Lijo tse fokotsang lipid > Lijo tsa lefu la tsoekere

Lijo tse theolang lipid ke lijo tse ikhethang tse reretsoeng ho theola cholesterol 'meleng. Ka hona, lenane le nang le lijo tse joalo le bolela ho kenyelletsoa ka botlalo ha lijo tsa mantlha tse nang le lik'habohaedreite tse bonolo tse jang lijo, mafura a liphoofolo le cholesterol.

Cholesterol ke ntho e kang mafura e tsoang sehlopheng sa li-steroid tse ka hlahisoang ka boithatelo ke 'mele oa motho. Lenane la cholesterol le lekaneng le bohlokoa lits'ebetsong tse kholo tsa biochemical. Kahoo, k'holeseterole e fetoha lihormone tsa progesterone le li-hormone tse ling tsa thobalano tsa steroid, hammoho le corticosteroids.

Cholesterol e ameha ho thehoeng ha vithamine D3, asiti ea bile, e thusa ho sireletsa lisele tse khubelu tsa mali hore li se ke tsa pepesetsoa chefo e nang le chefo, e laola ho eketsoa hoa membrane ea sele le lits'ebetso tse ling tse ngata tsa bohlokoa 'meleng.

Empa ho fapana le liphoofolo (moo 'mele o emisang tlhahiso e ikemetseng ea k'holeseterole ha e kenelletsoa ka bongata ka lijo), batho ha ba na taolo ea cholesterol ho latela molao-motheo oa ho fana ka maikutlo. Ka hona, ka tšebeliso e sa feleng ea lijo tse mafura le khalori e ngata, k'holeseterole e tla ipokella ka linako tsohle, e leng se eketsang menyetla ea ho ba le mafu a pelo le methapo.

Ha se cholesterol ka boeona e leng kotsi, empa litaba tsa eona tse ntseng li eketseha 'meleng le ho se leka-lekane pakeng tsa likaroloana tsa cholesterol lehlakoreng la lipoprotein tse tlaase.

Ka hona, ho bohlokoa haholo ho lekola maemo a cholesterol ho batho ba nang le mafu a pelo (mohlala, angina pectoris, stroke stroke, coronary artery lefu, myocardial infarction le ba bang), hammoho le motho e mong le e mong ea ikemiselitseng maloetse ana (lefutso, botsofe, ho tsuba, ho nona haholo lefu la tsoekere, khatello e phahameng ea mali, jj.).

Hape, ho boloka boemo bo sireletsehileng ba cholesterol hoa hlokahala ho motho e mong le e mong ea batlang ho lelefatsa lilemo tsa bophelo ba hae tse tlase le tse mafolofolo. Bakeng sa sena, ho lokela ho bonoe feela litekanyetso tse itseng tsa phepo e nepahetseng. Ha ua lokela ho hlokomela sehlahisoa leha e le life tse khethehileng (mafura, nama e tsubiloeng, botoro), empa tšebeliso ea tsona e feteletseng le e sa laoleheng.

Batho ba batenya, ntle le ho hana lijo tse mafura, le bona ba tlameha ho fokotsa tšebeliso ea likhalori tsa letsatsi le letsatsi. Maemong a mang, ngaka e ka etsa tlhahiso e matla ea ho fokotsa lipid bakeng sa mafu a boletsoeng a pelo.

Hangata, lijo tse fokotsang lipid li akaretsoa ka kakaretso. Haeba tlolo ea molao e etsahala ka karolo ea litho tse fapaneng, ngaka e etsa liphetoho tse nepahetseng. Ka nako e ts'oanang, ho hana lijo ka mor'a 19,00 le ho kenyelletsoa ha lijo tse se nang phepo tse nang le phepo e ntle ea semela le ho se kenyelle kolesterololone (litholoana le meroho efe kapa efe) ho nkoa ho le bohlokoa.

Lihlahisoa tse lumelletsoeng ho sebelisoa nakong ea lijo tse fokotsang lipid:

Meroho e fapaneng e sa tsoakoang le meroho e halikiloeng (ka ho khetheha ka letlalo): tamati, li-eggplant, radish, li-turnips, k'habeche, likomkomere, lierekisi, poone, linaoa, kholifulawa, k'habeche, squash, radish, zucchini, lihoete, lijana, jj. Ho meroho ena, ho khothalletsoa ho etsa li-salads tse fapaneng, li-borsch tsa limela tse batang, sopho ea beetroot, vinaigrette le tse ling tse ngata. Hape, meroho eohle e ka fufuleloa, ea fuoa sechu le ho baka.
Litholoana le monokotsoai tse fapaneng tse nang le letlalo: liapole, liperela, phaenapole, plums, liperekisi, li-raspberries, li-cherries, li-currants, jj. Li ka jeoa tse halikiloeng le tse ncha, tsa lokisa lisalamo ho tsona, pheha li-compotes le jelly (ntle le tsoekere).
Litlama tse fapaneng: lieie, celery, dill, parsley, spinach, sorrel, basil, salate, jj.
Lioli tsa meroho: li-rapeseed, peo ea morara, mohloaare, soneblomo, linseed le tse ling.
Lijo tsa leoatleng: kelp, tlhapi, squid jj.
Lino-mapholi: metsi a nang le liminerale le tse hlakileng, lero ntle le tsoekere e eketsoeng, lino-mapholi tsa litholoana, tee.

Batho ba boima bo itekanetseng ba ka kenyelletsa bohobe bo fokolang ba rye, bijoux, raese le lijo-thollo tse tsoekere (metsing) lijong tsa bona.

Lijo tse ka jelloang nakong ea lijo tse fokotsang lipid lia fokola:

Litlhapi tse khubelu le tsa noka.
Lebese le lihlahisoa tsohle tse tsoang ho lona: tranelate e bolila, chisi, kefir, chisi ea chisi, botoro, yoghurt, yoghur, lebese le halikiloeng le halikiloeng, li-maziwa, ice cream, lebese le kolobelitsoeng.
Nama ea nama ea khomo e tšoeu, e tšoeu (e se nang letlalo). Lihlahisoa tsena li ka pheha, tsa apehoa ka mashala, li halikiloe kapa ka ontong. Ho ke ke tse sa lakatseheng ho Fry le nama ea litholoana.
Moro oa bobeli kamora kuku ea mafura a mafura le nama ea khomo (moroho oa mantlha oa huloa, qetellong nama e phehoa ka metsi a macha).
Li-mushroom (tse omisitsoeng, tse ncha, tse halikiloeng).
Litapole (haholo-holo ea lilemo tse ka bang hora e le 'ngoe ka metsing a batang). Ho khothalletsoa ho e pheha, ka linako tse ling u ka e Fafatsa habobebe.
Linate tse fapaneng (lialmonde, li-hazelnuts, walnuts le tse ling).
Ketchup (ntle le tsoekere e ekelitsoeng), linoko, adjika, mosetareta, asene, asiti ea soya, linoko.
Tee, kofi ea hang-hang ntle le tsoekere.

Lihlahisoa tse thibetsoeng ho li sebelisa nakong ea lijo tse fokotsang lipid:

Mefuta e fapaneng ea meroho le mafura a liphoofolo (mafura a sitsoeng): oli ea palema le ea kokonate, ea hasoa, margarine, oli ea ho pheha le mafura a nama ea kolobe.
Lijo tse mafura le mafura: nama ea kolobe, letata, konyana. Le lijo tse fapa-fapaneng tse nang le mafura a nang le mafura a mangata: lisoseji, brisket, nama ea kolobe e halikiloeng, nama ea nama ea khomo, ham, molala, nama e tsubelletsoeng, linate tsa nama, likolobe tsa nama, lisoseji, soseji tse phehiloeng le tse tsubelletsoeng, nama e kolobelitsoeng, meroho ea nama e mafura.
Mefuta e fapa-fapaneng: liphio, masapo a sebete, sebete (le ho se phunya), matšoafo.
Letlalo le nama e khubelu ho likhoho.
Caviar ea litlhapi, mollusks, sturgeon, sebete sa tlhapi, crayfish le shrimp.
Confectionery e nang le tsoekere le cocoa, hammoho le mahe a linotsi.
Bijoux
Lijo tse potlakileng: li-popcorn, hamburger, li-fries tsa french, jj.
Bohobe bo tšoeu ho tsoa ho phofo ea pele le lihlahisoa tse fapaneng tsa baking (li-pastry, li-biscuits, likuku, li-dryer, li-crackers).
Mahe le lijana tse tsoang ho tsona.
Likhooa tsa khabone le lino tse tahang.

Melao ea mantlha le melao-motheo ea lijo tse fokotsang lipid:

Phepo e nepahetseng e lokela ho ba e loketseng. Ho tlameha ho ba le teka-tekano e sa feleng lipakeng tsa limatlafatsi le matla a tsoang lijong mme a sebelisoa ka litlhoko tsa 'mele. Lihlahisoa tsohle ha lia lokela ho ba tsa boleng bo holimo feela, tse nang le khalori e tlase ebile li na le phepo, empa hape li lokela ho fapana.

Hoa hlokahala ho boloka tekano pakeng tsa mafura a fapaneng a kenang 'meleng. Ntle le ho ja e lokela ho ba liphoofolo (kapa mafura a mafura), boholo ba polyunsaturated (sehlopha omega le ba bang).

Liprotheine lia hlokahala lijong, empa nama eo u e khethang e lokela ho ba lele. Mahe a lumelloa hore a se ke a ja makhetlo a fetang a mabeli ho isa ho a mararo ka beke. Sebelisa lihlahisoa tsohle tsa nama ntle le letlalo ebe u pheha ntle le ho halika ka oli.

Lihlahisoa tsa lebese le lebese le bolila li lokela ho jeoa hanyane, ho khethoa li lokela ho fuoa ba fokolang khalori.

Li-carbohydrate tse rarahaneng li ka sebelisoa khafetsa: ligrama tse 400 ka letsatsi li lokela ho ba ka merohong e fapaneng le litholoana tse nang le fiber e ngata (karolo ea boraro ea tsona e leng molemo ho ja tse ncha), ligrama tse 100-200 tse setseng li lokela ho etsoa ka lihlahisoa tse fapaneng tsa lijo-thollo.

Ha ho na le mafu a pelo, melao e ka ba thata ebile ea fetoha.

Ka hona, lijana tsohle tsa nama li phehiloe hantle le ho jelloa hammoho le lijana tsa lehlakoreng la meroho. Ho ka jeoa ligrama tse 50 tsa chisi e se nang mafura kapa tlhapi, le ligrama tse ka bang 60 tsa nama e mafura a tlase e ka jeoa ka letsatsi.

Ho molemo ho ja hanyane le hanyane hanyane, hanyane kapa hano ka letsatsi. Lijo tsa mantsiboea ha ea lokela ho ba kamora lihora tse peli ho isa ho tse tharo pele a robala.Haeba ka mor'a lijo tsa mantsiboea u hlile u batla ho ja, joale u lumelloa ho noa khalase ea kefir, ja apole kapa lihoete.

Ha ho khoneha, ho khothalletsoa ho eketsa lijo tsa leoatleng lijong: tlhapi, leoatle, shrimp le squid.

Boholo ba bohobe ha boa lokela ho feta 200 mg ka letsatsi (ho molemo ho sebelisa boea ba rye, korong, stale).

Lenaneo la ho ja la lipid le ka bang matsatsi a mararo.

Letsatsi la pele.

Lijoa tsa hoseng: phofo ea oatmeal ka lebese le senang skim (ligrama tse 200), tee e fokolang e tala (200 ml).

Lijoa tsa bobeli tsa hoseng: salate ea litholoana le ea berry (ligrama tse 250).

Lijo tsa motšeare: pepere ea tšepe e tlatsitsoe ka nama ea khomo le raese (ligrama tse 300), lero la apole (200 ml).

Ho ja lijo tse nang le phepo: li-toast tse 2 (bohobe ba koro e nang le korong) le jeme, pere e le 'ngoe e bohareng.

Lijo tsa mantsiboea: borsch ea limela e nang le mafura a bolila a bolila ka (300 ml).

Letsatsi la bobeli.

Lijoa tsa hoseng: salate e ncha e sa tsoakoang le oli ea mohloaare (ligrama tse 250), tee e ntšo e fokolang (200 ml).

