Koj paub tias tej yam uas peb noj thiab haus cuam tshuam rau peb txoj kev noj qab haus huv npaum li cas. Qhov tseeb, muaj qee yam kab mob loj uas peb tiv thaiv tau yog tias peb ua raws li peb txoj kev noj zaub mov kom zoo. Hnub no peb yuav tham txog ib yam kab mob loj xws li, uas yog mob qog noj ntshav ntawm txoj hnyuv loj thiab lub qhov quav, lossis hauv kev kho mob '(Colorectal Cancer)'. Cia peb tham txog tej yam uas peb xav tau ntxiv rau peb cov zaub mov thiab tej yam uas peb xav tau tshem tawm kom tiv thaiv qhov no.
Kev sib raug zoo ntawm rog thiab mob qog nqaij hlav plab yog dab tsi?
Tau pom tias cov rog hauv cov khoom noj uas peb noj, tshwj xeeb yog cov rog saturated los ntawm cov nqaij liab thiab cov nqaij ua tiav, yuav ua rau muaj mob qog noj ntshav hauv plab hnyuv.
Xav txog nws, thaum peb noj cov zaub mov uas muaj roj ntau, peb lub cev zom zaub mov tso tawm cov tshuaj uas pab rhuav cov rog. Cov no hu ua cov kua qaub bile. Thaum cov no nkag mus rau hauv peb txoj hnyuv, tshwj xeeb tshaj yog cov hnyuv loj, lawv tuaj yeem hloov mus ua cov kua qaub bile thib ob. Cov kua qaub bile thib ob no tuaj yeem ua rau muaj qog loj hlob hauv cov hlwb uas ua kab ntawm phab ntsa ntawm txoj hnyuv. Qhov no txhais tau tias cov rog ntau dua peb noj, tshwj xeeb tshaj yog cov roj tsiaj, qhov kev pheej hmoo no ntau dua.
Peb cov phooj ywg hu ua antioxidants
Tam sim no peb yuav tham txog lwm tus superhero uas tawm tsam mob qog noj ntshav. Qhov ntawd yog cov antioxidants. Hais yooj yim xwb, cov antioxidants zoo li peb lub cev tiv thaiv kab mob. Lawv tiv thaiv peb ntawm cov tshuaj lom hu ua "free radicals" uas ua rau peb lub cev puas tsuaj.
Dab tsi yog '(Cov free radicals)'? Txhua lub cell hauv peb lub cev siv oxygen thaum peb ua pa. Cov free radicals no yog tsim los ua cov khoom seem ntawm cov txheej txheem ntawd. Lawv ua rau peb lub cell puas tsuaj zoo ib yam li hlau xeb lossis butter rancid. Cov txheej txheem no hu ua '(Oxidation)'. Nws ua rau muaj kab mob plawv, cataracts, laus, thiab kab mob.
Peb lub cev cov cell muaj peev xwm kho qhov kev puas tsuaj no. Tab sis thaum peb noj cov khoom noj uas muaj cov antioxidants ntau, qhov kev tiv thaiv no yuav muaj zog dua.
Qhov tseem ceeb tshaj plaws, kev tshawb fawb tau qhia tias kev tau txais cov tshuaj antioxidants los ntawm cov khoom noj muaj txiaj ntsig zoo dua li kev noj lawv ua cov tshuaj ntxiv.
Cov khoom noj twg muaj cov antioxidants ntau?
- Cov khoom xws li carotene, beta-carotene, thiab lutein.
- Vitamin C thiab Vitamin E.
- Cov no feem ntau pom muaj nyob rau hauv cov txiv hmab txiv ntoo tshiab, zaub, thiab qee hom tshuaj yej. Qhov no txhais tau tias nws yog ib lub tswv yim zoo los ntxiv cov zaub thiab txiv hmab txiv ntoo muaj yeeb yuj rau hauv koj cov zaub mov noj.
Lwm cov vitamins thiab minerals tseem ceeb
Cia peb kawm txog folic acid.
Muaj tej kev tshawb fawb qhia tias folic acid yuav pab tiv thaiv kab mob qog noj ntshav. Txawm li cas los xij, lwm yam kev tshawb fawb qhia tias nws yuav ua rau muaj kev pheej hmoo ntawm qee hom mob qog noj ntshav. Yog li ntawd, yuav tsum muaj kev tshawb fawb ntxiv txog qhov no. Txawm li cas los xij, folic acid yog qhov tseem ceeb rau kev tsim cov hlwb tshiab hauv peb lub cev thiab ua kom cov hlwb ntshav liab noj qab nyob zoo.
Cov txiv hmab txiv ntoo zoo tshaj plaws yog cov txiv qaub xws li txiv kab ntxwv thiab txiv kab ntxwv qaub, thiab cov zaub ntsuab tsaus xws li spinach.
