Cov roj (cholesterol) yog ib yam tshuaj uas muaj nyob rau hauv cov nqaij ntawm cov tsiaj ciaj sia. Nws txhawb nqa kev ua haujlwm ntawm cov txiv neej cov tshuaj hormones hauv cov txiv neej thiab poj niam, pab cuam hluavtaws vitamin D.
Coob leej xav tias cov roj (cholesterol) txaus ntshai heev thiab tsis kam siv nws. Txoj kev xav no muaj qhov ua tsis yog, vim hais tias nws tsis zoo tsuas yog thaum muaj kev ua txhaum ntawm tus cai. Yuav luag 80% yog tsim los ntawm cov khoom nruab nrog, thiab tus so los nrog zaub mov.
Qhov tseem ceeb ntawm cov tshuaj yog tsim los ntawm daim siab, ib qho me me poob rau ntawm cov kabmob. Qhov kev ua txhaum tshwm sim vim kev noj zaub ntau ntawm cov tsiaj rog. Txuas ntxiv, cov tshuaj ua cov haujlwm tseem ceeb:
- ua rau cov cell week permeable;
- Pab cov qog adrenal ua cov tshuaj hormones
- pab hauv kev sib sau ntawm cov tshuaj hormones poj niam txiv neej;
- hluavtaws cov vitamins D;
- normalizes metabolism;
- Yog koom nrog kev rho tawm ntawm cov hlab ntsha.
Cov khoom noj uas muaj tsiaj ua rog muaj cov roj cholesterol. Nws yog tsuas yog pom nyob rau hauv xws li cov khoom lag luam: qe, tshij, nqaij rog, butter, cws, nqaij ntses. Nws yog nqa los ntawm lub cev nrog kev pab ntawm cov tshuaj tshwj xeeb. Lawv hu ua lipoproteins thiab muaj ob hom:
- Tsis tshua muaj ceev Lipoproteins (LDL).
- Kev kub ceev Lipoproteins (HDL).
Thawj hom yog suav tias yog kev nyab xeeb thiab txaus ntshai heev. Nyob rau hauv ib txwm mob yuav tsum muaj qhov sib npaug ntawm ob hom no. Tom qab ntawd lub cev ua haujlwm yam tsis muaj qhov swb. Qhov thib ob hom yog qhov tseem ceeb thiab nrog cov ntsiab lus ib txwm muaj peev xwm tshem cov rog ntau dhau ntawm phab ntsa ntawm cov hlab ntsha.
Protein yog cov protein zoo uas yog lub hauv paus ntawm kev noj zaub mov zoo rau cov neeg ncaws pob. Nws siv los tsim cov leeg nqaij sai dua li ib txwm. Nws tuaj yeem muaj ob hom: tsob ntoo thiab tsiaj. Feem ntau cov neeg siv nug ib lo lus nug: puas muaj protein ntau? Lawm, tsis muaj roj nyob hauv cov khoom cog, tab sis nws yog tam sim no hauv cov khoom tsiaj.
Nws ntseeg tias cov protein thiab cov roj cholesterol yog qhov tsis sib xws. Ntau tus neeg ncaws pob tau hais tias nyob rau hauv cov ntaub ntawv ntawm cov leeg nqaij, cov roj (cholesterol) tsis txaus siab, vim nws tuaj yeem ua rau atherosclerosis thiab ua cov plahaum cov plahaum hauv cov hlab ntsha. Txhawm rau kom paub cov lus teb rau lo lus nug no, koj yuav tsum to taub cov yam ntxwv ntawm kev sib cuam tshuam.
Protein koom nrog yuav luag txhua txoj hauv kev hauv lub cev. Niaj hnub no, cov khoom noj muaj protein ntau noj ib lub niche cais, vim tias feem ntau cov neeg ncaws pob tau hloov mus rau nws. Kev noj zaub mov carbohydrate tsawg pab ua kom lub cev zoo nkauj thiab tsis muaj rog los ntawm kev tsim cov leeg leeg. Coob tus neeg qhua rau kev tso dag tsoos xav tias muaj protein los ua lub hauv paus, vim tias nws pab txo kev siv lub zog, uas yog ntau qhov tseem ceeb thaum lub cev ua si.
