Qee cov kab mob yooj yim dua los tiv thaiv, vim tias ib zaug koj pom thawj cov cim qhia, koj yuav tsis tuaj yeem kho lawv kom tiav. Ib tug ntawm lawv yog ntshav qab zib mellitus, uas nyob rau hauv nws tus kheej muaj ntau yam teeb meem kev noj qab haus huv - metabolic ntshawv siab, rog rog. Txhawm rau tiv thaiv tus kab mob no, koj yuav tsum ua raws li kev noj haus, suav nrog kev ua lub cev hauv koj lub sijhawm so thiab pib hlub cov khoom lag luam:
Taum
Taum yog nplua nuj nyob rau hauv fiber ntau, uas txo cov roj cholesterol, normalizes kev xav ntawm satiety thiab stabilizes ntshav qab zib. 100 grams ntawm taum muaj 10 feem pua ntawm cov calcium txhua hnub - nws koom nrog cov roj metabolism thiab pab txo qhov hnyav. Taum kuj yog ib qho ntawm cov protein, thaum lawv tsis muaj rog, uas txhais tau hais tias koj tsis muaj kev phom sij ntawm arterial sclerosis.
berries
Tag nrho cov berries muaj polyphenols thiab fiber. Piv txwv li, blackberries muaj 7.6 grams fiber ntau rau 100 g, thiab blueberries - 3.5 grams. Yog tias koj noj berries tsis tu ncua, ntshav siab yog normalized thiab qib ntawm cov cholesterol zoo nce.
Danube
Cov ntses no yog nplua nuj nyob rau hauv omega-3 fatty acids thiab vitamin D. Tuna kuj muaj mercury, uas yog tshuaj lom rau lub cev thiab lub paj hlwb, tshwj xeeb tshaj yog, yog li noj tuna tsis ntau tshaj 350 grams tauj ib lub lis piam.
khoom noj siv mis
Kev sib xyaw ntawm calcium thiab vitamin D ua rau cov khoom noj siv mis muaj txiaj ntsig zoo rau kev tiv thaiv ntshav qab zib - qhov kev pheej hmoo ntawm kev mob ntshav qab zib yog txo los ntawm 33 feem pua.
Oatmeal
Cov porridge no muaj fiber ntau, uas pab txo cov roj cholesterol thiab txhim kho insulin tsis kam. Fiber ua rau qeeb qhov nqus ntawm carbohydrates, thiab insulin dhia tsis yog khaus heev.
lentils
Nyob rau hauv 100 grams ntawm lentils siav, 16 grams fiber ntau thiab 360 mg ntawm folic acid yog xyaum ua txhua hnub rau ib tug neeg laus. Lentils yog ib qhov chaw ntawm zaub protein.
Pearl barley
Pearl barley yog nplua nuj nyob rau hauv beta-glucan fiber, uas cov ntaub ntawv-rhuav tshem cov theem ntawm cov rog txaus ntshai thiab tiv thaiv lawv los ntawm absorbed. Ib qho kev pabcuam ntawm pearl barley porridge tuaj yeem txo cov roj cholesterol los ntawm yuav luag 10 feem pua.
Zaub ntsuab
Ib khob zaub ntsuab muaj txog li 6 grams fiber ntau thiab txog li 250 grams calcium, nyob ntawm seb hom. Ntsuab yog ib qhov chaw ntawm folic acid, uas yuav txo tau cov theem ntawm homocysteine . Qhov no amino acid provokes vascular sclerosis.
Walnuts
7 peeled txiv ntoo muaj 2 grams fiber ntau thiab 2.6 grams alpha-linolenic acid. Nws yog ib qho tsim nyog xav txog cov ntsiab lus caloric ntawm cov txiv ntoo, tshwj xeeb tshaj yog rau cov neeg uas xav kom poob phaus.
liab caw
Liab caw muaj resveratrol. Qhov no yog qhov sib xyaw ua ke uas tuaj yeem tswj cov qib ntawm insulin hauv cov ntshav. Kev noj cov cawv liab liab txo qis txo qhov mob thiab txo qhov kev pheej hmoo ntawm ntshav qab zib.
Laj Sab
Flaxseeds yog nplua nuj nyob rau hauv alpha-linolenic acid, uas txo cov kev pheej hmoo ntawm lub plawv nres thiab lwm yam kab mob plawv, normalizes qib qab zib thiab cov roj cholesterol hauv cov ntshav.
Cinnamon
Cinnamon, ntxiv rau nws cov khoom muaj txiaj ntsig, txo cov ntshav qabzib thiab triglyceride ntau ntau thiab ua kom cov tshuaj insulin rhiab heev.
turmeric
Turmeric yuav tsis pab tiv thaiv txoj kev loj hlob ntawm tus kab mob, tab sis nws slows down nws txoj kev loj hlob. Turmeric kuj yog ib qho ntawm cov tshuaj tua kab mob zoo tshaj plaws.
Dark chocolate
Tsaus chocolate muaj bioflavonoids, uas txo cov ntshav siab thiab qib ntawm cov roj (cholesterol) phem hauv cov ntshav. Thiab tsuas yog nce siab - tus yuam sij rau kev noj qab haus huv.