100 yam khoom noj zoo tshaj plaws hauv ntiaj teb

Cov txheej txheem:

100 yam khoom noj zoo tshaj plaws hauv ntiaj teb
100 yam khoom noj zoo tshaj plaws hauv ntiaj teb
Anonim

100 yam khoom noj zoo tshaj hauv ntiaj teb

Tej lus raws li 93 cov kev tshawb fawb tshawb fawb. Npaj los ntawm tus kws tshaj lij rau cov ntaub ntawv xov xwm

100 cov khoom siv tau zoo tshaj plaws
100 cov khoom siv tau zoo tshaj plaws

Cov zaub mov noj qab nyob zoo yog cov uas pab txhim kho kev noj qab haus huv tag nrho. Lawv muaj txiaj ntsig zoo rau lub hlwb, pab tswj lub cev hnyav, thiab ntxiv dag zog rau cov hlab plawv.

Koj yuav tsum ua raws li koj cov kev noj haus ib txwm. Cov khoom siv tau zoo tuaj yeem yuav tom khw thiab hauv tsev loj, xaj hauv tsev. Qhov tseem ceeb tshaj plaws yog kom paub qhov twg ntawm lawv yuav tsis ua mob rau koj txoj kev noj qab haus huv.

txiv hmab txiv ntoo thiab zaub

Txiv hmab txiv ntoo thiab zaub
Txiv hmab txiv ntoo thiab zaub

Nws tsis muaj qhov zais cia tias txiv hmab txiv ntoo thiab zaub yog cov zaub mov noj qab haus huv. Txawm li cas los xij, tsis yog txhua tus ntawm lawv muaj peev xwm sib npaug. Piv txwv li, thaum poob phaus, ib txhia ntawm lawv pab kom poob phaus, thaum lwm tus, ntawm qhov tsis sib xws, ntxiv phaus ntxiv. Cov ntawv qhia zaub mov tsim nyog yuav ua kom cov txheej txheem metabolic sai thiab tiv thaiv kev sib sau ntawm cov roj visceral. Peb tau sau cov npe ntawm cov zaub thiab txiv hmab txiv ntoo uas haum rau txhua tus neeg tiag tiag (muab tsis muaj tus neeg intolerance).

1 spinach

spinach
spinach

Ib khob ntawm spinach muaj tib cov protein ntau li cov qe qaib qe. Nws yog nplua nuj nyob rau hauv cov vitamins C thiab A, nws yog siab nyob rau hauv folic acid, uas yog tsim nyog rau kev noj qab haus huv lub plawv. Tsis tas li ntawd, spinach yog ib qhov chaw ntawm antioxidants.

Kom tau txais txiaj ntsig zoo tshaj plaws los ntawm cov khoom, nws yuav tsum tau noj tom qab kev kho cua sov. Steamed spinach yog qhov zoo tshaj plaws. Qhov no tso cai rau koj khaws tag nrho cov vitamins thiab minerals nyob rau hauv nws, thiab tseem txhawb nqa kom zoo dua ntawm calcium.

Spinach tuaj yeem ntxiv rau cov kua zaub, ua rau cov protein shakes, ua ke nrog cov nplej zom thiab lwm yam zaub. Txhawm rau muab cov khoom lag luam nplua nuj, nws yog seasoned nrog qej, txiv roj roj, kua txob, kua txiv qaub.

2 Nplooj mustard

nplooj mustard
nplooj mustard

mustard zaub yog nplua nuj nyob rau hauv cov vitamins. Thaum steamed, tsuas yog ib khob ntawm cov khoom tuaj yeem npog lub cev txhua hnub rau cov khoom hauv qab no:

  • In vitamin K - los ntawm 922%;
  • Nyob hauv vitamin A - 96%;
  • In vitamin C - los ntawm 47%.

Cov khoom lag luam yog qhov chaw ntawm glucosinolates, uas muaj peev xwm tiv thaiv ntau yam kab mob. Cov no yog cov tshuaj tshwj xeeb ntawm cov nroj tsuag keeb kwm uas tiv thaiv kev faib cov qog nqaij hlav cancer. Kev tshuaj xyuas hauv phau ntawv Journal Tam Sim No Pharmaceutical Design tau sau tseg tias glucosinolates tsis tsuas yog tiv thaiv lub cev los ntawm kev mob qog noj ntshav, tab sis kuj tuaj yeem siv los kho nws [1]

3 Kale

kale
kale

Cabbage yog nplua nuj nyob rau hauv vitamin A, phosphorus, B vitamins. Nws muaj ob npaug ntau ascorbic acid li spinach, yog li nws yuav muaj nuj nqis ntawm qhov chaw nyob rau hauv daim ntawv teev cov zaub mov noj qab haus huv.

Ib txoj kev tshawb fawb luam tawm hauv phau ntawv journal JRSM Cov Kab Mob Ntshav Qab Zib pom tias kev noj zaub mov txhua hnub ntawm kale thiab lwm yam zaub cruciferous tuaj yeem txo qis kev pheej hmoo ntawm kev mob plawv. Tsis pub leejtwg paub tias lawv yog cov ua rau tuag thoob ntiaj teb [2]

Kale qab nws tus kheej. Koj tuaj yeem faib cov khoom noj los ntawm kev noj nws nrog qe, zaub thiab npaj smoothies thiab kua txiv hmab txiv ntoo los ntawm nws.

4 dej

Dej qab zib
Dej qab zib

Cress yog qhov chaw ntawm folic acid, uas pab tshem tawm qhov hnyav dhau. Ib txoj kev tshawb fawb luam tawm nyob rau hauv British Journal of Nutrition pom tias cov neeg uas muaj folic acid siab poob phaus 8.5 npaug sai dua cov neeg uas muaj folic acid tsawg. Tib lub sijhawm, txhua tus kawm tau ua raws tib txoj kev noj haus [3]

Lwm txoj kev tshawb nrhiav pom tias kev noj cov folic acid txaus txo qhov kev pheej hmoo ntawm mob qog noj ntshav mis [4]. Ntxiv rau watercress, asparagus, spinach thiab papaya yog qhov chaw ntawm vitamin B9.

5 txiv lws suav qhuav

Sun-dried txiv lws suav
Sun-dried txiv lws suav

txiv lws suav qhuav yog ib qhov chaw ntawm lycopene, uas yog ib qho muaj zog antioxidant. Ntau cov kev tshawb fawb tau pom tias lycopene tiv thaiv kev loj hlob ntawm qog nqaij hlav ntawm prostate, tawv nqaij, plab, zais zis, nrog rau cov kab mob plawv [5].

Ib khob ntawm cov txiv lws suav qhuav muaj 6 g ntawm cov protein, 7 g ntawm fiber. Qhov no tso cai rau koj los thaiv qhov kev xav tau ntawm cov poov tshuaj txhua hnub los ntawm 75%. Nws tsis muaj qhov zais cia tias nws yog lub ntsiab lus tseem ceeb uas tso cai rau koj los tswj lub plawv noj qab haus huv thiab pab rov qab cov ntaub so ntswg. Tsis tas li ntawd, cov txiv lws suav qhuav tuaj yeem ua rau qhov tsis txaus ntawm cov vitamins A thiab K.

Cov khoom siv tau los ua pizza qab qab. Txiv lws suav feem ntau ntxiv rau zaub xam lav thiab noj zoo.

6 Artichoke

Artichoke
Artichoke

Artichoke muaj 2 npaug fiber ntau dua li zaub qhwv. Hauv cov zaub nruab nrab, nws muaj txog 10.3 g, uas ua rau nws muaj peev xwm los npog cov poj niam txhua hnub rau kev noj haus fiber ntau los ntawm 40%. Tsis tas li ntawd, artichoke yog thawj coj ntawm cov zaub hauv cov ntsiab lus ntawm cov protein.

Nws paub tias kev tshaib kev nqhis hormone ghrelin yog nquag suppressed yog tias lub cev tau txais cov protein thiab fiber ntau txaus. Lub artichoke muaj peev xwm ua tau raws li ob qho kev xav tau. Yog li ntawd, nyob rau hauv ib qho kev mob siab rau poob phaus, koj yuav tsum twv yuav raug hu suav nrog cov khoom hauv koj cov khoom noj. Nws tuaj yeem noj ua zaub mov ywj pheej, ntxiv rau zaub xam lav nrog cheese thiab txiv lws suav, seasoned nrog ntau yam kua ntses thiab roj, ua ke nrog koj cov tshuaj ntsuab nyiam.

7 ntsuab peas

Ib khob ntawm cov taum ntsuab muaj 8 npaug ntawm cov protein ntau dua li tib qho kev noj zaub ntsuab. Noj cov txiv laum huab xeeb no tso cai rau koj 100% npog lub cev txhua hnub xav tau vitamin C thiab txhawb kev tiv thaiv kab mob.

Green peas tuaj yeem ntxiv rau cov zaub xam lav, qe qe thiab lwm yam tais diav, vim tias lawv tsuas yog noj qab haus huv xwb.

8 kua txob

kua txob muaj cov tshuaj tshwj xeeb - dihydrocapsiat, uas, thaum noj, ua kom cov metabolism sai thiab txhawb kev poob phaus. Sweet liab thiab ntsuab peppers yog nplua nuj nyob rau hauv vitamin C. Ib khob ntawm cov khoom muaj txog li 3 zaug ib hnub twg ntawm cov tshuaj no. Nws qhov kev noj haus ua rau nws yooj yim dua los kov yeej cov xwm txheej ntxhov siab, vim nws tiv thaiv kev tsim cov cortisol, ib qho ntawm cov neeg ua txhaum rau kev sib sau cov rog ntawm lub duav [6]

9 Broccoli

Broccoli
Broccoli

Broccoli yog ib yam khoom siv rau kev tiv thaiv thiab kho mob qog nqaij hlav prostate, mis, ntsws thiab tawv nqaij. Cov kws tshawb fawb ntseeg tias phytonutrient sulforaphane muaj nyob rau hauv lawv txhawb kev tsim cov testosterone thiab tiv thaiv qhov hnyav nce [7].

Broccoli yog nplua nuj nyob rau hauv vitamin C. Ib khob ntawm florets yog txaus los npog lub cev txhua hnub xav tau 100%.

Txawm li cas los xij, broccoli yuav tsum tau noj nrog kev ceev faj los ntawm cov neeg uas muaj cov hnyuv rhiab, vim tias cov khoom tuaj yeem ua rau muaj roj ntau dhau.

10 Carrots

Carrot
Carrot

Carrots yog nplua nuj nyob rau hauv vitamin A, C, K, potassium thiab fiber. Nws muaj beta-carotene, uas muab zaub rau nws cov txiv kab ntxwv xim thiab, yog tias noj, tiv thaiv nws ntawm qog noj ntshav.

