Cov txiaj ntsig thiab ua rau tsis noj nqaij. Cov yam ntxwv ntawm kev hloov pauv mus rau kev noj zaub mov yam tsis muaj cov protein. Cov zaub mov twg tuaj yeem hloov nqaij. Kev noj zaub mov hloov nqaij yog lub sijhawm zoo los txhim kho koj txoj kev noj qab haus huv, txo koj txoj kev pheej hmoo mob qog noj ntshav, thiab poob phaus. Cov nqaij protein tau hloov pauv los ntawm cov zaub mov uas muaj lub zog qis dua, tab sis ua rau lub siab xav puv ntoob ntev. Thiab txhawm rau kom cov zaub mov tsis muaj protein ntau coj los rau cov txiaj ntsig nkaus xwb, nws yog qhov yuav tsum tau saib xyuas qhov sib txawv ntawm kev noj haus.
Cov txiaj ntsig ntawm kev tsis noj nqaij
Ntau yam kab mob ntev xws li kab mob hauv lub raum thiab rog yog qhov laj thawj zoo los hais tias tsis muaj cov protein thiab pib noj nqaij thiab ntses hloov chaw. Nws tau paub zoo tias cov neeg tsis noj nqaij tsis rog thiab tsis tshua muaj hom 2 mob ntshav qab zib thiab kab mob hauv lub plawv.
Hloov cov nqaij protein hauv kev noj zaub mov nrog lwm cov khoom ua kom ntau hauv peb lub cev, ua tsaug rau qhov no, nws tshwm sim:
- Tshem tawm cov plab zom mov … Nqaij siv sijhawm ntev los zom, pab txhawb kev tsim cov co toxins thiab co toxins hauv cov hnyuv. Thaum nws tsis nyob hauv kev noj zaub mov, nws ua rau lub cev yooj yim dua - tom qab tag nrho, tsis muaj zaub mov hnyav.
- Tshem tawm ntawm edema thiab txo cov ntshav siab … Qhov no tshwm sim vim qhov nce ntawm diuresis - cov kua tau tso tawm ib txwm, nrog cov zis. Thiab qhov txo qis hauv nws cov nyiaj ua rau txo ntshav siab.
- Txhim kho qhov tso tawm ntawm cov kua qaub lactic … Los ntawm nws qhov ntau dhau, cov leeg mob tom qab siv lub cev, tsis muaj zog tshwm sim, qee zaum txawm tias qhov kub nce. Tab sis tib lub sijhawm, peb cov kab mob xav tau cov khoom lag luam qis-oxidized rau ntau yam txheej txheem biochemical. Cov neeg uas tsis noj nqaij yog qhov tsis muaj peev xwm pom qhov pom ntawm lactic acid los ntawm sab nraud thiab pib txais nws los ntawm lawv cov leeg. Yog tias nyob hauv qhov nruab nrab, tom qab ntawd cov txheej txheem no muaj txiaj ntsig zoo rau ib tus neeg.
- Poob phaus … Rau ntau tus, qhov no yog qhov txiaj ntsig tshaj plaws ntawm kev noj zaub mov tsis muaj protein. Kev poob phaus tshwm sim ib txwm muaj: tsawg calories thiab cov kua ntau hauv lub cev txhais tau tias hnyav dua.
Yuav tsum paub! Muaj peb txoj kev noj zaub mov tsis pub muaj protein ntau: nruj, raws ntses, thiab tsis nruj. Rau cov uas muaj cov qib roj cholesterol ntau ntxiv, nrog rau cov neeg mob ntshav qab zib, thawj qhov kev xaiv raug pom zoo, uas yog, tsis ua tiav ntawm cov tsiaj protein hauv kev noj haus. Rau cov neeg uas muaj rog rog nyuaj los ntawm cov teeb meem thyroid, nws yog qhov zoo tshaj los hloov mus rau zaub mov noj. Thiab kom rov zoo li qub, kev noj zaub mov tsis nruj yog qhov zoo tshaj plaws, uas koj tuaj yeem noj cov khoom siv mis nyuj, qe, thiab ntses.
