16 txiv hmab txiv ntoo thiab txiv hmab txiv ntoo zoo tshaj plaws los pab koj noj qab haus huv

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

Noj lawv tsis tu ncua los tiv thaiv lub plawv nres, Alzheimer's thiab mob qog noj ntshav.

Cov kws tshaj lij tau ua pov thawj Cov Txiv Hmab Txiv Ntoo thiab Zaub Noj thiab Kev pheej hmoo ntawm Kab Mob Coronary Heart Disease: Ib Meta-Tshaj Tawm ntawm Cohort Studies uas cov txiv hmab txiv ntoo txo qhov kev pheej hmoo ntawm cov kab mob plawv los ntawm 7%. Thiab cov txiv hmab txiv ntoo cuam tshuam nrog kev loj hlob ntawm cov ntshav qab zib mellitus Txiv hmab txiv ntoo noj thiab kev pheej hmoo ntawm hom 2 mob ntshav qab zib: tshwm sim los ntawm peb txoj kev tshawb fawb longitudinal cohort thiab urolithiasis Kev noj haus ntawm cov tshuaj urinary txaus ntshai rau lub raum pob zeb tsim. Kev tshuaj xyuas ntawm CLU Ua Haujlwm Pab Pawg, pab txo qhov hnyav tshaj Qhov cuam tshuam ntawm cov txiv hmab txiv ntoo noj ntawm lub cev qhov ntsuas thiab qhov hnyav poob hauv cov qauv ntawm cov neeg rog rog rog thiab rog tau kawm hauv qhov kev sim poob phaus thiab ntshav siab Cov txiaj ntsig ntawm cov txiv hmab txiv ntoo thiab zaub noj ntawm plasma antioxidant concentrations thiab ntshav siab: randomized tswj kev sim, ua rau cov hlab ntsha elastic dua.

Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws Askiv pom zoo kom noj tsib yam txiv hmab txiv ntoo thiab zaub txhua hnub. Qhov ntawd yog hais txog 80 grams ntawm ib lub sij hawm, los yog ib lub txiv apple qhov loj ntawm lub pob ntaus pob tesniv. Hloov ntawm koj cov txiv hmab txiv ntoo nyiam kom tau txais txiaj ntsig zoo tshaj plaws ntawm koj cov txiaj ntsig.

8 txiv hmab txiv ntoo noj qab nyob zoo

1. Txiv qaub

Cov txiv hmab txiv ntoo no nplua nuj nyob rau hauv vitamin C, citric acid thiab flavonoids. Cov tom kawg yog cov tshuaj antioxidants uas tiv thaiv kev txhim kho ntawm mob qog noj ntshav thiab cov kab mob plawv hauv Kev Tshawb Fawb Sib piv ntawm Cov nyhuv ntawm Cov Qauv Pretreatment thiab Extraction ntawm Kev Txiav Txim ntawm Flavonoids los ntawm Lemon.

Vitamin C tiv thaiv oxidative kev nyuaj siab. Qhov no yog lub npe rau kev puas tsuaj ntawm cov hlwb los ntawm cov teeb meem tshuaj - dawb radicals. Yog tias muaj ntau dhau lawm, lub cev yuav laus sai.

Txiv qaub yog tshwj xeeb tshaj yog zoo rau lub plawv - nws txo cov roj cholesterol Citrus flavonoids thiab lipid metabolism thiab ntshav siab cuam tshuam rau ntshav siab ntawm txhua hnub Lemon noj thiab taug kev. Thiab kev tshawb fawb ntawm Lemon Polyphenols Tiv Thaiv Kev Noj Qab Haus Huv-induced Obesity los ntawm Up-Regulation of mRNA Levels of the Enzymes Koom nrog hauv beta-Oxidation hauv Mouse White Adipose ntaub so ntswg ntawm cov tsiaj pom tias cov txiv hmab txiv ntoo tsim tshwj xeeb enzymes uas rhuav tshem cov ntaub so ntswg adipose.

