Lub tswvyim ntawm a daim ntawv qhia noj zaub mov tau muaj nyob ntev ua ntej noj zaub mov thiab dieticians pib nthuav tawm nws cov txiaj ntsig. Peb cov poj koob yawm txwv ib txwm noj pluas noj nrog rau qhov tseem ceeb ntawm kev sib npaug tag nrho cov khoom noj khoom haus thiab pab pawg zaub mov, ib yam uas tau hloov pauv nrog lub sijhawm thiab kev ua neej. Yog li dab tsi raws nraim li kev noj zaub mov sib npaug? Phau ntawv txhais lus txhais tau tias nws yog ib qho khoom noj uas muaj ntau yam khoom noj thiab muab cov khoom noj uas tsim nyog rau noj qab nyob zoo . Yog li lo lus tseem ceeb ntawm no yog qhov sib npaug - txhua yam yuav tsum tau noj hauv qhov sib npaug, thiab nyob rau hauv kev faib ua feem ntawm lub cev xav tau.
Muaj plaub qhov tseem ceeb cov as-ham uas tsim kom muaj kev noj zaub mov zoo. Cov npe saum toj kawg nkaus yog txiv hmab txiv ntoo thiab zaub, uas yuav tsum tau noj txhua hnub hauv qhov ntau. Proteins, fiber ntau carbs thiab cov rog zoo ua rau lwm yam peb yam rau kev noj zaub mov zoo. Cia peb saib cov txiaj ntsig ntawm txhua yam ntawm no, thiab txoj hauv kev zoo tshaj plaws los muab lawv txhua tus hauv koj cov zaub mov.
ib. Txiv hmab txiv ntoo thiab zaub
ob. Yuav tsum muaj
3. Protein
Plaub. Carbohydrates
5. Cov rog
6. FAQs:
Txiv hmab txiv ntoo thiab zaub
Tsawg kawg yog plaub caug feem pua ntawm koj cov zaub mov noj txhua hnub yuav tsum yog los ntawm cov txiv hmab txiv ntoo thiab zaub . Nws yog qhov zoo tshaj plaws los xyuas kom meej tias txhua pluas noj muaj cov yeeb yuj ntau yam ntawm veggies thiab txiv hmab txiv ntoo, tab sis yog tias qhov no nyuaj rau kev siv koj tuaj yeem npog nws dhau ib lub lis piam. Los ntawm kev ua qhov no txhua hnub, koj tau txais ib qho txaus cov vitamins cov zaub mov, poov tshuaj, folate, antioxidants thiab lwm yam, yam tsis muaj kev cuam tshuam ntawm qhov ntau lossis qhov zoo.
Berries:
Berries, tshwj xeeb tshaj yog blueberries thiab blackberries yog enriched nrog antioxidants hu ua anthocyanins, uas yog heev zoo rau lub cev. Cov anthocyanins no tawm tsam cov dawb radicals hauv koj lub cev, txhim kho cell noj qab haus huv thiab soothe o, uas yog lub hauv paus ua rau muaj teeb meem kev noj qab haus huv. Lawv tuaj yeem tiv thaiv ntau yam mob qog noj ntshav, nrog rau cov teeb meem hauv plawv xws li ntshav siab, tawm tsam kev rog thiab khaws cov roj cholesterol tsis zoo. Lawv kuj tuaj yeem txhim kho daim siab noj qab haus huv thiab tiv thaiv kab mob urinary kab mob (UTI).
Pro hom: Noj ib qho kev pab zoo ntawm cov txiv hmab txiv ntoo ua ib feem ntawm koj noj tshais, kom pib koj lub hnub nrog antioxidants.
