Zaj sawv noj, los yog muab kev lag luam nrog kev txaus siab

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

Lub caij ntuj sov yog lub sijhawm zoo los hloov mus rau kev noj zaub mov kom raug, thiab raws li qhov kev xaiv sim, peb xav caw koj sim "zaj nag noj zaub mov";)

Lub caij ntuj sov yog lub sijhawm zoo tshaj plaws rau kev ua noj ua haus thiab kev ua kis las. Vim muaj qhov tsis txaus ntseeg ntawm cov txiv hmab txiv ntoo, txiv hmab txiv ntoo thiab zaub, peb muaj caij nyoog kom poob phaus thiab hloov mus rau cov khoom noj kom zoo. Niaj hnub no peb muab rau koj lwm yam txawv txawv ntawm lub caij ntuj sov kev noj haus - "Zaj Zaj" noj. Nws lub hauv paus ntsiab lus yog noj ntau xim txiv hmab txiv ntoo, berries thiab zaub li sai tau.

Thaum twg lwm tus hloov mus rau cov zaub mov zoo li no, yog tias tsis nyob rau lub caij ntuj sov?

Cov zaub mov cog tau muab lawv cov xim thiab lwm yam tshwj xeeb xws li tsw ntxhiab, saj, thiab kev ntxhib los mos los ntawm phytochemicals. Txhua yam ntawm cov tshuaj no muaj nws tus kheej cov as-ham thiab tsis tuaj yeem hloov pauv tag nrho. Piv txwv li, raspberries yuav tsis hloov blueberries, thiab carrots yuav tsis hloov peas, uas yog ib qho laj thawj heev.

Txoj cai tseem ceeb ntawm zaj sawv noj mov:

Koj cov khoom noj txhua hnub yuav tsum muaj txiv hmab txiv ntoo lossis zaub hauv xya xim: liab, daj, txiv kab ntxwv, dawb, ntsuab, xiav, thiab ntshav.

Nyob rau hauv cov ntaub ntawv no, nws yog advisable mus soj ntsuam sib npaug proportions ntawm kev siv ntawm txhua xim, vim hais tias tsis yog li ntawd, koj yuav tau txais ib tug ntau ntawm cov vitamins thiab minerals, uas kuj tsis zoo heev.

Liab

Cov zaub liab, txiv hmab txiv ntoo thiab berries feem ntau tau txais lawv cov xim los ntawm lycopene (lub luag haujlwm tseem ceeb hauv tib neeg lub cev yog antioxidant) thiab anthocyanin (cog pigment).

Cov flavonoids no feem ntau cuam tshuam nrog lub zog tiv thaiv kab mob qog noj ntshav thiab antioxidant zog, tab sis cov zaub mov liab kuj muaj cov vitamins A thiab C, manganese thiab fiber ntau. Tsis tas li ntawd, zaub thiab txiv hmab txiv ntoo liab txo cov roj cholesterol hauv cov ntshav, txo cov ntshav siab thiab pab lub cev tiv thaiv qhov tsis zoo ntawm cov dawb radicals.

Piv txwv li, beets muaj cov ntsiab lus siab ntawm folic acid thiab vitamin B9, pomegranates muaj vitamin B ntau, thiab rhubarb muaj vitamin K thiab calcium.

Txiv kab ntxwv thiab daj

Txiv kab ntxwv thiab daj yog beta-carotene (ib daim ntawv ntawm vitamin A). Txij li thaum txiv kab ntxwv yog ib tug kwv tij ntawm liab, txiv kab ntxwv txiv hmab txiv ntoo thiab zaub muaj cov vitamins thiab minerals zoo sib xws. Cov pab pawg no muaj npe nrov rau nws cov ntsiab lus siab ntawm cov vitamins A thiab C (hauv daj, cov vitamin C feem ntau yog siab dua vitamin A). Cov zaub mov no muaj txiaj ntsig zoo rau peb lub cev tiv thaiv kab mob, txhawb kev noj qab haus huv ntawm peb lub plawv, thiab muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm peb lub qhov muag thiab tawv nqaij.

Piv txwv li, apricot muaj ntau ntawm carotene (provitamin A), vitamins P, PP, C thiab B1, nrog rau cov poov tshuaj, magnesium thiab phosphorus. Pob kws yog nplua nuj nyob rau hauv magnesium thiab starch, thaum txiv tsawb yog nplua nuj nyob rau hauv potassium, manganese, vitamin B6, phosphorus, hlau, calcium thiab magnesium.

