Cov khoom noj zoo tshaj plaws los noj ua ke rau kev nqus cov khoom noj

Zoo Siab

• Catechins + Vitamin C.
• Vitamin C + Hlau-Raws Hlau
• Calcium + Vitamin D
• Vitamin D + Magnesium
• Carbohydrates + Protein
• Curcumin + Piperine
• Zinc + Tsiaj Protein
• Rog-Soluble Vitamins + Rog
• Tshuaj xyuas rau

Thaum nws los txog rau khoom noj khoom haus, nws yooj yim los xav txog cov as-ham taug kev los ntawm koj lub cev zoo li cov neeg taug kev me me, ua rau lawv txoj kev mus rau cov hlwb thiab cov ntaub so ntswg. Thiab thaum nws yeej ua rau kev lom zem pom, nws tsis yog qhov yooj yim. Case in point: Qee cov as -ham tsis nqus tau zoo yog tias koj noj lawv tus kheej. Hloov chaw, lawv yuav tsum tau ua khub nrog lwm yam cov as-ham hauv kev txiav txim rau koj lub cev kom tau txais txiaj ntsig zoo tshaj plaws ntawm lawv - thiab qhov ntawd yooj yim npaum li noj qee yam khoom noj ua ke.

Ua li no tso cai rau cov as-ham tuaj yeem cuam tshuam thiab ua rau cov tshuaj lom neeg xav tau los txhawb kev nqus siab tshaj plaws, hais tias Alice Figueroa, M.P.H., RDN, tus tsim ntawm Alice hauv Foodieland. Los ntawm qhov sib txawv, yog tias koj noj cov khoom noj sib cais, ib tus twb tau zom thiab tawg los ntawm lub sijhawm koj noj lwm tus, thaum kawg txo qhov kev pheej hmoo ntawm ob qho kev cuam tshuam thiab koj tuaj yeem sau cov txiaj ntsig zoo.

Tab sis tos-ua li cas koj thiaj paub tias koj tau noj txaus ntawm txhua qhov khoom noj kom ntseeg tau tias qhov nqus tau zoo tshaj? Tsuas yog sib xyaw cov khoom noj muaj txiaj ntsig hauv kev noj zaub mov zoo, muaj xim zoo yuav ua txoj haujlwm tiav, raws li Figueroa. "Txoj hauv kev yooj yim tshaj plaws thiab muaj tseeb rau kev xyaum ua noj ua ke yog los ntawm kev noj cov phaj sib txawv uas suav nrog cov txiv hmab txiv ntoo thiab zaub, cov rog noj qab haus huv, thiab cov protein," nws hais. "Yog tias koj muaj xim zoo nkauj, ntau hom zaub mov thiab khoom noj txom ncauj, koj yuav tau txais tag nrho cov khoom noj uas koj xav tau los ntawm cov zaub mov yam tsis tas yuav txhawj xeeb txog kev ntsuas feem lossis kev noj mov."

Ua ntej, kawm txog yim qhov tseem ceeb ntawm kev sib koom ua ke, nrog rau cov lus qhia ua zaub mov sib xyaw los ntawm cov kws noj zaub mov kom koj tuaj yeem yooj yim suav nrog txhua qhov khoom noj khoom haus duo hauv koj cov zaub mov.

Catechins + Vitamin C.

Yog tias koj yog cov tshuaj yej super-kiv cua, koj yuav tau hnov ​​​​txog catechins, aka cov ntsiab lus hauv tshuaj yej uas ua rau haus dej kom zoo rau koj. Catechins yog antioxidants, txhais tau tias lawv tiv thaiv oxidative kev nyuaj siab los ntawm neutralizing dawb radicals. (Kev ntxhov siab oxidative ntau dhau, BTW, tuaj yeem ua rau mob ntev xws li mob plawv, mob caj dab, thiab mob qog noj ntshav.) Muaj kev ntes, txawm li cas los xij: Ntawm lawv tus kheej, catechins tsis ruaj khov hauv qhov nruab nrab lossis tsis muaj kua qaub xws li peb cov hnyuv, hais tias Michelle Nguyen, RD, tus kws noj zaub mov sau npe ntawm Keck Medicine ntawm University of Southern California. Nyob rau hauv tag nrho ib leeg, catechins nquag ua rau tawg, ua rau kev nqus tsis zoo tag nrho.

