Koj puas tau pom tias cov menyuam yaus cov kws kho mob ntawm tag nrho cov specialties muaj kev txaus siab rau tus menyuam kev noj zaubmov? Thiab qhov no tsis yog xav tsis thoob, vim hais tias kev noj qab haus huv thiab tus cwj pwm ntawm tus me nyuam ncaj qha raws li nws noj. Yog li, lub ntsiab lus "Noj qab haus huv thiab muaj kev noj qab haus huv ntawm menyuam yaus" yuav tsis tso tseg tsis tseem ceeb.
Qhov zoo tshaj plaws, tus me nyuam cov zaub mov yuav tsum muab nws lub zog txaus, muaj cov khoom noj tseem ceeb tshaj plaws (proteins, cov rog, carbohydrates), thiab muab cov vitamins, cov kab thiab cov minerals. Ntawm chav kawm, txhua txhua lub sij hawm los soj ntsuam tus txheem ntawm tus me nyuam lub phaj ntawm kev noj haus cov ntxhuav yog nyuaj, thiab tsis tsim nyog. Nws yog txaus kom paub cov ntsiab cai ntawm kev noj haus zoo thiab ua raws li lawv.
TUS NEEG TAU HAIS TXOG MAIN ...
Kev xa cov zaub mov rau tus me nyuam, koj ib txwm yuav tsum ua kom pom tseeb ntawm tus cwj pwm thiab tus cwj pwm ntawm tus me nyuam. Feem ntau, lawv tus kheej tau txiav txim siab txog cov khoom uas lawv xav tau rau txoj kev loj hlob thiab kev loj hlob - hais cov kws kho menyuam yaus. Cov niam txiv yuav tsum tau saib xyuas kom tus me nyuam xaiv cov khoom noj zoo, noj qab nyob zoo, noj qab nyob zoo, thiab tsis yog cov khoom ua tiav thiab cov khoom qab zib.
Ntawm no yog ob peb yam lus qhia yooj yim uas yuav pab tau cov me nyuam nrog cov nqi tsim nyog ntawm cov khoom noj.
# Feem ntau cov tsev neeg, noj hmo yog qhov sib koom noj mov rau niam txiv thiab me nyuam. Sim ua kom tsawg tshaj los ntawm kev siv nws los txhawb qhov "khoom vaj khoom tsev" ntawm tus me nyuam: npaj kom muaj kev noj qab haus huv, noj qab nyob zoo, thiab noj mov ua kom muaj zog.
# Ntawm ib sab zaub mov rau lub ntsiab kub kub, noj qos yaj ywm, pasta, txhuv los yog porridge. Txoj cai dav dav: nqaij - ib zaug lossis ob zaug ib lim piam (thiab tsis yog txhua hnub, muaj coob leej niam ntseeg), ntses - tsawg kawg ib zaug.
# Txhua zaus yuav tsum muab zaub tshiab, zaub nyoos thiab txiv hmab txiv ntoo rau saum rooj. Tab sis txhob txav deb ntawm cov txiv hmab txiv ntoo txawv. Nyob rau hauv xyoo tas los no, cov kws kho mob tau qhia hais tias nws yog qhov tseem ceeb tshaj plaws los noj cov zaub thiab txiv hmab txiv ntoo hlob nyob rau hauv cov huab cua uas nws muaj sia nyob.
Tsis txhob mus rau kev kub ntxhov hauv kev ua kom muaj kev noj qab nyob zoo. Ib qho ntawm kev cai noj qab haus huv thiab kev noj zaub mov ntawm cov menyuam yaus yog qhov txwv ntawm kev noj cov khoom qab zib. Tab sis tsis txhob noj tus me nyuam cov khoom qab zib txhua lub sijhawm! Noj qab nyob zoo sib xyaw hauv cov txheej txheem metabolic thiab nrog nws siv qhov tseeb (40-50 grams qab zib rau ib tus me nyuam kawm ntawv preschool) muaj cov txiaj ntsim zoo rau lub cev. Tsis tas li ntawd, tsis txhob "muab" rau tus menyuam noj cov zaub mov tsis muaj roj. Fatty acids, uas muaj nyob hauv cov roj thiab cov roj zaub, ntses thiab nqaij, yog qhov tsim nyog rau lub hlwb loj hlob thiab kev loj hlob ntawm cov ocular retina.
