Lijo tsa k'holeseterole e phahameng: likarolo tsa tafole ea kalafo ka menu e ka bang beke

Phepo e nepahetseng ea ho fokotsa cholesterol ea mali ha ea lokela ho hlahisa lipoprotein ka kakaretso.
Melao ea mantlha ea phepo e nepahetseng ke hore phepo e lokela ho kenyelletsa lipoprotein tsa boima ba molek'hule, ha boima bo tlase ba limolek'hule bo lokela ho fokotsoa ho fihlela bonyane.

Lijo tsa cholesterol li loketse batho ba etsang mosebetsi o boima oa 'mele. Empa ka lebaka la hore e na le palo ea likhalori tse ngata, mme mojaro o hloka likhalori tse ngata, o ka eketsa likarolo ntle le ho fetola sebopeho sa lijana. Keketseho ea li-servings ha e lumelloe ho feta habeli. Mmele o fumana matla ho tsoa ho lik'habohaedreite, ka hona ho bolokehile ho eketsa bongata ba lijo-thollo, meroho le litholoana.

Phepo e nang le cholesterol e phahameng e ipapisitse le melao-motheo ea tafole ea palo ea 10, e ntlafalitsoeng ke mothehi oa lijo tsa naha M. Pevzner. Tafole ena e khothalletsoa mafu a methapo ea pelo le pelo. Kaha k'holeseterole e phahameng e ama methapo ea mali haholo, lijo tse thehiloeng ho melao-motheo ea tafole ena li kopana ka botlalo le tlhoko ea ho fokotsa cholesterol e "mpe" lijong.

Lijo tse fanoang ke cholesterol e tlase li laetsoe ke ngaka. Haeba ho fosahetse ho etsa moralo o lekantsoeng o nang le k'holeseterole e phahameng maling, joale u ka fokotsa boemo ba cholesterol e ntle, e tla lebisa ho phatloha le ho senyeha ha methapo ea methapo, hemorrhage.

Lijo tse khahlano le k'holeseterole lia hlokahala bakeng sa bakuli ba nang le mafu a pelo, mafu a methapo ea methapo, mathata a potoloha, lefu la methapo ea mali, khatello ea methapo, rheumatism. Morero oa eona ke ho theola cholesterol e phahameng 'me e khutlele ho tloaelehileng. Ho fokotsa k'holeseterole e nang le matšoao a manyane, ho khothalletsoa ho e latela eseng bophelo bohle, empa ho hlophisa libeke tsa ho itima lijo. Leqheka lena la phepo e thusa ho theola boima ba 'mele le glucose ea mali, ho etsa hore tšebetso ea metabolic e ntlafatse, e ntlafatse boemo ba letlalo, moriri le lipekere, ho ntlafatsa le ho hloekisa' mele.

Ka mafu a tebileng a tsamaiso ea pelo le pelo, ho ja lijo tse nang le k'holeseterole e lokela ho ba ntho e tloaelehileng. Sena ha se bolele hore o ka ja feela lijo tse thathamisitsoeng ho li-sampole tsa beke bakeng sa beke. Ebile, ka linako tse ling ho lumelloa ho thabela ho ja ho hong lethathamong la lihlahisoa tse hlokang ho fokotsoa. Mohlala, ka matsatsi a phomolo kapa a pikiniki. Empa ho kheloha joalo lijong ho lokela ho ba ho khethollang mme e se ke ea e-ba ntho e tloaelehileng.

Ho molemo ho ja lijo tse tala ntle le nama le tlhapi, kapa moholi. Ho pheha le ho hlapela lero la motho le ho nkoa e le mokhoa o amohelehang le o sebetsang oa ho pheha. Haeba u hloka ho baka lijo, joale sena se lokela ho etsoa ka foil kapa pampiring ea ho baka. Nako le nako, o ka baka lijo tse bulehileng, oa li tlotsa ka tranelate e bolila. Ho ke ke ha khoneha ho baka, ho tsuba, ho pheha ka mollo kapa mashala. Ho lihlahisoa tse joalo, litaba tsa "cholesterol" e mpe li phahame.

Salads e hloka ho hloekisoa ka oli e sa lomosoang, lero la lemone ka ginger e tsoakiloeng, tranelate e bolila kapa yoghur ea tlhaho.

