Cov Cholesterol-Dawb Khoom > Noj qab zib rau cov ntshav qab zib

"Yog tsis muaj cov cholesterol, tsis muaj rog, muaj tsawg kawg ntawm calories," - xws li kab lus hnub no tau los ua ib qho kev ntxias tiag tiag rau cov neeg yuav khoom hauv khw muag khoom noj. Hauv kev sim hloov lawv txoj kev noj qab haus huv kom zoo dua qub, tib neeg tau sim xaiv cov khoom noj uas yuav tsis ua rau kev loj hlob ntawm atherosclerosis, thiab lub tswv yim, lawv tuaj yeem tshem tawm cov rog ntawm lub cev. Cov roj (cholesterol) tsawg los ntawm cov khoom noj tuaj yeem tsis yog kev noj zaub mov nkaus xwb, tab sis kev kho mob uas yuav tsum tau ua.

Cov roj (cholesterol) thiab khoom noj

Nws tsis tuaj yeem tham txog cov lipoprotein no yam tsis muaj kev cuam tshuam cov khoom lag luam, vim lub xeev ntawm cov hlab plawv system nyob ntawm nws ntau hauv cov zaub mov.

Raws li kev txheeb cais, kwv yees li 80 feem pua ntawm tag nrho cov roj (cholesterol) raug muab tso ua ke txhua hnub hauv lub siab. Tus so yuav tsum tuaj nrog zaub mov noj.

Raws li txoj cai, tus neeg niaj hnub noj ntau ntawm calories nrog cov zaub mov, thiab cov roj hauv cov zaub mov hauv nws cov zaub mov yog ntau dua li cov koob tshuaj pom zoo ntawm 300-400 mg rau ib tus neeg nruab nrab tsim. Yog vim li ntawd nws yog qhov yuav tsum tau xaiv cov khoom lag luam uas cov roj (cholesterol) tsis dhau mus ua qhov txwv tau lossis tsis tuaj kiag li.

cereals
zaub
taum
txiv ntoo thiab txiv ntoo
zaub roj
khoom noj siv mis
ntses
noob thiab noob txiv,
tshuaj yej, kas fes, cocoa,
khoom qab zib.

Hauv nplej ntawm txhua yam, cov roj (cholesterol) cov ntsiab lus yog xoom, thiab feem me me ntawm cov rog uas lawv muaj yog tsis muaj dab tsi tab sis cov zaub roj muaj txiaj ntsig zoo. Cov khoom lag luam nplej tau ntev dhau los ua khoom noj tseem ceeb hauv ntau lub teb chaws. Lub caij no, muaj lub tswv yim hais tias cov khoom tseem ceeb uas ua los ntawm cov zaub mov (mov ci) ua rau muaj puv ntoob. Qhov no tsis muaj tseeb nkaus.

Nws tsis yog cov mov ci nws tus kheej uas ua kom muaj qhov puv ntoob, tab sis dab tsi feem ntau noj nrog nws. Nws tsis tshua muaj leej twg noj khob cij ib yam li ntawd, tsis muaj hnyuv ntxwm, cheese, pate lossis lwm yam txaus noj. Siv cov qhaub cij zoo li no, koj tuaj yeem tau txais cov roj cholesterol ntau, tab sis nws tsis yog lub khob cij uas yuav los liam rau qhov no.

Los ntawm txoj kev, nws muaj txiaj ntsig ntau dua rau noj ncuav siv cov hmoov txhuv nplej tas nrho, xua thiab lwm yam muaj txiaj ntsig zoo uas txhim kho cov khoom noj muaj txiaj ntsig ntawm cov khoom. Nrhiav nws rau ntawm txee yog tsis nyuaj. Raws li txoj cai, nws muaj bumpy crust, thiab ntawm cov phab ntsa ntawm cov ncuav zoo li no koj tuaj yeem pom cov lus qhia heterogeneous.

Cov kev cai dav dav

Cov roj khov ua tiav Yog cov tshuaj zoo li rog uas yog rau pawg ntawm sterols ntawm tsiaj keeb kwm. Hauv qhov no, nws tsis tuaj yeem pom nyob hauv cov khoom cog ntoo. Hauv tib neeg lub cev, nws tsim tawm los ntawm yuav luag txhua yam hauv nruab nrog cev, tab sis feem ntau nws yog tsim los ntawm daim siab. Ntau lub cev tsis tuaj yeem ua haujlwm tsis muaj roj (cholesterol). Qhov no yog qhov khoom siv tsis tseem ceeb rau lub tsev cell (muab lub zog, tiv thaiv intracellular qauv los ntawm cov dawb radicals), tsim nyog rau kev tsim cov tshuaj hormones ntawm adrenal cortex, poj niam thiab txiv neej cov txiv neej cov tshuaj hormones.

Nws yog ib qho tseem ceeb uas cov roj (cholesterol) ua rau cov nyom nrog cov acids, protein, thiab ntsev. Ua nyob rau hauv cov ntshav, nws tsim lipoproteins nrog protein. Tsawg lipoproteins tsawg hloov cov roj cholesterol los ntawm daim siab mus rau tag nrho cov plab hnyuv siab raum. LDL ua rau muaj kev phom sij yog tias cov roj (cholesterol) ntau dua mus rau hauv lub hlwb tshaj qhov yuav tsum tau ua rau lawv cov haujlwm tseem ceeb. Yog hais tias qhov kev txiav txim ntawm cov roj lipoprotein tsawg cov roj cholesterol siab dua li ib txwm, tom qab ntawv qhov no yog qhov muaj kev pheej hmoo txaus rau cov kab mob plawv.

Qhov siab lipoproteins nqa cov roj (cholesterol) los ntawm cov nqaij rov qab mus rau lub siab, qhov uas tawg thiab ua rau cov kua tsib. Yog li, HDL lossis HDL inhibit kev txhim kho kev mob plawv thiab vascular.

Vim li cas thiaj li cov roj (cholesterol) nce ntxiv?

Kev noj haus tsis zoo. Nws qib tau cuam tshuam los ntawm cov rog uas muaj nyob hauv cov nqaij rog liab, hnyuv ntxwm, rog, chees, thiab confectionery.
Sedentary lub neej.
Kev rog dhau yog qhov txaus ntshai ua qhov nce LDL.
Haus Yeeb.
Cawv kev quav cawv.

Li qub yog suav tias yog nws qib txog 5 mmol / l. Qhov ua rau muaj kev txhawj xeeb thiab ua rau muaj kev txhawj xeeb ntxiv rau koj cov zaub mov noj qab haus huv thiab kev noj qab haus huv twb yog ib qib roj hauv 5 txog 6.4 mmol / L. Txij li theem ntawm cov cholesterol nyob ntawm cov zaub mov noj, cov roj (cholesterol) yuav pab txo nws cov qib kom txog 10-15%. Nws hu ua txawv: tiv thaiv cov roj (cholesterol), hypocholesterol lossis roj-dawb, tab sis muaj tsuas yog ib qho kev nkag siab - kev txwv ntawm cov tsiaj rog thiab cov khoom noj muaj roj cholesterol.

Ua raws li kev ntsuas sib txawv ntawm cov kev kuaj ntshav, cov khoom noj khoom haus muaj peev xwm txwv cov zaub mov muaj roj cholesterol lossis tshem tawm lawv kom meej. Yog tias koj ua raws li kev noj haus no rau lub sijhawm luv luv, piv txwv li, nyob hauv lub limtiam, tom qab ntawd qhov no yuav tsis cuam tshuam rau theem ntawm cov roj (cholesterol), tab sis nws yuav pab txo qhov hnyav (ib mus rau ob phaus ib asthiv). Txog kev kho mob, kev noj zaub mov zoo li no yuav tsum ua raws li lub sijhawm ntev lossis tas li. Cov khoom noj kom zoo yuav pab tshem tawm cov lipid metabolism hauv cov teeb meem thiab txo qhov hnyav. Yog tias tom qab 3-5 lub hlis cov qib roj cholesterol tsis zoo, lawv tau mus rau kev kho mob, tab sis nco ntsoov ua raws li kev noj haus.

Kev noj zaub mov kom txhob rog (cholesterol) txhais tau hais tias:

Txo cov calories kom tag nrho cov ntsiab lus ntawm cov zaub mov, uas txhais tau hais tias txo qhov hnyav vim cov zaub mov tsis muaj calorie thiab tsawg-carb, tab sis sib txig sib luag hauv cov tshuaj yooj yim. Raws li cov ntaub ntawv tshiab tshaj tawm, nws tsis yog ib yam kev rog muaj roj tsawg uas pab cov zaub mov tsis muaj carb kom pab txo cov roj (cholesterol) phem (LDL). Tsis txhob noj cov piam thaj, ib qho khoom noj uas muaj cov roj nplej ua kom zoo zoo, cov hmoov nplej, qos yaj ywm, thiab khoom qab zib.
Noj kom tsawg ntawm cov tsiaj rog thiab cov zaub mov uas muaj cov roj cholesterol.
Kev nce ntxiv ntawm cov rog cov zaub thiab fiber. Qhov phom sij tsis yog cov cholesterol ntau nyob hauv cov khoom lag luam, tab sis tsis muaj cov fiber ntau hauv cov zaub mov, uas muaj peev xwm tshem nws cov dhau los ntawm lub cev.
Txo cov ntsev mus rau 8 g (tais diav npaj tsis tau ntxiv ntsev, thiab cov zaub mov npaj tau lawm yog ntsev).