Ib txoj kev tshawb fawb luam tawm hauv American Journal of Clinical Nutrition pom tias cov poj niam uas muaj beta-carotene siab muaj 59% qis dua ntawm kev mob qog noj ntshav mis. Cov lus xaus yog ua los ntawm kev txheeb xyuas ntawm 3000 tus neeg mob. Tsis tas li ntawd, carrots muaj alpha-carotene, uas txo qhov kev pheej hmoo ntawm mob cancer ntawm lub mis los ntawm 39% [8]

Lwm txoj kev tshawb fawb pom tias beta-carotene tiv thaiv kev loj hlob ntawm mob qog noj ntshav. Cov kws tshawb fawb tau pom tias carotenoids, uas lub cev hloov mus rau hauv vitamin A, yog qhov tsim nyog rau kev ua haujlwm ntawm lub cev tiv thaiv kab mob, tswj kev noj qab haus huv ntawm tes thiab ua kom cov enzymes uas tua cov carcinogens. Cov txiaj ntsig ntawm txoj kev tshawb fawb tau luam tawm nyob rau hauv phau ntawv Journal Nutrition and Cancer [9]

11 Pickles

Pickles
Pickles

Pickles muaj calories tsawg, nplua nuj nyob rau hauv kev noj haus fiber ntau, thiab kua txiv hmab txiv ntoo yog siv los khaws cia, yog li lawv tuaj yeem siv nyab xeeb los ua khoom rau kev poob phaus. Ib tug loj pickled dib tsuas muaj 15 kcal thiab 2 g ntawm fiber. Tom qab noj nws, satiety teem rau hauv, piv rau qhov kev paub los ntawm tus neeg uas tau noj cov khoom uas muaj zog ntawm 100 kcal.

Lwm qhov txiaj ntsig ntawm kev noj cov pickles yog cov kua qaub uas lawv muaj. Cov kws tshawb fawb tau pom tias cov khoom noj muaj kua qaub ua kom cov metabolism, pab lub cev nqus cov carbohydrates sai dua thiab hlawv rog. Yog li ntawd, cov zaub nyoos tuaj yeem muab ntxiv rau cov qhaub cij, ua noj nrog lawv hauv cov zaub nyoos thiab noj hauv lawv daim ntawv ntshiab.

12 Qos yaj ywm

Qos yaj ywm
Qos yaj ywm

qos yaj ywm sov yog lub foob pob carbohydrate tiag tiag uas tsis pab poob phaus. Txawm li cas los xij, tom qab txias, yooj yim digestible starches tig mus rau hauv cov tebchaw ruaj khov, ua rau cov txheej txheem retrogradation. Nyob rau hauv daim ntawv no, hmoov txhuv nplej siab absorbed nyob rau hauv lub digestive ib ntsuj av tau nyuaj, yog li cov rog yog oxidized sai, ntau deposits ntawm lub duav rov sauv.

Yog koj tsis xav noj cov qos yaj ywm txias ua ib sab phaj, koj tuaj yeem ua zaub xam lav tawm ntawm nws. Cov zaub mus zoo nrog nqaij qaib, Dijon mustard, kua txob, tshuaj ntsuab, Greek yogurt.

13 qos yaj ywm

Qab zib
Qab zib

Ib lub qos yaj ywm loj muab 4g ntawm cov protein kom koj noj qab haus huv ntev. Nws kuj muaj cov fiber ntau ntau, uas tuaj yeem them txog 25% ntawm tus neeg xav tau kev pab txhua hnub. Qos yaj ywm qab zib yog nplua nuj nyob rau hauv vitamin A, nws muaj yuav luag 11 npaug ntau tshaj li qhov pom zoo pub nyiaj txhua hnub.

Cov kws tshawb fawb tau pom tias vitamin A muaj cov khoom tiv thaiv kab mob cancer. Hauv Taiwan, kev tshawb fawb tau tshawb pom tias kev noj zaub mov uas muaj vitamin A tuaj yeem tiv thaiv lub cev los ntawm mob qog noj ntshav. Cov txiaj ntsig tau luam tawm hauv Asia Pacific Journal of Clinical Nutrition [10]

Ntxiv rau qhov piav qhia cov txiaj ntsig ntawm qos yaj ywm qab zib, nws muaj cov ntsiab lus calorie tsawg. Muaj tsawg dua 200 kcal ib tub.

14 Nkoj

Dos
Dos

Dos yog qhov chaw ntawm flavonoid hu ua quercetin. Ib zaug nyob rau hauv lub cev, nws activates ib tug tshwj xeeb proteins uas yog lub luag hauj lwm rau kev tswj cov ntshav qab zib theem, yog li pib cov roj burning txheej txheem, thiab ntxiv phaus yuav tsis tso rau ntawm lub duav [11].

Kev noj cov dos pab txhawb kev mob plawv, txo cov roj cholesterol thiab tswj ntshav siab [12].

Cov ntsiab lus calorie ntawm dos yog tsawg. Cov khoom no muaj ntau yam thiab tuaj yeem muab ntxiv rau ntau yam tais diav: kua zaub, zaub xam lav, pastries, qhaub cij, hamburgers, pastas, thiab lwm yam.

15 Spaghetti squash

Spaghetti squash lossis squash yog cov zaub tsis muaj calorie tshwj xeeb. Tsis muaj ntau tshaj 40 kcal ib khob, uas yog 75% tsawg dua classic pasta ua los ntawm cov hmoov dawb.

Spaghetti squash muaj vitamin A thiab potassium, uas yog qhov tseem ceeb rau kev tswj cov leeg nqaij. Pasta squash muaj beta-carotene, uas yog ob zaug zoo ntawm kev tiv thaiv hlwb los ntawm kev mob qog noj ntshav li omega-3 fatty acids los ntawm nutmeg.

16 Mushrooms

Nceb
Nceb

nceb yog nplua nuj nyob rau hauv cov poov tshuaj, uas yog tsim nyog rau lub cev: nws muab cov leeg nqaij tone, txhawb kev tsim ntawm tes, thiab txo cov ntshav siab. Kev noj zaub mov tsis tu ncua ntawm cov kab mob no ua rau muaj kev phom sij txaus ntshai ntawm kev noj sodium ntau dhau los ntawm cov zaub mov.

Cov kws tshawb fawb tau pom tias cov nceb tsis tsuas yog muaj cov calories tsawg xwb, tab sis kuj tseem pab txhawb kev tiv thaiv kab mob. Lawv tiv thaiv lub cev los ntawm kev mob qog noj ntshav. Hauv kev tshawb fawb ntawm nas, nws tau pom tias nyob rau hauv nas kho nrog nceb extract, qhov luaj li cas ntawm cov qog prostate txo, thiab tus nqi ntawm proliferation ntawm cov qog nqaij hlav cancer rau hauv lwm cov ntaub so ntswg kuj txo [13]

17 Asparagus

Asparagus muaj cov nyhuv diuretic. Nws muaj tsawg dua 5 g suab thaj rau ib qho kev pab, pab tiv nrog flatulence thiab lwm yam tsis kaj siab nyob rau hauv lub plab zom mov.

Cov kws tshawb fawb tau pom tias noj zaub ntsuab txaus tuaj yeem tiv thaiv cov tsos mob hangover. Cov txiaj ntsig ntawm txoj kev tshawb fawb tau luam tawm nyob rau hauv Phau Ntawv Qhia Txog Kev Tshawb Fawb Txog Khoom Noj [14].

18 Beets

Beet
Beet

Beets muaj nplua nuj nyob rau hauv antioxidant hu ua betalain, uas muaj undoubted kev pab cuam rau lub siab, raws li nws yuav pab kho lub cev puas hlwb [15].

Beets muaj vitamin C, uas yog qhov tseem ceeb rau kev tswj lub cev ua haujlwm ntawm lub cev. Cov zaub kuj muaj ntau cov poov tshuaj, uas cov paj hlwb thiab cov leeg hlwb xav tau, manganese, uas ua kom cov pob txha, daim siab, txiav thiab lub raum.

Cov kws tshawb fawb tau pom tias cov nitrates muaj nyob rau hauv beets pab txo cov ntshav siab, vim nws yuav tsum tau muab tso rau hauv cov zaub mov rau cov neeg mob raum mob. Cov txiaj ntsig ntawm txoj kev tshawb fawb tau luam tawm hauv Phau Ntawv Xov Xwm ntawm Khoom Noj [16].

19 Celery

Celery
Celery

Nyob rau xyoo 2014, kev tshawb fawb tau luam tawm nyob rau hauv phau ntawv xov xwm Obesity qhia tias zom cov zaub mov kom huv si pab hlawv ntxiv kilocalories: txog 10 kcal ib qho kev pab ntawm 300 kcal. Raws li kev suav yooj yim, nws tuaj yeem pom tias tsuas yog ua tsaug rau qhov kev txiav txim no, txog li 2000 kcal tuaj yeem zom tau ib hlis.

Nyob rau hauv tib txoj kev tshawb fawb, nws tau pom tias kev zom cov zaub mov ua rau cov ntshav ntws mus rau hauv cov hnyuv thiab lub plab, vim tias cov khoom noj ntau ntxiv tau nqus los ntawm cov zaub mov. Yog hais tias peb coj mus rau hauv tus account tias celery yog lub ntsiab "chewing" zaub nrog tsawg kawg nkaus calorie cov ntsiab lus, nws muaj peev xwm rightfully hu ua tus huab tais ntawm lub rooj noj mov. Celery tuaj yeem noj ib leeg lossis ntxiv rau cov kua zaub, zaub nyoos thiab lwm yam tais diav.

20 Eggplant

Eggplant
Eggplant

Anthocyanins thiab flavonoids muab eggplants tsis yog tsuas yog ib tug nplua nuj xim, tab sis kuj ua ib tug xov tooj ntawm lwm yam tseem ceeb functions, namely:

  • Pab tswj lub cev hnyav;
  • Tiv thaiv kev txhim kho ntshav qab zib;
  • Ua raws li kev tiv thaiv kab mob plawv;
  • Txhim kho qhov muag thiab lub hlwb ua haujlwm;
  • muaj cov tshuaj tiv thaiv kab mob.

Tag nrho cov npe ntawm eggplant anthocyanins tau raug tshawb fawb pov thawj, thiab cov ntaub ntawv ntawm cov kev tshawb fawb luam tawm nyob rau hauv phau ntawv journal Molecular Nutrition & Khoom noj khoom haus [17]

Eggplant tuaj yeem siv los npaj ntau yam zaub mov noj qab nyob zoo. Lawv yog stewed, kib, ua rau hauv pasta, ua ke nrog zaub thiab nqaij tais.

21 Spirulina

Spirulina
Spirulina

Spirulina yog ib qho khoom noj khoom haus lom neeg ua los ntawm seaweed. Feem ntau nws yog siv nyob rau hauv hmoov daim ntawv. Nyob rau hauv daim ntawv qhuav, cov khoom muaj 60% protein, uas yog tsim nyog rau cov nqaij ntshiv thiab kev loj hlob zoo. Yog li ntawd, spirulina tuaj yeem siv los ua kev pab poob phaus.

1 tablespoon hmoov muaj 8 g ntawm cov protein thiab tsuas yog 43 kcal. Tsis tas li ntawd, spirulina yog ib qho ntawm cov vitamin B12, uas ua rau lub cev muaj zog thiab ua kom cov metabolism sai.

22 Sauerkraut

Sauerkraut
Sauerkraut

Sauerkraut yog cov khoom lag luam zoo heev. Nws tsis yog tsuas yog qab kawg nkaus xwb, tab sis kuj noj qab haus huv, vim nws muaj cov khoom xyaw ntuj uas muaj cov tshuaj tiv thaiv kab mob. Kev suav sauerkraut hauv kev noj zaub mov tsis tu ncua tso cai rau koj kom tshem tawm qhov hnyav dhau.

Cov khoom muaj nplua nuj nyob hauv Lactobacillus cov kab mob, uas txhawb kev loj hlob ntawm cov microflora noj qab haus huv, pab txhawb kev tiv thaiv kab mob thiab txhim kho kev noj qab haus huv tag nrho.