Seo u se hlokang ho ja ho fokotsa cholesterol

Ho hloekisa methapo ea mali ea lipoprotein, tšenyo ea polasetiki le tloaelo ea sebopeho sa mali, celery (motso, lithupa le meroho) li lokela ho jelloa ka lisaladi, li-smoothie, lino-mapholi tse nang le likarolo tse ngata, lihoete, lihoete - tse ncha le tse halikiloeng, liapole tse tala, hop, lamunu, grapefruits, likomkomere . Ho lihlahisoa tsena tsohle, ho khothalletsoa li-smoothie le smoothie.

Li-avocados, pistachios, almonds, lipeo (folaxe, soneblomo, mokopu), monokotsoai, meroho e makhasi a matala, le kharenate li kenya letsoho phokotso ea cholesterol. Ka kakaretso, limela tse tala, tse pherese le tse khubelu li nkoa li le molemo haholo bakeng sa methapo ea mali.

Ho tseba se ka khonehang le se sa jeng letho, o hloka ho bona ngaka le ho etsa liteko. Ho latela sephetho sa tlhahlobo, ngaka e etsa qeto ea tlhoko ea lintho tse itseng 'me motheong ona e etsa moralo o haufi. Ngaka e tla u joetsa ka botlalo hore na ho ka etsahala eng le se sa khoneheng ka matšoao a k'holeseterole le lintho tse ling maling, o tla eletsa hore na u ka ja joang hantle ka cholesterol e phahameng.

Menu bakeng sa beke e nang le k'holeseterole e phahameng

Lijoa tsa hoseng li lokela ho ba monate ebile li na le lik'habohaedreite tse ngata. Li hloka ho tlatselletsoa ka lino tse nang le vithamine kapa li-salads. Bakeng sa lijo tsa motšehare, o ka ja lik'habohaedreite le mafura, empa lijo tsa mantsiboea e lokela ho ba protheine feela. Litlatsetso ha li qheleloe ka thoko. Haeba maikutlo a tlala a le matla, u ka noe khalase ea metsi ka lero la lemone le mahe a linotsi. Lijo tsa mantsiboea e lokela ho ba lihora tse 4-5 pele u robala. Lijo tsa ho qetela - ka lihora tse peli - e kanna ea ba khalase ea lero le lecha kapa seno se bolila sa lebese.
Ka lijo tsa k'holeseterole, lenane la beke le shebahala joaloka ntho e kang tafole e ka tlase.

Mokhoa o motle oa ho phekola cholesterol e phahameng ke ofe?

Ka ho hloka tlhoko le ka nepo o hloka ho tlohela ts'ebeliso ea joala le lino-mapholi tse nang le dikahare tse ngata tsa caffeine. U tlameha ho khaotsa ho tsuba. Ho etsa hore ho khaotsa ho tsuba ho be bonolo, botsa ngaka ea hau hore na u ka etsa joang hore u lemalle ho tsuba.

Ho bohlokoa haholo hore u ikoetlise ka tsela e leka-lekaneng. Haeba o tsoha hoseng kotara ea hora pejana, joale o ka etsa boikoetliso ba tonic ka nako. Motšehare u ka ikoetlisetsa ho phefumoloha. Mantsiboea ho tla ba molemo ho tsamaea ka lebelo le itekanetseng kapa o matha o le sieo contraindication. Ka makhetlo a mabeli kapa a mararo ka beke, ho ka ba hotle ho etela setsi sa boikoetliso, ho sesa ka letamong, ho palama baesekele kapa ho ikoetlisa ka baesekele e emeng. Yoga e sebetsang le lipapali tsa equestrian. Ha ho na allergies, ho molemo ho ba le ntja eo u tlamehang ho tsamaea le eona habeli ka letsatsi bonyane halofo ea hora. Ho buisana le liphoofolo ka kakaretso ho na le phello e molemo ho boemo ba bophelo bo botle le molumo oa motho ka kakaretso.

U hloka ho lekola boima 'me u leke ho e boloka e le maemong ho latela bolelele, lilemo le bong.

Litšobotsi

Lijo li nahanela litšobotsi tsa bong le lilemo tsa mokuli.

