Cov khoom noj uas koj noj yuav pab tau koj cov tawv nqaij du, tsis txaus thiab zoo nkauj. Kev noj zaub mov kom zoo yuav tsum muab tag nrho cov as-ham uas koj cov tawv nqaij xav tau:
- Omega-3 fatty acids yuav pab txo kom txhob mob ntawm koj cov tawv nqaij.
- Vitamin C yog qhov tsim nyog rau kev cog qoob loo, ib qho tseem ceeb ntawm cov ntaub so ntswg cov khaub ncaws ntawm koj cov tawv nqaij.
- Vitamin A yuav ua rau koj cov tawv nqaij noj qab nyob zoo ces nws tuaj yeem ua haujlwm ua kom tsis txhob muaj kab mob thiab lwm cov kab mob tawm hauv koj lub cev.
- Selenium tuaj yeem pab tiv thaiv kom txhob mob cancer ntawm daim tawv nqaij.
- Cov xim liab, txiv kab ntxwv, daj thiab ntsuab ntsuab pigments zoo li lycopene thiab lutein yog cov tshuaj antioxidants uas tiv thaiv koj cov tawv nqaij.
- Zinc yog tsim nyog rau qhov mob kho.
Tig los ntawm cov yeeb yaj duab kom paub ntau ntxiv txog cov khoom noj uas muaj ntau yam kev sib txuas ntawm cov as-ham uas zoo rau koj cov tawv nqaij.
1 - Txiv pos nphuab
Strawberries tau ntim nrog vitamin C ces lawv pab khaws cov ntaub so ntswg hauv qab kom tawv nqaij thiab noj qab nyob zoo. Strawberries tseem muaj nplua nuj nyob rau hauv folate (B vitamins), fiber, thiab ib qho array ntawm phytochemicals uas yuav pab tiv thaiv kom txhob muaj kev puas tsuaj ntawm daim tawv nqaij vim raug mob rau cov dawb radicals
Pro taub: Noj tshiab txiv pos nphuab nrog cov kua qe los yog steel txiav oatmeal rau noj tshais noj qab nyob zoo.
2 - Lub Zos
Oysters yog qhov zoo rau koj cov tawv nqaij vim lawv nyob hauv siab zinc heev. Noj tsuas yog peb lub pob zeb yuav muab rau koj ib hnub tag nrho txoj kev tsim nyog ntawm zinc. Oysters kuj muab koj cov protein thiab hlau. Koj yuav pom cov kaus poom los yog tshiab cov kua txiv hmab txiv ntoo hauv khw muag khoom noj.
Pro hom: Noj nqaij nyoos, smoked los yog siav ua si raws li kev noj mov, los yog ua kom muaj lub phom oyster.
3 - Txiv kab ntxwv
Cov txiv kab ntxwv muaj nplua nuj hauv vitamin C, uas yuav tsum tau muaj kev sib tov ua kom tawv nqaij thiab ua kom tawv nqaij ruaj khov. Cov txiv kab ntxwv kuj tseem muaj vitamin A, uas yuav tsum tau ua kom loj hlob thiab sib txawv ntawm tes.
Pro hom: Noj cov txiv kab ntxwv ua noj ib qho khoom noj txom ncauj uas tsis muaj qhob noom.
4 - Blueberries
Blueberries yog cov muaj siab hauv cov antioxidants uas yuav tiv thaiv tau koj cov tawv nqaij los ntawm cov dawb radical puas. Lawv kuj muaj fiber ntau, cov vitamins, thiab lwm yam minerals. Lawv kuj yog ib txwm noj cov zaub mov - ib khob ntawm cov tshiab blueberries muaj 84 calories.
Pro taub: Muab blueberries ua zaub mov tsawg tsawg los yog ntxiv rau cereal los yog siv lawv hauv smoothies.
5 - Carrots
Carrots muab cov vitamin A thiab nws yog precursor, beta-carotene. Vitamin A yog qhov tseem ceeb rau kev noj qab nyob zoo ntawm daim tawv nqaij. Carrots kuj yog nplua nuj nyob rau hauv poov tshuaj thiab fiber thaum muaj qis nyob rau hauv calorie ntau ntau thiab yuav luag tsis muaj rog.
Pro taub: Ua zaub ntug hauv paus nrog ib lub ncuav tsis tshua muaj roj qes, ua ib qho zaub xam lav nrog zaub txhwb qaib, los yog ua haujlwm ua zaub ua si raws li kev noj qab haus huv sab.
