Dab tsi ntawm cov zaub mov tsis tuaj yeem noj nrog cov roj hauv siab?

Lub tswv yim ntawm txoj kev ua kom cov roj (cholesterol) yog ib qho ua rau cov ntshav ntawm lipoproteins tsawg cov ntshav.

Cov roj (cholesterol) yog pom nyob rau hauv txhua lub cell ntawm tib neeg lub cev, namely hauv daim nyias nyias, muab lawv elasticity thiab ruaj nrees. Qhov ntau kawg ntawm cov roj (cholesterol) nyob hauv lub hlwb.

Xws li hauv cov tsiaj, qhov ntau tshaj plaws ntawm lipids (cov rog) muaj lub hlwb thiab offal (daim siab, lub ntsws, lub raum thiab ntshav).

Nrog rau cov roj (cholesterol) siab dhau heev lawm, tus neeg yuav tsum yauv tsum tsis txhob haus cov zaub mov siab siab. Nws yog ib qho tsim nyog yuav tsum ua raws li kev noj haus tshuaj tiv thaiv kab mob txhawm rau txhawm rau txo qis cov tshuaj lipids hauv cov ntshav.

Cov ntsiab cai tseem ceeb ntawm kev noj zaub mov

Nws yuav tsum raug sau tseg tias kev suav cov zaub mov nrog cov roj cholesterol siab yog qhov tsis yooj yim, vim tias muaj cov npe loj rau cov zaub mov uas tau tso nrog kev noj zaub mov. Lub hauv paus ntsiab lus ntawm kev noj zaub mov noj kom txwv cov zaub mov uas muaj cov rog ntau.

Nws yog tsis yooj yim sua kom tsis suav cov khoom ntawm cov tsiaj keeb kwm los ntawm cov ntawv qhia zaub mov; lawv yuav tsum tau noj nyob rau hauv cov zaub mov me me, vim tias lawv muaj cov protein, uas ua rau lub luag haujlwm tseem ceeb rau kev tsim cov roj lipoproteins siab.

Nws yog ib qho tsim nyog kom noj cov nqaij ntawm cov luav, cov nqaij ntshiv me, nqaij qaib, nrog rau cov tawv nqaij twg yuav tsum tau muab tshem tawm ua ntej ua noj.

Noj zaub mov roj diav

Koj tsis tuaj yeem noj cov noog uas muaj tawv nqaij, vim tias cov tawv nqaij nce ntxiv cov ntsiab lus calorie thiab muaj cov roj cholesterol ntau.

Cov nqaij txhua hnub yuav tsum nyob hauv cov khoom noj tsis ntau dua 100.0 grams - 150.0 grams.

Niaj hnub no, cov kws qhia zaub mov kom noj qab haus huv, cov neeg mob uas muaj cov roj (cholesterol) siab yog qhia kom hloov ntau dua 60.0% ntawm cov khoom noj muaj roj, uas muaj nyob hauv cov txiv hmab txiv ntoo tshiab, zaub, zaub mov thiab mov ci tag nrho.

Qhov no ua rau muaj kev txo qis hauv cov rog hauv lub cev, uas pab txo qis cov roj cholesterol. Fiber ntau kuj tseem muaj peev xwm ntxuav cov roj hauv lub cev thiab tshem nws sab nraud.

