Cov No Yog 14 Ntawm Cov Zaub Zoo Tshaj Rau Lub Ntiaj Teb

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

Txhua tus paub qhov ntawd cov zaub ntsuab yog qhov zoo rau kev noj qab haus huvCov. Cov zaub feem ntau tsis muaj calories ntau tab sis muaj vitamins, minerals thiab fiber ntau.

Txawm li cas los xij, qee cov zaub nws sawv ntawm tus so nrog cov txiaj ntsig kev noj qab haus huv ntxiv. Ntawm no 14 ntawm cov zaub zoo tshaj plaws Hauv Ntiaj Teb thiab vim li cas koj yuav tsum suav nrog lawv hauv koj cov zaub mov noj.

1. Zaub ntsuab

No ib zaub nplooj yog ib tug ntawm cov zaub kom zoo tshajCov. Ib khob (30 grams) ntawm cov zaub ntsuab nyoos muab 56% ntawm qhov yuav tsum tau ntawm cov tshuaj vitamin A ntxiv rau txhua hnub yuav tsum muaj cov vitamin K - tag nrho tsuas muaj 7 calories. Zaub ntsuab nphob kuj muaj ntau yam tshuaj tua kab mob uas tuaj yeem pab txo qis kev mob nkeeg. Ib txoj kev tshawb nrhiav pom tias cov zaub ntsuab nplooj ntsuab xws li zaub ntsuab tau ntau hauv beta-carotene thiab lutein, ob hom antioxidant cuam tshuam nrog txo kev pheej hmoo ntawm kev mob qog noj ntshav.

2. Carrots

Carrots muaj nyiaj ntau ntawm cov vitamin A, uas muab 428% ntawm qhov pom zoo txhua hnub muaj nqis hauv tsuas yog ib khob (128 grams). Lawv muaj beta-carotene, ib qho tshuaj antioxidant uas muab cov carrots rau lawv cov xim txiv kab ntxwv thiab tuaj yeem pab tiv thaiv qog noj ntshav.

3. Zaub cob pob

Lawv muaj ntau nyob rau hauv cov leej faj uas muaj cov tshuaj hu ua glucosinolate, thiab sulforaphane, uas yog cov khoom ntawm glucosinolate. Sulfaraphane tau pom tias muaj kev tiv thaiv tawm tsam mob qog nqaij hlav.

4. Qej

Qej muaj keeb kwm ntev ua keeb kwm cog qoob loo nyob hauv Suav teb ancient thiab tim lyiv teb chaws. Lub ntsiab nquag muaj nyob rau hauv qej yog allicin - ib tsob nroj paj ntoo uas muaj txiaj ntsig zoo rau ntau yam txiaj ntsig ntawm qej. Ntau cov kev tshawb fawb tau pom tias qij tuaj yeem tswj ntshav qab zib kom zoo li txhawb kev noj qab haus huv.

5. Zaub pob ntawm nplooj ntoo

Zoo li zaub cob pob, Zaub pob qe yog ib tug tswvcuab ntawm tsob ntoo zaub zaub paj zoo nkauj thiab muaj tsob zaub paj me ib yam li zaub cob pob. Zaub pob hlav kuj tseem muaj cov tshuaj campherol - ib qho tshuaj antioxidant tuaj yeem muaj peev xwm ua tau zoo tshwj xeeb los tiv thaiv kev puas tsuaj ntawm tes. Kev tshawb nrhiav tsiaj pom tias campherol tuaj yeem tiv thaiv oxidative cell puas thiab tiv thaiv kab mob ntev.

6. Cale

Zoo li lwm cov zaub ntsuab nplooj, kale yog paub zoo rau nws cov txiaj ntsig kev noj qab haus huv, suav nrog nws cov as-ham thiab cov ntsiab lus antioxidant.

