Kev noj zaub mov tsis txaus siv nrog kev tsis tshua ntawm cov khoom noj hauv cov zaub mov ua rau muaj kev cuam tshuam zoo tshaj plaws rau lub xeev ntawm kev noj qab haus huv ntawm tus me nyuam hauv plab uas nws tuaj yeem sib piv rau kev cuam tshuam ntawm cov caj ces. Thiab nyob rau hauv peb lub hnub, tsis muaj ib los yog ntau dua cov vitamins, minerals, kab kawm thiab lwm yam tseem ceeb hauv kev noj haus nyob rau hauv kev noj haus ntawm cov poj niam cev xeeb tub yog heev. Yog xav pom qhov no, peb saib cov txheeb cais. Kev xeeb tub hauv poj niam noj qab haus huv - lub ntsiab lus ntawm tsab xov xwm.
Tsis txaus? Yog li ntxiv!
Kev kawm txog kev noj haus ntawm cov niam txiv uas muaj kev cia siab, uas tau ua hauv St. Petersburg, pom tias tsuas yog 6 (!) Ntawm 100 cov neeg tshawb fawb tau tham txog kev muaj peev xwm ntawm kev noj haus ntawm cov khoom noj uas tseem ceeb (cov khoom noj). Thiab ntau tus poj niam tau pom tias muaj qee yam ntawm lawv tus kheej. Feem ntau feem ntau tsis muaj hlau, iodine, calcium, zinc, chromium. Cov vitamins yog cov tsis muaj peev xwm ntawm folic acid, biotin, vitamins B .. B thiab AD alfalinolenic acid, uas yog ib feem ntawm cov vitamin F, prevailed Nws yog nthuav tias cov tsis muaj peev xwm ntawm cov tseem ceeb muab tau los ntawm lub sij hawm, nyob rau hauv ib tug loj xeem kev kuaj ntawm cov poj niam cev xeeb tub. Nws muab tawm tias lawv tsis xav tias lawv tsis muaj! Li ntawd, nws puas tsim nyog muab qhov tseem ceeb rau qhov no, txij thaum tsis muaj kev phom sij rau tus poj niam txoj kev noj qab nyob zoo? Yeej. Tom qab tag nrho, nrog xws li ib tug thaum nyiaj tsis meej, tus me nyuam suffers. Kev ua txhaum ntawm txoj cai ntawm kev noj qab haus huv balanced noj muaj peev xwm tsim kev hem thawj ntawm kev yug ntxov. yug me nyuam ntawm lub teeb me. Kev tsis muaj peev xwm ntawm qee tus cev xeeb tub hauv lub cev ntawm leej niam yav tom ntej yav tom ntej tuaj yeem cuam tshuam kev noj qab haus huv ntawm nws tus menyuam hauv thawj xyoo ntawm lub neej. Tsis tas li ntawd, nyob rau hauv xyoo tas los nws tau raug pov thawj tias qhov zoo thiab ntau ntawm nws niam mis nyob ntawm seb qhov kev noj haus ntawm tus poj niam cev xeeb tub. Yog muaj mis nyuj! Kev noj zaub mov zoo rau yav tom ntej niam yog ib qho kev tiv thaiv rau tus me nyuam thoob plaws hauv nws lub neej. Dab tsi yog cov kauj ruam yuav tsum tau noj rau txoj kev noj zaub mov kom zoo thaum cev xeeb tub?
Noli nocere!
