Cov khoom noj dab tsi nce cov roj cholesterol: daim ntawv teev npe

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Los ntawm tsab xov xwm peb kawm txog cov khoom noj dab tsi nce cov roj cholesterol hauv cov ntshav. Nyob rau tib lub sijhawm, nyob rau hauv lub ntiaj teb niaj hnub no muaj ntau cov ntaub ntawv uas tsis muaj tseeb tiag. Nrhiav ib qho txiaj ntsig ntawm qhov tseeb ntawm ntau qhov kev xav sib txawv yog qhov nyuaj heev. Rau cov ncauj lus hais txog tib neeg kev noj qab haus huv, qhov no yog qhov tseeb tshwj xeeb.

Rau cov neeg uas nyiam thuam thiab muab tswv yim, lo lus "cholesterol" tau dhau los ua ib yam dab tsi ntawm cov khawv koob uas koj tuaj yeem cuam tshuam rau cov neeg rog rog lossis muaj teeb meem kev noj qab haus huv. Qhov nthuav tshaj plaws yog tias feem ntau cov neeg thuam lawv tus kheej tsis paub cov khoom noj twg nce cov roj cholesterol. Muaj ntau yam tsis tau lees paub thiab tsis raug qhov tseeb tshwm sim ntawm cov tib neeg.

Nyob rau hauv tsab xov xwm peb yuav hais meej txog txhua qhov kev xav tsis zoo thiab nrhiav seb cov khoom noj twg ua rau cov roj cholesterol nce siab. Ntxiv mus, peb yuav txheeb xyuas seb koj tuaj yeem ua rau koj tus kheej noj kom nws muaj txiaj ntsig zoo. Nco ntsoov tias kev noj zaub mov kom raug pab kom tsis txhob muaj kab mob plawv thiabnkoj.

Nws Tus Huab Tais Cholesterol

Yog li, cov roj (cholesterol) yog ib yam khoom lipid, uas yog, rog. Lo lus los ntawm ob lo lus Greek uas txhais tau tias "bile" thiab "nyuaj". Cov tshuaj no tau txais lub npe zoo li no, txij li thawj zaug nws tau pom nyob rau hauv daim ntawv ntawm lub gallstones. Ntau tshaj 65% ntawm cov roj cholesterol yog tsim los ntawm tib neeg lub siab, qhov seem yog los ntawm cov khoom noj.

Tam sim no ntau tus yuav xav tsis thoob tias peb lub cev muaj peev xwm tsim tau "tus yeeb ncuab" no ntau heev. Tab sis qhov tseeb, peb lub cev yog ib qho kev sib koom tes zoo thiab hloov maj mam uas txhua yam me me ua lub luag haujlwm tseem ceeb. Piv txwv li, cov roj (cholesterol) yog ib qho tseem ceeb heev rau cov cell membranes thiab phab ntsa. Nws yog, qhov tseeb, "cov khoom siv hauv tsev". Tsis tas li ntawd, cov khoom no muaj peev xwm tswj tau ib theem ntawm cov dej hauv cov hlwb, thauj cov khoom muaj txiaj ntsig los ntawm daim nyias nyias, thiab tseem khi cov tshuaj lom txaus ntshai, ua rau tsis zoo rau lawv lub cev. Zoo kawg, txoj cai?

Ua tsaug rau cov lipid no, tag nrho cov saw hlau rau kev tsim cov tshuaj hormones poj niam txiv neej (testosterone, estrogen, progesterone) tau pib. Tsis tas li ntawd, cov roj (cholesterol) tau koom nrog hauv kev tsim cov tshuaj hormone cortisol, uas, nyob rau hauv lem, yog lub luag hauj lwm nyob rau hauv lub cev rau metabolism thiab zus tau tej cov vitamin D. Lub tom kawg regulates qhov sib npaug ntawm phosphorus thiab calcium kom lub siab xav hardness ntawm cov pob txha cov ntaub so ntswg..

Nyob zoo

Peb mam li tham txog cov khoom noj dab tsi nce cov roj cholesterol tom qab me ntsis, tab sis tam sim no peb yuav tsom mus rautxiaj ntsig ntawm cov khoom no. Nco ntsoov tias nws yog nrog nws cov kev pab uas lub siab pib cov txheej txheem ntawm cov kua tsib acids, uas tso cai rau ua cov rog.

