rog

Cov rog yog cov organic tebchaw uas muaj glycerol esters, fatty acids thiab bioactive tshuaj. Cov rog thiab cov rog zoo li yog cov ntsiab lus dav dav - lipids.

Nyob rau hauv tib neeg lub cev, feem ntau ntawm lipids yog concentrated nyob rau hauv cov ntaub so ntswg subcutaneous thiab adipose ntaub so ntswg. Cov tshuaj no muaj nyob rau hauv cov leeg nqaij, daim siab, thiab lub hlwb. Hauv cov nroj tsuag, cov rog tuaj yeem pom hauv txiv hmab txiv ntoo thiab noob. Nyob rau hauv lub ntiaj teb cov nroj tsuag, lub thiaj li hu ua oilseeds yog feem ntau saturated nrog lipids.

Terminology complexities

Koj tuaj yeem tham txog lub luag haujlwm tseem ceeb ntawm cov rog hauv tib neeg lub cev rau lub sijhawm ntev thiab ntau, tshwj xeeb tshaj yog vim muaj ntau qhov tsis paub me me thiab lom zem heev. Tab sis ua ntej, nws yog ib qho tseem ceeb kom to taub cov terminology thiaj li tsis txhob totaub.

Lipid yog lub ntsiab lus tseem ceeb. Lawv qhia cov khoom nrog cov rog-soluble molecule. Cias muab, tag nrho cov rog, fatty acids, fat-soluble vitamins thiab phospholipids hauv cell membranes yog lipids.

Fatty acids yog cov khoom tsim ntawm lub cev. Lawv khaws lub zog, uas lub cev hloov mus rau hauv roj thaum xav tau.

Triglycerides yog lipids nrog cov qauv ntawm peb fatty acids thiab glycerol molecule. Tag nrho cov triglycerides tau muab faib ua 2 pawg: saturated (pom nyob rau hauv cov nqaij thiab cov khoom noj siv mis) thiab unsaturated acids (pom nyob rau hauv cov zaub mov cog). Los ntawm qhov kev xav ntawm lub cev, cov rog uas muaj nyob hauv daim tawv nqaij kuj yog triglycerides.

Sterol (los yog sterol) yog ib pawg ntawm cov tshuaj steroids uas ua haujlwm ntawm lub hauv paus ntsiab lus ntawm cov tshuaj hormones. Nyob rau hauv lub cev lawv ua si lub luag hauj lwm ntawm ib tug structural ib feem ntawm lub hlwb (muaj nyob rau hauv daim nyias nyias). Koom nrog hauv cov metabolism, cuam tshuam rau qib roj cholesterol: cog sterols thaiv kev nqus ntawm "phem" cov roj cholesterol hauv cov hnyuv.

Phospholipids - lawv muaj lub luag haujlwm hauv lub cev. Lub cell membrane yog tsim los ntawm phospholipids. Kev ua haujlwm ntawm txhua lub hlwb nyob ntawm lawv. Feem ntau phospholipids muaj nyob rau hauv daim nyias nyias ntawm daim siab, hlwb thiab lub plawv hlwb. Lawv yog ib qho tseem ceeb ntawm cov hlab ntsha ntawm cov hlab ntsha, koom nrog hauv cov ntshav coagulation thiab cov ntaub so ntswg regeneration.

Chemical thiab biological luag hauj lwm

Hais txog lub luag haujlwm ntawm lipids rau lub cev muaj sia, nws yog qhov tseem ceeb uas yuav tsum nco ntsoov tias lipids yog ib feem ntawm cov hlwb ntawm yuav luag txhua hom ntaub so ntswg, thiab ua ke nrog carbohydrates muab cov haujlwm tseem ceeb thiab lub zog metabolism. Tsis tas li ntawd, sib sau ua ke hauv cov txheej txheem subcutaneous thiab ib ncig ntawm lub cev (hauv cov koob tshuaj tsim nyog) lawv tsim lub cushion tiv thaiv: lawv muab kev tiv thaiv los ntawm kev puas tsuaj, muab thermal rwb thaiv tsev.

adipose cov ntaub so ntswg yog ib lub reservoir ntawm cov as-ham uas tsim lub zog reserves ntawm lub cev. Los ntawm txoj kev, oxidation ntawm 1 gram roj muab lub cev 9 kilocalories. Rau kev sib piv: thaum oxidizing ib qho zoo sib xws ntawm cov proteins lossis carbohydrates, tsuas yog 4 kilocalories ntawm lub zog raug tsim.

Ntuj lipids muaj ntau dua 60 hom fatty acids nrog cov khoom sib txawv. Ib tug fatty acid molecule yog ib tug tshwj xeeb saw ntawm interconnected carbon atoms surrounded by hydrogen atoms. Cov khoom ntawm cov rog nyob ntawm nws qhov ntev. Qhov ntev ntawm cov saw hlau, cov roj ntau dua yog tsim. Cov roj ua kua muaj cov qauv molecular nrog cov hlua luv ntawm atoms.

Lub melting point ntawm cov rog kuj nyob ntawm cov molecule: qhov siab dua qhov hnyav molecular, qhov nyuaj dua rau cov rog kom yaj, thiab qhov phem dua lawv yaj, qhov nyuaj dua rau lub cev zom zaub mov.

Raws li qhov zoo ntawm assimilation, cov rog tau muab faib ua peb pawg. Cov neeg sawv cev ntawm thawj zaug yog nqus los ntawm lub cev los ntawm 97-98%. Lawv yaj ntawm qhov kub qis dua 36,6 degrees. Yog tias melting yuav tsum tau 37 degrees thiab saum toj no, cov rog no yog absorbed nyob rau hauv tus nqi ntawm 90%. Thiab tsuas yog 70-80% yuav muaj peev xwm assimilate yog tias cov khoom xav tau tsawg kawg yog 50-60 degrees Celsius kom yaj.

Classification ntawm natural fats

Rog Rog:

• butter, mis nyuj rog;
• nqaij, lard, tsiaj rog;
• xibtes, txiv maj phaub thiab cocoa taum roj.

Unsaturated Rog:

1. Monounsaturated:
   • txiv roj roj;
   • txiv laum huab xeeb;
   • avocado;
   • txiv ntseej;
   • nqaij qaib.
2. Polyunsaturated:
   • fatty ntses, ntses roj;
   • linseed, rapeseed, sunflower, pob kws, paj rwb, soybean roj;
   • roj los ntawm hom qoob mog, walnut;
   • txiv ntoo thiab noob.

Qhov sib txawv ntawm cov roj saturated thiab unsaturated yog nyob rau hauv cov qauv tshuaj, thiab, yog li ntawd, lawv cov dej num kuj txawv.

Saturated fats tsis muaj txiaj ntsig zoo rau lub cev zoo li cov rog tsis txaus ntseeg. Lawv cuam tshuam tsis zoo rau lipid metabolism, ua haujlwm ntawm lub siab thiab, raws li cov kws paub txog zaub mov ntseeg, yog qhov ua rau atherosclerosis.