Hauv xyoo 2013, cov kws tshawb fawb tau tshawb fawb txog qhov uas lawv tau muab cov nas rau probiotic-fortified sauerkraut extract. Raws li qhov tshwm sim, txhua tus nas pom qhov txo qis hauv cov roj cholesterol. Cov kev tshawb pom tau luam tawm nyob rau hauv World Journal of Microbiology thiab Biotechnology [18]

23 Avocado

Tarragon
Tarragon

Txawm hais tias tsis yog cov khoom noj uas muaj calorie tsawg, avocados muaj nuj nqis rau lawv cov ntsiab lus fiber ntau (4.6 g ib 1 txiv hmab txiv ntoo), uas zoo kawg nkaus nourishes thiab suppresses tshaib plab. Cov kws tshawb fawb tau pom tias cov khoom ntawm avocado pulp muaj zog heev uas tom qab noj ib nrab ntawm cov txiv hmab txiv ntoo, qab los noj mov yog txo los ntawm 40% rau ob peb teev tom ntej no [19]

Avocados muaj cov roj monounsaturated uas txo qis kev tshaib kev nqhis thiab tiv thaiv kom txhob muaj rog ntawm lub duav. Avocados tau raug tshawb fawb pom tias muaj txiaj ntsig zoo hauv kev tawm tsam cov kab mob metabolic, uas yog sawv cev los ntawm cov kab mob hauv qab no:

  • ntshav siab;
  • YHigh BMI;
  • ntshav qab zib siab;
  • -cov roj (cholesterol) siab.

Ua ke, cov xwm txheej no tuaj yeem ua rau kev loj hlob ntawm hom 2 mob ntshav qab zib thiab ua rau cov kab mob plawv loj. Cov txiaj ntsig ntawm avocados rau cov neeg mob metabolic syndrome tau hais qhia hauv kev tshuaj xyuas luam tawm hauv phau ntawv Journal Phytotherapy Research [20]

24 Dub khauj khaum

Tarragon
Tarragon

Black sapota lossis "txiv hmab txiv ntoo chocolate pudding" tiag tiag saj zoo li cov khoom qab zib nrov no. 100 g ntawm cov khoom muaj 130 kcal thiab 191 mg ntawm vitamin C, uas yog 2 zaug siab dua li ntawm txiv kab ntxwv.

Cov kws tshawb fawb tau pom tias cov sappa dub yog qhov muaj txiaj ntsig ntawm carotenoids thiab catechins, uas ua rau cov rog tawm ntawm cov rog rog thiab txhawb lub siab noj qab haus huv. Cov kev tshawb pom tau luam tawm hauv phau ntawv xov xwm tshawb fawb txog Food Research International [21]

25 liab txiv kab ntxwv

liab txiv kab ntxwv
liab txiv kab ntxwv

Txawm tias xyoo 2012, cov kws tshawb fawb pom tias noj ½ feem ntawm txiv kab ntxwv ua ntej noj mov tuaj yeem tshem tawm cov rog hauv plab thiab txo cov roj cholesterol. Cov neeg koom nrog hauv qhov kev sim noj txiv kab ntxwv qaub rau 6 lub lis piam ua ntej txhua txoj hauv kev mus rau lub rooj. Lawv txhua tus tau sau tseg tias lawv lub duav loj txo qis li ntawm 2.5 cm. Cov kws tshawb fawb qhia tias cov nyhuv no yog vim muaj kev sib xyaw ntawm phytochemicals thiab vitamin C, uas yog ib feem ntawm citrus txiv hmab txiv ntoo. Cov kev tshawb pom tau luam tawm nyob rau hauv phau ntawv Journal Metabolism [22]

26 Cherry

Cov kws tshawb fawb los ntawm University of Michigan tau pom tias cherries zoo rau lub plawv thiab tseem txhawb kev poob phaus. Rau 12 lub lis piam, lawv pub nas qaub cherries nplua nuj nyob rau hauv antioxidants. Yog li ntawd, nyob rau hauv tag nrho cov nas, tus nqi ntawm lub plab rog poob los ntawm 9% piv rau cov nas uas tau txais "Western noj zaub mov". Tsis tas li ntawd, cov kws tshawb fawb tau pom tias cherries muaj peev xwm txo tau cov kev ua ntawm cov noob roj [23]

27 Berries

Strawberries, raspberries thiab blueberries yog nplua nuj nyob rau hauv polyphenols, uas tiv thaiv qhov hnyav nce thiab txawm pab koj poob phaus. Cov kws tshawb fawb hauv Texas tau ua ib qho kev sim uas lawv pom tias noj cov nas nrog cov txiv hmab txiv ntoo (3 noj txhua hnub) tuaj yeem txo qis kev tsim cov rog los ntawm 73% [24]

28 Acai Berries

Cov kws tshawb fawb tau pom tias Acai berries muaj cov tshuaj tua kab mob ntau dua li pomegranates thiab blueberries. Lawv tau luam tawm lawv cov ntaub ntawv tshawb fawb hauv Phau Ntawv Qhia Txog Kev Ua Liaj Ua Teb thiab Khoom Noj Khoom Noj [25].

University of Florida cov kws tshawb fawb pom tias acai berry extract ua rau 86% ntawm leukemia hlwb ua rau nws tus kheej puas [27].

29 Kiwi

Kiwi
Kiwi

Noj kiwi tso cai rau koj ua kom cov txheej txheem digestive thiab tshem tawm qhov hnyav dhau. Cov txiv hmab txiv ntoo yog nplua nuj nyob rau hauv actinidin. Lub ntuj enzyme no rhuav tshem cov proteins thiab txhim kho kev ua haujlwm ntawm lub plab zom mov.

Kiwi muaj cov fiber ntau txaus, uas tsim nyog rau cov hnyuv kom ua tau zoo. Cov kws tshawb fawb tau pom tias cov quav tsis tu ncua yuav tsum tau noj kiwi txhua hnub hauv qhov ntau npaum li cas. Cov txiaj ntsig kev tshawb fawb tau luam tawm hauv Kev Tshawb Fawb Kev Noj Qab Haus Huv hauv 2015 [28]

30 apples

txiv apples yog nplua nuj nyob rau hauv fiber, uas yog tsim nyog rau txhua leej txhua tus uas xav kom tshem ntawm visceral rog. Hauv kev tshawb fawb los ntawm cov kws tshawb fawb ntawm Wake Forest Baptist Medical Center, nws tau pom tias thaum noj 10 g ntawm fiber ntau txhua hnub, cov roj visceral txo qis los ntawm 3.7% tshaj 5 xyoos.

Lwm cov kws tshawb fawb los ntawm University of Western Australia pom tias Pink Lady txiv apples muaj cov flavonoids ntau tshaj plaws [29].

31 Npuas

Cov neeg ua haujlwm ntawm University of Kentucky tau txais cov ntaub ntawv hais tias noj cov txiv ntoo tuaj yeem ua kom cov lipids hauv lub cev zoo li qub, thiab txo lub cev hnyav.

Nyob ntawm Polytechnic University of Cartagena (Spain), tau pom tias cov neeg uas ua kis las thiab noj cov kua txiv hmab txiv ntoo raug mob tsawg dua los ntawm cov leeg nqaij. Tsis tas li ntawd, kev siv cov txiv hmab txiv ntoo tso cai rau koj kom normalize cov dej tshuav hauv lub cev [30].

32 txiv tsawb

Grape
Grape

Grapes feem ntau tsis suav nrog hauv cov ntawv qhia vim lawv cov ntsiab lus calorie ntau ntau. Qhov no yuav tsum tsis txhob ua, vim nws cov kua txiv hmab txiv ntoo muaj resveratrol, uas muaj kev tiv thaiv kab mob cancer. Nws muaj cov nyhuv antioxidant ntawm lub cev, pab tiv thaiv kev mob, thiab tseem tiv thaiv kev puas tsuaj uas tuaj yeem ua rau cov cell degeneration mus rau cov qog nqaij hlav cancer.

Cov kws tshawb fawb los ntawm Memorial Cancer Center. Sloan Kettering pom tias resveratrol inhibits kev loj hlob ntawm cov qog nqaij hlav cancer rau hauv cov ntaub so ntswg noj qab haus huv los ntawm apoptosis thiab ua rau cov nyhuv antiestrogenic. Kev noj tshuaj tiv thaiv kev tsiv teb tsaws thiab kev cuam tshuam ntawm cov qog nqaij hlav hauv lub mis [31]

33 Bananas

Txiv tsawb
Txiv tsawb

Txiv tsawb pab tsim cov leeg nqaij, txhim kho lub siab, thiab pab tswj ntshav siab. Lawv tuaj yeem noj tau los ntawm cov neeg rog rog thiab cov neeg ncaws pob, vim tias lawv muaj cov poov tshuaj ntau, uas ua raws li cov electrolyte uas pab cov nqaij ntshiv rov qab sai dua tom qab kev cob qhia.

Cov kws tshawb fawb tau pom tias txiv tsawb muaj phytosterols, uas pab txo qis cov roj cholesterol. Cov kev tshawb pom tau luam tawm nyob rau hauv Phau ntawv Journal of Nutrition [32].

34Grenades

Noj pomegranates tso cai rau koj ua kom tsis muaj fiber ntau thiab protein, anthocyanins thiab tannins, nrog rau cov tshuaj antioxidants.

Cov kws tshawb fawb tau pom tias cov noob pomegranate zoo tiv thaiv qhov hnyav dhau. Cov kev tshawb pom tau luam tawm nyob rau hauv International Journal of Obesity [33].

35 txiv qaub

Txiv qaub
Txiv qaub

Lemons muaj qab ntxiag saj thiab aroma, tab sis qhov no tsis yog tib yam khoom muaj txiaj ntsig ntawm citrus txiv hmab txiv ntoo. Lawv nplua nuj nyob rau hauv vitamin C, uas yuav txo tau cov theem ntawm cortisol nyob rau hauv lub cev. Cov tshuaj hormones ntxhov siab no, thaum tsim tawm ntau dhau, ua rau muaj kev tshaib plab, ua rau tus neeg noj ntau dhau thiab nce qhov hnyav.

Cov kws tshawb fawb tau pom tias polyphenols hauv cov txiv qaub tiv thaiv kev rog rog. Kuj ceeb tias, txawm lub tev ntawm txiv hmab txiv ntoo yog pab tau. Nws muaj pectin (soluble fiber), uas pab ua kom koj xis nyob ntev. Cov kws tshawb fawb pom cov neeg uas tau txais 5 g ntawm pectin ib hnub twg. Txhua tus neeg koom nrog hauv qhov kev sim tsis tau muaj kev tshaib plab ntev dua piv rau pawg tswj hwm. Cov txiaj ntsig tau luam tawm nyob rau hauv Phau Ntawv Xov Xwm ntawm American College of Nutrition [34]

36 txiv kab ntxwv

txiv kab ntxwv
txiv kab ntxwv

Txiv kab ntxwv yog nplua nuj nyob rau hauv vitamin C, nws txaus noj ib lub txiv hmab txiv ntoo kom 130% ntawm lub cev xav tau kev pab txhua hnub rau nws. Tsis tas li ntawd, txiv kab ntxwv tuaj yeem txo qhov kev pheej hmoo ntawm mob stroke hauv cov poj niam.

