Muaj ib zaj lus hais nrov heev ntawm peb txhua tus, "Thaum koj
mob khaub thuas , koj yuav tsum yoo mov, thiab thaum koj kub taub hau, koj yuav tsum noj mov kom zoo." Qhov no puas yog ib zaj dab neeg tseeb tiag? Los yog nws tsuas yog lus xaiv xwb? Feem ntau ntawm peb tsis paub tseeb. Tab sis cia kuv qhia rau koj, tsis muaj dab tsi yuav tsum txhawj txog. Vim tias qhov tseeb yog,
kev yoo mov thaum koj mob yeej tsis yog ib yam zoo. Peb lub cev xav tau lub zog los tawm tsam kev mob, thiab lub zog ntawd los ntawm cov khoom noj muaj txiaj ntsig uas peb noj. Hais yooj yim, thaum koj noj zaub mov zoo, txhua yam hauv peb lub cev pib ua haujlwm zoo. Cov khoom noj nplua nuj uas muaj txiaj ntsig tsis yog tsuas yog pab peb lub cev tawm tsam kev kis kab mob xwb, tab sis lawv kuj pab tiv thaiv kab mob. Yog li hnub no, cia peb tham txog cov khoom noj zoo no uas tuaj yeem ua rau peb
lub cev tiv thaiv kab mob muaj zog thiab pab peb kom tsis txhob mob.
Cov Superheroes Tiv Thaiv Kab Mob: Cov Tshuaj Antioxidants
Tej zaum koj twb tau hnov txog lub npe no lawm. Cov tshuaj antioxidants yog ib pawg ntawm cov as-ham tseem ceeb uas pab kom peb lub cev tiv thaiv kab mob muaj zog. Piv txwv li cov no yog beta-carotene,
vitamin C , thiab
vitamin E. Yog li lawv ua haujlwm li cas? Xav txog tias muaj "cov khoom phem" hauv peb lub cev uas tuaj yeem ua rau cov hlwb puas tsuaj, peb hu lawv tias "free radicals." Lawv zoo li cov yeeb ncuab me me hauv peb lub cev. Cov phooj ywg no hu ua antioxidants neutralize cov yeeb ncuab ntawd thiab tshem tawm lawv lub zog puas tsuaj. Lawv zoo li "bodyguards" uas tiv thaiv peb cov hlwb. Yog li ntawd, lawv pab peb kom noj qab haus huv thiab rov zoo sai dua yog tias peb mob. Txoj hauv kev zoo tshaj plaws thiab yooj yim tshaj plaws kom tau txais cov antioxidants no rau hauv peb lub cev yog
noj ntau yam txiv hmab txiv ntoo thiab zaub li sai tau. Yog tias koj ua zaub, sim ua noj rau hauv dej tsawg li sai tau. Qhov no yuav pab khaws cov as-ham hauv cov zaub mov. Feem ntau cov koom haum kev noj qab haus huv pom zoo kom noj 5 txog 9 qhov kev pabcuam ntawm txiv hmab txiv ntoo thiab zaub ib hnub. Ua li ntawd yuav muab ntau yam antioxidants rau koj.
Piv txwv li, kwv yees li ib feem plaub ntawm txiv papaya muab ib nrab ntawm koj cov beta-carotene uas koj xav tau txhua hnub. Thiab cov nplooj ntsuab xws li spinach muab beta-carotene, vitamin C, folic acid , thiab magnesium .
| Cov khoom noj khoom haus | Cov khoom noj uas pom ntau (xws li cov uas pom ntau hauv Sri Lanka) |
|---|
| Beta-carotene thiab lwm yam carotenoids | Qos yaj ywm, qos liab qab zib, taub dag, txiv nkhaus taw, txiv papayas, txiv lws suav, zaub ntsuab (spinach, kale, gotu kola), broccoli, thiab dib liab. |
| Vitamin C | Txiv tsawb, txiv kab ntxwv qaub, txiv qaub ntsuab, txiv kiwi, txiv papaya, txiv pos nphuab strawberry, txiv lws suav, broccoli, kua txob ntsuab (ntses chili), paj noob hlis. |
| Vitamin E | Cov txiv ntseej (almonds), noob paj noob hlis (sunflower seeds), txiv laum huab xeeb (peanut butter), txiv laum huab xeeb (hazelnuts), cov ntses uas muaj roj xws li ntses salmon, roj ntses cod. |
Lwm cov phooj ywg uas pab tiv thaiv kab mob
Ntxiv rau cov tshuaj antioxidants, muaj ntau lwm yam khoom noj tseem ceeb uas pab peb lub cev tiv thaiv kab mob.
Cia peb kawm me ntsis txog bioflavonoids.
Cov no kuj yog cov khoom ntuj uas pom muaj nyob rau hauv cov nroj tsuag nrog rau vitamin C. Cov no kuj ua haujlwm ua cov antioxidants thiab pab txhawb kev ua haujlwm ntawm lub cev tiv thaiv kab mob.
- Koj tau nws qhov twg?: Nws pom muaj ntau heev hauv cov noob thiab cov noob dawb ntawm cov txiv hmab txiv ntoo citrus xws li txiv kab ntxwv thiab txiv qaub ntsuab. Nws kuj pom muaj nyob rau hauv ntses, txiv ntoo qab zib, thiab txiv hmab. Quercetin, uas pom muaj nyob rau hauv broccoli, dos liab thiab dawb, kuj yog ib qho bioflavonoid ntau heev.