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Ho eketseha ha cholesterol ho basali ho amana le takatso ea bona ea lipompong, ho feto-fetoha ha maemo ka linako tsohle ho boima (ebang ke ho ja kapa ho ja haholo le liphetoho tsa lihormone. Ka hona, lijo tse fokotsang lipid bakeng sa tsona li thehiloe ho thibelo ea lik'habohaedreite tse rarahaneng le thibelo ea ho itima lijo ho fe kapa ho fe. Ntle le moo, e kopantsoe le ho nahanela ho ima, nako ea ho beleha le ho ilela khoeli ka mor'a lilemo tse 45-50. Ntho e thata ka ho fetisisa ke ho hana likuku, ice cream, liswiti, likuku, lijo tse potlakileng.

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Monyetla oa mokhoa ona oa phepo e nepahetseng bakeng sa basali ke ho fumaneha ha likhetho tse feteletseng. E u lumella ho fokotsa litaba tsa khalori tsa letsatsi le letsatsi ho ea boemong bo lumelletsoeng le ho boloka boima ba 'mele bo le taolong ntle le lithibelo tse thata.

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Cholesterol e phahamisitsoeng ho banna hangata e fumanoa ka lebaka la botenya ba mpa, ho se ikoetlise 'meleng, tšebeliso e mpe ea lijo tse mafura le tse letsoai. Ka hona, phepo e fokotsang lipid e ba thibela ka kotloloho ho noha lino tse tahang ka lino tse nang le khalori e phahameng, hape e khothaletsa ho bapala lipapali tseleng, empa ka tekano, ho latela lenaneo le arohaneng.

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Mongoaha

Haeba k'holeseterole e phahameng e ka fumanoa ho ngoana, ho mo fa lijo tse fokotsang lipid o fuoa tlhokomelo e kholo mme o latela feela litlhahiso tsohle tsa litlhahiso tsa setsebi. Leha taba ea hore ho batho ba baholo e kenyelletsa thibelo e kholo ea mafura, bongoaneng sena ha se amohelehe, kaha se tla ama ts'oarelo ea tsamaiso ea methapo. Ka hona, lihlahisoa tse tšoanang tsa lebese li tlameha ho lula lijong ka botlalo. Empa lijo tse potlakileng le liswiti li lokela ho lekanyetsoa (ha ho na thuso ho thibela ho hang), ho li fumana ka mekhoa e meng e ka u thusang.

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Ho ts'oanang ho ba fumanoeng ba na le cholesterol e phahameng kamora lilemo tse 50. Lithibelo li lokela ho atameloa ka hloko e kholo, ho seng joalo li ka ba kotsi ho bophelo bo botle. Lekhetlong lena, menyetla ea lefu la tsoekere le eona e eketseha. Ka hona, ho hlokahala hore u lule u lekola boemo ba tsoekere maling le ho nahana ka index ea lihlahisoa tsa glycemic ha u khetha menu.

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Ba fuoang lijo tse khahlanong le k'holeseterole e phahameng, ngaka e tlang hangata e fana ka lintlha tse tsamaeang le eona. Li bonts'a melao-motheo ea phepo phepo ena. Li tlameha ho shejoa ka hloko ha ho e-na le takatso ea ho hlaphoheloa.

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Tsebiso ea Bohlokoa. Lipalo tse memong li ka fapana, joalo ka ha ngaka le ngaka ea phepo e nepahetseng ba li lokisa ho latela tsela eo lefu le leng ka lona le leng ka eona.

Khopotso ea Sehlahisoa:

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1. Litholoana li nchafala letsatsi le leng le le leng, ka ho khetheha ka linako tsa selemo. Etsa liiee tse tsoang ka ntle ho tsona.
2. Meroho - e ncha, hammoho le stewed, e phehiloeng, e tsitsitsoeng le e phehiloeng. Ka nako. Etsa li-juomade tse tsoang ho bona (ntle le ho eketsa linoko le letsoai).
3. Li-legumes - makhetlo a 2 ka beke.
4. Nama ha e na mafura (nama ea khomo, veal, turkey, khoho, mmutlanyana) ebile ha e halikiloe.
5. Lihlahisoa tsa lebese - mafura a tlase kapa mafura a fokolang.
6. Oli ea meroho - bakeng sa li-salads tsa ho roala, ho ke ke ha khoneha ho li fafatsa. Cold e hatelloa. Tloaelo ea letsatsi le letsatsi ke 2 tbsp. l
7. Letsoai - 5 g, ka letsatsi.
8. Tsoekere - 50 g.

