Noj zaub mov 10 (" rooj naj npawb 10"): koj tuaj yeem noj dab tsi, yam koj noj tsis tau, cov qauv zaub mov rau lub lim tiam

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

Ua ntej koj pib siv cov khoom noj tshwj xeeb, koj yuav tsum nkag siab nws lub hom phiaj. Muaj kev noj zaub mov noj, lub hom phiaj ntawm kev poob phaus, tsim cov leeg nqaij ua ke nrog kev siv cov kev tawm dag zog tshwj xeeb. Tab sis muaj lwm tus - kev kho mob, qhov no yog raws nraim "Table 10" noj. Dab tsi tuaj yeem noj tau thiab tsis tuaj yeem noj thaum nws ua raws - cia peb saib kom zoo dua.

Leej twg xav tau cov zaub mov no?

Cov khoom noj uas peb tab tom txiav txim siab kuj tuaj yeem siv los ntawm cov neeg uas xav poob ob peb phaus uas tsis tsim nyog, tab sis thawj zaug nws yog npaj rau cov neeg tsis noj qab haus huv. Ua ntej tshaj plaws, "table 10" yog kev noj zaub mov zoo. Cov kws kho mob cov lus pom zoo rau nws siv ua raws li qee qhov kev qhia, uas suav nrog:

• Kab mob ntawm cov hlab ntsha thiab lub plawv.
• ntshav tsis txaus hauv lub cev.
• Atherosclerosis.
• kab mob Rheumatic.

Teeb meem yuav daws tau

"Kev Noj Qab Haus Huv 10" yog tsim los ua kom tiav cov hom phiaj kev noj qab haus huv hauv qab no:

1. Normalize ntshav cholesterol.
2. QuCov ntsiab lus ntawm cov roj cholesterol, uas cov kws kho mob xav tias muaj teeb meem.
3. Cov nkoj huv huv los ntawm kev tso nyiaj tsis tsim nyog.

Cov kev mob tshwm sim ntawm "kev noj haus 10" yog yam xws li:

• Kev saib xyuas cov rog ntau dhau.
• Muab kev txiav txim ntawm daim tawv nqaij, rau tes, plaub hau.
• Cov txiaj ntsig kho tau zoo.

Kev noj haus yog dab tsi?

Cov ntawv qhia "table 10" tau tsim los ntawm cov kws tshawb fawb txog khoom noj khoom haus raws li kev tshawb fawb tob txog cov yam ntxwv ntawm tib neeg lub cev. Ib qho ntawm cov laj thawj rau cov kab mob saum toj no yog cov ntsiab lus ntau dhau ntawm nws cov khoom xws li cov roj cholesterol. Muaj kev xav tias txhawm rau txo qis, koj tsuas yog yuav tsum tsis suav nrog cov khoom noj muaj roj hauv cov zaub mov, thiab txhua yam yuav ua haujlwm los ntawm nws tus kheej. Tab sis cov kws kho mob hais tias qhov kev nkag siab yooj yim ntawm qhov teeb meem no yog qhov yuam kev uas tsis tuaj yeem zam txim tau.

Yuav kom nkag siab tias muaj dab tsi tshwm sim ntawm no, koj yuav tsum paub tias cov roj cholesterol yog dab tsi. Qhov no yog ib yam khoom uas tsis muaj tus neeg, hauv paus ntsiab lus, tsis muaj nyob. Cov phab ntsa ntawm txhua lub cell yog tsim los ntawm nws thiab nrog nws cov kev pab ntawm phab ntsa ntawm txhua cell rov qab, vitamin D, poj niam txiv neej thiab lwm yam tshuaj hormones, thiab cov kua tsib yog tsim. Yog li vim li cas, yog li ntawd, nws yog qhov tsim nyog los txwv kev noj zaub mov nrog cov roj cholesterol, zaum ntawm "kev noj zaub mov 10"? Cov lus teb yog tias muaj ob hom roj cholesterol.

