Kakaretso
Ha o qala ho ja mofuta ofe kapa ofe oa lijo, hangata ho na le lethathamo le lelelele la lijo tseo u li thibelang ho se je. Ntho e ntle ka lijo tse fokolang lipilisi ke lijo tse fapa-fapaneng tseo u ka li kenyang lijo tsa hau. Ho latela lijo ho fokotsa k'holeseterole le triglycerides ho ka u fa lijo tse fapa-fapaneng le litakatso tsa ho thabela - ebang u batla ho lokisetsa lijo tsa hoseng tsa lijo tsa meroho kapa lijo tsa mantsiboea tsa Italy.
Ha u khetha lijo, o lokela ho lebisa tlhokomelo ho lijo tse nang le fiber e ngata , li-phytosterol , liprotheine le limatlafatsi tse ling. Ho phaella moo, lijo tse nang le mafura a saaturated li lokela ho nkela lijo tse ntseng li le ngata kapa tse tsoekere tseo u li jang hona joale. Haeba u qala ho ja lijo tse nang le pelo, mefuta e latelang ea lijo e lokela ho kenngoa lethathamong la lintho ho ea leetong la hau le latelang ho ea lebenkeleng.
Lihlahisoa
Litholoana le meroho li phahame lenaneng la lijo tse kenyeletsang ho ja lijo tse fokolang lipilisi. Hase feela hore lijo tsena li na le limatlafatsi, li boetse li na le fiber le li-phytosterol - lik'hemik'hale tse peli tse phetseng hantle tse ka u thusang ho boloka litekanyetso tsa LDL tsa hau. Mofuta ofe kapa ofe oa lihlahisoa o ka kenngoa lijong tsa hau, ho akarelletsa:
- Meroho e monate - e kang sipinake, lettuce le khale
- Litholoana tsa khauta - ho akarelletsa le kiwi, lamunu le litholoana tsa morara
- Liapole, lipere, le plums
- Morara
- Likokoana-hloko tse kang lihoete, beet, rutabaga
- Likomkomere, celery, pelepele
- Lipontšo
Lijo tsohle tsa lijo-thollo
Lijo tsohle tsa lijo-thollo li atisa ho phahama haholoanyane ho feta li-counterparts tsa tsona tse ntlafalitsoeng. Ho na le mefuta e mengata ea lijo tse felletseng, kahoo ho bonolo ho leka ho ba leka lijong tsa hau tse phetseng hantle. Lihlahisoa tsohle tse tloaelehileng li kenyelletsa:
- Bulgur
- Quinoa
Ho phaella moo, ho na le mefuta e mengata ea li-pre-packaged, koro eohle kapa lijo-thollo tsa lijo-thollo kapa raese - ka bobeli li boetse li phahame ka fiber hobane sehlahisoa ha se etsoa ha se bapisoa le lik'habohaedreite tse kang phofo e fanoeng ka hohle kapa raese e tšoeu. Leha ho le joalo, o lokela ho etsa bonnete ba hore o hlahloba liphutheloana tsa lijo ho hlokomela li-fiber tse nang le lik'habohaedreite, kaha lijo tse ling tse seng li ntse li lokiselitsoe li ka ba le tsoekere e eketsehileng.
Litlhapi
Litlhapi e ka ba tlatsetso e monate pelong ea hau-phepo e nepahetseng. Litlhapi li na le mafura a mangata le lik'habohaedreite le liprotheine tse phahameng. Litlhapi tse fumanehang ka tloaelo li kenyeletsa halibut, tilapia le cod. Ho phaella moo, litlhapi tse ling - tse kang tuna, saalmon le herring - li na le mafura a omega-3, mofuta oa mafura a phetseng hantle a bontšitsoeng ho thusa ho fokotsa maemo a triglyceride. Ha u lokisetsa lijo tsa hau, u lokela ho chesa, ho hlahisa lijo, kapa ho senya tlhapi ea hau habobebe. Ho tsuba litlhapi ho tla hlahisa lik'hilojule le mafura a sa pheleng lijong tsa hau.
Linate
Linate li phahame mafura a omega-3 empa hape li na le li-fiber tse ngata tse phetseng hantle. Hoo e batlang e le mofuta ofe kapa ofe oa linate o tla o etsa, leha ho le joalo, walnuts, pecans, almonds le pistachios ke linate tse atisang ho ja. Liphuputso li bontšitse hore hoo e batlang e le mefuta e mengata ea linate letsatsi le leng le le leng e ka ba le tšusumetso e ntle lipalo tsa lipid.
Leha ho le joalo, ha ua lokela ho tsamaea ka linotši tse nang le lik'hilojule tse phahameng 'me li ka eketsa lethekeng la hao haeba u sa li fe ka mokhoa o lekanyelitsoeng.
Limela
Le hoja ka linako tse ling ho hlokomolohuoa mefuta ea limela, lijo tse phahameng tsa protheine, tse fokolang fatše li ka ba le tšusumetso e matla ho lijo tsa hau tse fokolang lipilisi. Hase feela hore lijo tsena li na le limatlafatsi tse phetseng hantle tse ka thusang ho boloka lipalo tsa hau tsa lipilisi li hlahloba, li ka boela tsa tlatsa haholo - ho thibela mangchies ka mor'a hore u je lijo tsa hau. Lijo tse oelang tlas'a mefuta ea limela li kenyelletsa:
- Li-chickpeas
- Linaoa
- Lierekisi tse ling
- Lentils
Boholo ba limela bo na le tatso e sa jeleng paate, kahoo li ka sebelisoa lijong tse fapa-fapaneng, tse kenyelletsang sopho, li-salate, mahlakoreng, li-dips le li-entrees.
Leha ho le joalo, u lokela ho ba hlokolosi ka seo u se eketsang. Le hoja e le ho lekang, ho eketsa masoso a tsoekere kapa mafura a ka eketsa lik'halori tsa lijo tsena tse seng kae.
Liprotheine Tse Bobebe
E, u ka ja nama ka lijo tse fokolang lipilisi - empa u lokela ho ba hlokolosi ka mefuta ea nama eo ue kenyelletseng. Li-proteine tse omeletseng, tse kang Turkey, soya, kapa khoho - ke bothata ba hao bo botle ha u batla likhetho tse kenyelletsang lijo tsa hau, kaha li na le mafura a mangata le lik'halori tse feta liprotheine tse fatše. U ka kenyelletsa ho fokotsa nama ea liphoofolo lijong tse ling, empa u lokela ho nka mehato ea ho rema mafura leha e le afe a mang a tsoang linthong tsena ho tloha ha liphoofolo tsa liphoofolo li ja mafura a mangata ha li bapisoa le mefuta e meng ea liprotheine. Litsela tse ling tsa ho fokotsa mafura liphoofolong tsa liphoofolo tsa hau ke:
- Ho khethoa ha nama e se nang mahlakore a bonahalang a mafura ho tsona
- Ho tlosa mafura leha e le afe ka nkhong pele o sebeletsa
- Ho sebelisa mekhoa e phehoang ea pheho e ke keng ea eketsa mafura ho nama ea hau. Ho khabisa, ho ruruha, kapa ho hlajoa ke lintho tsohle tse nepahetseng bakeng sa ho lokisa nama ea hau.
Lisebelisoa:
Whitney EN le SR Rolfes. Ho utloisisa phepo e nepahetseng, tse 14. Khatiso ea Wadsworth 2015.