12 Cov Khoom Noj Muaj Kev Noj Qab Haus Huv Uas Muaj Hlau Loj

Zoo Siab

• 1. Cov ntses lub plhaub
• 2. Hlwb qhwv
• 3. Mob siab thiab lwm yam nqaij
• 4. Ob txhais ceg
• 5. Liab cov nqaij
• 6. Taub dag noob
• 7. Txig Quinoa
• 8. Qaib Cov Txwv
• 9. Cov zaub mov ci
• 10. Tofu
• 11. Tsaus chocolate
• 12. Ntses
• Hauv qab kab

Hlau yog ib qho mineral uas ua haujlwm rau ntau lub luag haujlwm tseem ceeb, nws lub ntsiab yog nqa cov pa mus thoob koj lub cev ua ib feem ntawm cov ntshav liab ().

Nws yog qhov khoom noj tseem ceeb, txhais tau tias koj yuav tsum tau txais los ntawm cov khoom noj. Tus Nqi Siv Niaj Hnub (DV) yog 18 mg.

Qhov ntxim siab, qhov ntau ntawm cov hlau koj lub cev nqus tau yog qee yam raws li koj tau khaws ntau npaum li cas.

Qhov kev tsis txaus siab tuaj yeem tshwm sim yog tias koj qhov kev nqus qis heev los hloov cov nyiaj uas koj poob txhua hnub ().

Cov hlau tsis muaj peev xwm ua rau lub cev tsis muaj zog thiab ua rau cov tsos mob zoo li qaug zog. Kev poj niam nyiam poj niam uas tsis txhob haus cov khoom noj muaj hlau yog qhov muaj kev pheej hmoo siab heev ntawm kev tsis txaus.

Luckily, muaj ntau ntawm cov khoom noj zoo xaiv los pab koj kom tau raws koj niaj hnub
hlau xav tau.

Nov yog 12 khoom noj uas zoo rau lub cev.

1. Cov ntses lub plhaub

Qaij muaj tawv dua thiab muaj zaub mov noj. Txhua tus khauj khaum muaj hlau ntau, tab sis clams, yoov, thiab qwj yog cov khoom siv tshwj xeeb.

Piv txwv li, 3.5-ooj (100-gram) ntawm kev ua haujlwm pawg yuav muaj txog li 3 mg ntawm cov hlau, uas yog 17% ntawm DV ().

Txawm li cas los xij, cov ntsiab lus hlau ntawm clams yog qhov sib txawv heev, thiab qee hom yuav muaj cov nqi qis dua (4).

Cov hlau hauv plhaub ntses yog heme hlau, uas koj lub cev nqus tau yooj yim dua li cov hlau tsis muaj hlau nyob hauv cov nroj tsuag.

Ib qho 3.5-ooj qho kev ua haujlwm kuj muab 26 gram ntawm cov protein, 24% ntawm DV rau cov vitamin C, thiab nce 4,125% ntawm DV rau cov vitamin B12.

Qhov tseeb, txhua daim qwj ntses muaj cov txiaj ntsig zoo thiab tau pom tias nce cov qib siab ntawm cov ntshav HDL roj hauv koj cov ntshav ().

Txawm hais tias muaj kev txhawj xeeb raug cai txog mercury thiab co toxins hauv qee hom ntses thiab qwj ntses, cov txiaj ntsig ntawm kev noj nqaij nruab deg deb tshaj qhov txaus ntshai ().

Ib qho 3.5-ooj (100-gram) kev ua haujlwm ntawm pawg muab 17% ntawm DV rau cov hlau. Qwj ntses kuj tseem muaj ntau yam khoom noj muaj txiaj ntsig zoo thiab yuav muaj cov roj (cholesterol) HDL (zoo) ntau hauv koj cov ntshav.

2. Hlwb qhwv

Zaub ntsuab tau ntau yam txiaj ntsim zoo rau kev noj qab haus huv tab sis tsawg kawg ntawm calories.

Txog 3.5 ooj (100 grams) ntawm nyoos spinach muaj hlau 2,7 mg, lossis 15% ntawm DV ().

