Tab sis nws muaj ib lub sij hawm thaum tus me nyuam yuav tsum tau nkag mus rau hauv kev noj haus ntawm cov khoom noj khoom haus complementary nyob rau hauv daim ntawv ntawm cov khoom tshiab, tab sis, yog tias ua tau, tsis txhob pub mis niam. Ces muaj lo lus nug dab tsi ntawm hom zaub mov twg xaiv rau tus me nyuam mos. Txoj kev uas tus me nyuam loj hlob thiab yuag nyhav, nws muaj peev xwm thiab xyaum kev txawj ntse, nws yog qhov qhia tau tias nws muaj qhov noj txaus thiab tsim nyog noj. Qhov kev xaiv ntawm cov zaub mov, rau ib tug me nyuam txawm yog qhov nyuaj heev los ua. Kev xaiv loj loj yog nyob ntawm peb, hauv khw muag khoom txhiam nrog menyuam yaus cov khoom, tab sis yuav tsum xaiv dab tsi? Cereals? Txiv hmab txiv ntoo? Zaub? Qhov khoom noj khoom haus thawj, tseem ceeb, tseem ceeb thiab tseem ceeb tshaj plaws rau koj tus menyuam yog dab tsi? Yuav ua li cas xaiv cov zaub mov zoo thiab dab tsi tsim nyog rau tus me nyuam mos, txhua tus niam leej txiv nyiam.
Raws li cov lus qhia ntawm WHO, cov me nyuam yuav tsum tau pub rau noj tom qab ib nrab xyoo, lub hnub nyoog ntawm lub plab hnyuv siab raum yog npaj kom tau txais lwm yam khoom noj tshaj niam tus mis nyuj (qhov sib xyaw kom haum), tus me nyuam feem ntau yog nyob ntawm nws tus kheej thiab pom tias nws nyiam noj zaub mov.
Yog hais tias tus me nyuam nyiam me ntsis, ces koj yuav tsum pib nrog cov cereal, zoo tshaj plaws txhua gluten dawb (buckwheat, mov, pob kws), vim hais tias. gluten yog zom nyuaj. Yog hais tias tus me nyuam qhov hnyav yog qhov qub los yog tshaj qhov cai, ces pib nrog cov zaub. Ua ntej nrog tsawg tshaj plaws allergenic: zucchini, squash, cauliflower, broccoli, qos yaj ywm. Ces taub dag, carrots, dos, dill, parsley, beetroot yog nkag tau. Eggplants, txiv lws suav yuav tsum tau muab tso tawm ib xyoo. Tom qab 2-3 lub lim piam los ntawm pib ntawm kev qhia txog zaub, koj muaj peev xwm ntxiv ob peb tee zaub roj (txiv ntseej, pob kws, paj noob hlis). Ua ntej nws yog ib qhov tsim nyog los muab microdoses - txog ib nrab ib teaspoon thiab maj coj qhov feem rau 100 - 150 gr.
Cov menyuam yuav tsum tau muab dej, compote los ntawm cov txiv hmab txiv ntoo qhuav, unsweetened teas los ntawm broth ntawm qus Rose, fennel. Maj mam, koj yuav tsum nkag mus rau hauv kev noj haus ntawm chaw yuj nyuj khoom - tsawg-rog tsev cheese, yogurt, kefir, cov me nyuam curd. Kuj cov khoom noj khoom haus no muaj peev xwm muab tau rau hauv cov me nyuam chav ua mov ua noj. Yog li, cov ntawv qhia zaub mov ntawm tus me nyuam nyob ze rau ntawm cov lus qhia ntawm lub rooj noj mov, tab sis peb yuav tsum tsis txhob hnov qab tias cov khoom noj khoom noj me me tsis muaj nqaij, nqaij ntses, kib, rog rog, thiab lwm yam khoom qab zib, caffeine.
Ntsev thiab qab zib yog pom zoo kom muab rau tom qab ib xyoos, tk. qe tawv nqaij ntawm tus me nyuam tsis muaj peev xwm tshem tawm cov ntsev los ntawm lub cev, thiab ntxiv cov suab thaj ntawm xws li ib tug thaum ntxov lub hnub yog fraught nrog kev loj hlob ntawm cov ntshav qab zib.
Tom qab lub porridge thiab zaub coj tuaj rau tag nrho ib feem, koj tuaj yeem nkag tau txiv hmab txiv ntoo, uas yog ntsuab apples, pears, bananas. Nrog rau tus so ntawm lub txiv hmab txiv ntoo, nws yog ib qhov zoo dua rau zam mus txog ib xyoos. Ua ntej, micro-koob yuav muab tov rau hauv porridge, thiab tom qab ntawd ces koj tuaj yeem ua cov qos yaj ywm mos thiab muab cais, piv txwv li, rau ib nrab-thaum sawv ntxov.
