Tus Kab Mob Tshiab Sib Ntaus Khoom Noj

Zoo Siab

• Tshuaj xyuas rau

Nov yog qhov lees paub: Kuv tau sau txog kev noj zaub mov ntau xyoo, yog li kuv paub zoo tias cov ntses salmon zoo li cas rau koj-tab sis kuv tsis yog tsiaj qus txog nws. Qhov tseeb, kuv yeej tsis noj nws lossis lwm yam ntses. Thaum kuv tab tom nchuav kuv cov lus zais cia, kuv kuj tseem lees paub qee yam dej haus ntsuab tsis yog, zoo, kuv khob tshuaj yej. Tab sis kuv txhawj xeeb: Los ntawm kev hla cov ntses salmon, ib qho ntawm cov khoom noj siab tshaj plaws hauv lub plawv tiv thaiv omega-3 fatty acids, thiab tshuaj yej ntsuab, nrog rau nws cov tshuaj tiv thaiv kab mob qog noj ntshav, kuv puas tau hloov kuv txoj kev noj qab haus huv?

Hloov tawm kuv tsis yog tib tug uas muaj kev txhawj xeeb ntawd. Tias yog vim li cas cov tuam txhab zaub mov tau tso cov khoom lag luam tshiab puv cov kab mob sib kis zoo ib yam rau cov uas pom hauv qee tus nqi noj qab haus huv hauv ntiaj teb. Fortification-ntxiv cov as-ham rau cov khoom noj uas lawv tsis yog tam sim no-tsis yog ib lub tswv yim tshiab. Nws pib xyoo 1924 thaum ntsev tau txais kev txhawb nqa iodine; tsis ntev tom qab, vitamin D tau ntxiv rau mis thiab hlau rau hmoov dawb. Tab sis niaj hnub no manufacturers yog mus tshaj li ntxiv cov vitamins thiab minerals. Lawv tab tom txhim kho lawv cov khoom nrog supernutrients uas nws lub hom phiaj tsis yog tsuas yog tiv thaiv kev noj zaub mov tsis zoo, tab sis txhawm rau tiv thaiv kab mob. Piv txwv li, kev coj noj coj ua nyob thiab ua haujlwm zoo, lossis kab mob zoo, hauv yogurt tam sim no tuaj yeem pom hauv cov thawv ntawm cov nplej thiab lub zog tuav. Thiab tib daim ntawv ntawm lub plawv noj qab nyob zoo omega-3s nyob rau hauv cov nqaij nruab deg tau ntxiv rau cheese, yogurt, thiab kua txiv kab ntxwv (tshem cov ntses tsw). Diane Toops, tus kws tshaj tawm xov xwm thiab cov qauv kev lag luam tau hais tias "Tshaj 200 cov khoom noj muaj zog tau tsim nyob rau xyoo dhau los ib leeg, nrog rau ntau yam ntxiv hauv cov kav dej," hais tias Diane Toops Noj qab haus huv thiab Kev ua zaub mov. "Koj tsis tuaj yeem nco pom lawv ntawm lub tsev muag khoom - lawv nyob hauv yuav luag txhua txoj kev."

Tab sis seb lawv yuav tsum nyob hauv koj lub laub yog lwm qhov teeb meem. Roberta Anding, RD, tus kws tshaj lij hauv Houston rau American Dietetic Association hais tias "Ntau zaus koj yuav ntse yuav cov khoom no," "Tab sis lawv tsis yog rau txhua tus - thiab koj yuav tsum tau ceev faj tias koj tsis swayed los ntawm kev ntxiv cov khoom noj khoom haus uas koj tsis nco qab nug koj tus kheej seb koj puas yuav tsum noj ntau hom zaub mov hauv thawj qhov chaw. ." Peb tau ua haujlwm nrog Anding thiab lwm tus kws tshaj lij los pab txiav txim siab qhov twg ntawm cov khoom noj uas muaj zog tshiab tshaj plaws los coj mus rau qhov kev txiav tawm- thiab qhov twg yuav 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. Yog tias koj tab tom sim tiv thaiv kab mob plawv, American Heart Association pom zoo kom noj ob lossis ntau dua 4-ounce noj cov ntses rog hauv ib lub lis piam (uas yog li 2,800 txog 3,500 milligrams DHA thiab EPA ib lub lis piam-qhov sib npaug ntawm 400 txog 500 milligrams. txhua hnub). Nws kuj qhia tias noj cov zaub mov nplua nuj ALA tab sis tsis tau txiav txim siab txog qhov tshwj xeeb.