Dawb

Puas yog xim dawb lossis tsis? Peb tau txais zaub dawb thiab txiv hmab txiv ntoo ua tsaug rau cov nroj tsuag pigment anthoxanthin. Lawv tsis yog nplua nuj nyob hauv cov vitamins thiab minerals piv rau cov txiv hmab txiv ntoo thiab zaub, tab sis thaum nws los txog rau lub cev tiv thaiv kab mob, lawv tsis yog ib qho thib ob, vim lawv lub zog tseem ceeb yog tshuaj tua kab mob, tshuaj tua kab mob thiab tshuaj tua kab mob! Nws tseem tsim nyog ntxiv ntawm no cov vitamins C thiab K, folic acid thiab ntau cov fiber ntau.

Qej thiab dos yog ib qho tseem ceeb pab tiv thaiv kab mob khaub thuas, soybeans yog nplua nuj nyob rau hauv hlau, magnesium, phosphorus, poov tshuaj thiab sodium, tsis hais txog cov zaub protein ntau pom nyob rau hauv soybeans.

Ntsuab

Cov zaub ntsuab thiab txiv hmab txiv ntoo tau txais lawv cov xim los ntawm chlorophyll, uas yog ib qho tseem ceeb ntawm kev sib ntaus sib tua ntawm tes. Cov pab pawg ntsuab yog nplua nuj nyob rau hauv fiber ntau (tshwj xeeb tshaj yog nplooj zaub), vitamins K thiab C, B vitamins, thiab ntau yam zaub mov xws li calcium thiab potassium.

Cov zaub ntsuab thiab txiv hmab txiv ntoo txhim kho kev zom zaub mov thiab kev ua haujlwm ntawm lub cev tiv thaiv kab mob, txhim kho kev pom thiab kev mob ntawm cov hniav thiab cov pob txha, txo cov roj cholesterol hauv cov ntshav thiab normalize ntshav siab thaum muaj qib siab. Thiab noj zaub ntsuab txhua hnub tuaj yeem pab tua ntshav qab zib thiab txhawb kev noj qab haus huv ntawm lub plawv.

Piv txwv li, avocados muaj cov vitamins B2, B3, B5, B6, B9, E thiab potassium. Edamame soybeans muaj cov vitamins B, potassium, phosphorus, hlau, magnesium, manganese thiab zinc. Asparagus, Brussels sprouts thiab peas yog siab nyob rau hauv vitamin B1, hlau thiab ntau lwm yam.

Xiav thiab ntshav

Paj xiav thiab ntshav liab kuj xav tau kev pab ntawm anthocyanins (xws li cov zaub liab thiab txiv hmab txiv ntoo), uas muaj zog antioxidants. Tab sis lawv kuj muaj lwm yam phytochemicals thiab flavonoids xws li lutein, zeaxanthin, resveratrol thiab ellagic acid, uas txhim kho lawv cov khoom tiv thaiv kab mob. Ntxiv nrog rau qhov "tshuaj lom neeg muaj txiaj ntsig," xiav thiab ntshav zaub thiab txiv hmab txiv ntoo muaj cov vitamins C thiab K, manganese thiab fiber. Ntxiv nrog rau cov khoom antioxidant, cov ntxoov ntxoo ntawm xiav txhim kho kev nco thiab kev zom zaub mov, ntxiv dag zog rau lub plawv thiab yog ib hom tshuaj rau cov hluas.

Figs yog nplua nuj nyob rau hauv calcium, hlau, magnesium, phosphorus thiab potassium, thaum xiav thiab ntshav berries (blueberries, blueberries, blackberries) muaj ib tug loj npaum li cas ntawm cov vitamins K thiab E, manganese thiab folic acid.

cov lus xaus

Thiab cov lus xaus yog qhov yooj yim heev: lub caij ntuj sov yog lub sijhawm zoo los pib lub neej tshiab, thiab koj tuaj yeem pib nrog cov khoom noj kom zoo. Berries, txiv hmab txiv ntoo, zaub thiab zaub - tag nrho cov no ntau yam, uas muaj xws li cov zaub mov zaj sawv, tsis tsuas yog pab tau peb noj qab haus huv, tab sis kuj uplifts peb mus ob peb vas. Qhov tseem ceeb tshaj plaws yog khaws qhov sib npaug!;)