U ka fokotsa cholesterol ea LDL joang - ho qala kae?

wikiHow e sebetsa ka molao-motheo oa wiki, ho bolelang hore lingoloa tsa rona tse ngata li ngotsoe ke bangoli ba 'maloa. Ha a etsa sengoloa sena, batho ba 10 (a) ba ile ba sebetsa ho e hlophiseng le ho e ntlafatsa, ho kenyeletsoa ba sa tsebe.

Palo ea mehloli e sebelisitsoeng sengoloa sena ke 18. U tla fumana lethathamo la tsona qetellong ea leqephe.

Cholesterol, e leng ntho e sebelisang waxy, e ka thibela methapo ea kutlo mme ea thatafatsa hore mali a kene ka pelong, ka hona ho bohlokoa ho tseba ho theola LDL (cholesterol e mpe). Ka lehlohonolo, ho theola maemo a LDL ho bonolo haholo ho feta ho phahamisa maemo a HDL. Tsela ea ho e etsa ke ena!

Phokotso ea Cholesterol: Mohato oa # 1 - Ho fokotsa boima ba 'mele ka tsela e leka-lekaneng

Re tiisa hore ho fokotsa boima ba 'mele ho lokela ho ba bonolo. Sena se lokela ho etsoa se phetseng hantle (!) ka tsela e tloaelehileng. Ka ho buisana le mofani oa litsebeletso tsa bophelo bo botle. Kajeno o ka kopana le batho ba bangata bao hoo e ka bang sepheo sa bona sa mantlha sa bophelo ke ho fokotsa hdl ea cholesterol! Lebaka la sena ke papatso e mabifi ea lithethefatsi, hangata e le ho fetelletsa. Ke ka lebaka leo balekane ba bang ba feteletseng ba bile ba sa kenyelletse lijo tse phetseng hantle haholo lijong.

Boima ba 'mele bo lokela ho shebelloa. Lingaka tsa maDutch, motheong oa phuputso ea lilemo tse mashome a mabeli, li ile tsa fihlela qeto ea hore keketseho e 'ngoe le e' ngoe ea boima ka halofo ea kilogramu e kenyelletsa keketso ea cholesterol ke likarolo tse peli. Taba ea bohlokoa ke hore ha boima ba 'mele bo eketseha, k'holeseterole e eketsehileng e hlahisa' mele. Sena sea utloahala, ka hona, re hlophisitsoe ka tlhaho. Ka hona, haeba ha o na boima ba 'mele feela, empa hape ha o chese haholo, o hloka ho theola boima ba' mele e le hore ho fokotsehe ho tloaelehileng hoa cholesterol ea LDL, ntle le ho senya bophelo ka kakaretso.

Mokhoa oa ho theola cholesterol ea LDL - litlhahiso tse sebetsang:

• Che ho mafura!

Lijong tsa hau tsa letsatsi le letsatsi, fokotsa haholo lijo tse mafura (ka nakoana KHOTSO lijo tse halikiloeng!)

• Sebelisa oli ea meroho khafetsa (haholo-holo oli ea mohloaare).

Lihlahisoa tsena ha li na cholesterol e kotsi. Sena se ka bonoa tafoleng e arohaneng (ea oli) webosaeteng ea rona le maikutlo ho eona.

• Se ke oa ja mahe a mangata.

Sena ha se bolele hore o hloka ho ba tlohela ka botlalo. Sebelisa protheine feela ha o pheha. Kaha motsoako o ka sehloohong oa cholesterol mahe o bonoa ka mothong.

• E le hore u fokotse k'holeseterole - itšetleha ka linaoa.
• Leka ho ja litholoana tse ling.

Ke limpho tsena tsa tlhaho tse nang le cholesterol e tlase - li-pectins.

• Etsa bonnete ba ho kenyelletsa oatmeal lijong tsa hau

(kapa li-buns tsa oat).

• Ka meeli e loketseng ja nama ea khomo, veal.
• E-ja konofolo ho feta (bonyane li-clove tse 2 ka letsatsi).
• Ho tsoa mefuteng ea lihlahisoa tsa lebese bonyane ka nakoana emisa khetho - lebeseng la skim.

Ho ikoetlisa ho tla thusa ho fokotsa cholesterol.

Mohato o latelang ke ho ikoetlisa. U ka leka ho fumana litlhare tsa batho tse futsitseng cholesterol e tlase, li-statins, jj. Empa ha motho a phela a lutse haholo bophelo bo botle, joale sena ha se na thuso. Tsoelo-pele e ntle ebile ea khahlisa. Empa kajeno, palo e kholo ea batho e sebetsa liofising, ba lutse ka har'a likhomphutha. Ha ba khutlela hae, ba lula hape lik'homphieutheng kapa ba robala holim'a sofa e ntle. Ka hona, o ka fokotsa butle, empa ha e le hantle - o "senya" mmele.

Boikoetliso bo nepahetseng (esita le boikoetliso ba mantlha hoseng) - bo senya cholesterol blockade hantle. Eseng feela ho phahamisa boemo ba cholesterol e ntle ea HDL, empa hape le ka ho fokotsa liperesente tsa tse mpe, i.e. LDL Meroalo e matla e thusa 'mele ea rona ho tlosa mafura, "ho a rarolla" kamora ho ja. Haeba mafura a ke ke a "lula" maling ka nako e telele, menyetla ea hore e ke ke ea "khomarela" maboteng a methapo ea methapo e tla fokotseha haholo.

Joalokaha bo-ramahlale ba tsoang Univesithing ea Brown ba hlokometse, batho ba ikoetlisang hoseng ba hloekisa 'mele ea bona ka 75% ka potlako ho feta ba iphehlang ka matla hoseng, ka kopi ea kofi le koae.

Phokotso ea cholesterol ea LDL - malebela a sebetsang:

• (e khothalelitsoe ke: bakeng sa bacha ba ka tlase ho lilemo tse 45) Haeba uena (!) u phetse hantle, kenya kemiso ea hau matha hoseng. U hloka ho qala khoebo ena ka mekhahlelo, i.e. ho tloha tšimolohong, hangata ho fapana le ho tsamaea ka maoto. “Co Launch” ha e na thuso ho tsamaea sebaka se selelele sa maeto a malelele, qala hanyane - ho tloha moleng o le mong lebaleng (ha ho feteng 0,4 km).
• (e hlokahala: bakeng sa batho ba fetang lilemo tse 45) Haeba u sa khone ho matha, ikoetlise letsatsi le letsatsi (!) oa tsamaea a le lilemong tse ncha (bonyane ka sebaka sa lik'hilomithara tse 3).
• Boikoetliso ba hoseng (e hlokahala:bakeng sa lilemo tsohle!). Ho bohlokoa hape ho tloha qalong - eseng ho e fetelletsa. Qalong, etsa palo e fokolang ea ho pheta-pheta, feela ka tatellano e nepahetseng: futhumatsa molala - futhumatsa menoana, futhumatsa matsoho - futhumatsa maoto, jj. Ka mantsoe a mang, ho latela "holimo - tlase".
• Joalo ka mosebetsi oa "ho lula fatše", le nakong ea boikhathollo ka pel'a khomphutha nka “nako ea ho tsoa” metsotso e 10 - hora e 'ngoe le e' ngoe. Leka ho tsamaea kae kae kapa ho futhumatsa.

