Boost Koj Kev Noj Qab Haus Huv nrog kua txiv

Zoo Siab

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Nyob rau hauv feem ntau hnub, koj ua txhua yam koj ua tau kom ua hauj lwm ntau txiv hmab txiv ntoo thiab zaub rau hauv koj cov zaub mov: koj ntxiv berries rau koj oatmeal, pawg spinach rau koj pizza, thiab sib pauv tawm koj fries rau ib sab zaub xam lav. Thaum koj yuav tsum tau ua kev zoo siab rau koj kev rau siab, koj yuav muaj feem ntau, zoo li ntau dua 70 feem pua ​​ntawm cov neeg laus, tsis ua rau USDA lub hom phiaj ntawm cuaj ntu ntawm cov khoom lag luam (uas yog plaub ib nrab khob txiv hmab txiv ntoo thiab tsib ib nrab – khob cov zaub) txhua hnub . Qhov ntawd yog qhov uas cov kua txiv hmab txiv ntoo tuaj. "Nws tuaj yeem nyuaj rau cov poj niam tsis khoom los sim kom tau cov txiv hmab txiv ntoo thiab zaub uas lawv xav tau," hais tias Kathy McManus, RD, tus thawj coj ntawm lub tuam tsev khoom noj khoom haus ntawm Brigham thiab Women's Hospital hauv Boston. "Kev haus dej haus 12 ooj ib hnub tuaj yeem yog txoj hauv kev yooj yim kom tau txais ob txoj kev los ze zog rau koj lub hom phiaj tsim khoom."

Kua txiv kuj tseem tuaj yeem txhawb koj txoj kev noj qab haus huv, vim tias cov as -ham feem ntau pom hauv cov dej haus no tau suav nrog txhua yam los ntawm kev tiv thaiv kev mob qog noj ntshav kom tiv thaiv kev mob nkeeg uas muaj hnub nyoog. Ib txoj kev tshawb fawb tsis ntev los no luam tawm hauv The American Journal of Medicine xaus lus tias cov neeg uas haus peb – ntxiv rau ib lub lim tiam ntawm cov kua txiv ntau hauv polyphenols- cov tshuaj tiv thaiv kab mob pom hauv cov txiv kab ntxwv ntshav, txiv kab ntxwv qaub, cranberry, thiab kua txiv hmab txiv ntoo - muaj 76 feem pua ​​qis dua ntawm kev txhim kho Alzheimer's kab mob. Ntxiv rau, qee lub khw-yuav kua txiv hmab txiv ntoo yog qhov muaj txiaj ntsig ntau dua li cov txiv hmab txiv ntoo thiab zaub uas lawv tuaj ntawm (saib cov thawv hauv zaj dab neeg no kom paub meej).

Qhov tseem ceeb, raws li McManus, yog ua kua txiv hmab txiv ntoo ntxiv rau es tsis yog ib qho kev hloov rau tag nrho cov txiv hmab txiv ntoo thiab zaub hauv koj cov khoom noj txhua hnub. Txawm hais tias cov dej haus no feem ntau siab dua hauv qab zib thiab calories thiab qis dua fiber ntau dua li lawv cov khoom sib xws, kev tshawb fawb pom tias kev sib xyaw ntawm ob qho no yuav yog qhov muaj txiaj ntsig tshaj plaws rau koj kev noj qab haus huv tag nrho. Harvard-based Nurses 'Kev Tshawb Fawb Txog Kev Noj Qab Haus Huv tau pom tias cov neeg laus uas tau txais ntau tshaj plaws ntawm cov khoom hauv ob qho tib si thiab cov kua dej-kwv yees li yim qhov noj ib hnub-yog 30 feem pua ​​​​tsis tshua muaj lub plawv nres lossis mob stroke ntau dua li cov neeg tau txais 1.5 lossis tsawg dua. noj txhua hnub. Ntxiv rau, lawv qhov kev pheej hmoo tag nrho rau txhua hom kab mob ntev yog 12 feem pua ​​​​qis dua cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo skimpers '. Txhawm rau txhawm rau muab cov khoom noj muaj txiaj ntsig ntau dua ntawm txhua qhov hnoos qeev, ua raws cov lus qhia kws tshaj lij no.

