Tus neeg noj zaub mov zoo ntseeg tias cov neeg tsis kam noj tshais ua rau muaj kev txhaum ntau. Hauv lawv lub tswv yim, pluas tshais thaum sawv ntxov yog qhov tseem ceeb thiab tau ua lub luag haujlwm tseem ceeb hauv kev saib xyuas kev noj qab haus huv. Txhawm rau kom noj tshais noj qab nyob zoo, nws yog ib qho tseem ceeb uas yuav tsum xaiv cov khoom tsim nyog rau nws qhov kev npaj, uas nce nqi zog thiab muaj txiaj ntsig zoo rau kev noj qab haus huv.
Tsev cheese
Yog tias koj xav ua ib qho khoom noj kom zoo rau pluas tshais, xav txog tsev cheese. Nws yog lub tsev khaws cov calcium thiab protein ntau, thiab tib lub sijhawm muaj rog nyob hauv tsev me cheese, nws yuav tsis muaj calories ntau. Rau cov neeg nyiam qab zib, koj tuaj yeem tuav nws nrog rab, ntxiv cov kua txiv. Qhov loj loj kis tau rau ntawm qhob cij lossis ci, thiab txau nrog cov cinnamon nyob rau sab saum toj. Qhov kev xaiv thib ob tsis yog rau cov uas muaj lub ntsej muag qab zib: koj yuav tsum ntsev lub tsev cheese thiab ntxiv tej zaub thiab tshuaj ntsuab rau qhov loj: cucumbers, txiv lws suav, kua txob.
Cov qe
Cov qe tsis yog ua khoom noj kom zoo xwb, tabsis kuj tsim nyog rau lub cev. Qhov kev xav ntawm kev tshaib plab yuav tsis tuaj xyuas koj kom txog thaum noj su, yog tias koj pib hnub nrog lawv, vim tias qe muaj protein ntau. Rau cov neeg uas tab tom saib xyuas qib roj cholesterol, tsis txhob kib qe hauv butter thiab suav nrog nqaij npuas kib hauv lawv cov qauv. Los ntawm lawv tus kheej, cov qe tsis nce cov roj (cholesterol) phem.
Yogurt
Yoghurt pab txhim kho kev zom ua tsaug rau probiotics, uas txhais tau tias nws pab tshem tawm cov phaus ntxiv. Los ntawm suav nrog cov kua mis nyeem qaub hauv koj txoj kev noj qab haus huv txhua hnub, koj tuaj yeem pab txo cov cholesterol. Cov khoom no nplua nuj nyob hauv cov vitamins B12, ntxiv rau iodine, calcium, zinc thiab phosphorus. Tsis tas li ntawd, mis, los ntawm qhov peb kuj kos calcium, yog nqus los ntawm lub cev tsis zoo dua li kua mis nyeem qaub. Nws yog qhov zoo dua los yuav cov khoom no yam tsis muaj qhov sau, thiab ntxiv cov tsw qab rau hauv daim ntawv ntawm zib ntab, cov txiv ntoo lossis cov txiv hmab txiv ntoo ntawm koj tus kheej.
Oatmeal
Noj tshais thiab noj qab nyob zoo muaj peev xwm suav nrog oatmeal. Cov porridge no yog nplua nuj nyob hauv fiber ntau, thiab yog li pab tswj cov ntshav qab zib thiab kom cov roj (cholesterol) tsawg. Raws li cov zaub mov glycemic tsis tshua muaj siab, oatmeal suppresses qab los noj mov.
Smoothie
Nws yooj yim kom koj niaj hnub noj cov txiv hmab txiv ntoo thiab zaub thaum sawv ntxov yog tias koj lub tshais noj qab nyob zoo muaj smoothies. Peb npaj nws rau ntawm cov khoom noj muaj roj tsawg: yogurt, kefir lossis mis nyuj xwb.
Txiv hmab txiv ntoo
Nws yog tsim nyog ntxiv ib txhais tes ntawm cov txiv hmab txiv ntoo rau yogurt lossis oatmeal, txawm tias yaj, yog tias nws tsis yog lub caij ntuj no. Tom qab tag nrho, lawv tsis muaj calories ntau, tab sis muaj cov khoom noj thiab cov vitamins. Cov phytonutrients thiab cov tshuaj tua kab mob antioxidant pom nyob rau hauv cov txiv pos nphuab, raspberries, blueberries thiab lwm yam txiv hmab txiv ntoo pab lub plawv thiab txo kev pheej hmoo mob cancer.
Ntsuab tshuaj yej
Qhov tshij, dab tsi noj qab haus huv tuaj yeem yog yam tsis muaj tshuaj yej ntsuab. Nws yog tsim nyog nco qab tias cov dej haus tshwj xeeb no tuaj yeem tiv thaiv kev puas tsuaj rau cov kab mob ntawm lub cev, ua tsaug rau cov khoom tshwj xeeb ntawm catechins. Yuav kom tso lawv, cov tshuaj yej ntsuab yuav tsum tau ua txhaum nyob ntev li 5 feeb.