Ib txoj kev tshawb fawb luam tawm nyob rau hauv Stroke Journal of American Heart Association qhia tias cov flavonoids muaj nyob rau hauv cov txiv hmab txiv ntoo citrus, uas yog flavanol, txo qhov kev pheej hmoo ntawm ischemic stroke. Ib txoj kev tshawb fawb xyoo 2012 tau pom tias qhov kev pheej hmoo ntawm kev tsim cov kab mob vascular no yog 19% qis dua rau cov poj niam uas tau noj ntau ntau ntawm flavanol [35]

Tias

Tshuaj yej
Tshuaj yej

Cov txiaj ntsig thiab saj ntawm tshuaj yej ncaj qha nyob ntawm nws ntau yam. Muaj ntau yam uas pab tawm tsam ntau yam kab mob, txhim kho cov txheej txheem metabolic, tshem tawm kev tshaib kev nqhis thiab txo cov rog subcutaneous.

Cov kws tshawb fawb los ntawm Taiwan pom 1100 yam kev kawm rau 10 xyoo. Lawv pom tias feem pua ntawm cov rog hauv lub cev hauv cov neeg uas niaj hnub haus tshuaj yej yog 20% tsawg dua li cov neeg uas tsis quav ntsej haus no [36].

37 Green tea

Tshuaj yej ntsuab
Tshuaj yej ntsuab

Tshuaj yej ntsuab yog rog rog rog. Nws muaj catechins, uas yog EGCG. Qhov no yog tag nrho pawg ntawm cov tshuaj antioxidants uas rhuav tshem cov rog rog, txhim kho daim siab ua haujlwm thiab ua kom cov txheej txheem metabolic. Cov kws tshawb fawb ntseeg tias kev siv tshuaj yej ntsuab ua ke nrog kev ua lub cev yuav pab kom tshem tau qhov hnyav dhau.

Phau ntawv Journal of Nutrition tau luam tawm cov txiaj ntsig ntawm kev tshawb fawb pom tias cov neeg uas noj 5-6 khob tshuaj yej ntsuab thiab ua si ua si rau 25 feeb ib hnub poob yuav luag 1 kg ntau dua li cov neeg tsis haus tshuaj yej [37].

38 White tea

Kev tshawb fawb luam tawm hauv phau ntawv xov xwm Nutrition & Metabolism pom tias cov tshuaj yej dawb pab kom poob phaus los ntawm kev rhuav tshem cov rog thiab thaiv kev tsim cov rog tshiab. Yog li ntawd, nws tuaj yeem siv nyab xeeb los ntawm cov neeg nrhiav kom poob phaus [38]

39 Black tea

Tshuaj yej dub
Tshuaj yej dub

Cov kws tshawb fawb los ntawm Ltalis tau pom tias ib khob tshuaj yej dub ib hnub txaus los txhim kho kev ua haujlwm ntawm cov hlab plawv. Kev sim, nws tau pom tias haus li 600 ml ntawm cov tshuaj yej dub ib hnub twg pab txhawb kev tsim cov tshuaj interferon. Nws cov khoom tsim tau nce 5 zaug, uas muab kev tiv thaiv txhim khu kev qha ntawm lub cev los ntawm kev kis kab mob. Tom qab tag nrho, nws yog interferon uas yog qhov yooj yim txuas ntawm lub cev tiv thaiv kab mob. Cov txiaj ntsig ntawm txoj kev tshawb fawb tau luam tawm nyob rau hauv phau ntawv Journal Proceedings of the National Academy of Sciences [39]

40 Red tea

Liab tshuaj yej
Liab tshuaj yej

Rooibos tshuaj yej (colloquial - rooibos) tsuas yog cog hauv South Africa hauv cheeb tsam Cederberg, uas tsis deb ntawm Cape Town. Cov dej haus muaj npe nrov rau nws cov khoom tshwj xeeb, vim nws muaj cov flavonoid aspalathin muaj zog.

Cov kws tshawb fawb tau pom tias polyphenols thiab flavonoids muaj nyob rau hauv cov tshuaj yej liab inhibit qhov tsim ntawm cov rog rog los ntawm 22%. Tsis tas li ntawd, kev siv cov dej haus pab kom ceev cov txheej txheem metabolic. Qhov zoo tshaj plaws ntawm Rooibus tshuaj yej yog nws qab zib qab zib, yog li nws tsis tas yuav ntxiv cov suab thaj [40]

41 Pu-erh tea

Puer tshuaj yej
Puer tshuaj yej

Pu-erh yog tshuaj yej fermented los ntawm Tuam Tshoj, uas yog siv los ntawm cov kws paub txog zaub mov los ntawm thoob plaws lub ntiaj teb los tsim cov phiaj xwm kev noj zaub mov kom poob phaus. Cov kws tshawb fawb tau tshawb fawb txog cov nas tsuag, uas tau muab faib ua 5 pawg. Txhua tus ntawm lawv tau ua raws li kev noj haus sib txawv rau 8 lub lis piam. Qhov kev sim no suav nrog ib pab pawg uas tau txais kev noj zaub mov muaj rog thiab tsis muaj tshuaj yej, nrog rau 3 pawg uas tau txais cov khoom noj zoo sib xws, tab sis nrog cov tshuaj sib txawv ntawm Pu-erh tshuaj yej.

Nws tau pom tias hauv cov pab pawg uas noj tshuaj yej, qib ntawm triglycerides hauv cov ntshav txo qis, thiab cov roj deposits hauv plab kuj txo. Qhov tshwm sim tau zoo txawm tias qhov tseeb tias cov tsiaj tau noj cov rog rog.

42 Oolong Tea

Oolong tshuaj yej
Oolong tshuaj yej

Suav Oolong tshuaj yej nrog kev siv tsis tu ncua yuav pab tshem tawm txog 0.5 kg ib lub lis piam. Ib txoj kev tshawb fawb tau ua nyob rau hauv 2009. Nws cov neeg koom tau txais cov dej haus no txhua hnub, vim tias lawv poob txog 3.5 kg hauv 6 lub lis piam. Cov kev tshawb pom tau luam tawm nyob rau hauv Suav Journal of Integrative Medicine [41]

Ntxiv rau, cov kws tshawb fawb ntseeg tias cov tshuaj antioxidants hauv tshuaj yej tuaj yeem tshem tawm cov dawb radicals thiab txhim kho pob txha noj qab haus huv.

43 Kombucha

Tshuaj yej nceb
Tshuaj yej nceb

Kombucha los yog kombucha yog fermented haus ua los ntawm kab lis kev cai muaj cov kab mob thiab cov poov xab. Qhov tshwj xeeb symbiosis feem ntau hu ua SCOBY.

Tshuaj yej zoo rau lub plab zom mov, nws yog nplua nuj nyob rau hauv prebiotics uas txhim kho plab hnyuv thiab ntxiv dag zog rau lub cev. Cov kws tshawb fawb los ntawm Cornell University pom tias kombucha nce lub cev tiv thaiv kab mob, vim nws muaj cov txiaj ntsig zoo ntawm cov kab mob. Tsis tas li ntawd, nws muaj cov tshuaj antioxidants uas muaj txiaj ntsig zoo rau kev noj qab haus huv tag nrho [42]

Nqaij npuas thiab nqaij liab
Nqaij npuas thiab nqaij liab

Txhua txoj kev npaj noj mov zoo yog tsim los ntawm kev tsim khoom noj zoo raws li ntau yam khoom noj. Yog li ntawd, nyob rau hauv ib qho kev mob siab rau kom poob phaus, koj yuav tsum tsis txhob kiag li tsis kam noj nqaij liab. Nws yog nplua nuj nyob rau hauv cov protein, uas yog qhov tseem ceeb rau kev tsim cov leeg thiab tau txais lub cev zoo nkauj thiab lean.

44 Ntsuag nyuj

Nqaij nyuj noj nyuj yog qhov kev xaiv zoo tshaj plaws rau tus neeg slimming. Xws li nqaij yog leaner thiab muaj tsawg dua kilocalories. Ib qho nruab nrab ntawm cov nqaij nyug steak muaj txog 386 calories thiab 16 grams roj. Nyias noj nqaij nyug steak tsuas muaj 234 calories thiab 5 grams roj. Qhov txawv yog pom tseeb.

Ntxiv rau, cov nqaij nyuj noj nyom muaj ntau hauv omega-3 fatty acids. Cov kws tshawb fawb tau pom tias cov tshuaj no, thaum niaj hnub coj mus rau hauv lub cev, txo qhov kev pheej hmoo ntawm kev tsim cov kab mob plawv. Cov txiaj ntsig ntawm txoj kev tshawb fawb tau luam tawm nyob rau hauv Nutrition Journa [43]

45 Bison Nqaij

nqaij nyuj
nqaij nyuj

Nyob rau xyoo tas los no, cov nqaij nyuj nyuj tau nce ntxiv hauv kev noj zaub mov kom poob phaus. Qhov no tsis yog qhov xav tsis thoob vim tias nws muaj roj tsawg thiab calories.

Yog li, nqaij nyuj cutlet muaj txog 10 g ntawm cov rog, thiab cov nqaij nyuj muaj 2 g ntawm rog, tab sis 24 g ntawm cov protein. Tsis tas li ntawd, cov khoom no yog nplua nuj nyob rau hauv vitamin B12, uas yog tsim nyog rau kev tswj lub hlwb thiab lub cev ua si, thiab tseem yog lub luag hauj lwm rau tua cov noob uas provoke kev loj hlob ntawm insulin tsis kam thiab tsim ntawm lub cev rog.

46 Ostrich

Ostrich
Ostrich

Ostrich nqaij yog nce siv rau ci. Nws saj zoo li nqaij nyug, tab sis muaj cov roj tib yam li nqaij qaib. Ib lub cutlet nruab nrab muaj 30 g ntawm cov as-ham uas tsim nyog rau kev loj hlob ntawm cov nqaij fibers thiab tsuas yog 6 g rog. Ntxiv mus, ib qho kev pabcuam no tuaj yeem npog lub cev txhua hnub rau cov vitamin B12 los ntawm 200%.

Ostrich nqaij yog ib qhov chaw ntawm choline, uas lub cev xav tau los tawm tsam qhov hnyav tshaj. Nws yooj yim nrhiav tau muag yog tias muaj tsawg kawg yog ib lub khw loj hauv nroog.

47 pob txha nqaij

pob txha
pob txha

pob txha broth tsis yog ib qho khoom lag luam thoob ntiaj teb. Txawm li cas los xij, yog tias tus neeg tsis muaj contraindications rau noj nws, nws yuav tsum muaj nyob rau hauv cov ntawv qhia zaub mov. Lub broth yuav boiled rau nqaij qaib los yog nqaij nyuj pob txha. Rau tag nrho cov kev puas tsuaj ntawm collagen thiab lwm yam as-ham, lawv yuav tsum tau simmered tshaj kub tsawg rau lub sij hawm ntev. Txoj kev ua noj no yuav tso cai rau koj kom tau txais glucosamine (ib yam khoom siv los kho mob caj dab thiab txo qhov mob ntawm pob qij txha) los ntawm broth.

Cov kws tshawb fawb pom tias cov neeg uas noj cov tshuaj glucosamine muaj 23% qis dua ntawm cov kab mob inflammatory biomarker (CRP) dua li cov uas tsis tau. Cov kev tshawb pom tau luam tawm hauv PLOS One magazine [44].

pob txha nqaij yog ib qhov chaw ntawm cov tshuaj tiv thaiv kab mob amino acids proline thiab glycine. Tsis tas li ntawd, nws muaj gelatin, uas pab kho cov hnyuv mucosa thiab pab nws tua cov kab mob flora.

48 nqaij npuas

Nqaij npuas
Nqaij npuas

Cov neeg noj zaub mov uas tsis muaj calorie ntau muab cov nqaij npuas tag nrho. Lawv ua nws tsis muaj nuj nqis, vim nqaij npuas tenderloin haum lub ntsiab lus ntawm cov khoom noj khoom haus.

Cov kws tshawb fawb hauv University of Wisconsin pom tias 100g kev noj nqaij npuas nqaij npuas muaj roj tsawg dua li nqaij qaib mis. Nyob rau tib lub sijhawm, nws muaj 24 g ntawm cov protein thiab 83 mg ntawm choline, uas ua rau kom poob phaus.

Cov kws tshawb fawb tau ua qhov kev sim nrog 144 tus neeg rog rog uas ua raws li kev noj zaub mov nrog kev suav nrog nqaij npuas ntshiv hauv kev noj haus. Tom qab 3 lub hlis, lawv lub duav ncig tau txo qis thiab cov roj deposits ntawm lub plab ploj. Nyob rau tib lub sij hawm, cov nqaij ntshiv tseem nyob twj ywm. Cov kws tshawb fawb qhia tias qhov txiaj ntsig no tau txais los ntawm ntau cov amino acids uas muaj nyob hauv cov nqaij npuas [45]

Seafood

Cov nqaij nruab deg
Cov nqaij nruab deg

Kev suav nrog cov nqaij nruab deg hauv kev noj zaub mov tso cai rau koj ua raws li cov hauv paus ntsiab lus ntawm kev noj zaub mov kom raug thiab tshem tawm qhov hnyav dhau.

49 Halibut

Halibut tsis yog tsuas yog ib qho ntawm cov protein, tab sis kuj muaj fiber ntau, yog li noj cov fillet fillets saturates tsis phem dua oatmeal lossis zaub. Cov ntses no nyob hauv qhov chaw thib ob ntawm nws lub peev xwm tshem tawm kev tshaib kev nqhis, tsuas yog cov qos yaj ywm boiled ua ntej nws [46].

Halibut muaj txiaj ntsig zoo rau lub cev thiab hauv kev nkag siab tias nws txhawb nqa cov khoom tsim serotonin, uas yog lub luag haujlwm rau kev txo qis kev tshaib kev nqhis.

50 Salmon

Salmon
Salmon

Txawm hais tias cov ntses salmon muaj cov ntsiab lus calorie ntau thiab muaj cov rog txaus nyiam, nws tuaj yeem nkag mus rau hauv cov zaub mov ntawm cov neeg xav kom poob phaus.

Cov kws tshawb fawb tau tshawb fawb los ntawm kev faib cov neeg koom ua pawg. Lawv txhua tus tau ua raws li tib lub calorie noj, tab sis tsuas yog ib pawg tau txais cov ntses dawb thiab ntses salmon. Txhua tus neeg koom nrog poob phaus, tab sis cov neeg uas noj cov ntses dej hiav txwv muaj cov qib insulin qis tshaj plaws thaum kawg ntawm qhov kev sim thiab tau txo qis qhov mob. Cov kws tshawb fawb ntseeg tias qhov txiaj ntsig no tau ua tiav vim muaj cov ntsiab lus siab ntawm omega-3 fatty acids hauv salmon [47]

51 Taum Tuna

cov kaus poom tuna
cov kaus poom tuna

Cov kaus poom tuna yog ib qho ntawm cov protein thiab DHA (docosahexaenoic acid), yog li nws tuaj yeem muaj kev nyab xeeb nyob rau hauv cov ntawv qhia zaub mov rau cov neeg saib kom poob phaus.

Cov kws tshawb fawb tau pom tias kev ntxiv nrog omega-3 fatty acids tuaj yeem tua cov noob ua lub luag haujlwm rau kev sib sau ntawm cov rog hauv plab. Lawv pom tias DHA pom nyob rau hauv tuna yog 40-70% zoo dua ntawm kev txo lub duav rog dua EPA [48].

Ntau tus neeg tsis kam tuna vim qhov tseeb tias cov nqaij ntawm cov ntses no nplua nuj nyob hauv mercury. Txawm li cas los xij, cov ntsiab lus ntawm cov hlau txaus ntshai hauv cov ntses me yog tsawg, yog li nws tuaj yeem noj 2-3 zaug hauv ib lub lis piam.

52 Pacific cod

Pacific cod
Pacific cod

Cov kws tshawb fawb tau pom tias noj Pacific cod yuav pab koj poob phaus. Kev sim, nws tau pom tias noj 5 servings ntawm cod hauv ib lub lis piam tso cai rau koj kom tshem tawm txog li 1.7 kg ntawm qhov hnyav tshaj. Cov kev tshawb pom tau luam tawm nyob rau hauv phau ntawv Journal Nutrition Metabolism & Cardiovascular Disease [49]

Lub zej zog kev tshawb fawb tau pom tias kev poob phaus yog vim qhov tseeb tias cod muaj cov protein ntau thiab cov amino acids, uas muaj txiaj ntsig zoo rau cov txheej txheem metabolic hauv lub cev.

53 Oysters

Oysters tuaj yeem siv rau kev poob phaus vim lawv cov ntsiab lus zinc siab. Cov kws tshawb fawb tau pom tias cov neeg uas tau txais 30 mg ntawm cov kab mob no txhua hnub muaj qhov ntsuas lub cev qis dua li cov uas tsis noj zinc. Tsis tas li ntawd, lawv cov qib roj cholesterol hauv cov ntshav txo qis. Yuav kom tau txais 30 mg ntawm zinc, koj yuav tsum noj 6 oysters nyoos. Tsis tas li ntawd, xws li ib feem ntawm cov nqaij nruab deg yuav saturate lub cev nrog 28 g ntawm cov protein thiab 2064 mg ntawm Omega-3 fatty acids [50]

54 kaus poom sardines

cov kaus poom sardines
cov kaus poom sardines

Nws tsis yog zais cia tias me me ntses hiav txwv, cov ntsiab lus mercury qis dua. Sardines, ntes tau nyob rau hauv dej hiav txwv Pacific, zoo kawg nkaus txaus siab rau kev tshaib kev nqhis. Txog 100g kev pabcuam muaj:

  • 12% DV Vitamin D;
  • 825 mg Omega-3;
  • 64% ntawm kev noj txhua hnub ntawm selenium, uas pab txhawb kev tiv thaiv kab mob, txhim kho cov metabolism thiab ua rau muaj txiaj ntsig zoo rau kev ua me nyuam;
  • Calcium, uas yog qhov tseem ceeb rau cov pob txha.

Txawm li cas los xij, cov kaus poom sardines muaj cov sodium siab, yog li noj lawv hauv qhov nruab nrab.

qe
qe

nqaij qaib yog cov khoom noj uas pheej yig tshaj plaws ntawm cov protein, uas yog nqus tau los ntawm lub cev. Nws muaj cov roj me me, yog li nws tuaj yeem muaj kev nyab xeeb hauv kev noj zaub mov thaum poob phaus. Txawm li cas los xij, ntxiv rau qaib, muaj lwm cov noog uas yuav pab koj tshem tawm qhov hnyav dhau.

55 Turkey

Ib qho qaib ntxhw qaib ntxhw tsuas muaj 140 kcal, 16 g ntawm cov protein, 8 g rog thiab 18 mg ntawm Omega-3 fatty acids. Qhov kawg tivthaiv tso cai rau koj los txhim kho lub hlwb kev ua haujlwm thiab tua cov noob lub luag haujlwm rau kev sib sau ntawm cov rog. Yuav kom tau txais txiaj ntsig zoo tshaj plaws ntawm qaib ntxhw, koj yuav tsum xaiv cov nqaij dawb. Qhov tsaus ntuj, qhov muaj roj ntau dua.

56 qaib

Tus nqi zog ntawm 100 g ntawm nqaij qaib yog 142 kcal, thaum nws muaj 3 g ntawm rog thiab 26 g ntawm cov protein, uas yog kwv yees li 50% ntawm lub cev txhua hnub.

Ntau tus neeg tsis kam noj nqaij qaib vim nws muaj cov yam ntxwv tsis muaj zog. Txawm li cas los xij, nws txaus los qhib qhov kev xav ua noj ua haus kom tig nqaij qaib rau hauv ib qho txuj ci tiag tiag.

57 Qe

Qe
Qe

Ib lub qe tsuas muaj 85 kcal thiab 7 g ntawm cov protein, uas yog cov khoom tseem ceeb rau kev tsim cov leeg. Cov khoom no zoo rau kev noj qab haus huv, vim nws saturates lub cev nrog amino acids, antioxidants thiab hlau.

Koj yuav tsum noj tsis tau tsuas yog cov protein, tab sis kuj cov qe, uas muaj choline, ib yam khoom uas pab tua rog lub cev. Yuav kom tau txais txiaj ntsig zoo tshaj plaws los ntawm cov qe, koj yuav tsum xaiv cov khoom zoo uas tsis muaj tshuaj tua kab mob thiab cov tshuaj hormones. Thaum cov xim ntawm lub plhaub tsis cuam tshuam rau kev noj haus thiab kev noj haus ntawm cov qe.

Txiv ntseej thiab legumes
Txiv ntseej thiab legumes

Kev noj zaub mov tuaj yeem suav tias muaj ntau yam yog tias tsiaj proteins hauv nws hloov nrog zaub. Lawv suav nrog hauv cov ntawv qhia zaub mov tuaj yeem txo qhov kev pheej hmoo ntawm kev tsim kab mob, suav nrog:

  • Cancer;
  • Txoj kab mob plawv;
  • mob ntshav qab zib;
  • Kev rog.

Cov kws tshawb fawb Spanish tau ua txoj kev tshawb fawb uas lawv pom tias cov neeg uas noj 4 servings ntawm legumes hauv ib lub lis piam thiab ua raws li kev noj zaub mov kom poob phaus sai dua cov neeg koom los ntawm pawg tswj hwm [51].

Lwm txoj kev tshawb fawb ua rau cov ntaub ntawv tsis raug. Cov kws tshawb fawb tau pom tias noj 160 g ntawm legumes ua rau koj xav tias tag nrho 31% ntev dua. Nws tsis muaj teeb meem dab tsi yam khoom uas ib tug neeg tau txais. Cov txiaj ntsig tau luam tawm hauv phau ntawv xov xwm Obesity. [52]

58 taum

Taum yog ib qhov chaw ntawm cov protein, antioxidants, minerals thiab vitamins uas yog ib qho tseem ceeb rau lub plawv, hlwb thiab nqaij fibers. Taum taum maj mam zom, uas ua kom tsis muaj kev tshaib plab ntev. Lub sijhawm ntev satiety tso cai rau koj los ntawm lub rooj tsawg dua thiab tsis txhob noj ntau dhau.

taum zoo tsis yog tsuas yog ua zaub mov tseem ceeb xwb, tab sis kuj yog khoom noj txom ncauj. Nws tuaj yeem ua ke nrog mov, zaub, pob kws, cov nplej tag nrho.

59 Soy khoom

soy khoom
soy khoom

Cov khoom lag luam kua txiv hmab txiv ntoo tso cai rau koj tshem tawm qhov hnyav dhau, txo cov roj cholesterol thiab ntxiv dag zog rau cov hlab plawv. Cov kua txiv hmab txiv ntoo muaj xws li tsis tsuas yog cov protein, tab sis kuj yog isoflavones, lecithins, saponins, fiber. Ntau cov kev tshawb fawb tau pom tias noj cov kua txiv hmab txiv ntoo tuaj yeem txo qhov kev pheej hmoo ntawm kev tsim kab mob txaus ntshai xws li:

  • Hypertension;
  • YHyperglycemia;
  • Kev rog;
  • Systemicitis.