Kev tshawb fawb tsis ntev los no los ntawm cov kws tshawb fawb tau ua pov thawj tias cov roj (cholesterol) muaj kev cuam tshuam loj rau tib neeg lub zeem muag thiab lub peev xwm hlwb.

Nws zoo kawg uas cov khoom siv zoo li no tuaj yeem ua rau muaj teebmeem kev noj qab haus huv ntau. Tab sis lub ntsiab lus, raws li ib txwm, yog nyob rau hauv sib npaug.

Zoo thiab phem

Cov roj (cholesterol) tau muab faib ua "phem" thiab "zoo". Nyob rau hauv nws tus kheej, qhov teeb meem yog nruab nrab, tag nrho cov ntsiab lus nyob rau hauv dab tsi nws yog surrounded los ntawm. Nco ntsoov tias hauv nws daim ntawv ntshiab, lipid tsis tuaj yeem txav mus los ntawm lub cev. Nws yog ib qho tseem ceeb "nrog" los ntawm lipoproteins, uas yog ib qho nyuaj ntawm cov rog thiab cov proteins. Cov tshuaj no muaj peev xwm xa cov roj cholesterol mus rau txhua lub cell.

YLipoproteins

Cov tshuaj no muaj tib yam zoo ib yam, tab sis txawv kiag li muaj pes tsawg leeg, qhov loj me thiab ntom. Muaj plaub hom nyob rau hauv tag nrho: siab, qis thiab tsawg ntom ntom, nrog rau chylomicrons.

Nws ua haujlwm li cas? High-density molecules thauj cov roj cholesterol thoob plaws hauv lub cev, qhov uas nws ua nws txoj haujlwm tseem ceeb tshaj plaws thiab muaj txiaj ntsig zoo rau tib neeg. Nyob rau tib lub sijhawm, cov molecules uas tsis muaj qhov ceev txav mus rau tib txoj kev thiab sau cov khoom seem, uas tom qab xa mus rau lub siab ua haujlwm lossis pov tseg.

Yog li, cov molecules high-density tuaj yeem yaj yooj yim hauv lub cev thiab tsis tsim cov khoom seem. ATNyob rau lub sijhawm no, cov khoom hnyav molecular uas tsis tshua muaj yuav luag insoluble. Tsis tas li ntawd, lawv tsim cov khoom seem ntau heev. Nws yog vim li no tias cov roj cholesterol tau muab faib ua "tsis zoo" thiab "zoo". Cov khoom hnyav molecular uas tsis tshua muaj peev xwm sib xyaw ua ke thiab hloov mus ua cov plaques uas ua rau muaj ntau yam kab mob.

khoom noj

Yog li, cov zaub mov twg nce cov roj cholesterol hauv tib neeg cov ntshav? Cia peb pib los ntawm saib cov nqaij cov tais diav uas muaj ntau yam kev tsim txom. Nqaij npuas, goose, duck, yaj, nqaij npuas kib, offal, hnyuv ntxwm, minced nqaij, smoked nqaij - tag nrho cov no yog cov teeb meem khoom uas yuav tsum tshwm sim nyob rau hauv lub rooj ntawm ib tug neeg saib xyuas nws kev noj qab haus huv tsis tshua muaj. Cia lawv ua rau koj ib qho kev noj qab haus huv uas koj tuaj yeem ua rau tsuas yog rau hnub so. Los ntawm cov ntawv qhia zaub mov txhua hnub, tag nrho cov npe saum toj no yuav tsum raug tshem tawm. Koj tuaj yeem hloov nws nrog nqaij nyug nqaij nyug thiab nqaij nyug, nqaij npuas kib thiab nqaij npua. Tab sis cov khoom nqaij no yuav tsum tsis txhob ntau dhau.

Raws li kev noj zaub mov zoo, hom nqaij zoo tshaj plaws yog nqaij qaib, hare, luav, game thiab qaib ntxhw. Nyob rau tib lub sijhawm, koj yuav tsum tsis txhob noj zaub mov ntau dua 2-3 zaug hauv ib lub lis piam.

Thiab, tau kawg, tsis txhob hnov qab txog txoj kev ua noj. Tsis muaj teeb meem koj yuav tsum tau kib nqaij rau ib txwm noj mov. Nws yog qhov zoo dua los ua noj nws nrog chav lossis dej, ci hauv qhov cub lossis stew. Tom qab ntawd nws yuav ua rau muaj txiaj ntsig ntau tshaj plaws thiab kev puas tsuaj tsawg kawg nkaus.

