Cholesterol-e theola le ho hlatsoa methapo ea mali: ke lijo life tse ka u thusang ho fola ntle le moriana?

Cholesterol 'meleng e na le tšebetso e habeli. Ka bofokoli ba eona, khatello ea maikutlo e bonoa, boits'ireletso bo fokotseha, 'me maikutlo a bohloko a eketseha. Ho fetella ho boetse ho baka ho theoha ha metabolism esita le botenya. Ho fokotsa kotsi ea litlamorao tse joalo, ho kgothaletswa ho sebelisa lihlahisoa tse theolelang cholesterol le ho hloekisa methapo ea mali. Na ua tseba hore na ke lijo life tse nang le thepa ee? Litaelo tse ka tlase li tla thusa ho fapanyetsana lijo tsa hau ka lijo tse tšoanang.

U ka fokotsa cholesterol ea mali joang le joang?

Mohloli o hlahang ke moemeli oa sehlopha sa lipid. Ho tsoa ho lijo, re fumana 1/5 feela ea tloaelo ea eona, tse ling kaofela li entsoe ke sebete. Ntle le moo, e arotsoe ka lipotreids tse phahameng le tse tlase. Ntho ea pele ke cholesterol e ntle, ea bobeli e mpe ka lebaka la ponahalo ea likhahla tsa mali maboteng a methapo ea mali. Sebelisa malebela a 'maloa a bonolo ho theola cholesterol ea hau ea mali.

1. Fokotsa mafura a mafura lijong tsa hau.
2. Fokotsa tšebeliso ea lehe.
3. Laola boima ba 'mele.
4. Latela mokhoa oa bophelo bo mafolofolo.
5. Tlosa mekhoa e mebe.
6. Qoba ho itšunya-tšunya ka meqathatso.

Ho sebelisa lijo tse fokotsang k'holeseterole e phahameng

Cholesterol e theolang lijo

Ntoa ea khahlano le cholesterol e joang?

Khothaletso ea Ts'ebeliso ea Phokotso ea Khohlo

E na le Pectin

Likotoana tse peli letsatsi le letsatsi bakeng sa khoeli e le 'ngoe

E ruile ka carotenoid pigment lycopene, 25 mg ea eona e fokotsa cholesterol ka 10%

2 tbsp. e nchafalitsoeng ka lero letsatsi le leng le le leng hoo e ka bang khoeli

Ho kenyelletsa "statin" ea tlhaho, e thibelang motsoako oa ntho ena ke sebete

Sebelisa 1-2 tbsp. l makhetlo a mararo ka letsatsi, khalase ea konofolo e halikiloeng le halofo ea apole

E na le Vitamin E, Fiber le Antioxidants e sirelletsang Lisebelisoa ho Atherossteosis

Kenyelletsa le bonyane 60 g ea linate tsena lijong tsa hau.

Lierekisi kapa linaoa

E tšoauoa ka mefuta e phahameng ea fiber e kopaneng

Sebelisa 300 g letsatsi le letsatsi bakeng sa khoeli

E ntlafalitsoe ka folic acid

Kenyelletsa lisalateng bonyane letsatsi le leng le le leng

Litlhapi tse mafura - salmon, tuna, trout, mackerel, sardine

Ho kenyelletsa Omega-3 Acids

Kenyelletsa le bonyane litlhapi tse peli tsa lihlapi letsatsi le letsatsi bakeng sa khoeli

Lihlahisoa tse hloekisang methapo ea mali

Lihlahisoa li hloekisa sebete le methapo ea mali

Litlhahiso tsa tšebeliso

Polyphenols, beta-carotene, iodine, tšepe, potasiamo le magnesium li fokotsa bongata ba mafura 'meleng

Kenya litholoana tse ka bang 100 g lijong.

Citric acid e ntlafatsa metabolism ea matla

Sebelisa 100-150 g letsatsi le letsatsi ka nako e ka etsang khoeli

L-sitrulin e khothalletsa tlhahiso ea nitric acid, e hlapollang methapo ea mali

Ntlafatsa lijo tsa hau ka monokotšoai ona, empa ho molemo nakong ea tsona, i.e. ka Phupu-Phato

Vithamine C le li-antioxidants li etsa hore khatello ea mali e tloaelehe

Sebelisa letsatsi le letsatsi bakeng sa 2 tbsp. lero le nchafalitsoeng le nchafalitsoeng

Catechins ka sebopeho e khona ho fokotsa ho monya ha ntho ena

Sebelisa tee e putsoa ka botala

Chokolete e lefifi e nang le cocoa e ka bang 75%

Li-phenols li loants'a mali methapong ea methapo

Ja 20 g letsatsi le letsatsi

Lijo tsa fiber li fokotsa maemo a insulin, botenya bo a thibeloa

Sebelisa ka mokhoa o hlophisehileng bonyane khoeli

Lihlahisoa tsa Kholiso ea Cholesterol

Tloaelo ea letsatsi le letsatsi ke 300 mg. Ho ka etsahala feela ho thibela keketseho ka ho ja lijo tse nang le k'holeseterole e tlase le ho hloekisa mabota a methapo ea mali, le ho fokotsa lijo tse nang le litaba tse phahameng. Palo ea sehlahisoa sa lipoid se khethoa habonolo ho tloha tafoleng.E u lumella ho etsa lethathamo la lihlahisoa tsa phepo e le hore ho be bonolo ho tlosa cholesterol marakong a methapo le methapo ea methapo.

Hobaneng ha cholesterol e eketseha ho basali?

Cholesterol e phahamisitsoeng ho basali ke bothata bo tloaelehileng. Se ke oa itšetleha ka ngaka - batla tlhahlobo e eketsehileng haeba u hlokomela lipalo tse tšoenyang. Tafole e ikhethang e tla u thusa ho fumana hore na ke matšoao afe a tloaelehileng.

Cholesterol e kotsi ke eng?

Har'a lingaka, ho na le mefuta e 'meli ea kotsi ho' mele o tsoang ho cholesterol e phahameng:

1. Ho latela ea pele, atherosclerosis e etsa hore cholesterol e boloke lijana ho tsoa Tšenyo. Hlokomela likhatello tse lematsang methapo ea mali. Libakeng moo sekepe se senyehileng, k'holeseterole e beoa, e lebisang ho koaholng.
2. Ho latela mofuta oa bobeli, ha k'holeseterole e phahameng e lebisa ho atherosulinosis, u ke ke ua ja lijo tse mafura, tse lematsang methapo ea mali mme li lebisa ho atherosclerosis.

Litlamorao tsa atherosclerosis: lefu la pelo, ho mpefala ha letlalo, mahlo, meno, ts'ebetso ea thobalano, tsamaiso ea methapo.

"Cholesterol e mpe" ke lipoprotein e tlase. Ho tloha k'holeseterole e mpe, lisele tsa 'mele li haha ​​lisele tsa tsona. K'holeseterole ena e hlahisoa ke sebete, empa karolo e nkiloe lijong. 'Me e nkuoa e le mpe feela hobane e sa sireletsoe ke khetla e matla ea protheine. Ha ba le tseleng, ho tloha ka sebete ho ea liseleng, e "roba" habonolo marakong a methapo ea mali, e lutseng ho eona e le lipalo.

K'holeseterole e "ntle" ke lipoprotein tse phahameng. E sirelitsoe ke khetla e matla ea protheine, ka hona ha e lule marako, ebile e "hloekisa" mabota a methapo ea mali. K'holeseterole e ntle ke likheo tsa bobe. Lisele tsa hae li ile tsa khutlisetsoa sebeteng. "Litšila" tsena li tlameha ho "beoa" hantle, ka hona, li ngata haholo.

Tekanyo ea k'holeseterole e mpe le e ntle (boemo bo phahameng ka ho lekana ba bobe le botle) ​​e bonts'a hore:

1. Lisele li amohela thepa e lekaneng ea mohaho ebe li tlosa masalla ka botlalo.
2. Ha ho na cholesterol e ngata e mpe e ka bonoang.

Ka mokhoa o loketseng, ha o arola palo ea cholesterol e mpe ka ho loketseng, o lokela ho tlase ho 3.5. Palo e amohelehang ea maemo bakeng sa cholesterol e felletseng ke 3 - 5 mmol ka litha. Empa mohopolo o ka sehloohong o lokela ho lefuoa ka tekanyo e nepahetseng ea mefuta ena e 'meli.

Lihlahisoa tsa Taolo ea Mali tsa Cholesterol

Lijo tse fokotsang cholesterol e mpe hangata le tsona li phahamisa cholesterol e ntle. Le lingaka ha li potlakele ho fana ka litokisetso tsa polasetiki ka har'a likepe, hobane, ntle le tlhoekiso, li fana ka litlamorao tse mpe. U ka leka ho fihlela sena.

Lethathamo la lihlahisoa tse theolelang k'holeseterole le lihloekisi tsa mali.

U hloka ho ja lihlapi, meroho le litholoana tse ngata tse fapaneng, linate, lino tse tsoekere le litlama. Ho ja ka tsela e tjena ha hoa lokela ka linako tse ling eseng ka nako ea kalafo, empa kamehla. Ka nako e ts'oanang, phetoho ea mokhoa oa bophelo oa tlameha - hona ke ho qoba khatello ea maikutlo, ho khaotsa ho tsuba le lipapali. Mekhoa eohle ea kalafo ea mofuta o itseng oa sehlahisoa e lokela ho tšohloa le ngaka ea hau.

Phytosterols

Haeba 'meleng oa motho lisele li na le cholesterol, joale lijalong - ho tsoa ho li-phytosterols. Tlas'a tšusumetso ea phytosterols, cholesterol e mpe ha e kenngoe habonolo ke lisele tsa mala. Karolo ena ea li-sterols tsa limela e sebelisetsoa ho theola cholesterol e mpe ea mali.

Tlhokahalo ea ho ja:

• Litholoana tse ngata le meroho, haholo poone, spinach,
• li-mushroom
• linaoa
• litholoana tsa lamunu
• Tomoso
• lifeiga
• germ ea koro le koro
• khábeche.

Bakeng sa kananelo e felletseng ea li-sterols ke 'mele, oli ea meroho e lokela ho jeoa: mohloaare, soneblomo, sea buckthorn, linate, soya. Ka ho theola cholesterol e mpe, phytosterols e thibela atherosulinosis le mafu a amanang le eona a tsamaiso ea methapo ea pelo.

Ba matlafatsa sesole sa 'mele, tsamaiso ea methapo. Ka lebaka la pholiso ea setho sohle, kotsi ea mofets'e e fokotsehile. Takatso ea letsatsi le letsatsi ea 300-450 mg ea ntho ena e tla felisa mathata a ho ikatisa. E le karolo ea lijo tsa semela, phytosterols e ke ke ea tsoa kotsi, ka hona ha ho na overdose. Ha e le tlatsetso ea lijo, litabatabelo tsa bona li tlameha ho hlahlojoa ka hloko.

Lintho tsa polyphenolic

Lihlahisoa tse fokotsang k'holeseterole le methapo ea mali e hloekisang li tlameha ho kenyelletsa li-antioxidants. Li-polyphenols ke mofuta oa antioxidant. Lithapo tse rarahaneng tsa 'mele oa motho li na le matla a mangata, li fa motho matla a bophelo. Empa oxidation ka boeona e boetse e "tepella", lefu la butle-butle.

Ka lebaka la li-antioxidants, litla-morao tsena tsa oxidation ha li na kotsi. Ho sireletsa cholesterol e tlaase e tsoang ho oxidation, polyphenols ha e lumelle ho ntlafatsoa ha atherosclerosis.