Cov khoom noj muaj roj ua rog rau cov ntsiab lus ↑

Cov zaub mov koj tuaj yeem noj / tsis tuaj yeem noj

cov khoom noj dab tsi koj tuaj yeem noj nrog cov lipids siab	koj tsis tuaj yeem noj nrog cov roj cov ntsiab lus ntawm cov roj cholesterol tsawg
Cereals, pastries ua los ntawm hmoov nplej hmoov, muffin qab zib
Rye thiab tseem grain qhob cij, Porridge, nyiam dua oatmeal (ua noj ntawm dej), Cov nplej zom nyuaj Tav daj hau · Cov Ciav (cov paj ntawm cov xim sib txawv, cov taum los yog hauv cov taum dawb thiab xim).	Mov nplej dawb Cov khoom ci nrog cov nqaij pauv - ncuav ci, ncuav qab zib thiab ncuav ci, Ncuav qab zib nrog pastry cream, Cov menyuam pob Pancakes Ies Fies pies, donuts.
Nrog rau cov roj (cholesterol) siab koj tsis tuaj yeem noj cov khoom qab zib, tab sis yog tias koj tsis tuaj yeem ua yam tsis muaj khoom noj qab zib, ces koj yuav tsum nkag cov khoom qab zib kom tsawg dua qhov phom sij kom nce lipids hauv cov zaub mov: Cov khaub noom oatmeal lossis cov cracker (zoo dua li muab ntim rau hauv tsev), Cov txiv hmab txiv ntoo lossis txiv ntoo jelly. tag nrho cov khoom qab zib yog npaj tau zoo tshaj plaws ntawm lawv tus kheej, uas txo lawv txoj kev phom sij.
cov khoom noj siv mis thiab qe
Skim mis Rog-free kefir, · Yogurt nrog cov roj tsawg cov ntsiab lus, nce txog 1.0%, Rog-dawb tsev cheese, Qaub cream nrog qhov ua kom muaj roj tsawg, · Cheese nrog cov rog tsawg, xws li mozzarella, Cov protein ntau ntawm cov qe nqaij qaib.	Nyuj tshiab lub mis (rustic) Cov tshuaj nplaum Whipped cream thiab confectionery cream on qaub cream thiab cream, Rog qaub cream · Ua tiav cov cheese thiab chocolate ci ci cheese, Lub cev rog rog yaug, Y Cov qe qe.
cov mis nyuj skim mis thiab cov khoom noj muaj mis muaj xws li txhua yam ua tau zoo rau tib neeg lub cev. Ntau li ntau nyob rau hauv cov khoom noj muaj roj: · Tag nrho cov protein tebchaw, Calcium lwg me me Osph Cov tshuaj phosphorus. cov qe protein tsis muaj cov roj (cholesterol) cov roj, thiaj li tsis muaj kev txwv rau lawv siv. Yog tias cov ntshav muaj roj cholesterol siab, koj yuav tsum tsis txhob noj ntau dua 2 lub qe hauv ib lub lis piam. Nqaij qaib qe nkaub muaj saturated nrog tsawg-ceev lipid lwg me me.
Nws tseem yog txwv tsis pub noj cheese nrog nqaij, lossis ntxiv rau nws thaum lub sijhawm ua noj - qhov no nce cov ntsiab lus ntawm cov rog rog txawm ntawm cov nqaij ntshiv.
kua zaub
Sou Zaub kua zaub nrog tshuaj ntsuab, Borscht rau ntawm tus txheej txheem thib ob, Ps ntses kua zaub, lossis ntses pob ntseg.	Cov kua zaub rau thawj cov cawv, Ed Borscht lub caij nrog nqaij sawb, Cream kua zaub nrog cream Cov nplua nuj kua zaub.
siv tshuab ua kua zaub yog raws li nram no: Tom qab cov nqaij ua kom siav, cov kua yuav tsum tau haus, Yaug cov nqaij hauv qab dej ntws thiab muab cov dej npau npau, Tom qab ua mov noj, rub cov nqaij tawm ntawm lub lauj kaub thiab txias cov kua zaub, · Tom qab cov cawv tau txias lawm, nws yog qhov yuav tsum tau khaws txhua cov roj nrog rab diav, Tsuas yog tom qab no yuav ua cov zaub mov no noj ntxiv. nrog lub siab cov roj (index), txhuv, lossis nyuaj nplej zom, yuav tsum tau ntxiv rau hauv cov kua zaub.
ntses thiab nqaij ntses
Nqaij ntses hiav txwv, lossis ci, Ci ntses Yuav tsum muaj hom ntses no 2 mus rau 3 zaug hauv ib as thiv - sardine, mackerel, pollock, herring, hake, halibut.	· Caviar ntawm txhua hom ntses - liab, dub, · Nqaij ntses - cws, cw thiab roob ris, qwj thiab crayfish, nrog rau cov qwj thiab kooj, Txhua tus ntses kib hauv cov roj.
nqaij thiab offal