Seafood

Xav paub cov zaub mov twg nce cov roj cholesterol sai sai thiab zoo? Qhov no, ntawm chav kawm, yog nqaij nruab deg, tab sis tsuas yog tias koj yog tus kiv cua loj heev ntawm lawv. Ntses feem ntau noj qab nyob zoo, tab sis yog tias noj ntau dhau, nws tuaj yeem nce qhov concentration ntawm lipid sai sai. Koj yuav tsum tsis txhob tsim txom caviar, cw, crabs, squid, thiab lwm yam. Tab sis tib lub sijhawm, cov ntses rog rog tuaj yeem noj tsawg kawg txhua hnub, thiab nws yuav tsis ua rau muaj kev phom sij, vim nws muaj Omega-3 acids uas muaj txiaj ntsig zoo kawg. rau tib neeg. Raws li rau txoj kev ua noj, ntawm no peb ua raws li cov kev cai ib yam li saum toj no: tsis muaj kib, tsuas yog ci, boiling los yog stewing.

Ntaus

Cov zaub mov uas nce cov roj cholesterol sai sai suav nrog cov khoom noj siv mis. Sour cream, mis nyuj, qab zib, ice cream, condensed mis nyuj thiab cheese tuaj yeem ua rau kev noj qab haus huv yog tias noj ntau yam tsis tsim nyog. Qhov tseem ceeb ntawm no yog kom nco ntsoov tias tsis muaj teeb meem koj yuav tsum tshem tawm tag nrho cov khoom noj siv mis los ntawm kev noj haus. Nws yuav zoo dua los txo lawv cov roj cov ntsiab lus kom tsawg. Tom qab ntawd koj yuav tsis tas yuav noj mov qab.

Qe

Cov khoom noj dab tsi ua kom cov roj cholesterol tau zoo? Qhov no, ntawm chav kawm, yog lub qe qe, uas ntau tus qhia kom tsis kam. Nrog rau kev siv tsis tu ncua, nws muaj peev xwm nce cov lipid sai heev. Nws yuav tsum tau muab pov tseg tag nrho nyob rau hauv lub xub ntiag ntawm cov kab mob ntawm lub plawv thiab cov hlab ntsha, txawm li cas los xij, nrog kev tiv thaiv, koj tuaj yeem txo nws txoj kev siv ntau zaus. Qe dawb pom zoo kom ntxiv zaub mov tsis tu ncua,tab sis tsis pub ntau tshaj 3 zaug hauv ib lub lis piam.

zaub thiab txiv hmab txiv ntoo

Muaj tseeb koj xav paub cov zaub mov twg nce cov roj cholesterol thiab qhov twg tsis ua. Nov yog qhov peb yuav tham txog tam sim no. Qhov xwm zoo yog tias koj tuaj yeem noj zaub thiab txiv hmab txiv ntoo. Nyob rau tib lub sijhawm, peb yuav tsum nco ntsoov tias lawv nqa cov txiaj ntsig zoo tshaj plaws tshiab. Yog tias qhov no ua tsis tau, lawv yuav tsum tau stewed, steamed los yog hauv dej. Yog tias koj ua noj cov zaub mov sib sib zog nqus ua raws li tag nrho cov cai, ces koj tuaj yeem sib npaug ntawm cov khoom muaj txiaj ntsig nrog cov khoom noj uas yog steamed. Tab sis nco ntsoov, qhov no tsis siv rau french fries los ntawm cov khoom noj ceev uas ze tshaj plaws.

Nov yog lwm yam khoom noj uas yuav pab tau zoo heev. Cov txiv ntoo muaj ntau cov txiaj ntsig zoo acids, uas tsuas yog hloov tsis tau rau tib neeg lub cev. Hauv qhov no, nws yog qhov zoo dua los muab kev nyiam tsis yog rau cov khoom noj kib, tab sis rau cov qhuav. Yuav kom cov txiv ntseej saj zoo dua, lawv yuav tsum muab tso rau hauv dej txias ib ntus.

Tsis txhob yuam koj tus kheej noj cov zaub mov no yog tias koj tsis xav tau. Nco ntsoov sim ntxiv lawv me ntsis rau zaub nyoos, khoom qab zib, thiab casseroles. Koj yuav tsis pom qhov me me ntawm cov khoom no, tab sis koj lub cev yuav txaus siab rau kev saib xyuas zoo li no.

