Phau Ntawv Qhia Txog Kev Noj Haus Rau Cov Neeg Uas Muaj Metabolic Syndrome
Kab mob metabolic syndrome yog ib pawg ntawm cov mob uas tshwm sim ua ke thiab ua rau muaj kev pheej hmoo ntawm kab mob plawv, mob hlwb, thiab ntshav qab zib hom 2. Feem ntau ib tug neeg raug suav hais tias muaj kab mob metabolic syndrome yog tias lawv muaj ntau yam hauv qab no: qhov dav ntawm lub duav (qhov hnyav dhau), ntshav siab, ntshav qab zib thaum noj mov sai, triglycerides ntau, thiab HDL cholesterol qis. Qhov xov xwm zoo yog tias kev hloov pauv zaub mov thiab kev ua neej nyob tuaj yeem txhim kho qhov mob no tau zoo heev. Tsab xov xwm no tham txog cov lus qhia txog kev noj zaub mov zoo thiab muaj kev nyab xeeb los pab tswj kab mob metabolic syndrome.
1. Ua tib zoo saib lub hom phiaj tseem ceeb ntawm kev noj zaub mov zoo
Lub hom phiaj ntawm kev noj zaub mov rau tus kab mob metabolic syndrome tsis yog tsuas yog "kev noj zaub mov sai," tab sis yog kev txhim kho maj mam hauv kev zom zaub mov. Feem ntau, lub hom phiaj tseem ceeb suav nrog: txo cov rog hauv plab, tswj cov ntshav qab zib, txo cov triglycerides, nce HDL, thiab pab tswj cov ntshav siab. Kev ua tiav cov hom phiaj no yuav tsum muaj tus qauv noj mov tas li, tsis yog kev txwv ntau dhau uas nyuaj rau tswj.
2. Muab qhov tseem ceeb rau qhov zoo ntawm cov carbohydrate
Feem ntau cov carbohydrates raug liam tias yog cov khoom noj uas muaj carbohydrate, tab sis cov yam tseem ceeb tshaj plaws yog hom thiab qhov loj ntawm cov khoom noj. Cov carbohydrates uas tau ua kom huv si, xws li noj mov dawb ntau dhau, mov ci dawb, cov noodles uas siav sai sai, ncuav mog qab zib, dej qab zib, thiab cov khoom noj txom ncauj uas muaj suab thaj ntau, feem ntau ua rau cov ntshav qab zib nce siab sai sai thiab ua rau cov tshuaj insulin tsis kam nce siab. Ntawm qhov tod tes, cov carbohydrates nyuaj uas muaj fiber ntau pab kom koj xav tias puv npo ntev dua thiab txo cov ntshav qab zib nce siab.
Cov kev xaiv carbohydrate zoo dua:
– Mov liab, mov xim av, los yog mov dawb me me ua ke nrog zaub thiab protein
– Cov oats, qos liab qab zib, pob kws, cassava, siav ua tej daim me me
- Qhob cij tag nrho, cereal tsis muaj qab zib ntau dhau
- Txiv hmab txiv ntoo tag nrho (tsis yog kua txiv), tshwj xeeb tshaj yog cov uas muaj fiber xws li txiv apples, pears, guava, papaya
Lub tswv yim ua tau: siv txoj kev "phaj noj qab haus huv": ib nrab phaj zaub tsis muaj hmoov txhuv nplej siab, ib feem plaub ntawm cov protein, thiab ib feem plaub ntawm cov carbohydrates nyuaj.
3. Ua kom koj cov fiber noj ntau ntxiv txhua hnub
Cov fiber yog ib qho riam phom tseem ceeb hauv kev tawm tsam cov kab mob metabolic vim nws pab txo cov roj cholesterol, txhim kho kev tswj cov piam thaj hauv cov ntshav, thiab pab kom poob phaus. Cov neeg laus feem ntau noj cov fiber li ntawm 25–35 grams ib hnub, tab sis ntau tus neeg tsuas yog ua tiav ib nrab ntawm qhov ntawd xwb.
Cov khoom zoo ntawm cov fiber:
- Zaub: broccoli, taum ntsuab, spinach, zaub ntsuab mustard, zaub qhwv, eggplant
- Cov zaub ntsuab: taum liab, taum ntsuab, lentils, chickpeas
- Cov noob: noob chia, noob flaxseed, noob psyllium (yog tias tsim nyog)
- Cov txiv hmab txiv ntoo fiber: avocado, guava, berries, txiv kab ntxwv
Maj mam ntxiv cov fiber kom tsis txhob o ntau dhau, thiab sib npaug qhov no nrog dej ntau.