Hauv Latees, qhov no txhais tau tias "TSIS TXHOB ROV QAB!" Qhov no yog qhov tseem ceeb tshaj plaws ntawm cov tshuaj, txhua lub sijhawm ncaj ncees. "Niam tom ntej yuav tsum muab cov khoom noj khoom tsim los ua lub sijhawm ua noj ua haus, thiab tseem muaj sij hawm ntev. tsis muaj cov khoom noj khoom haus xws li cov khoom noj khoom haus, cov roj pleev, cov xim, cov khoom ua kom zoo dua, cov roj av, cov hmoov av, cov roj emulsifiers.For lub neej yav tom ntej, lawv txhua yam tsis tsim nyog.Peb yuav tsum tsis txhob hnov qab tias ntau cov khoom noj tau npaj txhij Hloov cov khoom noj tsis ua haujlwm tsis zoo, thiab tseem yuav tsum tsis txhob txwm ua raws li, txawm tias tsis muaj cov pov thawj ntawm cov khoom siv rau cov neeg muaj mob rau cov tib neeg, cov me nyuam mos, cov poj niam cev xeeb tub thiab cov poj niam uas tsis tau xeeb muaj zoo dua. poj niam cev xeeb tub, tsis pub nws noj cov zaub mov tsim nyog.Qhov ob peb hnyuv ntxwm tsis tau nqaij - thiab lub cev tsis muaj hlau, phosphorus, vitamin B12, niacin thiab biotin, d tab sis kuj muaj protein ntau hauv qib nqaij. Tab sis nws yuav tau roj ntau tsis zoo thiab ntau ntau calories.
Nyob rau hauv lub cover ntawm ntsuab nplooj
Qhov tshwj xeeb yuav tsum tau muab rau cov khoom noj muaj vitamin B9, folic acid. Nws lub npe hais rau nws tus kheej: "folium" hauv Latin txhais tau tias "nplooj". Folic acid yog pom nyob rau hauv ntsuab nplooj ntawm asparagus, spinach, zoo li nyob rau hauv txiv hmab txiv ntoo ntawm avocado, carrots, melon cantaloupe, apricots, taub dag, beetroot. Tsawg dua folic acid hauv qe qe thiab taum. Mov ci - cov txiv hmab txiv ntoo thiab cov rye nplej, thiab cov noodles tshwj xeeb los ntawm wholemeal hmoov tsis muaj cov ntsiab lus ntawm folic acid, tab sis lawv yog qhov tseem ceeb ntawm nws. Qhov sib txawv? Tsis yog li! Lub caij nplooj ntoo ntawm cov nplooj zaub tsis tshua zoo, thiab cov hom qoob mog thiab cov khoom ua los ntawm wholemeal hmoov yuav noj txhua txhua hnub, tsis hais lub caij twg. Txhim kho lawv cov zaubmov uas muaj vitamin B, qhov kev cia siab niam tau txo qhov kev pheej hmoo ntawm tus txha nqaj qaum nyob rau hauv nws tus menyuam thiab saib xyuas qhov tsim kom zoo (nyob rau tib lub sijhawm) ntawm nws lub hlwb thiab kev txawj ntse. Thiab leej niam ntawm no vitamin yuav zoo kev pab, vim hais tias nws muaj peev xwm los txo qhov mob mob siab, uas yog ib qho tseem ceeb thaum yug me nyuam. "Kev tiv thaiv ntsuab" yuav tsis tawm koj thiab tom qab yug me nyuam, nws yuav pab txhim kho cov kua mis.
Cov qoob loo ntawm folic acid
Carrot zaub xam lav nrog qej thiab ceev
Noj:
♦ 2-3 qhwv cov kua qaub
♦ clove of qej
♦ 3 rooj. spoons ntawm Walnut kernels
♦ 2 rooj. spoons ntawm qaub cream los sis mayonnaise
♦ Ntsev
Npaj:
Scrub lub carrots on ib tug loj grater, ntxiv tws neeg rau, lub caij nrog qaub cream, uas yog tov nrog mashed qej, ntsev kom saj. Xws li ib qho khoom qab zib yuav muab rau koj folic acid thiab beta-carotene, vitamin B thiab muaj nqis tooj, fatty omega-6 thiab phytoncides. Yuav kom qhov phaj koj tau ntxiv arugula - ib qho tseem ceeb ntawm folic acid, vitamin C thiab kev microelements. Nqaij qaib avocado, me ntsis flavored nrog ntsev thiab kua txob (koj muaj peev xwm ntxiv grated qej), nws yog ib qhov tseem ceeb thiab six kis ntawm qhob cij.
