Thaum lub caij ntuj no ntev, nws tseem ceeb heev uas yuav tsum noj zaub mov uas yuav txhawb koj lub cev tiv thaiv kab mob kom pab tiv thaiv kab mob. Ntau tus kab mob khaub thuas thiab mob khaub thuas yuav sim peb lub cev tiv thaiv kab mob! Nov yog qee cov khoom noj kom paub tseeb tias suav nrog hauv koj cov zaub mov thaum peb nyob rau lub caij txias thiab mob khaub thuas:
Carotene Beta: cov as-ham no muaj nyob rau hauv txiv hmab txiv ntoo thiab zaub uas yog txiv kab ntxwv xim. Nws yog ib qho antioxidant zoo thiab nws yog cov khoom noj uas muaj roj soluble, yog li nco ntsoov suav nrog beta carotene-nplua nuj cov zaub mov uas muaj cov rog xws li txiv roj roj lossis txiv ntseej. Qee cov khoom noj uas muaj beta carotene muaj xws li carrots, qos yaj ywm qab zib, butternut squash, cantaloupe, liab tswb peppers, apricots, lettuce, thiab broccoli (txawm tias lawv ntsuab!)
Vitamin C: vitamin C yog ib qho khoom noj tseem ceeb uas koj lub cev xav tau rau tej yam xws li kho qhov txhab thiab tswj kev noj qab haus huv ntawm koj cov hlab ntsha, pob txha, thiab pob txha mos. Nws kuj pab tiv thaiv peb cov hlwb los ntawm oxidative kev nyuaj siab, uas nyob rau hauv lem tiv thaiv kab mob thiab mob cancer. Qee cov khoom noj uas muaj vitamin C siab yog tswb kua txob, kiwifruit, strawberries, txiv kab ntxwv, broccoli, thiab txiv lws suav.
Vitamin D: Cov vitamin no xav tau los ntawm koj lub cev thiab feem ntau paub tias yuav pab txhawb kev nqus calcium thiab ua kom cov pob txha muaj zog, tab sis nws kuj ua lub luag haujlwm hauv kev ntxiv dag zog rau peb lub cev. Cov khoom noj uas muaj vitamin D yog cov ntses, cov mis nyuj khov thiab cov mis nyuj hloov, cov yogurt muaj zog, cov zaub mov muaj zog noj tshais, thiab qe. Txoj hauv kev zoo tshaj plaws rau koj lub cev kom tau txais cov vitamin D yog los ntawm tshav ntuj, tab sis nws tuaj yeem nyuaj kom tau txais tshav ntuj txaus kom txaus siab rau cov vitamin D thaum lub caij ntuj no. Thaum peb muaj hnub nyoog, peb cov tawv nqaij tsis muaj peev xwm ua tau cov vitamin D los ntawm lub hnub, yog li nws yuav siv tau cov tshuaj ntxiv.
Zinc: zinc plays lub luag haujlwm tseem ceeb hauv kev tiv thaiv kab mob. Cov neeg uas tsis muaj zinc yuav muaj kev nyuaj siab tiv thaiv kab mob thiab tsis qab los noj mov, ua rau txo qis hauv cov as-ham thiab cuam tshuam rau lub cev tiv thaiv kab mob ntau dua. Cov khoom noj uas muaj zinc ntau yog nqaij nyuj, nqaij qaib, nqaij npuas, txiv ntseej, noob, lentils, yogurt, oatmeal, thiab nceb.
Probiotics: qhov no yog cov kab mob zoo thiab cov poov xab uas ib txwm nyob hauv peb lub plab. Lawv pab kom peb noj qab nyob zoo tag nrho. Cov kab mob zoo tua cov kab mob phem uas pab peb zoo. Qee qhov khoom noj ntawm probiotics yog cov khoom noj fermented xws li yogurt, kefir, kombucha, sauerkraut, pickles, cij sourdough, thiab qee cov cheese. Kuj tseem muaj cov tshuaj ntxiv los ua kom cov kab mob plab noj qab nyob zoo.
Protein: protein yog qhov tseem ceeb rau peb lub cev ua haujlwm txhua hnub thiab pab kom peb muaj zog. Protein fights qaug zog thiab tseem pab lub cev tsim cov tshuaj tiv thaiv kab mob. Cov khoom noj uas muaj protein ntau yog mis nyuj, yogurt, qe, nqaij nyuj, nqaij qaib, nqaij nruab deg, txiv ntseej, noob, taum, thiab lentils.
Zuag qhia tag nrho, los ntawm kev ntxiv cov khoom noj rau koj cov zaub mov, koj lub cev tiv thaiv kab mob yuav muaj zog thiab npaj los tawm tsam cov kab mob uas tshwj xeeb tshaj yog thaum lub caij khaub thuas thiab mob khaub thuas!
Tau qhov twg los: Mayoclinichealthsystems.org
