Vim li cas cov nroj tsuag prolong lub neej?
Hauv ntau cov kev tshawb fawb txog lub ntsiab lus ntawm lub neej expectancy thiab txo txoj kev pheej hmoo ntawm cov kab mob, kev noj cov nroj tsuag tau hais nyob rau hauv ib txoj kev los yog lwm qhov. Peb txhua tus pib muaj cov ntaub ntawv sib txawv ntawm lub cev, thiab, ntawm chav kawm, tsis tsuas yog zaub mov tiv thaiv peb ntawm cov kab mob. Txawm li cas los xij, nws ua lub luag haujlwm tseem ceeb. Cov khoom noj "laus" feem ntau yog cov uas tsim cov acidic ib puag ncig hauv lub cev (qab zib, cawv, cov nplej ua kom zoo, cov zaub mov tiav thiab nqaij liab). Kev siv cov khoom zoo li no ua rau cov kab mob plawv, rog rog, ntshav qab zib, o, uas ua rau peb lub neej zoo.
Yuav noj li cas? Cov zaub mov twg txhim kho qhov zoo thiab ntev ntawm peb lub neej? Tsom ntsoov rau cov khoom noj tseem ceeb tshaj plaws thiab ntxiv rau koj cov khoom noj txhua hnub. Qhov no yuav pab hloov tus cwj pwm tsis zoo los ntawm "dab tsi kuv noj tsis tau" mus rau "dab tsi kuv noj tau". Nov yog 8 cov khoom lag luam zoo tshaj plaws:
1. Nplooj ntsuab thiab zaub ntsuab
Cov zaub mov ntsuab yuav tsum yog lub hauv paus ntawm kev noj haus, vim tias lawv tsim "lub hauv paus" ntawm txhua yam zaub mov pyramid. Ntsuab zaub muaj cov vitamins, minerals, proteins. Cov no yog cov khoom noj alkalizing tshwj xeeb uas peb tuaj yeem noj txhua xyoo puag ncig. Kale, kale, chard, broccoli, arugula thiab spinach yog cov kev xaiv zoo tshaj plaws vim tias lawv muaj cov calcium, protein, hlau, chlorophyll, magnesium, vitamins B, C, A thiab E. Lawv kuj muaj ntau yam antioxidants uas pab tiv thaiv kev mob qog noj ntshav thiab lwm yam. kab mob.
2. Berries thiab pomegranate
Berries thiab pomegranates yog unprecedented anti-hnub khoom. Lawv ntxiv dag zog rau lub paj hlwb, tiv thaiv lub plawv, tiv thaiv kev puas tsuaj ntawm cellular uas ua rau Alzheimer's tus kab mob, muaj qhov ntsuas glycemic qis, thiab yog li ntawd khaws cov tshuaj insulin nyob rau hauv ib txwm muaj. Ntxiv rau, berries muaj fiber ntau, uas txhais tau hais tias lawv txhim kho kev zom zaub mov, txo cov roj cholesterol, thiab pab tswj qhov hnyav. Berries muaj ntau yam antioxidants, uas, nyob rau hauv lem, yog tsim los tua dawb radicals - lub ntsiab ua rau aging. Pomegranates thiab berries zoo rau lub plawv noj qab haus huv thiab zoo ntshav ncig. Cov no yog cov khoom noj zoo heev uas muaj cov khoom noj uas tuaj yeem tiv thaiv kev nco thiab lub hlwb puas.
3. Voom
Cocoa (raws li chocolate) yog ib qho khoom noj zoo tshaj plaws los txhawb lub plawv thiab lub hlwb. Cocoa yog nplua nuj nyob rau hauv cov tshuaj uas tswj cov ntshav siab thiab cov suab thaj. Yog tias koj tab tom nrhiav ib txoj hauv kev kom tau txais zaub mov txaus, saib tsis muaj ntxiv tshaj li cov hmoov cocoa hmoov. Raw cacao yog qhov zoo rau kev noj qab haus huv ntawm cov hlab plawv, kev ncig, cov tshuaj hormones, thiab txawm tias plab zom mov (vim nws cov ntsiab lus zoo ntawm cov kab mob).
4. Txiv kab ntxwv cag qoob loo
Cov qos yaj ywm qab zib (yam), butternut squash, thiab carrots yog nplua nuj nyob rau hauv beta-carotene (ib daim ntawv cog lus ntawm vitamin A) rau kev tiv thaiv kab mob. Txiv kab ntxwv zaub yog ib qho kev xaiv zoo rau kev tiv thaiv kab mob thiab kab mob plawv. Nws yog lub hauv paus ntawm fiber ntau thiab noj qab haus huv complex carbohydrates uas qeeb metabolism zoo dua li feem ntau cov nplej thiab cov txheej txheem carbohydrates. Lawv tswj cov qib insulin thiab txo cov kev ntxhov siab oxidative uas tuaj yeem ua rau mob ntshav qab zib, kab mob plawv, thiab rog rog. Txiv kab ntxwv zaub kuj tseem nyob rau hauv daim ntawv teev npe tiv thaiv hnub nyoog, lawv ua rau cov tawv nqaij noj qab haus huv thiab zoo nkauj dua vim muaj cov ntsiab lus siab ntawm antioxidants. Muaj tsawg kawg ib yam ntawm cov npe no (siav lossis nyoos) hauv koj cov zaub mov txhua hnub.
