Yuav ua li cas rau lub cev yog tias tsuas muaj zaub thiab txiv hmab txiv ntoo

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

Ib qho kev noj zaub mov zoo li cog qoob loo muaj nws qhov zoo thiab qhov tsis zoo.

Tau ntau xyoo, nws tau ntseeg tias noj tsib zaub zaub thiab txiv hmab txiv ntoo ib hnub yog qhov tseem ceeb rau kev noj qab haus huv. Qhov no yog kwv yees li 400 grams. Thiab hais tias tsis muaj leej twg noj cov nyiaj yuav tsum tau.

Tab sis nyob rau hauv 2017, ib txoj kev tshawb fawb tau tshwm sim uas qhia tias ob npaug ntawm cov nyiaj pub dawb txhua hnub rau txiv hmab txiv ntoo thiab zaub. Raws li cov kws tshawb fawb London, qhov no yuav tiv thaiv tau txog 7.8 lab tus neeg tuag ntxov ntxov thoob ntiaj teb txhua xyoo.

Txoj kev tshawb no tus kws sau ntawv, Dagfinn Aune, sau tseg tias txiv hmab txiv ntoo thiab zaub txo cov roj cholesterol thiab ntshav siab, thiab txhim kho cov hlab ntsha thiab kev tiv thaiv kab mob.

Nyob rau hauv nws lub tswv yim, cov nyhuv no yog ncaj ncees los ntawm cov ntsiab lus ntawm ib tug complex system ntawm as-ham nyob rau hauv lawv. Thiab cov tshuaj antioxidants tuaj yeem txo qhov kev puas tsuaj DNA, uas tuaj yeem ua rau txo qis ntawm kev mob qog noj ntshav.

Yog tias kaum noj txiv hmab txiv ntoo thiab zaub hauv ib hnub yog qhov zoo dua li tsib, koj tuaj yeem xav hloov mus rau kev noj zaub mov ntshiab. Cia peb saib seb qhov no yuav cuam tshuam rau lub cev li cas.

Koj yuav tsis muaj qhov tseem ceeb macronutrients

Txiv hmab txiv ntoo thiab zaub yuav muab fiber ntau thiab carbohydrates rau koj, tab sis koj yuav tsis tau txais cov roj thiab cov protein zoo los ntawm lawv. Thiab lawv tseem ceeb heev rau lub cev. Cov rog rau lub hlwb noj qab haus huv, muaj zog txaus thiab cov metabolism, cov proteins rau cov nqaij ntshiv thiab lub cev tsis muaj zog.

"Yog tias koj noj cov txiv hmab txiv ntoo thiab zaub xwb, koj yuav poob cov leeg nqaij thiab lub zog," tus kws qhia noj zaub mov Amy Shapiro hais. "Ib qho kev noj zaub mov zoo tuaj yeem muab cov protein, tab sis nws yuav tsum muaj cov nplej."

Koj qhov mob yuav txo qis

Kev mob tshwm sim tshwm sim thaum lub cev sim tiv thaiv nws tus kheej tiv thaiv kab mob thiab kab mob los yog kho cov ntaub so ntswg puas. Tab sis qee yam khoom noj - suav nrog nqaij, cheese, thiab cov khoom noj ua tiav - ua rau mob.

Qhov no cuam tshuam tsis zoo rau lub cev: mob ntev yog cuam tshuam nrog kev txhim kho atherosclerosis, muaj kev pheej hmoo siab ntawm plawv nres, mob stroke, ntshav qab zib thiab kab mob autoimmune.

Ib qho kev noj zaub mov ntawm cov nroj tsuag, ntawm qhov tod tes, txo qhov mob vim muaj fiber ntau thiab cov ntsiab lus antioxidant hauv kev noj haus. Nws kuj tseem muaj qhov tshwm sim tsawg dua ntawm qhov mob, suav nrog cov roj saturated thiab endotoxins (cov tshuaj no tau tso tawm thaum cov kab mob hlwb tawg).

