Tus neeg tsis tuaj noj zaub mov yog rov rau ntawm qhov chaw siab. Lub caij no, cov kws kho mob thiab cov kws kho mob tau nug txog seb qhov no puas pab tau rau kev noj qab haus huv. Qhov tseeb, qhov kev txhawj xeeb tsis yog tshwm sim los ntawm hom zaub mov nws tus kheej, tiam sis peb txoj kev xav rau nws yog feem ntau tsis yooj yim. Tom qab tag nrho, qhov tseem ceeb tshaj plaws nyob rau hauv cov zaub qhwv noj nqaij yog raws li yog qhov tseeb ntawm cov kev muab kev pab cuam. Peb to taub nws raws li ib tug banal tsis kam ntawm nqaij ...
Cov kws tshuaj noj kom tsis txhob noj cov nqaij thiab cov ntses xwb, tab sis kuj tag nrho cov khoom ntawm cov tsiaj txhu, thiab qhov no yog cov cheese, cov khoom noj khoom haus, thiab cov roj qab rog. Qee cov mus rau zaub qhwv noj zaub xwb vim tias nws yog qhov zoo nkauj. Lub caij no, cov kws kho mob tau ua raws li kev ntseeg hais tias hom zaub mov no yog kev noj qab haus huv feem ntau. Qhov tseeb, txhawm rau xyuas kom meej tias cov khoom noj tsis zoo rau tag nrho cov kev xav, qhov no yuav tsum tau muab ntau lub sijhawm, kev rau siab thiab kev saib xyuas. Cia peb kawm tag nrho qhov tseeb thiab qee qhov kev tsis sib haum xeeb!
1. Nws yog khoom noj khoom haus zoo!
Yog, nws yeej muaj tseeb. Xwb, nws yooj yim assimilated thiab tsawg dua rog. Tsis tas li ntawd nws yog qhov tsawg kawg nkaus ntawm co toxins thiab tshwj xeeb tshaj yog cov tshuaj hormones thiab tshuaj tua kab mob ua ke nyob rau hauv ntau heev nyob rau hauv cov khoom noj. Nws tsis yog ib daim card uas nyuj thiab nqaij qaib yog zus los ntawm fodder nrog hormonal thiab bioadditives. Nyob rau hauv cov nroj tsuag ration ntau ntawm cov vitamins thiab muab kev pab, thiaj li vegetarians muaj ntau siab dua tsis kam mus rau tus kab mob. Ntawm lawv, txoj kev pheej hmoo ntawm kev mob kheesxaws muaj tsawg dua 40%, coronaropathy - txog li 30%, tuag ntxov ntxov - 20%. Nyob rau tib lub sij hawm, vegetarians raug kev txom nyem los ntawm ntshav tsawg dua lwm tus neeg, lawv feem ntau muaj ib qho nyiaj tsawg ntawm tej lub micronutrients thiab minerals.
2. Txhua tus neeg yuav tsum tau noj nqaij
Qhov no tsis muaj tseeb! Yog tsis muaj pov thawj los tshawb xyuas tias tib neeg lub cev yuav tsis ua haujlwm tsis muaj cov kabmob tsiaj. Nyob rau tib lub sijhawm, cov tsiaj txhu tsiaj yog cov khoom siv zoo rau peb qhov nqaij nruab deg thiab, tsim cov hauv paus ntawm txoj kev noj haus, muab lub siab ntev ntawm kev ua zoo.
3. Russians raug pom zoo nqaij eaters
Nws yog qhov tseeb. Nyob rau hauv Russia, tsawg tshaj li 1% ntawm vegetarians. Nyob rau hauv Asmeskas, lawv yog me ntsis ntau - 2.5%. Hauv Canada - 4%.
4. Ua ib tug neeg tsis noj nqaij txhais tau tias tsuas yog tshem tawm cov nqaij ntawm cov khoom noj
Qhov no tsis muaj tseeb! Ua ntej ntawm tag nrho cov, qhov no txhais tau tias hloov qhov tsiaj cov tsiaj nrog zaub. Tsis nws kos, tab sis ib tug neeg hloov. Es tsis txhob nqaij, koj yuav tsum noj cov zaub mov muaj protein ntau txhua hnub: taum, lentils, kua, taum. Tsis tas li ntawd, hauv koj qhov kev noj haus yuav tsum yog cov cereals, ceev, noob. Lawv ua haujlwm rau cov khoom noj micronutrients thiab minerals uas muaj hauv cov nqaij (feem ntau magnesium, zinc). Tsuas yog nrog rau kev noj haus zoo ntawm cov as-ham uas koj yuav coj koj lub cev pab, thiab tsis tshaib plab nws.
