Yuav ua li cas ua noj zaub mov zoo

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Nov yog qee cov lus qhia los pab koj ua koj cov zaub mov hauv tsev noj qab haus huv.

Qhov peb noj ncaj qha tsis yog tsuas yog kev noj qab haus huv ntawm lub cev xwb, tab sis kuj rau peb lub hlwb kev noj qab haus huv. Piv txwv li, nquag noj cov zaub mov tsis zoo (hamburgers, sausages, chips, qab zib sodas, thiab lwm yam khoom noj) tau txuam nrog Western noj zaub mov yog txuam nrog me me hippocampus: kev tshawb nrhiav ntev nrog kev pheej hmoo siab ntawm kev nyuaj siab, thaum ua raws li qhov tsim nyog. kev noj haus yog, ntawm qhov tsis sib xws, nrog kev txo qis …

Yog li ntawd, los ntawm kev noj zaub mov zoo, koj muab koj tus kheej nrog kev noj qab haus huv, siab ntsuj plig thiab kev thaj yeeb ntawm lub siab.

1. Xaiv cov nplej tag nrho

Qhov no siv rau cereals, pasta, qhob cij thiab hmoov.

Tag nrho cov nplej muaj fiber ntau, uas txhim kho kev zom zaub mov. Kev noj zaub mov zoo hauv cov khoom no pab Kev Noj Qab Haus Huv Fiber: Qhov tseem ceeb rau kev noj qab haus huv noj qab haus huv kom txo cov roj cholesterol, tswj cov ntshav qab zib thiab tswj qhov hnyav.

Thiab noj cov nplej tag nrho tau txuas nrog Phytochemicals hauv cov nplej nplej tag nrho thiab lawv cov txiaj ntsig kev noj qab haus huv nrog txo kev pheej hmoo ntawm mob qog noj ntshav, ntshav qab zib hom 2, thiab kab mob plawv.

American nutritionists pom zoo kom Whole grains: Hearty xaiv rau ib tug noj qab nyob zoo noj haus kom tsawg kawg yog ib nrab ntawm tag nrho cov nplej nyob rau hauv cov zaub mov yog tag nrho cov nplej.

2. Tshem tawm cov suab thaj dawb

Los yog tsawg kawg txiav rov qab rau koj noj. Ntau heev twb tau hais txog qhov txaus ntshai ntawm cov khoom no.

Qhov hnyav dhau, daim siab tsis ua haujlwm, ntshav siab, kab mob ntawm cov hlab plawv thiab lub raum, pob txuv, nco tsis taus, wrinkles ntxov ntxov - qhov no tsis yog ib daim ntawv teev tag nrho ntawm qhov tshwm sim tsis zoo ntawm kev quav tshuaj qab zib.

Hloov cov xuab zeb tsis tu ncua, koj tuaj yeem siv txiv maj phaub qab zib, stevia, birch qab zib (xylitol), maple phoov, thiab Jerusalem artichoke phoov.

3. Siv cov roj zoo

Ib qho ntawm cov txheej txheem tseem ceeb thaum xaiv cov roj yog qhov piv ntawm omega-3 rau omega-6 fatty acids. Cov nyiaj ntau dhau ntawm qhov kawg tuaj yeem ua rau qhov tseem ceeb ntawm kev tswj hwm qhov qis omega-6 / omega-3 piv rau kev txo qis kev mob, kev loj hlob ntawm cov kab mob ntev thiab kev nce hauv Omega-6 / Omega-3 Fatty Acid Ratio Ua kom muaj kev pheej hmoo rau Kev rog rog. Yog hais tias omega-3 muaj anti-inflammatory zog. Yog li, ntau qhov sib txawv ntawm qhov sib piv ntawm cov fatty acids no yuav tsis muaj txiaj ntsig rau lub cev. Qhov zoo tshaj plaws, nws yuav tsum nyob ze rau 1: 1, tab sis me ntsis siab dua qhov tseem ceeb tau tso cai.

Cov pa luam yeeb yog qhov tseem ceeb sib npaug. Qhov no yog lub npe ntawm qhov kub thiab txias uas cov roj pib tsim cov carcinogens txaus ntshai rau kev noj qab haus huv. Qhov loj dua qhov taw tes no, qhov zoo dua. Qhov no txhais tau hais tias cov roj tuaj yeem siv rau qhov kub thiab txias.

Refined sunflower oil Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios roj muaj cov pa luam yeeb siab (227 ° C), tab sis qhov sib txawv loj heev hauv qhov sib piv ntawm cov kua qaub - 1: 40. Yog li nws yog qhov zoo dua rau hla. nws.

Xwb, mustard Zaub roj, mustard Nutrition Facts & Calories, Smoke point (250 ° C; 1: 2, 5) los yog Avocado Oil Healthiest Cooking Oil Comparison Chart with Smoke Points thiab Omega 3 Fatty Acid Ratios (271 ° C; 1:12).

