Khoom noj uas yuav tsum tau muaj nyob rau hauv koj noj cov zaub mov rau cov neeg tshaj 45 xyoo

Niaj hnub no, plaub caug-tsib - nws tsis yog xws li ib tug loj heev uas muaj hnub nyoog. Koj muaj peev xwm muaj kev vam meej thiab slim, txaus nyiam thiab tag nrho ntawm lub zog. Txawm li cas los, saib xyuas koj lub cev yuav tsum tau ua tib zoo tshaj ua ntej. Ua li no, koj xav tau ib tug txawj xav thiab noj qab nyob zoo cov khoom noj. Kom koj noj qab haus huv yog muaj zog, yog heev pab tau cov khoom los ntawm daim ntawv no. Ces lub neej yuav ntev thiab muaj kev zoo siab.

Yuav kom txo tau cov roj cholesterol

Thaum ib tug neeg tau txais xyoo rov saud, cov theem ntawm cov roj uas txhaws nyob rau hauv lub cev nws tsub kom. Nws yog ib feem ntawm cov laus txheej txheem. Cuaj kaum, nws yog tsim nyog los tswj cov roj ntau ntau. Qhov no yuav pab tau koj cov khoom noj uas muab cov kev tsim nyog kev txiav txim.

salmon

Fatty cov hom ntses xws li salmon muaj omega-3 uas pab txo tau o, tau tshem ntawm cov quav hniav rau hauv cov hlab ntsha thiab tswj roj ntau ntau. Koj yuav tsum noj ib feem me me ntawm oily ntses ib zaug ib lub lim tiam mus cuag impressive tau!

avocado

Vim cov ntsiab lus ntawm monounsaturated thiab polyunsaturated cov rog, avocados yuav pab txo tau cov roj cholesterol. Lawv kuj tiv thaiv kab mob. Koj yuav tsum tsis txhob overeat: avocado nyob rau hauv ib tug ntawm ntau tshaj ob puas muaj calorie ntau ntau.

ntsuab tshuaj yej

Ntsuab tshuaj yej pab poob phaus, nyob rau hauv tas li ntawd, nws tso cai rau koj mus rov qab sai tom qab kev kawm. Antioxidants nyob rau hauv cov tshuaj yej tseem yuav txo tau cov roj cholesterol. Yuav ua li cas no tshwm sim? Polyphenols los ntawm cov tshuaj yej tiv thaiv cov roj cholesterol absorbed.

Semena chia

Ntses thiab ceev yog feem ntau hais raws li qhov chaw ntawm omega-3. Lub chia noob xws acids feem ntau. Nyob rau hauv tas li ntawd, nws yog ib tug ntawm qhov zoo tshaj plaws qhov chaw ntawm fiber nyob rau hauv lub ntiaj teb no. Zoo Tsim Nyog fiber tsawg yuav tau tshem ntawm tshaj ceeb thawj.

oatmeal

Classic tais rau noj tshais yog zoo heev rau kev kho mob. Soluble fiber nyob rau hauv oatmeal pab txo cov roj ntau ntau los ntawm inhibiting nws haum. Yog hais tias koj muaj roj, sim noj oatmeal txhua txhua hnub.

Yuav kom ntxiv dag zog rau lub siab

Tshaj roj tsis yog tsuas yog txwv tsis pub tuaj tos cov khaub ncaws thiab raug mob mus rau lub hauv caug, nws kuj tsis zoo muaj feem xyuam rau lub xeev ntawm lub paj hlwb. Kev tshawb fawb tau qhia tias cov rog tsub kom kev pheej hmoo ntawm kev tsim dementia. Yog vim muaj roj blocks ntawm cov hlab ntsha, cuam tshuam cov ntshav ncig ntawm lub hlwb. Yuav kom tiv thaiv lub hlwb, noj cov khoom noj uas pab rau tswj lub cev hnyav.

