Puas yog qee cov txiv hmab txiv ntoo zoo dua rau qhov hnyav dua li lwm tus? Zoo siab koj nug! Sib sau ua ke hauv ib lub voj voog, kuv cov phooj ywg chubby! Cov txiv hmab txiv ntoo ntawm cov khw muag khoom noj muaj cov txiv hmab txiv ntoo uas muaj cov vitamins thiab antioxidants. Tab sis thaum nws tawm los tshem tawm cov roj visceral (cov rog uas tso rau hauv lub cev), qee cov txiv hmab txiv ntoo sawv tawm. Txhua tus ntawm lawv muaj qhov pom kev pom: lawv liab. Ntawm no lawv yog: rau txiv hmab txiv ntoo rau poob phaus!
txiv kab ntxwv qaub
Ib txoj kev tshawb fawb luam tawm hauv phau ntawv Journal Metabolism tau pom tias noj ib nrab ntawm txiv kab ntxwv ua ntej noj mov tuaj yeem pab koj poob rog thiab txo koj cov qib roj cholesterol. Cov neeg koom nrog rau txoj kev tshawb fawb rau lub lim tiam uas tau noj txiv kab ntxwv ntawm txhua pluas noj hais tias lawv lub duav yog ib nti nqaim! Cov kws tshawb fawb ntaus nqi cov txiaj ntsig rau kev sib xyaw ntawm phytochemicals thiab vitamin C hauv txiv kab ntxwv. Noj ib nrab txiv kab ntxwv ua ntej koj sawv ntxov oatmeal thiab ntxiv ob peb daim rau koj cov zaub xam lav.
cherry
Tsis txhob confuse nws nrog pitted cherries peb tau siv los. Cherry tau pom cov txiaj ntsig zoo hauv kev tshawb fawb ntawm cov nas rog rog. Ib txoj kev tshawb fawb 9-lub lim tiam University of Michigan pom tias nas noj cov txiv hmab txiv ntoo antioxidant-nplua nuj qhia tau tias muaj XNUMX% txo qis hauv lub cev rog piv rau cov nas noj cov zaub mov Western. Tsis tas li ntawd, cov kws tshawb fawb tau xaus lus tias noj cherries pab hloov tus nqi ntawm cov noob rog rog.
berries
Berries - raspberries, strawberries, blueberries - yog nplua nuj nyob rau hauv polyphenols, tej yam ntuj tso tshuaj uas pab koj poob phaus - thiab txawm tiv thaiv rog tsim! Hauv kev tshawb fawb Texas Women's University tsis ntev los no, cov kws tshawb fawb pom tias noj cov nas noj peb zaug ntawm cov txiv hmab txiv ntoo hauv ib hnub txo cov rog cell tsim los ntawm 73 feem pua! Ib txoj kev tshawb fawb University of Michigan tau tsim cov txiaj ntsig zoo sib xws. Cov nas noj cov hmoov blueberry thaum kawg ntawm 90-hnub txoj kev tshawb fawb hnyav dua cov nas uas tsis noj cov berries.
Txiv apples "Pink Lady"
Kua txiv yog ib qhov zoo tshaj plaws ntawm fiber ntau ntawm cov txiv hmab txiv ntoo, uas kev tshawb fawb qhia tau hais tias pab hlawv rog. Ib txoj kev tshawb fawb tsis ntev los no ntawm Wake Forest Baptist Medical Center tau qhia tias txhua 10 grams ntawm cov fiber ntau soluble noj txhua hnub nce, visceral rog poob 5% ntawm nws cov ntim ntau dua 3,7 xyoo. Tsis tas li ntawd, kev nce hauv kev ua si (30 feeb ntawm kev tawm dag zog hnyav 3-4 zaug hauv ib lub lis piam) ua rau hlawv 7,4% ntawm cov rog nyob rau tib lub sijhawm.
Tswv yim! Ib txoj kev tshawb fawb los ntawm University of Western Australia pom tias Pink Lady muaj cov tshuaj antioxidant ntau tshaj plaws ntawm flavonoids.
Watermelon
Watermelons qee zaum raug thuam rau lawv cov ntsiab lus qab zib, tab sis lawv noj qab nyob zoo. Ib txoj kev tshawb fawb hauv University of Kentucky pom tias noj txiv lws suav tuaj yeem txhim kho lipid profile thiab txo cov roj cia. Tsis tas li ntawd, kev tshawb fawb ntawm cov neeg ncaws pob ntawm Universidad Politécnica de Cartagena, Spain pom tias cov kua txiv hmab txiv ntoo txo cov leeg mob - xov xwm zoo rau cov neeg sib tw hauv plab uas ua haujlwm hnyav rau lawv abs!
Nectarines, txiv duaj thiab plums
Ib txoj kev tshawb fawb tshiab los ntawm Texas AgriLife Research qhia tias txiv duaj, plums thiab nectarines tuaj yeem tiv thaiv cov kab mob metabolic: ib pab pawg ntawm cov teeb meem uas lub plab rog yog cov tsos mob tseem ceeb. Cov xwm txheej no ua rau muaj kev pheej hmoo ntawm kev rog rog, suav nrog ntshav qab zib. Cov txiaj ntsig zoo ntawm pob zeb txiv hmab txiv ntoo qia los ntawm phenolic tebchaw uas tuaj yeem hloov kho qhov kev qhia ntawm cov noob tag nrho. Tsis tas li ntawd, txiv hmab txiv ntoo nrog pits muaj tsawg kawg nkaus ntawm fructose, los yog txiv hmab txiv ntoo qab zib.