Nrog rau cov ntshav qab zib, nws yog qhov tseem ceeb heev los soj ntsuam cov khoom noj khoom haus, tshwj xeeb tshaj yog rau cov zaub mov uas muaj cov ntsiab lus ntawm cov rog thiab carbohydrates sai.
Tias yog vim li cas roj los ntawm cov tsiaj cov rog nyob rau hauv cov ntaub ntawv no yog twv yuav raug hu tsis haum. Nyob rau tib lub sijhawm, nws txig hloov los ntawm cov roj zaub, cov kua glycemic index ntawm cov uas yog qhov pib xoom.
Cov zaub roj zoo rau cov ntshav qab zib yog dab tsi? Zaj lus no yuav tham txog qhov no.
Glycemic Performance index
Ntawm cov ntshav qab zib, glycemic index (GI) ntawm cov zaub mov noj yuav tsum raug txiav txim siab. Dab tsi yog qhov no
GI qhia txog tus nqi uas cov qib piam thaj nce siab tom qab noj qee yam khoom.
Rau kev nkag siab, xav txog ib txoj saw yooj yim. Carbohydrates yog yooj yim thiab ua.
Thaum tom kawg nkag mus rau hauv lub cev, lawv raug tso tawm los ntawm qhov kev ua ntawm enzymes mus rau hauv cov uas yooj yim. Hauv kev ntxiv, qabzib yog tsim los ntawm cov yooj yim. Yog li ntawd, ntau dua qhov kev tawg tshwm sim, cov piam thaj ntau yuav tshwm sim hauv lub cev, thiab yog li ntawd, cov suab thaj nce siab. Qhov no txhais tau hais tias GI nyob rau hauv cov ntshav qab zib yuav tsum tsawg heev.
Siv cov ntsuas no, koj tuaj yeem tshawb xyuas qhov nrawm ntawm kev tawg ntawm cov khoom, uas yog qhov tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib. Qhov no tso cai rau koj tswj cov qib qab zib, yog li ntawv qhia zaub mov yuav tsum muab sau raws li GI.
Rog feem ntawm cov khoom noj muaj roj
Rau txhua yam muaj sia, cov rog tau ua lub luag haujlwm tseem ceeb, lawv tsis tuaj yeem raug cais tawm ntawm kev noj haus. Dab tsi yog lawv siv tau? Qhov no yog qhov tseem ceeb ntawm lub zog.
Lawv qhov kev koom tes tseem tseem tau sau tseg hauv kev txheeb raws roj ntsha ntawm kev sib txuas ntawm cov tshuaj hormones thiab enzymes. Cov vitamins A, D, E, uas yog cov roj ua kom tsis muaj roj, nrog rau polyunsaturated fatty acids tuaj nrog cov rog.
Nrog lub cev tsis muaj zog ntawm lub cev ntawm cov as-ham, cov txheej txheem tsis zoo tshwm sim:
- kev cuam tshuam ntawm cov hlab hauv nruab nrab;
- ntau zog qab los vim yog tsis muaj satiety;
- kev tiv thaiv tsis muaj zog tiv thaiv kab mob tsawg;
- plaub hau poob
- txo lub neej ua haujlwm siab dua;
- ua txhaum ntawm lub cev ntas rau poj niam, teeb meem txuas ntxiv nrog kev xeeb tub;
- teeb meem tsis pom kev;
- daim tawv nqaij qhuav
- cov tsos ntawm kev mob hauv pob qij txha.
Nyob rau tib lub sijhawm, rau cov neeg mob ntshav qab zib, cov rog yuav tsum muaj nyob rau hauv tus nqi tsawg, tab sis nws raug txwv tsis pub cais tawm lawv rau cov laj thawj saum toj no. Qhov xav tau ntawm lawv qhov txo qis yog vim muaj qhov ua txhaum cai ntawm kev tsim cov tshuaj insulin pab txhawb kev tsim cov roj cholesterol tsawg. Raws li qhov tshwm sim, muaj qhov siab qhov tshwm sim ntawm kev tsim cov atherosclerosis, cov txheej txheem hauv lub cev thiab cov kab mob microcirculation kev puas tsuaj.
