Yuav ua li cas kom tsis txhob muaj cov khoom noj muaj txiaj ntsig hauv Cov Neeg Tsis Noj Noj

Zoo Siab

• Tshuaj calcium
• Hlau
• Omega 3
• B12 vitamin
• Vitamin D
• Tus neeg tsis noj dab tsis yuav tsum tau noj
• Hom teeb meem ntawm cov neeg tsis noj nqaij noj

Txhawm rau zam txhua hom kev noj zaub mov tsis zoo thaum xav tias cov neeg tsis noj zaub tsis zoo, koj yuav tsum tau nce ntau yam zaub mov noj thiab siv cov tswv yim xws li kev noj zaub ntau nyob rau hauv cov hlau ua ke nrog cov khoom noj uas yog cov vitamins C, xws li txiv kab ntxwv, vim tias cov vitamin no ua rau kom nqus tau ntau ntxiv ntawm hlau hauv lub cev.

Feem ntau, cov neeg tsis noj zaub yuav tsum paub txog kev noj zaub mov calcium, hlau, omega-3, vitamin B12 thiab vitamin D, vim tias lawv yog zaub mov noj uas muaj zaub mov ntau hauv cov tsiaj keeb kwm. Ib qho ntxiv, kev noj haus kuj tseem tuaj yeem pab txhawb ntxiv los ntawm kev noj haus ntawm Cov Khoom Noj Khoom Noj, uas yog cov nplua nuj nyob hauv cov protein, fibers, B vitamins thiab minerals.

Nov yog cov khoom noj muaj txiaj ntsig zoo yuav tsum tau ceev faj hauv kev noj zaub mov noj thiab qhov twg pom lawv hauv cov khoom noj ntawm cov nroj tsuag keeb kwm:

Tshuaj calcium

Cov calcium tuaj yeem nrhiav tau nyob rau hauv cov nyuj cov mis thiab nws cov txiaj ntsig, nrog rau cov zaub hauv mis, xws li kua taum pauv thiab almonds, muaj cov calcium ntau ntxiv, thiab nws yog qhov yuav tsum tau kuaj xyuas cov ntaub ntawv no ntawm daim ntawv lo.

Ntxiv rau, cov khoom noj no muaj nyob rau hauv cov zaub ntsuab xws li kale, zaub cob pob thiab okra, txiv hmab txiv ntoo qhuav, txiv ntoo, Walnut, almonds, hazelnuts, taum, chickpeas, taum pauv, taum paj, taum pauv thiab lentils.

Hlau

Yuav kom ua tau raws li cov kev xav tau cov hlau, cov neeg tsis noj nqaij yuav tsum yog cov zaub ntsuab ntsuab tsaus, xws li kale, txiv hmab txiv ntoo qhuav, noob xws li taub dag thiab noob hnav, lentils, chickpeas, taum pauv thiab taum paj.

Ntxiv rau, nws yog ib qho tseem ceeb kom noj cov zaub mov muaj txiaj ntsig zoo ntawm vitamin C, xws li txiv kab ntxwv, txiv puv luj thiab acerola, nyob hauv tib pluas mov uas muaj cov khoom noj nrog hlau, vim tias qhov no nce ntxiv kev nqus ntawm hlau hauv plab hnyuv. Saib cov lus qhia ntxiv txog yam Cov neeg tsis noj zaub yuav tsum noj dab tsi kom tiv thaiv kom tsis txhob muaj ntshav txhaws.

Omega 3

Hauv cov zaub mov ntawm cov nroj tsuag keeb kwm, lub hauv paus tseem ceeb ntawm omega-3 yog roj flaxseed, thiab koj yuav tsum haus 1 diav ntawm cov roj no ib hnub rau cov menyuam yaus thiab cov laus, 2 diav rau cov poj niam cev xeeb tub thiab pub niam mis.

Ntxiv rau, cov txiv ntoo no tseem tuaj yeem pom hauv chia cov noob thiab cov roj txiv ntoo, xws li txiv ntoo thiab txiv ntseej.

B12 vitamin

Cov vitamins no pom nyob hauv cov zaub mov tsiaj, xws li ntses, daim siab thiab lub siab, thiab nws yog ib qho tsim nyog rau cov neeg tsis noj zaub noj kom noj cov tshuaj B12 kom tau raws li lawv xav tau.

Vitamin D

Lub hauv paus tseem ceeb ntawm cov vitamin no hauv cov zaub mov yog cov ntses thiab qe, tab sis feem ntau ntawm cov vitamin D uas xav tau los ntawm lub cev yog tsim los ntawm kev cuam tshuam nrog tshav ntuj ntawm daim tawv nqaij.

Yog li, xav kom muaj cov khoom lag luam zoo, koj yuav tsum nyob hauv lub hnub rau 15 feeb txog 1 teev hauv ib hnub, tsis tas siv tshuaj pleev thaiv hnub. Saib Yuav ua li cas sunbathe zoo los tsim Vitamin D

Tus neeg tsis noj dab tsis yuav tsum tau noj

Hom teeb meem ntawm cov neeg tsis noj nqaij noj

Ntxiv rau kev xyuam xim nrog qee cov khoom noj muaj txiaj ntsig, nws kuj tseem ceeb kom paub txog kev noj zaubmov ntau ntau hauv cov zaub tsis muaj zaub mov, vim nws muaj nplua nuj nyob hauv cov hmoov nplej, qos yaj ywm, nplej zom, txhuv xws li txhuv thiab quinoa, cov noob thiab cov keeb kwm xws li noob taum thiab taum pauv.

Kev siv cov khoom noj ua si thiab khoom qab zib ntau dhau hauv cov zaub mov thiab cov khoom noj dhau los tuaj yeem ua rau nce phaus thiab cov teeb meem xws li mob ntshav qab zib thiab rog rog.

Tsis tas li ntawd, nws tseem yog qhov tseem ceeb uas yuav tsum tau hais txog qhov yuav tsum tau noj tsawg kawg 2 litres ntawm cov dej ib hnub, vim cov khoom noj cog muaj cov nplua nuj nyob hauv fiber ntau, uas tuaj yeem ua rau cem quav thiab mob plab thaum noj dej tsis txaus.

Yog xav paub ntxiv txog qhov kev ua neej no, kuj saib:

• Muaj protein ntau rau cov neeg tsis noj nqaij
• Qhov zoo thiab qhov tsis zoo los ntawm kev ua Neeg tsis noj nqaij