7 superfoods los pab koj hlawv rog

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

Yuav luag txhua xyoo muaj kev zam rau qee yam khoom zoo tshiab uas pab tiv thaiv txhua yam kab mob thiab pab hlawv rog dhau. Tab sis feem ntau, cov khoom tshaj tawm no tsis ua lawv txoj haujlwm. Ntawm no yog dab tsi tiag tiag zoo rau koj noj qab haus huv thiab pab kom poob phaus.

Tsis ntev los no, pompous superfood headlines tau qhov muag-catcher rau txhua tus. Koj tuaj yeem pom nws ntawm daim npog ntawm cov ntawv xov xwm thaum queuing ntawm lub checkout hauv lub tsev loj. Feem ntau, cov khoom uas muaj cov npe ntxim nyiam cog lus rau cov neeg uas siv qhov "superfood" poob phaus, nce lub zog thiab nce libido tib lub sijhawm. Tab sis tsis txhob ntseeg txhua yam uas tau sau tseg.

Nws tsis zoo li cov khoom zoo li no yuav pab tau koj txoj kev noj qab haus huv txhua txoj kev, tab sis nws cov lus hais yuav ua rau muaj txiaj ntsig zoo rau cov ntawv xov xwm. Cov paj laum zoo li no poob sai sai. Qhov no yog vim lub fact tias nyob rau hauv qhov tseeb tag nrho cov khoom no yog tsis yooj yim sua kom tau, los yog lawv tsis ua raws li nrov advertising cog lus, los yog cov neeg cia li tau dhuav ntawm tas li hnov txog lawv.

Tab sis dab tsi yog tiag tiag tsim nyog nws yuav tsum tau mus tas li qhov chaw ntawm koj lub rooj noj mov? Peb tau xaiv xya yam khoom sib txawv. Lawv tsis yog txuj ci tseem ceeb, tab sis yog tias koj ntxiv lawv rau koj cov khoom noj, cov txiaj ntsig yuav ua rau koj xav tsis thoob. Koj yuav ntxiv kev noj qab haus huv rau koj tus kheej (thiab rho qee yam yog tias koj xav tau).

1. Nplej

Cov kev tshawb fawb tau pom tias noj cov zaub mov muaj fiber ntau tsis tu ncua tuaj yeem pab koj poob phaus. Lentils muaj fiber ntau. Tsis tas li ntawd, nws muaj ntau ntau hauv cov nroj tsuag protein thiab lwm yam khoom noj muaj txiaj ntsig.

"Ib khob ntawm lentils muaj 18 grams protein ntau," hais tias tus kws noj zaub mov Jonny Bowden hauv nws phau ntawv 150 Cov Khoom Noj Zoo Tshaj Plaws hauv Ntiaj Teb. - Thiab, qhov tseem ceeb tshaj plaws, hauv lub khob no koj yuav pom cov fiber ntau ntau: 16 grams! Lentils kuj yog ib qho chaw zoo ntawm folate thiab tsawg kawg yog xya cov zaub mov."

2. Txiv maj phaub

Txiv maj phaub muaj ib yam tshwj xeeb ntawm cov roj saturated: nruab nrab saw triglycerides (MCTs). Peb lub cev tsis khaws cov rog li no, tab sis hlawv lawv. Cov kev tshawb fawb tau pom tias piv rau lwm cov roj uas tsis yog-MCT, cov roj txiv maj phaub roj tuaj yeem hlawv calorie ntau ntau.

Cov zaub mov siav tshaj li nruab nrab kub siv cov txiv maj phaub roj muaj ib qho qab ntxiag aroma. Unsweetened txiv maj phaub roj tuaj yeem siv rau hauv cov protein shakes raws li qhov chaw ntawm cov roj fatty acids noj qab nyob zoo.

3. Blueberries

Fresh los yog khov ntuj blueberries muaj ib tug killer ua ke ntawm cov as-ham. Nws tseem yuav rov hais dua rau cov hniav qab zib.

Xwm tau muab cov txiv hmab txiv ntoo no muaj txiaj ntsig zoo nrog cov vitamins, minerals, fiber, antioxidants thiab lwm yam khoom muaj txiaj ntsig, uas ua ke ua kom lub cev muaj zog nrog kev noj qab haus huv, thaum txo koj cov ntshav qab zib.