Lijo tsa motšeare: 1 morara o omisitsoeng le li-plums tse 3.

Lijo tsa motšeare: li-porridge tsa buckwheat (ligrama tse 200) le lebese la likhoho le phehiloeng (ligrama tse 100), lero la perekisi.

Snack: chisi ea konkreite ea 4% e nang le litholoana tse omisitsoeng (ligrama tse 250).

Lijo tsa mantsiboea: tlhapi e halikiloeng (ligrama tse 200), salate e tšoeu ea khalase e nang le celery le apole (ligrama tse 150).

Letsatsi la boraro.

Lijoa tsa hoseng: casserole ea chate e nang le liapole tse ncha (250 dikgerama), kofi e nang le lebese (200 ml).

Lijoa tsa bobeli tsa hoseng: li-omelet tse nang le mahe a mabeli (ligrama tse 200), tee e tala (200 ml).

Lijo tsa motšehare: sopho ea meroho (300 ml), bohobe ba likomkomere tse peli.

Sekhahla: salate ea Greece (ligrama tse 250), metsi a nang le liminerale (200 ml).

Lijo tsa mantsiboea: nama ea khomo e halikiloeng (ligrama tse 150), meroho e halikiloeng (linaoa tse tala, lihoete, zucchini) (ligrama tse 200).

Lijo tsa hypolipidemic hangata ho thoe ha se lijo tse ngata haholo joaloka mofuta oa phepo e nepahetseng. Ha e thuse feela ho fokotsa haholo cholesterol 'meleng, empa hape le ho tlosa boima bo feteletseng le ho ntlafatsa' mele kaofela.

Ho bohlokoa ho hopola hore maemong a mang, ho fokotsa cholesterol e phahameng, ngaka e ka sebelisa pheko e rarahaneng, eo ka ntle le lijo tse fokotsang lipid e kenyelletsa ho ja lithethefatsi tse ling tse fokotsang k'holeseterole, ts'ebetso e eketsehileng ea koloi, ho tlohela mekhoa e mebe (ho tsuba, ho noa joala) le ho theola boima ba 'mele.

O joang?

Melao-motheo e akaretsang le likarolo tsa phepelo e fokotsang lipid. Lijo tsena li reretsoe ho fokotsa bongata ba cholesterol 'meleng.

Cholesterol ke selekane ho tsoa mokhatlong oa li-steroid, e leng ntho e kang mafura. E kenella kahare ho 'mele oa motho ka lijo, hape e ka hlahisoa ka boithatelo ke lisele. Bakeng sa bophelo bo tloaelehileng, ntho ena ea hlokahala, hobane e nka karolo lits'ebetsong tsa bohlokoa ka ho fetisisa:

e sireletsa lisele tse khubelu tsa mali chefo,
e teng ha ho etsoa vithamine D,
e nka karolo molemong oa lihormone tsa thobalano,
e laola ho eketsoa hoa membrane ea sele.

Haeba boemo ba cholesterol maling bo nyoloha liphoofolong, joale tlhahiso ea bona e emisa hanghang. Batho ha ba na melao e joalo. Ka hona, ho kenella haholo-khalori e phahameng, lijo tse nang le mafura li lebisa keketseho e 'maloa ea ntho ea steroid. Hona ke tšokelo e tobileng le e kholo ho pelo le methapo ea mali.

Qeto: eseng k'holeseterole ka boeona e kotsi bakeng sa bophelo bo botle, empa e fetelletse 'meleng. Hoa hlokahala ho hlokomela boemo ba cholesterol e le hore e lelefatse tšebetso ea eona le bocha. Bakeng sa sena, pele ho tsohle, hoa hlokahala ho latela melao e itseng ea mokhoa oa ho fepa. Sena se lumellana ka botlalo le lijo tse fokotsang lipid, tseo sepheo sa tsona se ka sehloohong e leng ho ts'ehetsa maemo a cholesterol a phetseng hantle.

Melao-motheo ea phepelo e tloaelehileng ea lipid:

Ho bolaoa ke tlala ho thibetsoe ka thata! Haeba liponto tse ling li felisoa ke "tlala" - lijo tsena ha se hypolipidemic.
Ho e latela, ho bohlokoa haholo ho e ja hangata kamoo ho ka khonehang, makhetlo a 5-6 ka letsatsi ka likarolo tse nyane mme ntle le ho phomola nako e telele pakeng tsa lijo.Khetho e ntle: Lijo tse tharo tse ka sehloohong le lino tse peli pakeng tsa tsona.
Sheba lijo. Ho na le lihora tse behiloeng ka thata-thata. Lijo tsa mantsiboea ha ea lokela ho ba kamora lihora tse 'ne pele a robala.

Mme ho bohlokoa haholo ho hlahloba lijo ka botlalo:

fokotsa haholo tšebeliso ea tsoekere, letsoai, lihlahisoa tsa lebese le mahe,
Barekisi ba ka sehloohong ba protheine e lokela ho ba likhoho le litlhapi,
mafura a saturated (liphoofolo) a lokela ho nkuoa hanyane ho feta polyunsaturated,
monyetla oa ho ja lijo tse nang le fiber e ngata le lik'habohaedreite,
ka tieo hlokomela dikahare tsa khalori ea lijana, ha ea lokela ho feta 1200 Kcal,
mokhoa oa ho pheha: ho pheha, ho pheha, ho baka.
- Noa metsi a mangata. E lokela ho taoa ho fihla ho lilithara tse peli ka letsatsi.

Tabeng ea ho boloka ka hloko melao ena eohle, sephetho se ke ke sa nka nako e telele se tlang: ho theola boima ba 'mele ho nkuoa ho fihlela ho 6,7 lik'hilograma, ho ntlafala, ho robala ho ntlafatsa, bohloko bo sebakeng sa pelo bo khaotsa.

U ka khomarela lijo tse fokotsang lipid bakeng sa nako e sa lekanyetsoang, 'me maemong a itseng le lipontšo, li khomarele bonyane bophelo bohle ba hau.

Lenane la Lihlahisoa

Bakeng sa ts'ebetso e kholo ka ho fetisisa ea ho ja lijo tse tloaelehileng tsa lipid, ho khothalletsoa ho ela hloko lethathamo la lihlahisoa tse tharo, tseo ka tsona u lokelang ho latela tse lumellaneng le tse haneloang ka kotloloho:

Lijo tse nang le phepo e ntle:

linate (lialmonde, walnuts),
meroho (lierekisi, squash, zucchini, eggplant, kholifulawa le k'habeche e tšoeu, lihoete, li-turnips, linaoa, radish, tamati, li-beet),
litholoana tse omisitsoeng
litholoana, monokotsoai (o hlonngoe ntle le tsoekere, meka, ocha),
mohatla
lihlapi tsa leoatle (ho kenyeletsoa le ole) - lijo-thollo, lijo-thollo,
eiee, konofolo, litlama,
sea kale,
lino tse tahang, likhomphutha, lino tse senang tsoekere,
oli ea limela (rapeseed, olive, linseed, almond, soneblomo).

Lihlahisoa li lumelletsoe empa ka tekano:

litlhapi tsa noka
kefir, chisi ea chisi,
litapole (empa ha li halikiloe),
nama ea likhoho (e se nang letlalo, e tšoeu, e se nang mafura),
li-mushroom
buckwheat
veal
nyeoe,
chisi
mahe
botoro
kofi (ntle le lebese le tsoekere),
bohobe ba rye
mahe a linotsi
lipompong (lipompong, marmalade, marshmallows).

Lihlahisoa tse thibetsoeng nakong ea lijo:

lihlahisoa tsa lebese, tse nang le mafura a kaholimo ho 3% (tranelate, tranelate e bolila, ice cream, lebese le tlotsitsoeng),
mafura, maraka le mafura a confectionery,
nama e mafura (konyana, nama ea kolobe),
kokonate le oli ea palema,
soseji le nama e tsubang,
lihlahisoa tsa nama tse halikiloeng,
moroho oa nama
nama le nama ea tlhapi,
nama ea khoho (e khubelu),
Lijo tsa leoatleng (squid, caviar, shrimp),
mayonnaise, ketchup, linoko tse nokiloeng,
Bakery le lihlahisoa tsa confectionery, Craber,
bijoux
libanana le morara
cocoa le chokolete
tsoekere
khalase e nang le khaba le lino tse tahang.

Mantaha

Lijoa tsa pele: oatmeal kapa millet porridge ka metsing, tee ea limela kapa e tala.
Lijo tsa hoseng tsa bobeli: Litholoana le monokotsoai o sa lomeloang.
Lijo tsa motšehare: sopho ea meroho, bohobe ba lijo-thollo (likhaba tse 2), lero la berry ntle le tsoekere.
Sekhahla: coleslaw ea leoatle.
Lijo tsa mantsiboea: meroho e kentsoeng, litlhapi tse tsamaisitsoeng, metsi a nang le liminerale (ntle le khase).

Lijoa tsa pele: li-cheesecake (2 likhomphutha.) Lero la Orange.
Lijoa tsa hoseng: linate (200 g), plum kapa perekisi.
Lijo tsa motšeare: li-buckwheat, matsoele a khoho a phehiloeng, lero la litholoana (apole).
Ho ja lijo-thollo: rye bohobe ho ferekanya (2 likhomphutha.), Pear.
Lijo tsa mantsiboea: Sopho ea limela e nang le limela, metsi a nang le liminerale.

Lijoa tsa pele: lierekisi tsa raese (ka ho khetheha raese e sootho) ka metsing, kofi ea hang-hang ntle le lebese.
Lijoa tsa hoseng: mokopu o phehiloeng kapa litholoana.
Lijo tsa motšeare: tsebe e tsoang litlhaping tsa leoatleng, bohobe bo nang le lijo-thollo, tee e nang le linoko.
Ho ja lijo tse bobebe: salate ea meroho kapa ea litholoana.
Lijo tsa mantsiboea: squash e halikiloeng le litapole ka lebese la skim, sengoathoana sa veal e phehiloeng, metsi a liminerale.

Lijoa tsa pele tsa lijo-thollo: Millet porridge e nang le litholoana tse omisitsoeng, tee e nang le lero le mahe a linotsi.
Lijoa tsa hoseng: lehe le phehiloeng, bohobe ba lijo-thollo.
Lijo tsa motšeare: borscht ea limela kapa vinaigrette, kofi ea hang-hang.
Snack: salate ea litholoana e nang le yogurt e mafura a tlase.
Lijo tsa mantsiboea: litapole tse halikiloeng ka tlhapi ea leoatleng kapa khoho e nang le mafura a fokolang, metsi a liminerale.

Lijoa tsa pele: lijo-thollo holim'a metsi a tsoang motsoakong oa lithollo (li ka etsoa ho tsoa ho li-flakes tse kholo), lero la litholoana.
Lijoa tsa hoseng: litholoana (li-Persimmons, liapole, plums) kapa litholoana tsa lamunu.
Lijo tsa motšeare: sechu sa meroho ka sefuba sa khoho, tee e nang le linoko le litlama.
Nosetso: kefir e nang le bonyane mafura a mafura, linate (150 g).
Lijo tsa mantsiboea: litapole tse phehiloeng ka li-mushroom, metsi a nang le liminerale

Lijoa tsa pele: chisi ea chisi, chisi ea feta, kofi.
Lijoa tsa bobeli tsa hoseng: salate ea leoatle, mandarin.
Lijo tsa motšehare: sopho e batang ea meroho e nang le kefir, sengoathoana sa tlhapi e phehiloeng, senoelo sa litholoana.
Snack: salate ea rantipole le konofolo.
Lijo tsa mantsiboea: salate ea meroho, sengoathoana sa turkey e halikiloeng, metsi a liminerale.

Sontaha

Lijoa tsa pele tsa lijo-thollo: li-porridge tsa setlama tse nang le morara o omisitsoeng, kofi.
Lijoa tsa bobeli tsa hoseng: yoghur ea maiketsetso e nang le monokotsoai.
Lijo tsa motšeare: sopho ea linaoa kapa ea lens, bohobe ba korong, lero la litholoana.
Snack: liapole tse peli tse halikiloeng.
Lijo tsa mantsiboea: raese e phehiloeng, karolo ea litlhapi tsa leoatle tse tsamaisitsoeng, metsi a liminerale.

