Tus menyuam tsis noj nqaij: qhov tshwm sim. Cov zaub mov twg tsim nyog rau menyuam yaus

2024 Tus sau: Priscilla Miln | [email protected]. Kawg hloov kho: 2024-02-18 01:57

Nyob hauv lub neej niaj hnub no, ntau txoj kev noj zaub mov tau nrov zuj zus tuaj. Muaj ntau cov thwjtim ntawm kev noj zaub mov txawv, neeg tsis noj nqaij, zaub mov nyoos thiab txhua yam khoom noj. Nws ntseeg tau tias kev noj zaub mov tshwj xeeb yuav pab tswj qhov hnyav ib txwm, txhim kho lub cev thiab tso cai rau koj nyob hauv qhov zoo rau lub sijhawm ntev. Txawm li cas los xij, kev noj zaub mov sib txawv tsis yog ib txwm muaj txiaj ntsig zoo rau kev noj qab haus huv thiab coj cov txiaj ntsig xav tau. Ib qho ntawm cov kev coj noj coj ua nto moo tshaj plaws yog vegetarianism. Ntau tus tub ntxhais hluas nyiam los ntawm cov txheej txheem zoo li no, uas tom qab xav tsa tus menyuam tsis noj nqaij. Txij li thaum yau, cov niam thiab txiv tau siv lawv cov crumbs tsuas yog cog cov zaub mov, ntseeg tias qhov no tsuas yog muaj txiaj ntsig zoo rau lawv txoj kev noj qab haus huv. Tab sis cov kws kho mob tsis yog qhov tsis meej meej hauv lawv lub tswv yim thiab txawm tias lub tswb nrov vim tias muaj qhov tshwm sim tsis zoo.

txhais li cas - vegetarianism?

Kev noj zaub mov raws li kab lis kev cai tsis yog qhov kev hloov pauv tshiab txhua. Yuav ua li casib qho system tshwj xeeb ntawm kev noj haus, nws tau siv rau ntau pua xyoo. Txawm li cas los xij, ntau zaus, tib neeg tsis them se rau kev zam lossis sim ua kom lawv txoj kev noj qab haus huv. Qhov khoom yog tias cov nqaij tau suav hais tias yog khoom kim heev thiab qee zaum tsuas yog muaj rau cov neeg muaj nyiaj txiag. Lwm tus yuav tsum tau txaus siab nrog cov khoom noj cog uas tuaj yeem cog rau hauv av. Ib tug me nyuam tsis noj nqaij hauv cov teb chaws uas tab tom tsim yog ib qho tshwm sim vim nws niam nws txiv tsuas muaj peev xwm them tsis tau tsiaj txhu xwb.

Neeg tsis noj nqaij, thaum saib raws li kev noj zaub mov, txhais tau hais tias qhov kev tsis lees paub tag nrho ntawm kev siv cov khoom noj nqaij. Nyob rau tib lub sijhawm, nws yog txwv tsis pub noj tsis tsuas yog nqaij, tab sis kuj qe thiab mis nyuj. Raws li qhov tshwm sim, tus me nyuam tsis noj nqaij tau ploj mus ntawm ntau cov as-ham uas pom tsuas yog hauv cov zaub mov tsiaj xwb.

Ntawm cov khoom noj pub rau cov neeg tsis noj nqaij yog:

• zaub;
• fruit;
• berries;
• ntxawm.

Tau kawg, muaj cov neeg uas noj txoj kev no rau qhov laj thawj dhau ntawm lawv qhov kev tswj hwm. Tab sis raws li kev txheeb cais, kwv yees li 2% ntawm lub ntiaj teb cov neeg tau noj cov zaub mov zoo li no. Tab sis tseem tsis tau paub meej tias muaj pes tsawg tus menyuam ntawm lawv.

Vegan vs Vegetarian: Dab tsi yog qhov txawv?

