Cov lus qhia zaub mov nrawm

Ntau cov zaub mov nrawm yog cov calories, rog, ntsev, thiab qab zib. Siv cov lus qhia no los coj koj txoj hauv kev xaiv cov kev noj qab haus huv zoo dua thaum noj zaub mov hauv cov khw noj mov kom ceev.

Cov zaub mov ceev tau sai thiab yooj yim hloov rau kev ua noj hauv tsev. Tab sis cov khoom noj uas nrawm yuav luag txhua qhov muaj calories, cov rog, piam thaj, thiab qab ntsev.

Qee lub tsev noj mov tseem siv cov roj hydrogenated zaub rau kib. Cov roj no muaj cov rog pauv. Cov rog no ua rau koj muaj feem ntau mob plawv. Qee lub nroog tau txwv lossis tseem tabtom txwv tsis pub siv cov rog no.

Tam sim no, ntau lub tsev noj mov tau npaj cov zaub mov siv lwm hom muaj roj. Qee cov muaj cov kev xaiv muaj calorie tsawg xaiv.

Txawm hais tias muaj cov kev hloov pauv no los nws tsis yooj yim rau kev noj qab haus huv thaum koj noj ntau. Ntau yam zaub mov tseem ua nrog cov rog ntau. Ntau lub tsev noj mov tsis muaj cov zaub mov qis dua. Cov loj loj kuj ua kom yooj yim nyob hauv dua. Thiab ob peb lub tsev noj mov muaj ntau yam txiv hmab txiv ntoo thiab zaub tshiab.

Feem ntau, cov neeg muaj ntshav siab, ntshav qab zib thiab mob plawv yuav tsum ua tib zoo saib xyuas kom noj zaub mov sai.

Paub txog cov calories, rog, thiab ntsev hauv cov khoom noj kom yoo sai tuaj yeem pab koj kom noj qab haus huv. Ntau lub tsev noj mov tam sim no muaj cov ntaub ntawv hais txog lawv cov zaub mov feem ntau hu ua "cov lus qhia khoom noj khoom haus." Cov ntaub ntawv no zoo ib yam li cov ntawv cim khoom noj ntawm cov khoom noj uas koj yuav. Yog tias nws tsis tau lo rau hauv lub tsev noj mov, nug cov neeg ua haujlwm ib daim ntawv luam. Cov ntaub ntawv no tseem muaj nyob online.

Feem ntau, noj ntawm qhov chaw uas muaj zaub xam lav, kua zaub, thiab zaub. Hauv koj cov zaub xam lav, zam cov khoom noj muaj roj ntau. Hnav ris tsho, nqaij npuas kib nqaij, thiab txiav ci txhua yam ntxiv rog thiab calories. Xaiv cov zaub xas lav thiab zaub ntau. Xaiv cov ris tsho uas tsis muaj rog lossis rog uas tsis muaj rog, qab qab qab, lossis kua txiv qaub. Hais txog kev hnav khaub ncaws nyias nyob sab.

Lub qhaub cij kom noj qab nyob zoo yog cov nqaij ntshiv lossis nqaij me thiab lub cev. Ntxiv cov nqaij npuas kib, cheese, lossis ntuj yuav ua rau kom cov rog thiab cov calories. Hais kom cov zaub xwb. Xaiv cov ncuav ci tag nrho lossis bagels. Cov yob thiab mov ci nrog cov muaj roj ntau.

Yog tias koj xav tau ib qho hamburger, tau ib qho nqaij patty uas tsis muaj cheese thiab kua ntses. Hais kom siv cov zaub xas lav ntxiv, txiv lws suav, thiab hauv dos. Txwv txiav pes tsawg tus Fabkis kib koj noj. Ketchup muaj ntau calories los ntawm cov qab zib. Nug yog tias koj tuaj yeem tau txais ib sab zaub xaum lav tsis txhob muab kib.

Saib rau nqaij, nqaij qaib, thiab ntses uas ci, ci, ci lossis nqaij. Zam txhob muab cov nqaij uas yog ncuav los yog kib. Yog tias cov zaub mov koj hais tuaj nrog cov ntses hnyav, hais kom nws nyob ntawm ib sab thiab siv tus nqi tsawg tsawg xwb.

Nrog pizza, tau txais tsawg dua cheese. Kuj tseem xaiv cov roj tsw qab thiab, xws li zaub. Koj tuaj yeem Dab pizza nrog daim ntawv so ntswg kom tshem tawm ntau ntawm cov rog los ntawm cov cheese.

Noj cov khoom qab zib uas muaj roj tsawg. Cov khoom noj qab zib nplua nuj muaj peev xwm ntxiv kev lom zem rau cov zaub mov muaj txiaj ntsig. Tab sis noj lawv tsuas yog thaum lub sij hawm tshwj xeeb.

Xaj me me ntxiv thaum koj tuaj yeem ua tau. Faib qee cov khoom noj ceev kom txo cov calories thiab cov rog. Hais kom "lub hnab doggy." Koj tuaj yeem tawm cov khoom noj ntxiv rau hauv koj lub phaj.

Koj cov kev xaiv khoom noj yuav qhia tau koj cov me nyuam txog kev noj haus zoo thiab. Xaiv cov khoom noj muaj txiaj ntsig zoo thiab kev txwv rau qhov loj me yog qhov tseem ceeb rau kev noj zaub mov zoo rau txhua tus neeg.

Kev pham - cov khoom noj ceev; Kev hnyav tshaj - cov khoom noj ceev; Ntshav siab ceev - cov khoom noj ceev; Kev kub siab - khoom noj ceev ceev; Cov roj (cholesterol) - cov khoom noj ceev; Hyperlipidemia - khoom noj khoom haus ceev ceev

• Cov lus qhia zaub mov nrawm
• Cov khoom noj ceev ceev

Eckel RH, Jakicic JM, Ard JD, li al. Xyoo 2013 AHA / ACC cov txheej txheem qhia txog kev tswj hwm kev ua neej txhawm rau txo qis kev mob plawv: daim ntawv tshaj tawm ntawm American College of Cardiology / American Heart Association Task Force ntawm cov qauv qhia ua. J Am Coll CardiolCov. Xyoo 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

FasFoodNutrtion.org website. Khoom noj khoom haus vas nthiv: cov khw noj mov. vas nthiv noj zaubmov txomnyem- tshais -ntxhais -ntxhais. Nkag mus rau Lub Kaum Hlis 7, 2020.

Hensrud DD, Heimburger DC. Khoom noj khoom haus cuam tshuam nrog kev noj qab haus huv thiab kab mob. Hauv: Goldman L, Schafer AI, eds. Goldman-Cecil TshuajCov. 26th ed. Philadelphia, PA: Elsevier; 2020: cha 202.

Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb thiab Asmeskas Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg Lus Qhia Kev Noj Haus rau Asmeskas, 2020-2025Cov. 9le ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hloov kho thaum Lub Kaum Ob Hlis 2020. Nkag mus Lub Kaum Ob Hlis 30, 2020.

Victor RG, Libby P. Txheej txheem kev kub ntxhov: kev tswj hwm. Hauv: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Plawv Lub Plawv: Phau Ntawv Qhia Txog Cov Tshuaj Mob plawvCov. 11th ed. Philadelphia, PA: Elsevier; 2019: chap 47.

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