Kev noj cov roj cholesterol: cov khoom, cov zaub mov rau lub lim tiam

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

Cov roj (cholesterol) yog ib yam khoom muaj nyob hauv txhua yam kab mob. Hauv tib neeg, nws yog tsim los ntawm cov qog adrenal, lub siab, thiab lub raum. Kwv yees li 80% ntawm tag nrho cov roj (cholesterol) yog tsim los ntawm ib txwm, qhov seem 20% yog los ntawm cov khoom noj. Cov khoom muaj ntau yam muaj txiaj ntsig. Ua tsaug rau cov roj cholesterol, kev faib tawm ntawm tes tsim nyog tshwm sim. Tab sis qhov ntau dhau ntawm cov tshuaj no ua rau muaj kev loj hlob ntawm cov kab mob loj uas ua rau lub neej hem.

Thaum twg koj yuav tsum txo koj cov roj cholesterol?

Cov kws tshaj lij pom zoo tias cov roj cholesterol ntau dhau ua rau tsim cov ntshav txhaws, ua rau lub siab tsis zoo thiab lub raum ua haujlwm, thiab ua haujlwm tsis zoo. Feem ntau, txhawm rau txhim kho kev noj qab nyob zoo, koj xav tau kev noj zaub mov tiv thaiv cholesterol. Qhov no yog vim hais tias cov ntsiab lus ntawm ib yam khoom nyob rau hauv lub cev tuaj yeem nce vim tsis noj zaub mov. Cov teeb meem feem ntau tshwm sim hauv cov neeg uas nyiam cov zaub mov ua tiav, ntsim dhau, cov khoom noj rog thiab qab ntsev.

Qhov tseem ceeb ua rau muaj kev pheej hmoo siab ntawm cov roj cholesterol hauv cov ntshav hauv cov neeg muaj hnub nyoog tshaj 50 xyoo. Qhov teeb meem yog tshwm sim los ntawm hnub nyoog hloov pauv. Cov pab pawg muaj kev pheej hmoo kuj suav nrog cov neeg uas coj txoj kev ua neej nyob tsis tu ncua, nrog rau cov neeg uas raug kev txom nyem los ntawm endocrine pathologies. Yog nyob rau hauvtsev neeg muaj cores, nws tseem tsim nyog xav txog kev noj zaub mov los tiv thaiv cov cholesterol. Cov ntawv qhia zaub mov yuav muab tso ua ke los ntawm tus kws tshaj lij tom qab kuaj xyuas lub cev tiav.

Yuav ua li cas ua zaub mov?

Lub hom phiaj ntawm kev noj zaub mov yuav tsum tsis txhob poob phaus los ntawm txhua txoj kev. Ua ntej tshaj plaws, nws yog ib qho tsim nyog los xaiv cov khoom tsim nyog rau kev ua haujlwm ib txwm muaj ntawm cov kab mob tshwj xeeb. Yog tias ua tau, koj yuav tsum hu rau tus kws kho mob tshwj xeeb uas yuav kuaj xyuas. Raws li qhov tshwm sim, kev noj tshuaj tiv thaiv cov cholesterol yuav muab tso ua ke. Cov ntawv qhia zaub mov rau lub lim tiam, dhau los, yuav raug tsim kho raws li kev nyiam saj.

Lub hauv paus ntawm kev noj zaub mov yuav tsum yog zaub thiab txiv hmab txiv ntoo, cov carbohydrates nyuaj. Peb yuav tsum tsis txhob hnov qab txog cov protein, yog tias tsis muaj nws lub cev yuav tsis tuaj yeem ua haujlwm li qub. Kev haus dej haus cawv kuj tseem ceeb heev. Tus neeg noj qab haus huv yuav tsum haus tsawg kawg 1.5 litres dej ntshiab ib hnub. Yuav tsum haus dej ntau ntxiv nrog rau kev ua kom lub cev muaj zog.

