Noj txoj cai hloov koj lub cev, Kev Noj Qab Haus Huv, thiab Lub Neej
Cov zaub mov peb noj plays lub luag haujlwm tseem ceeb hauv peb txoj kev zoo li cas. Kev qoj ib ce tseem ceeb tiam sis raws li kev tshawb nrhiav, kev noj haus muaj feem xyuam rau peb lub cev . Siv cov khoom noj raws li peb cov tshuaj tau los ua lub ntsiab lus rau kev txhim kho kev noj qab haus huv.
Qhov sib txawv yog tam sim no los tsom rau kev noj zaub mov kom noj qab nyob zoo raws li lub hauv paus hom phiaj. Thaum noj tau cov cwj pwm noj qab haus huv ua ib txoj kev ua neej, peb muaj kev noj qab haus huv thiab muaj kev zoo siab dua. Txoj cai noj mov pub rau peb kom txo tau lub cev muaj roj, poob ob peb phaus, muaj kev ntseeg siab dua thiab txo qhov uas yuav muaj mob.
Kev tshawb fawb ntev yog qhia tias noj zaub mov kom noj qab haus huv yog qhov tseem ceeb tshaj ntawm peb cov kev pabcuam fitness. Qee tus kws kho mob qhia txog kev noj qab nyob zoo noj haus / kev ua neej raws li ib txoj kev los txhim kho kev noj qab haus huv tag nrho cov kev rog thiab cov kab mob uas muaj feem xyuam.
Khoom noj khoom haus yog peb cov tshuaj
Cov khoom noj txom ncauj zoo los yog cov khoom noj khoom haus muaj xws li cov protein ntshiv, cov carbohydrates zoo, thiab cov rog tseem ceeb rau peb txoj kev noj qab haus huv. Superfoods yog cov nplua nuj ntawm cov vitamins, minerals, thiab antioxidants.
Cov tshuaj tiv thaiv antioxidants tau pom tias yuav txo cov kev mob hauv peb lub cev pab peb tua kab mob thiab muaj mob. O yog hais tias yog qhov ua rau ntau hom kab mob. Cov antioxidants tsis zoo hauv cov nplooj ntsuab thiab zaub, piv txwv, pab detoxify lub cev tshem cov teeb meem tshuaj.
Ib co superfoods muaj cov compounds uas ua kom peb cov metabolism hauv cov roj ntau dua. Cov kua txob liab muaj lub molecule uas hu ua capsaicin tau coj los txhim khu lub sijhawm peb hlawv lub cev rog.
Kev noj zaub mov zoo noj tsis tsuas yog pab txhim kho peb txoj kev noj qab haus huv, tiam sis tseem yuav pab peb thaum kawg mus cuag cov hom phiaj qoj.
Yuav Ua Li Cas Quercetin Khoom Noj Khoom Haus?
Quercetin yog ib qho muaj zog txaus antioxidant tshwm sim hauv ntau cov khoom noj cog. Qhov tseeb, kev tshawb nrhiav quercetin qhia tias nws yog ib qho kev tiv thaiv kab mob muaj zog tshaj plaws nrog ntau cov kev pabcuam kev noj qab haus huv.
Ntau tus neeg ncaws pob ntxiv nrog quercetin los txo cov leeg mob ntawm lub zog ua haujlwm. Raws li kev tshawb nrhiav luam tawm hauv International Journal of Preventive Medicine, quercetin supplementation ho nce qib kev ua haujlwm , nce metabolic tus nqi thiab lean mass ntawm ncaws pob.
Cov zaub mov hauv qab no yog ib qhov chaw zoo nkauj quercetin:
- Apples
- Dos
- Broccoli
- Berries
Txhim Kho Koj Cov Kab Mob Metabolism
Koj cov roj zoo tshaj plaws tsis tuaj yeem tuaj hauv ib lub raj mis, tiam sis yog noj cov khoom noj uas muaj qee lub tebchaw. Peb tuaj yeem ua rau kom nce tus nqi peb hlawv roj raws li kev tshawb nrhiav kev noj haus.
