How Many Calories Does A Double Double Protein Style Have How to Improve Your Memory Through the Best Brain Food

You are searching about How Many Calories Does A Double Double Protein Style Have, today we will share with you article about How Many Calories Does A Double Double Protein Style Have was compiled and edited by our team from many sources on the internet. Hope this article on the topic How Many Calories Does A Double Double Protein Style Have is useful to you.

How to Improve Your Memory Through the Best Brain Food

Lawv hais tias koj tsis tuaj yeem qhia tus qub dev tshiab, tab sis thaum nws los txog rau lub hlwb, cov kws tshawb fawb tau pom tias cov lus qub qub no tsis muaj tseeb. Tib neeg lub hlwb muaj lub peev xwm xav tsis thoob los hloov thiab hloov pauv-txawm mus rau hnub nyoog laus. Qhov peev xwm no hu ua “neuroplasticity”. Nrog rau txoj kev txhawb nqa zoo, koj lub hlwb tuaj yeem tsim txoj hauv kev neural tshiab, hloov cov kev sib txuas uas twb muaj lawm, thiab hloov kho thiab ua raws li txoj kev hloov pauv mus tas li.

Lub hlwb lub peev xwm zoo kawg los hloov kho nws tus kheej muaj tseeb thaum nws los txog rau kev kawm thiab kev nco. Koj tuaj yeem siv lub zog ntawm lub cev ntawm neuroplasticity kom nce koj lub peev xwm kev txawj ntse, txhim kho koj lub peev xwm kawm cov ntaub ntawv tshiab, thiab txhim kho koj lub cim xeeb ntawm txhua lub hnub nyoog.

Ib yam li lub cev xav tau roj, lub hlwb puas. Tej zaum koj twb paub lawm tias kev noj zaub mov raws li cov txiv hmab txiv ntoo, zaub, cov nplej tag nrho, cov rog “zoo” (xws li cov roj txiv roj, txiv ntseej, ntses) thiab cov nqaij ntshiv yuav muab ntau cov txiaj ntsig kev noj qab haus huv, tab sis cov khoom noj zoo li no tuaj yeem txhim kho kev nco. Rau lub hlwb noj qab haus huv, txawm li cas los xij, nws tsis yog yam koj noj xwb-nws kuj yog yam koj tsis noj. Cov lus qhia noj zaub mov hauv qab no yuav pab txhawb koj lub hlwb thiab txo koj txoj kev pheej hmoo ntawm dementia:

Tau txais koj Omega-3s – Kev tshawb fawb qhia tau hais tias omega-3 fatty acids yog tshwj xeeb tshaj yog zoo rau lub hlwb noj qab haus huv. Ntses yog cov nplua nuj tshwj xeeb ntawm omega-3, tshwj xeeb tshaj yog cov dej txias “fattyfish” xws li salmon, tuna, halibut, trout, mackerel, sardines, thiab herring.

Yog tias koj tsis yog tus kiv cua ntawm cov nqaij nruab deg, xav txog cov khoom noj uas tsis yog ntses ntawm omega-3s xws li walnuts, av flaxseed, flaxseed roj, lub caij ntuj no squash, raum thiab pinto taum, spinach, broccoli, taub dag, thiab taum pauv.

Txwv Calories thiab Saturated Fat – Kev tshawb fawb qhia tau hais tias kev noj zaub mov muaj roj saturated (los ntawm cov khoom xws li nqaij liab, mis nyuj, butter, cheese, qab zib, thiab ice cream) ua rau koj muaj kev pheej hmoo ntawm dementia thiab impair concentration thiab nco.

Noj ntau txiv hmab txiv ntoo thiab zaub – Cov khoom lag luam tau ntim nrog cov tshuaj antioxidants, tshuaj tiv thaiv koj lub hlwb ntawm kev puas tsuaj. Cov txiv hmab txiv ntoo thiab zaub muaj yeeb yuj yog qhov tshwj xeeb zoo antioxidant “superfood” qhov chaw.

Haus tshuaj yej ntsuab – Ntsuab tshuaj yej muaj polyphenols, muaj zog antioxidants uas tiv thaiv dawb radicals uas tuaj yeem ua rau lub hlwb puas. Ntawm ntau lwm cov txiaj ntsig, kev haus tshuaj yej ntsuab tsis tu ncua tuaj yeem txhim kho kev nco thiab kev xav ntawm lub hlwb thiab lub hlwb qeeb.