6 - Pob Zeb
Kale yog ib qho khoom noj qab haus huv uas muaj feem xyuam rau cauliflower, arugula, thiab broccoli. Nws yog nplua nuj nyob rau hauv ntau cov as-ham nrog rau cov vitamins A thiab C. Nws kuj tsis muaj calorie ntau ntau thiab fiber ntau.
Pro hom: sim me nyuam ntxiv raws li nyias zaub ntsuab - nws yog me ntsis ntxiv kev sib tw dua li lub pob txha.
7 - ntses pas dej
Salmon yog nplua nuj nyob rau hauv omega-3 fatty acids uas koj cov tawv nqaij yuav tsum nyob twj ywm muag thiab supple. Nws tseem yog ib qho zoo heev ntawm cov protein, selenium, thiab zinc. Txawm hais tias nws yog nplua nuj noj qab haus huv, salmon tsis siab hauv calorie, yog li nws zoo meej rau ntau hom kev noj haus.
Pro taub: Khaws cov kaus poom hauv qab ntawm tes kom ceev thiab yooj yim qhaub cij thiab zaub xam lav. Lom Zem Yog tias koj noj salmon nrog cov pob txha vim tias nws nce koj cov calcium kom tsawg.
8 - Brazil Ceev
Brazil ceev yog vwm siab hauv selenium. Ib qho kev pab muab rau koj ib hnub tsim nyog ntawm selenium ntau zaus. Brazil ceev yog cov nplua nuj nyob rau hauv calcium, magnesium, thiab protein ntau. Lawv nyob hauv siab me ntsis hauv calorie ntau ntau - ib qho kev pabcuam rau cov neeg noj qab haus huv tau ze li ntawm 200 calorie, tabsis koj yuav tau txais tag nrho cov seleny uas koj xav tau los ntawm ob leeg ceev.
Pro tip: Noj ob peb Brazil nuts nrog cov kua los yog pear rau ib qho khoom noj txom ncauj tav su zoo.
9 - Cov Qos Yaj
Sweet potatoes muaj vitamin A, li ntawd, lawv nyob nraum zoo rau koj cov tawv nqaij zoo. Lawv kuj yog nplua nuj nyob rau hauv poov tshuaj, thiab fiber. Sweet potatoes nyob rau lawv lub npe thiab feem ntau yog ib tug ntaus nrog txhua leej txhua tus - txawm picky eaters.
Pro hau: Pab ci qos yaj ywm nrog txiv ntseej roj los yog kov ib lub qab zib glaze, los yog to top nrog taum taum, dos, siav spinach los yog ceev.
10 - Tuna
Tuna yog ib qho zoo heev ntawm omega-3 fatty acids uas ua kom koj cov tawv nqaij mos. Ntxiv rau nws yog siab zinc, selenium, thiab protein ntau. Tuna yog feem ntau ua rau fillets los yog steaks, thiab nws tuaj yeem ua kom grilled, ci, los yog broiled. Koj tseem yuav pom cov tuna muaj nyob hauv koj lub khw muag khoom noj.
Pro hau: Xaiv cov kaus poom tuna ntim hauv lub caij nplooj ntoos hlav kom txuag tau cov calories.
11 - Zaub pob
Broccoli yog siab heev nyob rau hauv vitamin C uas koj xav tau kev sib txuas khi zoo. Nws kuj yog ib qhov zoo ntawm cov vitamins A thiab K, ntxiv fiber ntau thiab antioxidants uas yuav pab tiv thaiv koj cov tawv nqaij ntawm lub hnub puas tsuaj.
Pro ntsis: Yog tias koj tsis noj zaub mov ntau zaus, ua rau kom koj noj ntau dua ntawm qhov chaw zaum ntawm ib qho kom txo cov roj.
12 - Walnuts
Walnuts yog ib qho zoo heev ntawm ib qho omega-3 qhov tseem ceeb fatty acid hu ua alpha-linolenic acid (ALA), uas ua kom koj cov tawv nqaij noo thiab ua kom txaus. Lawv nyob nraum kuj muaj calcium, protein ntau thiab magnesium thiab vitamin E, uas ua haujlwm ua antioxidant.
Pro taub: Khaws koj cov walnuts hauv lub tub yees, los yog lub taub yees txias, los tiv thaiv cov rog kom txhob rancid.
13 - Trout
Freshwater trout yog dawb dawb ntses uas muaj roj omega-3 fatty acids uas pab kom koj daim tawv nqaij tsis txaus. Trout kuj yog ib qho zoo heev ntawm zinc thiab selenium, uas zoo rau koj cov tawv nqaij, ntxiv rau cov protein, calcium, magnesium, thiab niacin.
Pro taub: Cias lauj kaub tais diav koj lub lauj kaub tais diav hauv me ntsis roj txiv roj thiab pab nrog me ntsis txiv qaub kua txiv, ntsev, thiab kua txob.
14 - Txiv lws suav
Txiv lws suav muaj tag nrho cov vitamins A thiab C, ntxiv rau lawv kuj tau txais magnesium, qee cov calcium thiab vitamin K. Fresh txiv lws suav muaj ntau cov khoom noj thiab tsis muaj calorie ntau ntau, tab sis muaj ib qho ntxiv thaum koj noj lws suav ntses. Cov ua noj concentrates tus nqi ntawm lycopene, antioxidant uas zoo rau koj cov tawv nqaij.
Pro taub: Ua ib qho khoom noj txom ncauj yooj yim los ntawm nplua ib tug loj loj kua txiv lws suav rau hauv tuab daim. Ntxiv me ntsis ntsev thiab kua txob thiab qhov ntawd yog txhua yam koj xav tau.
15 - Watermelon
Watermelons yog qab zib thiab laj siab thiab huag zoo rau koj. Watermelon yog ib qhov zoo ntawm cov vitamins A thiab C, yog li nws yog qhov zoo rau koj cov tawv nqaij, ntxiv rau nws yog nplua nuj nyob rau hauv poov tshuaj, thiab tsawg calorie ntau ntau - ib lub khob ntawm dib liab cov pob muaj 46 me me calories.
Pro tip: Dej yog qhov tseem ceeb rau kev noj qab nyob zoo ntawm daim tawv nqaij thiab noj zaub mov qab zib yog ib qho zoo tshaj plaws rau lub cev.
16 - Cov kua txob liab qab zib
Cov kua dej qab zib yog cov zoo rau koj cov tawv nqaij vim lawv muaj cov vitamins C thiab A. Lawv kuj muaj qee cov vitamin K, uas yog qhov tseem ceeb rau kev noj qab haus huv cov hlab ntsha uas nyob hauv qab tawv nqaij, ntxiv B vitamins thiab fiber. Cov dej qab zib liab qab zib kuj tseem muaj calories - zoo rau txhua yam khoom noj.
Pro taub: Sim ntsuab, daj, thiab txiv kab ntxwv qab kua txob rau me ntsis. Lawv yog txhua yam qab thiab chock tag nrho cov as-ham.
17 - Pumpkin Seeds
Taub dag noob yog ib qho khoom noj zoo heev rau cov plaub hau noj qab nyob zoo vim lawv nyob hauv cov nroj tsuag-raws li omega-3 fatty acid. Ntxiv rau lawv tau txais cov calcium, magnesium, protein, thiab fiber ntau ntau. Koj tuaj yeem nrhiav toasted pumpkin noob hauv cov khw muag khoom noj, khw muag khoom noj khoom haus, khw muag khoom noj hauv zos, lossis koj tuaj yeem ua rau koj tus kheej toasted noob taub hauv tsev.
Pro taub: Yuav cov taub dag cov noob uas twb tau muab khib nyiab lawm - lawv yooj yim dua noj.
Qhov chaw:
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Chaw Ua Haujlwm Kev Noj Zaub Haus, Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv. "Cov Lus Qhia Txog Selenium." http://ods.od.nih.gov/factsheets/list-all/Selenium.
Chaw Ua Haujlwm Kev Noj Zaub Haus, Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv. "Vitamin A Fact Sheet." http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
Chaw Ua Haujlwm Kev Noj Zaub Haus, Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv. "Vitamin C Fact Sheet." http://ods.od.nih.gov/factsheets/list-all/VitaminC.
Chaw Ua Haujlwm Kev Noj Zaub Haus, Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv. "Zinc Fact Sheet." http://ods.od.nih.gov/factsheets/list-all/Zinc.
Rizwan M, Rodriguez-Blanco Kuv, Harbottle A, Birch-Machin MA, Watson RE, Rhodes LE. "Lws suav muab cov nplua nuj nyob rau hauv lycopene tiv thaiv tawm tsam cov duab thaij duab rau cov tib neeg hauv vivo: kev sib tw randomized." Br J Dermatol. 2011 Jan; 164 (1): 154-62. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2133.2010.10057.x/abstract.
Stahl W, Sies H. "Carotenoids thiab flavonoids pab txhawb kev noj haus tiv thaiv ntawm daim tawv nqaij kev puas tsuaj los ntawm tshav ntuj." Mol Biotechnol. 2007 Sep; 37 (1): 26-30. http://www.ncbi.nlm.nih.gov/pubmed/17914160.
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb, Lub Tebchaws Das Qhia Database rau Standard Reference 28. https://ndb.nal.usda.gov/ndb/search.