Kev ua kom ntshav ntxiv hauv plasma yog lub tswb nrov uas koj yuav tsum tau them sai sai thiab ntsuas kev tsim nyog los tiv thaiv kev txhim kho ntawm tus kab mob xws li atherosclerosis.
Nws provokes qhov tsis txaus ntawm cov lipoproteins uas tsis muaj kev phom sij ("roj" phem) thiab siab ("zoo"). LDL cov roj (cholesterol) yuav tsum muaj qhov ua atherogenic, cov ntsiab lus siab dua cov qib ib txwm ua rau muaj kev pheej hmoo mob plawv thiab vascular.
Qee yam khoom noj muaj peev xwm nce cov roj cholesterol siab, uas lub cev xav tau. Yog tias koj ua tiav cov ntawv qhia ua zaub mov, tom qab ntawd qhov tshwm sim yuav tsis ntev rau hauv tom ntej thiab tom qab ib pliag qhov tsom xam yuav tuaj yeem rov qab zoo li qub. Cia peb xav txog nyob rau hauv ntau yam ntxiv uas cov khoom uas yuav tsum tau noj nrog roj siab, thiab uas muaj contraindication.
Txhawm rau kom muaj kev noj qab haus huv, ib tus neeg yuav tsum paub dab tsi noj thiab yam khoom noj uas muaj cov roj cholesterol siab. 60% ntawm tag nrho cov khoom noj yuav tsum mob siab rau cov zaub thiab txiv hmab txiv ntoo (li ntawm 400 grams, ib feem peb ntawm lawv tsis hloov), nrog rau cov zaub mov (li 200 grams). Koj yuav tsum tsis txhob cia cov tsos ntawm kev xav ntawm kev tshaib plab, rau qhov no, txij ua ke mus ua ke nws zoo dua los ua khoom noj txom ncauj nrog txiv hmab txiv ntoo.
Cov zaub mov tseem yuav tsum muaj cov ntses muaj roj tsawg, nqaij qaib, nqaij luav thiab nqaij qaib cov txwv, thiab cov nqaij ntshiv xyaw kuj tseem raug tso cai. Cov ntsev nyob hauv lub lauj kaub yuav tsum yog tsawg.
Cov legumes yuav pab tshem tawm cov cholesterol los ntawm lub cev. Cov nyhuv no tau tiav vim yog qhov feem pua ntawm cov fiber ntau hauv cov khoom no. Los ntawm cov nyiaj ntawm cov protein ntau, legumes tuaj yeem hloov cov nqaij nqaij.
Cov roj (cholesterol) feem ntau yuav cuam tshuam rau cov neeg uas muaj cov kab mob ntawm cov thyroid caj pas thiab cov plab hnyuv siab raum, xws li hypothyroidism, ntshav qab zib thiab rog dhau. Cov chaw txhaj tshuaj yuav tsum tau muab ntawv kho mob tshwj xeeb rau tus kabmob, uas yog qhov tseem ceeb tshaj plaws. Yog li, nrog cov roj (cholesterol) taw qhia siab dua li ib txwm tiv thaiv keeb kwm ntawm lub raum, koj yuav tsum ua raws li kev noj haus zaub mov 7. Nws yog ua raws li kev txiav cov dej thiab ntsev noj, thiab kuj tsis suav nrog cov khoom noj uas muaj roj (cholesterol), roj, daim siab, lub raum thiab qe qe.
Tsis tsuas yog noj zaub mov kom tsim nyog yuav tsum nyob hauv plawv ntawm kev tawm tsam cov rog hauv siab. Rau qhov ua tau zoo, kev tawm dag zog yog qhov tseem ceeb. Xws li txoj kev sib koom ua ke yuav tsis tsuas yog ntsuas cov kev ntsuas, tab sis kuj txo qhov hnyav, kom ib tus neeg hnov zoo thiab txaus nyiam.
Thaum cev xeeb tub, cov roj (cholesterol) tuaj yeem tshwm sim los ntawm cov laj thawj sib txawv. Nws provokes cov khoom ntiag tug ntawm cov tshuaj no los tsim cov tshuaj hormones. Piv txwv li, txhawm rau tus me nyuam hauv plab los txhim kho ib txwm muaj, kev tsim cov tshuaj hormones steroid nyob rau hauv lub cev nce, uas ua rau cov roj (cholesterol) nce ntxiv.
Hauv qhov no, kev noj haus ntawm tus poj niam cev xeeb tub yuav tsum pom zoo nrog kws kho mob.
