Quell Inflammation le ho theola cholesterol ea hau ka lijo tsena
Ha pelo ea hau e tsoa kotsi - ka ho tsuba, lefu la pelo, khatello e matla ea mali - 'mele oa hau o ka qala ho arabela. Sena le sona se ka lebisa ho methapo ea makhethe meleng ea hao, e tlatsetsang kapa e mpefatsang lefu la pelo. Ka lehlohonolo, o ka loantša ho ruruha ka phepo e nepahetseng, 'me u thusa ho theola k'holeseterole ea hau, ka ho boloka lijo tse ka tlaase.
Linaoa
Likhooa li ka 'na tsa e-ba khahlanong le ho ruruha, empa hape ke mohloli o motle oa liprotheine, fiber le li-vithamine tsa B. Likhooa ke phetoho e bonolo bakeng sa nama ka tacos, chili, sopho le lijo tsa Italy.
"Ke khothalletsa bareki ho kenya linaoa le lierekisi lijong tsa bona, haholo-holo linaoa tse lefifi, tse nang le melemo e mengata ea bophelo bo botle," ho re Malinda D. Cecil, MS, RD, Instructor le Dietetic Programs Director at Univesithing ea Maryland Eastern Shore. "Linaoa li na le li-fiber tse nang le mafura le likokoanyana-li hlile li u tlatsa, li na le liprotheine tse fokolang mafura 'me li na le k'holeseterole mahala - linaoa ke lijo tsa sebele tse ntle," ho phaella Cecil.
Whole Grains
Lihlahisoa tsohle tse kang harese, bulgur, oats, quinoa le rye, li na le likarolo tsohle le limatlafatsi tsa peō ea tsona ea pele (ho fapana le lijo-thollo tse hloekisitsoeng, tse nang le branene le kokoana-hloko).
"Lithollo tsohle li tla thusa 'mele oa hao ka matla a ho itšireletsa ka matla khahlanong le ho senya li-radicals tse fokolisang ho ruruha," ho ea ka Jessica Butcher, RD, setsebi sa lijo tsa' meleng Grand Haven, Michigan.
"Ha Litsamaiso tsa Lijo tsa 2015 tsa Maamerika li khothaletsa, u ka fumana matlo ana a matla a phepo ka ho tlatsa halofo ea poleiti ea hau ka lihlahisoa, kotara e le 'ngoe ka lijo-thollo kaofela, le kotara ea ho qetela e nang le protheine e mahlahahlaha."
Litlhapi Tse Hloekileng
Bakuli ba bangata ba nang le k'holeseterole e phahameng ba tseba hore litlhapi "li ntle ho uena," empa ipotsa hore na ke hobane'ng.
Li-omega-3 limatlafatsi eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA) li lokela ho leboha ka bongata ba litlhapi tsa lefu la pelo. Li-fatty acids li fokotsa ho ruruha.
"Ke khothalletsa hore ho etsoe pele ho EPA le DHA ho tsoa maemong a mafura a Omega-3 a kang a tlhapi a metsi a batang, saalmon, mackerel kapa sardine," ho bolela Beth Ellen DiLuglio, MS, RD, tichere ea phepo e nepahetseng ea Florida.
Mahe
Lihoho e ka 'na ea se ke ea e-ba lijo tsa pele tseo u li nahanang ka bophelo ba pelo, empa ha e le hantle ho na le mabaka a ho li ja, haholo-holo ba ithorang ka mafura a omega-3. Ho ea ka DiLuglio, mahe a mang a likhoho a fepa phepo ea omega-3 e ntlafalitsoeng e tla fana ka omega-3s ho yolk. "Le yolk e boetse eu fa vithamine D, E, le B12." Leha ho le joalo, ho molemo ho fokotsa mahe a le mong ka letsatsi, kaha li boetse li fana ka mafura a mangata, limatlafatsi tse ka 'nang tsa hlahisa kotsi ea lefu la pelo.
Lijo tse monate
Linojoa ke mohloli o atisang ho hlokomolohuoa oa limatlafatsi tse khahlanong le ho ruruha. Ho eketsa linoko ke mokhoa o potlakileng, o sa phehoang oa ho ntlafatsa molemo oa phepo ea lijo.
Dijuglio e re: "Talase le ginger li na le linoko tse peli tse khahlanong le ho ruruha tse ka sebelisoang lijong tse ngata, liaparo tsa salate le li-sauces."
Lijo Tse Phahameng ho Flavonoids (tse kang anthocyanins le quercetin)
Li-Flavonoids ke metsoako ea tlhaho e fumanoang liapole, litholoana tsa litholoana, eiee, li-soya le lihlahisoa tsa soya (e leng tofu, lebese la soya, edamame), kofi le tee.
Lijo tsena li ke ke tsa thibela ho ruruha feela empa li ka 'na tsa hola. Li ka thusa ho itšireletsa le ho eketsa tlhahiso ea ho thibela li-enzyme 'meleng ho ea ka DiLuglio.
Lijo Tse Phahameng ka Polyphenols
Polyphenol ke metsoako (e kang ellagic acid le resveratrol) e fumanoang ka litholoana tsa li-citrus, liapole, lijo tse feletseng, tee e tala, morara, veine, monokotsoai le linate. Li ka 'na tsa thibela ho ruruha feela, empa thibela kankere le ho sebetsa e le li-antioxidants.
Lisebelisoa:
Puisano ea Botho Melinda Cecil 4/30/11
Puisano ea Botho Jessica Butcher 4/30/11
Puisano ea Botho ka Botlalo Beth Ellen DiLuglio 4/30/11