Kev noj ntau dhau ntawm cov roj carbohydrates, tsiaj rog thiab cawv ntau ntxiv kom cov calories tsawg, uas cuam tshuam rau lub xeev ntawm lipid metabolism. Kev nce hauv cov ntsiab lus ntawm cov calories yog nrog cov kev nce hauv qib roj hauv lub cev thiab nce ntxiv hauv nws cov ntshav. Txhawm rau txo cov calories ntau ntawm cov zaub mov noj, rog thiab cov khoom noj tawm tau raug tshem tawm ntawm cov khoom noj nqaij los ntawm kev kub npau npau, tom qab ntawd cov nqaij tuaj yeem ua kom siav lossis ci. Thaum cov nqaij rwj thiab nqaij qaib, cov rog hla mus rau hauv cov nqaij, thiab lawv poob txog 40% ntawm cov rog.

Cov qib kev txwv cov roj uas txhaws nrog cov khoom noj yog 250-500 mg / hnub, uas nyob ntawm qhov degree hypercholesterolemiaCov. Nrog rau cov neeg kawm qib nruab nrab - tsis muaj ntau tshaj 300 mg ib hnub twg, thiab nrog hais tawm - 200 mg. Txhua yam khoom tsiaj muaj cov roj cholesterol, tab sis tib neeg tsis tuaj yeem tso lawv pov tseg. Txog kev noj zaub mov, kev siv cov khoom noj raws sij hawm pub rau, tab sis muaj cov roj (cholesterol) tsawg, thiab cov zaub mov "cholesterol" yog tsis dhau. Lub rooj yuav pab koj tshawb xyuas qhov no - cov roj (cholesterol) hauv zaub mov.

Khoom Noj 100 g	Cov roj (cholesterol) hauv lawv (hauv kev txo qis hauv mg)
Hlwb Plab	800-2300
Raum	300-800
Qij qe	600
Kab mob siab	270-400
Nqaij qaib siab	492
Nqaij npuas loin	380
Cov nqaij npuas npog	360
Mackerel	360
Stellate sturgeon	300
Butter (ghee)	280
Ntse	270
Hlais Ntses	275
Kab Npauj	240
Natotenia	210
Qaib Plawv	170
Oysters	170
Nplooj siab hnyuv ntxwm	169
Tus ntses	160-190
Nyuj nyoos tus nplaig	150
Paum	150
Cw	144
Sardines (cov kaus poom hauv cov roj)	120-140
Npua nplooj siab	130
Gouda cheese	114
Haus luam yeeb	112
Cov nqaij npuas ua tsiaj	110
Roe nqaij	110
Pollock	110
Nyuj rog	110
Cov tshuaj nplaum cheese 60%	105
Nqaij, hnyuv ntxwm	100
Nqaij npuas rog	100
Goose rog	100
Nyias Cheese - 50%	100
Veal	99
Yajtshajkoob	98
Herring	97
Nqaij nyuj i	90
Luav nqaij	90
Os nrog daim tawv nqaij	90
Nqaij qaib dub (tsis muaj nqaij)	89
Cov rog rog nruab nrab	88
Crab	87
Vienna cov hnyuv ntxwm, salami, mortadela, cervelat	85
Mackerel	85
Cov tshuaj nplaum 20%	80
Nqaij qaib dawb (tsis muaj nqaij)	79
Yajtshajkoob	70
Cov tshuaj pleev cheese	66
Nqaij nyuj (quav)	65
Nqaij	64
Tilsit cheese - 45%	60
Cib thiab qaib	40-60
Qaib keej	40-60
Os os	60
Kostroma cheese	57
Pluas	56
Tuna	55
Mollusks	53
Npua tus nplaig	50
Hiav txwv cov lus, pike	50
Tsawg-rog muaj roj hnyuv ntxwm	40
Nees Mackerel	40
Qaub cream 10%	33
Codfish	30
Tshis cov mis nyuj	30
Mis 3%	15
Kefir thiab mis nyuj 1%	3,2
Whey	2
Rog-free tsev tsev cheese	1
Rog yog tsis muaj roj	1
Cheese hauv tsev - 0.6%	1
Zaub roj	0
Margarines	0

Cov lus no yuav tso cai rau koj kom raug xam xaj kev noj haus kom raug. Yog lawm, koj yuav tsum tso cov zaub mov "roj" kom ntau: lub hlwb, lub nkaub qe, offal, cov rog rog, ghee. Tso cai rau haus me ntsis butter.

Cov rog yuav tsum suav rau 30% ntawm tag nrho cov calories kom tsawg. Cov roj fatty acids uas yog cov rog (cov nqaij rog, hnyuv ntxwm, ntses, khoom noj siv mis) yuav tsum tsis pub ntau tshaj 10%. Nws yuav tsum tau yug los hauv lub siab tias nqaij nyug, nqaij npuas, nqaij qaib nqaij muaj ntau ntau ntawm qhov seem uas pom tsis pom ntawm cov rog rog.

Los ntawm cov peev txheej ntawm cov protein, ntses yuav tsum tau nyiam. Monounsaturated fatty acids yuav tsum ua rau 15% ntawm txhua qhov kev rog, thiab polyunsaturated fatty acids - 6% (txog cov khoom muaj lawv yuav tau tham hauv qab). Cov zaub thiab txiv hmab txiv ntoo yuav tsum tau haus ntau dua 400 g hauv ib hnub. Kev pub ntsev raug tso cai 5 g nyob rau ib hnub. Yooj yim carbohydrates yuav tsum tau kav.

Cov khoom noj roj kom tsawg

Tus Sawv Cev MNZHK - oleic acidCov. Nws nplua nuj txiv roj roj, uas ua rau lub hauv paus ntawm "Mediterranean noj." Raws li kev sojntsuam, cov pejxeem ntawm cov tebchaws no muaj cov neeg tuag tsawg los ntawm kev mob plawv.
PUFA omega 6 kuj tseem pab txhawb kom txo qis ntawm hypercholesterolemia. Lawv cov khoom siv yog cov paj noob hlis, pob kws, cottonseed, thiab roj zaub.
PUFA omega 3 sawv cev los ntawm oily hiav txwv ntses (sardine, mackerel, herring, salmon, halibut). Kev noj txhua hnub ntawm 0.5-1.0 g omega-3 los ntawm cov ntses los yog roj ntses (ua kom zoo zoo) txo qhov kev pheej hmoo ntawm tus kab mob. PUFA omega-3s tseem muaj cov roj zaub (linseed, rapeseed, soy, mustard, txiv ntseej, noob hnav). Nws yog ib qho tsim nyog tias cov roj zaub yuav tsum muaj nyob rau hauv kev noj haus thiab ua kom muaj cov roj ua kom muaj roj, vim tias ntxiv rau cov roj ntsha uas tsis muaj txiaj ntsig, lawv tseem muaj lwm cov khoom tiv thaiv atherogenic - phospholipids, phytosterols, squalene thiab phytostanols.
Phytosterols thiab phytostanols pom hauv cov noob nplej, txiv maj phaub, pob kws, rapeseed, taum pauv, fir, cedar roj, taub dag thiab noob paj noob hlis, flax thiab noob hnav, noob txiv (pistachios, cedar, almonds), zaub thiab txiv hmab txiv ntoo (tshwj xeeb yog avocados), nplej pob kws. Cov tshuaj yeeb dej caw no ua kom tsis haum rau txoj hnyuv thiab muaj cov nyhuv hauv zos. Raws li kev tshawb fawb, cov khoom siv nrog phytosterols tuaj yeem txo cov roj cholesterol los ntawm 10% yog tias noj tsawg dua 2-3 g ib hnub, thiab hauv kev sib xyaw nrog kev noj cov roj cholesterol tsawg los ntawm 24%. Lub sijhawm ntev lawv haus cov khoom txuam nrog lawv, cov lus hais tawm lipid-txo cov nyhuv tsawg dua. Hauv ib qho kev kos duab. l txiv roj roj muaj 22 mg ntawm phytosterols.
Cog cov khoom noj uas yog qhov khoom noj muaj fiber ntau. Cov khoom siv dav ntawm cov zaub, txiv hmab txiv ntoo thiab cov nplej muaj peev xwm ua rau peb ua kom tau raws li qhov xav tau ntawm kev noj haus fiber (ntawm qhov uas 30-50 g ib hnub xav tau). Yog li, ntxiv xwb 15 g pectin hauv kev noj zaub mov kom txo tau cov qib roj hauv siab yog 15-20%. Tsis tas li ntawd, thaum qhia hauv kev noj zaub mov, tus nqi ntawm cov khoom noj muaj fiber ntau ntxiv vim yog cov nplej txhauv, methyl cellulose lossis pectin ntshiab. Nws yuav tsum nco ntsoov tias lawv siv sijhawm ntev hauv qhov nyiaj ntau dua 60 g ua rau lub cev tsis haum ntawm cov vitamins thiab minerals uas tsim nyog.
Cov noob taum pauv muaj cov tshuaj fiber thiab complex carbohydrates kuj pab txo qis cov roj cholesterol thiab triglyceridesCov. Taum thiab taum pauv cov roj ua kom cov cholesterol vim muaj cov ntsiab lus ntawm soluble fiber, thiab hais txog cov protein yuav hloov tau cov nqaij. Koj tseem tuaj yeem siv cov khoom ua kua - taum paj, tempe-miso.
Txhua cov zaub thiab txiv hmab txiv ntoo hauv xim liab thiab paj yeeb muaj polyphenolsuas txhawb nqa HDL ntau lawm: blueberries, viburnum, cornel, raspberries, blackberries, txiv pos nphuab, chokeberries, cranberries, lingonberries, txiv hmab liab, txaij, liab zaub ntsuab, beets, pomegranates. Tus yeej ntawm qhov no yog kua txiv cranberry. Cov kua txiv tuaj yeem ua ke.
Ntawm cov zaub, cov zaub qhwv dawb. Nws qhov kev siv yog qhov muaj txiaj ntsig hauv ib daim ntawv twg, thiab nws yuav tsum yog nyob hauv kev noj haus txhua hnub hauv qhov nyiaj tsawg kawg 100 g.
Qej yog qhov ua tau zoo tshaj plaws statinua rau kom qis ntawm qhov tsim cov LDL. Txhawm rau kom pom qhov txiaj ntsig, koj yuav tsum siv nws ntev txog 3 hlis, 2-3 cloves ib hnub (ua tib zoo siv nrog mob plab, peptic rwj, pancreatitis thiab cem).
Iodine muaj cov nyhuv hypocholesterolemic thiab tiv thaiv kev ua haujlwm ntawm lipids hauv cov hlab ntsa. Nws qhov chaw yog nqaij ntses nyoos: cws, hiav txwv dib, ntses, nqaij ntses, kale hiav txwv, kev siv uas tuaj yeem muab tau qhov xav tau ntawm iodine.
Lub luag haujlwm ntawm chromium kuj tseem cuam tshuam nrog cov teebmeem hypocholesterolemic thiab hypoglycemic. Cov hauv paus tseem ceeb yog cov hmoov nplej rye thiab nplej, txhuv ci ncuav, cov nqaij, legumes, pob kws thiab hlaws barley.
Selenium yog microelement nrog cov txheej txheem ua kom muaj tshuaj tua kab mob thiab muaj nyob hauv cov nplej thiab oat xua, noob paj noob hlis, ntses liab, tag nrho cov qhob cij, qe, chickpeas, taum, lentils.
Qaub-mis cov khoom thiab cov kua txiv qaub yog muaj Tus kab mob Streptococcus thermophilus thiab Lactobacillus bulgaricus.

