Ho ba le boemo bo phahameng ba k'holeseterole ho eketsa kotsi ea lefu la pelo, ho akarelletsa lefu la pelo le tlhaselo ea pelo. Ho etsa hore bophelo bo fetohe joalo ka ho ikoetlisa le ho theola boima ba 'mele ho ka fokotsa k'holeseterole ea hau.
Tabeng ea lijo, e qala ka ho ja lijo tse sa feleng, litholoana tse ncha le meroho, linate, peo le limela. Ja nama e khubelu hangata 'me u qobe tsoekere e eketsehileng le lijo tse fetotsoeng ka ho feteletseng.
Hona joale ke tšimoloho e ntle. Hape, o ka kgona ho matlafatsa bokhoni ba k'holeseterole bo fokolang ba lijo tsa hau haholoanyane. Lipatlisiso tsa lipatlisiso li bontša hore lijo tse ling li na le metsoako ea tlhaho e ka fokolang k'holeseterole, hangata ka ho fokotsa lDL ('bad' cholesterol) maemong a mali a hao.
Sheba lijo tse leshome tse ka fokolisang k'holeseterole ea hau. Ka kopo, hopola lijo tsena ha li kenelle ka meriana ea ho theola bophelo ba k'holeseterole, mme ka kopo bua le mofani oa tlhokomelo ea bophelo pele u etsa liphetoho tsa bohlokoa tsa lijo.
1 - Oats
Ho ja lijo tse nang le lithollo tse feletseng ho amahanngoa le ho ba le phepo e ntle ea k'holeseterole. Li-oats li na le fiber e senyang e bitsoang beta-glucan. Haeba hona joale u na le li-cholesterol tse phahameng, li-oats li ka fokotsa k'holeseterole ka karolo ea 20 lekholong. Li-oats le li-oatmeal hape ke mohloli o babatsehang oa liminerale le liprotheine.
2 - Walnuts
Li-walnuts li ruile ka bobeli monounsaturated le omega-3 fatty acids. Ho ja linate tsena ho ka khoneha ho fokotsa likarolo tsa k'holeseterole ka likarolo tse ka bang 15 lekholong, hape ho ka ntlafatsa tšebetso ea mali ea sejana le ho fokotsa ho ruruha. Li-Walnuts li boetse ke mohloli o babatsehang oa vithamine E, liminerale le li-vithamine tse rarahaneng.
3 - linaoa tse omileng
Linaoa tse omileng , tse kang linaoa tsa liphio, linaoa tsa linaoa le linaoa tse ntšo, li na le li-proteine tse ngata haholo. Lipatlisiso tse ling li bontša hore ho eketsa linaoa ho lijo ho ka fokotsa maemo a k'holeseterole hafeela kakaretso ea khalori e sa eketseha. Likhooa li boetse li phahame li-vithamine tsa B-complex le liminerale.
4 - Oli ea Olive
Mofuta oa oli oa mohloaare mohlomong ke mohloli o tsebahalang ka ho fetisisa oa monounsaturated fatty acids mme o ka fokotsa k'holeseterole le ho ruruha. Oli ea mohloaare e lokela ho kenngoa ka lijo tse nang le phepo e nepahetseng sebakeng sa mafura a mangata kapa a li-trans. E sebedise ho pheha kapa ho etsa liaparo tsa salate le li-veggies.
5 - lialmonde
Lialmonde li phahame ka mafura a monounsaturated, mafura a polyunsaturated, liminerale, li-vithamine tse rarahaneng, le vithamine E. Phuputso e bonts'a hore ho sebelisoa ha almond e tloaelehileng ho ka fokotsa k'holeseterole e phahameng ka hoo e batlang e le karolo ea 20 lekholong. Li-ammonde li etsa bohobe bo monate kapa li-topping tse phelang hantle bakeng sa salate kapa sejana se ka morao.
6 - Soy le Soy Foods
Protheine ea soy e bonahala e na le phello e ntle ho k'holeseterole e phahameng. Ho ja lijo tse peli tsa tofu, lebese la soya, kapa soya ho ka fokotsa maemo a k'holeseterole ka liphesente tse hlano. Soy e boetse ke mohloli o babatsehang oa omega-3 fatty acids, vithamine le liminerale.
