Nrog rau tus me nyuam nyob hauv tsev neeg, niam txiv yuav tsum tau saib qhov teeb meem ntawm kev noj qab haus huv nrog lub qhov muag tshiab thiab pib los ntawm qhov pib, piv txwv, maj mam siv tus me nyuam noj kom zoo. Cov khoom noj khoom haus me nyuam mos tsis yog tsuas yog lub ntsiab lus ntawm lub cev, tab sis kuj muaj teeb meem nrog ntau yam kev xav ntawm kev puas hlwb, kev coj noj coj ua thiab kev coj tus cwj pwm.
1. Lub hauv paus ntawm lub hauv paus - ntau hom khoom noj sib xyaw. Noj zaub mov zoo muaj ntau yam tsiaj txhu thiab khoom noj khoom haus, noj ib nrab ntawm cov nqaij nyoos, ib nrab hauv daim ntawv ua tiav. Thaum twg cov khoom noj khoom haus sib xyaw tsis xav tau cov khoom noj tshwj xeeb tshwj xeeb.
2. Uniformity hauv kev noj haus tsis yog qhov tseem ceeb. Cov zaub mov tsis muaj neeg tsis noj nqaij, zaub mov muaj roj ntau ntau (roj, protein ntau), kev noj cov zaub mov hauv lub cev ntev mus rau qhov tsis muaj zog hauv lub cev cov khoom tseem ceeb (kab kawm, vitamins, amino acids, fatty acids). Kho kev nyiam qab - qaub, qab ntsev, qab zib, kub - dulls kev xaav ntawm qhov tseem ceeb ntawm cov zaub mov thiab imperceptibly generates ib monotony nyob rau hauv cov zaub mov. Qhia koj tus me nyuam kom noj tsawg kawg ib feem me ntawm cov tais.
3. Cov zaub mov txias thiab kub yog sib ntxiv. Rau pluas tshais thiab noj hmo, tsis tas tsuas yog noj tshais xwb. Nws yog ib qho tseem ceeb kom muaj mis nyuj, dub cij, cheese, butter, qhaub cij nqaij los yog nqaij nyoos ntawm lub rooj, muab lub cev muaj protein ntau, calcium, phosphorus, copper, vitamins A, B, B1, B2, thiab cov nplaum pob. Cov zaub mov kub nrog qos yaj ywm thiab zaub los yog zaub xam lav nrog ib feem me me ntawm cov nqaij los yog ntses txhawb nqa qhov quav ntawm iron, protein, zinc, iodine, vitamins B1, B6, C thiab folic acid. Qhov noj tshais thib ob (khoom txom ncauj ua ntej noj su) nrog txiv hmab txiv ntoo tshiab los yog kua txiv hmab txiv ntoo ua rau lub cev muaj vitamin C.
4. Cov menyuam tsis muaj hnub nyoog, tshwj xeeb tshaj yog hnub noj haus. Cov khoom noj yuav tsum npaj thiab npaj ua nrog cov me nyuam hnub nyoog. Qhov no txhais tau hais tias: ntsim rau qhov ntsim, cov tshuaj ntsim tshiab ntsev siv lub qhov ntsev tsis muaj lub tais ntsev, ib qho kev ua haujlwm kom zoo, tsis muaj puv nrog lub phaj. Tag nrho cov duab ntawm kev noj mov yog ua tiav los ntawm lub siab, tus phooj ywg cua thiab zoo haus. Tus menyuam yuav tsum tsis txhob zaum ntawm rooj ib leeg. Tos nws ua ntej yog tias nws tsis nyiam noj tshais. Ua kom luv luv tom qab rov qab los ntawm tsev kawm ntawv nce qab los noj mov.
5. Txhua tus muaj nws tus kheej xav tau kev pab khoom noj khoom haus. Muaj cov ntxhuav nrog cov tswv yim qhia txog kev noj qab haus huv tsuas muab cov txiaj ntsig nruab nrab rau pawg hnub nyoog sib txawv. Tab sis qhov no tsis txhais hais tias txhua tus menyuam yuav tsum ua raws li lawv.
6. Kev noj qab haus huv txawv. Nws yog qhov tseeb tias cov me nyuam tsis noj tib yam khoom noj txhua zaus - thiab qhov no yog qhov qub. Yog tias tus me nyuam tsis noj zaub li ob peb hnub ua ke, qhov no feem ntau tsis txhais hais tias nws muaj khoom txaus. Tsis xav tau tam sim ntawd muab nws cov kua txiv qab los ua kua los yog lwm yam tshuaj. Ntawm qhov tod tes, tus me nyuam uas tsis ntev los no, nws loj dua li niaj zaus, nws yuav tsis ua mob tam sim ntawd. Yog tias ntev dua ntawm cov zaub mov, nws yuav tsum ua kom haum rau lo lus nug no nrog tus menyuam tus kws kho mob kom tsis txhob muaj kev noj zaubmov tsis zoo rau tus menyuam.
