Txhua Yam Hais Txog Kev Noj Zaub Mov Zoo Rau Menyuam Yaus Hauv Ib Qho Chaw

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Kev noj zaub mov kom tiav yog qhov tseem ceeb rau ob txoj kev loj hlob kom zoo rau menyuam yaus thiab lawv txoj kev txhim kho tag nrho. Lub hauv paus ntsiab lus rau txhua lub hnub nyoog yog kev noj zaub mov ntau ntau thiab sib npaug, tab sis muaj dej txaus - ib yam nkaus. Tom tsev, cov niam txiv tau ua piv txwv, uas yog qhov zoo txhawb kom cov menyuam tsim lawv cov kev noj haus.

Thaum muaj hnub nyoog sib txawv, cov me nyuam niaj hnub xav tau lub zog thiab cov as-ham kuj sib txawv. Cov kws tshaj lij pom zoo tias yuav tsum tau noj ntawm peb pluas noj (pluas tshais, pluas su thiab hmo) thiab nrog rau ob leeg nruab nrab - noj thaum sawv ntxov thiab yav tav su. Yog li, kev noj zaub mov noj txhua hnub tsis txaus thiab tsis tu ncua.

Pluas tshais thaum sawv ntxov muab lub zog rau tus menyuam lub cev kom npaj rau nruab hnub. 150 g ntawm yogurt nrog 2-3 tablespoons ntawm muesli thiab ib txhais tes ntawm cov txiv ntoo yuav txaus siab txhua yam khoom noj xav tau ntawm cov menyuam muaj hnub nyoog kawm ntawv.

Nrog cov khoom noj muaj txiaj ntsig zoo, tus me nyuam lub cev yuav tau txais txaus macro- thiab micronutrients. Raws li lub ntsiab lus tseem ceeb, carbohydrates yuav tsum ua kom li ntawm 45 thiab 60% ntawm lub zog noj txhua hnub. Cov nqaijrog thiab cov rog kom ntau yuav tsum yog 15-20%, piv txwv li. 30% ntawm lub zog xav tau. Nws yog ib qho tsim nyog yuav tsum tau them sai sai rau qhov kab ntawm cov kab mob (vitamins thiab minerals) uas paub meej tias ua haujlwm ntawm lub cev.

Yeej paub zoo tias menyuam nyiam noj khoom qab zib. Nws yog vim li ntawd nws tseem ceeb tias qhov yuav tsum tau noj cov dej qab zib txhua hnub tsis pub tshaj 10% ntawm tag nrho. Rau cov muaj hnub nyoog yim-xyoo, qhov no yuav txhais tau tias tsis pub ntau dua 30 g ib hnub, rau cov menyuam hnub nyoog ntxov - 47 g, thiab thaum pub tiav nkauj - txog 60 g ib hnub. Cov suab thaj ntxiv suav nrog cov xav tau los npaj ntau yam zaub mov, thiab ntxiv rau cov kua txiv thiab cov txiv qab zib.

Cov tshuaj yeeb dej caw no pom nyob ntawm qee qhov nqi sib luag hauv cov khoom noj txhua hnub ntawm tus me nyuam. Nyob ntawm lawv cov khoom xyaw, cov zaub mov tuaj yeem faib ua 6 pab pawg.

Pawg ntawm cov khoom noj hauv cov khoom noj ntawm cov menyuam yaus

Ntawm nws cov tub ntxhais, khoom noj khoom noj khoom haus muaj nplej, txiv hmab txiv ntoo thiab zaub. Lawv tom qab los ntawm cov mis thiab cov khoom noj siv mis, nqaij thiab nws hloov chaw. Nyob rau sab saum toj yog cov rog.

1. Cereals

Cov khoom noj thiab cov khoom lag luam, tshwj xeeb tshaj yog kev tsim tawm, yog qhov zoo ntawm cov khoom noj carbohydrates thiab fiber ntau, B vitamins, hlau thiab magnesium. Cov nplej, oats, barley, pob kws, buckwheat, millet, mov thiab quinoa yog txhua qhov ntawm pab pawg no.

