Mafu a mang a bonolo ho thibela, hobane hang ha u fumana matšoao a pele, u ke ke ua khona ho a phekola ka ho feletseng. E 'ngoe ea tsona ke lefu la tsoekere mellitus, leo ka boeona le kenyelletsang mathata a mangata a bophelo bo botle - mathata a metabolism, botenya. Ho thibela lefu lena, o lokela ho latela lijo, ho kenyelletsa boikoetliso ba 'mele nakong ea hau ea boikhathollo' me u qale ho rata lihlahisoa tse joalo:
Linaoa
Linaoa li na le fiber e ngata, e fokotsang boemo ba k'holeseterole, e nolofatsa maikutlo a ho khora le ho tsitsisa maemo a tsoekere ea mali. Ligrama tse 100 tsa linaoa li na le karolo ea 10 lekholong ea tloaelo ea letsatsi le letsatsi ea k'halsiamo - e kenya letsoho ho metabolism ea mafura 'me e thusa ho fokotsa boima ba' mele. Linaoa le tsona ke mohloli oa protheine, athe ha li na mafura, ho bolelang hore ha u kotsing ea arterial sclerosis.
Monokotšoai
Litholoana tsohle li na le polyphenols le fiber. Ka mohlala, li-blackberries li na le ligrama tse 7.6 tsa fiber ka 100 g, le blueberries - 3.5 grams. Haeba u ja monokotšoai kamehla, khatello ea mali e tloaelehile 'me boemo ba k'holeseterole e ntle boa eketseha.
Tuna
Tlhapi ena e na le omega-3 fatty acids e ngata le vithamine D. Tuna e boetse e na le mercury, e leng chefo 'meleng le tsamaiso ea methapo ka ho khetheha, kahoo ja tuna e seng ho feta ligrama tse 350 ka beke.
lihlahisoa tsa lebese
Motsoako oa calcium le vithamine D o etsa hore lihlahisoa tsa lebese li be molemo haholo ho thibela lefu la tsoekere - kotsi ea ho kula ka eona e fokotsehile ka liperesente tse 33.
oats
Motoho ona o na le fiber e ngata, e thusang ho theola k'holeseterole le ho ntlafatsa ho hanyetsa insulin. Fiber e liehisa ho monya ha lik'habohaedreite, 'me ho tlola ha insulin ha ho matla hakaalo.
Lentils
Ka ligrama tse 100 tsa lentile tse phehiloeng, ligrama tse 16 tsa fiber le 360 mg ea folic acid ke tloaelo ea letsatsi le letsatsi ho motho e moholo. Lentile ke mohloli oa protheine ea meroho.
Perela harese
Pearl barley e na le fiber e ngata ya beta-glucan, e senyang rekoto e fokotsang boemo ba mafura a kotsi mme e thibela ho monya. Sejo se le seng sa motoho oa perela se ka fokotsa k'holeseterole ka hoo e ka bang karolo ea 10 lekholong.
Greens
Komiki ea meroho e na le ligrama tse 6 tsa fiber le ligrama tse 250 tsa calcium, ho itšetlehile ka mofuta. Meroho ke mohloli oa folic acid, e ka fokotsang boemo ba homocysteine. Amino acid ena e qholotsa vascular sclerosis.
Li-walnuts
7 linate tse ebotsoeng li na le ligrama tse 2 tsa fiber le ligrama tse 2.6 tsa alpha-linolenic acid. Ke habohlokoa ho nahana ka lik'halori tse phahameng tsa linate, haholo-holo ho batho ba lekang ho theola boima ba 'mele.
Veine e khubelu
Veine e khubelu e na le resveratrol. Ena ke motsoako o khonang ho laola boemo ba insulin maling. Tšebeliso e itekanetseng ea veine e khubelu e kokobetsa boemo bona haholo 'me e fokotsa kotsi ea lefu la tsoekere.
Peo ea folaxe
Li-flaxseeds li na le alpha-linolenic acid e ngata, e fokotsang kotsi ea ho hlaseloa ke pelo le mafu a mang a pelo, e etsa hore boemo ba tsoekere bo be boemong bo botle le k'holeseterole e mpe maling.
Cinnamon
Cinnamon, ntle le lisebelisoa tse ling tsa bohlokoa, e fokotsa tsoekere ea mali le maemo a triglyceride mme e eketsa kutloisiso ea insulin.
Turmeric
Turmeric e ke ke ea thusa ho thibela tsoelo-pele ea lefu lena, empa e fokotsa haholo tsoelo-pele ea eona. Turmeric hape ke e 'ngoe ea li-antitumor tse sebetsang ka ho fetesisa.
Chokoleti e lefifi
Chokolete e lefifi e na le bioflavonoids, e fokotsang khatello ea mali le boemo ba k'holeseterole e mpe maling. 'Me hape u phahamise maikutlo - senotlolo sa bophelo bo botle.