8 Noj qab nyob zoo rog ntxiv rau koj cov zaub xam lav

Zoo Siab

• Avocado
• Txiv roj roj
• Txiv ntseej
• Cashews
• Fresh Cheese
• Tahini
• Chopped Macadamia Ceev
• Lwm Cov Roj
• Xav paub ntau ntxiv los ntawm Huffington Post
• Tshuaj xyuas rau

Tsis ntev los no, cov kws tshawb fawb los ntawm Purdue University tau tshaj tawm txoj kev tshawb fawb uas qhia tias yog vim li cas rog yog qhov tseem ceeb ntawm cov zaub xam lav. Lawv tau sib cav tias cov zaub xam lav qis thiab tsis muaj rog ua rau cov vitamins thiab cov zaub mov hauv cov zaub ntsuab thiab zaub tsis muaj rau lub cev. Tias yog vim li cas carotenoids-ib pawg ntawm cov khoom noj uas suav nrog lutein, lycopene, beta-carotene thiab zeaxanthin-yog rog soluble thiab tsis tuaj yeem nqus tau los ntawm lub cev tshwj tsis yog nws tau xa nrog qee cov roj.

Tab sis qhov ntawd tsis tau txhais hais tias koj yuav tsum rub tawm Ranch thiab xiav cheese hnav khaub ncaws tsis tau. Cov kws tshawb fawb tau tshawb pom tias qee hom rog muaj txiaj ntsig zoo ntawm kev nqus cov as-ham, txhais tau hais tias zaub xam lav tsis tas yuav dhau los ua rog rog.

"Koj tuaj yeem nqus tau cov carotenoids ntau nrog cov roj saturated lossis polyunsaturated fatty acids nyob rau theem qis, tab sis koj yuav pom ntau carotenoid nqus thaum koj nce cov rog ntawm cov zaub xam lav," hais tias tus thawj coj tshawb fawb Mario Ferruzzi, tus kws tshaj lij ntawm kev tshawb fawb zaub mov ntawm Purdue, hauv nqe lus. Qhov zais? Siv cov rog monounsaturated, uas pab kev nqus cov as-ham, txawm nyob rau hauv ib qho me me ntawm peb grams.

Peb tau hais txog txoj kev tshawb no ntawm no thiab cov neeg nyeem tau hnyav txog lawv cov nyiam zaub nyoos hauv cov lus. Siv cov no thiab ib lub tswv yim ntawm lwm cov kev xaiv culled los ntawm USDA database, peb tau sau ib daim ntawv teev cov rog zoo kom suav nrog hauv koj cov zaub xam lav tom ntej kom ua kom cov vitamin nqus tau zoo yam tsis muaj overstepping koj cov nyiaj pub dawb txhua hnub:

Avocado

Ib qho avocado muaj 30 grams roj unsaturated, thiab thaum kwv yees sib txawv, txog 16 ntawm cov no yog monounsaturated. Qhov ntawd txhais tau tias koj xav tau tsuas yog ib feem plaub ntawm ib lub txiv hmab txiv ntoo-kom tau txais kev pom zoo lycopene, beta-carotene thiab lwm yam tshuaj tiv thaiv kab mob antioxidant.

Txiv roj roj

Tsuas yog ib feem peb ntawm ib tug teaspoon yuav tawm los 3.3 grams ntawm monounsaturated fats thiab, nrog rau nws, polyphenols thiab vitamin E.

Txiv ntseej

Txawm hais tias lawv ntim cov khoom qab ntsev nrog 400 milligrams ntawm sodium ib 10 txiv ntseej, tib qhov kev pabcuam muaj 3.5 grams ntawm cov roj monounsaturated.

Cashews

Ib nrab ib ooj, los yog txog cuaj cashews, yields 4 grams ntawm monounsaturated fats, raws li zoo raws li ib tug noj qab nyob zoo koob tshuaj magnesium thiab phosphorous, uas yog ib qho tseem ceeb rau cov pob txha noj qab haus huv. Cov txiv ntoo kuj suav nrog tryptophan, uas tuaj yeem pab tswj kev pw tsaug zog thiab xav tias yuav txhim kho kev xav. Tsis phem rau cov zaub xam lav topper!

Fresh Cheese

Ib feem peb ntawm ib khob ntawm cov mis nyuj ricotta suav nrog 3 grams ntawm cov rog monounsaturated, raws li USDA database. Rau tsawg rog ib ntim, sim ib nrab khob ntawm ib feem-skim ricotta los yog ob ooj ntawm tag nrho cov mis nyuj mozzarella.

Tahini

Ib tablespoon ntawm tahini muaj 3 grams ntawm monounsaturated rog, nrog rau kev noj qab haus huv ntawm magnesium.

Chopped Macadamia Ceev

Macadamia txiv ntoo yog nplua nuj nyob rau hauv monounsaturated rog uas koj xav tau tsuas yog ib feem tsib ntawm ib ooj-los yog li ntawm ob txiv ntseej-kom ncav cuag 3 grams ntawm monounsaturated fats.

Lwm Cov Roj

Ib feem peb ntawm ib tablespoon ntawm canola roj, ib nrab ib tablespoon ntawm txiv laum huab xeeb roj, thiab tshaj ib tablespoon ntawm sunflower roj tag nrho muaj txog 3 grams ntawm monounsaturated rog.

Xav paub ntau ntxiv los ntawm Huffington Post

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Tshuaj xyuas rau