Sups

Cov zaub mov twg nce cov roj cholesterol? Peb pib cov npe nrog cov nqaij thiab yuav txuas ntxiv nrog cov kua zaub nplua nuj. Cia hais tam sim ntawd lawv yuav tsum tau tso tseg. Raws li txoj cai, peb feem ntau siv los ua noj tsuas yog ua li no, tab sis koj yuav tsum nrhiavlwm txoj kev xaiv, raws li kev noj qab haus huv tseem ceeb dua. Nws yog ib qho tsim nyog hloov mus rau zaub thiab ntses broths, uas yuav ua rau muaj txiaj ntsig zoo tshaj plaws rau lub cev. Nco ntsoov tias koj tsis tas yuav siv roasting. Yog tias koj noj nqaij rau nqaij qaib, ces nco ntsoov tshem tawm cov rog rog, vim tias nws muaj cov roj cholesterol ntau tshaj. Ib qho tseem ceeb heev thiab feem ntau tsis saib xyuas yog qhov nqaij qaib yuav tsum tau ua kom tsis muaj tawv nqaij. Nws tseem tsis tau pom zoo kom sau thawj cov kev kawm nrog cream lossis qaub cream.

sib phaj

Yog li, peb txuas ntxiv mus nrhiav seb cov zaub mov twg ua rau "phem" cov roj cholesterol hauv cov ntshav. Tau kawg, ib qho tsis tuaj yeem hais txog cov tais diav: kib qos yaj ywm, pilaf, qos yaj ywm, pasta, thiab lwm yam. Tag nrho cov tais diav no feem ntau kib, tab sis koj yuav tsum tsis txhob ua rau lawv txhua hnub. Ntxiv mus, lawv yeej ib txwm rog heev, uas cuam tshuam rau lub xeev ntawm lub cev tsis nyob rau hauv txoj kev zoo tshaj plaws. Txhawm rau txo cov roj cholesterol kom tsawg, koj yuav tsum tau kawm tiav kev ua noj ob chav kawm.

Nws tsim nyog yuav lub tshuab nqus tsev tam sim ntawd thiab kawm paub ua haujlwm nrog lub qhov cub. Koj tsis tuaj yeem ua rau koj txoj haujlwm nyuaj thiab tam sim ntawd yuav lub cooker qeeb uas yuav pab tau koj thiab koj txoj kev noj qab haus huv. Nws yog qhov zoo tshaj plaws los ua noj cov tais diav loj yam tsis muaj roj, tab sis yog tias qhov no tsis ua tau, ces siv nws kom tsawg. Ua tib zoo mloog nws qhov zoo. Nws yuav tsum tau txias pressed roj. Txiv roj roj kuj zoo heev.

Thaum xaiv ib sab phaj, koj yuav tsum xyuam xim rau buckwheat thiab oatmeal, legumes, dub los yog xim av mov.

Oils

Peb tau txiav txim siab thawj tus neeg sib tw los ntawm cov npe. Tam sim no cia peb tham txog dab tsi cov zaub mov nce "phem" cholesterol hauv cov ntshav. Nws yog roj, tau kawg.

Yuav kom rov zoo los yog ua tiav kev tiv thaiv, koj yuav tsum txo qis noj xibtes, txiv maj phaub lossis butter kom ntau li ntau tau. Nws yog qhov zoo tshaj kom muab lawv tso tseg. Nco ntsoov tias txiv maj phaub thiab xibtes roj tsis muaj cov roj cholesterol, tab sis cov khoom no tuaj yeem ua rau rog rog, uas yuav cuam tshuam tsis zoo rau qib ntawm lipid sib tham.

Txawm tias koj tsis tuaj yeem tso butter tag nrho, nco ntsoov yuav cov khoom zoo. Xaiv cov khoom tsis zoo, thawj zaug nias. Cov roj zoo li no tsis yog siv rau kev ua noj ntxiv, tab sis ntxiv rau cov tais diav tshiab.

Peb txhua tus paub tias cov taum pauv, paj noob hlis lossis txiv laum huab xeeb tuaj yeem pom nyob txhua qhov chaw, tab sis kuj saib cov roj xws li amaranth, sesame thiab hemp. Koj tuaj yeem pom lawv yooj yim hauv khw muag khoom noj khoom haus.

khoom qab zib

Cov khoom noj dab tsi nce qib roj cholesterol? Thaum kawg, peb tau mus txog qhov nyiam tshaj plaws thiab qab tais diav, uas yog confectionery. Los ntawm txoj kev, vim yog lawv, kev noj qab haus huv tuaj yeem ua rau poob qis hauv ib hlis.