Qhov raug mob ntawm tsis muaj nqaij hauv kev noj haus
Nws tsis pom zoo kom hloov mus rau kev noj zaub mov uas txwv kev noj cov tsiaj protein lossis cais cais cais cov protein tsis muaj laj thawj tshwj xeeb. Lub siab xav poob phaus tsis yog qhov kev sib cav muaj zog rau kev noj zaub mov zoo, vim tias, ntxiv rau cov txiaj ntsig, nws tuaj yeem tsim kev puas tsuaj thiab ua teeb meem xws li:
- Cov protein tsis txaus thiab ua kom puas ntawm cov nqaij thiab lub cev … Tsiaj protein (tseem hu ua ua tiav) tau koom nrog ntau txoj hauv kev hauv tib neeg lub cev: nws hloov cov as -ham los ntawm cell mus rau cell, rov ua dua tshiab thiab ua kom tawv nqaij, thiab koom nrog hauv kev tsim cov tshuaj hormones thiab enzymes. Zaub protein tsis zoo nyob rau hauv muaj pes tsawg leeg, thiab yog li ntawd tsis tuaj yeem hloov pauv nws. Piv txwv li, qee qhov tseem ceeb amino acids tsuas yog pom hauv cov khoom tsiaj thiab tsis tuaj yeem tsim los ntawm peb lub cev ntawm lawv tus kheej. Thiab yog tias lub cev tsis tau txais yam nws xav tau los ntawm sab nraud, uas yog, los ntawm zaub mov, nws pib nrhiav kev khaws cia zais hauv nws tus kheej - thiab tus neeg "noj" nws tus kheej. Rau ib pliag, cov txheej txheem no tuaj yeem muaj txiaj ntsig, tab sis yog tias koj hloov mus rau cov zaub mov tsis muaj protein ntau thiab noj cov zaub mov uas hloov cov protein ntau xwb, nws yuav ua rau koj lub cev tsis zoo.
- Hlau-deficiency anemia … Qhov xwm txheej no tshwm sim los ntawm kev tsis muaj hlau thiab ua rau muaj kev cuam tshuam hauv cov txheej txheem ntawm hematopoiesis thiab tsim cov enzymes uas peb xav tau rau kev ua haujlwm ib txwm ntawm cov cell. Yog lawm, cov khoom no tseem muaj nyob hauv cov zaub mov cog, tab sis nws yog hauv cov nqaij uas nws pom hauv daim ntawv yooj yim zom tau yooj yim. Sib piv: yog tias koj noj ib daim nqaij nyug, koj yuav nqus tau 17-21% cov hlau hauv nws, koj yuav tau txais 9-11% los ntawm ntses, 5-7% los ntawm taum lobio, thiab tsuas yog 1% los ntawm mov nplej!
- Kev cuam tshuam hauv lub paj hlwb, kev tiv thaiv kab mob tsis txaus … Txhua yam no yog vim qhov tsis muaj cov vitamins B (feem ntau yog B12 thiab B6), uas peb tau txais los ntawm kev siv cov khoom tsiaj. Lawv txhawb lub cev tiv thaiv kab mob, txhawb hematopoiesis, txhim kho cov protein sib txuas, yam tsis muaj kev ua haujlwm ntawm lub paj hlwb ib txwm ua tsis tau. Txawm tias tsis muaj cov vitamins zoo li no ua rau muaj kev nyuaj siab thiab qaug zog, mob taub hau thiab kiv taub hau, thiab kev xav ntawm lub cev thiab lub cev tuaj yeem ncua rau menyuam yaus.
- Kev loj hlob qeeb, plaub hau poob, tawv nqaij zuj zus … Cov teeb meem no pib vim zinc tsis txaus, lub hauv paus tseem ceeb ntawm cov khoom tsiaj (nqaij npuas, nqaij nyuj, qe). Cov kab ke no tau koom nrog hauv txhua yam txheej txheem ntawm cov txheej txheem zom zaub mov, yog ib feem ntawm feem ntau cov enzymes thiab cov tshuaj insulin, raws li kev txhawb nqa kev loj hlob, nws koom nrog hauv kev tsim cov protein thiab cov nucleic acids.
