Bophelo, Healthy eating
Lijo bakeng sa phahameng k'holeseterole: seo a ka se kgetholla hore agregar
Tlaase k'holeseterole meriana ka khonang. Empa u ka e etsa ka thuso ea phepo e nepahetseng.
Ka menu ya mong le e mong e lokela ho mafura, empa ba lokela ho fokotsa tshebediso ya. Lijo bakeng sa phahameng k'holeseterole felisa nama tse mafura - nama ea kolobe, likhantsi le letata. Ho ke ke molemo ho akarelletsa le ho ja lijo tse kang linate, tlhapi, meroho oli, hobane ba na le mafura unsaturated, leka-lekanya le k'holeseterole e le likaroloana tse fapa-fapaneng ka nģa ea mefuta e metle.
Seratsoana ho k'holeseterole e tlaase e bonolo. E kgothaletswa ho sebelisa oli e ntle le tlatsetso mocheso kalafo, phaella ka ho re ho Salads, lijo-thollo le lijo tse ling. Ho molemo ho feta ho sebelisa linseed, soybean, mohloaare, k'hothone oli.
Ruileng diminerale mosaletsa likarolo metsing litlhapi. Ho na le e ngata phosphorus le a iodine litareng e. The dikahare tsa bohlokwa le omega mafura acid laola maemo k'holeseterole. Phepo e nepahetseng kgothaletswa habeli ka beke ho ja tlhapi leoatle.
Molemo bakeng sa ho ba phelang le motsoako likhoele meroho. Lona tse ngata tala leafy meroho - hop, meroho, lettuce. Khothalletsoang hore tšebeliso ea letsatsi le letsatsi bakeng sa dikgerama tse fetang 35 tsa faeba. Ka ho feletseng fana mmele le dimela faeba seratsoana bakeng sa phahameng k'holeseterole, e kenyeletsang le lijo tsa hoseng, oat, raese kapa nyalothe motoho, bakeng sa lijo tsa motšehare - sopho e entsoeng ka, matlapi a korong le litholoana, 'me bakeng sa lijo tsa mantsiboea - salate leseli le linaoa.
Mohloli o babatsehang oa monounsaturated mafura acid ba linate. Le hoja ho ke tse mafura lijo, empa tshebediso ya ea letsatsi le letsatsi ea e nyenyane e ananeloa. Letsatsi ka ja ligrama tse 30 tsa mefuta e fapaneng ya linate. Sena 18 PC. cashews, 20 - lialmonde, 5-6 - walnuts, 8 - Brazil.
Ditholwana, meroho le dijusi hape e fana ka lijo tsa phahameng k'holeseterole. Tafole matsatsi a mahlano kopo dijusi ho tse thathamisitsoeng mona ka tlase. Ba noa makhetlo a mabeli pakeng tsa lijo.
| letsatsi 1 - dikgerama 100 tsa lero tamati le celery e ngata |
| Letsatsi la 2 - 50 g, likomkomere lero, 50 g, tsa mokopu, 100 g, tamati lero le makhasi ao |
| Letsatsi la 3 - 50 g ya lero la celery, 50 g ya apole makhasi ao le nang le 100 g ya grapefruit |
| Letsatsi la 4 - 100 g ya lero la kharenate, 100 g, ea apole |
| Letsatsi la 5 - 100 g, ea celery, 100 g ya lero grapefruit |
E ke ke ya kenyeletswa ho tloha menu ka yogurt, bolila tranelate, Cottage chisi, lebese, ka yogurt, chisi. Feela fana ka ratang ho e tlase mafura le lihlahisoa tlase mafura a lebese.
Se amohela kenyelletsoa ha lintlha tsa lijo tsa dijo tsa ho pheha eo e ne e sebelisetsoa margarine e kapa tse ling tse oli pheha. Sena se akarelletsa ho dipesteri, mahobe a, di-cookie, dimafene, chokolete le lihlahisoa tse ling confectionery.
Lijo tse nang le phahameng k'holeseterole e sebelisoa e le ka tekanyo e itseng thibelo. E sisintsweng ho qhelela ka thōko ho sebelisa dita, chops, khoho. nama molemo itsetlehe, likhoho kapa tlhapi apehoa ka ontong kapa pheha bakeng sa banyalani. Meroho oli lokela ho a phaella ka ho ba sejana se felile. Ho ka ba molemo ho hana makotikoting, a tsuba le lijo tse letsoai. Ha e molemo feela disoseji, Bacon. Ha amohelehile mayonnaise, mafura bolila tranelate, theolela le ka holim'a ice cream.
Leha ho le joalo u se ke ua hampe e ngata mahe. tse peli tse lekaneng bakeng sa beke kaofela.
Holim 'a ba bonoa ba phahameng k'holeseterole maling lokela ho tieo laola mekhoa ea ho pheha, ho ea fihla kamoo ho ka khonehang thoko ho tswa ho lijo tsa mafura liphoofolo. Le sebelisitsoeng ho e phahameng k'holeseterole lijo - e mong oa bathusi ba molemo ka ho fetisisa ho rarolla mathata a bophelo bo botle.
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