Tib neeg lub cev tsim tawm cov roj cholesterol, uas nws xav tau kev ua haujlwm zoo. Qhov teeb meem yog tias feem ntau nyob rau hauv cov ntshav muaj tshaj ntawm cov cholesterol, uas provokes txoj kev loj hlob ntawm atherosclerosis, mob hlab ntsha tawg thiab cov kab mob hauv plawv. Khoom noj khoom haus rog tshaj plaws, peb muaj kev nyuab siab heev ntawm cov roj cholesterol hauv peb cov hlab ntsha. Nyob rau hauv lub khiav ntawm cov ntshav, cov cholesterol ua rau cov protein molecules, yog li tsim ntau hom lipoproteins. Cov roj ntsha txuas los ntawm cov kabmob uas muaj kabmob qis thiab cov kabmob qis hauv lawv. Cov lipoproteins loj heev muaj ntau hom tshuaj protein ("good" cholesterol). Lawv ntom, compact microparticles uas nqa cov roj cholesterol ntau rau lub siab. Nyob rau hauv daim siab, cov roj cholesterol ntau dhau lawm thiab cov kua mis kuj raug rho tawm hauv daim ntawv ntawm bile. Lipoproteins uas tsis tshua muaj tuab tsawg muaj protein ntau, lawv loj dua thiab tsis tshua xim. Feem ntau sim ua kom nyob twj ywm hauv lub cev, tso rau ntawm phab ntsa ntawm cov hlab ntsha thiab tsim teeb meem rau cov ntshav khiav. Yog li ntawd, cov ntshav txhaws tau ua, pab rau txoj kev pheej hmoo ntawm tus kab mob coronary artery. Lipoprotein tsawg-density yog hu ua "phem" roj (cholesterol). Yog li yuav noj li cas thaum koj muaj roj (cholesterol) siab?
Cov feem ntawm cov ntsiab lus ntawm cov lipoproteins nyob rau hauv tib neeg lub cev txawv thiab nyob ntawm ob qho tib si ntawm cov yam ntxwv ntawm caj ces, ntawm cov kab mob sib kis, thiab rau txoj kev ua neej ntawm ib tug neeg. Cov ntshav lipoproteins ntau dua, txo qis dua ntawm kev muaj mob. Qhov tsim ntawm lipoproteins uas tsis tshua muaj me nyuam yaus yog ua los ntawm xws li: caj npab, nyhav, haus luam yeeb, mob ntshav qab zib, ntxhov siab.
Ntshav txhim kho cov ntshav thiab ntaus "cov roj cholesterol tsis zoo" yuav pab kom muaj kev noj haus. Nws txoj cai yog qhov yooj yim: tsis txhob noj cov roj cholesterol thiab cov roj saturated.
Nws raug nquahu kom txo kom tsawg ntawm cov rog tsiaj, xyuas kom meej tias koj txhua hnub ntawm nqaij tsis tshaj 100 grams. Nqaij yog nyiam mus lean - nqaij qaib los yog nqaij nyuj, nqaij tawv los ntawm cov noog yuav tsum tau muab tshem tawm. Tsis nco qab txog lub neej ntawm cov hnyuv ntxwm thiab cov zaub mov noj - noj nqaij.
Mayonnaise, rog qaub cream thiab butter kom siv tsawg kawg nkaus. Butter - tsis ntau tshaj 10 grams ib hnub twg. Cov khoom noj yog cov roj tsawg xwb.
Legumes - koj tuaj yeem ua tau txhua yam. Cereals yog nyob rau hauv daim ntawv ntawm cereals thiab soups. Rice yog xim kasfes. Sprouted hom qoob mog yog siv tau.
Tsis txhob noj cov khoom noj uas kib, muab cov khoom noj uas tau muab coj los siav. Nws yog nthuav hais tias, raws li cov kev tshawb fawb kawg, kev noj cov nqaij qaib hauv cov zaub mov tsis muaj feem xyuam rau cov nqi roj cholesterol hauv cov ntshav.
Cov kws kho mob tshwj xeeb hauv thaj tsam ntawm kev noj haus rau cov cholesterol siab xav kom noj cov zaub mov muaj cov ntsiab lus siab, kom cov feem pua ntawm cov calorie yog tsis pub ntau tshaj 20-30% ntawm txhua hnub. Fiber ntau absorbs cholesterol thiab tiv thaiv nws nqus nyob rau hauv lub gastrointestinal ib ntsuj av.