YCov roj (cholesterol)

Paub tias nws tuaj yeem sib txawv yuav pab koj nkag siab cov yam ntxwv ntawm kev siv cov khoom noj uas tsis muaj roj cholesterolob qho tib si tsis zoo thiab muaj txiaj ntsig. Los ntawm nws tus kheej, cov roj cholesterol tsis tuaj yeem yaj hauv dej, thiab, yog li ntawd, hauv cov ntshav, yog li nws tsis tuaj yeem txav mus los yam tsis muaj "kev pab sab nraud". Txhawm rau daws qhov teeb meem no, xwm txheej tau muab cov tshuaj no nrog cov protein tshwj xeeb.

Muaj ob hom. Lawv txawv ntawm qee qhov tsis sib xws, piv txwv li, thawj hom yog cov proteins uas tsis tshua muaj, qhov thib ob yog cov protein ntau ntom ntom. Raws li cov kws kho mob tau tswj hwm los tsim, qhov ntsuas no muaj kev cuam tshuam loj rau tib neeg kev noj qab haus huv.

Cov roj (cholesterol) phem

Proteins nrog tsawg ntom yog cov yam ntxwv los ntawm kev solubility tsis zoo. Yog li ntawd, cov roj (cholesterol) cuam tshuam nrog xws li cov proteins precipitates, tau tso rau ntawm phab ntsa ntawm cov hlab ntsha hauv daim ntawv ntawm cov muaju, tsim cov plaques. Lawv hu ua sclerotic - los ntawm Greek "khoom".

Vim li ntawd, cov hlab ntsha maj mam khov, lawv cov phab ntsa ua ntom ntom, thiab cov ntaub so ntswg rov qab los rau hauv ib qho kev sib txuas. Cov txheej txheem zoo li no yog qhov txaus ntshai heev rau kev noj qab haus huv, vim nws ua rau muaj kev pheej hmoo ntawm lub plawv nres, mob stroke, thiab lwm yam kab mob ntawm lub plawv thiab cov hlab ntsha. Cov proteins zoo li no, nrog rau cov roj (cholesterol) sib txuas rau lawv, yog cov tshuaj hu ua "phem" los ntawm kws kho mob.

Cov roj (cholesterol) tseem ceeb

Lwm hom protein, uas yog tus cwj pwm los ntawm qhov ntom ntom, pom muaj nyob hauv lub cev noj qab haus huv. Ua ke nrog xws li cov proteins, cov roj cholesterol dissolves zoo, thiab, yog li ntawd, tsis precipitate. Yog li ntawd, cov hlab ntsha tsis raug hem nrog compaction. Cov proteins thiab cov roj cholesterol no hu ua "zoo".

Tau kawm txog cov txheej txheem ntawm kev ua ntawm ntau hom roj cholesterol ntawm lub xeev cov hlab ntsha, koj tuaj yeem nkag siab zoo dua cov khoom twg thiab vim li caskoj yuav tsum suav nrog cov ntawv qhia zaub mov "Table 10" hauv kev noj zaub mov, thiab qhov twg tsis yog. Los ntawm kev nkag siab txog cov txheej txheem no, nws ua raws li qhov yuav tsum tau txwv kev noj zaub mov uas muaj cov roj cholesterol, uas muaj qhov ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom ntom.

Tab sis kev siv cov roj cholesterol "zoo" yuav tsum tsis txhob txo qis hauv ib qho xwm txheej - qhov no tuaj yeem ua rau muaj kev cuam tshuam loj hauv kev ua haujlwm ntawm lub cev tag nrho, thiab cov phab ntsa ntawm cov hlab ntsha tuaj yeem ua thinner mus rau qhov uas hemorrhage. tuaj yeem tshwm sim.

sawv ntawm cov hauv paus ntsiab lus

Ua raws li 10 yam khoom noj, zoo ib yam li lwm yam, koj yuav tsum paub tias tsis yog cov zaub mov lawv tus kheej ua lub luag haujlwm xwb, tab sis kuj tseem yuav npaj li cas, nrog rau yam uas lawv tau ua nrog thiab thaum lawv noj. Thiab koj kuj yuav tsum tau coj mus rau hauv tus account lub siab ntev ntawm txhua tus neeg rau cov khoom xyaw uas ua rau cov zaub mov.

