Cov khoom uas txo cov ntshav siab

Muaj coob tus neeg raug mob ntshav siab hnub no. Kev kub siab dhau los ua ib qho kev sib raug zoo ntawm ntau lab tus neeg thoob ntiaj teb thiab ua rau muaj kev pheej hmoo ntawm kev mob plawv, mob plawv, mob stroke, thiab teeb meem raum.

Tus kab mob no yuav tsum tau noj tshuaj txhua hnub rau ntshav siab thiab ua rau lub neej tsis zoo.

Koj puas paub tias tsuas yog zaub mov tuaj yeem txo cov ntshav siab?

Cov kws tshawb fawb tau pom los ntawm kev tshawb fawb tias cov khoom noj muaj cov khoom tseem ceeb rau cov neeg mob ntshav siab, uas yog

• vitamin C
• vitamin E
• calcium
• Poov tshuaj
• magnesium
• Omega-3 fatty acids
• Folic acid

Yog tias koj ntxiv cov khoom noj rau koj cov khoom noj uas muaj ntau cov tshuaj no, cov ntshav siab yuav pib txo qis thiab tuaj yeem rov qab mus rau qhov qub. Tau kawg, koj yuav tsum tsis txhob noj tshuaj yam tsis muaj kws kho mob tso cai. Nws tuaj yeem ua rau muaj kev phom sij. Thiab nws yog qhov tseeb tias nws nyuaj rau txo cov ntshav siab hauv ib lub lis piam, nws yuav siv sijhawm. Cia peb saib seb cov zaub mov twg muaj cov khoom tsim nyog.

vitamin C Nws pom muaj ntau hauv cov txiv hmab txiv ntoo citrus (txiv kab ntxwv, txiv qaub, txiv kab ntxwv), tswb kua txob, zaub qhwv, kiwi, melon, broccoli, Brussels sprouts, thiab strawberries.

vitamin E muaj nyob rau hauv blueberries, almonds, hazelnuts, sunflowers, txiv ntseej, parsley, spinach, papaya, thiab sunflower roj.

Omega-3 fatty acids muaj nyob rau hauv cov roj flaxseed, walnuts, herring, mackerel, halibut, salmon, thiab tuna.

Skim mis thiab lwm yam khoom noj mis nyuj muaj roj tsawg muaj calcium thiab vitamin D (nws txhim kho calcium nqus). Zaub ntsuab, almonds, thiab sardines yog nplua nuj nyob rau hauv calcium.

Tsawb, qhuav apricots, txiv kab ntxwv, tuna, txiv lws suav, ci qos yaj ywm nrog tev, txiv lws suav, zucchini, thiab spinach yog qhov chaw ntawm cov poov tshuaj.

Nrog ntshav siab, qej yog xav tau txhua hnub. Nws dilates cov hlab ntsha zoo heev, uas pab txo cov ntshav siab. Nws yuav tsum tau noj 1-2 cloves, tab sis txhua hnub.

Coriander, marjoram, nplooj nplooj, celery, dill, thiab parsley tau lees paub tias yog cov txuj lom tseem ceeb rau cov neeg mob ntshav siab.

Rau cov ntshav siab, koj tuaj yeem siv cov zaub mov txawv tshuaj:

Dissolve 1 tablespoon ntawm zib mu nyob rau hauv ib khob dej ntxhia, ntxiv kua txiv ntawm ib nrab ib tug txiv qaub, thiab haus nws tag nrho nyob rau hauv ib tug zaum.

Ib khob ntawm cranberries tshiab, grind nrog 2 tablespoons hmoov qab zib thiab kub 1 tablespoon ntawm sib tov 3 zaug ib hnub twg rau ib nrab ib teev ua ntej noj mov.

Scroll lub raisins los ntawm ib tug nqaij grinder, npog lawv nrog dej, coj mus rau ib tug boil, thiab txias lawv. Qhov sib tov yuav tsum tau npaj ntawm tus nqi ntawm 100 raisins ib 1 khob dej. Haus qhov sib tov txhua hnub.

Noj 1/3 khob ntawm chokeberry kua txiv txhua hnub los yog ¼ khob ntawm cov kua txiv hmab txiv ntoo tshiab txhua hnub. Qhov no yuav pab txo cov ntshav siab.

Dhau ob peb txiv kab ntxwv thiab txiv qaub los ntawm nqaij grinder, ntxiv me ntsis suab thaj, thiab noj 1 tablespoon ntawm qhov sib tov ob peb zaug hauv ib hnub rau 2 lub lis piam.

Boiled los yog ci beets, noj ntawm lub plab khoob, zoo heev rau txo cov ntshav siab. Koj tuaj yeem ua zaub xam lav nrog sunflower roj.

10 yam khoom noj uas zoo rau ntshav siab

1. Cov tsev cheese muaj roj tsawg ntxiv dag zog rau lub plawv, txhawb nqa vasodilation, thiab yog ib qhov chaw ntawm calcium, magnesium, thiab potassium. Koj xav tau yam tsawg kawg 100 grams ntawm tsev cheese txhua hnub.
2. Red tswb kua txob muaj cov ntaub ntawv ntawm cov vitamin C. Yog li ntawd, cov neeg mob ntshav siab yuav tsum haus nws thaum twg los tau. Noj 2 kua txob tshiab txhua hnub yuav npog lub cev xav tau cov vitamin C.
3. Salmon yog ib qhov chaw ntawm omega-3 fatty acids thiab zoo rau kev txo cov ntshav siab. Nws yog qhov zoo yog tias koj tuaj yeem noj nws 3 zaug hauv ib lub lis piam, 100-150 grams.
4. Oatmeal yuav tsum nyob rau hauv cov zaub mov ntawm cov neeg mob ntshav siab txhua txhua tag kis sawv ntxov. Cov kev tshawb fawb tau pom tias oats yog ib qhov chaw ntawm selenium ntxiv thiab muaj fiber ntau. 
5. Cov noob taub dag yuav ntxiv cov zinc tsis txaus thiab tiv thaiv lub plawv nres. Nws yog txaus noj 20 grams ib hnub twg tsis yog khoom noj txom ncauj.

    

    

6. Cocoa txhim kho cov hlab ntsha. Tab sis nws yog ib tug high-calorie haus. 1-2 khob ib lub lis piam yog txaus, tsis muaj ntxiv.

    

    

7. Skim mis nyuj muaj cov poov tshuaj, calcium, magnesium, thiab vitamins thiab txhim kho cov mob ntshav siab. Koj tuaj yeem haus txog li 3 khob ib hnub.

    

    

8. Qab zib chocolate ntxiv dag zog rau lub plawv cov leeg, muaj cov antioxidants, thiab tuaj yeem txo cov ntshav siab los ntawm 5-10 mm. Tab sis nws yog ib yam khoom uas muaj calorie ntau ntau, thiab koj tsis tas yuav muaj ntau ntawm nws.

    

    

9. Almonds muaj cov rog mono thiab txo cov roj cholesterol. Cov txiv ntoo no muaj cov poov tshuaj, magnesium, thiab vitamin E - txhua yam uas xav tau los txo cov ntshav siab.

    

10. Ntsuab tshuaj yej, thaum noj tsis tu ncua, dissolves cov roj cholesterol plugs, muaj ntau yam antioxidants, thiab tiv thaiv kev laus. Nyob rau hauv Nyiv, yuav luag tsis muaj leej twg raug kev kub ntxhov, thiab lub ntiaj teb coob haus dej tshuaj yej ntsuab.