Tus Sau: Bobbie Johnson
Hnub Kev Tsim: 6 Lub Plaub Hlis Ntuj 2021
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Tswv Yexus lub neej thaum pib txug thaum xaus
Daim Duab: Tswv Yexus lub neej thaum pib txug thaum xaus

Zoo Siab

Txawm hais tias txhua qhov flack nws tau txais, qhov mob tuaj yeem yog qhov zoo. Xav txog nws: Thaum koj txhuam koj cov ntiv taw lossis koj kis tus kab mob, koj lub cev tiv thaiv kab mob ua rau qhov mob no txhawm rau tshem tawm cov tshuaj phem thiab pib kho qhov txheej txheem kho, uas yog vim li cas cov cheeb tsam cuam tshuam yuav o, liab, lossis hnov ​​kub thiab mob. Wintana Kiros, R.D.N., L.D.N., tus tsim ntawm Reset Lifestyle hais tias "Kev mob tshwm sim tiag tiag tiv thaiv thiab kho lub cev los ntawm kev pab nws rov qab los sib npaug."

Teeb meem tshwm sim thaum cov lus teb inflammatory tsis kho qhov raug mob los yog sticks nyob ib ncig ntawm ntev tshaj li qhov koj xav tau. Hom mob ntev no tuaj yeem ua rau lwm cov ntaub so ntswg noj qab nyob zoo, raws li ib tsab xov xwm luam tawm hauv phau ntawv journal Oncotarget. Yog tias nws tsis yooj yim, mob ntev tuaj yeem ua rau mob plawv, mob atherosclerosis (cov quav hniav tsim ntawm phab ntsa hlab ntshav), hom 2 mob ntshav qab zib, thiab mob caj dab rheumatoid, tshaj tawm Oncotarget tsab xov xwm Kev mob hnyav kuj tseem tuaj yeem ua rau DNA puas tsuaj uas tuaj yeem ua rau mob qog noj ntshav, raws li National Cancer Institute. Qhov tseeb, cov kws tshaj lij kwv yees tias mob hnyav thiab mob sib kis tau txuas nrog 15 feem pua ​​ntawm tib neeg cov qog nqaij hlav.


Hmoov zoo, muaj cov kauj ruam uas koj tuaj yeem ua los tiv thaiv kev mob hnyav, uas muaj nws lub hom phiaj, los ntawm kev hloov mus rau qhov mob ntev, uas muaj nws cov teeb meem. Koj chav ua noj yog qhov chaw zoo pib, tshwj xeeb tshaj yog nrog kev pab los ntawm kev noj zaub mov tiv thaiv kab mob. Nov yog yam koj yuav tsum paub txog qhov mob thiab yuav tiv thaiv nws li cas.

Xav paub ntau ntxiv txog qhov mob hauv lub cev

Koj lub cev tsim qhov mob raws li txoj hauv kev nrawm los kho txhua yam los ntawm daim ntawv txiav mus rau mob khaub thuas. Qhov tseem ceeb, lub cev tiv thaiv kab mob ua kom cov ntshav ncig mus rau thaj tsam raug mob, ua rau muaj kev sib kis mob sib kis, thiab xa cov qe ntshav dawb thiab lwm yam sib txuas los tiv thaiv kab mob thiab kho cov cell puas. Thaum nws ua txoj haujlwm ntawd, qhov mob yog qhov zoo. (Qhov tsim nyog sau cia: Lub sijhawm luv luv tom qab kev ua haujlwm o yog qhov zoo.)

