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Cholesterol maemong a tloaelehileng ke ntho ea bohlokoa 'meleng. Empa k'holeseterole e feteletseng 'meleng oa hau e kenngoa maboteng a ka hare a methapo ea mali, e fokotsa le ho thibela phallo ea mali le ho eketsa kotsi ea ho hlaseloa ke pelo le maemo a mang a pelo.
Ho na le mefuta e 'meli ea k'holeseterole, e leng, LDL cholesterol (low-density lipoprotein, cholesterol e mpe) le HDL (high-density lipoproteins, cholesterol e ntle). Boemo bo phahameng ba cholesterol ea LDL bo tsejoa e le hypercholesterolemia. Mofuta ona oa k'holeseterole e eketsa kotsi ea mafu a pelo, ho kenyelletsa lefu la pelo le lefu la pelo.
Mokhoa o sa pheleng hantle oa bophelo oa ho ja hangata, o sa ikoetlise, ho ja lijo tse nang le mafura a mangata, joalo-joalo ho eketsa menyetla ea motho ea ho ba le li-cholesterol tse ngata [1] . Ntle le mafu a pelo, methapo ea k'holeseterole e phahameng e ka lebisa botenya, ho holofala, khatello e phahameng ea mali jj.
Teko ea mali e ka tseba hore na o na le k'holeseterole e phahameng, 'me ngaka ea hau e ka khothaletsa boikoetliso kapa meriana ho kenyelletsa ho amohela phepo e nepahetseng ho ntlafatsa bophelo ba hau ka kakaretso.
Bala ho tseba ho tseba ka lijo ho theola k'holeseterole .
Lijo le Cholesterol: Kamano e tobileng lipakeng tsa Lijo Tseo U li Jang le Maemo a Hao a Cholesterol
Lijo tseo u li jang li hokahane ka kotloloho le li-cholesterol tsa hao [pedi] . Ka mantsoe a mang, ho theola k'holeseterole ea hau lijong tsa hau ho hlile ho totobetse. Sohle seo u tlamehang ho se etsa ke ho eketsa meroho e mengata, litholoana, linate, lipeo, tlhapi le lijo-thollo tse felletseng lijong tsa hau, ho thusa ho theola li-cholesterol tsa hau le ho fokotsa letlapa 
Le ha ho qoba lijo tse nang le k'holeseterole e ngata ho ka ba molemo ho ba bang, tsela e molemohali le e sebetsang ka ho fetisisa ea ho fokotsa maemo a k'holeseterole ke ho khetha lijo tse nang le mafura a sa foleng ho feta a nang le mafura a mangata. [4] . Etsa bonnete ba hore o ela hloko bongata ba mafura lijong le mefuta efe e kenang 'meleng. Lijo tsa hau li na le phello e matla k'holeseterole ea hau le lisosa tse ling tsa kotsi.
Lijo tse fapaneng li thusa ho theola maemo a k'holeseterole ka litsela tse fapaneng. Tse ling li fana ka fiber e qhibilihang e tlamang k'holeseterole le tse tlileng pele ho eona ho tsamaiso ea tšilo ea lijo 'me u li hule' meleng pele li qala ho potoloha. Likokoana-hloko tse ling tse nang le li-sterol le li-stanol li tla thusa ho thibela 'mele ho monya k'holeseterole.
Ha re shebeng tse ling tsa lijo tse thusang ho fokotsa maemo a k'holeseterole.
1. Lialmonde
Lialmonde li tletse mafura a monounsaturated a phetseng hantle, mafura a polyunsaturated le fiber tse thusang ho eketsa cholesterol e ntle le cholesterol e mpe e tlase. Phuputso e fumane hore ts'ebeliso ea letsatsi le letsatsi ea lialmonde e tla thusa ho fokotsa maemo a LDL cholesterol ka liperesente tse 3 ho isa ho 19 [5] . Lialmonde ke lijo tse bobebe haholo, 'me u ka li kenya lisalate le oatmeal .
2. Linaoa tsa soya
Batho ba nang le cholesterol e phahameng ba ka eketsa soya lijong tsa bona, kaha e na le liprotheine tse ngata tsa limela. E na le mafura a mangata a polyunsaturated, livithamini, liminerale le fiber e ka thusang ho theola k'holeseterole e mpe. Ho ja Lijo tse 1 ho isa ho tse 2 ea soya letsatsi le letsatsi e ka u thusa ho u sireletsa mafung a pelo [6] . Limela tse kang linaoa, lierekisi le lensisi le tsona li ntle bakeng sa k’holeseterole.