series zoo li downton Abbey
Nplooj ntsuab veggies:
Thaum pog hais kom koj noj koj cov zaub ntsuab, nws yeej paub tias nws tham txog dab tsi! Ntsuab veggies yog qhov kawg detox cov khoom xyaw, uas tso lub cev ntawm ib puag ncig, kev nyuaj siab thiab kev ua neej-txog co toxins uas accumulates. Lawv kuj nplua nuj nyob rau hauv chlorophyll, ib tug yam ntxwv uas yog tshwj xeeb rau lawv - tsis muaj lwm yam zaub mov xim yuav khav tau qhov no. Chlorophyll yog qhov kev sib ntaus sib tua oxidants nyob rau hauv cov hlab ntsha , thiab zoo neutralizing lawv. Broccoli yog qhov tshwj xeeb tshaj yog qhov zoo, yog li nco ntsoov suav nrog ntau qhov zoo hauv koj cov zaub mov tsawg kawg ob zaug hauv ib lub lis piam. Cov zaub ntsuab kuj khav theeb cov khoom muaj nqis ntawm cov as-ham - calcium, magnesium, potassium, omega 3 fatty acids , vitamins thiab minerals. Lawv kuj yog qhov kawg alkaliser (xav dib, lub raj mis gourd, spinach ) uas sib npaug ntawm lub cev pH thiab ua kom acidity ntawm bay. Xws li spinach, avocado , kale, arugula, asparagus, Brussels sprouts, cabbage, taum, celery, dib, zucchini, lub raj mis gourd, iab gourd, peas, ntsuab kua txob, leek, lettuce, assorted tshuaj zoo li parsley, mint, basil thiab thyme nyob rau hauv koj cov khoom noj.
Pro hom: Muaj ib lub tais zaub ntsuab txhua hnub kom huv thiab alkalise koj lub cev.
Carotenoid-nplua nuj veggies:
Nrhiav kom muaj cov no hauv koj kev noj zaub mov tuaj yeem txhim kho koj qib kev puas siab puas ntsws thiab ua ib qho kev txhawb siab tam sim ntawd! Lawv kuj yog cov nplua nuj fiber ntau thiab khaws cov hlwb ua rau mob qog noj ntshav. Daj thiab liab tswb kua txob yog tshwj xeeb tshaj yog zoo rau qhov no, zoo li yog qos yaj ywm qab zib , taub dag thiab lwm yam squashes.
Pro hom: Noj ntau yam veggies nplua nuj nyob rau hauv carotenoids tsawg kawg peb zaug hauv ib lub lis piam los txhawb koj lub siab.
Vitamin C nplua nuj txiv hmab txiv ntoo:
Qhov no yog qhov tseem ceeb, vim tias nws tsuas yog cov vitamin nkaus xwb uas lub cev tsis tsim tawm, thiab yog li xav tau ib qho chaw sab nraud rau. Ntxiv rau qhov no, lawv pab qhov muag noj qab haus huv , tiv thaiv cataract tsim thiab macular degeneration. Qhov no yog vim cov qib siab ntawm zeaxanthin. Lawv txhawb nqa lub cev tsim collagen, ib qho tseem ceeb tiv thaiv kev laus, thiab tseem sib npaug ntawm lub cev pH. Vitamin C pab lub cev nqus hlau zoo dua, thiab detoxes lub digestive system , metabolising cov kua tsib nyob rau hauv daim siab, ua rau oxidisation nyob rau hauv lub cev. Nws kuj yog siv los kho cov ntaub so ntswg thiab cov leeg hauv lub cev. Nws metabolises dawb radicals, tshem tawm lawv los ntawm lub cev, thiab ua kom qhov hnyav nce ntawm bay. Noj txiv kab ntxwv, nectarines, txiv duaj, txiv qaub, txiv qaub thiab txiv kab ntxwv rau cov txiaj ntsig siab tshaj plaws.
Pro hom: Khaws kev laus ntawm qhov chaw thaum khawb rau hauv kev pab me me ntawm Vitamin C ib hnub ib zaug.
Yuav tsum muaj
Cov txiv hmab txiv ntoo zoo li cov txiv tsawb txo qis muaj cov poov tshuaj, uas yog cov khoom noj tseem ceeb rau kev noj haus, thaum ib lub txiv apple ib hnub ua rau tus kws kho mob tawm mus ua tsaug rau nws ntau yam txiaj ntsig kev noj qab haus huv! Pomegranates Nws muaj txiaj ntsig zoo rau txhua yam - los ntawm kev ua antioxidant-nplua nuj rau kev pab cov metabolism, thiab txiv lws suav muaj lycopene, uas tiv thaiv mob qog noj ntshav thiab muaj lub plawv zoo. Thaum nplooj ntsuab ntsuab yog qhov zoo tshaj plaws, tsis txhob quav ntsej lwm tus xws li beets, brinjals, dos, qej thiab lwm yam.
