Yuav txo cov roj (cholesterol) li cas: 9 txoj cai yooj yim

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

Tej zaum nws txaus luag ntau zaus.

Cov roj (cholesterol) siab yog qhov txaus ntshai, ua rau muaj teeb meem nrog lub plawv thiab cov hlab ntsha. Sawv daws yeej paub qhov ntawd. Cov qib siab tshaj plaws txawm paub tias cov roj (cholesterol) txawv - "phem" thiab "zoo". Tab sis tsis yog txhua tus tuaj yeem piav qhia qhov txawv li cas.

Cov roj (cholesterol) yog dab tsi

Qhov tseeb, cov roj (cholesterol) tsis yog yeeb ncuab kiag li. Cov tshuaj waxy no muaj nyob hauv txhua lub cell ntawm lub cev thiab ua haujlwm ntau yam tseem ceeb ntawm cov roj (cholesterol) siab:

1. Nws yog cov khoom siv tseem ceeb rau kev tsim cov kua tsib acids, nrog kev pab ntawm cov rog uas tau los ntawm cov zaub mov tau tawg hauv cov hnyuv.
2. Koom tes hauv kev tsim cov tshuaj hormones, suav nrog testosterone thiab estrogen.
3. Ua lub luag haujlwm tseem ceeb hauv kev tsim cov vitamin D.
4. Txhim kho cov phab ntsa ntawm tes, suav nrog cov neurons hauv lub hlwb.

Feem ntau, tsis muaj cov roj (cholesterol) - tsis muaj kev noj qab haus huv, thiab tsis muaj txoj sia. Lwm lo lus nug yog tias qee zaum cov roj cholesterol tuaj yeem tig mus rau kev noj qab haus huv nrog rau sab tsaus. Thiab tsis muaj kev txhaum ntawm lawv tus kheej.

Dab tsi yog "phem" cov roj cholesterol

"Tsis zoo" yog ib qho kev xaiv zoo. Ob qho "zoo" thiab "tsis zoo" cov roj cholesterol yog ib qho thiab tib yam khoom. Tsuas yog nrog ib tug nuance.

Hauv cov ntshav, cov cholesterol tsis tuaj yeem nyob hauv daim ntawv ntshiab. Nws txav raws cov hlab ntsha tshwj xeeb nrog rau txhua hom rog, proteins thiab lwm yam khoom siv. Cov complexes no hu ua lipoproteins. Nws yog lawv (ntau dua, lawv cov muaj pes tsawg leeg) uas txiav txim siab txog qib roj cholesterol tus cwj pwm ntawm cov cholesterol.

• Cov roj (cholesterol) phem yog ib feem ntawm cov lipoproteins tsawg ntom ntom (LDL lossis LDL; Lus Askiv LDL). LDL tso rau ntawm phab ntsa ntawm cov hlab ntsha, tsim cov tib yam tsis muaj roj cholesterol plaques. Lawv cuam tshuam kev ncig thiab tuaj yeem ua rau txhua yam teeb meem hauv plawv: mob plawv, mob stroke, thiab lwm yam.
• Cov roj (cholesterol) "zoo" yog ib qho pom muaj nyob rau hauv cov lipoproteins siab ntom ntom (HDL lossis HDL; Lus Askiv HDL). Nws yog nyob rau hauv daim ntawv no uas cov roj cholesterol raug xa mus rau cov ntaub so ntswg thiab lub cev, uas txhais tau hais tias nws tsis nyob ntawm phab ntsa ntawm cov hlab ntsha thiab tsuas yog muaj txiaj ntsig zoo rau lub cev.

Hauv cov ntsiab lus, kev tawm tsam cov roj (cholesterol) yog raws li hauv qab no: koj yuav tsum nce qib ntawm "zoo" cholesterol hauv cov ntshav thiab tib lub sijhawm txo qis "phem". Yog hais tias, ntawm chav kawm, lawv qhov tseem ceeb nyob sab nraum qhov ib txwm muaj.

Tus nqi ntawm cov cholesterol yog dab tsi

Tsis muaj ib qho qauv rau txhua tus. Nws tag nrho nyob ntawm lub hnub nyoog, poj niam txiv neej, kev noj qab haus huv ntawm ib tus neeg. Kev kuaj mob thiab kho cov kab mob lipid metabolism txhawm rau tiv thaiv thiab kho atherosclerosis. Cov lus pom zoo hauv Lavxias.

Yog li, hauv cov txiv neej, qib ntawm "zoo" cov roj cholesterol yuav tsum ntau dua 1 mmol / l, thiab cov poj niam - 1.2 mmol / l.

Cov roj (cholesterol) phem yog qhov nyuaj dua. Yog tias koj tsis nyob hauv pab pawg muaj kev pheej hmoo, koj yuav tsum sim kom nws qib tsis tshaj 3.5 mmol / l. Tab sis yog tias koj nquag muaj kab mob plawv, cov roj cholesterol "tsis zoo" yuav tsum tsis pub tshaj 1.8 mmol / L.