Qhov siab tshaj plaws ntawm cov roj unsaturated muaj nyob rau hauv cov roj zaub. Qhov zoo tshaj plaws ntawm lawv cov tshuaj lom neeg thiab cov khoom siv roj ntsha yog polyunsaturated fatty acids. Lawv yog cov khoom tseem ceeb rau lub cev thiab muaj nyob rau hauv daim ntawv teev cov tshuaj indispensable rau tib neeg. Lwm lub npe yog vitamin F, tab sis qhov tseeb, cov khoom ntawm cov rog sib txawv ntawm cov vitamins tiag. Muaj nyob rau hauv tag nrho cov khoom tseem ceeb: nyob rau hauv lub hlwb, lub plawv, lub siab, lub cev xeeb tub. Cov ntsiab lus siab ntawm polyunsaturated fatty acids nyob rau hauv lub embryo, lub cev ntawm ib tug me nyuam yug tshiab thiab nyob rau hauv muaj pes tsawg leeg ntawm cov kua mis kuj tau raug pov thawj. Cov vitamin F uas txaus siab tshaj plaws yog cov roj ntses.

Lub luag haujlwm ntawm polyunsaturated rog

Kev ua haujlwm ntawm polyunsaturated fats:

• pab txhawb kev tshem tawm cov roj cholesterol los ntawm lub cev, uas pab ua kom qeeb ntawm cov kev hloov atherosclerotic;
• ua kom cov phab ntsa ntawm cov hlab ntsha elastic thiab txo lawv cov permeability;
• pab txhawb kev tiv thaiv ntawm ischemia;
• ntxiv dag zog rau kev tiv thaiv kev ua haujlwm ntawm lub cev, tsim kev tiv thaiv ntau yam kab mob thiab ionizing hluav taws xob.

Kev tsis txaus ntawm cov rog polyunsaturated yog ib qho ua rau mob thrombosis.

Raws li cov ntsiab lus ntawm polyunsaturated fatty acids, lipids tau muab faib ua 3 pawg:

1. Nrog siab bioactivity. Cov ntsiab lus ntawm polyunsaturated acids nyob rau hauv lawv yog 50-80%. Nws yog txaus kom haus 20 g ntawm rog los muab lub cev nrog cov khoom tsim nyog. Qhov chaw: zaub roj (pob kws, linseed, sunflower, hemp, soybean, paj rwb).
2. Nrog nruab nrab bioactivity. Cov ntsiab lus ntawm polyunsaturated acids yog qis dua 50%. Qhov xav tau txhua hnub yog muaj nyob rau hauv 50 g ntawm lard, goose los yog nqaij qaib rog.
3. Nrog tsawg bioactivity. Qhov no yog butter thiab txhua yam mis nyuj rog, nqaij nyuj thiab nqaij nyuj rog. Lawv tsis muaj peev xwm muab lub cev tsim nyog tus qauv ntawm polyunsaturated fatty acids.

Triglycerides, phospholipids thiab sterols

Tag nrho cov rog hauv lub cev tuaj yeem muab faib ua 3 pawg:

• triglycerides;
• phospholipid;
• sterols.

Yuav luag 100% ntawm cov rog uas muaj nyob rau hauv tib neeg lub cev yog nyob rau hauv daim ntawv ntawm triglycerides, 95% ntawm cov khoom noj muaj roj kuj khaws cia rau hauv cov qauv no.

Triglyceride yog ib yam khoom uas nws molecule muaj 3 fatty acids thiab 1 glycerin molecules. Nyob ntawm seb muaj lossis tsis muaj hydrogen atoms hauv cov khoom sib xyaw, triglycerides yog saturated, monounsaturated thiab polyunsaturated.

Lub luag haujlwm tseem ceeb hauv lub cev yog muab lub zog. Lawv feem ntau khaws cia hauv cov ntaub so ntswg adipose, tab sis qee qhov triglycerides muaj nyob hauv cov hlwb. Ib qho nyiaj ntau ntawm hom lipid hauv cov hlwb ua rau muaj kev rog rog. Ib qho dhau ntawm triglycerides nyob rau hauv daim siab cov ntaub so ntswg yog fraught nrog fatty degeneration ntawm lub cev, thiab cov ntsiab lus siab nyob rau hauv cov leeg nqaij accelerates txoj kev loj hlob ntawm hom 2 mob ntshav qab zib.

Phospholipids muaj nyob hauv tsuas yog 5% ntawm cov khoom noj. Lawv tuaj yeem yaj hauv dej thiab rog. Vim cov cuab yeej no, lawv tuaj yeem txav tau yooj yim los ntawm cov cell membranes. Cov phospholipid nto moo tshaj plaws yog lecithin, uas muaj nyob rau hauv daim siab, qe, txiv laum huab xeeb, hom qoob mog, thiab taum pauv.

Phospholipids yog qhov tsim nyog rau lub cev los tswj kev ua haujlwm ntawm cov cell membranes. Kev ua txhaum ntawm lawv cov qauv ua rau muaj kab mob siab, ua txhaum ntawm cov ntshav coagulation, daim siab, kab mob plawv.

Sterols yog ib pawg ntawm cov khoom uas muaj cov roj (cholesterol) siab thiab qis lipoproteins), testosterone, cortisol, thiab vitamin D.

Hauv pawg lipids, muaj 2 qhov tseem ceeb fatty acids rau tib neeg lub cev, uas nws tsis tuaj yeem tsim nws tus kheej. Cov no yog linoleic thiab linolenic acids.

Linoleic yog zoo dua lub npe hu ua Omega-6 fatty acid, thiab linolenic acid hu ua omega-3 acid. Tshawb nrhiav lawv zoo tshaj plaws hauv cov noob, txiv ntseej, oily marine ntses.

Cholesterol

Cov roj (cholesterol) yog ib qho tseem ceeb ntawm cov ntaub so ntswg hauv tib neeg lub cev. Nws koom nrog hauv kev tsim cov hlwb tshiab, cov tshuaj hormones, intercellular daim nyias nyias, nyob rau hauv kev nqus ntawm cov vitamins, thiab accumulates zog. Tab sis lub luag haujlwm tseem ceeb ntawm cov roj cholesterol yog khaws cia tsuas yog ntev li ntev tau nws cov ntsiab lus tsis mus dhau qhov kev tso cai txwv (200-250 mg lossis 5,0 mmol / l). Tshaj qhov ntsuas no ua rau muaj kev pheej hmoo ntawm kev mob plawv, obliterating atherosclerosis.

Tag nrho cov roj (cholesterol) hauv lub cev tsim peb pawg:

• high density lipoproteins ("zoo" cholesterol);
• tsawg lipoproteins tsawg ("phem" cholesterol);
• Cov lipoproteins tsawg ntom ntom heev (cov nyhuv tsis zoo).

Cov tshuaj sterol "phem" yog tsim los ntawm cov rog uas tau txais los ntawm kev noj ntau cov butter, nqaij rog heev, qe qe thiab mis nyuj tag nrho.

