Lisebelisoa tse 100 tsa k'holeseterole e phahameng

Cholesterol ke ntho eo e leng ea lipids. Boholo ba k'holeseterole e hlahisoa ka har'a sebete (hoo e ka bang 80%), phomolo e tsoa lijong tseo re li jang. E potoloha maling mme e sebelisoa e le karolo ea moaho bakeng sa lisele tsohle tsa 'mele (cholesterol e ka fumaneha ka bongata bo boholo mesifa, bokong le sebete, joalo ka karolo ea membrane ea sele, lithane tsa methapo hammoho le lihormone tsa thobalano le vithamine D). Ke mohloli oa matla bakeng sa mesifa ea marapo mme ho hlokahala hore liprotheine li tlangoe. Cholesterol ke ntho ea bohlokoa hobane e bapala karolo ea bohlokoa ho metabolism ea sele. Cholesterol e boetse ea hlokahala bakeng sa tlhahiso ea li-acid acid, tse thusang 'mele ho monya mafura.

Ho na le likarolo tse 'maloa tsa mafura a cholesterol: seo ho thoeng ke "good" cholesterol - HDL (lipensense tse phahameng tsa methapo), "mpe" LDL cholesterol (lipenseli tse tlaase tsa li-lipoprotein) le triglycerides. Ho boloka bophelo bo botle, ho hlokahala hore o lule o le cholesterol e ngata "e ntle" le ho fokotsa boemo ba "bobe".

Phapano ke efe lipakeng tsa likaroloana tsee tsa cholesterol? Cholesterol ka boeona e tšoana, empa maling e tšoana le mefuta e meng e fapaneng le mafura le lintho tse ling tsa protheine. Ka lebaka leo, limolek'hule li hlaha moo ho nang le protheine e ngata (HDL), le limolek'hule tseo ho tsona ho nang le protheine e fokolang (LDL). Li-microparticles tsa pele li matla ebile li tiile, li thusa ho fetisetsa k'holeseterole e ngata ho ea ho sebete, e leng moo li-acid acid tse amehang molemong oa tšilo ea lijo li qetang ho etsoa. Li-microparticles tsa bobeli li kholo, ho feta moo, li na le letsoele le tlase.

Haeba ho na le likaroloana tsa cholesterol tse ngata haholo, cholesterol e ngata e bokellana maling. Mme ebe lipoprotein tse tlase-tlase li ka bitsoa mefuta e "mpe" ea cholesterol. K'holeseterole e ngata e “phela” maboteng a methapo ea mali. Haufi le li-depositi tsena, li-form tsa lithane tse amanang. Sena ke lejoe la atherosselotic, le fokotsang matla a likepe le ho thibela phallo ea mali. Ha nako e ntse e tsamaea, lejoe lena le buloa joalo ka lesela, le mofuta oa mali, o ntseng o hola ka mehla. Butle-butle, e koala, joalo ka cork, lumel eohle ea sekepe, e sitisang potoloho e tloaelehileng ea mali. Qetellong, e ea mpefala le ho hola, e koahela sekepe. Ka lebaka la thrombosis - lefu la pelo, ho otloa, necrosis ea karolo ea mesifa ea pelo kapa bokong. K'holeseterole e phahamisitsoeng maling e kenya letsoho kholisong ea methapo ea methapo ea methapo ea mali 'me ke e' ngoe ea lisosa tsa kotsi ea ntlafatso ea mafu a pelo a metharollo e kang angina pectoris (lefu la pelo le pelo) le lefu la mokokotlo oa mokokotlo.

Ho fokotseha ha cholesterol ea HDL ("e ntle") ka 1% ho fokotsa kotsi ea lefu la pelo le 1%, mme keketseho ea LDL e fokotsa kotsi ea lefu la pelo le 3%.

Ka 'meleng oa motho, ho tloha ho 1 ho isa ho 5 g ea cholesterol e etsoa letsatsi le leng le le leng, 300-500 mg e' ngoe (hoo e ka bang 20% ea kakaretso) e fanoa ka lijo.

Matšoao a k'holeseterole e phahameng a hlaha ka lebaka la ho fokotseha ha phallo ea mali ka lebaka la atherosclerosis, mme e ka kenyelletsa:

- angina pectoris (bohloko ba sefuba)

- ho kenella lipakeng (lefu la Charcot - bohloko maotong ha u tsamaea)

- li-depositi tse pinki-'mala o tlasa letlalo (xanthomas), haholo-holo ho potoloha lintja kapa metsong ea leoto le ka tlase (tse amanang le hypercholesterolemia ea lelapa).

Joalokaha ho se ho hlokometsoe, cholesterol e phahameng e ka lebisa mathateng a maholo.Ka hona, ho bohlokoa haholo ho utloisisa hore na ho na le mabaka afe a kotsi a amanang le cholesterol e phahameng. Tse hlano tse ka sehloohong li thathamisitsoe ka tlase:

- Mokhoa oa bophelo oa ho lula fatše. Ho ikoetlisa ka ho lekaneng ho tla lebisa ho bokelleng k'holeseterole e "mpe" le kotsi ea ka morao ea lefu la pelo.

- Botenya. K'holeseterole e phahameng hangata e amahanngoa le ho ba boima haholo. Ho nona haholo ke sesole sa lefu le ka 'nang la hlaha.

- ho tsuba. Eketsa ponahalo ea mali le ho khothaletsa methapo ea methapo, e amang cholesterol hampe mme e kenya letsoho ponahalong ea lefu la pelo.

- Boholo. Haeba beng ka motho ba e-na le cholesterol e phahameng, motho eo ka boeena o oela sehlopheng sa kotsi.

- Phepo e fosahetseng. Ho ja lijo tse nang le k'holeseterole e ngata le mafura a mangata ho nyolla cholesterol e mpe "e mpe" ea LDL. Ena ke eona ntho e kotsi ka ho fetisisa ebile e bohlokoa.

Melao-motheo ea Phepo e Phahameng ea Cholesterol

Mohopolo o ka sehloohong oa phepo e nang le cholesterol e phahameng ke ho laola mokhoa oa ho pheha le phokotso e kholo ea mafura a liphoofolo. Cholesterol e kena 'meleng e le karolo ea lihlahisoa tsa liphoofolo. Haholo-holo boholo ba eona ka mothapong oa lehe le sebete.

Haeba boemo ba cholesterol maling bo feta ka tsela e tloaelehileng, joale sena se ka lebisa ho lefu la vasulin, cholelithiasis, atherossteosis. Ho loants'a cholesterol e ngata ha ho molemo eseng ka lipilisi, empa ka lijo.

Ho itšireletsa ho hlaha ha lefu la pelo, methapo, atherosulinosis, ho hlokahala hore u theole k'holeseterole pele. 'Mele o etselitsoe hore haeba re fumana k'holeseterole e nang le lijo, joale re ka tlosa bongata ba tsona bo eketsehileng' meleng ka thuso ea lijo tse ling.

Takatso ea cholesterol ea letsatsi le letsatsi ka lijo ha ea lokela ho feta 300 mg. 'Me 100 g ea mafura a liphoofolo e na le 100-110 mg ea cholesterol. Ke ka lebaka leo ho hlokahalang ho fokotsa haholo mokhoa oa ho ja kapa ho felisa tšebeliso ea lijo tse nang le k'holeseterole kapa ho kenya letsoho tlhahiso ea eona e ngata 'meleng.

Lihlahisoa tse joalo li kenyelletsa konyana, nama ea kolobe, nama ea khomo, offal (sebete, liphio, masapo a mokokotlo), sechu, paste, li-draging, letlalo la khoho, soseji e tsubelletsoeng (112 g ho 100 g). Hoa hlokahala ho fokotsa ts'ebeliso ea lisosebelisoa tsa soseuse, lisoseuse le lisoseji (100 g - 60 mg). Ha u se u lokisitse moro oa nama, e fafatse 'me u tlose mafura a thatafalitsoeng sefahlehong, se seng se ikemiselitse ho lula ka mokhoa oa lipalo maboteng a methapo ea mali. Ho molemo ho khutlisetsa lijana tsa nama ka soya, linaoa, lensisi, lierekisi, tse nang le lik'hilojule tse ngata tse nang le protheine e ngata ea meroho. Litlhapi tse sebetsang haholo (ntle le caviar), haholo mefuta e nang le mafura - mackerel, sardine, salmon, herring. Li na le li-acid tsa omega-tri tse mafura, tse ka fokotsang kotsi ea infyo ea myocardial ke karolo ea boraro.

K'holeseterole e ngata ka har'a li-yolks, ka hona ha ua lokela ho ja mahe a fetang 3-4 ka beke mme o e je ntle le mafura. E ruile ka k'holeseterole le botoro (100 g - 190 mg), tranelate, tranelate e bolila, chisi e mafura, lebese lohle. K'holeseterole e sa keneleng metsi e kenngoa hantle, e pota-potiloe ke limolek'hule tse mafura. Ke kahoo ho leng molemo ho sebelisa eseng liphoofolo, empa oli e sa lomosoang ea meroho e thusang cholesterol e tlase.

Lemon ea linoko, linoko, litlama li loketse moaparo oa salate. Haeba u nka mayonnaise, joale e thehiloe oli ea meroho. Bohobe bo lokela ho jeoa ho tsoa ho manglemeal. Lithollo tse thusang, paseka. Hoa hlokahala ho qoba likuku, li-biscuits, ho molemo - li-cookies tsa oatmeal, jelly ea litholoana le marang-rang. Kamora ho ja lijo tse ikhethileng "pholosa" 10-15% ea cholesterol. Sephetho se khahlisang ho fihlela tloaelo.

Kahoo, melao e teng.

1. Ho hlokahala hore o tlose lijo tse phehiloeng u sebelisa margarine le mafura a mang a ho pheha lijong: likuku tse fapaneng, lijo-thollo, limafine, likuku, chokolete le li-confectionery tse ling.

2.Qoba lijo tse halikiloeng: litapole, khoho, chops. Ho molemo ho khetha mefuta e tlase e mafura a nama, likhoho kapa tlhapi ebe u li pheha ka ho baka ontong kapa steamed. Ho ka eketsoa oli e nyane ea meroho sejana se felileng.