· Qaib tsis muaj tawv nqaij, Quail Qaib ntxhw tsis muaj tawv nqaij, Ve Hluas nkauj mos ab, · Cov menyuam yaj, Luav · Tsis pub ntau tshaj 80.0 grams tauj ib lub limtiam ntawm nqaij menyuam lossis nqaij qaib.	Offal - mob siab, mob raum, mob hlwb, · Cov nqaij ntawm cov rog rog liab - cov nqaij rog, nqaij npuas, nqaij yaj, gus nqaij · Koj tsis tuaj yeem noj Kev os Rog, Haus luam yeeb thiab siav sausages, · Sausages thiab hnyuv ntxwm, Nqaij thiab nqaij sawb, · Nqaij pastes, Nqaij stew.
cov roj thiab cov roj pauv
Sunflower zaub roj, Txiv roj roj Cov roj zaub pob kws, Noob hnav noob roj Flaxseed zaub roj.	· Koj tsis tuaj yeem noj cov nqaij muaj roj thiab cov nqaij npuas rog nrog cov roj (cholesterol) ntxiv, Rog Nyuj sib nraus Margarine
thev naus laus zis rau kev ua nqaij nrog kev nce ntshav cov roj (index): Ua ntej ua noj nqaij, koj yuav tsum tshem tag nrho cov rog ntawm nws, Tshem tag nrho daim tawv nqaij tawm ntawm tus noog, · Ib hlis ib zaug, koj tuaj yeem rhaub 80.0 grams ntawm daim siab, vim tias lub siab yog nplua nuj hauv cov hlau lwg me me, ’Koj tsis tuaj yeem noj cov nqaij kib hauv lub yias, · Siv, ua qhov kawg, qhov tsis muaj teflon-coated yias lossis grill lauj kaub, Yog tias cov roj (cholesterol) siab tuaj yeem ua cov nqaij kib rau ntawm cov hniav nyiaj hniav kub (ntawm cov hlau khib nyiab kom cov roj ntau dhau tag nrho), Ntses kuj tseem tuaj yeem muab kib ntawm cov hlau khib nyiab, Is Nws raug nquahu kom ci cov ntses thiab nqaij nrog nce qib roj cholesterol hauv ntawv ci hauv qhov cub, Sim tsis txhob noj nqaij, ua ib tus neeg ywj pheej ua zaub mov, nws zoo dua los sib xyaw nws nrog kua zaub thiab zaub hauv vaj zaub ntau ntau.
zaub thiab tshiab cov txiv ntoo, cov txiv hmab txiv ntoo thiab zaub ntsuab
Txhua cov zaub yog cov tshiab, stewed, thiab khov, Txhua hom tshuaj ntsuab hauv vaj - zaub txhwb qaib, zaub txhwb qaib, zaub qhwv, mint, cilantro (coriander), Asparagus taum Txwv qhov xav tau rau cov qos yaj ywm, · Txhua hom txiv hmab txiv ntoo thiab txiv ntoo tshiab, ntxiv rau tom qab khov, Berries Cov kaus poom thiab cov txiv ntoo uas tsis ntxiv qab zib rau lawv, Citrus txiv hmab txiv ntoo, tshwj xeeb tshaj yog txiv kab ntxwv qaub.	Fried zaub hauv roj, Ables Cov zaub, hau nrog ntxiv ntawm butter, Qos kib lossis kib, Qos daim tawv nyias.
thev naus laus zis rau kev npaj cov zaub nyoos: Koj yuav tsum muab cov roj thiab zaub rov qab sib xyaw nrog cov zaub tshiab nrog rau cov roj zaub, nrog rau kua txiv qaub, Koj tuaj yeem ntxiv cov txuj lom thiab txuj lom rau kev hnav khaub ncaws, Sau Cov kua txob sib tov kom txog lub caij sib xyaw ua ke nyias cov kua txiv ntoo nrog cov roj (cholesterol) hauv qhov siab - qhov no yog mayonnaise, ketchup, qaub qab zib.
dej cawv thiab tsis haus dej cawv
Txiv hmab txiv ntoo haus Txhua yam kua txiv uas tsis ntxiv qab zib, Cov kua txiv tshiab los ntawm kev sib xyaw ntawm cov zaub, txiv ntoo thiab txiv hmab txiv ntoo, Tshaj tawm los ntawm cov txiv hmab txiv ntoo tshiab ntau yam, los ntawm txiv hmab txiv ntoo qhuav yam tsis ntxiv qab zib, · Tshuaj yej yam tsis muaj qab zib ntsuab, lossis tshuaj ntsuab, Ib tug decoction ntawm Rose hips, Cranberry broth · Mineral dej, Wine Cov cawv txiv hmab liab tsis pub ntau tshaj 1 khob.	Cov kua txiv nrog piam thaj Nyob kas poom los txiv hmab txiv ntoo Cov kas fes muaj zog nrog mis nyuj, lossis qab zib, Chocolate dej qab zib Cawv ntawm ntau lub zog - vodka, cognac, cawv thiab tinctures, cawv zoo thiab npias.
nrog rau cov roj (cholesterol) ntxiv ntawm hnub so, koj tuaj yeem tso cai haus cawv me ntsis: Rau cov txiv neej - 60.0 millilitres cov cawv muaj zog (vodka, whiskey, cognac), lossis 330.0 milliliters npias, Rau cov poj niam - 250.0 milliliters ntawm cov kua liab liab lossis dawb.