Haus Caw (los yog kua txiv hmab txiv ntoo) nyob rau hauv Moderation – Khaws koj cov cawv haus hauv kev kuaj xyuas yog qhov tseem ceeb, vim tias cawv tua cov hlwb hlwb. Tab sis nyob rau hauv nruab nrab (nyob ib ncig ntawm 1 khob ib hnub rau cov poj niam; 2 rau cov txiv neej), cawv tej zaum yuav ua rau kom nco thiab kev txawj ntse. Cov cawv liab zoo li yog qhov kev xaiv zoo tshaj plaws, vim nws muaj ntau hauv resveratrol, flavonoid uas txhawb cov ntshav khiav hauv lub hlwb thiab txo qhov kev pheej hmoo ntawm Alzheimer’s disease. Lwm cov kev xaiv resveratrol-packed muaj xws li kua txiv hmab txiv ntoo, kua txiv cranberry, txiv hmab txiv ntoo tshiab thiab txiv hmab txiv ntoo, thiab txiv laum huab xeeb.

Rau kev puas siab puas ntsws, xaiv Complex Carbohydrates – Ib yam li lub tsheb sib tw xav tau roj, koj lub hlwb xav tau roj los ua qhov zoo tshaj plaws. Thaum koj xav tau nyob rau sab saum toj ntawm koj lub hlwb kev ua si, carbohydrates tuaj yeem ua rau koj mus. Tab sis hom carbs koj xaiv ua rau txhua qhov sib txawv. Carbohydrates ua rau koj lub hlwb, tab sis cov carbohydrates yooj yim (qab zib, khob cij dawb, cov nplej ua kom zoo) muab kev txhawb nqa sai ua raws li kev sib tsoo sai. Kuj tseem muaj pov thawj los qhia tias kev noj zaub mov zoo hauv cov carbohydrates yooj yim tuaj yeem ua rau muaj kev pheej hmoo rau kev paub tsis meej hauv cov neeg laus. Rau kev noj qab haus huv lub zog uas kav ntev, xaiv cov carbohydrates yooj yim xws li qhob cij tag nrho cov nplej, nplej xim av, oatmeal, fiber ntau cereal, lentils, thiab taum tag nrho. Tsis txhob noj cov zaub mov tiav thiab txwv cov hmoov txhuv nplej siab (qos yaj ywm, pasta, mov) kom tsis pub ntau tshaj ib feem peb ntawm koj lub phaj.

Thaum koj xav txog zaub mov, tej zaum koj yuav xav txog cov lus dreaded plaub lo lus: DIET. Los yog tej zaum koj xav txog roj rau koj lub cev… Los yog ib qho kev zoo siab (lossis kev ntxhov siab!) hauv koj lub neej. Tej zaum koj yuav tsis xav txog yog qhov muaj hwj chim loj uas cuam tshuam rau koj tus cwj pwm, koj tus cwj pwm, qhov zoo thiab qhov ntau ntawm koj qhov kev nco, thiab txawm tias WHO koj yog ib tug neeg. Tab sis surprise: Yam koj noj ncaj qha cuam tshuam tag nrho cov saum toj no. Qhov no tej zaum yuav nyuaj rau kev ntseeg, tab sis nws muaj tseeb. Cia kuv piav…

Koj lub hlwb: Lub tshuab tshaib plab Calorie

Koj lub paj hlwb tsuas yog 2 – 4% ntawm koj lub cev tag nrho, uas yog li 2 – 4 phaus rau tus neeg nruab nrab. Txawm li cas los xij, koj lub hlwb kuj siv li 20% ntawm tag nrho cov zog ntawm koj cov zaub mov. Kuv mam li hais dua: Koj lub hlwb siv 20% ntawm cov khoom noj uas koj haus. Ntxiv rau, hom roj uas koj muab rau koj lub hlwb los ntawm cov khoom noj thiab cov tshuaj ntxiv muaj qhov cuam tshuam tseem ceeb rau koj xav li cas, xav thiab ua neej nyob. Koj-thiab koj qhov kev paub dhau los ntawm tib neeg-qhov tseeb yog qhov koj noj. Raws li Dr. Fotuhi tau hais tias: “Koj noj dab tsi yuav rov ua kom koj lub hlwb … zoo dua lossis phem dua”. Yog li, ib zaug ntxiv, peb yuav tsum muab peb lub hlwb ua ntej thaum nws los txhim kho peb txoj kev noj qab haus huv thiab kev zoo siab.

