Kev tshawb nrhiav qhia tias koj noj dab tsi yuav yog ib qho tseem ceeb tshaj plaws kom ua lub neej ntev, noj qab nyob zoo. Ua ke nrog kev qoj ib ce, koj cov khoom noj yuav ua tau zoo heev ntawm kev tiv thaiv kab mob ntev thiab txhawb kev noj qab haus huv thiab kev thev ntev. Kev noj haus ib feem ntawm cov khoom noj 6 ntawm cov khoom noj niaj hnub no tuaj yeem pab koj ntxiv koj lub cev tsis muaj zog thiab ntxiv tau xyoo mus rau koj lub neej los txhim kho koj txoj kev noj qab haus huv.
1 - Zaub ntsuab
Cov nqaij nyoos, cov nplooj ntsuab yog cov khoom uas muaj cov kua ntau ntau, tab sis cov roj tsawg hauv calorie ntau ntau. Tsuas yog li ntawm 100 calorie ntau ib phaus xwb, cov zaub nplooj ntsuab yog cov zaub mov tsis zoo heev, vim lawv tuaj yeem noj cov khoom noj tsis muaj nqi. Cov neeg tuaj yeem muab kev tiv thaiv rau cov hlab ntsha, txhawb kev pom kev zoo, thiab cuam tshuam nrog kev txo cov ntshav qab zib. Muaj ntau cov zaub, qoob loo, nqaij npuas npuas, lwm yam, thiab cov zaub ntsuab, muaj rau cov tsev neeg, feem ntau ntawm cov zaub uas paub txog nws cov kabmob tua kabmob. Nco ntsoov muab sib tov, chop los yog chew cov zaub zoo, txij thaum ua li ntawd ua rau lawv lub zog los tiv thaiv kev mob kheesxaws.
2 - Cov noob taum
Cov taum yog cov qauv ntawm cov khoom zoo tuaj hauv cov pob me me. Noj cov taum, thiab lwm yam khoom qab zib, yuav pab kom koj tau tag nrho, thiab vim tias lawv muaj cov txiaj ntsim ruaj khov rau ntawm cov ntshav qab zib, lawv kuj yuav pab tiv thaiv khoom noj khoom haus. Cov taum muaj fiber ntau hauv cov noob taum txo cov cholesterol ntau ntau. Noj cov noob taum, peas, lossis lentils ob zaug ib lim piam tau pom tias yuav txo cov kab mob kheesxaws ntawm txoj hnyuv li 50 feem pua thiab muab kev tiv thaiv tseem ceeb ntawm lub qhov ncauj, qhov ncauj, lub plab, lub plab thiab cov qog nqaij hlav. Puas yog koj txaj muag ua cov noob taum vim qhov ua rau plab zom mov? Qhov tseem ceeb yog pib maj mam thiab txhim tsa koj ua siab ntev dhau ob peb hnub.
3 - Dos
Dos, nrog rau leeks, qij, chives, shallots, thiab scallions, zoo rau koj lub plawv thiab lub cev tsis muaj zog, nrog rau muaj kev tiv thaiv kabmob thiab cov teebmeem tiv thaiv ntshav qab zib. Dos, zoo li cruciferous veggies, yuav tsum tau muab txhuam, crushed, los yog chewed kom tau txais cov feem ntau ntawm cov kev pab cuam. Thaum twg koj hlais dos thiab koj lub qhov muag pib ua kua muag, qhov ntawd yog thaum cov dos ua rau cov kab mob khees xaws. Epidemiological cov kev tshawb fawb tau pom tias kev noj cov zaub ntawm cov zaub no yog txuam nrog qis dua ntawm cov qog nqaij hlav thiab prostate. Dos, tshwj xeeb tshaj yog cov dos liab, kuj muaj quercetin, ib flavonoid uas ua rau cov qog nqaij hlav loj hlob thiab kev loj hlob, thiab ua rau cov kab mob kheesxaws ntawm tes tuag.
