Kaum cov zaub mov tseem ceeb tshaj plaws uas muaj cov poov tshuaj

Kaum cov zaub mov tseem ceeb tshaj plaws uas muaj cov poov tshuaj

Tib neeg lub cev xav tau cov poov tshuaj vim tias nws yog qhov tsim nyog rau cov paj hlwb thiab cov leeg ua haujlwm, ua kom lub plawv zoo, thiab tswj cov ntshav siab.

Txawm hais tias txiv tsawb yog ib qho kev xaiv zoo tshaj plaws, muaj ntau lwm yam khoom noj uas muaj cov poov tshuaj. Raws li lub sij hawm ntawm Is Nrias teb, cov txiv tsawb nruab nrab muaj txog 422 mg ntawm cov poov tshuaj, thaum cov as-ham hauv qab no muaj ntau dua:

1. qos yaj ywm

Ib lub qos yaj ywm nruab nrab muaj cov poov tshuaj ntau dua, kwv yees li ntawm 542 mg, piv rau 422 mg ntawm txiv tsawb.

2. spinach

Cov zaub ntsuab xws li spinach yog qhov zoo tshaj ntawm cov poov tshuaj.

3. Avocado

Avocado yog cov txiv hmab txiv ntoo uas muaj cov poov tshuaj, thiab cov txiv hmab txiv ntoo nruab nrab tuaj yeem muaj cov poov tshuaj ntau dua li txiv tsawb.

4. Taum thiab legumes

Ntau yam legumes, xws li taum raum, taum dub, thiab lentils, muaj feem ntau ntawm cov poov tshuaj.

5. nuv

Qee hom ntses, xws li salmon thiab tuna, yog qhov zoo ntawm cov poov tshuaj. Piv txwv li, txhua 141 grams ntawm cov kaus poom ntses salmon muaj 487 milligrams ntawm poov tshuaj.

6. Txiv hmab txiv ntoo nplua nuj nyob rau hauv potassium

Cov npe ntawm cov txiv hmab txiv ntoo nplua nuj nyob rau hauv potassium muaj xws li apricots, cantaloupes thiab txiv kab ntxwv.

Qee hom txiv hmab txiv ntoo qhuav, xws li raisins, kuj muab cov poov tshuaj uas tsim nyog.

7. Cov khoom siv mis nyuj

Mis thiab yogurt muaj cov poov tshuaj, zoo li qee hom cheese xws li Swiss thiab cheddar. Ib khob ntawm yogurt muaj 961 mg ntawm poov tshuaj.

8. Ceev thiab noob

Almonds, pistachios, noob paj noob hlis, thiab txiv laum huab xeeb yog cov kev xaiv nplua nuj hauv cov poov tshuaj thiab lwm yam khoom noj uas muaj txiaj ntsig zoo.

9. Beetroot

Beetroot, txawm tias nyoos los yog siav, yog qhov zoo ntawm cov poov tshuaj.

10. Brussels sprouts

Brussels sprouts, los yog kale, muaj ib tug zoo npaum li cas ntawm cov poov tshuaj rau ib tug noj

Maguy Farah lub horoscope twv ua ntej rau xyoo 2023