Cov Khoom Noj Muaj Rog Rog Heev
Tau ob peb lub xyoos, cov kws tshawb fawb tau tawm tsam kev noj haus uas tsis suav cov zaub mov uas muaj cov cholesterol. Nws tau ntseeg tias kev noj nqaij ntses, qe, cheese thiab qee yam zaub mov ntxiv ua rau cov ntsiab lus ntau ntxiv ntawm cov roj ntsha hauv cov ntshav hauv cov ntshav, thiab nws tsis nyob deb ntawm kev loj hlob ntawm lub siab loj pathologies. Hauv kev pom ntawm qhov no, cov neeg mob tau qhia kom noj cov khoom noj cog ntoo. Txawm li cas los xij, tam sim no txhua yam tau hloov pauv. Cov kev xav pom ntawm peb lub hnub tau ua qhov tsis txaus ntseeg ntawm qhov phom sij ntawm cov roj (cholesterol) thiab lub hauv paus pauv hloov lub tswv yim ntawm cov khoom noj tsim nyog.
Cov hauv paus ntsiab lus ntawm khoom noj khoom haus kom muaj roj (cholesterol) siab
Cov khoom tau tshawb pom hauv 18th caug xyoo thiab pom tias muaj roj, tab sis tom qab 100 xyoo, cov kws tshawb nrhiav tau ua pov thawj tias cov roj (cholesterol) yog cawv. Los ntawm qhov pom ntawm kev siv tshuaj, nws yog qhov tseeb dua los hu nws cov roj (cholesterol), tab sis nyob hauv Russia lawv siv lub npe qub dhau los. Tsis tas li ntawd, nws tau pom tias cov khoom siv yog cov khoom siv ua hauv lub hlwb ntawm txhua qhov muaj sia, tshwj tsis yog cov kab mob, cov hu ua fungi thiab nroj tsuag. Hauv kev pom ntawm qhov no, kev noj haus nrog cov roj (cholesterol) ntev tau los ntawm kev txo qis ntawm kev noj cov tsiaj.
Ib qho tseeb tseeb tau tom qab tsim: lub cev tau txais tsuas yog 20 feem pua ntawm cov cholesterol los ntawm cov zaub mov, thiab cov synthesizes cov seem 80 ntawm nws tus kheej. Txo kev noj ntawm cov tsiaj cov khoom lag luam muaj txiaj ntsig zoo rau kev suav cov ntshav. Kev nce qib ntawm lub zog yog feem ntau cuam tshuam nrog kev txhim kho lipid metabolism. Kev noj haus txhawm rau kom tshem tawm cov rog siab tau hloov kho.
Rooj 1. Cov ntsiab cai ntawm khoom noj khoom haus
| Cov Lus Pom Zoo | Cov lus piav qhia |
|---|---|
| Kev noj tsawg hauv cov rog uas nyeem thiab trans rog uas cuam tshuam zoo rau cov lipid metabolism | Nws yog ib qho tseem ceeb kom tshem tawm cov roj txiv maj phaub, txiv maj phaub roj, nqaij npuas kib, nqaij nyug rov qab, butter, qab rog, cov khoom noj ceev los ntawm cov khoom noj. Tso cai rau kev siv ntawm cov khoom no hauv cov khoom me me. Lawv cov calories tauj ib hnub yuav tsum tsis pub tshaj 7-10 feem pua ntawm cov neeg siv calories txhua hnub |
| Xws li monounsaturated, polyunsaturated rog thiab omega-3 fatty acids | Pom zoo txiv roj, roj linseed, avocado, ntses hiav txwv, txiv ntoo, noob nplej, taum curd, cereals, thiab lwm yam. |
| Txwv Tsis Pub Cov Khoom Noj Hlau Uas Siv Yooj Yim | Kev noj zaub mov kom txo cov ntshav cov roj yuav muaj qhov tsawg kawg yog kev ua mov ci, khoom qab zib, ua khoom noj |
| Haus cov tais diav lossis cov zaub mov ua tau hauv ob lub rhaub dej | Tsis txhob noj kib lossis tob-kib |
| Noj cov zaub | Cov kua qaub thiab pectins inhibit roj oxidation |
Nws raug nquahu kom noj zaub mov me, 4-6 zaug ib hnub. Txuas ntxiv, nws yog ib qho tseem ceeb kom haus dej kom ntau.
