Cov niam txiv tau txais kev cob qhia ntau dua rau kev loj hlob ntawm kev loj hlob, kev muab tus me nyuam ntxiv rau cov lus qhia ntawm ntau lub voj voog thiab xaiv kawm.
Tab sis tsis tsuas yog no contributes rau lub weakening ntawm kev noj qab nyob. Txhua tus niam txiv nug nws tus kheej cov lus nug - koj yuav tsum noj dab tsi kom ntxiv dag zog rau lub plawv rau me nyuam? Lo lus nug no yuav pab teb cov lus qhia kev noj haus lossis cov ntaub ntawv tshawb fawb.
Thawj qhov koj yuav tsum tau pib nrog yog tus menyuam noj cov khoom noj. Nws yog qhov zoo tshaj plaws yog tias tus me nyuam tau siv los noj tib lub sijhawm, uas yuav txhim kho digestibility ntawm cov ntsiab lus tau los ntawm lub cev.
Yuav tsum tau them nyiaj tshwj xeeb rau noj tshais.
Yuav kom ntxiv dag zog rau lub plawv yog tshwj xeeb tshaj yog tsim nyog, cov tais diav uas yuav cia koj mus kom tau lub vivacity rau ib hnub twg tag nrho. Cov phom muaj cov khoom xws li beta-glucan, uas txo cov roj hauv cov ntshav ntawm ib tug neeg. Qhov loj tshaj plaws kom nco ntsoov yog tias koj xav tau siv cov oats, raws li nws nyob rau hauv lub plhaub sab hauv uas muaj tag nrho cov vitamins.
Ntawm chav kawm, tsis yog txhua tus me nyuam yuav xav noj cov yias mos, vim nws yog qhov tseem ceeb heev. Nws yog ib qho tsim nyog yuav tau ua kom pom kev zoo thiab txua li ib lub tais ntawm oats, uas cov me nyuam yuav noj mov nrog kev lom zem. Piv txwv li, nws yuav ua tau porridge nrog ntxiv ntawm qhuav txiv hmab txiv ntoo. Ntxiv mus, cov txiv hmab txiv ntoo qhuav - qhov no yog lwm txoj haujlwm pabcuam hauv kev sib ntaus tawm tsam kabmob plawv.
Nyob rau hauv cov txiv hmab txiv ntoo qhuav, ntau ntawm cov poov tshuaj thiab antioxidants, uas pab tiv thaiv lub plawv ntawm tus me nyuam. Quav qoob loo (qoob qoob khoob), txiv ntseej, raisins, figs - cov no yog cov khoom noj khoom haus zoo uas cov me nyuam xav tau txhua hnub. Cov txiv hmab txiv ntoo qhuav tuaj yeem siv ob qho tib si rau hauv kev ua noj ua haus thiab muab tus me nyuam ua khoom txom ncauj. Lawv yuav txaus siab rau kev tshaib plab thiab ua kom lub cev muaj cov tshuaj yeeb dawb.
Nws yog ib qho tseem ceeb kom nco ntsoov tias cov txiv hmab txiv ntoo uas yuav cov txiv hmab txiv ntoo uas tau yuav los kho nrog cov tshuaj hnoos los txhim kho lawv cov tsos. Qhov no ua rau lawv ci thiab tso cai rau koj nyob ntev. Tab sis qhov no tsis yog qhov tseem ceeb, tshwj xeeb yog rau tus me nyuam. Yog li ntawd, thaum twg yuav cov txiv hmab txiv ntoo qhuav, xaiv cov neeg uas qhuav thiab ntau npuaj. Txawm hais tias lawv tsis tshua zoo nkauj, lawv tsis raug tshuaj lom neeg. Thiab nws yog txawm zoo dua, yog hais tias, ntawm chav kawm, muaj xws li ib lub sij hawm, los npaj dried txiv hmab txiv ntoo nyob rau ntawm koj tus kheej.
Ceev yog ib qho ntxiv rau cov txiv hmab txiv ntoo qhuav. Cov khoom noj no yuav tsis tsuas yog txhim kho tus saj ntawm txhua lub tais, tab sis kuj txo qib roj cholesterol hauv tus me nyuam cov ntshav, uas pab nws lub plawv ua haujlwm zoo dua. Txhua lub txiv ntoo, tab sis feem ntau thiab pheej yig yog xam ua lus Greek.
Muaj ib daim ntawv qhia yooj yim thiab ceev rau tais, uas yog nco ntsoov thov txhua tus me nyuam thiab ntxiv dag zog rau nws lub plawv. Koj yuav tsum tau siv ib tug puv tes ntawm qhuav apricots, prunes, raisins. Tag nrho cov kom zoo zoo ntxuav, finely tws. Ntxiv tws txiv ntoo thiab lub caij nrog zib mu. Cov zaub mov no pab tau rau lub plawv thiab lub plab thiab txhawb nqa kev tiv thaiv.
