Kev noj zaub mov kom zoo thaum lub hnub nyoog tseem ceeb yuav txo tau txoj kev pheej hmoo ntawm cov kab mob tom qab xws li ntshav qab zib, osteoporosis, kab mob hauv plab, mob hlab ntsha tawg thiab qee hom mob khees xaws.
Kev noj qab haus huv
Cov kws kho mob pom zoo kom xaiv cov me nyuam yaus hauv cov ntsiab lus thiab ntau yam khoom. Txhua hnub nyob rau hauv kev noj haus yuav tsum: nqaij, ntses los yog qe, kom tau txais cov protein ntau txaus. Protein yog ib qho tseem ceeb rau kev tsim kho thiab kho kom zoo ntawm cov ntaub so ntswg ntawm cov kab mob loj hlob. Nws kuj tseem pom zoo kom siv cov khoom ua kua mis - lawv muaj vitamin D thiab calcium. Muab rau cov tub ntxhais hluas txhuam cij, nrog rau cov zaub thiab txiv hmab txiv ntoo tshiab txhua hnub.
Tseem ceeb ntawm kev noj tshais
Nws yog ib qho tseem ceeb rau cov hluas kom pib rau hnub nrog ib pluag tshais noj qab haus huv los npaj lawv tus kheej nrog lub zog uas xav tau thaum nruab hnub nyob hauv tsev kawm ntawv. Tsis txhob pub cov tub ntxhais hluas rau cov khoom noj thaum sawv ntxov uas muaj feem yuav mob - rog lossis qab zib, tsis suav cov chips, khoom qab zib thiab ncuav qab zib. Cov khoom noj no muaj cov roj nplua rog thiab suab thaj, uas tsis muaj zaub mov zoo, tab sis ua rau muaj kev vam khom. Lawv siv ntau qhov kev pheej hmoo siab mob plawv thiab rog. Cov cai tswj kev noj haus tseem ceeb hais tias cov pluas noj yog qhov zoo tshaj rau noj cov zaub mov uas tsis tshua muaj calories, xws li cheese, txiv mab txiv ntoo lossis yogurt.
Dej qab zib
Sim ua kom tsis txhob noj cov dej qab zib thiab cov neeg haus dej qab zib. Lawv yog cov tsis tshua muaj teeb meem vim muaj theem siab qab zib, khoom xim thiab caffeine. Caffeine tuaj yeem ua rau ploj tsis muaj calcium uas nyob hauv lub cev thiab ua rau muaj kev pheej hmoo ntawm kev mob hauv lub neej tom ntej. Caffeine muaj ntau hauv cov dej qab haus cawv, chocolate, tshuaj yej nrog dej khov thiab kas fes. Qhov tso siab tshaj plaws (txawm tias tsis tsim nyog) koob tshuaj caffeine rau ib tug tub hluas yog tsis pub ntau tshaj 100 mg rau ib hnub twg. Feem ntau, cov hluas xav tau kev haus ntau. Kom tiv thaiv tau lub cev qhuav dej, nws zoo dua yog xaiv cov dej haus zoo, xws li cov dej dawb los yog dej, cov mis, kua txiv hmab txiv ntoo.
Tsis noj mov!
Cov kev tshawb fawb qhia tias cov hluas feem ntau noj zaub mov tsis zoo nyob sab nraum lub tsev. Cov cai tseem ceeb ntawm cov khoom noj ceev - delicious, high-calorie thiab feem me me. Thiab lub saj yog yuav luag txhua tus tau nrog kev pab los ntawm cov khoom cua amplifiers (sodium glutamate). Cov khoom noj ceev, uas cov hluas feem ntau xav tau, yog cov xeeb ceem ntawm cov roj saturated, cov cholesterol thiab ntsev. Cov kws txawj pom zoo kom noj su los noj cov zaub mov uas muaj tag nrho cov pab pawg neeg cov as-ham. Nws tuaj yeem tau mov nplej, nqaij qaib, bananas, yogurt thiab ntxhia dej.
Qhov tseem ceeb tshaj plaws rau tub ntxhais hluas
Tsim nyog rau kev noj haus ntawm cov neeg laus ntawm calcium yog qhov siab tshaj plaws hauv lub hnub nyoog no. Calcium uas xav tau los pab ntxiv cov pob txha thiab cov ntaub so ntswg. Kev noj tsis tau ntawm nws thaum lub sij hawm kev loj hlob ntawm lub cev yuav ua tau rau osteoporosis nyob rau hauv neeg laus. Nyob hauv cov roj tsawg, cov mis nyuj thiab kua mis yog cov tshuaj calcium uas zoo tshaj plaws. Nws yog ntshaw tias tus tub ntxhais hluas haus zaub ntau dua thiab ntses.
Hlau yog ib pob zeb tseem ceeb rau lub cev cov hluas, tshwj xeeb tshaj yog rau cov menyuam ntxhais. Hlau deficiency ua rau muaj kev xav ntawm qaug zog, tsis qab los noj mov, ua rau lub cev tsis muaj zog thiab anemia. Khoom noj khoom haus nplua nuj nplua nuj: nqaij, nqaij cereals ua tshais thiab nqaij noj.