Siab LDL-ua kom qis qis thiab ntxuav cov hlab ntsha
Qee cov khoom noj muaj cov tshuaj uas txo qis lipoproteins tsawg. Cov khoom noj zoo li no yuav tsum muaj nyob hauv cov zaub mov kom txo cov roj cholesterol, cov ntsiab lus ntxiv tau muab rau hauv lub rooj.
Rooj 2. Khoom noj muaj txiaj ntsig zoo rau kev txo qis LDL
| Cov khoom siv tseem ceeb | Nyhuv | Nws muaj dab tsi |
|---|---|---|
| Khoom siv koob | Txhawb nqa oxidation ntawm qis lipoproteins, txhawb kev o, txo cov ntshav qab zib, thiab lwm yam. | Cocoa, txiv ntoo, tawv txiv hmab, cawv, thiab lwm yam. |
| Nroj Tsuag | Txwv tsis pub nqus cov hnyuv tawm | Paj noob hlis thiab roj rapeseed, roj buckthorn, thiab lwm yam. |
| Flavonoids | Muaj txiaj ntsig kev cuam tshuam ntawm cov metabolism | Cov tshuaj yej ntsuab, caw liab, hiav txwv buckthorn, chocolate dub, thiab lwm yam. |
| Npuas | Kev noj zaub mov kom txo qis roj yuav tsum muaj fiber ntau. Nws yog qhov tsim nyog rau kev ua haujlwm tsis tu ncua ntawm lub plab zom mov | Cov nplej, noob txiv, qhuav txiv duaj txiv ntoo, txiv av paum, raisins, nceb, thiab lwm yam. |
| Cov roj ntsha tsis txaus | Lawv yog ib qho tseem ceeb ntawm cov metabolism hauv lipid. | Salmon, sardines, hake, Blue, thiab lwm yam. |
Kev noj zaub mov uas muaj cov roj (cholesterol) siab yuav tsum suav nrog cov tshuaj ntsuab tshiab, pomegranates, txiv hmab txiv ntoo, thiab lwm yam.
Cov roj (cholesterol) tsis pub noj zaub mov hauv lub lis piam
Ib qho kev tsis lees yuav ntawm kev noj cov roj cholesterol yog impractical. Ntxiv mus, kev noj haus hauv cov roj uas txhaws rog tuaj yeem ua rau nce ntxiv hauv cov hluavtaws ntawm cov rog rog los ntawm lub cev nws tus kheej. Nws zoo dua los ua cov khoom noj raws li cov khoom noj muaj txiaj ntsig zoo.
Cov lus 3. Cov zaub mov noj ua kom pom zoo rau cov roj (cholesterol) ntau rau ib lub lim tiam
| Hnub ntawm lub lim tiam | Qauv ntawv qhia zaub mov |
|---|---|
| Hnub Monday | Pluas tshais: steamed protein omelette, tshuaj yej ntsuab, ib daim ntawm tsaus chocolate |
| Thib ob noj tshais: zaub xas lav nrog txiv roj / linseed roj | |
| Noj su: cov ntsev kua ntsev cov kua zaub, cov zaub ci, cov kua txiv pomegranate | |
| Noj hmo: nqaij qaib mis ua ke nrog avocado thiab txiv roj roj, ib qho hlais ntawm cov mov ci | |
| Hnub Tuesday | Oatmeal ntawm dej nrog qhuav apricots, hiav txwv buckthorn txiv hmab txiv ntoo |
| Rog yog yogurt, kua | |
| Cov zaub mov lim tawm rau pluas mov muaj roj ntau ntau yuav suav nrog nqaij nyoos cov nqaij ntxuag, nqaij qaib mis hau nrog asparagus rau noj su | |
| Noj hmo: buckwheat porridge, zaub xam lav | |
| Hnub Wednesday | Tsev cheese casserole nrog berries |
| Nqaij cij nrog ib nplais ntawm lws suav, tshuaj ntsuab thiab txiv ntseej | |
| Nqaij qaib kua zaub, nqaij nyuj cutlets nrog mov | |
| Noj hmo: vinaigrette nrog txiv roj roj | |
| Hnub Thursday | Pluas tshais: cov txiv hmab txiv ntoo zaub ua ke nrog kua mis yogurt |
| Noj su: ib txhais tes ntawm cov txiv ntoo thiab lub txiv tsawb | |
| Noj su: lean zaub qhwv, zaub stew | |
| Kev noj zaub mov cholesterol yuav tsum muaj cov tais diav ua noj. Rau noj hmo, chav txiav cutlets, boiled hwm nplej zom nrog txiv roj roj yog qhov zoo meej | |
