Nyob rau lub sij hawm ntawm gestation, ib tug poj niam xav tau tus nqi ntxiv rau cov khoom noj rau me nyuam hauv plab . Nws yog ib qho tseem ceeb los tsim cov khoom noj kom haum raws li qhov xav tau ntxiv rau cov protein thiab B vitamins Yog tias koj tsis kam los ntawm cov khoom tsiaj, qhov no yog qhov nyuaj tshaj.
Hom ntawm Vegetarianism
Tag nrho cov neeg siv ntawm qhov muab ntawm ib qho khoom noj cais tawm ntawm cov zaub mov muaj nqaij, xws li:
- ib tug noog;
- ntses;
- nqaij nruab deg.
Kev siv ntawm tus so ntawm cov khoom noj ntawm cov tsiaj keeb kwm yog nyob ntawm kev coj ntawm cov kab lis kev cai:
- Ovo-vegetarianism - koj muaj peev xwm lub qe, cov khoom siv mis nyuj yog raug txwv. Zaub zaub predominates nyob rau hauv kev noj haus.
- Lacto-vegetarianism - qe yog tshem tawm. Cov ntawv qhia zaub mov noj yog siv cov mis tshiab, cheese, cheese, qaub cream thiab lwm yam dej.
- Ovo-lakto-vegetarianism - koj tuaj yeem noj qe thiab khoom noj siv mis.
- Veganism yog kev tsis lees txais cov khoom noj ntawm cov tsiaj txhu. Cov npe ntawm cov bans suav nrog gelatin, glycerin thiab carmine.
Neeg tsis noj nqaij hauv cev xeeb tub yog qhov zoo thiab phem
Yog tias tus poj niam txiav txim siab tsis hloov nws cov ntsiab lus thaum lub caij nws cev xeeb tub, nws yuav tsum kawm ua ntej txhua yam "pitfalls" nrog nws hom khoom noj. Cov kev txwv ntawm cov txiv hmab txiv ntoo ntawm cev tsis tab seeb tseem tsis tau kawm tiav. Qee cov kev tshawb fawb qhia nws cov txiaj ntsim kev noj qab haus huv rau yav tom ntej niam, lwm tus neeg tham txog kev raug mob rau lub cev thiab lub cev ntawm tus me nyuam.
Cov Kev Pab Cuam ntawm Neeg Tus Neeg Ntsuag
Cov txiv neej cov khoom noj khoom haus no siv ntau cov khoom noj cog, xws li taum thiab cov nplej. Qhov nyiaj pab tseem ceeb uas poj niam cev xeeb tub ua rau zaub qhwv noj zaub yog vitamins E thiab C. Cov khoom noj muaj roj rau lwm yam khoom muaj nqi:
- "Ntev" carbohydrates;
- nrog omega-3 acids;
- carotenoids;
- magnesium.
Ib qho kev sib cav txog kev tsis noj nqaij thiab kev xeeb menyuam - nyob rau cov poj niam uas muaj tag nrho cov nqaij, muaj tsawg toxicosis , sawv ntxov thiab ntuav. Qhov no yog vim tsis muaj teeb meem tshuaj chemicals, preservatives thiab hormonal, uas yog feem ntau artificially qhia rau nqaij nyug, nqaij qaib thiab nqaij npuas ntawm industrial ntau lawm.
Kev puas tsuaj rau neeg tsis noj nqaij
Zaub zaub tsis muaj qhov ntau ntawm cov khoom tsim nyog rau kev loj hlob ntawm tus me nyuam. Qhov tseem ceeb tshaj plaws uas txwv tsis pub cov txiv hmab txiv ntoo yog cov protein ntawm cov tsiaj txhu thiab cov amino acids. Lawv tuaj yeem hloov nrog zaub mov noj, tab sis vim muaj kev xav tau ntxiv ntawm cov poj niam cev xeeb tub hauv cov tshuaj no yuav tau haus ntau ntau cov khoom uas ua rau fermentation hauv cov hnyuv.
Qhov teeb meem tseem ceeb, vim hais tias ntawm ntau cov kws txawj xav txog cov zaub neeg tsis noj nqaij thiab kev xeeb tub tsis sib haum xeeb, yog ib qho kev ua tiav lossis tsis muaj kev tsis txaus hauv kev noj haus:
- vitamin B12 (cyanocobalamin);
- hlau;
- Omega-6 acids;
- vitamin A, D;
- calcium uas;
- hlau.
Neeg tsis noj nqaij thiab cev xeeb tub - lub tswv yim ntawm cov kws kho mob
Vim yog tsis muaj cov pov thawj nyob, nws nyuaj rau cov kws kho mob txiav txim siab seb cov niam txiv yav tom ntej puas yuav tsum tsis kam los ntawm cov khoom tsiaj. Qee cov kws kho mob, tshwj xeeb tshaj yog nyob sab nraud, txhawb kev tsis noj nqaij thaum lub cev xeeb tub, xa mus rau qhov siab ntawm kev siv cov nroj tsuag fiber ntau hauv kev noj haus thiab ntau cov vitamins. Cov kws kho mob hauv tsev yog tsis ntseeg txog kev noj haus no, qhov tseeb yog qhov tseeb ntawm qhov tsis txaus ntseeg ntawm cov nqaijrog thiab cov hlau, qhov tsis muaj cyanocobalamin.
Yuav ua li cas los hloov nqaij nrog vegetarianism?