Txhob noj chocolate thiab khob noom, ncuav, jam, mis nyuj khov thiab khoom qab zib.
Nws qhia tau hais tias kev noj cov zaub, txiv hmab txiv ntoo, cov txiv hmab txiv ntoo, uas tsis muaj roj thiab muaj roj ntau ntau. Thaum xaiv cov khoom noj, xaiv cov dej muaj fiber ntau: txiv apples, grapefruits, carrots, legumes, cabbage thiab oatmeal.
Raw dos thiab qej yau txo cov qib roj cholesterol, yog li nws muaj nqis nrog rau lawv noj txhua hnub. Grapes uas muaj flavonoids nyob rau ntawm daim tawv nqaij yuav pab txo cov roj (cholesterol). Beet thiab beet kua txiv, avocado txiv hmab txiv ntoo yog tseem tseem ceeb.
Tsis txhob muab kib thiab kib zaub mov. Rau kev ua noj, hloov cov roj saturated uas nyob twj ywm hauv tsev txawm sov, nrog cov kua monounsaturated rog, piv txwv li paj noob hlis, rapeseed lossis txiv roj roj. Zaub roj muaj ib qho loj zoo - vim phytosterols nkag mus rau hauv lawv cov muaj pes tsawg leeg, lawv cuam tshuam nrog kev nqus ntawm cov cholesterol hauv txoj hnyuv. Nws tau raug qhia hais tias kev siv cov nqi ntawm cov khoom noj uas muaj suab thaj hauv nruab nrab hauv cov khoom noj xws li cov noob thiab cov noob qes tau txo qib "tsis zoo" cov roj cholesterol. Cov roj ntsha thiab ntxiv rau ntawm cov khoom qab zib tuaj yeem ua rau cov noob tshiab flax noob. Nws yog pom zoo kom sau cov zaub nyoos nrog txiv ntseej roj nrog ntxiv ntawm txiv qaub kua txiv.
Nrog rau lub hom phiaj tiv thaiv kom tsis txhob muaj kab mob plawv, cov kws qhia noj zaub mov pom zoo siv cov ntses rog. Nws muaj omega-3 polyunsaturated fatty acids, uas txo qib "tsis zoo" roj cholesterol thiab normalize roj metabolism. Cov hnub ntses yuav tsum yog 3-4 zaug ib lub lim tiam, Nws yog qhov zoo tshaj plaws uas Eskimos, nyob rau hauv kev noj haus ntawm cov ntses prevails, tsis raug kev txom nyem los ntawm atherosclerosis txhua. Koj tuaj yeem siv tau cov roj ntses. Nws raug pom zoo kom noj nqaij me me txhua 3-4 teev.
Lub luag haujlwm tseem ceeb hauv kev txo cov cholesterol yog ua si los ntawm cov vitamins, microelements thiab minerals. Tshwj xeeb yog qhov txawv ntawm no yog cov vitamins A, E, C, B vitamins, L-carnitine, selenium, chromium, pantetine, zinc thiab calcium.
Nws yog ntshaw kom txhawb kev noj qab haus huv noj qab haus huv nrog tshuaj ntsuab. Rau kev tiv thaiv thiab txoj kev kho mob yog siv: aub rose, hawthorn, pob kws stigmas, horsetail, Mint, motherwort, buckthorn. Tam sim no koj paub noj kom zoo nrog cov roj cholesterol thiab yuav noj cov zaub mov tseem ceeb xwb.
Muab koj tus kheej lub cev ua ub no rau cov nqaij, tsawg kawg yog 40 feeb hauv ib hnub.
Tsis txhob muaj teeb meem ntxhov siab thiab hais lus zoo rau kev haus luam yeeb. Tsawg kawg haus kasfes. Saib xyuas cov qib roj ntsha hauv cov ntshav, ua ib qho kev ntsuam xyuas tob tshaj plaws ntawm ntshav lipids. Qhov no yuav pab koj kho koj cov kev noj haus thiab kev ua neej.
Noj qab nyob zoo!