Qhov teeb meem ntawm qhov hnyav dhau los feem ntau ua ke nrog kev ua tsis tau zoo ntawm lub siab thiab lub plab zom mov.
Ua raws li cov roj lipid, koj tuaj yeem ntxuav cov hlab ntsha ntawm cov roj (cholesterol) ntau dhau thiab tau txais cov ntawv me, thiab rau cov neeg mob ntshav qab zib hom 2 ntshav qab zib, txo cov ntshav qabzib ntau ntau.
Cov neeg noj haus tsis haum leej twg?
Lub ntsiab lus ntawm kev noj ntshav lipid yog qhov tsis quav ntsej cov zaub mov muaj ntsev ntau, rog thiab ua kom sai.
Ib qho txheej txheem, tas mus li siv txoj kev pabcuam kev noj zaubmov tshwj xeeb tshaj yog tsim rau cov neeg raug mob los ntawm cov ntshav ncig, kab mob ntawm lub raum, lub siab thiab lub siab, lub cev. Xws li kev txwv no tseem yuav pab tau rau cov neeg uas xav poob ceeb thawj.
Cov txiaj ntsig tau los ntawm kev siv tshuaj kho kom zoo yuav pom nyob hauv ob peb lub lis piam. Cov hlab ntsha yuav ua kom huv huv ntawm cov plahaum roj av, ntshav ntws yuav ua kom zoo dua qub, lub suab nrov ntawm lub cev, tau tshem tawm cov co toxins, yuav nce ntxiv. Thiab cov phaus ntxiv yuav pib yaj sai.
Cov cai yooj yim
Raws li lub hauv paus ntsiab lus ntawm txoj kev noj haus, cov zaub mov noj yuav tsum yog cov rog tsawg thiab muaj calories tsawg.
Tsis txhob hla pluas noj. Kev yoo mov ua rau cov kev zom zaub mov tsis txaus thiab ua rau lub plab muaj teeb meem.
Cov cai hauv qab no yog cai:
- Nco ntsoov tias haus 1.5 liv dej ib hnub. Tom qab sawv los, nws raug nquahu kom pib nruab hnub nrog dej dawb ntawm chav sov. Txhob haus cawv. Nws yog qhov zoo dua rau haus ib teev ua ntej noj mov thiab ib nrab teev tom qab noj mov.
- Muab qhov nyiam nyiam rau cov tais diav. Nws raug nquahu kom kib tsis ntau tshaj 2 zaug hauv ib asthiv. Nws raug tso cai ua zaub noj thiab qee zaum ci.
- Noj txom ncauj kawg yuav tsum yog peb teev ua ntej mus pw. Yog tias kev tshaib plab tau zoo siab, tom qab ntawd koj tuaj yeem tso nws nrog ib khob ntawm kefir-rog roj tsawg.
- Noj ntau thiab tsawg feem me me, txhawm rau kev ua neej nyob rau ntau qhov kev txais tos. Tsis pub tshaj 1300 kcal ib hnub (rau txiv neej - 1500). Yog tias qhov kev qoj ib ce nce ntxiv, tom qab kev coj ua txhua hnub kuj tseem xav tau nce siab txog 200 kcal.
- Tsis tas li ntawd saturate lub cev nrog cov tshuaj muaj txiaj ntsig nrog kev pab ntawm vitamin ntau.
- Kev tawm dag zog tas li. Hauv qee cov kab mob, nws yog qhov tsis tsim nyog rau kev tshaj dhau, yog li cov chav kawm ntau qhov tau pom zoo nrog kws kho mob.
- Hauv cov khoom noj, cov protein yuav tsum muaj, uas yog nplua nuj nyob hauv cov nqaij, ntses thiab skim cov khoom noj siv mis. Protein yog qhov tseem ceeb rau tsim cov hlwb tshiab thiab cov leeg nqaij.
- Cov tawv nqaij ntawm ib tug noog yog muaj calories ntau thiab muaj ntau ntawm cov rog; nws yuav tsum tau tshem tawm.
- Peb lub qe hau tauj ib asthiv yuav tsum muaj nyob hauv kev noj haus.
- Cov cai tsim nyog ntawm cov carbohydrates nyuaj yuav hloov los ntawm zaub mov thiab zaub, txiv hmab txiv ntoo thiab txiv ntoo. Cov roj carbohydrates yog cov zog, lawv tsis muaj peev xwm ua rau txo qis kev ua haujlwm.
