Khoom noj khoom haus - roj-tsa (cov npe teev)

Thawj qhov teeb meem nrog cov ntsiab lus siab ntawm lipids hauv cov ntshav yog kev kho kom haum.

Nws paub tias 80% ntawm cov roj ntsha yog tsim los ntawm lub cev. Lawv maj mam tau siv los tsim cov hlwb, cov tshuaj hormones, thiab cov vitamins. Qhov tshuav 20% yog tau ntxiv nrog zaub mov.

Kev nquag tswj tsis tu ncua ntawm cov tsiaj rog kom lub siab ntxiv cov roj (cholesterol). Kev ua txhaum ntawm cov rog metabolism ua rau txo qis ntawm lipoproteins rau ntawm cov leeg ntshav phab ntsa, tsim cov roj cholesterol plaques, kev txhim kho atherosclerosis.

Yog tias muaj ntau yam kev pheej hmoo, cov kws kho mob txwv tsis pub siv cov khoom noj uas muaj cov cholesterol, ua kom cov zaub mov tshwj xeeb.

Ib qho kev tswj tshwj xeeb ntawm cov khoom noj khoom haus yog qhov tsim nyog rau cov neeg muaj kev pheej hmoo ntawm kev tsim mob hypercholesterolemia, muaj:

• kev mob caj ces (cov neeg txheeb ze mob),
• thawj
• kev ua neej nyob sedentary
• mob ntshav qab zib mellitus
• teeb meem ntawm metabolic
• ntshav siab
• haus luam yeeb
• kev ntxhov siab
• laus lawm.

Sau cov roj-ua kom cov zaub mov nce qib

Cov no suav nrog cov khoom uas muaj cov tsiaj rog: nqaij npuas, nqaij nyuj, nqaij qaib, ntses, cov rog rog, cov qe.

Cov zaub ua muaj rog tsis nce cov roj ntsha. Lawv suav nrog sitosterol - ib qho tsiaj ntawm cov tsiaj rog, polyunsaturated fatty acids uas normalize metabolism rog.

Sitosterol khi rau cov roj (cholesterol) cov roj (cholesterol), ua cov insoluble sib txuas uas tiv thaiv tsis tau lub cev ntawm cov roj ntsha zoo li hauv cov ntshav. Yog li no, kev kub ntxig ntawm cov khoom noj nrog cov khoom noj cog txo cov ntsiab lus ntawm lipids teeb meem, nce qhov siab ntawm cov lipoproteins zoo.

Hypercholesterolemia ua tsis tau tsuas yog cov ntsiab lus siab ntawm cov tsiaj rog, tab sis kuj yog ib hom rog.

Piv txwv li, nqaij nyug tallow muaj cov roj khov ua cov rog. Yog li ntawd, nws yog cov khoom lag luam txaus ntshai, kev siv li niaj zaus ntawm uas ua rau nce siab ntawm cov roj "tsis zoo".

Thiab cov ntses qab ntsev muaj cov rog txaus (ntses liab, ntses liab, herring, mackerel) muaj ntau nyob rau hauv cov roj fatty acids. Nrog lawv cov kev pab, lipid metabolism yog li qub, txoj kev txhim kho ntawm atherosclerosis yog inhibited.

Vim li no, cov zaub mov uas muaj cov roj (cholesterol) siab yog cov muaj cov kab mob uas cais ua peb pawg:

• Daim ntawv "Liab" - cov khoom lag luam uas nce cov ntsiab lus ntawm cov roj ntsha, txwv tsis pub,
• Daim ntawv teev "Daj" - cov khoom lag luam uas tsis tshua muaj txiaj ntsig rau lawv txoj kev loj hlob, vim yog cov ntsiab lus ntawm cov khoom siv cuam tshuam rau cov rog rog,
• "Cov Ntsuab" npe - cov khoom lag luam, txawm hais tias lub ntsiab lus siab ntawm cov khoom zoo li rog uas ua rau cov roj metabolism metabolism sai dua.

Cov npe khoom npe hauv qab no:

Daim Ntawv Daj: Cov Khoom Noj Rau Kev Siv Yooj Yim

Daim ntawv teev cov khoom lag luam daj muaj qhov ntau ntawm cov roj cholesterol, tab sis nce nws qib hauv cov ntshav me ntsis. Lub xub ntiag ntawm cov roj ntsha ua kom tsis rog thiab lwm yam muaj txiaj ntsig tau muaj txiaj ntsig zoo ntawm cov rog metabolism.

Tus cwj pwm tshwj xeeb ntawm cov kws kho mob rau kev siv lub qe. Lub yoos puas muaj tshuaj ntau hauv cov roj (cholesterol). Tab sis qhov muaj lecithin txwv tsis pub qhov nqus ntawm cov roj-zoo li nyob rau hauv cov hnyuv. Tsis tas li ntawd, qe dawb yog yooj yim nqus (99%). Yog li ntawd, tsis suav cov qe los ntawm kev noj zaub mov tsis tsim nyog.

Luav, kev ua si, nqaij qaib mis lub mis - qhov chaw ntawm cov protein yooj yim zom, uas nce qib ntawm lipoproteins ntau ntom thiab txo qis ntau ntau cov lipidroteins ntau.

Raws li cov koom haum ntawm American Cov Neeg Tshawb Fawb Txog Kev Tawm Tsam Atherosclerosis, kev noj zaub mov tsis txaus ntawm cov zaub mov yog tseem muaj kev phom sij rau lub cev ntau dua li cov cholesterol. Protein tshaib plab ua rau lub cev txo qis protein. Kev ua ke ntawm cov kua roj ntau ntau uas cuam tshuam rau qhov tsim ntawm atherosclerotic plaques yog cuam tshuam. Qhov tsis muaj protein ua rau nws muaj peev xwm tsim cov lipoproteins uas tsis muaj ntau ntau uas muaj cov rog txog li 50%. Lawv yog cov feem ntau txaus ntshai feem ntawm cov roj cholesterol, provoking kev loj hlob ntawm atherosclerosis.

Yog li, kev noj txhua hnub 200 g ntawm nqaij ntshiv lossis nqaij ntses yuav pab tswj kev noj qab haus huv.

Cov Ntawv Ntsuab - Daim Ntawv Sau Cov Khoom Pub

Cov khoom lag luam los ntawm cov npe no txhim kho cov metabolism, ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntshav, txo qhov kev kub siab ntawm cov roj ntsha.

Kev noj tshuaj cholesterol txhua hnub rau ib tus neeg noj qab haus huv yuav tsum tsis pub tshaj 400 mg. Nrog hypercholesterolemia tsawg dua - 200 mg. Tsis txhob tshaj cov lej no, txawm tias cov khoom los ntawm cov npe "daj" thiab "ntsuab".

Cov khoom noj dab tsi cuam tshuam rau cov metabolism hauv lipid

Txhawm rau kom cov roj (cholesterol) tuaj yeem ua cov khoom lag luam uas tsis muaj cov roj ua rog, tab sis muaj kev cuam tshuam cov rog metabolism.

Nws yog ib qho tseem ceeb rau cov neeg uas muaj hypercholesterolemia txwv tsis tsuas yog cov rog, tab sis kuj tseem muaj cov carbohydrates hauv lawv cov zaub mov noj.

Cov no suav nrog:

• mis nyuj khov
• khoom qab zib
• khoom qab zib
• ci,
• qab zib qab zib
• cawv
• lub kas fes.

Kev noj tsis qab los noj mov qab zib tuaj yeem ua rau phaus ntxiv, lipid metabolism ua kev cuam tshuam, cov rog tawg.

Cov dej qab zib hauv qab zib saturate lub cev nrog carbohydrates thiab piam thaj.

Cawv yog cov muaj calorie siab, ua rau cov hlab ntsha puas, ua rau txoj kev txhim kho atherosclerosis. Kev tso cai yog noj me ntsis txhua hnub ntawm 200 ml ntawm liab lossis dawb caw qhuav.

Kas fes muaj cafestol, uas ua rau kom cov roj cholesterol tsis haum. Yog li ntawd, tsis koom nrog nws.

Cov lus ntsev yog teeb meem hauv hypercholesterolemia. Nws raug tso cai siv nws tsis ntau tshaj 5 gram nyob rau ib hnub.

Cov khoom lag luam hauv qab no nruj me ntsis txwv:

Khoom noj uas kho tau

Muaj cov zaub mov uas txo cov roj cholesterol. Cov no yog cov zaub, txiv hmab txiv ntoo, zaub ntsuab:

• Cov ntaub ntawv khaws cia rau kev kho mob tsis zoo yog carrots. Muaj txiaj ntsig zoo ntawm daim siab, lub raum, cov metabolism. Nws yog txaus noj 100 g ntawm carrots los txo cov theem ntawm cov kua tsib kua qaub.
• Txiv lws suav muaj lycopene, ib yam khoom uas txo cov roj cholesterol thiab tiv thaiv kev txhim kho oncology. Nrog rau ob lub raum zoo, nws muaj txiaj ntsig kom noj li 1 kg ntawm txiv lws suav tshiab txhua hnub, thiab thaum caij ntuj no, haus 2 khob kua txiv lws suav.
• Qej tsis tsuas yog tiv thaiv kev txuam nrog cov lipids ntawm phab ntsa ntawm cov hlab ntsha, tab sis kuj ua kom cov plaques uas twb muaj lawm. Allicin, tsim thaum lub sijhawm nws oxidation nyob rau hauv huab cua, tshem tawm cov roj ntau dhau. Txhawm rau tshem tawm cov ntxhiab tsw, tws qej xyaw nrog txiv qaub kua txiv 1 txog 1, hais. Ua ntej yuav mus pw, haus ib me nyuam diav ntawm qhov sib tov nrog dej.
• Taub dag pulp zoo txo ​​cov roj cov roj cawv hauv kev kuaj ntshav. Nws yog yooj yim nqus, tsawg-calorie, tsis muaj contraindications. Taub dag noob uas muaj cov noob taub dag roj yog qhov kev npaj tshwj xeeb vitamin.
• Dib, zucchini muaj poov tshuaj. Cov zaub yooj yim zom, muaj choleretic, diuretic thiab laxative siv. Tshem tawm cov roj (cholesterol) seem, txo qhov hnyav.
• Ntses. Cov ntses rog muaj cov omega 3 fatty acids, tauric acid, phosphorus, thiab potassium. Nws yog qhov zoo dua rau kev ua noj lossis cub li cov ntses. Nws yog qhov tshwj xeeb tshaj yog rau cov kab mob plawv.
• Cov khoom noj muaj cov tshuaj soluble fiber, fiber, potassium, folic acid, amino acids, vitamins, phytosterols, omega acids. Cov khoom ua haujlwm no ua haujlwm plhaw plawv, ntxuav cov hlab ntshav thiab cov ntshav ntawm cov "cholesterol" phem. Vim nws cov ntsiab lus protein ntau, lawv tuaj yeem hloov cov nqaij hauv cov zaub mov noj.
• Hauv cov txiv hmab txiv ntoo hauv cov txiv hmab txiv ntoo muaj pectin, vitamins, soluble fibers uas tshem cov kua tsib kua qaub, cuam tshuam nrog lawv kev nqus.
• Oat bran muaj cov zaub mov fiber ntau. Lawv muaj kev cuam tshuam zoo rau kev ua haujlwm ntawm txoj hnyuv, txhim kho nws cov microflora, tshem tawm cov co toxins, cov teeb meem roj cholesterol, khi hauv cov hnyuv nrog cov kua tsib kua qaub.
• Pistachios yog cov nplua nuj nyob hauv cov roj ntsha uas tsis muaj roj, tiv thaiv kabmob, thiab cov khoom siv roj ntsha uas zoo rau lub plawv thiab cov hlab ntsha. Cov teeb meem cog hauv cov txiv ntoo cuam tshuam nrog kev nqus ntawm cov roj ntsha.
• Tshuaj yej muaj tannin, uas pab tswj kev ua kom rog. Cov txiaj ntsig zoo dua yog cov tshuaj yej ntsuab.
• Tswb kua txob ua kom cov hlab ntshav ntxiv, tshem tawm cov roj cholesterol, ua kom ntshav siab.
• Eggplant muaj ntau poov tshuaj. Lawv yog qhov tseem ceeb rau kev mob plawv, tswj cov dej ntsev-metabolism, ua kom cov acid-puag tus lej, thiab txo cov ntsiab lus ntawm cov roj-zoo li tshuaj ntawm cov ntshav.