| Hnub Friday | Pluas tshais: steamed zaub ntug hauv paus cutlets, rosehip broth |
| Noj tshais thib ob: ib qho qhaub cij nrog hau ntses thiab avocado | |
| Noj su: beetroot kua zaub, stewed zaub qhwv, ci nqaij qaib cutlet | |
| Noj hmo: barley porridge nrog nqaij nyug hau | |
| Hnub Saturday | Pluas Tshais: kas fes tsis muaj qab zib, skim cheese tsev cheese ua noj hauv qhov cub |
| Thib ob noj tshais: kua txiv kab ntxwv, ib txhais tes ntawm cov txiv ntoo qhuav | |
| Yog tias cov roj (cholesterol) nce siab, cov khoom noj yuav suav nrog khaus zom nrog hlaws barley, zaub qhwv schnitzel | |
| Noj hmo: ci ntses puv zaub thiab zaub xam lav | |
| Hnub Sunday | Pluas tshais: cov kua txiv tshiab jelly, zaub txhuv nrog qhuav apricots |
| Noj su: mov ci nqaij, taum pauv, zaub ntsuab | |
| Noj su: yob borsch, coleslaw nrog carrots, nqaij qaib meatballs | |
| Noj hmo: zaub casserole, qaub-mis haus |
Cov ntawv qhia zaub mov rau ib lim tiam kom muaj kev noj haus nrog cov roj (cholesterol) siab yog kwv yees. Koj tuaj yeem tau txais cov lus qhia tshwj xeeb los ntawm tus kws qhia noj zaub mov.
Ib daim ntawv qhia muaj txiaj ntsig zoo rau kev txo ntshav lipoproteins
Ntau cov khoom noj tau tso cai rau koj noj ntau yam thiab qab. Cov ntawv qhia rau cov neeg mob "cov cholesterol" rau ib lim piam tuaj yeem suav nrog cov zaub mov txawv heev. Nws yog tsim nyog them sai sai rau lub taub ntim cov taub. Rau nws koj yuav xav tau:
- millet los yog oatmeal
- taub dag
- tsis muaj rog mis
- dej.
Taub dag yuav tsum tau tev, txiav thiab ua noj kom txog thaum muag muag. Tom qab ntawd grind nyob rau hauv ib tug blender thiab ntxiv rau lub porridge npaj nyob rau hauv cov mis nyuj thiab dej nyob rau hauv ib tug ratio ntawm 1 mus rau 1. Nws yog zoo dua kom tsis txhob qab zib. Tsis tas li ntawd, rau kev saj, nws yog kev tso cai ntxiv cov txiv ntoo lossis txiv hmab txiv ntoo tshiab.
Millet porridge nrog taub dag tuaj yeem npaj hauv lub lauj kaub
Flaxseed roj los txo qis
Cov roj zaub muaj txiaj ntsig zoo yog qhov tseem ceeb ntawm kev noj zaub mov zoo. Kev noj cov roj cholesterol yuav suav nrog cov noob roj flax.
Nws yog nruj me ntsis txwv tsis pub haus cov khoom ua kom zoo nkauj thiab infusions yam tsis tau nrog ib tus kws tshaj lij. Muaj qee kis, kev noj haus nrog cov roj (cholesterol) siab yog ntxiv los ntawm:
- dandelion Txoj kev lis ntshav
- decoction ntawm licorice paus,
- Txoj kev lis ntshav ntawm "marigolds",
- cov kua qaub xim, thiab lwm yam.
Dab tsi tsis tuaj yeem noj tom qab 50?
Thaum lub hnub nyoog no, cov metabolism hauv maj mam poob. Txawm li cas los xij, kev nce siab hauv cov roj (cholesterol) tom qab 50 xyoo tsis yog ib txwm muaj lub cim yuav tsum ceeb toom thiab yuav tsum noj zaub mov kom nruj. Yog tias tus kws kho mob pom zoo kom hloov cov khoom noj, cov hauv paus ntsiab lus tseem nyob li qub:
- tsis kam ntawm cov rog "tsis zoo", txo kom tsawg carbohydrate,
- kev noj haus nrog cov roj (cholesterol) siab tom qab 50 cuam tshuam txog cov khoom noj muaj feem,
- tau noj zaub mov, zaub.
Daim ntawv teev cov koj tuaj yeem tsis tuaj yeem noj nrog cov roj (cholesterol) yog zoo li cas: zaub mov ceev, haus luam yeeb, nqaij kib, nqaij npuas kib, thiab lwm yam.
