Xaiv ib qho kev noj qab haus huv ntawm cov rog

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

Ze li ntawm qhov tseem ceeb tshaj plaws ntawm cov phiaj xwm noj mov rau cov uas xav kom poob phaus lossis kom haum yog txo lawv cov calorie kom tsawg. Ua ntej tshaj plaws, cov neeg sib tw rau kev cais tawm ntawm cov ntawv qhia zaub mov yog, ntawm chav kawm, rog, cov ntsiab lus calorie uas yuav luag ob zaug siab dua li cov protein thiab carbohydrates. Txawm li cas los xij, tsis txhob hnov qab tias rog yog qhov tseem ceeb rau lub cev. Yog tsis muaj lawv, koj yuav tsis muaj peev xwm assimilate ntau cov vitamins, tsim ib tug xov tooj ntawm cov tshuaj hormones, qhov tseeb metabolism ntawm cov roj cholesterol yuav cuam tshuam, thiab lub cell daim nyias nyias yuav qaug zog. Lwm qhov yog tias cov rog uas tau noj yuav tsum yog "yog".

Kuv xav tias koj yeej paub zoo tias tshem tawm cov rog los ntawm cov ntawv qhia zaub mov tag nrho yog txoj hauv kev tsis zoo kom tau txais daim duab slim. Tab sis qee tus neeg tseem tsis tuaj yeem tiv taus cov khoom noj uas tsis muaj calorie tsawg, tsis muaj rog. Tom qab ntawd, tshwj xeeb tshaj yog rau koj, cia kuv nco koj dua: rog yog tsim nyog rau lub cev!

Cov rog, zoo li lwm cov as-ham, yuav tsum tau muab rau lub cev kom txaus, vim lawv ua ntau yam haujlwm tshwj xeeb, xws li:

• Koom tes hauv kev tsim cov hlwb hauv lub cev. Qhov no txhais tau hais tias daim tawv nqaij yuav elastic, cov hlab ntsha thiab cov hlab ntsha yuav muaj zog, thiab lub hlwb yuav ua haujlwm zoo.
• Qhov tseem ceeb rau kev tiv thaiv kab mob. Ua tib zoo saib seb koj puas mob khaub thuas ntau dua thaum noj mov.
• Yuav tsum tau rau kev zom zaub mov. Lub assimilation ntawm ntau cov vitamins thiab minerals yog tsis yooj yim sua yam tsis muaj rog.

• Nrog rau qhov tsis muaj rog hauv kev noj zaub mov, kev ua haujlwm ntawm lub cev xeeb tub tsis zoo.

  Tau kawg, yog tias koj nyob rau hauv kev noj haus, kev ntxias kom txiav rog yog qhov zoo. Tom qab tag nrho, txoj kev no koj tuaj yeem noj ntau lwm yam khoom noj. Txawm li cas los xij, raws li cov lus pom zoo ntawm cov kws ua zaub mov noj, cov khoom noj txhua hnub yuav tsum yog 20-30% rog. Muaj tseeb, muab cov ntsiab lus calorie siab ntawm cov roj (9 kcal / g), qhov no tsis yog ntau: li 25 grams rau txhua txhiab kilocalories (ntau tshaj li ib tablespoon ntawm cov roj zaub los yog ob peb daim ntawm nqaij npuas kib). Yog li ntawd, qhov me me ntawm calories yog qhov zoo tshaj plaws tau los ntawm kev noj qab haus huv ntawm cov rog.

  Cia peb nco ntsoov cov lus qhia ntawm chemistry

  Cov rog yog cov organic sib txuas uas tau tawg los ua cov rog rog. Ib feem ntawm fatty acid molecule ntawm kev txaus siab rau peb yog cov saw hlau carbon, cov qauv uas txawv rau cov kua qaub. Nws tuaj yeem muaj ib daim ntawv cog lus ntawm carbon atoms (ces cov rog yog saturated) lossis ob / triple (monounsaturated lossis polyunsaturated - rau ib lossis ntau dua ob / triple bonds hauv cov saw hlau).

  Txawm li cas los xij, tag nrho cov saum toj no tsis tau txhais hais tias muaj qee yam roj lossis roj uas peb yuav pom cov roj fatty acids ntawm ib qho qauv. Cov khoom ntuj yog cov khoom sib xyaw ntawm cov tshuaj sib xyaw ntawm cov qauv sib txawv. Qhov chaw ntawm saturated fatty acids yog cov khoom tsiaj: mis nyuj, nqaij npuas, nqaij nyuj, yaj rog. Qhov chaw ntawm unsaturated fatty acids feem ntau yog cov roj zaub. Tab sis muaj kev zam:

  • ntses thiab nqaij qaib roj, kua nyob rau hauv chav tsev kub, - ib qhov chaw ntawm unsaturated fatty acids,
  • butter, xibtes, txiv maj phaub thiab cocoa butter, uas yog khoom nyob rau hauv chav tsev kub, yog qhov chaw ntawm saturated fatty acids.

