Ke lijo life tse ke keng tsa jeoa ke cholesterol e phahameng?

Mohopolo oa k'holeseterole e phahameng ke e feteletseng maling a li-lipoprotein tse fokolang tsa limolek'hule.

Cholesterol e fumanoa seleng e 'ngoe le e' ngoe ea 'mele oa motho, e leng litho, tse fanang ka matla le ho tiea. Tekanyo e phahameng ea k'holeseterole e bokong.

Joalo ka liphoofolong, palo e holimo haholo ea lipids (mafura) e na le boko le offal (sebete, mapheo, liphio le mali).

Ka index ea cholesterol e phahameng, motho o lokela ho hana ho ja lihlahisoa tse ngata tsa cholesterol e ngata. Hoa hlokahala ho latela lijo tsa anticholesterol e le hore o fokotse ho kenella ha lipids maling.

Melao-motheo ea phepo e nepahetseng

Re lokela ho hlokomela hore ho etsa lethathamo la lijo le lethathamo la cholesterol e phahameng ha ho thata, hobane ho na le lenane le leholo la lijo le lumelloang ka lijo. Molao-motheo oa phepo ke ho fokotsa lijo tse nang le mafura a liphoofolo haholo.

Ho ke ke ha khonahala ho khetholla lihlahisoa tsa tlhaho ho liphoofolo ka botlalo, li tlameha ho jeoa ka bongata bo fokolang hobane li na le liprotheine tse sebelisang karolo ea mantlha ea ho theha lipoprotein tse phahameng tsa limolek'hule.

Hoa hlokahala ho ja nama ea nama ea mmutlanyana, veal e monyane, likhoho, eo letlalo le lokelang ho tlosoa pele e pheha.

Lijana tsa k'holeseterole ea lijo

U ke ke ua ja nonyana ka letlalo, hobane letlalo le eketsa litaba tsa khalori ebile le na le cholesterol e ngata.

Nama ea letsatsi le letsatsi ha ea lokela ho ba lijong ntle le ligrama tse 100.0 - 150.0 g.

Kajeno, litsebi tsa phepo e nepahetseng, bakuli ba nang le index ea cholesterol e phahameng ba eletsoa hore ba fetole lijo tse fetang 60,0% ka lijo tse fumanehang litholoana tse ncha, meroho, lijo-thollo le bohobe ba lijo-thollo.

Sena se lebisa ho fokotseheng ha mafura a kenang 'meleng, a thusang ho theola index ea cholesterol. Fiber e boetse e khona ho hloekisa 'mele oa mafura le ho e tlosa ka ntle ho' mele.

