Yuav noj li cas nrog cov rog? > Noj qab zib rau cov ntshav qab zib

Noj nrog cov roj hauv cov ntshav pab txo cov kev hem thawj ntawm kev txhim kho cov kab mob ntawm lub plawv thiab cov hlab ntshav, thiab nws yog lawv qhov kev hem thawj rau cov neeg uas muaj cov roj cholesterol nyob hauv endothelium ntawm cov hlab ntsha.

Txoj hauv kev rau kev noj zaub mov kom zoo yuav pab txo lub cev qhov hnyav, tab sis koj yuav tsum ua hauv kev ua kom zoo, tsis yog tsuas yog hloov qhov zoo ntawm cov khoom lag luam, tab sis kuj txuas kev tawm dag zog. Tag nrho cov no yuav pab kom tsis txhob ua rau raug mob hnyav rau lub neej zoo.

Cov hauv paus ntsiab lus

Hypercholesterolemia tsis txhais tau hais tias tam sim no ib tus neeg yuav tsum tau zaum ntawm kev noj haus nruj heev rau lub neej. Ntawm qhov tsis sib xws, khoom noj khoom haus nrog cov roj cholesterol siab yog ntau yam sib txawv. Tus neeg mob tuaj yeem noj ntau yam qab qab.

Lub ntsiab cai tseem ceeb yog tus neeg mob yuav tsum tau txhim kho cov khoom noj kom zooCov. Tom qab ntawd nws yuav ua tiav tau kom txo qis hauv kev mloog zoo ntawm cov roj cholesterol hauv lub cev.

Cov hauv qab no yuav tsum tau ua raws:

Khoom noj muaj feem tsawg 5-6 zaug nyob rau ib hnub hauv qhov me me kom tiv thaiv tau noj ntau dhau.
Muab xam los noj cov calories uas ib hnub twg tau noj, xam ua poj niam thiab hnub nyoog.
Kev tsis kam los ntawm kev noj zaub mov ntawm cov khoom lag luam ua tiav, sausages, npaj cov hnyuv ntxwm thiab lwm yam khoom noj nqaij.
Khoom noj khoom haus kom tsim nyog suav nrog kev tsis lees txais cov khoom noj tsis zoo, ncuav qab zib, i.e. txhua yam uas muag hauv khw muag khoom. Tab sis ib tus neeg tuaj yeem npaj kho nws tus kheej los ntawm cov khoom lag luam uas tso cai nrog kev kuaj mob no.
1/3 txo kev noj cov rog.
Kev siv cov zaub roj muaj tseeb (pob kws, noob hnav, txiv ntseej, linseed) rau hnav khaub ncaws tais, zaub nyoos, tab sis tsis txhob kib.
Ib qho kev ua tiav ntawm cov zaub mov kib, vim tias nws muaj peev xwm nce siab ntxiv atherogenic cholesterol.
Xaiv cov khoom noj uas tsis muaj roj ntau hauv lub mis.
Muab tso rau hauv cov npe ntawm cov khoom lag luam ntses ntawm dej hav dej thiab dej hiav txwv, nyob rau hauv muaj polyunsaturated nqaijrog uas pab ntxuav cov hlab ntshav los ntawm cov quav hniav, teem tsawg kawg 3 ntses hnub hauv ib lub lis piam.
Tsis txhob noj nqaij npuas, tab sis hloov mus xaiv cov nqaij ntshiv (luav, nqaij nyuj, nqaij yaj) thiab noj lawv ntau tshaj 3 zaug ib lub lim tiam.
Noj kua mis mis yog cov muaj protein ntau tab sis cov roj ntshiv.
Suav rau hauv cov zaub mov noj nqaij (nqaij ntses, nqaij qaib). Cov zaub mov no yuav luag tsis muaj rog.
Coj tus cwj pwm noj porridge. Lawv muaj ntau lub cev ntxhib uas nqus thiab tshem tawm cov cholesterol los ntawm lub cev ib txwm muaj.
Noj txiv hmab txiv ntoo thiab zaub thiab noj tsawg kawg yog 500 g txhua hnub, feem ntau yog tshiab, tab sis koj tuaj yeem ci, rhaub, ua ib yam dab tsi hauv lub rhaub qeeb qeeb lossis ob lub rhaub dej.
Tsis kam haus kas fes, thiab yog tias nws yog ib qho nyuaj ua, yog tsawg kawg nws txo nws txoj kev noj mus rau 1 khob ib hnub lossis hloov nws nrog dej haus yog tias tsis muaj qhov kev tiv thaiv ntxiv rau kev mob nkeeg.
Tsis txhob haus npias, ntsuj plig, tab sis qee zaum koj tuaj yeem haus ib khob dej caw liab.