- Rickets, pob txha nkig, tsis zoo ntawm cov hniav … Vitamin D hauv cov zaub mov cog tsis tuaj thiab nkag mus rau hauv lub cev los ntawm tsiaj (herring, ntses ntses, ntses ntses, mis, butter, qe), lossis tau tsim hauv nws nyob rau hauv kev cuam tshuam ntawm ultraviolet hluav taws xob los ntawm peb lub Hnub. Nws qhov tsis txaus, tshwj xeeb tshaj yog nyob rau lub caij nplooj zeeg, lub caij ntuj no thiab caij nplooj ntoo hlav, tuaj yeem ua rau rickets hauv menyuam yaus thiab pob txha tawg hauv cov neeg laus, kom txo qis kev tiv thaiv kab mob thiab teeb meem hniav.
- Kev ua me nyuam muaj teeb meem (piv txwv li, amenorrhea), teeb meem pom kev … Thiab tag nrho cov no yog vim tsis txaus cov roj (cholesterol). Nws tsis zoo yog tias nws ntau dhau, tab sis nws qhov tsis zoo kuj yog qhov phem, uas feem ntau pom hauv cov neeg tsis noj nqaij. Cov khoom zoo li cov rog no ua ob peb lub luag haujlwm tseem ceeb hauv peb lub cev: cov khoom siv hauv lub cev tau tsim los ntawm nws, nws koom nrog cov metabolism hauv calcium-phosphorus thiab kev sib xyaw ntawm cov tshuaj hormones, piv txwv li, cortisone.
- Lub ntsej muag tsis zoo nkauj thiab lub siab phem … Vim yog cov protein tsis txaus thiab tsis muaj ntau cov vitamins thiab cov tshuaj peb tau txais los ntawm tsiaj cov khoom noj, tawv nqaij dhau los ua daj, qhuav thiab tsis muaj zog, cov plaub hau ua nyias thiab ntog tawm, tsis pom kev pib, ua haujlwm tau zoo, libido thiab kev tiv thaiv kab mob txo. Ob peb lub lis piam ntawm kev noj zaub mov tsis muaj protein ntau, ntawm chav kawm, yuav tsis ua rau cov txiaj ntsig tsis zoo, tab sis qhov tsis muaj cov protein nyob ntev yuav ua rau muaj kev noj qab haus huv ntau dua.
Qhov tshwm sim hnyav ntawm qhov tsis muaj cov protein protein yog kab mob kwashiorkor. Nws yog ib txwm muaj nyob hauv cov tebchaws txom nyem tshaj plaws ntawm Africa, qhov twg menyuam yaus, tom qab txiav menyuam, noj zaub mov feem ntau cog thiab tsis tau txais tsiaj protein. Lawv ncua sijhawm ntawm kev txhim kho lub cev, lub cev qhuav dej, edematous, lawv cov tawv nqaij hloov xim, nqus cov khoom noj los ntawm cov hnyuv tsis zoo, thiab kev puas hlwb tshwm sim. Cov cim qhia sab nraud: lub plab loj o thiab caj npab thiab txhais ceg nyias.
Nco ntsoov! Tsis txhob sim ntawm koj tus kheej thiab tsis txhob tso cov zaub mov muaj protein ntawm cov tsiaj keeb kwm yam tsis muaj kev qhia ntawm koj tus kws kho mob. Nws raug nquahu kom pib nrog kev xaiv lax thiaj li npaj lub cev rau kev noj zaub mov tshiab. Koj tuaj yeem ua raws cov zaub mov no tsis pub ntev tshaj ob lub lis piam. Yog tias koj xav tau txuas ntxiv, so ob lub lis piam.
Contraindications rau hloov mus rau zaub mov tsis pub nqaij
Txawm hais tias muaj qee yam txiaj ntsig ntawm kev noj zaub mov tsis muaj protein, muaj pawg ntawm cov neeg uas nws tau txwv tsis pub ua tiav:
- Cov menyuam yaus, tshwj xeeb tshaj yog hnub nyoog qis dua 4 xyoos … Kev tsis txaus ntawm cov tsiaj protein ua rau txo qis hauv kev tiv thaiv, cuam tshuam ntawm kev ua haujlwm ntawm txhua lub nruab nrog cev thiab lub cev, thiab, vim li ntawd, ncua kev txhim kho lub cev thiab lub paj hlwb. Lub luag haujlwm ntawm cov neeg laus yog muab lawv tus menyuam noj zaub mov kom zoo, qhov no tau raug cai raws cai hauv UN Convention. Thiab nws cov hauv paus ntsiab lus tau pom zoo los ntawm WHO (World Health Organization) los ntawm kev tshawb fawb tshawb fawb, raws li qhov kev noj zaub mov tsis tuaj yeem siv tas li ua zaub mov noj rau menyuam yaus, vim nws tsis yog lub cev.