Neeg tsis noj nqaij yog ib lub tswv yim dav lub ntsiab lus tsis lees paub tsiaj protein. Tab sis ntawm cov kab ke no muaj subspecies, qhov twg veganism yog qhov nruj tshaj plaws hauv kev xaiv cov khoom tso cai. Yog tsis nruj adherents cia lawv tus kheej siv nyob rau hauvzaub mov mis, qe thiab zib mu, vim lawv tsis muaj cov ntshav ntawm ib tug slaughtered tsiaj, ces vegans txawm tais diav raws li lawv raug txwv.

Txawm li cas los xij, ntau tus neeg koom nrog tau txais veganism thiab vegetarianism. Dab tsi yog qhov txawv ntawm cov qauv? Hauv qhov kawg, tus neeg tuaj yeem noj mov ci, cheese, yogurt. Cov vegans tsis tuaj yeem them qhov no, vim tias cov khoom noj khoom haus tib yam yog tsim los ntawm cov qe thiab mis nyuj, cheese - los ntawm qab zib.

Vaj tswv thiab me nyuam

Ntau tus neeg noj zaub mov noj qab haus huv ntseeg tias tus menyuam tsis noj nqaij yuav loj hlob zoo. Txawm li cas los xij, feem ntau cov kws kho mob tuav lub tswv yim sib txawv. Tab sis ntawm lawv cov lus sib cav txog qhov txaus ntshai ntawm kev noj zaub mov tsuas yog cog, muaj ntau pua qhov tseeb uas tsis lees paub qhov kev xav no. Yog li qhov tseeb nyob qhov twg thiab cov nqe lus twg yuav tsum tso siab rau thaum xaiv zaub mov rau menyuam yaus?

• Ua ntej, kev noj zaub mov ntawm tus menyuam tsis noj nqaij muaj tag nrho cov zaub thiab txiv hmab txiv ntoo. Raws li koj paub, lawv yog ib tug storehouse ntawm cov vitamins thiab minerals. Tsis tas li ntawd, lawv yog cov nplua nuj nyob rau hauv kab kawm thiab fiber ntau, uas pab txhawb kev zom zaub mov.
• Thib ob, cov khoom noj uas cog qoob loo tuaj yeem muab lub cev loj hlob nrog cov as-ham thiab lub zog. Txawm li cas los xij, cov feem yuav loj me ntsis. Tab sis tib lub sij hawm, tus me nyuam yuav tsis tshaib plab thiab tsis muaj cov ntsiab lus tseem ceeb.
• Thib peb, tag nrho cov zaub mov cog muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm cov crumbs. Feem ntau tus menyuam tsis noj nqaij tsis muaj teeb meem digestive,nws tsis ua rau cem quav. Tsis tas li ntawd, nruj adherents ntawm xws li ib tug khoom noj khoom haus system ua tib zoo saib xyuas lub xub ntiag ntawm teeb meem additives nyob rau hauv cov zaub mov thiab sim zam lawv. Yog li ntawd, tsuas yog cov khoom muaj txiaj ntsig nkag mus rau tus menyuam lub cev.

Tsis ntev los no, vim muaj kev nyiam noj zaub mov ntau zuj zus, cov menyuam yaus rog rog ntau zuj zus. Cov me nyuam neeg tsis noj nqaij yuav luag tiv thaiv tau qhov no.

Qhov tsis zoo ntawm cov neeg tsis noj nqaij

Los ntawm cov pluses saum toj no, peb tuaj yeem xaus tias tus menyuam tsis noj nqaij tuaj yeem noj qab nyob zoo. Cov txiaj ntsig ntawm xws li lub zog hluav taws xob tseem muaj thiab tseem ceeb heev. Pediatricians thiab ntau tus kws kho mob pom zoo tias tib neeg lub cev xav tau nqaij thiab, tshwj xeeb, tsiaj protein. Yog li ntawd, vegetarianism tsis haum rau tag nrho txoj kev loj hlob thiab kev loj hlob ntawm tus me nyuam.

