Zaub ntsuab
Iron-nplua nuj zaub ntsuab kuj yog ib tug natural thiab natural qhov chaw ntawm calcium los pab peb cov pob txha. Tsis tas li ntawd, zaub ntsuab muaj magnesium, vitamin K, vitamin C, thiab phytonutrients uas txhawb cov pob txha noj qab haus huv. Noj ntau spinach, kale, parsley, cilantro, dill.
Tag nrho cov nplej
Brown mov, buckwheat, quinoa, whole grain qhob cij coj ntau fiber ntau rau peb lub cev. Lwm qhov laj thawj ntxiv cov nplej tag nrho rau koj cov zaub mov yog tias lawv txhim kho kev zom zaub mov. Thaum lub plab zom mov huv si thiab ua haujlwm zoo li lub sijhawm ua haujlwm, koj yuav tsis hnov qab flatulence, cem quav, thiab tej zaum yuav tsis txhob mob qog noj ntshav.
Ceev
Tsis yog cov kws qhia zaub mov qhia peb kom noj txiv ntoo nrog peb ua khoom noj txom ncauj! Txiv laum huab xeeb yog qhov tseem ceeb ntawm cov vitamins, minerals thiab cov rog noj qab haus huv, lawv zoo rau cov pob txha noj qab haus huv thiab txhim kho lub hlwb thiab kev nco. Piv txwv li, almonds muaj magnesium thiab calcium rau cov pob txha muaj zog, thaum walnuts yog qhov chaw ntawm omega-3 fatty acids. Yog li cia li pov ib lub hnab ntawm unsalted, unroasted ceev rau hauv koj lub hnab nyiaj!
Nyo hau
Tsis xav txog, txoj cai? Nws hloov tawm tias dos muaj cov khoom tsim cov pob txha zoo, vim lawv muaj qee yam ntawm polyphenol uas txhawb cov pob txha noj qab haus huv. Cov kws tshawb fawb tau sim thiab pom tias noj cov dos txhua hnub tuaj yeem pab txhim kho pob txha loj li 5%. Cov kws tshawb fawb kuj tau kawm txog cov txiaj ntsig ntawm dos rau cov poj niam hnub nyoog tshaj 50 xyoo thiab pom tias cov neeg uas niaj hnub haus cov dos muaj 20% kev pheej hmoo ntawm pob txha tawg dua li cov uas tsis noj lawv.
blueberries
Yuav luag txhua tus poj niam xav kom nws cov hluas. Yog tias koj xav kom qeeb txoj kev laus, ntxiv blueberries rau koj cov zaub mov. Cov txiv hmab txiv ntoo no muaj cov tshuaj tiv thaiv kev laus, tab sis tsis tas li ntawd, nws tseem tiv thaiv kev nco tsis zoo, tswj cov ntshav siab thiab txhim kho cov kab mob musculoskeletal. Thiab cov antioxidants pom nyob rau hauv blueberries tiv thaiv dawb radicals.
Tofu thiab soy mis nyuj
Tofu yog cov khoom noj muaj txiaj ntsig zoo uas muaj protein ntau thiab hlau. Nws kuj muaj cov zaub mov xws li manganese, phosphorus, thiab selenium, uas ntxiv dag zog rau cov pob txha. Koj tuaj yeem suav nrog cov kua mis hauv koj cov khoom noj, vim tias cov khoom no yog qhov zoo ntawm calcium.
oat
Pib koj hnub nrog oatmeal! Qhov tsuas yog mob yog tias nws yuav tsum tau npaj los ntawm cov nplej tag nrho. Oats pab tswj cov qib roj cholesterol li qub vim lawv muaj cov nplua nuj nyob hauv soluble thiab insoluble fiber. Kev poob phaus, txhim kho kev zom zaub mov, thiab tswj cov ntshav cholesterol tsuas yog qee qhov txiaj ntsig uas tuaj yeem tau txais los ntawm kev noj oats.
Txiv lws suav
Txiv lws suav pab tiv thaiv mob qog noj ntshav ntawm lub mis thiab lub ncauj tsev menyuam. Tsis tas li ntawd, lawv kuj txhawb lub plawv noj qab haus huv thiab tiv thaiv kab mob plawv.
tsawb
Cov txiv hmab txiv ntoo qab zib no yog nplua nuj nyob rau hauv cov poov tshuaj, uas txhawb lub cev lub plawv. Txiv tsawb kuj yog qhov zoo tshaj plaws ntawm lub zog ntuj, vim lawv muaj ntau yam vitamins, minerals thiab carbohydrates. Txiv tsawb txhawb txoj kev noj qab haus huv ntawm txoj hnyuv thiab txo cov quav.
cranberries
Cranberries muaj cov tshuaj hu ua proanthocyanides. Lawv muaj ntau yam khoom, ib qho uas tiv thaiv kev loj hlob ntawm cov kab mob hauv cov phab ntsa ntawm lub zais zis. Yog li, noj cranberries tiv thaiv kab mob urinary. Cov txiv hmab txiv ntoo kuj tseem pab txhawb kev mob plawv.
