Rog, tsuas yog los ntawm hnov ​​qhov lus ntawd koj twb ua txhaum ntawm koj noj. Zoo, tsis yog txhua yam rog ua rog thiab tsis zoo. Kuj, rog yog qhov tseem ceeb rau lub cev kom ua haujlwm zoo.

Chemically, rog yog tsim los ntawm lub koomhaum ntawm peb hom fatty acids thiab glycerol molecule li no lub npe triglycerides lossis triglycerides. Ua los ntawm ob qho tib si nroj tsuag thiab tsiaj, lawv muaj cov tshuaj tsis haum rau dej.

Nyob rau hauv dav dav, lo lus rog yog hais txog lub keeb hauv lub xeev khov kho. Thaum nws yog kua, peb nquag hais nws li roj.

Dab tsi yog rog siv rau?

Peb tau siv los mloog tias cov rog yog cov zoo villains ntawm qhov hnyav nce, tab sis lub tswvyim no maj mam dhau los ua qhov qub. Nws yog qhov tseeb tias lawv yog caloric thiab qee qhov tuaj yeem ua rau muaj kev phom sij rau kev noj qab haus huv yog tias noj ntau dhau. Txawm li cas los xij, cov rog yog cov haujlwm tseem ceeb rau lub cev.

Txog cov pib, lawv ua raws li qhov chaw thiab lub zog ntawm lub zog, ib lub roj ntawm cov rog yog txaus los tsim cuaj calories ntawm lub zog. Cov vitamins, piv txwv li A, D, E thiab K, piv txwv, kuj yog qhov tseem ceeb rau kev tsim hluavtaws lossis ua haujlwm ntawm lwm yam, lawv yog cov roj-soluble, uas yog, lawv tsuas tuaj yeem zom, nqus thiab thauj hauv lub cev nrog rau rog. Lipoproteins thiab qee cov tshuaj hormones pw ua ke kuj yog nyob ntawm nws ua haujlwm.

Qee hom rog yog qhov tseem ceeb ntawm cov roj ntsha, xws li omegas 3 thiab 6, cov zaub mov tseem ceeb hauv cov zaub mov noj. Thaum kawg, nws tsim nyog nco ntsoov tias lipid txheej ua haujlwm zoo li thermal insulator, tiv thaiv lub cev los ntawm qhov kub tsis txias.

Yog txhua yam rog ib yam?

Tsis tau. Lawv sib txawv raws lawv muaj pes tsawg leeg. Ntsib txhua hom:

Txaus

Nws muaj nyob hauv cov nqaij liab thiab dawb, mis thiab qab zib, butter, qab zib, cheese, mis nyuj chocolate, txiv maj phaub roj, thiab txiv maj phaub roj, thiab lwm yam. Nws tsis tas yuav tsum tshem tawm hauv daim ntawv qhia zaub mov, tab sis nws txoj kev noj nws yuav tsum yog mob xwm yeem. Tshaj dhau los pab txhawb qhov nce hauv LDL, cov roj (cholesterol) phem, hauv cov hlab ntsha. Tsis tas li, hom no tsis muaj cov roj ntsha tseem ceeb, tab sis nws ua lub luag haujlwm tseem ceeb hauv kev sib xyaw ntawm cov cell thiab muaj lub luag haujlwm rau kev khaws cov vitamins A, D, E thiab K. Nws cov khoom noj yuav tsum tsis pub dhau 10% ntawm calories noj nyob rau hauv ib hnub.

Monounsaturated

Tsis zoo li cov khoom noj txaus, nws txhawb nqa kom txo qis LDL cov cholesterol hauv cov ntshav. Txawm li cas los xij, kev noj yuav tsum yog mob pesnrab kom tsis txhob nce phaus. Qhov siab kawg ntawm 20% ntawm cov calories txhua hnub.

Polyunsaturated

Nws yog ib hom rog ntau rau kev noj qab haus huv. Nws kuj tseem pab txo cov ntshav hauv LDL kom qis hauv cov ntshav. Nws kuj ua rau kev tiv thaiv kev tiv thaiv ntawm cov hlwb, ua kom lub cev tiv thaiv tsis muaj zog thiab koom nrog hauv kev tsim cov tshuaj hormone. Lub ntsiab ntawm polyunsaturated rog yog omega 3 thiab omega 6. Ob qho tib si hu ua qhov tseem ceeb, vim hais tias lub cev tsis ua lawv. Yog li ntawd, nws yog qhov tsim nyog kom tau lawv los ntawm zaub mov. Qhov kev nqus ntawm polyunsaturated yuav tsum nyob nruab nrab ntawm 6 thiab 10% ntawm cov calories txhua hnub.

