Cov zaub mov zoo tshaj plaws noj thaum cev xeeb tub yog dab tsi? Cov yam ntxwv ntawm kev noj zaub mov nyob rau theem pib thiab lig. Cov zaub mov muaj kev noj qab haus huv tshaj plaws rau cov niam yug menyuam. Kev noj zaub mov zoo thaum cev xeeb tub yog ib lub hauv paus tseem ceeb rau kev txhim kho kev loj hlob thiab kev loj hlob ntawm tus menyuam hauv plab. Ib qho ntxiv, cov khoom lag luam zoo tuaj yeem muaj txiaj ntsig zoo rau kev tiv thaiv ntawm leej niam uas tos, tiv thaiv kev txhim kho ntawm qee yam kab mob. Qhov tom kawg yog qhov tseem ceeb tshwj xeeb hauv kev nthuav dav, txij li ntau yam tshuaj uas tus poj niam cev xeeb tub tuaj yeem kho nrog yam tsis muaj kev phom sij rau tus menyuam tsis zoo li ntawd. Cia peb pom, yam khoom noj twg zoo tshaj rau suav nrog kev noj zaub mov ntawm leej niam uas xeeb menyuam?
Koj tuaj yeem noj zaub mov dab tsi thaum cev xeeb tub?
Kev noj zaub mov ntawm tus poj niam uas cev xeeb tub tau ua tiav zoo, qhov tseeb, tsis xav tau cov xwm txheej tshwj xeeb. Nws yuav tsum yog, ua ntej, sib npaug, uas yog, nqaij, khoom siv mis nyuj, thiab zaub mov cog, thiab lwm yam., lwm yam Cia peb xam seb cov zaub mov twg thaum cev xeeb tub yuav tsum yog lub hauv paus ntawm kev noj zaub mov zoo:
- Nqaij … Nws yog qhov tseem ceeb tshaj plaws ntawm cov protein uas tsis tuaj yeem hloov pauv, uas yog qhov tseem ceeb rau kev loj hlob thiab kev loj hlob ntawm tus menyuam hauv plab txhua hnub. Txawm li cas los xij, thaum xaiv cov nqaij, leej niam uas cia siab yuav tsum coj mus rau hauv tus account tias nws yog qhov zoo dua los siv kom tsis txhob rog ntau yam hauv kev ua noj. Ib qho ntxiv, nws yog ib qho tseem ceeb kom nco ntsoov tias nws yog qhov zoo dua los ua noj hauv qhov cub, ci lossis ci. Qhov zoo tshaj, zam kev siv txuj lom ib yam.
- Qe … Nyias, nws yuav tsum tau hais txog qhov xav tau rau lawv nyob hauv kev noj zaub mov ntawm leej niam tos. Ua ntej, lawv muaj cov protein zoo ib yam, uas yog qhov tseem ceeb rau kev loj hlob ntawm tus menyuam hauv plab, thiab qhov thib ob, ntau dua 10 cov vitamins thiab cov zaub mov muaj txiaj ntsig, ntawm lawv cov choline, uas yog qhov tseem ceeb heev rau kev txhim kho tus menyuam lub paj hlwb. Yog li yog tias koj tsis noj nqaij rau qhov laj thawj coj ncaj ncees, suav nrog tsawg qe hauv koj cov zaub mov.
- Cov khoom siv mis nyuj … Tau kawg, lawv yuav tsum nyob hauv qhov chaw tseem ceeb tshaj plaws hauv kev noj zaub mov, txij li lawv muaj cov calcium thiab hlau ntau, uas yog qhov tsim nyog rau kev txhim kho tus menyuam lub cev pob txha, nrog rau cov tawv nqaij noj qab haus huv, plaub hau, thiab rau tes. Ib qho ntxiv, qhov no, ntxiv, yog cov protein, cov vitamins B, uas yog qhov tseem ceeb rau kev muaj zog thiab ua tau zoo ntawm niam. Tshwj xeeb tshaj yog tsim nyog sau cia yog B9 - folic acid, uas feem ntau yog lub luag haujlwm rau kev txhim kho ntawm tus menyuam hauv plab yam tsis muaj kab mob thiab tsim nws cov paj hlwb. Txawm li cas los xij, thaum xaiv cov khoom siv mis, koj yuav tsum tau ceev faj heev. Nws yog qhov zoo tshaj los yuav cov mis nyuj tshiab hauv lub zos thiab ua yogurt, tsev cheese, cheese los ntawm nws tus kheej.