Txhua hnub, lub cev tsim tawm hauv 1 g ntawm cov cholesterol. Thiab yuav luag tag nrho (0,8 g) yog synthesized nyob rau hauv daim siab, thiab 0,2 g - nyob rau hauv lwm lub hlwb. Tsis tas li ntawd, ib nrab ib gram ntawm cov cholesterol los ntawm cov khoom noj. Nws yog qhov koob tshuaj no tau txais los ntawm sab nraud uas nws yog ib qho tseem ceeb rau kev sim tswj.

Yuav kho cov roj (cholesterol) li cas?

Nws tsis yooj yim rau kev debug qhov sib npaug ntawm cov cholesterol yog tias koj paub cov cai ntawm kev noj zaub mov. Nov yog qee cov lus qhia kom koj noj qab nyob zoo.

1. Tso tseg cov roj refractory ntawm tsiaj xwm.
2. Txhawm rau tshem tawm ntawm cov ntawv qhia zaub mov kib thiab french fries.
3. Noj tsis pub ntau tshaj 3 qe qe ib lub lis piam.
4. Muab qhov nyiam rau nqaij ntshiv.
5. Txo qhov noj cov mis nyuj rog.
6. Ob feem peb ntawm cov khoom noj txhua hnub yuav tsum tau ua los ntawm cov zaub mov cog uas muaj fiber ntau.
7. Haus dej tshuaj yej ntau.
8. Qhia cov roj polyunsaturated rau hauv kev noj haus.
9. Noj nicotinic acid, calcium, vitamins E thiab C.
10. Noj cov kua txiv tshiab (beetroot, dib, zaub ntug hauv paus, kua, zaub qhwv, txiv kab ntxwv, celery).
11. Qhia cov khoom noj uas muaj phytosterols (cov nroj tsuag sterols uas tswj cov qib roj cholesterol) rau hauv kev noj haus: hom qoob mog, nplej nplej qus, noob hnav noob hnav, paj noob hlis thiab taub dag, pistachios, flaxseeds, almonds, ntoo thuv ceev, walnuts, avocados, txiv roj roj.

Kawm, sib qhia

Biologists tau ua ntau yam kev sim ua ntej lawv nkag siab lub hauv paus ntsiab lus ntawm assimilation ntawm cov rog los ntawm lub cev. Nyob rau xyoo 1960, Robert Wolpenheim thiab Fred Matson los ntawm Procter-and-Gamble txiav txim siab tias cov rog hauv plab hnyuv tsis ua kom tag nrho hydrolyze. Ntawd yog, nyob rau hauv cov dej, tsuas yog ob lub molecules ntawm triglyceride raug cais, qhov thib peb tseem tsis hloov.

Ua ntej, ib qho enzyme uas muaj nyob hauv cov qaub ncaug ua rau cov rog. Nyob rau theem tom ntej, ib qho enzyme uas tsim los ntawm cov txiav txiav tau suav nrog hauv kev ua haujlwm. Tom qab ua ob zaug, cov rog yog thauj mus rau hauv cov hnyuv me. Thiab dab tsi yog qhov nthuav: feem ntawm lipids tsis nkag mus rau hauv txoj hnyuv arbitrarily, tab sis tsuas yog tom qab cov teeb liab sib xws uas cov hnyuv me "xa" rau lub plab.

Xwm tau tsim tib neeg digestive system nyob rau hauv xws li ib tug txoj kev uas fatty zaub mov yuav tsis nkag mus rau hauv txoj hnyuv mus txog rau thaum nws ua cov txheej txheem dhau los. Qhov no piav qhia qhov kev xav ntawm lub plab thiab "tag nrho plab" tshem tawm tom qab overeating, tshwj xeeb tshaj yog cov khoom noj uas muaj calorie ntau ntau. Yuav ua li cas cov hnyuv kis cov cim ntse no rau lub plab, biologists tseem tsis tau piav qhia. Tab sis qhov tseeb tseem nyob.

Cov kua tsib thiab cov kua tsib acids pab lub cev thaum kawg ua cov rog. Lawv zom cov lipids mus rau hauv cov khoom me me, uas rov cuam tshuam los ntawm enzyme lipase. Tom qab qhov kawg hydrolysis, monoglycerides thiab fatty acids yog tsim nyob rau hauv lub cev. Lawv dhau los ntawm cov phab ntsa ntawm cov hnyuv thiab twb nyob rau hauv daim ntawv tshiab (nyob rau hauv daim ntawv ntawm cov roj tee coated nrog cov protein) nkag mus rau hauv cov hlab ntsha mus rau thoob plaws lub cev.

Cov ntshav muaj cov lipids tseem ceeb ntawm ntau hom. Ntshav rog saturation hloov thoob plaws lub neej. Qhov no yog cuam tshuam los ntawm cov khoom noj khoom haus, hnub nyoog, lub cev mob, qib hormonal. Kev nce qib ntawm cov rog nruab nrab qhia tau hais tias lub cev tsis zoo siv lipids los ntawm cov zaub mov.

Lwm yam ua rau nce ntshav lipids:

• kev tshaib plab;
• ntshav qab zib;
• mob kab mob siab;
• exudative diathesis;
• mob caj dab;
• cholecystitis;
• mob nephrosis.

Hyperlipidemia (nce qib ntawm cov rog) tau pom nrog kev qaug cawv, ua rau lub siab ua haujlwm tsis zoo.

Cov txheej txheem ntawm cov roj metabolism hauv tib neeg lub cev ncaj qha nyob ntawm cov metabolism ntawm carbohydrates. Nyob rau hauv cov ntaub ntawv ntawm kev noj cov zaub mov uas muaj calorie ntau ntau (nplua nuj nyob rau hauv carbohydrates) yam tsis muaj kev siv lub zog tsim nyog, cov joules tau los ntawm carbohydrates tau hloov mus rau hauv cov rog. Kev sib ntaus tawm tsam kev rog rog yog txo cov calorie ntsiab lus ntawm cov khoom noj. Hauv cov ntawv qhia zaub mov, tsom rau cov protein, rog, vitamins thiab organic acids.

Pathological rog yog qhov tshwm sim ntawm kev cuam tshuam ntawm neurohumoral mechanisms ntawm kev tswj cov carbohydrates thiab cov rog metabolism. Ntau dhau ntawm lipids nyob rau hauv cov hlwb thiab cov ntaub so ntswg ntws mus rau hauv dystrophy.

Cov rog hauv cov zaub mov

Biologists tau hais tias: kwv yees li ib feem tsib ntawm cov calories uas xav tau rau kev tsim hluav taws xob, ib tus neeg yuav tsum tau txais ntawm cov rog rog. Cov kev xav tau niaj hnub yog txiav txim siab los ntawm ntau qhov kev txwv:

• hnub nyoog;
• txoj kev ua neej;
• kev noj qab haus huv.

Cov neeg uas ua lub neej nquag, mus rau hauv kev ua kis las (tshwj xeeb tshaj yog cov kws tshaj lij) xav tau kev noj zaub mov nrog cov ntsiab lus calorie siab. Cov neeg laus, tsis muaj zog, nrog rau qhov hnyav hnyav yuav tsum txiav calories.