Raws li cov kws tshawb fawb, hauv cov tib neeg uas tau hloov mus rau kev noj zaub mov noj, qib ntawm C-reactive protein, qhov taw qhia ntawm qhov mob, poob qis.

Koj yuav ua tsis muaj zog

Tus txiv neej nruab nrab uas muaj kev ua neej nyob nruab nrab xav tau 2,400-2,800 calories ib hnub, thiab ib tug poj niam 1,800-2,200. Tab sis yog tias koj tsis noj nplej, noob, txiv ntseej thiab zaub roj, nws yog qhov nyuaj heev kom tau txais calorie ntau ntau. Txhawm rau ua kom yooj yim rau koj xav txog, 2,200 calories yog hais txog 100 khob ntawm tws cabbage los yog 23 txiv apples.

Tau kawg, muaj ntau cov zaub mov zoo li avocados. Tab sis txawm tias koj faib cov zaub mov ntau npaum li qhov ua tau, koj tseem yuav tau noj ntau. Txawm li cas los xij, koj yuav tsis tau txais hom carbohydrates uas muab koj lub zog thiab pab koj tsom.

Koj yuav raug tso tseg yam tsis muaj cov vitamins thiab minerals tseem ceeb

"Kev noj zaub mov uas cov txiv hmab txiv ntoo thiab zaub tsuas yog lub zog yuav tsis muaj cov khoom noj tseem ceeb," hais tias Stephanie Di Figlia-Peck. Txawm hais tias muaj ntau cov zaub mov nrov, suav nrog Mediterranean, muaj ntau cov txiv hmab txiv ntoo thiab zaub, lawv kuj suav nrog lwm hom zaub mov hauv kev sib npaug.

Kev noj zaub mov tshwj xeeb yuav tsis muab cov vitamins B12 thiab D rau lub cev, thiab yuav muab cov hlau me me. Txawm hais tias spinach thiab lwm cov nplooj ntsuab tsaus yog nplua nuj nyob rau hauv cov hlau, lawv kuj muaj phytates uas thaiv qhov nqus ntawm cov pob zeb no.

Koj yuav poob phaus

Ua tsaug rau lawv cov ntsiab lus fiber ntau thiab dej, cov zaub mov cog ua rau koj hnov zoo dua sai dua. Qhov no yuav pab koj noj tsawg dua thiab muaj peev xwm ua rau poob phaus. Txawm tias thaum peb pom tag nrho cov zaub mov, peb xav muab lub diav sai dua. Zoo li lub paj hlwb uas peb twb tau noj ntau heev, uas txhais tau hais tias peb yuav tsum tau puv.

Tsis tas li ntawd, nrog kev noj zaub mov zoo li no, koj yuav dhau mus rau chav dej, thiab qhov no kuj ua rau muaj kev kaj siab.

Koj yuav raug kev txom nyem los ntawm tsam plab ntau zaus

Qee tus pom tias nws nyuaj rau zom cov suab thaj thiab lwm yam carbohydrates los ntawm zaub thiab txiv hmab txiv ntoo, uas tuaj yeem ua rau tsam plab. Tab sis nws muaj zog nyob ntawm tus yam ntxwv ntawm koj lub cev thiab plab hnyuv microflora.

Koj cov roj (cholesterol) yuav poob qis heev

Raws li kev tshawb fawb, thaum hloov mus rau kev noj zaub mov noj, nws poob li 35%. Feem ntau, qhov txo qis yog tib yam li cov tshuaj. Thiab qhov no yog qhov tshwm sim tseem ceeb heev rau cov neeg uas xav txo lawv cov cholesterol yam tsis muaj tshuaj.

Qhov tseeb yog tias txiv hmab txiv ntoo thiab zaub muaj fiber ntau. Lawv kuj tsis muaj rog thiab ua tiav cov suab thaj, uas yog cov khoom xyaw kom tsis txhob yog tias koj xav txo koj cov cholesterol.