Kev noj zaub mov kom txo tau cov roj cholesterol hauv lub cev tsis yog li kev nruj. Ntawm qhov tsis sib xws, ua tsaug rau daim ntawv teev cov khoom lag luam uas tuaj yeem siv nws, nws muaj peev xwm los ua kom muaj ntau hom zaub mov rau txhua hnub. Qhov no yog qhov chaw tiag tiag rau kev sim ua noj, koj tuaj yeem noj zaub mov zoo txaus, noj haus thiab qhov txawv txav. Lauj kaub tais diav yuav qab los noj yam tsis siv lub caij tshwj xeeb, ua kom nrawm.

Qhov sib npaug ntawm cov protein, carbohydrates thiab cov rog

Yuav kom txo qis roj, cov neeg tsis tas yuav tsum tshem tawm cov rog kom rog los ntawm lawv cov kev noj haus. Txhawm rau kom lub cev ua haujlwm tau tiav, nws yuav tsum tau txais cov protein, carbohydrates, thiab lipids.

Ntau cov protein zoo yog nyob hauv cov zaub mov hauv qab no:

hiav txwv lossis dej ntses,
cw
nqaij nyuj thiab nqaij tawv (quav ntshiv),
qaib mis noj mis
tev nqaij qaib cov nqaij,
cov taum pauv, taum pauv, chickpeas, lentils thiab lwm yam legumes.

Kev kwv yees kwv yees ntawm pluas tshais thiab noj hmo kuj tseem tuaj yeem ua nrog cov tsev pheeb suab roj tsawg, kua mis nyeem qaub yog tsis zoo (tshwj xeeb yog ntuj thiab muaj roj), kefir. Tom qab ntawd koj tau txais cov khoom noj khoom haus tag nrho, muab lub cev nrog cov feem ntawm cov protein.

Rau cov neeg mob uas muaj lub siab cov roj (cholesterol) ntau, cov khoom noj uas muaj cov ntsiab lus carbohydrate yuav tsum ua lub hauv paus ntawm kev noj haus. Cov khoom no yog:

zaub, txiv hmab txiv ntoo, zaub, txiv tshiab,
cereals raws li uas, uas
rye cij, ntxiv rau ua los ntawm mov lossis buckwheat hmoov.

Qhov txiaj ntsig ntawm carbohydrates hauv cov zaub mov no muaj cov tshuaj fiber ntau, uas pab txo qis cov cholesterol. Cov khoom ntxuav cov hnyuv, nqus cov lipids uas tsis zoo, lawv tsis nkag rau cov ntshav.

Cov zaub mov tau teev muaj ntau yam minerals thiab vitamins, uas pab ua rau cov metabolism tsis zoo li qub, nrog rau cov rog metabolism.

Cov rog yuav tsum yog muaj nyob rau hauv qhov kev noj haus ntawm txhua tus neeg, txawm tias lawv yog cov neeg mob hypercholesterolemiaCov. Qee qhov lipids, piv txwv li, cov uas muaj saturated, yuav tsum tau muab tshem tawm vim tias lawv muaj kev phom sij. Nws yog qhov tsim nyog los muab kev nyiam rau cov zaub ua rog, sib txawv kev noj zaub mov nrog roj. Kuj pab tau yog cov ntses uas muaj nyob hauv mackerel, herring, salmon, tuna, ntses thiab lwm yam nqaij ntses.

Cov lus pom zoo kom ntxaws

Dab tsi pom zoo rau kev noj:

tag nrho cov roj ntawm cov hauv paus chiv keeb,
cov ntses muaj roj tsawg, nyiam dua los ntawm hiav txwv txias, nws yuav tsum muab cub, hau lossis noj rau hauv qhov cub,
zaub kua zaub
protein ntawm nqaij qaib lossis quail qe,
taum
zaub txhwb qaib, dill, chives,
zaub thiab txiv hmab txiv ntoo
qos yaj ywm hau rau hauv lub lauj kaub nrog tev, tab sis yav tas los zoo ntxuav, scraped,
tsuas yog lub caij muaj mustard xwb
tsev cheese thiab tshij (tsuas yog ntau yam roj ntsha),
kua mis nyeem qaub, kefir, yogurt, mis (txhua txog 1% rog),
qaib cov txwv lossis nqaij qaib nqaij, tab sis tsis muaj rog, tev,
phaub nqaij
nqaij menyuam nyuj
nplej tshauv nplej zom,
cereal mov ci
noob txiv, almonds,
khoom noj qab zib ua los ntawm cov txiv hmab txiv ntoo
cov kua txiv, kua txiv hmab txiv ntoo nrog kua qab zib tsawg, thiab nws zoo dua rau kev tso tseg cov khoom no,
Cov tshuaj ntsuab haus, tshuaj ntsuab.

