Cholesterol e phahameng ke e 'ngoe ea lintlha tsa mantlha kholisong ea mafu a pelo le pelo. Ho latela Mokhatlo oa Lefatše oa Bophelo, litla-morao tse fetang 20% le litlhaselo tsa pelo tse fetang 50% li bakoa hantle ke khatello e matla ea k'holeseterole 'meleng.
Ka linako tse ling sesosa sa boemo bona e ba tšenyo ea lefutso, empa hangata cholesterol e ngata ke litholoana tsa khaello ea phepo e nepahetseng. Ka hona, ho fokotsa cholesterol, ho kgothaletswa ho latela lijo tse khethehileng tsa kalafo tse nang le litaba tse tlase tsa mafura a liphoofolo.
Lijo tse joalo li ke ke tsa thusa eseng feela bakeng sa mafu a pelo le pelo, empa le ho bakuli ba nang le lefu la tsoekere, pancreatitis, cholecystitis le mafu a sebete. Leha ho le joalo, ho bohlokoa ho hopola hore batho ba nang le cholesterol e phahameng ba hloka ho ja tse fapaneng e le ho qoba khaello ea livithamini, liminerale le lintho tse ling tse molemo.
Ka hona, bakuli bohle ba tloaetseng ho ba le lefu la ho itšireletsa mafung, o hloka ho tseba hore na ke lijana life tse sebetsang bakeng sa cholesterol e phahameng, ho li pheha ka nepo, lihlahisoa life tseo u ka li sebelisang ho pheha le ho etsa lijo tsa lijo li le monate haholo.
Lijo tsa k'holeseterole e phahameng
Batho ba jang lijo tsa sejoale-joale ka tumellano ba amohela phepo e nepahetseng ea kliniki e le eona tsela e atlehang ka ho fetisisa ea ho theola cholesterol ea mali le ho fokotsa kotsi ea ho tšoaroa ke pelo le ho otloa ke lilemo tse ngata.
Taba ke hore matlapa a hatella tlhahiso ea k'holeseterole ea hau 'meleng, e leng molemo molemong oa bophelo ba motho ebile e hlokahala tsamaisong ea pelo. Li-lipoprotein tse phahameng haholo ha li fane ka karolo feela ho theheng cholesterol, empa hape li thusa ho lokisa mafura le ho li tlosa 'meleng.
Ho fapana le lithethefatsi tsa "statin", "lijo" li na le phello ea k'holeseterole e mpe, e atisang ho lula marakong a methapo ea mali le ho baka tšenyo ea mali. bokong.
Lijo tsena li khothalletsoa ho latela basali le banna bohle ba tšetseng nako ea lilemo tse 40 mme ba fihlile lilemong tse mahareng. Sena se bakoa ke liphetoho tse amanang le botsofe 'meleng oa motho, haholo-holo ka ho khaotsa ho ilela khoeli, tse bakang ho fetoha ho matla ha cholesterol maling.
Lijo tse thibetsoeng k'holeseterole e phahameng:
- Lihlahisoa: bokong, liphio, sebete, ho kenya sebete, leleme;
- Litlhapi tse halikiloeng le nama;
- Lihlahisoa tsa lebese: botoro, tranelate, tranelate e bolila ea mafura, lebese lohle, chisi e thata;
- Li-sausage: mefuta eohle ea lisoseji, lisose le lisoseji;
- Mahe a likhoho, haholo-holo yolk;
- Litlhapi tse mafura: katse ea tlhapi, mackerel, halibut, sturgeon, sturgeon stellgeon, sprat, eel, burbot, saury, herring, beluga, carp ea silevera;
- Litlhapi tsa tlhapi;
- Lijo tse nang le mafura: nama ea kolobe, likhantsi, malinyane a likhama;
- Mafura a liphoofolo: mafura, mutton, nama ea khomo, khantsi le mafura a dae;
- Lijo tsa leoatleng: oysters, shrimp, crab, squid;
- Margarine
- Kofi e halikiloeng le hang-hang.
