Noj zaub mov kom txo qis triglycerides
Zoo Siab
- 1. Txo cov kev noj haus ntawm cov carbohydrates yooj yim
- 2. Zam kev haus cawv
- 3. Noj cov rog kom zoo
- 4. Noj cov khoom noj muaj fiber ntau
- Daim Ntawv Qhia Noj Cov Ntawv rau Triglycerides
- Saib lwm cov lus qhia rau daus triglycerides hauv video hauv qab no:
Kev noj zaub mov kom txo qis cov roj triglycerides yuav tsum muaj cov zaub mov muaj suab thaj thiab hmoov dawb, xws li cov qhob cij dawb, khob noom, khoom noj txom ncauj thiab cov ncuav. Cov zaub mov no yog nplua nuj nyob rau hauv cov carbohydrates yooj yim, uas nyiam qhov nce ntawm triglycerides hauv cov ntshav.
Thaum cov txiaj ntsig triglyceride siab tshaj 150 ml / dL, muaj kev pheej hmoo ntawm muaj teeb meem kev noj qab haus huv xws li mob plawv thiab ntshav qab zib, piv txwv, tab sis uas tuaj yeem zam tau los ntawm kev ua raws li kev noj qab haus huv thiab kev noj zaub mov zoo. Yog li ntawm no yog 4 lub tswv yim rau kev txo qis triglycerides los ntawm koj cov zaub mov noj:
1. Txo cov kev noj haus ntawm cov carbohydrates yooj yim
Kev noj ntau cov zaub mov muaj suab thaj thiab hmoov dawb yog qhov tseem ceeb ua rau muaj triglycerides siab, nws yog ib qho tseem ceeb kom tsis txhob muaj ntau yam khoom ntxiv xws li qab zib, nplej hmoov nplej, khoom noj txom ncauj, pizza, pasta dawb, qhob cij dawb, ncuav qab zib, ncuav qab zib, feem ntau, khoom qab zib, mos. haus thiab kua txiv.
Ib qho ntxiv, koj yuav tsum tsis txhob ntxiv qab zib rau cov zaub mov npaj hauv tsev, xws li kua txiv ntuj, kas fes thiab tshuaj yej. Saib cov npe tag nrho ntawm cov khoom noj uas muaj carbohydrate thiab nkag siab seb hom twg yog qhov zoo tshaj.
2. Zam kev haus cawv
Cov dej cawv muaj cawv ntau hauv cov calories thiab txhawb lub zog tsim cov triglycerides. Npias, piv txwv li, ntxiv rau kev haus cawv kuj muaj cov ntsiab lus carbohydrate ntau, thiab nws txoj kev noj ntau yog qhov tseem ceeb ua rau muaj kev puas tsuaj triglycerides thiab roj (cholesterol). Paub txog kev cuam tshuam ntawm cov cawv hauv lub cev.
3. Noj cov rog kom zoo
Cov rog zoo pab tswj cov roj (cholesterol) thiab qis dua triglycerides, vim lawv ua raws li lub zog tiv thaiv kab mob thiab tiv thaiv kab mob, txhim kho cov ntshav ncig thiab tiv thaiv teeb meem hauv lub plawv, mob hlab ntsha tawg thiab mob ntsws, piv txwv.
Cov zaub mov muaj roj ntau hauv cov roj zoo yog txiv roj roj, txiv ntseej, txiv laum huab xeeb, txiv ntseej, chia noob, flaxseed, paj noob hlis, ntses xws li tuna, sardines thiab ntses liab, thiab avocado. Ntxiv rau, kev noj zaub mov ntau nyob rau hauv cov roj ua tiav, xws li cov hnyuv ntxwm, hnyuv ntxwm, ham, bologna, hamburger thiab khov npaj cov zaub mov yuav tsum zam.
4. Noj cov khoom noj muaj fiber ntau
Cov khoom noj muaj nplua nuj nyob hauv fiber yog cov txiv hmab txiv ntoo, zaub thiab txhua yam zaub mov, xws li cov nplej xim av, qhob cij qhob cij, nplej zom, nplej thiab nplej oat, cov khaub noom nplej, quinoa, lentils thiab noob xws li chia, flaxseed, noob hnav, taub dag thiab paj noob hlis.
Cov fibers yuav pab thiab txo cov kev ntsia hlau hauv ntshav qabzib, uas yog ntshav qab zib, txhim kho kev tswj ntawm triglycerides thiab cov roj cholesterol, ntxiv rau ua kom cov hnyuv noj qab haus huv thiab kev tawm tsam.
Daim Ntawv Qhia Noj Cov Ntawv rau Triglycerides
Cov lus hauv qab no qhia ib qho piv txwv ntawm cov ntawv qhia zaub mov 3-hnub rau kev tswj hwm triglycerides:
| Khoom txom ncauj | Hnub 1 | Hnub 2 | Hnub 3 |
| Noj tshais | 1 khob ntawm kas fes unsweetened + 2 slices ntawm qhob cij wholemeal nrog qe thiab cheese | 1 khob ntawm kua txiv kab ntxwv + 1 crepe cheese | 1 khob kas fes nrog mis nyuj + 1 tapioca nrog qe + 1 kab noj mov |
| Noj tshais | 2 slices ntawm papaya nrog 1 col ntawm oat kua zaub | 1 txiv tsawb + 10 txiv ntoo peem | 1 khob kua txiv ntsuab nrog zaub qhwv thiab txiv qaub |
| Noj su noj hmo | 4 col ntawm xim av mov kua zaub + 3 col ntawm taum kua zaub + roasted nqaij qaib nrog txiv ntseej roj thiab rosemary + 1 txiv kab ntxwv | tuna nplej zom thiab ntses lws suav ua nrog wholemeal pasta + ntsuab zaub ntsuab nrog txiv ntseej roj + 1 txiv moj coos | nqaij stew nrog taub dag + xim av mov nrog broccoli, taum thiab zaub sautéed hauv txiv roj roj + 1 lub txiv av |
| Noj su txom ncauj | 1 lub mis nyeem qaub ncaj nrog strawberry + 1 daim ncuav mov ci nrog tshij | cov kas fes tsis zoo + 3 tag nrho cov mov ci nrog cheese | 1 lub txiv tsawb liab + 2 nplawm qe + txhuav kas fes |
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias kev noj zaub mov kom tswj tau triglycerides yuav tsum muaj nrog tus kws qhia noj haus, uas tuaj yeem sau tshuaj teas thiab tshuaj hauv tsev uas pab tswj hwm qhov teeb meem no. Saib qee cov qauv ntawm no.
Saib lwm cov lus qhia rau daus triglycerides hauv video hauv qab no:
Cov Ntawv Tshaj Tawm Tshiab
Puas Tsawg Txoj Cai Tshuaj Noj Me Ntsis Muaj Cai rau Koj?