Ka mohlala, ena:

• Taba ea pele, u kobe molala (bonyane "lilithara tse 7" ka ho le letšehali "," holimo le tlase ", lipotoloho tse 7 bosiu, 7 -
• butle-butle o hloella menoaneng, 'me (ka "ho oela mahala") o theole litheole tlase (mme ka makhetlo a 15-20).
• kamora moo, ha o ntse o inhaling - phahamisa matsoho a hau, ha o ntse o phefumoloha - lula fatše, o phahamisitse matsoho a hau ka pel'a hau (makhetlo a 3),
• ho ea pele, ho tsamaea sebakeng - eseng ho feta motsotso.

Re khetha eng: ho tsuba koae kapa cholesterol?

Joalokaha Mark Twain a ne a rata ho soasoa: "Ha ho na letho le bonolo ho feta ho tlohela ho tsuba ... Ka bonna, ke entse sena ka makhetlo a 33!" Mohopolo o ka sehloohong oa sengoloa sena ke ho fokotsa cholesterol, eseng ho lahla mekhoa e mebe. Re ke ke ra u tšosa ka litlamorao (ka mokhoa oa ho bonts'a setšoantšo sa mapheo a motho ea tsubang kapa lintho tse ling tse mpe), re tla fana ka mokhoa o mong.

Mokhoa o mong o sa utloiseng bohloko oa ho tsuba ...

Bakeng sa libapali ho "phahamisa", ka tsela ea tšoantšetso, koae ke sesebelisoa se sebetsang sa ho tsepamisa maikutlo (ho nahanoa hamolemo) kapa boikhathollo. Kahoo, o ka phomola ntle le ho lematsa bophelo bo botle. Sebakeng sa ho tsuba, leka feela ho mamela 'mino o monate, o khutsitseng. Joalokaha bo-ramahlale ba tsoang USA ba pakile: lipina tse khethehileng tsa phomolo li thusa ho fokotsa cholesterol ea LDL haholo! Haholo-holo hammoho le phepo e nepahetseng le boikoetliso bo itekanetseng ba mmele (joalo ka ha re ngotse ka holimo).

Ho netefalitsoe: lipina tse khethehileng tsa phomolo li thusa ho fokotsa cholesterol!

U ka fokotsa cholesterol joang ntle le lithethefatsi?

K'holeseterole ea mali e ka har'a mofuta oa lipid le protheine, e leng lipoprotein. Ho ipapisitsoe le mofuta oa k'holeseterole e rarahaneng ho cholesterol e felletseng, e khethiloeng ke tlhahlobo ea mali, lipoprotein tse phahameng ("good" cholesterol) le boima bo tlase ba "molepo" li qheletsoe ka thoko. Ka karolelano ea lipoprotein tse ntle le tse mpe li bitsoa mokokotlo oa atherogenic, ho li bala ho latela foromo: phapang pakeng tsa cholesterol e felletseng le e phahameng ea boima e arotsoe ke letšoao la lipoprotein e tlase ea boima ba limolek'hule. Tekanyo e nepahetseng ke 3 kapa ka tlase. Ka tšebelisano ea 5, li bonts'a kotsi e kholo kapa nts'etsopele ea atherosulinosis e se e qalile.
Tloaelo ea ho theola k'holeseterole ka meriana e bontšitse hore ha u nka ntho e le 'ngoe e sebetsang - li-statins - palo ea cholesterol e fokotsehile,' me ka bobeli e "ntle" (ka 30%) le "mpe" (ka 50%), e amang 'mele hampe. Ts'ebetsong ea pharmacological, lihlopha tse peli tsa lithethefatsi li sebelisoa bakeng sa kalafo - li-fibrate le li-statins. Li-figrate li nkoa li sebetsa hantle hammoho le li-statins.

Ho sebelisa lithethefatsi ho laetsoe sehlopha sa bakuli se hlalosoang ka tieo: ka ho otloa ke pelo, ho otloa ke lefu la sethoathoa, coralary syndrome kapa nalane ea ts'ebetso ea pelo, hammoho le kotsi ea lefutso ea ho ba le mafu a amanang le cholesterol e phahameng. Nako ea kalafo e telele, 'me ka likotsi tse tlase, ts'ebeliso ea meriana e amang ka kotloloho mohopolo oa lipoprotein e nkoa e sa nepahala.
Ho fokotsa cholesterol ea mali, li-acid acid, nicotinic acid, inhibitors ea cholesterol le lithethefatsi tse ling le tsona li sebelisoa. Hona joale, ho khothalletsoa mekhoa ea phekolo eo eseng ea lithethefatsi ho theola cholesterol ho isa tekanyong e itseng.

Ho ikoetlisa ho laola k'holeseterole

Setšoantšo: Jacob Lund / Shutterstock.com

Ntlha ena e ama batho bohle ba nang le cholesterol e phahameng ea mali, empa haholo-holo bakeng sa ba phelang bophelo ba ho lula fatše, ho kopanya mosebetsi oa ho lula le ho ikoetlisa ka linako tse tlase phomolong. Hypodynamia ke e 'ngoe ea lisosa tse ka sehloohong tsa ho nona haholo, e leng se eketsang menyetla ea hore cholesterol e phahame.

Ts'ebetso efe kapa efe ea 'mele - ho tsamaea, ho matha, ho sesa, lipapali, boikoetliso ba' mele - e kenya ts'ebetsong metabolism 'meleng mme e thusa ho tlosa stasis ea bile ka har'a pampitšana ea biliary, e thusang ho ikemela ka mokhoa o ikemetseng oa k'holeseterole e feteletseng.
Ho tsamaea le ho matha ho khothalletsoa ka ho khetheha: lipapali tsena, ho latela lithuto, li thusa haholo ho boloka tsamaiso ea potoloho e le hantle mme e hlakola mali a cholesterol e ngata.

