Kaum qhov chaw nplua nuj nyob hauv hlau, nrog rau cov noob taub dag

Kaum qhov chaw nplua nuj nyob hauv hlau, nrog rau cov noob taub dag

Muaj ob hom hlau uas tib neeg lub cev xav tau, uas yog heme iron thiab non-heme hlau, txoj kev uas lub cev nqus tau ob hom hlau sib txawv, uas tuaj yeem tau txais los ntawm ntau hom khoom noj.

Cov kws tshaj lij qhia qhov yuav tsum tau ua raws li kev noj zaub mov kom zoo uas muab cov heme thiab cov hlau tsis muaj heme rau lub cev kom tsis txhob muaj ntshav qab zib. Tib lub sijhawm, cov kws tshaj lij ceeb toom tias muaj kev pheej hmoo ncaj qha ntsig txog kev noj zaub mov ntau ntxiv uas muaj cov heme hlau siab, suav nrog kev pheej hmoo ntawm mob stroke, kab mob plawv, thiab kev mob plab hnyuv.

Raws li qhov tau tshaj tawm los ntawm DNA Is Nrias teb, cov npe ntawm cov khoom noj muaj hlau uas nyiam noj thaum lub caij ntuj no suav nrog cov hauv qab no:

1. nqaij liab

Cov nqaij liab yog nplua nuj nyob rau hauv cov protein, zinc, selenium thiab ntau cov vitamins B.Nws tseem yog tib qho yooj yim nkag tau ntawm heme hlau, uas muaj nyob rau hauv cov ntshav thiab cov leeg thiab ua rau li ob feem peb ntawm cov khoom noj muaj hlau.

2. Qaib ntxhw

Qaib ntxhw nqaij yog zaub mov noj qab nyob zoo thiab qab. Nws kuj yog ib qho zoo ntawm cov hlau, tshwj xeeb tshaj yog cov nqaij qaib dub.

3. Ntses

Ntses yog cov khoom noj muaj txiaj ntsig zoo, thiab qee hom, xws li tuna, muaj feem ntau ntawm cov hlau.

4. Cov txiv ntoo

Legumes yog qhov zoo ntawm cov hlau. Noj lawv tuaj yeem pab kom poob phaus, tshwj xeeb tshaj yog vim lawv muaj ntau cov fiber ntau soluble, uas tuaj yeem txo cov calories kom tsawg. Piv txwv li, ib qho 100-gram ntawm cov lentils dub, muaj 9 mg ntawm hlau.

5. Cov noob taub dag

Cov noob taub dag feem ntau tau teev tseg ntawm qhov zoo ntawm cov hlau, vitamin K, zinc thiab manganese. Lawv kuj yog qhov zoo tshaj plaws ntawm magnesium.

6. Tofu

Tofu yog qhov zoo ntawm cov hlau, thiamin, thiab ntau cov zaub mov, suav nrog calcium, magnesium, thiab selenium. Nws tseem muab 22 grams protein.

7. Tsaus chocolate

Txhua 28-gram ntawm cov chocolate tsaus muaj 3.4 mg ntawm hlau. Lawv kuj muaj prebiotic fiber, uas pub cov kab mob hauv cov hnyuv.

8. Quinoa

Quinoa kuj tseem muaj protein ntau dua li ntau lwm cov nplej, nrog rau cov nplua nuj nyob hauv folate, magnesium, tooj liab, manganese, thiab ntau lwm cov as-ham.

9. Broccoli

Broccoli muaj ntau cov as-ham. Ib khob, muaj txog 156 grams ntawm siav zaub qhwv, muab 1 mg ntawm hlau.

10. spinach

Txawm hais tias nws lub koob npe nrov uas muaj ntau cov hlau, txhua 100 grams ntawm spinach tsuas yog muaj li 3 mg ntawm hlau.

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