Tab sis qee zaum, cov txheej txheem mob tuaj yeem ua rau tsis muaj qhov raug mob, lossis nws yuav tsis xaus thaum nws yuav tsum tau ua. Dab tsi ntxiv, yog vim li cas nws txuas ntxiv tsis yog ib txwm paub, raws li National Cancer Institute. Feem ntau, txawm li cas los xij, qhov mob tuaj yeem tshwm sim los ntawm cov xwm txheej xws li mob nraub qaum ntev; autoimmune teeb meem xws li lupus; cov kab mob tsis tu ncua xws li tuberculosis, kab mob, kab mob, ua xua; thiab txawm mob pos hniav. Kev rog rog kuj tseem cuam tshuam nrog kev pheej hmoo ntawm kev mob ntev, vim tias nws ua rau muaj cov cytokines (cov tshuaj secreted los ntawm lub cev tiv thaiv kab mob) uas ua rau mob. Qhov xwm txheej no tseem txo qis qib adiponectin, cov tshuaj hormones tso tawm los ntawm cov rog rog uas muaj cov tshuaj tiv thaiv kab mob, raws li kev tshawb fawb luam tawm hauv phau ntawv xov xwm Archives of Medical Science. (Xav paub ntxiv txog vim li cas tus kab mob autoimmune tau nce.)


Kev kuaj ntshav tuaj yeem qhia koj lub cev tam sim no cov qib mob. Ib qho kev xaiv yog qhov ntsuas siab c-reactive protein test (hs-CRP). CRP yog qhov sib xyaw ua ke hauv lub cev uas nce siab thaum lub sijhawm mob, thiab qhov kev sim no tuaj yeem muab rau koj qee lub tswv yim ntawm koj txoj kev pheej hmoo mob plawv yav tom ntej, raws li kev tshawb fawb Harvard. Tsis yog txhua tus yuav tsum tau kuaj xyuas cov protein no, tab sis koj yuav xav nug koj tus kws kho mob txog kev kuaj yog tias koj muaj tsev neeg keeb kwm mob plawv - tshwj xeeb tshaj yog tias koj muaj lwm yam kev pheej hmoo xws li cov roj cholesterol siab (ntau tshaj 200) lossis ntshav siab. siab (ntau tshaj 140/90). Koj tseem tuaj yeem xav txog kev kuaj CRP yog tias koj muaj insulin tsis kam, ntshav qab zib, lossis kab mob autoimmune, hais tias Lisa M. Davis, Ph.D., tus kws pab tswv yim noj zaub mov thiab kws tshawb fawb hauv Baltimore, Maryland.

Yuav Ua Li Cas Tswj thiab Txwv Cov Kab Mob Hlwb

Ua ob peb tweaks rau koj txoj kev ua neej tuaj yeem pab ua kom qhov mob ntawm bay. Qee qhov kev hloov pauv uas yuav pab tau:


  • poob phaus. Kev tshuaj xyuas ntawm 73 kev tshawb fawb ntawm "rog thiab rog" cov tib neeg pom tias poob phaus ua rau txo qis ntawm cov naj npawb ntawm cov kab mob cytokines hauv ntshav ntshav.
  • Tau tsiv mus. Thaum koj tab tom xyaum ua kom muaj zog lossis ua cardio, koj tab tom tsim kua muag me me hauv koj cov leeg, uas ua rau mob los kho qhov raug mob thiab tsim cov leeg nqaij muaj zog, Joanne Donoghue, Ph.D., yav tas los tau hais Zoo. Tab sis qoj ib ce kuj ua rau muaj kev qhia ntawm ob qhov tshuaj tiv thaiv kab mob cytokines uas pab tswj lub cev cov lus teb tom qab koj ua tiav hws tawm hws. Ntxiv rau, nquag tawm dag zog yog cuam tshuam nrog qis qis ntawm cytokines hauv cov ntshav plasma, raws li kev tshuaj xyuas luam tawm hauv Physiology.
  • Tau pw tsaug zog. Kev ntxhov siab ntawm lub cev thiab lub siab lub ntsws yog ob qho tib si cuam tshuam nrog kev tso tawm cov cytokines, thiab cov neeg uas muaj lub sijhawm pw tsaug zog tsis tu ncua yuav muaj qhov mob ntev dua li cov neeg pw tsaug zog zoo ib yam, raws li NIH tsab xov xwm. (Related: Yuav Ua Li Cas Pw Zoo Thaum Kev Nyuaj Siab Ua Rau Koj Zzz's)
  • Kho koj cov khoom noj. Kev noj qee yam zaub mov tsis tu ncua tuaj yeem ua rau mob, thaum lwm tus tuaj yeem tiv thaiv nws, Kiros hais. Thiab ntawm daim ntawv ntawd, ntawm no yog qhov koj yuav tsum tau (thiab tsis tas yuav) suav nrog hauv koj txoj kev npaj noj tshuaj tiv thaiv kab mob.

