Teeb meem nrog mob pob qij txha feem ntau muaj kev tsis haum xeeb. Qee cov as-ham tuaj yeem cuam tshuam tsis zoo rau cov mob ntawm cov pob qij txha, pab tsim cov kab mob rheumatoid. Yog li ntawd, nyob rau hauv kev kho mob ntawm hom kab mob no, yuav tsum tau siv cov khoom noj kom zoo ntxiv rau kev kho mob pharmacological.
Vegan muaj pluas noj
Ntawm cov zaub mov pom zoo pab tau rau hauv kev sib ntaus sib tua kab mob, muaj cov zaub mov vegan nplua nuj nyob rau hauv zaub thiab txiv hmab txiv ntoo. Ntawm lawv: broccoli, cucumbers, leeks, parsley, celery, beets, sprouts, cabbage, carrots, strawberries, citrus txiv hmab txiv ntoo, blueberries, rosehips. Lawv yog cov nplua nuj ntawm vitamin C, uas yog qhov tseem ceeb hauv kev tsim cov collagen. Nyob rau hauv lem, nws tsim pob txha mos, txhim kho cov mob ntawm connective cov ntaub so ntswg thiab yog lub luag hauj lwm rau cov mob ntawm tendons thiab pob qij txha. Tsis tas li ntawd, txiv hmab txiv ntoo thiab zaub muab lub cev nrog antioxidants uas tiv thaiv o.
Fishes
Kev noj zaub mov vegan yuav tsum muaj cov ntses rog rog: halibut, mackerel, tuna, herring, flounder, sardines. Omega-3 fatty acids muaj nyob rau hauv cov ntses txhim kho kev sib koom ua ke thiab koom nrog hauv kev tsim cov tshuaj hormones uas soothes o. Ntses kuj muab cov vitamin D uas pab txhawb kev nqus ntawm calcium thiab muaj cov tshuaj tiv thaiv kab mob.
Spices
Cov txuj lom xws li turmeric, qhiav, cloves thiab hnub qub anise muaj zog tiv thaiv kab mob. Lawv muaj txiaj ntsig zoo hauv kev sib ntaus cov mob thiab txhav ntawm cov pob qij txha.
rog
Cov rog ua lub luag haujlwm tseem ceeb hauv kev tawm tsam cov kab mob pob qij txha. Cov rog ntawm tsiaj keeb kwm, uas inhibit qhov nqus ntawm omega-3 fatty acids, yuav tsum tau zam. Pom zoo muaj xws li linseed thiab rapeseed roj. Walnuts, noob hnav thiab almonds muaj txiaj ntsig vim muaj cov ntsiab lus siab ntawm omega-3 fatty acids. Sunflower roj, txiv roj roj thiab txiv hmab txiv ntoo roj yuav tsum raug tshem tawm ntawm kev noj haus. Lawv muaj omega-6 fatty acids, uas cuam tshuam tsis zoo rau cov pob qij txha.
Mis
Cov mis nyuj yog ib yam khoom ntawm cov protein, lub tsev thaiv rau pob txha mos. Nws tseem muaj txiaj ntsig ntau dua li cov protein ntawm cov nqaij los yog cereal keeb kwm. Txhua hnub koj yuav tsum noj 3-4 tablespoons tsev cheese thiab haus ib khob mis nyuj ntxiv, yogurt lossis kefir.
Cereals thiab legumes
Wholemeal thiab wholemeal qhob cij, wholemeal pasta, paddy mov, bran thiab legumes yog cov nplua nuj ntawm fiber ntau, uas tso cai rau koj tshem tawm qhov hnyav tshaj uas ua rau cov pob qij txha. Tsis tas li ntawd, lawv muaj cov vitamins B uas txo cov kev ntxhov siab. Kev ntxhov siab, dhau los, tuaj yeem ua rau muaj kev hloov pauv tsis zoo hauv cov kua dej synovial.
Kev noj zaub mov zoo rau cov neeg uas tawm tsam nrog kev sib koom tes yuav tsum muaj cov khoom xyaw uas tau teev tseg saum toj no. Nyob rau tib lub sijhawm, nws yog ib qho tseem ceeb kom txwv cov khoom uas tuaj yeem ua rau mob hnyav: qe, nqaij, khoom kib, khoom noj siv mis, ntsev, kas fes, cawv thiab qee yam zaub (qos yaj ywm, txiv lws suav, kua txob, eggplants). Ntawm cov khoom tsis zoo, kuj tseem muaj cov khoom noj uas muaj cov khoom noj khoom haus ntau (khoom qab zib, hu ua Suav soups, bagged chips, fast foods).