4 - Nceb
Nceb yog ib qho superfood. Lawv yog cov khoom noj khoom haus tshaj plaws hauv lub ntiaj teb. Nceb yog cov cim tshwj xeeb uas lawv muaj cov compounds uas thaiv cov tshuaj estrogen, ua rau lawv zoo rau kev tiv thaiv kab mob cancer ntawm lub mis. Dawb, cremini, Portobello, oyster, shiitake, maitake, thiab reishi nceb tag nrho muaj cov kab mob khees xaws. Ntawm cov nceb, muaj ntau cov khoom zoo: qee cov tshuaj tua kab mob, ua rau lub cev tsis muaj zog, tiv thaiv kev puas hlwb, kev mob qog nqaij hlav cancer ntawm tes, ua rau lub hlwb mob tuag, thiab inhibit angiogenesis. Tsuas yog noj zaub nceb. Raw nceb noj muaj cov kabmob carcinogenic uas hu ua agaritine, uas ua rau kev ua haujlwm ho ua kom tsawg.
5 - Berries
Cov yeeb yuj berries yog cov khoom noj zoo tshaj uas koj noj tau. Blueberries, strawberries, blackberries, thiab raspberries yog tag nrho cov tsawg nyob rau hauv qab zib tab sis high school nyob rau hauv cov kev pab cuam. Kev noj cov txiv hmab txiv ntoo tau txuas mus rau kev txo cov kev muaj kab mob hauv lub plawv, mob ntshav qab zib, cov qog nqaij hlav, thiab kev txawj ntse. Noj cov txiv hmab txiv ntoo tuaj yeem txhim kho lub cev ua haujlwm thiab cim xeeb thaum lub sij hawm ib txav zuj zus kom txhob muaj mob, tiv thaiv kev puas tsuaj rau DNA kom tsis muaj zog ntawm cov qog hlwb, thiab txo qhov mob.
6 - Noob thiab noob txiv
Noob muaj loaded nrog rog zoo, minerals, thiab antioxidants, thaum lub sij hawm tseem nyob rau hauv fiber ntau thiab kab minerals. Lawv kuj muaj ntau cov protein ntau dua li ceev. Txhua hom noob yog khoom noj tshwj xeeb: Ib txhia yog cov tsis muaj roj ntau hauv cov roj omega-3; lwm cov neeg muaj kev tiv thaiv mob cancer lignans, thiab lwm tus tseem muaj pleniful amounts hlau, calcium, zinc, thiab vitamin E. Cov neeg mob paub tias muaj cov kev pab plawv thiab pab tiv thaiv kev mob ntshav qab zib thiab kev kho mob hnyav. Cov nqaij noj qab nyob zoo hauv cov noob thiab cov noob txiv tseem pab nyob rau hauv qhov khoom noj khoom haus thaum uas noj nrog zaub.
Cov chaw
Abdel-Aal el SM, Akhtar H, Zaheer K, Ali R. Kev noj haus cov chaw muaj lutein thiab zeaxanthin carotenoids thiab lawv lub luag haujlwm ntawm qhov muag kev mob. Nutrients 2013, 5: 1169-1185.
Carter P, Grey LJ, Troughton J, li al. Txiv hmab txiv ntoo thiab zaub noj haus thiab muaj xwm txheej ntawm hom 2 ntshav qab zib mellitus: kev saib xyuas thiab kev ntsuas. BMJ 2010, 341: c4229.
Donovan EL, McCord JM, Reuland DJ, li al. Tshuaj Phytochemical ntawm Nrf2 tivthaiv kab mob human coronary artery endothelial tiv thaiv kev sib tw oxidative. Oxid Med Cell Longev 2012, 2012: 132931.
Higdon J, Delage B, Williams D, Dashwood R. Cruciferous zaub thiab cov kabmob kheesxaws ntawm cov tibneeg yuav raug: cov pov thawj epidemiologic thiab cov khoom tsim. Pharmacol Res 2007, 55: 224-236.
Zakkar M, Van der Heiden K, Luong le A, li al. Ua kom cov Nrf2 hauv endothelial hlwb tivthaiv cov hlab ntsha tuaj ntawm kev nthuav qhia lub xeev proinflammatory. Arterioscler Thromb Vasc Biol 2009, 29: 1851-1857