Peb txhua tus paub tias kev tswj lub siab noj qab nyob zoo yog qhov tseem ceeb rau kev noj qab haus huv tag nrho. Kev sib xyaw cov khoom noj uas muaj lub plawv zoo rau hauv koj cov zaub mov yog ib kauj ruam tseem ceeb rau kev noj qab haus huv ntawm lub plawv. Los ntawm kev xaiv cov khoom noj muaj txiaj ntsig zoo los txhawb koj lub cev, koj tuaj yeem txo koj txoj kev pheej hmoo ntawm kab mob plawv, txhim kho cov ntshav siab, txhim kho qib roj cholesterol, thiab txhim kho koj cov hlab plawv tag nrho. Los ntawm kev koom nrog cov khoom noj uas muaj lub plawv zoo rau hauv koj cov zaub mov, koj txhawb koj lub cev thaum ua haujlwm txo koj txoj kev pheej hmoo ntawm kab mob plawv thiab txhawb kev mob plawv. Nco ntsoov, kev hloov me me tuaj yeem cuam tshuam loj rau koj lub plawv tag nrho.
Lub plawv yog ib lub cev tseem ceeb heev uas ua haujlwm tsis muaj zog los nqus ntshav thiab xa oxygen thiab cov as-ham rau txhua qhov ntawm peb lub cev. Nws ntaus txog 100,000 zaug hauv ib hnub, ua kom cov pa oxygen thiab cov as-ham mus txog peb lub cev, cov leeg thiab cov ntaub so ntswg. Yog tias tsis muaj lub siab noj qab nyob zoo, peb lub cev poob qis, ua rau muaj ntau yam teeb meem kev noj qab haus huv. Ib tus neeg noj zaub mov muaj kev cuam tshuam ncaj qha rau kev noj qab haus huv ntawm lub plawv, yog li kev koom nrog qee cov khoom noj hauv lub plawv zoo rau hauv koj cov zaub mov yog qhov tseem ceeb los muab cov khoom noj uas nws xav tau.
Kev noj zaub mov zoo, lub plawv zoo tsom rau kev noj cov zaub mov tag nrho thiab cov khoom noj uas ua tiav tsawg kawg nkaus. Cov no muaj xws li txiv hmab txiv ntoo, zaub, whole grains, lean proteins, ceev, noob thiab legumes. Cov khoom noj muaj txiaj ntsig zoo li cov vitamins, minerals, antioxidants, fiber ntau thiab noj qab nyob zoo, cov zaub mov no muab cov khoom noj tseem ceeb hauv lub plawv, cov vitamins thiab minerals. Nws yog ib qho tseem ceeb uas yuav tsum txwv tsis pub koj noj cov roj saturated thiab trans rog, roj cholesterol, sodium thiab ntxiv suab thaj, vim tias cov no yuav ua rau koj muaj kab mob plawv.
1. Txiv hmab txiv ntoo
Berries, nrog rau blueberries, strawberries, thiab raspberries, yog nplua nuj nyob rau hauv antioxidants thiab phytochemicals. Cov tebchaw no ua lub luag haujlwm tseem ceeb hauv kev txo qhov mob thiab oxidative kev nyuaj siab, uas yog qhov ua rau mob plawv.
Cov kev tshawb fawb cuam tshuam tau pom tias cov txiv hmab txiv ntoo ntau dua tuaj yeem txo qis LDL cov roj cholesterol, ntshav siab, qhov hnyav thiab mob.
Tsis tas li ntawd, berries muaj ntau yam khoom noj tseem ceeb, suav nrog fiber ntau thiab vitamins, yog li ntxiv ib qho puv tes rau koj thaum sawv ntxov oatmeal, yogurt, los yog smoothie rau kev txaus siab, tiv thaiv lub plawv.
