Ntses liab
Thaum lub sij hawm, ntses liab yog suav tias yog cov tseem ceeb tshaj plaws nyob hauv tib neeg cov khoom noj. Nws muaj ntau cov roj ntses, uas tsim nyog rau kev zoo nkauj, kev noj qab haus huv thiab daim duab zoo. Lauj kaub tais diav los ntawm cov ntses tseem ceeb, xws li ntsev, yuav tsum tau noj ib hnub ob zaug. Nqaij ntawm ntses dej ntses yog zoo tagnrho rau kev tiv thaiv thiab kev kho mob ntawm cov kab mob plawv, kab mob hlwb thiab cov kab mob autoimmune. Proteins ntawm cov ntses liab yog cov tseem ceeb heev rau hormonal tshuav.
Cov khoom zoo li cas yuav hloov salmon: tuna, sardines, herring, trout, hiav txwv bass.
Cov khoom noj tau zoo: Cov ntses ntses. Nqa cov fillet ntawm salmon los yog tuna. Sib tov nrog kua txiv ntawm ib nrab ib tug txiv qaub, ntxiv ib teaspoon ntawm mustard, ib khob ntawm breadcrumbs thiab ib nrab ib khob ntawm tws dos. Tom ntej no, peb muab cutlets thiab npaj lawv.
Qaib ntxhw
Qaib ntxhw yog suav hais tias yog feem ntau cov khoom noj nqaij ntawm tsiaj keeb kwm. Qhov feem ntau kev noj haus ntawm nws yog lawm xam tau tias yog mis tsis muaj tawv nqaij. Nqaij qaib cov txwv nqaij yog qhov tseem ceeb tshaj plaws ntawm cov protein thiab ntau cov vitamins B Yog tias koj noj ib qho ntawm qaib cov txwv rau noj tshais, koj yuav xyuas kom lub cev yuav tsum muaj protein ntau ntev. Cov kev tshawb fawb tsis ntev los no qhia tau hais tias cov amino acids uas yuav tsum tau los ntawm txoj kev qaug tshuaj ntawm cov nqaij ntawm cov noog yuav muab tau lub cev xav tau ob hnub (nyob ntawm seb feem ntau noj).
Yam khoom yuav hloov nrog cov nqaij qaib cov txwv: nqaij qaib mis.
Cov zaub mov muaj txiaj ntsig: Qaib ntxhw mis rau hauv ntawv ci. Ci poultry nqaij yog zoo kawg ua ke nrog tag nrho-grain qhob cij. Nqaij qaib cov nqaij qaib ntxhw (nws tsis yooj yim). Daim ncuav ntawm cov ncuav ci hauv cov nplais me me thiab kis nrog cov ntses. Los npaj cov sauce, sib tov ib tug teaspoon ntawm mustard, ib tablespoon ntawm txiv ntseej roj thiab 5 berries ntawm raspberries. Txawm tias yooj yim, nws yuav yog ib qho tseem ceeb thiab tseem ceeb zaub mov rau ib tog twg. Ntxiv mus, ob peb hnub koj tuaj yeem ua haujlwm zoo heev ntawm cov chaw ua haujlwm thiab kho koj cov npoj yaig.
Taum
Taum, thiab lwm yam taum, peb xyov muaj qhov phem lub koob npe nrov. Zoo li, cov zaub mov yog hnyav, ntev ntev. Tab sis cov khoom noj khoom haus hnyav tsis txhais hais tias tsim kev puas tsuaj! Noj nws thaum sawv ntxov, thiab yuav tsis muaj teeb meem nrog plab zom mov. Thiab mus rau convince koj ntawm cov kev pab ntawm legumes, cov nram qab no tseeb. Taum tsis nyob hauv vain ib qho khoom noj khoom haus zoo tshaj plaws. Nws yog ib qho nyuaj nrhiav ib qho zoo ntawm cov protein ntau tshaj cov tsiaj txhu. Lauj kaub tais diav los ntawm legumes yuav tsis hloov rau cov neeg uas ua raws li kev noj haus thiab txwv tsis pub noj cov nqaij liab (nqaij npuas, nqaij nyug, yaj, thiab lwm yam). Cov nroj tsuag muaj ntau cov fiber ntau thiab cov vitamins, folic acid thiab antioxidants. Cov pob zeb ntawm cov nroj tsuag ntawm cov ceg ntoo tiv thaiv kom peb cov pob txha tsis txhob siv cov tshuaj calcium, pab kom tswj tau cov qab zib hauv cov ntshav. Qhov no yog qhov pheej yig tshaj plaws "tshuaj" rau txo cov roj cholesterol. Yog li ntawd, nws yog ib qhov tsim nyog yuav tau noj grain taum, tshwj xeeb tshaj yog taum, ob peb zaug ib lub lim tiam.