5. Koj tuaj yeem mus noj zaub mov xwb thaum koj twb laus lawm
Yog, nws yeej muaj tseeb. Li no, cov zaub mov compiled yog theoretically haum rau cov muaj hnub nyoog. Txawm li cas los xij, cov kws kho menyuam yaus yeej saib xyuas cov zaub mov ntawm cov menyuam yaus. Ntau zaus lawv muab rau cov niam txiv yav tom ntej - cov neeg tsis noj nqaij thaum lub sij hawm cev xeeb tub rov qab mus rau cov nqaij los sis feem ntau cov nqaij ntses, nrog rau cov qe qaib. Tus me nyuam tus kab mob yuav tsum xav tau cov proteins uas yog tsiaj txhu.
6. Neeg tsis txawj ntse ua kom poob phaus
Nws tsis yog qhov tseeb! Qhov no tsis yog kev noj haus rau txhua tus neeg uas xav kom poob phaus! Tej zaum koj yuav poob qhov hnyav yog tias koj tseem siv tau noj cov zaub mov muaj rog thiab loj heev. Txawm li cas los xij, feem ntau cov neeg hluas uas tsis noj nqaij zoo dua tuaj lawm! Vim li cas? Yuav kom tau txais tib lub zog li qhov nruab nrab nqaij steak los yog ntses fillet muab, koj yuav tsum noj, piv txwv li, tag nrho lub tais ntawm taum los yog soybeans (qhov twg yog qhov calories ntxiv). Feem ntau cov neeg uas tsis tshua muaj neeg tsis noj nqaij muaj tsuas ua npau suav txog kev noj zaub mov kom yog. Lawv lub cev tsis kauj. Lawv feem ntau yeej xav tau ib qho hniav qab zib. Siv ntau cov carbohydrates (nplej zom, zaub zaub ntsuab, txiv hmab txiv ntoo), lawv muaj feem ntau dua lwm tus neeg kom muaj kev txaus ntshai ntawm kev hloov ntshav qab zib. Kev noj qab haus huv tsis tu ncua ntawm cov protein nyob hauv lub cev tswj cov theem ntawm cov piam thaj.
7. Kev yuav khoom yuav tsum tau ua hauv cov khw muag khoom noj khoom haus huv xwb
Nws tsis yog qhov tseeb. Cov khoom noj rau cov neeg tsis noj nqaij (xws li kua thiab nws cov derivatives, lentils, bran thiab pasta los ntawm coarse hmoov) tuaj yeem yuav tom khw los yog cov khw muag khoom ze.
Piv txwv ntawm cov zaub mov txawv
Ntsuab pea puree kua zaub
• Ib phaus ntawm cov peas ntsuab (los yog asparagus)
• Greenery thiab keeb kwm
• 1 liter dej
• 1 tbsp. l. txiv roj roj
• Thyme
Green peas los yog asparagus boil nyob rau hauv zaub broth. Ntxiv cov txiv ntseej, ntau hom tshuaj ntsuab thiab cov hauv paus hniav, sib tov txhua yam. Pab nrog croutons ntawm dub khob cij thiab sprinkle nrog sesame noob.
Cutlets los ntawm lentils
• Cov iav ntawm lentils
• Ib nrab ntawm lub taub hau ntawm cov yas qoob loo
• Basil
• Paprika
• Hmoov nplej
• Leek
• Zaub txhwb ntsuab, qhiav
Lentils soaked nyob rau hauv dej thiab boiled. Muab cauliflower hauv boiling salted dej thiab noj rau 5 feeb. Muab cov lentils thiab cov qoob loo sib xyaws, ntxiv cov seasonings thiab cov zaub ntsuab, me ntsis hmoov nplej thiab sib tov kom huv si. Ua kom lub cutlets thiab Fry kom txog thaum lub ruddy crust. Sprinkle finely tws leeks. Ntxiv cov neeg rau thiab ncuav qab yogurt.
Stewed zaub
• Zucchini
• Cov zaub carrot
• Txiv lws suav
• Dos
• Curry
• Cov kua txob dub
• Cumin
Nqa cov zaub hauv cov roj zaub thiab pab nrog xim av txhuv.