Tus nqi noj zaub mov tiag tiag ntawm koj noj hmo Christmas, ntxiv rau qee qhov kev sib pauv khoom noj uas yuav suav nrog cawv liab
Christmas yog lub sijhawm noj, haus thiab ua kev lom zem - txawm li cas los koj xav noj.
Qhov tseeb muaj qee qhov xov xwm zoo thiab tsis txaus ntseeg. Qee yam uas koj noj thaum Christmas twb zoo rau koj, muaj peev xwm ua tau raws li koj xav tau.
Image: Rasmus Lerdorf, ntawv tso cai los ntawm Creative Commons
'Cov zaub mov no npog tag nrho cov macronutrients - protein, carbohydrates thiab rog - thiab ntau cov micronutrients los ntawm cov vitamins thiab minerals ib yam nkaus, 'hais Mayur Ranchirdas, tus nyeem ntawv hauv kev noj haus thiab kev tawm dag zog metabolism ntawm Sheffield Hallam University.
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Turkey
Txawm hais tias nws yog qhov tseeb Christmas noj hmo, ntau tus neeg tau tsiv tawm ntawm qaib ntxhw nyob rau xyoo tas los no. Yog vim li cas, zoo li, yog tias tib neeg tsis xav noj cov khoom seem rau hnub / lub lis piam.
Image: jeffreyw, ntawv tso cai los ntawm Creative Commons
'Nws yog kev txaj muag, vim qaib ntxhw muaj beta-alanine siab,' Ranchordas hais. 'Qhov no amino acid yog ib yam dab tsi ntau tus neeg ncaws pob noj nyob rau hauv daim ntawv ntxiv vim hais tias nws tsim carnosine, uas yuav pab txo tau cov build-up ntawm lactic acid nyob rau hauv cov nqaij ntshiv thaum lub sij hawm ce.'
Lactic acid hloov mus rau hauv lactate, uas thaiv cov leeg nqaij muaj peev xwm zom cov piam thaj rau roj thiab txo lawv lub peev xwm cog lus. Qhov no ua rau qaug zog, yog li txhua yam uas txwv lactic acid yuav txhim khu kev ua haujlwm.
'Tsuas yog 85g ntawm qaib ntxhw muaj 2g ntawm beta-alanine, thiab nyob rau sab saum toj ntawm qhov ntawd nws yog qhov paub zoo dua tias qaib ntxhw kuj yog qhov zoo ntawm cov protein ntau, 'hais Ranchordas.
Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws
Chestnuts yog tsim nyog ci rau ntawm qhov qhib hluav taws tsis hais seb Jack Frost yog nipping ntawm koj lub qhov ntswg thaum koj tawm mus rau lub caij ua koob tsheej.
'Feem ntau cov txiv ntoo muaj cov carbohydrates tsawg thiab muaj roj ntau, tab sis cov txiv ntseej yog cov carbs siab heev thiaj li ua rau cov roj caij tsheb zoo, 'Rachordas hais. 'Ib puas grams ntawm txiv ntseej muaj 20g carbohydrate, whereas feem ntau lwm cov txiv ntoo yog nyob ib ncig ntawm 2g. Qhov ntau ntawm cov suab thaj piav qhia vim li cas lawv qab zib heev, thiab lawv yog qhov zoo ntxiv rau koj Hnub Christmas nibbles yog tias koj tab tom npaj caij rau Hnub Boxing.'
Brussel sprouts
Cov me me ntsuab ntsuab ntawm kev zoo siab sib faib kev xav. Ib tug puv tes ntawm cov neeg txawv txawv txaus siab rau lawv txhua xyoo puag ncig, tab sis feem coob ntawm peb tau txwv lawv rau 364 hnub ntawm lub xyoo ua ntej gorging rau lawv - txaus siab los yog lwm yam - ntawm 25th Kaum Ob Hlis.
Image: krgjumper, muaj ntawv tso cai raws li Creative Commons
'Lawv yeej zoo rau koj vim tias lawv muaj ntau dua qhov nruab nrab ntawm cov vitamin C thiab vitamin K, uas zoo rau kev tiv thaiv kab mob thiab cov pob txha noj qab haus huv raws li, 'hais Ranchordas.
'Ib lub cev tiv thaiv kab mob muaj zog yog qhov tseem ceeb tshwj xeeb rau lub sijhawm no ntawm lub xyoo, vim tias txawm tias qhov txias yuav tsis ua rau koj mob khaub thuas nws tuaj yeem ua rau koj raug mob ntau dua.'
Cov pob txha muaj zog yog qhov tseem ceeb ntawm thiab tawm ntawm lub tsheb kauj vab vim pom tseeb, thiab vitamin K kuj tseem xav tau rau cov ntshav txhaws, uas tuaj yeem ua tau yooj yim yog tias koj muaj khawb ntawm lub tsheb kauj vab lossis tau txais daim ntawv tsis zoo txiav qhib Christmas cards.
