Yuav ua li cas thiaj li muaj lub cev xeeb tub

Zoo Siab

• Tus poj niam cev xeeb tub xav tau pes tsawg calories ib hnub twg
• Cov khoom noj khoom haus tseem ceeb hauv cev xeeb tub
• Muaj pes tsawg phaus tuaj yeem muab tus poj niam cev xeeb tub tso rau ntawm hnyav

Cov lus qhia kom paub tseeb tias lub cev xeeb tub noj qab haus huv yog nyob ntawm kev noj zaub mov kom zoo, uas ntxiv rau kev ua kom lub cev hnyav txaus rau leej niam thiab tus menyuam, tiv thaiv cov teeb meem uas feem ntau tshwm sim thaum cev xeeb tub, xws li ntshav lossis cramps, uas tuaj yeem ua rau tsis zoo ntawm lub neej niam thiab menyuam.

Cov kev xav tau ntawm cov protein, cov vitamins thiab zaub mov muaj ntau ntxiv thaum cev xeeb tub thiab, yog li ntawd, nws yog ib qho tseem ceeb kom noj cov zaub mov muaj txiaj ntsig zoo, kom tus menyuam tau txais tag nrho cov khoom noj khoom haus nws xav tau los txhim kho zoo kawg nkaus kom paub meej tias nws muaj txoj kev txhim kho kev xav, txwv tsis pub tsawg hnyav thaum yug thiab txawm tias muaj qhov tsis tseeb, xws li tus txha caj qaum (spina bifida).

Tus poj niam cev xeeb tub xav tau pes tsawg calories ib hnub twg

Txawm hais tias leej niam lub caloric xav tau nce ntxiv tsuas yog 10 calories nyob rau ib hnub hauv thawj peb lub hlis, thaum lub sijhawm thib ob lub sijhawm nce txhua hnub nce mus txog 350 Kcal thiab nyob rau lub sijhawm 3 lub hlis ntawm cev xeeb tub nws nce mus txog ntawm 500 Kcal ib hnub.

Cov khoom noj khoom haus tseem ceeb hauv cev xeeb tub

Thaum cev xeeb tub, txhawm rau kom muaj kev txhim kho zoo ntawm tus menyuam thiab leej niam txoj kev noj qab haus huv nws yog qhov yuav tsum tau noj ntau dua ntawm qee cov as-ham, feem ntau yog folic acid, magnesium, hlau, iodine, zinc thiab selenium.

• Folic acid - Kev txhawb nqa cov tshuaj folic acid yuav tsum tau pib tsawg kawg 3 lub hlis ua ntej cev xeeb tub, hauv qab cov lus qhia kho mob, kom tsis txhob muaj kev cuam tshuam tsis zoo hauv menyuam yaus thiab tsuas yog yuav tsum txiav tawm thaum tus kws kho mob pom zoo. Saib lwm cov zaub mov muaj folic acid ntau nyob ntawm: Cov khoom noj muaj folic acid ntau.
• Selenium thiab zinc - Txhawm rau kom muaj nuj nqis ntawm selenium thiab zinc tsuas yog noj cov txiv ntoo Brazil txhua hnub. Qhov ntuj tshwj xeeb ntxiv no pab tiv thaiv kom tsis txhob pom qhov tsis ua haujlwm hauv menyuam yaus thiab ua haujlwm ntawm cov thyroid tsis ua haujlwm.
• Iodine - Txawm hais tias qhov nyiaj ntawm iodine ntau dua thaum cev xeeb tub, nws tsis tshua muaj qhov tsis txaus ntawm cov pob zeb hauv av no thiab, yog li ntawd, nws tsis tas yuav ntxiv vim nws muaj nyob rau hauv ntsev ntsev iodized.
• Hlau nplaum - Yuav kom ua tiav cov txiaj ntsig zoo ntawm magnesium thaum cev xeeb tub, muaj vitamin nrog 1 khob mis nyuj, 1 txiv tsawb thiab 57 g ntawm cov noob taub dag hauv av, uas muaj 531 calories thiab 370 mg ntawm magnesium, tuaj yeem muab ntxiv rau hauv cov zaub mov noj.
• Cov protein - Piv txwv kom noj cov protein ntau uas yuav tsum muaj thaum cev xeeb tub tsuas yog ntxiv 100 g ntawm nqaij lossis 100 g ntawm kua thiab 100 g ntawm quinoa xwb. Yuav kom kawm paub ntau ntxiv saib: Cov khoom noj muaj protein ntau.

Kev txhawb nqa ntawm cov khoom noj khoom haus no tseem tuaj yeem ua tiav hauv cov ntsiav tshuaj, raws li kev pom zoo kho mob.

Lwm cov vitamins, xws li A, C, B1, B2, B3, B5, B6 lossis B12, kuj tseem ceeb thaum cev xeeb tub, tab sis lawv cov ntau tau yooj yim mus txog los ntawm kev noj zaub mov noj thiab tsis muaj kev txhawb nqa ntxiv.

Saib ntxiv: Cov tshuaj vitamin zoo rau cov poj niam cev xeeb tub.

Muaj pes tsawg phaus tuaj yeem muab tus poj niam cev xeeb tub tso rau ntawm hnyav

Yog tias, ua ntej cev xeeb tub, leej niam muaj qhov hnyav li qub, nrog BMI ntawm 19 thiab 24, nws yuav tsum tso nws qhov hnyav ntawm 11 mus rau 13 kilos thoob plaws hauv lub cev xeeb tub. Qhov no txhais tau tias qhov hnyav nce ntawm 1 mus rau 2 kg hauv thawj peb lub hlis ntawm kev xeeb tub, hauv lub hlis thib ob nce ntxiv ntawm 4 txog 5 kg, thiab lwm 5 lossis 6 kilos tom qab 6 lub hlis kom txog thaum yug tus me nyuam, hauv peb lub hlis thib peb Cov.

Yog tias leej niam, ua ntej cev xeeb tub, muaj BMI ntawm qis dua 18, qhov hnyav nce zoo yog nyob nruab nrab ntawm 12 txog 17 kg rau 9 lub hlis kev xeeb tub. Ntawm qhov tod tes, yog tias tus niam rog dhau rog nrog BMI ntawm 25 thiab 30 lub cev nyhav zoo yog nyob ib puag ncig 7 kg.

Xim: Qhov laij no tsis haum rau ntau lub cev xeeb tub.

Saib seb yuav ua li cas los tswj kom lub cev xeeb tub muaj kev noj qab haus huv tom qab hnub nyoog 30 xyoo hauv: Saib xyuas lub sijhawm cev xeeb tub pheej hmoo.