1 - Blueberries Yog Ib Tug Antioxidant
Hais tsib kws qhia txog kev noj zaubmov los muab cov npe uas lawv nyiam tshaj plaws rau "superfoods", thiab cov kev sib tw yuav txawv - tab sis lawv yuav sib tshua. Vim li cas txhua qhov khoom noj muaj kev txawv txav thiab muaj txiaj ntsig zoo rau lub cev ua haujlwm.
Ib qho khoom noj rau hauv daim ntawv yuav yog qhov chaw muaj protein ntau los yog fiber ntau, tab sis cua tuaj tsis muaj vitamins thiab minerals. Lwm superfood yuav tsum tau muaj cov kab mob tua cov kab mob antioxidants, tab sis feem ntau tsis tuaj kawm ntawm cov protein. Yog vim li ntawd cov kws qhia tau hais tias noj mov ntau yam khoom noj khoom haus yog qhov zoo tshaj plaws kom muaj kev noj qab haus huv. Sim noj thiab noj cov zaub mov nram no txhua hnub, thiab koj mam li kuaj txhua qhov chaw noj haus.
Siv cov blueberries, piv txwv li. Hauv kev tshawb nrhiav cov txiv hmab txiv ntoo thiab zaub, cov nplaum blueberries muaj ntau antioxidants dua li 40 ntawm lawv cov neeg sib tw. Qhov no yog qhov chaw tsis muaj txiv hmab txiv ntoo nyob rau sab saum toj ntawm daim ntawv teev npe rau kev tiv thaiv kev mob qog nqaij hlav, mob plawv, dementia, thiab lub hlwb tsis zoo.
Blueberries kuj tiv thaiv cov kab mob urinary kab mob, tsaug rau cov antioxidant epicatechins. Epicatechins tiv thaiv cov kab mob los ntawm kev ua rau lub voos phab ntsa. Blueberries kuj muaj nyob hauv dej , muab kev co rau ntawm daim tawv nqaij thiab lub hlwb ntawm lub cev.
Noj ib nrab ntawm lub khob ntawm blueberries txaus siab ib txiv hmab txiv ntoo thiab zaub noj ib hnub.
2 - Oats rau Fiber Intake
Cov kaus nyom yog muaj cov kua roj ntau ntau thiab txuas mus rau txo cov ntshav siab thiab tag nrho cov roj cholesterol. Oats yog ib tug zoo carbohydrate , thiab lawv nyob nraum nplua nuj nyob rau hauv beta-glucan. Beta-glucan yog cov kua fib hnyuv loj uas pab kom qeeb digestion suab thaj thiab ua kom muaj ntshav qab zib nyob rau hauv tswj.
Oats kuj yog ib qhov zoo ntawm qhov chaw cog protein zoo nrog kev loj hlob thiab kho mob. Ib nrab lub khob twg ua rau muaj 10 gram, thiab ntau cov kev tshawb fawb tau pom tias noj cov hmoov oatmeal thiaj li yuav muaj kab mob plawv.
Hwjchim koj lub hnub thiab koj lub cev nrog ib lub tais ntawm oats-thiab kev noj tshais ib sab, nws yog ib qho khoom noj ua ntej ua ntej lossis tom qab noj mov .
3 - Ib lub Kua Muaj Hnub Yuav Khomob Tus Kws Kho Mob
Kev tshawb nrhiav tej zaum yuav ua kom paub tseeb tias " kua txiv ib hnub twg kws kho mob mus lawm." Cov txiv hmab txiv ntoo yog zaub mov uas muaj cov tshuaj antioxidants quercetin thiab catechin. Quercetin thiab catechin tiv thaiv peb lub hlwb thiab pab txo txoj kev pheej hmoo ntawm mob cancer thiab kab mob hauv lub plawv. Ceebtoom: Koj tuaj yeem tau txais ntau lub fiber ntau thiab cov as-ham uas yog noj cov tawv nqaij.
Cov kua thiab daim tawv nqaij muaj ntau dua hauv fiber ntau dua lwm cov txiv hmab txiv ntoo, uas tuaj yeem pab ua kom yuag poob los ntawm kev txhim kho satiety. Cov kua txiv saj tsis zoo, lawv ua kom tiav, thiab muaj zog ntxiv nrog rau cov kev pabcuam kev noj qab haus huv antioxidant.
Lub kua tau ua tshiab "ceev ceev" rau kev noj qab haus huv.
