8 Cov Khoom Noj Muaj Khoom Noj Uas Muaj Qis Tooj Liab

Zoo Siab

• 1. Mob siab
• 2. Oysters
• 3. Spirulina
• 4. Shiitake Cov Nceb
• 5. Ceev thiab Noob
• 6. Cov Lob Ntoo Loj
• 7. zaub nplooj
• 8. Tsaus Ntuj Zib qab
• Rau hauv qab Kab

Tooj liab yog ib qho mineral uas koj lub cev xav tau hauv me me txhawm rau tswj kev noj qab haus huv.

Nws siv tooj liab los tsim cov qe ntshav liab, pob txha, pob txha sib txuas thiab qee cov enzymes tseem ceeb.

Tooj liab tseem tuaj koom nrog kev coj ua cov cholesterolols, kev ua haujlwm kom zoo rau koj lub cev tsis muaj zog thiab kev loj hlob thiab kev loj hlob ntawm cov menyuam hauv plab ().

Txawm hais tias nws tsuas yog xav tau tsawg tsawg xwb, nws yog ib qho tseem ceeb ntxhia - txhais tau tias koj yuav tsum tau txais los ntawm koj cov zaub mov vim koj lub cev tsis tuaj yeem tsim nws los ntawm nws tus kheej.

Nws raug pom zoo tias cov neeg laus tau txais 900 mcg ntawm tooj liab ib hnub.

Txawm li cas los xij, yog tias koj cev xeeb tub los yog pub niam mis, koj yuav tsum tau txais ntau dua me ntsis - 1 mg lossis 1.3 mg ib hnub, ua ntu zus.

Ntawm no yog 8 cov zaub mov muaj ntau ntawm tooj liab.

1. Mob siab

Nqaij cov nqaij - xws li daim siab - yog cov khoom noj khoom haus zoo heev.

Lawv muab cov txiaj ntsig zoo ntawm ntau cov as-ham, suav nrog vitamin B12, vitamin A, riboflavin (B2), folate (B9), hlau thiab choline (2).

Nplooj siab kuj yog qhov zoo ntawm tooj liab.

Qhov tseeb, ib qho hlais (67 grams) ntawm plab hlaub ua rau koj 10.3 mg ntawm tooj liab - lub suab nrov 1,144% ntawm Kev Siv Txhua Hnub Siv (RDI) (3).

Txhawm rau ntxiv qab thiab zest rau daim siab, sim yias-muab nws nrog cov hauv paus dos los yog sib xyaw nws rau hauv burger patties thiab stews.

Txawm li cas los xij, qhov ntau ntawm cov vitamin A hauv daim siab tuaj yeem cuam tshuam cov menyuam hauv plab. Yog li, cov poj niam cev xeeb tub yuav tsum zam cov zaub mov muaj protein ntau, nrog rau daim siab ().

Ntsiab lus Nplooj siab yog ib qho nqaij noj tsis tshua muaj plab. Tsuas yog ib nplais ib plab plab hlaub siab khav txog 11 zaug RDI rau tooj liab, nrog rau lwm qhov txiaj ntsig zoo ntawm lwm cov txiaj ntsig zoo.

2. Oysters

Oysters yog hom ntses qwj uas feem ntau suav tias yog zaub mov qab. Lawv tuaj yeem raug siav lossis noj nyoos, nyob ntawm koj nyiam.

Cov nqaij nruab deg no tsis muaj calories ntau thiab muaj ntau yam tseem ceeb xws li zinc, selenium thiab vitamin B12.

Tsis tas li ntawd, cov kua roj ua kua yog qhov zoo ntawm tooj liab, muab 7.6 mg rau 3.5 ounces (100 grams) - lossis 844% ntawm RDI (5).

Tej zaum koj yuav txhawj xeeb txog kev noj cov plhu thiab lwm lub plhaub qwj vim lawv cov roj (cholesterol) ntau.

Txawm li cas los xij, tshwj tsis yog koj muaj qee yam mob, tsis tshua muaj caj ces, kev noj zaub mov roj nyob rau hauv cov zaub mov zoo li kab mob qog yuav tsis zoo rau koj cov qib roj (cholesterol).

Nco ntsoov tias cov yoov qaib nyoos ua rau muaj kev pheej hmoo ntawm kev noj zaub mov, yog li tsis pom zoo rau cov poj niam cev xeeb tub lossis cov neeg muaj lub cev tsis sib haum ().

