phytosterols, polyphenols, L-arginine, fiber, liminerale, mafura a sa mafura) li na le phello e ntle tsamaisong ea pelo le likarolong tsohle tsa methapo ea methapo (kutloelo-bohloko e fokolisitsoeng ea li-insulin receptors, botenya, khatello ea methapo ea kutlo, atherosulinosis, e teng ka nako e ka bang 50% ea baahi ba lefatše. Litho tsohle tsa "lefu lena" li bonahala li hokahane maemong a 99%.

Ngaka, ngaka ea methapo. Ngaka ea sehlopha se phahameng ka ho fetisisa.

Leha ho na le ts'ebetso e netefalitsoeng ea linate ho theola cholesterol, ho kgothaletswa ho buisana le ngaka pele u e sebelisa (haholo-holo ka nako e telele) ka lebaka la phapang e kholo ea likhanyetsano.

1. Walnuts

Li-walnuts li na le vithamine E e ngata, e matlafatsang methapo ea mali, e ikarabellang bakeng sa matla le boits'oaro ba lerako la methapo. Li na le li-phospholipids tse molemo, tse fokotsang boemo ba cholesterol 'meleng, hape li na le li-macro- le li-microelement tse ngata, mafura acid.

Lijo tse matlafalitsoeng ka li-walnuts, ho latela bo-rasaense, li thusa ho fokotsa cholesterol ka botlalo le lipoprotein tse fokolang ("mpe" cholesterol) ka 4,6% le 8%, ka ho latellana.

Sehlahisoa sena se boetse se thusa ho fokotsa boima ba 'mele, ho fokotsa khatello ea mali le ho fokotsa likotsi tsa mathata a bakoang ke tlolo ea mali le methapo ea methapo ea methapo.

U ka boela ua nka oli ea walnut.

Lialmonde ke linate tse nang le phepo e ntle haholo ka lebaka la litaba tse phahameng tsa liprotheine, mafura, fiber le vithamine E.

Lialmonde tsa Bitter li na le li-antioxidants tse ngata tse fokotsang ts'ebetso ea botsofali le ho fokotsa kotsi ea li-pathologies tse kotsi tsa proliferative.

Matla a lialmonde ho profid ea lipid a bapisoa le litokisetso tsa bongaka. Ts'ebeliso ea sehlahisoa matsatsing a 6 e bonts'itse keketseho ea khoholeho ea "e nang le thuso" HDL ka 14%.

Liphetho tse joalo li fumanoe ke bahiruoa ba litsi tsa lipatlisiso tsa New Zealand le Australia. Ba khothaletsa hore o noe ligrama tse 10 tsa linate life kapa life tsa hoseng ho thibela lefu la pelo.

Litapole li na le livithamini tse ngata tse kang K, B1, B2, hammoho le calcium, magnesium, iron, phosphorus le sodium.

Walnut normalizes metabolism ea lipid ka ho tlosa "cholesterol" e feteletseng ho tsoa 'meleng ka pampitšana ea gastrointestinal.

Li-peanuts li thusa ho thibela phetoho ea atherosulinosis le li-fibrotic methapong ea mesifa ea methapo ea mali khahlanong le semelo sa khatello ea mali. E thibela ho tsofala pele le kotsi ea ho ba le li-tumor.

Peanuts e ka jeoa e tala kapa e halikiloe.

4. Kedare

Ketso ea linate tsa phaene e netefatsoa ke lintho tse latelang tse sebetsang:

• li-antioxidants (ho fokotsa phello ea li-radicals tsa mahala ho atamelano),
• oleic acid (e thusa ho tlosa mafura a mangata 'meleng),
• gamma tocopherol (e tsosa metabolism),
• phytosterol (e kenya tšebetsong li-insulin receptors le tsoekere ea tsoekere, e fokotsa mafura a mangata maling, e thusa ho fokotsa botenya).

Linate tsa phaene li na le vithamine K e ngata, e netefatsang ts'ebetso e lekaneng ea mesifa ea pelo le ho eketsa tekanyo ea metabolic ho cardiomyocyte.

Li-Hazelnuts li molemo haholo ho sebete. Ka ho sebetsa ka lisebelisoa tsa enzyme tsa setho, li-hazelnuts li fokotsa cholesterol ea mahala (ka 8%), TAG (ka 7.3%) le lipoprotein dikarolo tse nang le matla a tlase a itseng (ka 6%).

Nate ena e boetse e thusa keketseho ea lipids (HDL) tse molemo ka 6%. Lintlha tsena li netefalitsoe ka saense.

Ntle le moo, ka lebaka la bongata ba liprotheine tse bohlokoa bakeng sa 'mele, tšepe le cobalt, e ntlafatsa boits'ireletso mme e thusa ho thibela tšoaetso ea phefumoloho ea lisebelisoa tse holimo tsa ho phefumoloha. E kopantsoe le li-pathologies tsa sebete tse matla ka ho se lekane.

Cashew e kenyelletsa bongata ba livithamini tsa B, nicotinic acid, calcium, zinki, sodium, selenium le manganese. E sebelisoa ho lokisa semelo sa hyperhypidemic. Tšusumetso e tšoana le liperekisi.

Cashew o hlophisa metabolism ea metsi a nang le liminerale 'meleng le mosebetsi oa litsoelesa tsa parathyroid. E thusa ho ntlafatsa microcirculation ka li-varicose veins tsa likarolo tse tlase le ho senya atherosulinosis.

Mosebetsi oa bo-rasaense ba tsoang United States o bontšitse litšobotsi tse ntle tsa li-cashews. Lihlooho tsa matsatsi a 28, ha li ntse li boloka lijo tse tloaelehileng, li jele mofuta ona oa linate. Ka lebaka leo, ho fokotseha ha cholesterol e felletseng ka 3.9%, LDL - ka 4,8%, mme TAG - ka 5.1% e tlalehiloe.

Bo-rasaense ba khothaletsa ho sebelisa li-cashews ho fapana le ho ja lijo tse bobebe lipakeng tsa mesebetsi ea litsebi. Sehlahisoa se khotsofatsa ka ho phethahetseng tlala, se etsa hore metabolism e fokotsehe hape se fokotsa leqhubu la nts'etsopele ea methapo e tsoang lehlakoreng la pelo le methapo ea mali.

7. Macadamia

Macadamia ke mohloli o motle oa mafura a monounsaturated, a leng 15% ho feta oli ea mohloaare. Walnut e fana ka ts'ebetso e lekaneng ea boko ka ho eketsa ts'ebeliso le ho tsamaisoa ha oksijene, hammoho le ho ntlafatsa phallo ea mali.

Phello ea hypolipidemic ha e e-so ithutoe ka botlalo mme mohlomong e amana le ts'ebetso ea tyrosine kinase complexes kahare ho hepatocytes, e ikarabellang bakeng sa phetoho ea lipoprotein tse sa rateheng hore e be tse sebetsang, ka ho etsa joalo li thathamise palo ea likaroloana tse fapaneng tsa lipid maling.

Ka ts'ebeliso e hlophisehileng ea bonyane 40 g ea macadamia ka letsatsi, cholesterol e felletseng e fokotsoe ke 3%, atherogenic (e mpe) - ka 7%.

8. SeBrazil

Nate ea Brazil e na le mafura a 70%, empa leha ho le joalo, e ka susumetsa boemo ba lipids 'meleng. Ha o sebelisa 30 g ka letsatsi, ho fokotseha ho hoholo ha TAG le LDL ka 8%.

Sebopeho se na le tšepe e ngata le magnesium, e bolokang molumo oa lerako la methapo le ho fokotsa maemo a khatello ea mali e hlokahalang.

9. Muscat

Nutmeg e khona ho eketsa kutloisiso ea li-insulin receptor complexes ho insulin le ho fokotsa tsoekere ea mali.

Boemo bona, hammoho le ts'ebetso ea li-enzyme tsa "lipid-lowing" ka har'a sebete, li lumella thibelo ea atherosulinosis ea likepe tse kholo hape e etsa hore ho be le phallo ea lipoprotein 'meleng.

Nutmeg e na le lintho tsa narcotic tseo ketso ea tsona e ts'oanang le amphetamine. Ha motho a e-na le lithethefatsi tse ngata tse feteletseng, maikutlo a ho thaba, ho eketseha ha sekhahla sa pelo ho ka hlaha.