Dab tsi ntxiv uas yuav ua kom txo qis?
Yog lawm, cov roj (cholesterol) uas muaj cov "cholesterol" siab yog qhov tseem ceeb heev. Noj cov khoom noj kom zoo li qub normalizes lipid metabolism. Txawm li cas los xij, nws yog ib qho ntxiv ntxiv rau kev tso tseg kev haus luam yeeb thiab haus dej haus cawv. Ib qho ntxiv, nws yog qhov tseem ceeb rau kev txiav txim siab tawm ntawm kev tsheb tsis txaus. Hauv qhov xwm txheej loj, lipid-txo tshuaj yog pom zoo kom ua qhov ntsuas qhov qub.
Cov ntsiab cai ntawm khoom noj khoom haus zoo
Hypercholesterolemia tsis cuam tshuam lub neej hloov mus rau qhov kev noj haus nruj tshaj plaws, ntawm qhov tsis sib xws, khoom noj khoom haus nrog cov roj ntau ntau yog ntau yam thiab ntau cov khoom lag luam raug tso cai. Nws yog kev hloov pauv rau kev noj zaub mov zoo, uas tau pom zoo los ntawm cov kws kho mob ntawm ntau cov ntawv qhia. Yuav kom ua kom cov ntshav hauv cov ntshav tsawg zuj zus, koj yuav tsum ua raws li cov hauv qab no:
- Noj cov feem ntau 5-6 zaug hauv ib hnub. Ib feem ntawm cov zaub mov yuav tsum yog xws li tias ib tug neeg tsis noj ntau dhau.
- Ua kom ib qho zoo tshaj ntawm cov calories uas tau noj ib hnub rau qee qhov pojniam thiab hnub nyoog. Qhov kev pom zoo no yog xav paub ntxiv txog kev ua kom yuag, uas yog qhov tseem ceeb hauv kev sib ntaus rau cov roj cholesterol.
- Tsis kam muab cov khoom tiav ib nrab, cov khoom tiav los ntawm nqaij, nqaij ntses, hnyuv ntxwm.
- Tsum tsis txhob yuav khaub noom, khoom qab zib. Nws yog qhov zoo dua rau ci lawv koj tus kheej los ntawm cov khoom tau tso cai.
- Nws yog ib qho tsim nyog los txo cov rog ua kom tsawg los ntawm ib feem peb, thaum cov roj zaub yuav tsum tso pov tseg thiab hloov nrog cov roj zaub - txiv ntseej, linseed, pob kws, noob hnav. Cov roj zaub siv rau ntau yam rau kev hnav khaub ncaws zaub nyoos thiab lwm yam tais diav, thiab cov zaub mov kib yuav tsum tau tso pov tseg tag nrho, vim tias lawv tuaj yeem nce cov roj atherogenic ntau hauv cov ntshav.
- Thaum muas cov khoom noj siv mis, koj yuav tsum noj xwb hom roj tsawg.
- Nco ntsoov tias noj ntses dej hiav txwv thiab ntses hiav txwv. Yog li, hauv cov ntses ntses muaj qhov ntau ntawm polyunsaturated nqaijrog uas pab ntxuav cov hlab ntsha ntawm atherosclerotic plaques. Tsawg kawg yog 3 qhov yuav tsum tau noj ntawm cov ntses tais diav txhua hnub.
- Hloov cov nqaij npuas nrog nqaij ntshiv hauv cov zaub mov noj - nqaij nyuj, nqaij yaj, nqaij luav. Npaj cov nqaij tsis ntau tshaj 3 zaug hauv ib lub lim tiam.
- Nws raug nquahu kom siv cov nqaij qaib mis ua nqaij - nws yog roj thiab nplua nuj hauv cov nqaijrog.
- Yog tias ua tau, nws raug nquahu kom suav nrog hauv cov kis las noj zaub mov: noog qus, venison. Xws li cov nqaij muaj qhov tsawg kawg ntawm cov rog.
- Xav hlub khaub noom. Vim lub siab cov ntsiab lus ntawm cov ntxhib ntxhib, lawv nqus cov cholesterol thiab ib txwm tshem nws tawm ntawm lub cev.
- Ib qho tseem ceeb ntawm cov khoom noj muaj txiaj ntsig yog zaub thiab txiv hmab txiv ntoo. Hnub ntawm tag nrho lawv cov kev siv yuav tsum yog 500 grams. Lawv zoo tshaj noj tshiab, qee cov zaub tuaj yeem siav lossis ci.