Yuav kom cov khoom muaj txiaj ntsig zoo kom nqus tau zoo, cov khoom noj khoom haus yuav tsum yog cov feem. Yuav tsum muaj peb yam zaub mov tseem ceeb hauv ib hnub (piv txwv li, pluas su, noj hmo) thiab ob qho ntxiv (thaum noj tshais thib ob, khoom noj txom ncauj yav tav su). Cov khoom noj txom ncauj kawg yuav tsum tsis pub dhau ob teev ua ntej yuav mus pw.

Dab tsi yuav tsum noj cov roj cholesterol? Daim ntawv teev cov khoom noj uas yuav tsum tau suav nrog hauv kev noj zaub mov yuav raug nthuav tawm hauv qab no.

zaub

Fiber yuav tsum tsim lub hauv paus ntawm kev noj qab haus huv. Kev noj tshuaj tiv thaiv cov cholesterol yog tsis yooj yim sua yam tsis muaj zaub qhwv tshiab, carrots, cucumbers, thiab txiv lws suav. Txawm li cas los xij, kev nyiam yuav tsum tau muab rau lub caij nyoogcov khoom. Cov zaub cog hauv tsev cog khoom tsis yog qhov kev xaiv zoo tshaj plaws. Cov ntawv qhia zaub mov yuav tsum muaj xws li cov zaub xam lav hnav nrog txiv roj roj. Mayonnaise los ntawm kev noj zaub mov yuav tsum raug cais tawm. Ib qho tshwj xeeb yuav yog cov khoom tsim hauv tsev ua los ntawm cov qe tshiab.

Ua kom huv lub cev ntawm lub cev rog zoo li cov zaub muaj ntxhiab xws li dos thiab qej. Cov khoom muaj txiaj ntsig zoo siv rau hauv lawv daim ntawv ntshiab, ua ib qho ntxiv rau lub ntsiab tais. Tsis tas li ntawd, cov dos yuav ua rau cov zaub xam lav ntau dua.

Cov kua zaub thiab cov zaub siav kuj tuaj yeem yog ib feem ntawm kev noj zaub mov los tiv thaiv cov cholesterol. Txhua tus xaiv cov zaub mov txawv rau lawv tus kheej raws li kev nyiam saj. Qhov tsuas yog hais: nws tsis pom zoo kom kib cov khoom xyaw. Qhov no yog li cas cov khoom muaj txiaj ntsig ntawm cov khoom poob.

Seafood

Ntses muaj ntau cov vitamins A thiab D. Nws tsis yog qhov xwm txheej uas cov neeg nyiam noj nqaij nruab deg tsis tshua muaj teeb meem ntawm cov roj cholesterol siab. Thiab nws tsis yog qhov tsim nyog los yuav cov nqaij npuas kim lossis liab caviar. Ordinary herring muaj cov khoom siv txaus tsim nyog rau kev ua haujlwm ntawm lub cev. Preference yuav tsum tau muab rau me ntsis s alted, tab sis cov nqaij nruab deg fatty heev.

Algae kuj muaj ntau yam khoom muaj txiaj ntsig. Qhov tsis zoo tsuas yog tias tib seaweed muaj ib qho kev saj. Txawm li cas los xij, ntawm nws lub hauv paus, koj tuaj yeem ua zaub mov nthuav. Piv txwv li, koj tuaj yeem noj cov kua zaub ntawm champignons, seaweed, carrots thiab dos. Qhov kev xaiv notuaj yeem siv ua thawj chav kawm thaum noj su.

Dab tsi ntxiv cov roj cholesterol noj muaj rau suav nrog hauv cov ntawv qhia zaub mov? Hiav txwv cov khoom rau xws li ib rooj plaub yog haum rau yuav luag txhua yam. Tab sis koj yuav tsum yuav lawv tsuas yog nyob rau hauv qhov chaw ntseeg siab. Nws tsim nyog nco ntsoov tias cov ntses nyoos tuaj yeem muaj cov kab mob cab.

