Caij Nplooj Ntoos Zeeg Zaub Mov Zoo Tshaj Plaws kom poob phaus & Noj qab nyob zoo

Zoo Siab

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Cov taub daj daj, cov txiv kab ntxwv muaj zog, txiv kab ntxwv liab thiab ntsuab txiv hmab txiv ntoo - cov khoom poob yog qhov zoo nkauj tiag tiag, tsis hais txog qhov qab qab. Txawm zoo dua? Caij nplooj zeeg txiv hmab txiv ntoo thiab veggies yeej tuaj yeem pab koj poob phaus, thiab nws yog txhua yam hauv cov fiber. Fiber yuav siv sij hawm ntev dua los zom thiab zom, ua kom koj txaus siab (thiab puv!) ntev dua ntawm cov pluas noj. Txij li thaum peb xav tau tsawg kawg 25 grams hauv ib hnub, txiv hmab txiv ntoo thiab zaub ua ib qho tseem ceeb pab rau peb cov fiber ntau quota. Ntxiv rau, thaum koj txaus siab rau lub caij nplooj zeeg thawj cov kua los yog hauv tsev-style qab zib-ci qos yaj ywm, koj tab tom tiv thaiv koj kev noj qab haus huv ntxiv rau kho koj cov saj. Tias yog vim cov khoom poob yog ntim nrog cov vitamins thiab tiv thaiv kab mob antioxidants thiab phytochemicals.

Thaum txhua qhov khoom tsim tau zoo rau koj, rau rau hauv qab no txhua lub hnub qub muab rau koj nrog cov khoom noj muaj txiaj ntsig zoo tshaj plaws tom qab. Tau txais lawv ntawm kev ua lag luam ua lag luam lossis los ntawm kev xaiv-nws-koj tus kheej lub vaj txiv ntoo kom tau qhov zoo tshaj plaws tshiab thiab qab. Rau kev noj qab haus huv, muaj kev noj zaub mov zoo uas pab koj poob phaus thiab ua kom puv, muab cov yeej no rau hauv cov phiaj xwm zaub mov uas tseem muaj cov nplej tag nrho, cov protein qis, cov mis nyuj muaj rog tsawg thiab cov rog zoo. Saib "Tuav Snickers" (saib sab laug) kom paub seb koj tuaj yeem noj ntau npaum li cas rau tib cov calories uas pom hauv ib qho khoom qab zib. Tom qab ntawd tshawb xyuas peb cov zaub mov uas muaj zog, muaj zog-packed. Txhua tus muaj ib lossis ntau yam khoom noj zoo tshaj plaws rau kev poob phaus, lub zog thiab kev noj qab haus huv - ntxiv rau ntau yam khoom noj qab haus huv thiab.

Lub Caij Nplooj Ntoos Hlav Six All-Stars

1. Butternut squash Txaus siab rau ib nrab ntawm cov txiv hmab txiv ntoo oblong no thiab koj yuav tau txais ib hnub muaj nqis ntawm cov vitamin A, ntxiv rau ib nrab Qhov Pom Zoo Txhua Hnub Tso Cai (RDA) rau vitamin C thiab noj qab nyob zoo ntawm cov hlau, calcium thiab fiber. Butternut squash kuj yog ib qho zoo ntawm cov poov tshuaj, uas yog ib qho tseem ceeb rau lub plawv, lub raum, cov leeg thiab plab zom mov. Khoom noj khoom haus Score (1 khob, siav): 82 calories, 0 rog, 7 g fiber.

2. Txiv Apples pab tiv thaiv qhov hnyav nce thiab txawm pab poob phaus. Yuav ua li cas? Lawv muaj pectin, ib yam khoom uas ua rau lub plab khoob, ua rau koj ntev dua. Pectin kuj tseem txo cov roj cholesterol yuav luag zoo li cov tshuaj ua. Noj ib lub txiv apple txhua hnub kom tau txais txiaj ntsig zoo tshaj plaws rau kev noj qab haus huv. Cov Khoom Noj Khoom Haus (1 kua): 81 calories, 0 g rog, 4 g fiber.

3. Acorn squash Cov zaub no zoo nkauj, sib sib zog nqus ntsuab/daj tau ntim nrog carotenoids (tsev neeg ntawm cov tshuaj tiv thaiv kab mob hu ua beta carotene koom nrog). Thaum cov ntshav ntawm carotenoids nce, qhov kev pheej hmoo ntawm mob qog noj ntshav yuav txo qis. Ntxiv rau, carotenoids retard lub hnub nyoog ntsig txog macular degeneration, ua rau qhov muag tsis pom. Cov Khoom Noj Khoom Haus (1 khob, siav): 115 calories, 0 g rog, 9 g fiber.

4. Cov qos yaj ywm qab zib Muaj ob hom qos yaj ywm qab zib cog hauv Tebchaws Meskas: ntau yam txiv kab ntxwv-fleshed (qee zaum yuam kev hu ua yams) thiab Jersey Sweet, uas muaj daj daj lossis nqaij dawb. Txawm hais tias ob qho tib si qab qab, cov txiv kab ntxwv-tev ntau yam muaj txiaj ntsig zoo dua vim tias nws tau ntim nrog beta carotene, lub zog tiv thaiv kab mob qog noj ntshav uas tseem txo qis cov roj cholesterol. Hauv cov nroj tsuag, beta carotene pab tiv thaiv nplooj thiab stems los ntawm ravages ntawm tshav ntuj thiab lwm yam kev hem thawj. Hauv tib neeg, tib cov tshuaj sib xyaw pab thaiv kev tsim qog noj ntshav, thiab tseem tiv thaiv kev mob caj dab thiab lwm yam kab mob sib kis. Khoom noj khoom haus Score (1 khob, siav): 117 calories, 0 g rog, 3 g fiber.

5. Broccoli, Brussels sprouts thiab zaub qhwv Broccoli yog ib qho ntawm thawj cov zaub hailed rau nws cov khoom tiv thaiv kab mob cancer - thiab nws tseem suav tias yog cov muaj zog tshaj plaws. Lub hwj chim no muaj sulforaphane, ib yam khoom uas tiv thaiv cov kab mob carcinogens. Broccoli, Brussels sprouts thiab zaub qhwv (nrog rau zaub paj thiab radishes) kuj muaj indoles, ib yam khoom uas pab tiv thaiv kev mob qog noj ntshav mis. Khoom noj khoom haus Score (1 khob, siav): 61 calories, 1 g rog, 4 g fiber.

6. Taub dag Khob rau khob, taub dag muaj yuav luag ob npaug ntawm beta carotene ntawm spinach. Beta carotene hloov pauv hauv lub cev mus rau vitamin A, uas yog qhov tsim nyog rau lub qhov muag thiab tawv nqaij noj qab haus huv. Qhov tsis muaj vitamin A tuaj yeem ua rau muaj mob tsawg hu ua dig muag hmo ntuj (teeb meem pom hauv qhov tsaus ntuj). Nws kuj tseem yuav ua rau qhov muag qhuav, mob qhov muag, teeb meem ntawm daim tawv nqaij thiab kev loj hlob qeeb. Cov Khoom Noj Khoom Haus (1 khob, siav): 49 calories, 0 g rog, 3 g fiber.

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