Cholesterol ke joala bo mafura ba thepa ea liphoofolo. Ka hona, ntho e hlahisoa 'meleng oa motho, haholo-holo sebeteng. Lijo tsa manyolo ha li na motsoako oa lintho tse phelang.
Kantle ho k'holeseterole, tšebetso e tloaelehileng ea 'mele ha e khonehe. Ntho ke karolo ea "membrane ea lisele" e kenella ho bopeng lihormone tsa thobalano le li-corticosteroids tse bolokiloeng ka cortex ea adrenal.
Mefuta ea joala e mafura e rarahana ka letsoai, acid le liprotheine, li etsa lipoprotein tse tlaase le tse phahameng. LDL cholesterol e thusa ho hasana hohle mmeleng, e ba kotsi ha e fetisetsa lintho tse ngata liseleng ho feta kamoo li hlokang. Sena se lebisa ponahalong ea atherosclerosis le methapo ea methapo ea pelo.
HDL e tsamaisa k'holeseterole ho tloha ho lisele ho ea ho sebete, moo e robehang ebe e tlohela 'mele hammoho le bile. Li-lipoprotein tse nang le methapo e tlase li nkuoa e le lintho tse thusang ho thibela ponahalo ea maloetse a pelo le a pelo. Empa hobaneng ho ka ba le mofuta o kotsi oa LDL mme cholesterol e na le eng?
Lisosa tsa High Cholesterol
Ntho e ka sehloohong e eketsang cholesterol e felletseng maling ke khaello ea phepo e nepahetseng. Ha motho a ja lijo tse ngata tse nang le mafura a sa foleng, joale ha nako e ntse e tsamaea o tla fumanoa a le hypercholesterolemia.
K'holeseterole e tloaelehileng ea mali e fihla ho 5 mmol / L. Haeba boemo bo nyolohela ho 6,4 mmol / l, joale sena se nkuoa e le lebaka le tebileng la ho hlahloba lijo tsohle ka botlalo.
Ho latela lijo tse khethehileng, k'holeseterole e ka fokotsoa ho 15%. Morero oa eona o ka sehloohong ke tšebeliso e fokolang ea lijo tse mafura a liphoofolo.
Ho ipapisitse le bothata ba hypercholesterolemia, ts'ebeliso ea lihlahisoa tsa cholesterol e tlosoa ka mokhoa o itseng kapa e lekantsoe ka botlalo ho tsoa ho menyu. Ho feta moo, lijo tse joalo li tla thusa ho lahleheloa ke liponto tse eketsehileng, e leng ntho ea bohlokoa ho lefu la tsoekere le mofuta o ikemetseng oa lefu lena, hangata o na le botenya.
Bakeng sa ho thibela ho koaloa ha lijana tse nang le li-atherosulinotic plaque le ho fokotsa khatello ea LDL maling, lijo tsa cholesterol li lokela ho lateloa bonyane likhoeli tse 3-5.
Melao-motheo ea phepo e nepahetseng ke e latelang:
- Fokotsa likateng tsa khalori e felletseng ea lijo (ho ja lijo tse nang le carb e tlase).
- Ho hana ha mafura a liphoofolo le joala, haholo biri.
- Ho ja letsoai le fokolang (ho fihlela ho 8 g ka letsatsi).
- Kenyelletso ea lijo tsa letsatsi le letsatsi tsa mafura le meroho.
- Ho hana lijo tse halikiloeng.
Tekanyo ea thibelo ea lijo tse nang le k'holeseterole e itšetlehile ka ho teba ha hypercholesterolemia. Mehatong ea pele ea lefu lena, o ka ja ho fihlela ho 300 g ea lihlahisoa tsa liphoofolo ka letsatsi. Mme haeba matšoao a cholesterol a phahame haholo, joale ha ho na ho feta 200 mg ea cholesterol e lokelang ho jeoa ka letsatsi.
Ho bonolo haholo ho tseba hore na joala bo mafura bo kae lijong. Bakeng sa sena o hloka ho sebelisa manane le litafole tse ikhethang.
Lekhoba, nama le lihlahisoa tsa lebese
Joalokaha ho boletsoe ka holimo, lijo tsa liphoofolo li ka phahamisa maemo a cholesterol maemong a phahameng. Ka hona, e tlameha ho jeoa ka bongata.
