Cov menyuam yaus hnub nyoog kawm ntawv yuav tsum tau noj cov khoom noj khoom haus, kom muaj vitamins thiab kab kawm, uas yuav pab lawv lub cev tsim kho thiab nyob nyab xeeb. Hauv qab no koj yuav pom cov lus qhia txog kev noj qab nyob zoo ntawm cov menyuam kawm ntawv noj qab haus huv.
Cov pluas noj tas li
Cov menyuam yuav tsum tau noj mov thiab khoom noj txom ncauj rau nruab nrab ntawm lawv. Qhov nov yog qhov tseem ceeb thaum peb tham txog kev noj zaub mov zoo rau cov tub ntxhais hluas. Yog tias tus me nyuam tau siv "cuam tshuam" ib yam dab tsi ntawm qhov kev txav, nws yeej tsis muaj kev sib tham ntawm kev noj cov khoom noj khoom haus.
Nws zoo thaum menyuam pib noj tshais rau lawv noj - piv txwv, mis nrog flakes, txhawm rau txhawj xeeb thaum sawv ntxov hauv tsev kawm ntawv. Tom qab ntawd - ib toast, 1-2 txiv hmab txiv ntoo los yog ib piece ntawm khoom qab zib yuav muab lawv ntxiv zog kom zoo siab ua ntej noj hmo. Noj hmo nws tus kheej yuav tsum ua kom ntau li ntau tau.
Cov cai tswjfwm kev nojqab haushuv ntawm cov menyuam kawm ntawv tuaj yeem pom zoo rau niamtxiv raws li hauv qab no:
- 1-2 zaug hauv ib lub lim tiam tus menyuam yaus nyiam noj ntses;
- Ib zaug ib lim piam - cov nqaij liab (xws li nyuj);
- 1-2 zaug ntawm ib lub lim tiam tus me nyuam yuav tsum noj cov khoom qab zib los yog cov tais diav xws li zaub;
- Rau lwm hnub, tus menyuam tuaj yeem tau muab cov nqaij dawb (piv txwv, nqaij qaib) lossis cov tais diav los ntawm pasta.
Thov nco ntsoov tias koj tuaj yeem qhia kom noj zaub mov zoo nrog kev pabcuam zaubmov thiab noj hmo ua ke rau hnub so, thaum lub sijhawm koj tuaj yeem noj rooj mov nrog tag nrho tsev neeg.
Cov zaub mov ntawm txhua pawg khoom noj
Hais txog kev noj qab nyob zoo ntawm cov menyuam kawm ntawv, nws yuav tsum raug qhia tias cov menyuam yuav tsum tau noj cov khoom noj ntawm txhua pawg neeg - kom tau raws li lawv lub cev kev noj haus. Cia peb nyob ntawm qhov no ntxiv.
Mov, mov ci thiab qos yaj ywm. Nws yog qhov zoo uas cov menyuam kawm ntawv vam khom cov khoom noj no. Thaum npaj zaub mov noj, muab cov hmoov nplej rau hmoov nplej, noj zaub mov zoo noj qab nyob zoo tias 2/3 ntawm kev sib tw ntawm cov menyuam kawm ntawv yuav ua los ntawm cov khoom ua los ntawm hmoov nplej.
Txiv hmab txiv ntoo thiab zaub. Rau kev noj qab nyob zoo, cov menyuam kawm theem siab zoo yuav tsum muab 5 hom txiv hmab txiv ntoo thiab zaub txhua hnub.
Ib qho yuav xam tau tias:
- 1 txiv hmab txiv ntoo nruab nrab - piv txwv li, txiv tsawb, kua, txiv kab ntxwv;
- 2 cov txiv hmab txiv ntoo me me (xws li plum), 10-15 txiv hmab txiv ntoo, cherries, berries;
- 1 feem ntau ntawm cov zaub xam lav los ntawm cov zaub tshiab;
- 3 tag nrho cov zaubmoos ntawm zaub zaub - xws li ntsuab peas;
- 3 puv dia av ncuav qab zib - xws li taum (yog tias tus menyuam noj ntau dua, nws tseem suav tias yog ib qho khoom noj);
- 1 tablespoon ntawm txiv hmab txiv ntoo qhuav - xws li raisins los yog qaug qoob loo;
- 1 lub khob me me ntawm cov kua txiv hmab txiv ntoo (yog tias tus me nyuam haus ntau, nws tseem suav tias yog ib qho kev pab).