Li-polyphenols ke:

• Bongata ba bona ba li-Persimmons. Ho 100 g ea litholoana - 1 g ea polyphenols (ona ke sekhahla sa letsatsi le letsatsi).
• Ka tee e tala le e ntšo.
• Ka monokotsoai: ka morara (boholo ba mefuta eohle ea Pinot Noir), li-currants, li-blueberries, li-blackberry, li-cherries le litholoana tse ling tse khubelu.
• Ka veine e khubelu (likhalase tse 1 - 2).
• Ka chokolete e lefifi le phofo ea cocoa.
• Ho meroho: ka li-capers, eiee e khubelu, pepere e chesang e mosehla, broccoli, li-eggplant.

Meroho e ka jeoa e tala le ho phehoa, hobane polyphenols e bolokiloe ho eona. Empa u se ke oa kopanya meroho e nang le polyphenol e ngata le lihlahisoa tsa protheine (mahe, lebese). Ka sebopeho sena, ho thata ho silila 'mele.

Li-acid tse sa tsoakoang

Motho o sebelisa mafura a tletse ka nama, lebese, lihlahisoa tsa lebese le mahe. Ka mocheso oa 'mele oa motho, mafura a tletse moea. Mafura a sa lomosoang a kena 'meleng ka oli ea meroho le tlhapi. Kamehla li boloka mokelikeli o tsoanang. Mafura a khabisitsoeng a phahamisa cholesterol e mpe le ho fokotsa cholesterol e ntle. Li-unsaturated li fapane.

Mafura a sa kopaneng a tla ka mefuta e 'meli:

1. Monounsaturated - ba na le peanut, rosa, oli ea mohloaare.
2. Polyunsaturated - li fumanoa ka poone, oli ea soya. Omega-3, omega-6, omega-9 e na le thuso bakeng sa thibelo le kalafo ea atherosulinosis le mafu a amanang le eona a pelo le methapo ea mali. Li sebelisoa ka mofuta oa tsona oa tlhaho kapa e le karolo ea meriana.

Foods Lobby in Omega-3s:

• Litlhapi tsa leoatle tse mafura (mackerel, salmon, herring, chum salmon, sardine) e phehiloeng ka tsela efe kapa efe (ntle le ho halika).
• Oli ea flaxseed, eo, ha e futhumatsoa, ​​e lahleheloa ke limatlafatsi tse ngata, ka hona, li natefeloa ka salate.
• Pumpkin oli ea peo e nang le livithamini (B, C) le carotene.
• Cod sebete sa oli. E na le 30% omega-3s.

Li-omega-6 tse ngata ka poone, peanut, sesame le oli ea safflower. Li-Omega-9 li na le oli ea mohloaare, almond, rapeseed le oli ea avocado.

Tloaelo e tloaelehileng ea letsatsi le letsatsi ea li-omega acid ke 1.6 g.

Mafura a Trans a kotsi ho batho, leha a tsoa semelong. Oli ea limela e sebetsang e tlatsitsoe ka hydrogen tlasa khatello. Sena se eketsa bophelo ba sefuba sa oli mme se e nolofatse.

Empa kalafo e joalo e etsa hore e be kotsi, e hlohlelletsang cholesterol plaque. Mafura a Trans a sebelisetsoa ho halika li-chips, li-fries tsa french, lihlahisoa leha e le life tsa mabenkele tse halikiloeng, confectionery.

Resveratrol

Resveratrol ke mofuta oa polyphenol (antioxidant). E fumaneha ka morara o mofubelu (boholo ba tsona - ho peo le peel). Ka morara o mosoeu, ntho ena e nyane haholo.

Karolo e nyane ea resveratrol e ho:

• linale tsa phaene
• linaoa tsa cocoa
• peanate
• plums
• tse tala
• liapole
• tamati
• lingonberry
• cranberries
• li-blueberries
• pistachios.

Bakeng sa tlhahiso ea meriana e fumanoa semeleng sa Japane Reinutria. K'homphieutheng e le 'ngoe ea moriana, hangata ho na le makhetlo a leshome ho feta khalase ea veine.Mahlale a morao-rao a etsa hore ho khonehe ho khetholla resveratrol ka sebopeho sa eona se hloekileng sa tlhaho, ka hona ha e kotsi. E thibela oxidation ea lisele tsa 'mele, ea e folisa.

Ke ea bohlokoa bakeng sa:

• Baahi ba libaka tse nang le mahlaseli a eketsehang a radiation le tikoloho e mpe ea tikoloho,
• mang le mang ea nang le khatello ea maikutlo le bokuli boo a bo bakang
• thibelo ea mofetše le kalafo,
• ntlafatsa phallo ea mali,
• ntoa khahlanong le varicose methapong,
• pholiso ea methapo
• mang le mang ea nang le bothata ba kulisoa ke mafu a amanang le ona,
• kalafo ea lefu la tsoekere
• pholiso ea letlalo (resveratrol e na le phello e ntle ho syntla ea collagen),
• thibelo ea lefu la masapo,
• tharollo ea mathata a potency,
• Basali nakong ea ho khaotsa ho ilela khoeli,
• Thibelo le kalafo ea tšoaetso e matla ea vaerase ea phefumoloho,
• ho ntlafatsa litlamorao tsa lithethefatsi bakeng sa ts'oaetso ea HIV,
• Lefu la Alzheimer's
• ho matlafatsa mmele
• ntoa khahlanong le boima bo feteletseng (e thibela kholo ea lisele tse mafura).

Karolo e lekaneng ea letsatsi le letsatsi ea resveratrol e lokela ho baloa ka tsela e latelang: 1,82 mg ea resveratrol e atolositsoeng ke boima ba motho. Ho thibela maloetse ana kaofela, lingaka li khothaletsa ho nka mokhoa oa ho khutlisa letsatsi ka leng, ho qala ka lilemo tse 30.

Nama ea limela

Lihlahisoa tse fokotsang k'holeseterole le lijana tse hloekisang, boholo ba tsona ke tsa tlhaho. Lisele tsa semela - sena ke fiber.

Hoa etsahala:

Motsoako o qhibilihang o monya metsi, o fetoha oa jelly e nyorisang tlala.

Fiber e sa keneleng letho ea ruruha ha e kena ka mpeng. E hloekisa chefo le k'holeseterole ho tsoa mala le mpa. Mofuta oa limela tsa mefuta ena ka bobeli e fumaneha ka har'a lijo-thollo le linaoa, ho meroho, litholoana, li-mushroom, linate, lipeo.

Boholo ba thepa eohle e sa koaheleng e fumanehang ka bongata ka hona e loketse ho jella raese e sootho, lijo-thollo (koro, habore), lihlahisoa tse tsoang phofo ea pepere, korong, peo ea folaxe. Bakeng sa lijo-thollo, ho bohlokoa ho totobatsa li-buckwheat: e na le fiber e sa keneleng habeli ho feta ho tse ling tsohle.

Har'a litholoana, baetapele ba litaba tsa mefuta ena ka bobeli ea fiber ke li-avocados, grapefruit, lamunu, pere, liapole. Har'a meroho, boleng bo phahameng ba khale, broccoli, spinach. Li-legum tse nang le moea o mongata haholo ke lensisi, linaoa tse ntšo le linaoa. Bohobe bo tloaelehileng bo molemo ho nkela bohobe. Li na le fiber makhetlo a 10 ho feta mefuta e meng kaofela ea bohobe.

Fiber fiber e na le thuso ka hore:

• E theha mesebetsi e 'meli e ka sehloohong ea sebete: motsoako oa k'holeseterole ka har'a meeli e tloaelehileng le tlhahiso ea eona hammoho le bile.
• E susumetsa ts'ebetso ea mafura a 'mele' meleng, e lebisang ho fokotsa boima ba 'mele.
• E thibela nts'etsopele ea lefu la tsoekere.
• E ntlafatsa ts'ebetso ea mala: lisele tsa mala li lula li nchafatsoa.
• E hloekisa 'mele oa lintho tse nang le chefo.

Feri e ka etsa mesebetsi ena ka mokhoa o loketseng maemong a ho ruruha. Ho bohlokoa ho noa metsi a mangata. Ho bohlokoa ho hopola: haeba metheo ea phepo e sa koahelehe - sena se ka ba le phello e mpe masapong le hemoglobin e tlase. Ha fiber e sa koaheleng haholo e senya ho kenella ha calcium le tšepe. Tloaelo ea fiber ka letsatsi ke 30 - 50 g.

Motsoako oa lero la lero la tsoekere ho theola cholesterol e ngata

Lijana li na le li-contraindication, ka hona ho thibetsoe ho qala tsela ea ho nka lero leha e le lefe ntle le hore u etele ngaka pele.

Lijusi tse ngata, li-contraindication li kenyelletsa lintlha tse 2:

Ho nooa ho lokela ho belisoa lero le lecha (ntle le li-beetroot) ntle le likhakanyo. Li-jusi tse bolila (apole, kharenate, lamunu) li lokela ho taoa feela ka tube, hobane acid e tsoekere e na le kotsi meno. Tsela e tloaelehileng ea kalafo e nang le lero leha e le lefe e nka likhoeli tse 1-3. Li ja halofo ea hora pele lijong.

Ha ho na le li-contraindication, lino tse nang le thuso li ka sebelisoa hangata. E 'ngoe le e' ngoe ea tsona e ka tsoakoa le ba bang. Sena ha sea lokela ho ama bongata ba lero le nooang ka nako. Ho na le lino tse phahameng ka li-antioxidants.

Ka lebaka la bona, cholesterol e mpe ha e tsoelepele ebile ha e lule ka har'a likepe ka mokhoa oa lipopi.

• Lero le tsoang ho liapole tse tala. Ho na le mekotla e 3 e lekaneng. ka letsatsi.
• Kharenate Ha ho na lithibelo ho palo ea ts'ebeliso ea lero lena. Ho bohlokoa ho noa bonyane likhalase tse 'maloa ka letsatsi.
• Orange 1 stack e lekane. ka letsatsi.
• Tomoso. Ho khothalletsoa ho noa seteraeke se le seng. lero ntle le letsoai ka mpeng e se nang letho.

Li-vithamine le liminerale tse ling tse teng ka har'a juices li thusa tšebetso ea sebete 'me ea e tsoella ka bile.

Meroho ena e kenyelletsa:

• Zucchini. Ho molemo ho nka zucchini tse nyane. Li na le phosphorus e ngata le sodium. Taba ea pele, nka thispone e le 'ngoe ka nako. lero, mme qetellong ea thupelo - 300 ml.
• Carrot. E na le carotene e ngata le magnesium. Noa 100 mg makhetlo a mararo ka letsatsi.
• Likomkomere. E na le potasiamo e ngata le sodium. Ho ekeletsoa mahe a linotši. K'k'hale e hlahisa smoothie e monate, e khathollang. Ho etsa sena, e otle ka blender e nang le makhasi a 'maloa a mint a hloekileng, lero la lemone le li-ice cubes. Monko oa likomkomere o contraindicated ho batho ba nang le lefu la liphio.
• Birch. E na le saponin. O lokela ho noa 1 stack. lero ka letsatsi. Ka lebaka la belisoa, kvass e fumanoa ho eona, e seng e se na thuso. Birch sap e ka lematsa batho ba nang le masapo a liphio.
• Hop. Jusi ena e na le vithamine C e ngata, U, calcium, potasiamo le tšepe. - Ja lero la khalase makhetlo a 'maloa ka letsatsi bakeng sa halofo ea khalase.
• Mokopu E na le livithamini tsa lihlopha B, C, E, liminerale (magnesium, tšepe, potasiamo, calcium), carotene. Ho fapana le linoko tse ling, mokopu o boloka pampitšana ea mala ka mpeng. Ena ke e 'ngoe ea likhaba tse' maloa ntle le li-contraindication.
• Beetroot. Sebopeho sa eona se kenyelletsa magnesium le chlorine. Ho tse ka holimo, ona ke lero feela le thibetsoeng ho noa hang-hang. E na le lintho tse bakang ho nyekeloa, ho fokola, 'me ka linako tse ling ho mang. E tlameha ho siuoa lihora tse peli, e le hore lintho tse kotsi li ka nyamela. Se ke oa koala lijana ka lero. Kamora ho futhumala ha leholimo, lero lena le tlameha ho hlapolleloa ka metsi kapa lino tse ling (rantipole, apole, mokopu). Beetroot lero le lokela ho tlosoa ka hloko haholo. Taba ea pele, u lokela ho e nka khaba e le 'ngoe makhetlo a' maloa ka letsatsi. Palo ea lero le tahiloeng ka nako e eketseha butle butle. Tekanyo e phahameng ke 70 ml.