Txawm hais tias qhov no tsis yog-heme hlau, uas tsis nqus tau zoo heev, zaub ntsuab kuj tseem nplua nuj nyob hauv cov vitamin C. Qhov no tseem ceeb vim tias vitamin C tseem ceeb pab cuam lub cev hlau ().

Zaub ntsuab no tseem muaj nplua nuj nyob hauv antioxidants hu ua carotenoids, uas yuav txo koj txoj kev pheej hmoo mob cancer, txo qhov mob, thiab tiv thaiv koj lub qhov muag los ntawm tus kab mob (,,,).

Kev noj cov zaub ntsuab thiab lwm cov zaub ntsuab nrog cov rog ua rau koj lub cev nqus cov carotenoids, yog li nco ntsoov noj cov zaub mov muaj roj zoo xws li txiv roj roj nrog koj cov zaub ntsuab ().

Zaub ntsuab muab 15% ntawm DV rau cov hlau rau ib qho, nrog rau ntau cov vitamins thiab minerals. Nws tseem muaj cov antioxidants tseem ceeb.

3. Mob siab thiab lwm yam nqaij

Nqaij cov nqaij yog cov khoom noj khoom haus zoo heev. Cov hom nrov xws li mob siab, mob raum, hlwb, thiab lub plawv - txhua tus uas muaj cov hlau no ntau.

Piv txwv li, 3.5-ooj (100-gram) kev ua haujlwm ntawm cov nqaij nyug siab muaj 6.5 mg ntawm hlau, lossis 36% ntawm DV ().

Cov nqaij nruab nrog cev kuj muaj protein ntau thiab nplua nuj nyob hauv cov vitamins, tooj, thiab selenium.

Daim siab yog tshwj xeeb tshaj yog nyob rau hauv cov vitamin A, muab kev pom zoo 1,049% ntawm DV rau 3.5-ounce pab.

Dab tsi ntxiv, cov nqaij hauv nruab nrog cev yog qhov zoo tshaj plaws ntawm choline, ib yam khoom noj tseem ceeb rau lub hlwb thiab lub siab kev noj qab haus huv uas ntau tus neeg tsis tau txaus ().

Nqaij cov nqaij yog cov khoom noj tau zoo ntawm cov hlau, thiab lub siab muaj 36% ntawm DV ib qho. Cov nqaij nruab nrog cev kuj yog ntau yam khoom zoo, xws li selenium, vitamin A, thiab choline.

4. Ob txhais ceg

Cov khoom noj khoom haus yog tsim nrog cov khoom noj khoom haus.

Qee hom ntawm cov neeg feem ntau muaj cov noob taum pauv, taum pauv, taum pauv, taum pauv, thiab taum pauv.

Lawv yog cov khoom siv hlau zoo, tshwj xeeb rau cov neeg tsis noj nqaij. Ib lub khob (198 grams) ntawm cov kua txiv kab ntxwv siav muaj 6.6 mg, uas yog 37% ntawm DV ().

Taum zoo li taum dub, taum rog, thiab taum cov raum tuaj yeem pab tau yooj yim tsoo koj cov hlau.

Qhov tseeb, ib nrab khob (86-gram) ua haujlwm ntawm lub noob taum dub muab ib ncig ntawm 1.8 grams hlau, lossis 10% ntawm DV ().

Legumes kuj yog qhov zoo ntawm folate, magnesium, thiab potassium.

Dab tsi ntxiv, kev tshawb fawb pom tau tias taum thiab lwm yam muaj peev xwm txo qhov mob ntawm cov neeg mob ntshav qab zib. Caw kuj tseem tuaj yeem txo cov kev pheej hmoo mob plawv rau cov neeg mob metabolic syndrome (,,,).

Txuas ntxiv, legumes tej zaum yuav pab koj poob phaus. Lawv muaj fiber ntau hauv soluble fiber ntau, uas tuaj yeem ua rau muaj kev txaus siab thiab txo cov calories kom tsawg ().

Hauv ib txoj kev tshawb nrhiav, cov khoom noj muaj fiber ntau uas muaj cov noob taum pom tau tias ua haujlwm zoo xws li kev noj haus carb tsawg rau qhov kev poob phaus ().

