Cov rog rog ntxiv cov tsw qab thiab ua rau lub neej txee ntawm cov khoom noj, yog li nws yog cov khoom lag luam zoo rau cov khw noj mov thiab cov khw muag khoom noj. Lub cev kho cov roj trans zoo li cov roj saturated, uas txhaws cov hlab ntsha, nce koj cov roj cholesterol, thiab ua rau koj pheej hmoo mob plawv thiab lwm yam mob. Trans rog nce koj cov roj (cholesterol) LDL thiab txo koj cov HDL (zoo) cov roj (cholesterol) vim tias nws tsis zom zaub mov thiab yog li ntawd nyob hauv lub cev thiab txhaws koj cov hlab ntsha. Txhawm rau zam kev rog dhau, nyeem cov ntawv thiab zam cov kib thiab feem ntau cov khoom noj tau npaj ua ntej.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Txheeb Xyuas Khoom Noj Kom Zoo
Kauj Ruam 1. Nyeem daim ntawv qhia zaub mov
Ib feem tseem ceeb ntawm kev noj qab haus huv yog nyeem cov ntaub ntawv qhia zaub mov noj rau txhua yam zaub mov koj yuav. Saib ntawm daim ntawv lo rau ntau npaum li cas cov roj trans hauv cov khoom. Qhov zoo tshaj, koj yuav tsum tau noj cov khoom lag luam nrog xoom trans rog.
Koj tuaj yeem pom cov rog trans muaj npe hauv qab cov rog thiab cov rog rog
Kauj Ruam 2. Txheeb cov khoom xyaw rau cov roj hydrogenated
Cov neeg tsim khoom tam sim no yuav tsum teev cov roj trans hauv lawv daim ntawv lo. Nrhiav cov kab lus "ib nrab hydrogenated," "hydrogenated," lossis "luv". Cov khoom xyaw no muaj cov roj trans.
Yog tias cov khoom hais tias 0 grams (0.0 oz) ntawm cov rog trans, nws yuav tsis yog xoom. Nrhiav lo lus "hydrogenated" hauv cov khoom xyaw. Qhov no txhais tau tias cov zaub mov muaj cov roj trans. FDA tso cai cov khoom lag luam teev cov roj trans li 0 grams (0.0 oz) yog tias nws muaj tsawg dua 0.5 grams (0.02 oz) ntawm cov rog trans. Ntau yam khoom noj nrog cov roj hydrogenated, txawm hais tias nws hais tias xoom grams ntawm cov rog trans, tuaj yeem cuam tshuam tsis zoo rau koj kev noj qab haus huv
Kauj Ruam 3. Nug koj tus neeg rau zaub mov seb cov roj tau siv li cas
Thaum noj mov tas, nug tus neeg rau zaub mov seb cov roj tau siv los npaj koj cov zaub mov. Yog ua tau, thov kom muaj roj zoo. Lwm qhov kev xaiv yog hla cov zaub mov kib tob tob thiab xaiv hloov rau ci, ci, ci, lossis ci.
- Cov khoom ci thiab ci yog qhov tsawg tshaj plaws yuav muaj cov rog trans.
- Ceev faj nrog cov khoom ntxiv xws li hnav khaub ncaws zaub xam lav thiab cov txuj lom, uas tuaj yeem muaj cov rog trans. Ib qho khoom ua los ntawm cov txiv ntseej roj yog qhov kev xaiv zoo.
Txoj Kev 2 ntawm 3: Zam Cov Khoom Noj Uas Muaj Trans Fat
Kauj Ruam 1. Tsis txhob ntim cov khoom ci uas tau npaj ua ntej
Feem ntau cov khoom ci uas koj yuav tau ci, npaj ua ntej, lossis npaj kom sib xyaw muaj cov roj trans. Qhov no suav nrog cov tawv nqaij thiab khov. Nyeem daim ntawv lo kom paub tseeb, tab sis txiav tawm cov khoom ci ci yog ib txoj hauv kev zoo tshaj los txo koj cov rog rog.
- Cov khoom ci nrog cov rog rog suav nrog ncuav qab zib, ncuav, ncuav, ncuav, ncuav muffins, croissants, qhob cij, thiab ncuav qab zib. Koj yuav tsum tau ceev faj nrog cov kaus poom biscuits, cov kaus poom cinnamon yob, thiab khov pizza crusts.
- Coob leej neeg xav tias ua lawv tus kheej cov khoom ci yog muaj kev noj qab haus huv, tab sis ntau lub ncuav mog qab zib ua lag luam thiab muffin sib xyaw muaj cov roj trans. Nco ntsoov xyuas daim ntawv lo lossis rau cov khoom lag luam uas hais tias lawv tsis muaj roj trans lossis roj hydrogenated.
