Khoom noj muaj rog: rooj

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

Nws yog lub sijhawm los xaus cov lus dab neeg ntawm cov khoom noj muaj roj tsawg, uas tau suav tias yog txoj hauv kev kom poob phaus, tiv thaiv kab mob plawv thiab lwm yam kab mob ntev thaum noj zaub mov. Qhov tseeb yog qhov "pitfall" feem ntau muab zais rau hauv lo lus "cov khoom tsis muaj rog", uas cov aroma thiab kev ntxhib los mos yog them los ntawm kev nce cov ntsev, suab thaj lossis cov nplej ua kom zoo. Qhov tshwm sim "hnyav" tag nrho cov kev cia siab - thoob ntiaj teb kev noj cov khoom uas muaj roj tsawg tsuas yog ua rau nce tus neeg nruab nrab qhov hnyav.

Cov khoom noj muaj calorie tsawg - zoo lossis phem?

Vim li cas koj yuav tsum tsis txhob noj cov zaub mov muaj roj tsawg hauv lub cev? Ntau tus neeg tsis kam noj cov zaub mov zoo li no ntev, vim tias lawv xav txog cov zaub mov muaj roj tsawg kom tsis muaj qab hau thiab tag nrho cov kev txwv. Qhov tseeb yog tias rog ua rau qeeb digestion, ntau yam khoom noj raws li kev noj hausCov zaub mov tsis muaj rog ua rau tib neeg tawm tsam kev tshaib plab txhua hnub.

Kev noj zaub mov muaj roj ua lub luag haujlwm tseem ceeb hauv cov metabolism - txhua gram muaj 9 kilocalories. Xws li kev txuag calorie thaum muaj zaub mov tsis txaus, nws tseem ceeb heev rau cov neeg uas tsis muaj peev xwm nqus tau cov zaub mov ntau.

rog yog dab tsi?

Cov rog yog peb lub zog cia. Lub cev tsuas tuaj yeem khaws cov piam thaj me me raws li glycogen rau lub zog, yog li nws yog ib qho tseem ceeb kom muaj cov ntaub so ntswg rog uas tuaj yeem tsim cov khoom tsis txwv. Lub hauv paus chiv keeb ntawm cov txheej txheem no yog rooted nyob rau hauv yav dhau los deb, thaum zaub mov tsis txaus, yog li ntawd ntau lub zog tau siv rau nws extraction. Niaj hnub no, qhov teeb meem no tsis muaj nyob, tab sis peb txuas ntxiv noj cov zaub mov muaj roj ntau yam tsis txaus ntseeg thiab ntau ntau. Lub zog ua tsaug rau lawv tam sim no tsuas yog siv thaum pw tsaug zog thiab thaum lub cev ua si.

Cov hauv qab no yog cov khoom noj muaj roj ntau tshaj plaws: (cov npe suav tias muaj roj cov ntsiab lus ntawm 100g):

1. Palm Roj - 93.7g
2. txiv maj phaub - 57.2g
3. Butter - 51.4g
4. Beef - 52.3g
5. Chocolate - 32.4g
6. Sardine hauv roj - 29.9g
7. Hard Cheese - 24.6g

hom fatty acids thiab vim li cas koj xav tau

Muaj ob hom fatty acids: linoleic thiab alpha-linoleic. Fatty acids yog cov khoom tseem ceeb ntawm cov cell membranes, lawv hloov mus rau hauv cov tshuaj regulators uas cuam tshuamntshav txhaws, nthuav cov hlab ntsha, thiab lwm yam. Lawv qhov tsis muaj peev xwm ntawm cov menyuam yaus yog qhov tshwm sim los ntawm kev loj hlob qeeb, tsis muaj zog tiv thaiv kab mob, thiab cov tsos ntawm pob liab liab. Qee zaum qhov no ua rau muaj teeb meem tsis pom kev thiab paj hlwb puas.

