6 Lub Noob Zoo Tshaj Plaws Uas Koj Yuav Tsum Noj

Zoo Siab

• 1. Cov muag muag ntoo
• 2. Chia Cov Noob
• 3. Cov Noob Hemp
• 4. Taum Noob
• 5. Taub Dag Noob
• 6. Paj noob hlis noob
• Rau hauv qab Kab

Cov noob muaj tag nrho cov pib cov ntaub ntawv tsim nyog los tsim ua ntau yam nroj tsuag. Vim tias qhov no, lawv tau noj zaub tsis txaus.

Noob yog cov txiaj ntsig zoo ntawm cov tshuaj fiber. Lawv tseem muaj cov roj ntsha noj qab nyob zoo, polyunsaturated rog thiab ntau yam tseem ceeb vitamins, minerals thiab antioxidant.

Thaum noj ua ib feem ntawm kev noj zaub mov zoo, cov noob tuaj yeem pab txo cov ntshav qab zib, cov roj cholesterol thiab ntshav siab.

Kab lus no yuav piav qhia txog cov zaub mov zoo thiab cov txiaj ntsig kev noj qab haus huv los ntawm 6 ntawm cov noob zoo tshaj uas koj tuaj yeem noj.

1. Cov muag muag ntoo

Flaxseeds, tseem hu ua linseeds, yog qhov muaj txiaj ntsig zoo ntawm fiber ntau thiab omega-3 cov rog, tshwj xeeb yog alpha-linolenic acid (ALA).

Txawm li cas los xij, omega-3 rog muaj nyob hauv lub plhaws sab nrauv ntawm lub noob, uas tib neeg tsis tuaj yeem zom tau yooj yim.

Yog li, yog tias koj xav nce koj cov qib omega-3, nws yog qhov zoo tshaj rau noj cov flaxseeds uas tau tau nyob hauv av (,).

Ib qho 1-ooj (28-gram) ntawm cov flaxseeds muaj cov khoom siv sib xyaw ntau (3):

• Cov calories: 152
• Fiber ntau: 7,8 grams
• Cov protein ntau: 5.2 grams
• Monounsaturated rog: 2.1 grams
• Omega-3 cov rog: 6,5 grams
• Omega-6 cov rog: 1,7 grams
• Manganese: 35% ntawm RDI
• Thiamine (vitamin B1): 31% ntawm RDI
• Magnesium: 28% ntawm RDI

Flaxseeds tseem muaj ntau yam ntawm polyphenols sib txawv, tshwj xeeb tshaj yog lignans, uas ua raws li cov tshuaj antioxidant tseem ceeb hauv lub cev ().

Lignans, nrog rau cov fiber ntau thiab omega-3 rog nyob hauv flaxseeds, txhua tus tuaj yeem pab txo cov roj (cholesterol) thiab lwm yam kev phom sij rau kab mob plawv ().

Ib txoj kev tshawb nrhiav loj ua ke ntawm 28 qhov tshwm sim ntxiv, pom tias kev haus cov roj flaxseeds txo cov roj "LDL" roj phem ntau npaum li 10 mmol / l ().

Flaxseeds kuj tseem tuaj yeem pab txo cov ntshav siab. Kev soj ntsuam ntawm 11 qhov kev tshawb pom pom tias flaxseeds tuaj yeem txo cov ntshav siab tshwj xeeb tshaj yog thaum noj tag nrho txhua hnub rau ntau dua 12 lub lis piam ().

Ob peb ntawm cov kev tshawb fawb tau pom tias kev noj zaub mov flaxseeds tuaj yeem txo cov cim qog ntawm qog nce tuaj ntawm cov poj niam uas muaj mob cancer mis, thiab kuj tseem yuav txo qhov mob qog nqaij hlav (,,).

Qhov no tej zaum yuav vim yog cov lignans hauv flaxseeds. Lignans yog phytoestrogens thiab zoo ib yam li poj niam kev sib deev estrogen.

Dab tsi ntxiv, cov txiaj ntsig zoo sib xws tau qhia txog kev mob qog nqaij hlav prostate rau cov txiv neej ().

Ntxiv rau kev txo qis kev pheej hmoo ntawm kab mob plawv thiab mob cancer, flaxseeds kuj tseem tuaj yeem pab txo cov ntshav qab zib, uas yuav pab txo qis kev mob ntshav qab zib ().

Ntsiab lus: Flaxseeds yog qhov zoo tshaj plaws ntawm cov nqaij fiber, omega-3 cov rog, lignans thiab lwm yam khoom noj muaj txiaj ntsig. Ntau cov pov thawj tau qhia tias lawv tuaj yeem txo cov roj cholesterol, ntshav siab thiab tseem muaj feem yuav mob qog nqaij hlav.

