Lijo - ho phahamisa k'holeseterole (lenane la litafole)

Taba ea mantlha e nang le li-lipids tse ngata maling ke phetoho ea lijo.

Hoa tsebahala hore 80% ea mafura acid e hlahisoa ke 'mele. Butle-butle li sebelisoa ho haha ​​lisele, lihormone le livithamini. 20% e setseng e hlahisoa ka lijo.

Ho koata khafetsa ho sa laoloeng ha mafura a liphoofolo ho eketsa chokolete ea cholesterol. Ho senyeha ha metabolism ea mafura ho lebisa ho ho qhekella ha lipoprotein marakong a methapo, ho thehoa ha li-cholesterol plaques, nts'etsopele ea atherosclerosis.

Haeba ho na le mabaka a mangata a kotsi, lingaka li thibela tšebeliso ea lijo tse eketsang cholesterol, ho khothaletsa lijo tse khethehileng.

Taolo e ikhethang ea phepo ea phepo e hlokahala bakeng sa batho ba nang le kotsi e eketsehang ea ho ba le hypercholesterolemia, ba nang le:

• liphatsa tsa lefutso (beng ka bona ba kulang),
• ho nona haholo
• bophelo ba ho lula fatše
• lefu la tsoekere
• lefu la metabolic
• khatello ea mali
• ho tsuba
• khatello ea maikutlo
• botsofe.

Lethathamo la lijo tse matlafatsang k'holeseterole

Tsena li kenyelletsa lihlahisoa tse nang le mafura a liphoofolo: nama ea kolobe, nama ea khomo, likhoho, tlhapi, lihlahisoa tsa lebese tse mafura, mahe.

Mafura a meroho ha a eketse mafura a mafura. Li kenyelletsa sitosterol - analogue ea mafura a liphoofolo, li-acids tsa polyunsaturated tse mafura tse thatafatsang metabolism ea mafura.

Sitosterol e tlama le limolek'hule tsa cholesterol, li etsa metsoako e sa foleng e thibelang ho kenella ha ntho e kang mafura maling. Ka hona, ho tlala ha lijo le lijo tsa semela ho fokotsa litaba tsa lipids tse kotsi, ho eketsa bongata ba lipoprotein tse nang le molemo.

Hypercholesterolemia ha e hlahise feela litaba tse phahameng tsa mafura a liphoofolo, empa hape e baka mofuta oa mafura a mangata.

Mohlala, beef tallow e na le mafura a tsitsitseng a satellite. Ka hona, ke sehlahisoa se kotsi, tšebeliso ea kamehla eo ka eona e eketsang haholo khatello ea "cholesterol" e mpe.

Litlhapi tse nang le metsi a letsoai tse nang le mafura a mangata (salmon, salmon, herring, mackerel) li na le li-acid tse ngata tsa polyunsaturated. Ka thuso ea bona, metabolism ea lipid e tloaelehile, nts'etsopele ea atherosclerosis ha e thibeloe.

Ka hona, lijo tse nang le k'holeseterole e phahameng li arotsoe ka lihlopha tse tharo:

• Lethathamo la "Bokhubelu" - lihlahisoa tse eketsang haholo litaba tsa mafura acid, tse thibetsoeng,
• Lenane la "Yellow" - lihlahisoa tse nang le phello e fokolang ho kholo ea tsona, ka lebaka la litaba tsa likarolo tse thusang bakeng sa metabolism ea mafura,
• Lenane la "Green" - lihlahisoa, leha ho na le litaba tse phahameng tsa lintho tse kang mafura tse potlakisang metabolism ea lipid.

Lethathamo la lihlahisoa tse thathamisitsoeng ka tlase:

Lethathamo la Botala: Lijo bakeng sa Ts'ebeliso e itekanetseng

Lihlahisoa tsa lenane la mosehla li na le cholesterol e ngata, empa eketsa bongata ba eona maling. Ho ba teng ha mafura acid le likarolo tse ling tse molemo li na le phello e molemo ho metabolism ea mafura.

Boikutlo bo ikhethileng ba lingaka mabapi le tšebeliso ea mahe. Yolk e na le lethal dose le leholo la cholesterol. Empa boteng ba lecithin bo thibela ho kenngoa ha ntho e kang mafura ka mpeng. Ntle le moo, lehe le lesoeu le monya habonolo (99%). Ka hona, ho behella mahe lijong ho ke ke ha utloahala.

Rabit, papali, khoho ea khoho ea likhoho - mohloli oa liprotheine tse silang habonolo, o eketsang boemo ba lipoprotein tse phahameng mme o theola palo ea lipids tse tlase haholo.

Ho latela Mokhatlo oa Litsebi Tsa Amerika bakeng sa Ntoa Khahlano le Atherosclerosis, ho ja protheine e sa lekaneng ho tsoa lijong ho kotsi le ho feta 'meleng ho feta k'holeseterole e feteletseng. Ho bolaoa ke liprotheine ho etsa hore protheine e fokotsehe. Tsela eo lipids li sebetsang ka eona haholo e sitisa sebopeho sa litheko tsa atherosrance. Ho haella ha protheine ho etsa hore ho khonehe ho hlahisa lipoprotein tse tlase haholo tse nang le mafura ho fihlela ho 50%. Ke karoloana e kotsi ka ho fetisisa ea k'holeseterole, e leng ho bakang kholo ea atherosclerosis.

Ka hona, tšebeliso ea letsatsi le letsatsi ea 200 g ea nama kapa tlhapi e halikiloeng e tla thusa ho boloka bophelo bo botle.

Lethathamo le Tala - Lenane la Lihlahisoa tse Lumelletsoeng

Lihlahisoa tse tsoang lenaneng lena li ntlafatsa metabolism, li matlafatsa marako a methapo ea mali, li fokotsa bongata ba li-acid tse mafura.

Takatso ea cholesterol ea letsatsi le letsatsi bakeng sa motho ea phetseng hantle ha ea lokela ho feta 400 mg. Ka hypercholesterolemia e tlase - 200 mg. Se ke oa feta lipalo tsena, esita le lihlahisoa tse tsoang lenaneng la "mosehla" le "green".

Ke lijo life tse silafatsang metabolism ea lipid

Ho eketsa cholesterol ho ka etsa lihlahisoa tse se nang mafura a acid, empa li ama metabolism ea mafura.

Ho bohlokoa hore batho ba nang le hypercholesterolemia ba lekanye eseng feela mafura, empa le lik'habohaedreite lijong tsa bona.

Tsena li kenyeletsa:

• ice cream
• likuku
• lipompong
• ho baka,
• sodas tse monate
• joala
• kofi.

Ho ja ka mokhoa o sa laoleheng oa lipompong ho ka baka liponto tse eketsehileng, ho sitisoa ha metabolism ea lipid, kholo ea k'holeseterole.

Lino tse tsoekere tse nang le khalase e tlatsa 'mele ka lik'habohaedreite le tsoekere.

Joala bo na le likhalase tse ngata, bo senya methapo ea mali, bo qholotsa nts'etsopele ea atherosclerosis. E lumelletsoeng ke ho ja veine ea 200 ml e khubelu kapa e omisitsoeng letsatsi le letsatsi.

Kofi e na le cafestol, e ntlafatsang ho monya k'holeseterole. Ka hona, u se ke ua kenella ho eona.

Letswai la tafoleng le kotsi ho hypercholesterolemia. Ho lumelletsoe ho e sebelisa ntle le ligrama tse 5 ka letsatsi.

Lihlahisoa tse latelang li thibetsoe ka thata:

Lijo tse folisang

Ho na le lijo tse theolang cholesterol. Tsena ke boholo ba meroho, litholoana le meroho:

• Moqapi oa rekota bakeng sa litlamorao tsa pholiso ke lihoete. Tšusumetso e ntle ho sebete, liphio, metabolism. Ho lekane ho ja 100 g ea lihoete ho fokotsa boemo ba li-acid acid.
• Tomate e na le lycopene, ntho e theolang cholesterol le ho thibela kholo ea oncology. Ka liphio tse phetseng hantle, ho bohlokoa ho ja ho fihlela ho kilo e le 1 ea langa le le lecha la langa le le lej, mme mariha, ho noe linoelo tse peli tsa lero la tamati.
• Garlic ha e thibele feela ho bokellana ha lipids marakong a methapo ea mali, empa hape e qhibilihisa likhakanyo tse teng. Allicin, e qapiloeng nakong ea moea oa eona oa moea, e tlosa cholesterol e ngata. Ho tlosa monko oa pungent, konofolo e khethiloeng e tsoakane le lero la lemone 1 ho isa ho 1, tsitlella. Pele u robala, noa tee ea motsoako le metsi.
• Phepelo ea mokopu e thusa ka tsela e atlehileng ho fokotsa lino tse mafura litekong tsa mali. E monya habonolo, khalori e tlaase, ha e na li-contraindication. Peō ea mokopu e nang le oli ea peo ea mokopu ke litokisetso tse khethehileng tsa vithamine.
• Likomkomere, zucchini li na le potasiamo. Meroho e chekoa habonolo, e na le choleretic, diuretic le laxative. Tlosa k'holeseterole e ngata, fokotsa boima ba 'mele.
• Litlhapi. Litlhapi tse mafura li na le li-acid tse omega 3, asuric acid, phosphorus le potasiamo. Ho molemo ho pheha kapa ho futhumatsa litlhapi tse joalo. E bohlokoa haholo bakeng sa mafu a pelo.
• Li-legum li na le fiber e qhibilihang, fiber, potasiamo, folic acid, amino acid, livithamini, phytosterols, acid ea omega. Lintho tsena li etsa hore tšebetso ea pelo le pelo li hlophise, li hloekise methapo ea mali le mali ho "cholesterol" e mpe. Ka lebaka la eona e nang le protheine e ngata, li ka nkela nama lijong.
• Ho litholoana tsa lamunu ho na le pectin, livithamini, likhoele tse qhibilihang tse ntšang li-acid acid, li kena-kenana le ho monya ha tsona.
• Oat bran e na le mafura a mangata a ja. Li ama hantle mosebetsi oa mala, li ntlafatsa microflora ea lona, ​​li tlosa chefo, cholesterol e kotsi, e tlamang ka mpeng le li-acid tse ngata.
• Li-pistachios li na le mafura a mangata, li-antioxidants le likhoele tse ntle bakeng sa pelo le methapo ea mali. Taba ea semela e fumanehang ka linate e kena-kenana le ho kenngoa ha acid e mafura.
• Tee e na le tannin, e thusang ho laola metabolism ea mafura. E thusang haholo ke tee e tala.
• Pepere ea tšepe e matlafatsa methapo ea mali, e tlosa k'holeseterole, e fokotsa khatello ea mali.
• Eggplant e na le potasiamo e ngata. Ke tsa bohlokoa bakeng sa mafu a pelo le methapo, ho laola metabolism ea metsi a letsoai, ho leka-lekanya botsitso ba acid, le ho fokotsa litaba tsa lintho tse kang mafura a mali.