Nws raug nquahu tias cov cereals tau suav nrog thawj pluas noj rau hnub - nyob rau hauv daim ntawv ntawm cov qhob cij wholemeal thiab cereals. Qhov tshwj xeeb yuav tsum them rau cov khoom noj txom ncauj twg peb yuav, vim lawv muaj ntau cov suab thaj ntxiv rau.

2. Zaub

Yees duab: Super MamA

Cov zaub ntsuab yog qhov thib ob hauv cov khoom noj khoom noj thiab yog qhov zoo ntawm cov tshuaj fiber, vitamins, cov zaub mov thiab cov phytonutrients uas tsis muaj rog. Cov kws tshaj lij pom zoo tias cov menyuam yaus tau siv rau lawv kom sai li sai tau lawv pib noj zaub mov tawv. Qhov no yuav tsim thiab tswj tus cwj pwm rau lawv txoj kev noj, uas yuav pab kom tau txais tag nrho ntawm cov khoom noj muaj txiaj ntsig. Cov zaub raws caij nyoog yeej ib txwm txais tos rau ntawm cov menyuam yaus ntawv qhia zaub mov.

3. Txiv Ntoo

Lawv yog qhov zoo tshaj plaws ntawm fiber ntau. Lawv yog cov nplua nuj tsis tsuas yog hauv cov vitamins, minerals thiab phytonutrients, tab sis kuj nyob hauv fructose. Ib yam li nrog zaub, nws raug nquahu kom noj ntau yam txiv hmab txiv ntoo raws caij nyoog. Yog tias qhov no ua tsis tau, cov khov khov yog qhov kev xaiv zoo.

Nws yog qhov zoo kom tsis txhob noj cov txiv ntoo hauv kaus poom thiab cov kua txiv uas qab zib, vim tias lawv muaj ntau cov piam thaj thiab feem ntau tsis yog qhov khoom noj khoom haus zoo.

Cov txiv hmab txiv ntoo yog qhov zoo heev rau ib qho khoom noj txom ncauj thaum muaj hnub nyoog. Lawv kuj yog ib feem tseem ceeb ntawm thawj pluas mov - nyob rau hauv ua ke nrog cereals thiab mis nyuj khoom. Yog tias koj tus menyuam tsis yog kiv cua ntawm cov txiv hmab txiv ntoo, sim hloov lawv nrog smoothies.

4. Cov mis nyuj thiab khoom noj siv mis

Vim tias cov ntsiab lus ntawm cov protein thiab calcium, cov khoom siv mis nyuj yog ib qho tseem ceeb ntawm kev noj zaub mov thaum lub hnub nyoog yau. Calcium thiab vitamin D yog qhov tseem ceeb vim tias lawv pab tsim pob txha pob txha. Cov koom ua ke ntawm lwm cov zaub mov muaj calcium uas zoo xws li zaub mov thiab zaub ntsuab pom muaj nce ntxiv ntawm cov zaub mov tseem ceeb uas xav tau rau me nyuam kev loj hlob.

Txawm li cas los xij, ceev faj, zoo li qee zaum cov mis nyuj thiab cov khoom noj siv mis ua rau ua xua. Yog li, ua ntej muab mis rau me nyuam mos thiab saib seb nws yuav ua li cas rau nws. Yog xav paub tias muaj qhov tsis haum tshuaj twg, tuaj sab laj nrog kws kho mob menyuam yaus tam sid. Vim yog lub lactose nws muaj, mis tuaj yeem ua rau lub plab zom mov.

Hauv cov xwm txheej zoo li no, yogurt yog qhov kev xaiv zoo dua. Fermented cov khoom noj siv mis muaj cov kab mob zoo uas ntxiv dag zog rau kev zom zaub mov ntawm cov menyuam yaus thiab pab txhawb kev nqus calcium. Kua mis nyeem qaub nrog txhoov ntawm cov txiv ntoo tshiab yog ib qho kev noj tshais zoo rau txhua tus menyuam.

