Ntses liab.
Rau kev noj haus zoo, cov ntses fatty no zoo tagnrho. Cov khoom no yog nplua nuj nyob rau hauv omega-3 fatty acid. Nws txhawb nqa txoj kev paub txog kev ua haujlwm ntawm lub hlwb. Cov me nyuam yeej nyiam qhaub cij nrog stewed los yog roasted salmon nrog zaub - dib, lws suav los yog lettuce nplooj.
Qe.
Yolks ntawm qe muaj choline. Nws muaj kev ntxim ntxhi rau kev loj hlob ntawm cov menyuam yaus, tshwjxeeb, pab txhawb kev nco. Ua ib lub tsev kawm ntawv muaj ntau lub thooj ntawv nrog ib qho omelette thiab whole grain bread. Los yog kib ib qe xwb.
Whole grain.
Rau kev noj zaub mov kom zoo, yuav tsum muaj ntau hom qabzib. Cov qoob loo tseem muaj ntau hom qabzib, fiber ntau, uas tswj cov nyiaj ntawm cov ntshav mus rau cov ntshav. Thiab raws li ib tug tag nrho grain yog nplua nuj nyob rau hauv vitamin B pawg, uas nourish lub poob siab system.
Oatmeal.
Oatmeal yog cov vitamins E thiab B, zinc thiab potassium. Tag nrho cov vitamins thiab cov tshuaj pab tsim kev txawj ntse. Yog tias koj tus me nyuam tsis kam noj cov khoom qab zib oatmeal porridge - nws coj nws tawm. Ntxiv me ntsis ntawm oatmeal mus rau kua txiv, yogurt, pancakes los yog syrniki.
Berries.
Tag nrho cov berries yog nplua nuj nyob rau hauv ib qho antioxidant uas tiv thaiv cancer. Tsis tas li ntawd, blueberries thiab strawberries txhim kho kev nco. Thiab raspberries, blackberries, strawberries thiab strawberries muaj omega-3.
Taum.
Peas, taum, lentils, chickpeas muaj protein ntau, complex carbohydrates, fiber, ntau cov vitamins thiab minerals. Legumes - ib qho zoo rau sab phaj, ntxiv rau xam lav.
Multicolored zaub.
Kev noj qab nyob zoo yuav siv ntau hom zaub, cov nplua nuj nyob hauv antioxidants. Muab tus me nyuam txhuam cov zaub tshiab los yog ua noj cov kua ntsev rau cov nplej zom, cov txiv hmab txiv ntoo. Nws muaj peev xwm yuav txiv lws suav, eggplant, taub dag, spinach, cabbage, pob kws, Bulgarian kua txob.
Cov khoom noj khoom haus.
Lawv muaj ntau cov proteins thiab vitamins ntawm pab pawg B - ib qho kev tivthaiv rau kev loj hlob ntawm lub hlwb cov ntaub so ntswg. Kua mis nyeem qaub, kefir, fermented mis, kua qaub los yog mis nyuj yog qhov sib ntxiv zoo rau kev noj tshais.
Tsawg-rog nqaij nyug.
Meat enriches lub hlwb nrog hlau thiab zinc, uas contributes rau txoj kev loj hlob ntawm lub peev xwm ua haujlwm ntawm lub hlwb. Rau kev txhim kho zoo dua ntawm hlau, noj nqaij nrog cov khoom noj khoom haus nplua nuj nyob hauv vitamin C.
Nco ntsoov noj zaub mov zoo - kev loj hlob ntawm cov me nyuam, tsis yog lub cev xwb, tab sis kuj muaj kev puas hlwb.
Olga Stolyarova , tshwj xeeb rau lub site