Rog: lawv yog dab tsi, yog vim li cas lawv xav tau thiab seb lawv yuav tsum ntshai

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Yuav kom noj qab nyob zoo thiab lean, koj yuav tsum noj rog txhua hnub.

Cov rog yog dab tsi

Cov rog yog, feem ntau cov ntsiab lus, chains ntawm Qhov tseeb txog cov rog: qhov zoo, qhov tsis zoo, thiab cov pa roj carbon atoms sib txuas rau hydrogen atoms. Ib tug ntev carbon-hydrogen "tail" (fatty acids) stretches qab lub "lub taub hau", uas muaj atoms ntawm lwm yam khoom, xws li oxygen.

Nyob rau hauv ib tug raug molecule ntawm edible rog (tsiaj los yog zaub), lub "lub taub hau" yog cawv glycerin, thiab muaj peb "tails" ib zaug - yog vim li cas xws li cov rog hu ua triglycerides.

Yog tias peb nco ntsoov tias tib neeg yog cov pa roj carbon monoxide ntawm lub neej (txawm li cas los xij, zoo li lwm yam organic teeb meem hauv ntiaj teb), nws pom tseeb tias carbon rau peb tsis tsuas yog tsis muaj teeb meem, tab sis tseem tsim nyog. Ntxiv nrog rau cov pa oxygen thiab hydrogen, uas yog ib feem ntawm cov molecules ntawm cov rog rog.

Vim li cas koj thiaj xav tau rog

Cov tebchaw no ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm peb lub cev. Ua ntej tshaj plaws, cov rog yog qhov tseem ceeb ntawm lub zog rau txhua lub cell hauv lub cev.

Muaj pes tsawg calories nyob rau hauv ib gram ntawm cov rog, carbohydrate, los yog protein? ob zaug ntau dua kilocalories (lawv ntsuas lub zog tus nqi ntawm cov zaub mov) tshaj 1 g ntawm cov protein los yog carbohydrates.

Qhov no yog vim li cas peb nyiam cov zaub mov muaj roj ntau heev. Rau peb cov yawg koob, lawv yog tus yuam sij rau kev ciaj sia. Yog tias koj tsis muaj zaub mov noj, koj tuaj yeem tuav tau ib txhais tes ntawm cov txiv ntseej roj lossis ib qho nqaij, ces koj muaj lub zog txaus kom muaj sia nyob hmo ntuj, tua tsiaj thiab tawm hauv cov xeeb ntxwv. Thiab yog hais tias koj yuav tsum tau txaus siab nrog berries thiab gnaw ib tug tawv nqaij noog ceg, yuav tsis muaj zog rau copulation. Peb txhua tus, txawm tias cov neeg noj zaub mov nruj, yog cov qub txeeg qub teg ntawm cov neeg nyiam rog thaum ub. Tsis nco qab xav noj cov zaub mov uas muaj calorie ntau hauv peb cov ntshav.

Tab sis lub cev muaj lwm yam yog vim li cas, Qhov tseeb txog cov rog: qhov zoo, qhov phem, thiab nyob rau hauv-nruab nrab xav kom rog. Piv txwv li:

• Rog yog xav tau los tsim cov cell membranes - ib qho tseem ceeb barrier uas tiv thaiv txhua lub cell.
• Cov rog ua rau daim nyias nyias ntawm cov paj hlwb thiab ua lub luag haujlwm tseem ceeb hauv kev xa cov paj hlwb: tsis muaj nws, peb yuav tsis tuaj yeem txav thiab xav.
• Ua tsaug rau cov rog, cov tshuaj raug tsim los tswj cov ntshav txhaws, kev siv cov tshuaj tiv thaiv kab mob, kev ua haujlwm ntawm kev tiv thaiv kab mob, thiab lwm yam.
• Rog: qhov tseeb cov vitamins A, D thiab E tsis zom tsis muaj rog, nws tsis yog rau tsis muaj dab tsi uas lawv hu ua rog-soluble.

