Kev noj zaub mov hauv Mediterranean paub tias yuav txo qis kev pheej hmoo mob plawv, mob qog noj ntshav, hom 2 mob ntshav qab zib, ntshav siab, thiab kev paub tsis zoo xws li Alzheimer's thiab Parkinson's. Qhov tseem ceeb tshaj, Kev noj zaub mov Mediterranean tuaj yeem pab koj tswj lub cev hnyav thiab txhawb kev noj qab haus huv, muaj kev noj qab haus huv. Txhawm rau kawm paub ntau ntxiv txog kev noj zaub mov Mediterranean, nqes mus rau Kauj Ruam 1.
Kauj ruam
Txoj Kev 1 ntawm 3: Noj Zaub Mov Zoo
Kauj Ruam 1. Noj tag nrho cov khoom nplej
Txhua yam khoom noj uas koj noj yuav tsum muaj qee yam ntawm cov zaub mov tag nrho. Cov nplej tag nrho txhawb nqa cov hlab ntsha carotid noj qab haus huv thiab ntshav siab. Yog li, cov nplej no tuaj yeem txo qhov pheej hmoo ntawm mob hlab ntsha tawg los ntawm 30% txog 36% thiab mob plawv los ntawm 25% mus rau 28%. Kev noj cov zaub mov tsis tu ncua tseem yuav txo qhov kev pheej hmoo mob qog noj ntshav thiab hom ntshav qab zib hom 2. Cov nplej tag nrho ua kom ntseeg tau tias koj cov txheej txheem zom zaub mov ua haujlwm maj mam thiab ua kom huv uas ua kom cov piam thaj tso rau hauv cov hlab ntshav kuj tseem maj mam.
Cov nplej tag nrho suav nrog tag nrho cov nplej nplej, nplej xim av, quinoa thiab cov txiv hmab txiv ntoo tag nrho
Kauj Ruam 2. Noj cov taum pauv los txhim kho koj txoj kev noj qab haus huv thiab kev noj qab haus huv ntawm koj tus menyuam yav tom ntej
Koj yuav tsum tau noj yam tsawg ib pluas noj legumes nrog txhua pluas noj. Cov legumes muaj cov protein thiab cov fiber ntau soluble uas tseem ceeb rau kev tswj ntshav siab. Nyob rau tib lub sijhawm, legumes ua lub luag haujlwm tsim cov xeeb ntxwv noj qab haus huv. Legumes muaj cov ntsiab lus folate siab heev uas pab tshem tawm cov teeb meem yug menyuam.
- Noj taum thiab legumes ua ke txo koj txoj kev pheej hmoo mob qog noj ntshav los ntawm yuav luag 25%.
- Cov legumes uas tsis yog taum yog lentils, taum pauv, thiab txiv laum huab xeeb.
Kauj Ruam 3. Paub tias kev noj cov txiv ntoo tuaj yeem pab koj tswj lub cev hnyav
Kev tshawb fawb qhia pom tias cov neeg uas noj cov txiv ntoo yog 22% tsawg dua yuav ua rau lub cev hnyav thiab tsis xav tau. Qhov no yog vim cov txiv ntseej muaj cov protein ntau thiab cov fiber ntau soluble uas pab ua kom cov txheej txheem zom zaub mov qeeb thiab maj mam. Kev zom zaub mov qeeb txhais tau tias koj yuav xav tias puv rau lub sijhawm ntev dua.
- Cov fiber ntau thiab cov protein tam sim no hauv cov txiv ntoo tseem tiv thaiv kev nce qib hauv cov ntshav qab zib los ntawm kev ua kom ntseeg tau tias qab zib raug tso rau hauv cov hlab ntshav hauv qhov qeeb thiab zoo ib yam.
- Cov noob txiv kuj tseem muaj tooj liab, cov ntxhia uas ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm ntau yam enzymes uas tseem ceeb rau kev txhim kho cov ntaub so ntswg sib txuas.