Cov Cai Tswj Khoom Noj rau hyperlipidemia

Kev noj haus rau hypercholesterolemia yuav tsum muaj ntau yam thiab sib luag.

Tus nqi zog ntawm cov zaub mov yuav tsum tsis pub tshaj 2500 kcal ib hnub.

• Cov rog - txog 70 g, ntawm cov zaub uas - ob npaug ntawm cov tsiaj.
• Protein - txog 90 g, nrog tsiaj ob zaug ntau npaum li zaub.
• Carbohydrates - txog 300 g ib hnub.

Kev noj haus txhua hnub zoo dua muab faib ua 4-5 txais tos. Kev noj ntau dhau yog qhov tsis lees txais.

Rau ib hnub koj yuav tsum haus tsawg kawg yog 1 liter dej ntshiab,

Ua ntej pib txoj kev noj zaub mov zoo, koj yuav tsum tau mus kuaj mob kom txiav txim siab cov ntshav cov roj hauv cov ntshav. Raws li cov txiaj ntsig, xaiv cov kev kho mob tsim nyog thiab ua kom muaj kev noj haus.

• Nqaij, ntses, zaub yog steamed, stewed lossis hau. Ua ntej ua noj, tshem cov txheej roj, ua kom tawv nqaij.
• Ua kom rov ua kom zoo, siv cov paj noob hlis txias, txiv roj, thiab roj pleev cov roj.
• Porridge yog boiled tsuas yog dej. Lawv yuav tsum nyob ib nrab ntawm tag nrho cov khoom noj. Oat, hlaws barley, cov pob kws muaj txiaj ntsig zoo dua.
• Thawj cov tais diav tau npaj zaub zaub.
• Mos-hau qe yuav noj txhua txhua hnub,
• Pob kws los yog oat flakes yog pom zoo tsuas yog thaum sawv ntxov.
• Nqaij ntses yuav tsum noj tsis tu ncua, tsawg kawg yog 2-3 zaug hauv ib lub lim tiam.
• Cov taum, taum lossis lwm yam keeb kwm pov thawj yuav tsum nyob ntawm rooj txhua hnub. Ua ntej ua zaub mov noj, nws yog qhov tsim nyog kom koj taum cov taum, tom qab ntawd rhaub. Siv raws li ib sab zaub mov, thawj chav kawm los yog zaub nyoos.
• Mov ci tau noj tau 5-6 pob ib hnub. Qhov xaiv yog muab rau ci ntawm rye-bran hmoov,
• Cov zaub tshiab thiab txiv hmab txiv ntoo ntau dua, zoo dua. Citrus txiv hmab txiv ntoo, pineapples, melon, kiwi, plums, txiv apples zoo kawg nkaus txo cov cholesterol. Hauv lub caij ntuj no, nyob kas poom, txiv hmab txiv ntoo qhuav, zaub txias yog qhov tsim nyog.
• Cov zaub xam lav ntsuab, zaub ntsuab, zaub txhwb qaib, zaub ntsuab, dos ntsuab yuav tsum muaj nyob hauv cov khoom noj.

Kev ua tiav ntawm tag nrho cov kev cai no yuav tso cai yam tsis muaj kev siv tshuaj los kho cov rog rog, txo cov rog hauv siab, ua kom cov hluas thiab noj qab haus huv muaj kev noj qab haus huv.

Cov ntaub ntawv npaj los ntawm tus sau phau ntawv ntawm qhov project
raws li txoj cai kho ntaub ntawv ntawm lub xaib.

“Dawb” bakery khoom (hmoov dawb)

Peb qhov kev ntsuas pib, qhov tseeb, txhua yam khoom bakery ua los ntawm cov hmoov dawb dawb. Lawv pab ua kom muaj kev puas tsuaj rau qhov kev tshuav ntawm cov kua dej hauv peb lub cev, uas ua rau cov kab mob hauv siab ntau ntxiv. Raws li kev tshawb nrhiav tau pom, hauv cov pojniam (uas nyiam "yuag" yob), kev pheej hmoo ntawm lub plawv nres nce li ntau li ntawm 2.25%! Vim yog lub dhau glycemic Performance index.

Cia li ob peb lub lis piam tom qab muab cov khob cij dawb thiab lwm cov "khoom zoo" (xaiv qhov tsis paub txog "tsis muaj peev xwm"), koj yuav hnov ​​zoo hauv koj lub plab. Hmoov tsis zoo, muaj cov tuam txhab tsis zoo uas "ua tiav" peb kev noj qab haus huv nrog tshuaj ntxiv. Txhawm rau ua kom cov khoom lag luam ntau ntxiv: ob qho yooj yim dua thiab pheej yig dua. Thiab "cib" nyob rau hnub thib 3 twb tsw phem (tej zaum koj pom koj tus kheej).

Nrog rau cov roj (cholesterol) siab, koj tuaj yeem noj (thiab qee zaum tseem xav tau!) Tsuas yog cov ncuav grey xwb, piv txwv li, ci los ntawm cov hom qoob mog rye hmoov! Qhov zoo tshaj plaws kho ntuj rau peb cov pog koob yawg koob tsis yog rau cov teeb meem nrog cov hlab ntsha (nyeem: kev loj hlob ntawm atherosclerosis), tabsis kuj tseem muaj teebmeem txog kev rog dhau / ntshav liab.

Dab tsi ntxiv tsis tuaj yeem noj nrog cov roj (cholesterol) siab yog daim siab (qhov tseeb, "Hoobkas" ntawm cov khoom noj roj hauv siab, hauv yuav luag txhua yam tsiaj lossis noog).

"Liab" cov nqaij thiab nqaij los ntawm nws, nqaij quav

Cov zaub mov hauv qab no uas ntxiv cov roj (thiab ntau heev) yog nqaij “liab” (piv txwv li tsiaj keeb kwm / liab / tsis yog “nqaij qaib”), nqaij thiab nqaij ua nqaij (hauv plab). Qhov kev hem thawj loj tshaj plaws rau cov neeg muaj cov roj (cholesterol) siab yog tom qab. Ntxiv mus, qhov no tsis yog sab hauv ntawm tsiaj, tab sis kuj noog. Piv txwv, 100 gr. qaib daim siab tso nyiaj rau 492 ml. cov roj (cholesterol) huv.

Tab sis cov npe ntawm cov neeg sib tw hauv ntiaj teb "nyob rau hauv muaj cov cholesterol" (ntawm tag nrho cov khoom noj khoom noj feem ntau) yog los ntawm cov khoom lag luam xws li nqaij nyuj thiab nqaij npuas lub hlwb - txog 2300 mg. 765% siab dua li kev coj ua txhua hnub. Thiab ua Vajtswv tsaug uas cov zaub mov no tsis nrov. Txawm hais tias, lawv tsis saib tsaj heev.

Ntawm tag nrho cov "liab" nqaij, nqaij npuas muaj nqis hais cais. Txawm hais tias tsis coj mus rau hauv tus txheej txheem cov rog txheej (txawm ntau, ua rau qhov xwm txheej phem nrog qhov muaj cov rog tsis zoo), cov nqaij npuas puv 380 mg, thiab cov shank - 360 (rau tib 100 grams ntawm kev tsim khoom). Cov nqaij qaib uas phom sij tshaj plaws / "dawb" (raws li kws kho mob thiab kws qhia zaub mov noj) yog cov os.

Kev saib xyuas tshwj xeeb yuav tsum them rau daim siab - qhov tseeb, "cholestrol Hoobkas" hauv tib neeg thiab tsiaj. Ntawm chav kawm, nws tsis tuaj yeem noj nyob rau hauv ntau ntau (tshwj xeeb yog rau cov neeg kev txom nyem los ntawm cov kab mob plawv). Tab sis hauv nws cov khoom muaj txiaj ntsig, nws zoo kawg li. Raws li cov kws qhia noj zaub mov zoo, 80 gr. veal mob siab rau ib lub hlis tseem muaj txiaj ntsig zoo rau cov tib neeg kev txom nyem los ntawm atherosclerosis (vim tias muaj cov chromium hauv nws cov lus sib xyaw).

Nqaij daim tawv ntses muaj cov calcium, magnesium, sodium, phosphorus, zinc, protein, cov protein. Cov vitamins A, C thiab qee pab pawg B. Thiab kuj tseem ceeb cov amino acids: tryptophan, lysine, methionine. Yog li, nws tau pom zoo (rau kev siv me ntsis) rau cov neeg muaj kev mob los ntawm kev mob ntshav nkees, ntshav liab, sib koom tes thiab txawm tias haus luam yeeb. Qhov tshwj tsis yog muaj yog daim siab qaib. Nws tsis tuaj yeem siv.

Qe qe

Raws li cov txiaj ntsig ntawm kev tshawb fawb, qee cov tais diav npaj nrog "nquag" siv cov qe qe muaj cov roj cholesterol ntau xwb. Txhawm rau ib qho kev ua haujlwm tsis tu ncua / classic (hnyav 100 g.) - 1230 mg. Uas tshaj qhov niaj hnub ua kom ntau li ntau li 410%!

Nws yog tsim nyog sau cia tias ntawm txhua lub qe qe, nqaij qaib yog qhov "phom sij". Cov ntaub ntawv sau cia tiag tiag (uas lub ntiaj teb tsis tau ua tib zoo xav txog) yog qaib cov txwv thiab cov qe (933 mg / 884 mg rau 100 grams ntawm cov khoom). Qe qe tsis nyob tom qab - txog 600 mg.

Txawm li cas los xij, cov npe ntawm cov "honorary" tus yeej ntawm cov khoom lag luam uas kho cov roj (ua rau "cov neeg sawv cev" yolk) yog cov qe hmoov - ntau npaum li 2050 mg!

Tib lub sijhawm, cov qe dawb tsis yog cov khoom lag luam zoo xwb, tab sis kuj muaj txiaj ntsig zoo (ib txwm muaj, hauv kev sim. Lawv yuav tsum tsis txhob saib tsis taus lwm tus li!