- Ntses thiab nqaij nruab deg … Lawv nplua nuj nyob hauv phosphorus thiab vitamin D, uas yog qhov tseem ceeb ua ntej rau niam nws tus kheej, nws ua rau lub cev tsis muaj zog thiab tiv thaiv kev puas tsuaj ntawm cov pob txha, uas tuaj yeem tsim tawm tsam keeb kwm yav dhau los ntawm cov txiv hmab txiv ntoo "nqus" cov khoom noj los ntawm niam lub cev.
- Cereals … Cereals yog nplua nuj hauv cov zaub mov thiab ntau cov vitamins. Lawv tuaj yeem thiab yuav tsum tau noj thaum nyob hauv txoj haujlwm nthuav. Tsis tas li hauv qhov muaj pes tsawg leeg ntawm cov nplej muaj fiber ntau, uas txhim kho kev zom zaub mov. Qhov no yog qhov tseem ceeb heev, txij li thaum cev xeeb tub, txoj hnyuv tau nthuav tawm rau kev ntxhov siab ntau ntxiv, thiab ua kom yooj yim zom cov zaub mov yog kauj ruam tsim nyog thiab tseem ceeb.
- Legumes … Rau ntau tus, lawv ua rau kom muaj roj ntau ntxiv thiab lwm yam teeb meem zom zaub mov vim muaj cov enzyme inhibitors hauv cov muaj pes tsawg leeg, tab sis feem ntau lawv muaj txiaj ntsig zoo, lawv muaj ntau cov hlau, calcium thiab zinc, ntxiv rau cov vitamins B6 thiab B9. Yog tias koj yog ib tus ntawm cov neeg uas cog qoob loo ua rau tsis xis nyob, koj tuaj yeem noj lawv cov noob, vim tias cov enzyme inhibitors raug rhuav tshem thaum lub caij cog qoob loo, thiab cov as -ham raug khaws cia.
- Zaub thiab zaub ntsuab … Yog lawm, zaub thiab tshuaj ntsuab ua lub luag haujlwm tseem ceeb hauv poj niam cev xeeb tub noj. Koj tuaj yeem noj lawv ob qho tib si tshiab thiab ua kom sov, txawm hais tias, tau kawg, hauv thawj kis, lawv yuav coj cov txiaj ntsig ntau dua. Nws tsim nyog sau cia tias cov zaub xam lav zaub yuav khaws lawv cov txiaj ntsig tsuas yog tias lawv tau seasoned nrog butter zoo lossis qaub cream, tsis tuaj yeem tham nrog mayonnaise.
- Txiv hmab txiv ntoo thiab berries … Qhov no yog lwm txoj hauv kev zoo rau cov khoom qab zib tsis zoo thaum cev xeeb tub. Lawv, zoo li zaub, tuaj yeem noj nyoos (tab sis qhov no, nco ntsoov ntxuav cov txiv hmab txiv ntoo kom huv si) thiab ua ntau yam smoothies los ntawm lawv, lossis koj tuaj yeem, piv txwv li, ci hauv qhov cub, cov zaub mov qab heev - pears hauv zib ntab.
- Ceev … Txhua lub txiv ntoo yog lub tsev khaws khoom tiag ntawm cov tshuaj lom uas tsim nyog rau niam thiab menyuam hauv plab, yog li lawv yuav pom qhov chaw noj zaub mov ntawm tus poj niam cev xeeb tub, tab sis tsis txhob hnov qab tias txhua cov txiv ntoo muaj cov calories ntau heev, thiab yog li tsis txhob ntsaws ntau dhau ntawm lawv.
- Roj … Tib yam tuaj yeem hais txog cov roj - lawv muaj calories ntau, tab sis tsim nyog, ua ntej tshaj plaws, txhawm rau tswj kev zoo nkauj ntawm tus poj niam cev xeeb tub, lawv muaj cov rog zoo uas txhawb nqa cov tawv nqaij thiab ua kom plaub hau ci.