Mekhoa e mebe le bophelo bo botle ka kakaretso

Ho na le khokahano e boletsoeng pakeng tsa boima bo phahameng haholo le cholesterol e phahameng ea mali. Ho fokotsa boima ba 'mele ho thusa k'holeseterole e tlaase. Haeba ho fumana lenane le tloaelehileng la boima ba 'mele bo tsamaisanang le dika tsa botona le botšehali le maemo a hola ha ho khonehe ka lijo le ho ikoetlisa, ho hlokahala tlhahlobo e ikhethang ea litsebi.

Ho tsuba koae ha se tloaelo e mpe feela. Ho ja hangata hoa nicotine, mosi oa koae le kankere ea mali ho ama mmele oohle, ho kenyelletsa le ho eketsa menyetla ea ho ba le atherosclerosis: ho theoha butle-butle ha metabolism ho lebisa ho bokelleng k'holeseterole le ho fokotseha ha tekanyo ea ho tlosoa hoa eona tsamaisong ea potoloho ea mali.
Joala ke ntho e nang le tšusumetso e mpe bophelong. Ho na le khopolo e sa netefatsoang ho latela hore tšebeliso e matla ea lino tse tahang (eseng tse fetang 200 ml ea veine e omileng ka letsatsi) e ka ama ts'ebetso ea ho theola cholesterol. Maikutlo a sa ts'oaneleheng ka taba ena ha a so ka a hlahisoa ka lebaka la khaello ea lithuto tse kholo, empa tšenyo e bakoang ke ho nooa ha letsatsi le letsatsi le litekanyetso tse joalo tsa joala e feta melemo e ka bang teng.

Mekhoa e mebe ea ho ja le eona e ama cholesterol ea mali. Bokhoba ba lijo tsa indasteri le tsoekere e ngata lijong le linoaneng le tsona ke sesosa se seng se tlatsetsang ho bopeng li-cholesterol plaque le nts'etsopele ea atherosclerosis. Ho qheleloa ka thoko lijong tsa lijo tse nang le mafura a haedrojene (margarine, lijo tse nang le mafura a lebese, lihlahisoa tse ngata tsa confectionery, lijo tse fumanehang habonolo, lijo tse potlakileng, lijo tse halikiloeng, joalo-joalo) li thusa ho fokotsa cholesterol ea mali ka ho theola ts'ebetso ea li-lipoprotein tse tlase tsa boima ba 'mele sehlopheng sena. . Ho fokotsa tšebeliso ea tsoekere ka mofuta ofe kapa ofe (lino-mapholi, lijana, liswisi, joalo-joalo) e netefatsa ho fokotseha hoa index ea glycemic ea mali mme e kenya letsoho tlhahiso ea "cholesterol" e ntle e tlase.
Kahoo, bophelo bo botle, ho ikoetlisa le ho tlohela mekhoa e mebe ho thusa ho theola cholesterol ntle le lithethefatsi.

Maloetse, maemo le meriana e eketsang cholesterol

'Meleng, cholesterol e ka boela ea ipokella ka lebaka la ho ba teng ha mafu kapa ha u sebelisa meriana e itseng. Lenon, sebete, lefu la pancreatic, mofuta oa 1 le lefu la tsoekere la 2, khatello ea maikutlo, hypothyroidism li lebisa ho eketseha ha cholesterol.
Ho eketseha ha cholesterol le hona e ka ba litla-morao tsa meriana e itseng. Hangata litla-morao tsena li etsahala ka lithupelo tse telele tsa li-immunosuppressants, lithethefatsi tsa lihormone tsa basali, lithibela-pelehi tsa molomo tsa basali. Ka kalafo ea nako e telele le meriana ea lihlopha tsena, ho hlokahala tlhahlobo ea cholesterol khafetsa.

Maemo a mmele moo ho nang le keketseho ea tlhaho ea khoholeho ea cholesterol ntle le litlamorao tse mpe o kenyelletsa nako ea kemolo. Liphetoho maemong a lihormone nakong ea kemolo li thusa ho eketsa tlhahiso ea lipoprotein, 'me tlhahlobo ea mali e ka bonts'a k'holeseterole e batlang e imenne habeli. Ona ke tloaelo ea 'mele e thusang nts'etsopele ea lesea le ho boloka bophelo bo botle ba' m'a. Ntle le maemo a kotsi a tšoaetsanoang (mafu a mosali oa moimana, li-pathologies, dysfunctions, a ka eketsehang ka lipilisi tse ngata tsa lipoprotein), boemo bona ha bo hloke tokiso le ho kenella ha lingaka, cholesterol ha e utloise 'mele kotsi' me matšoao a eona a khutlela ho tloaelehileng kamora ho pepa.

Cholesterol e Phahameng: Melao-motheo ea Lijo

Phepo e nepahetseng ke e 'ngoe ea mekhoa e meholo eo e seng lithethefatsi ea ho theola cholesterol. Leha ho le joalo, pele u botsa hore na ke lijo life tse nang le cholesterol e tlase maling, hoa hlokahala ho fumana hore na ke mefuta efe ea lijo le lino tse kenyang keketseho ea tsona: ho ke ke ha khoneha ho fihlela phello e ntle ka ho ja lijo tse “chesang cholesterol” hammoho le lijo tse se nang phepo.

Foto: Foxys Forest Manufacture / Shutterstock.com

Ntho ea bohlokoa e amang kholo ea k'holeseterole ke mafura, ka hona, phepo ea lefu lena e thehiloe pholisong e kholo ea lijo tse nang le ntho ena. Hoa hlokahala ho fokotsa kapa ho se khetholle lijo tsa ka mehla tsa lijo tsa letsatsi le letsatsi tse kang:

• nama le likhoho tsa mefuta e mafura,
• lisosa tse mafura a mangata (ho kenyeletsoa mayonnaise le liaparo tsa salad tse thehiloeng ho eona),
• nama e matla, li-broths tsa tlhapi le sopho,
• lipitsa, liswiti, confectionery, tsokolate,
• offal ea mofuta ofe kapa ofe,
• lihlahisoa tsa lebese le lebese, ho kenyelletsa botoro, tse mafura a mangata (tse fetang 5%).

