11 Lijo Tse Molemo Bakeng sa Pelo ea Hao

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Liapole tse khubelu

Ho ja lijo tse nang le phepo e ntle le lik'hilojule tse nepahetseng ke tsela e 'ngoe e ntle ea ho hlokomela pelo ea hau. American Heart Association e fana ka maikutlo a lijo tse nang le litholoana le meroho, lihlahisoa tsohle, lihlahisoa tsa lebese tse tlaase, likhoho, litlhapi le linate. Ke keletso e ntle. Kahoo pele u ngola lenane la hau la lijo le latelang, sheba lihloliloeng tsa rona tse ratehang tsa pelo.

Liapole li na le li-phytochemical tse bitsoang quercetin tse sebetsang e le moemeli oa tlhaho oa ho ruruha 'me li ka thusa ho thibela mali le mali . Liapole li na le livithamine le fiber, li na le mefuta e sa tšoaneng e monate 'me li ka nkoa. Ja liapole tse nang le li-walnuts kapa lialmonde tse fokolang e le ho ja lijo tse nang le phepo e nepahetseng kapa ho eketsa liapole tse lekiloeng li saleng tsa hau.

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Lipontšo

Likokoana-hloko li ruile haholo ka monounsaturated fatty acids , joaloka oli ea mohloaare, hammoho le li-vithamine le li-phytochemicals tse sebetsang e le li-antioxidants ho sireletsa pelo ea hau (le likarolo tse ling tsa 'mele oa hau).

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Meroho e tala e tala

Meroho e meroho e mebala e na le vithamine tse ngata, liminerale le fiber, hammoho le li-calories tse tlaase. Ho jala meroho e tala e makhasi ho boetse ho amahanngoa le ho boloka mohopolo hamolemo ha u ntse u hōla. Sebelisa makhasi a spinachi e le setala sa salate kapa u sebelise Switzerland chard kapa khale joaloka sejana se lehlakoreng. Mochine o hloekileng oa broccoli o koahetsoeng ke veggie ka nako ea bohobe.

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Li-oats

Li-oats li na le fiber e tsitsitseng e bitsoang beta glucan e thusang ho fokotsa kakaretso ea k'holeseterole le LDL cholesterol. Fiber e sesebelang e boetse e thusa ho boloka tsamaiso ea hau ea lijo e phetse hantle. Thabela oatmeal ka tsoekere e nyenyane ea sootho le mefuta e mengata ea fragole le walnuts bakeng sa lijo tsa hoseng. Lijoana tse bolileng tse entsoeng ka li-oats li boetse li ntle ho uena-etsa bonnete ba hore u khetha lihlahisoa tse se nang tsoekere e eketsehileng.

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Oli ea Olive

Oli ea oli ea mohloaare e fokotsa kotsi ea lefu la pelo ka ho theola likarolo tsa LDL tsa k'holeseterole , 'me ke karolo ea bohlokoa ea lijo tsa Mediterranean. Khetha oli ea mohloaare ho pheha kapa u etse lero le monate bakeng sa bohobe bo feletseng ba lijo-thollo ka ho tšela oli ea mohloaare ka sekotlolo se senyenyane 'me u kenyelle karolo e itseng ea asene ea balsame le ho fafatsa oregano.

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Veine e khubelu

Veine e khubelu e na le polyphenols e ka ba e ntle bakeng sa pelo ea hau. Empa etsa bonnete ba hore u bo thabela ka teka-tekano. Liphuputso li bonts'a hore u hloka feela li-ounces tse 4 ho isa ho tse robeli tsa veine e khubelu ka letsatsi. U ka tlohela joala ka ho feletseng 'me u noa veine dealcoholized mme u ntse u fumana melemo ea bophelo bo botle.