Cov lus tshaj tawm hais tias cov roj (cholesterol) tsis muaj roj yog xav tau rau kev ua kis las yog qhov tsis raug. Raws li koj paub, cov quav yeeb tshuaj tau koom nrog hauv cov leeg pob txha, thiab cog hauv paus ntawm cov protein yuav tsis muaj txiaj ntsig. Kev tsim kho kev noj zaub mov kom zoo yuav pab ua rau cov leeg muaj zog tsis muaj teeb meem rau kev noj qab haus huv. Kev tsim txom ntawm cov tshuaj ntxiv yog qhov muaj kev phom sij rau kev noj qab haus huv thiab cuam tshuam rau daim siab thiab lub raum. Yog tias koj siv lawv tsis raug, koj tuaj yeem tsis tuaj yeem tsuas yog tsis muaj daim duab zoo nkauj, tab sis kuj tseem muaj teeb meem kev noj qab haus huv. Txog kev ua kis las, kev noj zaub mov zoo yog qhov tseem ceeb. Tsuas yog kev noj haus muaj txiaj ntsig ntawm cov tseem ceeb vitamins thiab minerals uas yuav pab kom ua tiav cov txiaj ntsig. Nws tsim nyog nco ntsoov tias cov protein ua ib qho tseem ceeb xws li cov roj (cholesterol).
Sai li ib tus neeg mus rau qhov chaw ua si, lub hom phiaj tau tsim los nrhiav lub cev zoo nkauj los ua kom zoo nkauj. Tus pab cuam tseem ceeb hauv no yog khoom noj protein. Tom qab qee lub sijhawm, koj yuav pom tias qhov tshwm sim tsis pom. Feem ntau, qhov teeb meem yog cov roj (cholesterol) tsawg. Txhua tus yuav tsum paub hais tias yuav tsum muaj cov roj (cholesterol) zoo rau cov leeg thiab lub cev. Yog li ntawd, ib qho kev ntaus kis las yuav tsum siv nws. Nws tsuas yog tsim nyog yuav tau txo me ntsis ntawm kev noj cov rog thiab hloov nrog cov khoom noj kom zoo dua qub. Txwv tsis pub, malfunctions yuav tshwm sim hauv lub cev, thiab koj yuav tsum them nyiaj ntau dhau rau ib daim duab. Cov zaub mov zoo li no yuav tsum muaj cov rog cov zaub, uas suav nrog kev tsim nyog yuav tsum tau muaj ib nrab ntawm cov acids.
Kev cog cov protein muaj peev xwm txo qis cov roj (cholesterol). Yog li, qee zaum muaj protein nrog cov roj (cholesterol) siab yog qhov muaj txiaj ntsig. Piv txwv, kua protein tiv thaiv atherosclerosis. Thiab cov genistein uas nws muaj yog ib qho antioxidant.
Nws yuav tsum raug sau tseg tias cov khoom noj muaj protein tsis yog xav tau los ntawm kev ncaws pob xwb, tabsis kuj yog los ntawm cov neeg ib txwm. Protein yog lub tsev ntawm lub cev.
Ntxiv nrog rau kev ntxiv rau hauv, cov zaub mov muaj protein ntau tuaj yeem ua rau lub ntuj zoo. Yuav tsum muaj cov khoom noj ntawm cov khoom noj uas tsis nyuaj rau lawv tus kheej tuaj tos. Thiab cov protein, yog tias ib tug neeg tsis muaj lub tswv yim hais txog kev noj zaub mov noj, yog qhov nyuaj rau xaiv. Yam khoom ntuj muaj xws li:
- Cov qe.
- Khoom noj siv mis.
- Cov nqaij.