Citric acid kuj pab tau Cov kua txiv qaub tuaj yeem yog lwm txoj hauv kev rau potassium citrate hauv kev kho cov pob zeb calcium hauv cov neeg mob hypocitraturia? Ib txoj kev tshawb nrhiav randomized kho urolithiasis.

2. Txiv kab ntxwv

Ib qho txiv kab ntxwv nruab nrab muaj 139% ntawm koj cov nqi niaj hnub rau vitamin C thiab 20% fiber ntau. Nws kuj muaj ntau cov vitamins B: thiamine thiab folic acid.

Hauv nws cov khoom, txiv kab ntxwv zoo ib yam li txiv qaub. Txawm li cas los xij, cov kev tshawb fawb tau pom tias txiv kab ntxwv tiv thaiv kev tsim ntawm lub raum pob zeb txawm tias zoo dua li txiv qaub. Citrus txiv hmab txiv ntoo, tshwj xeeb tshaj yog txiv kab ntxwv thiab txiv kab ntxwv, txo txoj kev pheej hmoo ntawm mob stroke rau cov poj niam.

Tsis tas li ntawd, cov txiv hmab txiv ntoo pab lub caj pas kom nqus tau cov hnyuv, tiv thaiv qhov tshwm sim ntawm anemia.

3. Txiv tsawb

Ib qho txiv tsawb nruab nrab muaj 23% ntawm RDA rau Txiv tsawb, nyoos, Khoom noj khoom haus Facts ntawm poov tshuaj. Cov ntxhia no pab lub plawv ua haujlwm kom zoo. Thaum cov poov tshuaj tsawg, qhov kev pheej hmoo ntawm Association ntawm sodium thiab poov tshuaj kom tsawg nrog rau sab laug ventricular pawg: coronary artery txoj kev loj hlob nyob rau hauv cov tub ntxhais hluas ntawm cov kab mob plawv nce 49%. Thiab kub siab, osteoporosis thiab urolithiasis kuj tuaj yeem txhim kho.

Cov txiv tsawb muaj cov carbohydrates qeeb qeeb thiab pectin, uas ua rau cov ntshav qab zib nyob ib puag ncig. Cov hmoov txhuv nplej siab tsis zoo: cuam tshuam rau postprandial glycemia, hormonal teb, thiab ntshav satiety. Tsis tas li ntawd, cov kab mob muaj txiaj ntsig zoo hauv cov hnyuv noj pectin, uas tiv thaiv peb ntawm cov kab mob thiab lwm yam kab mob ntawm lub plab zom mov.

Txiv tsawb yog cov khoom noj muaj txiaj ntsig zoo thiab yog li suav hais tias yog ib qhov zoo tshaj plaws ntawm Bananas ua lub zog hauv lub sijhawm ua haujlwm: ib qho kev sib txuas ntawm lub zog ua ntej kev tawm dag zog.

4. Txiv kab ntxwv

Grapefruit muaj vitamin C thiab potassium.

Yav dhau los, nws tau ntseeg tias cov txiv hmab txiv ntoo pab kom poob phaus, tab sis qhov no yog ib qho lus dab neeg Cov teebmeem ntawm kev noj txiv kab ntxwv txhua hnub rau lub cev qhov hnyav, lipids, thiab ntshav siab hauv cov neeg laus noj qab haus huv, rog dhau. Grapefruit tsuas yog cuam tshuam ncaj qha rau qhov ntsuas no, vim nws muaj peev xwm txo cov roj cholesterol thiab ntshav siab.

Grapefruit, zoo li lwm cov txiv hmab txiv ntoo citrus, tiv thaiv urolithiasis Influence ntawm grapefruit-, txiv kab ntxwv- thiab kua-kua txiv noj ntawm urinary variables thiab kev pheej hmoo ntawm crystallization, kab mob plawv Citrus flavonoids thiab lipid metabolism thiab mob stroke Dietary Flavonoids thiab Risk of Stroke in Women of Women.