Rau kev noj qab haus huv, nws yog ib qho tseem ceeb uas yuav tsum xav txog tsis yog tsuas yog cov roj hauv cov zaub mov xwb, tab sis kuj yog qhov sib piv ntawm kev noj ntau hom lipids. Thiab nco ntsoov qee cov lus pom zoo ntawm kws noj zaub mov:

• saturated acids ua rau cov roj metabolism tsis zoo, ua rau lub siab noj qab haus huv, ua rau muaj kev pheej hmoo ntawm atherosclerosis;
• polyunsaturated fatty acids stabilize cov txheej txheem metabolic, tshem tawm "phem" cholesterol los ntawm lub cev;
• kev tsim txom ntawm cov roj unsaturated (cov roj zaub) ua rau muaj kev chim siab ntawm txoj hnyuv, tsim cov pob zeb hauv cov kua tsib.

Qhov zoo tshaj plaws, kev noj zaub mov "rog" muaj 40% zaub roj thiab 60% tsiaj rog. Thaum lub hnub nyoog laus, qhov feem ntawm cov zaub roj yuav tsum nce.

Qhov ratio ntawm fatty acids nyob rau hauv kev noj haus:

• monounsaturated - 50% ntawm tag nrho cov rog;
• polyunsaturated qab zib - 25%;
• yog '- 25%.

Trans fats – unsaturated fats artificially txhais ua saturated. Siv nyob rau hauv kev lag luam khoom noj khoom haus (sauces, mayonnaise, confectionery), txawm hais tias cov khoom noj khoom haus nruj me ntsis txwv tsis pub lawv siv. Cov rog uas tau dhau los ua cua sov thiab oxidation (chips, french fries, donuts, belyashes, thiab cov khoom noj sib sib zog nqus) kuj ua rau lub cev.

Cov rog tsis zoo:

• saturated rog;
• cov roj cholesterol tsawg thiab tsawg heev;
• trans nqaijrog.

Qhov ntau ntawm cov lipids "tsis zoo" ua rau:

• rog;
• ntshav qab zib;
• kab mob plawv.

Cov rog saturated muaj cov qauv molecular yooj yim dua thiab muaj kev phom sij rau tib neeg lub cev, vim lawv ua rau cov quav hniav loj hlob thiab txhaws cov hlab ntsha.

Piv txwv ntawm cov khoom uas muaj roj saturated:

• margarine;
• tsiaj rog (lub raum, dawb ntawm nqaij, sab hauv, butter);
• txiv maj phaub thiab xibtes roj;
• nqaij rog;
• chaw yuj nyuj;
• cov khoom noj ceev;
• khoom qab zib.

Raws li rau cov nqaij thiab cov khoom siv mis nyuj, lub cev xav tau cov zaub mov no, tab sis cov kev xaiv muaj roj tsawg yuav tsum nyiam.

Qhov ntau dua cov roj saturated noj, cov roj cholesterol ntau dua hauv cov ntshav. Cov roj (cholesterol) feem ntau yog tsim nyob rau hauv cov ntaub so ntswg ntawm lub siab thiab xav tau los ntawm lub cev nyob rau hauv physiological kom muaj nuj nqis. Tshaj li cov qauv ua rau kev txhim kho cov kab mob plawv thiab cov teeb meem vascular.

Trans fats yog cov roj ua kua uas hloov mus rau hauv cov khoom siv (margarines, roj ua noj). Lawv txoj haujlwm hauv kev ua noj yog txhawm rau txuas lub txee lub neej ntawm cov khoom puas tsuaj. Pom nyob rau hauv cov khoom noj uas muaj glycemic Performance index siab.

Noj qab nyob zoo

Kev noj qab haus huv cov rog yog 2 hom unsaturated lipids: monounsaturated (omega-9) thiab polyunsaturated (omega-3, omega-6).

Omega-9, los yog oleic acid, pab txhawb rau cov txheej txheem tseem ceeb hauv lub cev. Nrog nws tsis muaj, cell membranes tsis muaj zog, qhov sib npaug ntawm cov metabolism yog cuam tshuam. Nws muaj nyob rau hauv ntau qhov ntau hauv cov roj txiv roj.

Cov txiaj ntsig zoo ntawm Omega-9:

• muaj immunostimulating zog;
• tiv thaiv kev tsim ntawm malignant qog nyob rau hauv poj niam lub mis;
• txo qhov kev pheej hmoo ntawm kev tsim ntshav qab zib, kab mob plawv;
• tswj cov qib roj cholesterol;
• txhim khu kev tiv thaiv kab mob thiab mob khaub thuas;
• tshem tawm cem quav, tswj cov txheej txheem ntawm digestion;
• txhim kho kev nco;
• relieves kev nyuaj siab;
• txhim kho qhov mob ntawm daim tawv nqaij, rau tes, plaub hau;
• muab lub zog.

Omega-3

Omega-3 plays lub luag haujlwm tseem ceeb hauv lub neej, tab sis lub cev tsis tsim nws tus kheej. Nws cuam tshuam rau kev ua haujlwm ntawm lub hlwb, lub plawv, pob qij txha, ua kom pom qhov muag thiab txo cov roj cholesterol. Nws muaj cov nyhuv anti-inflammatory thiab muaj zog antioxidant zog.

Muaj cov khoom zoo li no:

• ib tug ntses;
• sesame roj, rapeseed roj;
• walnuts;
• flax noob.

Cov txiaj ntsig zoo ntawm Omega-3:

• accelerates cov metabolism;
• nce endurance;
• activates lub hlwb;
• txhim kho mus ob peb vas;
• lub luag haujlwm rau kev noj qab haus huv ntawm daim tawv nqaij;
• txhawb kev poob phaus;
• regulates hormonal tshuav nyiaj li cas.

Cov poj niam cev xeeb tub thiab cov neeg uas muaj kev pheej hmoo ntawm kev mob qog noj ntshav yuav tsum tau noj cov zaub mov uas muaj omega-3 acids. Nws yog ib feem ntawm kev kho kom rov zoo tom qab lub plawv nres, circulatory disorders nyob rau hauv lub hlwb, pob txha, kab mob autoimmune. Siv rau hauv cov khoom siv tshuaj pleev ib ce.

Omega-6

Omega-6 muaj nyob rau hauv paj noob hlis, pob kws, taum roj, hom qoob mog, taub dag, noob poppy, noob paj noob hlis, walnuts. Cov nyiaj tsis txaus ua rau kev nco tsis zoo, ntshav siab, mob khaub thuas, kab mob ntawm daim tawv nqaij, qaug zog ntev.

Tib neeg lub cev xav tau los txo cov roj cholesterol, tiv thaiv thiab kho mob caj dab, tiv thaiv cov paj hlwb los ntawm kev puas tsuaj (tshwj xeeb tshaj yog mob ntshav qab zib), thiab txo cov poj niam los ntawm premenstrual syndrome. Yog tsis muaj Omega-6, lub cev tsis tuaj yeem tsim cov prostaglandin Е1, uas tiv thaiv kev laus ntxov ntxov, kev ua xua thiab kev loj hlob ntawm cov kab mob plawv.