Ua nqaij nruab deg lom zem heev

Daim ntawv teev cov khoom lag luam tsim kev puas tsuaj (nce cov roj cholesterol), qee qhov "khoom plig" ntawm dej hiav txwv thiab dej hiav txwv txuas ntxiv. Ua ntej tshaj plaws, nws yog liab caviar (txog 588 mg ntawm cov roj cholesterol ib 100 g ntawm kev tsim tawm, uas yog 196% siab dua qhov kev cai niaj hnub!), Stellate sturgeon, kab txawv thiab squid. Thiab tseem, nqaij (tam sim no zam hauv kab / tsev noj mov) ntawm octopuses, qwj ntses, qwj, cuttlefish thiab cws.

Ib qho kev pab cuam ntawm tom kawg (xws li cws) twb muaj 65% ntawm qhov tso cai tus neeg ib hnub. Tab sis peb yuav tsis nres ntawm qhov no thaum hnub so / noj mov? Peb yuav xaj ib qho ntxiv ... Lwm qhov kev sib cav rau kev tsis lees cov tais diav: cov zaub mov "outlandish", tshwj xeeb los ntawm cov nqaij nruab deg nyoos, qee zaum tsuas yog teem nrog "cua nab heev dhau."

Qhov no kuj suav nrog txhua tus ntses ua noj siav hauv butter (lossis tseem phem dua, hauv cov rog rog). Cias muab, nrog cov roj (cholesterol) hauv cov ntshav, nws tsis yooj yim sua kom noj cov ntses kib (!).

Tab sis ntawm no yog lwm txoj hauv kev ua noj (piv txwv li, ua noj), koj tsis tuaj yeem noj, tab sis koj xav tau! Tshwj xeeb cov txiv neej thiab poj niam hnub nyoog 60 xyoo. Ntxiv mus, tsawg kawg yog 2 servings nyob rau ib lub lim tiam.

Peb cais tawm ntawm cov zaub mov noj txhua lub kaus poom ntses!

Ua kom muaj roj zaub ua tsis zoo

Cov zaub mov hauv qab no uas ua rau cov ntshav muaj roj (muaj kev pheej hmoo) yog txiv maj phaub, xibtes thiab txiv laum huab xeeb. Lawv tsuas yog muaj cov ntaub ntawv sau tseg ntawm poly saturated fatty acids, uas rhuav tshem cov rog thiab lipid metabolism.Qhov no pab txhawb tsis tau tsuas yog rau kev txhim kho sai ntawm vascular atherosclerosis, tab sis tseem nce ntau cov kev pheej hmoo ntawm kev tsim lwm yam kab mob, tsis muaj tsawg dua.

Qhov phom sij tshaj plaws rau cov tib neeg uas raug kev txom nyem cov ntshav siab yog cov roj txiv laum huab xeeb. Dua li ntawm qhov tseeb tias nws txo qis kev pheej hmoo ntawm qee yam mob qog nqaij hlav (yuav luag 25%), tab sis "ua tsaug rau" aflatoxins (hauv nws cov lus sib xyaw), ntawm qhov tsis sib xws (!) Nws muaj feem ua rau muaj kev mob qog nqaij hlav cancer. Tshwj xeeb tshaj yog nyob rau hauv lub siab nrog kev puas tsuaj, suav nrog cov txuam nrog lipid tsis txaus).

Cov rog trans (hydrogenated roj thiab cov rog)

Dab tsi ntawm lwm cov zaub mov nce peb cov roj (cholesterol)? Cov no yog cov roj av "Sandwich" thiab cov roj qab rog, cov qos yaj ywm thiab "cov khoom noj ceev" (peb yuav qhia koj ntau ntxiv txog nws hauv qab no), kab nrib pleb, paj kws. Thiab zoo siv tag nrho cov khoom qab zib "ua lag luam" (lub ntsiab lus - tsis yog (!) Hauv tsev). Ntawd yog, khaws cia "goodies" rau yav tsaus ntuj kev xyiv fab: muffins, croissants, biscuits, cream / chocolate ncuav qab zib, ncuav, thiab lwm yam. Feem ntau ci siv cov roj hydrogenated thiab cov rog.

Heev six nyob rau hauv tsos, tab sis tsuas yog "tua" rau peb. Raws li txoj cai, lawv kuj tau ua los ntawm cov hmoov nplej dawb (hwm), hais txog qhov tsis zoo uas peb tau sau saum toj no. Raws li kev tshawb fawb, txawm tias cov poj niam muaj kev noj qab haus huv (nrog kev siv cov khoom qab zib ntau) ua rau muaj kev pheej hmoo ntawm "tau" hom ntshav qab zib hom II. Tsim cov peev xwm ua zaub mov rau tus kheej - kom npaj tau qab thiab txhua yam khoom noj muaj txiaj ntsig 200%!

Xaus: cov neeg muaj kev puas tsuaj los ntawm cov kab mob plawv (saib LDL / HDL qib lipoproteins thiab triglycerides) yog txwv tsis pub noj zaub mov nrog trans nqaijrog. Lawv mob heev thiab sai heev nce qib cov roj "tsis zoo" hauv cov ntshav (nrog rau triglycerides), thiab txo qis cov ntsiab lus ntawm "zoo".

Cov Khoom Noj Tau Tsawg, Hamburgers, Kub Dev

Cov khoom lag luam uas teev cia cov roj (cholesterol) tseem ceeb yog cov khoom noj ceev, hamburgers, dev kub, pizza, kib kib, “nqaij qaib” thiab lwm yam khoom los ntawm cov khw muag khoom, cov qhov cub ci nqaij lossis cov khw nojmov me me. Ntxiv mus, lawv tsis tsuas yog nce qib ntawm cov "phem" cov rog hauv cov ntshav, tab sis kuj tseem "puas" peb lub plab! Thiab ntxiv rau mayonnaise, ketchup, txhua hom muaj roj / ntsim nqaij thiab dej qab zib (tshwj xeeb yog Coca-Cola, Pepsi-Cola, thiab lwm yam) - lawv tseem yuav rhuav tshem nws thiab!

Tsis txhob hais txog kev loj hlob ntawm cov carcinogens (fraught nrog kev pheej hmoo siab mob qog nqaij hlav cancer), los ntawm kev rov ua dua kub ntawm cov roj zaub. Ntawd yog, thaum muaj ib yam dab tsi "nquag" kib rau ntawm cov roj ntau zaus hauv uake.

Lawm, rau cov neeg ua haujlwm - cov xov xwm no yuav tsis qab ntxiag. Dab tsi los noj nyob rau thaum so noj su? Tab sis ua piv txwv, peb xav kom koj saib cov lej. Thiab qhov no tsuas yog xaiv tau.

• Mac loj - 85 mg
• dog dig instant Sandwich muaj txog li 150 mg
• Classic Ob Chav - 175 mg
• classic qe sandwich - txog 260 mg
• thiab thaum kawg, cov ntaub ntawv: Burritto noj tshais - 1 noj / 465 mg

Cov zaub mov dab tsi ua rau cov ntshav muaj roj cholesterol

Cov roj (cholesterol) yog ib qho chaw uas nyob nrog cov tub rog hauv cawv. Hauv tib neeg lub cev, nws yog siv los ua cov txheej txheem rau cov synthesis ntawm cov tshuaj hormones thiab cov tshuaj lom biologically, nrog rau kev tsim cov qog ua cell thiab cov nqaij ua kom rov ua haujlwm.

Los ntawm nws tus kheej, cov roj (cholesterol) cov roj (cholesterol) cov roj hauv lub cev yog qhov tsis hloov, yog li ntawd, rau kev thauj mus los ntawm cov roj ntsha, nws khi rau cov protein, ua rau cov lipoproteins ntau thiab tsawg (HDL thiab LDL yog cov roj (cholesterol) zoo thiab tsis zoo, feem). LDLs yog cov roj "tsis zoo" vim tias lawv qhov peculiarity kom tau ntau ntxiv thiab ua raws li cov vuas endothelium, soaking nws. Cov txheej txheem pib yog tias cov ntsiab lus ntawm LDL lipoproteins hauv cov ntshav yuav khov kho ntev ntev.

Xws li kev hloov pauv hauv kev sib npaug ntawm cov roj cholesterol tuaj yeem cuam tshuam los ntawm cov khoom lag luam - nrog kev noj zaub mov tsis raug, ib qho dhau ntawm cov zaub mov rau cov roj (cholesterol) tseem ceeb yog nqus rau hauv cov plab hnyuv plab hnyuv plab hnyuv. Muaj ntau cov khoom lag luam uas cuam tshuam rau txoj kev loj hlob ntawm hypercholesterolemia thiab atherosclerosis - los ntawm cov nqaij uas haus luam yeeb thiab hmoov nplej rau cov zaub mov sai thiab cov zaub mov yooj yim. Cov roj zaub yog qhov tsis zoo rau hauv cov ntshav, yog li ntawd, cov neeg tseem ceeb ntawm cov roj ntsha yog cov rog ntawm cov tsiaj keeb kwm.

Xav txog cov npe tseem ceeb ntawm cov khoom noj muaj roj cholesterol thiab khoom noj.

Fried zaub mov

Txoj hauv kev ua zaub mov no nrog cov roj (cholesterol) lossis atherosclerosis yog contraindicated. Txhua cov zaub mov kib yog cov zaub mov muaj calorie ntau nrog cov ntsiab lus zoo ntawm exogenous (tsiaj) cov rog. Thaum ua noj, vim yog kev kho cua sov, feem ntau ntawm cov as-ham thiab cov khoom ploj. Hauv daim ntawv tiav lawm, yuav muaj xyaum tsis muaj vitamin thiab biologically active compound hauv cov khoom.

Cov roj uas tau roasted yog ib qhov ntxiv ntawm cov rog, thiab yog li ntawd ib qho kev thauj khoom ntxiv ntawm lipid metabolism, uas tuaj yeem ua rau nce cov roj cholesterol.

Hnyuv ntxwm thiab haus nqaij

Cov nqaij uas tau ua tiav lawm tej zaum yuav muaj cov rog tsiaj ntau. Qhov no yog vim ob qho tib si rau qhov xwm ntawm cov khoom nws tus kheej thiab rau txoj kev ntawm nws npaj.

Yog li nyob rau hauv haus luam yeeb cov hnyuv ntxwm, cov roj (cholesterol) hauv 100 gram ntawm cov khoom hnyav yog 112 mg. Hauv nroghnyuv ntxwm thiab hnyuv ntxwm - 100 mg thiab 85 mg, ntsig txog. Cov no yog cov nqi siab. Yog tias cov tais diav no raug tsim txom, qhov kev pheej hmoo ntawm cov rog hauv cov ntshav ntu yog muaj ntau heev.

Nws Npog Liab!

Yog li, cov roj (cholesterol) yog ib hom lipid, uas yog rog. Lo lus los ntawm ob lo lus Kilis, uas qhov tseeb txhais tias “bile” thiab “nyuaj”. Qhov tshuaj yeeb dej caw tau txais nws lub npe, txij li thawj zaug nws tau pom nyob rau hauv cov qauv hauv cov kab mob gallstones. Ntau dua 65% ntawm cov cholesterol yog tsim los ntawm tib neeg lub siab, txhua yam ntxiv los nrog zaub mov.

