Yog li, qhov teeb meem yog dab tsi thiab qhov zoo rau cov poj niam cev xeeb tub.
- Cov khoom noj khoom haus.
Cov no yog cov zoo tshaj plaws ntawm carbohydrates. Mov ci los ntawm hmoov nplej ntawm kev sib tsoo, khoom qab zib qhuav, bran, muesli - cov khoom no yog cov nplua nuj.
Nws tsis yog yuav tsum tau noj ntau pluas ntawm mov paj, qhob cij los ntawm hmoov ntawm qib siab tshaj plaws.
- Nqaij cov khoom.
Nqaij yog ib qho tseem ceeb ntawm cov khoom noj protein rau cov poj niam cev xeeb tub. Xav tau cov qes roj tsawg ntawm cov nqaij nyug, nqaij qaib (tsuas tawv tsis), qaib cov txwv, luav. Nqaij yog qhov zoo dua los ua noj rau ob peb, stew los yog ci.
Tsis txhob noj cov nqaij rog, siv cov hnyuv ntxwm, hnyuv ntxwm thiab nqaij cov khoom tiav, nrog rau cov pob txha npaj ua. Tsis txhob noj los yog noj shish kebab thiab kib.
- Kua zaub thiab broths.
Kua zaub yuav tsum muab tso rau hauv cov ntawv qhia noj mov txhua hnub ntawm tus poj niam cev xeeb tub. Nws yog qhov zoo dua mus ua noj lub kua zaub nyob rau hauv ob lub broth. Zaub soups, rassolnik, beetroot, borsch, kua zaub yog cov tseem ceeb. Tsis txhob siv cov nqaij qaib thiab nqaij tawv nqaij.
- Cov ntses.
Ntses - yog qhov chaw calcium, phosphorus thiab protein ntau rau cov pojniam cev xeeb tub. Ntses yuav tsum tau muab tso rau hauv kev noj haus 1-2 zaug ib lub lim tiam. Yuav cov ntses tshiab ntawm cov roj tsawg tsawg: hake, cod, navaga, catfish, perch. Noj cov ntses kua zaub, steamed ntses, ci ntses.
Nws tsis pom zoo noj nqaij nyoos (sushi, rolls), salted thiab smoked, ntses qe, thiab cov crabmeat thiab crab sticks.
- Mis nyuj haus thiab khoom noj siv mis.
Cov pojniam uas cev xeeb tub yuav tsum paub tias nyuj cov kua mis yog ib qho kev ua kom muaj zog heev. Ua ntej siv, mis nyuj yuav tsum tau muab tais. Ntawm cov khoom noj fermented, muab qhov preference rau fermented, kefir, tsawg-rog tsev cheese, yogurt, tsis muaj rog qaub cream. Cheese yuav tsum tau xaiv kom zoo zoo thiab kom zoo zoo - tsis xaiv smoked thiab ntse ntau yam.
- Cov qoob loo thiab cov legumes.
Pob kws, buckwheat, nplej thiab cov hmoov nplej yog cov tseem ceeb rau cov poj niam cev xeeb tub. Txhob nqa tshoob nrog semolina thiab oatmeal. Legumes yog cov ua xua, taum, taum, taum mog thiab lentils yog qhov zoo tshaj plaws nyob rau hauv kev noj haus tsis tshaj ib zaug ib lub lim tiam.
- Cov qe.
Tsis txhob noj ntau tshaj ob lub qe ib hnub twg. Nws yog qhov zoo tshaj plaws los noj cov qe nyoos los yog hauv daim ntawv ntawm tus txiv quav tshuaj. Tsis txhob qe thiab qe qe.
- Txiv hmab txiv ntoo, zaub.
Txiv hmab txiv ntoo thiab zaub yog ib qho zoo dua rau noj tshiab, hauv daim tawv nqaij los yog daim av. Tib lub sijhawm, nws yuav tsum tau noj nrog txiv hmab txiv ntoo thiab zaub ntawm txiv kab ntxwv, xim liab thiab xim dub, lawv tuaj yeem ua rau muaj kev fab tshuaj. Piv txwv, peaches, pomegranates, apricots, oranges thiab grapefruits yog siv los ua khoom noj rau ib leeg.
Hav zoov berries yog cov tseem ceeb rau lub neej yav tom ntej niam thiab tus me nyuam. Cov no muaj xws li cranberries, cranberries, cloudberries, txiv pos nphuab, blueberries.
- Haus dej.
Kua txiv, kiss, kua txiv hmab txiv ntoo, cov kua compotes, qe dub thiab ntsuab qe, tsis muaj zog kas fes - nws yog qhov ua tau thiab tseem ceeb rau haus cev xeeb tub.
Dej cawv, lub zog, npias, muaj zog ntawm cov qe thiab kas fes, dej carbon - tsis.
Mineral tshuaj tsim nyog rau poj niam cev xeeb tub.
Lub ntsiab minerals tsim nyog rau kev loj hlob ntawm fetus thiab lub chav kawm ntawm cev xeeb tub yog calcium, phosphorus thiab magnesium.