5. Nqaij, ntses, qe, noob txiv, legumes

Cov zaub mov hauv cov pab pawg no yog qhov muaj protein, B vitamins, vitamin E, zinc, hlau thiab magnesium. Nws yog qhov zoo uas yuav tau nco ntsoov tias cov nqaij liab (piv txwv li nqaij npuas, nqaij nyuj, nqaij yaj, thiab lwm yam) yog cov nplua nuj nyob hauv cov roj nyeem cov roj ntsha thiab lawv cov nyob hauv cov menyuam cov zaub mov yuav tsum muaj kev sim. Nqaij ntses yog qhov hloov zoo vim tias nws yog qhov khoom noj muaj txiaj ntsig zoo ntawm cov protein zom tau yooj yim. Nws kuj tseem muaj cov omega-3 fatty acids uas yog - ib qho tseem ceeb heev rau kev txhim kho thiab ua haujlwm ntawm lub hlwb.

Cov kws tshaj lij qhia cov menyuam yaus kom noj zaub ntau dua, noob thiab noob txiv, nrog uas lawv tau txais cov protein ntxiv thiab cov rog rog. Cov noob txiv ntoo thiab noob txiv ntoo, txawm yog cov uas tau tev lawm, tsis pom zoo rau cov menyuam yaus thaum lawv khiav txoj kev pheej hmoo txhawm chim. Yog li ntawd, nws yog qhov zoo dua rau zom. Cov txiv ntoo tuaj yeem tuaj yeem ua rau muaj qhov muaj zog ntau yam thiab vim li no (xws li mis nyuj) lawv cov khoom xyaw nrog cov me nyuam ntawv qhia zaub mov nws yuav tsum tau ua nyob rau tom qab theem thiab nrog kev ceev faj.

Cov hlau hauv cov khoom noj ntawm cov tsiaj keeb kwm yog yooj yim nqus thiab ua tiav los ntawm lub cev, tsis zoo li hauv cov zaub mov ntawm tsob ntoo keeb kwm.

6. Rog

Qhov kev qhia tseem ceeb ntawm no yog cov rog uas tsis muaj qhov ntsej muag xws li txiv roj thiab cov roj linseed. Thiab txawm hais tias cov khoom noj muaj roj nyeem tsawg txo, ib tus menyuam txoj kev noj zaub mov yuav tsum muaj cov rog txaus. Lawv yog qhov tshwj xeeb tshaj yog rau kev tsim kho lub paj hlwb thiab lwm yam hauv lub cev. Lawv kuj nce ntxiv kev nqus ntawm cov rog-soluble as-ham, xws li cov vitamins thiab phytonutrients.

Cov hauv paus ntsiab lus ntawm kev noj zaub mov kom tiav

1. Noj ntau ntau cov zaub mov sib npaug uas muaj cov khoom noj los ntawm txhua pawg;

2. Xaiv cov khoom noj muaj tshuaj ntsuab tshwj xeeb ntawm cov ua tiav;

3. Muab txiv hmab txiv ntoo thiab zaub rau cov me nyuam 5 zaug hauv ib hnub - hauv zaub xam lav thiab cov tais diav rau sab uas tseem ceeb lossis ua khoom noj txom ncauj;

4. Nqa ntses nyob hauv cov me nyuam cov zaub mov tsawg kawg ib zaug ib lub lim tiam;

5. Xaiv cov khoom noj uas muaj protein ntau thiab muaj roj tsawg thiab ua suab thaj;

6. Thawj koom ruam ntawm cov khoom lag luam tshiab raws caij nyoog;

7. Nco ntsoov tias koj tau haus dej txaus - txog 600-800 ml ib hnub, nyob ntawm lub hnub nyoog ntawm tus menyuam.