Leej twg tsis nyiam daim tawv nqaij noj qab nyob zoo, zoo nkauj, thiab ci ntsa iab? Peb txhua tus nyiam nws, puas yog? Peb daim tawv nqaij yog lub cev loj tshaj plaws hauv peb lub cev. Nws txoj haujlwm tseem ceeb yog tiv thaiv cov khoom sab hauv ntawm lub cev los ntawm cov khoom phom sij ntawm ib puag ncig sab nraud. Zoo li phab ntsa. Yog li, txhawm rau kom daim tawv nqaij no noj qab nyob zoo, cov khoom noj khoom haus uas peb muab rau nws los ntawm sab hauv yog qhov tseem ceeb heev. Cia peb saib cov khoom noj khoom haus no uas zoo li cov phooj ywg zoo tshaj plaws ntawm daim tawv nqaij yog dab tsi.
Cov Rog Noj Qab Haus Huv Uas Ua Rau Tawv Nqaij Ci
Cov rog no yog cov uas ua rau koj daim tawv nqaij ci ntsa iab thiab zoo nkauj. Yog tias koj tsis noj cov rog ntau, koj daim tawv nqaij yuav qhuav thiab ntsws.
Tiam sis peb tsis yog tham txog cov rog xwb. Peb yuav tsum tsom mus rau cov rog noj qab haus huv uas los ntawm cov nroj tsuag . Piv txwv li, txiv ntoo xws li txiv laum huab xeeb thiab txiv laum huab xeeb, noob xws li noob taub dag, txiv hmab txiv ntoo xws li txiv avocados, thiab ntses. Cov no hu ua cov rog monounsaturated thiab polyunsaturated. Cov no zoo heev rau kev ua kom koj daim tawv nqaij noo, muaj zog, thiab yoog tau. Lawv kuj zoo rau koj lub plawv.
Cov roj fatty acids Omega -3 yog ib hom roj fatty acid tshwj xeeb . Peb lub cev tsis tuaj yeem ua lawv, tab sis lawv tseem ceeb rau kev tsim cov phab ntsa cell. Omega-3s tuaj yeem thaiv cov tshuaj uas tswj kev loj hlob thiab kev kis tus kab mob qog nqaij hlav ntawm daim tawv nqaij, thiab lawv kuj tseem tuaj yeem txo qhov o ntawm daim tawv nqaij.
Cov khoom xyaw tseem ceeb uas ua rau daim tawv nqaij - Protein
Cov protein uas koj noj raug rhuav ua cov khoom me me hu ua amino acids hauv peb lub cev. Lub cev ces siv cov amino acids no los ua lwm cov protein, xws li collagen thiab keratin, uas ua rau daim tawv nqaij zoo li cov cib thiab cement. Tsis yog li ntawd xwb, tab sis cov amino acids no kuj pab tshem tawm cov cell tawv nqaij tuag thiab tsim cov cell tshiab.
Qee cov amino acids ua haujlwm ua cov antioxidants , tiv thaiv daim tawv nqaij ntawm kev puas tsuaj los ntawm lub hnub lub teeb UV thiab tej yam xws li pa luam yeeb.
Cov vitamins thiab cov minerals uas tseem ceeb rau daim tawv nqaij
Tam sim no cia peb saib cov vitamins thiab minerals tseem ceeb tshaj plaws rau kev noj qab haus huv ntawm daim tawv nqaij.Cov zaub mov yog dab tsi?
Vitamin A
Vitamin A yog qhov tseem ceeb rau ob qho tib si txheej sab saud ntawm daim tawv nqaij thiab txheej hauv qab. Vitamin A tuaj yeem tiv thaiv cov txheej txheem ntawm kev tawg collagen hauv daim tawv nqaij los ntawm lub hnub ci. Qhov no txhais tau tias nws txo qhov kev puas tsuaj rau daim tawv nqaij los ntawm lub hnub . Tab sis qhov ntawd tsis tau txhais hais tias koj tsis tas yuav siv tshuaj pleev thaiv hnub. Kev siv tshuaj pleev thaiv hnub yog qhov yuav tsum muaj. Vitamin A kuj tseem pab tswj kev ua haujlwm ntawm cov roj hauv cov plaub hau. Yog tias koj tau txais qhov txhab ntawm koj daim tawv nqaij, cov vitamin A no kuj pab nws kho sai dua. Yog tias koj tsis tau txais vitamin A txaus, koj daim tawv nqaij tuaj yeem qhuav thiab khaus.
Vitamin C
Thaum koj xav txog vitamin C, lo lus koj yuav tsum nco ntsoov yog collagen. Vim tias vitamin C pab khi cov protein collagen uas ua rau daim tawv nqaij muaj zog thiab ua kom nws zoo nkauj. Nws kuj yog ib qho antioxidant muaj zog. Yog li ntawd, nws kuj pab txo qhov kev pheej hmoo ntawm mob qog nqaij hlav. Yog tias qib vitamin C hauv lub cev txo qis, txawm tias qhov mob me me tuaj yeem ua rau daim tawv nqaij tig xiav, cov pos hniav los ntshav, thiab cov qhov txhab kho qeeb qeeb .