Mix It Up Ib khob OJ tuaj yeem xa tag nrho cov vitamin C uas koj xav tau hauv ib hnub, tab sis ua chav hauv koj lub tub yees rau ntau yam tshiab lossis txawv txawv thiab koj yuav tau txais txiaj ntsig zoo dua. Tias yog vim haus dej ntau ntawm cov kua txiv hmab txiv ntoo pab koj ua kom ntau yam ntawm cov vitamins thiab cov zaub mov uas koj tau txais. "Txhua tus txiv hmab txiv ntoo thiab zaub tuaj yeem muab qee qhov kev tiv thaiv tiv thaiv kab mob thiab kab mob ntev," said Janet Novotny, Ph.D., kws tshawb fawb physiologist ntawm USDA's Beltsville Human Nutrition Research Center hauv Maryland. "Tab sis kom tau txais txiaj ntsig zoo tshaj plaws tiv thaiv, koj yuav tsum muaj ntau hom thiab xim ntawm cov khoom koj tau noj." Hauv txoj kev tshawb fawb luam tawm hauv Phau Ntawv Xov Xwm Kev Noj Qab Haus Huv, cov poj niam uas tau noj los ntawm cov pab pawg cog qoob loo dav tshaj plaws (18 tsev neeg cog rau 5) tau ntsib kev tiv thaiv feem ntau tiv thaiv kev puas tsuaj oxidative, lossis kev puas tsuaj ntawm cov cell thiab cov nqaij.

Hloov los ntawm cov kua txiv kab ntxwv qaub dawb mus rau ruby ​​liab version (cov txiv hmab txiv ntoo tsaus yuav zoo dua ntawm kev txiav cov roj), lossis sim ua ke nrog açai, cov tshuaj antioxidant -nplua nuj Brazilian txiv hmab txiv ntoo.

Kawm Lingo Qee lub khw yuav kua txiv hmab txiv ntoo "dej," kuj hu ua "cocktails" lossis "punches," muaj tsawg li tsib feem pua ​​​​cov kua txiv hmab txiv ntoo. Koj yuav pom dab tsi: dej, ntau qab zib, thiab khoom tsw qab. Txheeb daim ntawv lo kom pom tias koj tau txais dab tsi. "Koj cov dej haus yuav tsum yog 100 feem pua ​​​​cov kua txiv hmab txiv ntoo, ua tsis muaj qab zib ntxiv lossis siab-fructose corn syrup," hais tias Felicia Stoler, RD, Holmdel, New Jersey, kws noj zaub mov. "Tab sis ntxiv cov vitamins, cov zaub mov, thiab fiber ntau tuaj yeem yog qhov muaj txiaj ntsig zoo."

Ua kom muaj ob-Dej haus ntau Thaum tus kab mob-kev tawm tsam ntawm cov kua txiv hmab txiv ntoo tuaj yeem muaj txiaj ntsig, nws yuav tsum tsis txhob caw kom rov ntim koj lub khob. "Feem ntau cov kua txiv hmab txiv ntoo tsis yog tsuas yog siab dua hauv calories thiab qab zib ntuj - txog 38 grams ib 8-ounce iav - tab sis kuj siv sij hawm tsawg dua los noj dua li tag nrho cov txiv hmab txiv ntoo," Stoler hais. Tsis muaj tev los yog hlais koom nrog, thiab tsis zoo li cov zaub mov tag nrho, lub zog hauv cov dej haus yuav tsis ua ntau ntau los ua kom koj puv - uas tuaj yeem ua rau hnyav nce yog tias koj tsis xyuam xim.Ib txoj kev tshawb fawb luam tawm nyob rau hauv International Journal of Obesity pom tias thaum tib neeg tau muab cov khoom noj los yog kua ntawm qee yam khoom noj (txiv laum huab xeeb piv rau cov kua txiv hmab txiv ntoo, cheese piv rau mis nyuj, thiab txiv maj phaub nqaij piv rau txiv maj phaub mis), cov neeg haus dej haus ntau txog. 20 feem pua ​​​​ntau calorie ntau ntau thoob plaws hnub so.

