Noj cov zaub mov lipid tsawg yog raws li kev siv cov khoom noj uas muaj cov roj tsawg. Lub tom kawg yog cov khoom muaj monounsaturated thiab polyunsaturated rog, thiab cov kua xoos thiab cov kua txob tsis zoo.
Kev noj zaub mov qis qis dua yog pom zoo rau cov neeg uas twb muaj kab mob hauv lub plawv, los yog rau cov neeg uas muaj kev sib tw rau lawv. Ntxiv rau, txo cov roj cholesterol feem ntau yog tsim nyog thaum tus neeg muaj kev rog, ntshav qab zib, mob ntshav siab. Yog li, noj cov zaub mov lipid-tsis yog feem ntau tswj kev poob phaus, tab sis kev txhim kho lub cev.
Kev noj zaub mov tsawg hauv cov cholesterol
Ntawm no yog cov kev cai yooj yim rau cov neeg uas tau txiav txim siab ua raws li kev noj zaub mov hypolipidemic:
- muab cov zaub mov ua kom siv cov rog thiab roj ntawm cov tsiaj txhu;
- Tsis txhob toast thiab txhob fry koj cov zaub mov - koj tuaj yeem tsuas rhaub nws, noj nws hauv chav los yog ci;
- Noj ntau zaus thiab me me.
Cov khoom nram qab no yuav pab txo cov roj cholesterol:
- Zaub thiab txiv hmab txiv ntoo - vim yog cov zaub fib nyoos uas lawv muaj.
- Oatmeal (oatmeal porridge los yog cereal rau pluas tshais, oats khoom qab zib) - ua tsaug rau cov kua fwj nyob hauv nws.
- Peas, bran, soy, sesame, txiv laum huab xeeb, noob paj noob hlis, zoo li lawv cov roj coj - vim yog cov phytosterols uas muaj nyob hauv lawv.
- Oily ntses - vim qhov kuaj pom nyob rau hauv nws ntawm omega-3 fatty acids, uas, nws muab, ua rau txo tus roj cholesterol.
- Txiv roj roj yog lub hauv paus ntawm monounsaturated fatty acids, nyob rau hauv kev oleic acid. Raws li tau pom, zoo li muaj cov roj khaus fatty acids, txiv roj roj ua rau muaj qhov txo qis rau tag nrho thiab cov roj cholesterol, thaum tib lub sijhawm nws tsis tshua muaj kev cuam tshuam rau cov cim ntawm cov roj cholesterol. Siv tsis ntau tshaj 4 tablespoons txiv roj roj txhua hnub.
- Zoo qhuav wine - sim siv ntawm cawu cub (tshwj xeeb yog liab, uas muaj antioxidants) nce qib ntawm cov cholesterol zoo.
Ntawm no yog cov ncauj lus kom ntxaws ntxiv ntawm cov khoom uas muaj cov roj tsawg, uas yuav siv tau rau ib qho kev noj haus hypolipidemic:
- tag nrho cov qhob cij thiab ncuav ci;
- xim av txhuv, taum;
- cov nplej zom av xim av;
- skimmed mis, kua roj tsawg, yogurt roj tsawg;
- Nqaij ntawm luav, qaib thiab qaib cov txwv tsis muaj tawv nqaij;
- Cov rog tsawg tsawg (noj pluag liab nqaij 1 zaug hauv 10 hnub);
- oily ntses (mackerel, sardines, salmon, bream, anchovy, hiav txwv bream);
- txiv hmab txiv ntoo nrog tev thiab kua txiv hmab txiv ntoo tshiab;
- zaub - li tshiab, yog li hau los yog ci;
- zaub roj;
- tahini, sesame, walnuts, almonds.
Cov kev noj haus hypolipidemic kiag li excludes cov khoom nram qab no:
- cov khoom noj khoom haus (biscuits, croissants, buns);
- kib qos yaj ywm, chips, paj kws;
- qab zib (khoom qab zib, khoom qab zib, ice cream, qab zib pastries);
- yooj yim assimilated carbohydrates (qab zib, jams, jams, loj nyiaj ntawm zib mu);
- Cov mis nyuj, mis thiab condensed mis nyuj, yoghurts thiab cov cheese uas muaj roj ntau cov ntsiab lus;
- Nqaij qaib nqaij nrog nqaij tawv, tshis nrog nqaij tawv, yaj;
- sausages (nqaij npuas kib, salami, mortadella, thiab lwm yam);
- npaj zaub mov noj (pizzas, cheeseburgers, carbonara, thiab lwm yam);
- qe qe (hloov 20 grams ntawm nqaij nrog cov proteins uas muaj ob lub qe hau);
- ntses caviar;
- molluscs (shrimps, lobsters, qwj nplais, cov noog, cov noog hiav txwv, cov qhws cws, cuttlefish, squid);
- Sab hauv (nplooj siab, lub hlwb, lub raum, tus kab mob, lub plawv);
- cov kaus poom, salted thiab smoked nqaij los yog ntses;
- Butter, tsiaj cov rog rau ua noj, rog rog - npaj koj cov kua ntses raws li txiv roj roj, txiv qaub thiab txiv hmab txiv ntoo vinegar;
- dej cawv thiab carbonated dej.
Qhov tseem ceeb tshaj plaws ntawm kev ceev thiab yooj yim-los-npaj cov tais diav nrog cov ntsiab lus low cholesterol yog borsch thiab porridges boiled rau hauv dej.