- Ntses.
- Ceev.
- Ob txhais ceg
Ntxiv rau pawg no cov khoom suav nrog cov nplej thiab txhuv.
Cov ntaub ntawv khaws tseg rau cov protein ntau yog kua taum.
Cov khoom noj muaj txiaj ntsig zoo yog lub hauv paus rau kev tsim kom lub cev noj qab haus huv thiab zoo nkauj.
Yog tias tus neeg xav tau cov khoom noj protein ntxiv, nws yog qhov chaw pabcuam ntxiv. Txhawm rau xaiv qhov kev xaiv zoo tshaj plaws koj yuav tsum tham nrog cov kws tshaj lij. Muaj ntau ntau hom kev haus dej cawv ntxiv.
Hauv thawj qhov chaw yog whey protein. Nws yog tsim los ntawm whey. Tsis muaj tshuaj lom. Cov protein no muaj cov roj ntsha siab tshaj plaws thiab tau nqus los ntawm lub cev. Nws yog qhov zoo dua los siv nws tom qab workout. Qhov zoo suav nrog tus nqi me.
Qe protein, tsis zoo li yav dhau los ib zaug, nws kim dua. Dua li ntawm qhov no, nws muaj qhov ntsuas loj ntawm cov nqi roj ntsha, thiab lub sijhawm nqus tau yog 4-6 teev.
Casein protein tsis qab zoo heev, thiab ntxiv rau, nws tsis tov zoo hauv dej. Nws yog nqus tau qeeb heev, cov protein no zoo rau kev siv thaum tsaus ntuj.
Soy protein yog nrov heev, tsis yog nyob rau hauv vain txij li lub sijhawm qub, kua taum yog suav tias yog qhov tseem ceeb ntawm cov protein. Nws tau zom zom kom zoo txaus. Rau ntau, cov protein no tuaj yeem ua rau tsam plab. Ib qho ntawm nws cov txiaj ntsig yog txo cov roj (cholesterol).
Cov protein ntau muaj qhov hnyav ntawm cov protein. Txhua qhov zoo tau ua ke nyob rau hauv ib qho kev nyuaj, yog li hom no yog cov txiaj ntsig tshaj.
Yog tias koj tsis muaj sijhawm, lossis xav ua kom tshee, koj tuaj yeem siv cov kab protein. Ib qho muaj cov khoom noj protein niaj hnub.
Tag nrho lawv yog tsim los ntawm cov khoom lag luam zoo, yam tsis muaj tshuaj lom neeg. Yuav kom ua tiav cov txiaj ntsig, koj yuav tsum tau muab cov tshuaj ntxiv nrog kev tawm dag zog thiab kev noj zaub mov kom zoo. Hauv kev noj zaub mov ua si, ib qho nce zuj zus siv. Qhov no yog kev qhia ntxiv uas muaj cov protein thiab carbohydrates.
Raws li cov kws tshaj lij, nws yog "kws kho mob" ntawm kev noj zaub mov noj, tab sis nws siv yog qhov teebmeem kev tsis sib haum xeeb. Qhov tseeb yog tias muaj raws nraim li ntau cov carbohydrates hauv nws raws li koj xav tau rau kev ua kom cov leeg khov kho. Nws tsuas yog tsis yooj yim sua kom coj cov tshuaj ntau nrog cov khoom noj.
Nrog rau cov roj (cholesterol) nce thiab qhov hnyav dhau, cov tsiaj protein yuav tau tso tseg, hloov lawv nrog cov zaub protein. Tab sis tsis tas yuav recklessly hloov koj cov khoom noj.
Ua ntej tshaj, koj yuav tsum ua tib zoo kawm txog cov yam ntxwv ntawm kev noj zaub mov kom tsis txhob muaj mob.
Yuav kom txo cov roj cholesterol, nws raug nquahu kom tshem tawm qee qhov khoom noj ntawm cov zaub mov noj.
