Khoom noj khoom haus muaj cov khoom noj txom ncauj zoo li nyiam lub tsev thiab lub tsev dai kom muaj lawv txoj kev - ib xyoo txhua tus noj quinoa thiab munching rau lwm yam. Mam li gluten-free zaub mov thiab chia noob ua qhov loj tshaj plaws ntxiv. Tom qab cov qauv no yuav ua rau me ntsis ruam, qis heev - thiab, hauv kuv lub tswv yim, tsis tsim nyog.
Tam sim no, tsis txhob ua rau kuv tsis yog lawm, kuv hlub quinoa thiab kuv zoo siab los sim txhua daim ntawv qhia tawm hauv kuv tus email tuaj, tab sis thaum nws tawm tuaj mus rau nws, Kuv yog tus kiv cua ntawm qhov yooj yim superfoods uas zoo li mus tsis pom ntawm qhov "zoo li cas nyob hauv cov khoom noj khoom haus."
Tiag, superfoods tsis tas yuav tsum yog cov kab tawm txawv los yog cov txiv hmab txiv ntoo uas yog ib qho txiaj ntsim me me ntawm cov khw muag khoom noj khoom haus zoo tshaj plaws. Muaj ntau ntau yam tsis zoo rau koj lub txaj muag ntawm lub tsev muag khoom.
Cov zaub mov no tsis yog qhov txawv lossis tsis paub, tab sis lawv feem ntau mus hauv-kev ris txiaj.
1 - Cov txiv ntoo
Cov txiv hmab txiv ntoo muaj ntau cov vitamins thiab minerals, nrog ntau dua cov vitamins C, B-6, thiab potassium, ntxiv rau lawv muaj fiber ntau. Cov tawv nqaij uas muaj xim liab yog cov nplua nuj nyob hauv lub phytochemical uas hu ua quercetin uas muaj cov khoom txeem. Noj cov txiv apples tau nrog ntau cov kev pabcuam kev noj qab haus huv, nrog rau kev pheej hmoo siab ntawm kab mob plawv, mob hawb pob, thiab Alzheimer's disease.
2 - Artichokes
Artichokes muaj cov vitamin C, magnesium, manganese, potassium, thiab niacin. Lawv yog cov muaj fiber ntau thiab tsawg dua hauv calorie ntau ntau. Artichokes tseem muaj cov polyphenols uas ua haujlwm ua antioxidants los tiv thaiv cov qe ntshav hauv koj lub cev los ntawm cov dawb radical puas. Ib qho extract ntawm artichokes tuaj yeem pab kho cov roj cholesterol ntau dhau, tiam sis kev tshawb nrhiav ntau dua yuav tsum tau ua kom paub tseeb.
3 - Txiv tsawb
Kuv 'm zoo nkauj bananas zoo nkauj tshaj plaws muaj cov khoom siv hauv cov txiv hmab txiv ntoo smoothies, uas ua rau kev txiav txim zoo vim lawv qab zib, thiab lawv' re zoo li rau koj. Bananas yog siab hauv potassium, uas pab tshuav tawm ntsig txog ntsev hauv koj lub cev. Ntxiv rau, lawv muaj antioxidants thiab cov ntsiab lus sib xws rau dopamine, neurotransmitter.
4 - Cabbage
Cov nplooj ntsuab no muaj ntau cov vitamin K uas xav tau rau cov ntshav qis, thiab muaj txiaj ntsig zoo ntawm cov tshuaj calcium, vitamin C, vitamin A, vitamin E , thiab B vitamins. Cabbage kuj muaj lwm cov tebchaw xws li chlorogenic acid thiab caffeic acid uas zoo rau koj txoj kev noj qab haus huv. Cabbage tsis tshua muaj pes tsawg calories zoo li.
5 - Carrots
Noj carrots yog ib txoj hauv kev zoo tshaj plaws uas tau txais cov vitamin A uas koj lub cev xav tau rau qhov tsis pom kev thiab kev sib txawv ntawm tes. Carrots kuj yog ib qhov zoo ntawm cov fiber ntau thiab tsawg hauv calorie ntau ntau. Tsis tas li, lawv muaj cov tshuaj antioxidants hu ua polyacetylenes, beta-carotene, thiab lutein, uas yuav muaj cov txiaj ntsim kev noj qab haus huv.