2. Chia Cov Noob

Chia noob zoo heev rau cov flaxseeds vim tias lawv kuj yog qhov zoo ntawm fiber ntau thiab omega-3 cov rog, nrog rau ib tug xov tooj ntawm lwm cov as-ham.

1-ooj (28-gram) liab ntawm chia noob muaj (15):

• Cov calories: 137
• Fiber ntau: 10,6 grams
• Cov protein ntau: 4,4 grams
• Monounsaturated rog: 0.6 grams
• Omega-3 cov rog: 4,9 grams
• Omega-6 cov rog: 1,6 grams
• Thiamine (vitamin B1): 15% ntawm RDI
• Magnesium: 30% ntawm RDI
• Manganese: 30% ntawm RDI

Zoo li flaxseeds, chia noob kuj muaj ib tug xov tooj ntawm cov tseem ceeb antioxidant polyphenols.

Qhov zoo siab, ntau txoj kev tshawb fawb pom tau tias noj chia noob tuaj yeem nce ALA hauv cov ntshav. ALA yog ib qho tseem ceeb omega-3 fatty acid uas tuaj yeem pab txo tus mob (,).

Koj lub cev tuaj yeem hloov ALA mus ua lwm yam omega-3 cov rog, xws li eicosapentaenoic acid (EPA) thiab docosahexaenoic acid (DHA), uas yog omega-3 fats pom nyob hauv roj ntses. Txawm li cas los xij, txoj kev hloov mus rau hauv lub cev feem ntau ua tau zoo.

Ib txoj kev tshawb nrhiav tau pom tias chia noob tuaj yeem nce qib ntawm EPA hauv cov ntshav ().

Cov noob chia kuj tseem tuaj yeem pab txo cov ntshav qab zib. Ob peb ntawm cov kev tshawb fawb tau pom tias tag nrho thiab av chia noob zoo sib xws rau kev txo cov ntshav qab zib tam sim ntawd tom qab noj mov (,).

Lwm qhov kev tshawb fawb pom tau tias, ntxiv rau txo cov ntshav qab zib, chia noob kuj yuav txo qhov qab los noj ().

Cov noob Chia kuj tseem tuaj yeem txo cov kev phom sij ntawm cov kab mob plawv ().

Kev tshawb ntawm 20 tus neeg muaj tus mob ntshav qab zib hom 2 pom tias noj 37 grams ntawm chia noob ib hnub rau 12 lub lis piam txo ntshav siab thiab qib ntawm ntau cov tshuaj lom neeg, suav nrog C-reactive protein (CRP) ().

Ntsiab lus: Cov noob Chia yog qhov zoo ntawm omega-3 cov rog thiab yog qhov zoo ntawm kev txo cov ntshav qab zib thiab txo kev pheej hmoo ua rau mob plawv.

3. Cov Noob Hemp

Hemp noob yog qhov zoo tshaj ntawm cov nqaij tsis muaj protein ntau. Qhov tseeb, lawv muaj ntau tshaj 30% protein, nrog rau ntau lwm yam as-ham tseem ceeb.

Hemp noob yog ib qho ntawm ob peb cov nroj tsuag uas ua tiav cov khoom muaj protein, txhais tau tias lawv muaj tag nrho cov amino acids uas koj lub cev tsis tuaj yeem tsim tau.

Cov kev tshawb fawb kuj tau qhia tias cov khoom noj protein zoo ntawm hemp noob zoo dua li lwm cov cog protein cog ().

1-ooj (28-gram) liab ntawm hemp noob muaj ():

• Cov calories: 155
• Fiber ntau: 1,1 grams
• Cov protein ntau: 8,8 grams
• Monounsaturated rog: 0.6 grams
• Polyunsaturated rog: 10,7 grams
• Magnesium: 45% ntawm RDI
• Thiamine (vitamin B1): 31% ntawm RDI
• Zinc: 21% ntawm RDI

Qhov feem ntawm omega-6 rau omega-3 rog nyob rau hauv hemp noob roj yog ntxhib 3: 1, uas suav tias yog qhov piv zoo. Hemp noob tseem muaj gamma-linolenic acid, ib qho tseem ceeb tiv thaiv kev rog fatty acid ().

Vim li no, ntau tus neeg siv tshuaj hemp noob roj ntxiv.

Hemp noob roj tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv los ntawm kev nce cov roj omega-3 fatty acids hauv cov ntshav (,,).

Kev tiv thaiv kev tiv thaiv ntawm omega-3 fatty acids kuj tseem yuav pab txhim kho cov tsos mob ntawm daim tawv nqaij.