Cov Khoom Noj Uas Phem Tshaj rau Kev Ua Phem

Yog tias koj tab tom xav txog kev sim tshuaj tiv thaiv kab mob kev noj zaub mov noj rau ib hnub lossis ib txhis, khaws daim ntawv teev cov khoom noj kom tsis txhob mob siab rau. Feem ntau, cov as-ham no muaj nyob rau hauv cov khoom noj uas muaj mob xws li ntim khoom, cov khoom noj, thiab cov khoom muaj roj.

Rog Rog

Tsis muaj kev pom zoo meej ntawm cov kws tshawb fawb txog seb puas muaj roj saturated yog ncaj qha txuas nrog o, tab sis nws tsim nyog hais. Qee qhov kev tshawb fawb qhia tau hais tias saturated fatty acids tsub kom cov inflammatory mediators (cov tub txib uas txhawb cov inflammatory teb) thiab induce qhov kev qhia ntawm inflammatory genes, thaum lwm yam systematic xyuas ntawm scientific kev tshawb fawb qhia tias tam sim no pov thawj txuas saturated fatty acids nrog o tseem inconclusive. (FYI, ntawm no yog qhov txawv ntawm "zoo" thiab "phem" rog.)

Dab tsi yog paub, txawm li cas los xij, yog cov rog rog - pom hauv cov zaub mov xws li nqaij nyug tav, hnyuv ntxwm, qee cov nqaij ua tiav, thiab cheese - tuaj yeem ua teeb meem thaum nws noj ntau dhau. Cov roj saturated tuaj yeem nce cov roj cholesterol hauv koj cov ntshav, uas ua ke nrog lwm cov tshuaj los tsim cov quav hniav uas tsim hauv koj cov hlab ntsha, raws li US National Library of Medicine. Txij li thaum lub cev pom cov quav hniav no txawv txav, cov qog ua haujlwm raug tso tawm los npog cov quav hniav thiab phab ntsa nws tawm ntawm cov ntshav ntws. Tab sis yog tias cov quav hniav tawg thiab sib xyaw nrog cov ntshav, nws tuaj yeem ua rau khov, uas tuaj yeem ua rau mob plawv thiab mob hlab ntsha tawg, raws li Tsev Kawm Ntawv Kho Mob Harvard.

Dab tsi ntxiv, kev tshawb nrhiav 8-lub lim tiam hauv cov tib neeg uas muaj cov roj (cholesterol) siab tau qhia tias kev noj zaub mov muaj cov roj (cholesterol) tsawg thiab muaj roj ntau (tsuas yog 5 feem pua ​​ntawm cov rog noj los ntawm cov rog rog) tau txuas rau txo qhov mob. TL; DR: Ua kom koj cov rog rog tsawg tsawg tuaj yeem ua tau zoo rau koj lub plawv thiab muaj peev xwm ua rau mob hnyav.

Omega-6 Polyunsaturated Fatty Acids

Omega-6 fatty acids xav tau los pab cov hlwb ua haujlwm kom zoo, tab sis thaum noj ntau dhau, cov kua qaub tuaj yeem muaj kev phom sij rau cov hlwb hauv plawv thiab cov hlab ntsha, raws li NLM. Dab tsi ntxiv, cov rog rog no tuaj yeem tiv thaiv qhov ua tau zoo tiv thaiv kev cuam tshuam ntawm omega-3 fatty acids. Qhov teeb meem: Pob kws, taum pauv, paj noob hlis, canola, xibtes, thiab roj safflower yog qhov tseem ceeb ntawm omega-6s, raws li kev tshawb fawb hauv International Journal of Molecular Sciences. Cov khoom xyaw no feem ntau siv los ua noj nrog thiab pom muaj nyob rau hauv cov zaub mov ua tiav, yog li koj tuaj yeem haus ntau omega-6s yam tsis paub txog nws. (Muaj feem cuam tshuam: Txhua Yam Koj Yuav Tsum Paub Txog Omega-6s thiab Omega-3s)