Yog tias peb xav txog qhov teeb meem tseem ceeb los ntawm kev noj zaub mov rau menyuam yaus, tom qab ntawd thawj qhov chaw yog cov tsis tau txais cov vitamins. Hauv cov zaub mov ntawm cov hauv paus chiv keeb, tsis muaj cov vitamin tseem ceeb xws li B12. Nws yog ib qho tseem ceeb tshwj xeeb tshaj yog thaum lub sij hawm active kev loj hlob thiab maturation. Yog tias tsis muaj, lawv tuaj yeem txhim kho:

• ntshav qab zib;
• kev puas hlwb;
• ntshav txhaws.

Tsis tas li ntawd, txiv hmab txiv ntoo thiab zaub muaj calcium, zinc thiab hlau tsawg heev. Lawv lub hauv paus tseem ceeb yog cov khoom noj siv mis thiab nqaij, uas cov neeg tsis noj nqaij tsis noj.

Tsiaj protein rau cov neeg tsis noj nqaij yog txwv tsis pub. Tab sis nws yog nws leej twg yog lub ntsiab lub tsev, thiab hloov nwszaub tsis tas yuav ua rau cov txiaj ntsig tseem ceeb. Tau kawg, legumes yog nplua nuj nyob rau hauv zaub protein, tab sis ntau tus kws tshaj lij ntawm cov khoom noj me nyuam yaus paub tseeb tias qhov no tsis txaus rau kev loj hlob sai thiab loj hlob ntawm cov menyuam yaus. Yog li ntawd, lub cev raug yuam kom siv cov khoom siv sab hauv, thiab yog li ntawd, ua haujlwm rau hnav. Raws li kev xyaum qhia, kev loj hlob ntawm cov menyuam yaus no tau qeeb, thiab kev qaug zog yog me ntsis siab dua.

nyuaj hauv kev sau cov ntawv qhia

Yuav kom cov zaub mov cog los muab lub cev loj hlob nrog txhua yam nws xav tau, nws yuav tsum sib txawv thiab sib npaug. Protein rau cov neeg tsis noj nqaij yog los ntawm legumes, vitamins los ntawm cov txiv hmab txiv ntoo thiab zaub nyoos, thiab cov as-ham los ntawm cereals. Kom tus me nyuam tsis xav tau cov tshuaj thiab loj hlob zoo, cov ntawv qhia zaub mov yuav tsum muaj xws li:

• raw thiab ci zaub, txiv hmab txiv ntoo;
• porridge;
• zaub xam lav, thiab lwm yam.

Tab sis nws nyuaj heev los saib xyuas kev sib txawv ntawm kev ua haujlwm, mus ncig, mus ntsib, kindergarten thiab tsev kawm ntawv.

Neeg tsis noj nqaij yug

Tus me nyuam puas muaj peev xwm ua neeg tsis noj nqaij - tsuas yog nws niam nws txiv txiav txim siab. Qhov kev tsis sib haum xeeb txog qhov no tsis txo qis, yog li nws yog ib qho tseem ceeb uas yuav tsum tau muab tag nrho cov khoom noj uas tsim nyog rau tus menyuam yog tias qhov kev xaiv tau ua los ntawm cov zaub mov ntawm cov nroj tsuag. Cov zaub mov zoo li no tuaj yeem muab txhua yam tsim nyog rau tus menyuam hauv txhua theem ntawm nws txoj kev loj hlob, tsuas yog kev noj zaub mov yuav tsum mob siab rau thiab ua tau zoo.

Nws yog ib qho tseem ceeb kom paub meej txog dab tsipub tus menyuam noj zaub mov kom nws tsis xav tau cov protein, vitamins, kab kawm thiab cov as-ham. Kev noj zaub mov zoo tuaj yeem muab qhov no zoo, vim tias nws muaj calorie ntau ntau thiab muaj txhua yam koj xav tau. Tsis tas li ntawd, nws yog nyob rau hauv zaub, txiv hmab txiv ntoo thiab nplej uas muaj fiber ntau, phytochemicals thiab antioxidant vitamins.

