Superfood for Runners, Vegetarian Options

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

Txhua yam kev ua si yuav siv ntau lub zog thiab kev pab los ntawm lub cev. Txhawm rau ua si kis las thiab txhim kho koj lub cev, koj yuav tsum muab nws nrog txhua yam tsim nyog. Peb muab koj cov npe ntawm cov khoom uas yuav pab tau koj hauv txoj haujlwm nyuaj no.

Dawb txiv kab ntxwv

Qhov no yog ib txoj hauv kev zoo los pib hnub tshiab muaj zog. Dawb grapefruit muaj cov txiaj ntsig zoo ntawm vitamin C, potassium thiab folate. Potassium yuav tiv thaiv koj cov leeg los ntawm cramps, yog li cov txiv kab ntxwv tshiab yog cov dej qab zib zoo tshaj plaws, tshwj xeeb tshaj yog nyob rau hnub kub.

Liab txiv kab ntxwv

Red grapefruit muaj txog tib yam ntawm cov vitamin C li txiv kab ntxwv dawb. Tsis tas li ntawd, cov txiv hmab txiv ntoo no yuav tsum tau noj vim muaj vitamin A thiab pantothenic acid, uas yog siv los ntawm lub cev kom hloov cov protein, rog thiab carbohydrates rau hauv lub zog rau lub cev. Tias yog vim li cas cov kua txiv hmab txiv ntoo tshiab tuaj yeem hloov kas fes rau koj thaum sawv ntxov - nws ua rau kom zoo li qub.

Txiv kab ntxwv

Txiv kab ntxwv yog qhov paub zoo ntawm cov vitamin C. Ntxiv nrog rau kev txhawb nqa kev tiv thaiv kab mob, cov vitamin no muaj lwm txoj haujlwm tseem ceeb heev rau txhua tus neeg koom nrog kev ua kis las - nws txo cov leeg mob.

Leek

Leeks yog cov neeg tsis noj nqaij zoo ntawm cov hlau thiab cov vitamins A thiab K.

Blackberry

Blackberries muaj calories tsawg thiab muaj cov antioxidants siab, muaj cov fiber ntau, vitamin C, thiab vitamin K kom koj cov pob txha muaj zog. Ntxiv rau, blackberries yog ib qho qab ntxiv rau cov zaub mov noj tshais uas yuav ua rau koj muaj zog ua ntej koj khiav thaum sawv ntxov.

Turnip

Turnip muaj tsawg hauv carbohydrates, tab sis muaj vitamin C, magnesium, hlau thiab calcium. Nws yog qhov zoo tshwj xeeb tshaj yog nyob rau lub caij ntuj no lig - thaum ntxov caij nplooj ntoos hlav, thaum lub cev pib muaj vitamin tshaib plab.

Radish

Ntxiv rau qhov loj ntawm cov vitamin C, uas peb twb tau sau txog ntawm no ntau tshaj ib zaug, radishes muaj cov ntsiab lus dej siab, uas pab txhawb lub cev cov dej reserves.

Strawberry

Strawberries = siab nyob rau hauv vitamin C thiab anthocyanins, uas pab lub cev rov qab los ntawm kev tawm dag zog cov leeg.

Anthocyanins(los ntawm Greek ἄνθος - paj thiab Greek κυανός - xiav, azure) - xim cog glycosides uas muaj anthocyanidins li aglycone - hloov 2-phenylchromenes uas yog flavonoids. Lawv suav hais tias yog cov metabolites thib ob. Lawv raug pom zoo ua zaub mov ntxiv (E163).

Txiv qaub

Zoo li lwm cov txiv hmab txiv ntoo citrus, txiv qaub muaj ntau cov vitamin C. Ntxiv rau qhov no, nws muaj thiamine thiab folic acid. Piv txwv li, thiamine hloov cov carbohydrates rau hauv lub zog, yog li nws yog ib qho tsim nyog yuav tsum suav nrog hauv koj cov zaub mov ua ntej kev cob qhia thiab kev sib tw.

Thiamine(vitamin B1; lub npe qub yog aneurin) yog dej-soluble vitamin, ib qho sib xyaw ua ke rau cov mis C12H17N4OS. Cov khoom tsis muaj xim crystalline, yooj yim soluble hauv dej, insoluble hauv cawv. Nws tawg thaum cua sov.

Paub tias yog vitamin B1, thiamine plays lub luag haujlwm tseem ceeb hauv cov metabolism hauv carbohydrates, cov rog thiab cov proteins. Cov tshuaj yog qhov tseem ceeb rau kev ua haujlwm ntawm kev loj hlob thiab kev loj hlob ntawm cov txheej txheem thiab pab tswj kev ua haujlwm ntawm lub plawv, lub paj hlwb thiab lub plab zom mov.

Txiv lws suav

Txiv lws suav yog nplua nuj nyob rau hauv cov vitamins A, K thiab C, yog li lawv yeej yog ib qho khoom noj khoom haus zoo rau txhua tus neeg uas ua lub neej nquag. Ib qho khoom noj txom ncauj zoo tshaj plaws yog zaub xam lav ntawm txiv lws suav, zaub basil tshiab, kua txiv qaub thiab ib tee ntawm txiv roj roj.

Carrot

Carrots yog vitamin A, vitamin B6 thiab carotene. Peb nco ntsoov koj tias vitamin A belongs rau fat-soluble vitamins, uas yog, nyob rau hauv thiaj li yuav kom lub cev tau txais ib tug txaus npaum li cas ntawm nws, koj yuav tsum tau ntxiv ib tug me ntsis roj. Nws yog qhov zoo dua los noj tsis yog carrots xwb, tab sis grate lawv thiab ntxiv me ntsis roj zaub. Piv txwv li, nws yuav tshwj xeeb tshaj yog cua nrog walnut roj.

Zaub qhwv

Cabbage yog lwm qhov tsawg-calorie ntawm cov vitamins K thiab C, nrog rau folate, uas pab tiv thaiv cov qe ntshav liab.

Folic acid(vitamin B9; Latin acidum folicum los ntawm Latin folium - nplooj) yog cov dej-soluble vitamin tsim nyog rau kev loj hlob thiab kev loj hlob ntawm cov hlab ntsha thiab kev tiv thaiv kab mob.

Folic acid yog qhov tsim nyog rau kev tsim thiab saib xyuas cov hlwb tshiab hauv lub xeev noj qab haus huv, yog li nws qhov kev pom zoo yog qhov tseem ceeb tshwj xeeb tshaj yog nyob rau lub sijhawm ntawm kev loj hlob sai ntawm lub cev - nyob rau theem ntawm kev loj hlob ntawm intrauterine thaum ntxov thiab thaum yau. Cov txheej txheem ntawm DNA replication yuav tsum muaj kev koom tes ntawm folic acid, thiab kev ua txhaum ntawm cov txheej txheem no ua rau muaj kev pheej hmoo ntawm kev tsim cov qog nqaij hlav cancer. Ua ntej ntawm tag nrho cov, cov pob txha pob txha raug kev txom nyem los ntawm qhov tsis muaj folic acid, nyob rau hauv uas active cell division tshwm sim. Lub precursor hlwb ntawm cov qe ntshav liab (erythrocytes), tsim nyob rau hauv cov pob txha pob txha, nrog ib tug tsis txaus ntawm folic acid, nce nyob rau hauv loj, tsim lub thiaj li hu ua megaloblasts, thiab ua rau megaloblastic anemia.

Parsley

Parsley - ib qhov chaw ntawm hlau, vitamin C, manganese thiab tooj liab, pab txhawb kev ua haujlwm zoo ntawm lub plab zom mov. Parsley kuj yog ib qho ntawm ob peb tsob nroj uas khaws tag nrho nws cov txiaj ntsig zoo thaum khov rau ob peb lub hlis tom ntej, ua rau nws yog ib tus neeg sib tw zoo rau cov vitamins khov.

Liab tswb kua txob

Red tswb peppers yog qhov zoo tshaj plaws ntawm cov vitamins C, A thiab B6. Vitamin B6 pab lub cev tsim hemoglobin, uas nqa oxygen mus rau cov qe ntshav liab thiab cov leeg nqaij.

Arugula

Arugula muaj cov vitamins A, K thiab C, nrog rau cov zaub mov tseem ceeb xws li magnesium, calcium, manganese thiab potassium. Nws tuaj yeem muab ntxiv rau zaub nyoos, pizza, thiab ntxiv rau cov qhaub cij. Koj tuaj yeem ua pesto ntses los ntawm nws, hloov basil hauv daim ntawv qhia tus qauv. Nws hloov tawm heev six thiab thawj, tshwj xeeb tshaj yog yog hais tias koj ntxiv me ntsis qus arugula rau lub sweeter homemade ntau yam, nyob rau hauv uas muaj ib tug me ntsis ntxiv pungency thiab iab.

Broccoli

Broccoli yog qhov zoo tshaj plaws ntawm vitamin C, vitamin K, folate, thiab manganese. Lwm qhov ntxiv ntxiv yog quercetin, uas kuj pab txo qis cov leeg mob tom qab ua haujlwm. Broccoli tuaj yeem siv ua cov nplej zom ntxiv, simmer me ntsis hauv cov roj noob hnav, lossis txawm tias tsuas yog boil rau 1 feeb hauv dej ntsev. Qab ci ntsuab thiab crunchy ntxiv rau scrambled qe!

Quercetin- flavonol, uas muaj decongestant, antispasmodic, antihistamine, anti-inflammatory teebmeem; antioxidant, diuretic. Muaj nyob rau hauv pab pawg "vitamin P". Yuav luag insoluble hauv dej; cov tshuaj nyob rau hauv ethanol yog iab heev.

Taub dag

Pumpkin muaj cov vitamins A, C, E thiab riboflavin.

Riboflavin(lactoflavin, vitamin B2) - ib qho tseem ceeb tshaj plaws ntawm cov dej-soluble vitamins, coenzyme ntawm ntau cov txheej txheem biochemical. Riboflavin yog ib yam tshuaj lom neeg lom neeg uas ua lub luag haujlwm tseem ceeb hauv kev saib xyuas tib neeg kev noj qab haus huv. Vitamin B2 yog qhov tsim nyog rau kev tsim cov qe ntshav liab, tshuaj tiv thaiv kab mob, rau kev tswj hwm kev loj hlob thiab kev ua me nyuam hauv lub cev. Nws tseem yog qhov tseem ceeb rau kev noj qab haus huv ntawm daim tawv nqaij, rau tes, plaub hau kev loj hlob, thiab kev noj qab haus huv tag nrho, suav nrog cov thyroid ua haujlwm.

Cauliflower

Cauliflower muaj ntau cov vitamin C, vitamin B6, folic acid thiab pantothenic acid. Nws, zoo li broccoli, tuaj yeem noj nyoos, boiled, kib, stewed. Koj tuaj yeem ua lub hauv paus pizza los ntawm boiled cauliflower los ntawm kev sib tsoo nws nyob rau hauv ib tug blender thiab ntxiv me ntsis hmoov thiab ib lub qe.

Pantothenic acid, pantothenate(daim foos - calcium pantothenate, vitamin B5, tsis raug - vitamin B3). Nws yog tsim nyog rau cov metabolism hauv cov rog, carbohydrates, amino acids, synthesis ntawm tseem ceeb fatty acids, cholesterol, histamine, acetylcholine, hemoglobin. Pantothenic acid yog rhiab heev rau cua sov; yuav luag 50% ntawm cov vitamin poob thaum kho cua sov.

Kohlrabi

Kohlrabi muaj ntau cov vitamin C, vitamin B6 thiab potassium. Noj cov zaub qhwv peculiar no kuj muab cov neeg khiav nrog tooj liab, uas pab lub cev nqus hlau ntau dua. Nws zoo li cas? Nws mus zoo nkauj nyoos nrog me ntsis ntawm koj nyiam zaub roj. Yuav txiav rau hauv nyias slices thiab noj ib yam li ntawd, tsis muaj additives.