Pheko e fokotsang lipid

Lijo tse theolang lipid ke mokhoa o nang le phepo e nepahetseng e le ho qoba lijo tse nang le mafura a mangata le lik'habohaedreite tse potlakileng hammoho le letsoai le fokolang. Lijo tse joalo li loketse batho ba nang le mathata a ho potoloha, mafu a sebete, liphio, tsamaiso ea methapo ea pelo. E khothalletsoa k'holeseterole e phahameng. Ho boloka lijo ho bonolo, ho bohlokoa ho latela melao ea phepo e nepahetseng le ho khetha litlolo tse nepahetseng bakeng sa lijo tsa phepo.

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Ts'ebeliso ke eng

Sesosa sa hypercholesterolemia hangata ke khaello ea phepo e nepahetseng, mme hangata e ba ho sithabetsa maikutlo haholo, bophelo ba ho lula fatše. Ha se mathata ohle a ka rarolloang ka ho fetola sisteme le lijo, empa phepo e fokotsang lipid e tla thusa:

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• Low cholesterol,
• ntlafatsa boiketlo ka kakaretso,
• fokotsa monyetla oa ho ba le lefu la pelo, ho kenyelletsa le ka lebaka la
• Phokotso ea phepo ea lijo tse nang le mafura.

E etselitsoe ho khetholla metabolism ea lipid, ho kenyelletsa le ka lebaka la bongata ba lijo tse lenngoeng le kemiso ea lijo.

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Melao ea mantlha ea phepo e nepahetseng lijong: malebela le maqheka

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Moelelo oa sistimi ena ea phepo e ntle ea bongaka ha se ho tlosa mafura a tsoang lijong (mme li kotsi). Phepo e nepahetseng e lokela ho fa 'mele lintho tsohle tse hlokahalang.

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Lijo tse tloaelehileng tse fokotsang lipid li lokela ho latela melao e latelang bakeng sa phepo e nepahetseng:

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1. E boletsoe esale pele phepo e nepahetseng, ho nka lijo tse tharo tse ka sehloohong le lijo tse peli tse bobebe.
2. Palo ea mafura a liphoofolo e fokotseha hanyane. Ntle le taba ea hore qalong o hloka ho reka nama e sa lomosoang, o boetse o hloka ho kuta mafura a hlahang ho eona.
3. Mekhoa ea ho pheha e bohlokoa. Se ke oa bata ka oli e ngata, ka batter, mafura a tebileng. Lihlahisoa tsa ho pheha, mouoane, ka cooker e liehang kapa ho baka ka ontong.
4. Tlhokahalo ea lijo eketsa maemo a protheine tšimoloho ea meroho le ho fokotsa moeli oa lik'habohaedreite tse bonolo (lipompong, tsoekere).
5. Tse ka bang 50% khalori ea khalori li lokela ho oela pele lik'habohaedreite tse rarahaneng (Tsena ke lijo-thollo, linate, litholoana, empa eseng liswiti). Haeba ho khonahala kenyeletsa lijong tsa letsatsi le letsatsi tse 'maloa (ka ho nepahala haholo, ho fihlela ho 500 g) ea meroho le litholoana, karolo ea oat, buckwheat kapa porridge ea raese (200 g) le bo 300 baka boho ba lijo-thollo. Sena se tla fa 'mele mele, ntle le hore ts'ebetso e tloaelehileng ea bowel ha e khonehe.
6. Hloka letsatsi nosetsa ho fihlela lilithara tse peli tsa metsi a hloekileng ntle le khase.

Ho thata ho hana mafura ka botlalo.

Etsa bonnete ba ho kenyelletsa oli ea meroho lijong. Ntle le taba ea hore mahe ke mohloli oa protheine, ho na le meeli e itseng - ho ka jeoa li-yolk tse tharo feela ka beke ho qoba ho phahamisa cholesterol.

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Lintlha tsa phepo e nepahetseng bakeng sa Basali le Banna

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Lijo li lokela ho lumellana le litekanyetso tsa 'mele, li fapana ho banna le basali. Ka nako e ts'oanang, ho na le litloaelo tse amoheloang ho boloka boima ba 'mele, ha lijo li laetsoe feela ho theola cholesterol le lipids' meleng. Empa haeba motho a boetse a batla ho theola boima ba 'mele, o tla tlameha ho eketsa mafura le lik'habohaedreite, empa eketsa liprotheine.

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Lethathamo le latelang le tla u thusa ho tseba hore na u ja protheine e kae.

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Bakeng sa basali, maemo a liprotheine a tlaase haholo. Ntle le moo, basali ha ba na monyetla oa ho fumana boima ba mesifa eo ho hlokahalang protheine e eketsehileng ho eona (haeba u sa bapale lipapali).

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Haeba u latela lijo tse fokotsang lipid, ho bohlokoa ho etela ngaka - bakeng sa mafu a mang (mohlala, le lefu la tsoekere), ho eketsoa hoa protheine lijong, empa ha ho bohlokoa. Empa ka lefu la liphio, e kanna ea tlameha ho fokotsoa.

Ke lijo life tse ka jeoang ka lijo tse fokotsang lipid

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Mokhoa oa ho etsa mehlala ea mohlala: letsatsi le leng le le leng, beke

Bakeng sa ho penta ka mokhoa o ikemetseng oa matsatsi a 7, latela melao e kaholimo. Lijo li tla shebahala tjena:

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Lijo tsa motšehare - sopho ea mokopu, selae sa nama e besitsoeng, salate ea meroho e makhasi le likomkomere.

Snack - Cottage chisi (150 g), senoelo sa moro oa hlaha e hlaha.

Lijo tsa mantsiboea - pilaf e nang le meroho ntle le nama, khalase ea lero.

Lenaneo lena le boetse le loketse ho fokotsa boima ba 'mele le ho fokotsa lipid tsa lipid, kaha ho kenyelletsa lijana tsa khalori tse tlase feela ebile ha ho na lik'habohaedreite tse bonolo, hobane liswese leha e le life li thibetsoe, ntle le hore nako le nako u ka khona ho reka mahe a linotsi kapa litholoana.

Ka kakaretso, sena se tsamaisana le tafole ea kalafo ea No. 10, e bontšitsoeng bakeng sa botenya. Boima bo shebiloe beke le beke.

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Ho haella ha lik'habohaedreite tse bonolo qalong ho thata haholo ho li mamella. Empa ka kakaretso, phepo e nepahetseng e ka fapana. Kelellong, lijo tse joalo li ka lumelloa habonolo, empa ho latela pono ea 'mele, e itekanetse hantle.

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Lipheho tsa lijo tsa beke

Ho ithuta ho pheha ho latela melao ea lijo tse fokotsang lipid ho tla ba bonolo haeba u lula u hopola lenane la lijo tse thibetsoeng 'me u boloka melao ea phepo e nepahetseng. Pheha nama ka meroho, e bake ka ontong, mouoane, ho theola cholesterol.

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Omele ka meroho le li-mushroom

Bakeng sa lits'ebeletso tse 2 nka:

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• Mahe a 4
• 2 tbsp. thispone ea tranelate e nang le mafura a tlase,
• 100 g ea li-champignons,
• Litamati tse 2
• eiee e tala
• spinach

Beat mahe ka letsoai, eketsa tranelate e bolila, otla hape. Ka khaba sepinche le boholo ba li-mushroom ebe u kopanya le mahe. Tšela boima ka sejelong sa ho baka, pheha ka ontong ho fihlela ommet e tšoeroe. Kenya li-mushroom tse setseng, u li khalemele, u phehe metsotso e 10. Fafatsa le lieie e tala pele u sebeletsa.

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Sopho e entsoeng ka lentil

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• lente tse khubelu (250 g),
• Litamati tse 2
• likatiba tse 'maloa tsa konofolo
• Onion e 1
• 1 rantipole
• 2 tbsp oli ea limela,
• litlama le linoko ho latsoa.

Tšela likoti ka metsi ka karo-karolelano ea 1: 2, e behe mollo ebe u pheha ho fihlela e phehiloe. Tomola ea lehlaka ka metsi a belang, ebola, makhasi a tsoang. Tšela lihoete ka grater e koahelang, hola hanyenyane lieie le konofolo ka pane e nang le lerotholi la oli. Ha lense e se e loketse, eketsa tamati, lihoete, lieie, konofolo, linoko 'me u phehele metsotso e 10 ho fihlela e phehiloe,

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Radish le Celery Salad

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• 150 g radish
• onion e le 'ngoe e tšoeu
• Lihoete tse 100 g, li halikiloe grated e halikiloeng.

Celery petioles - likoto tse 4 li khaotsoe ka likhaba tse tšesaane, joalo ka li-radash.Cheka onion hantle. Ka sekotlolo sa salate, kopanya meroho eohle, nako le 2 tbsp. akarelletsang likhaba le ea yogurt ea tlhaho, haeba ho hlokahala, fafatsa ka peo ea sesame.

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Lijo tse fokotsang lipid ha se nako e khutšoane feela ea ha u hloka ho ja hantle. Ona ke sistimi eohle e khomaretsoeng bophelo bohle, ka linako tse ling e nang le lits'oants'o tse fokolang.

Lijo tsa k'holeseterole e phahameng

Ho qoba liphoso tse bolaeang, cores, lefu la tsoekere, batho ba nang le khatello ea maikutlo, ho ja lijo tse fokotsang lipid hoa tlameha. Phepo e phetseng hantle e fa mocha nako e telele, matla. Ka lijo, ho fokotsa cholesterol, eo motho a e jang, hoa hlokahala. Likarolo tse nyane tsa lijo tseo u li ratang ka linako tse ling li ke ke tsa tsoa kotsi, tloaelo ea cholesterol letsatsi le letsatsi ke 500 mg. Ho reka lijo ha hoa lumelloa:

• moimana le baimana,
• batho ba nang le mafu a sa foleng
• ka ho haella ha calcium ea 'mele
• bakuli ba nang le lefu la tsoekere
• motho e mong le e mong ea ka tlase ho lilemo tse 18.

Melao-motheo ea Phepo e Ntle ea Cholesterol

Lijo tse lokelang ho fokotsa cholesterol e fana ka phepo e nepahetseng. Se ke oa ja lijo tse nang le lik'habohaedreite tse ngata le lik'hilojule. Ho bonolo ho theola cholesterol e mpe ka ho latela melao e bonolo ea lijo:

1. U ke ke ua ja lijo ka mor'a 7-8 bosiu.
2. Eketsa feberu ea lijo.
3. Beha lijo tse halikiloeng ka tieo: ha u ntse u le lijong, ho molemo ho ja tse phehiloeng, tse sa apehoang ntle le oli, lisebelisoa tse tlatsetsang kapa tse sentsoeng.
4. - Ja metsi a mangata a hloekileng (ho tloha ho lilitha tse 2).
5. Ho ja motšehare nakong ea kalafo e lokela ho ba ho kopaneng: ho molemo ho ja makhetlo a 5-6, empa ka likarolo tse nyane.
6. Boemo ba khalori, bo ke keng ba fetisoa - 1200.
7. Ts'ehetsa lijo tsa hau ka ho ikoetlisa.

Melao e akaretsang

Hyperlipoproteinemia - Sena ke sesupo sa matšoao, a tsamaeang le lipids tse ngata maling. Lipids ke lintho tse phelang tseo, hammoho le liprotheine le lik'habohaedreite, li leng teng 'meleng. Likarolo tsa lipids ke triglycerides, mafura a acidmahala k'holeseterole le libaka tsa eona phospholipids. Ho mafu a fapa-fapaneng, litekanyetso tsa likarolo tsa lipid li fapana ka tekanyo e fapaneng.

