Professor William Patterson University hauv New Jersey, Jennifer Di Noia sau cov npe ntawm 47 qhov tseem ceeb tshaj plaws "lub zog" ntawm cov zaub thiab tshuaj ntsuab.
Qhov txiaj ntsig tshaj plaws yog cov zaub ntsuab thiab tsaus ntsuab uas tsis tsuas yog cov khoom noj muaj txiaj ntsig thiab cov vitamins tab sis kuj pab tiv thaiv lub cev los ntawm mob qog noj ntshav thiab mob plawv.
Nov yog TOP 7 tshuaj ntsuab thiab zaub uas yuav tsum muaj ntau dua li lwm tus yuav nyob ntawm koj cov zaub mov.
Lawv nplua nuj nyob hauv cov vitamins B, C, thiab K, fiber, calcium, hlau, Riboflavin thiab folic acid, uas pab tiv thaiv lub cev los ntawm mob qog nqaij hlav thiab mob plawv. Lawv muaj cov calories tsawg kawg nkaus.
Dej Cawv
Nws cov nplooj thiab cov qia muaj ntau dua 15 cov vitamins thiab cov zaub mov tseem ceeb. Hauv cress nyias, muaj hlau ntau dua cov zaub ntsuab thiab muaj calcium ntau dua mis; muaj vitamin C ntau dua txiv kab ntxwv.
Hauv cress zaub xam lav uas tsis muaj calorie ntau ntau thiab ntau cov tshuaj antioxidants. Nws ntxiv dag zog rau cov pob txha, cov hniav thiab tiv thaiv kev puas tsuaj neuronal hauv lub hlwb. Thiab nws qib ntawm cov vitamin A tseem hu ua Retinol yog qhov tseem ceeb rau lub cev tiv thaiv kab mob.
Ib qho ua qauv zoo tshaj plaws ntawm cress - versatility. Cov zaub ntsuab tso rau hauv cov zaub xam lav tshiab, ci, ntxiv rau kua zaub kua zaub. Hauv Tebchaws Askiv nws yog tus txheem ntawm cov qhaub cij muab rau thaum 5 teev.
zaub pob
Nws muaj cov indole-3-carboxylic acid, uas yog lub zog tiv thaiv kab mob ua lub luag haujlwm rau kev tshem tawm lub siab, thiab vim li ntawd, tso tawm cov co toxins. Kev noj zaub mov Suav suav niaj hnub thiab lwm yam crucifers qeeb cov txheej txheem kev laus. Ib qho ntxiv, vitamin A ua ke nrog D ua rau daim tawv nqaij huv thiab noj qab nyob zoo.
Thiab kev sib xyaw ntawm Suav zaub qhwv thiab dib (sulfur + silicon) txhawb cov plaub hau kev loj hlob thiab tiv thaiv lawv poob. Tab sis nws yuav tsum muaj tsawg kawg peb zaug hauv ib lub lis piam.
Dag
Cov nplooj ntsuab yog cov nplua nuj nyob hauv cov vitamins (tshwj xeeb tshaj yog carotene), qab zib, cov protein, thiab ntsev cov zaub mov. Kev muaj zog ntawm cov vitamin K ua rau muaj ntshav huv thiab ua kom ntshav txhaws. Cov ntsiab lus siab ntawm calcium nyob rau hauv cov nplooj ntsuab pab ntxiv dag zog rau cov hniav thiab pob txha thiab hlau yog kev tiv thaiv ntawm kev qog ntshav.
Cov kab ntawv muaj fiber ntau thiab ntshav kua qaub, uas ua kom cov ntshav qab zib cov ntshav muaj zog, yog li cov ntshav qab zib ntshav qab zib thiab cov khoom siv los tiv thaiv mob qog ntshav yog qhov tshwm sim ntawm qib siab ntawm antioxidants. Tsis tas li ntawd, daim nplooj chard txhim kho lub hlwb kev ua haujlwm, muaj txiaj ntsig rau kev ua kom ib txwm pom, zoo rau lub siab thiab cov hlab ntsha.
Beet zaub ntsuab
Cov ntaub ntawv thaum tops muaj nuj nqis tshaj cov hauv paus hniav. Qhov chaw ntawm hlau ntawm cov khoom cog yog thib ob tsuas yog legumes. Ntxiv rau qhov no beta-carotene (nws nyob ntawm kev noj qab haus huv ntawm lub qhov muag thiab tshwj xeeb ntawm retina), calcium, thiab magnesium - tsis txhob muab pov tseg thaum ua noj. Thiab nws zoo kawg nkaus pab kom ruaj khov ntawm lub paj hlwb - nco ntsoov thaum muaj kev ntxhov siab.
Hauv tsab ntawv "Kos duab ua noj ua haus", sau hnub tim 1-xyoo AD, cov kws ua zaub mov Greek tau sib koom ua kab "txiv hmab txiv ntoo liab", uas tau ntxiv rau hauv cov kua zaub (tus qauv ntawm cov kua zaub) thiab cov nplooj uas tau noj nrog mustard thiab butter
spinach
Cov zaub ntsuab suav nrog ntau cov vitamins (vitamins C, E, PP, provitamin a, b vitamins, vitamin H) thiab cov ntsiab lus me me (calcium, phosphorus, potassium, magnesium, iron, selenium, thiab lwm yam). Zaub ntsuab yog cov khoom lag luam uas muaj calorie ntau heev, yog li tsuas yog tsim nyog rau cov uas tab tom noj zaub mov. Tsis tas li ntawd, zaub ntsuab muaj cov protein ntau thiab muaj fiber ntau noj qab nyob zoo.
Txhawm rau khaws cov zaub ntsuab hauv qib siab hauv cov txheej txheem ua noj, ib txwm ntxiv me ntsis kua txiv los yog kua txiv qaub.
chicory
Nws muaj tsuas yog me ntsis: rau 7% ntawm tus nqi txhua hnub ntawm selenium, manganese, phosphorus, potassium, thiab lwm yam zaub mov. Chicory tuaj yeem cuam tshuam rau qib ntawm cov tshuaj hormones poj niam txiv neej. Thiab tseem nws muaj oligosaccharides hauv tib neeg cov kua mis. Zaub xam lav yuav tau txais qhov ntsim ntsim zoo.
Lettuce
Iceberg lettuce tau loj hlob hauv Ancient Egypt, thawj zaug rau cov roj thiab cov noob, thiab tsuas yog tom qab ntawd vim tias cov nplooj tuaj yeem noj tau.
20% ntawm nws yog tsim los ntawm cov protein uas tau siv dab tsi, hauv cov lus noj khoom haus hauv Western, tau lub npe menyuam yaus "gorillas" ntawm ntsuab. Kev noj haus fiber ntau ntawm zaub xas lav pab tswj kev zom zaub mov thiab, tsis yog tsuas yog ua kom yuag xwb tab sis kuj txhim kho qhov txiaj ntsig zoo ntawm qhov ntsuas hauv lub sijhawm ntev.
Qhov tseeb nthuav tias daim ntawv teev npe ntawm lub zog tsis tau txais rau txiv hmab txiv ntoo thiab zaub: txiv pos nphuab, txiv kab ntxwv qaub, txiv pos nphuab, qej, dos, thiab blackberries. Tab sis txawm hais tias qhov no, lawv txhua tus muaj cov vitamins thiab cov zaub mov loj, txawm hais tias, raws li txoj kev tshawb fawb, tsis nplua nuj nyob hauv cov as -ham.