# Cia koj tus me nyuam qee zaus noj nws cov zaub mov nyiam tshaj plaws, tab sis siv cov "zaub mov tswj" ywj pheej. Piv txwv, tsis txhob txwv chocolate, tab sis faib cov pobzeb rau tag nrho lub lim tiam.
# Thiab, thaum kawg, qhov tseem ceeb tshaj plaws: saib kom zoo li cas koj noj koj tus kheej. Nws tsis ncaj ncees los yaum ib tug me nyuam yaus noj carrots thiab chew thaum noj mov ib lub ncuav nrog hnyuv ntxwm.
YOG NWS TSIS PUAV LOS YOG TSIS TAU?
Nyob ntawm seb tus me nyuam muaj hnub nyoog li cas, tus kws kho mob yuav qhia koj kom tsis txhob qee yam khoom los ntawm tus menyuam cov ntawv. Piv txwv li, txog 6-7 xyoo nws tsis pom zoo muab cov me nyuam nceb, muesli, cereals ua noj, haus cov cheese thiab sausages, tais diav, tiam sis tob tob. Mloog cov lus qhia no. Qhov tseeb yog tias cov me nyuam yaus hauv lub plab tseem tsis tau tsim tag nrho cov kev tsim nyog rau cov khoom noj no. Cov khoom uas tau teev muaj mob hnyav heev rau tus menyuam thiab ua rau plab hnyuv. Yog li ntawm ib txhia niam txiv uas tau los ntawm cov menyuam yaus thaum lawv tseem yau, lawv cov menyuam muaj zaub mov noj rau menyuam yaus rau qhov "kev cia lawv siv txhua yam nyob hauv ib zaug" tuaj yeem hu ua tsawg kawg tsis tsim nyog.
YOG MUAJ? Kuv YUAV TSIS!
Nws yog ib qho yooj yim kom ua raws li cov lus qhia ntawm tus kws kho mob yog tias tus me nyuam noj cov zaub mov uas tsim nyog los noj mov. Tab sis nws tshwm sim rau tag nrho cov kev sim ntawm leej niam kom pom cov khoom noj zoo rau hauv tus me nyuam, qhov khoom muaj nqis teb cov lus nug tias "Kuv tsis xav!". Tshem tawm qhov "souffl" souffl, rau kev ua noj uas koj tau siv 2 xuab moos. Nws yog choked nrog cov vitamins stuffed nrog freshly squeezed kua txiv. Niam hais txog qhov tus me nyuam tsis xav noj mov thiab nws txhawj xeeb tias tus me nyuam yuav tsis tau cov khoom noj kom txaus. Kuv yuav ua li cas? Ua ntej txhua lo lus teb ob peb lo lus nug. Nrog kev lom zem, koj tus menyuam puas noj khoom txom ncauj tom qab taug kev? Nws lub siab puas zoo thaum nruab hnub? Nws puas muaj zog txaus khiav, dhia, ua si? Thiab thaum kawg, qhov nyhav ntawm tus me nyuam sib haum rau hnub nyoog qis? Yog tias koj teb cov lus nug no tsis zoo rau koj, koj yuav tsum qhia rau tus kws kho mob, tej zaum qhov ua rau cov pluag tsis qab los yog muab zais rau hauv cov kab mob. Yog tias koj teb txhua cov lus nug zoo, ces koj tus menyuam qhov kev xav tau noj qab nyob zoo, koj tsuas yog xav hloov lub tswv yim thiab cov txheej txheem kev pub mis.
Tsis txhob pub tus menyuam yuam kev! Qhov no tuaj yeem ua rau muaj kev rau txim loj heev: ntawm ntuav reflex ntuav mus rau kev ua kom tiav ntawm cov khoom noj. Tsis tas li ntawd, cov zaub mov, noj tsis qab los noj mov, yog tsis khov, thiab yog li ntawd, nws tsis siv ntau los ntawm nws.
