New Disease-Fighting Foods

Zoo Siab

• Tshuaj xyuas rau

Cov khoom noj muaj zog yog txhua qhov npau taws heev. Ntawm no, qee tus kws tshaj lij cov lus qhia uas yuav coj mus rau kev txheeb xyuas-thiab qhov twg tawm ntawm lub txee.

Khoom noj nrog Omega-3 Fatty Acids

Muaj peb yam tseem ceeb ntawm no polyunsaturated fat-EPA, DHA, thiab ALA. Thawj ob yog pom nyob rau hauv cov ntses thiab ntses roj. Soybeans, canola roj, walnuts, thiab flaxseed muaj ALA.Tam sim no hauv: Margarine, qe, mis nyuj, cheese, yogurt, waffles, cereal, crackers, thiab tortilla chips.

Lawv ua dab tsi: Cov riam phom muaj zog tiv thaiv kab mob hauv lub plawv, omega-3 fatty acids pab txo cov ntshav siab, tswj kev mob sab hauv cov hlab ntshav uas tuaj yeem ua rau txhaws, thiab tswj lub plawv dhia. Ib qho ntxiv, lawv tseem ceeb rau lub hlwb ua haujlwm, pab tiv thaiv kev nyuaj siab.

Koj puas yuav tom? Feem ntau cov poj niam cov zaub mov ntim ntau ALA tab sis tsuas yog 60 mus rau 175 milligrams DHA thiab EPA txhua hnub - tsis ze li txaus. Ntses rog yog txoj hauv kev zoo tshaj los tsoo koj qhov kev noj haus vim tias nws yog qhov muaj txiaj ntsig zoo tshaj plaws ntawm omega-3s ntxiv rau ua kom muaj calories tsawg, muaj protein ntau, thiab nplua nuj hauv cov zaub mov zinc thiab selenium. Tab sis yog tias koj tsis noj ntses, cov khoom fortified yog ib qho khoom siv zoo.Koj tuaj yeem ua kom zoo dua ntawm cov khoom fortified yog tias koj cev xeeb tub los yog pub mis niam, tshwj xeeb tshaj yog thaum sawv ntxov mob ua rau ntses tsis txaus siab dua li niaj zaus. Kev txhawb nqa koj qhov kev noj EPA thiab DHA tuaj yeem pab tiv thaiv kev xeeb tub tsis zoo xws li kev ua haujlwm ua ntej yug menyuam thiab ntshav siab. Omega-3s kuj tseem tuaj yeem nce IQ ntawm cov menyuam mos uas tau txais los ntawm cov kua mis.

Yuav yuav dab tsi: Nrhiav cov khoom lag luam nrog ntxiv DHA thiab EPA uas koj tuaj yeem hloov pauv rau lwm yam zaub mov muaj txiaj ntsig zoo hauv koj cov zaub mov noj. Eggland qhov zoo tshaj plaws omega-3 qe (52 mg ntawm DHA thiab EPA ua ke rau ib lub qe), Horizon Organic Reduced Fat Milk Plus DHA (32 mg ib khob), Breyers Smart yogurt (32 mg DHA ib 6-ounce thawv), thiab Omega Farms Monterey Jack Cheese (75 mg ntawm DHA thiab EPA ua ke ib ooj) txhua tus haum rau daim nqi. Yog tias koj pom cov khoom khav theeb ntau pua milligrams ntawm omega-3s, txheeb xyuas daim ntawv lo kom zoo. Tej zaum nws tau ua nrog flax lossis lwm qhov chaw ntawm ALA, thiab koj lub cev yuav tsis tuaj yeem siv ntau dua 1 feem pua ​​ntawm omega-3s los ntawm nws.

Khoom noj nrog Phytosterols

Qhov me me ntawm cov nroj tsuag sib txuas no tau pom ib txwm muaj hauv cov txiv ntseej, roj, thiab tsim tawm.

Tam sim no hauv: Cov kua txiv kab ntxwv, cheese, mis, margarine, almonds, ncuav qab zib, muffins, thiab yogurt

Lawv ua dab tsi: Thaiv qhov nqus cov roj (cholesterol) hauv txoj hnyuv me.

Koj puas yuav tom? Yog tias koj qib LDL (cov roj cholesterol tsis zoo) yog 130 milligrams ib deciliter lossis siab dua, Tsoomfwv Meskas Txoj Haujlwm Pabcuam Kev Kawm Cov Roj Cholesterol pom zoo kom ntxiv 2 grams phytosterols rau koj cov zaub mov noj txhua hnub - ib qho nyiaj uas siv tsis tau los ntawm cov zaub mov. (Piv txwv, nws yuav siv 11? 4 khob ntawm cov pob kws roj, ib qho ntawm cov peev txheej tshaj plaws.) Yog tias koj cov roj cholesterol LDL yog 100 txog 129 mg/dL (me ntsis siab dua qib pom zoo), nrog koj tus kws kho mob tham. Dhau tag nrho yog tias koj cev xeeb tub lossis pub niam mis, raws li cov kws tshawb fawb tsis tau txiav txim siab tias cov tshuaj sterols ntxiv muaj kev nyab xeeb nyob rau lub sijhawm no. Vim tib yam, tsis txhob muab cov khoom sterol-fortified rau menyuam yaus.

