8 Kab mob tshwm sim los ntawm Me Nyuam tsis txaus noj haus

Zoo Siab

• 1. Kev pham
• 2. Mob ntshav liab
• 3. Mob ntshav qab zib
• 4. Cov roj (cholesterol) siab
• 5. Qhov kub siab
• 6. Kev pw tsis tsaug zog thiab ua pa nyuaj
• 7. Mob caj dab, mob pob txha thiab mob pob qij txha
• 8. Kev noj tsis zoo

Kev noj zaub mov tsis zoo ntawm kev loj hlob ntawm cov menyuam yaus thiab cov hluas yuav ua rau cov kabmob uas cuam tshuam lawv lub cev thiab kev loj hlob, ntxiv rau ua rau muaj teeb meem loj rau lub neej laus.

Raws li nws tseem nyob hauv kev txhim kho, cov kab mob ntawm cov menyuam yaus thiab cov tub ntxhais hluas yuav tsum muaj kev hloov pauv ntau dua, thiab zaub mov yog txoj hauv kev tseem ceeb los ua kom muaj kev noj qab haus huv thiab kawm paub. Yog li no, ntawm no yog cov kab mob tseem ceeb uas cov khoom noj tsis huv tuaj yeem ua rau thiab yuav ua dab tsi kom tsis txhob:

1. Kev pham

Kev pham yog qhov teeb meem tseem ceeb uas ua rau lwm yam kab mob, xws li mob ntshav qab zib, kub siab thiab mob plawv. Ntxiv rau, kev rog dhau hwv, nrog rau cov luam yeeb, yog qhov tseem ceeb ua rau muaj kev pheej hmoo mob qog noj ntshav.

Txhawm rau tiv thaiv kev rog thaum menyuam yaus thiab menyuam hluas, nyiam xaiv yuav tsum tau noj zaubmov kom muaj ntau dua qub nrog cov khoom lag luam uas tsis npaj tos, xws li khaub noom, khoom noj txom ncauj, khoom noj txom ncauj, dej qab zib, nqaij hnyuv ntxwm thiab hnyuv ntxwm, piv txwv. Txhawb kom cov menyuam nqa khoom noj ua khoom noj hauv tsev mus rau tom tsev kawm ntawv yog qhov zoo rau kev tsim cov zaub mov zoo thiab zam kev ua khob noom, qab zib thiab kib ntau ntau uas muaj muag hauv tsev kawm ntawv.

2. Mob ntshav liab

Kev muaj ntshav liab ntawm cov menyuam mos liab yog tshwm sim thiab feem ntau tshwm sim vim tsis muaj cov hlau hauv cov zaub mov, uas yog muaj feem ntau hauv cov khoom noj xws li nqaij, mob siab, tag nrho cov zaub mov, taum pauv thiab tsaus zaub ntsuab, xws li zaub ntsuab, zaub ntsuab thiab arugula.

Txhawm rau txhim kho cov khoom noj muaj hlau hauv cov zaub mov noj, koj yuav tsum txhawb kev noj cov nqaij nyug daim tawv nqaij ib leeg ib zaug ib lub lim tiam, thiab noj cov txiv hmab txiv ntoo txhua hnub tom qab noj su, xws li txiv kab ntxwv, txiv tsawb lossis txiv duaj, vim lawv nplua nuj nyob hauv cov vitamin C thiab nce kev nqus ntawm cov hlau hauv cov hnyuv. Saib cov tsos mob tseem ceeb thiab yuav kho tus mob nkees li cas.

3. Mob ntshav qab zib

Ntshav qab zib yog ib yam kabmob uas tshwm sim ntau dua rau cov menyuam yaus thiab tub ntxhais hluas vim muaj rog dhau thiab tsis muaj kev tawm dag zog. Ntxiv rau qhov kev nce qib ntawm kev noj qab zib, nws tseem txuas nrog kev noj zaub mov ntau hauv cov hmoov nplej, xws li khob cij, ncuav, ncuav pastas, pizza, khoom noj txom ncauj thiab ncuav qab zib.

Txhawm rau tiv thaiv nws, nws yog qhov yuav tsum tau tswj kom hnyav txaus thiab zam kom tsis txhob noj qab zib thiab hmoov dawb ntau, them sai sai rau cov zaub mov uas muaj cov khoom xyaw ntau dhau los, xws li ncuav qab zib, nplej zom ua kom qab rau cov ncuav qab zib, kua txiv muaj kua, dej qab zib thiab cov khoom noj txom ncauj. Paub txog cov piam thaj hauv cov khoom noj feem ntau.