taum

Cov khoom lag luam hauv pawg no muaj cov tshuaj tiv thaiv kom tsis txhob muaj roj ntau dhau. Yog li ntawd, legumes raug pom zoo kom noj tsawg kawg peb zaug hauv ib lub lis piam. Boiled taum tov nrog pickled dos yog ib qho zoo ntxiv rau txhua sab phaj. Lwm cov tais diav dab tsi tuaj yeem muaj cov zaub mov tiv thaiv cholesterol? Mushrooms kib hauv cov roj txiv roj thiab sib xyaw nrog ntsuab peas yog qhov kev xaiv zoo. Daim ntawv qhia nws tus kheej yog yooj yim heev, tab sis xws li ib lub tais yuav zoo decorate txawm lub rooj festive.

taum sprouts kuj suav hais tias noj qab nyob zoo. Lawv tuaj yeem muab ntxiv rau zaub nyoos lossis noj ntawm lawv tus kheej. Yog tias koj muab taum tso rau hauv qhov chaw ntub dej, sprouts tshwm tom qab 3-4 hnub. Taum tuaj yeem muab tso rau hauv lub tais hlau thiab siv hauv chav dej.

Peas yog ib tus nqi pheej yig thiab qab tus sawv cev ntawm legumes. Nrog rau cov khoom no, koj tuaj yeem ua zaub mov, borscht lossis mashed qos yaj ywm. Kev kho cua sov ntawm peas tsis txaus ntshai. Txawm tias thaum lub sij hawm cov txheej txheem canning, feem ntau ntawm cov khoom muaj txiaj ntsig tau khaws cia.

Feem ntau cov txiv hmab txiv ntoo muaj ntau sucrose nyob rau hauv lawv cov muaj pes tsawg leeg, yog li nws tsis pom zoo kom siv lawv yam tsis muaj kev txwv. Qhov kev zam yogcitrus. Txiv kab ntxwv thiab txiv qaub yog lub tsev khaws khoom tiag tiag ntawm cov txiaj ntsig zoo tsim nyog rau kev ua haujlwm ntawm cov hlab ntsha. Tsuas yog cov neeg mob ua xua yuav tsum tau tso cov txiv hmab txiv ntoo citrus. Kev noj ntau dhau ntawm tangerines, txiv kab ntxwv, txiv kab ntxwv qaub tuaj yeem ua rau kev loj hlob ntawm dermatosis.

Muaj ntau yam zaub mov qab ua nrog citrus txiv hmab txiv ntoo. Tab sis feem ntau ntawm lawv tsis haum rau cov neeg uas xav tau cov khoom noj uas txo cov roj cholesterol. Qhov tseeb yog tias thaum lub sij hawm kho cua sov, tus nqi ntawm cov vitamin C hauv cov khoom yog txo qis. Txiv kab ntxwv tart yuav tsis noj qab nyob zoo li tshiab tangerine los yog txiv qaub.

Nuts

Cov khoom lag luam los ntawm pab pawg no suav nrog qeb ntawm cov carbohydrates nyuaj. Nrog lawv cov kev pab, lub cev tau them nrog lub zog thiab ua haujlwm tsim khoom txhua hnub. Yog tias muaj teeb meem nrog cov hlab ntsha, kev nyiam yuav tsum tau muab rau walnuts. Phospholipids, uas yog ib feem ntawm lawv, neutralize cholesterol. Tsis tas li ntawd, walnuts yog nplua nuj nyob rau hauv vitamin E, uas yog lub luag hauj lwm rau cell division.

Cov txiv ntseej zoo rau cov khoom noj txom ncauj yav tav su lossis noj tshais thib ob. Nrog lawv cov kev pab, koj tuaj yeem txaus siab rau koj txoj kev tshaib kev nqhis yam tsis muaj teeb meem rau lub cev. Tsis tas li ntawd, cov khoom no txhawb lub hlwb, uas tseem ceeb heev rau cov neeg ntawm lub hlwb. Ib tug puv tes ntawm txiv ntseej noj ua ntej kev xeem yuav ua rau koj muaj feem yuav tau qhab nia zoo. Tsis txhob noj txiv laum huab xeeb. Ntsev yog yeeb ncuab ntawm cov hlab ntsha noj qab haus huv.

