Batho ba bangata letsatsi le leng le le leng ba ja lijo tse mafura le tse halikiloeng, ntle le ho nahana hore lijo tse joalo ha li mpe feela palo, empa le lijana. Ntle le moo, e na le k'holeseterole e bokellanang marakong a methapo ea methapo le methapo, e theha li-plagios tsa atherosselotic.
Ena ke tsela eo hypercholesterolemia e hōlang ka eona, e leng kotsi haholo ho lefu la tsoekere. Ho thibeloa ha methapo ea kutlo ho senya ts'ebetso ea litho tsa bohlokoa, tse ka lebisang ho otloa kapa ho ruruha, ho lebisa lefung.
Ho thibela mathata, ho bohlokoa ho sebelisa lijo tse nang le k'holeseterole e tlaase letsatsi le letsatsi. Lijo tse phetseng hantle li thusa ho nolofatsa metabolism ea lipid, e ntlafatsa ts'ebetso ea methapo ea pelo le ho matlafatsa 'mele ka botlalo.
Cholesterol ke eng mme hobaneng e le kotsi?
Cholesrol ke joala ba lipophilic bo hlahisoang ka ho khetheha ka liphio, pampitšana ea mala, litšoelesa tsa botšehali le litšoelesa tsa adrenal. Lintho tse ling kaofela li kena 'meleng ka lijo.
Tai e mafura e etsa mesebetsi e mengata e bohlokoa. Ke karolo ea likarolo tsa lisele, e kenelletseng ho secretion ea vithamine D le lihormone tse ling, e ts'ehetsa ts'ebetso ea methapo ea methapo le ea ho ikatisa.
Cholesterol e ka ba boima ba limolek'hule tse tlase (LDL) le boima bo phahameng ba limolek'hule (HDL). Likarolo tsena li fapana ka sebopeho le liketso tse fetisitsoeng 'meleng. Kahoo, likepe tse hloekileng tsa HDL, le LDL, ho fapana le hoo, li koahele.
Ntle le moo, lipoprotein tse fokolang haholo li senya phepelo ea mali ho litho. Ho fokotseha ha leseli la mokokotlo ka har'a myocardium ho lebisa ho ponahalong ea pelo le ischemia. Ka tlala e felletseng ea oksijene, tisy necrosis e etsahala, e qetellang ka tlhaselo ea pelo.
Li-plaque tsa atherosclerotic hangata li thehoa ka har'a lijana tsa boko. Ka lebaka leo, lisele tsa methapo lia shoa 'me lefu la stroke le hlaha.
Bakeng sa ts'ebetso e tloaelehileng ea 'mele, hoa hlokahala hore boemo ba k'holeseterole e kotsi le e molemo e lekane. U ka tsitsa karo-karolelano ea lintho tsena haeba u sebelisa lijo tse letsatsi le letsatsi tse tla fokotsa khatello ea LDL.
Ka holim'a tsohle, litaba tsa k'holeseterole e kotsi maling li tsosoa ke mafura a sa tsoakoang a tsoang liphoofolong. Lihlahisoa tse latelang li na le cholesterol e phahameng:
- offal, haholo-holo likotsi;
- nama (nama ea kolobe, letata, konyana);
- botoro le chisi;
- mothwebe;
- litapole tse halikiloeng;
- tlhapi ea tlhapi;
- liswiti;
- sopho e bolila ea tranelate le mayonnaise;
- moroho o nonneng oa nama;
- lebese lohle.
Empa ha ua lokela ho lahla mafura ka ho felletseng, kaha a hlokahala bakeng sa metabolism e tloaelehileng mme a kene sebopeho sa sele.
Bakeng sa tekanyo e leka-lekaneng, ho lekane ho ja lijo tse fumanehang ka har'a LDL.
Lijo tse theolang kholeseterole
Lijo tse nang le k'holeseterole e tlase li na le limmaloa le limela tse ngata haholo. Ho ipapisitsoe le lintho tsena, ho etsoa li-yogurts tse se nang tsoekere tse ngata, tse nkeloang hypercholesterolemia.
