Yog tias koj txiav txim siab ua raws li koj cov kev noj haus, nws tseem ceeb heev kom koj paub to taub cov khoom noj uas muaj roj. Qhov no yog lub zog tshaj plaws ntawm lub zog, li cas los xij, nyob ntawm seb cov hom rog, lawv muaj peev xwm ua kom lub cev muaj txiaj ntsig thiab raug mob.
Cov khoom noj uas muaj cov rog zoo
Cov rog uas muaj cov khoom tsim nyog rau tib neeg lub cev muaj xws li monounsaturated (omega-9) thiab polyunsaturated (omega-3 thiab omega-6). Koj tuaj yeem txais tau lawv los ntawm cov khoom nram qab no:
- ntses thiab ntses roj;
- zaub roj (qhov no yog thawj coj ntawm cov khoom noj uas muaj roj ntau heev);
- ceev thiab noob.
Cov hom rog no yog qhov tseem ceeb heev, txhim kho cov metabolism thiab ntshav kom muaj zog, ua kom muaj kev loj hlob, pab tswj kev noj qab haus huv thiab yuag poob, qhib kev ywj pheej, txhim kho tawv nqaij, plaub hau thiab rau tes, txhawb normalization ntawm hormonal. Cov rog no yuav tsum tsis txhob ntshai - lawv yog cov tsim nyog rau lub cev, thiab kev cais tawm ntawm kev noj haus yuav tsuas ua rau koj tus mob.
Cov kws khomob pom zoo rau lub tswv yim tias ib tus neeg yuav tsum tau txais tsawg kawg 30 grams roj ib hnub, tab sis tsis ntau tshaj 100-150 (qhov no yog tus qauv rau cov neeg uas koom nrog kev tsim kho lub cev lossis ua haujlwm ntawm lub cev).
Cov khoom noj dab tsi muaj cov roj teeb meem?
Tus naj npawb ntawm cov rog uas muaj teeb meem muaj roj saturated thiab trans nqaijrog (cov no yog cov dag dag). Nws yog ib qho tseem ceeb los kawm
- kom paub txog cov khoom noj uas muaj cov roj saturated, thiab kom txo lawv txoj kev siv:
- margarine, kis tau;
- tsiaj cov tsiaj ntawm txhua yam - sab hauv roj, butter, cheese, raum rog thiab dawb rog ntawm nqaij (nrog rau daim tawv nqaij ntawm cov noog);
- chaw ua zaub mov noj roj (palm, txiv maj phaub roj);
- cov khoom rog rog (fatty beef, lamb, thiab tshwj xeeb tshaj yog nqaij npuas);
- vas nthiv zaub mov (hamburgers, french fries, thiab lwm yam);
- confectionery thiab chocolate;
- cov khoom noj khoom haus fatty (mis nyuj, dej qab zib, thiab lwm yam).
Yog hais tias yav tas los qeb no tsuas yog txaus los txiav koj cov khoom noj, ces trans nqaijrog yuav tsum tau tshem tawm zoo rau nws. qhov no yog ib txoj kev ncaj qha rau kev rog thiab kev mob nkeeg. Lawv pom muaj hauv ncuav qab zib, donuts, khoom ci, khoom noj txom ncauj, chips thiab khoom sib xws.