Melao ea Nutle ea Hyperlipidemia

Lijo tsa hypercholesterolemia li lokela ho fapana le ho leka-lekana.

Boleng ba lijo ha boa lokela ho feta 2500 kcal ka letsatsi.

• Mafura - a ka bang 70 g, ea meroho - habeli ho feta liphoofolo.
• Protein - e ka bang 90 g, e nang le liphoofolo habeli ka bongata joaloka meroho.
• Lik'habohaedreite - ho fihlela ho 300 g ka letsatsi.

Lijo tsa letsatsi le letsatsi li arotsoe ka nepo likarolo tse 4-5. Ho chechisa litšila ha ho amohelehe.

Bakeng sa letsatsi u hloka ho noa bonyane litara e le ngoe ea metsi a hloekileng,

Pele o qala thupelo ea lijo, o lokela ho etsa tlhahlobo ea bongaka ho bona hore na o na le k'holeseterole ea mali. Ho latela liphetho, khetha mofuta o nepahetseng oa kalafo 'me u iketsetse lijo.

• Nama, tlhapi, meroho e entsoe, e fuoe kapa e phehiloe. Pele u pheha, tlosa likarolo tse mafura, letlalo.
• Bakeng sa ho eketsa matla, sebelisa lero la sethala le hatisitsoeng ka thata ke oli, mohloaare le oli e halikiloeng.
• Porridge e phehiloe feela ka metsi. Li lokela ho nka halofo ea kakaretso ea lijo. Oat, harese tsa pearl, li-groats tse putsoa li khethoa.
• Lijana tsa pele li lokiselitsoe ho meroho ea meroho.
• Mahe a phehiloeng hantle a ka jeoa letsatsi le leng le le leng,
• Li -uka kapa li-oat flakes li eletsoa hoseng feela.
• Litlhapi li lokela ho jeoa khafetsa, bonyane makhetlo a 2-3 ka beke.
• Lierekisi, linaoa kapa linaoa tse ling li lokela ho ba teng tafoleng letsatsi le letsatsi. Pele u pheha, ho ke ke bohlale hore u ineke linaoa, ebe u pheha. Sebelisa e le sejana sa lehlakoreng, lithuto tsa pele kapa li-salads.
• Bohobe bo ka jelloa ka lisenthimithara tse 5-6 ka letsatsi. Ho khethoa ho baka ho tsoa ho phofo ea rye-bran,
• Ho ka ba le meroho le litholoana tse ncha haholo. Litholoana tsa citrus, liphaenapole, melon, kiwi, plums, liapole li fokotsa cholesterol hantle ka botlalo. Mariha, makotikoti, litholoana tse omisitsoeng, meroho e hoamisitsoeng mantle e loketse.
• Li-salads tse tala, sepinichi, parsley, dill, eiee e tala li tlameha ho ba teng lijong.

Ho phethahala ha melao ena kaofela ho tla lumella ntle le tšebeliso ea lithethefatsi ho khutlisetsa metabolism ea mafura, ho fokotsa cholesterol e phahameng, ho holisa bacha le bophelo bo botle.

Lintho tse hlophisitsoeng ke bangoli ba projeke
ho latela leano la ho hlophisa sa sebaka seo.

Lihlahisoa tse bakiloeng ka "White" (phofo e tšoeu)

Tekanyetso ea rona e qala, ha e le hantle, lihlahisoa leha e le life tsa bakery tse entsoeng ka phofo e tšoeu. Li kenya letsoho ho feliseng tekano ea insulin 'meleng oa rona, e leng se lebisang keketseho ea cholesterol e phahameng. Ho latela liphetho tsa lipatlisiso, ho basali (ba ratang ho "rolles" e monate), menyetla ea ho hlaseloa ke pelo e eketseha ka hoo e ka bang ka 2.25%! Ka lebaka la index e matla ea glycemic.

Libeke tse 'maloa ka mor'a ho fana ka bohobe bo bosoeu le lintho tse ling tse ntle tse tsoang "mokokotlong", u tla ikutloa u imoloha ka mpeng. Ka bomalimabe, ho na le baetsi ba sa tšepahaleng ba "felisang" bophelo ba rona ka litlatsetso tsa lik'hemik'hale. Bakeng sa ho etsa lihlahisoa tse ling: ka bobeli ka potlako le ka theko e tlaase. Mme "litene" ka letsatsi la 3 li se li nkiloe (mohlomong u ile oa ipona).

Ka k'holeseterole e phahameng, o ka ja ('me ka linako tse ling o hloka ho e etsa!) Ka mohlala, ke bohobe bo botala feela bo apetsoeng ke phofo ea koro ea mabele! Pheko ea tlhaho ea tlhaho bakeng sa baholo-holo ba rona eseng feela ka mathata a methapo ea mali (bala: nts'etsopele ea atherosulinosis), empa hape le mathata a botenya / anemia.

Ke eng hape e ke keng ea jeoa ka cholesterol e phahameng ke sebete (ha e le hantle "fektheri" ea tlhahiso ea cholesterol, hoo e batlang e le phoofolo efe kapa efe kapa nonyana).

Lihlahisoa tsa nama "tse khubelu" le lihlahisoa tsa nama ho eona, nama ea nama

Lijo tse latelang tse eketsang cholesterol (le haholo) ke nama e "khubelu" (ke hore tlhaho ea liphoofolo / khoho e khubelu / eseng "e tšoeu"), lihlahisoa tsa nama le nama ea nama (litho tsa ka hare). Tšokelo e kholo ho batho ba nang le cholesterol e phahameng ke ea morao-rao. Ho feta moo, sena ha se feela kahare ea liphoofolo, empa le linonyana. Mohlala, 100 gr. litlaleho tsa sebete sa likhoho bakeng sa 492 ml. k'holeseterole e hloekileng.

Empa sehlooho sa sebapali sa lefats'e "boteng ba cholesterol" (hara lihlahisoa tsohle tsa lijo ka kakaretso) ke sa lihlahisoa tse joalo ka mpa ea nama ea khomo le ea kolobe - ho fihlela ho 2300 mg. 765% e phahame ho feta tloaelo ea letsatsi le letsatsi. Mme re lebohe Molimo hore lijo tsena ha li ratoe. Leha, ha li shebahale li le monate haholo.

Har'a nama eohle e "khubelu", nama ea kolobe e loketse ho buuoa ka thoko. Le ha o sa tsotelle likarolo tsa mafura (le ho feta, tse mpefatsang boemo ka ho ba teng ha mafura a kotsi), fillet ea nama ea kolobe e na le 380 mg, le shank - 360 (bakeng sa ligrama tse 100 tsa tlhahiso). Nama ea likhoho e kotsi ka ho fetisisa / e "tšoeu" (ho latela lingaka le litsebi tsa phepo e nepahetseng) ke bata.

Ho lebisoa tlhokomelo e khethehileng ho sebete - ha e le hantle, "fektheri ea" cholestrol "ho batho le liphoofolo. Ehlile, e ke ke ea jeoa ka bongata bo boholo (haholo-holo bakeng sa batho ba nang le mafu a pelo). Empa ka thepa ea eona e sebetsang, e ntle haholo. Ho latela litsebi tsa phepo e ntle, 80 gr. veal sebete ka khoeli e na le thuso le ho batho ba nang le lefu la atherosclerosis (ka lebaka la ho ba teng ha chromium seboping sa eona).

Sebete sa nama ea khomo se na le calcium, magnesium, sodium, phosphorus, zinki, liprotheine, liprotheine tsa tšepe. Li-vithamini A, C le tse ling tsa sehlopha B. Hape le li-amino acid tsa bohlokoa: tryptophan, lysine, methionine. Ka hona, ho khothalletsoa (bakeng sa tšebeliso e itekanetseng) ho batho ba nang le mafu a methapo, khaello ea mali, mafu a kopaneng esita le batho ba tsubang. Mokhelo feela ke sebete sa likhoho. E ka se sebelisoe.

Li-yolks tsa mahe

Ho latela liphetho tsa lipatlisiso, lijana tse ling tse lokiselitsoeng ka "ts'ebetso" e sebetsang ea li-yolks tsa mahe li na le cholesterol e ngata feela. Bakeng sa tšebeletso e tloaelehileng / ea khale (e boima ba 100 g.) - 1230 mg. E fetang tekanyetso ea letsatsi le letsatsi ka tekanyo e ka bang 410%!

Ho bohlokoa ho tseba hore har'a li-yolks tsohle tsa mahe, khoho ke eona e "seng kotsi" ka ho fetisisa. Batho ba hlileng ba rekang rekoto (bao lefatše le neng le sa nahane ka ho teba) ke mahe a turkey le li-goose (933 mg / 884 mg ka ligrama tse 100 tsa sehlahisoa). Mahe a Quail ha a saletse morao haholo - mohlomong 600 mg.

