Kev noj zaub mov zoo yuav tsum muab faib, uas yog ib qho tseem ceeb rau kev tswj hwm cov metabolism thiab kev tua kev tshaib kev nqhis. Cov ntawv qhia zaub mov txhua hnub yuav tsum tau noj hmo, uas yog cov khoom noj yooj yim tshaj plaws. Nws yog ib qho tseem ceeb uas yuav tsum to taub tias noj dab tsi noj mov nrog kev noj zaub mov kom zoo, thiaj li yuav poob ntau tshaj qhov nyhav thiab txhawb nqa cov txiaj ntsig tau ua tiav. Nws yuav tsum tau sau tseg tias ntev so hauv cov khoom noj khoom haus ua rau muaj qhov tseeb tias cov metabolism ua rau kev poob qis dua, muaj teeb meem nrog lub plab zom mov thiab vim li ntawd, qhov kev poob phaus nyhav dua, los sis txawm nres.
Yuav noj dab tsi noj hmo nrog cov khoom noj kom zoo?
Hmo ntawv noj mov yuav tsum muaj lub teeb txaus kom txaus siab rau koj kev tshaib kev nqhis thiab tsis tshaj plab koj lub plab. Rau cov zaub mov feem ntau, cov ntsiab lus ntawm cov ntawv qhia zaub mov yuav tsum tsis pub tshaj 20-30% ntawm tag nrho cov nqi txhua hnub.
Qhov noj hmo zoo nrog kev noj zaub mov zoo yuav tsum muaj xws li:
- Cov khoom noj khoom haus . Cov zaub mov muaj xws li tsev cheese, kefir , yoghurt, lwm yam. Cov tshuaj calcium uas nyob hauv xws li cov khoom yuav txhawb kev poob phaus, thiab cov protein tseem ceeb rau cov hlwb thiab cov ntaub so ntswg.
- Zaub . Lawv muaj ntau cov fiber ntau, uas yog ib qho tseem ceeb rau kev zom zaub mov, thiab lwm yam vitamins, minerals thiab lwm yam tshuaj. Lawv tuaj yeem noj tau tshiab, nrog rau siav.
- Ntses thiab nqaij nruab deg . Lawv muaj fatty acids, protein thiab calcium - tshuaj siv rau qhov poob thiab kev noj qab haus huv.
- Nqaij qaib nqaij . Raws li ib feem ntawm cov nqaij muaj yam tsawg kawg ntawm roj, tab sis nws muaj protein ntau pab tau. Ua noj nqaij yuav ua tau rau steamed, boiled, ci los yog stewed, piv txwv li, nrog zaub.
- Qe . Koj raug tso cai noj cov protein tsis muaj qe, piv txwv li, koj tuaj yeem npaw tau qe los yog noj ib qho tshuaj tsw qab tawm ntawm lawv.
Los ntawm no ntau hom khoom koj tuaj yeem npaj ntau hom khoom noj uas tsim nyog rau noj hmo nrog cov khoom noj kom zoo thaum poob phaus.
Nyob rau hauv qhov txiav npluav yog yooj yim carbohydrates, xws li cov khoom qab zib, qos yaj ywm, qab zib txiv hmab txiv ntoo, thiab lwm yam. Tsis txhob muaj cov tais diav uas yuav ploj mus ntev ntev thiab ua rau tsam ploj.
Cov kev xaiv noj hmo nrog kev noj zaub mov zoo:
- zaub xam lav ntsuab zaub thiab nqaij ci nqaij nrog cheese;
- cov khoom ua si nrog zaub ntses thiab Greek nyias;
- omelet nrog txiv lws suav thiab ib piece ntawm boiled fillet;
- steamed nqaij qaib cutlets thiab stewed zaub;
- mov thiab ci ntses;
- stewed nqaij qaib daim siab, tag nrho cov qhob cij thiab cocoa;
- fillet ntawm qaib cov txwv nrog kua ntses, zaub zaub xam lav thiab tshuaj yej;
- nqaij nyug stew nrog cov nceb thiab zaub xam lav ntawm cov zaub ntsuab.