Ho ja lijo tse fokolang lipilisi ho itšetlehile ka tšebeliso ea lijo tse nang le k'holeseterole e tlaase. Lintho tse latelang li kenyelletsa lihlahisoa tse nang le mafura a monounsaturated le polyunsaturated, hammoho le lihlahisoa tsa meroho tse senyehileng le tse sa hlajoeng.
Mefuta e tloaelehileng ea ho fokotsa lijo e buelloa bakeng sa batho ba se ba ntse ba tšoeroe ke maloetse a pelo, kapa ba nang le boemo bo itseng ho bona. Ho phaella moo, ho theola k'holeseterole hangata ho hlokahala ha motho a e-na le botenya haholo, lefu la tsoekere, khatello ea kelello. Ka lebaka leo, ho ja lijo tse fokolang hamonate ha hoa itšetleha haholo ka ho theola 'mele, empa ho ntlafatsa' mele.
Lijo tse fokolang tsa k'holeseterole
Mona ke melao ea motheo ea ba ileng ba etsa qeto ea ho latela lijo tsa boipelaetso:
- tlohella ho pheha diresepe ho sebelisa mafura le oli ea liphoofolo;
- U se ke ua itšoara ka litlolo ebile ha u chese lijo tsa hao - u ka li pheha feela, u li phehe mouoane kapa u chehe;
- Ja hangata le likarolong tse nyane.
Lihlahisoa tse latelang li tla fokotsa ka botlalo k'holeseterole:
- Meroho le litholoana - ka lebaka la likhoele tsa meroho tseo li nang le tsona.
- Oatmeal (oatmeal porridge kapa lijo-thollo bakeng sa lijo tsa hoseng, mahobe a li-oat) - ka lebaka la fiber e senyehileng e nang le eona.
- Lierekisi, li-bran, soya, sesame, linōko, peō ea soneblomo, hammoho le li-oli tsa eona -ka lebaka la li-phytosterol tse nang le tsona.
- Litlhapi tse nang le mafura - ka lebaka la boteng ba omega-3 mafura a acids, e leng se etsang hore ho fokotsehe k'holeseterole.
- Oli ea mohloaare ke mohloli oa monounsaturated fatty acids, haholo-holo oleic acid. Joalokaha ho fumanoe, ha ho bapisoa le mafura a mafura a mangata, oli ea mohloaare e etsa hore ho fokotsehe ka tekanyo ea k'holeseterole eohle le e mpe, ha ka nako e ts'oanang ha e ame haholo likarolo tsa k'holeseterole e ntle. Sebelisa likhaba tse fetang 4 tsa oli ea mohloaare ka letsatsi.
- Veine e nang le boleng bo botle - ho sebelisoa ka tsela e leka-lekaneng ea veine (haholo-holo khubelu, e nang le li-antioxidants) ho eketsa boemo ba k'holeseterole e ntle.
Mona ho na le lenane le qaqileng la lihlahisoa tse nang le k'holeseterole e tlaase, e ka sebelisetsoang lijo tsa hypolipidemic:
- bohobe bo feletseng ba lijo-thollo le li-biscuits;
- raese e sootho, linaoa;
- pasta e sootho;
- lebese le phunyehileng, yogurt e tlaase, mafura a mafura a tlaase;
- Nama ea mmutla, khoho le Turkey ntle le letlalo;
- likaroloana tsa mafura a khubelu (ja nama e khubelu 1 ka matsatsi a 10);
- tlhapi e mafura (mackerel, sardine, saalmon, bream, anchovy, sea bream);
- litholoana tse nang le lero la peel le litholoana tse ncha tsa litholoana;
- meroho - e le e hloekileng, e phehiloeng kapa e phehiloeng;
- oli ea meroho;
- tahini, sesame, walnuts, lialmonde.
Lijo tsa hypolipidemic ha li kenye lihlahisoa tse latelang:
- lihlahisoa tsa bohobe (li-biscuits, li-croissants, li-buns);
- litapole tse halikiloeng, lipsche, li-popcorn;
- monate (mahobe, mahobe, ice cream, lijo tse monate);
- ho habonoloa lik'habohaedreite (tsoekere, jams, jams, mahe a linotši);
- Lihlahisoa tsa lebese, lebese le phethehileng, li-yoghurts le li-chees tse nang le mafura a mangata;
- Khoho ea nama e nang le letlalo, pōli le letlalo, konyana;
- manoso (bacon, salami, mortadella, joalo-joalo);
- lijo tse loketseng (pizza, cheeseburgers, carbonara, joalo-joalo);
- Li-yolk tsa mahe (nka sebaka sa 20 dikgerama tsa nama le liprotheine tsa mahe a phehiloeng a mabeli);
- tlhapi ea tlhapi;
- li-molluscs (shrimps, lobster, mussels, oysters, li-urchins tsa leoatle, li-lobster, cuttlefish, squid);
- Ka hare (sebete, boko, liphio, spleen, pelo);
- mekotla, letsoai le ho tsuba nama kapa litlhapi;
- Butter, liphoofolo tsa liphoofolo bakeng sa ho pheha, lihlahisoa tse mafura - lokisetsa li-sauces tse thehiloeng oli ea mohloaare, lemons le asene ea morara;
- lino tse tahang le tsa carbonate.
Mohlala o hlakileng ka ho fetisisa oa lijana tse potlakileng le tse bonolo ho itokisetsa lijo tse nang le k'holeseterole e tlaase ke borsch le porridges tse phehiloeng metsing.