Tee e matla, kofi, cocoa le lino tse tsoekere le tsona ha li khothalletsoe.
Lihlahisoa tse nang le mafura a khathollang le a haedrojene li arotsoe ka mokhoa o fapaneng: lintho tsena ka nako e le ngoe li eketsa boemo ba cholesterol e tlase le ho fokotsa palo ea "hantle", boima bo phahameng ba limolek'hule.
O lokela ho ja khafetsa, ka botlalo, o fana ka khetho ea ho ts'ebetso ea lihlahisoa ka bonolo: ho pheha, ho baka, ho liha, ho fofa kapa ho grill, ho fokotsa ho ruruha le tšebeliso ea oli kapa mafura. Motšehare, ho jeoe lijo tse tharo tse ka sehloohong (lijo tsa hoseng, lijo tsa motšeare, lijo tsa mantsiboea) le lijo tse ling tse peli kapa tse ling tsa mots'eare (lijo tsa mots'eare, lijo tsa mots'eare).
Mokhoa oa ho noha o bohlokoa hape: bakeng sa letsatsi u hloka ho noa lilithara tse peli (likhalase tse 8) tsa metsi, ka mokhoa o khethehileng metsi a hloekileng, tee ea limela, likhomphutha, lino tse tahang, lino tse ncha tse sa tsoakoang.

Lijo tse phehiloeng le lijo tse fokotsang cholesterol

Lihlahisoa tseo e leng li-cholesterol tsa tlhaho li sebelisoa ho fokotsa bongata ba "bobe" le ho eketsa "cholesterol" e ntle ka sebopeho sa eona se hloekileng phepong, hammoho le ka mofuta oa li-tincture, li-decoctions, tei ka meriana e meng.'Me ka mokhoa oo le ka mokhoa o mong oa ts'ebeliso, ho bohlokoa ho hopola ho ba teng ha litlolo: mohlala, li-clove tse 2-3 tsa konofolo e tala (e le tharollo ea setso, konofolo e khethiloeng e tšeloa ka oli ea mohloaare kapa joala' me e sebelisoa e le sopho bakeng sa lijana le tincture, e sebelisitsoeng e tlohelang) thusa hantle eseng feela k'holeseterole e tlase, empa hape u matlafatse marako a methapo ea mali. Mokhoa ona, leha ho le joalo, ha o khothalletsoe batho ba nang le mafu a tšilo ea lijo. Ka hona, pele u qala kalafo e joalo ea phepo e nepahetseng, ho bohlokoa ho ela hloko li-contraindication tse ka etsahalang, ho hanana le maemo le litšobotsi tsa motho ka mong.

• Fistosterols ho theola cholesterol

Lintho tsa bohlokoa haholo bakeng sa ho lokisa cholesterol ke li-styrenes tsa limela (phytosterols): li thusa ho eketsa lipoprotein tse phahameng, ha li ntse li theola cholesterol e tlase. Li-phytosterols ke karolo ea li-supplements tsa phepo e nepahetseng, empa ka lijo li ka se fumanehe ka mokhoa o tlase.

Avocado e nkuoa e le e 'ngoe ea tse tsebahalang haholo har'a lihlahisoa tse nang le semela sa semela: ho latela liphetho, ho kenyelletsoa letsatsi le leng le le leng lethathamong la halofo ea ngoana ka matsatsi a 30 (ho latela melao ea phepo e nepahetseng) ho thusa ho fokotsa cholesterol ka 8%, ha lipoprotein tse phahameng li eketseha ka 13% . Lijo tse nang le mafura a fokolang ka nako e tšoanang li fana ka phokotso ea 5%.

Katleho ea tšebeliso ea lihlahisoa tse fapaneng bakeng sa tokiso ea cholesterol e ipapisitse le palo ea lijalo tsa semela ka sebopeho se seng le se seng. U tlameha ho tseba hore lihlahisoa tse tšoanang tse ka sejelong ka mor'a ts'ebetso ea indasteri li fapana ka sebopeho le lintho tse ka bang hantle le tse kotsi. Mohlala, ho baloa ha palo ea li-phytosterols ka oli ea mohloaare ho fanoa bakeng sa oli e hatisitsoeng ka mokhoa o batang, 'me phello e tšoanang ha ea lokela ho lebelloa ha e e nkela likhetho tse theko e tlase kapa tse ntlafalitsoeng.

Lihlahisoa tse nang le phytosterols hape li kenyelletsa linate tsa phaene, oli ea folaxe le lipeo (le motsoako oa tsona, urbec), lialmonde, oli ea mohloaare e hatisitsoeng ka mokhoa o batang le avocado e seng e boletsoe.

Ka sebopeho sa eona se hloekileng kapa ka ho toba ka tlhapi, oli ea litlhapi e na le thuso haholo bakeng sa cholesterol e phahameng, kaha e amana le li-statins tsa tlhaho. Omega-3 fatty acid e na le boikarabello ba ho laola maemo a lipid mme e fetola tekanyo ea lipoprotein tse phahameng le tse tlase.
Litaba tse phahameng ka ho fetisisa tsa acid tse mafura mabapi le bokhoni bo tlase ba ho bokella li-mercury li bonoa mefuta e hlaha ea salmon le sardine. Hoa hlokahala ho hopola melao ea ts'ebetso ea tlhapi e futhumatsang litlhapi: nakong ea ho halala, asiti e mafura a mangata e felisitsoe, ka hona ho bohlokoa ho sebelisa lihlapi tse phehiloeng, tse halikiloeng, tse halikiloeng kapa tse fuoeng.

• Matla a fiber ho cholesterol

Boithuto bo paka hore haeba u qala letsatsi le leng le le leng ka oatmeal (eseng ho pheha hanghang), joale ka nako ea khoeli feela boemo ba lipoprotein bo fokotseha ka 5%. Tšusumetso e ts'oanang e bonoa ha palo e kholo ea lijo-thollo tse ling, bohobe bo bongata ba lijo-thollo, li-legumes (haholo-holo lens le linaoa), peo ea folaxe le ligate tsa oat li kenyelletsoa lethathamong.
Lijo tse nang le mafura a mangata li thusa ho laola k'holeseterole: likhoeli tse peli tsa ho ja lijo tse 100 g ka letsatsi li kenya letsoho ho fokotseha hoa lipoprotein ka 14%, hape ho thusa ho fokotsa boima ba 'mele le ho ntlafatsa tshilo ea mmele.
Lekala le ka tsoakoa le lijo-thollo bakeng sa lijo-thollo tse phehiloeng, le ekeletsoa kefir, yogurt, hape le nkela bohobe bo tloaelehileng le li-cookie ka mefuta e fapaneng ea li-oat.
E 'ngoe ea lijo tse tloaelehileng le tse nang le fiber tse ngata tse fumanehang ho likarolo tsohle tsa baahi ke k'habeche e tšoeu. Bakeng sa kalafo, ho kgothaletswa ho kenyelletsa lethathamong ho tloha 100 g ea bocha, bo-stewed, bo phehiloeng kapa sauerkraut ka letsatsi.

