Qhov twg pom cov roj cholesterol: daim ntawv teev cov khoom noj phem

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

Muaj ntau cov roj (cholesterol) phem hauv qee yam khoom noj. Nrog lawv, kev ua haujlwm ntawm lub plawv ntawm cov hlab ntsha yog cuam tshuam, kev loj hlob ntawm cov kab mob tshwm sim. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tsum ua kom nws nyob rau hauv ib txwm muaj. Qhov twg muaj cov roj cholesterol tau piav qhia hauv kab lus.

Nyob rau hauv cov roj cholesterol

Nws tuaj yeem ua tau zoo thiab phem:

1. LDL phem. Cov hlab ntsha tau txhaws nrog nws, ntshav thickens, ntshav txhaws tshwm.
2. YHDL zoo. Nws tuaj yeem ntxuav cov hlab ntsha ntawm cov roj cholesterol.

Yog tias koj noj cov zaub mov zoo, ces cov roj (cholesterol) phem tuaj yeem ua tau zoo. Nws yuav tsum tau borne nyob rau hauv lub siab hais tias tus nqi ib hnub twg yog 400 mg. Nws yog qhov yooj yim heev los txheeb xyuas nws yog tias koj paub txog cov khoom uas cov khoom siv no feem ntau.

Kev sib txheeb ntawm zaub mov thiab ntshav suav

Cov roj (cholesterol) (80%) yog tawm hauv lub siab los ntawm kev noj cov rog. Hauv daim ntawv no, lawv tau nqus los ntawm cov ntaub so ntswg thiab siv los ua lub zog substrate thiab cov khoom siv rau kev tshwm sim ntawm cov hlwb tshiab. Cov roj cholesterol uas tsis siv tau raug xa rov qab mus rau daim siab thiab khaws cia rau ntawd. Nrog rau kev yoo mov ntev, lawv raug tso tawm thiab lub cev tau txais calories.

A 20%Cov tshuaj nkag mus rau hauv daim ntawv tiav. Cov roj (cholesterol) los ntawm cov zaub mov sai sai kis mus rau cov ntaub so ntswg, qhov ntau dhau kuj tso rau hauv daim siab depots mus txog rau lub sijhawm xav tau.

Lub cev tswj hwm qhov sib npaug ntawm cov khoom hauv cov hlab ntsha, tsim ntau npaum li qhov xav tau los them cov kev xav tau niaj hnub. Yog hais tias qhov lipid tshuav nyiaj li cas raug cuam tshuam, piv txwv li, nrog kev siv cov khoom noj muaj roj, cov khoom sib sau rau ntawm phab ntsa ntawm cov hlab ntsha, tsim cov atherosclerotic plaques. Yog li ntawd, muaj cov kab mob ntawm lub plawv cov leeg thiab nce siab nyob rau hauv cov hlab ntsha peripheral. Yog li, nws yog ib qho tseem ceeb kom paub qhov twg cov cholesterol pom.

Nrog kev pab ntawm cov rog noj, 20% ntawm cov khoom uas nkag mus rau hauv cov hlab ntsha ntawm sab nraud yog muab. Qhov nruab nrab ib hnub yog 400 mg. Nrog cov ntsiab lus ntawm cov rog hauv cov ntshav, cov tais diav no yuav tsum txwv.

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LDL - yog dab tsi? Cov no yog cov lipoproteins tsawg-density, uas muaj qib ntawm atherogenicity thiab ua rau atherosclerotic vascular puas. Hauv cov lus yooj yim, LDL - nws yog dab tsi? Qhov no yog cov roj (cholesterol) phem. Nws cov ntsiab lus siab cuam tshuam rau kev noj qab haus huv tag nrho. Yog li ntawd, nws yog ib qho tseem ceeb kom paub cov zaub mov twg muaj cov roj (cholesterol), thiab ua raws li kev ntsuas.

