Peb txhua tus tau tuaj nyob thoob plaws cov npe ntawm cov npe ntawm nrov superfoods hauv Is Taws Nem ntau dua li ib zaug. Superfoods yog cov zaubmov ntuj uas muaj ntau yam khoom noj muaj txiaj ntsig, tshwj xeeb tshaj yog cov antioxidant muaj zog, uas muab cov zaub mov no muaj peev xwm los tiv thaiv kev txhim kho ntawm cov kab mob xws li mob qog nqaij hlav, ntshav qab zib, rog, thiab kab mob ntawm cov hlab plawv.
Nws yog ib qho tseem ceeb kom nkag siab, txawm li cas los xij, txawm hais tias muaj qhov tseeb tiag txog qhov kev xav tsis thoob hauv lub ntiaj teb no, koj tsis zoo li yuav muaj peev xwm ua kom koj txoj kev noj qab haus huv yooj yim dua los ntawm kev noj ib txhais tes ntawm cov noob hnav noob noob thaum nruab hnub lossis zaub paj zaub rau noj su.
Rau cov zaub mov uas muaj antioxidants kom coj cov txiaj ntsig kev noj qab haus huv tseem ceeb, nws yuav tsum tau noj tas li thiab muaj cov khoom noj txaus. Ntawd yog, nws yuav tsum dhau los ntawm koj txoj kev noj haus txhua hnub, koj txoj kev ua neej. Ib qho ntxiv, koj yuav tsum tshem tawm tag nrho cov zaub mov muaj kuab lom thiab tsis zoo los ntawm koj cov "ntawv qhia zaub mov" txhua hnub.
Yuav ua li cas lawv ua haujlwm dawb radicals
Ib qho ntawm cov khoom xyaw tseem ceeb hauv superfoods yog antioxidants. Cov vitamins A, C, D, E muaj cov tshuaj tiv thaiv kab mob, nrog rau ntau yam zaub mov thiab phytonutrients xws li carotenoids thiab polyphenols pom hauv cov zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo (tshuaj yej zoo thiab kas fes, organic nyoos zib ntab, qej, zaub qhwv, zaub ntsuab, carrots, txiv lws suav) , txiv hmab liab, txiv pos nphuab, txiv pos nphuab, blueberries, blueberries thiab ntau lwm yam nroj tsuag yog suav tias yog cov zaub mov muaj antioxidant.)
Hauv cov lus yooj yooj yim, cov tshuaj tiv thaiv kab mob yog cov tshuaj tiv thaiv dawb radicals. Dab tsi yog cov dawb radicals thiab vim li cas koj yuav tsum tawm tsam lawv? Qhov tseeb yog tias dawb radicals yog cov lwg me me uas tsis ua lub neej "kev phooj ywg" ntau hauv kev sib raug zoo nrog tib neeg lub cev. Lawv muaj lub xov tooj (tsis muaj) siv hluav taws xob. Nws yog tus liam ntawm txhua yam teebmeem. Ib lub tshuab hluav taws xob dawb tsis muaj ib qho "khub", yog li nws sim mus muab tam sim ntawd uas ploj lawm ntawm cov xaim hluav taws xob los ntawm cov hlwb zoo. Raws li qhov ua los ntawm "tub sab" no, cov hlwb noj qab haus huv tsis muaj. Lawv tau txais kev puas tsuaj loj heev, qhov tshwm sim ntawm cov txheej txheem oxidative pib.
Lo lus antioxidant txhais tau tias yog antioxidant, muaj kev tiv thaiv. Koj tuaj yeem twv saib puas muaj dab tsi hauv nws “npe” ntawm lub luag haujlwm?