Jusi ea Beetroot e na le li-contraindication tse ikhethileng tseo lipeo tse ling tse ngata li se nang tsona:

1. Majoe a liphio, sebete, nyooko le senya.
2. Mafu a tšoaetso ea mala.
3. Lefu la tsoekere.
4. Gout
5. Rheumatoid Arthritis
6. Khatello ea mali e tlase.

Cholesterol e theolang lijo

Li-polyphenols (li-antioxidants)

Omega 3

Nama ea limela

Lihlahisoa tsa ho itlhatsoa ha Vessel

Potasiamo

Melao-motheo e phahameng ea Cholesterol Lijo

1. Likepe tse theolelang le ho hlatsoa li-cholesterol li ke ke tsa jeoa ka bongata ka nako e le ngoe. Ho fapana le hoo, li ka mpefatsa boemo bo seng botle. Ja halofo ea karolo e tloaelehileng makhetlo a 6 ka letsatsi.
2. U hloka ho noa metsi a mangata, ka likarolo tse nyane letsatsi lohle. Tloaelo e tloaelehileng ke lilitha tse peli.
3. Palo ea letsoai e sireletsehileng ka ho fetisisa letsatsi le letsatsi ke 5 g.
4. Hoa hlokahala ho leka ho ja lijo tse fokolang tsa liphoofolo le meroho e mengata.
5. - Ja lijo tse nang le phoofolo e ntle haholo ho feta tse mafura.
6. Haeba menu e na le nama e halikiloeng, o hloka ho tlosa letlalo ho eona.
7. Lihlahisoa tse felisitsoeng hantle li lokela ho felisoa ka botlalo.
8. U ke ke ua tšepa hore lijana li entsoe lijana. Ba ka sebelisa mafura a boemo bo tlase.
9. Ha u khetha li-pastries lebenkeleng, ho bohlokoa ho hopola hore li na le oli ea palema kapa mafura. Ho hang ha ho na mefuta ea oli.
10. Se ke oa lebala ka khalase ea veine e khubelu ea tlhaho hang ka mor'a matsatsi a 1-2.
11. Ho bohlokoa ho kenyelletsa fiber ho lijong tsa hau tsa letsatsi le letsatsi. Ho molemo ho nkela lihlahisoa tse tloaelehileng tsa phofo lihlahisoa tse tsoang ho phofo ea wallpaper.
12. Hoa hlokahala ho etsa lijo ka mefuta e fapaneng kamoo ho ka khonehang, hobane sehlahisoa se seng le se seng se na le thuso ka tsela ea sona. Limela tse ngata li tlosa cholesterol ebe li e etsa ka tsela e fapaneng.
13. E-ja lijo tse tsamaeang le "anti-khatello ea maikutlo" ja. Khatello ea kelello e senya marako a methapo ea mali mme sena, maemong afe kapa afe, se eketsa cholesterol e mpe.

Lisebelisoa tsa mohlala bakeng sa beke le k'holeseterole e phahameng

Litšebeletso li lokela ho aroloa ka tekanyetso e 'meli. Lipakeng tsa lijo, o ka ja litholoana, tee, tse 'maloa tsa litholoana tse omisitsoeng, linate.

Litlama ho theola k'holeseterole e ngata

Nako ea phekolo ea litlama e nka likhoeli tse 2-3. Haeba ho hlokahala, kamora libeke tse peli u ka pheta.

• Kalina. Bakeng sa phekolo sebelisa li-monokotsoai, makhasi, makala le makhapetla a viburnum. Ts'ebeliso ea viburnum e ntlafatsa boemo ba likepe tse senyehileng, e thusa sebete ho tlosa bile. 1 tbsp etsa karolo efe kapa efe ea semela sena (litholoana, makhapetla, makhasi kapa motsoako oa eona) ka khalase ea metsi a belang. Ho kenngoa ho lokela ho aroloa likarolo tse 3 le ho tahoa letsatsi lohle. O ka sila viburnum ka sengoathoana sa mahe a linotsi kapa tsoekere mme o je ka likarolo tse nyane (1 tsp kapa 1 tbsp) makhetlo a 3-4 ka letsatsi.
• Li-ramatiki. Sebopeho sa eona, e tšoana hantle le viburnum. Li-ramatiki, joalo ka li-viburnum, lijana tse folisang. E jeoa e le ncha, lino tse nooang, tee. Monokotšoai, makhasi, lipalesa le makala a bilikiloeng ka khalase ea metsi a belang, li a tlisetsa monokotšoai. Bakeng sa ho sebeletsa e le 'ngoe, u ka nka 1 tsp kapa 1 tbsp.

• Oats Decoction ea oats e thusa le mafu a sebete, e thusa ho felisa bile. Bakeng sa ho lokisoa ha eona, mafura le metsi li lokela ho nkuoa ka tekanyo ea 1:10. Pheha oats bakeng sa halofo ea hora. Ho sebeletsa moro bakeng sa 1 nako - 1 stack. Palo e lekaneng ke litšebeletso tse 3 ho isa ho tse 4 ka letsatsi.
• Peo ea folaxe Ts'ebeliso ea bona e ts'ehetsa lijana tse maemong a phetseng hantle. Teasine ea thollo le khalase ea metsi li tlisoa boteng ebe lijana li tlosoa hang-hang mollong. U hloka ho nka moro o pholositsoeng letsatsi lohle. Karolo ea letsatsi le letsatsi ea eona ke 300 ml.
• Sefate sa Linden. E na le "saponin" tse fokotsang cholesterol e mpe. Tai ea Linden e hlahisoa joalo ka tloaelo: 20 g ea semela e tšeloa ka khalase ea metsi a belang mme e emetse metsotso e 20 U hloka ho e noe e halikiloe ka mahe a linotsi.
• Calendula Li-Flavonoid ka sebopeho sa tsona ke moemeli oa choleretic e ntle. 20 g ea semela e hloka ho etsa tlhahiso ea 1 e le ngoe. metsi a belang. Tee ena e lokela ho nooa mofuthu pele e ja.
• Motso oa Dandelion Setlama sena se tsebahala ka thepa ea choleretic. Metso e kolobelitsoeng (thispone e le 'ngoe) e lokela ho tšolloa ka metsi a belang (khalase e le 1). Pheha metso ea dandelion ha ea lokela ho ba e fetang motsotso, e tlohele e tsoe lihora tse 'maloa. Ho sebeletsa 1 - halofo ea khalase. Ha ua lokela ho noa lino tse fetang habeli ka letsatsi.

Tinlic ea Garlic bakeng sa ho hloekisa methapo ea mali

Ho bohlokoa ho sebelisa tincture ena ka hloko haholo, ntle le ho feta tekanyetso, ntle le ho atolosa thupelo kamoo u batlang. Ena ke e 'ngoe ea litsela tse molemohali tsa ho hloekisa methapo ea mali, empa e boima bakeng sa sebete. Tincture ena e lumelloa ho noa nako e le 1 ka lilemo tse 3.

Ho lokisa tincture:

1. Nka gruel e botala hantle ho tsoa ho konofolo e peeled (350 g). O lula ka nkhong sebakeng se lefifi ho fihlela lero le hlaha. Ho tla nka 200 g ea gruel feela, empa e le monate haholo.
2. Ka sekotlolo se seng sa litha e le ngoe, kopanya joala ba 96% (200 ml) le boima ba konofolo. Joala bo ke ke ba nkeloa sebaka ke eng kapa eng.
3. Banka e hloka ho koaloa ka thata. Ho molemo ho e koahela ka tanka e 'ngoe ka holimo.
4. Motsoako o tlameha ho kenngoa ka mocheso oa likhato tse 10 - 15 C matsatsi a 10. Ho thibetsoe ho e tsitlella ka sehatsetsing.
5. Mokelikeli o lokela ho khangoa ka lesela la line. Mokelikeli ona o sirellelitsoe matsatsi a mang a 3 ka sekotlolong se tiisitsoeng, se koahetsoeng ka sejana se seng. U hloka ho e noella kaofela ka likhoeli tse tharo.
6. Tincture e nkuoa ka tsela e le 'ngoe feela. U hloka ho eketsa palo e nepahetseng ea marotholi ka 50 ml ea lebese le belisitsoeng le phehiloeng. Noa lebese la konofolo ka metsi. Metsi a lokela ho lula a taoa kamehla ka makhetlo a 150 ml. Phello: o ka fuoa lijo tse joalo tse 3 ka letsatsi pele ho lijo.

Bakeng sa matsatsi a 9 a pele, eketsa lerotholi le le leng ho e 'ngoe le e' ngoe e sebeletsang. Pele ho lijo tsa hoseng ka letsatsi la pele, lerotholi le le leng le tahiloe. Mantsiboea a matsatsi a 9, marotholi a 25 a lokela ho nkuoa. Ka letsatsi la 10, marotholi a lokela ho ea 25 ho e 'ngoe le e' ngoe ea li-servings tse 3. Chelete ena e tlameha ho tsoela pele ho nka lithuto tsohle.

Contraindication:

Nakong ea thupelo ho thibetsoe ho noa tee e matla, kofi, cocoa, ho ja lijana tse nang le linoko le linoko, kapa ho noa joala.

Lihlahisoa tse ngata li monate haholo. Phetoho ea ho ja lijo tse joalo ha ea lokela ho ba bohloko haeba u ela hloko boleng le phapang ea bona. Kamora ho hlatsoa 'mele le ho fihlela boemo ba cholesterol bo lakatsehang, o lokela ho tsoela pele ho hlokomela boemo ba likepe. Lintho tse monate le tse nang le chefo li tla fokotsa lebelo la vascular le lefu la moputso.

Tlhahisoleseling ka kakaretso

Taba ea pele, ho na le k'holeseterole e “mpe” le e “ntle”. Likotsi li na le lipoprotein tse tlaase (LDL). Lintho tsena li theha li-plaque ka har'a lijana, tse ka bakang lefu la pelo. High Density Lipoproteins (HDL) ke k'holeseterole e nang le molemo 'me e sebelisetsoa ho hloekisa methapo ea mali. E fetisetsa se "sebe" hampe ho sebete, moo se sebetsoang hantle ka mokhoa o phethahetseng. Ka lebaka leo, boemo ba "bobe" ba lintho bo fokotsehile. Ho latela litsebi, lintho tsena tse peli, ha e le hantle ke lira tsa e mong, theko ea khanyetso ea bona ke bophelo ba motho.

Ho feta moo, cholesterol le tsoekere ea mali le tsona li amana ka kotloloho. Ka lijo tse nang le lik'habohaedreite tse ngata tse hlahisoang ke tšebeliso ea tsoekere, metabolism ea lipid e sitisoa. Mme ka lebaka leo, li-plaque li hlaha likepeng. Cholesterol lijong tsa sehlopha se bonolo sa lik'habohaedreite li eketsa likotsi tsa maloetse a fapaneng.

Liphello tsa lefu lena

Joalokaha re hlokometse ka holimo, k'holeseterole e mpe e ntse e fumaneha lijong mme e khona ho theha li-cholesterol plaque marakong a li-capillaries. Ponahalo ea bona e ka ama boemo ba litho tsa 'mele hampe, ba eketsa monyetla oa ho koaloa ke mali. Ka mantsoe a bonolo, k'holeseterole e libakeng tseo ho nang le ntho ena e ngata lijaneng, ho koaloa ha tsona le ponahalo ea seaparo sa mali li etsahala.

