Noj zaub mov kom txo qis cov roj (cholesterol) phem
Zoo Siab
- Cov khoom noj pub rau hauv cov khoom noj
- Cov Khoom Noj Kom Tsis Zam Txim
- Cov khoom noj muaj roj (cholesterol) tsawg
- Lub qe puas nce qib roj cholesterol?
- Yuav ua li cas koj thiaj paub tias koj cov roj (cholesterol) zoo
Kev noj zaub mov roj muaj roj yuav tsum muaj cov rog tsawg, tshwj xeeb tshaj yog cov roj nyeem thiab hloov pauv, thiab muaj suab thaj, txhawm rau txhim kho ntshav kev ntshav thiab txo cov teeb meem cov roj ntsha hauv cov ntshav, zam kev mob plawv, xws li mob plawv lossis mob hlab ntsha tawg.
Tsis tas li ntawd, nws yog ib qho tseem ceeb rau nce kev noj haus ntawm cov txiv hmab txiv ntoo, zaub thiab tag nrho cov zaub mov, uas, vim lawv cov ntsiab lus fiber ntau, pab tswj cov roj cholesterol hauv cov ntshav los ntawm kev txo qis ntawm txoj hnyuv.
Nws yog ib qho tseem ceeb tias kev noj haus yog nrog cov kev ua haujlwm ntawm qee yam kev ua haujlwm, tsawg kawg 3 zaug hauv ib lub lis piam rau 1 teev. Qhov no yog vim tias kev qoj ib ce ua rau kom yuag poob thiab nce cov leeg nqaij, uas muaj qhov yuav muaj txiaj ntsig ntawm cov roj cholesterol tsawg thiab txhim kho kev mob plawv.
Cov khoom noj pub rau hauv cov khoom noj
Cov zaub mov uas yuav tsum tau suav nrog hauv cov khoom noj kom txo qis cov cholesterol yog:
- Cov khoom noj muaj fiber ntau, muab kev nyiam rau kev noj cov zaub mov oats, qhob cij xim av, mov daj, xim av txiv ntoo thiab cov hmoov nplej tag nrho xws li carob, almond thiab buckwheat hmoov, piv txwv;
- Txiv hmab txiv ntoo thiab zaub, dua li cov nqaij nyoos thiab plhaub kom txhawm rau txhawm rau txhawm rau ua kom muaj fiber ntau, thiab 3 txog 5 ntu ntawm cov zaub mov no yuav tsum tau noj txhua hnub;
- Kev nce ntxiv ntawm legumes, xws li cov taum pauv, chickpeas, lentils thiab taum pauv, thiab yuav tsum noj ob zaug ib lim tiam;
- Txiv hmab txiv ntoo qhuav xws li walnuts, almonds, Brazil txiv ntoo thiab txiv laum huab xeeb, txij li ntxiv rau muab fiber ntau rau lub cev, lawv kuj tseem nplua nuj hauv monounsaturated thiab polyunsaturated rog, uas txaus siab rau qhov nce hauv cov roj (cholesterol) zoo, HDL. Nws yog ib qho tseem ceeb tias cov khoom noj me me tau noj txhua hnub, raws li lawv cov caloric kom tsawg;
- Skimmed mis thiab cov khoom noj siv mis, muab kev nyiam rau cov rog uas tsis muaj rog dawb hauv qab zib thiab cov mis mos uas tsis muaj qab zib;
- Cov nqaij dawb zoo li nqaij qaib, ntses thiab qaib cov txwv.
Ntxiv rau, cov zaub mov yuav tsum npaj siav lossis ua noj, tsis txhob muab nqaij kib, ua mov ci, npaj xyaw nqaij thiab kua txob. Txhawm rau ntxiv cov tsw rau cov khoom noj, nws yog qhov ua tau los siv cov txuj lom ntuj tsim xws li rosemary, oregano, coriander lossis zaub txhwb qaib.
Nws tseem yog qhov tseem ceeb rau haus dej txog 2.5 L dej nyob rau ib hnub thiab muaj 3 pluas noj thiab 2 khoom noj txom ncauj, vim nws tseem muaj peev xwm tswj tau qhov hnyav. Saib seb koj lub cev hnyav zoo li cas.
