Ntau tus neeg niaj hnub noj cov zaub mov muaj roj thiab kib, tsis tas yuav xav tias cov zaub mov zoo li tsis zoo rau daim duab xwb, tab sis kuj muaj cov hlab ntsha. Tom qab tag nrho, nws muaj cov roj (cholesterol) uas tau txuam rau ntawm phab ntsa ntawm cov hlab ntsha thiab leeg ntshav, ua rau atherosclerotic plaques.
Qhov no yog li cas hypercholesterolemia kev loj hlob, uas yog qhov tshwj xeeb tshaj yog txaus ntshai hauv ntshav qab zib. Vascular blockage cuam tshuam kev ua haujlwm ntawm cov kabmob tseem ceeb, uas tuaj yeem ua rau mob stroke lossis thrombosis, ua rau tuag taus.
Txhawm rau tiv thaiv teeb meem, nws yog ib qho tseem ceeb kom noj cov zaub mov muaj roj tsawg txhua hnub. Kev noj zaub mov zoo pab rau kev noj qab haus huv lipid metabolism, txhim kho kev ua haujlwm ntawm cov hlab plawv thiab ua kom lub cev muaj zog.
Cov roj (cholesterol) yog dab tsi thiab vim li cas nws tsim kev puas tsuaj?
Cholesrol yog cov cawv lipophilic feem ntau tsim hauv lub raum, lub plab zom mov, cov qog thiab cov qog adrenal. Cov so ntawm cov khoom nkag mus rau hauv lub cev nrog cov zaub mov.
Lub khob cawv yog ua ntau yam haujlwm uas muaj txiaj ntsig zoo. Nws yog ib feem ntawm cov xoos ntawm tes, tau koom nrog kev zais cia ntawm cov vitamin D thiab qee cov tshuaj hormones, txhawb cov haujlwm ua haujlwm ntawm cov hlab ntsha hlwb thiab yug menyuam.
Cov roj (cholesterol) tuaj yeem yog cov molecular phaus (LDL) tsawg thiab qhov hnyav molecular (HDL). Cov kev sib xyaw no yog qhov sib txawv hauv cov qauv thiab kev ua ntawm lub cev. Yog li, HDL cov hlab ntsha huv, thiab LDL, ntawm qhov tsis sib thooj, txhaws lawv.
Ntxiv rau, cov lipoproteins tsawg ua kom muaj kev cuam tshuam cov ntshav mus rau cov nruab nrog cev. Qhov nqaim ntawm cov vascular lumen hauv myocardium ua rau cov tsos ntawm tus mob ischemia. Nrog cov pa oxygen tshaib plab, cov ntaub so ntswg necrosis tshwm sim, uas xaus rau kev mob plawv.
Atherosclerotic plaques feem ntau tsim nyob rau hauv cov hlab ntsha ntawm lub paj hlwb. Raws li qhov tshwm sim, cov qog ntshav ntawm lub paj hlwb tuag thiab txoj hlab ntaws tawg.
Rau kev ua haujlwm ntawm lub cev, nws yog qhov tsim nyog uas theem ntawm cov teeb meem thiab cov txiaj ntsig roj (cholesterol) yog sib npaug. Koj tuaj yeem ruaj khov kho qhov sib piv ntawm cov tshuaj yeeb dej cawv no yog tias koj siv cov khoom noj txhua hnub uas yuav txo qis qhov concentration ntawm LDL.
Feem ntau ntawm tag nrho cov, cov ntsiab lus ntawm cov teeb meem roj hauv cov ntshav tau tsa los ntawm cov rog tsis rog ntawm cov tsiaj keeb kwm. Cov khoom lag luam hauv qab no yog cov roj (cholesterol) siab:
- offal, tshwj xeeb tshaj yog mob hlwb;
- cov nqaij (nqaij npuas, os, yaj);
- butter thiab chees;
- nkaub qe;
- kib qos yaj ywm;
- ntses caviar;
- khoom qab zib;
- qaub cream sauces thiab mayonnaise;
- nplua nuj nqaij nqaij;
- tag nrho cov mis.
Tab sis koj yuav tsum tsis txhob tso tseg cov rog kom rog, vim tias lawv yog qhov tsim nyog rau cov metabolism hauv ib txwm thiab nkag mus hauv cov qauv ntawm tes.
Txog kev pom zoo, nws txaus noj cov zaub mov nyob hauv cov ntsiab lus LDL tsawg heev.
Cov khoom noj muaj roj (cholesterol) tsawg
Cov zaub mov roj uas txhaws roj tsawg yog cov nplua nuj nyob hauv cov nroj tsuag stanols thiab sterols. Raws li cov tshuaj no, tshwj xeeb tsis muaj piam thaj yog tsim, uas tau coj mus rau hypercholesterolemia.
