Bakeng sa LDL e tlase le HDL e matla, fumana hore na ke lijo life tseo u lokelang ho li ja
Mohlomong u utloile hore lijo tse halikiloeng tsa mofuta o mong le o mong, oli ea hydrogenated le lihlahisoa tsa lebese tse tletseng mafura ka botlalo ke libomo tsa k'holeseterole tse lokelang ho qojoa, eseng feela ke ba shebelang libaka tsa bona tsa k'holeseterole. American Heart Association e khothalletsa hore motho e mong le e mong a thibele lijo tsena, kaha li na le mafura a fetang le a tletseng, mofuta o "mpe" o tsosang cholesterol ea LDL 'me o isa sepakapakeng sehareng sa methapo.
Empa ho thoe'ng ka li bitsoang "bophelo bo botle" mafura? Na ho hlile ho na le ntho e joalo?
Mafura a phetseng hantle
Ka lentsoe, ka ho feletseng. Feela joalokaha ho na le dikgetho tse phahamisang k'holeseterole e mpe, ho na le li-superfoods tse nang le pelo tse hlahisang HDL (mofuta o "ntle" oa k'holeseterole), le ho theosa le LDL, ho u sireletsa ka katleho ho tsoa pelong ea pelo le ho otloa ke lefu. Lijo tse qetellong ea fereko ea hau li matla. 'Me haeba u rata k'hacocado, litholoana tse mafura, tse monate tse etsang salate e phethahetseng kapa sandwich, u tla thabela ho utloa hore ke mafura a matla a HDL!
HDL ke eng?
HDL, kapa high- densityensity lipoprotein , ke mofuta o sireletsang oa k'holeseterole o nang le k'holeseterole e mpe ho tloha methapong le sebeteng moo e ka senyehang le ho tlosoa 'meleng. Ha HDL e phahame (60 mg / dl kapa ho feta e nkoa e le ea bohlokoa ho banna le basali), kotsi ea lefu la pelo kapa lefu la pelo le tlaase. Ha HDL ea hao e le tlase (bakeng sa basali ba ka tlase ho 50 mg / dl, bakeng sa banna ba tlase ho 40 mg / dl), monyetla oa ho ba le lefu la pelo kapa lefu la pelo lea eketseha.
1. Kholosetso
Likokoana-hloko ke mohloli o babatsehang oa monounsaturated fatty acids, e leng ho matlafatsa HDL le LDL e tlase. Phuputsong ea 2015 e phatlalalitsoeng ho Journal of the American Heart Association, ho ja avocado e le 'ngoe ka letsatsi ha ho latela lijo tse lekaneng ka mafura ho ne ho amana le ho theoha ha 13.5 mg / dL ka k'holeseterole e mpe kapa LDL.
Litekanyo tse ling tse ngata tsa mali le tsona li ntlafalitsoe ho litho tsa sehlopha tse neng li ja avocado ka letsatsi, ho kopanyelletsa le k'holeseterole eohle, triglycerides, LDL e nyenyane haholo, k'holeseterole e se nang HDL, le tse ling.
Tlhophiso ea ho itokisa: Bobuelli bo na le lik'hilojule tse 235 ka senoelo (146 g), ka hona ho laola karolo ea bohlokoa ke senotlolo. Bakeng sa "sandwich" e monate ea "California", leka ½ ea avocado ka lettuce, langa le le lej, le onion ka boholo bo bolelele, pita eohle ea lijo-thollo. Kenya pepere ea lemon le khaba e le 'ngoe ea flavored hummus (horseradish, lemon, kapa garlic) bakeng sa kick.
2. Antioxidant-Rich Foods
Phuputso ea 2016 e phatlalalitsoeng koranteng ea Nutrients e bontšitse hore ho ja lijo tse matlafatsang li-antioxidant ho phahamisitse litekanyetso tsa HDL ho amana le triglycerides. Lijo tse phahameng tsa antioxidant li kenyelletsa chokolete e ommeng, monokotsoai, beet, k'habebe e pherese, morara o mofubelu, kale, sipinake, pelepele e khubelu, le litholoana tse ling tse mebala-bala.
Tlhophiso ea ho itokisa: Bakeng sa lijo tsa HDL tse matlafatsang, leka ho etsa smoothie e nang le monokotsoai, khale kapa sipinake, avocado le lebese le seng la lebese le kang lebese la almonde.