Cov ntshav qab zib tau pom zoo kom noj cov nqaij ntshiv thiab ntses, cov khoom noj siv mis. Hloov ntawm butter, koj yuav tsum siv cov roj zaub, uas muaj cov roj ua tsis muaj rog, phosphatides, thiab vitamins. Kev noj tshuaj lipid niaj hnub rau cov ntshav qab zib yog 65-75 g, ntawm uas 30% yog roj zaub.
Cov roj ntsha muaj peev xwm li cas cov ntshav qab zib tau?
Tsis yog txhua cov khoom lag luam zoo rau cov ntshav qab zib.Cov tsiaj rog yuav tsum tau muab tua kom tag.
Tib lub sijhawm, cov kev xaiv ntawm cov roj zaub yog loj heev, thiab cov lus nug yuav cuam tshuam, uas ib tus tuaj yeem thiab yuav tsum siv los ntawm cov ntshav qab zib? Feem ntau, cov roj uas feem ntau tau hnov tau siv rau hauv kev noj haus, uas yog: paj noob hlis, pob kws, txiv ntseej.
Txhua ntawm lawv yog qhov muaj txiaj ntsig thiab siv tau hauv qhov xwm txheej no. Qhov loj tshaj plaws yog tias lawv tsis muaj cov tshuaj txuag thiab lwm yam tshuaj ntxiv. Nyob rau tib lub sijhawm, cov yam ntxwv ntawm txhua cov roj txawv, nrog rau saj.
Tshav Ntuj
Ib qho ntawm feem ntau thiab nrov roj yog paj noob hlis. Ntxiv mus, nws yog assimilated los ntawm 98%. Cov khoom no muaj cov roj ntsha uas tsis muaj roj, tiv thaiv cov roj-soluble vitamins D, F, E.
Vim tias qhov no, sheaths ntawm cov hlab ntsha tuaj yeem ua haujlwm tsis tu ncua, thiab cov npoo ntawm cov hlab ntsha los ntawm sab hauv yog tiv thaiv los ntawm qhov ua haujlwm ntawm cov cholesterol.
Sunflower roj
Vim tias cov khoom zoo li no, cov paj noob hlis cov khoom yog prophylactic ntawm polyneuropathy, ntxiv rau microcirculatory cuam tshuam thiab nws txoj kev txhim kho ntxiv. Xws li cov rog tsis ua ke, yog li ntawd, tshem tawm cov roj cholesterol ntau hauv lub cev. Ntxiv rau, nrog lawv cov kev pab, cov kua tsib yog tso tawm thiab ua kom sov tau tsim tawm.
Muaj cov vitamin E ua raws li tus tiv thaiv lub siab thiab tus txiav ua kom puas tsuaj los ntawm kev ua kom dawb. Nws kuj muaj txiaj ntsig zoo rau kev cem quav. Txhawm rau zam lawv, lub plab khoob yuav tsum haus ib diav ntawm cov paj noob hlis thiab haus nws nrog dej.
Koj tuaj yeem qhia qhov tsis zoo ntawm lub hnub ci khoom:
- cov ntsiab lus siab calorie, vim tias qhov hnyav twg tuaj yeem nce ntxiv;
- kev tsim cov khoom lom muaj lub cev ua txiaj ntsig los ntawm kib;
- muaj peev xwm txhaws ntawm lub bile duct nyob rau hauv cov ntaub ntawv ntawm kab mob gallstone.
Txiv roj
Txiv roj roj tau txais txiaj ntsig dav; nws tsis suav hais tias yog ib qho khoom lag luam txawv. Cov khoom lag luam yog qhov muaj txiaj ntsig vim cov ntsiab lus siab ntawm oleic acid nyob rau hauv nws, uas zwm rau ntau ntawm monounsaturated fatty acids.
Nws yog ib qho tseem ceeb heev uas muaj ntshav qab zib, txiv roj roj txhim kho cov neeg kawm ntawm tes los ntawm cov tshuaj tiv thaiv hormonal.
Txiv roj roj
Nws tseem yuav pab tiv thaiv ntau yam kab mob ntawm cov hlab plawv thiab ntshav. Ib qho ntawm cov haujlwm tseem ceeb ntawm cov khoom no yog kom nce peristalsis. Nws tshem tawm cov roj cholesterol, uas kuj tseem ceeb heev, tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib.
Nws tuaj yeem siv tau ob qho tib si rau cov zaub xam lav tshiab, thiab siv rau hauv kev coj ua cov roj frying, stewing. Nws yog qhov zoo rau ci ci ib yam nkaus. Koj tseem tuaj yeem txhim kho qhov qab thiab qhov tseem ceeb ntawm cov qhaub cij nrog roj txiv roj. Txhawm rau ua qhov no, lawv yuav tsum nphoo cov khoom kawg lossis muab mov ci rau hauv lub butter.
Laj Sab
Flaxseed roj rau cov ntshav qab zib yog qhov tseem ceeb heev.
Tus kab mob tuaj yeem ua rau mob ntshav qab zib neuropathy, thaum roj linseed tuaj yeem txo qhov xwm txheej ntawm cov mob ntawd.
Ntxiv mus, cov ntshav qab zib cov ntshav yuav txo qis. Cov ntsiab lus ntawm Omega-3 thiab Omega-6 nyob rau hauv cov khoom lag luam muaj cov txiaj ntsig zoo rau lub cev, tsis tsuas yog nyob rau hauv cov ntshav qab zib, tab sis kuj muaj qee qhov mob lwm yam.
Cov kev tiv thaiv no tiv thaiv lwm yam kabmob xws li mob hlab ntsha tawg, mob plawv thiab lwm yam mob plawv, atherosclerosis. Cov noob flax yog siv dav ua cov khoom xyaw hauv tinctures.
Rau kev ua noj, koj yuav tsum hliv 1-3 dia cov noob nrog ib khob ntawm hau dej txias. Tom qab ntawd lawv yuav tsum tau hais kom nyob ob peb xuab moos thiab noj ua ntej mus pw, tom qab ntxiv cov roj txiv roj.
Noob hnav noob
Cov khoom xyaw ntawm cov roj sesame muaj nyob rau hauv cov lus muaj pes tsawg leeg, xws li zinc, Omega-9, magnesium, sesamine, manganese, pab txhawb kev tsim cov tshuaj insulin, txhawb kev zom zaub mov.
Noob hnav roj
Cov khoom no tseem pab rau kev tiv thaiv kub siab, vim nws txo qis ntshav siab. Ib qho ntxiv, nws yog qhov kev tawm dag zog thiab lub zog rau lub cev, lub tonic.
Ua tsaug rau kev siv cov khoom lag luam tsis tu ncua, koj tuaj yeem kho lub cev qhov hnyav, txhim kho kev mob ntawm cov ntsia hlau, plaub hau, tawv nqaij, thiab tseem ntxiv koj cov hniav. Rau cov neeg muaj hnub nyoog tshaj 45 xyoos, cov khoom no tiv thaiv kom tsis txhob mob caj dab, mob caj dab. Nws txhim kho lub zeem muag thiab muaj cov kab mob bactericidal, tiv thaiv kom tsis muaj ntshav, thiab ua kom lub cev tsis muaj zog.
Pob kws
Pob kws roj yog qhov zoo heev nyob rau hauv muaj pes tsawg leeg roj sunflower, thaum nws muaj ntau ntau cov vitamins.Vim tias muaj cov acids uas tsis haum, cov roj ua rau cov metabolism hauv cov roj rog ntau dua, ua kom cov hlab ntshav hloov mus rau lub cev, pab cov kab mob ntawm lub zais zis thiab lub siab ua haujlwm, thiab cov roj (cholesterol) tsawg dua.
Nrog nws, koj tuaj yeem ua kom lub cev tsis muaj zog thiab sib npaug ntawm cov txheej txheem ntawm ntshav coagulation.
Nws kuj tseem siv rau hauv rog rog, txhim kho cov txheej txheem metabolic. Nws tuaj yeem tiv thaiv mob qog noj ntshav thiab mob atherosclerosis.
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Yog li, nrog ntshav qab zib, qhov muaj cov rog hauv cov zaub mov tseem yog ib qho tseem ceeb heev. Kev nyiam ua yuav tsum muab rau cov rog zaub, thiab tsiaj kom tsis suav. Qhov kev xaiv ntawm cov roj muaj ntau hom. Lawv txhua tus muaj ntau tus qauv muaj peev xwm, nrog rau kev saj tshwj xeeb.
Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias lawv yuav tsum tau noj rau hauv cov khoom tsawg. Txhawm rau xaiv cov khoom lag luam tshwj xeeb thiab nws qhov ntau npaum li cas, nws raug nquahu kom sab laj nrog tus kws paub txog khoom noj khoom haus lossis endocrinologist.
