Niaj hnub no, cov neeg noj zaub mov muaj ntau thiab ntau dua yuav muab qhov txawv txav, thaum xub thawj siab ib muag, cov lus qhia: "Nyeem ntau yam xim." Tsis yog, nws yog, ntawm chav kawm, tsis yog hais txog lollipops, tab sis hais txog zaub thiab txiv hmab txiv ntoo ntawm cov xim sib txawv! Cov zaub mov vegan cog tau pom tias muaj cov tshuaj hu ua phytonutrients uas tsis tsuas yog muaj txiaj ntsig zoo rau kev noj qab haus huv thiab tiv thaiv ntau yam kab mob, tab sis kuj muab cov zaub mov lawv cov xim ci.
Cov kws tshawb fawb tau pom muaj kev sib raug zoo ntawm cov xim thiab cov khoom muaj txiaj ntsig ntawm phytonutrients. Muaj tseeb koj yuav xav paub seb lub ntsiab lus twg yog dab tsi thiab cov txiaj ntsig tau muab zais tom qab txhua xim - hnub no peb yuav qhia cov ntaub ntawv no rau koj. Tab sis ua ntej peb mus txog qhov tseeb ntawm kev tshawb fawb, nws tsim nyog taw qhia tias nws tau raug pov thawj tias cov khoom noj muaj yeeb yuj, zoo nkauj, ci ntsa iab yog noj qab haus huv tsuas yog vim nws cov tsos zoo nkauj. stimulates kev noj qab haus huv! Qhov no tseem ceeb tshwj xeeb tshaj yog nyob rau hauv cov khoom noj me nyuam mos - tom qab tag nrho, cov menyuam yaus qee zaum capricious thiab tsis xav noj. Tab sis leej twg yuav tsis kam ib lub phaj ntawm qab "zaj nag"? Tom qab tag nrho, peb txhua tus - ob qho tib si menyuam yaus thiab cov neeg laus - noj ua ntej nrog peb "qhov muag". Khoom noj khoom haus yuav tsum coj tsis tau tsuas yog cov txiaj ntsig, tab sis kuj muaj kev xyiv fab: saturate, nrog rau lub hlwb.
Thiab tam sim no hais txog qhov piv ntawm cov xim ntawm cov zaub thiab txiv hmab txiv ntoo thiab cov as-ham uas lawv muaj.
1. Liab
Cov zaub mov liab vegan muaj ntau hauv beta-carotene (vitamin A), fiber ntau thiab antioxidants: vitamin C, flavonol, lycopene. Cov tshuaj no tiv thaiv lub cev los ntawm kev ua ntawm cov dawb radicals, los ntawm mob qog noj ntshav thiab kab mob plawv, thiab tseem muab kev txhawb nqa rau lub plab zom mov.
Cov txiv hmab txiv ntoo liab (los ntawm txoj kev, lawv tsis yog tsuas yog noj qab haus huv thiab qab, tab sis kuj zoo nkauj!): dib liab, cranberries, raspberries, liab grapefruit, strawberries, cherries, pomegranates, liab ntau yam ntawm apples. Zaub: Beets, kua txob liab (ob qho tib si cayenne thiab paprika), txiv lws suav, radishes, qos yaj ywm liab, dos liab, chicory, rhubarb.
2. Txiv kab ntxwv
Txiv kab ntxwv txiv hmab txiv ntoo thiab zaub yog heev pab tau, vim hais tias. muaj ntau yam antioxidants, suav nrog beta-cryptoxanthin thiab beta-carotene (uas hloov mus rau hauv vitamin A hauv lub cev). Lawv txhim kho kev noj qab haus huv ntawm lub qhov muag, tawv nqaij thiab ua pa, pab nrog kev mob caj dab, txo qis kev pheej hmoo ntawm qee yam mob qog noj ntshav. Cov tshuaj antioxidants no kuj txhawb kev tiv thaiv kab mob.
Txiv hmab txiv ntoo: txiv kab ntxwv (tau kawg!), tangerines, nectarines, apricots, cantaloupe (cantaloupe), mangoes, papaya, txiv duaj. Zaub: butternut squash ("walnut" lossis "musk" gourd), carrots, squash, qos yaj ywm qab zib.
3. Daj
Cov zaub mov daj yog nplua nuj nyob rau hauv carotenoids (antioxidants uas tiv thaiv kab mob qog noj ntshav, kab mob hauv lub qhov muag, thiab kab mob plawv) thiab bioflavonoids, uas muaj txiaj ntsig zoo rau kev tsim cov collagen (uas yog lub luag haujlwm rau kev zoo nkauj!), Tendons, ligaments, thiab pob txha mos. Cov txiv hmab txiv ntoo daj thiab zaub tsis muaj vitamin C (uas muaj cov tshuaj tiv thaiv kab mob), nrog rau cov vitamin A, potassium, thiab lycopene.
Txiv hmab txiv ntoo: txiv qaub, citron ntiv tes ("Buddha's tes"), pineapple, daj pear, daj fig. Zaub: , txiv lws suav daj, kua txob daj, pob kws (tseem hais lus, qhov no tsis yog zaub, tab sis cov qoob loo), thiab daj ("golden") beets.