Nutritionists qhia kom siv Omega-3 thiab Omega-6 xws li 1: 1 txog 1: 4 - cov proportions no zoo rau lub cev.

Yuav noj cov zaub mov uas muaj roj li cas: cov lus qhia

1. Tso tseg trans rog.
2. Txo cov roj saturated.
3. Muab kev nyiam rau cov rog los ntawm cov khoom ntuj tsim.
4. Unrefined thiab nyoos roj tsuas yog haum rau hnav khaub ncaws npaj zaub mov.
5. Tsiaj rog yog tsim rau kib.
6. Khaws cov roj rau hauv qhov tsaus ntuj hauv cov thawv ntim khoom kaw.
7. Noj cov ntses marine thiab roj linseed tsis tu ncua - nplua nuj nyob rau hauv omega-Xnumx rog.
8. Qhov piv ntawm zaub roj rau tsiaj - 1: 2, thaum laus - 2: 1.
9. Cov roj (cholesterol) hauv cov zaub mov tsis pub tshaj 300 mg ib hnub twg.
10. Qhov piv ntawm cov roj saturated rau monounsaturated thiab polyunsaturated - 3: 4: 3.
11. Cov rog nyob rau hauv cov zaub mov txhua hnub yuav tsum tsis txhob ntau tshaj ib feem peb ntawm tag nrho cov ntsiab lus calorie.
12. Xaiv ib lub hauv paus ntawm cov roj saturated los ntawm cov nqaij ntshiv, xibtes-qhov loj me ntawm cov nqaij thiab cov mis nyuj tag nrho.
13. Txhawm rau tshem tawm cov rog dhau thaum ci nqaij, siv cov hniav nyiaj hniav kub.
14. Es tsis txhob sausages muab nyiam rau nqaij qaib mis thiab qaib ntxhw.
15. Koj tsis tuaj yeem tso tseg tag nrho cov khoom noj siv mis - cov khoom no tseem ceeb heev rau lub cev, suav nrog kev tswj qhov hnyav. Tab sis kev nyiam yog qhov zoo dua los muab cov khoom noj uas muaj roj tsawg.
16. Raws li ib txwm muaj, qhov sib piv ntawm cov protein, rog thiab carbohydrates hauv cov zaub mov yuav tsum sib npaug ntawm 10: 12: 46.
17. Feem ntau cov khoom noj uas sau tias "tsis muaj rog" lossis "tsis muaj rog" muaj cov carbohydrates ntau.
18. Nyeem cov ntawv cim khoom. Ceev faj ntawm cov khoom noj uas muaj roj txiv roj lossis roj hydrogenated.

Kev xav tau ntawm tus kheej txhua hnub

Rau cov neeg uas ua lub neej nquag, kev noj cov rog yuav tsum raug txo kom tsawg li 25% ntawm tag nrho cov calories noj txhua hnub. Txhawm rau kom paub cov roj hauv grams, koj tuaj yeem siv cov mis:

Tag Nrho Fat (g) = (Tag nrho Calories x 30%) : 9

Yog tias tsis muaj sij hawm los cuam tshuam nrog kev daws teeb meem lej, koj tuaj yeem siv lwm cov qauv yooj yim:

1,3 x koj qhov hnyav = noj rog txhua hnub.

Qhov zoo tshaj plaws ntawm cov rog noj qab haus huv:

• txiv ntseej: walnuts, almonds, pistachios;
• ntses: salmon, tuna, mackerel, trout, herring;
• cov zaub mov cog: txiv ntseej, avocados;
• roj: txiv ntseej, sunflower.

Kev xav tau txhua hnub rau cov rog:

• rau cov txiv neej - 70-154 g;
• rau cov poj niam - 60-102 g;
• cov menyuam yaus hnub nyoog qis dua ib xyoos - 2,2-2,9 g ib kg ntawm qhov hnyav;
• laus dua ib xyoos - 40-97

Deficiency thiab oversupply: dab tsi yog qhov txaus ntshai

Tej zaum tsis muaj leej twg yuav tsum tau piav qhia tias kev noj zaub mov ntau dhau ua rau rog rog. Thiab txoj kev luv tshaj plaws rau kev rog rog yog trans rog.

Kev rog rog tsis yog ib qho teeb meem zoo nkauj xwb. Tshaj qhov hnyav yog ib txwm ua ke nrog ib pob paj ntawm cov kab mob. Ua ntej tshaj plaws, cov hlab plawv system raug kev txom nyem los ntawm cov ntaub so ntswg ntau dhau.

Rau kev rog:

• kev ua haujlwm ntawm daim siab thiab txiav ua haujlwm tsis zoo;
• kev loj hlob ntawm cov kab mob oncological yog ua tau;
• kev hloov hauv cov tshuaj muaj pes tsawg leeg ntawm cov ntshav;
• nce kev pheej hmoo ntawm plawv nres, mob stroke, kab mob plawv;
• hypertension thiab tachycardia tshwm sim;
• Nws ua nyuaj rau lub plawv kom nqus ntshav ncig lub cev.

Kev rog rog tau dhau los ua qhov teeb meem thib ib thoob ntiaj teb. Thiab kawg tab sis tsis tsawg kawg ua tsaug rau cov khoom noj niaj hnub nrog ntau cov roj saturated.

Tab sis tsis muaj teeb meem tsawg rau lub cev yog qhov tsis muaj lipids. Cov poj niam uas ua raws li daim duab, lossis cov neeg uas rog dhau, qee zaum tsis suav tag nrho cov rog ntawm lawv cov khoom noj. Nyob rau tib lub sijhawm, tej zaum, tsis muaj leej twg xav tias tag nrho kev tsis lees paub cov rog tuaj yeem ua rau muaj teeb meem loj dua li phaus ntxiv.

Qhov tseeb, cov rog tau txais lub koob npe nrov tsis zoo. Qee qhov (trans fats) tiag tiag yuav tsum tau muab tshem tawm tag nrho, tab sis cov tsis txaus siab yuav tsum tsis txhob muab tshem tawm ntawm cov khoom noj. Muaj tseeb, thiab ntawm no nws yog ib qho tsim nyog yuav tsum nco ntsoov qhov ntsuas.

Cov cim ntawm tsis txaus

Txhua yam yuav tsum nyob hauv qhov sib npaug. Tsis muaj rog ua rau nws tus kheej muaj teeb meem.

Qhuav ntawm daim tawv nqaij

Cov txheej txheem saum toj kawg nkaus ntawm daim tawv nqaij pib tev tawm thiab khaus - nws yog lub sijhawm los ntxiv cov qog sebaceous, qhov ua haujlwm ntawm uas yog kom moisturize lub epidermis. Avocados, txiv ntseej, txiv roj roj yuav pab kho qhov teeb meem.