Tej zaum, tam sim no muaj ntau tus yuav xav tsis thoob tias peb tus kheej lub cev muaj peev xwm tsim cov peev txheej ntau ntawm cov "yeeb ncuab" no. Tab sis qhov tseeb, peb lub cev yog qhov muaj kev sib luag thiab hloov maj mam nyob rau hauv uas txhua yam khoom me ua lub luag haujlwm tseem ceeb. Cov roj (cholesterol), piv txwv, yog cov khoom siv tseem ceeb heev rau cov cell thiab cov ntsa. Nws, qhov tseeb, yog "khoom siv hauv tsev." Ntxiv mus, cov tshuaj yeeb dej caw no muaj peev xwm tswj kom muaj qee qhov dej hauv cov hlwb, thauj cov tshuaj muaj txiaj ntsig los ntawm cov qog ua pa, thiab khi cov tshuaj lom txaus ntshai, cuam tshuam rau lawv cov nyhuv ntawm lub cev. Zoo kawg, puas yog?

Ua tsaug rau qhov lipid zoo li no, ib txoj saw hlau tag nrho ntawm kev tsim cov tshuaj hormones poj niam txiv neej (testosterone, estrogen, progesterone) raug tsim tawm. Tsis tas li ntawd, cov roj cholesterol tau koom nrog kev tsim cov tshuaj hormone cortisol, uas, nyeg, yog lub luag haujlwm rau cov metabolism thiab tsim tawm ntawm cov vitamin D. Cov tom kawg tswj qhov sib npaug ntawm phosphorus thiab calcium kom thiaj li tswj tau qhov tsim nyog nyuaj ntawm cov pob txha nqaij.

Peb yuav hais txog cov khoom noj dab tsi ua kom cov roj cholesterol hauv cov ntshav me ntsis tom qab, tab sis tam sim no peb yuav tsom mus rau qhov txiaj ntsig ntawm cov tshuaj no. Nco ntsoov tias nws yog nrog nws txoj kev pab uas cov txheej txheem tsim muaj cov kua tsib kua qaub, uas ua kom cov nqaij rog ua tiav, tso tawm hauv lub siab.

Cov kev tshawb fawb tsis ntev los no los ntawm cov kws tshawb fawb pom tau ua pov thawj tias cov roj (cholesterol) muaj kev cuam tshuam zoo rau tib neeg lub zeem muag thiab lub peev xwm.

Nws tsuas yog qhov tsis txaus ntseeg tias qhov khoom muaj txiaj ntsig zoo li no tuaj yeem ua rau ntau yam mob. Tab sis qhov teeb meem yog, raws li ib txwm, hauv kev sib npaug.

“Zoo” thiab “Phem”

Cholesterol yog conditionally faib rau "phem" thiab "zoo." Qhov tshuaj nws tus kheej yog tsis, tag nrho cov ntsiab lus yog dab tsi nws yog ncig los ntawm. Nco ntsoov tias hauv nws daim foos, lipid tsis tuaj yeem txav los ntawm lub cev. Nws yog qhov tsim nyog los ntawm lipoproteins, uas yog qhov nyuaj ntawm cov rog thiab cov protein. Cov tebchaw no muaj peev xwm xa cov roj (cholesterol) mus rau txhua lub cell.

Lipoproteins

Cov tshuaj muaj qhov zoo ib yam, tab sis sib txawv kiag li muaj pes tsawg leeg, qhov loj thiab tuab. Muaj plaub ntawm lawv cov hom: siab, qis thiab qis heev ntom, nrog rau chylomicrons.

Ua li cas txhua yam kev ua haujlwm? High-density molecules thauj cov roj cholesterol thoob plaws lub cev, qhov chaw nws ua nws qhov haujlwm tseem ceeb tshaj plaws thiab muaj txiaj ntsig zoo rau ib tus neeg. Nyob rau tib lub sijhawm, cov ntsuas hluav taws xob qis qis hloov mus rau tib txoj kev thiab sau txhua qhov nyiaj ntau heev uas tom qab xa mus rau daim siab rau kev ua lossis tshem tawm.

Yog li, high-density molecules tuaj yeem yaj tau yooj yim hauv lub cev thiab tsis tsim cov khoom seem hauv cov khoom. Nyob rau lub sijhawm no, cov kua roj molecular tsawg yuav luag insoluble. Ntxiv mus, lawv tsim cov khoom pov tseg ntau. Nws yog vim qhov no cov roj (cholesterol) tau muab faib ua "phem" thiab "zoo". Tsawg molecular phaus me me muaj peev xwm sib xyaw ua ke ua pawg thiab tig mus rau cov plaques uas muaj npe zoo uas ua rau muaj ntau yam kabmob.

Nqaij khoom

Yog li, cov khoom noj dab tsi ntxiv cov roj (cholesterol) hauv tib neeg cov ntshav? Cia peb pib los ntawm saib cov nqaij cov nqaij uas ntau tus neeg tsim txom. Nqaij npuas, Goose, os, yaj, lard, offal, hnyuv ntxwm, nqaij minced, nqaij nqaij haus luam yeeb - tag nrho cov no yog cov khoom tsis zoo uas yuav tsum tsis tshua muaj tshwm nyob rau hauv lub rooj ntawm ib tus neeg uas saib xyuas lawv kev noj qab haus huv. Cia lawv ua rau koj delicacy uas tuaj yeem tsuas yog nyob rau hauv cov hnub so. Los ntawm cov ntawv qhia zaub mov txhua hnub, tag nrho cov npe saum toj no yuav tsum tau muab tshem tawm. Koj tuaj yeem hloov nrog nqaij ntshiv thiab nqaij nyuj, nqaij npuas kib thiab nqaij npua. Tab sis cov khoom lag luam nqaij no yuav tsum tsis txhob ua ntau dhau.

Raws li kev noj haus, hom kev nyab xeeb tshaj plaws ntawm cov nqaij yog nqaij qaib, luav, luav, kev ua si thiab qaib cov txwv. Nyob rau tib lub sijhawm, koj yuav tsum tsis txhob noj cov zaub mov no ntau dua 2-3 zaug hauv ib lub lim tiam.

Thiab, ntawm chav kawm, tsis txhob hnov ​​qab txog txoj kev ua noj ua haus. Nyob rau hauv tsis muaj cov ntaub ntawv yuav tsum koj grill nqaij rau niaj zaus noj mov. Nws yog qhov zoo dua rau kev rhaub nws hauv qhov cub lossis dej, ci hauv qhov cub lossis stew. Tom qab ntawd nws yuav twv yuav raug coj siab tshaj plaws cov txiaj ntsig thiab qhov tsawg kawg nkaus rau kev phom sij.

Nqaij ntses

Xav paub txog cov khoom noj twg tsim cov roj (cholesterol) sai thiab ua haujlwm tau zoo? Qhov no, ntawm chav kawm, yog cov nqaij nruab deg, tab sis tsuas yog tias koj yog tus kiv cua loj heev ntawm lawv. Ntses nyob rau hauv dav dav yog noj qab nyob zoo, tab sis yog tias koj noj ntau dhau, nws tuaj yeem tsa qhov siab ntawm cov lipid hauv nqe lus nug. Tsis txhob ua phem caviar, cws, roob ris, squid, thiab lwm yam Tab sis tib lub sijhawm, ntses hiav txwv muaj peev xwm noj tau tsawg kawg txhua hnub, thiab nws yuav tsis nqa kev tsim txom, vim nws muaj omega-3 kua qaub uas zoo kawg rau tib neeg. Raws li ntawm cov txheej txheem ua noj, peb ua raws li cov kev cai ib yam li saum toj no: tsis muaj lub tais kib, tsuas yog ci, hau lossis ci.

Khoom noj siv mis

Cov khoom uas ua rau cov ntshav ntxiv rau roj khov sai muaj cov khoom noj siv mis. Qaub cream, mis nyuj, qab zib, dej qab zib, mis nyuj thiab cheese tuaj yeem ua rau muaj kev noj qab haus huv yog tias haus ntau yam tsis tsim nyog. Qhov tseem ceeb ntawm no yog kom nco ntsoov tias tsis muaj qhov yuav tsum tso cov khoom noj mis nyuj kom muab cais tawm ntawm cov khoom noj. Nws yuav yog qhov tsim nyog dua los txo lawv cov rog nyob hauv qhov tsawg. Tom qab ntawd koj yuav tsis tau tso cov tais qab noj qab.

Cov zaub mov dab tsi ua kom cov ntshav muaj roj cholesterol ua tau zoo? Qhov no, yog lawm, yog nkaub qe, uas ntau tau qhia kom tsis txhob. Nrog rau kev siv tsis tu ncua, nws muaj peev xwm ua kom sai sai rau ntau npaum li cas ntawm lipid. Nws tsim nyog tso tseg nws kiag li nyob rau hauv qhov muaj cov kab mob ntawm lub plawv thiab cov hlab ntshav, txawm li cas los xij, nrog kev tiv thaiv, koj tuaj yeem txo nws txoj siv tsawg zaus. Cov qe protein yog pom zoo kom ua cov zaub mov xwm yeem, tab sis tsis pub ntau tshaj 3 zaug hauv ib lub lis piam.

Zaub thiab txiv hmab txiv ntoo

Muaj tseeb koj xav paub txog cov khoom noj twg nce cov roj (cholesterol) hauv cov ntshav thiab cov twg yog cov tsis ua. Qhov ntawd yog qhov peb yuav tham txog tam sim no. Qhov xwm zoo yog qhov uas koj tuaj yeem noj cov zaub thiab txiv hmab txiv ntoo. Nws yuav tsum nco ntsoov tias lawv tau coj cov txiaj ntsig zoo tshaj plaws tshiab. Yog tias qhov no ua tsis tau, lawv yuav tsum tau muab cub, muab cub lossis hauv dej. Yog tias koj muab cov zaub mov siav siav ua raws li txhua txoj cai, ces koj tuaj yeem sib txig nws raws li qhov muaj txiaj ntsig zoo rau cov zaub mov uas tau faus. Tab sis nco ntsoov tias qhov no tsis siv rau cov fries los ntawm cov chaw noj mov ze tsev noj mov ze tshaj.

Sunflower noob thiab noob txiv

Nov yog lwm yam khoom noj uas yuav zoo rau koj lub cev. Cov txiv ntoo muaj ntau tus muaj txiaj ntsig ntawm cov acids, uas tsuas yog irreplaceable rau tib neeg lub cev. Hauv qhov no, nws zoo dua los muab kev nyiam ua kom tsis txhob muab kib zaub mov, tab sis rau cov qhuav. Kom cov txiv ntoo zoo dua rau, lawv yuav tsum muab tso rau hauv dej txias ib pliag.

Tsis txhob yuam koj tus kheej noj cov zaub mov no yog tias koj tsis xav tau. Nco ntsoov sim sim lawv ntxiv me ntsis rau zaub nyoos, khoom qab zib, thiab khaub noom. Koj yuav tsis tshua pom ib qho me me ntawm cov khoom lag luam, tab sis koj lub cev yuav txaus siab rau cov kev saib xyuas ntawd.

