7 lub laj thawj zoo kom suav cov hnub hauv koj cov khoom noj

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

Cov hnub muaj ntau yam khoom uas pab lub cev ua haujlwm zoo thiab tiv thaiv nws los ntawm ntau yam kab mob.

Hnub twg muaj

• Cov suab thaj ntuj (glucose, fructose, sucrose).
• Fiber ntau.
• B vitamins, vitamin A, niacin.
• Macro thiab microelements (piv txwv li, potassium, calcium, magnesium, phosphorus, hlau).
• Saturated thiab unsaturated fatty acids.
• Qhov tseem ceeb amino acids.

Dab tsi yog cov txiaj ntsig ntawm hnub rau lub cev

1. Txhawb kev noj qab haus huv tag nrho

Cov tshuaj uas tsim cov hnub yog qhov tseem ceeb rau kev ua haujlwm ntawm ntau lub cev. Kev tshuaj xyuas ntawm lawv cov biochemical thiab kev noj haus cov yam ntxwv sau tseg:

• Cov vitamins yog qhov tseem ceeb rau cov ntshav qab zib thiab txhawb cov metabolism ntawm carbohydrates. Tshwj xeeb, lawv pab tswj cov piam thaj ib txwm muaj.
• Magnesium, calcium thiab phosphorus yog qhov tseem ceeb rau cov pob txha noj qab haus huv.
• Potassium yog qhov zoo rau cov leeg thiab lub paj hlwb.

2. Ua kom muaj zog

Vim muaj cov ntsiab lus siab ntawm cov suab thaj; cov hnub tso cai rau koj kom rov ua kom lub zog sib npaug sai sai. Tsis tas li ntawd, hlau, uas muaj nyob rau hauv lawv cov muaj pes tsawg leeg, pab tiv thaiv anemia thiab txuam nrog lethargy thiab qaug zog.

3. Txo cov ntshav siab

Magnesium thiab potassium, uas muaj ntau nyob rau hauv cov hnub, pab txo cov ntshav siab. Tsis tas li ntawd, magnesium tsub kom cov kev ua tau zoo ntawm cov tshuaj tiv thaiv kev kub ntxhov.

4. Tiv thaiv lub plawv thiab cov hlab ntsha

Ib qho kev soj ntsuam ntawm xya qhov kev tshawb fawb pom tau tias kev noj magnesium kuj txo qhov kev pheej hmoo ntawm mob stroke los ntawm 8% (peb tab tom tham feem ntau txog ischemic stroke).

Kuj lees paub; cov hnub tuaj yeem siv los tiv thaiv atherosclerosis.

Tsis tas li ntawd, lawv tuaj yeem txo qhov kev pheej hmoo ntawm kab mob plawv. Yam tsawg kawg ntawm kev noj haus fiber ntau uas yog ib feem ntawm lawv ua; raws nraim qhov no.

5. Txo qhov kev pheej hmoo ntawm mob qog noj ntshav

Raws li kev tshawb fawb los ntawm M. S. Farvid, A. H. Eliassen, E. Cho, et al. Kev noj zaub mov fiber ntau hauv cov tub ntxhais hluas thiab kev pheej hmoo mob qog noj ntshav / Cov ntawv xov xwm tseem ceeb ntawm American Academy of Pediatrics, luam tawm xyoo 2016, kev noj haus fiber ntau kuj txo qhov kev pheej hmoo ntawm mob qog noj ntshav. Raws li cov kws tshawb fawb tau sau tseg, nws yog ib qho tseem ceeb tshwj xeeb los qhia lawv rau hauv kev noj haus thaum yau thiab hluas.

Tsis tas li ntawd, muaj kev tshawb fawb qhia tias noj cov hnub yuav txo qhov kev pheej hmoo ntawm mob qog noj ntshav.

6. Txhim kho plab hnyuv

Vim lawv cov ntsiab lus fiber ntau, cov hnub pab tswj lub plab zom mov thiab tawm tsam cem quav. Yog li cov txiv hmab txiv ntoo no tuaj yeem siv nyab xeeb los ua ib qho tshuaj laxative.

7. Pab kev yug menyuam

Xyoo 2007-2008, Jordanian cov kws tshawb fawb pom ob pawg poj niam. Tus qub noj rau hnub rau ib hnub rau plaub lub lis piam ua ntej yuav yug, tom kawg tsis tau. Yog li ntawd, kev yug menyuam hauv thawj pab pawg tau yooj yim dua. Piv txwv li, qhov nruab nrab ntawm lub ncauj tsev menyuam dilatation ntawm kev nkag mus rau cov poj niam no yog siab dua, thiab ntawm lawv muaj tsawg dua ntawm cov kab mob ntxov ntxov ntawm cov qog.

Nrog rau txhua qhov zoo, tsis txhob hnov qab tias cov hnub muaj calorie ntau ntau (100 g muaj txog 300 kcal). Noj lawv hauv nruab nrab, ces lub cev tsuas hais tias ua tsaug.