Txhawm rau ua kom cov hlau nqus ntau, haus cov khoom noj uas muaj cov vitamin C ntau, xws li txiv lws suav, zaub ntsuab, lossis txiv hmab txiv ntoo.

Ib lub khob (198 grams) ntawm cov hmoov sib xyaw muab 37% ntawm DV rau cov hlau. Cov tog hauv av kuj tseem muaj cov folate, magnesium, potassium, thiab fiber ntau thiab tej zaum yuav pab kom yuag poob.

5. Liab cov nqaij

Cov nqaij liab yog qhov txaus siab thiab noj zaub mov zoo.

Ib qho 3.5-ounce (100-gram) ua haujlwm ntawm nqaij nyug av muaj 2.7 mg ntawm hlau, uas yog 15% ntawm DV ().

Nqaij kuj tseem muaj protein ntau, zinc, selenium, thiab ntau cov vitamins B ().

Cov kws tshawb nrhiav tau hais tias kev noj cov hlau tsis muaj peev xwm tsawg dua rau cov neeg uas noj nqaij, nqaij qaib, thiab ntses txhua hnub ().

Qhov tseeb, cov nqaij liab yog tej zaum tib qhov ua kom yooj yim tuaj yeem siv tau ntawm heme hlau, uas ua rau nws ua zaub mov tseem ceeb rau cov neeg uas ntxim txaus siab.

Hauv ib txoj kev tshawb nrhiav saib cov kev hloov pauv hauv cov khw muag khoom hlau tom qab tawm dag zog aerobic, cov poj niam uas noj cov nqaij khaws cov hlau zoo dua li cov neeg uas siv tshuaj noj hlau ().

Ib qho ntawm cov nqaij nyug av muaj 15% ntawm DV rau cov hlau thiab yog ib qho ntawm cov nkag tau yooj yim ntawm heme hlau. Nws kuj tseem muaj cov vitamins B, zinc, selenium, thiab cov protein zoo.

6. Taub dag noob

Taub dag noob yog ib qho khoom noj txom ncauj, cov khoom noj txom ncauj tau ntau dua.

Kev siv 1-ooj (28-gram) ua haujlwm ntawm cov taub dag cov noob muaj 2.5 mg hlau, uas yog 14% ntawm DV ().

Ntxiv rau, cov noob taub dag yog qhov txiaj ntsig zoo ntawm cov vitamins K, zinc, thiab manganese. Lawv kuj tseem nyob hauv cov chaw zoo tshaj plaws ntawm magnesium, uas ntau tus neeg nyob qis hauv ().

Kev pab 1-ounce (28-gram) muaj 40% ntawm DV rau magnesium, uas yuav pab txo koj txoj kev phom sij ntawm insulin tsis kam, mob ntshav qab zib, thiab kev nyuaj siab (,,).

Cov noob taub dag muab 14% ntawm DV rau cov hlau rau 1-ooj. Lawv tseem yog cov khoom noj khoom haus zoo ntawm ntau lwm yam khoom noj muaj txiaj ntsig, tshwj xeeb yog magnesium.

7. Txig Quinoa

Quinoa yog cov nplej uas muaj npe hu ua pseudocereal. Ib lub khob (185 grams) ntawm cov roj quinoa muab hlau 2,8 mg, uas yog 16% ntawm DV ().

Tsis tas li ntawd, quinoa tsis muaj gluten, ua rau nws xaiv qhov zoo rau cov neeg muaj tus mob celiac lossis lwm hom gluten intolerance.

Quinoa tseem muaj protein ntau dua li lwm cov nplej ntau, thiab nplua nuj hauv folate, magnesium, tooj, manganese, thiab ntau lwm yam as-ham.

Tsis tas li ntawd, quinoa muaj ntau cov haujlwm antioxidant dua li lwm cov nplej muaj ntau. Antioxidants pab tiv thaiv koj lub hlwb los ntawm kev puas tsuaj los ntawm cov dawb radicals, uas yog tsim thaum lub cev metabolism thiab hauv kev teb rau kev ntxhov siab (,).

Quinoa muab 16% ntawm DV rau cov hlau rau ib zaug. Nws kuj tsis muaj cov gluten thiab muaj protein ntau, folate, minerals, thiab antioxidant.