- Cev xeeb tub thiab lactating … Txhua qhov saum toj no hauv kab lus dhau los siv rau pawg no ib yam. Txog kev txhim kho ntawm tus menyuam hauv plab, kev noj zaub mov zoo rau tus menyuam, ntxiv rau kev saib xyuas kev noj qab haus huv ntawm tus poj niam, yuav tsum tau noj zaub mov tag nrho, txwv tsis pub muaj teeb meem kev noj qab haus huv raug lees paub.
- Cov neeg mob uas muaj kab mob nyob rau theem mob hnyav … Ua ntej pib noj zaub mov twg, koj yuav tsum tau mus ntsib koj tus kws kho mob thiab nrhiav nws cov lus pom zoo.
- Cov neeg ntawm ib txwm tsim … Kev noj zaub mov tsis muaj protein yog tsim rau cov neeg rog. Tsuas yog qhov no nws ua rau txiav txim siab tshem koj lub cev ntawm cov khoom noj ntawm tsiaj keeb kwm rau qee lub sijhawm, thiab nrog nws - cov amino acids tseem ceeb thiab cov vitamins. Rau cov uas xav poob 3-5 phaus yam tsis tsim nyog, nws yog qhov zoo dua los xaiv lwm txoj hauv kev uas, nrog rau cov calories tsawg, yuav muab kev noj zaub mov zoo.
- Tsis xis nyob … Thaum noj cov zaub mov, koj puas pib hnov qaug zog, tsis nco qab thiab kiv taub hau tshwm? Mloog koj xav li cas thiab xaiv lwm txoj hauv kev kom poob phaus thiab ua kom koj lub cev muaj kev noj qab haus huv, txawm tias tsis noj nqaij yog pom zoo los ntawm koj tus kws kho mob.
Nco ntsoov! Cov uas tsis noj nqaij hu ua neeg tsis noj nqaij. Muaj ntau txoj hauv kev rau kev noj zaub mov zoo li no: lacto-ovo tsis noj nqaij, thaum lawv tsis noj nqaij, tab sis noj qe thiab khoom noj mis nyuj; lacto-vegetarianism, thaum koj tuaj yeem noj cov khoom siv mis; ovo vegetarianism thaum pub qe; thiab tseem yog qhov kev xaiv nruj tshaj plaws yog veganism, tsis lees paub txhua yam khoom tsiaj, suav nrog gelatin, zib ntab, qe, mis thiab nws cov txiaj ntsig.
Cov zaub mov twg siv los hloov nqaij
Muaj ntau yam zaub mov uas tuaj yeem siv los ua lwm txoj hauv kev rau cov protein. Txheeb xyuas cov kev xaiv yooj yim thiab siv lawv yog tias yog vim li cas koj thiaj tsis tuaj yeem noj cov protein ib ntus.
Cog zaub mov
Thaum tsis kam noj zaub mov ntawm tsiaj keeb kwm, nroj tsuag yog lub hauv paus tseem ceeb ntawm cov protein:
- Legumes … Cov no yog cov lentils uas paub zoo, taum thiab taum pauv (nws ntseeg tias lawv cov protein yog qhov zoo tshaj plaws), yuav luag pob kws txawv txawv, qeb duas thiab taum pauv, nrog rau taum pauv - cov zaub protein uas nyiam tshaj plaws. Muaj ntau dua 30% ntawm nws hauv nws, thiab yuav luag tag nrho (los ntawm 80%) nws tau nqus los ntawm lub cev. Los ntawm txoj kev, kua zaub muaj txiaj ntsig zoo rau cov neeg ua xua thiab cov neeg uas tsis muaj lactose intolerance, nws ua zoo li cov tshuaj leptin, txhawb kev qab los noj mov. Nws tseem ua rau cov metabolism ntau dua thiab ua kom cov rog rog ntau ntxiv, tab sis nws tseem cuam tshuam tsis zoo rau kev noj qab haus huv tag nrho, kev qaug zog thiab qaug zog tshwm sim. Thiab vim yog cov ntsiab lus ntawm phytosterols hauv nws, nws tuaj yeem ua rau tib neeg muaj kev phom sij, vim nws muaj cov tshuaj estrogen zoo li (muaj kev pheej hmoo ntawm kev tau txais cov txiaj ntsig zoo thiab poob qis hauv libido). Yog li ntawd, kua zaub yuav tsum tau noj nyob rau hauv qhov nruab nrab, thiab kom lub cev sib sau txhua yam hauv txoj hauv kev zoo tshaj plaws, nrog rau qee cov zaub.