Pro hom: suav nrog ntau yam txiv hmab txiv ntoo thiab zaub hauv koj cov zaub mov, xyuas kom koj tau txais cov khoom tseem ceeb tsawg kawg ib zaug hauv ib lub lis piam.
Protein
Nees nkaum tsib feem pua ntawm koj cov zaub mov noj txhua hnub yuav tsum yog los ntawm noj qab nyob zoo proteins pom lawm (tsis muaj shakes lossis hmoov thov!). Yuav pib nrog, cia peb nkag siab TEF lossis Thermic Effect of Food, uas yog tshwm sim thaum koj noj. Lub cev siv nws cov calories ntxiv los ua thiab zom cov zaub mov no. Ntawm tag nrho cov zaub mov, cov protein muaj qhov siab tshaj plaws TEF, muaj peev xwm ua rau nws nce mus txog 30 feem pua, uas yog kaum npaug tshaj li qhov siab tshaj plaws ntawm 3 feem pua ntawm cov rog.
Protein kuj yog ib qho kev xaiv, tshwj xeeb tshaj yog tsiaj cov protein, yog li qhov no tiv thaiv binge fests ntawm cov khoom noj tsis zoo, thiab ua kom koj lub plab txaus siab rau txoj hauv kev zoo. Protein kuj yog ib qho tseem ceeb ntawm cov khoom noj hauv cov nqaij ntshiv, yog li thaum koj noj cov zaub mov muaj protein ntau, nws pab hloov cov rog mus rau cov leeg, uas tig mus. nce metabolism . Yog li koj yuav noj tsawg dua, hlawv ntau dua, thiab nyob ruaj khov - qhov xwm txheej yeej-yeej los ntawm txhua lub kaum ntse ntse.
yuav ua li cas kom tshem tau ntawm tanned tes
Cov mis nyuj:
Ib qho ntawm feem ntau thiab siv tau qhov chaw ntawm cov protein yog cov mis nyuj. Qhov no suav nrog mis nyuj, ntau yam ntau yam cheese (xws li paneer), butter, yogurt thiab lwm yam. Tsis tsuas yog mis nyuj muab rau koj cov txiaj ntsig ntawm cov protein , tab sis nws kuj ua kom koj lub cev muaj zog nrog calcium thiab vitamin D. Mis muaj ob hom protein - whey (20 feem pua) thiab casein (80 feem pua), uas muaj cov amino acids tseem ceeb. Mis nyuj, qhov tseeb, suav hais tias yog ib qho ntawm cov khoom muaj txiaj ntsig zoo tshaj plaws ntawm cov protein. Yog tias nyuj mis tsis pom zoo nrog koj, sim tshis mis nyuj uas sib dua.
Pro hom: Nws raug pom zoo kom muaj tsawg kawg peb khob ib hnub ntawm cov khoom noj siv mis hauv ntau hom xws li mis nyuj, cheese lossis yogurt.
Nqaij thiab nqaij nruab deg:
Yog tias koj noj nqaij lossis nqaij nruab deg uas muaj protein ntau, nyob ib ncig ntawm 40-50g yuav tsum tau noj ib hnub, ib tus poj niam laus ntawm qhov nruab nrab. Qhov chaw zoo tshaj plaws yog qe, nqaij qaib, qaib ntxhw, ntses (cod, mackerel, trout), nqaij nruab deg (cws, prawns, crabs). Nqaij npuas thiab yaj kuj yog qhov zoo ntawm cov nqaij. Nco ntsoov muab koj cov nqaij los ntawm tus neeg muag khoom txhim khu kev qha, ua kom nws zoo thiab tsis txhob sib sib zog nqus kib.
Pro hom: Noj 50 g ntawm nqaij los yog nqaij nruab deg ib hnub kom txaus protein ntau rau koj noj .