Nws yog ib qho tseem ceeb heev los hloov cov qhob cij zoo tib yam nrog cov khoom ua los ntawm cov hmoov nplej wholemeal, whole grains lossis bran. Nws yog qhov zoo tshaj plaws los muab kev nyiam rau qhob cij thiab crackers ua los ntawm rye hmoov. Koj tuaj yeem ntxiv taub dag, poppy lossis noob hnav noob rau khob cij.

Nws tsim nyog kawm ntxiv txog kev ua mov ci rau koj tus kheej. Raws li txoj cai, lawv maj mam qhuav ntawm qiskub. Nco ntsoov muab ncuav qab zib, pastries, ncuav qab zib thiab buns.

Drinks

Tab sis cov khoom noj dab tsi nce "zoo" cov roj cholesterol hauv cov ntshav? Feem ntau, cov no yog cov dej haus uas muaj mis nyuj los yog cov khoom siv mis nyuj. Yog tias koj siv lawv hauv qhov nruab nrab, koj tuaj yeem txhim kho koj txoj kev noj qab haus huv. Tab sis nrog ib qho txawv txav ntawm cov lipid sib tham, nws yog qhov zoo tshaj kom tso kas fes thiab cawv. Nws raug pom zoo kom haus cov tshuaj yej tsis tu ncua tsis muaj suab thaj. Koj yuav tsum tau muab kev nyiam rau cov tshuaj yej ntsuab. Qee lub sij hawm koj yuav tsum haus cov kua txiv hmab txiv ntoo tshiab thiab dej ntxhia. Nws yog ib qho tseem ceeb los saib xyuas qhov zoo ntawm cov dej koj haus.

Peb paub los ntawm cov npe khoom noj uas nce cov roj cholesterol, tab sis peb tseem tsis tau hais txog cov teeb meem xws li mayonnaises thiab kua ntses. Cia peb hais tam sim ntawd nws tsim nyog muab tsis yog rau lawv xwb, tab sis kuj yog cov chips, cov txiv ntseej ntsev, cov qhob noom xim kasfes, cov khoom noj los ntawm cov chaw tsim khoom noj ceev thiab cov khoom noj yooj yim. Tag nrho cov no yuav tsum raug txwv yog tias koj tab tom nrhiav kom tau zoo.

Yog li, hnub no peb kawm cov zaub mov twg nce cov roj cholesterol hauv cov ntshav, thiab cov khoom twg qis dua. Los ntawm qhov no peb tuaj yeem txiav txim siab tias qib ntawm "phem" lipid yog nce los ntawm cov khoom noj uas muaj roj ntau ntau. Yog tias koj txhawj xeeb txog koj cov qib roj cholesterol, cia li pib noj kom raug thiab qhov yuav tsum tau ua raws li qee yam kev noj haus yuav ploj mus ntawm nws tus kheej.

Ntau tus neeg tsis tsim nyog tau kwv yees qhov muaj peev xwm hloov mus rau kev noj zaub mov tsim nyog. Tab sisnws yog ib txoj hauv kev zoo rau kev siv tshuaj. Hmoov tsis zoo, nws yog qhov yooj yim dua rau cov neeg mob kom muab lawv tus kheej nrog cov tshuaj chemical dua li kho lawv cov kev noj qab haus huv. Thiab tam sim no peb nco ntsoov tias cov roj cholesterol ib txwm muaj txog 5 mmol / l; nce me ntsis - txog 6.5 mmol / l; tseem ceeb - txog 7.7 mmol / l; Kev ua phem rau lub neej - ntau dua 7.7 mmol / l.

Nws yuav muaj txiaj ntsig kom paub tias tsis yog zaub mov xwb tuaj yeem ua rau nce cov roj cholesterol. Qhov no tuaj yeem pab txhawb los ntawm kev noj zaub mov tsis zoo thiab tsis zoo, lub cev tsis muaj zog, rog rog, haus dej cawv, muaj keeb kwm yav dhau los.

Txawm li cas los xij, nco ntsoov tias ntau nyob ntawm koj nkaus xwb hauv kev tawm tsam cov roj cholesterol!