Dab tsi koj tuaj yeem noj nrog cov roj (cholesterol) siab: dab tsi cov khoom noj tsis tuaj yeem noj

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Los ntawm lub npe "roj" yog txhais tau tias qee yam lipid (rog), uas muaj nyob hauv txhua lub hlwb, cov nqaij thiab cov kabmob ntawm tib neeg lub cev. Tshwj xeeb ntau ntawm cov rog nyob hauv lub hlwb, nrog rau hauv cov ntshav thiab daim siab, tab sis lwm cov zaub mov tsis tuaj yeem tsis quav ntsej, tshwj xeeb tshaj yog cov rog hauv siab.

Nws yog ib qho tseem ceeb kom paub tias cov roj (cholesterol) yog ib yam tseem ceeb heev rau:

  1. kev tsim thiab kev loj hlob ntawm cov hlwb tshiab,
  2. kev rho tawm ntawm cov hlab ntaws,
  3. synthesis qee cov tshuaj hormones,
  4. ntxiv rau, nws muaj feem cuam tshuam hauv kev zom zaub mov.

Tib neeg lub cev tau tsim los hauv txoj kev uas nws tuaj yeem tsim cov roj cholesterol kom raug. Qhov teeb meem tseem ceeb ntawm txhua tus neeg yog tias lawv tau haus cov zaub mov muaj roj ntau, yog li ntau zaus yuav ua rau muaj kev phom sij ntau dhau hauv cov ntshav.

Yog vim li ntawd hauv tsab xov xwm no peb yuav tham txog cov khoom noj roj cholesterol tshwj xeeb, uas yuav txwv cov zaub mov muaj roj cholesterol siab uas muaj cov roj ntsha ntau dhau ntawm cov tsiaj keeb kwm.

Nws yuav tsum nco ntsoov hais tias kev kub siab ntawm cov roj (cholesterol) zoo tuaj yeem ua rau muaj feem yuav muaj kev phom sij. Ua ntej tshaj plaws, peb tuaj yeem tham txog kev tiv thaiv cov roj, txhawm rau muaj kev pheej hmoo ntawm kev mob atherosclerosis, qhov tshwm sim lossis mob hnyav dua ntawm kab mob plawv, ntxiv rau, nrog cov roj (cholesterol) ntau ntxiv, qhov kev pheej hmoo ntawm provoking tus mob stroke nce.

Lub ntsiab pheej hmoo

Cov kev pheej hmoo txaus ntshai rau thaum pib pom tus mob atherosclerosis suav nrog:

  • kev tshuaj ntsuam genetic predisposition;
  • lub cev hnyav dhau los ua rau cov rog dhau;
  • ntshav siab ntau dhau;
  • kev haus luam yeeb ntev;
  • lub caij nyoog tsis muaj kev ua kom lub cev muaj zog;
  • feem ntau pheej tshwm sim kev ntxhov siab;
  • cov kab mob hauv cov kab mob, lub luag haujlwm tseem ceeb ntawm uas muaj ntshav qab zib;
  • tshaj cov ntsiab lus ntawm qhov txaus ntshai (phem) cov roj (cholesterol) hauv cov hlab ntshav.

Noj Cov Ntsiab Cai Txog Cov Roj (cholesterol)

Nws yuav tsum nco ntsoov tias kev noj zaub mov kom yog nrog cov roj (cholesterol) yog qhov yooj yim kom ua. Yuav kom ua tau raws li kev noj haus zoo li no, koj tsuas tuaj yeem sim tshem tawm cov khoom noj uas muaj cov roj (cholesterol) txaus thiab muaj roj ntau ntawm koj txoj kev noj haus txhua hnub.

Cias muab, nrog rau cov zaub mov no, koj tuaj yeem thiab yuav tsum txo qis tag nrho cov tsiaj cov roj hauv cov zaub mov noj. Nws raug nquahu kom noj xws li cov nqaij tsis pub dhau 100 grams nyob rau ib hnub. Nyob rau tib lub sijhawm, koj tsuas tuaj yeem noj cov khoom siv mint xwb, thiab koj yuav tsum tshem tawm daim tawv nqaij ntawm cov noog siav.

