Txawm hais tias qee tus ntawm peb koom nrog cov rog feem ntau nrog qhov phem tshaj, qee qhov ntawm lawv yog cov yam ntxwv tshwj xeeb ntawm kev noj qab haus huv tshwj xeeb. Zaub roj yog ib qhov chaw ntawm unsaturated fatty acids, uas muab lub cev tiv thaiv kev loj hlob ntawm mob qog noj ntshav thiab kab mob plawv. Nyob rau hauv lub khw rhawv peb muaj peev xwm tam sim no nrhiav tau ntau hom roj, xws li rapeseed, sunflower, soybean thiab pob kws. Leej twg yuav noj qab nyob zoo thiab yuav ua li cas saib xyuas thaum yuav roj?
Ua ntej yuav cov roj, peb yuav tsum nco ntsoov xyuas daim ntawv lo kom paub tseeb tias nws tsis tshaj qhov zoo tshaj plaws-ua ntej hnub. Nyob rau tib lub sijhawm, nws yuav tsum tau muab khaws cia hauv lub khw kom zoo (cov cai khaws cia tseem tuaj yeem pom ntawm lub ntim), thiab cov ntaub ntawv ntau ntxiv ntawm daim ntawv lo hais txog nws qhov muaj pes tsawg leeg thiab txoj kev nias, qhov zoo dua. Tom qab ntawd peb tab tom soj ntsuam cov roj zoo dua. Tsis txhob yuav cov roj uas tau khaws cia tsis raug lossis muaj cov ntaub ntawv tsawg dhau ntawm daim ntawv lo. Muaj txoj cai raws li cov khoom lag luam zoo tshaj plaws rau kib thiab ua noj yog cov uas muaj monounsaturated fatty acids ntau dua, thiab cov uas muaj polyunsaturated fatty acids yuav tsum tsuas yog siv txias, xws li zaub xam lav.
Vim li cas koj yuav tsum haus cov roj?
- Lawv muaj monounsaturated fatty acids, uas nws noj txaus txo qhov kev pheej hmoo ntawm atherosclerosis thiab kub siab. Qhov no yog vim lawv tswj cov qib roj cholesterol hauv cov ntshav los ntawm kev nce qib ntawm HDL feem zoo thiab txo qis qhov phem, piv txwv li LDL.
- Lawv yog lub hauv paus ntawm omega-3 thiab omega-6 fatty acids.
- Lawv muaj vitamin E, hu ua vitamin ntawm cov hluas vim nws cov nyhuv antioxidant (nws tshem tawm cov dawb radicals, tiv thaiv kev laus thiab mob qog noj ntshav).
Hom roj thiab lawv cov khoom
Ib qho ntawm cov roj uas nrov tshaj plaws yog sunflower, characterized los ntawm ib tug me ntsis saj, tsw thiab golden xim. Nws muaj ntau ntawm omega-6 fatty acids thiab ib qho me me ntawm omega-3. Ntau qhov nthuav, cov roj sunflower muaj cov vitamin E ntau tshaj li cov roj txiv roj, suav tias yog cov roj zoo tshaj plaws. Nws yuav tsis tsim nyog rau kev ua kom ntev ntev thiab ci siab tshaj 100 degrees, yog li tsis txhob overdo nws nrog qhov kub thiab txias thaum siv nws, nws tseem yuav ua haujlwm zoo raws li cov khoom xyaw hauv cov zaub nyoos thiab kua ntses.
Lwm hom kev paub thiab siv yog rapeseed roj, uas kuj muaj vitamin E, omega-3 acids, thiab nyob rau tib lub sij hawm nyob twj ywm tshiab rau lub sij hawm ntev. Nws tsis ntshai qhov chaw tshav ntuj thiab kub dua. Ntawm cov roj, nws kuj yog qhov txawv los ntawm cov ntsiab lus ntawm monounsaturated fatty acids. Nws muaj kev noj qab haus huv heev thiab tsim nyog rau kib, ua noj, zaub xam lav thiab lwm yam "kev sib tw".
Ntawm lwm yam, tsis paub cov roj, nws tsim nyog hais sesame. Nws yog ib qhov chaw ntawm polyunsaturated thiab monounsaturated fatty acids, nws txawv los ntawm kev ruaj ntseg rau lub teeb thiab kub, zoo ib yam li rapeseed, yog li nws yog haum rau noj txias, nrog rau kib los yog ua noj ua haus nyob rau hauv kub kub. Nws muaj ib tug qab ntxiag, muaj zog sesame aroma.
Ntxiv rau cov npe yog kua roj, uas muaj ntau npaum li cas ntawm omega-6 thiab cov kab ntawm omega-3. Nws yog qhov tsim nyog rau kev ua noj, zaub xam lav, kua ntses thiab kib, tab sis tsis ntev. Nws yuav tsim nyog rau cov poj niam thaum cev xeeb tub, vim nws muaj phytoestrogens tseem ceeb, zoo ib yam li poj niam estrogens. Tsis tas li ntawd, lecithin tam sim no tuaj yeem txhim kho daim siab ua haujlwm, nrog rau kev nco thiab kev xav.
Qhov piv txwv kawg yog pob kws roj, uas kuj muaj ntau ntawm omega-6 thiab me me omega-3. Nws yog qhov zoo ntawm cov vitamins E thiab A, tab sis nws yuav tsum tsuas yog siv txias. Nws yuav tsis zoo rau kib, vim tias nws yuav plam nws cov khoom thiab oxidize sai heev, yog li nws yuav tsum tsuas yog ntxiv rau kev ua noj, kua ntses thiab zaub xam lav.