Txiv hmab txiv ntoo thiab zaub yog nplua nuj nyob rau hauv ntau yam xim, thiab txhua xim yog tshwm sim los ntawm ib tug tshwj xeeb txheej ntawm antioxidants, phytonutrients, thiab cov as-ham. Tias yog vim li cas nws tseem ceeb heev uas cov zaub mov muaj zaub thiab txiv hmab txiv ntoo ntawm tag nrho cov xim muab rau peb los ntawm Xwm. Txhua xim nyob ntawm cov xim sib xws. Nws ntseeg tau tias cov xim tsaus dua thiab nplua nuj dua, cov zaub muaj txiaj ntsig ntau dua. BluePurple - Cov xim no yog txiav txim los ntawm cov ntsiab lus ntawm anthocyanins. Anthocyanins yog cov tshuaj antioxidants uas muaj txiaj ntsig zoo rau lub plawv mob. Qhov tsaus nti xim xiav, qhov siab dua qhov concentration ntawm phytochemicals hauv nws. Piv txwv li, blueberries paub txog lawv cov ntsiab lus siab ntawm antioxidants. Lwm cov txiv hmab txiv ntoo hauv pawg no suav nrog pomegranates, blackberries, plums, prunes, thiab lwm yam. Ntsuab - Cov zaub ntsuab ntsuab muaj ntau cov chlorophyll nrog rau isothiocyanates. Lawv pab txo qis cov kab mob carcinogenic hauv daim siab. Cov zaub ntsuab xws li broccoli thiab kale muaj cov tshuaj tiv thaiv kab mob. Ntxiv nrog rau cov tshuaj antioxidants, cov zaub ntsuab cruciferous muaj vitamin K, folic acid, thiab potassium. Yog li, tsis txhob quav ntsej Suav thiab Brussels sprouts, broccoli thiab lwm yam zaub ntsuab tsaus. Ntsuab daj - Zaub thiab txiv hmab txiv ntoo nyob rau hauv pab pawg no yog nplua nuj nyob rau hauv lutein, uas yog ib qho tseem ceeb heev rau lub qhov muag noj qab haus huv. Lutein tshwj xeeb tshaj yog tsim nyog rau cov neeg laus los tiv thaiv lub hnub nyoog ntsig txog macular degeneration. Qee cov txiv hmab txiv ntoo ntsuab-daj thiab zaub yog nplua nuj nyob rau hauv vitamin C, xws li avocados, kiwis, thiab pistachios. Liab Cov xim tseem ceeb uas muab cov txiv hmab txiv ntoo thiab zaub lawv cov xim liab yog lycopene. Lub zog antioxidant, nws lub peev xwm los tiv thaiv qog noj ntshav thiab mob plawv tam sim no raug tshawb xyuas. Txiv hmab txiv ntoo liab thiab zaub yog nplua nuj nyob rau hauv flavonoids, resveratrol, vitamin C thiab folic acid. Resveratrol muaj ntau nyob rau hauv daim tawv nqaij ntawm grapes liab. Nyob rau hauv tib pab pawg yog cranberries, txiv lws suav, watermelons, guava, liab grapefruit thiab hais txog. Txiv kab ntxwv daj - Carotenoids thiab beta-carotene yog lub luag haujlwm rau cov xim txiv kab ntxwv-liab ntawm qee cov txiv hmab txiv ntoo thiab zaub. Lawv yog cov nplua nuj nyob hauv vitamin A thiab Retinol, uas yog qhov tseem ceeb rau cov teeb meem pob txuv. Vitamin A txhawb kev tiv thaiv kom muaj zog thiab pom kev noj qab haus huv. Kev tshawb fawb qhia tau tias qee yam beta-carotene pab tiv thaiv qog noj ntshav ntawm lub plab thiab txoj hlab pas. Piv txwv li: mangoes, apricots, carrots, taub dag, zucchini.
2022-11-11