Watercress, bok choy, chard thiab beet zaub ntsuab yog ib co ntawm cov zaub uas muaj as-ham ntau packed nrog cov vitamins thiab minerals, raws li kev tshawb fawb tshiab.
Nyob rau tib lub sijhawm, koj yuav tsum tsis txhob cia siab tias yuav khoom noj los ntawm raspberries, tangerines, qej thiab dos, raws li tib txoj kev tshawb fawb.
Cov txheej txheem kev noj haus hauv tebchaws hais txog qhov tseem ceeb ntawm "zog" txiv hmab txiv ntoo thiab zaub, uas cuam tshuam nrog kev txo qis ntawm cov kab mob ntev.
Txawm li cas los xij, tus kws sau ntawv ntawm txoj kev tshawb fawb sau tseg tias tam sim no tsis muaj kev faib tawm meej ntawm cov zaub mov muaj txiaj ntsig ntawm cov zaub, uas yuav qhia tau tias cov khoom twg yuav tsum tau muab faib ua "zog".
Hauv nws qhov kev nthuav qhia, Jennifer Di Noya, tus kws tshaj lij ntawm kev noj qab haus huv ntawm William Patterson University, Wayne, New Jersey, tau sau cov npe raws li kev noj zaub mov muaj txiaj ntsig ntawm cov txiv hmab txiv ntoo thiab zaub siv cov ntaub ntawv los ntawm USDA.
Di Noya hais tias "Cov khoom noj khoom haus qib siab muaj cov khoom noj muaj txiaj ntsig-rau-calorie piv," Di Noya hais. “Cov ntsiab lus tuaj yeem pab cov neeg siv khoom tsom mus rau lawv cov kev xav tau ntawm lub zog txhua hnub thiab yuav ua li cas thiaj li tau txais cov khoom noj kom ntau li ntau tau los ntawm cov khoom noj. Cov qeb duas qhia meej txog cov khoom noj muaj txiaj ntsig ntawm cov khoom noj sib txawv thiab tuaj yeem pab qhia kev xaiv. "
Di Noya suav cov khoom noj muaj txiaj ntsig ntawm 47 txiv hmab txiv ntoo thiab zaub thiab pom tias tag nrho tab sis rau qhov ua tau raws li cov qauv rau "zog" zaub mov.
Hauv kaum sab saum toj - zaub cruciferous thiab tsaus ntsuab. Nyob rau hauv kev txiav txim, lawv yog watercress, bok choy, chard, beet zaub, ua raws li spinach, chicory, nplooj lettuce, parsley, romaine lettuce, thiab collard zaub.
Tag nrho cov zaub no muaj cov vitamins B, C, thiab K, hlau, riboflavin, niacin, thiab folic acid - cov khoom noj uas pab tiv thaiv lub cev los ntawm mob qog noj ntshav thiab mob plawv.
Lori Wright, tus cev lus ntawm Academy of Nutrition thiab Dietetics hais tias "Cov zaub ntsuab no yog qhov zoo nyob rau saum cov npe ntawm cov zaub 'zog'," hais tias Lori Wright.
Wright hais tias "Lawv muaj cov vitamins B siab, thiab lawv cov nplooj muaj fiber ntau," Wright hais. - Yog tias koj xav txog cov nroj tsuag, nws yog nyob rau hauv nplooj uas cov as-ham khaws cia. Cov nplooj ntoo no tau ntim nrog cov zaub mov, vitamins, thiab fiber ntau thiab muaj calories tsawg heev. "
Cov neeg uas txiav cov nplooj ntawm cov nroj tsuag xws li celery, carrots, los yog beets "txiav ib feem tseem ceeb," hais tias Wright, tus pab xibfwb ntawm lub koom haum ntawm Public Health ntawm University of South Florida, Tampa.
Rau txiv hmab txiv ntoo thiab zaub tsis suav nrog hauv daim ntawv teev cov khoom siv zog: raspberries, tangerines, cranberries, qej, dos thiab blackberries. Txawm hais tias lawv txhua tus muaj cov vitamins thiab minerals, lawv tsis nplua nuj nyob rau hauv cov as-ham, txoj kev tshawb fawb hais tias.
Cov npe tag nrho yog luam tawm Lub Rau Hli 5 hauv phau ntawv Journal Chronic Disease Prevention. Cov neeg yuav tau txais cov as-ham los ntawm cov nroj tsuag no txawm lawv noj nyoos los yog ua noj. Qhov tseem ceeb yog tsis txhob boil lawv, hais tias Wright.
"Koj tau txais 100% ntawm cov vitamins thiab minerals hauv cov zaub tshiab," nws hais. "Yog tias koj ua noj lawv, koj yuav poob qee qhov, tab sis tsis ntau."
Txawm li cas los xij, thaum zaub mov siav, cov vitamins B, C thiab lwm yam khoom noj tuaj yeem rub tawm, Di Noya thiab Wright hais.
Di Noya hais tias "Cov neeg ua noj ua haus uas ua zaub ntsuab thiab zaub qhwv yuav tsum khaws cov dej los ntawm lub rhaub, los ntawm kev siv nws thaum noj mov lossis ntxiv rau cov kua ntses thiab kua zaub," Di Noya hais. Wright pom zoo nrog nws: “Peb pom zoo kom siv kua. Yog tias koj noj taum ntsuab, ntxiv me ntsis decoction, "nws hais.