Kev mob plawv thiab kev noj haus

Noj zaub mov zoo yog qhov tseem ceeb txo koj txoj kev pheej hmoo mob plawv.

Kev noj zaub mov zoo thiab kev ua neej zoo tuaj yeem txo koj txoj kev pheej hmoo rau:

• Kab mob hauv lub plawv, mob plawv nres, thiab hlab ntsha tawg
• Cov mob uas ua rau mob plawv, suav nrog cov roj cholesterol siab, ntshav siab, thiab rog dhau
• Lwm yam teeb meem kev noj qab haus huv ntev, suav nrog hom ntshav qab zib hom 2, txha pob txha, thiab qee yam mob qog noj ntshav

Kab lus no muab cov lus qhia uas tuaj yeem pab tiv thaiv kab mob plawv thiab lwm yam mob uas tuaj yeem cuam tshuam kev noj qab haus huv ntawm koj lub plawv. Cov tib neeg uas tam sim no muaj mob plawv xws li plawv nres lossis lwm yam teeb meem kev noj qab haus huv xws li ntshav qab zib, yuav tsum tham nrog lawv tus kws kho mob txog seb hom khoom noj dab tsi twg thiaj li zoo tshaj. Koj yuav tau hloov qee yam ntawm koj cov zaub mov noj uas tsis tau suav nrog cov lus pom zoo no.

Txiv hmab txiv ntoo thiab tswv yim

Txiv hmab txiv ntoo thiab zaub yog ib feem ntawm kev noj zaub mov zoo rau lub plawv. Lawv yog cov khoom siv zoo ntawm cov tshuaj fiber, vitamins, thiab cov zaub mov. Feem ntau yog cov muaj rog, calories, sodium, thiab roj cholesterol.

Noj 5 los sis ntau dua li cov txiv hmab txiv ntoo thiab zaub ib hnub.

Tau txais fiber ntau los ntawm kev noj tag nrho cov txiv es tsis haus kua txiv.

TOM

Xaiv cov khoom noj muaj txiaj ntsig (xws li mov ci, mov ci, khaub noom thiab mov nplej lossis nplej xim av) tsawg kawg ib nrab ntawm koj cov khoom noj txhua hnub. Cov khoom siv nplej ua muaj fiber ntau, vitamins, ntxhia pob zeb, thiab carbohydrates ntau. Noj ntau cov nplej, tshwj xeeb tshaj yog cov zaub mov ua kom zoo dua (xws li qhob cij dawb, nplej zom, thiab khoom ci) tuaj yeem ua rau nce phaus.

Txwv cov khoom noj uas muaj roj ntau ntau xws li butter rolls, cheese crackers, thiab croissants, thiab cream sau rau cov nplej zom. Zam cov khoom noj txom ncauj uas ntim roj lossis roj.

NOJ QAB HAUS HUV PROTEIN

Nqaij, nqaij qaib, nqaij ntses, taum qhuav, lentils, txiv ntoo, thiab qe yog qhov zoo ntawm cov protein, B vitamins, hlau, thiab lwm yam vitamins thiab minerals.

Koj yuav tsum:

• Noj tsawg kawg yog 2 pluag qhov muaj cov kua muaj mercury tsawg nyob hauv ib as thiv.
• Ua noj los ntawm ci, ci, ci, ci, hau, lossis microwaving es tsis txhob sib sib zog kib.
• Rau qhov chaw nkag tseem ceeb, siv cov nqaij tsawg lossis tsis muaj nqaij noj ntau ob peb zaug hauv ib lub lim tiam. Tau cov protein los ntawm cov khoom noj muaj protein ntau raws nroj tsuag.

Mis thiab lwm yam khoom noj siv mis yog qhov zoo ntawm cov protein, calcium, B vitamins niacin thiab riboflavin, thiab cov vitamins A thiab D.

HAIS, ROJ, thiab CHOLESTEROL

Qee hom rog yog cov noj qab haus huv dua li lwm tus. Kev noj zaub mov muaj roj nyeem thiab trans ntau ua rau cov roj (cholesterol) txhim tsa hauv koj cov hlab ntsha (cov hlab ntshav). Qhov no ua rau koj muaj kev pheej hmoo mob plawv, mob hlab ntsha tawg, thiab lwm yam teebmeem mob nkeeg. Zam tsis txhob lossis txwv cov khoom noj uas muaj cov rog no ntau. Polyunsaturated thiab monounsaturated rog uas los ntawm cov zaub ntsuab muaj ntau cov txiaj ntsig kev noj qab haus huv.

Koj yuav tsum:

• Cov khoom noj uas muaj cov roj nyeem ntau nrog rau cov khoom tsiaj xws li butter, cheese, mis nyuj, mis nyuj khov, qab zib, roj, thiab cov nqaij rog xws li nqaij npuas kib.
• Qee cov roj zaub (txiv maj phaub, xibtes, thiab cov roj ntoo pob kws) tseem muaj cov rog uas muaj cov roj nyeem ntxiv. Cov roj no yog cov khoom ua kom sov li chav tsev.
• Txwv txiav cov rog kom ntau li ntau tau los ntawm kev zam qhov zam cov roj ntau lossis roj tsawg. Cov no feem ntau pom nyob rau hauv cov khoom noj txom ncauj thiab cov tshuaj margarine.