3. Li-flaxse
Li-flaxseeds e na le fiber e qhibilihang, lignans le omega 3 fatty acids. Ho latela phuputso e entsoeng ho Nutrition and Metabolism, seno se nang le folaxe se ka theola k'holeseterole e felletseng le LDL cholesterol ka liperesente tse 12 le tse 15 ka ho latellana. [7] . Liphuputso tse 'maloa li bontša seo ho ja folaxe letsatsi le letsatsi e ka fokotsa k'holeseterole e felletseng le lipalo tsa k'holeseterole e tlaase.
4. Peo ea Fenugreek
Peo ea Fenugreek, eo hape e tsejoang e le lipeo tsa methi, e na le thepa ea bongaka ebile ke mohloli o motle oa li-anti-inflammatory, antioxidant le anti-diabetes. Motsoako o moholo oa fenugreek o bitsoang saponins o bapala karolo ea ho theola cholesterol ea LDL [8] . Sebelisa ½ ho 1 teaspoon ea peo ea fenugreek letsatsi le letsatsi .
5. Peo ea Coriander
Peo ea Coriander kapa peo ea dhaniya esale e sebelisoa meriana ea Ayurvedic ho tloha mehleng ea khale [9] . Ho ea ka liphuputso, lipeo tsa coriander li ka thusa ho theola li-cholesterol tse mpe le triglyceride haholo. Pheha likhaba tse 2 tsa lipeo tsa coriander ka khalase ea metsi, sefa decoction ka mor'a ho e pholisa 'me u e noe habeli ka letsatsi.
6. Psyllium hopola
Khoele ea Psyllium ke mohloli o ruileng oa faeba e qhibilihang e thusang ho theola cholesterol ea LDL haholo. Ho ea ka phuputso, batho ba nang le li-cholesterol tsa LDL lipakeng tsa 3.36 le 4.91 mmol / L ba ile ba fuoa 5.1 g psyllium husk bakeng sa libeke tse 26. Phello e bonts'itse likhakanyo tse tlase tsa LDL cholesterol [10] . Chelete e hlokahalang ho theola k'holeseterole ke Ligrama tse 10 ho isa ho tse 20 ea letlalo la psyllium letsatsi .
Hlokomela : Psyllium hangata e nooa hararo ka letsatsi, pejana ho nako ea lijo, ebang ke capsule kapa e le phofo eo u e tsoakang le metsi kapa lero.
7. Konofolo
Har'a melemo e mengata ea bophelo bo botle, senoko sena se na le e 'ngoe ea melemo ea mantlha ea bophelo bo botle ba konofolo ho theoleng k'holeseterole. Ho ntšoa ha konofolo ho ka thusa ho fokotsa k'holeseterole e felletseng, mme maemo le lithuto tsa LDL li pakile hore ho ja konofolo letsatsi le leng le le leng ka likhoeli tse peli ho tla fokotsa maemo a k'holeseterole le ho fokotsa kotsi ea lefu la pelo [leshome le motso o mong] . E na le ½ ho 1 konofolo ka letsatsi o ka e eketsa ho li-curries, meroho e halikiloeng kapa sopho.
Hlokomela : Lisebelisoa tsa konofolo le konofolo li lokela ho qojoa pele li etsoa opereishene 'me ha lia lokela ho nooa hammoho le meriana e fokotsang mali.
8. Basil e Halalelang
Basil e halalelang , eo hangata e bitsoang tulsi India, e na le mefuta e mengata ea kalafo, ho kenyeletsoa antioxidant, anti-inflammatory, anti-diabetic, le anti-hypercholesterolemia anticarcinogenic, joalo-joalo. Boithuto bo bontša hore tulsi e thibela atherosclerosis methapong ea mali, e bakoang ke cholesterol e phahameng [12] . Noa tulsi tee letsatsi le letsatsi kapa hlafuna makhasi a 'maloa a tulsi.
9. Tholoana ea morara
Batho ba nang le maemo a phahameng a k'holeseterole ba ka ja litholoana tsa morara. Li na le fiber e qhibilihang 'me li na le pectin e ngata e fokotsang k'holeseterole. Boithuto bo bontšitse hore ho ja tholoana e le 'ngoe e khubelu ea morara letsatsi ka leng bakeng sa khoeli e ka thusa ho theola k'holeseterole ea LDL ka liperesente tse 20 [13] . Ho sebelisa monokotsoai le morara le tsona ke tsela e ntle ea ho fokotsa maemo a k'holeseterole.
