Cov niam txiv tau ua npau suav nrog cov tswv yim noj zaub mov kom pab tau cov kev xav tau ntawm cov me nyuam loj hlob, tab sis tag nrho cov ntaub ntawv tuaj yeem yooj yim. Cov antioxidants yog tshwj xeeb tshaj yog ruam tag, tab sis tseem ceeb txaus kom tsim nyog qee cov xim.
Ntawm no yog cov tswv yim thiab cov tswv yim pab cov niam txiv tuaj yeem siv cov tshuaj antioxidants thiab reap cov kev pab cuam los ntawm kev ua rau lawv noj txhua hnub.
Antioxidants yog dab tsi?
Cov txheej txheem ntawm lub cev tsim cov khoom ua kom paub tias dawb radicals. Cov tshuaj no tuaj yeem tua thiab ua kom puas tsuaj noj qab nyob zoo thiab dhau sij hawm tuaj yeem ua rau lub cev tsis zoo nyob hauv lub cev. Dawb radicals kuj txhawb kev mob, uas tseem ua kev puas tsuaj rau kev noj qab haus huv hlwb. Ntev npaum li cas ntawm cov dawb radical puas tau txuas rau mob cancer, plawv mob plawv, thiab lwm yam kab mob kev nyuab siab.
Nov yog qhov uas antioxidants tuaj rau hauv. Antioxidants yog cov khoom uas ua kom puas ntsoog dawb radicals thiab yog li ntawd tiv thaiv cov kev noj qab haus huv hlwb. Antioxidants muaj nyob hauv ntau yam khoom noj - muaj ntau yam yog cov nroj tsuag. Txiv hmab txiv ntoo, zaub, legumes, thiab whole grains yog qee qhov chaw tshaj plaws zoo tshaj plaws.
Ntxiv nrog rau ntau lwm yam tseem ceeb, cov vitamins A, C, thiab E ntxiv rau cov ntxhuav selenium kuj yog cais ua cov antioxidants. Antioxidants kuj pom muaj raws li ib feem ntawm cov nroj tsuag raws cov ntsiab lus hu ua phytochemicals.
Piv txwv xws li polyphenols tiv thaiv cov nroj tsuag ntawm kev puas tsuaj, thiab flavonoids, cov yeeb yuj pigments uas muab cov khoom noj cog lawv cov cim ntxoov ntxoo.
Cov txiv hmab txiv ntoo thiab cov me nyuam mos liab hauv qab txhua ob peb hnub yuav tsis txaus rau koj tus me nyuam kom tau raws li lawv cov kev tiv thaiv antioxidant. Kom tau qhov zoo tshaj plaws, cov niam txiv thiab cov menyuam tuaj yeem ua hauj lwm ua ke kom nrhiav tau cov hau kev los ua kom lawv cov khoom haum hauv kev noj haus.
A + Cov Chaw
Antioxidants muaj kev yoojyim rau cov menyuam yaus ntawm txhua yam khoom noj khoom haus rau menyuam yaus. Ntawm no yog tsib lub hnub qub chaw.
Berries
Coj koj tuaj. Tag nrho cov hom berries yog teem nrog antioxidants. Strawberries, blackberries, qus blueberries, cherries, thiab cranberries yog ib txhia. Cov xim dub txhais tau tias lawv yog cov nplua nuj nyob hauv cov pigments thiab qhov tawg ntawm qhov tsw ua rau lawv tshwj xeeb tshaj rau cov me me palates.
Nplooj ntsuab
Ntsuab veggies zoo li spinach, Swiss chard, lwm yam, pob zeb, thiab collard cov zaub ntsuab yog nto moo rau kev ua kom muaj nuj nqis. Cov nplooj ntsuab zoo li pob zeb thiab cov tsoos tsho zoo nkauj me ntsis thiab tsis tuaj yeem hais lus rau cov me nyuam thaum ua nyoos, tab sis ua noj ua ke yuav pab kom lawv sweeter thiab yooj yim dua zom.
Txiv lws suav Khoom
Txiv lws suav khoom khwv tau kom muaj cov kua qaub ntsuab, muaj xim liab flavonoid kuj muaj nyob rau hauv liab dawb txiv lws zoov thiab cov txiv neej. Siav lws suav muaj ntau lub txiv lycopene ntau dua li cov txiv lws suav es zoo siab rau cov txiv lws suav, marinara sauce, chili, thiab kua txiv lws suav.
Raisins
Cov txiv hmab txiv ntoo qhuav muaj ib qho tshuaj tiv thaiv kab mob antioxidants. Zoo ib yam li cov txiv hmab txiv ntoo (thiab txiv hmab txiv ntoo rau txiv maum txiv ntoo), raisins yog ib qho yooj yim rau cov me nyuam ua lwm yam khoom noj kom zoo rau chewy candies.
Tag Nrho Cov Nroj Tsuag
Muaj tsawg dua qhov paub txog cov tshuaj antioxidants, cov txiv hmab txiv ntoo , cov txiv hmab txiv ntoo, pias pias, thiab pias puv pias thiab cov tshuaj tiv thaiv antioxidants.
Kev noj qab haus huv tas li no tau txuas rau kev tiv thaiv kab mob xws li kab mob plawv, cancer, thiab ntshav qab zib. Tau txais cov me nyuam yaus pib tag nrho cov nplej thaum ntxov es tsis txhob siv cov "white" nplej ntau.
