Koj cov zaub mov tuaj yeem cuam tshuam qhov hnyav thiab zaus ntawm cov tsos mob ntawm mob rheumatoid mob caj dab, uas yog kab mob autoimmune uas lub cev tiv thaiv kab mob sib kis cov nqaij. Txoj kev noj zaub mov zoo tuaj yeem pab txo cov tsos mob ntawm txhua hom kev mob caj dab, suav nrog mob pob txha, mob gout thiab pob txha. Omega-3 fatty acids yog qhov tshwj xeeb tshaj yog pab tau, thaum tseem muaj cov nplej, txiv hmab txiv ntoo, veggies, thiab txiv ntseej tuaj yeem noj cov zaub mov uas yuav pab koj txo koj cov kev mob caj dab.
Cov kauj ruam
Txoj Kev 1 ntawm 4: Tau Txais Omega-3 Fatty Acids
Kauj Ruam 1. Noj cov ntses rog tsawg kawg ob zaug hauv ib lub lis piam
Ntses yog ib qhov zoo tshaj plaws ntawm omega-3 fatty acids. Qee cov ntses tshwj xeeb yog ua ib qho ntawm cov pab pawg muaj zog tiv thaiv kab mob. Cov no suav nrog mackerel, trout, thiab herring. Noj 3-4-ounce ntawm ib qho ntawm cov ntses no ob mus rau plaub zaug hauv ib lub lis piam.
- Sardines thiab anchovies kuj muaj cov roj uas zoo, thiab muaj cov mercury tsawg dua, uas tuaj yeem ua rau muaj kev phom sij thaum noj ntau ntau.
- Tuna thiab sablefish muaj cov roj zoo, tab sis muaj cov mercury ntau dua li lwm cov ntses rog.
Kauj Ruam 2. Xaiv cov ntses tshiab, me me
Txawm nyob hauv hom tsiaj, qib kev noj haus yuav sib txawv raws tus ntses. Raws li txoj cai ntawm tus ntiv tes xoo, cov peev txheej zoo tshaj plaws los tiv thaiv kab mob ua kom rog yog ntses qus, ntses dej txias. Lub caij no, cov ntses loj dua muaj cov mercury ntau hauv lawv cov nqaij, uas koj yuav tsum sim zam.
- Thaum xaiv txiav cov ntses salmon, ntsaws rau ntawm daim los ntawm cov ntses me me uas tau txais tsiaj qus hauv Atlantic. Ib yam li ntawd, xaiv cov ntses ntses los ntawm cov ntses me uas tau tsa hauv cov dej txias.
- Yog tias cov ntses ua liaj ua teb yog koj tus kheej nyiam, cov no tseem yog qhov zoo ntawm cov tshuaj tiv thaiv kab mob ua kom rog. Ib yam nkaus, cov kaus poom tuna kuj yog txoj hauv kev kom tau txais ntses noj qab nyob zoo ntawm tus nqi qis.
Kauj Ruam 3. Siv tshuaj ntxiv ua qhov kev xaiv thib ob
Ntses roj ntxiv tuaj yeem ua rau koj muaj txaus omega-3 fatty acids; txawm li cas los xij, koj lub cev yuav tsis ua cov tshuaj ntxiv nrog rau nws yuav ua cov ntses. Ntxiv mus, noj ntses muab cov txiaj ntsig kev noj qab haus huv ntxiv thiab. Txawm hais tias koj tsis nyiam noj ntses, sim ob peb yam sib txawv thiab nrhiav ib qho uas koj nyiam.
Kauj Ruam 4. Khoom noj txom ncauj ntawm cov txiv ntoo
Ceev yog lwm qhov txiaj ntsig zoo ntawm kev noj qab haus huv, tiv thaiv kab mob ua kom rog. Ntau cov txiv ntoo kuj tseem muaj magnesium, l-arginine thiab vitamin E, uas tseem tuaj yeem pab koj lub cev tiv thaiv qhov mob uas tuaj yeem ua rau koj mob caj dab hnyav. Default rau walnuts, txiv laum huab xeeb, almonds, thiab pistachios.