Blueberries thiab txiv pos nphuab

Cov qab zib thiab tus hluas berries yog zoo meej rau ib ntau yam tais diav. Lawv yog cov tsis tshua pab tau rau lub hlwb noj qab haus huv, thiab yog qhov chaw zoo fiber, uas yuav pab kom poob ceeb thawj. Yog hais tias koj noj cov zaub mov muaj blueberries thiab txiv pos nphuab, koj nco yuav muaj ntau robust.

txiv roj roj

Nyob rau hauv ib tug ntau ntawm txiv roj roj polyphenols thiab monounsaturated nqaijrog uas txhawb lub plawv mob thiab qeeb tus laus lub hlwb. Koj yuav tau txais tag nrho cov kev pab cuam ntawm txiv roj roj, Yog hais tias koj siv nws nyob rau hauv cov ntaub qhwv thiab cov kua ntsw, tab sis saib kom paub feem tsawg.

eggplant

Nyob rau hauv muaj ntau yam Eggplants chlorogenic acid, uas yog pab rau lub cev. Nyob rau hauv tas li ntawd, ntshav zaub ntau haib antioxidants lub npe hu ua anthocyanins. Cov tshuaj tiv thaiv lub hlwb thiab pab txoj kev luv luv-term nco. Kev tshawb fawb tau qhia tias anthocyanins kuj tiv thaiv kab mob.

walnuts

Nyob rau hauv lub neeg rau ib tug ntau zoo. Nws tsis yog tsuas yog ib tug ntawm qhov zoo tshaj plaws qhov chaw ntawm polyunsaturated cov rog, tab sis kuj yog ib tug cov khoom lug txhim khu lub hlwb noj qab haus huv. Sim tsis tu ncua teeb walnuts rau hauv koj cov zaub mov. Sprinkle lawv oatmeal los yog nyias, ntxiv mus rau lub tsev pesto.

Yuav kom tiv thaiv cov ntshav qab zib

Nrog lub hnub nyoog, txoj kev pheej hmoo ntawm kev tsim hom II mob ntshav qab zib nce. Koj muaj peev xwm tiv thaiv koj tus kheej, yog hais tias koj ua ib tug active txoj kev ua neej thiab tswj koj qhov ceeb thawj, thiab ua noj zaub mov tiv thaiv mob ntshav qab zib. Yog hais tias koj twb muaj tus kab mob no, koj yog tshwj xeeb tshaj yog ib qho tseem ceeb rau noj ib tug wholesome noj mov.

cuab thoj

Raws li kev tshawb fawb, siab kom tsawg ntawm cov vitamin C pab txo qhov yuav ua rau kev tsim cov ntshav qab zib. Cov cuab thoj muaj loj nyiaj ntawm vitamin C - ntau npaum li cas tshaj txiv kab ntxwv!

taum

Taum yog ib tug ntawm cov haib tshaj cov khoom rau cov ntshav qab zib. Diabetics uas ntim ib feem ntawm taum txhua hnub, peb lub hlis sau ib tug tseem ceeb kev txhim kho nyob rau hauv lawv tus mob. Taum muaj ib tug uas tsis muaj glycemic index, uas tiv thaiv tiv thaiv ib tug ntse sawv nyob rau hauv cov ntshav qab zib theem. Yog hais tias koj yuav cov kaus poom taum, ceev faj hais tias muaj tsis muaj piam thaj thiab ntsev ntxiv.

txiv ntoo qab zib

Nyob rau hauv muaj ntau yam lws suav anthocyanins. Nws yog ib qho antioxidant uas txo cov ntshav qab zib theem. Nyob rau hauv tas li ntawd, txiv ntoo qab zib zoo pab tau tshem ntawm tshaj ceeb thawj.

qe

Kev tshawb fawb pom tau hais tias noj qe yuav pab txo tau cov ntshav qab zib theem. Nyob rau hauv tas li ntawd, qe yuav pab tiv thaiv kom txhob hloov mus hloov los nyob rau hauv qab zib thiab insulin ntau ntau, thiab lawv cov uas nplua nuj nyob rau hauv choline, uas tso cai rau koj mus kho tsub zuj zuj ntawm tshaj roj rau lub plab mog.

