9 Qhov Feem Ntau Uas Ua Si Hauv Chav Ua Noj

Zoo Siab

• Ntsuam xyuas rau

Txawm hais tias koj pov cov khoom noj tshiab tshaj plaws, zoo tshaj plaws rau hauv koj lub laub, koj tuaj yeem khaws cia thiab npaj lawv hauv txoj kev uas nyiag lawv (thiab koj lub cev) ntawm cov khoom noj uas koj tab tom nrhiav. Nov yog cuaj qhov kev ua noj ua haus hauv chav ua noj kom zam.

Yuam kev #1: Ua kom dhau

Tseeb, ua ib lub khw muag khoom loj thaum pib ntawm lub lim tiam zoo li tsis muaj txoj hauv kev kom tau txais koj tsib hnub ib hnub. Tab sis cov vitamins thiab minerals nyob rau hauv txiv hmab txiv ntoo thiab zaub pib poob thaum lub sij hawm lawv tau sau, lub ntsiab lus ntev koj khaws cov khoom, cov as-ham tsawg nws yuav muaj. Tom qab li ib lub lim tiam hauv lub tub yees, piv txwv li, zaub ntsuab khaws cia ib nrab ntawm nws cov folate thiab ib puag ncig 60 feem pua ​​ntawm nws cov lutein (cov tshuaj tiv thaiv kab mob cuam tshuam nrog lub qhov muag zoo). Broccoli poob txog 62 feem pua ​​​​ntawm nws cov flavonoids (cov tshuaj tiv thaiv antioxidant uas pab tiv thaiv qog noj ntshav thiab kab mob plawv) hauv 10 hnub.

Kev daws: Yuav cov khoom me me tsawg kawg ob zaug hauv ib lub lis piam. Yog tias koj tsis tuaj yeem yuav khoom txhua ob peb hnub, mus khov. Cov txiv hmab txiv ntoo thiab veggies no tau sau ntawm lawv lub ncov thiab tau khov khov tam sim ntawd. Vim tias cov khoom lag luam tsis raug rau oxygen, cov as -ham nyob ruaj khov rau ib xyoos, raws li cov kws tshawb fawb ntawm University of California, Davis. Tsuas yog nco ntsoov kom tsis txhob khov cov khoom ntim hauv cov kua ntses lossis kua qab zib. Cov no tuaj yeem txhais cov calories ntau ntxiv los ntawm cov rog lossis qab zib, thiab tej zaum yuav muaj sodium ntau thiab.

Yuam Kev #2: Koj tab tom khaws cov zaub mov hauv cov thawv ntim khoom

Cov mis muaj nplua nuj nyob hauv cov vitamin B riboflavin, tab sis thaum raug rau lub teeb, tshuaj lom neeg raug ncaws tawm uas txo cov vitamin lub zog, raws li cov kws tshawb fawb los ntawm Ghent University hauv Belgium. Lwm cov as -ham, xws li cov amino acids (lub tsev tsim cov protein) thiab cov vitamins A, C, D, thiab E, kuj cuam tshuam. Thiab vim cov mis nyuj uas tsis muaj rog thiab tsis muaj rog yog nyias dua li cov mis nyuj, lub teeb tuaj yeem nkag mus tau yooj yim dua. Cov txheej txheem no, hu ua photooxidation, tuaj yeem hloov pauv qhov tsw ntawm cov mis thiab tsim cov kab mob ua rau muaj cov dawb radicals. Txij li cov khoom lag luam nplej (tshwj xeeb yog cov nplej tag nrho) kuj muaj siab nyob rau hauv riboflavin, lawv ib yam kuj raug rau qhov kev tawg ntawm cov as -ham thiab tsim cov dawb radicals.

Kev daws: Yog tias koj tseem tab tom yuav koj cov mis nyuj hauv cov hnab yas ntshiab, xav txog kev hloov mus rau cov thawv ntawv. Thiab tsis txhob khaws cov khoom qhuav xws li nplej zom, txhuv, thiab nplej hauv cov ntim kom huv ntawm koj lub txee. Hloov chaw, khaws lawv hauv lawv lub thawv qub lossis hauv cov thawv uas tsis zoo thiab khaws cia rau hauv koj lub txee chav ua noj, qhov uas lawv yuav raug thaiv los ntawm lub teeb.

Yuam kev #3: Koj sai dhau los ua noj koj cov qej

Cov lus dab neeg tau hais tias cov qij me me no tuaj yeem tiv thaiv cov vampires, tab sis kev tshawb fawb qhia tias yog tias koj ua noj kom raug, lawv yuav muaj lub zog los tawm tsam tus neeg phem ntau txaus ntshai: mob qog noj ntshav. Tab sis lub sijhawm yog txhua yam.

