Litlhahiso tsa ho fetola lijo tsa hoseng lijo tsa motsoako ka lijo tse fokolang tsa cholesterol
Ho ja lijo tsa hoseng ke lijo tsa bohlokoa ka ho fetisisa tsa letsatsi mme li ka beha molumo bakeng sa lijo le litakatso tsa hau tse ling. Ha u latela lijo tse theohelang k'holeseterole , ho ja lijo tse phetseng hantle bakeng sa lijo tsa hoseng ho ka ba thata haholo qalong. Ka linako tse ling, lijo tse joalo li ka etsa hore u khutlele ho lipapali tse lekang-le-'nete, tse kang bagel le tranelate chisi kapa bacon le mahe.
Empa ho qeta letsatsi la hau ka lijo tsa hoseng tse phetseng hantle, ho ka thusa ho boloka likhahla tsa k'holeseterole ka har'a mefuta e nepahetseng. E ka boetse ea thibela litakatso tsa lijo tse sa pheleng hamorao motšehare. A re hlahlobe lintlha tse 'maloa tsa ho netefatsa hore lijo tsa lijo tsa hoseng tsa setso li boloka pelo ea hau e phetse hantle' me takatso ea hau e khotsofetse.
Lebese le lijo-thollo
Ho ja lijo tsa hoseng habonolo ke tsela e ntle ea ho boloka nako. Leha ho le joalo, e ka boetse ea eketsa mafura le tsoekere ho lijo tseo u li jang mathoasong a letsatsi, tse ka phahamisang lipids tsa hao. E le ho thibela sena, nahana ka ho etsa liphetoho tse ling hantle le lintlheng tsa lijo tsa hau tsa hoseng tsa lijo-thollo.
- Sheba lengolo la lijo. Nakong e tlang ha u fihla bakeng sa lijo-thollo tseo u li ratang, sheba lebokose la phepo e nepahetseng. Semela se loketseng se lokela ho ba tlaase ka tsoekere le mafura. Haeba lijo-thollo tsa hau li le ngata ho tse ling kapa tse peli, u ka 'na ua nahana ho etsa hore phetoho e be e nonneng. Ha o ntse o le teng, sheba hape fiber content. Fiber e sesebelang e ka theola LDL ea k'holeseterole ea hao ka boikokobetso. E ka boela ea eketsa satiety (e leng "maikutlo" a feletseng) 'me qetellong e etsa hore lijo tsena tsa hoseng li tle haholo.
- Sebelisa lebese le tlaase. Ho fetela lebese le tlaase kapa mafura a ka thusa ho fokotsa mafura a eketsehileng. Ho phaella moo, nahana ka ho sebelisa ho phomola ho e-na le lebese la khomo ka lijo-thollo tsa hau.
- Fana ka monate oa maiketsetso. Lijo tse ling li eketsa monate oa maiketsetso, tse kang melee kapa tsokolate. Ka tsela e 'ngoe, nahana ka sethala se hlakileng' me u ekelle litlolo tsa hau. Sena se ka thusa ho khaola mafura le tsoekere ha u ntse u kenyelletsa lijo tse phetseng hantle ho lijo tsa hau. Haeba o batla tatso e monate, leka fragole e ncha kapa blueberries. Haeba u lakatsa ho hlahisa linoko tse ling, nahana ka ho eketsa sinamone (e monate hape).
- E tlose. Seroare hase eona feela lijo tsa hoseng tse potlakileng ka sekotlolo. Ho na le lijo tse ling tse ngata tse kang ho tlatsa le ho phekola pelo ea hau. Oatmeal e futhumetseng ke mokhoa o motle haholo, haholo-holo nakong ea serame.
Lipancakes ka Butter le Sirapo
Liponkete ke lijo tsa hoseng tse monate tse sebetsang tse ka 'nang tsa eketsa mafura le tsoekere lijong tsa hau. Ho fetola tse ling tsa lisebelisoa tsa moetlo ona oa setso ho ka fetola lijo tsa lijo tsa khalori e phahameng ho e nang le pelo e phetseng hantle.
- Kenya fiber ho li-pancake tsa hau. Ho eketsa oatmeal kapa lijo tse ling kaofela ho pancake batter ea hao e ka eketsa fiber le bongata ho li-pancakes ntle le ho eketsa lik'hilojule tse ngata haholo.
- Fata botoro le sirapo. Mefuta ena e 'meli e na le bokhoni ba ho eketsa mafura le tsoekere ho lijo tsa hoseng. Ho fetisetsa lintlheng tse phelang ho ka eketsa tatso e ngata ntle le ho eketsa k'holeseterole ea hao. Eketsa mefuta e mengata ea monokotšoai kapa li-cherry kapa u fihle ho dollop ea yogurt e hlakileng, eseng mafura.