Kuv lub hlwb xav tau dabtsi… Thiab ntau npaum li cas? Muaj qee cov as-ham uas koj lub hlwb xav tau tiag tiag, qee qhov koj tuaj yeem haus ntau dua kom ua tau zoo … thiab qee cov as-ham koj lub cev tsis xav tau. Cia peb pib nrog qhov koj lub hlwb xav tau txhua hnub: Roj. Txhawm rau ua haujlwm kom zoo thiab kho cov hlwb, koj lub hlwb xav tau lub zog uas koj tau txais los ntawm cov zaub mov. Qhov no yog tsis muaj-brainer (ha ha, pun npaj). Txawm li cas los xij, yog tias koj mus rau qhov txwv tsis pub noj zaub mov tsis zoo, tsis yog koj txwv cov roj uas koj muab rau koj lub cev – koj tseem txwv cov roj uas koj muab rau koj lub hlwb. Vim li cas qhov no txaus ntshai? Thaum koj lub siab xav nyob hauv qhov chaw zoo, koj tuaj yeem ua rau koj lub hlwb tshaib plab, uas ua rau lub hlwb pos huab, lub siab hloov pauv, kev ntxhov siab, kev kawm qeeb thiab nyuaj dua, tsis muaj kev xav, thiab lwm yam. Thiab qhov txaus ntshai tshaj plaws, kev noj zaub mov tsis zoo rau lub sijhawm ntev tuaj yeem txawm tias. lub cev txo koj lub hlwb. Kev noj zaub mov tsis txwv calorie tsis yog txoj hauv kev mus.

Cia peb hais tias koj nyob rau hauv kev noj zaub mov nruj calorie txwv tsis pub koj mus txog 70% ntawm cov roj caloric tiag tiag uas koj (thiab koj lub hlwb) xav tau nyob rau nruab nrab hnub. Qhov no txhais tau tias koj tsis tau txais 30% ntawm cov vitamins, minerals thiab lub zog koj xav tau tsuas yog ua haujlwm ntawm lub hauv paus … uas sib npaug li 6% ncaj qha rau koj lub hlwb.

Kev tshaib plab ua rau koj npau taws, npau taws, npau taws thiab xav. Thiab frankly, nws yeej tsis tau txais koj mus rau koj lub hom phiaj. Koj puas paub qhov twg lub siab xav los ntawm kev ua raws li kev noj qab haus huv? Nws yog los ntawm kev pub mis rau koj lub hlwb cov roj zoo hauv cov nqi kom nyob ruaj khov.

Kuv xav tsom rau ib pliag ntawm ib tus neeg tua neeg tshwj xeeb uas txaus ntshai heev rau koj lub hlwb: Qab Zib. WebMD txawm nug cov lus nug: “Puas yog qab zib phem rau koj dua li hais, yeeb tshuaj yeeb?” Thaum txog li 80% ntawm tag nrho cov khoom noj uas peb tuaj yeem yuav hauv lub khw muag khoom noj muaj suab thaj, nws tuaj yeem hnov ​​​​zoo li kev sib ntaus sib tua.

Tsis tsuas yog cov piam thaj ua pov thawj tias muaj kev quav ntxiv-lub ntsiab lus ntau dua koj noj, qhov ntau koj xav noj-peb pom tias dhau sij hawm, qab zib tuaj yeem ua rau txo qis ntawm koj lub hippocampus (lub cim xeeb ntawm koj lub hlwb), uas. yog ib qho cim qhia txog teeb meem nco.

Qab Zib cuam tshuam li cas rau koj lub cim xeeb? Kev tshawb fawb tawm ntawm University of California, Los Angeles, qhia tias qab zib tsim cov dawb radicals hauv lub hlwb thiab cuam tshuam cov paj hlwb lub peev xwm sib txuas lus. Qhov no tuaj yeem ua rau muaj kev cuam tshuam loj npaum li cas peb nco qab cov lus qhia, cov tswv yim txheej txheem, thiab tswj peb lub siab, hais tias Fernando Gómez-Pinilla, Ph.D., tus sau ntawm UCLA txoj kev tshawb fawb. Nyob rau hauv luv luv, tej zaum koj twb pom yuav ua li cas qab zib yuav mess nrog koj tus cwj pwm txawv thiab adrenaline surges, aka: lub stress hormone. Yog li ib yam dab tsi los xav txog: Koj qhov teeb meem nco yuav tsis cuam tshuam txog hnub nyoog. Tej zaum nws yuav yog yam koj noj. Yuav ua li cas thaum koj noj qab zib?