Ho arohana le mali ho lebisa litlamorao tse latelang:

• myocardial infarction
• stroke
• lefu la tšohanyetso.

Empa, ho ntse ho le joalo, batho ba lilemo tse ka holimo ho 40 ba nonneng ho feta tekano ba hloka ho lekola cholesterol ka hloko, le ho thibela lefu la pelo le khatello ea mali.

Mokhoa oa ho theola sekhahla sa litheko

Na cholesterol e kotsi ho batho? Mona, lingaka, ntle le ho tsilatsila, li ile tsa theha axiom hore linaheng tseo moo ho fumanoeng boemo bo phahameng ba mali maling a batho, maloetse a pelo le methapo a tlalehiloe har'a sechaba.

Haeba boemo bo futhumetse, setsebi se tla u fa meriana e khethehileng e nang le li-statins. Lintho tsena li fokotsa likateng tsa "cholesterol" e mpe maling maling le ho thibela kotsi ea ho otloa ke lefu la pelo le ho otloa ke pelo. Empa ho na le "e nyane" empa "eo u lokelang ho e hopola kamehla. Lithethefatsi tse nang le li-statins li na le phello e matla 'meleng' me ha li thusoe kamehla.

Moriana oa setso khahlano le "cholesterol" e mpe

Ha e le hantle, bakeng sa phetoho e ntle ho k'holeseterole, infusions, li-decoctions, litlama le oli ea pholiso li sebelisoa. Leha ho le joalo, litlhare tsa homeopathic li ka baka allergies, kahoo li sebelise ka hloko.

Har'a litlhare tse tsebahalang haholo, lihlahisoa tse latelang tsa semela khahlanong le cholesterol lia khetholloa - motso oa licorice, linden, hawthorn, peo ea folaxe, dandelion.

Motso oa licorice

Peō ea limmoulo tsena hangata e sebelisoa le ho atleha lithutong tsa meriana ho theola cholesterol. Motso oa semela o na le lintho tse ngata tse thusang tse folisang 'mele.

Decoction e lokiselitsoe ho tsoa motso oa eona: likhaba tse peli tsa motso o omileng le oa semela li tšeloa ka likhalase tse peli tsa metsi a phehiloeng. Motsoako o phehiloe ka mocheso o tlase, o hlohlelletsang metsotso e leshome. Kamora hore moro o phehiloeng, e tlameha ho hloekisoa le ho ts'oaroa. Motsoako o nooa libeke tse 3 makhetlo a mane ka letsatsi kamora lijo.

Ka nako e telele, hawthorn, hammoho le motso oa licorice, e ntse e le tharollo e molemohali Khahlano le cholesterol. Ke sehlahisoa sa tlhaho se theolelang k'holeseterole e mpe ea mali. Ho kenella ka mokhoa o ikhethileng ho tloha inflorescence ea morung, e sebelisoang kahare.

Joang ho pheha decoction? Tsohle li bonolo haholo. Lipalesa li tšeloa ka metsi a belang ebe li tšeloa metsotso e 20. Mokhoa oa ho sebelisa infusion: 1 tbsp. l bonyane makhetlo a 4 ka letsatsi pele ho lijo.

Peo ea folaxe

Pheko ena ea mohlolo khahlano le cholesterol plaque e ka fumaneha ho meriana leha e le efe e toropong. E kenyelletsoa lijong ka mokhoa o kopantsoeng kapa o felletseng. E hloekisa methapo ea mali, e matlafatsa tsamaiso ea pelo, e hloekisa mala le ho thusa cholesterol e tlase. Ntle le moo, peo ea folaxe e fokotsa cholesterol ea mali.

Lintho life tsa tlhaho li theola cholesterol e ngata

Ke batla ho u hopotsa hore bakeng sa kalafo e sebetsang ea lefu lena, o hloka ho tseba letšoao la hau. Ho etsa sena, ho etsoa tlhahlobo e khethehileng ea bongaka - tlhahlobo ea mali e nang le biochemical, eo ka eona ho tsejoang hore na cholesterol e kae 'meleng oa mokuli.

Haeba boemo ba letšoao bo sa felle ka mokhoa o tloaelehileng, o ka etsa "meriana ea lapeng", empa ho molemo ho etsa sena hammoho le kalafo e boletsoeng. Ntle le moo, lihlahisoa tseo ntle le k'holeseterole e kotsi, eo re tla u joetsa eona, ke keketso e ntle ho kalafo e akaretsang.

Lihlopheng tse ka sehloohong tsa lihlahisoa tsa ho theola sesupo le ka sekhahla se nang le k'holeseterole ke meroho, linaoa le lijo-thollo. Ka thuso ea bona, 'mele o ka hloekisoa' me k'holeseterole e "kotsi" e ka bululeloa. Sephetho sena se ka etsahala ka lebaka la likarolo tse khethehileng tsa semela tse etsang lihlahisoa tsena.

Lintho tsena li kenyelletsa li-phytosterols, resveratrol, polyphenols, fiber fiber le limela tse sa koaeloang ke mafura.

Li-acid tse kotsi tse sa hlahisoang

Li-acid tse joalo ha li hlahisoe ke 'mele, kahoo li ka fumanoa feela lijong.

Lijo tse nang le cholesterol e ngata e mpe eo u ka e jang:

• mefuta e fapaneng ea litlhapi
• peo ea mokopu
• thollo ea lebese
• celery
• oli e tlotsitsoeng
• morara.

Tee e tala

Ho netefalitsoe ka saense hore seno sena se khona ho sireletsa khahlanong le keketseho ea letšoao la cholesterol e "mpe". Ho bohlokoa ho hlokomela hore re bua ka tee ea 'nete ea Chaena e tala. Mefuta e latelang e sebelisoa hangata khahlano le cholesterol: Xihu-Longjing, Sencha, Oolong, Ganpauder, Huangshan Maofeng.

Bakeng sa ho utloa phello ea ho noa seno, ho hlokahala hore o noe lino tse fetang tse 3 tsa tee e tala ka letsatsi halofo ea hora ka mor'a ho ja. Lingaka li re senoelo se seng le se seng se nooang se na le phello e molemo k'holeseteroleng ea mali, e e fokotsa ka 0,015 mmol / L.

Alligator Pear, kapa avocado, ke tholoana ea sefate se lulang se le setala se holang libakeng tse chesang tse mongobo. Litholoana tse ikhethang - lebenkele la lintho tsa bohlokoa tsa mohlala. Mohlala, li-avocados li na le phytosterol le beta-sitosterol e ngata. Avocado e na le ntho e khethehileng - oleic acid. E fokotsa khatello ea "cholesterol" e mpe ebe e phahamisa ponahalo ea "botle."

O ka ja halofo ea litholoana ka letsatsi kapa likhaba tse 7 tsa makhasi a tsona hore o theole cholesterol butle ka 8% le ho phahamisa boemo ba "botle" ka 15%.

Oli ea mohloaare

Ho pakoa ka saense hore sehlahisoa sena se theola cholesterol ea mali. “Pantry ea livithamini” ke lebitso la oli ea mohloaare. Kahoo, khabeng e le 'ngoe ea oli ea mohloaare ho na le mafura acid, vithamine E le lintho tse ling tse molemo.

Ha o nka 2 tbsp. l oli ka letsatsi bakeng sa libeke tse peli, cholesterol ea mali e tla fokotseha haholo.

Herb ka lapeng la ginger, turmeric e lula e le lisebelisoa tse tummeng ka ho fetisisa tsa meriana India.

Turmeric e sebelisetsoa ho etsa seno se khethehileng - "lebese la khauta", le hloekisang, ho hlasimolla sesole sa 'mele le ho tlosa metsoako e "kotsi" ea "organic". 2 tbsp. lPhofo e tšeloa ka halofo ea khalase ea metsi ebe e futhumatsoa ka lebaka la mocheso o tlase metsotso e 10. Ebe pasta e phehiloeng e tsoakane le lebese. 'Me u noe letsatsi le letsatsi bakeng sa libeke tse 4-6.

Tafole ea Phokotso ea Cholesterol

Tafole e na le lethathamo la tlatsetso la lihlahisoa tse khothalletsoang ho sebelisoa ka cholesterol e phahameng ho banna le basali.

Kahoo, boemo ba cholesterol maling bo ka bolokoa ka bolokolohi ka tekanyo e nepahetseng bo sebelisa lijo tse tloaelehileng. Ka ho latela lijo tse khethehileng le ho sebelisa meriana e laetsoeng ke ngaka ea hau, u ka qoba litlamorao tse mpe bakeng sa tsamaiso ea pelo le pelo. Ntho ea bohlokoa ha se ho e fetelletsa le ho ikutloa ka mokhoa ohle!

Ho fetola mokhoa oa hau oa ho ja le mokhoa oa hau oa bophelo - ntlha ke efe?

Methapo ea methapo le methapo e etsang tsamaiso ea methapo ea kutlo, ka sebopeho sa bona se phetseng hantle, e khetholloa ke boreleli ba mabota. Ha nako e ntse e tsamaea, marako a venous a fetoha 'me a ba le bokhoni ba ho bokella li-depositi tse nang le matšoao a atherosselotic. Motheo oa li-amana tse joalo ke cholesterol, e kopantsoeng le calcium le tishu ea fibrous.

Ha palo ea lipolao e le kholo, ha e nyenyefala le ho feta, ho ka ba bonolo haholo hore phallo ea mali e tloaelehileng. Matšoao a mafu a pelo le methapo a khethoa ke ho tsebahala ha li-plaque le boemo ba vasoconstriction.

Mefuta ea Cholesterol

Likhomphutha tsa 'mele tse bitsoang cholesterol li teng ka mefuta e' meli - lipoprotein tse phahameng tsa boima ba limolek'hule tse hlahisoang ka har'a sebete le ho thibela thibelo ea atherosulinosis, le lipoprotein tse fokolang, metsoako ea atherogenic e tlatsetsang ho ntlafatseng methapo ea methapo.

Lijo ke mohloli o ka sehloohong oa k'holeseterole 'meleng,' me barekisi ba thepa ba mafolofolo ka ho fetisisa ke lijo tse u li ratang haholo.

Ho pakoa hore mokhoa oa mantlha oa ho eketsa litekanyo tsa cholesterol maling ke mokhoa oa bophelo ba ho lula fatše, ts'ebeliso e mpe ea lijo tse se nang phepo le litloaelo tse mpe.

Ho qoba litlamorao tsa lintho tse ka behang motho kotsing

Ho theha maemo a matle a ho folisa mmele, o hloka ho tseba hore na ke lijo life tse fokotsang cholesterol kapele maling, ebe o li nkela lijo tse se nang phepo lijong. Pele ho tsohle, lingaka li khothaletsa ho ela hloko boemo ba khalori ea lijo tse sebelisitsoeng le bongata ba mafura a liphoofolo.

Khalemelo ea metabolism ea lipid e tsamaisoa ke mokhoa o hlophisehileng oa bophelo, ho lahla mekhoa e mebe le phepo e nepahetseng:

• ho latela mokhoa oa ho ja lijo tse loants'ang sclerotic, tse kenyeletsang ho lahla lipompong, ho fokotsa bongata ba mafura a liphoofolo, ho eketsa li-carbohydrate tse bonolo, omega-3 le omega-6 polyunsaturated fatty acids, fiber, li-trace element le li-pectin,
• ho tlohela ho tsuba
• tšeetso ea boima ba 'mele bo tsitsitseng,
• ho ikoetlisa
• Khotso ea kelello le matšeliso a kelello ha ho se na khatello ea maikutlo,
• tšebeliso e fokolang ea joala.

