Khoom Noj Rau Lub Caij Ntuj No Rau Cov Menyuam: Cov Khoom Noj Uas Koj Yuav Tsum Tso Thiab Zam Txim Rau Koj Cov Menyuam Thaum Lub Caij Ntuj No

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Cov khoom noj muaj txiaj ntsig pauv txhua lub caij. Nyob rau lub caij ntuj no, lub zog txhua hnub yuav ua rau muaj ntau ntxiv rau txhua tus txiv neej, poj niam thiab menyuam yaus kom tiv thaiv qhov mob khaub thuas thiab txhim kho kev tiv thaiv kab mob khaub thuas thiab mob khaub thuas, uas yog nthuav dav thaum lub sijhawm. [1]

Cov kws tshaj lij hais tias kev noj zaub mov zoo yuav hloov thaum lub caij ntuj no vim lub cev xav tau cov zaub mov ntau ntxiv uas tuaj yeem ua kom lawv sov tuaj yeem ntev dua, sib ntaus sib tua, muaj cov calories tsawg hauv kev tiv thaiv kom yuag thiab tsis muaj zaub mov zoo los pab lawv kev loj hlob thiab kev loj hlob.

Kuj, muaj qee yam khoom noj uas tsis suav nrog cov zaub mov noj lub caij ntuj no. Ua tibzoo saib cov khoom noj kom suav nrog thiab zam hauv kev noj zaubmov lub caij ntuj no rau menyuam yaus.

1. Ceev

Cov txiv ntoo yog cov khoom noj khoom haus-tuab nrog ntau cov bioactive compound. Lawv muaj cov phenolic tebchaw, cov protein zoo, phytosterols thiab fiber ntau uas pab txo cov teeb meem ntawm o, mob ntshav siab, mob cancer thiab ntau lwm yam kabmob. Raws li kab ntsig kev tshaib plab muaj ntau dua thaum lub caij ntuj no, cov txiv ntoo pab tau lawv kom nyob ntev dua kom tiv thaiv qhov hnyav thiab tseem ua kom sov lub cev. [1] Xyuam xim cov txiv cev tsis haum rau qee cov menyuam yaus. Qee cov qauv ntawm cov txiv ntoo suav nrog:

• Brazil ceev
• Pecans
• Hazelnuts
• Walnuts
• Pistachios
• Cashews
• Txiv mab txiv ntoo

2. Vitamin C

Raws li kev tshawb fawb, cov vitamin C muaj txiaj ntsig zoo nyob rau lub caij ntuj no cov txiv hmab txiv ntoo thiab zaub. Qhov tseem ceeb cov vitamins no muaj lub luag haujlwm zoo hauv kev tiv thaiv kab mob ua pa xws li hawb pob thiab hawb pob rau cov menyuam yaus, uas yog ntau dua thaum lub caij ntuj no. [ob] Qee cov piv txwv ntawm cov vitamins C txiv hmab txiv ntoo thiab veggies muaj xws li:

• Txiv kab ntxwv
• Hlais nplej
• Qos yaj ywm
• Cov txiv kab ntxwv qaub
• Zaub cob pob
• Kiwi
• Txiv hmab txiv ntoo

3. Zaub protein

Protein-nplua nuj lub caij ntuj no veggies pab txhim kho kom tsis muaj zog hauv lub caij. Lawv muaj nplua nuj nyob hauv lub cev tiv thaiv kab mob thiab muaj cov khoom tiv thaiv zoo uas pab tiv thaiv peb ntawm tus mob khaub thuas thiab mob khaub thuas, muab kev sov siab rau peb tib lub sijhawm. Qee cov piv txwv ntawm cov zaub protein muaj:

• Beetroot
• Ntsuab peas
• Radish
• Carrots
• Hlais nplej
• Taum
• Lentils (hau)

4. Omega-3 fatty acids

Thaum lub caij ntuj no, tawv nqaij kom qhuav sai thiab koj yuav pom muaj plaub hau hle qee qhov ntawm koj cov menyuam. Omega-3 fatty acids txhim kho cov tawv nqaij ua kom lub cev thiab ua kom cov tawv nqaij tawg qis, nrog rau cov tawv nqaij ua kom tawv nqaij thiab txo qhov voos. Nws tseem yuav pab txo cov plaub hau poob vim nws cov khoom sau. Ntau cov kev tshawb fawb tseem taw qhia txog cov txiaj ntsig ntawm omega-3 fatty acids uas yog hauv kev tiv thaiv mob khaub thuas, hnoos thiab mob hawb pob thaum lub caij ntuj no. Piv txwv ntawm cov zaub mov muaj omega-3 muaj xws li:

