Khoom noj txom ncauj thiab dej qab zib - me nyuam yaus

Xaiv cov khoom noj txom ncauj thiab dej haus kom zoo rau koj cov menyuam tuaj yeem yog qhov nyuaj. Muaj ntau txoj kev xaiv. Kev noj qab haus huv rau koj tus menyuam yog nyob ntawm qee qhov mob uas lawv muaj.

Txiv hmab txiv ntoo thiab zaub yog qhov kev xaiv zoo rau cov khoom noj txom ncauj zoo. Lawv yog cov vitamins, tsis muaj qab zib ntxiv rau los yog ntsev. Qee hom crackers thiab chees kuj tseem ua khoom noj txom ncauj zoo. Lwm cov kev xaiv khoom txom ncauj zoo rau kev noj qab haus huv yog:

• Tsawb (ziab tsis muaj suab thaj ntxiv lossis txiav rau hauv wedges)
• Tsawb
• Txoj kev sib xyaw ua ke nrog raisins thiab unsalted txiv ntoo
• Txiv duaj txiv hmab txiv ntoo dipped hauv yogurt
• Raw zaub nrog hummus
• Carrots (carrots niaj zaus txiav rau hauv ib daim hlab kom lawv yooj yim zom, lossis cov me nyuam carrots)
• Snap taum (cov taum pauv tau)
• Ceev (yog tias koj tus menyuam tsis ua xua)
• Qhuav cereal (yog tias tsis muaj piam thaj tsis nyob hauv thawj 1 cov khoom xyaw)
• Pretzels
• Txoj hlua cheese

Muab cov khoom noj txom ncauj tso rau hauv cov thawv me me kom lawv yooj yim nqa hauv hnab ris lossis hnab ev khoom. Siv cov thawv me me kom pab tsis txhob muaj ntau qhov ntau dhau.

Tsis txhob noj cov khoom noj txom ncauj uas tsis muaj "qua ntxi" xws li cov qhob noom, khob noom, ncuav, ncuav qab zib, thiab khaub noom noj txhua hnub. Nws yooj yim rau menyuam yaus txav deb ntawm cov zaub mov no yog tias koj tsis muaj lawv nyob hauv koj lub tsev thiab lawv yog qhov kho mob tshwj xeeb es tsis txhob siv cov khoom txhua hnub.

Nws tsis ua li cas yog koj cia koj tus me nyuam noj khoom txom ncauj tsis zoo nyob ib zaug. Cov menyuam yaus yuav sim nkaum cov zaub mov tsis zoo yog tias lawv tsis cia kom muaj cov khoom noj no. Tus yuam yoj yog sib npaug.

Lwm yam koj tuaj yeem ua muaj xws li:

• Hloov koj cov khaub noom khob noom nrog lub khob txiv hmab txiv ntoo.
• Yog tias koj muaj khoom noj xws li khaub noom, chips lossis khaub noom noj mov hauv tsev, khaws cia rau qhov chaw uas lawv pom tsis tau lossis ncav cuag. Txav kom cov zaub mov muaj txiaj ntsig zoo dua qub nyob hauv pem hauv ntej pantry thiab tub yees, ntawm qhov muag.
• Yog tias koj tsev neeg noj khoom txom ncauj thaum saib TV, muab ib feem ntawm cov khoom noj tso rau hauv lub tais los yog ib lub tais rau txhua tus neeg. Nws yog ib qho yooj yim ua kom ncaj ncaj los ntawm pob.

Yog tias koj tsis paub meej tias cov khoom txom ncauj tseem noj qab nyob zoo, nyeem daim ntawv qhia Qhov Muaj Tseeb Khoom Noj.

• Saib ze ze rau qhov loj me ntawm cov ntawv. Nws yog qhov yooj yim noj ntau dua cov nyiaj no.
• Txav tawm cov khoom noj txom ncauj uas teev qab zib ua ib qho ntawm cov khoom xyaw thawj.
• Sim xaiv cov khoom noj txom ncauj yam tsis muaj qab zib los yog ntxiv cov ntsev ntxiv.

Txhawb kom cov menyuam haus dej ntau.