Lijo tse hlophisitsoeng hantle li lokela ho boloka li-apoliprotein tse leka-lekaneng e le hore lipoprotein tse nang le methapo e tlase li se ke tsa fetela maemong a boima a boima ba limolek'hule.

Lethathamo la Lihlahisoa tsa Cholesterol

Kaha tšenyo e felletseng ea k'holeseterole e etsa hore 'mele o se ke oa tsoa kotsi ho feta tekano, ho bohlokoa ho ba hlokolosi ho boloka boemo ba lipoprotein bo maling. Le hore o tlose li-depositi tsa mafura ka mokhoa oa li-cholesterol plaque methapong ea mali, ho lekane ho sebelisa khafetsa lihlahisoa tse hloekisang methapo ea mali.

Boemo ba k'holeseterole ka har'a lihlahisoa tse tloaelehileng bo ka hakanyetsoa ho sebelisa tafole:

Mefuta eohle ea oli ea meroho, cholesterol ha e eo ho hang.

Mefuta ea lijo tse fokotsang cholesterol

Ho thata ho araba potso ea hore na ho tla nka nako e kae hore likepe li hloekisoe cholesterol ka botlalo. Nako ea nako ea ho hlaphoheloa e itšetlehile ka botebo ba ts'ebetso ea metabolic 'meleng oa motho, boima ba eona, hammoho le boemo ba bophelo bo botle ka kakaretso.

Hang ha lijo tse khothalletsoang li kenyelletsoa lijong, kapele mokhoa oa ho hlatsoa lijana le ho folisa o qala.

Ntle le taba ea hore oats ha e na cholesterol, e kenyelletsa lintlha tse ngata tsa bohlokoa bophelong:

• mali a fokotsang li-polyprofinols,
• livithamini tse timetsang kokoana-hloko ea cholesterol le ho netefatsa hore lia ikhula,
• protheine ea limela
• tryptophan le lysine - li-amino acid tse etsang hore lipoprotein li se ke tsa lula marakong a methapo ea mali le ho thibela ho etsoa ha li-depositi tse ncha.
• carotene, nicotinic acid,
• fluorine, magnesium, tšepe le potasiamo.

Ho sebelisa hangata lijo-thollo tsa oat ho matlafatsa methapo ea kutlo le ea 'mele ea ho itšireletsa mafung, ho fokotsa sekhahla sa lipoprotein tsa boima ba limolek'hule, ho ntlafatsa ts'ebetso ea ts'ebetso ea k'holeseterole ka har'a sebete, le ho ts'oants'a lits'ebetso tsa metabolic.

Batho ba nang le bothata ba ho hloleha ha menoana ba lokela ho fokotsa ho ja ha bona habore.

Litlhapi tsa Salmon le Fatty (Omega-3)

Boleng ba litlhapi tse nang le mafura ho hloekiseng methapo ea mali ho tsoa ho cholesterol bo teng ka lebaka la ho ba teng ha mafura a nang le mafura a polyunsaturated. Salmon e entsoeng ka Steam kapa e bakiloeng, tuna, trout kapa mackerel ha e na ho fana feela ka lijo tsa mantsiboea tse monate, empa hape e tla thusa ho hloekisa lijana maemong a sele.

'Me ho ba teng ha liminerale, li-amino acid, livithamini le ho latela likarolo ka har'a tlhapi ho tla ntlafatsa boleng ba li-metabolic process, ho etsa hore ts'ebetso ea ts'ebetso ea methapo le ho khutlisetsa matla a phallo ea mali.

Tekanyetso ea letsatsi le letsatsi ea mafura a omega-3 polyunsaturated fatty ac e fumaneha ho 100 g ea tlhapi efe kapa efe ea lelapa la salmon.

Leha ho na le likhalase tse phahameng, linate li nkoa e le sehlahisoa sa bohlokoa ntoeng ea likepe tse hloekileng. Litsebi tsa phepo e nepahetseng li hlokomela boleng bo phahameng ba bophelo ba lintho tse linate - liprotheine, mafura a polyunsaturated mafura, li-antioxidants, livithamini le fiber.

FDA ea Amerika e thathamisitse linate tse kang lipapetlana, li-pistachios, linate tsa phaene le li-hazelnuts lenaneng la lijo tse phetseng hantle.

Lialmonde tse 'maloa ka letsatsi li ka fokotsa cholesterol ka 10%.

Ho sa tsotelehe mefuta ea tsona, tee e na le thepa ea bohlokoa ea bophelo bo botle, mme ha e na cholesterol feela, empa e boetse e thusa ho fokotsa boemo ba eona likepeng.

Har'a thepa ea bohlokoa ea tee e tala le e ntšo:

• phello e ntle tsamaisong ea methapo,
• khothatso ea boits'ireletso,
• katoloso e bonolo ea marako a methapo ea mali,
• antioxidant deactivation,
• ho petsoha le ho tlosa cholesterol e ngata,
• fokotseha tlhahiso ea li-enzyme tse bakang ponahalo ea li-cholesterol deposits.

Tee e na le tannin, caffeine, catechin le tannins.

Linaoa le Soy

Mefuta eohle ea lelapa la legume e khetholloa ke ho se be le cholesterol ka botlalo le bokhoni ba ho hloekisa methapo ea mali. Ho feta moo, soy e thusa ho eketsa boemo ba lipoprotein tse phahameng tsa molek'hule.

Ntle le palo e kholo ea liprotheine tse chefuang habonolo, linaoa li na le lintho tse ngata tse khahlanong le sclerotic - fiber le lijo, folic acid, livithamini tsa B, potasiamo le manganese.

Ho hloekisa methapo ea mali le k'holeseterole e tlase, ho loketse ho hlahisa mefuta eohle ea linaoa lijong - li-linaoa tse nang le legandous le asparagus, lensisi le lierekisi, linaoa le linaoa.

Ts'ebeliso ea letsatsi le letsatsi ea linaoa ka khoeli e ka fokotsa cholesterol ka 10%.

E 'ngoe ea mekhoa e tummeng le e sebetsang ea ho hloekisa methapo ea mali e nkoa e le konofolo. Melemo ea ho folisa ea konofolo e bontšoa ka mokhoa o tloaelehileng oa cholesterol le antioxidant, bactericidal, anti-inflammatory le hypoglycemic mme li hlahisoa ke sebopeho sa eona: li-vithamine tse sa fetoheng, livithamini, oli ea bohlokoa, sulfide.

Ntle le moo, konofolo e hlapolla mali, e thusa ho qhibilihisa cholesterol plaque le ho qhibiliha mali.

Makhasi a spinachy a na le fiber, beta - carotene, liminerale le livithamini tse ngata, ho kenyelletsa le Vitamin K, hammoho le bioflavonoids le antioxidants. Half a senoelo sa spinach ka letsatsi ke ntho e tloaelehileng, e lekaneng ho se hlakise feela lijana tsa cholesterol, empa hape le ho qoba ho qoela hoa masapo a amanang le lilemo.

Litholoana tsa avocado ea tropiki ha li na cholesterol mme li nkuoa e le mohloli oa lintho tse ngata tse phetseng hantle - mafura a polyunsaturated, beta-sitosterol, pectin, fiber, potasiamo le koporo, livithamini le folic acid.

Beta-sitosterol ke sterol ea semela e sebetsang ka ho khetheha, e hatellang ho kenngoa ha k'holeseterole esita le sethaleng sa tšilo ea lijo ka mpeng.

Ho eketsa linoko tse nkhang hamonate lijong ho fana ka phello e matla ea ho folisa:

• tšollo ea mali
• ho chesa mafura haholo,
• Ho hloekisoa ha methapo ea methapo ea methapo,
• normalization ea mekhoa ea metabolic.

Motsoana oa ginger o na le livithamini, li-amino acid tsa bohlokoa, oli ea bohlokoa le metsoako e amang ka botlalo li-deposits likepeng - gingerol le shogaol.

Ho amohela phofo litholoana tse omisitsoeng tsa semela ho u fa monyetla oa ho:

• tsosolosa lisele tsa sebete
• fetole mofuta oa bile,
• tlosa chefo le lintho tse kotsi 'meleng,
• e hlohlelletsa mekhoa ea ho bopa mali,
• e ntlafatsa mmele
• normalize lipid le metabolism ea protheine.

Ntle le moo, semela se nkoa e le antioxidant e matla. Ts'ebeliso ea li-granse tsa tee kapa tsa thistle bakeng sa khoeli li fokotsa ho tsofala ha lisele mme e fana ka tlhoekiso ea methapo ea mali.

Lijo tse nang le mafura a mangata: li-turnips, li-radives, lihoete, khabeche - tsohle tse tala

Meroho e mengata e lemiloeng Russia e na le fiber e ngata, e fanang ka tlhoekiso ho tsoa chefo le cholesterol, eseng methapo ea mali feela, empa le mala.

Zucchini le lihoete, li-turnips, li-eggplant le mefuta eohle ea hop li loketse ho fola, ha feela li ka jeoa li le tala kapa li phehiloe.

Boemo le ho khetholoha ha phello ea kalafo ea meroho le litholoana e behiloe ke 'mala oa bona:

• bofubedu Li-cranberry, kharenate, tse tala, li-blueberries li phahame haholo ho phytosterols,
• putsoa le bopherese. Morara o lefifi, li-eggplant le li-beet li na le polyphenols le resveratrol. K'habeche e khubelu e na le li-antioxidants. Li-plums li na le livithamini le li-organic acid. Ka li-onion tse pherese - metsoako ea sebabole ebile e boreleli.

Ho hlophisoa ha mefuta eohle ea monokotsoai oa litholoana ho kenyelletsa fiber ea semela, pectin le phytoalexin - lintho tse ntlafatsang metabolism ea lipid le ho thibela ho hlahisoa ha cholesterol marakong a methapo ea mali.

Lithollo tsa Mpa le Li-Flat Oat

Boleng bo ikhethileng ba lijo-thollo le oatmeal ke ho ba teng ha fiber e qhibilihang sebopeho sa eona, e hloekisang lijana tsa li-atherosselotic plaque, joalo ka brashi. Li-micronutrients tse fumanehang ho poone, buckwheat, raese le nyalothe li sebetsa hantle ho likepe tse hloekisang.

Ho haella ha k'holeseterole ha se eona feela poone.

Ho hlophisoa ha lijo-thollo ho kenyelletsa lintho le lintlha tse senang chefo le liathomo tsa atherosselotic:

• mafura a mafura
• oli ea bohlokoa
• pantothenic, folic le ascorbic acid,
• magnesium, phosphorus le koporo,
• biotin
• linoleic acid e tsoang ho tsona,
• livithamini
• tocopherol
• pentosan.

Hammoho le tšebeliso ea kamehla ea poone bakeng sa lijo, litsebi tsa phepo e nepahetseng li eletsa ho sebelisa thepa ea pholiso ea stigmas tsa poone le oli.

Rosa e besitsoeng e khubelu

Ho fumana raese e khubelu, ho sebelisoa mekhoa e ikhethileng e kenyelletsoang ho kenyelletsa mosebetsi oa ho belisoa, nakong eo likomkomere li fumanang thepa ea pholiso. Sutu ea monacolin K, e hlahisoang ke li-fungus tse fanang ka phallo ea raese, e na le matla a ho loants'oa lithethefatsi.

Ntle le moo, raese e khubelu e halikiloeng e fana ka phello ea antitumor.

Ho kenngoa ha litlolo tse ngata lijong ke motheo o matla oa ho hloekisa methapo ea mali ea cholesterol, le 'mele oa chefo:

• parsley - e matlafatsa methapo ea mali, e tiisa metabolism,
• dill mane na - antiseptic e nang le thepa ea vasodilating,
• basil - e matlafatsa ts'ebetso ea sesole sa 'mele, e thibela ho ata ha li-carcinogens,
• cilantro - e tlosa cholesterol, chefo le chefo,
• eiee e tala ke liminerale le livithamini, fiber ea lijo le lioli tsa bohlokoa, li ama li-depositi tse mpe ka har'a lijana.

