Liphetoho tse bonolo, tse bohlale-pelo

Lijo tse matlafatsang pelo li na le mafura a mangata. Mafura a khotsofatsang a ka eketsa k'holeseterole e mpe mme a koala methapo ea hau. Lijo tse matlafatsang pelo li boetse li lekanyetsa lijo ka letsoai le ekelitsoeng, le ka eketsang khatello ea mali, mme la eketsa tsoekere, e ka lebisang ho nona.

Ho etsa khetho ea lijo tse phetseng hantle pelong ha ho bolele hore o tlameha ho tela tatso. Ntho ea bohlokoa ke ho kenyelletsa lihlahisoa tse ncha, lithollo, linaoa, nama e se nang mafura, litlhapi le lebese le se nang mafura haholo.

Fokotsa palo ea mafura lebeseng la hau. Lihlahisoa tsa lebese tse nang le mafura kaofela li na le mafura a mangata. Empa ho na le likhetho tse phetseng hantle.

• Sebakeng sa botoro, pheha ka mohloaare, canola, poone kapa oli e safflower.
• Tlosa tranelate e boima ka lebese le tlotsitsoeng ka mouoane.
• Kenya sebaka sa chisi ea lebese kaofela, yogurt le lebese ka mefuta e se nang mafura.

Teko. Haeba risepe e hloka lebese le felletseng, hangata o ka nka boholo ba molumo kapa boholo bohle ka lebese le mafura kapa le mafura a tlase ntle le phokotso ea boleng ba hoqetela.

Khetha nama e se nang mafura. Li na le mafura a fokolang 'me li molemo bakeng sa pelo ea hau. Ha u khetha le ho pheha nama e se nang mafura:

• Tlosa letlalo ho kana le Turkey pele u sebeletsa.
• Khetha maqeba a nama ea nama ea kolobe, joalo ka bonolo kapa linoko.
• Batla ho fokotsa nama ea nama ea khomo e ngotsoeng "khetho" kapa "khetha."
• Qoba ho seha nama ea nama ea nama ka likhomo, kapa ho seha ho tšoailoeng "prime".
• Khaola mafura a bonahalang pele u pheha.
• Sebakeng sa ho hadika, ho besoa, ho besoa, ho halikwa kapa ho besoa nama e halikiloeng.
• Haeba matangoana a mafura a mangata ka pane, a tšollele pele o sebeletsa nama.

Lokisetsa nama e le karolo feela ea lijo, ho fapana le ho hohela. Mohlala, tsosa nama ea kolobe e halikiloeng le broccoli ebe u sebeletsa raese e sootho. Hammoho le nama, u fuoa meroho le lijo-thollo tse felletseng.

U ka leka le baemeli ba nama ka lijo tsa hau.

• Linaoa li monate ka sopho, lisalate le raese e ngata.
• Linate li hlasimolla lisalate, lijo tse halikiloeng le meroho.
• Mahe a etsa lijong tse monate haholo, joalo ka li-omelets le li-frittatas.
• Li-mushroom li eketsa nama ea tsona ho lisoseng, casseroles le stroganoffs.
• Tofu e tsamaea hantle ka li-curries ebe o hlohlelletsa lijana tse halikiloeng.
• Ja litlhapi tse ngata, haholo-holo litlhapi tse nang le mafura a mangata a omega-3. Sena se kenyelletsa herring, sardine, saalmon, tuna, trout le mackerel.

Ho fokotsa letsoai, boloka kichine ea hau ka sopho e phehiloeng kapa e se nang letsoai e phehiloeng, sopho, lijo tsa makotikoting, kapa metsoako. Sebakeng sa letsoai, lokisetsa lijo tsa hau ka:

• Lero la lamunu, sirilamunu kapa kalaka
• Linoko le litlama
• Asene
• Litlama tse se nang letsoai lia kopana

Phofo e tšoeu, raese e tšoeu le lithollo tse ling tse ntlafalitsoeng li amohuoe limatlafatsi. Hangata u li fumana lijong tse nang le tsoekere e ngata, sodium le mafura.

Lithollo tsohle li laetsoe ka fiber le phepo e nepahetseng. Li ka thusa ho theola k’holeseterole maling a hao le ho etsa hore u ikutloe u khotsofetse nako e telele. Ha o ntse o reka lijo, bala mangolo bakeng sa mafura le tsoekere. Ela hloko:

• Bohobe bo felletseng ba lijo-thollo, lijo-thollo le li-crackers tse thathamisang koro e felletseng e le sesebelisoa sa pele ho li-labels tsa bona
• Phofo e felletseng ea koro ho fapana le phofo e tšoeu
• Raese e sootho kapa e hlaha ho fapana le raese e tšoeu
• Harese eohle ea koro
• Oatmeal
• Lijo-thollo tse ling tse kang quinoa, amaranth, buckwheat le nyalothe

Hlokomela hore lihlahisoa tse hlalosoang e le "lijo-thollo tse ngata" li kanna tsa ba li se na lithollo kaofela kapa ha li na tsona.