Lihlahisoa tse ling tse ngata li tla thusa ho fokotsa litekanyetso tsa cholesterol ea LDL ka 10-15%. Lenane la lijo tse nang le mafura a phetseng hantle, lecithin le linoleic, arachidonic acid e etelletsoe pele ke mefuta ea likhoho (khoho, turke fillet) le nama (veal, rabi).
Ka k'holeseterole e phahameng, phepo e lokela ho matlafatsoa ka lihlahisoa tsa lebese tse nang le mafura a tlase (chisi ea chisi, kefir, yogurt). Ha e sa na thuso ea letho ke lijo tsa leoatleng le mefuta e meng ea litlhapi (shrimp, pike perch, hake, squid, scallops, mussels) e nang le iodine, e sa lumelle lipids ho beoa maboteng a vascular.
Lijo tse ling tsa cholesterol e tlase li bontšoa tafoleng e ka tlase:
| Lebitso la sehlahisoa | Ketso mmeleng |
| Lithollo tsa mabele ka botlalo (harese, raese e sootho, habore, buckwheat, oatmeal, korong) | E na le fiber e ngata, e fokotsang LDL ka 5-15% |
| Litholoana le monokotsoai (litholoana tsa lamunu, fragole, liapole, li-avocados, morara, raspberries, plums, libanana) | Li na le fiber e ngata e qhibilihang, e sa qhibilihang ka mala, e tiisa k'holeseterole 'me e e ntše' meleng. Li-vithamine le liminerale li fetola LDL ho lintho tse molemo tse kang lihormone tsa thobalano |
| Lioli tsa limela (mohloaare, soya, cottonseed, rapese, poone, soneblomo, linseed) | Ke phetoho e felletseng bakeng sa lihlahisoa tse mpe tsa k'holeseterole. Li na le oleic acid, omega-3 le 6 le lintho tse ling tse khahlanong le atherogenic (phytostanols, phospholipids, squalene, phytosterols). Lintho tsena li fokotsa cholesterol le ho fokotsa kotsi ea lefu la pelo. |
| Meroho (tamati, eggplant, konofolo, lihoete, hop, zucchini) | Ka tšebeliso ea letsatsi le letsatsi, theola boemo ba cholesterol e mpe ho 15%. Ba hloekisa lijana tse tsoang li-atherosselotic plaque, ba thibela sebopeho sa bona nakong e tlang |
| Li-legumes (lens, linaoa, likuku, soya) | Fokotsa khatello ea LDL ho fihla ho 20% ka lebaka la selenium, isoflavone le magnesium. Lintho tsena li na le matla a ho thibela li-antioxidant, li qholotsa li-cholesterol plaque tse tsoang marakong a methapo ea mali |
| Nate le lipeo (folaxe, lialmonde, li-pistachios, li-cashews, lipeo tsa sesame, lijo-thollo tsa kedare) | Li na le phytostanols e ngata le li-phytosterols tse ntšang LDL 'meleng. Haeba u ja 60 g ea lihlahisoa tsena letsatsi le leng le le leng, ka nako ea khoeli, litaba tsa k'holeseterole li tla theoha ho 8%. |
Li-seasonings tse ling li kenyelitsoe lethathamong la lijo tse nang le phepo e ntle bakeng sa hypercholesterolemia. Linoko tse joalo li kenyelletsa marjoram, basil, dill, laurel, peo ea caraway le parsley. Mme tšebeliso ea lierekisi tse tsoekere, pepere e ntšo le e khubelu e lakatseha ho lekantsoe.
Ntle le ho qheleloa ka thoko ho lijo tsa mafura, ho thibela hypercholesterolemia, ho bohlokoa ho fokotsa tšebeliso ea lik'habohaedreite tse potlakileng.
Ntle le moo, tsoekere, bohobe bo tšoeu, semolina, confectionery, raese kapa pasta ha li na feela khalori e phahameng, empa hape li kenya letsoho ho keneng ka potlako ea cholesterol 'meleng.