5. Pineapple

Lwm cov ntaub ntawv tuav rau vitamin C. Ib qho kev pabcuam ntawm cov txiv hmab txiv ntoo muaj 67% ntawm cov nqi txhua hnub ntawm Pineapple, nyoos, txhua hom, Khoom noj khoom haus tseeb ntawm cov khoom no. Pineapple kuj muaj ntau ntawm manganese thiab bromelain.

Manganese yog qhov tseem ceeb rau cov pob txha. Txoj kev tshawb no qhia Vitrum osteomag nyob rau hauv kev tiv thaiv ntawm osteoporosis nyob rau hauv cov poj niam postmenopausal: qhov tshwm sim ntawm kev sib piv qhib multicenter mus sib hais tias cov tshuaj pab txhim kho lawv hardness, yog li txo qhov kev pheej hmoo ntawm osteoporosis.

Bromelain yog ib qho sib xyaw ntawm cov enzymes uas tawm tsam qhov mob thiab ua rau cov ntshav txhaws. Yog li ntawd, muaj tsawg dua yuav tau txais kev mob plawv lossis mob stroke. Lwm cov kws tshawb fawb tau sib cav tias bromelain tiv thaiv Bromelain txoj haujlwm thiab muaj peev xwm ua tus neeg saib xyuas mob qog noj ntshav: cov pov thawj tam sim no thiab kev xav txog kev mob qog noj ntshav.

6. Avocado

Lwm cov txiv hmab txiv ntoo feem ntau yog cov carbohydrates, tab sis avocados muaj cov rog zoo heev. Feem ntau ntawm lawv yog oleic acid, uas txo qhov mob. Avocados kuj muaj beta-sitosterol, uas txhawb nqa cov qib roj cholesterol thiab txo qhov kev pheej hmoo ntawm cov kab mob plawv.

Avocados kuj tseem muaj magnesium, potassium thiab fiber ntau.

Magnesium koom nrog Magnesium hauv tus txiv neej: cuam tshuam rau kev noj qab haus huv thiab kab mob hauv ntau dua 600 cov tshuaj tiv thaiv hauv peb lub cev, suav nrog cov protein synthesis thiab lub zog metabolism. Mineral tshwj xeeb tshaj yog muaj txiaj ntsig zoo rau cov neeg ncaws pob Hloov tshiab ntawm kev sib raug zoo ntawm magnesium thiab kev tawm dag zog, vim nws txhim kho kev ua siab ntev.

Cov kev tshawb fawb tsiaj tau pom tias fiber ntau muab cov kab mob uas muaj txiaj ntsig. Prebiotic fiber modulation ntawm lub plab microbiota txhim kho cov kev pheej hmoo rau kev rog thiab cov kab mob metabolic hauv plab thiab pab tswj qhov hnyav. Nws kuj tseem txo cov kev noj zaub mov fiber ntau thiab kev pheej hmoo ntawm mob qog noj ntshav thiab qhov tshwm sim thiab rov tshwm sim adenoma hauv Prostate, Lung, Colorectal, thiab Ovarian Cancer Screening Trial kev pheej hmoo ntawm mob qog noj ntshav.

Ib qho avocado muaj 21% ntawm tus nqi ntawm cov poov tshuaj txhua hnub. Cov ntxhia no txo cov ntshav siab thiab txo qhov kev pheej hmoo ntawm mob stroke.

7. Kua txiv

Txiv apples muaj ntau cov txiv apples, nyoos, nrog rau daim tawv nqaij fiber ntau, potassium, vitamins C thiab K.

Vitamin K yog ib qho tseem ceeb heev vitamin K rau cov ntshav txhaws thiab pob txha loj hlob.