Ntsiab lus Hauv 3.5 ooj (100 grams), cov roj av txhaws muaj 8,5 npaug ntawm RDI rau tooj. Cov qwj ntses uas tsis muaj kauv roj no tseem muaj cov zinc, selenium thiab vitamin B12 ntau heev.

3. Spirulina

Spirulina yog cov zaub mov ua hmoov uas ua los ntawm cyanobacteria, lossis xiav-ntsuab algae.

Thaum noj cov khoom thaum ub Aztecs, nws tau rov qab ua zaub mov noj qab haus huv tom qab NASA tau siv nws ua tiav rau kev noj haus rau cov kws sau nruab ntug ntawm qhov chaw tshaj tawm txoj xov (, 9).

Gram rau gram, spirulina yog khoom noj khoom haus tsis tshua muaj neeg. Ib rab diav (7 grams) tsuas muaj 20 calories xwb tab sis pob 4 protein, 25% ntawm RDI rau cov vitamin B2 (riboflavin), 17% ntawm RDI rau vitamin B1 (thiamine) thiab ib ncig 11% ntawm RDI rau cov hlau. (10).

Tib cov nyiaj muab 44% ntawm RDI rau tooj liab.

Spirulina feem ntau tov nrog dej kom ua ib qho dej haus ntsuab. Txawm li cas los xij, yog tias koj tsis nyiam nws cov saj tsis txawv, koj tuaj yeem ntxiv nws rau hauv cov khoom, smoothies lossis cereal los cuam tshuam qhov tsw.

Ntsiab lus Spirulina, ib qho khoom noj qhuav ua los ntawm xiav-ntsuab algae, yog cov khoom noj muaj txiaj ntsig heev - ib rab diav me me (7 grams) muab ze li ib nrab ntawm koj cov kev xav tau tooj liab txhua hnub.

4. Shiitake Cov Nceb

Shiitake nceb yog hom ntawm cov nceb noj tau, ib txwm nyob rau sab hnub tuaj Asia, uas muaj lub zog tsw umami.

Plaub nceb shiitake nceb (15 grams) muaj 44 calories, 2 grams fiber ntau thiab ntau cov zaub mov muaj txiaj ntsig, suav nrog selenium, manganese, zinc, folate thiab vitamins B1, B5, B6 thiab D (11).

Seem no kuj tseem ua ib qho zoo kawg nkaus 89% ntawm RDI rau tooj liab.

Ntsiab lus Ib qho puv tes ntawm qhuav shiitake nceb pob khoom yuav luag txhua qhov koj xav tau txhua hnub rau cov tooj liab. Lawv kuj tseem nplua nuj nyob hauv lwm cov as-ham zoo.

5. Ceev thiab Noob

Cov txiv ntoo thiab cov noob yog me me powerhouses ntawm cov khoom noj khoom haus.

Lawv muaj fiber ntau, protein thiab nqaij rog zoo, nrog rau lwm cov as-ham ntau.

Txawm hais tias cov txiv ntoo sib txawv thiab cov noob muaj cov zaub mov sib txawv, ntau tus tuav cov tooj liab ntau.

Piv txwv li, 1 ooj (28 grams) ntawm almonds lossis cashews boasts 33% thiab 67% ntawm RDI, feem (12, 13).

Txuas ntxiv, ib tablespoon (9 grams) ntawm noob hnav noob pob khoom 44% ntawm RDI (14).

Koj tuaj yeem txaus siab rau cov txiv ntoo thiab noob ua ib qho khoom noj txom ncauj, ib qho rau sau cov zaub xam lav lossis ci rau hauv khob cij lossis khaub noom.

Ntsiab lus Cov noob txiv thiab cov noob - tshwj xeeb almonds, cashews thiab noob hnav - yog qhov zoo ntawm tooj liab. Dab tsi ntxiv, lawv muaj fiber ntau, protein thiab cov rog zoo.

6. Cov Lob Ntoo Loj

Lobsters loj, cov leeg nqaij plhws ntses uas nyob ntawm ntug hiav txwv.

Lawv lub cev nqaij daim tawv ua rau lawv nyiam ntxiv rau kua zaub thiab bisques, txawm hais tias lawv tseem tuaj yeem tsuas yog ua haujlwm ntawm lawv tus kheej.