Menyako le litlolo tsa lijo tse theolelang cholesterol
Lijo tse nang le mafura a mangata a nang le mafura li lokela ho tsoakana. Lijo li lokela ho nooa ho isa ho makhetlo a 6 ka letsatsi ka likarolo tse nyane.
Mekhoa e khothalletsoang ea ho pheha ke ho baka ontong, ho pheha ka mouoane, ho pheha le ho tšela. Haeba u latela melao ena e bonolo, joale boemo ba cholesterol bo tloaelehileng kamora likhoeli tse 'maloa.
Ho sa tsotelehe khetho ea lijana, u lokela ho kenyelletsa meroho, lihlahisoa tsa lebese le bolila tse sa mafura, litholoana, litlama, monokotsoai, nama e se nang mafura, tlhapi le lijo-thollo tse fumanehang ka har'a lijo tsa hau. Lethathamo la mehlala ea hypercholesterolemia le shebahala tjena:
- Lijoa tsa hoseng - salmon e phehiloeng, oatmeal e nang le litholoana tse omisitsoeng, linate, toast ealemelemeal, yogati, chisi e nang le mafura a tlase, mahe a hlatsoitsoeng, li-cookies tsa biscuit kapa porridge ea buckwheat ka salate ea meroho. Ha e le seno, botala, berry, tee ea ginger, lero la litholoana kapa compote, uzvar li loketse.
- Lijo tsa motšeare - lamunu, apole, chisi e tlase e mafura a mangata, morara.
- Lijo tsa motšeare - raese ea raese e nang le tlhapi e phehiloeng, sopho e entsoeng ka borsch, sopho ea meroho kapa salate, khoho e halikiloeng kapa sefuba sa turkey, li-cutlets tsa steak veal.
- Snack - lero la berry, bohobe bo nang le peo ea bran le sesame, salate ea litholoana, kefir.
- Lijo tsa mantsiboea - salate ea meroho e nokiloeng ka oli ea meroho, nama ea khomo e halikiloeng kapa tlhapi, harese kapa phofo ea poone, sechu.
- Pele u robala, u ka noa tee kapa khalase ea kefir e le 'ngoe.
Ho fokotsa sekhahla sa k'holeseterole e mpe, o lokela ho sebelisa litlolo tse tsoang lijong tse lumelloang. Ka hona, ho halika le lensisi ho tla thusa ho fokotsa khatello ea LDL.
Linaoa li belisoa ho fihlela li le bonolo, li hasoa ka colander, moro ha o huleloe. Onion e le 'ngoe le li-clove tse peli tsa konofolo li khabisitsoe hantle. Ebola letlalo ho tloha ho tamati tse 2-3, khaola nama ka li-cubes.
Meroho e kopantsoe le lentil puree le sechu bakeng sa metsotso e 10. Qetellong ea ho pheha, linoko (coriander, zira, paprika, turmeric) le oli e nyane ea meroho li ekeletsoa ke sose.
Ka k'holeseterole e phahameng, ho molemo ho sebelisa salate ea chisi ea Adyghe le avocado. Bakeng sa ho lokisoa ha eona, apole e le 'ngoe le pere ea alligator li khaoloa ka li-cubes ebe li tsoakane le chisi. Oli ea mohloaare, lero la lemone le mosetareta li sebelisoa e le moaparo.
Le ha o na le hypercholesterolemia, o ka sebelisa sopho ho tsoa pepere ea tšepe le lipalesa tsa Brussels. Mokhoa oa ho itokisa:
- Eiee, k'habeche, pelepele e tsoekere, litapole le tamati lia daoa.
- Meroho e tšeloa ka metsing a belang ebe e belisoa metsotso e 15.
- Qetellong ea ho pheha, eketsa letsoai le lenyane le linate le mohloa.
Ke lijo life tseo u lokelang ho li ja ka k'holeseterole e phahameng li hlalositsoe videong ena.