Ua Carbs

Xav txog koj lub cev ua qhov cub, hais tias Kiros. Cov txheej txheem carbohydrates ua ntau yam zoo li ntawv, thiab thaum lawv nkag mus rau hauv koj lub cub tawg, lawv hlawv li ob peb feeb. Kiros hais tias "Ua cov carbohydrates ntau ntxiv hauv cov ntshav qab zib, pov cov tshuaj insulin hauv koj lub cev los tswj cov piam thaj, thiab tom qab ntawd lawv ua rau koj tshaib plab ntau dua vim tias koj tsis muaj zog," Kiros hais. Nws yog lub voj voog tsis tu ncua uas tshwm sim thaum koj noj cov carbohydrates ua tiav, nws hais ntxiv. (ICYDK, insulin yog ib yam tshuaj uas pab tswj cov ntshav qab zib kom nws siv tau los ua lub zog.)

Yog tias koj niaj hnub muaj qhov loj ntawm cov piam thaj hauv ntshav tom qab noj mov, koj lub cev yuav tsim tawm cov dawb radical molecules ntau dhau (cov molecules tsis ruaj khov uas tuaj yeem tsim nyob rau hauv cov hlwb thiab ua rau puas tsuaj rau DNA, lipids, thiab cov proteins) thiab tso tawm ntau cov cytokines, raws li ib tug tshwm sim. kev tshawb fawb luam tawm nyob rau hauv American Journal of Clinical Nutrition. Thiab qhov no tuaj yeem muaj teebmeem kev noj qab haus huv hnyav. Txoj kev tshawb fawb ze li ntawm 1,500 tus poj niam pom tias cov neeg uas nws cov zaub mov noj feem ntau ntawm cov zaub mov uas muaj cov qib glycemic siab, lossis cov zaub mov uas ua rau cov ntshav qab zib sai sai (xav tias: qab zib, dej qab zib, khob cij dawb, qos yaj ywm, thiab mov dawb), yuav luag peb zaug feem ntau yuav tuag los ntawm kab mob sib kis ntau dua li cov poj niam uas tau noj cov zaub mov feem ntau nrog cov ntsuas glycemic qis. (FTR, cov carbohydrates yog qhov tseeb muaj qhov chaw noj zaub mov zoo.)

Thaum tag nrho cov tshuaj no tej zaum ua rau mob, nws yog ib qho tseem ceeb kom nco ntsoov tias koj tsis tas yuav tsum zam cov khoom noj kom tag. Cov protein, cov rog noj qab haus huv, thiab fiber ntau zoo li cov cav ntoo uas ua rau koj lub qhov cub ua haujlwm tsis tu ncua, thiab yog tias koj txhob txwm muab cov khoom noj nrog cov carbs ua tiav, koj cov ntshav qab zib yuav nyob ruaj khov, hais Kiros. "Koj tseem tuaj yeem txaus siab rau lawv yam tsis ua rau mob lossis ua rau koj cov ntshav qab zib nce ntxiv," nws hais ntxiv. Tom qab tag nrho, yog tias koj noj tshuaj tiv thaiv kab mob nrog txhua yam lossis tsis muaj lub siab xav, koj yuav muaj lub sijhawm nyuaj rau nws, nws piav qhia.

Qhov Zoo Tshaj Cov Khoom Noj Los Tiv Thaiv

OK, koj paub cov khoom noj uas yuav tsum zam, tab sis cov zaub mov twg koj yuav tsum ntxiv rau hauv koj lub phaj? Siv cov khoom noj tshuaj tiv thaiv kab mob no. Txhua yam ntawm cov as-ham no - thiab cov khoom noj tshuaj tiv thaiv kab mob uas lawv pom hauv - yuav pab tiv thaiv cov teebmeem kev noj qab haus huv ntawm cov mob ntev.