Cov pab pawg pheej hmoo suav nrog Cov Qib Cholesterol rau cov neeg uas:

• Muaj ib qho kev tsis zoo ntawm cov kab mob: cov kab mob vascular tau kuaj pom hauv cov txheeb ze ze, feem ntau yog cov niam txiv.
• Mob ntshav siab (siab ntshav siab).
• Muaj hom 2 mob ntshav qab zib.
• Cov pa luam yeeb.
• Poob hnyav.
• Ua lub neej sedentary.
• Noj cov zaub mov uas muaj roj saturated. Puas muaj Kev Tshawb Fawb Txog Kev Tshawb Fawb Txog Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv?, uas ua pov thawj tias cov roj saturated tsis zoo li cov roj cholesterol raws li yav dhau los xav. Txawm li cas los xij, kev noj zaub mov nrog rau qhov tseem ceeb ntawm butter, lard thiab lwm yam roj cov ntsiab lus tseem ua rau koj muaj kev pheej hmoo.

Nws raug nquahu kom tswj hwm cov qib roj cholesterol: Yam koj yuav tsum paub thoob plaws hauv koj lub neej los ntawm kev kuaj ntshav tsim nyog tsawg kawg ib zaug txhua 5 xyoos. Tab sis cov txiv neej hnub nyoog 45-65 xyoo thiab cov poj niam hnub nyoog 55-65 xyoo yuav tsum muaj kev tsis ncaj ncees tshwj xeeb: yog tias koj koom nrog cov pawg no, koj yuav tsum xeem tsawg kawg ib zaug txhua 1-2 xyoos.

Yuav txo cov roj cholesterol hauv tsev li cas

Raws li txoj cai, kom txo qis cov roj cholesterol, cov kws kho mob tau sau cov tshuaj tshwj xeeb uas cuam tshuam cov synthesis ntawm cov tshuaj no hauv daim siab.

Txog 80% ntawm cov cholesterol (uas yog li 1 g ib hnub) yog tsim los ntawm lub cev, tshwj xeeb tshaj yog daim siab. Peb tau txais qhov seem ntawm zaub mov.

Tab sis feem ntau koj tuaj yeem ua yam tsis muaj tshuaj - tsuas yog rov xav txog koj txoj kev ua neej me ntsis. Nov yog 9 Txoj Cai Yooj Yim 11 Lub Tswv Yim Kom Txiav Koj Cov Roj Cholesterol Ceev kom pab koj tswj koj cov roj cholesterol - txo qhov phem thiab nce qhov zoo. Nrog koj tus kws kho mob tham thiab siv.

1. Noj cov rog tsawg dua

Chips, hamburgers, lwm yam khoom noj ceev, nrog rau cov khw muag khoom ci, nrog rau cov ncuav thiab pastries, raug txwv. Cov zaub mov no muaj cov rog trans, uas ua rau kom cov roj (cholesterol) phem thiab txo cov roj cholesterol zoo.

2. Tshem tawm qhov hnyav dhau

Koj tsis tas yuav siv zog rau qhov tsis zoo ntawm tus supermodel. Nws yog txaus kom poob 4.5 kg rau qib LDL-cholesterol kom poob los ntawm 8%. Thiab, ntawm chav kawm, txuas ntxiv kom poob phaus kom txog thaum koj qhov kev ntsuam xyuas pom cov qauv.

3. Tsiv ntau

Nws yog txaus rau mob siab rau tsuas yog 2, 5 teev ib lub lim tiam rau kev cob qhia (piv txwv li, taug kev ib nrab ib teev txhua hnub ua haujlwm) kom nce cov cholesterol "zoo" thiab txo qhov "phem".

4. Noj zaub, txiv hmab txiv ntoo thiab cereals

Tshwj xeeb tshaj yog cov uas muaj fiber ntau (coarse dietary fiber): oatmeal, apples, prunes, taum … Ntawm lwm yam, fiber ntau yuav cia koj hnov qab ntev, uas txhais tau hais tias, tshem tawm qhov hnyav dhau.

5. Noj txiv ntseej

Txhua yam: walnuts, hazelnuts, txiv laum huab xeeb, cashews … Txhua hom txiv ntoo muaj cov tshuaj uas pab txo qis "phem" cholesterol. Qhov tsuas yog qhov tsis zoo ntawm kev noj zaub mov zoo li no yog tias nws muaj calorie ntau ntau.

6. Kawm kom so

Qhov siab dua qhov kev ntxhov siab, qhov siab dua qhov "phem" cholesterol.

7. Ntxiv txuj lom

Nws yog txaus kom haus ib nrab clove ntawm qej txhua hnub rau "phem" cov roj cholesterol kom poob 9% sai sai. Tsis tas li ntawd, tsis txhob hnov qab muab koj cov zaub mov nrog cov kua txob dub, turmeric, qhiav, coriander thiab cinnamon.

8. Txiav luam yeeb

Kev txiav luam yeeb nce qib roj cholesterol zoo li 5%.

9. Luag ntau zaus

Qhov no yog qhov uas luag tuaj yeem ua tshuaj. Zoo li kev txiav luam yeeb, nws nce cov roj (cholesterol) zoo thaum txo cov roj (cholesterol) phem.