Trans rog

Nws yog cov rog uas tau los ntawm cov txheej txheem tshuaj hu ua hydrogenation, hauv cov roj zaub ua kua tau hloov mus ua cov rog rog. Nws muab cov ntawv sau thiab nkig rau cov khoom noj khoom haus, uas yog vim li cas nws tau thiab txuas ntxiv mus siv dav hauv kev lag luam. Txawm li cas los xij, nws tsis muaj ib qho txiaj ntsig kev noj qab haus huv thiab nws txoj kev noj nyob rau hauv ib qho ntau yog tsis pom zoo. Cov zaub mov muaj nyob hauv thiab uas yuav tsum tau zam nws muaj xws li margarine, khoom noj txom ncauj, khoom noj qab zib, thiab ncuav qab zib. Tsis tas li feem ntau npaj txhij-noj zaub mov zoo li pizza, lasagna, thiab burgers.

Xws li hauv cov ntawv qhia zaub mov

Npaj los koom nrog cov rog hauv koj cov zaub mov noj? Hauv qab no yog cov npe ntawm qee cov zaub mov uas zoo tshaj plaws rau qhov no - thiab tus nqi noj haus zoo tshaj.

  • Avocado: Cov txiv hmab txiv ntoo no muaj cov roj monounsaturated, uas zoo rau lub plawv thiab txo qis LDL cov roj cholesterol. Txawm li cas los xij, kev siv yuav tsum txwv rau ib nrab ntawm ib hnub, vim nws yog caloric heev. Sim ua qhov hloov pauv rau butter thiab mayonnaise ntawm qhaub cij thiab zaub nyoos.
  • Qe: muaj 5 gram ntawm cov rog nyob rau hauv tag nrho tsuas yog 1,5 yog ntawm hom saturated. Khoom noj khoom haus kuj yog qhov zoo ntawm cov protein thiab lwm yam khoom noj tseem ceeb. Txawm hais tias nws tau hu tawm los ua cov neeg phem cov roj (cholesterol) hauv ntau xyoo lawm, kev tshawb fawb tsis ntev los no tau qhia tias cov qe tsis nce txoj hauv kev muaj kab mob plawv. Qhov uas hais no yog nce mus txog ib lub qe tauj ib hnub. Ib qho tswv yim yog haus nws rau pluas tshais, vim tias cov zaub mov tseem yuav pab kom koj satiety thaum nruab hnub.
  • Txiv roj roj: cov roj ntsha tseem ceeb ntawm kev noj zaub mov hauv Mediterranean pom tias yog ib qho zoo tshaj plaws hauv lub ntiaj teb tsom txog 10 gram ntawm cov rog zoo hauv 1 lub rooj noj mov. Nws tau ntim nrog cov txiaj ntsig: nws pab koj kom poob phaus, tswj cov roj cholesterol, thiab tiv thaiv koj lub siab thiab lub hlwb. Tab sis vim nws yog caloric, nws yog 100 calories ib tablespoon, haus hauv cawv.
  • Ntses "Fatty": cov uas muaj qhov zoo ntawm omega-3 fatty acids, xws li herring, salmon, tuna, sardines, mackerel thiab trout. Qhov kev pom zoo yog kom noj tsawg kawg ob zaug ib vas thiv.
  • Tuav qhob noom xim kasfes: Cocoa butter, ib qho ntawm cov khoom noj thiab uas feem ntau yog hloov los ntawm hydrogenated cov rog hauv cov khaub noom zoo nkauj, yog nplua nuj hauv cov rog polyunsaturated. Tab sis yuav suav hais tias yog iab, chocolate yuav tsum tau ua los ntawm 70% cocoa hmoov. Haus ntau txog 30 gram ib hnub twg.
  • Almonds: nplua nuj hauv cov mono thiab polyunsaturated cov rog, lawv kuj yog cov uas ua kom muaj fiber ntau. Lawv pab koj kom poob ceeb thawj, tswj cov roj cholesterol, thiab tiv thaiv cov ntshav qab zib, tab sis kev noj yuav tsum tsis pub tshaj 40 grams tauj ib hnub. 

Flax: cov noob nyob rau hauv dav yog nplua nuj nyob rau hauv cov rog zoo, thiab flaxseed muaj qhov zoo vim nws yog ib qho khoom noj zoo heev, uas tuaj yeem noj hauv zaub nyoos, kua ntses, kua txiv, khoom qab zib thiab kua mis nyeem qaub, piv txwv. Haus ntau txog ob diav ib hnub.

NOJ