Policosanol

Tlatsetso ea lijo ea polycosanol e lokisoa ka ho kopanya mefuta e mengata ea li-alkoholi tse mafura tse tsoang limeleng tsa limela. Kameho ea polycosanol e bonts'oa ho khatello ea tlhahiso ea cholesterol le ts'usumetso ea ho phatloha ha eona.

Ntle le moo, lepodosanol e eketsa boemo ba lipoprotein tse phahameng haholo le ho thibela ho thehwa ha methapo ea mali.

Boithuto ba morao-rao bo bontšitse hore cholesterol ea mali e khethiloe ke mafura a motho:

• e khotsofetse - keketseho
• polyunsaturated - fokotsa
• cholesterol ea lijo - e eketseha ho isa tekanyong e nyane.

Dietary cholesterol e bua ka metsoako e fumanoang lijong. Ho latela liphetho tsa lithuto, ho ile ha fumaneha hore mohloli oa bohlokoahali oa likhomphutha tse kotsi ke mafura, haholo-holo mafura.

Ho fokotsa tšebeliso ea mafura a mangata ke eona feela tsela ea ho hloekisa methapo ea hau ea mali le cholesterol e tlase. Mokhoa o motle oa ho etsa sena ke ho fokotsa tšebeliso ea mafura a liphoofolo, ho eketsa mafura a meroho.

Mohloli o loketseng oa mafura a monstersaturated 'meleng ke oli ea mohloaare. Sehlahisoa sa oli ea mohloaare se na le li-phytosterols tse thathamisang cholesterol, hape e u lumella ho fokotsa boemo ba eona maling ho ea 18%, ha feela ho se na mefuta e meng ea mafura lijong.

K'holeseterole e nang le phepo e nepahetseng ka letsatsi ke 300 mg.

Tse kotsi haholo ntlheng ena ke:

• vodka
• liswiti, pastry,
• lihlahisoa tse kubelletsoeng
• caviar
• nama e mafura le lihlahisoa tsa lebese,
• khoho ea khoho
• margarine, lisosa tse mafura, lijo tse potlakileng,
• mefuta eohle ea litlolo - sebete, boko,
• lijo life kapa life tse halikiloeng.

Ho khothalletsoa tšebeliso ea mahe, kofi, bohobe bo tšoeu le mayonnaise.

Ho eketsa ho ikoetlisa le ho eketsa boima ba 'mele

Motheo o motle oa ho folisa eseng feela methapo ea mali, empa le 'mele oohle o nkuoa e le ho khaotsa ho tsuba le ho ikoetlisa kamehla.

Boikoetliso, boikoetliso le mefuta e meng ea boikoetliso ba aerobic li kenya letsoho ho ts'ebetsong ha lits'ebetso tse ngata tsa 'mele. Ho phalla ha mali ho eketseha, metabolism ea ntlafala, ho theola boima ba 'mele,' me tlhahiso ea li-enzyme tse khothalletsang ho ntšoa ha cholesterol ea matlafatsoa.

Ho tsamaea le ho baleha, ho palama baesekele le ho sesa, tennis le volleyball ke metsoalle e molemohali ea motho ea phetseng hantle. Empa bakeng sa ho fihlela sephetho se atlehileng, mokhoa o kopanetsoeng oa hlokahala, ho kopanya lijo, ho ikoetlisa, ho theola boima ba 'mele, ho lahla nicotine le ho ba sieo ha litšabo tsa letsoalo.

Ho fapanyetsana ka mokhoa o loketseng oa khatello ea maikutlo le kelello ka boikhathollo ke motheo o motle oa ho tsitsisa k'holeseterole le ho ntlafatsa bophelo bo botle.

Na lijo li bohlokoa bakeng sa k'holeseterole e phahameng?

- Ka k'holeseterole e phahameng, lijo li hlile lia hlokahala, 'me ho bohlokoa ho lekanyetsa tšebeliso ea mafura a liphoofolo feela (haholo-holo tse kenyang), empa le tsoekere. Keketseho ea tsoekere ea mali le eona e ka ama cholesterol.Ho feta moo, tsoekere e phahameng e senya methapo ea mali, 'me li-cholesterol plaque li beoa likepeng tse senyehileng. Ho lokolloa ha insulin e ngata le hona ho halefisa nts'etsopele ea atorosulinosis, ho boletse Solomatina.

Khafetsa u ka utloa likeletso tsa ho nkela tsoekere le mahe a linotsi, empa leha ho na le lintho tse molemo tse fumanehang moo, mahe a linotsi ke fructose, ho ka bang bonolo le ho feta ho a fola ho feta tsoekere. Barati ba moralo ba ntlafala ka potlako ho feta ba jang tsoekere ka tekano. 'Me haeba u sa fe tsoekere ena' meleng, kelello e tla tsoela pele ho e batla! Ka hona, motho o tla ja ho feta.

Li-sweeteners le tsona ha li bonolo. Ha re utloa tatso e monate, 'mele o se o qalile ho itokisetsa tsoekere le insulin. Ho fihla hajoale, libaka feela tse sireletsehileng ka botlalo tse amoheloang ke sucralose le stevia, empa tse ling li ka baka kotsi. Letshollo esita le oncology e ka ba litlamorao tsa monokotsoai bakeng sa ba monko o monate o sa bolokehang.

Solomatina o boetse a hopotsa babali ka Lisa.ru hore ho bolokehile ho ja liswisi qetellong ea lijo hore boemo ba tsoekere bo nyolohe butle butle. Kahoo, 'mele ha o na ho otloa ke setorouku se matla mme litlamorao tse mpe li ka qojoa.

Ke lijo life tse nang le k'holeseterole e tlase le ho li pheha?

Lijo tse ngata tse lenaneng la batho ba theolelang k'holeseterole ke litholoana le meroho e tloaelehileng ea selemo, lijo tse nang le mafura a mangata, ka bokhutšoanyane, metsoako ea lijo tse phetseng hantle. Empa bakeng sa ho boloka melemo ea bona, o hloka ho ithuta ho e sebelisa ka nepo.

Ho theola cholesterol, ha ho hlokahale hore u latele feela lijo, empa hape u thehe melao e meng ea phepo. Ho latela melao ena ka tieo ho tiisa hore u tla lebala ka k'holeseterole e phahameng, boima bo feteletseng le bophelo bo botle.

• Phepo e nepahetseng e lokela ho fapana. Kenyelletsa lijo tse tsoang ka sejo sa hau lijong tsa hau, leka meroho le litholoana tseo u neng u li sebelisa pele, etsa lethathamo la beke moo ho ke keng ha ba le sejo se le seng se phetoang. Kahoo ha u na ho felisa cholesterol e phahameng feela, empa hape u tla u fa 'mele oa hau ka livithamini tsohle tse hlokahalang le liminerale.
• Pheha ka bonolo. Khetha grill ntle le oli, ho baka kapa ho pheha. Ka hona lihlahisoa ho na le lintho tse nang le thuso e eketsehileng mme "khalori" e se nang letho ha e hlahe.
• Etsa likheo. Empa o seke oa hlatsoa meroho le litholoana ka oli, letsoai le tsoekere - feela u li lore. Kahoo o ka fana ka meroho le litholoana tse ncha ka har'a lijo tsa hau esita le mariha.
• Tseba lefatše la linoko - hona ho tla thusa ho etsa hore lijo li se ke tsa bora. U tla makala hore na litlama tse nkhang hamonate li ka fetola sefuba sa khoho se tloaelehileng joang, 'me paprika e tsubiloeng e tla fana ka tatso e sa tloaelehang ho tamati le linaoa.

Lihoete

Har'a lijo tse fokotsang k'holeseterole, lihoete ke polokelo ea rekoto. Ho pakoa hore haeba u ja lihoete tse peli letsatsi le letsatsi bakeng sa khoeli, joale "cholesterol" e mpe e tla fokotseha ka 15%. Kahoo u se ke oa tlohela li-salads ho tsoa lihoete tse halikiloeng ebe u li baka ka foil bakeng sa sejana sa lehlakoreng. Ntle le moo, lihoete li loketse bophelo bo botle ba meno, ho tiea ha letlalo le ho shebahala hantle.

Tomoso

Mefuta e fapaneng ea tamati ke lijana tse ntle ka ho fetisisa tsa ho fokotsa cholesterol le ho hloekisa. Bo-rasaense ba re haeba u noa likhalase tse peli tsa lero la lamunu ka letsatsi, ha ho hlokahale hore u tšoenyehe le ponahalo ea li-plaque. Tomate e boetse e na le potasiamo e ngata - e leng eona ntho ea mantlha e ikarabellang bakeng sa bophelo bo botle ba pelo le methapo ea mali.

Garlic

Garlic ke sera sa mantlha sa phefumoloho e ncha, empa e na le ntho e bitsoang Allicin, e leng e 'ngoe ea li-vascular cleaner tse sebetsang ka ho fetisisa. Hape, konofolo e thusa ho aha boima ba mesifa bakeng sa ba amehang lipapaling, ho nolofatsa khatello ea mali, ts'ebetso ea ts'ebetso ea methapo le methapo.Garlic e tsamaea hantle le tamati, kahoo salate e nang le metsoako ena e 'meli e fumanoa hantle ho ba batlang ho hlatsoa lijana.

Nuts

Manonyeletso afe kapa afe a na le mafura a mangata, kahoo a ama hantle boemo ba methapo ea mali, pelo le bokong. LINTHO tse 'maloa ka letsatsi li ke ke tsa fokotsa cholesterol feela ka 7%, empa hape li tla thusa ho thibela' dementia ea senile. Ka tsela, o ka khelosa salate ka linate: li sehe, 'me u fafatse meroho holimo.

Lierekisi

Na u ne u tseba hore lierekisi tse theko e tlaase le tse tloaelehileng li ka theola cholesterol ka 20%? Ho etsa sena, ka nako ea khoeli o hloka ho ja halofo ea senoelo sa lierekisi tse phehiloeng letsatsi le letsatsi. Mmele o tla u leboha, hobane linate li na le livithamini tsa B tsa bohlokoa, ha li na thuso eseng bakeng sa bophelo bo botle feela empa hape le bakeng sa botle.

Litlhapi tse mafura

Mefuta ea litlhapi tse mafura e na le li-acid tsa omega-3, tse loanelang ka nepo ho hlahisoa ha li-cholesterol plaque leboteng la methapo ea mali. 'Me li-acid tse sa koaeloang, tse kenyelletsang omega-3, ke senotlolo sa botle ba moriri, letlalo le lipekere. Ka tsela, litlhapi tse khubelu ho bonolo ho li tšela letsoai u le mong - bona risepe ea video.

Litholoana tsa citrus

Li-oranges, li-tangerine, morara le lilamunu ke bathusi ba hao ba tšepahalang ho loantšeng k'holeseterole. Litholoana tsena li na le pectin e ngata - ntho e thusang ho tlosa cholesterol 'meleng. 'Me vithamine C, e lekaneng ho litholoana tsa lamunu e tla thusa ho boloka letlalo la bocha le ho qoba mafu a sefuba.

Oats

Seo ho thoeng ke "oatmeal" e telele ke motheo oa lijana tse 'maloa, hammoho le mohlabani ea tšepahalang ea nang le k'holeseterole. U ka e ja ka mokhoa oa lijo-thollo tsa lijo tsa hoseng, hammoho le ho etsa li-cookie le li-pastry tse ling - bakeng sa sena u hloka ho sila lijo-thollo ka grinder ea kofi kapa ho reka oatmeal e khethehileng.