Contraindication le kotsi e ka bang teng

Mefuta e mengata ea limatlafatsi li etsa linate sehlahisoa se tsebahalang haholo linaheng tse tsoetseng pele (mohlala, USA). Leha ho le joalo, ba na le likotsi tse ngata. Litlamorao li kenyelletsa:

1. Ho fumana boima bo potlakileng. Likahare tsa khalori ea 100 g ea mofuta ofe kapa ofe oa linate ke ho tloha ho 500 ho isa ho 700 kilocalories. Ha ho kenyeletsoa le lijo tse nyane lijong tse tloaelehileng, ho na le kotsi e kholo ea botenya.
2. Khatello ea tšebetso e sebetsang ea sebete. Ketso e thehiloe ho palo e kholo ea oli ea meroho le mafura a fumanoeng linate, tse sitisang mosebetsi oa hepatocytes le ho qholotsa nts'etsopele ea ho fokola hoa mafura. Ketsahalo ena e bonoa ka mokhoa o hlophisehileng oa ho ja tse fetang 250 g ka letsatsi.
3. Nts'etsopele ea maikutlo a ho kulisa. Hoo e ka bang moahi e mong le e mong oa lefatše ea 15 a na le hypersensitivity ka boeona. Khafetsa, ho kheloha hona ho fumanoa naheng e etelletseng pele tšebeliso ea botoro ea peanut - United States.
4. Ho fokotseha hoa tikoloho ea 'mele ea ho itšireletsa mafung (sebakeng sa ho ikopanya). Ho pakoa hore bana, bao linate tsa bona e leng motheo oa lijo tsa bona, ba na le monyetla o moholo oa ho ba le li-millillitis le SARS.
5. Thibelo ea matla a ka mpeng. E kenya letsoho kholisong ea ho sokeloa le ho ruruha ha matsoele. Ketso e thehiloe ho thibelo ea li-membrane tsa membrane tsa mucous, ka lebaka leo leboteng la intestinal le khaotsang ho "utloa" chyme le lintho tse fecal, ebe li emisoa.

Kahoo, palo ea likhanyetsano tse felletseng e kenyelletsa:

1. Ho Nona Haholo E tšoauoa ka index ea boima ba 'mele e kaholimo ho 30 kapa e nang le bophara ba 88 cm ho basali, cm cm ho banna.
2. Mafu a tsoang ho sebete a nang le khaello e matla ea ho kula (cirrhosis, hepatosis, congestive plethora).
3. Ho ruruha ho matla ha liso tsa ka mpeng kapa ho mpefatsa ha mafu a sa foleng.
4. Mathata a tsamaiso ea methapo e bohareng a nang le arousal syndrome.
5. Sensitization ho likarolo ka bomong.
6. Ho sokela ka Atonic (ho haella ha setuloana sa matsatsi a fetang a 3).
7. Litla-morao tsa ho itšireletsa mafung (tšoaetso ea HIV).

Ngaka, ngaka ea methapo. Ngaka ea sehlopha se phahameng ka ho fetisisa.

Linate li molemo ka eng?

Li kenyelletsa mafura a nang le mafura a polyunsaturated, tse fokotsang kotsi ea ho holofala ha atherosclerosis le 'dementia ea senile. Ho ja linate tse nang le k'holeseterole e phahameng ho sireletsehile ebile ho molemo. Li thusa ho hloekisa methapo ea mali le ho fokotsa boemo ba lipoprotein tse kotsi. Li na le liprotheine, palo ea li-amino acid le fiber tse ngata, tse tloaelehileng tsa lipid metabolism. Ehlile, lijalo tsa linate li ruisoa ka bongata bo bongata ba mafura - ho fihlela ho 50%. Empa kaha metsoako ena e simolohile limela, lipids li ke ke tsa beoa maboteng a methapo ea mali. Ka 2003, bo-rasaense ba ile ba paka hore ligrama tse 30 tsa peanate, lialmonde kapa mefuta efe kapa efe e fapaneng e ka fokotsa monyetla oa ho ba le mafu a vascular.

Ho sebelisa linate ka tsela e leka-lekaneng ho etsa hore e khone ho phethela matla le ho khotsofatsa tlala bakeng sa bakuli ba jang lijo tse nang le khalori e tlase. Ke botenya boo hangata bo bakang keketseho ea ts'ebetso, mme ka ho sebelisa sehlahisoa sena o ka fokotsa boima ba 'mele ka ho fumana livithamini lijong. Nuts efe kapa efe e fokotsa cholesterol, empa ho loketse ho nahana ka hore na e meng e ama biochemistry ea mali. Ho khothalletsoa ho kopanya mefuta e fapaneng, hobane ba fapana ka bo bona ka thepa, litaba tsa khalori le sebopeho sa lik'hemik'hale. Melemo ea 'mele e bonoa ha u sebelisa mefuta e arohaneng, kahoo o ka ba le phello e lebisitsoeng tsamaisong e itseng ea' mele.

Mefuta ea Lipheko le Cholesterol

Ho na le mefuta e mengata ea limpho tsena tsa pholiso tsa tlhaho, esita le coconut e amahanngoa le linate. Haeba motho a e-na le mathata a pelo kapa methapo ea pelo methapong ea mali, ha se mefuta eohle e tla bonts'a katleho e phahameng, empa e ke ke ea senya bophelo bo botle ba eona. Tlolo ea molao feela eo e ka bang karohano e fapaneng le ena. Potsong ea hore na lierekisi li eketsa se hlahisoang ke lipoprotein le hore na ho ka etsahala hore li e je ka k'holeseterole e phahameng, ke khale karabo e fanoe. Joalo ka mefuta eohle e meng, ha e eketse boemo, empa sehlahisoa se lokela ho nooa ho latela litekanyetso tse khothalletsoang.

Walnuts le cholesterol

Li khetholloa ke litaba tse phahameng ka ho fetisisa tsa li-acids tsa polyunsaturated ho fihlela ho 74%. Karolo e nang le tšobotsi ke tekanyo e nepahetseng ea Omega-6 le Omega-3 sehlahisoa - 4: 1. Ka lebaka la sena, mefuta ena e amoheloa hantle ke 'mele ho feta ba bang. Asiti ea pele ea polyunsaturated e thusa ho itšireletsa mafung, e baka tsoelo-pele ea ts'oaetso. Omega-3, ka lehlakoreng le leng, e emisa ho ruruha. Hoa bohlokoa ho hlokomela hore li-walnuts le cholesterol ha li lumellane, sehlahisoa sa semela ha se kotsi. Ka nako e ts'oanang, e na le phello ea choleretic mme e na le phello e molemo pelong.

Vitamin E, macro le micronutrients le tsona li kenya letsoho ho fokotsa matšoao.. Phospholipids e sebetsa ho metabolism ea mafura seleng ea cellular, e liehisa ho kenngoa ha lipoprotein tse kotsi le ho ntlafatsa sebopeho sa tse molemo. Ka lebaka leo, menyetla ea ho hlaseloa ke pelo le lichapo e fokotsoa haholo. Haeba u sebelisa li-walnuts kapa oli e tala, u ka fihlela ho fokotseha ha karolo ea 'mele ka liperesente tse 10.

Ho ea ka lipatlisiso tsa bo-rasaense ba tsoang Spain, li-peanuate li fokotsa kakaretso ea lipoprotein ka liperesente tse 7. Sena se bolela hore ha se palo ea lisebelisoa tse kotsi tse kentsoeng maboteng a methapo ea mali feela, empa le tse ling tse molemo. Ho na le maikutlo a fosahetseng a hore likerese tse nang le k'holeseterole e phahameng li qholotsa ho thehoa ha lipalo ebile ha li na molemo. Ebile, ho fafatsoa ka letsoai kapa tsoekere ka bongata feela ho kotsi.

Walnut e ka sebelisoa ho thibela atherosclerosis, moo ho leng bohlokoa ho se e chese ka lebaka la ho boloka limatlafatsi tse ngata. Ka boleng bo ikhethang ke niacin le phytosterols. Metsoako ena e kena-kenana le ho kenngoa ha lipids tse kotsi; ka lebaka leo, sehlahisoa se khothaletsa ho felisoa ha likaroloana tsa "vacgging". Ho bohlokoa ho hlokomela hore monko ona o na le index ea "glycemic" e tlase, ka hona ha e lebise keketseho ea tsoekere ea mali.

Nate tsa phaene

Ho motho ea jang linate tsa phaene khafetsa, cholesterol ha e tlole, empa ea fokotseha. Ke mehloli ea vithamine K, e ikarabellang bakeng sa tšebeliso ea mali le oleic acid, mofuta oa mafura a monounsaturated a laolang tlhahiso ea lipoprotein. Li boetse li na le phytosterols le gamma-tocopherol tse hlokahalang bakeng sa ho theola boima ba 'mele, tse khutlisang tsamaiso ea pelo le methapo. Ka lebaka la li-antioxidants tse sebopeho, li-radicals tsa mahala ha li nke lehlakore.