Hauv txoj ntsiab cai, dawb radicals tsis yog qhov yeeb ncuab tsis tau npaj siab rau peb lub cev. Yog lawm, qee qhov pom tshwm tawm los ntawm ultraviolet hluav taws xob, lub teeb lossis hluav taws xob tiv thaiv, tshuaj lom. Tab sis kuj tseem dawb radicals tuaj yeem tsim nyob rau hauv lub cev thiab hauv chav kawm ntawm ntuj tsim thiab ua haujlwm biochemical. Tsuas yog tias lub cev muaj peev xwm tiv nrog xws li ib feem ntawm cov dawb radicals ntawm nws tus kheej (tsis yog tsis muaj kev pab tshwj xeeb enzyme superoxide dismutase, tau kawg), tom qab ntawd nws yuav xav tau cov phooj ywg ntau los tawm tsam cov seem ntawm cov teeb meem molecules.
Cov Tshuaj antioxidant Ua Haujlwm Li Cas
Antioxidants - Lawv yog dab tsi? Antioxidants yog tus phooj ywg heev npaj mus pov lawv tus kheej rau hauv kev sib ntaus sib tua tuag nrog dawb radicals. Lub hauv paus ntsiab lus ntawm lawv cov kev coj ua yog tseeb los ntawm lub npe: lawv khi cov neeg tsis muaj hluav taws xob ntawm cov dawb radicals nrog oxygen atoms (oxidizing agent) thiab muab lawv tsis muaj teeb meem.
Antioxidants yuav tsum “ua haujlwm” nrog rau qhov xwm txheej tsis zoo. Kws txiav txim plaub rau koj tus kheej: thaum lub superoxide dismutase enzyme tsis txaus rau hauv lub zog, radicals dawb ua rau muaj yoj tshuaj lom neeg tiag. Piv txwv li, yog tias lub radical dawb tawm tsam ib qho protein, nws tsis tsuas yog ua rau cov lej lwg me me xwb, tab sis kuj ua cov cim tshiab ntawm kev rhuav tshem. Thiab nws, nyeg, txuas ntxiv mus rhuav tshem lub cev, rub ntau thiab ntau cov hluav taws xob rau hauv ib khub.
Yog tias muaj ntau cov dawb radicals hauv lub cev, nws ua rau muaj kev mob tshwm sim hu ua oxidative (oxidative) kev nyuaj siab, nyob rau hauv cov ntaub so ntswg yog puas, lub hnub nyoog ntawm lub cev, thiab muaj mob hnyav tshwm sim. Feem ntau ntawm cov teeb meem loj xws li mob ntshav qab zib, rog, kab mob ntawm cov hlab plawv txuas nrog cuam tshuam nrog oxidative kev nyuaj siab.
Antioxidants yog tshuaj uas muaj peev xwm khi thiab, yog li, nruab nrab cov teeb meem dawb radicals, yog li nws tsis yog qhov xav tsis thoob tias kev noj zaub mov muaj tshuaj tiv thaiv kab mob antioxidant tuaj yeem pab tiv thaiv qhov tshwm sim thiab loj hlob ntawm tus kab mob.
Antioxidant “ntawv qhia zaub mov”
Txheeb xyuas qhov tseem ceeb ntawm cov tshuaj antioxidants rau tib neeg kev noj qab haus huv, cov kws tshaj lij tsom mus rau lawv cov kev qhia rau hauv kev noj haus. Peb feem ntau tau txais lawv nrog cov zaub mov. Tab sis txij li txhua xyoo ib puag ncig kev nyab xeeb ntawm peb lub nroog tsis txhim kho, thiab muaj ntau qhov kev ntxhov siab ntau dua thiab cov hnub kawg ntawm kev ua haujlwm, cov vitamin complex thiab cov tshuaj lom roj ntsha feem ntau hu ua kom pab khoom noj.
Cov tshuaj antioxidant suav nrog cov vitamins A, C, E, thiab cov zaub mov me me xws li selenium, zinc, tooj, chromium, thiab manganese.
Qhov nrov tshaj plaws thiab muaj zog tshaj plaws antioxidant - Vitamin C.... Ntxiv rau qhov tseeb tias ascorbic acid koom nrog hauv kev tsim cov collagen (uas yog, nws khaws kev zoo nkauj ntawm lub cev thiab ua rau cov txheej txheem laus zuj zus), nws muaj lwm qhov khoom muaj txiaj ntsig zoo - nws tsis tso cai rau lub cev rhuav tshem cov vitamins. A thiab E. Vitamin C (thiab, raws li, cov tshuaj tiv thaiv kab mob) tuaj yeem pom hauv lub duav sawv, citrus hiav txwv buckthorn, dub currants, txiv pos nphuab, zaub txhwb qaib, thiab dill.