Daim ntawv mus rau. Tab sis muaj ib qho tsis txaus ntseeg: cov rog yog qhov tseem ceeb. Yog tias koj sim ua yam tsis muaj lawv, lub cev ntshai yuav ua txhua yam nws yuav siv los khaws cov khoom siv. Yog li ntawd, kev poob phaus ntawm kev noj zaub mov tsis muaj rog yog ib lub tswv yim ruam thiab tsis muaj txiaj ntsig.

Txawm li cas los xij, cov rog sib txawv: lawv sib txawv ntawm qhov ntev thiab cov duab ntawm cov saw hlau, nrog rau cov naj npawb ntawm hydrogen atoms txuam nrog carbon atoms. Thaum xub thawj siab ib muag, cov kev sib txawv no yuav zoo li me me. Tab sis vim yog lawv, cov rog yog kua los yog khoom thiab cuam tshuam rau lub cev ntawm ntau txoj kev.

Cov rog yog dab tsi

Los ntawm qhov pom ntawm tus nqi rau lub cev, cov tshuaj no tuaj yeem muab faib ua peb hom: muaj txiaj ntsig, tsim kev puas tsuaj thiab qhov nruab nrab, qee qhov kev xaiv tsis sib haum xeeb. Cia peb mus dhau ib qho.

Saturated rog: qhov kev xaiv tsis sib haum xeeb

Lo lus "saturated" nyob rau hauv cov ntaub ntawv no yog hais txog tus naj npawb ntawm hydrogen atoms nyob ib ncig ntawm txhua carbon atom. Muaj ntau ntawm lawv, rog yog nplua nuj nyob rau hauv lawv, yog li ntawd nws muaj ib tug ruaj khov siv lead ua qauv.

Ua tsaug rau qhov no, cov khoom tsis ntws, khaws nws cov hardness ntawm chav tsev kub. Cov piv txwv classic ntawm cov khoom noj muaj roj ntau muaj xws li lard, lard, fatty meats, bacon, sausages, butter, qaub cream los ntawm 20%, cheeses, txiv maj phaub thiab cocoa butter.

Tau ntev, cov rog saturated tau xav tias yuav ua rau muaj kev phom sij - lawv tau liam tias ua rau muaj kev pheej hmoo ntawm cov kab mob plawv (CVD). Txawm li cas los xij, cov ntaub ntawv tshiab tau tshwm sim. Raws li kev tshawb fawb loj Revisiting noj cov zaub mov muaj roj cov lus qhia pom? nrog kev koom tes ntawm ntau tshaj 135 txhiab tus neeg, carbohydrates yog thawj zaug ntaus lub plawv. Yog tias koj txo lawv cov nyiaj hauv kev noj haus, thaum nce qhov feem pua ntawm cov rog, kev tuag los ntawm cov kab mob plawv yuav txo qis.

Txawm li cas los xij, nws yog ib qho tseem ceeb kom tau txais cov roj saturated los ntawm cov khoom noj qab haus huv (cov khoom noj siv mis zoo, cov khoom noj tsiaj) thiab tsis pub tshaj qhov calorie ntau ntau rau koj cov poj niam txiv neej, hnub nyoog, qhov hnyav thiab kev ua si ntawm lub cev.

Zoo dua, hloov qee cov roj saturated nrog cov roj unsaturated. Nyob rau hauv rooj plaub no, qhov kev pheej hmoo ntawm CVD yuav txo qis Saturated fats piv nrog Unsaturated fats thiab qhov chaw ntawm Carbohydrates nyob rau hauv Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study los ntawm 15-25%.

Unsaturated rog: yeej zoo rau koj

Hauv cov tebchaw zoo li no, muaj ob peb hydrogen atoms. Yog li ntawd, cov roj unsaturated tsis ruaj khov thiab muaj cov dej ntws zoo.

Cov khoom noj uas nplua nuj nyob rau hauv cov as-ham no muab rau koj nrog qhov tseem ceeb omega-3 thiab omega-6 fatty acids. Piv txwv li:

• tag nrho cov kua zaub roj - sunflower, txiv ntseej, pob kws, flaxseed, taum pauv, avocado thiab hais txog;
• txiv ntseej: walnuts, hazelnuts thiab lwm yam;
• oily ntses: salmon, mackerel, sardines.