  Txhawm rau txheeb xyuas cov khoom lag luam raws li qhov chaw ntawm saturated lossis unsaturated acids, koj yuav tsum tsis txhob tsom mus rau nws lub npe (roj lossis rog), tab sis seb nws puas yog kua hauv chav sov lossis tsis.

  Dab tsi fatty acids peb xav tau

  Niaj hnub no, cov kws tshaj lij kev noj zaub mov feem ntau xav ntseeg tias cov rog tsis txaus ntseeg muaj txiaj ntsig zoo rau peb lub cev. Lawv pab txhawb rau normalization ntawm cov cholesterol, insulin thiab ntshav qab zib theem.

  Rau kev tshaj tawm, kev qhia tshwj xeeb yog muab tso rau ntawm omega-3 thiab omega-6 polyunsaturated acids. Lub ntsiab feature ntawm cov kua qaub no yog tias tib neeg lub cev tsis tuaj yeem tsim lawv tus kheej, yog li lawv yuav tsum tau muab cov khoom noj kom txaus. Ntxiv mus, nyob rau hauv ib qho piv txwv, uas yog 1: 4 (ω-3: ω-6).

  Cov txiaj ntsig zoo omega-3 thiab omega-6 polyunsaturated acids yuav tsum tau noj hauv qhov sib piv ntawm 1: 4.

  Txawm li cas los xij, cov rog monounsaturated kuj zoo rau lub cev, tshwj xeeb tshaj yog rau lub plawv.

  Raws li rau cov roj saturated, lawv koom nrog cov txheej txheem tseem ceeb xws li kev tsim cov cell membranes, nqus cov vitamins thiab minerals, synthesis ntawm cov tshuaj hormones (cov poj niam, qhov no yog qhov tshwj xeeb tshaj yog rau koj!). Muaj tseeb, lawv yuav tsum tau tsawg tshaj li qhov tsis txaus ntseeg.

  Feem ntau cov koom haum saib xyuas kev noj qab haus huv thoob ntiaj teb pom zoo tias cov roj saturated yuav tsum tsis pub tshaj 10% ntawm cov khoom noj txhua hnub. Qhov no txhais tau hais tias tus txiv neej nruab nrab uas siv feem ntau ntawm nws lub neej hauv lub rooj zaum (chaw ua haujlwm, tsheb, sov pem hauv ntej ntawm TV) yuav tsum muaj li 30 grams butter ib hnub twg. Thiab yog tias koj coj mus rau hauv tus account cov roj saturated uas tuaj nrog lwm cov khoom (nqaij, khoom noj ceev, khoom noj siv mis), koj tuaj yeem faib cov nyiaj no hauv ib nrab.

  Ib pob ntawm butter feem ntau yog 180 grams. Peb faib nws mus rau 12 qhov chaw - peb tau txais qhov "tso cai" 15 grams. Cov poj niam muaj kev nyab xeeb tuaj yeem faib cov tutu rau hauv 18 feem.

  Txawm li cas los xij, tsis muaj lub ntsiab lus hauv kev hla cov roj saturated tag nrho. Lawv yog cov kev xaiv zoo tshaj plaws rau kib zaub mov, txij li ob daim ntawv cog lus ntawm unsaturated fats thaum kho cua sov yog nquag oxidized ncaj qha rau hauv cov khoom carcinogenic.

  Koj tuaj yeem sim siv cov txiv maj phaub thiab xibtes roj rau cov hom phiaj no, uas yog ze tshaj rau butter hauv tshuaj muaj pes tsawg leeg. Txawm li cas los xij, nws yuav tsum nco ntsoov tias tus nqi ntawm cov roj zoo li no yuav tsum siab heev thiaj li yuav lav tau lawv cov khoom zoo.

  Rau kev ua noj cov zaub mov, nws yog qhov zoo dua los siv cov roj saturated (butter, lard, txiv maj phaub thiab cov roj xibtes zoo), vim tias oxidation ntawm unsaturated fats ua rau tsim cov khoom carcinogenic.

  Qhov koj yuav tsum tau zam yog cov rog trans (margarine, kis, pheej yig pastries, mayonnaise, zaub mov ceev). Trans fats yog cov "phem" isomers ntawm cov rog tsis zoo. Lawv tsim thaum lub sij hawm hydrogenation ntawm zaub roj. Feem ntau thaum cov txheej txheem no, kua zaub roj ua tuab thiab pos huab. Qhov teeb meem ntawm cov rog trans rog tau raug lees paub lawm, thiab cov koom haum saib xyuas kev noj qab haus huv thoob ntiaj teb tau qhia kom txo cov khoom noj kom ntau li ntau tau.