2. Ntsuab nplooj zaub
Thaum nws los txog rau cov zaub mov zoo rau lub plawv, peb tsis tuaj yeem saib xyuas qhov tseem ceeb ntawm cov zaub ntsuab ntsuab. Tsaus nplooj ntsuab zaub xws li spinach, kale, thiab Swiss chard yog nplua nuj nyob rau hauv cov vitamins A, C, thiab K, nrog rau cov zaub mov tseem ceeb xws li calcium thiab potassium, uas tau pom tias yuav txo cov ntshav siab thiab txhim kho cov hlab ntsha. Kev tshawb fawb luam tawm nyob rau hauv African Cardiovascular Journal hais tias cov nplooj ntsuab ntsuab "kev noj qab haus huv yog txuam nrog qis qis ntawm cov kab mob plawv thiab tej zaum yuav yog ib qho kev cog lus tseem ceeb tiv thaiv cov kab mob plawv. Cov qib siab, ntxiv kom txo tau txoj kev pheej hmoo ntawm kab mob plawv Kev noj ntau yam xim txiv hmab txiv ntoo thiab zaub txhua hnub yog ib kauj ruam zoo los txhawb koj lub siab.
3. Cov ntses rog
Salmon, mackerel, sardines thiab salmon yog qhov zoo tshaj plaws ntawm omega-3 fatty acids, yog ib qho tseem ceeb ntawm cov khoom noj khoom haus hauv lub plawv. Omega-3s pab txo qhov mob, txo qis triglyceride, thiab tiv thaiv lub plawv dhia tsis xwm yeem. Ntxiv nrog rau muaj omega-3 fatty acids, ntses salmon yog ib qhov zoo ntawm cov protein, nplua nuj nyob rau hauv selenium thiab nplua nuj nyob rau hauv cov vitamins B tseem ceeb, nrog rau cov vitamin B12 thiab niacin. Npaj kom noj ob qho nqaij ntses rog hauv ib lub lis piam ua ib feem ntawm kev noj zaub mov zoo.
4. Cov nplej tag nrho
Tag nrho cov nplej, xws li oats, quinoa, nplej xim av thiab cov qhob cij tag nrho, yuav tsum tau suav nrog hauv cov khoom noj uas muaj lub plawv zoo. Lawv yog cov nplua nuj nyob hauv fiber ntau thiab cov as-ham tseem ceeb uas pab txo qis cov roj cholesterol, txhim kho cov ntshav qab zib, thiab ua kom koj lub plawv noj qab nyob zoo. Cov kev tshawb fawb pom tau tias kev noj cov nplej tsis tu ncua tuaj yeem txo qhov kev pheej hmoo ntawm kab mob plawv los ntawm 20%.
Cov nplej tag nrho muaj ntau cov khoom noj thiab fiber ntau dua li cov nplej ua kom zoo zoo li qhob cij dawb los yog mov dawb. Fiber-nplua nuj tag nrho cov nplej pab tswj cov ntshav cholesterol, tiv thaiv cem quav, thiab tswj lub cev hnyav - txhua yam uas ua rau lub plawv noj qab haus huv.
5. Ceev thiab noob
Txiv ntseej thiab noob yog cov khoom noj txom ncauj rau lub plawv nrog ntau yam txiaj ntsig. Lawv nplua nuj nyob rau hauv cov rog noj qab haus huv, fiber ntau, minerals thiab antioxidants, uas pab txo qhov mob thiab txo cov roj cholesterol. Kev noj cov txiv ntoo tsis tu ncua, xws li almonds, walnuts thiab pistachios, tuaj yeem txo qhov kev pheej hmoo ntawm kab mob plawv. Txawm li cas los xij, vim tias lawv muaj calorie ntau ntau, nws yog ib qho tseem ceeb uas yuav tsum tau noj lawv hauv qhov nruab nrab.
