Tshuaj Kho Mob Ntshav Qab Zib

Cov kev cai noj zaub mov uas yuav pab txhawb kev noj qab haus huv ntawm lub plawv thiab cov hlab ntsha

Cov kab mob plawv tseem yog qhov ua rau tuag nyob hauv ntau lub tebchaws hauv ntiaj teb, suav nrog Russia. Txhua hnub peb txhua tus xaiv: ua qhov zoo lossis ua phem rau peb lub siab. Txhua hnub peb tuaj yeem pab nws los ntawm kev nyiam yam tsawg kawg taug kev luv luv hla lub npav, cov txiv hmab txiv ntoo siav hla ib daim ncuav mog qab zib. Hauv qab no yog cov npe ntawm cov zaub mov noj qab haus huv uas txhim kho lub plawv ua haujlwm.

Cov vitamins ntxiv dag zog rau lub plawv

Ib qho ntawm cov khoom xyaw tseem ceeb hauv superfoods yog antioxidants. Vitamins A, C, D, E muaj antioxidant zog, nrog rau ntau yam minerals thiab phytonutrients xws li carotenoids thiab polyphenols pom nyob rau hauv zaub thiab txiv hmab txiv ntoo.

TOP 10 cov zaub mov zoo tshaj plaws rau lub plawv

Yog li lawv yog dab tsi, cov khoom noj muaj txiaj ntsig tshaj plaws rau kev ntxiv dag zog rau lub plawv thiab cov hlab ntsha?

1. blueberries

Blueberries muaj cov tshuaj tiv thaiv antioxidants hu ua polyphenols. Lawv tiv thaiv cov hlab ntsha los ntawm kev puas tsuaj los ntawm o. Anthocyanins pab tiv thaiv ntshav siab.

2. Txiv roj roj

Monounsaturated fats, uas yog nplua nuj nyob rau hauv zaub roj, nrog rau cov roj txiv roj roj ntxiv (ntxiv nkauj xwb), tiv thaiv lub plawv thiab hlab plawv

3. Ceev

Almonds, walnuts, thiab macadamia yog ntim nrog cov vitamins, minerals, proteins, thiab cov rog noj qab haus huv. Cov rog no nce qib ntawm cov roj (cholesterol) zoo, thiab "phem" cholesterol yog nqa los ntawm cov hlab ntsha mus rau lub siab, qhov twg nws raug rhuav tshem. Cov txiv ntoo kuj muaj vitamin E, uas tiv thaiv cov hlab ntsha puas tsuaj los ntawm cov dawb radicals.

4. Cov ntses rog nyob hauv dej txias

Cov khoom noj muaj txiaj ntsig zoo rau lub plawv thiab cov hlab ntsha: salmon, mackerel, anchovies, herring, trout, sardines yog nplua nuj nyob rau hauv omega-3 fatty acids. Lawv tiv thaiv lub plawv, txo cov roj cholesterol thiab ntshav siab, txo qhov mob, thiab ua kom cov plaque nyob rau hauv cov hlab ntsha.

5. Tsaus ntsuab nplooj zaub

Kale, spinach, thiab lwm yam zaub ntsuab muaj carotenoids, folic acid, magnesium, potassium, thiab calcium. Electrolytes normalize ntshav siab, carotenoids thiab lwm yam as-ham tiv thaiv cov hlab ntsha ntawm phab ntsa ntawm oxidative puas, thiab folate pab txo homocysteine ​​​​cov qib, uas tuaj yeem ua rau cov hlab plawv.

6. Dark chocolate

Epicatechin nyob rau hauv cocoa nce cov concentration ntawm nitric oxide, ib tug tseem ceeb compound rau cov hlab ntsha noj qab haus huv, thiab pab tswj cov ntshav siab. Xaiv cov qhob noom xim kasfes nkaus xwb nrog cov ntsiab lus cocoa tsawg kawg yog 70%.

7. Avocado

Avocados, uas yog nplua nuj nyob rau hauv lub plawv noj qab nyob zoo monounsaturated fats thiab vitamin E, txuas ntxiv rau cov npe ntawm cov zaub mov noj qab haus huv lub plawv. Ntxiv rau zaub xam lav kom nce kev nqus ntawm carotenoids (xws li spinach, txiv lws suav, carrots, peppers), uas kuj tiv thaiv lub plawv.

8. Chia thiab flax noob

Lawv yog nplua nuj nyob rau hauv omega-3 fatty acids, alpha-linolenic acid, minerals, soluble thiab insoluble fiber.

