Metabolic syndrome yog lub sijhawm kho mob rau cov xwm txheej uas tuaj yeem ua rau mob plawv, mob hlab ntsha tawg, mob ntshav qab zib, thiab lwm yam teeb meem. Cov kev pheej hmoo no suav nrog kev rog, ntshav siab, LDL roj (cholesterol siab), HDL qis (cov roj cholesterol zoo), thiab ntshav qab zib siab. Muaj tsuas yog peb ntawm cov tsos mob no tuaj yeem ua rau kuaj mob metabolic syndrome. Hmoov zoo, koj tuaj yeem tswj cov txheej txheem metabolic los ntawm kev hloov pauv kev ua neej. Ua koj qhov zoo tshaj plaws los noj zaub mov zoo, tawm dag zog, thiab ua kom poob phaus. Thaum koj tus kws kho mob tseem tuaj yeem sau tshuaj, nco ntsoov tshuaj ua haujlwm zoo tshaj plaws nrog rau kev xaiv noj qab haus huv.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Noj zaub mov zoo
Kauj Ruam 1. Mus rau ntau yam txiv hmab txiv ntoo thiab zaub
Muaj ntau hom txiv hmab txiv ntoo thiab zaub, thiab txhua pab pawg muaj cov vitamins thiab minerals sib txawv. Txhawm rau ua kom koj cov khoom noj tau txais txiaj ntsig ntau tshaj plaws, sim suav nrog ntau yam txiv hmab txiv ntoo thiab zaub hauv koj cov zaub mov.
- Piv txwv. broccoli, zaub ntsuab, qos yaj ywm, txiv lws suav, carrots, thiab dib txhua poob rau hauv pawg veggie sib txawv. Raws li rau txiv hmab txiv ntoo, khoom noj txom ncauj ntawm txiv apples, txiv tsawb, txiv kab ntxwv txiv ntoo (xws li txiv kab ntxwv lossis txiv kab ntxwv qaub), txiv hmab txiv ntoo, txiv hmab txiv ntoo, thiab txiv ntseej.
- Koj qhov kev pom zoo txhua hnub nyob ntawm koj hnub nyoog, kev sib deev, thiab qib kev ua ub no. Feem ntau, cov neeg laus yuav tsum noj 1 1⁄2 rau 2 khob (350 txog 470 mL) txiv hmab txiv ntoo ib hnub.
- Qhov pom zoo txhua hnub rau cov veggies yog 2 1⁄2 rau 3 khob (590 txog 710 ml).
Kauj Ruam 2. Noj cov zaub mov muaj fiber ntau, xws li cov nplej thiab taum
Cov khoom siv muaj txiaj ntsig zoo suav nrog lentils, lub raum thiab taum dub, oatmeal, mov xim av, thiab tag nrho cov qhob cij, crackers, thiab cereals (yog tias lawv muaj suab thaj tsawg). Kev noj zaub mov muaj fiber ntau muaj txiaj ntsig zoo rau ntshav siab, txhawb kom poob phaus, thiab tuaj yeem txo qis kev pheej hmoo rau ntshav qab zib, mob plawv, thiab mob qog noj ntshav.
- Cov neeg laus yuav tsum noj 6 txog 8 ooj (170 txog 230 g) ntawm cov nplej txhua hnub; tsawg kawg ib nrab ntawm cov nplej koj noj yuav tsum yog cov nplej tag nrho.
- Raws li cov lentils, taum, thiab taum pauv, sim noj yam tsawg 1 1⁄2 rau 2 khob (350 txog 470 mL) ib lub lim tiam.
Kauj Ruam 3. Ntxiv cov rog zoo rau koj cov zaub mov kom pab tswj cov roj cholesterol
Koj tuaj yeem pab txhim kho koj cov qib HDL cholesterol los ntawm kev xaiv cov zaub mov qis hauv cov carbohydrates thiab ntau dua hauv cov rog tsis txaus. Qee qhov chaw zoo ntawm cov rog muaj xws li roj txiv roj, txiv maj phaub, txiv ntseej, noob flax, chia noob, avocado, thiab ntses rog xws li ntses liab.