Cov khoom qab ntawm cov vitamins B6 delicious
Haddock ua lus Mev
Noj:
♦ 1kg ntawm haddock (carcass)
♦ 1-2 khob mis nyuj haus
♦ 1 kg ntawm cov qos yaj ywm
♦ 4 lub qe
♦ 4 dos
♦ 200 g ntawm txiv roj roj
♦ cov lus qhia. ib spoonful ntawm butter
♦ 10 cov txiv ntseej ntsuab
♦ cov lus qhia. ib spoonful ntawm tws parsley
♦ ib rab ntsev thiab kua txob
Npaj:
Haddock txiav rau hauv loj slices thoob plaws, ncuav dej kub thiab tawm rau 15 feeb. Tom qab ntawd txiav rau hauv slices, ncuav kub mis nyuj thiab tawm rau ib teev. Kub lub qhov cub kom 240 ° C. Fry lub dos nrog txiv ntseej roj, nteg cov haddock thiab cov pob hau, tev thiab khov qos yaj ywm hauv cov khaubncaws sab nraud povtseg (txheej txhua lub nrog ntsev me me, thiab ncuav dhau saum nrog mis nyuj los ntawm cov ntses thiab melted butter). Ci hauv qhov cub rau 20 feeb. Txhim kho cod nrog cov khoom ntawm cov txiv ntseej, parsley, qe slices. Nyob rau hauv no tais, nyob rau hauv Ntxiv nrog rau cov vitamin B6 muaj poov hlau, tseem ceeb proteins, raws li tau zoo raws li cov vitamin B, thiab vitamin C.
Pyridoxine los ntawm ailments
Los ntawm lub lim tiam 8 ntawm cev xeeb tub, vitamin B6 (pyridoxine) yog qhov tseem ceeb. Koj muaj kev ntshaus nrog xeev siab thaum sawv ntxov, hmo ntuj tu qaib calf calf, nervos. Zaub los ntawm lub caij nyoog yog qhov zoo tshaj plaws ntawm cov vitamins. Nws kuj yog qhov tseem ceeb rau tus me nyuam, vim nws txhawb nqa txoj kev loj hlob ntawm nws lub hauv paus mob hlwb. Koj puas tau muaj tag nrho cov nplej qhob cij thiab qhwv hauv koj cov khoom noj? Yawm suab! Nyob rau hauv cov khoom no muaj ntau ntawm tsis tsuas folic acid, tab sis kuj pyridoxine. Nws cov zaub mov yog nqaij, qee ntau hom ntses, tshwj xeeb tshaj yog chum thiab haddock, bran, nplej ovary, unpolished mov, oats, taum, buckwheat groats thiab walnuts.
Magnesium rau lub zog ntawm cov pob txha
Txij li thaum lub as thib 11 ntawm cev xeeb tub, thaum me nyuam cov pob txha loj hlob zuj zus, magnesium ua tshwj xeeb. Lub caij no yog ib qho tseem ceeb hauv cov khoom siv rau kev loj hlob ntawm pob txha. Tsis ntev los no cov ntaub ntawv los ntawm cov kws tshawb fawb pom tau tias qhov kev loj hlob, qhov hnyav thiab qhov me me ntawm tus me nyuam mos lub taub hau yog nyob ntawm cov khoom siv magnesium npaum li cas thaum lub sijhawm no. Magnesium yog ib qho tseem ceeb rau cov leeg, nrog rau cov leeg ntawm lub tsev menyuam. Magnesium yog nplua nuj nyob hauv whole grains thiab whole grain bread, figs, almonds, noob, watermelons, zaub ntsuab ntsuab thiab tsawb.
Zais cov zaub mov uas muaj hlau qhov chaw
Los ntawm 22 lub lim tiam ntawm cev xeeb tub, qhov kev xav tau rau lub cev ntawm niam thiab tus me nyuam yav tom ntej hauv cov caj pas uas tsim nyog rau hematopoiesis nce. Nws cov nplua nuj yog nqaij, tshwj xeeb tshaj yog liab, thiab qe. Thiab kuj taum, tsaus ntsuab, zaub hom qhob nplej, kua txiv taum pauv, cov txiv hmab txiv ntoo qhuav. Tsis txhob haus dej haus tam sim ntawd tom qab noj tshuaj yej thiab kas fes (cov tannins muaj nyob rau hauv lawv txo qhov theem ntawm kev nqus hlau).
