10 Yam Zoo Rau Kev Noj Qab Nyob Zoo Niam Txiv Yuav Tsum Qhia Lawv Cov Menyuam

Zoo Siab

• Cwj pwm 1: Ua kom muaj xim noj
• Cwj pwm 2: Tsis txhob tseg tshais
• Cwj pwm 3: Xaiv kev nyiam ua si
• Cwj Pwm 4: Tsis txhob ua ib lub qos yaj ywm
• Cwj Pwm 5: Nyeem txhua hnub
• Cwj pwm 6: Haus dej, tsis yog dej qab zib
• Cwj pwm 7: Saib rau ntawm daim ntawv lo (zaub mov noj zaub mov, tsis tsim qauv)
• Cwj pwm 8: Txaus siab rau tsev neeg noj hmo
• Cwj pwm 9: Siv sijhawm nrog cov phooj ywg
• Cwj Pwm 10: Nyob qhov zoo

Niam txiv pearls ntawm kev txawj ntse

Ua niam txiv, koj hla ntau dua cov gene rau koj cov menyuam. Menyuam yaus khaws koj tus cwj pwm dhau - ob qho tib si tsis zoo.

Qhia rau koj cov menyuam tias koj mob siab rau lawv los ntawm sib qhia cov lus nug txog kev noj qab haus huv uas lawv yuav nqa nrog lawv ntev tom qab koj tuaj yeem nqa lawv.

Cwj pwm 1: Ua kom muaj xim noj

Noj zaub mov ntawm cov xim sib txawv tsis yog kev lom zem - nws kuj muaj txiaj ntsig kev noj qab haus huv thiab. Pab koj cov menyuam nkag siab txog khoom noj muaj txiaj ntsig xws li tus duab zaj sawv ntawm cov khoom noj muaj xim hauv lawv cov zaub mov ib txwm noj.

Nws tsis txhais tau tias txhua qhov yuav tsum noj ntau yam. Tab sis koj yuav tsum tau ua ib qho kev rau siab los mus sib xyaw ntawm ntau cov txiv hmab txiv ntoo thiab zaub ntawm cov hues sib txawv rau hauv lawv cov zaub mov noj. Cia cov xim nyob ntawm liab, xiav, thiab txiv kab ntxwv, mus rau daj, ntsuab, thiab dawb.

Cwj pwm 2: Tsis txhob tseg tshais

Kev coj me nyuam mus noj mov hauv cov me nyuam ib txwm muaj peev xwm pab ua rau nws yuav ua rau koj cov me nyuam pheej coj tus cwj pwm no tawm thaum lawv loj dua. Qhia lawv tias noj tshais zoo:

• ncaws tawm pib lawv lub hlwb thiab lub zog
• pab kom lawv muaj zog
• ceev cov kab mob uas mob tom bay

Tsev Kawm Ntawv Kho Mob Harvard lees paub tias kev mus noj tshais tsis cuam tshuam nrog plaub muaj feem yuav rog. Thiab muaj fiber ntau nyob rau hauv ntau cov qhob noom tshais yuav pab txo kev muaj mob ntshav qab zib thiab kab mob plawv. Saib cov ntsiab lus qab zib, tab sis.

Cwj pwm 3: Xaiv kev nyiam ua si

Tsis yog txhua tus menyuam yaus nyiam kis las. Qee tus yuav npau suav chav ua si. Tab sis yog tias lawv pom koj nquag thiab nrhiav kev ua si lawv txaus siab, kev noj qab haus huv thiab lub cev ua tau yooj yim.

Tej zaum lawv yuav xav coj lawv txoj kev nyiam ntawm cov haujlwm no mus ua neeg laus.

Yog tias koj tus menyuam tseem tsis tau pom muaj qhov kev ntaus kis las no, txhawb kom lawv mob siab, thiab ua ub ua no nrog lawv. Tshaj tawm lawv mus rau ntau yam kev ua si xws li ua luam dej, hneev nti lossis qoj ib ce. Lawv tau ua txhua yam los nrhiav qee yam uas lawv nyiam.

Cwj Pwm 4: Tsis txhob ua ib lub qos yaj ywm

Tau menyuam, thiab koj tus kheej, tawm rooj zaum thiab tawm ntawm lub qhov rooj. Mayo Clinic qhia tias cov menyuam yaus saib TV ntau dua li ib teev lossis ob teev hauv ib hnub yuav muaj feem ntau rau cov teebmeem kev noj qab haus huv, suav nrog:

• ua tsis tau zoo hauv tsev kawm ntawv
• coj tus cwj pwm nyuaj, suav nrog teeb meem kev xav thiab kev sib raug zoo thiab saib xyuas cov teeb meem
• rog dhau los yog ceeb thawj
• kev pw tsaug zog tsis xwm yeem, suav nrog teeb meem ntog pw tsaug zog thiab tawm tsam thaum mus pw
• tsawg lub sijhawm ua si

Cwj Pwm 5: Nyeem txhua hnub

Tsim kev txawj nyeem ntawv zoo yog qhov tseem ceeb ntawm koj tus menyuam txoj kev vam meej hauv tsev kawm tam sim no, thiab tom haujlwm tom qab lub neej.

