Parsley thiab endive, nplooj ntoo qhib ntoo qhib thiab dej khov, romano thiab zaub ntsuab, arugula thiab chard, watercress thiab kale - ntau yam ntawm cov nplooj nplooj ntsuab yog qhov zoo heev uas nws tsis nyuaj rau suav nrog lawv hauv koj cov zaub mov noj! Ntxiv lawv rau zaub xam lav thiab smoothies, ua zaub mov noj ib sab, lossis ua zaub mov noj. Vim li cas thiaj ua li no? Nov yog rau qhov laj thawj.
1. Tseg cov hluas
Vitamin K tseem ceeb heev hauv kev tiv thaiv kev hloov pauv hnub nyoog. Nws qhov tsis muaj peev xwm tuaj yeem ua rau muaj kab mob plawv, ua rau cov pob txha tsis txaus thiab ua kom cov hlab ntsha thiab ob lub raum puas tsuaj. Ib khob ntawm cov zaub ntsuab tshiab yuav muab tsawg kawg txhua hnub xav tau rau vitamin K. Kale, lossis kale, muaj rau lub sij hawm xav tau txhua hnub, dandelion zaub ntsuab tsib zaug txhua hnub yuav tsum tau ua, thiab qhia peb thiab ib nrab lub sij hawm txhua hnub xav tau.
2. Txo cov qib roj cholesterol
Lub siab siv cov roj (cholesterol) los ua cov kua tsib hauv lub cev los pab ua kom cov rog rog. Thaum cov kua qaub kua qaub khi rau cov fibers ntawm cov zaub ntsuab, nws tau tawm ntawm lub cev. Ntawd yog, daim siab yuav tsum siv cov roj (cholesterol) ntau dua los ua cov kua tsib tshiab. Vim li ntawd, cov qib roj cholesterol tau qis. Steamed mustard zaub ntsuab thiab kale ua qhov no txawm tias zoo dua li nyoos.
3. Txhim kho qhov muag pom kev
Nplooj zaub, tshwj xeeb yog kale, dandelion, zaub ntsuab, thiab Swiss chard, muaj nplua nuj nyob hauv lutein thiab zeaxanthin. Cov carotenoids pab txo txoj kev pheej hmoo ntawm cataracts thiab txhim kho kev pom tseeb tseeb.
4. Ua lub zog nquag
Ib khob ntawm cov nqaij nyoos endive muab ib feem kaum ntawm lub cev niaj hnub xav tau rau vitamin B5 (pantothenic acid). Cov vitamins B pab hloov cov carbohydrates rau hauv cov piam thaj, uas lub cev tuaj yeem siv rau lub zog. Cov no yog cov vitamins-dej-soluble vitamins, uas txhais tau tias peb lub cev tsis khaws cia, yog li koj yuav tsum tau txais lawv txhua hnub los ntawm zaub mov.
5. Ua kom cov pob txha ruaj khov
Cov khoom qab zib, uas suav nrog ntau cov zaub nplooj, pab lub siab ntxuav cov ntshav thiab txhawb kev tsim cov kua txiv zom. Thiab kuj yog qhov iab iab qhia tias muaj calcium. Nws tsis zoo li koj yuav noj zaub ntsuab txaus hauv ib hnub kom tau txais 1000 milligrams ntawm calcium (qhov pom zoo kom noj rau poj niam). Tab sis ua ke nrog lwm qhov chaw ntawm cov macronutrient, zaub ntsuab tuaj yeem pab daws cov haujlwm no. Piv txwv li, dandelion nplooj (100 grams) muaj yuav luag 20%ntawm tus nqi txhua hnub ntawm calcium, arugula - 16%, thiab mustard - 11%.
6. Tiv thaiv mob qog ua ntshav
Kale thiab mustard cov zaub ntsuab yog ua rau tsev neeg qhwv - thiab lawv yog cov superfoods tiag tiag. Tshwj xeeb, kev tshawb fawb luam tawm xyoo 2011 nyob rau hauv Journal of lub American Noj neeg Associationtau qhia qhov txuas ntawm kev noj cov zaub no thiab txo kev pheej hmoo ntawm mob hnyuv loj.
Hauv kuv app nrog zaub mov txawv Live-up! rau iOS thiab Android, koj yuav pom ntau lub tswv yim yuav ua li cas ua zaub ntsuab yooj yim thiab qab heev.