- Cov khoom pheej yig dua muaj feem ntau nws muaj cov roj trans. Feem ntau ntim khoom lag luam ncuav mog qab zib sib tov muaj cov roj trans. Txhawm rau zam kev rog, yuav koj cov khoom xyaw ib tus zuj zus thiab nyeem cov ntawv kom zoo.
Kauj Ruam 2. Tsis txhob mus yuav cov khoom noj txom ncauj uas tau npaj ua ntej
Ntau yam khoom noj txom ncauj uas koj tuaj yeem yuav hauv khw muaj cov roj trans. Coob leej tau siav lossis kib hauv cov roj hydrogenated lossis ua kom luv lossis siv cov roj trans los pab tswj qhov tsw. Xaiv cov khoom lag luam nrog cov khoom xyaw zoo dua.
Qos yaj ywm chips, pob kws chips, tortilla chips, crackers, khob paj npleg, thiab paj kws yog khoom noj txom ncauj uas muaj roj trans. Ntau yam khoom noj txom ncauj khov, zoo li pizza yob lossis mozzarella sticks, kuj muaj cov roj trans
Kauj Ruam 3. Txiav cov zaub mov kib
Cov zaub mov kib feem ntau muaj cov roj trans. Qhov no suav nrog cov khoom noj uas kib tob thiab tom qab ntawd khov, lossis kib zaub mov uas koj yuav hauv khw noj mov. Hloov chaw, xaiv cov zaub mov ci lossis ci.
- Fabkis kib, kib nqaij qaib thiab lwm yam nqaij, kib zaub, thiab kib cov khoom ci feem ntau muaj cov roj trans.
- Txhua yam kib thiab ntim ua ntej muaj cov roj trans thiab ntau ntau.
Kauj Ruam 4. Tshem tawm cov cream uas tsis yog mis nyuj thiab margarine
Thaum cov khoom lag luam mis nyuj xws li mis thiab butter tsis muaj cov roj trans, ntau yam khoom noj khoom haus hloov mis ua. Cov mis kas fes tsis muaj mis feem ntau muaj cov roj hydrogenated ib nrab. Khaws margarines thiab qee cov margarines muag muag kuj muaj cov khoom xyaw ntawd.
Qhov no tsuas yog qhov laj thawj uas noj butter tuaj yeem yog lub tswv yim zoo. Butter ua nyob rau hauv ib txoj kev ntuj muaj me ntsis trans rog
Kauj Ruam 5. Tsis txhob yoo mov
Cov khoom noj ceev ceev feem ntau muaj cov roj trans. Fabkis kib thiab dos ib ncig yog feem ntau kib hauv cov roj hydrogenated. Ntses kib thiab nqaij qaib siv hauv qhaub cij, nqaij qaib nyiam, lossis ntses pas kuj tseem muaj cov roj trans.
Kauj Ruam 6. Txiav tawm cov dej khov thiab creamy
Cov khoom ci thiab donuts tsis yog tib yam uas koj tau txais hauv cov khw noj mov uas muaj cov roj trans. Milkshakes, creamy kas fes, qhob noom xim kasfes, thiab dej qab zib qab zib tuaj yeem muaj cov roj trans ntau.
Cov kua nplaum uas siv los ntawm cov khw kas fes yuav muaj tsawg dua cov rog ntau dua li cov uas koj pom hauv khw, tab sis lawv tseem muaj qee cov roj trans. Nug kom muaj mis tsis muaj rog hauv koj kas fes
Kauj Ruam 7. Txo koj qhov kev nkag mus ntawm jerky
Jerky thiab lwm yam khoom noj txom ncauj raws cov nqaij yuav muaj cov protein, tab sis lawv kuj tuaj yeem muaj ntau grams ntawm cov rog trans. Sim txiav tawm cov khoom noj txom ncauj uas tau ua tiav, uas tseem tuaj yeem muaj cov sodium tsis zoo thiab lwm yam ntxiv.
Txoj Kev 3 ntawm 3: Txwv Cov Khoom Noj Uas Yuav Muaj Cov Roj Trans
Kauj Ruam 1. Txheeb xyuas cov granola thiab cov pluas tshais kom zoo
Granola tuav, noj tshais tuav, thiab cov nplej feem ntau xav tias muaj kev noj qab haus huv, tab sis lawv tuaj yeem zais cov rog trans. Qee tus kuj tseem yuav hais tias lawv tsis muaj rog, tab sis muaj cov roj hydrogenated.
- Cov oatmeal npaj ua ntej tuaj yeem muaj cov roj trans. Yog tias nws muaj calories ntau, tom qab ntawd nws yuav muaj cov roj trans.