• Cov ntses txias-xws li mackerel, ntses salmon.
• Cog cov roj xws li roj canola.
• Walnuts
• Cov noob xws li chia noob thiab flaxseeds.
• Zaub pob qe

5. Kev noj haus muaj fiber ntau

Muaj fiber ntau hauv lub caij ntuj no pab kom cov calories tsis txaus ua kom tsis muaj qhov cuam tshuam nrog tawm ntawm qhov tsw thiab qab. Ntxiv rau lawv rau koj cov khoom noj lub caij ntuj no pab txhim kho kev tiv thaiv, tiv thaiv khaub thuas thiab mob khaub thuas, txhawb kev tawv nqaij thiab sib ntaus sib tua nrog cov teeb meem plab zom mov. Qee cov qauv ntawm cov khoom noj muaj fiber ntau muaj xws li:

• Pomegranate
• Kus
• Cov hauv paus zaub xws li zaub qhwv thiab qos yaj ywm qab zib
• Cwjmem
• Lub caij ntuj no taub
• Dos
• Bajra

Cov Khoom Noj Uas Koj Yuav Tsum Zam

Muaj qee yam zaub mov uas cov niam txiv yuav tsum tsis txhob muab rau lawv cov menyuam vim lawv yuav ua rau mob khaub thuas lossis mob khaub thuas lossis ua qog tuab thiab ua rau mob heev dua. Xws li cov zaub mov muaj:

1. Cov lus qhia tswv yim kho

Cov zaub mov muaj piam thaj tej zaum yuav raug ntxias rau menyuam yaus tab sis lawv tuaj yeem txo qhov kev tiv thaiv kab mob mus rau qhov ntau thiab ua rau muaj kev pheej hmoo ntawm qee yam mob xws li mob ntshav qab zib, rog thiab mob ntshav siab. Xws li cov zaub mov qab zib muaj xws li:

• Mis nyuj khov
• Haus dej txias
• Chocolate mis nyuj haus
• Cov tswm ciab

2. Khoom noj siv mis

Cov khoom noj mis nyuj tau paub ua rau muaj qhov tso quav ntawm phlegm thaum lub caij ntuj no lossis ua rau cov hnoos qeev tuab, yog tias tam sim no twb muaj lawm. Cov ntsiab lus no tuaj yeem ua rau mob caj pas rau koj tus menyuam thiab ua rau lawv tsis xis nyob. Qee cov piv txwv ntawm cov khoom siv mis nyuj muaj xws li:

• Mis
• Yoghurt
• Khij
• Kab Npauj

3. Cov khoom noj keeb kwm

Cov tshuaj keeb kwm yog tshuaj lom neeg lub cev muaj feem rau kev ua xua thiab ua xua. Lawv ib txwm muaj nyob hauv qee yam zaub mov thiab nws txoj kev noj ntau yuav ua rau muaj kev phiv rov qab thiab ua rau cov tsos mob zoo li txham, hnoos thiab khaus. Qee cov piv txwv ntawm cov khoom noj histamine suav nrog:

• Cov nqaij haus luam yeeb
• Qwj
• Fermented cov khoom noj siv mis
• Txaij

4. Cov zaub mov kib

Cov khoom noj uas kib yog cov rog hauv cov rog, cov roj cholesterol thiab calories uas paub ua kom lub cev tiv thaiv qis dua. Kev noj cov zaub mov kib kuj tseem tuaj yeem ua rau muaj qhov mob uas cuam tshuam, tuaj yeem ua rau muaj kev pheej hmoo ntawm cov kab mob xws li cov roj (cholesterol) thiab rog rog hauv cov menyuam yaus. Qee cov qauv ntawm cov khoom noj kib tau suav:

• Fab Kis kib
• Cov nqaij qaib tso
• Fried cheese ntawm txhua yam
• Ntses kib
• Qos daim tawv nyias

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