Thaum koj noj qab zib, koj cov tshuaj insulin nce, uas luv luv ua rau koj cov qib dopamine. (Xav txog dopamine li “zoo siab tshuaj.”) Rau ib lub sij hawm luv luv, koj zoo siab thiab muaj zog … tej zaum me ntsis hyper.

Tab sis qhov siab no tau nrawm nrawm (piv txwv li TSIS yog qhov chaw ruaj khov ntawm lub zog), thiab thaum kawg koj tuaj yeem poob. Qhov kev paub “qab zib poob” ua rau muaj kev ntxhov siab tshuaj adrenaline, uas tuaj yeem ua rau koj ntxhov siab, ntxhov siab, nkees thiab txawm tias nyuaj siab tom qab.

USDA pom zoo kom nyob qis dua 10 teaspoons (40 grams) ntawm cov suab thaj ntxiv ib hnub. Qhov no yog hais txog qhov sib npaug ntawm ib lub hnab los yog ib khob ntawm koj cov khoom noj uas tsis muaj rog – uas muaj qhov xav tsis thoob hauv qab zib. (Saib daim ntawv lo ntawm cov yogurt hauv koj lub fridge thiab saib seb kuv txhais li cas.) Tam sim no tsis txhob txhawj: Qhov kev txwv cov piam thaj txhua hnub no tsis suav nrog cov txiv hmab txiv ntoo thiab zaub qab zib hauv lawv cov ntawv ntshiab xws li txiv apples. Tab sis tsis txhob zam cov mocha latte ntawm txhua tus nqi.

Tus kheej, kuv xav tias qab zib yog qhov laj thawj tiag vim li cas cov zaub mov tsis muaj gluten yuav ua haujlwm zoo rau ntau tus neeg hais txog kev txhim kho tag nrho lub cev thiab lub hlwb. Nws tsis yog vim lawv tshem tawm gluten. (Tsuas yog 1% ntawm cov pej xeem muaj kab mob Celiac, qhov twg lub cev tsis tuaj yeem zam gluten). Kuv ntseeg tias nws yog vim tias feem ntau cov khoom noj uas muaj gluten kuj muaj ntau cov suab thaj ntxiv: Cov khob cij, cov khoom ci, thiab lwm yam. Tshem tawm cov suab thaj ib leeg tuaj yeem muaj kev cuam tshuam loj rau koj lub siab, nco thiab pom meej ntawm kev xav.

Peb kuj paub txawm tias suav tsis txheeb cov kev tshawb fawb uas rog rog, cov roj cholesterol siab thiab ntshav qab zib tuaj yeem txo qhov loj thiab kev ua haujlwm ntawm koj lub hlwb. Yog li yog tias koj xav txiav qhov kev pheej hmoo ntawm kev nco ploj, thawj zaug thiab ceev tshaj plaws uas koj tuaj yeem ua tau yog qhia koj tus kheej ntawm cov khoom noj uas muaj hlwb zoo vs cov khoom noj hauv lub hlwb – thiab tshem tawm cov zaub mov txaus ntshai ntawm koj cov zaub mov tam sim ntawd.

Dab tsi yog cov khoom noj phem tshaj plaws rau koj lub cim xeeb thiab kev paub?

Ntsev tuaj yeem yog qhov ua txhaum loj, feem ntau yog vim ntau dhau. Ntsev yog ib qho tseem ceeb ntxhia uas peb xav tau kom muaj sia nyob, txawm li cas los xij USDA pom zoo tsuas yog 1,500 mg ib hnub. Cov neeg Asmeskas nruab nrab noj 3,400 mg / hnub, feem ntau vim tias peb cov kab lis kev cai nyiam noj ntau cov zaub mov tiav thiab ntim khoom. Cov no yog qhov phem tshaj thaum nws los txog rau qhov tsis paub txog kev noj cov tshuaj ntsev uas tsis zoo heev – uas yog los ntawm txoj kev, kuj ua rau koj muaj mob stroke.

Trans fats kuj tseem txaus ntshai rau lub hlwb noj qab haus huv. Cov rog rog feem ntau pom muaj nyob rau hauv cov zaub mov kib, margarine, luv luv, tsis yog mis nyuj creamers, ice cream, ncuav mog qab zib sib tov, microwave paj kws, nqaij nyuj hauv av, khov noj hmo, ncuav qab zib thiab crackers.