Lihlahisoa tsa ho fokotsa cholesterol:
- Mohloaare, o linseed, oli ea sesame;
- Oat le raese ea raese;
- Oatmeal, raese e sootho;
- Litholoana: avocado, kharenate, mefuta e sa tsoaneng ea morara;
- Nate: kedare, lialmonde, pistachios;
- Peo ea mokopu, soneblomo, folaxe;
- Monokotšoai: li-blueberries, fragole, cranberries, lingonberries, aronia;
- Li-legum: linaoa, lierekisi, lensisi, linaoa;
- Mefuta eohle ea hop: e tšoeu, e khubelu, Beijing, Brussels, cauliflower, broccoli;
- Greens: dill, parsley, celery, cilantro, basil le mefuta eohle ea salate;
- Garlic, onion, motso oa ginger.
- Pelepele e khubelu, e mosehla le e tala;
- Li-sardine le litlhapi tsa lelapa la salmon;
- Tee e tala, li-decoctions tsa limela, lero la meroho.
Lisebelisoa tsa ho pheha
Lipheho tsa cholesterol e phahameng li kenyelletsa feela lijo tse phetseng hantle tse lokiselitsoeng ho latela melao ea lijo tse phetseng hantle. Ka hona, ka tšekamelo ea ho atherosclerosis, ho thibetsoe ka thata ho ja lijo tse halikiloeng, tse halikiloeng kapa tse phehiloeng ka merohong ea oli le nama.
E thusang haholo ho bakuli ba nang le cholesterol e phahameng e tla ba lijana tse halikiloeng, tse halikiloeng ntle le oli, tse phehiloeng ka ontong kapa tse phehiloeng ka metsing a nang le letsoai le fokolang. Ka nako e ts'oanang, oli ea meroho le apole ea tlhaho kapa asene ea veine e lokela ho sebelisoa e le moaparo.
Ho bohlokoa ho kenyelletsa ka botlalo lijong tse apereng tse entsoeng ka mokhoa o itokiselitsoeng, joalo ka mayonnaise, ketchup le lisose tse fapaneng, ho kenyeletsa le soy, kaha li na le letsoai le leholo. Li-sauces li lokela ho lokisoa ka boithatelo motheong oa oli ea mohloaare le sesame, yogurt e mafura a tlase kapa kefir, hammoho le lime kapa lero la lemone.
Salate ea meroho le avocado.
Salate ena e phetse hantle haholo, e na le ponahalo e ntle le tatso e ntle.
Lisebelisoa
- Avocado - litholoana tse peli tse bohareng;
- Peprika ea Paprika (Bulgaria) - 1 e khubelu le e 1 tala;
- Salate - hlooho e tloaelehileng ea hop;
- Likomkomere - li-pcs tse 2 .;
- Celery - likhaba tse 2;
- Oli ea mohloaare - 1 tbsp. khaba;
- Lemon (kalaka) lero - khaba e le 1;
- Greens;
- Letsoai le pepere.
Hlatsoa makhasi a salate hantle metsing a phallang ebe u a rusolla likotoana. Arola makhasi a avocado ho lejoe, ebola ebe u khaola likarolo. Peo ea pepere mme e khaoloe ka makala. Cucumber le celery mahlaka a chop ka li-cubes. Tšela lisebelisoa tsohle ka sekotlolo se tebileng.
Kopanya oli ea linoko le lero ka khalase, kopanya hantle ebe u tšela meroho. Hlatsoa merogo, e ntše ka thipa ebe u fafatsa salate ho eona. Kenya letsoai, pepere e ntšo ebe u kopanya ka botlalo. Khabisa salate e felisitsoeng ka sprig ea parsley.
Coleslaw.
Salate e tšoeu ea k'habeche ke tharollo ea setso ea k'holeseterole e phahameng, hape e thusa ho tlosa chefo 'meleng. Ntle le moo, e ntlafatsa hantle mokhoa oa ho silila lijo ebile e khothalletsa ho theola boima ba 'mele.
