Noj lub cev tsis noj mov: yuav noj dab tsi thiab yam zaub mov twg thiaj zam dhau

Zoo Siab

• Cov khoom noj dab tsi yuav tsum muaj
• 1. Phytoestrogens
• 2. Vitamin C
• 3. Vitamin E
• 4. Omega 3
• 5. Calcium thiab vitamin D
• 6. Cov plaub hau
• 7. Tryptophan
• Cov Khoom Noj Kom Tsis Zam Txim
• Noj rau lub cev ntas

Lub sijhawm yog ib theem nyob rau hauv tus poj niam lub neej nyob rau hauv uas muaj kev hloov pauv sai sai, ua rau muaj qhov tshwm sim ntawm qee cov tsos mob xws li kub flashes, tawv nqaij qhuav, muaj kev pheej hmoo ntawm txha, qis metabolism hauv thiab muaj kev pheej hmoo ntawm kev rog dhau mus, nrog rau lwm cov metabolic. thiab kab mob plawv.

Vim li no, kev noj zaub mov zoo, nyob rau hauv kev taw qhia ntawm tus neeg noj zaub mov zoo, nyob rau theem no tseem ceeb rau kev ua kom lub cev thiab lub siab xav, thiab nws yog ib qho tseem ceeb uas tau nrog kev tawm dag zog ib txwm, xws li kev seev cev, kev qhia kom hnyav taug kev, piv txwv.

Cov khoom noj dab tsi yuav tsum muaj

Thaum lub caij lub cev ntuag nws pom zoo kom cov poj niam suav nrog lawv cov zaub mov noj qee cov as-ham tseem ceeb los tiv thaiv cov tsos mob ntawm kev muaj mob ntsig txog lub sijhawm no, xws li:

1. Phytoestrogens

Phytoestrogens tuaj yeem pom muaj nyob hauv qee yam zaub mov xws li kua taum, noob txiv, roj noob thiab zaub mov, thiab lawv cov lus muaj ntsis zoo li poj niam estrogens thiab, yog li, kev noj zaub mov zoo li no tuaj yeem pab txo cov tsos mob ntawm lub cev lawm xws tawm hws hmo ntuj, txob taus thiab kub kub, raws li lawv tswj cov qib tshuaj estrogen hauv lub cev.

Qhov twg nrhiav: flax noob, taum pauv, noob hnav noob, humus, qij, alfalfa, pistachios, noob paj noob hlis, plums thiab almonds. Txheeb xyuas cov npe ua tiav thiab lwm cov txiaj ntsig ntawm cov zaub mov nrog phytoestrogens.

2. Vitamin C

Kev noj cov zaub mov vitamin C pab ua kom lub cev tiv thaiv kab mob, ntxiv rau muaj cov txiaj ntsig zoo rau daim tawv nqaij, vim tias cov vitamins no pab txhawb kev kho kom zoo thiab tso cai rau kev nqus ntawm collagen hauv lub cev, uas yog protein uas lav cov qauv, ruaj khov thiab ywj pheej ntawm tawv nqaij.

Qhov twg nrhiav: kiwi, nyob, txiv kab ntxwv, kua txob, txiv ntaub ntoo, zaub txhwb qaib, qab zib, qab qab.

3. Vitamin E

Vitamin E pab txhawm rau txhim kho kev noj qab haus huv ntawm daim tawv nqaij, tiv thaiv kev laus ua ntej thiab cov tsos ntawm wrinkles thiab kuj tseem tswj hwm kev ncaj ncees ntawm cov plaub hau, ua kom nws muaj dej.

Tsis tas li ntawd, vim nws cov tshuaj tiv thaiv antioxidant, nws pab txhim kho lub cev tiv thaiv kab mob, nrog rau kev saib xyuas kev noj qab haus huv thiab tiv thaiv kev rov tshwm sim ntawm cov kab mob neurological, xws li Alzheimer.

Qhov twg nrhiav: paj noob hlis noob txiv ntoo, txiv laum huab xeeb, Brazil txiv ntoo, txiv ntoo, txiv nkhaus taw, nqaij nruab deg, avocado thiab roj txiv ntseej.

4. Omega 3

Piv txwv li cov zaub mov muaj omega 3 muaj cov antioxidant thiab anti-inflammatory, ua tau zoo rau kev sib ntaus cov kab mob xws li mob caj dab, piv txwv. Tsis tas li ntawd, nws tseem pom zoo rau lub siab kev noj qab haus huv, vim nws pab txhawm rau txo cov "cholesterol" phem, LDL, thiab cov roj "roj" zoo, HDL, ntxiv rau kev tswj ntshav txhaws thiab txhim kho ntshav siab.

