10 yam khoom noj uas yuav pab tswj cov hluas thiab kev noj qab haus huv

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

Tag nrho cov no koj tau siv los pom ntawm cov khoom txee.

1. Celery

Ua tsaug rau cov vitamins Celery, raw / NutritionData A, E, C, nws suav hais tias yog W. Kooti, N. Daraei. Kev tshuaj xyuas ntawm Antioxidant Activity ntawm Celery (Apium graveolens L) / Phau ntawv xov xwm ntawm cov pov thawj-raws li kev ntxiv & lwm yam tshuaj yog ib qho muaj zog antioxidant uas tiv thaiv cell membranes ntawm kev puas tsuaj thiab kev puas tsuaj. Tsis tas li ntawd, celery pab H. B. Sowbhagya. Chemistry, technology, thiab nutraceutical functions ntawm celery (Apium graveolens L.): ib tug txheej txheem cej luam / Kev tshuaj xyuas tseem ceeb hauv kev tshawb fawb txog zaub mov thiab khoom noj khoom haus kom tswj tau cov ntshav lipid zoo thaum tiv thaiv cov ntshav txhaws. Thiab ib qho kev sim tau pom Y. Yusni, H. Zufry, F. Meutia, K. W. Sucipto. Cov teebmeem ntawm celery nplooj (apium graveolens L.) kev kho mob ntawm cov ntshav qabzib thiab qib insulin hauv cov neeg laus ua ntej ntshav qab zib mellitus / Saudi kws kho mob phau ntawv xov xwm, uas cov nplooj nplooj extract txo cov ntshav qabzib hauv cov neeg mob ntshav qab zib. Qhov no yog qhov tseem ceeb tshwj xeeb tshaj yog rau cov neeg laus, vim tias lawv feem ntau tsim muaj hom 2 mob ntshav qab zib mellitus lossis muaj cov piam thaj tsis txaus siab.

Hauv cov txiv neej, celery txhim kho W. Kooti, M. Moradi, K. Peyro, M. Sharghi, F. Alamiri, M. Azami, M. Firoozbakht, M. Ghafourian. Cov nyhuv ntawm celery (Apium graveolens L.) ntawm fertility: Ib tug systematic tshuaj xyuas / Phau ntawv Journal ntawm complementary & integrative tshuaj phev zoo. Yog li ntawd, lub peev xwm xeeb tub nce, uas txo qis nrog lub hnub nyoog.

2. Avocado

100 g ntawm avocado muaj Avocados, raw, tag nrho cov lag luam ntau yam / NutritionData 6, 7 g ntawm fiber, uas yog 26% ntawm cov nqi txhua hnub. Yog tias koj noj cov txiv hmab txiv ntoo no tsis tu ncua, koj tuaj yeem tiv thaiv koj tus kheej los ntawm cem quav, txhim kho Avocado Consumption: Pub koj lub plab microbiota / American Society for Nutrition muaj pes tsawg leeg ntawm plab hnyuv microflora. Avocados yog nplua nuj nyob rau hauv monounsaturated M. L. Dreher, AJ Davenport. Hass avocado muaj pes tsawg leeg thiab cov txiaj ntsig kev noj qab haus huv / Kev tshuaj xyuas tseem ceeb hauv kev tshawb fawb txog zaub mov thiab khoom noj khoom haus nrog fatty acids uas pab tswj lub plawv noj qab haus huv, tiv thaiv metabolic syndrome, txo M. Alvizouri-Muñoz, J. Carranza-Madrigal, JE Herrera-Abarca, F. Chávez - Carbajal, JL Amezcua-Gastelum. Cov teebmeem ntawm avocado raws li qhov chaw ntawm monounsaturated fatty acids ntawm plasma lipid qib / Archives ntawm kev kho mob tshawb fawb qib ntawm "phem" cholesterol nyob rau hauv cov ntshav. Qhov no txhais tau hais tias qhov kev pheej hmoo ntawm kev tsim muaj hnub nyoog hloov pauv hauv cov hlab plawv txo qis.

