Kev noj haus tsis zoo thiab txoj kev ua neej nyob rau hauv lub cev yog cov tseem ceeb ntawm cov kab mob hauv plab. Txawm hais tias koj zoo dhau los lawm nees nkaum, nws yeej tsis lig dhau los pib pab koj lub plawv. Yuav pib nrog - qee qhov kev pom zoo rau lub koom haum ntawm kev noj haus zoo.
1. Tshem tawm cov roj teeb meem thiab cov roj cholesterol
Ib theem siab ntawm cov roj cholesterol ua rau lub pob txig ntawm cov quav hniav ntawm cov phab ntsa ntawm cov hlab ntsha thiab, yog li, provokes cov tsos ntawm atherosclerosis. Thiab qhov kev pheej hmoo ntawm myocardial infarction thiab stroke sharply nce. Cov kws kho mob nyob hauv thaj chaw ntawm cardiology cam hais tias qhov zoo tshaj los txo cov kom tsawg ntawm cov khoom noj thiab cov roj ntsha yog txwv kom tsis txhob noj cov khoom sib xws, xws li butter thiab margarine. Nws yog ib qho tsim nyog kom tsis txhob rog nqaij, xws li nqaij npuas thiab yaj. Qhov kev tsis pom zoo no tseem tuaj yeem muaj cov nyhuv siv rau kab mob plawv. Es tsis txhob, nws zoo dua yog hloov mus rau nqaij nyuj thiab nqaij qaib.
Kev noj zaub mov zoo yuav tsum muaj cov khoom noj uas tsis tshua muaj rog - xws li cov qos yaj ywm ci nrog nyias nyias lossis yogurt. Txiv hmab txiv ntoo, xws li txiv kab ntxwv qaub thiab txiv kab ntxwv, yuav tsum yog ib qho tseem ceeb ntawm daim ntawv qhia zaub mov.
Yog tias koj nquag muas tau crackers thiab chips, ces nco ntsoov xyuas lawv cov ntawv - ntau cov khoom siv no, txawm tias cov uas tau cim tias "muaj roj tsawg," muaj cov roj ntsha. Lo lus "ib nrab hydrogenation" yuav tsum ceev faj. Nws yog zoo dua tsis yuav xws li khoom.
Tsis yog txhua yam rog tsis zoo rau lub plawv mob! Monounsaturated rog, muaj nyob rau hauv txiv roj roj thiab rapeseed roj, thiab cov roj rog polyunsaturated - nyob rau hauv cov noob txiv thiab noob yuav tsum tau nyob hauv daim ntawv qhia zaub mov. Hauv cov xyoo dhau los, ntau cov kev tshawb fawb tau qhia tias cov nqaij ua tsis tau zoo pab txo cov roj cholesterol thiab triglycerides hauv cov ntshav.
Cov nqaijrog twg xaiv:
• Txiv roj roj
• Roj roj sai
• Margarine, roj tsawg
Cov rog uas kom tsis txhob muaj?
• Butter
• Salo
• Tag nrho cov roj roj
• Cocoa butter
2. Xaiv thiab sotschikov protein nrog cov roj tsawg
Nqaij nqaij, nqaij qaib thiab ntses, cov khoom siv mis nyuj uas muaj roj tsawg thiab qe dawb yog qee qhov zoo tshaj plaws ntawm cov protein. Ntawm tag nrho cov khoom noj khoom haus, tshwj xeeb yuav tsum them rau cov ntses. Nws tsis yog tsuas yog ib qhov zoo ntawm cov protein, tab sis kuj ntses muaj omega-3 fatty acids, uas txo cov concentration ntawm triglycerides nyob rau hauv cov ntshav. Lwm cov nplua nuj ntawm cov nqaij noj qab nyob zoo yog flaxseed roj, almonds, kua, roj txiv roj.
Taum - noob taum, lentils, peas kuj muaj ib qho loj heev ntawm cov protein uas muaj roj tsawg thiab roj cholesterol. Qhov no ua rau lawv zoo hloov rau cov khoom ntawm cov tsiaj txhu.
