Lijo tsa lefu la ts'oaetso
Litaba
- Lijo tsa lefu la ts'oaetso
- Seo u sa lokelang ho se ja ka ts'oaetso ea metabolic
- Lenaneo la lijo bakeng sa metabolic syndrome
Lijong tsa lefu la ts'oaetso, lijo-thollo, meroho, litholoana tse sa tsoa khuoa le tse omisitsoeng, linaoa, tlhapi le nama e se nang mafura li lokela ho khethoa, hobane lijo tse thehiloeng lijong tsena li tla thusa ho laola mafura a mali, khatello e phahameng ea mali le lefu la tsoekere.
Metabolic syndrome ke lethathamo la lisosa tse kotsi tse eketsang monyetla oa ho ba le mafu a pelo le methapo, joalo ka infarction le mofuta oa II oa lefu la tsoekere, mme e tšoauoa ka boteng ba khatello ea mali, k'holeseterole, uric acid le triglycerides e phahameng, ntle le botenya le bophara ba mpa. phahameng, mohlala. Bala haholoanyane ho: Metabolic syndrome.
Lekola kotsi ea pelo le methapo u sebelisa kalkulaator.
Lijo tsa lefu la ts'oaetso
Lijo tsa metabolic syndrome li lokela ho kenyelletsa ho noa letsatsi le leng le le leng:
- Lijo tse nang le fiber, joalo ka lithollo, meroho le litholoana;
- Lijo tse ruileng omega 3 le omega 6, joalo ka salmone, linate, linate kapa oli ea soya;
- Khetha ho pheha le ho besoa;
- 3 ho isa ho 4 g ea sodium ka letsatsi, palo e kahodimodimo;
Ntle le moo, o ka ja sekwere se le seng sa chokolete e lefifi ka 10 g, kaha e thusa ho theola khatello ea mali, e ntlafatsa cholesterol le ho eketsa bokhoni ba ho
Seo u sa lokelang ho se ja ka ts'oaetso ea metabolic
Ha o fepa bakuli ba nang le ts'oaetso ea metabolism, ho bohlokoa ho qoba:
- Lipompong, tsoekere le sodaHaholo-holo lijong tsa ts'oaetso ea metabolism le insulin ho hanyetsa kapa lefu la tsoekere;
- Nama e khubelu, lisoseje le lisose;
- Lijoe le li-butters;
- E boloka, letsoai, moro oa nama ea khomo kapa khoho ea mofuta oa Knorr;
- Lijo tse ntlafalitsoeng e loketse ho sebelisoa;
- Kofi le lino tse nang le k'hafeine;
- Lijo tse nang le tsoekere e ekelitsoeng, letsoai le mafura.
Ntle le tlhokomelo le khetho ea lijo bakeng sa ts'oaetso ea metabolism, ho bohlokoa ho ja lijo tse tloaelehileng, ka bongata bo fokolang.
Lenaneo la lijo bakeng sa metabolic syndrome
Lijo tsa batho ba nang le ts'oaetso ea metabolism li fapana le boteng ba mafu a kang lefu la tsoekere, khatello e phahameng ea mali, k'holeseterole e phahameng, lilemo le boikoetliso bo etsoang.
Ka hona, ho kgothaletswa hore phepo ea lefu la ts'oaetso e be ea motho ka mong mme e tataisoe ke setsebi sa phepo, ho ba le tlhahlamano e nepahetseng ea phepo le ho laola hamolemo lefu la ts'oaetso.
| Letsatsi la 1 | Letsatsi la bobeli | Letsatsi la boraro | |
| Lijo tsa hoseng le lijo tse bobebe | Bohobe bo le bong bo 1 bo nang le yoghurt e 1 | 2 toast e nang le tee ea chamomile e sa tsoekere | apple smoothie e nang le liphaphatha tse 3 tsa poone ea poone |
| Lijo tsa mots'eare le lijo tsa mantsiboea | Turkey e halikiloeng ka raese le salate e natefetsoeng ka litlama tse nkhang hamonate le khaba ea oli ea mohloaare le sopho e 1 ea litholoana, joalo ka avocado | hake e nang le litapole tse phehiloeng le broccoli e nokiloeng ka litlama tse nkhang hamonate ebile e le tholoana ea dessert 1, joalo ka phaenapole | khoho e phehiloeng ka pasta le salate le litholoana tse 1, joalo ka tangerine |
Ena ke mehlala e meng ea lijo tse ka jeoang lijong tsa mokuli ea nang le ts'oaetso ea metabolic.
Ntle le moo, ho kgothaletswa ho ikoetlisa bonyane makhetlo a 3 ka beke, metsotso e 30 ho isa ho e 60.
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