Yam khoom yuav hloov nrog taum: Txhua yam hom legumes. Qhov feem ntau ntawm lawv - peas, lentils, taum (peb mam li qhia txog soybeans nyias).
Cov zaub mov muaj txiaj ntsim: Nqaij ntsuab peas nrog ib qho me me ntawm cov roj txiv roj thiab nphoo nrog cov noob hnav. Yooj yim heev thiab tsis tshua muaj txiaj ntsim!
Soybean
Soybeans yog them nrog xaiv thiab legends. Cov kws tshawb fawb loj tshaj tawm sib cav txog nws cov txiaj ntsim los yog raug mob "rau kev ntxhov siab". Tab sis txhua tus kev ntshai yog cov concentrated nyob rau ntawm kev hloov kho kua. Nws yeej ua tau teeb meem rau kev noj qab haus huv. Tab sis ordinary soy yog kawg pab tau, tshwj xeeb tshaj yog rau cov poj niam. Raws li rau cov txiv neej, cov lus nug nyob twj ywm, raws li cov kua muaj cov phyightutrients uas zoo sib xws hauv cov khoom ua ke rau poj niam cov tshuaj hormones. Piv txwv li, hauv Suav teb, Nyij Pooj Teb, Taiwan, kua ua nruj heev. Thiab tsis muaj soy sauce, oriental cuisine tsis nyob txhua conceivable. Ib qho tseem ceeb heev cov khoom nyob rau hauv tib neeg kev noj haus yog soy tsev cheese - tofu. Txawm li cas los xij, cov neeg tsim khoom lag luam nyob rau hauv kev nrhiav txiaj ntsig cov txiaj ntsig hloov nqaij nrog kua hmoov kua txiv, qee zaum los ntawm kev hloov kho hom qoob loo. Yog li, wetting lub koob npe nrov ntawm soy. Tab sis yog nws ua tau vim hais tias ntawm "potboilers" mus tso tseg ib qho tseem ceeb cov khoom? Tau kawg tsis!
Los ntawm taum pauv koj muaj peev xwm noj txhua yam: steak, tsev cheese, stew, soups, pates, sausages thiab sausages. Tau txais pheej yig, yooj yim nkag tau yooj yim thiab cov khoom txom ncauj zoo heev. Yog hais tias cov menyuam ntxhais siv tsawg kawg tsis soy, lawv pom tau tias txo cov kev mob khaub thuas thiab tsawg dua muaj kev voj voog ua ke. Soy yog zaub lwm yam rau nqaij, raws li nws muaj protein ntau. Nws muaj ntau cov tshuaj phytonutrients thiab cov amino acids uas yooj yim. Nco qab tias cov kua qaub yog ib qhov ntawm lecithin.
Yam khoom yuav hloov nrog cov taum pauv: Dua li ntawm qhov tseeb tias kua txiv los ntawm tsev neeg ntawm legumes, tsis muaj dab tsi los hloov nws nrog. Raws li nws cov khoom, soybeans yog txawv ntawm taum, peas thiab lentils. Yog li ntawd, thiab nthuav tawm ntawm cov kev pom zoo ntawm cov nutritionists thoob ntiaj teb ib yam khoom txawv. Soy yog li ntawd tshwj xeeb tias lwm yam khoom txawv yog txawv rau lwm yam nroj tsuag. Qhov no yog kua taum cheese, kua mis, taum curd tofu.