Cov zaub mov dab tsi ua kom cov ntshav ntxiv hauv roj ntshav? Peb pib sau cov npe nrog cov nqaij thiab txuas mus ntxiv nrog cov kua zaub nplua nuj. Peb yuav hais tam sim ntawd tias lawv yuav tsum raug tso tseg. Raws li txoj cai, ntau ntawm peb siv los ua noj tsuas yog txoj kev no, tab sis koj yuav tsum nrhiav lwm txoj hauv kev, vim kev noj qab haus huv tseem ceeb dua. Nws yog tsim nyog hloov mus rau zaub thiab ntses nqaij ntses, uas yuav coj cov txiaj ntsig siab tshaj plaws rau lub cev. Nco ntsoov tias koj tsis tas yuav siv kib. Yog tias koj noj nqaij rau cov nqaij, ces nco ntsoov tshem cov roj tsw qab rau saum, vim tias nws muaj cov roj (cholesterol) feem ntau. Lub ntsiab lus tseem ceeb uas feem ntau tsis nco qab yog tias nqaij qaib yuav tsum ua kom tas siav yam tsis muaj tawv nqaij. Nws kuj tseem tsis pom zoo rau lub caij kawm thawj zaug nrog qab zib los yog qaub.

Yog li, peb tseem tshawb nrhiav ntxiv cov khoom lag luam twg yog cov "cholesterol" hauv cov ntshav. Tau kawg, ib qho tsis tuaj yeem hais txog sab lauj kaub tais diav: kib qos yaj ywm, pilaf, qos yaj ywm, nplej zom, thiab lwm yam. Ntxiv mus, lawv ib txwm rog ntau, uas cuam tshuam rau lub xeev ntawm lub cev tsis yog txoj kev zoo tshaj plaws. Yuav kom txo tau cov roj (cholesterol), koj yuav tsum tso cov chav kawm thib ob kom tsawg.

Koj yuav tsum tam sim ntawd yuav ob lub rhaub dej thiab kawm paub ua haujlwm nrog lub qhov cub. Koj tsis tuaj yeem ua kom nyuaj rau koj lub luag haujlwm thiab tam sim ntawd yuav qhov cub qeeb uas yuav pab koj thiab koj kev noj qab haus huv. Nws yog qhov zoo tshaj plaws los ua noj cov kev kawm tseem ceeb tsis muaj roj txhua, tab sis yog tias qhov no ua tsis tau, siv nws rau qhov tsawg kawg nkaus. Them sai sai rau nws qhov zoo. Nws yuav tsum tau txias roj roj. Txiv ntseej los kuj zoo kawg.

Thaum xaiv ib sab zaub mov, koj yuav tsum them sai sai rau buckwheat thiab oatmeal, legumes, dub lossis xim av mov.

Peb xyuas thawj tus neeg sib tw los ntawm daim ntawv teev npe. Tam sim no cia peb tham txog cov zaub mov twg nce cov "cholesterol" hauv cov ntshav. Qhov no, yog lawm, yog roj.

Txhawm rau kom rov zoo lossis tiv thaiv, koj yuav tsum txo qis kev noj ntawm xibtes, txiv maj phaub lossis butter. Nws yog qhov zoo tshaj rau koj muab rau lawv. Nco ntsoov tias txiv maj phaub thiab xibtes roj tsis muaj roj cholesterol, tab sis cov khoom lag luam no tuaj yeem ua rau kev rog, uas yuav cuam tshuam tsis zoo rau qib ntawm lipid hauv kev sib tham.

Txawm hais tias koj tsis tuaj yeem muab roj tag nrho, nco ntsoov yuav cov khoom zoo. Xaiv unrefined thawj kiv cov khoom. Cov roj ntawd tsis yog siv rau kev ua noj ntxiv, tab sis rau ntxiv rau cov tais diav tshiab.

Peb txhua tus paub tias kua taum, paj noob hlis los yog txiv laum huab xeeb muaj nyob txhua qhov chaw, tab sis xyuam xim rau cov roj zoo li ntawm amaranth, noob hnav thiab hemp. Lawv tuaj yeem nrhiav tau yooj yim hauv cov khw muag khoom noj qab haus huv.

Kev sib cav sib ceg

Cov zaub mov dab tsi ua kom cov ntshav ntxiv hauv roj ntshav? Thaum kawg, peb tau txais rau qhov tsim nyog thiab qab tshaj plaws cov tais diav, uas yog ua rau confectionery. Los ntawm txoj kev, vim tias lawv, kev noj qab haus huv tuaj yeem ua rau tsis zoo nyob rau hauv ntau lub hlis.

Nws yog ib qho tseem ceeb heev los hloov cov ncuav mov tsis tu ncua nrog cov khoom los ntawm cov hmoov nplej wholemeal, nrog whole grains lossis bran. Nws yog qhov zoo tshaj plaws los muab qhov nyiam ua rau ncuav thiab crackers ua los ntawm hmoov nplej hmoov. Koj tuaj yeem ntxiv cov taub dag, poppy lossis sesame noob rau khob cij.

Koj yuav tsum nrhiav pom ntau ntxiv txog kev ua khob cij koj tus kheej. Raws li txoj cai, lawv maj mam qhuav ntawm qhov kub tsawg. Nco ntsoov tias tsis txhob muab cov khoom qab zib, ncuav qab zib, ncuav qab zib thiab yob.

Tab sis dab tsi cov khoom noj nce "ntxiv" cov roj cholesterol? Feem ntau, cov no yog cov haus uas muaj cov mis lossis cov khoom noj siv mis. Yog tias koj siv lawv ntau yam, koj tuaj yeem txhim kho koj txoj kev noj qab haus huv. Tab sis nrog qhov tsis txaus siab ntawm qib siab lipid tham txog, nws yog qhov zoo tshaj rau kev tso tseg rau kas fes thiab dej cawv.Xav kom haus cov tshuaj yej uas tsis muaj piam thaj yog qhov zoo. Koj kuj tseem yuav nyiam dej xas ntsuab thiab. Txij lub sijhawm, koj yuav tsum tau siv cov kua txiv tshiab thiab dej ntxhia. Nws yog ib qho tseem ceeb los saib xyuas lub qhov dej siv siv.

Peb paub los ntawm cov npe cov zaub mov twg uas ua rau cov ntshav muaj roj cholesterol, tab sis peb tseem tsis tau hais txog qhov muaj kev phom sij zoo li mayonnaises thiab kua ntses. Peb yuav tsum hais tam sim ntawd tias nws muaj nqis muab tsis tsuas yog muab rau lawv, tab sis kuj muaj cov yias, cov txiv ntoo ntsev, kab chocolate, khoom noj los ntawm cov chaw tsim khoom noj khoom haus thiab cov khoom lag luam ua tiav. Txhua yam no yuav tsum raug txwv yog tias koj nrhiav kev rov qab.

Yog li, hnub no peb kawm paub cov zaub mov twg nce cov roj cholesterol hauv cov ntshav, thiab cov twg yog cov qis dua. Los ntawm qhov no nws tuaj yeem xaus lus tias cov khoom lag luam uas muaj cov roj ntau ntau ntxiv hauv qib "lipid" tsis zoo. Yog tias koj mob siab tiag txog cov lus nug ntawm qib roj cholesterol, tsuas yog mus noj zaub mov kom zoo thiab qhov kev xav tau ua raws li qee qhov kev noj haus yuav ploj mus ntawm nws tus kheej.

Coob leej ntau tus neeg tsis tshua xav tias yuav tsis pub hloov mus rau kev noj haus kom tsim nyog. Tab sis nws yog qhov hloov tau zoo rau cov tshuaj. Hmoov tsis zoo, nws yooj yim dua rau cov neeg mob rau khoom lawv tus kheej nrog cov tshuaj siv tshuaj dua li rov ua kom lawv txoj kev noj qab haus huv hauv txoj kev paub. Thiab tam sim no peb nco ntsoov tias cov roj (cholesterol) tseem ceeb yog li 5 mmol / L, nce me ntsis - nce txog 6,5 mmol / L, qhov tseem ceeb - nce txog 7,7 mmol / L, muaj kev phom sij txog lub neej - ntau dua 7.7 mmol / L.

Nws yuav muaj txiaj ntsig kom paub tias tsis tsuas yog cov zaub mov tuaj yeem ua rau nce cov cholesterol. Kev noj qab haus huv tsis zoo thiab kev noj zaub mov tsis zoo, lub cev ua haujlwm tsis zoo, kev rog dhau mus, kev haus dej haus cawv, thiab keeb kwm caj ces tuaj yeem ua rau qhov no.

Nyob rau hauv txhua rooj plaub, nco ntsoov tias hauv qhov kev tawm tsam no tawm tsam cov cholesterol, ntau nyob ntawm koj!

Qab zib thiab ncuav

Cov khoom lag luam tsim khoom - xws li cov khoom qab zib zij, yob, cov ncuav qab zib, cov khoom qab zib - muaj ntau tus naj npawb ntawm cov khoom uas tuaj yeem ua rau nce hauv cov cholesterol. Cov no suav nrog butter, whipped cream, margarine thiab lwm yam yooj yim carbohydrates uas catalyze thiab leeb lipid metabolism hauv lub cev.

Nrog kev noj kom zoo ntawm cov khoom no, kev pheej hmoo rog rog nce. Kev hnyav dhau, dhau los, yog qhov teeb meem rau ntau tus kab mob hnyav - ntshav qab zib, mob plawv, mob atherosclerosis. Tag nrho cov pathologies yog cuam tshuam, tuaj yeem ua tiav thiab muaj txiaj ntsig ntawm txhua txoj kev txhim kho.

Pawg khoom no yog tus khaws cov ntaub ntawv hauv qhov degree ntawm cov roj (cholesterol) nce ntxiv. Ua ntej tshaj plaws, vim nws qhov ubiquity thiab qhov ntau uas cov khoom no tau noj. Lub ntsiab ntawm cov kab mob tseem ceeb hauv lawv cov kev sib xyaw yog hydrogenated cov rog, uas tau tsim tom qab kib ob peb ntu ntawm tib cov roj. Ntxiv rau, cov zaub mov nrawm muaj carcinogens.

Hamburgers, qhaub cij, shawarma, burritos - txhua yam ntawm lawv ua mob tsis tsuas yog cov roj (cholesterol) cov ntaub ntawv, tab sis kuj tseem muaj lwm cov plab hnyuv siab raum thiab tshuab. Gastritis, dyspepsia, peptic rwj tuaj yeem tsim kho.

Qaub khoom txom ncauj thiab khoom noj txom ncauj

Cov khoom noj txom ncauj hauv qab ntsev, zoo li txhua yam khoom noj qab ntsev ntau dhau, ua rau muaj kev cuam tshuam cov roj ntsha zoo thiab kev noj qab haus huv ntawm cov hlab plawv. Kev noj ntsev ntau dhau yog ib qho laj thawj ntawm kev txhim kho kev mob ntshav siab thiab ntshav siab heev ntawm cov neeg mob. Cov keeb kwm yav dhau los, nrog rau cov txheej txheem no, cov roj (cholesterol) nce, tshwj xeeb tshaj yog cov roj av qis zoo.

Tej daim thiab lwm yam khoom noj txom ncauj hauv trans nqaijrog, cov roj carbohydrates ceev thiab yam tsawg kawg ntawm kev siv roj ntsha pab rau lub cev. Cov khoom no nrog cov ntshav ntxiv rau hauv cov ntshav yog txwv tsis pub.

Npias, champagne thiab haus dej haus

Cov dej qab zib roj carbon fiber ntau suav nrog qhov ntau ntawm cov piam thaj thiab cov zaub mov zom tau yooj yim. Qhov no cuam tshuam tsis zoo rau cov txheej txheem kev zom zaub mov thiab cov metabolism, yog li cov khoom no yuav tsum raug cais tawm ntawm cov khoom noj.