Lijo ha lia lokela ho halikisoa, empa li phehiloe, li phehiloe, li entsoe hammoho le mohloa ebile li halikiloe.

3. Hoa hlokahala ho khetholla ka ho felletseng lijong tse fapaneng tsa makotikoti, tse tsubang le tse letsoai.

4. E lokela ho tlosoa kapa ka hohle kamoo ho ka khonehang ho fokotsa ts'ebeliso ea lihlahisoa tsa nama tse felileng - mefuta eohle ea soseji, soseji, mabanta, likhahla le ba bang.

5. Ho lahloa ho lokela ho tsoa lijong tse kang may mayise, ice cream e bolila, ice cream le sopho.

Ka lehlakoreng le leng, o ka sebelisa lijo tse latelang.

1. Eketsa karolo ea lijo tse ntšang cholesterol 'meleng - li-legumes (lierekisi, linaoa, lensisi) lijong. O ka kopanya lijo-thollo le linaoa, raese le lensisi, lierekisi le pasta li kopantsoe hantle.

2. Hoa hlokahala ho ja litholoana tse fapaneng tse nang le pectin - tsena ke liapole le litholoana tse ling le monokotsoai, tseo ka nako ea ho pheha jelly. Fiber e qhibilihang, e fumanehang ka har'a liapole le litholoana tse nang le jelly, e amoha cholesterol ebe e e tlosa 'meleng. Li-servings tse peli tsa litholoana li tlameha ho kenngoa lijong tsa hau tsa letsatsi le letsatsi, litholoana tse nang le letlalo le pulp li bohlokoa haholo. Ka nako e ts'oanang, u se ke oa lebala ka litholoana tsa lamunu - li tlameha ho ba tlama: tsena ke li-tangerine, lere, lilime.

3. Li-juices tse thehiloeng ho tsona ka ho kenyelletsoa ha phaenapole, rantipole, lime le tsona li molemo.

4. Mahe a linotsi a na le li-antioxidant tse ngata tse loantšang cholesterol joaloka liapole. Letsatsi le leng le le leng, o lokela ho nka khalase ea metsi e nang le likhaba tse 'ne tsa mahe a linotši a qhibilihileng.

5. Ho khothalletsoa ho kenyelletsa fiber ea ho ja lijong. E na le meroho eohle e makhasi a matala - hop, li-salads le meroho. U ka sebelisa fiber e entsoeng ka mokhoa o entsoeng ka mokhoa oa phofo (eketsa lisalate, sopho, lijo-thollo) kapa korong. Fibre e na le li-hygroscopicity tse ntle haholo, e e lumellang ho monya lihlahisoa tse fapaneng tsa mesebetsi ea bohlokoa ea motho ho tsoa ka mpeng, ho kenyelletsa cholesterol.

Furu e ka fumaneha lijo tsa hoseng ka mokhoa oa lijo-thollo (oat, nyalothe, raese le tse ling), bakeng sa lijo tsa motšehare le sopho, korong le litholoana, lijo tsa mantsiboea - ka salate e bobebe le linaoa. Ho khothalletsoa ho sebelisa bonyane 35 g ea fiber letsatsi le letsatsi.

6. Meroho - e lokela ho nooa hangata kamoo ho ka khonehang, ka ho khetheha letsatsi le leng le le leng. Ho bohlokoa haholo ho li ja tse tala, ntle le ho eketsa oli le mafura, hammoho le chisi le mefuta eohle ea lisose.

7. Kenyelletsa litlhapi lijong. Ho khothalletsoa ho ja litlhapi tsa leoatleng bonyane habeli ka beke, bonyane 100 g ka ho sebeletsa. Ha e na feela likarolo tsa bohlokoa tsa ho batla (phosphorus, iodine), empa hape e na le mafura a bohlokoa haholo a omega-tri a acid a laolang cholesterol, khatello ea mali le ponahalo ea mali, ka hona tloaelo ea thrombosis. Mefuta ea tlhapi e sebetsang ka ho fetisisa bakeng sa lijo tse theolelang k'holeseterole ke salmon, kaha e na le mafura a mangata a mafura a omega-tri-fat. Khetha litlhapi tse fapaneng, empa leka ho boloka omega-tharo e le holimo. Sebete sa litlhapi tsa metsing le oli ea bona ea lihlapi le sona se tla ba molemo.

Lihlahisoa tse phahameng tsa Cholesterol

Oli ea mohloaare e na le mafura a mangata a monounsaturated. E ntlafatsa mosebetsi oa gallbladder. Haeba u noa oli ea mohloaare ka mpeng e se nang letho letsatsi le leng le le leng, joale li-cholesterol plaque ha li na ho kenngoa likepeng.

Cottonseed oli e fokotsa cholesterol.

Meroho. Ho lumeloa hore phepo ea motho ea phetseng hantle e lokela ho ba le ligrama tse 400 (ntle le litapole) letsatsi le selemo. Bonyane karolo ea boraro e lokela ho ba ncha. Ho meroho e fumanehang e ka ea k'habeche, lihoete, lihoete. Carrot e hloekisa mali, e tlosa chefo 'meleng, e khothalletsa ho bokelloa hape hoa mali. U hloka ho ja lihoete tse peli ka letsatsi. Turnip e na le phello e matla ea ho fokotsa cholesterol. Li-eggplant, mahapu ohle le lijalo tsa squash le tsona li na le thuso: likomkomere, zucchini, zucchini, mokopu.

Salate e tlisa folic acid 'meleng, e thusa nts'etsopele ea lisele tse ncha' meleng.

Ho tloha likhoho, o hloka ho ja turkey le khoho (letata le likhantsi ke lijo tse nang le cholesterol e ngata). Likhoho li lokela ho phehoa ntle le letlalo, hobane li na le cholesterol e ngata le mafura.

Ho tloha nama, motho o lokela ho ja veal, mutton e nyane ntle le mafura a bonoang, nama e mafura a tlase, le mmutla.

Litlhapi le lijo tsa leoatleng. Litlhapi li lokela ho ba lijong ka linako tsohle, 'me le mafura a litlhapi, melemo ea tsona e tla tlisa. Tšebeliso e sa feleng ea lihlapi e ke ke ea lumella cholesterol ho beoa maboteng a methapo ea mali. Litlhapi ha lia lokela ho ba theko e boima. Le herring e tloaelehileng e na le livithamini A, B, D, omega-three fatty acids. Sardines, li-sprats, mackerel, salmon, herring - 2-3 servings ea 200-400 g ka beke. Tuna, cod, haddock, flounder - ntle le thibelo.

Metsoako efe kapa efe ea maoto e liehisa ho monya le ho tlisoa ha mafura. Lierekisi tse tala li boetse lia thusa hobane li tla fa 'mele matla a eketsehileng. Linoko lia thusa.

Litholoana tsa citrus li na le livithamini tse ngata tse sirelletsang methapo ea mali. Morara le lime li na le vithamine P, e ntlafatsang ketso ea vithamine C (ascorbic acid) mme e eketsa molumo oa pelo.

Li-walnuts ke mohloli o felletseng oa vithamine E. Vithamine ena e matlafatsa marako a methapo ea mali. Li-Walnuts li boetse li na le phospholipids - lintho tse fokotsang k'holeseterole, le setosterol, e fokotsang ho monya k'holeseterole ka har'a tšilo ea lijo. Letsatsing leo u hlokang ho ja li-walnuts tse 3-4. Lialmonde tse sebetsang.

Eiee, konofolo e lieha ho tsofala ea methapo ea mali, e hloekise setopo sa lime le mafura. Garlic e sebelisetsoa ho thibela mali. E boetse e theola khatello ea mali.

Liapole li na le pectin e ngata, e matlafatsang methapo ea mali. Metsoako e fumanehang kaharepeng ea apole e thibela botenya hore bo se ke ba hola. Bakeng sa thibelo, o hloka ho ja liapole tse 1-2 ka letsatsi.

Porridge, lijo-thollo li tloaelehile, eseng hanghang. Ka kakaretso, ha ho hlokahale hore u sebelise ntho leha e le efe ka li-sachets, li-cubes, lijana, likhalase, hobane lihlahisoa tsena li na le palo e kholo ea li-additives le li-preservatives, li-flavour enhancers, haholo-holo sodium glutamate, e bakang palpitations le sweatshi. Leka ho pheha porridge ka metsing.

Oatmeal e netefalitsoe ho theola cholesterol ka ts'ebeliso e tloaelehileng, leha cholesterol e le holimo haholo. Oatmeal e na le livithamini tse ngata tsa Vitamin A, B, e na le liprotheine tse ngata, lik'habohaedreite, potasiamo, zinki, fluoride, likarolo tsa trace le liamino acid. Lijo tsa phepelo ea oatmeal li hloekisa 'mele hantle. Tšusumetso e kholo ka ho fetisisa ea oatmeal e ka fumaneha haeba u e ja hoseng, ka mpeng e se nang letho.

Sopho e lokela ho jeoa meroho, e tenya ka litapole tse ngata, meroho.

Metsotso. Fokotsa k'holeseterole e 'ngoe haeba u li noela lijong tsa motšeare kapa lijong tsa mantsiboea. Khalase e le 'ngoe ea lero, kapa motsoako oa lero, e lekane ka letsatsi.

Litholoana tse sa omisitsoeng tse sa koaeloang li hlokahala kamehla 'meleng.

Bohobe bo tsoang phofo ea Wholemeal, lijo-thollo, paseka ho tsoa koro ea durum.

Chese e nang le mafura a tlase, kefir, yogurt.

Scallop, oysters.

Lino tse tahiloeng, li-popsicles.

Ho lino tseo u li hlokang ho noeng tee, metsi, lino tse se nang linoko. Noa veine e khubelu: senoelo se le seng ka letsatsi se phahamisa boemo ba "cholesterol" e ntle.

Ho tloha ho li-seasonings sebelisa pepere, mosetareta, linoko, asene, linoko, yogurt.

