Yuav ua li cas kom koj cov tawv nqaij ci, sib ntaus sib tua, thiab ua kom koj ci; koj tuaj yeem yooj yim poob hauv hav zoov zoo nkauj. Kev zoo nkauj yog nyob ntawm kev noj qab haus huv tag nrho ntawm koj lub cev. Txhawm rau kom koj cov tawv nqaij saib kom zoo nkauj thiab muaj zog koj yuav tsum xaiv txoj kev noj qab haus huv, thiab qhov chaw zoo tshaj los pib yog nrog cov zaub mov koj noj. Khaws cov pob zeb me me los ntawm kev txo qis qhov muaj peev xwm ua kom puas dawb radicals uas tsim los ntawm koj tus kheej cov tawv nqaij los ntawm kev noj raug.
Sim xaiv rau qee txoj hauv kev kom tau txais cov tawv nqaij khov dua, sau cov kab ntawd thiab ua kom yuag yuag. Nws yog txhua yam uas koj noj! Nov yog qee cov zaub mov kom pib!
Cov kauj ruam
Kauj Ruam 1. Noj cov txiv ntoo:
Cov khoom noj txom ncauj ntawm ib txhais tes ntawm almonds yuav muab koj cov tawv nqaij ib co ntawm cov rog zoo nws xav tau kom nyob twj ywm kom meej thiab ci. Cov txiv ntoo feem ntau muaj cov vitamin B complex, uas pab tsis tau tsuas yog kho cov tawv nqaij ntawm tes tab sis tseem ua rau plaub hau loj hlob thiab tawv nqaij qhuav. Nws ua rau koj cov tawv nqaij zoo li hluas dua thiab yuav pab pab tua cov cim ntxov ntawm kev laus. Yog li rau koj cov khoom noj txom ncauj yav tav su, sim ib txhais tes ntawm cov tsis muaj ntsev, ntuj almonds-tsuas yog tsis mus hla vim tias nws yooj yim rau overindulge!
Kauj Ruam 2. Noj cheese:
Ua ib daim los yog ob qho ntawm cov cheese nyuaj ua ib feem ntawm koj cov zaub mov noj. Cheese pab tiv thaiv kab mob los ntawm kev loj hlob hauv lub qhov ncauj thiab tiv thaiv kab noj hniav. Xaiv ntawm Swiss, Cheddar lossis Gouda. Nws muaj calcium ntau thiab pab ua kom koj luag dawb thiab koj cov hniav tsis muaj kab noj hniav.
Kauj Ruam 3. Noj blackberries thiab blueberries:
Cov blackberries zoo li raspberries thiab blueberries yog cov pob me. Cov no yog ob yam ntawm cov khoom muaj zog tiv thaiv kev laus. Lawv pab ua kom daim tawv nqaij khov kho, ntxiv dag zog rau cov pos hniav, thiab pab txhawb kev noj qab haus huv ntawm koj lub qhov muag. Nws tseem tso koj los ntawm thaj ua rau khaus qhuav.
Kauj Ruam 4. Noj avocado:
Cov no muaj cov foliate uas pab tsim cov ntshav. Nws tseem yog qhov tseem ceeb rau roj tiam neeg. Cov nplua nuj fatty acid no siab nyob rau hauv tag nrho cov rog uas koj lub cev xav tau, yog li nws tsis ua li cas. Koj muab tso rau ntawm koj lub ntsej muag hauv daim npog ntsej muag uas ua rau muaj kev xav rau koj cov tawv nqaij, yog li vim li cas ho tsis sim ua noj nws tiag tiag thiab pom cov txiaj ntsig. Noj hauv qhov nruab nrab, cov rog monounsaturated koj noj yuav ua kom pom tseeb, muag thiab du ntawm daim tawv nqaij.
Kauj Ruam 5. Noj oats:
Siab heev nyob rau hauv soluble fiber, thiab cov carbohydrates yooj yim. Nws kuj tseem muaj hlau, manganese, phosphorus, calcium, Vitamins B thiab E, thiab silicon. Silicon tseem ceeb heev rau cov tawv nqaij noj qab haus huv kom tswj tau qib collagen.
Kauj Ruam 6. Noj salmon thiab tuna:
Cov no yog ob lub zog ntses. Lawv tau ntim nrog cov Omega-3 fatty acids uas txaus ntshai uas ua rau lub cev zoo thiab lawv kuj muaj cov vitamin D. vitamin D zoo heev rau ntawm daim tawv nqaij vim nws pab ua kom nws tshiab thiab txhawb nqa kev noj qab haus huv tag nrho. Yog tias koj tsis nyiam ntses, koj tseem tuaj yeem yuav cov ntses roj ntses uas koj tuaj yeem noj tau txhua tag kis.
Kauj Ruam 7. Noj zaub ntsuab:
Sim asparagus, zaub ntsuab thiab zaub paj; asparagus hu ua sootmuli thiab musli rau Isdias Asmesliskas tau ntim nrog lub hauv paus ntawm Vitamin E-qhov tseem ceeb rau kev noj qab haus huv ntawm daim tawv nqaij. Vitamin E tsim cov leeg thiab cov nqaij, yog li ua kom tawv nqaij ruaj khov thiab pab tiv thaiv kom tsis txhob muaj pob. Vitamin E kuj tseem pab kho cov tawv nqaij rov qab, yog li yog tias koj muaj thaj chaw puas (khawb, mob lossis txawm tias muaj caws pliav) noj cov zaub mov uas muaj cov ntsiab lus vitamin E ntau yuav pab txo lossis kho qhov teeb meem sai dua.
Kauj Ruam 8. Ua kom cov xim ntawm cov zaub mov koj xaiv:
tsaus nti thiab ci ntsa iab - rau carotenoids, fiber, flavonoids. Xaiv cov txiv hmab txiv ntoo thiab zaub uas muaj xim tob, khaus:
Daj, txiv kab ntxwv, ntsuab thiab liab hues: noj papayas, txiv nkhaus taw, txiv duaj, txiv puv luj, txiv pos nphuab, squash; daj, ntsuab thiab liab kua txob; txiv lws suav (cov txiv lws suav ntsuab yog cov tshuaj lom), cantaloupe, apricots, carrots, qos yaj ywm qab zib, beets, tsaus ntsuab nplooj ntsuab zaub, seaweed (suav nrog seaweed xim av hu ua ecklonia cava)
Kauj Ruam 9. Txiav cov zaub mov dawb, suav nrog:
- Tsis txhob siv cov suab thaj dawb, txhua cov khoom ua hmoov dawb, suav nrog "ua kom zoo" qhob cij,
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Zam cov mov dawb, qos yaj ywm dawb; yog li, es tsis txhob noj cov nplej tag nrho thiab cov khoom lag luam multigrain, qos yaj ywm qab zib.
Txiav kom koj cov tawv nqaij saib tshiab los ntawm kev noj zaub mov - Tshem tawm qhov luv luv thiab nws tus npawg: daj margarine xim daj, hu ua "mos, nthuav buttery" uas yog tsis butter txhua - thiab tsis zoo.
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
- Ntxuav koj cov tawv nqaij txhua hnub (maj mam), tseem ntxuav koj lub ntsej muag thaum hmo ntuj ua ntej koj mus pw.
- Haus dej los yog tshiab lossis khov-khov 100% kua txiv hmab txiv ntoo, tsis Cov kua txiv hmab txiv ntoo hauv kaus poom lossis cov uas muaj ib feem me me ntawm cov kua txiv hmab txiv ntoo, uas feem ntau yog qab zib, tsw qab thiab dej.
- Siv cov tshuaj pleev kom zoo los yog qab zib-tshwj xeeb tshaj yog xav tau, yog tias koj muaj tawv nqaij qhuav (lub caij ntuj no qhuav rau ntawm daim tawv nqaij, tab sis huab cua sov tuaj yeem pab tau).
- Noj cov carbohydrates yooj yim: carrots, tag nrho cov noob nplej, tag nrho/ntau hom qhob cij, yams; txaus siab rau cov txiv hmab txiv ntoo tshiab lossis qhuav….
- Noj Mediterranean style: nceb, dos, qej, roj txiv ntseej, txiv lws suav, txuj lom, avocados, ntses, veggies, nqaij ntshiv heev, cheese nyuaj.
- Hnav tshuaj pleev thaiv hnub, looj tsom iav dub, thiab lub kaus mom kom tsis txhob tawv nqaij puas los ntawm lub hnub.
Lus ceeb toom
- Zam cov kua txiv hmab txiv ntoo hauv kaus poom vim tias cov cua sov siv thaum lawv nyob hauv cov kaus poom tawg cov tshuaj hauv lawv, ib yam li cov qab zib. Yog li lawv dhau los ua kev puas tsuaj rau lub siab thiab lwm lub hlwb, uas yuav tsum tau tshem tawm cov ntshav tawm, ib yam li tseem tshwm sim nrog tawg cov khoom qab zib.
- Nres siv cov khoom noj tiav, margarine, ua kom luv thiab lwm yam khoom lag luam khoom noj uas muaj cov khoom no uas tsis zoo, tseem raug hu ua cov roj ib nrab vim tias, cov rog tau hloov pauv los ntawm kev ua, yog li ua rau muaj kev phom sij.
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Tsis txhob muaj suab thaj ntau fructose pom hauv cov dej qab zib thiab hauv cov kua txiv hmab txiv ntoo, uas nrog rau cov khoom qab zib ua kom tawg vim cua sov thiab thaum zom zaub mov rau hauv cov tshuaj hauv lawv, uas tsis zoo rau lub siab, hauv cov ntawv tawg.
Tsis txhob haus dej qab zib/dej qab zib uas muaj teeb meem, ua rau lawv qab zib: muaj aspartame, lawv tau tawg hauv lub tsheb thauj khoom kub lossis lub tsev rau khoom thiab tuaj yeem ua rau muaj mob hnyav, tshwj xeeb yog sijhawm ntxiv
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Koj tsis tuaj yeem thim rov qab tshav ntuj lossis ua kom tawv nqaij tawv heev, tshwj tsis yog siv tawv nqaij!
Tsis txhob ci hauv lub hnub: Siv sijhawm tsawg dua sab nraum zoov