Lialmonde, li-hazelnuts le li-cashews

Bakuli ba bang ba ke ke ba ja mefuta e le 'ngoe ka lebaka la tatso ea bona e khethehileng. Ho etsahala hore motho a se ke a tlohela li-hazelnuts, mme linate tsa phaene tse nang le cholesterol e futsanehileng ha li mamelloe hantle. Kaha ha ho na mafura a liphoofolo ka sebopeho sa litholoana tse bokelloang ho tsoa lifateng kapa lihlahleng, mefuta efe kapa efe ea mofuta o lumelloa ho kenngoa lijong. Hazelnuts e hlatsoa lijana tse koetsoeng hantle, e lokisa sebete, e tlosa litšenyehelo tse kotsi 'meleng. Kameho e ntle tsamaisong ea 'mele ea ho itšireletsa mafung le ea metabolic e ile ea hlokomeloa.

Lioli tsa almond le linate tse tsoang k'holeseterole li thusa ka tsela e fapaneng le mefuta e meng, e netefalitsoeng ke bo-rasaense ba bangata. Ka litaba tsa livithamini, fiber le lintho tse ling tsa bohlokoa tse fumanehang, ha e tlase. Empa litholoana tse ntle ka ho fetisisa li fumanoa lijong tse fapaneng tsa batho, ho kenyelletsa le lihlahisoa tse ling tse khothalletsang tlhahiso ea li-lipoprotein.Batho ba nang le k'holeseterole e phahameng ba khothalletsoa ho kopanya lialmonde le oatmeal, litholoana tse ncha le meroho. Ha e le li-cashews, li na le likhakanyo tse ngata haholo tsa mafura tse hlohlelletsang sebopeho sa li-depositi tsa mafura. Ka hona, linate tsa mefuta ena ha li kenyelletsoe ka har'a menu ea lijong. Litekanyetso li lokela ho ba tlase ho feta ho mefuta e tlase haholo khalori.

Meroho e nang le linate bakeng sa cholesterol e phahameng

Li-Hazelnuts li ka tsoakoa le mahe a linotsi le litholoana tse omisitsoeng, joalo ka liapole tse omisitsoeng. Li -asheashe le lialmonde hangata li jeoa hammoho le muesli kapa oatmeal, ho ntlafatsa phello ea pholiso. Empa ha ho bonolo kamehla ho ja linate tse thata tse nang le lisebelisoa tse tala; batho ba baholo haholo ba ke ke ba khona ho li senya. Ho lokisa litholoana tsa tlhaho ha ho thata ho hang, ka mohlala, ho na le risepe e bonolo ea botoro ea peanut. Ho loketse ho kenyelletsa likomkomere, lisalateng le ho hasanya ka sandwich.

Litaelo tsa ho pheha:

• Ebola linate, u tšele lithollo ka thipa.
• Cheka lithollo tse sithabetseng ka grinder ea nama. Bakeng sa ho senya makhasi a sesebelisoa, ho khothalletsoa ho kenya marotholi a mmaloa a oli ea meroho ka sejaneng.
• Tšela boima ba 'mele ka cheesecloth le pepeta. Tšela mokelikeli o lutletse ka botlolong e lefifi ebe o boloka sehatsetsing. Bophelo ba Shelf - ha ho feta likhoeli tse tharo.
• U hloka ho nka oli makhetlo a 3 ka letsatsi, tee e le 'ngoe pele ho lijo. Tekanyo e phahameng ke ligrama tse 50 ka letsatsi.

Sesebelisoa se sebetsang sa thibelo ea atherosulinosis se lokisitsoe motheong oa lebese. Pele, o hloka ho kopanya ligrama tse 100 tsa lithollo tsa lepa tsa walnut le li-clove tse tharo tsa konofolo. Ebe u tšela likhalase tse peli tsa lebese ebe u beha sehatsetsing se lefifi ho tsitlella. Kamora lihora tse peli, hlophisa setshelo sehatsetsing. Nka motsoako o phethiloeng makhetlo a 3 ka letsatsi, thispone e le 'ngoe. Tsela ea kalafo e qala ho tloha ho e le ngoe ho isa ho likhoeli tse tharo.

TOP 7 linate tse phetseng hantle haholo: Thepa e nepahetseng ea 'mele.

Li-acid tse sa koaeloang le tse mafura

Letsatsi le leng le le leng, motho o lokela ho fumana lihlahisoa tsa lijo ho tloha ho ligrama tse 80.0 ho isa ho 90.0 gramu ea likhomphutha tsa mafura.

Ka k'holeseterole e ntseng e eketseha, hoa hlokahala ho fokotsa tšebeliso ea mafura a liphoofolo le ho li putsa bakeng sa ho ba sieo ha eona ka thuso ea mafura a bohlokoa a fumanehang ka har'a oli ea meroho.

Mefuta eohle ea linate le eona e na le li-acid tsena, tseo e leng karolo ea sehlopha sa ramatiki sa Omega-6 acid. Walnut e na le omega-3 acid e thata.

Ka palo ea li-acid tse mafura, boemo bo etellang pele bo lula ho li-walnut le li-pecans - mongobo o ho tsona o feta ligrama tse 65.0 ka ligrama tse 100.0 tsa sehlahisoa.

Ho tsoa ho mafura acid ho lisele tsa 'mele, ho entsoe lintho tse joalo tsa bohlokoa bakeng sa ts'ebetso e boreleli ea litho le lits'ebetso:

• Li-prostaglandins tsa lithethefatsi,
• Thromboxane hematopoietic sistimi,
• Maemo a leukotrienes.

Li-Prostaglandins li ama molao oa ho fokotsa choroid le ho hola ha tsona, tse laolang phallo ea mali le ho emisa khatello ea mali ho eona, hammoho le ts'ebetso ea ho khomarela liplatelete tsa polasetiki ho arterial endothelium.

Thromboxanes e eketsa ts'ebetso ea ho kopana ha mali, mme e ama ts'ebetso ea sistimi ea heestatic, ka lebaka la motsoako oa ntho ena limolek'huleng tsa liplatelete. Li-Thromboxanes li susumetsa khokahanyo ea limolek'hule.

Leukotrienes 'meleng e laola likarabo tsa mmele le ts'oaetso ea tšoaetso.

Ntle le tekanyetso e hlokahalang ea li-acid tse ngata, tseo e leng karolo ea Omega-3 le Omega-6, 'mele oa motho o ke ke oa khona ho hola ka botlalo mme lits'ebetso tsohle tsa bohlokoa li tla sitisoa ho eona.

Li-acid tse se nang mafura nakong ea lijo le k'holeseterole e phahameng li na le phello e joalo ho metabolism ea lipid le tsamaiso ea potoloho ea mali:

• Tšusumetso e fokolisang karolo ea LDL cholesterol,
• Ho na le phokotseho ea limolek'hule tsa triglyceride,
• Ketso ea acid e eketsa karolo ea cholesterol ea HDL,
• Meketso ea mali e qhibiliha - mali a
• E fokotsa ho ruruha maling le 'meleng,
• Li-acid tse sa koaeloang ke tšitiso e ntle ea thibelo ea lefu la tsoekere, lefu la setho sa pelo le methapo ea methapo.

Vitamin Complex

Lithollo tsa Walnut li na le vithamine e leka-lekaneng, e thusang ka khaello ea livithamini, hammoho le ho khutlisetsa mmele kamora ho kula ho hoholo le nako e telele.

