Li-Dietitians tse Ngolisitsoeng li Fana ka Litlhahiso Tse Nyenyane tsa Cholesterol
Nahana hore lijo tse nang le k'holeseterole tse tlaase ha li tšoane le ho ja? Mona, litsebi tse phahameng tsa phepo li arolelana liphiri tsa tsona ho khotsofatsa leino le monate le ntho e monate le e nang le pelo e phetseng hantle.
Tsepamisa Mohopolo Litholoana
" Leka apole e besitsoeng, poed pear, sekotlolo sa mongobo o nang le mango e diced," o re Elizabeth Somer, MA, RD, mongoli oa "Etsa Tsela ea Hao ho Thabo" (Harlequin, 2009).
O boetse o fana ka maikutlo a ho noa li-blueberries tse nang le serame kapa li-strawberries tse ncha ka har'a sirapo e nyenyane e se nang mafura ea chokolete.
Etsa-Libaka Tsa Hao Tsa Bakeng
Ho khotsofatsa leino le monate ka tsela e phetseng hantle, "Leka ho pheha ntho e itseng ka boeena," e fana ka tlhahiso ea Marlo Mittler, MS, RD ea Consulting nutrition e ncha New York. "Ke fana ka maikutlo a hore bareki ba sebelisa li-swaps tse fokolang fatše, tse kang ho tlosa lebese le mahe a feletseng ka lebese la 1% le mahe a makhooa. Ke boetse ke kgothalletsa ho sila lijo tse nang le mafura a khofi (ho bean grinder) le ho e eketsa batter sefate sa muffin kapa kaka ho eketsa fiber. "
"Rea tseba hore lisebelisoa li thusa ho tšolla k'holeseterole, ka hona sena se u lumella hore u thabele ho phekola le ho tšela k'holeseterole ka nako e le 'ngoe," a phaella ka Mittler.
Leka Tloaele e Lefifi
Chocolate ts'ebetsong ke khetho e nang le khethollo ea k'holeseterole ea Alice Trivas, RD, CD ea Setsi sa Phepo e nepahetseng, Salt Lake City, Utah. "Lihlahisoa tsa 'bofelo bo phahameng' (le tse ruileng ka cocoa) li atisa ho ba tse phahameng ka ho fetisisa limeleng, le hoja u ka batla ho ela hloko lihlahisoa tsa bona tsa caffeine.
Hape, ho ba le lipompong e le karolo ea lijo tsa hau ha ho na mokhoa o phahameng oa k'holeseterole, ntle le haeba lijo tsa hau tsa pele li ne li thehiloe haholo ka lipompong. Thabela li-sweets ka mokhoa o itekanetseng, e leng senotlolo sa ho thabela . "
Iketsetse-Uena oa ho Khotsofatsa
"Bakeng sa lijo tse nang le lijo tse monate empa li le tlaase mafura le k'holeseterole, leka 0% mafura a ricotta chisi e monate le xylitol.
Eketsa lisebelisoa tsa almonde, le phofo e 'ngoe ea chokolete e lefifi,' me u kopanya kaofela. Ena ke mock moch cannoli ho tlatsa, "e fana ka Marietta Amatangelo, MS, RD, Integrative & Functional Medicine Nutritionist Setsing sa George Washington bakeng sa Phekolo ea Meriana e Washington, DC.
Apple Letsatsi
Karen S. Vartan, MO, RD, setsebi sa lijo tsa lijo tsa Silver Spring, Maryland, o re: " Liapole li na le phello e tsotehang ea ho fokotseha ha k'holeseterole. O fana ka phihlelo ea hae e le mohlala: "Ka 61 ke theola k'holeseterole ea ka ho tloha ho 212 ho isa ho 179 ka ho ja apole, li-oats tse ling, le ho qeta metsotso e 30 ke ikoetlisa ka matsatsi a mane beke le beke.
Leka lipepe tsa apulo tsa Karen tse li ratang haholo:
- Hula apole e kholo , tlatsa mokoko ka jeme e nyenyane, eketsa lialmonde tse khethiloeng, le microwave bakeng sa metsotso e 2-3.
- Qetella ka ho tšela apole e khabisitsoeng , beha likotoana tse nyenyane, pani e tlotsitsoeng; fafatsa motsoako oa oat o chesitsoeng mme o chesoe ka 350 bakeng sa metsotso e 15-18. E le ho etsa hore oat e tsoe, kopanya 2 Tbsp oats e tsoetseng pele ka mohope oa 2 tsp oat ka 1/3 c. apole kapa lero la lamunu kapa lero la apricot. Lumella metsotso e 15. Kopanya tsp e 'ngoe ea Butter Buds "botoro;" fafatsa liapole tse khethiloeng; lerōle le litholoana tse nang le limatlafatsi le apole; le ho khabisa ka lialmonde tse fokolang. Bake joalokaha o laetsoe.
- Hlakola liapole tse ncha ka ho lekanngoa ka litekanyetso tsa ho loma le ho phunya moriri o motle . E le ho etsa mongobo o monate, kopanya litepisi tse 2 tsa phofo ea cocoa le sopho e 1 ea tsoekere ea sweetener e tsoekere. Kenya 2-3 Tbsp ea metsi le microwave metsotsoana e 40 kapa ho fihlela o qhibilihisoa. Susumelletsa ho boreleli. Metsi a mang a metsi kapa a cocoa a ka sebelisoa ho fetola botenya. Eketsa lerotholi la vanilla, sinamone e nang le pinch le lipalesa tse peli tse khubelu tsa pepere, tse matlafatsang tatso ea tsokolate.