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Salemone

Salmone ke mohloli o babatsehang oa omega-3 fatty acids e sireletsang pelo ea hao ka ho fokotsa ho ruruha ka bobeli le kotsi ea mali. Lihlahisoa tsena li boetse li sebetsa ho boloka lihlopha tsa hau tsa k'holeseterole li phetse hantle. Ja tlhapi kapa tlhapi e 'ngoe e nang le mafura a leoatle e kang tuna, sardine, kapa li-herring bonyane habeli ka beke. Bakeng sa lijo tse nang le pelo e lekaneng, leka ho tsuba salmon steaks le meroho e tala le salate e lehlakoreng ka ho fafatsa lero la lemone ho e-na le ho apara li-salate tse phahameng.

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Soy le Soy Foods

Soy proteine ​​e ka thibela litlhaselo tsa pelo, haholo-holo ha e sebelisoa e le sebaka sa nama e khubelu. Ho sebelisa soya ho e-na le nama ho tla boela ho fokotsa mafura a hao a tletseng 'mele omega-3 fatty acids. Ekelletsa hofu ho ea hau eo ue ratang haholo kapa u tšollele lebese la soy ka lijo-thollo tsa hoseng.

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Lihlahisoa tsa Tomate le ea Tomate

Litamati li tletse li-vithamine, 'me lihlahisoa tsa langa le le lej li amehile haholo ka lycopene. Ho eketsa lycopene ho dijo tsa hao ho ka thusa ho sireletsa pelo ea hao, haholo-holo haeba lijo tsa hau tsa hona joale li sa u fe li-antioxidants tsohle tseo u li hlokang. Ho ekelletsa moo, eketsa litekanyo tse peli tse teteaneng tsa tomate ho sandwich le salate kapa u thabele mongobo o nang le tomate holim'a pasta eohle ea koro.

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Li-walnuts

Manate a mangata a na le mafura a monounsaturated, vithamine E le lintho tse ling tsa tlhaho tse thusang ho boloka k'holeseterole. Li-walnuts li khethehile hobane li boetse ke mohloli o motle oa omega-3 fatty acid. Li-walnuts li etsa sesepa se monate le sehlahisoa sa litholoana. Bakeng sa lijo tsa hoseng, fafatsa li-walnuts tse hahiloeng holim'a sekotlolo sa oatmeal e mofuthu hammoho le mahe a linotši a nyenyane kapa blueberries.

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Whole Grains

Lihlahisoa tsohle li fana ka livithamini, diminerale le fiber tse tla thusa ho boloka pelo ea hau e phetse hantle le e fokolang LDL-cholesterol le triglycerides . Etsa sandwich ka likarolo tse peli tsa karolo ea 100 lekholong ea bohobe-bohobe, li-ounces tse tharo tsa boea bo motenya, tamati e ngata e nang le lits'ebetso le avocado, hammoho le lettuce le mosetareta. U ka boela ua tlohela ho tloha pasta e tšoeu ho fihlela pasta ea lijo-thollo.

_Lisebelisoa:

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_{Hollænder PL, Ross AB, Kristensen M. "Lipilisi tsohle tsa mali le mali li fetoha ho batho ba baholo ba nang le bophelo bo botle: tlhahlobo e hlophisitsoeng le tlhahlobo ea lipatlisiso tse laoloang ka linako tse ling." Am J Lijoana tsa Mmele. 2015 Sep; 102 (3): 556-72.}

> Hubbard GP, Kholofelo S, Kholotso JA, Khabiso JM. "Ho kenngoa ha quercetin ho thibela platelet aggregation le likarolo tsa bohlokoa tsa tsela ea ts'ebetso ea batho ea collagen-e fetisitsoeng." J Thromb Haemost. Dec; 2 (12): 2138-45.

_{Joshipura KJ, Hu FB, Manson JE, Stampfer MJ, Rimm EB, Speizer FE, Colditz G, Ascherio A, Rosner B, Spiegelman D, Willett WC. "Phello ea litholoana le meroho e beha kotsing ea lefu la pelo la pelo." Ann Intern Med. Jun 19; 134 (12): 1106-14.}

> Ros, E. "Linate le CVD." Br J Nutriti. 2015 Moqolo; 113 Tlatsetso ea 2: S111-20.