Study review published in Nutrients [53].

Lwm xyoo 2016 txoj kev tshawb fawb pom tias cov khoom soy pab txhim kho lub raum ua haujlwm hauv cov neeg laus [54].

60 Lentils

Ib khob lentils muaj cov protein sib npaug ntawm 3 lub qe qaib, tab sis nws tsuas muaj 1g roj xwb. Cov khoom yog nplua nuj nyob rau hauv fiber ntau, uas zoo kawg nkaus saturates lub cev thiab tso cai rau koj kom sai sai tshem tawm qhov hnyav tshaj.

Cov kws tshawb fawb los ntawm Spain tau pom tias cov neeg uas noj 4 servings ntawm legumes ib lub lim tiam tsis tsuas yog poob phaus, tab sis kuj tshem tawm cov roj cholesterol siab [55].

61 txiv laum huab xeeb

Txiv laum huab xeeb
Txiv laum huab xeeb

Tsuas yog 2 tablespoons txiv laum huab xeeb muab rau koj nrog cov protein uas koj xav tau los tsim cov leeg. Hauv xyoo 2014, ib txoj kev tshawb fawb tau tshawb pom tias kev siv cov khoom no pab tiv thaiv kev loj hlob ntawm cov kab mob plawv thiab kab mob plawv. Cov ntaub ntawv tau luam tawm nyob rau hauv American Journal of Clinical Nutrition [56]

Txawm li cas los xij, nco ntsoov tias txiv laum huab xeeb muaj calorie ntau ntau, yog li noj nws hauv qhov nruab nrab.

62 Hmoob

Hummus yog tsim los ntawm garbanzo taum, zoo dua hu ua chickpeas. Cov khoom lag luam muaj cov txiaj ntsig zoo ntawm fiber ntau thiab cov protein, yog li nws tuaj yeem siv nyab xeeb ua zaub mov thaum sau cov zaub mov noj qab haus huv.

Cereals
Cereals

Quinoa yog cov nplej uas muaj lub koob npe zoo. Nws yog nplua nuj nyob rau hauv cov protein thiab fiber, nws siv nyob rau hauv cov zaub mov tso cai rau koj mus tshem tawm qhov hnyav tshaj thiab ntxiv dag zog rau lub cev. Quinoa tsis yog tib qho uas muaj txiaj ntsig kev noj qab haus huv, txawm li cas los xij. Peb tau sau cov nplej zoo tshaj plaws kom suav nrog hauv koj cov zaub mov kom noj qab haus huv.

63 Whole grain bread

khob cij dawb yog lub foob pob hluav taws tiag tiag. Kev noj nws yuav ua rau qhov hnyav nce thiab yuav tsis tso cai rau koj kom nce lub cev yuag thiab zoo nkauj. Qhov xwm txheej no txawv kiag li nrog rau cov qhob cij tag nrho. Nws yuav muaj lentils, nplej thiab noob xws li nplej thiab barley.

Yog cov qhob cij tseem tsis tau saj zoo, koj tuaj yeem siv nws ua lub hauv paus rau cov qhaub cij nrog avocado, kua txob liab, dib, dos, hummus, spinach, txiv lws suav, ntses hiav txwv.

64 Teff

teff ua
teff ua

Teff yog cov qoob loo qoob loo los ntawm Ethiopia. Nws cov yam ntxwv txawv:

  • Gluten dawb;
  • Ntxim txaus siab ntawm fiber ntau;
  • High hauv vitamin C, tsis tshua pom muaj hauv cov nplej;
  • Muaj cov calcium hauv cov khoom xyaw;
  • Cov npe zoo siab ntawm cov amino acids;
  • YHigh protein.

Teff porridge tuaj yeem yog lwm txoj hauv kev rau classic oatmeal. Ua noj nplej yog yooj yim heev, rau ½ khob ntawm cereal koj xav tau ½ khob dej thiab ntsev me ntsis. Thaum cov dej npau npau, cov hluav taws txo qis thiab cov nplej raug tso cai ua noj rau lwm 20 feeb. Txhawm rau txhim kho qhov saj ntawm lub tais, koj tuaj yeem ntxiv txiv apples, cinnamon, txiv laum huab xeeb rau cov porridge tiav.

65 Triticale

Hmoov tsis zoo, tsis yog txhua tus tau hnov txog cov cereal no noj qab nyob zoo thiab txaus siab. Triticale yog hybrid ntawm rye thiab nplej. ½ khob cereal muaj yuav luag 12 g ntawm cov protein, nrog rau hlau, magnesium, potassium thiab fiber.

Triticale tuaj yeem yog lwm txoj hauv kev noj qab haus huv rau nplej porridge. Cov khoom yog incredibly cua ob qho tib si soy sauce thiab nrog qhiav, cloves, nceb. Tsis tas li ntawm kev muag khoom koj tuaj yeem pom cov hmoov nplej triticale, uas yog siv rau ci.

66 Oats

oats
oats

Oatmeal rau pluas tshais yuav tso cai rau koj tsis txhob tshaib plab ntev, zam cov khoom noj txom ncauj thiab calorie ntau ntau. Yuav kom tau txais txiaj ntsig zoo tshaj plaws ntawm oatmeal, koj yuav tsum xaiv ntau yam uas yuav tsum tau ua noj. Instant cereals muaj suab thaj thiab khoom qab zib, uas yog absorbed sai sai rau hauv lub plab zom mov thiab ua rau hnyav nce.

Ntau tus neeg tsis kam oatmeal vim nws siv sijhawm ntev ua noj. Txawm li cas los xij, nws tsis yog qhov tsim nyog los sawv ntawm qhov cub rau ib teev. Nws yog txaus rau ncuav oatmeal yuav tsum tau ua noj rau hauv lub lauj kaub, ntxiv dej los yog mis nyuj, koj nyiam txiv hmab txiv ntoo thiab txiv ntoo. Cov tais diav muab tso rau hauv lub tub yees thaum hmo ntuj. Thaum sawv ntxov, cov zaub mov qab thiab noj qab nyob zoo yuav npaj txhij, txhua yam uas tseem tshuav yog ua kom sov.

67 Amaranth

Los ntawm kev pom kev, amaranth tsis yog nplej. Qhov no yog cov noob ntawm cov nroj tsuag ntawm tib lub npe. Nws tsis muaj gluten, tab sis muaj protein ntau. Muaj cov protein ntau hauv amaranth dua li cov nplej thiab nplej xim av. Muaj 9 grams protein ib khob ntawm noob. Amaranth tsis muaj tsawg nplua nuj nyob rau hauv calcium, manganese, hlau, selenium thiab fiber. Nws yog nplua nuj nyob rau hauv vitamin A, vitamin C thiab folic acid.

Kev noj amaranth txhim kho daim tawv nqaij, normalizes cov hnyuv thiab cov thyroid caj pas.

68 Kamut

Kamut
Kamut

Kamut yog cov nplej uas loj hlob nyob rau sab hnub tuaj. Nws yog nplua nuj nyob rau hauv omega-3 fatty acids, tseem ceeb rau kev tswj lub plawv mob. Nws muaj ntau cov protein thiab fiber ntau uas zoo rau cov hnyuv. Ib khob ntawm kamut muaj 30% ntau cov protein ntau dua li tib cov nplej, tab sis tsuas yog 140 calories.

Cov kws tshawb fawb tau pom tias kev noj zaub mov tuaj yeem txo qis cov roj cholesterol, qab zib thiab cytokines hauv cov ntshav, nrog rau cov tshuaj tiv thaiv kab mob hauv lub cev. Cov ntaub ntawv tau luam tawm nyob rau hauv European Journal of Clinical Nutrition [57].

Vim nws cov khoom qabzib txo qis, kamut tuaj yeem siv los ua cov khoom xyaw hauv cov zaub mov poob phaus. Nws ua lwm txoj hauv kev rau cov nplej dawb thiab lwm cov nplej ua kom zoo.

Ntaus

Cov mis nyuj
Cov mis nyuj

Cov khoom noj mis nyuj qee zaum tsis quav ntsej kiag li los ntawm cov neeg nrhiav kom poob phaus. Nws ntseeg tau tias vim muaj cov rog ntau hauv lawv, lawv tuaj yeem ua rau ib pawg ntawm kilograms. Txawm li cas los xij, cov lus no yog qhov tsis raug. Dab tsi ntxiv, tsab ntawv ceeb toom los ntawm Lub Tsev Haujlwm Saib Xyuas Kev Tshawb Fawb Credit Suisse qhia tias txhua xyoo ntau tus neeg xaiv cov khoom noj uas muaj roj noj qab haus huv es tsis txhob noj cov zaub mov muaj roj tsawg [58]

69 Gruyère Cheese

Ib daim ntawm Gruyere cheese muaj 30% protein ntau dua li qe, nrog rau ib feem peb ntawm cov vitamin A txhua hnub. antioxidant xav tau los txo cov roj cholesterol.

70 Parmesan Cheese

Parmesan cheese
Parmesan cheese

Cheese muaj zoo tsis muaj suab thaj, raws li nws dhau mus rau txheej txheem fermentation. Parmesan yog hom tshwj xeeb uas muaj peev xwm txo qis qab zib.

Cheese muaj tyrosine. Cov amino acid no, ib zaug noj, nkoos lub hlwb los tsim dopamine thiab norepinephrine, yog li txo cravings rau cov khoom noj qab zib.

Parmesan tsawg hauv carbs tab sis nplua nuj hauv calcium, tseem ceeb rau cov pob txha noj qab haus huv. 30 g ntawm cheese muaj yuav luag 31% ntawm qhov yuav tsum tau noj txhua hnub ntawm cov ntxhia no, nrog rau 11 g ntawm cov protein.

71 Greek yogurt 2% rog

Greek yogurt
Greek yogurt

Greek yogurt tau raug pov thawj los pab txo qhov hnyav. Cov kws tshawb fawb tau pom prebiotics hauv nws, uas pab cov poj niam rog rog poob yuav luag 2 npaug ntau dua li cov uas tsis noj yogurt. Nyob rau tib lub sijhawm, ob pawg ntawm cov neeg kawm tau ua raws li kev noj zaub mov kom txo qis calories. Yog li ntawd, cov poj niam uas noj yogurt poob 4.4 kg, thiab cov neeg uas tsis tau txais nws poob 2.6 kg. Ib qho txiaj ntsig zoo yog tias cov txheej txheem ntawm kev poob phaus txuas ntxiv thiab kav ntev txog 4 lub hlis, thaum cov poj niam nyob nruab nrab poob txog 5.2 kg ntau dua. Tag nrho cov ntaub ntawv hais txog txoj kev tshawb no tau luam tawm nyob rau hauv British Journal of Nutrition [59]

Cov kws tshawb fawb ntseeg tias qhov txiaj ntsig no tau ua tiav ua tsaug rau probiotics uas yog ib feem ntawm Greek yogurt. Lawv pab ua kom cov metabolism hauv, normalize plab hnyuv ua haujlwm thiab ntxiv dag zog rau kev tiv thaiv. Yog li ntawd, Greek yogurt yog ib yam khoom zoo heev rau kev poob phaus thiab txhim kho lub cev. Txawm li cas los xij, kom tau txais txiaj ntsig, koj yuav tsum xaiv cov yogurt classic, uas tsis suav nrog tshuaj ntxiv thiab qab zib.