Dab tsi tuaj yeem noj hauv qhov tsawg kawg nkaus:

rog
roob ris thiab qaij
ntses kua zaub
tag nrho cov qe (tsis ntau tshaj 2 zaug hauv ib lim tiam)
ci zaub, txiv apples siav hauv qhov cub,
lws suav
kua zaub
cov khoom noj siv mis ntawm cov roj ntsha nruab nrab cov ntsiab lus,
nqaij ntshiv lossis nqaij yaj
bakery khoom ua los ntawm hmoov nplej zoo,
hazelnuts, pistachios,
confectionery thiab khoom qab zib.

Qee zaum haus cawv kom zoo.

Dab tsi yuav tsum tau muab pov tseg kom meej:

butter
margarine
tsiaj rog,
ntses rog dhau lossis ua kom tob-muab kib
squid
kib kua zaub
soups siav nyob rau hauv cov nqaij broth,
kib qe
kib zaub,
Fab Kis kib
qaub cream
mayonnaise
cov khoom noj siv mis ua rog, mis,
nqaij npuas
yaj
semi-tiav nqaij
paum
muag nplej ci cov khoom muag,
cov muaj noob txiv ntoo, muaj txiv ntoo, ua noob txiv ntoo,
mis nyuj khov ncuav mog qab zib zib
haus dej haus nrog rau cocoa,
lub kas fes.

Cov cholesterol nyob hauv zaub mov ntau npaum li cas?

Tus neeg mob uas muaj cov roj (cholesterol) siab yuav tsum tswj cov kev noj roj cholesterol kom huv nrog zaub mov txhua hnub. Tus kws kho mob yuav pab ua kom cov zaub mov noj kom raug, txij li txhua tus neeg muaj lawv tus kheej, nyob ntawm seb cov txiaj ntsig ntawm kev tshuaj ntsuam tau zoo li cas.

Nqaij npuas muaj 110 mg ntawm cov roj (cholesterol) hauv 100 g, hauv nqaij nyuj - 85, hauv luav, tshis thiab os - 90, thiab hauv yaj - 95. Hauv cw - 152, hauv roj ntses - 485, hauv chum salmon - 214, hauv squid - 90 Hauv cov nees mackerel thiab cod, nws yog me ntsis, 400 mg rau 100 g ntawm cov khoom lag luam, tab sis lawv kuj nce cov roj (cholesterol) yog tias muaj cov zaub mov tsis tau tswj uas tau txwv rau cov neeg muaj tus mob no.

Hauv cov nqaij qaib muaj 245 mg ntawm cov tshuaj phem ib 100 g. Hauv mis nyuj ntawm 2 thiab 3% cov ntsiab lus ua rog - 10 thiab 14.4, feem. Hauv 20% cream 65, thiab hauv qaub cream 30% ntau npaum li 100 g.

Cov khoom lag luam yuav tsum tsis txhob noj los ntawm cov neeg mob hypercholesterolemia, vim hais tias nyob rau hauv lub siab 450 mg ntawm cov roj (cholesterol) hauv 100 g, hauv lub hlwb 2000, thiab hauv lub raum 1150.

Ntawm cheeses, qhov taw qhia qis tshaj plaws ntawm cov roj (cholesterol) hauv Adyghe (70 mg rau 100 g ntawm cov khoom). Khoom - 100 mg ib 100 g. Butter muaj 180 mg rau 100 g.

Cov khoom lag luam uas tsis muaj cov tshuaj phem

Muaj cov khoom lag luam uas txo qis cov roj (cholesterol) phem hauv lub cev thiab nce cov rog tiv thaiv atherogenic ntau. Tab sis qhov no tsis tau txhais hais tias lawv tuaj yeem noj kom tau raws li lawv xav tau. Lawv tuaj yeem yog qhov tsis zoo ntawm cov khoom siv tsis zoo, tab sis muaj qhov calories ntau.

Cov kua zaub uas nyuam qhuav tuaj yeem tuaj yeem yuav qaug. Tab sis ntim yog tsis tsim nyog nws. Txawm hais tias lawv tsis muaj roj cholesterol, tab sis muaj suab thaj thiab muaj calories ntau ntxiv.

