2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Hauv tsab xov xwm no peb nthuav qhia koj cov khoom noj zoo tshaj plaws rau kev noj qab haus huv, muaj zog, ci ntsa iab.
Koj lub cev yuav tsum tau tsim kho cov qog ua haujlwm tas mus li ua rau koj cov rau tes thiab xav tau zaub mov zoo rau qee yam as-ham kom sib npaug ntawm cov txheej txheem, hais tias Megan Wolf, tus kws qhia khoom noj khoom haus sau npe hauv New York.
Xws li cov khoom noj no rau hauv koj cov zaub mov tsis tu ncua thiab koj lub cev yuav muaj cov khoom noj uas tsim nyog rau cov ntsia hlau zoo. Yog tias koj haus lawv tsis tu ncua, koj yuav zoo siab tsis yog lub zog thiab ci ntawm koj cov rau tes, tab sis kuj koj kev noj qab haus huv tag nrho.
1. Edamame - cysteine thiab folate
Edamame taum pauv muab cysteine - ib qho amino acid xav tau rau kev tsim cov protein keratin, uas yog ib lub tuam tsev tseem ceeb ntawm koj cov rau tes. Dab tsi ntxiv, edamame tseem yog qhov zoo ntawm folate, xav tau los tsim thiab ntxiv dag zog rau tes tshiab.
Sim:
Ua rau koj salsa los ntawm kev sib xyaw tev ntawm walnuts, tws qej, diced txiv lws suav, qab zib pob kws thiab kua txiv qaub. Lwm qhov kev xaiv yog lub caij noj tshais ntawm stewed edamame nrog chili hmoov.
2. Qe - biotin
Qe yog ib qho khoom noj zoo tshaj plaws ntawm biotin, vitamin B, uas txhawb cov khoom tsim cov protein rau hauv cov ntsia hlau loj, cov nqaij ua txhawb koj cov rau tes.
Biotin tau pom tias ua rau kom cov tuab tuab ntawm koj cov rau tes thiab tuaj yeem tiv thaiv lawv los ntawm kev nkig thiab puas yooj yim. Nws yog qhov zoo tshaj rau noj biotin nrog zaub mov yog tias ua tau, raws li hauv ntau cov tshuaj tiv thaiv qib siab biotin tuaj yeem cuam tshuam qee qhov kev kuaj mob.
Sim:
Ua txau cov qe nrog tws nqaij ntses salmon thiab taum broccoli (lwm qhov ob zoo ntawm biotin).
3. Cashews - zinc
Cov zinc hauv cov txiv ntseej yog qhov tseem ceeb rau kev faib tawm ntawm tes thiab protein ua kom sib haum - ob qho no tseem ceeb heev rau koj cov ntsia hlau tsis tu ncua. Koj xav tau cov vitamins no nyob rau txhua hnub vim tias koj lub cev khaws tsis tau nws ntev. Tswj kom txaus hauv koj cov zaub mov noj yuav ua kom koj cov rau tes ci thiab muaj zog. Yog tias lawv qhuav thiab tsis muaj zog, qhov no yog cov cim qhia tias koj lub cev tsis muaj zinc.
Sim:
Txha cov kua txiv ntsej muag nyob ib hmo hauv tub yees. Hnub tom qab, tov nws nrog txiv tsawb hlais, hlais hnub thiab txiv mis nyuj.
4. Cov qos yaj ywm qab zib - vitamin A
Yees Duab: Tus Neeg Siv # 170618
Tsuas yog 1 lub qos muab rau koj kom muaj qhov feem pua loj npaum li 561% ntawm kev noj zaub mov noj txhua hnub ntawm cov vitamin A, uas pab ua rau cov ntsia thawv ua haujlwm kom yug me nyuam tau zoo. Thaum koj cov khoom noj tsis zoo rau koj txaus cov vitamin A, koj cov rau tes yuav pib tawg thiab cais ua ob kab.
Sim:
Mash lub hau qos qab zib. Rau ntsuab aroma, ntxiv tws sage, thiab yog tias koj xav tau lub qab zib saj, ntxiv cinnamon thiab maple phoov.