6. Taum
Legumes, xws li taum dav, chickpeas thiab lentils, yog qhov zoo tshaj plaws ntawm cov protein, fiber ntau thiab cov zaub mov tseem ceeb. Lawv muaj roj tsawg, tsis muaj roj cholesterol, thiab nquag txhawb kev noj qab haus huv ntawm lub plawv los ntawm kev txo cov ntshav siab, txhim kho cov ntshav qab zib, thiab txo qhov kev pheej hmoo ntawm kab mob plawv. Tsis tas li ntawd, taum paj thiab tempeh, uas yog muab los ntawm cov taum pauv, muaj cov protein ntau thiab tuaj yeem hloov tau cov protein ntau ntawm cov tsiaj hauv lub plawv noj qab haus huv.
7. Avocado
Avocados muaj cov rog monounsaturated. Cov rog zoo no pab txo qis cov roj (cholesterol) phem thiab nce qib roj cholesterol zoo, pab txhim kho lub plawv. Avocados kuj yog ib qho zoo heev ntawm lwm cov khoom noj tseem ceeb xws li potassium, vitamin E thiab vitamin K, ua rau lawv xaiv zoo rau kev noj zaub mov zoo. Cov kev tshawb fawb tsiaj tau pom tias avocado ntxiv tuaj yeem txo qis triglyceride thiab cov roj cholesterol thiab pab txo qhov mob. Tshaj tawm qee cov avocado hlais rau ntawm ci los yog ntxiv avocado rau koj cov zaub xam lav rau lub plawv-boosting boost.
8. Txiv lws suav
Txiv lws suav yog nplua nuj nyob rau hauv lycopene, ib tug haib antioxidant paub rau nws lub plawv-tiv taus zog. Cov kev tshawb fawb pom tau hais tias kev haus lycopene tuaj yeem txo qhov kev pheej hmoo ntawm kab mob plawv, ntshav siab, thiab mob stroke. Koj tuaj yeem noj txiv lws suav nyoos hauv cov zaub nyoos, ua lub hauv paus rau cov kua ntses lossis kua zaub, lossis txawm ci hauv qhov cub kom sov, nplua nuj tsw.
9. Tsaus chocolate
Yog lawm, koj nyeem yog lawm! Tsaus chocolate muaj qhov tsawg kawg nkaus cocoa cov ntsiab lus ntawm 70% thiab yog nplua nuj nyob rau hauv flavonoids thiab antioxidants. Cov tshuaj no pab txo qhov mob, txhim kho cov ntshav khiav, thiab txo cov ntshav siab. Nco ntsoov, kev noj qab haus huv yog qhov tseem ceeb, yog li kho koj tus kheej mus rau ob peb squares ntawm tsaus qhob noom xim kasfes rau ib qho khoom noj qab haus huv, lub plawv zoo.
10. Ntsuab tshuaj yej
Qhov kawg tab sis tsis kawg, cov tshuaj yej ntsuab muaj ntau yam txiaj ntsig kev noj qab haus huv thiab yog ib qho zoo ntxiv rau kev noj zaub mov zoo rau lub plawv. Ntxiv rau qhov muaj caffeine tsawg, cov tshuaj yej ntsuab muaj catechins, ib qho antioxidant uas yuav pab txo qis kev pheej hmoo ntawm kab mob plawv los ntawm kev txhim kho lub plawv thiab ntshav lipid profile.
1. Txo cov roj cholesterol
Kev noj zaub mov kom zoo tuaj yeem pab tswj cov qib roj cholesterol. Los ntawm kev noj cov zaub mov muaj txiaj ntsig zoo li txiv hmab txiv ntoo, zaub, thiab cov nplej tag nrho, peb tuaj yeem txo peb txoj kev pheej hmoo ntawm cov roj (cholesterol) siab, uas ua rau mob plawv. Cov kev xaiv noj zaub mov no muab cov fiber ntau soluble, cov khoom muaj zog uas pab tshem tawm cov roj cholesterol ntau dhau ntawm lub cev. Tsis tas li ntawd, hloov cov rog tsis zoo feem ntau pom nyob rau hauv cov khoom noj uas muaj roj noj qab nyob zoo muaj nyob hauv avocados, txiv ntseej, thiab txiv roj roj tuaj yeem pab tswj cov qib roj cholesterol kom zoo.
