Nws tuaj yeem nyuaj rau ua raws cov kev hloov pauv tshiab hauv zaub mov noj qab haus huv, thiab muaj ntau yam los txiav txim siab thaum txiav txim siab seb puas yuav sim ib yam tshiab. Khaws koj lub qhov muag qhib rau cov khoom noj uas koj pom tau hais tias yog "superfoods" - koj yuav tsum tshawb fawb txog kev noj qab haus huv kom pom tias cov zaub mov zoo li no muaj txiaj ntsig zoo.
Cov kauj ruam
Ntu 1 ntawm 2: Xav Txog Tam Sim No Cov Khoom Noj Qab Haus Huv Tam Sim No
Kauj Ruam 1. Ntsuam xyuas cov qoob loo (noob taum)
Tej zaum koj twb tau noj cov noob taum yam tsis paub nws. Cov noob taum yog cov taum, lossis cov lentils qhuav, taum, thiab taum pauv. Lawv tau raug hu ua superfood xyoo no, tab sis lawv cov ntawv thov kev noj qab haus huv yog qhov zoo nkauj. Tshwj xeeb, cov noob taum muaj cov protein ntau thiab muaj roj tsawg. Lawv kuj muaj fiber, vitamins thiab minerals, suav nrog hlau.
- Cov txiaj ntsig kev noj qab haus huv no txhawb nqa tus lej thov kev noj qab haus huv. Piv txwv li, cov noob taum yog qhov tshwj xeeb tshaj yog rau cov neeg tsis noj nqaij uas yuav tsis muaj cov protein. Lawv tuaj yeem txo cov ntshav qab zib thiab ntshav siab, uas tuaj yeem tiv thaiv lossis tswj ntshav qab zib hom 2 thiab mob plawv.
- Ntxiv cov noob taum rau cov kua zaub thiab casseroles kom nce cov protein.
Kauj Ruam 2. Txheeb xyuas matcha tshuaj yej cov tshuaj tiv thaiv kab mob antioxidant
Tej zaum koj tau pom matcha ua qhov nyiam ntxiv rau cov dej qab zib thiab khoom qab zib. Tej zaum koj yuav tau pom txawm hais tias qhov no tsoo cov nplooj ntsuab ntsuab tiv thaiv kev laus. Txij li cov ntawv thov no sib txawv, koj yuav tsum nyeem kev noj qab haus huv thiab kev kawm txog khoom noj khoom haus. Kev tshawb fawb qhia tias matcha muaj cov tshuaj tiv thaiv kab mob, nrog rau L-theanine uas tuaj yeem ua rau koj tsom mus. Tab sis, xav txog cov zaub mov uas koj tab tom ntxiv matcha. Qab zib tag nrho-mis nyuj matcha latte nrog nplawm nplaum yuav muaj cov rog thiab qab zib ntau.
- Hloov chaw, sim npaj thiab haus matcha kom yooj yim li sai tau - raws li tshuaj yej.
- Cov tshuaj antioxidants thiab polyphenols hauv matcha tuaj yeem tiv thaiv qee yam kab mob xws li mob qog noj ntshav, mob plawv, thiab ntshav qab zib.
Kauj Ruam 3. Kawm paub txog chia noob
Coob leej neeg tau sim noj cov noob me me los ntawm tsob ntoo chia vim tias lawv tau pom tias yog cov zaub mov zoo uas tuaj yeem pab koj poob phaus. Txij li qhov kev xav tsis meej no tsis qhia koj ntau txog cov txiaj ntsig kev noj qab haus huv tshwj xeeb, tshawb xyuas cov ntawv noj qab haus huv loj kom pom dab tsi tau tshawb fawb. Kev tshawb fawb qhia tias chia noob yog cov khoom muaj protein zoo uas tuaj yeem kho qee yam mob. Tab sis, chia noob tsis ua tiag pab poob phaus.
Ib txoj kev tshawb nrhiav pom tias chia noob tuaj yeem ua haujlwm zoo rau kev ua xua, mob qog noj ntshav, mob plawv, thiab mob hlab ntsha tawg (ntawm lwm yam mob). Kev tshawb fawb tseem pom tias chia noob tuaj yeem yog cov tshuaj tiv thaiv kab mob thiab tshuaj tua kab mob. Tab sis, txoj kev tshawb fawb tseem qhia tias yuav tsum muaj kev tshawb fawb ntxiv kom pom tseeb tias cov noob chia tiv thaiv kab mob li cas
Kauj Ruam 4. Ntsuam xyuas cov nplej thaum ub
Cov nplej thaum ub zoo li teff, millet, quinoa, thiab amaranth tau nrov vim tias lawv tsis muaj gluten thiab pom tias muaj txiaj ntsig ntau dua li hmoov nplej dawb. Yog tias koj muaj kab mob celiac lossis gluten intolerance, cov no yuav yog cov hmoov hloov pauv pom tseeb. Cov nplej thaum ub kuj tseem pom tias muaj txiaj ntsig zoo vim tias lawv tsis ua tiav zoo li cov hmoov nplej feem ntau. Cov nplej tag nrho no muaj fiber, antioxidants, thiab amino acids raws li kev tshawb fawb.