Cov zaub mov zoo: Cheese los sis curd tofu, koj tuaj yeem muaj xim, txiav rau hauv cubes thiab nchuav nrog cov kua ntsev ntuj. Koj yuav tau txais ib qho txaus thiab siv tau "khoom txom ncauj".
Taub dag
Taub dag yog ib qho tseem ceeb tsis tau tsuas yog rau Newfangled Xus. Vim hais tias nws yog ib tug heev pab tau thiab cua zaub. Taub dag yog saturated nrog alpha thiab beta-carotene, fiber thiab vitamins. Muaj nyob rau hauv lub taub dag carotenoids yog ib tug vitamin A provitamin, thiab yog heev yooj yim digested. Lawv muaj qhov zoo ntawm peb lub cev tiv thaiv kab mob, tiv thaiv daim tawv nqaij ntawm qhov teeb meem ntawm tshav ntuj, qeeb qeeb. Tsis zoo li cov vitamine A ntawm cov tsiaj keeb kwm, cov taub alpha thiab beta-carotene tsis ua rau muaj kev sib zog ntau dhau.
Cov khoom zoo li cas yuav hloov tau lub taub dag: carrots, qos yaj ywm qab zib, kua txob kua txiv kab ntxwv, taub dag (cov nplua nuj ntawm protein, phosphorus thiab magnesium).
Cov zaub mov zoo: Fry lub taub dag rau 2 feeb nyob rau hauv ib lub lauj kaub qhuav. Thaum kawg, ntxiv ob peb tee ntawm cov kua ntses. Noj cov khoom noj.
Txiv lws suav
Peb txhua tus paub los ntawm thaum yau uas txiv lws suav mas pab tau. Tab sis tsis yog txhua leej txhua tus paub hais tias feem ntau tseem ceeb yog tsis tshiab txiv lws suav, tab sis thawv ua tiav. Nyob rau hauv lub txiv lws suav rau ntawm hluav taws kub si, qhov siab tshaj plaws ntawm cov qoob loo yog qhov tseem ceeb tshaj plaws hauv cov txiv lws suav. Lycopene muaj cov tshuaj tua kab mob antiseptic. Nws tseem yog ib qho antioxidant haib, uas tsis tsuas yog tiv thaiv kev hloov ntawm tes, tab sis kuj ua lub cim tshwj xeeb ntawm ib lub tshuaj pleev thaiv hnub. Nws hloov tawm tias txhua hnub koob tshuaj (40 g) ntawm txiv lws suav muaj 16 mg ntawm lycopene. Qhov no yog txaus hais tias lub sij hawm siv nyob rau hauv lub hnub, tom qab uas lub hnub Burns, nce ntawm 40 feem pua. Qhov no yog - noj txiv lws suav, koj tuaj yeem nyob ntev hauv lub hnub tsis tas ua kom tawv nqaij!
Yuav ua li cas cov khoom yuav hloov txiv lws suav: liab watermelon, liab txiv kab ntxwv qaub, papaya.
Cov zaub mov zoo: Muab cov txiv lws suav (unpeeled) tso rau hauv ib saucepan thiab ci rau lawv. Ntxiv ib spoonful ntawm txiv roj roj thiab sprinkle nrog loj hiav txwv ntsev.
Spinach
Nyob rau txhua txhua lub sijhawm thaij duab tho txawv teb chaws, peb pom tau hais tias cov me nyuam tab tom ua zaub mov li cas. Thiab cov heroically resist. Ntawm chav kawm, spinach tsis yog heev six, tab sis nws yog ib qhov tseem ceeb heev nyob rau hauv tib neeg kev noj haus. Hmoov tsis, spinach nyob rau hauv peb lub teb chaws tsis ua ib lub teb chaws zaub mov. Vim hais tias kev noj haus ntawm kev noj qab haus huv noj qab haus huv tseem tsis tau pab pawg neeg. Tab sis cov pej xeem uas xav ua neej nyob ntev lub neej noj qab haus huv, spinach yog hwm. Spinach tsis nyob rau hauv vain hu ua "ntsuab lub tsev muag tshuaj." Tom qab tag nrho, nws muaj ntau yam ntxwv ntawm kev kho mob zoo dua txhua lwm yam zaub. Nws muaj tag nrho cov khoom los tiv thaiv tawm tsam kab mob, mob cancer thiab kev laus. Nws khaus ntawm daim tawv nqaij nrog coenzyme Q 10, uas yog lub npe hu mus rau pej xeem sawv daws vim ntawm qhov kev tshaj tawm ntawm kim tshuaj pleev ib ce. Yuav kom zom cov carotenoids muaj nyob rau hauv spinach, nws cov nplooj yuav tsum tau ywg dej nrog txiv ntseej roj los yog noj nrog salmon.
