2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27
Raws li kev txheeb cais, ntau lab tus tib neeg raug kev txom nyem los ntawm cov kab mob plawv txhua xyoo. Txhawm rau kom tsis txhob muaj kab mob plawv, yuav tsum muaj txheej txheem tiv thaiv, uas suav nrog kev ua si lub cev, zam kev ntxhov siab thiab tus cwj pwm tsis zoo, nrog rau kev noj zaub mov uas muaj cov vitamins thiab minerals tseem ceeb. Ntawm lawv, potassium thiab magnesium yog qhov tseem ceeb tshwj xeeb. Yam khoom twg muaj cov ntsiab lus no?
Potassium txiaj ntsig
Nws muaj txiaj ntsig zoo rau lub cev yog qhov nyuaj rau overestimate. Potassium tswj cov dej-alkaline sib npaug ntawm qhov tsim nyog, thiab tseem yuav pab txhawb lub paj hlwb, ua rau tib neeg tsis tshua muaj kev ntxhov siab. Qhov no yog ib qho ntawm cov kab tseem ceeb tshaj plaws uas pab txhawb lub plawv cov leeg, nrog rau normalize ntshav siab. Koj tuaj yeem tau txais cov khoom tseem ceeb no los ntawm ntau cov khoom, tab sis cov thawj coj lees paub yogqos yaj ywm, txiv lws suav qhuav, qhuav apricots thiab prunes.
Qhov tsis muaj lub ntsiab lus no yog qhia los ntawm cov tawv nqaij qhuav ntawm lub ntsej muag thiab lub cev, cov plaub hau du thiab cov leeg tsis muaj zog. Kev tsis muaj cov poov tshuaj ntev ntev ua rau muaj kev kub ntxhov thiab teeb meem nrog lub plab zom mov.
Qhov kev xaiv zoo tshaj plaws rau kev siv cov poov tshuaj thaum muaj xwm txheej ceev yog haus dej haus zib ntab-vinegar. Nws feem ntau yog noj thaum sawv ntxov ntawm lub plab khoob. Ua li no, do hauv ib khob dej sov ib teaspoon ntawm zib mu thiab ib tablespoon ntawm vinegar. Haus cov muaj pes tsawg leeg hauv me me sips thiab noj tshais hauv ib nrab teev. Los ntawm kev nkag siab cov zaub mov twg muaj cov poov tshuaj thiab magnesium, koj tuaj yeem kho koj cov khoom noj thiab zam ntau yam kab mob.
taum liab thiab dawb
Cov noob taum liab yog suav tias yog qhov tseem ceeb tshaj plaws. Txawm li cas los xij, txhua hom taum yog sib npaug sib npaug thiab pom zoo siv. Lawv yog ib qho ntawm cov zaub protein thiab hloov cov nqaij txwv tsis pub rau cov neeg tsis noj nqaij. Vim muaj cov khoom noj muaj fiber ntau, kev zom zaub mov zoo, thiab cov vitamins B pab txhim kho txoj hnyuv thiab ntxiv dag zog rau lub paj hlwb. Tab sis feem ntau ntawm tag nrho cov, taum muaj nuj nqis vim muaj cov kab mob xws li potassium thiab magnesium. Cov neeg muaj kab mob plawv tau qhia kom noj taum cov tais diav ntau li ntau tau.
Prunes, raisins thiab qhuav apricots
Nrog kev pab ntawm cov txiv hmab txiv ntoo qhuav koj tuaj yeem tau txais koj cov poov tshuaj txhua hnub. Cov zaub mov twg muaj ntau hauv potassium thiab magnesium? Cov kws tshawb fawb ntseeg li ntawdQhov kev xaiv zoo tshaj plaws yog prunes. Ib puas grams ntawm cov khoom muaj 680 mg ntawm cov khoom tseem ceeb. Tsis tas li ntawd, prunes yog nplua nuj nyob rau hauv cov vitamins B (tshwj xeeb yog B1 thiab B2), nrog rau cov vitamin C thiab kab kawm xws li magnesium, hlau thiab phosphorus. Raws li txoj cai, qhov concentration ntawm cov as-ham, nrog rau cov poov tshuaj, nce ntau hauv cov txiv hmab txiv ntoo qhuav. Me ntsis poov tshuaj muaj nyob rau hauv raisins, figs thiab hnub. Qhuav apricots muaj ntau vitamin A, thiab raisins khav theeb muaj vitamin E. Nyob rau hauv ib lo lus, ntxiv rau cov kab muaj txiaj ntsig zoo, tus neeg uas niaj hnub noj txiv hmab txiv ntoo qhuav kuj tau txais ntau lwm yam tseem ceeb.