Ntawm no yog cov hauv paus ntsiab lus uas yuav tsum ua raws thaum sau cov lus 10 zaub mov zaub mov rau lub lim tiam:

1. Kev noj haus muab zaub mov hu ua "fractional". Nws qhia tias koj yuav tsum noj ntau zaus, noj me me. Raws li txoj cai, cov no yog cov tsis muaj xws li cov zaub mov - 5, ib feem ntawm ib tug poj niam - 200 g, rau ib tug txiv neej - 300 g. Yog hais tias ib tug neeg ua hauj lwm nyuaj, nws muaj peev xwm tshaj li qhov kev cai ntawm ib thiab ib nrab sij hawm., tab sis tsis muaj ntxiv.
2. Thaum sau cov ntawv qhia kwv yees rau lub lim tiam ntawm "Table 10" kev noj zaub mov, nws yog ib qho tsim nyog yuav tsum coj mus rau hauv tus account tias cov zaub mov tau npaj rau hauv ib qho ntawm cov hauv qab no: steamed, boiled, stewed hauv dej, ci yam tsis muaj rog.. Nyob rau hauv qhov xwm txheej hnyav, koj tuaj yeem grease lub lauj kaub nrog ib txheej nyias ntawm ib qho ntawm cov roj zaub, kua txiv lws suav los yog ci.ib yam khoom uas muaj roj tsawg qaub cream me me.
3. Nws yog txwv tsis pub kib nrog ntxiv ntawm cov tsiaj rog, xws li: yaj, nqaij npuas, butter, lard.
4. Tsis xav tau yog txoj kev ua noj xws li: s alting, pickling, haus luam yeeb.
5. Thaum hnav khaub ncaws zaub xam lav, koj yuav tsum nco ntsoov tias cov roj uas tsis tau hloov pauv yog qhov tseem ceeb. Lawv, nrog rau qaub cream, kua txiv qaub, los yog sib tov ntawm lawv, tuaj yeem ntxiv me ntsis - tsis pub ntau tshaj ib tablespoon ib zaug.

Related rules

Kom tau txais cov txiaj ntsig xav tau, koj yuav tsum tau coj mus rau hauv tus lej ntawm cov ntsiab lus tseem ceeb. Xav txog lawv.

• Ua raws li kev noj zaub mov yuav tsum nrog kev ua kom lub cev ua tau. Hauv qhov no, koj yuav tsum tsis txhob siv cov pob qij txha thiab ligaments ntau heev yog tias lawv tsis zoo.
• Nws yuav tsum categorically tsis kam haus luam yeeb.
• Cawv tsis suav nrog tag nrho, tshwj xeeb tshaj yog tias muaj cov tshuaj noj lossis cov txheej txheem kho mob tau sau tseg.
• Yuav tsum tau tswj qhov hnyav kom zoo. Yog tias cov lus qhia tau dhau lawm, cov kws kho mob ntaus nqi "kev noj haus naj npawb 8", uas yog nruj me ntsis txwv rau cov rog thiab qab zib.
• kuaj cov roj cholesterol ib ntus yuav tsum yog txoj cai.

Yam Tseem Ceeb

Cov kws kho mob nyiam noj zaub mov dab tsi thaum tsim "Table 10" noj rau ib lub lis piam? Kev noj zaub mov no suav nrog kev siv cov khoom noj uas lub cev tau txais cov khoom tsim nyog xws li:

• Tsiaj txhu thiab nroj tsuagcov proteins.
• Fats (cov rog noj qab haus huv nkaus xwb).
• Carbohydrates (tsuas yog complex).
• Vitamins: C thiab pab pawg B.
• Acid: linoleic, folic.
• YMicronutrients: magnesium, potassium.