Litholoana tsa Nut li bohlokoa bakeng sa ho theha le ho holisa 'mele oa ngoana, le ts'ebetso e nepahetseng ea litho tsohle ho batho ba baholo:

• Vithamini A le beta carotene li bohlokoa haholo ts'ebetsong e nepahetseng ea sebopeho sa bonono, bakeng sa motsoako oa lihormone tsa thobalano ke lisele tsa adrenal gland. Ka khaello ea vithamini A, kholo ea liseleng 'meleng le syntheine ea enzymes ea hormone li emisoa,
• Vitamin E E lumella ho ananeloa ka botlalo ha limolek'hule tsa calcium le carotene ke 'mele. Tocopherol e thusa ho fokotsa index ea cholesterol ea plasma. Li-vithamini A le H ke tlhaho li hlahisa li-antioxidants tse sireletsang lithollo tsa linate ho tsoa ho oxidation ea mafura acid le ponahalo ea ho se sebetse hantle lithakeng.
• Vitamin H (biotin) e laola ho hlophisoa ha limolek'hule tsa mafura sethaleng sa pele,
• Vitamin C e khothaletsa ho amoheloa hantle ha li-acid tse ngata ke 'mele, tse amang hantle boleng ba lipid,
• Vithamine B1 - e tsosa ts'ebetso ea lisele tsa boko le ho kenya tšebetsong ts'ebetso ea kelello. Vitamin B1 e ntlafatsa boleng ba mohopolo mme e thibela nts'etsopele ea 'dementia' le sclerosis, hammoho le ho khutlisetsa lisele tsa myocardial le ho eketsa ts'ebetso ea bona,
• Vithamine B3 - e khutlisetsa ho leka-lekana ha lipid 'me e theola cholesterol ka tekanyo e tlase ea limolek'hule. Vitamin PP e nka karolo mafolofolo ho kopaneng ea enzyme, e nang le phello e matlafatsang mokhoabong oa methapo, e thusang ho potlakisa phallo ea mali. Ona ke mokhoa o motle bakeng sa thibelo ea methapo ea kutlo le methapo ea methapo ea pelo.
• Vithamine B6 - e thusa ho theola index ea cholesterol, hape e tlosa limolek'hule tsa lipid sebopeho sa lisele tsa sebete.

Metsoako ea liminerale

Ho kopantsoe le linate tsa linate tse nang le livithamini, li-microelement le li-macroelements tse ngata tse ananeloang ho boloka ts'ebetso e tloaelehileng ea setho sa pelo le tsamaiso ea phallo ea mali:

• Magnesium e laola boholo ba limolek'hule tsa cholesterol 'meleng, hape e thusa ho eketsa karolo ea cholesterol e ntle, ka ho fokotsa karolo ea lipids tse kotsi, hape e na le phello e ntle ho mesifa le mesifa ea methapo. Magnesium e ama boemo ba "arotial endothelium". Ho latela thepa ea eona ea bongaka mabapi le phello ea limolek'hule tsa cholesterol, magnesium e ka bapisoa le lithethefatsi tsa sehlopha sa statin. Lenane le leholo ka ho fetisisa la magnesium ho linate tsa cashew le almonds,
• Phosphorus e sebetsa liseleng tsa boko, e eketsang bokhoni ba kelello ba 'mele, hammoho le ho ela hloko motho le ho ntlafatsa boleng ba mohopolo oa hae. Phosphorus e hanyetsa ka matla ho ntlafatsoa ha methapo ea kelello, hammoho le lefu la 'dementia' - dementia,
• Motsoako oa tšepe le oa cobalt o ama tsamaiso ea hematopoiesis, eketsa tlhahiso ea limolek'hule tsa hemoglobin mme e ama tekanyo ea erythrocyte. Cobalt ke karolo ea vithamine B12. Iron e thibela nts'etsopele ea anemia ea khaello ea tšepe, 'me cobalt e thibela anemia ea megaloblastic,
• Potasiamo ka sebopeho sa lithollo tsa linate e ntlafatsa sebopeho le ts'ebetso ea myocardium ea pelo mme e na le boikarabello bakeng sa tekanyo ea metsi. Potasiamo e na le phello ea diuretic 'meleng, eo, ka mokelikeli o mongata kahare ho mmele, e thusang ho e tlosa ka nako. Potasiamo e thusa ho qhala li-cholesterol plaque ka har'a lijana le ho li tlisa ka ntle ho 'mele,
• Li-walnuts li na le iodine ea sethoathoa, se hlokahalang bakeng sa ts'ebetso e nepahetseng ea tšoelesa ea qoqotho.

Likarolo tse sebetsang

Ka lialmonde tse babang, liperekisi le mefuta eohle ea li-hazelnuts, sebopeho se na le karolo ea choline, e nang le phello ea lipotropic 'meleng:

• E tlosa metsoako e mafura e mengata liseleng tsa sebete,
• E khutlisetsa botsitso ba 'mele' meleng,
• E hanela nts'etsopele ea ho tsoa mali ka hare,
• E na le phello e ntle ho methapo ea methapo.

Amino acid asparagine hape e sebetsa ho sheath ea likhoele tsa methapo, e e fa matla a maholo le matla.

Hoo e batlang e le mefuta eohle ea linate e na le karolo ea lipase.

Lipase e khona ho ts'oasa likhomphutha tse mafura kapele, tse thusang ho theola index ea cholesterol, le ho ts'oaroa ha 100.0% ke 'mele oa livithamini A le E, le livithamini K le D.

Likarolo tsa "cannic" tse bopiloeng ka makhapetla a walnut li matlafatsa sebopeho sa methapo maling, hape li ntlafatsa boemo ba endothelium.

Feri e tlama limolek'hule tsa cholesterol le li-acid acid mme e thusa ho tlohela 'mele kapele. Ka thuso ea fiber, mosebetsi oa mafapha ohle le mesebetsi ea mala e ea ntlafala.

Ho hlophisoa ha mefuta eohle ea linate ho kenyelletsa motsoako oa phytosterol, o nang le likarolo tsa lipids tsa boima ba limolek'hule tse ngata, o hloekisa mali ho tsoa ho cholesterol ea mahala mme o fokotsa kotsi ea methapo ea pelo le systemic.

Phytosterol e thusa ho ntlafatsa ho leka-lekana ha lipid 'meleng.

A na nka ja linate tse nang le cholesterol e phahameng?

Ka lenane la cholesterol e phahameng, ligrama tse 50,0 tsa kernel ea nut li lokela ho eketsoa lijong tsa letsatsi le letsatsi. Boithuto bo bontša hore bakeng sa ho ja linate ka likhoeli tse tharo, index ea cholesterol e fokotsehile ka 10,0%.

Ka k'holeseterole, linate li lokela ho sebelisoa e le senoko, hammoho le ho eketsoa lijo-thollo (oatmeal ka linate li na le thuso bakeng sa lijo tsa hoseng), hape e sebelisoa ho etsa lisoseise le liaparo tsa salate hammoho le lihlahisoa tsa lebese.

Se ke la lebala hore linate li na le se nang le khalori e kholo, ka hona, bakuli ba boima bo feteletseng ba hloka ho fokotsa ts'ebeliso ea linate - 20,0 - 30.0 ligrama ka letsatsi.

Ka index ea "cholesterol" e phahameng, ho bohlokoa ho sebelisa likhalase tsa walnut ntle le kalafo ea mocheso - e tala hobane e na le lisebelisoa tse ngata tse sebetsang.

Ho khothalletsoa hape ho reka linate tsa inshell, hobane ho tsona li-acid tse mafura ha li kopane le limolek'hule tsa moea mme ha li fuoe oxidation.

Sebopeho, melemo ea sona le kotsi ea 'mele

Matšoao a ka tlase a ka fapana ho latela bocha le mofuta oa linate:

• li-vithamine tsa lihlopha B, E le C,
• protheine e rarahaneng
• manganese, phosphorus, calcium, potasiamo, koporo, tšepe, zinki, sodium.

Li na le li-acid tse sebetsang haholo bakeng sa tšilo ea lijo.

Matla a ho ja linate tse phetseng hantle ka ho fetisisa.

Ka kakaretso, linate li na le phello e ntle haholo 'meleng oa motho. Tsena ke:

1. Fokotsa k'holeseterole e phahameng le ho imolla cramping.
2. Li thibela nts'etsopele ea lefu la pelo, 'dementia'.
3. Matlafatsa mesifa ea mesifa, hape e ama kholo ea 'mele.
4. Matlafatsa mosebetsi oa boko.
5. Ba ts'ehetsa thepa ea ho itlhoekisa ea sebete, hape ba etsa hore mmele o its'oare ka tsela e tloaelehileng.

Taba ea bohlokoa! Mehleng ea khale, batho ba tloaelehileng ba ne ba thibetsoe ho ja linate, hobane ba lumela hore ba tla hlalefa 'me ba batle ho fetola maemo a bona sechabeng.

Haeba motho a na le allergy e bakoang ke linate, makhopho a ka hlaha letlalong. Haeba u nka mofuta ona oa sehlahisoa ka tekanyetso e kholo, joale edema ea laryngeal e ka hlaha, ka lebaka leo motho a ka shoa.

Ho boetse ho bohlokoa ho hopola lintlha tse 'maloa:

• haeba linate li kenyelletsoa litlhaping, lijong tsa nama, liphekeng, joale meroalo ho 'mele e eketseha haholo,
• haeba linate li noele, li ama lisele tsa sebete,
• Ha ho khothalletsoe ho fa sehlahisoa sena ho bana ba ka tlase ho lilemo tse 5, joalo ka linate li kenella hampe 'meleng oa bana.