Leha ho le joalo, sehlooho sa "tlhompho" ea hlolang har'a lihlahisoa tse ileng tsa eketsa cholesterol (har'a baemeli ba "yolk") ke phofo ea lehe - e ka bang 2050 mg!

Ka nako e ts'oanang, makhooa a mahe ha se lihlahisoa tse sireletsehileng feela, empa hape li molemo haholo (ka tlhaho, ka teka-tekano). Ha baa lokela ho nyahlatsoa le ka mohla!

Lijo tsa leoatleng tse kotsi

Lenane la lihlahisoa tse kotsi (ho phahamisa cholesterol ea mali), tse ling tsa "limpho" tsa leoatle le maoatle li ntse li tsoela pele. Pele ho tsohle, ke caviar e khubelu (ho fihlela ho 588 mg ea cholesterol ka 100 g ea tlhahiso, e leng 196% e phahameng ho feta tloaelo ea letsatsi le letsatsi!), Stellate sturgeon, squid le Crab tse tsoang linaheng tse ling. Hape, nama (hona joale e feshene libareng / lireschorenteng) ea li-octopuse, khetla, mussels, cuttlefish le shrimp.

Ts'ebeletso e tloaelehileng ea morao-rao (i.e. shrimp) e se e na le 65% ea sekhahla se amohelehang ka letsatsi. Empa re ke ke ra emisa ho sena nakong ea matsatsi a phomolo / mokete? Re tla odara e 'ngoe ... Taba e' ngoe ea ho hana lijana tsena ka ho felletseng: "menu" e tsoang kantle ho naha, haholo-holo e tsoang lijong tsa leoatleng tse tala, ka linako tse ling e tletse feela ka "liboko tse sa tsebeng letho."

Sena se kenyelletsa litlhapi tse ling tse phehiloeng ka botoro (kapa, ho hobe le ho feta, mafura a nama ea kolobe). Ka mantsoe a mang, ka tekanyo e phahameng ea k'holeseterole maling, ho ke ke ha khoneha ho ja lijana tsa tlhapi tse halikiloeng (!).

Empa mona ke mekhoa e meng ea ho pheha (ka mohlala, ea steam), u ke ke ua e ja, empa ua e hloka! Haholo-holo banna le basali ba kaholimo ho lilemo tse 60. Ho feta moo, bonyane habeli habeli ka beke.

Ha re kenye letsoho lijong tsohle tse litlhapi tse ka makotikong.

Lioli tsa limela tse kotsi

Lijo tse latelang tse eketsang cholesterol ea mali (kotsing) ke coconut, palema le peanut butter. Li na le li-acid tse ngata tse rekotiloeng tse felisang 'mele le mafura a mangata haholo.Sena ha se fane feela ka kholo ea kholo ea methapo ea methapo, empa hape se eketsa menyetla ea ho hlaha ha mafu a mang, e seng tlase haholo.

Tse mpe ka ho fetisisa ho batho ba nang le cholesterol e phahameng ea mali ke botoro ea peanut. Leha e le hore e fokotsa haholo likotsi tsa mefuta e meng ea mofets'e (ke hoo e ka bang 25%), empa "Thanks to" aflatoxins (ka sebopeho sa eona), ka lehlakoreng le leng (!) E eketsa haholo kotsi ea ho ba le mofetše oa sebete. Haholo-holo sebeteng se nang le mathata, ho kenyelletsa le tse amanang le ho se leka-lekane ha lipid.

Mafura (mafura a nang le hydrogenated le mafura)

Ke lijo life tse ling tse phahamisang k'holeseterole ea rona? Tsena ke "oli ea sandwich" le margarine, litapole tsa "litapole" le "lijo tse potlakileng" (re tla u joetsa haholoanyane ka tlase mona), maqhetsoana a lihlapi. 'Me hoo e batlang e le liswensi tsohle tsa "khoebo" (tse bolelang - eseng (!) Homemade). Ka mantsoe a mang, boloka "li-goodies" bakeng sa thabo ea mantsiboea: li-muffin, li-croissants, li-biscuits, li-cookie / li-cookie tsa chokolete, likuku, jj. Ka tloaelo ho baka ho sebelisoa lioli le mafura a haedrojene.

E monate haholo ka chebahalo, empa e re "bolaea" feela. Ha e le molao, li boetse li entsoe ka phofo e tšoeu (premium), ka tšusumetso e mpe eo re e ngotseng kaholimo. Ho latela lipatlisiso, le basali ba phetseng hantle (ba sebelisang "liswiti" tse joalo) ba kotsing e kholo ea ho fumana "lefu la tsoekere" la mofuta oa II. Ntlafatsa bokhoni ba hau ba ho itlhakisa - ho lokisa lijo tse monate le tse 200%!

Qeto: batho ba nang le mafu a pelo (ho shebella litekanyetso tsa LDL / HDL tsa lipoprotein le triglycerides) ba thibetsoe ka tieo ho ja lijo tse entsoeng ka mafura. Li tebile haholo ebile li potlakisa sekhahla sa "cholesterol" e mpe maling le (li-triglycerides), 'me li theola se ngotsoeng "hantle".

Lijo tse potlakileng, li-Hamburger, Lintja tse chesang

Lihlahisoa tse rekotileng k'holeseterole e phahameng li kenyelletsa lijo tse potlakileng, li-hamburger, lintja tse chesang, li-pizza, li-fries tsa "kuku ea likhoho" le lihlahisoa tse ling ho tloha litoropong tsa literateng, li-bar tsa li-grill kapa lireschorente tsa mini. Ho feta moo, ha ba eketse feela "cholesterol" e mpe "maling, empa hape ba" senya "mpa ea rona haholo! Ntle le mayonnaise, ketchup, mefuta eohle ea linaoa tse mafura / tse nokiloeng le metsi a soda (haholo Coca-Cola, Pepsi-Cola, jj) - ba e senya!

Re sa bue ka nts'etsopele ea li-carcinogens (tse nang le likotsi tse ngata tsa mofets'e), tse bakiloeng ke kalafo e futhumatsang ea mocheso ea oli ea meroho. Ka mantsoe a mang, ha ho na le ntho e “khothallelitsoeng” ka mafura a mangata ka makhetlo a mangata ka tatellano.

Ka tlhaho, bakeng sa batho ba sebetsang - litaba tsena li ke ke tsa monate. Ke eng ea ho ja lijong tsa mots'eare? Empa ho etsa mohlala, re fana ka maikutlo a hore u hlahlobe lipalo. Hona ke khetho feela.

• Big Mac - 85 mg
• sandwich e tloaelehileng ea hang hang e na le ho fihlela ho 150 mg
• Classic Double - 175 mg
• sandwich ea lehe la khale - e ka bang 260 mg
• mme qetellong, rekoto: lijo tsa hoseng tsa Burritto - 1 ho sebeletsa / 465 mg

Ke lijo life tse eketsang cholesterol ea mali

Cholesterol ke motsoako oa sehlopha sa mafura a nang le mafura. Ka har'a 'mele oa motho, e sebelisoa e le karoloana ea motsoako oa li-hormone le lintho tse sebetsang, hammoho le ho etsoa ha lisele le litho tsa botona tsa botšehali.

Ka boeona, molek'hule oa cholesterol ha e na thuso, ka hona, bakeng sa ho tsamaisa phallo ea mali, e kopana le liprotheine, li etsa lipoprotein tse phahameng le tse tlaase (HDL le LDL li ntle le cholesterol e ntle), ka ho latellana). Li-LDL li bitsoa "cholesterol e mpe" ka lebaka la ho ikhethang ha eona ho bokella le ho khomarela vasotine endothelium, e e natefatsang. Ts'ebetso e qala haeba litaba tsa lipoprotein tsa LDL maling li eketseha ka nako e telele.

Ho feto-fetoha ha maemo ho joalo ha k'holeseterole ho ka angoa ke lihlahisoa - ka lijo tse sa lokelang, tekanyo e fetelletseng ea motsoako oa cholesterol e kenella kahare ho litho tsa pampiri ea gastrointestinal. Ho na le lihlahisoa tse ngata tse susumetsang mokhoa ona oa nts'etsopele ea hypercholesterolemia le atherosclerosis - ho tloha nama e tsubelletsoeng le lihlahisoa tsa phofo ho ea lijong tsa hanghang le tse bobebe. Mafura a meroho ha a kenngoe hantle maling, ka hona, bafani ba mantlha ba mafura a mafura ke mafura a tsoang liphoofolong.

Nahana ka lethathamo la sehlooho la lijo tse matlafatsang k'holeseterole le lijo.

Lijo tse halikiloeng

Mokhoa ona oa ho lokisa lijo ka k'holeseterole e phahameng kapa atherosclerosis e tšoaetsanoa. Lijo life kapa life tse halikiloeng ke sejana se nang le khalori e nang le mafura a mangata haholo. Nakong ea ho pheha, ka lebaka la kalafo e futhumetseng ea mocheso, limatlafatsi tse ngata le likarolo li lahlehile. Ka mokhoa o phethiloeng, ho ke ke ha e-ba le metsoako ea li-vithamine le e sebetsang ka har'a lihlahisoa.

Oli e halikiloeng ke mohloli o eketsehileng oa mafura, ka hona mojaro o eketsehileng ho metabolite ea lipid, o ka bakang keketseho ea cholesterol ea mali.

Soseji le ho tsuba nama

Lihlahisoa tsa nama tse felileng ka nama li ka ba le mafura a mangata a liphoofolo. Sena se bakoa ke mofuta oa sehlahisoa ka botsona le mokhoa oa ho o lokisa.

Kahoo ka e tsubelle e tsubelle soseji, cholesterol ka ligrama tse 100 tsa boima ba sehlahisoa ke 112 mg. Ka hare lesoseji le lisose - 100 mg le 85 mg, ka ho latellana. Tsena ke litefiso tse phahameng. Haeba lijana tsena li sebelisoa hampe, monyetla oa hore cholesterol e ntseng e eketseha maling a pherese e phahame haholo.

