U ka fokotsa cholesterol joang ka Ramadan?

U ka fokotsa cholesterol joang ka Ramadan?

Maemo a phahameng a k'holeseterole 'meleng ke sesosa sa ho tšoenyeha ho batho ba bangata ka lebaka la mathata a tebileng a bophelo bo botle a bakoang ke lefu la pelo, haholo-holo khoeling ea Ramadan ka palo e kholo ea mekete ea malapa le cheseho ea ho sebeletsa mefuta e fapaneng ea lijo. Ho thibela ho tšoenyeha hona, litsebi tsa phepo e nepahetseng li khothalletsa liphetoho tse itseng tse bonolo tsa bophelo, tse ka laolang boemo ba k'holeseterole 'meleng.

Mona ke malebela a 5 a bonolo a fanoeng ke webosaete ea "Eat This", e ipapisitseng le puisano le litsebi tsa phepo e nepahetseng Laura Burak le Lauren Manker, tse tla etsa hore mokhoa oa ho theola cholesterol e be bonolo haholo, 'me ke tse latelang:

1- Tsepamisa maikutlo lijong tse phetseng hantle, tse nang le phepo

Burak o tiisa hore ho ja lijo tse ngata tse phetseng hantle, joalo ka litholoana, meroho le mafura a phetseng hantle a pelo, joalo ka linate tse tala, li-avocado, oli ea mohloaare le tlhapi e mafura, joalo ka salmon, ho thusa ho fokotsa cholesterol e kotsi 'meleng. .

2 - Oats

Li-oats li na le lethathamo le lelelele la melemo ea bophelo bo botle, kaha li thusa ho ntlafatsa bophelo bo botle ba mala, ho fokotsa boima ba 'mele, ho ntlafatsa insulin ho hanyetsa, le ho thusa ho theola k'holeseterole, kaha oats e na le fiber e bitsoang beta-glucan, e thusang ho tlosa k'holeseterole. setsebi..

3- Qoba lijo tse feliloeng le tsoekere

Ho fapana le seo batho ba bang ba se lumelang, ho ja tsoekere e ngata ke sesosa se ka sehloohong sa k'holeseterole e phahameng e amanang le lefu la pelo, kahoo litsebi tsa phepo e nepahetseng li eletsa ho qoba lijo tse entsoeng le lipompong.

4- Ja lehapu

Watermelon ke e 'ngoe ea litharollo tsa boselamose bakeng sa ho theola k'holeseterole 'meleng, kaha ke mohloli oa tlhaho oa lycopene, carotenoid, eo, ha e jeoa letsatsi le letsatsi ka litekanyetso tse itseng, e ka fokotsang boemo ba k'holeseterole ea "low density lipoprotein".

Ho ea ka liphello tsa teko ea bongaka e hatisitsoeng ho Current Developments in Nutrition, ho ja lehapu ho amana le ho fokotsa k'holeseterole e kotsi ea LDL le ho ntlafatsa k'holeseterole e ntle ea HDL.

5- Ja monokotšoai o mongata

Monokotšoai hape ke khetho e monate, e monate bakeng sa bophelo bo botle ba pelo, kaha liphuputso li bonts'itse hore ho ja monokotšoai ho fokotsa cholesterol e kotsi haholo.