- Tsuas yog ib qho 1-ounce ua haujlwm ntawm walnuts ib hnub (li ntawm ib txhais tes) tuaj yeem pab txo cov tsos mob!
- Txiv laum huab xeeb yog cov muaj protein ntau zoo, xaiv cov khoom noj txom ncauj tsawg uas tuaj yeem pab koj poob phaus. Ib yam nkaus, khoom noj txom ncauj ntawm txiv laum huab xeeb uas tsuas muaj txiv laum huab xeeb lossis txiv laum huab xeeb thiab ntsev.
- Xaiv rau cov txiv ntseej, cov txiv ntseej tsis muaj qab hau. Mus rau me ntsis ntsev lossis lwm yam txiv ntoo raws caij nyoog yog tias nws txhais tau tias koj yuav tau noj ntau dua ntawm lawv thiab tsawg dua ntawm lwm yam, cov khoom noj txom ncauj tsis zoo li chips.
Kauj Ruam 5. Ua haujlwm ceev rau hauv koj cov zaub mov
Cov noob txiv tuaj yeem muab kev ntxhib los mos, tsw qab, thiab cov protein rau cov tais diav. Lawv kuj tseem tuaj yeem siv ua lwm txoj hauv kev noj qab haus huv rau nqaij. Piv txwv li, ua veggie do kib nrog walnuts, qej, thiab kua txiv qaub. Lossis, ua cov creamy, nutty sauce rau koj nyiam steamed veggies nrog txiv laum huab xeeb, dej, kua txiv qaub, kua ntses, thiab cayenne. Thaum kawg, zom almonds lossis pistachios rau lub caij ntses ntses.
Kauj Ruam 6. Muab qee cov noob
Flaxseed muaj ntau heev ntawm omega-3 fatty acids thiab. Tau tawg los yog milled flaxseed, vim qhov no yuav yooj yim dua rau koj lub cev zom. Chia noob yog cov peev txheej zoo ib yam, thiab muab cov khoom ntim ntau ntxiv thiab.
- Sim noj 1 - 2 diav ntawm ib qho ntawm cov noob no txhua hnub.
- Flaxseed tuaj yeem nchuav rau lossis ntxiv rau ib yam dab tsi. Sim qee yam nrog Greek yogurt rau kev noj tshais tshwj xeeb.
- Chia noob feem ntau ntxiv rau haus, vim lawv nqus tau cov kua zoo. Sim lawv hauv mis mis nyuj!
Kauj Ruam 7. Tsis txhob cia siab rau kev hloov zaub mov noj nkaus xwb
Noj zaub mov zoo yuav muaj ntau qhov txiaj ntsig zoo tshaj qhov yuav txo tau koj cov kev mob caj dab. Koj muaj txoj hauv kev zoo tshaj plaws los txo qis cov tsos mob ntawm kev mob caj dab, txawm li cas los xij, los ntawm kev ua haujlwm nrog koj tus kws kho mob. Lawv yuav tuaj yeem qhia koj txog yam xws li kev noj zaub mov, nrog rau kev kho lub cev thiab kev kho mob.
Txoj Kev 2 ntawm 4: Noj Txiv Ntoo Thiab Zaub Ntau
Kauj Ruam 1. Siv cov veggies muaj xim ntau
Raws li txoj cai dav dav, ntau xim koj cov zaub, zoo dua. Qhov tseem ceeb tsis yog xim twg - tab sis ntau yam zaub ntau nrog txhua pluas noj. Ib cag los ntawm cov txiaj ntsig kev noj zaub mov zoo, kev noj zaub mov zoo uas muaj cov veggies kuj tseem tuaj yeem pab koj tswj lub cev kom muaj kev noj qab haus huv, uas yog ib feem tseem ceeb ntawm kev txo cov tsos mob mob caj dab.
Broccoli, Brussels sprouts, thiab zaub qhwv suav nrog cov sib xyaw uas tej zaum yuav pab tau tshwj xeeb hauv kev txo qhov mob hauv koj pob qij txha
Kauj Ruam 2. Nyiam qhov tsaus ntuj, nplooj ntsuab
Zaub ntsuab, zaub xas lav, Swiss chard, thiab bok choy kuj tseem tuaj yeem pab tiv thaiv koj cov cell los ntawm kev puas tsuaj uas yog lwm yam nrawm los ntawm mob caj dab. Lawv kuj muaj cov as -ham zoo li calcium, thiab tseem pab txo qhov mob.
Dos, qej, dos, thiab qej kuj tseem tuaj yeem muab cov tshuaj tua kab mob zoo thiab muaj peev xwm daws qhov mob
Kauj Ruam 3. Tsis txhob hnov qab cov veggies liab thiab txiv kab ntxwv
Cov hues no qhia tau tias muaj cov tshuaj lom neeg ib txwm muaj uas tuaj yeem pab koj lub cev tawm tsam cov tsos mob ntawm mob caj dab. Qos yaj ywm qab zib, carrots, thiab squash yog txhua yam zoo. Kua txob (ntawm ib qho xim twg) tshwj xeeb tshaj yog pab tiv thaiv koj cov pob txha thiab pob txha mos noj qab haus huv.
Ua haujlwm tsawg kawg ½ khob kua txob liab rau hauv koj cov khoom noj txhua hnub
Kauj Ruam 4. Qhuav koj cov veggies
Txoj hauv kev koj ua noj koj cov zaub yog qhov tseem ceeb, vim nws tuaj yeem cuam tshuam rau cov as -ham uas koj tau txais. Steaming veggies nrog dej me me yog txoj hauv kev zoo tshaj plaws los khaws cov as -ham. Sautéing yog qhov zoo, tab sis yuav tsum zam kom tsis txhob kib koj cov veggies.
Kauj Ruam 5. Nqa cov txiv ntoo qab zib nrog koj
Tart cherries yog ib qho ntawm cov zaub mov xav tsis thoob thaum nws los txo qis koj cov kev mob caj dab. Lawv muaj ob qho tshuaj tiv thaiv kab mob thiab tshuaj tiv thaiv kab mob, thiab tseem tuaj yeem muab qhov mob nyem nyem piv rau qhov uas tau muab los ntawm cov neeg nyiam tsis-steroidal anti-inflammatory pain relievers (NSAIDs). Sib tov qee yam nrog almonds thiab nqa lawv ib ncig mus rau khoom noj txom ncauj thaum nruab hnub.
Strawberries, liab raspberries, thiab txiv hmab txiv ntoo tsaus tuaj yeem pab txo qis cov tsos mob ntawm kev mob caj dab. Cov no yog txhua yam zoo tshaj plaws noj tshiab, tej zaum sib xyaw nrog Greek yogurt thiab tag nrho cov nplej lossis txiv ntseej
Txoj Kev 3 ntawm 4: Siv Tshuaj Tiv Thaiv Kab Mob
Kauj Ruam 1. Noj turmeric txhua hnub
Lwm qhov tseem ceeb ntawm koj cov zaub mov noj yog seasoning. Piv txwv li, Turmeric muaj cov sib xyaw curcumin, uas yog qhov tshwj xeeb tshaj yog yuav pab tswj kev mob sib koom rov ua dua. Tshwj xeeb, nws tuaj yeem pab thaiv qhov mob. Caij tsev noj mov nrog ½ teaspoon ntawm cov txuj lom, ntxiv rau me ntsis ntawm kua txob dub.