Bokgabane ba hae!

Ka hona, cholesterol ke ntho ea lipid, ke hore, mafura. Polelo ena e tsoa mantsoeng a mabeli a Gerike, a fetolelang e le "bile" le "thata". Ntho ena e ile ea fumana lebitso la eona, hobane ka lekhetlo la pele e ne e fumaneha e le foromo e tiileng ka har'a maballo a galase. Ho feta 65% ea cholesterol e hlahisoang ke sebete sa motho, ntho e 'ngoe le e' ngoe e tla ka lijo.

Mohlomong, joale ba bangata ba tla makala hore ebe 'mele ea rona e khona ho hlahisa palo e kholo hakana ea "sera" sena. Empa ha e le hantle, 'mele ea rona ke sistimi e lumellanang le e poteletseng eo ho eona ntho e' ngoe le e 'ngoe e nyane e phethang karolo ea bohlokoa. Mohlala, chlesterol, ke thepa ea bohlokoa haholo bakeng sa li-membrane tsa lisele le mabota. Eena ke "thepa ea moaho." Ho feta moo, ntho ena e khona ho boloka boemo bo itseng ba metsi ka liseleng, e tsamaisa lintho tse sebetsang ka liphaephe, 'me e tlama chefo e kotsi, e sitisa matla a eona' meleng. Hoa makatsa, ho joalo?

Ka lebaka la lipid tsena, ho hlahisoa letoto la tlhahiso ea lihormone tsa thobalano (testosterone, estrogen, progesterone). Ntle le moo, k'holeseterole e kenella ho theheng ha cortisol ea hormone, eo le eona e ikarabellang bakeng sa metabolism le tlhahiso ea vithamine D. E latelang e laola tekano ea phosphorus le calcium e le hore ho ka ba le boima bo hlokahalang ba lisele tsa masapo.

Re tla bua ka lijo life tse phahamisang cholesterol maling nakoana, empa hajoale re tla shebana le melemo ea ntho ena. Hlokomela hore ke ka thuso ea bona hore ts'ebetso ea tlhahiso ea li-acid acid e lumellang ts'ebetso ea mafura, e hlahisoe ka har'a sebete.

Boithuto ba morao-rao bo entsoeng ke bo-ramahlale ba etelletseng pele bo pakile hore cholesterol e na le tšusumetso e kholo ponong ea motho le bokhoni ba kelello.

Ha ho kholoe feela hore ntho e joalo e nang le thuso e ka baka mathata a mangata a bophelo bo botle. Empa taba e joalo ka mehla.

“Ho lokile” ebile “ho hobe”

Cholesterol ka maemo e arotsoe ka "e mpe" le "e ntle." Ntho ka boeona ha e nke lehlakore, 'nete ke hore na e pota-potiloe ke eng. Hlokomela hore ka sebopeho sa eona se hloekileng, lipid ha e khone ho tsamaea ka 'mele. E hlile e tsamaisana le lipoprotein, e leng motsoako o matla oa mafura le liprotheine. Metsoako ena e khona ho isa cholesterol seleng ka 'ngoe.

Lipoprotein

Lintho tsena li na le sebopeho se ts'oanang, empa sebopeho se fapaneng ka ho felletseng, saese le boholo. Ho na le mefuta ea eona e mene: phahameng, tlase le tlaase haholo, hammoho le li-chylomicrons.

E sebetsa joang kaofela? Limolek'hule tse phahameng haholo li tsamaisa k'holeseterole ho fihlela 'mele kaofela, moo o etsang mosebetsi oa bohlokoa ka ho fetisisa ebile o tsoela motho molemo. Ka nako e ts'oanang, limolek'hule tse tlaase-tlase li tsamaea tseleng e le 'ngoe' me li bokella tse ling tsohle tse tlisoang hamorao ebe li kenngoa ho sebete ho sebetsoa kapa ho tlosoa.

Kahoo, limolek'hule tse phahameng haholo li ka qhibiliha habonolo 'meleng' me tsa sa hlahise masala a ntho eo. Ka nako ena, likaroloana tsa boima ba limolek'hule li batla li se na lerootho. Ho feta moo, ba hlahisa lintho tse ngata tse setseng. Ke ka lebaka lena cholesterol e arotsoeng e le "mpe" le "e ntle". Likokoana-hloko tse tlase tsa boima ba limolek'hule li khona ho ikopanya ka lihlopha 'me li fetohe lithane tse tsebahalang tse bakang mafu a mangata.

Lihlahisoa tsa nama

Joale, ke lijo life tse eketsang cholesterol maling a motho? Ha re qale ka ho sheba lijana tsa nama tseo batho ba bangata ba li sebelisang hampe. Nama ea nama ea khomo, likhama, letata, konyana, mafura, likhahla, lisose, nama e halikiloeng, nama e tsubiloeng - tsena kaofela ke lihlahisoa tse kotsi tse sa lokelang ho hlaha tafoleng ea motho ea shebileng bophelo ba hae bo botle. E re e be tse ratehang ho uena tse ka khahlisoang feela nakong ea matsatsi a phomolo. Ho tsoa ho menu ea letsatsi le letsatsi, lenane lohle le kaholimo le lokela ho tlosoa. U ka nkela sebaka se setle sa nama ea khomo le ea veal, bacon le ham. Empa lihlahisoa tsena tsa nama ha lia lokela ho ba ngata haholo.

Ha e le lijo, mefuta e sireletsehileng ea nama ke khoho, 'mutlanyana, mmutla, papali le mohatla. Ka nako e ts'oanang, ha ua lokela ho ja lijo tse joalo ho feta makhetlo a 2-3 ka beke.

Hape, u se ke oa lebala ka mokhoa oa ho pheha. Ha ho na joalo ha u lokela ho fepa nama bakeng sa lijo tse tloaelehileng. Ho molemo ho e pheha ka mouoane kapa metsi, ho baka ka ontong kapa sechu. Joale e tla tlisa molemo o moholo le kotsi e fokolang.

Lijo tsa leoatleng

U batla ho tseba hore na ke lijo life tse phahamisang cholesterol ea mali kapele le hantle? Sena ke 'nete, ke lijo tsa leoatleng, empa feela ha o le motaki oa tsona. Litlhapi ka kakaretso li phetse hantle haholo, empa haeba u ja haholo, li ka tsosa moferefere oa lipid. Se ke oa sebelisa hampe caviar, shrimp, crab, squid, joalo-joalo empa ka nako e ts'oanang, litlhapi tsa leoatle tse nang le mafura li ka jeoa bonyane letsatsi le leng le le leng, 'me li ke ke tsa baka kotsi, hobane li na le li-acid tsa omega-3 tse sebetsang hantle ho batho. Ha e le mokhoa oa ho pheha, re latela melao e ts'oanang le e kaholimo: ha ho na lijana tse halikiloeng, ho baka feela kapa ho pheha.

Lihlahisoa tsa lebese

Lihlahisoa tse eketsang cholesterol ea mali li kenyelletsa lihlahisoa tsa lebese kapele. Ceresi e bolila, lebese, tranelate, ice cream, lebese le tlotsitsoeng le chisi li ka senya bophelo bo botle haeba li ka jeoa ka bongata. Ntho e ka sehloohong mona ke ho hopola hore ha ho na joalo ha lihlahisoa tsa lebese li ka behelletsoe ka thoko lijong. E ne e tla ba ho utloahala haholoanyane ho fokotsa litaba tsa bona tse mafura hanyane. Joale u ke ke ua tlameha ho tlohela lijana tse monate.

Ke lijo life tse eketsang cholesterol ea mali ka katleho? Ena, ehlile, ke mothapo oa lehe, oo ba bangata ba eletsoang hore ba hane. Ka tšebeliso ea kamehla, e khona ho eketsa kapele haholo palo ea lipid. Ho bohlokoa ho e tlohela ka ho felletseng ha ho e-na le mafu a pelo le methapo ea mali, leha ho le joalo, ka thibelo, o ka fokotsa ts'ebeliso ea eona makhetlo a 'maloa. Ho khothalletsoa protheine ea mahe ho eketsa lijo kamehla, empa eseng makhetlo a fetang a 3 ka beke.

Meroho le litholoana

Ka sebele u batla ho tseba hore na ke lijo life tse hlahisang cholesterol ea mali le hore na ke life tse sa e ameng. Ke seo re tla bua ka sona ha joale. Litaba tse monate ke hore u ka ja meroho le litholoana. Re lokela ho hopola hore li tlisa melemo e mengata. Haeba sena se sa khonehe, ba lokela ho fuoa pilisi, ho besoa ka metsi kapa ho khangoa ke metsi. Haeba u pheha lijo tse halikiloeng ka ho latela melao eohle, u ka e lekanya ho latela thepa ea bohlokoa ho lijo tse tsamaisoang. Empa hopola hore sena ha se sebetse ho li-fries tse tsoang sebakeng sa thekiso ea lijo se haufi.

Peo ea soneblomo le linate

Ona ke mofuta o mong oa lijo o tla phela hantle haholo. Linate li na le li-acid tse ngata tse sebetsang, tse ke keng tsa fumaneha habonolo bakeng sa 'mele oa motho. Tabeng ena, ho molemo ho fana ka khetho eseng ho lijo tse halikiloeng, empa tse omisitsoeng. Ho etsa hore linate li natefeloe hantle, li lokela ho kenngoa ka metsing a batang nakoana.

U se ke ua iqobella ho ja lijo tsena haeba u sa batle. Etsa bonnete ba hore u leka ho ba kenyelletsa hanyane ho li-salads, lijo tse tsoekere le casseroles. U ke ke ua bona tse fokolang tsa lihlahisoa tsena, empa 'mele oa hau o tla thabela tlhokomelo e joalo.