- Nws yog qhov zoo dua rau tsis kam tso kas fes zoo rau nws. Yog tias qhov ua tsis tau no, ces 1 lub khob raug tso cai haus nws ib hnub. Cov kev tshawb fawb tau lees tias cov dej haus no tuaj yeem ua rau kom muaj ntau cov atherogenic lipids los ntawm daim siab ua haujlwm.
- Tsis suav npias thiab dab. Qee lub sij hawm koj tuaj yeem haus 1 khob ntawm liab caw liab.
Cov ntsiab lus kev noj haus tsis ua rau kev txwv nruj heev. Ntawm qhov tsis sib xws, daim ntawv teev npe ntawm cov khoom lag luam pub zoo kawg nkaus rau kev ua noj ua haus kev npau suav, thaum koj tuaj yeem ua zaub mov zoo nkauj thiab txaus siab.
Cov nqaijrog, Cov rog thiab Carbohydrates
Rau kev ua haujlwm ntawm lub cev tag nrho, tus neeg yuav tsum tau txais cov protein, cov rog thiab carbohydrates nrog cov zaub mov, yog li cov neeg muaj ntshav siab hauv cov ntshav tsis tuaj yeem muab cov rog rog tag nrho.
Coob leej ntawm peb tau siv los txais cov protein los ntawm nqaij, thiab ntau zaus los ntawm nqaij npuas. Tab sis nws yog ib qhov txiaj ntsig ntawm cov roj cholesterol ntau. Yog li dab tsi thiaj muaj los noj kom puv thiab raug yam tsis muaj kev cuam tshuam kev noj qab haus huv?
Lawv cov khoom noj khoom haus xav kom tau txais los ntawm cov khoom lag luam hauv qab no:
- hiav txwv lossis dej ntses,
- cw
- cov nqaij ntshiv lossis nqaij nyuj,
- qaib mis noj mis
- tev nqaij qaib cov nqaij,
- legumes: taum mog, taum, lentils, chickpeas.
Cov khoom lag luam no muaj txaus noj txaus noj haus puv hnub. Txog rau pluas tshais thiab noj hmo, qee zaum koj tuaj yeem noj cov cheese hauv tsev uas tsis muaj rog, muaj roj yogurt lossis kefir.
Lawv yuav tsum nyob nrog cov khoom noj feem ntau. Cov zaub mov hauv qab no yuav muaj txiaj ntsig zoo rau cov neeg muaj ntshav siab:
- berries, txiv hmab txiv ntoo, zaub, qab,
- cereals uas,
- khob cij los ntawm rye, buckwheat lossis hmoov nplej.
Cov txiaj ntsig ntawm cov carbohydrates muaj lawv cov ntsiab lus siab ntawm kev noj haus fiber, uas pab txo cov "cholesterol" hauv cov ntshav. Lawv ntxuav cov hnyuv, nqus tau cov roj tsis zoo hauv lub cev, tiv thaiv lawv los ntawm kev nqus ntshav rau hauv cov ntshav. Tsis tas li ntawd, cov ntsiab lus siab ntawm cov vitamins thiab minerals pab txhawb rau cov normalization ntawm metabolism, nrog rau lipid metabolism.
Lawv yuav tsum muaj nyob rau hauv kev noj haus ntawm txhua tus neeg, txawm nyob hauv tus neeg mob nrog hypercholesterolemia. Nws yog ib qho tsim nyog kom tshem tawm cov rog txaus, uas tuaj yeem tsuas yog nce qib ntawm atherogenic cholesterol. Cov zaub ua muaj rog yuav tsum nyiam:
- paj noob hlis
- txiv ntseej
- noob hnav noob
- pob kws.
Txawm tias cov roj zaub tsis tuaj yeem siv rau kib, nws yog qhov zoo dua rau lub caij zaub xam lav nrog lawv. Hauv daim foos no, lawv yuav pab ua rau kom muaj kev tiv thaiv atherogenic lipids, uas yog qhov tseem ceeb heev rau kev tswj hwm lipid metabolism hauv qib siab.
Roj ntses, uas muaj nyob hauv:
Lawv muaj kev sib koom nrog cov roj (cholesterol), tab sis tag nrho nws yog qhov nruab nrab los ntawm omega 3 fatty acids uas tsis muaj cov roj, yog li ntawd cov ntses hiav txwv yuav tsum muaj nyob hauv cov zaub mov ntawm tus neeg muaj cov roj cholesterol siab.
