Yuav kom noj qab nyob zoo thiab zoo, nws yuav tsum muaj xws li cov khoom noj khoom haus zoo tshaj plaws hauv koj cov khoom noj. Cov khoom muaj pes tsawg leeg muaj xws li cov txiaj ntsim ntawm cov vitamins, minerals, acids, fiber ntau thiab lwm cov tshuaj uas cuam tshuam rau kev ua haujlwm ntawm lub cev.
Qhov khoom noj zoo tshaj plaws hauv lub ntiaj teb
Dietitians thiab kws kho mob pom zoo kom muaj xws li cov zaub mov, txiv hmab txiv ntoo, txiv ntseej, ntses, nqaij, khoom noj khoom haus , zaub ntsuab, thiab lwm yam. Ntawm qhov tseem ceeb yog khoom noj khoom haus zoo rau lub plab, tshwj xeeb tshaj yog tias ib tug neeg xav tswj hwm nrog qhov hnyav tshaj. Oatmeal thiab lwm yam cereals muaj ib qho sib zog ua kom zoo uas maj mam ntxuav lub plab thiab envelops mucous membranes. Zib ntes - khoom siv heev, nrog rau lub plab, vim nws pab digestion thiab normalizes cov muaj pes tsawg leeg thiab txheej txheem ntawm ua kua txiv pwm. Ntawm cov txiv hmab txiv ntoo yog bananas, uas muaj ib tug enveloping nyhuv, thiab lawv muaj peev xwm kho ib tug me me erosion.
Tsis tshua tseem ceeb yog zaub mov noj qab haus huv rau lub plawv, uas yuav tsum tau noj cov zaub mov ntawm cov txiv neej thiab poj niam. Ntawm cov txiv hmab txiv ntoo yuav tsum tau muab cov avocado, uas muaj cov roj rog acids uas yog cov roj ntsha acids uas txo cov kab mob ntawm cov kab mob plawv, thiab cov kab mob hauv plab yog qhov tseem ceeb rau kev ua haujlwm ntawm lub plawv. Pab rau lub plawv hlav uas tsis pub roj (cholesterol) rau hauv lub cev. Hauv oatmeal, muaj omega-3 , thiab cov acids no tseem ceeb rau cov hlab ntsha.
Kev noj zaub mov yuav tsum muaj khoom noj khoom haus rau lub hlwb, uas yuav cia koj ua haujlwm, nco ntsoov cov ntaub ntawv, thiab lwm yam. Cov dej ntses ntawm cov roj ntses muaj xws li acids uas ua rau lub cev tsim cov paj hlwb, thiab cov khoom no yog tsim nyog rau lub hlwb kom xa cov ntaub ntawv. Ua hauj lwm rau lub hlwb, antioxidants yog ib qho tseem ceeb, uas tshem tawm cov tshuaj phem, tsim kev paub lub hlwb thiab cim xeeb. Cov tshuaj no yog nplua nuj nyob rau hauv blueberries thiab blueberries.