Nrog rau cov rog hauv siab, nws yog ib qho tseem ceeb heev kom tsis txhob noj cov khoom noj ntau ntawm butter, mayonnaise thiab qaub qab zib ntawm cov roj cov ntsiab lus. Qhov txaus siab tuaj yeem muab rau cov zaub mov siav lossis ncau, thiab siv cov khoom kib yuav tsum tau muab ncua cia rau qee lub sijhawm.

Ntau tus nug cov lus nug - nws puas tuaj yeem noj qe, thiab qhov twg, nqaij qaib lossis quail. Cov kws tshawb fawb hauv lawv txoj kev tshawb nrhiav tau txiav txim siab tias kev siv lub qe me me tsis muaj txiaj ntsig dab tsi cuam tshuam rau cov yam ntxwv dav dav ntawm cov qib roj cholesterol hauv cov hlab ntsha, yog li cov khoom no tsis tuaj yeem hais tias yuav txwv.

Tam sim no, ntau tus kws qhia noj haus qhia rau tib neeg kom siv cov khoom noj uas muaj cov tshuaj fiber ntau thaum nce cov roj (cholesterol). Kev noj haus zoo li no yuav ua rau muaj qhov tseeb tias kev noj cov rog, uas tshwm sim hauv cov calories, yuav tsis ntau tshaj 30% ib hnub.

Fiber ua raws li tus neeg tu siab, uas muaj peev xwm tshem tawm cov roj hauv lub cev, thiab txo nws txoj kev nqus hauv cov hnyuv.

Txoj cai tseem ceeb ntawm kev noj zaub mov zoo nrog kev noj ntshav siab yog kom haus cov txiv hmab txiv ntoo, zaub thiab zaub mov noj ntau. Cov roj (cholesterol) tsis yog suav nrog cov khoom ntawm cov khoom no, tab sis lawv muaj cov roj carbon fiber ntau hauv cov khoom loj.

 

Lub hauv paus ntsiab lus thib ob ntawm kev noj zaub mov kom zoo nrog cov roj (cholesterol) hais tias koj yuav tsum xaiv cov khoom noj uas muaj dej-soluble fiber hauv lawv cov qauv. Cov ntaub ntawv rau nws cov ntsiab lus yog cov txiv kab ntxwv qaub, txhua hom qoob loo, cov txiv apples zoo nkauj, carrots, txhua yam ntawm zaub qhwv thiab oatmeal. Txog rau hnub no, nws paub tias qij thiab dos kuj muaj qhov peev xwm los txo cov roj (cholesterol) yog tias siv tshiab.

Nqaij thiab butter

Cov muaj roj tsawg ntawm nqaij, nrog rau cov qe, yog qhov zoo tshaj plaws noj nrog zaub nyoos ntawm cov zaub ntsuab uas tsis muaj cov zaub mov ntsuab. Thiab, piv txwv li, txiv hmab muaj peev xwm txo cov roj cholesterol kom qee yam tsuas yog vim muaj cov flavonoids hauv nws cov muaj pes tsawg leeg - cov no yog cov sib txuas nrog cov khoom tshwj xeeb hauv cov tev txiv hmab txiv ntoo dub.

Nws yog qhov zoo heev rau siv beets thiab kua txiv tshiab los ntawm nws, thiab avocados. Nws yog ib qho tsim nyog yuav tsum tau tshem tawm cov khoom kib ntawm cov khoom noj. Thaum lub sijhawm ua noj, tag nrho cov roj nyeem (lawv tseem tawv txawm tias nyob hauv chav tsev) yuav tsum tau hloov nrog lub ntsej muag ua kua monounsaturated sib txuas. Yog li, piv txwv li, los hloov cov lard, nws yog qhov zoo tshaj rau siv cov paj noob hlis lossis txiv roj roj.