Kev daws: Chop, hlais, los yog zuaj koj cov cloves, ces muab tso tseg rau yam tsawg 10 feeb ua ntej sautéing. Ua kom tawg qej ua rau muaj cov tshuaj tiv thaiv enzymatic uas tso tawm cov khoom noj muaj txiaj ntsig zoo hu ua allyl sulfur; tos ua noj qej tso cai sijhawm txaus rau tag nrho cov khoom sib xyaw ua ke.

Qhov yuam kev # 4: Tib lub sijhawm koj noj avocados yog nyob rau hauv guacamole

Ntxiv cov txiv hmab txiv ntoo ntsuab no rau zaub nyoos thiab qhaub cij yog ib txoj hauv kev yooj yim los txhawb koj cov zaub mov noj. Avocados yog cov nplua nuj tshwj xeeb hauv folate, potassium, vitamin E, thiab fiber. Nws yog qhov tseeb tias lawv kuj muaj roj ntau, tab sis nws yog lub plawv-noj qab haus huv zoo monounsaturated yam. Thiab ib nrab ntawm avocado tsuas yog 153 calories.

Kev daws: Ib txoj hauv kev tshiab los ua haujlwm avocadoes rau hauv koj cov zaub mov noj yog siv lawv ua cov rog hloov hauv kev ci. Cov kws tshawb fawb ntawm Hunter College hauv New York City hloov ib nrab ntawm cov butter hauv daim ntawv qhia oatmeal ncuav qab zib nrog puréed avocado. Tsis tsuas yog qhov kev sib pauv no tau txiav tag nrho cov rog suav los ntawm 35 feem pua ​​(avocados muaj roj tsawg dua grams ib tablespoon dua butter lossis roj), nws kuj ua rau cov txiaj ntsig kho tau softer, chewier, thiab tsis tshua muaj qab zib dua li cov ncuav qab zib ua raws li daim ntawv qhia thawj. .

yuam kev #5: Koj skimp ntawm seasonings

Tshuaj ntsuab thiab txuj lom tsis tsuas yog txhim kho qhov tsw qab ntawm koj ua noj yam tsis ntxiv roj lossis sodium, ntau ntawm cov khoom xyaw uas muaj ntxhiab no tseem tiv thaiv koj ntawm kev lom zaub mov. Tom qab kuaj 20 qhov sib xyaw ua ke tiv thaiv tsib hom kab mob (suav nrog E. coli, staphylococcus, thiab salmonella), cov kws tshawb fawb ntawm University of Hong Kong pom tias ntau dua cov tshuaj antioxidant muaj txiaj ntsig ntawm cov txuj lom, ntau dua nws lub peev xwm los tiv thaiv kab mob. Kua txob, cinnamon sticks, thiab oregano yog qhov muaj txiaj ntsig tshaj plaws ntawm kev tawm tsam cov kab mob no los ntawm cov zaub mov. Ib txoj kev tshawb fawb cais luam tawm hauv Phau Ntawv Xov Xwm Kev Ua Liaj Ua Teb thiab Khoom Noj Khoom Haus pom tias rosemary, thyme, nutmeg, thiab nplooj nplooj kuj tseem muaj cov tshuaj tua kab mob antioxidant.

Kev daws: Koj tsis tuaj yeem tsis quav ntsej cov qauv kev nyab xeeb ntawm zaub mov, tab sis ntxiv ib nrab ib teaspoon ntawm tshuaj ntsuab los yog txuj lom rau zaub nyoos, zaub, thiab nqaij yuav ua rau koj muaj kev thaj yeeb nyab xeeb ntxiv thiab txhawb koj kom noj cov kab mob sib ntaus sib tua.

Yuam kev #6: Koj yog tus ua tev tawm

Feem ntau ntawm cov tshuaj tiv thaiv kab mob thiab polyphenols hauv cov khoom tsim nyob ze rau ntawm daim tawv nqaij lossis ntawm daim tawv nqaij nws tus kheej. Ib txoj kev tshawb fawb luam tawm nyob rau hauv phau ntawv Journal Nutrition Research pom tias feem ntau cov txiv hmab txiv ntoo tev tau nthuav tawm ob mus rau 27 npaug ntau dua kev ua haujlwm antioxidant dua li cov txiv hmab txiv ntoo.

Kev daws: Maj mam txhuam cov qos yaj ywm thiab cov zaub ntau dua li tshem tawm lawv cov tawv nqaij, thiab siv cov zaub txaij los yog rab riam ntse los txiav tawm kom nyias ib txheej kom ntau li ntau tau los ntawm txiv hmab txiv ntoo thiab zaub uas yuav tsum tau tev.

