txheem
1. Cov zaub ntsuab ua rau muaj zog tiv thaiv kab mob thiab tiv thaiv kev laus
Tau ntev, nws tau ntseeg tias cov txiaj ntsig tseem ceeb ntawm cov zaub thiab txiv hmab txiv ntoo yog cov vitamins. Qhov tseeb, 5-6 pluas noj zaub lossis txiv hmab txiv ntoo nyob rau niaj hnub muab rau peb, piv txwv li, 200 mg ntawm vitamin C. Txawm li cas los xij, vitamin C kuj tseem tuaj yeem tau txais los ntawm cov tshuaj multivitamin, tab sis tsis muaj flavonoids hauv nws. Hauv cov zaub, flavonoids muaj ntau, thiab nws tsis tuaj yeem ua neej nyob tsis muaj lawv.
Flavonoids yog ib pab pawg ntawm cov tshuaj nrog ntau qhov sib txawv thiab cov haujlwm; peb txaus siab rau ib qho: lawv muaj cov tshuaj tiv thaiv kab mob thiab tiv thaiv kom muaj zog. Thiab, raws li kev tshawb fawb ntau, lawv yog qhov tseem ceeb nyob rau hauv kev tiv thaiv mob qog noj ntshav, kev noj qab haus huv ntawm cov hlab plawv, tiv thaiv kev ua xua thiab rau cov hluas ntawm daim tawv nqaij.
Ib qho ntxiv, cov zaub liab, daj thiab txiv kab ntxwv muaj cov carotenoids ntau, thiab cov tshuaj no ua tau zoo tiv thaiv kev ua haujlwm ntawm cov dawb radicals, uas yog liam rau kev laus ntawm lub cev thiab kev txhim kho mob qog noj ntshav.
Txhua yam ntawm "cov khoom xyaw zaub" piav qhia yog vim li cas "Mediterranean noj" yog pom zoo rau kev ua neej noj qab haus huv thiab vim li cas kev noj zaub mov tsis zoo hauv cov zaub tshiab, txiv hmab txiv ntoo thiab zaub nyoos ntsuab ua rau muaj kev pheej hmoo mob cancer.
2. Cov zaub ntsuab tswj cov cholesterol thiab tiv thaiv mob qog noj ntshav
Zaub yog nplua nuj nyob hauv fiber - soluble thiab insoluble. Thaum xub thawj siab ib muag, qhov sib txawv ntawm lawv yog qhov tsawg heev, tab sis qhov tseeb, ob lub ntsej muag no sib txawv rau ntawm ob sab sib txawv.
Soluble fiber ntau pab tiv thaiv kev tshaib kev nqhis, tiv thaiv cov ntshav qab zib ntawm kev dhia ib puag ncig thaum nws ua kom zoo, txhawb kev hnyav thiab soj ntsuam cov rog.
Insoluble fiber ntau yog xav tau kev ua haujlwm tsis tu ncua ntawm lub plab, rau kev tiv thaiv kev mob qog nqaij hlav thiab kom ntshav siab tsis tuaj yeem ua haujlwm.
Zaub tsis yog qhov chaw ntawm ob hom fiber ntau xwb: ob qho tib si tuaj yeem pom hauv cov nplej, legumes, thiab cov nplej tag nrho. Tab sis tsuas yog nrog ob peb pluas noj ntawm cov zaub hauv ib hnub nws puas tuaj yeem noj cov zaub mov uas xav tau thiab tsis tau txais cov calories ntau ntxiv hauv kev thauj khoom.
Cov ntsiab lus ntawm cov as-ham hauv zaub (mg / 100 g)
| Flavonoids* | carotenoids | Soluble fiber ntau | Insoluble fiber ntau | |
| Zaub cob pob | 10 | 3 | 15 | 14 |
| Celery | 10 | 2 | 13 | 15 |
| Frise zaub xam lav | 2 | 2 | 10 | 13 |
| Zaub pob qe | 6,5 | 1,8 | 6 | 14 |
| Cauliflower | 0,3 | 0,3 | 12 | 13 |
| Dib | 0,2 | 2 | 7 | 10 |
| Tsikor | 29 | 1,3 | 9 | 12 |
| spinach | 0,1 | 15 | 8 | 13 |
| Hlua taum | 7 | 3 | 13 | 17 |
| Dos | 35 | 0,3 | 12 | 10 |
| Radish | 0,6 | 0,2 | 11 | 16 |
- Quercetin muaj qhov decongestant, anti-allergenic, anti-inflammatory nyhuv.
- Kaempferol muaj txiaj ntsig zoo rau kev tiv thaiv qog noj ntshav thiab mob plawv.
- Apigenin yog tshuaj antioxidant uas tau pom tias muaj txiaj ntsig zoo hauv kev tiv thaiv kabmob kheesxaws raws li kev tshawb nrhiav ntau yam.
- Luteolin muaj cov tshuaj tua kab mob antioxidant, tiv thaiv mob, tiv thaiv kev ua xua, antitumor thiab immunomodulatory cuam tshuam.
3. Zaub nrog rau roj "khib lav" tshaib plab
Yog tias cov zaub tsis muaj nyob hauv cov xwm, lawv yuav tsum tau tsim los ntawm cov neeg uas saib xyuas lawv qhov hnyav. Lawv ua ke peb qho yooj yim xws li: cov calorie tsawg hauv cov ntsiab lus, feem ntau ntim, thiab cov ntsiab lus zoo fiber ntau. Raws li cov zaub, cov zaub ua rau lub plab, tsim kom muaj kev xav tsis zoo ntawm qhov satiety. Thiab kom ua kom ntev nws, ua nws ib txoj cai kom ntxiv ob peb tee ntawm cov roj zaub.