Kua Antioxidants Txhawb Lub Plawv Kev Noj Qab Haus Huv Apples thiab kev noj qab haus huv ntawm lub plawv - puas yog lub plab microbiota ib qho kev txiav txim siab tseem ceeb? thiab txo qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib, mob qog noj ntshav thiab Alzheimer's kab mob.

Kua txiv kuj tseem muaj pectin Fiber ntau thiab Prebiotics: Mechanisms and Health Benefits, a prebiotic fiber uas pub cov kab mob zoo hauv cov hnyuv thiab pab txhim kho kev zom zaub mov.

Kua txiv pab peb lub hlwb. Ib txoj kev tshawb fawb ntawm Ob phytoestrogens, resveratrol thiab quercetin, txo apoptotic neuronal tuag vim yog oxidative kev nyuaj siab thiab neuroinflammation, paub tseeb tias lawv cov antioxidant quercetin tiv thaiv neurons los ntawm kev tuag ntxov ntxov. Noj cov txiv hmab txiv ntoo no los tiv thaiv thrombotic stroke Quercetin kom tsawg thiab qhov tshwm sim ntawm cov kab mob cerebrovascular.

8. Pomegranate

Lub zog tseem ceeb ntawm pomegranate yog nyob rau hauv antioxidants. Nws muaj peb zaug ntau dua li cov tshuaj yej ntsuab thiab cawv liab. Lawv pab tiv thaiv cov hlwb los ntawm kev puas tsuaj thiab kev laus, thiab txo qhov mob.

Cov kev tshawb fawb pom tau tias pomegranate tiv thaiv Lub luag haujlwm ntawm pomegranate thiab citrus txiv hmab txiv ntoo kua txiv hauv kev tiv thaiv kab mob qog noj ntshav thiab txo cov ntshav siab Cov txiaj ntsig ntawm cov kua txiv pomegranate rau ntshav siab: Kev tshuaj xyuas thiab kev tshuaj xyuas meta-kev soj ntsuam ntawm randomized tswj kev sim.

Pomegranate kua txiv yog tshwj xeeb tshaj yog muaj txiaj ntsig zoo rau cov neeg laus: nws txhim kho Pomegranate Juice Augments Memory thiab fMRI Kev Ua Haujlwm hauv Cov Neeg Laus Nruab Nrab thiab Cov Laus Nrog Me Me Me Tsis Txaus Siab Nco.

8 noj qab nyob zoo berries

1. Strawberries

Ib lub txiv hmab txiv ntoo loj muaj 18% ntawm cov txiaj ntsig niaj hnub ntawm vitamin C thiab 1% ntawm fiber ntau thiab potassium.

Strawberries tau ntim nrog lub plawv zoo antioxidants. Ua tsaug rau anthocyanin, cov txiv hmab txiv ntoo txo qhov kev pheej hmoo ntawm lub plawv nres. High anthocyanin kom tsawg yog txuam nrog txo kev pheej hmoo ntawm myocardial infarction hauv cov poj niam hluas thiab nruab nrab hnub nyoog ntawm cov poj niam los ntawm 30%. Thiab strawberries kuj txo Strawberries txo cov cim atherosclerotic nyob rau hauv cov kev kawm nrog metabolic syndrome, ntshav siab thiab qib roj cholesterol.

Antioxidants txo qhov mob los ntawm neutralizing cov tshuaj muaj lub luag haujlwm rau nws.

Strawberry tswj cov teebmeem ntawm khov-qhuav strawberry supplementation ntawm metabolic biomarkers ntawm atherosclerosis hauv cov neeg mob ntshav qab zib hom 2: randomized ob-dig muag tswj kev sim ntshav qab zib, yog li tiv thaiv kev txhim kho ntawm ntshav qab zib.

