11 Cov zaub mov tsis zoo rau koj uas tsis zoo rau koj

Zoo Siab

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Peb tau hais qhia tas li kom tsis txhob noj qee cov khoom noj muaj txiaj ntsig zoo li txiv tsawb lossis tag nrho cov qe-rau txhua qhov laj thawj xws li los ntawm lawv cov piam thaj kom tau ntim nrog cov rog. Qhov tseeb yog, ntau yam ntawm cov khoom noj no tau nkag rau hauv lub tsev hais plaub ua zaub mov noj, thiab nws yog lub sijhawm uas lawv tau thov kev tso cai. Los, tsis txhob noj txiv tsawb? Thiab dab tsi tuaj yeem ua tsis ncaj ncees nrog qos yaj ywm? Lawv yeej muaj ob npaug ntawm cov poov tshuaj ntawm txiv tsawb!

Cov no tsis tshua muaj nyob rau hauv tib lub chaw pw hav zoov raws li cov khoom lag luam uas tau ua txhaum cai tiag tiag rau cov zaub mov tiag tiag, khoom noj khoom haus, thiab tib neeg lub cev. Thaum Michael Pollan hais tias "noj zaub mov," nws txhais tau tias cov zaub mov tiag tiag xws li txiv hmab txiv ntoo thiab zaub, cov nplej tag nrho, thiab txawm tias ntses, nqaij, thiab lwm yam khoom tsiaj. Nws tau hais qhia tias peb tsis txhob noj "cov khoom noj zoo li cov khoom noj." Yog li ntawm no yog 11 qhov piv txwv ntawm "khoom noj tiag" koj yuav tsum tau noj tiag-tsis hais yam koj tau hnov.

Koj puas tuaj yeem pub koj tsev neeg rau $15? Cov xeev uas pheej yig tshaj, Khoom kim tshaj plaws

Txiv laum huab xeeb

Kev tshawb fawb pom tias cov neeg uas noj txiv laum huab xeeb txhua hnub muaj kev noj qab haus huv tag nrho. Txiv laum huab xeeb tej zaum yuav muaj roj ntau, tab sis 80 feem pua ​​ntawm cov rog ntawd los ntawm kev noj qab haus huv monounsaturated thiab polyunsaturated roj. Txiv laum huab xeeb yog cov zaub mov muaj protein ntau nrog ntau cov vitamin E, niacin, folic acid, magnesium, thiab antioxidants. Khw rau cov txiv laum huab xeeb butter ua los ntawm tsis muaj dab tsi tab sis cov txiv laum huab xeeb hauv av, lossis cov txiv laum huab xeeb ua lag luam uas tsis muaj cov rog trans, siab fructose pob kws phoov, lossis sodium ntau.

Qe Yolks

Qe qe yog cov khoom noj muaj zog. Lawv yog ib qho ntawm cov khoom noj khoom haus nplua nuj tshaj plaws ntawm choline, ib qho tshuaj tiv thaiv kab mob tseem ceeb rau kev ua haujlwm ntawm lub paj hlwb. Choline pab tsim cov tshuaj hormones 'zoo siab' serotonin, dopamine, thiab norephinephrine. Qe yolks yog nplua nuj nyob rau hauv lutein thiab zeaxanthin, ob carotenoids uas tiv thaiv tsis pom kev. Txawm li cas los xij, cov pab pawg noj qab haus huv tseem qhia kom txwv cov yolks rau plaub lub lis piam.

Txiv tsawb

Txiv tsawb tau txais rap tsis zoo vim tias lawv muaj cov carbohydrates thiab calories ntau piv rau lwm cov txiv hmab txiv ntoo; Txawm li cas los xij, tsawb muaj qhov qis glycemic load, kwv yees cov zaub mov muaj peev xwm nce qib ntshav qab zib tom qab noj mov. Txiv tsawb muaj roj tsawg thiab sodium, tab sis ntim nrog potassium, vitamin A, folic acid, thiab fiber. Calories tsis dhau thaum noj ib nrab ntawm txiv tsawb, qhov sib npaug ntawm ib qho kev pabcuam.

Txias Txiav

Deli nqaij yog qhov zoo thaum koj yuav cov khoom lag luam uas qis tshaj hauv sodium thiab saturated rog. Sodium los ntawm cov ntsev ntxiv thiab cov tshuaj tua kab mob sodium lactate thiab sodium phosphate. Cov roj muaj roj kuj tseem nyob hauv txhua cov nqaij rog (xav tias: salami.) Xav txog kev zam cov nitrates uas khaws cov xim thiab txee lub neej tab sis tuaj yeem ua rau muaj kev pheej hmoo mob qog noj ntshav dhau sijhawm, thiab saib txias txias txiav los ntawm cov nqaij uas yog tshuaj tua kab mob thiab cov tshuaj tsim hluavtaws dawb yog tias qhov tseem ceeb rau koj. Peb nyiam Applegate nqaij npua, qaib ntxhw, thiab nqaij npuas kib vim nws ua tau raws li tag nrho cov kev cai no.

