Qhov 15 Cov Khoom Noj Zoo Tshaj Plaws Yuav Tau Noj Thaum Koj Muaj Mob

Zoo Siab

• 1. Nqaij qaib kua zaub
• 2. Cov txhuam hniav
• 3. Qej
• 4. Txiv maj phaub dej
• 5. Cov tshuaj yej kub
• 6. Zib ntab
• 7. Qhiav
• 8. Cov Khoom Noj Kom Ntsim
• 9. Tsawb
• 10. Oatmeal
• 11. Yogurt
• 12. Qee Cov Txiv Ntoo
• 13. Avocados
• 14. Nplooj, Zaub Ntsuab
• 15. Muaj ntsev
• Nqa Ntawv Los Tsev
• Kev Kho Khoom Noj Khoom Noj: Cov Khoom Noj uas Ntaus Nrig Ua Rog

Hippocrates nrov npe hais tias, “Cia cov zaub mov ua koj cov tshuaj, thiab cov tshuaj yog koj cov zaub mov.”

Nws yog qhov tseeb tias cov khoom noj tuaj yeem ua ntau dua li muab lub zog.

Thiab thaum koj muaj mob muaj nkeeg, noj zaub mov kom yog qhov tseem ceeb dua li qub.

Qee yam khoom noj muaj lub zog zoo uas tuaj yeem txhawb koj lub cev thaum nws tab tom tawm tsam kev mob.

Lawv tuaj yeem daws qee cov tsos mob thiab tseem tuaj yeem pab koj kho sai.

Cov no yog 15 qhov khoom noj uas zoo tshaj plaws los noj thaum muaj mob.

1. Nqaij qaib kua zaub

Cov kua zaub qaib tau pom zoo ua cov tshuaj rau qhov mob khaub thuas txias rau ntau pua xyoo - thiab rau lub laj thawj zoo ().

Nws yog qhov yooj yim noj cov vitamins, minerals, calories thiab protein, uas yog cov as-ham rau koj lub cev xav tau ntau dua thaum koj tsis mob ().

Nqaij qaib cov kua zaub kuj yog qhov zoo tshaj plaws ntawm dej thiab electrolytes, ob qho tib si yog qhov tsim nyog rau kev ntsuas dej yog tias koj nquag mus chav dej.

Koj lub cev yuav tseem yuav haus dej ntau tshaj yog tias koj kub taub hau ().

Dab tsi ntxiv, ib txoj kev tshawb nrhiav pom cov kua zaub ua qaib muaj txiaj ntsig zoo ntawm kev tshem tawm cov ntswg qhov ntswg ntau dua li lwm cov kua tau kawm. Qhov no txhais tau tias nws yog tshuaj lom neeg lub cev, tej zaum muaj qee qhov vim tias nws muab cov dej tso tawm kub ().

Lwm qhov laj thawj rau cov nyhuv no yog tias nqaij qaib muaj cov amino acid cysteine. N-acetyl-cysteine, ib hom kev cysteine, tawg tawm cov hnoos qeev thiab muaj cov tshuaj tua kab mob, tiv thaiv kev tiv thaiv thiab ua kom cov roj ntsha tsis zoo (,).

Nqaij qaib kua zaub kuj ua rau cov kev ua ntawm neutrophils, uas yog cov qe ntshav dawb uas tuaj yeem ua rau cov tsos mob xws li hnoos thiab txhaws ntswg.

Nqaij qaib lub peev xwm los tiv thaiv cov hlwb tuaj yeem piav txog qee zaum vim li cas nws thiaj li tiv thaiv qee tus mob khaub thuas thiab mob khaub thuas ().

Nqaij qaib kua zaub yog qhov muaj txiaj ntsig zoo ntawm dej, calories, protein, vitamins thiab minerals. Nws tseem yog lub ntuj tso pa tawm thiab tuaj yeem thaiv cov hlwb uas ua rau hnoos thiab txhaws ntswg.

2. Cov txhuam hniav

Zoo ib yam li nqaij qaib, kua zaub ua tau zoo heev ntawm dej thaum koj tsis mob.

Lawv muaj qhov tsw qab thiab muaj cov calories, cov vitamins thiab cov zaub mov me me xws li magnesium, calcium, folate thiab phosphorous (7, 8).

