Yuav noj cov zaub mov muaj txiaj ntau li cas hlau thiaj kho tau ntshav liab
Zoo Siab
Txhawm rau tawm tsam kev noj haus tsis muaj hlau, tseem hu ua iron deficiency anemia, nws raug nquahu kom nce kev noj zaub mov nplua nuj hauv cov zaub mov no, piv txwv li nqaij thiab zaub, piv txwv. Yog li, muaj txaus ncig lub cev hlau muaj peev xwm ntawm constituting hemoglobin, rov ua oxygen thauj hauv cov ntshav thiab txo cov tsos mob.
Kev mob ntshav tsis muaj zog yog tshwm sim ntau rau cov neeg tsis muaj zog, cov menyuam yaus hauv theem loj hlob thiab tus uas tsis muaj zaub mov tsis txaus thiab hauv cov poj niam cev xeeb tub. Qhov zoo tshaj plaws hlau rau lub cev yog dab tsi yog tam sim no nyob rau hauv cov zaub mov ntawm cov tsiaj keeb kwm, vim nws yog nqus rau hauv ntau dua los ntawm txoj hnyuv. Ntxiv rau, cov zaub mov muaj protein ntau, xws li txiv kab ntxwv, kiwi thiab txiv puv luj, pab kom muaj zog ntawm cov hlau hauv lub cev.
Cov zaub mov muaj hlau ntau
Nws yog ib qho tseem ceeb tias cov zaub mov muaj protein ntau ntawm cov tsiaj thiab keeb kwm zaub tau noj txhua hnub, vim yog li no thiaj li muaj cov hlau txaus nyob hauv ntshav.
Qee cov khoom noj muaj txiaj ntsig hlau uas tsim nyog rau cov neeg ua haujlwm tsis txaus siab yog daim siab, lub siab, nqaij, nqaij ntses, oats, hmoov txhuv nplej tag nrho, mov ci, coriander, taum, lentils, kua taum, noob hnav thiab flaxseed, piv txwv. Nrhiav kom paub lwm yam zaub mov muaj hlau nplua nuj.
Tsis tas li ntawd, nws yog ib qho tseem ceeb kom noj cov zaub mov uas pab txhawb kom nqus hlau hauv lub cev, xws li cov txiv hmab txiv ntoo thiab kua txiv nplua nuj nyob hauv cov vitamin C, xws li txiv kab ntxwv, mandarin, txiv puv luj thiab txiv qaub, piv txwv. Saib ntawm qee yam kua txiv cov zaub mov hauv lub cev tsis muaj ntshav.
Cov ntawv qhia ua zaub mov rau lub cev tsis muaj ntshav
Cov lus hauv qab no qhia ib qho piv txwv ntawm cov neeg noj zaub mov uas muaj 3-hnub ua noj kom ntshav qab zib.
| Khoom txom ncauj | Hnub 1 | Hnub 2 | Hnub 3 |
| Noj tshais | 1 khob mis nyuj nrog 1 tablespoon ntawm flaxseed + wholemeal qhob cij nrog butter | 180 ml ntawm yogurt tsis yooj yim nrog cov whole cereal | 1 khob mis nyuj nrog 1 xim ntawm chocolate kua zaub + 4 tag nrho cov ci nrog cov txiv hmab txiv ntoo tsis qab zib |
| Noj tshais | 1 Kua + 4 Maria khaub noom | 3 lub txiv ntseej + 3 tag nrho cov ci | 1 tus txiv moj coos + 4 cov tshuab tawg pleb |
| Noj su noj hmo | 130 g ntawm nqaij + 4 col ntawm xim av mov + 2 col ntawm taum kua zaub + nyias nrog 1 col ntawm lub noob hnav + 1 txiv kab ntxwv | 120 g ntawm daim siab steak + 4 col ntawm kua zaub ci kua zaub + zaub xam lav nrog 1 col ntawm linseed kua zaub + 2 slices ntawm pineapple | 130 g ntawm nqaij qaib nrog daim siab thiab lub siab + 4 col ntawm cov kua zaub mov + 2 col ntawm lentil + zaub xam lav nrog 1 col ntawm lub noob hnav kua zaub + kua txiv cashew |
| Noj su txom ncauj | 1 lub mis nyeem qaub dawb + tseem mov ci ncuav nrog nqaij qaib ntxhw | 1 khob mis + 4 tag nrho cov ci nrog ricotta | 1 lub mis nyeem qaub ncaj + 1 qhob cij wholemeal nrog butter |
Nws yog ib qho tseem ceeb kom nco ntsoov tias cov khoom noj uas muaj calcium, xws li mis nyuj, kua mis nyeem qaub los yog tshij, yuav tsum tsis txhob noj ua ke nrog cov khoom noj uas muaj hlau, vim tias calcium yuav cuam tshuam kev nqus hlau los ntawm lub cev. Hauv cov neeg tsis noj nqaij, noj haus zoo tshaj plaws ntawm cov hlau, uas yog tsiaj noj zaub mov, tsis tau noj thiab, yog li ntawd, cov hlau tsis muaj peev xwm tshwm sim ntau.
Kuj tseem pom qee cov lus qhia txhawm rau kho mob qog ntshav.
Txheeb xyuas lwm cov lus qhia hauv cov yeeb yaj kiab hauv qab no ntawm kev pub mis noj kom ntshav khov:
Peb Qhia Koj Kom Pom
Avocados tuaj yeem txhim kho kev noj qab haus huv ntawm koj cov tawv nqaij?
