Txhua yam uas tau tshwm sim los ntawm cov nroj tsuag yog ib yam khoom ntawm keeb kwm keeb kwm - qhov no tsis yog xov xwm. Thiab tus tshiab tshaj plaws yog hais tias nyob rau hauv xyoo tsis ntev los no neeg tau pib clinging rau cov khoom, ntseeg tias lawv yog lub teeb nyob rau hauv. Muaj tseeb, Tibetan cov txiv neej tau siv kev noj kev noj haus ntev , tiam sis nws tsis yog hais txog leej twg yog. Peb yuav tsum txais lub tswv yim tias tsiaj cov khoom yog ib qho chaw zoo ntawm cov protein, thiab cov khoom noj zaub mov muab cov carbohydrates, cov rog thiab dej- thiab cov tshuaj muaj roj-dej ntau.
Muaj ib pawg ntawm kev faib khoom cog. Qee tus neeg nyiam ua ib qho yooj yim - pab tau thiab tsis ntau heev, ib tug neeg muab faib ua rau lub cua thiab qias neeg, thiab lub dieth nyiam cov kev qhia ntau dua ntawm cov tshuaj ntsuab. Los ntawm txoj kev, lawv tsis xam cov algae thiab nceb.
Txheem cais ntawm cov khoom cog
Yog li, cov zaub mov ntawm cov keeb kwm zaub qhwv raug muab faib ua:
- txiv hmab txiv ntoo - lawv cov nplua nuj nyob rau hauv carbohydrates, vitamins, fiber ntau thiab dej;
- zaub - tsuas yog dej thiab vitamins yaj hauv nws, zaub kuj muaj cov nqaijrog thiab cov rog;
- Cereal - pawg no muaj npe nrov rau nws cov protein ntau cov ntsiab lus thiab, raws li, nws yog heev noj qab nyob zoo;
- berries - nyob rau hauv cov nroj tsuag zoo xws li cov txiv hmab txiv ntoo , tab sis muaj ntau cov organic acids;
- Ceev - muaj proteins, cov rog thiab carbohydrates, feem ntau cov khoom noj khoom haus ntawm cov khoom ntawm cov nroj tsuag keeb kwm;
- Cov tshuaj ntsuab - muaj ntau cov vitamins, tsis muaj fiber ntau thiab cov roj yam tseem ceeb;
- kua txiv - ib qho txawv txav ntawm cov txiv hmab txiv ntoo thiab zaub, vim hais tias cov vitamins thiab sugars nyob hauv ib daim ntawv nyom, thiab lub nra ntawm cov hnyuv tau tsawg.
Proteins, cov rog thiab carbohydrates nyob rau hauv cov khoom noj ntawm cov nroj tsuag keeb kwm
Feem ntau, cov khoom ntawm zaub keeb kwm yog vim qab zib cov ntsiab lus txhawb peb cov khoom noj nrog carbohydrates. Khoom noj khoom haus (starchy) (cereals, qos yaj ywm, taum) - muab peb nrog complex carbohydrates, thiab zaub, txiv hmab txiv ntoo thiab berries - yooj yim.
Tom qab dhau los ntawm lub plab, tag nrho cov suab thaj cais ua kev yooj yim thiab, siv tau, los yog tso tau raws li glycogen nyob rau hauv lub siab.
Raws li cov protein, nyob rau hauv cov khoom ntawm cog keeb kwm muaj ntau cov amino acids uas peb xav tau rau lub neej. Muaj tseeb, tus nqi ntawm cov protein zaub yog understated vim tsis muaj teeb meem ntawm cov amino acids, uas yog vim li cas qhov zoo tshaj plaws ntawm cov protein yog khoom tsiaj. Qhov "protein ntau" ntawm cov khoom cog yog:
- soybean;
- taum;
- chickpea;
- asparagus;
- lentils;
- bran.
Cov rog ntawm cov keeb kwm zaub yuav tsum muab ntxiv rau cov khoom noj thiab cov tais diav hauv ib daim ntawv txias. Nws yuav tsum yog cov roj unrefined, thiab lawv muaj cov kev pab tshaj plaws - phosphorus-containing substances thiab omega-3 fatty acids. Qhov zoo tshaj plaws zaub roj:
- txiv roj roj;
- linseed roj;
- cottonseed roj;
- nplej phaj roj.