Tib neeg hloov mus rau kev noj zaub mov “raws tsob ntoo” rau ntau yam laj thawj-kom poob phaus, xav ntau zog, txo kev pheej hmoo ntawm kab mob plawv, txo cov tshuaj uas lawv xav tau… Muaj ntau ntau yam laj thawj! Txhawm rau txhawb koj ntau dua, ntawm no yog cov txiaj ntsig ntxiv ntawm kev noj zaub mov cog. Thiab yog tias koj txiav txim siab noj tsiaj tsawg dua, tom qab ntawd rub kuv daim ntawv thov mobile nrog zaub mov txawv rau cov tais diav ntsuab - qab thiab yooj yim, los pab koj tus kheej.
- Kev ua haujlwm hauv lub cev qis dua
Yog tias koj noj nqaij, cheese, thiab cov khoom noj tau ua tiav, koj lub cev ntawm qhov mob o yuav zoo li nce ntxiv. Kev mob mus sij hawm luv (piv txwv li, tom qab raug mob) yog qhov ib txwm muaj thiab tsim nyog, tab sis qhov mob uas ua rau ntau lub hlis lossis xyoo tsis zoo li qub. Kev mob ntev ntev yog cuam tshuam nrog kev txhim kho ntawm atherosclerosis, mob plawv nres, mob hlab ntsha tawg, mob ntshav qab zib, kab mob autoimmune, thiab lwm yam. Piv txwv, muaj pov thawj tias nqaij liab ua rau mob ntxiv thiab tuaj yeem ua rau mob qog noj ntshav. Koj tuaj yeem nyeem txog qhov txaus ntshai ntawm kev mob mus ntev thiab cov zaub mov twg ua rau nws nyob ntawm no.
Kev noj zaub mov hauv cov nroj tsuag muaj txiaj ntsig zoo los tiv thaiv kab mob vim tias nws muaj fiber ntau, antioxidants, thiab lwm yam phytonutrients. Txawm li cas los xij, nws muaj tsawg dua cov tshuaj tiv thaiv kab mob xws li cov roj saturated thiab endotoxins (tshuaj lom tawm los ntawm cov kab mob thiab feem ntau pom hauv cov khoom tsiaj). Cov kev tshawb fawb tau pom tias C-reactive protein (CRP), qhov taw qhia ntawm kev mob hauv lub cev, txo qis hauv cov neeg noj zaub mov noj.
- Qib ntawm cov roj (cholesterol) hauv cov ntshav poob qis
Cov roj (cholesterol) siab hauv cov ntshav yog qhov tseem ceeb rau cov kab mob plawv thiab mob stroke, ob tus thawj coj tua neeg hauv ntiaj teb sab hnub poob. Saturated fat, feem ntau pom nyob rau hauv cov nqaij, nqaij qaib, cheese thiab lwm yam tsiaj cov khoom, yog ib tug ntawm cov tseem ceeb ua rau cov ntshav siab. Cov kev tshawb fawb tau lees paub tias thaum hloov mus rau kev noj zaub mov noj, cov roj cholesterol hauv cov ntshav poob los ntawm 35%. Feem ntau, qhov kev txo qis no piv rau cov txiaj ntsig ntawm kev kho tshuaj - tab sis tsis muaj ntau yam kev mob tshwm sim!
- Txhawb kev noj qab haus huv plab hnyuv muaj
Trillions ntawm cov kab mob me me nyob hauv peb lub cev, sib sau ua ke uas hu ua microbiome (microbiota lossis cov hnyuv hauv lub cev). Ntau thiab ntau tus kws tshawb fawb tau lees paub tias cov kab mob me me no tseem ceeb heev rau peb kev noj qab haus huv tag nrho: lawv tsis tsuas yog pab peb zom zaub mov, tab sis lawv kuj tsim cov khoom noj muaj txiaj ntsig zoo, qhia kev tiv thaiv kab mob, ua kom lub noob tawm thiab tawm, ua kom cov nqaij hauv plab zoo, thiab pab tiv thaiv peb los ntawm mob cancer. Kev tshawb fawb tseem tau qhia tias lawv ua lub luag haujlwm tiv thaiv kev rog, ntshav qab zib, atherosclerosis, kab mob autoimmune, mob plab hnyuv, thiab kab mob siab.
Nroj tsuag pab tsim cov plab hnyuv microbiome: cov fiber ntau hauv cov nroj tsuag txhawb kev loj hlob ntawm "tus phooj ywg" kab mob. Tab sis kev noj zaub mov tsis muaj fiber ntau (piv txwv li, raws li cov khoom noj siv mis, qe, nqaij), tuaj yeem txhawb kev loj hlob ntawm cov kab mob pathogenic. Cov kev tshawb fawb tau pom tias thaum noj choline lossis carnitine (pom hauv nqaij, nqaij qaib, nqaij nruab deg, qe, khoom noj siv mis), cov kab mob hauv plab tsim cov khoom uas lub siab hloov mus rau hauv cov khoom muaj tshuaj lom hu ua trimethylamine oxide. Cov tshuaj no ua rau kev txhim kho cov cholesterol plaques hauv cov hlab ntsha thiab yog li ua rau muaj kev pheej hmoo ntawm plawv nres thiab mob stroke.
