Txhawm rau kom koj cov pob qij txha noj qab haus huv ntev, koj yuav tsum tau them sai sai rau koj cov khoom noj kom zoo. Kev noj zaub mov kom zoo rau cov pob qij txha, kev ua si lub cev yuav pab tsis tsuas yog tiv thaiv cov kab mob ntawm cov leeg pob txha, tab sis kuj tiv thaiv kev txhim kho ntawm cov teeb meem uas twb muaj lawm.
Cov zaub mov zoo rau pob qij txha:
- Cov khoom lag luam uas muaj cov tshuaj mucopolysaccharides yog cov nqaij nruab deg, gelatin, jelly, muaj zog pob ntseg, aspic, jelly los ntawm cov txiv hmab txiv ntoo thiab cov txiv ntoo, khoom qab zib thiab marmalade;
- Cov zaub mov muaj hlau - nqaij tawv tus nplaig, mob siab, tawm haujlwm;
- Cov zaub mov muaj cov vitamin D ntau - qe qe, ntses mob ntses, butter;
- Cov txiv hmab txiv ntoo qhuav - raisins, qhuav apricots thiab tshwj xeeb tshaj yog prunes (tsuas yog tsis kho nrog leej faj);
- Cov khoom ntim muaj calcium - mis, tshij, tsev cheese;
- Cov khoom noj muaj nplua nuj nyob hauv Omega3 - ntses: mackerel, salted herring, ntses liab, ntses ntses;
- Cov peev txheej ntawm cov vitamin C yog lingonberries, dub currants, sawv duav, kiwi thiab txiv qaub zoo nkauj;
- Cov txiv hmab txiv ntoo thiab zaub tshiab yuav tsum ua txog li tsawg kawg 50% ntawm kev noj haus txhua hnub;
- Nyias, koj tuaj yeem hais lub txiv ntsej muag. Cov kua txiv ua kua yog cov tshuaj ntxuav lub cev zoo heev, vim nws muaj peev xwm tshem cov ntsev uas tsis tsim nyog los ntawm lub cev hauv txoj hauv kev;
- Cov zaub mov muaj fiber ntau - tseem nplej ntawm cov nplej, nplej, nplej, nplej zom, oatmeal, zaub cob pob
- Pineapple - Cov txiv hmab txiv ntoo tshiab muaj lub enzyme bromelain, uas txo qhov mob.
- Cherries, txiv pos nphuab, blueberries - tag nrho cov txiv ntoo no muaj cov anthocyanins (tshuaj uas muaj cov nyhuv tawm tsam).
Cov lus qhia noj zaub mov rau cov neeg raug mob los ntawm cov kab mob sib koom tes:
- Tsis txhob noj nqaij thiab mis nyuj txhua hnub.
- Txo cov ntsev kom tsawg thaum nws khaws cov dej hauv lub cev.
- Suav cov noob taum txhua yam nyob hauv koj cov khoom noj.
- Tsis txhob noj tshuaj pab ntxiv yog tsis tham nrog koj tus kws kho mob.
- Noj zaub kom nquag plias.
- Tshem tawm cov dej cawv.
- Txwv koj txoj kev haus kas fes (ob khob ib hnub yog qhov pom zoo)
- Sim tsis txhob rov rhaub cov khoom noj uas nag hmo, tab sis noj nws ib qho mus.
Tam sim no koj paub dab tsi koj yuav tsum muaj nyob rau hauv koj cov zaub mov kom thiaj li pom qhov pom hauv txhua qhov kev txav!