7. Dej yog khoom noj khoom haus tseem ceeb tshaj plaws. Tus me nyuam yaus, qhov ntau dua nws yog qhov tsis muaj kua hauv lub cev. Thaum kub kub, thaum muaj kev ua si lossis kev ua si, kev xav tau ntawm cov menyuam noj qab nyob zoo hauv dej tuaj yeem ntau tshaj ob zaug. Qhov zoo tshaj plaws quencher ntawm thirst yog pure dej, dej ntxhia (rau me me - tsis muaj carbon dioxide), unsweetened herbal thiab txiv hmab txiv ntoo teas. Cov kua txiv hmab txiv ntoo rau cov dej haus quenching yuav tsum tau diluted yam tsawg kawg hauv qhov kev faib ua feem ntawm 1: 1. Vitaminized kua txiv hmab txiv ntoo nrog ntau hom khoom noj khoom haus sib xyaw tsis tsim nyog. Cov dej haus muaj kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo, paj yeeb, colas, malt (non alcoholic) npias rau kev nqhis dej nqhis dej tsis haum - vim muaj cov txheej txheem qab zib heev.
8. Mis nyuj haus yog qhov khoom noj khoom haus ntawm me nyuam mos liab. Mis nyuj haus thiab cov khoom siv mis nyuj ua rau cov me nyuam lub cev muaj plab hnyuv laus, phosphorus, protein ntau thiab vitamins (A, B1, B2). Nws yog qhov zoo tshaj rau noj pasteurized tag nrho mis nyuj nrog roj cov ntsiab lus ntawm 3.5%. Cov mis nyuj uas muaj roj tsawg (1.5%) thiab cov cwj pwm hauv cov mis nyuj, nrog rau cov khoom siv mis, cov roj-soluble vitamins (A, D) tsis tuaj. Cov khoom noj uas npaj kom txhij los feem ntau muaj ntau hom qab zib. Yog li ntawd, nws yog qhov zoo dua los npaj lawv tus kheej. Yuav cov mis nyuj yogurt tsis yog mis nyuj los yog cov mis nyuj muaj kua mis thiab cia li sib tov tshiab ntawm cov txiv hmab txiv ntoo. Puddings noj nrog ib tug me ntsis qab zib. Yog tias tus me nyuam tsis kam haus cov kua mis, cov khoom noj muaj calcium uas yuav muab rau nws nrog cheese thiab cottage cheese. Muaj tseeb, lub cheese muaj ib sab tsis zoo: lub siab ntsev cov ntsiab lus.
9. Nqaij - mob pes tsawg, tab sis tsis tu ncua. Nqaij muaj protein ntau thiab muaj nqis zoo-assimilated hlau. Nyob rau hauv zaub thiab nplej, hlau yog tsis yooj yim digested. Tshaj loj ntawm cov nqaij yog undesirable. Twb ib feem me me ntawm daim siab hnyuv ntxwm los ntawm nqaij npuas los yog nqaij nplooj siab ua rau lub cev ntawm tus me nyuam lub cev nrog cov hlau, thiab nqaij npuav ntshiv - vitamin B1. hauv cov khoom noj me me kom tsis txhob muaj cov sausages uas muaj roj ntau. Nqaij yuav tsum tsis txhob kib - kib zaub mov yog teeb meem rau kev noj qab haus huv. Rau me nyuam yaus, xaiv ib yam dab tsi uas yooj yim sulky (piv txwv li, txhoov nqaij).
10. Hiav txwv ntses yog ib qho tseem ceeb ntawm iodine. Cov ntses no, tshwj xeeb tshaj yog salmon, cod thiab haddock, yog khoom noj khoom haus uas tsim lub cev nrog iodine. Iodized ntsev kuj tuaj yeem ua rau iodine. Txawm li cas los, ntsev yuav tsum tau muab tsawg dua - hauv txoj ntsiab cai!
11. Cov roj zoo "muab zais", piv txwv, hauv cov hnyuv ntxwm, kua txiv hmab txiv ntoo, cov khoom qab zib, cov ncuav, cov qhob noom thiab cov qhob noom xim kasfes feem ntau tuaj yeem rau qhov kev mob ntawm lub cev. Yog li, cov zaub mov zoo li no yuav tsum tsawg li tsawg tau. Tus tshaj plaws yog, hom roj yog nws li cas. Tseem ceeb yog cov "pom" cov rog - butter, zaub roj (feem ntau cov txiv roj roj).