Mahe. Ho khothalletsoa mahe a 3 feela ka beke, ho kenyelletsa le mahe a sebelisoang ho hlophisa lihlahisoa tse ling. Mahe ha a lokela ho qheleloa ka thoko ka ho felletseng, hobane le tsona li na le lintho tsa anticholesterol (lecithin, jj.).

Botoro. Ka har'a lino tse peli ntle le top (sandwich tse peli ka botoro), o lokela ho e ja ka nepo hobane e boetse e na le lintho tsa cholesterol.

Lihlahisoa tsa lebese e lokela ho ba tse mafura a tlase kapa tse se nang mafura.K'holeseterole e ho tsona e kenella ka potlako, e kenella maling le kapele, kahoo lihlahisoa tse ngata tsa lebese tse nang le mafura a mangata ha lia lokela ho ba lijong tsa hau. Cottage chisi - 0% kapa 5%, lebese - boholo ba 1.5%. Ka mokhoa o tšoanang, lihlahisoa tsohle tsa lebese le bolila: kefir ka bobeli ke 1% mme ha e mafura.

Chisi Fana ka likhahla tse nang le mafura a ka tlase ho 30% - Suluguni, Adyghe, Ossetian, Brynza, Poshekhonsky, chisi tsa Baltic.

Bohobe bo phofo bo phofo.

Litlhapi tse halikiloeng ka oli ea meroho e metsi.

Li-Mussels, makhala, makhala.

Mefuta e fapaneng ea nama ea khomo, konyana, ham, sebete.

Litapole tse halikiloeng, tse halikiloeng.

Confectionery, pastries, litlolo, ice cream e nang le mafura a meroho.

Meroho: lihoete, pistachios, hazelnuts.

Lino tse tahang, lino tse tsoekere.

Soso e bolila, mayonnaise ea khalori e tlase, ketchup.

Mayonnaise Salads ea selemo le yogurt, kefir, tranelate e bolila e tlase.

Li-pastas tsa curd, likuku tsa curd, buns, premium bohobe, shrimp, squid, margarine e thata, likhahla, ice cream, puddings, likuku, libiskiti, liswiti.

Lihlahisoa tsa lebese tse mafura, nama e khubelu (nama ea khomo le kolobe), margarine.

Ho tloha meroho, u ke ke ua ja li-radish, rad rad, sorrel, spinach.

Bohobe ba botoro, pasta e entsoeng ka mefuta e bonolo ea koro.

Lebese lohle, lihlahisoa tsa lebese tse mafura le chisi.

Mahe a halikiloeng ka mafura a liphoofolo kapa li-margarine tse thata.

Sopho ka moro oa nama.

Litlhapi tse halikiloeng ho liphoofolo, meroho e tiileng kapa mafura a sa tsejoeng.

Squid, shrimp, crab.

Kolobe, nama e mafura, letata, likhantsi, masoseji, lisoseji, pastes.

Botoro, mafura a nama, mafura, li-margarine tse thata.

Litapole, meroho e meng e halikiloeng ho liphoofolo kapa mafura a sa tsejoeng, li-chips, li-fries tsa french.

Ho baka, liswiti, litlolo, ice cream, kuku ka mafura a liphoofolo.

Likokonate, tse letsoai.

Kofi, lino tse tahiloeng ka tranelate.

Mefuta ea selemo: mayonnaise, tranelate e bolila, letsoai le letsoai.

Lijo tse tlotsang k'holeseterole

Vitamin E. Ke antioxidant e matla haholo. Ho boetse ho lumeloa hore e thibela ho felisoa ha cholesterol ea LDL mme ka hona e thibela ho etsoa ha li-plaque tse mafura. Boithuto bo bontšitse hore batho ba noang vithamine E ba na le kotsi e fokotsehileng ea lefu la pelo.

Omega li-acid tse tharo. E na le haholo oli ea lihlapi. Li netefalitsoe hore li tla sireletsa khahlanong le ho ruruha, ho thibela ho bola ha mali le li-triglycerides tse tlase. Sena sohle se thusa ho fokotsa kotsi ea atherosulinosis. Omega-tharo e ka jeoa ka mokhoa oa li tlatselletso kapa e fumaneha lihlahisoa tsa tlhaho: flaxseed, rapeseed le oli ea primrose.

Tee e tala. Tee e tala e na le metsoako e thibelang ho hlaha ha atherosclerosis. Tsena phytochemicals (kapa polyphenols) ntlafatsa metabolism ea lipid le cholesterol e tlase. Ho feta mona, hape ke li-antioxidants.

Garlic. Ho netefalitsoe hore konofolo e na le thepa e fokotsang mali, 'me eona e thibela ho boptjoa ha methapo ea methapo. Ntle le moo, ho bonahetse hore ho na le cholesterol e tlase. Ho khothaletsoa konofolo e sa lomosoang e halikiloeng.

Protheine ea Soy E thusa cholesterol e tlase ka ho eketsa secretion ea bile acid.

Genistein e boetse e bapala karolo ea bohlokoa ho thibela oxidation ea LDL cholesterol, kaha e na le thepa ea antioxidant.

Nicotinic acid (vithamine B3). Mosebetsi oa eona o ka sehloohong ke ho bokella li-acid tse mafura liseleng tsohle tsa 'mele. Sena se thusa ho fokotsa palo ea li-triglycerides tse hlahisoang ke sebete, 'me seo se thusa ho theola LDL. Maemo a HDL a ka nyoloha ho fihla ho 30%, e etsang hore nicotinic acid e sebetse haholo.

Folic Acid, Vitamin B12 le Vitamin B6. Ho ile ha fumaneha hore litekanyetso tse tlase tsa livithamini B12 le B6, li lebisa hoketseho ea maemo a homocystin, a amang hampe ts'ebetso ea pelo.Sena se eketsa haholo menyetla ea ho ba le lefu la pelo le lefu la pelo.

Likhetho tsa menyu

Lijoa tsa hoseng: Lokisetsa omelet ka nama, (ligrama tse 140), porridge ea buckwheat, tee e nang le lebese (mafura a fokolang).

Lijo tsa hoseng tsa bobeli: kelp saladi.

Lijo tsa mots'eare: sopho ea lijo-thollo (harese e nang le meroho, ka ho kenyelletsoa ha oli ea meroho, li-cutlets tse halikiloeng, sejana sa lehlakore sa meroho. Bakeng sa sopho, apole.

Sekhahla: tšela thekeng ea rosa ka thermos, (200 ml ea decoction), soya bun (50 g).

Lijo tsa mantsiboea: pilaf ea litholoana, tlhapi e halikiloeng, tee e nang le lebese.

Bosiu: kefir (200 ml).

Lijoa tsa hoseng: pheha hlephileng ea buckwheat, tee.

Lijo tsa hoseng tsa bobeli: apole e le 'ngoe.

Lijo tsa mots'eare: harese (sopho) ka meroho le oli ea meroho,

Nama ea nyama kapa li-meatball, meroho e halikiloeng (lihoete), compote.

Sekhahla: brew rose letheka.

Lijo tsa mantsiboea: khaola meroho ka salate, nako ka oli ea meroho. Li-tlhapi tse bonojoana ka sesepa. Litapole. Tee

Bosiu: khalase ea kefir.

Lijoa tsa hoseng: protheine omelet ka lebese, botoro le tranelate e bolila, kapa oatmeal e nang le lebese le botoro, salate ea meroho e nang le litlama, tee kapa kofi e nang le lebese.

Lijo tsa hoseng tsa bobeli: skim chisi ea chate le tsoekere e nyane, eketsa apole, khalase ea moro oa hlaha e hlaha.

Lijo tsa mots'eare: re pheha sopho ea meroho ho tloha litapole, hop, lihoete le tamati. Pheha nama ebe o e tšela ka sejana sa lehlakoreng. Liapole tse lohiloeng.

Lijo tsa mantsiboea: Borase, bohobe bo tšoeu, tsoekere, litholoana tse ncha, senoelo sa rosehip. K'habeche e khabisitsoeng ka tlhapi (zander), pilaf e nang le litholoana tse omisitsoeng, tee.

Lijo tsa k'holeseterole e phahameng

Litsebi tsa phepo ea mehleng ea kajeno ka boomo li amohela phepo e nepahetseng ea kliniki e le eona tsela e atlehang ka ho fetisisa ea ho theola cholesterol ea mali le ho fokotsa kotsi ea ho tšoaroa ke lefu la pelo le ho otloa ke lilemo tse ngata.

Taba ke hore matlapa a hatella tlhahiso ea k'holeseterole ea hau 'meleng, e leng molemo molemong oa bophelo ba motho ebile e hlokahala bakeng sa tsamaiso ea methapo ea pelo. Li-lipoprotein tse nang le tekanyo e phahameng ha li tlatse feela ho hlahisoeng ha cholesterol, empa hape li thusa ho lokisa mafura le ho li tlosa 'meleng.

Ho fapana le lithethefatsi tsa "statin", "lijo li na le phello ea k'holeseterole e mpe, e tloahelang ho lula marakong a methapo ea mali le ho ts'oaroa ha ona. Ka hona, phepo e nepahetseng ea kalafo e sireletsa mokuli eseng feela ho atherosclerosis, empa hape le ho tsoa ho thrombosis, thrombophlebitis, lefu la pelo le mathata a ho potoloha. bokong.

Lijo tsena li khothalletsoa ho latela basali le banna bohle ba tšetseng moeli oa lilemo tse 40 mme ba fihlile lilemong tse bohareng. Sena se bakoa ke liphetoho tse amanang le lilemo 'meleng oa motho, haholo-holo ka ho ilela ho ilela khoeli, tse bakang ho fetoha ho matla ha maemo a cholesterol ea mali.