Yog tias koj haus lawv thaum kub, kua zaub kuj tseem muaj txiaj ntsig zoo ntawm kev ua yeeb yam xws li cov tshuaj lom neeg lub cev vim tias muaj cov khoom noj kub ().

Kev haus kua txiv yog ib txoj kev zoo rau kev nyob hauv lub cev, thiab cov nplua nuj muaj ntxhiab tuaj yeem pab koj kom koj txaus siab. Qhov no pab tau zoo tshaj yog tias koj lub plab tsis zoo thiab koj tsis tuaj yeem ua cov zaub mov tawv.

Yog tias koj muaj ntsev ntau thiab yuav tau kua zaub tom khw, nco ntsoov yuav ntau hom ntsev tsawg vim tias cov kua txiv feem ntau muaj ntsev ntau.

Yog tias koj tab tom ua kua zaub los ntawm kos, nws yuav muaj txiaj ntsig ntau dua - nrog rau cov muaj calorie ntau dua, cov khoom noj protein thiab zaub mov zoo.

Coob tus neeg paub txog cov txiaj ntsig ntawm pob txha thiab hais tias nws muaj ntau yam khoom kho, txawm hais tias tam sim no tsis muaj kev tshawb fawb txog nws cov txiaj ntsig (8).

Nyeem kab lus no kom paub ntau ntxiv txog pob txha cov nqaij.

Haus kua zaub yog qhov qab thiab zoo rau lub cev kom tsis qab, thiab nws kuj ua raws li lub cev tsis xav noj thaum kub.

3. Qej

Qej tuaj yeem muab tau txhua yam txiaj ntsig kev noj qab haus huv.

Nws tau siv los ua tshuaj ntsuab rau ntau pua xyoo thiab tau ua kom pom cov kab mob tua kabmob, tua kabmob thiab ua kom muaj tus kabmob (,).

Nws kuj tseem tuaj yeem txhawb lub zog tiv thaiv kab mob ().

Tsawg tsawg tus neeg txoj kev tshawb fawb tau tshawb pom qhov cuam tshuam ntawm qej rau ntawm qhov mob khaub thuas lossis mob khaub thuas, tab sis qee qhov pom muaj txiaj ntsig zoo.

Ib txoj kev tshawb nrhiav pom tias cov neeg uas noj qej tau mob tsawg dua. Zuag qhia tag nrho, cov pab pawg qej tau siv li 70% tsawg dua hnub mob dua li cov pawg placebo ().

Hauv lwm txoj kev tshawb nrhiav, cov neeg noj qej tsis tsuas yog muaj mob tsawg dua, tab sis lawv tau txais tau zoo dua 3.5 hnub sai dua cov pawg placebo, nyob rau nruab nrab ().

Tsis tas li ntawd, ntau txoj kev tshawb fawb pom tau hais tias cov qij laus tshaj tawm tuaj yeem txhawb lub cev tsis muaj zog thiab txo qis qhov mob khaub thuas thiab mob khaub thuas ().

Ntxiv cov qej rau cov nqaij qaib lossis kua zaub yuav ntxiv rau qhov tsw thiab ua rau lawv muaj peev xwm zoo dua ntawm kev tua cov tsos mob khaub thuas lossis mob khaub thuas.

Ntau cov lus qhia ntawm no: Yuav Ua Li Cas Cov Qho Sib Ntaus Ua Rau Mob Khaub Thuas thiab Npaws.

Qej tuaj yeem tiv thaiv cov kab mob, kab mob thiab txhawb kev tiv thaiv ntawm lub cev. Nws pab koj kom tsis txhob muaj mob thiab rov zoo sai dua thaum koj muaj mob.

4. Txiv maj phaub dej

Ua kom muaj kev noj qab haus huv zoo yog ib qho tseem ceeb tshaj plaws uas koj tuaj yeem ua thaum mob.

Kev haus dej yog qhov tshwj xeeb tshaj yog thaum koj kub taub hau, tawm hws ntau ntau lossis ntuav lossis zawv plab, uas tuaj yeem ua rau koj poob dej thiab electrolytes ntau.