5. Avocado
Lub avocado tam sim no hu ua "txiv apples tshiab" hauv kev lag luam kev noj qab haus huv, thiab tsis tau hlub ntau rau nws saj li rau nws cov khoom tsis zoo. Avocados muaj vitamin E, protein, magnesium, vitamins B thiab unsaturated fats uas tiv thaiv kev laus. Kev noj avocados yooj yim digestion thiab nqus cov as-ham. Tsuas yog xyuas kom koj yuav cov avocados siav, uas yog qhov zoo tiag tiag. Sim hloov ib qho ntawm cov khoom siv mis nyuj uas koj nyiam nrog lawv - koj yuav hnov qhov txawv. Avocado yog ntau yam khoom noj uas tuaj yeem siv rau hauv txhua lub tais, los ntawm qab zib mus rau savory.
6. Txiv raub paum
Nws yog ib qho kev noj qab haus huv thiab saj ntawm cov rog, fiber ntau thiab protein. Cov tshuaj muaj nyob rau hauv txiv maj phaub txhawb lub cev tiv thaiv kab mob thiab lub hlwb, uas nyob rau hauv lem ho nce lub neej expectancy. Txiv maj phaub pab lub cev tswj cov roj cholesterol kom txaus, uas tsim nyog rau kev tsim cov tshuaj hormones. Qhov kom zoo dua no ua rau txiv maj phaub thiab lwm cov roj zaub yog lwm txoj hauv kev rau tsiaj rog. Txiv maj phaub kuj muaj cov tshuaj tiv thaiv kab mob, txhawb cov qib insulin, thiab muaj fiber ntau dua li cov nplej.
7. Walnuts (thiab lwm yam txiv ntoo thiab noob)
Txiv ntseej thiab noob yog qee yam khoom noj zoo tshaj plaws rau kev ua neej ntev vim tias lawv txo qhov mob thiab txhim kho cov hlab plawv. Walnuts, piv txwv li, yog ib qho ntawm omega-3 fatty acids uas txhim kho lub hlwb thiab lub plawv ua haujlwm, txawm tias txo qhov hnyav. Hemp noob, flax, chia thiab taub dag noob kuj yog qhov zoo ntawm omega-3s. Almonds thiab cashews kuj muaj magnesium thiab hlau, ua kom cov metabolism hauv, pab tiv thaiv qaug zog thiab txo qis cov tshuaj insulin. Tsuas yog tsis txhob hnov qab tias cov txiv ntoo muaj calorie ntau ntau, yog li noj tsis pub ntau tshaj 1-3 servings (30-90g) ntawm txiv ntseej ib hnub twg.
8. Cov txiv av
Apples yog cov khoom lag luam nyob ntev. Cov paj lug Askiv hais tias, "Ib lub txiv apple ib hnub, koj tsis xav tau kws kho mob," thiab nws tsis deb ntawm qhov tseeb: txiv apples yog nyob rau saum cov npe ntawm cov khoom noj tshuaj tiv thaiv kab mob thiab lub plawv. Cov txiv apples ntsuab muaj cov suab thaj tsawg dua li cov liab liab, lawv txhawb kev tiv thaiv kab mob thiab tiv thaiv qog noj ntshav. Nyob rau tib lub sijhawm, txiv apples liab muaj ntau cov tshuaj antioxidants. Yog li ntawd, nws yog qhov zoo dua los hloov ntau yam txiv apples: Granny Smith, Opal, Fuji, Golden. Ib txwm ntxiv lawv rau hauv koj daim ntawv yuav khoom.
Lwm txoj hauv kev los ua kom lub neej muaj sia nyob yog ntxiv taum thiab lentils (yog tias koj tuaj yeem zam tau lawv), nrog rau nceb, zaub qhwv (xws li zaub qhwv), thiab txiv ntseej rau koj cov zaub mov. Thiab tsis txhob hnov qab txog kev tawm dag zog lub cev - txawm tias nws yog 30-feeb taug kev, yoga ntsiag to lossis taug kev hauv lub tiaj ua si thaum koj noj su. Kev pw tsaug zog zoo thiab tsis muaj kev ntxhov siab kuj ua rau muaj kev tiv thaiv kab mob thiab ua kom lub neej expectancy.