Raws li rau cov dej cawv, nws yog ib qho tseem ceeb kom qhia meej lawv hom thiab ntau npaum li cas, uas tso cai rau hyperlipidemia. Kev haus dej cawv tsis zoo yog txwv tsis pub ua. Nws pab txhawb qhov kev tso tawm ntawm lub zog "khoob", kev hyperactivation ntawm lipid thiab carbohydrate metabolism, cov ntshav siab ntxiv thiab kev qaug cawv ntau.

Haus dej cawv tsawg tsawg hauv cov me me, kho me ntsis tshuaj. Pab tau yog liab qhuav cawu cub. Yog tias koj noj nws 50 grams txhua ib mus rau ob hnub, nws yuav muaj txiaj ntsig zoo cuam tshuam rau cov hlab plawv - microcirculation thiab cov ntshav tso rau cov nqaij mos ischemic thiab cov kabmob yuav ua kom zoo dua.

Caviar liab thiab dub

Yog, cov roj (cholesterol) tiag tiag nyob hauv qhov kev ua si ntses. Txawm li cas los xij, nrog rau cov rog no, ntau yam tshuaj muaj nyob rau hauv nws cov muaj pes tsawg leeg, uas, nrog cov roj (cholesterol) siab, tuaj yeem rov qab, ua rau kom rov ua kom huv thiab huv si ntawm cov tsiaj txhu. Caviar liab yog nplua nuj nyob hauv Omega-3 thiab Omega-6 polyunsaturated fatty acids, uas yog angioprotectors, nce vascular elasticity, ua rau cov txheej txheem ntawm kev tsim kho thiab ntxuav ntawm endothelium.

Nyob rau hauv caviar, qhov kev tsim txom yog ntau npaum li cov txiaj ntsig - lawv, qhov tseeb, rho tawm ib leeg tawm. Yog li, kev siv cov khoom no tuaj yeem tso cai nyob hauv cov khoom me me, tab sis nruj me ntsis tom qab sab laj nrog koj tus kws kho mob.

Lub siab thiab lwm yam kabmob ntawm cov tsiaj

Nrog rau cov rog hauv siab, cov zaub mov xws li daim siab, nqaij nyuj thiab nqaij npuas nqaij, nqaij qaib, thiab tag nrho cov khoom lag luam tawm hauv cov zaub mov noj tau. Txwv rau "nqaij liab" - tshwj xeeb tshaj yog nqaij npuas. Cov nqaij ntawm cov noog yog qhov tsawg dua kev phom sij. Nws yog cov calories, uas tsis muaj rog, thiab feem ntau muaj nyob hauv cov zaub mov ntawm ntau yam.

Kev saib xyuas tshwj xeeb yuav tsum tau them rau cov khoom siv mis nyuj - nws tau tso cai tawm ntawm cov khoom lag luam nrog cov zaub mov muaj roj tsawg thiab cov rog cov mis cov zaub mov hauv cov zaub mov noj.

Cov rog pauv - cov rog tshaj plaws rau lub plawv thiab cov hlab ntshav

Trans nqaijrog yog cov hloov rau cov tsiaj thiab zaub mov rog cov rog hauv ntau cov zaub mov. Hauv lawv cov qauv, lawv yog cov lipids txawv teb chaws, txij li nyob hauv tib neeg lub cev tsis muaj cov enzymes tshwj xeeb uas muaj peev xwm ua kom zom tau txhua qhov.

Qhov kawg ntawm lub xyoo pua xeem, ib pawg kws tshawb fawb los ntawm University of Amsterdam tau tshawb fawb txog kev hloov cov rog thiab lawv txoj haujlwm hauv kev txhim kho atherosclerosis. Nws tau muab tawm tias nyob rau hauv lawv cov kev nqis tes ua muaj qhov txo HDL (cov "roj" zoo) thiab cov lus qhia ntxiv hauv cov roj "phem" - LDL.

Txuas ntxiv, trans cov rog yog ib qho ntawm cov txiaj ntsig uas ua rau cov rog rog. Lawv tuaj yeem ua rau txo qis qhov tsis haum ntawm cov ntaub so ntswg rau insulin, yog li ua rau pathogenesis ntawm ntshav qab zib mellitus. Lawv muaj lub luag haujlwm hauv kev txhim kho cov hlab plawv hlab plawv (mob plawv) - vim muaj qhov tsis zoo ntawm kev ywj pheej thiab endothelium ntawm cov hlab ntsha cov hlab ntsha hauv plawv, ntxiv rau muaj kev pheej hmoo mob plawv. Tam sim no ntau lub teb chaws vam meej yog txwv tsis pub siv cov nqaijrog trans hauv cov zaub mov.

Ua ntej yuav khoom ntawm lub khw loj, nws raug nquahu kom koj ua tib zoo kawm txog cov qauv ntawm cov khoom lag luam uas xaiv. Yog tias cov nqaijrog trans muaj nyob rau ntawd, txawm tias muaj tsawg me me, koj yuav tsum caiv tsis txhob nriav cov khoom no.

Hauv kev xaus, peb xav txog lub rooj dav dav uas piav qhia cov zaub mov twg nce cov roj (cholesterol) thiab qhov kev pheej hmoo siab npaum li cas ntawm tus txheej txheem no rau cov khoom lag luam.

Cov lus xaus ntawm cov roj (cholesterol) txhawb cov khoom noj

Hauv kem liab xim Cov npe no qhia cov khoom lag luam uas nws cov roj (cholesterol) dhau ntawm cov txiaj ntsig zoo rau cov lipid metabolism. Cov khoom no yuav tsum tau muab pov tseg lossis cov khoom kom muaj nuj nqis ntau. Lub daj cim cov khoom noj uas raug tso cai nyob rau hauv cov khoom noj nrog cov roj (cholesterol) siab, tab sis nrog ceev faj, hauv qhov ntau thiab tsawg thiab tsuas yog tom qab sab laj nrog tus kws kho mob profile.

Noj zaub mov kom zoo yog qhov kev tiv thaiv tseem ceeb ntawm kev txhim kho cov mob atherosclerosis thiab cov rog (HDL thiab LDL). Qhov tseem ceeb ntawm cov khoom noj cog hauv cov zaub mov, txiv hmab txiv ntoo tshiab, zaub qhwv thiab lwm yam zaub, kev cais tawm ntawm ntsim, kib, haus thiab ntau dhau cov zaub mov noj yog qhov tseem ceeb ntawm kev noj qab haus huv thiab cov metabolism hauv lub cev.

Lub hauv paus ntsiab lus ntawm kev khiav haujlwm

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Yuav ua li cas cov zaub mov ntxiv ua rau cov ntshav muaj roj cholesterol? Txhawm rau kom nkag siab txog kev ua haujlwm ntawm lawv cov kev ua ntawm lub cev, nws txaus kom nco ntsoov tias nws yog hom tshuaj dab tsi. Nws yog cov organic sib txuas, ib txwm muaj lipophilic cawv, uas muaj nyob hauv cov cell ntawm cov kab mob ntau yam muaj sia. Qhov tshwj tsis yog cov nroj tsuag thiab nceb. Nws hloov tawm tias nws yog ib feem ntawm ib qho khoom noj ntawm cov tsiaj keeb kwm thiab nrog nws nkag mus rau tib neeg txoj hnyuv, thiab los ntawm qhov ntawd mus rau hauv cov hlab ntshav.

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Txawm li cas los xij, qhov no tsis txhais hais tias txhua lub sijhawm kiag li txhua yam khoom siv tsiaj nce ntxiv roj. Nws yog ib qho tseem ceeb xav txog ob lub ntsiab lus.

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Firstly, lawv muaj nws hauv qhov tsis sib xws, thaum lub sij hawm qhov sib txawv yog qhov tseem ceeb. Piv txwv li, 570 mg ntog ib 100 g ntawm nqaij qaib qe, thiab tsuas yog 1 mg nyob rau hauv tib lub txiaj ntsig ntawm tsis muaj roj-tsev cheese.

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Thib ob, qee cov khoom lag luam ntawm cov tsiaj keeb kwm muaj ntau nyob rau hauv omega-3 fatty acids thiab, nyob rau hauv lawv cov cawv, nce tsis muaj kev phom sij, tab sis muaj txiaj ntsig zoo ntawm cov roj cholesterol, uas ua rau muaj txiaj ntsig zoo rau lub xeev ntawm cov hlab plawv. Cov no suav nrog cov ntses ntau hom thiab cov khoom noj muaj roj tsawg.

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Cov lus xaus

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Cov khoom ntawm cov tsiaj keeb kwm tsis tuaj yeem raug cais tawm ntawm cov zaub mov vim tias lawv muaj cov roj (cholesterol). Koj yuav tsum paub nyob rau hauv uas nws qhov ntau yog tawm ntawm cov kab kos (lawv siv tsis zoo rau kev noj qab haus huv), thiab nyob rau hauv uas nws tsis ntau npaum li cas (lawv tsuas yog xav tau txwv thiab ua ke nrog cov khoom noj txhua hnub ntawm cov tshuaj no).

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Nws yog ib qho tseem ceeb kom paub qhov txawv ntawm cov khoom noj twg kom cov roj (cholesterol) zoo thiab yam twg tsim nyog cov roj (cholesterol) phem. Cov qub yuav tsum muaj nyob hauv cov khoom noj khoom haus, tom kawg yuav tsum tau muab cais tawm.

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Thaum twg nws yog qhov tseem ceeb

Nrog hypercholesterolemia

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Yog tias, nrog kev nce qib hauv cov roj (cholesterol) hauv cov ntshav ntau dua (ntau dua 5.2 mmol / l), koj txuas ntxiv noj zaub mov ntawm cov tsiaj keeb kwm uas tau nce nws ntau dua, qhov kev pheej hmoo ntawm kev mob atherosclerosis, ischemia thiab mob plawv nce ntau zaug. Thaum tsis muaj kev hloov pauv ntawm cov zaub mov ntawm cov neeg zoo li no, lawv txoj kev noj qab haus huv tsis muaj zog zuj zus: kev nce siab, tachycardia pib, thiab lub cev hnyav nce.

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Nrog atherosclerosis

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Nrog rau qhov kev kuaj mob no, kev loj hlob tshwm sim nyob rau sab hauv phab ntsa ntawm cov hlab ntsha, uas tsis muaj ib yam dab tsi ntau dua li LDL muaju uas ua rau nag lossis daus. Yog tias tib lub sijhawm koj txuas ntxiv noj cov zaub mov uas ua rau cov cholesterol nce siab, yuav muaj ntau dua thiab ntau dua cov plaques. Vim li ntawd, lawv ua rau txhaws ntawm cov hlab ntshav, uas tuaj yeem ua rau mob stroke, plawv nres, thiab tuag taus.