Haeba lijo li etselitsoe nako e itseng. Mme tsela ea eona e se e ea fela, ho hlokahala hore ho netefatsoe ho tsoa butle.

Matsatsing a mabeli kapa a mararo a pele, hlahisa palo e kholoanyane ea lihlahisoa ho tsoa lenaneng la bobeli ho ja: chisi, chisi ea chisi, mahe, nama. Litšebeletso li ka eketsoa, empa ka meeli e loketseng. Palo ea lijo e ntse e ts'oana.
Nakong e tlang, fetola e 'ngoe ea lijo ka lijana tse tloaelehileng: sopho ea nama, pasta e phehiloeng, bohobe.
Ka ho eketsa boholo ba li-servings, le ho kenyelletsa lijo tse "thibetsoeng" lijong, palo ea meroalo e lokela ho fokotsoa. Empa bonyane ho tlameha ho ba le ba bararo. Ka mokhoa o nepahetseng, lijo ka letsatsi ke lijo tse 'ne ka letsatsi.
E le hore boemo ba k'holeseterole e se ke ea theoha tekanyo, leha o qetile thupelo ea phepelo ea lijo, ha ho hlokahale hore u sebelise lijo tse halikiloeng, lijo tse halikiloeng, lihlahisoa tse feliloeng, haholo-holo li-shish, likuku tse nang le tranelate.
Ho bohlokoa ho latela phepo e arohaneng, bonyane ka tekanyo e bonolo ho feta. Batho ba tšohile ha ba re "mokhoa o fapaneng oa phepo e nepahetseng", ha e leke mang kapa mang ho nahana ka motsoako oa lik'hemik'hale pele a ja. Empa e mong le e mong o khona ho leka ho arola tee e nkhang hamonate ka sandwich le botoro le litlhapi tse letsoai. Kamora ho ja "satiety", o ka khutlela tafoleng ea lijo.

Malebela a mang le maqiti

Qalong, maemo a lijo, mefokolo ea lona, a tla bonahala a le boima ho mokuli, hobane o tlameha ho tela lijana tse u li ratang haholo. Le ha ho le joalo, hoa khonahala ho lula o le motlotlo ka taba ea hore ha se nako e telele - nako ea ho shebisisa ka tieo hangata e na le likhoeli tse 3. Nakong e tlang, ho hlokahala feela ho latela metheo ea phepo e nepahetseng mme o se ke oa ja lijo tse "hanetsoeng" ka ho fetesisa.

Ha rea lokela ho lebala ka puso ea ho noha: bonyane likhalase tse 8 tsa metsi. Ho molemo hore o noe metsi halofo ea hora pele ho lijo le halofo ea hora ka mor'a eona.

Haeba maikutlo a tlala a u tšoenya mantsiboea, joale hoa utloahala ho sebelisa yogurt e nyane, likomkomere tse ncha, lihoete, liapole.

Haesale ho tsebahala ka hore ke "cholesterol" ea cranberries le konofolo. Ka hona, lihlahisoa tsena li ka jeoa bonyane letsatsi le leng le le leng. Monokotšoai ona o mocha ebile o li eketsa likomkomere, lisalateng tsa litholoana, o etsa lero la litholoana ho tsona. Likhetho tse loketseng: li-cranberries, tse khabisitsoeng ka mahe a linotsi, le sauerkraut ka cranberries le oli ea meroho.

Garlic e ka jeoa e sa tsoa khuoa, e ekeletsoe sopho, lisaladi le sechu sa meroho. Le ha o ntse o leka ho fumana sephetho se hlahisang litholoana, o ke ke oa hana nama ka botlalo. Ntle le moo, ena ke phepelo e ka sehloohong ea tšepe. Ntle le moo, haeba ha u botsoa u bile u bonts'a monahano o hlakileng, u ka etsa hore ho ja ho se thata, empa ho bile ho ntlafatsoe.

Mona ke mekhoa ea ho pheha e tla khahloa ke ba sa "jeng".

Bakeng sa lijo tsa hoseng. "Ho hula moea ka liapole."

semolina - likhaba tse 2,
yolk - 1,
proteni - 2,
skim lebese –0,5 linoelo,
botoro - sengoathoana,
mahe a linotsi - 1 khaba
letsoai - halofo ea khaba.

Ho itokisetsa: beha lebese setofong hang ha le qala ho pheha, tšela li-groats ka ho sona ka molapo o bonolo ebe o hlohlelletsa ho pheha metsotso e 5. Ho apole, tlosa lekhapetla le konokono, khaba ka grater e kopaneng. Eketsa mahe a linotsi, apole, yolk le botoro ho porridge, kopanya ntho e ngoe le e ngoe. Beat liprotheine ka letsoai ho fihlela Foam e tiileng e hlaha 'me e kenelle ka motsoako oa manno-apple. Pheha metsotso e ka bang 40 ho 180 ° C.

Bakeng sa lijo tsa mots'eare. Sopho e "Vegetable le chisi ea feta."

lihoete - 1 pc.,
litapole - 2 likhomphutha.,
motsoako oa celery - 1 pc ,.
eiee - li-pcs tse 2.,
dill, parsley (basil le se haufi),
oli ea limela bakeng sa passivation.

Ho itokisetsa: Grind ea celery le lihoete ka grater e mahareng, chop ea onion le sauté bakeng sa 'mala oa khauta. Litapole khaola ka li-cubes. Ha metsi a belisoa, theola meroho ho eona, fokotsa mocheso ebe o pheha metsotso e 5. Kenya chisi ea feta, eo pele e neng e khabeloa kapa e halikiloe ka letsoai. Pele o sebeletsa, noka sopho ka litlama.

Bakeng sa lijo tsa mantsiboea. Casserole "Hake le litapole."

hake - 200 g.
litapole - 2 likhomphutha.,
eiee - 1 pc.,
oli ea limela - thispone tse 2,
skim lebese - 50 di ml.

Ho itokisetsa: Tlosa masapo tlhapi ebe u pheha setlolo ka eiee. Tlatsa tlhapi e felileng ka fereko (kapa ka grinder ea nama), khabeloa onion hantle. Lokisetsa litapole tse khabisitsoeng ka setso ho tloha litapole, eketsa litlhapi, lieie, lebese, botoro, letsoai le kopanya tsohle. Bake metsotso e 3 ho fihlela e le putsoa khauta.

Ho fokotsa boima ba "monate" ebile ho monate!

Matšoao le contraindication

Khetho ena ea ho ja e bohlokoa feela ho bakuli ba nang le tlhahlobo ea:

angina pectoris
myocardial infarction
stroke
lefu la vascular
khatello ea mali
k'holeseterole e phahameng.

botsofe
ho nona haholo
kotsi ea lefu la vascular le lefu la pelo.

Na batho ba phetseng hantle ba hloka lijo tse joalo?

Ho joalo Motho e mong le e mong o tla rua molemo ka ho latela melao-motheo e meng ea ho ja ka tsela e phetseng hantle. Tabeng ena, ha ho hlokahale ho fana ka lijana leha e le life le lihlahisoa tse nang le thepa e kotsi. Mekhoa ea ho pheha le ho e sebelisa haholo e etsa hore ba be kotsi.

Boithuto bo tebileng ba bongaka bo bontša hore:

Tšebeliso ea lihlapi, leha e le tse nyane, li thusa ho fokotsa kotsi ea lefu la coronary ka ho fihlela ho 20%.
Litholoana le meroho, haholo-holo ka foromo ea tsona e tala, e sireletsa ka mokhoa o phethahetseng khahlanong le kotsi e mpe ea cerebrovascular.
Ka ho tlohela mafura a mangata, le ho fana ka khetho ea mafura a polyunsaturated, acid e fokotsoa ke 30% ho tsoa ho tlhaselo ea pelo le ho se sebetse ha pelo.

Lijo tsena ke tsa bongaka, li lokela ho fuoa lingaka. Ka nako e ts'oanang, lingaka ha li nke e le lijo, empa e le sesebelisoa se khethehileng sa phepo e nepahetseng, eo pele e neng e reretsoe ho ntlafatsa mmele, ebe ka mor'a moo e fokotsa boima ba 'mele. Ena ke e 'ngoe ea lijo tse ngata tse hlabosang tse tsoang ho litsebi. Ngaka efe kapa efe e tla amohela le ho khothaletsa lijo tse joalo, empa ho nahanela 'nete ea hore ha ho na litlolo bakeng sa ts'ebeliso ea eona. Lintlha tse joalo li lokela ho tsotelloa.

Ha ho na monyetla ha u ka khetha ho ja lijo tse fokotsang lipid le:

maloetse a sa foleng a sa foleng
Insulin e itšetlehileng ka lefu la tsoekere,
khaello ea khalsiamo 'meleng,
boima
boimana
sefuba
ka tlase ho lilemo tse 18.

Bakeng sa ba bang kaofela, lijo tse joalo li ka ba molemo.

Litlamorao ntlheng ena ha li bonoe. Li ka etsahala feela ka lebaka la liphoso tsa bakuli ka bobona, ba tlola melao ea mantlha ea ho hlophisa menyu le ho tlisa lithibelo tse sa utloahaleng le tse sa reriloeng.

Le ha ho le joalo, ho hlokahala hore u batle keletso ea ngaka, ho ka ba molemo ha a thusa ho etsa lijo tsa motho ka mong, tse lokelang ho lateloa. Haeba ka lebaka le itseng ho bile le mathata a bophelo nakong ea lijo, bofokoli, ho sithabela ha methapo ho bonoa, o lokela ho bona ngaka ea hau.

Likotsi tsa ho ja li kenyelletsa feela ponahalo ea ho hloka calcium. Empa e phetoa habonolo ka thuso ea meriana e boletsoeng e nang le ntho ena.

Ho bohlokoa ho tseba hore bakeng sa ho fokotsa cholesterol e ngata, maemong a mang, lenaneo le felletseng le ka laeloa ke ngaka ea hau. E boetse e kenyelletsa lijo tse fokotsang lipid le tšebeliso ea lithethefatsi tse ling - lithethefatsi tse theolang cholesterol.

Empa mokuli ka boeena o lokela ho leka. Hape u se ke oa fela pelo 'me u inehele tekong ea ho ja "yummy". Ho eketsa ts'ebetso ea makoloi, ho lahla mekhoa e mebe (joala le ho tsuba) ho tla eketsa bophelo bo botle 'meleng,' me hangata ho ka thabisoa ke lijana tseo u li ratang haholo.

Seo u hlokang ho se tseba mabapi le lijo

Ho lumellana le phepo e nepahetseng ea phepo e le karolo ea lijo tse fokotsang lipid ho u fa monyetla oa ho fumana liphetho tse bonahalang kamora khoeli. Lebelo la ho tlosa lik'hilojule le angoa ke menu e khethiloeng, hammoho le boima ba pele ba mokuli. Liponto tse eketsehileng, li tla tloha kapele.

Lebitso le rarahaneng la phepelo le pata lijo tse khethehileng tsa kalafo, tse ntlafalitsoeng ka ho khetheha ho bakuli ba nang le mafu a pelo. Hangata leano lena la phepo le fuoe bakuli ba nang le mathata a latelang:

Mathata a potoloha,
Mehato e tsoetseng pele ea botenya
Ho hloleha hape
Pyelonephritis.

Ho latela lijo ho u lumella ho tloaela tsoekere ea mali le ho tlosa cholesterol e mpe. Matla ana a fumaneha ka ho tlosa lijo tsa letsatsi le letsatsi tse nang le mafura a liphoofolo, lik'habohaedreite tse bonolo, tsoekere le letsoai ka bongata bo boholo.

Hammoho le cholesterol, chefo e tlosoa 'meleng, boima boa fokotseha,' me mohala oa ntlafala.

Ho ikamahanya le phepelo ea lijo le hona ke thibelo e ntle ea mafu a kaholimo.

Melemo le likotsi

Ho fapana le merero e meng ea ho ja, ho bonolo ho latela mokhoa oa ho ja lijo tse fokotsang lipid. Ha ua tlameha ho ithuta sehlotšoana sa melao le ho reka lihlahisoa tse theko e phahameng tsa mose ho lebenkeleng, mokhoa ona o thehiloe phepelong e nepahetseng.

