Raws li qhov tseeb cov ntaub ntawv, tsis muaj ntau yam khoom uas xwm nws tus kheej npaj kom zoo ntxiv lub zog plawv. Tiam sis lawv qhov kev ua yog raws nraim peb lub siab.
Flaxseed roj
Cov ntaub ntawv nrog rau cov ntsiab lus ntawm omega-3 fatty acids, txo txoj kev pheej hmoo ntawm lub plawv thiab ntshav hlab ntsha cov kab mob los ntawm ib nrab, txo cov roj cholesterol thiab tiv thaiv cov ntshav txhaws. Flaxseed roj thiab lwm yam khoom noj roj yog cov tshuaj zoo tshaj plaws rau kev mob plawv. Tseem ceeb: 1-2 rooj. Spoons ntawm roj yuav muab ntxiv rau ib tug ua tau ntawm mustard, raws li tau zoo raws li nyob rau hauv mov paj.
Broccoli
Tiv thaiv cov kab mob myocardium ntawm kev puas tsuaj, ua rau kev tsim cov protein ntau. Tseem ceeb: khov nab kuab yog txawm zoo dua tshiab, vim nws khaws ntau vitamin C. Broccoli yog ib qho zoo dua rau lub zog. Tsis tas li ntawd, zaub ua zaub mov yog ib qho zaub zoo rau lub plawv.
Qij
Nws muaj ntau tshaj 70 yam tshuaj, zoo rau lub plawv. Qhov zoo tshaj plaws kawm yog allicin, uas, nrog siv qej, tuaj yeem txo qhov siab los ntawm 15-30 cov ntsiab lus, Phau Ntawv Xov Xwm Ntawm Cov Khoom Noj Khoom Haus American.
Tseem ceeb: ua ntej koj yuav ntxiv cov qoob loo uas yog crushed qej rau hauv cov zaub mov, cia nws pw rau ib nrab teev: qhov no yog li cas nws tau sau nws cov cardioprotective zog, raws li kev kho mob ntawm Argentina. Qij thiab dos yog cov tshuaj zoo tshaj plaws rau kab mob plawv.
Apples
Raws li kev tshawb nrhiav txog 20 xyoo ntawm 34,000 tus poj niam, uas tau ua los ntawm University of Iowa, txiv apples yog cov khoom zoo tshaj plaws uas txo cov teeb meem ntawm kev ploj tuag thaum lub sij hawm postmenopause. Tseem Ceeb: tsis txhob mus nqa nrog charlottes thiab pies nrog txiv apples. Nws yog qhov zoo dua rau muab txiv apples nyob rau hauv ib tug zaub xam lav los yog noj rau dessert.
Tsho qhob noom xim kasfes
Txhawb zog ntawm kev ua haujlwm ntawm cov hlab plawv, txo cov roj ntshav thiab ntshav siab, txhim kho txoj kev khiav dej ntawm lub cev mus rau lub hlwb thiab tiv thaiv kom tsis txhob muaj cov hlab ntsha hauv plab. Thiab tag nrho cov ua tsaug rau flavonoids. Xav txog, chocolate yog tseem ceeb, nyob rau hauv uas cov ntsiab lus ntawm cocoa tsis tsawg tshaj li 70%. Tseem ceeb: vim yog cov khoom noj khoom haus ntau dhau ntawm cov khoom qab zib thiab cov rog, txwv txhua hnub, tsis pub tshaj 30 g.
Grenades
Polyphenols ntawm cov txiv hmab txiv ntoo no tau txo cov roj ntsha thiab ntshav siab, ua kom cov ntshav muaj zog thiab tiv thaiv cov pob txha caj pas rau ntawm phab ntsa ntawm cov hlab ntsha thiab lub plawv, lawv yog cov tshuaj zoo tshaj plaws rau kab mob plawv. Tseem ceeb: kom pomegranate siab nws cov khoom zoo, siv nws tsis nyob hauv cov kua txiv hmab txiv ntoo, tab sis ntawm nws tus kheej, mus txog 150 ml rau ib hnub, nyiam dua hauv daim ntawv ntawm freshly squeezed kua txiv tsis ntxiv ntawm qab zib.
Txiv roj roj
Monounsaturated rog, nrog cov roj ntsha no, txo cov ntsiab lus ntawm "phem" thiab nce qib "zoo" cov roj cholesterol. Txiv roj thiab txiv roj ntoo yog cov tshuaj zoo tshaj plaws rau kab mob plawv. Tseem ceeb: hauv 1 lub rooj. diav ntawm roj 120 kcal. Ntau heev rau kev sib haum xeeb! Yog li ntawd, tag nrho cov khoom noj ntawm cov roj (hauv nyias cov ntaub qhwv, kua ntsw, lwm yam tais diav) yuav tsum tsis pub tshaj 2 rooj. dia txhua hnub.