Txoj Kev Tau Ntxiv
Hloov cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo, ua rau cov me nyuam koom rau hauv kev xaiv thiab xaiv cov hom antioxidants uas lawv xav noj txhua hnub los ntawm hnub. Nov yog ob peb lub tswv yim thiab zaub mov txawv los pab koj cov zaub mov zoo.
Smoothies
Smoothies pub rau tons ntawm cov khoom noj uas muaj cov tshuaj antioxidant tshiab, txias, thiab lwm yam. Txawm tias koj xaiv cov txiv hmab txiv ntoo los yog cov txiv hmab txiv ntoo tshiab, cov antioxidants muaj pleniful.
Koj tuaj yeem ua cov no rau cov pib:
- Peanut Butter Banana Blueberry Acai Smoothie
- Wild Blueberry Cheesecake Smoothie
- Energizing Matcha txiv nkhaus taw ntsuab Smoothie
Pizza
Yog, pizza. Muab cov qoob loo pov tseg tag nrho, lycopene nplua nuj soob ntses, thiab ib daim npog dawb paug rau pawg veggies. Sim ua daim ntawv qhia no.
Kale thiab Butternut Squash Pizza
Ua 12 slices
1 pob qhuav dhia poov xab
1 teaspoon qab zib
1 khob dej sov
1 ½ khob tag nrho cov nplej pastry hmoov nplej
1 ½ khob tag nrho cov hom phiaj hmoov nplej
1 tablespoon kosher ntsev
3 tablespoons ntxiv nkauj xwb tus txiv roj roj, faib
1 khob marinara ntses
6 ooj sliced cheese provolone
2 khob ci iab butternut squash *
2 khob tws tshiab ntxiv
6 ooj shredded part-skim mozzarella cheese
- Muab cov poov, cov piam thaj thiab dej tso rau hauv ib lub khob loj loj thiab ua kom sib xyaw. Cia kom so rau 15 feeb.
- Muab cov tais thiab ntsev tso rau hauv lub tais ntawm ib qho hluav taws xob tov nrog ib lub khob noom cookie. Ntxiv cov poov xab ntsev thiab 1 tablespoon ntawm txiv roj roj. Khiav tshuab hauv qis kom txog thaum cov khoom xyaw yog cia ua ke, mam li nce ceev medium rau 3 mus rau 4 feeb, txog thaum lub khob noom tuaj yeem ua ke hauv ib lub pob loj.
- Hloov lub khob noom rau lub tais roj thiab npog nrog ib chav ntxhua khaub ncaws. Cia ntxiv rau ib teev.
- Preheat qhov cub kom 450F thiab tso ib lub laujkaub 13x18 rau hauv kom dhau mus sov. Thaum lub khob noom cag tau nce lawm, tig tawm mus rau ib qho chaw sib zog zom zaws thiab yob siv ib rab nawj.
- Ua tib zoo tshem daim ntawv thawm ntim los ntawm qhov cub thiab xau nrog 2 seem ntawm cov roj txiv roj. Hloov tawm paj npleg kom yoojyim thiab maj mam nias lub khob noom cookie rau lub hau ntawm lub laujkaub.
- Sab saum toj nrog marinara, provolone, squash, kale thiab thaum kawg, mozzarella.
- Ci rau 16 feeb, tig lub lauj kaub ib nrab ntawm kev ua noj.
Txoj Kev Ntsuas
Lwm lub cib fim rau tag nrho cov nplej, nrog rau tej yam ntuj tso los ntawm cov txiv hmab txiv ntoo qhuav. Ua ib tug ntse ntawm ntse hnyuv taum, cov txiv ntseej (lwm qhov zoo ntawm cov tshuaj tua kab mob antioxidants), thiab ob peb txhais tes ntawm koj cov menyuam nyiam cov txiv hmab txiv ntoo qhuav. Sim cov zaub mov txawv:
Kub thiab Cereals txias
Oats yog tag nrho grain qhov pib rau ob qho tib si granola thiab ib tug thaum sawv ntxov lub tais ntawm oatmeal. Tsis tas li ntawd, ib daim ntawv qhia zoo li qhov no yog ib qho yooj yim rau pob nrog tsev kawm ntawv.
Txiv ntseej-dawb Granola
Ua rau 3 1/2 khob
2 ½ khob duav ool
½ khob shredded txiv maj phaub
¼ teaspoon kosher ntsev
1/3 khob txiv qaub kua txiv los yog agave nectar
1 tablespoon canola roj
1 khob qhuav cranberries
- Preheat qhov cub kom 300F.
- Txau ib daim ntawv ci loj nrog cov tshuaj tsw qab. Sib koom noj oats, txiv maj phaub, ntsev, Maple phoov, thiab roj hmab canola nyob rau hauv ib lub tais loj.
- Tua zoo thiab xa mus rau cov ntawv ci.
- Ci, stirring Qee zaus, kom txog thaum Golden xim av (txog 15 mus rau 20 feeb). Tshem tawm ntawm qhov cub.
- Thaum txias, sib tov nyob rau hauv qhuav cranberries. Khaws rau hauv lub thawv rau lub dav hlau mus txog 1 lub lim tiam.
> Qhov chaw:
> Singh R, Devi S, Gollen R. Qhov dawb radical nyob rau hauv atherosclerosis, mob ntshav qab zib thiab dyslipidaemia: loj tshaj-tshaj-lub neej. Diabetes Metab Res Rev. 2015 Feb; 31 (2): 113-26.
> Ntuag; Phenolic Tebchaw Cov Cereal thiab Lawv Cov Kab Mob Antioxidant. Crit Rev Khoom noj khoom haus Sci Nutr. 2016; 56 (1): 25-35