Qhov tseeb, raws li kev tshawb fawb los ntawm LC Martineau, A. Couture, D. Spoor, A. Benhaddou-Andaloussi, C. Harris, B. Meddah, C. Leduc, A. Burt, T. Vuong, P. Mai Le, M.. Prentki, SA Bennett, JT Arnason, PS Haddad. …, blueberries tsis tsuas yog pab tswj cov suab thaj, tab sis kuj txo qhov kev pheej hmoo ntawm ntshav qab zib. Blueberries kuj muaj vitamin C, uas yog ib qho antioxidant zoo uas ua rau peb cov tshuaj insulin rhiab heev thiab pab tshem tawm cov piam thaj ntau dhau ntawm cov ntshav.

4. Tshuaj yej ntsuab

Lub ntsiab yog vim li cas ntsuab tshuaj yej yog zoo rau koj yog vim hais tias nws muaj antioxidants thiab theine (ib tug me me analogue ntawm caffeine).

Cov kev tshawb fawb pom tau hais tias cov roj hlawv cov khoom uas ua rau cov tshuaj yej ntsuab thiaj li nrov tau tshaj tawm thaum ua ke nrog kev tawm dag zog. Ntsuab tshuaj yej kuj muaj L-theanine, ib qho amino acid uas muaj cov nyhuv calming. Nws pab koj daws cov kev ntxhov siab ntev uas tuaj yeem rhuav tshem koj cov hlab ntsha thiab ua rau rog rog.

5. Kas fes

Ib txoj kev tshawb nrhiav pom tias kas fes muaj cov tshuaj antioxidants muaj zog dua li cov tshuaj yej ntsuab. Cov kws tshawb fawb hais tias qhov no yog ib qho laj thawj vim li cas cov neeg haus kas fes nyob ntev dua. Feem ntau, nws raug pom zoo kom haus kas fes thiab tshuaj yej ntsuab.

Haus ob peb khob kas fes ib hnub, tab sis tsis txhob hnov qab txog nws cov teebmeem ntawm lub paj hlwb thiab lwm yam tsis xav tau. Tsis txhob sim them nyiaj rau qhov tsis muaj kev pw tsaug zog thiab kev ntxhov siab ntev los ntawm kev nqos cov kas fes loj ntawm qhov tsaus ntuj tshaj plaws.

6. Swiss chard, los yog beetroot

Clear txoj kev, collard zaub! Koj muaj kev sib tw nyuaj.

Thaum kuv thawj zaug pom cov ntsiab lus ntawm beet nyob rau hauv lub chav kuaj, kuv yuav tsum tau muab ob npaug rau xyuas seb puas muaj tej yam yuam kev nyob rau hauv cov ntaub ntawv. Tus nqi ntawm cov khoom noj sib txawv hauv tus me me no ua rau kuv xav tsis thoob tias kuv pib nrhiav typos. Tab sis tsis yog, tag nrho cov ntaub ntawv yog lawm. Swiss chard yog ib qho piv txwv zoo ntawm ib hom "kev noj zaub mov muaj zog" uas tso cai rau peb nrog cov as-ham ntawm cov ntsiab lus calorie tsawg.

Johnny Bowden

Cov kws tshawb fawb tau ua pov thawj tias Swiss chard muaj ntau yam zoo. Ib qho tseem ceeb tshaj plaws ntawm lawv yog tias kev noj beetroot yog kev tiv thaiv mob qog noj ntshav zoo.

7. Avocado

Nws tsis muaj teeb meem li cas koj haus avocado. Koj tuaj yeem ntxiv nws rau zaub xam lav, khoom noj txom ncauj rau nws, lossis ua guacamole nrog chips. Avocado yuav ua rau txhua yam zaub mov noj qab haus huv, vim tias cov khoom no muaj ntau cov polyunsaturated fatty acids uas pab lub plawv ua haujlwm. Raws li cov txiaj ntsig ntawm National Health and Nutrition Examination Program V. L. Fulgoni 3rd, M. Dreher, A. J. Davenport. …, noj avocados cuam tshuam tag nrho cov khoom noj khoom haus zoo thiab txo qhov kev pheej hmoo ntawm metabolic syndrome.

Johnny Bowden sau tseg tias avocados kuj muaj 11 mus rau 17 grams fiber ntau thiab cov as-ham xws li potassium, folate, vitamin A, thiab carotenoids (beta-carotene thiab beta-cryptoxanthin).