txheem
Lub caij nplooj zeeg thaum ntxov koj yuav tsum tau saib xyuas kom lub zog ntawm lub cev tiv thaiv kab mob kom zoo dua nrog lub caij mob khaub thuas thiab mob khaub thuas. Peb tuaj yeem ua dab tsi los ua kom lub cev thiab lub cev tsis muaj zog?
Qhov yuav tsum tau tsom mus rau kev tawm dag zog thiab kev noj zaub mov zoo, nplua nuj nyob hauv cov vitamins, minerals thiab antioxidant.
Yog tias peb tseem saib xyuas kev pw tsaug zog kom zoo thiab txwv qhov xwm txheej ntxhov siab, peb yuav npaj rau lub caij txias rau 100%. Tab sis dab tsi muaj tshwj tsis yog txiv hmab txiv ntoo thiab zaub?
1. Pickled khoom
Thaum marinating cov piam thaj uas muaj hauv cov txiv hmab txiv ntoo thiab zaub, hloov pauv mus rau lactic acid, uas tsim cov txiaj ntsig zoo rau kev txhim kho cov kab mob muaj txiaj ntsig. Lawv nyob hauv cov hnyuv thiab tswj cov metabolism hauv lub cev. Cov zaub mov qab kuj tseem ntxiv dag zog rau lub cev vim nws pab tiv thaiv kab mob. Hauv cov txheej txheem fermentation, ntxiv rau cov vitamins C muaj txiaj ntsig, tseem tsim A, E, K thiab magnesium, calcium, phosphorus thiab potassium.
Hauv cov zaub mov ib txwm muaj, khaws cov dib thiab zaub coj qhov chaw tseem ceeb. Tab sis nco ntsoov tias peb tseem tuaj yeem siv rau cov txheej txheem no txiv apples, pears, txiv hmab, radishes, beets lossis txiv ntseej. Koj Yuav Tsum sim thiab sib txawv koj cov ntawv qhia zaub mov. Kiv cua ntawm Sab Hnub Tuaj tuaj yeem ua nws nrog cov zaub mov zoo li Asian kimchi.
2. Cov khoom siv mis nyuj
Cov khoom siv mis nyuj ua haujlwm zoo ib yam li tau piav qhia saum toj no. Thiab raws li cov khoom noj qab zib, lawv muaj cov kab mob lactic acid, uas cuam tshuam zoo rau microflora ntawm txoj hnyuv, txo cov tsos mob ntawm lactose intolerance thiab txhawb kev tiv thaiv kab mob.
Lawv hais tam sim no tias lub plab yog peb lub hlwb thib ob. Nws yog qhov tseeb, vim tias lub plab hnyuv sib npaug yog qhov tseem ceeb rau kev ua haujlwm kom raug ntawm tag nrho lub cev. Cov khoom lag luam xws li kefir, yogurt lossis ryazhenka, yog ib qho ntawm cov khoom siv ntuj tsim.
Koj tsis paub yuav noj dab tsi ntawm pluas noj? Kev xaiv zoo tshaj plaws thiab muaj txiaj ntsig zoo yog ntuj fermented ci mis los yog yogurt, uas tsis tsuas yog ua rau koj tshiab, tab sis yuav txhim kho cov metabolism thiab pab txhawb kev nqus ntawm cov as -ham uas peb haus. Tsuas yog ib khob ntawm cov dej haus no yog txaus kom tau raws li ntau dua 20% ntawm qhov xav tau txhua hnub rau calcium kom ntxiv dag zog rau cov pob txha.
3. Ntses
Ntawm cov lus pom zoo ntawm kws kho mob thiab kws noj zaub mov zoo yog tias koj yuav tsum tau noj ntses tsawg kawg ob zaug hauv ib lub lis piam. Hmoov tsis zoo, hauv peb cov ntawv qhia zaub mov tsawg dua ntses, tshwj xeeb yog cov ntses muaj roj ntau. Cov tsiaj xws li mackerel, sardines, tuna, txawm tias salmon thiab herring, muab cov ntaub ntawv tsim nyog los tsim kev tiv thaiv kab mob nrog omega-3 fatty acids uas tsis muaj roj.
Lawv kuj muaj cov vitamin D-xav tau ntau, uas tsim nyog noj, tshwj xeeb tshaj yog nyob rau lub caij nplooj zeeg thiab lub caij ntuj no kom ntxiv dag zog rau lub cev tiv thaiv kab mob.
4. Ceev
Lawv yog cov khoom siv zoo tshaj plaws ntawm cov roj ntsha uas tsis muaj kev tiv thaiv kev tswj cov metabolism thiab tiv thaiv cov tsub zuj zuj ntawm cov roj ntsha tsis zoo. Nws yog cov nplua nuj los ntawm zinc thiab selenium. Nws yog ntshaw kom muaj nyob rau hauv cov zaub mov txhua hnub ntau hom ntau yam txiv ntoo. Lawv muaj calorie ntau ntau, yog li nws tseem ceeb kom tsis txhob overdo nws. Txawm tias qee tus me me ntawm lawv txo qhov kev xav ntawm kev tshaib plab. Tsis xav tias lub txiv ntoo yog qhov tseem ceeb ntawm cov khoom noj ua kom yuag poob.
Ntau txog cov khoom noj caij nplooj zeeg saib hauv cov yeeb yaj kiab hauv qab no:
