Zaub cob pob
Broccoli yog tag nrho ntawm cov tshuaj tiv thaiv kab mob qog noj ntshav, nrog rau beta-carotene, vitamin C, thiab folic acid, uas txhawb kev tiv thaiv kab mob thiab txo qis kev pheej hmoo ntawm cataracts thiab kab mob plawv. Broccoli yog ib qho zoo heev ntawm soluble thiab insoluble fiber. Puas muaj dab tsi broccoli ua tsis tau?
Carrots
Cov txiv kab ntxwv tsis tu ncua muaj ntau ntawm beta-carotene, thaum cov xim muaj xim muaj ntau yam khoom noj: liab liab muaj lycopene siab, thiab cov ntshav liab muaj cov antioxidants. Koj puas paub tias ua noj carrots ua rau lawv cov as-ham yooj yim digestible? Los ntawm txoj kev, lawv tau zoo tshaj plaws absorbed nyob rau hauv lub xub ntiag ntawm rog, yog li xav tias dawb mus kib nws nyob rau hauv txiv roj roj!
spinach
Popeye tus Sailor paub ib yam dab tsi txog zaub, thiab nws nyiam spinach yog ib qho ntawm cov vitamins nplua nuj tshaj plaws! Spinach muaj carotenoids uas pab tiv thaiv qog noj ntshav, nrog rau cov hlau. Tab sis tsis txhob noj spinach ntev, txwv tsis pub nws yuav poob feem ntau ntawm cov as-ham. (Raw me nyuam spinach? Lwm yam!)
Txiv lws suav
Yog lawm, peb paub tias txiv lws suav yog txiv hmab txiv ntoo, tab sis peb tseem xav txog lawv cov zaub. Txiv lws suav yog nplua nuj nyob rau hauv lycopene thiab ntau cov vitamins, uas ua rau cov txiv hmab txiv ntoo no nyob rau hauv daim tawv nqaij ntawm ib tug zaub zoo heev fighter.
Calais
Kale tau ua zaub mov noj qab haus huv rau ntau xyoo tam sim no, thiab yog vim li cas. Kale yog qhov zoo tshaj plaws ntawm antioxidants: vitamins A, C thiab K, nrog rau cov phytoelements. Tsis tas li ntawd, zaub qhwv yog qhov zoo ntawm kev tawm tsam mob qog noj ntshav. (Tsis ntseeg txog kale? Sim ua kale chips hauv qhov cub. Txawm tias kuv tus menyuam muaj plaub xyoos tsis tuaj yeem tso nws!)
Beetroot
Tej zaum koj yuav pom tias tag nrho cov zaub noj qab haus huv no ci ntsa iab thiab muaj yeeb yuj! Beets yog ib qho chaw tshwj xeeb ntawm phytoelements betalains, uas muaj cov tshuaj tiv thaiv zoo thiab ua kom tshem tawm cov tshuaj lom. Rau cov txiaj ntsig zoo tshaj plaws, beets yog qhov zoo tshaj plaws ntxiv nyoos rau zaub xam lav.
Qab zib
Hloov cov qos yaj ywm tsis tu ncua nrog nws cov txiv kab ntxwv sib xyaw, cov qos yaj ywm qab zib. Nws yog tag nrho ntawm beta-carotene, manganese thiab vitamins C thiab E.
Liab tswb kua txob
Zoo li txiv lws suav, tswb peppers yog txiv hmab txiv ntoo tab sis suav hais tias yog zaub. Kua txob, ob qho tib si kub thiab qab zib, feem ntau yog qhov zoo ntawm cov as-ham, tab sis xim tseem ceeb. Red tswb peppers muaj fiber ntau, folic acid, vitamin K, nrog rau molybdenum thiab manganese.
Zaub pob qe
Brussels sprouts tsis zoo yog qhov zoo ntawm folic acid, vitamins C thiab K, thiab fiber ntau. Tswv yim: nws yog qhov zoo rau kib, nws caramelizes thiab yuav siv lub qab zib saj. Drizzle nrog balsamic vinegar.
Eggplant
Eggplant paub txog nws cov ntsiab lus siab ntawm antioxidants, txo cov ntshav siab thiab muaj txiaj ntsig zoo hauv kev tswj qhov hnyav. Tsis txhob ntshai noj cov tev, nws muaj cov antioxidants zoo heev!