Kauj Ruam 2. Ntxiv qej
Cov qej tshiab tuaj yeem tiv thaiv kev tsim cov tshuaj ua mob hu ua cytokines. Cua sov qej tuaj yeem txo nws cov tshuaj tiv thaiv kab mob, yog li koj yuav tsum tau tos kom txog thaum koj cov tais tau ua tiav ua ntej ntxiv cov qej finely lossis ob.
Sim ntxiv qej rau cov qhaub cij kis lossis hnav khaub ncaws rau zaub nyoos
Kauj Ruam 3. Ua qhiav tshuaj yej
Lwm qhov kev nyiam tiv thaiv kab mob uas tuaj yeem siv tau ntau txoj hauv kev yog qhiav. Txoj hauv kev yooj yim tshaj plaws kom suav nrog cov qhiav hauv koj cov zaub mov yog los ntawm kev rhaub 1 mus rau 2 nti ntawm cov hauv paus qhiav tshiab rau qis rau 30 feeb. Haus dej sov lossis txias.
Sim ntxiv cov qhiav tshiab, txhoov qhiav rau yuav luag txhua lub tais - qhov tsw qab ua haujlwm zoo nrog ob qho qab zib thiab noj qab haus huv
Kauj Ruam 4. Ntxiv cov cua sov rau koj cov zaub mov nrog cayenne hmoov
Cov capsaicinoids hauv cayenne thiab lwm cov kua txob tau muaj pov thawj los tiv thaiv cov khoom. Yog tias koj tsis tau siv cov khoom noj ntsim, sim ntxiv ¼ teaspoon rau cov tais tom ntej uas koj xav tias yuav saj tau ntsim zoo.
Txoj Kev 4 ntawm 4: suav nrog Cov Nplej Tag Nrho hauv Koj Cov Khoom Noj
Kauj Ruam 1. Sau peb lub hlis twg ntawm koj lub phaj nrog cov nplej tag nrho
Cov nplej tag nrho yuav tsum yog ib feem tseem ceeb ntawm koj kev noj haus, ib feem los muab cov fiber. Sim ua haujlwm lawv rau hauv txhua pluas noj hauv daim ntawv ntawm cov qhob cij tag nrho, mov xim av, bulgur, tag nrho pob kws, lossis oatmeal, ntawm lwm txoj kev xaiv.
- Piv txwv li, ntxiv barley rau kua zaub thiab stews, siv bulgur ua lwm txoj hauv kev rau mov, thiab ci nrog rye thiab hmoov nplej tag nrho.
- Tej zaum koj yuav tsum tau nce tag nrho cov qoob loo noj maj mam txo cov kev phiv xws li tsam plab thiab cem quav.
Kauj Ruam 2. Tau kuaj rau gluten intolerance
Ib feem me me ntawm tib neeg tuaj yeem ua rau muaj mob hnyav ntxiv tom qab siv cov protein hu ua gluten uas muaj nyob hauv cov nplej thiab qee yam nplej. Yog tias koj ntshai koj yuav ua rau rhiab rau gluten, mus kuaj. Yog tias koj tsis txaus siab rau gluten, koj tseem tuaj yeem noj cov zaub mov muaj fiber ntau, tsis-gluten tag nrho cov nplej.
Amaranth, mov xim av, buckwheat, quinoa, millet, sorghum thiab oats kuj tseem tuaj yeem siv ua gluten-dawb ua noj thiab ci
Kauj Ruam 3. Tsis txhob ua kom cov nplej huv
Kev ua tiav cov nplej ua kom zoo tsis yog tsuas yog cov khoom noj muaj txiaj ntsig tsawg, lawv kuj tseem tuaj yeem ua rau cov tsos mob cuam tshuam nrog mob. Ntxiv mus, cov khoom xyaw no ua rau muaj feem yuav tsim lwm yam teeb meem kev noj qab haus huv ib sab ntawm kev mob caj dab. Yog li ntawd, tshem cov qhob cij dawb, mov dawb, thiab qab zib qab zib los ntawm koj cov zaub mov noj.