- Lub khob cij khoom pub tso rau hauv daim ntawv ziab thiab qhov tsawg kawg nkaus. Koj tuaj yeem noj 100 grams ntawm cov qhob cij hmoov nplej lossis rye ib hnub.
Cov Khoom Qhia
Kev soj ntsuam cov zaub mov roj (cholesterol), koj yuav tsum ua raws li cov npe khoom noj "yog" thiab tsis kam noj cov zaub mov tsis zoo.
Qhov phom sij tseem ceeb rau kev tswj hwm kev noj qab haus huv thiab lub cev yuag yog qhov nce cov ntsiab lus ntawm lipids hauv lub cev.
Yog li no, ua daim ntawv qhia zaub mov rau txhua hnub, nws tsim nyog hloov nws raws li tus nqi ntawm cov roj (cholesterol).
Cov lus qhia roj hauv cov khoom noj nrov:
| Nqaij khoom | mg / 100 g | Khoom noj siv mis | mg / 100 g | Ntses khoom noj | mg / 100 g |
|---|---|---|---|---|---|
| Cov nqaij npuas ua tsiaj | 75 | Nyuj cov kua mis | 15 | Ntse | 260 |
| Yajtshajkoob | 75 | Tshis mis nyuj | 35 | Herring | 210 |
| Cov nqaij npuas | 90 | Rog tsev cheese | 70 | Flounder | 230 |
| Veal | 120 | Rog-free tsev tsev cheese | 50 | Mackerel | 290 |
| Luav | 45 | Cream 10% | 40 | Pollock | 100 |
| Nyuj rog | 120 | Cov tshuaj nplaum 20% | 90 | Xauj | 130 |
| Nqaij npuas thiab roj mutton | 110 | Qaub cream 30% | 120 | Codfish | 40 |
| Nqaij nyuj buds | 290 | Kefir 3.2% | 20 | Nees Mackerel | 390 |
| Nyuj nyoos tus nplaig | 140 | Cov mis nyuj haus | 40 | Krill (cov khoom noj kaus poom) | 1240 |
| Nqaij nyuj lub plawv | 150 | Kab Npauj | 70 | Cov noog | |
| Kab mob siab | 260 | Lavxias teb sab cheese | 120 | Nqaij qaib nqaij | 90 |
| Npua nplooj siab | 140 | Dutch cheese | 120 | Os nqaij | 60 |
| Tus nplaig npua | 60 | Mayonnaise | 90 | Goose nqaij | 100 |
| Nqaij npuas lub plawv | 130 | Creamy dej khov | 60 | Qaib keej | 200 |
Kev Txwv
Cov khoom xyaw yog contraindicated:
- nqaij offal (tus nplaig, ob lub raum, lub siab, lub siab);
- rog cov nqaij ntawm mutton thiab nqaij npuas thiab ua delicacies los ntawm nws;
- liab noog cov nqaij thiab tev;
- cov khoom siv nqaij los ntawm cov khoom lag luam;
- txiv ntoo roj, butter, txiv maj phaub thiab margarine;
- mayonnaise thiab lwm cov kua ntses uas muaj roj;
- caviar thiab ib cov nqaij nruab deg uas tsis yog ntses (cws, squid, crab nqaij);
- qab zib cov khoom noj siv mis thiab nrog qhov feem pua ntawm cov ntsiab lus muaj roj (mis nyuj khov, dej khov plaub hau, qab zib daj, khoom noj muaj mis, qab zib, yogurt);
- cov nplej zom thiab cov khoom tiav ua tiav (dumplings, dumplings, hnab ntim kua zaub, nqaij pob, nqaij pob);
- cov khoom noj uas haus luam yeeb thiab hnyuv ntxwm (sausages, lard, nqaij hauv kaus poom);
- ncuav pastries, khoom qab zib thiab khaub cij nplej (yob, khaub noom gingerbread, ncuav, khoom qab zib, chocolate);
- dej qab zib nrog cov roj thiab cov kas fes dub kas fes, ntim kua txiv;
- cawv txiv hmab muaj zog, cawv, npias.
Cov khoom no muaj cov nplua nuj ntau dhau hauv cov rog thiab cov roj uas txhaws thiab pab txhawb rau vascular slagging. Tsis tas li, lawv muaj calories ntau thiab tsis ua rau yuag poob.