8. Qaib Cov Txwv

Qaib cov txwv yog cov zaub mov zoo noj thiab qab. Nws kuj tseem yog cov khoom noj tau zoo hauv hlau, tshwj xeeb tshaj yog nqaij qaib cov txwv dub.

Ib qho 3.5-ooj (100-gram) feem ntawm cov qaib cov txwv dub muaj hlau 1.4 mg, uas yog 8% ntawm DV ().

Hauv kev sib piv, tib tus nqi ntawm cov nqaij qaib cov txwv dawb muaj tsuas yog 0.7 mg ().

Tsaus cov qaib cov nqaij ua ke kuj ntim ua kom zoo 28 grams ntawm cov protein ib zaug thiab muaj ntau cov vitamins thiab minerals, suav nrog 32% ntawm DV rau zinc thiab 57% ntawm DV rau selenium.

Kev noj cov zaub mov muaj protein ntau xws li qaib cov txwv yuav pab kom yuag poob, vim tias cov protein ua rau koj lub siab txaus thiab ua rau koj li metabolic feem ntau tom qab noj mov (,,).

Kev noj protein ntau kuj tseem tuaj yeem pab tiv thaiv cov leeg mob uas tshwm sim thaum lub cev poob thiab kev laus (,).

Qaib ntxhw muab 13% ntawm DV rau cov hlau thiab yog qhov ua tau zoo ntawm ntau cov vitamins thiab pob zeb. Nws cov ntsiab lus muaj protein ntau txhawb kom muaj txhij txhua, nce metabolism hauv, thiab tiv thaiv cov leeg mob

9. Cov zaub mov ci

Zaub cob pob yog ib yam tsis muaj txiaj ntsig zoo. Ib lub khob 1 (156-gram) ua haujlwm ntawm zaub cob pob muaj 1 mg hlau, uas yog 6% ntawm DV ().

Dab tsi ntxiv, kev ua zaub cob pob tseem ntim 112% ntawm DV rau cov vitamin C, uas pab koj lub cev nqus tau cov hlau zoo dua (,).

Kev muab zaub mov rau me me kuj tseem muaj ntau hauv folate thiab muab 5 npib fiber ntau, nrog rau qee cov vitamins K. Broccoli yog cov tswv cuab ntawm cov zaub ntoo cruciferous, uas tseem suav nrog zaub qhwv, zaub pob, zaub kale, thiab zaub qhwv.

Cruciferous zaub muaj cov indole, sulforaphane, thiab glucosinolates, uas yog cov nroj tsuag cog ntseeg tiv thaiv kev mob qog nqaij hlav (,, 46,).

Ib qho ntawm cov zaub mov broccoli muab 6% ntawm DV rau cov hlau thiab muaj ntau cov vitamins C, K, thiab folate. Nws kuj tseem tuaj yeem pab txo qis mob qog noj ntshav thiab.

10. Tofu

Tofu yog cov kua-taum kua zaub uas nrov ntawm cov neeg tsis noj nqaij thiab nyob rau qee lub tebchaws Esxias.

Ib nrab khob (126-gram) ua haujlwm muab hlau 3.4 mg, uas yog 19% ntawm DV ().

Tofu tseem yog qhov zoo ntawm thiamine thiab ntau yam zaub mov, suav nrog calcium, magnesium, thiab selenium. Ntxiv rau, nws muab 22 gram ntawm cov protein ib zaug ua haujlwm.

Tofu muaj cov sib txuas tshwj xeeb hu ua isoflavones, uas tau txuas rau kev txhim kho insulin rhiab heev, qhov tsawg dua ntawm kev mob plawv, thiab kev mob los ntawm cov tsos mob menopausal (,).

Tofu muab 19% ntawm DV rau cov hlau rau ib qho thiab muaj nplua nuj nyob hauv cov protein thiab lwm yam minerals tawm. Nws cov isoflavones tuaj yeem txhim kho kev noj qab haus huv hauv lub plawv thiab kho cov tsos mob ntawm lub cev lawm.

11. Tsaus chocolate

Chocolate dub yog incredibly qab thiab muaj txiaj ntsig.