Raws li Cleveland Clinic, nyeem ntawv pab txhim kho tus menyuam qhov kev nyiam tus kheej, kev sib raug zoo nrog niam txiv thiab lwm tus, thiab muaj kev vam meej hauv lub neej tom ntej.

Nws raug nquahu kom koj nyeem ib feem ntawm koj tus menyuam txoj kev ua si thiab mus pw.

Lub Cleveland Clinic tseem qhia tias niaj hnub nyeem ntawv rau menyuam yaus tuaj yeem pib txij li hnub nyoog 6 lub hlis.

Xaiv cov phau ntawv koj cov menyuam nyiam ua kom lawv saib kev nyeem ntawv yam tsis yog haujlwm hauv tsev.

Cwj pwm 6: Haus dej, tsis yog dej qab zib

Koj tuaj yeem ua cov lus yooj yim. Dej yog qhov zoo. Cov dej qab zib tsis zoo.

Txawm hais tias koj cov menyuam tsis nkag siab txhua qhov laj thawj vim li cas cov piam thaj tsis zoo rau lawv, koj tuaj yeem pab lawv nkag siab qhov pib.

Piv txwv, raws li American Heart Association (AHA), qab zib hauv cov dej qab zib tsis muaj cov khoom noj haus zoo. Nws tseem ntxiv cov calories uas tuaj yeem ua rau muaj qhov hnyav. Ntawm qhov tod tes, yog ib qho chaw muaj txiaj ntsig zoo uas tib neeg tsis tuaj yeem nyob tsis tau.

Cwj pwm 7: Saib rau ntawm daim ntawv lo (zaub mov noj zaub mov, tsis tsim qauv)

Koj cov menyuam, tshwj xeeb yog preteens thiab cov hluas, tuaj yeem saib xyuas cov ntawv ntawm lawv cov khaub ncaws. Qhia lawv tias nws muaj lwm yam ntawv sau uas tseem ceeb dua rau lawv kev noj qab haus huv: daim paib khoom noj khoom haus.

Qhia cov me nyuam seb lawv nyiam cov zaub mov ntim muaj cov ntawv lo nrog cov ncauj lus tseem ceeb txog kev noj zaub mov zoo li cas.

Txhawm rau kom tsis txhob dhau ntawm lawv, tsom rau qee qhov tseem ceeb ntawm daim ntawv lo, xws li cov nyiaj hauv ib zaug ntawm:

• calories
• cov rog nyeem thiab trans nqaijrog
• grams qab zib

Cwj pwm 8: Txaus siab rau tsev neeg noj hmo

Nrog lub tsev neeg muaj ntau lub sijhawm, nws tsis yooj yim nrhiav sijhawm los zaum thiab noj mov ua ke. Tab sis nws tsim nyog nws sim.

Raws li University of Florida, kev tshawb fawb qhia pom tias kev sib koom noj zaub mov txhais tau tias:

• tsev neeg cov kev sib raug zoo heev
• menyuam yoog tau zoo dua
• txhua tus noj ntau zaub mov zoo
• cov menyuam yaus yuav tsis rog lossis rog dhau
• cov menyuam yaus yuav tsis qaug rau kev siv yeeb tshuaj lossis dej cawv

Cwj pwm 9: Siv sijhawm nrog cov phooj ywg

Kev ua phooj ywg yog ib qho tseem ceeb rau txoj kev loj hlob zoo ntawm cov me nyuam muaj hnub nyoog kawm ntawv, raws li kev tshawb fawb luam tawm los ntawm.

Ua si nrog cov phooj ywg qhia cov menyuam txoj kev txawj tseem ceeb xws li kev sib txuas lus, kev koom tes, thiab daws teeb meem. Muaj phooj ywg tuaj yeem cuam tshuam lawv cov kev kawm hauv tsev kawm.

Txhawb koj cov menyuam los tsim kev ua phooj ywg thiab ua si nrog cov phooj ywg ntau zaus. Nws yuav teeb tsa lawv nrog kev paub lub neej lawv tuaj yeem kos duab rau xyoo tom ntej.

Cwj Pwm 10: Nyob qhov zoo

Nws yooj yim rau me nyuam yaus yuav poob siab thaum muaj tej yam tsis mus. Pab lawv kawm txog qhov kev ua tsis taus thaum lawv tau ntsib kev poob qab los ntawm qhov uas qhia lawv txog qhov tseem ceeb ntawm kev nyob zoo.

Raws li kev tshawb fawb hauv phau ntawv qhia, cov menyuam yaus thiab cov laus tuaj yeem tau txais txiaj ntsig zoo los ntawm kev xav zoo thiab kev sib raug zoo.

Pab koj cov menyuam tsim kev saib xyuas tus kheej kom muaj lub dag zog thiab muaj lub siab zoo los ntawm kev qhia lawv tias lawv nyiam, muaj peev xwm, thiab tshwj xeeb, tsis hais qhov xwm txheej twg lawv yuav ntsib.