Stoler hais tias "Feem ntau cov kua txiv hmab txiv ntoo muaj cov fiber tsawg, cov as -ham uas pab ncua lub plab ntawm koj lub plab," Stoler hais. "Thiab tsis zoo li tag nrho cov txiv hmab txiv ntoo thiab zaub, uas yuav siv sij hawm los rhuav tshem ntawm lub cev, kua txiv txav los ntawm koj lub cev yuav luag sai npaum li dej." Txhawm rau ua kua txiv hmab txiv ntoo hauv lub duav-zoo ib feem ntawm koj cov zaub mov, nws pom zoo kom txwv koj cov khoom noj kom tsis pub ntau tshaj 200 calories ib hnub. Qhov ntawd yog 16 ooj ntawm cov txiv hmab txiv ntoo feem ntau (zoo li kua, txiv kab ntxwv, thiab txiv kab ntxwv qaub), li ntawm 8 txog 12 ooj rau ntau cov kua qab zib (zoo li txiv hmab txiv ntoo thiab pomegranate), thiab 24 ooj ntawm cov kua txiv feem ntau.

Tsis txhob thab nrog Juice Fasts Tej zaum koj yuav tau hnov ​​​​tias qhov kev noj zaub mov tsis zoo no - haus tsis muaj dab tsi tab sis kua txiv rau hnub lossis lub lis piam kawg - tuaj yeem pab koj slim lossis "ntxhiab" koj lub cev ntawm cov co toxins, tab sis McManus ceeb toom tsis txhob yuav rau hauv hype. "Nws tsuas yog tsis muaj pov thawj kev tshawb fawb los ua pov thawj tias kev noj qab haus huv ntawm cov kua txiv hmab txiv ntoo pab tshem tawm cov khoom pov tseg ntawm koj lub cev," nws hais. "Koj tsuas yog yuav tsis lees paub koj lub cev cov khoom noj muaj txiaj ntsig los ntawm cov zaub mov uas koj tsis tau noj, xws li cov protein tsis rog, cov rog muaj txiaj ntsig, thiab cov nplej tag nrho.",

Vim tias koj tau txais cov calories tsawg (feem ntau tsawg dua 1,000 nyob rau ib hnub), koj yuav hnov ​​qab qeeb, kiv taub hau, lossis yws yws - tsis hais txog kev tshaib plab. Qee tus neeg txawm hais tias ua tsis taus pa, tawg, thiab sinus congestion. Txawm hais tias koj tuaj yeem tso tag nrho cov ntawd, tej zaum koj yuav tsis muaj kev poob phaus ntev. "Koj tuaj yeem poob ob peb phaus," McManus hais ntxiv "Tab sis lawv yuav rov qab los thaum koj pib noj cov zaub mov tiag tiag dua."

Tau Fresh Ib ntawm cov tswv yim muaj txiaj ntsig zoo tshaj plaws los tswj cov calories, ua kom ntau yam sib txawv, thiab nce tus nqi noj haus hauv txhua lub khob yog los tsim koj tus kheej sib xyaw tshiab hauv tsev. Tias yog vim li cas koj tuaj yeem xaiv hom txiv hmab txiv ntoo thiab zaub (uas yuav luag ib txwm muaj tsawg calories) koj siv. Thiab yog tias lub sijhawm npaj tau tuav koj rov qab los ntawm cov khoom noj txom ncauj, juicing cia koj txiav cov ces kaum: Feem ntau cov khoom tuaj yeem muab tso rau hauv koj cov kua txiv hmab txiv ntoo (qhuav, tawv, thiab tag nrho) los yog txiav rau hauv loj pieces kom haum lub feeder raj.

