Haeba u fumanoe u e-na le k'holeseterole e phahameng le khatello e phahameng ea mali , u ka 'na ua ikutloa u tsielehile ebile u ferekana ka hore na u ka ja joang. Ka lehlohonolo, ho na le ho hongata ho hoholo ha u ja bakeng sa maemo ana a mabeli. Mona ke litlhahiso tse 'maloa tseo u ka li qalang.
Ho laola boima ba 'mele
Ho fumana boima bo botle ke habohlokoa ho laola khatello ea mali le li-cholesterol.
Ho latela moralo oa menyetla oa menyetla ka lekhalo la khalori ke mokhoa o atlehang oa tahlehelo ea boima ba 'mele.
Fokotsa sodium
Hase motho e mong le e mong ea nahanang le sodium, ho bolelang hore hase bohle ba jang lihlahisoa tse phahameng tsa sodium ba tla hlaolela khatello ea mali e phahameng ka lebaka leo. Ho e-na le hore u itlhahlobe ka ho sheba hore na u na le letsoai kapa che, ho molemo ho leka ho latela tlhahiso ea American Heart Association ea li-milligram tse ka tlaase ho 1 500 tsa sodium (e ka tlaase ho 1 teaspoon ea tafoleng ea letsoai) ka letsatsi. Hopola hore ena ke tekanyo ea sepheo ka karolelano ea seo u se jang. Haeba u noa haholo lijo tsa letsoai motšehare, leka-lekanya lijo tsa hau tsa sodium ka tlaase.
Tlhahiso: Mehloli e tloaelehileng ea letsoai ho lijo tsa Amerika ke lijo tsa letsoai, makotikotlong le a leqhoa / lijo tse lokiselitsoeng, le li-condiments. Litsela tse bonolo ka ho fetisisa tsa ho fokotsa tlhahiso ea hau ea sodium ha li kenyelle letsoai ho letsoai la letsoai, ho hlatsoa meroho e nang le makotikoti ka metsi ka mochini oa limela, le ho kōpa lijo hore li lokisoe ka letsoai le lenyenyane kapa ha le sa je.
Eketsa Potassium
Mekhoa e ikhethang ea lijo tsa ho khaotsa ho hatelloa ke matla (DASH) ho etsa liphuputso tsa lijo li fumane hore ho ja lijo tse ngata tse tsoang litholoana, meroho le lihlahisoa tsa lebese ho thusitse ho fokotsa k'holisetero e "mpe" ea LDL ho barupeluoa.
Lijo tse phahameng tsa Potassium (225 mg ka likotoana tse peli, kapa tse kholo):
- Apricots
- Avocado
- Bananas
- Cantaloupe
- Khoho (khetha e phehiloeng, e koahetsoeng kapa e halikiloeng)
- Litlhapi (khetha tlhapi e besitsoeng, e koahetsoeng kapa e halikiloeng)
- Melon ea Honeydew
- Lijo (khetha ho khaola, ho apeha, ho koahetsoa kapa ho hlajoa)
- Lebese (khetha mafura a tlaase kapa a fokotsehe)
- Li-oranges
- Sepinichi
- Litamati
- Turkey (khetha nama e tšoeu)
- Squash ea mariha
U lokela ho hlahloba ngaka ea hao ho bona hore na lijo tse ngata tsa potassium li nepahetse ho uena. Meriana e itseng ea bongaka kapa meriana e ka 'na ea hloka lijo tse thibeloang ke potassium.
Fokotsa Mafura a Khotsofatsang
Li-saturated le li- trans tsa fatše li tlatsetsa mofuteng oa sephahla ka methapo le ho eketseha kotsing ea lefu la pelo. Qoba mafura a tletseng ka ho fokotsa nama e khubelu, lijo tse halikiloeng, lihlahisoa tsa lebese tse tletseng mafura , le thepa e besitsoeng.
Eketsa Mafura a Monounsaturated
Kenya sebaka sa mafura a mangata a "oli" a oli ea mohloaare, tlhapi e kang saalmon, tuna, mackerel, walnuts, oli ea mohloaare le avocado. Phuputsong e 'ngoe, Omega-3 fatty acids e ile ea bontšoa ho fokotsa khatello ea mali ho batho ba nang le khatello ea meriana ea mali.
Qala butle
Ho ka ba thata ho etsa lijo tse ngata hang-hang, haholo-holo haeba u fumanoe u e-na le maemo a mabeli a bophelo. Leka ho etsa phetoho e le 'ngoe ka phetoho ka beke libeke tse' ne. Hang ha u se u tseba lintlafatso tsena, itlotse ka ntho eo ue thabelang, joaloka leeto la ho ea spa kapa lifilimi.
Khoeling ea bobeli, lebisa tlhokomelo ho boloka mekhoa ena e metle, le ho eketsa mefuta e fapaneng e phetseng hantle meleng ea hau. Ha u ikutloa u lokile, leka phetoho e ntle ea bohlano le ea botšelela, 'me u se ke ua lebala ho inka bakeng sa liphetoho tse ntle tseo u li entseng.
Lisebelisoa:
Sacks F, Svetkey L, Vollmer W., Liphello tsa Khatello ea Mali ea Sesole e Fokotsitsoeng ea Lijo Bakeng sa Barupeluoa Litabeng tsa Phepo ea ho Khaotsa ho Etsa Matšoafo a Matšoafo (DASH) (2001). New England Journal of Medicine (344) 3 -10.
Morris MC, Sacks F, Rosner B (1993). "Na khatello ea mali e tlaase ea oli ea tlhapi?". Journal of Hypertension (88): 523-533.