Lijo le menus ea tsoekere e phahameng le cholesterol melaoana ea phepo e nepahetseng

Tsoekere e phahameng le cholesterol ke metsoalle e bohlokoa bakeng sa lefu la tsoekere. Lijo tse nang le tsoekere e ngata le cholesterol (cholesterol) ka sebele li tla ba le phello e ntle. Lijo tse hlophiloeng hantle li ka fokotsa litlamorao tsa lefu lena 'meleng le ho thibela nts'etsopele ea mathata a lefu la tsoekere. Motheo oa phepo ntlheng ena ke tšebeliso ea lijo tse nang le khalori e tlase. Hoa hlokahala ho fokotsa palo ea lik'habohaedreite tse bonolo tse jang nama le mafura a liphoofolo.

HABOHLOKOA HO TSEBA! Le lefu la tsoekere le tsoetseng pele le ka phekoloa lapeng, ntle le ho buuoa kapa lipetlele. Bala feela seo Marina Vladimirovna a se buang. bala litlhahiso.

Litataiso tse akaretsang tsa phepo e nepahetseng

Ho fokotsa litaba tsa lintho tse kotsi tse thehiloeng ho lefu la tsoekere, hoa hlokahala ho theha phepo e nepahetseng.

Tsoekere e fokotseha hang-hang! Lefu la tsoekere ha nako e ntse e tsamaea le lona le ka lebisa ho letšoele la maloetse, a kang mathata a pono, maemo a letlalo le moriri, liso, maloetse a mokokotlo esita le hlahala ea mofets'e! Batho ba ile ba ruta boiphihlelo bo bohloko ho fetolela maemo a bona a tsoekere. bala ho tsoela pele.

Boithuto lefapheng la litsebi tsa ho ja li bontšitse hore phepo e nepahetseng e lokela ho kenyelletsa:

Ke karolelano ena e loketseng 'mele oa motho ea nang le lefu la tsoekere. Ho tsitsisa tsoekere le k'holeseterole e mpe maling, ho lokela ho bolokoe melao e latelang:

• Ho ja ho etsoa ka likarolo tse bonyane makhetlo a 5-7 ka letsatsi.
• Phomolo ea bosiu ha ea lokela ho feta lihora tse 10.
• Li-carbohydrate tse rarahaneng li lokela ho nooa hoseng. Mohloli oa lik'habohaedreite tse lumelloang ke meroho, bohobe bo sootho, lijo-thollo.
• Protheine e hlokahalang e fumaneha litlhapi, lijo tsa leoatleng, lihlahisoa tsa lebese tse nang le liperesente tse tlase tsa mafura, protheine ea lehe, nama.
• Mafura e tlameha ho ba a tsoang semeleng.
• Ka khatello e phahameng ea mali le ho hloleha ha pelo, letsoai la ho pheha le tlameha ho qheleloa ka thoko. Maemong a mang, hoa utloahala ho sebelisa letsoai ho fihlela ho 4 g ka letsatsi.
• Tsoekere le phofo ea koro ea pele, hammoho le litholoana tse nang le tsoekere e ngata, li kenyelletsoa lijong.
• Karolo e ka sehloohong ea lijo e lokela ho ba le lijo tse nang le khalori e tlase.
• Motšehare, o lokela ho noa lilithara tse 1,5 tsa metsi a hloekileng.
• Ho qoba ho halika ka oli e ngata.
• Ha u pheha, ho hlokahala ho fana ka khetho ho li phehiloeng, tse phehiloeng ka metsing le lijana tsa mouoane.
• Ho pheha lithuto tsa pele tsa meroho ho khothalletsoa.
• Lijana li ncha.

Khutlela tafoleng ea litaba

Nka ja eng?

Ka k'holeseterole e phahameng le tsoekere, ho lumelloa lintho tse latelang:

Lijo tse nang le mafura a fokolang le tlhapi e nang le phepo e ntle le e phetseng hantle.

bohobe, likharafu le thepa e 'ngoe e halikiloeng e tsoang ho phofo ea rye, phofo ea koro ea sehlopha sa bobeli, korong,

lihlapi tse mafura a tlase le lijo tsa leoatleng,

veal, nama ea khomo, mmutla,

nama ea likhoho e se nang letlalo

porridge e tsoang ho oat, li-buckwheat, mabele a korong, ho kenyeletsoa ka mofuta oa li-casseroles le sopho,

meroho ka mofuta o mocha, o phehiloeng, o phehiloeng ka oli e nyane ea meroho,

legumes, empa eseng makhetlo a fetang a mabeli ka beke,

Lihlahisoa tsa lebese tse nang le mafura a tlase - chisi ea chisi, kefir, yogurt, tranelate e bolila, le chisi e nang le mafura a tlase (ho fihlela 40%).