Txiv maj phaub dej yog haus zoo tshaj plaws rau kev haus thaum koj mob.

Dhau li ntawm qab zib thiab qab qab, nws muaj cov piam thaj thiab cov electrolytes uas xav tau rau kev rov ua kom muaj dej.

Kev tshawb fawb qhia tias txiv maj phaub dej yuav pab koj rov qab haus dej tom qab qoj ib ce thiab mob me me ntawm zawv plab. Nws kuj ua rau lub plab tsis xis nyob ntau dua li haus dej sib xws (,,).

Tsis tas li ntawd, ntau txoj kev tshawb fawb hauv cov tsiaj pom tias txiv maj phaub dej muaj cov tshuaj antioxidant tuaj yeem tiv thaiv kev puas tsuaj oxidative thiab kuj tseem tuaj yeem txhim kho ntshav qab zib tswj (,,,,).

Txawm li cas los xij, ib txoj kev tshawb nrhiav pom tias nws ua rau tsam plab ntau dua li lwm cov dej haus electrolyte. Nws yog lub tswv yim zoo los pib maj mam yog tias koj tsis tau sim ua nws ().

Cov txiv maj phaub dej muaj lub qab zib, thiab qab qab. Nws muab cov kua thiab electrolytes uas koj xav tau kom tsis txhob haus dej thaum koj mob.

5. Cov tshuaj yej kub

Cov tshuaj yej yog cov tshuaj zoo rau ntau cov tsos mob cuam tshuam nrog mob khaub thuas thiab mob khaub thuas.

Ib yam li qaib kua zaub, kub tshuaj yej ua los ua lub ntsej muag zoo, pab tshem cov txhaum ntawm qhov hnoos qeev. Nco ntsoov tias cov tshuaj yej yuav tsum tau kub ua ib qho kev txiav txim siab, tab sis nws yuav tsum tsis txhob kub kom nws ntxiv ua rau koj lub caj pas ().

Koj tsis tas yuav txhawj txog tshuaj yej ua kom lub cev qhuav dej. Txawm hais tias qee qhov teas muaj cov caffeine, qhov ntau tsawg tsawg dhau los ua rau muaj dej nce ntxiv ().

Qhov no txhais tau tias sipping tshuaj yej thoob plaws ib hnub yog ib txoj hauv kev zoo los pab koj kom hydrated thaum relieving congestion tib lub sijhawm.

Tshuaj yej tseem muaj polyphenols, uas yog cov tshuaj ntuj pom hauv cov nroj tsuag uas yuav muaj ntau cov txiaj ntsig kev noj qab haus huv. Cov no yog los ntawm cov tshuaj tiv thaiv kab mob thiab tiv thaiv mob tiv thaiv qog noj ntshav mob (,,,).

Tannins yog ib hom polyphenol uas muaj nyob hauv tshuaj yej. Ntxiv nrog rau kev ua raws li antioxidants, tannins tseem muaj antiviral, antibacterial thiab anti-fungal properties ().

Ib txoj kev tshawb nrhiav hauv cov nas pom tias tannic acid nyob rau hauv cov tshuaj yej dub muaj peev xwm txo qis ntau npaum li cas ntawm cov kab mob uas tshwm sim hauv cov caj pas ().

Hauv lwm txoj kev tshawb nrhiav, hibiscus tshuaj yej txo qis kev loj hlob ntawm avian mob khaub thuas hauv ib lub raj sim. Echinacea tshuaj yej kuj tseem luv qhov ntev ntawm mob khaub thuas thiab mob khaub thuas (,).

Ib qho ntxiv, ntau hom teas tshwj xeeb tau tsim los daws cov hnoos lossis mob caj pas tau pom tias muaj txiaj ntsig hauv kev tshawb fawb soj ntsuam (,).

Tag nrho cov kev cuam tshuam no ua rau cov tshuaj yej ua ib qho tseem ceeb ntawm koj cov zaub mov noj thaum koj muaj mob.

Cov tshuaj yej yog qhov ua tau zoo ntawm cov dej thiab ua raws li lub cev kub hnyiab thaum kub kub. Cov tshuaj yej dub tuaj yeem txo qis kev loj hlob ntawm cov kab mob hauv lub caj pas, thiab tshuaj yej echinacea tuaj yeem txo qhov ntev ntawm tus mob khaub thuas lossis mob khaub thuas.