Nws kuj tseem muaj qee cov khoom noj uas tuaj yeem suav nrog hauv zaub mov noj kom tswj cov ntshav muaj roj cholesterol vim lawv cov yam ntxwv. Cov zaub mov no yog:
| Cov Khoom Noj Khoom Noj | lub zog | Yuav kom haus li cas |
| Lws suav, zaub txhwb qaib, dib liab, txiv kab ntxwv qaub thiab zaub ntug hauv paus | Cov zaub mov no muaj cov lycopene, uas yog ib yam khoom uas muaj antioxidant uas pab txo qis cov roj cholesterol, LDL, hauv cov ntshav thiab nce cov roj (cholesterol) zoo, HDL. | Lawv tuaj yeem siv los npaj zaub nyoos, kua ntsw ntuj, kua txiv lossis vitamins. |
| Caw liab | Cov dej haus no muaj cov resveratrol thiab lwm cov sib txuas ua cov tshuaj tiv thaiv antioxidant thiab tiv thaiv cov roj molecules los ntawm kev tso rau ntawm cov leeg phab ntsa, yog li nyiam cov ntshav ncig. | Tsuas yog 1 mus rau 2 khob cawv yuav tsum tau haus thaum noj su lossis ua hmo. |
| Salmon, hake, tuna, walnuts thiab chia noob | Lawv nplua nuj nyob hauv omega 3 nrog cov khoom tiv thaiv kev tiv thaiv, ntxiv nrog rau kev pab tiv thaiv cov tsos mob txhaws uas tuaj yeem txhaws ntawm cov hlab ntsha thiab ua rau lub plawv nres, ntxiv rau kev tiv thaiv kev tsim cov rog hauv cov hlab ntsha. | Cov khoom noj no yuav tsum muaj nyob hauv cov khoom noj muaj ntau txoj hau kev, thiab yuav tsum noj tsawg kawg yog 3 txog 4 zaug hauv ib lub lim tiam. |
| Ntshav Txiv Hmab Txiv Ntoo | Cov txiv hmab txiv ntoo no muaj ntau nyob rau hauv resveratrol, tannins thiab flavonoids, uas yog cov sib txuas uas siv ntau lub zog antioxidant, pab ua kom cov leeg ntshav thiab txo cov roj cholesterol. | Lawv tuaj yeem siv hauv cov kua txiv lossis haus ua khoom qab zib. |
| Qij / qej dub | Nws muaj cov tshuaj hu ua allicin, uas tawm tsam cov qib roj cholesterol (LDL), pab txo cov ntshav siab thiab tiv thaiv qhov tsim ntawm thrombi, yog li txo qis kev pheej hmoo ntawm lub plawv nres. | Nws tuaj yeem siv rau cov khoom noj raws caij nyoog. |
| Txiv roj roj | Tiv thaiv oxidation ntawm cov roj cholesterol, muaj cov khoom ua tshuaj tiv thaiv thiab ua kom ntshav qis. | Tsawg tsawg kawg 1 tablespoon ntawm txiv roj roj yuav tsum tau ntxiv nyob rau hauv ib hnub, uas tuaj yeem muab ntxiv rau zaub xas lav lossis zaub mov thaum npaj, txij li thaum muab rhaub, txiv roj roj tuaj yeem poob nws lub zog. |
| Txiv qaub | Muaj cov tshuaj tiv thaiv kab mob uas tiv thaiv kom tus oxidation ntawm cov roj (cholesterol) zoo, HDL. | Cov kua txiv qaub tuaj yeem muab ntxiv rau rau zaub xas los yog tov nrog lwm cov kua txiv los yog teas. |
| Oat | Nws muaj ntau nyob rau hauv beta-glucans, yog ib hom soluble fiber uas pab txo cov qib roj cholesterol. | Nws tuaj yeem muab ntxiv rau hauv cov kua los yog cov vitamins lossis siv hauv kev npaj khoom qab zib thiab ncuav qab zib. Nws yog tseem ua tau kom haus 1 khob ntawm oats rau pluas tshais lossis siv oat mis es tsis txhob siv cov mis nyuj. |
| Artichoke | Nws yog cov nroj tsuag nplua nuj nyob hauv fiber ntau thiab luteolin, ib qho tshuaj antioxidant uas tiv thaiv qhov nce ntawm cov roj cholesterol thiab nyiam qhov nce ntawm cov roj (cholesterol) zoo (HDL). | Cov nroj no tuaj yeem siav thiab nrog noj mov, thiab tseem tuaj yeem noj ua cov tshuaj ntxiv lossis tshuaj yej. |
| Cinnamon thiab turmeric | Cov txuj ci no muaj ntau nyob rau hauv antioxidants thiab cov tshuaj fiber ntau uas pab txhawm rau txhim kho cov ntshav ncig thiab txaus siab kom txo cov roj cholesterol. | Cov tshuaj tsw qab zoo heev tuaj yeem siv rau hauv kev npaj khoom noj. |
Nws kuj tseem muaj qee cov teas uas tuaj yeem suav nrog hauv kev xaiv cov roj ntsha-txo qis, xws li artichoke tshuaj yej lossis dandelion tshuaj yej. Tshawb xyuas seb yuav ua li cas npaj cov no thiab lwm cov roj cholesterol.
