Noj Ib Tus Menyuam Kub tuaj yeem siv sijhawm 36 feeb Tawm ntawm Koj Lub Neej, Raws li Kev Kawm Tshiab

Zoo Siab

• Ntsuam xyuas rau

Rau cov neeg feem coob, ua lub neej nyob ntev, noj qab nyob zoo yog lub hom phiaj tag nrho. Thiab, yog tias koj yog ib tus ntawm lawv, koj yuav xav hla dhau ntawm nqaij nyuj kub dev. Vim li cas, koj nug? Zoo, ib txoj kev tshawb fawb tshiab qhia tias kev kho lub caij ntuj sov tuaj yeem noj cov feeb muaj txiaj ntsig ntawm koj lub neej.

Qhov ntawd yog ib qho tseem ceeb ntawm kev noj qab haus huv, txawm li cas los xij, los ntawm kev tshawb fawb tsis ntev los no luam tawm hauv phau ntawv journal Zaub Mov. Rau txoj kev tshawb no, cov kws tshawb fawb los ntawm University of Michigan tau tshuaj xyuas ntau dua 5,800 cov khoom noj thiab suav nrog lawv cov kev noj qab haus huv (xws li kev pheej hmoo ntawm ischemic plawv, mob qog noj ntshav, thiab lwm yam kab mob plawv) thiab lawv qhov cuam tshuam rau ib puag ncig. Cov kws tshawb fawb pom tias pauv 10 feem pua ​​ntawm koj cov calories txhua hnub los ntawm nqaij nyuj thiab cov nqaij ua tiav (uas tuaj yeem suav nrog tshuaj khaws cia tshuaj) rau txiv hmab txiv ntoo, zaub, txiv ntseej, legumes, thiab qee cov nqaij nruab deg tuaj yeem ua rau txhim kho kev noj qab haus huv, xws li nce 48 feeb ntawm "noj qab haus huv" lub neej "nyob rau ib hnub. Qhov kev sib pauv no tseem tuaj yeem txo koj cov pa roj carbon hneev taw (piv txwv li tag nrho cov pa roj carbon tsev tso tawm) los ntawm 33 feem pua, raws li kev tshawb fawb.

Thaum nws los txog rau noj tsuas yog ib qho nqaij nyuj kub ntawm ib lub pob, tshwj xeeb, txoj kev tshawb fawb pom tias ua li ntawd tuaj yeem siv sijhawm 36 feeb ntawm koj lub neej "feem ntau yog vim muaj kev puas tsuaj ntawm cov nqaij ua tiav." Tab sis noj lwm cov qhaub cij uas nyiam tshaj plaws (yog, cov kws tshawb fawb tau xa mus rau cov dev kub hauv ib lub pob li "frankfurter qhaub cij") yuav tsis muaj kev cuam tshuam ntau npaum li cas. Hloov tawm tias txiv laum huab xeeb thiab jelly qhaub cij tuaj yeem ntxiv txog 33 feeb rau koj lub neej rau ib qho kev pabcuam, raws li txoj kev tshawb fawb, txawm hais tias xaiv cov qhob cij thiab cov khoom xyaw tsis tau hais tshwj xeeb.Tsis tas li ntawd, txawm li cas los xij, los ntawm kev noj ib qho ntawm cov txiv ntoo, koj tuaj yeem nce 26 feeb ntawm "lub neej noj qab haus huv ntxiv," raws li kev tshawb fawb.

Cov kws tshawb fawb tseem faib cov khoom noj rau hauv peb thaj tsam xim: ntsuab, daj, thiab liab. Cov zaub mov hauv cheeb tsam ntsuab yog suav tias yog qhov zoo tshaj plaws ntawm pawg hauv kev nkag siab tias lawv yog ob qho tib si noj zaub mov zoo thiab muaj kev cuam tshuam rau ib puag ncig. Lawv suav nrog txiv ntseej, txiv hmab txiv ntoo, zaub cog qoob loo, legumes, tag nrho cov nplej, thiab qee cov nqaij nruab deg. Cov zaub mov hauv cheeb tsam daj-xws li nqaij qaib feem ntau, mis nyuj (mis nyuj thiab yogurt), cov khoom noj raws qe, thiab veggies tsim hauv tsev cog khoom ntsuab-yog "tsis zoo rau noj zaub mov" lossis "tsim kev cuam tshuam ib puag ncig ib puag ncig," raws li kev tshawb fawb. Cov zaub mov hauv cheeb tsam liab - xws li cov nqaij ua tiav, nqaij nyuj, nqaij npuas, thiab menyuam yaj - tau txheeb xyuas tias muaj "qhov cuam tshuam loj" cuam tshuam rau koj kev noj qab haus huv lossis ib puag ncig.

