Kev noj zaub mov rau cov roj cholesterol siab: dab tsi los cais, dab tsi ntxiv

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

Tshuaj tuaj yeem txo cov roj cholesterol. Tab sis koj tuaj yeem ua tau nrog kev noj zaub mov zoo.

Yuav tsum muaj cov rog ntawm cov zaub mov ntawm txhua tus neeg, tab sis lawv qhov kev noj yuav tsum txwv. Kev noj zaub mov rau cov roj (cholesterol) siab suav nrog kev tsis lees paub cov nqaij rog - nqaij npuas, goose thiab duck nqaij. Nws yog qhov zoo dua los suav nrog cov khoom noj xws li txiv ntoo, ntses, zaub roj hauv cov khoom noj, vim tias cov roj tsis muaj roj uas muaj nyob hauv lawv yuav sib npaug ntawm ntau feem ntawm cov cholesterol rau nws daim ntawv tseem ceeb.

Kev noj zaub mov kom txo cov roj cholesterol yog qhov yooj yim. Nws raug nquahu kom siv cov roj zaub yam tsis muaj kev kho cua sov ntxiv, ntxiv rau zaub nyoos, cereals thiab lwm yam tais diav. Nws yog qhov zoo dua los siv linseed, soybean, txiv ntseej, paj rwb noob roj.

Hiav txwv ntses yog nplua nuj nyob rau hauv cov ntsiab lus tseem ceeb. Nws muaj ntau phosphorus thiab iodine. Cov ntsiab lus ntawm qhov tseem ceeb omega fatty acids tswj cov qib roj cholesterol. Nutritionists pom zoo kom noj ntses hiav txwv ob zaug ib lub lim tiam.

Cov zaub mov muaj fiber ntau zoo rau lub cev. Nwsntau nyob rau hauv ntsuab nplooj zaub - zaub qhwv, zaub ntsuab, lettuce. Ntau tshaj 35 g ntawm fiber ntau yog pom zoo rau kev siv txhua hnub. Cov zaub mov muaj roj (cholesterol) siab uas suav nrog oatmeal, mov, lossis millet porridge rau pluas tshais, kua zaub, bran thiab txiv hmab txiv ntoo rau noj su, thiab zaub xam lav thiab legumes rau noj hmo.

Qhov zoo tshaj plaws ntawm monounsaturated fatty acids yog txiv ntoo. Txawm hais tias qhov no yog cov khoom noj rog, tab sis lawv cov khoom noj txhua hnub hauv cov khoom me me yog txais tos. Koj tuaj yeem noj 30 grams ntawm ntau yam txiv ntoo ib hnub. Qhov no yog 18 pcs. cashews, 20 - almonds, 5-6 - walnuts, 8 - Brazilian.

Txiv hmab txiv ntoo, zaub thiab kua txiv hmab txiv ntoo kuj muaj cov khoom noj muaj roj cholesterol. Cov lus ntawm tsib hnub siv cov kua txiv hmab txiv ntoo yog muab hauv qab no. Lawv haus cawv ob zaug thaum noj mov.

1 hnub - 100 g ntawm kua txiv lws suav thiab tib tus nqi ntawm celery

2 hnub - 50 g kua txiv qaub, 50 g taub dag, 100 g kua txiv lws suav nrog pulp

3 hnub - 50 g kua txiv hmab txiv ntoo, 50 g kua txiv apple thiab 100 g kua txiv kab ntxwv

4 hnub - 100 g kua txiv pomegranate, 100 g kua txiv apple

5 hnub - 100 g celery, 100 g txiv kab ntxwv qaub

Koj tsis tuaj yeem cais yogurt, qaub cream, tsev cheese, mis nyuj, kefir, cheese los ntawm cov ntawv qhia zaub mov. Tsuas yog muab kev nyiam rau cov khoom noj uas tsis muaj rog thiab rog tsawg.

Kev suav nrog hauv cov khoom noj khoom haus rau kev npaj cov margarine lossis lwm yam roj ua noj tsis zoo siab txais tos. Qhov no suav nrog pastries, ncuav qab zib,ncuav qab zib, muffins, chocolate thiab lwm yam khoom qab zib.

Cov zaub mov muaj roj cholesterol siab yog siv los tiv thaiv kev ntsuas. Nws tau thov kom tsis suav nrog kev siv cov qos yaj ywm kib, chops, nqaij qaib. Nws yog qhov zoo dua rau ci nqaij ntshiv, nqaij qaib los yog ntses hauv qhov cub los yog ua rau nws. Cov roj zaub yuav tsum tau ntxiv rau lub tais tiav. Nws yuav zoo rau tsis kam noj cov kaus poom, haus luam yeeb thiab qab ntsev. Tsis tshua muaj txiaj ntsig hauv hnyuv ntxwm, hnyuv ntxwm, brisket. Mayonnaise, qaub cream hnyav, khoom qab zib thiab ice cream tsis txais tos.

Koj yuav tsum tsis txhob overindulge hauv qe ntau dhau lawm. Ob daim yog txaus rau ib lub lim tiam.

Thaum kuaj pom cov roj cholesterol siab hauv cov ntshav, cov txheej txheem npaj zaub mov yuav tsum tau tswj nruj me ntsis, yog tias ua tau, tsiaj rog yuav tsum raug cais tawm ntawm kev noj zaub mov. Kev noj zaub mov siv rau cov roj cholesterol siab yog ib qho kev pab zoo tshaj plaws hauv kev daws teeb meem kev noj qab haus huv.