Avocado
Kev siv cov avocado rau lub plawv tsis txwv rau mono- thiab polyunsaturated fatty acids. Nws cov txiv hmab txiv ntoo yog cov nplua nuj nyob rau hauv poov tshuaj, nrog rau kev tiv thaiv ntawm lub plawv tawm tsam. Avocados ua rau lub cev muaj zog ntawm cov carotenoids uas txo cov kab mob hauv lub plawv thiab qhov degradation ntawm cov leeg nqaij (myocardium xws li), pom nyob rau hauv cov kev soj ntsuam los ntawm cov kws kho mob hauv University of Ohio.
Tseem ceeb: kom tsis txhob nce phaus, siv cov avocados hauv cov tais diav tsis yog cov khoom xws li cheese thiab mayonnaise.
Taum thiab Taum
Cov tsis muaj roj nyeem, cov ntsiab lus ntawm cov roj ntsha, fiber, iron, potassium thiab folic acid ua legumes ib qho khoom noj qab haus huv rau kev ua haujlwm ntawm lub plawv. Nyob rau hauv cov kev zoo tshaj plaws rau kab mob plawv kuj muaj txog li 8 hom flavonoids, uas yog ib qho kev tiv thaiv zoo tiv thaiv kub siab. Tseem ceeb: kom tsis txhob noj cov khoom noj ntev ntawm cov taum, siv cov kaus poom, uas ua ntej siv nws zoo dua rau yaug nrog dej txias. Taum thiab taum yog cov tshuaj zoo tshaj plaws rau kab mob plawv.
Taub dag
Nws cov xim daj txiv kab ntxwv yog ib qho kev qhia txog cov ntsiab lus ntawm beta-carotene, vitamin C thiab potassium, uas pab sib ntaus sib tua atherosclerosis thiab cuam tshuam cov nyhuv ntsev ntawm lub plawv thiab cov hlab ntsha, uas yog ntawm qhov tseem ceeb hauv kev muaj zog ntawm ntshav siab. Tseem ceeb: taub dag yuav siv tau los ntawm qhov ci uas tsis muaj kev cuam tshuam nws cov khoom siv.
Cereals
Raws li kev tshawb fawb los ntawm American Ministry of Agriculture, noj 1.5-2 khob ib hnub twg, koj txo qis roj cholesterol txhua lub sijhawm, yog tias nws cuam tshuam nrog cov roj cholesterol hauv lub cev nrog zaub mov, 9%, thiab "phem" - rau tag nrho cov 11%. Tseem ceeb: yuav kom muaj qhov muaj zog, nws yog qhov yuav tsum muaj tsawg kawg yog ib pluag mov rau zaub mov noj txhua hnub hauv kev noj haus. Thaum muas mov thiab lwm yam txiv hmab txiv ntoo, paj nplaum, paj kws, ua kom paub tseeb tias lawv yog cov whole grains thiab qhov zoo tshaj plaws kho rau kab mob plawv.
Nceb
Lawv muaj ib qho tshuaj antioxidant ergotianin, tsis muaj kev tawm tsam dawb radicals, uas muaj kev koom tes hauv kev loj hlob ntawm tsis tsuas yog plawv, tab sis kuj mob cancer. Tsis tas li ntawd nplua nuj nyob rau hauv poov tshuaj: piv txwv li, nyob rau hauv 100 g ntawm dawb nceb los yog biscuits muaj 15-20% ntawm txhua hnub niaj hnub ua ntawm cov ntxhia. Tseem ceeb: cov kev mob plawv ntawm cov nqaij ntsaws yog khaws cia rau txhua hom kev ua noj.
Ntsuab tshuaj yej
Kev siv tshuaj yej muaj ib daim ntawv teev ntev ntawm qhov zoo tshaj plaws ntawm cov kev kho mob zoo tshaj plaws rau kab mob plawv - los ntawm kev tiv thaiv ntawm txha thiab mob caj dab, kev tiv thaiv anticaria thiab rejuvenating rau cov kev tiv thaiv ntawm myocardial infarction. Nws yog ib qho tseem ceeb: kom tau txais txiaj ntsig ntau tshaj plaws los ntawm tshuaj yej yuav tso cai rau cov khoom siv tsis yog tshuaj lom neeg. Piv txwv, hauv jasmine tshuaj yej los yog khoom xyaw koj tuaj yeem ua tau noj cov ntxhuav. Brewing Earl Grey, marinate nws nrog nqaij qaib los yog lub caij nrog roast nqaij muab cov zaub mov ib piquant saj.
Kev pom zoo : kev siv cov khoom ua tiav ib nrab uas muaj cov kabmob hloov ua noob caj noob ceg, kev loj hlob cov tshuaj hormones, preservatives, provokes txoj kev loj hlob ntawm cov kab mob plawv. Thiaj li, nyob rau hauv lawv cov kev tiv thaiv thiab kev kho, kev noj haus plays lub luag haujlwm tseem ceeb. Txwv tsis pub cov khoom noj khoom haus ua rau zaub mov noj (kib, tob tob).
