Noj dab tsi thaum cev xeeb tub rau menyuam yaus kom nce phaus ntau dua

Zoo Siab

• Cov nqaijrog: nqaij, qe thiab mis nyuj haus
• Cov rog zoo: cov txiv ntseej roj, cov noob thiab noob txiv
• Vitamin thiab cov zaub mov: cov txiv hmab txiv ntoo, zaub thiab nplej
• Ntawv qhia zaub mov rau tus menyuam kom hnyav

Txhawm rau nce tus menyuam lub cev qhov hnyav nce thaum cev xeeb tub, ib qho yuav tsum nce kev noj zaub mov uas muaj protein ntau, xws li nqaij, nqaij qaib thiab qe, thiab cov khoom noj muaj nplua nuj zoo, xws li txiv ntoo, txiv roj roj thiab flaxseed.

Lub cev nyhav ntawm lub cev me me vim los ntawm ntau qhov laj thawj, xws li teeb meem nrog lub cev ntawm tus menyuam lossis ntshav liab, thiab tuaj yeem ua rau muaj kev phom sij thaum cev xeeb tub thiab yug menyuam, xws li kev yug menyuam ntxov thiab muaj kev pheej hmoo kis mob ntxiv tom qab yug menyuam.

Cov nqaijrog: nqaij, qe thiab mis nyuj haus

Khoom noj muaj protein ntau mas yog cov tsiaj keeb kwm, xws li nqaij, nqaij qaib, ntses, qe, tshij, mis thiab kua mis nyeem yog ntuj. Lawv yuav tsum tau noj ntawm txhua pluas noj ntawm lub hnub thiab tsis yog thaum noj su thiab hmo ua ke, vim tias nws yooj yim rau kev nce tshais thiab khoom noj txom ncauj nrog yogurt, qe thiab cheese.

Proteins yog cov khoom noj khoom haus tsim nyog rau kev tsim cov plab hnyuv siab raum thiab cov nqaij hauv lub cev, ntxiv rau kev lav ris rau kev thauj cov pa oxygen thiab cov khoom noj muaj ntshav hauv leej niam thiab tus menyuam. Saib cov npe ntawm cov zaub mov muaj protein ntau.

Cov rog zoo: cov txiv ntseej roj, cov noob thiab noob txiv

Cov rog yog cov muaj nyob hauv cov zaub mov xws li cov roj txiv ntseej ntxiv, cov txiv laum huab xeeb, cov txiv ntseej Brazil, txiv laum huab xeeb, txiv laum huab xeeb, ntses liab, ntses ntses, sardines, chia thiab noob flax. Cov zaub mov no yog cov nplua nuj omega-3s thiab cov rog uas pab txhawb kev loj hlob ntawm lub cev thiab kev loj hlob ntawm tus menyuam lub hlwb thiab lub hlwb.

Ntxiv nrog rau kev noj cov zaub mov no, nws tseem yog ib qho tseem ceeb kom tsis txhob noj cov zaub mov trans thiab cov roj zaub hydrogenated, uas cuam tshuam rau tus menyuam txoj kev loj hlob. Cov rog no tau pom nyob hauv cov zaub mov tiav xws li biscuits, margarines, npaj cov txuj lom, khoom noj txom ncauj, ncuav mog qab zib thiab khoom noj khov uas tau npaj cia.

Vitamin thiab cov zaub mov: cov txiv hmab txiv ntoo, zaub thiab nplej

Cov vitamins thiab minerals yog qhov tseem ceeb rau kev ua haujlwm ntawm cov metabolism thiab kev loj hlob ntawm tus me nyuam hauv plab, yog qhov tseem ceeb rau kev ua haujlwm xws li kev thauj cov pa, kev tsim kho lub zog thiab kev sib kis ntawm cov leeg.

Cov khoom noj no tau pom muaj nyob hauv cov txiv hmab txiv ntoo, zaub, thiab cov noob nplej ntau ntau, xws li cov nplej xim av, mov ci, taum thiab lentils. Nws tseem yog ib qho tseem ceeb rau sau tseg tias qee zaum kws kho mob xeeb tub lossis khoom noj khoom haus tuaj yeem sau cov tshuaj vitamin kom zoo thaum cev xeeb tub, kom ua tiav cov zaub mov hauv cov zaub mov noj. Tshawb nrhiav cov vitamins twg haum rau cov poj niam cev xeeb tub.

Ntawv qhia zaub mov rau tus menyuam kom hnyav

Cov lus hauv qab no qhia cov piv txwv ntawm cov ntawv qhia zaub mov 3-hnub los txhawb tus menyuam qhov hnyav nce thaum cev xeeb tub:

Txhawm rau kom muaj kev tswjhwm zoo dua rau kev loj hlob ntawm tus menyuam hauv plab, nws yog ib qho tseem ceeb rau kev saib xyuas ua ntej yug menyuam, kom muaj kev kuaj ntshav thiab kuaj ntshav tsis tu ncua thiab nrog tus kws saib xyuas mob xeeb tub.