Yam koj noj ua ntej haus cawv tuaj yeem cuam tshuam loj rau koj li cas thaum hmo ntuj thiab sawv ntxov tom ntej.
Qhov tseeb, xaiv cov zaub mov zoo ua ntej yuav haus cawv los yog ob qho tib si tuaj yeem pab tswj kev tshaib plab, sib npaug electrolytes, thiab txo qee qhov kev mob tshwm sim nrog cawv.
Hloov pauv, xaiv lwm yam khoom noj tuaj yeem ua rau tsam plab, lub cev qhuav dej, kub hnyiab thiab plab zom mov.
Nov yog 15 yam zaub mov zoo tshaj plaws los noj ua ntej haus.
Peb suav nrog cov khoom uas peb xav tias yuav muaj txiaj ntsig zoo rau peb cov neeg nyeem. Yog tias koj yuav los ntawm kev sib txuas ntawm nplooj ntawv no, peb tuaj yeem khwv tau nyiaj me me. Nov yog peb cov txheej txheem.
Cov txheej txheem
1. Qog
Cov qe muaj cov khoom noj muaj txiaj ntsig zoo thiab ua kom tiav, muaj 7 grams protein ib 56 grams qe ().
Khoom noj txom ncauj zoo li qe ua ntej haus cawv tuaj yeem pab ua kom lub plab zom mov qeeb thiab ncua kev nqus dej cawv (, ).
Tsis tas li ntawd, cov protein yog cov khoom noj muaj txiaj ntsig zoo tshaj plaws, ua rau koj muaj kev noj qab haus huv ntev, uas tuaj yeem txo koj txoj kev pheej hmoo ntawm kev haus cawv vim kev noj qab haus huv tom qab hmo ntuj ().
Txij li thaum haus cawv txo qis inhibitions thiab tau pom tias yuav txhim kho qab los noj mov, xaiv cov pluas noj loj ua ntej ib hmos haus yuav yog ib txoj hauv kev ntse kom txo tau qhov kev ntshaw tom qab ().
Koj tuaj yeem tau txais txiaj ntsig ntau txoj hauv kev. Npaj lawv scrambled, boiled los yog tov nrog koj xaiv ntawm zaub rau ib tug noj qab haus huv, fiber ntau omelet.
2. Oats
Oats kuj ua haujlwm raws li cov protein thiab cov protein, ob qho tib si txhawb kev xav ntawm kev ua kom puv thiab blunt cov teebmeem ntawm cawv (, ).
Qhov tseeb, tsuas yog ib qho 1-khob (81-gram) noj oats muab ze li 10 grams ntawm cov protein thiab 8 grams fiber ntau, nrog rau ntau cov hlau, vitamin B6, thiab calcium ().
Ntxiv rau nws cov khoom noj muaj txiaj ntsig zoo, ntau qhov kev tshawb fawb ntawm tib neeg thiab tsiaj txhu tau pom tias nws tuaj yeem muaj txiaj ntsig zoo rau daim siab noj qab haus huv los ntawm kev tiv thaiv lub siab ua rau qaug cawv thiab txhim kho daim siab ua haujlwm (, , ).
Dhau li ntawm oat hmoov, oats ua haujlwm zoo hauv cov khoom ci, granola tuav thiab smoothies. Lawv tuaj yeem sib xyaw thiab siv los ua lub hauv paus rau pizza crusts, veggie patties, lossis flatbread, uas yog cov kev xaiv zoo tshaj plaws rau khoom noj txom ncauj ua ntej haus.
3. Txiv tsawb
Ntim 4 grams fiber ntau rau ib lub txiv hmab txiv ntoo loj yog ib qho khoom noj txom ncauj zoo rau ntawm tes ua ntej haus dej los pab qeeb qhov nqus dej cawv rau hauv koj cov hlab ntsha ().
Tsis tas li ntawd, lawv muaj cov poov tshuaj ntau, uas tuaj yeem tiv thaiv kev haus cawv ().