Cov khoom lag luam rau hemoglobin thaum cev xeeb tub tsim nyog tau txais kev sib tham tshwj xeeb. Qhov tseeb yog cov poj niam cev xeeb tub feem ntau raug kev txom nyem los ntawm ntshav tsis txaus, thiab qhov no yog qhov txaus ntshai heev, vim nws ua rau tsis tsuas yog noj qab haus huv tsis tu ncua ntawm tus niam tos, tab sis kuj tseem txhim kho qhov tshwm sim txaus ntshai xws li gestosis. Nws yog tus yam ntxwv ntawm cov txheej txheem pathological ntawm cev xeeb tub, yug ntxov ntxov thiab txhua yam teeb meem thaum lub sijhawm yug.
Ib qho ntxiv, nrog rau tsis muaj hemoglobin hauv leej niam, feem ntau yuav yog, nws yuav qis hauv tus menyuam, uas txhais tau tias tsis muaj kev tiv thaiv kab mob, nyiam ua xua, thiab ncua kev loj hlob. Yog li, yog tias koj paub tias koj muaj kev mob ntshav tsis txaus, nws yog qhov yuav tsum tau qhia cov zaub mov uas txhawb kev nce hauv hemoglobin rau hauv kev noj haus - cov no yog, feem ntau, txhua cov zaub mov muaj hlau.
Ua ntej tshaj plaws, cov no suav nrog:
- Nqaij khoom … Ntawm cov khoom lag luam nqaij cov thawj coj yog: nqaij qaib, nqaij npuas thiab nqaij nyuj siab - hlau hauv lawv yog 10-20 mg rau 100 grams ntawm cov khoom; ntxiv rau cov nqaij liab ntawm qaib cov txwv thiab luav - muaj 3-5 mg ntawm hlau rau 100 grams.
- Nqaij ntses … Tubrog nkoj "bastards" muaj qhov ntim ntawm qhov tsim nyog - 25 mg rau 100 grams.
- Cereals … Buckwheat yog tus thawj coj ntawm no (7 mg / 100 grams), tseem muaj cov hlau ntau hauv cov nplej thiab oatmeal (3, 5 thiab 4.5 mg rau 100 grams, feem).
- Zaub thiab zaub ntsuab … Cov zaub ntsuab muaj 3.7 mg / 100 grams hlau, lwm yam zaub thiab zaub ntsuab muaj tsawg dua, li ntawm 1.5 mg / 100 grams.
- Legumes … Tus thawj coj tseem ceeb yog lentils ntsuab (11 mg / 100 grams), ua raws cov taum liab thiab taum pauv (7 thiab 6 mg rau 100 grams, feem).
- Txiv hmab txiv ntoo thiab berries … Viburnum thiab hiav txwv buckthorn (5 mg / 100 grams), txiv quav ntswv nyoos (4 mg / 100 grams), txiv duaj, txiv pears, txiv apples (2 mg / 100 grams) tau suav tias yog cov nplua nuj ntawm cov hlau ntawm cov txiv hmab txiv ntoo thiab txiv ntoo.
Raws li koj tuaj yeem pom, kev xaiv yog dav, yog li txhua tus poj niam tuaj yeem nrhiav cov khoom lag luam uas yuav tsis tsuas yog muaj txiaj ntsig, tab sis kuj coj nws kev xyiv fab.
Khoom noj thaum cev xeeb tub ntawm lub sijhawm sib txawv
Kev saib xyuas tshwj xeeb yuav tsum tau them rau qhov teeb meem ntawm poj niam cov khoom noj khoom haus thaum ntxov thiab lig ntawm cev xeeb tub, hauv ob lub sijhawm no qhov kev pheej hmoo ntawm qee yam teeb meem yog qhov ntau, thiab yog li ntawd lawv xav tau kev lav phib xaub ntau ntxiv rau kev noj zaub mov.
Cov khoom lag luam rau cev xeeb tub thaum ntxov
Nyob rau theem pib, muaj qhov tshwm sim siab ntawm kev nchuav menyuam thiab kev txhim kho ntawm toxicosis, txhawm rau zam qhov xwm txheej tsis zoo, nws yog qhov tseem ceeb tshaj plaws los ua raws txoj cai ntawm zaub mov noj:
- Rog yuav tsum yog 30% ntawm kev noj haus, feem ntau ntawm nws yuav tsum tau noj los ntawm cov khoom siv mis thiab cov txiv ntoo, tsawg li sai tau los ntawm nqaij.