Yuav khoom dab tsi: Nrhiav ib lossis ob yam khoom uas koj tuaj yeem pauv tau yooj yim rau cov khoom noj uas koj nyiam siv txhua hnub kom tsis txhob noj cov calories ntxiv. Sim Minute Maid Heart Wise kua txiv kab ntxwv (1 g sterols ib khob), Benecol kis (850 mg sterols ib tablespoon), Lifetime Low- Fat Cheddar (660 mg ib ooj), los yog Promise Activ Super- Shots (2 g ib 3 ooj) . Rau qhov txiaj ntsig siab tshaj plaws, faib 2 grams koj xav tau ntawm pluas tshais thiab noj hmo. Ua li ntawd koj yuav thaiv kev nqus cov roj cholesterol ntawm ob pluas noj tsis yog ib qho xwb.

Cov khoom noj nrog Probiotics

Thaum nyob, kev coj noj coj ua ntawm cov kab mob muaj txiaj ntsig tau ntxiv rau cov zaub mov tshwj xeeb kom muab lawv txoj kev noj qab haus huv-tsis yog txhawm rau zom cov khoom (zoo li nrog yogurt)-lawv tau hu ua probiotics.

Tam sim no hauv: Yogurt, khov yogurt, cereal, lub raj mis smoothies, cheese, zog tuav, chocolate, thiab tshuaj yej

Lawv ua dab tsi: Probiotics pab tiv thaiv cov kab mob urinary thiab ua kom koj lub plab zom mov zoo siab, pab txo qis thiab tiv thaiv cem quav, raws plab, thiab tsam plab. Cov probiotics tuaj yeem cuam tshuam kev loj hlob ntawm E. coli hauv cov zis, txo qhov kev pheej hmoo ntawm kev kis kab mob. Lwm qhov kev tshawb fawb qhia tias probiotics txhawb lub cev tiv thaiv kab mob, pab tiv thaiv khaub thuas, khaub thuas, thiab lwm yam kab mob.

Koj puas yuav tom? Cov kws tshaj lij hais tias cov poj niam feem ntau tuaj yeem tau txais txiaj ntsig los ntawm kev noj cov tshuaj probiotics raws li kev tiv thaiv. Yog tias koj muaj teeb meem plab, qhov ntawd yog qhov kev txhawb siab ntau dua los haus lawv. Muaj ib mus rau ob qhov kev noj haus ib hnub.

Yuav yuav dab tsi: Nrhiav ib hom yogurt uas muaj cov kab lis kev cai tshaj li ob qhov xav tau rau cov txheej txheem fermentation - Lactobacillus (L.) bulgaricus thiab Streptococcus thermophilus. Cov uas tau tshaj tawm cov txiaj ntsig ua kom lub plab muaj xws li Bifidus regularis (tshwj rau Dannon Activia), L. reuteri (tsuas yog hauv Stonyfield Farm yogurts), thiab L. acidophilus (hauv Yoplait thiab ntau lwm lub tebchaws). Cov thev naus laus zis tshiab txhais tau tias probiotics tuaj yeem ntxiv ua tiav rau cov khoom ruaj khov xws li cov nplej thiab lub zog tuav (Kashi Vive cereal thiab Attune tuav yog ob qho piv txwv), uas yog qhov kev xaiv zoo tshwj xeeb yog tias koj tsis nyiam yogurt. Tab sis yuav tsum ceev faj txog kev thov ntawm kab lis kev cai hauv khov yogurt; probiotics yuav tsis muaj txoj hauv kev khov tau zoo heev.

Cov Khoom Noj nrog Ntsuab Tshuaj Yej Extracts

Muab los ntawm cov tshuaj yej ntsuab decaffeinated, cov extracts no muaj cov antioxidants haib hu ua catechins.

Tam sim no hauv: Khoom noj khoom haus, dej qab zib, chocolate, ncuav qab zib, thiab mis nyuj khov

Lawv ua dab tsi: Cov tshuaj antioxidants no tiv thaiv mob qog noj ntshav, mob plawv, mob stroke, thiab lwm yam teeb meem kev noj qab haus huv loj. Cov kws tshawb fawb Nyij Pooj pom tias cov poj niam uas haus peb mus rau plaub khob dej tshuaj yej ntsuab hauv ib hnub txo lawv txoj kev pheej hmoo tuag los ntawm ib qho kev kho mob los ntawm 20 feem pua. Qee qhov kev tshawb fawb ntxov qhia tias tshuaj yej ntsuab txhawb kev zom zaub mov, tab sis xav tau kev tshawb fawb ntxiv.

Koj puas yuav tom? Tsis muaj cov khoom muaj zog yuav muab rau koj ntau dua catechins ntau dua li ib khob ntawm cov tshuaj yej ntsuab (50 txog 100 mg), thiab nws siv sijhawm ntau dua li ntawd los sau cov txiaj ntsig. Tab sis yog tias cov khoom muaj zog hloov cov khoom noj tsis zoo uas koj ib txwm noj, lawv tsim nyog suav nrog.

Yuav yuav dab tsi: Tzu T-Bar (75 mus rau 100 mg ntawm catechins) thiab Luna Berry Pomegranate Tea Cakes (90 mg ntawm catechins) yog lwm txoj kev noj qab haus huv rau cov khoom noj txom ncauj uas koj twb tau noj.

Tshuaj xyuas rau