Vim tias lawv yuav luag 75% dej, txiv tsawb kuj tuaj yeem pab koj nyob twj ywm ().
Txiv tsawb yog cov khoom noj txom ncauj noj qab haus huv thiab yooj yim ntawm lawv tus kheej, tab sis tuaj yeem ua rau cov txiv laum huab xeeb los yog ntxiv rau smoothies, txiv hmab txiv ntoo zaub xam lav, oatmeal los yog yogurt rau lub zog kho.
4. Salmon
Salmon yog ib qhov zoo tshaj plaws ntawm omega-3 fatty acids, uas yog qhov tseem ceeb fatty acids txuam nrog ().
Qee cov tsiaj tshawb fawb qhia tias omega-3 fatty acids tuaj yeem pab txo qee qhov kev phom sij ntawm cawv, nrog rau lub hlwb mob los ntawm kev haus cawv ntau dhau ().
Nws kuj tseem muaj cov protein ntau, muab 22 grams ntawm txhua 4-ounce (113-gram) pab, uas tuaj yeem pab txo qis kev nqus dej cawv ().
Ib txoj hauv kev yooj yim tshaj plaws los npaj cov ntses salmon yog ci nws. Muab cov ntses salmon tso rau hauv lub tais ci ntawm daim tawv nqaij thiab lub caij nrog ntsev, kua txob thiab cov txuj lom uas koj xaiv.
Cias ci ntawm 400 ° F (200 ° C) li 10-15 feeb, ces muab khi nrog koj xaiv zaub thiab txaus siab rau noj qab haus huv.
5. Greek yogurt
Muab qhov zoo tshaj plaws sib npaug ntawm cov protein, rog thiab carbohydrates, unsweetened Greek yog ib qho khoom noj zoo tshaj plaws uas koj tuaj yeem noj ua ntej haus ().
Protein yog qhov tseem ceeb tshwj xeeb tshaj yog vim nws zom tau maj mam thiab tuaj yeem txo qhov cuam tshuam ntawm cawv ntawm koj lub cev los ntawm kev ua kom nws nqus tau ().
Nws kuj tseem tuaj yeem pab koj nyob puv ib hmos kom tsis txhob tshaib plab thiab haus cawv (, ).
Sim topping unsweetened Greek yogurt nrog txiv hmab txiv ntoo, txiv ntseej thiab noob rau ib qho yooj yim, sau thiab qab noj txom ncauj ua ntej koj hmo ntuj tawm hauv lub nroog.
6. Chia paj ntaub
Chia noob yog qhov zoo tshaj plaws ntawm fiber ntau thiab protein, nrog rau cov micronutrients tseem ceeb xws li manganese, magnesium, phosphorus, thiab calcium (17).
Tshwj xeeb, fiber ntau tuaj yeem pab ncua kev tshem tawm ntawm koj lub plab thiab maj mam nqus dej cawv rau hauv koj cov hlab ntsha (3, 18).
Ntxiv rau, cov noob chia muaj cov tshuaj antioxidants, xws li rosmarinic acid, gallic acid, thiab caffeic acid, txhua yam ua haujlwm los tiv thaiv kev puas tsuaj ntawm tes thiab tiv thaiv koj lub siab (19, 20).
Chia pudding yog ib qho yooj yim ua. Cias sib tov 3 tablespoons (42 grams) ntawm chia noob nrog 1 khob (237 ml) ntawm cov mis nyuj los yog tsis yog mis nyuj nrog rau koj xaiv cov txiv hmab txiv ntoo, txiv ntseej, txuj lom thiab ntuj sweeteners.
Koj tuaj yeem nrhiav chia noob hauv khw muag khoom thiab hauv online.
7. Txiv hmab txiv ntoo
Berries xws li strawberries, blackberries, thiab blueberries yog ntim nrog cov as-ham tseem ceeb, xws li fiber ntau, manganese, thiab vitamins C thiab K ().
Lawv kuj muaj cov dej nplua nuj, pab koj nyob hauv dej, uas txo qis cov teebmeem ntawm cawv thiab tiv thaiv lub cev qhuav dej ().