Tag nrho cov khoom lag luam no yuav pab txo qis. rojCov. Yog lawm, cov tshuaj muaj txiaj ntsig zoo hauv qhov no, tab sis tawm tsam keeb kwm ntawm kev noj zaub mov noj, lawv cov hauj lwm ntau dua.

Cov kev kho mob rau pej xeem kuj tseem yuav pab tau qee qhov kev kho mob.

Nws yog qhov zoo rau haus tshuaj yej qhiav. Qhiav grate thiab ncuav dej npau. Feem ntau noj 1 tsp. qhiav hauv lub khob, ntxiv ib qho me me ntawm txiv qaub thiab xav kom tsawg li 30 feeb.

Txoj kev lis ntshav ntawm tshuaj ntsuab thiab mis nyuj thistle noob: 1 teaspoon ntawm cov ntaub ntawv raw ib 250 ml ntawm dej npau, tawm rau 15 feeb. Thaum sawv ntxov thiab yav tsaus ntuj, 30 feeb ua ntej noj mov, haus lub Txoj kev lis ntshav hauv daim ntawv sov. Koj tuaj yeem noj "pluas mov" los ntawm mis thistle - 1 me nyuam yaus ntawm pluas mov, ua tib zoo ntxo thiab haus nrog dej, noj 2-3 zaug ib hnub ua ntej noj mov.

Qej roj: 2 khob txiv roj roj thiab 10 cloves ntawm qej nyem los ntawm nias. Cov roj no tuaj yeem siv ua cov khoom ua paj thiab hnav khaub ncaws rau zaub nyoos, cereals, zaub.

Txoj kev lis ntshav ntawm dill noob: 1 tbsp. noob hliv 250 ml ntawm dej npau, tom qab insisting 15 feeb, lim thiab siv 0.25 khob ua ntej noj mov ntau zaus hauv ib hnub.

Cov lus qhia dav dav rau kev noj haus yog: kev ua kom lub cev muaj zog, pw tsaug zog kom txaus, tso cov kev coj ua tsis zoo.

Cov Khoom Uas Tso Cai

Lub hauv paus ntawm cov khoom noj txhua lub lim piam yog nqaij ntses thiab nqaij nruab deg. Xws li tuna, mackerel, flounder, cod, ntses liab, ntses liab thiab 100 g ntawm ntses 2-3 zaug hauv ib lub lim tiam. Nyob rau tib lub sijhawm, koj yuav tsum tso cov ntses thiab squid caviar lossis txwv lawv siv (piv txwv, 2 zaug hauv ib xyoos).
Ib qho txiaj ntsig ntxiv rau tag nrho cov zaub nyoos yog seaweed.
Yuav tsum muaj tsawg kawg yog 400 g ntawm cov txiv hmab txiv ntoo thiab zaub tshiab. Tshiab, noj txhua yam zaub uas tuaj yeem noj nyoos. Nqaij cov nqaij thiab ntses nrog rau txhua hom zaub qhwv, beets, carrots, zucchini, taub, txaij, taum ntsuab, thaum uas tseem txwv tsis pub siv cov qos yaj ywm. Qhov yuav tsum tau muaj ntawm cov khoom noj yuav tsum yog legumes, uas muaj cov zaub protein ntau ntau. Yog tias muaj kev tiv thaiv zoo, suav nrog txhua txhua hnub hauv koj cov zaub mov noj.
Txiv hmab txiv ntoo thiab berries yog noj nyoos lossis nyob rau hauv daim ntawv ntawm decoctions thiab compotes. Muaj ntau pectins hauv cov kua txiv hmab txiv ntoo, txiv av txiv ntoo, cov txiv ntseej nyoos, viburnum, txiv quav ntswv nyoos, txiv ntoo ntsuab. Lawv normalize cov hnyuv, txhawb kev zom zaub mov. Qhov tshuaj yeeb yaj kiab no tsis yaj hauv cov hnyuv, thiab yog nqus rau nws tus kheej. co toxins thiab roj, tshem lawv tawm ntawm lub cev.
Txoj kev kho kua txiv kuj yog qhov tseem ceeb. Cov txiaj ntsig tshwj xeeb yog cov txiv kab ntxwv, txiv kab ntxwv qaub, kua thiab kua txiv hmab txiv ntoo. Koj tuaj yeem haus kua txiv kab ntxwv thaum sawv ntxov, thiab yav tsaus ntuj - txiv kab ntxwv qaub.Ntawm cov kua txiv, kua txiv thiab zaub ntug hauv paus nyob rau hauv cov kua txiv. Cov kua txiv Beetroot pib haus nrog 1 tablespoon.
Ntxiv rau cov txiv hmab txiv ntoo thiab zaub, noj cov ceg ntoo, fenugreek, noob hnav thiab flax noob hauv av hauv kas fes grinder - cov no yog lwm qhov chaw ntxiv ntawm fiber, roj thiab phytosterols uas pab tua cov kabmob.
Haus bran ua ntej noj mov thaum sawv ntxov rau 2 diav thiab thaum tsaus ntuj, tsis txhob hnov qab haus dej kom txaus thoob plaws ib hnub.
Koj tuaj yeem ua kua zaub zaub, zaub qhwv, kua zaub beetroot, borscht, lossis kua zaub nrog kua me me.
Tshem tawm cov nqaij broths thiab kua zaub siav ntawm dej lossis zaub. Kua zaub yog npaj tau pob tshab, tsis kib thiab hmoov kib yog tsis paub rau hauv lawv.
Nqaij thiab nqaij qaib yog hom roj ntsha muaj roj tsawg. Txog kev noj zaub mov kom zoo, noj nqaij qaib thiab nqaij 2 zaug ib lub lim tiam yog txaus. Qaib cov txwv yog cov muaj txiaj ntsig (nws muaj cov rog tsawg) thiab yuav tsum nyiam. Ua noj yuav tsum tau ua hauv daim ntawv ua noj lossis ci, tom qab npau cov nqaij.
Khob cij yog pub rye, grain, nrog xua. Koj tuaj yeem ci khob cij lossis qhob cij koj tus kheej los ntawm taum hmoov. Koj tuaj yeem noj cov ncuav qab zib qhuav inedible, tag nrho cov qhob cij. Cov khoom ci hauv tsev ua tau zoo tshaj plaws yog tsis muaj ntsev thiab ntxiv cov ceg ntoo, flax noob lossis noob hnav.
Cov mis nyuj, cov khoom noj siv mis thiab tsev cheese yog noj nrog cov roj tsawg, cov chees yuav tsum tau xaiv nrog cov ntsiab lus ntawm cov rog 20-30%, thiab cov muaj roj qaub qab zib thiab qab zib yuav tsum tsuas yog siv hauv cov tais diav. Cov ntawv qhia zaub mov rau lub limtiam tuaj yeem suav nrog 2 lub qe thiab ib lub qe tsis pub dhau.
Cov xoob xoob xaum qhuav yog npaj los ntawm buckwheat, oat, thiab cov khaub noom xua, tab sis yog tias koj nyiam poob phaus, cov zaub mov hauv cov zaub mov yuav tsum tau txo. Raws li kev xaiv khoom noj sab, koj tuaj yeem siv cov nplej zom ua los ntawm cov hmoov nplej wholemeal thiab durum nplej. Nws yog qhov zoo rau suav nrog oat broth lossis jelly hauv cov zaub mov noj - oats tshem tawm cov cholesterol.
Siv cov roj uas tsis muaj feem xyaw nrog cov zaub mov npaj tau. Cov txiaj ntsig tshwj xeeb yog cov txiv ntseej, pob kws, noob hnav thiab flaxseed.
Cov txiv ntoo muaj cov monounsaturated cov rog kom zoo rau lub cev. Nws raug nquahu kom noj 30 g ntawm cov txiv ntoo thiab noob txhua hnub. Walnuts yog qhov tshwj xeeb tshaj yog rau txo qis roj.
Kev siv cov tshuaj yej ntsuab nrog txiv qaub, rosehip broth, kua, dej ntxhia tsis muaj roj yuav tsum haus kom txog li 2 litres ib hnub.