Khopotso ea Nutrient:

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1. Li-carbohydrate tse rarahaneng - 400 g ka letsatsi. Moeli o bonolo ho isa bonyane. Motheo ke lijo-thollo.
2. Liprotheine - 70 g. Tekanyo ea phoofolo ho meroho: 50/50.
3. Mafura - 70 g. Tekanyo ea phoofolo ho meroho: 35/65.

Nemo ea Nutla:

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1. Boholo ba e sebeletsang e behiloe ho latela ho ba teng / ho se be teng ha boima bo feteletseng le likhalori tsa letsatsi le letsatsi.
2. Lijo tse 6 ka letsatsi.
3. Lijo tse lekanyelitsoeng: lijo tsa hoseng (7:00), lijo tsa motšeare (10:30), lijo tsa motšeare (14:00), tee ea thapama (16:30), lijo tsa mantsiboea (18:30), pele ho robala (22:00).
4. Lijana li lokela ho ba ncha, li hloka ho phehoa letsatsi le letsatsi.
5. Tloaelo ea letsatsi le letsatsi ea metsi ke lilithara tse 1,5.

Taba ea mantlha, u tla tlameha ho ea lethathamong la lihlahisoa tse lumelletsoeng le tse thibetsoeng ka nakoana, lenane la maemo a tloaelehileng, lekanya ntho e ngoe le e ngoe (sekala sa kichineng sea hlokahala), bala litekanyetso tsa khalori tse nepahetseng tsa letsatsi le letsatsi bakeng sa bophahamo le boima ba 'mele oa hau,' me u sebetsane le lintlha tse ling tse ngata tse hlahang memong ena. Leha ho le joalo, haufinyane ho tla hlahisoa litsebo tse hlokahalang (ithute ho tseba hore na ho sebelisoa eng “ka mahlo”, iketsetsa mofuta oa lijo ka lijana tse ling, jj) 'mele o tla tloaela lijo tse phetseng hantle joalo ka' mele.

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Tafole ea lihlahisoa

E 'ngoe ea lintlha tsa bohlokoa ka ho fetisisa lijong tsa batho ba nang le k'holeseterole e phahameng ke ho latela ka tieo lethathamo lena. Tsena ke lihlahisoa tse lumelloang le tse thibetsoeng. Sehlopha sa pele se kenyelletsa tse seng hantle bakeng sa bophelo bo botle ebile li kenya letsoho ho fokotsa boima ba 'mele, empa haholo-holo li na le thepa ea ho fokotsa lipid, ke hore, li fokotsa sekhahla sa LDL e mpe maling. Karolong ea bobeli ke tseo, ho fapana le moo, li eketsang khatello ea maikutlo, hape le karolo e kholo e amana le lijo tse se nang phepo tse hlahisang ponahalo ea boima bo feteletseng.

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Bakeng sa bonolo, lenane le hlophisitsoe ka mokhoa oa tafole, lihlahisoa li tsamaisoa ka sehlopha sa lijo, kahoo ho tla ba bonolo ho li fumana.

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Likhetho tsa lijo

Ka mafu a pelo, ho fanoa ka lijo tse tloaelehileng - palo ea litafole tsa kalafo ea 10 ho latela Pevzner. Ho khothalletsoa hape k'holeseterole e mpe e phahameng, e leng mohloli oa mantlha oa nts'etsopele ea CVD. Leha ho le joalo, re lokela ho hopola hore kahare ho eona ho na le sehlopha se arohaneng bakeng sa tlhahlobo e nepahetseng haholoanyane. Ka hona, haeba hypocholesterolemia e tsamaisana le li-pathologies tse 'maloa, ho hlokahala hore u shebe gradation ena.

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Mefuta eohle ea phepelo ea lijo No. 10 e tšoana ebile e fapana ka lintlha tse latelang.

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• 10A - mafura a tlase,
• 10B - protheine ea lik'habohaedreite,
• 10C - e leka-lekaneng haholo
• 10P - ja lijo tse fokolang tsa carb
• 10G - ha e na letsoai,
• 10I - ho nwa.

Tlhaloso e qaqileng haholoanyane ea likhetho tsa ho ja No. 10 e tla bontša tafole e ka tlase.

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Hangata, ka k'holeseterole e phahameng, ho fanoa ka tafole ea kalafo No. 10C, e khetholloang ka ho fokotsa lipid. Le eena o arotsoe likhethong tse ling tse peli - ka botenya le ho ba sieo ha eona.

