Neeg tsis noj nqaij noj thaum cev xeeb tub
Zoo Siab
Tus poj niam cev xeeb tub uas yog tus neeg tsis noj zaub ua si tuaj yeem muaj lub cev kom cev xeeb tub thiab muaj lub dag zog zoo, muaj lub cev sib npaug thiab muaj ntau yam khoom noj, nplua nuj nyob hauv cov as-ham thiab calories uas ua rau cov neeg xav tau kev pab ntawm leej niam thiab menyuam.
Ib yam li kev xeeb tub, nws yog ib qho tseem ceeb uas nyob rau theem no nws nrog tus kws kho mob thiab tus neeg noj zaub mov noj haus, kom tsis txhob muaj cov vitamins thiab zaub mov, xws li hlau, vitamin B12 thiab vitamin D, pom muaj feem ntau hauv cov nqaij thiab ntses, uas yog qhov tseem ceeb rau cov menyuam txoj kev loj hlob, yog li zam cov teeb meem xws li ntshav liab, lub cev tsis tshua muaj tub rog thiab cov leeg ntshav tsis zoo.
Noj dab tsi rau lub cev xeeb tub zoo
Hauv cov lus hauv qab no yog cov vitamins thiab minerals uas yog qhov tseem ceeb rau kev loj hlob ntawm tus me nyuam hauv plab thiab cev xeeb tub, qhov koj xav tau niaj hnub yog dab tsi, thiab muaj teeb meem dab tsi tuaj yeem tshwm sim thaum tsis muaj dab tsi:
| Kev noj haus kom tsawg | Cov zaub mov siv | Pom zoo kom noj txhua hnub | Teeb meem vim tsis muaj |
| Vitamin B9 (folic acid)) | Zaub ntsuab, zaub cob pob, zaub qhwv, zaub paj, zaub txhwb qaib, zaub pob, taum, txiv lws suav. | 600 mcg / hnub | Spina bifida, rov ua kom mob hlwb, teeb meem kev txhim kho neural, yug me nyuam hauv plab, lub cev tsis tawm. |
| Vitamin B12 (cobalamin) | Xws li ovolactovegetarians nws tuaj yeem noj cov khoom mis, qe thiab zaub mov muaj zog. Nyob rau hauv cov ntaub ntawv ntawm tus neeg tsis noj nqaij nruj, tsim nyog yuav tsum tau tsim nyog. | 2.6 mcg / hnub | Kev loj hlob qeeb qeeb, yug me nyuam hauv plab, ua kom ntshav khov, tsis muaj ntshav siab. |
| Vitamin D | Yog li ntawm ovolactovegetarian nws tuaj yeem noj cov khoom noj muaj zog thiab cov qe. Nyob rau hauv cov ntaub ntawv ntawm tus neeg tsis noj nqaij nruj, tsim nyog yuav tsum tau tsim nyog. | 10 mcg / hnub | Osteomalacia en la madre thaum lub sijhawm yug menyuam, lub cev tsis muaj ceeb thawj, lub cev hauv lub cev neonatal hypocalcemia thiab txha hniav laus ntshav. |
| Tshuaj calcium | Tus kheej ntawm ovolactovegetarian nws tuaj yeem noj cov khoom noj mis nyuj. Txheem ntawm cov neeg tsis noj nqaij nruj koj tuaj yeem noj cov zaub tsaus, noob hnav, noob hnav, noob txiv lossis taum. | 1000 mg / hnub | Ncua kev loj hlob ntawm tus me nyuam hauv plab thiab niam tawg. |
| Hlau | Nws tuaj yeem ua tiav nrog cov zaub xws li taum, taum, chickpeas, qe (ovolactovegetarian), cov zaub mov uas muaj zog, cov qhob cij nplej, cov zaub ntsuab ntsuab. Nws yog ib qho tseem ceeb kom noj cov zaub mov muaj ntau nyob rau hauv cov vitamin C kom txaus siab rau kev nqus ntawm hlau hauv cov hnyuv theem. | 30 mg / hnub | Mob ntshav liab, yug ntxov thiab yug menyuam hauv plab qeeb. |
| Zinc | Pom tsuas yog hauv cov noob taum, thiab Brazil txiv ntoo. | 15 mg / hnub | Tsawg tus me nyuam yug hauv plab, niam lub siab tawg, muaj kev pheej hmoo tuag hauv tus menyuam mos. |
| Omega 3 | Cov roj flaxseed, noob flaxseed, avocado, roj nkauj txiv roj ntxiv, txiv ntoo, chia thiab txiv hmab txiv ntoo qhuav hauv feem ntau. | 1400 mg / hnub | Muaj feem xyuam nrog nce uterine contraction thiab yug menyuam ntxov. |
Nws kuj tseem ceeb kom txo qis noj ntsev thiab kev lag luam kev lag luam nplua nuj hauv sodium los txhawb kev nqus ntawm calcium nyob rau hauv txoj hnyuv thiab kom tsis txhob muaj kua dej hauv lub cev.