Taba ea bohlokoa! Ka tšebeliso ea letsatsi le letsatsi ea linate ke mosali oa moimana ka bongata, monyetla oa ho beleha ngoana oa asthmatic o eketseha ka makhetlo a 'maloa.

Omega 3 ka linate

Li-Omega-3 li "bohlokoa" mafura acid, joalo ka mmele o ke ke oa li sebelisa o le mong. Tabeng ena, motho o hloka ho ja lijo tse nang le omega-3 element. Sena sea hlokahala molemong oa ho etsa bakeng sa khaello ea ona ea 'mele.

• ntho ena e thibela sebopeho sa li-cholesterol plaque marakong a methapo ea mali,
• e laola boemo ba mafura.

Lihlahisoa tse nang le ntho ena:

1. Hazelnuts - 0,07 mg.
2. Walnuts - 7 mg.

Nuts ea Cholesterol ea Mali

Li-Hazelnuts, almonds, cashews, peanse hammoho le walnuts, kedare, Brazil ke linate tse ka jeang ka cholesterol e phahameng.

Sebaka sa pele ntoeng khahlanong le k'holeseterole e lula ke walnuts. Boemong ba eona bo phahameng, li hlokahala haholo, pele ho tsohle, ka lebaka la litaba tsa omega-3 fatty acid.

Ntle le moo, linate tsena li na le lintho tse ling tsa bohlokoa tseo 'mele o li hlokang haholo:

1. Phospholipids. Li ama ho fokotseha ha cholesterol, e lutseng maboteng a methapo ea mali mme e etsa metopa e sitisang phallo ea mali.
2. Sitosterol. Sesebelisoa sena se fokotsa sekhahla sa ho kenngoa ha mafura ka har'a tšilo ea lijo.

Ka tšebeliso ea kamehla ea mofuta ona oa sehlahisoa, cholesterol e fokotseha ho 10%. Ehlile, ho molemo ho ja lijo-thollo tse tala.

Lialmonde le Cholesterol

Batho ba nang le cholesterol e phahameng ba lokela ho ja li-almond kernels letsatsi le letsatsi. Nako eohle ea kalafo e joalo e nka likhoeli tse tharo. Ka nako ena, LDL e fokotsehile ho 15%. Ho bohlokoa ho nahana hore sehlahisoa sena se setala se na le chefo, empa kamora kalafo ea mocheso se bohlokoa bakeng sa 'mele.

Lialmonde li fokotsa kotsi ea ho etsoa ha cholesterol plaque, hape li thusa ho theola boima ba 'mele (haeba litekanyetso li bonoa). Ntle le moo, linate tsena li thusa ho tlosa li-radicals le chefo e kotsi 'meleng.

Ka tšebeliso ea letsatsi le letsatsi ea ligrama tse 15 ho isa ho tse 25 tsa linate tsena, o ka etsa hore mekhoa ea lipid e thathamise ka botlalo likhoeli tse 'maloa (ka linako tse ling e ka nka likhoeli tse tšeletseng), ha feela ho se na litlhare tse ling. Ka litlhare tsa setso, ehlile, linako tse bontšitsoeng li fokotsehile ka mokhoa o hlakileng.

Linate tsa phaene li na le acid e ngata ea acid e tsoekere. Sena se bolela hore sehlahisoa se thibela phepelo ea mafura ea pele leboteng la sejana, i.e. e khotsofatsa karolo e ka hare ea methapo, methapo ea methapo ea mokokotlo le li-capillaries. Ka lebaka la sena, mafura ha ho na letho leo a ka le "khomarelang".

Ho joalo, re ka re lijo-thollo li na le likarolo tse ling.

Tsena linate tsa cholesterol e tlase, li matlafatsa li-capillaries, li etsa hore khatello ea mali e fokotsehe. Ntle le moo, ka ho sebelisa lijo-thollo khafetsa, u ka fumana liphetho tse latelang:

1. Ho tsitsa ha metabolism 'meleng oa motho.
2. Ho ntlafatsa sebete, ho hloekisa le ho etsa hore ts'ebetso ea eona e sebetse.
3. Ho hloekisa, hammoho le ho tsosa mala.
4. Ho tlosoa ha chefo maling.

Li-Hazelnuts ha li nke lehlakore ho feta linate tsohle, ka hona ke karolo ea litlolo tse ngata tsa setso tsa setso kapa mekhabiso ea boikoetliso, ho kenyelletsa tse etselitsoeng ho theola cholesterol.

Cashew, peanuts le Brazil

Ho boetse ho na le thuso ea ho hlahisa li-cashews, lierekisi, linate tsa Brazil lijong tsa hau - lihlahisoa tsena kaofela li thibela ho kenngoa ha mafura a kotsi, hape li li tlosa ka tlhaho.

Cashew e boetse e na le koporo, e ka fokotsang boemo ba LDL. Li boetse li na le thuso haholo ts'ebetsong e tsitsitseng ea ho otla ha pelo, ho ntlafatsa ho phahama ha methapo ea mali.

Khetho le tšebeliso e nang le bokhoni

Litholoana tsena li loketse li-snacks hantle e le tlatsetso ea yogurt kapa porridge. Ka linako tse ling linate li fetoha motsoako o ka sehloohong oa sopho.Ha e kopantsoe le litholoana tse omisitsoeng, linawa, mahe a linotsi, ha li na cholesterol e tlase haholo, empa li ntlafatsa le boits'ireletso.

Leha ho le joalo, ho bohlokoa ho hopola hore linate li na le likhalori tse ngata, mme molemong oa ho se fumane liponto tse eketsehileng, lingaka li khothaletsa ho se je litholoana tse fetang 50 ka letsatsi.

Sena se lokela ho shebahala joalo ka walnut ea boleng bo holimo.

Ka k'holeseterole e phahameng, linate li ja hantle haholo li sa phethoe, joalo ka tlasa tšusumetso ea mocheso, lintho tsohle tse nang le thuso li lahlehile.

Ho ja ha hoa lumelloa:

• Litholoana tse fifalitsoeng le tse bohloko,
• Litholoana tse bolileng
• lipeo tseo ho eketsoeng li-kengo tse fapaneng.

Ha ho kgothaletswe ho ja limenyemenye tse fapaneng ka har'a glaze, joalo ka Litholoana tse senyehileng li ka ba tlasa koae.

Ha u khetha hore na ke linate life tse ka jelloang ka cholesterol e phahameng, mefuta e sa tloaelehang e lokela ho qojoa, joalo ka ho netefatsa polokeho ea bona, litholoana li ka alafshoa ka lintho tse khethehileng tse kotsi haholo bakeng sa bophelo le bophelo ba motho.

Ho molemo ho reka linate khetla. E le ho tseba hore na litholoana tse ncha tse ncha li ka pela hau li joang, li lokela ho kenngoa ka metsi bosiu bo le bong. Kamora moo, tlosa ea mantlha ebe u e thatela ka lesela le bopehileng hanyane. Sehlahisoa sa boleng se tla hlaha ka matsatsi a 'maloa.

Tekanyetso e lumelletsoeng ea beke le beke

Ho fumana boholo ba sehlahisoa, ja ligrama tse 15 ho isa ho tse 30 tsa linate letsatsi le letsatsi, empa eseng tse ling. Tabeng ena, o ka ja mofuta ofe kapa ofe, ka mohlala, li-walnuts, lialmonde, liperese, li-cashews, jj. Litsebi tse ling li bile li eletsa ho etsa motsoako oa linate. Ke lethalano lena le lekaneng ho matlafatsa marako a methapo ea mali, ho eketsa elasticity ea bona, hape le ho matlafatsa mesifa ea pelo.

E le molao, haeba linate e le karolo ea li-menu tsa kalafo, joale li lokela ho ba teng lijong tsa letsatsi le letsatsi tsa mokuli hantle ka tekanyo e boletsoeng ke setsebi sa phepo. Ha u khetha litekanyetso, ngaka e sheba mofuta oa mokuli, li-contraindication, ho hlokomoloha lefu le boemo ba lona ka kakaretso.

Ka lijo tse etselitsoeng ho thibela mafu a amanang le mathata a cholesterol e ntseng e eketseha, sehlahisoa sena ha sea lokela ho jeoa hangata ho feta makhetlo a 4 ka beke.

