Cholesterol ke e 'ngoe ea mefuta ea linaoa tse mafura tse tsoakiloeng ke sebete kapa li kena' meleng ka lijo.
Boemo ba eona bo tloaelehileng boa hlokahala ho boloka lits'ebetso tsa bohlokoa, mme ho fetisa ts'ebetso ea maloetse a fapaneng. Litaelo tse bophara ba limilimithara tse 3,6 ho isa ho 5.2 ka 'ngoe li nkuoa e le tse tloaelehileng.
Re lokela ho hlokomela hore ka lilemo, maemo a tloaelehileng a ka eketseha butle-butle. Haeba matšoao a qala ho feta 6.2 mmol / L, menyetla ea ho ba le atherosulinosis e eketseha haholo.
Ha k'holeseterole e le ngata maling, e bokellana methapong ea methapo ea kutlo, 'me e kopana. Ho bokellana ho joalo ho sitisa ho potoloha ho tloaelehileng ha mali, ho fokotsisa khanya ea methapo ea mali. Ka lebaka la sena, ho bolaoa ke tlala ea oksijene, mali a sa lekanang a kenella liseleng le liketsong tsa litho.
Cholesterol, e ka har'a meeli e tloaelehileng, e etsa mesebetsi e mengata ea bohlokoa:
- e etsa li-membrane tse sireletsang lisele;
- e laola boemo ba crystallization ea khabone;
- e susumetsa tlhahiso ea li-acid acid;
- e khothaletsa motsoako oa vithamine D;
- e ntlafatsa metabolism;
- karolo ea myelin sheath, e koahelang pheletso ea methapo;
- e kenya letsoho ho tloaelehileng tsa maemo a lihormone;
- e thusa sebete ho hlahiseng mafura acid.
Ka nako e ts'oanang, palo ea cholesterol e hlokahalang bakeng sa 'mele e maemong a tlase haholo. Ke ka lebaka leo, hangata ts'ebeliso ea eona e fetang tekano, e amang hampe mosebetsi oa pelo. Ho ba le k'holeseterole e ngata ho ka baka ponahalo ea:
- Lefu la pelo ka lebaka la ho ba teng hoa tlala ea oksijene.
- Vascular thrombosis.
- Ho otloa ke stroke kapa pelo.
- Lefu la pelo.
- Ho hloleha ha letsoalo le sebete.
- Lefu la Alzheimer's.
Ho feta moo, tekanyo e phahameng haholo ea cholesterol e baka tsoelo-pele ea methapo ea varicose, thrombophlebitis le khatello ea mali.
Ho lokela ho hopoloa hore cholesterol e tlase, joalo ka ho fetella ha eona, e kotsi 'meleng. Mohlala, cholesterol e hlokahala bakeng sa masea bakeng sa kholo e tloaelehileng ea kelello, tlhahiso ea li-hormone tse itseng le ho itšireletsa mafung.
Lijo tsa ho boloka cholesterol e tloaelehileng
Ho theola cholesterol le ho e boloka e le maemong a tloaelehileng hoa khoneha ka lijo tse itseng.
Molao o ka sehloohong oa lijo tse joalo ke hore mafura a tlang ha a lokela ho feta liperesente tse mashome a mararo tsa lijo tsa letsatsi le letsatsi.
Maemong ana, ho hlokahala ho fana ka khetho ho mafura a litlhapi kapa linate, ke bona ba khonang ho theola cholesterol.
Khalemelo ea phepo e nepahetseng hangata e thusa ho qoba ho sebelisa meriana e fapaneng.
Melao-motheo e lokelang ho lateloa e le hore butle-butle fokotse cholesterol:
- Qoba botoro kapa margarine. Sebakeng seo, ho molemo ho khetha lioli tsa meroho - mohloaare, poone, flaxseed kapa soneblomo. Sekhahla sa letsatsi le letsatsi e lokela ho ba ligrama tse 30.
- Khetha nama e halofo.
- Ka nako e telele, ho ne ho lumeloa hore boteng ba li-cholesterol plaque ho thibetsoe ho ja mahe. Ho fihla joale, ho netefalitsoe ka saense hore sehlahisoa sena ka tekanyo e thusa ho qhala cholesterol 'meleng. Sekhahla se lekaneng se lumelloang ke lehe le le leng ka letsatsi.
- Bakeng sa ho hloekisa lijana 'meleng o lokela ho amohela fiber e lekaneng. Lijo tse phahameng ho eona - lihoete, liapole, hop. Ka thuso ea likhoele tsa limela, liperesente tse leshome le metso e mehlano tsa cholesterol li nts'itsoe 'meleng. Ho fihla joale, letšolo la "meroho e mehlano nakong ea mots'eare", e ka bang ligrama tse 400, le tsebahala.
Lithollo tsa lijo-thollo ka botlalo li tla thusa ho fokotsa cholesterol, kaha e ruile eseng feela ka fiber, empa hape le magnesium. Lijana tse joalo li ama ts'ebetso ea ts'ebetso eohle ea mpa le ho hlatsoa lijana.
Ke lijo-thollo life tse fumanehang hantle?
Baetapele ba bararo ke oat, harese le poone. K'holeseterole e ntle e fumanoa likomkomere tse ngata, ke ka lebaka leo li lokelang ho ba teng letsatsi le leng le le leng lijong tsa motho e mong le e mong.
Ho na le litafole tse khethehileng tse thusang ho etsa lenane la lijo tsa letsatsi le letsatsi ka nepo ka sepheo sa ho fokotsa cholesterol.
Oatmeal le cholesterol e phahameng
Litsebi tsa bongaka le litsebi tsa phepo hangata li khothaletsa ho ja lijo-thollo ho theola cholesterol.
