Pegan Noj - Cov Zaub Mov Raug Tso Cai Thiab Cov Zaub Mov Ua Piv Txwv

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

Pegan noj yog qhov tseeb ntaus ntawm cov pluas noj uas tau cog lus poob ceeb thawj, tswj ntshav qab zib thiab txo tus mob. Qee qhov piav qhia nws yooj yim thiab ua tau zoo, tab sis lwm tus pom tias nws nyuaj ua raws.

Pegan kev noj haus, tseem hu ua vegan daj ntseg kev noj haus, sib xyaw ua ke cov qauv ntawm cov khoom noj khoom haus daj thiab khoom noj khoom noj uas cog. Nws tsim los ntawm kws kho mob nto moo npe hu ua Dr. Mark Human. Los ntawm nws lub npe koj tuaj yeem twv tau tias nws yog qhov teeb meem ntawm kev ua raws li kev noj haus zoo ib yam li peb cov poj koob yawm txwv txheej thaum ub. Kev noj haus tsom mus rau tag nrho cov zaub mov tsis zoo xws li nqaij, nqaij nruab deg, txiv ntoo, noob, qe, txiv hmab txiv ntoo thiab zaub. Nws yog ib qho tsim nyog yuav tsum tau ua kom muaj kev txwv tsis pub tsawg ntawm cov cereals, legumes, mis nyuj thiab cov khoom lag luam tiav.

Ntawm qhov tod tes, cov zaub mov vegan ua raws li kev noj cov khoom cog thiab tshem tawm tag nrho cov nqaij, nqaij nruab deg thiab tsiaj cov khoom noj xws li qe, zaub mov mis thiab zib ntab.

Pegan noj sib txuas ob qho tib si. Nws cov neeg txhawb nqa tau hais tias nws tsuas muaj txiaj ntsig zoo rau kev noj qab haus huv. Txij li nws cov lus qhia, muaj ntau phau ntawv tau tshwm sim uas tshaj tawm nws ib qho kev noj haus zoo tshaj plaws. Tseem muaj qee yam kev hloov pauv ntawm cov khoom noj no, ib qho yog Pegan 365Cov. Cov tom kawg ua raws li cov ntsiab cai ib yam li Pegan kev noj haus, ntxiv cov lus qhia ntxiv rau kev noj zaub mov noj txhua hnub.

Muaj qee qhov sib txawv ntawm vegan thiab Pegan pluas nojCov. Qhov tom kawg tsom rau tag nrho cov zaub mov tsis muaj khoom noj thiab ntau yam txiv hmab txiv ntoo thiab zaub. Tsis zoo li kev noj zaubmov zoo li qub, cov nplej tsawg thiab cov qoob loo xws li quinoa, oats, taum thiab chickpeas tau tso cai ntawm no. Kev nkag yuav tsum tau ua kom tsawg - txog li ib nrab khob ntawm cereals thiab ib khob ntawm legumes.

Qhov tseeb, ntawm no yog qhov koj tuaj yeem haus, yog tias koj ua raws li Pegan noj.

Tso cai rau cov khoom noj muaj haus hauv pegan noj

Nqaij los ntawm herbivores - nqaij nyuj, nyuj, nqaij menyuam, kev ua si, thiab lwm yam;

Cov noog - nqaij qaib, qaib cov txwv, os, tshis, thiab lwm yam;

Ntses - salmon, sardines, anchovies, mackerel, tuna, thiab lwm yam.;

Cov Qe;

Txiv hmab txiv ntoo - txiv apples, txiv kab ntxwv, txiv hmab txiv ntoo, pears, txiv tsawb, txiv hmab, txiv ntoo, thiab lwm yam.;

Zaub - zaub asparagus, zaub cob pob, zaub paj, zaub cob pob, zaub ntsuab, zaub ntsuab, zaub qhwv, thiab lwm yam.;

Cov pob kws (hauv qhov ntau me me) - quinoa, oats, txhuv xim av, buckwheat, millet;

Legumes (hauv cov khoom me me) - chickpeas, taum dub, taum pinto, taum dawb, lentils;

Cov noob / noob - almonds, walnuts, cashews, pistachios, macadamia ceev, chia noob, flaxseed, noob hemp;

Kev noj qab haus huv zoo - cov roj tsis muaj roj, avocado, roj txiv roj

Tshuaj ntsuab / txuj lom - cumin, cinnamon, basil, oregano, thyme, rosemary, turmeric, thiab lwm yam.;

Cov khoom noj uas zam rau thaum koj noj yam zaub mov pegan

Conventionally tsa cov nqaij, nqaij qaib, nqaij nruab deg thiab qe;

Khoom noj siv mis - mis nyuj, yogurt, cheese, butter, cheese ua tiav, thiab lwm yam.;

Cov nplej - cov uas muaj gluten, xws li nplej, nplej thiab txhuv;

Legumes - txiv laum huab xeeb;

Refined roj - sunflower roj, pob kws roj, roj soybean, roj rapeseed;

Cov khoom qab zib nrog piam thaj thiab qab zib;

Cov zaub mov ua tiav - nti, khaub noom, ncuav qab zib, pretzels, granola cov kab, cov noob taum rov, cov zaub mov ceev;

Cov txiaj ntsig ntawm Pegan kev noj haus

Kev noj haus tsom mus rau cov khoom noj nplua nuj nyob hauv cov vitamins thiab minerals uas lub cev xav tau. Ua tsaug rau qhov no, nws txhawb nqa kev poob phaus.

Pegan noj yog qhov yooj yim thiab yooj yim ua raws. Txhim kho lub siab mob hlwb, ntshav qab zib hauv cov ntshav thiab ua rau lub cev muaj zog zoo.

Qhov tsis zoo ntawm Pegan noj

Tej zaum nws yuav zoo li nyuaj rau koj thaum xub thawj;

Nws tuaj yeem xav tau nyiaj ntau los yuav cov khoom lag luam;

Tshem tawm qhov kev noj ntawm cov legumes thiab cov nplej, uas tseem muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm lub cev.

Qauv ntawv qhia zaub mov raws li Pegan noj

Hnub ib

Pluas tshais: scrambled qe nrog sauteed zaub

Noj su: vegan meatballs nrog zucchini mij thiab avocado pesto

Noj hmo: roasted qaib cov txwv nrog tshuaj ntsuab thiab asparagus nrog qej

Cov zaub mov ntxiv: kib ntawm kale thiab almonds.

Hnub ob

Noj tshais: chia txiv maj phaub noob paj npleg, garnished nrog txiv hmab txiv ntoo thiab txiv kab ntxwv

Noj su: grilled nqaij qaib nrog zaub paj thiab zaub cob pob

Noj hmo: curry nrog liab lentils

Cov zaub mov ntxiv: hummus nrog zaub tuav

Hnub peb

Pluas tshais: oatmeal tsis muaj khaub noom

Noj su: lub tais puv ntawm minced nqaij nyug, zaub xas lav, lws suav, guacamole thiab dos

Noj hmo: zaub xam lav nrog zaub ntsuab, noob paj noob hlis, chickpeas, txiv lws suav, Walnut, carrots thiab txiv ntseej vinaigrette

Kev noj haus ntxiv: txiv hmab txiv ntoo sib xyaw

Qhov ib yog raws li Pegan noj yuav ua rau ceev thiab cov txiaj ntsig tau zoo. Yog tias koj muaj teeb meem kev noj qab haus huv, ua ntej sab laj nrog kws kho mob, thiab tom qab ntawd xaiv cov khoom noj kom ua raws!