Tiv thaiv koj tus kheej los ntawm kev loj hlob ntawm cov kab mob ntawm cov hlab plawv, nws pom zoo kom muaj xws li cov khoom noj uas txo cov roj (cholesterol) . Txheeb cais hais tias thaum lub cev muaj kuab txaus, tus roj qib yuav ntog tau 30%.
Cov khoom noj dab tsi txo cov "roj" phem?
Cov roj cholesterol tau muab faib ua kom zoo thiab muaj teeb meem. Nws yog pov thawj tias thawj ib qho pab tsim cov qoob loo tshiab, thiab qhov thib ob yog ua rau cov ntshav qaug zog, tsim "plab" ntawm phab ntsa ntawm cov hlab ntsha thiab ua rau atherosclerosis. Lub ntsiab txaum yog xam qhov kev tshawb fawb rau cov roj saturated, uas yog, piv txwv li, hauv butter, nqaij npuas rog, fatty meat, by-products thiab lwm yam khoom.
Muaj khoom noj uas ntxuav cov hlab ntsha hauv cov roj ntsha:
- Carrots . Siv 2 txiv kab ntxwv zaub ib hnub rau ob lub hlis, cov qib roj cholesterol txo yog 15%.
- Txiv lws suav . Tsuas yog 2 khob ib hnub ntawm freshly squeezed kua txiv yuav muab rau koj nrog ib koob tshuaj txhua hnub ntawm lycotene, ib tug tshwj xeeb xim uas yog "cov roj cholesterol".
- Qij . Nws yog ib qho tseem ceeb vim cov allin, nws yog nws leej twg yog tus saib xyuas rau tej yam tsis hnov tsw ntawm cov zaub.
- Ceev . Kev noj tshuaj kom txaus txo qhov "tsis zoo" cov roj cholesterol yog siv 60 g ntawm cov khoom noj uas txo cov roj cholesterol. Cov qauv txheej txheem tau tsim los ntawm lub sijhawm kawm, cov roj cholesterol ntau hauv lub cev, cov nyhuv dua.
- Peas . Qhov noj tau ntawm 300 grams ntawm cov zaub ua tiav thoob plaws lub hlis yuav cawm koj ntawm ib lub hlis twg ntawm tag nrho cov cholesterol.
- Rog ntses . Omega-3 acids zoo kawg tua cov teeb meem no.
Yam khoom muaj peev xwm txo tau cov roj cholesterol:
- Almonds thiab txiv laum huab xeeb.
- Txiv roj roj.
- Sib txawv cov noob.
- Avocado.
- Salmon yog liab los yog sardines.
- Berries.
- Grapes. Vim resveratrol tus nqi ntawm cov roj cholesterol nce, thiab qhov phem txo.
- Oats flakes thiab whole grains.
- Taum thiab lwm cov khoom qab. Yooj yim hloov cov nqaij, muaj fiber ntau pab txo cov cholesterol.
- Dawb cabbage. Pab tau nyob rau hauv ib daim ntawv nyob rau hauv ib qho khoom noj txhua txhua hnub ntawm 100 grams.
- Varied greenery.
- Zaub thiab txiv hmab txiv ntoo.
Yam khoom noj dab tsi txo cov roj cholesterol?
Yog tias muaj roj cholesterol muaj nyob rau hauv koj cov ntshav, koj yuav tsum tau pib sib ntaus nrog nws kom tsis txhob muaj cov plaques uas cuam tshuam cov ntshav. Cov khoom uas pab txo cov roj cholesterol yuav tsum muab tso rau hauv cov ntawv qhia txhua hnub.
- Oatmeal thiab lwm yam cereals - vim muaj fiber ntau, uas yog nyob rau hauv lub flakes, khi cov cholesterol twb nyob rau hauv cov khoom noj, tsis txhob cia nws mus rau hauv cov ntshav.
- Txiv hmab txiv ntoo yog cov tshuaj antioxidants, neeg tua rog nrog roj (cholesterol). Cov txiv apples yuav tshem tawm cov teeb meem tshuaj, pomegranate yuav ntxuav cov phab ntsa ntawm cov hlab ntsha.
- Berries - tiv thaiv hlwb los ntawm cov cholesterol thiab dawb radicals. Lean rau cov txiv hmab, blueberries thiab txiv pos nphuab.
- Ceev - monounsaturated fatty acids yuav pab tswj kom tsis txhob muaj roj cholesterol. Cov nqi txhua hnub yog 50 g.
- Legumes - muaj fiber , B vitamins, folic acid thiab pectin tag nrho cov no yuav zoo tu lub cev thiab muab lub zog.
- Nqaij - hiav txwv ntses nrog kev pab ntawm iodine thiab fatty acids yuav tsis muab sij hawm rau plab hnyuv. Thrombi zoo kawg nkaus tshem tawm hiav txwv kale.
Nco ntsoov cog lus ntawm kev noj qab haus huv yog kev ua si thiab noj zaub mov zoo. Yam khoom yuav pab txo cov roj cholesterol uas peb twb paub lawm, tam sim no peb pom tias yuav ua li cas muab lub cev nrog kev pab ntxiv hauv kev sib ntaus.
Yam koj yuav tsum tau ua kom txo cov roj cholesterol hauv cov ntshav:
- Tswj ntawm lub cev hnyav. Nws yog pov thawj hais tias txhua txhua 0.5 kg nce qib ntawm cov cholesterol los ntawm ob lub sij hawm. Qhov tseeb noj muaj 75% cov zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo thiab tsuas yog 25% ntawm cov khoom noj siv mis thiab nqaij.
- Txo kom tsawg li tsawg tau ntawm cov rog. Hloov cov nqaij liab, cheeses, butter nrog ntses, nqaij qaib thiab txiv roj roj.
- Kev hlub txiv roj roj, nws suav cov roj rog monounsaturated, uas yog qhov tseem ceeb rau lub cev.
- Txo cov qe noj pes tsawg. Dietitians cia 3 pcs. txhua lub lim tiam.
- Tsis txhob cia cov kev hloov ntawm atherosclerotic hloov, lo rau cov khoom noj txhua lub sijhawm.