Ke lijo life tse eketsang cholesterol ea mali? Re ile ra qala ho thathamisa lenane ka nama le ho e ntšetsa pele ka sopho e ngata. Re tla bua hang-hang hore ba lokela ho lahloa kherehloa. Ka molao, boholo ba rona re tloaetse ho pheha feela ka tsela ena, empa u tlameha ho batla likhetho tse ling, hobane bophelo bo botle bo bohlokoa le ho feta. Ho bohlokoa ho fetolela meroho le meroho ea litlhapi, tse tla tlisa melemo e meholo 'meleng. Hopola hore ha ho hlokahale hore u sebelise moferefere. Haeba u pheha nama bakeng sa moro, ka hona etsa bonnete ba ho tlosa foam e nang le mafura a holimo, hobane e na le cholesterol e ngata. Taba ea bohlokoa eo hangata e hlokomolohuoang ke hore khoho e lokela ho pheha kamehla ntle le letlalo. Hape ha e khothalletsoe ho khabisa lithuto tsa pele ka tranelate kapa tranelate e bolila.

Kahoo, re tsoela pele ho fumana hore na ke lihlahisoa life tse eketsang "cholesterol" e mpe maling. Ho joalo, motho a ke ke a hloleha ho bua ka lijana tsa lehlakoreng: litapole tse halikiloeng, pilaf, litapole, pasta, jj. Lijana tsena hangata li halikiloe, empa ha ua lokela ho li etsa letsatsi le letsatsi. Ho feta moo, a lula a le mafura haholo, a amang boemo ba 'mele ha se tsela e molemohali. Ho theola cholesterol e tlase haholo, o tlameha ho hlakola ka botlalo mokhoa oa ho pheha lithuto tsa bobeli.

Hang-hang o lokela ho reka boiler habeli mme o ithute ho sebetsa ka ontong. U ke ke ua thatafatsa mosebetsi oa hau mme hang hang o reka cooker e liehang e tla u sebeletsa le bophelo bo botle. Ho molemo ho pheha lithuto tse ka sehloohong ntle le oli ho hang, empa haeba sena se sa khonehe, se sebelise hanyane. Ela hloko boleng ba eona. E lokela ho ba oli e hatelletsoeng e batang. Olive le eona e ntle.

Ha u khetha lijana tsa lehlakoreng, o lokela ho ela hloko li-buckwheat le oatmeal, legumes, raese e ntšo kapa e sootho.

Re shebile mokhethoa oa pele ho tsoa lenaneng. Joale ha re bue ka hore na ke lijo life tse eketsang "cholesterol" e mpe maling. Sena, ehlile, ke oli.

Bakeng sa ho fola kapa ho thibela, o lokela ho fokotsa tšebeliso ea lipalema, coconut kapa botoro. Ho molemo ho ba tela. Hlokomela hore oli ea kokonate le oli ea palema ha e na k'holeseterole, empa lihlahisoa tsena li ka baka botenya, tse tla ama boemo ba lipid bo ntseng bo tsoela pele ho buisanoa.

Le ha o sa khone ho fana ka oli ka botlalo, etsa bonnete ba ho reka lihlahisoa tsa boleng. Khetha lihlahisoa tsa pele tsa spin. Lioli tse joalo ha li sebelisoe bakeng sa ho pheha hape, empa bakeng sa ho kenyelletsa lijana tse ncha.

Kaofela rea ​​tseba hore soya, sonobolomo kapa lero la peanut li ka fumaneha hohle, empa ela hloko oli e joalo ka amaranth, sesame le hemp. Li ka fumanoa habonolo mabenkeleng a lijo tsa bophelo bo botle.

Confectionery

Ke lijo life tse eketsang cholesterol ea mali? Qetellong, re fihlile lijong tse lakatsehang ka ho fetesisa le tse monate, e leng ho confectionery. Ka tsela, ka lebaka la bona, bophelo bo botle bo ka senyeha kamora likhoeli tse ngata.

Ho bohlokoa haholo ho khutlisetsa bohobe bo tloaelehileng ka lihlahisoa tse tsoang phofo ea wholemeal, ka lijo-thollo kapa korong e felletseng. Ho molemo ho fana ka khetho ho bohobe le litlolo tse entsoeng ka phofo ea rye. Hape o ka eketsa lipompo tsa mokopu, poppy kapa sesame bohobe.

U lokela ho tseba haholoanyane ka ho iketsetsa bohobe. Joaloka molao, li omisoa butle butle ka mocheso o tlase. Etsa bonnete ba hore u lahla likuku, pastry, cookies le rolls.

Empa ke lijo life tse eketsang "cholesterol" e ntle ea mali? Hangata, tsena ke lino tse nang le lebese kapa lihlahisoa tsa lebese. Haeba u li sebelisa hanyane, u ka ntlafatsa bophelo ba hau bo botle. Empa ka palo e phahameng ka ho sa tloaelehang ea lipid e boletsoeng, ho molemo ho tlohela kofi le joala.Ho khothalletsoa ho noa tee e tloaelehileng ntle le tsoekere ho khothalletsoa. Tee e tala le eona e lokela ho khethoa. Nako le nako o hloka ho sebelisa lero le nchafalitsoeng le metsi a liminerale. Ho bohlokoa ho hlokomela boleng ba metsi a sebelisitsoeng.

Re tseba ho tsoa lenaneng hore na ke lijo life tse eketsang cholesterol ea mali, empa ha re so ka re bua ka lintho tse kotsi tse kang mayonesi le lisosa. Re tlameha ho bua hanghang hore ha ho bohlokoa ho fana ka bona eseng feela, empa le lipompong, linate tse letsoai, li-chokolete tsa chokolete, lijo tse tsoang lijong tse potlakileng tsa lijo le lihlahisoa tse felileng. Sena sohle se lokela ho thibeloa haeba u batla ho hlaphoheloa.

Joale, kajeno re ithutile hore na ke lijo life tse eketsang cholesterol maling, le tse tlase. Ho tsoa ho sena ho ka phethoa hore lihlahisoa tse nang le mafura a mangata a sitsoeng li eketsa boemo ba "li mpe" tsa lipid. Haeba u hlile u tsotella potso ea hore na cholesterol e kae, iphe nako ea ho ja hantle 'me tlhoko ea ho latela lijo tse itseng e tla itlhahela feela.

Batho ba bangata ha ba ananele monyetla oa ho fetohela phepelong e nepahetseng. Empa ke mofuta o mong o sebetsang oa meriana. Ka bomalimabe, ho bonolo haholo hore bakuli ba ikoale ka meriana ea lik'hemik'hale ho fapana le hore ba fole ka tsela ea tlhaho. Mme joale re hlokometse hore boemo ba cholesterol bo tloaelehileng bo nyolohetse ho 5 mmol / L, bo nyolohile hanyane - hofihlella ho 6,5 mmol / L, bo tebileng - ho fihlela ho 7.7 mmol / L, boipheliso ba bophelo - bo fetang 7,7 mmol / L.

Ho tla ba molemo ho tseba hore hase lijo feela tse ka bakang cholesterol. Ho se phetse hantle le khaello ea phepo e ntle, ho ikoetlisa 'meleng, botenya, tšebeliso e mpe ea joala le mabaka a lefutso a ka kenya letsoho ho sena.

Leha ho le joalo, hopola hore ntoeng ena e khahlanong le k'holeseterole, ho itšetlehile haholo ka uena!

Li-sweets le pastry

Lihlahisoa tsa confectionery - joalo ka likuku tsa tranelate, rolls, likuku, liswiti - li na le lintho tse 'maloa tse ka bakang keketseho ea cholesterol. Tsena li kenyelletsa botoro, tranelate e shapuoa, margarine le limatlafatsi tse ling tse bonolo tse khathollang le ho potlakisa metabolism ea lipid 'meleng.

Ka tšebeliso e hlophisehileng ea lihlahisoa tsena, menyetla ea ho nona e eketseha. Boima bo feteletseng ke bona bo bakang maloetse a mangata a tebileng - lefu la tsoekere, lefu la pelo, le atherossteosis. Li-pathologies tsena kaofela li kopane, li ka tlatsana le ho baka nts'etsopele ea e mong le e mong.

Sehlopha sena sa lihlahisoa ke moqapi oa rekoto maemong a keketseho ea cholesterol. Pele ho tsohle, ka lebaka la ho lekana ha eona le hore na lihlahisoa tsena li ja eng. Kameho e ka sehloohong ea pathogenic sebopeho sa eona ke mafura a haedrojene, a bopang kamora ho halika likarolo tse 'maloa ka oli e le' ngoe. Ntle le moo, lijo tse potlakileng li na carcinogens.

Li-Hamburger, sandwich, shawarma, burritos - tsena kaofela ha li senye profil ea cholesterol feela, empa le litho tse ling le litsamaiso tse ling. Gastritis, dyspepsia, ulcer peptic e ka hlaha.

Lits'ila tse letsoai le lijo tse bobebe

Lijo-thollo tse letsoai, joalo ka lijo tse nang le letsoai le lengata, li ama botsitso ba motlakase le bophelo ba tsamaiso ea methapo ea pelo. Ho ja letsoai le lengata ke e 'ngoe ea mabaka a ntlafatso ea khatello ea mali ea methapo le khatello e matla ea mali ho bakuli. Semelo, hammoho le ts'ebetso ena, k'holeseterole e phahama, haholo-holo karoloana e tlase.

Chips le lijo tse ling tse bobebe li na trans mafura, lik'habohaedreite tse potlakileng le bonyane ba lintho tsa tlhaho tse sebetsang bakeng sa 'mele. Lihlahisoa tsena tse nang le cholesterol e ngata ea mali li thibetsoe.

Biri, champagne le lino tse khabisitsoeng ka khabone

Lino tse monate tsa khabone li kenyelletsa tsoekere e ngata le lik'habohaedreite habonolo. Sena se ama hantle mekhoa le metabolism ea metabolism, kahoo sehlahisoa sena se lokela ho kenyelletsoa lijong.

