Peb lub hlwb yog amazing, yog li nws yog ib qho tseem ceeb kom ua tej yam amazing rau peb lub hlwb! Koj puas paub:
• Cov ntaub ntawv hauv peb lub hlwb tuaj yeem mus txog 268 mais ib teev! Neurons yog stimulated nyob rau hauv lub hlwb uas ua rau ib tug hluav taws xob mem tes mus los ntawm cell mus rau lub cell sai heev.
• Nws yog lus dab neeg uas peb tsuas siv 10% ntawm peb lub hlwb xwb. Raws li cov kws kho mob neurologists, peb siv tag nrho peb lub hlwb thiab nws tseem ua haujlwm thaum peb tsaug zog.
• Lub hlwb hnyav, qhov nruab nrab, txog peb phaus, tab sis qhov loj ntawm peb lub hlwb tsis cuam tshuam nrog kev txawj ntse.
Nov yog qee yam khoom noj kom suav nrog hauv koj cov zaub mov kom paub tseeb tias koj lub hlwb tseem ua haujlwm hnyav rau koj:
Salmon
• Cov ntses salmon muaj cov rog rog hauv hlwb hu ua Omega-3 fatty acids. Omega-3s tseem ceeb heev rau lub hlwb ua haujlwm thiab nco. Nws raug nquahu kom noj salmon li ob mus rau peb zaug hauv ib lub lis piam kom tau Omega-3s koj lub hlwb thiab lub cev xav tau.
• Sim ci los yog ci ntses salmon nrog koj nyiam seasonings. Ntxiv cov ntses salmon rau zaub nyoos, mov, veggies, los yog ua haujlwm nrog cov txiv nkhaus taw tshiab thiab pineapple salsa. Salmon ncuav mog qab zib kuj yog ib txoj hauv kev zoo los koom nrog Omega-3s rau hauv koj cov pluas noj.
• Lwm cov ntses uas muaj Omega-3 fatty acids yog mackerel, herring, trout, thiab tuna.
qe
• Qe muaj cov khoom noj muaj txiaj ntsig zoo rau peb lub hlwb. Choline, pom muaj nyob rau hauv qe qe, tau pom los txo qhov mob hauv lub hlwb uas tuaj yeem ua rau muaj kev nco. Lawv kuj muaj siab nyob rau hauv tryptophan uas yog ib qho amino acid uas pab tsim cov "zoo siab tshuaj", serotonin. Sim noj ib qe ib hnub kom muaj txiaj ntsig rau koj lub hlwb.
• Qe yog ib qho yooj yim los muab tso rau hauv peb cov khoom noj. Kom lawv koj txoj kev nyiam rau pluas tshais ua ke nrog tag nrho cov nplej toast thiab txiv hmab txiv ntoo. Lawv yooj yim ntxiv rau saum cov zaub xam lav, ua cov qe zaub xam lav, lossis cov qe deviled.
blueberries
• Blueberries raug suav hais tias yog "superfood" vim tias cov pob zeb me me no tau ntim nrog cov tshuaj antioxidants. Flavanoids, ib hom tshuaj antioxidant, txhawb cov ntshav khiav thiab oxygen mus rau lub hlwb kom txhim kho kev nco thiab kev xav. Sim ntxiv 1/2 khob ntawm blueberries ib hnub twg los ua kom lub hlwb noj qab haus huv.
• Blueberries yog qhov zoo ntawm lawv tus kheej tab sis tuaj yeem ntxiv rau smoothies, yogurt, lossis txiv hmab txiv ntoo nyias!
Nplooj Ntsuab Zaub
• Cov nplooj ntsuab xws li kale, spinach, thiab arugula muaj vitamin E, uas tau pom tias tiv thaiv cov hlwb los ntawm kev puas tsuaj. Vitamin K tau pom tias txhim kho kev nco thiab beta carotene tau pom tias txo qis kev txawj ntse. Sim kom tau li ob khob ntawm nplooj ntsuab ib hnub.
• Zaub xam lav yog ib txoj hauv kev zoo rau noj cov nplooj ntsuab. Ntxiv yummy toppings xws li grilled los yog ci nqaij qaib, nyuaj boiled qe, almonds los yog walnuts, txiv lws suav, thiab dib. Ntxiv cov nplooj ntsuab rau koj cov qhaub cij, qhwv, kua zaub, thiab pasta tais diav.
Ceev
• Txiv laum huab xeeb muaj ntau yam khoom noj muaj txiaj ntsig zoo. Qee cov txiv ntoo uas ntim cov khoom noj khoom haus zoo tshaj plaws yog almonds, pistachios, thiab macadamia ceev, tab sis walnuts yog qhov siab tshaj plaws rau lawv cov khoom noj. Lawv muaj ntau ntau ntawm Omega-3s thiab DHA, uas tiv thaiv kev mob. Sim noj 1 - 2 ooj ib hnub twg, lossis ib qho nyiaj uas haum rau koj txhais tes.
• Noj cov txiv ntoo ua khoom noj txom ncauj lossis ntxiv rau cov zaub nyoos, cereal, lossis yogurt.
Tau qhov twg los: nm.org/healthbeat