Rau tus me nyuam lub plawv, thiab rau txhua tus neeg laus, yuav tsum muaj cov ntshav qab zib, uas nourishes lub plawv mob. Yog li, cov menyuam yuav tsum tau noj cov txiv apples, vim tias lawv tsis yog qhov tsim nyog rau lub plawv qabzib, tabsis cov vitamins C thiab B. Tsis tas li ntawd, cov kua qab zib muaj nyob rau ntawm cherries thiab cherries, tsis tas li ntawd, yog coumarin, uas tiv thaiv cov ntshav ntawm cov ntshav. Thiab lub ntsiab lus tshaj plaws yog tias coumarin nyob rau hauv cov berries tsis tau overdosed, uas tsis tau hais txog cov tshuaj nrog no tivthaiv.
Zaub zaub mov.
Ib qho ntau pab berries uas nws yog tsim nyog los muaj xws li nyob rau hauv ib qho kev noj haus ntawm tus me nyuam, yog ib tug bilberry thiab ib tug cranberry. Cov me me saib berries yog tag nrho ntawm cov vitamins. Lawv muaj vitamin C, antioxidants, sib ntaus cov roj cholesterol. Tsis tas li ntawd, cranberries txhim kho kev nco, thiab blueberry kho qhov muag.
Rau lub plawv ntawm tus menyuam noj qab nyob zoo, koj yuav tsum noj zaub ntau dua tshiab. Lauj kaub tais diav nrog spinach, uas muaj vitamin B9, tsim nyog rau lub plawv, yuav cawm tus me nyuam los ntawm kev mob thiab txhawb nws lub siab.
Koj tuaj yeem ua zaub xam lav rau zaub ntsuab thiab ntxiv cov avocado. Cov txiv hmab txiv ntoo no yog ib qho tseem ceeb heev rau lub plawv, nws muaj cov roj qab rog, uas txo cov teeb meem rau lub cev roj (LDL-Cholesterol) thiab ua rau qib HDL roj-roj. Kuj cov avocados cia kom muaj nuj nqes rau lub plawv. Cov txiv hmab txiv ntoo no muaj lycopene thiab beta-carotene, uas ua rau nws pab tau rau tag nrho cov hlab plawv.
Cov ntses liab thiab taub dag.
Yuav kom tsis txhob ua txhaum hauv plawv, koj yuav tsum noj cov ntses liab. Cov ntses liab, koj tuaj yeem hais tias, yog ib lub panacea rau tag nrho cov kab mob hauv lub plab, vim nws muaj ntau ntawm omega-3 fatty acids. Nws yog ib qho kev tivthaiv uas ua rau tsis zoo rau kev ua haujlwm ntawm lub plawv xwb, tiamsis kuj ua rau cov ntshav siab, txo cov roj cholesterol, thiab nws kuj muaj cov nyhuv ntawm cov hlab ntsha.
Lub taub dag yog nplua nuj nyob rau hauv no keeb. Lawv kuj muaj omega-6-fatty acids, zinc, uas ntxiv dag zog rau cov leeg nqaij thiab cov hlab ntsha.
Omega-3 fatty acids tseem muaj taum, uas yog cov nplua nuj nyob rau hauv cov kua fibrubule thiab calcium. Taum thiab lentils yog tshwj xeeb tshaj yog pab tau. Ib tug zoo zaub mov ntawm boiled taum, hnav khaub ncaws nrog txiv ntseej roj, txiv qaub kua txiv - txhim kho kev noj qab haus huv ntawm tus me nyuam thiab yuav thov ib tug ntxiag saj.
Los ntawm txoj kev, txiv ntseej roj kuj txo cov theem ntawm cov roj cholesterol hauv cov ntshav. Tau cov txiv ntseej thiab txiv roj roj muaj coob tus tseem ceeb ntawm cov kua qaub, tsim nyog rau tag nrho cov lag luam ntawm lub plawv.
Ib qho tseem ceeb protein rau lub plawv yog kua, uas pab txo cov ntsiab lus ntawm cov roj LDL cholesterol. Rau ib pluag hmo, koj tuaj yeem npaj ib qho khoom qab zib ntawm cov kua pods (boiled los yog steamed), pob kws, spinach, Bulgarian kua txob, hnav khaub ncaws nrog txiv ntseej roj. Koj tseem tuaj yeem siv cov kua mis uas muaj oat flakes rau cov pluas tshais lossis ntxiv tofu cheese, uas yog lub hauv paus ntawm cov kua qaub.
Kev noj haus rau tus me nyuam yog ib qho tseem ceeb heev rau nws txoj kev noj qab haus huv. Peb yuav tsum ua tib zoo saib xyuas cov khoom zoo. Tsis txhob noj ntau dua thiab txwv cov khoom noj rog thiab hmoov nplej, raws li tag nrho cov no ua rau cov tsos rog rog ntawm phab ntsa hauv lub plawv, uas ho ua rau nws cov kev ua si.