12. Grey qhob cij thiab txiv ntseej yog qhov tseem ceeb tsis yog nyob hauv lawv cov carbohydrates. Hmoov zoo ntawm kev sib tsoo, hmoov txhuv nplej siab, khob cij dawb, tsuas yog rau carbohydrates, yuav luag tsis muaj chav dej ntxuav muag. Tsis zoo li lawv, wholemeal cij, tagnrho mov, qhob nplej qhuav, yaug flakes thiab cereals mov, ntxiv rau carbohydrates, ntau yam minerals, kab kawm, vitamins thiab ballast tshuaj los ntawm lub plhaub ntawm noob phom. Tswv yim: muab kev xaiv rau grey qhob cij, feem ntau hloov qhob noom cookie, ci los ntawm hmoov nplej ntawm kev sib tsoo, ua tib zoo npaj muesli, vim hais tias npaj txhij-ua xav muaj ntau suab thaj.
13. Qos yaj ywm muaj nqis tshwj xeeb. Nyob rau hauv cov nqe lus ntawm cov ntsiab lus ntawm tseem ceeb tshuaj, nws yog ib qho tseem ceeb tshaj li mov thiab nplej zom. Yog tias ua tau, siv cov tshiab qos yaj ywm, dilute lub puree nrog mis nyuj thiab ntxiv butter. Fabkis fries, chips, lwm yam zoo li muaj ib qho thaum Ir. Muab qos yaj ywm tsawg kawg 5-6 zaus hauv ib lub lis piam, mov los yog pasta 1-2 zaug txhuv nplej, cov mov nplej thiab pasta ntawm wholemeal muaj cov khoom noj muaj txiaj ntsim zoo dua cov zaub mov zoo noj (av nplej, pasta los ntawm nplua zoo hmoov, lwm yam)
14. Cov zaub thiab cov txiv hmab txiv ntoo yog cov nplua nuj nyob hauv cov kab zuam. Yog hais tias nws tsis tuaj yeem txais cov zaub tshiab, nws raug nquahu kom siv cov khoom noj tshiab (yog tias ua tau tsis muaj lub caij). Kho cov zaub kom zoo. Tsis txhob ntub los yog noj lawv ntev ntev (nws tseem leaches), tsis tu ncua muab rau cov me nyuam hauv lawv daim tawv nqaij. Rau cov me nyuam me, cov zaub ua kom zoo yog cov khoom noj (carrots, kohlrabi, cauliflower, fennel, broccoli). Cabbage thiab legumes muaj cov nqi nutrients, tab sis, hmoov tsis, ntau nyuaj rau kev zom. Yog tias tus me nyuam tsis kam ua lub sij hawm mus rau ib ntus, koj yuav tsum saib xyuas kom noj tau qos yaj ywm thiab txiv hmab txiv ntoo. Txiv hmab txiv ntoo yog qhov zoo dua tshiab - nyob rau hauv cov kaus poom me me thiab tseem ceeb heev. Variety thiab kev xaiv ntawm cov txiv hmab txiv ntoo thiab zaub hauv paus zaub mov muaj cov zaub mov zoo.
15. Khoom qab zib - nruab nrab thiab nyob rau ntawm lub sijhawm. Cov menyuam feem ntau nyiam khoom qab zib. Tab sis yog hais tias lawv tau txais kev koom tes, nws yooj yim heev rau kev mob npau suav, nyhav dhau los, cov zaub mov ua rau kauj. Yog li ntawd, nws yog ib qhov tsim nyog kom tsis txhob noj ntau dhau ntawm qab zib. Ntau hom qab zib hides nyob rau hauv cov khoom noj uas npaj txhij ua, khoom qab zib, dej qab zib, confectionery, ice cream thiab ntau lwm yam khoom. Tsis txhob noj cov khoom qab zib ntawm cov pluas noj loj. Txawm hais tias koj muab, me ntsis thiab tom qab noj mov. Zib ntab, daj qab zib, tsis muaj piam thaj, thiab lwm yam. los ntawm qhov pom ntawm lub cev ntawm cov khoom noj khoom haus tsis muaj qhov zoo tshaj li cov lus teb qab zib.
Cov menyuam yaus txij hnub nyoog ntxov yuav tsum kawm txog kev noj zaub mov uas niaj hnub ua, uas yog qhia txog peb yam khoom noj. Ib zaug ib hnub - rau pluas su - yuav tsum muaj zaub mov kub. Noj tshais thiab noj hmo ua ib yam dab tsi nrog mov ci. Ntxiv rau cov khoom noj peb lub ntsiab, ob qho khoom noj ntxiv - noj tshais thiab yav tav su nrog cov txiv hmab txiv ntoo.
Kev noj qab haus huv noj qab haus huv txo txoj kev rog, ntshav qab zib, plab hnyuv ntxwm thiab kab mob sib kis. Thaum koj loj tuaj, zaub mov tuaj yeem hloov tau ntau dua, tab sis nws yuav tsum nyob twj ywm me nyuam yaus. Cov menyuam yaus yuav tsum tau haus dej txaus, yuav tsum tau txais kev haus dej kom tsawg dua: haus dej hauv cov dej ntxhia, cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo tsis qab, cov kua txiv hmab txiv ntoo hauv cov dej hauv cov dej ntawm 1: 2.