6. Zib ntab

Zib ntab muaj hwj chim ua rau muaj zog, zoo li vim tias nws muaj cov ntsiab lus ntawm antimicrobial tebchaw.

Qhov tseeb, nws muaj qhov muaj zog zoo li cov tshuaj tua kab mob uas nws tau siv rau hauv kev hnav khaub ncaws los ntawm cov neeg Iyiv thaum ub, thiab tseem siv rau lub hom phiaj no niaj hnub no (,,,,).

Qee cov pov thawj qhia tias zib ntab tseem tuaj yeem txhawb lub zog tiv thaiv kab mob ().

Cov txiaj ntsig no ib leeg ua rau zib ntab ua cov zaub mov zoo noj thaum muaj mob, tshwj xeeb yog tias koj mob caj pas los ntawm kab mob.

Ntau qhov kev tshawb fawb qhia tias zib ntab ua rau hnoos rau cov menyuam yaus. Txawm li cas los xij, nco ntsoov tias yuav tsum tsis muab zib ntab rau cov menyuam muaj 12 xyoos rov hauv (,,,,).

Sib tov ib nrab ib me nyuam diav (2.5 ml) ntawm zib ntab nrog lub khob mis nyuj sov, dej los yog khob dej. Qhov no yog dej hydrating, hnoos-soothing, haus dej ().

Zib ntab muaj cov nyhuv tua kabmob thiab ua kom lub cev tsis muaj zog.Nws tseem tuaj yeem pab daws hnoos rau cov menyuam yaus uas muaj hnub nyoog 12 hlis.

7. Qhiav

Qhiav yog tej zaum paub zoo tshaj plaws rau nws cov kev tiv thaiv xeev siab.

Nws kuj tau pom tias tseem muaj txiaj ntsig zoo rau xeev siab ntsig txog kev xeeb tub thiab kev kho mob cancer (,,,).

Dab tsi ntxiv, qhiav ua zoo li cov tshuaj tsis-steroidal anti-inflammatory. Nws kuj tau ua kom pom cov kab mob antioxidant, antimicrobial thiab tiv thaiv mob qog nqaij hlav (,).

Yog li yog tias koj mloog zoo li nkees lossis ntuav tawm, qhiav yog cov zaub mov zoo tshaj plaws los daws cov tsos mob no. Txawm hais tias koj tsis tau xeev siab, qhiav ntau lwm cov txiaj ntsig zoo ua rau nws ua ib qho khoom noj zoo tshaj plaws noj thaum muaj mob.

Siv cov qhiav tshiab hauv kev ua noj, haus qee cov qhiav qhiav lossis khaws qee cov qhiav ntawm lub khw muag khoom kom tau txais cov txiaj ntsig no. Tsuas nco ntsoov tias txhua yam koj siv yuav muaj tiag tiag qhiav lossis qhiav tawm, tsis yog tsuas yog qhiav tsw.

Qhiav tau zoo heev ntawm kev mob nkees. Nws kuj muaj cov anti-inflammatory thiab antioxidant zoo.

8. Cov Khoom Noj Kom Ntsim

Cov khoom noj ntsim nyiam cov txiv ntseej kua txob muaj capsaicin, uas ua rau muaj kev kub nyhiab, mob thaum kov.

Thaum siab txaus nyob rau hauv kev mloog zoo, capsaicin tuaj yeem muaj qhov tsis zoo thiab feem ntau siv cov tshuaj pleev xim thiab pleev xim ().

Coob leej ntau tus tau tshaj tawm tias kev noj zaubmov ntsim ua rau txhaws ntswg, rhuav tshem cov hnoos qeev thiab tshem tawm cov txhaum kev txhaum.

Thaum qee qhov kev tshawb fawb tau sim cov nyhuv no, capsaicin zoo li yuav qog tawm cov hnoos qeev, ua kom yooj yim rau ntiab tawm. Cov tshuaj txau qhov ntswg capsaicin tau siv nrog qhov txiaj ntsig zoo los daws cov mob thiab muaj pob khaus (,, 52).

