Kev txhim kho qib roj cholesterol tsis tsuas yog txhais tau tias txo qis LDL, tab sis nce HDL. Los ntawm kev ua haujlwm txhawm rau txhim kho koj cov qib roj cholesterol, koj yuav tuaj yeem txo koj txoj kev pheej hmoo mob plawv thiab mob hlab ntsha tawg. Txij li lub cev tuaj yeem tsim cov khoom txaus ntawm nws tus kheej cov roj (cholesterol), kev noj zaub mov noj yuav tsum tau tswj hwm. Nrog rau kev qhuab qhia, koj tuaj yeem ua cov kauj ruam txhawm rau ua kom cov qib HDL zoo thiab txo qis LDL cov roj (cholesterol) phem.
Kauj ruam
Ntu 1 ntawm 3: Nkag Siab Cov Roj
Kauj Ruam 1. Kawm paub cov roj (cholesterol) zoo
HDL cov roj (cholesterol), lossis cov lipoprotein ntau ntom ntom, ua haujlwm raws li lub cev pov tseg hauv cov ntshav. HDL combs cov ntshav rau cov roj (cholesterol) phem LDL, thiab tshem tawm ntawm lub siab. HDL txo lub cev o thiab tseem pab tua Alzheimer's tus kab mob.
Kauj Ruam 2. Nug koj tus kws kho mob kom kuaj ntshav cov ntshav
Cov roj (cholesterol) siab tsis pom muaj kev phiv tshwm sim, tab sis nws tuaj yeem ua teeb meem rau kev noj qab haus huv. Cov kab mob tshwm sim los ntawm cov roj (cholesterol) phem yog kab mob loj, thiab yuav tsum tau kho los ntawm kws kho mob. Koj tus kws kho mob yuav qhia txog kev ua neej nyob thiab hloov pauv zaub mov yog tias koj qib HDL tsawg dua 60 mg/dL.
Thaum muaj cov kev ntsuas roj cholesterol hauv tsev uas tuaj yeem siv tau, lawv tsis raug lossis ntseeg tau zoo li kev kuaj ntshav kuaj ntshav
Kauj Ruam 3. Xam tag nrho cov roj cholesterol
Ua tiav cov qib roj cholesterol zoo yog ua ke ntawm kev txwv LDL thiab nce HDL. Txawm hais tias koj saib xyuas ib qho ntawm lawv, nws zoo tshaj kom nkag siab lub tswv yim tag nrho yog tias koj tsis quav ntsej lwm tus. Txhawm rau suav tag nrho cov roj cholesterol, ntxiv LDL, HDL, thiab 20 feem pua triglycerides.
- Triglycerides yog lub cev rog. Yog li, khaws tus lej qis dua.
- Sim ua kom koj cov ntshav tag nrho cov ntshav qis dua 200. Cov ntshav cov ntshav qib siab tshaj 240 suav tias yog qhov siab.
Ntu 2 ntawm 3: Ua Kom Siab Density Lipoprotein (HDL)
Kauj Ruam 1. Teem lub hom phiaj HDL zoo
Cov roj (cholesterol) raug ntsuas hauv milligrams ib deciliter ntawm cov ntshav. Cov neeg uas muaj HDL qis dua 60 mg/dL raug txiav txim tias muaj kev pheej hmoo mob plawv. Ua kom siab dua qib cov roj (cholesterol ntau dua 60 mg/dL, tab sis tsawg dua 200 mg/dL).
Cov neeg uas muaj HDL qib qis dua 40 mg/dL raug txiav txim siab tias yuav muaj kev pheej hmoo siab mob plawv
Kauj Ruam 2. Poob qhov hnyav
Yog tias koj poob 3 kg, koj tuaj yeem nce HDL zoo uas tshem tawm cov roj LDL phem. Kev poob phaus yog ua ke ntawm kev noj qab haus huv thiab kev tawm dag zog. Koj tseem tuaj yeem yuag yuag yam tsis muaj ib txoj hauv kev, tab sis cov phiaj xwm ua tau zoo tshaj plaws tuaj yeem ua tiav nrog ob qho ua ke. Yog xav paub ntxiv, saib phau ntawv qhia no.