72 Kefir

Kefir
Kefir

Kefir yog qhov zoo rau cov neeg uas muaj mis tsis kam noj. Nws tsis ua rau lub plab thiab cov hnyuv. Cov kws tshawb fawb tau pom tias kev siv kefir tso cai rau koj kom ua tiav cov txiaj ntsig hauv qab no:

  • Txhim kho digestion;
  • Txo cov roj cholesterol;
  • normalize ntshav siab;
  • Tsawg mob;
  • Txo cov ntshav qab zib;
  • Neutralize carcinogens;
  • Tsev kev tsis haum tshuaj.

Kev tshawb fawb tau luam tawm hauv Kev Tshawb Fawb Kev Noj Qab Haus Huv [60].

73 Mis 1% fat

Mis
Mis

Mis los ntawm cov nyuj noj nyom tau raug pov thawj tias muaj ntau tshaj plaws ntawm omega-3 fatty acids thiab 2-5 npaug ntau dua conjugated linelic acid (CLA) dua li cov mis nyuj los ntawm nyuj pub rau pob kws thiab nplej. Cov muaj pes tsawg leeg ntawm CLA yog sawv cev los ntawm cov khoom tshwj xeeb uas muaj cov npe loj ntawm cov txiaj ntsig zoo:

  • nce kev tiv thaiv;
  • Tshuaj kho mob;
  • Strengthening pob txha nqaij;
  • Normalization ntawm cov ntshav qab zib;
  • Pab kom poob phaus;
  • Kev tiv thaiv kab mob plawv;
  • Txhim cov leeg nqaij ib txwm.

mis nyuj muaj roj tsawg muaj calories tsawg, uas txhais tau tias lub cev yuav nqus cov vitamins tsawg dua, tab sis qhov no tsis yog vim li cas thiaj tsis kam lees cov khoom [61],[62]

Txiv ntseej thiab noob
Txiv ntseej thiab noob

Cov txiv ntseej, nrog rau avocados, nplua nuj nyob rau hauv fatty acids uas zoo rau cov hlab plawv. Txawm li cas los xij, thaum noj lawv, nws yuav tsum tau coj mus rau hauv tus account cov ntsiab lus calorie ntawm cov khoom kom lub zog ntau dhau tsis mus rau hauv lub cev rog.

74 Chia Seeds

Chia noob tsis tsuas yog Omega-3, tab sis kuj muaj Omega-6 fatty acids. Koj tuaj yeem tau txais lawv los ntawm cov ntses salmon thiab lwm cov ntses marine, tab sis tsis yog txhua tus tuaj yeem them taus cov khoom zoo li no. Tias yog vim li cas Chia noob tuaj yeem cawm tau, uas tuaj yeem muab ntxiv rau zaub nyoos, kua zaub, cereals, pancakes, khoom qab zib, smoothies.

75 Flaxseed

Flax noob
Flax noob

Flaxseed muaj txiaj ntsig zoo rau txhua lub hnub nyoog, tab sis nws muaj txiaj ntsig tshwj xeeb rau cov neeg laus. Cov kws tshawb fawb tau pom tias cov khoom tuaj yeem txo cov ntshav siab, ua raws li kev tiv thaiv mob stroke thiab plawv nres.

Txoj kev tshawb fawb koom nrog 2 pawg neeg. Lawv ua raws li tib cov ntawv qhia zaub mov, tab sis nrog qhov sib txawv tsuas yog ib pab pawg tau txais flaxseed nyob rau hauv tus nqi ntawm 30 g txhua hnub, thaum lwm tus tsis. Qhov kev sim tau siv sijhawm ib xyoos. Txawm li cas los xij, tom qab 6 lub hlis, cov neeg uas tau noj flaxseed pom tau tias txo cov ntshav siab. Tsis tas li ntawd, cov neeg koom nrog yav dhau los raug kev txom nyem los ntawm kev kub siab tau txais txiaj ntsig tshwj xeeb. Cov txiaj ntsig ntawm txoj kev tshawb fawb tau luam tawm nyob rau hauv Natural Medicine Journal [63]

76 Noob noob

Noob noob noob hnav yog qhov zoo tshaj ntxiv rau cov zaub xam lav thiab lwm yam tais diav. Qhov kev txiav txim siab no yog txhawb los ntawm cov ntaub ntawv tshawb fawb. Cov kws tshawb fawb tau pom tias muaj pes tsawg leeg ntawm cov noob suav nrog cov nroj tsuag - lignans, uas ua rau kom poob phaus.

Kev tshawb fawb hauv cov poj niam tau pom tias kev noj cov noob hnav ua rau poob phaus sai dua thiab qhov hnyav dua tom qab noj mov [64].

77 noob mustard

Cov kws tshawb fawb los ntawm Oxford Polytechnic University tau pom tias 1 teaspoon ntawm mustard ib hnub yog txaus los ua kom cov txheej txheem metabolic los ntawm 25%. Kev sim, nws muaj peev xwm ua pov thawj tias kev suav nrog cov roj mustard hauv cov khoom noj muaj txiaj ntsig rau kev hlawv roj visceral. Cov kws tshawb fawb ntaus nqi qhov cuam tshuam rau qhov tseeb tias cov khoom muaj allyl isothiocyanate [65]

78 Pumpkin noob

Cov noob taub dag
Cov noob taub dag

Cov noob taub dag kom lub cev muaj zog, uas yog qhov tsim nyog thaum ua si. Tsis tas li ntawd, cov noob muaj cov txiaj ntsig zoo ntawm cov protein thiab fiber ntau, nrog rau cov rog zoo. Lawv suav nrog manganese, magnesium, zinc, phosphorus. Tag nrho cov tshuaj no tseem ceeb heev rau tus neeg uas nrhiav kev noj qab haus huv.

Cov noob taub dag yog qab ntshiab. Lawv tuaj yeem muab ntxiv rau cov zaub xam lav, mov tais thiab lwm yam cereals.

79 almonds

Almond
Almond

Kev sim kev tshawb fawb tau pom tias noj almonds ua ke nrog koj cov zaub mov tuaj yeem pab koj poob phaus zoo dua. Nyob rau tib lub sijhawm, cov neeg koom nrog hauv qhov kev sim tau txais ¼ khob ntawm txiv ntoo ib hnub. Tom qab 24 lub lis piam, cov neeg uas noj almonds muaj 64% lub cev qis qis dua li pawg tswj hwm.

Kom tau txais cov txiv ntoo ntau tshaj plaws, nws raug nquahu kom noj lawv ua ntej mus gym. L-arginine pom nyob rau hauv almonds pab hlawv rog thiab carbohydrates thaum lub sij hawm ua si. Cov txiaj ntsig ntawm kev tshawb fawb ntawm cov cuab yeej no ntawm almonds tau luam tawm hauv Phau Ntawv Xov Xwm ntawm International Society of Sports Nutrition [66]

80 Pistachios

Cov kws tshawb fawb los ntawm Lub Chaw rau Khoom Noj Khoom Haus ntawm University of California (Los Angeles) tau ua qhov kev sim. Lawv faib cov neeg rau hauv 2 pawg, txhua tus ua raws li kev noj zaub mov kom txo qis calories. Txawm li cas los xij, hauv ib pab neeg, tib neeg tau txais 220-calorie pretzel rau cov khoom noj txom ncauj yav tav su, thiab lwm yam, 240-calorie pistachios. Tom qab ib hlis, pawg neeg noj txiv ntoo poob lawv lub cev qhov ntsuas ntawm ib qho taw qhia. Tsis tas li ntawd, lawv txhim kho lawv cov roj cholesterol thiab triglyceride hauv cov ntshav. Cov koom nrog hauv pab pawg tswj tsis tau pom qhov hloov pauv tseem ceeb [67]

81 walnuts

Walnuts
Walnuts

Walnuts yog cov yeej tiag tiag hauv cov ntsiab lus ntawm Omega-3 fatty acids, uas tsim nyog rau lub plawv thiab cov hlab ntsha. Cov kws tshawb fawb tau ua pov thawj tias cov txiv ntoo muaj txiaj ntsig tshwj xeeb rau cov neeg laus. Qhov tseeb yog tias cov khoom no muaj txiaj ntsig zoo ntawm cov roj cholesterol hauv cov ntshav thiab txhawb kev laus noj qab haus huv.

Qhov kev sim koom nrog 707 cov neeg laus uas tau noj walnuts txhua hnub. Lawv suav txog li 15% ntawm cov ntsiab lus calorie ntawm cov khoom noj txhua hnub. Pawg tswj hwm tau txais kev noj zaub mov zoo sib xws, tab sis tsis muaj qhov sib ntxiv ntawm cov txiv ntoo. Raws li qhov tshwm sim, cov roj cholesterol, triglycerides thiab HDL qib tau txhim kho hauv txhua tus neeg koom nrog, tab sis qhov txiaj ntsig siab tshaj plaws tau ua tiav los ntawm cov neeg tau txais walnuts [68]

82 Brazil Nut

Brazil txiv ntseej muaj fiber ntau, calcium thiab protein. Txawm li cas los xij, qhov no tsis yog lawv qhov txiaj ntsig xwb. Cov kws tshawb fawb tau pom tias cov khoom no pab tua cov qog nqaij hlav prostate, vim muaj cov ntsiab lus ntawm magnesium thiab selenium.

Kev tshawb fawb luam tawm hauv Phau Ntawv Xov Xwm ntawm Lub Tsev Haujlwm Saib Xyuas Cancer National pom qhov sib txuas ncaj qha ntawm cov ntshav selenium thiab kev pheej hmoo mob qog noj ntshav prostate [69].

83 Cashews

Cashews muaj phosphorus, magnesium, calcium, tooj liab, thiab protein. Nws siv nyob rau hauv cov zaub mov tso cai rau koj kom tshem ntawm cem quav, tshem tawm cov teeb meem pw tsaug zog, mob taub hau, nqaij spasms. Nyob rau tib lub sijhawm, kev tiv thaiv kab mob muaj zog, lub hlwb ua haujlwm tau zoo. Lub xub ntiag ntawm biotin hauv cashews yuav ua rau cov plaub hau ci thiab du.

Oils

Cov roj
Cov roj

Txhawm rau kom poob phaus, koj yuav tsum suav cov rog hauv koj cov zaub mov, txawm li cas los xij nws suab txawv txawv. Ua ntej tshaj plaws, peb tab tom tham txog cov roj noj qab haus huv uas zoo kawg nkaus saturate, ua kom cov txheej txheem metabolic thiab txhim kho kev nqus ntawm cov vitamins thiab minerals. Qhov tseem ceeb tshaj plaws yog xaiv cov rog zoo, nplua nuj nyob hauv omega-3 fatty acids, lauric acid. Lawv yuav tsum tsis muaj cov rog trans, cov rog rog, thiab cov nyiaj tseem ceeb ntawm omega-6s.

84 txiv maj phaub

Cov roj yog muab rho tawm los ntawm cov nqaij ntawm cov txiv maj phaub tshiab. Nws yog nplua nuj nyob rau hauv lauric acid, uas yog yooj yim hloov mus rau hauv lub zog, thiab tsis dhau mus rau hauv lub cev rog. Txiv maj phaub roj yog qhov zoo los hloov lard thiab margarine, tshwj xeeb tshaj yog yog tias ib tug neeg xav tshem tawm qhov hnyav dhau.

Cov khoom siv tau rau kib, nws ntxiv rau ci, siv rau hauv kev npaj cov khoom qab zib. Lawv grease toast nrog nws, ci qos yaj ywm hauv nws, tab sis nws tsis tuaj yeem siv los ua lub hauv paus rau kev sib sib zog nqus kib.