Lijo tse thibetsoeng k'holeseterole e phahameng:

Lihlahisoa tsa "lihlahisoa tsa kelello: masapo a kelello, liphio, sebete, tšenyo ea sebete, leleme,
Litlhapi tse halikiloeng le nama,
Lihlahisoa tsa lebese: botoro, tranelate, tranelate e bolila ea mafura, lebese lohle, chisi e thata,
Li-sausage: mefuta eohle ea soseji, lisose le lisoseuse,
Mahe a likhoho, haholo-holo mothollo,
Litlhapi tse mafura: catfish, mackerel, halibut, sturgeon, sturateon, statge, eel, burbot, saury, herring, beluga, carp ea silevera,
Litlhapi tsa tlhapi
Lijo tse mafura: nama ea kolobe, likhantsi, malinyane a likhomo
Mafura a liphoofolo: mafura, mutton, nama ea khomo, khantsi le mafura a bata,
Lijo tsa leoatleng: oysters, shrimp, Crab, squid,
Margarine
Kofi e halikiloeng le hang-hang.

Lihlahisoa tsa ho fokotsa cholesterol:

Lihloaare, tse linseed, oli ea sesame,
Oat le raese ea raese,
Oatmeal, raese e sootho,
Litholoana: avocado, kharenate, mefuta e sa tsoaneng ea morara,
Nuts: kedare, lialmonde, pistachios,
Peō ea mokopu, peo ea sonobolomo, peo ea folaxe,
Monokotšoai: blueberries, fragole, cranberries, lingonberries, aronia,
Letsoho: linaoa, lierekisi, lensisi, linaoa,
Mefuta eohle ea hop: k'habeche e tšoeu, hop e khubelu, Beijing, Brussels, kholififera, broccoli,
Greens: dill, parsley, celery, cilantro, basil le mefuta eohle ea salate,
Garlic, onion, motso oa ginger.
Pepere e khubelu, e mosehla le e tala,
Sardines le litlhapi tsa lelapa la salmon,
Tee e tala, li-decoctions tsa limela, lero la meroho.

Ho pheha ntle le k'holeseterole: lijana tse monate le tse phetseng hantle letsatsi le leng le le leng

E tsitsisa maemo a tsoekere nako e telele
E khutlisa tlhahiso ea insulin ea "pancreatic"

Babali ba rona ba sebelisitse Aterol ka katleho ho theola cholesterol. Ha re bona sehlahisoa sena se tsebahala, re nkile qeto ea ho e ela hloko.

Cholesterol e phahameng ke e 'ngoe ea lintlha tsa mantlha kholisong ea mafu a pelo le pelo. Ho latela Mokhatlo oa Lefatše oa Bophelo, litla-morao tse fetang 20% le litlhaselo tsa pelo tse fetang 50% li bakoa hantle ke khatello e matla ea k'holeseterole 'meleng.

Ka linako tse ling sesosa sa boemo bona e ba tšenyo ea lefutso, empa hangata cholesterol e ngata ke litholoana tsa khaello ea phepo e nepahetseng. Ka hona, ho fokotsa cholesterol, ho kgothaletswa ho latela lijo tse khethehileng tsa kalafo tse nang le litaba tse tlase tsa mafura a liphoofolo.

Lijo tse joalo li ke ke tsa thusa eseng feela bakeng sa mafu a pelo le pelo, empa le ho bakuli ba nang le lefu la tsoekere, pancreatitis, cholecystitis le mafu a sebete. Leha ho le joalo, ho bohlokoa ho hopola hore batho ba nang le cholesterol e phahameng ba hloka ho ja tse fapaneng e le ho qoba khaello ea livithamini, liminerale le lintho tse ling tse molemo.

Ka hona, bakuli bohle ba tloaetseng ho ba le lefu la ho itšireletsa mafung, o hloka ho tseba hore na ke lijana life tse sebetsang bakeng sa cholesterol e phahameng, ho li pheha ka nepo, lihlahisoa life tseo u ka li sebelisang ho pheha le ho etsa lijo tsa lijo li le monate haholo.

Lisebelisoa tsa ho pheha

Lipheho tsa cholesterol e phahameng li kenyelletsa feela lijo tse phetseng hantle tse lokiselitsoeng ho latela melao ea lijo tse phetseng hantle. Ka hona, ka tšekamelo ea ho atherosclerosis, ho thibetsoe ka thata ho ja lijo tse halikiloeng, tse halikiloeng kapa tse phehiloeng ka merohong ea oli le nama.

Sesebelisoa sa bohlokoa ho bakuli ba nang le cholesterol e phahameng e tla ba lijana tse halikiloeng, tse halikiloeng ntle le oli, tse phehiloeng ka ontong kapa tse phehiloeng ka metsing a nang le letsoai hanyane. Ka nako e ts'oanang, oli ea meroho le apole ea tlhaho kapa asene ea veine e lokela ho sebelisoa e le moaparo.

Ho bohlokoa ho kenyelletsa ka botlalo lijong tse apereng tse entsoeng ka mokhoa o itokiselitsoeng, joalo ka mayonnaise, ketchup le lisose tse fapaneng, ho kenyeletsa le soy, kaha li na le letsoai le leholo. Li-sauces li lokela ho lokisoa ka boithatelo motheong oa oli ea mohloaare le sesame, yogurt e mafura a tlase kapa kefir, hammoho le lime kapa lero la lemone.

Salate ea meroho le avocado.

Salate ena e phetse hantle haholo, e na le ponahalo e ntle le tatso e ntle.

Avocado - litholoana tse peli tse mahareng,
Pepere ea Paprika (Bulgaria) - e khubelu 1 le botala bo le 1,
Salate - hlooho e tloaelehileng ea hop,
Likomkomere - 2 likhomphutha.,
Celery - Litala tse 2,
Oli ea mohloaare - 1 tbsp. khaba
Lemon (kalaka) lero - tee e le 'ngoe,
Greens
Letsoai le pepere.

Hlatsoa makhapetla a salate hantle ka metsing ebe o hahola likotoana tse nyane. Arola makhasi a avocado ho lejoe, ebola ebe u khaola likarolo. Peo ea pepere mme e khaoloe ka makala. Cucumber le celery mahlaka a chop ka li-cubes. Tšela lisebelisoa tsohle ka sekotlolo se tebileng.

Kopanya oli ea linoko le lero ka khalase, kopanya hantle ebe u tšela meroho. Hlatsoa merogo, e ntše ka thipa ebe u fafatsa salate ho eona. Kenya letsoai, pepere e ntšo ebe u kopanya ka botlalo. Khabisa salate e felisitsoeng ka sprig ea parsley.

Coleslaw.

Salate e tšoeu ea k'habeche ke pheko ea setso ea k'holeseterole e phahameng, hape e thusa ho tlosa chefo 'meleng. Ntle le moo, e ntlafatsa hantle mokhoa oa ho silila lijo ebile e khothalletsa ho theola boima ba 'mele.

K'habeche e tšoeu - 200 gr.,
Lihoete - 2 likhomphutha.,
Onion - 1 pc.,
Apple e monate le e bolila - 1 pc.,
Oli ea mohloaare - 1 tbsp. khaba
Greens
Letsoai

Khaola k'habeche ka makala a masesaane, a fafatse ka letsoai le setlolo habobebe ka matsoho a hau. Khaola onion ka mehele e halofo, e tšele ka sekotlolo se tšesaane ebe u eketsa 1 tbsp ea metsi le asene. khaba. Ho tloha apole, khaola konokono ebe u khaola li-cubes. Fetolela hop ka sekotlolo se tebileng, eketsa lihoete tse halikiloeng le apole e khethiloeng ho eona.

Fafatsa tleloubu e bobebe hape u kenye salate. Cheka meroho ebe u fafatsa meroho ho eona. Tšela oli ea mohloaare ka holim'a salate le letsoai haeba ho hlokahala. Kopanya hantle hape u khabise ka litlama tse ncha.

Sopho ea khoho ka buckwheat.

Ha ho khothalletsoe sopho ea nama e mafura bakeng sa batho ba nang le cholesterol e phahameng. Empa moro oa likhoho o na le limatlafatsi tse ngata, haeba o lokiselitsoe hantle, o na le cholesterol e fokolang.

Sefuba sa khoho - hoo e ka bang 200 gr.,
Litapole - tubers tse 2,
Li-groats tsa Buckwheat - 100 gr.,
Carrot - 1 pc.,
Onion - 1 pc.,
Oli ea mohloaare - 1 tbsp. khaba
Greens
Letsoai le pepere.

Hlatsoa sefuba sa khoho hantle, kenya pan 'me u tšollele metsi a batang a hloekileng. Beha pitsa ka setofo, e tlise ho pheha, fokotsa mocheso hanyane mme o tlohele ho pheha metsotso e 10. Ebe o tšela moroo oa pele, o hlatsoe pan ho foeb, o behe sefuba sa khoho ho eona hape, tšela metsi a hloekileng ebe o pheha ho fihlela bonolo bakeng sa lihora tse 1.5.

Ebola litapole ebe u khaola li-cubes. Tlosa peel ho onion ebe u khaola ka daice e bohareng. Ebola lihoete le khaba ka grate e mahoashe. Tšela oli ea mohloaare ka pane ea preheated, eketsa onion le Fry hoo e ka bang motsotso. Kenya lihoete le Fry ho fihlela eiee e fetohe khauta.

Tlosa sefuba sa khoho ho moro, sehiloeng likoto ebe u eketsa sopho hape. Rinse buckwheat hantle, tšela ka har'a moro ebe o pheha metsotso e 10. Kenya litapole ebe u pheha metsotso e meng e 15. Metsotso e 5 pele u pheha, eketsa lieie e halikiloeng le lihoete, letsoai le pepere e ntšo. Tima sopho e felileng ebe u fafatsa ka litlama tse khoriloeng hantle. Nako e lekantsoeng ea ho pheha sopho ena ke lihora tse peli.

Sopho ea pea le meroho e halikiloeng.

Leha e le hore sopho ena e lokisitsoe ntle le nama, empa e fetoha e monate ebile e sa khotsofatse, 'me ka nako e ts'oanang e na le cholesterol e phethahetseng.

Eggplant - 1 e kholo kapa e nyane 2,
Pepere ea Bell - 'mala o mofubelu, o mosehla le o motala,
Onion - 1 pc.,
Garlic - li-clove tse 4,
, Tomate e halikiloeng - 1 ka khona (400-450 gr.),
Lierekisi - 200 gr.,
Cumin (Zera) - khaba e le 'ngoe,
Letsoai le pepere
Greens
Yoghur ea tlhaho - 100 ml.