Thaum muaj peb hom kua txiv hmab txiv ntoo - masticating, triturating, thiab centrifugal - tom kawg yog qhov yooj yim siv thiab pheej yig tshaj plaws. Feem ntau tus nqi ntawm $ 100 thiab $ 200, "hom centrifugal ua haujlwm los ntawm thawj zaug grating lossis finely chopping cov khoom, ces tig nws ntawm ib tug siab rpm [revolutions ib feeb] thawb lub pulp tawm tsam ib tug straining screen," said Cherie Calbom, tus sau ntawm Juicing. rau lub neej. "Thaum yuav khoom ib puag ncig, nrhiav tus qauv nrog 600 mus rau 1,000 watts ntawm lub zog thiab cov khoom tshem tawm uas tuaj yeem mus rau hauv lub tshuab ntxhua khaub ncaws."

Xav tau kev taw qhia ntxiv? Tom qab muab ob peb lub npe nrov extractors los ntawm lawv cov paces, peb qhov no tau txais tag nrho cov qhab nia siab tshaj plaws rau kev ceev, yooj yim ntawm kev siv, thiab ceev ceev.

• Tus nqi zoo tshaj: Juiceman Junior Model JM400 ($ 70; ntawm Wal -Mart) Ua kom khiav ntawm ob qhov nrawm, qhov chrome -plated extractor no zoo nkauj txaus los tso rau ntawm koj lub countertop ntawm kev siv.


• Kev tu yooj yim tshaj plaws: Breville Juice Fountain Compact ($100; brevilleusa.com ua) Cov qauv siv tau yooj yim no siv qhov chaw txee tsawg dua li lwm cov kua txiv hmab txiv ntoo tawm muaj thiab tau tsim nrog tshem tau, tshuab ntxhua khaub ncaws-qhov chaw nyab xeeb. Ntxiv xws li txaws – pov thawj lub hau thiab poob siab -tiv thaiv ntsaws ua rau lub tshuab rho tawm no zoo li nws yog kev cog lus.


• Zoo tshaj rau tsev neeg loj: Jack LaLanne Power Juicer Pro ($150; powerjuicer.com) Ua tsaug rau nws cov qauv me me thiab cov raj loj loj pub, koj yuav txiav me ntsis ua ntej ntxiv cov txiv hmab txiv ntoo thiab zaub rau lub tshuab nqus hlau tsis huv no. Ib qho kev lim dej tso cai rau koj khaws cov ntaub ntawv fiber ntau los siv hauv cov kua zaub, salsas, muffins, thiab lwm yam zaub mov txawv.

Kev sim nrog ntau ntawm cov khoom xyaw Koj tuaj yeem nce ntau yam ntawm cov khoom noj uas koj tau txais thaum txiav tag nrho cov piam thaj cov ntsiab lus los ntawm tossing tsawg kawg ib qho zaub rau hauv koj qhov sib xyaw. Calbom hais tias "Red thiab daj kua txob yog chock tag nrho ntawm carotenoids, thaum cucumbers ntxiv poov tshuaj," Calbom hais tias. . "

Pears, txiv apples ntsuab, thiab txiv hmab txiv ntoo txhua tus muaj cov ntsiab lus dej siab, yog li lawv ua qab qab qab ntawm koj cov dej haus yam tsis muaj cov ntsiab lus calorie. Calbom pom zoo kom ntxuav koj cov txiv hmab txiv ntoo thiab zaub ua ntej muab pov rau hauv cov kua txiv hmab txiv ntoo kom tshem tawm cov av, pwm, lossis tshuaj tua kab.

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