Kev voos yog txheej txheem uas pab koj lub cev kom zoo kho thiab tiv thaiv kev puas tsuaj. Txawm li cas los xij, kev o yog qhov ua rau muaj kev phom sij yog tias nws nkag mus rau hauv ib daim ntawv ntev. Mob mob ntev tuaj yeem nyob rau lub lim piam, hli lossis xyoo thiab tuaj yeem ua rau muaj teeb meem kev noj qab haus huv ntau yam. Txawm li cas los xij, muaj ntau yam koj tuaj yeem ua kom txo qhov mob thiab txhim kho kev noj qab haus huv tag nrho. Kab lus no nthuav qhia cov ntsiab lus ntxaws ntawm kev tawm tsam kev noj thiab kev ua neej nyob:
Dab tsi yog o?
Kev mob yog txoj kev ntawm koj lub cev tiv thaiv koj tus kheej los ntawm kev kis mob, muaj mob lossis raug mob. Raws li ib feem ntawm cov lus teb ua ntu, koj lub cev nce ntau lawm cov leukocytes, tiv thaiv cov tshuaj tiv thaiv ntawm cov cytekines uas pab tawm tsam nrog tus kab mob. Cov cim classic ntawm cov neeg (luv luv) o me me) muaj xws li liab, mob, kub thiab o. Ntawm qhov tod tes, mob ntev (ntev lub sijhawm) feem ntau tshwm sim hauv koj lub cev yam tsis muaj cov tsos mob. Qhov mob no tuaj yeem ua rau cov kab mob xws li xws li mob ntshav qab zib, mob plawv, mob siab mob thiab mob qog noj mob. Tej zaum yuav mob ntev tej zaum kuj tshwm sim thaum tib neeg muaj kev rog lossis muaj kev ntxhov siab. Thaum cov kws kho mob tab tom nrhiav ntau cov cim hauv koj cov ntshav, suav nrog C-JHh), Homocysteine (CHF-Alpha thiab IL-6.
Txwv tus naj npawb ntawm cov piam thaj haus
Yees duab: unsplash.com.
Lub luag haujlwm ntawm koj cov zaub mov noj
Yog tias koj xav txo qhov mob, tsis txhob noj tom qab cov khoom workout thiab noj zaub mov nrog cov nyhuv tiv thaiv. Hauv paus koj cov zaub mov noj rau tag nrho, cov zaub mov muaj txiaj ntsig muaj cov antioxidants muaj cov khoom lag luam ua tiav. Antioxidants ua haujlwm los ntawm kev txo cov qib dawb radicals. Cov dav hlau molecules tau tsim los ua ib feem ntawm koj cov metabolism, tab sis tuaj yeem ua rau mob o yog tias lawv tsis tswj hwm. Koj cov khoom noj khoom haus tawm tsam yuav tsum muaj kev sib npaug ntawm cov protein, carbohdrates thiab cov rog rau txhua pluas noj. Nco ntsoov tias koj kuj txaus siab cov kev xav tau ntawm koj lub cev hauv cov vitamins, cov zaub mov, roj fiber ntau thiab dej.
Ib qho ntawm cov kev noj haus tau suav tias yog los tiv thaiv kev noj haus yog ib qho khoom noj ntawm Mediterranean, uas tau pom cov cim ntaus, xws li CRP thiab IL-6. Kev noj zaub mov roj carbon ntau kuj txo cov tshuaj, tshwj xeeb yog cov neeg muaj kev txom nyem los ntawm kev rog lossis metabolic syndrome. Tsis tas li ntawd, cov zaub mov nqaij tsis huv.
Cov khoom lag luam kom tsis txhob muaj
Qee cov khoom lag luam muaj feem cuam tshuam nrog kev pheej hmoo ntawm cov mob o. Xav kom tsawg lossis tshem tawm lawv:
Qab zib dej qab zib: haus nrog piam thaj thiab kua txiv.
Refined Carbohydrates: Dawb qhob cij, muab tshuaj txhuam dawb.
Cov Khoom Noj: Ncuav qab zib, Khoom qab zib, khoom qab zib thiab dej khov.
Cov nqaij ua tiav: cov dev kub, bolognese, sausages.
Cov khoom noj txom ncauj ua tau: crackers, chips thiab pretzels.
Qee cov roj: kho cov noob thiab zaub roj, xws li cov roj thiab pob kws.
Kev xa khoom: Cov khoom lag luam nrog cov khoom xyaw hydrogenated ib nrab.
Cawv: Kev haus cawv ntau dhau.
Ib qho me me liab caw yuav tau txais txiaj ntsig
Yees duab: unsplash.com.
Khoom Noj Mob
Suav nrog ntau dua ntawm cov khoom lag luam tawm tsam hauv kev noj haus:
Cov zaub: Zaub cob pob, zaub qhwv, zaub qhwv, zaub qhwv, zaub paj.
Txiv hmab txiv ntoo: berries yog tshwj xeeb tshaj yog saturated xim, xws li txiv hmab thiab Cherry.
Cov rog muaj txiaj ntsig: avocado, txiv ntseej, txiv roj thiab txiv maj phaub roj.
Rog ntses: salmon, sardines, herring, mackerel thiab anchovies.
Ceev: almonds thiab lwm yam neeg txiv ntoo.
Kua txob: Kua txob qab zib thiab kua txob kua txob.
Qhob noom xim kasfes: tsaus chocolate
Cov txuj lom: Turmeric, Fenugreek, cinnamon, thiab lwm yam.
Tshuaj yej: Ntsuab tshuaj yej
Caw liab: Txog 5 ooj (140 ml) ntawm caw liab ib hnub rau poj niam thiab 10 oz (280 ml) ib hnub rau txiv neej.