Tee e tala

Tee e tala le eona ke mothusi, e theolang cholesterol ea mali. Ho lihlahisoa tsa tlhaho ea semela, ke e 'ngoe ea tse theko e phahameng ka ho fetisisa le e sebelisoang khafetsa. Likopi tse 'maloa ka letsatsi li tla thusa ho hlasimoloha, ho imolla ho ruruha le ho felisa li-cholesterol plaque.

Pepere e monate

Pepere e monate ke ntlo ea polokelo ea livithamini haholo. Pepere ea pepere e kile ea sebelisoa e le pheko khahlanong le scurvy! E matlafatsa marako a methapo ea mali le ho tlosa li-plaque, e thibela keketseho ea khatello ea mali.

Eggplant

"Blue Blue" ke mohloli o motle oa magnesium, e leng ntho e thusang haholo pelong le methapong ea mali. 'Me li tloaetse metabolism ea letsoai le metsi, e le hore ka ho kenyelletsa meroho ena lijong tsa hau, u ke ke ua hlakisa boemo ba hau ba cholesterol feela, empa hape u lebale ka edema.

Flaxseed

Flaxseed e ka rekoa k'hemisteng ka peni, empa sehlahisoa sena se na le phello e makatsang ea pholiso 'meleng. U ke ke ua theola cholesterol e tlase feela, empa hape o tla theha mosebetsi oa sefuba ka mpeng, o etsa hore khatello ea mali e fokotsehe hape o khutsise pelo. Kenya feela peo ho li-pastries tsa maiketsetso, u li fafatse ka li-salads le oatmeal.

Linaoa

Palo e kholo ea protheine, livithamini le maikutlo a malelele a ho satiety - sena ha se makhabane ohle a linaoa. O ka thusa le ho fokotsa cholesterol. Ka karolelano, libeke tse tharo tsa ts'ebeliso ea linaoa ka letsatsi li ka fokotsa cholesterol ka 10%.

Kiwi

E-ja litholoana tse fokolang tsa kiwi beke e 'ngoe le e' ngoe, 'me u ke ke ua fokotsa k'holeseterole ea hau feela, empa hape u thusa' mele oa hau ho monya tšepe. Kiwi o boetse o na le vithamine E, e leng vithamine ea sehlooho ea botle hape e thusang ho loantša sefuba.

Soya

Soy e na le liprotheine tse ngata, hape e thusa ho fokotsa cholesterol. Ntle le moo, soy e tla thusa ho fapanyetsana lijo: ho eona u ka pheha lijana le lisosa tse ka sehloohong. Soya ha e na tatso e khanyang, ka hona e fumana tatso ea lihlahisoa tseo e lokiselitsoeng ka tsona. Ka hona, ka ho kopanya soy tofu le banana, o ka fumana sopho e monate bakeng sa phae, le ho ts'oarisa nama ea soya le pasto ea tamati - sejana se seholo sa pelo.

Cranberries

Motho e mong le e mong oa tseba hore na soy e na le livithamini tse ngata hakae, empa ke batho ba 'maloa ba tsebang hore monokotšoai ona o hloekisa methapo ea mali, o etsa cholesterol ea mali' me o matlafatsa pelo. Vithamine C e ngata e etsa hore thupa e be sesebelisoa sa bohlokoa ntoeng ea ho loants'a sefuba.

Khemere

Spice ea India e na le ginerol - ntho e ikhethang e thusang ho tlosa "cholesterol" e mpe 'meleng. 'Me ginger e potlakisa metabolism, mme e thusa ho fumana palo e nyane.

Hopola ho kenyelletsa lijo tse nang le mafura a mangata lijong tsa hau. Tsena ke meroho le litholoana tse fapaneng, mabele, linaoa, lijo-thollo, mabele. Feri e thusa ho tlosa cholesterol e ngata mmeleng. Ho feta moo, ka mor'a ho ja lijo tse joalo, u tla lebala ka mathata le mala.

Noa lilithara tse peli tsa metsi a hloekileng ka letsatsi. Metsi a kentse letsoho lits'ebetsong tsohle tsa 'mele, mme ho haella ha ona ho ka baka mathata. U lebala ho noa metsi? Beha timer kapa u jarolle sesebelisoa se ikhethileng - e tla u bolella ha u hloka ho noa khalase.

Ke lijo life tse lokelang ho behelloa ka thoko lijong tsa cholesterol e phahameng?

Joale ua tseba hore na ke lijo life tse nang le cholesterol e tlase le hore na o hloka eng ho eketsa lijong tsa hau. Empa ke lihlahisoa life tse hlokang ho qheleloa ka thoko? Hopola hore na ke eng eo u ka e khethollang lijong:

• Lijo tse potlakileng. Li-burger le pizza li tletse ka mafura le li-calories tse eketsehileng - ruri sena ha se na thuso ho mang kapa mang.
• Lijo tse mafura le likhoho. Khetha lisepa tsa lijo - ka hona u ke ke ua lematsa 'mele.
• Li-sauces tse mafura. Mayonnaise - e thibetsoe. Empa khaba ea oli ea mohloaare ka salate e tla rua molemo feela.
• Li-broth tse matla le sopho li thehiloe ho tsona. Ka tloaelo, ka har'a moroana o joalo o na le mafura a mangata, 'me a ke ke a thusa ba nang le mathata a cholesterol.
• Ho baka, chokolete le li-confectionery tse ling. Ka tloaelo, lijo tse joalo li na le mafura a mangata, 'me ke chefo ea' nete bakeng sa methapo ea mali.
• Lihlahisoa tsa lebese tse mafura, haholo botoro. Lihlahisoa tsa lebese tse nang le mafura a kaholimo ho 5% li lokela ho tloheloa ka ho felletseng.
• Tee e matla le kofi. Matla a lihlahisoa tsena a ama boemo ba likepe hampe.
• Lino tse monate tsa khabone. Ho noka siling ha ho tlise limatlafatsi 'meleng' me ho lebisa ho boima ba 'mele.

Joalokaha u bona, ho bohlokoa ho khetholla lihlahisoa tse sa khothalletsoang hore motho e mong le e mong. E le hore u ka etsa menu habonolo hore lijo tsa hau li monate ebile li fapane.

Litlhare tsa folks bakeng sa ho theola cholesterol

Batho ba bangata ba khetha meriana ea setso e le mokhoa o sireletsehileng oa lithethefatsi. Leha ho le joalo, sena se ka ba kotsi haholo, hobane tekanyo ea metsoako e sebetsang matlapeng e lekantsoe hantle, empa litlama li ka ba le lintho tsena mehatong e sa reroang.

Meriana e fetisa tlhahlobo ea tlhahlobo - e ka nka lilemo tse 10. Litsebi tsa bongaka le lingaka li ithuta ka litlamorao tsa lithethefatsi litsamaisong tse fapaneng tsa 'mele, li etsa liteko tse bonts'ang ho ikamahanya le lithethefatsi tse ling esita le lijo. Ha ho na motho ea ithutang litlolo tsa setso ka tsela ena, 'me o kotsing ea ho se utloisise hore na matšoao a tšosang a tsoa kae.

Etsa bonnete ba hore u bolella ngaka ea hau ka litokisetso tsohle tsa litlama le litlolo tse ling tsa setso tseo u li sebelisang. Ka linako tse ling tlhaiso-leseling ena e ka bolella ngaka hore na ho etsahalang ka uena.

Ho ikoetlisa

Papali ke senotlolo sa ho phela hantle le ho phela halelele, empa ho feta moo, e thusa ka potlako ho leka-lekanya mokalo oa k'holeseterole 'meleng. Empa u lokela ho khetha papali ea mofuta ofe? Litsebi ha li lumellane ka maikutlo a bona - ho haha ​​'mele le mojaro o mong o boima ha oa lokela.

• Empa ho tsamaea ka maoto ke ntho e ntle. Ke nnete, o hloka ho tsamaea letsatsi le leng le le leng, bonyane metsotso e 45. Bakeng sa ba khathatsoang ke ho tsamaea khafetsa, ho tsamaea ka Nordic ho loketse - papali ea feshene e behang mathata ho lihlopha tsohle tsa mesifa.
• Haeba u motho ea ratang ho sesa, joale ingolisetse letamo 'me u ee moo khafetsa.Ho sesa ke ntho e ntle bakeng sa ho theola cholesterol, 'me ka ntle, ho na le phello e ntle boemong ba lesapo la mokokotlo.
• Ho potoloha ka maoto e batla e le papali e loketseng motho e mong le e mong, hape ke khetho e ntle bakeng sa lipalangoang tsa sechaba. U tla ntlafala, kapele u be le sebopeho 'me u boloke chelete e ngata ho tse tsamaiso - e le' ngoe!
• Haeba u na le monyetla oa ho bapala bolo ea maoto, basketball kapa volleyball - u se ke ua hana boithabiso bona. Lipapali tsena li u thusa ho koetlisa pelo ea hau le cholesterol e tlase.

Ke likarolo life lijong tse tlase tse kenyang k'holeseterole

“Ba Lemositsoe, joale ba hlometse” - maele a re. Ho ba le tlhaiso-leseling ea hore na ke lijo life tse phahamisang cholesterol e mpe le tse tlase e tla thusa ho etsa lijo tse nang le melemo e mengata ea bophelo bo botle. Seo u lokelang ho se ja ho fokotsa lipids tsa mali?

Ho qala pele, re tla utloisisa likarolo tsa lik'hemik'hale tsa lihlahisoatse nang le phello e ntle methapong ea mali. Mme kamora tseo feela re tla fetela lenaneng le ikhethileng.

Polyphenols

Likhomphutha tsena tsa lik'hemik'hale li teng lihlahisoa tsa tlhaho ea semela ebile li hlohlelletsa tlhahiso ea "cholesterol" e ntle "- lipoprotein tse phahameng.

Lijo tse joalo li kenyelletsa kharenate, cranberries, morara o mofubelu, veine le linaoa. Lihlahisoa tsena tse nang le polyphenols li fokotsa cholesterol ea mali. Ehlile, li lokela ho nooa hanyane, haholo veine, kaha e ntse e le seno se noang joala, leha e na le melemo ea eona.

Vithamine PP, K2, P, sehlopha B, potasiamo, magnesium

Li-vithamine tsa sehlopha sa B li fumanoa bohobe bo tšoeu le bo botšo ka ho eketsoa ha mabele, lierekisi, oat le buckwheat. Sehlopha sena sa livithamini se thibela ho bokelloa ha mafura a mangata ka har'a sebete, se thusa ho lokolla matla lijong, hape se laola metabolism ea lipid.

Vitamin PP, kapa nicotinic acid, e fumaneha lipapong tsa apole, li-beets, bohobe ba rye, sebete le nama ea liphoofolo. Vitamin PP e ntlafatsa microcirculation, e thibela thrombosis, e tiisa lipoprotein tse tlase, mme e eketsa palo ea lipids tse phahameng haholo.

Vithamine P e ntlafatsa ho phahama ha methapo ea mali, e thibela ho fokola ha eona le ho petsoloa ke mekotla ea mali. E boetse e na le thepa ea anti-atherogenic. Vithamine ena e na le litholoana tse ngata tsa lamunu, ka aronia le molora o mofubelu oa lithabeng, ka tee e tala, lettuce le tamati.

Vitamin K2 e hlahisoang ke libaktheria tse molemo mala. Hape eketsa lihlahisoa tsa meroho tse kang lettuce, spinach, broccoli, khábeche. Vithamine ena e fumanoa ka kiwi le banana, nama le lebese la khomo. Vitamin K2 e ameha lits'ebetsong tsa calcium metabolism 'meleng. E boetse e thibela ho satalla ho hoholo ha vascular, calcification ea lipid plaque le li-valve tsa pelo.

