1. Berries
Raspberries, strawberries, blueberries, blackberries, cranberries.
Cov lus tseeb
Vim cov ntsiab lus loj ntawm cov nroj tsuag pigments thiab flavonoids, xws li anthocyanin, cov nroj tsuag muaj kev tiv thaiv los ntawm cov kab mob, kab mob thiab lwm yam kev puas tsuaj puag ncig. Cov khoom muaj nyob hauv cov txiv hmab txiv ntoo tiv thaiv tus neeg ntawm cov teeb meem oxidants, uas muaj kev cuam tshuam rau lub hlwb thiab lwm cov nqaij. Tsis tas li ntawd, berries yog nplua nuj nyob rau hauv poov tshuaj, vitamin C thiab fiber.
Noj ntau dua
Koj muaj peev xwm ntxiv berries kom txias porridges. Nteg berries nyob rau hauv txheej, alternating nrog tsawg-rog paj npleg npaj, thiab tau txais ib lub teeb parfait. Ntxiv rau txhaws ntawm berries rau wafers, decorate nrog dessert berries. Berries nrog tsawg-rog chocolate phoov - heev six! Thiab los ntawm nws cov khoom qab zib uas muaj cov kua txiv hmab txiv ntoo uas muaj rog tsawg tsawg, koj yuav tau noj cov zaub mov "ice cream". Tsis tas li ntawd, tshiab los yog qhuav berries yuav muab ntxiv rau zaub nyoos, pilaf thiab couscous. Qhov tsim nyog nyiaj 3-4 zaug hauv ib lub lim tiam ib khob ntawm tshiab berries los yog 1/2 iav ntawm frayed.
2. Ntsuab zaub ntsuab
Spinach, Suav cabbage, cabbage, arugula, romaine zaub xam lav.
Cov lus tseeb
Raws li Cornell University, spinach zoo dua li lwm cov zaub kom qeeb txoj kev loj hlob ntawm kev mob hlwb. Ib qho khoom noj (ib khob) ntawm nplooj ua siav yuav muab rau koj nrog 47% ntawm cov hnub uas pom zoo magnesium, uas tsim nyog rau kev kho mob ntawm lub paj hlwb thiab cov leeg hlwb. Cov zaub ntsuab tsaus nti kuj muab lub cev muaj fiber, vitamin C, folic acid (vitamin B, uas txo txoj kev pheej hmoo ntawm plawv, nco ploj thiab fetal malformations), vitamin K (ua kom pob txha siv zog), thiab calcium, iron thiab potassium. Cov zaub ntsuab yog ib qho zoo heev ntawm lutein, uas txo qhov kev pheej hmoo ntawm lub hnub nyoog tsis pom kev tsis zoo. Kev noj zaub mov ntau dua, zaub qhwv thiab lwm yam khoom uas muaj cov lutein loj tuaj yeem txo qhov kev pheej hmoo ntawm cataracts thiab cov tsos mob ntawm lub cev 40%.
Noj ntau dua
Ntxiv txhua hom zaub nplooj - los ntawm nyias mus rau spinach - rau nyias; ua haujlwm lasagna, thiab qhaub cij nrog cov khaubncaws sab nraud povtseg; ntxiv crushed, steamed zaub rau hauv mashed qos yaj ywm; ib nrab hloov basil nrog arugula hauv pesto ntses; Siv txoj cai ntawm kev ntxiv ib khob ntawm cov zaub txhoov kua txiv hmab txiv ntoo rau cov kua zaub thiab roasts. Qhov tsim nyog ntawm 1 -2 servings ib hnub twg (1 qho yog ib khob ntawm nyoos los yog ib nrab ntawm ib khob ntawm cov zaub uas siav).
3. Cov mis nyuj uas muaj roj tsawg tsawg uas tsis muaj cov kab sau
Nws yog qhov nyuaj nrhiav tau qhov zoo tshaj plaws ntawm B vitamins, digestible protein thiab calcium, tshaj rog tsis muaj kua mis nyeem qaub. Nws kuj yog ib qho kev xaiv zoo rau cov neeg uas tsis pub lactose. Thiab yog hais tias tus composition ntawm yogurt muaj cov kab mob nyob hauv - probiotics, uas nyob hauv cov hnyuv, nws pab digestion, tiv thaiv cem quav, raws plab thiab noj tsis haum khoom noj. Cov kab mob nyob hauv cov kabmob tiv thaiv kom tsis txhob muaj kabmob ntawm cov kabmob phem thiab nres qhov kev txiavtxim siab ntawm lub enzyme uas ua rau cov kabmob kheesxaws. Cov khoom xyaw ntawm yogurt yuav tsum muaj cov kab mob L. Acidophilus thiab B. Bifidus.