Qe Yolk

Qhov no yog cov khoom lag luam roj cholesterol. Tias yog vim li cas cov kws kho mob tsis pom zoo kom siv nws ntau heev. Cov roj (cholesterol) hauv qe qe yog 600 mg (ib 100 g). Qhov no yog 3-4 yolks. Nyob rau hauv rooj plaub no, peb tab tom tham tsis tsuas yog hais txog cov khoom nws tus kheej, tab sis kuj hais txog cov tais diav uas nws ntxiv. Nws yuav tsum tau borne nyob rau hauv lub siab hais tias cov qe yog muab tso rau hauv ci,pancakes, pancakes.

Yog hais tias theem ntawm cov khoom yog qhov qub, nws raug tso cai noj 2-3 qe ib hnub. Qhov loj tshaj plaws yog tias lawv yuav tsum tsis txhob nyob rau hauv lwm yam khoom. Yog tias qhov ntsuas tau nce siab, yuav tsum tsis pub ntau tshaj 1 qe ib hnub twg.

Cov no kuj yog cov khoom noj uas muaj cov roj cholesterol. Yog li ntawd, nws kuj tsis pom zoo kom tsim txom lawv.

Ntau rog muaj nyob hauv nyuj hlwb, lard. Thiab yog tias thawj zaug yog cov khoom lag luam pib xyaum ua, ces qhov thib ob yog cov qhua nquag ntawm cov rooj ntawm ntau tsev neeg. Ua mob lard rau kev noj qab haus huv yog txuam nrog cov ntsiab lus muaj roj ntau. Hauv 100 g ntawm cov khoom zoo li no, muaj cov roj cholesterol ntau dua li nws cov qauv niaj hnub. Nws raug nquahu kom noj nyuj lub hlwb thiab lard tsis tshua muaj thiab me me. Nrog rau cov ntsiab lus ntxiv, koj yuav tsum tsis txhob siv cov khoom no txhua. Qhov no kuj siv tau rau lwm cov khoom siv nqaij. Piv txwv li, porcine raum cholesterol yog 410mg (ib 100g).

Feem ntau ntawm tag nrho cov vitamins thiab amino acids muaj nyob rau hauv yaj. Tab sis nws kuj muaj ntau cov roj cholesterol. Nws raug nquahu kom noj cov nqaij mos, tsis txhob noj cov tav, lawv muaj cov lipids tshaj plaws. Rau cov neeg mob uas muaj atherosclerosis, nqaij nyuj thiab nqaij nyuj tsis muaj rog, nqaij qaib yog xav tau. thiab zoo dua steamed. Cov nqaij rog xws li nqaij npuas raug txwv.

Dab tsi muaj cov roj cholesterol? Nws muaj cov hnyuv ntxwm smoked thiab nyoos. Hauv 100 g tuaj yeem muaj 80-120 mg. Nrog rau atherosclerosis, raw-smoking ntau yam ntawm cov khoom raug txwv.

He althyhnyuv ntxwm raug tso cai rau tib neeg, tab sis nyob rau hauv qhov txwv. Yog hais tias muaj kev hem thawj ntawm plaques, es tsis txhob ntawm hnyuv ntxwm, koj yuav tsum noj boiled nqaij los yog boiled ntau yam. Lawv muaj cov cholesterol tsawg heev. Muaj 60 mg ntawm rog nyob rau hauv 100 g ntawm boiled sausage. Txawm tias muaj atherosclerosis, nws raug tso cai noj cov khoom. Tab sis cov kws kho mob pom zoo kom txwv tsis pub noj.

Butter

Koj tuaj yeem hnov cov lus sib txawv ntawm cov khoom no. Tab sis thaum kawg, butter puas ua rau muaj txiaj ntsig lossis ua mob rau lub cev? Nws tag nrho yog nyob ntawm tus nqi ntawm kev siv thiab hom. Butter muab faib ua 2 hom: ghee thiab tsoos. Ghee muaj roj tsawg dua li niaj zaus - txog li 280 mg rau 100 g. Hauv cov qab zib zoo tib yam, tsis muaj ntau tshaj 240 mg.