Kahoo, litlhapi ka botsona li phetse hantle, empa li na le joala bo mafura. K'holeseterole e ngata e teng ho carp (280 mg ka 100 g), mackerel (350), stellate sturgeon (300). Ho cholesterol ea leoatleng e ata ka caviar e khubelu (300), squid, (267), eel (180), oysters (170).
Hangata ha ua lokela ho ja pollock (110), herring (95), sardine (140), shrimp (150). Ho molemo ho fana ka khetho ea tuna (60), trout (55), sehooa (53), Pike le puo ea leoatleng (50), crayfish (45), Horse mackerel (40), cod (30).
Leha ho na le tlhapi hobane tlhapi e na le cholesterol e ngata, lingaka le litsebi tsa phepo e ntle li khothaletsa ho e kenya lijong ka makhetlo a 1-2 ka beke.
Ntle le moo, lijo tsa leoatleng li tlosa mathata a metabolic mme li khotsofatsa 'mele ka mafura acid a bohlokoa, a lekanang karolelano ea HDL le LDL.
Kateng ea k'holeseterole e fumanehang lihlahisoa tsa nama e mafura:
| Lebitso la sehlahisoa | Palo ea cholesterol ka mg ka 100 g |
| Fillet | |
| Turkey | 40-60 |
| Konyana | 98 |
| Nama ea khomo | 65 |
| Kuku | 40-60 |
| Nama ea nama ea kolobe | 110 |
| Veal | 99 |
| Nama ea pere | 78 |
| Nama ea mmutla | 90 |
| Letata | 60 |
| Goose | 86 |
| E qotsitse | |
| Sebete (nama ea kolobe, nama ea khomo, khoho) | 300/300/750 |
| Pelo (nama ea kolobe, nama ea khomo) | 150 |
| Mabali | 800-2300 |
| Leleme la nama ea kolobe | 40 |
| Mafura | |
| Kolobe | 90 |
| Nama ea khomo | 100 |
| Goose | 100 |
| Kuku | 95 |
| Ram | 95 |
| Mafura | 95 |
| Sosebelisoa | |
| Soseji e tsubiloeng | 112 |
| Sosebelisoa | 100 |
| Salami | 85 |
| Soseji e phehiloeng | 40-60 |
| Sosebelisoa | 150 |
| Soseji | 170 |
Motheong oa tlhaiso-leseling e tafoleng, hoa hlaka hore ho molemo ho ja nama e halikiloeng. Ho feta moo, likarolo tseo ho tsona ho se nang mafura le letlalo.
Ka thoko, ho lokela ho boleloa ka mahe. Protein ha e na cholesterol, empa ho 100 g ea turkey yolk ho na le 933 mg ea lintho tse kotsi, tse kholo - 884 mg, quail - 600 mg, khoho - 570 mg, mokopu - 520 mg.
Leha ho le joalo, liphuputso tse ngata li bontšitse hore bathong ba jang lehe le le leng ka letsatsi eseng makhetlo a fetang a mane ka beke, khatello ea cholesterol maling ha e eketsehe. Ntle le moo, yolk ha e lumelle limolek'hule tse mafura tsa lecithin hore li kenngoe maling ka bongata. Ntle le moo, mahe a tloaelehileng metabolism ea lipid, e eketsa boemo ba HDL, bo thusang ho khutlisetsa lisele tsa litho tsa kahare.
Lebese lohle ha le na kotsi ka hypercholesterolemia. Empa u ke ke ua e sebelisa hampe, hobane 100 ml ea seno se nooa ho tloha ho 23 ho isa ho 3.2 ml ea joala bo mafura. Mme lebese la poli le na le 30 ml ea LDL.
Hape, cholesterol e mpe lihlahisoa tsa lebese e ka lematsa haeba e jaloa khafetsa:
- Cheese e thata (tranelate, Chester, Gouda) - 100-114 mg ea cholesterol ho ligrama tse 100;
- Chess ea letsoai 30% - 90-100;
- Case chisi 60% - 80;
- Butter - 240-280.
Litsebi tsa lefu la tsoekere le hypercholesterolemia li lokela ho kenya lihlahisoa tsa lebese tse mafura a letsatsi le letsatsi tse nang le protheine le ho fumana likarolo lijong. Ena ke chisi ea chisi (40-1), yogati (8-1), kefir 1% (3.2), Whey (2), chisi ea linku (12).