3. Tshuaj yej ntsuab

Ua tsaug rau cov tshuaj antioxidant xws li polyphenols thiab catechins, W. C. Reygaert. Green Tea Catechins: Lawv Siv Hauv Kev Kho thiab Tiv Thaiv Kab Mob Sib Kis / BioMed tshawb fawb thoob ntiaj teb, muaj los ntawm C. Music, A. Kuban-Jankowska, M. Gorska-Ponikowska. Cov Khoom Muaj txiaj ntsig ntawm Green Tea Catechins / Cov ntawv xov xwm thoob ntiaj teb ntawm molecular sciences rau cov teebmeem antitumor. Yog li ntawd, ntsuab tshuaj yej yog pom zoo rau kev tiv thaiv ntawm lub mis, ntsws, txoj hlab pas, plab, daim siab thiab prostate cancer. Yog koj haus ib khob txhua hnub, TC Dinh, TNT Phuong., LB Minh., VTM Thuc, ND Bac., NV Tien, VH Pham, PL Show., Y. Tao, VTN Ngoc, NTB Ngoc., A. Jurgoński, DBTG Raj, PV Tu., VN Ha., J. Czarzasta, D.-T. Chu. Cov teebmeem ntawm cov tshuaj yej ntsuab ntawm lipid metabolism thiab nws cov peev xwm siv rau kev rog rog thiab cuam tshuam txog kev cuam tshuam ntawm metabolic - Kev hloov tshiab uas twb muaj lawm / Ntshav Qab Zib & metabolic syndrome kuj txo qhov hnyav lossis tiv thaiv kev rog rog.

Catechins thiab polyphenols yog anti-inflammatory. Thaum muaj hnub nyoog laus, cov nyhuv no yog qhov tsim nyog los tiv thaiv kev txhim kho ntawm kev mob caj dab, kab mob autoimmune thiab lwm yam mob inflammatory pathologies.

4. Pomegranate

Nws ntseeg tau tias muaj cov tshuaj tua kab mob antioxidant thiab tiv thaiv kab mob ua tsaug rau nws cov polyphenols. Yog li ntawd, pomegranate pab tau rau F. Danesi, L. R. Ferguson. Pomegranate Kua txiv puas tuaj yeem pab tswj cov kab mob o? / Khoom noj khoom haus rau inflammatory plob tsis so tswj kab mob, rheumatoid mob caj dab, mob plawv thiab metabolic mob. Thiab hauv kev sim ntawm cov tsiaj S. Asgary, M. Keshvari, A. Sahebkar, N. Sarrafzadegan tau raug pov thawj. Pomegranate Consumption thiab ntshav siab: Kev tshuaj xyuas / kev tsim tshuaj tam sim no, yog tias koj haus cov kua txiv hmab txiv ntoo no, ces ntshav siab yuav txo qis.

5. Txiv lws suav

Cov kws tshawb fawb tau tshawb fawb los ntawm R. A. Shanely, J. J. Zwetsloot, T. J. Jurrissen, L. C. Hannan, K. A. Zwetsloot, A. R. Needle, A. E. Npis Sov, G. Wu, P. Perkins-Veazie. Kev noj zaub mov txhua hnub txo cov ntshav plasma sVCAM-1 qib hauv cov poj niam rog rog thiab rog postmenopausal / Kev tshawb fawb khoom noj khoom haus, uas cov poj niam rog rog rog tau noj ib khob ntawm cov kua txiv hmab txiv ntoo txhua hnub rau rau lub lis piam. Nws tau muab tawm tias qhov no yuav pab txo qis kev pheej hmoo ntawm kev txhim kho vascular atherosclerosis, thiab yog li ntawd, cov hlab plawv pathologies uas ua rau lub neej luv.

6. spinach

Nws muaj cov antioxidants, vitamins A thiab C, uas tiv thaiv cov hlwb thiab cov noob los ntawm kev puas tsuaj dawb radical. Yog li ntawd, J. L Robert, R. Moreau raug txiav txim siab. Cov khoom ua haujlwm ntawm spinach (Spinacia oleracea L.) phytochemicals thiab bioactives / Khoom noj khoom haus & kev ua haujlwm uas spinach muaj kev tiv thaiv kab mob qog noj ntshav thiab tseem pab txo cov ntshav qab zib thiab lipids. Cov nroj tsuag no kuj txhawb cov synthesis ntawm cov tshuaj hormones ntawm satiety thiab yog li txo qab los noj mov. Raws li cov khoom teev tseg, qhov kev pheej hmoo ntawm kev rog rog, metabolic syndrome thiab pathologies ntawm cov hlab plawv cov yam ntxwv ntawm cov kab mob laus yog txo.

7. Blueberries

Nws cov khoom siv roj ntsha muaj txiaj ntsig zoo K. Miller, W. Feucht, M. Schmid. Bioactive Cheebtsam ntawm Strawberry thiab Blueberry thiab lawv cov txiaj ntsig kev noj qab haus huv raws li kev tshawb fawb txog tib neeg: Cov ntsiab lus luv luv / Cov khoom noj rau kev tiv thaiv kab mob qog noj ntshav, kab mob plawv, Alzheimer's disease. Blueberries kuj pab txhim kho kev nco hauv cov neeg laus. Ib qho kev kawm me me los ntawm R. Krikorian, M. D. Shidler, T. A. Nash, W. Kalt, M. R. Vinqvist-Tymchuk, B. Shukitt-Hale, J. A. Joseph. Blueberry Supplementation Improves Memory in Older Adults / Journal of Agricultural and Food Chemistry tau qhia tias niaj hnub noj blueberry kua txiv rau 12 lub lis piam ua rau kom muaj peev xwm kawm thiab nco cov lus.

8. Qog

Muaj cov tshuaj Z. Zdrojewicz, M. Herman, E. Starostecka. Nqaij qaib qe ua ib qhov chaw muaj txiaj ntsig ntawm cov tshuaj lom neeg muaj txiaj ntsig / Postȩpy higieny thiab medycyny doświadczalnej, uas txhawb kev loj hlob ntawm tes, txo qis cov txheej txheem inflammatory, muaj cov kab mob tua kab mob thiab tshuaj tua kab mob. Retinol tuaj yeem tiv thaiv kev txhim kho ntawm qhov muag pathologies, thiab phospholipids tiv thaiv cov hlab plawv thiab pab txo cov roj cholesterol thiab ntshav siab.

9. Txiv roj roj (txias)

Nws tiv thaiv M. Gorzynik-Debicka, P. Przychodzen, F. Cappello, A. Kuban-Jankowska, A. M. Gammazza, N. Knap, M. Wozniak, M. Gorska-Ponikowska. Cov txiaj ntsig kev noj qab haus huv muaj peev xwm ntawm txiv roj roj thiab tsob nroj Polyphenols / International Journal of molecular sciences plawv thiab vascular kab mob vim polyphenols thiab vitamin E. Cold-pressed olive oil muaj mono- thiab polyunsaturated fatty acids. Yog li ntawd, cov khoom siv tuaj yeem siv los tiv thaiv atherosclerosis, thrombus tsim thiab kab mob plab A. M. Borzì, A. Biondi, F. Basile, S. Luca, E. S. Dante Vicari., M. Vacante. Olive Oil Effects on Colorectal Cancer / Cancer Nutrients.

10. Carrots

100 g ntawm carrots muaj Carrots, me nyuam mos, raw / NutritionData 276% ntawm cov txiaj ntsig niaj hnub ntawm vitamin A. Nws pab Vitamin A / National Institutes of Health tswj kev pom kev noj qab haus huv, ntxiv dag zog rau kev tiv thaiv, txhim kho lub plawv, lub raum thiab lub ntsws ua haujlwm, thiab txo qhov kev pheej hmoo. ntawm mob qog noj ntshav. Thiab omega-6 fatty acids yog qhov tseem ceeb rau kev tswj cov ntshav lipid muaj pes tsawg leeg. Tsis tas li ntawd, cov hauv paus zaub muaj ntau cov fiber ntau, uas yog ib qho probiotic tsim nyog rau kev yug me nyuam ntawm plab hnyuv microflora thiab tiv thaiv cem quav.

Tsis txhob nqa mus lawm: koob tshuaj vitamin A yog tshuaj lom vitamin A / National Institutes of Health. Yog li ntawd, noj tsis ntau tshaj 50 grams ntawm carrots ib hnub twg.

Kab lus no tau luam tawm rau lub Rau Hli 15, 2015. Thaum Lub Xya Hli 2021, peb hloov kho cov ntawv nyeem.