- Nyeem daim ntawv ua tib zoo thiab paub tseeb tias koj tab tom yuav cov pob zeb granola nrog cov khoom xyaw zoo.
- Koj tseem tuaj yeem ua rau koj cov nplej los yog granola tuav los ntawm kos. Nws yuav siv sijhawm ntev dua, tab sis koj tuaj yeem zam cov rog trans.
Kauj Ruam 2. Xaiv ntuj txiv laum huab xeeb
Ntau cov txiv laum huab xeeb muaj cov roj hydrogenated, nrog rau cov piam thaj ntau, sodium, thiab cov roj ua kom txaus. Nyeem cov ntawv lo ntawm cov txiv laum huab xeeb thiab xaiv cov khoom ntuj uas tsis muaj cov roj trans.
Qee lub khw muag khoom noj qab haus huv tso cai rau koj ua koj tus kheej cov txiv laum huab xeeb los ntawm kev muab cov noob txiv rau hauv lub tshuab zom. Nov yog txoj hauv kev zoo tshaj kom ntseeg tau tias txiv laum huab xeeb yog cov ntshiab
Kauj Ruam 3. Nyeem cov ntawv lo ntawm cov khoom qab zib
Ntau cov khoom qab zib, tshwj xeeb tshaj yog cov uas tsis tau ua nrog chocolate, muaj roj trans. Cov txiv hmab txiv ntoo qab zib, qab zib, qab zib nrog cov ntxhiab tsw ntxhiab, thiab cov khaub noom txheej feem ntau muaj cov roj hydrogenated ib nrab.
Ntau cov khoom qab zib uas muaj cov nplaum muaj cov roj trans
Kauj Ruam 4. Noj cov roj zaub hauv qhov chaw txias
Cov tuam txhab tau sim tshem tawm cov rog trans, yog li lawv siv lwm cov roj los ntawm lawv. Cov chaw kub thiab muaj xyoob ntoo, zoo li txiv maj phaub, txiv maj phaub, thiab txiv maj phaub roj, yog cov neeg nyiam hloov chaw. Thaum lawv tsis muaj cov rog trans, lawv muaj cov roj ntau ntau. Txwv cov khoom noj uas koj noj nrog cov roj no. Hloov chaw, sim txiv ntseej, txiv laum huab xeeb, thiab roj canola.
- Nyeem cov ntawv lo thiab sim xaiv cov khoom noj uas tsis muaj cov roj no.
- Ib qho dag kom paub yog tias nws yog trans rog yog nws qhov sib xws. Trans rog yuav dhau los ua khov yog tias nyob hauv lub tub yees. Qee cov txiv maj phaub roj ntshiab thaum lwm tus yuav ua kom khov.
Kauj Ruam 5. Ceev faj nrog cov zaub mov khov
Ntau yam zaub mov khov tau noj qab nyob zoo, tab sis ntau yam muaj cov roj trans, txawm tias lawv los ntawm cov khoom noj muaj txiaj ntsig zoo, hnyav. Cov nqaij yuav kib hauv cov roj hydrogenated, cov qhob cij lossis cov kua ntses kuj tseem muaj cov roj tsis zoo lossis ua kom luv. Trans rog kuj tseem ntxiv los pab lawv nyob ntev dua.
- Khov pizza kuj feem ntau muaj cov roj trans hauv cov tawv nqaij.
- Nyeem daim ntawv ua tib zoo xyuas kom lawv tsis muaj cov khoom xyaw no.
Kauj Ruam 6. Txwv koj li kev noj cov mis nyuj khov
Cov khoom siv mis nyuj ib txwm muaj cov lej ntawm cov rog trans vim lawv cov rog rog. Hom roj trans no tsis ntseeg tias yuav ua rau muaj kev phom sij, tab sis mis nyuj khov thiab lwm yam khoom siv mis tseem tseem muaj cov calories ntau thiab rog, yog li koj yuav tsum txwv koj noj ntau npaum li cas.
Koj tuaj yeem ua cov mis tsis muaj mis nyuj los ntawm kev sib xyaw cov txiv hmab txiv ntoo khov, zoo li txiv pos nphuab, txiv tsawb, lossis txiv duaj, nrog txiv maj phaub mis thiab 1 teaspoon ntawm vanilla extract
Kauj Ruam 7. Txo cov nqaij liab uas koj noj
Nqaij nyuj kuj ib txwm muaj cov roj trans. Noj burgers, nqaij nyuj hauv av, nqaij nyuj kub, thiab steaks tso cov rog rog rau hauv koj cov zaub mov. Txhawm rau pab zam kev rog, noj nqaij liab tsawg dua li lwm hom nqaij.