Lijo li na le melemo e latelang:

Haeba u latela litlhahiso tsohle ka nepo, ka khoeli u ka fumana sephetho se setle haholo.
Sekema sa phepo se thehiloe ka tsela eo motho ea sa utloeng tlala a sa bang teng ho tsohle lijo.
Ha u hlokomela molao-motheo oa phepo e fokotsang lipid, o tla ikutloa o le mafolofolo hape o le bobebe ho pholletsa le 'mele,
Phepo e nepahetseng ha e lumelle feela ho theola boima ba 'mele, empa hape ho thibela ho hlaha ha mafu a mangata a tebileng.

Tlhahiso e ka sehloohong ea lijo ke hore lenane la lijo tse lumelloang le lekantsoe. Ka nako e ts'oanang, ho na le lipalo tse ngata tse tla u thusa ho fapanyetsana menyu ea letsatsi le letsatsi.

Lijo tse fokotsang lipid li tšoaetsanoa maemong a latelang:

Boimana le nako ea ho anyesa,
Ho haella ha calcium ea 'mele
Insulin e amanang le lefu la tsoekere,
Mafu a sa foleng
Lilemo ho isa ho lilemo tse 18.

Pele u qala ho ja, ho bohlokoa ho etsa tlhahlobo ea bongaka le ho buisana le setsebi.

Meetso le Ts'ebelisano

Lijo tse fokotsang lipid li thehiloe ho melao le melaoana e tšoanang le phepo e nepahetseng ea khale. Ho loana le liponto tse eketsehileng le ho ntlafatsa bophelo bo botle ka kakaretso, o tlameha ho latela melao-motheo e latelang:

Lijo tsa ho qetela li lokela ho etsoa lihora tse 3-4 pele u robala,
Motšehare o hloka ho noa bonyane lilithara tse 1,6 tsa metsi a tloaelehileng a hloekisitsoeng,
Ho khothalletsoa ho pheha kapa ho hlaba lihlahisoa,
Leka ho fokotsa letsoai le linoko,
Etsa bonnete ba ho ikoetlisa
Kenyelletsa li-tata tsa multivitamin le tlatsetso ea khalsiamo lijong tsa hau tsa letsatsi le letsatsi.

Melao ena e thusa ho fihlela phello e ntle ka nako e khuts'oane.

Lihlahisoa tse hanetsoeng le tse lumelletsoeng

Pele o qala ho ja, o lokela ho tloaelana le lethathamo la lijo tse lumelloang le tse thibetsoeng. Mekhahlelo ena ka bobeli e kenyelletsa lethathamo la lihlahisoa tse lekaneng.

Lijo tse fokotsang lipid li kenyelletsa lihlahisoa tse latelang lijong.

Monokotšoai leha e le ofe le litholoana,
Greens
Oli ea meroho (haholo-holo mohloaare),
Lijo tsa leoatleng
Meroho e halikiloeng le meroho e mecha,
Metsi a nooang a hloekisitsoeng
Tee efe kapa efe ntle le tsoekere
Meroho e halikiloeng e sa tsoa khuoa
Nama e nang le mafura a tlase (nama ea khomo, khoho, mohatla).

Ha u khetha lihlahisoa tsa nama, rata mefuta e nang le mafura a fokolang. Meroho e ka jeoa e sa tsoa khuoa, e phehiloe, e phehiloe kapa e halikiloe ntle le oli. Ho etsa hore lijo li fapane ka hohle kamoo o ka khonang, o ka kenyelletsa lisopho le lisalate tse entsoeng ka lijo tse lumelloang ka har'a lijo.

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Lijo tsa matsatsi a mararo

1 letsatsi	Letsatsi la 2	3 matsatsi
Lijoa tsa hoseng	Oatmeal ka metsi, tee e tala kapa ea limela ntle le tsoekere	Salate e halikiloeng ka oli ea mohloaare, tee e ntšo e se nang tsoekere	Rice porridge ka metsing, lero le sa tsoa khuoa
Monko	Salate e Ncha e nokiloeng e nang le oli	Litholoana	Lijo tse 2 tsa bohobe, lamunu e nyane
Lunch	Pelepele e tšetsoeng ka meroho le raese e phehiloeng, khalase ea lero le sa tsoa qhekelloa	Buckwheat porridge, nama e halikiloeng e halikiloeng, lero le litholoana le sa tsoa khuoa	Sopho ea meroho ntle le litapole, tee ntle le tsoekere
Tee e phahameng	Toast ea bohobe kaofela, apole kapa pere	Hoo e ka bang ligrama tse 200 tsa chisi e se nang mafura, o ka eketsa litholoana tse omisitsoeng kapa monokotsoai bakeng sa tatso	Salad ea Seaweed
Lijo tsa mantsiboea	Sopho ea meroho kapa ea borscht ntle le nama	Litlhapi tse halikiloeng ntle le oli, salate ea meroho. Pele u robala, u ka noa khalase ea metsi	Oatmeal e phehiloeng ka metsing, khalase ea lero la langa le le lej

Mokhoa oa ho tsoa lijong

Haeba u nka qeto ea ho latela lijo tse fokotsang lipid, o lokela ho hopola hore li ka nka nako e fetang khoeli e le ngoe ho fihlela u ka fihlela sephetho se lakatsehang. Kaha ho na le lintho tse 'maloa lenaneng la lijo tse lumelloang,' mele o ka fokola nakong eohle ea lijo. Phepo e nepahetseng ha e ea lokela ho fokotsa boima ba 'mele kapele, leha ho le joalo, haeba u ikemiselitse ho latela melao ea tahlehelo ea boima ba' mele, kamora khoeli o tla lahleheloa ke li-kilogram tse 10 tsa boima bo feteletseng mme o utloe ntlafatso e tsitsitseng ea bophelo bo botle.

Kamora ho ja lijo, ha ua lokela ho khutlela hang-hang lijong tse fetileng, ho seng joalo ho ka ba bonolo ho khutlisetsa boima bo lahlehileng kapele, ka linako tse ling ka molumo o habeli. Khetho e ntle ke ho tsoela pele u latela molao-motheo oa phepo e nepahetseng.

Melao ya motheo

Mohloli oa lijo ke ho fokotsa palo ea cholesterol e mpe 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, e nang le phepelo e eketsehileng ea lik'habohaedreite le lijo tse nang le cholesterol (botoro, likhahla, lehe la mahe, lihlahisoa tsa lebese, chisi, mafura, lisosa tse tsubelletsoeng le tse ling).

Melao ea lijo

Bonyane lijo tse 5 ka letsatsi ka likarolo tse nyane (e 200-250 gr).
Lijo tsa ho qetela tse 3 pele u robala.
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.
Palo e lekaneng ea likhalori ke 1200-1300 kcal ka letsatsi.
Meroho e lokela ho ba bonyane lilithara tse 1.5-2 ka letsatsi.
Tsoekere e lakatseha ho nkela mahe a linotsi.
Fokotsa tšebeliso ea letsoai.
Ha u ja mahe, khetha protheine feela.
Ho haella ha protheine ea liphoofolo ho ka felisoa ka meroho.
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.

Lihlahisoa tse lumelletsoeng le tse thibeloang

Ha ho khonehe	E ka khona	Ka tsela e itekanetseng
Margarine	Oli ea meroho	Veal
Phatlalatsa	Meroho e seng monokotšoai	Nama ea khomo
Mafura a nama ea kolobe	Li-legum	Kuku
Kokonate le oli ea palema	Likalimo tsa Leaf	Litlhapi tsa noka
Tlhokomelo	Greens	Lihlahisoa tsa lebese le lebese
Lihlahisoa tse felisitsoeng	Litholoana	Litapole
Mafura	Monokotšoai	Pasta e thata
Nama e mafura	Leoatle leoatle	Li-mushroom
Lijo tse tsubileng	Litlhapi tsa leoatleng	Nuts
E qotsitse	Squid	Kofi ea hang-hang
M mafura a sehlahlo	Tsohle tsa lijo-thollo le bohobe ba rye	Veine e omisitsoeng
Mabone	Lijarete
Confectionery, ho baka le ho baka ho etsoa ka phofo ea koro	Metsi a se nang khase
Soda	Metsi a nang le liminerale
Joala	Compote
Ehe yolk	Morse
Tee

Maemong ana, "e leka-lekaneng" - sena se bolela hore ho ka etsahala makhetlo a 4 ka beke, empa ka bongata (e seng ka tlase ho ligrama tse 150).

Ho tsoa ho lihlahisoa tsena, o ka pheha e monate haholo, hape ea bohlokoa ka ho fetisisa ebile e rarollotsoe ka lijo tse fokotsang lipid.

Lisebelisoa tsa beke bakeng sa beke

Lethathamo la lihlahisoa tse lumelletsoeng li pharaletse haholo, ka lebaka leo, li-menu li ka etsoa tse fapaneng mme tsa se ke tsa phetoa bonyane beke.
Sampole ea lijo bakeng sa beke

Mantaha

Lijoa tsa hoseng:

buckwheat, e phehiloeng mantsiboea ka metsi a belang, a belisitsoeng ka oli ea meroho,

salate ea tamati, likomkomere le lieie ka botoro,

kofi ea hang-hang ka rye Cracker.

sopho e entsoeng ka "setlamong" sa bobeli se nang le raese,
bohobe.

Sekhahla:
tse nyane tsa linate.

Lijo tsa mantsiboea:
lihlapi ka foil le pepere ea tšepe,
salate ea makhasi e makhasi. LabobeliLijoa tsa hoseng:
oatmeal ka metsing a nang le monokotsoai,
tee ka bohobe.
salate ea litholoana e nokiloeng ka yogour ea sinamone ea tlhaho e sa tsoeng.Lijo tsa mots'eare:
bardch e khubelu.
sengoathoana sa bohobe ba lijo-thollo.Sekhahla:
tamati ka konofolo
compote ea monokotsoai,
bohobe.

Lijo tsa mantsiboea:
sefuba se bakiloeng ka li-mushroom ka mokotleng,
lierekisi tse tala. LaboraroLijoa tsa hoseng:
litholoana pilaf
tee e halikiloengLijoa tsa hoseng tsa bobeli:
kiwi morara oa litholoana.Lijo tsa mots'eare:
Sopho e entsoeng ka linaoa ho "bobeli" moro,
bohobe.

Sekhahla:
raese le squid salad.

Lijo tsa mantsiboea:
kholifulawa e khotliloeng, broccoli le zucchini,
nama ea khomo e phehiloeng. LaboneLijoa tsa hoseng:
porridge e metala ea raese e metsing e nang le litholoana,
melee ea litholoana tsa melee
bohobe.Lijo tsa hoseng tsa bobeli:
linate tse nang le mahe a linotši le chisi ea cottage ka selae sa bohobe ba lijo-thollo,
kofi.Lijo tsa mots'eare:
sopho e entsoeng ka harese ea harese,
bohobe.

Sekhahla:
salate ea meroho ka oli ea meroho le li-rye crackers.

Lijo tsa mantsiboea:
pepere e halikiloeng
bohobe. LabohlanoLijoa tsa hoseng:
oatmeal ka ho kenyelletsa lebese le mahe a linotši,
teeLijo tsa hoseng tsa bobeli:
salate ea litholoana.
Lijo tsa mots'eare:
sopho ea raese ea likhoho,
bohobe ba rye.Sekhahla:
zucchini tse halikiloeng.

Lijo tsa mantsiboea:
nama ea veal e halikiloeng,
li-coleslaw ka chives le oli ea meroho. MoqebeloLijoa tsa hoseng:
Durum koro ea koro (eseng tse fetang 150 g).Lijo tsa hoseng tsa bobeli:
tee e nang le bohobe le mahe a linotsi le chisi ea chisi.Lijo tsa mots'eare:
zucchini le sopho ea mokopu e halikiloeng ka oli ea meroho kapa tranelate e nang le mafura a tlase.

Sekhahla:
apere tse halikiloeng.

Lijo tsa mantsiboea:
pilaf ea limela
litholoana compote. SontahaLijoa tsa hoseng:
Buckwheat le li-mushroom,
kofi.Lijo tsa hoseng tsa bobeli:
rantipole le salate ea apole e nang le morara o omisitsoeng.Lijo tsa mots'eare:
khábeche ea khalase, lihoete le broccoli.