Ib txoj kev tshawb nrhiav tau pom tias cov neeg muaj eczema tsis tshua muaj cov tawv nqaij ua tsis taus thiab khaus tom qab noj hemp noob roj pab rau 20 lub lis piam. Lawv kuj tau siv tshuaj kho tawv nqaij tsawg dua, ntawm qhov nruab nrab ().

Ntsiab lus: Hemp noob yog qhov txiaj ntsig zoo ntawm cov protein thiab muaj tag nrho cov amino acids tseem ceeb. Hemp noob roj yuav pab txo cov tsos mob ntawm daim tawv nqaij thiab lwm yam mob.

4. Taum Noob

Noob hnav cov noob feem ntau noj nyob rau hauv Asia, thiab tseem nyob rau sab hnub poob teb chaws yog ib feem ntawm cov tshuaj txhuam hu ua tahini.

Zoo ib yam li lwm cov noob, lawv muaj cov khoom noj khoom haus dav. Ib ooj (28 grams) ntawm noob hnav muaj (30):

• Cov calories: 160
• Fiber ntau: 3.3 grams
• Cov protein ntau: 5 grams
• Monounsaturated rog: 5.3 grams
• Omega-6 cov rog: 6 grams
• Tooj liab: 57% ntawm RDI
• Manganese: 34% ntawm RDI
• Magnesium: 25% ntawm RDI

Zoo li flaxseeds, noob hnav muaj ntau ntawm lignans, tshwj xeeb yog ib qho hu ua sesamin. Qhov tseeb, noob hnav noob yog qhov paub zoo tshaj plaws kev noj haus ntawm lignans.

Ob peb txoj kev tshawb pom tau pom tias sesamin los ntawm noob hnav noob tuaj yeem hloov pauv los ntawm koj lub plab cov kab mob mus rau lwm hom lignan hu ua enterolactone (,).

Enterolactone tuaj yeem ua zoo li cov txiv neej kev sib deev estrogen, thiab qis dua qhov qub ntawm cov lignan hauv lub cev no tau cuam tshuam nrog kev mob plawv thiab mob cancer mis ().

Lwm txoj kev tshawb nrhiav pom tias cov poj niam tom qab noj lub cev uas noj 50 grams ntawm noob hnav noob hmoov txhua hnub rau tsib lub lis piam tau txo qis cov roj cholesterol thiab txhim kho kev sib deev hormone ().

Cov noob hnav tuaj yeem pab txo qhov mob thiab oxidative kev nyuaj siab, uas tuaj yeem ua rau cov tsos mob ntawm ntau yam tsis meej, suav nrog mob caj dab.

Ib txoj kev tshawb nrhiav tau qhia tias cov neeg muaj mob osteoarthritis ntawm lub hauv caug muaj tsawg dua cov kuab tshuaj nyob rau hauv lawv cov ntshav tom qab noj 40 grams ntawm noob hnav noob hmoov txhua hnub rau ob lub hlis ().

Lwm txoj kev tshawb pom tsis ntev los no pom tau tias tom qab noj mov txog 40 grams ntawm noob hnav noob hmoov ua ib hnub rau 28 hnub, cov kws ncaws pob semi-tau txo qis cov leeg ua rau lub cev puas tsuaj thiab oxidative kev nyuaj siab, nrog rau kev ua kom muaj zog aerobic ntau dua ().

Ntsiab lus: Cov noob noob hnav yog qhov muaj txiaj ntsig zoo ntawm lignans, uas tuaj yeem pab txhim kho kev sib deev hormone rau estrogen. Noob hnav noob tuaj yeem pab txo qhov mob thiab oxidative kev nyuaj siab.

5. Taub Dag Noob

Cov noob taub dag yog ib hom noob uas neeg nyiam siv, thiab yog qhov zoo ntawm phosphorus, monounsaturated fats thiab omega-6 rog.

1-ooj (28-gram) liab taub dag cov noob muaj (37):

• Cov calories: 151
• Fiber ntau: 1,7 grams
• Cov protein ntau: 7 grams
• Monounsaturated rog: 4 grams
• Omega-6 cov rog: 6 grams
• Manganese: 42% ntawm RDI
• Magnesium: 37% ntawm RDI
• Phosphorus: 33% ntawm RDI

Cov noob taub dag kuj yog qhov zoo ntawm phytosterols, uas yog cov cog ntoo uas yuav pab txo cov roj ().

Cov noob no tau tshaj tawm tias muaj ntau cov txiaj ntsig kev noj qab haus huv, zoo li vim muaj ntau yam khoom noj muaj txiaj ntsig.

Ib txoj kev soj ntsuam ntau dua 8,000 tus neeg pom tias cov neeg uas muaj taub thiab taub dag cov noob ntau yuav muaj feem txo txoj kev pheej hmoo mob cancer mis ().

