Kaum Qhov Khoom Noj Zoo Tshaj Plaws Rau Me Nyuam Yaus

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

Peb yuav tsum tsis txhob yuam peb cov me nyuam noj cov zaub mov zoo uas lawv tsis nyiam, lossis yuam kom lawv "khoob" lawv cov phaj uas lawv tawm.

Hloov chaw, nws yog qhov zoo dua los tsom mus rau cov khoom noj muaj txiaj ntsig zoo uas me nyuam nyiamCov. Cov niam txiv feem ntau tsis quav ntsej cov zaub mov no thiab tsom ncaj rau qhov lawv xav tias menyuam nyiam, xws li nqaij kub, pizza, kib kib, nqaij qaib, kua txiv thiab kua dej qab zib.

Nws yuav zoo dua rau koj cov menyuam yog tias lawv kawm kom tsis txhob noj tej zaub mov muaj kuab zaub mov muaj roj thiab roj ntau ntau, thiab tsis txhob txaus siab rau cov rog, muaj fiber ntau, calcium, hlau thiab lwm yam vitamins thiab cov zaub mov.

Ntawm no yog lawv 10 yam khoom noj zoo tshaj thiab zoo tshaj plaws rau menyuam yaus:

1. Cov txiv av

Zoo li feem ntau cov txiv hmab txiv ntoo, txiv apples yog tshais zoo. Lawv yog cov muaj kua, qab zib thiab qis hauv calories (txog 90 calories rau ib lub txiv ntoo nruab nrab). Lawv kuj tseem yog cov txiaj ntsig zoo ntawm cov vitamin C thiab muaj kwv yees li 5 gram ntawm fiber ntau hauv ib cov kua txiv tag nrho. Hloov chaw rau muab rau lawv cov menyuam muaj kua txiv apple lossis kua txiv apple tag nrho, qee tus niam txiv feem ntau muab txiv taum pauv, kua txiv apple, lossis kua txiv taum pauv ua lwm yam. Tev ib qho kua ua rau nws poob txog li ntawm ib nrab ntawm nws cov fiber, thiab cov kua puree kuj tseem muaj cov ntsiab lus qis dua fiber ntau dua li ntawm tag nrho cov kua. Nws tseem muaj piam thaj ntau thiab ntau cov calories.

2. Noj tshais

Ib co cereals tuaj yeem ua tau qhov zoo ntawm koj tus menyuam txoj kev noj zaub mov zooCov. Thaum xaiv cov khoom noj ua tshais rau koj cov menyuam, sim nrhiav ib qho uas tsis tuaj yeem noj tawm hauv lub thawv zoo li khaub noom. Cov kev xaiv zoo muaj xws li cov khoom muaj nplej uas muaj fortified nrog calcium thiab muaj fiber ntau ntxiv. Nyob ntawm koj tus menyuam cov zaub mov noj kom nyob zoo, koj tuaj yeem xav saib cov khoom noj tshais uas muab cov hlau ntxiv thiab lwm yam minerals thiab vitamins.

Txuas ntxiv txiv tsawb lossis txiv pos nphuab hauv lub tais thiab koj cov menyuam yuav nyiam nws tshaj.

3. Cov Qe

Cov qe siv ua qhov tsis zoo vim tias lawv cov roj (cholesterol) ntau, tab sis cov neeg noj zaub mov zoo zoo tam sim no pom zoo tias lub qe ua tau qhov zoo ntawm koj tus menyuam txoj kev noj zaub mov zooCov. Lawv yog qhov zoo ntawm cov protein thiab muaj me ntsis hlau thiab ntau lwm yam vitamins thiab minerals.

Cov qe ua cov roj (cholesterol), tab sis lawv tsis muaj cov roj txaus, uas yog qhov tseem ceeb tshaj plaws hauv kev nce ib qib neeg cov roj (cholesterol). Txawm li cas los xij, ib lub qe nyob rau ib hnub zoo rau cov menyuam feem ntau.

4. Cov mis tshiab

Cov mis nyuj yog qhov zoo ntawm cov calcium, vitamin D thiab protein thiab yog pom zoo los koom nrog kev noj haus ntawm txhua tus menyuamtsuas yog nws ua xua mis.

Peb feem ntau pom tias cov menyuam me thiab cov menyuam pib nyiam cov mis tshiab, tab sis thaum lawv loj dua, lawv pib haus qis dua thiab tsis muaj tsawg. Qhov no tej zaum tsis yog vim lawv tsis nyiam mis, tab sis, vim tias ntau lwm yam dej haus, nrog rau dej qab zib thiab kua txiv, muaj muag hauv tsev.

Raws li lub hnub nyoog, cov menyuam feem ntau yuav tsum haus 2 mus rau 4 khob ntawm cov mis nyuj uas muaj roj tsawg (yog tias lawv muaj tsawg kawg 2 xyoos) txhua hnub, tshwj xeeb yog lawv tsis noj lossis haus lwm yam khoom noj uas muaj calcium ntau ntxiv.