Antioxidant-Khoom Plig Khoom Plig

ICYDK, cov tshuaj tiv thaiv kab mob yog cov sib txuas uas pab tua tawm cov dawb radicals uas tuaj yeem ua rau lub cev puas tsuaj, thiab thaum kawg, mob o, raws li Tsev Kawm Ntawv Harvard ntawm Kev Noj Qab Haus Huv. Tshwj xeeb tshaj yog cov tshuaj tiv thaiv kab mob xws li cov vitamins A, C, thiab E thiab phytonutrients xws li carotenoids (pom hauv cov txiv kab ntxwv thiab zaub daj xws li carrots thiab qos yaj ywm qab zib) thiab flavonoids (pom hauv liab thiab liab txiv hmab txiv ntoo xws li txiv apples, txiv hmab txiv ntoo, thiab txiv hmab) txhua yam pab tua qhov kev hloov pauv ib yam nkaus, hais tias Kiros. Thiab ua tsaug, koj tuaj yeem pom lawv ntau ntawm cov txiv hmab txiv ntoo thiab zaub, suav nrog cov zaub ntsuab, citrus, txiv hmab txiv ntoo, tswb kua txob, thiab ntau ntxiv. Qee cov txuj lom kuj ntim cov tshuaj tiv thaiv kab mob, xws li cinnamon, curry, dill, oregano, qhiav, thiab rosemary. Cov tshuaj yej yog chock-tag nrho ntawm lawv ib yam nkaus, suav nrog cov xim ntsuab, dub, dawb, thiab oolong ntau yam, yog li xav kom muaj xws li ib qho brew hauv koj cov phiaj xwm kev noj zaub mov tiv thaiv kab mob.

Noj qab nyob zoo rog

Tsis zoo li cov roj saturated fatty acids, uas tuaj yeem ua rau muaj cov quav hniav thiab ua rau mob, cov rog monounsaturated pab txo qis LDL cholesterol (cov "phem" uas tuaj yeem sau hauv cov hlab ntsha) thiab tuaj yeem txo qhov mob, raws li Oregon State University's Micronutrient Research Center. . Ib yam nkaus, polyunsaturated rog tuaj yeem pab txo qis LDL cov roj (cholesterol), uas yog qhov tseem ceeb vim tias cov zaub mov muaj roj tsawg kuj tseem tuaj yeem txo qhov mob hauv lub cev, ib OSU. Koj tuaj yeem pom cov rog zoo dua rau koj hauv cov roj txiv roj thiab avocados, nrog rau walnuts, flaxseeds, thiab chia noob, tag nrho cov no muaj cov rog noj qab haus huv thiab omega-3s kom txo tau qhov mob, hais tias Kiros.

Omega-3 Fatty Acids

Omega-3 fatty acids, ib hom polyunsaturated rog, pab tsim cov hlwb hauv hlwb, ua rau koj lub plawv noj qab nyob zoo, thiab muaj cov tshuaj tiv thaiv kab mob, hais tias Kiros. Thiab kev tshawb fawb qhia tau hais tias kev noj ntau dua ntawm omega-3 fatty acids tau cuam tshuam nrog txo qis biomarkers ntawm o, raws li kev tshawb fawb los ntawm Oregon State University (OSU). Txhawm rau kom koj tau txais omega-3s hauv koj cov zaub mov, nosh ntawm chia noob, walnuts, oysters, thiab herring, raws li NIH. Kiros 'kev nyiam omega-3 qhov chaw rau kev noj zaub mov tiv thaiv kab mob: flax thiab hemp noob, sardines, salmon, thiab mackerel.