Thaum cov kws paub txog zaub mov hais tias txoj kev tshawb no nthuav dav, lawv taw qhia tias kev ua neej nyob yog qhov nyuaj heev los xam thaum nws los txog rau khoom noj khoom haus. Jessica Cording, MS, RD, tus sau ntawm Jessica Cording hais tias "Txhua tus neeg muaj qhov tshwj xeeb thiab txhua tus neeg cov metabolism yog qhov tshwj xeeb uas kuv yuav tsis hais [cov kev tshawb pom no] yog qhov tseeb rau txhua tus neeg," said Jessica Cording, MS, RD. Phau Ntawv Me Me-Hloov Hloov: 50 Tus Cwj Pwm Zoo rau Kev Tswj Kev Nyuaj Siab & Kev Nyuaj Siab.

Qhov tseeb, txawm li cas los xij, cov dev kub thiab lwm cov nqaij ua tiav tsis muaj lub meej mom zoo tsis hais txog kev tshawb fawb no, piav qhia Cording. Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Ntiaj Teb tam sim no teev cov nqaij ua tiav raws li cov kab mob carcinogenic rau tib neeg, txhais tau tias muaj pov thawj muaj zog los qhia tias kev noj zaub mov ua rau muaj kev pheej hmoo mob qog noj ntshav. "Cov nqaij ua tiav kuj tau txuas rau kab mob plawv thiab lwm yam mob," Cording hais. (Saib ntxiv: Kev tshawb fawb tshiab hais tias Tsis tas yuav txiav rov qab rau nqaij liab - Tab sis qee cov kws tshawb fawb tau npau taws)

Dab tsi ntxiv, muaj ntau ntau yam ntxiv uas mus rau hauv koj lub neej, suav nrog koj qib kev ua ub no, kev pw tsaug zog, thiab qib kev ntxhov siab, hais tias Keri Gans, R.D.N., tus sau ntawm Kev Hloov Me Me. Tseem, Gans hais tias nws siv qhov teeb meem loj tshaj plaws nrog kev tshawb fawb vim nws tsom feem ntau ntawm ib qho khoom noj xwb.

Nws hais tias "Tsis txhob ua phem rau ib qho zaub mov twg, ib tus yuav tsum saib ntawm qhov nws tau suav nrog hauv cov ntsiab lus ntawm qee tus neeg noj tag nrho," nws hais. "Muaj tus dev kub qee zaus txawv dua li muaj tus dev kub 365 hnub hauv ib xyoos."

Cording pom zoo, sau tseg, "yog tias nws yog qee yam uas koj nyiam tiag tiag thiab yuav xav tias tsis muaj txiaj ntsig yog tias koj tsis muaj nws, ua rau nws kho qee zaum."

Gans kuj qhia kom muaj qee yam khoom noj zoo nrog rau koj tus dev kub. Nws hais tias "Tej zaum muaj cov nplej nplej tag nrho nrog tus dev kub rau qee qhov fiber ntau, sau nws nrog sauerkraut rau probiotics, thiab txaus siab rau ib sab zaub xam lav," nws hais. (Koj tuaj yeem koom tes nrog koj HD nrog cov zaub mov txawv rau lub caij ntuj sov uas tsis suav nrog lettuce.)

Kab hauv qab? Tseeb, cov kws tshaj lij pom zoo tias nws ib txwm yog lub tswv yim zoo kom txo qis cov zaub mov tiav lossis cov nqaij koj noj, tab sis sib npaug ib lub npas dawb huv lossis lub tiaj nraum qaum tsev kho nrog lub neej luv luv tsis ua rau koj zoo. TL;DR - Noj cov damn hotdog yog tias koj xav tau.

Ntsuam xyuas rau