Qhuav apricots, figs thiab raisins tuaj yeem ua rau cov tshuaj qab zib uas yuav tsum tau noj txhua hnub hauv tus nqi ntawm ib tablespoon. Ua li no, tib tus nqi ntawm raisins, qhuav apricots thiab figs yog twisted nyob rau hauv ib tug blender, av walnuts thiab zib mu ntxiv. Lub resulting muaj pes tsawg leeg yog pauv mus rau ib lub hub thiab noj txhua hnub nyob rau hauv ib tug tom nrog ntsuab tshuaj yej. Nrog txoj kev kho no, koj tuaj yeem pom cov leeg nqaij hauv lub plawv thiab txhim kho koj txoj kev noj qab haus huv tag nrho.
txiv lws suav tshiab thiab qhuav
YTshwj tsis yog prunes, cov zaub mov twg muaj magnesium thiab potassium? Piv txwv li, txiv lws suav muaj qhov txaus ntawm cov kab no. Thaum lub sij hawm ziab, poov tshuaj yog concentrated thiab tsub kom nws ntim. Yog li, ib puas grams ntawm txiv lws suav qhuav muaj 1800 mg ntawm cov khoom muaj txiaj ntsig. Txiv lws suav kuj yog ib qho ntawm cov vitamin E thiab C. Txhawm rau npaj cov txiv lws suav hnub ci, koj yuav tsum txiav cov zaub, muab tso rau hauv daim ntawv ci,lined nrog parchment ntawv, tshem tawm cov dej feem ntau ntawm cov tawv nqaij thiab qhuav hauv qhov cub ntawm qhov kub ntawm 220 ° C. Khaws cov txiv lws suav hnub ci rau hauv cov iav airtight. Cov kws ua zaub mov caij nyoog qhia tawm cov txiv lws suav nrog cov txuj lom xws li thyme thiab rosemary.
qos yaj ywm
Thaum ci, cov cag qoob loo no pom tau tias nce cov poov tshuaj. Cov kws tshawb fawb tau suav tias tsib lub qos yaj ywm nruab nrab yuav xav tau rau cov qauv niaj hnub. Ua tsaug rau ci, vitamin C thiab lwm yam tseem ceeb hauv cov qos yaj ywm. Tsis tas li ntawd, nws yog ib qho tseem ceeb heev kom ci cov qoob loo hauv paus, thiab tsis txhob kib los yog mash nws. Ua ntej xa cov qos yaj ywm rau hauv qhov cub, lawv raug ntxuav kom huv si. Yog li, cov zaub tiav tuaj yeem noj tau zoo nrog rau tev. Txhua yam khoom noj uas muaj poov tshuaj thiab magnesium yog dav thiab pheej yig.
Magnesium txiaj ntsig
Nws, zoo li potassium, yog lub luag haujlwm rau kev ua haujlwm ruaj khov ntawm cov hlab plawv. Qhov tsis muaj lub ntsiab lus no tuaj yeem lees paub los ntawm cov cim hauv qab no:
- Nyob tsis tu ncua ntawm ntiv tes.
- Camps hauv ob txhais ceg.
- Lub plawv tsis ruaj khov.
- Kev ntxhov siab thiab ntxhov siab. Nws tsis yog qhov tsis yooj yim rau cov poj niam los tsim mob migraine vim tsis muaj magnesium.
- kiv taub hau thiab tsis tuaj yeem twitching ntawm daim tawv muag sab sauv thiab sab qis kuj tshwm sim heev.
Nrog rau qhov tsis muaj magnesium tsis tu ncua, osteoporosis thiab lwm yam kab mob pob txha loj tuaj. Cov kws kho mob kuj ntseeg tias qhov tsis txaus ntawm cov kab no ua rau mob ntshav qab zib.
Yog li, peb tuaj yeem hais qhov tseeb tias magnesium ua silub luag haujlwm tseem ceeb hauv lub neej ntawm ntau lub cev ntawm tib neeg. Txhawm rau kom cov vitamins B tau txais tag nrho, magnesium kuj xav tau. Tsis tas li ntawd, nrog rau cov poov tshuaj ntau txaus thiab tsis muaj magnesium, urolithiasis tuaj yeem txhim kho. Vim lub fact tias cov khoom no ntxiv dag zog rau lub paj hlwb, ib tug neeg tsis tshua muaj kev ntxhov siab, uas txhais tau hais tias kev ua hauj lwm ntawm cov hlab plawv system yog ruaj khov.
