Cov lus tseeb ntawm cov rog polyunsaturated

Polyunsaturated rog yog ib hom kev noj haus rog. Nws yog ib qho ntawm cov rog zoo, nrog rau rog monounsaturated.

Polyunsaturated rog muaj nyob hauv cov khoom cog thiab tsiaj, xws li ntses liab, cov roj zaub, thiab qee cov txiv ntoo thiab noob. Noj ntau hauv cov rog hu ua polyunsaturated (thiab monounsaturated) rog nyob rau hauv qhov chaw uas muaj cov roj nyeem thiab trans ntau tuaj yeem muaj txiaj ntsig zoo rau koj kev noj qab haus huv.

Polyunsaturated rog txawv dua cov roj nyeem thiab trans rog. Cov rog uas tsis zoo no tuaj yeem ua rau koj muaj feem mob plawv thiab lwm yam mob.

YUAV UA LI CAS POLYUNSATURATED COV TXHEEJ TXHEEM LOS NOJ KOJ LUB CEV

Polyunsaturated cov rog rog tuaj yeem pab txo koj cov roj (cholesterol) LDL (phem). Cov roj (cholesterol) yog ib qho muag muag, roj nplaum uas ua rau txhaws lossis txhaws cov hlab ntsha (cov hlab ntshav). Muaj cov roj (cholesterol) LDL tsawg yuav txo koj cov teeb meem mob plawv.

Polyunsaturated rog ntxiv xws li omega-3 thiab omega-6 rog. Cov no yog cov roj ntsha tseem ceeb uas lub cev xav tau rau lub hlwb kev ua haujlwm thiab kev loj hlob ntawm tes. Peb lub cev tsis ua cov roj ntsha tseem ceeb, yog li koj tsuas tuaj yeem tau txais lawv los ntawm cov khoom noj.

Omega-3 fatty acids zoo rau koj lub siab nyob rau hauv ob peb txoj kev. Lawv pab:

• Txo cov triglycerides, ib hom rog nyob hauv koj cov ntshav
• Txo txoj kev pheej hmoo ntawm kev txhim kho lub plawv dhia tsis xwm yeem (arrhythmia)
• Ua kom qeeb ntawm cov quav hniav, ib yam khoom uas muaj cov rog, cov roj cholesterol, thiab calcium, uas tuaj yeem tawv thiab txhaws koj cov hlab ntsha.
• Tsawg dua qhov koj cov ntshav siab

Omega-6 fatty acids tej zaum yuav pab tau:

• Tswj koj cov ntshav qab zib
• Txo koj txoj kev pheej hmoo mob ntshav qab zib
• Txo koj cov ntshav siab

YUAV UA LI CAS KOJ noj?

Koj lub cev xav tau ib co rog rau lub zog thiab lwm yam haujlwm. Polyunsaturated cov rog rog yog qhov kev xaiv kom zoo. Cov lus qhia txog kev noj zaub mov kom zoo xyoo 2015-2020 rau cov neeg Asmeskas pom zoo kom tsis pub ntau tshaj 10% ntawm koj cov calories txhua hnub los ntawm cov rog nyeem (pom nyob rau hauv cov nqaij liab, butter, cheese, thiab tag nrho cov zaub mov muaj mis nyuj) thiab cov rog pauv (muaj nyob hauv cov zaub mov tiav). Ua kom tag nrho cov rog rog kom tsis ntau tshaj 25% mus rau 30% ntawm koj cov calories txhua hnub. Qhov no suav nrog cov rog monounsaturated thiab polyunsaturated rog.

Noj cov rog uas zoo rau lub cev tuaj yeem ua rau muaj txiaj ntsig kev noj qab haus huv. Tab sis noj ntau dhau rog yuav ua rau koj lub cev hnyav tuaj. Txhua lub rog muaj 9 calories ntawm ib gram. Qhov no ntau dua ob zaug ntawm cov calories nyob hauv carbohydrates thiab protein.

Nws tsis txaus ntseeg ntxiv cov khoom noj uas muaj roj ntau hauv cov zaub mov tsis zoo rau lub zog ua kom muaj cov zaub mov tsis zoo thiab lub siab. Hloov chaw, hloov cov rog uas muaj cov rog lossis cov rog uas muaj cov rog zoo dua. Zuag qhia tag nrho, kev tshem tawm cov rog cov rog yog ob zaug ua haujlwm zoo hauv kev txo cov ntshav cov roj cholesterol kom ntau ntxiv hauv cov rog polyunsaturated rog.