• Li-polyphenols a Berries le Fruits

Setšoantšo: Marian Weyo / Shutterstock.com

Khalemelo ea lipalo tsa lipoprotein tse akaretsang li ka fumaneha ka ho eketsa tlhahiso ea likhomphutha tsa boima ba limolek'hule tse ngata. Li-polyphenols - lintho tse susumetsang tlhahiso ea lipoprotein tse phahameng haholo - li fumanoa ka oli ea mohloaare, hammoho le litholoana tsa mmala o mofubelu le oa boputsoa: li-blueberries, lingonberries, kharenate, morara o lefifi, cranberries, fragole, fragole, chokeberries. Li-150 g tsa litholoana kapa puree ea litholoana ka letsatsi bakeng sa matsatsi a 60 li kenya letsoho keketseho ea palo ea "cholesterol" e ntle ka tekanyo ea 5%, le monokotšoai oa cranberry o nang le bophahamo bo lekanang - ka 10%.

Li-jusi le litapole tse khotliloeng li ka jella eseng feela ka foromo e hloekileng, empa le ho lokisa motsoako oa melee, kopanya le lijo tse tsoekere (chisi e nang le mafura a tlase, yoghur), li etse li-nectars tse tsoakaneng le lino tse tahang.
Ka monokotsoai oa morara, ebola e teteaneng le lipeo li nkoa e le tsona tsa bohlokoa ka ho fetisisa, li ka jeoa le kahare. Ka nako e ts'oanang, melemo ea veine ea morara ho fokotsa k'holeseterole e ntse e eketseha: boleng ba lintho tse sebetsang ha ho sebetsoa lero ho seno se tahang se ea fokotseha, 'me palo ea litlamorao tse etsahalang e ea eketseha.

• Garlic e thusa k'holeseterole e tlaase: mokhoa oa ho e sebelisa

Li-clove tsa konofolo tse sa tsoa khuoa li na le palo e phahameng haholo ea tlhaho ea tlhaho. Ka ho kenyelletsoa ha letsatsi le letsatsi ha ho etsoa li-clove tse 2-3 ka har'a menyu, ho bonahala tšusumetso e ntle.
Garlic e tlameha ho jeoa ntle le ho pheha. E ka ekeletsoa lijana tse lokiselitsoeng (meroho e halikiloeng, salate, sopho) ka sebopeho se sithabetseng, tsitlallela oli ea mohloaare mme o sebelisa konofolo joalo ka setlolo sa salate (1 thispone ka letsatsi). Ho fihlella phello, ho hlokahala nako e telele le khafetsa khalase, e sa khothalletsoang batho ba nang le mafu a mala le mala.

• Magnesium ea Cholesterol e Phahameng

Cholesterol maling e kotsi eseng feela ka ho bokellana, empa hape le bokhoni ba ho "khomarela" marakong a methapo le ho theha li-cholesterol plaque. Ka tloaelo, ho isa tekanyong e itseng ea k'holeseterole, lisele tse lebileng maboteng a methapo ea mali li khona ho leleka lipoprotein. K'holeseterole e tlaase haholo e potoloha maling ka bolokolohi e na le bokhoni ba ho qhaloa 'meleng.

Empa ka ho fokotseha ha boholo ba magnesium lithong, bokhoni bona bo fokotseha, 'me li-triglycerides li lula ka bolokolohi marakong a methapo ea methapo. Ts'ebeliso ea lijo tse nang le bongata bo phahameng ba magnesium e thusa ho thibela atherosulinosis le ho tlosa "cholesterol" e mpe "marakong a tsamaiso ea potoloho.
White hop e na le magnesium, haholo-holo ka sauerkraut, litapole tse halikiloeng, linaoa (linaoa, linaoa tse khubelu, lensisi), libanana, koro le soy ea hlaha, linate le lipeo.

Vitamin D ka sebopeho se qhibilihang ka mafura e ka nkuoa ka mokhoa oa meriana kapa tlatsetso ea lijo, hammoho le ho kenya letsoho ho ikhethileng ha 'mele' meleng, ha ho ntse ho le moeeng o mocha mochesong oa letsatsi.

Vithamine ena ka tsela e phethahetseng e fokotsa boemo ba lipoprotein tse fokolang tsa methapo ebile e thusa ho eketsa li-compact tsa boima ba limolek'hule tse ngata. Boithuto bo boetse bo supa ho hokahana ha lipalo tse phahameng tsa vithamine D 'meleng le kotsi e fokotsehileng ea ho holofatsa mafu a methapo ea pelo.
Ho molemo ho khothaletsa tlhahiso ea tlhaho ea vithamine 'meleng,' me pele u nka litokisetso tse nang le eona, u lokela ho etela setsebi, hobane ho na le li-contraindication tse ngata (maloetse le methapo ea methapo ea tšoelesa ea qoqotho, sebete, liphio, jj.).

Litla-morao tsa lipid metabolism

Pele o tlosa litlamorao, ho bohlokoa ho tseba sesosa sa ho se leka-lekane ha cholesterol. Boemo ba k'holeseterole e ka fetoha le:

• Ho Nona Haholo
• Ho tsuba ha nako e telele
• Ho haelloa ke Hepatic (mohlala, ka ho thekesele ea bile e amanang le tšebeliso e mpe ea joala),
• Lefu la tsoekere
• Hormone e feteletseng ea adrenal,
• Mokhoa oa bophelo bo iketlileng
• Lijo tse se nang moeli (khaello ea fiber, craze ea lijo tse nang le mafura, limatlafatsi tsa gastronomic tse nang le squash e ngata, confectionery),
• Khaello ea Hormone (tšoelesa ea qoqotho),
• Hyperactivity ea insulin,
• Ho hloleha hape
• Tšebeliso ea lithethefatsi tse ling
• Lefu la lefutso - dyslipoproteinemia.

Ha se matlapa feela a felisang litabatabelo tsena. Statins, e laetsoeng ho fokotsa kotsi ea ho otloa ke lefu la stroke le pelo, e na le litlamorao. Mokhoa oa ho theola cholesterol lapeng kapele ntle le lithethefatsi? Sesebelisoa se bonolo ke ho thibela: mesebetsi e kantle, ts'ebetso e ntle ea 'mele.

Haeba mehato ea ho ntlafatsa bophelo bo botle e sa lekana, o ka ithuta boiphihlelo ba bongaka ba setso. Empa, maemong afe kapa afe, o hloka ho qala ka tlhahlobo le tlhahlobo ea litsebi.