Ob hom khoom noj muaj roj cholesterol siab. Nws yog txwv tsis pub noj nrog atherosclerosis. Thaum lub sij hawm cua sov nyob rau hauv ib lub lauj kaub, ntxiv ib feem ntawm cov khoom raug tso tawm. Cov qib roj cholesterol nce 2 zaug. Cov roj zaub saturated nrog cov roj muaj txiaj ntsig yog qhov sib txawv kiag li.

Yog tias tsis muaj qhov sib txawv ntawm kev noj qab haus huv, butter puas muaj txiaj ntsig lossis ua mob rau tib neeg? Cov neeg noj qab haus huv yuav tsum noj nws, tab sis tsis pub ntau tshaj 50-100 g ib hnub twg. Qhov no yog cov roj zoo uas npog cov kev xav tau ntawm lub cev hauv cov khoom siv hauv tsev rau cov phab ntsa ntawm tes thiab rau kev sib txuas ntawm cov tshuaj hormones. Butter kuj muab kev nqus cov rog-soluble vitamins A, E, D.

ntses kaus poom

Dab tsi ntxiv muaj cov roj cholesterol? Nws muaj nyob rau hauv cov kaus poom ntses. Koj tuaj yeem siv cov khoom zoo li no rau atherosclerosis, tab sis koj yuav tsum tau ceev faj txog kev xaiv hom ntses. Piv txwv li, cov kaus poom sardine muaj 120-140 mgCov tshuaj ib 100 g. Qhov no yog ntau heev. Txawm tias muaj cov hlab ntsha huv, nws raug nquahu kom tsis txhob noj cov zaub mov no, vim tias cov khoom muaj txiaj ntsig tuaj yeem pom muaj nyob hauv ntau hom ntses. Yog tias koj xav noj sardine, ces lub hnub so yuav tsum tau noj zaub, txiv hmab txiv ntoo.

Nws raug nquahu kom xaiv cov kaus poom ntses salmon, trout, tuna. Muaj cov rog me me hauv lawv - txog li 50 mg. Tus nqi tseem ceeb ntawm cov ntses yog muaj cov polyunsaturated fatty acids. Cov no yog omega-3, 6, 9. Cov no yog cov rog tib yam, tab sis lawv cov molecules nyob rau hauv muaj pes tsawg leeg yog sib txuas rau hauv ib txoj kev sib txawv. Hauv lub cev, omega muaj cov haujlwm ntawm fatty molecules, dissolve plaques hauv cov hlab ntsha. Yog li ntawd, ntses muaj txiaj ntsig zoo rau atherosclerosis, tab sis nws yog qhov zoo dua los noj nws tsis nyob hauv cov kaus poom.

Red caviar

Cov khoom no muaj roj ntau - txog 300 mg rau 100 g. Caviar txwv tsis pub muaj roj cholesterol siab. Cov neeg noj qab haus huv tuaj yeem noj tau, tab sis ntawm qhov tsim nyog.

Fatty Dairy

Mis thiab lwm yam khoom raws li nws suav nrog cov rog ntawm tsiaj keeb kwm. Hauv 100 g, lawv cov nqi yog 23 mg. Cov ntsiab lus ntawm cov roj (cholesterol) yog nyob ntawm cov ntsiab lus rog. Condensed mis nyuj muaj 30 mg ntawm cov cholesterol.

Ib tug neeg noj qab haus huv tuaj yeem haus cov mis nyuj uas muaj roj tsis ntau tshaj 3.2%. Nrog kev nyiam rau cov roj cholesterol siab, nrog rau cov neeg laus, cov khoom raug tso cai tsis pub ntau tshaj 2.5%. Nyob rau hauv cov ntaub ntawv siab heev, zaub mis nyuj yog siv los ntawm nyuj cov mis nyuj: soy, sesame, almond, hemp. Lawv nplua nuj nyob rau hauv cov khoom tseem ceeb, tab sis lawv tsis muaj cov cholesterol. Yog hais tias koj nyiam nyuj mis nyuj, ces es tsis txhob ntawm nws koj ua taunoj cov khoom noj muaj roj tsawg.