Ha e le lino tse tahang, ho bohlokoa ho hlakisa mofuta le boholo ba bona, bo lumelloang bakeng sa hyperlipidemia. Ho tahiloe joala bo matla. E kenya letsoho ho lokolleng matla "a se nang letho", hyperactivation ea lipid le metabolism ea carbohydrate, khatello ea mali e eketsehileng le ho tahoa ka kakaretso.

Lino tse fokolang tsa joala lia lumelloa ka tekanyetso e nyane, ea kalafo. E sebelisoa ke veine e omisitsoeng e khubelu. Haeba u ka e nka ka ligrama tse 50 motho ka mong ho isa matsatsing a mabeli, e tla ama hantle ts'ebetso ea pelo le methapo ea methapo le methapo ea mali ho ea pele.

Caviar e khubelu le e ntšo

E, cholesterol ehlile e papaling ea litlhapi. Leha ho le joalo, mmoho le mafura ana, ho na le lintho tse ngata sebopeho sa tsona, tseo ka k'holeseterole e phahameng li ka emisang ho khutlisetsa le ho hloekisa likokoana-hloko. Caviar e khubelu e ruile ka mafura a Omega-3 le Omega-6 polyunsaturated fatty acids, tseo e leng angioprotectors, ho eketsa elasticity ea vascular, ho baka mekhoa ea ho nchafatsa le tlhoekiso ea endothelium.

Ka caviar, kotsi e lekana le melemo - ha e le hantle, ba hlakola e mong. Ka hona, ts'ebeliso ea sehlahisoa sena e kanna ea lumelloa ka bongata bo fokolang, empa ka tieo ka mor'a ho buisana le ngaka ea hau.

Sebete le litho tse ling tsa liphoofolo

Ka k'holeseterole e phahameng, lijo tse kang sebete, nama ea khomo le ea nama ea kolobe, letlalo la khoho le lihlahisoa tsohle tse kantle li sa kenyelelitsoe lijong. E na le "nama e khubelu" - haholo-holo nama ea kolobe. Nama ea linonyana ha e kotsi. E na le lik'hilojule tse tlaase, e na le mafura a mangata, 'me hangata e kenyelletsoa lijong tsa mefuta e fapaneng.

Tlhokomelo e khethehileng e lokela ho lefuoa lihlahisoa tsa lebese - e lumelloa ho tlohela lihlahisoa tse nang le mafura a mangata le se nang le mafura a lebese lijong.

Mafura a Trans - mafura a kotsi haholo bakeng sa pelo le methapo ea mali

Mafura a Trans ke a nkang mafura a liphoofolo le a meroho lijong tse 'maloa. Ka sebopeho sa tsona, ke lipids tse tsoang kantle ho naha, kaha 'meleng oa motho ha ho na li-enzyme tse ikhethang tse ka li hlolang ka botlalo.

Qetellong ea lekholo le fetileng la lilemo, sehlopha sa bo-rasaense ba tsoang Univesithing ea Amsterdam ba ile ba etsa lipatlisiso mabapi le mafura le karolo ea bona ho nts'etsopele ea atherosclerosis. Ho ile ha fumaneha hore tlasa ts'ebetso ea bona ho na le fokotseho ea HDL ("good" cholesterol) le keketseho e boletsoeng ea "cholesterol" e mpe "- LDL.

Ntle le moo, mafura a trans ke e 'ngoe ea lintho tse bakang botenya. Li ka baka ho fokotseha ha monyetla oa hore lisele li sebetse hantle ho "insulin", ka hona tsa baka pathogeneis ea lefu la tsoekere. Ba na le seabo ho nts'etsopele ea lefu la pelo (coronary pelo) - ka lebaka la ts'usumetso e mpe ea ho elasticity le endothelium ea likepe tsa pelo, hammoho le kotsi e eketsehileng ea ho hlaseloa ke pelo. Hona joale linaha tse ngata tse tsoelang pele li thibela tšebeliso ea mafura lijong.

Pele u reka ka lebenkeleng le rekisoa, ho khothalletsoa hore u ithute ka hloko sebopeho sa sehlahisoa se khethiloeng. Haeba ho supuoa mafura a teng moo, leha e le ka lintho tse nyane, o lokela ho hana ho reka sehlahisoa sena.

Qetellong, re nka tafole e akaretsang e hlalosang hore na ke lijo life tse eketsang cholesterol le hore na menyetla ea ts'ebetso ena e phahameng hakae bakeng sa lihlahisoa ka bomong.

Lethathamo la kakaretso ea lijo tse matlafatsang cholesterol

Kh'olomong mmala o mofubedu Lethathamo lena le bonts'a lihlahisoa tseo dikahare tsa k'holeseterole e fetang litlamorao tse hlahisang metabolism ea lipid. Lihlahisoa tsena li lokela ho lahloa kapa boholo ba tsona bo fokotsoe haholo. E tshehla lijo tse tšoailoeng tse lumelloang lijong le cholesterol e phahameng, empa ka tlhokomeliso, ka tekanyo e nyane mme feela kamora ho buisana le ngaka ea profil.

Phepo e nepahetseng ke eona thibelo e ka sehloohong ea nts'etsopele ea atherosulinosis le cholesterol e phahameng (HDL le LDL). Bohlokoa ba lijo tsa semela lijong, litholoana tse ncha, hop le meroho e meng, ho kenyelletsoa ha linoko tse halikiloeng, tse halikiloeng, tse tsubeloang le tse letsoai haholo ke senotlolo sa bophelo bo botle le metabolism e tloaelehileng.

Molao-motheo oa tšebetso

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Lijo li eketsa k'holeseterole ea mali joang? Ho utloisisa mokhoa oa ts'ebetso ea bona 'meleng, ho lekane ho hopola hore na ke ntho ea mofuta ofe. Ke motsoako o kopantsoeng, joala ba tlhaho ba lipophilic, bo fumanoang ka har'a metsoako ea sele ea lintho tse ngata tse phelang. Mokhelo ke limela le li-mushroom. Ha e le hantle, ke karolo ea lijo tsa tlhaho eo liphoofolo li tsoang ka eona, 'me e kena ka har'a tšilo ea motho ea lijo,' me ho tloha moo e ea maling.

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Leha ho le joalo, sena ha se bolele ho hang hore lihlahisoa tsohle tsa liphoofolo li eketsa cholesterol. Ho bohlokoa ho hlahloba lintlha tse peli.

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Taba ea mantlha, li na le eona ka bongata bo sa lekanang, athe phapang e bohlokoa haholo. Mohlala, 570 mg e oela ka 100 g ea lehe la likhoho, mme ke 1 mg feela ka tekanyo e le 'ngoe ea chisi e se nang mafura.

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Taba ea bobeli, lihlahisoa tse ling tse tsoang liphoofolong li na le mafura a mangata a mafura a omega-3, 'me tlas'a tšusumetso ea tsona, ha li na kotsi, empa li na le cholesterol e matla e phahameng, e amang boemo ba pelo le methapo. Tsena li kenyeletsa mefuta e mengata ea lihlapi le lihlahisoa tsa lebese tse mafura a tlase.

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Liphetho

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Lihlahisoa tsa tlhaho ea liphoofolo li ke ke tsa behelloa ka thoko lijong hobane feela li na k'holeseterole. U hloka ho tseba hore na boholo ba eona bo theohile lichateng (tšebeliso ea bona e kotsi ho bophelo bo botle), 'me ho eona ha e na litaba tse ngata (ba hloka feela ho fokotsoa le ho hokahanngoa le tšebeliso ea letsatsi le letsatsi ea ntho ena).

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Hoa hlokahala ho khetholla hore na ke lijo life tse hlahisang cholesterol e ntle le hore na ke efe e holisang cholesterol e mpe. Tse fetileng li tlameha ho kenyelletsoa lijong, tsa morao li lokela ho behelloa ka thoko.

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Ke ea bohlokoa neng

Ka hypercholesterolemia

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Haeba, ka tekanyo e ntseng e eketseha ea cholesterol e felletseng maling (ho feta 5.2 mmol / l), o ntse o tsoela pele ho ja lijo tse tsoang liphoofolong tse o phahamisang le ho feta, menyetla ea ho ba le lefu la atherosclerosis, ischemia le lefu la pelo le eketseha makhetlo a 'maloa. Ha ho na le liphetoho phetohong ea batho ba joalo, bophelo ba bona bo mpefala haholo: khatello ea eketseha, tachycardia e qala, le boima ba 'mele bo ea eketseha.

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Ka atherosclerosis

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Ka ts'oaetso ena, mefuta ea sekhahla e ipopa leboteng le kahare la likepe, tseo e seng feela likristale tsa LDL tse thellang. Haeba ka nako e ts'oanang u ntse u tsoela pele ho ja lijo tse eketsang cholesterol e mpe, ho tla ba le lipalo tse joalo tse eketsehileng. Ka lebaka leo, li lebisa ho phatloheng ha methapo ea mali, e ka lebisang ho otloa, lefu la pelo, esita le lefu.

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Le lefu la tsoekere

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Glucose e phahameng ea mali e lebisa ho metabolism ea mafura a senyehileng 'meleng. Ka lebaka leo, palo ea lipids e eketseha. Ka hona, balekane ba khafetsa ba lefu la tsoekere ke atherosclerosis, botenya, khatello ea methapo ea mali le mafu a mang. Mabapi le sena, batho ba nang le ts'oaetso e joalo ha ba hloke feela ho tseba ho bala palo ea likarolo tsa bohobe lihlahisoa mme ba nahanne ka index ea glycemic, empa hape le ho tseba hore na ke bo-mang ba eketsang khatello ea LDL maling e le ho fokotsa ts'ebeliso ea bona.

