Pab khoom rau lub hlwb thiab nco

Yuav ua li cas cov zaub mov ua kom nco thiab lub hlwb muaj nuj nqi? Nws hloov tawm hais tias daim ntawv teev cov noj qab nyob zoo txiv hmab txiv ntoo, cov zaub thiab cov roj incredibly uas nws kim heev, thiab txawm lub feem ntau xav tau gourmet, kawm los ua tsaug rau qhov saj ntawm cov khoom noj zoo, tsis lawv lig los ntawm lub cev, yuav tsum mus nrhiav ib tug ntev daim ntawv teev cov lawv nyiam khoom. Yog vim li cas nutritionists kom cov khoom rau lub hlwb thiab nco?

Kev nyuaj siab thiab lub cev teb

Kev nyuaj siab muaj ntau ntsej muag, tab sis tag nrho nws cov ces yog tsis zoo siab rau tus tib neeg lub cev thiab lub siab. Lub cev kev nyuaj siab overtakes txawm thaum ib tug neeg mam li nco dheev jumps tawm los ntawm qab ib ces kaum kom txog thaum koj mus nyob rau ib lub nroog txoj kev los yog ib tug nraim tiaj ua si. Cov feem ntau cov tawm piv txwv ntawm kev puas hlwb kev nyuaj siab - ntev ua hauj lwm nyob rau hauv tib project ntawm lub chaw ua hauj lwm, ib tug ntau ntawm cov neeg uas yuav tsum tau thiab cov kev tshwm sim yog inexorably creeping hnub kawg rau ntaub ntawv. Nws tsis yog ib qho tseem ceeb dab tsi zoo ntawm kev nyuaj siab ib tug neeg yaam puab paub, nws yog ib qho tseem ceeb uas nws lub cev nyob rau ntawm lub sij hawm txiav ua inflammatory cytokines.

Cov tshuaj qhib lub cev thiab ntxias nws lo lus teb rau lub loj heev teeb meem rau tus kab mob. Ib tug raug tiv thaiv kab mob teb yog ib qho inflammatory txheej txheem, txij li thaum lub cev perceives ntev lim raws li tau tus kab mob. Thaum o nws tus kheej lawm thiab pab tsis tau tsuas yog sib ntaus sib tua cov kab mob tab sis kuj yuav kho puas cov ntaub so ntswg nyob rau hauv qhov chaw ib tug txiav los yog txhuam, tus mob inflammatory teb yog xav tau uas yus phenomenon, uas yuav tiv thaiv tau xwb tshwj xeeb cov khoom rau lub hlwb muaj nuj nqi thiab nco. Nyob rau hauv Lavxias teb sab muaj yog tsis muaj formal kho mob lub sij hawm piav txog ib tug pathological mob, tab sis nyob rau hauv lub Western lub teb chaws, zaum rau ntau xyoo kawm thiaj li hu ua mob mob. Nws yog suav hais tias yog thawj ua ntawm cov kab mob autoimmune.

Yog xav tau tshem ntawm mob mob los pab khoom, txhim kho kev nco thiab lub hlwb muaj nuj nqi. Lawv optimize cov hauj lwm ntawm lub cev thiab kom nyob rau hauv kev tswj tej inflammatory dab. Nyob rau hauv tas li ntawd, cov tshuaj hormones ntawm tus mob huam, nkag mus rau lub paj hlwb los yog ua los ntawm lawv, muaj ib tug zoo ntxim rau cov kev txawj ntse muaj peev xwm, xws li kev nkag siab thiab ua ntaub ntawv tshiab. Lawv pab mus rau concentration thiab txawm pab kom to taub qhov twg saturation tshwm sim.

Khoom noj khoom haus nyob rau hauv kev soj ntsuam txog kev nyuaj siab

Yog li ntawd yog dab tsi cov khoom noj zoo rau lub hlwb thiab tus nco? Qhov no ntuj txiv hmab txiv ntoo, zaub, qhob noom xim kasfes, roj, uas yog nplua nuj nyob rau hauv antioxidants, uas fatty acids, vitamins thiab minerals, boosts zog thiab yuav pab tiv thaiv kom txhob cov kab mob ntawm lub paj hlwb. Tsom ntsoov rau cov kev npaj zoo ntawm lawv cov menus thiab txawm ua rau nws tsis tshua pab tau nyob rau hauv cov zaub mov - yog li ntawd koj yuav tsis tau tsuas yog kom cov noj qab nyob zoo tau hauj lwm ntawm cov hnyuv thiab lub hlwb, tab sis kuj yuav tiv thaiv lawv tus kheej los ntawm ntau puas siab puas ntsws.

avocado

Ironically, yuav luag txhua kab txawv txiv hmab txiv ntoo rau Lavxias teb sab tau txais kev pab - nws yog cov khoom uas yuav pab tau rau lub hlwb thiab nco. Cov muaj xws li cov avocado. Txawm muaj coob lovers zaum rau ntawm noj cov zaub mov kwm thuam lawv cov phooj ywg los ntawm haus ntau heev roj txiv hmab txiv ntoo, avocados no ua tau tsis ua kiag li tsis muaj mob rau lub cev. Ntxiv mus, ib tug amazing txiv hmab txiv ntoo yog tag nrho ntawm monounsaturated, qhov tseem ceeb fatty acids lub cev uas muaj ib tug ruaj khov cov ntshav qab zib thiab muab daim tawv nqaij ib tug noj qab nyob zoo ci ntsa iab.