NYEEM PHOOJ YWG TSHAJ

Txhua cov zaub mov ntim muaj cov ntawv cim khoom noj rau lawv uas muaj cov ntsiab lus rog. Nyeem cov ntawv cim khoom noj tuaj yeem pab koj saib xyuas seb koj lub cev muaj rog ntau npaum li cas nyob rau ib hnub.

• Xyuas tag nrho cov rog hauv ib qho. Nco ntsoov ntxiv qhov ntau ntawm cov kev pab koj noj nyob hauv ib zaum.
• Saib ntawm cov roj nyeem thiab trans roj hauv ib qho kev pab - qhov seem yog noj qab nyob zoo, rog tsis rog. Qee cov ntawv sau cia yuav nco ntsoov cov lus qhia txog cov rog ua muaj rog thiab polyunsaturated. Ib txhia yuav tsis tau.
• Nco ntsoov tias feem ntau ntawm koj cov rog txhua hnub yog los ntawm monounsaturated thiab polyunsaturated cov chaw.
• Ntau lub tsev noj mov zaub mov nrawm kuj muab cov ntaub ntawv qhia kev noj zaub mov zoo rau lawv cov khoom noj. Yog tias koj tsis pom nws tso tawm, nug koj tus neeg rau zaub mov. Koj kuj tuaj yeem nrhiav nws hauv khw noj mov lub vev xaib.

UA KEV NOJ QAB NYOB ZOO

Feem ntau cov zaub mov muaj kev sib xyaw nrog txhua yam rog. Qee tus muaj cov rog rog zoo dua li lwm qhov. Cov zaub mov thiab cov roj nrog cov ntau dua ntawm cov rog polyunsaturated muaj xws li:

• Walnuts
• Sunflower noob
• Cov noob flax lossis roj flax
• Cov ntses, xws li salmon, mackerel, herring, albacore tuna, thiab ntses
• Cov roj pob kws
• Taum pauv roj
• Safflower roj

Yuav kom tau txais txiaj ntsig kev noj qab haus huv, koj yuav tsum hloov cov nqaij rog tsis zoo nrog cov rog rog.

• Noj walnuts hloov khoom qab zib rau khoom txom ncauj. Tab sis nco ntsoov khaws koj feem me me, vim tias txiv ntoo yog qhov muaj calorie ntau.
• Hloov cov nqaij me nrog ntses. Sim noj tsawg kawg yog 2 pluas mov nrog ntses nyob hauv ib as thiv.
• Caw cov noob hauv av tuaj nrog koj noj mov.
• Ntxiv walnuts lossis noob paj noob hlis rau zaub nyoos.
• Ua noj nrog cov pob kws los yog kua roj safflower es tsis txhob siv roj butter thiab cov rog.

Polyunsaturated fatty acid; PUFA; Cov roj (cholesterol) - polyunsaturated rog; Atherosclerosis - polyunsaturated rog; Kev Ua Haujlwm ntawm cov hlab ntsha - polyunsaturated rog; Hyperlipidemia - polyunsaturated rog; Hypercholesterolemia - polyunsaturated rog; Kab mob rau cov hlab ntsha - polyunsaturated rog; Kab mob hauv lub plawv - rog polyunsaturated rog; Tus kab mob peripheral leeg - polyunsaturated rog; PAD - polyunsaturated rog; Stroke - polyunsaturated rog; CAD - polyunsaturated rog; Lub plawv noj zaub mov zoo - rog polyunsaturated rog

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 txhawm rau txo kev mob plawv hlab ntsha: ib daim ntawv tshaj tawm ntawm American College of Cardiology / American Heart Association Task Force ntawm Kev Coj Qhia. J Am Coll CardiolCov. Xyoo 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Grundy SM, Pob Zeb NJ, Bailey AL, li al. 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Cov Lus Taw Qhia ntawm kev tswj cov ntshav hauv cov ntshav ntshav: ib daim ntawv tshaj tawm ntawm American College ntawm Cardiology / American Heart Association Task Force ntawm Kev Ntsuas Ua Haujlwm Cov. J Am Coll CardiolCov. 2019; 73 (24): e285-e350. PMID: 30423393 pubmed.ncbi.nlm.nih.gov/30423393/.

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.

Mozaffarian D. Khoom Noj Khoom Haus thiab kab mob plawv thiab ntshav qab zib. 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 49.

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 Ib Hlis 25, 2021.

• Noj cov rog
• Yuav Ua Li Cas Txo Cov Roj Cholesterol nrog Kev Noj Mov