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Mohlala, "GI" ea sebete sa khoho ke 0, 'me batho ba nang le lefu la tsoekere ha ba bone ho hlokahala hore ba e khetholle lijong tsa bona. Empa ka 100 g ea sehlahisoa sena se hlahisoang ke 492 ml ea cholesterol - mme ke pontšo e phahameng e bonts'ang hore ts'ebeliso ea eona ha ea lokela ho fokola.

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Ha u theola boima ba 'mele

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Ho kenyelletsa phepelo ea lijo tse latelang, ho theola boima ba 'mele hangata ha ho khetholloe lijong tsa tlhaho tsa liphoofolo tse nang le mafura a mangata. Tlas'a thibelo ho na le likonyana, lisoseji, nama ea kolobe, likotsi tse ngata, esita le likhoho (letata, khantsi), tlhapi ea leoatleng, lebese le halikiloeng le halikiloeng, tranelate e bolila. Haeba u sheba tafoleng ea dikahare tsa k'holeseterole, ke ho bona moo boemo ba eona bo tla fokotsoa. Ntho e 'ngoe le e' ngoe e fapane le lijo tse nang le mafura a tlase, tse lumelloang ke lijo tse ngata: khoho, tlhapi ea noka, kefir e mafura a tlase ka chisi ea Cottage, joalo-joalo. Li na le cholesterol e fokolang.

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Ho na le mekhelo. Mohlala, ha u theola boima ba 'mele, ho khothalletsoa ho ja nama ea khomo le veal, empa ha ho joalo ka atherosclerosis - eseng. Li na le mafura a manyane, le cholesterol e ngata. Mme ka lehlakoreng le leng: lijong, mefuta ea tlhapi e mafura ha ea lumelloa, 'me ka khothalletso ea LDL, hobane e na le mafura a phetseng hantle.

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Bakeng sa mafu afe kapa afe a tsamaiso ea methapo ea pelo, litsebi tsa phepo e ntle li khothaletsa ho se kenye lijo tse tsoang lijong tse eketsang boemo ba cholesterol e mpe. Li mpefatsa boemo ba mokuli haholo.

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Linyeoe tse khethehileng

Mo baneng

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Ehlile bakeng sa bana bohle - ba phetseng hantle le ba nang le liphatlalatso tse fapaneng - ho bohlokoa ho ja lijo tse eketsang boemo ba lipoprotein tse phahameng, mme o fokotse phepo ho tsona tse eketsang khatello ea mali ea LDL. Ea pele e fa ngoana tloaelo ea mafura a phetseng hantle a letsatsi le letsatsi (omega-3) ea tlhaho ea liphoofolo, e phethang karolo ea bohlokoa ntlafatsong le 'meleng oa ngoana. Tsena tsa morao-rao hangata li ba le phello e mpe lithong tse ntseng li hola. Ho feta moo, lijo tse joalo li lokela ho lateloa ke motho e mong le e mong eo, ho tloha a le monyane, a nang le monyetla oa ho ba lefu la pelo le pelo.

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Sekhahla sa karolelano ea letsatsi le letsatsi bakeng sa bana ha se fetang 250 mg. Ka sekhahla se eketsehileng sa LDL, bara e theohela ho 200 mg.

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Ho basali

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Basali bophelong bohle ba bona ba phatloha hampe ka makhetlo a 'maloa (ho ima, ho beleha, ho khaotsa ho ilela khoeli). Sena se baka boima ba 'mele, lefu la tsoekere, atherosclerosis le mafu a mang. Ka hona, ba hloka feela ho khomarela lijo tse nang le thibelo ea lijo tse eketsang cholesterol. Ho ikhetholla ha lijo tse joalo ke hore hoa hlokahala ho fokotsa esita le lihlahisoa tse eketsang karolo ea lipoprotein (mohlala, mafura a mefuta e mengata), hobane li phahame haholo lik'hilojule. Tsela ea ho tsoa - haeba ho khonahala, e nkele mafura a meroho (oli ea mohloaare, linate, li-avocado)

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Sekhahla sa karolelano ea letsatsi le letsatsi bakeng sa basali ha se sa feta 300 mg. Boemong bo phahameng ba LDL - 250 mg.

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Ho banna

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Ho fapana le basali, banna ba ke ke ba hana lijo tsa tlhaho ntle le litlamorao. Sena se thata ho bona, 'me litsebi li ntse li lumela hore mokhoa oa ho ikatisa oa banna o na le bothata bona. Ka hona, bakeng sa bona, letšoao le ka sehloohong khetho ea bona ke boleng ba lipoprotein - li na le letsoalo le phahameng kapa le tlase. Tse fetileng li tlameha ho kenyelletsoa lijong, tsa morao-rao li lokela ho beoa leihlo e le hore tloaelo ea ho ja ka mehla e se fetisoe (ho banna ho tšoana le ho basali, bona kaholimo).

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Ho batho ba tsofetseng

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Kamora lilemo tse 50, menyetla ea ho ba le CVD e ea eketseha, 'me potso ea khetho e nepahetseng ea lihlahisoa bakeng sa phepo e nepahetseng ka nako e tšoanang e phetse hantle ho feta neng kapa neng. Ka nepo e lokela ho qheleloa ka thoko kapa ho theolehe haholo tse eketsang cholesterol e mpe maling. Empa ho eketsa bongata ba lipoprotein tse nang le molemo ho tlameha ho kenyeletsoa lijong. Ha ba matlafatse feela marako a methapo ea mali, e ntseng e thatafala ho theosa le lilemo, empa hape ba ntlafatsa biochemistry ea mali (fokotsa LDL). Li tla boela li fa 'mele lijo tse nang le mafura a polyunsaturated mafura a fokotsang ts'ebetso ea botsofali.

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Tloaelo ea ho ja letsatsi le letsatsi ka mor'a lilemo tse 50 ha e sa feta 300 mg (mme feela ka lihlahisoa tse tsoang lenaneng la "botala"). Boemong bo phahameng ba LDL - 200 mg.

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Lihlahisoa tsohle tse eketsang k'holeseterole ea mali li arotsoe ka maemo a mararo, 'me e lokela ho ba khopotso ho motho e mong le e mong ea ikemiselitseng lefu la pelo. Ho ntse ho na le karolo ea bone, empa e batla e fapane le tse ling kaofela.

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Lenane le tala

Se kenyelelitsoeng: lijo tse eketsang cholesterol e ntle.

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1. Kamehla kenya lijong tsa hau.
2. Litlhapi tsa Steam, nama le lijo tsa leoatleng.
3. Mekhoa e meng ea ho pheha e lumelletsoe, empa ha e na thuso.
4. Frying e thibetsoe.
5. Ela hloko hore boemo ba k'holeseterole e sebelisitsoeng ha e fetise tloaelo ea letsatsi le letsatsi.

Moetso oa bona: Ho na le li-omega-fats tse phetseng hantle (PUFAs).

p, blockquote 37,0,0,0,0 -> Litlhapi li na le mafura a phetseng hantle 'me li eketsa "cholesterol" e ntle feela' meleng ea rona.

Kameho 'meleng:

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• seke oa eketsa maemo a LDL - ke HDL feela,
• matlafatsa marako a methapo ea mali
• Hloekisa liathomo tsa atherosselotic,
• thibela nts'etsopele ea li-CVD tse ngata.

Lethathamo la pele le tala ke lijo tse nang le k'holeseterole:

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• Carp, salmon e hlaha, pollock, halibut, sardine e oli, stellate sturgeon, herring, mackerel, tuna, eel, trout, pike,
• kefir (1%), Whey, chisi e entsoeng hae (e seng mafura a fetang 4%), chisi e nang le mafura a tlase,
• shrimp, crayfish,
• konyana.

Lethathamo la bobeli la botala ke lijo tse senang cholesterol:

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• avocado, lilamunu,
• Lipeo tsa brussels, litapole tse tsoekere, sejalo sa mahe,
• oli ea mohloaare e sa lomosoang le canola,
• walnuts, almonds, hazelnuts, peanuts, pistachios,
• raese e sootho
• soya, lima le linaoa tse khubelu,
• tee e tala le e ntšo
• chokolete e babang, veine e khubelu e omileng,
• monokotsoai (kaofela o bolila).

Haeba tlhahlobo ea mali e bontša hore boemo ba HDL bo ka tlase bo tloaelehileng (ho basali, p, blockquote 41,0,0,0,0 ->

Lenane la mosehla

Se kenyelelitsoeng: lihlahisoa tseo, ka tšebeliso e itekanetseng le e nepahetseng, li sa eketseng cholesterol ea mali.

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1. Kenyelletsa lijong habeli ka beke ka tekanyo e lekanyelitsoeng.
2. Nama e halikiloeng kapa e halikiloe, pheha, sechu, chesa, empa u seke oa qhekella.
3. E lokolle esale pele mafura le letlalo, e hlatsoe ka botlalo.
4. Lihlahisoa tsa lebese e lokela ho ba tsa mafura a mahareng, joalo ka tlhaho ka moo ho ka khonehang.
5. Mahe - 1 pc. eseng makhetlo a fetang a 2 ka beke. Lijana tse ratoang pele: mahe a koahetsoeng, a mekotla, mahe. Ha ho ratehe ho pheha ka mokhoa o tsitsitseng.
6. Ela hloko hore boemo ba k'holeseterole e sebelisitsoeng ha e fetise tloaelo ea letsatsi le letsatsi.

Sebopeho sa bona: cholesterol e tloaelehileng, ke mehloli ea liprotheine tse phetseng hantle.

p, blockquote 44,0,0,0,0 -> Nama e hlaha ke mohloli o motle oa liprotheine tse phetseng hantle, empa ho ja khafetsa ha ho na thuso.

Litlamorao 'meleng ka tšebeliso e nepahetseng:

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• lumella u ho laola botsitso lipakeng tsa cholesterol e ntle le e mpe,
• ha ba fokotsa mmele, ba thusa ho boloka boima ba mesifa,
• na le thuso ho lefu la tsoekere.