Nuts - ona ke ntlo ea 'nete ea polokelo ea li-vithamine, e bolokang thepa ea eona e molemo nako e telele ho sa tsotelehe nako ea selemo. Leha ho le joalo, pele u qala kalafo ka limpho tsa tlhaho, o lokela ho bona ngaka.

Na walnuts li loketse k'holeseterole?

Babali ba rona ba sebelisitse Aterol ka katleho ho theola cholesterol. Ha re bona sehlahisoa sena se tsebahala, re nkile qeto ea ho e ela hloko.

Mang kapa mang ea nang le mathata le boemo ba hae bo phahameng o tseba hore na walnuts le cholesterol li amana joang.

Ho bohlokoa haholo ho fokotsa boemo ba ntho ena 'meleng: k'holeseterole e phahameng e ka baka tšitiso e kholo (ho hema ha nakoana, hlooho e bohloko) le ho ba harbinger ea mafu a tebileng.

Cholesterol e ka baka:

• lefu la pelo
• lefu la sebete le liphio
• lefu la pelo le stroke,
• khatello ea mali
• thrombosis.

Ke ka lebaka leo meroallo e mengata ea meriana ea setso e inehelang ntoeng khahlanong le boemo ba eona bo phahameng. Har'a tsona, ho na le tse lekaneng tse thehiloeng ho tsona linate ke pheko e ntle haholo ea cholesterol.

Nuts le Cholesterol e Phahameng

Linate tse nang le cholesterol e phahameng ke lintho tsa pele ho kenyelletsa lijong. Mafura a monounsaturated, ao ho 'ona ho nang le botlalo, cholesterol e tlase, hammoho le fiber e e tlasa. Ntle le moo, linate le lintho tse tsoang ho bona li na le lintho tse ling tse ngata tse sebetsang, li bohlokoa haholo nakong ea lijo tse bobebe bakeng sa batho ba tsotellang palo eo.

Mefuta e meng ea linate

Ntle le moo, melemo e meholohali ntoeng ea ho loants'a cholesterol e ka tlisa:

• hazelnut
• pistachios
• mefuta e meng ea linate tsa phaene,
• Pecan
• peanate.

Leha ho le joalo, ho na le mefuta e 'maloa ea linate tse sa lokelang ho jeoa khafetsa ke batho ba nang le cholesterol e phahameng:

• Se-Brazil
• macadamia,
• mabokose
• mefuta e meng ea kedare.

Sena se bakoa ke likarolo tsa bona tse phahameng tsa mafura.

Empa haeba u li kenya lijong ka hloko le ka bongata bo fokolang, li ka ba molemo.

Lijo tse ling tse fokotsang cholesterol

Ho joalo, ha se linate feela tse fokotsa cholesterol e phahameng.

Ntle le bona, o ka fetola boemo ba ntho ena maling ka ho eketsa lihlahisoa tse ling lijong tsa hau:

Ho etsa bonnete ba hore lihlahisoa tsohle li tlisa melemo e meholo, ho bohlokoa ho latela melao e 'maloa ea bohlokoa:

1. Salads e lokela ho tšeloa ka oli (mohloaare o hantle ka ho fetisisa). Letsoai le bolila kapa mayonnaise ha le khone ho sebelisoa.
2. Leha taba ea hore mefuta e meng ea peo e ka fokotsa cholesterol, e lokela ho atameloa ka hloko - ona ke mofuta oa lijo tse nang le khalori e ngata, mme ho batho ba tsotellang palo eo, e ke ke ea sebetsa.
3. Lijana tsa litlhapi, ntle le ho theola cholesterol, le tsona li ka fokotsa ponahalo ea mali - empa ke ha feela li jelloa ka sejaneng se phehiloeng, se phehiloeng kapa se halikiloeng. Litlhapi tse halikiloeng ha li sa phela hantle.

Ho na le lijo tse ling tseo, ka lehlakoreng le leng, li ka eketsang cholesterol.

Li lokela ho qojoa ke batho ba nang le mathata:

• nama le lijo tse lokiselitsoeng motheong oa tsona,
• lihlahisoa tsa lebese tse mafura,
• lifuba tse thata
• mothwebe
• botoro.

Haeba maemo ohle a kopana, o ka ba le bonnete ba hore phokotso ea cholesterol e tla hlaha.

Likarolo tsa phetoho ea lijo

Hangata, maemo a cholesterol a ntseng a eketseha ka mokhoa o makatsang a hloka phetoho e kholo mekhoeng ea ho ja.

Leha o bonahala o le bonolo haholo - o hloka feela ho tseba hore na o khetha lihlahisoa life - ha e le hantle, o hloka ho hopola lintlha tse 'maloa tsa bohlokoa:

1. Linate le monokotsoai li lokela ho eketsoa ka tlhokomelo e fetelletseng ea lijo ho bana ba banyenyane (ho fihlela ho lilemo tse 3). Lekhetlong lena, sehlahisoa leha e le sefe se sa tloaelehang, se khetholloang ke boemo bo phahameng ba lintho tse sebetsang, se ka fetoha allergen e matla.
2. Bakeng sa sehlahisoa se seng le se seng, ho hlokahala hore ho fumanoe li-contraindication tsa mafu a itseng le nako e lumelletsoeng ea nako ea ts'ebeliso - mohlala, khetla ea linden kamora ts'ebeliso e telele haholo e ka baka ho oa ka matla ponong.
3. Ts'ebeliso ea litlhare tsa setso e lokela ho buisanoa le ngaka - hangata li ka hanyetsana le meriana e meng e laetsoeng ho loants'a cholesterol le mafu a mang a kopaneng.

Nuts ea Cholesterol

Linate ke khale li jeoa ke batho e le mohloli o matla oa tlhaho oa matla. Ke boleng ba bona bo phahameng haholo bo entseng hore motho a be le lipelaelo - na li hlile li na le thuso? Ba re u ka fumana betere ho linate, ka hona ho molemo hore u se ke oa li ja. Joale na linate li kotsi kapa li phetse hantle? Mme linate le cholesterol li kopantsoe joang?

Kajeno, ho hlahisoa mefuta e mengata e meholo ea linate mabenkeleng a polokelo. Li fapana ka ho fapana ka tatso le sebopeho.

Sebopeho le khalori ea linate

Haeba re bua ka dikahare tsa khalori ea linate, joale re tlameha ho lumellana - linate li na le khalori e phahameng, li na le lik'habohaedreite tse ngata le mafura, tse netefatsoang ke tafole:

Joalokaha u bona, sebopeho sa linate se fapane haholo, empa li ntse li na le mafura a mangata. Re lokela ho hlokomela hore mafura a teng linate ke a tsoang meroho, ke hore, ha e amane le mafura a liphoofolo, e leng mohloli oa cholesterol e mpe. Ka hona, ha ho na cholesterol linate. Empa ho tsona ho na le lintho tse ngata tse thusang.

Lisebelisoa tse sebetsang

Le Hippocrates, eo ho nkoang hore o nkoa e le ntate oa bongaka ba sejoale-joale, o ile a bua ka tlhompho e kholo ka melemo ea linate mme a li nka e le tsa bohlokoa bakeng sa mafu a sebete, a liphio le mala. Hoo e batlang e le lijong tsohle tsa lefats'e, linate li teng, 'me batho ba lefa lekhetho bakeng sa tatso ea bona le bophelo bo botle.

Linate tsohle li na le mafura a phetseng hantle, liprotheine tse tsoang habonolo, livithamini, liminerale le liamino acid.

Walnut

Li-walnuts li na le livithamini le liminerale tse ngata. Walnut har'a lichaba tse ngata ke karolo ea lijana tse fapaneng, ka lebaka la tatso ea eona le phepo e nepahetseng. Rea e tsotella - na hoa khoneha ho ja li-walnuts ka k'holeseterole e phahameng? Haeba re fana ka lethathamo la thepa ea li-walnuts, re fumana lenane le latelang:

• Li eketsa ho se sireletsehe ha mmele, li khothalletsoa ka ho khetheha nakong ea hoetla-mariha le ka mor'a mafu.
• Ho na le tšepe, zinki, cobalt, iodine. Tlatsetsa keketseho ea maemo a hemoglobin.
• Li-vithamini A le E tse fumanehang ka har'a walnuts li ntlafatsa ts'ebetso ea litho tsa ka hare, li matlafatsa marako a methapo ea mali.
• Protein e thatafatsa mokhoa oa ka mpeng.
• Metabolism e potlakile, ts'ebetso ea boko e sebetsoa, ​​mohopolo oa ntlafatsoa.
• Li-Walnuts li thusa ho sebetsana le maemo a methapo le a sithabetsang.
• Litlhapiso tse tsoang khetlong le likaroloana (empa eseng ea mantlha) tsoekere e tlase ea mali.
• Li na le mafura a mangata a mafura a omega-3, le 'ona a fumanehang litlhapi, ka mohlala, tuna kapa salmon. Mafura a sa koaeloang ke mafura a ka fokotsa cholesterol. Kameho e molemo ea li-walnuts k'holeseterole e se e tsejoa ho tloha khale, empa ha e sa ithutoa hanyane. Leha ho le joalo, boikoetliso bo bontša hore tšebeliso e tloaelehileng ea li-walnuts ka tekanyetso e nyane e hlile e lebisa ho cholesterol ea mali.

