Li-recipe le litlhahiso tsa ho eketsa lisebelisoa tse senyang lijong tsa hau
Lijo tse nang le lisebelisoa tse senyang li ka phetha karolo ea bohlokoa ka pelong ea hau-phepo e nepahetseng. Liphuputso li bontšitse hore fiber e qhibilihang e na le melemo ea mefuta-futa ea bophelo bo botle, ho kenyelletsa ho itekanetse ho theola LDL li- cholesterol. American Heart Association e khothalletsa ho ja bonyane ligrama tse 25 tsa fiber letsatsi le leng le le leng.
Ho na le mefuta e mengata ea fiber e tsitsitseng, ho kenyelletsa pectin, mucilage le psyllium, 'me likhoele tsena li fapane haholo ho latela mefuta ea lijo tseo u li jang.
Le hoja u ka nka fiber e ngata, ho molemo ho kenyelletsa lijo tse fapa-fapaneng tse nang le li-cholesterol lijo tse fokolang, kaha lijo tsena li ka hlahisa tse ling tsa limatlafatsi tse phetseng hantle lijong tsa hau. Lumela kapa che, ho na le lijo tse fapaneng tse nang le lisebelisoa tseo u ka li kenyang merero ea lijo ea lijo tsa k'holeseterole. Lijo tse latelang tse phetseng hantle tse thathamisitsoeng ka tlase li na le mafura a sesebelitsoeng, 'me li ka kenngoa ho hoo e batlang e le lijo leha e le life:
Whole Grains
Ho na le mefuta e mengata e fapaneng ea lijo tse feletseng tse nang le fiber e senyang, e kenyeletsang:
Ka lebaka la mefuta e mengata ea lijo-thollo tse phahameng, tse kenyeletsang ka lipelong tsa hau-lijana tse phetseng hantle ha lia lokela ho ba thata haholo. E-ba hlokolosi ka ho eketsa letsoai le leholo haholo, tsoekere kapa botoro ho lijo tsena tse monate, tse ka bang le phello e mpe ho phepo ea hau e nepahetseng haeba e sebelisoa haholo. Ho sa tsotellehe hore na u batla ho kenyelletsa lijo tse nyenyane tsa pilaf kapa sopho e tletseng pelo, lipepe tsena tse phetseng hantle li tla u fa maikutlo a hore na litholoana tsohle li ka eketsa monate-le bophelo bo botle - ho ama lijo tsa hau.
Litholoana
Ha o nahana ka fiber, liapole hangata li tla kelellong hobane li na le fiber e ngata, e leng pectin. Leha ho le joalo, litholoana tse ling tse ngata li boetse li na le fiber e fokolang e ka thusang ho boloka likhahla tsa k'holeseterole li phetse hantle. Litholoana li boetse li na le limatlafatsi tse ling, tse akarelletsang livithamine, limela tsa limela le li-antioxidants.
Litholoana li ka alima tatso e eketsehileng le monate lijong, ntle le hore u kene ho eketsa tsoekere e hloekileng. Litholoana li ka boela tsa kenngoa mefuteng e mengata ea lijo - ebang ke bakeng sa lijo tse nang le lijo tse ling, lijo tse nyenyane, kapa esita le thupelong e kholo.
Meroho
Meroho, ho akarelletsa lierekisi, broccoli, litapole, le celery, li na le motsoako oa fiber e sesebelitsoeng le fiber. Li nkoa e le lijo tse rarahaneng haholo tse nang le lik'hilojule tse fokolang le mafura - e leng se etsang hore e be khabane e babatsehang ho lijo tsa hau tsa k'holeseterole. Feela joaloka lihlopha tse ling tsa lijo tse phahameng ka holimo, meroho e ka boela ea kenngoa lijong tse ngata tse fapaneng. U ka ja meroho ea hau e tala kapa u ka ja grill, mouoane, ua e chesa kapa ua e hlatsoa oli ea mohloaare kapa oli ea canola. Le hoja o lekeha, o lokela ho qoba ho "khabisa" litlhapi tsa hau, tse ka eketsang mafura a mangata le lik'halori tse ngata. U lokela hape ho fokotsa li-dips le li-sauces tse mafura haholo le tsoekere - kaha tsena li ka eketsa lik'hilojule. Haeba o batla lijo tse monate, tse phahameng tse kenyeletsang meroho, leka tse ling tsa diresepe tse phetseng hantle:
Linaoa
Likhooa li boetse li na le mohloli o motle oa fiber e tsitsitseng. Hona, hammoho le liprotheine tsa tsona tse phahameng le mafura a tlaase, etsa linaoa hore li be teng lijong tse ngata tse nang le pelo.
Ho na le mefuta e mengata ea linaoa e ka khonang ho ba le phepo e ntle ho e 'ngoe ea lijo tseo u li ratang haholo, ho akarelletsa linaoa tsa cannellini, linaoa tsa liphio, linaoa tse ntšo le linaoa tsa navy. Maemong a mangata, linaoa li ka etsa hore ho be le libaka tse fokolang tsa mafura tse tlaase bakeng sa nama ka sejana. Likhooa li ka boela tsa kopana le lijo leha e le life tse ka holimo ho etsa lijo tse monate, tse tlatsang, tse nang le k'holeseterole.
Lisebelisoa
Whitney EN le SR Rolfes. Ho utloisisa phepo e nepahetseng, tse 14. Khatiso ea Wadsworth 2015.