Lub neej yav tom ntej xav tau ib yam khoom ntawm qib siab tshaj plaws uas tsis ntxiv qhov sib txuas ntxiv ntawm cov roj zaub yau. Cov tshuaj no zoo rau cov neeg laus, vim lawv tsis muaj cov cholesterol. Tab sis thaum cev xeeb tub, cov roj cholesterol hauv qhov tsim nyog txwv yog lub pob zeb. Hydrogenated rog yog tsis zoo rau lub siab thiab biliary system ntawm tus poj niam cev xeeb tub.
Tag nrho cov mis nyuj ntawd muab.
Nws yog qhov tseem ceeb ntawm cov tshuaj calcium uas, ntau rau cov niam txiv yav tom ntej. Koj txoj kev noj haus txhua hnub yog 500-600 ml ntawm tag nrho cov mis nyuj, nrog rau yam ua rau cov txiv hmab txiv ntoo, kua qab thiab kua txiv hmab. Nco qab tias qhov ntau tshaj ntawm cov mis nyuj uas yog, muaj qee qhov mob, pab txhawb kev loj hlob ntawm tus menyuam qhov kev tsis haum rau yav tom ntej rau cov kua mis nyuj.
From qaub-mis nyuj cov khoom, haus kefir, acidophilus, yoghurt, dej qab zib, nyob rau hauv uas kab lis kev cai ntawm microorganisms - qub inhabitants ntawm hnyuv ntxiv. Tsawg-rog ntuj tsev cheese yog pab tau. Nws muaj lecithin thiab methionine ntau heev, lawv txhim kho daim siab ua haujlwm, muaj cov txiaj ntsig ntawm cov metabolism. Cheese yog ntshaw lean.
Nqaij, nqaij qaib, ntses.
Cia koj cov khoom noj muaj nqaij liab (nqaij nyug, nqaij yaj, nqaij npuas ntshiv) thiab luav nqaij, thiab dawb poultry. Lub tom kawg muaj protein ntau tau yooj yim nrog cov roj tsawg, thiab cov nqaij liab yog nplua nuj nyob rau hauv hlau thiab zinc. Ntses yav tom ntej niam tseem xav tau ntau yam. Rog ntau yam (mackerel, salmon, halibut, thee) yuav txhawb lub cev nrog vitamin A thiab omega-3 txoj. Nyob rau hauv qis-rog ntau yam ntawm ntses (hake, hiav txwv hom lus, haddock, Blue) ntau ntawm cov protein, uas yog zoo absorbed.
Zoo pej xeem.
Nyob hauv thawj peb lub hlis cev xeeb tub, nws nyuaj rau qhov ntsuas qhov tseem ceeb ntawm cov tshuaj folic acid. Nws yog cov vitamine uas pab txo cov kev pheej hmoo ntawm tus txha nqaj qaum nyob hauv tus menyuam, yuav saib xyuas qhov tsim ntawm lub hlwb thiab kev txawj ntse. Cov tshuaj folacin yuav pab leej niam leej twg? Nws muaj cov cuab yeej txo kev mob siab, thiab tom qab yug me nyuam pab kho cov mis nyuj. Cov khoom tseem ceeb ntawm folacin yog ntsuab ntsuab nplooj (spinach, zaub nyoos, asparagus). Nplua nuj nyob rau hauv no vitamin yog tseem avocado, carrots, apricots, taub dag, beets. Muaj qoob loo thiab hauv qe qe, thiab hauv cov qoob loo tseem grain, hauv cov qoob loo, cov qhob noom, cov hmoov nplej thiab cov hmoov nplej ntawm cov hmoov nplej.
Antioxidants pab.
Phytochemicals yog biologically nquag cheebtsam uas pom muaj nyob rau hauv yuav luag txhua cov nroj tsuag. Cov kws tshawb fawb tau cia li pib kawm txog lawv cov khoom siv. Tab sis nws yog twb paub tseeb hais tias ntau phytochemicals yog antioxidants thiab cuam tshuam rau kev noj qab haus huv ntawm tib neeg lub hlwb. Cov phytochemicals feem ntau yog bioflavonoids, isoflavones, lignans thiab phytoestrogens (cog cov tshuaj hormone zoo li yam). Txaus siab rau ntau hom txiv hmab txiv ntoo, zaub, txiv hmab txiv ntoo, thiab koj lub cev yuav muab tag nrho cov khoom noj muaj txiaj ntsim zoo.
Rau yav tom ntej niam nyob hauv thawj lub hli trimester tseem ceeb thiab kev tsim nyog. Qhov cim kab no, zoo li ib tug txawj ua yees siv, pauv cov teeb meem tshuaj-oxidants rau hauv dej tsis huv. Coob tus neeg tshawb nrhiav ntseeg hais tias tsis muaj seleny ua rau qaub ncaug. Qhov chaw zoo tshaj plaws ntawm cov keeb no yog cov nplej, ntses, nceb thiab zaub (zucchini, asparagus, celery thiab av cucumbers). Ib feem ntawm qhov tshwj xeeb enzyme uas tau koom tes rau hauv kev tsim cov selenyum zinc. Nws tus kheej tiv thaiv lub hlwb los ntawm kev puas tsuaj. Zinc muaj nyob rau hauv cov khoom noj xws li nqaij nyug, nqaij qaib, txiv ntseej, cheese, cws thiab roob ris. Sim noj cov khoom noj khoom haus tsawg dua thiab nqaij nyoos ntxiv. Raws li qhov zoo tau!