txheem
Thaum ua raws li kev noj zaub mov tsis zoo txo qhov kev pheej hmoo ntawm ntau yam kab mob, nws tseem ceeb heev kom ua neej nyob noj qab haus huv dua li tsuas yog txiav tawm cov khoom tsiaj. Cov neeg tsis noj nqaij thiab vegans tuaj yeem tau txais tib yam kev noj zaub mov tsis zoo thiab kev ua neej nyob raws li omnivores: piv txwv li, nyiam cov khoom pheej yig, nrov, thiab yooj yim-rau-npaj zaub mov thiab tsis quav ntsej cov txiv hmab txiv ntoo thiab zaub kom nyiam cov khoom qab zib vegan qab zib uas nws qhov kev ntxias nyuaj rau kev tiv thaiv.
Kev noj zaub mov tsis zoo yog lub hauv paus ruaj khov uas tsim kom muaj lub neej noj qab haus huv. Txhawm rau ntxiv dag zog rau lub hauv paus no, cia kuv muab rau koj 10 lub tswv yim uas yuav ntxiv dag zog rau koj txoj kev txiav txim siab kom muaj kev nkag siab zoo thiab ua siab ntev.
1. Sodium noj
Qhov nruab nrab Asmeskas cov neeg laus neeg noj zaub mov noj 4-6 zaug ntau dua sodium ntau dua li qhov tsim nyog, tab sis me ntsis tsawg dua li cov neeg Amelikas. Tus tsov ntxhuav feem ntawm sodium yog los ntawm cov khoom noj ua tiav: "cov khoom noj hauv TV" (nqaij lossis ntses nrog ib sab phaj qhwv hauv aluminium ntawv ci los yog yas) thiab nqaij, nrog rau cov zaub mov qab ntsev xws li pretzels, bagged soups, salted ceev, thiab npaj. zaub mov. Nws tsis zoo li koj tuaj yeem hais meej npaum li cas sodium muaj nyob rau hauv lub tsev noj mov noj hmo, tab sis peb tuaj yeem hais tau zoo tias qhov ntau npaum li cas yuav muaj ntau heev. Needless hais, nws nce koj tag nrho cov sodium kom tsawg.
Dab tsi yog qhov txaus ntshai ntawm kev haus sodium ntau dhau?
Kev noj zaub mov uas muaj ntsev ntau yog qhov ua rau mob plawv thiab mob stroke. Tsis tas li ntawd, kev nce hauv sodium hauv cov zaub mov ua rau poob ntawm calcium - qhov tseeb no yuav yog qhov tshwj xeeb rau cov neeg noj zaub mov uas muaj calcium tsawg. Cia peb ua cov kev suav. Yog tias koj haus tsawg dua 1500 mg ntawm sodium txhua hnub (lossis tsis pub ntau tshaj 400 mg rau ib pluas noj, tawm hauv chav rau khoom noj txom ncauj), koj ua tau ntse heev.
2. Qab Zib
"Ntau npaum li cas cov ncuav qab zib vegan uas tso rau hauv lub qhov rais?" Ua ntej nug cov lus nug no, nco ntsoov qhov ntawd tsis tas yuav muaj suab thaj ntxiv! Thiab yog tias cov lus hais txog sodium tuav muaj tseeb rau qab zib, cov neeg tsis noj nqaij noj cov suab thaj tib yam li cov neeg Asmeskas nruab nrab - txog 100 phaus ib xyoos. Feem ntau ntawm cov suab thaj no los ntawm high-fructose pob kws phoov, uas feem ntau pom muaj nyob rau hauv dej qab zib thiab kua txiv hmab txiv ntoo.
Kev noj qab haus huv ntawm cov piam thaj ntau dhau yog qhov tsis yog "qab zib". Kev rog dhau tuaj yeem ua rau mob ntshav qab zib, mob qog noj ntshav thiab mob plawv. Tsis tas li ntawd, tsis tshua muaj leej twg xav siv sij hawm ntau nyob rau hauv tus kws kho hniav lub rooj zaum, sib ntaus sib tua qhov. Thiab cov khoom noj uas muaj suab thaj feem ntau tawm ntawm cov txiv hmab txiv ntoo thiab zaub uas koj niam tsis tu ncua qhia koj txog cov txiaj ntsig. Qhov kev xaiv zoo tshaj plaws yog noj cov suab thaj tsawg li tsawg tau.
3. Txhua hom nplej
Lwm qhov teeb meem nrog vegan ncuav qab zib nyob rau hauv lub qhov rais yog hmoov dawb. Cov hmoov nplej dawb yog cov khoom uas tseem tshuav tom qab cov nplej tau ua tiav thiab cov bran thiab cov kab mob, qhov chaw ntawm fiber ntau, antioxidants, vitamins thiab minerals nyob rau hauv tag nrho cov nplej, tau raug tshem tawm.
Yog li, cov no cov khoom ua los ntawm cov nplej dawb thiab cov hmoov nplej dawb (pasta, qhob cij, thiab lwm yam) yog xim daj ntseg ntawm xws li "lub zog hluav taws xob" ua cov nplej tag nrho. Sim xaiv cov khoom noj uas ua los ntawm cov nplej tag nrho. Ntawm koj cov khw noj mov Asian nyiam, nug cov mov xim av; Noj ntau nplej nplej thiab pastas, thiab ntau barley, quinoa, amaranth, buckwheat, spelled, thiab kamut. Khaws cov nplej hauv koj cov zaub mov tag nrho; xim av zoo kawg nkaus.