Nqaij yog siv tom qab 8 lub hlis, pib nrog microdoses. Thawj thawj zaug, hypoallergenic nqaij me me xws li luav, qaib cov txwv, qaib nqaij muaj roj, nqaij nyug thiab nqaij qaib mis zoo zoo. Los ntawm cov me nyuam cov ntawv qhia zaub mov yuav tsum tsis txhob muaj nqaij cov nqaij rog, nqaij npuas, raws li qhov no yog qhov khoom hnyav rau tus me nyuam lub cev. Nws tsis yog qhov yuav tsum tau muab tus me nyuam hnyuv ntxwm, hnyuv ntxwm, vim hais tias muaj cov teeb meem loj hauv lawv cov khoom xyaw. Maj mam, tom qab ib xyoos, koj tuaj yeem ua kom paub cov nqaij los ntawm cov khoom, nqaij qaib yog qhov tseem ceeb heev, nws cov zaub mov tseem ceeb dua, nws muaj ntau hom tshuaj hlau, potassium, phosphorus, calcium thiab complex B vitamins, uas tsim nyog rau tus kabmob cog qoob loo, tsim kom zoo ntawm cov pob txha. Kev siv cov nqaij qaib hauv cov zaub mov yuav pab tus menyuam ua "tshuaj ntsuab" tiv thaiv kev tiv thaiv tsis pub muaj ntshav tsis txaus thiab muaj rickets. Txhaum liam cov khoom no nws tsis tsim nyog, raws li lub siab muaj roj (cholesterol). Zaub mov tseem ceeb kuj muaj xws li cov khoom siv ua lus, lub plawv.
Ob peb cov lus qhia txog khoom noj khoom haus xaiv rau tus me nyuam mos liab:
* Yog hais tias koj siv cov zaub mov hauv kaus poom, tau ntsib cov khoom muaj pes tsawg leeg - kawm hauv cov ncauj lus kom ntxaws thiab cov npe ntawm cov khoom. Qee cov producers tau 100% ib yam khoom xyaw, xws li cov txiv hmab txiv ntoo los yog zaub, thiab qee cov txiv hmab txiv ntoo / zaub / nqaij ntshiab yog bred nrog cov dej me me. Nws yog tsim nyog rau dilute ntau ntom khoom.
* Rau ntau cov khoom xws li nqaij, ntses, cheese tsev - tshawb xyuas tias cov khoom xyaw no muaj npe nyob rau hauv ib feem pua, yog li koj tuaj yeem tswj cov khoom noj uas koj tus menyuam tau siv ntau npaum li cas.
* Nplej lossis txhuv nplej siab? Lawv qee zaum yuav tsum tau ua kom sib haum. Piv txwv, yog hais tias nws yog mov paj npleg, los yog ib qho mis nyuj tov nrog mov, buckwheat los yog oat hmoov - ces tsis nplej siab yuav tsum nyob rau hauv qhov muaj pes tsawg leeg ntawm cov khoom no, thiab nplej hmoov.
* Khoom noj khoom haus ntawm cov khoom noj hauv me nyuam mos tsuas siv tau. Vitamin C yog feem ntau ntxiv rau kom them nyiaj rau kev ua lag luam, nws ua raws li cov tshuaj tua kab mob kom tiv thaiv tau cov tsos ntawm cov rog plated, yog li cov txiv hmab txiv ntoo thiab zaub purees ua xim dub. Thaum tsis muaj xwm txheej yuav tsum zaub mov noj, khoom noj, xim muaj xim nyob hauv tus me nyuam mos noj.
* Qab zib thiab ntsev? Saib cov npe ntawm cov khoom xyaw rau qhov muaj pes tsawg leeg qab zib thiab ntsev, rau 100 g ntawm tus me nyuam cov khoom, nws yuav tsum tsis pub tshaj 100 mg. Muaj qee cov chaw lag luam ntawm tus me nyuam mos noj, siv tsawg dua tus nqi no.
* Ua ntej, zaum thib ob thiab khoom noj qab zib? Koj tus menyuam puas xav tau khoom noj khoom haus? Cov kws kho mob, cov khoom noj khoom haus tau hais tias cov khoom qab zib yoog rau cov me nyuam mos tsis tsim. Cov kua txiv hmab txiv ntoo sib tov nrog cov roj tsawg tsawg, nrog cov curd uas tau txais hauv cov me nyuam chav ua noj, qhov no yuav yog qhov zoo tshaj plaws khoom qab zib rau koj tus me nyuam.
* Tsis txhob ntxiv qab zib, khoom noj khoom haus zoo nkauj, zib ntab los yog ntsev rau me nyuam mos cov khoom noj. Tom qab 6 lub hlis, yog tias koj txiav txim siab muab tus me nyuam sim cov kua txiv hmab txiv ntoo, xaiv 100% natural, unsweetened, kua txiv pasteurized thiab muab tus me nyuam ua ib feem ntawm cov pluas noj. Tsis txhob qhia koj tus menyuam haus ib pluag mov nrog kua txiv. Nws muaj teeb meem!
Txij thaum yug txog hnub nyoog peb, cov me nyuam loj hlob thiab loj hlob ntawm kev ceev nrooj. Kev noj haus yog qhov roj ntawm txoj kev no, kev noj qab haus huv thiab kev mob ntawm koj tus me nyuam yog nyob ntawm kev noj zaub mov zoo.