- Cov noob paj noob hlis … Lawv muaj cov amino acids, cov rog, cov protein, carotene, vitamin C, ntxiv rau cov vitamins ntawm pab pawg B. Tseeb, koj yuav tsum noj lawv tsis pub ntau tshaj 100 g ib hnub, qhov yooj yim dua yuav tsis nqus.
- Ceev … Qhov loj tshaj plaws ntawm cov protein muaj nyob hauv cov txiv ntseej (26%), almonds thiab walnuts (15 txog 18%), me ntsis tsawg dua hauv hazelnuts thiab txiv ntoo thuv (11%), tab sis, raws li kws noj zaub mov, txhua cov txiv ntoo muaj txiaj ntsig. Noj 4-5 zaug txhua hnub, hom phiaj txhoov thiab ntxiv rau zaub nyoos.
- Zaub, txiv hmab txiv ntoo thiab tshuaj ntsuab … Lawv muaj cov protein tsawg tshaj plaws, tab sis nws tseem pom muaj nyob hauv figs, asparagus, zucchini, qos yaj ywm, cucumbers, Brussels sprouts, thiab avocados.
- Cereals … Nws yog qhov zoo ntawm cov protein zaub (nruab nrab 7%), tab sis buckwheat yog qhov tshwj xeeb hauv qhov no (ntau dua 12%).
Ua tib zoo! 1% ntawm cov tib neeg raug kev txom nyem los ntawm kab mob celiac - tsis kam ua gluten, muaj protein ntau pom hauv cov nplej, rye thiab barley.
Mushroom
Tsis muaj coob tus neeg nco qab los ntawm chav kawm hauv biology tias nceb tsis yog tsob ntoo, tab sis yog lub tebchaws sib cais, uas cov neeg sawv cev muaj cov yam ntxwv ntawm ob tsob ntoo thiab tsiaj. Hauv kev sib xyaw, lawv zoo ib yam li zaub, tab sis lawv muaj ntau zaus ntau cov protein ntau, nws tsis yog rau yam uas lawv hu ua hav zoov! Tshiab muaj 2-9%, thiab qhuav 16-25%.
Los ntawm txoj kev, los ntawm cov nceb qhuav, hauv av ua hmoov hauv lub kas fes grinder, koj tuaj yeem ua kom tau txais txiaj ntsig zoo rau cov neeg ncaws pob - sib xyaw ntawm cov carbohydrates thiab cov protein, uas muab lub zog thiab txhim kho cov leeg nqaij, tab sis tsis muaj cov rog tso. Do cov hmoov hauv dej, ntxiv qee cov cinnamon thiab cocoa thiab ntxiv nrog qab zib.
Muaj cov protein tsawg hauv chanterelles thiab champignons ntau dua li hauv boletus thiab porcini nceb, thiab cov ntsiab lus siab dua nyob hauv qis dua ntawm lub hau. Cov nceb muaj cov calories tsawg (30 kcal rau 100 g), tab sis lawv nyuaj heev rau zom, tab sis lawv cov fiber ntau tsis tuaj yeem, chitin, tshem tawm cov roj cholesterol hauv lub cev.