Ho na le batho ba kopantsoeng hore ba sebelise li-walnuts kapa ba khothalletsoa ho li sebelisa ka hloko. Contraindication:

• Protein allergy,
• Ho Nona Haholo
• Eczema, psoriasis, neurodermatitis.

Re lokela ho hlokomela hore ho ka jeoa linate tsa boleng bo holimo feela. Haeba linate e fifetse kapa e na le hlobo, ha e na ho ba molemo feela, empa e ka baka chefo, kaha enzyme e chefo e hlahisoa ka linate tse joalo.

Liamondi mehleng ea khale li ne li nkoa e le sesupo sa thabo ea lenyalo, tsoalo le nala. Ho na le mefuta e 'meli ea lialmonde - e monate ebile e bohloko. Li-almondara tse se nang kalafo ntle le kalafo ea mocheso li chefo. Lialmonde tse monate li sa tsoa jeoa. Mefuta ea eona e sebetsang:

• Ka lebaka la livithamini tsa B, lialmonde li etsa hore metabolism e sebetse 'meleng' me e kenye letsoho tšebetsong e loketseng ea tsamaiso ea methapo. Lialmonde li tšehetsa moriri o phetseng hantle, lipekere le letlalo.
• Vitamin E e sireletsa liseleng ho tsofala, e thibela nts'etsopele ea maloetse a mangata, ho kenyeletsa atherosclerosis. Ho thibela ho thehoa ha cholesterol ea plaque marakong a methapo ea mali, linate tse joalo tse nang le cholesterol e phahameng li molemo feela.
• Calcium, phosphorus, magnesium, potasiamo, iron - lintho tsena kaofela li bohlokoa ts'ebetsong ea litsamaiso tsohle tsa 'mele.
• Mafura ka har'a almonds a emeloa haholo ke mafura a sa ts'oaneng, a kenyellelitsoeng hantle 'me a le molemo' meleng.
• Lialmonde li na le protheine e ngata e tlotsitsoeng habonolo.

Ho ja lialmonde bonyane habeli ka beke ho fokotsa kotsi ea ho tšoaroa ke pelo le stroke. Lialmonde li na le thuso kalafong ea phokolo ea mali, peptic ulcer, e thusa ho tlosa chefo le chefo 'meleng, e e hloekisa. Lilemong tse 'maloa tse fetileng, makasine ea Circulation e hatisitse litlaleho tsa lipatlisiso tsa Dr. D. Jenkins. Liphetho tsa lipatlisiso li tjena - ho batho ba neng ba sebelisa lialmonde tse fokolang letsatsi le letsatsi bakeng sa likhoeli tse tharo, litekanyetso tsa cholesterol li fokotsehile ka hoo e ka bang 10%. Sena se paka hape hore na linate tsa cholesterol e nang le phepo li joang. Lialmonde, ka bomalimabe, li boetse li na le li-contraindication - sena ke allergy ea protheine le boima bo feteletseng.

Li-Hazelnuts li boetse li bitsoa nama ea limela, ka lebaka la hore ka boleng ba protheine e hlile e tšoantšoa le nama. Sebopeho sa hazelnuts, joalo ka linate tse ling, se na le:

• Protein
• Mafura, a nang le mafura a mangata a polyunsaturated. Tsena ke li-oleic, linoleic, Palmitic, myristic le stearic acid. Lintho tsena, tse bohlokoa bakeng sa 'mele, ho thata ho li fumana ka bongata joalo ka lihlahisoa tse ling.
• Li-antioxidants
• Li-vithamine
• Potasiamo, calcium,
• Paclitaxel ke moemeli ea loantšanang le mofetše o loantšang lisele tsa mofets'e mmeleng.

Melemo ea li-hazelnuts bakeng sa 'mele e se e tsejoa nako e telele, boholo ba eona e pharaletse:

• Phekolo ea lefu la pelo,
• Phekolo ea anemia
• Ho thibela mofetše,
• Thuso ka li-varicose veins, thrombophlebitis,
• Ho itlhoekisa ka 'mele
• K'holeseterole e tlase.

Linate tse ling. Re se re hlokometse hore ka lebaka la sebopeho sa eona, linate leha e le life ho isa tekanyong e 'ngoe kapa tse ling li na le thepa e tšoanang, ekaba linate tsa phaene kapa phaena, likhoase kapa lipentšele. Meroho ha e phahamise cholesterol, empa ho e-na le hoo e theole.

Kamoo linate li amang 'mele

Babali ba rona ba sebelisitse Aterol ka katleho ho theola cholesterol. Ha re bona sehlahisoa sena se tsebahala, re nkile qeto ea ho e ela hloko.

Boithuto bo bongata linaheng tse fapaneng, bo entsoeng lilemong tsa morao tjena, bo paka ka mokhoa o kholisang hore linate tse nooang khafetsa litekanyetso tse nyane (li-handful tsa 1-2) li kenya letsoho phokotso e kholo ea cholesterol.

Ke linate life tse ling tse tlaase? E, hoo e batlang e le tsohle. Empa see se ea joang? Mochine oa phello ea linate ho cholesterol ha o utloisisoe ka botlalo, empa o tsoela pele ho ba taba ea lipatlisiso tse ling. Bo-rasaense ba fana ka maikutlo a hore ka lebaka la ntho e bitsoang phytosterol e fumanehang ka har'a linate 'meleng, ts'ebetso ea ho amoha cholesterol e mpe e koetsoe.

Hore na ho joalo kapa che ha e e-so hlake. Empa kajeno, lingaka li khothaletsa batho ba nang le cholesterol e phahameng ho etsa bonnete ba ho kenyelletsa linate lijong tsa bona. Ha e bue ka linate tse lero la tsoekere kapa linate tse letsoai (bakeng sa biri). Re bua ka linate tsa 'nete, tseo litsebi tse ling li khothalletsang hore le tsona li li ts'oare ka nakoana pele li ja (ho thoeng li kenya ts'ebetso ea likokoana-hloko linate). Mme, ehlile, linate tsena ha lia lokela ho senyeha, ka hona o hloka ho khetha linate tse nepahetseng.

Mokhoa oa ho khetha le ho ja linate

Linate tse phetseng hantle ka ho fetisisa li tala ebile li na le likhetla. Khetla e sireletsa linate joalo ka lihlomo. Se ke oa reka linate tse halikiloeng. Haeba linate li tsoa linaheng tse hole, ho ke ke ha nahanoa hore li ne li sa sebetsoa ka tsela efe kapa efe. Mohlala, linate tsa Brazil ha li kene Russia ka kakaretso ka sebopeho sa eona se setala; e fuoa kalafo bakeng sa ho qoba tšenyo.

Ho hlahloba boleng ba linate tse rekiloeng, o hloka hore, ka mor'a ho hloekisa likotoana tse 'maloa, u li tlohele matsatsi a' maloa ka lesela le mongobo, nako le nako o hlatsoa. Haeba linate e sa qala ho mela - e shoele, ka hona, ha e na thuso.

Pele u ja linate, hangata ho bohlokoa ho li kenya ka metsing ka lihora tse 'maloa, li phetse hantle hape li be hantle.

Ka k'holeseterole e phahameng, linate tse ncha tse phelang ka bongata bo fokolang, ho sa tsotelehe mofuta oa tsona, li na le thuso. U hloka ho li sebelisa ka hloko le kamehla. Ke maemong ana feela moo u tla itsoela molemo le ho ntlafatsa bophelo bo botle.

Walnuts ho theola cholesterol e phahameng

1. Sebopeho le melemo ea linate
2. Mafura a mafura
3. Li-vithamine
4. Liminerale
5. Lintho tse sebetsang
6. Litlhahiso tsa phepo e nepahetseng le phepo e nepahetseng
7. Malebela a Phekolo ea Setso

Keketseho ea cholesterol e bontša ho se sebetse hantle ha metabolism ea mafura. Karolo ea bohlokoa thibelo le kalafong ea lintho tse lekantsoeng ke ntho e bapala phetoho tsamaisong ea phepo e nepahetseng. Haeba u eketsa lijo tsa letsatsi le letsatsi ka lihlahisoa tse ling, boemo ba 'mele bo tla khutlela ho bo tloaelehileng.