Apples

Qhov nocov khoom yog nplua nuj nyob rau hauv fiber. Tsis tas li ntawd, txiv apple pectin neutralizes cov roj (cholesterol) phem. Preference yuav tsum tau muab rau ntau yam qaub. Qhov zoo ntawm cov khoom yog tias nws tuaj yeem siv rau hauv txhua daim ntawv. Compote ntawm txiv apples qhuav yog qhov txiaj ntsig zoo. Nrog nws, koj tuaj yeem quench koj nqhis dej, ntxiv cov dej sib npaug ntawm lub cev. Cov txiv apples qhuav tuaj yeem noj tau hauv lawv daim ntawv ntshiab. Lawv tuaj yeem hloov cov khoom qab zib, gingerbread thiab lwm yam khoom qab zib.

Peb yuav tsum tsis txhob hnov qab txog cov txiv apples tshiab. Cov txiv hmab txiv ntoo no muaj nyob rau txhua lub sijhawm ntawm lub xyoo. Yog tias koj noj 1 lub txiv apple txhua hnub, qhov kev pheej hmoo ntawm thrombosis, mob stroke lossis plawv nres yog txo ntau zaus. Peeling txiv hmab txiv ntoo los ntawm tev yog tsis pom zoo. Nws muaj cov vitamins ntau tshaj plaws thiab muaj txiaj ntsig microelements.

Nqe

Nws feem ntau lees paub tias cov khoom tsiaj yog ib qho ntawm cov roj cholesterol phem. Qhov no yog ib feem muaj tseeb. Tab sis koj tsis tuaj yeem tso cov nqaij tag nrho. Tom qab tag nrho, nws yog ua tsaug rau nws hais tias lub cev accumulates cov protein tsim nyog rau lub cev ua hauj lwm ntawm feem ntau lub cev. Cov nqaij ntawm cov tsiaj me yog tshwj xeeb tshaj yog pab tau, vim nws muaj tsawg connective fibers uas tsis zoo digested.

Nqaij qaib thiab nqaij qaib yog cov khoom noj uas yuav tsum tau muab tso rau hauv cov ntawv qhia rau cov neeg uas txiav txim siab sim noj xws li kev noj zaub mov kom tsis txhob muaj roj cholesterol. Cov txiaj ntsig ntawm cov khoom no yog tias lawv pab txhawb cov hlab ntsha, txhawb lub hlwb. Ua ke nrog qhov ntawdlub cev tsis siv ntau lub zog los ua cov zaub mov zoo li no. Cov txiaj ntsig ntawm cov nqaij kuj tseem nyob ntawm txoj kev ntawm nws qhov kev npaj. Steamed cutlets tau zoo digested thiab tsis ua kom qeeb ntawm kev ua haujlwm ntawm lub cev. Cov nqaij kib yuav tsum tau tso tseg. Ib ntus, koj tuaj yeem ci nqaij qaib hauv qhov cub. Tom qab tag nrho, kev noj cov roj cholesterol yuav tsum tsis yog tsuas yog noj qab haus huv, tab sis kuj qab.

Kashi

Nws tsis tuaj yeem xav txog kev noj zaub mov zoo yam tsis muaj ntau yam khoom noj. Buckwheat, mov, millet - tag nrho cov khoom no muaj txiaj ntsig; ntawm lawv lub hauv paus, kev noj zaub mov los tiv thaiv cov cholesterol. Cov ntawv qhia zaub mov yuav tsum muaj oatmeal. Cov khoom no yog nplua nuj nyob rau hauv complex carbohydrates, fluoride thiab poov tshuaj. Kev siv cov oatmeal ntev yuav txo qis cov roj cholesterol hauv cov ntshav, ntxiv dag zog rau cov hlab ntsha. Tsis tas li ntawd, cov porridge no zoo meej rau cov neeg uas muaj kab mob ntawm lub plab zom mov.