Ib tug xov tooj ntawm lwm cov khoom lag luam tseem yuav pab txo cov roj (cholesterol) LDL kom qis li ntawm 10-15%. Cov npe ntawm cov zaub mov muaj txiaj ntsig zoo hauv cov rog zoo, lecithin thiab linoleic, arachidonic acid yog lub taub hau los ntawm cov nqaij ntshiv (nqaij qaib, qaib ntxhw fillet) thiab nqaij (nqaij, luav).
Nrog rau cov rog hauv siab, kev noj zaub mov noj yuav tsum tau muaj cov khoom noj muaj roj muaj roj tsawg (tsev cheese, kefir, yogurt). Tsis muaj txiaj ntsig tsawg yog cov nqaij nruab deg thiab qee hom ntses (cws, pike perch, hake, squid, scallops, qwj) muaj cov iodine, uas tsis pub cov lipids los tso rau ntawm cov phab ntsa vascular.
Lwm cov khoom noj uas muaj roj (cholesterol) tsawg hauv cov kab ntawv hauv qab no:
| Khoom npe | Ua rau lub cev |
| Cov noob taum tag nrho (barley, txhuv xim av, oats, buckwheat, oatmeal, ceg) | Kev nplua nuj nyob rau hauv fiber, uas lowers LDL los ntawm 5-15% |
| Cov txiv hmab txiv ntoo thiab cov txiv ntoo (cov txiv ntoo hauv cov txiv, txiv pos nphuab, txiv av, avocados, txiv quav ntswv nyoos, txiv pos, txiv tsawb, txiv tsawb) | Lawv muaj ntau hauv cov rog-fiber ntau, uas tsis yaj hauv txoj hnyuv, khi cov roj (cholesterol) thiab tshem tawm ntawm lub cev. Cov vitamins thiab minerals hloov LDL rau cov muaj txiaj ntsig zoo xws li cov txiv neej sib deev |
| Cov roj zaub (txiv ntseej, kua taum, cottonseed, rapeseed, pob kws, paj noob hlis, linseed) | Lawv yog cov hloov ua tiav rau cov khoom siv cov roj (cholesterol) phom sij. Lawv muaj oleic acid, omega-3 thiab 6 thiab lwm yam tshuaj tiv thaiv atherogenic (phytostanols, phospholipids, squalene, phytosterols). Cov roj ntsha no txo cov roj (cholesterol) thiab txo cov kev pheej hmoo mob plawv. |
| Cov zaub (txiv lws suav, lws, qej, carrots, zaub qhwv, zucchini) | Nrog kev siv txhua hnub, txo qis qib ntawm cov roj (cholesterol) phem mus rau 15%. Lawv ntxuav cov hlab ntsha los ntawm atherosclerotic plaques, tiv thaiv lawv tsim yav tom ntej |
| Cov khoom noj (cov txiv mis, taum, qaib, kua) | Txo qhov kev cia siab ntawm LDL txog 20% vim muaj cov ntsiab lus ntawm selenium, isoflavone thiab magnesium. Cov tshuaj no muaj cov tshuaj tiv thaiv kab mob, lawv tev cov plahaum roj ntshav ntawm phab ntsa ntawm cov hlab ntsha |
| Cov noob thiab noob (flax, almonds, pistachios, cashews, noob hnav, cedar nplej) | Lawv nplua nuj nyob hauv phytostanols thiab phytosterols uas tshem LDL tawm hauv lub cev. Yog tias koj noj 60 g ntawm cov khoom lag luam txhua hnub, tom qab ntawd hauv ib hlis cov roj cov ntsiab lus yuav tsawg mus rau 8%. |
Qee qhov kev ua si tau suav nrog hauv cov npe ntawm cov zaub mov muaj txiaj ntsig zoo rau hypercholesterolemia. Cov txuj lom zoo li suav nrog marjoram, basil, dill, laurel, caraway noob thiab zaub txhwb qaib. Thiab kev siv cov kua txiv qab zib, kua txob dub thiab liab yog qhov xav tau los txwv.
Ntxiv rau kev cais tawm ntawm kev noj haus ntawm cov zaub mov muaj roj, kom tiv thaiv hypercholesterolemia, nws yog ib qho tsim nyog yuav tsum txo qis ntawm kev noj cov zaub mov sai.
Tom qab tag nrho, qab zib, qhob cij dawb, semolina, muaj kev tsis sib haum xeeb, mov lossis nplej zom tsis tsuas muaj cov khoom ua kom muaj calorie ntau, tab sis kuj tseem ua rau kev sib txuas sai ntawm cov roj hauv lub cev.