Txawm li cas los xij, capsaicin kuj tseem tuaj yeem ua rau hnoos qeev ntau lawm, yog li koj yuav cia li xaus nrog los ntswg los hloov chaw rau ib qho ().

Kev pab hnoos yuav yog lwm qhov txiaj ntsig ntawm capsaicin. Ib txoj kev tshawb nrhiav pom tias noj capsaicin tsiav tshuaj zoo dua tus neeg muaj tus mob hnoos ntev los ntawm kev ua rau lawv tsis tshua khaus ().

Txawm li cas los xij, kom ua tiav cov txiaj ntsig no, koj yuav xav noj cov khoom noj ntsim txhua hnub rau ob peb lub lis piam.

Ib qho ntxiv, tsis txhob sim ua tej yam ntsim yog tias koj twb mob plab dhau los. Cov khoom noj ntsim tuaj yeem ua rau tsam plab, mob thiab xeev siab hauv qee cov neeg ().

Cov khoom noj ntsim muaj capsaicin, uas tuaj yeem pab zom cov hnoos qeev tab sis kuj tseem tuaj yeem ua kom hnoos qeev. Nws yuav siv tau los daws qhov hnoos tshwm sim los ntawm kev ua haujlwm khaus.

9. Tsawb

Tsawb yog cov zaub mov zoo noj thaum koj muaj mob.

Lawv yooj yim zom thiab plhws rau qhov tsw qab, tab sis kuj muaj cov calories thiab cov txiaj ntsig zoo tsim nyog.

Rau cov laj thawj no, lawv yog ib feem ntawm kev noj haus BRAT (tsawb, txhuv, applesauce, toast) uas feem ntau pom zoo rau xeev siab (55).

Lwm cov txiaj ntsig loj ntawm cov txiv tsawb yog cov roj nplua nyeem uas lawv muaj. Yog tias koj muaj mob raws plab, tsawb yog ib qho zoo tshaj plaws uas koj tuaj yeem noj vim cov fiber ntau tuaj yeem pab txo plab zom mov (,,).

Qhov tseeb, qee lub tsev kho mob siv tsawb flakes los kho cov neeg mob raws plab ().

Txiv tsawb yog qhov zoo ntawm cov calories thiab zaub mov zoo. Lawv tseem tuaj yeem pab daws cov xeev siab thiab zawv plab.

10. Oatmeal

Zoo li txiv tsawb, oatmeal yog bland thiab noj yooj yim thaum muab cov calories, vitamins thiab minerals uas koj xav tau thaum muaj mob.

Nws tseem muaj qee qhov protein - txog 5 gram hauv 1/2 khob (60).

Oatmeal muaj lwm cov txiaj ntsig zoo rau kev noj qab haus huv, suav nrog kev ua kom muaj zog tiv thaiv kab mob thiab txhim kho ntshav qab zib ().

Ib qho kev tshawb nrhiav nas kuj tau qhia tias beta-glucan, ib hom fiber ntau nyob hauv oats, pab txo kev mob hauv lub plab. Qhov no tuaj yeem pab txo cov tsos mob xws li mob plab hnyuv, ua kom plab thiab raws plab ().

Txawm li cas los xij, zam kev yuav khoom oatmeal tsw qab rau ntau ntau ntxiv qab zib. Hloov chaw, ntxiv me me ntawm zib ntab lossis txiv ntoo kom muab cov txiaj ntsig zoo dua.

Oatmeal yog qhov txiaj ntsig zoo ntawm cov khoom noj muaj txiaj ntsig thiab yooj yim rau noj. Nws tuaj yeem txhawb koj lub cev tiv thaiv kab mob, txhim kho ntshav qab zib kom tswj thiab txo cov leeg hauv cov hnyuv.

11. Yogurt

Kua mis nyeem qaub yog zaub mov zoo rau koj noj thaum muaj mob.

Nws muab 150 calories thiab 8 grams protein rau ib khob. Nws kuj tseem txias, uas tuaj yeem so koj lub caj pas.

Kua mis nyeem qaub yog tseem nplua nuj calcium thiab tag nrho ntawm lwm cov vitamins thiab minerals (63).