Cov tshuaj xas ntawm cereals yog qhov muaj txiaj ntsig, tab sis kom txo cov roj cholesterol nws tsim nyog ua noj rau lawv yam tsis muaj butter thiab nws yog nyob hauv dej ntshiab, thiab tsis nyob hauv mis.

Sunflower noob thiab noob txiv, txawm hais tias tso cai, tab sis tsis txhob noj ntau dua 30 g hauv ib hnub.

Thiab cov khoom lag luam no pab txo qis cov roj (cholesterol) phem:

Avocado Cov khoom no muaj ntau lub phytosterols. Txhua txhua hnub nws tsim nyog noj 50% ntawm tus me nyuam hauv plab thiab ua raws li txhua txoj cai rau cov neeg txom nyem los ntawm cov roj (cholesterol) siab, ces cov tshuaj ntawm cov khoom tsis zoo yuav tsawg mus rau qib 8-10%.
Txiv roj roj Nws tseem yog qhov muab cov nroj tsuag sterols. Nws tsim nyog ntxiv cov khoom no rau cov khoom noj txhua hnub kom txo cov roj (cholesterol) phem los ntawm 15-18%.
Legumes, kua. Lawv muaj fiber ntau ntawm ob hom, soluble thiab insoluble, uas tso cai rau koj kom tshem tawm cov rog uas tsim kev puas tsuaj, kom txog rau thaum lawv muaj sijhawm kom nqus tau rau hauv cov ntshav.
Aronia, lingonberries, vaj thiab hav zoov raspberries, cranberries, txiv pos nphuab, pomegranates. Lawv sau ntau polyphenols uas ua rau kom cov qoob loo antiatherogenic muaj ntau ntxiv. Txhua txhua hnub koj yuav tsum suav 150 g ntawm cov txiv ntoo hauv cov khoom noj, tom qab 2 lub hlis, cov cholesterol zoo yuav nce ntxiv 5%. Yog tias txhua txhua hnub koj haus ib khob cranberry kua txiv, tom qab ntawd antiatherogenic cov rog yuav nce ntxiv li 10% nyob rau tib lub sijhawm.
Cov kua txiv, kiwi, liab, dub thiab dawb currants, txiv apples yog nplua nuj nyob hauv antioxidants. Cov khoom lag luam no tuaj yeem txo theem ntawm cov teeb meem phom sij li ntawm 7% yog tias koj suav nrog lawv hauv cov khoom noj txhua hnub rau 2 hlis.
Cov noob flax yog lub ntuj tiag.
Salmon, trout, mackerel, tuna. Yog tias txhua txhua hnub koj noj ib feem ntawm 200-250 g, tom qab ntawd 3 lub hlis cov ntsiab lus ntawm lipoproteins tsawg kawg yuav raug txo kom tsawg 25%.
Oatmeal, tag nrho cov tais diav cov tais diav. Ua tsaug rau cov lus ntxhib ntxoo, cov khoom no nqus cov khoom tsim kev puas tsuaj thiab tshem tawm sai sai ntawm lub cev.
Qej yog qhov ua muaj zog. Txwv tsis pub cov teeb meem roj ntau ntau hauv cov hlab ntsa, tiv thaiv kev tsim cov atherosclerotic plaques.
Bee qhob cij, paj ntoos - tseem ceeb cov khoom siv beekeeping. Nquag cov metabolism hauv thiab cov qib ntawm cov rog hauv lub cev.
Zaub ntsuab muaj lutein, kev noj haus fiber ntau, uas yog qhov tseem ceeb heev rau kev ua kom cov rog rog.

Yog tias tus kws kho mob tau ua rau pom qhov tsis txaus ntseeg, tsis tas ntshai. Noj zaub mov kom zoo thiab ua raws li txhua cov lus qhia kho mob yuav txi txiv.

Nws tsuas yog yuav tsum kawm tag nrho cov kev cai kom zoo, kom ua rau muaj ntau yam sib txawv. Qhov no yuav pab txhim kho kev noj qab haus huv thiab kev nyob zoo.

Ntxiv nrog rau kev ua kom muaj kev noj haus zoo, tus neeg mob yuav tsum pib coj lub neej kom raug, xyaum kev ua kis las, yam tsawg kawg taug kev lossis tawm mus ua si thaum sawv ntxov. Koj yuav tsum tsis txhob saib tsis taus txoj kev ua haujlwm. Koj yuav tsum so kom txaus thiab so kom txaus. Yog tias koj mus cuag qhov teeb meem no kom meej thiab to taub, tom qab ntawv cov txiaj ntsig tuaj yeem sib sau mus tas koj lub neej.