Noj ob rau, raws li yav tas los pom zoo rau cov poj niam cev xeeb tub, koj, tej zaum, rau txhua yam. Tab sis txhawm rau txhim kho cov khoom noj khoom haus zoo tsim nyog. Qhov no yog qhov tsim nyog nyob rau hauv thawj qhov chaw kom paub meej tias tus me nyuam, thaum tseem nyob rau hauv niam lub plab, tsim kom raug thiab yug muaj zog thiab noj qab nyob zoo. Tom qab tag nrho, tsuas yog qhov chaw ntawm kev noj haus rau cov nce qoob loo yog cov tshuaj uas nkag rau hauv lub cev ntawm leej niam. Cov zaub mov muaj ntau yam thiab yuav tsum tau tsim kom muaj ib tus kheej txoj kev noj qab nyob zoo, uas yog ib qho tseem ceeb rau kev cev xeeb tub, muaj kev vam meej kev yug menyuam thiab kev saib xyuas tom qab ntawm tus menyuam.
Noj kom zoo, nws tsis tsim nyog los ua ib txoj kev noj haus kom zoo rau kev noj qab haus huv thaum cev xeeb tub. Txhua yam uas xav tau yog kom noj cov zaub mov uas muaj cov khoom noj tseem ceeb.
Koj yuav tau rov xyuas cov ntsiab lus ntawm kev noj haus thiab tso tseg tus cwj pwm phem, vim tias koj yuav tsum tsis xav thiab tsis heev txog koj tus kheej thiab koj nyiam, tab sis txog tus me nyuam thiab nws cov kev xav tau.
Thaum tsim khoom noj thaum cev xeeb tub, nws tseem ceeb heev kom ua raws li ntau cov cai yooj yim: txo cov khoom noj qab zib, muab ntsev, ntsim, zaub mov kaus poom thiab nkag mus rau hauv cov zaub mov ntau dua zaub thiab txiv hmab txiv ntoo.
Tsis tas li ntawd, koj yog tus cwj pwm kom nkag mus rau xam cov nqi txhua hnub ntawm kev siv cov ntsiab lus. Cov twg? Hais txog qhov no rau ntau yam.
Calcium
Yog tias lub caij no tsis nkag mus rau hauv lub cev ntawm tus poj niam cev xeeb tub kom txaus, muaj teeb meem tshwm sim nrog tsim cov pob txha thiab cov hniav ntawm tus menyuam. Kev tsim kom muaj cov pob txha thiab cov hniav pib nrog 8 lub lim tiam ntawm cev xeeb tub.
Calcium thaum lub cev xeeb tub xav tau ntau tshaj ob zaug, vim hais tias nws yog "tshem tawm" los ntawm leej niam los ntawm tus menyuam. Yog tias qhov sib npaug, koj cov tawv nqaij yuav ruaj khov thiab muaj zog, thiab tus hniav txhuam hniav tsis zom.
Lub ntsiab ntawm cov calcium: cheese, mis nyuj, kefir, zaub zaub, sardines, ceev. Txawm li cas los xij, nrog cov khoom noj siv mis nyuj tov koj yuav tsum ceev faj. Lawv muaj ntau cov mis nyuj muaj roj, uas nyob rau hauv ntau loj yog teeb meem. Yog li, thaum lub sij hawm cev xeeb tub, nws yuav tsum tau kom haus mis tsawg-rog thiab yuav cov khoom siv mis nyuj uas muaj roj tsawg dua.
Kwv yees txhua hnub calcium kom tsawg:
- 85 g ntawm cheese;
- 25 g ntawm peanuts;
- 170 g ntawm sardine;
- 2 khob mis nyuj haus.
Yog tias cov calcium ua kom lub hauv paus pib ntawm lub cev yav tom ntej ntawm tus menyuam lub cev, cov proteins yog tsim cov khoom tsim los ntawm nws cov ntaub so ntswg thiab kab mob hauv lub cev. Yog li, cov protein nyob hauv koj qhov kev noj haus yuav tsum yog ob zaug kom ntau li ntau ua ntej.
Siab cov ntsiab lus ntawm cov proteins (proteins) nyob rau hauv neeg rau, nqaij, legumes, khoom noj siv mis. Qhov loj tshaj plaws - nyob rau hauv cov khoom ntawm cov tsiaj keeb kwm. Txawm li cas los, lawv kuj tsis xav nyob rau hauv nws, vim nws tseem txaus ntshai mus tshaj lub cev nrog cov khoom ntawm decomposition ntawm cov tsiaj proteins. Lub zeem muag ntawm ntau cov rog hauv nqaij kuj yog ib qho raug rho tawm. Cov roj ntau dhau yuav tsum raug zam, yog li tsis txhob nce ntau tshaj qhov nws yuav tsum tau. Txawm hais tias txhua yam yog tus kheej heev. Nug koj tus kws kho mob uas qhov siab tshaj qhov hnyav nce siab tau txais hauv koj rooj plaub.