Nkag mus rau vitamin C, cov khoom siv tseem ceeb koom nrog hauv kev tiv thaiv kab mob thiab collagen synthesis. Vitamin C acidifies lub plab hnyuv ib puag ncig, uas tiv thaiv catechins los ntawm degrading, raws li Kylie Ivanir, MS, RD, sau npe dietitian thiab founder ntawm Tsis pub dhau khoom noj khoom haus. Qhov no optimizes lawv nqus nyob rau hauv cov hnyuv, kom ntseeg tau tias koj lub cev muaj peev xwm ua tau siv cov antioxidant zoo. (Related: Feem ntau Antioxidant-nplua nuj zaub mov kom khaws cia, Stat)

Cov Khoom Noj Ua Ke: vitamin C-nplua nuj txiv hmab txiv ntoo nrog tshuaj yej lossis tshuaj yej-based smoothie

Qhov sib xyaw ua ke ntawm cov kua txiv qaub ntxiv rau tshuaj yej yog qhov piv txwv zoo tshaj. Ivanir hais tias "Koj tseem tuaj yeem nrhiav cov tshuaj yej uas tau npaj ua uas muaj [ntxiv vitamin C], tab sis ntxiv qhov nyem ntawm [kua txiv qaub tshiab] yog qhov zoo tshaj," hais tias Ivanir. Tsis vwm txog tshuaj yej kub? Ua matcha ntsuab tshuaj yej smoothie nrog txiv pos nphuab lossis cov vitamin C ntim cov txiv hmab txiv ntoo uas koj xaiv, qhia Nguyen.

Vitamin C + Hlau-Raws Hlau

Vitamin C kuj tseem txhim kho kev nqus ntawm cov hlau tsis muaj heme, ib hom hlau pom hauv cov zaub mov cog xws li taum, lentils, txiv ntseej, noob, taum paj, thiab zaub ntsuab. Hlau yog xav tau los ua cov tshuaj hormones thiab nqa oxygen hauv cov ntshav. Txawm li cas los xij, vim nws cov qauv siv tshuaj lom neeg, cov hlau tsis muaj heme muaj cov bioavailability tsawg, txhais tau tias nws tsis yooj yim nqus los ntawm txoj hnyuv. (FYI, lwm hom hlau yog heme hlau, uas muaj nyob rau hauv cov khoom tsiaj xws li nqaij qaib, nqaij nyug, nqaij nruab deg, thiab plhaub ntses, yog yooj yim absorbed ntawm nws tus kheej, hais tias Figueroa.)

Pairing non-heme iron nrog vitamin C tuaj yeem txhawb qhov qub nqus, raws li cov vitamin C tsim cov soluble (aka dissolvable) nyiaj nrog cov hlau tsis heme, raws li tsab xov xwm luam tawm hauv Phau ntawv Journal of Nutrition and Metabolism. Thiab qhov no hloov cov txheej txheem tshuaj ntawm cov hlau tsis-heme rau hauv daim ntawv uas yooj yim dua nqus los ntawm cov hnyuv hauv plab, sau tseg Figueroa.

Khoom noj khoom haus Pairings: nyem ntawm cov kua txiv qaub rau hauv cov kua zaub lentil; tswb kua txob sticks nrog hummus; ntxiv txiv lws suav thiab tswb kua txob sib xyaw ua kua taum dub. (Related: Yuav ua li cas ua noj Citrus rau ib tug Vitamin C Boost)

Calcium + Vitamin D

Nws tsis muaj qhov zais cia tias calcium yog qhov tseem ceeb rau kev noj qab haus huv ntawm pob txha, tab sis tsuas yog siv cov calcium tsis txaus; Koj yuav tsum tau ntxiv roj rau vitamin D, thiab. Figueroa hais tias "Vitamin D xav tau txhawm rau ua kom zoo dua nqus cov calcium," Nws ua haujlwm los ntawm kev thauj cov calcium los ntawm cov hnyuv hauv plab, raws li kev tshawb fawb tshawb fawb hauv World Journal of Gastroenterology. Qhov tseeb, tsis muaj vitamin D txaus, koj tsuas yog tuaj yeem nqus tau 10 txog 15 feem pua ​​ntawm cov calcium uas koj noj, sau Figueroa. (Muaj feem cuam tshuam: Cov tsos mob Vitamin D qis Txhua leej txhua tus yuav tsum paub txog)