Txheeb xyuas cov yeeb yaj kiab hauv qab no rau cov lus qhia ntxiv los ntawm tus neeg noj khoom haus:
Thaum yuav txhawb nqa
Qhov yuav tsum tau niaj hnub rau cov vitamins thiab cov zaub mov no yuav txawv nyob ntawm seb tus poj niam cev xeeb tub puas muaj zaub mov tsis zoo lossis tsis zoo. Yog li nws yog ib qho tseem ceeb uas yuav tsum tau mus cuag kws kho mob los ua qhov kev sim ntsuas kom pom tias muaj khoom noj khoom haus tsis haum.
Txawm li cas los xij, feem ntau, tus kws kho mob yuav pom zoo kom ntxiv cov vitamins no kom tiv thaiv tau zaub mov tsis haum rau yav tom ntej.
Cov lus qhia kom cev xeeb tub zoo
Nws yog ib qho tseem ceeb kom tswj kev noj zaub mov kom sib luag thiab sib txawv uas ua rau koj tau txais tag nrho cov as-ham uas tsim nyog rau kev xeeb tub zoo, qee cov lus qhia yog:
- Siv qee qhov kev tawm dag zog tsis tu ncua thiab ntawm qhov tsawg los yog nruab nrab, xws li taug kev lossis ua dej aerobics;
- Txhob haus 2 L lossis ntau dua ntawm cov dej nyob rau ib hnub;
- Noj 3 pluas zaub mov tseem ceeb thiab ntau 2-3 khoom txom ncauj;
- Txwv tsis pub haus kas fes rau 2-3 khob ib hnub, vim tias nws yog qhov ua kom lub cev ntog tawm ntawm lub plab;
- Tswj qhov hnyav, ua qhov zoo tagnrho muab tso rau qhov hnyav 0.5 kg ib lub lim tiam;
- Tiv thaiv kom tsis txhob noj cov khoom qab zib;
- Tsis txhob noj cov chees xws li brie, camembert, roquefort thiab pates tus neeg tsis noj nqaij, vim tias lawv yuav muaj cov npe listeria;
- Zam kev noj haus ntawm qee yam ntoo ntuj ntoo xws li cinnamon thiab rue. Saib teas uas tus poj niam cev xeeb tub yuav tsum tsis txhob noj;
- Txhob haus cawv thiab luam yeeb.
Kev noj zaub mov zoo rau lub cev muaj peev xwm ua kom muaj kev noj qab haus huv nyob rau hauv txhua theem ntawm lub neej, suav nrog kev xeeb tub, tab sis kev saib xyuas yug menyuam nrog cev xeeb tub thiab khoom noj khoom haus yog qhov tseem ceeb kom muaj kev noj qab haus huv ntawm tus menyuam thiab leej niam.
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