Lenane la "Yellow" la lijo tse eketsang maemo a LDL:

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• papali (roe deer, venison),
• mohatla
• yoghur ea tlhaho,
• kefir (e fetang 1%, empa e le tlase ho 3%),
• lebese la poli
• nama ea pere
• nama ea mmutla
• sefuba sa khoho
• lebese (le fetang 2% le ka tlase ho 3%),
• tranelate (ka tlase ho 30%),
• chisi ea chisi (e nang le liperesente tsohle tsa litaba tsa mafura),
• likhoho tsa broiler
• mahe.

Lihlahisoa tse tsoang lenaneng la mosehla li eketsa cholesterol hafeela u li sebelisa khafetsa le ka bongata. Ka hona, ba hloka ho tseba ho fokotsa molemong oa lijo.

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Lenane le Lefubelu

Se kenyelelitsoeng: Lijo tse hlahisang cholesterol e mpe.

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1. Ha hoa lumelloa ho sebelisa mofuta ofe kapa ofe.
2. Li hloka ho fumana mokhoa o tšoanang: ho fapana le nama ea khomo le nama ea kolobe - sefuba sa khoho, sebakeng sa lihlahisoa tsa lebese tse mafura - mafura a tlase, jj.
3. Haeba ho na le tlhoko ea ho li ja (moketjaneng kapa ka mabaka a bongaka), u se ke oa li sebelisa hampe. Saese ea Sebeletsang - Min. Tlosa mafura ohle ho nama.

Sebopeho sa bona: cholesterol e phahameng le mafura.

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Kameho 'meleng:

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• eketsa dikahare tsa lipoprotein tse tlase haholo maling,
• kenya letsoho ho thehoeng ha li-plagios tse ling tsa lefutso,
• eketsa kotsi ea ho ba le lefu la atherosclerosis le li-CVD tse ling,
• tlatsetsa ho nona
• ho mpefatsa boemo ba lefu la tsoekere le botsofaling,
• senya metabolism ea lipid, butle-butle lipolysis le metabolism e akaretsang.

Lenane la "Bokhubelu" la lijo tse eketsang maemo a LDL:

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• nama ea khomo
• soseji e phehiloeng, e sa tsubeloang,
• lirope tsa likhoho le moqomo,
• botoro
• lebese (le mafura a fetang 3%),
• pate ea sebete,
• sebete, liphio, lipelo, masapo a nama (nama ea khomo, nama ea kolobe),
• boroso, boroso,
• nama ea kolobe
• tranelate (ho feta 30%),
• tranelate e bolila
• chisi e thata ebile e sebetsitsoe
• o bata
• leleme la nama
• phofo ea lehe.

Batho ba bangata ha ba nka likhoho e le sehlahisoa se sebetsang sa liprotheine, ha ba belaele hore likarolo tse ling tsa eona li kotsi haholo mafu a pelo le ho eketsa methati ea LDL. Ba bang ba reka lebese lebenkeleng, ba sa ele hloko lijo tsa lona tse mafura, 'me ntho e' ngoe le e 'ngoe e fetang 3% e mpefatsa boemo ba methapo ea mali le bophelo bo botle. Ka hona, lenane lena le loketse ho shebeloa haufi.

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Lenane le letšo

Ho na le lenane le leng hape le bohlokoa ho ba nang le lefu la hypercholesterolemia, CVD, lefu la tsoekere le boima ba 'mele.

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Se kenyelelitsoeng: lihlahisoa tseo ho tsona ho se nang gram ea cholesterol, empa, leha ho le joalo, ba eketsa haholo boemo ba eona maling, ba sebetsa ka lintlha tse ling.

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Molao oa ts'ebeliso ea bona ke o le mong feela: ho khetholla ho ja ho hang. Ho li fetola ntle le letho ha ho hlokahale, kaha molemo o tsoang ho tsona o nyane.

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Sebopeho sa bona: ha ba na cholesterol, hangata ke lik'habohaedreite tse bonolo, tse nang le index e phahameng ea glycemic.

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Kameho 'meleng:

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• senya metabolism ea mafura, lipolysis, metabolism e akaretsang,
• eketsa maemo a LDL ka lebaka la hore a baka ho phahama ho hoholo ha tsoekere maling.
• kenya letsoho hore ho be le lipalo ka har'a likepe,
• tsosa phaello ea boima ba 'mele
• eketsa kotsi ea lefu la tsoekere.

Li hloka ho qojoa eseng feela ke batho ba nang le kotsi ea ho ba le lefu la atherosclerosis, empa le bohle ba ananelang bophelo ba bona bo botle. Li boetse li loantsoe ka tsela e fapaneng tsoekere le ho theola boima ba 'mele.

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Lenane la "batsho" le jang lijo tse eketsang maemo a LDL:

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• confectionery: mousse, meringue, likuku, marzipan, tranelate, souffle, likuku, likhalase,
• lipompong: liswiti, jeme, jeme, marshmallows, chokolete, jelly, marmalade, se halikiloeng, jeme, litholoana tse halikiloeng, pastille, halva, conferi, lipie, cheesecake, rolls, muffin, donuts, muffins, likuku, likuku tsa gingerbread,
• trans mafura: botoro, oli e halikiloeng ea meroho, margarine, mayonesi, makhapetla a halikiloeng, li-popcorn, lijana tse halikiloeng, lichi,
• kofi, joala (ntle le veine e khubelu), lino tse khabisitsoeng ka khabone.

Haeba o khona ho sebelisa lethathamo lena mme o sebelisa lihlahisoa tse bontšitsoeng ho tsona ka nepo, o ka se tšabe litholoana tsa hau tsa bophelo bo botle le tsa liteko. Ka kalafo e joalo ea ho ja, haeba e kopantsoe le kalafo ea lithethefatsi ea hyperglycemia, liteko li tla ba tse tloaelehileng (haeba lefu le sa qala).

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Litlhahiso tse arohaneng

Batho ba seng ba tšoeroe ke lefu la atherosmithosis, khatello ea mali, lefu la tsoekere, 'mele o feteletseng le CVD ba lokela ho hatisa lethathamo la lijo tse eketsang cholesterol ea mali. Bakeng sa bona, ho etsa menu e nepahetseng e ka ba taba ea bophelo le lefu. Ha u aba ka nepo lethathamo la "tse tala" le "mosehla" lijong le ho lahla lethathamo la "bofubelu" le "ba batšo", o ka ntlafatsa maemo a LDL mme oa ntlafatsa bophelo ba hau haholo.

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Ba latelang melao-motheo ea phepo e nepahetseng kapa ba nang le ts'oaetso ea CVD ba lokela ho latela ka mokhoa o hlakileng ho ja "cholesterol" ea letsatsi le letsatsi. Ho na le litafole tse bonts'a hore na sehlahisoa sena se na le bokae sehlahisoa se itseng - li u lumella hore u se ke oa feta pontšo e khothalletsoang (e hlahisitsoeng ka tlase). Sena se tla sireletsa tsamaiso ea pelo le mathata a mangata le ho fokotsa kotsi ea mafu a amanang le ona.

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Ka thoko, ho loketse ho bua ka lihlahisoa tse eketsang cholesterol ka bongata ba 45%. Li ka kenyelletsoa lethathamong le le leng ka nako e le 'ngoe: "bofubelu" (hobane li na le ntho ena e kotsi ka bongata) le "sootho" (ha li na eona, empa li tlameha ho behelloa ka thoko ho lijo ka mehla).

p, blockquote 65,0,0,0,0 -> Lijo tse potlakileng li lokela ho tlosoa lijong tsa hau ka ho sa feleng

Sena ke lijo tse potlakileng tseo motho e mong le e mong a li jang:

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• lintja tse chesang
• li-hamburger
• chekeche
• sandwich
• nuggets
• shawarma, jj.

Li na le mafura a mangata, a lematsang likepe le bophelo ka kakaretso. Li tšoaetsanoa hoo e ka bang maloetse 'ohle.

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Potso hang-hang e hlaha ka Sushi e tloaelehileng. Ho bona boemo bo fapane. Tsena, tse kenyelletsang litlhapi tsa salmon, tuna le eel li na le molemo o ikhethang hobane li na le mafura a omega. Ka nako e ts'oanang, sekaseka ka botlalo lintlha tse ling hape tse sebelisitsoeng ho li lokisa. Li-sauces tse ngata, omelet ea Majapane, caviar, chisi e bonolo e ka eketsa LDL maling. Ntle le moo, haeba tlhapi e ncha - e na le thuso, haeba e tsuba - ho molemo hore u se ke oa odara meqomo e joalo.

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E Sireletsehileng: Philadelphia, California, Unagi, Maguro (ka mofuta oa bona oa khale).

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Tempura e lokela ho qojoa, kaha ha ho tsejoe hantle hore na li apehoa joang - ho sebelisa mafura a trans kapa che.

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Ka hona, likopano tsa sushi tsa kopano, li-roll, gunkans le lijana tse ling tsa lihlapi tsa lijo tsa naha ea bochabela li ka hlahisoa ke "lenane" la lihlahisoa. Ts'ebeliso ea bona e lokela ho fokotsoa mme ba ithute sebopeho ka hloko.

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Ho latela mokhoa o tloaelehileng oa ho ja k'holeseterole, o ka sebelisa lintlha tse fumanehang litafoleng.

Lethathamo la k'holeseterole kahara nama le nama

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Lethathamo la Lehe la Cholesterol

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Lethathamo la cholesterol ka lihlapi le lijo tsa leoatleng

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Tafole ea lebese la Cholesterol

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Lethathamo la cholesterol ka mafura le oli

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Re khothaletsa hape hore u ithute lihlahisoa tse fokotsa cholesterol e mpe le ho hloekisa methapo ea hau ea mali. Mabapi le sena sengoloeng se arohaneng.

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