Ho lefu la tsoekere bakuli ba bangata ba na le boemo bo phahameng triglycerides, cholesterol, LDL e nyoloha ka mokhoa o fokolang. Ho botenya maemo a phahameng a bonoa triglycerides, Cholesterol le LDL. Hypothyroidism hape e tsamaisana le keketseho ea boemo ba lithethefatsi tsa atherogenic le ho fokotseha ha HDL.

E tloaelehileng haholo hypercholesterolemiae fumaneha ho 40-60% ea batho ba baholo. Karolo ea eona ho nts'etsopele ea mafu a pelo le methapo e bonts'itsoe 'me kamano e bonts'ileng pakeng tsa cholesterol e eketsehang le lefu la mafu ana e bontšitsoe.

K'holeseterole e tlameletsoeng liprotheine e fetisetsoa liseleng. Li-density lipoprotein ke tsona tse ka sehloohong tse jereng li-tishu, ka hona li nkuoa e le "main atherogenic lipoprotein" ke hore, e bapala karolo ea kholo atherosulinosis. Li-lipoprotein tse phahameng haholo li monya cholesterol ea mahala mme ke tsona tse hanyetsanang le nts'etsopele ea atherosclerosis.

Sesosa sa hypercholesterolemia ke ho phela bophelo ba ho lula fatše, phepo e nepahetseng (mafura a liphoofolo tse feteletseng le lik'habohaedreite), ho tsuba, hammoho le ho sithabela maikutlo haholo. Bakeng sa metabolism efe kapa efe e holofatsang ea lipid, ho khothalletsoa ho ja lijo tse fokotsang lipid.

Phepo e fokotsang kalafo ea lipilisi ke eng? Ena ke lijo tse etselitsoeng ho kokobetsa lipids tsa mali. Boemo ba bohlokoa ka ho fetisisa bakeng sa eona ke tokiso ea boleng le boholo ba karolo ea mafura.

Ho lijo, lijo tse nang le cholesterol le mafura a mafura (mafura a liphoofolo) li na le moeli. Qolla botoro, chokolete, chisi, lisoseji, nama ea kolobe, likerese. Ka nako e ts'oanang, litaba tsa mafura a polyunsaturated lia eketseha - Ho sebelisoa oli ea limela e fapaneng: poone, soneblomo, mohloaare, soya le linse.

Lijo tse fokotsang lipid li na le melao-motheo e latelang:

• Lijo tse nang le phepo e nepahetseng (makhetlo a 5-6).
• Fokotseha mafura a liphoofolo. Ho etsa sena, qalong ho hlokahala hore u khethe nama le litlhapi tse halikiloeng ebe u tlosa mafura a bonahalang. O ka fokotsa mafura a sehlahisoa ka ho baka pele le ho belang kapa ka ho baka.
• Kenyelletso ea lihlahisoa tsa protheine (tlhapi e mafura a tlase le likhoho, lihlahisoa tsa lebese tse nang le mafura a tlase, makhooa a mahe).
• Lithibelo tsa lik'habohaedreite tse bonolo (lipompong, tsoekere, li-secervery), tse bolokiloeng 'meleng joalo ka mafura.
• Li-carbohydrate tse rarahaneng (meroho, monokotsoai, litholoana, lijo-thollo, litholoana tse omisitsoeng) li etsa halofo ea khalori ea lijo. U hloka ho ja 400-500 g ea meroho e tala le litholoana, e le 'ngoe ea li-porridge le 200-300 g ea bohobe ba lijo-thollo ka letsatsi. Lihlahisoa tsena kaofela ke mehloli ea fiber, e leng se hlokahalang ho ntlafatsa tšebeliso ea mala le ho tlosa ho fetella k'holeseterole.
• Ts'ebeliso ea mafura a meroho.
• Regimen e ngata ea ho nooa (lilitha tse peli tsa metsi ka letsatsi).
• Fokotsa palo ea li-yolks ho isa ho 3 ka beke.
• Mokhoa o ka sehloohong oa ho pheha ke oa ho chesa kapa oa ho chesa. Lijana tse halikiloeng le tse halikiloeng ha li qheleloe ka thoko.

Tafole e thathamisang lijo tse khothalelitsoeng le tse thibetsoeng e tla thusa ka phepo e nepahetseng.

Lijo tse nang le lipid tse tlase li ka sebelisoa le boima bo feteletseng bakeng sa ho theola boima ba 'mele, leha ho se na liphetoho lithutong tsa mali. Maemong ana, lijo tsa antilipid li sebelisoa ka bongata, hobane ho nona haholo ke monyetla oa ho eketsa LDL.

Ho fokotsa boima ba 'mele e se e ntse e le bohato ba pele ba bohlokoa ba ho ntlafatsa metabolism ea lipid. Sebopeho sa lihlahisoa ha se fapane, phapang ke hore phepo ea phepo bakeng sa lefu lena e lokela ho etsoa nako e telele (kapa khafetsa), 'me ka boima bo eketsehileng e ka sebelisoa ho fihlela boima bo lakatsehang bo fihlelleha ka phetoho ea lijo tse phetseng hantle.

Kaha lijo li na le phepo e nepahetseng, li ka ananeloa khafetsa. Lijo tse nang le phepo, tse fapaneng le ho se be le lithibelo tse kholo li tla thusa ho theola boima ba 'mele (ho fihlela ho kilogramu e le' ngoe ka beke) ka ho ikoetlisa ho eketsehileng. Bophelong ba botenya, ho ts'oants'a matsatsi a ho itima lijo.

Ho fokotsa k'holeseterole, o hloka ho kenyelletsa lihlahisoa ka har'a phepelo e tlatsetsang ho theoleng boemo ba tsona:

• konofolo
• mohloaare, linseed, linate, sesame amaranth oli,
• oli ea tlhapi
• avocado
• mohloaare, aronia, fragole, cranberries, morara o mofubelu, lingonberry,
• peo ea folaxe, fenugreek, lebokose la lebese le peo ea sesame,
• lihlapi tsa leoatle tse nang le mafura
• sea ​​kale,
• lero la litholoana
• legumes (likuku, linaoa, lensisi, linaoa),
• lihlahisoa tsa soya (tofu, miso).

K'holeseterole e tlaase-tlase e nyoloha le khatello ea maikutlo le kelello tse sa feleng, ka hona ho pepesehela ts'ebetso ea methapo ke ntho e tlang pele.

Phomolo, ho thuisa le ho tsitsisa ho thusa cholesterol e tlase.Tlhokahalo ea kalafo ke keketseho ea boikoetliso ba 'mele.

Lihlahisoa tse lumelletsoeng

Lijo tse tloaelehileng tse fokotsang lipid, lenane la lihlahisoa:

• Litholoana tse ncha le meroho. Lijong tse tala li sebelisoa hantle e le sejana sa lehlakoreng. Ho khethoa meroho e nang le carb e tlase (mefuta eohle ea k'habeche, zucchini, mokopu, squash, eggplant, likomkomere, li-avocados, pepere ea bell, lierekisi tse tala, tamati). Ho litholoana tse nang le thuso: persimmon, kiwi, grapefruit, kharenate, lilamunu, liapole le liperela. Ela hloko litholoana tse nang le litaba tse phahameng pectin - Tsena ke litholoana tsa lamunu, liapole, morara, cranberries, liapole tse omisitsoeng, monokotšoai oa poone, viburnum. Li-pectins li etsa hore mosebetsi o sebetse hantle, ntlafatsa metabolism, k'holeseterole ea lebele le ho e tlosa.
• Meroho: lamunu, grapefruit, apole, beetroot le rantipole.
• Litlhapi le lijo tsa leoatleng. Li lokela ho theha motheo oa lijo ka lebaka la hypercholesterolemia. U hloka ho ja litlhapi tse nang le mafura a tlase, 'me ka hypercholesterolemia makhetlo a 2 ka beke li kenyelletsa mefuta e mafura ho menu: mackerel, flounder, herring, salmon, salmon. Li-roe tsa tlhapi le squid li lekantsoe ka lebaka la litaba tsa bona tse phahameng tsa cholesterol.
• Leoatle leoatle. Sehlahisoa sena se na le lintho tse ngata tse sebelisoang ho latela mohlala (iodine, selenium) le fiber.
• Li-legum e le mohloli oa protheine ea meroho le fiber. E ka kenyeletsoa lijong letsatsi le letsatsi.
• Peo tsa sesame, fenugreek, folaxe, raese ea raese. Melemo ea bona e nkuoa likarolong tse peli: tsena ke mehloli ea "fiber" feela, empa le li-phytosterols le oli, tseo hammoho li thusang ho loants'a lefu lena. Litaba tse phahameng tsa phytosterols li boetse li khetholloa ke poone, soybean le oli ea rapese, lialmonde. Li boetse li fumanoa ka litholoana le meroho. Khaello ea moputso oa bona ea bonahala nakong ea mariha-selemo, ka lebaka la phokotso ea ts'ebeliso ea bona. Ka nako e ts'oanang, karolo ea lihlahisoa tsa liphoofolo tse ruiloeng e ntse e eketseha. Nakong ena, ho bohlokoa ho kenyelletsa ho ja lijo tse matlafalitsoeng ka li-phytosterols, tse arohantsoeng le lisebelisoa tsa semela, ka lebaka la mahlale a ikhethang (ka mohlala, kefir danacor, le "profil 120/80").
• Bo-rasaense ba boetse ba paka hore khahlanong le tšebeliso ea phytosterols, ho na le phokotseho ea tlhahiso cortisol, e amang hampe boemo ba pelo le methapo ea pelo (e phahamisa molumo oa likepe le matla a pelo, e thusa ho eketsa khatello ea mali), e liehisa sodium le metsi 'meleng.
• Lihlahisoa tsa soya tse soya le tse ngotsoeng. Ke mohloli oa protheine mme ha o na cholesterol. Sebakeng se phahameng, ho khothalletsoa hore bakuli ba nkele nama ka lihlahisoa tsa soya.
• Garlic - Tsela ea tlhaho statin. Ho fumana sephetho, o hloka ho sebelisa likhoeli tse 3, li-clove tse peli letsatsi le letsatsi. Phekolo e joalo e ke ke ea nkuoa bakeng sa mafu a sefuba sa ka mpeng.
• Lithupelo tsa pele tsa meroho (sopho ea hop, sopho e fapaneng, sopho ea beetroot, borscht). Ho li pheha ho ka metsing. Hape eketsa oli ea meroho bonyane.
• Nama e mafura a tlase le likhoho. Ho lekane ho li sebelisa makhetlo a 1-2 ka beke. Lijo li nkoa e le nama ea "turkey" le "chisi". Nama e phehiloe pele u e pheha, ebe u ka e baka.
• Rye, lijo-thollo, bohobe ba matlapi, bohobe le bohobe ba phofo ea soy. Joalo ka ha o baka likuku, o ka sebelisa li-cookie tse sa jeoang le bohobe ba korong.
• Lihlahisoa tsa lebese, chisi ea chisi le chisi tse nang le mafura a tlase. Ha ho tranelate e bolila e mafura haholo e ka sebelisoang lijana feela.
• Mahe a felletseng a ka bang 3 ka beke, le protheine ea likhoho - ntle le lithibelo.
• Lenane la lihlahisoa le tlatselletsoa ke lijo-thollo. U ka ja li-buckwheat, oatmeal, raese e sootho e phehiloeng ka teka-tekano. Ka botenya, khafetsa ea lijo-thollo tse jang e ea fokotseha.
• Lioli tse sa lomosoang tsa meroho. Li sebelisetsoa ho roala lijo tse lokiselitsoeng. Ka letsatsi leo u ka jang 2 tbsp. l Sesame se sebetsang, flaxseed, soya, mohloaare, poone.
• Nuts (lialmonde, walnuts, kedare) le peo. Li na le mafura a monounsaturated a bohlokoa, empa ka lebaka la litaba tsa tsona tse phahameng tsa khalori, palo e lekantsoe ho 20-30 g ka letsatsi.
• Moro oat kapa jelly, kaha oats e thusa ho theola cholesterol e ngata, e nonneng ebile e etsa hore metabolite ea metaboliki e sebetse.
• Tee e tala e nang le linoko, tee e nang le ginger, moro oa rosehip, metsi a nang le liminerale tse ngata, lero.