10. Avocado
Li-avocado ke mohloli o motle oa mafura a monounsaturated a ka thusang ho theola cholesterol ea LDL le ho phahamisa cholesterol e ntle. Li-avocado li na le livithamine tse ngata tse rarahaneng tsa B, vithamine K le liminerale tse 'maloa. Litholoana li boetse li na le li-sterol tsa limela tse nang le thepa e theolang k'holeseterole [14] . Eketsa ½ avocado ho kenya lisalate, ho toast kapa ho ja tholoana kamoo e leng ka teng.
11. Sipinake
Sepinichi e na le lutein, ntho e thusang ho theola k'holeseterole 'meleng. Lutein ena e boetse e thusa ho thibela litlhaselo tsa pelo ka ho thusa marako a methapo ho felisa bahlaseli ba k'holeseterole ba bakang ho koala [leshome le metso e mehlano] . Le ha meroho eohle e na le fiber e theolang k'holeseterole, empa sepinichi ke mohloli o motle haholo. Sebelisa 1 senoelo ea spinach letsatsi le letsatsi .
12. Tsokolate e Lefifi
Na u ne u tseba hore ho ja chokolete e lefifi ho ka thusa ho fokotsa k'holeseterole e phahameng? E ka fokotsa k'holeseterole e mpe hantle mme ea eketsa boemo bo botle ba k'holeseterole maling. Karolo e bitsoang theobromine e teng ka tsokolate e lefifi e ikarabella haholo phelisong ea eona ea ho holisa cholesterol ea HDL [16] .
13. Oatmeal
Oatmeal ke sejo se tummeng sa lijo tsa hoseng 'me e eletsoa batho ba nang le li-cholesterol tse ngata. Ho ba le eona letsatsi le leng le le leng ho bontšitsoe ho theola boemo bo phahameng ba k'holeseterole. Lintho tse nang le fiber tse ngata tse qhibilihang ka har'a oatmeal li thusa ho theola k'holeseterole e mpe (LDL). Faeba e fokotsa ho monngoa ha k'holeseterole e mpe maling a hao, ka hona e fokotsa kotsi ea lefu la pelo [17] . U ka eketsa le harese lijong tsa hau bakeng sa taolo ea k'holeseterole.
14. Salmone
Salmone e na le omega-3 fatty acids e bitsoang EPA le DHA, e fanang ka tšireletso khahlano le cholesterol e phahameng. Salmon e thusa ho theola triglycerides le ho matlafatsa cholesterol ea HDL hanyane, ka hona e fokotsa menyetla ea lefu la pelo. Sebelisa bonyane Litšebeletso tse 2 ea litlhapi tsa salmone beke le beke ho thusa ho boloka pelo ea hau e phetse hantle. Litlhapi tse mafura, joalo ka mackerel, le tsona li thusa cholesterol [18] .
15. Lero la lamunu
namunu Tholoana ke lijo tse ling tse monate tse ka thusang ho theola k'holeseterole e phahameng. Bafuputsi ba fumane hore lero la lamunu le ntlafatsa lifaele tsa lipid tsa mali ho batho ba nang le k'holeseterole e phahameng ka lebaka la boteng ba vithamine C, folate le flavonoids ka har'a lilamunu. [19] . U ka khona noa khalase ea lero le sa tsoa etsoa la lamunu ha re ntse re ja lijo tsa hoseng.
Hlokomela : Maro a lamunu a rekiloeng lebenkeleng ha a na molemo oa ho theola k'holeseterole.
16. Tee e Tala
Ho noa tee e tala letsatsi le letsatsi ho tla thusa ho fokotsa k'holeseterole e mpe. Seno se phelisang hantle se na le metsoako e 'maloa e thibelang ho kenella ha k'holeseterole tšilong ea lijo le ho e thusa ho tsoa. Ntle le moo, tee e tala e na le melemo e meng ea bophelo bo botle - joalo ka ho thibela ho bokellana ha methapo methapong. Noa linoelo tse 3 ho isa ho tse 4 tsa tee e tala ka letsatsi [mashome a mabeli] .
17. Oli ea Mohloaare
Oli ea mohloaare ke oli e phetseng hantle e nang le mafura a monounsaturated a thusang ho theola maemo a phahameng a k'holeseterole [mashome a mabeli a motso o le mong] . Ho eketsa oli ea mohloaare lijong tsa hau ho tla fokotsa kotsi ea lefu la pelo le stroke. Oli ea mohloaare e na le vithamine E e ngata e loketseng bophelo ba hau ka kakaretso. Sebelisa oli ea mohloaare ha u ntse u pheha lijo kapa u e sebelise e le ho apara salate hantle.