Cov kabmob zaubmov muaj nyob rau hauv cov kabmob, cov txiv ntseej, lub ncuav qhaub cij.
Kwv yees txhua hnub muaj protein ntau:
- 125-150 g ntawm nqaij;
- ib lub qe;
- 500 ml ntawm mis los yog mis nyuj khoom (mis nyuj mis, kefir, mis nyuj, tsev cheese, thiab lwm yam).
Cov khoom ntawm pawg neeg no: qhob cij, qos yaj ywm, cereal, khoom qab zib. Thaum cev xeeb tub, tsis txhob koom nrog hauv cov carbohydrates, lawv thauj lub cev nrog ntau calorie ntau ntau. Qab zib, khoom qab zib, chocolate, hom qoob mog hmoov ntawm qib siab tshaj plaws (uas yog siv thaum ci ua confectionery khoom) yog ntshaw yuav hloov cov carbohydrates uas muaj cov vitamins thiab mineral ntsev - lawv muaj txiv hmab txiv ntoo, zaub, txiv hmab txiv ntoo qhuav.
Kwv yees txhua hnub feem ntau carbohydrate:
- 100 g ntawm qos yaj ywm (pasta, mov);
- 100 g ntawm cov txiv hmab txiv ntoo qhuav;
- 190 g ntawm zaub los yog txiv hmab txiv ntoo.
Fiber ntau
Cov kab mob tsiaj yog cov khoom siv rau lub cev, tus me nyuam yav tom ntej, thiab cov fibre yog ib yam khoom uas yuav pab tau cov khoom ntawm cov hniav lwj, tiv thaiv cem quav thaum lub caij cev xeeb tub. Lub ntsiab lag luam ntawm fiber ntau yog txiv hmab txiv ntoo thiab zaub. Nws kuj muaj nyob rau hauv unpolished mov, nplej zom thiab mov ci los ntawm coarse hmoov, taum, qhuav txiv hmab txiv ntoo.
Kev kwv yees txhua hnub:
- 50 g ntawm pasta;
- 200 g ntawm cov zaub los yog txiv hmab txiv ntoo;
- 50 g ntawm txiv ntoo sib tov;
- 3 pieces ntawm tag nrho-hom qoob mog qhob cij.
Vitamins
Cov vitamins tseem ceeb thaum cev xeeb tub yog: C, D, E, A, vitamins B.
Vitamin C ua rau lub plab thiab cov phab ntsa hauv cov hlab ntsha ntxiv, ua rau lub cev tiv thaiv kab mob, pab ua kom muaj zog rau kev noj qab haus huv thaum lub cev xeeb tub. Yog hais tias nws yog me me hauv lub cev, tus niam ua tau ceev nrooj nkees, nws raug teeb meem nrog ntshav, qis dua los yog yug menyuam ntxov. Ascorbic acid tsis zais rau hauv lub cev, yog li ntawd nws txais tos (nyob rau hauv daim ntawv ntawm cov tshuaj los yog nrog zaub mov) yuav tsum ua txhua hnub. Qhov no yuav pab tau zaub tshiab, txiv hmab txiv ntoo, txiv hmab txiv ntoo, zaub ntsuab. Ntev ntev cia thiab ua zaub mov ua puas tsuaj vitamin C, yog li zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo yog zoo dua rau noj tshiab los yog steamed. Yog xav tau cov tshuaj vitamin C nrog zaub mov, 2/3 ntawm koj cov khoom noj yuav tsum zaub, txiv hmab txiv ntoo thiab txiv ntoo. Yog tias qhov no ua tsis tau, ib qho ntxiv ntawm cov vitamin C yuav pab daws qhov teeb meem thiab tsim cov khoom siv ntawm cov tshuaj tseem ceeb ascorbic acid rau koj thiab koj tus menyuam.
Vitamin D yuav tsum muaj rau cov metabolism hauv cov calcium hauv lub cev ntawm ib leej niam thiab tus me nyuam yav tom ntej. Vitamin muaj nyob rau hauv cov roj ntses, nyob rau hauv ib tug me me yog tam sim no nyob rau hauv butter, daim siab, qe yolks. Tom qab yug tus me nyuam, nws yuav tsum muaj nws rau kev tiv thaiv ntawm rickets.
