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Puas raws caij nyoog kev txham, txham thiab qoj ib txwm ua rau koj mob? Zoo, muaj ntau cov khoom noj tiv thaiv kev ua xua uas koj tuaj yeem noj uas yuav pab tau cov kev tsis haum tshuaj uas hu ua kev tiv thaiv kev ua xua.
Tsis muaj zaub mov muaj peev xwm kho tau qhov zoo tshaj plaws rau kev fab tshuaj, tab sis cov txiv hmab txiv ntoo thiab zaub uas muaj cov vitamins thiab minerals ntau muaj peev xwm tua lossis tiv thaiv qee yam ua xua. Lawv ntim nrog cov khoom noj muaj txiaj ntsig uas tuaj yeem ua rau koj noj qab haus huv thiab tseem tuaj yeem tiv thaiv koj los ntawm kev ua xua raws caij nyoog.
Tab sis koj yuav xav hais tias muaj ntau yam zaub mov uas tib neeg ua xua tau xws li mis nyuj, txiv laum huab xeeb, khoom ua kua, cov ntses, plhaub ntses, thiab lwm yam. Yam uas neeg feem coob tsis paub yog kev noj zaub mov zoo, nrog rau qee yam khoom noj tiv thaiv kev ua xua. , tuaj yeem pab lawv tswj lawv cov tsos mob ua xua zoo.
Kev noj qab haus huv kev noj qab haus huv txhua yam muaj txiaj ntsig zoo rau kev tswj hwm kev ua xua. Cov khoom noj tiv thaiv kev tiv thaiv zoo li cov zaub mov uas muaj cov rog zoo, xws li txiv roj roj thiab ntses zoo li tuna thiab mackerel uas muaj cov omega-3 fatty acids uas tuaj yeem pab tua cov ua xua thiab suav hais tias yog ib qho khoom noj tiv thaiv kev ua xua zoo tshaj plaws.
Cia peb tau saib cov khoom noj tiv thaiv kev ua xua uas zoo tshaj plaws uas yuav tsum yog ib qho ntawm koj cov khoom noj tiv thaiv kev ua xua.
1. Nce Omega-3 Sibhawm Thiab Txo Omega-6 Cov rog
Kev tshawb fawb qhia tau tias kev nce siab ntawm omega-3 fatty acids uas txuas nrog txo qis kev pheej hmoo ua xua. Nws yog vim qhov tseeb tias cov roj ntsha no muaj cov tshuaj tiv thaiv. Ntawm qhov tod tes, thaum nws los txog rau omega-6 fatty acids, nws muaj peev xwm nce o nyob rau hauv lub cev los ntawm tsim inflammatory prostaglandins thiab yog li paug cov tsos mob ua xua. Tab sis, qhov no tsis txhais tau tias koj tshem tawm tag nrho cov omega-6 rog los ntawm kev noj haus, tsuas yog txwv kev noj.
2. Tshuaj ntsuab Uas Muaj Rosmarinic Acid
Rosmarinic acid tau pom tias txwv kev tsis haum tshuaj. Nws ua haujlwm los ntawm kev tshem tawm cov tshuaj tiv thaiv immunoglobulin thiab cov mob tshwm sim los ntawm leukocytes. Cov rosmarinic acid no muaj nyob hauv ntau cov tshuaj ua noj xws li oregano, txiv qaub balm, rosemary, sage, peppermint thiab thyme.
3. Cov Khoom Noj Uas Muaj Tshuaj Quercetin
Lub bioflavonoid quercetin yog qhov tseem ceeb tiv thaiv kev tsis haum tshuaj vim tias nws paub tias muaj antioxidant, tiv thaiv thiab los tiv thaiv cov yam ntxwv. Cov kev tshawb fawb pom tau hais tias cov khoom no pab rau cov tsos mob ua kom tsis haum. Cov khoom noj muaj txiaj ntsig zoo ntawm quercetin suav nrog cov dos liab thiab daj, txiv apples, txiv pos nphuab, txiv ntoo, cranberries, zaub cob pob, liab txiv kab ntxwv, txiv hmab txiv ntoo, kua txiv liab thiab tshuaj yej.
4. Cov Khoom Noj Muaj Khoom Noj Hauv Vitamin Siab
Vitamin C yog lub zog antioxidant uas pab txo qhov mob, uas tuaj yeem ua rau cov tsos mob hauv cov neeg muaj kev txom nyem nrog kev ua xua. Cov kev tshawb fawb pom tias ntau cov vitamin C pab txo qis histamine tso tawm hauv lub cev thiab ua rau histamine tawg sai dua. Histamine muaj feem cuam tshuam nrog ntau kev fab tshuaj.