Cov khoom zoo li cas hloov tau zaub ntsuab: Nws yog tsis yooj yim sua kom hloov tau zaub ntsuab. Tab sis ib co ntawm cov as-ham tau compensated rau los ntawm beet, zaub xam lav, kua txiv kab ntxwv kua txiv kab ntxwv.
Cov zaub mov muaj txiaj ntsim: Nqa cov nplooj zaub nplooj zeeg hauv cov hmoov zom ua ke nrog cov almonds, walnuts, cloves ntawm qej, txiv roj roj thiab parmesan cheese. Qhov ntau dhau ntawm lub resulting zaub yuav khov.
Broccoli
Thaum xyoo 1992, Thawj Tswj Hwm Bush, nws paub tias nws "bloopers," nws hais tias: "Kuv yog tus thawj tswj hwm ntawm Teb Chaws Asmeskas, thiab kuv yuav tsis noj zaub qhwv noj." Tsis txhob mloog nws - nws yog ib qho yuam kev ua yuam kev. Nyob rau hauv tib lub xyoo, cov kws tshawb fawb tau pom ib yam khoom muaj nyob rau hauv zaub cob pob, uas tsis tsuas yog hinders txoj kev loj hlob ntawm kev mob, tab sis kuj contributes rau nws txoj kev kho mob. Zaub nyoos los ntawm cov tshiab zaub qhwv broccoli muaj ntau ntawm cov vitamin C, uas ntxiv zog rau lub cev. Siav broccoli yog tseem tseem ceeb - tom qab kev kho cua sov, carotenoids yog yooj yim digested. Qhov kawg sensational discovery - broccoli zoo fights Helicobacter pylori (kab mob uas yog lub luag hauj lwm rau qhov tsim tawm ntawm cov hlwv thiab cancer). Thiaj li yog hais tias ib yam dab tsi tsis zoo nrog lub plab, ces nws zoo dua los pib lub prophylaxis nrog zaub cob pob.
Yam khoom yuav hloov cov broccoli: Zaub pob taum, zaub qhwv, zaub paj, turnips.
Cov zaub mov muaj txiaj ntsim: Cov khoom noj cov nqaij ua noj yuav tsum tsau cov txiv roj roj thiab ci hauv qhov cub lossis hauv cov hniav nyiaj hniav kub. Lawv tig mus ua crispy, sweetish thiab heev six.
Oatmeal
"Oatmeal, Sir!" Cov lus ntawm txij thaum yau yog paub txog cov kiv cua ntawm Lavxias teb sab yeeb yam txog cov adventures ntawm Sherlock Holmes thiab Dr. Watson. Ua ntej, English aristocrats yeej pib hnub nrog ib feem ntawm oatmeal porridge, yog li lawv tau kws zoo. Cov neeg xeeb ntxwv niaj hnub no tsis quav ntsej txog kab lis kev cai, vim cov pej xeem ntawm Uighas nyob hauv thaj chaw Europe rau kev rog. Yooj yim porridge yog irreplaceable. Oat flakes normalize cov ntsiab lus ntawm cov suab thaj thiab cov cholesterol nyob rau hauv cov ntshav. Tsis txhob ntshai ntawm oatmeal, tab sis nws muaj tsuas yog ntawm carbohydrates. Hauv cov qoob loo uas tsis tau ua tiav, muaj qee tus calorie ntau ntau, tab sis ntau yam tshuaj tua kabmob. Nyob rau hauv oatmeal muaj ferulic acid, uas yog nto moo rau nws cov muaj zog antioxidant.
Yam khoom yuav hloov cov zaub ua pob paj: flaxseed, nplej sprouts, daj nplej, barley, buckwheat.
Cov zaub mov zoo: Nqaij pancakes. Oat flakes yog soaked nyob rau hauv 0.5 liv ntawm kefir. Ntxiv lub qe thiab 2 tablespoons hmoov. Toast. Sprinkle nrog hmoov qab zib thiab kua ntses ua ntej noj.
Blueberries
Blueberries yog cov yeej ntawm cov berries. Nws yog ib qho ntawm cov khoom noj khoom haus zoo tshaj plaws hauv tib neeg kev noj haus. Nws tseem hu ua "txiv hmab txiv ntoo rau lub paj hlwb" los yog "ib qho txiv hmab txiv ntoo ntawm cov hluas". Ntawm blueberries lawv txawm ua ib cov tshuaj uas txo qhov mob thaum lub sijhawm yug menyuam. Ib qho kev pab ntawm blueberries muaj ntau yam antioxidants raws li muaj hauv tsib qhov chaw ntawm carrots, txiv apples, zaub paj, taub. Yog tias koj muaj sijhawm los noj blueberries txhua txhua hnub, koj tuaj yeem ua rau koj tus mob. Blueberries, zoo li lwm cov txiv hmab txiv ntoo liab, inhibit kev loj hlob ntawm kev mob hlwb, txo txoj kev pheej hmoo ntawm cov kab mob plawv thiab cov kab mob laus. Nws pom hais tias cov ntxhais uas niaj zaus noj khoom noj tau muaj cov tawv nqaij kuj ceeb. Txawm ib nrab ib khob ntawm berries tau muab lub cev nrog ib tug loj koob (1200 mg) ntawm cov vitamin C - qhov no yog kev poob siab kho nyob rau hauv kev sib ntaus tawm tsam wrinkles thiab hnub nyoog me ntsis.
Yuav ua li cas cov khoom yuav hloov nrog blueberries: liab txiv hmab, cranberries, blackberries, raspberries, strawberries, currants, cherries.
Cov zaub mov muaj txiaj ntsig: Ua cov cupcakes ntawm semolina thiab soy milk. Sau nrog ib kis ntawm blueberry puree thiab lwm yam txiv hmab txiv ntoo. Txhua qhov khoom los ntawm kev sib koom ua ke no pab tau rau nws txoj kev.
Txiv kab ntxwv
Cov txiv kab ntxwv tau dhau los paub hais tias peb pib kho lawv tsis mob siab. Muaj ntau ntau ntawm lawv, thiab lawv yog qhov txhia chaw. Lub caij no, ib qho txiv kab ntxwv yog ib qho zoo tiv thaiv tiv thaiv kab mob hauv lub cev, xws li ntshav qab zib. Nws yog ib qho tseem ceeb tshaj ntawm cov vitamin C. Qhov tseem ceeb tshaj plaws ntawm cov txiv kab ntxwv yog cov flavonoids. Lawv tiv thaiv cell hloov thiab lawv lub txim rau hauv daim ntawv ntawm mob cancer. Lawv tuaj yeem nqus ultraviolet, ua haujlwm li ib lub taub lim thaiv thiab tiv thaiv daim tawv nqaij ntawm lub hnub. Tsis tas li ntawd, citrus tiv thaiv cov hlab ntsha, nquag tawm tsam kab mob thiab txhawb kev zom mov. Thiab yog tias koj zom me ntsis txiv kab ntxwv me me ntawm pluas noj, nws yuav txo cov theem ntawm cov roj cholesterol.
Yam khoom yuav hloov txiv kab ntxwv li cas: txiv qaub, txiv kab ntxwv qaub, tangerines, zaub ntsuab.
Cov zaub mov zoo: Siv cov kua txiv kab ntxwv. Koj tsis txhob muab pov tseg lub tev, tab sis nplua-mix hauv cov khoom noj processor. Sib tov nrog kua txiv thiab haus dej. Qhov tseeb yog tias qhov concentration ntawm vitamin C nyob rau hauv lub plhaub yog 10 lub sij hawm siab tshaj nyob rau hauv lub kua txiv nws tus kheej.
