Lijo tse 10 tse loketseng pelo

Litaba

• 1. Oli ea Mohloaare e Eketsehileng ea Moroetsana
• 2. Veine e khubelu
• 3. Konofolo
• 4. Flaxseed
• 5. Litholoana tse khubelu
• 6. Li-oats
• 7. Litamati
• 8. Litlhapi, tuna le litlhapi tsa salmon
• 9. Tsokolate e lefifi
• 10. Avocado

Lijo tse loketseng pelo le ho fokotsa kotsi ea mafu a pelo le methapo a kang khatello e phahameng ea mali, stroke kapa tlhaselo ea pelo ke tse nang le mafura a antioxidant, likhoele le monounsaturated kapa mafura a polyunsaturated, joalo ka oli ea mohloaare, konofolo, habore, tamati le sardine , mohlala.

Ntle le ho hlokomela lijo, ho bohlokoa hape ho ikoetlisa bonyane makhetlo a 3 ka beke, kaha e tlisa melemo e joalo ka ho hlohlelletsa ho potoloha ha mali, ho ntlafatsa maemo a pelo le methapo le ho hlasimolla ponahalo ea methapo e mecha ea mali, e fokotsang menyetla ha a hlaseloa ke pelo kapa a hlaseloa ke stroke.

1. Oli ea Mohloaare e Eketsehileng ea Moroetsana

Oli ea mohloaare e sa tsoaloang e na le mafura a mangata le li-antioxidants tse eketsang k'holeseterole e ntle le ho fokotsa k'holeseterole e mpe, ho ntlafatsa tsamaiso ea mali le ho thusa ho thibela lefu la methapo. Ho e kenyelletsa lijong, o ka eketsa khaba e le 'ngoe ea oli ea mohloaare holim'a lijo tsa lijo tsa mots'eare le tsa mantsiboea,' me u e sebelise ho salate ea nako kapa mahe a hadika, mohlala. Fumana hore na u ka khetha oli ea mohloaare e molemohali joang suphamaketeng.

2. Veine e khubelu

Veine e khubelu e ruile resveratrol, antioxidant polyphenol e thusang ho fokotsa mathata a kang lefu la pelo, ho ntlafatsa maemo a k'holeseterole le ho fokotsa ho ruruha. Resveratrol e boetse e teng lipeo le matlalo a morara o pherese, hape e teng ka lero la morara ka botlalo.

Se loketseng ke ho sebelisa khalase e le 'ngoe ea veine e khubelu ka letsatsi, e ka bang 150 ho isa ho 200 ml bakeng sa basali, le 300 ml ea banna.

3. Konofolo

Konofolo e sebelisitsoe makholo a mangata a lilemo e le lijo tse phekolang, 'me melemo ea eona ea mantlha ke ho boloka bophelo bo botle ba methapo ea mali nakong ea botsofali, ho thusa ho laola lefu la tsoekere le k'holeseterole, ho fokotsa khatello ea mali, ho thibela mofetše oa senya le ho sebetsa joalo ka sebolaya mafu. Bona mekhoa ea ho sebelisa konofolo ho sireletsa pelo ea hau.

4. Flaxseed

Flaxseed ke peo e nang le fiber le omega-3, mofuta oa mafura a polyunsaturated a thusang ho fokotsa k'holeseterole, ho ntlafatsa phallo ea mali le ho fokotsa ho ruruha. Bakeng sa ho monya mafura a eona, folakse e tlameha ho jeoa ka sebopeho sa phofo, hobane mala a ke ke a sila peo eohle. Hape o na le khetho ea ho sebelisa li-supplement ka li-capsules tse nang le oli ea flaxseed.

Ha peo e felile, likhoele tsa eona li lula li sa senyeha, li thusa ho thibela ho sokela. Phofo e tlatsitsoeng e ka eketsoa holim'a litholoana bakeng sa lijo tsa hoseng kapa lijo tse bobebe, tse behiloeng ka yogurts, lisalate le livithamini. Bona tse ling ka oli ea folaxe.

