Omega-9
Peb twb paub lawm tias cov rog monounsaturated tuaj yeem tswj cov ntshav qab zib thiab txhawb kev noj qab haus huv. Xyoo tas los, algae tau nce qib raws li superfood, tab sis xyoo no lawv tau kawm yuav ua li cas ua kom cov roj noj qab haus huv nplua nuj hauv omega-9. Cov txheej txheem no tsis siv cov kab mob hloov pauv los yog cov tshuaj rho tawm, uas ua rau nws txaus nyiam dua. Cov roj zaub algae muaj cov roj ntsha monounsaturated fatty acids thiab muaj roj tsawg, thiab tuaj yeem siv rau kib thiab ci. Kev zoo nkauj ntawm cov roj kuj yog tias nws tsis muaj saj thiab tsw, yog li nws tsis lwj qhov saj ntawm cov tais diav txhua.
Nroj tsuag Probiotics
Probiotics tau nrov heev hauv ntiaj teb kev noj haus rau ntau xyoo. Cov no yog cov kab mob uas txhim kho kev zom zaub mov thiab ntxiv dag zog rau lub cev tiv thaiv kab mob, tab sis tam sim no lawv tab tom nrhiav sab nraum yogurts thiab kefirs. Cov kab mob muaj txiaj ntsig ntawm cov nroj tsuag keeb kwm tam sim no suav nrog hauv cov kua txiv hmab txiv ntoo, ntau yam dej qab zib thiab tuav.
Tsikor
Yog tias koj suav nrog cov probiotics noj qab nyob zoo hauv koj cov zaub mov, lawv xav tau cov roj zoo kom koj lub cev nqus tau lawv zoo. Chicory tsuas yog cog raws li prebiotic kev tshawb fawb pov thawj los pab tswj lub cev hnyav, txhim kho calcium nqus thiab txhim kho kev zom zaub mov. Chicory cag yuav pom nyob rau hauv cov khoom noj khoom haus, yogurts, smoothies thiab cereals, nrog rau cov hmoov nplej uas tuaj yeem muab ntxiv rau cov zaub mov thiab dej qab zib.
Khoom noj khoom haus rau hom 3 mob ntshav qab zib
Tam sim no Alzheimer's disease hu ua "hom 3 diabetes" lossis "mob ntshav qab zib ntawm lub hlwb." Cov kws tshawb fawb tau tsim cov tshuaj insulin nyob rau hauv cov hlwb hlwb, thiab hauv 2018 peb yuav xyuam xim rau kev noj zaub mov kom zoo rau lub hlwb ua haujlwm. Kev noj zaub mov raws li cov zaub ntsuab ntsuab, txiv ntoo, thiab txiv ntoo tuaj yeem tiv thaiv kab mob Alzheimer, tab sis blueberries yog qhov tseem ceeb ntawm cov kws tshaj lij.
Ib txoj kev tshawb fawb tsis ntev los no tau luam tawm nyob rau hauv European Journal of Nutrition pom tias noj ib khob ntawm blueberries (tshiab, khov, los yog hmoov) txhua hnub ua rau muaj kev hloov pauv zoo hauv kev txawj ntse hauv cov neeg laus dua li cov placebo. Yog li xyoo no, cia siab tias yuav pom blueberry hmoov ua ib qho khoom noj khoom haus, nrog rau cov khoom xyaw hauv ntau yam khoom qab zib thiab kua ntses.
Pseudo Grain
Qee lub sij hawm ua noj tag nrho cov nplej noj qab haus huv dhau los ua teeb meem loj vim nws siv sijhawm ntau heev. Yog li cov tuam txhab zaub mov tau los nrog txoj hauv kev los muab peb cov pseudo-grains xws li buckwheat, amaranth thiab quinoa. Nyob rau hauv 2018, ntawm lub rhawv ntawm cov khw muag khoom, peb yuav pom ib feem ntawm cov khoom uas muaj ntau yam additives (nceb, qej, tshuaj ntsuab), uas koj tsuas yog yuav tsum ncuav boiling dej thiab tawm rau 5 feeb.
2.0 Stevia
Stevia yog ib qho khoom qab zib nrov ntawm cov neeg uas xav txo qis qab zib thiab txiav calories. Qhov kev thov rau stevia tau loj hlob txhua lub hlis, tab sis cov khoom tsis nyob deb. Xyoo no, qee lub tuam txhab yuav muab nws nrog cov suab thaj xim av, cov qab zib qab zib, thiab zib ntab kom ua tiav cov khoom qab zib thiab calorie ntsiab lus. Cov khoom no yog ib txwm qab zib dua li cov qab zib ua kom zoo, yog li koj tsuas yog yuav tsum siv ib nrab ntawm koj li kev noj qab haus huv.
Curd - tshiab Greek yogurt
Nyob rau hauv xyoo tas los no, tsev cheese tau raug kho raws li cov khoom lag luam rau cov neeg ncaws pob thiab poob phaus. Tam sim no dhau los ua neeg nyiam, cov tuam txhab khoom noj tab tom nrhiav txoj hauv kev tshiab los siv tsev cheese ua cov khoom xyaw tseem ceeb, vim nws muaj cov protein ntau dua li cov Greek yogurt. Ntau lub khw muag khoom muag muag tsev cheese thiab txiv hmab txiv ntoo tshiab yam tsis muaj cov khoom siv dag zog, uas ua rau nws yooj yim dua los haus cov khoom noj qab haus huv.
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