Lub neej yav tom ntej tus me nyuam yeej xav tau hais tias leej niam lub cev tau txais vitamin B12 , uas tsis yog nyob hauv ib qho zaub mov. Qhov no yog ib qho ntawm cov laj thawj yog vim li kev noj zaubmov lossis veganism thiab cev xeeb tub tsis zoo. Qhov kev xaiv ntawm kev ntxiv ntawm cov kab mob cyanocobalamin tsis yog tas li ntawm kev noj tshuaj tshwj xeeb los yog cov vitamin ntau.
Nqaij thaum lub caij cev xeeb tub yog lub txiaj ntsim zoo ntawm cov khoom muaj nqis thiab cov amino acids uas tseem ceeb. Cov khoom nram qab no tuaj yeem ua lwm txoj haujlwm:
- soybean;
- taum, xws li txiv laum huab xeeb;
- kinoa (kab mob pseudo-grain culture);
- ceev;
- noob;
- nceb noj;
- hiav txwv kale.
Neeg Ncig Saib Xyuas Neeg Noj Ncuav Vaj Tse
Ib tug niam txiv yav tom ntej uas tsis kam noj cov khoom tsiaj yuav tsum ceevfaj txog nws txoj kev noj haus. Kws txawj lees hais tias kev noj zaubmov no thaum lub sijhawm cev xeeb tub, yog tias tus poj niam noj cov nqaijrog - cov zaub qhwv noj tsis muaj qab hau, tshwj tsis yog veganism. Nyob rau hauv kev noj haus yuav tsum tau yuav tsum yog cov qe los yog khoom noj siv mis.
Neeg noj zaub mov noj - Khoom noj khoom haus rau lub lim tiam
Ua ntej tsim cov phiaj xwm khoom noj khoom haus, koj yuav tsum tau sau cov npe ntawm cov zaub mov tseem ceeb nrog cov qib high school proteins, cov vitamins thiab amino acids. Ib daim ntawv qhia txog zaub mov txhua txhua hnub rau cov poj niam cev xeeb tub yuav tsum muaj:
- Cereal;
- tseem grain-grain khoom;
- Txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav (khoom noj txom ncauj, khoom txom ncauj);
- noob;
- taum;
- txiv hmab txiv ntoo;
- kua mis.
Ib cov neeg tsis noj nqaij zaub mov rau ib lub lim tiam yuav pom tias cov khoom siv roj ntsha ntxiv los yog cov cyanocobalamin ntau ntxiv. Vitamin B12 tsis tuaj yeem tsis tuaj yeem nyob rau hauv cov khoom noj cog, nws tsis txawm pom nyob rau hauv hiav txwv lwm tus (qee qhov chaw yuam kev thov rov qab). Niam txiv yav tom ntej yuav tsum noj tshuaj no txhua hnub txhua hnub rau kev xeeb tub.
Hnub Monday:
- noj tshais - porridge nrog cov roj npleg, cov noob qoob loo nrog cheese, tshuaj yej, txiv kab ntxwv;
- noj hmo - zaub kua zaub, zaub xam lav nrog arugula thiab cauliflower, qhob cij los ntawm wholemeal hmoov;
- noj hmo - stewed qos yaj ywm nrog dos thiab carrots, grated cucumbers nrog hom qoob mog roj.
Tuesday:
- noj tshais - millet porridge nrog txiv tsawb, Sandwich nrog hummus, tshuaj yej, kua;
- noj hmo - zaub ntug hauv paus kua zaub nrog chickpeas, beet zaub xam lav nrog txiv roj roj thiab walnut, qhob cij;
- noj hmo - pilaf nrog nceb, cabbage zaub xam lav nrog dib.
Hnub Wednesday:
- noj tshais - barley porridge nrog taub dag, tshuaj yej, lawv nrog jam;
- noj su - cov txiv hmab txiv ntoo noj zaub ntsuab, zaub xam lav nrog spinach thiab ntoo thuv ceev, qhob cij;
- noj hmo - stewed cabbage nrog carrots thiab nceb, zaub zaub xam lav.
Hnub plaub:
- tshais - tshis cov roj ya nrog roj txiv roj, cheese, cov tshuaj yej ntsuab, txiv tsawb;
- noj hmo - kua zaub nrog taum paj, zaub xam lav ntawm hiav txwv lwm thiab carrots, qhob cij;
- noj hmo - stewed asparagus nrog zucchini, zaub xam lav ntawm txiv lws suav thiab cucumbers nrog cheese.
Hnub Tsib:
- noj tshais - kua txiv porridge nrog raisins, ncuav qab zib, kua mis nyuj;
- noj hmo - mushroom kua zaub, taum kas fes nrog zaub paj, qhob cij;
- noj hmo - mashed qos yaj ywm, beet zaub xam lav nrog qaub cream.
Hnub vas xaum:
- tshais - plhis cov yeeb yaj kiab nrog cov roj noom tuaj, lub khob cij mozzarella thiab soob, tshuaj yej, kiwi;
- noj su - cov zaub neeg noj nqaij nrog prunes, ncuav nrog mache, nyias los ntawm avocado, dib thiab Peking cabbage;
- noj hmo - mov nrog zaub, toast nrog squash caviar.
Hnub Xya :
- noj tshais - curd casserole nrog cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav, tshuaj yej, txiv tsawb;
- noj hmo - zaub kua zaub nrog pob kws thiab pob qij, stewed spinach nrog nceb, qhob cij;
- noj hmo - khaub ncaws ntawm zucchini, eggplant thiab taum, cabbage zaub xam lav nrog ib tug kua.