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Cov poj niam cev xeeb tub muaj teeb meem cuam tshuam rau lub cev tsis muaj hlau vim lawv xav tau ntau yam ntawm cov zaub mov kom zoo rau lub cev kom loj hlob thiab ib txhij, txhim kho lawv cov ntshav liab. Nyob ib ncig ntawm ob feem peb ntawm tag nrho lub cev cov hlau yog rau cov kev xav tau leej niam thaum ib feem peb yog rau cov kev xav tau ntawm lub plab thiab cov nqaij mos. [1] Kev tsis muaj cov hlau hauv lub cev thaum lub cev xeeb tub yog qhov tseem ceeb ntawm kev saib xyuas ntshav hauv cov menyuam yaus thiab menyuam yaus.
Cov hlau yog lub luag haujlwm tseem ceeb hauv kev thauj mus los ntawm oxygen mus rau tus menyuam hauv plab, kev loj hlob thiab kev loj hlob ntawm tus menyuam thiab kev tsim cov qe ntshav liab. Qhov kev thov rau cov hlau, txawm li cas los xij, kev hloov pauv thaum lub cev sib deev nrog 0.8 mg / hnub hauv thawj peb lub hlis mus rau 3-7.5 mg / hnub hauv peb lub hlis thib peb. [ob]
Micronutrients xws li hlau thaum cev xeeb tub yog qhov tseem ceeb heev. Kev noj zaub mov ntawm cov hlau, piv rau cov tshuaj noj hlau, tau pom zoo los ntawm cov kws txawj vim tias tom kawg yuav txo qhov nqus ntawm non-heme hlau los ntawm cov khoom noj thiab nce radicals dawb hauv lub cev, uas yuav ua rau lub cev xeeb tub ntau dua. [3]
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Hauv tsab xov xwm no, peb tau sau tseg qee qhov kev noj haus zoo tshaj plaws ntawm cov hlau uas cov poj niam cev xeeb tub tuaj yeem haus kom tau raws li lawv cov hlau niaj hnub. Saib mus nawb.
1. Nqaij Nqaij
Hloov cov nqaij xws li daim siab, raum thiab plawv yog siab nyob rau hauv cov hlau thiab heme-hlau. Cov nqaij hauv nruab nrog cev kuj yog nplua nuj hauv zinc, protein thiab vitamin B12 uas pab txhim kho tus me nyuam hauv plab thiab tsim cov qe ntshav liab. [4]
2. Cov txiv kab ntxwv
Txawm hais tias cov txiv kab ntxwv muaj ntau nyob rau hauv cov vitamin C, lawv tseem muaj lwm yam tseem ceeb tseem ceeb xws li hlau, vitamin A, fiber thiab protein ntau. Cov ntsiab lus ntawm cov hlau piv rau cov vitamin C tej zaum yuav muaj tsawg nyob rau hauv cov txiv ntoo no tab sis, nws yog qhov paub tau los pab hauv kev nqus ntawm hlau los ntawm lwm qhov kev noj haus. [5]
3. Cov txiv ntoo
Qhov no txiv hmab txiv ntoo-nplua nuj ziab kuj yog ib qhov tseem ceeb ntawm lwm cov as-ham zoo li protein, vitamin E thiab tsis rog. Almonds pab txhim kho lipid profile uas nyob rau hauv lem, tiv thaiv qhov hnyav nce thaum cev xeeb tub. [6]
4. Noob Paj Noob
Taub dag cov noob tau sau nrog hlau thiab tseem muaj ntau ntawm beta-carotene, fatty acids, vitamin E thiab amino acids. Lawv tau dav paub los daws cov mob edema thiab lwm yam kev tawg thaum lub cev xeeb tub thiab tom qab yug menyuam. [7]
5. Qaib
Cov nqaij qaib muaj roj no yog pom zoo thaum lub cev xeeb tub tsuav lawv siav zoo. Nqaij qaib kuj tseem yog ib qho txiaj ntsig zoo ntawm cov nqaij ntshiv, vitamins thiab minerals uas pab txoj kev noj qab haus huv hauv lub cev.
6. Cov txiv av
Cov hlau thiab cov vitamins nyob hauv cov txiv av yog qhov pab tau rau tus menyuam loj hlob thiab leej niam. Cov txiv apple ntsuab yog cov nyiam dua lub txiv av liab thaum lub cev xeeb tub. Cov txiv av pab ua haujlwm hauv kev tiv thaiv cev xeeb tub xws li yug menyuam ntxov, mob ntshav qab zib hauv lub cev thiab kab mob hauv lub paum. [8]
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7. Beetroot
Bioactive compounds nyob rau hauv beetroots suav nrog hlau, zinc, tooj, potassium thiab lwm yam tseem ceeb flavonoids thiab polyphenols. Beetroot pab txo qis ntshav siab, txhim kho lub raum thiab kev mob plawv thaum cev xeeb tub. [9]
8. Tshuaj ntsev
Nqaij ntses xws li ntses liab yog nplua nuj hauv cov hlau, protein thiab omega-3 fatty acids. Cov khoom noj khoom haus no tseem ceeb pab rau lub hlwb thiab kev loj hlob ntawm lub cev. Ob qho ntawm salmon ntawm ib lub lim tiam yog pom zoo los ntawm cov kws paub thaum lub cev xeeb tub. [10]
9. Hlais nplej
Spinach yog nplua nuj hauv cov hlau, folate, iodine thiab calcium. Nws yog suav hais tias yog ib qho kev noj qab haus huv zoo tshaj plaws thaum cev xeeb tub thiab lactation. Zaub ntsuab nchuav pab tiv thaiv tus txha caj qaum thiab mob hlwb ntawm kev loj hlob ntawm tus menyuam.
10. Nqaij qaib
Chickpeas yog qhov zoo ntawm cov hlau, folate, vitamin A, potassium, magnesium thiab fiber. Cov khoom noj zoo li no pab tiv thaiv kev yug menyuam hauv cov menyuam yug tshiab, tswj kev mob ntshav qab zib hauv plab, kho kev tiv thaiv cev xeeb tub thiab pab menyuam mos thiab nqaij.
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11. Txiv Quav Cawv
Txiv maj phaub mis muaj cov txiaj ntsig tsim nyog ntawm cov hlau. Nws kuj yog nplua nuj nyob hauv cov poov tshuaj, qab zib, cov rog thiab cov protein. Txiv maj phaub mis txhawb pab kev loj hlob thiab kev loj hlob ntawm tus menyuam thiab muab cov as-ham tseem ceeb rau leej niam.