Anti-cholesterol noj: zaub mov rau lub lim tiam

Txhua tus tuaj yeem tsim khoom noj rau nws tus kheej raws li kev nyiam saj. Cov ntawv qhia zaub mov rau lub lim tiam yuav zoo li no:

Hnub Monday

• breakfast - oatmeal, ntsuab tshuaj yej;
• noj su - zaub kua zaub, steam cutlets, pea puree;
• noj hmo - boiled mov, zaub xam lav, ci ntses.

Tuesday

• noj tshais - buckwheat porridge, ntsuab tshuaj yej;
• noj su - nqaij nruab deg kua zaub, steamed nqaij nyug, zaub zaub;
• dinner - mashed qos yaj ywm, zaub nyias, boiled hake.

Wednesday

• pluas tshais - mis nyuj porridge,tshuaj yej dub tsis muaj suab thaj;
• noj su - borscht, nqaij qaib ci hauv qhov cub;
• dinner - buckwheat porridge, zaub nyias, ntses ncuav.

Thursday

• noj tshais - tsev cheese tsis muaj rog nrog raisins, tshuaj yej dub tsis muaj suab thaj;
• noj su - zaub kua zaub nrog nqaij qaib broth, steam cutlets, zaub nyias.
• dinner - boiled rice, ci qaib ntxhw.

Friday

• Breakfast - oatmeal, txiv hmab txiv ntoo qhuav;
• noj - buckwheat soup, meatballs, zaub nyias.
• noj hmo - tsev cheese tsis muaj rog nrog qhuav apricots, tshuaj yej ntsuab.

Hnub Saturday

• noj tshais - zaub xam lav, buckwheat porridge, tshuaj yej ntsuab;
• noj - ntses kua zaub, nqaij npuas kib, tshiab dib.
• noj hmo - boiled qos yaj ywm nrog tshuaj ntsuab, zaub xam lav nrog zaub qhwv thiab carrots.

Sunday

• noj tshais - tsev cheese nrog qaub cream, tshuaj yej ntsuab;
• noj su - nqaij nruab deg kua zaub, chav cutlets, txiv hmab txiv ntoo qhuav compote;
• noj hmo - boiled mov, ci hake, sauerkraut.

Rau khoom noj txom ncauj, koj tuaj yeem siv txiv hmab txiv ntoo, txiv hmab txiv ntoo candied, txiv ntoo. Ob peb teev ua ntej yuav mus pw, nws yog ib qho tseem ceeb kom haus ib khob ntawm cov roj tsawg yogurt.

Cov txiaj ntsig ntawm kev noj zaub mov zoo li cas?

Pab txhim kho kev ua haujlwm ntawm txhua lub cev tiv thaiv kab mob cholesterol. Cov ntawv qhia zaub mov (kev tshuaj xyuas txog nws, los ntawm txoj kev, feem ntau yog qhov zoo), txawm li cas los xij, nws tseem xav tau los ua raws li cov lus pom zoo ntawm tus kws qhia noj zaub mov. Txwv tsis pub, yuav tsis muaj teeb meem, txij li cov khoom muaj nyob rau hauv nws zoo tib yam. Nws yog ib qho nyuaj, txawm li cas los xij, nws tsuas yog tshwm sim los kho cov khoom noj tshiabkhoom noj khoom haus, tso tseg cov khoom puas tsuaj ib txwm. Thawj qhov tshwm sim feem ntau pom pom tom qab 2-3 lub lis piam: phaus ntxiv mus, kev ua haujlwm muaj peev xwm txhim kho, kev noj qab haus huv normalizes.

Yog tias tau txais txiaj ntsig zoo, nws yuav tsum khaws cia. Qhov no txhais tau hais tias nws yog ntshaw kom ua raws li kev noj haus tshuaj tiv thaiv cholesterol thoob plaws lub neej. Txwv tsis pub, cov rog lub cev tsis zoo yuav rov qab sai sai. Tsis tas yuav tsum ua raws li cov cai nruj me ntsis. Tab sis kev siv cov khoom tsim kev puas tsuaj yog tsim nyog kom txo qis.