Nws tsim nyog sau cia tias koj tsis tas yuav tsum tau noj cov vitamin D thiab calcium nyob rau tib lub sijhawm kom ua kom muaj kev nqus tau zoo, hais tias Figueroa. Qhov no yog vim vitamin D yog rog-soluble, txhais tau tias nws khaws cia rau hauv koj cov ntaub so ntswg ntev, nws piav qhia. Yog li ntawd, koj lub cev ib txwm muaj qee cov vitamin D muaj. Qhov ntawd tau hais tias, "nws yog qhov tseem ceeb dua los tsom mus rau kev noj tag nrho ntawm [cov khoom noj uas muaj calcium thiab vitamin D] thoob plaws ib hnub," tsis yog tib lub sijhawm, nws sau tseg. Xav tias nws yog qhov dav "lub sijhawm" rau kev sib koom ua ke cov khoom noj no. Tab sis yog tias koj tag nrho txog kev ua haujlwm (lossis tsuas yog tsis nco qab), nws yuav pab tau noj 'em ua ke. (Muaj feem cuam tshuam: Tus Poj Niam Zoo Phau Ntawv Qhia Kom Tau Txaus Calcium)

Khoom noj khoom haus Pairings: cov zaub mov nplua nuj nyob hauv cov calcium (xws li zaub paj zaub lossis zaub ntsuab) nrog cov vitamin D nplua nuj ntses (xws li ntses liab thiab tuna); nceb do-fry nrog calcium-fortified tofu. Hais txog qhov...

Txij li qhov sib xyaw no tseem ceeb heev rau kev noj qab haus huv ntawm pob txha, nws yog ib qho uas pom cov zaub mov muaj calcium (xws li mis nyuj thiab mis nyuj) muaj zog nrog vitamin D. Qee cov khoom lag luam-piv txwv li cov mis nyuj cog-feem ntau muaj zog nrog ob qho tib si, uas yuav pab tau hais txog kev ua tau zoo thiab yooj yim, piav qhia Figueroa. (Qhov kev zam yog cov txiv ntseej hauv tsev, uas tsis yog qhov zoo ntawm calcium, sau Figueroa. Yog tias koj xav tau ob qho tib si hauv ib yam khoom, cov khw muag khoom muaj zog yog qhov kev xaiv zoo tshaj.)

Vitamin D + Magnesium

Vitamin D kuj nce plab hnyuv nqus ntawm magnesium, ib qho ntxhia hauv kev ua haujlwm xws li kho cell thiab lub plawv dhia, piav qhia Ivanir. Thiab raws li nws tshwm sim, qhov kev xav yog sib koom: Magnesium yog cofactor rau cov vitamin D synthesis, nws hais. Qhov no txhais tau tias yuav tsum tau muaj magnesium thiaj li ua rau daim tawv nqaij ua cov vitamin D; nws yog qhov piv txwv zoo tshaj ntawm txoj kev ob txoj kev.

Khoom noj khoom haus Pairings: salmon los yog trout - uas nqa cov vitamin D - coated nrog almonds es tsis txhob qhob cij rau qhov koob tshuaj magnesium; zaub xam lav topped nrog salmon thiab taub dag; nceb do-fry topped nrog tws cashews. (Muaj feem cuam tshuam: Cov txiaj ntsig ntawm Magnesium thiab Yuav Ua Li Cas Tau Txais Nws Ntawm Koj Li Kev Noj Haus)

Carbohydrates + Protein

Qee zaum kev txhim kho kev nqus yog txhua yam hais txog kev ua kom qeeb. Xws li yog rooj plaub ntawm cov carbohydrates thiab cov protein, ib qho tseem ceeb ua ke rau satiety, lub zog, thiab rov qab ua haujlwm tom qab. "Thaum [koj] noj carbohydrates, suav nrog zaub thiab txiv hmab txiv ntoo, lawv tau tawg mus rau hauv qabzib," lub cev lub zog tseem ceeb, piav qhia Figueroa. Qhov no ua rau koj cov ntshav qab zib ntau ntau, uas yog lub ntuj thiab ib txwm teb. Qhov teeb meem yog thaum koj cov ntshav qab zib nce ntxiv ib yam nkaus nrawm, ua rau cov ntshav qab zib nce siab. Nyob rau tib lub sijhawm, qhov no tuaj yeem ua rau insulin tsis kam thiab cov ntshav qabzib siab, txhawb koj txoj kev pheej hmoo ntawm kev mob ntshav qab zib thiab ntshav qab zib, nws hais.

