Khoom Noj Khoom Haus Los Tiv Thaiv

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Khoom noj khoom haus los tiv thaiv tsis txhais qhov kev txiav txim siab zoo ntawm calories, kev noj ntau yam khoom txawv lossis kev sib txawv ntawm cov khoom xyaw sib txawv. Theej, nws yog kev noj haus zoo rau lub cev thiab yuav tsum tsis txhob pom tias tsuas yog txoj hauv kev kom poob phaus, txawm hais tias nws tuaj yeem yog qhov zoo rau cov khoom noj no.

Yog li, peb lub cev reacts nrog o yog tias cov kab mob los yog kab mob nkag mus rau nws. Nws yog tom qab ntawd cov leukocytes thiab ntau yam tshuaj lom neeg lub cev tuaj rau hauv txoj kev cawm, uas pab ua kom lub cev tsis zoo.

Txawm li cas los xij, yog tias qhov mob tshwm sim mob ntev, ces nws tuaj yeem ua rau ua xua, hawb pob, mob caj dab, mob plawv, mob qog noj ntshav, thiab laus ua ntej. Kev phom sij ntawm qhov xwm txheej no nyob hauv qhov tseeb hais tias txheej txheem mob tuaj yeem hla dhau yam tsis muaj tsos mob. Cov kev pheej hmoo txaus ntshai rau qhov no yog:

- Rog dhau;

- Kev noj haus tsis zoo;

- Haus luam yeeb;

- Ntshav Qab Zib;

- Sedentary txoj kev ua neej;

- Kev ntxhov siab;

- Cov kab mob ntawm cov pos hniav;

- Cov kab mob mus ntev.

Cov khoom xyaw ntawm cov khoom noj tiv thaiv

Cov hauv paus ntsiab lus ntawm kev tiv thaiv kev noj qab haus huv yog tsom kev ncaj qha ntawm kev txo qis mob. Ntxiv rau kev qoj ib ce, pw kom txaus thiab txo qis kev ntxhov siab, koj yuav tsum tsom koj cov khoom noj kom zoo rau cov khoom xyaw hauv qab no:

1. Cov zaub noj kom muaj nuj nqis

Lawv yuav tsum ua ib nrab ntawm koj cov zaub mov noj. Cov pab pawg no suav nrog: cov zaub tshiab, cov qhob cij ci, mov ci, oats, millet, buckwheat thiab legumes. Hauv qhov no, ceev carbs yog qhov tsis tsim nyog. Koj yuav tsum tau cais tawm ntawm koj cov khob cij dawb, ncuav ci, taum pauv cov hmoov nplej thiab cov khoom lag luam zoo sib xws.

2. Rog

Lawv yuav tsum tsim txog li ntawm 1/3 ntawm koj cov ntawv qhia zaub mov. Cov rog uas zoo yuav pab koj lub zog txhua hnub thiab nqus tau lwm yam khoom noj kom yooj yim dua.

Ib qho ntawm cov khoom lag luam tseem ceeb ntawm no yog cov txiv roj roj. Koj tuaj yeem tso ntxiv anti-inflammatory khoom noj khoom haus walnuts, noob flax, avocados thiab oily ntses. Hauv qhov no, nws yog ib qho tseem ceeb kom muaj qhov sib npaug ntawm cov kua qaub ntawm ntau hom, uas yog kom muab kev nyiam rau omega-3 thiab sim txo qis kev siv omega-6 cov rog.

3. Cov nqaij ua haujlwm

Qhov seem 20-30% ntawm koj cov zaub mov noj yuav tsum yog nyob nrog cov as-ham no. Yog tias lawv tau muab rho tawm los ntawm cov nroj tsuag, tom qab ntawd lawv yuav pab tsis tsuas yog ua kom koj lub zog, tab sis kuj txo qis kev pheej hmoo ntawm kev tsim mob qog noj ntshav thiab mob plawv. Cov khoom noj muaj txiaj ntsig zoo ntawm protein yog: lentils, taum, noob txiv, prunes, asparagus, qaib ntxhw thiab nqaij qaib, ntses dawb, tawv tawv cheese, yogurt.

4. Cov vitamins

Koj tuaj yeem coj lawv raws li ntau yam khoom noj pab txhawb nqa, tab sis nws yog qhov zoo tshaj yog cia siab rau cov zaub mov hauv ntuj uas lawv muaj hauv qhov tsim nyog txaus.

Cov vitamins C, D thiab E, selenium, carotenoids, folic acid, calcium yuav tsum muaj nyob hauv koj cov zaub mov tiv thaiv kev rog. Koj tuaj yeem saturate koj lub cev nrog phytonutrients los ntawm txiv hmab txiv ntoo thiab zaub, thiab koj lub cev nrog cov vitamin D los ntawm lub hnub ci.

Koj yuav tsum muaj cov khoom dab tsi hauv koj cov khoom noj tiv thaiv?

1. Cov zaub ntsuab ntsuab - muaj cov phytonutrients thiab cov tshuaj antioxidant, tiv thaiv hlwb los ntawm kev puas tsuaj, tiv thaiv kom cov hlab ntsha tsis khov thiab txhim kho cov txheej txheem o;

2. Blueberries - cov txiv hmab txiv ntoo no tuaj yeem cuam tshuam rau cov dawb radicals. Koj tuaj yeem ntxiv rau oatmeal lossis yogurt;

3. Tshuaj yej - cov nplooj ntawm cov xim dub thiab ntsuab muaj cov khoom ua lub zog;

4. Cov khoom noj siv mis - yog qhov zoo rau lub zog tiv thaiv kab mob thiab pab tswj kev sib npaug ntawm cov kab mob hauv plab. Cov kua mis nyeem qaub yog muaj probiotics uas tswj cov qib ntawm cov kabmob zoo. Zoo li cov khoom no muaj kombucha, kimchi thiab sauerkraut;

5. Qij - tuaj yeem hais tau tias nws yog tshuaj tua kab mob uas muaj yam tshuaj tua kabmob thiab tua kabmob zoo;

6. Qhiav - txuj lom zoo ua rau muaj mob huam tuaj. Koj tuaj yeem ntxiv nws rau koj cov dej qab zib thiab teas;

7. Turmeric - muaj cov khoom zoo los tiv thaiv zoo, uas yog vim muaj cov ntsiab lus ntawm polyphenols, uas muab turmeric nws cov yam ntxwv xim daj.

Nws tseem muaj txiaj ntsig zoo ntxiv rau koj cov kev noj haus oregano, kua txob, coriander, cloves, cinnamon. Txawm tias ib qho me me ntawm cov txuj lom thiab tshuaj ntsuab suppresses kev ua ub no.

Tib lub sijhawm, cov khoom lag luam hauv qab no yuav tsum raug zam:

- Cov zaub mov kib;

- Cov khoom muaj cov rog pauv;

- Qab Zib (suav nrog nws hloov chaw);

- Refined hmoov;

- Kev quav cawv.

Hauv cov khoom noj khoom haus tshuaj tiv thaiv ploj lawm tej kev txwv nruj heev. Cov zaub mov noj muaj ntau yam sib txawv, sib npaug thiab noj qab nyob zoo, thiab ntxiv rau siv tau tas li thiab tsis ua mob rau lub cev hauv ib txoj kev twg. Hauv lub sijhawm ntev nws yuav pab kom koj zam ntau yam kabmob muaj kabmob hnyav.