Likarolo tsa mokhoa o tloaelehileng oa ho fokotsa lipid

Lijo tse fokotsang lipid li theola cholesterol e mpe. Tekanyo ea eona e eketsehileng e lematsa tsamaiso ea pelo, e kotsi le lefu la pelo, stroke, ischemia. Litla-morao tse fokolang ke ho nyekeloa ke pelo, ho hlatsa, sebopeho sa litoeba tsa atherosrance. Boleng ba bophelo bo ntse bo mpefala haholo.

Ho palo ea batho ba baholo maemong a fetang 50%, hypercholesterolemia e etsahala. Maling, boemo ba lipids boa phahama, boo, bo nang le li-triglycerides, mafura acid, cholesterol le phospholipids. Ho latela lefu le mathata 'meleng, ntho ena kapa ntho eo ea eketseha.

Lijo tse fokotsang lipid li laeloa ho ba le botenya, lefu la tsoekere, le ts'okelo ea lefu la pelo. Mokhoa ona oa phepo o laetsoe hammoho le kalafo ea kalafo. Ntle le moo, lijo tse fokotsang lipid li sebetsa e le thibelo e ntle ea atherosclerosis. Empa e boetse e loketse batho ba phetseng hantle ho fokotsa boima bo feteletseng.

Lijo tse fokotsang lipid li thehiloe tšebelisong ea palo e kholo ea lik'habohaedreite tse tlatselletsang ho fokotsa boima ba 'mele. Li ntlafatsa metabolism ea lipid 'meleng.

Li-menu li ka fapana ebile tsa khahla. 50-60% ea lijo ke meroho ea tlhaho, litholoana le lihlahisoa tsa lijo-thollo. Le ha ho le joalo, boholo ba tsona e lokela ho ba tse tala le tse ncha. Lijo li kenyelletsa ho fokotsa mafura le liprotheine. 'Mele o hlokoang haholo o entsoe ka mokhoa o lekantsoeng le oa polyunsaturated ka tekanyo e lekanang, hape o tletse. Bakeng sa sena o hloka ho ja lihlapi le lijo tsa leoatle. Hape ka har'a lijong tsa lijo ho na le protheine e ngata.

Melao ea phepo e nepahetseng

Ho latela litsebi tsa phepo e nepahetseng, litholoana tse ntle ka ho fetisisa li ka fumaneha haeba u latela lijo tse joalo ka matsatsi a 7. Empa e le hore ntho e ngoe le e ngoe e sebetse, le ho fokotsa boima ba 'mele, o tlameha ho latela likhothaletso tse itseng. Melao ea phepo e nepahetseng phepong e tlase ea lipid ke e latelang:

• Ha ua lokela ho lumella litlhaselo tsa tlala. Lijo tse amanang le ho ja li lokela ho ba khafetsa le hanyane. Ho khothalletsoa ho ja ho fihlela makhetlo a 5-6 ka letsatsi. Saese e sebeletsang e lokela ho lekana ka senoelo.
• Lihlahisoa li lokela ho khethoa tsa boleng bo holimo, hammoho le khalori e tlase le tse phetseng hantle.
• Lijana tsohle li lokela ho fuoa sechu, phehiloeng kapa ho phehoa, hape li jeoe tse tala.
• Lekhetlo la ho qetela ha u lumelloa ho ja bonyane lihora tse 4 pele u robala.
• U ke ke ua qeta ho feta 1300 kcal ka letsatsi.
• Etsa bonnete ba ho etsa mesebetsi ea matsoho nakong ea lijo.
• Lihlahisoa tsa liprotheine tse joalo ka chisi ea cottage, nama le lijo tsa leoatleng li lokela ho ba 50-60 g ka letsatsi. Empa li lokela ho ba le mafura a fokolang.
• Bohobe bo ka se jeoe ho feta liseke tse 2 ka letsatsi.

Contraindication

Leha taba ea hore lijo tse fokotsang lipid tse tlase li phekoloa ka tsela ea tlhaho ebile li laetsoe ke lingaka, e kanna ea se ke ea tšoanela motho e mong le e mong. Sisteme ena ea matla ha e khothalletsoe hore e sebelisoe maemong a latelang:

• ha u ntse u nkile ngoana le ho anyesa,
• ka ho mpefala ha maloetse a sa foleng,
• a le monyane
• ka insulin e itšetlehileng ka insulin,
• ka ho hloka calcium.

Pele o qala ho latela lijo, o hloka ho buisana le ngaka ea hau le tlhahlobo e hlokahalang ea bongaka.

Lihlahisoa tse lumelletsoeng le tse thibeloang

Lijo tse fokotsang lipid li thehiloe lijong tse mpe le tse khothalelitsoeng. Lethathamo la tse lumelloang le na le:

• Lijo tsa leoatleng le litlhapi tse mafura tse kang halibut, hake, haddock, cod, sardine le tuna, tse ka phehiloeng ka mekhoa e fapaneng.
• khoho le mohatla
• oli ea meroho e tsoang lierekisi, canola, folaxe le peo ea mohloaare,
• mefuta eohle ea litholoana tse tala, monokotsoai le meroho, e phehiloeng, e sa lomosoang ntle le tsoekere, meroho, joalo ka lihoete, zucchini, li-eggplant, li-turnips, radish, hop e tšoeu, tamati, likomkomere, linaoa, poone, squash,
• lipere, libanana, liapole, liperekisi, fragole, li-currants, liapole,
• litlama le linoko, i.e. spinach, dill, parsley, basil, salate e tala,
• mefuta e fapaneng ea lijo-thollo le lijo-thollo
• moro oa limela,
• walnut le almond,
• litholoana tse omisitsoeng
• fiber ea semela
• Lihlahisoa tsa lebese tse nang le mafura a tlase, mohlala, chisi ea cottage, kefir, yogurt ea tlhaho, chisi tse tšoeu,
• lino tse se nang linaoa, joalo ka tee e tala, li-decoctions tsa litlama, liminerale e ntse e le metsi, lino-mapholi tse entsoe ka litholoana le likhomphutha.

Ho sena sohle o ka pheha lijana tse monate le tse fapaneng. Li na le lik'habohaedreite tse rarahaneng le liprotheine. Batho ba se nang mathata a boima ba 'mele ba ka fokotsa lijo tse fokotsang lipid le raese e phehiloeng ka metsing, bohobe ba bo-rye kapa bo-mangleme, le lijo-thollo tse se nang tsoekere. Lijo tse joalo ha li u lumelle ho bolaoa ke tlala, ha e ntse e khotsofatsa 'mele ka lintho tsohle tse hlokahalang le livithamini.

Lijo tse fokotsang lipid li hloka ho kenyelletsoa lijo tse latelang lijong.

• mafura a saturated (phoofolo): nama ea kolobe, nama ea khomo, konyana, matata, soseji, ham, likolobe tsa nama, sebete, sebete, margarine, mayonesiise, oli ea kokonate, likhoho tse khubelu, lijo tse ka makotheng,
• chisi tse mafura le lihlahisoa tsa lebese,
• bijoux
• lijo tse potlakileng
• lipompong: chokolete, marmalade, liswiti, halva, marshmallows le marshmallows,
• ho baka le bohobe bo bosoeu, likuku, meqomo, likuku le likuku,
• monate le sodas
• mefuta eohle ea joala
• sebete le caviar ea sturgeon, crayfish.

Ho ja ka tsela ena, o ka theha tšilo ea tlhaho.

Shebella video ena lijong o fokotse cholesterol:

Menyu ea beke

Ho tsoa ho lihlahisoa tse kaholimo bakeng sa lijo tse fokotsang lipid, ho ka khoneha ho etsa moralo o nepahetseng. Ka lebaka leo, cholesterol e tla fokotseha mme bophelo bo botle bo ntlafale. Palo ea li-servings e lokela ho ba bonyane 4-5 ka letsatsi. Ntle le lijo tse ka sehloohong, ho ntse ho na le lijo tse bobebe. Li na le litholoana, li-smoothie kapa li-salads tse nang le lihlahisoa tsa lebese.

Lenaneo la beke le beke la lijo tse fokotsang lipid le tjena:

Lipid-lowing tsa Lijo tsa Lijo

Palo ea lihlahisoa tse tsoang lijong li kholo haholo, kahoo o ka pheha lijana tse ngata tse fapaneng tsa monate ho tsona. Lijong tse theolang lipid tse tlase, o ka pheha lijana ho latela litlolo tse latelang:

• Semolina le mela pudding.

Lisebelisoa: mahe a likhoho, semolina, liapole, letsoai, botoro, 50 ml ea lebese le nang le mafura a fokolang.

Ebola ebe u khaola tholoana. Pheha semolina porridge ka lebese. Ebe u eketsa likarolo tse setseng ka har'a motsoako ebe o otla ka botlalo. Tšela boima ka sekhechining sa ho baka ebe o baka ka ontong nako e ka etsang metsotso e 40.

• Li-cheesecake tse nang le lihoete.

Lisebelisoa: pakete ea chisi e se nang mafura, lihoete, tšoeu ea lehe, likhaba tse 'maloa tsa phofo, semolina, halofo ea khalase ea lebese la skim, letsoai, oli ea meroho.

Ebola ebe o tšela meroho hantle. Pheha chisi ea chisi, lihoete, semolina ka lebese, botoro ka mocheso o tlase. E latelang, protheine, chisi ea chisi le letsoai li eketsoa ka boima. Knead hlama ebe u etsa cheesecake. O ka baka ka ontong ho fihlela o le putsoa khauta.

• Sessert "Snowball".

Lisebelisoa: makhooa a lehe, li-sweetener, likopi tse peli tsa metsi.

Ho pheha lijo ho potlakile ebile ho bonolo. Taba ea mantlha, futhumatsa liprotheine ka sehatsetsing, ebe o otla ka botlalo ka sopho e behiloeng ka metsing a belang. Pheha motsotso o le mong.

Shebella videong ena hore na u ka etsa sopho e entsoeng ka lehloa joang:

Litholoana tsa boima ba 'mele

Haeba u latela mokhoa ona oa ho theola boima ba 'mele, lijo li fana ka litholoana tse ntle. Sisteme ea ho fokotsa lipid e u lumella ho tlosa li-kilo tse 10 tsa boima bo feteletseng. Nakong ea lijo, bophelo bo botle le maikutlo lia ntlafala. Bohloko bo siea sebaka sa pelo, ho hema hanyane hoa khaotsa, ha ho sa na malaise e eketsehileng.