Noj ntau dua
Ua kom yog yog lub qab zib, ntxiv me ntsis zib mu rau nws. Sib tov yoghurt nrog txiv hmab txiv ntoo, tau txais kev noj qab haus huv thiab noj qab nyob zoo. Koj tseem tuaj yeem siv cov kua mis nyeem qaub es tsis yog qaub nplaum hauv cov kua ntses, kua zaub, hnav ris tsho rau cov khoom qab zib thiab dhau lo qos yaj ywm. Sib sib tov sib npaug ntawm qhov mayonnaise thiab kua mis nyeem qaub, koj yuav tau txais ib qho refueling uas zoo rau qos yaj ywm nyias los yog zaub qhwv. Kua mis nyuj yuav hloov cov roj, uas koj kis tau rau toasts los yog pancakes. Tus nqi yuav tsum yog 1 qho (1 khob) 3-5 zaug ib lub lim tiam.
4. Zaub ntawm cov xim daj txiv kab ntxwv
Taub dag, qos yaj ywm qab zib, carrots, zucchini.
Cov lus tseeb
Cov kob dawb lias tau muaj ib qho loj ntawm beta-carotene, uas tsim nyog rau txoj kev loj hlob ntawm tes. Kev noj haus uas muaj 10-15 milligrams ntawm beta-carotene ib hnub, yuav txo tau txoj kev pheej hmoo ntawm qee cov hom mob cancer. Yog xav tau qhov nyiaj no, koj tsuas yog yuav tsum tau noj ib qho qos yaj ywm ntawm qhov loj me los sis 200 grams pulp pulp. Qhov no yuav pab rau kev tiv thaiv ntawm kev mob khees xaws, ua kom koj tiv thaiv mob khaub thuas thiab kab mob, tiv thaiv daim tawv nqaij ntawm qhov teeb meem ntawm tshav ntuj. Nrog txiv kab ntxwv zaub, ib qho loj npaum li cas ntawm vitamin C, potassium, iron thiab ntau npaum li fiber ntau nws muaj nyob rau hauv ib qho ntawm tag nrho tag nrho grain khob cij nkag hauv lub cev.
Noj ntau dua
Npaj qab zib qos yaj ywm hauv lub microwave, txiav lawv hauv ib nrab thiab ncuav maple phoov. Ntxiv lub grated carrot mus rau hauv av nqaij rau meatballs. Lub caij lub khob cij nrog kua txiv lws suav thiab Parmesan cheese. Yuav kom tuab lub kua zaub, ntxiv taub dag puree. Hloov cov qos yaj ywm tsis zoo nrog qab zib hauv qab thiab zaub tais. Tus nqi yuav tsum yog 1 qho hauv ib hnub (ib khob ntawm raw los yog ib nrab ntawm ib khob ntawm cov zaub uas siav).
5. Tag nrho cov nplej
Macaroni thiab qhob cij los ntawm ntau yam ntawm hmoov nplej, xim av, oatmeal, Japanese noodles nrog ntxiv ntawm buckwheat hmoov.
Cov lus tseeb
Yog tias piv, qhob noom los ntawm ntau hom hmoov nplej muaj 4.5 npaug ntau dua, 5 times dua magnesium, 4 zaug zinc ntxiv thiab 7 zaug ntxiv vitamin ntau tshaj li khob cij. Fiber ntau-nplua nuj tseem muaj peev xwm txo cov kev muaj mob ntau yam - los ntawm mob cancer thiab mob plawv mus rau ntshav qab zib thiab mob ntshav siab. Thiab nws yog vim muaj fiber ntau hais tias cov nplej tau txaus siab rau kev tshaib kev nqhis thiab tseem tsis ua mob rau hauv daim duab. Thiab lawv muaj ib tug loj npaum li cas ntawm cov tshuaj nroj tsuag, xws li phenolic sib txuas thiab phytoestrogens, uas txo txoj kev pheej hmoo ntawm ntau yam kab mob. Hmoov tsis, thaum lub sij hawm ua cov cereals no cov khoom raug poob lawm.
Noj ntau dua
Rau pluas tshais, noj oatmeal lossis cereal nrog cov nplej txhu; rau cov qhaub cij, siv cov khob nplej tag nrho. Sim hloov cov noodles li niaj hnub nrog ntxiv ntawm buckwheat, thiab dawb txhuv dawb - xim av. Sim ua nrog hom cereals tshiab. Siv quinoa rau cov kua txob, ntxiv cov qos yaj ywm txhom rau zaub nyoos. Qhov tsim nyog yuav tsum muaj 5 plhom ib hnub twg (1 qho - ib qho qhob cij los sis ib nrab ntawm lub khob ntawm lub khob cij).