Pub mis rau me nyuam txog ib xyoos

Cov zaub mov zoo tshaj plaws rau tus menyuam noj zaub mov txog ib xyoos yog niam mis. Hauv qhov no, cov kws tshaj lij pom zoo tias txhawm rau tswj kev tiv thaiv ib puag ncig thiab kev sib haum xeeb, tus menyuam yuav tsum tau txais cov kua mis nkaus xwb. Hloov nws nrog qhov sib xyaw ua ke yog tias tus menyuam noj lub raj mis.

Nyob rau hauv nruab nrab ntawm thawj xyoo ntawm lub neej, kev pub mis ntxiv rau hauv daim ntawv ntawm cov khoom noj tsis muaj mis nyuj tuaj yeem qhia tau. Steamed los yog dej-siav zaub, uas yog ces mashed, kuj pom zoo.

Thaum muaj hnub nyoog 8-9 lub hlis, tus menyuam tsis noj nqaij noj tau noj taum txiv ntoo, uas ntxiv rau zaub lossis txiv hmab txiv ntoo puree. Cov khoom yog nplua nuj nyob rau hauv yooj yim digestible protein, uas yuav hloov tau cov tsiaj. Thaum lub hnub nyoog no, koj tuaj yeem muab cov mis nyuj pureed lentils, uas koj yuav tsum tau ntxiv qee cov zaub. Xws li ib lub tais tuaj yeem hloov cov nqaij. Thaum muaj hnub nyoog li ib xyoos, tus menyuam tuaj yeem noj avocados. Raws li rau lwm yam zaub thiab txiv hmab txiv ntoo, cov lus pom zoo yog tib yam rau cov menyuam yaus uas noj nqaij thiab ntses puree. Koj tuaj yeem muab:

• zucchini;
• carrot;
• pumpkin;
• apple;
• pear;
• Nyob zoo broccoli.

Yog cov niam txiv tau txiav txim siab los coj tus cwj pwm tsis noj nqaij rau lawv tus menyuam, ces cov kws kho mob qhia kom tsis txhob pub niam mis ntev li ntev tau.

Yuav ua li cas cov zaub mov xav tau rau cov me nyuam tsis noj nqaij?

Ib tug neeg laus tuaj yeem yooj yim tsim khoom noj rau nws tus kheej los ntawm kev suav tag nrho cov khoom noj tsim nyog hauv cov ntawv qhia zaub mov thiab ntxiv cov vitamins rau lawv. Tab sis tej yam yuav nyuaj dua rau cov me nyuam mos, vim hais tias ib tug me ntsis fussy tuaj yeem tsis kam taum spinach, uas yuav tsum tau muab cov protein thiab fiber ntau rau nws. Tsis tas li ntawd, cov zaub mov noj yuav tsawg dua li kev pom zoo kom tau txais tag nrho cov khoom tsim nyog.

Txawm li cas los xij, cov kws qhia zaub mov hais kom tsis txhob yuam cov menyuam yaus noj, koj yuav tsum tsom mus rau lawv tus kheej qhov pib txaus siab. Tsis tas li ntawd, kev noj zaub mov muaj kev qhia cov menyuam yaus kom hnov qhov kev txwv ntawm tus kheej thaum tsis xav tau zaub mov ntxiv lawm.

Tab sis cov neeg cog zaub mov feem ntau tsis ntsib kev rog. Xws li cov zaub mov feem ntau yog cov calories tsawg, yog li ntawd, txhawm rau muab lub zog, nws yog ib qho tsim nyog yuav tsum ntxiv cov roj zaub, avocado pieces, walnuts rau tus menyuam lub tais. Koj tuaj yeem faib cov saj ntawm cov tais diav thiab hloov cov roj sunflower:

• olive;
• linen;
• hemp;
• los ntawm taub taub.

Txhua yam tib yam, cov niam txiv uas cov menyuam yaus yog cov neeg tsis noj nqaij yuav tsum tau saib xyuas lawv cov zaub mov. Tom ntej no, cia saib cov ntsiab lus tseem ceeb thiab cov khoom uas lawv tuaj yeem tau txais.