Saib cov ntsiab lus ntxiv txog kev noj zaub mov roj kom tsawg hauv cov yeeb yaj kiab hauv qab no:
Cov Khoom Noj Kom Tsis Zam Txim
Qee cov khoom noj uas txhawb qhov nce ntawm cov cholesterol (LDL) vim lawv muaj cov nplua nuj nyob hauv cov rog, trans thiab / lossis cov suab thaj yog:
- Tsiaj viscera, xws li mob siab, ob lub raum thiab lub siab;
- Sausages, chorizo, nqaij sawb, salami thiab nqaij npua;
- Cov nqaij liab uas muaj rog ntau;
- Cov mis nyuj, kua mis nyeem qaub nrog piam thaj, butter thiab roj qab rog;
- Cov chees daj thiab cov xim cheese;
- Sau hom ketchup, mayonnaise, aioli, ci nqaij, ntawm lwm tus neeg.
- Roj thiab zaub mov kib feem ntau;
- Cov zaub mov siav lossis khov thiab cov khoom noj ceev;
- Quav dej cawv.
Ib qho ntxiv, cov khoom noj muaj suab thaj xws li ncuav qab zib, ncuav qab zib thiab khoom qab zib yuav tsum tsis txhob noj, vim tias cov piam thaj ntau ntau ntxiv hauv kev ua rog thiab ua kom cov cholesterol nyob hauv siab.
Tshawb nrhiav pom ntxiv hauv cov yeeb yaj kiab hauv qab no seb yuav txwv tsis pub noj dabtsi vim tias muaj cov cholesterol:
Cov khoom noj muaj roj (cholesterol) tsawg
Cov lus hauv qab no yog ib qho piv txwv ntawm cov zaub mov 3-hnub uas pom tias cov khoom noj uas pab txo cov cholesterol yuav siv tau li cas:
| Noj Mov | Hnub 1 | Hnub 2 | Hnub 3 |
| Noj tshais | 1 khob oat mis + 1 daim ntawm toasted ci qhob cij nrog txiv laum huab xeeb | 1 khob ntawm kas fes unsweetened nrog 1 daim ntawm cov mov ci tag nrho nrog 2 tablespoons ntawm ricotta cheese + 2 khob ntawm txiv hmab liab | 1 khob ntawm qaij oats nrog 1 me me ntawm cinnamon + 1/2 khob ntawm txiv hmab txiv ntoo txiav + 1 khob ntawm txiv kab ntxwv tsis qab zib |
| Noj tshais | 1 khob ntawm unsweetened ntuj txiv hmab kua txiv nrog 1 tablespoon ntawm oats + 30 g ntawm walnuts | 1 nruab nrab txiv tsawb txiav rau hauv cov nplais nrog 1 tablespoon ntawm oats | 1 lub txiv uas tsis qab zib thiab + 1/2 khob ncuav txiv hmab txiv ntoo + 1 teaspoon chia noob |
| Noj su noj hmo | Mashed qos yaj ywm nrog grilled salmon + 1/2 khob zaub cob pob thiab zaub ntug hauv paus zaub xam lav zaub ntsuab nrog 1 teaspoon ntawm txiv roj roj + 1 kua | Wholegrain pasta nrog qaib ntxhw mis txiav rau hauv pob thiab npaj nrog ntuj soob ntses thiab oregano + steamed spinach zaub ntsuab lav nrog 1 teaspoon ntawm txiv roj roj + 1 txiv moj coos | Sautéed asparagus nrog grilled nqaij qaib + zaub xam lav nrog zaub xas lav, zaub ntug hauv paus lws suav + 1 teaspoon ntawm txiv roj roj + 1 khob txiv kab ntxwv liab. |
