Cholesterol yog ib hom lipid (ib hom roj) uas muaj nyob hauv txhua lub cell ntawm lub cev, tshwj xeeb tshaj yog ntau ntawm nws hauv hlwb, nplooj siab thiab ntshav. Cholesterol plays lub luag haujlwm tseem ceeb hauv kev ceev cov txheej txheem tseem ceeb, piv txwv li, hauv kev tsim cov hlwb, cov tshuaj hormones thiab zom cov khoom noj. Tib neeg lub cev tsim tawm cov roj cholesterol uas tsim nyog, tab sis nws tuaj yeem muab tau ntau dhau, noj cov khoom noj uas muaj roj ntau ntau.
Txhim kho cov qib roj cholesterol tuaj yeem ua rau tsis zoo, piv txwv li, txoj kev pheej hmoo ntawm cov kab mob plawv, mob hlab ntsha tawg. Ib theem siab ntawm cov roj cholesterol ua rau cov pob txha muaj roj rau ntawm cov hlab ntsha, ntawm daim ntawv uas muaj tus kab mob thrombi. Yog tias zoo li muaj cov kab mob thrombus thiab ua rau hauv cov hlab ntsha, nws tuaj yeem ua rau cov hlab ntsha ntawm cov hlab ntsha tseem ceeb, thiab ua rau lub plawv nres.
Cov neeg noj qab haus huv muaj peev xwm haus tau txog li 300 mg ntawm cov cholesterol ib hnub, thiab cov neeg uas muaj cov kab mob hauv plab mus txog 200 mg.
Yog tias tsim nyog, qib roj cholesterol hauv cov ntshav yuav raug txo nrog kev pab los ntawm kev noj haus tshwj xeeb. Xws li cov khoom noj muaj peev xwm ua tau rau cov qib roj cholesterol txawm tias tsis siv cov tshuaj tshwj xeeb.
Nrog noj roj cholesterol siab
Nyob rau hauv qhov tseeb, txhua yam yog yooj yim heev ntawm no - nws yog ib qhov tsim nyog los txo cov kom tsawg ntawm cov rog ntawm tsiaj keeb kwm thiab cov zaub mov roj cholesterol mus rau hauv lub cev. Ua li no, koj yuav tsum ua raws li cov cai hauv qab no:
- Cov khoom uas ua rau cov roj cholesterol muaj rog, cov khoom noj, cov khoom noj khoom haus, cov khoom noj ci, cov roj qab zib, cov txiv maj phaub roj, cov ntses caviar, mayonnaise, sausages thiab sausages. Lawv noj yuav tsum muaj kev txwv heev. Koj yuav tsum tsis nco qab txog txhua yam ntawm cov khoom noj ceev thiab kev tshaib plab noj ceev.
- Nws raug nquahu kom hloov tag nrho cov zaub mov kib nrog stews los yog siav, muaj ntau cov txiv hmab txiv ntoo thiab zaub tshiab. Xim koj cov khoom noj tsis muaj roj cholesterol-uas muaj cereals.
- Kashi yuav ua tau siav nrog cov txiv hmab txiv ntoo qhuav, tsis tas li ntawm butter. Kev xyuam xim yuav tsum them rau oatmeal, uas txo cov cholesterol, thiab muab khoom siv rau lub cev nrog cov nqi tsim nyog ntawm cov amino acids thiab kab kawm. Nws yog ntshaw kom noj oatmeal on ib tug npliag plab.
- Cov nqaij yuav noj tau nrog nqaij qaib los yog nqaij. Ib feem ntawm nqaij yuav tsum tsis pub ntau tshaj 100 grams nyob rau hauv daim ntawv npaj ua tiav. Koj tuaj yeem noj nqaij qaib los yog nqaij noj tsis pub tshaj 2 zaug hauv ib lub lim tiam. Daim tawv nqaij ntawm nqaij qaib yuav tsum tau muab tshem tawm, raws li nws muaj ib tug loj npaum li cas ntawm roj.
- Nyob rau hauv tshuav hnub, npaj cov ntses. Muaj roj nyob hauv cov ntses yog unsaturated thiab polyunsaturated fatty acids, uas pab lub cev tiv nrog lub siab phem ntawm cov roj (cholesterol).
- Dos thiab qej txhawb qhov nthuav dav thiab ntxuav ntawm cov hlab ntsha, nyiam dua lawv kev siv, los ntawm kev ntxiv rau zaub nyoos, thiab lwm yam tais diav.
- Noj ob peb zaug txiv kab ntxwv los yog txiv kab ntxwv ib hnub, vim lawv muaj cov vitamins nplua nuj thiab ua kom cov phab ntsa hauv cov hlab ntsha. Txiv hmab txiv ntoo tuaj yeem pab txo cov roj ntau ntau vim yog lub tebchaw uas muaj nyob hauv nws cov tawv nqaij. Cov txiv kab ntxwv tshiab thiab zaub ntug hauv paus (as Well as lwm yam) kua txiv cuam tshuam rau txo cov roj (cholesterol).
- Noj me me hauv 3-4 teev.
- Ntxiv rau cov khoom muaj cov tsiaj muaj roj, cov qib roj cholesterol hauv cov ntshav nce haus luam yeeb, kas fes, kev nyuab siab thiab haus cawv.
Cov khoom noj uas txo cov roj cholesterol tuaj yeem tso tseg thaum nws qib qis rau qis tus nqi thiab tsau. Ua kom tau li no, koj yuav tsum tau noj tshuaj ntsuam kom tsim nyog los txiav txim siab txog cov roj cholesterol hauv cov ntshav, thiab saib xyuas nws.