Khoom noj khoom haus zoo tshaj rau poj niam los ntawm "A" txog "Z"

2024 Tus sau: James Gerald | [email protected]. Kawg hloov kho: 2023-12-17 14:08

Ob tug txiv neej thiab poj niam yuav tsum noj kom raug. Tab sis qee yam khoom tuaj yeem raug hu ua "poj niam", vim tias lawv muaj txiaj ntsig tshwj xeeb rau kev sib deev ncaj ncees. Nyeem peb "nco".

123RF / Nadia Borovenko

Txiv kab ntxwv. Cov txiv hmab txiv ntoo qab zib nrog cov ntsiab lus dej siab thiab yuav luag tsis muaj calories tuaj yeem ua rau lub siab xav noj yam qab zib sai. Ntxiv mus - nrog cov txiaj ntsig zoo: tom qab tag nrho, lawv yog qhov zoo ntawm cov vitamin C, lawv pab hauv kev tawm tsam mob khaub thuas caij nplooj ntoo hlav.

Txiv tsawb. Txiv tsawb tuaj yeem yooj yim "tua" koj lub plab los ntawm kev siv nws hloov pauv cov zaub mov muaj rog: nws muaj ntau cov fiber ntau. Thiab cov tryptophan muaj nyob hauv nws (ib qho amino acid los ntawm qhov "kev zoo siab hormone" serotonin tau tsim) txhim kho kev xav thiab txhawb zog. Txiv tsawb kuj yog ib qho tshuaj zoo rau cem quav.

Broccoli. Broccoli muaj ntau cov vitamins B thiab C, nrog rau calcium. Cov zaub qhwv no muaj txiaj ntsig zoo hauv ob qho kua zaub thiab zaub xam lav, yog cov khoom tsis tseem ceeb rau kev tsim cov zaub mov muaj calorie tsawg.

123RF / Varvara Gorbash

Ceev txhim kho pob txha noj qab haus huv thiab txo qhov kev pheej hmoo mob qog noj ntshav.

Txiv hmab txiv ntoo. Cov txiv hmab txiv ntoo muaj cov dej thiab muaj fiber ntau thiab tuaj yeem ua rau tshaib plab sai. Nws kuj yog qhov zoo ntawm cov tshuaj antioxidants.

Walnuts. Muaj folic acid, calcium, magnesium thiab lwm yam as-ham, suav nrog phytosterols, antioxidants, omega-3 fatty acids. Kev siv yog pab tau rau kev mob caj dab, kev nyuaj siab. Ceev txhim kho pob txha noj qab haus huv thiab txo qhov kev pheej hmoo mob qog noj ntshav.

Pears. Pears muaj pectin fibers uas pab txo cov ntshav qab zib. Tsis tas li ntawd, pectin qhib cov cell kom tso cov rog ntau dhau. Noj pears ua rau poob phaus thiab txo qis hauv lub cev rog.

Qee qhov tshuaj uas ua rau txiv pear zoo li tshem tawm cov rog los ntawm cov cell ntawm lub cev, ua rau lawv tus kheej.

Yoghurt. Yogurt - yog ib qhov chaw muaj protein ntau thiab calcium, yuav pab kom lub cev hlawv rog sai. Thiab cov kab mob probiotic yuav sib npaug koj lub plab zom mov.

Kiwi … Lwm cov txiv hmab txiv ntoo uas tuaj yeem hloov cov zaub mov muaj roj thiab ua rau lub cev sai sai: ntxiv rau ua kom muaj fiber ntau thiab muaj calories tsawg, kiwis muaj lwm cov txiaj ntsig kev noj qab haus huv - qis glycemic index.

Cranberry. Cranberries muaj cov tshuaj tiv thaiv zoo thiab kho tau zoo hauv kev kho mob ntawm cov kab mob tso zis. Kev tshawb fawb nyob rau xyoo tsis ntev los no tseem pom muaj kev sib txuas ntawm kev noj cranberries thiab txo kev pheej hmoo mob plawv thiab mob qog noj ntshav. Cov kws kho mob pom zoo kom haus ib khob kua txiv cranberry txhua hnub.

Nqaij ntses. Lwm qhov muaj txiaj ntsig zoo ntawm omega-3 fatty acids, kev siv uas cuam tshuam tsis tsuas yog lub cev, tab sis kuj tseem mob siab rau poj niam: lawv tiv thaiv kev nyuaj siab, txhim kho kev xav. Ib qho ntxiv, cov ntses salmon yog nplua nuj nyob hauv cov hlau, uas feem ntau yog li tsis muaj poj niam lub cev.

Flax (noob). Flaxseeds txo qhov kev pheej hmoo mob qog noj ntshav hauv poj niam thiab tiv thaiv kab mob plawv vim lawv cov ntsiab lus nplua nuj ntawm omega-3 fatty acids. Lawv cov tshuaj tiv thaiv kab mob tsis muaj nqi tsawg, pab tiv thaiv kev mob caj dab. Cov noob flax tau txais txiaj ntsig zoo rau txoj hnyuv, lawv siv tuaj yeem daws qhov mob plab hnyuv.

Mis. Ib qhov chaw uas tsis tuaj yeem hloov pauv ntawm cov calcium, cov khoom tsim nyog rau tus poj niam. Thaum ua ke nrog cov vitamin D, mis muaj kev tiv thaiv zoo tshaj plaws tiv thaiv pob txha. Ib nrab tshem tawm cov tsos mob hauv PMS.

Carrot. Carrots yog cov khoom muaj nqis ntawm cov khoom muaj txiaj ntsig zoo rau lub cev: cov vitamins ntawm pab pawg A thiab B, fiber ntau thiab cov carbohydrates yooj yim. Nws tuaj yeem satiated sai thiab ntev, nws yuav pab tswj cov txheej txheem zom zaub mov, txhim kho cov quav.

Oats … Nws yog qhov tshwj xeeb tshaj yog tsim los txhim kho poj niam txoj kev noj qab haus huv vim nws cov khoom noj muaj txiaj ntsig zoo. Nws tau pom zoo thaum cev xeeb tub vim nws cov ntsiab lus siab ntawm folic acid. Nws yog qhov tsim nyog los tiv thaiv kev yug menyuam tsis tau yav tom ntej. Ua rau koj lub plawv noj qab nyob zoo, ruaj khov thiab tswj cov ntshav siab ib txwm muaj. Vim yog cov vitamin B6, nws tuaj yeem tiv thaiv kev xav hloov pauv thiab txo qhov mob hauv PMS. Zoo rau kev zom zaub mov.

Beets pab ua kom koj lub plawv noj qab nyob zoo.

Txiv lws suav … Cov xim lycopene, tsev neeg carotenoid pom hauv txiv lws suav, tsis tsuas yog muab cov xim ci rau cov txiv hmab txiv ntoo, tab sis yog qhov tseem ceeb rau kev tswj hwm poj niam kev noj qab haus huv zoo. Txawm hais tias nws cov khoom tseem tsis tau hais meej, cov txiaj ntsig ntawm lycopene hauv kev txo qis kev pheej hmoo ntawm kab mob plawv thiab tiv thaiv kev mob qog noj ntshav mis tau twb tau ua pov thawj lawm.

Ntses. Ntses tuaj yeem raug hu ua "zaub mov hauv lub siab" vim tias nws muaj cov ntaub ntawv teev tseg ntawm omega-3 fatty acids uas ua rau insulin rhiab heev, uas ua rau ua rau nce (ntxiv dag zog) ntawm cov leeg nqaij. Thiab twb yog vim li no, lub cev muaj peev xwm hlawv cov rog muaj teeb meem ntau ntxiv.

Beet. Cov ntsiab lus siab ntawm fiber thiab qab zib noj qab nyob zoo, yuav luag tam sim tom qab siv tas, ua rau koj zoo siab. Nws kuj pab ua kom koj lub plawv noj qab nyob zoo.

123RF / bowie15

Tsev cheese. Tsev cheese muaj roj tsawg yog lwm qhov chaw uas tsis tuaj yeem hloov pauv ntawm cov protein thiab calcium. Calcium pab hlawv roj, uas ua rau koj yuag sai dua.

Prunes. Tsawg hauv calories, muaj fiber ntau, prunes kuj muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib vim lawv qhov qis glycemic index. Tsis tas li ntawd, nws tau tsim nws tus kheej ua cov tshuaj lim ntshav zoo, tiv thaiv kev qab los noj mov.

Zaub ntsuab. Qhov khoom "poj niam" tiag tiag: vim muaj cov tshuaj magnesium ntau thiab cov vitamins nws muaj, nws tuaj yeem txo qhov tshwm sim ntawm PMS cov tsos mob, xws li mob hauv cov qog ntshav hauv lub cev, o, o thiab ua kom hnyav.

Txiv Apples. Apples muaj fiber ntau. Apple fiber thiab pectin tuaj yeem ncua lub sijhawm thaum koj xav tias tshaib plab ntev: tom qab noj cov kua, koj yuav hnov sai sai, txawm tias qhov txiv hmab txiv ntoo no muaj calories tsawg.

Zoo, cov enzymes hauv txiv apples yuav pab koj zom zaub mov kom zoo dua qub.

Qe. Ib qhov chaw noj qab haus huv ntawm cov protein. Lub qe nruab nrab tsuas muaj li ntawm 70 calories. Thiab cov amino acids los pab tua rog. Noj qe pab tswj cov ntshav qab zib thiab tswj cov leeg nqaij.