Yuam kev #7: Koj tab tom zom cov vitamins thiab cov zaub mov

Boiling tej zaum yuav zoo li ib txoj hauv kev yooj yim, tsis muaj kev ntxhov siab los npaj zaub yam tsis tau ntxiv roj, tab sis txoj kev ua noj no tuaj yeem ua rau 90 feem pua ​​​​ntawm cov khoom noj khoom haus tawm. Minerals xws li poov tshuaj thiab dej soluble vitamins zoo li B thiab C thaum kawg tau muab pov nrog dej.

Kev daws: Txhawm rau khaws cov khoom tseem ceeb no los ntawm kev tso dej tawm thaum ua cov txheej txheem ua noj, sim ua kom sov (siv cov dej tsawg tsawg nrog lub pob tawb khov), microwaving, lossis do-frying. Ib txoj kev tshawb fawb los ntawm University of Essex hauv tebchaws Askiv tau qhia tias thaum qee cov zaub tau npaj siv cov tswv yim no, feem ntau ntawm cov as-ham uas lawv muaj tau tseg. Thiab do-frying cov qhab nia ntau ntxiv thaum koj ua noj zaub ntsuab lossis txiv kab ntxwv. Cov no yog cov nplua nuj nyob hauv beta-carotene, thiab cov roj koj siv hauv do-kib lawv tuaj yeem ua rau kom muaj cov tshuaj tiv thaiv kab mob antioxidant uas koj nqus tau txog li 63 feem pua, raws li kev tshawb fawb luam tawm hauv phau ntawv xov xwm Molecular Nutrition & Food Research. Koj tsis tas yuav siv roj ntau; txawm tias tsuas yog ib tablespoon yuav ua.

Qhov yuam kev #8: Koj tsis ntxuav tag nrho koj cov khoom ua ntej noj nws

Peb feem ntau nco ntsoov yaug plums thiab berries ua ntej noshing rau lawv, tab sis thaum twg yog zaum kawg koj doused txiv tsawb, txiv kab ntxwv, cantaloupe, los yog txiv nkhaus taw nrog dej? Nws yuav zoo li coj txawv txawv los ntxuav cov tev-thiab-noj cov khoom, tab sis cov kab mob tsis zoo nyob rau saum npoo tuaj yeem xa mus rau koj txhais tes lossis txawm tias sab hauv cov txiv hmab txiv ntoo thaum koj txiav rau hauv.

Kev daws: Txhawm rau ntxuav cov khoom, tsuas yog khiav txhua daim hauv qab tus kais dej thiab maj mam txhuam. Siv koj txhais tes los txhuam cov txiv hmab txiv ntoo xws li txiv kab ntxwv, txiv tsawb, thiab txiv duaj hauv qab dej yog txaus. Thaum koj ua tiav, qhuav cov khoom nrog daim ntaub huv lossis ntaub so tes. Nws yog ib qho tseem ceeb uas yuav tau ntxuav koj txhais tes nrog xab npum thiab dej sov li 20 vib nas this ua ntej thiab tom qab koj tuav cov khoom kom txo tau cov kab mob sib kis ntxiv. Pov tseg cov nplooj sab nrauv ntawm cov zaub ntsuab zoo li zaub qhwv thiab zaub xas lav ua ntej ntxuav, vim tias lawv tau ua haujlwm ntau tshaj thiab tuaj yeem muaj qib siab tshaj ntawm cov kab mob sib kis.

Yuam kev #9: Koj tsis ua zaub mov noj kom zoo

Coob leej ntawm peb xav txog kev tau txais cov hlau txaus tsuas yog thaum peb xav tias qaug zog lossis qaug zog. Tab sis peb yuav tsum xyuam xim rau peb cov hlau tau txais txhua hnub, ua ntej muaj tsos mob tshwm sim. Peb lub cev nqus tau li ntawm 15 mus rau 35 feem pua ​​​​ntawm cov hlau heme (pom nyob rau hauv cov nqaij thiab nqaij nruab deg), tab sis tsuas yog 2 mus rau 20 feem pua ​​ntawm cov hlau uas tsis yog heme (los ntawm taum, whole-grain cereal, tofu, thiab maub, nplooj ntsuab).

Kev daws: Ua kom ntau npaum li cas hlau koj noj los ntawm kev sib txuas cov hlau tsis muaj hlau nrog vitamin C-nplua nuj cov khoom noj thiab dej haus, xws li citrus txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo, txiv lws suav, kua txob kub thiab qab zib, strawberries, thiab melons. Tsis txhob haus dej tshuaj yej lossis kas fes thaum noj mov vim qhov no tuaj yeem tiv thaiv kev nqus cov hlau tau txog li 60 feem pua; cov dej haus no muaj cov sib txuas hu ua polyphenols uas khi rau cov hlau. Tos kom txog thaum koj tau ua tiav koj cov pluas noj ua ntej tso lub lauj kaub rau kom rhaub.

Ntsuam xyuas rau