Kev tsis txaus siab txog cov txiaj ntsim thiab kev tsim txom ntawm cov nqaij cov nqaij tsis tu tsis pub dhau ntau pua xyoo. Tab sis txhua txhua hnub muaj ntau thiab ntau qhov kev tshawb fawb thiab kev kho mob, ua tsaug rau ntau tus neeg pib mus nrhiav dua li hloov cov nqaij nyob rau hauv kev noj haus. Cov neeg cog qoob loo ntawm cov txiv hmab txiv ntoo tuaj yeem kuj txuam nrog kev khib nyiab rau nyiaj txiag, vim tias ntau tsev neeg tsuas yuam kev tawm cov khoom kim, xws li nqaij. Tab sis nws puas muaj peev xwm hloov tau cov nqaij uas tsis muaj kev puas tsuaj rau kev noj qab haus huv, thiab cov khoom noj uas hloov cov nqaij twg yog cov nyiam nyob rau hauv tej yam kev mob ntawm kev lag luam? Kev noj nqaij ntawm cov neeg tsis noj nqaij yuav pab peb daws cov teeb meem no.
Yuav ua li cas los hloov nqaij nyob rau hauv kev noj haus ntawm adherents ntawm ib tug noj qab haus huv noj haus?
Tag nrho cov khoom uas hloov nqaij tsis tau ib tus kheej them rau cov tsis muaj protein ntau, rog, amino acids. Yog li ntawd, nws tau pom zoo kom siv tsawg kawg yog ib qho khoom me me ntawm cov khoom kom ntau li ntau tau los ntawm cov nram qab no:
- Cov khoom ntawm protein - ntses, cw, squid, khoom noj khoom haus thiab qaub-mis nyuj, qe, buckwheat, seans (ib qho khoom siv ntawm cov protein ntau los ntawm cov hmoov nplej), taum, peas, ntau yam muab (xws li chickpeas, mung taum), soy. Los ntawm txoj kev, los ntawm tag nrho cov tastes xws li nqaij, soybean siv ib txoj hauj lwm. Vegetarians npaj ntau yam lauj kaub tais diav los ntawm soya - thiab mis nyuj, thiab cov cheese zoo "tofu", thiab cutlets, cabbage yob, thiab txawm sausages. Tab sis rau kev noj haus zoo noj nws yog pom zoo kom ua noj cov zaub mov ntawm cov taum pauv, thiab tsis yog npaj cov khoom ua tiav.
- Cov nqaijrog - cov txiv ntseej (walnuts, cedar, almonds, thiab lwm yam.), Rog cov hom ntses dej hiav txwv, cov noob qoob loo thiab taub dag. Txiv roj, txiv ntseej, noob hnav, taub dag, cedar roj.
- Qhov chaw ntawm cov amino acids thiab cov vitamins - zaub, txiv hmab txiv ntoo, txuj lom, legumes. Hiav txwv plaw, zaub xam lav zaub, squid muaj vitamin B12 tsis tshua zoo heev, thiab cw yog cov hlau nplua nuj. Nws yog ntseeg hais tias fungi hloov nqaij, vim hais tias lawv muaj tsiaj starch - glycogen. Thiab ib co nceb noj zoo li nqaij thiab saj, piv txwv li, nqaij qaib mushroom.
Tsis tas li ntawd, cov khoom siv saum toj no muaj lwm yam khoom siv uas tsis muaj nyob rau hauv cov nqaij, uas yog ib qho zoo rau kev noj qab haus huv.
Dab tsi yog qhov hloov rau cov nqaij hauv cov khoom noj thaum nws yuav tsum tau txuag?
