13 cov zaub mov los pab koj poob phaus sai

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

Liz Vaccariello, editor-in-chief ntawm Kev Tiv Thaiv Magazine thiab sau ntau phau ntawv ntawm kev noj qab haus huv noj qab haus huv (xws li cov khoom muag zoo tshaj plaws Flat Belly Diet thiab Digest Diet), ntseeg tias cov phaus ntxiv yog qhov tshwm sim ntawm kev noj zaub mov tsis zoo. Yog li, raws li kev noj zaub mov uas tsim los ntawm nws rau lub plab tiaj tus, folds dai rau ntawm ob sab tuaj yeem raug tshem tawm los ntawm kev noj zaub mov nplua nuj "zoo" rog. Thiab hauv nws tsis ntev los no tau tso tawm "Kev Noj Qab Haus Huv Digest," Liz piav qhia cov khoom xyaw uas (nrog rau kev ua kom lub cev txaus) ua rau kom poob phaus sai. Peb caw koj los paub lawv.

1. Cov protein

Protein tsis tsuas yog txhim kho qhov mob ntawm daim tawv nqaij, plaub hau thiab rau tes, tab sis kuj pab kom poob phaus. Ntses, nqaij dawb, qe thiab lwm yam khoom noj "protein" yog txaus siab heev - raws li kev txheeb cais, cov neeg ntawm cov khoom noj muaj protein ntau, cov zaub mov raug txo los ntawm qhov nruab nrab ntawm 10%. Tab sis qhov tseem ceeb tshaj plaws, cov protein pab hlawv calories. Yog li, cov zaub mov muaj protein ntau thiab cov carbohydrates tsawg muaj txiaj ntsig peb npaug: lawv pab koj saib zoo, noj sai sai, thiab ua kom koj tsis txhob hnyav.

2. Vitamin C

Txhua leej txhua tus paub tias vitamin C yog qhov tseem ceeb rau kev mob khaub thuas, tab sis ob peb tus neeg paub tias nws tseem ua rau kom poob phaus. Yog li, raws li kev tshawb fawb los ntawm Canadian cov kws tshawb fawb, qhov tsis txaus nyob rau hauv lub cev ntawm ascorbic acid (nrog rau magnesium, zinc thiab lwm yam kab kawm) ua rau ncua sij hawm thiab tso tawm ntawm "teeb meem" rog.

3. Honey

Zib ntab muaj cov tshuaj tua kab mob, tshuaj tua kab mob thiab tshuaj tua kab mob, thiab tseem pab txhawb kev tiv thaiv kab mob. Tab sis nws cov haujlwm tseem ceeb tsis xaus rau qhov ntawd - nws kuj tau raug pov thawj tias zib ntab, ua cov khoom qab zib ntuj, pab ua kom cov ntshav qab zib kom zoo thiab txo qhov hnyav.

4. Cocoa

Cov xov xwm hauv qab no kuj tseem yuav zoo siab rau cov hniav qab zib: raws li kev tshawb fawb tsis ntev los no los ntawm David L. Katz, MD, tus thawj coj ntawm lub chaw tshawb fawb ntawm Yale University School of Medicine, cocoa tiv thaiv daim tawv nqaij los ntawm kev phom sij ntawm ultraviolet hluav taws xob, ntxiv dag zog rau lub paj hlwb., txhim kho mus ob peb vas thiab (drumming !) txhawb ceev saturation.

5. Vinegar

Tsis txhob maj hais tias "Fu!" - Cov kev tshawb fawb tshawb fawb pom tau tias cov kua txiv hmab txiv ntoo muaj cov txiaj ntsig glycemic, uas yog tom qab noj nws, cov piam thaj hauv cov ntshav tseem nyob li qub (txawm tias GI nce siab los ntawm lwm cov khoom noj). Qhov no, nyob rau hauv lem, contributes rau sai satiety thiab txo feem.

6. Fiber ntau

Koj puas tau xav paub vim li cas nws thiaj li pom zoo kom pib noj su nrog zaub xam lav? Nws yog txhua yam hais txog zaub. Carrots, txiv lws suav thiab lwm yam zaub, nrog rau cov tshuaj ntsuab tshiab muaj fiber ntau, uas, txawm tias tsis zom, tab sis zoo kawg nkaus txaus siab rau kev tshaib kev nqhis. Yog li, kho koj tus kheej rau zaub zaub mov flavored nrog, piv txwv li, kua cider vinegar, koj yuav noj tsawg dua thaum noj su.

7. Txiv maj phaub roj

Raws li Liz Vaceyriello, saturated rog yuav tsum tsis pub ntau tshaj 10% ntawm tag nrho cov calories noj txhua hnub. Txawm li cas los xij, nws pom zoo kom siv cov txiv maj phaub roj hauv koj cov khoom noj, vim nws ua rau "zoo" siab lipoproteins thiab txo qis "phem" lipoproteins tsawg. Yog li, cov roj cholesterol yog normalized thiab qhov hnyav poob.

8. Unsaturated fatty acids

Monounsaturated fatty acids pab zom cov rog, yog li cov neeg uas niaj hnub noj txiv ntseej, txiv ntseej, thiab avocados zoo li lub cev zoo. Thiab hauv cov khoom xws li ntses, qee hom txiv ntoo thiab cov noob ntawm qee cov nroj tsuag, muaj ntau cov polyunsaturated fatty acids. Omega-3s muaj cov tshuaj tiv thaiv kab mob, tiv thaiv kev rog thiab txhim kho kev xav.

9. Resveratrol

Resveratrol, ib qho tshuaj secreted los ntawm qee cov nroj tsuag los tiv thaiv kab mob, muaj nyob rau hauv txiv hmab txiv ntoo tawv, cocoa (dua!), Peanuts, thiab liab cawu cub. Rasveratrol muaj neuroprotective, anti-inflammatory, antidiabetic, tshuaj tua kab mob thiab lwm yam txiaj ntsig, thiab tseem tiv thaiv cov rog rog. Yog li ntawd, ib khob ntawm caw liab ntawm pluas su tsis tsuas yog tsis ua mob hnyav, tab sis tseem pab txhawb rau nws.

10. Calcium

Calcium zoo rau cov pob txha thiab tseem pab tswj kev tshaib plab. Cov kev tshawb fawb tau pom tias cov neeg uas tsis muaj calcium hauv lawv lub cev muaj feem ntau yuav rog vim lawv tswj tsis tau lawv txoj kev noj qab haus huv.

11. Mis

Feem ntau ntawm tag nrho cov calcium, ntawm chav kawm, yog nyob rau hauv cov mis nyuj, tab sis qhov no tsis yog tag nrho cov txiaj ntsig ntawm cov khoom siv mis nyuj. Hauv xyoo 2010, cov kws tshawb fawb pom tau hais tias ib lub khob ntawm cov mis nyuj skim tom qab kev tawm dag zog txhawb kev rog rog thiab cov leeg nqaij.

12. Kev

Quinwa, los yog quinoa nyob rau hauv ib tug ntau parlance, yog ib tug ancient cereal nplua nuj nyob rau hauv proteins, amino acids, phytosterols thiab vitamin E. Tsis tas li ntawd, raws li kev tshawb fawb tsis ntev los no, quinoa yog ib qho inhibitor ntawm kev noj haus cov rog, uas pab txo lub cev hnyav thiab txo qab los noj mov. Yog li quinoa porridge yog ib qho zaub mov zoo heev.