Tsis zoo ntawm cov roj cholesterol

Raws li kev txheeb cais, cov neeg uas tuag los ntawm cov kab mob plawv muaj cov ntsiab lus ntawm cov lipoproteins ntau ntom ntom, tab sis kuj muaj cov ntsiab lus ntawm cov lipoproteins tsawg ntom ntom. Cov khoom no, nrog rau qhov tsis ncaj ncees lawm, sib sau hauv cov hlab ntsha thiab ua rau atherosclerosis.

Ib tug kab mob txaus ntshai tshwm sim thaum cov plaques nyob rau hauv endothelium ntawm cov hlab ntsha. Yog li ntawd, lub lumen ntawm cov hlab ntsha nqaim, lawv elasticity poob, uas txo cov khoom ntawm oxygen mus rau lub plawv. Feem ntau, vim muaj kev cuam tshuam ntawm cov hlab ntshav, lub plawv nres lossis myocardial infarction tshwm sim. Cov tsos mob ntawm cov plaques ua rau cov phab ntsa ntawm cov hlab ntsha puas, ua rau cov ntshav txhaws uas txhaws cov hlab ntsha. Ib lub nkoj uas tau poob nws qhov elasticity tawg ntawm kev kub siab hauv cov hlab ntsha.

dej haus txaus ntshai

Ntxiv rau cov khoom noj uas tsis zoo, kuj muaj dej haus. Cov roj (cholesterol) nce siab vim noj:

1. Qab zib compotes, sparkling dej nrog syrup, cocktails. Thaum tus kws kho mob tau sau cov zaub mov rau atherosclerosis, nws tsis tso cai noj zaub mov tsis yog cov roj cholesterol xwb, tab sis kuj yog cov tais diav nrog ntau cov carbohydrates. Qhov no yog ib qho nqi pheej yig ntawm lub zog, cov khoom tau sai sai absorbed thiab noj los ntawm lub cev raws li lub zog. Cov rog yuav tsis nyob rau hauv kev thov, lawv sib sau ua ke hauv cov hlab ntsha loj thiab nyob rau ntawm phab ntsa ntawm cov hlab ntsha. Tsis yog txhua qhov ntau dhau tuaj yeem thauj mus rau lub siab. Kev nqus ntawm carbohydrates los ntawm cov dej qab zib yog ceev heev.
2. Cawv. Qhov no yog cov dej haus uas muaj calorie ntau uas txwv tsis pubtxais rau cov laj thawj saum toj no. Kuj tseem muaj cov tshuaj lom hauv cov dej cawv. Tom qab lawv nkag mus rau hauv cov ntshav, kev puas tsuaj rau phab ntsa ntawm cov hlab ntsha tshwm sim. Qhov no txhais tau hais tias cov roj cholesterol plaque yuav tshwm sim sai sai hauv qhov chaw no, vim tias cov roj (cholesterol) uas tsis nkim los ntawm cov ntaub so ntswg nyob ntawm cov phab ntsa puas ntawm cov hlab ntsha.
3. Khaub. Cov dej haus no muaj ib yam khoom uas pab txhawb kev nqus cov cholesterol los ntawm cov khoom noj. Yog tias muaj kev xav tias muaj cov kab mob lipid metabolism, yuav tsum tsis txhob haus kas fes.

Yog tias koj muaj cov roj cholesterol siab, koj yuav tsum txwv kev siv cov dej qab zib no. Tab sis dej ntxhia, tshuaj yej ntsuab, cocoa, compotes yog haum.

Yuav ua li cas pab tau?

