Kev pub mis rau menyuam hauv plab yog li cas

Zoo Siab

• Cov khoom noj uas yuav tsum tau noj thaum cev xeeb tub
• Cov Khoom Noj Kom Tsis Zam Txim
• Cov ntawv qhia zaub mov xaiv hauv cev xeeb tub

Nws yog ib qho tseem ceeb tias thaum cev xeeb tub tus poj niam muaj kev noj zaub mov zoo thiab muaj txhua yam khoom noj tsim nyog rau leej niam txoj kev noj qab haus huv thiab menyuam kev loj hlob. Kev noj haus yuav tsum muaj protein ntau, txiv hmab txiv ntoo thiab zaub, thiab yuav tsum muaj cov zaub mov muaj folic acid, iron, calcium, zinc, omega-2, vitamin A thiab vitamin B12.

Vim li no, kev noj zaub mov kom zoo yog qhov tseem ceeb kom tau txais txiaj ntsig kev noj zaub mov zoo ntawm tus poj niam thiab tus me nyuam hauv plab, ntxiv rau qhov tseem ceeb los pab npaj leej niam lub cev yug menyuam thiab ua kom lub mis tawm.

Cov khoom noj uas yuav tsum tau noj thaum cev xeeb tub

Cov khoom noj thaum cev xeeb tub yuav tsum muaj cov khoom noj muaj txiaj ntsig, zaub, txiv hmab txiv ntoo, mis nyuj thiab khoom noj siv mis, legumes, ntses thiab nqaij ntshiv, xws li qaib cov txwv thiab nqaij qaib. Nws yog ib qho tseem ceeb ntawm cov khoom noj uas tau npaj ua grilled lossis faus, zam cov zaub mov kib, zaub mov ua tiav, zaub mov khov thiab npaj ua noj.

Tsis tas li, nws yog ib qho tseem ceeb kom suav nrog hauv koj cov zaub mov noj txhua hnub uas muaj cov vitamins thiab minerals uas tseem ceeb rau kev noj qab haus huv ntawm leej niam thiab tus menyuam, xws li:

• Vitamin A: carrots, taub dag, mis nyuj, yogurt, qe, txiv nkhaus taw, zaub cob pob thiab kua txob daj;
• B12 Vitamin: khoom noj siv mis, qe thiab zaub mov muaj zog;
• Omega 3: flaxseed roj, flaxseed noob, avocado, ntxiv nkauj xwb tus txiv roj roj, txiv ntoo, chia thiab txiv hmab txiv ntoo qhuav;
• Calcium: cov khoom noj siv mis, zaub tsaus, noob hnav thiab txiv hmab txiv ntoo qhuav, xws li walnuts;
• Zinc: taum thiab txiv hmab txiv ntoo qhuav xws li txiv ntoo Brazil, txiv laum huab xeeb, txiv ntoo ua noob txiv thiab walnuts;
• Hlau: noob taum, taum pauv, chickpeas, qe, cereals, qhob cij xim av thiab cov zaub ntsuab thiab nplooj;
• Folic acid: spinach, zaub cob pob, kale, asparagus, zaub pob, taum thiab txiv lws suav.

Ntxiv rau, kev noj protein yog qhov tseem ceeb rau kev tsim cov ntaub so ntswg rau leej niam thiab tus menyuam, tshwj xeeb tshaj yog nyob rau peb lub hlis kawg ntawm kev xeeb tub. Tag nrho cov khoom noj haus no yog qhov tseem ceeb los tiv thaiv teeb meem xws li kev yug ntxov, tsis muaj ntshav, lub cev tsis tshua rog, ncua kev loj hlob thiab tsis ua haujlwm, piv txwv.

Cov Khoom Noj Kom Tsis Zam Txim

Qee yam khoom noj uas yuav tsum zam hauv cev xeeb tub yog:

• Ntses nrog cov muaj mercury siab dua: nws yog ib qho tseem ceeb rau cov poj niam noj ntses tsawg kawg ob zaug hauv ib lub lim tiam, txawm li cas los xij lawv yuav tsum zam cov uas muaj mercury, xws li tuna thiab swordfish, vim muaj cov mercury hla cov teeb meem placental thiab tuaj yeem cuam tshuam tus menyuam txoj kev loj hlob paj hlwb;
• Nqaij nyoo, ntses, qe thiab nqaij nruab deg: nws yog ib qho tseem ceeb tias cov zaub mov no tau siav zoo, txij li thaum noj cov nqaij nyoos lawv tuaj yeem ua rau qee yam zaub mov lom, ntxiv rau qhov kev pheej hmoo ntawm toxoplasmosis;
• Tsis zoo ntxuav cov txiv hmab txiv ntoo thiab zaub, kom zam kev lom khoom noj;
• Cawv dej cawv:kev haus dej haus cawv thaum cev xeeb tub yog cuam tshuam nrog kev loj hlob qeeb thiab kev loj hlob ntawm tus menyuam;
• Khoom qab zib tsim uas feem ntau pom muaj nyob rau hauv kev noj zaub mov noj lossis khoom siv hluav taws xob me me, vim qee qhov tsis muaj teebmeem lossis nws tsis paub yog tias lawv tuaj yeem cuam tshuam nrog kev loj hlob ntawm tus menyuam.

Hauv kas fes thiab cov khoom noj muaj caffeine, tsis muaj kev pom zoo ntawm qhov no, txawm li cas los xij nws raug nquahu kom haus 150 rau 300 mg ntawm caffeine ib hnub, nrog 1 khob ntawm 30 ml espresso muaj kwv yees li 64 mg ntawm caffeine txog. Txawm li cas los xij, nws yog qhov qhia tias yuav tsum zam, vim tias caffeine tuaj yeem hla lub cev thiab ua rau muaj kev hloov pauv hauv kev txhim kho ntawm lub cev xeeb tub.

Ntxiv rau, muaj qee cov tshuaj yej uas tsis pom zoo thaum cev xeeb tub vim hais tias cov kev cuam tshuam tsis paub thaum cev xeeb tub lossis vim tias lawv cuam tshuam nrog kev rho menyuam. Pom cov teas twg tsis pom zoo nyob hauv kev xeeb tub.

Cov ntawv qhia zaub mov xaiv hauv cev xeeb tub

Cov lus hauv qab no qhia cov piv txwv ntawm 3 hnub rau tus poj niam cev xeeb tub uas tsis muaj teeb meem kev noj qab haus huv:

Cov ntawv qhia zaub mov no tsis tau hais kom ntau npaum li cas vim tias nws nyob ntawm tus poj niam lub cev hnyav, txawm li cas los xij nws ua ke ob peb yam zaub mov uas muaj cov zaub mov tsim nyog rau cev xeeb tub. Tsis tas li ntawd, nws yog ib qho tseem ceeb uas thaum nruab hnub cov poj niam cev xeeb tub haus 2 rau 2.5L dej ib hnub.

Nov yog yam khoom noj kom koj lub cev yuag tawm thaum lub cev xeeb tub.