5. Oatmeal

Oatmeal yog cov khoom noj muaj fiber ntau zoo rau koj cov menyuam, ib yam li lwm cov noob qoob noob qoob txhua yam. Cov menyuam feem ntau nyiam oatmeal, tab sis sijhawm dhau mus, ntau tus pib nyiam lub ncuav dawb thiab lwm cov nplej ua kom zoo nkauj thiab tsis txhob noj ntau oatmeal thiab nplej ntau.

6. Cov txiv laum huab xeeb

Cov txiv laum huab xeeb yog cov muaj roj ntau, tab sis muaj feem ntau mono- thiab polyunsaturated nqaijrog, yog li nws yog qhov zoo dua rau lwm cov zaub mov zoo sib xws. Txawm hais tias cov txiv laum huab xeeb thiab cov txiv qaub butter zoo li cov khoom noj tseem ceeb hauv cov tsev feem ntau, ntau tus niam txiv zam cov txiv laum huab xeeb vim tias muaj kev txhawj xeeb txog kev tsis haum khoom noj thiab vim nws tau xav tias muaj roj ntau.

Nws kuj tseem muaj cov npe ntawm cov txiv laum huab xeeb nrog cov roj tsawg dua los yog muaj cov vitamins ntau xws li cov vitamin A, hlau, vitamin E, vitamin B6, folic acid, magnesium, zinc thiab tooj. Cov txiv laum huab xeeb tseem yog qhov zoo ntawm cov protein.

7. Paj noob hlis

Paj noob hlis muaj ntau nyob rau hauv fiber ntau thiab yog qhov zoo ntawm cov hlau. Lawv kuj muaj ntau cov vitamins E, magnesium, phosphorus, zinc thiab folic acid.

Txawm hais tias noj cov paj noob hlis yuav zoo li qhov kev coj ua tsis zoo, lawv yog qhov khoom noj uas zoo rau txhua tus menyuam nyiam - kom ntev ntev yog lawv tsis cuam cov plhaub rau hauv av thiab loj txaus kom tsis txhawm chim ntawm cov noob. Txawm hais tias muaj ntau hauv cov roj nyeem polyunsaturated thiab monounsaturated rog (cov no yog cov "zoo" rog), paj noob hlis noob qis tsis txaus los yog "phem" cov rog.

8. Tuna

Yees duab: ANONYM

Ntses yuav yog zaub mov muaj txiaj ntsig zoo, tsuas yog koj cov me nyuam tsuas noj ntses ntses lossis ncuav ntses qhaub cij. Qee zaum tsis saib xyuas, cov ntses nqaj yog ntses zoo nkauj uas cov menyuam nyiam. Cov niam txiv zoo li pab tuna tsawg dua hnub no vim muaj kev txhawj xeeb txog kev nqus ntawm mercury, tab sis nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias zoo li ntau yam, tuna muaj kev noj qab haus huv zoo.

9. Zaub

Ntawm chav kawm, cov zaub yuav poob rau cov npe khoom noj zoo tshaj plaws rau menyuam yausTab sis nws tsis txhais tau tias koj yuav tsum yuam kom lawv noj Brussels sprouts, zaub cob pob thiab zaub ntsuab. Muaj ntau cov zaub uas menyuam nyiam, xws li hau rwj, pob kws, taum pauv thiab ci qos. Carrots hau tuaj yeem yog qhov kev xaiv tshwj xeeb yog kev noj qab haus huv zoo vim lawv tau nplua nuj hauv fiber ntau, vitamin A, vitamin C thiab potassium.

Nco qab ntsoov npaj zaub ntsuab ntau yam rau koj cov menyuam thaum menyuam tseem yau, ua qauv zoo los ntawm kev noj zaub ua ke. Nws kuj yog ib qhov zoo kuj tseem khaws me me ntawm cov zaub, txawm tias koj cov menyuam tsis nyiam lawv. Yog tias koj coj xyeem lawv, thaum kawg lawv yog qhov feem ntau yuav tau noj.

10. Yogurt

Kua mis nyeem qaub yog ib qho cov zaub mov zoo tshaj rau cov menyuam yaus, tshwj xeeb tshaj yog rau cov neeg uas tsis haus cov mis tshiab, li yoghurt yog qhov zoo ntawm calcium. Qhov no tsis suav nrog cov menyuam yaus lub hom yoghurt nrog ntxiv qab zib thiab tsis ntxiv probiotics, uas tsis muaj ntau cov txiaj ntsig kev noj haus ntawm yogurt.

Thaum xaiv cov kua mis nyeem qaub rau koj cov menyuam, saib seb puas muaj rog thiab tsis muaj piam thaj ntau ntxiv lossis ntxiv rau probiotics, txawm tias tsis yog txhua txoj kev tshawb fawb pom zoo tias lawv muaj txiaj ntsig.