Yuav ua li cas yog lub Performance index ntawm lub zaub mov muaj nqis ntawm cov zaub mov?

Xaiv cov khoom noj uas nplua nuj nyob rau hauv cov as-ham - ib tug pab rau cov kev kho mob. Qhov no siv tsis tau tsuas yog cov zaub mov thiab vitamins tab sis kuj antioxidants thiab lwm yam phytochemicals. Cov khoom uas teeb cov Cheebtsam yog qhov tseem ceeb rau thiav thiab noj qab haus huv.

Khoom noj khoom haus cov kws txawj pom zoo hais tias cov nroj tsuag cov khoom sib txawv ntawm cov xim muaj ib tug loj daim ntawv teev ntawm kev ruaj ntseg nta. Siv lawv nyob rau txhua hnub, nws yog ua tau los mus tiv thaiv qhov tshwm sim ntawm ntau muaj hnub nyoog txog pathologies.

Niaj hnub nimno khoom noj nrog ib tug tsawg tus nqi noj haus, nws yuav ua kom muaj tshaj qhov hnyav nce nyob rau hauv tib neeg. Deficiency cov as-ham nkoos txoj kev loj hlob ntawm ntau yam kab mob. Txawm peem rau qhov tsis muaj peev xwm, peb yuav nrhiav tau cov lus teb rau yuav ua li cas kom muaj ib tug noj qab nyob zoo lub cev hnyav, muab cov kev kho mob thiab ua tau thiav.

Tab sis yuav ua li cas koj puas paub yam zaub mov twg yog nplua nuj nyob rau hauv qhov tseem ceeb as-ham? Them mloog mus rau cov kev tshwm sim ntawm kev tshawb fawb nyob rau hauv kev noj haus.

American cov kws Dr. Dzhoelom Furmanom yog tsim los ntawm lub neej coj index tus nqi noj haus - ANDI. Nws quantifies cov theem ntawm as-ham rau cov khoom: lub micro thiab macronutrients, vitamins, phytochemicals, antioxidants.

Ib tug luv luv daim ntawv teev cov as-ham los ntawm lub as tus nqi ntawm cov index rooj - ANDI:

• Magnesium thiab calcium.
• Lycopene.
• Selenium thiab zinc.
• Carotenoids (lutein, beta-carotene).
• Vitamin E.
• Vitamin C.
• Lub insoluble thiab soluble kev noj haus fiber.
• B vitamins
• Hlau.

Cov khoom noj, uas txhawb nqa Dr. Joel Fuhrman, ib tug nyiam:

• zaub cov khoom;
• tsis kho khoom noj khoom haus nyob rau hauv ib tug zaub mov ntau lawm;
• unsaturated zaub rog;
• khoom nplua nuj nyob rau hauv cov as-ham.

Xam tus nqi ntawm cereals los yog taum yog tsis yooj yim, yooj yim dua yog tsis cov ntaub ntawv nrog qhov kev soj ntsuam ntawm lub zaub mov muaj nqis ntawm ua thiab fej khoom noj khoom haus. Tej zaub mov yuav muaj ib feem tsawg tsawg ntawm ANDI.

Peb muaj ib daim ntawv teev cov khoom faib los ntawm tus xov tooj ntawm cov ntsiab lus los ntawm 1 mus rau 1000.

Nws yog ib nqi hmoog rau: yog hais tias cov khoom noj yog raws li tsuas kauj ANDI, tej kev mob los vim yog lub tsis muaj ris muaj roj cov ntsiab lus nyob rau hauv cov zaub mov. Xws li ib tug khoom noj yuav pab tau, yog tias ib tug neeg xav kom poob ceeb thawj thiab calorie txwv.

Cov zaub mov muaj nqis ntawm peb cov pawg ntawm cov khoom:

1.Produkty muaj lub siab tshaj plaws cov ntsiab lus ntawm cov as-ham ascending:

• lentil
• txiv kab ntxwv
• iceberg zaub xas lav
• bilberry
• txiv lws suav
• pomegranate
• txiv pos nphuab
• asparagus
• carrots
• artichoke
• kua txob ntsuab
• zaub paj
• cos
• cabbages
• Arugula
• Bryusselsnaya qhwv
• spinach
• bok choy
• Kale.

Cov khoom muaj ib tug nqi nruab nrab ntawm cov as-ham, ascending:

• avocado
• taum paj
• shrimps
• almonds
• salmon
• pob kws
• kua taum
• pistachios
• dib
• txiv nkhaus taw
• oatmeal
• txiv puv luj
• noob flax
• lws suav
• ntsuab taum mog
• txiv duaj
• Kua
• sunflower noob
• qab zib qos yaj ywm
• taum
• Dib pag.

Cov khoom uas muaj ib tug uas tsis muaj nqi ntawm cov as-ham ascending:

• kafes
• Fabkis txoj fries
• txiv roj roj
• vanilla ka lee
• chips, qos yaj ywm
• muaj roj tsawg yogurt
• Swiss cheese
• Kua kua txiv
• khob cij dawb
• tsuav nqaij nyuj
• tag nrho cov mis nyuj
• Feta cheese
• tseem nplej
• txiv laum huab xeeb roj
• qe
• nqaij qaib
• txiv tsawb
• dawb qos yaj ywm
• txiv quav ntswv nyoos
• walnuts.

Npaj koj noj cov zaub mov, tsuas yog cia siab rau tus nqi noj haus ntawm lub Performance index yog tsis pom zoo. Tab sis feem ntau ntawm peb hloov khoom, nplua nuj nyob rau hauv as-ham rau cov khoom noj yuav undoubtedly tau txais txiaj ntsim.

Tsis tas li ntawd pab rau kev kho mob nkeeg cov tsis muaj as-ham, biologically active additives, raws li yog tam sim no siv rau cov khoom noj kiag li npog lub cev yuav tsum tau rau cov as-ham yog zoo tsis yooj yim sua. Qhov no yog txuam nrog ecological teeb meem, thiab ntau lawm, thiab nyob rau hauv yuam cai ntawm cov qauv thiab cov noj tsis tau.