Txhua lub tsev feem ntau muaj txoj hauv kev los ntxuav, txiav thiab npaj zaub. Lawv feem ntau yog cov niaj hnub uas peb tsis txawm xav txog nws. Piv txwv li, koj ib txwm noj carrots nyoos, lossis koj ib txwm tev qos yaj ywm. Tab sis qee tus cwj pwm no tuaj yeem tiv thaiv koj kom tsis txhob tau txais cov khoom noj uas koj xav tau los ntawm cov zaub mov.
Nov yog qee cov lus qhia yuav ua li cas kom tau txais txiaj ntsig zoo tshaj plaws ntawm koj cov khoom:
Vitamin C + zaub = zoo dua hlau nqus.
Koj puas paub tias zaub mov muaj hlau xws li spinach, broccoli thiab kale muaj hlau uas nyuaj rau peb lub cev nqus tau thiab dhau los ntawm peb lub cev? Tsuas yog ntxiv cov vitamin C hauv daim ntawv citrus txiv hmab txiv ntoo rau cov zaub no. Kev sib xyaw ntawm cov vitamins yuav pab lub cev nqus tau cov ntxhia tseem ceeb no. Yog li nyem qee cov txiv qaub, txiv qaub, txiv kab ntxwv lossis kua txiv kab ntxwv rau hauv koj cov zaub stewed (nws kuj ntxiv tsw). Los yog ntxuav cov zaub nrog ib khob kua txiv kab ntxwv tshiab. Cov kab hauv qab yog kev sib xyaw ntawm citrus txiv hmab txiv ntoo thiab zaub ntsuab hauv ib pluas noj kom zoo dua nqus hlau.
Crushed qej yog noj qab nyob zoo dua tag nrho
Crush qej ua ntej siv los qhib allicin, ib qho tshwj xeeb sulfur compound uas pab tua kab mob thiab txhawb kev ua haujlwm antioxidant. Yog tias koj cia cov qij sawv ntsug tsawg kawg yog kaum feeb ua ntej noj mov, tus nqi ntawm allicin nce. Qhov finer koj grind nws, qhov ntau allicin koj tau. Lwm lub tswv yim: Lub spicier lub qej, lub noj qab haus huv nws yog.
Cov noob flax hauv av muaj kev noj qab haus huv dua li tag nrho
Cov kws kho mob feem ntau pom zoo kom av flaxseeds vim tias lawv yooj yim zom thaum hauv av. Tag nrho cov noob dhau los ntawm txoj hnyuv undigested, uas txhais tau tias koj yuav tsis tau txais txiaj ntsig ntau, hais tias Mayo Clinic. Grind flaxseeds hauv kas fes grinder thiab ntxiv rau cov kua zaub, stews, zaub xam lav thiab breads. Flax noob pab zom cov zaub mov zoo dua thiab txo cov roj cholesterol.
Qos tawv nqaij yog qhov zoo tshaj plaws ntawm cov as-ham
Ib feem loj ntawm cov zaub mov fiber ntau hauv cov qos yaj ywm muaj nyob hauv qab ntawm daim tawv nqaij. Yog tias koj xav tau tev koj cov qos yaj ywm, ua nws maj mam nrog cov zaub peeler, tshem tawm tsuas yog ib txheej nyias kom khaws tag nrho cov as-ham. Washington State Potato Federation qhia tias cov qos yaj ywm nruab nrab ntawm daim tawv nqaij muaj tsuas yog 110 calories tab sis muab 45% ntawm cov vitamin C txhua hnub, ntau cov micronutrients thiab 630 mg ntawm cov poov tshuaj - piv rau txiv tsawb, zaub qhwv thiab spinach.
Pasta + Vinegar = Balanced ntshav qab zib
Raws li European Journal of Clinical Nutrition, liab cawu cub tuaj yeem tswj cov ntshav qab zib. Yog vim li cas yog nws muaj acetic acid, uas tswj cov ntshav qab zib tom qab noj starchy carbohydrate-nplua nuj cov zaub mov xws li pasta, mov, thiab qhob cij.