Tseem muaj cov npe khoom noj uas txo cov roj cholesterol. Lawv muaj polyunsaturated fatty acids. Nrog kev pab ntawm Omega-3, 6, 9, theem ntawm cov roj cholesterol hauv cov ntshav txo qis thiab cov roj cholesterol plaques yaj. Cov khoom no saturate lub cev nrog lub zog thiab cov khoom siv hauv tsev, yog lub hauv paus rau kev sib txuas ntawm cov tshuaj hormones.

Omega-3 muaj nyob hauv:

• zaub roj: txiv ntseej, noob hnav, linseed, hemp;
• txiv ntseej;
• avocado;
• ntses ntses: salmon, trout, mackerel, herring.

Koj tuaj yeem noj ntses ntses, lawv muaj cov khoom muaj txiaj ntsig. Hloov cov kua ntses, mayonnaise, qaub cream, nws yog qhov zoo dua los xaiv cov roj zaub. Kev noj haus yuav tsum muaj ntau cov txiv hmab txiv ntoo thiab zaub. Koj yuav tsum noj ntau cov txiv hmab txiv ntoo citrus, vim lawv zom cov rog ntau hauv lub cev.

lus qhia zaub mov rau qib qis

Cov roj cholesterol tsawg yog txaus ntshai li cov roj cholesterol siab. Kev noj zaub mov tshwj xeeb yog xav tau los normalize qhov ntsuas. Nws yog ntshaw kom noj cov rog ntawm zaub thiab tsiaj keeb kwm. Tab sis koj yuav tsum paub qhov txawv ntawm cov roj (cholesterol) phem thiab zoo. Thawj accumulates nyob rau hauv cov hlab ntsha thiab ua rau cov tsos ntawm plaques. Nws nyob hauv:

• fast food;
• fried foods;
• margarine;
• smoked lauj kaub.

Yuav tsum tsis txhob muaj cov khoom no. Nrog lawv, theem ntawm cov rog yog ntxiv, tab sis tsis muaj txiaj ntsig los ntawm lawv. Nws yog qhov zoo dua los noj cov khoom tsiaj ntuj: yaj, butter, qe, khoom noj siv mis. Yam tsawg kawg 1/3 ntawm cov rog yuav tsum yog fatty acids. Yog li ntawd, koj yuav tsum noj txiv ntseej, avocados, zaub roj thiab ntses.

Ntawm dej qab zib yog siv mis nyuj, tshis zoo dua. Ryazhenka, kefir, yogurt, whey kuj tseem siv tau. Koj yuav tsum txwv tsis pub noj cov txiv hmab txiv ntoo citrus, lawv muab cov rog thaum zom zaub mov. Yog li ntawd, koj yuav tsum tau noj ntau zaus, tab sis me me.

Norms

Txhawm rau zam kom tsis txhob txo qis lossis nce cov roj cholesterol, koj yuav tsum paub koj tus kheej nrog cov qauv. Cov nqi sib txawv raws hnub nyoog thiab poj niam txiv neej. Rau cov txiv neej hnub nyoog qis dua 25 xyoos, tus qauv yog 4.6 mmol / l, thiab tom qab 40 - 6.7. Cov ntxhais hnub nyoog qis dua 25 xyoos raug tso cai cov roj cholesterol mus txog 5.59, thiab cov poj niam tom qab 40 - 6.53. Ntxiv rau qhov qhia dav dav, qhov piv ntawm DNP thiab HDL. Qib tom kawg yuav tsum nce mus txog 70%.

Triglycides, uas yog siv los ntawm lub cev kom tau txais lub zog reserves, yog ib qho tseem ceeb rau tib neeg noj qab haus huv. Ib qho dhau ntawm cov khoom no ua raurog rog. Yog tias cov roj (cholesterol) ntau dua 6, 5-7, 8 mmol / l, hypercholesterolemia tshwm sim. Muaj 2 yam ua rau tus kab mob no: kev noj zaub mov tsis raug thiab tsis muaj zog lub cev.