Sekhahla:
meroho e halikiloeng.

Lijo tsa mantsiboea:
setopo sa meroho se nang le sefuba.

Borsch e khubelu
Lisebelisoa

k'habeche e tšoeu - 300 gr,
li-beet - 250 gr
lihoete - 150 gr,
onion - 50 gr
li-mushroom - 200 gr,
paste ea langa le le lej - 300 ml,
metsi - lilithara tse 2,5-3.

Chop hop, eketsa metsi, letsoai ho latsoa.
Khaola meroho le li-mushroom tse setseng ka makala, beha ka pane e nang le botenya bo boholo.
Stew ka oli ea limela kapa metsi ka metsotso e 30.
Kenya pasosa ea langa le le lej 'me u tsamaee ho ea metsotso e 15.
Fetisetsa ka pitseng ka hop.Haeba ho hlokahala, o ka eketsa konofolo le litlama.
Sebeletsa le 1 tbsp. tranelate e se nang letsoai.

Lero le lomeloang ka sefubazucchini - 500 gr,
mokopu - 250 gr
lihoete - 200 gr,
onion - 50 gr
linaoa tse soaked - 200 gr,
pepere ea tšepe - 200 gr,
meroho
sefuba - 500 gr.

Pheha sefuba ka litara e le 'ngoe ea metsi.
Tšela meroho e khethiloeng le linaoa ho cauldron.
Kenya 0.5 l ea moro le mila bakeng sa hora e le 'ngoe.
Khaola sefuba, eketsa ho cauldron 'me u tlohele ho qhekella metsotso e meng e 15-20.
Sebeletsa ka litlama tse khaotsoeng.

Pelepele tse khabisitsoengPepere ea Bulgaria - li-pcs tse 5.,
nama e halikiloeng - 500 g,
eiee - 1 pc.,
eiee e tala - sehlopha,
Cantantro - leqhetsoana,
paprika - 1 tsp

Hlatsoa le ho tlosa peo ea pepere le li-partitions, tšela metsi a belang.
Ka khabeloa onion, litlama ebe u li eketsa ka nama e halikiloeng.
Tlatsa pepere e halikiloeng ka pane e nang le botoro bo boholo, tšela metsi a belang hoo e ka bang ka botlalo (u siee 1 cm ea pepere).
Fafatsa ka paprika, letsoai le sechu ka foromo ena ka ontong e kentsoeng pele ho 180 ° C bakeng sa hora e le 'ngoe kapa ho chesa ka sekwahelo bakeng sa lihora tse 1,5.
Sebeletsa ka yogurt e mafura a tlase le dill.

Ho boetse ho na le likhetho tsa phepo e matla ea hyperlipidemic e etselitsoeng kalafo ea pelo kapa e nang le likhalori tsa "khalori" le "lithibelo" tse fokotsang lik'habohaedreite.

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.

Lijo tse tloaelehileng tsa lipid tse fokotsang boima ba 'mele

Olivia La 11 Pherekhong 2016

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 hore li sebelisoe li loketse batho ba nang le methapo ea methapo ea methapo ea kutlo, 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 ka ho qaqileng haholoanyane mabapi le lijo tse fokotsang lipid, melao-motheo le melaoana ea ho e boloka, le sampole ea beke le beke le litlatsetso.

Lijo tse fokotsang lipid ke eng?

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 o hlokomela ntlafatso maemong - 'mele o itlhoekisa ka chefo le chefo, ho theola boima ba' mele hoa etsahala, 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.

Melao-Melao le Melao ea Ts'ebetso

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:

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.
Letsatsi le letsatsi u hloka ho noa metsi a hloekisitsoeng - bonyane lilithara tse 1,4.
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.
Mokhoa oa lijo o mosesaneane. Tekanyo ea khalori ea letsatsi le letsatsi (1200-1400) e lokela ho aroloa ka tekanyetso e mehlano.
Linoko le letsoai li lokela ho jeoa ka bongata.
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.
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.

Lihlahisoa tse thibetsoeng

Ho hana mefuta e meng ea lijo ho tla thusa ho theola sekhahla sa cholesterol maling, ho ntlafatsa bophelo bo botle le ho hloekisa 'mele oa chefo. Se latelang ke lenane la lijo tse nang le mafura a mangata 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
margarine, palema, oli ea kokonate, oli ea ho pheha,
moro o mafura oa nama, nama e tsubiloeng, 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.

Lihlahisoa tse Ntle

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, li-carbohydrate tse rarahaneng. Lijo tse hloekileng tsa semela ke motheo oa lijo tse fokotsang lipid. Lethathamo la lijo tse khothalletsoang ho ja:

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.

Lijo tse thibetsoeng

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 thehang motheo oa lijo.

Bakeng sa batho ba sa jeng lijo tse 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 rye, ba ho ja linoko ho eona
mahe a likhoho.

Sampole ea lijo bakeng sa beke

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 motšehare - 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.
Lijana tse nang le matsoele a likhoho, metsi kapa seno se noeloang.
Moso oa 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 sepheo. Ka nako 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, 'me ho theola boima ba' mele ho ka ja lijo tse tloaelehileng tse phetseng hantle kamora khoeli.

Contraindication

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:

Ho haella ha calcium ea 'mele
Mafu a sa foleng a nakong e hlobaetsang,
Lefu la tsoekere la lefu la tsoekere,
Lilemo tsa bana
Ho anyesa
Boimana

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. Ntlafatso ea pele e utluoa ke pheletso ea beke ea lijo.

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:

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.
U hloka ho ja tekanyetso e nyane.
Lijo tse le 'ngoe li lokela ho ba le liprotheine, lik'habohaedreite le mafura a lekanang.
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.
U tla tlameha ho bala likhalori tse jang letsatsi le letsatsi.
Likahare tsa likhalori tse phahameng tsa letsatsi le letsatsi ha lia lokela ho feta 1200 kcal.
Ho thibetsoe ho tlola kemiso ea phepo e nepahetseng.
Lijo li lokela ho qholotsoa bonyane ka makhetlo a 5 a lijo.
U ke ke ua nkoa ke lipompong.
Nako pakeng tsa lijo e lokela ho ba lihora tse 2-4. Empa nako ea bosiu e eketsoa ka lihora tse 10.
Lijo tsa ho qetela li lokela ho ba bonyane lihora tse 2-3 pele a robala.
Haeba ha u kenelle lipapaling, joale u lokela ho ba mafolofolo haholoanyane 'me u ele hloko sebopeho sa hau sa' mele.
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 fuoa makhapetla le ho baka.
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.

U ka tsoa joang lijong tse fokotsang lipid?

Ho tsoa ho lijo life kapa life tseo u li hlokang u lokela ho ea ho latela se hlokoang. Lijo tse fokotsang lipid le tsona li hloka sena. Pele, ho tsoa e lokela ho ba bonolo le ho boreleli.

Letsatsi la pele ka mor'a lijo, ja chisi e se nang mafura makhetlo a mararo ka letsatsi, ligrama tse 100-120. Taba ea bobeli, butle-butle kenyelletsa lebese le kolobisitsoeng ka metsi. Ho eona u ka pheha porridge kapa ho nooa e le seno se emeloang se le seng.

E latelang, ja lijo life kapa life ntle le mafura le ho tsubelo. Boloka palo ea lijo tse jeoang.

Lijo tsa k'holeseterole e phahameng

Mona ntho e ngoe le e ngoe e tšoana le ea lijong tse tloaelehileng, empa u tlameha ho li lahla ka ho felletseng: yolk ea khoho, sebete, caviar, shrimp, margarine, lijo tse potlakileng, soseji, lihlahisoa tsa lebese.

U hloka ho kenyelletsa lijong: monokotšoai, monokotšoai o mofubelu le litholoana, flaxseed, oli e lohiloeng, lialmonde, makhapetla, walnuts, pistachios, harese, tee e tala, chokolete e lefifi e nang le litaba tsa cocoa tse ka bang 75%.

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:

Limelo ho 1000-1200 kcal ka letsatsi.
Ho noa 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.
Fana ka khetho ea meroho e nang le khalori e tlase: hop, likomkomere, tamati.
Se ke oa ja pasta, litapole, libanana, morara le litholoana tse ling tse monate, hammoho le monokotsoai.
Tlatsetsa lijo ka ho ikoetlisa.

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.

Ke lijo life tse nyalisang cholesterol ea mali

Har'a lijo tse amang mofuta oa limolek'hule tsa cholesterol, motho o lokela ho khetha monokotsoai, litholoana le lijo tse nang le fiber e ngata (haholo-holo meroho). Ha li ame feela tlhahiso ea cholesterol ea endo native (ka hare), empa hape e potlakisa ho felisoa ha mafura a litšila le litšila tse tsoang 'meleng.

Fibre e sebetsa hantle haholo, e netefatsang "ho e khomarela" ea chefo e bokelletsoeng marakong a mala ka lits'ebetsong tsa bohlokoa.

Ho itlhatsoa ha Bowel ho lebisa ho sitisoeng ha limatlafatsi, livithamini, liminerale, tse ntlafatsang mosebetsi oa sebete, o ikarabellang bakeng sa khopolo ea k'holeseterole.

Ts'ebeliso ea kamehla ea li-salads tsa meroho, litholoana tse ncha tsa linako tsa selemo, bohobe bohle ba lijo-thollo bo khothalletsa ho chesoa ka mafolofolo le ka nepo mme butle-butle e lebisa ho fokotseha hoa boemo bohle ba limolek'hule tsa cholesterol maling.

Ho etsa hore ho be le k'holeseterole e "mpe" le "e ntle", ntle le litholoana le meroho, ho khothalletsoa ho ja lijo tse nang le mafura a mangata a omega. Tsena li kenyelletsa: mefuta e mengata e nang le mafura ea tlhapi, oli ea meroho e ntšitsoeng pele, e sa tlotsoeng, e fepeloang folaxe.

Flaxseed ke e 'ngoe ea lijo tsa tlhaho tse nonneng. Ho fokotsa sekhahla sa li-lipoprotein tse fokolang haholo, ho kgothaletsoa ho e sebelisa letsatsi le letsatsi ka tekanyo ea thispone e le 1, eo pele e neng e entsoe ka grinder ea kofi. Motsoako o joalo o ka eketsoa kefir, lebese, lijo-thollo.

Ha rea lokela ho lebala hore lijo life kapa life tse fokotsang lipid li lokela ho tsamaisana le boemo ba 'mele bo lekaneng. E phela hantle 'me u hlokomele likepe tsa hau.

Lijo li loketse mang?

Mohloli oa lijo tse fokotsang lipid ke ho hlokomoloha lijo tse nang le letsoai le lengata le mafura a potlakileng.

Lenaneo le tloaelehileng le le sa feleng la phepo e nepahetseng le loketse batho ba nang le mathata a ho potoloha, methapo ea methapo, pelo le sebete, manyeme. Lithibelo tse joalo li tla ba molemo ho ba lakatsang ho theola boima ba 'mele.

Liphetho tsa ho sebelisa phepo e nepahetseng li tla bonahala libekeng tse 'maloa. Lisebelisoa li tla hloekisoa li-cholesterol plaque, phallo ea mali e tla ntlafala, molumo o akaretsang oa 'mele, ho tlosa chefo, o tla eketseha. Mme liponto tse eketsehileng li tla qala ho qhibiliha ka potlako.

Melao ea mantlha

Ho latela melao-motheo ea lijo, lijo tse jeoang li lokela ho ba le mafura a mangata le lik'halori tse tlaase.

Se ke oa tlola lijo. Ho itima lijo ho lebisa ho ferekanyang ha metabolism mme ho ka baka mathata a mala.

