Muaj roj ntau ntau yuav ua rau koj muaj kab mob plawv, xws li mob plawv thiab mob plawv. Ua rau kev hloov hauv kev ua neej xws li kev ua kom lub cev muaj zog thiab poob qhov hnyav tuaj yeem pab txo koj cov roj cholesterol.
Raws li kev noj haus, pib los ntawm kev noj cov txiv hmab txiv ntoo, txiv hmab txiv ntoo, thiab zaub, txiv ntseej, noob, thiab legumes. Noj cov nqaij liab ntau dua thiab tsis txhob ntxiv cov suab thaj thiab cov khoom noj uas ua dhau los.
Tam sim no uas yog lub caij pib zoo. Tsis tas li ntawd, tej zaum koj yuav muaj peev xwm txhim khu lub peev xwm ntawm koj cov khoom noj roj ntau dua. Cov kev tshawb nrhiav tshawb fawb qhia tias muaj qee cov khoom noj muaj cov keeb kwm ntuj ua kom txo tau cov roj (cholesterol), feem ntau yog txo qis LDL (qhov 'roj' roj) uas nyob hauv koj cov ntshav.
Ua tib zoo saib kaum khoom noj uas pab txo koj cov roj (cholesterol). Tsuas nco ntsoov nco qab txog cov khoom noj no tsis hloov rau cov tshuaj noj roj tsawg, thiab thov nrog koj tus kws kho mob tham ua ntej ua tej yam kev hloov loj txog kev noj haus.
1 - Oats
Kev noj zaub mov muaj plua plav hauv cov txiv hmab txiv ntoo tseem txuam nrog kev noj qab haus huv cov roj cholesterol. Oats muaj fiber ntau soluble hu ua beta-glucan. Yog tias koj tam sim no muaj roj ntau ntau, oats tuaj yeem txo cov roj (cholesterol) los ntawm ntau npaum li 20 feem pua. Oats thiab oatmeal kuj yog qhov chaw zoo ntawm cov zaub mov thiab cov protein ntau.
2 - Walnuts
Walnuts muaj cov nplua nuj nyob hauv tib qho monounsaturated thiab omega-3 fatty acids. Noj cov nuts no tej zaum yuav txo tau cov roj cholesterol ntawm 15 feem pua, thiab tseem tuaj yeem ua kom cov hlab ntsha muaj zog thiab txo qhov mob. Walnuts kuj yog ib qho tseem ceeb heev ntawm cov vitamin E, cov zaub mov, thiab B-vitamins.
3 - Cov taum qhuav
Cov taum qhuav , xws li taum taum, taum rog, thiab taum dub, yog cov muaj roj thiab muaj protein ntau. Qee qhov kev tshawb fawb qhia tias ntxiv cov taum rau khoom noj muaj peev xwm txo cov qib roj cholesterol, tsuav yog tag nrho cov calorie suav tsis nce. Cov noob taum kuj muaj cov kab mob B-complex thiab minerals.
4 - Txiv Roj Roj
Txiv roj roj yog qhov zoo tshaj plaws-paub qhov chaw ntawm monounsaturated fatty acids thiab yuav txo tau cov cholesterol thiab o. Txiv roj roj yuav tsum tau muab tso rau hauv plawv noj zaub mov kom zoo rau qhov chaw ntawm cov roj saturated lossis trans nqaijrog. Siv nws rau kev ua noj los yog los ua daim ntaub rau cov zaub nyoos thiab veggies.
5 - Almonds
Cov Almonds muaj siab nyob rau hauv cov khoom noj uas ua rau lub cev tsis muaj zog, cov roj ua kom tsis muaj zog, cov roj minerals, minerals, B vitamins, thiab vitamin E. Almonds ua ib qho khoom noj txom ncauj zoo los yog noj qab haus huv rau ib qho khoom noj los yog ib sab phaj.
6 - Cov Khoom Noj Kua Noob
Cov kua protein muaj nyob rau hauv cov roj hmab yog muaj txiaj ntsim zoo rau cov roj (cholesterol). Noj ob hom taum, kua txiv hmab txiv ntoo, los yog kua txiv hmab txiv ntoo yuav txo tau cov roj (cholesterol) ntau npaum li tsib feem pua. Soy kuj yog ib qho zoo heev ntawm omega-3 fatty acids, vitamins, thiab lwm yam minerals.
7 - Txiv kab ntxwv kua txiv
Cov txiv kab ntxwv kua txiv yog qhov zoo tshaj plaws hu ua tshais noj haus thiab qhov chaw ntawm vitamin C, tab sis nws tseem muaj nyob hauv potassium, magnesium, vitamin A, thiab B-vitamins. Ib txoj kev tshawb xyuas tshawb nrhiav pom tias haus cov txiv kab ntxwv kua txiv txhua hnub txo qis roj cholesterol thiab pom tias kua txiv kab ntxwv kuj yuav pab tau rau cov neeg uas tsis muaj cholesterol siab. Tab sis yuav tsum ceev faj, raws li kua txiv kab ntxwv muaj siab hauv calorie ntau ntau .
8 - Avocado
Avocado yog ib qho zoo heev ntawm monounsaturated fatty acids thiab cog sterols uas tuaj yeem pab txo cov roj (cholesterol). Kev tshawb nrhiav pom tias yuav ntxiv cov avocado rau lub plawv-noj zaub mov zoo tuaj yeem pab txo cov roj carbon cholesterol. Avocado tseem muaj protein ntau, fiber, B vitamins, vitamin K, thiab ntau yam minerals.
9 - Salmon los sis Tuna
Rog ntses dej ntses xws li salmon thiab tuna yog siab hauv omega-3 fatty acids thiab tuaj yeem txo cov qib roj cholesterol, tshwj xeeb tshaj yog thaum koj noj nqaij ntses es tsis txhob muaj cov rog ntawm cov nqaij liab. Herring, trout, thiab sardines kuj muaj hauv omega-3s. Cov ntses tseem muaj protein ntau thiab minerals.
10 - Lentils
Lentils muaj fiber ntau, thiab kev tshawb fawb pom zoo tias muab cov khoom ntim rau cov khoom noj muaj peev xwm txo cov roj ntshav kom ntev li tsuas yog cov calorie suav tag nrho tsis nce. Lentils tseem muaj high B-complex vitamins thiab minerals. Lawv ua ib tug ntxim nyiam ntxiv rau cov kua zaub. Tsis tas li ntawd, tsis zoo li cov taum qhuav, lentils tsis tas yuav tsum tau soaked ua ntej ua noj.
Ib lo lus los ntawm
Cov zaub mov no tau pom tias yuav txo cov roj cholesterol, tab sis nws tseem ceeb heev kom noj ib qho zaub mov noj zoo tag nrho, mob lub cev, thiab nrog koj tus kws kho mob tham txog txhua txoj kev uas tswj cov roj cholesterol.
> Qhov chaw:
> Anerson JW, Bush HM. "Cov kua protein kua qaub ntawm cov roj ntsha lipoproteins: kev soj ntsuam zoo thiab kev ntsuas ntawm kev tshawb nrhiav, kev tswj kev tswj hwm." Jam Coll Nutr. 2011 Apr; 30 (2): 79-91.
> Bester D, Esterhuyse AJ, Truter EJ, van Rooyen J. "Kev mob plawv ntawm cov roj nyeem tau: ib qho kev sib piv ntawm plaub cov khoom noj uas nrov nrov." Nutr Res. 2010 Kaum Ob Hlis; 23 (2): 334-48.
> Cesar TB, Aptekmann NP, Araujo MP, Vinagre CC, Maranhao RC. "Cov kua txiv kab ntxwv kua qis dua roj ntoos qis lipoprotein cholesterol hauv kev sib kis mob hypercholesterolemic thiab pab kho cov ntshav lipid hloov mus rau qhov lipoprotein nyob hauv lub cev thiab cov kev sib tw hypercholesterolemic." Nutr Res. 2010 Oct; 30 (10): 689-94.
> Thies F, Masson LF, Boffetta P, Kris-Etherton P. "Oats thiab CVD risk markers: kev tshawb nrhiav cov ntaub ntawv." Br J Nutr. 2014 Oct; 112 Khoom siv 2: S19-30.
> Wang L, Bordi PL, Fleming JA, Toj AM, Kris-Etherton PM. "Nyhuv ntawm ib qho roj tsawg noj nrog thiab tsis muaj avocados on lipoprotein particle naj npawb, me me thiab subclasses nyob rau hauv cov neeg laus thiab rog rog: ib qho randomized, tswj kev sim." J Lub Plawv Dhia Assoc. 2015 Lub Ib Hlis 7; 4 (1).