Kev chim siab thiab kev nyuaj siab

Tsis muaj lipids cuam tshuam rau lub hlwb ntawm tus neeg. Ntau zaus ntawm kev nyuaj siab lossis kev npau taws, pom qhov kev xav tsis txaus ntseeg? Nws yog lub sijhawm los qhia cov ntses hiav txwv thiab flaxseeds rau hauv kev noj haus. Cov roj uas muaj txiaj ntsig muaj nyob hauv lawv yuav ua rau koj nyob ntsiag to thiab zoo dua.

Fast fatiguability

Tam sim no tsuas yog noj su, thiab lub zog twb qhuav lawm? Tsis muaj zog kiag li? Feem ntau yuav, yog vim li cas nyob rau hauv qhov tsis muaj rog, uas yog lub ntsiab ntawm lub zog. Tshem tawm ntawm qaug zog thiab qaug zog yuav pab tau 20 grams ntawm txiv maj phaub roj cawv rau noj tshais nrog kas fes.

Tsis txhob tso qhov kev xav ntawm kev tshaib kev nqhis

Koj puas tau noj tsis ntev los no thiab koj lub plab twb rumbling? Ib qho qhia meej ntawm "degreasing" ntawm lub cev. Ib me ntsis roj zoo txaus kom txaus siab rau koj txoj kev tshaib kev nqhis. Ib daim avocado, qee cov walnuts lossis ib daim ntawm cov ntses yuav tsis cuam tshuam rau daim duab, tab sis lub cev yuav ua tsaug rau qhov rov ua dua.

Txias txawm nyob hauv tshav kub?

Ib qho ntawm cov haujlwm ntawm cov rog subcutaneous yog los tswj lub cev kub. Vim li no, cov neeg tawv nqaij khov ntau dua thiab ntau dua cov neeg rog. Nyob rau hauv tej yam kev mob ntawm ib tug ntse txo nyob rau hauv huab cua kub (peb tawm hauv lub tsev nyob rau hauv lub txias), lub hlwb ntawm adipose ntaub so ntswg pov tawm ib feem ntawm warming cua sov rau tag nrho lub cev. Ntawm chav kawm, koj yuav tsum tsis txhob tsim cov sab thiab lub plab - ib txheej me me subcutaneous ntawm cov ntaub so ntswg adipose txaus los ua kom sov lub cev.

Tawg

Fatty acids, tshwj xeeb tshaj yog Omega-3, ua lub luag haujlwm tseem ceeb rau kev ua haujlwm ntawm lub hlwb. Lipid tsis muaj peev xwm ua rau lub hlwb ua haujlwm tsis zoo. Cov neeg uas tsis muaj rog pom nws nyuaj rau kev sib sau lawv cov kev xav, tuav lawv lub siab, thiab mloog zoo rau tej yam tseem ceeb. Nws yuav pab txhim kho cov khoom noj uas nplua nuj nyob rau hauv unsaturated fatty acids.

Puas yog qhov hnyav hauv qhov chaw?

Qhov no, ntawm chav kawm, suab paradoxical, tab sis qhov tseeb nws yog. Cov neeg uas noj zaub mov tsis muaj rog, nws yog qhov nyuaj rau kev tshem tawm ntau dhau. Qhov tseeb yog tias raws li qhov xwm txheej, thaum lub cev tsis tau txais cov rog, nws pib kos lub zog los ntawm lwm qhov chaw - cov protein thiab carbohydrates. Nws siv zog los ntawm qhov nws tau txais tsis tu ncua thiab yam nws tsis tas yuav khaws cia. Cov rog subcutaneous tau khaws cia ua "NZ", ntshai tsam siv cov khoom siv, cov nyiaj khaws tseg uas tseem tsis tau rov ntxiv.

Kev pom kev tsis zoo

Kev tsis pom kev tsis pom kev zoo feem ntau yog ib qho teeb meem ntawm kev tsis muaj rog. Qhov tsis muaj Omega-3 acid ua rau glaucoma thiab nce qhov muag siab. Kev noj cov roj trans rog kuj muaj qhov tsis zoo rau lub qhov muag - mus txog qhov tsis pom kev ua tiav.

Joint mob

Pab tiv thaiv kev txhim kho ntawm kev mob caj dab nrog rau lwm yam hauv qab lub zog ntawm cov khoom noj rog. Tab sis rau qhov no nws yog ib qho tseem ceeb uas yuav tau xaiv cov "txoj cai" rog. Salmon fillets, herring los yog sardines, txiv roj roj thiab walnuts yog ib qhov chaw ntawm cov lipids. Tab sis koj yuav tsum tsis txhob nqa mus nrog lawv ib yam - nco ntsoov tias qhov no yog cov khoom noj uas muaj calorie ntau ntau.

High cholesterol

Qib ntawm "phem" cov roj cholesterol ncaj qha nyob ntawm qhov ntsuas ntawm "zoo": qhov ntau dua thawj, qhov tsawg dua qhov thib ob. Koj tuaj yeem nce cov roj cholesterol "zoo" los ntawm kev noj cov ntses hiav txwv ib zaug ib lub lim tiam. Cias muab, txhawm rau kom "zoo" cov roj cholesterol, nws yog qhov yuav tsum tau siv cov rog "zoo".

Ntxub qhov chaw muaj neeg coob?

Nws kuj ua hauj lwm raws li lub teeb liab ntawm lub peev xwm tsis muaj rog. Kev qaug zog los ntawm kev nyob hauv chaw ntau pob lossis cov tog tsis muaj suab nrov yog vim muaj kev cuam tshuam ntawm lub cev. Txhawm rau txhawm rau ntsuas cov suab nrov yuav pab cov khoom muaj Omega-3.

Avitaminosis

Tsis kam noj cov zaub mov muaj roj ib txwm yog beriberi A, D, E thiab K. Cov vitamins no yog cov khoom muaj roj-soluble. Ntawd yog, txhawm rau kom lub cev tuaj yeem nqus tau lawv, nws xav tau cov rog. Ib txoj hauv kev zoo los txhim kho cov vitamin tshuav yog qhia cov roj rau hauv cov zaub mov. Zoo dua txiv maj phaub, txawm lub fact tias nws belongs rau cov rog saturated. Qhov no yog qhov zoo tshaj plaws kev xaiv rau activating fat-soluble vitamins.

Dab tsi yuav tsum yog qhov feem pua ​​​​ntawm lipids hauv lub cev

Nyob rau hauv tib neeg lub cev 2 hom rog deposits yog sawv cev. Qhov no yog qhov tseeb subcutaneous txheej (pom) thiab thiaj li hu ua visceral (nyob ib ncig ntawm lub hauv nruab nrog cev). Kev suav cov feem pua ​​​​ntawm cov rog hauv lub cev, coj mus rau hauv tus account ob hom adipose ntaub so ntswg. Tab sis sab hauv reserves yog active nyob rau hauv cov nqe lus ntawm cov metabolism ntau tshaj li greasy txheej nyob rau hauv daim tawv nqaij. Yog li ntawd, nyob rau hauv thawj theem ntawm kev noj haus, poob phaus pib los ntawm sab hauv - thawj zaug cov rog tawm hauv plab kab noj hniav, thiab tsuas yog tom qab nws sab nraud centimeters. Li no qhov kev suav: nrog kev txo qis hauv tag nrho lub cev qhov hnyav li ntawm 5-10%, cov roj cov ntsiab lus nyob rau hauv lub plab kab noj hniav yog txo los ntawm 10-30%.

