8 cov khoom noj uas yeej muaj nqis noj txhua hnub

Ua raws li ib tug nruj noj cov zaub mov yuav tsum tau cov neeg mus zoo kawg li rau siab yuav. Thaum muaj ntau li ntau tej kev ntxias, txhais tes thiab xeeb rau lub fridge. Koj puas paub hais tias cov mus mus los lub siab yuav dag los ntawm kev siv kev noj qab nyob cov khoom noj? Noj cov khoom uas ib yam dab tsi los ntawm daim ntawv no, txhua lub sij hawm koj xav noj. Sau tag nrho cov superfoods nyob rau hauv koj noj cov zaub mov nyob rau hauv ib tug txhua txhua hnub. Thiab ces tus successes txuam nrog rau tsis dhau heev lawm hnyav, tsis txhob ntev ntev tos.

spinach

Koj paub dab tsi los noj spinach nrhiav cov neeg uas ua raws li ib tug nruj kev noj haus. Cov nplooj ntsuab khav "tsis zoo" calorie ntau ntau. Txawm li cas los, cov khoom no yog qhov tseem ceeb rau txhua tus neeg uas mob siab txog lawv kev noj qab nyob. Nws muaj txhawb rau mob loj, nws yog ib tug nplua nuj qhov chaw ntawm folic acid thiab cog omega-3 fatty acids. Cov nqi tshuaj pab txo txoj kev pheej hmoo ntawm cov hlab plawv tus kab mob thiab kab mob. Nws yog ntseeg hais tias cov ntsuab yoojyim pab tau tshaj li zaub qhwv. Koj lub hom phiaj yuav tsum yog ib khob ntawm tshiab spinach ib hnub twg.

kua mis nyeem qaub

Ntau yam lub ntiaj teb no haiv neeg yog Tso lawv tus kheej inventors ntawm yogurt. Peb yuav tsis mus rau cov ntsiab lus, tshwj tsis yog hais tias lub keeb kwm ntawm cov khoom no yog nqa tawm los ntawm thaum pib ntawm peb era. Pua pua ntawm cov tsheej lab ntawm probiotic kab mob, tau txais mus rau hauv koj lub cev, ua hauj lwm rau nws rau siab ntso ua. Kab lig muaj nyob rau hauv yogurt pab boost lub cev thiab yog on tus neeg zov ntawm koj lub hlwb, kev tiv thaiv cov kev loj hlob ntawm ua cancer hlav. Tsis tas li ntawd, cov khoom no yog enriched nrog calcium thiab protein. Nco ntsoov tias nyob rau hauv koj txhua txhua hnub khob tsis muaj preservatives.

txiv lws suav

Hais txog cov txiv lws suav koj tsuas yuav tsum paub ob yam: lawv muaj loj nyiaj ntawm cov antioxidant lycopene yog zoo dua absorbed nyob rau hauv ua daim ntawv no. Kev tshawb fawb qhia tau hais tias noj cov zaub mov nplua nuj nyob rau hauv lycopene, yuav pab txo txoj kev pheej hmoo ntawm coronary mob plawv, thiab tej hom mob cancer (xws li mob cancer ntawm lub plab, mob ntsws, thiab prostate). Nyob rau hauv thiaj li yuav noj qab nyob zoo, txhua txhua hnub, haus dej haus ib khob ntawm lws suav kua txiv.

carrots

Feem ntau cov striking yog lawm ua tus sau nrog zaub carotenoids - liposoluble tebchaw txuam nrog txo kev pheej hmoo ntawm kev loj hlob ntawm cov kab mob xws li mob hawb pob, mob caj dab rheumatoid, raws li zoo raws li ib tug ntau yam ntawm cov qog nqaij hlav. Thaum peb tham txog cov zaub ntug hauv paus, peb nco txog lub "tsis zoo" calorie khoom noj. Koj lub hom phiaj - ib nrab khob ntawm zaub ntug hauv paus kua txiv txhua txhua hnub.

bilberry

Lub blueberries muaj lub siab tshaj plaws nqi ntawm antioxidants cov berries. Noj cov khoom uas cov khoom no rau ntawm ib tug tsis tu ncua, thiab koj yuav tsis paub cov muaj hnub nyoog txog kab mob txuam nrog nco, mob ntshav qab zib, thiab mob cancer. Qhov no yog vim lub fact tias antioxidants zoo sib ntaus sib tua o nyob rau hauv lub cev. Koj lub hom phiaj yuav tsum yog ib nrab khob ntawm frozen los yog qhuav berries ib hnub twg.

taum dub

Tag nrho cov taum zoo rau koj lub plawv, tab sis tsuas dub ntau ntau yam, cov lwm yam, txhim kho kev puas hlwb muaj peev xwm. Lawv yog cov tag nrho ntawm anthocyanins - antioxidants uas ua rau kom lub hlwb kev ua si. Ib nrab ntawm ib khob ntawm dub taum ib hnub twg yuav muab koj lub cev 8 grams zaub protein thiab 7.5 grams fiber ntau.

walnuts

Nws nkawd yog tsis muaj ntau pab ntau ntau yam ntawm neeg tshaj walnuts. Lawv muaj ntau noj qab nyob zoo omega-3 fatty acids tshaj nyob rau hauv lub liab ntses. Cov cua nucleoli cia them nrog polyphenols thiab zaub protein. Koj lub hom phiaj - 30 grams ntawm walnuts nyob rau txhua hnub.

oats

Hais kom tus kws kho mob thiab nws yuav qhia rau koj tias oats yog lub zoo tshaj plaws cov khoom rau cov cereals. Nws muaj soluble fiber, uas thiaj li muaj qhov pheej hmoo ntawm kev mob plawv tus kab mob.

A qho oatmeal nyob rau hauv thaum sawv ntxov rau ib ntev lub sij hawm them koj lub cev nrog lub zog. Txawm tias muaj tseeb hais tias nws muaj carbohydrates, fiber tiv thaiv momentary nce nyob rau hauv cov ntshav qab zib theem. Thaum ib nrab oatmeal qho muaj 10 grams ntawm cov protein, uas yog ib tug zoo kev pab ntxiv dag zog rau cov leeg.