Ntxiv rau, noj zoo li berries tuaj yeem tiv thaiv koj lub hlwb los ntawm kev puas tsuaj los ntawm cawv.
Ib txoj kev tshawb fawb tsiaj pom tias blueberries muaj txiaj ntsig zoo hauv kev nce qib ntawm ntau cov tshuaj antioxidants hauv daim siab, uas tuaj yeem pab tiv thaiv oxidative kev nyuaj siab los ntawm kev haus cawv ().
Lwm txoj kev tshawb fawb ntawm 12 tus neeg tau sau tseg tias kev noj txhua hnub ntawm 17,5 ooj (500 grams) ntawm strawberries txhim kho cov kab mob antioxidant hauv 16 hnub ().
Muab lawv nrog ib tug puv tes ntawm almonds rau ib qho khoom noj txom ncauj ntau ua ntej haus, los yog sim ntxiv rau smoothies, txiv hmab txiv ntoo zaub xam lav, thiab yogurt parfaits.
8. Asparagus
Ntxiv nrog rau kev muab cov vitamins thiab minerals tseem ceeb, nws kuj tau kawm zoo rau nws lub peev xwm los txhawb lub siab noj qab haus huv.
Qhov tseeb, ib txoj kev tshawb nrhiav pom tias asparagus extract tau txhim kho ntau lub cim ntawm daim siab ua haujlwm thiab nce cov tshuaj tiv thaiv kab mob hauv cov nas nrog rau daim siab puas ().
Tsis tas li ntawd, cov kev tshawb fawb-tube qhia tau hais tias asparagus yog qhov zoo tshaj plaws ntawm cov tshuaj tua kab mob xws li ferulic acid, kaempferol, quercetin, rutin, thiab isorhamnetin, uas tiv thaiv kev puas hlwb los ntawm kev haus cawv ntau dhau. (, ).
Rau ib qho yooj yim sab phaj, drizzle asparagus nrog , lub caij nrog ntsev thiab kua txob thiab ci ntawm 425 ° F (220 ° C) rau 10 mus rau 15 feeb, los yog kom txog thaum maj mam browned.
9. Txiv kab ntxwv
yog cov txiv hmab txiv ntoo tsw qab uas muab kev noj qab haus huv ntawm fiber ntau, vitamin C thiab vitamin A hauv txhua qhov kev pabcuam ().
Nws kuj muaj cov naringenin thiab naringin, ob qho tshuaj tiv thaiv kab mob antioxidant uas tau pom tias tiv thaiv daim siab puas tsuaj thiab pab ua kom lub siab noj qab haus huv hauv kev tshawb fawb-tube ().
Tsis tas li ntawd, txoj kev tshawb fawb rau lub lim tiam hauv cov nas pom tau hais tias haus cov kua txiv hmab txiv ntoo nce qib ntawm ntau cov enzymes koom nrog hauv daim siab ua haujlwm thiab detoxification ().
Sim txiav cov txiv kab ntxwv rau hauv quarters thiab nphoo cov txiv hmab txiv ntoo nrog me ntsis ntsev los yog qab zib kom sib npaug ntawm tart thiab tart tsw.
Txawm li cas los xij, nco ntsoov tias txiv kab ntxwv qaub tuaj yeem tsim teeb meem, yog li nco ntsoov tham nrog koj tus kws kho mob yog tias koj muaj kev txhawj xeeb.
10. Nplej
Melons muaj cov ntsiab lus dej ntau heev thiab tuaj yeem pab koj nyob hauv dej thaum haus.
Piv txwv li, yog kwv yees li 92% dej, thaum cantaloupe yog kwv yees li 90% (, ).
Cov txiv hmab txiv ntoo no kuj nplua nuj nyob rau hauv tseem ceeb electrolytes, xws li poov tshuaj, uas yuav sai sai depleted nrog haus cawv ntau (, , ).