  Yog li, cia peb ua qhov kev txiav txim siab nruab nrab:

  1. Cov rog yog qhov tseem ceeb rau tib neeg lub cev. Tab sis lawv tus lej yuav tsum tsis txhob siab dhau.
  2. Tsiaj rog (lard, fatty nqaij, butter) yog qhov zoo rau kev ua noj.
  3. Trans fats yuav tsum raug cais tawm ntawm cov khoom noj kom ntau li ntau tau.

  4. Feem ntau ntawm cov rog tuaj yuav tsum yog los ntawm unsaturated fatty acids.

     Xaiv qhov chaw ntawm cov roj unsaturated

     Noj qab nyob zoo cov rog, nrog rau yuav luag tag nrho cov vitamins, muaj nyob rau hauv cov ntses. Feem ntau ntawm lawv yog nyob rau hauv cov nram qab no hom: hiav txwv bass, chum salmon, mackerel, carp, salmon. Lawm, koj yuav tsum muab qhov nyiam rau cov ntses tshiab, thiab tsis txhob haus cov kaus poom thiab hom haus luam yeeb.

     Tab sis cov roj zaub yog qhov tseem ceeb ntawm unsaturated fatty acids. Lawv xaiv dav: sunflower, txiv ntseej, flaxseed, camelina, taub dag, sesame, mustard, pob kws, rapeseed, los ntawm grape noob, hom qoob mog, walnut … siv ntau yam khoom.

     Yuav luag txhua cov roj zaub yog qhov tseem ceeb ntawm omega-3 thiab omega-6 polyunsaturated fatty acids. Cia kuv ceeb toom koj ib zaug ntxiv tias qhov kev faib ua feem ntawm omega-3 hauv cov khoom noj yuav tsum tsis txhob siab dhau.

     Tsis muaj omega-3 nyob rau hauv paj noob hlis thiab txiv maj phaub roj, nrog rau ntau hom kab txawv - saffron, macadamia roj.

     Muaj ntau ntau omega-6s nyob rau hauv txiv hmab txiv ntoo roj, nrog rau hauv paj rwb thiab noob hnav roj. Qhov sib piv ze tshaj ntawm ω-3: ω-6 rau qhov zoo tshaj plaws 1: 4 hauv flaxseed (1: 0, 2), rapeseed (1: 1, 8), mustard roj (1: 2, 6) thiab walnut roj (1: 5).

     Cov neeg tuav ntaub ntawv rau cov ntsiab lus ntawm cov rog monounsaturated yog txiv roj roj thiab canola roj.

     Sunflower thiab rapeseed roj muaj feem ntau vitamin E. Txiv roj roj, noob hnav thiab flaxseed roj muaj tsawg ntawm nws.

     Cov roj mustard kuj tseem muaj cov vitamin A thiab beta-carotene tseem ceeb.

     

     Cov ntsiab lus

     1. Cov roj thiab cov rog muaj calorie ntau ntau, yog li koj yuav tsum tau ntxiv rau cov zaub mov me me.
     2. Tsis muaj lub ntsiab lus ntawm kev zam cov rog: yog tsis muaj lawv, koj yuav tsis tuaj yeem nqus cov vitamins, thiab lub cev yuav tsis tuaj yeem ua haujlwm li qub. Zaub xam lav tsis muaj roj yuav tsuas yog los ntawm fiber ntau, thiab feem ntau ntawm cov as-ham yuav tsis absorbed.
     3. Kev coj noj coj ua hauv cov roj / cov rog tsis yog los ntawm lawv lub npe, tab sis los ntawm lawv lub xeev ntawm kev sib sau ua ke ntawm chav tsev kub: cov kua dej muaj ntau cov roj fatty acids uas tsis muaj roj, thiab cov khoom muaj zog - cov khoom saturated.
     4. Qhov kev xaiv zoo tshaj plaws yuav yog kev noj zaub mov ntau dua lossis tsawg dua, uas cov roj zaub yuav yog qhov tseem ceeb ntawm cov rog. Ntxiv lawv rau cov zaub mov npaj txhij. Tab sis koj yuav tsum tsis txhob kib nrog zaub roj.
     5. Rau kib, zoo tib yam butter yog qhov zoo tshaj plaws.
     6. Sim tshem tawm cov khoom noj uas muaj cov rog trans rog los ntawm cov ntawv qhia zaub mov kom ntau li ntau tau (cov khoom noj ceev, cov khoom qab zib tsis zoo, cov khoom ua tiav thiab cov khoom noj uas tsis paub meej). Tsis txhob sib kis, hauv lwm lo lus, butter nrog ntxiv ntawm hydrogenated zaub roj.
     7. Sim mloog cov cim qhia ntawm koj lub cev: sim cov roj sib txawv thiab raug coj los ntawm koj saj.

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