Litholoana tsa potasiamo le magnesium tse nang le meroho li tlaase cholesterol ea mali. Tsena li kenyelletsa litapole, tamati, mokopu, lamunu le grapefruit, banana. Liminerale tsena li potlakisa metabolism le ho felisoa ha cholesterol 'meleng ka thuso ea li-acid acid.

E le karolo ea phepo e nepahetseng, lihlahisoa tsohle tse kaholimo li fokotsa cholesterol maling a potoloha.

TOP 25 cholesterol e theolelang le lihlahisoa tsa matlafatso ea methapo

Lihlahisoa tse sebetsang ka ho fetisisa tsa cholesterol li ka kopanngoa lenaneng le le leng. Kaofela ha bona ba na le thepa e ikhethang - ba tlosa "cholesterol e kotsi" maling, 'me ka nako e ts'oanang e fepeloe tatso e ntle haholo.

Litholoana tsena tse nang le oli li ka sebelisoa ho etsa lisaladi. Ha o se o hlotse makhasi a hae bohobe bo felletseng, o fuoa samenche e phetseng hantle bakeng sa lijo tsa hoseng.

Karolo e le 'ngoe ea avocado ka letsatsi e ka fokotsa lipids tsa mali. Hobane li-avocados li na le mafura a monounsaturated, a amehang ho fokotsa cholesterol e potolohang.

Litlhapi tse mafura

Litlhapi tse mafura, haholo-holo salemone, li na le mafura a mangata a nang le litlamorao tse sebetsang lipid metabolism.Ho molemo haholo ho baka salmon ka ontong, e natefisitsoeng ka oli ea mohloaare. Salmon caviar ke mohloli oa bohlokoa oa protheine, 'me mafura a ho eona a na le cholesterol e ngata "e ntle". Ho feta moo, e boetse e na le phello ea antihypertgent.

Metsoako e ka bang 100 ea monokotšoai ka letsatsi e ama mosebetsi oa pelo ebile e thibela tsoelo-pele ea lefu la atherosselotic. Ho tloha mehleng ea khale, "Persimmon" ea China e sebelisa Persimmon e le mokhoa oa ho ntlafatsa boemo ba lipid. Litholoana tse monate li na le vithamine C, li-tannins le liprotheine. Persimmons e ka jeoa e tala le e le jeme.

Tholoana ena ea mohlolo ka bongata bo na le polyphenols le pectin, tse fokotsang boemo ba lipoprotein tse tlaase le ho ntlafatsa metabolism ea cholesterol. 'Me li na le matla a khahlanong le ho ruruha le thepa e phahameng ea fiber, e hlokahalang bakeng sa ts'ebetso ea mala ea boleng bo phahameng.

E 'ngoe ea lijana tsa bohlokoa ke liapole tse halikiloeng ka ontong ka chisi ea chisi le mahe a linotsi. Lijo tsena tse pelo li monate lijong tse bobebe. Hape, mela ea grated e ka eketsoa ho li-salads. Sehlahisoa sena se na le tšepe e ngata.

Morara o na le thepa e chesang mafura, e bakoang ke bactericidal. Hape, sehlahisoa sena sa tlhaho se potlakisa metabolism le ho fokotsa se fuperoeng ke mafura maling, se amang sebete hantle. Liprotheine tsa tlhaho le asiti ea 'mele li hloekisa methapo ea mali le ho thusa ho tlosa chefo' meleng.

Lialmonde, li-walnuts le linate tsa phaene

Nuts e na le mafura acid, livithamini A, E, PP, potasiamo ea liminerale, magnesium le iodine. Ho joalo, fiber ea lijo e kentse letsoho ho hloekiseng mala le 'mele ka botlalo ho tsoa ho mafura. Lenane la linate tse phetseng hantle le kenyelletsa li-walnuts le linate tsa phaene, lialmonde. Hoa hlokahala ho ja lithollo tsa linate ka hloko, hobane hangata ke tsona lisosa tsa ho hlekefetsoa.

Litsebi tsa phepo e khothaletsa ho jella linate tse ngata ka letsatsi kamoo u ka khonang letsohong la hao. Kaha sehlahisoa sena se na le lik'hilojule tse ngata.

Lekala le lijo-thollo kaofela

Lihlahisoa, joalo ka bohobe ba korong, li tlosa cholesterol 'meleng. Lebaka ke hobane husk ea limela tsa likhoerekhoere e na le li-fiber tsa lijo tse sa sebetseng, li-acid tse ngata, tocopherol, niacin, thiamine, vithamini K. Ho kopana ha lik'hemik'hale tsena ho na le phello e ntle ea ho theola cholesterol maling le ho potlakisa ho pepeseha ha eona.

Malebela a tla nka joang ho theola cholesterol e tlase. Tekanyetso e kholo ea letsatsi le letsatsi ea bran ka foromo e omeletseng ke ligrama tse 30. Matlama a omileng a tlameha ho hlatsuoa ka metsi bakeng sa ho ruruha ha 'ona kapele kamoo ho ka khonehang. Ho molemo ho tšela makhapetla a belang ka metsi a belang ebe o eketsa lijana tsa letsatsi le letsatsi. Sejo sa bohlokoa ka ho fetisisa ke oat. Ba potlakisa excretion ea bile acid, mme ka nako e ts'oanang e kotsi k'holeseterole.

Lik'hemik'hale tsa konofolo li nka khato ka potlako le ka nepo khahlanong le cholesterol, e leng:

• E boreleli,
• Enzyme lysozyme,
• Klorin, iodine, phosphorus,
• Vithamine B le C,
• Lioli tsa bohlokoa le allin glycoside.

Bulb ea Garate e theola khatello ea mali, e eketsa tekanyo ea metabolic, e tlosa k'holeseterole e feteletseng. Seo u se hlokang ho ja ka clove ea konofolo ho fokotsa lipids. Mohlala, linawa le konofolo li tiisa thepa ka tsela e molemo, 'me hape li kopane hantle ha u pheha litlhapi tse phehiloeng.

Pepere e monate

Ntho ea bohlokoa ka ho fetesisa ke pepere e khubelu e bosehla. E na le li-pigment lycopene le carotene, hammoho le phytosterols ka bongata. Ba fokotsa boemo ba cholesterol e "mpe". Pepere ea Bell e boetse e na le livithamini tsa B6, B5, magnesium ea liminerale, potasiamo, calcium, e amang metabolism ea lipid hantle.

Karolo e 'ngoe e ntle ea pepere ke likateng tsa khalori tse tlase haholo, hoo e ka bang 20 kcal. Sehlahisoa se nang le lero se ka jeoa se le tala ebile e le karolo ea sejana.

Linaoa le linaoa

Limela tsena li na le protheine e ngata, livithamini K, E, PP, mafura a limela le fiber. Linaoa li na le liprotheine tse ngata, ka hona li loketse e le mokhoa o mong oa lijo tsa nama tse mafura bakeng sa khaello ea protheine. Lijo tse nang le "li-fiber" le "li-vithamine" hammoho li kenya letsoho taolong ea boemo ba lipid, bo hloekisa 'mele oa mafura a liphoofolo a feteletseng. Ho lokela ho nkuoa ligrama tse ka bang 150 tsa linaoa ka letsatsi.

Lintho tse latelang tse ikhethang li kenelletse peong ea folaxe:

• Vithamine K, E, A, F,
• Linoleic acid,
• Oleic acid
• Linolenic acid
• Selenium, manganese, koporo.

Li-flaxseeds li ka fafatsoa ka lisal le sandwich, hammoho le ho ja khaba e le 'ngoe feela ka mpeng e se nang letho.

Mefuta e sa tloaelehang ea folaxe e senoloa ka botlalo ha o sebelisa oli ea peo. Ha hae, hoa khoneha ho fumana oli e lohiloeng, empa e ke ke ea sebetsa kapele. Hobane ke batho ba fokolang ba nang le mochine oa khatiso o sebetsang, 'me ho nkuoa ka letsoho ho nka nako e ngata. Ho molemo ho khetha lioli tse fumanehang 'marakeng.

Oli ea flaxseed e na le litšoaneleho tsa anti-atherogenic, pokello ea liplatate ka holim'a sethala sa lipid ho lumen ea lijana e fokotseha. Matla a phekolo a fumaneha ka tšebeliso e tloaelehileng ea khaba e le 'ngoe ea oli pele ho lijo bonyane likhoeli tse peli. E tlameha ho bolokoa ka sejaneng se koetsoeng, hobane ha e kopana le moea, liforomo tsa whitish whitish holimo.

Bakeng sa ho halika, oli e linse ha e khothalletsoe. Ha e futhumetse, metsoako ea carcinogenic e kenella ka har'a eona.

Ka bobeli masapo le makhapetla a kharenate a na le molemo. Batla likarolo, li-tannins, livithamini K, P, E, hammoho le li-amino acid tsa bohlokoa tse 15 - karolo e nyane feela ea likarolo tse molemo tsa kharenate. Ellagic acid e thibela ho bokelloa ha k'holeseterole e mpe methapong ea mali. Li-antioxidant tsa Punikalagin li fokotsa oxidation ea k'holeseterole e kotsi, ka tsela eo e theola boteng ba eona maling. Litlamorao tse ntle tsa likarolo tsa kharenate li hloekisa methapo ea mali le ho thibela phallo ea mali.

Lihlahisoa tsa kharenate, tse kang lero le jellies, cholesterol e tlase ea mali mme ka nako e ts'oanang li na le tatso e khanyang.

Monokotšoai oa Cranberry o na le vithamine C e ngata, iodine, titanium, calcium, hammoho le polyphenols le pectin. Ho ja li-cranberry ho eketsa elasticity ea lesapo la mokokotlo mme ka nako e ts'oanang e thusa ho hloekisa bokaholimo ba lijana.

Monokotšoai o mofubelu o thusa ho fokotsa cholesterol e kotsi. Tatso e bohloko ea linoko tse sa tsoakoang e ka tlotsitsoe ka khaba ea mahe a linotsi, kapa lahlela lithunya tse 'maloa ka tee e chesang.

U ka sebelisa lijo tse kang mokopu ho theola k'holeseterole e mpe. Peo le makhapetla a na le asiti tse mafura, livithamini T le K, carotene le pectin. Ho bokellana ha lipids marakong a methapo ea mali ho koetsoe, 'me ka thuso ea fiber, mafura a feteletseng a tlosoa. Li-vithamine tsa sehlopha B, haholo-holo B3, li thusa ho eketsa k'holeseterole e ntle.

Sehlahisoa se khanyang se loketse ho etsa sopho ea tranelate, lipitsa le lijo-thollo. U ka e ja ka mokhoa o tala hape e le motsoako oa li-smoothie tsa feshene.

Chokolete e lefifi

Lijo tse ling tse tsoekere tse fumanehang ka k'holeseterole e phahameng ha li na thuso. Mohlala oa sena ke chokolete e lefifi.

Likahare tse phahameng tsa cocoa ka har'a sehlahisoa li khothalletsa ho fokotseha ha mali le ho thibela ho hlahisoa ha cholesterol marakong a methapo. Chokolete ea 'nete e lefifi ho feta 75% ha ea lokela ho ba le cholesterol ho hang, hobane mafura a liphoofolo ha a sebelisetsoe ho itukisetsa. Lihlahisoa tse nang le cocoa, tse nang le tšebeliso e ngata, li thusa khahlano le k'holeseterole, leha li sa ame palo.

Lijo tse thusang ho fokotsa cholesterol ea mali li ka sebelisoa ho phekola lefu le leng le ho thibela ho hlaha ha hyperlipidemia. Taba e ntle ke hore lihlahisoa tsa lijo tse tloaelehileng le tse theko e tlase li na le thepa ea pholiso. Taba ea bohlokoa ke hore ha ho na tlhoko ea hore lengolo la ngaka le fuoe "litlhare tse monate". Ntho ea bohlokoa ke ho tseba tekanyo.Eba bophelo bo botle!