Cov khoom noj vegan protein:
Txhua hom taum, legumes thiab lentils yog qhov zoo ntawm cov nroj tsuag protein, uas muaj txiaj ntsig zoo ib yam li tsiaj protein. Tsis tas li ntawd, cov no muaj cov txiaj ntsig ntawm kev nplua nuj nyob hauv fiber ntau, uas yog qhov tseem ceeb rau kev zom zaub mov thiab ua rau kom muaj txiaj ntsig zoo ntawm cov zaub mov. Legumes muaj cov amino acid hu ua arginine, uas pab lub cev hlawv ntau carbs thiab rog dua li lwm yam. Tsuas yog ib nrab khob ntawm taum paj muaj txog 20 g ntawm cov protein, uas yog yuav luag ib nrab ntawm koj qhov kev noj haus txhua hnub.
Thaum legumes yog qhov zoo ntawm cov protein (chickpeas, dals, raum taum thiab lwm yam), feem ntau overlooked nyob rau hauv tsev neeg legume yog tshiab. ntsuab peas . Qhov tseeb, ib khob ntawm peas muaj yuav luag tib yam protein cov ntsiab lus raws li ib khob mis nyuj! Thaum koj noj khoom txom ncauj ntawm cov noob, koj tau ntim cov khoom noj khoom haus los ntawm cov xwm txheej, suav nrog cov protein thiab fiber. Chia, taub dag, noob hnav thiab noob paj noob hlis yog qee yam muaj protein ntau ntau, uas tuaj yeem siv los hnav khaub ncaws rau txhua lub tais, muab tso rau hauv cov kua mis nyuj smoothie, lossis tsuas yog tawm ntawm lub thawv! Ib tablespoon muaj li ntawm 10-20 feem pua ntawm koj cov protein ntau txhua hnub.
Pro hom: Tau txais kev sib xyaw ntawm taum, legumes, lentils thiab noob rau hauv koj cov zaub mov, vim tias cov no ua rau cov khoom noj muaj protein ntau.
Carbohydrates
Carbs tsis nyob ntawm leej twg lub radar hnub no, nrog rau feem ntau cov neeg txiav lawv tawm kiag li! Tab sis cov no tseem ceeb vim lawv yog koj lub zog. Muaj peb hom carbs - suab thaj, starches thiab fiber. Kev txiav txim siab zoo uas koj txiav cov suab thaj (tshwj tsis yog tias lawv tshwm sim hauv cov txiv hmab txiv ntoo, zib ntab, thiab lwm yam), noj cov hmoov txhuv nplej siab, thiab noj fiber ntau li ntau tau! Xaiv cov nplej tag nrho xws li oatmeal, buckwheat, quinoa, barley, rye thiab lwm yam, uas yog ib qho tseem ceeb ntawm B vitamins thiab complex carbohydrates uas ua rau koj lub zog nce mus. Cov no kuj muaj fiber ntau thiab nce koj cov qib metabolic . Lawv txo cov ntshav qab zib thiab tseem ua kom lub plab huv si thiab zoo. Xav noj su noj qab nyob zoo carb-based? Saib daim vis dis aus no rau daim ntawv qhia noj qab haus huv quinoa biryani!
Txiv tsawb, qos yaj ywm qab zib thiab beets yog cov hmoov txhuv nplej siab, tab sis cov hmoov txhuv nplej siab zoo - pom hauv qhov xwm txheej!
Pro hom: Noj cov zaub mov muaj fiber ntau rau cov txiaj ntsig siab tshaj plaws thiab rau txhawb kev noj qab haus huv .
Cov rog
Thaum cov rog tau txais qhov tsis zoo hauv cov voj voog noj zaub mov, nws yog ib qho tseem ceeb kom nkag siab tias lawv yog ib qho tseem ceeb hauv kev pab lub cev khaws lub zog, thiab siv cov as-ham. Lawv zoo rau tag nrho cov pob txha, cov leeg thiab tawv nqaij noj qab haus huv . Tab sis koj kuj yuav tsum nco ntsoov tias tsis yog tag nrho cov rog zoo; Ib yam li ntawd, tsis yog txhua yam yog tshuaj lom. Cov rog yog cov micronutrients, nrog rau txhua molecule ua los ntawm ib glycerol molecule thiab peb. fatty acids . Cov no tuaj yeem yog saturated, monosaturated, lossis polyunsaturated, nyob ntawm seb muaj pes tsawg daim ntawv cog lus. Trans fats tsis pom nyob rau hauv cov xwm txheej thiab yog ib pawg cais tag nrho.