Yog tias cov theem ntawm cov khoom muaj ntau dua li ib txwm, koj yuav tsum ua raws li kev noj qab haus huv. Nqaij qaib thiab nqaij yuav tsum tau xaiv cov roj tsawg ntawm ntau yam, ua ntej ua noj, nws yog qhov yuav tsum tau tshem tawm ntawm daim tawv nqaij thiab txiav rog. Txij li thaum noj cov zaub mov tiv thaiv cov rog nyob ntawm seb qhov kev txwv ntawm cov rog tsawg, nws zoo dua rau cov nqaij rwj, lossis ci hauv qhov cub yam tsis muaj roj ua ntej nrog mayonnaise lossis qab zib. Raws li ib sab zaub mov, ua zaub. Tab sis cov cereals li ib txwm ua tau zoo dua rau pluas tshais, piv txwv li - nplej xim av, buckwheat lossis oatmeal.
Cov zaub zoo li no tuaj yeem pab txo qis cov roj cholesterol: zaub qhwv ntawm txhua qhov ua tau ntau yam, sib tw, carrots, cormorants, taub dag. Koj tuaj yeem noj zaub nyoos nrog zaub tshiab thiab caij nyoog nrog taum ntsuab. Cov pub ຜັກ ib hnub twg yog los ntawm 400 grams.
Txhawm rau rov ua kom tiav cov tais diav, nws yog qhov zoo tshaj plaws los siv roj zaub, tab sis nco ntsoov muab thawj kiv. Flaxseed roj, uas yog tus thawj coj ntawm qhov muaj peev xwm ntawm omega-3 fatty acids uas yog lub luag hauj lwm rau kev tsim cov lipids kom muaj kev noj qab haus huv, tuaj yeem pom zoo.
Koj tuaj yeem txo cov roj cholesterol los ntawm kev qhia txog cov rog tsis muaj roj ntau hauv cov zaub mov ntawm cov ntses hiav txwv. Kev noj haus ntau yam xws li hake thiab pollock raug pom zoo.
Zaub mov zoo ua los ntawm rye hmoov thiab xua. Raws li khoom noj txom ncauj, nws yog qhov zoo dua los siv khob cij tsis muaj poov xab.
Raws li dej haus, ntsuab tshuaj yej thiab kas fes yuav muaj txiaj ntsig, tsis muaj zog heev, koj tuaj yeem ntxiv me ntsis mis yog tias xav tau, tab sis nws zoo dua rau tsis kam qab zib.
Cov kua txiv thiab kua txiv rau zaub kuj muaj txiaj ntsig.
Yog tias tus neeg muaj qhov theem siab ntawm "cov" roj cholesterol nyob rau hauv cov ntshav ntshav, cov zaub mov noj yuav tsum raug tshuaj xyuas.
Nws yog qhov yuav tsum tsis lees paub, lossis, hauv rooj plaub loj, txo kev noj ntawm ntau cov khoom.
Koj yuav tsum paub yam zaub mov twg tuaj yeem noj rau hauv qhov ntau me me, cov zaub mov no suav nrog:
Cov qe. Nws yog tsis yooj yim sua kom tsis suav cov qe los ntawm kev noj haus, vim tias lawv muaj cov tshuaj los tiv thaiv cov roj cholesterol. Ib lim piam yuav tsum tau txwv rau peb daim, xam mus rau hauv lub qe siv los npaj lwm cov tais diav.
Cov khoom noj siv mis, nws yuav tsum yog qhov tsis yog roj lossis tsis muaj roj kiag li. Piv txwv li, tsev cheese nrog cov ntsiab lus rog ntawm 5% lossis 0%, thiab mis - tsis ntau dua 1.5%. Qaub-mis cov khoom lag luam yuav tsum tau noj raws li cov ntsiab cai qub - kefir 1% lossis 0% rog.
Kab Npauj. Cov cai ntawm kev noj ib hnub yog txog li ob rab diav tsis muaj ib qho saum, uas yog kwv yees sib npaug ntawm ob lub qhaub cij. Koj tsis tuaj yeem tso tseg tag nrho kev siv cov khoom no, vim nws tseem muaj cov kuab tshuaj tua kabmob ua rog.
Cheese Cov ntsiab lus ua rog tsis zoo ntawm cov khoom no yog 30% tsis muaj ntxiv. Xws li ntau yam xws li Brynza, Adyghe, Suluguni, Ossetian thiab Baltic chees yog qhov tsim nyog.
Nqaij ntses. Hauv cov nyiaj nruab nrab me me, koj tuaj yeem noj cov nqaj ntses, tus npluav thiab nqaij nqaj. Cov ntses uas muaj roj tsawg tuaj yeem muab faus, ua kua zaub los ntawm nws lossis kib hauv cov roj zaub.