Cia peb xav txog yam khoom tso cai los ntawm kev noj zaub mov hauv nqe lus nug muaj lawv.

Noj "Table 10": koj noj dab tsi?

Cov npe ntawm cov khoom tso cai suav nrog cov hauv qab no:

• Txhua cov roj zaub uas tsis tau ua tiav (tshwj tsis yog txiv maj phaub thiab xib teg).
• cws, squid, qwj nplais thiab lwm yam nqaij nruab deg.
• ntses muaj roj tsawg (pike, cod, carp, bream, saffron cod).
• Nqaij ntses nrog omega-3 acids (paj salmon, trout, greyling, salmon, salmon).
• tsev cheese, kefir, mis nyuj, curdled mis nyuj yog cov rog tsawg.
• Khoom noj muaj fiber ntau: zaub, txiv hmab txiv ntoo, txiv ntoo, bran.
• Green.
• Nyob zoo ib tsoom phooj ywg.
• Bran bread.
• Lenten kua zaub.
• -Nqaij Nqaij (Quav, Qaib ntxhw, qaib).
• Cheese with low fat content: Adyghe, brynza.
• Cereals: buckwheat, oatmeal, pob kws, millet.
• Ntuj - 30 grams tauj ib hnub.
• taum, lentils, peas (hauv cov khoom tsawg).
• txiv hmab txiv ntoo thiab zaub, ntuj, tsis muaj qab zib.
• Marshmallow, marshmallow, jelly, marmalade, zib mu (1 teaspoon 3 zaug ib hnub twg).
• tshuaj ntsuab thiab tshuaj ntsuab, rosehip infusion.

Tom qab xav txog cov khoom tso cai, cia peb ua tib zoo saib xyuas cov khoom txwv.

Dab tsi yog cais?

Cov kws kho mob xav kom tsis suav nrog cov txheej txheem tom ntejkhoom:

• Mos dawb qhob cij, muffins, pancakes, ncuav mog qab zib, pastries.
• Bouillons ntawm ntses, nqaij, nceb thiab legumes.
• Cov nqaij rog (goose, os, nqaij npuas, yaj, hnyuv ntxwm, nqaij npuas kib, nqaij haus luam yeeb).
• Caviar, s alted, smoked ntses, kaus poom hauv roj.
• Cheese muaj rog.
• Chocolate, khoom qab zib.
• nceb, ntsev, marinated zaub.
• sorrel, qej, spinach, dos, horseradish, mustard, kua txob.
• Natural cocoa, kas fes thiab tshuaj yej muaj zog.

Nyob ib lub lis piam

Raws li tau hais los saum toj no, kev noj zaub mov tsis muaj roj (cholesterol) tsawg suav nrog tsib pluas noj ib hnub. Cov zaub mov rau lub lim tiam ntawm "Table 10" noj zaub mov yog raws li nram no:

Hnub Monday:

1. dej-boiled oatmeal, tshuaj ntsuab tshuaj ntsuab.
2. Ob cereal nrog ib khob kua txiv.
3. qaib mis nrog zaub zaub.
4. Qua txiv apple compote nrog ib diav ntawm zib ntab.
5. ci zander nrog steamed zucchini.

Tuesday:

1. Buckwheat porridge and one grain loaf.
2. Ob qe, ob lub ncuav, kua txiv kab ntxwv.
3. zaub kua zaub, tsev cheese casserole nrog ib txhais tes ntawm blackberries. Herbal tshuaj yej.
4. Baked apple.
5. Zaub xam lav ntawm zaub qhwv, dib, txiv lws suav.

Wednesday:

1. pob kws porridge nrog mis nyuj, mint tshuaj yej.
2. Strawberry and pear salad with yogurt.
3. buckwheat soup, ib boiled qos yaj ywm, qe, lettuce.
4. YCherry compote, nplej loaf.
5. Boiled taub dag nrogzaub ntsuab.

Thursday:

1. Barley porridge, txiv qaub tshuaj yej.
2. yogurt nrog strawberries.
3. zaub zaub, boiled salmon, compote.
4. Ob diav tsev cheese nrog mis nyuj.
5. Fruit salad: apple, ib nrab txiv tsawb, carrot.

