Cov khoom noj muaj txiaj ntsig ntawm cov khoom noj uas peb noj-yam xws li cov vitamins, cov zaub mov, phytochemicals, thiab cov rog-tau pom tias ua haujlwm ua ke los muab peb lub cev nrog kev tiv thaiv kab mob ntxiv thiab noj qab haus huv ntau dua. Lub tswv yim no hu ua "khoom noj khoom haus sib xyaw" lossis "khoom noj khoom haus sib xyaw." Noj cov zaub mov no ua ke yuav muaj txiaj ntsig zoo ntawm kev muab peb cov kev xav tau kev noj qab haus huv ntau dua li noj cov tshuaj ntxiv. Thawj kauj ruam hauv kev ua tiav kev noj zaub mov nrog cov khoom noj kom tsim nyog yog noj feem ntau ntawm cov zaub mov, xws li cov nplej tag nrho, zaub, thiab txiv ntseej. Ib qho ntxiv, nws yog lub tswv yim zoo kom noj qee yam tseem ceeb ntawm cov vitamins thiab ntxhia ua ke. Thaum kawg, nws yog ib qho tseem ceeb kom suav nrog cov khoom noj muaj roj zoo, tshwj xeeb tshaj yog thaum noj cov vitamins-rog cov rog.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Xaiv Cov Khoom Noj Tag Nrho
Kauj Ruam 1. Siv cov nplej tag nrho
Cov nplej tag nrho muaj cov roj (cholesterol) tsawg thiab muaj roj tsawg, ntxiv rau lawv muaj cov protein, qib qib fiber ntau, cov vitamins, cov zaub mov, cov tshuaj tiv thaiv kab mob, thiab phytochemicals (cov khoom siv tshuaj muaj nyob hauv cov nroj tsuag uas muaj zog kho tau zoo). Cov nplej tag nrho yog cov khoom noj khoom haus zoo tshaj plaws.
- Cov nplej tag nrho suav nrog oats, mov xim av, quinoa, millet, thiab ntau yam ntxiv.
- Cov nplej no tuaj yeem muab rhaub hauv dej, kua zaub, kua txiv lws suav, lossis lwm yam kua (lub sijhawm ua noj yuav txawv ntawm cov nplej mus rau cov nplej).
Kauj Ruam 2. Txaus siab rau zaub
Zaub muab ntau cov txiaj ntsig kev noj qab haus huv zoo. Noj ntau yam zaub, ntau npaum li koj tuaj yeem ua tau! Cov zaub ntsuab tsaus nti, tshwj xeeb, yog ib feem tseem ceeb hauv kev noj zaub mov sib xyaw.
- Eggplant thiab okra yog qhov tshwj xeeb tshaj plaws nyob rau hauv cov dej khov (soluble fiber uas ua rau koj lub plab noj qab nyob zoo).
- Tsev neeg carotenoid zaub (qos yaj ywm, zaub ntug hauv paus, zaub ntsuab) muab cov nplua nuj sib xyaw ntawm phytochemicals.
- Cruciferous zaub (kale, broccoli) muaj cov tshuaj tiv thaiv kab mob qog noj ntshav.
Kauj Ruam 3. Noj txiv lws suav
Txiv lws suav muaj tag nrho plaub qhov tseem ceeb carotenoids, uas tsim cov zaub mov muaj zog thaum sib koom ua ke. Ib qho ntxiv, txiv lws suav muaj peb lub zog tiv thaiv kab mob antioxidant (beta-carotene, vitamin E, thiab vitamin C) uas tau pom tias muaj kev sib koom ua ke. Thaum kawg, txiv lws suav muaj lycopene, uas tau ua pov thawj los tiv thaiv mob qog noj ntshav.
- Carotenoids yog dab tsi tsim cov xim hauv txiv hmab txiv ntoo thiab zaub.
- Lawv zoo heev rau koj cov tawv nqaij thiab plaub hau, thiab lawv tiv thaiv kev puas tsuaj ntawm tes.
Kauj Ruam 4. Ntxiv cov txiv ntoo
Ceev yog lwm cov zaub mov zoo uas pab txhawb kev noj zaub mov zoo. Cov noob txiv muaj cov roj monounsaturated, antioxidants, thiab phytochemicals. Ua ke ua ke, cov no tuaj yeem pab txo qis cov roj cholesterol, txhawb kev tiv thaiv kab mob, thiab txo qis kev pheej hmoo ntawm qee yam mob qog noj ntshav. Cov noob txiv kuj tseem muaj cov vitamins thiab minerals, xws li vitamin E, potassium, thiab magnesium.
Sim almonds, cashews, lossis walnuts
Txoj Kev 2 ntawm 3: Ua ke cov vitamins thiab ntxhia
Kauj Ruam 1. Muab cov hlau thiab vitamin C
Vitamin C muaj npe nrov rau nws lub zog tiv thaiv kev ua haujlwm, tab sis nws tseem yog cov vitamins tseem ceeb rau koj lub paj hlwb. Hlau yog qhov tseem ceeb rau lub zog, kev noj qab haus huv metabolism, thiab noj qab haus huv cov qe ntshav liab. Noj ua ke, vitamin C thiab hlau txhim kho kev nqus (thiab txhawb lub zog) ntawm ib leeg.