7. Ntsuab peas

Peas raug suav hais tias yog zaub hmoov. Qhov no txhais tau hais tias nws muaj carbohydrates ntau thiab calories ntau dua li cov zaub uas tsis muaj zaub mov thiab yuav cuam tshuam rau cov ntshav qab zib cov ntshav thaum noj ntau. Ib lub khob (160 grams) ntawm cov taum ntsuab ntsuab muaj 9 grams fiber, 9 grams protein thiab vitamins A, C thiab K, riboflavin, thiamine, niacin thiab folate.

8. Cov Ntawv Hmoob Hauv Tebchaws

Swiss chard tsis tshua muaj calories, tab sis muaj ntau yam tseem ceeb vitamins thiab minerals. Ib lub khob (36 grams) tsuas muaj 7 calories, tab sis 1 gram ntawm fiber, 1 gram ntawm cov protein thiab ntau cov vitamins A, C thiab K, manganese thiab magnesium. Swiss chard yog lub npe tshwj xeeb rau nws lub peev xwm los tiv thaiv kev puas tsuaj los ntawm ntshav qab zib.

9. Qhiav

Qhiav hauv paus yog siv ua txuj lom hauv txhua yam los ntawm zaub lauj kaub tais diav mus rau cov khoom qab zib. Qhiav kuj tau siv ua tshuaj ntsuab rau kab mob. Ntau cov kev tshawb fawb tau paub tseeb cov txiaj ntsig zoo ntawm qhiav ntawm xeev siab. Hauv kev tshawb nrhiav txog 12 qhov kev tshawb fawb thiab ze li ntawm 1,300 tus poj niam cev xeeb tub, qhiav txo kev xeev siab piv nrog cov placebo.

10. Asparagus

Tsuas yog ib nrab khob (90 grams) ntawm asparagus muab ib feem peb ntawm cov kev xav tau niaj hnub ntawm folic acid. Qhov nyiaj no tseem muab ntau selenium, vitamin K, thiamine thiab riboflavin. Kev tau folate txaus los ntawm cov chaw zoo li tshuaj asparagus tuaj yeem muab kev tiv thaiv qee yam kabmob.

11. Liab zaub pob

No ib zaub belongs rau cruciferous tsev neeg cov zaub thiab muaj cov tshuaj antioxidant thiab lub zog noj qab haus huv. Ib lub khob (89 grams) ntawm cov zaub qhwv nyoos liab muaj 2 grams ntawm fiber ntau, ntxiv rau 85% ntawm kev noj haus txhua hnub ntawm cov vitamins C. Cov zaub qhwv liab yog nplua nuj hauv anthocyanins - ib pawg ntawm cov tebchaw uas pab txhawb nws cov xim sib txawv, thiab raws li tag nrho pawg ntawm cov txiaj ntsig kev noj qab haus huv.

12. Qos qos yaj ywm

Cov qos yaj ywm qab zib muaj cov xim txiv kab ntxwv, qab qab saj thiab cov txiaj ntsig zoo rau lub cev. Qhov nruab nrab qos yaj ywm muaj 4 gram ntawm fiber, 2 grams protein thiab ib tug zoo npaum li cas ntawm vitamin C, vitamin B6, poov tshuaj thiab manganese. Lawv kuj tseem muaj ntau cov vitamins A hu ua beta-carotene.

13. Collard zaub

Collard zaub ntsuab yog cov nplooj zaub ntsuab, ib tug nkauj muam nus cov zaub qhwv thiab zaub paj ntsuab, nrog cov nplooj loj loj. Nws yog nplua nuj nyob hauv cov zaub tsis zoo. Ib khob (190 grams) muaj 5 grams fiber, 4 grams protein thiab 27% ntawm kev xav tau calcium txhua hnub.

14. Alabash

Kuj hu ua turnip, alabash yog super noj qab haus huv zaubuas tuaj yeem noj nyoos lossis siav. Txawm li cas los xij, cov khoom siv yog muaj fiber ntau. Cov kev tshawb fawb qhia tias cov ntsiab lus ntawm cov tshuaj tiv thaiv kab mob antioxidant hauv alabasha ua rau nws ua ib qho cuab yeej muaj zog tiv thaiv kev mob thiab mob ntshav qab zib.