Cov khoom noj muaj txiaj ntsig zoo yog tus yuam sij rau lub neej ntev thiab kev noj qab haus huv. Cov kws kho mob-gerontologists pom zoo kom suav nrog cov khoom noj khoom noj muaj txiaj ntsig ntawm zaub fiber, antioxidants, fatty acids. Tsuas yog 10 cov khoom lag luam muaj peev xwm ua kom muaj kev noj qab haus huv thiab kav ntev, tab sis txhawm kom ua tiav qhov txiaj ntsig, lawv yuav tsum tau noj cov zaub mov kom tsis tu ncua.
Cov khoom lag luam rau lub sijhawm ntev thiab kev noj qab haus huv
Cov kws qhia zaub mov zoo xav kom ua cov zaub mov txawv raws li tsim nyog. Cov zaub mov thiab nyiam noj cov nqaij nyoos. Kev ua noj ntev ntev thiab lub sijhawm ntev khaws cia tuaj yeem rhuav tshem cov vitamins thiab txo qhov tseem ceeb ntawm cov tais diav.
Muaj ntau cov zaub mov zoo dua nqus rau hauv cov nyom. Piv txwv li, avocados yuav tsum tau noj nrog citruses thiab tshuaj ntsuab, zaub uas muaj txiaj ntsig hauv provitamin A, stewed nrog roj zaub lossis tsw qab nrog qab zib.
Kev noj zaub mov kom noj txhua hnub yuav tsum muaj cov khoom noj muaj nplua nuj nyob hauv fiber ntau txhawm rau txhim kho kev zom thiab tiv thaiv lub plab zom mov. Polyunsaturated fatty acids yog lub luag haujlwm rau kev ua haujlwm ntawm lub siab, potassium thiab hlau normalize metabolism. Raws li koj lub hnub nyoog, koj yuav tsum tau nce koj qhov kev nqus ntawm cov tshuaj antioxidant uas tawm tsam dawb radicals thiab txo qhov kev pheej hmoo ntawm mob cancer. Nws yog ib qho tseem ceeb uas yuav tsum tswj cov qib protein kom tsis tu ncua rau pob txha ceev thiab ua kom cov leeg mob.
Avocado
Qhov tiag tiag superfood, ib qhov chaw ntawm zaub fiber, polyunsaturated cov rog, hlau, poov tshuaj, folic acid. Muaj polyunsaturated fatty acids thiab ib cov complex ntawm cov vitamins K thiab E - tshuaj antioxidants. Avocado muab cov hydrolipidic sib npaug ntawm daim tawv nqaij, cuam tshuam rau kev tsim cov tshuaj endorphins. Txhawm rau tswj hwm cov hluas thiab kev xav zoo, nws tuaj yeem noj txhua hnub lossis txhua hnub. Qhov tsuas yog tsis zoo yog cov ntsiab lus calorie siab.
Cov zaub ntsuab
Txhua hom zaub qhwv thiab zaub ntsuab zaub ntsuab qhia lub cev nrog cov roj ua ke, tiv thaiv cov kab mob qog thiab txhim kho kev zom zaub mov. Cov zaub muaj lutein, vitamins B thiab C, uas yog qhov tseem ceeb rau lub qhov muag, poob siab thiab lub cev tsis muaj zog. Lawv yog cov uas tsis muaj calories ntau thiab pab kom ib txwm muaj thiab tswj tsis tau qhov hnyav.
Ob txhais ceg
Nws raug nquahu kom muaj ob peb dia ntawm cov nqaij liab, dub lossis ntsuab taum nyob rau hauv koj cov khoom noj txhua hnub. Cov zaub mov no muaj cov kab mob antioxidant thiab muaj protein ntau. Lawv tsis tshua muaj calorie ntau ntau, satiate sai sai, thiab haum rau cov pluas noj cov zaub mov poob phaus.
