10 Zaub Mov Los Ntxuav Koj Cov Hlab Ntsha

2024 Tus sau: Gavin MacAdam | [email protected]. Kawg hloov kho: 2023-12-16 13:40

Kab mob plawv yog ib txwm muaj thoob plaws ntiaj teb, thiab cov neeg mob coob zuj zus txhua xyoo. Ib qho laj thawj tseem ceeb rau qhov no yog cov hlab ntshav txhaws. Qhov no cuam tshuam los ntawm ntau yam. Kev noj zaub mov kom zoo yuav pab tswj qhov xwm txheej

Cov hlab ntsha txhaws tsis tshwm sim thaum hmo ntuj. Cov txheej txheem no loj zuj zus. Kev xaiv noj zaub mov thiab kev ua neej nyob ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv ntawm lub plawv thiab lub plawv. Kev noj zaub mov kom zoo yuav pab tiv thaiv cov hlab ntshav txhaws thiab teeb meem cuam tshuam. Nov yog kaum cov zaub mov uas muaj txiaj ntsig zoo rau kev noj txhua hnub raws li kev tiv thaiv ntawm atherosclerosis.

1. Qej

Qej tau ntim nrog cov tshuaj tiv thaiv kab mob uas tiv thaiv cov dawb radicals. Ua tsaug rau qhov no, cov zaub no dhau los ua cov khoom tseem ceeb rau kev tiv thaiv kab mob hauv lub plawv thiab vascular. Kev noj haus tsis tu ncua nws txo qis cov roj (cholesterol) phem hauv lub cev, ua kom cov hlab ntshav loj tuaj, txhim kho cov ntshav ncig thiab tiv thaiv kom tsis txhob khov ntawm cov hlab ntsha. Nws yog qhov zoo los noj 1-2 cloves ntawm lub plab khoob txhua tag kis. Koj tuaj yeem ntxiv qej rau kua zaub, stews, casseroles, thiab zaub nyoos.

2. Pomegranates

Pomegranates tau paub txog lawv qib siab ntawm cov tshuaj antioxidants uas tawm tsam dawb radicals. Cov tshuaj no txo qis kev rog hauv cov hlab ntshav, uas pab tiv thaiv atherosclerosis thiab lwm yam teeb meem plawv. Qhov muaj pes tsawg leeg ntawm pomegranate pab txhawb kev tsim cov nitric oxide, uas tswj kev ywj pheej ntawm cov hlab ntsha thiab txhim kho cov ntshav ntws, uas tiv thaiv kev sib sau ntawm cov quav hniav thiab cov ntshav txhaws. Nws yog qhov muaj txiaj ntsig kom noj 1-2 pomegranates ib hnub lossis haus ib khob kua txiv pomegranate.

3. Ntsuab tshuaj yej

Cov dej haus tau ntim nrog cov tshuaj tua kab mob muaj zog uas ua lub luag haujlwm tseem ceeb hauv kev huv ntawm cov hlab ntsha. Cov khoom ntawm cov tshuaj yej normalize qhov mob ntawm cov hlab ntsha endothelial hauv cov hlab ntsha. Thiab qhov no tom qab txo qis kev pheej hmoo ntawm kev tsim cov kab mob plawv thiab vascular. Txog kev tiv thaiv, koj tuaj yeem haus ob rau peb khob ntawm cov tshuaj yej no ib hnub.

4. Zaub ntsuab

Zaub ntsuab yog qhov chaw zoo ntawm nitric oxide, uas pab koj cov hlab ntsha nyob ruaj khov, tiv thaiv cov quav hniav thiab ntshav txhaws. Cov ntsiab lus siab ntawm cov vitamins A thiab C pab tshem tawm cov roj (cholesterol) phem. Zaub ntsuab kuj muaj cov poov tshuaj thiab folate siab, uas tiv thaiv cov roj (cholesterol) thiab ntshav siab. Nws raug nquahu kom koj noj tsawg kawg 1/2 khob ntawm zaub ntsuab txhua hnub. Koj tuaj yeem txaus siab rau nws hauv cov zaub nyoos, kua zaub, kua zaub lossis smoothies.

5. Asparagus

Asparagus yog cov tshuaj tua kab mob ntuj tsim. Vitamin B6 txo qis homocysteine (cov amino acid uas ua rau muaj teeb meem hauv plawv) thiab C-reactive protein (tus cim ntawm qhov mob o). Asparagus kuj tseem noj qab nyob zoo vim nws cov ntsiab lus siab ntawm cov vitamins B6, B12 thiab folic acid. Nws muaj txiaj ntsig zoo ntawm kev tsim cov glutathione, cov tshuaj tua kab mob antioxidant uas txo qhov mob thiab ua rau oxidation puas tsuaj uas ua rau vascular occlusion. Vitamin K hauv asparagus tiv thaiv vascular calcification thiab poob ntawm elasticity.

6. Avocado

Avocados tau ntim nrog cov rog noj qab haus huv thiab lwm cov khoom xyaw muaj txiaj ntsig uas pab txo qis cov roj (cholesterol) phem hauv lub cev. Vitamin E hauv avocados pab tiv thaiv cov roj cholesterol oxidation. Cov txiv hmab txiv ntoo no tseem muaj cov folate, uas pab txo qis homocysteines txaus ntshai hauv cov ntshav, nrog rau cov poov tshuaj, uas txo cov ntshav siab. Yog tias ua tau, nws muaj txiaj ntsig kom haus ib nrab ntawm avocado txhua hnub.

7. Turmeric

Turmeric muaj npe nrov rau nws cov tshuaj curcumin, uas muaj cov khoom uas pab txhim kho kev mob plawv. Cov khoom zoo li no tiv thaiv cov hlab ntsha los ntawm kev txhaws. Curcumin txo qis cov roj (cholesterol) phem thiab tiv thaiv nws tso rau hauv cov hlab ntshav. Ib me nyuam diav ntawm hmoov turmeric ntxiv rau 250ml mis sov. Haus ib zaug lossis ob zaug ib hnub. Koj tuaj yeem noj cov tshuaj curcumin peb zaug ib hnub. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau sab laj nrog koj tus kws kho mob txog qhov contraindications thiab qhov ntau npaum li cas.

8. Zaub cob pob

Broccoli muaj sulforaphane, uas zoo tiv thaiv cov hlab ntsha los ntawm kev puas tsuaj thiab o. Vitamin K hauv cov zaub tiv thaiv cov hlab ntsha los ntawm calcifying. Cov fiber hauv broccoli txo qis ntshav siab thiab qib roj cholesterol. Hom zaub qhwv no tseem muaj sulforaphane, uas pab lub cev siv cov protein tshwj xeeb los tiv thaiv cov quav hniav hauv cov hlab ntsha. Nws raug nquahu kom noj ob rau peb pluas mov ntawm zaub paj zaub hauv ib lub lis piam.

9. Txiv Apples

Kua yog ib qho txiv hmab txiv ntoo zoo tshaj plaws hauv vaj. Nws yog nplua nuj nyob hauv cov fiber tshwj xeeb, pectin, uas yog qhov zoo ntawm kev txo qis cov roj (cholesterol) phem hauv cov ntshav. Qhov ntau ntawm flavonoids hauv cov txiv apples pab txo kev pheej hmoo ntawm kev tsim kab mob hauv lub plawv. Potassium, zoo li magnesium, tswj ntshav siab ib txwm muaj. Cov kws kho mob qhia kom noj tsawg kawg ib lub kua tshiab nrog rau ntawm daim tawv nqaij txhua hnub.

10. Chia noob

Nws yog ib qho ntawm cov khoom muaj txiaj ntsig zoo tshaj plaws ntawm cov nroj tsuag-based omega-3 fatty acids. Ua ke nrog cov fiber, cov kua qaub no ua rau chia noob ua zaub mov zoo tshaj plaws hauv lub plawv. Nws txo cov roj (cholesterol) phem, tswj ntshav siab thiab ntxuav cov hlab ntshav. Ib diav ntawm chia noob yog diluted nrog peb diav dej. Tom qab ib nrab teev ntawm txoj kev lis ntshav, qhov sib xyaw no tau ntxiv rau cocktails, khoom ci lossis lwm yam tais diav. Qhuav chia noob tuaj yeem nchuav rau ntawm yogurt, zaub nyoos, thiab cov nplej. Txij li thaum chia noob nqus dej ntau, nws yog qhov tseem ceeb kom haus cov kua txaus nrog koj cov zaub mov.