Lijo tsa k'holeseterole ho litaba tse kahare ↑

Lethathamo la lijo tseo u ka li jang kapa u ke keng ua li ja

o ka ja lijo life tse nang le lipid tse phahameng	u ke ke ua ja ka se nang le mali a mangata a k'holeseterole e tlaase
Lithollo, lijo-thollo tse entsoeng ka phofo ea tsoekere, muffin e tsoekere
Rye le bohobe ba lijo-thollo, Porridge, haholo-holo oatmeal (ho pheha ka metsi), Paseka e thata Phehiloeng ka raese e sootho · Li-maleiri (lensisi ea mebala e fapaneng, lierekisi tse phehiloeng kapa linaoa tse tšoeu le tse mebala).	Bohobe bo botala ba koro Thepa e phehiloeng e nang le mafura - li-biscuits, lipie le li-pastries, · Kuku, Bund Li-pancake · Li-pie tse halikiloeng, donuts.
ka index e phahameng ea k'holeseterole u ke ke ua ja liswiti, empa haeba u sa khone ho e etsa ntle le lijo tse theolelang, joale u lokela ho kenya li-dessert tse seng kotsi bakeng sa ho phahamisa lipids ka lenaneng: Li-cookies tsa Oatmeal kapa tsa maiketsetso (tse betere ho feta tse entsoeng hae), · Berry kapa jelly ea litholoana. li-sessess tsohle li lokiselitsoe hantle ka bobona, tse fokotsang kotsi ea bona.
lihlahisoa tsa lebese le mahe
Lebese la letlalo Kefir e senang mafura Yogurt e nang le mafura a manyane ho isa ho 1.0%, Chese e se nang mafura, Bolila tranelate e nang le mafura a mangata, Cheese e nang le mafura a mangata, joalo ka mozzarella, · Liprotheine tsa mahe a likhoho.	Lebese la khomo le sa tsoakoang (rustic) Kerese C cream e halikiloeng le litlolo tsa konsarete ka tranelate e bolila le tranelate, Letsoai le bolila le bolila · Cheke e tšetsoeng le chokolete e halikiloeng, Chisi tse mafura, · Li-yolks tsa mahe.
lebese la skim le lihlahisoa tsa lebese tse belisitsoeng li kenyelletsa likarolo tsohle tse molemo 'meleng oa motho. Feela joalo ka lihlahisoa tsa lebese tse nang le mafura: · Metsoako eohle ea liprotheine, Limolek'hule tsa calcium · Limolek'hule tsa phosphorus. liprotheine tsa lehe ha li na limolek'hule tsa cholesterol, ka hona ha ho na thibelo bakeng sa ts'ebeliso ea tsona. Haeba cholesterol ea mali e phahame, ha ua lokela ho ja mahe a fetang a mabeli ka beke. Lerobe la lehe la likhoho le tletse ka limolek'hule tse tlase tsa letsoalo la lipid.
E boetse e thibetsoe ho ja chisi ka nama, kapa ho e kenyelletsa nakong ea ho pheha - hona ho eketsa mafura a mafura a esita le nama e halikiloeng.
sopho
· Sopho ea meroho ka litlama, Borscht ho moro oa bobeli, · Sopho ea tlhapi, kapa tsebe ea tlhapi.	· Sopho e entsoeng ka moro oa pele, Borsch e nkoe ka bacon, Sopho e entsoeng ka tranelate le tranelate Mapheo a ruileng.
Saense ea ho lokisa sopho e tjena: Kamora ho pheha nama e jang nama, moro o tlameha ho tšeloa, Hlatsoa nama ka tlasa metsi a belang ebe u tšela metsi a belang, Kamora ho pheha, hula nama ka paneng ebe o pholile moro, Kamora hore moro o qete, ho bohlokoa ho bokella mafura ohle ka khaba, · Ke ka mor'a sena feela moo ke tla tsoela pele ho pheha sejana sena. e nang le index e ngata ea k'holeseterole, raese, kapa paseka e thata, e lokela ho eketsoa sopho.
lihlapi hammoho le lijo tsa leoatleng
Litlhapi tsa leoatle tse phehiloeng, kapa tse halikiloeng, Litlhapi tse halikiloeng Ho na le tlhoko ea mefuta e tšoanang ea litlhapi makhetlo a 2 ho isa ho a 3 ka beke - sardine, mackerel, pollock, herring, hake, halibut.	Caviar ea mefuta eohle ea litlhapi - e khubelu, e ntšo, · Lijo tsa leoatleng - shrimp, makhala le crab, mussels le crayfish, le squid le scallops, · Litlhapi life kapa life tse halikiloeng ka oli.
nama le offal
Kuku e se nang letlalo, Quail Turkey ntle le letlalo, · Bolao ba maqhubu, Konyana, Mmutla · Ha ho na ligrama tse fetang 80.0 ka beke ea veal sebete kapa likhoho.	Offal - sebete, liphio, masapo a mokokotlo, · Nama ea mefuta e khubelu ea mafura - nama ea khomo, nama ea kolobe, konyana, nama ea khantsi · U ka se je, Ho bata Mafura, Soseji tse tsutsitsoeng le tse phehiloeng, · Soseji le lisosebelisoa, Metsoako ea nama le bacon, · Nama ea nama, · Lijo tsa nama.
mafura le mafura a fetisitsoeng
Oli ea limela ea soneblomo, Oli ea mohloaare Oli ea limela tsa poone, Sesame oli ea peo Flaxseed oli ea limela.	· U ke ke ua ja mafura a nama ea khomo le a kolobe ka index ea cholesterol e eketsehileng. Mafura Cow butter Margarine
theknoloji ea ho pheha nama e nang le index ea mali e phahameng ea cholesterol: Pele u pheha nama, o hloka ho tlosa mafura 'ohle ho eona, Tlosa letlalo lohle ho nonyana, · Hang ka beke, o ka pheha ligrama tse 80,0 tsa sebete, hobane sebete se na le limolek'hule tse ngata tsa tšepe. · U ke ke ua ja nama e halikiloeng ka pane, · Sebelisa e le mokhoa oa hoqetela oa ho qetela, pan e sa koaheng ea Teflon kapa pan ea grill, Haeba k'holeseterole e phahameng e ka halikisoa nama ka grill (molekeng oa terata e le hore mafura ohle a mangata), Litlhapi le tsona li ka halikelloa ka mohala oa terata, Ho khothaletsoa ho baka litlhapi le nama ka lenane la cholesterol le ntseng le eketseha ka ontong. Leka hore u se ke ua ja nama, kaha ke sejana se ikemetseng, ho molemo ho e kopanya le linaoa le meroho le meroho e mengata ea jareteng.
meroho le monokotsoai o mocha, litholoana le botala
· Meroho eohle e ncha, e sechu, hammoho le serame, · Mefuta eohle ea litlama tsa jareteng - parsley, dill, basil, mint, cilantro (coriander), Linaoa tsa asparagus · Fokotsa tlhoko ea litapole, · Mefuta eohle ea litholoana le litholoana tse ncha, hammoho le kamora ho bata, · Monokotšoai le litholoana ntle le ho li eketsa tsoekere, Litholoana tsa citrus, haholo-holo morara.	· Meroho e halikiloeng ka oli, · Meroho e phehiloeng ka tlatsetso ea botoro, Litapole tse halikiloeng kapa li-fries, Lithane tsa litapole.
theknoloji ea ho hlophisa lisal: · U hloka ho eketsa li-salads le meroho e mecha feela ka oli ea meroho, hammoho le lero la lemone, · U ka eketsa linoko le linoko moaparong, · Li-sauces tse kopaneng e le hore u ka kopanya li-salads le index ea cholesterol e phahameng - ena ke mayonnaise, ketchup, tranelate e bolila.
lino tse tahang le tse seng joala
Lino-thollo · Li-jusi tsohle ntle le tsoekere e ekelitsoeng, · Meroho e halikiloeng haufinyane ho tsoa ho motsoako oa meroho, monokotsoai le litholoana, Likhomphutha tse tsoang mefuteng e sa tsoakoang ea litholoana, hammoho le litholoana tse omisitsoeng ntle le tsoekere e eketsoeng. · Tee e se nang botala kapa tsoekere, Quoquo ea mahetleng a rose, Mokotla oa Cranberry Metsi a nang le liminerale · Veine e khubelu ea morara ha e sa fetela khalase e le 'ngoe.	Meroho e nang le tsoekere Litholoana tse halikiloeng tse halikiloeng Kofi e matla e nang le lebese, kapa tranelate, Li-Chocolate tsa joala · Joala ba matla a fapa-fapaneng - vodka, cognac, lino tse tahang le likhase tsa veine, veine ea sekhohola le biri.
ka index ea cholesterol e eketsehileng holima matsatsi a phomolo, o ka lumella joala bo nyane hore bo noe: · Bakeng sa banna - limililitere tse 60,0 tsa joala bo matla (vodka, whisky, cognac), kapa li-millilitere tse 330.0 tsa biri, · Bakeng sa basali - li-millilitere tse 250.0 tsa veine e khubelu e omisitsoeng kapa e tšoeu.