Proteins kuj xav tau rau kev txhim kho kom raug. Yog tsis muaj lawv, lub cev tsis tuaj yeem tiv thaiv lub cev kom zoo los ntawm cov kab mob thiab cov kab mob. Yog vim li cas nws thiaj tseem ceeb heev kom noj zaub mov uas muaj roj thiab cov protein ntau.

Pob saturated fats ua rau mob plawv?

Kev noj ntau dhau ntawm cov roj fatty acids ntau dhau yog qhov ua rau muaj qhov nce hauv LDL (tsis tshua muaj lipoprotein tsawg), uas ua rau cov roj cholesterol nce ntxiv thiab txo qis cov tshuaj insulin. Cov khoom noj uas muaj protein ntau, rog, carbohydrates txo qhov kev pheej hmoo ntawm kab mob plawv, mob stroke, kub siab, ntshav qab zib thiab rog. Cov zaub mov muaj fiber ntau tiv thaiv kab mob qog noj ntshav thiab yog qhov tseem ceeb rau kev tiv thaiv hemorrhoids. Tsis tas li ntawd, fiber ntau yog cov khoom noj rau cov kab mob ib txwm muaj (zoo) cov kab mob uas nyob hauv cov hnyuv thiab muab cov zaub mov txaus. Fiber muaj nyob rau hauv taum, taum tag nrho thiab nplej.

Cov zaub mov muaj protein ntau, rog, carbohydrates yog qhov tsim nyog rau kev ua haujlwm ib txwm muaj nyob rau hauv ntau qhov ntau. Nutritionists pom zoo kom txo cov roj saturated fatty acids rau 10% ntawm tag nrho cov calories (18 grams rau cov neeg noj 1,600 kilocalories ib hnub twg). Qhov tso cai macrodistribution ntau rau carbohydrates yog45-65%. Yog hais tias, piv txwv li, koj noj 1600 kilocalories ib hnub twg, qhov kev pom zoo carbohydrate yog nyob nruab nrab ntawm 180 grams thiab 260.

Tsis txhob "phem rog"

Puas tau pom tias pizza nrog lws suav sauce, cheese thiab nqaij khov tom qab txias? Lub firmness ntawm cov khoom xyaw yog ib tug nod rau lub siab cov ntsiab lus ntawm saturated fats, uas harden txawm nyob rau hauv chav tsev kub. Mis nyuj roj, roj kub (txiv maj phaub, xibtes), uas yog ib feem ntawm yuav luag txhua yam ice cream, kuj muaj cov roj saturated rau qhov loj. Cov zaub mov uas muaj roj txaus nyiam tshaj plaws ntawm cov tub ntxhais hluas yog pizza thiab khoom qab zib, thaum cov nqaij boiled yog cov protein.

Zoo li carbohydrates, cov proteins yog cov tseem ceeb macronutrients. Cov hniav ntxuav hniav dawb yog ib qho qhia tias ib tug neeg noj cov zaub mov uas muaj rog thiab cov protein ntau. Protein muab collagen synthesis, uas tseem ceeb heev rau cov qauv ntawm cov pob txha, hniav thiab tawv nqaij.

Hloov los ntawm saturated rau unsaturated fats. Puas muaj txiaj ntsig kev noj qab haus huv?

Qhov txiaj ntsig ntawm kev txo koj cov roj saturated noj yog nyob ntawm ntau yam, suav nrog cov khoom noj uas koj hloov pauv. Kev sib pauv rau cov rog tsawg pretzels thiab gummies yuav zoo li ntxias, tab sis yog thawj lub tswv yim tsis ncaj ncees lawm, vim tias cov khoom noj uas muaj cov carbohydrate refined zoo yuav ua rau kom triglycerides thiab qis triglycerides. HDL (high-density lipoprotein), nce cov roj cholesterol, uas yog qhov yuav tsum tau ua ua ntej rau kab mob plawv.