Avocado muaj vitamin K thiab folate, uas thaum lawv tseem yuav pab tiv thaiv lub tsim ntawm cov ntshav txhaws nyob rau hauv lub paj hlwb (thiab li tiv thaiv los ntawm tus mob stroke), raws li zoo raws li kev txhim kho kev txawj ntse muaj nuj nqi, tshwj xeeb yog nyob rau hauv kev sib hwm ntawm concentration thiab nco.

Txawv teb chaws txiv hmab txiv ntoo yog cov nplua nuj nyob rau hauv cov vitamins B thiab C, uas yog tsis tseg los ntawm lub cev thiab yuav tsum tuaj rau nws txhua txhua hnub noj los ntawm cov zaub mov. Lwm nthuav qhov tseeb yog tias, txawm tag nrho cov tsis zoo xyuas ntawm slimming cov poj niam (raws li nyob rau hauv ib tug neeg txom nyem kev nkag siab ntawm nyob tus yeees ntawm avocado), ntsuab txiv hmab txiv ntoo muaj ntau protein thiab tsawg qab zib tshaj tag nrho lwm yam txiv hmab txiv ntoo. Creamy kev ntxhib los mos txawv teb chaws delicacy ua rau nws ib qho zoo tagnrho tivthaiv ntawm vitamin smoothies thiab ib qho zoo heev kev hloov rau roj nyob rau hauv tej ci.

beet

Yog hais tias koj xav nyob rau hauv tej khoom ntawm lub paj hlwb, nco thiab kev puas hlwb kev ua si yuav tsum muaj nyob rau hauv Lavxias teb sab kev ua lag luam, pheej yig, ntau beet yuav ua tau rau koj ib tug tiag tiag nrhiav. Muaj coob tus neeg, xws li, oddly txaus, vegetarians, bypass qhov zoo nkauj wine-liab zaub ib sab thaum tsis zoo sawv cev rau dab tsi yuav ua los ntawm beets. Vinaigrettes, "Herring nyob rau hauv ib tug plaub lub tsho tiv no" thiab ib tug ib txwm kua zaub ceased mus yuav ib tug heev qhua nyob rau hauv lub rooj ntawm feem ntau cov tsev neeg. Meanwhile, li ib txwm beet conceals ib tug zoo kawg set ntawm pab Cheebtsam.

Pheej yig thiab mas underrated zaub yuav pab kom cov tib neeg lub cev mus tua cov teeb meem feem ntau mob mob. Nws muaj cov haib antioxidants uas tiv thaiv tiv thaiv kev mob thiab txhawb cov ntshav purification ntawm toxins. Ncaws pob beets muab ntau-uas yuav tsum tau muaj zog, thaum ua endurance. Liab zaub yuav noj nyoos, thiab txawm kib - tsis tas noj nws rau ib teev, raws li nws tau nyob rau hauv Russia rau centuries.

bilberry

Me tab sis precious. Qhov no paj lug siab qhia blueberries, me me berries uas muaj nuj nqis rau tib neeg noj qab haus huv cov khoom xyaw thiab saj nyob rau tib lub sij hawm reminiscent ntawm cov khoom qab zib.

Zaum tau xav li cas cov zaub mov zoo rau lub hlwb thiab nco, thiab nyob rau hauv tej npe tsis featured blueberries - ib qho ntawm lub richest qhov chaw ntawm antioxidants. Nws muaj ob peb cov vitamins, nrog rau cov C thiab tus K, thiab tej yam ntuj tso fiber. Vim lub high school lub ntsiab lus ntawm gallic acid amazing txiv hmab txiv ntoo tiv thaiv lub hlwb los ntawm degeneration thiab kev nyuaj siab. Nws yuav tsum tau noj nyob rau hauv nws cov ntshiab daim ntawv no, thiab yuav muab ntxiv rau smoothies thiab lwm yam dej qab zib los yog khoom qab zib pastries nws.

pob txha broth

Tsis tag nrho cov khoom rau lub hlwb thiab nco yog txiv hmab txiv ntoo, cov zaub thiab berries. Yog hais tias koj tsis xav txog koj tus kheej rau cov kiv cua ntawm tshiab txiv hmab txiv ntoo, sim ua kom koj lub siab hwj chim nrog rau cov kev pab los ntawm cov pob txha as broth uas yuav ntxiv dag zog rau lub cev, tshem tawm cov zog plab hnyuv permeability syndrome, ntxiv dag zog ligaments thiab tendons, thiab txawm los mus kov yeej cov zaub mov tsis haum.