Dab tsi tuaj yeem thiab noj tsis tau?
Nyob rau theem pib ntawm kev hloov mus rau kev noj zaub mov kom raug, nws yuav nyuaj nyuaj rau koj nco qab tias yam zaub mov koj tuaj yeem noj thiab yam twg nws yog qhov zoo dua rau tsis kam lossis noj tsawg li tsawg tau. Peb muab cov lus teev npe cov khoom lag luam no. Nws tuaj yeem muab cov ntawv luam tawm thiab khaws cia hauv tes hauv chav ua noj thawj zaug kom tswj hwm koj cov kev noj zaub mov kom huv thiab ua noj siv cov khoom noj uas tau tso cai.
| Pom zoo rau siv | Ua tau kom tsawg tsawg | Yuam tsis kam lees | Pom zoo rau siv | Ua tau kom tsawg tsawg | Yuam tsis kam lees |
|---|---|---|---|---|---|
| Lub cev rog | Khoom noj siv mis | ||||
| Cov roj zaub | Rog | Margarine, txhua yam tsiaj rog, butter | Muaj rog npuag thiab tshij tshij, kefir, yogurt, mis thiab yogurt txog li 1% rog | Cov Khoom Nruab Nrab Rog | Txhua yam khoom noj muaj rog, suav nrog mis |
| Nqaij ntses / Ntses | Nqaij / nqaij qaib | ||||
| Cov ntses muaj roj tsawg (nyiam dua hiav txwv txias), ua noj, siav lossis ci | Qwj nploo, roob ris | Rog lossis kib ntses, squid | Qaib cov txwv lossis nqaij qaib yam tsis muaj rog thiab tawv nqaij, luav, nqaij menyuam nyuj | Cov nqaij ntshiv, nqaij yaj | Nqaij npuas, ducklings, Goose, tej nqaij ib qho khoom tiav tiav, muab tshuaj txhuam |
| Thawj qhov kev kawm | Cereal | ||||
| Zaub kua zaub | Ntses kua zaub | Kua zaub nrog nqaij broth thiab grilled | Durum nplej zom nplej thiab khob cij | Mov ci, hmoov muffins | Cov nplej muag khoom lag luam |
| Cov qe | Ceev | ||||
| Nqaij qaib lossis quail protein | Tag nrho lub qe (siab kawg 2 zaug hauv ib lim tiam) | Fried qe | Almonds, walnuts | Pistachios, hazelnuts | Txiv maj phaub, Roasted lossis salted ceev |
| Zaub, txiv hmab txiv ntoo | Cov khoom qab zib | ||||
| Cov zaub ntsuab, cov legumes, cov zaub tshiab thiab txiv hmab txiv ntoo, nrog rau cov tuaj yeem hnav, tsho qos yaj ywm | Ci txiv apples, ci zaub | Fried zaub, qos zaub mov ceev | Cov khoom noj qab zib uas tsim los ntawm cov txiv hmab txiv ntoo, cov dej txiv ntoo lossis kua txiv uas muaj suab thaj tsawg | Ci, Ncuav Qab Zib | Cov mis nyuj khov, khoom qab zib, khoom qab zib |
| Cov txuj lom | Dej qab zib | ||||
| Mustard | Cov kua ntses, ketchup | Mayonnaise thiab qaub qab zib ntawm cov roj cov ntsiab lus | Cov tshuaj ntsuab haus, teas | Cawv | Cocoa haus, kasfes |
Yog tias koj tsuas yog noj cov khoom noj uas tau tso cai los ntawm lub rooj ua lub hauv paus rau koj cov zaub mov noj, koj tuaj yeem ua kom muaj kev phom sij hauv lub siab thiab ua kom nws cov qib nyob rau qib siab.
Cov cholesterol ntau hauv cov khoom noj yog li cas?
Yog tias ib tus neeg muaj cov roj (cholesterol) hauv cov ntshav, nws cov khoom noj txhua hnub nrog zaub mov yuav tsum tsis pub ntau dua 200-250 mg, raws li theem ntawm atherosclerotic hauv lub cev.
Tus kws kho mob uas koom nrog yuav pab txhim kho koj cov zaub mov kom raug, tab sis nws kuj tsim nyog paub txog seb cov roj (cholesterol) nyob hauv cov zaub mov muaj ntau npaum li cas hauv thawj cov ncauj lus.