Cov ntawv qhia ua zaub mov thiab zaub mov noj rau cov khoom noj muaj roj cholesterol
Khoom noj khoom haus nrog cov ntsiab lus siab ntawm cov roj ntsha hauv cov ntshav yuav tsum yog fractional. Cov zaub mov yuav tsum raug coj mus txog 6 zaug hauv ib hnub hauv qhov me me.
Cov tswv yim ua noj ua haus yog ci hauv qhov cub, chav ua noj, ua noj thiab ci. Yog tias koj ua raws li cov kev cai yooj yim no, tom qab ntawd cov qib ntawm cov roj (cholesterol) li ib txwm ua tom qab ob peb hlis.
Tsis hais txog ntawm kev xaiv ntawm cov tais diav, zaub, tsis muaj roj-kua zaub-mis, cov txiv hmab txiv ntoo, tshuaj ntsuab, cov nqaij rog, cov nqaij ntshiv, nqaij ntses thiab cov hmoov txhuv nplej txhua hnub yuav tsum muaj nyob hauv cov khoom noj. Tus qauv ntawv qhia zaub mov rau hypercholesterolemia zoo li qhov no:
- Pluas tshais - ci salmon, oatmeal nrog cov txiv hmab txiv ntoo qhuav, txiv ntoo, ci ci rau mis nyuj, yogurt, tsev nqaij muaj roj tsawg cheese, nplai qe, biscuit ncuav qab zib los yog buckwheat porridge nrog zaub xam lav. Raws li dej haus, ntsuab, txiv hmab, tshuaj yej qhiav, kua txiv hmab txiv ntoo lossis compote, uzvar yog qhov tsim nyog.
- Noj su - txiv kab ntxwv, txiv av, cov tsev pheeb suab roj tsawg, txiv kab ntxwv qaub.
- Noj su - mov nplej porridge nrog cov ntses hau, ntshiv borsch, zaub kua zaub lossis zaub xam lav, nqaij qaib lossis nqaij qaib ntxhw mis, nqaij ci nqaij cutlets.
- Khoom txom ncauj - txiv hmab txiv ntoo, kua cij nrog bran thiab noob hnav, txiv hmab txiv ntoo, zaub xam lav, kefir.
- Noj hmo - zaub xam lav raws caij nrog zaub roj, hau nqaij nyug lossis nqaij ntses, ua pob kws lossis mov pob kws, noj zaub.
- Ua ntej yuav mus pw, koj tuaj yeem haus tshuaj yej los sis ib khob ntawm ib feem pua kefir.
Txo cov theem ntawm cov roj (cholesterol) phem, koj yuav tsum siv cov zaub mov txawv los ntawm cov zaub mov pub. Yog li, nqaij ci nrog cov kua txiv kab ntxwv yuav pab txo qis ntawm LDL.
Taum yog boiled kom txog thaum muag muag, kis rau ib tug colander, lub broth yog tsis drained. Ib dos thiab 2 cloves ntawm qej yog txhoov. Tev daim tawv nqaij ntawm 2-3 txiv lws suav, txiav cov nqaij rau hauv ntsuas.
Cov zaub xyaw nrog lentil puree thiab stew rau 10 feeb. Ntawm qhov kawg ntawm kev ua noj, cov txuj lom (coriander, zira, paprika, turmeric) thiab roj me ntsis zaub ntxiv rau cov ci.
Nrog rau cov rog hauv siab, nws yog qhov siv tau los siv zaub xas lav ntawm Adyghe cheese thiab avocado. Rau nws cov kev npaj, ib lub txiv apple thiab tus nqaj taum tau txiav rau hauv ntsuas thiab sib xyaw nrog cheese. Txiv roj roj, kua txiv qaub thiab mustard yog siv los hnav.
Txawm hais tias muaj hypercholesterolemia, koj tuaj yeem siv kua zaub los ntawm tswb kua txob thiab Brussels sprouts. Lub daim ntawv qhia rau nws npaj:
- Dos, zaub qhwv, kua txob qab zib, qos yaj ywm thiab txiv lws suav yog tsuav nqaij.
- Cov zaub muab tso rau hauv cov dej npau thiab npau npau li 15 feeb.
- Thaum kawg ntawm ua noj ua haus, ntxiv me ntsis ntsev, nutmeg thiab Bay nplooj ntoos rau cov nqaij.
Cov khoom noj dab tsi kom haus nrog cov roj (cholesterol) siab tau piav nyob hauv cov yeeb yaj kiab hauv tsab xov xwm no.