- Tsis txhob txhob txwm tshaib plab koj tus kheej. Poob qhov hnyav txhais tau tias noj zaub mov kom noj qab haus huv hauv qhov yog rau lub sijhawm. Yog tias koj txhob txwm tshaib plab, koj lub cev yuav npaj rau kev kub ntxhov thiab pib khaws cov rog, yuav luag zoo li tus dais npaj rau hibernation. Yog li, noj kom txaus thaum sawv ntxov, thiab txo qhov feem ntawm pluas noj tom ntej.
- Tsis txhob cia siab tias qhov hnyav yuav poob sai. Yog tias koj tswj kom poob 1 kg hauv ib lub lis piam, nws tau txiav txim siab ua tiav. Cov neeg feem coob uas sim poob qhov hnyav ntawm qhov hnyav tau poob lub plawv thiab tau tso tseg qhov kev sib tw tiag vim tias lawv tsis tau pom ib qho txiaj ntsig tshwm sim. Nco ntsoov tias kev noj zaub mov nrog kev nce qeeb thiab khov kho zoo dua li kev noj haus yo-yo.
Kauj Ruam 3. Ua haujlwm tas li
Ua kom koj lub plawv dhia li ib nrab teev 5 zaug hauv ib lub lis piam nrog rau kev ua ub no xws li ncaws pob, cheb nplooj, taug kev, khiav, caij tsheb kauj vab, lossis ua luam dej. Ua haujlwm hauv chav dhia dhia kuj tseem zoo, tab sis sim tsis txhob hloov pauv koj li niaj hnub ua. Kev mob siab rau kev ntaus kis las tshiab thiab zoo siab feem ntau xaus nrog rov qab mus rau lub neej nyob ntsiag to.
- Yog tias koj muaj lub sijhawm nyuaj nrhiav sijhawm tawm dag zog, faib kev tawm dag zog lub cev ua peb ntu 10 feeb. Piv txwv li, thaum ua haujlwm, sim ua kom nrawm 10 feeb ua ntej koj so pluas su thiab thaum lossis tom qab noj su, thiab thaum koj mus txog tsev. Yog tias nws tseem nyuaj, tej zaum koj yuav tsis tau npaj los ua ib ce muaj zog niaj hnub ua.
- Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog, sim ua ntu ntu. Kev qhia ua ntu zus muaj cov haujlwm hnyav ua raws tom qab lub sijhawm ua haujlwm ntev dua. Sim khiav ib ceg tawv ntawm txoj kev khiav nrawm, ua raws los ntawm kev dhia ntawm peb laps.
Kauj Ruam 4. Xaiv cov rog zoo
Rog yuav tsum tsuas yog siv nyob rau hauv qhov nruab nrab, thiab xaiv cov nqaij ntshiv txiav. Sim hloov cov nqaij nrog zaub lossis taum ib zaug lossis ob zaug hauv ib lub lis piam hauv koj qhov kev noj zaub mov tsis tu ncua. Cov neeg tsis noj nqaij yuav tsum tau ua kom ntseeg tau tias lawv tau txais kev noj zaub mov zoo txhua hnub.
Qhov zoo tshaj, feem ntau ntawm cov rog noj yuav tsum yog cov rog monounsaturated vim tias hom roj no muaj cov roj cholesterol tsawg, tab sis tswj hwm HDL. Cov rog tsis muaj Monounsaturated suav nrog txiv ntseej (txiv ntseej, txiv laum huab xeeb, cashews, txiv ntseej macadamia, pecans), avocados, roj txiv roj, noob hnav roj, thiab tahini
Kauj Ruam 5. Haus dej cawv hauv qhov nruab nrab
Qhov ntxim siab, kev haus cawv tau cuam tshuam nrog kev pheej hmoo txo qis mob plawv. Ib lossis ob qhov dej haus hauv ib hnub tuaj yeem nce HDL. Cov dej haus uas tau tshwj xeeb cuam tshuam nrog HDL siab thiab LDL qis yog cawv liab.
Kauj Ruam 6. Txiav luam yeeb
Kev haus luam yeeb tau cuam tshuam nrog qib HDL qis. Txoj kev pheej hmoo ntawm kab mob plawv thiab lwm yam mob tau poob qis hauv ob peb teev tom qab txiav tawm. Ntxiv rau, los ntawm kev txiav luam yeeb, nws tseem yooj yim rau koj kom tawm dag zog.
Ntu 3 ntawm 3: Txo qis-Density Lipoprotein (LDL)
Kauj Ruam 1. Nug koj tus kws kho mob yog tias koj yuav tsum noj tshuaj kom txo qis LDL
Lub cev yuav tsis tuaj yeem tswj cov roj (cholesterol) vim muaj hnub nyoog, xiam oob qhab, lossis lwm yam teeb meem kev noj qab haus huv. Cov qib LDL pom zoo tsawg dua 100 mg/dL txawm hais tias tus lej nruab nrab ntawm 100 mg/dL txog 129 mg/dL tseem suav tias nyab xeeb. Koj tus kws kho mob yuav qhia tshuaj yog tias koj qib LDL yog 160 lossis siab dua.
- Qhov feem ntau thiab xaiv cov tshuaj txo qis cov roj cholesterol yog statins.
- Cov tib neeg uas pom qhov tsis zoo rau statins feem ntau yog muab kev kho mob los tiv thaiv cov roj (cholesterol), xws li cov tshuaj tiv thaiv cov roj (cholesterol), cov resins, thiab kev kho lipid-txo qis.
Kauj Ruam 2. Noj qee yam khoom noj kom txo qis LDL
Noj oats, nplej tag nrho, thiab cov zaub mov muaj fiber ntau. Brazil ceev, almonds, thiab walnuts tuaj yeem txo qis LDL. Txij li ntau ntawm cov zaub mov no yog khoom noj txom ncauj, koj tuaj yeem ntxiv lawv rau kev noj qab haus huv lub plawv.
- Omega-3 fatty acids uas pom hauv cov ntses rog, flaxseed, ntses ntses thiab cov tshuaj flaxseed tuaj yeem txo qis LDL thiab nce HDL. Piv txwv ntawm cov rog rog yog salmon, ntses sab, haddock, catfish, sardines, bluefish, tuna, thiab anchovies.
- Noj cov tshuaj hu ua cog sterols thiab stanols kuj tseem tuaj yeem pab tau. Sterols thiab stanols muaj nyob hauv cov kua txiv kab ntxwv, dej qab zib, thiab qee cov margarines uas tau tsim los tawm tsam cov roj (cholesterol) phem.
- Ib txoj hauv kev yooj yim los ua kom koj noj cov rog zoo yog hloov butter nrog canola lossis txiv roj roj, lossis ntxiv flaxseed.
Kauj Ruam 3. Txwv tsis pub muaj cov rog thiab cov rog trans
Cov rog thiab cov rog trans yog cov rog "tsis zoo", nrog rau txo qis HDL thiab nce LDL. Hloov cov roj saturated thiab trans nrog cov rog zoo (saib ntu saum toj no) yuav pab txo qis LDL qib.
- Piv txwv ntawm cov rog rog yog butter, butter, lard, nplawm nplaum, txiv maj phaub, thiab txiv maj phaub roj.
- Piv txwv ntawm trans rog yog ib nrab ntawm cov roj hydrogenated, margarine, ramen, thiab zaub mov nrawm.
Kauj Ruam 4. Hloov cov dej qab zib uas muaj calorie ntau nrog dej thiab tshuaj yej ntsuab
Dej muab cov as -ham tseem ceeb rau lub cev lub cev thiab tsis muaj qab zib uas tuaj yeem nce LDL. Ntsuab tshuaj ntsuab muaj cov tshuaj uas txo cov roj (cholesterol) phem. Txawm hais tias kev tshuaj xyuas ntau thiab ntau qhia qhov txaus ntshai thiab txiaj ntsig ntawm kas fes, neeg feem coob pom zoo tias kas fes cuam tshuam nrog nce qib roj cholesterol.
Txij li kev tshawb fawb tsis ntev los no tau nthuav tawm cov dab neeg qub txog kas fes qhov tsis zoo ntawm kev noj qab haus huv, koj tsis tas yuav zam nws. Nrog kev noj zaub mov zoo, kas fes hauv qhov nruab nrab muaj kev nyab xeeb
Ceeb toom
- Tsis txhob hloov cov rog uas txo qis HDL thiab nce LDL. Cov zaub mov uas muaj cov rog hloov pauv suav nrog butter thiab qee cov margarines, ncuav qab zib thiab ncuav qab zib, ramen, kib zaub mov sai, khoom noj khov, khoom qab zib, ncuav qab zib, khoom qab zib, khoom qab zib, crackers, chips, pluas tshais noj tshais, muaj zog tuav, gravy, tsiaj rog, thiab txau.
- Ua raws txhua tus kws kho mob cov lus qhia.