Muaj roj tsawg, nqaij yaj thiab nqaij npua.
Ceev. Nws raug pom zoo kom muaj me ntsis ntawm pistachios, txiv laum huab xeeb thiab hazelnuts hauv cov khoom noj.
Cov zaub mov uas yuav txwv tsis pub tawm hauv daim ntawv teev zaub mov muaj:
- raum thiab mob siab;
- npua nqaij;
- os nqaij;
- cov hnyuv ntxwm thiab lwm cov nqaij nqaij;
- caviar, cod daim siab, rog ntses;
- margarine;
- cream, qaub cream nrog lub siab% cov ntsiab lus ua rog thiab tsev cheese;
- khw ketchup thiab mayonnaise;
- rog roj khov;
- khoom qab zib - chocolate, khoom siv nrog qab zib, thiab ntawm butter los yog puff pastry.
Thaum ua zaub mov thawj zaug, koj tsis tuaj yeem siv nqaij nqaij, kua zaub yuav tsum yog neeg tsis noj nqaij. Yog hais tias nws nyuaj heev kom tau siv rau cov kua zaub, raws li qhov kev zam, koj tuaj yeem siv lub zog theem ob uas tsis muaj rog.
Tus nqi ntawm cov qos yaj ywm yuav tsum tsawg.
Nrog rau theem siab ntawm cov roj (cholesterol) phem, koj yuav tsum tau noj kom lub cev tau txais ntau ntawm cov khoom noj uas nce cov feem ntawm cov roj (cholesterol) zoo.
Nyob rau tib lub sijhawm, nws yuav tsum tau txwv kev noj lossis tshem tawm cov khoom noj uas muaj cov cholesterol mus los ntawm cov khoom noj.
Qhov tseeb, kev noj haus txhua hnub yuav tsum tau muab faib ua 5-6 pluag mov.
Daim ntawv qhia zaub mov ntawm cov neeg txom nyem los ntawm cov roj (cholesterol) hauv lub cev yuav zoo li no:
- Pluas tshais tuaj yeem npaj los ntawm oatmeal, buckwheat (feem 100-150g) nrog kev sib ntxiv ntawm cov txiv roj roj, nqaij omelet thiab tshuaj yej los kuj haum.
- Qhov pluas noj thib ob yog tsev me cheese ntawm cov rog cov ntsiab lus tsawg; zaub nrog tshuaj ntsuab, muaj kev nyab xeeb nrog txiv roj roj; txiv hmab txiv ntoo - txiv apples, pears lossis tangerines.
- Rau pluas su, noj cov hlaws barley thiab cov kua zaub kua zaub, cov nqaij ntses uas muaj nqaij ntses los yog nqaij qaib noj, thiab compote yog tsim nyog.
- Rau ib qho khoom noj txom ncauj thaum sawv ntxov, koj tuaj yeem muaj khoom noj txom ncauj nrog cov cij cij thiab haus 250 ml ntawm rosehip decoction.
- Noj hmo kuj muaj xws li qos yaj ywm, zaub tuaj yeem ua tau ci lossis hau; nws kuj mus zoo nrog ntses ntses; ntxiv rau txhua yam zaub xam lav ntawm zaub thiab tshuaj ntsuab caij nrog linseed lossis txiv roj roj; kab nrib pleb; tshuaj yej los yog kua txiv lws suav.
- Kev noj mov zaum kawg yuav tsum yooj yim, koj tuaj yeem haus ib khob ntawm tsawg rog rog kefir.
Muaj ob peb yam ntxiv xav txog thaum yuav khoom rau cov khoom lag luam. Nws yog qhov zoo dua los xaiv cov khaub noom nplej rau cov zaub mov ntawm cov txhuv nplej uas tsis tau ua tiav (oats, txhuv xim av, buckwheat). Yuav cov khoom bakery los ntawm hmoov nplej wholemeal.
Cov neeg uas tsis muaj contraindications tuaj yeem ua hnub yoo mov. Qhov no yuav pab tau tshwj xeeb tshaj yog rau cov neeg uas nrhiav kev poob phaus. Kev yoo mov hnub nrog cov roj hauv siab tuaj yeem nyob ntawm tsev cheese lossis txiv av.
Ntawm hnub curd koj yuav tsum tau noj 500 grams ntawm tsev cheese thiab haus txog 600 milliliters mis muaj roj tsawg lossis kefir. Los ntawm tsev cheese, koj tuaj yeem noj cov ncuav ncuav cheese, casserole lossis haus nws tsis pauv. Tus nqi ntawm cov khoom noj no yog pom zoo kom muab faib ua 5 pluas noj.
