Haeba u qala ho ja lijo tse tlaase tsa k'holeseterole, ho molemo hore u lebise lethathamong la li-cholesterol tse phahameng le lihlahisoa tse mafura tse holimo ho qoba le ho fokotsa. Hopola hore ha ho nako e telele haholo hore u fumane mekhoa e metle ea ho ja.
Ke hobane'ng ha Fate e Khotsofatsang le Cholesterol e Lokela ho Fokelloa?
Lijo tse ngata tse nang le mafura a mangata le k'holeseterole li ka kenya letsoho ho phahameng ka ho fetisisa ea k'holeseterole le ho theoha ha lipoprotein (LDL-e leng "bobe" k'holiseterole) 'meleng, ho eketsa menyetla ea ho tšoaroa ke methapo ea mafu e bakoang ke atherosclerosis, hodimo ho methapo.
Mona lethathamo la lijo tse nang le k'holeseterole kapa mafura a mangata ao u lokelang ho a fokotsa kapa ho a qoba:
Mahe le Meat
- Fokotsa mahe a feletseng ho tloha ho yolk ke se nang le k'holeseterole le mafura a tletseng. Sebelisa mahe a bosoeu kapa mahe a mabeli bakeng sa diresepe a bitsa liteko tse fetang le le leng. Hlokomela hore ha ho hlokahale hore u tlose mahe ka ho feletseng, haholo-holo makhooa a makhooa, a nang le liprotheine tse ngata.
- Fokotsa ho fokotsa mafura a nama ea nama ea khomo joaloka holimo holimo, T-bone, setloin, porterhouse, brisket, nthiti-mahlo le li-steak. Khetha lijo tse ngotsoeng "khetho," "khetha" le "itšetlehile."
- Qoba lijo tse bitsoang "mele" tse kang sebete le monate, tse nang le 375 mg ya cholesterol ka 3-ounce e sebeletsang.
- Mefuta e fokolang ea ho phekola le ea ho ja lijo tse kang bologna, ham, lintja tse chesang, boroso le lijo tsa lijo tsa motšehare. Li phahame mafura a mangata le sodium.
- Qoba letata le likhase, le hoja le hlokometse hore sefuba, sefuba se se nang letlalo kapa leoto ke khetho e tlaase ea mafura. Qoba ho tsuba ntho leha e le efe ka letata kapa mafura a likhase.
Mafura
- Fokotsa ho ja lihlahisoa tsa lebese tse nonneng tse kang botoro le lebese lohle, hammoho le karolo ea 2 lekholong ea lihlahisoa tsa lebese, tse kang yogurt le li-cheeses.
- Haeba u tloaetse ho noa lebese le feletseng kapa ho sebelisa lihlahisoa tsa lebese tse tletseng mafura a mangata , leka ho fetela lebese le tlase kapa mafura a 1 lekholong le lihlahisoa tsa lebese. Hang ha u ikutloa u phutholohile ka mafura a tlase kapa karolo ea 1 lekholong, leka ho hlahisa lebese le lihlahisoa tsa lebese tse se nang mafura.
Oli
- Fokotsa lijo tse nang le oli ea meroho e sa hlahisoang ke hydrogenated ho fokotsa mafura a trans ha u ja. Hlahloba mangolo a lijo a liphaephetso tse entsoeng ka liphutheloana bakeng sa mantsoe "hydrogenated" kapa "oli ea karoloana-hydrogenated." Haeba mantsoe ana a bonahala e le e 'ngoe ea lintho tse hlano tsa pele, ho ka ba molemo ho qoba kapa ho fokotsa lihlahisoa tseo.
Ntle
- Fokotsa likotlolo tsa French le lijana tse ling tse halikiloeng tse entsoeng ka mafura a mangata a hydrogenated kapa a tletseng. Leka fried kapa litholoana tse monate tsa bohobe e le hore u phele hantle.
Li-desserts
- Fokotsa mahobe, li-cookie, li-crackers, libate tsa mafura, li-pie, li-muffins le donuts, haholo-holo tse entsoeng ka mafura a mangata a hydrogenated kapa a tletseng. Ha u pheha lapeng, nahana ka diresepe tse tlaase tse mafura ho etsa hore lijo tse nang le k'holeseterole li amohelehe haholoanyane.
Lijo Tse Fokolang Li-Cholesterol li ka Bōptjoa
Hopola hore lijo tse ncha tsa lijo tsa k'holeseterole ha lia tlameha ho ba tse fokolang feela joalokaha u ka lebella hore e be. Le hoja e kenyelletsa ho fokotsa kapa ho qoba lijo tse boletsoeng ka holimo, ho na le lijo tse ngata tse ncha le lipepepe ho kenyelletsa hape. U ka fetola lipepe tsa khale tsa li ratang ka ho fetola likhetho tse ngata tsa bophelo bo botle 'me u fumane litsela tsa ho lokisa lijo tse ncha tseo e ka' nang eaba ha o e-s'o ka oa li leka pele o thusa ho fokotsa k'holeseterole, e kang ea batsho, ea metsing, kapa ea linaoa tsa liphio, eggplant, okra, oats, soy , le litlhapi tse mafura.
> Mehloli:
> Lethathamo la Heart la Harvard. 11 Lijo Tse Nang le Cholesterol e ka Boroa. Harvard Health Publishing: Sekolo sa Bongaka sa Harvard. E hlalositsoe ka la 12 August, 2017.
> Heart le Vascular Team. U ka ja Li-Eggs Tse Ngata Hore U lule U e-na le Pelo e Nang le Bohlokoa? Cleveland Clinic. E phatlalalitsoe ka la 23, 2015.