Cov protein tawg hauv qhov qeeb qeeb dua li carbohydrates. Yog li, noj cov khoom noj muaj txiaj ntsig tib lub sijhawm tso cai rau carbs txhawm rau qeeb qeeb, "pab tswj qib ntshav qab zib vim tias cov carbohydrates [tso tawm] cov piam thaj tsawg rau hauv cov ntshav ib zaug," hais tias Ivanir. Qhov no tseem ceeb heev tsis yog txhawb nqa kev txaus siab thiab lub zog nyob rau niaj hnub tab sis rau kev rov zoo tom qab kev tawm dag zog ib yam nkaus. Chowing ntawm qee cov carbohydrates tom qab ua haujlwm pab nrog rov qab cov nqaij los ntawm kev pib ua cov txheej txheem ntawm rov ua kom koj lub cev cov khoom noj carbohydrates (koj lub cev thawj qhov chaw roj).

Khoom noj khoom haus Pairings: oatmeal nrog ib sab ntawm lub qe; oatmeal nrog cov hmoov protein; apples slices los yog whole-toast toast nrog txiv ntseej butter. (Los yog ib qho ntawm cov kws qhia khoom noj txom ncauj tom qab ua haujlwm thiab cov kws noj zaub mov cog lus los ntawm.)

Lub hom phiaj ntawm no yog koom tes nrog cov carbohydrates yooj yim-uas muaj cov as-ham ntau dua li lawv cov khoom sib xyaw ua ke-nrog cov protein qis-uas muaj cov roj tsawg.

Curcumin + Piperine

Lub ntsiab lus tseem ceeb hauv turmeric, curcumin muaj lub hnub qub tiv thaiv kab mob antioxidant thiab tiv thaiv kev mob, raws li kev tshawb fawb tshawb fawb hauv phau ntawv xov xwm Khoom noj khoom haus. Tab sis zoo li catechins hauv tshuaj yej, curcumin "tsis zoo nqus thaum noj nws tus kheej," hais tias Ivanir. Yog vim li cas? Nws tau sai sai metabolized thiab tshem tawm los ntawm lub cev, yog li nws tuaj yeem nyuaj rau so kom tag nrho nws cov txiaj ntsig.

Kev daws: Ntxiv kua txob dub rau qhov sib tov. Nws lub ntsiab lus tseem ceeb - piperine - tuaj yeem ua rau nce bioavailability ntawm curcumin li ntawm 2000 feem pua ​​(!!), raws li Ivanir. Piperine pab curcumin dhau los ntawm txoj hnyuv hauv plab thiab nkag mus rau hauv cov hlab ntshav, yog li txhim kho kev nqus, nws hais. "Piperine kuj tseem tuaj yeem ua kom qeeb ntawm curcumin los ntawm lub siab," nws hais ntxiv, pab tiv thaiv kev tshem tawm sai ntawm curcumin, thaum kawg muab koj lub cev ntau lub sijhawm los nqus cov tshuaj.

Cov Khoom Noj Ua Ke: ib tug sprinkle ntawm dub kua txob thiab turmeric on roasted veggies nrog txiv roj roj, nyob rau hauv scrambled qe, nyob rau hauv kua zaub, los yog nyob rau hauv mov; dash ntawm kua txob dub rau koj cov turmeric latte lossis cov mis nyuj kub protein co.

Zinc + Tsiaj Protein

Txawm hais tias lub cev xav tau cov zinc tsawg heev, cov ntxhia no txhawb nqa ntau yam txheej txheem physiological xws li kev tiv thaiv kab mob, hais tias Rachel Werkheiser, MS, RD, project tswj kev noj zaub mov ntawm Sodexo. Cov peev txheej zoo tshaj plaws ntawm zinc yog cov khoom tsiaj, xws li nqaij qaib thiab ntses; zinc hauv cov khoom noj no yooj yim tshaj plaws los ntawm lub cev. Cog cov zaub mov xws li nplej, legumes, thiab noob kuj muaj zinc, hais tias Werkheiser. Txawm li cas los xij, lawv kuj muaj phytates, aka "antinutrient" cov tebchaw uas tau khi rau zinc thiab txo nws qhov nqus, raws li Harvard. T.H. Chan Tsev Kawm Ntawv ntawm Kev Noj Qab Haus Huv. (Related: 5 Minerals Uas Ua Tau Zoo Tshaj Plaws Koj Cov Haujlwm)