Npias

Npias tau yog ib feem ntawm kev noj zaub mov zoo txij thaum pib lub sijhawm. Nws tsis muaj roj, roj cholesterol, lossis nitrates-thiab tau ntim nrog cov carbohydrates ntau, magnesium, selenium, potassium, phosphorus, hlau, calcium, biotin, folic acid, niacin, B-vitamins, thiab antioxidants. (Ales feem ntau muaj cov tshuaj tiv thaiv kab mob ntau dua li cov lagers.) Kev haus npias nruab nrab tuaj yeem txo qis kev pheej hmoo mob plawv thiab mob hlab ntsha tawg (qhov no txhais tau tias haus ib hnub rau cov poj niam thiab txog li ob zaug haus rau txiv neej).

Zaub mov

100% tag nrho cov nplej yog wildly khoom noj khoom haus. Tag nrho cov nplej, xws li cov nplej tag nrho, muaj txhua feem ntawm cov ntsiav-cov bran, cov kab mob thiab cov hmoov txhuv nplej siab endosperm-zoo li qub. (Refined breads yog ploj lawm bran thiab kab mob, qhov twg feem ntau ntawm cov vitamins, minerals, proteins, thiab fiber ntau tshwm sim.) High-fiber yog hais txog cov khoom noj uas muaj 20 feem pua ​​​​lossis ntau dua ntawm cov txiaj ntsig niaj hnub rau fiber ntau ntawm cov khoom noj muaj tseeb. Mov ci yuav tsum yog qhov tseem ceeb ntawm cov fiber hauv kev noj haus.

Nyuj Mis

Mis los ntawm mov, almonds, txiv maj phaub, oats, thiab hemp tsis yog hloov rau nyuj mis nyuj. Cov mis nyuj muaj 8 grams protein ib khob thaum lwm cov mis nyuj muaj tsuas yog 1 gram ntawm protein ib khob. Txhua qhov kev pabcuam kuj tseem muab txog 1/3 ntawm qhov xav tau txhua hnub rau vitamin D thiab calcium, ob lub as-ham uas tuaj yeem nyuaj nrhiav lwm qhov.

Qos yaj ywm

Qos yaj ywm yog ib qho ntawm cov zaub mov muaj txiaj ntsig tshaj plaws hauv ntiaj teb. Rau 160 calories, lawv muab kev xav zoo thiab muaj ntau yam khoom noj xws li potassium, fiber, vitamin C, calcium, thiab magnesium. Vim tias cov as-ham nyob hauv qab ntawm daim tawv nqaij, tawm ntawm daim tawv nqaij tab sis txhuam nws ua ntej ua noj kom tshem tawm cov av, tshuaj tua kab, thiab lwm yam khoom seem. Tsis tas li ntawd, ci thiab ci qos yaj ywm, tsis yog boil, vim hais tias cov as-ham leach rau hauv dej ua noj. Sim Qhov no: Sriracha Cub Fries.

Taum Taum

Tsoomfwv Meskas hais kom peb noj tsawg kawg peb khob taum txhua lub lim tiam. Qhov ntawd yog vim tias taum tsis muaj roj, qab zib, thiab sodium tab sis ntim nrog cov protein, fiber ntau, vitamins B, thiab cov zaub mov muaj txiaj ntsig. Thiab lawv pheej yig. Tab sis leej twg xav tsau taum pauv ib hmos thiab ua noj rau 45 feeb? Nkag mus: taum kaus poom. Txhawm rau txo cov sodium, yuav cov tshuaj sodium tsawg thiab yaug cov noob taum hauv qab dej ib feeb.

Cov kaus poom Tuna

Ntses yog cov zaub mov muaj txiaj ntsig zoo, muaj txiaj ntsig zoo ntawm cov protein, B-vitamins, potassium, iodine, thiab zinc. Oily ntses, suav nrog tuna, kuj tseem muaj cov roj omega-3 ntau heev, uas ua haujlwm tiv thaiv kab mob plawv. Tuna, txawm li cas los xij, tej zaum yuav muaj mercury, uas ua rau muaj kev phom sij loj rau menyuam yaus, cev xeeb tub thiab poj niam laus, thiab cov poj niam npaj yuav xeeb tub. Lub Chaw Saib Xyuas Kev Tiv Thaiv Ib puag ncig hauv Teb Chaws Asmeskas (EPA) qhia cov pab pawg kom txwv cov kaus poom tuna txog li peb ooj hauv ib lub lis piam. Tseem ceeb: tsaus nti "chunk light" tuna muaj peb zaug tsawg dua mercury dua cov dawb.

Nqaij nyuj

Tsis tas yuav txiav nqaij nyug lean ntawm koj cov zaub mov. Tseeb, 90/10 av nyuj muaj roj ntau txaus, tab sis peb-ounce feem tsuas muaj 25 feem pua ​​ntawm qhov txwv niaj hnub. Nqaij nyuj yog ntim nrog cov protein, niacin, vitamin B12, hlau, zinc, selenium, thiab lwm yam as-ham. Ib lossis ob pluas noj nqaij liab hauv ib lub lis piam yog txaus thiab qhov zoo tshaj plaws yog peb lossis plaub ooj. Ib qho ntxiv, cov nqaij liab yuav tsum tau txiav cov rog uas pom thiab cov nqaij ntshiv xws li puag ncig steak, sirloin, tenderloin, thiab flank yog qhov kev xaiv zoo tshaj plaws. Sim Qhov no: Jalapeno Cheddar Burger Bite Kabobs.

Los ntawm Mary Hartley, RD, MPH rau DietsInReview.com

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