, watermelon, thiab cantaloupe tag nrho ua rau refreshing, hydrating khoom noj txom ncauj uas yuav txiav mus rau hauv wedges los yog cubes.
11. Kws lij choj
nplua nuj nyob rau hauv lub plawv-zoo monounsaturated fats, nws yog ib qho ntawm cov khoom noj zoo tshaj plaws uas koj tuaj yeem noj ua ntej haus cawv.
Qhov no yog vim cov rog yuav siv sij hawm ntev dua los zom dua li cov protein lossis carbohydrates, uas tuaj yeem pab qeeb qhov nqus dej cawv rau hauv koj cov hlab ntsha (, ).
Tsis tas li ntawd, avocados pab sib npaug electrolytes, tsuas yog ib nrab ntawm avocado muab 7% ntawm koj cov poov tshuaj txhua hnub ().
Qhov zoo tshaj plaws, cov txiv hmab txiv ntoo no muaj ntau yam raws li nws qab. Sim kis nws ntawm toast, siv nws rau saum cov zaub xam lav, lossis nphoo cov npoo nrog ntsev me ntsis rau cov khoom noj txom ncauj.
12. Txig Quinoa
Quinoa yog tag nrho cov nplej nplua nuj nyob hauv cov protein, fiber ntau thiab ntau cov micronutrients tseem ceeb (36).
Nws yog tshwj xeeb tshaj yog nplua nuj nyob rau hauv magnesium thiab poov tshuaj, ob yam minerals uas yuav pab tau txo cov electrolyte imbalances tshwm sim los ntawm kev haus dej cawv (36).
Nws kuj yog ib qho zoo heev ntawm cov tshuaj antioxidants xws li quercetin, ferulic acid, catechin, thiab kaempferol, uas yuav tiv thaiv kev tsim ntawm cov teeb meem molecules hu ua dawb radicals los ntawm kev haus cawv ntau dhau (37).
Quinoa tuaj yeem siv tau yooj yim hauv ntau hom tais diav, suav nrog kua zaub, stews lossis zaub xam lav. Koj tuaj yeem ntxiv nws rau hauv tsev ua granola tuav, lub zog tom, lossis muffins rau cov khoom noj txom ncauj qab thiab noj qab nyob zoo.
Koj tuaj yeem yuav quinoa hauv zos lossis hauv online.
13. Beets
sawv tawm raws li cov khoom xyaw superstar, ob qho tib si vim nws cov xim vibrant thiab cov ntsiab lus antioxidant zoo.
Ib txoj kev tshawb fawb tsiaj tau pom tias cov kua txiv hmab txiv ntoo muaj kev tiv thaiv ntawm daim siab hlwb, txo qis kev puas hlwb los ntawm 38% ().
Kev tshawb fawb ntxiv tau pom tias muab cov kua txiv nas beet nce qib ntawm ntau cov enzymes koom nrog hauv detoxification thiab ().
Beets tuaj yeem boiled, pickled, grilled los yog roasted thiab siv los ua dips, kua zaub, salsas los yog slaws.
14. Cov qos yaj ywm qab zib
tsis yog tsuas yog ib qho zoo heev ntawm cov poov tshuaj los pab sib npaug cov qib electrolyte thaum haus cawv, tab sis kuj muaj cov carbohydrates nyuaj ().
Cov carbohydrates nyuaj yog tsim los ntawm cov molecules loj dua uas siv sijhawm ntev dua los ua kom tawg, uas tuaj yeem ua tau zoo rau kev txo qis cov cawv ntawm koj lub cev ().
Raws li kev tshawb fawb ntawm 10 tus neeg, noj cov qos yaj ywm qab zib txo qis qis thiab ua rau cov ntshav qab zib poob qis, uas tuaj yeem txo qis kev tshaib kev nqhis thiab tiv thaiv kev noj ntau dhau los ntawm kev haus cawv (, ).
Sim nplawm ib pob rau ib qho khoom noj txom ncauj yooj yim los yog sab phaj ua ntej tawm mus. Cias txiav cov qos yaj ywm qab zib rau hauv peb lub quarters, tos lawv nrog cov roj txiv roj thiab cov txuj lom thiab ci rau 20-25 feeb ntawm 425 ° F (220 ° C).