Lobster nqaij yog cov muaj roj tsawg, muaj protein ntau thiab muaj cov vitamins thiab cov zaub mov, suav nrog selenium thiab vitamin B12.

Nws tseem yog qhov zoo ntawm tooj liab.

Qhov tseeb, 3-ooj (85-gram) kev ua haujlwm ntawm lobster muaj qhov zoo kawg li 178% ntawm RDI (15).

Qhov ntxim nyiam, txawm tias tsis tshua muaj rog, lobster tseem muaj cov roj (cholesterol) ntau.

Txawm li cas los xij, kev noj zaub mov roj muaj feem ua rau cov ntshav roj ntshav tsis txaus hauv feem ntau ntawm cov neeg, yog li cov nyiaj hauv tus cw yuav tsis muaj kev txhawj xeeb ().

Ntsiab lus Lobster yog ib qho zaub mov zoo noj uas muaj cov rog tsawg, muaj protein ntau thiab yog tooj liab zoo, muab 178% ntawm RDI rau hauv 3-ooj (85-gram).

7. zaub nplooj

Cov zaub ntsuab zoo li zaub ntsuab, kale thiab Swiss chard yog cov tsis tshua muaj txiaj ntsig zoo, khav zaub mov zoo li fiber ntau, vitamin K, calcium, magnesium thiab folate hauv tsawg kawg ntawm cov calories.

Cov zaub ntsuab ntau muaj cov tooj me me.

Piv txwv li, Swiss Swiss chard muab 33% ntawm RDI rau tooj liab hauv ib lub khob (173 grams) (17).

Lwm cov zaub ntsuab muaj cov nqi zoo sib xws, nrog lub khob (180 grams) ntawm cov zaub ntsuab spinach tseem tuav 33% ntawm RDI (18).

Cov zaub ntsuab no tuaj yeem nyiam noj nyoos hauv cov zaub xam lav, siav rau hauv lub rhaub lossis ntxiv ntxiv rau ib sab rau cov zaub mov feem ntau los txhawb ob qho lawv cov as-ham thiab tooj liab cov ntsiab lus.

Ntsiab lus Cov zaub ntsuab zoo li Swiss chard thiab zaub ntsuab yog cov khoom noj muaj txiaj ntsig, tooj liab-txhawb ntxiv rau koj cov zaub mov noj.

8. Tsaus Ntuj Zib qab

Cov chocolate chocolate muaj cov nqi ntau dua ntawm cocoa solids - nrog rau mis thiab qab zib tsawg dua - dua li chocolate txhua zaus.

Cov chocolate dub muaj cov antioxidants, fiber ntau thiab ntau yam khoom noj haus.

Piv txwv li, 3.5-ounce (100-gram) bar ntawm cov chocolate dub - nrog 70-85% cocoa khib nyiab - muab 11 grams fiber, 98% ntawm RDI rau manganese thiab 67% ntawm RDI rau cov hlau (19).

Tib lub pob tseem ntim pob loj heev 200% ntawm RDI rau tooj.

Dab tsi ntxiv, kev haus cov chocolate tsaus ua ib feem ntawm kev noj zaub mov kom zoo yog cuam tshuam nrog kev txhim kho hauv ntau yam kabmob phom sij ((,,).

Txawm li cas los xij, saib xyuas kom tsis txhob noj cov qhob noom xim kasfes tsaus. Nws tseem yog cov khoom noj muaj calories ntau uas yog cov rog thiab muaj piam thaj ntau.

Ntsiab lus Cov chocolate dub yog cov khoom noj qab zib uas muab cov txiaj ntsig zoo, nrog rau tooj liab. Ib qho bar ib leeg tuaj yeem muab koj ob zaug rau koj cov kev xav tau tooj liab txhua hnub.

Rau hauv qab Kab

Tooj liab - uas yog qhov tseem ceeb rau koj kev noj qab haus huv - muaj nyob hauv ntau cov zaub mov, los ntawm nqaij mus rau zaub.

Cov chaw muaj txiaj ntsig tshwj xeeb yog cov roj av, cov txiv ntoo, noob, shitake nceb, cw, nplooj siab, cov nplooj ntsuab thiab cov chocolate dub.

Txhawm rau kom tsis txhob muaj qhov tsis txaus, nco ntsoov muaj ntau yam peev txheej no hauv koj cov zaub mov noj.