Cov tseem lis lis
Qhov kev xaiv zoo tshaj plaws yog pearl barley, oatmeal thiab buckwheat. Lawv yog cov nplua nuj nyob hauv cov poov tshuaj, hlau, magnesium, zinc, txhim kho kev zom zaub mov, pab tshem tawm cov co toxins thiab co toxins. Tib lub sijhawm, cereals txo qis ntshav qab zib cov ntshav thiab tiv thaiv kev txhim kho ntshav qab zib hom 2. Zoo digestible, tuaj yeem siv ua zaub mov rau sab, hnav khaub ncaws rau kua zaub, hauv paus rau hearty zaub xam lav.
Ntsuab tshuaj yej
Nplua nuj nyob rau hauv antioxidants thiab flavonoids. Nws muaj cov txiaj ntsig zoo ntawm kev zom zaub mov, tswj dej-lipid tshuav nyiaj li cas, thiab normalizes ntshav siab. Nws pom zoo kom haus txog li 3 khob ib hnub, tsis txhob muaj suab thaj, koj tuaj yeem ntxiv ib diav ntawm zib ntab los yog qee cov mis tsis muaj rog.
Txiv lws suav
Ib qho txiaj ntsig ntawm lycopene. Nws tau raug pov thawj tias tom qab ua noj txiv lws suav haj yam muaj kev noj qab haus huv dua, vim tias lycopene zoo dua tuaj. Antioxidant muaj cov txiaj ntsig zoo ntawm kev pom kev thiab lub cev tsis muaj zog, txhim kho cov tawv nqaij mob, tiv thaiv kev mob prostatitis thiab hlav hlav. Tsis tas li ntawd, txiv lws suav muaj ntau cov vitamins A thiab C, potassium, magnesium.
Zaub roj
Qhov txiaj ntsig zoo yog txiv ntseej txias nias, tab sis ntau cov kws kho mob muab cov xibtes rau cov pob kws roj. Nws muaj ntau nyob rau hauv polyunsaturated fatty acids, txhawb txoj kev ib txwm nqus ntawm beta-carotene, thiab tiv thaiv qee yam mob cancer. Ob peb dia roj hauv cov zaub mov txhua hnub yuav txhim kho lub hlwb ua haujlwm, txhawb kev siv cov metabolism, ua kom lub plab zom mov zoo thiab txhim kho kev nqus ntawm ntau cov zaub mov.
Walnuts
Qhov chaw ntawm polyunsaturated fatty acids thiab microelements tseem ceeb. Lawv txo qis cov roj (cholesterol) phem, txhawb kev ua haujlwm ntawm lub plawv thiab cov ntshav ncig. Muaj cov roj ntsha lecithin, uas txhim kho cov tawv nqaij thiab cov leeg, thiab tiv thaiv kev hloov pauv ntawm hnub nyoog. Lecithin muaj qhov txiaj ntsig zoo ntawm lub hlwb, txhim kho kev nco, thiab tiv thaiv kev txhim kho atherosclerosis.
Hiav txwv ntses
Nws muaj txiaj ntsig zoo tshaj plaws los noj cov ntses rog uas nyob hauv hiav txwv txias. Qhov kev xaiv pheej yig tshaj plaws yog herring. Nws yog nplua nuj nyob hauv antioxidants, polyunsaturated fatty acids, vitamins E, K, D. Herring tuaj yeem siv hau, ci, ntsev me ntsis. Nws yog qhov tshwj xeeb tshaj yog los sib xyaw ua ke nws nrog zaub: qos yaj ywm, hau beets lossis carrots, zaub ntsuab.
Liab thiab dub berries
Qhov tseem ceeb rau kev tsim cov ntshav ib txwm thiab ua haujlwm hauv lub siab. Lawv txhawb kev qab los noj mov thiab txhim kho kev zom zaub mov, tiv thaiv kev txhim kho qog. Nplua nuj nyob rau hauv cov vitamin C thiab amino acids thiaj rov qab ua rau lub cev. Lingonberries, raspberries, txiv pos nphuab, blackberries, blueberries, blueberries tuaj yeem noj tau tshiab, noj cov txiv hmab txiv ntoo tsis qab zib thiab ua kom zoo nkauj, ua mousses thiab jellies. Nyob rau lub caij ntuj no lub caij, cov txiv ntoo khov yog cov muaj txiaj ntsig, uas khaws cov vitamins feem ntau.