Ua koj tus kheej, yog tias ua tau, los ntawm cov organic los yog organic khoom hlob nyob rau hauv ib txwm txoj kev, yam uas tsis tau siv cov khoom neeg tsim chiv thiab tshuaj tua kab. Ua ntej tshaj plaws, sim ua kom paub cov khoom noj khoom haus mis nyuj, khoom noj, zaub thiab txiv hmab txiv ntoo. Nws yog thaum lub sij hawm lawv loj hlob thiab kev lag luam uas tuam ntxhab feem ntau raug tsim txom los ntawm kev siv tshuaj lom neeg. Kev hloov mus rau cov khoom noj khoom haus yuav tau txais tag nrho cov vitamins, minerals uas tsim nyog rau kev ua si tseem ceeb thiab tiv thaiv kom nce ntawm qib roj cholesterol hauv cov ntshav.
Piv txwv, ecologically pure txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo muaj cov cuab yeej cholesteric-txo: lawv muaj yam tsawg kawg ntawm refined qab zib, tab sis ntau ntawm cov potassium, stimulating lub chaw ua haujlwm ntawm lub plawv nqaij. Qib siab ntawm cov tshuaj tua kab mob hauv cov khoom organic ntau dua, yog li ntawd, thaum lawv siv, txoj kev pheej hmoo ntawm kev laus ntxov ntawm lub cev, nrog rau lub plawv thiab cov hlab ntsha, txo qis. Kev siv cov zaub thiab txiv hmab txiv ntoo zoo dua qub zom zom thiab, yog li ntawd, qhov kev ywj pheej ntawm cov as-ham, uas muaj feem rau kev tshem tawm cov co toxins.
Tag nrho cov kev kho zoo tshaj plaws rau kab mob hauv lub plawv muaj cov txiaj ntsim zoo rau lub cev ua ke thiab qhov tseem ceeb ntawm cov hlab ntsha hauv particular. Muaj kev noj zaub mov zoo rau cov menyuam yaus, piv txwv li, thawj zaug ntawm Tebchaws Europe tuaj rau peb ntau tshaj 15 xyoo dhau los. Tom qab tag nrho, qhov kev noj haus ntawm txoj kev noj qab haus huv kom zoo yuav tsum tau txhaj tshuaj tiv thaiv los ntawm cov hnub nyoog ntxov. Nws yuav tsis tsuas yog txhawb kev loj hlob thiab loj hlob ntawm cov me nyuam, tab sis kuj yuav cia
tiv thaiv ntau yam kab mob nyob rau hauv lub neej yav tom ntej.
Cov tswv yim noj zaub mov
Yuav tsum tswj tsis tau lub siab xwb, tab sis tseem theem ntawm cov roj cholesterol, mloog cov lus qhia nram qab no ntawm National Institute of Health Tebchaws USA: txwv ntsev kom tsawg.
Yog tias 75% ntawm ntsev peb haus cov zaub mov tiav, ces qhov seem ntawm 25% yog los ntawm ntsev lub ntses los ntawm peb lub rooj. Tsis txhob siv cov khoom noj khoom haus nosalivat thaum noj mov, thiab tib lub sij hawm los ntawm cov khoom uas muaj kev pheej hmoo: cov txiv qab ntsev, cov kaus poom khoom noj, ua cov txiv hmab txiv ntoo thiab cov khoom noj. Ntxiv flavor ntawm cov zaub mov yuav pab tau tej yam txuj lom, ntsim tshuaj ntsuab-aromatic, txiv qaub, caw.
Txo cov khoom noj roj rau hauv koj cov khoom noj
Namely cov mis nyuj, xim nplaum, roj thiab roj cheese, hnyuv ntxwm thiab tua hluav taws, ci thiab khoom noj khoom haus.
Noj cov zaub mov noj
Tshaj li cov khoom noj uas muaj roj rau high-calorie roj, nws yog qhov zoo dua rau ci, ncuav, stew lossis siv ib cov hniav nyiaj hniav kub. Ua ntej noj nqaij, ua tib zoo txiav tawm cov roj ntau ntawm nws.
Ua kom zoo dua qub
Los ntawm koj nyiam cov khoom noj tsis tas yuav tsum tau muab, yog, piv txwv, koj hloov qe nyob rau hauv daim ntawv qhia nrog xwb proteins, thiab roj cheese - skim mozzarella.
Nrib rau qhov Dash-noj haus
DASH (Kev Sim Coj Ncaj Ncees Txom Nyem Daws Tawm) - Kev npaj khoom noj uas txo cov kev pheej hmoo siab thiab kab mob hauv lub plawv:
Zaub: 4-5 servings ib hnub;
Txiv hmab txiv ntoo: 4-5 servings ib hnub;
Cov khoom noj uas muaj kua qaub: 2-3 rau ib hnub;
Zaub cov nqaij: 2-3 plhaub rau ib hnub;
Cereal thiab legumes: 1 noj ib hnub;
Ceev thiab noob: 4-5 servings ib lub lim tiam;
Nqaij, nqaij qaib, ntses, nqaij ntses: 2 servings ib lub lim tiam.