Cov txiv roj roj uas ntxim nyiam noj qab haus huv zoo tshaj plaws ua noj roj sib piv nrog cov ntsiab lus haus luam yeeb thiab Omega 3 Fatty Acid Ratios Extra Virgin roj tsis muaj pa taws siab heev (160 ° C), tab sis ib txwm muaj kua qaub (1:13). Yog li nws yog qhov zoo dua los ntxiv rau zaub nyoos dua li ua noj nws hla hluav taws.

Unrefined txiv maj phaub Healthiest Cooking Oil Comparison Chart nrog cov ntsiab lus haus luam yeeb thiab Omega 3 Fatty Acid Ratios kuj yog qhov zoo tshaj plaws tsis siv rau kib (qhov hluav taws kub 177 ° C), tab sis txias.

4. Fry tsawg dua

Los yog tsawg kawg sim tsis txhob siv roj ntau. Ua ntej, cov zaub mov nqus nws thiab ua kom muaj zaub mov zoo dua. Qhov thib ob, raws li peb tau hais los saum toj no, nrog kev xaiv tsis raug ntawm cov roj, lawv tuaj yeem ua rau muaj kev phom sij txhua.

Fried Food Consumption and Cardiovascular Health: Kev Tshawb Fawb Txog Kev Tshawb Fawb Txog tam sim no qhia tias cov khoom noj kib nquag muaj feem xyuam nrog kev pheej hmoo siab ntawm hom 2 mob ntshav qab zib, plawv tsis ua hauj lwm, rog rog, thiab kub siab.

Yog li ntawd, nws yog qhov zoo dua los xaiv lwm txoj kev kho cua sov: ci, boiling, steaming, stewing los yog blanching.

Yog tias koj tseem nyiam kib, siv cov roj uas muaj cov pa taws siab lossis cov nplaum nplaum uas tsis tas yuav tsum tau greased, thiab tsis txhob tos kom lub pob zeb tawg tuaj.

5. Ntxiv superfoods rau pluas noj

Nws tsis yog hais txog kim thiab tsis tshua muaj cov khoom xyaw uas yuav tsum tau xaj hauv Internet. Txawm tias yooj yim tshaj cabbage thiab beets yog superfoods. Tom qab tag nrho, lawv muaj ntau yam tseem ceeb.

Ntxiv ntau cov zaub ntsuab thiab cov noob rau koj cov zaub xam lav. Piv txwv li, flax, noob hnav, poppy. Thiab txawm tias cov sensational chia noob tuaj yeem pom nyob rau hauv txhua lub khw loj.

Sprinkle lub porridge nrog txiv ntseej, pomegranate noob thiab berries. Superfoods kuj ntxiv rau smoothies thiab khoom qab zib.

6. Ua tib zoo saib cov khoom qab zib, khoom noj txom ncauj thiab dej qab zib

Es tsis txhob khw muag khoom yogurts nrog ntau cov suab thaj thiab lwm cov khoom xyaw uas muaj lus nug, npaj cov khoom ntuj tsim thiab ntxiv txiv hmab txiv ntoo thiab berries rau nws.

Khoom qab zib noj qab nyob zoo yog ib qho yooj yim ua los ntawm cov txiv hmab txiv ntoo qhuav. Cov qos yaj ywm chips raug hloov nrog nyias nyias thiab ci zaub, ice cream - nrog txiv hmab txiv ntoo thiab txiv hmab txiv ntoo sorbets, thiab es tsis txhob ntawm cov khoom noj txom ncauj, nws yog zoo dua mus xaiv ib tug sib tov ntawm txiv ntseej.

Cov kua txiv hmab txiv ntoo tshiab muaj kev noj qab haus huv dua li cov ntim khoom, thiab cov kua txiv hmab txiv ntoo los yog txiv hmab txiv ntoo haus yog ntau aromatic thiab tastier tshaj unnatural soda.

7. Ua cov khoom ib nrab ntawm koj tus kheej

Cutlets, dumplings, dumplings, minced nqaij, manti thiab ntau lwm yam khoom semi-tiav yog zoo tshaj plaws siav ntawm lawv tus kheej thiab khov.

Txoj kev no koj yuav paub tseeb tias cov khoom xyaw uas lawv tau ua los ntawm. Thiab cov khoom noj hauv tsev feem ntau tastier thiab muaj ntxhiab ntau dua.

Peb cov ntawv yuav pab tau koj.

Cov khoom siv hauv tsev semi-tiav: ua noj, khov, rov ua dua

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8. Siv cov kua ntses thiab hnav khaub ncaws hauv tsev

Yog vim li cas yog tib yam - kev ntseeg siab nyob rau hauv ib tug zoo muaj pes tsawg leeg, vim hais tias koj twv yuav raug hu yuav tsis ntxiv cov khoom xyaw dubious.

Muaj ntau ntau cov zaub mov txawv zoo nyob ntawd.

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Txuas koj lub tswv yim thiab koj cov txuj ci ua noj ua haus thiab ua rau koj cov zaub mov noj qab nyob zoo, ntau qab thiab nthuav.