Cholesterol ke ntho feela e nang le joala ea tlhaho ea joala, e leng lisele tsa cellular tsa 'mele ea rona. Karolo e 'ngoe ea k'holeseterole e entsoe ka sebete, empa karolo e ka sehloohong e fumanoa lijong.
Karolo ena, joaloka tse ling tsohle meleng ea rona, e nka sebaka sa eona sa bohlokoa. Cholesterol e hlokahalang bakeng sa tlhahiso ea vithamine D, hammoho le lihomone tse fapa-fapaneng, ho kopanyelletsa le botšehali ba basali. E phetha karolo ea bohlokoa mosebetsing oa boko le tsamaiso ea 'mele ea ho itšireletsa mafung. "Joale ke hobane'ng ha e nkoa e le kotsi ebile e batla ho e felisa?" - o botsa.
K'holeseterole e kotsi neng?
'Me kotsi ea k'holeseterole e qala ka keketseho ea litaba tsa eona meleng ea rona. Ha e le hantle, joaloka ntho e 'ngoe le e' ngoe, tekanyo e boetse e hlokahala mona. Cholesterol e tsamaisoa ka mali ka sebōpeho sa metsoako e itseng - lipoprotein ea mefuta e 'meli: e phahameng-tekano le e tlase-tekano. Ka lebaka leo, ho hlahisa mekhoa e sa nepahalang ea lik'hemik'hale tsena, kapa feela ho feta k'holeseterole 'meleng, ho fetola ketso ea eona ho tloha botle ho ea bobe.
Ka hona, lipatlisiso tse ngata li bontšitse hore nts'etsopele ea mafu a pelo e susumetsoa ke ts'ebetso e ntseng e eketseha ea boikokobetso ba lipoprotein. 'Me ntlha eohle ke hore lik'hemik'hale tsa k'holeseterole e tlase e lekanngoa li tsamaisoa butle haholo ho feta metsoako e nang le matla a phahameng. Ka lebaka leo, ho lieha ha bona marakong a lijana ho ka lebisa ho thehoa ha plaques, 'me, ka mor'a moo, li-clots tsa mali. Lefu lena le bakoang ke tekanyo e fosahetseng ea lipoprotein e bitsoa ho sa thabiseng lentsoe athe atheclerosis - ho thatafala ha methapo.
Maemong a tloaelehileng a k'holeseterole maling ha aa lokela ho feta 200 ml ka ho feletseng ka deciliter.
Cholesterol e na le lijo
Ha e le hantle, ha lefu le hlaha, le lokela ho phekoloa. Empa e le hore u se ke ua isa pele ho sena, ho molemo ho ela hloko hona joale lijo le mokhoa oa bophelo oa hau. 'Me lengolo la ho thibela k'holeseterole le bonolo: tsamaea hape u je hantle. Ho ja hantle ha ho bolele ho khomarela lijo tse thata, ho lekane ho nahana feela ka k'holeseterole lijong. E le hore re etse sena, re fana ka poleiti e bonolo, e bontšang hore na ke lijo life tse nang le k'holeseterole.
Letlapa la k'holeseterole lijo
| Products | | Cholesterol mg / 100 g ea sehlahisoa | E ka khonang | Seo ha se khothalletsoe |
|---|---|---|---|
| Lihlahisoa tsa nama | Khomo ea nama - 80 Ngurube - 90 Konyana -98 Goose - 90 Rabbit - 90 Sebete - 80 Chicken - 80 Sose e phehiloeng - 50 | Khoho, turkey, mmutla, nama e bolileng, lisi e phehiloeng, ham ntle le mafura | Mefuta e mafura ea nama, mafura, ho tsuba nama, boroso le mafura, letlalo la likhoho |
| Litlhapi le lijo tsa leoatleng | Litlhapi tse se nang mafura (ok.2%) - 54 Litlhapi tse mafura (tse fetang 12%) - 87 | Litlhapi tsa leoatleng, shrimp, squid | Litlhapi tse ntle tsa nōka ha lia lokela ho haliloa, empa li koahetsoe |
| Lihlahisoa tsa lebese | Lebese (mafura a 3%) - 14 Kefir (1%) - 3.2 Khalase e monate (10%) - 100 Butter - 180 Cheese e entsoeng - 62 Cheese e thata - 80-120 Cottage chisi (8%) - 32 Lekhasi (18%) - 57 | Kefir, ntlo e tlaase ea mafura a mahae, yogurts, lebese la pasteurized, li-fat-fat cheeses | Merosa, mafura a cheese, lebese le khutsitsoeng, lebese phofo, mafura a tranelate a tranelate |
| Mahe | Lehe la Yolk - 250 Ho tšoeu mahe - 0 | Ho bobeloa ka mahe a mangata ho ka jeoa haholo | Haeba k'holeseterole e ka maling e phahame, sebelisa yolk ea mahe ka seoelo |
| Litholoana tsa meroho | - | O ka ja ntle le lithibelo | Ho loketse hore e se e monate |
| Linate le lipeo | - | O ka ja ntle le lithibelo | Ho loketse hore e se e halikiloe, empa e ncha |
| Li-soups | - | Litlhapi le limela tsa meroho | Ka likhoho le linama tsa nama li lokela ho tlosa foam |
| Lithuto tsa bobeli, lijana tse ka thōko | - | Lijo le limela | Bonyane, pasta e nang le nama, litapole tse halikiloeng, pilaf e mafura, tsohle tse halikiloeng le mafura |
| Oli | - | Olive, poone, kokonate, soneblomo, sesame le tse ling | Oli ea meroho e ka sebelisoa ntle le lithibelo |
| Lihlahisoa tsa libese | Bohobe bo bobe le bohobe - 200 Lihlahisoa le li-confectionery, ho itšetlehile ka mofuta - ho tloha ho 70 | Bohobe bo tsoang lijong tse omeletseng, bohobe bo nang le sebone, bohobe, bohobe bo tsoang phofo ea rye, bohobe bo nang le lijo-thollo | Bohobe bo tsoang ho phofo e tšoeu ea koro ka ho khetheha bo lekanyelitsoe, ka ho latellana, lihlahisoa tsa li-confectionery hape |
Joalokaha u ka bona, lijo tse nang le karolo e phahameng ea k'holeseterole kaofela li mafura ebile li fried. Na ha u nahane hore melao ena e tšoana le melao-motheo ea phepo e nepahetseng? Etsoe, tsohle li na le ntlha e le 'ngoe e qalang. E boetse e kgothaletswa ho latela melao e bonolo:
- fana ka sepheo sebeteng, empa se se ke sa monate;
- ho bohlokoa ho fokotsa ho sebelisoa ha lijo tse mafura, ho akarelletsa nama e mafura;
- bonyane hanngoe ka beke e kenyelletsa tlhapi ea hao ea ho ja le lijo tse ling tsa leoatle;
- itšetlehile ka porridge, meroho le linate;
- qoba ho tsuba nama, hamburger, chips, fries;
- fokotsa ho sebelisoa ha libiskiti, bohobe bo tšoeu, hammoho le lipompong.
Se ke oa lebala hore phepo e nepahetseng ha e felle feela ho ntho e 'ngoe le e' ngoe, hobane lisosa tse tlatsetsang ho bokella k'holeseterole e feteletseng, ke mokhoa oa ho phela ka nako e telele le ho tsuba. Kahoo, thibelo e lokela ho etsoa ka thata. Ho tsamaea, ho tsuba ho khaotsa ho se hokae ebile ha ho na likopi! Ho bonolo haholo, o batla feela.