Ua ntej tshaj plaws, koj yuav tsum ua raws li cov zaub mov tshwj xeeb thiab tsis pub haus cawv, haus luam yeeb los ntawm lub neej.
Cov tsiaj rog kom rog nyob rau hauv kev tas li yuav ua rau nce qib ntxiv, yog li lawv yuav tsum tau txwv.
Cov kws tshaj lij pom zoo kom hloov qee yam kev noj haus:
- Lub cev rog yuav tsum tsis suav txhua qhov. Koj yuav tsum tsom rua cov nqaij ntshiv. Nws tuaj yeem yog nyuj, nqaij qaib ntxhw, luav, qaib. Tsis txhob noj tev ntawm nqaij.
- Noj ntses tsis tu ncua. Sturgeon, ntses liab, ntses ntses dawb, thiab omul muaj cov roj carbon acids ua ke uas tsim nyog rau lub cev. Xws li ntses yuav tsum tau noj tsawg kawg peb zaug hauv ib lub lim tiam.
- Cov khoom noj siv mis yuav tsum tau noj kom tsis txhob muaj rog.
- Kev nce ntxiv ntawm cov khoom noj ntawm cov txiv hmab txiv ntoo. Cov tshuaj noj zoo tshaj plaws yog ob zaug noj ib hnub. Txiv hmab txiv ntoo tseem ceeb tsis tsuas yog nyob rau hauv daim ntawv tshiab, tab sis kuj tseem nyob rau hauv daim ntawv ntawm cov txiv hmab txiv ntoo qhuav.
- Berries yog lub zoo meej ntxiv rau cov zaub mov. Cranberries tsim nyog tshwj xeeb mloog. Nws yuav tsis tsuas yog tshem tawm cov rog ntau, tab sis kuj txo cov suab thaj thiab kuj tseem pab tiv thaiv teeb meem hauv lub plawv. Cranberries kuj tseem pab tshem ntawm kev muaj mob.
- Nws raug nquahu kom noj zaub yam tsis muaj ib qho ntxiv thiab hauv daim ntawv nyoos. Nws raug nquahu kom noj lawv ob peb zaug hauv ib lub lim tiam. Koj tuaj yeem ntxiv avocados thiab artichokes rau zaub xam lav.
- Neeg rau, legumes thiab nplej rau tag nrho. Yuav kom cov roj (cholesterol) ua tau zoo, koj yuav tsum noj oatmeal txhua tag kis. Taum taum yuav tseem pab.
Koj yuav tsum tau them sai sai rau daim ntawv qhia cov khoom thaum yuav khoom. Nws yog ib qho tseem ceeb tias lawv tsis muaj cov roj (cholesterol). Ua noj ua haus yuav tsum muaj qhov chaw tsawg kawg yog cov rog. Yog tias qhov no ua tau, tom qab ntawv nws yog qhov tsim nyog kom muab nws pov tseg txhua yam hauv txoj kev ua noj. Txhawm rau kom muaj qhov sib npaug ntawm cov khoom noj khoom haus, koj yuav tsum muab cov khoom sib xyaw ua ke: nqaij nrog zaub, thiab legumes nrog cereals.
Qhov loj tshaj plaws yog tias kev noj haus yog qhov sib npaug, ces cov roj cholesterol yuav dhau los ua tus pabcuam. Tshwj xeeb rau cov neeg ncaws pob, nws yog ib qho tsim nyog rau cov leeg nqaij los txhim kho kom raug. Ua ke nrog cov protein, koj yuav tsum muab cov khoom ntuj tso ua ke, uas yog cov khoom siv hauv tsev rau lub cev. Kev ua lub neej nquag tsis tuaj yeem ua ke nrog qib siab ntawm qhov khoom no. Yog li, tsis tsuas yog cov hlab ntsha, tab sis kuj muaj tag nrho cov kabmob ua kom muaj zog.
Puas tsim nyog nws noj cov protein yuav qhia tus kws tshaj lij hauv video hauv tsab xov xwm no.