Yog tias koj xav noj cov zaub mov zoo li no, koj yuav tsum xam lawv cov ntu raws li cov roj (cholesterol) hauv ib 100 g, thiaj li tsis pub tshaj cov roj ntsha txhua hnub. Yog tias tus neeg mob hypercholesterolemia tseem niaj hnub haus cov khoom no hauv qhov ntau, qhov no yuav ntxiv cov roj (cholesterol) thiab ua rau cov hlab ntsha pauv hloov pauv ntawm cov hlab ntsha.
Cov zaub mov dab tsi tsis muaj cov roj (cholesterol)?
Txhawm rau kom txo cov cholesterol "tsis zoo" hauv cov ntshav thiab nce qib ntawm anti-atherogenic lipids, nws yog qhov tsim nyog los muab qhov muaj feem thib rau cov khoom lag luam uas tsis muaj roj nyob rau hauv tag nrho lossis nws muaj tsawg kawg nkaus. Txawm li cas los xij, nws yuav tsum tau yug hauv lub siab tias qee ntawm lawv, txawm hais tias devoid "cov" roj "rog, muaj cov calories ntau, yog li koj tsis tuaj yeem noj lawv yam tsis muaj kev ntsuas, thiab qee qhov, zoo li txiv ntoo, tsuas yog me ntsis.
Ntawm no yog cov npe khoom noj thiab cov tais diav uas tsis muaj cov roj (cholesterol):
- tej nroj tsuag khoom: zaub, txiv ntoo, txiv ntoo, txiv hmab txiv ntoo,
- freshly squeezed kua txiv. Xws li cov khoom lag luam los ntawm cov pob khoom, txawm hais tias nws tsis muaj cov roj cholesterol, tab sis nws muaj suab thaj, uas txhais tau tias yuav tsum muaj calories ntxiv,
- Cov khaub noom uas ua los ntawm cov cereals, npaj tsis tau ntxiv mis nyuj thiab butter,
- cereals thiab legumes,
- zaub kua zaub
- cov roj zaub, tab sis nws tsim nyog xav txog lawv cov ntsiab lus hauv calorie siab,
- txiv ntoo thiab noob, tab sis lawv yuav tsum tau noj tsis pub ntau tshaj 30 g hauv ib hnub.
Yog tias koj tsuas yog muab qhov kev nyiam ua rau cov khoom lag luam thiab tais diav, koj tuaj yeem nce cov roj "zoo" hauv cov ntshav thiab txo qhov "tsis zoo" hauv ob peb lub hlis.
Cov zaub mov dab tsi ua kom cov ntshav roj tsawg?
Tau ntau xyoo dhau los, ntau cov kev tshawb fawb loj tau coj los ua hauv ntau lub teb chaws, uas tau ua pov thawj tias cov roj cholesterol thiab khoom noj muaj cuam tshuam zoo. Ua raws li qee cov ntsiab lus ntawm kev noj zaub mov, koj tuaj yeem ua tiav qhov txo qis hauv "phem" cov rog hauv cov ntshav.
Tab sis nws yog ib qho tseem ceeb tsis yog tsuas yog txo qis theem ntawm atherogenic lipoproteins, tab sis kuj tseem nce cov ntsiab lus ntawm cov roj "pab". Txhawm rau ua qhov no, koj yuav tsum noj ntau li ntau tau cov khoom lag luam hauv qab no:
- Avocado yog cov txiv hmab txiv ntoo uas muaj txiaj ntsig tshaj plaws ntawm phytosterols: 76 grams ntawm beta-sitosterol yog pom hauv 100 g. Yog tias koj noj ib nrab ntawm cov txiv no txhua hnub, tom qab 3 lub lis piam, raug ua raws li cov ntsiab lus ntawm kev noj zaub mov kom raug, kev txo cov roj (cholesterol) tag nrho yuav nyob ntawm 8-10%,
- txiv roj roj kuj yog qhov chaw ntawm cov nroj tsuag sterols, uas cuam tshuam rau qhov sib piv ntawm "tsis zoo" thiab "zoo" cov roj cholesterol hauv cov ntshav: thaum muab tshuaj rau niaj hnub, nws tuaj yeem nce cov roj (cholesterol) zoo thiab txo cov roj (cholesterol) phem, thaum tag nrho cov roj (cholesterol) yuav qis dua 15-18%,