Ho latela melao e latelang:

Etsa bonnete ba hore o noela lilithara tse 1.5 tsa metsi letsatsi le letsatsi. Kamora ho tsoha, ho kgothaletswa ho qala letsatsi ka khalase ea metsi ka mocheso oa kamore. Se ke oa noa lijo. Ho molemo ho noa hora pele ho lijo le halofo ea hora ka mor'a ho ja.
Fana ka khetho ea lijana tse nang le metsi. Ho eletsoa hore Fry e sa feteng makhetlo a 2 ka beke. E lumelloa ho fepa lijo le ho pheha nako le nako.
Phutso ea ho qetela e lokela ho ba lihora tse tharo pele u robala. Haeba tlala e utluoa, joale u ka e tima ka senoelo sa kefir e mafura a tlase.
E ja khafetsa le ka likarolo tse nyane, o tlola tloaelo ea letsatsi le letsatsi liaparong tse 'maloa. Se ke oa feta 1300 kcal ka letsatsi (bakeng sa banna - 1500). Haeba ts'ebetso ea 'mele e eketseha, moetlo oa letsatsi le letsatsi o boetse o hloka ho eketseha ka 200 kcal.
Ntle le moo, tlatsa 'mele ka lintho tse nang le thuso ka thuso ea li-vitamini complexes.
Ho ikoetlisa khafetsa. Mafung a mang, ha ho ratehe ho overstrain, ka hona, litlelase li lumellana le ngaka.
Lijong, protheine e tlameha ho ba teng, e leng nama e ngata, tlhapi le lihlahisoa tsa lebese tsa skim. Protheine e ea hlokahala bakeng sa kaho ea lisele tse ncha le mesifa ea mesifa.
Letlalo la nonyana le phahame haholo lik'hilojule mme le na le mafura a mangata; e hloka ho tlosoa.
Mahe a mararo a phehiloeng ka beke a lokela ho kenngoa lijong.
Tloaelo e hlokahalang ea lik'habohaedreite tse rarahaneng li tla nkeloa sebaka ke lijo-thollo le meroho hammoho le litholoana le monokotsoai. Lik'habohaedreite ke mehloli ea matla, ho haella ha bona ho lebisa ho ts'ebetso e fokotsehileng.
Lihlahisoa tsa bohobe li lumelloa ka foromo e omisitsoeng le ka bongata bo fokolang. U ka ja ligrama tse 100 tsa bohobe ba lijo-thollo kapa rye ka letsatsi.

E sebelisoa le lithibelo

Se ke oa lahla ka botlalo likarolo tsa lenane lena. Li na le mafura, livithamini le liminerale tse ngata, hammoho le protheine e hlokahalang bakeng sa lisele.

Ke bona feela ba ka jeoang makhetlo a fetang a beke ka beke.

peresente e le 'ngoe ea chisi le kefir,
khoho ea khoho le nama e halikiloeng,
litlhapi tsa noka
lijana tsa li-mushroom le litapole (litapole li hloka ho tšeloa ka metsing pele ho hlatsoa setlolo se feteletseng),
bohobe ba rye bo omisitsoeng le linate tse tsoang ho eona,
buckwheat phehiloeng ka metsing ntle le tlatsetso ea botoro le tsoekere,
linoko, mosetareta o monate, langa le le lej le soya, mahe a linotsi,
tee e nang le tsoekere e felletseng,
mahe (eseng ho feta 3),
walnuts, hazelnuts le almonds,
nako le nako o ka khona ho noa khalase ea veine e tšoeu e omileng kapa ccinac e nyane.

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

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.
Tekanyo ea mafura. Tekanyo ea mafura a polyunsaturated, monounsaturated le saturated e lokela ho ba 1: 1.
Har'a lihlahisoa tsa nama le lihlapi, ho khethoa hantle ho likhoho (ntle le letlalo) le litlhapi holim'a nama ea liphoofolo. Lokisetsa lijo ka ho sebelisa mekhoa ea ho phekola mocheso e kang ho pheha, ho baka le ho pheha ka microwave.
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 fiber e ngata. Haeba kamora lijo, maikutlo a tlala ha a siuoa, u ka ja 1 rantipole, apole kapa o noe kopi e le 'ngoe ea kefir.
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

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.
Mofuta oa mofuta ofe kapa ofe oa mafura le liphoofolo: margarine, kokonate le oli ea palema.
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.
Letlalo le nama e khubelu ho likhoho
Lintho tse fapaneng tse fapaneng: Masapo a matšoafo, matšoafo, liphio, sebete (ho kenyeletsa ho peista).
Sebete, tlhapi ea tlhapi, nama ea sturgeon, shellfish, shrimp le Crab.
Mahe le mayonesi ba entsoe ho bona.
Lihlahisoa tse holimo tsa baking le lihlahisoa tsa confectionery tse lokiselitsoeng ho sebelisoa mahe, lebese le tsoekere.
Paseka efe kapa efe.
Lijo tse potlakileng: li-fries tsa french, li-hamburger, popcorn, jj.
Linaoa tsa kofi, cocoa, chokolete.
Mahe a linotsi le tsoekere.
Lino tse monate tsa khabone le lino tse tahang.

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

Mefuta eohle ea meroho e sa tsoa khuoa le e hoamisitsoeng, e lakatsehang ho e sebelisa ka peel. Li ka apehoa, tsa tšeloa lijo tse ngata, tsa ba tsa sebelisoa ka ho pheha vinaigrette, sopho ea beetroot le lijana tse ling tsa meroho. Ho khothalletsoa mefuta e mengata ea li-salads ho tsoa merohong e mecha.
Lijo-thollo, lijo-thollo, bohobe (ho rata ho fuoa bohobe ba raese, bo-rye le maobane).
Litlama le meroho: lettuce, konofolo ea naheng, basil, sorele, lieie e tala le konofolo, cilantro, parsley le dill mane na.
Liaparo: soy sesepa, mosetareta, ketchup, tkemali sesepa, adjika.
Oli ea limela: mohloaare, soneblomo, poone, linseed, rapeseed, soya.
Nku e tšoeu e se nang letlalo le nama e halikiloeng ea letlalo.
Lijo tsa leoatleng: Litlhapi tsa leoatleng, squid, kelp.
Nate le litholoana tse omisitsoeng.
Oatmeal e phehiloeng ka metsing.
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 1 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 mafura a 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.

Lijo tse theolang lipid ke mokhoa oa ho ja, o lumellang hore o fokotse boima ba mmele feela, empa hape le ho ntlafatsa bophelo bo botle. Ho fapana le mekhoa e mengata ea ho bopa 'mele, phepo eo e loketse batho ba nang le mathata a mokokotlo, tsamaiso ea methapo le pelo. Ho ja lijo tse phetseng hantle, ngoanana o tla khona ho atamela phihlello ea palo e ntle.

Kamora ho ja lijo tse matlafatsang, "fashionista" e tla fokotsa palo ea cholesterol maling. Ntho e hlokahalang bakeng sa mmele ho theha lihormone tse ngata, empa ho fetella ha eona ho ka lebisa litlamorao tse mpe. Ka lebaka la k'holeseterole e ngata maling, mafu a mangata a hlaha. Ka ho laola boemo ba ntho, motho a ka thibela ho hlaha ha lenane lohle la mathata. Lijo tse theolang lipid ke mokhoa o potlakileng oa ho theola boima ba 'mele. Sephetho se qala ho bonahala khoeli kamora khoeli, kamora ho qala ts'ebetso ea ts'ebetso ea ho theola boima ba 'mele. Leha ho le joalo, bakeng sa ho potlakisa tahlehelo ea liponto tse eketsehileng, o tla tlameha ho latela melao e 'maloa. Lihlahisoa tse 'maloa tse tloaelehileng li tla tlameha ho lahloa. Re tla bua hape ka lijo tse ka jeoang nakong ea lijo, mabapi le melao ea ho shebella mokhoa oa ho theola boima ba 'mele le menyu ea letsatsi le leng le le leng.

Haeba ngoanana a qala ho ithuta lijo ka botlalo, o tla fumana hore lebitso le rarahaneng le pata phepo e nepahetseng, e ileng ea hlahisetsoa batho ba nang le mathata le tsamaiso ea methapo ea pelo.

Morero o tlase oa ho ja lijo hangata o fuoa batho ba nang le mafu a latelang:

ho hloleha ho potoloha
pyelonephritis,
botenya
sa feleng.

Lijo tse fokotsang lipid li rera ho theola tsoekere ea mali le ho fokotsa cholesterol. Tšusumetso e fihlella ka lebaka la hore mokhoa o kenyelletsa ho kenyelletsoa ho tsoa lenaneng la lijo tsa letsatsi le letsatsi tse nang le mafura a liphoofolo, lik'habohaedreite tse bonolo le letsoai le lengata.

Ela hloko! Ka lebaka la hore k'holeseterole e ntšoa 'meleng, e hloekisoa ke chefo, boima bo ea fokotsoa' me mohala oa ntlafala.

Ho latela lijo tse fokotsang lipid, motho a ka thibela ho hlaha ha mafu, ka lebaka leo hangata a laetsoeng.

Molemong oa ho ja le ho fokotsa lipid

Ho fapana le mekhoa e mengata ea ho theola boima ba 'mele, ho bonolo ho sebelisa mokhoa oa ho ja lijo tsa antilipid. Ho lumellana le eona, ha ua lokela ho ithuta lenane lohle la melao. Mokhoa o thehiloe mohopolo oa phepo e nepahetseng.

Lijo tse fokotsang lipid li na le melemo e latelang:

haeba setsebi sa feshene se khona ho phethahatsa litlhahiso tsohle tsa morero oa phepo e fokotsang lipid, o tla khona ho fihlela sephetho se setle haholo.
nakong ea phepo ea lipodemic, tlala ha e hlahe,
khomarela phepo e fokotsang ea lipid, feshene e tla ikutloa e le bobebe ebile e le mahlahahlaha,
ho ja lijo tse fokotsang ka lipid ha ho u lumelle feela hore u fokotse boima ba 'mele, empa ho boetse ho thibela ho hlaha ha maloetse a mangata.

Phoso ea mokhoa oa hypoglycemic ke 1 feela - lenane la lihlahisoa tse lumelletsoeng li na le lenane le lekantsoeng. Haeba setsebi sa feshene se batla ho sebelisa risepe ea sejana se kenyelletsang lijo tse seng molaong, se tla tlameha ho hana ho nka khato.

Ka kopo ela hloko: Lijo tsa hypolipidemic li ka sebelisoa bakeng sa cholesterol e phahameng, empa ho molemo ho li hana ka lebaka la maloetse a mang a mangata.

Tšitiso ea ho latela lijo tse tlase tsa lipid ke:

ho ima kapa ho nyekeloa,
khaello ea khalsiamo 'meleng,
ts'ehetso ea insulin
mafu a sa foleng
lefu la tsoekere.

Sesebelisoa sa tokiso ea lipalo tsa hypolipidemic ha se khothalletsoe ho bana ba ka tlase ho lilemo tse 18. Ho qoba mathata a ka bang teng, ho molemo ho etela setsebi pele u qala ho theola boima ba 'mele.

Melao ea ho latela lijo tse fokotsang lipid

Ha a se a nkile qeto ea ho latela lijo tse fokotsang lipid, fesista e tlameha ho itokisetsa 'nete ea hore e tla tlameha ho boloka likarolo tsohle tse fumanehang phepelong e nepahetseng ea phepo.

Bakeng sa morero o fokotsang lipid oa ho ja lijo ho thusa ho theola boima ba mmele le ho ntlafatsa bophelo bo botle ka kakaretso, hoa hlokahala:

se ke oa ja kamora lihora tse 3-4 pele u robala,
noa bonyane lilithara tse 1,4 tsa metsi a hloekisitsoeng letsatsi le letsatsi,
lihlahisoa li hloka ho belisoa kapa ho besoa,
fokotsa tšebeliso ea letsoai le linoko,
kopanya lijo le boikoetliso
Ntle le moo, ja calcium kapa mofuta o mongata oa livithamini ho boloka mmele o leka-lekana.

Ka mor'a melao le ho latela menu e lumelletsoeng, feshene e tla lemoha phello e ntle.

Lihlahisoa tse ka sebelisoang ebile ha lia lokela ho jelloa nakong ea lijo tse fokotsang lipid

Ha a se a fumane hore na lijo tse matlafatsang ke eng, setsebi sa feshene se lokela ho tloaelana le lethathamo la lijo tse lumelloang le tse thibetsoeng. Ka bobeli mekhahlelo e kenyelletsa lethathamo le pharaletseng la lihlahisoa.

Haeba setsebi sa feshene se entse qeto ea ho latela lijo tse fokotsang lipid, li ka sebelisoa ho etsa lijo tse latelang tsa letsatsi le letsatsi:

litholoana le monokotsoai
litlama
oli ea limela
lijo tsa leoatleng
meroho e sa tsoa khuoa le e hoamisitsoeng
nama e boreleli
tee e tala, lino-mapholi.