85 txiv laum huab xeeb

Peanut butter yog ib qho ntawm oleic acid, uas tshem tawm kev tshaib kev nqhis thiab tso cai rau koj tshem tawm qhov hnyav dhau. Kev tshawb fawb los ntawm cov kws tshawb fawb los ntawm University of California (Irvine) pom tias txiv laum huab xeeb pab txhim kho kev nco [70], [71]

Frying nrog txiv laum huab xeeb yog tsis pom zoo, vim nws haus luam yeeb ntau thaum rhuab heev.

86 avocado roj

avocado yog'i
avocado yog'i

Avocado roj muaj nplua nuj nyob rau hauv monounsaturated fatty acids, uas tsis yog tsuas yog zoo rau kev tshem tawm kev tshaib kev nqhis thiab txhawb kev poob phaus, tab sis kuj zoo rau lub plawv, vim lawv txo cov ntshav cholesterol.

Nws muaj cov vitamins B thiab vitamin E, uas pab tshem tawm flatulence. Roj tuaj yeem seasoned nrog zaub nyoos, siv rau hauv kev npaj ntawm ci ci, ntses thiab pizza. Nws ua ke zoo nrog txiv tsawb thiab citrus.

87 Macadamia txiv ntseej roj

Cov roj no yog 84% monounsaturated rog thiab tseem muaj omega-3 fatty acids. Nws yog qhov chaw ntawm phytosterols, uas txo qhov kev pheej hmoo ntawm kev tsim cov qog nqaij hlav cancer.

Macadamia txiv ntseej roj tsis pom zoo rau kib, vim nws tawm cov pa luam yeeb ntau thaum cua sov. Nws tuaj yeem muab ntxiv rau cov khoom ci, siv los ua zaub xam lav.

88 Extra Virgin Olive Oil

Kev siv cov roj txiv roj txhawb kev tsim cov serotonin, uas ua rau lub siab xav tshaib plab. Nws yog ib qhov chaw ntawm polyphenols thiab antioxidants uas tuaj yeem tiv thaiv kev loj hlob ntawm cov qog nqaij hlav cancer thiab osteoporosis. Tsis tshua muaj txiaj ntsig cov roj txiv roj rau lub hlwb.

Koj tuaj yeem siv cov khoom hnav khaub ncaws, ua lub hauv paus rau cov kua ntses.

89 Walnut roj

Tarragon
Tarragon

Cov roj no muaj nplua nuj nutty tsw thiab aroma. Cov kws tshawb fawb los ntawm lub xeev Pennsylvania pom tias nws qhov kev suav nrog hauv kev noj zaub mov pub rau lub cev kom yooj yim dua los tiv thaiv kev ntxhov siab. Nws muaj txiaj ntsig zoo rau cov neeg muaj ntshav siab. Cov polyunsaturated fatty acids muaj nyob rau hauv cov roj ua kom cov metabolism hauv, pab kom poob phaus thiab ua haujlwm ntawm lub plawv cov leeg [72]

Walnut roj tuaj yeem siv ua zaub xam lav hnav khaub ncaws. Nws tsis tsim nyog ua kom sov nws, vim tias thaum kub kub nws cov khoom muaj txiaj ntsig raug rhuav tshem.

90 Rapeseed roj

Rapeseed roj muaj qhov yuav luag zoo tag nrho ntawm Omega-3 thiab Omega-6 fatty acids - 2.5: 1. Cov kws tshawb fawb tau pom tias kev siv cov khoom zoo li no yog kev tiv thaiv kab mob qog noj ntshav, mob caj dab thiab bronchial hawb pob. Canola roj muaj alpha-linoleic acid, uas yog qhov tseem ceeb rau cov neeg uas xav kom poob phaus [73]

Rapeseed roj yog siv los npaj txhua yam khoom noj. Ntawm nws koj tuaj yeem tsis tsuas yog ci, tab sis kuj kib. Zoo kawg li os.

91 Linseed Roj

Linseed yog'i
Linseed yog'i

Flaxseed roj yog nplua nuj nyob rau hauv omega-3 fatty acids, uas yog qhov tseem ceeb thaum noj zaub mov. Lawv noj hauv lub cev pab tiv thaiv kev txhim kho ntawm cov kab mob plawv, ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntsha thiab txo qhov mob.

Nyob rau xyoo 2014, Iranian cov kws tshawb fawb pom tias cov roj linseed tuaj yeem siv los tawm tsam carpal tunnel syndrome.

Cov khoom siv zoo tshaj plaws los ua zaub xam lav hnav khaub ncaws, nws tuaj yeem hloov tau yooj yim mayonnaise. Txawm li cas los xij, nws yuav tsum tsis txhob ua kom sov.

Spices

Hnub no, kev tshawb fawb paub ntau yam khoom muaj txiaj ntsig ntawm cov txuj lom. Lawv pab kom tshem tawm qhov hnyav tshaj, normalize ntshav qab zib, txhim kho lub hlwb kev ua haujlwm. Yog li ntawd, koj yuav tsum tsis txhob quav ntsej lawv thaum ua raws li cov hauv paus ntsiab lus ntawm kev noj qab haus huv.

92 Cocoa

Cocoa
Cocoa

Cocoa tau pom hauv ntau qhov kev tshawb fawb los pab txhawb kev mob plawv. Rau 9 xyoo, cov kws tshawb fawb tau pom cov poj niam uas tau noj 1-2 servings ntawm cocoa zoo ib lub lis piam. Lawv txoj kev pheej hmoo ntawm kev mob plawv tsis ua haujlwm yog 325 qis dua cov neeg uas tsis haus dej haus. Cov kws tshawb fawb ntaus nqi rau qhov tseeb tias cocoa muaj polyphenols thiab flavonoids, uas pab tiv thaiv lub plawv los ntawm kev puas tsuaj [74]

Lwm cov kev tshawb fawb tau pom tias cocoa pab lub cev tiv thaiv kab mob tau yooj yim dua, nrog rau ntshav qab zib, cirrhosis ntawm daim siab thiab Alzheimer's disease [75].

iab chocolate muaj 74% cocoa, uas yog vim li cas nws thiaj suav tias yog qhov zoo tshaj plaws rau kev noj qab haus huv. Yog tias feem pua ntawm cocoa hauv chocolate qis dua, ces nws zoo dua tsis kam yuav nws.

93 Cinnamon

Cinnamon
Cinnamon

Cinnamon tsis tsuas yog muab cov zaub mov tshwj xeeb saj thiab aroma, tab sis kuj yog ib qho kev tiv thaiv kab mob ntshav qab zib, vim nws pab txo qis ntshav qabzib.

Cov kws tshawb fawb tau pom tias ntxiv ib teaspoon ntawm cinnamon rau cov khoom noj uas muaj cov hmoov txhuv nplej siab yog piv rau cov tshuaj thawj tiam los kho cov ntshav qab zib thiab tiv thaiv kev nce insulin [76].

Ntxiv rau, cinnamon tuaj yeem txo cov roj cholesterol, tiv thaiv kev txhim kho ntawm Alzheimer's kab mob thiab txo cov kab mob polycystic zes qe menyuam [77], [78]

94 Turmeric

Turmeric
Turmeric

Turmeric yog raug hu ua golden txuj lom ntawm lub neej. Nws muaj curcumin, uas yog ib qho muaj zog antioxidant uas tuaj yeem ua rau lub cev tsis muaj zog, txo qhov mob, tiv thaiv kev loj hlob ntawm cov kab mob hauv plab hnyuv thiab txawm tias mob qog noj ntshav.

Cov kws tshawb fawb tau ua pov thawj tias turmeric tuaj yeem siv los tiv thaiv kev loj hlob ntawm kev txawj ntse. Ib txoj kev tshawb fawb tau pom tias txawm tias noj 1g turmeric rau 6 teev tom ntej no txhim kho kev nco [79].

Tus naj npawb ntawm cov kev tshawb fawb ua pov thawj cov txiaj ntsig ntawm curcumin hauv kev tawm tsam Alzheimer's kab mob kuj nce txhua xyoo [80].

Turmeric tsuas yog cov khoom noj uas muaj curcumin, yog li nws yuav tsum tau siv ua noj. Nws mus zoo nrog nqaij, nqaij qaib thiab ntses.

95 Ginger

Ginger
Ginger

Ginger pab txhim kho plab zom mov, tshem tawm cov teeb meem digestive thiab xeev siab [81].

Cov khoom ua rau cov leeg nqaij so tuaj yeem noj tau tom qab ua haujlwm kom txo tau cov leeg mob [82].

Ginger muaj gingerols, uas ua raws li antioxidants, pab txo qhov mob, muaj tshuaj tua kab mob thiab tiv thaiv kab mob. Ginger pab txo cov tsos mob ntawm kev mob caj dab, txo cov roj cholesterol thiab tiv thaiv qog noj ntshav [83], [84] [85

96 Qej

Qej
Qej

Qej pab tiv thaiv kev txhim kho ntawm cov kab mob plawv, tshwj xeeb, thrombosis thiab kub siab. Nws yog ib qho kev tiv thaiv kab mob ntshav qab zib, pab tiv thaiv kev tsim cov kab mob vascular.

Hauv xyoo 2016, cov kws tshawb fawb tau tshawb fawb uas 55 tus neeg muaj hnub nyoog 40-75 tau koom nrog. Txhua tus ntawm lawv tau kuaj pom tias muaj cov kab mob metabolic. Tag nrho cov ntawm lawv tau txais qej extract. Raws li qhov tshwm sim, cov neeg mob tau txo cov quav hniav ntawm cov hlab ntsha coronary [86].

97 Cilantro

Cilantro muaj cov roj uas pab txo cov tsos mob ntawm plab hnyuv. Cov kws tshawb fawb tau pom tias cilantro tuaj yeem txo qhov mob thiab txo qhov mob plab hauv cov neeg mob uas mob plab hnyuv siab raum [87].

98 Rosemary

Rosemary muaj cov tshuaj tiv thaiv kab mob, vim nws muaj cov antioxidants: carnosic acid thiab carnosol. Nws yog cov khoom no uas ua rau muaj kev tawm tsam ntawm kev tsim cov cytokines. Txoj kev tshawb fawb sib raug tau ua los ntawm cov kws tshawb fawb los ntawm BMC Complementary thiab Alternative Medicine [88]

99 Kua Cider Vinegar

Kua cider vinegar tuaj yeem npub qhov kev xav ntawm kev tshaib kev nqhis thiab ua rau kom poob phaus, txo qis hauv duav thiab qhov normalization ntawm triglyceride hauv cov ntshav. Cov kws tshawb fawb tau pom tias cov neeg uas haus 1 tablespoon ntawm txiv apple cider vinegar rau 3 lub hlis poob 1.17 kg hauv qhov hnyav, thiab cov neeg uas haus 2 tablespoons txiv apple cider vinegar poob 1.67 kg [89]

100 Chile

Chile
Chile

Chili pab tswj ntshav siab thiab tshem tawm qhov ntswg los ntawm kev txo qhov mob hauv qhov txhab [90], [91]

Kev tshawb fawb tsis ntev los no tau pom tias cov txuj lom no pab cov neeg rog rog poob phaus. Qhov no yog ua tau vim lub acceleration ntawm metabolism thiab muffling qhov kev xav ntawm kev tshaib kev nqhis. Cov txiaj ntsig zoo ntawm cov kua txob yog vim nws cov capsaicin, uas, ib zaug noj, hlawv visceral deposits thiab stimulates zus tau tej cov rog xim av [92], [93]

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