Protein yog cov khoom siv hauv tsev

Rau kev loj hlob thiab kev loj hlob ntawm tus menyuam, thiabcov neeg laus, cov protein yog ib qho tseem ceeb. Txhawm rau kom tau txais cov tshuaj no hauv lub cev, kev noj zaub mov yuav tsum muaj nplua nuj nyob hauv legumes. Tib lub sijhawm, kev sib txawv yog qhov tseem ceeb sib npaug kom tus menyuam tau txais tag nrho cov amino acids tsim nyog. Tus menyuam yuav tsum noj dab tsi:

• taum;
• sunflower noob;
• almonds;
• tofu cheese;
• buckwheat.

Chia noob paub tias yog qhov zoo tshaj plaws ntawm cov zaub protein. Tab sis txhawm rau yuav lawv, koj yuav tsum mus ntsib lub khw muag zaub. Lawv muaj ntau dua hauv cov nroog loj, cov neeg nyob hauv cov chaw me me yuav tsum tau nrhiav cov khoom hauv kev yuav khoom hauv online.

Calcium rau pob txha noj qab haus huv

Yog tsis muaj calcium, nws tsis tuaj yeem tsim lub cev pob txha thiab kev loj hlob ib txwm. Nws tau raug pov thawj tias yuav luag ib nrab ntawm ib feem pua ntawm cov pob txha pob txha twb tsim los ntawm cov hnub nyoog pib kawm ntawv. Hauv cov xyoo tom ntej, lwm ib nrab yog tsim. Tab sis qhov tseem ceeb ntawm calcium yog cov khoom noj siv mis, uas yog txwv tsis pub rau cov vegans. Yog tias tus menyuam yaus nyob hauv tsev neeg nruj, thiab txawm tias cov khoom siv mis nyuj raug txwv, ces nws yuav tsum muab lwm txoj hauv kev rau nws.

Cov neeg tsis noj nqaij noj dab tsi? Cov npe khoom noj uas muaj calcium:

• tofu;
• zaub ntsuab (kale, broccoli);
• legumes;
• almonds;
• spinach;
• txiv kab ntxwv.

Nws yog ib qho tseem ceeb uas yuav tsum tau saib xyuas tus me nyuam thiab mus xyuas cov kws kho mob tsis tu ncua. Yog tias tus kws kho mob muab tshuaj calcium ntxiv, cesnws tsim nyog tsis kam.

Iron - rau hematopoiesis

Rau qhov tsim cov qe ntshav liab, kev noj cov hlau yog qhov tseem ceeb. Feem ntau cov khoom tuaj nrog nqaij nyuj, tab sis cov neeg tsis noj nqaij tsis noj nqaij. Nws yuav tsum nkag siab tias qhov tsis muaj hlau ncaj qha cuam tshuam rau lub hlwb kev ua haujlwm, thiab tus menyuam txoj kev paub txog kev paub yuav raug kev txom nyem. Nutritionists ntseeg hais tias tus me nyuam uas tau noj cov zaub mov tsuas yog yuav tsum tau txais ob npaug ntawm cov hlau. Qhov no yog vim qhov tseeb hais tias cov khoom tau los ntawm cov nroj tsuag yog absorbed tsawg dua.

Cov neeg tsis noj nqaij noj dab tsi? Cov npe khoom noj uas muaj hlau:

• ntsuab dos;
• prune;
• qhuav apricots;
• hnub;
• zaub cob pob;
• legumes;
• pob kws.

Nws tsim nyog xav tias cov nroj tsuag uas muaj hlau yuav nqus tau zoo dua thaum noj ua ke nrog cov vitamin C. Yog li, broccoli nyias nrog qhuav apricots thiab kua txiv qaub yuav pab tau ntau dua.

Vitamins tshwj xeeb

Txhua cov vitamins tseem ceeb rau kev loj hlob thiab kev loj hlob tag nrho ntawm tus menyuam lub cev. Tab sis cov vitamins D thiab B12 nyob rau hauv ib qho chaw tshwj xeeb.