- 15% cov protein - thiab ntawm no tsuas yog lub hauv paus tseem ceeb yuav tsum yog nqaij, ntxiv rau ntses thiab qe, rau cov poj niam -neeg tsis noj nqaij - legumes.
- 50% carbohydrates - ua ntej tshaj plaws, cov no yog, ntawm chav kawm, cov carbohydrates yooj yim - ntau yam cereals, tag nrho cov qhob cij, zaub tsis qab zib. Los ntawm cov carbohydrates yooj yim, koj tuaj yeem them taus txiv hmab txiv ntoo thiab zib ntab.
Nws raug nquahu kom noj zaub mov me me txhua 2-3 teev, nyob nruab nrab ntawm cov zaub mov, haus dej huv. Lub hom phiaj yuav tsum yog ntawm cov zaub mov uas muaj cov ntsiab lus hauv qab no:
- Folic acid - yog lub luag haujlwm rau tus menyuam lub paj hlwb, pom hauv zaub ntsuab, txiv kab ntxwv, taum, carrots, hnub, txiv apples, txiv laum huab xeeb, beets.
- Hlau thiab calcium - pab niam los tswj nws qhov kev zoo nkauj thiab nkees tsawg dua. Feem ntau ntawm lawv yog nyob rau hauv qhuav apricots, daim siab, buckwheat, tshuaj ntsuab, cheese, tsev cheese.
- Vitamin D - nrog qhov tsis muaj nws, qhov yuav tshwm sim ntawm kev yug ntxov ntxov, yog li nws qhov txaus hauv lub cev yuav tsum tau saib xyuas thoob plaws lub sijhawm cev xeeb tub. Muaj ntau qhov loj hauv parsley, qos yaj ywm, zaub roj.
- Cov vitamins B12 - pab tshem tawm cov co toxins tawm ntawm lub cev, tam sim no muaj zaub ntsuab, nqaij nruab deg, daim siab.
- Zinc - tiv thaiv teeb meem kev txhim kho, feem ntau hnyav dua. Taub dag thiab noob paj noob hlis, ntses hiav txwv, txhuv, lentils, txiv ntseej, taum, dos, nplua nuj nyob hauv zinc.
- Omega 3 acids - yog lub luag haujlwm rau kev txhim kho lub hlwb ib txwm muaj. Feem ntau ntawm lawv tuaj yeem pom hauv ntses hiav txwv - trout, salmon, halibut, tuna thiab cod.
Nco tseg! Kev noj zaub mov zoo tsis yog tsuas yog cog lus txhim kho tus menyuam nkaus xwb, tabsis tseem muaj qhov tshwm sim zoo tiv thaiv kev mob toxicosis. Qhov no txhais tau tias koj yuav tsum pib noj cov zaub mov zoo tsis yog thaum lub sijhawm nws tshwm sim, tab sis txij thaum pib cev xeeb tub.
Daim Ntawv Zaub Mov Cev Xeeb Tub Lig
Cov phom sij muaj peev xwm ntawm peb lub hlis thib peb ntawm cev xeeb tub yog lig toxicosis (gestosis), edema, yug ntxov ntxov. Ib qho ntxiv, thaum lub sijhawm no, lub nra ntawm txhua lub cev hauv nruab nrog cev, suav nrog txoj hnyuv, mus txog nws qib siab tshaj plaws. Txhawm rau txo qis qhov tshwm sim ntawm kev tsim qee yam teeb meem, nws yog qhov tsim nyog los ua tus lej tshwj xeeb hloov kho rau kev noj zaub mov.
Nov yog cov zaub mov uas yuav tsum tau ua feem ntau noj zaub mov ntawm tus poj niam cev xeeb tub hauv lub lim tiam dhau los ntawm cev xeeb tub:
- Nqaij nyuj thiab nqaij nyuj … Nov yog cov khoom tseem ceeb ntawm koj lub rooj, koj tuaj yeem them taus nqaij qaib thiab qaib ntxhw, tab sis nqaij npuas yog qhov zoo tshaj plaws zam. Txawm li cas los xij, yog tias koj zam cov nqaij zoo no, koj tuaj yeem noj nws ob peb zaug hauv ib lub lis piam.
- Salmon, chum salmon, hake, trout … Hom ntses no yog zom tau yooj yim thiab muaj cov txiaj ntsig zoo ntawm cov roj fatty acids.