Cov roj (cholesterol) nce los ntawm:

• poj niam txiv neej (hauv txiv neej, qib nce ntau dua);
• cev xeeb tub;
• hnub;
• mob ntshav qab zib;
• noj steroids, tswj kev yug menyuam, corticosteroids;
• tus cwj pwm phem;
• pawg huab cua hauv cov poj niam.

Tsis muaj cov roj cholesterol ua rau anorexia, oncology, hyperthyroidism, kev nyuaj siab, txiv neej impotence, steatorrhea. Yog li, tus qauv tseem ceeb rau txhua tus neeg.

Puas ua txhaum cai zaub mov?

Thaum saib ib pliag, nws yuav zoo li txo qis lossis nce cov roj cholesterol tsis muaj teeb meem. Tab sis qhov tshwm sim ntawm atherosclerosis yog qhov hnyav heev. Nrog rau hom kab mob siab heev, feem ntau, kev tuag tshwm sim los ntawm mob stroke lossis plawv nres.

Hypertension, uas tshwm sim los ntawm kev poob qis hauv cov ntshav vim yog cov hlab ntsha txhaws, ua rau muaj kev cuam tshuam ntau heev thiab ua rau lub neej tsis zoo. Koj yuav tsum tsis txhob ua txhaum txoj kev noj haus, vim tias cov roj (cholesterol) ntxiv tuaj yeem ua rau cov ntshav txhaws.

Kuv yuav hu rau leej twg?

Txhawm rau kuaj cov roj cholesterol, koj yuav tsum mus ntsib kws kho mob. Nws yuav muab kev taw qhia thiab txiav txim siab cov txiaj ntsig. Yog tias muaj kev sib txawv, kev xa mus rau tus kws kho plawv yog muab. Tej zaum koj kuj yuav xav tau kev pab los ntawm tus kws qhia noj zaub mov uas yuav kho cov zaub mov. Yuav tsum ua raws li tag nrho cov lus pom zoo ntawm cov kws tshaj lij,

HowKoj mus kuaj ntshav ntau npaum li cas?

Raws li tus qauv, kuaj ntshav biochemical ib zaug txhua 2-3 xyoos (txog 40 xyoo). Cov neeg muaj hnub nyoog no yuav tsum tau kuaj xyuas txhua xyoo, vim tias qhov kev pheej hmoo ntawm atherosclerosis nce ntxiv nrog lub hnub nyoog.

Yog tias muaj qhov sib txawv, ces qhov kev sim ua txhua rau lub hlis. Qhov no yog qhov yuav tsum tau rau kev tswj hwm thiab kho raws sijhawm, yog tias muaj kev cuam tshuam ntawm tus neeg mob qhov xwm txheej pom tau.

cuam tshuam txoj kev ua noj rau cov roj cholesterol?

Qhov muaj cov roj (cholesterol) phem nyob ntawm qhov muaj pes tsawg leeg ntawm cov khoom, cov txheej txheem ntawm kev npaj. Nws raug nquahu kom tshem tawm cov zaub mov kib los ntawm kev noj zaub mov, tshwj xeeb tshaj yog thaum ua noj nrog tsiaj rog. Spicy, smoked, s alty tais diav raug txwv. Lawv nkim lawv cov txiaj ntsig thiab tuaj yeem ua tsis tau tsuas yog rau atherosclerosis, tab sis kuj ua rau kub siab, rog rog, gastritis, ntshav qab zib, plawv nres.

Boiled, ci, steamed thiab grilled zaub mov khaws cov khoom muaj txiaj ntsig. Lawv yooj yim digested thiab assimilated, replenish rog, proteins, carbohydrates. Piv nrog rau cov khoom noj kib, boiled thiab ci zaub mov tsis muaj cov rog trans, yog li ntawd, carcinogenicity thiab kev pheej hmoo ntawm neoplasms raug txo.