Lisebelisoa
- K'habeche e tšoeu - 200 gr .;
- Lihoete - 2 likhomphutha .;
- Eiee - 1 pc .;
- Apple e monate le e bolila - 1 pc .;
- Oli ea mohloaare - 1 tbsp. khaba;
- Greens;
- Letsoai
Khaola k'habeche ka makala a masesaane, a fafatse ka letsoai le setlolo habobebe ka matsoho a hau. Khaola onion ka mehele e halofo, e tšele ka sekotlolo se tšesaane ebe u tšela 1 tbsp ea metsi le asene. khaba. Ho tloha apole khaola konokono ebe u khaola li-cubes. Fetolela hop ka sekotlolo se tebileng, eketsa lihoete tse halikiloeng le apole e khethiloeng ho eona.
Fafatsa tleloubu ea lebone ebe u kenya salate. Cheka meroho ebe u fafatsa meroho ho eona. Tšela oli ea mohloaare ka holim'a salate ebe u eketsa letsoai haeba ho hlokahala. Kopanya hantle hape u khabise ka litlama tse ncha.
Sopho ea khoho ka buckwheat.
Lijo tse nang le mafura a mangata ha li khothalletsoe batho ba nang le cholesterol e phahameng. Empa moro oa likhoho o na le limatlafatsi tse ngata, haeba o lokiselitsoe hantle, o na le cholesterol e fokolang.
Lisebelisoa
- Sefuba sa khoho - hoo e ka bang 200 gr;
- Litapole - li-tubers tse 2;
- Li-groats tsa Buckwheat - 100 gr .;
- Carrot - 1 pc .;
- Eiee - 1 pc .;
- Oli ea mohloaare - 1 tbsp. khaba;
- Greens;
- Letsoai le pepere.
Hlatsoa sefuba sa khoho hantle, kenya pan 'me u tšollele metsi a batang a hloekileng. Beha pitsa ka setofo, e tlise ho pheha, fokotsa mocheso hanyane mme o tlohele ho pheha metsotso e 10. Ebe o tšela moroo oa pele, o hlatsoe pan ho foeb, o behe sefuba sa khoho ho eona hape, tšela metsi a hloekileng ebe o pheha ho fihlela bonolo bakeng sa lihora tse 1,5.
Ebola litapole mme u khaole ka li-cubes. Tlosa peel ho onion ebe u khaola ka daice e bohareng. Ebola lihoete le khaba ka grate e mahoashe. Tšela oli ea mohloaare ka pane e chesitsoeng pele, eketsa onion le Fry hoo e ka bang motsotso. Kenya lihoete le Fry ho fihlela eiee e le khauta.
Tlosa sefuba sa khoho ho moro, sehiloeng likoto ebe u eketsa sopho hape. Rinse buckwheat hantle, tšela ka har'a moro ebe o pheha metsotso e 10. Kenya litapole ebe u pheha metsotso e meng e 15. Metsotso e 5 pele u pheha, eketsa lieie e halikiloeng le lihoete, letsoai le pepere e ntšo. Tima sopho e felileng ebe u fafatsa ka litlama tse khoriloeng hantle. Nako e lekantsoeng ea ho pheha sopho ena ke lihora tse peli.
Sopho ea pea le meroho e halikiloeng.
Leha e le hore sopho ena e lokisitsoe ntle le nama, empa e fetoha e monate ebile e sa khotsofatse, 'me ka nako e ts'oanang ha e na cholesterol.
Lisebelisoa
- Eggplant - 1 e kholo kapa e 2 e nyane;
- Pepere ea Bell - 1 e khubelu, e mosehla le e putsoa;
- Eiee - 1 pc .;
- Garlic - li-clove tse 4;
- , Tomate e halikiloeng - 1 e ka khona (400-450 gr.);
- Lierekisi - 200 gr .;
- Cumin (Zera) - tee e le 'ngoe;
- Letsoai le pepere;
- Greens;
- Yoghur ea tlhaho - 100 ml.
Khaola li-eggplant meheleng, letsoai hantle ebe u kenya colander. Kamora halofo ea hora, hlakola li-eggplant ka metsing a hloekileng ebe u omella ka thaole ea pampiri. Tlosa lipeo ho pepere ea tšepe 'me u khaoloe ka li-cubes. Ebola eiee 'me u se ke ua khaola li-cubes tse nyane haholo.