Cov nyiaj ntau tshaj yog pom muaj nyob rau hauv taum, barley thiab mov porridge, ntsuab dos, txiv tsawb, noob thiab txiv hmab txiv ntoo qhuav. Nrog rau ntau tshaj ntawm magnesium, apathy thiab ntshav siab tshwm sim. Kev noj tshuaj txhua hnub yog 700 mg ib hnub. Cov neeg ncaws pob raug qhia kom nce nws los ntawm 50-70 mg. Cov zaub mov twg muaj poov tshuaj thiab magnesium tib lub sijhawm?
Seaweed
Tsuas yog ib puas grams ntawm kelp yuav muab ob npaug ntawm magnesium. Cov khoom no tuav cov ntaub ntawv rau tus nqi ntawm cov khoom thiab yog ib qho tseem ceeb ntawm magnesium. Raws li twb tau hais lawm, nws tsis pom zoo kom tsim txom cov khoom uas muaj cov ntsiab lus no kom tsis txhob ua rau muaj kev phiv. Yog tias tsis muaj lub siab xav noj seaweed zaub xam lav, koj tuaj yeem siv cov kelp qhuav. Nws yog ntxiv rau ntau yam tais diav tom qab ua noj thiab tam sim ntawd ua ntej noj mov. Thiab ib qho kev pabcuam ntawm sushi tuaj yeem ua kom tiav cov khoom siv magnesium txhua hnub.
Sprouted nplej
Cov zaub mov twg muaj magnesium, potassium thiab calcium? Txhua hom qoob loo tuaj yeem ua rau tus neeg muaj magnesium. Ntxiv rau, lawv suav nrogMuaj ntau ntau ntawm lwm yam khoom siv, suav nrog calcium, potassium, zinc, sulfur, thiab lwm yam. Sprouted nplej tau pom zoo kom noj pib txij Lub Ib Hlis, thaum cov vitamins hauv ntau cov khoom cog tau txo qis. Feem ntau, tom qab germination, sprouts qhuav thiab crushed. Lawv mam li ntxiv rau ntau yam tais diav.
Ntau ntau magnesium muaj nyob rau hauv almonds, taub dag thiab noob hnav noob. Xav txog tseem muaj cov polyunsaturated amino acids thiab vitamin E, cov txiaj ntsig ntawm kev noj cov khoom no muaj ntau heev. Nws yog qhov tsis xav tau rau tus neeg noj qab haus huv rau kev tsim txom cov khoom noj uas muaj magnesium thiab potassium. Tsis zoo li cov neeg uas tsis muaj cov ntsiab lus no, lawv tuaj yeem ua mob rau nws. Tag nrho cov khoom noj no muaj calorie ntau ntau, thiab qee qhov ntawm lawv ua rau cov ntshav txhaws. Tsis tas li ntawd, cov txiv ntoo thiab cov noob uas muaj cua txaus tuaj yeem ua rau koj xav noj ntau, uas yuav ua rau muaj kev phiv xws li ntshav siab, kiv taub hau, thiab lwm yam.
Nplej bran
Cov khoom noj dab tsi uas muaj cov poov tshuaj thiab magnesium ntxiv rau cov khoom noj txhua hnub? Nrog rau qhov tsis muaj magnesium, nws raug nquahu kom noj mov ci nrog bran lossis ntxiv rau cov zaub mov thiab thawj chav kawm. Thiab tseem bran yuav mus zoo nrog boiled los yog kib qos yaj ywm. Nyob rau hauv ib lo lus, nyob rau hauv thiaj li yuav ntxiv cov khoom noj txhua hnub, nws yog txaus noj 120 grams bran. Qhov no yog ib tug loj npaum li cas xav txog lub teeb yuag ntawm cov khoom. Txawm li cas los xij,Yog hais tias bran tau muab tso rau hauv buckwheat porridge, uas kuj yog ib qho ntawm magnesium, ces koj tuaj yeem tau txais cov cai niaj hnub ntawm microelement. Los ntawm txoj kev, ib puas grams ntawm buckwheat muaj 260 mg ntawm magnesium.
Qhov ntau tshaj ntawm cov khoom muaj nyob hauv cov taum pauv, txawm li cas los xij, hauv lwm cov legumes, nws kuj tau nthuav tawm hauv daim ntawv tsim nyog. Txawm tias muaj txiaj ntsig zoo, cov khoom noj no yog cov zaub mov hnyav rau lub plab ntawm cov neeg laus thiab cov menyuam yaus. Txawm tias ib tug neeg laus noj qab nyob zoo tej zaum kuj muaj ib tug nyuaj lub sij hawm tom qab ib lub tais ntawm taum los yog peas. Nyob rau hauv ib lo lus, lawv yuav tsum tau siv nyob rau hauv moderation, noj mus rau hauv tus account tag nrho cov yam ntxwv ntawm lub cev.