Unsaturated fats txo qhov tseeb ntawm cov rog: qhov zoo, qhov tsis zoo, thiab nyob rau hauv-nruab nrab ntawm qib "phem" cov roj cholesterol hauv cov ntshav, normalize ntshav siab, txo qhov kev pheej hmoo ntawm CVD thiab muaj txiaj ntsig zoo ntawm cov metabolism hauv feem ntau, tso cai. txhua lub cev thiab lub cev ua haujlwm zoo li ntawd, yuav ua li cas.

Trans fats: yeej muaj teeb meem

Trans fats yog tau los ntawm unsaturated fats los ntawm kev ntxiv hydrogen atoms rau lawv (cov txheej txheem no hu ua hydrogenation). Ua tsaug rau qhov no, cov khoom siv los ntawm cov kua ua kua, tab sis tau txais cov qauv uas tib neeg lub cev tsis tuaj yeem sib xyaw ua ke.

Yog li ntawd, cov rog trans tsis coj qhov txiaj ntsig me ntsis: lawv tsis koom nrog kev nqus cov vitamins, tsim cov cell membranes, thiab lwm yam txheej txheem tseem ceeb rau kev noj qab haus huv. Tab sis Trans rog yog ob qho teeb meem rau koj lub plawv noj qab haus huv ua rau lub cev:

• nce qib ntawm "phem" cholesterol hauv cov ntshav;
• nce kev pheej hmoo ntawm plawv nres thiab mob stroke;
• pab txhawb kev txhim kho ntshav qab zib;
• ua qhov ua rau cov txheej txheem inflammatory;
• Tej zaum yuav ua rau Kev Sib Piv ntawm xyoo 1997 thiab 2003 American Diabetes Association Kev faib tawm ntawm Impaired Fasting Glucose: Kev cuam tshuam rau kev pheej hmoo ntawm kev noj qab haus huv tsis zoo, kab mob plawv, thiab kab mob plawv Coronary hauv zej zog raws li kev kho mob qog noj ntshav.

Yog li ntawd, nws yog ib qho tseem ceeb kom paub tias cov khoom noj twg muaj cov roj ntsha uas tsim tawm tshaj plaws - "mutants". Tsis txhob cia cov khoom ci ci, khoom noj ceev, cov khob noom cookie khov (xws li pizza), ncuav qab zib, ncuav qab zib, thiab cov kas fes tsis muaj mis nyuj.

Koj xav tau rog npaum li cas

Txaus kom tau 20-35% ntawm lawv rog: Yam Koj Yuav Tsum Paub Txog calories los ntawm tag nrho cov calorie kom tsawg ib hnub.

Nrog rau qhov nruab nrab caloric kom tsawg ntawm 2,000 kcal, ib tug neeg laus yuav tsum noj 44-77 g roj ib hnub. Qhov no yog cov qauv uas yuav cia koj noj qab nyob zoo, nquag thiab slim.

Nyob rau tib lub sijhawm, nws yog ib qho tseem ceeb uas yuav tsum tau tsom mus rau cov hom muaj txiaj ntsig, tsis kam lees cov teeb meem. Nov yog ntau npaum li cas thiab cov rog rog dab tsi: Yam Koj Yuav Tsum Paub Txog Kom Noj:

• Unsaturated rog - 20-30% ntawm tag nrho cov calories ib hnub twg. Qhov nruab nrab, nws yog hais txog 40-60 g.
• Saturated rog - txog li 10% ntawm tag nrho cov calories. Rog: qhov tseeb rau cov txiv neej yuav tsum haus tsis pub ntau tshaj 30 g ntawm saturated rog ib hnub twg, cov poj niam - tsis ntau tshaj 20 g.
• Trans rog - 0%. Tsis noj zaub mov nrog cov rog trans fatty acids yog qhov kev xaiv zoo tshaj plaws. Yog tias vim li cas qhov no tsis tuaj yeem ua tau, sim ua kom cov roj hydrogenated hauv koj cov ntawv qhia tsawg dua 2 g Cov Lus Tseeb txog cov rog rog ib hnub (1% ntawm tag nrho cov calories kom tsawg).