Saturated rog
Cov no yog cov rog uas tsis muaj ob daim ntawv cog lus, uas txhais tau hais tias tag nrho cov pa roj carbon atoms saturated nrog hydrogen atoms. Cov khoom noj uas muaj roj saturated suav nrog cov nqaij rog, cov khoom noj muaj rog, cov txiv maj phaub thiab cov txiv maj phaub roj, cov roj xibtes thiab lwm yam. Thaum cov kws tshawb fawb tau pom qhov sib txuas ntawm cov teeb meem hauv plawv thiab kev noj cov roj saturated, tseem tsis muaj pov thawj tseeb tias qhov no yog qhov ua rau. Cov txiaj ntsig tseem ceeb ntawm cov roj saturated yog tias lawv zoo rau kev ua noj. Vim tias lawv tsis muaj ob daim ntawv cog lus, lawv muaj peev xwm tiv taus cua sov. Yog li txawm hais tias nws yog kib lossis lwm txoj kev ua noj uas muaj cua sov, koj yuav tsum tsis txhob txhawj txog cov khoom no yog tias koj siv cov roj saturated.
Pro hom: Siv cov roj nplua nuj nyob hauv cov roj saturated rau kev ua noj, vim cov no tiv taus cua sov.
Unsaturated rog
Cov no yog cov rog noj qab haus huv tshaj plaws hauv khw, muab faib ua ob hom - monounsaturated thiab polyunsaturated rog. Monounsaturated fats muaj ib ob daim ntawv cog lus thiab pom muaj nyob rau hauv cov xwm nyob rau hauv txiv roj roj, Avocados , txiv ntseej thiab noob. Lawv txhawb cov qib zog, pab kom poob phaus, txo cov kab mob plawv thiab txo cov plab o. Lawv pab metabolic syndrome, pab txo cov roj cholesterol thiab triglycerides, txo cov ntshav siab, muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib hom 2, thiab tuaj yeem txo cov qog nqaij hlav xws li mob qog nqaij hlav prostate, mob cancer mis thiab lwm yam. Feem ntau, cov khoom noj uas muaj cov rog monounsaturated zoo li cov roj txiv roj yog cov kua hauv chav sov, thaum cov khoom uas muaj cov roj saturated zoo li butter yog cov khoom nyob rau hauv chav tsev kub. Tau txais koj cov khoom noj los ntawm ib qho puv tes ntawm txiv ntoo thiab noob Txhua hnub - cashews, almonds, peanuts, pistachios, txiv ntseej, taub dag, noob paj noob hlis thiab lwm yam. Qe yog lwm qhov zoo ntawm cov rog monounsaturated, yog li nqaij npuas.
Nrog polyunsaturated rog, cov molecules, raws li lub npe qhia, muaj ob daim ntawv cog lus ob. Cov nqaij nruab deg - tshwj xeeb tshaj yog cov ntses rog - yog ib qho ntawm cov nplua nuj tshaj plaws. Yog tias koj yog neeg tsis noj nqaij, xaiv cov txiv laum huab xeeb, roj taum pauv, roj sunflower, unsweetened peanut butter, canola roj, walnuts, sesame noob, seaweed thiab tag nrho cov nplej nplej. Omega 3 fatty acids thiab Omega 6 fatty acids muaj nyob rau hauv cov roj polyunsaturated ntau, uas yog ib feem tseem ceeb ntawm daim tawv nqaij noj qab haus huv, pob txha noj qab haus huv, lub plawv noj qab haus huv thiab neurological teeb meem. Sim tawm cov zaub mov no, uas sib txuas cov rog noj qab haus huv, protein thiab veggies ib yam nkaus!