Tsis ntseeg siab yog tias cov zaub mov ntim tshaj tawm cov nplej thaum ub. Nws yog qhov tseem ceeb dua los saib xyuas seb puas yog lossis tsis yog cov khoom lag luam feem ntau yog ua los ntawm cov nplej thiab muaj cov suab thaj thiab cov rog tsawg
Kauj Ruam 5. Tshawb nrhiav cov txiaj ntsig ntawm probiotics
Koj yuav tsis paub nrog probiotics, tab sis koj twb tau hnov tias Greek yogurt yog zaub mov zoo uas muaj lawv. Probiotics tau ntseeg los txhim kho kev noj qab haus huv hauv plab tab sis txhawb nqa cov kab mob "zoo" pom hauv peb lub plab zom mov. Cov lus thov tsis ntev los no qhia tias txhim kho kev noj qab haus huv hauv plab tuaj yeem txhim kho kev puas siab puas ntsws thiab ntxhov siab. Ib txoj kev tshawb fawb txhawb nqa kev siv probiotic los kho tus kab mob hauv qhov chaw mos.
- Kev tshawb fawb tsom mus rau probiotics nyuaj rau ua vim tias cov kab mob muaj sia nyob.
- Cov kws tshawb fawb tau hu rau kev tshawb fawb loj kom kawm paub txog kev kho mob probiotic rau Kev Mob Lub Cev Tsis Zoo (IBS). Coob leej ntseeg tias probiotics yuav yog ib qho kev kho tseem ceeb nrog rau kev kho IBS ib txwm muaj.
Kauj Ruam 6. Kawm paub txog kev noj zaub mov paleo (caveman)
Qhov kev noj zaub mov zoo no tsom mus rau kev noj cov zaub mov tsis tiav xws li txiv ntseej, nqaij, txiv hmab txiv ntoo, zaub, thiab nqaij nruab deg. Qee leej neeg noj cov zaub mov paleo los tiv thaiv kom txhob tawg thiab tau txais cov vitamins thiab minerals ntau ntxiv. Lub tswv yim yog tias kev noj zaub mov zoo ib yam li peb cov poj koob yawm txwv thaum ub tau noj tuaj yeem tiv thaiv kev txhim kho cov kab mob mus ntev. Qee qhov kev sim tshuaj pom tias zaub mov paleo tuaj yeem pab koj poob phaus, tswj kev qab los noj mov, thiab tswj koj cov ntshav qab zib thiab ntshav siab.
Hmoov tsis zoo, ntau qhov kev sim me me thiab tsis siv sijhawm ntev (tsawg dua 12 lub lis piam). Qhov no ua rau nws nyuaj rau nkag siab txog qhov cuam tshuam mus sij hawm ntev ntawm cov zaub mov paleo
Ntu 2 ntawm 2: Saib Xyuas Kev Noj Qab Nyob Zoo
Kauj Ruam 1. Kawm nyeem cov ntawv lo
Txoj kev tshawb fawb txog cov neeg siv khoom noj khoom haus pom tias kev muag cov khoom noj uas sau tias "ntuj" lossis "organic" tau nce 24 txog 28% nyob rau xyoo tas los no. Cov zaub mov uas sau tias "organic" yuav tsum tau ntawv pov thawj thiab ua raws txoj cai. Tab sis, cov khoom noj uas sau tias "ntuj" tsis muaj nyob rau ib txoj cai. Koj yuav tsum nyob rau hauv tus cwj pwm ntawm kev nyeem cov ntawv lo khoom noj kom pom cov suab thaj ntxiv, cov rog, thiab cov khoom qab zib dag lossis xim. Piv txwv li, tsis ntseeg txog cov khoom noj uas muaj cov fructose siab pob kws phoov, hloov cov roj saturated, lossis cov xim cuav thiab thov kom noj qab nyob zoo.
- Kev Tswj Xyuas Khoom Noj thiab Tshuaj tau txiav txim siab tswj hwm lub sijhawm "ntuj" tom qab lub Tsib Hlis 2016.
- Thaum nws yog kev ntxias kom ntseeg tau tias ua ntej-ntawm-pob ntawv thov kev noj qab haus huv, koj yuav tsum zam kev tso siab rau lawv. Kev thov noj qab haus huv nyob rau pem hauv ntej feem ntau tsuas yog kev lag luam. Hloov chaw, tsom mus rau nyeem daim ntawv qhia khoom noj khoom haus.
Kauj Ruam 2. Paub txog qhov poob qhov hnyav
Feem ntau, kev noj zaub mov zoo yuav tsum tsuas yog cog lus kom saj zoo thiab ua tau zoo rau koj. Koj yuav tsum tsis ntseeg txog cov zaub mov zoo uas cog lus tias yuav pab koj poob phaus. Nco ntsoov tias tib txoj hauv kev kom poob phaus yog kom txo cov calories uas koj haus thaum koj hlawv ntau calories los ntawm kev tawm dag zog thiab kev ua ub no txhua hnub.