Txhawm rau txhim kho zinc nqus los ntawm tag nrho cov nplej / legumes / noob, ua ke nrog cov tsiaj protein, uas khi nrog phytate, tiv thaiv nws los ntawm kev sib txuas nrog zinc thiab, yog li, tso cai rau kev pom zoo, raws li kev tshuaj xyuas luam tawm hauv Cov khoom noj. (Cov khoom noj tsiaj tsis yog koj li? Soaking whole grains thiab legumes nyob rau hauv dej rau yim mus rau 12 teev ua ntej ua noj kuj yuav pab txo lawv cov ntsiab lus phytate, hais tias Ivanir.) Txawm li cas los xij, nws tsim nyog sau cia tias zinc los ntawm lwm cov nroj tsuag - xws li nceb lossis kale - tseem yog qhov zoo tshaj plaws nqus nrog cov tsiaj muaj protein ntau, vim nws "muaj peev xwm nce kev nqus ntawm zinc" feem ntau, uas xav tias ua haujlwm los ntawm kev ua kom nws cov zom tau yooj yim hauv cov hnyuv.

Khoom noj khoom haus Pairings: oatmeal thiab qe; txiv laum huab xeeb nyob rau hauv ib tug cw do-kib; nceb nrog nqaij qaib.

Muab tag nrho cov khoom noj uas muaj zinc nplua nuj - tshwj xeeb tshaj yog phytate-muaj cov nplej, legumes, thiab noob - nrog cov tsiaj protein. Puas yog cov tsiaj txhu uas muaj zinc, xws li cov nqaij liab, nqaij qaib, thiab ntses plhaub? Txij li thaum lawv twb tau txais cov protein, koj tuaj yeem noj lawv ib leeg yam tsis xav txog kev sib tw zinc ntxiv rau cov protein.

Rog-Soluble Vitamins + Rog

Lub cev khaws cov vitamins A, D, E, thiab K hauv cov nqaij rog. Cov vitamins no tseem xav tau cov rog los ntawm cov zaub mov kom thiaj li nqus tau los ntawm lub cev, raws li kev tshuaj xyuas hauv phau ntawv xov xwm Clinical Biochemist Xyuas. Cov vitamins no yog cov npe hu ua fat-soluble vitamins. Qhov no tsis txhais tau tias koj yuav tsum pib ua noj tag nrho koj cov zaub mov hauv cov nqaij npuas kib. Hloov chaw, koj yuav xav xaiv cov "tsis zoo" cov rog tsis zoo xws li omega-3 thiab omega-6 fatty acids hloov; Cov rog no tuaj yeem pab txo qis LDL ("phem") cov roj cholesterol thiab ntshav siab, ob yam tseem ceeb ntawm kev pheej hmoo rau mob plawv, piav qhia Figueroa. Yog li, los ntawm kev sib koom ua ke cov rog hauv lub plawv zoo nrog cov roj-soluble vitamins, koj tuaj yeem sau cov txiaj ntsig zoo ntawm kev nqus cov vitamin. thiab tiv thaiv kab mob plawv.

Cov Khoom Noj Ua Ke: salmon thiab roasted squash; avocado zaub xam lav thiab lauj kaub kib taum paj; avocado ci nrog walnuts, sunflower noob, edamame, thiab qe.

Thaum nws los txog rau cov khoom noj ua ke, qhov muaj peev xwm ntawm no tsis muaj qhov kawg. Fat-soluble vitamins muaj ntau nyob rau hauv txiv hmab txiv ntoo thiab veggies, thaum unsaturated fats muaj nyob rau hauv cov khoom noj xws li fatty ntses, txiv ntseej, thiab noob. Qee cov khoom noj txawm tias muaj cov rog thiab qee cov vitamins-soluble vitamins, xws li qe, uas muaj cov rog tsis txaus thiab vitamin A, raws li Harvard T.H.Chan Tsev Kawm Ntawv ntawm Kev Noj Qab Haus Huv.

Tshuaj xyuas rau