Tsis yog: Mis nyuj qhob noom xim kasfes
Tau: Dark Chocolate
Vim li cas: Dark chocolate (tsawg kawg yog 60% cocoa) yog qhov chaw ntawm cov tshuaj antioxidants, pab tau rau poj niam txoj kev noj qab haus huv, vim hais tias lawv tiv thaiv hlwb ntawm hnub nyoog kev puas ntsoog; Mis nyuj qhob noom xim kasfes muaj tsawg tus antioxidants. Tsis tas li ntawd, cov rog muaj nyob hauv chocolate tsis tuaj yeem muaj roj cholesterol. Cov kev tshawb fawb pom tias cov nyhuv tsaus nti rau ntawm cov hlab ntsha ntawm ob lub xuab moos tom qab noj nws los yog tom qab lub khob cocoa.
Tsis yog: Dawb wine
Tau: Caw liab
Vim li cas: piv rau cov txiv hmab txiv ntoo dawb, xim liab, xws li tsaus nti chocolate, muaj ntau antioxidants, nyob rau hauv cov ntaub ntawv no los ntawm ib cov tawv nqaij tseem ceeb heev. Ib qho me me ntawm cov dej cawv tiv thaiv kev sib txuas ntawm platelets, uas tiv thaiv qhov tau tshwm sim ntawm cov ntshav txhaws. Kev ntsuas yog tus yuam sij rau qhov no; Raws li kev tshawb fawb, ib khob ntawm ib hnub twg yog qhov koob tshuaj rau poj niam txoj kev noj qab haus huv.
Tsis yog: Dawb khob cij
Tau: tag nrho hom qoob mog qhua
Vim li cas: Txhua zaus, txoj cai uas koj hloov cov hmoov nplej dawb nrog ntau cov tseem grain (hauv khob cij, flakes, mij) yog tshuab tsho. Cov tshuaj fiber ntau, muaj cov kua nplaum thiab pob txha, ua rau cov tshuaj tsis muaj zog thiab ua kom muaj roj ntau dua (xav txog diabetics thiab cores), thaum cov kua fwj nyob thoob hauv cov nplej ntawm cov nplej txhawm rau txo cov kev mob plab xws li diverticulosis.
Tsis yog: Dej qab zib
Tau: Tshuaj yej
Vim li cas: Ib khob tshuaj yej saturates koj nrog antioxidants, thiab ib lub raj mis ntawm dej qab zib nrog qab zib. Haus ntsuab, dub thiab, tshwj xeeb tshaj yog, dawb tshuaj yej thiab txias, thiab kub. Lawv txhua tus muaj cov kev pabcuam tseemfwv thiab cov nqi caffeine.
Tsis pub: 1/4 qab zib hauv cov zaub mov
Tau: Tus nqi tsawg tsawg hom hmoov mis nyuj khov mis
Vim li cas: Txo cov txheej txheem qab zib hauv ncuav, ncuav qab zib thiab qhob cij yuav ua rau lub vaj tse tsis zoo rau hauv kev noj haus tag nrho - ib qho khoom tseem ceeb hauv kev sib ntaus tiv thaiv cov laus, TK. ntxiv rau qhov hnyav nce thiab mob ntshav qab zib, ib qho ua kom qab zib tsawg tuaj yeem ua rau glycosylation. Cov txheej txheem nyob rau hauv uas qab zib molecules ua raws li cov protein molecules, cov uas rhuav tshem hlwb, ua rau mob thiab nrog rau cov txhaws ntawm cov hlab ntsha.
Tsis yog: Kev noj haus soda
Tau: Dej
Vim li cas: Muaj tsis haus ib qho dej ntau dua li dej. Nws yuav pab kom saturate lub cev nrog noo noo, uas yog qhov tseem ceeb heev rau nws qhov kev lag luam. Dietary soda suppresses nqhis dej, ntau tus kws txawj tseem ntseeg tias cov khoom noj tsis txaus ntseeg (teb tau raws li kev ruaj ntseg) tej zaum yuav txuam nrog qhov pib cancer.
Tsis tau: 1 \ / 4 koj noj nqaij
Tau: Lentils
Vim li cas: Cov nqaij uas muaj roj (uas muaj ntau qhov nyob hauv cov nqaij) tuaj yeem thaiv cov hlab ntsha thiab ua kom muaj tus kab mob plawv. Cov ntsiab lus tsis tshua muaj fiber ntau (nyob rau hauv nws cov nqaij nws tsis muaj nyob rau hauv tag nrho) muaj peev xwm ua kom yooj yim lub laus ntawm gastrointestinal ib ntsuj av. Legumes thiab lentils yog heev rov qab: ib tug loj loj fiber cov ntsiab lus thiab tsis muaj saturated rog. Tsis tas li ntawd, lawv muab protein.
Tsis muaj: Cov kua mis nyeem qaub
Muaj: Cov rog tsawg tsawg
Vim li cas: Cov khoom noj uas muaj kua qaub yog zoo heev ntawm calcium thiab vitamin D, uas tiv thaiv cov pob txha los ntawm thinning. Cov roj nyeem tau, muaj cov mis nyuj tseem, cheese thiab yogurt ua rau kom muaj cov pob txha. Kev hloov mus rau cov roj qaub-roj qaub-cov khoom noj yuav tsuas pab tau yam tsis muaj kev phom sij rau kev noj qab haus huv.
Tsis tau: 1 \ / 4 koj noj nqaij
Tau: Ntses
Vim li cas: Ntses yog qhov zoo tshaj plaws ntawm cov protein uas muaj cov ntsiab lus tsawg tsawg ntawm cov roj saturated. Qee hom ntau xws li ntses liab kuj tseem muaj roj omega-3 (Fatty acids), tseem ceeb rau kev noj qab nyob zoo ntawm lub plawv thiab lub hlwb. Hmoov tsis, tej hom ntses muaj paug. Sim haus cov ntses qos yaj ywm, es tsis txhob muaj ib tus cog hauv lub teb. Txo qhov noj ntawm albacore (dawb) tuna rau ib lub lim tiam.
Tsis yog: Ib pob ntawv ntawm qos yaj ywm chips
Tau: Kua
Yog vim li cas: Kua tsis muaj roj, tsawg kawg ntawm calorie, ib qho loj npaum li cas ntawm cov fibular soluble thiab antioxidants. Yuav ua li cas muaj peev xwm qos yaj ywm chips muaj? Tshaj tawm cov ntsiab lus tseem ceeb ntawm cov as-ham, tab sis ntau cov roj, calorie ntau ntau thiab ntsev.
Qhov zoo tshaj plaws txoj cai yog tias lawv yog cov khoom pab tau uas muaj cov xwm txheej, i.e. Kua tiv thaiv chips (yas ntim), txiv tsawb tawm tsam khoom qab zib (wrapping ntawv). Tam sim no, paub txog cov khoom zoo rau cov poj niam txoj kev noj qab haus huv, koj muaj peev xwm txaus siab rau cov hluas thiab tawg ntev ntev yam tsis tau them nqi.