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Mehlala ea mehlala

Ho theola cholesterol e phahameng, o hloka ho tsepamisa mochine oa mehlala bakeng sa likhetho tse ka holimo bakeng sa kalafo ea tafole ea 10. E tla thusa ho utloisisa molao-motheo oa ho bokella lijo, 'me nakong e tlang u ka e etsa u le mong, u khetha lijana tse ling ka mefuta e meng ho latela khetho ea bona.

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E laeloa mafu a fapaneng a pelo, a tšoaeang ho hloleha ho potoloha. Cholesterol e phahamisitsoeng hangata e lebisa boemong bona. Kaha tafole ena ke eona e ka sehloohong, o hloka ho tseba ho e ja hantle.

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Lisebelisoa tsa mohlala bakeng sa beke li tla u thusa ho khetha khetho ea lijana le lihlahisoa. Liphetolelong tse ling tsa lijo No. 10, sopho ha ea lumelloa. Kahoo, haeba u sa li tloaela, li ka nkeloa sebaka ntle le kotsi ea bophelo bo botle le lijana tsa lehlakoreng tse tsoang lithollo kapa bijoule e tsoang koro ea durum.

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E fuoe cholesterol e phahameng mme e se e fumanoe atherosclerosis. Lijo No. 10C li fokotsa palo ea li-lipoprotein tse tlaase maling, li hloekisa methapo ea mali le ho senya li-plaques tsa atherosselotic.

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Lenaneo le lekanyelitsoeng la matsatsi a 3 le tla u lumella ho iketsetsa lijo tsa hau ka nepo.E etselitsoe likhalase tsa letsatsi le letsatsi tsa khalori ea 2000-2200, ke hore, e nang le k'holeseterole e ntseng e eketseha khahlanong le semelo sa ho nona le botenya. Haeba ho se na bothata bo joalo, o lokela ho phahamisetsa bar ho 2500-2700 kcal ka ho eketsa liswiti tse lumelletsoeng (litholoana tse omisitsoeng, litholoana tse monate le monokotsoai, mahe a linotsi, lijo tse tsoekere tse tsoang lapeng) le ho eketsa phepelo ea litapole.

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Lijo tsena li reretsoe khatello ea mali, 'me ka lehlakoreng le leng, ke motsoalle oa hangata oa k'holeseterole e phahameng. E etselitsoe ho theoloa ka nako e le 'ngoe ka bobeli. Ha o etsa lijo, o ka tsepamisa mohopolo lethathamong la batho ba 3 la matsatsi.

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Bakeng sa lijo tsa hoseng. Perese ea harese

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Ka k'holeseterole e phahameng, o hloka ho ja feela lijo-thollo tse phehiloeng hantle. Ka hona, ho khothaletsoa ho ba inela ka metsing a futhumetseng mantsiboea, e le hore hoseng ba belisitsoe hantle. Hlatsoa 300 g ea harese makhetlo a 'maloa, tšela metsi a futhumetseng, e le hore e koahele hantle ka botlalo. Tsamaea bosiu.

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Hoseng, e tšele metsi, u hlape hape. Tšela harese ka metsi ka karo-karolelano ea 2 ho isa ho 3. Kamora ho pheha, fokotsa mollo ka bonyane, u se ke ua bula sekwahelo ebe u pheha poleiti ka metsotso e 40. Ebe, ntle le ho bula sekwahelo, tima setofo 'me u se tlohele hore se fete metsotso e 20.

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Ka nako ena, pheha 100 di ml tsa lebese la 1.5%, khaola liapole tse ling le lamunu, chop 10 g ea walnuts. Tšela karolo e lakatsehang ea harese ea perela ka poleiti, tšela lebese le chesang, fafatsa ka litholoana le linate. Sebakeng sa botoro, ho molemo ho sebelisa meroho efe kapa efe, ho e-na le tsoekere ka mahe a linotsi.

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Qalong. Sopho ea Buckwheat

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Hlatsoa, ​​rinse le Fry 100 g ea buckwheat ka pane e omileng. Pheha ka ho eketsa 1 tbsp ea metsi ka metsing. l oli efe kapa efe e batang ea khatello ea limela. Kamora metsotso e 20 beha ka metsing litapole tse 200 g, e halikiloeng, lihoete tse 50 g, eiee e halikiloeng le motso o nyane oa parsley (20 g). Pheha e 'ngoe metsotso e 15. Pele o sebeletsa, tlatsa sopho ka litlama tse remiloeng tsa jareteng.