Khutlela tafoleng ea litaba

Ke eng e thibetsoeng?

Lijo tse nang le phepo e nepahetseng ka tsoekere e ngata le cholesterol tsamaisong ea potoloho e thusa ho ntlafatsa sephetho sa liteko tsa tsoekere ea mali le metabolism ea lipid. Ka lijo tsena, ho bohlokoa ho khetholla:

• lino tse tahang
• nama e nonneng, setlama, nama e tsubiloeng, mafura a liphoofolo,
• chisi e thata e nang le mafura a fetang 40%,
• lihlahisoa tse ngata tsa lebese le mafura a mangata,
• litlhapi tse nang le mafura
• ho tsuba nama, marinade,
• Meroho ka mekotleng e nang le tsoekere e eketsoeng, metsi a loketseng,
• jeme, litholoana tse monate,
• pasta, semolina,
• chokolete, cocoa e nang le tsoekere, tee le kofi e nang le matla a mangata.

Khutlela tafoleng ea litaba

Mekhoa e metle ea ho ja lijo tse tsoekere e phahameng le cholesterol

Ha ho e-na le tsoekere e ngata le cholesterol, ho ka khothalletsoa ho pheha lijo, tse thathamisitsoeng tafoleng.

Khutlela tafoleng ea litaba

Mehlala ea mohlala

Ka tsoekere e eketsehileng le k'holeseterole, litsebi tsa phepo e ntle li khothaletsa lijo tse khethehileng ho latela lijo tse hlophisitsoeng pele.

Lijo tse lekantsoeng tse nang le tsoekere e phahameng bakeng sa letsatsi la 1 li shebahala tjena:

• Lijoa tsa hoseng - li-porridge tsa buckwheat, apole, tee e sa koaeloang.
• Lijo tsa motšehare - salate ea tamati le likomkomere, lero la rantipole.
• Lijo tsa motšehare - sopho ea meroho, meroho ea nama ea khōhō e halikiloeng, meroho e halikiloeng, selae sa bohobe ba rye, lamunu e ncha.
• Snack - oatmeal, lero la apole.
• Lijo tsa mantsiboea - tlhapi e phehiloeng kapa e halikiloeng e nang le mafura a mangata, meroho e halikiloeng, bohobe ba matlama, tee e sa lomeloang.

Khutlela tafoleng ea litaba

Polelo ea ho qetela

Litaba tse phahameng tsa tsoekere le cholesterol ha li hlokomelehe, le haeba li etsoa ka mokhoa o tloaelehileng le meriana, hobane liphetoho leha e le life maling a tsoekere maling li ama hampe marako a vasista, li baka ho ruruha. Libakeng tsa tšenyo ea nako, k'holeseterole e qala ho ipokella, e leng moo litoeba tsa atherosulinotic li hlahang. Mohato oa thibelo maemong ana e tla ba ho ja ho theola maemo a tsoekere ka meriana ea insulin, hammoho le boikoetliso bo mafolofolo ba mmele le ho tsamaea moeeng o mocha.

Na ho ntse ho bonahala ho le thata ho phekola lefu la tsoekere?

Ha re nahana ka taba ea hore u bala mela ona hona joale, tlhōlo ntoeng ea ho loantša tsoekere e phahameng ea mali ha e sa le ka lehlakoreng la hau.

Mme na o se o kile oa nahana ka kalafo ea sepetlele? Hoa utloahala, hobane lefu la tsoekere ke lefu le kotsi haholo, leo, haeba le sa phekoloe, le ka lebisang lefung. Lenyora le sa khaotseng, ho ntša metsi kapele, pono e lerootho. Matšoao ana kaofela ua tseba.