| Noj su txom ncauj | 1 lub txiv ntsej muag tsis muaj qab zib nrog cov txiv ntoo + 1 tablespoon ntawm chia noob | 1 khob kua ntsw qaub | 1 vitamin (200 mL) ntawm avocado nrog ntuj yogurt + 1 teaspoon ntawm flaxseed, nrog 30 g ntawm almonds. |
| Yav tsaus ntuj noj txom ncauj | 1 khob tshuaj yej unsweetened artichoke | 1 khob tsis muaj tshuaj tsw qab dandelion tshuaj yej | 1 khob dej tsis qab hau turmeric |
Cov nyiaj hauv cov zaub mov txawv raws hnub nyoog, poj niam txiv neej, lub cev ua si thiab seb tus neeg puas muaj lwm yam kab mob cuam tshuam los yog tsis. Yog li ntawd, qhov zoo tshaj plaws yog sab laj nrog tus kws qhia khoom noj khoom haus kom thiaj li ua tiav qhov kev ntsuam xyuas tuaj yeem ua tiav thiab kev npaj khoom noj khoom haus kom haum rau koj cov kev xav tau yog piav qhia.
Lub qe puas nce qib roj cholesterol?
Cov qe qe yog cov muaj roj cholesterol ntau, txawm li cas los xij qee qhov kev tshawb fawb pom tau tias cov roj (cholesterol) uas pom nyob hauv cov zaub mov muaj qhov muaj kev pheej hmoo tsawg rau kev puas tsuaj, tsis zoo li cov cholesterol nyob hauv cov zaub mov tiav.
Lub Koom Haum Asmeskas Lub Plawv xav ua kom tus neeg muaj kev noj qab haus huv tuaj yeem noj tau 1 mus rau 2 lub qe ntawm ib hnub, thiab rau cov neeg muaj ntshav qab zib lossis mob plawv, qhov zoo tshaj plaws yog haus 1 tauj ib hnub. Vim li no, nws muaj peev xwm suav nrog lub qe nyob rau hauv kev noj zaub mov kom txo qis roj, kom ntev li ntev tau nws kev noj nws tsis dhau. Txheeb xyuas cov txiaj ntsig zoo ntawm lub qe.
Yuav ua li cas koj thiaj paub tias koj cov roj (cholesterol) zoo
Txhawm rau kom paub yog tias cov roj (cholesterol) nyob hauv cov qib txiav txim siab tau txaus thiab tsis sawv cev rau kev noj qab haus huv, nws yog ib qho tseem ceeb kom ntsuas tag nrho cov roj (cholesterol) thiab ntshav feem, xws li LDL, HDL thiab triglycerides, hauv cov ntshav, uas yuav tsum tau qhia los ntawm tus kws kho mob. Yog tias koj tau mus kuaj ntshav tsis ntev tas los no, tso koj cov txiaj ntsig hauv lub laij hauv qab thiab saib seb koj cov roj (cholesterol) puas zoo:
Vldl / Triglycerides suav raws li Friedewald mis no
Kev kuaj ntshav roj tuaj yeem siv tau los ntawm kev yoo mov kom txog 12 teev lossis tsis yoo mov, txawm li cas los xij nws yog ib qho tseem ceeb kom ua raws li kws kho mob tau pom zoo, tshwj xeeb tshaj yog tias lwm qhov kev sim tau qhia. Saib ntxiv txog ntawm lub laij ntsuas cov roj cholesterol.
Pom Zoo
Yuav ua li cas thiaj paub zes ua kom ntshav thiab ntev npaum li cas nws kav