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Ka la bobeli. Li-cutlets tsa meroho tse entsoeng ka Steam

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Tšela tse 2 tse halikiloeng ka ontong le litapole tse halikiloeng ka grater e kopaneng, lihoete tse 3 le li-beets tse 2 (boholo bo mahareng) - ho tse nyane. Fafatsa lero ho tsoa ho rantipole le beetroot puree, e tlose. Grind 1 onion le 4 likhomphutha. li-prunes. Kopanya metsoako eohle. Kenya 30 g ea semolina phofo ho tlama boima. U tsebe hantle. Se ke oa letsoai. Theha li-cutlets tse nyane. Li tšele ka peo ea sesame. Kenya boiler e habeli. Nako - Metsotso e 30

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Salate. Litlhapi tlasa kobo ea boea

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Pheha 150 g ea litapole, lihoete le lihoete, mahe a 3, 200 g ea fillet efe kapa efe ea tlhapi ea leoatleng (e batlang e tšoana le). Peel 2 eiee, e li kha, ebe u li sefa ka metsotso e 7. hodima mollo o monyane. Tšela meroho ka grater e koahelang, e tšoeu ka lehe - ka kotloloho. Khaola litlhapi ka likotoana.

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Bakeng sa ho apara, ho ena le mayonnaise, lokisa selae e ka thoko: kopanya 100 g ea tranelate e bolila ea 10% le 50 g ea lero la lemone. Bea metsoako ka sejaneng se sephara le se pharaletseng ka meqomong: litapole - tlhapi - eiee - botenya ka ho roala - lihoete - lihoete - mafura ka moaparo - pheta likarolo tsohle hape. Fafatsa ka lehe le tšoeu ka holimo, khabisa ka makhasi a parsley.

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Sessert Salate ea litholoana

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Peel 1 e khubelu apole, liapole tse 2, 100 g ea phaenapole, 50 g ea lamunu ho tsoa peel, mantlha le lipeo. Pheha 50 g ea lipeo tsa kharenate le 30 g ea walnuts e khabisitsoeng. Khaola litholoana ka li-cubes tse nyane, li kopanye. Lokisetsa ka likotlolong tsa salate tse arotsoeng, tšela lero la lemone ka holimo, fafatsa ka peo ea kharenate le walnuts.

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Ho baka Li-Cookie tsa Curd

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Ho baka ho boloka ka k'holeseterole e phahameng ho thibetsoe, empa ho etsoa lapeng ho ka kenyelletsoa lijong hang hang ka beke. Ho lokela ho hopoloa hore margarine le botoro li thibetsoe ka thata.

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Kopanya 100 g ea chisi e se nang mafura, 200 g ea oatmeal (o ka e pheha ka ho cheka lijo-thollo tse tloaelehileng). Kamora ho bala ka botlalo ho eketsa 2 tbsp. l metsi a futhumetseng le oli e ngata ea meroho. Bakeng sa tatso e monate ea ka morao, o ka eketsa 1 tsp. mahe a linotsi kapa 2 tbsp. l zest ea lamunu. Li-cookie tsa foromo, beha pampiri ea ho baka, e tlotsitsoeng pele ka oli e nyane ea meroho. Pheha ka ontong ka mocheso oa likhato tse 180 tsa C. Nako - 10 mets.

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Lino. Punch e chesang

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Tšela tee e kholo ea makhasi a tlhaho ka teapot ea ceramic. Kamora metsotso e 10 e tšollele ka kopi (200 ml). Ho bohlokoa hore ho chese le ho ba matla. Kenya ho eona 50 ml ea lero la lemone le sa tsoa hlatsoa, ​​50ml ea sirapo ea vanilla, selikalikoe sa lime, karoloana ea lesela le sinamone. Thuthusa. Koahela. Ho nwa kamora metsotso e 5.

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Nyeoe ea motho ka mong

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Cholesterol e phahamisitsoeng e nkoa e le sesosa se ka sehloohong sa mafu a fapa-fapaneng a pelo. Ka hona, hangata e tsamaisana le mathata a fapaneng a bophelo bo botle. Maemong ana, o hloka ho hopola hore na ke lithibelo life lijong le lijong tseo motho a ka li khethang hore a tsebe ho li kopanya. Sena se thata haholo, ka hona, qalong, likeletso tsa lingaka le litsebi tsa phepo e nepahetseng li bohlokoa haholo.