2. Tswj ntshav siab
Ntshav siab ua rau muaj kev ntxhov siab rau peb cov hlab plawv thiab ua rau muaj kev pheej hmoo mob plawv. Hmoov zoo, noj zaub mov zoo rau lub plawv muaj ntau yam txiaj ntsig rau kev tswj ntshav siab. Cov zaub mov uas muaj cov poov tshuaj xws li txiv tsawb, qos yaj ywm qab zib, thiab avocados pab txo qis sodium hauv lub cev, yog li tiv thaiv ntshav siab. Tsis tas li ntawd, ntxiv cov proteins lean xws li ntses, nqaij qaib, thiab legumes tuaj yeem pab txhawb kev noj qab haus huv ntshav siab vim lawv cov ntsiab lus tsis muaj roj tsawg.
3. Txhim kho lub cev tiv thaiv kab mob
Kev noj zaub mov kom zoo, lub plawv zoo ua lub luag haujlwm tseem ceeb hauv kev txhim kho peb lub cev tiv thaiv kab mob. Antioxidant-nplua nuj zaub mov, xws li berries, spinach, thiab kale, muab cov vitamins thiab minerals tseem ceeb uas ntxiv dag zog rau peb cov txheej txheem tiv thaiv thiab txhim kho peb lub cev muaj peev xwm tiv thaiv kab mob, kab mob, thiab mob. Los ntawm kev noj cov zaub mov no tsis tu ncua, peb tuaj yeem ntxiv dag zog rau peb txoj kev tiv thaiv thiab txhim kho peb txoj kev noj qab haus huv tag nrho.
1. Cov rog rog
Trans fats yog cov rog tsim muaj nyob rau hauv ntau cov khoom noj thiab kib. Cov rog no nce qib ntawm LDL (tsawg-density lipoprotein) cov roj (tseem hu ua "phem" cholesterol) hauv peb cov ntshav. Trans fats tuaj yeem txo qis HDL (high-density lipoprotein) cholesterol, hu ua "zoo" cholesterol. Qhov kev tsis txaus ntseeg no ua rau muaj kev pheej hmoo mob plawv, mob plawv, thiab mob stroke. Txhawm rau tiv thaiv koj lub plawv kev noj qab haus huv, tshem tawm lossis txo qis koj noj cov khoom noj txom ncauj xws li ncuav qab zib, pastries, margarine thiab zaub mov kib.
2. Cov zaub mov muaj sodium
Kev noj zaub mov ntau-sodium tuaj yeem ua rau ntshav siab thiab ua rau tsis muaj kev ntxhov siab rau lub plawv. Kev noj cov sodium ntau dhau tuaj yeem ua rau cov kua dej khaws cia, ua rau muaj ntshav nce ntxiv, uas tuaj yeem ua rau muaj ntshav siab ntxiv. Cov zaub mov ua tiav thiab ntim khoom xws li cov kaus poom kua zaub, khoom noj ceev, cov nqaij deli, thiab cov cheese ua tiav feem ntau muaj cov sodium ntau. Nco ntsoov nyeem cov ntawv qhia zaub mov, xaiv cov khoom noj uas tsis muaj sodium, thiab xaiv cov khoom xyaw tshiab los tswj lub plawv noj qab haus huv.
3. Saturated rog
Cov roj saturated, feem ntau pom muaj nyob rau hauv cov khoom tsiaj xws li cov nqaij rog, nqaij qaib nqaij qaib, cov khoom noj muaj roj thiab butter, tuaj yeem nce qib LDL cholesterol. Thaum lub cev xav tau me me ntawm cov roj saturated, noj ntau dhau tuaj yeem ua rau nce cov roj cholesterol hauv cov hlab ntsha thiab ua rau muaj kev pheej hmoo mob plawv. Txhawm rau tiv thaiv koj lub siab, xaiv cov nqaij ntshiv, cov khoom noj muaj roj tsawg, thiab xaiv cov rog zoo li txiv roj roj hauv qhov nruab nrab.