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Nrog ntshav qab zib

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Txhawb cov ntshav qabzib ua rau lub cev tsis ua haujlwm metabolism hauv lub cev. Raws li qhov tshwm sim, qhov ntau npaum li cas ntawm lipids nce. Yog li, cov neeg mob ntshav qab zib tas li yog atherosclerosis, kev rog, ntshav tawm ntshav thiab lwm yam kab mob. Hauv qhov no, cov neeg uas muaj qhov kev kuaj mob xav tau tsis tsuas yog suav cov lej ntawm cov khob cij khoom noj hauv cov khoom lag luam thiab coj mus rau hauv lawv cov lej glycemic, tab sis kuj tseem yuav paub txog qhov twg nce cov kev nkag siab ntawm LDL hauv cov ntshav thiaj li yuav txwv tsis pub siv.

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Piv txwv li, nqaij qaib mob siab GI yog 0, thiab cov neeg mob ntshav qab zib tsis xav txog nws tsim nyog yuav tsum tau cais nws tawm ntawm lawv cov kev noj haus. Tab sis ib 100 g ntawm no by-product tso nyiaj rau 492 ml ntawm cov roj cholesterol - thiab qhov no yog qhov qhia tau zoo tshaj uas qhia tias nws siv yuav tsum tau txwv.

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Thaum poob ceeb thawj

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Tso cov khoom noj rau cov zaub mov tom ntej, poob phaus feem ntau tsis suav nrog cov zaub mov ntawm cov zaub mov ntawm tsiaj keeb kwm muaj cov ntsiab lus rog. Hauv qab qhov kev txwv yog cov menyuam yaj, hnyuv ntxwm, nqaij npuas, ntau qhov kev tawm tsam, txawm tias nqaij qaib (duck, os)), ntses ntses, fermented ci mis nyuj, qaub cream, qab zib. Yog tias koj saib ntawm lub rooj ntawm cov ntsiab lus roj, nws yog nyob rau hauv lawv tias nws qib yuav tawm qhov nplai. Thiab txhua yam yog qhov sib txawv nrog cov zaub mov muaj roj tsawg, uas tau tso cai los ntawm cov khoom noj feem ntau: nqaij qaib, ntses dej ntses, roj tsawg rog kefir nrog tsev cheese, thiab lwm yam. Lawv muaj roj tsawg.

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Muaj kev zam. Piv txwv, thaum poob ceeb thawj, nws raug nquahu kom noj nqaij nyuj thiab nqaij menyuam nyuj, tab sis nrog atherosclerosis - tsis yog. Lawv muaj rog tsawg, thiab muaj roj cholesterol ntau. Thiab hloov ua lwm yam: hauv cov khoom noj muaj roj, cov hom ntses rog yog txwv tsis pub, thiab nrog nce qib ntawm LDL raug pom zoo, vim tias lawv muaj cov roj omega-rog kom zoo.

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Txog rau txhua yam kab mob ntawm cov hlab plawv, cov khoom noj khoom haus pom zoo kom tsis suav cov zaub mov los ntawm cov zaub mov noj uas ua rau nce qib hauv cov cholesterol. Lawv cuam tshuam loj dua qhov mob ntawm tus neeg mob.

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Tshwj xeeb cov xwm txheej

Hauv menyuam yaus

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Kiag li rau txhua tus menyuam yaus - ob qho tib si noj qab haus huv thiab nrog ntau yam kev kuaj mob - nws yog qhov muaj txiaj ntsig kom noj cov zaub mov uas ua rau kom nce qib ntawm lipoproteins ntau, thiab txwv tsis pub noj zaub mov rau cov neeg uas ua rau nce siab ntawm LDL. Cov qub tau muab cov menyuam yaus ua kom noj qab nyob zoo txhua hnub (omega-3) ntawm cov tsiaj keeb kwm, uas yog qhov tseem ceeb hauv kev txhim kho thiab tsim tus menyuam lub cev. Cov tom kawg feem ntau muaj kev cuam tshuam tsis zoo rau cov kab mob loj hlob. Ntxiv mus, kev noj haus zoo li no yuav tsum tau ua raws txhua tus neeg, txij li hnub nyoog yau, muaj cov kab mob mus rau lub plawv.

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Kev noj zaub mov rau me nyuam txhua hnub rau cov me nyuam tsis pub ntau tshaj 250 mg. Nrog kom nce qib ntawm LDL, qhov bar poob rau 200 mg.

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Hauv poj niam

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Cov poj niam thoob plaws hauv lawv lub neej muaj kev cuam tshuam loj heev los ntawm kev sib deev ntau zaus (cev xeeb tub, yug menyuam, lub cev ntas). Qhov no ua rau cov rog dhau los, mob ntshav qab zib, mob atherosclerosis thiab lwm yam kab mob. Yog li, lawv tsuas yog yuav tsum ua raws li kev noj haus nrog kev txwv ntawm cov zaub mov uas ua rau cov cholesterol. Qhov peculiarity ntawm kev noj haus zoo yog tias nws yog qhov yuav tsum tau txwv tsis pub txawm tias cov khoom lag luam uas ua rau muaj kev nce siab ntawm cov lipoproteins uas muaj txiaj ntsig zoo (cov rog ntawm cov ntses, piv txwv), vim tias lawv muaj calorie ntau dhau. Txoj kev tawm - yog tias ua tau, hloov lawv nrog cov zaub cov rog (txiv roj roj, txiv ntoo, avocados)

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Kev noj tshuaj rau txhua hnub rau cov poj niam tsis pub tshaj 300 mg. Ntawm theem siab ntawm LDL - 250 mg.

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Hauv neeg

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Tsis zoo li poj niam, txiv neej tsis tuaj yeem tsis kam noj zaub mov ntawm tsiaj yam tsis muaj txim. Qhov no yog lub cev tsis yooj yim rau lawv, thiab cov kws tshaj lij kuj tseem ntseeg tau tias tus txiv neej pojniam muaj txiv neej cuam tsawv los ntawm qhov no. Yog li no, rau lawv, lub cim tseem ceeb hauv lawv txoj kev xaiv yog qhov zoo ntawm lipoproteins - lawv yog qhov kub ceev lossis tsawg. Cov qub yuav tsum muaj nyob rau hauv kev noj haus, tom qab kawg yuav tsum tau saib xyuas kom cov khoom noj txhua hnub tsis pub tshaj (rau tus txiv neej nws yog tib yam li rau cov poj niam, saib sab saud).

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Hauv cov laus

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Tom qab 50 xyoo, txoj kev pheej hmoo ntawm kev tsim CVD nce ntxiv, thiab cov lus nug ntawm txoj kev xaiv cov khoom lag luam kom zoo rau lub cev noj qab haus huv thiab tib lub sijhawm muaj zaub mov zoo ua ntau yam dua li puas tau ua. Yuav tsum tau muab tshem tawm lossis txwv tsis pub cov uas ua rau muaj cov cholesterol ntau hauv cov ntshav. Tab sis nce qhov siab ntawm cov lipoproteins zoo yuav tsum muaj nyob hauv kev noj haus. Lawv tsis tsuas yog txhawb cov phab ntsa ntawm cov hlab ntsha, uas ua ntau dua xyoo, tab sis kuj txhim kho cov roj ntsha biochemistry (txo LDL). Lawv tseem yuav muab lub cev nrog cov tseem ceeb muaj txiaj ntsig polyunsaturated fatty acids uas ua rau qeeb kev laus.

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Kev noj haus txhua hnub ntawm 50 xyoo yog tsis pub ntau tshaj 300 mg (thiab tsuas yog nrog cov khoom los ntawm "ntsuab" daim ntawv teev npe). Thaum theem siab ntawm LDL - 200 mg.

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Txhua yam khoom lag luam uas ua rau cov ntshav nce siab nyob hauv cov ntshav tau faib mus rau peb qhov tseem ceeb, uas yuav tsum ceeb toom rau txhua tus neeg uas muaj mob rau cov ntshav plawv. Tseem tshuav ib qho plaub ntxiv, tab sis nws me ntsis txawv ntawm tas.

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Daim ntawv teev ntsuab

Dab tsi yog suav nrog: cov khoom noj uas ua rau muaj cov roj (cholesterol) zoo.

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1. Nquag nrog rau hauv koj cov zaub mov noj.
2. Cov ntses ntses, nqaij thiab nqaij ntses.
3. Lwm txoj kev ua noj ua haus tau txais kev tso cai, tab sis tsis siv li.
4. Frying yog txwv tsis pub.
5. Saib xyuas tias theem ntawm cov roj (cholesterol) noj tsis tau siab dua tus cwj pwm txhua hnub.

Lawv cov muaj pes tsawg leeg: Muaj kev noj qab haus huv omega-rog (PUFAs).

p, blockquote 37,0,0,0,0 -> Ntses muaj cov omega-rog kom zoo thiab tsuas yog cov roj "zoo" hauv peb lub cev.

Ua rau lub cev:

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• tsis nce qib LDL - tsuas yog HDL,
• ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntsha
• ntxuav lawv ntawm atherosclerotic plaques,
• tiv thaiv kev tsim kho ntawm ntau yam CVD.

Thawj lub npe ntsuab yog cov khoom noj muaj roj (cholesterol):

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• carp, salmon qus, pollock, halibut, sardines nyob rau hauv cov roj, stellate sturgeon, herring, mackerel, tuna, eel, trout, pike,
• kefir (1%), whey, ua tsev hauv tsev cheese (tsis pub ntau tshaj 4% rog), muaj roj tsev cheese tsawg,
• cw, crayfish,
• yaj.

Daim npav ntsuab thib ob yog cov zaub mov tsis muaj roj (cholesterol):

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• avocado, txiv kab ntxwv,
• Zaub pob qe, qos yaj ywm qab zib, txaij,
• unrefined txiv roj roj thiab canola,
• walnuts, almonds, hazelnuts, txiv laum huab xeeb, pistachios,
• cov nplej xim av
• kua, lima thiab noob taum liab,
• ntsuab thiab dub tshuaj yej
• iab iab chocolate, caw liab liab,
• berries (tag nrho cov qaub).

Yog tias ntsuas ntshav qhia tias qib HDL qis dua qub (rau cov poj niam, p, blockquote 41,0,0,0,0 ->

Daim ntawv daj

Dab tsi yog suav nrog: cov khoom lag luam uas, nrog kev siv ntsiag to thiab siv tau, tsis nce cov ntshav hauv cov ntshav siab.

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1. Muab rau hauv cov khoom noj 2-3 zaug hauv ib lub lis piam hauv cov khoom tsawg.
2. Nqaij nqaij los rau ci lossis ci, hau, tsuav, ci, tab sis tsis txhob kib.
3. Ua ntej tso nws los ntawm cov khaubncaws sab nraud povtseg thiab tawv nqaij, yaug kom huv.
4. Cov khoom noj siv mis yuav tsum ntawm cov rog hauv nruab nrab cov ntsiab lus, raws li qhov ua tau.
5. Qe - 1 pc. tsis pub ntau tshaj 2 zaug hauv ib lub lis piam. Cov zaub mov zoo: poached, hnab, nqa qe thiab nplai. Nws yog qhov tsis tsim nyog kom npau npau dhau.
6. Saib xyuas tias theem ntawm cov roj (cholesterol) noj tsis tau siab dua tus cwj pwm txhua hnub.

Lawv cov muaj pes tsawg leeg: cov roj (cholesterol) nruab nrab, yog cov peev xwm ntawm cov protein zoo.

p, blockquote 44,0,0,0,0 -> Nqaij qus yog qhov zoo ntawm cov protein zoo, tab sis kev noj ntau dhau tsis tsim nyog.