7 - Orange Juice
Jesi ea Orange e tsejoa e le lijo tsa hoseng le mohloli oa vithamine C, empa e boetse e phahame ka potassium, magnesium, vithamine A, le livithamine tse rarahaneng tsa B. Phuputsong e 'ngoe hape ho fumanoe hore ho noa lero la lamunu letsatsi le leng le le leng ho theola k'holeseterole le ho fana ka tlhahiso ea hore lero la lamunu le ka thusa batho ba sa kang ba phahamisa k'holeseterole. Empa e-ba hlokolosi, joaloka lero la lamunu le nang le lik'hilojule tse phahameng .
8 - Ho hlasela
Mokelikeli ke mohloli o babatsehang oa monounsaturated fatty acids le sterols tsa semela tse ka thusang ho fokotsa k'holeseterole. Phuputso e fana ka maikutlo a hore ho phaella k'hocado ho lijo tse nang le phepo e nepahetseng ho ka eketsa molemo oa ho theola k'holeseterole. Ho hlasela ho boetse ho na le protheine, fiber, vithamine ea B e rarahaneng, vithamine K le liminerale tse 'maloa.
9 - Salmon kapa Tuna
Litlhapi tse leoatleng tse nang le mafura tse kang saalmon le tuna li na le mafura a mafura a omega-3 'me li ka thusa ho fokotsa maemo a k'holeseterole, haholo-holo ha u ja tlhapi ho e-na le ho ja mafura a mangata ho tsoa linthong tse khubelu. Herring, trout, le sardine le tsona li holimo ho omega-3s. Litlhapi li boetse li na le liprotheine le liminerale tse ngata.
10 - Lentili
Lentile li phahame ka fiber, 'me lipatlisiso li bontša hore ho eketsa lentile lijong ho ka fokotsa maemo a k'holeseterole hafeela kakaretso ea khalori e sa eketsehe. Lentile li boetse li phahame li-vithamine tsa B-complex le liminerale. Ba etsa phaella e ntle ho sopho. Hape, ho fapana le linaoa tse omileng, lentile ha ho hlokahale hore li soaked pele li pheha.
Lentsoe ho
Lijo tsena li bontšitsoe ho fokotsa maemo a k'holeseterole, empa hape ke habohlokoa ho ja lijo tse phetseng hantle, ho phekola hantle 'meleng le ho bua le ngaka ka litsela tsohle tsa ho laola cholesterol e phahameng.
> Mehloli:
> Anerson JW, Bush HM. "Soy protheine liphello ho serum lipoproteins: tlhahlobo ea boleng le ho hlahloba litlhahlobo tsa lithuto tse sa laoloang, tse laoloang." Ke Mofuta oa Lihlahisoa. 2011 Mar; 30 (2): 79-91.
> Bester D, Esterhuyse AJ, Truter EJ, van Rooyen J. "Litla-morao tsa oli tse jeoang: papiso ea lipakeng tse 'nè tse tloaelehileng tse jeoang." Tšebeliso ea Lithethefatsi 2010 Dec; 23 (2): 334-48.
> Cesar TB, Aptekmann NP, MP ea Araujo, Vinagre CC, Maranhao RC. "Jusi ea Orange e fokotsa tekanyo e fokolang ea lipoprotein k'holeseterole lihloohong tsa hypercholesterolemic le ho ntlafatsa lipilisi ho fetisetsa ho phahameng-tekanyo lipoprotein ka maemo a tloaelehileng le a hypercholesterolemic." Lijo. 2010 Oct; 30 (10): 689-94.
> Thies F, Masson LF, Boffetta P, Kris-Etherton P. "Li-Oats le li-CVD tse kotsing ea ho bala lingoliloeng." Br J Nutriti. 2014 Oct; 112 Tlhaloso ea 2: S19-30.
> L L, Bordi PL, Fleming JA, Hill AM, Kris-Etherton PM. "Phello ea lijo tse lekaneng tse nang le mafura hammoho le li-avocase ho lipoprotein lenane la litekanyo, boholo le likaroloana tsa batho ba baholo ka ho fetisisa le ho feta: e leng teko e sa lebelloang le e laoloang." Ke Mohlomo oa Pelo. 2015 Jan 7; 4 (1).