Vitamin D yog ib qho tseem ceeb rau kev nqus calcium zoo dua thiab, yog li ntawd, cov hniav noj qab haus huv thiab cov pob txha muaj zog, Yog tias tus menyuam tsis noj butter thiab lwm yam khoom tsiaj, nws tseem ceeb heev rau nws kom tau sunbathing txhua hnub. Txhawm rau muab cov koob tshuaj txhua hnub, nws txaus kom nyob hauv lub hnub li 20 feeb. Txawm li cas los xij, nyob rau lub caij ntuj no lub caij ntuj no yuav tsis txaus, thiab nws yog ib qho nyuaj kom tau txais cov khoom los ntawm cov zaub mov cog. Yog li ntawd, pediatricianshais kom muab cov me nyuam noj cov khoom noj uas muaj cov vitamin no.

Vitamin B12 ua lub luag haujlwm tshwj xeeb. Nws cuam tshuam rau kev loj hlob ntawm lub hlwb thiab lub paj hlwb, lub luag haujlwm rau kev tsim cov qe ntshav liab, thiab koom nrog ntau yam txheej txheem hauv lub cev. Cov ntsiab lus tseem ceeb ntawm lub caij yog ib txwm suav tias:

• qe;
• meat;
• shellfish;
• khoom noj khoom haus.

Neeg tsis noj nqaij tsis siv tag nrho cov saum toj no. Yog li ntawd, cov kws kho mob pom zoo kom lawv noj cov zaub mov ntxiv uas muaj vitamin B12. Txawm li cas los xij, muaj cov khoom uas yuav pab ua kom tsis muaj cov ntsiab lus no:

• khoom noj khoom haus poov xab;
• seaweed.

Cov poov xab tuaj hauv daim ntawv flakes. Nws yog ib yam khoom ntuj tsim los ntawm cov kab mob. Nws muaj cov cheese saj, yog li cov menyuam nyiam siv nws. Nws kuj raug pom zoo kom ntxiv cov nplej rau zaub tais diav, uas ua rau lawv muaj qab thiab noj qab nyob zoo.

Docosahexaenoic polyunsaturated fatty acid

Cov tshuaj yog ib feem ntawm Omega-3. Nws tsis yog synthesized los ntawm tib neeg lub cev, yog li ntawd, nws tsuas yog tau los ntawm cov khoom noj. Lub ntsiab yog indispensable nyob rau hauv tsim ntawm lub paj hlwb thiab paj hlwb ntawm tus me nyuam. Txhawm rau kom nws nkag mus rau hauv lub cev, nws yog qhov yuav tsum tau noj cw, ntses. Cov neeg tsis noj nqaij tuaj yeem ua rau lawv tsis muaj kua qaub los ntawm kev noj cov noob hemp, walnuts, thiab flaxseeds.

Txawm li cas los xij, cov khoom xyaw tshuaj ntsuab tsis txauscov khoom no, thiab cov me nyuam tsuas xav tau nws. Cov khw muag zaub mov tshwj xeeb tuaj rau kev pab ntawm cov niam txiv, qhov chaw koj tuaj yeem yuav cov khoom noj khoom haus uas muaj polyunsaturated fatty acids hauv qhov xav tau.

Cov Lus Qhia

Kev noj zaub mov rau menyuam yaus tuaj yeem muaj kev nyab xeeb thiab txawm tias muaj txiaj ntsig yog tias niam txiv tuaj yeem noj zaub mov tiav rau tus menyuam. Nws yog ib qho tseem ceeb uas cov ntawv qhia zaub mov txaus siab rau lub cev loj hlob hauv cov as-ham, minerals thiab vitamins. Tsis tas li ntawd, cov kws kho mob thiab cov kws paub txog zaub mov ntseeg hais tias cov zaub mov cog yuav tsum nyob ntawm lub rooj txhua zaus, tsis hais seb tsev neeg ua raws li kev noj haus.