Cov zaub mov qis-glycemic

Nco ntsoov, muaj ntshav qab zib ntau tuaj yeem ua rau mob los ntawm cov dawb radicals thiab inflammatory cytokines koj lub cev ua rau cov lus teb. Tias yog vim li cas glycemic load noj cov zaub mov siab (kev noj cov qauv uas nruab nrab ntawm cov khoom noj uas muaj peev xwm nce ntshav qab zib) tuaj yeem ua rau mob, raws li kev tshawb fawb los ntawm OSU. Tau kawg, nws tuaj yeem nyuaj rau kev nkag siab tias cov zaub mov twg yuav tsis ua rau koj cov ntshav qab zib tsis muaj scouring Google. Txoj hauv kev yooj yim tshaj plaws los qhia yog tias cov khoom noj muaj qhov siab lossis qis glycemic load: nws yog cov ntsiab lus fiber. "Cov zaub mov qis-glycemic feem ntau muaj cov ntsiab lus fiber ntau dua, yog li kuv xav kom tib neeg xav txog cov zaub mov uas muaj fiber ntau, xws li cov zaub cruciferous zoo li zaub paj, zaub paj zaub, Brussels sprouts," hais tias Kiros.

Txoj Kev Noj Qab Haus Huv Tiv Thaiv Kab Mob

Koj tuaj yeem koom nrog cov zaub mov tiv thaiv kab mob rau hauv koj lub phaj li cas? Saib rau cov tshuaj tiv thaiv kab mob no rau pluas tshais, pluas su, noj hmo, thiab tag nrho cov zaub mov me me nyob nruab nrab. Nco ntsoov, qhov kev npaj noj tshuaj tiv thaiv kab mob no yuav tsum tsis txhob pom tias yog cov ntawv qhia ua raws li T txhua lub lim tiam, tab sis yog ib qho piv txwv ntawm qhov kev npaj noj zaub mov noj txhua hnub yuav zoo li cas.

Anti-Inflammatory Diet Plan Recipes for Breakfast

  • 1 khob oatmeal nrog skim mis nyuj: Oatmeal muaj flavonoids thiab tsis muaj roj saturated.
  • 2 dia raisins thiab 1/2 khob blueberries: Ob lub txiv hmab txiv ntoo thiab blueberries yog cov nplua nuj qhov chaw ntawm antioxidants.
  • 1 tablespoon ntawm walnuts: Walnuts muaj qib siab hauv omega-3 fatty acids.
  • 1 khob tshuaj yej ntsuab: Ntsuab tshuaj yej yog nplua nuj nyob rau hauv antioxidant polyphenols tab sis tsis txuas mus rau o ntxiv raws li koj xav pom nrog haus kas fes nruab nrab-rau-hnyav.
  • 1/4 ntawm avocado rau tag nrho cov nplej toast: Avocado khav theeb tiv thaiv kab mob monounsaturated rog thiab omega-3s.
  • Frozen Berry smoothie nrog 2 tablespoons ntawm chia noob: Cov txiv hmab txiv ntoo muab cov tshuaj tiv thaiv kab mob, thaum chia noob muab cov omega-3s thiab cov rog zoo.

Cov Tshuaj Tiv Thaiv Kab Mob Tiv Thaiv Kab Mob rau Noj su

  • 3 ooj qaib ntxhw: Qaib ntxhw muab cov protein thiab muaj tsuas yog 3g ntawm cov rog rog (tsuas yog 6.75 feem pua ​​ntawm USDA qhov kev pom zoo txhua hnub rau kev noj tag nrho cov rog).
  • 100-feem pua ​​tag nrho cov qhob cij nplej, nplooj zaub liab, lws suav los tsim cov qhaub cij: Txiv lws suav, lettuce, thiab whole-grain qhob cij muaj antioxidants lycopene, anthocyanins, thiab lignans, feem.
  • 1 teaspoon mayonnaise: Mayo coj qee qhov xav tau ntau rau cov qhaub no, thiab qhov me me ntawm omega-6s hauv mayo cov kua taum pauv yog OK yog tias koj tsis haus cov khoom siv siab ntawm nws lwm qhov hauv koj cov zaub mov.
  • 6 ooj ntawm 100 feem pua ​​kua txiv txiv hmab txiv ntoo: Txiv hmab txiv ntoo muab cov tshuaj antioxidants.