Lub tswv yim zoo tshaj yog hloov cov khoom noj uas muaj cov rog tsis zoo nrog cov khoom noj uas muaj roj noj qab nyob zoo. Ib qho nqaij npuas kib yuav ua tau zoo rau koj lub cev ntau dua li ib daim ntawm pizza, thiab hloov nqaij npuas kib nrog ib daim ntawm cheese los yog avocado yog lwm kauj ruam ntse rau kev noj qab haus huv. Yog tias koj noj cov calorie ntau ntau hauv ib hnub, koj tuaj yeem hloov los ntawm cov mis nyuj tag nrho mus rau cov khoom muaj roj tsawg.

Cov roj ntsha txaus muaj nyob hauv ntau yam khoom noj. Feem ntau ntawm lawv yog pom nyob rau hauv cov zaub mov ntawm tsiaj keeb kwm. Ua tib zoo saib cov khoom noj uas muaj roj ntau (cov npe hauv qab no). Nov yog:

- nyuj rog;

- yaj;

- nqaij npuas;

- noog nrog tawv nqaij;

- nyuj rog;

- lard and cream;

- butter;

- Cheese thiab lwm yam khoom siv mis nyuj ua los ntawm tag nrho cov mis nyuj.

Tsis tuaj yeem txhim kho kev noj qab haus huv ntawm cov rog tsis zoo

Cov khw muag khoom noj, ntxiv rau cov roj saturated, siv cov roj trans rog uas dhau los ua cov txheej txheem hydrogenation thiab feem ntau yog siv los ua kom lub neej txee ntawm cov khoom noj xws li crackers, chips lossis ncuav qab zib.

Cov lus pom zoo tsis pub ntau tshaj 1% ntawm tag nrho cov calories (tsawg dua 2 grams yog tias koj haus 1600 calories ib hnub). Yog tias koj them sai sai rau cov khoom dab tsiKev noj zaub mov muaj roj ntau, cov kab mob ntawm cov rog trans tuaj yeem txheeb xyuas los ntawm kev nyeem cov npe ntawm cov khoom noj: cov tshuaj no masquerade li "hardened oil" lossis "hydrogenated".

Khoom noj qab thiab txaus siab siab hauv cov khoom tseem ceeb macronutrients

Noj cov zaub mov uas muaj rog thiab carbohydrates xws li mis nyuj, txiv hmab txiv ntoo thiab zaub. Carbohydrates yog lub hauv paus ntawm lub zog hauv lub cev, muab roj rau cov hlwb, nrog rau cov hlwb hlwb. Yooj yim thiab complex carbohydrates muaj 4 calories ib gram. 45-65% ntawm tag nrho cov calories yuav tsum yog carbohydrates, thaum 20-35% yuav tsum rog. Yuav luag tag nrho cov khoom noj, tshwj tsis yog cov qe, nqaij thiab qee cov nqaij nruab deg, yog saturated nrog carbohydrates. Zaub, tshwj xeeb tshaj yog qos yaj ywm, pob kws, qos yaj ywm qab zib, thiab peas, muaj cov hmoov txhuv nplej siab zoo thiab fiber ntau. Tag nrho cov zaub mov cog, suav nrog txiv hmab txiv ntoo, zaub, taum, legumes, thiab txiv ntoo, muaj fiber ntau, uas txhim kho plab hnyuv.

Raws li tau hais, cov roj ntsha tsis txaus ntseeg txhim kho cov roj cholesterol hauv cov ntshav thiab insulin rhiab heev thaum lawv hloov cov roj saturated thiab trans rog. Muaj ob chav kawm ntawm unsaturated fatty acids: monounsaturated fats thiab polyunsaturated fats. Monounsaturated muaj nyob rau hauv avocados, txiv ntseej, noob, txiv ntseej, txiv laum huab xeeb, txiv roj roj.