Empa liphetho tsena kaofela li ka fumaneha feela ka phepo e fokolang ea hypolipidemic. O ka hlahloba sephetho sa lijo ka ho fetisetsa tlhahlobo ea mali bakeng sa cholesterol. Ho molemo le ho feta, e e etse pele le ka morao.

Empa ha ua tšoanela ho lebella hore hang hang boima ba 'mele bo tla fokotsa boima ba' mele kapele. Ena ke ts'ebetso e telele le e rarahaneng. Pele ho tsohle, ho bohlokoa ho ntlafatsa boemo ba 'mele bo phetseng hantle le bo phetseng hantle. Ke feela ka nako eo ho tla ba bonolo hore a theole boima ba 'mele haholo.

Ho tsoa lijong le hona ho bohlokoa. Butle-butle, o hloka ho khutlela tseleng ea hau e tloaelehileng ea bophelo. Leha ho le joalo, melao-motheo ea phepo e nepahetseng le e matlafatsang e lokela ho bolokoa ho ntlafatsa le ho lelefatsa sephetho. Litsebi li khothaletsa ho kopanya lijo tsa bona tsa ka moso molemong oa "80 ho 100", ke hore, ho boloka mokhoa oa ho ja oa 80% le ho fokotsa lenane ka 20%. Sena se tla thusa ho qoba pherekano le ho se utloane kelellong.

Mona ke ho eketsehileng ka mochine oa ts'ebetso le katleho ea lithethefatsi tse fokotsang lipid.

Lijo tse fokotsang lipid li thusa ho theha tšebetso ea 'mele, ho theola boima ba' mele le ho matlafatsa lits'ebeletso tsa bona. O fetola melaoana ea phepo. Lijo tsena li loketse molemong oa kalafo, le ho ntlafatsa ponahalo le boima ba 'mele.

Lithethefatsi tse theolang lipid li fanoa ha mokuli a e-na le index ea boima ba 'mele e fetisisang, mme lijo tse tloaelehileng le lipapali ha li thuse. Ho hlophisoa ha fiber ea phepo ka phello ea ho fokotsa lipid ho thusa ho ja hanyane, ho tlatsa mpa. Ho na le lihlahisoa life tse ncha 'marakeng?

Lijo tse khethehileng tsa hypocholesterol li sebetsa hantle ho basali le ho banna, hammoho le ho batho ba baholo, bakuli ba nang le khatello ea mali. Motheo oa lenane la beke ke lethathamo la 10. Lihlahisoa li bonolo, ho bonolo hape ho etsa sampole ea lijo, hobane litlolo li khethiloe linthong tse tloaelehileng.

Lipoic acid e laeloa ho theola boima ba 'mele hammoho le lijo le lipapali. Mokhoa oa ho e nka, hammoho le litekanyetso li khethoa bakeng sa e mong le e mong. Ka linako tse ling carnitine e sebelisoa ho alpha lipoic acid.

Lijo tse tloaelehileng tsa lipid tse fokotsang boima ba 'mele

Lijo tse tloaelehileng tse fokotsang lipid ke mofuta oa phepo e thusang ho folisa le ho theola boima ba 'mele. Lethathamo la lihlahisoa tse lumelloang le tse khothalletsoang tšebeliso li loketse batho ba nang le methapo ea methapo ea methapo ea methapo ea methapo, methapo ea pelo le methapo. Ntle le moo, phepo e nepahetseng ea kalafo ka lihlahisoa tse phetseng hantle eu lumella ho sebetsana le liponto tse eketsehileng le ho atamela haufi le palo e loketseng. Bala haholoanyane ka tlase mabapi le lijo tse fokotsang lipid, melao-motheo le melaoana ea ho e boloka, sampole ea beke le beke le li-contraindication.

Lijo tse theolang lipid ke lijo tse phekoloang tse fuoeng bakuli ba nang le mafu a sebete le tsamaiso ea methapo ea pelo, ho hloleha ho potoloha ha mali, pyelonephritis, nephritis e sa foleng le botenya. Lebitso la eona le leng ke tafole ea 10 ea lijo. Morero oa phepo e fokotsang lipid ke ho theola tsoekere ea mali le cholesterol, e fumanoang ka ho tlosa lijo tse nang le mafura a liphoofolo, lijo tse nang le lik'habohaedreite tse bonolo le bongata ba letsoai.

Ka lebaka la ho fokotseha ha cholesterol ea mali, kamora khoeli motho a hlokomela ntlafatso maemong - 'mele o hloekisoa chefo le chefo, boima ba' mele boa hlaha, mohopolo oa ntlafala le molumo oa 'mele oa eketseha. Lijo tse fokotsang lipid ha li sebelisoe feela bakeng sa kalafo, empa hape e sebelisoa e le prophylaxis ea maloetse a kang atherosulinosis, pelo methapo ea pelo le tsamaiso ea mala. Lihlahisoa tse khothalletsoang mofuta ona oa phepo hape li sebelisoa kamora ho buuoa ka methapo e methapo ea methapo.

Molao o ka sehloohong oa ho latela lijo tse fokotsang lipid ke tšebeliso ea lijo tse nang le k'holeseterole e ngata, lik'habohaedreite tse bonolo le mafura a liphoofolo. Lijo li na le lijo tse nang le khalori e tlase le lijo tse mafura a tlase tse lumellanang le melaoana ea phepo e nepahetseng. Melao ea lijo tse fokotsang lipid:

1. Lijo tsa ho qetela li lokela ho nka lihora tse 3-4 pele a robala. Kamora moo, ho se fepa nama leha e le efe, ebile e lumelletsoe, ha e khothalletsoe lijo.
2. Letsatsi le letsatsi u hloka ho noa metsi a hloekisitsoeng - bonyane lilithara tse 1,4.
3. Mahlale a ho pheha lijana tsa lihlahisoa tse lumelloang: ho pheha, ho utsoa. Ho fafatsa kapa ho baka lijo ha ho khothalletsoe. Ho lumelletsoe ho ja lijo tse halikiloeng ka bongata bo fokolang hang kapa habeli ka beke.
4. Mokhoa oa lijo o mosesaneane. Tekanyo ea khalori ea letsatsi le letsatsi (1200-1400) e lokela ho aroloa ka tekanyetso e mehlano.
5. Linoko le letsoai li lokela ho jeoa ka bongata.
6. Lingaka li khothaletsa ho kopanya lijo tse fokotsang lipid le boikoetliso. Pheko ea 'mele bakeng sa batho ba nang le methapo ea pelo e tsamaisoa ke setsebi.
7. Ho boloka tekano ea likarolo tsa trace 'meleng, o lokela ho nka mefuta e mengata ea li-vithamine kapa likhalase tsa khalsiamo, hobane lihlahisoa tse nang le eona li batla li qheletsoe ka thoko.

Ts'ebeliso ea lihlahisoa tse nepahetseng bakeng sa ho pheha lijana tsa letsatsi le letsatsi ke senotlolo sa sephetho se atlehang sa ho phethela lijo tse fokotsang lipid. Mona ka tlase ho na le manane a mararo a tla u thusa ho bona menyu ea hau ea phepo e nepahetseng. Nahana ka lethathamo la lihlahisoa tse lumelloang le tse thibetsoeng tsa lijo tse fokotsang lipid.

Ho hana mefuta e meng ea lijo ho tla thusa ho fokotsa haholo cholesterol ea mali, ho ntlafatsa bophelo bo botle le ho hloekisa 'mele oa chefo. Se latelang ke lenane la lijo tse nang le mafura a liphoofolo, cholesterol, hammoho le lik'habohaedreite tse bonolo. Ho etsa lethathamo la ho fokotsa lipid ho hlokahala hore u nahane ka lenane lena.

• lihlahisoa tsa lebese le tse monate tsa lebese,
• margarine, palema, oli ea kokonate, oli ea ho pheha,
• moro o mafura oa nama, nama e tsubeloang, nama e nang le mafura a mangata, offal (sebete, boko, matšoafo),
• letlalo la likhoho (khoho, letata),
• nama e khubelu
• bijoux
• Lijo tse potlakileng le tse bonolo
• tlhapi le tlhapi,
• Lijo tsa leoatleng: sturgeon, shellfish, shrimp, crab, crayfish,
• mayonnaise, lisose tse ling tse mafura,
• mahe
• bohobe bo tšoeu, confectionery, tsoekere, chokolete,
• kofi
• soda
• lino tse tahang.

Ho fetola lijo tse mafura le tse se nang phepo e ntle le lijo tse khothalelitsoeng, motho o tla utloa phapang ea ho phela hantle ka mor'a libeke tse 'maloa ka mor'a ho qala lijo. Ho lebisoa tlhokomelo e khethehileng lijong tse nang le likarolo tsa bohlokoa tsa trace, livithamine, fiber, lik'habohaedreite tse rarahaneng. Lijo tse hloekileng tsa semela ke motheo oa lijo tse fokotsang lipid. Lethathamo la Lijo tse khothalletsoang:

• meroho e sa tsoa khuoa e nang le lintho tse halikiloeng (hop, li-radishing, likomkomere, zucchini, tamati),
• monokotsoai, litholoana (liapole, litholoana tsa morara, liperela),
• meroho - parsley, celery, spinach, salate,
• eiee le konofolo
• lihlapi tsa leoatle
• sea ​​kale,
• lino tse sa tsoa nosetsoa, ​​lino tse tahiloeng tse sa lomosoang, metsi a hlakileng,
• oatmeal kapa nyalothe
• Lihlahisoa tsa linaoa - ho phethela phepelo ea protheine,
• mohloaare, soneblomo, oli e hlasetsoeng.

Ka tekanyo e leka-lekaneng, ka lijo tsa hypolipidemic, hoa utloahala hore motho a se ke a ja feela lijo tse khothalletsoang ka tieo tse theang motheo oa lijo. Bakeng sa batho ba khethang phepo e joalo eseng bakeng sa ho theola boima ba 'mele, empa bakeng sa bophelo bo botle, ha ba hloke ho fana ka bohobe ba rye, mme bijoule e nang le raese e ka jeoa habeli ka beke. Lenane la lihlahisoa tse amohelehang bakeng sa lijo tse fokotsang lipid:

• litapole
• linden mahe a linotsi
• nama ea khomo ea khoho, e phehiloeng kapa e phophiloeng,
• tee e tala le e ntšo ntle le tsoekere, kofi ea hang-hang,
• mefuta e meng ea linate: lialmonde, hazelnuts, walnuts,
• kefir e nang le mafura a tlase le chisi e nyane,
• litlhapi tsa noka
• moroho oa bobeli kamora ho pheha nama e lomileng,
• li-mushroom
• palo e nyane ea ho natefisa
• buckwheat
• bohobe ba bo rye, ba tlosa linate ho eona,
• mahe a likhoho.

Lisebelisoa tsa ho ja li na le mekhabiso e bonolo eo ho pheha ho sa nkeng nako e ngata. Likarolo tse nyane tsa lijo tse phetseng hantle li ka lumella motho ho ikutloa a le bobebe. Ho shebella lethathamo la lijo tsa hypolipidemic, motho ha aa lokela ho lumella maikutlo a tlala. Haeba e bonahala, lijo tse bobebe tse bobebe ke e 'ngoe ea lijo tse lumelloang. E latelang bala li-sampole tsa lijo tse fokotsang lipid bakeng sa beke, tse tla thusa ho fihlela sephetho se setle sa ho theola boima ba 'mele le ho ntlafatsa.

