Avocado
Cov oleic acid nyob rau hauv cov txiv hmab txiv ntoo no, uas yog nplua nuj nyob rau hauv "zoo" rog, txhim kho cov cholesterol. Nyob rau tib lub sijhawm, potassium thiab folic acids txo qhov kev pheej hmoo ntawm mob stroke thiab plawv nres. Avocados yog qhov kev xaiv zoo tshaj plaws rau cov tais diav. Txiav ib lub avocado thiab nphoo nrog hiav txwv ntsev rau cov khoom noj txom ncauj zoo tshaj plaws. Avocado cubes tuaj yeem muab ntxiv rau cov calcium uas nplua nuj coleslaw.
blueberries
Koj puas tau xav tias yog vim li cas no superberry muaj xws li xiav xiav? Cov culprits yog flavonoids, antioxidants uas tua dawb radicals uas ua rau mob plawv, mob cancer, osteoporosis, thiab Alzheimer's kab mob. Blueberries tuaj yeem ua rau cov khoom noj thaum sawv ntxov los ntawm tsuas yog pov rau hauv cov kua mis nyeem qaub lossis oatmeal. Ib qho kev txaus siab tshwj xeeb yog noj cov blueberries tshiab tshiab ncaj qha los ntawm lub pob tawb. Qee lub sij hawm ntxiv blueberries rau muffins thiab pancakes yog ib txoj hauv kev uas cov khoom noj khoom haus hnyav tau nkag mus rau hauv kev noj haus, tab sis kev noj qab haus huv thiab lwm yam qab zib yog ua cov blueberry popsicles hauv tsev!
Qej
Cov tshuaj ntxuav lub cev tiv thaiv kab mob no muaj tsawg kawg yog ob qho txiaj ntsig. Qej yog nplua nuj nyob rau hauv sulfur compounds uas pab tiv thaiv kab mob sib kis, kab mob plawv, thiab nce qib roj cholesterol. Lwm cov txiaj ntsig kev noj qab haus huv ntawm qej yog nws cov pungent saj. Kev sib ntaus sib tua ntawm qej muaj txiaj ntsig zoo hauv kev sib ntaus cov kab mob, tus kab mob yuav raug khaws cia ib sab, tshwj xeeb tshaj yog tias cov qej nyoos tau noj. Rau cov neeg uas tsis npaj txhij zom cov cloves nyoos, koj tuaj yeem ntxiv cov qij qej rau marinades thiab kua ntses, kua zaub thiab zaub xam lav.
taum
Cov neeg laus thiab cov hluas uas noj taum yog 23 feem pua tsis tshua muaj lub duav loj piv rau cov neeg uas tsis tau noj taum, yog li khaws cov khoom siv yees duab no! Soluble fiber pab lub plab zom mov thiab khaws cov qib roj cholesterol hauv kev txheeb xyuas. Potassium pab txo cov ntshav siab, thaum folic acid txhawb lub plawv noj qab haus huv. Bean puree tuaj yeem siv los tsim cov creamy zoo nkauj hauv cov kua zaub. Ib txhais tes ntawm taum dub zoo li zoo nyob rau hauv ib lub zaub xam lav. Taum mus zoo nrog lwm cov legumes thiab nrog mov.
Qab zib
Yog tias koj xav tias cov qos yaj ywm qab zib yog cov neeg muaj suab thaj-coated ntawm tsev neeg nightshade, koj xav yuam kev. Cov zaub mov noj qab haus huv zoo kawg no yeej muaj ntau yam sib xws nrog carrots. Cov xim txiv kab ntxwv ci ntawm cov qos yaj ywm qab zib yog vim nws cov qib siab ntawm beta-carotene, uas paub txog kev txhawb nqa tawv nqaij, qhov muag, thiab lub plawv noj qab haus huv. Qos yaj ywm qab zib yog ib qho khoom zoo tshaj plaws ntawm cov khoom noj uas cog qoob loo txhua lub sijhawm xyoo. Nws tuaj yeem tau txais kev pabcuam raws li puree nrog rau tofu los yog lentils.
Walnuts
Yog tias koj tab tom nrhiav cov khoom noj uas muaj alpha-linoleic acid, polyunsaturated fatty acid kom koj lub plawv noj qab nyob zoo thiab pab koj lub hlwb ua haujlwm zoo, walnuts yog koj thawj koom ruam zoo tshaj. Walnuts kuj yog qhov zoo tagnrho rau cov ntsiab lus ntawm fatty acid piv thiab yooj yim rau suav nrog hauv koj cov khoom noj txhua hnub. Lawv tuaj yeem muab ntxiv rau cov kua mis nyeem qaub lossis cov cereals thaum noj tshais, los yog toasted thiab tov nrog cov zaub zaub tshiab thaum noj su. Yog tias qhov saj ntawm walnuts zoo li tsis zoo rau koj, sim siv lawv los ua cov vegan parmesan hauv tsev, qhov twg qhov tsw ntawm cov txiv ntseej yog npog los ntawm lwm cov khoom xyaw thiab seasonings. Qhov no yog ib txoj hauv kev kom tau txais qhov tseem ceeb omega-3s thiab cov zaub mov qab rau ntau pluas noj. Liz Miller, 2014