Ha u khetha nama le tlhapi, hoa hlokahala ho fana ka khetho ea mefuta e nang le mafura a tlase. Meroho ha ea lokela ho jeoa e ncha. Li ka nooa, tsa phehoa kapa tsa fuoa. Ho khelosa li-menu, u ka kenyelletsa li-salads le sopho ho eona. Leha ho le joalo, lijana li tlameha ho ba tlase ho lik'halori.

Haeba ngoanana a etsa qeto ea ho latela lijo tse tloaelehileng tsa lipid, o tla tlameha ho tlohela lihlahisoa tse latelang:

lipompong
lijo tse potlakileng
tlhapi le tlhapi,
Tlhapi ea sturgeon le crayfish,
nama e mafura
lihlahisoa tsa phofo
lino tse tahang le tse nang le khase.

Lihlahisoa tse sa kenyellelitsoeng lethathamong lefe kapa lefe li ka jeoa ka lijo tsa lipid, empa ka bongata bo fokolang. Leha ho le joalo, litsebi li eletsa ho etsa menu ea letsatsi le letsatsi feela ho tsoa lenaneng la lijo tse lumelloang.

Sampula ea mohlala ea lenane la lijo tse fokotsang lipid

Ho qala ho theola boima ba 'mele le ntoa khahlanong le dyslipidemia ho hlokahala ka menu bakeng sa beke. Haeba khetho ea feshene ke mokhoa o fokotsang lijo tsa lipid, nakong ea nts'etsopele ea lijo, ho hlokahala hore u ele hloko lenane la lihlahisoa tse lumelletsoeng ho sebelisoa. Haeba ngoanana a sa na bonnete ba hore o tla khona ho iketsetsa lenane la boithati ka mokhoa o ikemetseng, ho molemo ho sebelisa leqheka le iketselitsoeng.

Lenane le hakantsoeng la phepo e fokotsang lipid bakeng sa matsatsi a 7 le fumanehile tafoleng e ka tlase:

Lijo tsa Hypolipidemic - ena ke mofuta oa kalafo o ntlafatsoang ke litsebi tsa phepo e fanang ka phepelo ea mafura a liphoofolo le lik'habohaedreite tse bonolo tse tsoang lijong. E ngoletsoe cholesterol e phahameng mme e khothalletsoa batho ba batlang ho theola boima ba 'mele.

Lebaka leo k'holeseterole e leng kotsi

Cholesterol e bohlokoa bakeng sa ts'ebetso e tloaelehileng ea sebopuoa sohle. Leha ho le joalo, haeba ho na le ho hongata haholo ho eona maling, hona ho ka lebisa litlamorao tse mpe. Ho lula ho na le li-depositi tse eketsehileng haufi le moo ho etsahalang lisele tsa letlalo. Litlhapi tsa atherosulinotic li etsahala, methapo e moqotetsane le phallo ea mali ea fokotseha.

Ha methapo ea kutlo e koetsoe ka botlalo, phallo ea mali ea emisa. Ka lebaka lena, lisele, tse amohetseng lintho tse hlokahalang ho tsoa sekepeng se seng se koetsoe, li qala ho shoa. Haeba letheba le hlaha ka pelong, le ka lebisa ho angina pectoris le maloetse a mang.

Ke lijo life tseo ke lokelang ho li fokotsa?

Haeba ho lateloa lijo tse fokotsang lipid, lihlahisoa tse tsoang lenaneng lena li lokela ho behelloa ka thoko ho lijo kapa tšebeliso ea tsona e lokela ho ba le moeli kamoo ho ka khonehang:

lino tse tsoekere tse ngata le joala,
Confectionery: likuku, libiskiti,
bohobe bo bosoeu
bijoux
tlhapi le tlhapi,
nama,
soseji, likolobe, nama ea kolobe e phehiloeng, li-meatball, lisoseji, nama e fapa-fapaneng e tsubang, konyana le nama ea kolobe,
moroho,
kokonate le oli ea palema,
mafura a dikolobe, a hasane, margarine.

Lihlahisoa tse lumelletsoeng

Lihlahisoa le lino tse ka sebelisoang ntle le lithibelo lijong tsa letsatsi le letsatsi:

meroho
litholoana le monokotsoai
litlama le linoko
lijo tsa leoatleng
oli ea limela
tee, lero le sa tsoa pepesoa, lino tse tahang, jeli.

Ha o ja lijo tsena le lino, o lokela ho latela melao e fanoang ke lijo tse fokotsang lipid. Melao e bonolo: linoko li lokela ho ba linoko, le lino tse tahang le jelly ntle le tsoekere. Hape, u se ke oa lebala ka kalafo e nepahetseng ea mocheso oa lijo - ho li halika hoa lumelloa.

Mokhoa oa ho tsoa lijong

Ho tsoa lijong li lokela ho tsamaea hantle. Ts'ebeliso ea lihlahisoa tsa lebese e ka kenya letsoho ho sena. Ho khothalletsoa ho qala ka chisi ea konkreite, ligrama tse lekholo tsa eona tse lokelang ho kenngoa lijong tse le 'ngoe tsa letsatsi le letsatsi. Cheese ea ka tlung e jeoa hamolemo bakeng sa lijo tsa hoseng kapa nakong ea tee ea thapama. Butle-butle, o ka qala ho eketsa lebese ho lijo-thollo tsa hau tsa hoseng.

E ka eketsoa ka sopho. Leha ho le joalo, e lokela ho lokisoa ka thoko ho sopho, moro oa eona o lokelang ho lula o le meroho, ho latela molao o fanang ka lijo tse fokotsang lipid. Lisebelisoa tsa beke li lokela ho tlatselletsoa ka lihlahisoa tse ncha, butle-butle li khutlele lijong tse fetileng.

Ho ea lijong ha ho bolele ho itšenyetsa monyetla oa ho thabela lijo tse monate. Ka tlase ke li-cookie tsa lijana tse 'maloa tse tla u thusa ho fapanyetsana menyu haeba ho latela lijo tse fokotsang lipid. Li-Recipes li thehiloe ka ho khetheha phepo e nepahetseng.

Semolina pudding le liapole

Lethathamo la metsoako e hlokahalang:

boholo bo boholo apple
halofo ea khalase ea lebese,
tšoeu lehe - 2 likhomphutha.,
mothwebe - 1 kc.,
semolina - 2 tbsp. l.,
tsoekere - 1 tbsp. l.,
tafoleng ea letsoai ho latsoa
botoro - 1 tsp.

Semka e phehiloe ka lebese. Ha porele e phehiloeng e felile, o hloka ho e eketsa mela ea apole. Ebe ho eketsoa oli, yolk le tsoekere. Qetellong, liprotheine lia eketsoa, li shapuoa ka letsoai ho fihlela ho thehoa foam e ts'oanang.

Motsoako o tlameha ho kopanngoa hantle le ho tšeloa ka sejana sa ho baka. Pheha metsotso e 3040 ka ontong ka 180 ° C.

celery
lihoete
Savoy hop
champignons
zucchini
oli ea mohloaare
clove ea konofolo
Tomoso
linoko.

Cheka lihoete, champignon, celery, zucchini le savoy hop le Fry ka oli e nyane ea oli. Ka nako eo, li-clove tsa konofolo tse khabisitsoeng le litamati li eketsoa ho stewpan. Litlama tsa linoko li ka eketsoa ho latsoa.

Tšela moro o sa jeoang le meroho holim'a mocheso o tlase metsotso e 20. Fafatsa sejana se felileng ka chisi e halikiloeng.

liphutheloana tse se nang mafura li-3/4,
tšoeu
lihoete - 1 pc.,
lebese - 1 tbsp. l
phofo - 1 tbsp. l
tsoekere - 1 tsp,
semolina - 1.5 tbsp. l
oli ea limela - 1 tsp,
pinch ea letsoai.

Cottage chisi e ntse e kotula ka fereko. Lihoete li entsoe ka grated ebe li kenngoa ka pane. Ho eona e eketsoa lebese, likhaba tse peli. metsi le oli. Motsoako o lokela ho chesoa le ho tsosa, o tlise ho pheha. Pheha metsotso e 5 ka holim'a mocheso o tlase.

Boima bo felileng bo tlameha ho halikisoa le ho eketsa chisi ea chisi le protheine. Tsoekere le letsoai le tsona lia eketsoa sethaleng sena. Ha boima bo tsoakiloe, likhoele li thehoa ho eona.Li hloka ho beoa hodima pampiri ea ho baka ebe e kenngoa ka ontong, e entsoe esale pele ho likhato tse 180. Cheeseecake e phehiloe metsotso e 20.

Sopho e tšeloa ka tranelate e bolila e nang le mafura a tlase.

Lijo tse fokotsang lipid li etsa hore mokuli a hlatsoe lijana tse ngata. Qalong, lithibelo li ne li bonahala li le thata. Empa o hloka ho hopola hore phepo e etselitsoe ho ntlafatsa boemo ba bophelo bo botle le ho e latela ho feta likhoeli tse tharo.

Mokhoa oa ho noesa le ona o bohlokoa. Ho molemo ho noa metsi metsotso e 30-15 pele u ja le ka mor'a nako e tšoanang ha u qeta ho ja. Ho khothalletsoa likhalase tse robeli tsa metsi ka letsatsi.

Haeba ka shoalane ho na le tlala e matla, u ka ja likomkomere tse ncha, apole kapa rantipole. Kokonate le konofolo li khothalletsoa letsatsi le letsatsi. Ho khothalletsoa ho sebelisa konofolo e ncha ho sopho le li-salads.

Ho thata ho hana nama ka botlalo. Bakeng sa 'mele, ona ke mohloli o ka sehloohong oa tšepe. Ho bolaoa ke tlala hape ha ho lateloe haeba lijo tse fokotsang lipid li lateloa. Melao ea lijo le litlolo ntle le ho buisana le ngaka ea phepo e nepahetseng kapa ngaka ha ea lokela ho fetoloa. Lijo li lokela ho etsoa ka nako. Lijana li lokela ho ba le likhalori tse lekaneng tsa khalori, hobane ka lebaka la khaello ea lik'halori, 'mele o tla qala ho boloka mafura. Palo ea likhalori tse sebelisitsoeng ha ea lokela ho feta 1200 ka letsatsi.

Lijo ha li na thuso: ho etsa eng?

Tšusumetso ea lijo e tla qala ho hlaha libekeng tse 8-12. Bakeng sa khoeli ea boraro, o hloka ho hlahloba boemo ba k'holeseterole ea hau. Haeba a sa fetohe haholo, ha ua tšoanela ho tšoha. Le ho fokotseha ha eona hanyane ka hanyane ho bolela hore phepo e nepahetseng ea sebetsa.

Ka liphetoho tse nyane, o hloka ho hlahloba hore na likhothaletso tse hlophisitsoeng li lateloa joang ka matla. Mme haeba ho na le lintlafatso tse nyane, sena e kanna ea ba tšusumetso e kholo ea ho tsoela pele ho latela lijo le ho "tiisa" le ho feta.

Hopola: sepheo ke ho theola cholesterol le ho e etsa hore e be le maemo. Haeba mokhoa o mocha oa ho ja o sa fane ka litholoana leha o se o khahlisitsoe, o lokela ho etela ngaka. Ba ka fuoa mokhoa oa ho phekoloa ka lithethefatsi.

Melao ea lijo tse fokotsang lipid

Lijo tse fokotsang lipid li thusa ho lelefatsa bophelo bo botle, tšebetso le bocha. Bakeng sa sena feela o lokela ho e ela hloko ka ho fetesisa. Ho lekane ho latela litekanyetso tse ling tsa phepo ho latela lijo tsena:

Ha ho hlokahale hore u tlohele ka botlalo lijo tse u li ratang (tse kang nama e tsubelletsoeng, botoro kapa lore). U hloka feela ho fokotsa palo ea bona mme o netefatse hore o se ke oa nts'etsapele tloaelo ea ho se fuoe lijo tsa mofuta o mong le o mong.
Hoa hlokahala ho fokotsa feela palo ea mafura a kenang 'meleng, empa le kakaretso ea lijo tse nang le khalori e felletseng. Maemong a mang Ngaka e ka nka qeto mabapi le lijo tse fokotsang motho ka mong ,
Lijo tsa hau tsa mantsiboea li lokela ho ba le lijo tse nang le mafura a mangata ebile li se na lijo tse nang le cholesterol. U ikhethela nako ea lijo tsa ho qetela, empa hajoale ho feta mantsiboea.