- Cov zaub mov zoo li zaub ntsuab, zaub xas lav, zaub ntsuab muaj ob lub hlau thiab vitamin C ib txwm muaj.
- Sim ua ke txiv qaub (muaj vitamin C siab) nrog cov zaub mov muaj hlau zoo xws li spirulina (hauv smoothie) lossis quinoa thiab lentils (hauv zaub xam lav).
- Lwm qhov piv txwv yog siv ob lub kua txob liab (uas muaj cov vitamin C) nrog cov taum dub nplua nuj nyob hauv cov burrito.
Kauj Ruam 2. Muab cov calcium, vitamin D, thiab vitamin K
Qhov thib peb ntawm cov as-ham yog qhov zoo tshaj plaws "kev txhim kho pob txha". Calcium ua haujlwm ntawm kev txhim kho cov pob txha noj qab haus huv, vitamin D pab hauv kev nqus calcium, thiab vitamin K coj cov calcium mus rau qhov uas nws xav tau tshaj plaws.
Sib tov qee lub qe (vitamin D) nrog zaub ntsuab (vitamin K) thiab cheese (calcium)
Kauj Ruam 3. Muab cov vitamins C thiab E
Cov vitamins C thiab E yog ob qho tshuaj tiv thaiv kab mob muaj zog tiv thaiv cov cell los ntawm kev puas tsuaj ntawm cov dawb radicals. Kev sib xyaw ntawm cov vitamins no muaj zog dua li cov vitamins noj ib leeg. Ib qho ntxiv, qhov kev sib xyaw ua ke no pab txo qis kev tsim cov quav hniav hauv cov hlab ntshav, ua rau kom cov hlab ntshav nce ntxiv.
Txaus siab rau lub tais ntawm cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo citrus (ob qho tib si siab hauv vitamin C) nchuav nrog taub dag thiab noob paj noob hlis (ob qho tib si muaj vitamin E siab)
Kauj Ruam 4. Muab cov poov tshuaj, magnesium, thiab calcium
Thaum peb cov zaub mov no tau siv ua ke, lawv tsim ua "pab pawg muaj zog" uas ua haujlwm los txhawb kev ua haujlwm ntawm cov hlab ntsha kom zoo thiab cov hluav taws xob sib npaug, nrog rau txo cov ntshav siab.
Pib koj thaum sawv ntxov nrog lub tais ntawm oats (siab hauv magnesium), topped nrog txiv tsawb (siab hauv potassium), thiab dollop ntawm yogurt (muaj calcium)
Txoj Kev 3 ntawm 3: Pairing Vitamins With Fat Fats
Kauj Ruam 1. Pair B vitamins nrog omega-3s
Txawm hais tias cov vitamins B.
Salmon yog qhov zoo tshaj plaws ntawm cov vitamins B thiab omega-3s
Kauj Ruam 2. Siv cov vitamin A nrog cov rog zoo
Vitamin A txhawb kev loj hlob, kev rov tsim dua tshiab, ua haujlwm tsis muaj zog, thiab kev noj qab haus huv ntawm koj lub qhov muag. Raws li cov vitamins-soluble vitamin, txawm li cas los xij, vitamin A yuav tsum tau noj nrog rau cov rog kom noj qab haus huv thiaj li yuav nqus tau zoo.
- Daim siab yog qhov zoo tshaj plaws ntawm cov vitamins A thiab rog.
- Ua noj carrots hauv cov txiv maj phaub roj lossis me ntsis butter kom siv lawv cov vitamin A.
Kauj Ruam 3. Muab cov rog zoo nrog cov vitamin D
Vitamin D tswj hwm kev nqus ntawm calcium thiab phosphorous hauv lub cev. Vitamin D yog qhov tseem ceeb rau kev loj hlob, kev tiv thaiv kab mob, thiab kev txhim kho cov pob txha thiab cov hniav. Zoo li cov vitamin A, vitamin D yuav tsum tau noj nrog cov rog kom noj qab nyob zoo.
- Ntses rog, zoo li tuna lossis mackerel, yog qhov zoo ntawm ob qho vitamin D thiab cov rog noj qab nyob zoo.
- Saute nceb hauv cov txiv ntseej roj kom nqus tau lawv cov vitamin D.
Kauj Ruam 4. Pair cov vitamin E nrog cov zaub mov muaj roj
Vitamin E yog cov tshuaj tua kab mob muaj zog tiv thaiv cov cell los ntawm kev puas tsuaj ntawm cov dawb radicals. Vitamin E kuj tseem pab tiv thaiv ntau yam kab mob, xws li mob qog noj ntshav, mob ntshav qab zib, Alzheimer's, thiab mob plawv.
- Almonds yog qhov zoo ntawm ob qho vitamin E thiab rog.
- Cov ncuav tsis pub dawb muffins siv taub dag (siab hauv vitamin E) thiab almond butter (siab nyob rau hauv ob qho tib si vitamin E thiab muaj roj zoo).