- Zaub thiab txiv hmab txiv ntoo hauv zos … Hauv peb lub hlis thib peb, nws yog qhov tsim nyog yuav tsum tsis kam, kom deb li deb tau, los ntawm cov zaub thiab txiv hmab txiv ntoo txawv uas tsis yog tus yam ntxwv ntawm peb cheeb tsam, qhov no yuav pab kom zam tus menyuam txoj kev xav ua xua rau lawv yav tom ntej.
- Kefir, fermented ci mis nyuj, yogurt … Hauv cov khoom lag luam mis nyuj, yuav tsum tau muab tso rau ntawm cov kua qaub, cov mis nws tus kheej tsis suav nrog, vim nws tuaj yeem ua rau muaj kev zom hauv cov hnyuv.
- Cereals thiab whole grain breads … Vim lawv cov ntsiab lus muaj fiber ntau, cov zaub mov no yuav txhawb kev zom zaub mov zoo dua.
Ib qho ntxiv, nyob rau theem tom ntej, nws yog qhov tshwj xeeb tshaj yog saib xyuas qhov txaus ntawm cov vitamins hauv qab no:
- Vitamin C - pom hauv txiv hmab txiv ntoo, txiv hmab txiv ntoo thiab zaub;
- Cov vitamins B - txiv ntseej, nplej, zaub, txiv hmab txiv ntoo;
- Vitamin H - suav nrog ntau ntau hauv cov nplej, cov khoom qab zib fermented;
- Vitamin K - pom hauv zaub thiab txiv hmab txiv ntoo;
- Vitamin PP - nws yuav tsum tau noj los ntawm ntses thiab nqaij qaib.
Thiab tseem minerals:
- Calcium thiab phosphorus - koj yuav tsum tau saib rau mis nyuj, txiv ntseej, zaub;
- Magnesium - txiv ntseej, nplej, seaweed;
- Hlau - pom hauv buckwheat, txiv ntseej, zaub ntsuab;
- Manganese - pom muaj ntau hauv cov txiv hmab txiv ntoo, txiv ntseej, zaub ntsuab;
- Iodine - cov nqaij nruab deg muaj nplua nuj nyob hauv lawv;
- Tooj liab - nws yuav tsum tau noj los ntawm cov txiv ntseej thiab cov nqaij nruab deg;
- Zinc - pom nyob rau hauv cov txiv ntoo (tshwj xeeb yog cov txiv ntoo txiv ntoo) thiab cov nplej.
Raws li daim ntawv teev npe no, peb tuaj yeem txiav txim siab tias lub hauv paus ntawm poj niam txoj kev noj zaub mov zoo hauv lub hlis thib peb yuav tsum yog zaub, txiv hmab txiv ntoo, nplej, nplej. Nws tseem yog ib qho tseem ceeb noj ntses thiab nqaij los ntawm lub sijhawm. Thaum nws los txog rau ua noj, nws yog qhov zoo tshaj plaws los ua ci lossis ci txhua yam.
Nyias, nws yuav tsum tau sau tseg tias kev haus cawv rau kev tiv thaiv ntawm edema yuav tsum tau hloov pauv - nws yog qhov tsim nyog kom haus tsawg dua cov kua.
Noj zaub mov thaum cev xeeb tub
Yog li, tam sim no koj tuaj yeem pom tias, feem ntau, kev noj zaub mov kom raug ntawm leej niam uas xeeb menyuam muaj ntau yam zaub mov, nws muaj nqaij, ntses, nplej, nplej, legumes, khoom siv mis nyuj, zaub thiab txiv hmab txiv ntoo. Los ntawm qhov loj, peb tuaj yeem hais tias txhua tus neeg uas tsis mob siab rau lawv tus kheej kev noj qab haus huv yuav tsum tau coj los ntawm kev noj zaub mov zoo li no. Tab sis, hmoov tsis zoo, peb tau siv ntau yam khoom tsim kev puas tsuaj uas cov khoom noj uas suav nrog cov khoom noj qab haus huv zoo li tsis txaus thiab tsis qab rau peb, txawm hais tias, qhov tseeb, txhua yam tuaj yeem ua tau tshwj tsis yog muaj teeb meem tsis xwm yeem.