Vitamin E
Qhov no kuj yog ib qho antioxidant thiab ib qho vitamin uas muaj cov khoom tiv thaiv kev o. Vitamin E tuaj yeem nqus tau lub zog ntawm lub hnub lub teeb ultraviolet (UV), tiv thaiv daim tawv nqaij ntawm wrinkles, sagging, thiab mob qog nqaij hlav. Nws kuj pab txhawb cov phab ntsa cell, nrog rau vitamin C.
Hauv lwm lo lus, vitamin C thiab vitamin E yog ob yam khoom zoo tshaj plaws rau kev tiv thaiv daim tawv nqaij.
Zinc
Txheej sab saud ntawm daim tawv nqaij muaj zinc ntau dua li txheej hauv qab li tsib npaug. Zinc yog qhov tseem ceeb rau kev kho qhov txhab. Zinc kuj tseem xav tau los ua kom cov phab ntsa cell ruaj khov thiab rau cov cell faib thiab loj hlob. Zinc kuj ua haujlwm ua antioxidant, tiv thaiv daim tawv nqaij ntawm cov teeb UV.
Yog koj lub cev tsis muaj zinc txaus, nws yuav zoo li mob eczema . Tab sis cov pob khaus ntawd yuav tsis kho txawm tias koj siv cov tshuaj pleev kom noo noo lossis cov tshuaj pleev steroid los xij.
Selenium
Selenium kuj yog ib qho mineral. Nws pab qee cov antioxidants tiv thaiv daim tawv nqaij ntawm cov teeb UV. Kev tsis txaus Selenium tau pom tias ua rau muaj kev pheej hmoo ntawm mob qog noj ntshav ntawm daim tawv nqaij.
Cov khoom noj twg muaj cov as-ham ntau no?
Feem ntau, txiv hmab txiv ntoo thiab zaub yog ib qho kev xaiv zoo heev, muaj ntau cov vitamins thiab antioxidants uas zoo rau daim tawv nqaij. Qee cov khoom noj muaj ntau tshaj ib qho ntawm cov as-ham no, yog li lawv ua haujlwm ua ke los muab cov txiaj ntsig zoo tshaj plaws rau koj daim tawv nqaij.
| Hom zaub mov | Cov as-ham tseem ceeb uas muaj |
|---|---|
| Cov ntses uas muaj roj ntau (ntses salmon, ntses herring, ntses tuna) | Cov protein, Omega-3, Selenium |
| Cov zaub ntsuab tsaus (kale, spinach, collard greens) | Cov vitamins A, C, E; Omega-3; Protein, Selenium (hauv zaub paj ntsuab) |
| Qe | Cov protein, cov vitamins A, E, selenium, zinc |
| Cov noob flax | Omega-3, selenium |
| Cov zaub mov xws li lentils thiab chickpeas | Cov protein, zinc |
| Txiv qaub ntsuab | Cov rog noj qab haus huv, cov vitamins C, E |
| Roj txiv roj ntsuab ntxiv | Cov rog noj qab haus huv, vitamin E |
Ceev faj txog cov tshuaj ntxiv.
Yog tias koj xav tias koj tsis tau txais cov as-ham no txaus los ntawm cov khoom noj uas koj noj, nco ntsoov nrog koj tus kws kho mob tham ua ntej noj cov tshuaj ntxiv, vim tias qee cov tshuaj ntxiv tuaj yeem cuam tshuam rau koj lwm yam mob.
Piv txwv li, roj ntses yog ib txoj hauv kev zoo kom tau txais omega-3s. Txawm li cas los xij, yog tias koj noj cov tshuaj uas ua rau cov ntshav nyias lossis muaj lub cev tiv thaiv kab mob tsis muaj zog, kev noj roj ntses yuav tsis yog lub tswv yim zoo. Tsis tas li ntawd, kev noj cov tshuaj zinc tuaj yeem txo qhov ua tau zoo ntawm qee cov tshuaj tua kab mob. Yog li, tsis txhob siv dab tsi yam tsis tau koj tus kws kho mob qhia .
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Kev noj qab haus huv ntawm koj daim tawv nqaij nyob ntawm seb koj noj zaub mov li cas. Daim tawv nqaij zoo nkauj yog qhov tshwm sim ntawm lub cev noj qab haus huv.
- Sim noj zaub mov sib txawv thiab sib npaug, suav nrog ntses rog, zaub nplooj ntsuab tsaus, txiv ntoo qhuav, qe, thiab txiv avocados.
- Cov vitamins A, C, E, thiab cov minerals xws li zinc thiab selenium yog cov as-ham tseem ceeb rau daim tawv nqaij.
- Yog tias koj muaj kev txhawj xeeb txog koj cov zaub mov noj lossis cov khoom noj tsis txaus, sab laj nrog kws kho mob kom tau lus qhia.
- Tsis txhob siv cov tshuaj vitamin lossis minerals uas tsis tau kev qhia los ntawm 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