Qhov twg nrhiav: tuna, ntses liab, noob thiab roj linseed, sardines thiab walnuts.

Txheeb xyuas lwm cov txiaj ntsig ntawm omega 3 hauv video hauv qab no:

5. Calcium thiab vitamin D

Calcium thiab vitamin D yog qhov tseem ceeb rau kev noj qab haus huv cov hniav thiab pob txha, tiv thaiv kev txhim kho txha, lossis osteoporosis, uas yog cov kabmob uas tshwm sim thaum lub sijhawm thiab tom qab lub cev ntas vim muaj tsawg dua hauv estrogens.

Qhov twg nrhiav: skimmed mis nyuj, yogurt tsis qab, dawb los sis muaj roj cheese, almonds, basil, watercress, flax noob thiab zaub cob pob. Xws li cov vitamin D, qee yam zaub mov muaj salmon, yogurt, sardines thiab oysters.

6. Cov plaub hau

Fibers yog qhov tseem ceeb tsis tsuas yog tswj txoj hnyuv hla thiab tiv thaiv teeb meem xws li cem quav, tab sis kuj tseem tiv thaiv cov roj (cholesterol) ntau ntxiv, tswj cov ntshav qab zib thiab txhawb kev xav hauv lub siab, txhawb kev poob phaus.

Qhov twg nrhiav: txiv hmab txiv ntoo, zaub, taub dag, oats, hom qoob mog, taum, chickpeas, lentils, txiv ntoo, mov, nplej zom thiab tseem grain cij.

Nws yog ib qho tseem ceeb uas yuav tau hais tias oats, ntxiv rau muaj cov tshuaj fiber, muaj phytomelatonin, uas nyiam rau kev pw tsaug zog thaum hmo ntuj, ua zaub mov feem ntau qhia rau cov neeg uas muaj insomnia.

7. Tryptophan

Thaum lub cev ntas nws yog ib qho uas yuav muaj pauv hauv kev xav, tu siab lossis ntxhov siab, yog li cov zaub mov muaj txiaj ntsig ntawm tryptophan tseem yog ib qho kev xaiv zoo rau thaum koj muaj cov tsos mob no.

Tryptophan yog ib qho tseem ceeb amino acid uas tsis raug tsim los ntawm lub cev thiab koom nrog kev tsim cov serotonin, melatonin thiab niacin, pab txhim kho kev xav thiab ua rau lub siab zoo.

Qhov twg nrhiav: txiv tsawb, zaub cob pob, txiv ntoo, txiv ntseej, txiv ntoo.

Saib cov yees duab hauv qab no rau lwm cov kev xaiv zaub mov nplua nuj nyob rau hauv tryptophan los txhim kho mus ob peb vas:

Cov Khoom Noj Kom Tsis Zam Txim

Paub txog cov khoom noj uas yuav tsum tsis txhob noj thaum lub sij hawm lawm kuj tseem ceeb kom tsis txhob muaj nws cov tsos mob thiab tiv thaiv kom tsis txhob tsub zuj zuj nyob hauv cov rog hauv plab, uas muaj ntau nyob rau lub sijhawm no.

Vim li no, hauv kev coj khaub ncaws nws pom zoo kom txo qis kev noj zaub mov nrog ntau cov khoom noj, ntau cov nqaij liab, dej cawv, nqaij hnyuv ntxwm, zaub kib, zaub mov hauv kaus poom, npaj kua ntses, cov khoom noj ceev thiab cov zaub mov kev lag luam feem ntau, vim lawv muaj nplua nuj suab thaj thiab roj ntau ntau.

Ntxiv rau, cov khoom noj siv mis thiab cov khoom tsim txiaj yuav tsum yog skimmed thiab nws raug nquahu kom txo qis kev haus kas fes lossis dej haus nrog cov khoom noj uas muaj caffeine ntau dhau, xws li chocolate chocolate lossis dub tshuaj yej, vim lawv cuam tshuam nrog calcium uas nqus thiab muaj kev ua kom lub zog, uas tuaj yeem ua leej twg muaj tus neeg tsis paub qab pw.

Noj rau lub cev ntas

Cov lus hauv qab no qhia cov kev xaiv uas muaj 3-hnub uas tuaj yeem pab txo cov tsos mob ntsig txog lub cev ntas:

Cov nyiaj hauv daim ntawv qhia zaub mov yuav txawv raws hnub nyoog, poj niam txiv neej, kev tawm dag zog thiab yog tias koj muaj kab mob cuam tshuam lossis tsis yog, yog li qhov zoo tshaj yog nrhiav cov khoom noj khoom haus kom thiaj li ua tiav kev soj ntsuam tau thiab qhov kev npaj zaub mov kom tsim nyog tuaj yeem yog kos tawm. yam xav tau.