Koj tuaj yeem hloov pauv cov rog thaum ua noj lossis ci yog tias koj daim ntawv qhia hu rau cov khoom xyaw xws li butter lossis pob kws roj
Kauj Ruam 4. Hloov cov nqaij liab rau cov protein kom zoo dua qub
Kev noj qab haus huv, tsis muaj cov protein xaiv suav nrog tsis muaj nqaij, nqaij tawv tsis muaj nqaij, ntses, qe dawb, txiv ntseej, noob, thiab taum pauv (lentils thiab taum). Tsis txhob txiav nqaij rog thiab nqaij nyuj, uas ua rau muaj kev pheej hmoo ntawm mob plawv thiab lwm yam teeb meem cuam tshuam nrog cov kab mob metabolic.
- Feem ntau, cov neeg laus yuav tsum noj 5 1⁄2 rau 6 1⁄2 ooj (160 txog 180 g) ib hnub ntawm cov zaub mov muaj protein ntau.
- Tsis tas li ntawd, ci, ci, ci, lossis ci nqaij qaib thiab nqaij nruab deg tsis txhob kib lawv.
Kauj Ruam 5. Tsis txhob noj zaub mov thiab dej haus uas muaj suab thaj ntxiv
Cov khoom kom tsis txhob suav nrog dej qab zib, tshuaj yej qab zib, dej qab zib, ncuav qab zib thiab khoom qab zib, jam, thiab kua qab zib. Yog tias koj xav tau los ua kom koj cov hniav qab zib, sim ua Greek yogurt topped nrog txiv pos nphuab thiab hlais almonds, lossis mus rau txiv tsawb slices topped nrog blueberries pureed.
Koj yuav tsum tsis txhob ntxiv cov piam thaj ntau rau koj cov kas fes thiab tshuaj yej
Kauj Ruam 6. Txiav koj cov ntsev kom txaus
Cov ntsev ntau dhau ua rau muaj teeb meem cuam tshuam nrog cov kab mob metabolic, xws li ntshav siab thiab kab mob hauv lub plawv. Feem ntau, cov neeg laus yuav tsum haus tsawg dua 2300 mg ntsev ib hnub. Yog tias koj muaj ntshav siab, koj tus kws kho mob yuav qhia lub hom phiaj ntawm 1500 mg rau ib hnub.
- Es tsis txhob siv ntsev thaum koj ua noj, sim ntxiv tsw nrog cov tshuaj ntsuab qhuav thiab tshiab thiab kua txiv kab ntxwv thiab zest. Tsis txhob ntxiv ntsev ntxiv rau koj cov pluas noj, thiab sim noj tom tsev tsis txhob tawm mus noj mov lossis tuav cov zaub mov nrawm.
- Txheeb daim ntawv lo rau cov ntsiab lus ntsev, thiab sim nyob deb ntawm cov nqaij ua tiav (xws li nqaij npuas kib thiab nqaij deli), cov nqaij ua ntej marinated, thiab ua cov kua ntses ua ntej thiab sib xyaw.
Kauj Ruam 7. Txheeb daim ntawv lo rau “hydrogenated,” “hydrogenated ib nrab,” thiab “trans fat
Yog tias koj pom ib qho ntawm cov rog thiab roj tsis zoo thaum koj mus yuav khoom noj, muab cov khoom rov qab rau ntawm lub txee. Lawv tuaj yeem pom hauv microwave paj kws, khov pizza, margarines, kas fes cream, khoom qab zib thiab khoom noj tsis zoo, thiab qee yam khoom qab zib.
- Es tsis txhob butter thiab lard, ua noj nrog kev xaiv noj qab haus huv, xws li canola, txiv ntseej, txiv laum huab xeeb, thiab roj zaub.
- Koj kuj yuav tsum txo koj cov rog tag nrho los ntawm kev xaiv cov roj tsawg lossis tsis muaj cov khoom siv mis tsis muaj rog.
Kauj Ruam 8. Khaws taug qab koj cov calories noj
Poob qhov hnyav kuj tseem ceeb yog tias koj muaj cov tsos mob metabolic. Taug qab yam koj noj thiab haus nrog lub app, lossis saib cov ntsiab lus calorie hauv online thiab sau lawv hauv phau ntawv xov xwm zaub mov. Txhawm rau poob 1 phaus (450 g) hauv ib lub lis piam, koj yuav tsum txiav 500 calories los ntawm koj cov zaub mov noj ib hnub.
- Ua haujlwm nrog koj tus kws kho mob kom tuaj nrog phiaj xwm poob phaus kom zoo raws li qhov koj xav tau tshwj xeeb.