15. Trail mix
Kev sib xyaw ua ke hauv tsev yog qhov kev xaiv zoo rau kev noj qab haus huv, ntim khoom noj txom ncauj ua ntej koj pib haus.
Cov txiv ntoo thiab cov noob zoo li almonds, walnuts, thiab taub dag thiab cov noob flax yog cov muaj fiber ntau thiab cov protein, uas tuaj yeem pab ua kom lub plab zom mov kom tsis txhob haus cawv (43, 44).
Tsis tas li ntawd, lawv yog qhov zoo tshaj plaws ntawm magnesium, potassium, thiab calcium, txhua yam tuaj yeem pab tiv thaiv electrolyte cuam tshuam los ntawm kev haus cawv (45).
Txoj kev sib xyaw yog ib qho yooj yim los ua siv cov khoom xyaw xws li txiv ntoo thiab cov noob nrog rau kev sib xyaw, xws li oatmeal, txiv maj phaub flakes thiab txiv hmab txiv ntoo qhuav.
Yog tias koj xav xaiv cov khoom siv hauv khw muag khoom, nrhiav ntau yam uas tsis muaj suab thaj ntxiv, ntsev lossis cov khoom xyaw. Koj tuaj yeem nrhiav kev noj qab haus huv hauv zos lossis hauv online.
Cov zaub mov kom tsis txhob ua ntej haus cawv
Kev paub txog cov zaub mov twg yuav tsum tsis txhob haus ua ntej haus cawv yog ib qho tseem ceeb xws li xaiv cov khoom noj muaj txiaj ntsig zoo noj ua ntej hmo ntuj.
Qee zaum, cawv tuaj yeem ua rau cov tsos mob ntawm tus kab mob gastroesophageal reflux (GERD), ib qho mob uas tshwm sim los ntawm kub siab, xeev siab, thiab belching ().
Yog tias koj muaj GERD los yog nquag plab zom mov, koj kuj yuav xav kom tsis txhob muaj lwm yam ua ntej haus, xws li khoom noj ntsim, chocolate, dej qab zib, thiab caffeine ().
Tsis tas li ntawd, cov khoom noj qab ntsev xws li chips, pretzels, thiab crackers tuaj yeem ua rau tsam plab thiab kua dej, tshwj xeeb tshaj yog thaum ua ke nrog cawv (, ).
Thaum kawg, nco ntsoov zam cov khoom noj qab zib thiab dej qab zib, xws li khob cij dawb, pasta, khoom qab zib, thiab dej qab zib.
Cov zaub mov thiab dej qab zib no tsis tsuas yog zom sai dua, tab sis kuj tuaj yeem ua rau cov ntshav qab zib hloov pauv, ua rau muaj kev pheej hmoo ntawm kev noj ntau dhau thaum hmo ntuj ().
Tsis tas li ntawd, nco ntsoov nyob twj ywm hydrated los ntawm sipping cov dej ntshiab thoob plaws ib hmos kom txo tau qhov mob thaum sawv ntxov ().
Résumé Ua ntej haus cawv, tej zaum koj yuav xav zam cov khoom noj qab ntsev, cov carbohydrates ua kom zoo, thiab cov khoom noj uas ua rau GERD.
Cov kab hauv qab
Xaiv cov zaub mov zoo ua ntej yog qhov tseem ceeb heev.
Qee cov zaub mov tuaj yeem ua rau mob plab, tsam plab thiab kub siab thaum ua rau muaj kev pheej hmoo ntawm kev tshaib plab thiab kev tshaib plab.
Lub caij no, lwm yam khoom noj yuav tsis tsuas yog txo qee qhov tsis zoo ntawm cawv, tab sis kuj tseem tuaj yeem cuam tshuam koj li cas rau tag kis sawv ntxov thaum tiv thaiv koj txoj kev noj qab haus huv mus ntev.
