Taw qhia
Txiv ntseej yog cov khoom noj txom ncauj nrov tshaj plaws thiab noj qab nyob zoo. Lawv tsis tsuas yog qab tab sis kuj tau ntim nrog ntau yam khoom noj uas txhawb kev noj qab haus huv. Muaj ntau hom txiv ntseej muaj, txhua tus nrog nws cov saj, kev ntxhib los mos, thiab cov txiaj ntsig kev noj qab haus huv.
Hauv tsab xov xwm no, peb yuav tshawb txog 10 hom txiv ntseej uas koj yuav tsum suav nrog hauv koj cov zaub mov kom pom kev noj qab haus huv. Peb yuav tham txog lawv cov khoom noj muaj txiaj ntsig, yuav ua li cas noj lawv, thiab lawv cov kev mob tshwm sim.
Almonds
Almonds yog ib hom txiv ntoo nrov tshaj plaws thoob ntiaj teb. Lawv yog cov nplua nuj nyob rau hauv fiber ntau, protein, noj qab haus huv rog, vitamins, thiab minerals xws li magnesium thiab potassium. Tsis tas li ntawd, almonds tsis tshua muaj carbs thiab muaj cov tshuaj antioxidants thiab cov tshuaj tiv thaiv kab mob uas tiv thaiv kab mob ntev.
Cov kev tshawb fawb tau pom tias kev noj almonds tsis tu ncua tuaj yeem txo cov roj cholesterol, txhim kho lub hlwb ua haujlwm, txo qhov kev pheej hmoo ntawm kev mob ntshav qab zib hom 2, thiab txhawb kev tswj qhov hnyav.
Cov txiv ntoo no tuaj yeem noj nyoos lossis ci, hlais, tws, lossis sib xyaw rau hauv almond butter. Lawv tuaj yeem raug nchuav rau ntawm cov zaub xam lav, cereal, yogurt, los yog tov nrog smoothies.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias kev noj almond tuaj yeem ua rau muaj kev fab tshuaj rau qee tus neeg. Cov tsos mob yuav muaj xws li khaus, khaus khaus, o, lossis teeb meem digestive. Yog li ntawd, cov neeg uas muaj kev fab tshuaj rau cov txiv ntoo yuav tsum tsis txhob noj lossis tiv tauj cov khoom almond.
Brazil txiv ntoo
Brazil txiv ntoo yog cov txiv ntoo loj, crescent-zoo li txiv ntoo uas yog los ntawm Amazon rainforest hauv Brazil. Lawv muaj nplua nuj nyob rau hauv selenium, ib qho tseem ceeb ntxhia uas ua lub luag haujlwm tseem ceeb hauv kev tswj cov thyroid noj qab haus huv, DNA synthesis, thiab kev tiv thaiv kab mob.
Brazil txiv ntoo kuj yog qhov zoo ntawm cov protein, cov rog noj qab haus huv, antioxidants, thiab cov as-ham xws li magnesium, phosphorus, thiab tooj liab.
Cov kev tshawb fawb qhia tias kev noj cov txiv ntoo Brazil tuaj yeem txhim kho lub siab, txhawb kev xeeb tub, txhim kho cov kab mob antioxidant, thiab tiv thaiv qog noj ntshav. Txawm li cas los xij, kev noj ntau dhau ntawm cov txiv ntoo Brazil tuaj yeem ua rau muaj selenium toxicity, uas ua rau muaj kev cuam tshuam tsis zoo xws li cov plaub hau poob, ntsia thawv hloov, thiab mob plab hnyuv.
Yog li ntawd, nws raug pom zoo kom haus Brazil txiv ntoo hauv qhov nruab nrab, tsis pub tshaj ob lossis peb zaug hauv ib hnub.
Cashaws
Cashews yog lub raum zoo li cov txiv ntoo uas nyob hauv Brazil. Lawv yog cov nplua nuj nyob hauv cov rog noj qab haus huv, noj zaub mov fiber ntau, thiab cov vitamins xws li vitamin K, vitamin E, thiab vitamin B6.
Cashews kuj tau ntim nrog cov zaub mov xws li tooj liab, magnesium, thiab zinc, uas ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv kab mob, kev tsim hluav taws xob, thiab kev noj qab haus huv ntawm pob txha.
Cov kev tshawb fawb qhia tias kev noj cov txiv maj phaub mis nyuj yuav txhim kho lub plawv noj qab haus huv, txo kev pheej hmoo ntawm kev mob ntshav qab zib, thiab txhawb kev noj qab haus huv.