Noj cov khoom noj uas txhawb thiab txhim kho txoj kev mob roj muaj zog yuav pab peb txo kom muaj roj ntau dua. Ntxiv cov metabolism hauv boosting khoom noj yuav yog ib qho zoo kawg rau koj qhov kev kawm ua haujlwm thiab kev noj haus.
Cov zaub mov hauv qab no tau pom tias yuav ua rau peb cov metabolism ntxiv:
- Kub peppers (active component capsaicin)
- Ntsuab tshuaj yej (active tiv thaiv caffeine)
- Dub kas fes (active tiv thaiv caffeine)
- Cov dej txias (500 ml ntawm dej txhua hnub nce metabolic rate los ntawm 30%)
- Tag nrho cov nplej (cov khoom pab tiv thaiv fiber thiab hlau)
- Kua mis nyeem qaub (kev pab tivthaiv cov tshuaj calcium thiab probiotics)
- Cov txiv hmab txiv ntoo (kev pab tiv thaiv fiber)
- Ceev thiab noob (kev pab tivthaiv khoom tseem ceeb fatty acids)
- Rog ntses (pab cuam cov tshuaj Omega-3 fatty acids)
Peanut Peach Butter yog Superfood
Txiv laum huab xeeb xwb ces zoo li muaj pes tsawg tus kis las noj qab haus huv. Nws muaj roj noj qab nyob zoo, yog khoom noj thiab ua kom pom lub zog ntev rau kev ua kis las.
Xaiv lub ntuj lossis organic txiv laum huab xeeb yog pom zoo kom tsis txhob ntxiv qab zib thiab cov tshuaj txhuam. Txiv laum huab xeeb butter muaj ntau hauv fiber ntau thiab zoo heev ntawm cov khoom cog protein. Nws kuj muaj cov niacin, folate, vitamin E thiab lwm yam khoom noj thiab cov zaub mov tseem ceeb.
Peanut butter muaj cov as-ham zoo thiab cov khoom siv kav ntev ntawm 90 calories ib 2 tablespoon liab. Nws kuj muaj 7 grams ntawm cov protein rau ib ounce piv rau lwm cov txiv ntseej tsuas yog muab 4 grams. Kev noj zaub mov kom tsim nyog yog qhov tseem ceeb rau kev loj hlob ntawm cov leeg.
Nws tsis muaj roj tsawg thiab roj cholesterol ua rau nws lub plawv noj zaub mov zoo. Kev tshawb xyuas pom tias siv 1.5 vam me me txiv laum txhua hnub tuaj yeem txo qhov kev muaj kab mob plawv.
Cov Khoom Noj Qoj Muaj Dab Tsi?
Lub sij hawm qoj ua kom muaj zog yog sib hloov nrog rau cov khoom qab zib. Kev noj zaub mov zoo rau hauv cov zaub mov qoj yog qhov tseem ceeb rau peb txoj kev noj qab haus huv. Ua ke nrog kev noj qab haus huv thiab paub txog dab tsi uas txhais tau hais tias yog qhov tseem ceeb rau kev ua tiav ib lub cev thiab noj qab haus huv lub cev.
Cov nram qab no yog ib qho kev teev npe ntawm cov kws tshaj lij ntawm cov neeg nyiam muaj zog:
- Oats (siab nyob rau hauv fiber, kho txhim digestion / nce metabolism)
- Qe (protein ntau, nqaij ntshiv)
- Zaub ntsuab (antioxidants, txo qhov o)
- Apples (antioxidants, txo o thiab / metabolism)
- Cov nqaij ntshiv / nqaij ntses (amino acids, protein ntau qhov chaw, leeg nqaij)
Puas Muaj Kas Phees Noj Qab Haus Huv?
Peb yuav tsum haus dej kas fes? Qhov no yog ib lo lus nug zoo heev thiab txawm hais tias tsis yog qhov zoo tshaj plaws rau qee yam, cov kev tshawb fawb tag nrho qhia kas fes kom zoo rau peb txoj kev noj qab haus huv thiab kev nyab xeeb .
Kas fes muaj antioxidants tab sis kuj muaj caffeine. Cov tshuaj Caffeine yog ib qho kev ua kom pom tau tias yuav ua rau peb tus nqi muaj zog npaum li cas. Muaj ntau tus neeg ncaws pob siv kas fes ua ntej kev haus dej ua ntej yuav tau txais txiaj ntsig los ntawm cov nyhuv no. Tsawg tshaj rau kev siv tshuaj (1-2 khob) ntawm kas fes tau pom tias yuav ua kom kev ua kis las zoo dua.
Haus dej kas fes haus 30 nas this ua ntej ce yog hais tias muaj qhov zoo tshaj plaws ergogenic tau. Nws tau pom tias yuav ua kom peb kev ruaj khov thiab pab kom peb siv zog ntev zog.
Kas fes kuj qhia txog kev txhim kho peb lub hlwb thiab nce qib zog. Qhov kev xav meej meej txhawb nqa kev ua haujlwm zoo dua thiab ua haujlwm zoo. Kas fes kuj pom tias yuav txo qhov mob qog nqaij hlav mob.
Kas fes kuj muaj cov tshuaj tua kab mob uas muaj zog txaus kom txo tau cov kab mob ntev ntev thiab muaj kab mob. Cov kev tshawb fawb pom tau tias nws pab cov neeg uas raug mob ntawm Parkinson tus kab mob thiab txo qis ntawm gallstones.
Vim tias caffeine yog ib qho stimulant, nws tau pom zoo nrog koj tus kws kho mob yog tias koj yog hypertensive, cev xeeb tub, muaj tus kab mob plawv, los yog cov neeg laus ua ntej haus kasfes.
Noj Cov Khoom Noj Khoom Haus Txhua Hnub
Superfoods ua si ib qho tseem ceeb hauv kev ua tiav thiab tswj xyuas lub cev noj qab nyob zoo. Nutritionists yuav sib txawv hauv lawv cov npe ntawm cov khoom noj uas zoo tshaj plaws tiam sis pom zoo tias lawv yog txhua yam tseem ceeb. Kev noj ntau ntau yam khoom noj txhua hnub yuav ua rau cov kev xav kom haum rau lub cev ua haujlwm.
Pib nrog cov nram qab no superfoods rau kev noj qab haus huv thiab kev nyab xeeb:
- Oats (siab nyob rau hauv fiber, zoo digestion, lub plawv noj qab haus huv)
- Blueberries (antioxidants, txo qhov o, mob cancer)
- Apples (antioxidants, txo o, poob phaus)
- Ntsuab tshuaj yej (antioxidants, nce metabolism, poob phaus)
- Flaxseed (qhov tseem ceeb fatty acids, nce cov metabolism hauv, txo qhov o)
- Broccoli (antioxidants, mob cancer-fighting, detox)
- Kua mis nyeem qaub (calcium, probiotic, kev txhim kho digestion, pob txha noj qab haus huv)
- Txiv roj roj (monounsaturated fatty acids (MUFAs) / lub plawv mob)
- Taum (siab nyob rau hauv fiber, antioxidants, lub hlwb zoo tuaj)
- Cinnamon (antioxidants, detox, kho cov txuj lom)
> Qhov chaw:
> Di Noia J. Defining Powerhouse Txiv Hmab Txiv Ntoo thiab Cov Zaub: Lub Hauv Paus Xeeb As Kiv. Tiv Thaiv Mob Hlav . 2014; 11: 130390.
> Emilio Ros, Kev Noj Qab Haus Huv Ntawm Cov Txiv Neej, Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv, 2010
> Erica R Goldstein li al., Cov koom haum thoob ntiaj teb kev noj zaub mov kev noj qab haus huv muaj xws li: caffeine thiab kev ua tau zoo, 1/27/10
> Cov Tshuaj Kuav Tshuaj Kuav Tshuaj Endocrinology & Metabolism, Dej Txheem Thermogenesis, Michael Boschmann, 7/2/13