Mekhoa e fumanehang ea ho theola cholesterol ntle le meriana

Khetho bakeng sa mokhoa oa ho ja lijo tse theolelang cholesterol ke tsela e kholo ea ho nolofatsa maemo a lipid ntle le lithethefatsi. Tumellanong le phokotseho ea "cholesterol" e mpe, ho bohlokoa ho boloka maemo a "hantle" - lipids tse phahameng haholo tse thibelang ho etsoa hoa cholesterol plaque le atherossteosis.

U ka fokotsa cholesterol joang ntle le li-statins? Ho ikoetlisa ho hloekisang mali a mafura a mangata ka har'a bethe ho tla thusa ho ntlafatsa ts'ebetso ea k'holeseterole e nang le molemo le e kotsi. Ho matha ho loketse haholo bakeng sa morero ona. Ho latela litsebi, limathi li lokolloa mafura a kenang 'meleng ho tloha kantle, 70% e sebetsang ho feta batšehetsi ba mefuta e meng ea boikoetliso.

O ka boloka molumo oa 'mele, o sebetsa ka har'a naha moeeng o mocha, o ka kenya letsoho ho tantseng, ho ikoetlisa ka' mele, ho sesa - mefuta eohle ea ts'ebetso ea mesifa e ntlafatsa mohopolo le ho phela hantle, o na le phello e ntle maemong a betheng ea methapo.

Ha ke le motho e moholo, ha ho na le mathata a pelo, ho tsamaea butle ka metsotso e 40 ho tla thusa ho fokotsa k'holeseterole ntle le lithethefatsi, ho fokotsa monyetla oa atherosclerosis le litlamorao tsa eona ka 50%. Ho bohlokoa hore batho ba baholo ba laole ho otla ha pelo (ho fihlela ho fihla ho 15 beats / min) le bohloko ba pelo.

Ho tepella maikutlo ho feta tekano ho mpefatsa bophelo bo botle le khopolo ea "cholesterol" e ntle.

Mofuta oa ho nona haholo oa Jesu, ha mafura a mangata a abeloa thekeng le mpeng, ke ntho e ka bang kotsi haholo ho lefu la tsoekere, khatello e matla ea mali, lefu la pelo le correary. Hlahloba maemo a hau: boholo ba bophara ba letheka ke 94 cm (bakeng sa banna) le 84 cm (bakeng sa basali), ha karo-karolelano ea karolo ea letheka lethekeng ha ea lokela ho feta lebaka la 0.8 ho basali le 0,95 ho banna.

U ka fokotsa cholesterol joang ntle le lipilisi? Har'a lintho tse lemalloang tse kotsi tse amang hampe matšoao a HDL, ho tsuba ho lula sebakeng se khethehileng. Ho ama litho tsohle tsa bohlokoa, "carcinogens" le "tar" e tsoang mosi o tsoang koaeng le litlatsetso tse 'maloa tse kotsi ha li eke feela kotsi ea lefu la bophelo bo botle, empa hape li baka kholo ea li-neoplasms tse mpe.

Bo-rasaense ha ba lumellane ka joala. Ts'ebeliso e mpe ea joala e senya 'mele oohle - ho tloha sebete le manyeme ho ea pelong, bokong le methapong ea mali. Tšebeliso ea nako le nako ea 50 g ea lino tse tahang kapa 200 g ea veine e omileng e nkuoa ke ba bangata e le thuso bakeng sa ho fokotsa cholesterol.

Ka nako e ts'oanang, Mokhatlo oa American Cardiologists ha o kenye joala joalo ka mokhoa oa thibelo.

Pheko ea lero la lero la litholoana

Mokhoa o sebetsang oa ho sebetsana le ho kheloha cholesterol ke kalafo ea lero. Ha ba qapa mokhoa oa ho theola boima ba 'mele, litsebi li hlokometse bokhoni ba lona ba ho fokotsa khatello ea lipid maling le ho hloekisa mali a chefo.

Bakeng sa matsatsi a 5 a ja lijo tse joalo, o ka theola cholesterol ntle le li-statins:

1. Ka letsatsi la pele, nka 70 g ea lero le monate la celery le 130 g ea rantipole,
2. Letsatsing le hlahlamang, mokete oa marang-rang o hlophisitsoe ho latela risepe e latelang: 70 g ea beetroot, 100 g ea rantipole le 70 g ea likomkomere tse ncha. U ke ke ua sebelisa lero la beetroot hang kamora ts'ebeliso: ho fokotsa bohale ba eona, mokelikeli o lokela ho bolokoa sehatsetsing ka lihora tse 2-3,
3. Ka letsatsi la boraro, nka 70 g ea apole e sa tsoa khuoa le lero la celery, u tšele lero la lihoete tsa li-130 g,
4. Mofuta oa kalafo ka letsatsi la bone o lokiselitsoe ho tloha ho 130 g ea karoti e ncha le 50 g ea hop,
5. Ka letsatsi la ho qetela la thupelo, e-ja lino tse 130 g tsa lero la lamunu.

Litlama tsa litlhare ho etsa hore cholesterol e be e tloaelehileng

Lithethefatsi li bolela hore katleho ea litlama ho tsosoloseng metabolism ea lipid ha e tlase litlhare. U ka fokotsa cholesterol joang ntle le lipilisi?

Mona ke mekhoa e meng e tsebahalang:

