Eketsa Lijo Tse Mebala le Tse Tatsoang Lijong Tsa Hao Tsa Cholesterol
U ka qala ho ja lijo tse nang le k'holeseterole ka ho hlahloba lenane la lijo tsa k'holeseterole e tlaase. Ka lehlohonolo, lijo tse tlaase tsa k'holeseterole li hloka ho eketsa lijo tse ngata ts'ebetsong ea hau ea letsatsi le leng le le leng, eseng feela ho ila lijo tse sa pheleng hantle. Lijo tse tlaase tsa k'holeseterole li ka tlala lijo tse mebala-bala le tse monate 'me ha ho na lithibelo ho linōko tse se nang letsoai tseo u ka li sebelisang ho etsa hore lijo tsa hau li thabe.
Joaloka lijo tse ling, etsa bonnete ba hore u botsa ngaka ea hau bakeng sa tataiso e itseng ea lijo. Litlhoko tsa hau li ka 'na tsa kenyelletsa tse ling tsa lijo tsena. Hatisa lenane lena le letle mme u nke le lona ho ea lebenkeleng le ho leka ntho e ncha le e phetseng hantle.
Litholoana le Meroho
Litholoana le meroho e mengata ke mehloli e mengata ea vithamine le fiber.
- Meroho: e hloekileng, e kenngoeng ka makotikoting kapa e leqhoa-ntle le mafura a mangata, sauce kapa letsoai. Meroho eohle e na le botsoalle ba k'holeseterole. Haholo-holo, khetha meroho e tala, e nang le makhasi (joaloka broccoli, kale, le sapinake) le meroho e meholo ea lamunu (lihoete, litapole, li-acorn le squash).
- Litholoana: li hlatsoa, li koahetsoe, li kenngoe ka makotikoti kapa li omisitsoe-ntle le tsoekere e ekelitsoeng Thabela litholoana ka ho feletseng ho lero la litholoana e le hore u fumane melemo ea fiber.
- Lijo tse nang le bophelo bo botle: langa le le lej, meroho, khoho, minestrone (khetha sodium e tlase ha ho khoneha)
Lihlahisoa tsohle le linate
- Bohobe bo bong le bo bong ba koro, ba rye le pumpernickel, li-tortilla tsa koro le li-bagels
- Likotlolo tse tletseng lijo-thollo tse kang li-oat, bran, kapa raese-based
- Li-oats le li-bran tsa oat li buelloa e le mehloli ea fiber e tsitsitseng.
- Linate le lipeo: lialmonde, walnuts, linate tsa Brazil, makotomane, li-pecan, lipeo tsa chia, le li-foxseeds ke mohloli o motle oa omega-3 fatty acids. Lialmonde le walnuts ke mehloli ea limela tse ntle tsa limela.
Lioa le Meroho-Lijo tsa Protheine
- Tofu, tempeh, burgers ea soya / meroho. Tsena ke mehloli e ntle ea fiber.
- Lierekisi tse omisitsoeng le linaoa, lierekisi tse mahlo-mafubelu, linaoa tsa liphio, soya, lentile, linaoa tse halikiloeng tsa meroho. Tsena ke mehloli e metle ea fiber le protheine.
Mahe le Meat
- Mero e tšoeu le lehe
- Lijo tse monate: li-sirloin, chuck, li tsamaea le ho pota-potile. Khetha "khetho" kapa "khetha" limaraka ho e-na le "boholo". Khetha mefuta e mongobo kapa e senyehileng ea fatše
- Turkey e sa hloekeng le khōho: khetha nama e nyenyane holim'a nama e lefifi
Litlhapi le Lijo tsa Leoatle
- Litlhapi: haholo-holo saalmon, trout, sardine, albacore tuna, le herring kaha li na le mafura a omega-3 fatty acids. Hape thabela ton, mackerel, halibut, tilapia le cod. Ja bonyane litlhapi tse peli tsa litlhapi beke le beke.
- Lijo tsa Leoatle: clams, crab, oyster, lobster, scallops. Hlokomela hore li-shrimp le crawfish li phahame ka k'holeseterole empa li fokotsehile ka mafura a mangata le a mafura ho feta liphoofolo tse ngata le likhoho, kahoo ke khetho e ntle.
Lihlahisoa tsa Mafura
- Letlalo (nonfat) kapa lebese la 1 lekholong le mafura a seng makae kapa a se nang mafura a tsoang ka har'a metsi kapa lebese le koahetsoeng bakeng sa ho pheha
- Lihlahisoa tsa lebese tse fokolang fatše kapa tse seng mafura joaloka cheese, cottage chisi, tranelate e ommeng, ice cream le li yogurt
- Whey protein phofo e molemo bakeng sa k'holeseterole le khetho e ntle ea ho eketsa smoothies bakeng sa protheine.
Desserts le Snacks
- Litholoana (Hlokomela hore litholoana tsa morara li ka kopana le li-k'holeseterole tse ngata-tse fokolang meriana 'me li lokela ho qojoa. Botsa ngaka ea hau hore na litholoana tsa morara li nepahetse joang.)
- Li-air li-lite kapa li-microwave popcorn
- Sherbet e sa tsoaneng kapa e se nang mafura kapa sorbet
- Lijo tse nyenyane tsa lengeloi tsa lijo
- Li-cookie tse mafura, tse kang liphoofolo tsa liphoofolo, li-fig, li-co-snaps, li-colassers tsa molasses, li-crackers tsa graham. Batla mangolo a bontšang hore ha ho mafura a trans.
- Litlhapi tsa litapole tse bakang
- Li-snack tsa litholoana tsohle
- Gelatin
Lentsoe le Tsoang ho
Le hoja lijo tse ling li ka eletsoa bakeng sa lijo tse fokolang lijo tsa k'holeseterole ho feta tse ling, lik'hilojule ke lik'halori, 'me li ka eketsa hore na u ja lijo tse phetseng hantle kapa khetho ea junkier.
Etsa bonnete ba ho ela hloko ha u ntse u rera lijo tsa hau.
> Mehloli:
> Cholesterol-Ho fokotsa: Mokhoa oa Bophelo bo Botle. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/cholesterol-lowering-strategies.
> Ho pheha ho theosa le cholesterol. Mokhatlo oa American Heart. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-To-Lower-Cholesterol_UCM_305630_Article.jsp#.WU5ReWjyvmY.
> Tataiso ea lijo bakeng sa Maamerika 2015-2020. Lefapha la Temo la United States. https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/.