Koj puas yuav tom?

Feem ntau cov poj niam cov zaub mov ntim ntau ALA tab sis tsuas yog 60 mus rau 175 milligrams ntawm DHA thiab EPA txhua hnub-tsis yog yuav luag txaus. Ntses rog yog txoj hauv kev zoo tshaj los tsoo koj li kev noj haus, hais tias Anding, vim 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 nws, cov khoom siv dag zog yog qhov hloov pauv zoo," hais tias Peter Howe, Ph.D., tus thawj coj ntawm Nutritional Physiology Research Center ntawm University of South Australia. Hauv kev tshawb fawb nws tau ua, 47 tus txiv neej thiab poj niam rog rog-feem ntau tsis yog cov neeg noj ntses ib txwm noj- noj cov zaub mov nrog ntxiv omega-3s. "Tom qab rau lub hlis cov ntshav ntawm omega-3s EPA thiab DHA tau nce txaus kom muaj kev tiv thaiv lub plawv," nws hais.

Koj tuaj yeem tau txais txiaj ntsig ntawm cov khoom siv dag zog no yog tias koj cev xeeb tub lossis pub niam mis, tshwj xeeb tshaj yog thaum sawv ntxov ua rau ntses tsis txaus siab dua li niaj zaus. Emily Oken, MD, tus pab xibfwb qhia ntawv hauv Department of Ambulatory Care and Prevention ntawm Emily Oken, MD hais tias, "Cov niam txiv-rau-tau yuav xav txhawb nqa lawv cov khoom noj EPA thiab DHA vim tias nws yuav pab tiv thaiv kev xeeb tub tsis zoo xws li kev ua haujlwm ntxov ntxov thiab ntshav siab. Tsev Kawm Ntawv Kho Mob Harvard. "Kev tshawb fawb pom tias cov omega-3s no kuj tseem tuaj yeem txhawb nqa IQ ntawm cov menyuam yaus uas tau txais los ntawm cov kua mis."

Yuav ua li cas

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. "Nws yog tej zaum ua los ntawm flax lossis lwm qhov chaw ntawm ALA, thiab koj lub cev yuav siv tsis tau ntau tshaj 1 feem pua ​​​​ntawm cov omega-3s los ntawm nws," hais tias William Harris, Ph.D., tus kws kho mob ntawm cov tshuaj. University of South Dakota. "Yog li yog cov khoom lag luam muab 400 milligrams ntawm ALA, nws sib npaug kom tau txais tsuas yog 4 milligrams ntawm EPA."

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 nyob rau hauv

Cov kua txiv kab ntxwv, cheese, mis nyuj, margarine, almonds, ncuav qab zib, muffins, thiab yogurt.

Lawv ua dab tsi

Lawv thaiv kev nqus ntawm cov cholesterol hauv cov hnyuv.