Cia peb saib qhov kwv yees noj zaub mov ntawm niam yav tom ntej:
- Noj tshais … Nws yog qhov zoo tshaj los noj ib qho ntawm cov tais diav hauv qab no: porridge nrog txiv hmab txiv ntoo, txiv hmab txiv ntoo, txiv ntoo; muesli nrog ntuj yogurt thiab zib ntab; tsev cheese casserole; omelet nrog zaub.
- Khoom noj txom ncauj … Txiv hmab txiv ntoo, txiv ntoo, yoghurts, smoothies los ntawm cov khoom noj no, ntxiv rau zaub, tshuaj ntsuab thiab txiv hmab txiv ntoo.
- Noj hmo … Zaub zaub kua zaub los yog kua zaub nrog nqaij qaib, luav, qaib cov txwv qaib. Ci / stewed / steamed nqaij lossis ntses garnished nrog qos yaj ywm, stewed zaub thiab zaub xam lav tshiab.
- Khoom noj txom ncauj … Freshly squeezed kua txiv, ci nrog zib ntab, tsev cheese casserole, qhob cij nrog cheese, biscuits qhuav nrog mis nyuj, kefir, ntuj yogurt.
- Noj hmo … Qhov noj hmo zoo tshaj yuav yog nqaij lossis ntses siav hauv txhua txoj kev, tab sis tsis kib hauv lub lauj kaub, thiab feem ntau ntawm zaub zaub xam lav. Yog tias cov zaub xam lav tsis yog cov zaub mov txaus rau koj, koj tuaj yeem ua rau nws muaj txiaj ntsig zoo nrog rau tes ntawm cov txiv ntseej, walnuts thiab ntoo thuv txiv ntoo yog qhov tshwj xeeb tshaj yog.
- Thaum tsaus ntuj … Yog tias koj tau noj hmo thaum ntxov thiab tshaib plab rau hmo ntuj, sim ua kom txaus nws nrog ib khob kefir, koj tuaj yeem ntxiv "noj" nrog cov qhob cij qhuav nrog cheese.
Qhov no, zoo li nws yuav zoo li rau ib tus neeg, kev noj zaub mov ntau dhau tuaj yeem ua rau lub sijhawm dhau los nrog cov ncuav qab zib, ncuav, muffins, tab sis cov no yuav tsum yog cov khoom lag luam zoo, ua tau zoo dua ntawm lawv tus kheej, thiab koj yuav tsum tsis txhob ua phem rau lawv. Thiab thov, tshem tawm qhov kev nkag siab yuam kev - yog tias kuv xav tau qhov no, qhov no yog qhov tus menyuam xav tau. Ntseeg kuv, koj tus me me tsis xav tau kua zaub hnyuv. Yog lawm, nws muaj peev xwm tias ib tus neeg noj zaub mov tsis muaj kev phom sij, tab sis qhov no tsis txhais tau tias koj yuav muaj hmoo heev, yog li sim ua raws li kev noj zaub mov kom raug, vim tias thaum kawg, cev xeeb tub tsis nyob ntev, thiab cov txiv hmab txiv ntoo ntawm koj yuam kev yuav tsum tau sau, tej zaum tag nrho lub neej.
Cov zaub mov zoo tshaj rau cev xeeb tub
Txawm li cas los xij, txawm tias thaum thawj peb lub hlis thiab / lossis teeb meem nrog hemoglobin tseem nyob tom qab, koj yuav tsum tsis txhob hnov qab txog kev noj zaub mov kom raug. Nco qab tias txawm tias ua tiav cev xeeb tub tau tiav, nws yuav tsum muaj qhov sib npaug, thiab cov cwj pwm tsis zoo raug suav nrog.
Nws yog qhov tshwj xeeb tshaj yog tau txais kev noj zaub mov tsis yog tsuas yog tso cai cov khoom lag luam, tab sis kuj yog cov uas tau pom zoo tias yog cov muaj txiaj ntsig tshaj plaws, ntawm lawv:
- Nqaij nyuj thiab nqaij nyuj … Ob qho ntawm cov khoom noj no muaj choline, uas yog qhov tseem ceeb rau kev tsim kho kom zoo ntawm koj tus menyuam lub paj hlwb. Txog rau tam sim no, twb muaj ntau txoj kev tshawb fawb uas qhia pom kev sib raug zoo ntawm kev noj cov nqaij no nrog kev txawj ntse ntawm tus menyuam.