Rau cov poj niam, qhov feem pua ​​​​ntawm lipids ntawm 5-8 cov ntsiab lus siab dua li cov txiv neej, thiab nyob rau hauv 20-25%. Tab sis cov no tsuas yog qhov ntsuas nruab nrab uas txawv rau cov hnub nyoog sib txawv.

Yog hais tias rau cov txiv neej bodybuilders, txo qhov "rog" feem pua ​​​​ntawm qhov tsawg kawg nkaus yuav luag tsis ua rau muaj kev phom sij rau kev noj qab haus huv, ces tus poj niam lub cev tuaj yeem hnov ​​​​mob heev rau "qhuav" - mus txog qhov mob hormonal loj.

Raws li rau cov txiv neej, lub xub ntiag ntawm 15-20% lub cev rog tso cai rau lawv kom haum. Rau "pob" ntawm cov xovxwm tau pom ntawm qhov taw qhia ntawm 10-12%, thiab 7% lossis tsawg dua yog qhov pom ntawm bodybuilders thaum sib tw.

Koj tuaj yeem xam qhov feem pua ​​​​ntawm cov rog hauv lub cev siv cov cuab yeej tshwj xeeb los ntawm kev ntsuas qhov tuab ntawm cov quav ntawm lub cev. Txoj kev no yog nquag siv los ntawm cov neeg ua haujlwm koom nrog hauv kev tsim lub cev. Ib qho kev xaiv yooj yim dua yog cov khoom siv hluav taws xob zoo li qub. Hauv ntau cov qauv, nws tuaj yeem suav cov ntsiab lus ntawm cov rog hauv lub cev.

Cov khoom siv los txo lub cev rog

Yog li, los ntawm kev ntsuas yooj yim, nws tau pom meej: muaj roj me ntsis hauv lub cev ntau dua li qhov tsim nyog. Koj tuaj yeem tshem tawm ntau dhau yog tias koj kho koj cov zaub mov thiab kev ua si lub cev. Tab sis, ntxiv rau, muaj ntau yam khoom los ntawm cov txheej txheem sebaceous melts txawm sai dua. Nutritionists hu lawv cov roj burners thiab muab faib ua ob pawg: kua thiab khib nyiab.

Liquid Fat Burners

1. Dej. Ua kom cov metabolism sai sai yog tias koj haus ib khob dej 20 feeb ua ntej noj tshais. Thaum nruab hnub, nws yog ib qho tseem ceeb kom haus dej ntawm ib thiab ib nrab mus rau 2 litres ntawm cov dej ntshiab uas tsis yog carbonated.
2. Tshuaj yej ntsuab. Ntuj roj burner uas speeds li metabolism.
3. Kas fes. Ib khob ntawm cov dej haus no, qaug cawv ua ntej kev ua kis las ncaws pob, yuav ua rau lub cev kub thiab ua kom cov rog rog. Qhov kev xaiv no, rau qhov laj thawj pom tseeb, tsis haum rau cov neeg mob ntshav siab.
4. dej barley. Ua kom cov rog subcutaneous, tshem tawm toxins los ntawm lub cev.
5. Txiv qaub dej. Pab lub cev kom tshem tawm qhov hnyav dhau, txhim kho kev tiv thaiv kab mob, txo qis qab los noj mov.
6. Freshies. Freshly squeezed kua txiv muaj ntau cov vitamins. Thiab lawv ua lub luag haujlwm tseem ceeb hauv cov txheej txheem ntawm kev kho thiab ntxuav lub cev ntawm txhua yam uas yog superfluous.
7. Liab caw. Tsis yog txhua leej txhua tus lees txais cov txiaj ntsig ntawm cov roj burner, tab sis qee cov kws kho mob hais tias ib khob cawv ua ntej noj hmo txo ​​qis qab los noj mov. Qhov tseem ceeb tshaj plaws yog tias kev siv cawv tsis hloov mus ua tus cwj pwm phem.

Khoom Roj Burners

1. Kashi. Ntxuav lub cev ntawm co toxins. Qhov zoo tshaj plaws hauv kev tawm tsam lub cev rog yog oatmeal thiab buckwheat.
2. Zaub. Asparagus thiab zaub qhwv tshem tawm cov kua ntau dhau ntawm lub cev, tiv thaiv cov rog rog thiab tsim cov edema, thiab tswj cov metabolism. Cov txiaj ntsig zoo kawg nkaus hauv kev zom cov rog muaj qhiav.
3. Cov khoom noj protein. Natural fat burners ntawm cov zaub mov protein yog qe dawb, ntses, thiab nqaij ntshiv. Lawv kuj pab txhawb kom muaj kev sib koom ua ke ntawm cov leeg nqaij es tsis txhob muaj rog hauv lub cev.
4. Txiv hmab txiv ntoo, berries. Cov txiv hmab txiv ntoo nplua nuj vitamin (xws li lwm cov txiv hmab txiv ntoo citrus) yog ib qho zoo tshaj plaws roj burners. Kiwis thiab txiv apples yog qhov zoo rau kev poob phaus - lawv normalize plab hnyuv. Pineapple muaj cov tshuaj bromelain, uas yaj cov rog. Muaj ib qho enzyme uas zom cov roj molecules hauv raspberries thiab raisins.
5. Cov mis nyuj. Kefir, ntuj yogurt thiab tsev cheese rhuav tshem cov nqaijrog.
6. Cov txuj lom. Spicy spices txhawb kev nce hauv lub cev kub thiab tawm hws, uas ua rau kom tawg ntawm cov rog subcutaneous.

Los ntawm cov khoom uas tau teev tseg, nws yog ib qho yooj yim los ua cov zaub mov muaj roj hlawv. Cov tais diav uas nrov tshaj plaws ntawm cov kev pab cuam khoom noj uas txo qis feem pua ​​​​ntawm cov rog yog Sassi haus, hu ua Bonn kua zaub thiab txiv hmab txiv ntoo thiab ntsim cocktails. Tag nrho cov tais diav no yooj yim los npaj koj tus kheej hauv tsev.

Haus Sassi tso lub cev los ntawm cov kua dej ntau dhau thiab ua kom cov metabolism sai. Nws muaj 2 liv dej, ib teaspoon ntawm crushed Ginger, 1 sliced ​​​​ dib, slices ntawm ib tug txiv qaub thiab ob peb mint nplooj.

Rau Bonn kua zaub koj xav tau 1 cabbage, 2 ntawm Sweet peppers, celery paus thiab stalks, ob peb txiv lws suav. Yog tias xav tau, cov kua zaub tuaj yeem ntxiv nrog lwm cov khoom xyaw uas tuaj yeem zom cov roj molecules.

Rau cocktails tiv thaiv rog dhau, nws yog qhov zoo dua los xaiv ib qho kev sib xyaw ntawm txiv qaub thiab mint, txiv kab ntxwv thiab pineapple, celery thiab txiv apples, qhiav thiab ntsim txuj lom.