- Noj cov txiv ntoo kuj tseem tuaj yeem txo qhov pheej hmoo mob qog noj ntshav vim tias lawv muaj cov phytochemicals ua ke, cov tshuaj tiv thaiv kab mob, cov zaub mov, cov vitamins thiab fiber ntau uas ua haujlwm los tiv thaiv hom mob qog noj ntshav no.
Kauj Ruam 4. Noj txiv hmab txiv ntoo thiab zaub ntau
Koj yuav tsum noj tsawg kawg cuaj pluas noj ntawm cov txiv hmab txiv ntoo thiab zaub tshiab txhua hnub. Ob txiv hmab txiv ntoo thiab zaub muaj ntau cov as -ham uas tseem ceeb rau peb kev noj qab haus huv. Kev noj zaub mov nplua nuj nyob hauv txiv hmab txiv ntoo thiab zaub yuav pab tswj ntshav siab thiab txo txoj kev pheej hmoo mob plawv. Qhov nyuaj-rau-zom cov zaub mov muaj fiber ntau hauv cov txiv hmab txiv ntoo thiab zaub tiv thaiv cem quav los ntawm kev txhawb nqa lub plab tsis tu ncua. Lwm cov txiaj ntsig kev noj qab haus huv yog:
- Txo txoj kev pheej hmoo mob qog noj ntshav: qee hom txiv hmab txiv ntoo thiab zaub tiv thaiv peb tiv thaiv qee yam mob qog noj ntshav. Cov zaub xws li zaub xas lav, zaub nplooj ntsuab, zaub paj, zaub qhwv, dos, thiab qej tiv thaiv peb ntawm qog nqaij hlav hauv qhov ncauj, txoj hlab pas, txoj hlab pas thiab lub plab. Txiv lws suav tuaj yeem pab tiv thaiv kev mob qog noj ntshav hauv txiv neej. Cov zaub thiab txiv hmab txiv ntoo uas muaj xim zoo nkauj muaj lycopene, carotenoid uas pab tiv thaiv qog noj ntshav, mob ntsws, thiab qhov ncauj.
- Txhim kho qhov muag pom: Zaub thiab txiv hmab txiv ntoo kuj zoo rau lub qhov muag. Lutein thiab zeaxanthin yog ob lub xim nyob hauv cov zaub uas muaj xim zoo nkauj thiab txiv hmab txiv ntoo thiab hauv cov zaub nplooj ntsuab, cov xim no tshem tawm cov dawb radicals uas tuaj yeem ua teeb meem rau pom kev. Cov txiv hmab txiv ntoo thiab zaub suav nrog zaub ntsuab, kale, carrots, txiv hmab, thiab pob kws.
Kauj Ruam 5. Ua kom koj tau txais cov txiv hmab txiv ntoo thiab cov noob
Ob pawg zaub mov no yuav tsum yog ib feem ntawm txhua qhov kev noj haus ntawm koj cov zaub mov. Txiv hmab txiv ntoo thiab cov noob muaj cov roj ntau ntau tsis txaus, uas ua rau lawv muaj cov rog zoo thaum piv rau cov nqaij thiab lwm cov khoom siv mis, uas muaj cov roj ntau uas nyuaj rau tshem tawm. Cov rog tsis muaj nyob hauv cov txiv ntseej, txiv hmab txiv ntoo thiab noob yuav ua rau tswj koj qhov hnyav yooj yim dua. Ob qho tib si kuj yog qhov chaw zoo ntawm kev noj haus fiber ntau. Noj qab nyob zoo thiab noob muaj xws li::
- Walnuts: Muaj cov tshuaj tua kab mob ntau dua li lwm cov txiv ntoo txiv ntoo. Cov tshuaj antioxidants no pab tua kab mob hauv lub plawv thiab mob qog noj ntshav. Walnuts kuj muaj ib daim ntawv ntawm omega 3 fatty acid uas txhim kho lub paj hlwb ua haujlwm thiab txo qhov mob hauv lub cev.
- Cov noob flax: nplua nuj nyob hauv omega 3 fatty acids thiab fiber. Fiber pab plab zom mov.
- Almonds: Txhawb lub cev tiv thaiv kab mob thiab muaj fiber ntau thiab vitamin E. Vitamin E yog cov tshuaj tua kab mob muaj zog uas tuaj yeem pab tua kab mob.
- Cashews: nplua nuj nyob hauv zinc, hlau thiab magnesium. Magnesium tua teeb meem nco zoo li Alzheimer's. Hlau tuaj yeem tiv thaiv ntshav tsis txaus thiab tswj cov pa nqa mus rau cov cell. Zinc txhawb kev tiv thaiv kab mob thiab pab tswj kev pom kev.
- Pecans: Txhawb kev noj qab haus huv hauv lub hlwb, tseem muaj cov tshuaj antioxidants uas pab tiv thaiv kab mob hauv lub plawv thiab vitamin E tiv thaiv kab mob hauv lub paj hlwb.
- Pistachios: Txo kev pheej hmoo mob qog noj ntshav hauv lub ntsws, tseem muaj cov poov tshuaj uas tswj hwm lub paj hlwb ua haujlwm, thiab vitamin B6 uas txhawb kev tiv thaiv kab mob thiab kev xav.
Kauj Ruam 6. Noj ntses ntau dua
Koj yuav tsum noj ntses tsawg kawg ob zaug hauv ib lub lis piam. Ntses yog siab heev nyob rau hauv cov rog polyunsaturated thiab omega 3 fatty acids, ob qho tib si uas txhawb nqa lub plawv zoo. Ntses roj tshwj xeeb tshaj yog pab tiv thaiv kev txawj ntse poob qis xws li dementia hauv cov neeg laus, nws tseem txo qis kev pheej hmoo ntawm kab mob plawv thiab teeb meem pom kev.
Ntses kuj muaj peev xwm los txo qhov mob hauv cov ntaub so ntswg uas muab kev pab los ntawm cov kab mob ntev xws li mob caj dab
Kauj Ruam 7. Noj yogurt, cheese thiab qe hauv qhov nruab nrab
Koj tuaj yeem noj yogurt, cheese, thiab qe txhua hnub lossis tsawg kawg ob zaug hauv ib lub lis piam. Cheese thiab yogurt muab cov calcium uas tseem ceeb rau kev tswj xyuas cov pob txha noj qab haus huv. Ob qho tib si kuj muaj cov protein, vitamin A, vitamin D, vitamin B12, zinc thiab iodine. Yog tias ua tau, yuav cov roj tsawg lossis tsis muaj rog thiab yogurt kom txwv kev siv roj. Qe yog qhov muaj protein ntau.
Noj cov cheese thiab qe ntau dhau tuaj yeem ua rau nce cov roj (cholesterol)
Kauj Ruam 8. Txo kev noj nqaij liab
Thaum nws tsis tuaj yeem tshem tawm cov nqaij liab los ntawm koj cov zaub mov noj, koj yuav tsum txo qis cov nqaij liab uas koj noj. Cov nqaij liab yog cov hlau siab, thiab cov hlau sib sau tau xav tias yog ib qho ua tau rau Alzheimer's. Kuj tseem muaj qhov sib txuas ntawm cov nqaij liab thiab mob plawv, nrog rau hom 2 mob ntshav qab zib.
Kauj Ruam 9. Txo cov piam thaj ntxiv uas koj haus
Cov piam thaj ntau dhau tau hloov pauv mus rau triglycerides, ntau dhau uas tuaj yeem ua rau mob plawv. Qab zib kuj tsis muaj cov vitamins thiab cov zaub mov, thiab yog qhov tseem ceeb tsis muaj calories. Qab zib tuaj yeem pom nws txoj hauv kev mus rau hauv cov ntshav, cuam tshuam cov ntshav qab zib.
Txoj Kev 2 ntawm 3: Siv Tshuaj Zoo thiab Tshuaj ntsuab
Kauj Ruam 1. Paub cov txiaj ntsig ntawm tshuaj ntsuab thiab txuj lom
Siv tshuaj ntsuab thiab txuj lom tsis tsuas yog ntxiv tsw rau cov zaub mov, nws tseem txo qhov xav tau siv cov sodium ntau ntau, qab zib thiab rog hauv cov zaub mov uas koj ua. Tshuaj ntsuab feem ntau yog nyob rau hauv daim ntawv ntawm nplooj thiab tau siv tshiab thiab me me. Cov caij tuaj yeem tuaj ntawm cov hauv paus hniav, tawv ntoo, noob thiab tsis siv tshiab. Feem ntau cov ntsiab lus tshuaj ntsuab thiab txuj lom tau siv sib pauv thiab tsis txawv.
Kauj Ruam 2. Siv tshuaj ntsuab
Cov tshuaj ntsuab no tuaj yeem pab tua ntau yam kab mob, suav nrog mob qog noj ntshav, mob plawv, thiab kis kab mob.
- Basil nplooj: Muaj cov tshuaj tiv thaiv kab mob siab heev thiab tiv thaiv kev mob ntev xws li mob caj dab. Basil nplooj kuj tseem muaj beta carotene, lutein, thiab vitamin A uas zoo rau tiv thaiv lub cev los ntawm cov dawb radicals.
- Marjoram: Muaj cov tshuaj anticancer uas suav nrog tshuaj tua kab mob thiab tshuaj tua kab mob. Cov tshuaj ntsuab no tseem muaj cov vitamins A thiab D.
- Oregano: tua cov kab mob thiab muaj cov tshuaj tua kab mob muaj zog nrog rau thymol thiab rosmarinic acid. Cov tshuaj ntsuab no tseem muaj hlau, zaub mov muaj fiber ntau, calcium, manganese, vitamin C, vitamin A, thiab omega 3 fatty acids.
- Parsley: Tshem tawm cov co toxins los ntawm lub cev thiab muaj cov vitamins A thiab C. Parsley kuj tseem zoo rau txo qhov mob.
- Sage: Txo kev paub txog kab mob xws li Alzheimer's thiab dementia. Cov tshuaj ntsuab no tseem muaj cov tshuaj tua kab mob.
- Thyme: Ua tau zoo tiv thaiv cov kab mob hu ua fungal, tshwj xeeb yog nyob ib ncig ntawm cov ntiv taw. Thymol, uas yog ib feem ntawm thyme, tau siv los ua tshuaj tua kab mob.
- Mint: Pab kev zom zaub mov. Cov tshuaj ntsuab no tseem muaj cov tshuaj tiv thaiv kab mob, tiv thaiv kab mob, tiv thaiv kab mob, thiab tuaj yeem siv los kho teeb meem nrog kev ua pa.
Kauj Ruam 3. Siv seasoning
Cov txuj lom tuaj yeem txhim kho kev noj qab haus huv ntawm ntau yam kab ke hauv lub cev thiab yuav tawm tsam ntau yam kab mob.
- Rosemary: Txhawb lub cev tiv thaiv kab mob thiab tuaj yeem pab kev zom zaub mov. Nws kuj muaj cov tshuaj tiv thaiv kab mob uas tuaj yeem txo qhov mob hnyav ntawm mob hawb pob thiab txhawb cov ntshav ntws mus rau lub hlwb, uas tawm tsam teeb meem kev paub.
- Cinnamon: Zoo rau kev tawm tsam hom 2 mob ntshav qab zib vim nws pab tso cov piam thaj hauv cov txheej txheem.
- Saffron: Zoo tshaj rau kev kho Alzheimer vim tias nws muaj cov carotenoids xws li alpha thiab beta carotene, thiab lycopene, uas tseem tuaj yeem txhim kho kev nco thiab mloog zoo.
- Turmeric: Muaj cov tshuaj tiv thaiv kab mob thiab tiv thaiv kab mob antioxidant. Turmeric pab tiv thaiv mob caj dab, mob qog noj ntshav, thiab mob plawv.
- Qej: Muaj cov tshuaj tua kab mob, tshuaj tua kab mob, tshuaj tua kab mob, thiab tshuaj tua kab mob. Qej tuaj yeem txo qis cov roj cholesterol thiab ntshav qabzib.
Txoj Kev 3 ntawm 3: Hloov Txoj Kev Ua Neej
Kauj Ruam 1. Siv roj txiv roj ntau dua
Cov txiv ntseej roj muaj cov tshuaj antioxidants zoo. Muaj ib qho kev tivthaiv hauv cov txiv ntseej hu ua hydroxytyrisole uas yog polyphenol tseem ceeb. Cov khoom no pab cov hlab ntshav tsim lawv tus kheej cov txheej txheem tiv thaiv txhawm rau txhawm rau ua rau cov ntshav puas tsuaj los ntawm oxidation. Cov roj txiv roj kuj tseem muaj cov tshuaj tiv thaiv kab mob rau lub cev xws li vitamin E thiab beta carotene.
Cov roj txiv roj tau xav txo koj txoj kev pheej hmoo mob plawv
Kauj Ruam 2. Haus cawv
Kev haus cawv hauv qhov nruab nrab tuaj yeem txo koj txoj kev pheej hmoo mob plawv thiab mob qog noj ntshav. Ntau qhov kev tshawb fawb qhia pom tias kev siv cov txiv hmab hauv qhov raug yog nws muaj qhov zoo. Caw dilates cov hlab ntsha thiab ua kom cov ntshav ntws hauv lub cev. Cov ntsiab lus phenol hauv cawv kuj tseem pab txo cov roj (cholesterol) phem. Sim haus ib khob cawv txiv hmab ib hnub.
Tib cov phenolic sib txuas uas txuag lub plawv tuaj yeem tiv thaiv lossis tsawg kawg qeeb kev loj hlob thiab kis ntawm cov qog nqaij hlav cancer uas yog lub luag haujlwm ua rau mob qog noj ntshav thiab mob qog noj ntshav prostate
Kauj Ruam 3. Ua haujlwm tas li
Kev noj zaub mov hauv Mediterranean yog txoj hauv kev ua neej kom tiv thaiv kev mob hnyav thiab kev noj qab haus huv. Kev tawm dag zog lub cev txhawb kom muaj cov lipoprotein ntau ntom (HDL lossis cov roj cholesterol zoo) kom nce ntxiv thaum thawb qib triglyceride qis. Nrog rau cov roj (cholesterol) zoo thiab tsis zoo hauv kev tswj hwm, kev pheej hmoo thiab xwm txheej uas nrog rau kev rog thiab rog ntau xws li ntshav qab zib, mob caj dab, teeb meem plawv thiab mob qog noj ntshav tuaj yeem txo qis. Kev tawm dag zog lub cev kuj ua kom ntseeg tau tias cov nqaij hauv lub cev muaj kev txaus txaus ntawm cov pa thiab cov as -ham.
- Sim qoj ib ce tsawg kawg peb zaug hauv ib lub lis piam rau 30 feeb txhua ntu. Xaiv taug kev, khiav, caij tsheb kauj vab, ua luam dej thiab hiking rau cardio.
- Koj tseem tuaj yeem sim yoga lossis pilates, ob hom kev tawm dag zog uas yuav pab koj txhim kho lub zog thiab yoog raws.
Kauj Ruam 4. Pab cov zaub mov zoo rau tsev neeg
Kev noj zaub mov Mediterranean kuj tseem yog kev ua neej nyob ntawm kev faib zaub mov thiab noj ua ke. Thaum tag nrho tsev neeg koom nrog zaub mov, peb nyiam xaiv qhov zoo dua nrog rau kev npaj zaub mov noj. Cov kev tshawb fawb tseem qhia tias cov menyuam los ntawm cov tsev neeg uas noj ua ke muaj lub sijhawm zoo ntawm kev txhim kho tus kheej kev hwm thiab muaj peev xwm zoo los tsim kev sib raug zoo.
Lub tswv yim
- Xyuas kom koj haus dej kom ntau. Ua kom lub cev muaj dej txaus tuaj yeem txo teeb meem kev noj qab haus huv.
- Feem ntau, qhov qis tshaj qhia kom tau txais calories tsawg rau cov poj niam thaum noj zaub mov yog 1,200 thiab 1,500 calories rau txiv neej.