Hnub teem lub hnub yoo ua kua yog qhov nrov tshaj plaws. Txhawm rau nqa tawm, koj xav tau 1 txiv hmab txiv ntoo. Lawv yuav tsum tau noj nyob rau ib hnub, faib ua tsib pluag. Ntxiv rau cov txiv hmab txiv ntoo nyob rau hnub no, koj tuaj yeem noj cov nqaij siav hauv qhov nyiaj ntawm 100 grams lossis me ntsis tsev cheese rau noj su lossis noj hmo, thiab haus dej haus 400 ml ntawm rosehip tshuaj yej. Ua ntej txiav txim siab txog hnub yoo mov, nws zoo dua rau sab laj nrog kws kho mob kom tshem tawm qhov tshwm sim ntawm qhov tsis zoo.
Cov kws tshwj xeeb hauv kev ua noj ua haus thiab kev noj zaub mov zoo tau tsim kom muaj ntau cov tais diav uas tuaj yeem noj tau thaum muaj cov roj cholesterol hauv cov hlab ntsha thiab cov hlab ntsha.
Noj zaub mov muaj cov zaub mov zoo tshaj plaws thiab pom zoo nyob rau hauv qhov muaj qhov ua txhaum cai nyob rau hauv cov txheej txheem ntawm cov rog metabolism.
Feem ntau ntawm cov zaub mov txawv los ntawm cov kws qhia zaub mov paub zoo rau txhua tus niam tsev. Cia peb xav txog lawv hauv kev nthuav dav ntxiv.
Ci nqaij qaib mis. Nqaij qaib tshiab yuav tsum raug ntaus me ntsis, marinated me ntsis hauv mis nyuj nrog ntxiv ntawm qej thiab txuj lom kom saj. Tom ntej no, muab cov nqaij tso rau hauv ib daim ntawv, ci kom txog thaum siav thiab ntsev ua ntej ua haujlwm. Baked lub mis zoo nrog zaub tshiab.
Poj Niam Lub Kua Muag. Nqaij qaib fillet yuav tsum muab txiav ua tej daim me me, muab tso rau hauv saucepan thiab muab tso rau hauv lub qhov cub. Koj tuaj yeem ntxiv cov taum ntsuab (300g) thiab cov txuj lom rau cov nqaij. Ncuav cov zaub mov tiav nrog txiv roj roj, ntxiv me ntsis zaub, nyiam dua tshiab thiab ntsev. Nws raug nquahu kom pabcuam lub tais kom sov.
Boiled tus nplaig. 1 tus nplaig nqaij nyug yuav tsum tau muab ntxuav thiab hau. Ntxiv cov carrots rau cov kua txiv, thiab 10 feeb ua ntej ua noj, peppercorns, Bay nplooj thiab plaub cloves ntawm qej. Sai li tus nplaig yog hau, nws yog qhov tsim nyog los sau nws nrog dej txias, qhov no yuav ua rau cov tawv nqaij tev tawm yooj yim dua. RUB cov khoom tiav nrog kua txob thiab qej, ntxiv zaub ntsuab.
Taum puree. 300 g ntawm noob taum dawb yuav tsum tau muab rhaub, tom qab ntawd muab cov dej ntws tawm thiab mus ntawm sieve. Tom qab txias, yeej cov nplais qos yaj ywm nrog rab rawg, seasoning nrog roj zaub thiab, yog tias xav tau, kua txiv txiv qaub. Lub caij nrog ntsev thiab sib tov nrog finely tws dos.
Eggplant caviar. Peb noj 500 g ntawm lws suav, ua noj lossis ci kom txog thaum muag muag, tshem tawm cov tawv nqaij thiab tawm cov zaub mus rau cov kua txiv. Ua zoo kom nqaij. Peb tsuav 1 dos thiab stew maj mam hauv txiv roj roj, tom qab ntawd ntxiv 2-3 txiv lws suav, txaij pulp thiab ua noj kom txog thaum tuab. Thaum kawg, lub caij nrog vinegar, txiv roj roj, crushed qej, parsley thiab ntsev.
Txhua lub lauj kaub tais diav npaj raws li daim ntawv qhia npaj tau yog nrov thiab tuaj yeem kho cov rooj.
Cov zaub mov dab tsi pab txo qis cov roj (cholesterol) yuav raug muab los ntawm cov kws paub hauv video hauv kab lus no.