Glutathione yog ib qho khoom noj khoom haus tseem ceeb.
Glutathione yog lwm yam khoom noj khoom haus tseem ceeb uas muab lub zog rau peb lub cev tiv thaiv kab mob kom tawm tsam cov kab mob.
- Yuav tau qhov twg: Koj tuaj yeem tau cov as-ham no los ntawm cov zaub xws li broccoli, Brussels sprouts, cabbage, cauliflower, thiab spinach.
Phytochemicals: lub zog ntawm cov nroj tsuag
Cov no yog cov tshuaj lom neeg uas pom muaj nyob rau hauv txhua tsob nroj. Hais yooj yim xwb, yog tias koj noj ntau yam nplej, txiv hmab txiv ntoo, thiab zaub, koj yuav tau txais cov tshuaj no uas txhawb kev noj qab haus huv.
- Lawv tuaj qhov twg los?: Lawv muaj ntau nyob rau hauv cov khoom noj xws li txiv apples, apricots, broccoli, cabbage, carrots, cauliflower, qej, legumes (lentils, chickpeas), dos, kua txob liab, taum pauv, qos yaj ywm qab zib, thiab txiv lws suav.
Tsis txhob hnov qab qhov tseem ceeb ntawm cov protein!
Txawm hais tias peb feem ntau tham txog cov vitamins, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov protein yog qhov tseem ceeb rau kev tsim thiab kho cov nqaij hauv peb lub cev, nrog rau kev tawm tsam cov kab mob viral thiab bacterial.
Thaum koj mob, koj lub cev zoo li lub tshav rog. Nws xav tau cov protein, cov "cov khoom siv ua lub hauv paus" uas xav tau los tsim cov tub rog (cov hlwb tiv thaiv kab mob) uas xav tau rau kev ua tsov rog ntawd thiab kho qhov puas tsuaj.
Yog li ntawd, ntxiv cov protein zoo rau hauv koj cov zaub mov noj. Tab sis nco ntsoov xaiv
cov protein uas tsis muaj roj ntau . Piv txwv li, lentils, chickpeas, taum ntsuab, taum pauv, nqaij nyuj tsis muaj roj ntau, thiab nqaij qaib lossis qaib ntxhw tsis muaj daim tawv nqaij yog cov kev xaiv zoo.
Cov zaub mov txawv zais cia ntawm peb cov pog rau hnub mob
Koj puas paub tias qee cov khoom noj thiab dej haus uas peb cov pog koob tau muab rau peb thaum peb muaj mob yeej muaj lub hauv paus ntawm kev tshawb fawb?
- Kua Zaub Qaib: Muaj ob txoj kev tshawb fawb pom tias kua zaub qaib yog ib txoj hauv kev zoo los pab tiv thaiv mob khaub thuas. Ib qho yog tias nws pab txo qhov ntswg txhaws thiab ua rau cov hnoos qeev nyias, ua rau nws yooj yim dua rau peb hnoos tawm. Kev tshawb fawb kuj qhia tau tias nws muaj cov khoom tiv thaiv kev o me me uas tuaj yeem pab txo cov tsos mob ntawm mob khaub thuas.
- Tshuaj Yej Kub: Qhov no kuj yog ib qho tshuaj kho mob hauv tsev uas nrov heev. Haus tshuaj yej kub kuj pab kom cov hnoos qeev nyias thiab tswj cov kua dej ( hydration ) hauv lub cev. Tshuaj yej ntsuab thiab tshuaj yej dub muaj cov tshuaj antioxidants hu ua flavonoids. Tej yam zoo li tshuaj yej qhiav thiab coriander uas peb haus hauv peb lub tebchaws kuj muaj txiaj ntsig zoo rau lub cev.
Yog li ntawd, lub sijhawm tom ntej koj mob, es tsis txhob hla pluas noj, noj qee yam khoom noj zoo li no uas yuav muab zog rau koj thiab txhawb koj lub zog tiv thaiv kab mob, thiab muab sijhawm rau koj lub cev so. Yog tias koj cov tsos mob hnyav zuj zus lossis koj muaj teeb meem nrog koj cov zaub mov noj,
nco ntsoov mus ntsib koj tus kws kho mob kom tau lus qhia. Cov Lus Qhia Txog Kev Coj Mus Tsev
- Cov lus hais tias "yoo mov thaum mob khaub thuas, noj mov thaum kub taub hau " yog ib zaj dab neeg xwb. Thaum koj mob, koj lub cev xav tau lub zog thiab kev noj haus kom tawm tsam cov kab mob.
- Noj ntau yam txiv hmab txiv ntoo thiab zaub uas muaj xim zoo nkauj txhua hnub, uas muaj ntau yam antioxidants, los txhawb koj lub cev tiv thaiv kab mob.
- Cov protein yog qhov tseem ceeb rau kev kho cov nqaij ntawm lub cev thiab tawm tsam cov kab mob.Xaiv cov protein uas muaj roj tsawg.
- Nws yog ib qho tseem ceeb uas yuav tsum haus dej kom txaus thaum koj mob. Haus dej ntau ntau, xws li dej, kua zaub sov, thiab tshuaj yej kub.
- Yog tias koj muaj lus nug txog koj tus mob lossis kev noj haus , thov koj tus kws kho mob qhia koj txhua lub sijhawm.
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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