Noj koj cov khoom noj thiab lub cev ntas


Noj koj cov khoom noj thiab lub cev ntas

Kub muag

Cov khoom xyaw tseem ceeb – ntau dua soya thiab noob, tsawg curry thiab kas fes

Cov neeg Nyij Pooj tau muaj ntau cov tswv yim kaj lug uas kev noj haus muaj kev txhawj xeeb. Kev pham thiab cov kab mob plawv tau tsawg hauv Nyij Pooj, thiab ntau lub credit tau muab rau lawv cov khoom noj kom yuag. Qhov nruab nrab cov Japanese cov zaub mov muaj txiaj ntsig nyob rau hauv soya (hauv daim ntawv ntawm tofu), taum pauv thiab soya mis thiab lwm yam khoom. Lawv kuj muaj cov roj ntses ntau ntau thiab cov muaj roj nyeem tsawg thiab muaj roj ntau ntau thiab ua kom zoo, cov zaub mov muaj suab thaj. Cov poj niam Japanese muaj tsawg dua qhov teeb meem los ntawm kev tawm tsam kub tshaj li lawv cov Western, thiab nce koj cov soya kom tsawg yuav cia koj ua raws li lawv tus hneev taw.

Cov noob (linseed, taub dag, noob hnav, paj noob hlis) thiab liab clover isoflavones, muaj raws li tsiav tshuaj los ntawm cov kws muag tshuaj (60-80 mg ib hnub) muaj cov nyhuv zoo ib yam. Thaum rov qab kawg ntawm lub teeb meem, cov zaub mov ntsim, kas fes thiab haus cawv tuaj yeem ua rau lub ntsej muag kub, yog li tsim nyog zam.

Kev mob khees xaws mis

Cov khoom xyaw tseem ceeb – haus dej cawv tsawg thiab tsiaj muaj roj, ntau dua soya?

Soya muaj isoflavones, uas ua raws li cov nyhuv ntawm oestrogens. Qhov tseem ceeb, kev txhawj xeeb tias qhov no yuav ua rau lawv tsis nyab xeeb rau cov poj niam nrog, lossis cov muaj feem yuav mob cancer mis, feem ntau tau raug tso tawm. Qhov tseeb, ib txoj kev tshawb fawb tsis ntev los no qhia tias lawv yuav txawm txo me me kom muaj feem yuav tuag nyob hauv cov neeg mob cancer mis. Cov kev tshawb fawb tsis ntev los no kuj tau hais tias lawv tsis nce qib tshuaj estrogen hauv tib neeg, thiab cov ncauj lus ntawm kev tshuaj xyuas tau luam tawm los ntawm Asmeskas Lub Chaw Kuaj Mob Cancer yog qhov tseeb – ‘Soy muaj kev nyab xeeb rau cov neeg muaj mob cancer mis “.

Tus kheej, Kuv ib txwm ceev faj txog kev tsis sib haum xeeb cov lus qhia kho mob, tsis yog tsawg kawg vim tias muaj ob peb yam mob khees xaws mis, qee qhov yog ‘estrogen receptor positive’ thiab qee qhov tsis yog. Yog li thaum kuv tseem tam sim no pom zoo tias cov poj niam uas muaj mob cancer mis yog qhov ceev faj txog lawv qhov kev so soya, Kuv xav tias muaj peev xwm rov hais dua cov poj niam noj qab haus huv uas soya muaj kev nyab xeeb.

Txij li tus mob cancer mis feem ntau tshwm sim tom qab lub cev ntas, nws tsim nyog paub tias txhua qhov dej cawv koj haus yuav ua rau koj muaj feem yuav mob cancer mis li 7-11% – yog li nco ntsoov koj txoj kev haus cawv ntau. Kev noj cov zaub mov muaj xim liab (tshwj xeeb ua) nqaij thiab roj nyeem tsawg kuj tseem tuaj yeem ua kom koj muaj feem.

Mus ob peb vas hloov thiab nkees

Cov khoom xyaw tseem ceeb – wholegrain, txiv ntoo, noob, tag nrho cov txiv hmab txiv ntoo, qaib cov txwv

Tseem muaj ntau ntawm kev sib cav txog ntau npaum li cas lub siab hloov pauv hloov li ntawd feem ntau pom ib puag ncig lawm yog vim muaj kev hloov pauv lawm, thiab ntau npaum li cas tau poob rau lwm yam kev ntxhov siab nyob ib puag ncig cov hnub nyoog no. Tab sis tsis muaj qhov tsis ntseeg tias kev ua kom koj cov ntshav qab zib (qab zib) ruaj khov tuaj yeem txo qhov kev txob taus thiab ua rau nkees nkees.

