Nws yuav tsom mus rau kev noj zaub mov rog, lawv hom, ua haujlwm, ua phem thiab tau txais txiaj ntsig zoo rau tib neeg lub cev. Cov rog yog ib feem tseem ceeb ntawm kev noj zaub mov ntawm peb txhua tus. Vim yog qhov kev ntshai kom tau txais phaus ntxiv, ntau tus tsis ntseeg lawv tus nqi thiab noj tsuas yog cov protein thiab carbohydrates, uas muaj cov teeb meem kev noj qab haus huv. Koj tsis tuaj yeem tsis quav ntsej cov rog hauv koj cov zaub mov noj, koj tsuas yog xav paub seb qhov twg thiab qhov ntau npaum li cas yuav muaj txiaj ntsig rau koj.
Cov rog pab nyob rau hauv kev zom zaub mov thiab nqus cov rog-soluble vitamins thiab cov as-ham los ntawm zaub mov
Cov zaub mov muaj rog pab ua haujlwm cov tshuaj hormones. Kev noj zaub mov rog ua rau peb lub cev muaj zog khaws tau sai heev. Ntxiv mus, lub zog tso tawm thaum lub sijhawm oxidation rog tau khaws cia hauv lub cev ntev. Yog li ntawd, thaum txias, cov zaub mov muaj rog pab peb ua kom sov. Ntawm qhov tod tes, lub cev xav tau siv tag nrho lub zog nws tau txais los ntawm cov rog, lossis nws tau hloov pauv mus rau qhov hnyav dhau.
Kev faib tawm ntawm cov rog:
- nroj tsuag thiab tsiaj txhu;
- ntuj thiab trans rog;
- saturated thiab tsis saturated.
Kev noj zaub mov tsis zoo
Qhov phom sij tshaj plaws rau peb lub cev yog cov rog rog, uas txawv ntawm cov rog tsis noj qab nyob zoo hauv lawv cov khoom sib xyaw molecular, uas khaws cia hauv cov hlab ntshav thiab cuam tshuam nrog kev zom zaub mov, tsim teeb meem kev noj qab haus huv. Cov rog zoo li no muaj nyob hauv margarine, xibtes thiab txiv maj phaub roj, kis tau, butter (tseem muaj cov rog muaj txiaj ntsig zoo), cheese, mis nyuj, qab zib, qab zib, rog liab nqaij, lard, zaub mov nrawm, khoom qab zib, qhob noom xim kasfes.
Cov rog rog kuj tseem suav tias yog cov rog tsis zoo
Lawv tau tsim los ntawm cov kua zaub ua kua hauv txoj kev dag. Yog li, ua kom rog, nthuav tawm thiab margarine tau tsim, uas tau ntxiv rau cov khoom qab zib, khoom qab zib, khoom qab zib thiab khoom qab zib, mayonnaise, ketchup, kua ntses, zaub mov kaus poom, khoom noj txom ncauj thiab lwm yam khoom noj txom ncauj los ntawm lub khw. Cov zaub mov no tau xyaum zom zaub mov tsis zoo thiab muaj ntau cov carbohydrates yooj yim.
Noj qab nyob zoo cov rog
Cov rog tsis txaus, uas yog monounsaturated (muaj omega-9 fatty acids) thiab polyunsaturated (muaj omega-3 thiab omega-6 fatty acids), muaj txiaj ntsig zoo rau peb lub cev. Cov txiaj ntsig ntawm cov rog polyunsaturated:
- txo qis qib cov roj (cholesterol) phem;
- acceleration ntawm cov metabolism;
- normalization ntawm siab;
- tiv thaiv kab mob plawv thiab kab mob oncological, ntshav qab zib mellitus;
- txhim kho kev tiv thaiv kab mob;
- normalization ntawm qib hormonal;
- kev tsim hluav taws xob;
- txhim kho kev nco;
- tswj kev zoo nkauj ntawm daim tawv nqaij, plaub hau, ntsia hlau.
Cov peev txheej ntawm cov rog monounsaturated yog:
noob hnav, txiv ntseej, txiv ntseej, rapeseed, paj noob hlis thiab butter (butter yog ib feem peb ntawm cov rog monounsaturated, cov seem ntawm cov rog tsis zoo - nws muaj txiaj ntsig siv hauv qhov nruab nrab), avocados, almonds, txiv laum huab xeeb, cashews.
Cov peev txheej ntawm cov rog polyunsaturated yog:
pob kws, flaxseed thiab roj taum, noob hnav thiab noob paj noob hlis, txiv ntseej, taum pauv, roj ntses hiav txwv (ntses liab, ntses liab, mackerel, herring).
Cov Lus Qhia Pab Tau Noj Rog
- Koj yuav tsum tau noj ntses hiav txwv ob zaug hauv ib lub lis piam.
- Xaiv cov nqaij dawb (nqaij qaib, qaib ntxhw, thiab luav), nqaij ntshiv nqaij ntshiv, thiab nqaij npuas.
- Tsis txhob siv broths rau ua noj.
- Tsis txhob kib hauv lub lauj kaub, ci lossis ci zaub mov, simmer hauv lub ntim kaw.
- Caij zaub xam lav nrog cov zaub zaub tsis tau lim.
- Noj cov txiv ntoo thiab cov noob hauv qhov txwv.
- Noj cov khoom noj uas muaj roj tsawg.
- Thaum mus yuav khoom, nyeem daim ntawv lo thiab zam cov khoom noj uas muaj cov khoom hloov pauv, cov xim dag thiab cov tshuaj khaws cia.
Hauv daim duab, cov lus ntawm cov zaub mov tsis zoo Nws yog ib qho tseem ceeb kom ntxiv tsuas yog cov rog kom noj qab haus huv nyob rau hauv ib feem peb ntawm koj li kev noj haus txhua hnub.
Nrog rau kev tawm dag zog lub cev ntau ntxiv, tom qab ua tiav qhov tshwm sim ntev ntawm tus kab mob thiab hauv huab cua txias, nws yog qhov tsim nyog kom nce tus nqi ntawm cov rog hauv lub cev, thiab thaum muaj ntshav qab zib mellitus, kab mob hauv lub siab thiab txiav txiav, rog thiab lwm yam kab mob, txo nws. Cov rog uas noj tau yuav tsum yog tshiab, vim tias lawv tau oxidize sai sai thiab ua rau muaj teeb meem puas tsuaj uas cuam tshuam kev ua haujlwm ntawm lub plab, ob lub raum, thiab lub siab.
Yees duab ntawm cov ncauj lus seb koj puas xav tau cov rog hauv koj cov zaub mov:
Yees duab ntawm cov ncauj lus - cov rog tuaj yeem ua thiab tsis tuaj yeem ua thaum poob phaus:
Cov Khoom Kub Hlawv:
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