Khoom noj rau poj niam

Cov kws kho tsiaj tau sau txog kev siv qhov sib txawv hauv kev xav ntawm ib yam los ntawm cov txiv neej thiab poj niam. Txawm li cas los xij, qhov sib txawv ntawm cov zaub mov tsis tau sib tham txog tam sim no. Tab sis nyob rau hauv vain, vim hais tias cov neeg sawv cev ntawm ob tus poj niam txiv neej tsis txawv tshwj xeeb los ntawm thawj thiab theem nrab kev sib deev yam ntxwv, tab sis kuj los ntawm qhov tshuaj tiv thaiv system thiab caj ces. Raws li qhov tshwm sim, cov poj niam txom nyem los ntawm qee cov kab mob, thaum tus txiv neej - lwm tus.

Tsis tas li ntawd, kev ua haujlwm ntawm tus kheej cov kabmob thiab cov tshuab hauv txiv neej thiab poj niam yog ua tiav txoj kev sib txawv. Qhov siv zog thiab cov hauv paus ntsiab lus ntawm lawv kev ua haujlwm tswj txoj kev xav tau cov vitamins thiab minerals.

Khoom noj khoom haus thiab tub los ntxhais

Ua rau muaj kev xav ntau ntxiv, noj rau lwm tus neeg qhov kev txhawj xeeb thiab teeb meem thiab qhov hnyav ntawm lub neej niaj hnub tau tso lawv lub cim tseg rau kev noj qab haus huv ntawm tus poj niam nruab nrab. Txhawm rau tig los ntseeg nws, cov kws tshawb fawb tau txheeb npe cov npe ntawm cov kabmob nrov tshaj plaws uas cov poj niam muaj mob. Cov kev coj ua hauv nws tau nyob hauv cov ntshav qab zib, mob cancer thiab kab mob ntawm cov hlab plawv, tshwj xeeb, tawg.

Raws li cov ntaub ntawv no, kev noj zaub mov zoo rau cov poj niam tau muab tso ua ke. Nws suav nrog cov khoom lag luam uas tso cai rau koj los txhawb lub cev nrog cov tshuaj uas tuaj yeem tiv thaiv kev txhim kho ntawm cov kab mob no thiab lwm yam kab mob thiab nce kev tiv thaiv.

Ua ke nrog rau qhov no, qhov chaw so hauv cov khoom noj no tau muab rau cov teeb meem tsis zoo. Tab sis tus taw tes ntawm no tsis yog ntau heev nyob rau hauv lub xeev ntawm tus poj niam noj qab haus huv raws li nyob rau hauv nws unbridled xav kom yuag thiab zoo nkauj. Tus neeg noj zaub mov zoo li tsis tuaj yeem tsis quav ntsej nws.

Qhov Cuam Tshuam cuam tshuam rau poj niam lub cev pluas noj

Qhov tseeb tias txhua tus neeg sib txawv yog qhov cuam tshuam ntau dua li qhov teeb meem ntawm poj niam noj zaub mov. Cov poj niam hluas uas tsis muaj teeb meem kev noj qab haus huv thiab ua lub neej nquag xav tau kev noj zaub mov zoo tib yam. Tom qab 30 xyoo, nws yuav tsum tau hloov kho. Thiab thaum muaj hnub nyoog 50-55 xyoos, nws yog ib qho tseem ceeb heev uas yuav tsum ua raws li cov kws kho mob cov lus pom zoo, tsis suav lossis ntxiv qee yam khoom. Yog li, nws yuav ua tau tsis tsuas yog kom tsis txhob muaj kev loj hlob ntawm ntau yam kab mob, tab sis kuj ua rau kom koj lub neej ntev.

Ib pawg cais los ntawm cov poj niam cev xeeb tub. Thaum xav txog lawv cov kev noj zaub mov noj, lawv yuav tsum saib xyuas tsis yog lawv txoj kev noj qab haus huv xwb, tab sis kuj tseem saib xyuas kev noj qab haus huv ntawm lawv cov menyuam yav tom ntej.

Cov khoom noj rau cov poj niam tshaj 30

Clinical Medicine Professor Pamela Peak ntawm University of Maryland Tsev Kawm Ntawv Tshuaj, Tebchaws Asmeskas, nws kuj yog tus sau phau ntawv zoo tshaj plaws “Tiv Thaiv Rog Tom Qab 40”(“ Tawm tsam Siv Rog Dhau Tom Qab 40 ”) hais tias:“ Poj niam yog qhov tshwj xeeb. Yog li ntawd, lawv xav tau cov zaub mov tshwj xeeb uas yuav ua rau lawv ib txwm nquag thiab siv zog. Txhua qhov ntau yog li yog tias lawv twb hla lub 30 xyoo cim! ”Nws kuj tseem muaj cov npe khoom noj uas yuav tsum muaj hauv cov poj niam cov zaub mov noj tsawg kawg ob zaug hauv ib lub lim tiam. Nws muaj:

• Cereals - nplej xim av, whole grain qhob cij, barley hmoov khoom. Lawv nplua nuj nyob rau hauv fiber ntau, yog li lawv zoo kawg nkaus ntxuav lub cev thiab txhim kho kev zom zaub mov.
• Cov khoom noj uas muaj folic acid yog txiv hmab txiv ntoo citrus, asparagus, cereals thiab legumes. Lawv zoo rau lub plawv.
• Cranberry thiab kua txiv cranberry. Lub proanthocyanidins lawv muaj kev tiv thaiv kev txhim kho ntawm cov kab mob ntawm cov mob txeeb zig thiab cov hlab plawv.
• Dej. Nws yog pab tau thaum muaj hnub nyoog. Pamela Peak pom zoo haus tsawg kawg yog 8-10 tsom iav ib hnub. Ntawm lwm yam, qhov no yuav ua rau kev zom plab zom mov thiab ua kom lub cev rov zoo.
• Ceev. Nws yog qhov zoo tshaj ntawm cov protein, calcium, phosphorus, zinc, selenium, tooj liab, folate, thiab cov vitamins E thiab A. Noj cov txiv ntoo tsis tu ncua yuav pab txo cov roj cholesterol thiab txhim kho lub hlwb kev ua haujlwm.
• Cov zaub ntsuab ntsuab - txhua hom zaub paj, zaub paj, zaub ntsuab. Lawv muaj fiber, carotenoids, vitamin C thiab folic acid. Lawv pab tiv thaiv kev ntxhov siab thiab muaj txiaj ntsig zoo rau lub paj hlwb.
• Cov khoom muaj vitamin C. Txiv hmab txiv ntoo citrus, txiv pos nphuab, tswb kua txob, zaub qhwv, txiv lws suav, kiwi. Cov no yog cov tshuaj tiv thaiv kab mob ntuj uas txo qis kev pheej hmoo ntawm kev tsim kab mob plawv.
• Cov zaub mov muaj hlau-nqaij nyuj siab, qhuav apricots, txiv ntseej, pob kws, zaub ntsuab. Lawv pab txhim kho cov ntshav ncig, nce hemoglobin, yog li txhawb kev tiv thaiv kab mob, thiab tswj lub cev ntas.
• Cov khoom noj uas muaj calcium - cov khoom noj uas muaj calorie tsawg, cov zaub ntsuab ntsuab. Noj lawv pab kom koj cov pob txha noj qab nyob zoo.
• Ntses thiab nqaij ntses. Lawv yog cov nplua nuj nyob hauv iodine, fluorine, phosphorus, manganese thiab lwm yam muaj txiaj ntsig zoo uas txhim kho cov metabolism, ua kom lub hlwb ua haujlwm thiab muaj cov txiaj ntsig zoo rau kev noj qab haus huv ntawm cov poj niam.

Khoom noj rau poj niam cev xeeb tub

Nyob rau hauv ib txoj hauj lwm nthuav, ib tug poj niam yuav tsum noj kom zoo, noj cov protein ntau txaus, cov rog noj qab haus huv (cov txiv ntseej, ntses, cov khoom noj siv mis) thiab carbohydrates (nws yog qhov zoo dua los muab kev nyiam rau cereals, qos yaj ywm, legumes thiab cereals). Qhov no yuav ua rau koj muaj kev noj qab haus huv zoo thiab yug tau tus menyuam noj qab nyob zoo.

Tsuas yog tib qho uas nyob rau lub sijhawm no tseem ceeb kom paub tseeb tias cov zaub mov tshwj xeeb hauv cov khoom noj muaj:

Cov qe. Lawv muaj cov protein thiab omega-3 fatty acids, uas cov menyuam hauv plab tsis xav tau yam xav tau.

Nqaij ntses. Muaj protein ntau thiab omega-3 fatty acids. Nws muaj qhov txiaj ntsig zoo ntawm kev txhim kho lub paj hlwb thiab pom kev hauv tus menyuam hauv plab.

Walnuts. Nco ntsoov ntxiv rau hauv koj cov zaub mov yog tias koj tsis nyiam qe thiab ntses liab. Lawv muaj cov nyhuv sib thooj ntawm lub cev.

Yogurt. Nws yog ib qhov chaw ntawm calcium thiab protein.

Nqaij npuas los yog nqaij nyuj. Cov nqaij ntshiv kuj tseem txhawb lub cev nrog cov protein.