Nrog rau tsev neeg pob nyiaj tsawg, ntau cov khoom uas hloov cov nqaij no tsis yog yooj yim. Yog li ntawd, cov niam tsev yuav tsum tau ua kom ntau siab thiab xav kom sib npaug ntawm kev noj haus. Thiab cov lus qhia hauv qab no yuav pab tau rau hauv qhov teeb meem no:
- muas khoom los ntawm lub caij. Qhov no yog ntau yam tseem ceeb thiab, raws li txoj cai, cov zaub hauv cov zaub thiab cov txiv hmab txiv ntoo yog cov pheej yig tshaj li lub tsev cog khoom thiab tuaj txawv teb chaws, muaj tag nrho cov xyoo puag ncig;
- buckwheat, legumes, peas yog cov muaj protein ntau. Yuav kom taum yooj yim mus zom thiab tsis mus impede digestion, nws yog pom zoo rau lub caij nyoog lauj kaub tais diav nrog av coriander, cov kua ntses kub, thiab ua ib tug garnish mus rau zaub qhov muag zaub nyoos;
- kim cov khoom uas hloov cov nqaij, koj tuaj yeem yuav hauv khw muag khoom, thiab muab faib rau ib lub hlis, lossis ntau tshaj. Qhov no siv rau ntau hom txiv ntseej, kua, lentils, noob hnav, qoob tawv qhuav thiab nceb, ntses khov. Qhov tseem ceeb tshaj plaws tom qab yog saib xyuas cov kev mob cia. Txawm tias muaj nyiaj txig rau tsev neeg, koj tuaj yeem yuav cov khoom me me thiab rov qab ntxiv rau cov khoom noj;
- haus kom ntau zaub ntsuab. Dill, parsley, ntsuab dos, basil, lettuce - tag nrho cov no yuav zus nws tus kheej ntawm lub sam thiaj los yog ntawm qhov raisills. Pom zoo txhua hnub rau ntawm ib lub plab uas khoob mus haus ib khob ntawm ib qho tsis zoo siv ntsuab cocktail, nplua nuj nyob rau hauv cov vitamins thiab amino acids. Rau nws cov kev npaj, noj 2-3 sprigs ntawm txhua hom tshuaj ntsuab thiab cias grind nws on ib rab, ntxiv me ntsis dej. Nyob rau hauv xws li ib tug cocktail koj muaj peev xwm ntxiv txiv qaub thiab txiv hmab txiv ntoo rau lub caij;
- Yog tias koj tsis muaj lub zog txaus thiab muaj zog vim yog tsis muaj cov khoom noj, koj yuav tsum tau noj ob peb diav ntawm hom qoob mog txhua hnub;
- sim nrog zaub mov txawv. Tus neeg tsis noj nqaij zaub mov zoo nkauj thiab txawv. Piv txwv li, nyob rau hauv ntau cov tais diav pauv hloov nqaij, thiab ua tsaug rau qee cov khoom ua noj ua haus, xws li cov tais diav yuav tsis txawv ntawm cov tais diav. Los ntawm nceb, cabbage, qos yaj ywm los yog carrots, koj muaj peev xwm ua kom cutlets delusion. Thiab cov zaub mov txawv ntawm cov kua ntses, txawm nrog ib qho nyiaj tsawg heev, yuav coj los rau hauv cov ntawv qhia zaub mov qab ntxiag;
- ua ntej, ua ib qho zaub mov rau ib lub lim piam, qhov no yuav cia koj sib npaug rau cov khoom noj txawm tias muaj nyiaj tsawg. Cov khoom kim kim yog cov zoo dua ntxiv ntau zaus, tab sis tsawg dua.
Yuav ua li cas los hloov nqaij nyob rau hauv kev noj haus ntawm ib tug me nyuam?
Rau ib tug loj hlob lub cev ntawm protein yog tseem ceeb heev, yog li thaum tsis muaj nqaij, tus me nyuam yuav tsum tau noj tshwj xeeb. Varied ntau hom ntses, squid, cws thiab lwm yam nqaij nruab deg, khoom noj khoom haus, qaub-mis nyuj, ntau hom txiv ntseej, txiv ntseej, hnyuv ntxwm, sesame, cedar los yog taub dag roj - tag nrho cov khoom no yuav tsum muaj nyob rau hauv kev noj haus. Qee tus neeg muab khoom noj khoom haus pom zoo tsawg kawg rau qee zaum nkag cov zaub mov ntawm cov nqaij qaib, cov nqaij qaib tob tob. Thiab, ntawm chav kawm, peb yuav tsum tsis txhob hnov qab txog raw zaub thiab txiv hmab txiv ntoo, tseem ceeb rau kev loj hlob thiab kev loj hlob ntawm tus me nyuam.