"Koj yuav tsum noj txhua txhua hnub," kuv tus kws kho mob hais rau kuv ntawm kev kuaj mob txhua xyoo, "hais 45 xyoo Jana Rogozhina. "Tus kws kho mob hais tias raws li cov kev tshawb fawb tsis ntev los no, txawm tias ib qho av me me ntawm walnuts ib hnub tau txo qis ntawm saponin, uas ua rau kev puas tsuaj rau cov hlab ntsha thiab tsim plaques hauv cov hlab ntsha. Thiab qhov no yog lub ntsiab tseem ceeb ntawm kab mob plawv thiab tuag. Tom qab ntawd kuv tau thov tus kws kho mob seb lwm cov khoom puas zoo dua rau kev siv los tiv thaiv kev mob plawv. Thiab nws hais rau kuv txog 10 khoom saum toj kawg nkaus. Tom qab ntawd kuv pom tawm 6 zaub mov zoo nkauj uas muaj nyob rau hauv cov khoom siv tau zoo rau cov poj niam lub siab thiab nrog rau 10 yam khoom. "
1. Cov zaub mov zoo tagnrho - asparagus
Asparagus muaj ntau npaum li cas ntawm saponin, uas khi bile acids thiab cov cholesterol, ntxuav cov tshuaj tawm ntawm lub cev. Txawm li cas los xij, tsuas yog ib qho asparagus tsis muab cov txiaj ntsim zoo xwb. Nws yog ntshaw kom siv nrog lwm cov khoom noj uas muaj saponin, xws li quinoa los yog alfalfa sprouts. Ua ke lawv yuav muab cov nyhuv xav tau. Asparagus tseem muaj tshuaj lom neeg (tshuaj folate thiab vitamins C thiab D).
2. Cov ntawv qhia zoo meej yog chocolate
Cov khoom no tau ntev tau suav hais tias tsim kev puas tsuaj rau kev noj qab haus huv thiab nyuam qhuav tsis ntev nws tau raug lees paub tias yog qhov tseem ceeb thiab tsim nyog rau kev siv txhua hnub. Kev tshawb nrhiav tsis ntev los no! tsom tias tsuas yog 150 grams tsaus nti chocolate ib hnub ho txo qhov yuav ua rau atherosclerosis thiab txo qis qis "cholesterol" thiab "triglycerides", thiab tseem tsa tau qib qis lipoprotein ("good" cholesterol).
3. Lub zoo meej cov zaub mov - ntsuab tshuaj yej
Ntsuab tshuaj yej muaj tsawg dua caffeine tshaj dub tshuaj yej. Nws muaj cov tshuaj antioxidants: vitamins A, C thiab E, tannins thiab flavonoids (organic tshuaj uas pab txhawb kev kho mob carcinogens thiab tua kabmob hlwb).
4. Cov ntawv qhia zoo meej - herring
Feem ntau salmon nyiam herring. Thiab nyob rau hauv vain, vim hais tias herring muaj yuav luag cov ntaub ntawv theem siab ntawm omega-3 fatty acids, uas txo qib ntawm triglycerides thiab tus nqi ntawm txoj kev loj hlob ntawm atherosclerotic plaques, thiab tseem txo qhov uas muaj arrhythmia, uas yuav ua rau tuag cia li tuag.
5. Cov Ntawv Kho Mob Tiag - Oatmeal
Cov fibers ntawm oatmeal plooj muaj zog nrog cov low-density lipoproteins thiab tshem tawm ntawm lub cev. Oats kuj yog ib qhov chaw muaj protein ntau, calcium, hlau, magnesium, zinc, tooj liab, manganese, thiamine, folacin thiab vitamin E. Nws muaj cov roj uas zoo tshaj lwm yam nplej.
6. Cov zaub mov zoo tagnrho - txiv kab ntxwv
Raws li cov kev tshawb fawb tsis ntev los no, cov txiv kab ntxwv muaj ntau tus flavonols, uas txo LDL-cov cholesterol ("roj") thiab nce HDL roj (cov "roj" zoo). Yog li, cov neeg uas muaj cov qib siab ntawm "phem" cov roj cholesterol raug nquahu, muaj ntau dua txiv kab ntxwv, txiv kab ntxwv qaub thiab txiv qaub.
7. Cov zaub mov zoo meej - papaya
Qhov no qaim txiv hmab txiv ntoo sov yog ib qho zoo heev ntawm digestive enzymes. Lawv tso cai rau tswj tuav cov nqaij ntshiv ntawm lub plab thiab cov hnyuv. Papaya muaj poov tshuaj - ib qho ntawm qhov zoo tshaj plaws muab kev pab cuam rau lub plawv.
8. Zoo meej zaub mov - qhuav plum
Qhuav plums (prunes) muaj ib qho ntuj qab zib saj thiab lawv muaj ib tug loj npaum li cas ntawm antioxidants thiab fiber, uas yog qho tseem ceeb heev rau kev tiv thaiv ntawm cov kab mob plawv. Tsuas yog 100 grams ziab plums txhua hnub muab peb lub cev yuav luag 25 feem pua ntawm cov khoom noj txhua hnub, thaum siv cov txiv hmab txiv ntoo hauv plab lawm tsuas muaj 200 calories xwb.
9. Daim Ntawv Coj Noj Qab Haus Huv - Cov Qos Yaj Saub
Qhov ntau vividly xim qhov zaub, qhov zoo dua. Sweet potatoes yog nplua nuj nyob rau hauv carotenoids - muaj zog antioxidants. Cov no yog tib cov tshuaj uas tiv thaiv cov qos yaj ywm hauv qab ntuj no, ua rau nws tsis tshua muaj kev tiv thaiv qoob loo. Tsis tas li ntawd, qab zib qos yaj ywm thaiv peb lub siab los ntawm kev puas tsuaj los ntawm dawb radicals.
10. Cov zaub mov zoo tagnrho - walnuts
Ntxiv rau saponin, lawv kuj muaj alfalinolenic acid thiab omega-3 fatty acids, zoo ib yam li cov neeg nyob hauv herring.
Tag nrho cov khoom no yog cov zaub mov zoo meej rau poj niam lub plawv.