Yog li khaws cov qhob noom xim kasfes thiab cov khoom noj qab zib rau kev kho qee zaus, thiab loj ntawm ‘qeeb-hlawv’ cov zaub mov kom tsis txhob pom cov ntshav sai thiab ua rau koj cov piam thaj hauv ntshav. Cov zaub mov uas tsis ua tiav (wholegrain thiab wholemeal), txiv ntoo thiab noob, thiab tag nrho cov txiv ntoo ntau dua li kua txiv ntoo tuaj yeem pab ua kom cov ntshav qab zib muaj zog.

Cov khoom noj muaj roj ntau hauv cov tryptophans tuaj yeem ua kom yooj yim rau koj lub cev los tsim cov serotonin – lub hlwb tshuaj txuas nrog kev tiv thaiv los ntawm kev nyuaj siab. Qaib ntxhw yog qhov qub chaw, tab sis yog tias koj tsis xav tau Christmas txhua hnub, sim oats, cag zaub thiab tsev cheese

Qhov hnyav nce

Cov khoom xyaw tseem ceeb – wholegrain thiab wholemeal, veg, nqaij dawb, taum paj, zaub mov tsis tau ua tiav

Piling ntawm cov phaus tsis yog yam nyob ib ncig ntawm lub hnub lawm, tab sis tu siab uas koj yuav tau tawm tsam ntau dua los ua kom koj lub duav. Tom qab lub cev lawm, muaj ib txog kev sib ntxiv qhov hnyav nyob ib puag ncig koj cov leeg nruab nrab. Cov txiv av-puab ‘lub plab rog’ yog qhov txaus ntshai dua li qhov hnyav ntxiv (qhov ‘pear shape’) ntawm hom 2 mob ntshav qab zib thiab mob plawv.

Kev rog dhau kuj ua rau koj muaj feem yuav muaj mob qog noj ntshav mis – poj niam rog rog rog, nrog BMI (lub cev huab hwm coj) dhau 30 yog nce txog 50% feem ntau yuav muaj mob cancer mis.

Tus yuam sij rau kev zam kev hnyav yog tsis tsoo cov pluas noj – nws yog qhov muaj kev hloov pauv sai rau koj cov zaub mov noj. Cov ntsiab lus tseem ceeb muaj xws li:

  • Tswj koj qhov ntau thiab tsawg (noj los ntawm cov phaj me, tsis txhob noj thaum mus, haus ib khob lossis ob khob dej thiab noj ‘ua tib zoo’ tuaj yeem pab txhua).
  • Sau koj cov phaj nrog zaub ua ntej koj ntxiv cov khoom noj muaj calorie ntau.
  • Noj wholegrain thiab wholemeal ‘complex carbohydrates’ nrog rau cov protein (cov nqaij ntshiv dawb, nqaij taum, qe, noob), uas pab ua kom koj muaj peev xwm thiab tiv thaiv cov zaub mov nqaj ua kom cov ntshav qab zib sai.
  • Txwv txiav cov khoom noj uas muaj suab thaj thiab zaub mov noj.

Kab mob plawv

Cov khoom xyaw tseem ceeb – oily ntses, txiv hmab txiv ntoo thiab veg, txiv ntoo, cov khoom noj wholegrain, txiv roj roj

Koj qhov kev pheej hmoo ntawm kab mob plawv mus tom qab lub hnub lawm, tej zaum txuas nrog rau qis dua ntawm tus poj niam hormone estrogen. Kev noj haus Mediterranean-style tau pom lub sijhawm thiab dua kom tiv thaiv koj. Thiab qhov zoo tshaj plaws, cov khoom xyaw tseem ceeb tuaj yeem pab tswj qhov hnyav nce thiab siab hloov mus rau lwm qhov chaw!

Cov nqaij pob txha

Cov khoom xyaw tseem ceeb – cov khoom noj siv mis, nqaij ntses ntses nrog pob txha, taum paj, nplooj ntsuab veg, tshav ntuj

Txog 1 leeg ntawm 3 tus pojniam yuav tsoo pob txha vim pob txha txha thiab koj txoj kev pheej hmoo nce ceev ceev tom qab lub hnub lawm. Vitamin D yog qhov tseem ceeb rau kev noj qab haus huv pob txha, thiab li 90% ntawm peb cov vitamin D yog tsim hauv peb cov tawv nqaij thaum peb raug tshav ntuj. Yog lawm, lub hnub ci ntau dhau ua rau muaj kev phom sij ntawm daim tawv nqaij, thiab ntau tus neeg laus tsis tawm ntau. Cov ntses muaj roj, qe thiab zaub mov muaj zog tuaj yeem pab khaws cov khw muag khoom noj. Ib qho tshuaj ntxiv yog 10 microgram ib hnub ntxiv.

Calcium kuj tseem yog lub tsev txuas ntxiv rau cov pob txha, thiab koj yuav tsum tau sim nce kom koj cov khoom noj tom qab lub cev lawm. Tsom rau peb ntu ib hnub hauv mis / tsev cheese / yoghurt, pilchards / tinned salmon / sardines / whitebait, lossis taum thiab cov noob (dua!).

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