Empa na hoa khoneha ho phekola sesosa eseng phello? Re khothaletsa ho bala sengoloa mabapi le kalafo ea kajeno ea lefu la tsoekere. Bala sengoloa >>

Litšobotsi tsa Matla

Tsoekere ea tsoekere le mali e eketseha ho batho ba lilemo li mahareng le ba tsofetseng. Ka hona, hang ha o qala ho thibela phepo e nepahetseng, ho na le monyetla oa ho qoba mathata a tebileng. Phepo ea mokuli ea nang le lefu le bitsoang metabolic syndrome, le kenyeletsang lefu la tsoekere, botenya, hyperuricemia le ho bokellana ha lipoprotein tse tlaase le tse fokolang haholo maling, li lokela ho fapana. O tlameha hape ho latela lijo tse halikiloeng. Mokuli o tlameha ho ithuta ho ja khafetsa, ka likarolo tse nyane le ka nako e ts'oanang. Sena se tla netefatsa taolo e lumellanang ea motsoako le secretion ea li-enzyme tsa ho silila tse kenang ka har'a pampitšana ea gastrointestinal bakeng sa ho ja lijo.

Tsoekere le cholesterol e theolang lijo

Lijo tse "nepileng" e ka ba mofuta oa moriana. Ka k'holeseterole e phahameng le lefu la tsoekere, ho khothalletsoa lijo tse latelang:

• Meroho. Li na le phepo e ntle kapa e le sechu se nang le motsoako oa lebese. Ho lijalo tsa meroho, ho khethoa ho lokela ho fuoa lihoete le khabeloa khokhotho. Bakuli ba bang ba rata lijana tsa squash le mokopu haholo.
• Lijo tsa bohobe ba rye.
• Nama e se nang mafura. Tsena li kenyelletsa veal, nama ea khomo, mmutla, khoho, mohatla. Pheha nama pele e e-ja.
• Litlhapi tse mafura a tlase. Lijo tsa leoatleng tse phehiloeng (shrimp, squid, scallops) le tsona lia jeoa.
• Lebese le lebese le bolila.
• Mahe. Ho eletsoa hore ba fokotse palo ea bona ka ho fokotsa ho ba ka letsatsi le le leng.
• Lijoa ka lebese. E lumelloa ho ja buckwheat, raese, harese, nyalothe le mokotla.
• Litholoana tse ncha le tse omisitsoeng le monokotsoai. Empa litholoana tse monate haholo li ntse li lokela ho haelloa. Tsena li kenyelletsa lifeiga, cantaloupe, perekisi le mahapu.
• Linoko tse ling.
• Mokotla oa Rosehip.
• Oli ea meroho. Olive, e leng karolo ea lijo tsa "Mediterranean", e loketse haholoanyane.

Khutlela tafoleng ea litaba

Lihlahisoa tse thibetsoeng

Ka lefu la tsoekere le ho nyoloha ha lona ha mali maling a cholesterol, triglycerides, lipoprotein tse tlaase le tse fokolang haholo, ho thibetsoe ho ja lijana tse latelang:

• Broths.
• Bohobe bo sa lomosoang bo sa tsoa qhekelloa. Lihlahisoa tse tsoang hlama ea botoro kapa ea makhasi le tsona li kotsi ho bakuli ba joalo.
• Nama e mafura. Tsena li kenyelletsa letata, khantsi, le likhomo le likolobe. Har'a tsona ke sebete, liphio, boko. Nama e joalo e eketsa cholesterol e ngata maling.
• Litlhapi tse mafura. Mefuta ea linoka ke ea eona. Ho kopantsoe le ho ja thepa ea caviar le e makotikoting.
• Mahe a phehiloeng kapa a halikiloeng.
• Maqhubu ohle.
• Pickles. Meroho e khethiloeng kapa e khabeloang e ke ke ea e-ba molemo ho bakuli ba nang le tsoekere e ngata le cholesterol.
• Litholoana tse ling, haholo-holo tse nang le fiber e mahareng.
• Li-sauces le linoko ho nama, tlhapi kapa moro oa li-mushroom. Mosetareta, pepere le pereeradish le tsona li loantsoe.

Khutlela tafoleng ea litaba

Hobaneng li ne li le kotsi?

Bakuli ba hloka tlhaloso ea thibelo ea ts'ebeliso ea lihlahisoa tse ling. Lintlha tse latelang li netefalitsoe ke bo-ramahlale:

Kotsi bophelong ba mokuli oa lefu la tsoekere ke chokolete.