Tiam sis nco ntsoov, kev noj cov tshuaj folic acid ntxiv tsis tau muaj pov thawj tias yuav txo tau qhov kev pheej hmoo ntawm mob qog noj ntshav. Qee qhov kev tshawb fawb qhia tau tias nws yuav ua rau qhov kev pheej hmoo ntxiv me ntsis. Yog li, tshwj tsis yog tias koj tus kws kho mob qhia lwm yam , nws yog qhov zoo kom tau txais koj cov folic acid los ntawm cov khoom noj es tsis txhob noj cov tshuaj ntxiv.
Calcium thiab Vitamin D
Peb txhua tus paub tias ob qho no ua rau peb cov pob txha muaj zog, tab sis cov kev tshawb fawb tshiab qhia tias lawv kuj tseem yuav pab tiv thaiv kab mob qog nqaij hlav.
| Cov khoom noj khoom haus | Cov khoom noj uas muaj ntau yam |
|---|---|
| Calcium | Cov zaub ntsuab tsaus xws li mis nyuj, cheese, yogurt, ntses salmon, ntses sardines, kale, thiab zaub ntsuab mustard. |
| Vitamin D | Cov ntses salmon, cov ntses sardines, mis nyuj uas muaj vitamin D ntxiv, qe qe, siab qaib, thiab qhov chaw zoo tshaj plaws yog tshav ntuj (kwv yees li 20 feeb ua ntej 10 teev sawv ntxov thiab tom qab 3 teev tsaus ntuj). |
Fiber thiab koj lub plab
Cov fiber, lossis raws li peb hu nws, tau raug suav hais tias yog riam phom muaj zog tiv thaiv kab mob qog noj ntshav. Txawm hais tias muaj cov txiaj ntsig tshawb fawb sib xyaw ua ke txog seb nws puas tiv thaiv tau mob qog noj ntshav hauv plab hnyuv lossis tsis, muaj pov thawj zoo tias kev noj zaub mov nplua nuj uas muaj fiber pab txhim kho kev noj qab haus huv tag nrho.Cov fiber tiv thaiv kev cem quav thiab pab kom txoj hnyuv ua haujlwm zoo.
Cov khoom zoo tshaj plaws ntawm cov fiber:
- Cov nplej tag nrho thiab cov mov ci ua los ntawm lawv (cov nplej tag nrho, oats, mov tag nrho).
- Txiv pos nphuab, berries.
- Cov zaub mov xws li taum pauv, taum pauv, thiab lentils.
- Txiv hmab txiv ntoo thiab zaub tshiab.
Yog tias koj muaj teeb meem tau txais cov fiber txaus los ntawm koj cov zaub mov noj, koj tuaj yeem noj cov tshuaj fiber. Tab sis nco ntsoov, thaum ntxiv fiber rau koj cov zaub mov noj, maj mam ntxiv nws. Kev noj ntau dhau ib zaug tuaj yeem ua rau o thiab mob. Tsis tas li ntawd, haus dej ntau.
Lub Hwj Chim Zais Cia ntawm Cov Nroj Tsuag - Phytochemicals
Cov no yog ib qho kev tshawb pom tshiab. "Phytochemicals" yog cov tshuaj uas tsis muaj as-ham uas pom muaj nyob rau hauv cov khoom noj uas cog rau hauv lub cev uas yuav pab tiv thaiv kab mob qog noj ntshav. Piv txwv li, "Flavonoids" thiab "Polyphenols". Cov no pom muaj nyob rau hauv ntau yam khoom noj uas cog rau hauv lub cev, suav nrog txiv lws suav, txiv kab ntxwv, txiv pos nphuab, kua txob, carrots, broccoli, zaub qhwv, thiab taum pauv. Yog vim li cas nws thiaj li tseem ceeb kom sau koj lub phaj nrog cov txiv hmab txiv ntoo thiab zaub muaj yeeb yuj.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Ua kom feem ntau ntawm koj cov zaub mov noj yog cov zaub, txiv hmab txiv ntoo, nplej, thiab txiv ntoo qhuav.
- Thaum noj tej yam xws li mov ci thiab mov, xaiv cov khoom noj uas yog cov nplej tag nrho es tsis txhob noj mov ci dawb thiab mov dawb.
- Txwv koj cov nqaij liab (xws li nqaij nyuj, nqaij npuas) thiab cov nqaij ua tiav xws li cov hnyuv ntxwm thiab nqaij npuas kib.
- Ua kom lub cev muaj zog. Tswj koj qhov hnyav kom haum rau koj lub cev.
- Txwv kev haus cawv.
- Sim kom tau koj cov vitamins thiab minerals los ntawm cov khoom noj uas muaj ntuj tsim es tsis txhob noj cov tshuaj ntxiv. Yog tias koj tab tom pib noj cov tshuaj ntxiv, nco ntsoov nug koj tus kws kho mob.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus