Los ntawm dab tsi ib tug neeg noj yog nyob ntawm seb nws yog dab tsi. Txhua yam khoom noj cuam tshuam rau txhua lub cev nruab nrab ntawm lub cev, suav nrog lub siab, uas xav tau kev noj qab haus huv cov as-hafients. Yog li ntawd, nws tsis yog qhov xav tsis thoob uas koj yuav tsum tau "pub" noj mov "nrog cov khoom lag luam kom muaj kev noj qab haus huv thiab ua haujlwm zoo.
Peb muab cov piv txwv ntawm 6 pawg ntawm cov khoom uas yuav tsum tau ua rau lawv cov zaub mov kom "lub cev muaj zog" tau noj qab nyob zoo.1. omega-3 fatty acids
Raws li cov neeg Asmeskas Cardiology, tib neeg yuav tsum noj ntses nplua nuj hauv Omega-3 fatty acids los txo txoj kev pheej hmoo ntawm cov kab mob plawv. Ntses muaj cov roj ntsha tsis tau muaj roj uas tuaj yeem tswj cov qib roj (cholesterol). Omega-3 fatty acids kuj tseem tiv thaiv kev puas tsuaj rau cov hlab ntshav, txo qhov mob hauv lub cev. Cov ntses rog, xws li salmon, mackerel, tuna thiab sardines yog qhov zoo tshaj plaws cov khoom ntawm cov tshuaj yeeb.
2. Cov vitamins
Txhawm rau txo txoj kev pheej hmoo ntawm cov kab mob plawv, koj yuav tsum tau haus cov vitamins e vitamins e thiab C. Vitamin D kuj yog qhov chaw tseem ceeb uas muaj peev xwm tiv thaiv kab mob plawv. Qhov yooj yim tshaj plaws kom tau txais qhov ntau tshaj plaws ntawm vitamin d tsuas yog nyob hauv lub hnub. Papaya, citrus, zaub cob pob thiab zaub ntsuab yog ib qho zoo tshaj plaws ntawm cov vitamin C. Vitamin E tuaj yeem tau txais los ntawm Bulgarian Kua txob, Asparagus, Spinach thiab Turnips.3. Telicol
Cov soluble fiber tuaj yeem txo cov qib "phem" ntawm cov roj cholesterol hauv lub cev, txo qis txoj kev tsim cov kab mob plawv. Tsis tas li ntawd, kev hloov cov nplej ua kom huv cov nplej ua nplua nuj nyob hauv cov khoom noj yuav txo txoj kev pheej hmoo ntawm mob stroke. Nws tseem yuav tswj cov ntshav siab ntsuas thiab pab tswj qhov hnyav. Noob txiv kab ntxwv, txiv kab ntxwv, nplej, legumes, txiv ntseej yog nplua nuj nyob rau hauv cov khoom siv fiber ntau uas tuaj yeem suav nrog lawv cov zaub mov noj.
4. Antioxidants
Noj cov khoom noj nrog cov tshuaj tiv thaiv kab mob tuaj yeem pab tiv thaiv kab mob plawv. Antioxidants tiv thaiv lossis rov ua haujlwm ntawm tes puas los ntawm dawb radicals, suav nrog kev puas tsuaj rau sab hauv ntawm cov hlab ntsha sab hauv. Lawv kuj tiv thaiv cov phiaj txheej txheem ntawm kev kho hniav ntawm phab ntsa ntawm cov hlab ntsha, yog li txo qis txoj hauv kev kom tau txais lub plawv nres. Cov khoom lag luam nplua nuj nyob rau hauv antioxidants suav nrog cov dos, qej, cov nplej ntses, mis nyuj, zaub mov, nqaij ntses, thiab lwm yam nqaij nruab deg, thiab lwm yam.5. magnesium
Cov khoom lag luam nplua nuj nyob rau hauv cov hlau nplaum tuaj yeem pab zam kom tsis txhob muaj cov mob metabolic (mob uas ua rau lub plawv thiab mob ntshav qab zib). Cov khoom lag luam nplua nuj nyob hauv cov magnesium suav nrog cov txiv tsawb, raisins thiab almonds. Kev siv cov khoom lag luam no tuaj yeem txo kev pheej hmoo ntawm kev txhim kho qhov txaus ntshai no thiab tswj cov ntshav qab zib. Nws tseem yuav txo cov ntshav siab thiab cov qib triglyceride. Tshwj xeeb, cov khoom noj muaj nqis ntxiv spinach, cabbage, legumes, nqaij ntses, nqaij ntses, tsawb thiab avocado.