Zam tej dej qab zib, dej haus ua si thiab dej qab zib.

• Txwv haus nrog rau ntxiv qab zib. Cov no yuav ua kom muaj calorie ntau ntau thiab tuaj yeem pab txhawb rau qhov hnyav tsis txaus.
• Yog tias xav tau, xaiv cov dej haus nrog cov khoom qab zib (tsim txiv neej) cov khoom qab zib.

Txawm 100% kua txiv tuaj yeem ua rau nce lub cev tsis xav ua kom hnyav. Cov menyuam yaus haus 12-ooj (360 millilitres) kua txiv kab ntxwv txhua hnub, ntxiv rau lwm yam zaub mov, tuaj yeem nce 15 phaus ntxiv (7 phaus) tauj ib xyoos ntxiv rau qhov hnyav nce los ntawm cov qauv kev loj hlob. Sim diluting kua txiv thiab qab qab haus nrog dej. Pib los ntawm kev ntxiv me ntsis dej. Tom qab ntawd maj mam nce tus nqi.

• Cov menyuam yaus, hnub nyoog 1 txog 6 xyoos, yuav tsum haus tsis pub ntau tshaj 4 rau 6 ooj (120 txog 180 millilitres) ntawm 100% kua txiv txiv ib hnub.
• Cov menyuam yaus, hnub nyoog 7 txog 18 xyoo, yuav tsum haus tsis pub ntau tshaj 8 txog 12 ooj (240 txog 360 millilitit) cov txiv hmab txiv ntoo haus ib hnub.

Cov menyuam yaus, hnub nyoog 2 txog 8 xyoo, yuav tsum haus 2 khob (480 millilitres) ib hnub. Cov menyuam yaus hnub nyoog 8 xyoos yuav tsum muaj txog 3 khob (720 millilitres) ib hnub. Nws yuav muaj txiaj ntsig zoo pab rau mis nyuj nrog zaub mov thiab dej nruab nrab ntawm pluas noj thiab nrog khoom noj txom ncauj.

• Qhov loj ntawm cov khoom txom ncauj yuav tsum yog qhov loj rau koj tus menyuam. Piv txwv li, muab txiv tsawb ib nrab rau ib tug me nyuam 2 xyoos thiab tag nrho txiv tsawb rau tus muaj 10 xyoo.
• Xaiv cov khoom noj uas muaj fiber ntau thiab qis ntxiv ntsev thiab suab thaj.
• Muab cov txiv hmab txiv ntoo, zaub, thiab khoom txom ncauj rau me nyuam yaus es tsis txhob noj khoom qab zib.
• Cov zaub mov uas qab zib (xws li kua txiv apple, txiv tsawb, txiv ncuav pias, lossis me nyuam carrots) zoo dua cov zaub mov thiab dej haus uas muaj qab zib ntxiv rau.
• Txwv txiav khoom kib ntau xws li Fabkis txoj kib, dos hauv av, thiab lwm yam khoom noj txom ncauj.
• Tham nrog tus kws qhia zaub mov noj haus lossis koj tsev neeg saib xyuas kev noj qab haus huv yog tias koj xav tau tswv yim txog zaub mov zoo rau koj tsev neeg.

Marcdante KJ, Kliegman RM. Kev pham. Hauv: Marcdante KJ, Kliegman RM, eds. Nelson Cov Ntawv Tseem Ceeb ntawm PediatricsCov. 8 tus ed. Philadelphia, PA: Elsevier; 2019: chap 29.

Chaw Ua Si EP, Shaikhkhalil A, Sainath NA, Mitchell JA, Brownell JN, Stallings VA. Pub rau menyuam mos, menyuam yaus, thiab cov neeg hluas. Hauv: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Phau Ntawv ntawm PediatricsCov. 21st ed. Philadelphia, PA: Elsevier; 2020: chap 56.

Thompson M, Noel MB. Khoom noj khoom haus thiab tsev neeg tshuaj. Hauv: Rakel RE, Rakel DP, eds. Phau Ntawv Qhia Txog Tshuaj Tsev NeegCov. 9le ed. Philadelphia, PA: Elsevier Saunders; 2016: chap 37.