Omega-3 rau lub hlwb thiab lub zeem muag
Qhov tshwj xeeb rog rog omega-3, muaj nyob hauv cov ntses lauj kaub tais diav, yog ib qho tseem ceeb rau yav tom ntej tus me nyuam, vim nws tau txiav txim siab qhov kev loj hlob ntawm nws lub hlwb thiab lub zeem muag.
Zaub mov rau lub sijhawm zaum ob
Qe nqaij hauv Italis (hauv microwave qhov cub)
Noj:
♦ 250 g av nyuj hauv av
♦ 1 lub qe
♦ 50 g ntawm qhuav qhob cij dawb dawb
♦ 50 g ntawm cheese
♦ 1 clove qej
♦ 1 teaspoonful. diav ntawm qhuav parsley
♦ 1 teaspoonful. diav seasoning "Vegeta"
♦ 240 g ntawm cov txiv lws zoov
♦ ntsev thiab kua txob
Npaj:
Sib tov txhua yam tsuas yog txiv lws suav thiab ib nrab grated cheese. Dov 12 nqaij pob txha los ntawm qhov hnyav tau txais thiab muab tso rau hauv ib lub lauj kaub tais diav rau 3-4 feeb hauv lub qhov cub microwave. Nqa nws yuav luag rau txoj kev npaj, tig mus rau thaum ua noj. Top - sliced txiv lws suav thiab cheese. Ci rau 5 feeb.
Noj cov pluas noj hauv peb lub hlis peb
Yuav kom txo tau qhov kub siab, noj zaub mov me me thiab tsis txhob noj cov zaub mov thiab rog, nrog rau haus dej qab zib thiab jelly. Rau qee cov poj niam muaj lub siab kub nyhiab los ntawm kub siab, ib lub qhov muag daj los yog ib rab diav ntim ntawm cov hlwv. Koj tuaj yeem sim noj alkaline ntxhia dej tsis muaj roj: qhib lub raj mis nrog dej 2 hnub ua ntej yuav noj, thiab ua ntej noj mov me ntsis. Nco ntsoov nqa zaub mov rau khoom noj txom ncauj. Li ntawd, koj tuaj yeem tswj kom muaj kev noj zaub mov tsis muaj tshaj plab.
Pita nrog cov nplej zom "Exotica"
Noj:
♦ 1 avocado
♦ 2 rooj. spoons ntawm txiv qaub kua txiv
♦ 50 g ntawm cov roj tsawg cov roj cheddar cheese
♦ Ntsev
♦ Cov kua txob dub
Npaj:
Txiav tus avocado nyob rau hauv ib nrab, tshem tawm cov pulp nrog ib diav, mash nws nrog txiv qaub kua txiv, ntxiv grated cheese, lub caij mus saj, mix. Sau lub pasta nrog pita. Nws yuav yog ib qho yooj yim "cij hnab tshos." Cov zaub mov no muaj calcium, cov vitamins ntawm S. V. Avocado fatty acids uas ua rau calcium uas nkag mus rau hauv lub cev ntau mus siv tau cov hlwb.
Fiber rau txoj hnyuv
Txhawm rau kom tsis txhob thab plaub, peb yuav muaj cov khoom noj khoom haus uas muaj cov khoom muaj fiber ntau, cov qhob cij noob hnav thiab lwm yam khoom siv qoob loo, nrog rau cov roj hmab.
Beetroot nrog neeg rau
Noj:
♦ 2 lub tsho loj
♦ 1 pob txiv dib qaub ncaug
♦ 50 g ntawm walnut kernels
♦ clove of qej
♦ 2 rooj. spoons ntawm unrefined sunflower roj
Npaj:
On ib tug loj grater, grate lub boiled beet thiab lub pickled dib. Ntxiv crushed neeg rau, av qej thiab butter. Sib tov txhua yam. Ntxiv nrog rau cellulose, uas muaj ntau ntawm pectin, cov zaub mov muaj folic acid, poov tshuaj, ib tug complex ntawm pab tau fatty acids uas yog omega-6, vitamin E. tooj.
