Cov ntaub ntawv raug cai qhia tau tias peb lub tebchaws sab saum toj hauv ntiaj teb uas muaj kev cia siab tshaj plaws tam sim no suav nrog Monaco, Nyiv thiab Singapore. Cov no yog cov chaw uas cov neeg nyob hauv muaj lub neej zoo, thiab noj qab nyob zoo yog ib qho tseem ceeb ntawm qhov no.
Muaj qee yam khoom noj uas muaj txiaj ntsig zoo dua li lwm tus, thiab ntau yam ntawm lawv tau pom hauv kev tshawb fawb kom muaj kev tiv thaiv ntau yam kab mob. Cia peb tham txog qhov zoo tshaj plaws ntawm lawv.
Edamame (yeem)
Edamame, los yog taum tshiab, tau ua ib qho tseem ceeb hauv Asian cuisine rau ntau tiam neeg, tab sis tam sim no lawv kuj tau txais kev nyiam nyob rau sab hnub poob thiab Europe. Soybeans feem ntau yog khoom noj txom ncauj thiab ntxiv rau ntau yam tais diav, los ntawm kua zaub mus rau mov tais.
Taum yog nplua nuj nyob rau hauv isofravones (ib hom phytoestrogen), cov nroj tsuag tebchaw uas muaj cov tshuaj tiv thaiv kab mob, tshuaj tua kab mob, tshuaj tiv thaiv kab mob, thiab tshuaj tua kab mob. Yog li, lawv tuaj yeem pab tswj lub cev cov lus teb inflammatory, qeeb cellular aging, tua kab mob, thiab tseem tiv thaiv qee yam qog noj ntshav.
Edamame yog nplua nuj nyob rau hauv genistein thiab daidzein. Ib txoj kev tshawb fawb xyoo tas los pom tias genistein tuaj yeem siv los txhim kho mob qog noj ntshav. Nyob rau tib lub sijhawm, cov kws sau ntawv ntawm txoj kev tshawb fawb sau tseg tias "kev noj cov kua txiv hmab txiv ntoo tas mus li cuam tshuam nrog kev pheej hmoo ntawm kev mob qog noj ntshav mis," yog li peb tuaj yeem muaj kev nyab xeeb suav nrog cov taum pauv hauv peb cov zaub mov.
Tofu
Ib yam li ntawd, taum paj ua los ntawm cov kua txiv hmab txiv ntoo kuj muaj txiaj ntsig zoo rau kev noj qab haus huv. Feem ntau pom muaj nyob rau hauv East Esxias tais diav, taum pauv tau kib, ci, ua rau hauv casseroles thiab khoom qab zib.
Tofu yog nplua nuj nyob rau hauv isoflavones, cov khoom muaj txiaj ntsig uas tau piav qhia saum toj no. Tab sis nws kuj yog ib qhov zoo ntawm cov protein thiab muaj tag nrho cov tseem ceeb amino acids uas pab nyob rau hauv protein synthesis.
Tsis tas li ntawd, taum paj kuj muaj cov zaub mov uas ua rau lub cev noj qab haus huv thiab tseem muab lub zog. Tofu yog ib qhov chaw ntawm calcium, hlau, manganese, selenium, phosphorus, magnesium, zinc thiab tooj liab.
Qee cov kws tshaj lij kuj qhia tias noj taum paj tuaj yeem ua rau koj xav tias puv sijhawm ntev, yog li suav nrog nws hauv koj cov zaub mov tuaj yeem pab tiv thaiv overeating.
Carrots
Cov khoom noj khoom haus nrov no tau pom zoo vim nws cov ntsiab lus siab ntawm beta-carotene. Nws tuaj yeem raug tsim los rau hauv vitamin A, uas, raws li National Institutes of Health, koom nrog hauv kev tiv thaiv kab mob, tsis pom kev, thiab kev yug me nyuam. Peb lub cev tsis tuaj yeem tsim cov vitamin A ntawm lawv tus kheej, yog li nws yuav tsum tau txais los ntawm cov khoom noj. Cov xim no kuj yog ib qho antioxidant uas tuaj yeem tiv thaiv cov hlwb hauv peb lub cev los ntawm kev puas tsuaj thiab kev laus los ntawm cov dawb radicals.