Cashews tuaj yeem noj nyoos lossis ci, ntxiv rau do-fries, zaub nyoos, lossis siv los ua cov mis nyuj khov lossis cheese. Txawm li cas los xij, nws yuav tsum raug sau tseg tias cashews tuaj yeem ua rau muaj kev tsis haum tshuaj, thiab kev noj ntau dhau yuav ua rau hnyav nce vim lawv cov ntsiab lus calorie ntau ntau.
Hazelnuts
Hazelnuts, tseem hu ua filberts, yog cov txiv hmab txiv ntoo qab zib nrog ib qho kev ntxhib los mos. Lawv yog cov nplua nuj nyob rau hauv lub plawv noj qab nyob zoo monounsaturated fats, noj fiber ntau, thiab tseem ceeb minerals xws li tooj liab, manganese, thiab vitamin E.
Hazelnuts kuj tau ntim nrog cov tshuaj antioxidants thiab cov tshuaj tiv thaiv kab mob uas tiv thaiv cov kab mob ntev xws li mob qog noj ntshav thiab kab mob plawv.
Cov kev tshawb fawb qhia tias kev haus hazelnuts tuaj yeem txo qis cov roj cholesterol, txhim kho insulin rhiab heev, thiab txhawb kev noj qab haus huv lub hlwb.
Hazelnuts tuaj yeem noj nyoos lossis ci, tws lossis hlais, thiab ntxiv rau cov khoom ci, zaub nyoos, lossis smoothies. Txawm li cas los xij, ib yam li lwm cov txiv ntoo, cov tib neeg uas muaj cov txiv ntoo ua xua yuav tsum tsis txhob noj hazelnuts.
Macadamia txiv ntoo
Macadamia txiv ntoo yog buttery-tasting ceev uas yog los ntawm Australia. Lawv yog cov nplua nuj nyob rau hauv monounsaturated fats, noj fiber ntau, cov zaub mov tseem ceeb xws li magnesium, hlau, thiab potassium, thiab cov vitamins xws li vitamin B1, vitamin B6, thiab vitamin E.
Cov txiv ntoo no kuj tau ntim nrog cov tshuaj antioxidants thiab cov tshuaj tiv thaiv kab mob uas tiv thaiv kab mob ntev thiab txhawb kev laus noj qab haus huv.
Cov kev tshawb fawb qhia tias kev noj cov txiv ntoo macadamia tuaj yeem txhim kho lub plawv noj qab haus huv, txo cov roj cholesterol, thiab txo qhov kev pheej hmoo ntawm kev tsim cov kab mob metabolic.
Macadamia txiv ntoo tuaj yeem noj nyoos lossis ci, ntxiv rau cov khoom ci, zaub nyoos, lossis siv los ua macadamia txiv ntoo butter lossis mis nyuj. Txawm li cas los xij, kev noj ntau dhau ntawm cov txiv ntoo macadamia tuaj yeem ua rau qhov hnyav nce vim lawv cov calorie ntau ntau thiab cov rog.
Txiv laum huab xeeb
Txawm tias lawv lub npe, txiv laum huab xeeb tsis yog cov txiv ntoo tiag tiag tab sis legumes uas loj hlob hauv av. Lawv yog ib qhov zoo ntawm cov nroj tsuag-raws li cov protein, cov zaub mov fiber ntau, thiab cov rog lub plawv zoo.
Cov txiv laum huab xeeb kuj tseem muaj cov vitamins xws li vitamin E, vitamin B3, thiab vitamin B6, thiab cov zaub mov xws li magnesium, zinc, thiab potassium.
Cov kev tshawb fawb qhia tias kev noj cov txiv laum huab xeeb tuaj yeem txo qhov kev pheej hmoo ntawm kev mob plawv, ntshav qab zib, thiab pab tswj cov ntshav qab zib hauv cov neeg mob ntshav qab zib.
Cov txiv laum huab xeeb tuaj yeem noj nyoos lossis ci, siv los ua txiv laum huab xeeb lossis roj, lossis ntxiv rau do-fries, zaub nyoos, lossis khoom ci.
Txawm li cas los xij, cov tib neeg uas muaj cov txiv laum huab xeeb yuav tsum tsis txhob noj lossis los ntawm kev sib cuag nrog cov txiv laum huab xeeb, vim lawv tuaj yeem ua rau muaj kev tsis haum tshuaj.
Pecans
Pecans yog cov txiv ntoo qab zib uas yog cov khoom muaj npe nrov hauv ntau cov khoom qab zib, tshwj xeeb tshaj yog nyob rau yav qab teb Tebchaws Meskas. Lawv yog cov nplua nuj nyob hauv lub plawv-zoo monounsaturated fats, noj fiber ntau, thiab cov zaub mov tseem ceeb xws li manganese thiab tooj liab.