4. Xaiv cov protein uas tsis muaj roj ntau thiab kom txaus.
Cov protein pab tswj cov leeg nqaij, txo kev tshaib plab, thiab qeeb qeeb kev nqus cov carbohydrate. Kev tsis muaj protein tuaj yeem ua rau koj tshaib plab ntau dua thiab ua rau nws nyuaj rau tswj koj qhov ntau thiab tsawg ntawm koj cov khoom noj. Xaiv cov protein uas muaj cov rog saturated tsawg dua thiab tsis tau ua tiav.
Cov khoom noj uas pom zoo kom muaj protein:
- Ntses (tshwj xeeb yog cov ntses rog xws li ntses sardines, ntses salmon, ntses mackerel) 2–3 zaug/lub lim tiam
- Nqaij qaib tsis muaj daim tawv nqaij, qe hauv qhov ntau thiab tsawg tsim nyog
- Taum pauv, tempeh, edamame
- Nqaij liab zoo, tab sis tsis txhob noj ntau dhau thiab xaiv cov nqaij uas tsis muaj roj ntau.
- Mis nyuj los yog mis nyuj tsis qab zib (saib xyuas kom tsis txhob muaj lactose)
Cov protein ua tiav xws li sausages, nuggets, corned beef, thiab smoked meat yuav tsum tsis txhob noj ntau vim tias lawv muaj ntsev ntau, roj saturated, thiab cov khoom ntxiv.
5. Cov rog noj qab haus huv: tsis txhob zam lawv, tab sis xaiv cov uas yog.
Cov neeg uas muaj tus kab mob metabolic syndrome feem ntau ntshai noj rog thiab thaum kawg noj cov carbohydrates ntau dhau. Txawm li cas los xij, cov rog noj qab haus huv txhawb nqa cov tshuaj hormones, kev noj qab haus huv, thiab kev noj qab haus huv ntawm lub plawv. Qhov tseem ceeb yog kom tsis txhob noj cov rog trans thiab cov rog saturated ntau dhau.
Ua kom cov rog noj qab haus huv ntau ntxiv:
- Roj txiv roj, roj canola, roj avocado
- Txiv laum huab xeeb, txiv ntoo walnuts, txiv laum huab xeeb (tsis muaj ntsev ntau dhau)
- Cov noob paj noob hlis, chia, flaxseed
- Txiv avocados thiab ntses rog (omega-3)
Txwv:
– Khoom noj kib ntau zaus siv roj
- Cov margarine khov, shortening
- Khoom noj ceev ceev, ncuav qab zib, cov chips ntim uas muaj cov rog trans ntau
- Muaj roj ntau los ntawm daim tawv nqaij qaib, rog, thiab mis txiv maj phaub tuab dhau
Yog tias koj tau siv rau kev ua noj nrog mis txiv maj phaub, xaiv cov uas nyias dua, txwv qhov zaus, thiab sib npaug nrog zaub thiab cov protein uas tsis muaj roj ntau.
6. Tswj cov suab thaj ntxiv thiab cov dej qab zib
Cov dej qab zib yog ib qho ntawm cov yam tseem ceeb tshaj plaws uas ua rau rog dhau thiab muaj roj triglycerides ntau. Tshuaj yej qab zib, kas fes uas muaj mis qab zib ntau, tshuaj yej npuas, kua txiv hmab txiv ntoo qab zib, dej qab zib, thiab kua txiv hmab txiv ntoo ntim ua rau muaj ntau yam tab sis tsis ua rau koj xav tias koj puv npo.
Cov tswv yim uas pab tau:
- Hloov cov dej haus nrog dej, dej uas tau muab tso rau hauv lub raj mis, tshuaj yej dawb, kas fes tsis muaj qab zib
– Yog tias nyuaj rau tso tseg, maj mam txo cov suab thaj (piv txwv li ntawm 2 diav mus rau 1, ces ½ diav, ces tsis txhob noj qab zib)
- Ua kom muaj tus cwj pwm noj txiv hmab txiv ntoo tag nrho ua khoom qab zib, tsis yog khoom qab zib.