Tšela leqephe la ho baka ka oli ea meroho, beha meroho e lokiselitsoeng pele ho eona, o tšela ka oli, letsoai le pepere. Tšela leqephe la ho baka ka ontong ebe u pheha meroho ka mocheso oa likhato tse 220 bakeng sa metsotso e 20, ho fihlela ba fumana mochini o bobebe oa khauta.
Hlatsoa lierekisi ka botlalo, kenya pan ebe u eketsa tamati. Kola khoele ka seretse ho ea sebakeng sa phofo ebe o e tšela ka pane. Tšela ntho e ngoe le e ngoe ka metsi a batang, a chesoa, tlisa ho pheha mme o phehe metsotso e 40-45. Kenya meroho e halikiloeng sopho, letsoai le pepere ebe u fafatsa ka litlama tse khoriloeng hantle. Pele o sebeletsa, tšela sekotlolo sa sopho 1 tbsp. khaba ea yogurt.
Turkey ka meroho.
Lipheho tsa k'holeseterole e phahameng hangata li kenyelletsa nama ea phepo, eo e leng ea bohlokoa ka ho fetisisa eo e leng fillet ea turkey. E na le mafura a fokolang mme e ntle haholo bakeng sa bophelo bo botle. Ha ea lokela ho kenngoa ho pheha e matla, kahoo turlet fillet e tsamaisoa hantle haholo.
Lisebelisoa
- Turkey sefuba (filet) -250 gr .;
- Zucchini - meroho e 1 e nyane;
- Lihoete - 1 pc .;
- Pepere ea Bell - 1 pc .;
- Eiee - 1 pc .;
- Yogurt - 100 ml .;
- Garlic - 2 li-clove;
- Greens;
- Letsoai le pepere.
Hlatsoa sefuba, se omelle ka thaole ea pampiri ebe u etsa likhahla tse nyane mahlakoreng ka bobeli. Zucchini e khaole mehele. Ebola ebe u khaola lihoete. Ebola eiee ebe u kha mehele e mehele. Tšela sefuba sa turkey ho cooker ea butle, letsoai le pepere. Koahela fillet ka lieie, lihoete ebe u hasanya mehele ea zukchini ka holimo. Mouoane metsotso e 25-30.
Ebola konofolo, u felle ka har'a mohatlana ebe o eketsa ho yogurt. Grie meroho ka thipa e bohale ebe o tšela ka har'a motsoako oa konofolo. Kopanya sopho hantle. Tšela sefuba se felileng ka poleiti le meroho ebe u tšela asene ea konofolo.
Trout ho mosamo oa litapole-onion.
Litlhapi ke e 'ngoe ea lijo tsa bohlokoa lijong ho fokotsa cholesterol e mpe. E tlameha ho kenyelletsoa lijong tsa hau, haeba eseng letsatsi le leng le le leng, bonyane makhetlo a 'maloa ka beke. Leha ho le joalo, ho bohlokoa ho khetha mefuta e sa lebelo ea litlhapi, joalo ka trout, e nang le cholesterol e nyane haholo.
- Trout ke setopo sa boholo bo bohareng;
- Litapole - li-pcs tse 2 .;
- Eiee - 1 pc .;
- Eiee e tala - sehlopha se senyenyane;
- Garlic - li-clove tse 3;
- Greens;
- Letsoai le pepere.
Khaola litlhapi ka likarolo tse ling, kenya sekotlolo se seholo, u fafatse ka letsoai ebe u tlohela metsotso e 20. Ebe o tlosa letlalo la tlhapi ebe o tlosa lipeo. Hlatsoa litapole, li ebola ebe u li etsa metenya e bophara ba 0.5 cm.
Tlosa likhoele ka onion ebe u lihela mehele. Ebola ebe u khaola likhalase tsa konofolo. Khaola meroho hantle haholo. Tšela leqephe la ho baka ka oli ea meroho, beha mehele ea litapole ho eona, e koahele ka mehele ea onion, u fafatse ka konofolo, litlama, letsoai le pepere. Beha likotoana tsa trout ka holim'a ntho e ngoe le e ngoe.