Zaub thiab zaub ntsuab

zaub ntsuab2,60,45,236 txaij1,20,14,524 taum6,00,18,557 zucchini0,60,34,624 zaub qhwv1,80,14,727 zaub paj ntsuab3,00,45,228 hau zaub paj1,80,34,029 dos1,40,010,441 carrots1,30,16,932 dib0,80,12,815 nyias kua txob1,30,05,327 nyias1,20,31,312 kab laum1,50,18,840 zaub ntsuab0,90,12,112 taum pauv34,917,317,3381 paj zaub1,90,13,120 txiv lws suav0,60,24,220 Jerusalem artichoke2,10,112,861 taub dag1,30,37,728 taum7,80,521,5123 qij6,50,529,9143 lentils24,01,542,7284 av daj2,020,07,4208 txiv kab ntxwv0,90,28,136 pomegranate0,90,013,952 txiv kab ntxwv qaub0,70,26,529 pears0,40,310,942 kiwi1,00,610,348 txiv qaub0,90,13,016 txiv nkhaus taw0,50,311,567 dab neeg0,80,27,533 nectarine0,90,211,848 txiv duaj0,90,111,346 txiv apples0,40,49,847 gooseberry0,70,212,043 currant liab0,60,27,743 currant dub1,00,47,344

Neeg rau thiab cov txiv hmab txiv ntoo qhuav

txiv ntoo15,040,020,0500 tshuab raj25,754,113,2643 noob hnav noob19,448,712,2565 flax noob18,342,228,9534 fenugreek noob23,06,458,3323 paj noob hlis noob20,752,93,4578

Uas thiab cereals

buckwheat groats (ntsiav)12,63,362,1313 oat groats12,36,159,5342 oatmeal11,97,269,3366 millet groats11,53,369,3348 barley groats10,41,366,3324

Nqaij tawv

siav noj hnyuv ntxwm12,113,50,0170 nqaij qaib fillet23,11,20,0110 qaib keej19,20,70,084

Ntses thiab nqaij ntses

ntses18,54,90,0136 squid21,22,82,0122 cov nplaig9,11,50,050 hiav txwv kale0,85,10,049

Legumes, noob, noob txiv

Hom tsiaj ntawm cov nroj tsuag no muaj cov rog. Yog li, hauv 100 g ntawm taum pauv, kwv yees 18 g ntawm cov rog, uas ua rau cov khoom no muaj cov rog ntau thiab ua rau cov zaub mov muaj txiaj ntsig, uas txhais tau tias nws qhov kev siv nws nce tag nrho cov calories ntau ntawm cov zaub mov noj. Txawm li cas los xij, koj yuav tsum tsis txhob ceev faj txog cov rog no rau cov neeg muaj roj cholesterol siab thiab tsis ntshai txoj kev loj hlob ntawm cov kab mob plawv. Soybean roj tag nrho ua kom tsis muaj cov lipoproteins ntau tsawg. Ntxiv mus, cov nquag ua haujlwm ntawm cov rog, zoo li tshuaj fiber, muaj nyob hauv cov kua qaub thiab hauv txhua cov keeb, tso cai rau koj kom tshem tawm cov roj (cholesterol) phem thiab yog li txo cov ntshav atherogenicity.

Nws yog qhov yooj yim tshaj plaws los soj ntsuam cov roj ntau ntau uas tus neeg mob tau siv siv lub rooj tshwj xeeb. Thaum xub thawj, nws yog ib qho tsim nyog yuav tsum ua tib zoo xav thiab meej, ntsuas thiab hnyav khoom lag luam. Nyob rau hauv lub neej yav tom ntej, kev xam ntawm tag nrho cov calories yuav sai dua.

Khoom, 100g	Lub cev rog	Cov calories, kcal
Rye qhob cij	0,7	214
Cov mov ci	2,4	254
Ci	7,6	297
Cov zaub qhwv dawb	0,1	27
Tau cov txiv ntseej	10,7	115
Txiv lws suav	0,2	20
Dib lauj	0,1	15
Peas	1,2	303
Taum	0,1	58
Taum mog	17,3	395
Taum	1,1	310

Noob thiab noob txiv. Lub koob npe nrov ntawm cov noob thiab noob txiv yog me ntsis piam los ntawm cov ntsiab lus ntawm cov rog hauv lawv, tab sis koj yuav tsum tsis txhob ntshai yav tas. Kev siv cov monounsaturated fatty acids uas muaj nyob hauv cov noob thiab noob txiv yog dab tsi cov kws kho plawv mob xav tau kom txo lawv qhov atherogenic index. Lub caij no, walnuts tsuas yog cov khoom lag luam hauv pawg no uas tseem muaj cov omega-3 acids, thiab yog li nws tsim nyog muab lawv thawj qhov chaw hauv zaus hauv cov npe no.

Roj thiab cov rog

butter0,582,50,8748 linseed roj0,099,80,0898 txiv roj roj0,099,80,0898 paj noob hlis roj0,099,90,0899

Tag nrho lossis ib nrab cov khoom lag luam

ncuav khob noom, ncuav puff thiab pastry, khoom qab zib, ncuav qab zib nrog cov qab zib,
offal, rog nqaij npuas, duck, Goose, ua noj ntawm cov rog, nqaij nqaij thiab nqaij hnyuv ntxwm,
txhua hom nqaij, kua zaub kib, kaus poom ntses thiab caviar,
rog tsev cheese, qaub cream, cheese thiab qab zib,
chocolate, ice cream, cocoa, muaj zog tshuaj yej thiab kas fes,
nplej dawb, nplej zom, semolina.

Kev sib cav sib ceg

daig0,30,263,0263 daig0,30,156,0238 khaub noom4,319,867,5453 pastry cream0,226,016,5300 ncuav qab zib7,511,874,9417 mis nyuj khov3,76,922,1189 ncuav mog qab zib4,423,445,2407 dej qab zib5,435,356,5544

Cov Khoom Noj Muaj Roj Cholesterol Khoom Noj Dawb

Oats yog tus thawj coj hauv lub rooj ntawm cov khoom lag luam uas tsis muaj cov roj cholesterol, lub hauv paus ntawm txoj kev kho mob rau cov mob atherosclerosis. Nws cov phenolic tebchaw inhibit LDL synthesis, tiv thaiv cov quav hniav, thiab tiv thaiv cov hlab ntsha los ntawm cov ntshav tuab. Nyob rau hauv cov muaj pes tsawg leeg muaj cov tshuaj tsis sib xws Aventramides - cov tshuaj muaj zog tshaj plaws los ntawm pab pawg ntawm polyphenols. Kev noj cov nqaij Oatmeal li niaj zaus tuaj yeem ua tsis tau tsuas yog cov roj cholesterol, tab sis kuj tseem ua kom cov metabolism, tshem tawm qhov hnyav.
Raspberries, txiv pos nphuab, currants thiab txiv hmab txiv ntoo muaj ntau nyob rau hauv ascorbic acid, uas txo cov permeability ntawm cov hlab ntsha phab ntsa thiab tiv thaiv kev tsim cov quav hniav. Raspberry yog lub ntuj tso tshuaj aspirin uas txhim kho txoj haujlwm ntawm lub plawv. Cov zaub mov no tuaj yeem ua rau ua xua.
Apples muaj pectins, uas normalize lipid metabolism hauv lub cev. Txiv hmab txiv ntoo yog contraindicated nyob rau hauv teeb meem mob plab.
Avocados muaj monounsaturated fatty acids thiab pectin. Cov nkauj muaj cov beta-phytosterol. Qhov no yog txhuam rau peb cov hlab.
Taub dag - pab kom tshem tau qhov hnyav thiab tshaj cov rog. Nws yog txig los ntawm lub cev, muaj beta-carotene, muaj tshuaj fiber ntau. Qhov no yog cov khoom lag luam zoo tshaj plaws rau kev tiv thaiv ntawm atherosclerosis.
Almonds - txawm tias muaj cov ntsiab lus ntawm qhov muaj calorie ntau yog qhov cuab yeej zoo rau kev tiv thaiv ntawm atherosclerosis thiab tiv thaiv qhov chaw cia khoom ntawm cov quav hniav ntawm cov phab ntsa ntawm cov hlab ntshav. Nws yog contraindicated nyob rau hauv lub plab zom mov kab mob, nrog ceev faj rau kev tsis haum tshuaj tiv thaiv kab mob.

Txiv hmab txiv ntoo thiab thiab, cov roj zaub, zaub

Nws tsis ncaj ncees lawm hais tias txhua cov txiv ntoo tsis muaj rog. Tej zaum cov txiv hmab txiv ntoo nrov tshaj plaws nrog cov ntsiab lus siab rog rau cov khoom lag luam yog avocado. Muaj kwv yees li 15 g ntawm cov roj ib 100 g ntawm cov khoom lag luam, tab sis txhua tus ntawm lawv yog polyunsaturated, uas txhais tau hais tias lawv yuav tsis ua rau qhov kev tshem tawm ntawm cov quav hniav ntawm cov phab ntsa ntawm cov hlab ntshav.