9. Qej

Los ntawm kev tiv thaiv kev txhaws ntawm cov hlab ntsha, qej slows txoj kev loj hlob ntawm atherosclerosis thiab txo cov ntshav siab. Thiab ntau yam antioxidants ntuj pab tiv thaiv lub plawv thiab cov hlab ntsha.

10. Txiv lws suav

Txiv lws suav muaj carotenoids thiab muaj zog antioxidant lycopene. Nws txo cov ntshav siab thiab qib roj cholesterol, yog li tiv thaiv lub plawv thiab cov hlab ntsha.

Sab saum toj ntawm cov khoom noj phem tshaj plaws rau lub plawv

Rau kev noj qab haus huv zoo thiab kev noj qab haus huv, nws yog ib qho tseem ceeb uas yuav tau sim noj cov zaub mov uas muaj cov khoom noj uas muaj cov tshuaj antioxidants. Nyob rau tib lub sijhawm, nws yog ib qho tsim nyog yuav tsum txo qis kev noj cov calories uas ua rau cov kab mob "kho" . Tau kawg, qee zaum koj tuaj yeem pamper koj tus kheej, koj tsuas yog xav paub thaum twg yuav tsum nres. Koj twb paub tias cov zaub mov twg zoo rau lub plawv, tab sis cov khoom noj uas ua rau mob hauv lub cev.

1. Ntxiv qab zib

Ntxiv qab zib (piv txwv li, hauv cov khoom noj uas ua tiav) txhawb kev tso tawm ntawm cov kab mob cytokines.

2. Refined carbohydrates

Cov hmoov nplej dawb, nplej dawb thiab cov zaub mov siav muaj kev cuam tshuam sai rau cov ntshav qab zib thiab paub txog lawv cov teebmeem inflammatory. Sim xaiv cov khoom noj uas tsis tau ua tiav tag nrho cov carbohydrates thiab cov khoom noj tau los (bread, pasta, thiab lwm yam) - buckwheat, amaranth, millet, teff, oats, pob kws, quinoa, spelled.

3. hloov

Lawv muaj nyob rau hauv cov khoom noj ceev thiab kib thiab ci xws li pastries, ncuav qab zib, donuts, khoom noj txom ncauj, crackers, chips, thiab ib co margarines. Kev tshawb fawb tau pom tias kev noj cov rog trans rog yog txuam nrog ntau dua ntawm cov kab mob biomarkers hauv cov ntshav.

4. Monosodium glutamate - tsw txhim kho

Monosodium glutamate pab txhawb kev loj hlob ntawm qhov mob tseem ceeb, kev rog rog thiab hom II mob ntshav qab zib. Tsis tas li ntawd, nws ua rau daim siab mob thiab tsis muaj cawv steatohepatitis.

5. Noj haus tshuaj

Cov no suav nrog tag nrho cov khoom noj uas tsis yog ntuj uas ntxiv rau cov zaub mov kom ua rau lub neej txee, txo nqi, thiab hloov lub ntuj saj. Piv txwv li, preservatives, khoom qab zib sweeteners, xim thiab tsw.

6. Cawv ntau dhau

Cov cawv me me - txog 7 tus qauv haus dej hauv ib as thiv twg - kuj tseem muaj txiaj ntsig rau lub cev, raws li ntau cov kev tshawb fawb, tab sis dhau mus cov tshuaj no ntau ntxiv cov roj ua rau mob.

Cov lus pom zoo dav dav rau kev txhim kho kev ua haujlwm ntawm cov hlab plawv

Ntau yam kev tshawb fawb qhia tau hais tias taug kev tsuas yog 1-2 teev hauv ib lub lis piam (uas yog, 15-20 feeb hauv ib hnub) txo qis qhov tshwm sim ntawm kev mob plawv, mob stroke lossis ntshav qab zib, thiab txo qhov kev pheej hmoo ntawm kev tuag ntxov ntxov.

Tsuas muaj ib txoj hauv kev los tshem tawm qhov mob - noj zaub mov hauv lawv "natural form". Muab kev nyiam rau cov carbohydrates nyuaj (xws li txiv hmab txiv ntoo thiab zaub tshiab). Txo koj cov khoom noj kom tsawg ntawm omega-6 cov roj nplua nuj thiab cov zaub mov ua tiav nrog lawv. Nco ntsoov tias koj xav tau cov zaub mov thiab cov vitamins kom koj cov hlab plawv noj qab haus huv.