4. Cov roj (cholesterol) siab

Cov roj (cholesterol) siab ua rau muaj kev pheej hmoo ntawm cov teeb meem plawv, xws li mob plawv nres, mob hlab ntsha hlwb thiab mob atherosclerosis. Qhov teeb meem no tshwm sim feem ntau yog los ntawm kev noj cov zaub mov uas muaj cov roj ntau ntau, xws li ncuav qab zib, khoom noj txom ncauj thiab cov khoom lag luam tiav, thiab cov khoom noj muaj suab thaj ntau ntau lossis hmoov nplej.

Txhawm rau tiv thaiv thiab txhim kho cov qib roj cholesterol kom zoo thiab txo cov roj (cholesterol) phem, 1 roj av txiv roj roj ntxiv yuav tsum muab tso rau noj su thiab noj hmo, thiab cov khoom noj xws li txiv ntseej, txiv ntseej, txiv laum huab xeeb, txiv ntoo thiab noob xws li chia yuav tsum suav nrog cov khoom noj txom ncauj thiab. flaxseed.

5. Qhov kub siab

Kev muaj ntshav siab thaum menyuam yaus tuaj yeem tshwm sim los ntawm lwm yam teeb meem, xws li mob raum, mob plawv lossis mob ntsws, tab sis nws kuj txuas ntxiv rau kev rog dhau thiab noj ntsev ntau dhau, tshwj xeeb tshaj yog thaum muaj keeb kwm ntawm ntshav siab hauv tsev neeg.

Txhawm rau tiv thaiv nws, nws yog qhov yuav tsum ua kom qhov hnyav nyob hauv qab tswjhwm, zam kev siv cov txuj lom ua tiav thiab ntxiv ntsev me ntsis rau qhov kev npaj hauv tsev, muab qhov nyiam rau cov txuj lom ntuj tsim xws li qej, dos, kua txob, kua txob thiab zaub txhwb. Ntxiv rau, nws yog ib qho tsim nyog kom tsis txhob npaj cov zaub mov npaj tau nplua nuj nyob hauv ntsev, xws li khov lasagna, npaj taum pauv, nqaij npuas kib, hnyuv ntxwm, hnyuv ntxwm thiab nqaij npua. Nug seb yam zaub mov twg yog ntsev ntau tshaj.

6. Kev pw tsis tsaug zog thiab ua pa nyuaj

Kev pw tsis tsaug zog feem ntau tshwm sim vim tias kev rog dhau hwv ua rau nws ua pa nyuaj vim yog tsub zuj zuj ntawm cov rog hauv caj dab thiab hauv siab. Qhov nce ntawm rog nias lub hmoov nplej, uas yog cov channel los ntawm cov huab cua hla, ua rau nws ua pa nyuaj thiab ua rau hnoos thiab pw tsaug zog.

Hauv qhov no, txoj kev daws teeb meem yog kom poob phaus los ntawm kev noj zaub mov zoo noj. Saib cov lus qhia los pab koj tus menyuam noj txhua yam.

7. Mob caj dab, mob pob txha thiab mob pob qij txha

Kev mob caj dab feem ntau tuaj yeem txuas nrog kev rog dhau los thiab ua rau mob ntxiv hauv lub cev, tshwm sim los ntawm kev txuam nrog cov rog. Txhawm rau kom tsis txhob ua rau nws, nws yog qhov yuav tsum tau tshawb xyuas qhov tseem ceeb ntawm qhov teeb meem thiab tswj qhov hnyav, ntxiv rau kev noj zaub mov tiv thaiv kab mob, xws li txiv hmab txiv ntoo, zaub, tuna, sardines, txiv ntoo thiab noob. Nug saib dab tsi anti-inflammatory zaub mov yog.

8. Kev noj tsis zoo

Kev noj zaub mov tsis zoo, kev tswj hwm niam txiv ntau dhau thiab qhov kev thov zoo ntawm cov qauv kev zoo nkauj niaj hnub ua rau ntau qhov kev nyuaj rau cov menyuam yaus thiab cov hluas, thiab tuaj yeem ua qhov txiaj ntsig rau qhov tshwm sim ntawm kev cuam tshuam xws li tsis nco qab noj mov, noj mov bulimia thiab binge noj.

Nws yog ib qho tsim nyog yuav tsum tau ua tib zoo saib rau tus cwj pwm ntawm cov tub ntxhais hluas kom paub txog kev noj zaub mov tsis zoo, tsis kam noj mov lossis lub sij hawm ntawm kev yuam. Qhia seb yuav noj li cas kom zoo, tsis hais txog kev ua kom zoo nkauj lossis noj zaub mov nruj, yog txoj kev zoo tshaj plaws los tiv thaiv cov teeb meem no.

Nov yog qhov yuav ua kom koj cov me nyuam noj zoo dua: