txheem
- Txhim khu kev tiv thaiv menyuam yaus los ntawm kev noj zaub mov: cov kws tshaj lij kev xav
- Probiotics, rau sab saum toj plab hnyuv flora
- Txiv hmab txiv ntoo thiab zaub rau vitamin C
- Cov ntses oily, rau omega 3 thiab vitamin D
- Cov txuj lom thiab tshuaj ntsuab los tiv thaiv kab mob
- Proteins, rau lawv cov ntsiab lus hlau
Txhim khu kev tiv thaiv menyuam yaus los ntawm kev noj zaub mov: cov kws tshaj lij kev xav
Dab tsi yuav tsum tau muab tso rau hauv cov me nyuam daim phiaj kom muaj kev noj qab nyob zoo thoob plaws lub caij ntuj no? Dr Catherine Laurençon, ptus kws kho tshwj xeeb hauv micro-kev noj haus hauv Menton (Maritime Alps), muab nws cov lus qhia rau peb:“Yuav tiv thaiv kab mob, lub cev muaj ob peb daim cartridges. Ua ntej tshaj plaws, tshuaj tiv thaiv, proteins, muaj peev xwm txheeb xyuas cov kab mob lossis kab mob thiab ua rau muaj kev tiv thaiv kab mob. Ces, ntshav dawb uas tua kab mob. Thiab tom qab, T lymphocytes uas ua kom cov qe ntshav dawb. Khoom noj khoom haus ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm zoo no. “
Probiotics, rau sab saum toj plab hnyuv flora
Kev sib raug zoo ntawm lub plab zom mov thiab kev tiv thaiv kab mob yog dab tsi? Zoo li astonishing li nws yuav suab, txoj hnyuv hauv ob sab phlu ua raws li lub ntuj barrier tiv thaiv kab mob. "Peb-plaub ntawm kev tiv thaiv kab mob tshwm sim hauv cov hnyuv," piav qhia tus kws kho mob menyuam yaus Dr. Laurençon. Cov kab mob uas ua rau peb lub plab hnyuv ua si ntau lub luag haujlwm. Lawv tiv thaiv cov kab mob "phem" los ntawm kev teeb tsa, pab kev zom zaub mov thiab txhawb kev tiv thaiv kab mob. Nyob rau hauv cov zaub mov yuav nrhiav tau Cov kab mob "zoo", cov npe nrov probiotics?Cov mis nyuj me nyuam mos tam sim no yuav luag tag nrho cov uas muaj probiotics. Kuj muaj qee qhov hauv cov khoom noj siv mis, yogurts, cheeses dawb thiab fermented mis nyuj xws li kefir. Qee cov fermented cheeses xws li Gouda, Mozzarella, Cheddar, Camembert lossis Roquefort kuj muaj nws. Ntawm qhov tod tes, cov khoom qab zib qab zib tsis muaj ib qho. Txhawm rau txhawb nqa cov txiaj ntsig zoo ntawm cov kab mob "zoo" plab hnyuv, nws yog ib qho tseem ceeb kom muab rau koj tus menyuam. prebiotics.
Kuv tuaj yeem nrhiav prebiotics nyob qhov twg?
Nyob rau hauv fibers ntawm tej yam zaub thiab txiv hmab txiv ntoo. Ntawm cov saum 5: artichoke, Jerusalem artichoke, txiv tsawb, leek thiab asparagus. Nws kuj tseem pom muaj nyob hauv cov zaub lacto-fermented xws li sauerkraut, thiab hauv cov qhob cij cij ntuj.
Txiv hmab txiv ntoo thiab zaub rau vitamin C
Txhawm rau tiv thaiv kev tiv thaiv saum toj kawg nkaus, nws yog ib qho tseem ceeb kom khaws cov vitamins, minerals thiab fiber. Hauv kev xyaum: cov txiv hmab txiv ntoo uas muaj vitamin C pab ua kom cov qe ntshav dawb thiab txhawb kev tsim cov interferon, ib qho molecule uas txhawb kev tiv thaiv kab mob. Sab saum toj: citrus txiv hmab txiv ntoo, kiwis thiab liab txiv hmab txiv ntoo. Yog tias nws mob khaub thuas, ntxiv cov txiv hmab txiv ntoo no rau txhua pluas noj rau ob peb hnub. Raws li rau zaub, tag nrho cov cabbages muaj vitamin C. Ib yam li cov txiv kab ntxwv-xim zaub - zaub ntug hauv paus, taub dag, taub dag ... Ditto rau yaj lub lettuce, fennel los yog spinach, uas kuj muab vitamin A. Qhov zoo tshaj plaws rau stimulating lub hlwb ntawm cov pa thiab plab hnyuv mucous daim nyias nyias, super barriers tiv thaiv microbes. Paris nceb, oyster nceb, thiab cov neeg ntawm Japanese keeb kwm xws li Shitakes muaj polysaccharide, ib qho molecule uas ua rau cov qe ntshav dawb nce ntxiv thiab lawv cov haujlwm.
Nws muaj mob khaub thuas?
Muab cov txiv hmab txiv ntoo tso rau hauv tag nrho nws cov pluas noj - citrus txiv hmab txiv ntoo, kiwis, txiv hmab txiv ntoo liab tshwj xeeb - rau ob peb hnub, nws yuav muab cov punch rau nws lub cev tam sim ntawd.
Cov ntses oily, rau omega 3 thiab vitamin D
Mackerel, sardines, herring ... muab tseem ceeb fatty acids, nto moo omega 3, uas muaj cov tshuaj tiv thaiv kab mob thiab pab lub cev tiv thaiv kab mob. Tsis tas li ntawd, oily ntses muaj vitamin D, uas boosts lub cev tiv thaiv kab mob. Cov phooj ywg zoo muab tso rau ntawm daim phiaj ntawm tus yau, ob zaug ib lub lim tiam. Xaiv cov khoom zoo: Label Rouge, "Bleu Blanc Cœur", organic logo "AB" lav qhov tsis muaj GMOs ...
Qhov tseem ceeb, vitamin D
Koj tus kws kho mob yuav muab tshuaj rau koj tus menyuam thaum lub hnub ci qis rau lub hlis, hauv ampoules lossis tee. Tab sis nco ntsoov tias nws muaj nyob hauv qee yam khoom noj xws li ntses rog lossis butter. Nws kuj pom muaj nyob rau hauv cov nqaij nruab nrog cev xws li nyuj los yog nqaij qaib siab. Koj tuaj yeem muab rau koj tus menyuam hnub nyoog 1 xyoos.
Cov txuj lom thiab tshuaj ntsuab los tiv thaiv kab mob
Peb tsis tas yuav twv kom nchuav lub phaj ntawm tus yau tshaj plaws thiab tseem, qee cov txuj lom thiab tshuaj ntsuab muaj cov tshuaj tiv thaiv kab mob thiab tshuaj tua kab mob. Sib txawv txhua hnub ntawm qej, mint, chives, basil… Yuav tsum siv me me los ntawm qhov pib ntawm kev faib zaub mov.
Spice sab
Tos 18 lub hlis rau cov txuj lom xws li thyme, rosemary, qhiav, turmeric, paprika, cumin, curry ...
Proteins, rau lawv cov ntsiab lus hlau
Tsiaj txhu thiab zaub proteins muab cov hlau uas yog ib qho ntawm cov roj ntawm lub cev tiv thaiv kab mob. Tseeb tiag, yog tias koj tus menyuam tsis muaj hlau, nws lub cev qeeb. Tam sim ntawd, nws nkees nkees thiab muaj kev pheej hmoo ntawm mob khaub thuas thiab lwm yam kab mob. Txhawm rau muab nws cov hlau txaus, thawj koom ruam ntawm cov tsiaj proteins uas tau muab ntau tshaj plaws. Muab tso rau hauv cov ntawv qhia zaub mov: nqaij liab (nqaij nyuj, yaj, os) ob zaug ib lub lim tiam. Cov nqaij dawb (nqaij qaib, nqaij nyug…) kuj tau ob zaug hauv ib lub lis piam. Tsis hais cov qe, qhov chaw ntawm selenium thiab nws cov amino acids yog qhov tseem ceeb rau kev loj hlob thiab kho cov ntaub so ntswg. Yuav tsum tau noj ib zaug lossis ob zaug hauv ib lub lis piam. Kuj bet rau zaub nplua nuj nyob rau hauv hlau: peppers, leeks, qos yaj ywm. Thiab ntawm legumes: tag nrho cov taum, lentils, soybeans, peas (chick, phua).