Tsis ntev los no, omega-3 polyunsaturated fats tau nyob rau hauv lub tsom teeb vim lawv lub luag haujlwm hauv kev tiv thaiv kab mob plawv.kab mob. Lawv tuaj yeem pom hauv walnuts, flaxseeds, taum paj, taum pauv, thiab canola. Tsis tas li ntawd, ob hom fatty acids (eicosapentaenoic (EPA) thiab docosahexaenoic (DHA)) yog ib qho tseem ceeb tsis yog rau lub plawv xwb, tab sis kuj rau kev pom kev zoo, rau kev loj hlob ntawm lub hlwb ntawm tus me nyuam hauv plab thaum cev xeeb tub; lawv muaj lub luag haujlwm tseem ceeb hauv kev ua kom qeeb ntawm kev txawj ntse hauv cov neeg laus; txo cov tsos mob ntawm mob caj dab, ulcerative colitis thiab lwm yam kab mob inflammatory. Cov kua qaub no muaj nyob hauv cov ntses xws li tuna, herring, trout, mackerel, salmon, sardine, tuna.

Omega-6 yog hom thib ob ntawm cov roj polyunsaturated. Cov khoom noj uas muaj omega-6 rog: noob paj noob hlis, txiv ntoo brazil, pecans, thiab ntoo thuv ceev. Qee cov roj ua noj kuj yog qhov zoo ntawm omega-6s: pob kws, paj noob hlis thiab noob hnav roj.

Khoom noj muaj rog: rooj

Nws muaj ib qho qauv raws li koj tuaj yeem xam qhov pom zoo ntawm kev noj cov rog:

Tag Nrho Fat (g)=Tag Nrho Calories x 30%=Fatty Calories Ib Hnub / 9.

Example:

2000 calories x 0, 3=600 / 9=67 grams rog.

Nco ntsoov tias tus nqi txhua hnub muaj 20-35% ntawm tag nrho cov calories txhua hnub.

Khoom noj muaj rog (rooj)

khoom (100g)	tag nrho Fat (g)	Polyunsaturated fat (%)	Monounsaturated fat (%)	Saturated fat (%)
Salo	100	10	44	41
pob kws roj	100	51	30	14
txiv roj roj	100	10	73	14
	84	44	32	21
Pine txiv ntseej	68	60	20	7
Walnut	68	69	18	8
Hazelnuts	64	10	79	7, 5
Almonds	56	25	62	8
Pistachios	56	32	50	13
Sausages (Papperoni)	51	10	45	38
Popcorn	44	46	34	10
Bacon (rov qab, kib hauv zaub roj)	41	11	45	39
	40	3	24	66
Sausage (salami)	40	11	45	37
txiv maj phaub (tshiab)	36	2	6	86
Cheese (Cheddar)	34	4	27	63
qos yaj ywm chips (s alty)	33	15	40	41
Cheese (Parmesan)	33	2	29	63
Chocolate Mis	31	4	32	60
Shortbread	28	18	41	36
Dark chocolate	28	4	33	60
Puff pastry	24	16	42	49
Cheese (Mozzarella)	22	3	29	63
Qos yaj ywm chips (s alty, low fat)	21	12	41	43
	20	24	40	32
Feta	20	3	20	67
Soybeans	19	49	19	12
Pasta (white hmoov)	18	44	11	11
Mackerel fillet (tshiab)	16	21	49	21
Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.	16	3	44	44
Sardine (cov kaus poom hauv cov roj)	14	36	34	21
herring fillet	13	21	42	25
Pizzas nrog cheese thiab txiv lws suav	12	18	31	45
Salmon fillet (tshiab)	11	28	40	9

Tsis txhob ntshai noj zaub mov nplua nujrog, tab sis xaiv lawv kom zoo, ua kom lawv tsis txhob ntau tshaj qhov koj xav tau calorie. Tsom ntsoov rau cov roj ntsha monounsaturated thiab polyunsaturated thaum txwv cov roj saturated thiab trans fats.