Zaub roj yog ib lub tswv yim sib txuas thiab muaj ntau yam tsis meej pem. Txhua leej txhua tus paub tias, piv txwv li, txiv ntseej roj yog ib qho tseem ceeb. Tab sis yog nws tseem ceeb mus ntxiv xibtes roj rau ice cream? Puas kis tau nrog cov nqaij zaub? Rau tag nrho cov lus nug no koj yuav kawm tau cov lus teb ntawm tshooj no.
Dab tsi?
Cov qeb ntawm cov zaub mov muaj cov roj thiab cov teeb meem muaj txiaj ntsig. Vim hais tias cov kev faib tawm raws li lub hauv paus ntsiab lus (zaub roj los yog tsiaj) tsis tas qhia cov txiaj ntsig ntawm qhov khoom.
Piv txwv li, zaub roj muaj xws li txiv roj roj, txiv laum huab xeeb thiab tsim teeb meem - xibtes thiab txiv maj phaub. Thiab cov tsiaj cov tsiaj muaj xws li cov khoom noj muaj roj thiab cov tsiaj muaj roj (teebmeem sab hauv, rog, thiab lwm yam).
Tus tshaj plaws yog tias nws yog qhov tsim nyog los cais cov rog ntawm qhov pom ntawm cov kev pab cuam hauv peb pawg - saturated, monounsaturated thiab polyunsaturated rog.
Yam khoom noj roj - Cov nqaij rog uas tsis ntim cov quav, thiab feem ntau nyob rau hauv lub cev, nws qhwv thiab clogging cov hlab ntsha nrog cov roj cholesterol. Pawg no muaj xws li xibtes, txiv maj phaub roj thiab cocoa butter, thiab txhua yam tsiaj cov tsiaj - seb roj margarine, rog, rog rog, butter los yog lwm cov khoom noj mis nyuj uas muaj roj ntau. Lawv yuav tsum raug tshem tawm ntawm kev noj haus!
Monounsaturated rog los yog oleic acid (omega-9) yog qhov tseem ceeb tshaj plaws rau cov tib neeg lub cev, uas tso cai rau koj mus tua cov kab mob ntshav qab zib, oncology, txo kev tiv thaiv, tsis muaj zog thiab lwm yam kev mob. Koj tuaj yeem tau txais los ntawm txiv ntseej thiab txiv laum huab xeeb, nqaij qaib, avocado thiab tau cov txiv ntseej. Cov no yog cov noj qab haus huv zoo, thiab lawv yuav tsum tau nyob rau hauv kev noj haus.
Polyunsaturated rog (omega-3 thiab omega-6) yog cov roj ntsha uas lub cev tsis ua, thiab lawv yuav tsum tau txais cov zaub mov, raws li lawv koom rau hauv txhua qhov kev siv metabolic thiab ua kom kev loj hlob zoo. Cov khoom no muaj xws li roj hmab roj thiab cov roj pleev roj, cov roj txiv hmab txiv ntoo thiab cov noob nplej, thiab cov ntses thiab cov roj ntses yog qhov chaw ntawm omega-3. Thiab qhov chaw ntawm omega-6 yog cov txiv ntseej, noob, cottonseed, sunflower thiab pob kws roj.
Yog li, ib feem ntawm cov zaub roj thiab roj yog ib qho tseem ceeb, qee qhov teeb meem. Nws yog ib qho tseem ceeb heev kom nco ntsoov qhov txawv no thiab tsis txhob ua ntau qhov yuam kev.
Zaub roj hauv cov khoom
Yog hais tias nyob rau hauv qhov muaj pes tsawg ntawm ib yam khoom koj pom "zaub roj" - koj paub, nws yog cov teeb meem uas muaj teeb meem ntau heev - palm los yog txiv maj phaub roj. Lawv cov cawv ntawm tib neeg lub cev tsis zoo, tab sis vim nws nws yog ua tau los txo cov nqi ntawm cov khoom, yog li lawv ntxiv rau qhov loj ntawm txawv cov khoom.
Cia peb xav txog kev nthuav dav, dua li cov khoom noj khoom haus pheej yig yog txaus ntshai:
- cuam tshuam qhov chaw ua haujlwm ntawm txoj hnyuv;
- lawv yuav luag tsis tau digested, vim li cas ho ua rau kom cov qib muaj roj cholesterol hauv cov ntshav;
- xws li cov nqaijrog ua rau kom muaj kev txhim kho ntawm atherosclerosis;
- vim hais tias ntawm kev siv ntau hom roj, kev tsim rog rog;
- kev siv cov khoom nrog cov rog - xws li tshuab muaj zog rau cov hlwv plawv;
- nyob rau hauv no rog muaj yuav luag tsis muaj linoleic acid, uas txhais tau hais tias qhov ua rau ua tsis tau compensated txhua.
Tias yog vim li cas, thaum koj pom cov khoom noj khoom haus "mysterous" nyob rau hauv daim ntawv teev cov khoom xyaw ntawm cov khoom, nws yog worthwhile kom to taub tias cov no tsis zoo thiab pab tau roj, tab sis pheej yig thiab teeb meem rog.
Cov khoom muaj cov roj zaub
Xibtes roj yog incredibly nrov: cov khoom, uas nws yog ntxiv, muab dua, tsis tas yuav tshwj xeeb cia cov neeg mob, txig tuav daim ntawv thiab tsis plam lawv cov tsos txawm tias tom qab mus sij hawm ntev. Raws li txoj cai, nws yog ib qho ua tau los mus tshawb xyuas cov zaub mov phem hauv cov khoom xws li:
- french fries thiab chips;
- hamburgers, cheeseburgers, thiab lwm cov khoom noj ceev;
- cov pob kws cov pob kws thiab cov hlua;
- ntau hom npaj txhij ua, kua txiv hmab txiv ntoo thiab kua txw;
- Khoom qab zib, chocolate, biscuits thiab donuts;
- tsis muaj roj tsw qab;
- qee hom hom cereal npaj ua;
- ci ntawm industrial ntau lawm;
- kib nqaij qaib;
- kev ua cheese;
- ice-cream, ntau npaj txhij-ua kis;
- instant noodles thiab lwm yam khov-qhuav khoom;
- margarine thiab kis.
Xaiv ib yam ntawm daim ntawv no, tsawg kawg nkaus, tsis yog tubnkeeg rau kev kawm paub xaiv cov khoom uas yuav tsis ua mob rau koj thiab koj tsev neeg.