Friday:

1. yogurt, ob loaves.
2. 2 qe, zaub xam lav: dib, txiv lws suav, tswb peppers.
3. pear tshiab.
4. Seaweed salad nrog mussels thiab cws.

Hnub Saturday:

1. porridge, qe, tshuaj yej.
2. Y Meatless borscht, nqaij qaib cutlet, compote.
3. Apple nrog carrots.
4. yogurt with bread.
5. qos yaj ywm nrog tshuaj ntsuab.

Sunday:

1. Curd casserole nrog qaub cream thiab txiv kab ntxwv.
2. Compote nrog biscuits.
3. Pumpkin soup, boiled pike perch, tshuaj ntsuab, tshuaj yej.
4. Rosehip broth, cereal bread.
5. Cheese pudding nrog ib rab diav ntawm cherry jam.

Noj "Table 10": zaub mov txawv

Ntawm no yog ob qho yooj yim tab sis thawj cov zaub mov tsim nyog rau kev noj zaub mov qis.

Recipe 1. Mis kua zaub nrog qe

Cov khoom xyaw:

• Qe - 2 pcs
• Nplej hmoov - 20g
• Mis - 200g
• Sour cream - 50g
• S alt - me ntsis.

Yuav ua li cas:

1. Ciav cov qe tawv tawv rau 10 feeb, cia txias hauv dej txias, chop finely.
2. Nyobhmoov nplej kom txog thaum nws siv lub teeb daj daj nyob rau hauv ib qho ntawm ob txoj kev: nyob rau hauv ib lub lauj kaub, nplawm tas li, los yog nyob rau hauv qhov cub, nteg nws on ib daim ntawv ci nrog ib txheej tsis pub tshaj 5 cm nyob rau hauv tuab, teem qhov kub thiab txias rau 120 degrees. Tom qab ntawd txias cov hmoov nplej thiab sift.
3. Ntxiv mis rau hmoov, do kom txog thaum tus.
4. Cua qhov sib xyaw ua ke rau 10 feeb dhau qhov cua sov.
5. Ntxiv ntsev.
6. Txoj Kev.
7. Mix npaj ntses nrog qe thiab qaub cream.

Daim ntawv qhia 2. Beetroot puree nrog taub dag

Cov khoom xyaw:

• nruab nrab beets - 1 pc
• Mis - 200g
• Grated taub dag - 150g
• Nplej hmoov - 10g
• Butter - 1 tbsp. diav.
• Qab Zib - 1 tbsp. diav.
• Qib ntsev.

Yuav ua li cas:

1. Yaug cov beets thiab boil kom txog thaum kev sib tw, tev, grate on ib tug nplua grater.
2. Tev taub taub ntawm daim tawv nqaij, tshem tawm cov noob, txiav rau hauv pieces, grate.
3. Ncuav taub dag nrog mis nyuj, simmer kom txog thaum ib nrab siav.
4. Ntxiv mis nyuj rau hmoov, do kom txog thaum tus, ncuav rau hauv puree.
5. Ntsev lub puree, sprinkle nrog qab zib, simmer rau 5 feeb tshaj qis cua sov.
6. Ntxiv butter.

Zoo kawg

Tau txiav txim siab kwv yees cov ntawv qhia zaub mov ntawm "Table 10", nws yuav tsum tau hais ntxiv ib zaug ntxiv tias nws tau tsim los ntawm cov kws kho mob, coj los ntawm cov ntaub ntawv tshawb fawb. Nws yog qhov sib npaug, muaj qhov tsim nyog ntawm cov as-ham. Yog li ntawd, cov neeg muaj kab mob plawv tuaj yeemua siab loj siv nws los txhim kho kev noj qab haus huv. Thiab nws tseem yuav yog ib qho kev pab zoo rau cov neeg uas xav kho lawv cov ntaub ntawv zoo nkauj me ntsis.