Khaola li-eggplant ka mehele, letsoai hantle mme u behelle ka colander. Kamora halofo ea hora, hlakola li-eggplant ka metsing a hloekileng ebe u omella ka thaole ea pampiri. Tlosa lipeo ho pepere ea tšepe 'me u khaoloe ka li-cubes. Ebola eiee 'me u se ke ua khaola li-cubes tse nyane haholo.

Tšela leqephe la ho baka ka oli ea meroho, beha meroho e lokiselitsoeng pele ho eona, o tšela ka oli, letsoai le pepere. Tšela leqephe la ho baka ka ontong ebe u pheha meroho ka mocheso oa likhato tse 220 bakeng sa metsotso e 20, ho fihlela ba fumana mochini o bobebe oa khauta.

Hlatsoa lierekisi ka botlalo, kenya pan ebe u eketsa tamati. Kola khoele ka seretse ho ea sebakeng sa phofo ebe o e tšela ka pane. Tšela ntho e 'ngoe le e' ngoe ka metsi a batang, a behe mollo, tlisa ho pheha ebe o pheha metsotso e 40-45. Kenya meroho e halikiloeng sopho, letsoai le pepere ebe u fafatsa ka litlama tse khoriloeng hantle. Pele o sebeletsa, tšela sekotlolo sa sopho 1 tbsp. khaba ea yogurt.

Turkey ka meroho.

Lipheho tsa k'holeseterole e phahameng hangata li kenyelletsa nama ea phepo, eo e leng ea bohlokoa ka ho fetisisa eo e leng fillet ea turkey. E na le mafura a fokolang mme e ntle haholo bakeng sa bophelo bo botle. Ha ea lokela ho kenngoa ho pheha e matla, kahoo turlet fillet e tsamaisoa hantle haholo.

Turkey sefuba (filet) -250 gr.,
Zucchini - meroho e 1 e nyane,
Lihoete - 1 pc.,
Pepere ea tšepe - 1 pc.,
Onion - 1 pc.,
Yogurt - 100 ml.,
Garlic - 2 li-clove,
Greens
Letsoai le pepere.

Hlatsoa sefuba, se omelle ka thaole ea pampiri 'me u etse likhahla tse nyane mahlakoreng ka bobeli. Zucchini e khaole mehele. Ebola ebe u khaola lihoete. Ebola eiee ebe u kha mehele e mehele. Tšela sefuba sa turkey ho cooker ea butle, letsoai le pepere. Koahela fillet ka lieie, lihoete ebe u hasanya mehele ea zukchini ka holimo. Mouoane metsotso e 25-30.

Ebola konofolo, e fetise ka har'a mohatla ebe o eketsa ka yogurt. Grie meroho ka thipa e bohale ebe u tšela ka har'a motsoako oa konofolo. Kopanya sopho hantle. Tšela sefuba se lokiselitsoeng poleiti le meroho ebe u tšela asene ea konofolo.

Trout ho mosamo oa litapole-onion.

Litlhapi ke e 'ngoe ea lijo tsa bohlokoa lijong ho fokotsa cholesterol e mpe. E tlameha ho kenyelletsoa lijong tsa hau, haeba e se letsatsi le leng le le leng, bonyane makhetlo a 'maloa ka beke. Leha ho le joalo, ho bohlokoa ho khetha mefuta e sa lebelo ea litlhapi, joalo ka trout, e nang le cholesterol e nyane haholo.

Trout ke setopo sa boholo bo mahareng,
Litapole - 2 likhomphutha.,
Onion - 1 pc.,
Eiee e tala - sehlopha se senyenyane,
Garlic - li-clove tse 3,
Greens
Letsoai le pepere.

Khaola litlhapi ka likarolo tse ling, tšela sekotlolo se seholo, u fafatse ka letsoai ebe u tlohela metsotso e 20. Ebe o tlosa letlalo la tlhapi ebe o tlosa lipeo. Hlatsoa litapole, li ebola ebe u li etsa metenya e bophara ba 0.5 cm.

Tlosa li-husks ho onion ebe u li mehele. Ebola ebe u khaola likhalase tsa konofolo. Khaola meroho hantle haholo. Tšela leqephe la ho baka ka oli ea meroho, hasanya mehele ea litapole ho eona, e koahele ka mehele ea onion, u fafatse ka konofolo, litlama, letsoai le pepere. Beha likotoana tsa trout ka holim'a tsohle.

Koahela leqephe la ho baka ka foil ebe o beha ho baka ka ontong bakeng sa halofo ea hora ka mocheso oa likhato tse 200. Tlosa sejana se phethiloeng ka ontong, ebe u siea foil metsotso e 10 ntle le ho tlosa foil. Sebeletsa lihlapi ka meroho.

Lijo tse nang le k'holeseterole e phahameng li lokela ho lateloa bophelo bohle.

Sessert e phetseng hantle ka ho fetisisa

Haeba ho na le tlolo ea ts'ebetso ea cholesterol metabolism, o ka sebelisa khekhe ea "Persimmon" le "kuku".

Sessert ena ha e lokele batho ba nang le cholesterol e phahameng feela, empa le bakuli ba nang le lefu la tsoekere. Keke ena ha e na tsoekere le phofo, ho bolelang hore e thusa ho theola boima ba 'mele haholo.

Bakeng sa tlhahlobo u tla hloka li-walnuts - 80 g., Matsatsi - 100 g., Ground Cardamom - pinch.

Bakeng sa ho tlatsoa ho hlokahala hore u be le Persimmon - litholoana tse 2, matsatsi - 20 gr., Cinnamon - pinch, metsi - senoelo sa ¾, agar-agar - ¾ khaba.

Tlatsa e na le metsoako e latelang:

Frozen Blueberries - 100 gr. (o ka nka li-currants tse ntšo, li-blueberries le monokotsoai o mong o ratoang),
Agar-agar - khaba ea ¾,
Sebaka sa tsoekere sa Stevia - 0.5 tsp.

Tlosa li-blueberries ka sehatsetsing, hlakola kapele ka metsi a batang, kenya sekotlolo ebe u tloha ho defrost. Tšela linate ka blender, grind ho ea boemo ba crumbs tse nyane ebe o tšela ka poleiti. U sebelisa blender, sila grata hore e be phofo e tenya, eketsa linate, Cardamom ho tsona ebe u bulela sesebelisoa hape ho fihlela hlama e fumana ho tšoana.

Babali ba rona ba sebelisitse Aterol ka katleho ho theola cholesterol. Ha re bona sehlahisoa sena se tsebahala, re nkile qeto ea ho e ela hloko.

Nka sekotlolo sa ho baka mme o manehele tlase le pampiri e entsoeng ka letlalo. Beha motsoako o felisitsoeng oa walnut ho eona 'me u fephale hantle. Tšela hlobo ka sehatsetsing lihora tse ka bang tse peli, ebe u e beha hape ka sehatsetsing. Ka nako ena, o lokela ho tlatsa, eo ho eona o hlokang ho pheha ka litapole tse khotliloeng tsa blender tse tsoang ho Persimmons, mehla le sinamone.

Fetisetsa boima ba litholoana tse feliloeng ho stewpan ebe o beha mollo o monyane. Puree e lokela ho futhumala ebe e futhumala hanyane ho feta mocheso oa moea. Motsoako o tlameha ho hlohlona nako le nako. Tšela metsi ka nkhong e 'ngoe, beha agar-agar ebe u beha setofo. Tsoelang pele ho hlohlelletsa ho tlisa metsi ho pheha.

Ho theola litapole tse khotliloeng ka khaba, tšela metsi a tšesaane ka ho eona le agar-agar le kopanya ka botlalo. Tlosa foromo ea hlama ka sehatsetsing ebe o tšela sekala se tlatsang. Tlohela ho pholile ho fihlela mocheso oa kamore ebe o kenya sehatsetsi bakeng sa ho tiisoa.

Tšela lero la melee e ntšoa nakong ea ho qhibiliha ha li-Blueberries ka khalase ebe u eketsa metsi, e le hore bophahamo ba eona ke 150 ml. (¾ senoelo). Tšela lero ka saucepan, eketsa agar-agar mme o tlise ho pheha, o sa lebale ho hlohlona khafetsa.

Tlosa likuku ka sehatsetsing, beha litholoana ho sona ebe u tšela ho tlatsa ka holimo. E lumelle hore e pholile, ebe e beha sehatsetsing bonyane lihora tse 3, 'me ka ho khetheha bosiu. Keke e joalo e tla ba mokhabiso o motle bakeng sa matsatsi ohle a phomolo.

Ho ja ka k'holeseterole e phahameng ho hlalositsoe videong ena.

E tsitsisa maemo a tsoekere nako e telele
E khutlisa tlhahiso ea insulin ea "pancreatic"

Li-linaoa tsa Cholesterol le thepa ea tsona e molemo

Cholesterol ke lipid kapa mafura ao, a bang teng sebeteng, a kenang ka kotloloho tšebetsong ea 'mele ka botlalo. Ka keketseho ea eona, ho ka hlaha mathata a tebileng a bophelo bo botle. Khetho e le 'ngoe ea ho fokotsa litaba tsa eona ke ho ja li-legam. Ha re shebeng hore na hobaneng boemo bo nyoloha le hore na linaoa, linaoa, lierekisi le linaoa li bapala eng ho tsona. Leha ho le joalo, pele ho tsohle, o hloka ho utloisisa hore ha se mefuta eohle ea mafura e kotsi 'meleng.

Cholesterol le mesebetsi ea eona

E, joalo ka ha ho boletsoe pejana, e nonneng mme sebopeho sa eona se etsahala ka har'a sebete. E fumaneha ka har'a 'mele oa motho, e leng seleng e' ngoe le e 'ngoe ea' mele kahara membrane ea plasma, e leng mokato oa kantle.

LDL - lipoprotein tse fokolang (cholesterol e mpe),
HDL - lipoprotein tse phahameng haholo (cholesterol e ntle).

Cholesterol e ntle e bohlokoa haholo bakeng sa lits'ebetso tsa metabolic 'meleng mme e etsa mesebetsi e mengata.

