Tsis muaj peev xwm ntawm cov as-ham ntawm cov theem ntawm qhov kev loj hlob no muaj peev xwm muaj kev ntxhov siab: kev loj hlob tsawg, cov pob txha tsis tshua muaj, pib qhov pib ntawm kev tsim txig. Cov as-ham tseem ceeb hauv cov menyuam yaus yog cov proteins, iron, calcium, vitamin C thiab zinc. Rau cov kev xav hauv hlwb thiab kev sib raug zoo, cov menyuam tsis kam txais tsev neeg cov kev cai thiab cov cwj pwm uas tau txais thaum me nyuam yaus. Lawv npaj lawv cov zaub mov, noj ntau dua sab nraud lub tsev, feem ntau lawv cov zaub mov noj tau khov kho, thiab nws ua tsis tau li. Dab tsi yuav tsum yog qhov tseeb thiab balanced khoom noj thaum yau, kawm hauv tsab xov xwm hais tias "Kev noj qab haus huv thiab kom zoo ntawm cov menyuam yaus."
Cov lus qhia kev noj haus
Nws yog qhov nyuaj heev los muab cov lus qhuab qhia tsim nyog rau txhua tus me nyuam ib zaug, vim lawv txhua tus txawv. Hauv qab no pom zoo rau cov lus qhia los txhawb nqa txoj kev noj qab nyob zoo.
- Carbohydrates. Lawv yuav tsum yog 50% ntawm txhua hnub cov calorie ntau ntau.
- Proteins. Kwv yees li ntawm 15-20% ntawm cov calorie ntau ntau, nyob hauv thawj qhov chaw peb tab tom tham txog cog cov protein ntau.
- Sibhawm. Yuav tsum muaj li 30-35% ntawm cov hnub calorie ntau npaum li cas, lawv yuav tsum muaj cov saturated, monounsaturated thiab polyunsaturated fatty acids. Tsis txhob hnov qab tias nrog cov roj noj kom muaj zog, lub cev tau txais txhua yam tseem ceeb hauv cov amino acids uas tsim nyog rau kev tsim ntau yam metabolites, thiab cov tshuaj muaj roj-soluble vitamins.
- Mineral cov khoom. Tus kab mob no yuav tsum tau ua ntej ntawm calcium (1200 mg tauj ib hnub), iron (2 mg ib hnub rau cov tub thiab 5 mg ib hnub twg rau cov menyuam ntxhais tom qab lub cev ntas) thiab zinc (12 mg ib hnub rau cov tub hluas thiab 15 mg ib hnub twg rau cov menyuam ntxhais ).
- Vitamins. Nws yog ib qho tseem ceeb kom tau raws li cov kev xav tau ntawm cov menyuam hauv vitamins A, D, folic acid, B12, B6, riboflavin, niacin thiab thiamine. Lub ntsiab ntawm tag nrho cov vitamins yog cov txiv hmab txiv ntoo thiab zaub.
Cov khoom noj khoom haus kom zoo rau cov me nyuam
Cov khoom siv rau cov kab mob musculoskeletal yog nplua nuj nyob rau hauv cov nqaijrog thiab daim ntawv 2 ntawm 7 lub ntsiab khoom pawg - mis nyuj thiab khoom noj khoom haus, thiab cov nqaij, ntses, qe. Mis thiab mis nyuj khoom: 650-850 ml ntxiv rau ib feem ntawm cheese (150-200 g) tsawg kawg ib zaug ib hnub. Nqaij lossis ntses: ib qho kev ua haujlwm uas ntsuas 150-200 gram ib hnub ib zaug. Qe: ib zaug ib hnub, 4 zaug ib lub lim tiam. Yog tias lub qe hloov nqaij los yog ntses, lawv yuav tsum tau noj 2 zaug ib hnub twg. Cov chaw ntawm lub zog. Cov no muaj xws li cereals, hmoov nplej, hmoov nplej - khob cij, pasta, ncuav pastries, nplej, qab zib. Tag nrho lawv cov nplua nuj nyob rau hauv carbohydrates. Cov pab pawg no muaj ntau yam khoom uas yuav ua rau kev muab cov khoom noj (khob cij, pasta, pastry, thiab lwm yam), ua cov hmoov dawb, feem ntau yog hom qoob mog. Qab zib thiab lwm cov khoom qab zib rau hauv pawg neeg no tsis yog cov khoom tsim thiab cov khoom tsim nyog: cov no yog hu ua "calorie calories". Nws yog ib qho tseem ceeb noj tsawg kawg 2 zaug hauv ib hnub, tsis txhob overeat, haus qab zib thiab carbohydrates (qos yaj ywm, mov, nplej zom, qhob cij, thiab lwm yam), tshwj xeeb tshaj yog rau noj tshais. Cov khoom tswj kev ua haujlwm ntawm lub cev muaj xws li cov chaw muaj cov vitamins thiab minerals - lawv muaj ntau cov fiber ntau, thiab dej. Nws yog ib qho tseem ceeb heev uas yuav tau noj txiv hmab txiv ntoo thiab zaub - ob qho tib si nyoos thiab raug rau kev kho cua sov. Nws raug nquahu kom noj 1 noj zaub xam lav txhua hnub thiab li 3-4 txiv hmab txiv ntoo. Kev siv dej yuav tsum yog txaus, li 2 liv ib hnub, thiab noj cov dej qab zib - muaj mob loj heev. Nws yog ib qho tseem ceeb kom piav rau tus menyuam qhov teeb meem ntawm nws lub cev yog dej cawv.
Txhua hnub txais cov khoom ntawm ntau pawg, pom zoo rau cov me nyuam
- 3-4 servings ntawm mis nyuj thiab khoom siv mis nyuj;
- 2 feem ntawm nqaij, los yog ntses, lossis qe;
- 6-8 cov txiv hmab txiv ntoo thiab zaub liab;
- 2-4 plhaws rau txiv hmab txiv ntoo;
- 3-5 servings ntawm zaub;
- Noj cov zaub mov thiab cov rog tsiaj, qab zib thiab khoom qab zib. Tam sim no peb paub tias dab tsi yuav tsum muaj kev noj qab haus huv thiab kev noj haus ntawm cov menyuam yaus.