Litsebi tsa phepo e nepahetseng li hlokomela phello e ntle ea linate seboping sa biochemical sa mali. Ho lekane ho ja li-walnuts letsatsi le letsatsi bakeng sa khoeli - mme cholesterol e tla lula e le meeli e tloaelehileng bonyane likhoeli tse tšeletseng.

Sebopeho le melemo ea linate

Ke linate life tse ling tse tlaase? Mefuta e mengata ea sehlahisoa e loketse lijo: li-walnuts, lierekisi, hazelnuts, pistachios, pecans, kedare, almonds, macadamia, cashews, Brazil.

Mefuta eohle e tšoauoa ka boleng bo bohlokoa ba matla le protheine e phahameng. Leha ho le joalo, mafura a fumanehang litholoana a tsoa semeleng. Ka hona, ba belaelang hore na ho na le k'holeseterole ka linate, u ke ke ua tšaba litsotsi tsa eona tse mpe.

Ho hlophisoa ha linate ho etsa hore lithollo e be karolo ea bohlokoa ea phepelo ea lihlahisoa tsa meroho le mang kapa mang ea batlang ho boloka tšireletso ea cholesterol e nepahetseng.

Li-Walnuts ke mofuta oa 'nete oa multivitamin. Ba potlakisa metabolism, ba ntlafatsa ts'ebetso ea kelello le memori. Litholoana li thusa ho hlola mathata a neurotic le khatello ea maikutlo. Sehlahisoa se na le likarolo tse ngata tsa bohlokoa tse bohlokoa bakeng sa motho ka mong.

Mafura a mafura

Ha k'holeseterole e tlatsitsoe, ho haella ha mafura ho tlisoa hape ka oli e tsoang lisebelisoa tsa semela. Linate li na le mafura a mangata a bohlokoa a omega-6 le omega-3.

Morero oa lijo o nang le likarolo tsena o ama 'mele hantle:

1. Khetla ea cholesterol e mpe e fokotsehile,
2. Khatello ea mali e ntlafalitsoe,
3. Ts'oaetso e fapaneng ea emisa
4. Ho etsoa ha li-cholesterol plaques hoa thibeloa,
5. Likhechana tsa mali li tlosoa
6. Nts'etsopele ea lefu la tsoekere le maloetse a methapo ea pelo le pelo e thibetsoe.

Ho khothaletsoa lithollo tsa linate bakeng sa bofokoli ba vithamine le ho ts'ehetsa mmele ha o fola. Li na:

• Vithamini A le carotene, e hlohlelletsang kholo, li na le phello e molemo ponong, ho bopeng li-enzyme le ho hlophisoa ha lihormone,
• Vithamine E, e khothalletsang ho amoheloa ha carotene,
• Li-vithamine tsa B, tse sebetsang molemong oa metabolism le moemo oa maikutlo, li etsa hore hemoglobin le
• Tsosoloso ea ts'ebetso ea sebete,
• Vitamin PP, e nang le phello e matlafatsang,
• Vitamin H, e ikarabellang bakeng sa ho thehoa ha mafura acid,
• Vithamine C, boits'ireletso ba mmele bo a matlafatsa.

Ha e bapisoa le livithamine tse tsoang linate, liminerale tsa bohlokoa lia ananeloa:

• Magnesium, e eketsang khatello le ho eketsa elasticity ea methapo ea mali. Ka lebaka la karolo ena, ba tla theola li-cashews le lialmonde le k'holeseterole, 'me ba tla ntlafatsa ts'ebetso ea tsamaiso ea methapo,
• Cores e khothalletsoa bakeng sa khaello ea tšepe le cobalt. Li hlokahala bakeng sa motsoako oa hemoglobin le ts'ebetso ea li-enzyme tse ntlafatsang ts'ebetso ea hematopoiesis,
• Potasiamo e laola boemo ba metsi 'meleng,
• Iodine, e ikarabellang bakeng sa tšoelesa ea qoqotho.

Lintho tse sebetsang

Ka lebaka la litaba tse phahameng tsa tannin, li-peanuate, hazelnuts le almonds tse tsoang cholesterol li thusa hantle. Ntho ena e tlosa mafura a mangata sebeteng, e laola metabolism ea lik'habohaedreite, e thibela ho tsoa mali hape e ntlafatsa ts'ebetso ea methapo ea methapo.

Har'a linoko tse molemo tsa linate:

• Li-Enzymes tse khothaletsang ho amoheloa ha mafura le li-vithamine,
• Feri, e ntlafatsang ho sebetsa ha mala le ho tlosa cholesterol mmeleng,
• Methapo e eketsang matla a membrane ea methapo ea mali.

Litlhahiso tsa phepo e nepahetseng le phepo e nepahetseng

Litholoana tsa walnut li tšoaneleha hantle joalo ka litlamatlama, joalo ka selelekela ho porridge kapa yoghur, e le motsoako ho spaghetti. Ho Motsoako o kopaneng le mahe a linotsi, lilamunu le linate tse omisitsoeng tsa litholoana ha li feela cholesterol e tlase, empa hape li matlafatsa boits'ireletso ba mmele.

Leha ho le joalo, ho bohlokoa ho ela hloko hore linate ke lijo tse nang le khalori e ngata, 'me e le hore u se ke ua fumana liponto tse eketsehileng, litsebi tsa phepo e ntle li u eletsa hore u ipehele ligrama tse 50 tsa litholoana ka letsatsi.

Linate tse nang le cholesterol e phahameng li jeoa hamolemo ka mokhoa o sa reroang, hobane tlasa khatello ea mocheso lintho tse molemo tse ho tsona lia senyeha.

Ho thibetsoe ka tieo ho ja litholoana:

• Moldy
• O lefifi le ho hlonama
• E koahetsoe ka li-flavors tsa tatso, litatso le lisebelisoa tse ling tsa tlatsetso.

Lijo tse futhumetseng ka har'a glaze li ke ke tsa tlisa sephetho se lebelletsoeng, hobane litholoana tse senyehileng ka linako tse ling li ipata tlas'a koae e koahelang.

Ha u khetha hore na linate li fokotsa cholesterol ea mali ke eng, ho molemo ho qoba mefuta e sa tloaelehang, hobane ho etsa bonnete ba polokeho le tlhahiso ka mor'a ho tsoa libakeng tse hole, litholoana li ka alafshoa ka meriana e bolokang bophelo bo botle.

Ho molemo ho reka linate khetla. Ho khetholla bocha ba bona, o lokela ho beha litholoana ka metsing bosiu. Ebe lithollo li hloka ho hloekisoa le ho koaheloa ka lesela le bosesitsoeng hanyane. Litholoana tsa boleng li tla lokolla lehlaku ka matsatsi a 'maloa.

Linate tsa cholelesterol ha li khothalletsoe ho:

• Ho Nona Haholo
• Maloetse a ka mpeng,
• Maloetse a letlalo
• Karabelo e sa kulang.

Malebela a Phekolo ea Setso

Ho tsoa lithong tsa walnut, o ka etsa setlhare bakeng sa thibelo le pholiso ea atherosclerosis. Likarete li hloka ho mene ka sejaneng sa khalase ebe u tšela mahe a linotši a phallang. Lijana li koetsoe ka thata 'me li tsitlella matsatsi a 90 ka phapusing e pholileng. Ebe sehlahisoa sa linotsi sea ntšoa ebe se tsoakoa le khaba ea lipalesa. Nka motsoako o tlisoang pele ho lijo.

Garlic le walnut li thusa ho fokotsa cholesterol. Ho etsa motsoako oa pholiso ka blender, grind ea 100 g ea walnuts le li-clove tse 5 tsa konofolo. Kamora ho tšela linoelo tse peli tsa lebese le phehiloeng hanyane ebe u tsitlallela hora. Sebelisa tincture e lokela ho ba khaba makhetlo a mararo ka letsatsi, ka mpeng e se nang letho bakeng sa libeke tse peli.

Linate le k'holeseterole ea mali li ka theoha 'me ea e-ba mohloli o matla oa matla bakeng sa' mele. Li teng lijong tsohle tsa polanete. Haeba u li sebelisa khafetsa le ka tekanyo e lekaneng, u ka ntlafatsa bophelo bo botle le boleng ba bophelo.