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 li, nws yuav siv 1¼ khob ntawm pob kws roj, ib qho ntawm cov nplua nuj tshaj plaws.) "Qhov nyiaj no yuav pab txo koj cov LDL los ntawm 10 mus rau 14 feem pua ​​​​hauv ob lub lis piam," hais tias Penny Kris-Etherton, Ph.D., RD , ib tug tswv cuab ntawm American Heart Association's Food Committee. Yog tias koj cov roj cholesterol LDL yog 100 txog 129 mg/dL (me ntsis siab dua qib siab tshaj plaws), tham nrog koj tus kws kho mob, qhia Kris-Etherton. 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 ua li cas

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) . Kom tau txais txiaj ntsig zoo tshaj plaws, faib 2 grams koj xav tau ntawm pluas tshais thiab noj hmo, hais tias Cyril Kendall, Ph.D., tus kws tshawb fawb ntawm University of Toronto. "Txoj kev ntawd koj yuav thaiv qhov nqus ntawm cov roj (cholesterol) ntawm ob pluas noj es 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 nyob rau 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. Hauv kev tshawb fawb los ntawm University of Oulu hauv Finland, cov poj niam uas tau noj cov khoom lag luam mis uas muaj cov kab mob probiotic peb zaug lossis ntau dua hauv ib lub lis piam yog kwv yees li 80 feem pua ​​tsis tshua muaj kev kuaj mob nrog UTI hauv tsib xyoos dhau los tshaj li cov uas tau ua tsawg dua ib zaug. ib lis piam. "Cov tshuaj probiotics tuaj yeem cuam tshuam kev loj hlob ntawm E. coli nyob rau hauv cov zis, txo qhov kev pheej hmoo ntawm kev kis kab mob, "piav qhia Warren Isakow, MD, tus pab xib fwb ntawm cov tshuaj ntawm Washington University School of Medicine nyob rau hauv St. Louis. thiab lwm yam kab mob.

Koj puas yuav tom?

Anding hais tias "Feem ntau cov poj niam tuaj yeem tau txais txiaj ntsig los ntawm kev noj cov tshuaj probiotics raws li kev tiv thaiv kev tiv thaiv," "Tab sis yog tias koj muaj teeb meem plab, qhov ntawd tseem yog qhov txhawb siab kom haus lawv." Muaj ib mus rau ob qhov kev noj haus ib hnub.

Yuav ua li cas

Nrhiav ib hom yogurt uas muaj 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 plab-soothing suav nrog Bifidus normalis (tsuas yog Dannon Activia), L. reuteri (tsuas yog hauv Stonyfield Farm yogurts), thiab L. acidophilus (hauv Yoplait thiab ntau lwm lub tebchaws npe). Cov thev naus laus zis tshiab txhais tau hais tias probiotics tuaj yeem ntxiv ua tiav rau cov khoom txee ruaj khov xws li cov khoom noj khoom haus thiab lub zog (Kashi Vive cereal thiab Attune tuav yog ob qho piv txwv), uas yog cov kev xaiv zoo tshwj xeeb tshaj yog tias koj tsis nyiam yogurt-tab sis ceev faj txog kev thov ntawm kab lis kev cai. nyob rau 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 nyob rau hauv

Khoom noj khoom haus tuav, dej qab zib, chocolate, ncuav qab zib, thiab ice cream.

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. Nyob rau hauv ib qho kev tshawb fawb 11-xyoo luam tawm nyob rau hauv phau ntawv Journal of the American Medical Association Xyoo tas los, cov kws tshawb fawb Nyij Pooj tau pom tias cov poj niam uas haus peb mus rau plaub khob tshuaj yej ntsuab ib hnub txo lawv txoj kev pheej hmoo tuag los ntawm 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 catechins ntau dua li ib khob tshuaj yej ntsuab (50 mus rau 100 mg), thiab nws yuav siv sij hawm ntau tshaj qhov ntawd kom tau txais cov txiaj ntsig, hais tias Jack F. Bukowski, MD, Ph.D., tus pab xibfwb ntawm tshuaj hauv Harvard Medical School. "Tab sis yog tias cov khoom muaj zog hloov pauv cov zaub mov tsis zoo uas koj ib txwm noj, lawv tsim nyog suav nrog," nws hais.

Yuav ua li cas

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