Mantaha

• Lijoa tsa hoseng - ligrama tse 200 tsa oatmeal e phehiloeng, kopi ea tee e futhumetseng e tala.
• Lijo tsa motšehare - litholoana tse halikiloeng le monokotsoai (250 g).
• Lijo tsa motšehare - khalase ea lero la apole, pepere e halikiloeng - sengoathoana, raese e phehiloeng (ho fihlela ligrama tse 200).
• Snack - rye bohobe ho fepa, apole.
• Lijo tsa mantsiboea - poleiti ea borsch ea meroho.

Labobeli

• Lijoa tsa hoseng - poleiti ea salate ea meroho e nang le oli ea mohloaare, tee kapa metsi.
• Lijo tsa motšeare - grapefruit, 3 plums.
• Lijo tsa motšehare - sopho ea meroho, bohobe ba koro.
• Snack - litholoana tse omisitsoeng (ho fihlela ho 250 g).
• Lijo tsa mantsiboea - fillet ea tlhapi e nang le steamed le salate ea meroho, khalase ea metsi.

Laboraro

• Lijoa tsa hoseng - chisi ea chisi (ho fihlela ho ligrama tse 260), senoelo sa kofi ha se sa tlhaho.
• Lijo tsa motšehare - litholoana tse halikiloeng le monokotsoai (250 g).
• Lijo tsa motšeare - lero la lamunu, buckwheat, sengoathoana sa sefuba sa khoho (ligrama tse 100).
• Snack - karolo ea salate ea Greek.
• Lijo tsa mantsiboea - nama ea khomo e phehiloeng (ho fihlela ligrama tse 200) ka sekotlolo se lehlakoreng sa meroho ea stewed, metsi.

Labone

• Lijoa tsa hoseng - ligrama tse 200 tsa oatmeal e phehiloeng, kopi ea tee e futhumetseng e tala.
• Lijo tsa motšeare ke litholoana, marang-rang a 'maloa.
• Lijo tsa motšehare - poleiti ea borsch ea meroho.
• Sekhahla - lihlapi tsa leoatle (ligrama tse 200).
• Lijo tsa mantsiboea - fillet ea litlhapi tse fofang, liminerale li ntse li le metsi.

Labohlano

• Lijoa tsa hoseng - karolo e nyane ea li-porote tsa millet, tee.
• Lijo tsa motšehare - li-tangerine tse 2, lero la tlhaho.
• Lijo tsa motšehare - borsch ka bobeli moro, tee kapa metsi.
• Snack - litholoana tse omisitsoeng (ligrama tse 250).
• Lijo tsa mantsiboea - poleiti ea salate ea meroho.

Moqebelo

• Lijoa tsa hoseng - lero la lamunu, 200 g porridge e tsoang ho raese e sootho e natetsoeng mahe a linotsi.
• Lijo tsa motšeare - litholoana le tee.
• Lijo tsa motšehare - bohobe ba lijo-thollo, sopho e halikiloeng.
• Monate oa mantsiboea - salate ea litholoana e nang le monokotsoai.
• Lijo tsa mantsiboea - karolo e nyane ea salate ea meroho, litapole tse 2 tse phehiloeng bohareng, lero.

Sontaha

• Lijoa tsa hoseng - chisi ea chisi (ho fihlela ho ligrama tse 260), kopi ea tee.
• Lijo tsa motšehare - litholoana tse halikiloeng le monokotsoai.
• Lijo tsa mantsiboea ka sefuba sa khoho, metsi kapa seno se nooang.
• Natefelo ea mantsiboea - linate tse seng kae, khalase ea kefir.
• Lijo tsa mantsiboea - poleiti ea meroho ea stewed, lero la tlhaho.

Nako ea lijo tse fokotsang lipid e tsoa ho likhoeli tse 1 ho isa ho tse tharo, ho latela morero. Nakong ena, ho loketse ho ja lijo tse khothalletsoang le ho nka livithamini. Batho ba bontšitsoeng lijo tse fokotsang lipid ka mabaka a bophelo bo botle, ho molemo ho latela lijo tse phetseng hantle ka nako e telele kamoo ho ka khonehang, mme ba fokotse 'mele ba ka fetohela lijong tse tloaelehileng tse phetseng hantle ka nako ea khoeli.

Leha e le hore lijo tse fokotsang lipid li kopana le melao ea phepo e phetseng hantle, e tšoaelitsoe batho ba bang.Haeba u belaela hore na ho kenyelletsa lijo tse ngata hakana lijong, etela setsebi. Maemong a mang ho na le lijo tse fokotsang lipid tse fokotsang mafura a liphoofolo, k'holeseterole le lik'habohaedreite tse bonolo:

1. Ho haella ha calcium ea 'mele
2. Mafu a sa foleng a nakong e hlobaetsang,
3. Lefu la tsoekere la lefu la tsoekere,
4. Lilemo tsa bana
5. Ho anyesa
6. Boimana

1. 
   Tataiso ea Phekolo ea Motsoako oa Bo-'mampuli, Boikoetliso - M., 2015. - 846 c.
2. 
   Zakharov Yu.L. Lefu la tsoekere Mokhoa o mocha oa kalafo. SPb., Ntlo ea phatlalatso "Peter", 2002, maqephe a 544, ho ajoa likopi tse 10,000.
3. 
   Astamirova, H. Mefuta e meng ea phekolo ea lefu la tsoekere. 'Nete le fiction / Kh. Astamirova, M. Akhmanov. - M: Vector, 2010 .-- 160 leq.

E re ke itsebise. Lebitso la ka ke Elena. Ke qetile lilemo tse fetang 10 ke sebetsa ke le setsebi sa endocrinologist. Ke lumela hore hajoale ke setsebi lebaleng la ka mme ke batla ho thusa baeti bohle ba sebakeng sa marang-rang ho rarolla mesebetsi e rarahaneng eseng joalo. Lisebelisoa tsohle tsa sebaka sena sa marang-rang li bokelloa ebe li sebetsoa ka hloko e le hore li fetise litaba tsohle tse hlokahalang ka hohle kamoo ho ka khonehang. Pele o sebelisa se hlalosoang webosaeteng, ho hlokahala tumellano ea ho buisana le litsebi kamehla.

Na cholesterol e hlile e mpe

Cholesterol ke ntho e kang mafura a tsoang liphoofolong, e kenang 'meleng oa motho ka lijo, empa e ka boela ea hlahisoa ka botsitso ke lisele.

Ntho e hlokahalang bakeng sa 'mele oa motho e ameha tlhahisong ea bile acid, lihormone hammoho le lithuto tse ling tsa bohlokoa tsa biochemical

Palo ea k'holeseterole e 'meleng oa motho e itšetlehile ka dikahare tsa khalori le lijo tse nang le mafura a mangata. Ha a le monyane, k'holeseterole e ngata e jeoang ke lijo ha e etse hore 'mele o liehe. Botsofaling, lits'ebetso tsa metabolic li lieha ho tsamaea.

Kahoo sephetho: ha se cholesterol ka boeona e leng kotsi ho bophelo ba motho, empa litaba tsa eona tse ntseng li eketseha 'meleng. Mefuta ea chlesterol e lokela ho beoa leihlo ke mang kapa mang ea lakatsang ho lelefatsa bophelo bo mafolofolo le bo bocha. Ho lumellana le litekanyetso tsa phepo e behiloeng motheong oa lethathamo la lijo tse fokotsang lipid ho tla thusa ho boloka cholesterol e boemong bo bolokehileng bakeng sa bophelo bo botle.

K'holeseterole e ngata e behiloe maboteng a methapo ea mali, e etsa hore ho be le lefu la pelo le pelo

Lintho tsa bohlokoa tsa phepo

1. Li-carbohydrate tse rarahaneng. Li fumaneha ka litholoana le meroho e nang le fiber haholo, hammoho le liserekising. Ha u etsa lethathamo la lijo, bonyane 50-60% ea khalori eohle ea "khalori" e lokela ho abeloa lihlahisoa tse nang le lik'habohaedreite tse rarahaneng. Kahoo tloaelo ea bona ea ts'ebeliso ea letsatsi le letsatsi e lokela ho ba 500-600 g, eo boholo ba eona e leng meroho le litholoana.
2. Tekanyo ea mafura. Tekanyo ea mafura a polyunsaturated, monounsaturated le saturated e lokela ho ba 1: 1.
3. Har'a lihlahisoa tsa nama le lihlapi, ho khethoa hantle ho likhoho (ntle le letlalo) le litlhapi holim'a nama ea liphoofolo. Lokisetsa lijana u sebelisa mekhoa ea kalafo ea mocheso e kang ho pheha, ho baka le ho pheha ka microwave.
4. Thibela ho ja lijong tsa morao-rao (kamora lihora tse 19). Lijo tsa mantsiboea li bobebe ka hohle kamoo ho ka khonehang ka kenyelletso ea lijo tse nang le dikahare tse ngata tsa fiber ea limela. Haeba kamora lijo, maikutlo a tlala ha a siuoa, u ka ja 1 rantipole, apole kapa o noe kopi e le 'ngoe ea kefir.
5. Fokotsa tšebeliso ea khalori moo ho nang le botenya. Ka karolelano, palo eohle ea likhalori ka letsatsi ha ea lokela ho feta 1200 Kcal.

Morero oa phepo e nepahetseng bakeng sa phepo ea hypolipidemic ke lijo tse nang le lijo tse hlano - tse tharo tsa sehlooho le tse ling tse peli tse eketsehileng.

Phepo e nepahetseng e lokela ho ba ea boleng bo holimo, e fapane le e leka-lekaneng bakeng sa ho boloka tekano ea phepo e nepahetseng le tšenyo ea matla

Lethathamo la lijo tse thibetsoeng tse nang le lijo tse fokotsang lipid

1. Lihlahisoa tsa lebese le lebese: tranelate, botoro, lebese la mokotla, chisi, tranelate e bolila, chisi ea cottage, kefir, ice cream, yogurt le porridge efe kapa efe ea lebese.
2. Mofuta oa mofuta ofe kapa ofe oa mafura le liphoofolo: margarine, kokonate le oli ea palema.
3. Nama e mafura ea liphoofolo (konyana, nama ea kolobe) mme e hlahisoa ho tsona: soseji tse phehiloeng, linama, ham, nama ea kolobe e halikiloeng, soseji, linama tsa nama, nama e jeoang le nama e halikiloeng.
4. Letlalo le nama e khubelu ho likhoho
5. Lintho tse fapaneng tse fapaneng: Masapo a matšoafo, matšoafo, liphio, sebete (ho kenyeletsa ho peista).
6. Sebete, tlhapi ea tlhapi, nama ea sturgeon, shellfish, shrimp le Crab.
7. Mahe le mayonesi ba entsoe ho bona.
8. Lihlahisoa tse holimo tsa baking le lihlahisoa tsa confectionery tse lokiselitsoeng ho sebelisoa mahe, lebese le tsoekere.
9. Paseka efe kapa efe.
10. Lijo tse potlakileng: li-fries tsa french, li-hamburger, popcorn, jj.
11. Linaoa tsa kofi, cocoa, chokolete.
12. Mahe a linotsi le tsoekere.
13. Lino tse monate tsa khabone le lino tse tahang.