Pro hom: Mus txog rau cov txiv ntoo ( cashews, almonds, pistachios, txiv laum huab xeeb), roj txias, avocados, ghee, ntses, qe, txiv maj phaub, noob thiab cov khoom noj siv mis ua rau koj cov rog.
txiaj ntsig ntawm zib mu rau daim tawv nqaij
Cov rog rog
Khoom noj khoom haus yog ib qho kev kawm feem ntau qhib rau kev sib cav, tab sis ib yam uas txhua leej txhua tus pom zoo yog tias cov roj ntsha (los yog cov roj ntsha trans fatty acids) tsis zoo rau koj. Tsis tshua pom muaj nyob rau hauv cov xwm txheej, cov rog trans muaj ob daim ntawv cog lus nyob rau hauv lawv cov hydrocarbon chains, as opposed to tsis muaj ob daim ntawv cog lus uas saturated fats muaj kev txhawj xeeb. Cov no feem ntau yog cov rog rog uas koj lub cev tsis paub. Lawv nyob hauv koj cov ntshav tsis ua tiav, thiab tshem tawm nws feem ntau txhais tau tias siv HDL lossis High Density Lipoprotein. Tam sim no muab HDL yog cov rog zoo uas koj tab tom sim kom tsis txhob poob, qhov no yog xov xwm phem. HDL roj cholesterol ua raws li cov khoom pov tseg, tshem tawm lwm yam rog rog thiab xa lawv mus rau lub siab. Nws ua kom cov phab ntsa sab hauv ntawm cov hlab ntsha huv. Yog li thaum koj siv ntau tshaj HDL, cov qib depleting tuaj yeem ua rau cov roj (cholesterol) phem thiab ntshav siab.
Cov lus qhia Pro: Tsis txhob noj zaub mov nrog cov rog trans zoo li tus kab mob plague - ua zaub mov, zaub mov khib nyiab thiab cov uas ua tiav cov suab thaj siab yog cov neeg ua phem tshaj plaws!
FAQs:
Q. Cov zaub mov twg kuv yuav tsum tsis txhob noj kom zoo?
TO. Feem ntau ntawm qhov no yog kev nkag siab zoo! Cov khoom noj uas koj yuav tsum tsis txhob pom tseeb muaj xws li cov khoom noj uas tsis muaj zaub mov thiab muaj roj tsawg - cov khoom qab zib uas muaj suab thaj thiab qab zib, cov khoom noj sib sib zog nqus, cawv, cov khoom noj ntim khoom noj, cov khoom noj uas muaj roj ntau, cov nplej ua kom zoo, noj cov nqaij liab ntau dhau, noj ntsev ntau dhau. thiab lwm yam.
Q. Kuv puas yuav tsum haus dej?
TO. Dej feem ntau saib tsis taus vim nws tsis muaj cov as-ham tiag tiag. Tab sis thaum koj haus dej txaus, koj tab tom hydrating thiab tshem tawm cov khoom muaj roj los ntawm koj lub cev. Nws yog lub zog zoo metabolism, ua rau lub raum kev noj qab haus huv hauv kev kuaj xyuas, ua kom cov kab mob xws li Urinary Tract Infection (UTI) ntawm bay thiab txo qhov kev pheej hmoo ntawm lub raum pob zeb . Nws balances digestive noj qab haus huv, tswj lub plawv noj qab haus huv thiab ua kom acid reflux ntawm bay los ntawm neutralizing pH tshuav nyiaj li cas nyob rau hauv lub cev. Mob khaub thuas thiab hnoos, ua xua xws li mob hawb pob thiab lwm yam kev ua xua rau plua plav thiab zaub mov kuj tseem tuaj yeem khaws cia ntawm qhov chaw. Tus poj niam Indian qhov zoo tshaj plaws yuav tsum haus 2.5-3 litres dej ib hnub.
Q. Kuv tuaj yeem ua dab tsi ntxiv rau kev noj zaub mov kom zoo?
TO. Kev noj zaub mov kom zoo yuav tsum tau ntxiv nrog kev noj qab haus huv rau lub neej kom nws ua tau zoo. Yog li pib txo qhov kev ntxhov siab, tau 7-8 teev pw tsaug zog ib hnub, noj raws sijhawm, thiab qhov tseem ceeb tshaj - tau txais kev tawm dag zog txaus rau hauv koj lub sijhawm.