Txawm li cas los xij, cov npe ntawm cov khoom yog qhov dav heev, yog li muaj qee yam los sim nrog.

Hlawv cov rog ntau dhau yuav pab tau ... rog

Ntawm chav kawm, qhov no tsis suab zoo heev, tab sis qee cov kws tshawb fawb tau rov hais dua qhov no. Nyob rau hauv lawv lub tswv yim, nws yog txaus los txo qhov feem ntawm cov carbohydrates kom tsawg thiab me ntsis nce ib hnub ib feem ntawm cov roj (tseem, trans fats tsis suav nrog nyob rau hauv pawg no), thiab cov txheej txheem ntawm yuag poob yuav pib, thiab theem ntawm " Cov roj (cholesterol) zoo yuav nce ntxiv. Nyob rau tib lub sijhawm, cov kws tshawb fawb hais tias: cov roj noj yuav tsum tau nce ntxiv vim cov nqaij liab, ntses hiav txwv, txiv roj roj thiab txiv ntseej. Nqaij qaib, nqaij npuas me me, avocado, taum paj, roj rapeseed kuj txais tos. Qhov no txoj kev yog reminiscent ntawm lub Mediterranean noj.

Thaum koom nrog kev sib ntaus tawm tsam cov rog dhau, qhov piv ntawm cov calories noj thiab hlawv yog qhov tseem ceeb. Cov rog "muaj txiaj ntsig" - qhov no, tau kawg, yog qhov zoo, tab sis kev them nyiaj kuj tseem tsis tau muab tso tseg.

Tej zaum xws li ib qho kev pab cuam rau hlawv cov rog subcutaneous muaj cai muaj nyob, thiab nws muaj peev xwm ua tau tias nws pab tau ntau yam. Ua li ntawd, rau txhua tus neeg koj yuav tsum tso cov khoom qab zib, pies thiab buns, thiab cov khoom noj uas tau tso cai los ntawm kev noj haus, txawm hais tias lawv suav nrog hauv cov npe uas muaj roj ntau, muaj txiaj ntsig zoo. Hauv qhov me me thiab lawv dhau los ua kev noj haus. Tom qab tag nrho, rau kev poob phaus nws yog ib qho tseem ceeb tsis txhob tso tseg cov khoom, tab sis hloov mus rau hauv kev noj haus.

Noj qab nyob zoo cov rog rau poob phaus yuav tsum muaj nyob rau hauv xws li cov khoom:

• nqaij;
• ceev;
• txiv roj roj;
• cheese;
• avocado;
• qab zib chocolate;
• rog.

Hais txog cov khoom kawg, peb nco ntsoov: txawm tias qhov tseeb tias lard yog tus yeej ntawm cov ntsiab lus ntawm cov rog, nws tseem ua rau poob phaus, vim nws muaj cov lipids tsis txaus. Ib zaug hauv lub cev, lawv rhuav tshem cov rog rog. Tsis tas li ntawd, raws li qee qhov chaw, lard ntxiv dag zog rau lub cev tiv thaiv kab mob, ua haujlwm tiv thaiv oncology, kab mob plawv thiab vascular.

Qhov tseeb tiag tiag

Qhov tseeb tias cov rog yog qhov tsim nyog rau lub cev kom ua tiav kev ua haujlwm thiab kev noj qab haus huv ib txwm muaj tseeb. Tab sis cov lipids hauv tib neeg lub cev tau faib qee yam haujlwm nthuav dav, uas ntau tus tsis tau twv.

1. Rau lub hlwb. Lub hlwb, raws li biologists, yuav luag 60% rog. Cov rog "casing" envelops txhua fiber ntau ntawm cov hlab ntsha paj hlwb, uas ua rau kom muaj kev sib kis sai ntawm impulses. Kev noj zaub mov tsis muaj rog tiag tiag ua rau lub hlwb ntawm "lub tsev thaiv" nws yuav tsum ua haujlwm. Lub hlwb xav tau omega-3 fatty acids kom ua haujlwm zoo.
2. Rau lub ntsws. Lawv lub plhaub sab nrauv yog yuav luag tag nrho cov rog. Hauv cov menyuam mos ntxov ntxov, lub ntsws tsis muaj txheej tiv thaiv rog, yog li cov menyuam yaus xav tau kev pab sab nraud. Qee cov kws tshawb fawb taug qab qhov kev sib txuas ntawm kev noj cov rog tsis txaus thiab kev txhim kho mob hawb pob.
3. Rau kev tiv thaiv. Kev tsis txaus ntawm lipids pom nyob rau hauv butter thiab txiv maj phaub roj, raws li qee cov kws tshawb fawb, ua rau qhov tseeb tias leukocytes (cov qe ntshav dawb) poob lawv lub peev xwm los lees paub thiab rhuav tshem cov kab mob, cov kab mob thiab cov kab mob.
4. Rau daim tawv nqaij. Phospholipids yog cov khoom tseem ceeb ntawm cov cell membrane. Yog tsis muaj qhov xav tau ntawm cov rog, cov hlwb raug rhuav tshem, uas txhais tau hais tias cov qauv ntawm cov ntaub so ntswg thiab lub cev raug cuam tshuam. Qhov no kuj siv tau rau daim tawv nqaij - lub cev loj tshaj plaws hauv tib neeg lub cev. Cov tawv nqaij qhuav thiab chapped yog qhib qhov rooj rau cov kab mob.
5. Rau siab. Saturated fats nyob rau hauv cov nyiaj txaus kuj muaj txiaj ntsig. Tsawg kawg, qhov no yog cov kws tshawb fawb uas tau tshuaj xyuas cov neeg nyob hauv Pacific Islands hais. Cov pab pawg neeg uas noj zaub mov muaj xws li txiv maj phaub roj tsis muaj teeb meem plawv.
6. Rau cov tshuaj hormones. Cov rog yog cov yam ntxwv ntawm cov tshuaj hormones uas tswj ntau lub cev ua haujlwm, suav nrog kev ua me nyuam. Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tsum tsis txhob noj cov zaub mov uas muaj calorie tsawg hauv kev noj zaub mov ntawm cov tub ntxhais hluas ntxhais hluas thaum lub sij hawm loj hlob, vim tias qhov tsis txaus ntawm cov tshuaj tuaj yeem cuam tshuam rau kev loj hlob thiab kev ua haujlwm ntawm qhov chaw mos.

Ntau tus neeg tsis ncaj ncees cais cov lipids ua cov khoom noj "phem" thiab tsis kam noj cov zaub mov muaj roj. Thiab lawv tseem tsis paub tias lawv ua rau lawv lub cev raug mob dab tsi. Tab sis nws tsim nyog ua tib zoo saib cov tshuaj no kom nkag siab: lawv tsim nyog rau lub cev, thiab qhov ua rau hnyav dhau tsis yog nyob rau hauv cov roj thiab cov ntses hiav txwv, tab sis nyob rau hauv qhov tsis ncaj ncees lawm saib ntawm cov ntsiab cai ntawm kev noj haus.