Muab
Lub hauv paus ntawm cov khoom noj yuav tsum yog:
- hiav txwv ntses (cod, herring, sprat, hake, halibut);
- seaweed (seaweed, kelp);
- cov zaub thiab txiv hmab txiv ntoo muaj fiber ntau: txiv apples, zaub qhwv, pears, zucchini, txiv lws suav;
- ib qho loj npaum li cas ntawm cov tshuaj ntsuab tshiab (dill, spinach, celery, parsley);
- qij, radish, dos;
- millet los yog oatmeal (siav hauv dej, tsis muaj roj thiab qab zib);
- legumes (peas, chickpeas, taum, lentils);
- kua, cov txiv hmab txiv ntoo compotes (kua tsuas yog freshly nyem, thiab compotes yuav tsum tsis muaj qab zib ntxiv);
- zaub roj (pob kws, noob hnav, paj noob hlis thiab txiv ntseej).
Cov khoom lag luam no muaj ntau cov as-ham thiab fiber ntau, vim tias nws muaj qhov kho ntawm lub cev tag nrho thiab txhim kho kev zom zaub mov. Tsis tas li ntawd, lawv tsis tshua muaj calorie, uas yuav ua rau koj poob phaus.
Siv nrog kev txwv
Tsis txhob tso pov tseg cov khoom siv ntawm cov npe no. Lawv muaj cov rog zoo, cov vitamins thiab minerals, nrog rau cov protein tsim nyog rau kev tsim tsev.
Tsuas yog lawv tuaj yeem siv tsis ntau tshaj li ob peb zaug hauv ib lub lim tiam.
- ib feem pua ntawm tsev cheese thiab kefir;
- nqaij qaib thiab nqaij ntshiv;
- dej ntses;
- lauj kaub tais diav los ntawm nceb thiab qos yaj ywm (qos yaj ywm yuav tsum tuav hauv dej ua ntej kom ntxuav tawm cov hmoov txhuv nplej siab ntau);
- qhuav qhob cij rye thiab ci los ntawm nws;
- buckwheat rwj hauv dej yam tsis muaj kev ntxiv ntawm butter thiab qab zib;
- txuj lom, ntsim mustard, lws suav thiab kua ntses, zib ntab;
- tshuaj yej nrog tsis tiav qab zib;
- qe (tsis pub ntau tshaj 3);
- walnuts, hazelnuts thiab almonds;
- qee zaum koj tuaj yeem tuaj yeem haus ib khob dej caw dawb dawb lossis me ntsis cognac.
Qauv ntawv qhia zaub mov rau lub lim tiam rau cov poj niam thiab tus txiv neej
Qhov khoom noj rau 7 hnub muaj cov zaub mov yooj yim, kev npaj ntawm qhov tsis xav tau ntev ntev ntawm qhov cub.
1 hnub:
- tshais - 250 g ntawm oatmeal siav hauv dej, tshuaj yej tsis muaj qab zib (ntsuab);
- thawj cov khoom txom ncauj yog ib cov phaj ntawm cov txiv ntoo, txog 200 g;
- noj su - ib qho kua txob cov nqaij thiab zaub, 250 g ntawm mov sab zaub mov, kua compote;
- qhov khoom noj txom ncauj thib ob - ib qho qhob cij qhuav, 100 g ntawm ib lub txiv ntoo twg;
- noj hmo - 250 g ntawm zaub qhwv tsis muaj nqaij los ntawm zaub tshiab nrog roj tsawg qab zib.
2 hnub:
- noj tshais - ib lub tais ntawm cov zaub ntsuab thiab zaub qhwv zaub xam lav nrog ib rab zaub roj, tshuaj yej nrog zib ntab;
- thawj cov khoom txom ncauj - ob peb plums thiab ib nrab txiv kab ntxwv qaub;
- noj su - 150 g ntawm nqaij qaib nrog ib sab zaub mov ntawm buckwheat, kua txiv peach;
- cov khoom noj txom ncauj ob yog tes ntawm cov txiv ntoo qhuav;
- noj hmo - 150 g ntawm ntses ntses, coleslaw nrog carrots nrog ntxiv ntawm ib diav ntawm cov roj, dej ntxhia tsis muaj roj.
3 hnub:
- noj tshais - ntim ntawm tsev cheese nrog ib diav ntawm cov zib ntab thiab cov kas fes tsis muaj zog;
- thawj cov khoom noj txom ncauj - hlais cov txiv ntoo;
- noj su - 250 ml ntawm zaub kua zaub thiab 100 g ntawm rye cij;
- thib ob cov khoom noj txom ncauj - 250 g ntawm dib thiab lws suav zaub xam lav, ntxhia hauv dej tsis muaj roj;
- noj hmo - 200 g stew ntawm lean nqaij nyuj stew nrog ntau cov zaub, compote.