Lijo tse Lokelang ho ba karolo ea lijo tsa hau tsa ka mehla

1. Mefuta eohle ea meroho e sa tsoa khuoa le e hoamisitsoeng, e lakatsehang ho e sebelisa ka peel. Li ka apehoa, tsa apisoa le ho besoa, ha li sebelisoa ho lokisoa ha vinaigrette, sopho ea beetroot le lijana tse ling tsa meroho. Ho khothalletsoa mefuta e mengata ea li-salads ho tsoa merohong e mecha.
2. Lijo-thollo, lijo-thollo, bohobe (ho rata ho fuoa bohobe ba raese, bo-rye le maobane).
3. Litlama le meroho: lettuce, konofolo ea naheng, basil, sorele, lieie e tala le konofolo, cilantro, parsley le dill mane na.
4. Liaparo: soy sesepa, mosetareta, ketchup, tkemali sesepa, adjika.
5. Oli ea limela: mohloaare, soneblomo, poone, linseed, rapeseed, soya.
6. Nku e tšoeu e se nang letlalo le nama ea khomo e loan.
7. Lijo tsa leoatleng: Litlhapi tsa leoatleng, squid, kelp.
8. Nate le litholoana tse omisitsoeng.
9. Oatmeal e phehiloeng ka metsing.
10. E sa ngoletsoe ebile e ntse e nooa: lero, seno se nooang, tee le metsi.

Lihlahisoa tse ling kaofela li lumelloa ho jeoa, li fokotsa lijo tsa bona makhetlo a 1-2 ka beke. Boemo feela ha se ho ja ho tlola.

Lijo tse phetseng hantle

Lijo tse monate le tse phetseng hantle

Bakeng sa lijo tsa hoseng u ka pheha poleiti e entsoeng ka raese e sootho. Ho etsa sena, karolo e le 'ngoe ea raese e sootho e tšeloa ka likarolo tse 3 tsa metsi ebe e pheha halofo ea hora. Porridge ea tatso e le sejana sa lehlakoreng ho tlhapi kapa khoho, kapa ka foromo e monate, e nkoetsoeng ka tee e le 1 ea mahe a linotsi.

Joaloka lijo tsa hoseng tsa bobeli, ho tšeloa litholoana tse ling ho nepahetse, kapa khalase ea lebese le mafura a fokolang ka ho luma le tse halikiloeng ka raese.

Bakeng sa lijo tsa motšehare, u ka inkela karolo ea oatmeal e nang le shrimp e phehiloeng, kapa u pheha sopho ea meroho e nokiloeng ka litlama tse nkhang hamonate.

Sekhahla sa thapama se lokela ho ba bobebe. Bakeng sa lijo tsena, litholoana tsohle tse tšoanang, kapa karolo ea kefir e tlase, li tla tsamaea hantle.

Motheo oa ho pheha haholo bakeng sa phepo e fokotsang lipid ke mosebetsi - ho fokotsa tšebeliso ea khalori ka 30% ho etsa bonnete ba ho lahla boima ba 'mele ka mokhoa o hlophisehileng

Lijo tsa mantsiboea tse monate le tse phetseng hantle li ka lokisoa ho sebelisoa squid tse phehiloeng kapa tlhapi ea leoatleng, e khabisitsoeng ka meroho e mecha e tala.

Ho latela lijo tse nepahetseng, liphetho tsa mosebetsi li ka bonoa kamora libeke tse 3-4 - o kanna oa khahloa ke boima bo fokotsehileng bo nang le bophelo bo botle.

Cholesterol ka tlhaho e hlahisoa ke sebete mme boholo ba eona bo lekane ho fana ka litlhoko tsa mantlha, ka hona phepelo ea palo e eketsehileng ea komporo ena ka lijo le eona e lebisa ho eona e ngata.

Mohloli oa lijo tse fokotsang lipid ke ho fana ka lijo tse reretsoeng ho fokotsa khatello ea cholesterol maling, ka lebaka leo, ho tsoa lijong o tla hloka ho khetholla:

1. Li-carbohydrate tse bobebe tse nang le li-digestibility tse potlakileng.
2. Mafura a tsoang liphoofolong.
3. Cholesterol ka sebopeho sa eona se hloekileng.

Hobaneng ha k'holeseterole e phahameng e le kotsi?

Ho ba le cholesterol e phahameng haholo maling ke bothata bo tebileng bo ka lebisang liphellong tse latelang tse mpe:

• Ho fokotseha ha methapo ea pelo ea methapo ea pelo, e leng se thusang ho nts'etsopele ea angina pectoris.
• Ho senyeha ha phepelo ea mali libakeng tse tlase, ho lebisang ho bohloko maotong nakong ea ho ikoetlisa.
• Ho holisa mali.
• Ho phatloha ha methapo ea mali.
• Coronary thrombosis le nts'etsopele ea khatello ea pelo e mpe haholo.
• Ho fifala ha letlalo, ho bontšoa ka ponahalo ea matheba a mosehla, a khethiloeng haholo ka sefahleho.

Lijo tse fokotsang lipid ke sistimi e nang le phepo e nepahetseng e thehiloeng kathoko ea lijo tse nang le lik'habohaedreite, cholesterol le mafura a liphoofolo tseo ho leng bonolo ho li amohela. Litsebi tsa phepo e khothaletsa ho latela batho ba nang le mafu a pelo le ba nang le mathata a ho kula.

Cholesterol e mafura ka tlhaho. Ke karolo ea sehlopha sa li-steroid se ikemetseng se hlahisoang ke lisele tsa 'mele oa motho. Haeba cholesterol e le tekanyo e lekaneng, ho hlokahala bakeng sa thupelo e atlehileng ea ts'ebetso ea biochemical.

Boholo ba thepa ea bohlokoa bo fumaneha ka har'a cholesterol:

• Ho nka karolo ho thehoeng ha karolo ea bohlokoa joalo ka vithamine D3.
• Tlhahiso ea bile acid.
• Ts'ireletso ea lisele tse khubelu tsa mali mefuteng ea chefo e nang le chefo hemolytic.
• Taolo ea phumano ea membrane ea sele.

Lijo tse fokotsang lipid li loketse sehlopha sa phekolo kaha se thehiloe ts'ebelisong ea lijo tse se nang k'holeseterole e kotsi 'meleng. Ka lebaka la sena, phepo e na le phello ea pholiso mme ka nako e ts'oanang e u lumella ho tlosa liponto tse feteletseng.

Lijo tse fokotsang lipid ke eng

Tlas'a lijo tse fokotsang lipid ka bongata lijong tsa motho, boemo ba tšebeliso ea lijo tse matlafatsang tsa tlhaho le li-cholesterol li fokotseha. K'holeseterole e kotsi e fumaneha haholo lijong tse nang le likhoele tsa semela ka mokhoa o qhibilihang le o sa koahelang, hammoho le mafura a mono- le polyunsaturated.

Joalokaha u tseba, k'holeseterole e mpe e behiloe maboteng a methapo ea mali, 'me e theha li-plagios tsa atherosulin. Ka lebaka la tsona, ho potoloha ha mali hoa khathatseha, 'me mali a akheha, methapo ea varicose e thehoa.

Empa ntho e mpe ka ho fetisisa ke lefu la pelo (stroke, ho nyekeloa ke pelo, jj.). Cholesterol e phahamisitsoeng e na le litlamorao tse mpe tseleng ea lefu la tsoekere. Tabeng ena, mokhoa ona oa ho ja oa hypolipidemic o bontšoa bakeng sa mathata a mangata a amanang le methapo.

Bala haholoanyane ka lijo tse bontšitsoeng k'holeseterole e phahameng.

Ts'ebetso le Liphetho tsa Lijo

Lijo tse fokotsang lipid ha lia rereloa ho chesa mafura kapele, empa li sebetsa hantle bakeng sa sephetho se tšoarellang. Kahoo, ka matsatsi a 30 u ka fokotseha ho tloha ho 2 ho isa ho 8 kg ea boima, empa phello e tla tšoarella nako e telele.

Haeba ue khomarela ka likhoeli tse peli, 'mele oa hau o tla tloaela tšebeliso e tlase ea lihlahisoa tse kotsi. Ka lebaka leo, boima bo tla fokotseha le ho feta. Ntle le moo, u ke ke ua ja likarolo tse kholo tsa lijana.

Melemo ea ho ja lijo tse fokotsang lipid:

• k'holeseterole e tlaase
• resorption of atherosmithotic plaques,
• ntlafatso ea ts'ebetso ea pelo
• ho potlaka ha phallo ea mali,
• ho theola boima ba 'mele
• ho tlala ha mmele ka lintho tse nang le thuso,
• Ho felisoa ha lintho tse kotsi 'meleng,
• takatso e fokotsehileng
• bobebe 'meleng
• Ho felisoa ha ho hloka boroko,
• ho hlaphoheloa ka kakaretso.

Lijo tse fokotsang lipid ha se tlamo, empa ho nkoa li khothalletsoa, ​​kaha li na le tekano. Haeba u ikahela lijo tsa hau tsa ka mehla ka mokhoa oa eona, o ka tlosa mathata a mangata a bophelo bo botle.

Melao-motheo le melao ea lijo

Pheko efe kapa efe ea ho ja e lokela ho atleha, haeba u sa khomarele melao e khethehileng. Lijo tse fokotsang lipid le tsona li na le melao-motheo ea lona:

1. Ho thibetsoe ka thata ho hlophisa matsatsi a ho itima lijo ho ea ka mofuta oa ho itima lijo, joalo ka maloetse a mangata, haholo-holo lefu la tsoekere la 2, sena se kopantsoe.
2. U hloka ho ja tekanyetso e nyane.
3. Lijo tse le 'ngoe li lokela ho ba le liprotheine, lik'habohaedreite le mafura a lekanang.
4. Lijo li tlameha ho ba li-fractional. Mohlala, e lokela ho ja ligrama tse 150 tsa nama ka letsatsi, ho bolelang hore tekanyetso ena e lokela ho aroloa ka tekanyetso e 5.
5. U tla tlameha ho bala likhalori tse jang letsatsi le letsatsi.
6. Likahare tsa likhalori tse phahameng tsa letsatsi le letsatsi ha lia lokela ho feta 1200 kcal.
7. Ho thibetsoe ho tlola kemiso ea phepo.
8. Lijo li lokela ho qholotsoa bonyane ka makhetlo a 5 a lijo.
9. U ke ke ua nkoa ke lipompong.
10. Nako pakeng tsa lijo e lokela ho ba lihora tse 2-4. Empa nako ea bosiu e eketsoa ka lihora tse 10.
11. Lijo tsa ho qetela li lokela ho ba bonyane lihora tse 2-3 pele a robala.
12. Haeba ha u kenelle lipapaling, joale u lokela ho ba mafolofolo haholoanyane 'me u ele hloko sebopeho sa hau sa' mele.
13. Ha ho ratehe ho tsuba. Sena se fokotsa metabolism.

Maemong a mang, ngaka e ka fana ka phepo e phahameng ea khalori ea letsatsi le letsatsi ho feta 1200 kcal. Taba ke hore, ka mohlala, ka lefu la tsoekere ho khothalletsoa ho ja lijo tse eketsehileng. Ho seng joalo, e tla lematsa 'mele. Ka hona, ha ua lokela ho hanyetsa likeletso tsa ngaka joalo.