Kotsi ea ho eketseha ha cholesterol

Hangata ho baka mafu a tebileng a kang:

atherosclerosis - ho koaloa ha methapo ea mali ka lebaka la sebopeho sa litokomane ho tsona,
lefu la pelo
myocardial infarction
angina pectoris
maloetse a mang a pelo, le tsamaiso ea methapo,
stroke
ischemia.

Mekhoa ea Phokotso

Mekhoa e bonolo ka ho fetisisa ke: ho ja, ho tlohela mekhoa e mebe, ho sebelisa meriana, ho ikoetlisa ka 'mele, litlhare tsa batho.

Mokhoa o nepahetseng le o hlokahalang oa ho theola cholesterol. Lijo li fokotsa ho ja lijo tse nang le mafura le liswidi haholo. Ntle le moo, kenyelletsa lijo pele u robala.

Litlhare tsa setso

Kajeno, ho na le tse ngata tsa tsona. Boholo ba tsona li hlile li ntlafatsa boemo ba bophelo bo botle li bile li hloekisa mabota a methapo ea mali, li khutlisetsa bocha ba tsona le botsitso.

Mona, ts'ebeliso ea konofolo, ts'ebeliso ea litlolo tse sebelisang oli ea mohloaare le tse ling ke tsa bohlokoa haholo. Li-legum tse kang lensisi, linaoa, lierekisi le joalo, soya le likuku le tsona li bapala karolo ea bohlokoa ho theoleng boemo ba tsona.

Melemo ea linaoa

Li-legum e bile lihlahisoa tsa mantlha tse tlang pele Russia le motheo oa lijo tsa motho. 'Me thepa ea bohlokoa e ne e nkoa e le ea bohlokoa ka nako eo,' me e bohlokoa haholo hona joale.

Palo ea liprotheine tse lifae li haufi le lihlahisoa tsa nama, empa e ananeloa hamolemo. Li na le palo e kholo ea asiti e hlokoang ke batho, hammoho le mafura, livithamini, liminerale. Ka mohlala, lierekisi li na le likarolo tsa anti-sclerotic. Potasiamo le folic acid e teng ka har'a linaoa e sireletsa 'mele oa motho ho mafu a tšoaetsanoang, e hloekisa mali le methapo ea mali. Vithamine B ea maoto a maoto a mongobo e fana ka kotsi e fokolitsoeng ea lefu la pelo le methapo. Fiber le fiber ea lijo li kenya letsoho ntlafatsong ea ts'ilo ea lijo. Li-manganese tseo li nang le tsona li thusa ho matlafatsa le ho ntlafatsa boemo ba moriri.

Ho latela litsebi tsa phepo e nepahetseng, haeba motho a sebelisa li-gramme tse ka bang 150 letsatsi le leng le le leng, joale ka mor'a matsatsi a 14, phokotso ea k'holeseterole e tla bonahala litlhahlobisong. Ho latela lipatlisiso tsa AMS, tekanyetso e nepahetseng bakeng sa ts'ebeliso ea mofuta ona oa sehlahisoa ke motho ke li-kilos tse 20 ka selemo. Joalokaha tloaelo e bontša bakeng sa khoeli ea ho ja linaoa, lierekisi, lensisi, likuku, linaoa le lijalo tse ling tse tšoanang, boemo ba cholesterol bo fokotsehile ka 10%.

Ntle le se kaholimo, ts'ebeliso ea linaoa e bohlokoa haholo lijong tsa meroho le meroho. Sena se bakoa ke taba ea hore li fana ka liprotheine, empa ntle le ho tsamaisoa ke mafura a fumanoang mofuteng o mong le o mong oa nama, esita le leeme. Li-legum tsohle li tšoauoa ka thepa ena, empa soy le li-chickpeas li bapala karolo e ikhethang.

Li-chickpeas kapa li-chickpeas li ruisoa ka liprotheine, tse kenyelletsang li-amino acid tsa bohlokoa, ke hore, tse sa hlahisoang ke 'mele oa motho. Hape, sebopeho sa eona se kenyelletsa starch, lipids ka bongata bo boholo ho feta metsong e meng ea maoto. Ho feta moo, e kenyelletsa oleic le linoleic acid, hammoho le likhoele tse ngata tsa phepo.

Chickpea, ka lebaka la sebopeho sa eona, e bohlokoa haholo ho theoleng boemo ba cholesterol e mpe ebe e sebetsana ka boiketlo le mosebetsi oa eona, mesebetsi eo e e abetsoeng. Liphetho li fihlile 20%.

Soya - Bean e Khethehileng

Soy hobane e na le thepa e ikhethang, e leng ketsahalo tse peli:

e ts'ehetsa k'holeseterole e mpe,
e eketsa boemo ba cholesterol e ntle.

Pejana, soy e ne e sa fuoe tlhokomelo e lekaneng, 'me e ne e sa sebelisetsoe meriana. E ne e sebelisoa e le lijo lijana tsa ka tlung, lijo tse bobebe le liswiti. Ba bang ba bile ba bua ka hore na e utloisa 'mele bohloko joang.

Ho entsoe lipatlisiso tse ngata mabapi le phello ea tsona 'me boholo ba tsona li paka hore li tlisa melemo e mengata' meleng. Bo-rasaense ba ntse ba sa tsebe ho tseba hore na ho thusa ho fokotsa boemo ba bobe le ho eketsa cholesterol e ntle, empa, ka maikutlo a bona, lintho tsa tlhaho - isoflavones e sebetsa ka tsela ena.

Phello e ikhethang e fihlella ka ho e qeta ka lihlahisoa tse ling tse phetseng hantle le phepo e nepahetseng.

Liphetho tse ling tsa anti-cholesterol

Lijo tse 'maloa tse bonolo le tse phetseng hantle ho theola cholesterol ea hau e mpe. Khetho e ntle e ne e tla ba motsoako oa lipalesa le raese, hammoho le mohloa oa mabele le koro e butsoitseng. Tabeng ena, phello ea ho fokotsa maemo a cholesterol e tla matlafatsoa.

Ho joalo, e ka bonahala e le sehlahisoa se matla ebile se kotsi, empa linaoa li fetola sephetho sa tsona. Ho hlokahala: linaoa kapa linaoa, basoeu ba lehe le otisitsoeng, sesepa sa salsa.

Sopho e entsoeng ka lentil

litapole tse ling - likotoana tse 2-3,
lensisi - ligrama tse 200
onion - sekhechana se le seng,
lihoete - 1 sekotoana.

Se ke oa halika lieie le lihoete, u hloka ho li qala e ncha, li-vithamine tse ling li bolokiloe.

Linaoa tse Khabisitsoeng ka Nama - E Monate ebile e phetse hantle

linaoa leha e le life: linaoa, linaoa, lierekisi kapa lensisi,
meroho
pasosa ea langa le le lej kapa spaghetti.

Pheha linaoa ho fihlela li phehiloe. Meroho, Fry ka pane kapa sechung. Kenya linaoa poleiti, tšela meroho, tšela pasto ea langa le le lej kapa spaghetti. Ha u ena le sejana sena sa lijo tsa mots'eare, litapole, hammoho le raese, u ka lebala.

Li-Peas tsa Baked tsa Turkey - Khanya ea Cholesterol Snack

konofolo
seqha
chillies red
pinch ea letsoai
lierekisi tsa tattoo.

Joang ho pheha: beha ea ho qetela lijana tse tlotsitsoeng pele ho mafura, fafatsa le li-seasonings ebe u tšela ka ontong e futhumetseng ho likhato tse 200. Lijana li tla be li loketse metsotso e 25,

Lierekisi tse halikiloeng kapa linaoa

Tšela khalase ea linaoa ka metsi bosiu. Hoseng, chencha metsi ebe u pheha linaoa le lierekisi ho fihlela li phehiloe. Sejana sena se tla thusa ho fokotsa cholesterol ka 10-15%. Karolo e hlahisitsoeng e lokela ho jeoa habeli. Ho qoba popelo ea khase ka mpeng, o hloka ho kenyelletsa karolo ea khaba ea baking ea metsi.

Li-legum: linaoa, lierekisi, linaoa, lensisi, linaoa kapa ba bang ba nang le cholesterol ba bapala karolo ea bohlokoa 'me ke bathusi ba sebetsang ho theoleng boemo ba bona. Soy, le eona e bapala karolo e ikhethang, kahoo u se ke ua e hlokomoloha. Liphekolo tse bonolo le ts'ebeliso ea bonyane ligrama tse 150 tsa lihlahisoa tsena tse fapaneng li tla boloka bophelo bo botle le boleng ba bophelo, 'me ka holim'a moo, bo eketsa. U hloka feela hore u fetole mokhoa oa hau oa ho ja, mokhoa oa bophelo le atherosclerosis, hammoho le mathata a mang a ke ke a tšosa.

U ka hloekisa methapo ea mali ka katleho joang?

Nako le nako, o utloa metsoalle e bua ka hore na ba tl'o hloekisa lijana joang ho rarolla mathata a bophelo bo botle. Poleloana ea "ho hlatsoa lijana" e ntse e le sesupo sa tlhaho. Ha e bonts'a karolo ea bongaka ea ts'ebetso mme hangata e nyenyefatsa lihlooho tsa batho ba thetsang habonolo. Lingaka li hloka ho hlakisoa: re tla hloekisa ho eng le likepe life?

Ho itlhoekisa ho joalo joang 'meleng?

Ho na le mefuta e meraro ea lijana 'meleng: arterial, venous and lymphatic. Li sebetsa e le "lipeipi" tsa maro a teng. Lintho tse kotsi, lihlahisoa tsa ho senyeha ha lisele, carbon dioxide, livaerase le libaktheria, lintlha tsa morao-rao ha li qalelle maling, empa li maemong a tlameletsoeng ka liprotheine, mafura le lik'habohaedreite, ke karolo ea letsoai le asiti, secretion ea litšoelesa tse fapaneng tsa mmele le lihormone.