High theem ntawm collagen nyob rau hauv cov pob txha broth nres lub inflammatory dab nyob rau hauv cov hnyuv, thiab lub neej-muab amino acids (proline thiab glycine) tsim kom muaj lub cev thiab txhim kho kev nco. Tej yam yooj yim cov kua zaub yog ib qho yooj yim thiab yooj yim los npaj - ib tug kua zaub raws li nws yog ib tug tej yam zoo, pab tau thiab pheej yig phaj.

tsaus qhob noom xim kasfes

Thaum txoj kev siv cov mis nyuj thiab dawb qhob noom xim kasfes tseem yog ib tug loj cov lus nug, tsaus ntau ntau yam nkawv khoom tsis tsuas nres koj nyob rau hauv txoj kev mus rau lub zoo tagnrho lub cev, tab sis kuj tso cai rau rau kev txaus siab ib tug noj qab nyob zoo thiab lub neej. Ntuj chocolate yog tag nrho ntawm flavanols, nto moo rau nws cov antioxidant thiab anti-inflammatory zog. Tau undeniably muaj nyob rau hauv cov khoom rau lub hlwb thiab nco, tsaus qhob noom xim kasfes tseem yuav pab txo cov ntshav siab thiab tsub kom ntshav txaus rau ob leeg lub hlwb thiab lub plawv.

Nws yuav tsum tau borne nyob rau hauv lub siab hais tias feem ntau ntawm cov hom raws li nyiam cov khoom qab zib nyob rau hauv Lavxias teb sab kev ua lag luam tsis yog qhov zoo tshaj plaws raw cov ntaub ntawv, kho ob peb lub sij hawm thiab stripped ntawm tag nrho cov pab zog. Qhov no tsis yog cov khoom noj los txhim kho nco thiab lub hlwb muaj nuj nqi thiab tiag tiag zaub mov pov tseg. Yuav kom tau noj ib delicacy thiab tsis poob rov qab rau tau ua cob xub noj qab haus huv cov zaub mov, xaiv lub feem ntau natural tsaus qhob noom xim kasfes, muaj raws ntawm tsawg kawg 70% ntawm cocoa. Nyob rau hauv ua noj ua haus, qhov no tshwj xeeb cov khoom yuav siv tau rau qhov kev npaj ntawm lub glaze los yog decorate qab zib chocolate daim ncuav qab zib.

nkaub qe

Rau ntau xyoo, nutritionists tau liam lub qe yolks nyob rau hauv ib tug nce qib ntawm cov roj cholesterol thiab kom tsub zuj zuj ntawm rog nyob rau hauv lub cev. Meanwhile, tsis muaj khoom yuav tsis muab piv rau lub hlwb thiab lub cim xeeb nrog nkaub qe nyob rau hauv cov ntsiab lus ntawm choline - ib tug tshwj xeeb tshuaj uas yeej txhawb lub noj qab nyob zoo kev loj hlob ntawm lub me nyuam hauv plab lub hlwb nyob rau hauv lub plab ntawm ib tug cev xeeb tub poj niam. Choline pab txoj kev nco thiab kev puas hlwb muaj peev xwm.

Yog hais tias koj muaj kom deb li deb zam tau ntawm lub qe qe, kev ntshai ntawm lawv tej yam tsis zoo nyob rau hauv cov ntshav roj ntau ntau, nws yog lub sij hawm mus tso tseg rau obsolete notions: nkaub qe, tsis tsuas yog tsis tsis hloov cov ntsiab lus ntawm cov cholesterol, tab sis kuj tso cai rau peb mus kom txog qib uas zoo.

walnuts

Kws txawj pom zoo hais tias yog hais tias koj yuav mus hom phiaj noj cov khoom noj rau lub hlwb thiab nco txhua txhua hnub, tsis txhob hnov qab lub walnuts. Lub siab cov ntsiab lus ntawm antioxidants, vitamins thiab minerals nyob rau hauv cov ceev relieves kev ntxhov siab vim, kev txawj ntse nyhav nce thiab eliminates distraction. Vitamin E, nyob rau hauv tas li ntawd, tso cai rau koj mus sib ntaus sib tua cov tsos mob ntawm tus kab mob Alzheimer. Walnuts yuav noj nyoos, raws li ib feem ntawm qab zib pastry los yog tej yam txawv smoothies.