Ib txoj kev tshawb nrhiav ntxiv rau cov menyuam yaus pom tias cov noob taub dag yuav pab txo cov pob zeb hauv lub zais zis los ntawm kev txo cov calcium hauv zis ().

Cov zais zis yog qhov zoo ib yam li lub raum pob zeb. Lawv tsim thaum muaj qee yam minerals tawm hauv lub zais zis, uas ua rau mob plab.

Ob peb cov kev tshawb fawb pom tias cov noob taub dag roj tuaj yeem txhim kho cov tsos mob ntawm prostate thiab urinary ntshaws (,).

Cov kev tshawb fawb no tseem qhia tau tias cov noob taub dag roj yuav txo cov tsos mob ntawm lub zais zis thiab ua lub neej zoo rau cov txiv neej muaj tus mob prostates.

Kev tshawb ntawm cov poj niam postmenopausal kuj pom tias cov noob taub dag yuav pab txo ntshav siab, nce "roj" zoo "roj HDL thiab txhim kho cov tsos mob lawm ().

Ntsiab lus: Cov noob taub dag thiab cov noob taub dag muaj roj yog qhov muaj txiaj ntsig zoo ntawm monounsaturated thiab omega-6 cov rog, thiab yuav pab txhim kho kev mob plawv thiab cov tsos mob ntawm lub plab.

6. Paj noob hlis noob

Cov noob paj noob hlis muaj cov txiaj ntsig zoo ntawm protein, monounsaturated fats thiab vitamin E. Ib ooj (28 grams) ntawm cov noob paj noob hlis muaj (44):

• Cov calories: 164
• Fiber ntau: 2,4 grams
• Cov protein ntau: 5,8 grams
• Monounsaturated rog: 5.2 grams
• Omega-6 cov rog: 6.4 grams
• Vitamin E: 47% ntawm RDI
• Manganese: 27% ntawm RDI
• Magnesium: 23% ntawm RDI

Cov noob paj noob hlis tuaj yeem cuam tshuam nrog kev txo qis hauv cov neeg nruab nrab thiab cov laus, uas yuav pab txo qis kev pheej hmoo ntawm kab mob plawv.

Kev soj ntsuam ntawm ntau tshaj 6,000 cov neeg laus tau pom tias muaj cov txiv ntoo ntau thiab cov noob ua rau muaj kev cuam tshuam nrog kev txo qis ().

Tshwj xeeb, kev noj cov paj noob hlis ntau tshaj tsib zaug nyob hauv ib lub lis piam tau cuam tshuam nrog kev txo cov C-reactive protein (CRP), cov tshuaj lom neeg tseem ceeb koom nrog rau o.

Lwm txoj kev tshawb fawb tau tshuaj xyuas seb puas tau noj txiv ntoo thiab noob muaj feem cuam tshuam rau cov ntshav cov roj nyob rau hauv postmenopausal cov poj niam uas muaj ntshav qab zib hom 2 ().

Cov poj niam noj 30 gram ntawm cov paj noob hlis lossis almonds uas yog ib feem ntawm kev noj zaub mov zoo txhua hnub rau peb lub lis piam.

Thaum kawg ntawm txoj kev tshawb no, ob qho tib si almond thiab paj noob hlis pawg pawg tau ntsib kev txo cov roj thiab LDL cov roj (cholesterol) tag nrho. Sunflower cov noob cov zaub mov txo cov roj triglycerides hauv cov ntshav ntau dua li kev noj haus almond, tab sis.

Txawm li cas los xij, roj HDL "zoo" tau txo qis, qhia tias cov noob paj noob hlis tuaj yeem txo cov roj thiab roj (cholesterol) zoo.

Ntsiab lus: Cov noob paj noob hlis muaj ntau ntau ntawm ob qho tib si monounsaturated thiab omega-6 cov rog, thiab yuav pab txo qis kev mob thiab roj cholesterol.

Rau hauv qab Kab

Cov noob yog cov khoom noj tau zoo los ntawm cov rog zoo, cov nqaij tsis ua haujlwm, fiber ntau thiab antioxidant polyphenols.

Tsis tas li ntawd xwb, lawv tuaj yeem pab txo qis qee yam kabmob. Tshwj xeeb, cov lignans hauv qee cov noob yuav pab txo qis cov roj (cholesterol) thiab muaj feem ua mob cancer.

Cov noob yog qhov yooj yim heev rau ntxiv rau zaub nyoos, kua mis nyeem qaub, oatmeal thiab smoothies, thiab tuaj yeem yog txoj hauv kev yooj yim ntxiv cov zaub mov zoo rau koj cov zaub mov noj.