Lwm qhov zoo dua ntxiv ntawm cov roj zaub yog tias lawv muaj phytosterols. Cov tebchaw no ntau zaus txo qhov nqus ntawm cov cholesterol phem hauv cov hnyuv. Yog li, yog tias tus neeg tsis tuaj yeem tsis suav nrog cov khoom kib, ces nws yuav tsum sim kib zaub mov hauv cov roj zaub (zoo dua hauv txiv roj).

Qee qhov kev tshawb fawb qhia tias thaum noj nyob rau hauv cov khoom me me ntawm cov roj monounsaturated muaj txiaj ntsig zoo, tom qab ib lub sijhawm, kev txo qis hauv cov ntsiab lus ntawm cov roj txaus ntshai tau sau tseg. Cov roj no tau pom, piv txwv, hauv cov txiv ntoo lossis noob.

Nws ntseeg tau tias nws muaj txiaj ntsig zoo siv roj flaxseed, uas txig txo cov kev sib txuam ntawm cov roj cholesterol, thiab cov flaxseeds lawv tus kheej nrog pancreatitis haum txig rau lub tswvyim ntawm kev noj zaub mov kom zoo.

Freshly av flax noob yog qhov zoo tshaj plaws rau kev ntxiv rau txhua yam zaub nyoos. Nyob rau tib lub sijhawm, nws yog qhov zoo uas yuav tau siv cov txiv roj roj los ua kom zoo li cov tais diav, ntxiv rau ntxiv me ntsis kua txiv txiv qaub rau zaub nyoos.

Txhawm rau tiv thaiv qhov tshwm sim ntawm cov kab mob hauv lub plawv thiab cov hlab ntshav, cov kws kho mob pom zoo suav nrog cov ntses hauv kev noj haus. Yuav luag txhua hom ntses muaj xws li polyunsaturated fatty acids (Omega-3), uas txo cov roj "tsis zoo" ntau ntxiv, ntxiv rau, lawv tau koom nrog kev ua kom tsis muaj rog rog hauv lub cev. Qhov no piav qhia qhov tseeb tias, piv txwv li, lub Eskimos xyaum ua tsis tau ntsib atherosclerosis, vim tias lawv cov zaub mov noj feem ntau muaj ntses.

Nws yuav tsum nco ntsoov tias yuav tsum tau noj zaub mov hauv cov khoom me me, lub sijhawm nruab nrab ntawm cov zaub mov yuav tsum tsis pub ntau tshaj peb mus rau plaub teev. Ntawd yog, peb cov zaub mov tseem ceeb yuav tsum muaj nyob rau txhua hnub, thiab nruab nrab ntawm lawv 2-3 khoom noj txom ncauj yuav tsum tau nqa tawm, uas cov khoom lag luam tau siv hauv lawv, peb tau hais tseg saum toj no.

Qee cov vitamins, minerals, thiab lwm yam as-ham tuaj yeem txo cov roj cholesterol mus rau qee yam. Ntxiv rau, cov khoom siv tseem ceeb no muaj peev xwm ua kom muaj kev ruaj ntseg ntawm txhua cov vascular phab ntsa, txiav txim siab cov vitamins twg xav tau:

  1. Ntawm qhov muaj txiaj ntsig tshwj xeeb hauv qhov no yog cov vitamins B,
  2. as Well as vitamins A, C thiab E.
  3. Ntawm qhov tseem ceeb yog kev siv L-carnitine,
  4. Selena
  5. calcium
  6. chromium
  7. pantetin thiab zinc.

Cov khoom noj kom tsim nyog thiab noj qab haus huv yuav ua rau muaj txiaj ntsig ntau dua yog tias muaj ntxiv nrog cov tshuaj prophylactic siv tshuaj ntsuab los yog siv rau kev siv tshuaj. Rau kev tiv thaiv ntawm atherosclerosis, ntxiv rau nws cov kev kho mob nyuaj, nws tsis tuaj yeem txwv tsis pub hais cov ntsiav tshuaj rau cov roj cholesterol hauv cov ntshav, nrog rau cov tshuaj hauv qab no:

  • horsetail;
  • hawthorn;
  • stigmas pob kws;
  • rosehip;
  • mint;
  • thoob ham;
  • ua niam ntiav.







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