Kev noj zaub mov yog yam tseem ceeb kho rau cov roj cholesterol siab. Lub hauv paus ntawm kev noj qab haus huv yog cov khoom noj muaj roj tsawg. Khoom noj khoom haus yog tus kheej, yog li nws raug nquahu kom mus ntsib tus kws kho mob tshwj xeeb rau kev tawm tswv yim. Tab sis ua ntej, ib qho kev ntsuam xyuas dav tau ua tiav. Nrog cov roj cholesterol ib txwm, koj tsuas yog yuav tsum ua raws li cov cai ntawm nws siv.

Rau qhov zoo tshaj plaws uas tsis yog kev noj haushloov hauv kev sib dhos thiab kev ua neej. Nws yuav tsum ua kom nquag plias, nrog rau lub cev ua si. Koj kuj yuav tsum tau tshem tawm kev ntxhov siab. Hauv qhov no, cov roj (cholesterol) phem yuav tsis nkag mus rau hauv lub cev, thiab kev tswj tus kheej thiab rov qab los kuj tau muab.

Nrog atherosclerosis, koj yuav tsum tsis txhob paub txog cov khoom noj uas muaj roj cholesterol. Nws yog ib qho tsim nyog yuav tsum tau siv lawv kom raug, sib xyaw ua ke. Nws yog ib qho tseem ceeb uas cov zaub mov muaj ntau yam thiab noj qab haus huv, thiab cov roj cholesterol yog tswj tau. Tom qab ntawd txoj kev pheej hmoo ntawm ntau yam kab mob raug tshem tawm.

Cov kws kho mob qhia raws li cov lus qhia no:

1. noj zaub mov kom tsawg cholesterol.
2. Khoom noj yuav tsum npaj yam tsis muaj ntsev ntau, qab zib, txuj lom.
3. Thaum sawv ntxov koj yuav tsum noj porridge ntawm dej. Kev sib xyaw cov nplej yog pab tau vim nws inhibits qhov nqus ntawm cov cholesterol phem.
4. Kev noj zaub mov yuav tsum yog cov khoom noj uas tsis muaj roj cholesterol. Pab zaub tshiab thiab txiv hmab txiv ntoo. Lawv tsis pub cov cholesterol siab.
5. Kev noj zaub mov tsis muaj rog tsis yog txoj hauv kev zoo tshaj los txo cov roj cholesterol. Lipids yuav tsum muaj nyob rau hauv cov khoom noj txhua hnub, txwv tsis pub lawv qhov tsis muaj yuav cuam tshuam rau lub plab zom mov.
6. Yuav tsum tsis txhob haus cawv lossis haus luam yeeb.
7. Nws yog qhov tsim nyog yuav cov khoom tsis muaj roj cholesterol. Cov khoom zoo li no raug muag hauv chav saib xyuas kev noj haus.
8. Kev noj zaub mov kom raug tsuas yog ib nrab ntawm kev sib ntaus sib tua. Nws yog ib qho tsim nyog kom tsis suav nrog kev ntxhov siab, vim tias qib ntawm cov roj (cholesterol) phem kuj nce ntxiv.
9. Nyobtso kas fes yog tias haus dej nce cov cholesterol. Hloov chaw, koj tuaj yeem siv kas fes ntsuab lossis cocoa.
10. Ntxiv rau cov khoom noj kom raug, kev taug kev yog xav tau.
11. Yog tias tsis ntseeg txog kev noj zaub mov, nws raug nquahu kom mus ntsib kws kho mob.

Tam sim no koj paub qhov twg cov roj cholesterol pom - hauv yuav luag txhua yam khoom, tab sis sib txawv. Cov neeg mob uas muaj kev pheej hmoo yuav tsum paub txog qhov muaj cov tshuaj no hauv cov zaub mov, vim nws cuam tshuam rau tib neeg kev noj qab haus huv.