Txiv hmab txiv ntoo thiab zaub. Qhov no yog lub tsev khaws cov vitamins thiab cov khoom noj muaj txiaj ntsig, txhua tus uas tsim nyog rau tus neeg tos.

Ob txhais ceg. Nws yog ib qhov khoom siv ntawm fiber thiab protein.

Cereals. Lawv muaj cov vitamins B, hlau thiab carbohydrates. Los ntawm kev siv lawv, koj tuaj yeem tshem tawm cov teeb meem kev zom zaub mov thiab ua kom muaj kev noj qab haus huv thiab kev nyab xeeb rau koj tus kheej thiab koj tus menyuam hauv plab.

Qhuav apricots thiab txiv apples. Cov no yog qhov chaw ntawm cov hlau, qhov tsis muaj uas nyob hauv leej niam lub cev thaum cev xeeb tub tuaj yeem ua rau ntshav tsis muaj ntshav, lossis ntshav liab, hauv menyuam tom qab yug menyuam.

Cov khoom noj rau cov poj niam tom qab 55

Tsis muaj tshuaj estrogen thiab calcium, menopause thiab teeb meem nrog cov hlab plawv system tawm lawv cov cim ntawm kev noj haus ntawm tus poj niam thaum muaj hnub nyoog no. Txhawm rau txo lawv qhov cuam tshuam tsis zoo, nws yog ib qho tsim nyog yuav tsum tau nce kev noj txiv hmab txiv ntoo, zaub, khoom noj siv mis, cereals, txiv ntseej, legumes thiab ntses thaum lub sijhawm no. Txoj kev no koj tuaj yeem txo qhov kev pheej hmoo ntawm kev tsim kab mob thiab txhim kho koj lub neej zoo.

Dab tsi ntxiv yog qhov zoo rau cov poj niam

Tsis hais hnub nyoog li cas thiab lub zog ntawm lub xeev, cov neeg sawv cev ntawm tsab xov xwm zoo yuav tsum siv:

Qhob noom xim kasfes dub. Nws yuav pab koj tawm tsam kev ntxhov siab thiab nyob hauv lub siab zoo txhua lub sijhawm.

Avocado. Cov txiv hmab txiv ntoo no tuaj yeem tiv thaiv kev rog.

Mis. Los ntawm siv nws, koj tsis tas yuav txhawj txog pob txha noj qab haus huv.

Tsawb. Lawv txhawb kev tiv thaiv vim lawv cov ntsiab lus hlau.

Broccoli. Nws muaj cov vitamin C, uas tsim cov collagen hauv lub cev nyob ntawm. Thiab qhov no yog kev zoo nkauj thiab elasticity ntawm daim tawv nqaij.

Almond. Nws muaj cov tshuaj antioxidants, vitamin E thiab magnesium. Daim tawv nqaij noj qab haus huv thiab, raws li kev tshawb fawb tsis ntev los no tau pom, kev pw tsaug zog zoo nyob ntawm lawv.

Qej. Nws txo txoj kev pheej hmoo ntawm kev tsim kab mob plawv.

Nyiaj Pov Xyooj. Nws kho txhim kho kev zom zaub mov thiab tiv thaiv kev txhim kho ntawm ntshav liab.

Ntsuab tshuaj yej. Nws muaj cov tshuaj antioxidants uas txo qis kev pheej hmoo ntawm mob qog noj ntshav thiab txo qis cov ntshav cov roj cholesterol.

Yuav ua li cas lwm tus los tswj kev noj qab haus huv thiab kev zoo nkauj?

• Kawm kom tsis txhob muaj kev ntxhov siab. Qhov no yuav cawm tau kev noj qab haus huv ntawm cov hlab ntshav ntawm cov hlab ntaws thiab cov hlab plawv.
• Ua haujlwm. Kev tawm dag zog tas li ua rau cov poj niam saib zoo nkauj thiab zoo siab.
• Saib xyuas qhov zoo ntawm kev pw tsaug zog. Nws qhov tsis zoo cuam tshuam rau kev mob, thiab daim tawv nqaij hauv qhov tshwj xeeb.
• Tsis txhob ua phem rau qab ntsev, rog, haus luam yeeb thiab tsis zoo. Nws txhawb kev txhim kho tawg siab thiab cuam tshuam qhov kev nqus ntawm cov vitamins.
• Txwv kev haus cawv ntau. Muaj kev zam tuaj yeem ua rau cov caw liab.
• Txiav Luam Yeeb.

Thiab thaum kawg, kawm kom txaus siab lub neej. Cov kws tshawb fawb hais tias nws qhov zoo yog nyob ntawm kev pom ntawm lub tswv yim no!