Lub hlwb yog nqaij thiab nws tseem ceeb heev kom nws muaj zog. Pushups thiab dumbbells yuav tsis ua nws, tab sis cov zaub mov zoo yuav! Kuv muaj xya yam khoom noj uas yuav pab txhim kho kev nco, tiv thaiv lub hlwb, thiab ntau dua.
Avocados
Raws li yog tias peb xav tau lwm qhov laj thawj txaus siab rau cov kev pleev xim ntsuab no! Avocados tau ntim nrog ze li ntawm 20 qhov tseem ceeb ntawm cov as-ham. Vitamin E, ib qho ntawm cov as-ham, tau pom tias kom qeeb tau qhov mob Alzheimer's disease.
Avocados kuj muaj potassium, uas tau qhia tias muaj peev xwm tswj tau lub paj hlwb los ntawm kev tiv thaiv cov cwj nrag.
Nws yeej tsis yog ntxov ntxov pib thwarting cov kab mob tom qab-hauv-lub neej. Tsuas yog xyuas qhov feem ntawm daim tshev, vim avocado yog calorie ntim qis, thiab nws tsis noj ntau npaum li cas los sau cov nyiaj . Tshaj nws ntawm koj cov qhaub cij, ntxiv rau koj cov qe ntses, los yog siv nws los ua ib qho guac ntsuag kom txaus siab nrog cov veggies.
Tsiaj qus Salmon
Tej zaum koj paub hais tias cov ntses qos yaj ywm ntses yog lossi zoo li qhov zoo tshaj plaws ntawm omega-3s. Nov yog qhov koj tsis paub: Koj lub hlwb xav tau cov fatty acids uas ua haujlwm kom zoo. Lawv tiv thaiv lub hlwb lub hlwb los ntawm kev raug mob, txo cov mob, thiab pab tsim cov neurotransmitters, uas yog li cas peb lub hlwb sib txuas lus nrog rau peb lub cev. Cov kev tshawb fawb qhia tias noj ntses xws li cov qus hav txwv yeem ua tau kom txo tau txoj kev pheej hmoo ntawm Alzheimer's. Ntawm no yog ib qho yooj yim-tau-ua-yuav daim ntawv qhia rau salmon ci nyob rau hauv ib pob ntawv ntawm ntawv ci.
Kev ntxuav yog ib qhov kev tshau!
Beets
Beets yog cov khoom qab zib! Sweet thiab delicious, lawv nyob nraum tag nrho ntawm lub hlwb-boosting lub hwj chim. Beets muaj ib tug siab concentrate ntawm nitrates. Cov kws tshawb fawb ntawm Wake Forest University tau txiav txim siab tias cov nitrates no tuaj yeem ua rau kom ntshav khiav thiab oxygen rau lub hlwb.
Oats
Kuv mus rau hauv oats nyob rau hauv ib txoj kev loj.
( Cov moj zeej thaum tsaus ntuj yog noj tshais chaw noj tshais!) Cov nplej uas muaj fiber ntau tau muab cov suab thaj, lub hlwb roj. Thiab, txij li thaum koj lub cev khawb oats maj mam, lawv ua rau koj ntse rau cov sij hawm.
Blueberries
Blueberries yog ib qho superfood tag nrho. Lawv muaj ib tuj ntawm cov khoom noj haus zoo, yog li nws tsis muaj surprise tias cov pob khoom me me kuj zoo rau lub paj hlwb! Lawv muaj cov kab mob antioxidants-ntau dua li cov zaub mov muaj sia.
Cov tshuaj antioxidants no tau pom tias muaj kev puas siab puas ntsws nyob rau hauv lub cim xeeb thiab kev tsav tsheb. Kev tshawb nrhiav los ntawm Dr. James Yauxej ntawm USDA pom tau hais tias cov txiv hmab txiv ntoo no tau kho lub hlwb thiab ua rau cov laus laus txhawj txog lub hlwb tsis zoo. Blueberries yog ib qho yooj yim los teeb rau hauv koj cov khoom noj ( tshwj xeeb tshaj yog tias koj ib txwm yeej tshaib plab !): Noj lawv ib leeg, saum yogurt los yog oatmeal, los yog ci rau hauv qee qhov kev noj qab haus huv muffins!
Txiv lws suav
Zoo li blueberries, cov txiv lws suav muaj cov tshuaj tua kabmob zoo-rau-koj-yog li, lycopene . Antioxidants tiv thaiv dawb radical puas hlwb, pab tiv thaiv kom tsis txhob Alzheimer's thiab dementia. Koj lub cev nqus cov lycopene ntau dua thaum koj noj cov txiv lws suav thaum tsis zoo rau cov nqaij nyoos. Zoo paub!
Eggplant
Ntshav zog! Cov khoom noj uas muaj plhaw ntses xws li eggplant muaj cov phytochemicals uas yuav txav tawm nco.
Hauv cov kev tshawb fawb, anthocyanins (uas muab lub npauj npog nws cov xim) tau pom tias yuav pab txhawb kev muaj peev xwm, kev nco, thiab kev sib koom tes. Pib siv ntau lub lwg rau hauv koj lub neej hnub no!
Ci eggplant nrog ib feem-skim mozzarella thiab tag nrho-hom qoob loo breadcrumbs rau ib tug noj qab haus huv eggplant Mob. Los yog muab cov qe los txiav rau hauv cov hmuv, lub tsho nrog cov qe dawb thiab tagnrho cov pwm nplej, thiab ci rau kev noj qab haus! Koj tuaj yeem noj ib daim ntawm lub lauj kaub nyob rau hauv ib lub skillet thiab siv nws ua cov pizza tsawg tsawg.
Rau cov zaub mov tsis txaus-dawb, zaub mov pom, tswv yim 'n tricks, thiab ntau dua, kos npe rau hnub dawb emails lossis tuaj saib tus ntxhais Hungry!