Cov Tshuaj Tiv Thaiv Kev Tiv Thaiv Kab Mob rau Cov Khoom Noj

  • 2 tablespoons sib xyaw ceev: Cov txiv ntoo yog nplua nuj nyob rau hauv monounsaturated rog.
  • 3/4 khob grapes: Txiv hmab txiv ntoo muaj anthocyanins, ib hom tshuaj antioxidant.
  • 1 khob Greek Greek yogurt: Greek yogurt muaj qhov chaw ntawm probiotics, uas tuaj yeem kho qhov sib npaug ntawm cov kab mob hauv koj lub plab. (Thaum nws tawm ntawm wack, cov kab mob xa cov cim rau koj lub cev tiv thaiv kab mob kom ua rau mob.)
  • 1/3 khob tshiab berries: Txiv hmab txiv ntoo muab cov tshuaj tiv thaiv kab mob thiab fiber ntau rau cov khoom noj txom ncauj tiv thaiv kab mob no.

Anti-Inflammatory Diet Plan Recipes rau noj hmo

  • Peb ooj ntawm ci salmon qus sprinkled nrog oregano: Salmon yog lub hauv paus tseem ceeb ntawm omega-3s, thiab oregano muaj cov tshuaj tua kab mob. (Salmon's kuj super-speedy rau prep. Ntawm no yog tsib txoj kev ua noj ntses salmon tsawg dua 15 feeb.)
  • 1/2 khob mov nplej xim av: Cov nplej xim av muaj cov lignans siab heev.
  • Steamed asparagus hmuv drizzled nrog txiv roj roj: Asparagus muaj ntau yam tshuaj tiv thaiv kab mob, thiab cov txiv ntseej muab cov roj monounsaturated.
  • Zaub xam lav nrog 1 1/2 khob nplooj zaub ntsuab, txiav cov kua txob liab, dos liab, 2 diav avocado cubes: Cov kua txob liab, dos, thiab zaub ntsuab muaj cov tshuaj tiv thaiv kab mob (tom kawg kuj tseem muaj me me ntawm omega-3s), thiab avocado muaj cov rog rog tsis txaus.
  • Hnav khaub ncaws nrog 1/2 tablespoon txiv roj roj thiab 1 teaspoon vinegar: Cov roj txiv roj yog ib qhov chaw ntawm cov tshuaj tiv thaiv kab mob monounsaturated rog.
  • 6 ooj liab wine: Caw muaj polyphenols.
  • Ib lub tsev tuna burger, tov nrog tswb peppers thiab scallions: Cov tuna muaj cov tshuaj tiv thaiv kab mob omega-3 fatty acids, thaum ntxiv cov kua txob muab kev txhawb nqa cov tshuaj tiv thaiv kab mob.
  • Ib sab ntawm cov zaub tsis muaj hmoov nplej, xws li zaub paj, zaub paj, zaub paj, zaub qhwv, lossis nceb: Cov zaub tsis muaj hmoov no yog cov zaub mov GI qis, pab ua kom cov ntshav qab zib nyob ruaj khov.

Cov Tshuaj Tiv Thaiv Kab Mob Tiv Thaiv Kab Mob rau Qab Zib

  • 1 khob ntawm sliced ​​tshiab peaches, sprinkled nrog cinnamon: Txiv duaj muaj carotenoids thiab flavonoids, thaum cinnamon ntim cov polyphenols.
  • Hmo ntuj chia noob paj noob hlis, ua nrog 1/4 khob ntawm chia noob, 1 khob kua (xws li mis nyuj los yog kua txiv hmab txiv ntoo): Chia noob khav theeb 11g ntawm fiber ntau rau ob diav thiab yog cov cog cog uas muaj txiaj ntsig tshaj plaws ntawm omega-3 fatty acids.
  • Txiv hmab txiv ntoo tshiab tso rau saum paj npleg: Cov txiv hmab txiv ntoo ntxiv rau chia noob paj npleg muaj qhov chaw ntawm antioxidants.

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