Qhov cuam tshuam rau lub cev nrog kev siv kom yog:

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• tso cai rau koj los tswj qhov sib npaug ntawm cov roj (cholesterol) phem thiab cov roj tsis zoo,
• thaum poob ceeb thawj, lawv pab khaws cov leeg nqaij,
• pab rau ntshav qab zib.

"Daj" teev cov zaub mov uas nce qib LDL:

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• kev ua si (coe mos lwj, nqaij mos lwj),
• qaib keej
• kua mis nyeem qaub ntuj,
• kefir (ntau dua 1%, tab sis tsawg dua 3%),
• tshis mis
• nees nqaij
• phaub nqaij
• qaib mis noj mis
• mis nyuj (ntau dua 2% thiab tsawg dua 3%),
• lee (tsawg dua 30%),
• tsev cheese (nrog ib feem pua ​​ntawm cov ntsiab lus rog),
• dav qaib
• lub qe.

Cov khoom lag luam tawm hauv daim ntawv daj teev cov roj (cholesterol) tsuas yog tias koj siv nws ntau dhau thiab hauv ntau. Yog li ntawd, lawv yuav tsum muaj peev xwm ua kom tau qis rau kev noj tsis tau.

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Daim Ntawv Npe Liab

Dab tsi yog xam nrog: cov zaub mov uas ua rau cov roj (cholesterol) phem.

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1. Nws raug txwv tsis pub siv ib daim ntawv twg.
2. Lawv yuav tsum nrhiav kom tau ib qho kev xaiv sib npaug: hloov ntawm nqaij nyug thiab nqaij npuas - nqaij qaib mis, hloov rau cov khoom noj muaj roj - rog tsis muaj roj, thiab lwm yam.
3. Yog tias muaj kev xav noj lawv (ntawm rooj noj mov lossis rau kev kho mob), tsis txhob tsim txom nws. Kev Pabcuam Loj - Min. Tshem tawm cov rog ntawm cov nqaij.

Lawv cov muaj pes tsawg leeg: cov roj (cholesterol) thiab rog.

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Ua rau lub cev:

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• nce cov ntsiab lus ntawm cov lipoproteins tsawg-ceev hauv cov ntshav,
• pab rau kev tsim cov atherosclerotic plaques,
• nce txoj kev pheej hmoo ntawm kev tsim mob atherosclerosis thiab lwm yam CVDs,
• pab txhawb rau koj qhov hnyav ntxiv
• paug cov mob ntshav qab zib thiab thaum laus,
• cuam ​​tshuam cov lipid metabolism, qeeb lipolysis thiab cov metabolism hauv dav dav.

"Liab" cov npe khoom noj uas nce qib LDL:

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• nqaij nyuj
• siav hnyuv ntxwm, tsis haus cawv,
• qaib ncej puab thiab qws raj,
• butter
• mis nyuj (ntau dua 3% cov rog ua haujlwm),
• mob siab pate,
• mob siab, mob raum, siab, hlwb (nqaij nyuj, nqaij npuas),
• hnyuv ntxwm, sausages,
• nqaij npuas
• lee (ntau dua 30%),
• qaub cream
• nyuaj thiab ua cheese
• cov os
• nqaij nyuj nplaig
• qe hmoov.

Ntau tus, xav tias nqaij qaib yog cov muaj txiaj ntsig protein, tsis txhob xav tias qee qhov ntawm nws feem cuam tshuam rau cov kab mob plawv thiab nce qib LDL. Lwm tus yuav cov mis hauv khw, tsis them nws cov ntsiab lus nws cov rog, thiab txhua yam uas ntau dua 3% ua rau muaj kev cuam tshuam ntawm cov hlab ntsha thiab kev nyob zoo. Yog li no, daim ntawv teev npe no muaj nqis saib ze dua.

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Daim ntawv dub

Muaj lwm cov npe uas tseem ceeb rau cov neeg uas raug mob hypercholesterolemia, CVD, mob ntshav qab zib thiab rog dhau.

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Dab tsi yog suav nrog: cov khoom lag luam uas tsis muaj gram ntawm cov roj (cholesterol), tab sis, txawm tias qhov no, lawv tau nce nws qib ntau hauv cov ntshav, ua yeeb yam los ntawm lwm yam.

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Txoj cai ntawm lawv siv yog ib qho thiab tsuas yog: kom cais tawm ntawm kev noj haus txhua. Hloov lawv nrog tsis muaj dab tsi yog qhov tsim nyog, txij li cov txiaj ntsig los ntawm lawv yog qhov tsawg.

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Lawv cov muaj pes tsawg leeg: tsis muaj cov roj (cholesterol), feem ntau lawv yooj yim carbohydrates, muaj qhov siab glycemic.

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Ua rau lub cev:

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• cuam ​​tshuam cov rog metabolism, lipolysis, cov metabolism hauv kev ua haujlwm dav dav,
• nce LDL ntau ntau vim yog qhov tseeb tias lawv ua rau muaj kev nce ntxiv hauv cov piam thaj hauv ntshav,
• pab rau kev tsim cov quav hniav hauv cov hlab ntsha,
• txhaum kev hnyav
• nce mob ntshav qab zib.

Lawv yuav tsum raug zam tsis yog los ntawm cov neeg uas muaj kev pheej hmoo ntawm kev mob atherosclerosis, tab sis kuj los ntawm txhua tus neeg uas muaj nuj nqis rau lawv txoj kev noj qab haus huv. Lawv tseem tuaj yeem txiav tawm hauv ntshav qab zib thiab poob phaus.

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"Dub" cov npe khoom noj uas nce qib LDL:

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• confectionery: mousse, meringue, khoom qab zib, marzipan, lee, souffle, ncuav, eclairs,
• khoom qab zib: khoom qab zib, jam, jam, marshmallows, chocolate, jelly, marmalade, roasting, jam, txiv hmab txiv ntoo candied, pastille, halva, confiture, ncuav qab zib, cheesecakes, yob, muffins, donuts, muffins, ncuav, ncuav qab zib gingerbread,
• trans fats: butter, roj zaub ua kom zoo dua, muaj roj qab rog, mayonnaise, txiv laum huab xeeb, paj kws, ntxig zaub ntxig, kua roj,
• kas fes, haus dej cawv (tsis suav nrog cawv txiv hmab liab), haus dej haus.

Yog tias koj tuaj yeem siv cov npe no thiab siv cov khoom lag luam tau teev hauv lawv kom raug, koj tsis tuaj yeem ntshai koj qhov mob thiab kuaj ntsuas. Nrog rau kev kho kev noj haus zoo li no, yog tias ua ke nrog kev siv tshuaj kho mob hyperglycemia, kev tshuaj ntsuam yuav zoo li qub (yog tias tus mob tsis pib).

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Cais cov lus pom zoo

Cov neeg uas twb muaj mob atherosclerosis, tawg, mob ntshav qab zib mellitus, rog dhau lawm thiab CVD yuav tsum sau tawm cov npe ntawm cov khoom noj uas ua rau cov ntshav muaj roj cholesterol. Rau lawv, ua cov ntawv qhia zaub mov zoo tuaj yeem yog teeb meem ntawm lub neej thiab kev tuag. Kev faib cov npe "ntsuab" thiab daj "daj" kom zoo thiab tsis tso cov "liab" thiab "dub" npe, koj tuaj yeem tso cov LDL zoo li qub thiab txhim kho koj tus kheej kom zoo.

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Cov uas ua raws li cov ntsiab cai ntawm kev noj zaub mov kom zoo lossis muaj lub siab xav rau CVD yuav tsum ua raws li cov roj cholesterol txhua hnub (300 mg). Muaj cov duab kos uas qhia tias ntau npaum li cas ntawm cov tshuaj no muaj nyob hauv ib qho khoom lag luam - lawv tso cai rau koj kom tsis pub dhau qhov ntsuas pom zoo (hais hauv qab). Qhov no yuav tiv thaiv cov kab mob plawv los ntawm ntau yam teeb meem thiab txo qhov txaus ntshai ntawm cov kab mob cuam tshuam nrog nws.

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Cais, nws tsim nyog hais txog cov khoom uas ua rau muaj cov roj cholesterol ntau npaum li 45%. Lawv tuaj yeem suav nrog ob daim ntawv teev npe ib zaug: "liab" (vim tias lawv tus kheej muaj cov tshuaj phem no nyob hauv ntau) thiab "dub" (tsis muaj nws, tab sis lawv yuav tsum tau muab cais tawm ntawm cov zaub mov mus ib txhis).

p, blockquote 65,0,0,0,0 -> Cov Khoom Noj Tau Tsawg Yuav Tsum Tshem Tawm Los Ntawm Koj Li Kev Noj Haus Mus Li

Nov yog txhua tus neeg nyiam ua khoom noj sai:

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• cov dev kub
• hamburgers
• cheeseburgers
• qhaub cij
• nuggets
• ntxhua khaub ncaws, thiab lwm yam.

Lawv muaj cov roj pauv ntau, uas cuam tshuam cov hlab ntsha thiab kev noj qab haus huv feem ntau. Lawv nyob rau hauv yuav luag txhua tus kabmob contraindicated.

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Lo lus nug tshwm sim tam sim ntawd ntawm tsis muaj tsawg dua sushi. Nrog lawv qhov xwm txheej yog txawv. Cov ntawm lawv, uas suav nrog salmon, tuna thiab eel, muaj txiaj ntsig zoo vim tias lawv muaj cov omega rog. Nyob rau tib lub sijhawm, txheeb xyuas ntau yam ntxiv uas siv tau los npaj lawv. Ntau cov kua ntsw, Japanese omelet, caviar, mos cheese tuaj yeem nce LDL hauv cov ntshav. Tsis tas li ntawd, yog tias ntses yog qhov tshiab - nws yog qhov tseem ceeb, yog tias haus luam yeeb - nws zoo dua tsis txhob xaj li ntawv yob.

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Qhov kev nyab xeeb tshaj plaws: Philadelphia, California, Unagi, Maguro (hauv lawv cov qauv qub).

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Tempura yuav tsum raug zam, vim nws tsis paub tseeb tias lawv ci li cas - siv cov rog pauv lossis tsis.

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Yog li ntawd, cov lus tsis sib xws sushi, qaws, phom thiab lwm yam zaub mov ntses ntawm cov teb chaws ua noj sab hnub tuaj tuaj yeem raug ntaus nqi rau "daj" cov npe khoom. Lawv qhov kev siv yuav tsum tau txwv thiab ua tib zoo kawm cov lus sib xyaw.

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Txhawm rau ua kom tau txhua hnub ntawm cov roj (cholesterol), koj tuaj yeem siv cov ntaub ntawv hauv cov kab ntawv.

Cov lus sib xyaw ntawm cov roj (cholesterol) hauv cov nqaij thiab cov nqaij ua kom tawm

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Qe Cov Lus Roj Cholesterol

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Cov roj (cholesterol) hauv cov ntses thiab nqaij ntses

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Cov Lus Qhia Txog Cov Khoom Noj Kas Fes

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Cov lus ntawm cov roj (cholesterol) hauv cov rog thiab roj

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Peb kuj xav kom koj paub koj tus kheej ntawm cov khoom lag luam uas txo cov roj cholesterol thiab ntxuav koj cov hlab ntshav. Hais txog qhov no hauv lwm tsab xov xwm.

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