• Lijo tse tsubang li eketsa cholesterol. Ka ho bapisa, likarolo tse ling tse ho tsona li senya mucosa ea gastric.
• Bohobe bo sa tsoakoang, li-pancake le li-pancake li hlohlelletsa ho bokellana ha tsoekere maling.
• Seno sa kofi, se natefatsoang haholo, se fana ka tsoekere e bohale.
• Li-cheeses tse letsoai le tse mafura li baka ho bokellana ha LDL le VLDL.
• Li-sweets esita le chokolete e hloekileng e bolaile lefu la tsoekere.

Khutlela tafoleng ea litaba

Lisebelisoa tsa ho pheha

Lijo tse nang le k'holeseterole e phahameng le lefu la tsoekere le tsamaeang le lefu la tsoekere e lokela ho ba thata empa li fapane. Ke boemo bona bo tla u lumella ho boloka mmele o le maemong a phetseng hantle ntle le ho o beta. Protheine e lekaneng, mafura le lik'habohaedreite li lokela ho bolokoa ka lijaneng ho haha ​​lisele tse nchafatsang. Lijo li boetse li tlameha ho ba le letsoai la mineral, le sebelisetsoang ho haha ​​sisteme ea musculoskeletal. Bo-rasaense, lingaka le basebetsi ba indasteri ea lijo ba thehile mekhabiso e khethehileng bakeng sa bakuli ba nang le ts'oaetso e kaholimo.

Salads tse phetseng hantle

E ka ba meroho kapa litholoana mme ntle le tšebeliso li na le lihlahisoa tse fokotsang tsoekere ea mali le lipoprotein tse tlaase le tse tlase haholo. Khetho e ntle ke salate ea sipin le ea langa le le lej e nokiloeng ka oli ea mohloaare. Qetellong li thusa ho ntlafatsa phetoho ea metabolic syndrome. Spinach e ruisitsoe ka livithamine le limatlafatsi tse hlokahalang ho khutlisa 'mele.

Litlhapi le nama

Ho fokotsa sekhahla sa tsoekere le "mpe" cholesterol maling, ho kgothaletswa ho sebelisa mefuta e tlase ea mafura. Tsena li kenyelletsa nama ea mmutla, nama ea khomo, nama ea tau le nama ea khomo. Har'a lijo tsa leoatleng, o ka pheha lihlapi tsa leoatle tse phehiloeng kapa shrimp, haeba mokuli a sa kulisoe ke letho. Monko o monate ka ho fetisisa ke salmon, e leng mohloli oa tlhaho oa liprotheine le mafura a phetseng hantle.

Mekhoa e meng ea ho ja

Bakeng sa ho theola mokokotlo oa limolek'hule tsa cholesterol, triglycerides le tsoekere maling, o hloka ho lahla lijo tse potlakileng, lino tse tsoekere tse nang le tsoekere le lino tse tahang, margarine le mefuta eohle ea boloka le marinade. Li-sandwich tsa meroho, lilakane tse nchafalitsoeng tse ncha le li-salate tsa litholoana e tla ba mokhoa o mong. Haeba mokuli a e-na le cholesterol e phahameng, ho khothalletsoa ho ja meroho e mengata. Ho qetela ho khothaletsa ho hloekisoa ha pampitšana ea ka mpeng.

Bohlokoa ba Mafura a Mali ho Batho ba Lefu la Tsoekere

Batho ba nang le metabolism ea methapo ba theha sehlopha sa kotsi bakeng sa nts'etsopele ea mafu a methapo ea pelo. Bo-rasaense ba sejoale-joale baa bona khokahano e hlakileng pakeng tsa khaello ea insulin, tsoekere e ngata le cholesterol. Kahoo, ho haella ha lihormone tsa "pancreatic" ho baka tsoekere e ntseng e tsoela pele ea tsoekere ea mali, e hlahisang keketseho ea cholesterol, e nang le likaroloana tsa eona tse "mpe" (LDL, LDL), le phokotso ea karoloana "e thusang".

Ha nako e ntse e tsamaea, limolek'hule tse tlase haholo kapa tse tlase haholo li qala ho kenngoa ka mokokotlong oa mokokotlo oa mokokotlo, e lebisang ponahalong ea atherosclerosis, hammoho le nts'etsopele ea mathata a tsoang tsamaisong ea pelo. Kahoo, atherossteosis le lefu la tsoekere li na le kamano e thehiloeng lipakeng tsa bona. Empa ka ho tsebahatsoa ha mathata ana ka nako e loketseng, le mokhoa o motle oa ho sebetsana le ona, ho ka khonahala ho fokotsa tšusumetso ea bona e mpe 'meleng.