Xav txog qhov hauv qab no thaum xaiv cov roj ntsha margarine:

• Xaiv cov tshuaj margarine muag (tub lossis cov kua) dua cov ntawv tawv tawv.
• Xaiv cov roj margarines nrog kua roj ua kua uas yog thawj cov tshuaj ua ntej. Txawm zoo dua, xaiv "ci" margarines uas teev cov dej ua thawj cov khoom xyaw. Cov no yog cov txawm tias tsawg dua hauv cov roj nyeem.
• Nyeem cov ntawv cim pob ntawv txhawm rau xaiv cov roj margarine uas tsis muaj cov rog pauv.

Trans fatty acids yog cov rog tsis zoo uas tshwm sim thaum cov roj zaub undergoes hydrogenation.

• Cov rog trans yuav ua kom cov qib roj cholesterol LDL (ntshav) nyob hauv koj cov ntshav. Lawv kuj tseem tuaj yeem txo koj qib roj HDL (zoo).
• Txhawm rau kom tsis txhob hla cov rog, txo cov zaub mov kib, cov khoom lag luam ci (donuts, ncuav qab zib, thiab cov nplawm), thiab cov roj qab rog nyuaj.

LWM YAM KEV TSO CAI LOS UA KOJ LUB LUAG HAUJ LWM

Koj yuav pom tau tias nws yog ib qho zoo los tham nrog tus kws qhia zaub mov txog koj cov kev xaiv noj. Lub Koom Haum Asmeskas Lub Plawv yog qhov zoo ntawm cov ntaub ntawv qhia kev noj haus thiab kab mob plawv. Sib npaug ntawm cov calories uas koj noj nrog tus lej uas koj siv txhua hnub los tswj lub cev noj qab nyob zoo. Koj tuaj yeem nug koj tus kws kho mob lossis tus kws qhia noj zaub mov kom pab koj paub cov calories zoo rau koj.

Txwv txiav koj txoj kev noj zaub mov kom muaj calorie ntau lossis noj tsawg hauv zaub mov, suav nrog cov khoom noj xws li dej qab zib thiab khoom qab zib uas muaj cov piam thaj ntau.

Lub Koom Haum Asmeskas Lub Plawv xav tias kev noj ntsev yuav tsum tsis pub ntau tshaj 2,300 milligrams (li 1 diav, lossis 5 mg) ib hnub nrog rau qhov txwv tsis pub tshaj li 1,500 mg ib hnub rau cov neeg laus feem ntau. Txiav kev txiav ntsev los ntawm kev txo cov ntsev koj ntxiv rau cov zaub mov thaum noj thiab ua noj. Tsis tas li ntawd txwv cov zaub mov ntim uas muaj ntsev ntxiv rau lawv, xws li cov kaus poom haus thiab zaub, nqaij siav, thiab qee yam zaub mov khov. Yuav tsum xyuas daim ntawv qhia zaub mov noj kom muaj cov tshuaj sodium ntau npaum li cas ib zaug thiab nco ntsoov them siab rau cov lej ntawm ib lub khob. Cov zaub mov qib nrog kua txiv qaub, tshuaj ntsuab tshiab los yog cov txuj lom hloov.

Cov khoom noj uas muaj sodium ntau tshaj 300 mg rau ib zaug twg yuav tsis haum rau kev noj zaub mov ntsev tsawg.

Ib ce muaj zog tas li. Piv txwv li, taug kev tsawg kawg 30 feeb nyob rau hauv ib hnub, hauv cov seem li 10 feeb lossis ntev dua. Sim txav tsawg kawg 30 feeb feem ntau, yog tias tsis yog txhua txhua hnub, ntawm lub lim tiam.

Txwv txiav cov cawv uas koj haus cawv ntau. Cov pojniam yuav tsum tsis txhob haus ntau tshaj 1 khob dej cawv ib hnub twg. Cov txiv neej yuav tsum tsis txhob haus ntau tshaj 2 khob dej cawv rau hauv ib hnub. Ib qho dej haus tau hais tias yog 12 ounces [355 millilitres (mL)] npias, 5 ooj (148 mL) ntawm cawv, lossis cawv 1/2-ooj (44 mL) ntawm cawv.

Noj cov zaub mov - mob plawv; CAD - khoom noj; Coronary artery disease - khoom noj; Coronary heart disease - khoom noj

• Roj Cholesterol - tshuaj kho mob

• Kev noj qab haus huv zoo
• Ntses nyob hauv kev noj haus
• Txiv hmab txiv ntoo thiab zaub
• Kev pham thiab kev noj qab haus huv

Arnett DK, Blumenthal RS, Albert MA, Buroker AB, li al. 2019 ACC / AHA cov lus qhia txog kev tiv thaiv kab mob plawv thawj zaug: ib daim ntawv tshaj tawm ntawm Asmeskas College ntawm Cardiology / American Heart Association Task Force ntawm Kev Siv Tshuaj Ua Haujlwm. Kev ncig. 2019; 140 (11): e596-e646. PMID: 30879355 pubmed.ncbi.nlm.nih.gov/30879355/.

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 Kuv Coll CardiolCov. Xyoo 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

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.

Tebchaws Asmeskas Cov Khoom Noj thiab Tshuaj Yeeb Tshuaj website. Daim ntawv qhia txog khoom noj khoom haus tshiab thiab txhim kho tseeb - cov kev hloov tseem ceeb. www.fda.gov/media/99331/download. Hloov kho Lub Ib Hlis, 2018. Nkag mus Lub Kaum Hlis 4, 2020.