Ua tib zoo saib cov ntsiab lus xws li "rog tsawg," "noj zaub mov," thiab "tsis muaj rog." Tsis txhob xav tias cov lus no cia li ua rau cov zaub mov noj qab nyob zoo. Hloov chaw, nco ntsoov nyeem cov ntawv lo rau cov khoom cuav, ntxiv cov suab thaj, thiab qhov ntau thiab tsawg
Kauj Ruam 3. Saib rau kev cog lus los txhawb koj cov metabolism
Ntau cov zaub mov cog lus kom nrawm koj cov metabolism, tab sis qhov ntawd feem ntau yog qhov tsis lees paub. Qhov loj tshaj plaws hauv koj cov metabolism (Basal Metabolic Rate) tiag tiag nyob ntawm koj lub cev qhov loj me thiab kev sib xyaw (ntau npaum li cas koj hnyav thiab ntau npaum li cas yog cov leeg nqaij), koj lub hnub nyoog, thiab poj niam txiv neej. Cov no suav rau 70% ntawm koj li BMR.
- Qhov seem 30% yog txiav txim siab los ntawm koj lub cev kev tawm dag zog (tawm dag zog), nce koj cov leeg nqaij, thiab los ntawm cov as -ham uas koj tau txais los ntawm koj cov zaub mov noj.
- Kev zom zaub mov kuj tseem tuaj yeem txiav txim siab los ntawm cov noob, vim tias cov noob ua lub luag haujlwm hauv cov leeg loj thiab muaj peev xwm txhim kho cov leeg.
- Cov txiv neej zoo li muaj cov leeg nqaij ntau dua, cov pob txha hnyav dua thiab lub cev rog tsawg dua thiab yog li lawv qhov kev xav tau txhua hnub thiab cov txheej txheem zom zaub mov zoo dua.
- Qee cov zaub mov thiab tshuaj ntsuab tuaj yeem pab koj lub cev hlawv calories ntau dua uas tuaj yeem txhim kho koj cov metabolism. Cov no suav nrog: kua txob, horseradish, mustard, cinnamon, fennel noob, qej, qhiav, ginseng, guarana, turmeric, thiab tshuaj yej ntsuab.
Kauj Ruam 4. Txheeb cais kev lag luam los ntawm cov ntaub ntawv pov thawj kev noj qab haus huv
Yog tias koj txaus siab rau cov zaub mov noj qab haus huv zoo, tej zaum koj tau hnov tias nws muaj txiaj ntsig hauv qee txoj kev. Ntau dua li qhia koj tus kheej kom paub los ntawm kev lag luam ib puag ncig cov khoom, tshawb fawb txog kev noj qab haus huv uas txhawb lossis tsis lees paub cov txiaj ntsig no. Piv txwv li, tej zaum koj tau hnov tias kale zoo rau cov kua txiv thiab ua kom poob phaus. Txhawm rau tshawb fawb qhov kev thov no, koj yuav tshawb fawb txog cov zaub ntsuab thiab lawv cuam tshuam rau cov metabolism thiab poob phaus.
Ua tib zoo saib xyuas cov peev txheej thaum tshawb fawb txog zaub mov thiab kev noj qab haus huv. Tsis txhob cia siab rau cov kev tshawb fawb uas tau txhawb nqa los ntawm lub tuam txhab uas tuaj yeem tau txais txiaj ntsig los ntawm kev tshawb fawb. Hloov chaw, nrhiav kev tshawb fawb ywj pheej, kev tshawb fawb kho mob lossis tshawb fawb, lossis tsoomfwv saib xyuas kev noj qab haus huv rau cov ntaub ntawv
Kauj Ruam 5. Nkag siab tias koj lub cev khaws cov vitamins li cas
Koj lub cev reacts rau cov vitamins sib txawv, nyob ntawm seb lawv puas rog-soluble lossis dej-soluble. Nrog cov roj-soluble vitamins (zoo li cov vitamins A, D, E, thiab K), koj lub cev tawg lawv cov rog thiab khaws cia thoob plaws hauv koj lub cev. Nrog cov dej-soluble vitamins (zoo li vitamin C thiab B complex vitamins), koj lub cev tsis tau txais lub sijhawm los khaws cia vim tias lawv yaj hauv dej ua ntej qhov no tuaj yeem tshwm sim. Koj lub cev tseem xav tau ntau yam zaub mov hauv ntau qhov sib txawv txhawm rau ua haujlwm kom raug.
Vim tias koj lub cev ua cov txheej txheem no sib txawv, koj yuav tsum zam kev noj ntau dhau ntawm ib qho zaub mov (txawm tias nws suav tias yog superfood). Hloov chaw, sim noj zaub mov txawv
Lub tswv yim
- Yog tias muaj zaub mov lossis zaub mov cog lus tias yuav kho sai lossis kho kom zoo, nws yuav zoo dhau los ua qhov tseeb.
- Yog tias koj tsis paub meej tias cov zaub mov twg ntseeg tau, tham nrog tus kws noj zaub mov noj lossis kws noj zaub mov kom paub tswv yim.