Melao e 12 ea phepo e nepahetseng bakeng sa tsoekere e ngata le cholesterol

Keketseho ea cholesterol ea plasma le tsoekere ke sesupo se tšosang sa hore ho na le ts'ebetso e mpe 'meleng. Empa ha ua lokela ho nka boemo bona ba pathological e le polelo, hobane u ka fumana litholoana tse ntle le khalemelo ea matla. Ho etsa sena, o tlameha ho latela melao ena e bonolo.

1. Ntho ea pele eo u lokelang ho e etsa ke ho eketsa fokotsa lik'habohaedreite tse bonolo lijong, empa ho molemo ho li tlohela ka botlalo. Li-carbohydrate tse rarahaneng, tse sa bake li-spikes tsoekere, li lokela ho nkeloa sebaka ke tse bonolo. Li lokela ho ikarabella ka lijo tse ka bang 55%. Li-carbohydrate tse rarahaneng lijong tsa banna le basali li lokela ho emeloa ke meroho, lijo-thollo, paseka, e entsoeng feela ka koro ea durum.
2. E ea hlokahala palo ea liprotheine e lokela ho kenngoa ka nama e halikiloeng, chisi ea khoho le tlhapi ea metsing. Ho molemo ho ja lijo tsa protheine hammoho le meroho e ntlafalitsoeng ka mokhoa o futhumatsang - sena se nolofatsa ho monya ha eona.
3. Mafura a liphoofolo (botoro, lore) li lokela ho nkeloa sebaka ke mafura a meroho (a linseed, poone, oli ea mohloaare). Leha ho le joalo, ha ua tšoanela ho ba hlekefetsa! Margarine e lokela ho lahloa kherehloa.
4. Ha o ja mahe a likhoho, khetho e lokela ho fuoa liprotheine. Yolks ha ho lumelloe likoto tse fetang tse 2 ka beke (ho ke ke ha khoneha ho hana li-yolks ka ho felletseng).
5. Tlhokahalo ea ho fokotsa palo ea tsoekeree jeoang ka letsatsi. Ho kenella ha 'mele ha hoa lokela ho feta ligrama tse 40 ka lijo kapa lino.
6. Ho lokela ho fanoa pele lihlahisoa tsa lebese tlase mafura. Sena se sebetsa ho chisi ea chisi, lebese, tranelate e bolila.
7. Lijo tse lokiselitsoeng hantle li jeoa hamolemo phehiloeng, sechu, phehiloeng. Lijo tse halikiloeng li isa keketseho ea litaba tsa eona tsa khalori, tse mafura, tse amang hampe boemo ba cholesterol ea serum.
8. Ho theola cholesterol le tsoekere, o lokela ho qoba ho noa joala. Joala bo na le tšusumetso e mpe sebeteng, manyeme, a lebisang ho tlolong ea ts'ebetso ea bona.
9. Ho khothalletsoa ho kenyelletsa lethathamong li-decoctions tsa litlama kapa limelatse nang le phello e molemo ho metabolism. Tsena li kenyelletsa lihlaha tsa rose, makhapetla a li-buckthorn, li-Horsetail tsa masimong, makhasi a peppermint.
10. Ho fetola metabolism, o lokela ho hlokomela ka ho hlaka regimen. Hoa hlokahala ho ja ka likarolo tse nyane, 'me u atise phepo eo ka makhetlo a 5-6 ka letsatsi. Ho tlameha ho ba le lijo tsa hoseng tse felletseng, 'me lijo tsa mantsiboea li khothalletsoa hore li nkuoe pele ho nako ea lihora tse 4 pele ho robala.
11. Letsatsi le letsatsi ho hlokahala hore u noe bonyane lilithara tse peli tsa metsi a nooang a hloekileng. Lehlabuleng, bophahamo ba metsi bo ka nyoloheloa ho lilithara tse 3,5.
12. - Ja lijo tse theolelang tsoekere e maling le cholesterol khafetsa.