Delicious sources ntawm magnesium
Txiv Hmab Txiv Ntoo Dessert
Noj:
♦ 1 txiv tsawb
♦ 2/3 khob ntawm yoghurt nrog cereal filling
♦ 2 rooj. spoons ntawm fried almonds
♦ 4 pob loj loj ntawm txiv pos nphuab (tuaj yeem khov tau)
♦ 1/2 ntxuav cov kua
Npaj:
Txiv tsawb, kua, strawberries txiav rau hauv slices, tawm hauv 1 strawberries rau dai kom zoo nkauj. Sau lub khoom noj qab zib nrog yogurt, decorate nrog strawberry slices, sprinkle nrog crushed almonds. Ntxiv rau magnesium, lub cocktail muaj calcium, fiber, iron, beta-carotene, vitamin B2 thiab serotonin, uas yog lub ntsiab lus hu ua hormone ntawm kev xyiv fab.
Tsib txoj cai ntawm lub sijhawm zaum ob
Kev mob nkeeg li niaj zaus yuav tsum nres, thiab kev nqhis dej ntawm lub cev tuaj. Koj lub cev nyob hauv lub sijhawm no yuav saib xyuas nws tus kheej thiab pib ntau dua cov dej haus zoo. Tab sis cov ntsiab cai ntawm ntau hom khoom noj khoom haus thiab kev ua raws li kev cai noj zaub mov tseem yuav tsum tau muaj cai. Nov yog qee cov cai.
Tsis yog! Txhim kho cov khoom
Raws li nyob rau hauv thawj peb lub hlis, cov khob cij dawb ntawm hmoov nplej siab tshaj plaws yog cov khoom noj uas muaj noob, bran, rye, whole-grain. Txhawm rau ci thiab khoom qab zib, yuav halva tshuaj yej, txiv hmab txiv ntoo txiv hmab txiv ntoo (qhov pectin) lossis muesli nrog cereal, txiv ntseej thiab txiv hmab txiv ntoo.
Kev mus rau cov chaw muaj vitamin D
Lub cev ntawm lub neej yav tom ntej tus me nyuam twb xav tau cov vitamin no. Nws pom muaj nyob rau hauv cov ntses (tshwj xeeb tshaj yog nyob rau hauv sardines, herring, salmon thiab tuna), qe qe, hauv mis nyuj laus thiab cov khoom siv mis.
Ntxiv calcium uas yuav tsum muaj rau ob
Pib txij li lub as thiv 17, qhov kev ua si ntawm tus menyuam lub qhov taw rau hauv niam lub plab zuj zus tuaj. Nyob rau hauv cov ntaub ntawv no, cov pob txha hlob sai dua thiab ua ntau ruaj.
Cov tshuaj ntsaws pw tsaug zog
Kev pw tsaug zog ntawm kev xeeb tub yog tsis zoo. Ntshav ntawm lub zais zis koj mus xyuas chav dej ntau zaus ib hmo. Tsawg dua haus kuj tsis yog ib qho kev xaiv: lub cev tseem xav tau ntau qhov dej. Dab tsi yuav pab tsaug zog sai dua thiab pw tsaug zog? Ua ntej yuav mus pw, nws yog ib qho tseem ceeb kom haus ib khob ntawm chamomile nrog mint los yog ib nrab ib khob ntawm cov mis nyuj sov thiab ib nrab teaspoon ntawm zib mu. Noj hmo, nplua nuj nyob rau hauv carbohydrates, txhawb nqa lub sij hawm tuaj txog ntawm kev pw tsaug zog. Nws yog ib qho zoo noj ib daim ntawm qaib ntxhw lub txiv mis nrog buckwheat 2 teev ua ntej yuav mus pw. Nqaij qaib cov txwv thiab buckwheat muaj vitamin B6 tiav nrog amino acid tryptophan, vitamin PP thiab magnesium. Qhov no ua ke ntawm cov pabcuam khoom pab txo kom nruj, nws yuav pab kom poob sai sai thiab pw tsaug zog.