Hypolipidemic Lijo tsa Lijo

Hona le mekhahlelo e meraro ea lihlahisoa tseo u lokelang ho li ela hloko ha u sheba lijo tse fokotsang lipid. Ea pele e kenyelletsa lihlahisoa tse lumelletsoeng ho sebelisoa, ea bobeli - tse thibetsoeng, 'me ea boraro - lihlahisoa tseo ts'ebeliso ea tsona e lokelang ho fokotsoa. Mokhahlelo oa pele o kenyelletsa:

Meroho, e ncha ebile e lehloa. Tse ka jeoang ka ebola ha lia lokela ho hloekisoa. Kenyelletsa lijong tsa hau tsa tamati, radish, k'habeche, lierekisi, linaoa, squash, zucchini, li-eggplant, li-turnips, likomkomere, poone, kholiflower, radish, lihoete le baemeli ba bang ba libethe tsa jareteng. Sebelisa litlolo tsa salate tse tsoang meroeng ena bakeng sa lijo tse fokotsang lipid . Cook vinaigrette, borsch e batang ea meroho kapa beetroot, meroho ea sechu kapa mohloa. U ka ba baka ka ontong,
Litholoana le monokotsoai le tsona li molemo ka ho khetheha.E ka ba liapole, phaenapole, liperekisi, li-cherries, liperela, plums, raspberries, currants le ba bang. Li ka nooa li sa tsoa khuoa, 'me qetellong ea nako ea selemo, sebelisa li-compote tse halikiloeng, jelly (ntle le tsoekere) kapa salate ea litholoana,
Litlama tse kang lieie, dill, spinach, basil, celery, parsley, sorrel, lettuce, jj.
Lioli tsa meroho: li-rapeseed, mohloaare, linseed, soneblomo, oli ea peo ea morara,
Bophelo ba metsing ba leoatle bo kang kelp, squid le mefuta e mengata ea lihlapi (ntle le sturgeon),
Bakeng sa lino, o lokela ho khetha metsi a tloaelehileng a nooang, liminerale, lino tse se nang tsoekere tse tsoekere, lino tse noang litholoana, tee le likhomphutha.

Haeba boima ba hau bo tloaelehile, o ka kenyelletsa lethathamong lena palo e nyane ea bohobe ba rye, raese, lijo-thollo (holim'a metsi) le bijoux.

Hypolipidemic Lijo tsa Lijo

Ha hoa lumelloa ho sebelisoa ha ho pheha lijo tse fokotsang lipid :

Mafura a meroho le a liphoofolo, e leng oli ea palema, oli ea kokonate, margarine, a hasana, oli ea ho pheha, mafura a dikolobe.
Khoho e khubelu le letlalo la eona,
Lihlahisoa tsa confectionery, tse kenyeletsang mahe a linotsi, cocoa le tsoekere,
Lijo life kapa life tse potlakileng (li-hamburger, popcorn, li-fries tsa french le ba bang),
Lino tse tahang le tse nang le khabone,
Nama e mafura le mafura (letata, nama ea kolobe, konyana),
Lihlahisoa tse felisitsoeng ka bongata tse nang le mafura a mangata a mafura: brisket, steaks, molala, li-meatball, soseji, soseji (e phehiloeng, e tsubeloang), lisoseji, nama ea kolobe e halikiloeng, ham, li-meatball, nama e halikiloeng, hammoho le nama efe kapa efe e tsubang le mafura a mafura a mafura,
Tlhapi ea tlhapi le sebete, khetla, shrimp, crayfish,
Paseka, bohobe bo botala bo bosoeu bo holimo le tse ling tse apesitsoeng, hammoho le li-omisa, pasta, likuku, likhalase, libiskiti.

Lijo tse thibetsoeng

Lethathamo le latelang la lihlahisoa le lokela ho jelloa ho isa tekanyong e fokolang litapelong tsa lijo tse fokotsang lipid:

Lihlahisoa tsa lebese: lebese, chisi, chisi ea chisi, lebese le kolobelitsoeng, lebese le halikiloeng tse halikiloeng, ice cream, li-cocktails tse nang le lebese, tranelate e bolila, kefir, botoro, yoghur, lijo-thollo ka lebese,
Moro oa bobeli o bopiloeng ka likhoho tse phehiloeng bocha kapa nama ea khomo (moro oa pele oa nkuoa mme nama e phehiloe ka metsi a macha),
Litapole li kolobelitsoe metsing ka nako e etsang hora. Ka linako tse ling e lumelloa ho e Fry, mokhoa o ka sehloohong oa ho e lokisa o ntse o pheha,
Meroho: li-hazelnuts, lialmonde, walnuts, jj.
Litlhapi tse khubelu le litlhapi tsa noka,
Nama ea khomo, likhoho tse tšoeu ntle le letlalo. E ka sebelisa bakeng sa ho pheha nama fapaneng diresepe hypolipidemic ja - pheha ka grill ho baka ka mashala kapa ka ontong. Empa ha ho ratehe ho bata kapa nama ea setopo,
Li-uyoe ka mokhoa o mong le o mong (o mocha, o omisitsoeng, o lehloa),
Mahe
Ketchup, lisose tse fapaneng, haholo-holo soya sesosa, mosetareta, adjika, asene, linoko le linoko,
Tee le kofi ea hang-hang ntle le tsoekere.

Lipid-ho fokotsa lijo

Lenaneo la lijo la hypolipidemic la matsatsi a mararo:

Lijoa tsa hoseng: 200 g ea oatmeal, e phehiloeng ka lebese le 200 ml ea tee e tala,

Lijoa tsa hoseng tsa 2: 250 g ea salate ea litholoana e nang le monokotsoai,

Lijo tsa motšeare: 300 g ea pepere ea tšepe e halikiloeng ka nama ea khomo le raese, 200 ml ea lero le monate la apole,

Ho ja lijo-thollo: bohobe ba lijo-thollo tse peli, bo hasitsoeng ka jeme, pere e ncha ea boholo bo bohareng,

Lijo tsa mantsiboea: li-borsch tsa limela tse 300 ml ka tranelate e bolila.

Lijoa tsa hoseng: 250 g ea salate ea meroho e apereng mohloaare, 200 ml ea tee e ntšo,

Lijoa tsa 2: li-plums tse kholo tse tharo, tholoana e le 'ngoe ea morara,

Lijo tsa motšeare: 200 g ea porridge ea buckwheat, 100 g ea chisi ea khoho e phehiloeng, lero la perekisi,

Sekhahla: 250 g ea chisi ea chate e nang le likotoana tsa litholoana tse omisitsoeng,

Lijo tsa mantsiboea: 200 g ea tlhapi e halikiloeng, 150 g ea salate e ncha ea hop e nang le apole le celery.

Lijoa tsa hoseng: 250 g casserole ea chisi ea chisi le liapole, 200 ml ea kofi (o ka eketsa lebese),

Leave Ba Fane Ka Tlhaloso Ea Hao

Letsatsi la beke	Ho ja	Mehlala ea mohlala
Mantaha	Lijoa tsa hoseng	Oatmeal + tee e tala
	Monko	Salate ea litholoana le monokotsoai
	Lunch	Pepere + lero le halikiloeng ka raese le meroho
	Tee e phahameng	Litholoana + sekhechana sa bohobe
	Lijo tsa mantsiboea	Borsch ntle le nama
Labobeli	Lijoa tsa hoseng	Salate e nang le limela ka oli ea meroho + tee e ntšo e se nang tsoekere
	Monko	Plums + Morara oa litholoana
	Lunch	Khoho ea khoho + ea buckwheat + lero la perekisi
	Tee e phahameng	Litholoana tse omisitsoeng
	Lijo tsa mantsiboea	Fish + ea limela + ea metsi a nang le liminerale ntle le khase
Laboraro	Lijoa tsa hoseng	Kofi ea chisi + kofi
	Monko	Litholoana + Tee e Tala
	Lunch	Sopho e sa lomosoang + likhechana tse 2 tsa bohobe
	Tee e phahameng	Salate ea Greece + khalase ea metsi a nang le liminerale
	Lijo tsa mantsiboea	Meroho ea nama ea khomo + khalase ea metsi a nang le liminerale
Labone	Lijoa tsa hoseng	Rosa e sootho ka lero la mahe a linotsi
	Monko	Baqhekelli + Orange
	Lunch	Borsch ntle le nama + e ntšo tee
	Tee e phahameng	Salad ea Seaweed
	Lijo tsa mantsiboea	Oatmeal
Labohlano	Lijoa tsa hoseng	Millet + tee e tala
	Monko	Li-tangerines + lero
	Lunch	Borsch le tee + ea khomo
	Tee e phahameng	Salate ea litholoana
	Lijo tsa mantsiboea	Litlhapi + khalase ea metsi a nang le liminerale
Moqebelo	Lijoa tsa hoseng	Kofi ea Oatmeal +
	Monko	Liperekisi + Tee
	Lunch
	Tee e phahameng	Apple + e tala e nang le mahe a linotsi
	Lijo tsa mantsiboea	Litapole + salate ea meroho + lero
Sontaha	Lijoa tsa hoseng	Kofi ea Oatmeal +
	Monko	Liperekisi + Tee
	Lunch	Borsch le khoho + khalase ea metsi a nang le liminerale
	Tee e phahameng	Kefir + linate tse ling
	Lijo tsa mantsiboea

Lijo tsa Hypolipidemic - melao ea phepo e nepahetseng le menna bakeng sa beke

O joang?

Lenane la Lihlahisoa

Mantaha

Sontaha

Malebela a mang le maqiti

Bakeng sa lijo tsa hoseng. "Ho hula moea ka liapole."

Bakeng sa lijo tsa mots'eare. Sopho e "Vegetable le chisi ea feta."

Bakeng sa lijo tsa mantsiboea. Casserole "Hake le litapole."

Matšoao le contraindication

Na batho ba phetseng hantle ba hloka lijo tse joalo?

Melao ya motheo

Melao ea lijo

Lihlahisoa tse lumelletsoeng le tse thibeloang

Lisebelisoa tsa beke bakeng sa beke

Lijo tsa pelo

Lijo tse tloaelehileng tsa lipid tse fokotsang boima ba 'mele

Lijo tse fokotsang lipid ke eng?

Melao-Melao le Melao ea Ts'ebetso

Lihlahisoa tse thibetsoeng

Lihlahisoa tse Ntle

Lijo tse thibetsoeng

Sampole ea lijo bakeng sa beke

Contraindication

Ts'ebetso le Liphetho tsa Lijo

Melao-motheo le melao ea lijo

Ke lihlahisoa life tse lokelang ho lahloa

Lethathamo la lihlahisoa tse lumelletsoeng

U ka tsoa joang lijong tse fokotsang lipid?

Lijo tsa k'holeseterole e phahameng

Hyperlipidemic lijo tse tlase tsa carb

Ke lijo life tse nyalisang cholesterol ea mali

Lijo li loketse mang?

Melao ea mantlha

E sebelisoa le lithibelo

Na cholesterol e hlile e mpe

Lintho tsa bohlokoa tsa phepo

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

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

Lijo tse monate le tse phetseng hantle

Molemong oa ho ja le ho fokotsa lipid

Melao ea ho latela lijo tse fokotsang lipid

Lihlahisoa tse ka sebelisoang ebile ha lia lokela ho jelloa nakong ea lijo tse fokotsang lipid

Sampula ea mohlala ea lenane la lijo tse fokotsang lipid

Lebaka leo k'holeseterole e leng kotsi

Ke lijo life tseo ke lokelang ho li fokotsa?

Lihlahisoa tse lumelletsoeng

Mokhoa oa ho tsoa lijong

Lijo ha li na thuso: ho etsa eng?

Melao ea lijo tse fokotsang lipid

Hypolipidemic Lijo tsa Lijo

Hypolipidemic Lijo tsa Lijo

Lijo tse thibetsoeng

Lipid-ho fokotsa lijo

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