Cov proteins twg xaiv:
• Cov mis nyuj uas muaj roj tsawg
• Cov qe dawb
• Dej thiab dej hiav txwv ntses
• Nqaij tawv nqaij tsis muaj tawv nqaij
• Pulses
• Nqaij thiab kua roj
• Cov nqaij ntshiv
Yuav ua li cas tawm ntawm proteins uas yuav tsum tau zam:
• Cov mis nyuj thiab lwm yam khoom noj
• Cov khoom siv
• Qe qe
• Cov rog rog
• Nqaij npuas kib, hnyuv ntxwm, hamburgers
• Cov tais diav
3. Noj ntau zaub thiab txiv hmab txiv ntoo
Cov zaub thiab txiv hmab txiv ntoo yog ib qho chaw uas muaj cov vitamins thiab minerals tawm. Tsis tas li ntawd, lawv yog cov tsawg calorie thiab nplua nuj nyob rau hauv kev noj haus fiber ntau. Lawv muaj ntau cov tshuaj antioxidants - cov tshuaj uas tiv thaiv kab mob hauv cov kab mob.
Cas zaub thiab txiv hmab txiv ntoo xaiv:
• Zaub thiab txiv hmab txiv ntoo tshiab thiab khov nab kuab
• Cov zaub hauv zaub tsis muaj los yog nrog ntsev me ntsis
• Cov txiv hmab txiv ntoo lossis cov kua txiv hmab txiv ntoo
Yuav tsum zam cov txiv thiab zaub li cas:
• Coconuts
• Rov qab zaub los sis zaub hauv qhob cij
• Cov txiv hmab txiv ntoo syrups
• Cov txiv hmab txiv ntoo uas muaj kua qab zib uas muaj suab thaj
4. Siv cov hmoov nplej dawb
Lawv yog cov zoo ntawm cov protein thiab lwm cov khoom noj uas ua si tseem ceeb hauv kev tswj ntshav siab thiab lub plawv mob. Nutritionists tseem pom zoo kom noj cov noob flaxseed - cov noob me me xim av uas muaj cov qe loj dua thiab cov roj omega-3 fatty acids.
Cov paj ntoo twg xaiv hom twg:
• Khoom noj khoom haus uas muaj Wholemeal
• Cov paj ntoo uas muaj fiber ntau cov ntsiab lus
• Cov txhuv txiv Kaum Txiv Nplej, barley
Yuav tsum zam cov khoom ntawm hom qoob loo:
• Cov khob cij dawb thiab hmoov nplej dawb
• Doughnuts
• Wafers
• Ncuav qab zib
• Khoom qab zib
• Paj kws
5. Txo kev noj ntsev kom tsawg
Kev siv ntau ntau ntsev tuaj yeem muaj feem cuam tshuam txog ntshav siab - qhov muaj feem cuam tshauv 1 rau cov kab mob plawv. Yog li, txo kev noj cov khoom qab ntsev - uas yog qhov kev noj haus rau kev noj qab haus huv. Cov kws kho mob pom zoo kom txo cov koob tshuaj ntsev kom 2 g (1 teaspoon) rau ib hnub (feem ntau, nrog rau cov ntsev muaj nyob hauv cov khoom)
Cov khoom noj uas muaj cov ntsiab lus tsawg tsawg rau xaiv:
• Cov tshuaj ntsuab thiab zaub seasonings
• Hloov xws li cov kua txiv ntsev
• Cov zaub mov hauv pluas noj los yog npaj cov zaub mov uas muaj cov ntsev tsis muaj ntsev tsawg
Yam zaub mov twg yuav tsum raug zam rau vim qhov siab ntsev nyob hauv lawv:
• Ntsev ncaj nraim
• Khoom noj khoom haus
• Ketchup thiab kua txiv lws suav
• Soy sauce
6. Tsis txhob overeat!
Nws yog ib qho tseem ceeb tsis yog qhov koj cov khoom noj zoo tshaj plaws, tab sis tseem npaum li cas koj noj. Overeating yuav tsis tshua muaj peev xwm ua rau kom muaj zog ntawm cov calorie ntau ntau, roj cholesterol thiab rog. Yog li, koj yuav tsum tsis txhob cia siab, thiab ua raws nraim li cov zaub mov koj noj rau txhua qhov kev txais tos. Kwv yees ntawm qhov feem ntau ntawm cov feem pua yog ib qho txuj ci uas tau txais kev pom zoo thiab hloov hauv ntau lub xyoo.
7. Txhawb txoj kev sim siab!
Qee lub sij hawm zoo xws li waffles lossis chips raug tso cai, tab sis tsis txhob sib zog! Ua ntej tshaj plaws, kev noj haus rau lub plawv hu rau kev noj qab haus huv kom noj qab haus huv feem ntau. Tshuav nyiaj li cas hauv kev noj haus thiab kev tshuav nyiaj hauv lub neej ua rau kev kaj siab thiab kev noj qab haus huv.