Lav thiab cov as-ham

Zaub nyoos tuaj yeem yog txoj hauv kev zoo kom tau txais koj cov vitamins thiab zaub mov tseem ceeb. Txawm li cas los xij, tsis yog tag nrho cov zaub xam lav tsis muaj zaub mov zoo lossis muaj txiaj ntsig zoo. Nws nyob ntawm dab tsi yog nyob hauv zaub xam lav. Nws tsis ua li cas los ntxiv qhov me me ntawm kev hnav khaub ncaws thiab toppings, txawm li cas los xij, yog tias koj overdo nws nrog cov rog ntau ntxiv-ins, koj cov zaub xam lav yuav ua rau koj ntau tshaj qhov koj xav tau cov calories kom txhua hnub thiab pab txhawb kom yuag.

Npaj zaub nyoos nrog zaub xim. Yog tias koj muaj zaub tshiab hauv zaub xam lav, tom qab ntawd koj tau txais kev noj qab haus huv, muaj kabmob tiv thaiv kabmob.

Nco ntsoov txog cov khoom ntxiv koj ntxiv rau koj cov zaub xam lav, uas yuav muaj cov roj nyeem ntau ntau lossis muaj ntsev ntau.

• Koj xav kom muaj qee cov rog hauv koj qhov xam lav. Kev sib xyaw ua ke nrog cov txiv ntseej roj lossis lwm cov roj zaub yog qhov pib zoo rau kev hnav khaub ncaws hauv tsev. Koj tuaj yeem ntxiv cov txiv ntoo thiab avocado kom muaj cov rog zoo. Qhov no yuav pab koj lub cev ua kom muaj qhov zoo tshaj ntawm cov rog soluble vitamins (A, D, E, thiab K).
• Siv cov hnav khaub ncaws nyias lossis ntxiv cov rog hauv cov cawv. Ntau npaj zaub xam lav hnav khaub ncaws los yog toppings xws li cheese, txiv hmab txiv ntoo qhuav, thiab croutons tuaj yeem hloov cov zaub qab ntsev zoo rau cov zaub mov muaj txiaj ntsig zoo.
• Cov tshooj ntawm cheese, croutons, nqaij npuas kib nqaij, noob txiv, thiab noob tuaj yeem nce ntsev ntau ntxiv, rog, thiab calories nyob hauv cov zaub xam lav. Sim xaiv tsuas yog ib lossis ob ntawm cov khoom no los ntxiv rau koj cov yeeb yuj, veggies.
• Ntawm qhov chaw noj zaub xam lav, kom tsis txhob ntxiv cov ntxiv xws li coleslaw, cov qos yaj ywm nyias, thiab kua txiv qab ntsev uas tuaj yeem ua rau muaj zog ntxiv thiab rog.
• Sim siv lub ntsej muag tsaus muag. Lub teeb ntsuab Iceberg muaj fiber ntau tab sis tsis muaj cov as-ham zoo li cov zaub ntsuab xws li romaine, kale, lossis zaub ntsuab.
• Ntxiv ntau yam rau koj cov zaub xam lav nrog cov zaub mov muaj fiber ntau xws li cov noob (cov taum pauv), cov zaub nyoos, cov txiv ntoo tshiab thiab qhuav.
• Nqa cov protein nyob hauv koj cov zaub xam lav los pab ua zaub mov rau lawv, piv txwv li cov taum, nqaij qaib mis, nqaij ntses salmon, lossis qe nyuaj.

• Zaub xam lav cov as-ham

Hall JE. Kev noj haus cov nyiaj tshuav; cov cai ntawm kev pub mis; kev rog thiab nqhis dej; cov vitamins thiab cov zaub mov. Hauv: Hall JE, ed. Guyton thiab Hall Phau Ntawv Qhia Txog Tshuaj Kho MobCov. 13th ed. Philadelphia, PA: Elsevier; 2016: chap 72.

Mason JB. Cov vitamins, lw cov zaub mov, thiab lwm yam micronutrients. Hauv: Goldman L, Schafer AI, eds. Goldman-Cecil TshuajCov. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: tshooj 218.