Txhua cov vitamins thiab minerals tuaj yeem tau txais los ntawm kev npaj tshuaj, tab sis nws tseem ceeb heev kom muaj cov poov tshuaj thiab magnesium hauv txhua yam khoom.
Pom zoo:
Ballast tshuaj: nws yog dab tsi? Lub luag haujlwm ntawm cov tshuaj ballast hauv lub cev yog dab tsi? Cov ntsiab lus ntawm cov khoom ballast hauv cov khoom noj
Tsis ntev dhau los, lo lus "ballast substance" tau nkag mus rau hauv kev tshawb fawb. Cov lus no qhia txog cov khoom noj uas tsis tuaj yeem nqus los ntawm tib neeg lub cev. Tau ntev heev, cov kws tshawb fawb txawm pom zoo kom zam cov zaub mov zoo li no, vim tias tsis muaj kev nkag siab los ntawm nws li cas. Tab sis ua tsaug rau ntau txoj kev tshawb fawb, lub ntiaj teb kev tshawb fawb tau paub tias cov khoom siv ballast tsis tsuas yog tsis ua mob, tab sis kuj muaj txiaj ntsig, pab daws teeb meem ntau
Lub hauv paus ntsiab lus ntawm kev kho mob noj zaub mov: txhais, cov hauv paus, txoj hauv kev, lub koom haum, kev ua haujlwm, lub hom phiaj thiab txiaj ntsig rau lub cev
Tsis yog txhua tus paub tias zaub mov zoo lossis qhov phem tuaj yeem ua rau lub cev. Raws li roj rau tib neeg lub cev, zaub mov muaj feem cuam tshuam rau nws. Tias yog vim li cas nws tseem ceeb heev kom paub txog tag nrho nws cov nuances. Khoom noj khoom haus kom zoo, huv si thiab noj qab nyob zoo tuaj yeem ua rau tib neeg rov qab los ntawm kev mob ntev, txo cov tsos mob hnyav, txhim kho nws txoj kev noj qab haus huv thiab ua kom muaj txiaj ntsig zoo
Carbohydrates: lub ntsiab lus, rau hauv pawg twg carbohydrates tau muab faib thiab lawv lub luag haujlwm hauv tib neeg lub cev
Carbohydrates yog ib qho tseem ceeb tshaj plaws uas yuav tsum tau ua kom muaj kev pom zoo ntawm tib neeg lub cev. Cov no yog cov khoom tseem ceeb ntawm lub zog, suav nrog carbon, hydrogen thiab oxygen. Lawv pom muaj nyob rau hauv cov khoom cog, xws li qab zib, ci khoom, tag nrho cov nplej thiab cereals, qos yaj ywm, fiber ( zaub, txiv hmab txiv ntoo)
Cov zaub mov twg muaj cov poov tshuaj? Qhuav apricots, nplej bran, daj carrots thiab lwm yam khoom noj uas muaj poov tshuaj
Koj puas xav tsaug zog tas li, txhua qhov kev txav mus los nyuaj thiab nrog rau kev nqhis dej? Los yog, ntawm qhov tsis sib xws, puas lub plawv dhia tsis tu ncua, fuss tsis nres, tawm hws los ntawm lawg? Tej zaum cov xwm txheej no cuam tshuam nrog qhov tsis muaj cov khoom xws li potassium hauv lub cev
Kev noj zaub mov tsis muaj nqaij rau kev poob phaus: kev xaiv noj zaub mov, lub hom phiaj, cov haujlwm, cov ntawv qhia zaub mov rau lub lim tiam, qhia, contraindications, lus pom zoo, tshuaj xyuas thiab cov txiaj ntsig
Kev noj zaub mov tsis muaj nqaij kom poob phaus - Puas yog qhov tseeb lossis lus dab neeg? Nws tsis yog rau tsis muaj dab tsi uas muaj ntau cov zaub mov hauv ntiaj teb raws li kev noj zaub mov thiab veganism. Xws li kev noj haus implies ib tug tag nrho tsis kam ntawm nqaij. Nyob ntawm tus neeg txoj kev ntseeg, nws kuj yuav tsis kam noj cov khoom noj mis thiab qe. Tab sis qhov no yog ib qho kev xaiv dhau heev: tom qab tag nrho, lub cev yuav tsum tau txais cov protein. Tsab ntawv nthuav qhia cov zaub mov rau kev poob phaus yam tsis muaj nqaij, thiab tseem piav qhia txog cov hauv paus ntsiab lus ntawm kev poob phaus ntawm kev noj zaub mov zoo li no