Pecans kuj tau ntim nrog cov tshuaj antioxidants thiab cov tshuaj tiv thaiv kab mob uas tiv thaiv cov kab mob ntev xws li mob qog noj ntshav thiab kab mob plawv.
Cov kev tshawb fawb qhia tias kev noj pecans tuaj yeem txo qis cov roj cholesterol, txhim kho insulin rhiab heev, thiab txhawb kev noj qab haus huv lub hlwb.
Pecans tuaj yeem noj nyoos lossis ci, tws lossis hlais, thiab ntxiv rau cov khoom ci, zaub nyoos, lossis oatmeal. Txawm li cas los xij, kev noj ntau dhau ntawm pecans tuaj yeem ua rau hnyav nce vim lawv cov calorie ntau ntau thiab cov rog.
Pine txiv ntoo
Pine neeg rau yog me me, elongated ceev uas yog ib tug nrov muaj nyob rau hauv Mediterranean thiab Middle Eastern cuisine. Lawv yog cov nplua nuj ntawm cov rog noj qab haus huv, fiber ntau noj, thiab cov zaub mov tseem ceeb xws li magnesium, zinc, thiab tooj liab.
Pine txiv ntoo kuj tau ntim nrog cov tshuaj antioxidants thiab cov tshuaj tiv thaiv kab mob uas txhawb kev noj qab haus huv thiab tiv thaiv cov kab mob ntev.
Cov kev tshawb fawb qhia tias kev noj cov txiv ntoo ntoo tuaj yeem txhim kho lub plawv noj qab haus huv, txo cov roj cholesterol, thiab txhawb kev noj qab haus huv.
Pine txiv ntoo tuaj yeem noj nyoos lossis ci thiab ntxiv rau cov zaub nyoos, cov tais diav, lossis siv los ua cov kua ntses pesto.
Txawm li cas los xij, qee tus neeg yuav muaj qhov iab saj hauv lawv lub qhov ncauj tom qab noj cov txiv ntoo ntoo, hu ua "pine mouth" syndrome, uas tuaj yeem kav ntev li ob peb hnub.
Walnuts
Walnuts yog ib hom txiv ntoo zoo tshaj plaws muaj. Lawv yog cov nplua nuj ntawm lub plawv zoo omega{1}} fatty acids, protein, fiber ntau, thiab cov as-ham tseem ceeb xws li magnesium, phosphorus, thiab potassium.
Walnuts kuj tau ntim nrog cov tshuaj antioxidants thiab cov tshuaj tiv thaiv kab mob uas tiv thaiv kab mob ntev thiab txhawb kev noj qab haus huv.
Cov kev tshawb fawb qhia tias kev siv walnuts tuaj yeem txhim kho lub hlwb ua haujlwm, txo qhov mob, thiab txo qhov kev pheej hmoo ntawm kev mob ntshav qab zib hom 2 thiab mob qog noj ntshav.
Walnuts tuaj yeem noj nyoos lossis ci, tws lossis hlais, thiab ntxiv rau cov khoom ci, zaub nyoos, lossis oatmeal. Txawm li cas los xij, cov neeg uas muaj kev fab tshuaj rau cov txiv ntoo yuav tsum tsis txhob noj walnuts.
Xaus
Hauv kev xaus, txiv ntseej yog cov khoom noj txom ncauj qab thiab noj qab haus huv uas yuav tsum yog ib feem tseem ceeb ntawm kev noj qab haus huv. Lawv tau ntim nrog cov rog noj qab haus huv, fiber ntau, vitamins, thiab minerals uas txhawb kev noj qab haus huv thiab tiv thaiv cov kab mob ntev.
Sab saum toj 10 hom txiv ntoo tau tham hauv kab lus no yog almonds, Brazil txiv ntoo, cashews, hazelnuts, macadamia ceev, txiv laum huab xeeb, pecans, ntoo thuv ceev, thiab walnuts.
Nco ntsoov haus cov txiv ntoo hauv qhov nruab nrab thiab kom tsis txhob noj ntau dhau, uas yuav ua rau hnyav nce thiab lwm yam teebmeem. Tsis tas li ntawd, cov tib neeg uas muaj kev fab tshuaj rau cov txiv ntoo yuav tsum tsis txhob noj lossis tiv tauj nrog cov txiv ntoo kom tsis txhob muaj kev phiv tshuaj.