5. Cov kua txob daj - vitamin C
Peb tu siab rau cov txiv kab ntxwv, tab sis cov kua txob daj yeej tuav ntawm cov ntsiab lus ntawm cov vitamin C, uas yog qhov tsim nyog rau kev tsim khoom ntawm collagen / ib qho qauv protein hauv koj cov rau tes /. Collagen ntau lawm txo nrog lub hnub nyoog, uas tuaj yeem ua rau cov ntsia hlau tsis muaj zog thiab tsis muaj zog, yog li nws tseem ceeb heev kom noj cov zaub mov ntau nyob hauv cov vitamin C kom lawv noj qab haus huv thiab muaj zog. 1 lub daj loj kua txob muab 4 zaug qhov pom zoo noj txhua hnub ntawm cov vitamin C.
Sim:
Marinate txhoov daj kua txob hauv qhov sib tov ntawm txiv roj roj, cawv txiv hmab vinegar, minced qej thiab tws rosemary li 2 teev. Txias ua ntej noj mov.
Pom zoo:
Kev Noj Qab Haus Huv Tshaj Thiab Muaj Zaub Zoo Tshaj Plaws
Cov zaub yog lub txiaj ntsig zoo tiag tiag uas muaj cov txiaj ntsig zoo rau lub cev. Hauv cov zaub peb tuaj yeem pom feem ntau ntawm cov tshuaj uas tsim nyog rau kev noj haus thiab dej hauv lub cev. Lawv tsis muaj calories ntau, ua rau lawv xaiv qhov zoo rau txhua yam khoom noj kom tswj tau qhov hnyav thiab roj (cholesterol).
Cov Zaub Mov Zoo Rau Cov Plaub Hau Noj Qab Haus Huv Thiab Cov Rau Tes Zoo Li Cas?
Nws tsis pub leejtwg paub tias khoom noj khoom haus ua si lub luag haujlwm tseem ceeb hauv kev tu plaub hau thiab ntsia thawv. Ib qho tseem ceeb heev ntawm no yog omega-3 fatty acids, uas muaj nyob hauv cov zaub mov xws li salmon lossis noob taub dag.
Cov Lus Qhia Rau Kev Yoo Mov Kom Noj Qab Haus Huv Uas Tsis Ua Teeb Meem Rau Kev Noj Qab Haus Huv
Lub Koom Txoos yoo mov xav tau kev ua tiav kev cais tawm ntawm cov nqaij thiab cov tsiaj. Tab sis lub tswv yim yog los ntxuav tsis yog lub cev nkaus xwb tab sis kuj ntsuj plig. Vim li ntawd nws yog qhov zoo uas yuav tsum yoo yoo yoo yuv tsum tsis ua tej yam xwm txheej hauv ntiaj teb, kev ua nkauj ua nraug thiab feem ntau ua raws li kev txo hwj chim thaum yoo mov.
Qe: Cov Zaub Mov Zoo Tshaj Plaws Rau Kev Noj Qab Haus Huv
Peb tau paub rau xyoo hais tias cov kws noj zaub mov muaj teeb meem ntsib teeb meem seb puas yuav txwv tsis pub muaj qe vim muaj cov roj lossis txhawm rau nce ntxiv, muab lawv cov nplua nuj nyob hauv cov protein, vitamins thiab minerals. Cov kev tshawb fawb txog niaj hnub tam sim no tau qhia tias lub qe yog zaub mov noj qab haus huv rau txhua tus neeg, txawm tias cov neeg muaj kev rog siab yuav tuaj yeem them ib hnub.
Cov Zaub Mov Dab Tsi Los Noj Rau Cov Ntsia Hlau Zoo
Txhua tus poj niam tau raug ua ntau yam haujlwm hauv tsev xws li ntxhua [tais diav], ntxuav chav dej thiab ntxuav muag. Ntau txoj kev npaj ua thiab tshwj xeeb yog kev ntseeg yuav ua mob rau cov ntsia hlau. Yog tias yooj yim, hnav cov hnab looj tes roj hmab.