6 - Celery
Celery yog ib qho zoo heev ntawm calcium, magnesium, thiab potassium, yog li nws yog qhov zoo rau cov pob txha noj qab haus huv, cov leeg, thiab qab haus huv. Celery kuj yog nplua nuj nyob rau hauv cov vitamins A thiab K, yog muaj calorie ntau ntau, thiab muaj fiber ntau. Nws zoo meej rau kev noj qab haus huv qhov hnyav los yog kev noj zaub mov zoo. Celery kuj muaj flavonols hu ua luteolin thiab apigenin, uas muaj cov khoom txeem tawm.
7 - Dos
Noj cov flavorful zaub li ib sab phaj tej zaum yuav pab txo cov kab mob vim nws muaj flavonoids thiab sulfur-muaj sib txuas. Siv cov noob qoob loo raws li lub caij noj tau yog qhov zoo tshaj los txiav koj cov ntsev noj kom tsawg dua los ntawm kev txo cov ntsev koj xav tau. Tab sis nco ntsoov siv cov khoom noj tshiab los sis cov av qis - ceev faj nrog cov ntsev dos thiab ntau yam sib xyaws rau cov uas ua rau muaj cov kua qab zib vim hais tias lawv muaj peev xwm ua kom muaj ntsev ntau.
8 - Txiv kab ntxwv
Txiv kab ntxwv feem ntau yog noj ua kua txiv kab ntxwv - feem ntau yog noj tshais . Lawv paub tias lawv cov vitamin C cov ntsiab lus, tab sis lawv kuj yog ib qhov chaw zoo ntawm potassium, folate, thiab fiber. Nws yog qhov zoo tshaj rau noj tag nrho txiv kab ntxwv - tsis yog kua txiv hmab txiv ntoo - kom paub tseeb tias koj coj kom zoo dua cov fiber ntau uas yog feem ntau ploj los ntawm lub sij hawm nws tau muab rau hauv kua txiv. Tab sis, tseem, txawm tias cov txiv kab ntxwv kua txiv tsis muaj kab mob yog ib yam tshuaj tua tau zoo.
9 - Txiv pos nphuab
Cov kua nplaum uas muaj kua txiv hmab txiv ntoo muaj siab nyob hauv vitamin C uas koj lub cev xav tau kev tiv thaiv kab mob hauv nruab nrog cev thiab muaj zog khov, thiab folate, yog ib yam B vitamins. Lawv kuj muaj feem xyuam ntawm cov khoom sib xyaws ua ke hu ua ellagic acid, anthocyanins, quercetin, thiab catechins uas muaj peev xwm ua rau muaj kev cuam tshuam tsis zoo.
10 - txiv lws suav
Txiv lws suav muaj cov vitamin A thiab vitamin C. Cov txiv lws suav tseem tsim cov tshuaj hu ua lycopene thiab α-tomatine uas tau tshaj tawm tias muaj kev pab kho mob. Ib yam li txiv pos nphuab, cov txiv lws suav yuav muaj zog los tiv thaiv cov khoom.
Qhov chaw:
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Coelho RC, Hermsdorff HH, Bressan J. "Cov Khoom Siv Tshuaj Kua Txiv Kab Ntxwv: Cov Muaj Peev Xwm Ua Tau Los Ntawm Cov Tshuaj Hloov thiab Cov Metabolic." Tsob Ntoo Cov Khoom Noj Tsiaj. 2013 Mar; 68 (1): 1-10. https://link.springer.com/article/10.1007%2Fs11130-013-0343-3.
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Hyson DA. "Comprehensive Review ntawm Apples thiab Kua Cheebtsam thiab Lawv Kev Txhim Kho rau Human Health." Kev Nutr. 2011 Sep; 2 (5): 408-20. http://advances.nutrition.org/content/2/5/408.full.
Kanazawa K, Sakakibara H. "Cov ntsiab lus ntawm Dopamine, Antioxidant Zog, hauv Cavendish Txiv tsawb." J Agric Food Chem. 2000 Mar; 48 (3): 844-8. http://pubs.acs.org/doi/abs/10.1021/jf9909860.