Linate tse nang le index ea cholesterol e phahameng li na le thuso e ngata, empa ha se mefuta eohle. U ke ke ua ja liperekisi hobane li na mafura a mangata.

Ho hlokahala hape ho sebelisa lipeo tsa sonobolomo, mekopu, empa eseng e halikiloeng, empa e le ka foromo e omisitsoeng.

Lipeo tsa mokopu li na le mofuta o ikhethang oa livithamini, mme ho na le mefuta e joalo ea mekopu moo peo e se nang khetla; ho bonolo ho e ja lipeo ka filimi e li koahelang.

Li-walnuts li na le mafura a mangata, ka hona u ke ke ua ja likotoana tse fetang 5 - 7 ka letsatsi.

Lialmonde li tlameha ho jeoa ka bongata.

Qeto

Ho tlameha ho utloisisoa hore ka sebopeho sa mali k'holeseterole e eketsehile, ntle le lihlahisoa tse lumelloang lijong, ho lokela ho ba le lijo - hona ke lijo tsa hoseng, lijo tsa motšeare tse felletseng, lijo tse bobebe tsa mantsiboea le lijo tse peli tse bobebe.

Hape, pele u robala, u ka noa limililitara tse 150.0 - 200.0 tsa kefir. Motho ea jang lijo ha a lokela ho lapa.

Ho boetse ho bohlokoa ho nahana ka sekala sa metsi, se lokelang ho ba 'meleng - o lokela ho noa bonyane limililitara tse 1500 tsa metsi a hloekisitsoeng. Lino, hammoho le lino, u se ke oa nkela metsi a hlokahalang ka letsatsi.

Ho theola index ea cholesterol e phahameng, u boetse u hloka ho lahla lithethefatsi le ho eketsa ts'ebetso le khatello ea maikutlo 'meleng.