Tsis tas li ntawd, cov kev tshawb fawb tau pom tias cov khoom noj uas muaj carotenoids tuaj yeem tiv thaiv lub hnub nyoog ntsig txog degeneration thiab pom kev puas tsuaj.
Qee hom carrots, xws li cov carrots dawb, tsis muaj beta-carotene, tab sis lawv txhua tus muaj falcarinol, cov khoom noj uas kev tshawb fawb pom tias yuav tiv thaiv kab mob cancer.
Raw carrots yog qhov zoo tshaj plaws rau kev noj qab haus huv, txawm li cas los xij muaj txoj hauv kev ua noj lawv tuaj yeem khaws tau cov khoom noj muaj txiaj ntsig ntau.
Cruciferous zaub
Lwm yam khoom noj tseem ceeb yog zaub cruciferous xws li zaub qhwv, zaub qhwv, radish, zaub qhwv. Lawv yog cov nplua nuj nyob hauv cov as-ham, suav nrog cov vitamins C, E, K, folic acid, minerals (potassium, calcium, selenium) thiab carotenoids (lutein, beta-carotene thiab zeaxanthin).
Cruciferous zaub kuj muaj glucosinolates, cov khoom uas muab lawv cov yam ntxwv pungent saj. Cov tshuaj no tau pom tias muaj txiaj ntsig zoo rau lub cev. Qee tus ntawm lawv tswj kev ntxhov siab thiab mob, muaj cov tshuaj tua kab mob, thiab qee qhov tseem tiv thaiv qog noj ntshav. Kale, broccoli thiab kale muaj kev tiv thaiv kev mob plawv vim lawv cov ntsiab lus vitamin K.
Ib txoj kev tshawb fawb tsis ntev los no tau pom tias noj zaub cruciferous tuaj yeem yog txoj hauv kev zoo los txhim kho lub hlwb. Thaum kawg, cov zaub cruciferous yog ib qho zoo heev ntawm soluble fiber, uas ua lub luag haujlwm tseem ceeb hauv kev tswj cov ntshav qab zib thiab txo qis kev nqus rog, uas pab tiv thaiv qhov hnyav nce.
citrus
Citrus txiv hmab txiv ntoo yog cov heroes ntawm kev noj qab haus huv. Txiv kab ntxwv, tangerine, txiv qaub thiab lwm yam citrus txiv hmab txiv ntoo muaj nyob thoob plaws lub ntiaj teb no.
Tau ntev, cov txiv hmab txiv ntoo citrus tau pom zoo los ntawm cov kws ua zaub mov noj rau lawv cov ntsiab lus vitamin C siab. Tab sis tam sim no cov kws tshaj lij hais tias hom txiv hmab txiv ntoo no mus dhau ntawm cov vitamin C xwb.
Cov txiv hmab txiv ntoo muaj cov suab thaj, fiber ntau, potassium, folic acid, calcium, thiamine, niacin, vitamin B6, phosphorus, magnesium, tooj liab, riboflavin, thiab pantothenic acid. Thiab qhov no tsis yog tag nrho cov npe ntawm cov khoom muaj txiaj ntsig.
Cov kev tshawb fawb tau pom tias flavonoids, uas tshwj xeeb tshaj yog nplua nuj nyob rau hauv citrus txiv hmab txiv ntoo, tuaj yeem tiv thaiv lossis txo cov kab mob ntev los ntawm kev rog, thiab lawv kuj muaj peev xwm tiv thaiv kab mob cancer.
Cov kev tshawb fawb tam sim no qhia tau tias peb cov caj ces yuav yog qhov tseem ceeb ntawm cov khoom noj uas zoo tshaj plaws rau peb txoj kev noj qab haus huv. Yog li xyuas kom tseeb tias koj tau ua raws li kev noj zaub mov zoo uas haum rau koj tiag tiag.