Hnub 4:
- noj tshais - mis oatmeal tsis muaj qab zib, tshuaj yej ntsuab;
- thawj cov khoom txom ncauj - ib lub txiv, ob peb lub qhuav qhuav;
- noj su - kua zaub uas tsis muaj nqaij los ntawm zaub tshiab nrog ib rab diav ntawm qab zib, tshuaj yej dub;
- thib ob cov khoom noj txom ncauj - 200 g ntawm seaweed zaub xam lav;
- noj hmo - chav ntses, ib khob dej ntxhia.
5 hnub:
- noj tshais - unsweetened porridge los ntawm millet groats, unsweetened tshuaj yej;
- thawj cov khoom noj txom ncauj - txiv kab ntxwv, kua txiv los ntawm cov txiv ntoo hauv paus;
- noj su - zaub qhwv kua zaub nrog nqaij ntshiv, tshuaj yej tsis muaj qab zib;
- cov khoom noj txom ncauj ob yog tes ntawm cov txiv ntoo qhuav;
- noj hmo - 250 g tshiab lws suav zaub xam lav hnav nrog roj.
6 hnub:
- noj tshais - ib feem ntawm buckwheat porridge, kua txiv kab ntxwv;
- thawj cov khoom noj txom ncauj - txiv hmab txiv ntoo zom hlais tshuaj yej nrog ib rab diav ntawm zib ntab;
- noj su - 200 ml ntawm kua zaub nrog nceb, kua ntses;
- qhov khoom noj txom ncauj thib ob yog zaub xam lav nrog seaweed, khob dej tshuaj yej;
- noj hmo - 100 g ntawm hau qos yaj ywm, coleslaw nrog carrots thiab zaub roj, txiv hmab txiv ntoo compote.
7 hnub:
- noj tshais - ntim ntawm tsev cheese, kas fes tsis muaj qab zib;
- thawj cov khoom noj txom ncauj - cov txiv hmab txiv ntoo nyias, tshuaj yej ntsuab;
- noj su - nqaij qaib kua zaub, dej tsis muaj roj;
- qhov khoom noj txom ncauj thib ob - ib txhais tes ntawm cov txiv ntseej, 200 ml ntawm kefir;
- noj hmo - stew los ntawm sib tov ntawm stewed zaub, kua txiv los ntawm citrus txiv hmab txiv ntoo.
Txhawm rau ntxuav lub cev thiab kom poob ob peb phaus, koj yuav tsum ua raws li txoj kev pabcuam khoom noj kom tsis pub ntev tshaj peb lub hlis. Rau cov laj thawj tshuaj, xws li kev noj haus yuav tau ua kom ntev dua, hloov cov zaub mov noj nrog lwm tus ntawm daim ntawv teev cov khoom uas pom zoo, yog tias xav tau.
Cov txheej txheem tsis haum rau kev noj zaub mov
Txawm hais tias nws muaj txiaj ntsig zoo, cov zaub mov no tsis haum rau txhua tus.
Kev noj haus hypolipidemic yuav tsis zoo rau cov neeg no:
- cov menyuam yaus hnub nyoog qis dua tiav;
- poj niam cev xeeb tub thiab lactating;
- insulin-cov neeg mob cov mob ntshav qab zib mellitus;
- cov neeg uas muaj tsis muaj calcium thiab mob ntev.
Ib qho kev txwv noj haus twg rau cov neeg zoo li no yuav tsum pom zoo nrog kws kho mob.
Cov khoom siv video yuav ua li cas txo cov roj hauv cov ntshav roj:
Kev noj cov zaub mov lipid tsis zoo nrog rau ntau cov tais diav, tab sis saib xyuas cov ntawv qhia zaub mov kom koj tuaj yeem nqa koj daim duab mus rau qhov ua kom tau zoo thiab ua tiav kev noj qab haus huv tseem ceeb.
Ib qho ntxiv, kev npaj cov tais diav uas muaj kev noj qab haus huv tsis siv sijhawm ntau thiab tsis tas yuav siv cov khoom txawv. Kev tshaib plab tseem yuav tsis thab, tsuas yog tsis txhob hnov qab noj cov vitamins thiab haus dej ntau dua.