Lawv yuav tsum tsis txhob noj txhua hnub, nyiam dua ib lub lim tiam. Thiab muab tias qhov niaj hnub niaj hnub ntawm cov protein los ntawm nceb tuaj yeem tau txais tsuas yog noj 1-2 kg ntawm lawv, nws tau pom meej tias lawv tsis tuaj yeem yog lub hauv paus tseem ceeb ntawm cov khoom no. Tsuas yog ntxiv, tab sis hloov tsis tau yog tias koj xav ua kom koj cov zaub mov muaj txiaj ntsig, vim tias cov nceb muaj cov amino acids, cov tshuaj tiv thaiv kab mob, cov vitamins thiab kab kawm (phosphorus, tooj liab, zinc, iodine).
Nthuav! Los ntawm qhov pom ntawm kev siv tshuaj lom neeg, kev sib xyaw ntawm cov nceb, tsis zoo hauv methionine (qhov tseem ceeb amino acid uas tsis tau tsim los ntawm tib neeg lub cev, tab sis tsuas yog tau los ntawm sab nraud), tuaj yeem txhim kho yog tias lawv tau siv ua ke nrog qos yaj ywm. Qhov zoo tshaj plaws piv yog 1.5 kg ntawm qos yaj ywm rau 3 kg ntawm nceb. Thaj, nws tsis muaj qhov xwm txheej uas ntau cov pej xeem cov zaub mov sib xyaw ua ke ob yam khoom no!
Tsiaj khoom
Yog tias koj tsis nyob hauv kev noj zaub mov nruj, tom qab ntawd cov npe khoom noj uas hloov cov protein protein tuaj yeem nthuav nrog cov hauv qab no:
- Ntses thiab nqaij nruab deg … Cov protein los ntawm lawv yog qhov yooj yim rau zom thiab tsis muaj txoj hauv kev qis dua cov nqaij, cov as -ham, cov vitamins thiab cov amino acids hauv nws. Cov nqaij nruab deg tau noj tshiab tshaj plaws, tab sis yog tias qhov no tsis tuaj yeem ua, xaiv cov uas tau khov-khov. Ntses liab muaj ntau calories ntau dua li ntses dawb, thiab nws muaj cov protein ntau (30 g thiab 20 g protein ntau rau 100 g ntawm cov khoom, feem). Nws muaj qhov txiaj ntsig zoo ntawm kev tiv thaiv kab mob thiab cov hlab plawv, tab sis ntses dawb yog qhov zoo rau cov neeg uas xav poob phaus.
- Qe … Lawv muaj cov protein yooj yim zom zom tau sai thiab zom tau yooj yim. Cov khoom nyiam ntawm cov kis las thiab cov neeg tsim lub cev. Qe yog noj tau zoo tshaj plaws los ntawm kev ua kom lawv muag muag, yog li cov as-ham ntau tau khaws cia thiab tsis muaj kev pheej hmoo kis salmonellosis. Txog kev noj zaub mov zoo, nqaij qaib yog qhov nyiam tshaj, vim goose thiab os muaj cov rog ntau, thiab quail muaj qhov me me me. Qhov nruab nrab lub qe muaj txog 7 g ntawm cov protein, ntawm uas 2 g yog hauv cov qe.
- Mis thiab nws cov txiaj ntsig … Nws yog qhov muaj txiaj ntsig zoo ntawm cov protein, nrog rau calcium, tab sis muaj qee qhov teeb meem nrog kev sib xyaw cov mis. Nrog lub hnub nyoog, tib neeg lub cev txheej txheem nws nyuaj thiab nyuaj dua, yog li qhov kev xaiv zoo tshaj plaws yog cheese, tsev cheese thiab khoom siv mis. 100 g ntawm cov tsev cheese muaj roj tsawg muaj 17-18 g ntawm cov protein. Nws yuav tsum tau noj hauv qhov nyiaj ntawd (yog tias ntau dua, tom qab ntawd cov metabolism yuav qeeb), ib hnub ib zaug, thiab thaum tsaus ntuj. Cov cheese muaj cov protein tsawg, thiab txawm tias muaj cov rog ntau, thiab hauv kefir thiab yogurt tsuas yog 3.5 g ntawm cov protein rau 100 g ntawm cov khoom.
