Cov zaub ntsuab tsaus nti yog tag nrho cov kev npau taws heev hauv peb pawg neeg tshiab, tiam sis kev paub tsis yog lub hwj chim ua tau raws li peb tau ua kom tau raws li USDA cov lus qhia ntawm 3 khob zaub ntsuab hauv ib lub lis piam. Thiab tsis tau, cov veggies xa ib tug bonanza ntawm cov vitamins, minerals, thiab phytonutrients . Koj puas tau ntsib lossis tshaj cov lus pom zoo?
Ib tug xib fwb qhia txog khoom noj khoom haus ib zaug qhia rau kuv hais tias nws yog ib qho uas peb cov poj koob yawg koob tau noj kom txog li 6 phaus ntawm cov nplooj zaub ntsuab hauv ib hnub hauv daim nplooj.
Nws xav tias lawv taug txoj kev mus los ntawm ib qhov chaw mus rau lwm qhov, cia li xaiv thiab noj nplooj thaum lawv mus. Koj puas tuaj yeem xav txog kev noj mov lub hnab muag zaub ntsuab txhua hnub? Nrog rau cov nplooj ntsuab ntawm cov nplooj ntsuab tsis muaj zog thiab tsis muaj suab thaj, cov nplooj zaub ntsuab tuaj yeem yog lub hauv paus zoo rau cov neeg ntawm cov khoom noj tsis muaj zaub mov tsawg. Thaum siv lawv, nco ntsoov tias koj tsim ntau yam puag ncig lawv. Xav txog peb txoj kev los ntxiv cov nplooj zaub ntsuab rau koj noj:
- Smoothies: Ntxiv Frozen Green Leafy Veggies xws li Kale, Spinach los yog Beet Zaub
- Qhaub cij los yog ntaub qhwv: Siv cov nplooj zaub ntsuab rau hauv qhov chaw ntawm qhob cij hauv qhaub cij los yog ntaub yas yog txoj kev mus yog tias koj xav tau qis rau cov carbs.
- Qe Nqaij Nyuaj: Ntxiv koj nyiam cov nplooj zaub ntsuab rau chob los yog qe qe. Lub qe yuav siv qhov kev ntxhib los mos thiab saj yuav tsis tau sacrificed ntau heev muab lub zog protein los ntawm lub qe.
Lwm Yam Teebmeem ntawm peb cov Diets thiab Cov Ancestors Ancient
Nyiaj Noj Qab Haus Huv
Cov nplooj ntsuab tsaus yog cov calorie rau calorie, tej zaum qhov feem ntau cov khoom noj khoom haus ntawm cov khoom noj khoom haus. Lawv yog cov nplua nuj ntawm cov zaub mov (xws li hlau, calcium, potassium, thiab magnesium) thiab cov vitamins, nrog rau cov vitamins K, C, E, thiab ntau cov vitamins B. Lawv kuj muaj ntau hom phytutenes xws li beta-carotene, lutein , thiab zeaxanthin, uas tiv thaiv peb lub hlwb ntawm kev puas tsuaj thiab peb qhov muag los ntawm cov teeb meem hnub nyoog, nrog rau ntau lwm yam teebmeem.
Tsaus ntsuab ntsuab nplooj txawm muaj me me ntawm Omega-3 yam.
Vitamin K
Kab tias lub hnub qub ntawm cov kev muab tshuaj yog Vitamin K. Ib lub khob ntawm cov zaub ua si uas feem ntau siav muaj tsawg kawg yog cuaj lub sij hawm qhov tsawg kawg tau txais kev pom zoo ntawm Vitamin K ib hnub. Yog lawm, tsuas yog ib khob xwb. Txawm tias ob peb khob ntawm cov zaub nyoos zaub nyoos nyias muaj nyias qhov tsawg kawg nkaus rau lawv tus kheej. Cov kev tshawb fawb tsis ntev los no tau muab pov thawj tias cov vitamins no tseem ceeb tshaj qhov peb xav tau (qhov tsawg tshaj plaws yuav tsis zoo tshaj), thiab muaj coob tus neeg tsis tau txaus.
- Tswj cov ntshav khaus
- Pab tiv thaiv cov pob txha los ntawm osteoporosis
- Tej zaum yuav pab tiv thaiv thiab tejzaum nws kuj txo qis atherosclerosis los ntawm kev txo cov tshuaj calcium hauv cov hlab ntsha
- Tej zaum yuav yog ib qho tseem ceeb ntawm tus mob ntawm kev mob thiab yuav pab tiv thaiv peb ntawm kab mob inflammatory nrog rau kev mob caj dab.
- Tej zaum yuav pab tiv thaiv kom txhob mob ntshav qab zib
Vitamin K yog ib qho roj-soluble vitamin , yog li nco ntsoov muab hnav khaub ncaws rau koj nyias, los yog ua noj koj cov zaub ntsuab nrog roj.
Yuav luag Carb-Dawb
Zaub ntsuab muaj tsawg heev carbohydrate nyob rau hauv lawv, thiab cov carbs uas muaj muaj ntim hauv cov khaubncaws sab nraud povtseg fiber, uas ua rau lawv qeeb qeeb. Tias yog vim li cas, nyob rau hauv dav dav, zaub ntsuab muaj tsawg me ntsis rau cov ntshav qabzib. Hauv qee lub tshuab, cov zaub ntsuab tseem raug kho li "freebie" carb-wise (txhais tias carbohydrate tsis tas yuav suav txhua qhov).