Ho etsa phepo e nepahetseng ka hohle kamoo ho ka khonehang, mmele o tlameha ho pepesoa ka tatellano ho ikoetlisa. Ho ikoetlisa khafetsa, haholo moeeng o mocha, ho ama litho tsohle hantle, ho ntlafatsa tšebetso ea tsona. Ka lebaka lena, ho tloaeleha ha lihokelo tsohle tsa metabolic ho etsahala, e leng ho fokotsa tsoekere ea plasma le cholesterol.

Ke lijo life tse tsoekere tsoekere ea mali le cholesterol

Bakuli ba nang le bothata ba metabolic ba lik'habohaedreite le lipids ba lula ba botsa lingaka tsa bona: "Nka ja eng ka tsoekere e ngata le cholesterol?" Litsebi tsa phepo ea sejoale-joale li re lijo tse nang le tsoekere e ngata le cholesterol li lokela ho ba le lijo tse thusang ho fokotsa bongata ba lintho tsena serum madi. Lijo tse nang le lintho tse khethehileng - phytosterols, normalizing glycemia, e u lumella ho loantša hypercholesterolemia.

Lihlahisoa tse nang le phytotherols e kenyelletsa:

• soya
• oli ea poone le soneblomo ea soneblomo (e sa hlahisoang),
• sesame seed
• linate (lialmonde, pistachios, walnuts),
• li-oli tsa mohloaare tse hatakeloang ka ho sa tobeng le ka tsela e sa tobang,
• buckwheat
• broccoli hop
• makhasi a avocado.

Linoko kapa linoko tse sebelisetsoang ho pheha lijana tse fapaneng (ginger, mosetareta, konofolo, phofo ea sinamone, nutmeg) li tla thusa ho fokotsa maemo a tsoekere. Hape, litholoana tsa lilamunu, articoke ea Jerusalema, mefuta e tala ea liapole, tamati, pepere ea bell, li-eggplant li thusa ho loantša tsoekere e ngata le cholesterol.

Melao ea ho etsa lijo ka tsoekere e ngata le cholesterol

Mokhoa oa ho theola cholesterol ea mali lapeng, motho e mong le e mong o lokela ho tseba kamora lilemo tse 40, hobane lijo tse fokotsang boemo ba tsona li sebetsa e le thibelo ea liphetoho tse amanang le lilemo methapong ea mali, atherosulinosis le khatello ea mali.

U ka theola tsoekere ka potlako le ka mokhoa o nepahetseng ka ho nkela liswiti lihlahisoa tsa lijo tsa batho ba nang le lefu la tsoekere ka mefuta ea tsoekere. Ke tsa tlhaho: fructose, xylitol, sorbitol le stevia, tse nang le litla-morao tse fokolang, ebile li entsoe. Lik'hemik'hale - aspartame, saccharin, sucralose, li lokela ho sebelisoa ka bongata bo fokolang.

Haeba cholesterol le tsoekere ea mali li phahame, lijo tsa ho ja li laetsoe - lijo tse kopaneng No 9 le 10 ho ea ka Pevzner. Metheo ea mantlha ea ho aha phepo e nepahetseng:

1. Ho ja khafetsa - makhetlo a 5-6 ka letsatsi ka likarolo tse nyane.
2. K'halori ea khalori ea lijo le boima ba 'mele bo feteletseng.
3. Phepo e nang le tsoekere e phahameng e kenyelletsa ho fokotseha ha lik'habohaedreite lijong ka lebaka la ho hana tsoekere le phofo ea premium, lihlahisoa tsohle le lijana tse nang le litaba tsa tsona.
4. Lik'habohaedreite tse ka bang 250 - 300 g li lokela ho tsoa ho meroho, bohobe bo sootho, litholoana tse sa jeoang, lijo-thollo tse tsoang lithollo tse sa bonoang.
5. Liprotheine lijong li na le palo ea mmele. Proteine ​​e ratoang ho tsoa litlhaping, lihlahisoa tsa lebese le bolila tse nang le mafura a tlase, lehe le lesoeu, lijo tsa leoatleng, chisi e nang le mafura a tlase. Nama e khothalletsoa mefuta e tlase e mafura. Botsofaling, sejo sa nama se lenaneng se lokela ho fokotseha, 'me tšebeliso ea litlhapi e lokela ho eketsoa.
6. Mafura a lekantsoe ho 60 g, halofo ea ona e lokela ho fumanoa lijong tsa limela.
7. Ka khatello e eketsehileng le ho bola ha mosebetsi oa pelo, letsoai le qheleloa ka thoko lijong. Maemong a mang kaofela, ho ka etsahala ka letsatsi ha ho feta 4 g.
8. Puso ea lino tse tahang - metsi a nooang a hloekileng a lokela ho ba lilithara tse 1,2 - 1.5.
9. Lintho tse jang le tse ling li haella, ka hona lijana tsa pele li lokiselitsoe meroho.
10. Ha ho na ho halikisoa, ho fafatsa kapa ho baka ka oli.