Mis thiab khoom noj siv mis. Muab cov me nyuam tsawg kawg yog 3 qhov khoom noj khoom haus rau ib hnub. Nws tuaj yeem yog 1 pob ntawm yogurt, 1 khob mis nyuj los yog 1 piece ntawm cheese qhov loj ntawm matchbox. Qhov no yog qhov tseem ceeb rau kev noj qab nyob zoo ntawm cov menyuam kawm ntawv. Cov khoom noj uas muaj cov roj tsawg muaj feem xyuam nrog tib cov calcium thiab tib daim ntawv teev cov vitamins uas peb pom hauv cov khoom muaj roj. Txawm li cas los xij, nws tsis tsim nyog siv cov khoom siv mis nyuj uas tsis zoo rau cov menyuam yaus.
Nqaij, ntses thiab lawv cov khoom siv. Nqaij (tshwj xeeb tshaj yog liab) thiab ntses yog qhov zoo tshaj plaws ntawm cov hlau. Txawm li cas los xij, legumes (lentils, taum), cov zaub ntsuab ntsuab thiab cov nplej zom muaj peev xwm kuj muab tau rau tus tub ntxhais kawm lub cev txaus hlau.
Oily ntses - xws li sardines, anchovies, mackerel, salmon - yog nplua nuj nyob hauv Ω-3 fatty acids. Cov kua qaub no yog tsim nyog rau kev ua hauj lwm zoo ntawm qhov kev poob siab, kab mob hauv lub cev thiab kab mob hauv lub cev ntawm tus menyuam. Cov cai tswj kev noj qab nyob zoo tsis yog cov menyuam kawm ntawv xwb, tabsis cov menyuam yaus feem ntau, hais tias hauv lub lis piam cov me nyuam yuav tsum tau noj 2 qhov ntses rog ntses. Txawm li cas los xij, tsis txhob muab tus me nyuam ua ntses, vim tias nws muaj mercury ntau.
Cov zaub mov muaj roj lossis cov suab thaj. Cov khoom noj uas muaj roj ntau lossis cov suab thaj - xws li ncuav, ncuav qab zib, chocolate wafers, nkig - muab lub tsev kawm ntawv ntau zog, tab sis yuav luag tsis muaj cov vitamins. Nyob hauv ib qho me me ntawm cov me nyuam, cov khoom qab zib yuav siv tau, tiam sis, tsuas yog ib qho khoom noj khoom haus, thiab tsis yog hloov chaw rau zaub mov, noj qab nyob zoo thiab noj qab nyob zoo.
Siv dej haus. Raws li cov dej haus zoo tshaj plaws, cov khoom noj muaj zaub mov muaj cov kua mis thiab dej rau cov menyuam kawm ntawv - raws li lawv tsis ua puas rau lawv cov hniav. Cov dej muaj acidity thiab muaj feem pua ntawm cov piam thaj (txawm nyob hauv ntuj kua txiv peb pom ntuj xwm). Yog li ntawd, nws yog ib qhov zoo dua rau muab kua txiv rau cov me nyuam ua ke nrog cov khoom noj - lwm yam, nws yog ntshaw kom dilute lawv nrog dej.
Tag nrho cov kua dej haus uas tus menyuam kawm ntawv xav tau nyob rau hnub ntawd yog nyob ntawm huab cua, lub cev ua si ntawm tus menyuam thiab cov khoom noj uas nws noj. Nws yog ib lub tswv yim zoo los pub me nyuam ib khob dej (mis los yog kua txiv) nrog txhua pluas noj, thiab ib khob - thaum noj mov. Ua rau cov me nyuam haus dej ntau dua thaum lub caij sov thiab thaum lub sij hawm muaj kev ua si ntau dua.
Kev noj qab nyob zoo ntawm cov tub ntxhais kawm ntawv tsis pub siv cov dej haus cawv xws li coke, uas muaj caffeine. Zoo li cov tub ntxhais kawm ntawv, tsis txhob muab cov dej haus caffeine rau noj thaum noj mov, vim caffeine tiv thaiv lub cev los ntawm nqus hlau.