Oily tawv nqaij, noj dab tsi?

Zoo Siab

• Dab tsi los noj
• Vitamin A
• Zinc
• Cov vitamins C thiab E
• Tag nrho nplej
• Omega 3
• Dab tsis los noj

Txhawm rau pab tswj cov tawv nqaij oily, cov zaub mov noj yuav tsum muaj ntau yam khoom noj muaj txiaj ntsig zoo li cov vitamins A, C thiab E, uas yog cov muaj zog tiv thaiv kab mob thiab uas tseem ua rau kev ua kom cov qe ntshav tsim los ntawm cov qog sebaceous.

Cov khoom noj muaj nyob rau hauv cov khoom noj xws li carrots, txiv kab ntxwv thiab txiv laum huab xeeb, tab sis nws kuj yuav tsum tshem cov zaub mov tsis zoo rau daim tawv nqaij, xws li chocolate thiab hmoov dawb, los ntawm cov ntawv qhia zaub mov.

Dab tsi los noj

Vitamin A

Vitamin A yog qhov tseem ceeb ntxiv rau kev saib xyuas kev noj qab haus huv ntawm daim tawv nqaij, rau tes thiab plaub hau, yog cov zaub mov tseem ceeb hauv kev tiv thaiv pob txuv. Nws muaj nyob rau hauv cov zaub mov txiv kab ntxwv thiab daj, xws li carrots, papayas, mangoes, txiv lws suav, nplooj siab thiab qe qe. Saib cov npe ntawm cov khoom noj muaj protein ntau.

Zinc

Kev noj zaub mov kom tsawg hauv zinc txhawb qhov pom ntawm pob txuv, tshwj xeeb tshaj yog pob txuv nrog ua paug thiab ua mob ntau, thiab nws yog qhov tsim nyog yuav tau nce kev noj zaub mov xws li cov noob taub dag, nqaij, txiv laum huab xeeb thiab txiv ntoo.

Cov vitamins C thiab E

Lawv yog cov tshuaj antioxidant haib uas ua rau cov laus ua rau daim tawv nqaij qeeb thiab ua rau kho kom sai, ua cov khoom noj xws li txiv kab ntxwv, txiv puv luj, mandarin, txiv qaub, avocado, txiv ntoo, qe.

Tag nrho nplej

Vim tias lawv tau muaj glycemic index tsawg, cov nplej tseem ceeb xws li cov nplej xim av, cov qhob cij xim av thiab cov nplej zom tau pab tswj cov ntshav qab zib, uas ua rau muaj cov tshuaj hormones tsawg dua uas txhawb kev tsim cov roj hauv daim tawv nqaij.

Omega 3

Omega-3 yog ib qho kev tiv thaiv kev rog uas muaj nyob hauv cov zaub mov xws li chia, flaxseed, sardines, tuna, ntses liab, txiv ntseej, txiv roj roj thiab avocado, pab kho pob txuv thiab tiv thaiv cov tsos mob ntawm daim tawv nqaij tshiab.

Dab tsis los noj

Cov zaub mov uas yuav tsum zam yog cov uas muaj qab zib, hmoov nplej dawb thiab cov rog uas phem, xws li:

• Qab zib: khoom qab zib nyob rau hauv dav dav, dej qab zib, kua muaj kua, hmoov chocolate hmoov;
• Cov hmoov dawb dawb: cov khob cij dawb, khoom qab zib, ncuav qab zib, khoom ci;
• Ua kom zoo cov roj zaub, xws li cov roj taum pauv, pob kws thiab paj noob hlis;
• Cov mis nyuj thiab khoom noj siv mis, tshwj xeeb tshaj yog skimmed sawv daws, raws li lawv txhawb qhov nce thiab zuj zus pob txuv;
• Khoom noj muaj nplua nuj nyob hauv iodinexws li nqaij nruab deg, nqaij nruab deg thiab npias.

Cov zaub mov nplua nuj nyob hauv cov hmoov nplej thiab qab zib yuav tsum raug zam vim tias lawv ib txwm noj zaub mov nrog cov glycemic siab, uas ua rau cov khoom tsim cov tshuaj hormones xws li insulin thiab IGF-1, uas ua rau cov tawv nqaij muaj roj thiab ua kom lub cev hnyav dua. Saib cov lus ua tiav nrog cov glycemic index ntawm cov khoom noj.

Txhawm rau kom muaj tawv nqaij zoo nkauj, ntau kuj yuav tsum muaj cov txheej txheem ua kom zoo nkauj thiab kev siv cov khoom tu tawv nqaij, yog li nrhiav tau cov kev kho twg uas tsim nyog rau txhua hom pob txuv.