Lwm txoj kev tshawb fawb, Randomized theem II sim ntawm lyophilized strawberries nyob rau hauv cov neeg mob uas muaj dysplastic precancerous lesions ntawm txoj hlab pas, qhia tau hais tias yog cov neeg uas muaj kab mob precancerous - esophagitis los yog Barrett's esophagus - noj 60 grams qhuav strawberries txhua hnub, kev pheej hmoo ntawm esophageal cancer txo.

2. Blueberries

Blueberries yog nplua nuj nyob rau hauv cov vitamins C thiab E, hlau, zinc thiab potassium.

Cov txiv hmab txiv ntoo sib txawv thiab cov txiv hmab txiv ntoo feem ntau muaj ntau yam tab sis muaj txiaj ntsig zoo me ntsis ntawm cov kab mob sib txawv ntawm cov kab mob metabolic ntawm cov poj niam rog rog thiab rog thiab txo qhov mob.

Noj blueberries los tiv thaiv cov ntshav qab zib: lawv txo qis Cov khoom lag luam tag nrho, ntses thiab bilberries hloov cov piam thaj thiab lipid metabolism hauv kev sib tw, tswj kev sim: Sysdimet kawm cov ntshav qab zib.

Blueberries kuj ua rau muaj txiaj ntsig zoo ntawm kev noj txiv hmab txiv ntoo ntawm platelet muaj nuj nqi, ntshav siab, thiab HDL cov roj cholesterol ntawm "zoo" cholesterol thiab txo cov roj "phem" cholesterol. Cov tom kawg ua rau atherosclerosis.

3. Raspberries

Raspberries muaj siab nyob rau hauv Raspberries, nyoos, Khoom noj khoom haus Facts, vitamins C thiab K, fiber ntau thiab manganese, thiab polyphenol. Qhov no antioxidant tiv thaiv kab mob plawv, ntshav qab zib, rog thiab Alzheimer's kab mob.

Cov dej qab zib Raspberry tuaj yeem pab koj rov qab los ntawm kev ua haujlwm: cov txiv hmab txiv ntoo txo oxidative kev nyuaj siab.

4. Cranberries

Zoo li ntau lwm cov txiv hmab txiv ntoo, cranberries muaj cov antioxidant polyphenol. Muaj ntau yam tshwj xeeb ntawm cov tshuaj no hauv daim tawv nqaij. Yog li ntawd, cov txiv hmab txiv ntoo tshiab muaj txiaj ntsig zoo dua li cov kua txiv cranberry.

Tseem ceeb tshaj plaws rau kev noj qab haus huv, cranberries tiv thaiv kab mob. Nws tiv thaiv cov kab mob E. coli los ntawm adhering rau lub zais zis phab ntsa, uas ua rau txo qis ntawm Escherichia coli adherence rau uroepithelial zais zis hlwb tom qab noj cranberry kua txiv: ib tug ob-dig muag randomized placebo-tswj cross-over sim kab mob urinary tract. Thiab tseem tiv thaiv kev ua tau zoo ntawm cov kua txiv cranberry ntawm tus kab mob Helicobacter pylori: ob qhov muag tsis pom kev, randomized placebo-tswj sim nrog cov kab mob Helicobater pylori: vim lawv, rwj thiab mob plab tshwm sim.

Cranberries kuj zoo heev rau lub plawv. Nws txo qis cov roj (cholesterol) Cov txiaj ntsig zoo ntawm cov kua txiv cranberry tsawg-calorie noj ntawm plasma HDL-cholesterol ntau hauv cov txiv neej, ntshav siab Los ntawm cov kua txiv cranberry noj ntawm vascular muaj nuj nqi hauv cov neeg mob uas muaj kab mob plawv thiab oxidative kev nyuaj siab Low-calorie cranberry kua txiv supplementation txo plasma oxidized. LDL thiab cell adhesion molecule concentration hauv cov txiv neej. Thiab cov berries kuj ua rau cov hlab ntsha elastic dua los ntawm cov teebmeem ntawm cranberry kua txiv noj ntawm vascular muaj nuj nqi nyob rau hauv cov neeg mob uas muaj kab mob coronary artery. Qhov no yog qhov tsim nyog kom tsis txhob mob atherosclerosis.