Sib npaug zoo sib xws cov ntaub ntawv hais txog cov txiv ntseej. Cov txiv ntoo no yog cov nplua nuj cov roj, tab sis txhua tus ntawm lawv kuj yuav tsis ua mob rau cov hlab plawv, tab sis tseem ntxiv dag zog rau nws. Polyunsaturated acids xws li linoleic, oleic thiab linolenic yuav tshem tawm cov cholesterol hauv cov hlab ntsha.

Zaub roj. Cov khoom no yog qhov pom tiag tiag rau cov tuam ntxhab thiab cov neeg muag khoom thoob ntiaj teb. Ntawm yuav luag txhua lub raj mis daim ntawv lo nrog txhua cov roj zaub koj tuaj yeem pom cov ntawv sau "tsis muaj roj", thiab qhov no muaj tseeb. Txawm li cas los xij, kev hais qhia txog qhov pom tseeb ntawm no yog qhov hu tau rau lub txiv qaub qaub. Tsis muaj thiab tsis tuaj yeem muaj cov roj (cholesterol) hauv cov roj zaub. Ntxiv mus, txhua qhov sib xyaw ntawm cov khoom no tau tawm tsam nrog nws cov kev sib cog lus rau ntawm phab ntsa ntawm cov hlab ntsha.

Cov xwm txheej yog txawv me ntsis nrog roj zaub kib. Nrog txoj kev kho cua sov no, cov tshuaj ua haujlwm ntawm cov roj ntsha yog tsim nyob rau hauv cov roj, uas tuaj yeem ua rau cov roj hauv lub cev nce ntxiv, thiab txhua qhov no - tsis txhob hais txog cov neeg muaj kabmob ntau thiab lom (acrolein, acrylamide, heterocyclic amines thiab peroxides) uas tuaj yeem ua rau mob qog nqaij hlav.

Zaub. Lawv tsis muaj roj cholesterol txhua lub sijhawm, thiab yog li koj tuaj yeem tsav lawv rau koj cov zaub mov noj yam tsis muaj kev ntshai me me ntawm kev nce qib ntawm lipid cov khoom hauv cov ntshav ntshav. Ntxiv mus, pawg no ntawm cov khoom lag luam muaj nplua nuj nyob hauv fiber ntau zoo li tsis muaj lwm yam, uas yuav pab kom tshem tawm cov roj ua haujlwm los ntawm cov hlab ntsha thiab normalizes kev zom zaub mov.

Mis thiab nqaij ntses

Ob qho dej thiab hiav txwv ntses muaj cov tsiaj rog, uas txhais tau tias lawv tseem muaj cov roj (cholesterol). Yuav pib nrog, nws yuav tsum nkag siab tias txhua cov roj cholesterol hauv cov ntses, nrog qee qhov kev zam, yog qhov zoo. Hauv cov roj ntses, muaj qhov tshwj xeeb polyunsaturated fatty acids omega-6 thiab omega-3, qhov hloov ntawm qhov uas tseem nyuaj nrhiav niaj hnub no. Cov roj ntsha no ua raws li kev tawm tsam ntawm cov roj (cholesterol) phem thiab tshem nws tawm ntawm lub cev, tab sis qhov nyiaj ntawm qhov ua tau zoo, ntawm qhov tsis tooj, nce ntxiv. Yog vim li cas thiaj tsiav tshuaj nrog cov khoom xyaw dhia niaj hnub no yog qhov tseem ceeb ntawm kev kho mob ntawm cov neeg mob hauv cov chav kho plawv. Ib qho kev zam tsuas yog cws, uas yog kev pom zoo rau cov neeg muaj kev txom nyem los ntawm atherosclerosis thiab cov quav hniav hauv cov hlab ntsha.

Tshuaj yej, Kasfes, Cocoa

Tshuaj yej yog haus uas yog tag nrho tsis muaj cov rog, uas txhais tau tias cov roj (cholesterol) tsis tuaj yeem nyob hauv nws hauv txoj cai. Lub npe nrov ntoo tsob ntoo roj yog sau me ntsis los ntawm nplooj los ntawm distillation. Lub astringent saj ntawm cov tshuaj yej yog vim muaj qhov loj npaum li cas ntawm tannin uas muaj nyob rau hauv cov khoom no. Tannin yog cov khoom uas khi txhua yam puag ncig nws tus kheej. Qhov no siv rau ob qho tib si rau cov khoom noj muaj rog (nrog rau cov lipoproteins uas tsis muaj ntau), nrog rau cov txiaj ntsig zoo. Nws muaj pov thawj tias ntxuav cia khoom noj nrog tshuaj yej, ib tug neeg yuav tsis tau txais los ntawm nws, txawm tias nws noj nqaij ntau.

Tsawg tus neeg pom tau tias kas fes ua khoom lag luam rau kom poob phaus. Kas fes yog qhov nrov tshaj plaws thiab pheej yig haus dej haus uas pib sawv ntxov lab tus tib neeg thoob ntiaj teb. Ntau nyuam qhuav dhau los, kas fes tau nyob hauv daim ntawv teev npe ntawm cov khoom lag luam rau cov neeg raug kev txom nyem cov rog hauv siab. Qhov yog nws lub peev xwm ua kom nce siab, uas feem ntau tau nce rau hauv pawg neeg no lossis nyob rau qhov siab ntawm qhov nruab nrab.

Niaj hnub no, cov kws tshawb fawb tau kho cov kas fes thiab tso cai rau nws txawm tias rau cov neeg mob ntshav siab. Ntxiv mus, cov kev tshawb fawb ywj pheej pom tau tias kev haus kas fes tsis tu ncua txawm txo cov ntshav lipids. Yuav tsis muaj roj cholesterol nyob rau hauv ob qho tib si hauv av kas fes thiab kas fes. Nws muaj roj me me ntawm cov roj tseem ceeb, uas tuaj yeem tshawb xyuas tau yooj yim los ntawm saib lub nplaim ntawm freshly brewed kas fes. Coob tus ntawm cov organic acids (malic, caffeic, chlorogenic, acetic, citric) txhawb kev ua haujlwm ntawm txhua yam kabmob.

Cocoa yog cov khoom lag luam tshwj xeeb hauv nws cov muaj pes tsawg leeg. Cocoa hmoov muaj qhov nruab nrab ntawm kwv yees li 10 gram ntawm cov rog, tab sis cov roj no yog qhov tsis zoo. Cog polyunsaturated fatty acids nyob rau hauv ua ke nrog polyphenols ua zoo li tshuaj. Cov khaub noom cocoa zoo tsim nyog pab cuam rau cov rog uas neeg noj ua ntej haus khob dej haus no. Nws yog ib qho tseem ceeb kom tsis txhob ntxiv cov piam thaj thiab cov mis ntxiv rau nws, kom thiaj li tsis txo nws cov txiaj ntsig zoo. Thaum kawg, cov kws kho mob ceeb toom txog cov zaub mov muaj txiaj ntsig ntawm cocoa.

Yog li, 200 g ntawm haus nrog mis thiab qab zib sib npaug rau 200 Kcal. Peb tuaj yeem hais tias qhov no tsis yog haus, tab sis khoom noj, khoom noj txom ncauj zoo, thiab koj yuav tsum tsis txhob ntxiv cov khoom qab zib uas muaj calorie ntau rau nws.

Khoom qab zib zoo li yog cov khoom uas tib neeg muaj kev txom nyem los ntawm cov roj (cholesterol) siab yuav tsum tsis nco txog kev nyob mus ib txhis. Qhov no tsis muaj tseeb nkaus. Yog hais tias tus neeg mob tsis ua kom muaj ntshav qab zib, tom qab ntawd siv cov khoom qab zib hauv cov khoom kom tsim nyog thiab siv tau, nws tsuas yog qhov tseem ceeb kom xaiv cov khoom kom zoo. Yog li, marshmallows lossis marshmallows ntawm tus nqi qis, yuav luag tsis muaj roj ntau ntau, muaj qee qhov muaj feem ntawm cov nplaim fiber, uas tau tsim nyob rau hauv lub Hoobkas los ntawm kev xau los ntawm cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Yog lawm, qhov feem me me ntawm cov tshuaj fiber no yog qhov me me, tab sis nws tseem ua haujlwm kom tshem tawm cov rog ua haujlwm hauv lub cev. Caramel tuaj yeem suav tias yog qhov tsis tshua muaj txiaj ntsig, txawm hais tias nws tseem tsis muaj roj cholesterol.

Thaum kawg, fattest thiab hauv nws txoj hauv kev tshwj xeeb cov khoom hauv pawg no yog halva, uas yog tsim siv cov khoom siv ntawm cov noob paj noob hlis. Raws li koj paub, cov roj zaub cov zaub mov muaj cov roj cholesterol tsis zoo, uas txhais tau hais tias tus neeg mob tuaj yeem them taus cov qab zib no, ntawm chav kawm, nrog rau kev xam ntawm cov calories tag nrho cov ntsiab lus ntawm cov zaub mov noj txhua hnub. Ntxiv mus, polyunsaturated fatty acids uas muaj nyob hauv halva yuav rov qab qhov kev tshuav ntawm qhov tsis zoo thiab cov roj (cholesterol) zoo hauv cov ntshav ntshav thiab txo cov atherogenic index.