Cov khoom noj zoo tshaj plaws rau koj lub hlwb

Txhawm rau txhawb koj lub cim xeeb, mus ob peb vas thiab kev paub, koj xav kom tsom mus rau “lub hlwb noj qab haus huv” noj. Qhov no suav nrog kev noj zaub mov uas txhawb kev loj hlob ntawm cov hlwb tshiab, nrog rau kev noj zaub mov zoo txhua hnub nrog cov khoom noj muaj txiaj ntsig zoo, muab koj lub hlwb lub tsev thaiv nws xav tau kom nyob twj ywm. Ib qho ntawm cov as-ham no hu ua DHA, pom nyob rau hauv Omega 3 fatty acids, uas pab txo qhov mob hauv lub hlwb. Ntau tus kws tshawb fawb tau pom tias cov neeg uas muaj teeb meem kev coj cwj pwm, cov menyuam yaus uas muaj ADHD thiab cov neeg uas muaj tus kab mob Alzheimer muaj qis dua li DHA ib txwm muaj.

Piv txwv li, hauv Gothenburg, Sweden, cov kws tshawb fawb tau tshawb fawb txog ntau dua 9,000 tus tub ntxhais kawm. Lawv pom tias cov menyuam yaus uas noj ib qho ntses hauv ib lub lis piam (qhov zoo ntawm DHA) ua tau 15% zoo dua li cov menyuam kawm ntawv uas tau noj tsawg dua ib qho ntses hauv ib lub lis piam. Kuv pom zoo kom koj tsom rau 1,000 mg ntawm DHA txhua hnub los ntawm koj cov zaub mov thiab / lossis ntxiv.

Cov Khoom Noj Zoo Tshaj Plaws Rau Kev Nco & Kev Kawm

Raws li kev noj zaub mov tag nrho ntim nrog cov zaub mov noj qab haus huv hauv lub hlwb, cov kws tshawb fawb feem ntau pom zoo kom noj Mediterranean raws li ib txoj kev npaj zoo los muab koj lub cev thiab lub hlwb cov khoom noj zoo tshaj plaws, txawm tias koj tab tom sim poob phaus. Yog xav paub ntxiv, kuv kuj pom zoo kom ua raws li kev ntseeg siab gurus zoo li Mike Geary, aka: “Lub Saib Xyuas Khoom Noj.” Xav tau kev txhawb siab? Nov yog qhov tseeb lom zem rau koj: Cov neeg uas ua raws li kev noj qab haus huv ua ke nrog kev tawm dag zog muaj peev xwm 65% qis dua ntawm Alzheimer’s disease.

Nov yog Daim Ntawv Teev Npe Zoo ntawm Cov Khoom Noj Qab Haus Huv Zoo Noj Qab Haus Huv: Txiv roj roj, qej, peas, blueberries, Ntsuab tshuaj yej, Kale, ceev thiab noob, fatty ntses xws li salmon, trout, mackerel, herring, sardines, txiv lws suav, taub dag noob, blackcurrants, Broccoli, Sage, Qe.

Tag nrho cov khoom noj no zoo heev rau cov menyuam yaus thiab cov neeg laus; rau kev kawm, txhim kho kev nco, thiab tsuas yog hnov ​​​​zoo tag nrho-ncig.

Video about How Many Calories Does A Double Double Protein Style Have

You can see more content about How Many Calories Does A Double Double Protein Style Have on our youtube channel: Click Here

Question about How Many Calories Does A Double Double Protein Style Have

If you have any questions about How Many Calories Does A Double Double Protein Style Have, please let us know, all your questions or suggestions will help us improve in the following articles!

The article How Many Calories Does A Double Double Protein Style Have was compiled by me and my team from many sources. If you find the article How Many Calories Does A Double Double Protein Style Have helpful to you, please support the team Like or Share!

Rate Articles How Many Calories Does A Double Double Protein Style Have

Rate: 4-5 stars
Ratings: 3618
Views: 49904737

Search keywords How Many Calories Does A Double Double Protein Style Have

How Many Calories Does A Double Double Protein Style Have
way How Many Calories Does A Double Double Protein Style Have
tutorial How Many Calories Does A Double Double Protein Style Have
How Many Calories Does A Double Double Protein Style Have free
#Improve #Memory #Brain #Food

Source: https://ezinearticles.com/?How-to-Improve-Your-Memory-Through-the-Best-Brain-Food&id=9443091