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Ka mali a teteaneng le cholesterol e phahameng

Tsebo: Hyperviscose syndrome.

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Molao o ka sehloohong oa lijo: eketsa tšebeliso ea metsi ho lilithara tse peli ka letsatsi.

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Motheo oa lijo ke lihlahisoa tse fokotsang mali ebe ka nako e ts'oanang li fokotsa cholesterol e phahameng:

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• Tomoso
• lihlapi tsa leoatle tse nang le oli, kelp, oli ea tlhapi,
• oli: soneblomo, mokopu, mohloaare, linate,
• monokotsoai o monate: li-josevel, li-currants, cranberries, viburnum, lingonberries, blueberries,
• Litholoana tse bolila: litholoana tsohle tsa lamunu, kiwi,
• ginger
• peanuts, hazelnuts,
• nonfat kefir, yoghur, ayran,
• mahe a linotsi
• sefako.

Lihlahisoa tse ling tse boima ba mali li ke ke tsa behelloa ka thoko ho lijo, hobane tse ngata li na le thuso bakeng sa 'mele, empa ho bohlokoa ho li fokotsa ka phepo e joalo (ho fihlela makhetlo a 1-2 ka beke ka tekanyo e nyane):

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• buckwheat
• libanana
• chokeberry.

Empa lihlahisoa tse ngata tse totisang mali li kotsi 'meleng ebile li eketsa cholesterol e mpe, ka hona o lokela ho lebala ka tsona ka lefu le joalo:

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• nama e mafura (konyana, nama ea kolobe, likhantsi, malinyane), mafura, soseji,
• Lijo tse halikiloeng, nama e kubelletsoeng,
• margarine
• lebese la motse kaofela, botoro, tranelate, tranelate e bolila,
• lijo tse potlakileng
• tsoekere e hloekisitsoeng
• bohobe bo bosoeu, pastries, muffin,
• lemade.

Ka tsoekere e ngata le cholesterol

Lefutso: lefu la tsoekere.

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Lijo tsa kalafo: nomoro ea tafole ea 9.

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Molao oa mantlha oa lijo: ea mofuta oa lefu la tsoekere, etsa lethathamo la lijo tse fumanehang tafoleng ea lefu la tsoekere la mofuta oa II.

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Lijo tse theolelang tsoekere tse u lokelang ho tsepamisa maikutlo lijong tsena:

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• meroho e tsoang hop le grapefruit,
• litholoana tsa morara ka boeona,
• senoelo sa chicory
• Jerusalema artichoke
• Litlama tsa litlama tse nang le ginseng le eleutherococcus (tse nang le metsoako ea litlama), letheka le tlohileng, hypericum, metso ea dandelion, makhasi a nettle,
• flaxseeds (o ka silakanya o eketsa ho lijo-thollo le smoothie),
• greens celery, asparagus, parsley,
• horseradish (eseng ka tsela ea linoko, empa motso, grated lapeng), lieie (e nang le cholesterol e phahameng feela ka sebopeho se phehiloeng), konofolo.

Tlas'a thibelo, sebakeng sa pele, tsohle li monate. Le liswensi tse lumelloang lethathamong la tafole ea kalafo No. 10 li tla tlameha ho kenyelletsoa lijong.

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Ka bilirubin e phahameng le cholesterol

Lefutso: Lefu la Gilbert.

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Lijo tsa kalafo: nomoro ea 5 ea tafole.

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Molao o ka sehloohong oa lijo: eketsa tšebeliso ea metsi ho lilithara tse 2,5 ka letsatsi, kantle le letsoai le joala lijong.

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Khatiso ea lenaneng e holim'a lihlahisoa tse fokotsang boemo bo phahameng ba bile pigment (bilirubin) mme ka nako e ts'oanang li na le thuso bakeng sa hypercholesterolemia. Tsena li kenyeletsa:

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• litholoana tse monate: Persimmon, morara, libanana, lifeiga, lychee, kharenate, mango, liapole tse khubelu,
• lihlahisoa tsa lebese tse mafura a tlase,
• khoho, katse,
• sopho ea meroho
• khalori ea lijo-thollo
• tšoeu
• tee holim'a litlama (birch, wort ea St. John, chamomile).