• Caucasian Dioscorea - metso ea eona e na le li-saponin tse ngata tse nang le matla a ho timetsa a amanang le likhomphutha tsa protheine-lipid. Tincture ea semela bakeng sa lijana tsa ho hloekisa e nkuoa makhetlo a 4 ka letsatsi, e kenyelletsa le khaba ea mahe a linotsi ho eona, e ke keng ea ntlafatsa tatso feela, empa le ts'ebetso ea kalafo ea atherossteosis, tachycardia, lefu la pelo la ischemic.
• Fragrant Callisia (lebitso le tloaelehileng haholo ke Golden Mustache) ke setlhare se sebelisetsoang ho phekola atherosulinosis, ho ruruha ha tšoelesa ea senya, mathata a metabolic. Ho etsa hore k'holeseterole e be le maemong a tloaelehileng, sebelisa infusion ea makhasi. Kamora ho hlonama, lia riteloa ebe li bolokoa lihora tse 24. Noa 1 tbsp. l 3 p. / Letsatsi halofo ea hora pele a ja. Boloka ka sehatsetsing. Risepe e boetse e na le thuso bakeng sa ba tsoekere ba ho laola tsoekere.
• Motso oa licorice o sebelisoa ka mafolofolo ke litsebi tsa meriana bakeng sa ho etsa lithethefatsi. Ho lokisa decoction bakeng sa mekotla e 2. metsi a lokela ho nka 2 tbsp. l lisebelisoa tse tala. Simmer metsotso e ka bang 10. Ho nwa 4 leq. Ho theola cholesterol ntle le lithethefatsi, ka motso oa licorice ke nako e telele. Nako ea kalafo ke libeke tse 3, ho hlokahala hore u phete (haeba ho hlokahala) ka khoeli.
• Sophora Japanese - litholoana tsa eona bakeng sa tokiso ea k'holeseterole e kotsi li sebelisoa ka mistletoe. 100 g ea mefuta eohle ea lisebelisoa tse tala e tlameha ho tlatsoa ka vodka (1 l) mme e bolokoe sebakeng se lefifi bakeng sa libeke tse 3. Noa 1 tsp. makhetlo a mararo ka letsatsi pele ho lijo. Ntle le k'holeseterole, tincture e tla phekola khatello ea mali le ho thusa ho tsamaisa mali.
• Ho jala alfalfa ho sebelisoa ka mokhoa oa lero, e lokelang ho nkuoa 3 r. / Letsatsi la 2 tbsp. l e thusa semela ka ramatiki, osteoporosis, se khutlisetsa moriri le manala.
• Hawthorn - lipalesa le litholoana li sebetsa hantle mefuteng e mengata ea mafu: angina pectoris, hypertension, neurosis. Ho etsa hore indices ea cholesterol e felle, ho hlokahala lipalesa: 1 tbsp. l li-inflorescence li hlahisang 1 stack. metsi, o ka noe tee e joalo (1 tbsp. 4 leq. / letsatsi) kamora metsotso e 20.
• Blue cyanosis e hlapolla khatello ea mali, e khutlisetsa tsamaiso ea methapo e bohareng, e tšoaroang ke sefuba. Ho etsa hore boemo ba LDL bo be bobebe, phofo e tsoang motso oa semela e lokela ho tšeloa ka metsi ebe e belisoa halofo ea hora ka mocheso o tlase. Nka 4 r. / Letsatsi (lihora tse peli kamora ho ja le pele u robala).
• Linden - phofo e tsoang lipalesa tsa eona e thusa ho fokotsa cholesterol. E nke bakeng sa 1 tsp. Li-ruble tse 3 / letsatsi ka khoeli.
• Dandelion ha se mofoka, empa ke letlotlo la 'nete la livithamini le liminerale. Matla a ho folisa a na le likarolo tsohle tsa eona: makhasi, motso, lipalesa. Ho hloekisa lijana ka ho sebelisa li-rhizome. E lokela ho omisoa ebe e etsoa phofo. pele o ja ka metsi. Phello e bonahalang e bonoa kamora khoeli ea thupelo.

Ke ka tsela efe e 'ngoe e ka fokotsang k'holeseterole ea mali ntle le meriana? Ntle le litlolo tsena tse ratoang, ba hloekisa lijana le limela tse ling ka mafolofolo: semela, thistle, valerian, primrose, lebokose la lebese, cinquefoil, jaundice, hammoho le pheko ea homeopathic - propolis.

Litlhare tsa folks ho loants'a cholesterol

Phekolo ea setso e bokelletse mekhabiso e mengata ea ho hlatsoa methapo ea mali le ho matlafatsa molumo oa eona, empa ts'ebeliso ea eona ha e na kotsi. Litla-morao, litla-morao tsa mafu a tšoanang li khonahala. Ka hona, ha o sebelisa likhothaletso, ho bohlokoa ho ba hlokolosi.

O ka theola cholesterol ntle le lithethefatsi ka litlhare tse joalo tsa batho:

• Lokisetsa lisebelisoa tse tala: halofo ea khalase ea peo ea dill, 1 tbsp. l Li-rhizomes tse khabisitsoeng hantle tsa valerian, seteraeke se le seng. mahe a linotsi. Kenya metsi a belang (1l) ho motsoako mme o ke o eme lihora tse 24. Boloka motsoako o le sebakeng se batang 'me u nke 3 r. / Letsatsi la 1 tbsp. l pele ho lijo.
• Ho fumana oli ea konofolo, o hloka li-clove tse 10 le mekotla e 'meli. oli ea mohloaare. Pelepanya konofolo mme o e kopanye le botoro. Tsitlella hoo e ka bang beke.Etsa kopo joalo ka mokhoa oa ho halala ntle le kalafo ea mocheso.
• U ka etsa tincture e thehiloeng joala. Bakeng sa risepe, o hloka ho pheha 350 g ea konofolo e khethiloeng le 200 g ea joala (vodka). Motsoako o ka khona ho mamella bonyane matsatsi a 10 mme o qala kalafo ka marotholi a mabeli a 3 r. / Letsatsi. Tincture e eketsoa hamolemo lebese, e eketsa tekanyetso e le 'ngoe ho marotholi a 15-20. Bekeng e tlang, litekanyetso li fokotsoa butle-butle - ho tloha ho likhahla tse 20 ho isa ho tse peli. Pheta thupelo e khothaletsoa lilemo tse ling le tse tharo.

Lijo tse fokotsang LDL

Potsong ea hore na u ka fokotsa cholesterol joang ntle le lithethefatsi, khetho ea lihlahisoa tse fokotsang boemo ba eona e bapala karolo e ikhethang. Champion ho ea ka phytosterols (76 mg ka ho 100 g ea litholoana) e nkoa e le avocado.

Lihlahisoa tse ngata, joalo ka almonds, li na le li-sterols tsa limela: haeba u ja 60g ea linate letsatsi le leng le le leng, bofelong ba khoeli HDL e tla hola ka 6%, LDL - e tla fokotseha ka 7%.

Ho 1 tbsp. l oli ea mohloaare 22 mg phytosterols - palo e lekaneng ea ho kenyelletsa cholesterol. Haeba sebelisa mofuta ona oa oli ea meroho ho e-na le mafura a mangata, matšoao a k'holeseterole e mpe a fokotsehile ka 18%. Ts'ebetso ea ho ruruha e emisoa mme vasotine endothelium e phomotsa mofuta o sa lefelloeng oa oli ena feela.

U ka fokotsa cholesterol kapele joang ntle le meriana? Lirekoto tsa khatello ea oli ea litlhapi, tse nang le li-acid tse ngata tsa bohlokoa? -3, li-sardine le salmon ea seske. Mefuta ea lihlapi tsena e na le molemo o mong: li boloka li-mercury tse tlase ho feta tse ling. Ho salmon, ho na le antioxidant ea bohlokoa - astaxanthin.

Likotsi tsa tlhapi ena e hlaha li kenyelletsa monyetla oa ho e ts'oasa litlhapi.