5. Txiv maj phaub

Muaj ntau ntau ntawm polyphenols nyob rau hauv daim tawv nqaij thiab cov noob txiv hmab txiv ntoo. Cov noob extract ntawm no txiv hmab txiv ntoo txo qhov cuam tshuam ntawm grape noob extract kev kho mob ntawm cov ntshav siab hloov: Ib qho kev tshuaj ntsuam meta-16 randomized tswj kev sim ntshav siab thiab lub plawv dhia.

Yog tias koj noj txiv hmab txiv ntoo lossis raisins peb zaug hauv ib lub lis piam, qhov kev pheej hmoo ntawm ntshav qab zib yuav txo cov txiv hmab txiv ntoo thiab kev pheej hmoo ntawm ntshav qab zib hom 2: tshwm sim los ntawm peb txoj kev tshawb fawb ntev ntev los ntawm 12%. Berries kuj txo cov kev sib piv ntawm liab thiab dawb txiv hmab txiv ntoo ntawm oxidative cim thiab lipidemic tsis nyob rau hauv cov neeg laus hypercholesterolemic tib neeg, o thiab cov roj cholesterol.

Kua txiv hmab txiv ntoo kuj zoo rau lub hlwb. Cov dej haus no txhim kho Concord txiv hmab txiv ntoo kua txiv, kev paub txog kev ua haujlwm, thiab kev ua haujlwm ntawm kev tsav tsheb: 12-wk, placebo-tswj, randomized crossover sim hauv cov niam ntawm cov menyuam yaus hnub nyoog qis dua thiab kev tsav tsheb.

6. Txiv lws suav

Cherries muaj cov poov tshuaj, fiber ntau thiab vitamin C. Lawv kuj muaj cov antioxidants: anthocyanins thiab carotenoids txo qhov mob thiab tiv thaiv kab mob plawv, mob qog noj ntshav, ntshav qab zib thiab Alzheimer's kab mob.

Cov txiv hmab txiv ntoo no muaj melatonin. Nws yog ib qho tshuaj hormones uas qhia peb lub hlwb kom pw tsaug zog. Cov tshuaj pab Melatonin - tus yuam sij rau lub rooj vag ntawm kev pw tsaug zog rau insomnia thiab lwm yam kev pw tsaug zog.

7. Blackberries

Blackberries muaj ntau vitamin C, fiber, potassium, calcium, antioxidants.

Qhov kawg tiv thaiv Polyphenols: Cov txiaj ntsig zoo rau cov hlab plawv hauv kev noj qab haus huv thiab kev laus los ntawm kev mob ntev thiab kev laus ntawm cov hlab ntsha. Nws tiv thaiv ntau yam kab mob, suav nrog atherosclerosis thiab mob qog noj ntshav.

Tsiaj kev tshawb fawb txog Cov teebmeem ntawm blackberries ntawm lub cev muaj zog thiab kev txawj ntse hauv cov nas laus tau pom tias blackberries txhim kho kev nco thiab kev sib koom tes hauv cov neeg laus.

8. Txiv lws suav

Txiv lws suav muaj nplua nuj nyob rau hauv cov vitamins A thiab C, nrog rau lycopene thiab cucurbitacin E. Cov tshuaj antioxidants no tiv thaiv kev mob qog noj ntshav.

Lycopene txo qhov kev pheej hmoo ntawm mob qog noj ntshav hauv lub plab zom mov, thiab cucurbitacin E tuaj yeem cuam tshuam cov qog loj hlob. Cov tom kawg kuj ua rau lub cev tiv thaiv kab mob thiab rov tsim dua tshiab ntawm lub cev.

Tsis tas li ntawd, watermelon txo cov roj cholesterol thiab ntshav siab, tiv thaiv kab mob plawv.