- kua thiab taum khoom - lawv cov txiaj ntsig yog nyob rau hauv cov ntsiab lus ntawm soluble thiab insoluble fiber, uas yuav pab kom tshem tawm cov lipids "phem" los ntawm lub cev, tiv thaiv lawv kom tsis txhob nqus mus rau hauv cov ntshav. Yog li, koj tuaj yeem tsis tsuas yog txo qib theem ntawm atherogenic lipids, tab sis kuj tseem nce qhov "cov roj" zoo hauv cov ntshav,
- lingonberries, cranberries, chokeberries, vaj thiab hav zoov raspberries, pomegranates, txiv pos nphuab: cov txiv no muaj ntau ntawm polyphenols, uas tuaj yeem ua rau kom muaj ntau yam kev tiv thaiv atherogenic lipids hauv cov ntshav. Yog tias koj noj 150 g ntawm cov kua txiv no txhua hnub, tom qab 2 lub hlis koj tuaj yeem nce cov roj "zoo" 5%, yog tias koj ntxiv cov kua txiv cranberry ib hnub rau kev noj zaub mov, ces antiatherogenic lipids tuaj yeem nce ntxiv li 10% nyob rau tib lub sijhawm ntawm lub sijhawm,
- Kiwis, txiv apples, currants, dib liab - txhua yam txiv hmab txiv ntoo thiab cov txiv ntoo muaj nplua nuj nyob hauv antioxidants. Lawv muaj cov txiaj ntsig zoo ntawm lipid metabolism hauv lub cev thiab tuaj yeem txo cov cholesterol los ntawm kwv yees li 7% yog tias noj txhua hnub rau 2 hlis,
- flax noob - ib qho muaj zog heev ntuj tsim uas pab tua cov ntshav siab cov roj,
- mackerel, salmon, tuna, cod, trout: txhua tus ntses nyob hauv hiav txwv txias muaj cov roj ntses - cov nplua nuj tshaj plaws ntawm omega-3 kua qaub. Yog tias koj noj 200-250 g ntawm cov ntses txhua hnub, tom qab 3 lub hlis koj tuaj yeem txo qib qis ntawm lipoproteins tsawg kawg los ntawm kwv yees li 20-25% thiab nce "cov roj" pab "5-7%",
- tag nrho cov nplej thiab oat flakes - vim yog muaj ntau ntawm cov ntxhib fiber ntau, lawv nqus cov roj (cholesterol) phem, zoo li daim txhuam cev, thiab tshem nws ntawm lub cev,
- qej - nws yog hu ua ib qho muaj zog tshaj plaws ntawm cov nroj tsuag statins, uas tso cai rau koj los ua kom cov synthesis ntawm cov roj lipoproteins ntau hauv cov nplooj siab, thaum qij kuj tseem ua rau cov "cholesterol" phem. Nws tiv thaiv nws cov nyiaj tsawg ntawm cov phab ntsa ntawm cov hlab ntsha hauv daim ntawv ntawm atherosclerotic plaques,
- beekeeping khoom - paj ntoos thiab paj ntoos. Lawv muaj ntau yam khoom uas muaj txiaj ntsig zoo rau lub cev, uas tsis tsuas yog muaj txiaj ntsig zoo rau kev ua haujlwm ntawm tag nrho cov kab mob, tab sis kuj tseem khiav cov kev ua haujlwm metabolic thiab cov qib ntawm lipids hauv cov ntshav,
- tag nrho cov zaub ntsuab hauv ib daim ntawv yog nplua nuj heev nyob rau hauv lutein, carotonoids thiab kev noj haus fiber ntau, uas ua ke tso cai lipid metabolism hauv lub cev ua haujlwm.
Yog tias koj kawm ua txhua yam thiab ua raws li cov lus qhia saum toj no thiab cov ntsiab lus niaj hnub, koj tuaj yeem cuam tshuam txog qib roj hauv cov ntshav, ntxiv dag zog rau koj txoj kev noj qab haus huv thiab kev nyob zoo.
Tab sis nws yog ib qho tseem ceeb tsis tsuas yog ua raws li kev noj haus kom zoo, tab sis kuj hloov mus rau kev noj qab haus huv: tso kev haus luam yeeb thiab cawv, pib ua si kis las (los yog tsawg kawg ua si thaum sawv ntxov), saib xyuas tsoomfwv ntawm kev ua haujlwm thiab so kom txaus. Ib qho kev sib koom ua ke ntawm qhov teeb meem yuav pab tshem tawm nws nrawm dua thiab txhawm rau qhov ua tiav rau lub neej.