Sehlahisoa sena se khothalelitsoe haholo ke Mokhatlo oa Amerika oa CVD. Statin ea tlhaho, e nang le mafura a mangata haholo? -3, e lumellana le mofuta oa lipid. Mokhoa oa kalafo ea mocheso o boetse oa bohlokoa - ho molemo ho ja litlhapi tse sa feptjoang, empa tse phehiloeng, tse phehiloeng, tse besitsoeng.

Sebopeho sa li-raspberries, li-blueberries, cranberries, fragole, lingonberry, kharenate, molora oa thaba, morara o na le polyphenols e potlakisang ho hlophisoa ha HDL. Ho lekane 150 g ea lero la melee efe kapa efe ka letsatsi, e le hore kamora likhoeli tse peli, letšoao la k'holeseterole e phahameng e nyoloha ka 5%.

Ho khetha litholoana bakeng sa lijo, o ka tsepamisa maikutlo mebala: litholoana tsohle tsa "violet hue" li kenyelletsa polyphenols e potlakisang ho hlophisoa ha HDL.

Mafura le lijo-thollo ke tsela e sireletsehileng ea ho lokisa LDL. Haeba bakeng sa lijo tsa hoseng u khutlisetsa sandwich e tloaelehileng ka lihlahisoa tsa oatmeal le lijo-thollo tse tsoang ka koro, rye, buckwheat, fiber ea tsona e tla etsa hore cholesterol e be le maemo 'me e eketse matla a mala.

Peo ea folaxe ke "statin" e matla ea tlhaho e fumanehang ho li-acid tsa β-3, tse tloahelang metabolism ea lipid.

'Moba ke mohloli oa polycazanol, o thibelang lefu la methapo le ho theola LDL, khatello ea mali le botenya. Ha e rekisoa e ka fumanoa e le tlatsetso ea lijo.

Li-legum li fokotsa cholesterol ka lebaka la fiber e qhibilihang. Tsena, joalo ka soy, li na le protheine e nkelang nama e khubelu sebaka, e leng kotsi ka LDL e phahameng. Lihlahisoa tsa lijo li lokiselitsoe ho tsoa ho soya - tofu, tempeh, miso.

Mokhoa oa ho theola cholesterol ea mali kapele le ka tsela e nepahetseng? Moriana oa tlhaho o thibelang tlhahiso ea LDL ke konofolo, empa ho fumana sephetho se tsitsitseng, o tlameha ho sebelisoa bonyane khoeli.

Likotsi tsa statin ea tlhaho li kenyelletsa li-contraindication: bakeng sa mathata a nang le pampitšana ea ka mpeng ha a khothalletsoe.

Rosa e khubelu ho cuisine ea bochabela e sebelisoa e le dae. Kamora ho ithuta bokhoni ba eona ba ho latela metabolism ea metabolid, ho ile ha fumaneha hore monacolin, e leng sehlahisoa sa mouoane oa eona, e fokotsa litaba tsa triglycerins. Ka bomalimabe, thekiso ea eona libakeng tse ngata e felisitsoe.

E 'ngoe ea li-statins tsa tlhaho tse fumanehang ho rona ke k'habeche e tšoeu. Ho bohlokoa hore ho bohlokoa ho e sebelisa ho lecha, le khehiloeng, le hlatsoitsoe. Ho fokotsa sekhahla sa cholesterol e kotsi, o hloka ho ja bonyane 100 g ea hop letsatsi le leng le le leng.

Kommifora mukul - myrtle e nang le leqhubu le phahameng la boleng bo phahameng bo theolelang cholesterol e mpe, e tsoela pele ho rekisoa ka sebopeho sa letlapa. E loketse bakeng sa ho fokotsa cholesterol le curcumin.

Ho bonolo ho khutlisetsa botsitso ba lipids ka sepinche, lettuce, parsley, dill, kaha li na le carotenoids, lutein, fiber fiber ea lijo e theolang LDL.

Ho khothalletsoa hore phofo e tšoeu ea bohobe le pastry li nkeloe sebaka ka analog e kopaneng, li-cookie tsa oatmeal. Bakeng sa normalization ea k'holeseterole e leka-lekaneng e sebelisa raese ea mohloaare le peo ea morara.

Lijo tse ling tse fumanehang lijong tse ngata tse fokotsang LDL li kenyelletsa li-sea buckthorn, liapole tse omisitsoeng, apricots, li-prunes, eiee, lihoete.

Lisebelisoa tsa letsatsi le le leng tsa lihlahisoa tse thathamisang cholesterol

Ha u taka lijo tse nepahetseng, ho bohlokoa ho laola lihlahisoa tse kotsi ka cholesterol e eketsehileng. Tlosa lihlahisoa tsa lebese tse mafura: chisi, tranelate, botoro, tranelate e bolila. Shrimp, caviar e ntšo le e khubelu ha e na thuso bakeng sa lijo tsa leoatleng, hobane nama, sebete, nama e khubelu, pastes, soseji, lehe la mothap, le offal li bohlokoa.

Karolo ea k'holeseterole lihlahisoa tse tsebahalang e ka fumanoa litafoleng tsa bona:

Mona ke mohlala oa lijo tse ka fokotsang cholesterol ntle le meriana:

Lijoa tsa hoseng:

• Peerese ea koro ka oli ea mohloaare, hercules kapa raese e lefifi,
• Omele (ntle le li-yolks),
• Tee e tala e nang le mahe a linotsi kapa lebese,
• Bohobe ba mahoashe bo omisitsoeng, li-cookie tse omisitsoeng.

Sekhahla: Monokotšoai kapa apole, tee ea rosehip, lithutsoana.

Lijo tsa mots'eare:

• Sopho ea litapole, lihoete, lierekisi tse tala, lieie, linaoa,
• Li-Steam kapa tlhapi e halikiloeng ka salate ea meroho,
• Carrot, kharenate kapa cranberry e ncha,
• Bohobe le matlapi.

Sekhahla: salate ea rantipole ka oli ea meroho, litholoana tse 2.

Lijo tsa mantsiboea:

• Nama ea khomo ea nama ea khomo e nang le mafura a mangata,
• Chisi e mafura a tlase,
• Tee, mahe a linotsi
• Li-cookies tse omileng.

Bakeng sa bosiu: khalase ea kefir.

Ho itlhahisa ka litlhare tsa setso ha se mosebetsi o seng kotsi, hobane boemo ba bophelo bo botle le phello ea 'mele bo fapane ho motho e mong le e mong, ka hona, meriana ea litlama le lijo li sebelisoa hantle ka tlasa tlhokomelo ea litsebi.