18. Oli ea Kokonate ea Moroetsana
Likarolo tsa bioloji tse sebetsang ka polyphenol tse teng ka har'a oli ho lumeloa hore li thusa ho fokotsa li-cholesterol kaofela, triglycerides, phospholipids le LDL. E tsejoa hore e na le phello e ntle ho feta oli e tloaelehileng ea 'copra' [22] . Leha ho le joalo, lula u ja ka bongata bo fokolang.
19. Beetroot + Carrot + Apple + Ginger
Beetroot ke e 'ngoe ea li-superfoods tse nang le livithamini le limatlafatsi tse ngata. Ho na le melemo e mengata ea bophelo bo botle ba meroho ena e mefubelu e lero. Mohlala, beetroot e ntša chefo sebeteng e hloekisa 'mele ea rona ka ho fafatsa chefo, e ntlafatsa palo ea mali mme ho bohlokoa ka ho fetisisa, e thibela menyetla ea ho otloa ke pelo [2. 3] .
Ho ea ka bafuputsi, lero la beetroot le ka u sireletsa mafung a pelo le methapo kaha le theola maemo a LDL (cholesterol e mpe) 'meleng. Jusi ena e khubelu le eona e na le tšepe e ngata, ka hona e aha hemoglobin e ngata 'meleng.
Recipe ea lero la beetroot ea ho theola k'holeseterole e mpe:
E sebeletsa: 2 Nako ea ho itokisa: metsotso e 5
Lisebelisoa
- Beetroot - 1 e khaola likotoana (unpeeled)
- Lihoete- 2-3 li khaola likotoana (tse sa buloang)
- Apple- 1 e khaola likotoana (e sa pheoloa)
- Ginger- & frac12 inch (e ebotsoeng)
- Pepere e ntšo phofo- 1tsp
- Letsoai- 1 pinch
- Leqhoa le pshatlehileng- ho sebeletsa
Litsela
- Sila beetroot, lihoete, ginger le apole hammoho.
- Kenya metsi a manyane ha ho hlokahala.
- Hlatsoa lero ka ho sebelisa sefahleho.
- Fafatsa phofo ea pepere e ntšo le letsoai. Hlohlelletsa ka khaba.
- Kenya leqhoa le pshatlehileng ka khalase ebe u tšela lero.
- Sebeletsa e pholile.
20. Orange + Banana + Papaya
Litholoana tse ling li ka thusa ho laola li-cholesterol tsa hau tse ngata. Mohlala, lamunu, banana le papaya li sebetsa hantle ho laola maemo a mabe a k'holeseterole. Litholoana tsena ke mohloli o ruileng oa vithamine C, fiber le tšepe tse ntlafatsang phallo ea mali le ho chesa k'holeseterole [24] .
Orange, banana le lero la litholoana tsa litholoana tsa papaya bakeng sa k'holeseterole e phahameng:
E sebeletsa: 2 Nako ea ho itokisa: metsotso e 5
Lisebelisoa
- Orange- 2 (e arohaneng)
- Papaya- senoelo se le seng (se ebotsoe ebe se khaola likotoana)
- Libanana- 2 (e ebotsoe ebe e khaola likotoana)
- Leqhoa le pshatlehileng- ho sebeletsa
Litsela
- Koahela lamunu le papaya.
- Sebelisa metsi a manyane ha ho hlokahala.
- Kopa ka thuso ea sesepa kapa lesela le hloekileng la mesifa.
- Kenya leqhoa le pshatlehileng ka khalase ebe u tšela lero.
- Sebeletsa hang-hang.
Ntle le lijo tse boletsoeng kaholimo, meroho ena, litholoana, linoko le litlama li ka thusa ho fokotsa maemo a k'holeseterole [25] :
- Moferefere
- Anyanese
- Ntsa ea Yarrow
- Ho ntšoa lekhasi la artichoke
- Meroho ea Collard
- Li-mushroom tsa Shitake
- Lihlahisoa tsohle
Ka Tsebiso ea ho Qetela ...
Ho khothalletsoa hore motho e mong le e mong a je bonyane ligrama tse 300 tsa meroho le ligrama tse 100 tsa litholoana letsatsi ka leng. Ho fetola lijo tseo u li jang ho ka thusa ho theola k’holeseterole ea hao le ho ntlafatsa mafura maling a hao.