Ke lihlahisoa life tse lokelang ho lahloa

• Ho baka ho baka, lijo-thollo, likuku, likuku, likuku le tse ling.
• Litapole - li-fried, li-fries, li-chips.
• Li-sweets, ice cream, jj.
• Tsoekere, jeme, jeme, li boloka.
• Lihlahisoa tsa lebese tse nang le mafura a mangata, tranelate ea lebese, lebese le tlotsitsoeng.
• Karolo e mafura ea khoho le nama e mafura ka kakaretso.
• Li-sausage tse tala le tse tsubileng, bacon, lard.
• Lijo tse potlakileng, pizza.
• Litlhapi tse ling le caviar.
• Ehe yolk.
• Lijo tsa leoatleng: lobster, squid, cuttlefish, oysters, shrimp le shellfish tse ling.
• Li-pickles tse halikiloeng, haholo-holo tse thehiloeng ho asene, lijeke tse tsubang.
• Mafura le oli tsa tlhaho ea liphoofolo.
• Offal: sebete, pelo, liphio.
• Kofi e matla kapa tee.
• Lino tse nang le mafura.
• Joala (ho kenyeletsa le lino tse tahang tse tlase).
• Moro o mafura le nama e halikiloeng.
• Linoko tse nkhang hamonate.

Lethathamo la lihlahisoa tse lumelletsoeng

• Bohobe: koro ka mokhoa oa likhalase, lijo-thollo kaofela, li-rye.
• Litholoana le meroho li sa tsoa hloekisoa, li besitsoe le ho apehoa.
• Lijo-thollo: oatmeal, raese e sootho, linaoa, lierekisi, soya.
• Meroho: lihoete, peo ea sesame, peo ea soneblomo.
• Litlhapi tse mafura (li na le omega-3s tse fokotsang cholesterol).
• Sehlaha sa letsatsi le oli ea mohloaare.
• Veine e khubelu ka ho lekana.
• Nama e mafura a tlase - khoho, veal, nama ea mmutla, nama ea khomo, likoekoe, katse.
• Lihlahisoa tsa skim tsa lebese.

Sampole ea lijo bakeng sa beke

Lijo tse fokotsang lipid li kenyelletsa lijo tse 5 ka letsatsi. Letsatsi le leng le le leng u hloka ho ja lijo tse fapaneng tse fapaneng. Hape etsa bonnete ba hore o latela tsohle tse hlokoang le tse hlokahalang. Ke ka tsela ena feela u tla khona ho fumana sephetho se phahameng.

1. Lijoa tsa pele li kenyelletsa oatmeal e phehiloeng (kamehla e le ka metsing) le khalase ea tee e tala.
2. Bakeng sa lijo tsa motšehare, o ka ja salate ea litholoana le ea melee (litholoana haeba li lakatsa, empa khalori e tlase), e boima ba ligrama tse 250.
3. Bakeng sa lijo tsa motšehare, ja porridge ea raese (200 g), pelepele e nang le meroho (100 g kakaretso) le lero la apole.
4. Bakeng sa monko o phirimileng oa hoseng, fana ka khetho ho lekhapetla le le leng le crouton ea bohobe.
5. Bakeng sa lijo tsa mantsiboea, pheha borsch ea meroho.

1. Hoseng, ja salate ea meroho ka oli ea mohloaare (ligrama tse 250) mme o noe tee e ntšo.
2. Ha u le lijong tsa motšehare, iphekole e le plum le grapefruit.
3. Bakeng sa lijo tsa motšehare, pheha fillet ea khoho le khapole ea buckwheat. Ho sebeletsa ha ea lokela ho ba boima ba ligrama tse fetang 200. Etsa hore perekisi e be ncha.
4. Bakeng sa lijo tse bobebe, ja litholoana tse omisitsoeng (250 g).
5. Bakeng sa lijo tsa mantsiboea, pheha litlhapi tse nang le mafura 'me u etse salate ea meroho. U hloka ho noa liminerale tse ntseng li le metsi.

1. Kamora ho tsoha, iphekole karolo ea ligrama tse 250 tsa chisi e se nang mafura 'me u noe linaoa tsa kofi tse se nang tsoekere.
2. Bakeng sa lijo tsa motšeare, ja 'mango le litholoana tse ling, noe tee e tala.
3. Bakeng sa lijo tsa motšehare, etsa sopho e tsoang feela ka meroho (karolo ea 300 g), 'me u iphe nako ea ho ja lilakane tse peli tsa bohobe ba rye.
4. Thapama, noa khalase ea metsi a nang le liminerale ntle le khase ebe u ja salate ea Greece.
5. Bakeng sa lijo tsa mantsiboea - nama ea khomo e phehiloeng le meroho e fuoeng. Sejana se felletseng ke ligrama tse 400. U ka noa metsi a liminerale.

1. Bakeng sa lijo tsa hoseng, lokisa karolo e tloaelehileng ea li-porridge tsa raese tse sootho, noang lero la mango.
2. Bakeng sa lijo tsa motšehare, itumelle litlatsetso tse 'maloa le lamunu e le' ngoe.
3. Bakeng sa lijo tsa motšehare, pheha borsch ea meroho, u noe senoelo sa tee e ntšo.
4. Har'a mpa ea mantsiboea - salate e nang le leoatle.
5. Bakeng sa lijo tsa mantsiboea - lero le oatmeal.

1. Bakeng sa lijo tsa hoseng, pheha makhapetla a matala 'me u noe tee e tala.
2. Ka lijo tsa motšehare, etsa lero la tlhaho ebe u ja li-tangerine tse 'maloa.
3. Bakeng sa lijo tsa mots'eare, borscht ea meroho hape, empa ka ho eketsoa ha nama e nyane e lomositsoeng, tee e ntšo.
4. Ho ja lijo tsa mantsiboea ho kenyelletsa salate ea litholoana le ea melee.
5. Lijo tsa mantsiboea - litlhapi tse nang le oli tse ngata tse halikiloeng, khalase ea metsi a nang le liminerale.

1. Bakeng sa lijo tsa hoseng, pheha mohope o phallang ka metsi (ligrama tse 200) ebe o noe kopi ea tee e tala.
2. Bakeng sa lijo tsa hoseng tsa bobeli, lokisa salate ea leoatle le lero lefe kapa lefe la tlhaho.
3. Bakeng sa lijo tsa mantsiboea, pheha sopho ea li-mushroom le tlhapi, u noe metsi a liminerale.
4. Ha bohareng ba tee, jala tee e tala, e tšela ka khaba ea mahe a linotsi. Ja apole e le 'ngoe (ka ho khetheha e tala).
5. Lijo tsa mantsiboea li kenyelletsa litapole tse phehiloeng le salate ea meroho, lero la tlhaho (ligrama tsohle tse 250 ka ngoe).

1. Bakeng sa lijo tsa hoseng, u tla hloka kofi le oatmeal hang-hang.
2. Bakeng sa lijo tsa hoseng tsa bobeli - tee e tala, lipakete tse 'maloa.
3. Bakeng sa lijo tsa motšehare, pheha sopho ea hop ea Russia ka likhoho, u noe metsi a nang le liminerale ntle le khase.
4. Bakeng sa lijo tsa mantsiboea, fana ka khetho ho kefir (dikahare tsa mafura tse phahameng 1.5%) le linate.
5. Bakeng sa lijo tsa mantsiboea, meroho ea simmer le lero la seno.

Batho ba bangata ba lumela hore boteng ba k'holeseterole maling ke ntho e sa thabiseng, e lebisang mathateng a ho nona haholo le nts'etsopele ea lefu la pelo. Ebile, cholesterol ke ntho e nchafatsoang 'meleng oa motho nakong ea lijo, e sebelisoang phepo e nepahetseng le ho boloka tšebetso ea lihormone tse ngata. Ka bongata, cholesterol e bohlokoa, empa ha e bokellana 'meleng ka bongata, ebe mathata a qala. Tharollo e 'ngoe ea bothata bona ke lijo tse fokotsang lipid.

Keketseho ea cholesterol ea mali ke eona e bonolo ka ho fetisisa - ke lijo tse se nang phepo le tse matlafatsang ho le leng le le leng. Lijo tse potlakileng, tse nang le likhalori tse ngata haholo, haholo li ama keketseho ea cholesterol ea mali. Litlamorao tsa lijo tse joalo ke tse sa rateheng haholo ebile li hlahella ka mokhoa oa ponahalo ea liponto tse eketsehileng, 'me joale ponahatso ea mafu a kang lefu la pelo le ischemia. Sehloohong sena, re tla fumana mokhoa oa ho theola sekhahla sa cholesterol maling le ho tlosa boima ba lik'hilograma tse eketsehileng, empa hajoale, fumana hore na kotsi ea k'holeseterole ke eng.

Lenane la Lihlahisoa

Lijo tse theolang lipid ke lijo tse khethehileng tse nang le lijo tse ka amang ts'ebetso ea ho theola cholesterol maling. Lijo tse joalo ha li na thuso eseng feela bakeng sa cholesterol e ngata le e phahameng, empa le bophelong ba letsatsi le letsatsi, haeba motho a e-na le takatso ea ho phela bophelo bo bolelele le bo phetseng hantle.

Lijo tse lumelloang tse fokotsang lipid li kenyelletsa:

• litholoana le monokotsoai, tse ka nooang tse ncha le tse phehiloeng,
• meroho e ka nooang e ncha le e besitsoeng kapa ka pan,
• litlhapi haholo-holo tse tsoang metsing a leoatle, a nang le mafura a fokolang,
• nama ea liphoofolo tse kang: mmutla, veal, katse, khoho,
• bohobe kapa raese ea boea,
• lijalo tsa legume
• oatmeal
• sonobolomo kapa oli ea mohloaare,
• meroho.

Lena ke lenane la mantlha la lihlahisoa tseo e leng karolo ea lijo tse fokotsang lipid. Bakeng sa lino-mapholi, o boetse o lokela ho ela hloko feela lino tse nchafatsoang, lino-mapholi tsa litholoana, metsi a nang le liminerale ntle le likhase, hammoho le tee le kofi ntle le tsoekere. Tšebeliso ea joala e thibetsoe haholo, empa ho feta hona karolong e latelang.

Lethathamo la Lihlahisoa tse thibetsoeng

Ha hoa nepahala ka kakaretso ho sebelisa lijo tse nang le mafura a mefuta e fapaneng ea tlholeho.Mafura ke lintho tse ka sehloohong tse nang le litlamorao tse mpe eseng feela ka popelong ea motho ea ka mpeng, empa le 'meleng kaofela. Ka hona, esita le lijong tsa motho ea phetseng hantle tse sa nonneng haholo le cholesterol e ngata ea mali, palo ea mafura a sebelisitsoeng e lokela ho ba e fokolang.

Lihlahisoa tse thibetsoeng tlasa lijo tse fokotsang lipid li kenyelletsa:

• nama ea liphoofolo tse kang likolobe, matata, likhantsi,
• lipompong: liswiti, chokolete, tsoekere, mahe a linotsi,
• Lihlahisoa tsa phofo, bohobe bo tšoeu le litšoantšiso tsa bona,
• Lihlahisoa tsa lebese tse sa rekisoang,
• Lijo tsa leoatleng: crabs, crayfish, shrimp,
• canning
• mayonnaise, ketchup le margarine,
• mahe le lihlahisoa tse felileng,
• ho tsuba nama.

Hape ho thibetsoe ho sebelisa metsi a bonojoana a benyang, lero la tlhaho eo e seng ea tlhaho, hammoho le joala ka mofuta ofe kapa ofe le ka tekanyo e fapaneng. Lihlahisoa tsena kaofela ha li qheleloe lenaneng la tse nang le thuso ka lebaka la tšusumetso e mpe seleng ea motho, hammoho le moetlong oa lijo le limeleng tsohle. Ka hona, ba lokela ho qheleloa ka thoko lijong, haeba u nka qeto ea ho etsa bophelo bo botle le ho fokotsa boima ba 'mele.