Lijo tse lokelang ho fokotsa k'holeseterole e lokela ho kenyelletsa lijo tse nang le phello ea lipotropic - ho thibela ho kenngoa ha mafura liseleng tse ka tlasana le bokong. Tsena li kenyelletsa: nama ea khomo ea tlhapi, e nang le mafura a tlase, haholo-holo lijo tsa leoatleng, chisi ea katse, tofu. Lihlahisoa tsena li kenyelletsa li-amino acid tsa bohlokoa - choline, methionine, lecithin, betaine le inositol.

Li-acids tsa polyunsaturated tse mafura Omega 3 le Omega 6 le tsona li na le phello ea lipotropic. Li fumaneha ka linsese, poone le oli ea mohloaare, tlhapi. Ntho e fumanehang joalo ka iodine le eona e ntlafatsa metabolism ea mafura, ka hona ho khothalletsoa hore ka k'holeseterole e phahameng ho na le li-salads tse tsoang leoatleng, lijo tsa leoatleng.

Kelp e omisitsoeng e ka ba mobung oa kofi hape e sebelisoa e le letsoai. Ho ntlafatsa tatso, ho khothalletsoa le ho eketsa meroho e khabeloang le lero la lemone. Fibre e na le thepa ea lipotropic. Lijo tse nang le phepo e ntle ea meroho le matlhare li tlosa tsoekere e ngata le k'holeseterole.

Pele o sebelisoa, matlapi a lokela ho khangoa ke metsi a belang, joale a ka tsoakoa le kefir, yoghur, lero, phofo, chisi ea chisi. Lijana tsa nama le tlhapi li kopantsoe le mabili - li sebelisoa e le bohobe pele bo baka, sopho le lino li lokiselitsoe ho tsoa holima korong.

Ho theola tsoekere ea mali ho bonolo ha o tseba hore na o hloka lihlahisoa life bakeng sa ho li kenyeletsa lijong tsa letsatsi le letsatsi. Tsena li kenyelletsa: eiee e phehiloeng le e phehiloeng, sinamone, ginger, Jerusalema artichoke, chicory, blueberries, blueberries bakeng sa lefu la tsoekere.

Lijo tse thibetsoeng le lijana

Lijo tse nang le tsoekere e ngata le cholesterol li kenyelletsa ho kenyelletsoa ha lijo le lijana tse amang hampe matšoao ana. Ka lefu la tsoekere le hypercholesterolemia E thibetsoe ho sebelisa Ho ja nama e mafura, soseji, likhahla, liswiti, lijo-thollo, mafura a mangata, sodas, libanana

Ea bohlokoa haholo mokhoa oa ho phekola mochesoe sebedisoang ho pheha. Ho khothalletsoa ho pheha lijo tse nang le phepo, ho baka ka ontong kapa ka grill, mouoane, sechu. Ha ho halika, litlolo tsa khalori le mafura a lijana li eketseha haholo, e leng se sa amoheleheng bakeng sa phepo e nepahetseng. Ha li-compotes tse phehang, lino tse nooang, li-decoctions, ha li khothalletsoe ho eketsa tsoekere e tšoeu. Ho kenyelletsa seno, o ka eketsa mahe a linotsi.

Boloetse ba metabolic, lintho tse ka sehloohong tseo e leng keketseho ea choleum ea tsoekere le tsoekere, ha se polelo. Ka ho lemoha ka nako ea pathology, ho etsa hore matšoao a bona a lekane, ho lekane ho latela melao-motheo ea phepo e nepahetseng, hammoho le litlhahiso tse ling tsa bongaka.

Ho bohlokoa hore kamehla u fane ka mali ho khetholla boemo ba tsoekere le cholesterol ho eona. Mehato ena e bonolo e tla thusa ho boloka bophelo bo botle, ho eketsa tebello ea bophelo!