Qeeurisurts kuj tseem muaj txiaj ntsig probiotics.

Cov ntaub ntawv pov thawj qhia tau tias probiotics tuaj yeem pab ob tus menyuam yaus thiab tus neeg laus kom mob khaub thuas ntau dua, kho kom sai dua thaum muaj mob thiab noj tshuaj tsawg dua (,,,,,).

Ib txoj kev tshawb nrhiav tau pom tias cov menyuam yaus siv probiotics zoo li thaj tsam li ob hnub sai dua, thiab lawv cov tsos mob tau zoo li 55% tsis tshua mob ().

Qee cov neeg tau tshaj tawm tias kev noj mis nyuj ua kom tuab cov hnoos qeev. Txawm li cas los xij, ntau txoj kev tshawb fawb qhia tias kev haus mis nyuj ua rau tsis muaj kev pauv pauv qhov mob hnoos, txhaws ntswg lossis hnoos qeev, txawm yog ntawm cov neeg muaj mob ().

Txawm li cas los xij, yog tias koj xav tias cov ntawv sau ntawm cov khoom noj tsis zoo ua rau koj tsis dhuav, ua lwm yam zaub mov uas muaj probiotics lossis muaj probiotic ntxiv.

Cov kua mis nyeem yog yooj yim rau noj thiab muaj qhov zoo ntawm calories, protein, vitamins thiab minerals. Qee cov txiv neej yogurts kuj muaj cov probiotics, uas tuaj yeem pab koj mob tsawg dua thiab ua kom sai dua

12. Qee Cov Txiv Ntoo

Txiv hmab txiv ntoo tuaj yeem muaj txiaj ntsig thaum muaj mob.

Lawv yog cov nplua nuj los ntawm cov vitamins, minerals thiab fiber, uas txhawb koj lub cev thiab kev tiv thaiv kab mob ().

Qee cov txiv hmab txiv ntoo kuj tseem muaj cov txiaj ntsig zoo hu ua anthocyanins, uas yog hom flavonoids uas muab cov txiv hmab txiv ntoo lawv cov xim liab, xiav thiab xiav xim. Qee qhov zoo tshaj plaws yog txiv pos nphuab, cranberries, blueberries thiab blackberries ().

Anthocyanins ua rau cov khoom noj zoo heev rau noj thaum muaj mob vim tias lawv muaj cov khoom ua los tiv thaiv, tiv thaiv kab mob thiab tiv thaiv kab mob.

Ntau cov kev tshawb fawb pom tias cov txiv hmab txiv ntoo rho tawm ntau hauv anthocyanins tuaj yeem tiv thaiv cov kab mob thiab kab mob los ntawm kev ua kom lub hlwb. Lawv kuj tseem txhawb lub cev kev tiv thaiv lub cev ((,,,,,).

Tshwj xeeb, pomegranates muaj cov tshuaj tua kab mob thiab tshuaj tua kab mob uas tiv thaiv cov zaub mov kab mob thiab kab mob, nrog rau E. coli thiab salmonella ().

Thaum cov kev cuam tshuam no tsis tas yuav muaj kev cuam tshuam tib yam rau kev sib kis hauv lub cev ib yam li hauv cov lab, lawv yuav muaj qee qhov cuam tshuam.

Qhov tseeb, ib qho kev soj ntsuam pom tau hais tias flavonoid pabcuam kev noj qab haus huv tuaj yeem txo qis tus neeg mob hnub tau tus mob khaub thuas los ntawm kev txhawm rau 40% ().

Ntxiv qee cov txiv hmab txiv ntoo rau hauv ib lub tais ntawm oatmeal lossis yogurt rau ntau cov txiaj ntsig lossis muab cov txiv hmab txiv ntoo khov rau hauv cov nqaij txias uas ua rau koj lub qa.

Ntau cov txiv hmab txiv ntoo muaj cov flavonoids hu ua anthocyanins tuaj yeem tawm tsam cov kab mob thiab cov kab mob thiab txhawb lub zog tiv thaiv kab mob. Cov tshuaj Flavonoid tuaj yeem muaj txiaj ntsig zoo.