Cov vitamins ntawm pab pawg B yog ua kom muaj protein ntau hauv cov nqaij ntawm tus me nyuam thiab hauv lub cev ntawm leej niam, ntxiv dag zog rau lub hlwb thiab cov ntsig txog lub cev. Nyob rau hauv loj qhov ntau yog pom nyob rau hauv cov nqaij, cereals, nyuj lub mis nyuj, tsev cheese. Thaum lub caij cev xeeb tub, muaj "noj ntau" ntawm tag nrho cov vitamins, vim hais tias lawv yuav tsum tsis tsuas yog rau koj, tab sis rau crumbs, yog li tag nrho cov khoom saum toj no yuav tsum muaj nyob hauv koj cov khoom noj txhua hnub.
nws yog ib qhov tsim nyog rau kev loj hlob ntawm cov ntshav ntawm tus me nyuam, thiab kev tswj hwm, raws li txoj cai, ob zaug cov ntshav ntim ntawm niam tom ntej. Yog li, iron thaum cev xeeb tub yuav siv ntau heev. Tej zaum tus kws kho mob txawm sau nws nyob rau hauv daim ntawv ntawm cov tshuaj.
Hlau yog pom nyob rau hauv lub siab, legumes, cov txiv hmab txiv ntoo qhuav. Tab sis nws ntseeg tau hais tias lub siab tseem muaj vitamin A, uas yog qhov tsis zoo ntawm kev loj hlob ntawm tus me nyuam. Yog li ntawd, nws yog zoo dua rau lean on spinach, qhuav apricots, ntses thiab, feem ntau yuav, noj hlau nyob rau hauv cov ntsiav tshuaj (yog hais los ntawm ib tus kws kho mob).
Qhov thib ob lub pob zeb uas tseem ceeb thaum cev xeeb tub yog folic acid. Ua tsaug rau nws, tus me nyuam lub hauv paus ntawm lub paj hlwb tseem ceeb heev, tshwj xeeb yog hauv thawj lub lim tiam ntawm cev xeeb tub. Cov tshuaj no tsis muaj nyob rau hauv lub cev, thiab qhov kev xav tau rau nws loj tuaj. Yog li ntawd, nws yog ib qho tseem ceeb uas nyob rau hauv txhua txhua hnub cov zaub mov ntawm lub neej tom ntej niam muaj cov khoom uas muaj folic acid. Nws muaj: broccoli, spinach, hazelnuts, txiv laum huab xeeb, rye qhob cij.
Yog tias koj tau txais cov vitamins txaus, cov zaub mov, cov nqaijrog, cov rog thiab cov zaub carbohydrates, koj cov zaub mov yuav tsis tsuas yog cov cua, tab sis kuj pab tau, thiab tus me nyuam yuav yug los muaj kev noj qab nyob zoo thiab muaj zog.
Yog li, hloov kho koj cov khoom noj thiab kho kom haum, muab cov kab txi nrog txhua yam koj xav tau. Thiab tom qab ntawd nws yuav loj hlob zoo.
Ob peb lo lus hais txog cov txiaj ntsim ntawm cov hlau
Ib qho ntawm cov zaub mov tseem ceeb tshaj plaws rau lub cev ntawm tus poj niam cev xeeb tub yog hlau. Ntawm chav kawm, nws yog ib qho tseem ceeb tsis tsuas yog rau cov niam txiv uas tos. Qhov cim kab no nyob rau hauv ib qho nyiaj muaj nyob rau hauv cov txiv neej thiab cov poj niam. Feem ntau, txhua yam yog sib txuas hauv tib neeg lub cev, thiab yog hais tias cov ntsiab lus ntawm ib lub pob zeb los yog microelement decreases, ces tus so ntawm cov spectrum ntawm kab kawm kab, calcium, magnesium, tooj liab, selenium, folic acid, zinc thiab chromium, kuj txo feem ntau. Thiab qhov khib nyiab ntawm cov zaub mov, dhau los, ua rau muaj kev ntxhov plawv tsis muaj ntshav liab, mob plab, mob taub hau (yos hav zoov), ko taw thiab uterine cramps, mob ntshav qab zib, tachycardia thiab ntshav siab, thiab lwm yam teeb meem ntau. Yog tias koj tsis xav kom muaj cov teeb meem no, tom qab tag nrho kev xeeb tub, thiab qhov tshwj xeeb kawg ob peb lub hlis, koj yuav tsum tau noj cov vitamins thiab tsim koj cov zaub mov rau hauv txoj hauv kev kom tau txais txhua yam khoom tseem ceeb.
Tam sim ntawd tom qab nrhiav pom thawj qhov kev xeeb tub, koj yuav tsum tau ua kom muaj iron ntxiv, vim hais tias tus me nyuam xav tau kev pab ntawm cov ntshav liab. Txhob tsis quav ntsej cov lus qhia txog kev kuaj ntshav, uas tus kws kho mob teeb meem hauv cov poj niam sab laj. Txawm tias niaj zaus kev tshawb fawb, tshwm sim los ntawm ntiv tes, tuaj yeem qhia rau tus kws kho mob txog cov teeb meem pib, yog tias koj tau txais cov tshuaj ua kom tub ceev xwm, tsis txhob hnov qab noj, qhov no ua rau lub cev muaj zog ntawm lub tsho me nyuam.