Txhawm rau deprive koj tus kheej ntawm rog yog qhov tsis ncaj ncees lawm. Tab sis kuj pollute lub cev yog tsis muaj txiaj ntsig los yog teeb meem thiab tsis tsim nyog. Cov zaub mov twg muaj roj uas peb yuav tsum tsis txhob ntshai tab sis yuav tsum koom nrog hauv peb cov khoom noj txhua hnub?
Rog ntses
Cov kws tshawb fawb niaj hnub hais tias cov ntses rog rog tsis ua mob rau koj lub cev, thiab noj qab haus huv omega-3 cov rog yuav tsuas muaj txiaj ntsig zoo rau ntawm daim tawv nqaij, rau tes, thiab plaub hau. Noj salmon, trout, mackerel, sardines, herring, thiab koj yuav tsis paub tias kev nyuaj siab lossis kab mob plawv yog dab tsi.
Qhob noom xim kasfes
Tsaus chocolate muaj roj txaus, uas muaj txiaj ntsig zoo rau tib neeg lub cev. 100 grams ntawm qhob noom xim kasfes yog 11% fiber ntau thiab ib nrab noj txhua hnub ntawm hlau, magnesium, tooj liab, thiab manganese. Tsis tas li ntawd, muaj ntau yam antioxidants hauv chocolate, yog li ob peb squares yog tus yuam sij rau kev noj qab haus huv thiab lub siab zoo.
Avocado
Cov txiv hmab txiv ntoo no yog cov zaub muaj roj, thaum cov rog hauv avocado muaj ntau dua li cov carbohydrates. Muaj oleic acid hauv cov khoom, uas txo cov roj cholesterol hauv cov ntshav thiab ntxiv dag zog rau cov hlab ntsha. Nws kuj yog ib qhov chaw ntawm poov tshuaj, uas nyob rau hauv avocados ntau tshaj nyob rau hauv txiv tsawb.
Cheese
Cheese muaj cov roj fatty acids uas muaj zog, uas tiv thaiv kev loj hlob ntawm ntau yam kab mob. Nws yog ib qhov chaw ntawm calcium, vitamin B12, phosphorus, selenium, thiab protein. Qhov tseem ceeb - xaiv cov khoom ntuj thiab tsis txhob overdo nws nrog kom muaj nuj nqis.
Ceev
Ib qho puv tes ntawm txiv ntoo ua khoom noj txom ncauj - tsis yog txaus siab, tab sis kuj tseem siv tau. Walnuts muaj qhov siab tshaj plaws ntawm cov rog zoo tab sis siab dua li ib txwm muaj kev pheej hmoo rau cov duab. Ntawm qhov tod tes, txiv ntseej tiv thaiv kev rog, kab mob plawv, thiab ntshav qab zib. Kuj tseem muaj ntau cov vitamin E thiab magnesium, uas ua kom zoo nkauj thiab zoo nkauj.
Txiv roj roj
Yog hais tias koj yuav hnav ib lub zaub xam lav, muab nyiam rau txiv roj roj. Nws yog qhov zoo ntawm cov rog noj qab haus huv, antioxidants, vitamins, thiab tiv thaiv kab mob plawv.
Kua mis nyeem qaub
Yogurt yog ib yam khoom tshwj xeeb. Nws yog concentrated tag nrho cov mis nyuj, enriched nrog cov kab mob noj qab haus huv hauv peb cov microflora, vitamin D, protein, thiab rog. Yogurt muaj txiaj ntsig zoo rau kev zom zaub mov, tiv thaiv ntau yam kab mob, thiab tiv thaiv lawv cov tsos.
Chia noob
100 grams ntawm Chia noob muaj txog 32 grams roj - omega-3 fatty acids, zoo rau lub plawv thiab muaj zog tiv thaiv. Chia yog nplua nuj nyob rau hauv fiber ntau, uas yog vim li cas cov noob yog ib feem ntawm ntau cov zaub mov.