Cav ntoo nplej fiber

Fiber - yog cov khawv koob muaj uas saib kuas satiety thiab pab txo cov ntxim yuav zoo siv ntawm cov hlab plawv tus kab mob. Nws tseem yuav txo tau cov ntshav qab zib theem. Nws yog pom nyob rau hauv txiv hmab txiv ntoo thiab zaub, tab sis nws yog ib tug zoo tivthaiv thiab hom qoob mog. Ntxiv fiber mus rau lub tsev-ua ncuav nyob rau hauv cereals thiab muaj peev xwm txawm ua rau lub hauv paus ntawm lub zaub mov nrog cinnamon thiab tshiab berries.

sardines

Sardines yog ib tug haib qhov chaw ntawm omega-3, uas txo cov roj ntau ntau, ua kom mus ob peb vas thiab tiv thaiv tus kab mob Alzheimer.

Yuav kom tshwj kom txhob lub inflammatory dab

Txhua hnub yug ib ce thiab hauj sim ua ntau loj heev, feem ntau vim o los yog tshaj ceeb thawj. Yog hais tias koj muaj cov luj, koj cov pob qij txha yog cuam tshuam. Qhov no ua rau txoj kev loj hlob ntawm kev mob caj dab. Nyob rau hauv tas li ntawd, cov roj muaj ib tus mob o-ua tshuaj lub npe hu ua cytokines. Lawv ua rau o. Noj cov khoom noj uas hlawv tshaj roj thiab sib ntaus o, koj tau zoo noj qab haus huv.

turmeric

Turmeric yog ib tug natural tshuaj. Lub active tshuaj nyob rau hauv cov txuj lom pab thaiv ib tus mob o-ua enzymes uas tiv thaiv tiv thaiv kev mob caj dab thiab qog. Turmeric kuj cheeb qhov uas cov loj hlob ntawm cancer hlwb thiab pab kom txo tau cov roj uas txhaws taus.

carrots

Vim cov ntsiab lus ntawm vitamin A thiab carotene, cov zaub ntug hauv paus yog ib tug zoo tshuaj tiv thaiv mob. Cov zaub ntau xim uas tiv thaiv tiv thaiv kev mob caj dab thiab zoo sib xws cov kab mob.

nplooj zaub ntsuab

Tej zaum koj yuav paub hais tias cov tshuaj ntsuab yog heev pab tau, tab sis yog tias koj tau hnov hais tias nws yuav pab tau tshem ntawm cov mob thiab o? Qhov no yog qhov tseeb, thiab tag nrho ua tsaug rau cov theem siab ntawm sulforaphane, uas blocks lub enzymes uas ua kom puas cov pob qij txha.

Yuav kom txo cov ntshav siab

Koj tau txo ntsev kom tsawg, tab sis koj cov ntshav siab yog tseem siab. Yog vim li cas? Nrog lub hnub nyoog, receptors uas tswj siab, ua tsawg sensitive. Nyob rau hauv tas li ntawd, cov hlab ntsha ua ntau tuab. Qhov no impairs ntshav txaus thiab lub plawv ua hauj lwm nyuaj, ua thiab loj hlob siab.

Beets thiab chard

Lub beets ntau ntau yam uas ua rau kom endurance, txo cov ntshav siab thiab tiv thaiv lub plawv. Tsis tas li ntawd, beet muaj ntau poov tshuaj, mineral uas tshem lub cev ntawm tshaj ntsev.

sweet qos

Cov qos ntau poov tshuaj, uas thiaj li muaj qhov theem ntawm ntsev nyob rau hauv lub cev. Nyob rau hauv tas li ntawd, nws yog neeg nplua nuj nyob rau hauv antioxidants, stabilizing cov ntshav qab zib theem.

tsaus qhob noom xim kasfes

Tsaus chocolate yog ib tug zoo kawg nkaus ntxim rau cov ntshav siab. Qhov ntawd yog vim hais tias nyob rau hauv ib tug ntau ntawm cocoa flavonoids.

cov nplej

Raws li kev tshawb fawb, kev siv cov whole grains pab txo koj cov ntshav siab. Noj cov khoom uas cov mov no txhua txhua hnub.

nqaij npuas tenderloin

Nqaij npuas tenderloin - nws yog ib qhov zoo ntawm choline, txav ntau heev rog. Nyob rau hauv tas li ntawd, nws muaj poov tshuaj thiab magnesium.