Tab sis nws yog qhov zoo dua rau tsis kam ua khoom qab zib nrog cov roj ntxaum. Cov rog tsis sib haum, uas yog lub hauv paus ntawm cov kev ntsaws zoo, muaj cov roj cholesterol thiab vim li ntawd nws yog fraught nrog zoo phom sij. Nws yog ib qho tseem ceeb kom nco ntsoov tias txawm rau tus neeg noj qab nyob zoo, khoom qab zib yog khoom noj qab zib uas nqa cov calories ntau.

Lub rooj yuav pab laij cov khoom noj txhua hnub.

Khoom, 100g	Cov rog, g	Cov calories, kcal
Zib ntab	0,2	308
Marshmallows	0,2	299
Marmalade	0,1	296
Caramel	0,1	296
Halva Sunflower	29,6	516
Iris	7,5	367
Qab zib	0	374
Ncuav mog qab zib rau khoom	20	399
Txiv Neej Txom Nyem	2,8	342
Rog Dab	30,2	530
Cov tshuaj nplaum ncuav puff	38,6	544

Raws li koj tuaj yeem pom, lub neej zoo uas muaj cov roj (cholesterol) tseem muaj peev xwm ua tau. Yog lawm, tus neeg mob yuav tsum tau tawm tsam rau nws txoj kev noj qab haus huv, tab sis qhov kev tawm tsam no tuaj yeem ua rau qab ntxiag thiab qab. Cov khoom lag luam raug xaiv nrog cov ntsiab lus qis yuav tsum nyob rau saum toj ntawm cov npe thaum yuav cov khoom lag luam, thiab tom qab ntawd muaj txhua lub sijhawm uas lub neej zoo yuav rov qab mus rau theem siab.

Cov Khoom Uas Muaj Cholesterol Tsawg

Txiv roj roj yog qhov muaj txiaj ntsig tshaj ntawm cov roj ntsha thiab cov phospholipids. Nws noj li niaj zaus txo cov theem "tsis zoo" thiab nce cov roj "zoo". Cov tshuaj muaj pes tsawg leeg muaj polyphenols - cov tshuaj tiv thaiv ntuj uas ua rau kom qeeb ntawm kev txhim kho atherosclerosis thiab ua rau ntshav siab. Ib hnub yog txaus 50 ml ntawm txiv roj roj.
Ntses yog cov zaub mov uas muaj roj cholesterol tsawg. Nws muaj cov roj fatty acids zoo, muaj txiaj ntsig zoo rau daim siab thiab rov ua haujlwm rog rog. Thiab cov muaj txiaj ntsig zoo yog salmon: chum, salmon thiab salmon. Halibut, trout, tuna thiab herring yog qhov muaj txiaj ntsig.
Cov nqaij nruab deg ntim cov roj (cholesterol) tsawg. Raws li kev tshawb fawb hauv keeb kwm, cov nqaij nruab deg tshem tawm ntau dhau ntawm lub cev. Thawb muaj cov taurine, uas cov roj ntsha ua kom lub cev. Cov poov tshuaj yog qhov tsim nyog rau lub siab. Astaxanthin tiv thaiv peb lub hlwb los ntawm kev laus.

Txoj kev lis ntshav ntawm oats

Yuav kom txo cov roj cholesterol los ntawm 20% yuav pab kom Txoj kev lis ntshav ntawm oats.

Txhawm rau npaj nws, koj yuav tsum hliv ib khob ntawm oatmeal nyob rau hauv ib lub thermos nrog 1 liter ntawm dej npau, ntxig rau ib hnub thiab lim.
Siv ib nrab ib khob ib teev ua ntej noj mov.
Lub sij hawm ntawm kev kho mob yog 2 lub lis piam. Tom qab ntawd so 2 lub lim piam thiab txuas ntxiv mus.

Qhia tawm "Cov Khoom Uas Cholesterol Tsawg"

Cov roj (cholesterol) yog dab tsi thiab vim li cas nws tsim kev puas tsuaj?

Holetesrol yog cov cawv lipophilic feem ntau tsim hauv lub raum, lub plab zom mov, cov qog thiab cov qog adrenal. Cov tshuaj ntxiv mus rau hauv lub cev nrog cov zaub mov.

Lub khob cawv yog ua ntau yam haujlwm uas muaj txiaj ntsig zoo. Nws yog ib feem ntawm cov xovtooj ntawm tes, tau koom tes hauv kev zais ntawm cov vitamin D thiab qee cov tshuaj hormones, txhawb txoj haujlwm ua haujlwm ntawm cov hlab ntsha hlwb thiab yug menyuam.

Cov roj (cholesterol) tuaj yeem yog cov molecular phaus (LDL) tsawg thiab qhov hnyav molecular (HDL). Cov kev sib xyaw no yog qhov sib txawv hauv cov qauv thiab kev ua ntawm lub cev.Yog li, HDL cov hlab ntsha huv, thiab LDL txhaws lawv.

Ntxiv mus, cov lipoproteins tsawg ua kom muaj kev cuam tshuam cov ntshav mus rau cov nruab nrog cev. Qhov nqaim ntawm cov vascular lumen hauv myocardium ua rau cov tsos ntawm tus mob ischemia. Nrog cov pa oxygen tshaib plab, cov ntaub so ntswg necrosis tshwm sim, uas xaus rau kev mob plawv.

Atherosclerotic plaques feem ntau tsim nyob rau hauv cov hlab ntsha ntawm lub paj hlwb. Raws li qhov tshwm sim, cov kab mob ntawm lub paj hlwb tuag thiab txoj hlab hlwb tawg.

Rau kev ua haujlwm ntawm lub cev, nws yog qhov tsim nyog uas theem ntawm cov teeb meem thiab cov txiaj ntsig roj (cholesterol) yog sib npaug. Koj tuaj yeem ruaj khov kho qhov sib piv ntawm cov tshuaj yeeb dej cawv no yog tias koj siv cov khoom noj txhua hnub uas yuav txo qis qhov concentration ntawm LDL.

Feem ntau ntawm tag nrho cov, cov ntsiab lus ntawm cov teeb meem roj hauv cov ntshav tau tsa los ntawm cov rog tsis rog ntawm cov tsiaj keeb kwm. Cov khoom lag luam hauv qab no yog cov roj (cholesterol) siab:

offal, tshwj xeeb tshaj yog lub hlwb,
cov nqaij (nqaij npuas, os, yaj),
butter thiab cheeses,
nkaub qe
kib qos
ntses roe
khoom qab zib
qaub cream sauces thiab mayonnaise,
nplua nuj nqaij nqaij,
tag nrho cov mis.

Tab sis koj yuav tsum tsis txhob tso tseg cov rog kom rog, vim tias lawv yog qhov tsim nyog rau cov metabolism hauv ib txwm thiab muaj nyob hauv tus qauv ntawm cov hlwb.

Rau qhov pom kev ua kom zoo, nws txaus noj cov zaub mov nyob hauv cov ntsiab lus LDL tsawg heev.

Cov khoom noj muaj roj ua kom ntau

Cov zaub mov roj uas txhaws roj tsawg yog cov nplua nuj nyob hauv cov nroj tsuag stanols thiab sterols. Raws li cov tshuaj no, tshwj xeeb tsis muaj piam thaj yog tsim, uas tau coj mus rau hypercholesterolemia.

Ib tus lej ntawm lwm cov khoom lag luam tseem yuav ua rau cov qib LDL qis txog 10-15%. Cov npe ntawm cov khoom noj muaj txiaj ntsig nyob rau hauv cov rog zoo, lecithin thiab linoleic, arachidonic acid yog lub taub hau los ntawm cov tsiaj ntshiv (nqaij qaib, qaib ntxhw fillet) thiab nqaij (nqaij, luav).

Nrog rau cov rog hauv siab, kev noj zaub mov noj yuav tsum tau muaj cov khoom noj muaj roj muaj roj tsawg (tsev cheese, kefir, yogurt). Tsis muaj txiaj ntsig tsawg yog cov nqaij nruab deg thiab qee hom ntses (cws, pike perch, hake, squid, scallops, qwj) muaj cov iodine uas tsis tso cai rau cov lipids los tso rau ntawm cov phab ntsa vascular.

Lwm cov khoom noj uas muaj roj (cholesterol) tsawg hauv cov kab ntawv hauv qab no:

Khoom npe	Ua rau lub cev
Cov noob taum tag nrho (barley, txhuv xim av, oats, buckwheat, oatmeal, ceg)	Kev nplua nuj nyob rau hauv fiber, uas lowers LDL los ntawm 5-15%
Cov txiv hmab txiv ntoo thiab cov txiv ntoo (cov txiv ntoo hauv cov txiv, txiv pos nphuab, txiv av, avocados, txiv quav ntswv nyoos, txiv pos, txiv tsawb, txiv tsawb)	Muaj ntau nyob rau hauv cov roj-soluble fiber, uas tsis yaj hauv cov hnyuv, khi cov roj (cholesterol) thiab tshem tawm ntawm lub cev. Cov vitamins thiab minerals hloov LDL rau cov muaj txiaj ntsig zoo xws li cov txiv neej sib deev
Cov roj zaub (txiv ntseej, kua taum, cottonseed, rapeseed, pob kws, paj noob hlis, linseed)	Lawv yog cov hloov ua tiav rau cov khoom tsis zoo nrog cov roj (cholesterol). Lawv muaj oleic acid, omega-3 thiab 6 thiab lwm yam tshuaj tiv thaiv atherogenic (phytostanols, phospholipids, squalene, phytosterols). Cov roj ntsha no txo cov roj (cholesterol) thiab txo cov kev pheej hmoo mob plawv.
Cov zaub (txiv lws suav, lws, qej, carrots, zaub qhwv, zucchini)	Nrog kev siv txhua hnub, txo qis qib ntawm cov roj (cholesterol) phem mus rau 15%. Lawv ntxuav cov hlab ntsha los ntawm atherosclerotic plaques, tiv thaiv lawv tsim yav tom ntej
Cov khoom noj (cov txiv mis, taum, qaib, kua)	Txo qhov kev cia siab ntawm LDL txog 20% vim muaj cov ntsiab lus ntawm selenium, isoflavone thiab magnesium. Cov tshuaj no muaj cov nyhuv ua antioxidant, lawv tev cov plahaum roj ntshav ntawm phab ntsa ntawm cov hlab ntsha
Cov noob thiab noob (flax, almonds, pistachios, cashews, noob hnav, cedar nplej)	Lawv nplua nuj nyob hauv phytostanols thiab phytosterols uas tshem LDL tawm hauv lub cev. Yog tias koj noj 60 g ntawm cov khoom lag luam txhua hnub, tom qab ntawd hauv ib hlis cov roj cov ntsiab lus yuav tsawg dua 8%. Qee qhov kev ua si tau suav nrog hauv cov npe ntawm cov khoom noj tseem ceeb rau hypercholesterolemia. Cov txuj lom zoo li suav nrog marjoram, basil, dill, laurel, caraway noob thiab zaub txhwb qaib. Thiab kev siv cov kua txiv qab zib, kua txob dub thiab liab yog qhov xav tau los txwv. Ntxiv nrog rau kev cais tawm ntawm cov khoom noj muaj rog los ntawm kev noj zaub mov, kom tiv thaiv hypercholesterolemia, nws yog ib qho tsim nyog yuav tau txo kom tsawg ntawm cov zaub mov carbohydrates. Tom qab tag nrho, qab zib, qhob cij dawb, semolina, muaj kev tsis sib haum xeeb, mov lossis nplej zom tsis tsuas muaj cov khoom ua kom muaj calorie ntau, tab sis kuj tseem ua rau kev sib txuas sai ntawm cov roj hauv lub cev. Cov ntawv qhia ua zaub mov thiab zaub mov noj rau cov khoom noj muaj roj cholesterol Khoom noj khoom haus nrog cov ntsiab lus siab ntawm cov roj ntsha hauv cov ntshav yuav tsum yog fractional. Cov zaub mov yuav tsum raug coj mus txog 6 zaug hauv ib hnub hauv qhov me me. Cov tswv yim ua noj ua haus yog cub ci, ua kom sov, ua noj thiab ci. Yog tias koj ua raws li cov kev cai yooj yim no, tom qab ntawd cov qib ntawm cov roj cholesterol nws zoo dua tom qab ob peb hlis. Tsis hais txog ntawm kev xaiv ntawm cov tais diav, zaub, tsis muaj roj-kua zaub-mis, cov txiv hmab txiv ntoo, tshuaj ntsuab, cov nqaij rog, cov nqaij ntshiv, nqaij ntses thiab cov hmoov txhuv nplej tshiab yuav tsum muaj nyob hauv cov khoom noj. Tus qauv ntawv qhia zaub mov rau hypercholesterolemia zoo li qhov no: Pluas tshais - ci ci salmon, oatmeal nrog cov txiv hmab txiv ntoo qhuav, txiv ntoo, cov ci ci, kua mis nyeem qaub, cov nqaij qab rog uas muaj roj tsawg, txau qe, biscuit ncuav qab zib los yog buckwheat porridge nrog zaub xam lav. Raws li dej haus, ntsuab, txiv hmab, tshuaj yej qhiav, kua txiv hmab txiv ntoo los yog compote, uzvar yog qhov tsim nyog. Noj su - ib qho txiv kab ntxwv, ib lub txiv apple, tsev me muaj roj cheese, txiv kab ntxwv qaub. Noj su - mov nplej porridge nrog cov ntses hau, ntshiv borsch, zaub kua zaub lossis zaub xam lav, nqaij qaib lossis nqaij qaib ntxhw mis, nqaij ci nqaij cutlets. Khoom txom ncauj - txiv hmab txiv ntoo, kua cij nrog bran thiab noob hnav, txiv hmab txiv ntoo, zaub xam lav, kefir. Noj hmo - zaub xam lav raws caij nrog zaub roj, hau nqaij nyug lossis nqaij ntses, ua pob kws lossis mov pob kws, noj zaub. Ua ntej yuav mus pw, koj tuaj yeem haus tshuaj yej los sis ib khob ntawm ib feem pua kefir. Txo cov qib ntawm cov cholesterol, koj yuav tsum siv cov zaub mov txawv los ntawm cov khoom noj uas tau tso cai. Yog li, nqaij ci nrog cov kua txiv kab ntxwv yuav pab txo qis ntawm LDL. Taum yog boiled kom txog thaum muag muag, kis rau ib tug colander, lub broth yog tsis drained. Ib dos thiab 2 cloves ntawm qej yog txhoov. Tev daim tawv nqaij ntawm 2-3 txiv lws suav, txiav cov nqaij rau hauv ntsuas. Cov zaub xyaw nrog lentil puree thiab stew rau 10 feeb. Ntawm qhov kawg ntawm kev ua noj, txuj lom (coriander, zira, paprika, turmeric) thiab roj me ntsis roj ntxiv rau cov ci. Nrog rau cov rog hauv siab, nws muaj txiaj ntsig siv cov kua ntsev ntawm Adyghe cheese thiab avocado. Rau nws cov kev npaj, ib lub txiv apple thiab tus nqaj taum tau txiav rau hauv ntsuas thiab sib xyaw nrog cheese. Txiv roj roj, kua txiv qaub thiab mustard yog siv los hnav. Txawm hais tias muaj hypercholesterolemia, koj tuaj yeem siv kua zaub los ntawm tswb kua txob thiab Brussels sprouts. Lub daim ntawv qhia rau nws npaj: Dos, zaub qhwv, kua txob qab zib, qos yaj ywm thiab txiv lws suav yog tsuav nqaij. Cov zaub muab tso rau hauv cov dej npau thiab npau npau li 15 feeb. Thaum kawg ntawm ua noj ua haus, ntxiv me ntsis ntsev, nutmeg thiab Bay nplooj ntoos rau cov nqaij. Cov khoom noj dab tsi kom haus nrog cov roj (cholesterol) siab tau piav nyob hauv cov yeeb yaj kiab hauv tsab xov xwm no. Mos haus
ntxhia dej	0,0	0,0	0,0	-
ntsuab tshuaj yej	0,0	0,0	0,0	-

* cov ntaub ntawv yog ib 100 g ntawm cov khoom

Tag nrho lossis ib nrab cov khoom lag luam

ncuav khob noom, ncuav puff thiab pastry, khoom qab zib, ncuav qab zib nrog cov qab zib,
offal, rog nqaij npuas, duck, Goose, ua noj ntawm cov rog, nqaij nqaij thiab nqaij hnyuv ntxwm,
txhua hom nqaij, kua zaub kib, kaus poom ntses thiab caviar,
rog tsev cheese, qaub cream, cheese thiab qab zib,
chocolate, ice cream, cocoa, muaj zog tshuaj yej thiab kas fes,
nplej dawb, nplej zom, semolina.

Cov Khoom Txwv Txwv Khoom

Zaub thiab zaub ntsuab

Cov muaj protein, g

Cov rog, g

Cov roj nplej, g

Cov calories, kcal

radish1,20,13,419 dawb radish1,40,04,121 liab radish1,20,13,420 dub radish1,90,26,735 zaub ntsuab2,90,32,022 pauj niam1,50,32,919 tsawb1,50,221,895 txiv hmab0,60,216,865 nceb3,52,02,530

Neeg rau thiab cov txiv hmab txiv ntoo qhuav

raisins2,90,666,0264

Uas thiab cereals

semolina10,31,073,3328 txhuv dawb6,70,778,9344

Hmoov nplej thiab Nplej zom

nplej zom10,41,169,7337

Kev sib cav sib ceg

Cov khoom siv raw thiab lub caij nyoog

mustard5,76,422,0162 mayonnaise2,467,03,9627

Khoom noj siv mis

mis 3.6%2,83,64,762 mis 4.5%3,14,54,772 lee2,820,03,7205 qaub cream 25% (classic)2,625,02,5248

Cov cheese thiab tsev cheese

lub tshij24,129,50,3363 tsev cheese 11%16,011,01,0170 tsev cheese 18% (rog)14,018,02,8232

Nqaij khoom

nqaij npuas16,021,60,0259 nqaij npuas nplooj siab18,83,60,0108 nqaij npuas lub raum13,03,10,080 nqaij npuas rog1,492,80,0841 rog2,489,00,0797 nqaij nyug siab17,43,10,098 ob lub raum12,51,80,066 nqaij nyuj rog9,59,50,0124

Nqaij tawv

haus luam yeeb16,244,60,0466 haus luam yeeb9,963,20,3608 cov hnyuv ntxwm10,131,61,9332 cov hnyuv ntxwm12,325,30,0277 haus qaib27,58,20,0184 os16,561,20,0346 haus os19,028,40,0337 yaj16,133,30,0364

Ntses thiab nqaij ntses

haus ntses26,89,90,0196 salted ntses19,22,00,0190 caviar liab32,015,00,0263 caviar dub28,09,70,0203 cov kaus poom ntses17,52,00,088 Blue (daim siab nyob rau hauv cov roj)4,265,71,2613

Roj thiab cov rog

tsiaj muaj roj0,099,70,0897 ua kom muaj roj0,099,70,0897

Mos haus

qhuav kas fes15,03,50,094 dub tshuaj yej20,05,16,9152

* cov ntaub ntawv yog ib 100 g ntawm cov khoom

Cov Roj (cholesterol)

Npaj 5-6 pluas noj nyob rau ib hnub. Kev koom tes ua kom zoo, pov tseg cov zaub mov uas muaj cov rog zais cia (sausages, sausages, cheeses, ham, rolls, pastes). Los ntawm xaiv cov nqaij ntshiv thiab noj nws kom raug, koj yuav paub kwv yees kwv yees thiab rog nyob hauv nws.