4. Qab zib thiab khoom qab zib
Kev noj cov piam thaj ntau dhau tuaj yeem ua rau rog rog, ntshav qab zib thiab mob plawv. Ntxiv qab zib tau muab zais rau hauv ntau yam khoom noj, xws li dej qab zib, cereals, khoom noj txom ncauj, thiab khoom qab zib. Artificial sweeteners, thaum muaj calories tsawg, tuaj yeem ua rau muaj kev phom sij rau kev noj qab haus huv. Kev noj ntau ntawm cov khoom qab zib tuaj yeem ua rau qhov hnyav nce, ntshav qab zib, thiab muaj kev pheej hmoo ntawm kab mob plawv. Txhawm rau tiv thaiv koj lub plawv noj qab haus huv, txwv kev noj qab haus huv, xaiv cov txiv hmab txiv ntoo tag nrho los ua lwm yam khoom noj qab zib, thiab xaiv cov khoom qab zib xws li zib ntab lossis stevia hauv qhov nruab nrab.
5. Cov nqaij ua tiav
Cov nqaij ua tiav zoo li cov hnyuv ntxwm, cov dev kub, nqaij npuas kib thiab cov nqaij deli muaj cov sodium, cov roj saturated thiab cov khoom noj. Kev noj zaub mov tsis tu ncua tuaj yeem ua rau koj muaj kev pheej hmoo mob plawv, ntshav siab, thiab txawm tias qee hom mob qog noj ntshav. Xaiv cov nqaij ntshiv ntawm cov nqaij tshiab, nqaij qaib, thiab ntses rau kev noj qab haus huv protein ntau. Yog tias koj tsis tuaj yeem tiv thaiv cov nqaij ua tiav, xaiv cov kev xaiv uas tsis muaj sodium los yog sim txwv nws rau lub sijhawm tshwj xeeb.
6. Fried and fast food
Cov zaub mov kib thiab zaub mov ceev feem ntau muaj cov roj tsis zoo, sodium, thiab calorie ntau ntau, ua rau muaj kev hem thawj rau koj lub plawv. Cov txheej txheem kib tsis tsuas yog nce cov roj saturated thiab trans rog, tab sis nws kuj txo cov khoom noj muaj txiaj ntsig ntawm cov zaub mov. Kev noj zaub mov tsis tu ncua tuaj yeem ua rau muaj kev pheej hmoo ntawm kev rog rog, cov roj (cholesterol) siab, ntshav siab thiab kab mob plawv. Hloov chaw, siv txoj kev ua noj ua haus kom noj qab nyob zoo hauv tsev, xws li grilling, steaming, lossis ci.
7. Haus dej ntau dhau
Txawm hais tias haus dej haus tsawg yog qhov zoo rau koj lub siab, kev haus dej ntau dhau tuaj yeem ua rau muaj ntau yam teeb meem kev noj qab haus huv, suav nrog kab mob plawv. Kev haus dej ntau tuaj yeem ua rau ntshav siab, ua rau rog rog, thiab ua rau muaj kev pheej hmoo ntawm lub plawv tsis ua haujlwm, mob stroke, thiab lub plawv dhia tsis zoo. Txhawm rau tiv thaiv koj lub siab, kev haus cawv yuav tsum raug txwv rau theem nrab - ib qho dej haus ib hnub rau cov poj niam thiab txog li ob dej haus ib hnub rau cov txiv neej.
● Turmeric yog lwm cov txuj lom uas muaj zog uas muaj cov tshuaj nquag hu ua curcumin, uas muaj cov tshuaj tiv thaiv kab mob thiab antioxidant. Kev noj turmeric tsis tu ncua tau txuas rau txo kev pheej hmoo ntawm kab mob plawv thiab txhim kho cov hlab ntsha ua haujlwm. Ntxiv cov khoom xyaw qab rau koj ua noj tsis yog tsuas yog ntxiv cov khoom noj muaj txiaj ntsig xwb tab sis kuj pab ua kom koj lub siab noj qab nyob zoo.