- Ua kom qe siav … Tsis tas yuav tsum muaj kev pheej hmoo thiab noj cov qe nyoos lossis cov qe muag, nws yog qhov zoo tshaj rau lawv rhaub lawv. Tsis tas li, tsis txhob haus ntau tshaj 5 yolks hauv ib lub lis piam vim lawv muaj cov roj (cholesterol).
- Oatmeal thiab buckwheat porridge … Cov nplej no yog qhov txawv los ntawm cov nplua nuj tshwj xeeb, lawv muaj selenium, sodium, potassium, B vitamins, ntxiv rau vitamin E thiab PP.
- Ntuj yoghurt, tsev cheese thiab cheese nyuaj … Cov no yog cov khoom siv mis tseem ceeb tshaj plaws hauv kev noj haus ntawm leej niam uas xeeb menyuam.
- Carrots, zaub paj, avocado … Tau kawg, txhua cov zaub thiab zaub ntsuab yog qhov muaj txiaj ntsig zoo, tab sis kuj tseem muaj cov uas muaj tag nrho cov vitamins, minerals, thiab amino acids uas tsim nyog rau leej niam thiab tus menyuam hauv plab hauv lub cev tam sim no. Ua ntej, cov no yog txhua yam zaub liab thiab txiv kab ntxwv, tshwj xeeb yog cov carrots, ntxiv rau zaub paj thiab avocados.
- Zaub ntsuab … Tab sis nws tuaj yeem raug hu ua cov zaub ntsuab muaj txiaj ntsig tshaj plaws, thiab tsis yog rau cov poj niam cev xeeb tub, tab sis rau txhua tus neeg.
- Strawberries, raspberries, blackberries … Cov txiv hmab txiv ntoo no yuav tsis tsuas yog txhawb nqa koj xwb, tab sis kuj tseem yuav muaj txiaj ntsig zoo rau lub cev ntawm leej niam thiab tus menyuam. Txawm hais tias, tau kawg, koj yuav tsum nkag siab tias nyob rau lub caij so lawv tsis muaj txiaj ntsig ntau.
- Txiv nkhaus taw … Qhov tseem ceeb ntawm cov khoom no rau cov poj niam cev xeeb tub yog siab heev. Txawm li cas los xij, txhua lub txiv hmab txiv ntoo hauv lub caij nyoog yuav zoo dua rau qhov txawv. Yog tias ob qho tib si txiv apples thiab txiv nkhaus taw tau loj hlob "dag", nws yog qhov zoo dua los xaiv qhov tom kawg.
- Walnut … Txhua cov txiv ntoo muaj kev noj qab haus huv heev, txawm li cas los xij, yuav tsum tau them nyiaj tshwj xeeb rau walnuts, uas yog qhov tseem ceeb heev rau kev txhim kho lub paj hlwb kom raug.
- Txiv roj roj … Thaum cev xeeb tub, nws raug nquahu kom tso cov paj noob hlis muaj thiab hloov nws nrog txias-nias txiv roj roj.
Nco tseg! Qhov muaj txiaj ntsig ntawm cov khoom lag luam yog, tau kawg, zoo, tab sis nws yog ib qho tseem ceeb heev uas yuav tsum tau coj mus rau hauv tus account ob qho tib si kev noj qab haus huv thiab cov yam ntxwv ntawm tus niam uas tos. Yog tias, vim li cas lossis lwm qhov, tus poj niam cev xeeb tub tsis tuaj yeem sawv ib yam ntawm cov khoom pom zoo, koj yuav tsum tsis txhob yuam koj tus kheej. Cov zaub mov twg tuaj yeem siv tau thaum cev xeeb tub - saib cov vis dis aus:
Kev noj zaub mov zoo thaum cev xeeb tub yog qhov tseem ceeb ntawm kev txhim kho kev noj qab haus huv ntawm tus menyuam hauv plab thiab kev noj qab nyob zoo ntawm leej niam tos. Kev noj zaub mov ntawm cov poj niam hauv txoj haujlwm txaus nyiam yog qhov tseeb tsis nruj, nws yuav tsum tsuas yog sib npaug thiab tsis muaj kev phom sij. Txawm li cas los xij, rau qee yam kab mob lossis tus yam ntxwv, kev noj zaub mov yuav tsum tau hloov kho ua ke nrog kws kho menyuam yaus-kws kho hniav thiab ua raws nruj.