Jala lijo
Limela ke tsona tse thusang ka ho fetisisa ho loantšeng hypercholesterolemia, hobane bongata ba tsona ha li na cholesterol e kotsi seboping sa tsona. Ka nako e ts'oanang, lijo tsa manyolo, ho fapana le moo, li thusa ho tlosa LDL 'meleng.
Ka hona, lingaka le litsebi tsa phepo e ntle li khothaletsa ka matla ho khutlisa mafura a liphoofolo ka mafura a meroho. Kahoo, oli ea mohloaare, sonobolomo, linseed, sesame kapa oli ea poone li ananeloa hantle ke 'mele.
Li na le mafura a polyunsaturated fatty acid e tloaelehileng ea lipid metabolism le e thibelang ho hlahisoa ha k'holeseterole marakong a methapo.
Mafura a meroho a na le livithamini tse ngata (A, E, D), li-antioxidants tse thibelang botsofali pele ho nako.
Haeba u nkela likhahla le mafura ka oli ea tlhaho, palo ea LDL maling e tla fokotseha ka 10-15%.
Lijo tse ling tsa semela tse khothalletsoang tšebeliso ea letsatsi le letsatsi bakeng sa hypercholesterolemia:
| Lebitso la sehlahisoa | Ketso mmeleng |
| Lijalo tsa motso, ntle le litapole (li-beet, radishing, lihoete) | Ka tšebeliso ea kamehla, fokotsa bongata ba joala bo mafura ka 10% |
| Garlic, onion e khubelu | Lipalo-palo tsa tlhaho tse fokotsang secretion ea LDL li hloekisa methapo ea mali ea li-cholesterol plaque |
| Meroho (k'habeche e tšoeu, zucchini, li-eggplant, tamati) | Ka har'a fiber, u se ke ua lumella LDL hore e kenngoe maling le ho e tlosa 'meleng |
| Li-maleiri (linaoa, lensisi, likuku) | Haeba u sebelisa sehlahisoa sena ka khoeli, joale boemo ba cholesterol e mpe bo tla fokotseha ka 20% |
| Lijo-thollo (oatmeal, raese e sootho, harese, korong ea koro) | E na le fiber e ngata e tlotsang lipoprotein |
| Nuts le peo (sonobolomo, folaxe, sesame, cashew, peanuet, almonds) | E na le phytostanols le phytosterols e ngata e theolang cholesterol ka 10% |
| Litholoana le monokotsoai (avocado, morara, liapole, litholoana tsa lamunu, cranberries, raspberries) | Ho na le li-pectin le fiber ho thibela LDL ho bokellana ka har'a likepe |
Lihlahisoa tse felisitsoeng le tse felisitsoeng
Ka hypercholesterolemia, ho bohlokoa ho khetha lijo ka hloko hore u li phehe. Ka hona, ha e khothalletsoe ho ja li-broths tsa nama e ruileng le aspic. Leha taba ena e le hore lijana tsena li na le gelatin e phetseng hantle, e senang cholesterol, e kotsi ho bophelo bo botle, kaha e ateloa ke mafura a liphoofolo.
Lingaka li boetse li khothaletsa hore hypercholesterolemia e tlohele ka botlalo lijo tse monate tse monate. Ho joalo, ka confectionery, ho ekelletsa phofo, tsoekere, e se nang k'holeseterole, mafura a trans, margarine kapa botoro hangata li eketsoa.
Le haeba ho sebelisa lipompong khafetsa ho baka botenya, bo eketsang kotsi ea ho ba le lefu la atherosclerosis. Haeba u hlile u batla ho ja lijo tse theolelang, ho molemo ho iphekola ho marshmallows, salate ea litholoana, mahe a linotsi ka fructose le mahe a linotsi.
Hape, batho ba batlang ho theola cholesterol e tlase ha ba khothaletsoe ho ja lijo tse felileng (li-dumplings, li-meatball, li-pancake), lijo tse bobebe le lijo tse potlakileng. Lijo tse joalo kamehla li eketsa palo ea lipoprotein tse tlase 'meleng. Le haeba ka sehlahisoa lihlahisoa tsena li se na cholesterol, li ntse li tla qobella sebete ho etsa secolesterole ea morao.
Li-sauces tse fapaneng li na le phello e tšoanang 'meleng. Tse mpe ka ho fetisisa li kenyelletsa ketchup, mayonnaise, bechamel, galandes, tartar, gravy e tšoanang le moaparo.
Ke lijo life tse nang le k'holeseterole e ngata maling li hlalositsoe videong ena.