Cov txiv ntoo nrog cov roj (cholesterol) siab dhau los yog qhov ntsuas tau zoo, tab sis tsis yog txhua yam. Koj tsis tuaj yeem noj cov txiv laum huab xeeb vim tias nws muaj roj ntau.

Nws tseem yog qhov yuav tsum tau siv cov paj noob hlis, taub, tab sis tsis kib, tab sis hauv daim ntawv qhuav.

Taub dag cov noob muaj cov sib txawv ntawm cov vitamins, thiab muaj ntau yam zoo li cov taub uas cov noob tsis muaj lub plhaub; nws yooj yim rau noj cov noob nrog cov zaj duab xis uas npog lawv.

Walnuts muaj roj ntau, yog li koj tuaj yeem noj tsis pub ntau tshaj 5 - 7 daim ib hnub.

Almonds kuj yuav tsum tau noj nyob hauv kev txwv ntau.

Xaus

Nws yuav tsum to taub tias nyob rau hauv cov ntshav muaj pes tsawg leeg cov roj (cholesterol) ntxiv, ntxiv rau cov khoom tso cai nyob rau hauv kev noj zaub mov, yuav tsum muaj zaub mov noj - qhov no yog noj tshais, noj su tag, noj hmo thiab 2 khoom noj txom ncauj.

Tsis tas li, ua ntej mus pw, koj tuaj yeem haus 150.0 - 200.0 millilitres ntawm kefir. Tus neeg noj zaub mov kom tsis txhob tshaib plab.

Nws kuj tseem tsim nyog xav txog qhov sib npaug ntawm cov dej, uas yuav tsum yog hauv lub cev - koj yuav tsum haus tsawg kawg 1500 millilitis ntawm cov dej lim. Dej haus, nrog rau kua txiv, tsis hloov cov dej uas xav tau ib hnub.

Txo cov roj (cholesterol) siab dua, koj kuj yuav tsum tso tseg cov kev quav thiab ua rau muaj kev ua ub no thiab kev ntxhov siab rau lub cev.