Nako ea lijo

Lijo tse fokotsang lipid li na le mokhoa o ikhethileng oa ho ja lijo, haholoholo, o lokela ho tseba hore na o hloka ho ja nako mang hore o fihlelle litholoana tse ntle.

1. Lijoa tsa hoseng ha ea tlameha ho ba ka mor'a 9 hoseng, 'me ho molemo ho ba le lijo tsa hoseng ka 8 hoseng. Nako ena e nepahetse ka monyetla oa ho tlosa k'holeseterole 'meleng. Oatmeal e sa tsoa etsoa ke eona tsela e molemohali ea ho sebetsana ka katleho le ts'ebetso ea ho tlosa cholesterol 'meleng.
2. Lijo tse latelang li pakeng tsa lihora tse 12,00 le 13.00. Bakeng sa lijo tsa motšehare, lijo tse ntle ka ho fetisisa tsa ho eketsa matla ke: sopho ea meroho, broths, lijo tsa proteni hammoho le meroho e mecha.
3. Pakeng tsa lijo tsa hoseng le tsa mots'eare ho pota lihora tse 11.00 ho lumelloa ho ja apole e le 'ngoe kapa litholoana tse ling. Boemo bo tšoanang bo tšoana le ho se jele paate pakeng tsa lijo tsa mots'eare le lijo tsa mantsiboea. Snack e lokela ho ba haufi le 16,00, hape o ka ja meroho kapa litholoana.
4. Lijo tsa mantsiboea ha lia lokela ho hlokahala pele ho lihora tse 19,00. E lokela ho ba le li-salads tse nang le oli ea meroho, e nang le fiber. Lijong tsa mantsiboea, ts'ebeliso ea kefir kapa mafura a tlase e boetse e lumelloa.
5. Ho ja ka mora 1900 ha ho khothaletsoe, hobane lijo tsohle tse jeoang ntle le tšenyo ea nako li tla beoa ka mokhoa oa likhalori tse feteletseng.

Ho sebetsa hantle lijong

Katleho ea mofuta ona oa lijo e bonoa kamora khoeli ea pele. Pele ho tsohle, boemo ba cholesterol maling bo ea fokotseha, joalo ka ha ho netefalitsoe ke ngaka kamora ho feta litlhahlobo. Kamora khoeli e le 'ngoe ea lijo tse joalo, u ka khona ho bona boima ba' mele ho tloha ho 2 ho isa ho 5 kg. Ntle le sena sohle, kamora beke ea ho ja lijo tse fokotsang beke, motho o tla ikutloa a le betere hape a le mafolofolo haholoanyane. Kamora likhoeli tse 'maloa, takatso ea ho tlatsa mpa e tla nyamela ka botlalo, e leng se tla kenyelletsa ho fokotseha ha boima ba' mele ka bongata bo boholo.

Bakeng sa ho fihlela sephetho se ntle ka ho fetisisa sa ho fokotsa boima ba 'mele, o hloka ho ela hloko tšebetso ea' mele le boemo ba bophelo bo mafolofolo. Hoa hlokahala ho lahla mokhoa o mobe oa ho tsuba, o fokotsang metabolism le ho tlosa chefo 'meleng.

Lijo tse fokotsang lipid ha se tlamo bophelong, empa haeba u na le mathata a boima bo feteletseng le cholesterol e ngata maling, joale ho molemo ho haha ​​lijo tsa hau ka lihlahisoa tse joalo le ho latela phepo e nepahetseng. Nako le nako, hoa hlokahala ho hlahloba boemo ba cholesterol le ho thibela kholo ea eona.

Joang ho ja ka mor'a lijo

Lijo tse theolang lipid tse fokolisang bonyane li na le likhoeli tse peli. Empa ha kamohelo ea lihlahisoa tse ka holimo e bonoa, litholoana tse ntle tsa ho qetela e tla ba tse ntle. Ho feta moo, sephetho se ke ke sa ama phokotseho ea boima ba 'mele feela, empa le boiketlong.Haholo-holo u ka hlokomela ntlafatso ea tšebetso ea pelo, tšebetso e eketsehang, keketseho e kholo ea maikutlo. Ho ba sieo ha ho koalaha ka sekepeng ho tla lebisa phallo ea mali e ntlafalitsoeng, ho bolelang hore takatso ea motho ea boroko le ho robala li tla ntlafala. Empa haeba, kamora likhoeli tse peli tsa ho latela lijo tse joalo, motho a khutlela lijong tse fetileng, litholoana tsohle tse fumanoeng li tla felisoa.

Ho bohlokoa ho motho ea nang le mathata a pelo eseng feela ho theola cholesterol ea mali, empa hape le ho ja feela lijo tse matlafalitsoeng tse hlokahalang bakeng sa ts'ebetso le phepelo ea litho tse ngata. Empa sena ha se bolele ho hang hore esita le ka mor'a phepelo ea lijo, ho latela kalafo e ntlafalitsoeng ho lokela ho tsoelapele. Ka nako e 'ngoe u ka khona ho ja selae kapa ho inkela nama e halikiloeng. Empa ho bohlokoa ho lekola palo le khafetsa tsa mathata a joalo a lijo, hobane butle butle li ka fetoha ho nona ho feta tekano.

Kamora ho ja lijo tse fokotsang lipid, lijo tsa motho li kanna tsa ba le litekanyetso tse latelang:

• 15-20% ke lihlahisoa tse tsoang lenaneng la lintho tse thibetsoeng
• 80-85% - lihlahisoa tse tsoang lenaneng la tse lumelletsoeng.

Ke ka tsela ena feela moo ho ka bang le katleho e ntle, e bonts'itsoeng ha ho se na keketseho ea k'holeseterole ea mali le ho qalisoa ha lenaneo la "boima ba". Ka hona, ho ja ha se feela lebaka la bohlokoa la ho theola boima ba 'mele, empa hape ho ntlafatsa bophelo bo botle le ho matlafatsa sesole sa' mele. Ha nako e telele lijo tsa hypolipidemic li etsahala, ho ka lebelloa sephetho se setle qetellong. Mabapi le nako ea lijo, mona u ke ke ua etsa ntle le maikutlo a setsebi sa ho ja.

Lijo tse theolang lipid ke lijo tse etselitsoeng ho theola cholesterol ea mali, 'me ka lebaka leo, li fokotsa boima ba' mele. Lijo tsena li phetse hantle, ka hona, li felisa tlala. Ho fapana le hoo, o hloka ho ja bonyane makhetlo a 5 ka letsatsi, ntle le lijo tse nang le cholesterol e ngata, lik'habohaedreite tse bonolo le mafura a liphoofolo (eseng ka botlalo) lijong.

Melao ya motheo

Mohloli oa lijo ke ho fokotsa palo ea likotsi ka nako e itseng. Ha ua tšoanela ho tšepa liphetho tse potlakileng, hobane sepheo ha se ho fokotsa boima ba 'mele, ke hore, ho ntlafatsa bophelo bo botle. Sena se tla nka bonyane likhoeli tse 3-4. Nakong ena, bophelo bo botle ka kakaretso bo tla ntlafala haholo, 'me ka lebaka leo, ho tla nka 5-8 kg.

Leha ho le joalo, u tlameha ho ja. Ho shebiloe haholo-holo lijo-thollo, lijo-thollo, litholoana, meroho, bohobe ba rye le linaoa.
Ha ho hlokahale ho hana nama ka botlalo. Ho molemo ho nkela nama ea mafura ka nama ea khomo kapa khoho ntle le letlalo. Mafura a tsoang likoto a hloka ho felisoa.

Hoa tšoana le ka oli. Ho hana mafura ka botlalo ho tletse litholoana, ka hona, oli ea meroho e lokela ho ba teng lijong.

Melao ea mantlha ha e fapane hole le lijo tse ling. Ha e le hantle, ke phepo e nepahetseng e nepahetseng, empa ka lithibelo tse eketsehileng tsa lijo tse nang le k'holeseterole e ngata (mafura, likhahla tsa lehe, li-yolks tsa lehe, lihlahisoa tsa lebese, chisi, mafura, lisosa tse tsubelletsoeng le tse ling).

Melao ea lijo

1. Bonyane lijo tse 5 ka letsatsi ka likarolo tse nyane (e 200-250 gr).
2. Lijo tsa ho qetela tse 3 pele u robala.
3. Mafura, meroho, batter le bohobe ha lia lokela ho behelloa ka thoko, 'me ho khethoa ho lokela ho fuoa lijana tse phehiloeng, tse tsamaisoang le tse phehiloeng.
4. Palo e nepahetseng ea likhalori ke 1200-1300 kcal ka letsatsi.
5. Meroho e lokela ho ba bonyane lilithara tse 1.5-2 ka letsatsi.
6. Tsoekere e lakatseha ho nkela mahe a linotsi.
7. Fokotsa tšebeliso ea letsoai.
8. Ha u ja mahe, khetha protheine feela.
9. Ho haella ha protheine ea liphoofolo ho ka felisoa ka meroho.
10. Fokotsa bohobe, empa u se ke ua bo qhelela ka thoko, ho ka ba bonolo hore u tlobe maobane

Lekhetlo la pele (lijo tse telele, le maemong a mang bophelo bohle), ho etsa hore ho be bonolo ho khetha lihlahisoa tse nepahetseng, o ka sebelisa tafole.

Lijo tsa pelo

Melao le melao-motheo ea mantlha e tšoana le ea lijo tse fokotsang lipid tse fapaneng, ka phapang e itseng:

• Letsoai le tlameha ho bolokoa hanyane.
• Metsi le ona a lokela ho lekanyetsoa ka lilithara tse 1,2 ka letsatsi.
• Litapole tse lumelletsoeng, mahe a linotsi, lihlahisoa tsa lebese.
• Lijana tse nokiloeng ka linoko, linoko, linoko, souerkraut li thibetsoe.

Hyperlipidemic lijo tse tlase tsa carb

Lijo tsena, ntle le ho rarolla mathata a bophelo bo botle, li u thusa ho theola boima ba 'mele hantle.

Ntle le melao-motheo ea phepo e tloaelehileng, o lokela ho:

1. Limelo ho 1000-1200 kcal ka letsatsi.
2. Ho nooa bonyane lilithara tse 2,5 tsa metsi a hloekileng ka letsatsi, ha u ntse u nooa metsi ka lijo ha hoa lumelloa, khefu e fokolang pele le ka mor'a lijo ke metsotso e 30-60.
3. Fana ka khetho ea meroho e nang le khalori e tlase: hop, likomkomere, tamati.
4. Se ke oa ja pasta, litapole, libanana, morara le litholoana tse ling tse monate, hammoho le monokotsoai.

Lijo life kapa life tse ka holimo li lumelloa ke litsebi tsa phepo 'me li kene maemong a bongaka. Ka lebaka la lethathamo le pharaletseng la lijo tse lumelloang, u ka ja tse fapaneng. Ntho ea bohlokoa ke hore ha ho na maikutlo a tlala, kaha e thibetsoe ho bolaoa ke tlala. U ka khomarela phepo ea hau bophelo bohle ba hau, u e fetolela boemong ba mokhoa oa bophelo, ha u ntse u theola boima ba 'mele le ho ntlafatsa bophelo bo botle. Leha ho le joalo, li-contraindication le litla-morao tse ling le tsona li teng.