5. Ua kom koj Selenium Kom Tsawg
Qhov txiaj ntsig zoo ntawm selenium rau kev ua xua yog ua raws li kev muaj peev xwm ua cov protein tshwj xeeb uas muaj cov khoom ua antioxidant. Noj zaub mov ntau nyob rau hauv selenium xws li nceb, cod, cw, thiab lwm yam, yuav pab tiv thaiv thiab kho kev ua xua. Tsis tas li ntawd, kom tau txais txiaj ntsig tshaj plaws ntawm selenium cov txiaj ntsig antioxidant, noj zaub mov muaj selenium nrog rau cov zaub mov muaj vitamin E-nplua nuj.
6. Cov Khoom Noj Muaj Qiv Ntau Nyob Hauv Vitamin E
Kev tshawb fawb qhia tau hais tias cov vitamin E muaj peev xwm ua tau zoo ntawm kev tawm tsam kev tsis haum tshuaj vim qhov nce ntxiv ntawm cov vitamin E tau cuam tshuam nrog kev poob qis hauv cov qib ntawm kev tsis haum tshuaj tiv thaiv kab mob IgE. Noj cov zaub mov muaj txiaj ntsig zoo ntawm vitamin E xws li almonds, zaub ntsuab, qos yaj ywm, avocado, noob paj noob hlis, butternut squash, xibtes roj, thiab lwm yam.
7. Cov Khoom Noj Muaj Cov Khoom Uas Muaj Kab Mob
Txhawm rau txhawb cov hnyuv noj qab haus huv, noj zaub mov uas muaj cov kab mob probiotic xws li Lactobacillus acidophilus thiab Bifidobacterium bifidum. Cov kab mob muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo nyob hauv koj txoj hnyuv, qhov lawv pab kev zom zaub mov thiab tawm tsam ntau dhau ntawm cov kab mob ua rau muaj kab mob. Qee cov khoom noj uas muaj probiotic uas koj tuaj yeem haus yog yogurt, mis, tempeh, thiab lwm yam.
8. Zib ntab
Zib ntab yog cov zaub mov zoo tshaj plaws uas yuav tsum yog qhov ntawm koj cov khoom noj tiv thaiv kev ua xua. Kev noj cov tshuaj me me ob diav ntawm zib ntab txhua lub caij yog tshuaj zoo rau hauv tsev kom kho kev ua xua thiab ua xua nyob rau ntawm ntug dej hiav txwv. Tsis tas li, zib ntab muaj poov tshuaj, calcium, magnesium, phosphorous, thiamine, riboflavin, vitamin B6, niacin thiab selenium.
9. Cov Khoom Noj Muaj Khoom Noj Muaj Ntau Tshaj Plaws Hauv Magnesium
Magnesium-nplua nuj cov zaub mov zoo li cashews, almonds, zaub ntsuab, chocolate dub, thiab lwm yam, yog cov zaub mov zoo rau kev ua xua. Nws yog vim tias magnesium yog bronchodilator thiab muaj tshuaj anti-histamine. Cov ntxhia uas tseem ceeb muaj qhov ua kom zoo rau ntawm cov leeg ntawm lub ntsej muag ntshav thiab txoj hlab ntshav thoob plaws. Tias yog vim li cas vim li cas cov zaub mov nplua nuj nyob hauv magnesium yuav tsum yog ib feem ntawm koj kev tawm tsam kev noj haus tsis haum.
10. Txiv Hmab Txiv Ntoo Thiab Zaub
Ua kom koj cov txiv hmab txiv ntoo thiab zaub tshiab ntxiv kom muaj txiaj ntsig zoo tuaj ntawm cov tsos mob ua xua. Lub ntuj sau zog nyob rau hauv lawv tuaj yeem pab kev tawm tsam kev tsis haum. Noj ntau ntau cov zaub siav, txiv lws suav, thiab txiv hmab txiv ntoo hauv lub txiv kom txo tau hawb pob, ua pa luv thiab lwm cov tsos mob ntawm kev ua xua.
Muab cov ntawv no!
Yog tias koj nyiam nyeem cov tshooj no, qhia nws rau tus neeg koj hlub.
Kev Noj Li Cas Lub Neej Thiaj Li Muaj Peev Xwm Txhaum Lawm
