Sab Saum Toj 10 Cov Khoom Noj Pom Zoo Nyob Rau Hauv Lub Tshav Kub

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

Yog tias koj xav paub yam khoom noj zoo tshaj plaws uas yuav tsum tau noj nyob rau hnub kub kub, xyuas peb daim ntawv teev cov lus qhia tshiab uas yuav ua rau koj txias lub caij ntuj sov no.

1. Melon

Cov tshuaj antioxidant hauv cov txiv cev muaj peev xwm txo qis kev mob qog noj ntshav, mob ntshav qab zib, mob plawv thiab mob caj dab. Nws muaj ntau ntawm cov vitamins A thiab C, nrog rau cov potassium. Nws pab rau cov leeg thiab ua haujlwm ntawm cov leeg hlwb, thiab txo qis kev pheej hmoo ntshav siab.

Txiv mab txiv ntoo pab muab dej rau peb, uas yog ib qho tseem ceeb heev thaum lub caij sov. Txawm hais tias nws qab qab zib, nws haum cov zaub mov ntawm cov ntshav qab zib. Ib lub tais ntawm cov txiv ntseej muaj rau koj 45 calories thiab 12 gram carbohydrates.

2. Dib lauj

Ib qho kev pab ntawm cov dib tsuas muaj 16 calories thiab 4 gram carbohydrates. Nws yog qhov zoo dua rau noj cucumbers nrog tev thiab noob, vim tias lawv yog cov nplua nuj hauv kev noj haus.

Conventionally cog cov ntoo feem ntau yuav kho nrog cov tshuaj sib txuas uas muaj cov tshuaj lom neeg hauv cov tev tawm, uas yog vim li cas nws pom zoo kom tev nws. Cov lignin thiab cov zaub mov muaj nyob hauv cov dib muaj cov txiaj ntsig los tiv thaiv qog noj ntshav rau lub plab zom mov.

3. Pluot

Qhov no sib xyaw ntawm plum thiab apricot, hauv qhov piv ntawm 70% plum thiab 30% apricot, muaj qhov tsis sib xws thiab tsw qab, nplua nuj nyob hauv cov vitamins A thiab C, muaj cov ntsiab lus tsis muaj rog ntau yog tsis muaj cholesterol.

4. Daim Ntawv Tshaj Tawm Swiss

Cov phytonutrients hauv nws muaj cov txiaj ntsig anti-inflammatory thiab muab tshuaj antioxidants. Cov kev tshawb fawb qhia tias cov kab laum no muaj cov nyhuv ntxim nyiam rau kev tswj ntshav qab zib. Ib qho muaj 35 calories thiab 7 gram carbohydrates.

5. Kub txaij

Cov zaub ntsuab no, uas koj tuaj yeem ua noj hauv ntau txoj hauv kev, yog qhov khoom noj ntawm cov poov tshuaj, manganese, fiber ntau, vitamin C, B6, folic acid, magnesium, molybdenum thiab niacin. Nrog nws koj tuaj yeem txo qis koj cov roj (cholesterol). Ib qho ntawm nws muaj 35 calories, 9 grams carbohydrates thiab 2 gram ntawm fiber.

6. Txiv lws suav

Yog li qab thiab haum rau lub caij ntuj sov, txiv lws suav txo cov kev pheej hmoo ntawm kev mob ntshav qab zib thiab cov kab mob plawv. Nrog nws cov ntsiab lus tsis muaj calorie (1 lub tais tsuas muaj 32 calories thiab 7 grams carbohydrates), txiv lws suav yog qhov zoo tshaj ntawm cov vitamin C thiab vitamin A, nrog rau cov vitamin K - tseem ceeb rau kev noj qab haus huv ntawm pob txha. Lwm yam tseem ceeb ntawm cov txiv lws suav muaj lycopene, potassium, vitamin B6, folic acid, fiber, manganese, magnesium, niacin thiab vitamin E.

7. Zucchini

Roasted, stuffed, sauteed, lossis nyoos hauv cov khoom noj txom ncauj thiab zaub nyoos, lub caij ntuj sov zucchini muab cov nyiaj fiber ntau (2, 5 grams rau ib lub tais). Cov ntsiab lus ntawm polysaccharide fibers, xws li pectin hauv zucchini, muaj cov txiaj ntsig tshwj xeeb rau kev tswj ntshav qab zib. Ntxiv rau, cov taub yeej muab cov tshuaj folic acid thiab vitamins B6, B1, B2, B3, choline, zinc thiab magnesium, ntxiv rau omega-3 fatty acids. Lawv muaj 30 calories thiab 7 gram carbohydrates.

8. Liab berix

Cov ntses liab yog lub cev noj qab nyob zoo, thiab cov calories tsawg nyob rau lub caij ntuj sov. Cov ntses liab tau hloov lub qab qab zib, nrog cov qauv zoo nkauj. Ua ke nws nrog paprika thiab basil, qab zib zaub grilled, xws li txiv lws suav txiv lws suav.

Cov ntses liab yog qhov zoo los ntawm kev noj qab haus huv omega-3 fatty acids. Ntxiv rau, nws ntxiv cov ntsiab lus muaj protein ntau rau koj cov zaub mov noj thiab vitamin B 12, uas pab tswj kev noj qab haus huv.

9. Ntsuab taum

Vim muaj cov antioxidants hauv nws, xws li lutein thiab beta-carotene, nws cov zaub mov muaj txiaj ntsig yog sib piv nrog lwm cov zaub. Nws yog qhov zoo tshaj plaws ntawm cov vitamin C thiab vitamin A, nrog rau cov vitamin tsim pob txha K. Lub khob taum ntsuab tsuas muaj 44 calories thiab 10 gram carbohydrates, thiab tseem muaj txog 4 gram ntawm fiber, tseem ceeb rau kev zom zaub mov.

10. Cov kua txob

Ib qho zoo ntxiv rau ib qho twg yog phaj, kua txob yog qhov chaw ntawm vitamin C, thiamine, vitamin B6, beta-carotene thiab folic acid. Cov kua txob qab zib muaj ntau lub phytochemicals uas muaj qhov tshwj xeeb antioxidant zoo. Lycopene hauv lawv tiv thaiv mob qog noj ntshav thiab mob plawv. Ib phaj ntawm cov kua txob tshiab muaj txog 28 calories thiab 6 gram carbohydrates.