7. Saib xyuas ntsev kom paub txog ntshav siab
Thaum muaj teeb meem metabolic syndrome nrog rau kev mob ntshav siab, kev tswj cov ntsev sodium yog qhov tseem ceeb heev. Feem ntau ntawm cov ntsev zais tsis yog nyob rau hauv cov ntsev noj, tab sis nyob rau hauv cov khoom noj ua tiav.
Txo cov ntsev uas zais cia:
- Khoom noj khoom haus sai (instant noodles, instant kua zaub)
- Cov ncuav qab zib, cov khoom noj txom ncauj ntsev
- Cov kua ntses hauv lub raj mis, kua ntses taum pauv, cov kua zaub hmoov ntau dhau
- Cov zaub mov khaws cia (ntses ntsev, nqaij ua tiav)
Siv cov txuj lom ntuj xws li dos, qhiav, turmeric, lemongrass, nplooj txiv qaub ntsuab, thiab tshuaj ntsuab kom ntxiv qhov saj yam tsis tas siv ntsev.
8. Kho qhov loj thiab lub sijhawm noj mov kom ruaj khov.
Ntxiv rau kev xaiv zaub mov, kev noj zaub mov kuj tseem cuam tshuam rau cov ntshav qab zib thiab kev tshaib plab. Kev noj mov lig dhau hmo ntuj, kev noj khoom txom ncauj ntau zaus, lossis noj ntau yam hauv ib zaug zaum tuaj yeem ua rau kev tswj hwm cov piam thaj hauv cov ntshav qis dua.
Txoj cai yooj yim:
– Noj tsis tu ncua 2-3 zaug hauv ib hnub nrog 1 khoom noj txom ncauj yog tias tsim nyog
- Tsis txhob "noj" tom qab tsis noj mov ntev dhau
– Noj tshais lossis pluas mov thawj zaug uas muaj protein thiab fiber ntau ua ntej kom koj thiaj li tsis tshaib plab yooj yim.
Rau qee tus neeg, kev txwv lub sijhawm noj mov (piv txwv li, lub qhov rais noj mov 12 teev) tuaj yeem pab tau, tab sis qhov no yuav tsum tau hloov kho kom haum rau koj tus mob thiab tus cwj pwm ua ub ua no.
9. Piv txwv ntawm cov zaub mov txhua hnub uas zoo rau cov kab mob metabolic syndrome
Sawv ntxov: oats nrog yogurt dawb, txiv apple slices, thiab noob chia
Pluas su: mov xim av ib feem nruab nrab, nqaij qaib ci, broccoli thiab carrots kib, zaub tshiab
Khoom noj txom ncauj (xaiv tau): ib txhais tes me me ntawm cov txiv almond lossis txiv guava
Pluas hmo: ntses ci, kua zaub zaub paj ntsuab ntshiab, taum pauv/tempeh, me ntsis carbohydrate yog tias koj tseem tshaib plab.
Kho cov feem raws li qhov xav tau calorie, hnub nyoog, poj niam txiv neej, thiab kev ua ub no.
10. Kev ua haujlwm tas li, kev tawm dag zog lub cev, thiab kev saib xyuas
Kev noj zaub mov zoo yuav zoo dua thaum ua ke nrog kev tawm dag zog tsis tu ncua: taug kev sai sai, caij tsheb kauj vab, ua luam dej, lossis kev cob qhia hnyav 2-3 zaug hauv ib lub lis piam kom txhim kho kev nkag siab ntawm insulin. Kev saib xyuas kuj tseem ceeb: xyuas koj cov ntshav siab, qhov ntev ntawm lub duav, qab zib hauv cov ntshav, thiab cov roj hauv cov ntshav kom paub txog kev nce qib.
Kev kaw
Kab mob metabolic syndrome no yeej tswj tau, thiab feem ntau yuav zoo dua qub, yog tias koj hloov cov khoom noj uas zoo. Qhov tseem ceeb yog kom cov carbohydrate zoo, noj fiber ntau ntxiv, xaiv cov protein uas noj qab nyob zoo, noj cov rog uas noj qab nyob zoo, thiab tsis txhob noj cov suab thaj thiab ntsev ntau dhau. Pib nrog cov kev hloov me me uas yooj yim ua—xws li tsis txhob haus dej qab zib lossis noj zaub ntau ntxiv—thiab maj mam hloov cov kev hloov ntawd. Yog tias koj muaj teeb meem lossis noj tshuaj, nrog kws kho mob lossis kws noj zaub mov tham kom tau ib txoj kev npaj zaub mov uas muaj kev nyab xeeb thiab haum rau koj tus kheej.