Kev ua haujlwm 1-ounce (28-gram) muaj cov hlau 3.4 mg, uas yog 19% ntawm DV ().

Qhov kev pabcuam me no tseem ntim 56% thiab 15% ntawm DVs rau tooj liab thiab magnesium, feem.

Tsis tas li ntawd, nws muaj prebiotic fiber, uas nourishes tus kab mob tus phooj ywg hauv koj lub plab ().

Ib txoj kev tshawb nrhiav pom tias cocoa hmoov thiab chocolate tsaus muaj cov antioxidant ntau dua li cov hmoov thiab kua txiv ua los ntawm cov txiv hmab txiv ntoo thiab cov txiv ntoo xiav ().

Cov kev tshawb fawb kuj qhia tau hais tias chocolate muaj cov txiaj ntsig zoo ntawm cov roj (cholesterol) thiab tuaj yeem txo qhov kev pheej hmoo ntawm koj cov ntshav plawv thiab ntshav ((,).

Txawm li cas los xij, tsis yog txhua txhua chocolate yog tsim sib npaug. Nws ntseeg tau tias cov lus sib txuas hu ua flavanols yog lub luag haujlwm rau cov txiaj ntsig chocolate, thiab cov ntsiab lus flavanol ntawm chocolate dub yog muaj ntau dua li cov mis chocolate (57).

Yog li, nws yog qhov zoo tshaj rau haus chocolate nrog tsawg kawg ntawm 70% cocoa kom tau txais cov txiaj ntsig ntau.

Ib qho kev pabcuam me me ntawm cov chocolate dub muaj 19% ntawm DV rau cov hlau nrog rau ntau yam minerals thiab prebiotic fiber uas txhawb txoj kev noj qab haus huv.

12. Ntses

Nqaij ntses yog cov zaub mov ua tau zoo, thiab qee yam xws li tuna yog tshwj xeeb hauv cov hlau.

Qhov tseeb, 3-ooj (85-gram) ua haujlwm ntawm cov kaus poom kaus poom muaj kwv yees li 1.4 mg, uas yog kwv yees li 8% ntawm DV ().

Nqaij ntses kuj tseem nplua nuj nrog omega-3 fatty acids, uas yog hom rog lub plawv zoo ua rau muaj ntau cov txiaj ntsig kev noj qab haus huv.

n tshwj xeeb, omega-3 fatty acids uas tau pom los txhawb lub hlwb kev noj qab haus huv, txhim kho kev ua haujlwm ntawm lub cev, thiab txhawb kev noj qab haus huv thiab kev loj hlob ().

Ntses tseem muaj ob peb lwm cov as-ham tseem ceeb, nrog rau niacin, selenium, thiab vitamin B12 ().

Dhau li ntawm tuna, haddock, mackerel, thiab sardines yog qee qhov piv txwv ntawm cov ntses muaj hlau uas koj tuaj yeem suav nrog hauv koj cov zaub mov (,,).

Kev ua haujlwm ntawm cov kaus poom kaus poom tuaj yeem muab txog 8% ntawm DV rau cov hlau. Ntses kuj yog ib qhov zoo ntawm ob peb lwm cov as-ham tseem ceeb, nrog rau omega-3 fatty acids, vitamins, thiab lwm yam minerals tawm.

Hauv qab kab

Cov hlau yog ib qho tseem ceeb ntxhia uas yuav tsum tau haus raws li koj lub cev tsis tuaj yeem tsim ua nws tus kheej.

Tseem, nws yuav tsum raug sau tseg tias qee tus neeg yuav tsum tau txwv lawv kev nkag los ntawm cov nqaij liab thiab lwm yam khoom noj uas muaj hlau heme.

Txawm li cas los xij, feem ntau cov neeg tau yooj yim tswj tau qhov nyiaj lawv nqus tawm ntawm cov khoom noj.

Nco ntsoov tias yog tias koj tsis txhob noj nqaij lossis nqaij ntses, koj tuaj yeem txhawb qhov kev nqus los ntawm kev suav nrog qhov muaj vitamin C thaum noj tsob ntoo hlau.

Nyeem kab lus ua lus Mev