2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Tib neeg lub hlwb ua rau tsuas yog 2% ntawm nws pawg. Tab sis tib lub sijhawm nws siv 20% ntawm lub zog tsim los ntawm lub cev. Qhov no yog ntau tshaj li lwm lub cev. Kev siv hluav taws xob siab yog qhov tsim nyog rau kev xa tawm sai ntawm cov hlab ntsha impulses. Muaj cov khoom noj uas txhawb lub hlwb thiab ua kom nws txoj haujlwm. Qhov twg? Nrhiav tam sim no.
Cov txiv hmab txiv ntoo daj-ntsuab oily no nyiam los ntawm ntau tus neeg (tshwj xeeb yog cov neeg tsis noj nqaij). Avocado tsis xav tau kev ua noj ua haus thiab muaj nyob rau hauv daim ntawv qhia ntawm ntau cov tais diav (los ntawm cov khoom noj txom ncauj mus rau sushi).
Muaj protein ntau thiab unsaturated rog. Txawm hais tias cov ntsiab lus calorie (160 kcal ib 100 g), nws suav hais tias yog khoom noj khoom haus. Cov oleic acid hauv avocados zom cov roj cholesterol thiab tiv thaiv kev rog.
Tab sis qhov tseem ceeb tshaj, avocado stimulates lub hlwb. Nws txhim kho cov ntshav ncig thiab ntxiv dag zog rau kev sib txuas ntawm neural.
Tswv yim: Noj avocado thiab qe toast rau pluas tshais kom txhawb koj lub siab rau hnub. Ua li no, grind lub avocado pulp nrog rab rawg thiab sib tov nrog grated boiled qe. Lub caij nrog ntsev thiab kua txob, ntxiv lwm cov txuj lom rau saj thiab kis rau lub khob cij.
Qhov no yog ib qho qab thiab noj qab nyob zoo txiv hmab txiv ntoo. Blueberries yog siv rau kev kho mob thiab tiv thaiv kab mob qhov muag, thiab ua tsaug rau pectins lawv muaj, lawv pab tshem tawm toxins los ntawm lub cev. Blueberries yog nplua nuj nyob rau hauv fiber. Kuj tseem muaj suab thaj, tab sis tsawg heev - koj tsis tuaj yeem ntshai rau qhov nce ntawm insulin hauv cov ntshav.
Hais txog cov txiaj ntsig grey teeb meem, blueberries tau pom tias tiv thaiv hnub nyoog ntsig txog dementia (xws li Alzheimer's) thiab txhim kho kev nco thiab kev kawm. Lwm cov berries muaj cov txiaj ntsig zoo sib xws rau lub hlwb. Piv txwv li, strawberries thiab cranberries.
Tswv yim: Noj cov txiv hmab txiv ntoo tshiab lossis khov. Qhuav blueberries yog qab zib heev thiab tsis noj qab haus huv.
Koj paub los ntawm peb cov infographic tias ntses yog qhov zoo rau koj. Vitamin B12 muaj nyob rau hauv tej ntses ntxiv dag zog rau lub paj hlwb. Tab sis lub ntsiab kom zoo dua ntawm cov ntses hiav txwv yog omega-3. Cov no yog unsaturated, uas yog, muaj tseeb thiab noj qab nyob zoo cov rog uas:
- txhim kho kev nco, nrog rau kev puas tsuaj rau hnub nyoog;
- txhim kho kev xav thiab pab tiv thaiv kev nyuaj siab.
Hauv qhov no, nws raug pom zoo kom suav nrog salmon ntau zaus hauv kev noj zaub mov hauv lub caij ntuj no, thaum muaj hnub luv, hmo ntev thiab hnub ci me ntsis.
Yog tias koj tsis nyiam ntses salmon, muaj lwm txoj hauv kev - tuna. Nws kuj yog nplua nuj nyob rau hauv omega-3, thiab kuj muaj vitamin B6, uas yog ib tug catalyst rau kev sib pauv ntawm cov amino acids thiab txhim kho metabolism hauv lub hlwb cov ntaub so ntswg. Hauv lwm lo lus, nws txhim kho nws qhov kev ua tau zoo, thiab tseem muaj txiaj ntsig zoo rau kev nco thiab mus ob peb vas. Yog tias koj ua raws li kev noj zaub mov tsis zoo lossis tsis nyiam ntses, ces ntxiv rau koj cov zaub mov nrog qe.
Tswv yim: Grill salmon tsis muaj roj rau kev noj zaub mov tiag tiag.