Thov nco ntsoov! Koj yuav tsum tau txais 50-175 g ntawm cov protein ib hnub. Cov roj cov ntsiab lus siab dua ntawm tsev cheese thiab cheese, cov protein tsawg uas lawv muaj thiab rov ua dua. Thiab tom qab kev kho cua sov, cov protein tau nqus tau zoo dua.
Cov cai rau kev hloov mus rau kev noj zaub mov tsis muaj nqaij
Kev hloov pauv mus rau zaub mov tsis pub nqaij yuav tsum maj mam, pib nrog qhov kev xaiv tsis nruj, ua raws lub cev, uas ib txwm tau txais tsiaj protein, rau lwm yam zaub mov. Thiab kom tsis txhob muaj kev ntxhov siab, xyuam xim rau cov hauv qab no:
- Tshem tawm cov nqaij maj mam … Pib nrog ib hnub hauv ib lub lis piam, lub sijhawm uas koj tsis noj nqaij thiab cov khoom lag luam los ntawm nws. Tom qab ib ntus, ua ob hnub yoo mov. Thiab ib txwm yuav cov khoom ua kom txias, khov, ua kom tiav cov nqaij, lossis txawm tias lub tais microwave tuaj yeem zam qhov kev ntxias kom ntes cov khoom noj txom ncauj sai sai.
- Txo koj cov ntsev kom tsawg … Thov nco ntsoov tias qhov o tuaj yeem tshwm sim thaum noj zaub mov tsis muaj nqaij. Txhawm rau tsis ua rau qhov xwm txheej hnyav nrog cov kua dej hauv lub cev, txo cov ntsev uas koj noj. Ua kom tiav marinades thiab pickles, tshem tawm cov hnyuv ntxwm thiab hnyuv ntxwm los ntawm kev noj haus.
- Tsis nco qab txog tshuaj yej thiab kas fes ib pliag … Los yog tsawg kawg txo lawv txoj kev siv, vim tias lawv tsis muaj txiaj ntsig zoo rau kev rov tsim lub cev. Muab qhov nyiam rau cov dej dawb lossis dej ntxhia yam tsis muaj roj.
- Txiav rov qab rau qaub cream, butter, thiab cheese … Ua ntej, hloov cov zaub mov rog nrog cov rog tsawg dua, thiab tom qab ntawd txo lawv tus lej hauv koj cov ntawv qhia zaub mov.
- Noj zaub mov kom zoo … Tsis txhob cia li hloov cov nqaij protein nrog cov khoom lag luam cog, tab sis sim muab koj lub cev nrog rau qhov qub ntawm cov kab kawm, cov vitamins thiab lwm yam khoom noj muaj txiaj ntsig uas pom hauv nqaij, los ntawm cov khoom cog cog uas muaj qhov sib xws sib xws. Noj tsis tau tsuas yog zaub thiab txiv hmab txiv ntoo, tab sis kuj tseem txiv ntoo, legumes, khoom siv mis nyuj thiab nqaij nruab deg kom ua rau koj cov zaub mov sib txawv.
Nov yog cov zaub mov piv txwv ntawm kev noj zaub mov tsis muaj protein: noj mov porridge rau pluas tshais thiab ntxuav nws nrog cov paj ntoo rosehip. Ua ntej noj su, muaj khoom noj txom ncauj nrog txiv apples ci nrog zib ntab, rau pluas su, borsch nrog qaub cream, noj steamed broccoli. Noj su thaum yav tav su nrog qhob cij buckwheat thiab jam. Rau noj hmo, txaus siab rau zaub stew thiab txiv hmab txiv ntoo jelly. Yam khoom twg tuaj yeem hloov nqaij - saib cov vis dis aus:
Tsis muaj kev pom zoo seb nws puas muaj txiaj ntsig lossis muaj kev phom sij kom tso tseg cov nqaij. Ob qho ntawm cov protein ntau thiab kev noj zaub mov tsis muaj cov protein ua rau muaj kev phom sij. Ua raws tus kws kho mob cov lus pom zoo, tsis yog zam, thiab nrhiav lwm txoj hauv kev. Nws yog nyob ntawm koj los txiav txim siab cov zaub mov twg los hloov cov nqaij, qhov tseem ceeb yog tias kev noj zaub mov zoo, qhov no yog tus yuam sij rau kev ua tiav!