Vitamin E (tocopherol) -cov roj-soluble sib xyaw uas muaj txiaj ntsig zoo rau ntawm daim tawv nqaij, kev ua me nyuam, thiab tseem yog lub zog tseem ceeb hauv kev tiv thaiv atherosclerosis. Koj yuav pom qhov txaus ntawm cov tshuaj tua kab mob hauv cov noob nplej, noob txiv (txiv ntseej, txiv laum huab xeeb, cashews), ntses (ntses salmon, pike perch, eel).
Vitamin A (Retinol) lub luag haujlwm rau kev tiv thaiv lub cev sab hauv los ntawm qhov tsis zoo ib puag ncig (tshuaj lom neeg muaj kuab paug, hluav taws xob, sib nqus), ntxiv rau txhawb kev tiv thaiv kab mob hauv lub cev kom zoo. Vitamin A yog nplua nuj txiv kab ntxwv, zaub daj thiab txiv hmab txiv ntoo (apricots, nectarines, txiv duaj, carrots, txiv nkhaus taw), rog rog, zaub ntsuab (zaub ntsuab, zaub paj, zucchini).
Los ntawm kev noj zaub mov tsis tu ncua los ntawm cov khoom lag luam no, koj yuav xav sai sai rau koj tus kheej tias cov tshuaj antioxidants ua dab tsi thiab lawv cov txiaj ntsig zoo npaum li cas.
zaub pob
Peb ua kale sawv tawm rau qhov laj thawj; kale yog qhov txias thiab yooj yim tshaj plaws muaj cov khoom noj muaj txiaj ntsig muaj nyob hauv koj cov khoom noj txhua hnub.
Txiav txim rau koj tus kheej. Ua ntej tshaj plaws, ntau hom zaub qhwv (zaub paj dawb, zaub qhwv dawb, zaub qhwv liab, Brussels sprouts, zaub paj, Savoy zaub qhwv) thiab cov tais diav los ntawm nws yuav ua rau cov neeg noj qab nyob zoo tshaj plaws. Qhov thib ob, cov khoom noj uas ib txwm ua dhau los muaj cov phytonutrients (antioxidants). Lawv tiv thaiv cov hlab plawv los ntawm kev tiv thaiv kev puas tsuaj rau cov hlab ntshav, nrog rau tiv thaiv cov retina thiab lwm cov ntaub so ntswg ntawm lub cev, yog li cov tshuaj tiv thaiv kab mob hauv cov zaub mov tuaj yeem suav tias yog ib qho tseem ceeb tshaj plaws thiab tseem ceeb ntawm koj li kev noj qab haus huv.
Phytonutrients pab tiv thaiv qog noj ntshav los ntawm kev txhawb nqa kev noj qab haus huv tag nrho ntawm tes thiab kev sib txuas lus ntawm tes thiab ntxiv dag zog rau kev tiv thaiv kab mob. Cov zaub qhwv hauv cov pob zaub ntsuab tseem muaj omega-3s thiab vitamins B-6, folic acid, C, E, zinc, manganese thiab vitamin K, uas muaj cov khoom coj los tiv thaiv.
Thib peb, zaub qhwv yog qhov khoom pheej yig thiab pheej yig. Koj tuaj yeem nrhiav ntau hom zaub pob hauv khw thiab khw hauv txhua lub sijhawm ntawm lub xyoo. Qhov kuv nyiam yog Zaub pob thiab Liab. Txawm hais tias kuv nyiam xim, thiab zaub paj ntsuab, thiab Savoy, thiab cov zaub qhwv dawb.
Hauv kuv daim Liveup recipe tshiab! ntau heev ntawm cov zaub mov zaub qhwv: kua zaub, sab zaub mov, chav kawm loj, khoom noj txom ncauj.
Koj muaj peev xwm rub tawm cov ntawv thov ntawm qhov txuas no.