Lawv muaj cov khoom noj muaj fiber ntau, xws li txiv hmab txiv ntoo thiab zaub, thiab cov protein, xws li nqaij thiab mis nyuj. Txiv ntseej thiab noob yog qhov chaw ntawm lub zog tseem ceeb heev rau kev ua haujlwm zoo ntawm lub hlwb. Ntxiv mus, lawv muaj vitamin E thiab magnesium. Thawj tswj qhov elasticity ntawm cov hlab ntsha hauv lub hlwb thiab tiv thaiv qhov tshwm sim ntawm oxygen tshaib plab. Qhov thib ob tiv thaiv kev ntxhov siab thiab overvoltage.
Cov txiv ntoo thiab cov noob tau noj zoo tshaj plaws, tsis muaj qab zib lossis qab ntsev ntxiv. Ntawd yog, tsis muaj bar thiab kozinaki.
Tswv yim: Nquag ntxiv tws txiv ntseej thiab noob rau zaub nyoos, appetizers thiab cov chav kawm tseem ceeb, nrog rau cov khoom ci.
thiab
Thaum haus ib khob tshuaj yej lossis kas fes thaum sawv ntxov, peb xav tias muaj kev zoo siab. Tsis xav tsis thoob! Tom qab tag nrho, cov caffeine muaj nyob rau hauv lawv txhawb kev xav, nco thiab reflexes. Cov dej qab zib no kuj muaj cov tshuaj antioxidants thiab tuaj yeem tiv thaiv kev loj hlob ntawm Alzheimer's kab mob.
Yog xav paub ntxiv txog yuav ua li cas kas fes cuam tshuam rau lub hlwb, nyeem kab lus no. Cia li nco ntsoov tias nws ua rau lub sijhawm luv luv, txhim kho kev mloog thiab kev xav.
Haus dej kas fes thiab tshuaj yej tshiab thiab ntuj. Tab sis ceev faj nrog qab zib. Yog tias koj xav kom qab zib kom tsis txhob muaj teeb meem rau kev noj qab haus huv, siv cov txuj lom: cloves, cinnamon, nutmeg. Agave nectar kuj pab kom tsis txhob muaj kev dhia nrawm hauv cov ntshav qab zib. Ob peb tee dej syrup yuav ntxiv qab ntxiag qab zib rau koj kas fes los yog tshuaj yej.
Tswv yim: Tsis txhob haus ntau tshaj 2-3 khob kas fes thiab tshuaj yej ib hnub twg.
Oats nyob ib qho chaw tshwj xeeb ntawm cov cereals. Nws cov txiaj ntsig tau raug sim los ntawm lub sijhawm: nws muaj fiber ntau, uas muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plawv thiab cov hlab ntsha. Oats yog siv los ua cereals thiab flakes, thiab los ntawm lawv, nyob rau hauv lem, lawv ua porridge.
Oatmeal yog cov khoom noj muaj txiaj ntsig thiab tsis muaj calories (nws muaj ob qho tib si protein thiab omega-3), yog li nws ua rau lub hlwb tsis ua mob rau daim duab. Nws kuj tseem muaj cov tshuaj antioxidants thiab cov vitamins, suav nrog cov vitamin E uas twb tau hais lawm.
Tswv yim: Ntxiv cov txiv hmab txiv ntoo thiab txiv ntoo rau oatmeal kom ob npaug rau lub hlwb cov txiaj ntsig.
Thaum lub sij hawm ua, cov nplej xim av tsis poob nws cov bran plhaub, uas yog, cov as-ham yog concentrated nyob rau hauv nws. Hauv particular, B vitamins, minerals thiab fiber.
Nyob rau hauv cov nqe lus ntawm lub hlwb muaj nuj nqi, brown mov:
- accelerates metabolism;
- muab cov hlwb nrog manganese thiab magnesium.
Tswv yim: Ua mov xim av ob zaug ntev li cov nplej dawb.
Koj puas nyiam spinach, arugula lossis kos zaub xam lav? Tom qab ntawd koj tuaj yeem noj zaub mov koj lub hlwb thaum muaj kev txaus siab rau gastronomic. Tsaus ntsuab nplooj zaub yog nplua nuj nyob rau hauv hlau thiab vitamin E.
Hlau yog qhov tseem ceeb heev rau lub hlwb ua haujlwm. Nrog nws qhov tsis muaj, tus neeg tsis tuaj yeem mloog zoo li qub thiab sai sai nkees ntawm kev txawj ntse ua haujlwm. Conversely, ib tug tag nrho cov khoom ntawm grey teeb meem nrog hlau tsub kom lub peev xwm rau perceive thiab tsom xam cov ntaub ntawv.
Tswv yim: sim kom muaj zaub ntsuab ntawm koj lub rooj txawm tias lub caij txias. Npaj zaub xam lav, khoom noj txom ncauj, thiab ntsuab smoothies.
Koj noj dab tsi kom ntse dua?
Cia cov lus teb muaj laj thawj hauv cov lus pom.
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