Koahela leqephe la ho baka ka foil ebe o beha ho baka ka ontong bakeng sa halofo ea hora ka mocheso oa likhato tse 200. Tlosa sejana se phethiloeng ka ontong, ebe u siea foil metsotso e 10 ntle le ho tlosa foil. Sebeletsa lihlapi ka meroho.
Lijo tse nang le k'holeseterole e phahameng li lokela ho lateloa bophelo bohle.
Sessert e phetseng hantle ka ho fetisisa
Haeba ho na le tlolo ea ts'ebetso ea cholesterol metabolism, o ka sebelisa khekhe ea Persimmon le Blueberry.
Sessert ena ha e lokele batho ba nang le cholesterol e phahameng feela, empa le bakuli ba nang le lefu la tsoekere. Keke ena ha e na tsoekere le phofo, ho bolelang hore e thusa ho theola boima ba 'mele haholo.
Bakeng sa tlhahlobo u tla hloka li-walnuts - 80 gr .; mehla - 100 gr .; Cardamom ea lefats'e - pina.
Bakeng sa ho tlatswa o hloka persimmon - litholoana tse 2; mehla - 20 gr .; sinamone - pinch; metsi - kopi ea ¾; agar-agar - khaba ea ¾.
Tlatsa e na le metsoako e latelang:
- Frozen Blueberries - 100 gr. (o ka nka li-currants tse ntšo, li-blueberries le monokotsoai o mong o ratoang);
- Agar-agar - khaba ea ¾;
- Sebaka sa tsoekere sa Stevia - 0.5 tsp.
Tlosa li-blueberries ka sehatsetsing, hlakola kapele ka metsi a batang, kenya sekotlolo ebe u tloha ho defrost. Tšela linate ka blender, grind ho ea boemo ba crumbs hantle le tšela ka poleiti. U sebelisa blender, sila grata hore e be phofo e tenya, eketsa linate, Cardamom ho tsona ebe u bulela sesebelisoa hape ho fihlela hlama e fumana ho tšoana.
Nka sekotlolo sa ho baka mme o manehele tlase le pampiri e entsoeng ka letlalo. Tšela motsoako o tsoang molemong oa linate ho eona 'me u phole hantle. Tšela hlobo ka sehatsetsing lihora tse ka bang tse peli, ebe u e beha hape ka sehatsetsing. Ka nako ena, o lokela ho tlatsa, eo ho eona o hlokang ho pheha ka litapole tse khotliloeng tsa blender tse tsoang ho Persimmons, mehla le sinamone.
Fetisetsa boima ba litholoana tse feliloeng ho stewpan ebe o beha mollo o monyane. Puree e lokela ho futhumala ebe e futhumala hanyane ho feta mocheso oa moea. Motsoako o tlameha ho hlohlona nako le nako. Tšela metsi ka nkhong e 'ngoe, beha agar-agar ebe u beha setofo. Tsoelang pele ho hlohlelletsa ho tlisa metsi ho pheha.
Ho theola litapole tse khotliloeng ka khaba, tšela metsi a tšesaane ka ho eona le agar-agar le kopanya ka botlalo. Tlosa foromo ea hlama ka sehatsetsing ebe o tšela sekala se tlatsang. Tlohela ho pholile ho fihlela mocheso oa kamore ebe o kenya sehatsetsi bakeng sa ho tiisoa.
Tšela lero la melee e ntšoa nakong ea ho qhibiliha ha li-blueberries ka khalase ebe u eketsa metsi, e le hore bophahamo ba eona ke 150 ml. (¾ senoelo). Tšela lero ka saucepan, eketsa agar-agar mme o phehe, o sa lebale ho hlohlona khafetsa.
Tlosa likuku ka sehatsetsing, beha litholoana ho sona ebe u tšela ho tlatsa ka holimo. E lumelle hore e pholile, ebe e beha sehatsetsing bonyane lihora tse 3, 'me ka ho khetheha bosiu. Keke e joalo e tla ba mokhabiso o motle bakeng sa matsatsi ohle a phomolo.
Ho ja ka k'holeseterole e phahameng ho hlalositsoe videong ena.