● Magnesium yog cov ntxhia tseem ceeb uas cuam tshuam nrog ntau cov tshuaj biochemical hauv lub cev, suav nrog cov cuam tshuam rau lub plawv ua haujlwm. Kev tshawb fawb qhia tau hais tias magnesium supplementation yuav pab txo cov ntshav siab, txo cov hlab ntsha thiab txhim kho tag nrho cov hlab plawv. Xws li cov khoom noj muaj magnesium hauv koj cov zaub mov lossis xav txog magnesium ntxiv tuaj yeem ua kom koj lub siab tau txais kev txhawb nqa uas nws xav tau. Cov tshuaj Magnesium tuaj yeem muaj ntau hom, thiab koj tuaj yeem xaiv hom uas haum rau koj raws li koj xav tau.
●Magnesium Taurate yog ib qho ntxiv uas nws lub luag haujlwm tseem ceeb yog los txhawb lub plawv thiab lub zog lub cev. Tsis tas li ntawd, taurine txhim kho cov metabolism hauv rog, txo cov roj cholesterol thiab triglycerides, thiab nce qib "cholesterol" zoo (HDL).
● Vitamin D, tseem hu ua "sunshine vitamin," yog qhov tseem ceeb rau kev tswj cov pob txha kom muaj zog thiab txhawb kev tiv thaiv kab mob. Txawm li cas los xij, kev tshawb fawb tshiab kuj tseem txuas nrog cov vitamin D tsis txaus rau qhov muaj feem yuav mob plawv. Vitamin D3 supplementation yog ib qho tseem ceeb tshwj xeeb tshaj yog rau cov neeg uas tsis muaj hnub ci vim nws pab tswj cov ntshav siab, txo qhov mob, thiab txhim kho cov hlab plawv.
Q: Kev noj zaub mov zoo rau lub plawv yog dab tsi?
A: Kev noj zaub mov zoo rau lub plawv yog hais txog kev npaj pluas noj uas muaj cov khoom noj uas muaj txiaj ntsig zoo rau lub plawv. Nws feem ntau suav nrog ntau yam txiv hmab txiv ntoo, zaub, cov nplej tag nrho, cov nqaij ntshiv, thiab cov rog noj qab haus huv thaum txo qis kev noj cov zaub mov ua tiav, cov rog saturated, thiab ntxiv suab thaj.
Q: Vim li cas kev noj zaub mov zoo rau lub plawv tseem ceeb?
A: Kev noj zaub mov zoo rau lub plawv yog qhov tseem ceeb vim tias nws tuaj yeem pab txo qis kev pheej hmoo ntawm kev mob plawv, txo cov ntshav siab, tswj cov roj cholesterol, thiab tswj lub cev hnyav. Los ntawm kev ua raws li cov qauv kev noj qab haus huv lub plawv, cov tib neeg tuaj yeem txhim kho tag nrho cov hlab plawv thiab muaj peev xwm tiv thaiv kev mob plawv.
Kev lees paub: Kab lus no yog rau cov ntaub ntawv dav dav nkaus xwb thiab yuav tsum tsis txhob raug txhais raws li cov lus qhia kho mob. Qee cov ntaub ntawv blog tshaj tawm los ntawm Is Taws Nem thiab tsis yog kev tshaj lij. Lub vev xaib no tsuas yog lub luag haujlwm rau kev txheeb xyuas, formatting thiab kho cov ntawv. Lub hom phiaj ntawm kev xa cov ntaub ntawv ntau ntxiv tsis txhais tau hais tias koj pom zoo nrog nws cov kev xav lossis lees paub qhov tseeb ntawm nws cov ntsiab lus. Nco ntsoov sab laj nrog tus kws kho mob ua ntej siv cov tshuaj ntxiv lossis hloov pauv koj txoj kev kho mob.
Post lub sij hawm: Oct-17-2023