Tsoekere e ngata lijong tsa hau hangata e bolela likhalori tse ngata ntle le limatlafatsi tse ngata. Ho boloka boima ba 'mele oa hao le pelo ea hau e phetse hantle, fokotsa tsoekere eo u e jang.

• Khaola tsoekere ka diresepe ka karolo ea boraro kapa ho feta. Hangata o ke ke oa bona phapang.
• Liripepe, sebelisa liapolesauce tse sa tsoekere ka bongata bo lekanang sebakeng sa tsoekere.
• Sebelisa ginger, allspice kapa sinamone ka oatmeal.
• Fokotsa tšebeliso ea lino tse tsoekere tse kang li-teas tse tsoekere, lino tsa lipapali le lino-mapholi.

Salmon ea Baked

• 1 senoelo (mililitere tse 240, mL) tranelate e se nang mafura
• 2 di-teaspoon (tsp), kapa 10 mL, dill mane e omisitsoeng
• 3 tablespoons (tbsp), kapa 45 mL, scallions, khabeloa khabeloa
• 2 tbsp (30 mL) mosetareta oa Dijon
• 2 tbsp (30 mL) lero la lemone
• 1 ½ lbs (680 g) salmon fillet e sehiloeng ka letlalo bohareng
• ½ tsp (2.5 mL) phofo ea konofolo
• ½ tsp (2.5 mL) pepere e ntšo
• Ha ho hlokahala, pheha e se nang mafura

1. Hlatsoa tranelate e bolila, dille, onion, mosetareta le lero la lemone ka sekotlolo se senyenyane ho kopanya.
2. Beha litlhapi tsa salmon, lehlakoreng la letlalo, pampiring e lokiselitsoeng. Fafatsa ka phofo ea konofolo le pepere. Jala ka mongobo.
3. Bake salmon ho fihlela e opaque feela bohareng, metsotso e ka bang 20.

Mohloli: National Heart, Lung le Blood Institute.

Sauce ea Meroho ea Vegetarian

• 2 tbsp (30 mL) oli ea mohloaare
• Liiee tse 2 tse nyane, tse khethiloeng
• 3 clove konofolo, e khaotsoe
• Likotlolo tse 1 ((300 mL) zucchini, tse lesotsoe
• 1 tbsp (15 mL) oregano, e omisitsoeng
• 1 tbsp (15 mL) basil, e omisitsoeng
• 8 oz (227 g) e nang le sopho e entsoeng ka tamati e nang le sodium e tlase
• 6 oz (170 g) e ka tšeloa ka peista ea tamati e nang le sodium e tlase
• 2, tomate e bohareng, e khaotsoe
• 1 kopi (240 mL) metsi

1. Ka skillet e bohareng, oli ea mocheso. Etsa lieiee, konofolo le zucchini ka oli ka metsotso e 5 mocheso o mofuthu.
2. Kenya lisebelisoa tse setseng 'me u koahele ka metsotso e 45. Sebeletsa ka lijo-thollo tse ngata tse phehiloeng ntle le letsoai.

Mohloli: Tataiso ea hau ea ho fokotsa khatello ea mali ea hau ka DASH, U.S. Health and Human Services.

Coronary artery disease - liphetolo tse bohlale tsa pelo; Atherosclerosis - liphetolo tse bohlale tsa pelo; Cholesterol - liphetolo tse bohlale tsa pelo; Coronary lefu la pelo - lipelo tse bohlale tsa pelo; Phepo e nepahetseng - lipehelo tse bohlale tsa pelo; Boiketlo - lipehelo tse bohlale tsa pelo

Eckel RH, Jakicic JM, Ard JD, le al. Tataiso ea AHA / ACC ea 2013 mabapi le taolo ea bophelo ho fokotsa likotsi tsa pelo: tlaleho ea American College of Cardiology / American Heart Association Task Force mabapi le Litataiso tsa Tloaelo. J Ke Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 phatlalalitsoe.ncbi.nlm.nih.gov/24239922/.

Webosaete ea National Heart, Lung le Blood Institute (NHLBI). Ka bokhutšoanyane: tataiso ea hau ea ho fokotsa khatello ea mali le DASH. www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf. E ntlafalitsoe ka Phato 2015. E fihlile ka la 21 Phupu 2020.

Lefapha la Temo la Amerika le Lefapha la Bophelo le Litšebeletso tsa Botho la US. Tataiso ea lijo bakeng sa Maamerika, 2020-2025. La 9th. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. E ntlafalitsoe ka December 2020. E fihlile ka la 25 Pherekhong 2021.

• Maloetse a Pelo
• Mokhoa oa ho theola cholesterol le lijo
• Phepo e nepahetseng