4. Ntsuab
Tsis xav tsis thoob, zaub ntsuab thiab txiv hmab txiv ntoo yog ib txwm suav hais tias noj qab nyob zoo, vim lawv muaj cov vitamins A, C, K, antioxidants, nrog rau chlorophyll, lutein, zeaxanthin thiab folic acid. Cov zaub ntsuab pab txo qis "phem" cholesterol thiab kev pheej hmoo ntawm mob qog noj ntshav, normalize ntshav siab. Lawv kuj zoo rau qhov muag, ntxiv dag zog rau lub cev, txhim kho kev zom zaub mov (vim lawv cov ntsiab lus fiber ntau), thiab muab lub cev nrog calcium, uas tseem ceeb rau cov pob txha thiab cov hniav.
Txiv hmab txiv ntoo: kiwifruit, txiv lws suav ntsuab, zucchini, qab zib ntsuab peppers, pears, avocados, ntsuab grapes, ntsuab txiv apples, puag ncig " Zaub: spinach, broccoli, asparagus, celery, peas, taum ntsuab, artichokes, okra, thiab tag nrho cov nplooj ntsuab tsaus ntsuab. (ntau hom spinach, kale thiab lwm yam ntau yam).
5. Xiav thiab ntshav
Cov kws tshawb fawb tau muab cov txiv hmab txiv ntoo xiav thiab ntshav liab thiab zaub rau hauv ib pawg, vim tias. Nws yog tsis yooj yim sua kom cais lawv chemically. Cov khoom zoo li xiav lossis ntshav liab vim cov ntsiab lus ntawm cov khoom xws li thiab. Cov xim kawg yuav nyob ntawm qhov sib npaug acid-puag ntawm cov khoom.
Anthocyanins muaj cov tshuaj tiv thaiv kab mob thiab tiv thaiv kab mob carcinogenic, pab txo qis kev pheej hmoo ntawm cov kab mob plawv thiab ntshav qab zib, thiab muaj txiaj ntsig zoo hauv kev tawm tsam kev rog thiab rog. Resveratrol yog ib yam khoom uas tiv thaiv kev laus, muaj kev tiv thaiv kab mob, thiab tseem txo cov roj cholesterol, txo qhov kev pheej hmoo ntawm mob qog noj ntshav thiab Alzheimer's kab mob.
Cov zaub mov xiav thiab ntshav muaj lutein (tseem ceeb rau kev pom kev zoo), vitamin C, thiab feem ntau muaj txiaj ntsig zoo rau kev noj qab haus huv thiab kev ua neej ntev.
Cov txiv hmab txiv ntoo: blueberries, blackberries, figs (fig), txiv hmab txiv ntoo tsaus, currants, plums, txiv ntseej, prunes, elderberries, acai berries, maqui berries, raisins. Zaub: eggplant, ntshav asparagus, liab cabbage, liab doog carrots, liab doog qos yaj ywm.
6. Dawb xim av
Koj tuaj yeem nqa mus rau qhov noj qab haus huv ntau xim zaub thiab txiv hmab txiv ntoo uas koj tsis nco qab kiag li ... cov dawb! Thiab qhov no yuav yog qhov yuam kev loj, vim tias lawv muaj cov khoom muaj txiaj ntsig - anthoxanthins (uas pab txo cov roj cholesterol thiab ntshav siab), nrog rau cov sulfur (nws ntxuav lub siab ntawm co toxins, muaj txiaj ntsig zoo rau cov qauv protein thiab kev noj qab haus huv ntawm daim tawv nqaij), allicin ( nws muaj anti-cancer zog). ) thiab quercetin (anti-inflammatory action).
Txiv hmab txiv ntoo thiab zaub dawb ntxiv dag zog rau lub cev tiv thaiv kab mob thiab pab tswj qhov hnyav. Qhov tseem ceeb tshaj plaws ntawm lawv yog tsaus nti (xim av) sab nraud thiab dawb sab hauv (piv txwv li, zoo li pear lossis lwm yam zaub mov noj qab haus huv: zaub qhwv, zaub qhwv dawb, dos, qej, nceb, qhiav, Jerusalem artichoke, parsnips, kohlrabi, turnips, qos yaj ywm. , fennel thiab dawb (qab zib) pob kws.
7. Dub
Lwm cov xim uas koj tsis xav txog thaum xub thawj, xav txog cov txiv hmab txiv ntoo thiab zaub "zaj sawv"! Tab sis koj tsis tuaj yeem pom nws, vim tias ntau cov txiv hmab txiv ntoo dub thiab zaub tau lees paub tias yog superfoods. Cov zaub mov vegan dub feem ntau yog cov uas muaj cov tshuaj antioxidants tshaj plaws, uas yog vim li cas lawv cov xim yog khaus heev. Nws yog qhov zoo ntawm anthocyanins, muaj zog phytonutrients uas tiv thaiv kab mob plawv, ntshav qab zib, thiab qee hom mob qog noj ntshav!
Cov zaub mov dub (tsis yog sau cov txiv hmab txiv ntoo thiab zaub): dub lentils, dub los yog qus nplej, qej dub, shiitake nceb, taum dub, thiab dub chia noob.
Qhov no yog ib qho zoo heev txiv hmab txiv ntoo thiab zaub palette. Raws li kev sim muaj txiaj ntsig, sim noj zaub mov txawv txhua hnub rau xya hnub - thiab hnub so koj tuaj yeem hais tias koj "noj zaj sawv" hauv ib lub lis piam!
Raws li: