Cov Lus Qhia Txog Zaub Mov thiab Zaub Zaub Noj Zaub
"Noj koj cov zaub." Thaum nws tawm los, qhov kev tawm tswv yim ntawm koj niam txiv thiab niam tais yawm txiv yog ib qho zoo nkauj zoo. Kawm tom qab kev kawm tau qhia tias ntau dua cov txiv hmab txiv ntoo thiab zaub uas koj noj, qhov txo koj cov kev pheej hmoo rau ntau cov kab mob, nrog rau kev mob cancer, kev mob ntshav qab zib, kab mob ntshav qab zib thiab kab mob plawv -cawv mob plawv thiab mob stroke.
Hom Txiv Hmab Txiv Ntoo thiab Cov Zaub: Noj Tus Zaj sawv
Kev taug kev hauv khw muag khoom noj ua rau pom tseeb tias muaj ntau ntau cov txiv hmab txiv ntoo thiab zaub xaiv los ntawm.
"Noj cov zaj sawv" yog ib txoj hauv kev zoo kom paub tseeb tias koj tau txais tag nrho cov kev pabcuam lawv yuav tsum muaj. Qhov ntawd txhais tau hais tias noj ntau yam xim, vim txhua qhov xim muaj feem xyuam nrog ib hom flavonoid. Cov khoom noj xiav xiav thiab ntshav liab, piv txwv, muaj cov anthocyanins ntau, uas muaj cov kab mob antioxidants.
Nkag siab Starchy thiab cov Zaub Uas Tsis Muaj Zaub Txhuam Cev
Qee lub sij hawm zaub yog categorized li starchy los yog non-starchy.
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Npaum Cas Hauv Cov Zaub Tshiab Koj Puas Xav Tau Ib Hnub?
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Muab Kev Npaum Lij rau 18 Txiv Hmab Txiv Ntoo thiab Zaub
Piv txwv li, zaub txhuam liab muaj xws li pob kws, qos yaj ywm, peas, thiab taub; thaum lettuce, zaub ntsuab, zaub txhwb qaib, zaub qhob cij, dos, txiv lws suav, thiab asparagus yog cov piv txwv ntawm cov zaub uas tsis yog starchy.
Qhov tseeb, zaub txhua hom yog tsis tshua muaj calorie ntau, thiab koj yuav pom tau tias cov zaub tsis yog starchy yuav qis dua hauv calorie ntau ntau, ounce rau ounce, dua li cov zaub ua npau taws. Txawm hais tias muaj calorie sib txawv, tsuas yog nco ntsoov tias qhov kev taw qhia qhov chaw ntawm no yog ib txwm mus rau qhov noj ntau dua ntawm txhua hom zaub yog ib qho tswv yim zoo rau koj txoj kev noj qab haus huv. Ntau ntau yog qhov tseem ceeb kom tau txais cov khoom noj loj heev ntawm cov khoom noj uas cov zaub sib txawv yuav tsum muaj.
Piv txwv li, feem ntau cov zaub muaj cov khoom noj muaj roj zoo xws li hauv ntau cov vitamins, xws li Vitamin A, Vitamin C, thiab Vitamin B. Thiab ntau zaub, zoo li carrots thiab beets, yog qhov chaw noj qab nyob zoo-ntawm qab zib . Yog li, koj tuaj yeem xaiv cov txiv hmab txiv ntoo thiab cov veggies kom zoo siab tias cov hniav qab zib, thiab paub tias koj tau txais cov khoom noj khoom haus hauv cov txheej txheem (tsis zoo li cov ntaub ntawv nrog cov khoom noj thiab cov khoom siv uas muaj suab thaj).
Cov Zaub Tshiab, Cov Kua Khaub Ncaws, lossis Cov Kua Zaub Khoob Zoo Tshaj Puas Zoo?
Thaum cov zaub tshiab zoo thaum lub caij no, tsis txhob ntshai siv cov zaub khov, uas tsuas yog noj zoo , vim lawv khov ntawm qhov taw tes ntawm lub ncov tshiab.
Cov kaus poom tuaj yeem ua rau txoj hauv kev yooj yim kom nkag tau cov zaub rau hauv kev noj mov, tab sis xyuam xim ntawm cov ntsev ntau qhov uas feem ntau ntxiv rau cov zaub mov kaus poom. Nrhiav cov ntsev tsawg tsawg los sis, zoo dua, cov uas tsis muaj ntsev ntxiv txhua. Koj tuaj yeem yaug cov zaub kom txhob muaj ntsev ntau dua li ib nrab!
Kev Noj Qab Haus Huv Ntawm Txiv Hmab Txiv Ntoo thiab Zaub
Tag nrho cov txiv hmab txiv ntoo thiab zaub (uas hais txog "tag nrho" -tsis tseem tsis tau tham txog lub ncuav qab zib ntawm no-muaj cov khoom muaj roj, cov vitamins, antioxidants, thiab lwm yam khoom noj uas koj lub cev xav tau.
Cov kev tshawb fawb pom tau tias, vim muaj ntau yam ntawm cov khoom noj muaj txiaj, noj tag nrho cov txiv hmab txiv ntoo thiab zaub tuaj yeem txo qhov mob hauv koj lub cev. Cov txiv hmab txiv ntoo thiab zaub noj haus tseem tau pom tias yuav ua kom lub cev muaj zog ntawm cov hlab ntsha (paub tias kev ua haujlwm zoo li cas).
Txiv hmab txiv ntoo thiab zaub noj haus tsis yog ib qho teeb meem tsis tseem ceeb; qhov tseeb, nws tseem ceeb heev rau lub neej. World Health Organization (WHO) kwv yees hais tias kwv yees li 1.7 lab, los yog 2.8 feem pua, ntawm kev tuag hauv ntiaj teb tuaj yeem raug siv los ua kom tau haus ntau cov txiv hmab txiv ntoo thiab zaub!
LEEJ TWG ntxiv tshaj tawm tias cov txiv hmab txiv ntoo thiab zaub tsis txaus noj yog ua rau kwv yees li ntawm 14 feem pua ntawm kev tuag, vim tias 11 feem pua ntawm cov kab mob qog nqaij hlav hauv plawv, thiab 9 mob stroke.
Tsis tas li ntawd, kev tshawb fawb pom tau hais tias noj mov peb mus rau tsib qhov txiv hmab txiv ntoo thiab zaub ib hnub yuav txo koj txoj kev pheej hmoo ntawm mob stroke, thiab noj ntau dua tsib qhov nqaij noj ib hnub yuav txo qhov uas yuav raug ntau dua. Hauv kev ua kom pom zoo, ntau tshaj cov txiv hmab txiv ntoo thiab zaub uas koj noj, qhov tsawg dua koj qhov kev pheej hmoo.
Ib qho zoo heev ntawm koj lub peev nyiaj.
Yuav Ua Li Cas Noj Cov Txiv Hmab Txiv Ntoo Thiab Zaub Kua Nkaus Kev Tiv Thaiv Rog?
Cov txiv hmab txiv ntoo thiab zaub ua cov khoom noj uas tsis muaj calorie tsawg. Ib qho ib nrab-khob ua noj filling, muaj fiber ntau mixed zaub, piv txwv li, tsuas yog 59 calories. Txawm tias cov calorie ntau ntau, cov zaub zaub nyob rau hauv lub punch zoo.
Ib daim ntawv qhia los ntawm WHO tau hais tias muaj pov thawj txaus ntseeg tias noj txiv hmab txiv ntoo thiab zaub tsis zoo rau kev rog. Muab piv rau cov khoom noj uas muaj calorie ntau xws li cov zaub mov ua noj uas muaj suab thaj thiab rog, txiv hmab txiv ntoo thiab zaub tsis tshua muaj feem los pab rog lossis nyhav dhau los. Thiab, vim hais tias lawv muaj ntau dua cov khoom noj muaj fiber ntau thiab lwm cov khoom muag, lawv muaj feem xyuam nrog kev txo kab mob ntshav qab zib thiab cov tshuaj tiv thaiv insulin. Vim tib yam, lawv kuj ua rau tib neeg mob siab nrog cov calorie ntau ntau, yog li pab tiv thaiv kom txhob hnyav nce.
Nyob rau hauv ib ntawm nws cov kev taw qhia kom tiv thaiv kev rog nrog rau lwm cov kab mob mus ntev, Lub Chaw Tswj Xyuas Kab Mob thiab Kev Tiv Thaiv (CDC) qhia tawm tswv yim rau kev noj cov txiv hmab txiv ntoo thiab zaub.
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Kev Puas Tsuaj ntawm Thaum Zaub Zaub Hauv Lub Caij Nyoog
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Kev Tsim Ua: Kev Sib Tham Txog Cov Tshiab Tshiab, Khov, thiab Khaws
CDC sau tseg tias, vim kev tshawb nrhiav tau noj, noj zaub mov noj cov txiv hmab txiv ntoo thiab zaub thiab hloov cov khoom noj uas muaj roj ntau dua nrog txiv hmab txiv ntoo thiab zaub yuav yog ib qho tseem ceeb ntawm kev tswj hwm kev lag luam.
Koj Yuav Tau Noj Zaub Thiab Zaub Tseg Ntau Npaum Li Cas?
Cov lus teb yooj yim yog: ntau li ntau tau.
Lub Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo (USDA), los ntawm nws qhov kev qhia zaubmov MyPlate, nws xav kom cov tib neeg sau ib nrab phaj nrog txiv hmab txiv ntoo thiab zaub. Tsis tas li ntawd, ntau cov kev cai hauv Tebchaws Meskas tau pom zoo noj tsawg kawg 5 hom txiv hmab txiv ntoo thiab zaub ib hnub. Txawm li cas los xij, txoj kev tshawb fawb los ntawm cov neeg tshawb nrhiav hauv tebchaws United Kingdom nyuam qhuav coj cov neeg tshawb xyuas los tawm tswv yim kom pom zoo yam tsawg xya pluas txhua hnub.
CDC sau tseg tias, kom muaj kev noj qab haus huv thiab kev noj haus, ib qho txiv hmab txiv ntoo lossis zaub yuav tsum tsis muaj qab zib (tsis muaj suab thaj), tsawg hauv sodium, thiab 100 feem pua kua txiv yog tias kua txiv hmab txiv ntoo. Cov neeg tau txais kev pab yuav tsum paub hais tias feem ntau cov kua txiv hmab txiv ntoo, txawm tias lawv yog 100 feem pua cov kua txiv hmab txiv ntoo uas tsis muaj lwm yam tshuaj ntxiv, tseem tsis muaj feem ntau hauv fiber ntau (yog lawv muaj fiber ntau ntawm txhua tus) ua ib yam li cov txiv hmab txiv ntoo yuav tau. Ib zaug ntxiv, yeej muaj tseeb rau koj cov txwj laus 'tswv yim-noj tag nrho cov kua, nrog rau cov tev, vim tias qhov twg yog qhov fiber! Haus kua txiv hmab txiv ntoo ib leeg xwb, sans fiber, tsuas yog tsis zoo li qub.
Cov txiv hmab txiv ntoo thiab cov ncuav ua ke rau hauv koj qhov kev noj haus
Muaj ntau hom txiv hmab txiv ntoo thiab veggies txhua hnub yog qhov yooj yim yog tias koj noj nyob hauv tsev, thaum noj zaub mov tsis txaus noj thaum nws tuaj yeem muaj zaub thiab txiv hmab txiv ntoo zoo rau ntawm daim ntawv qhia zaub mov.
Thaum koj mus khw yuav khoom, ntaus cov txiv hmab txiv ntoo-thiab-zaub ua ntej. Tshem tawm ntawm cov txiv hmab txiv ntoo uas yooj yim mus lob thiab mus, zoo li txiv apples, tsawb, thiab clementines. Ntxiv cov khoom noj yooj yim, zoo li carrots thiab celery nrog, rau koj lub laub. Tom qab ntawd koj yuav tsum noj ob yam ntawm koj cov kev xaiv nrog txhua pluas noj.
Thaum noj mov tawm, tej zaum qhov yooj yim tshaj plaws uas koj yuav tau qhab nees ntawm cov zaub yog los txiav txim siab tag nrho cov zaub xam lav. Tsuas saib xyuas rau cov khoom tsis yog veggie ntxiv xws li cov ntaub qhwv thiab cheese, uas tuaj yeem ua rau koj cov kev mob nkeeg thiab kev nyhav tsis zoo.
Ntxiv thiab, vim li cas ho tsis tau muaj tswv yim? Thaum ib sab ntawm cov zaub qhwv broccoli yuav tsis hnov appetizing, koj yuav txaus siab rau nws siav hauv flavorful Asian spices thiab tossed nrog roasted almonds . Ua tibzoo saib cov zaub mov txawv no:
- Moroccan Spiced qaib thiab hauv paus zaub Stew
- Red Beet thiab Tshis Cheese Ravioli
- German style ci kua thiab Spell Pancake
- Match Mango Green Smoothie
Qhov chaw:
Daim ntawv qhia: txhawb cov txiv hmab txiv ntoo thiab zaub noj thoob ntiaj teb. World Health Organization.
Cov Chaw rau Kev Tswj Xyuas thiab Tiv Thaiv. Cov tswv yim los tiv thaiv kev rog thiab lwm cov kab mob mus ntev: CDC phau ntawv qhia rau cov tswv yim los ua kom tau cov txiv hmab txiv ntoo thiab zaub. Atlanta: Teb Chaws Asmeskas Tuam Tsev Tswj Kev Noj Qab Haus Huv thiab Kev Pab Tib Neeg 2011.