Qhov kev tsis txaus siab loj txog qaib ntxhw yog tias nws tuaj yeem qhuav, yog li ob yam: ua ntej, tsis txhob ua kom dhau. Thib ob, ntxiv ntau cov kua ntses cranberry, cov tsoos tab sis feem ntau saib tsis tau nrog koj cov noog Christmas.
Image: Dennis Sylvester Hurd, muaj ntawv tso cai raws li Creative Commons
'Cranberry yog nplua nuj nyob rau hauv polyphenols, micronutrients ntim nrog antioxidants uas pab txo cov nqaij ntshiv thiab o tom qab qoj ib ce, ' hais Ranchordas. 'Raws li ib sab, cranberry sauce kuj muaj suab thaj, uas zoo li cov txiv ntseej tsis muaj qhov phem yog tias koj tab tom npaj caij tsheb loj hnub tom qab.'
Nyob zoo broccoli
OK, broccoli paub tias noj qab nyob zoo - nws yog zaub, pib - tab sis nws tsis yog ib txwm ua haujlwm rau hnub Christmas.
'Kuv tsis xav tias tib neeg paub tias nws zoo npaum li cas,' Ranchordas hais. 'Broccoli muaj kev sib xyaw ua ke ntawm cov tshuaj tua kab mob antioxidant uas tseem ceeb rau kev caij tsheb kauj vab thiab kev noj qab haus huv: caretonoids zoo rau lub qhov muag kev noj qab haus huv, kaempferol txo qhov mob, thiab chrysene, uas nrog rau broccoli cov ntsiab lus siab vitamin C boosts lub cev. Nov yog ib qho zoo heev triple whammy.'
Ntau tus neeg ua zoo nyob rau lub sijhawm xyoo no nyiam qhia rau koj tias tsis noj dab tsi lossis muab khoom noj tsis zoo sib pauv. Peb tsis tau hais kom koj pauv koj cov npua-hauv-pam rau cov nqaij hloov pauv hauv wafer-nyias nqaij npua, tab sis koj tuaj yeem ua ob peb yam ntxiv rau koj cov zaub mov Christmas.
'Ntau tus neeg tau txais peb chav kawm hnub no, thiab kua zaub tuaj yeem ua rau lub qab qab thiab noj qab nyob zoo,' hais Ranchordas. 'Ua rau veg thiab koj tab tom hydrating, topping koj cov electrolytes thiab tau tsawg kawg yog ob ntawm koj tsib-ib-hnub ua ntej koj tseem tau mus rau lub ntsiab chav kawm.'
Thiab thaum jelly tsis yog ib txwm muaj Christmas suab puam, yog tias koj tsis nyiam mince pies thiab tsis tuaj yeem ntsib Christmas paj npleg nws zoo tagnrho rau cov neeg caij tsheb kauj vab.
'Jelly tau ntim tag nrho ntawm collagen, uas yog qhov zoo rau cov pob txha thiab pob txha, 'hais Ranchordas. Nws yog qhov zoo tshaj kom muaj nws ua ntej caij tsheb, yog li yog tias koj tsis xav tawm mus rau Hnub Boxing koj tuaj yeem mus caij tsheb thaum lub caij Christmas tshwj xeeb Eastenders.
Thaum kawg, cawv liab yog qhov zoo tshaj plaws Christmas tipple yog tias koj yuav haus dej haus me ntsis.
Image: Heather Katsoulis, muaj ntawv tso cai raws li Creative Commons
'Ntau cov lus qhia nyob ib puag ncig cawv hnub no yog hloov mus rau dab kom txo qis calorie suav, tab sis qhov ntawd ploj ob lub ntsiab lus, 'Ranchordas hais. 'Ua ntej tus ntsuj plig feem ntau mus nrog lub tov khoom uas yuav muaj calorie ntau ntau dua li lwm hom cawv, thiab thib ob cawv liab muaj ntau dua ntawm cov polyphenols uas txo cov leeg mob.'
Ob lub ntsiab lus ntxiv: tsis txhob caij tsheb yog tias koj tau haus, thiab nco ntsoov tias cawv liab zoo dua qhov chaw nres nkoj. 'Thaum lub khob ntawm qhov chaw nres nkoj yuav yog ib txwm siv sijhawm ntev dua rau ferment, uas txhais tau hais tias cov ntsiab lus polyphenol txo qis thaum cov ntsiab lus qab zib nce mus,' hais Ranchordas.
Thiab, tau kawg, cov suab thaj los ntawm qhov chaw nres nkoj yuav tsis pab koj ntawm lub tsheb kauj vab yog tias koj snoring pem hauv ntej ntawm lub telly ntawm Boxing Day.
