Cov ntsiab lus hais txog cov rog monounsaturated

Monounsaturated rog yog ib hom kev noj haus rog. Nws yog ib qho ntawm cov rog zoo, nrog rau rog polyunsaturated. Monounsaturated rog yog ua kua ntawm chav sov, tab sis pib ua kom tawv thaum chilled.

Cov roj nyeem ntxiv thiab cov rog pauv yog nyob ntawm chav sov. Cov rog uas tsis zoo no tuaj yeem ua rau koj muaj feem mob plawv thiab lwm yam mob.

Monounsaturated cov rog tau nyob hauv cov khoom noj cog, xws li txiv ntoo, avocados, thiab roj zaub. Noj ntau hauv cov rog uas muaj monounsaturated (thiab polyunsaturated) nyob rau hauv qhov chaw txaus thiab trans nqaijrog tuaj yeem pab koj kev noj qab haus huv.

Monounsaturated rog yog qhov zoo rau koj kev noj qab haus huv nyob rau hauv ob peb txoj kev:

• Lawv tuaj yeem pab koj cov roj (LDL) phem. Cov roj (cholesterol) yog qhov muag muag, khov roj uas tuaj yeem ua rau txhaws, lossis thaiv, cov hlab ntsha (cov hlab ntsha). Ua kom koj cov qib LDL qis yuav txo qis koj qhov kev pheej hmoo rau mob plawv thiab hlab ntsha tawg.
• Monounsaturated cov rog rog pab tsim kho thiab tswj hwm koj lub hlwb.

Koj lub cev xav tau qee yam rog rau lub zog thiab lwm yam haujlwm. Monounsaturated rog yog qhov kev xaiv zoo rau lub cev.

Koj yuav tau txais ntau npaum li cas nyob rau txhua hnub? Ntawm no yog cov lus qhia los ntawm 2015-2020 Cov Lus Qhia Noj rau Cov Neeg Asmeskas:

• Ua kom tau txais tsis pub ntau dua 10% ntawm koj cov calories txhua hnub los ntawm cov rog nyeem (pom hauv cov nqaij liab, butter, cheese, thiab cov khoom noj muaj mis nyuj) thiab cov rog pauv (muaj nyob hauv cov zaub mov tiav). Rau ntawm 2,000 calories kom cov zaub mov, uas yog tag nrho ntawm 140 mus rau 200 calories, lossis 16 txog 22 gram ib hnub twg.
• 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 koj lub cev. Tab sis noj ntau dhau rog yuav ua rau koj lub cev hnyav tuaj. Txhua lub rog muaj 9 calories ntawm ib gram ntawm cov rog. Qhov no ntau dua ob zaug pom pom 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 pauv, hloov cov rog lossis trans nrog cov muaj roj kev noj qab haus huv zoo dua, cov rog rog.

Txhua cov zaub mov ntim tau ib daim paib khoom noj khoom haus uas suav nrog cov ntsiab lus rog. Nyeem cov ntawv qhia zaub mov yuav pab koj taug qab seb koj tau noj muaj rog ntau npaum li cas.

• Xyuas tag nrho cov rog hauv ib qho. Nco ntsoov ntxiv ntau qhov koj yuav tau noj nyob rau hauv ib zaum.
• Saib kom ze rau tus nqi ntawm cov rog nyeem thiab trans rog nyob rau hauv ib qho kev pab. Qhov so yog qhov tsis muaj rog. Qee daim ntawv lo yuav teev cov hom phiaj monounsaturated rog, qee qhov yuav tsis kam.
• 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.

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 roj nrog cov rog siab dua monounsaturated nqaijrog muaj xws li:

• Ceev
• Avocado
• Cov roj Canola
• Txiv roj roj
• Safflower roj (siab oleic)
• Sunflower roj
• Cov txiv laum huab xeeb roj thiab butter
• Noob hnav 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. Nov yog qee qhov tswv yim:

• Noj lub noob txiv es tsis txhob ua lub ncuav rau cov khoom txom ncauj. Tsuas yog nco ntsoov khaws koj feem me me, vim tias txiv ntoo yog qhov muaj calorie ntau.
• Ntxiv cov avocado rau zaub nyoos thiab cov qhaub cij.
• Hloov cov roj butter thiab cov roj ua kom zoo nrog cov txiv ntseej lossis cov roj canola.

Monounsaturated fatty acid; MUFA; Oleic acid; Cov roj (cholesterol) - monounsaturated rog; Atherosclerosis - monounsaturated rog; Ua kom nruj ntawm cov hlab ntsha - monounsaturated rog; Hyperlipidemia - monounsaturated rog; Hypercholesterolemia - monounsaturated rog; Kab mob rau cov ntshav rau lub cev - monounsaturated rog; Kab mob hauv lub plawv - roj monounsaturated; Cov kab mob peripheral leeg - monounsaturated rog; PAD - monounsaturated rog; Stroke - monounsaturated rog; CAD - monounsaturated rog; Lub siab noj zaub mov tsis zoo - cov rog rog monounsaturated

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 Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg; Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb. Xyoo 2015 - 2020 Kev Qhia Noj Zaub Mov rau cov Neeg AsmeskasCov. Thib 8 Daim. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. Hloov kho thaum Lub Kaum Ob Hlis 2015. Nkag mus Lub Xya Hli 2, 2020.

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