# Saib rau cov kev xaiv los hloov tus menyuam tus cwj pwm tsis zoo uas muaj cov khoom noj zoo sib xws. Es tsis txhob cutlets, muab goulash, hloov curd cheese ncuav los yog tub nkeeg dumplings. Qee zaum cov khoom siv ua noj ua haus (vaub kib los ntawm qis, zaub ntug hauv av) lossis "appetizing" tales pab. Tab sis yuav tau koom tes rau hauv xws li "kev lom zem" tseem tsis tsim nyog nws - tus me nyuam yuav tau siv rau lawv thiab yuav thov kom txhua pluas noj.
# Sim ua raws nraim rau tsoom fwv. Thiab tsis muaj "khoom noj txom ncauj", tshwj xeeb tshaj yog xws li high-calorie cov khoom noj, xws li qaws, kua txiv, khoom qab zib, ncuav qab zib. Nws yog qhov zoo dua los yog yogurt, txiv hmab txiv ntoo, ib daim ntawm cheese.
# Thaum xub thawj, muab me me rau cov me nyuam. Yog hais tias qhov noj mov tsis txaus, muab tso rau ib qho khoom noj.
# Nws tsis tsim nyog los tsim ib qho kev puag ncig ntawm kev txais tos zaub mov. Qhov tsawg dua uas koj tsis to taub txog cov khoom noj, koj tus me nyuam yuav pom zoo noj. Nws yog qhov zoo tshaj plaws kom muab tus me nyuam rau ntawm lub rooj nrog cov laus thiab noj mov nrog kev lom zem. Tus qauv tus kheej yuav ua haujlwm zoo tshaj txhua qhov kev thov thiab kev pom zoo.
HIT-PARADE NTAWM LUB ZOO TSHAJ PLAWS HARMFUL KHOOM
Hamburger
Zoo li lwm cov khoom noj khoom haus ceev, lub hamburger yog tsim kev puas tsuaj. Tom qab tag nrho, cov kws kho mob, raws li paub, tau txais kev noj mov kom qeeb. Ntxiv rau, muaj roj cholesterol, muaj roj calorie ntau ntau thiab muaj roj ntau heev uas nws muaj heev, nyuab heev rau kev sib deev nrog tus menyuam lub plab. Yog li ntawd, nws yog zoo dua mus pub tus me nyuam nyob rau hauv qhov chaw uas ntau pab tais diav yog npaj los ntawm cov khoom ntuj. Yog hais tias nws categorically insists ntawm ib qho "teeb meem yob", piav tias nws yuav tsum tsis txhob noj ntau tshaj 1-2 zaug hauv ib lub hlis.
Tej daim
Lub sij hawm thaum lub chips tau los ntawm qos yaj ywm muaj ntev txij li sunk rau hauv oblivion. Niaj hnub nimno chips yog pieces ntawm mov paj raws li qos starch, kib nyob rau hauv loj nyiaj ntawm roj, reusable. Ntawd ces yog nyob rau hauv ib qho nqaij nyoo - ib lub khw muag khoom noj tag nrho, kev siv uas ua rau kev rog. Ntxiv ntawm no, thiab nce cov ntsiab lus ntawm acrylamide (carcinogenic tshuaj), thiab nws ua kom meej vim li cas nws tsis tsim nyog "pampering" cov me nyuam nrog cov khoom no.
Nqaij zom zawg
Nws yuav tsum tau sau tseg tias cov zom zom plaub hau yeej muaj peev xwm sawv ua kom rov qab tsim kom muaj qis dua acid, tab sis feem ntau ntawm cov khoom siv ntawm cov khoom no yog qhov ua rau exaggerated. Cov hniav ntawm txoj kev kho mob ntawm cov zom hniav tsuas yog ntxuav nrog cov zom thiab txiav qhov chaw. Xws li rau qhov chaw nruab nrab, qhov kev sib cuag nrog qhov zom zais tuaj yeem ua rau cov khoom tsim tawm thiab qhov puas ntawm tus hniav txha hniav. Tab sis txij thaum cov me nyuam tsis tau ua raws li cov lus qhia ntawm cov neeg laus (zom cov quav hniav tom qab noj mov thiab tsis pub tshaj 10 feeb), lawv yuav muaj teeb meem nrog plab zom mov.