- Feem ntau, cov kws kho mob pom zoo tias cov neeg rog lossis rog rog poob li 5 txog 10% ntawm lawv lub cev qhov hnyav nyob rau 6 lub hlis. Yog tias koj muaj cov tsos mob metabolic, txawm tias poob 3 txog 5% ntawm koj lub cev qhov hnyav tuaj yeem muaj txiaj ntsig.
Txoj Kev 2 ntawm 3: Ua Lub Cev Muaj Zog
Kauj Ruam 1. Tham nrog koj tus kws kho mob ua ntej pib ua haujlwm tshiab
Yog tias koj tsis tau siv lub cev qoj ib ce, pib ua haujlwm hnyav txhua lub sijhawm yuav ua rau muaj kev phom sij. Nws yog qhov tshwj xeeb tshaj yog nug koj tus kws kho mob rau cov lus qhia yog tias koj muaj keeb kwm ntawm lub plawv, pob txha, sib koom, lossis lwm yam teeb meem kev kho mob.
Nug koj tus kws kho mob, "Puas yog kuv lub plawv noj qab nyob zoo rau kev tawm dag zog? Puas muaj qee txoj hauv kev uas kuv tuaj yeem maj mam ua kom muaj zog ntxiv? Kuv yuav tsum tawm dag zog ntau npaum li cas hauv ib lub lis piam?"
Kauj Ruam 2. Ua haujlwm li 30 feeb hauv ib hnub
Feem ntau, cov neeg laus yuav tsum tau txais yam tsawg 30 feeb ntawm kev qoj ib ce hnyav txhua hnub. Cov hom kev tawm dag zog nruab nrab muaj xws li taug kev nrawm, khiav nrawm, caij tsheb kauj vab, thiab ua luam dej.
Txij li cov teeb meem metabolic cuam tshuam nrog teeb meem plawv, nws yog qhov tseem ceeb los tham txog txoj hauv kev zoo tshaj plaws kom nyob nrog koj tus kws kho mob
Kauj Ruam 3. Sim pib nrog 10-feeb lub sijhawm ua haujlwm
Yog tias koj tsis siv rau kev tawm dag zog, nws yog qhov zoo los pib nrog ntu luv, ntu yooj yim. Piv txwv, sim taug kev ib ncig ntawm qhov thaiv thaum koj noj su so lossis tom qab noj hmo. Teem sijhawm luv ntawm kev tawm dag zog txhua hnub, thiab qoj ib ce rau lub sijhawm ntev dua.
Kauj Ruam 4. Nrhiav txoj hauv kev kom ua rau koj li niaj hnub ua kom lub cev muaj zog
Koj tsis tas yuav khiav ib mais lossis tau txais kev koom nrog ua si ncaws pob txhawm rau nce koj qib kev ua ub no. Sim siv sijhawm tsawg dua zaum, taug kev mus rau qhov chaw nyob ze tsis txhob tsav tsheb, thiab nrhiav lwm txoj hauv kev kom txav mus los.
- Piv txwv li, siv tus ntaiv es tsis txhob siv lub tshuab nqa thiab nce ntaiv.
- Yog tias koj zaum ntev rau ntawm haujlwm, so ib nrab ib teev twg kom taug kev thiab ncab. Thaum koj so hauv tsev, so so los ntawm lounging ntawm lub rooj zaum kom taug kev ncig lub tsev.
- Yog tias koj xav tau khaws qee yam ntawm lub khw hauv txoj kev, taug kev lossis caij koj lub tsheb kauj vab es tsis txhob tsav tsheb.
Kauj Ruam 5. Taug qab pes tsawg calories koj tab tom hlawv
Saib hauv online txhawm rau kwv yees pes tsawg calories koj cov dej num hlawv, lossis siv lub cev qoj ib ce. Txhawm rau kom poob phaus, koj yuav tsum siv calories ntau dua li koj haus. Noj zaub mov kom noj qab haus huv thiab tau txais kev tawm dag zog ntau ntxiv pab ua kom lub hom phiaj no tiav.
Nrhiav kwv yees txog calories hlawv los ntawm kev ua haujlwm lub cev raws li koj lub hnub nyoog, qhov siab, qhov hnyav, thiab kev sib deev ntawm
Txoj Kev 3 ntawm 3: Hloov Kev Ua Neej Ntxiv
Kauj Ruam 1. Ua haujlwm kom ceev koj cov qib kev ntxhov siab hauv kev txheeb xyuas
Kev nyuab siab tuaj yeem pab ua kom rog dhau, ntshav siab, ua rau lub plawv nres, thiab ua rau muaj kev pheej hmoo rau lwm yam teeb meem ntawm metabolic syndrome. Ua koj qhov zoo tshaj plaws kom pom thaum koj hnov kev ntxhov siab, thiab xyaum ua cov txheej txheem so kom nws nyob nyab xeeb.
- Thaum koj xav tias nyuaj siab, nqus pa tob tob hauv koj lub qhov ntswg thaum koj suav txog 4. Xav qhov zoo lossis xav txog koj tus kheej hauv qhov chaw nyob ntsiag to. Ua pa maj mam los ntawm koj lub qhov ncauj thaum koj suav txog 8, thiab pom qhov nro tawm ntawm koj lub cev.
- Ua pa tawm dag zog tsawg kawg ib feeb, lossis txog thaum koj pib muaj kev so ntau.
- Yog tias koj ntxhov siab, hais tsis yog rau cov lus cog tseg ntxiv thaum twg los xij. Yog tias koj xav tau kev pab ntsuas lub luag haujlwm, nug cov phooj ywg, cov txheeb ze, lossis cov neeg ua haujlwm pab.
- Sim xyaum xyaum yoga. Tsis tsuas yog nws tuaj yeem pab koj txhim kho kev nco qab thiab txo kev ntxhov siab, qee qhov kev tshawb fawb tseem qhia tias nws tuaj yeem txhim kho koj cov cim metabolic syndrome.
Kauj Ruam 2. Tsis txhob haus cawv lossis txwv koj kev siv
Kev haus cawv ntau dhau tuaj yeem ua rau cov txheej txheem metabolic nyob rau ntau txoj hauv kev, yog li txiav koj li kev noj, yog tias tsim nyog. Yog tias koj tsis haus cawv tam sim no, tsis txhob pib haus.
Yam tsawg kawg, txiav koj cov dej kom tsawg rau 2 haus ib hnub yog tias koj yog txiv neej, thiab 1 haus ib hnub yog tias koj yog poj niam
Kauj Ruam 3. Txiav luam yeeb, yog tsim nyog
Kev haus luam yeeb yog teeb meem rau koj kev noj qab haus huv tag nrho thiab ua rau muaj kev pheej hmoo ntawm mob ntshav qab zib, kab mob hauv lub plawv, kab mob hauv cov hlab ntshav, ntshav siab, thiab lwm yam teeb meem cuam tshuam nrog metabolic syndrome. Yog tias tsim nyog, nug koj tus kws kho mob kom pom zoo cov khoom txiav luam yeeb thiab rau cov lus qhia txog kev txiav luam yeeb.
- Sim ua daim ntawv teev npe vim li cas thiaj txiav tawm, xws li koj kev noj qab haus huv, tus txij nkawm, phooj ywg thiab tsev neeg. Teem hnub txiav tawm thaum koj npaj tau. Tom qab hnub ntawd, ua koj qhov zoo tshaj plaws kom tsis txhob haus luam yeeb 1 lossis 2 luam yeeb ntawm no thiab nyob ntawd.
- Ua haujlwm hloov pauv tus cwj pwm uas koj koom nrog kev haus luam yeeb. Piv txwv li, yog tias koj ib txwm haus luam yeeb nrog koj kas fes thaum sawv ntxov, hloov mus rau tshuaj yej. Yog tias koj tau haus luam yeeb tom qab noj mov, mus kev luv luv xwb.
- Koj tus kws kho mob tuaj yeem pom zoo cov pos hniav, thaj ua rau thaj, lossis tshuaj kom pab daws qhov kev nqhis.
Lub tswv yim
- Kev yoo mov tsis tu ncua kuj tseem tuaj yeem pab tswj cov tsos mob ntawm metabolic syndrome.
- Yog tias koj tsis tau txais kev kuaj mob raug, teem sijhawm ntsib koj tus kws kho mob. Qhia lawv txog koj kev noj zaub mov, qib kev ua, keeb kwm tsev neeg, thiab cov tsos mob uas koj tau ntsib.
- Koj tus kws kho mob tuaj yeem pom zoo hloov pauv kev ua neej nyob thiab, yog tias tsim nyog, sau ntawv tshuaj los tswj koj cov roj cholesterol, ntshav siab, thiab ntshav qab zib.
- Txawm hais tias koj noj tshuaj los tswj kev pheej hmoo cuam tshuam nrog cov kab mob metabolic syndrome, ua raws li kev noj qab haus huv hloov pauv lub neej yog qhov tseem ceeb heev.