Calcium.
Nws yog ib qho tseem ceeb hauv cov txheej txheem ntawm cov ntshav khaus. Calcium yog koom tes rau hauv tus txheej txheem ntawm cov nqaij ntshiv contraction, plab zom mov thiab ua haujlwm ntawm lub paj hlwb tsis yog ntawm leej niam, tab sis kuj ntawm tus me nyuam yav tom ntej. Txhua hnub calcium kom tsawg txhua hnub rau lub fetus nyob rau hauv lub tsev menyuam yog 250-300 mg. Tus ntawd yog, thaum yug los, tus menyuam lub cev muaj 25 g ntawm calcium.
Nyob rau hauv lub cev ntawm lub neej yav tom ntej niam, calcium yog tsuas yog tam sim no nyob rau hauv cov pob txha thiab cov pob txha mos mos. Hauv qhov no, tus niam txiv yav tom ntej muaj peev xwm fim cov teeb meem xws li hniav lwj, hniav lwj thiab ploj, cramps.
Cov niaj hnub noj calcium rau cov poj niam cev xeeb tub yog 1.5 g. Cov khoom ntawm calcium: skimmed mis thiab khoom noj khoom haus, cij, txiv ntseej, tshiab zaub ntsuab.
Txais ntxiv ntawm kev kho mob calcium uas yog tshuaj los ntawm ib tus kws kho mob, vim cov calcium uas ntau dhau ntawm lub cev tuaj yeem ua rau lub tso dej ntawm cov ntsev.
Phosphorus.
Nws pob ntawm cov pob txha thiab cov hniav, koom nrog cov txheej txheem ntshav, cov txheej txheem metabolic. Parodontosis yog thawj zaug ntawm qhov tsis muaj phosphorus hauv lub cev. Tus nqi txhua hnub ntawm phosphorus rau poj niam cev xeeb tub yog 1.5 g. Qhov chaw ntawm phosphorus: ntses, daim siab, nqaij nyug, nqaij qaib qe.
Magnesium.
Lub microelement yog tam sim no nyob rau hauv cov pob txha, nqaij thiab cov leeg nqaij. Magnesium yog tus activator ntawm ntau tshua ntawm lub tshee thiab cov hlab plawv. Txhua hnub feem ntau ntawm magnesium rau cov poj niam cev xeeb tub yog 250-300 mg. Qhov tsis muaj magnesium nyob rau hauv lub cev ua rau kev txiav tu cev xeeb tub thiab kev loj hlob ntawm fetus. Cov chaw ntawm magnesium: watermelon, buckwheat, oatmeal, nplej groats, peas.
Nws yog ib qhov tsim nyog yuav tsum paub hais tias cov qauv kab nyob hauv lub cev me me thaum cev xeeb tub ua cov haujlwm tseem ceeb hauv kev loj hlob ntawm tus me nyuam hauv plab:
- cov tshuaj kua thiab cov ntsev ntawm lub cev muaj peev xwm pab tau cov khoom lag luam ntawm lub cev (raisins, peas, peaches, txiv ntseej, nceb);
- Hlau yog ib feem ntawm hemoglobin (cocoa, nplooj siab, buckwheat, oatmeal, apples, qe);
- Copper yog lub luag hauj lwm rau lub pigmentation ntawm daim tawv nqaij thiab plaub hau, yog ib feem ntawm elastin (cocoa, daim siab lub siab, squid);
- cobalt ua rau lub cev nqus ntawm hlau (ntses, squid);
- iodine tswj cov qoob loo ntawm cov thyroid hormones (potassium iodide);
- Manganese koom nyob rau hauv qhov tsim tawm ntawm pob txha (millet, dub ncuav ci, buckwheat),
- Zinc txhawb qhov sib npaug hauv qab zib, koom nrog hauv cov qe ntshav (nplooj siab, cheese, lentils).
Vitamins thiab vitamin complexes rau cov poj niam cev xeeb tub.
Qhov loj tshaj ntawm cov vitamins nyob hauv cov txiv hmab txiv ntoo thiab zaub tshiab. Tib lub sij hawm, ib tug yuav tsum paub qhov tseeb uas nrog ntev cia thiab kev kho cua sov, feem ntau cov as-ham thiab cov vitamins volatilize.
Tsis tas li ntawd, rau cov poj niam cev xeeb tub, cov kws kho mob tshwj xeeb tau tsim muaj cov vitamins tshwj xeeb uas tsim muaj txhua hnub rau niam thiab tus me nyuam hauv cov vitamins thiab kab kawm. Vitamin complexes yuav tau muas ntawm lub tsev muag tshuaj. Cov vivtasmees tseem ceeb rau cov pojniam cev xeeb tub: Kev sib kis, kev sib-Mama, Sana-Loos rau cov pojniam xeebtub thiab cov pojniam uas yug menyuam, Vitrum rau cov pojniam xeebtub, Materna, Pregnavit, etc.