4 - Cov Tshuaj Noj Ntsuab Xim Me Nyuam (Metabolism)
Ntsuab tshuaj yej muaj lub hwj chim ntawm antioxidants. Nws cov kev tiv thaiv antioxidant yog pom tias siab tshaj cov uas ntsuas hauv cov txiv hmab txiv ntoo thiab zaub.
Ntsuab tshuaj yej muaj cov tshuaj loj ntawm catechin, ib qho tshuaj antioxidant qhia kom tiv thaiv ntawm kev puas tsuaj ntawm lub cev. Catechin yog qhia kom txo tau cov mob hauv lub cev. O tau hais tias yuav pab txhawb rau tus kab mob thiab kev mob. Cov tshuaj tiv thaiv no muaj zog txaus kom txo tau cov ntshav siab thiab txo txoj kev pheej hmoo ntawm cov kab mob plawv.
Ntsuab tshuaj yej tseem tau raug pov thawj los pab thaiv lub tsim ntawm plaques txuas rau Alzheimer's tus kabmob. Lwm cov kev pabcuam kev noj qab haus huv muaj cov metabolism hauv kev hnyav ntxiv.
Txaus siab rau cov tshuaj yej siab ua rau sweeter-tsuas nco ntsoov kom ntsuab.
5 - Cov Kab Ntseg Flaxseeds Txo Rau Tus Mob
Flaxseeds tsis yog tsuas yog ib qhov chaw zoo ntawm fiber, tiam sis kuj tseem muaj cov roj ntsha nrog alpha-linolenic acid. Alpha-linolenic acid yog ib qho tseem ceeb ntawm cov roj fatty acid uas tau qhia kom txo tau cov mob hauv lub cev. Flaxseeds tseem muaj cov kab xo. Lignans yog ib hom cog cog paub ua polyphenols. Cov precursors ua rau txo cov qog cov qog nqaij hlav hormone.
Lwm yam khoom txuam ntawm cov noob flax tau pab rau pob txuv thiab mob ntsws asthma. Av flax yog ib qhov chaw zoo tshaj plaws ntawm fiber thiab pab txhawm rau txhawm rau plab hnyuv. Flaxseed yog cov nqaij mos thiab nplua nuj ntawm cov rog noj qab nyob zoo.
Flax yog ib qho zoo kawg nkaus superfood tag nrho cov minerals, zoo kawg fatty acids, thiab muaj protein ntau . Cov txiaj ntsim kev noj qab haus huv tau txais thaum lub noob phom tag nrho yog hauv pem teb tsis pub nws tawm los zoo li nws mus.
6 - Kua mis Khov Kho Cov Kab Mob Gut
Kua mis nyeem ua rau nws cov kab mob probiotic los yog nyob cov kab mob. Kua mis nyuj khov yog pom los txo qhov kev loj hlob ntawm cov kab mob teeb meem hauv cov hnyuv. Nws tseem yuav pab tswj cov qib phluav nyob hauv lub cev.
Noj cov mis nyuj yog qhia rau boost peb lub cev thiab tiv thaiv cov kab mob xws li mob cancer. Probiotics tuaj yeem pab nrog cov kab mob mos mob ua paug, kab mob plab hnyuv, kab mob, thiab mob txeeb zig.
Kua mis tseem yog ib qhov zoo ntawm cov pob txha ua pob txha thiab cov pob txha. Tsis yog txhua tus yogurts yog tsim muaj vaj huam sib luag. Tshawb nrhiav "cim thiab nquag mus kuaj" kom nws muaj probiotics. Nws kuj tseem pom zoo kom haus cov dej qab zib ntau dua.
7 - Broccoli yog Antioxidant King
Broccoli, Cruciferous carbohydrate yog ib qho tseem ceeb hauv cov roj ntsha muaj kab mob hauv peb lub cuab yeej lub thawv. Broccoli tiv thaiv peb lub cev tiv thaiv kev mob qog thiab ibyam nyob rau sab saum toj ntawm daim ntawv teev npe superfood.
Broccoli muaj cov zaub mov muaj txiaj ntsig nrog cov nqi qis dua. Nws yog qhov tseem ceeb tshaj plaws-ntom ntawm cov zaub superfoods . Kev tshawb nrhiav tau sau lo rau zaub qhwv tus huab cua ntawm kev tiv thaiv kabmob. Kev tshawb fawb tau qhia tias leej faj tebchaw nyob rau hauv cov teebmeem broccoli peb cov noob kom boost zus tau cov tshuaj enzymes detoxifying. Cov enzymes no tau tua cov kabmob ua rau mob cancer.
Tsis tas li ntawd, zaub cob pob kuj kuj ua rau lub cev tsis muaj zog, txhawb kev mob plawv, ua rau cov pob txha, thiab sib cav sib ceg tsis zoo.
8 - Txiv Roj Roj Lub Plawv Kev Noj Qab Haus Huv
Txiv roj roj yog ib qho kev noj qab haus huv ntawm kev noj haus tau pom tias yuav txo tau txoj kev pheej hmoo ntawm kev mob plawv. Cov thawj rog pom hauv cov txiv roj roj yog monounsaturated fatty acids (MUFAs). MUFAs tau pom tias yuav txo tag nrho cov roj cholesterol thiab pab tswj ntshav khov kho.
Txiv roj roj tau txuas rau qis insulin theem, ntshav qab zib tswj. Kev tshawb fawb tau pom ib qho txiaj ntsim zoo rau cov neeg raug mob ntawm hom 2 mob ntshav qab zib.
Txiv roj roj kuj yog qhov teeb meem nrog antioxidants hu ua phenols txuas rau kev tiv thaiv cov cholesterol buildup hauv cov hlab ntsha. Tshawb nrhiav "nkauj xwb," "txiv plig dawb," lossis "txias-pressed" txiv roj roj rau cov zaub mov zoo tshaj plaws.
Cov koob tshuaj pom zoo yog ib diav tshuaj txhua txhua hnub kom sau cov plawv-noj qab nyob zoo.
9 - Cov noob taum Zaub Mov
Cov taum yog ib qho zoo heev ntawm cov tshuaj fiber ntau thiab zoo carbohydrate noj txhua hnub. Cov tshuaj fiber ntau pab kom lub plawv dhia dhau cholesterol ua ntej yuav muaj lub cib fim rau phab ntsa artery. Cov roj cholesterol tau tshem tawm ntawm lub cev ua haujlwm. Cov kev tshawb fawb qhia tias noj cov khoom muaj fiber ntau yuav txo tau cov roj (cholesterol) tag nrho li ntawm 10 mus rau 15 feem pua thiab txuas rau qhov kab mob plawv.
Cov taum dub muaj cov anthocyanins, cov tshuaj tua kab mob antioxidant los ua kom lub hlwb muaj nuj nqi. Lawv muaj cov tshuaj protein ntau tshaj plaws , tiam sis yuav tsum ua ke nrog lub lis poom xws li xim nplej xim av kom tsim tau cov "protein ntau".
Cov noob taum yog ntau ntau tshaj qhov "suab paj nruag cov txiv hmab txiv ntoo," thiab cov txiaj ntsim kev noj qab haus huv tsuas yog tshaj tawm zaj nkauj.
10 - Cinnamon Yog Ib Qig Heev
Cinnamon tau dhau los ua ib qho kev kho mob zoo tshaj plaws uas tau txais txiaj ntsig ntawm kev ua haujlwm ntawm ib qho superfood. Cov kev tshawb fawb tau txuas nrog cinnamon los ua kom ntshav qab zib zoo dua rau cov neeg muaj kab mob ntshav qab zib.
Cinnamon tseem qhia tau hais tias muaj cov kab mob tua kab mob, kev tiv thaiv kab mob, thiab cov khoom fungal.
Cinnamon tseem muaj cov manganese, iron, calcium, thiab fiber tag nrho rau lub cev. Kev noj qab haus huv cov txiaj ntsim ntawm no super spice tseem qhia tau los ntawm cov kev tshawb fawb tseem tab sis nws tau siv ntev hauv cov tshuaj.
Nws zoo siab heev uas yuav nrhiav tau cov txiaj ntsig cinnamon tau nce tshaj lub ncuav thiab kua txiv hmab txiv ntoo kom zoo rau kev noj qab haus huv.
> Qhov chaw:
> Alzheimer's.Net Memory Boosting Superfoods Uas Tua Alzheimer's. 2013.
> Di Noia J. Defining Powerhouse Txiv Hmab Txiv Ntoo thiab Cov Zaub: Lub Hauv Paus Xeeb As Kiv. Tiv Thaiv Mob Hlav . 2014; 11: 130390.
> Garelnabi M, Mahini H, Wilson T. Quercetin intake nrog qoj ib ce modulates lipoprotein metabolism thiab txo cov kab mob hauv atherosclerosis. Phau ntawv ntawm Lub Koom Haum Thoob Ntiaj Teb Cov Khoom Noj Khoom Noj. 2014; 11: 22.