- Muaj cov kev hloov zoo nyob hauv kev ua haujlwm ntawm cov noob
Cov kws tshawb fawb tau tshawb pom qhov tseem ceeb: ib puag ncig ib puag ncig thiab kev ua neej nyob tuaj yeem hloov peb cov noob thiab ua haujlwm. Piv txwv li, cov tshuaj tiv thaiv kab mob thiab lwm yam khoom muaj txiaj ntsig uas peb tau txais los ntawm cov zaub mov cog tuaj yeem hloov pauv cov noob kom ua kom zoo dua peb cov cell los kho cov DNA puas. Ib qho ntxiv, kev noj zaub mov raws tsob ntoo, nrog rau lwm yam kev hloov pauv hauv lub neej, ua kom ntev telomeres ntawm qhov kawg ntawm cov chromosomes, uas pab ua kom DNA ruaj khov. Ntawd yog, hlwb thiab cov ntaub so ntswg, vim tiv thaiv los ntawm telomeres ntev dua, hnub nyoog qeeb dua.
- Txoj kev pheej hmoo ntawm kev tsim cov ntshav qab zib poob qis II hom
Muaj ntau qhov kev tshawb fawb qhia pom tias tsiaj protein, tshwj xeeb tshaj yog los ntawm cov nqaij liab thiab ua tiav, ua rau muaj kev pheej hmoo ntawm hom II mob ntshav qab zib. Piv txwv li, tshawb fawb Cov Kws Paub Kev Noj Qab Nyob Zoo Ua Raws Kev Kawm Rov Qab Xyuas thiab Kev Saib Xyuas Neeg Mob pom tau tias kev nce ntxiv ntawm kev noj nqaij liab los ntawm ntau dua ib nrab ntawm ib hnub noj muaj feem cuam tshuam nrog 48% muaj kev pheej hmoo mob ntshav qab zib ntau dua 4 xyoos.
Hom XNUMX mob ntshav qab zib thiab noj nqaij cuam tshuam li cas? Muaj ntau txoj hauv kev: tsiaj rog, tsiaj txhu tsiaj, thiab cov tshuaj nitrate khaws cia hauv cov nqaij ua rau lub cev puas hlwb, ua rau mob hnyav, ua rau hnyav nce, thiab cuam tshuam nrog kev tsim cov tshuaj insulin.
Koj yuav txo koj txoj kev pheej hmoo ntawm kev tsim cov ntshav qab zib hom II los ntawm kev txiav tawm cov zaub mov tsiaj thiab hloov mus rau kev noj zaub mov raws li tag nrho, cov khoom noj uas cog raws tsob nroj. Cov tseem grain yog tshwj xeeb hauv kev tiv thaiv zoo tiv thaiv ntshav qab zib hom II. Koj tsis yuam kev: Carbs qhov tseeb yuav tiv thaiv koj los ntawm ntshav qab zib! Kev noj zaub mov zoo rau tsob ntoo tuaj yeem pab txo qis cov tsos mob ntshav qab zib lossis tseem rov ua nws yog tias qhov kuaj mob twb tau ua tiav lawm.
- Tswj cov nyiaj kom raug thiab hom protein nyob hauv kev noj zaub mov
Rov qab mus rau qhov kev ntseeg nrov, cov protein ntau dhau (thiab nws zoo li yog tias koj noj nqaij) tsis ua rau peb muaj zog lossis yuag, muaj ntau dua kev noj qab haus huv. Ntawm qhov tsis sib xws, cov protein ntau yog khaws cia ua rog (rog dhau, cov neeg tsis ntseeg siab - nyeem txoj kev kawm ntawm no) lossis hloov mus rau hauv pov tseg, thiab nws yog tsiaj protein uas yog qhov tseem ceeb ua rau cov hnyav nce, mob plawv, ntshav qab zib, mob thiab mob cancer.
Cov protein nyob hauv cov zaub uas cog hauv lub cev tiv thaiv peb los ntawm ntau yam kab mob mus ntev. Thiab koj tsis tas yuav taug qab koj cov protein kom tsawg lossis siv cov khoom noj muaj protein ntau thaum ua raws li kev noj zaub mov cog: yog tias koj noj ntau yam zaub mov, koj yuav tau txais protein txaus.
Kab lus no yog saib raws cov ntaub ntawv npaj los ntawm Michelle McMacken, Tus Tuav Xib Fwb hauv Tsev Kawm Ntawv Tshuaj ntawm New York University.