Zaub cob pob
Broccoli tau dhau los ua superfood tiag tiag ntawm cov neeg noj qab haus huv txoj kev noj qab haus huv. Thiab tsis yog li ntawd xwb! Broccoli muaj cov tshuaj uas pab tiv thaiv mob qog noj ntshav. Cov zaub mov no tseem muaj cov vitamins C thiab A, fiber ntau, potassium, hlau, thiab calorie ntau ntau.
apples
Txiv apples, tshwj xeeb tshaj yog raws caij nyoog, muaj quercetin, antioxidant uas pab txhawb lub cev muaj peev xwm tiv thaiv kab mob. Cov txiv hmab txiv ntoo ruddy no kuj pab txhim kho lub hlwb ua haujlwm, poob phaus, thiab normalize cov ntshav cholesterol. Los ntawm txoj kev, cov neeg uas xav kom poob phaus yuav tsum muaj xws li txiv apples nyob rau hauv lawv cov khoom noj, raws li lawv pab los siav kev tshaib kev nqhis.
Flax-noob
Flax muaj tons ntawm omega-3 fatty acids, fiber, lignans (ib qho tshuaj tiv thaiv tuberculosis compound) thiab suav tias yog ib qho khoom noj zoo tshaj plaws rau poj niam noj qab haus huv. Kev siv cov flaxseed pab txo qhov mob thaum cev xeeb tub, txhim kho kev ua me nyuam, txo qhov tshwm sim ntawm PMS thiab kuj yog kev tiv thaiv mob qog noj ntshav.
Carrots
Txiv kab ntxwv cag zaub yog qhov zoo tshaj plaws ntawm cov carbohydrates nyuaj uas muab lub zog rau lub cev. Thiab cov poov tshuaj muaj nyob hauv carrots tswj ntshav siab. Tsis tas li ntawd, carrots muaj zog nrog vitamin A thiab ua kom koj cov tawv nqaij ci.
Avocado
Lwm superfood uas peb tau hu nkauj rau lub sijhawm ntev heev! Avocados yog nplua nuj nyob rau hauv monounsaturated fatty acids uas pab txo cov rog rog. Tsis tas li ntawd, nws muaj ntau cov poov tshuaj, magnesium, protein, vitamins B6, E thiab K.
Dark chocolate
Qhov no tsis yog hais txog kev lag luam chocolate nrog ntau cov suab thaj, tab sis hais txog ntuj thiab noj qab nyob zoo chocolate, cov ntsiab lus ntawm cocoa taum uas yog ntau tshaj 55%. Xws li cov qhob noom xim kasfes tsis tuaj yeem pheej yig, tab sis nws txoj kev zoo nkauj yog tias ib qho bar yuav kav koj lub sijhawm ntev los tswj kev noj qab haus huv! Tsaus chocolate muaj cov tshuaj antioxidants uas tiv thaiv lub plawv thiab pab txo qis kev pheej hmoo ntawm mob stroke thiab kab mob plawv. Nws kuj yog nplua nuj nyob rau hauv cov pob txha-lub zog tebchaw, magnesium, manganese, tooj liab, zinc, thiab phosphorus, pab nyob rau hauv daim tawv nqaij hydration, txo cov ntshav siab, thiab txhim kho kev nco.
Ntsuab tshuaj yej
Cov dej haus no pab tiv thaiv kab mob qog noj ntshav thiab kab mob plawv, tiv thaiv dementia (dementia), ntshav qab zib thiab mob stroke. Ntsuab tshuaj yej kuj pab tiv thaiv qaug zog.
dej
Koj tsis tuaj yeem tham txog nws, tab sis, raws li lawv hais, rov hais dua… Dej yog peb tus phooj ywg zoo tshaj plaws. Nws yuav tsum dhau los ua kev cai dab qhuas txhua hnub! Nws pab kom peb cov tawv nqaij radiant thiab noj qab nyob zoo, tshem tawm toxins los ntawm lub cev thiab ua kom lub zog. Haus tsawg kawg yog 8-10 khob dej ntshiab ib hnub.