Hoa hlokahala ho khetholla lihlahisoa tse eketsang acidity ka mpeng:

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• radish, onion, li-mushroom, sorrel,
• litholoana tsa lamunu
• confectionery ka soda le ho e le phofo ea ho baka,
• lijo tsa leoatleng
• lipompong
• nama e khubelu
• lijo tse ka makotikoting
• asene, lisosa tsa mabenkele,
• kofi, joala.

Ka khatello e phahameng ea mali le cholesterol

Lefu la ho khetholla lefu: khatello ea methapo ea kutlo.

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Lijo tsa kalafo: tafole ea No. 10G.

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Molao o ka sehloohong oa ho ja: fokotsa letsoai le metsi.

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Lihlahisoa tse thusang ho fokotsa khatello ea mali le cholesterol e mpe:

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• libanana
• kharenate
• cocoa
• lebese le sa otloang
• lihlapi tsa leoatleng: trout, mackerel, salmon, salmon, sardine (makhetlo a 2 ka beke),
• linate: likerese, li-cashews, lialmonde, li-pistachios, li-hazelnuts, li-Brazil, kedare (e nyane e nang le letsoho ka letsatsi),
• li-beet
• celery
• Litholoana tsa monokotšoai le lino tse tsoang ho bona: lilamunu, litholoana tsa morara, lemone, limes, clementine, tangerine, pomelo,
• tee ea makhasi: hibiscus, e ntšo, e putsoa, ​​e nang le bergamot.

Ho tsoa ho menu o tlameha ho khetholla lihlahisoa tse eketsang khatello:

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• Lijo tse letsoai: asene, marinade, herring, linate tsa lebenkeleng,
• ho tsuba nama
• lijo tse ka makotikoting
• linoko: vanillin, sinamone, Cardamom, likuku, pepere, pereeradish,
• Lijo tse mafura, tlhapi le lino tse bolila tsa lebese,
• ho baka le confectionery, muffin,
• lino tse tahiloeng ke kofi: kofi, cola, matla,
• lino tse tahang, lino tse nang le khase
• Lihlahisoa tse nang le starch: semolina, poone, litapole.

Hypercholesterolemia ke boemo bo kotsi bo bakang mafu a mangata le mathata a bophelo bo botle. O lokela ho phekoloa hanghang 'me a sebelisoe feela litlhare le litlhare tsa batho bakeng sa sena, empa hape le kalafo ea phepo. Sistimi e arohaneng ea phepo ea bongaka e tla fokotsa boemo ba cholesterol e mpe le kotsi ea ho ba le lefu la atherosclerosis, ischemia, lefu la pelo le li-CVD tse ling.

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U tloaetse lijo joang?

Lijo tsa k'holeseterole ha lia lokela ho nkoa e le lithibelo tse tsoelang pele. Lijo life kapa life ha se lenane la lihlahisoa feela, ke moetlo oa ts'ebeliso eohle. E le hore li-menu li se ke tsa bonahala li le monate, o ka kopanya lihlahisoa le ho li lokisa ka litsela tse fapaneng. Mohlala, ho baka sehlahisoa se le seng ka ontong, cooker ea butle le microwave e fana ka litatso tse fapaneng. Blender e tla fetola sopho ho ba sopho e halikiloeng le salate ea meroho hore e be li-smoothie.

Ho fosahetse ho nahana hore ho ja ka nepo ho theko e boima. Haeba u sa reke lipompong tsa junk, nama e mafura, lijo tse lokisitsoeng le lijo tse potlakileng, ho fumaneha hore ho na le chelete e lekaneng bakeng sa litlhapi, meroho le litholoana tse sa tsoakoang nakong efe kapa efe le litlama.

U hloka ho ja hanyane - makhetlo a 5-6 ka letsatsi. Sena se tla nyolla metabolism, se ke ke sa u lapisa. Morero o joalo oa matla o tla qoba ho ja lijo tse matlafatsang le tse se nang thuso.
Haeba mokuli a tloaetse lijo tse mafura a mangata, joale pele ho hlokahala hore o tlose lijo tse kotsi ho tsoa menyu, ebe butle-butle o tlosa lijo le lenane la lijo tse thibetsoeng. Butle-butle, mokuli o tla fetohela tsamaisong e ncha ea phepo 'me ae tloaetse.

Etsa bonnete ba hore o buisana le ngaka khafetsa le ho hlahloba boemo ba k'holeseterole ea hao ea mali.