Siv cov rog tsawg kawg nkaus thaum ua noj, uas txhais tau tias siv ua noj rau hauv ob lub rhaub dej, qhov cub lossis ci. Tshem tawm cov "ceev" carbohydrates - lawv txhawb qhov khoom tsim tawm tshuaj insulinuas koom nrog kev hloov pauv ntawm cov piam thaj rau kev rog. Muab tag nrho cov lus pom zoo, koj tuaj yeem ua rau cov zaub mov txawv.

Noj tshais	oatmeal nrog prunes, ntsuab tshuaj yej nrog qhiav.
Noj tshais thib ob	cov rog hauv tsev cheese tsis tshua muaj rog kua txiv.
Noj su	zaub broccoli kua zaub ncu nqaij qe nqaij, zaub nyias nrog zaub roj, compote.
Muaj cov tshuaj yej siab	txiv kab ntxwv qaub.
Noj hmo	ci ntses zaub xam lav nrog seaweed thiab beets, kua txiv.
Rau yav hmo ntuj	cov rog tsawg rog kefir.

Noj tshais	muaj roj zaub cheese nrog kua mis nyeem qaub, txiv ntoo ntsuab tshuaj yej nrog zib mu.
Noj tshais thib ob	kua los yog txiv kab ntxwv.
Noj su	zaub kua zaub grilled qaib mis, zaub xam lav ntawm seaweed thiab carrots nrog txiv roj roj.
Muaj cov tshuaj yej siab	kua txiv cov mov ci tag nrho.
Noj hmo	hau ntses zaub xas lav nrog pob kws roj.
Rau yav hmo ntuj	kua mis nyeem qaub.

Noj tshais	ntuag qe bran toast nrog noob hnav noob, qhiav tshuaj yej nrog zib ntab.
Noj tshais thib ob	txiv kab ntxwv qaub.
Noj su	cabbage kua zaub on zaub broth, ci nqaij qaib mis compote.
Muaj cov tshuaj yej siab	txiv hmab txiv ntoo nyias.
Noj hmo	ntses steaks, zaub stew nrog zaub roj.
Rau yav hmo ntuj	cov uas yog cov muaj roj tsawg yogurt (kefir).

Zaub pob qe kua zaub nrog kua txob qab

Zaub pob, qos yaj ywm, txiv lws suav, zaub xas lav liab, dos.

Txiav tag nrho cov zaub rau hauv cubes, zaub qhwv tuaj yeem sab laug tag nrho yog tias lub taub hau ntawm zaub qhwv.
Nqa cov zaub ntsuab mus rau ib lub rhaub, hloov cov zaub npaj, tshwj tsis yog zaub qhwv, rau hauv. Ntsev me ntsis, ntxiv Bay nplooj ntoos thiab nutmeg. Boil rau 10-15 feeb thiab qis dua Brussels sprouts.

Liab Lentil Roast

Lentils, qej, dos, paprika, turmeric, zaub roj, kua txob, zira, txiv lws suav lossis lws suav muab tshuaj txhuam.

Boil lentils kom txog thaum puree. Qaij on ib sieve, tsis txhob ncuav lub broth. Grate cov dos, ntxiv 2 cloves ntawm tws qej, 0.5 tsp zira, turmeric, paprika, coriander, dub kua txob, tws txiv lws suav. Sib tov txhua yam nrog lentil puree thiab yog tias koj xav rhaub, simmer txhua qhov ua ke rau 10 feeb, ntxiv roj zaub tom kawg.

Nqaij daj thiab Eggplant Stew

Cauliflower, txaij, carrots, txiv lws suav, dos, qij, txuj lom, roj zaub, tshuaj ntsuab.

Tsuav cov eggplant thiab ntxiv me ntsis ntsev. Tom qab ib ntus, kov yeej txoj kev txom nyem thiab yaug lawv. Muab cov paj zaub taum, txaij thiab carrots rau hauv lub tais, ntxiv dej me me thiab sim rau 10 feeb hauv qab lub hau. Ntxiv cov txuj lom rau saj, txhoov cov txiv lws suav, zaub roj thiab txuas ntxiv rau simmer kom txog thaum siav.

Nyias nrog Taum Liab thiab Dib Liab

Taum taum, dos, dib, liab tswb kua txob, qej, roj txiv roj, kua txiv qaub, kua txob dub, tej txuj lom rau koj saj.

Txiav cov kua txob, dos thiab dib rau hauv ib daim hlab, ntxiv cov taum tiav. Rau kev xa rov qab, sib tov 1 tsp. txiv qaub kua txiv, ntsev, kua txob, txiv roj roj nyem los ntawm qej xovxwm.

Pros thiab cons

Pov thawj	Cons
Nws suav nrog ntau yam khoom siv thiab tuaj yeem muab kho tau tas li. Nws yog qhov yooj yim zam raws li cov khoom noj tsis tau txo. Li qub lipid metabolism hauv. Pab txo qhov hnyav thiab muaj cov txheej txheem kho kom zoo.	Cov khoom noj tau yooj yim yog ploj lawm, yog li ntau tus neeg mob pom tias nws nyuaj rau tsis kam. Vim tias cov ntsiab lus ntawm cov nqaij nruab deg, koj yuav tsum nce tus nqi ntawm cov khoom noj. Kev txwv yuav tsum tau pom tom qab tawm ntawm kev noj zaub mov.

Cov lus taw qhia thiab tshwm sim

Qhov kev noj haus no yuav tsum pom tias yog hloov mus rau txoj kev noj zaub mov zoo. Cov khoom noj haus zoo li no yuav tsum dhau los ua txoj cai ntawm lub neej rau cov neeg mob uas muaj qhov hnyav nce, lipid metabolism yog qhov tsis muaj zog, thiab cov teeb meem ntawm cov hlab plawv tau tshwm sim. Nws yog qhov sib npaug, thiab qhov kev txwv hauv kev yooj yim carbohydrates thiab cov rog tsis cuam tshuam rau kev noj qab haus huv. Qhov zoo ntawm kev xav yog cov neeg mob poob phaus, hnov qab ntau dua thiab lawv cov lipid metabolism tsis zoo li qub. Cov kev txheeb xyuas feem ntau tau hais txog tias kev noj zaub mov ua rau lawv hloov lawv lub neej kev ua neej.

«... Inherited hypercholesterolemia tsis muab kuv qhov kev so nyob hauv kev noj haus. Kuv yuav tsum ua raws nws nws nruj me ntsis, tab sis ua tsaug rau qhov no kuv yog tib leeg hauv tsev neeg uas tau kav ntev txog 55 xyoos yam tsis muaj mob plawv. Muaj tus thawj rog thiab rog hepatosis. Thawj qhov ua tiav - pib noj haus txoj cai, kauj ruam thib ob - pib taug kev ntau, thiab thaum caij ski. Feem ntau, qhov mob tau zoo dua (muaj zog, ua si) thiab kuv nyiam kuv txoj kev ua neej»,
«... Kuv txoj kev ua rog tawm tsam cov roj cholesterol pib 3 xyoo tas los, thiab txhua lub sijhawm no kuv ua zaub rau kuv tus kheej sib cais. Cov ntawv qhia zaub mov tau xoob thaum xub thawj, tab sis thaum nws tsis pab, thiab cov roj (cholesterol) nce ntxiv, Kuv yuav tsum noj zaub mov kom zoo dua. Qos yaj ywm, nplej zom, mov thiab qab zib tsis suav nrog tam sim ntawd, zoo li txhua yam kib. Yog tias ua ntej kuv tau noj 2 lub qe ib lub lim tiam, tam sim no tsuas yog cov protein, thiab lub hli tas los kuv tau tshem tawm cov tshij thiab qab zib ntawm cov khoom noj. Kuv tsis xav haus yeeb haus tshuaj, yog li kuv txwv kuv tus kheej. Kuv yuav tau nrhiav dua 2 lub hlis ntxiv, yog qhov nws pab tsis tau, kuv yuav haus tshuaj»,
«... Cov roj (cholesterol) tseem ua kom nce siab nrog teeb meem mob siab. Txog kev noj zaub mov ntawm 3 lub hlis, nws poob 7 kg (qhov nyhav thaum pib yog qhov loj thiab qhov yooj yim rho tawm). Nws tau hnov mob tam sim ntawd thiab daim siab tsis raug mob. Kuv ua mov rau kuv tus kheej nyias, vim tias kuv cov neeg txheeb ze tsis kam noj zaub kua zaub thiab hau mis nqaij ua noj. Tsis muaj sij hawm los ua noj yog tias koj ua haujlwm. Kuv ua cov zaub mov noj yogurt kuv tus kheej, thiab nws mus zoo li kev hnav khaub ncaws hauv txhua cov zaub nyoos. Kuv noj cov qhob noom tawg ncuav thiab cov cij ua mov ncuav. Kuv noj nws nrog qab zib qab zib. Nquag noj txiv kab ntxwv qaub, carrots, txiv apples, celery hauv zaub nyoos thiab beets».