Muaj tseeb koj paub tias cov rog hauv cov zaub mov feem ntau yog qhov ua rau tshaj ntawm lub duav. Qhov no yog qhov tseeb tiag: nws yog cov rog uas muaj ntau npaum li cas ntawm cov calorie ntau ntau, thiab nrog txiv neej txoj kev hlub rau cov zaub mov rog nws yuav qee zaum nyuaj rau kev tswj hwm. Tsawg tus neeg ua raws li kev cai - Cov rog yuav tsis pub tshaj 20% ntawm cov khoom noj txhua hnub (qhov no yog kwv yees li 40-50 g). Tej daim, zaub mov kib, pleev xim nplaum, sausages - txhua qhov no pub rau koj sai tshaj tus nqi, txawm tias koj tau noj tsawg heev li cov khoom. Yog tias koj xaiv cov khoom noj uas tsis muaj rog, muaj feem ntau, koj yuav muaj teeb meem tsawg dua rau qhov rog.
Cov roj hauv cov khoom noj
Peb muaj peev xwm faib tau faib txhua yam uas peb noj rau ntau pawg, raws li tus nqi ntawm cov rog hauv cov khoom. Raws li cov rog cov khoom 100 grams ntawm cov khoom, tsib pawg yuav tsum txawv, uas qhia tias cov zaub mov muaj nplua nuj nyob hauv cov rog, thiab cov twg yog cov uas muaj roj tsawg.
- Cov zaub mov muaj rog (ntau tshaj 80 grams) . Qhov no zaub, qab zib, melted butter (tsuas yog zaub roj muaj nyob rau hauv cov khoom ntawm no hom), margarine, lard, ua noj ua haus. Tag nrho cov no yog siv nyob rau hauv cov khoom noj khoom siv tsuas, vim hais tias cov khoom no yuav ua rau kom koj hnyav nce, yog tias lawv muaj kev nkag siab heev.
- Cov khoom uas muaj cov roj muaj roj (ntawm 20 mus rau 40 gram) . Qhov no yog yuav luag txhua hom cheese, cream thiab rog qaub cream (los ntawm 20% roj cov ntsiab lus), ducks, geese, nqaij npuas, nrog rau cov hnyuv ntxwm ntawm txhua yam, cov khoom noj khoom haus, dej qab zib, txhua lub ncuav, chocolate, halva. Cov khoom no yuav tsum tau siv thiab ua tib zoo siv, vim tias tsis zoo li thawj pab pawg, uas siv feem ntau me ntsis, hauv cov khoom no, ntau yam tsis paub txog kev ntsuas.
- Cov khoom uas muaj roj ntau cov ntsiab lus (ntawm 10 mus rau 19.9 grams) . Cov rog no yog cheese, cheese, dej khov nab kuab, qe, yaj thiab nqaij qaib, nqaij nyug sausages, tshuaj yej thiab cov khoom noj khoom haus, nrog rau cov ntses rog ntsev - ntses liab, khib nyiab, dej hiav txwv, herring, caviar. Cov khoom no yog pom zoo kom noj txhua zaus, vim lawv tuaj yeem yooj yim ntxiv rau txhua qhov kev noj haus ntawm cov roj tsawg, uas yog vim li cas lawv thiaj li pib ua hauj lwm rau kev noj qab haus huv.
- Cov khoom uas muaj roj tsawg cov ntsiab lus (ntawm 3 mus rau 9,9 grams). Cov mis no, rog yogurt, mis nyuj khov mis , cheese daj , nqaij nyug, nqaij yaj, mackerel, mackerel, liab ntses liab, lean nyom, lwj, thiab cov khoom qab zib fondant. Cov zaub mov zoo li no nyob rau hauv kev noj haus yam tsis muaj kev ntshai, vim tias txawm tias koj siv lawv ntau, nws tsis ua mob rau koj thiab koj lub cev, tab sis nws yuav muab lub cev rau txoj kev rog.
- Cov khoom uas muaj roj tsawg cov ntsiab lus (tsawg dua 3 gram) . Qhov no yog taum, cereal, mis nyuj muaj roj, cheese tsawg, cheese, hake, mov ci, pike perch, pike. Noj cov zaub mov no yog kev nyab xeeb kiag li, lawv tsim nyog rau cov neeg uas ua raws li kev noj haus kom nruj rau qhov hnyav.
Needless hais, cov khoom uas muaj cov rog muaj ib qho kev sib txawv ntawm cov hluav taws xob rau lub cev. Nws nyob ntawm hom roj.
Cov rog hauv cov khoom noj: pab tau thiab tsim kev puas tsuaj
Unsaturated thiab polyunsaturated rog rau tib neeg yog qhov tseem pab tau, thiab lawv nyob hauv
- Cov khoom noj uas muaj cov roj saturated - cheese, qe qe, nqaij nyug thiab nqaij, kua roj khov, cws thiab lobsters, mis nyuj thiab khoom siv mis, chocolate, lee, xibtes, txiv maj phaub thiab butter.
- Cov khoom uas muaj unsaturated rog - txiv laum huab xeeb, txiv laum huab xeeb, txiv ntseej, nqaij qaib, avocados, kev ua si, cashew, txiv roj thiab txiv laum huab xeeb.
- Cov khoom uas muaj cov roj rog tsis muaj roj - almonds, noob, walnuts, ntses, pob kws, linseed, rapeseed, paj rwb, sunflower thiab kua roj.