Ho tlosa lintho tse sa hlokahaleng ho potoloha mali, ho na le "fektheri" ea tlhaho bakeng sa ho lahla chefo e bokelletsoeng. Liphio li sefa mali ho tsoa mothong o mosesane haholo, ho leka ho nka ntho e 'ngoe le e' ngoe eo u e hlokang le ho tlosa chefo. Lisele tsa 'molai o sa sebetseng hantle li hlasela likokoana-hloko mme ha li li senye feela, empa li siee leseli bakeng sa bana ba bona ka sehlooho sa "motsoalle kapa sera". Li-vesicles tse bonolo ka har'a lithane tsa matšoafo li fana ka phapanyetsano ea khase le lisele tsa mali tse nang le oksijene tse ngata.

Ka hona, ho boloka mokhoa oa ho itlhoekisa ka tekanyo e lekaneng, ho lekane ho ba le litho tse phetseng hantle kapa ho se sitise mosebetsi oa bona ka litlolo tse ngata tsa maiketsetso (ho ja mafura, joala, ho tsuba, ts'ebeliso ea lithethefatsi).

Mabapi le cholesterol

Cholesterol e khetholloa e le ntho e kotsi e ka bakang lefu le sa phekoleheng la methapo - atherosclerosis. E ka sebopeho sa lipoprotein maling, e tlamehile liprotheine. Li-lipoprotein tse ling tse nang le bothata bo tlase li khona ho kenngoa kahare kahare ea methapo e meholo le e bohareng e senyehileng ke livaerase, haholo-holo libakeng tsa makala. Kamora moo, ho thehoa lesela la atherosselotic leboteng la sejana, le nang le calcium (lime) kahare.

Batho ba bangata ba nahana hore ho hloekisa methapo ea mali k'holeseterole ho kenyelletsa ho tlosa likhoka, ho lokolla phallo ea mali bakeng sa phallo ea mali ho ea lithong tse ka hare, ho ntlafatsa phepelo ea mali le ho khutlisetsa mesebetsi e holofetseng. Ho loketse ho sebelisa lipale tse joalo ho lokafatsa botsoa ba hau le ho se ikemisetse ho sebetsa ka mmele o phetseng hantle.

Mekhoa ea ho theola cholesterol ea mali

Ho fokotsa bongata ba "cholesterol" e mpe "tharollo tse 'maloa:"

khoehlisa ho kopanya lipoprotein ka har'a sebete - mohlomong ka thuso ea li-statins, lithethefatsi tse amang ts'ebetso ena (simvastatin, atorvastatin, rosuvastatin),
ho potlakisa ts'ebeliso ea lipoprotein le ho tlosa 'mele - sena se etsoa ke lithethefatsi tse tlamang mafura acid ho tlosa cholesterol ka mala, nicotinic acid ka ho hlapolla methapo ea mali le ho ntlafatsa phallo ea mali e eketsa karolo ea "cholesterol" e ntle.
ho tšela mali ka likhoele tse ka ts'oereng cholesterol,
fokotsa ho ja k'holeseterole ka lijo - hoa hlokahala ho atamela litlhoko tse itseng tsa phepelo eseng joalo ka litšenyehelo tsa nako ea mokhoa oa ho itlhoekisa, empa u loanela lijo tse phetseng hantle ka lilemo,
sebelisa litlhare tsa setso, hangata ts'ebetso ea sona e etselitsoe ho ntlafatsa ts'ebetso ea litho tsa ho hloekisa ka ho eketsa metabolism ka kakaretso, ho ja li-vithamine le liminerale tse lekaneng, acid acid, tšenyo ea methapo ea mafu le ts'usumetso ea ho itšireletsa mafung.

Tsela ea hemocorrection ea extracorporeal

Ntho ea bohlokoa ke mokhoa oa ho itlhoekisa ka mali ho tsoa k'holeseteroleng le linthong tse ling tse kotsi. Ho mokuli tlasa maemo a letsoalo le phethahetseng haufi le kamore e sebetsanang, 200-400 ml ea mali e huleloa, e fetisoa ka metlhotlo e khethehileng ebe e kenngoa methapong. Tsamaiso e joalo e hloka ho fetela ho 7-10. Ho joalo, molumo oohle oa mali (4,5 - 5 l) a ke ke a nkeloa sebaka. Mokuli ka nako e telele o ikutloa a ntlafala ka lebaka la phepelo e phahameng ea mali bokong, ho tlosoa ha letsoai la litšepe tse boima, ebe matšoao a atherosulinosis a eketseha hape.

Phello ea tlhoekiso ea lijo

Litlhoko tsa lijo li theoha ka thoko ho tsoa ho lijo kapa lithibelo: mafura, nama e halikiloeng le e tsubiloeng, soseji, lisose tse chesang le linoko, mafura le mafura a liphoofolo, liswiti le lihlahisoa tsa setereke, lijo-thollo, tranelate e bolila le mayonnaise, lipapaka, bohobe bo tšoeu, joala le khabone lino tse monate.

U ka ja: likhoho tse halikiloeng kapa tse halloang nama ea nama ea khomo, oli ea meroho, lijo-thollo ka tsela ea lijo-thollo, meroho e mengata le litholoana, lijana tse phehiloeng tsa tlhapi, lebese la skim, kefir le chisi ea chisi, bohobe ba rye bo nang le tee, botala le tee e ntšo, kofi ha ho sa na senoelo se fetang se le seng ka letsatsi.

Puso ea lino tse tahang: bakeng sa boemo bo botle ba likepe, ho hlokahala hore o noe letsatsi le letsatsi ho tloha ho halofo e le ngoe le halofo ho isa ho lilithara tse peli tsa metsi a hloekileng. Chelete ena ha e kenyeletse sopho, litholoana tse hlahisitsoeng, tee, kofi le lijana tse ling tsa metsi.

Litsebi li lumela hore ka khoeli ea lijo tse joalo, o ka theola cholesterol ka 10% ntle le lithethefatsi.

Mehlala ea mekhoa ea ho itlhoekisa ea setso

Tšela 300 g ea konofolo le Lemons tse leshome ka peel ka grinder ea nama, kopanya, tšela nkho e nang le litha e le tharo mme u tšollele metsi a futhumetseng a phehiloeng, tlohela matsatsi a mararo. Kamora ho sithabetsa, noela kopi e le 1/3 makhetlo a mararo ka letsatsi pele ho lijo. Sebakeng sa metsi, o ka eketsa kilo e le 'ngoe ea mahe a linotsi, kopanya hantle' me u nke li-tee tse 'ne tsa motšehare.

Tincture ea joala ea lemone e le 'ngoe, lihlooho tse peli tsa konofolo le makhasi a mahlano a sithabetseng a laurel bakeng sa halofo ea litara ea vodka. Tsitlella khoeli. Kamora ho khathala, nka lino tse peli kamora lijo.

Khopiso ea joang bo sa tsubang, wort ea St. John, lipalesa tsa chamomile le lipalesa tsa birch li hlophisitsoe ka tsela e molemohali ea thermos. Tšela khaba ea motsoako kaofela, tšela likhalase tse peli tsa metsi a belang, u se ke oa fetisa metsotso e mashome a mabeli. E-ba le lino hoseng le mantsiboea. Ho ntlafatsa ho hloekisoa k'holeseterole, ho kgothaletsoa ho eketsa mahe a linotsi.

Ho kengoa khaba ea likhaba tse hlano tsa linale tse nyane tse khotsoeng, likhaba tse tharo tsa eiee ea likhoele le thekeng e riteloang bosiu le motšehare ho thermos ea litha. E-nwa mots'eare ka makhetlo a mararo ho isa ho a mane a nang le mahe a linotsi.

Nakong ea tlhoekiso e joalo, o hloka ho hopola ka monyetla oa ho se mamellane ha motho ka mong ka metsoako e le 'ngoe. Litsi tsa kalafo li lokela ho phetoa makhetlo a mararo. 'Me ho monate ho kenyelletsa boikoetliso ba' mele, ho tsamaea, ho sesa ka letamong lijong. Etsa bonnete ba hore u hlahloba boemo ba k'holeseterole ea hau le ho buisana le ngaka ea hau.

Mokhoa oa ho theola cholesterol ea mali ka phepo e nepahetseng

Ho ja ka k'holeseterole e phahameng ho kenyelletsa ho kenyelletsoa ha lijo tse nang le eona ka bongata - ke lijo tsa tlhaho tsa liphoofolo, i.e. lihlapi, lebese, nama, offal. Molao oa mantlha oa lijo ke ho fokotsa lijo tse nang le mafura a mangata. Kahoo likarolo tsa nama li hloka ho fokotsoa ho 100-150 g, khoho ea peel, lahla tranelate e bolila le tranelate, botoro le mayonnaise. Ntle le melao ena, o hloka ho mamela likeletso tse 'maloa:

sebelisa lero la lemone kapa oli ea mohloaare e le moaparo oa salate,
Sebelisa mekhoa e phetseng hantle ea ho pheha: ho pheha, ho hlapisa, ho baka, ho otla,
kenyelletsa fiber e eketsehileng e fumanoang merohong
ja hangata, empa ka likarolo tse nyane ka khefu ea lihora tse 3 ho isa ho tse 4.
le lijo tse tloaelehileng tse 3 ka letsatsi, etsa lijo tse bobebe.

U ka khomarela joang lijong tsa cholesterol e phahameng ho basali le banna

Lijo tse fokotsang k'holeseterole li bontšoa haholo ho ba nang le mathata le tsamaiso ea methapo ea pelo kapa ba kotsing ea ho ba le li-pathologies tse joalo. Ka ho se leka-lekane ho lenane la lijo bakeng sa beke ho fokotsa k'holeseterole, o hloka ho kenyelletsa mafura a nang le mafura a polyunsaturated. Li fumanoa lijong tsa leoatleng, tlhapi e nang le mafura le oli ea litlhapi. Tekanyo e tloaelehileng ea "cholesterol" ea 'mele ke 300 g, empa ho fokotsa sekhahla hoa hlokahala ho e fokotsa ho isa ho 250 g le ho etsa lenane ho latela maemo ana.