13. Avocados

Cov avocado yog cov txiv hmab txiv ntoo txawv vim tias nws qis hauv carbs tab sis muaj roj ntau.

Hauv tshwj xeeb, nws yog qhov muaj txiaj ntsig zoo monounsaturated rog, tib hom roj pom nyob hauv cov roj txiv roj.

Avocados kuj tseem yog qhov zoo ntawm fiber ntau, vitamins thiab minerals (, 81).

Avocados yog cov zaub mov zoo thaum muaj mob vim tias lawv muab calories, vitamins thiab minerals uas koj lub cev xav tau. Lawv tseem mos mos, tawv muag thiab yooj yim rau noj.

Vim tias cov rog uas noj qab nyob zoo avocados muaj, tshwj xeeb tshaj yog oleic acid, lawv pab txo qis kev mob thaum tseem ua si lub luag haujlwm hauv lub cev tsis muaj zog (,).

Avocados muaj cov vitamins, ntxhia pob zeb thiab cov rog zoo uas tuaj yeem txo qhov mob thiab txhawb lub zog hauv lub cev.

14. Nplooj, Zaub Ntsuab

Nws yog ib qho tseem ceeb kom tau txais tag nrho cov vitamins thiab minerals uas koj lub cev xav tau thaum muaj mob, tab sis qhov no yuav nyuaj rau koj ua nrog “zaub mov tsis huv” noj.

Cov zaub ntsuab xws li zaub ntsuab, romaine zaub xas lav thiab kale muaj puv nkaus ntawm cov vitamins, minerals thiab fiber. Lawv yog qhov tshwj xeeb zoo ntawm cov vitamins A, vitamin C, vitamin K thiab folate (84).

Cov zaub ntsuab tsaus yog cov tseem ua nrog cov txiaj ntsig zoo ntawm cov nroj tsuag. Cov no ua raws li antioxidants los tiv thaiv hlwb los ntawm kev puas tsuaj thiab pab tua o ().

Nplooj zaub ntsuab tseem tau siv rau lawv lub zog ().

Ntxiv cov spinach rau ib qho omelet rau nrawm, cov khoom noj khoom haus, cov zaub mov muaj txiaj ntsig protein. Koj tuaj yeem sim pov ib txhais tes ntawm kale mus rau hauv lub txiv ntoo smoothie.

Cov zaub ntsuab muaj cov nplua nuj fiber ntau thiab cov khoom noj uas koj xav tau thaum koj muaj mob. Lawv kuj tseem muaj cov txiaj ntsig cog uas zoo.

15. Muaj ntsev

Salmon yog ib qho zoo tshaj ntawm cov protein ua thaum noj thaum muaj mob.

Nws yog mos, yooj yim noj thiab tag nrho cov protein zoo uas koj lub cev xav tau.

Salmon tshwj xeeb tshaj yog nyob rau hauv omega-3 fatty acids, uas muaj cov muaj zog los tiv thaiv-cuam tshuam ().

Salmon kuj tseem yog ib qhov zoo ntawm ntau cov vitamins thiab minerals, suav nrog vitamin D, uas ntau tus neeg tsis muaj. Vitamin D ua si lub luag haujlwm hauv kev tiv thaiv kabmob ().

Salmon yog qhov zoo tshaj plaws ntawm cov protein. Nws tseem muaj cov omega-3 fatty acids thiab vitamin D, uas tawm tsam o thiab txhawb lub zog ua haujlwm.

Nqa Ntawv Los Tsev

So, haus dej thiab haus kom muaj zaub mov zoo yog qee qhov tseem ceeb uas koj tuaj yeem ua kom zoo siab dua thiab rov zoo dua thaum muaj mob.

Tab sis qee cov zaub mov muaj cov txiaj ntsig zoo dua li tsuas yog muab koj lub cev nrog cov as-ham.

Txawm hais tias tsis muaj ib qho khoom noj nkaus xwb tuaj yeem kho kev mob kev nkeeg, kev noj zaub mov zoo tuaj yeem txhawb koj lub cev tiv thaiv kab mob thiab pab txo qee cov tsos mob.

Kev Kho Khoom Noj Khoom Noj: Cov Khoom Noj uas Ntaus Nrig Ua Rog