5. Litholoana tse khubelu

Litholoana tse khubelu joalo ka fragola, acerola, guava, blackberry, jabuticaba, mahapu, plum, raspberry le goji berry li na le li-antioxidants tse ngata tse thusang ho thibela atherosclerosis, lefu le koalang methapo ea mali ha nako e ntse e tsamaea mme e ka baka mathata joalo ka lefu la pelo le Stroke.

Ntle le moo, litholoana tsena li boetse li na le vithamine C e ngata, lycopene, livithamini tsa B le fiber, limatlafatsi tse thusang ho thibela mathata a kang mofetše le ho tsofala pele ho nako. Fumana melemo eohle ea litholoana tsena.

6. Li-oats

Li-oats ke lijo-thollo tse nang le fiber, e thusang ho laola k'holeseterole, khatello ea mali le tsoekere ea mali, e leng tsoekere maling. Likhoele tsena li boetse li hlasimolla tšebetso ea mala le ho hlokomela limela tse phetseng hantle, tse bohlokoa ho thibela mafu a kang mofetše le ho ntlafatsa phallo ea mali.

Ho fumana melemo ea eona, o lokela ho ja likhaba tse 1 ho ea ho tse 2 tsa habore ka letsatsi, tse ka kenyelletsoang li-vithamini, lisalate tsa litholoana, li-porridges kapa diresepe tsa likuku le cookies.

7. Litamati

Litamati li ruile haholo ka lycopene, e leng e 'ngoe ea li-antioxidants tse matla ka ho fetisisa tse sebetsang' meleng ho ntlafatsa tsamaiso ea mali le ho thibela mathata a tebileng, a kang mofetše le atherosclerosis. Lycopene e fumaneha haholo ha tamati e futhumetse, joalo ka ha ho le joalo ka lisosa tsa langa le le lej, ka mohlala.

Ho sebelisa litamati lijong ho bonolo haholo, kaha ho lekana mefuta e fapaneng ea lisalate, sechu, mero le lisose, ho kopanya le mefuta eohle ea lijana.

8. Litlhapi, tuna le litlhapi tsa salmon

Li-sardine, tuna le salmon ke mehlala ea litlhapi tse ruileng omega-3, phepo e teng mafura a litlhapi tsa metsi a letsoai. Omega-3 ke mafura a matle a thusang ho laola maemo a k'holeseterole, ho ntlafatsa cholesterol e ntle le ho thusa ho thibela atherosclerosis.

Ho phaella moo, e boetse e fokotsa ho ruruha ha 'mele ka kakaretso,' me litlhapi tsena li lokela ho kenyelletsoa lijong bonyane makhetlo a 3 ka beke. Tseba lijo tse ling tse nang le omega-3s tse ngata.

9. Tsokolate e lefifi

Chokolete e lefifi, e tsoang ho 70% cocoa, e tlisa melemo ea bophelo bo botle ka ho ba le cocoa e ngata, e eketsang mafura le li-antioxidants ho chokolete. Limatlafatsi tsena li sebetsa 'meleng ka ho ntlafatsa khatello ea mali, ho thibela ho theoa ha lipalo tse monate tse koalang methapo ea mali le ho ntlafatsa maemo a tsoekere maling.

Ho fumana melemo ena, ho kgothaletswa ho ja likarolo tse 3 tsa chokolete e lefifi ka letsatsi, e lekanang le 30 g.

10. Avocado

Avocado e na le mafura a mangata, a khonang ho phahamisa k'holeseterole e ntle le ho fokotsa maemo a mabe a k'holeseterole maling. Ho feta moo, avocado e boetse e ruile carotenoids, potasiamo le folic acid, limatlafatsi tse ntlafatsang tsamaiso ea mali.

Avocado e ka sebelisoa ho livithamini, lisalate kapa ho jeoa ka mofuta oa guacamole, e leng risepe e monate ea letsoai le litholoana tsena. Bona kamoo u ka e etsang mona.

Ntle le ho ja lijo tsena lijong, ho bohlokoa hape ho qoba tšebeliso ea lijo tse nang le tsoekere, phofo e tšoeu le mafura a mabe, joalo ka boroso, boroso, ham, likuku, lipompong le lijo tse bobebe. Ho thusa, bona liphapanyetsano tse 10 tse phetseng hantle ho thusa ho sireletsa pelo.