Hypocholesterol

Ntho ena ka tekanyo e na le thuso bakeng sa 'mele, hobane ke karolo ea bohlokoa ho aheng likarolo tsa lisele, ho kenyeletsoa ho matlafatsa sesole sa' mele. Ntho ea pele eo u lokelang ho e etsa ke ho bala palo ea lijo tse khothalletsoang ho kenyelletsoa lethathamong la lijo bakeng sa beke ho theola cholesterol:

Lijana tsa liprotheine li lokela ho fokola hanyane: tloaelo ea protheine ea letsatsi le leng le le leng e lokela ho ba 80-100 g. Lijo tsa hypocholesterolemic li lokela ho ipapisa le sefuba sa khoho e se nang letlalo, tlhapi, liprotheine tsa meroho tse fumanoang ka linaoa, linate, lierekisi kapa soya.
Sekhahla sa mafura a letsatsi le letsatsi ke 40-50 g. Sena se kenyelletsa oli ea meroho: mohloaare, linseed, sesame le soneblomo.
Lik'habohaedreite li lokela ho khutlisa mehloli ea matla, kahoo ho lokela ho sebelisoe lijo tse liehang ho feta: litholoana, meroho, bohobe bo bongata ba lijo-thollo, lijo-thollo, pasta e thata.

Hypolipidemic

Khetho ena ea ho ja e bontšoa bakeng sa metabolism e senyehileng ea lipid, i.e. mafura mmeleng. Ntle le k'holeseterole, tsena li kenyelletsa triglycerin le phospholipids. Lijo tse ho khutlisang metabolism ea mafura ke ho eketsa bongata ba mafura a meroho le ho fokotsa kapa ho felisa liphoofolo ka botlalo. Lijo tse lenaneng la beke ho theola k'holeseterole e lokela ho ba khalori e tlase, empa li na le phepo. Lisebelisoa li lokela ho kenyelletsa protheine e nyane ka sebopeho sa nama e halikiloeng, lik'habohaedreite tse rarahaneng tse fumanehang ka lijo-thollo le fiber ho tsoa ho litholoana le meroho.

Lihlahisoa tsa Cholesterol

Lihlahisoa tsohle li ka aroloa ho phahamisa le ho theola cholesterol. Ea pele e khothalletsoa ho lekantsoe ka botlalo kapa ka mokhoa o fokolang bakeng sa ts'ebeliso, mme ea morao e lokela ho kenyelletsoa ka bongata bo boholo lijong. Ka ho etsa lethathamo la lijo tse khothalelitsoeng le tse thibetsoeng, o ka rera lijo tsa hau tsa letsatsi le letsatsi le lijo bakeng sa beke kaofela esale pele, hobane ho li ja ho fokotsa k'holeseterole e ka ba nako e sa lekanyetsoang.

Ho phahamisa cholesterol ea mali

Lethathamo la Lihlahisoa tse thibetsoeng

li-cutlets
nama ea kolobe
konyana
mafura
steaks
li-meatball
soseji
nama e bolaeang, i.e. matšoafo, sebete, liphio le masapo a kelello
ho tsuba nama
nama e halikiloeng
soseji
soseji
nama e khubelu
letlalo la nonyana

Lihlahisoa tsa lihlapi le lijo tsa leoatleng

tlhapi ea tlhapi le sebete
mollusks
crayfish
shrimp
makhoaba
sturgeon

Bohobe ba Premium

Lino tse tahiloeng

Kokonate le oli ea palema, nama ea kolobe le oli ea ho pheha, margarine, oli ea meroho e hloekisitsoeng

Lihlahisoa tse phahameng tsa lebese la mafura, haholo li monate

Ho nyolla k'holeseterole e tsoang 'meleng

Cholesterol e theolang lijo

Litholoana tse nang le letlalo, ntle le banana le morara

Lihlahisoa tse tlase tsa lebese

Meroho e ncha, e phehiloeng kapa e halikiloeng

Bohobe ba mahoashe

metsi a liminerale
seno sa litholoana
lero le nchafalitsoeng
metsi a hlakileng

Lijana tsa nama

Sejo se monate le se phetseng hantle se nang le cholesterol e ngata ke turkey stew e nang le litapole. Pele ho turkey sefuba se phehiloeng lihora tse 1-1,5. Motsoana oo sefuba se phehiloeng ka oona o lokela ho nts'oa. Pheha hanyane ka metsing a hloekileng ebe u tlatsa litapole. Kamora hore litapole li phehe, o hloka ho eketsa meroho - tamati le pelepele.Pheha metsotso e seng mekae ebe u eketsa parsley le dill mane na. Ho phehela litapole tse halikiloeng ka mor'a ho pheha.

Braised Turkey le Litapole

Sejo se seng se monate sa k'holeseterole ke sefuba sa khoho se halikiloeng ke kuku. Pejana, e ka khaoloa ka litlama tse fapaneng tsa selemo. Nama e lokela ho apesoa ka metsotso e 30, ebe e baka metsotso e 60. Mocheso o lokela ho ba ho pota 1800C. Sefuba se tla ba se nang le lero le monko o monate ebile se loketse joalo ka keketso ea phofo, sopho ea meroho, jj.

Nate sopho puree e loketse batho ba nang le cholesterol e phahameng. Bakeng sa sejana sena o hloka lihlahisoa tse latelang:

Hape ka sopho ena o ka eketsa meroho ho latsoa le letsoai le lenyenyane. Taba ea pele, nama e pheha, ka mor'a ho belisoa, metsi aa tšoloha ebe ho tšeloa le lecha. Metsotso e 20 ka mor'a moo, nama e ntse e phehoa ebe ho eketsoa litapole, lihoete le celery. Kamora metsotso e 15 ea ho pheha, broccoli e eketsoa ka sopho ho fihlela e nolofatsoa. Kamora moo, sopho e tlosoa mochesong. Ntho e 'ngoe le e' ngoe e neng e phehiloe e shapuoa ka blender ho isa ho lumellanang ha tranelate.

Ho na le risepe ea k'holeseterole e phahameng - zrazy ka buckwheat. Sena ke sejana se monate haholo hape se phetseng hantle, ka ntle le moo, mafura a mangata ho ona ke 8 g, ho bolelang hore bongata ba kholeseterole e theotsoe. Bakeng sa ho pheha, o hloka nama ea khomo (100 g), bohobe bo bonyane - ba ka bang 15 g, buckwheat ho latsoa, botoro e nyane (hoo e ka bang 5 g).

Buckwheat zrazy

Nama e hloka ho siloa ka grinder ea nama, ho molemo ho e etsa makhetlo a mabeli. Soek bohobe ka metsing kapa lebese, ebe ua penya ebe u eketsa forcemeat. Matha hape hammoho ka grinder ea nama. Buckwheat porridge e lokela ho pheha ho fihlela e phehiloe, ebe e belisoa ka ontong hoo e ka bang hora e le 'ngoe. Botoro e eketsoa ka har'a 'mele.

Sekhahla se entsoe ka nama e halikiloeng, li-buckwheat li kenngoa bohareng, ebe li koaheloa ka nama e halikiloeng. O hloka ho pheha li-zrazy tse joalo tse tsamaeang. Sejana sena se khothalletsoa bakeng sa mafu a mangata a pampitšana ea mala, liphio, khatello ea mali, jj.

Phula e ka sehloohong e thusang ka cholesterol ke oatmeal. Ho khothalletsoa ho ja le mafu a mangata, e leng, ka li-pathologies tsa gastrointestinal, lefu la tsoekere, jj. Oatmeal e lokela ho nkeloa sebaka ke ts'ebeliso ea sandwich. O ka pheha porouta ka tsela ea khale, kapa o reka lijo-thollo tse khethehileng. Oatmeal e ka phehoa ka metsing le ka lebese le mafura a tlase.

Ho feta moo, o ka pheha mefuta eohle ea lijo-thollo tse ling. U ka li ja ka meroho, nama e nyane, jj.

Ho boetse ho na le thuso ho ja raese, buckwheat, oatmeal porridge, ho eketsa liswiti tse fapaneng:

mahe a linotsi
litholoana - perekisi, fragole jj.
jeme
meroho
li-mushroom
litholoana tse omisitsoeng - liapole tse omisitsoeng, li-prunes le morara o omisitsoeng.

Lijana tsa tlhapi

Lingaka li khothaletsa ho nkela nama le lihlapi tsa leoatleng bakeng sa cholesterol e phahameng. U ka pheha sejana se monate haholo - salmon e phehiloeng ka linoko. U hloka ho nka likhechana tsa salmon (u ka li tšoasa litlhapi tse ling) ebe u li tlotsa ka lemati kapa kalaka. Hape le letsoai le pepere e nyane. Ka nakoana, tlhapi e hlatsuoa.

Ka nako ena, tamati e lokela ho tšeloa ka metsi a belang, e halikiloe le ho khabeloa hantle. U boetse u hloka ho kuta basil. Litlhapi li beoa holim'a foil e neng e kile ea tlotsoa ka oli ea mohloaare. Motsoako oa tamati, basil le kalaka e khabetsoeng e tšeloa holim'a li-steaks. Foil e lokela ho roaloa ebe e romeloa ka ontong ka metsotso e 20, ebe metsotso e meng e 10 e bulehile foil. Sejana se joalo se nang le k'holeseterole e phahameng se lokela ho jeoa ka salate ea meroho e ncha.

Likhekhe tsa litlhapi. Ho li lokisa, o hloka litlhapi tsa mefuta e nang le mafura a tlase (tse ka bang 300-500 gr). Kopa litlhapi ebe u eketsa meroho:

seqha
kholifolaoa
lierekisi tse mabe.

Meroho e ka khaoloa hantle kapa fatše, ntle le lierekisi. Bakeng sa tatso, letsoai, pepere le dill mane e eketsoa. Li-cutlets li apehoa ka ontong ea pampiri ea letlalo bakeng sa metsotso e 15-20.

Se ka holimo ke sekhechana sa buka ea litlolo tse 100 tsa cholesterol e phahameng.Ho monate, ho phetse hantle, ho folisa, pholiso (Irina Vecherskaya, 2013) e fanoeng ke rona
molekane oa buka - khamphani
Literata.

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