Oatmeal e nkoa e le molemo ka ho fetisisa har'a lijo-thollo tse ling.
E lula sebakeng se khethehileng lijong tsa batho ba nang le k'holeseterole e phahameng, tsoekere e phahameng ea mali, moo ho nang le boima bo feteletseng.
Melemo ea ho oatmeal e teng ka sebopeho sa eona e ikhethang:
- fiber le lik'habohaedreite tse rarahaneng;
- Li-vithamine tsa B, hammoho le E, K, PP;
- lintho tse nyenyane le macro - potasiamo, magnesium, sodium, chlorine, phosphorus, tšepe, iodine le ba bang;
- li-acids tsa polyunsaturated;
- amino acid.
Ke ka lebaka leo oatmeal le phofo li leng bohlokoa haholo eseng feela ho fokotsa cholesterol, empa hape le ho boloka bophelo bo botle. Haeba u ja oatmeal khafetsa, u ka etsa khaello ea livithamini le liminerale, ho nolofatsa maemo a tsoekere le cholesterol. Karolo e nyane ea li-porridge tse joalo e tla thusa ho boloka maikutlo a ho sithabela ka nako e telele.
Ho lokela ho hopoloa hore oatmeal e na le bokhoni ba ho theola boemo ba "cholesterol" e mpe "ntle le ho ama" botle ".
Porridge le cholesterol ke lira tse ka se keng tsa kenella, empa ho fihlela ts'ebetso e hlokahalang ea kalafo, melao e itseng e lokela ho lateloa.
Pele ho tsohle, o hloka ho khetha lijo-thollo feela, eseng lijo-thollo tse entsoeng ka lijo-thollo. Ntle le moo, hoa hlokahala ho lahla li-sweeteners, lebese le botoro.
Bakeng sa tatso e matla haholoanyane le e monate, ho molemo ho kenyelletsa khaba ea mahe a linotsi kapa litholoana.
Barry porridge e le e 'ngoe ea litsela tsa ho theola cholesterol
Mefuta ea mabele e entsoe ka harese, e hlahella e le nakong ea ho e silakanya.
Motsoako o nang le lik'hemik'hale oa lijo-thollo tsena o etsa hore harese ea harese e be le thuso haholo 'meleng.
Mokokotlo o bonolo le o se nang tatso o kenngoa habonolo ke 'mele, o matlafatsang.
Melemo ea tšireletso ea harese ke e latelang:
- Ho boloka sekhahla se hlokahalang sa hemoglobin.
- Ho felisa k'holeseterole e mpe maling.
- Ho matlafatsa le tlhoekiso ea methapo ea mali.
- Ho utloa bohloko cramping le bohloko ka mpeng le mala.
- E tlosa metsi a mangata 'meleng.
- E fana ka kholo e hlokahalang ea mesifa le masapo.
- E thibela ho tsofala.
- E thibela tahlehelo ea pono ponong ea lefu la tsoekere.
- Normalists boima, ntlafatsa metabolic dithulaganyo tsa mmele.
- E nka karolo ho hematopoiesis.
Barete ea harese e na le livithamini tse ngata tsa lihlopha B, A, D, E le PP. E na le palo e kholo ea phosphorus, potasiamo, calcium, tšepe le magnesium.
Ke kahoo, sejana se lokiselitsoeng metsi e tla ba tšireletso e ntle ea mofets'e, ho thibela ponahalo ea li-cholesterol plaque, ho tlosa puffiness, ho boloka bophelo bo botle le bocha.
Ho rarahana ha livithamini le liminerale tseo e leng karolo ea porilla ea harese ho tla tlisa melemo e ke keng ea belaelloa bakeng sa 'mele oohle.
Molemo oa lijalo tsa poone ke ofe?
Ke porridge efe e 'ngoe e tla thusa ho fokotsa cholesterol? E 'ngoe ea lijo-thollo tse bonolo ebile li phetse hantle ke poone.
Ka lebaka la sebopeho sa eona se leka-lekaneng, ba har'a ba pele ba ho fuoa bana ba banyenyane ho leka. Li-grits tsa poone li na le limela tse ngata, fiber, livithamini le liminerale. Lenane la eona la glycemic le tlase haholo, hoo hangata e bang sehlahisoa sa bohlokoa bakeng sa batho ba nang le lefu la tsoekere.
Porridge ea poone e na le livithamini A, C, PP le E, potasiamo, calcium, magnesium le phosphorus. E boetse e na le folic acid, tšepe, vithamine B12 le selenium. Ka lebaka la ho ba teng ha carotenoids, ts'ebeliso e tloaelehileng ea grit ea poone e thusa ho thibela mofetše oa sebete le mala, lefu la pelo.
Polenta e theola boemo ba cholesterol e mpe, e hloekisa methapo ea mali mme e ntlafatsa ts'ebetso ea ts'ebetso ea pelo eohle. Ho fapana le lijo-thollo tse ling, ts'ebetso ea ho e lokisa le ho e fetola hore e be li-flakes kapa phofo ha e fokotse palo ea thepa ea eona e molemo.
Ho sebelisa khafetsa khafetsa ho tla ama boemo ba mmele ka botlalo:
Ho ja porridge ho kenya letsoho ho:
- ho matlafatsa ho itšireletsa mafung;
- ho ntlafatsa boemo ba letlalo, moriri le lipekere;
- ho hlophisoa ha tlhaho ea hohle ka mpeng;
- ho ntlafatsa ts'ebetso ea pelo, ho hloekisa methapo ea mali;
Ntle le moo, likarolo tsa porridge li kenya letsoho ho tloseng chefo le lintho tse chefo 'meleng.
Ke lijo life tse ka u thusang ho fokotsa maemo a hau a cholesterol a fosahetseng a hlalositsoe videong ena.