3. Lijo tsa Niacin-Richs
Niacin (vithamine B3) ho lumeloa hore e thibela tlhahiso ea k'holeseterole 'meleng. Le hoja mofuta oa phepelo ea lengolo la ngaka o bonahala o atleha ka ho eketsehileng ho eketsa HDL, e ka ba le litla-morao tse kang ho tsubella, ho hlohlona le ho robala hloohong, kahoo u ka 'na ua nahana ho eketsa lijo tse nang le linakone ho lijo tsa hau pele.
Niacin e fumanoa holimo haholo li-mushroom tsa crimini, lesele la khoho, halibut, langa le le lej, lettuce la Roma, ho nona bohobe le lijo-thollo.
Tokisetso ea ho itokisa: Li-mushroom tse hlahisang li-mushroom li monate ho tlatsetsa lijo leha e le life. U ka boela ua li ja lijo tsa metsi 'me u li sebelise e le tlatsetso e tsotehang bakeng sa likokoana-hloko tsa likhoho kapa tsa leoatleng.
4. Oatmeal
Lipatlisiso tse ngata tsa lipatlisiso li bontšitse hore tšebeliso ea kamehla ea li-oats e fokotsa kakaretso ea k'holeseterole le LDL ("cholesterol" e mpe), empa ha e fokolise k'holeseterole ea HDL.
Tlhophiso ea ho itokisa: Ho eketsa sinamone fatše le ½ e le 'ngoe ea walnuts (7 shelled halves) e etsa lijo tsa hoseng haholo ho feta lehae.
5. Ho tšoasa Litlhapi
Phuputso ea 2014 e hatisitsoeng koranteng ea PLoS One e fumane hore lijo tse nang le lijo tse ngata tse kenyeletsang litlhapi, haholo-holo tse nang le mafura a mafura, li ekelitse boholo ba likaroloana tsa HDL, tse ka thusang ho ntlafatsa likoloi tsa k'holeseterole ho pholletsa le 'mele. American Heart Association e khothalletsa ho ja litlhapi bonyane habeli ka beke, haholo-holo mefuta e mengata e nang le mafura a omega-3, a kang saalmon, trout le herring. Tšebeletso e nkoa e le li-ounces tse 3 tse phehiloeng.
Tlhophiso ea ho itokisa: Lekhalo la almonde le khethiloeng le eketsa, le ho feta, omega-3s ho lijo leha e le life tsa tlhapi.
Hopola hore liphetoho tsa lijo li tsamaisana le khetho ea mokhoa oa bophelo bakeng sa li-cholesterol tse phetseng hantle. Boikoetliso ba ho ikoetlisa, boima ba 'mele le ho qoba ho tsuba ho tlatsetsa ho phahameng ea li-cholesterol tsa HDL . Hopola hore liphetoho tse 'maloa tse nyenyane li ka eketsa liphetho tse kholo.
> Mehloli:
> Andon, Mark B., Anderson, James W. Phatlalatso ea Litsebi: Boitsebiso ba Oatmeal-Cholesterol: Lilemo Tse 10 Hamorao Journal ea Amerika ea Bophelo ba Meriana 2008 2: 51-57.
> Liphello tsa Thollo, Litlhapi le Li-Bilberries ka Seramu ea Metabolic Profile le Lipid Transfer Proteinine: Tlhahlobo e sa Lebelloang. PLoS One . 2014 February.
> Kim K, Vance TM Chun OK. Ntho e kholo ea Antioxidant e kholo ea Lijo le Lisebelisuoa li kopantsoe le Phello ea Mali ea Atherogenic e nyenyane ho US Adults. Metsoako. 2016 January.
> Li Wang, Peter L. Bordi, Jennifer A. Fleming, Alison M. Hill, Penny M. Kris-Etherton. Phello ea ho ja lijo tse fokolang ka mafura le ka ntle ho lipaprotein Lipoprotein Palo ea boholo, boholo le likarolo tse kholo ka ho fetisisa ho feta boima ba 'mele le bobebe: Tlhahlobo e laoloang, e laoloang. Journal ea American Heart Association. 2015 Mantaha
> Mokhatlo oa Amerika oa Mokhatlo oa Lijo le Litlhahiso tsa Bophelo. 2015 August.
> Basebetsi ba Mayo Clinic. Niacin e ka matlafatsa 'cholesterol' e ntle. 2014 August.