Tshuaj yej
Nws hloov tawm hais tias lub niaj zaus cov tshuaj yej yog ib tug tiag tiag superproduct. Nws tsis tau muaj roj. Nws yog delicious thiab fragrant. Nws muaj nyob txhua qhov chaw. Nws tsis siv sij hawm - dej tshuaj yej, koj yuav txaus siab rau yam koj nyiam. Cov tshuaj yej zoo tshaj plaws yuav txo cov ntshav siab, tiv thaiv kabmob kheesxaws, tivthaiv tawv nqaij ntawm lub hnub, yog ib tus neeg ua haujlwm tivthaiv (tshwjxeeb rau qhov muag). Puas muaj ib qho pheej yig dua thiab zoo dua ntawm kev txhim kho kev noj qab haus huv thiab kev zoo nkauj? Nws ntseeg tias ntsuab tshuaj yej yog ntau pab tau ntau dua li cov tshuaj yej dub. Tab sis dub tshuaj yej yog siv rau qhov muag compresses nrog o. Ntsuab tshuaj yej yuav tsum brewed mus txog yim lub sij hawm. Nws yog pom zoo kom ntws dej thawj zaug, thiab haus dej haus tsuas yog cov tshuaj yej brewed. Hom phiaj, nws yog ib qhov tseem ceeb heev kom noj cov tshuaj yej tawm tom qab ob peb cov tshuaj yej tawm - qhov no muab tswv yim ntawm cov kws kho mob rau cov kiv cua tseeb ntawm kev noj qab nyob zoo hauv lub neej. Nco ntsoov thov! Nws yog cov tshuaj yej xwb. Herbal thiab txiv hmab txiv ntoo infusions kuj tseem ceeb, tab sis lawv tsis muaj nqi polyphenols. Vim tias cov tshuaj yej yog ib qho tonic, qee qhov tsis haum xeeb.
Dab tsi yuav hloov cov tshuaj yej: Tsis muaj.
Cov zaub mov tseem ceeb: Unsweetened tea nyob hauv hnab yas, hloov nrog nplooj tiag tiag. Tsuas yog tom qab ntawd koj yuav ua tsaug rau nws saj.
Kua mis nyeem qaub
Raws li lawv hais, tsis yog txhua lub yogurt yog sib npaug zos. Thaum xaiv cov kua mis nyeem qaub, koj yuav tsum tau saib kom nws tsis muaj suab thaj, thiab tseem muaj prebiotics thiab probiotics rau cov hnyuv (nyob microorganisms uas tiv thaiv peb txoj hnyuv). Kua mis nyeem qaub yog nruab nrab rau cov kab mob lig uas muaj kab mob rau peb lub cev. Los ntawm cov kab mob no tsuas yog nyob ntawm kev zom tsis zoo thiab kev noj haus xwb, tab sis kuj muaj kev tiv thaiv.
Yam khoom yuav hloov yog kua mis nyeem qaub: Kefir.
Cov zaub mov muaj txiaj ntsig: Bulgaria muaj koob npe nrov rau nws lub sijhawm ntev. Thiab cov Bulgarians ntseeg tias lawv nyob ntev ua tsaug rau cov kua mis nyeem qaub, uas lawv npaj lawv tus kheej.
Walnuts
Walnuts txo qhov kev pheej hmoo ntawm cov kab mob plawv. Cov neeg uas nquag noj cov txivneej feem ntau tsis tshua muaj tus mob plawv, mob ntshav qab zib, mob cancer, mob raum thiab mob ntsws. Qhov no txiv ntoo extends lub neej.
Cov khoom zoo li cas yuav hloov tau walnuts: almonds, pistachios, sesame, txiv laum huab xeeb, taub dag thiab paj noob hlis, macadamia ceev, hazelnuts.
Cov zaub mov muaj txiaj ntsim: Ntxiv rau txhua lub tais thiab noj tib yam nkaus li ntawd.