- E hloekise. Ho eketsa sinamone, linama, ginger, mokopu kapa tse ling tsa linoko ho batter ea hau ea pancake e ka eketsa tatso ea pancake e seng e hlakile.
Li-Bagels le Cream Cheese
Haeba e lokiselitsoe hantle, li-bagels li ka ba lijo tsa hoseng tse phetseng hantle, tse bonolo . Leha ho le joalo, ho eketsa lisebelisoa tse fosahetseng ho ka etsa hore bagel e nang le lik'halori 'me e ka senya lijo tsa hau tsa k'holeseterole.
Haeba li-bagels ke lijo tseo u li fetelang bakeng sa lijo tsa hoseng, nahana ka ho etsa liphetoho tse seng kae tsa k'holeseterole.
- Khetha li-bagels tse phahameng. Ho khetha li-bagels tse nang le lijo-thollo tse feletseng kapa koro e feletseng ke khetho e ntle ho feta mefuta e meng ea bagel.
- Kenya feela litlolo tse phetseng hantle. Cheese ea Cream ke e tloaelehileng ea bagel e jalang, empa e ka tlala mafura ha e sa sebelisoe hanyane ka hanyane. Khetha ho e-na le hoo ho phatlalatsa tse fokolang mafura. Haeba u batla ho fetola lintho, nahana ka ho iketsetsa liphatsa tsa hau ka ho eketsa litholoana tse ncha tse khethiloeng, saalmon, chives, kapa yogour e tlaase. Tsena tsohle li tla eketsa tatso ntle le mafura a mangata haholo.
- E fetole ka lijo tse ling tse ling. Ho khathala hanyenyane ka ho ja bagels letsatsi le letsatsi? Leka moferefere ho e-na le hoo. Ha e lokiselitsoe hantle, li-muffin li boetse li fana ka mefuta e mengata ea phepo e nepahetseng, e nang le lisebelisoa tse ngata ho bagels. Haeba u batla likhopolo, ho na le lipepe tse ngata tse monate, tse fokolang fatše tse sebelisang metsoako e nang le pelo e kang oatmeal, litholoana le linoko.
Bacon le Mahe
Ha u nahana ka lijo tsa hoseng tse kholo, li-bacon le mahe hangata li le teng. Leha ho le joalo, lisebelisoa tsena tse peli li ka boela tsa hlahisa mafura a eketsehileng le k'holeseterole ho ja lijo tsa k'holeseterole. Liphetoho tse 'maloa tse bonolo li ka etsa hore lijo tsa hoseng tsena li be le bophelo bo fokolang hantle.
- Mahe. Lihoai li na le liprotheine tse ngata le limatlafatsi tse ling empa li boetse li phahame k'holongeterole-boholo ba tsona li na le yolk. Haeba u batla ho khaola k'holeseterole, leka ho tlosa yolk ho tloha mahe a 'mala ha u ntse u itokisetsa. Haeba recipe ea hau e hloka lihe tse fetang tse le 'ngoe, u ka khona ho sebelisa lehe le le leng hammoho le makhooa ho tsoa lehe le leng. Ho phaella moo, o ka sebelisa moemeli oa lehe, o ke keng oa kenya letsoho ho eketsa k'holeseterole. U se ke ua lebala ho sheba lisebelisoa tse ling tseo u li kenyang mahe a hau, ebang ke. Cheese, lebese le botoro kaofela li eketsa mafura a eketsehileng.
- Nama ea fariki. Ho e-na le hore u sebelise likokoana-hloko tse tloaelehileng, leka bacon ea Turkey kapa bacon ea Canada. Lihlahisoa tsena ka bobeli li na le mafura a mangata a fokolang ho feta a mafura a bona a phahameng. Ho phaella moo, u ka nka sebaka sa bakonate ka ho feletseng ka litlhapi tsa tlhapi e entsoeng ka ontong.
Thabela ho ja lijo tsa hoseng tse sa pheleng
Ka lisebelisoa tsena tse phetseng hantle, u ka thabela lijo tseo u li ratang hoseng 'me u boloke lihlahisoa tsa k'holeseterole li phetse hantle. Esita le haeba u latela lijo tse theohelang k'holeseterole, lijo tsa hoseng tsa hau li ka ba le mefuta e fapa-fapaneng 'me ha ho mohla e tla ba bora. E-ba monate le eona 'me u bone moo likhetho tsa lijo tsa hoseng tse ntle li u nkang.