4. Cov rog zoo thiab phem
Txawm hais tias ntau tus neeg tsis noj nqaij txaus siab rau lawv tus kheej rau lawv cov tsiaj tsis muaj rog, lawv cov khoom noj muaj peev xwm muaj cov roj saturated fatty acids, los ntawm cov mis nyuj thiab qe, xibtes thiab txiv maj phaub roj, thiab cov rog trans, los ntawm ib nrab hydrogenated zaub roj. Trans fats kuj muaj nyob rau hauv cov khoom ci, margarine thiab kib zaub mov. Saturated thiab trans rog ua rau muaj kev pheej hmoo ntawm kab mob plawv. Cov rog zoo tshaj plaws yog cov roj txiv roj, roj canola, thiab roj los ntawm tag nrho avocados, txiv ntseej, thiab noob.
Cov neeg tsis noj nqaij yuav tsum paub txog cov roj omega-3 (uas feem ntau pom muaj nyob hauv cov ntses). Omega-3 cov rog tau txuas nrog txo kev pheej hmoo ntawm kab mob plawv.
Vegan cov chaw ntawm cov khoom no muaj xws li av flaxseed, noob hemp, roj flaxseed, thiab walnuts. Hloov cov roj-fried Indian samosas los yog roj-drenched Suav zaub, xaj Indian whole-wheat bread thiab steamed Suav zaub nrog nyias nyias. Vegan ncuav qab zib kuj tsim nyog kuaj tawm.
5. Tswj kev noj txhua yam zaub mov tiav
Cov zaub mov ua tiav yog siab hauv sodium, qab zib thiab rog thiab tsawg hauv cov nplej. Ntau tus neeg tsis noj nqaij nyiam cov kua txiv hmab txiv ntoo rau cov nqaij xws li chop, nqaij qaib, thiab nqaij npuas kib. Zoo li feem ntau lwm cov khoom noj ua tiav, cov khoom noj no tsis muaj cov khoom noj tib yam li cov khoom noj uas tsis tau ua tiav thiab yuav tsum tsis txhob ua cov khoom noj. Sim noj tsawg dua cov khoom lag luam xws li tempeh, taum paj, miso, shoyu, tamari, thiab kua mis nyuj.
6. Siv tus nqi txaus ntawm TZLO
Qhov muaj zog tshaj plaws "cov cuab yeej" hauv zaub "arsenal" yuav yog cov zaub ntsuab ntsuab tsaus. - muaj zog heev uas lawv tsim nyog lawv tus kheej lub npe: TZLO. Cov pab pawg no suav nrog spinach, cabbage, brauncol, mustard nplooj, turnip nplooj, beet nplooj, thiab broccoli.
Cov zaub ntsuab ntsuab ntsuab feem ntau yog nplua nuj nyob rau hauv antioxidants, minerals, thiab fiber ntau, thiab tsis tshua muaj calories, qab zib, sodium, thiab rog. Tsis tas li ntawd, lawv pheej yig. Tus nqi ntawm TGLO noj los ntawm cov neeg tsis noj nqaij tsuas yog siab dua me ntsis ntawm TGLO noj los ntawm cov neeg tsis noj nqaij - peb tab tom tham txog (kwv yees) 1/4 khob ib hnub. Qhov no yog ib qho tsis txaus kiag li, tsis hais lwm yam khoom noj twg muaj nyob hauv kev noj haus. Ua li no, Cov neeg tsis noj nqaij yuav tsum tau ua tib zoo saib xyuas kom lawv tau txais TZLOs.
7. Cov peev txheej zoo xws li Calcium, Hlau, Iodine thiab Zinc
Minerals xws li calcium, hlau, iodine thiab zinc ua lub luag haujlwm tseem ceeb hauv peb lub cev. Lawv pab tsim cov pob txha muaj zog, tiv thaiv kab mob ntshav qab zib, txhawb cov thyroid ua haujlwm, txhawb kev tiv thaiv kab mob, thiab txhawb kev loj hlob thiab kev loj hlob. Minerals muaj nyob rau hauv ntau yam khoom noj. Kale, brauncol, taum paj nrog calcium sulfate, kua mis nyuj thiab calcium-fortified kua txiv, thiab taum mog yog qhov zoo ntawm calcium. Taum, zaub ntsuab, thiab tag nrho cov nplej yog qhov zoo tshaj plaws ntawm cov hlau rau cov neeg tsis noj nqaij.
Cov zaub mov xws li txiv kab ntxwv, txiv lws suav, thiab cantaloupe yog nplua nuj nyob rau hauv vitamin C: thaum noj nrog cov zaub mov uas muaj hlau, lub cev muaj peev xwm nqus tau hlau zoo dua. Cov khoom xws li tshuaj yej, qee cov txuj lom, kas fes, thiab cov khoom siv mis nyuj tiv thaiv lub cev los ntawm kev nqus hlau. Cov khoom siv hlau yuav xav tau, tshwj xeeb tshaj yog rau cov poj niam thaum cev xeeb tub thiab ua ntej cev xeeb tub.
Cov zaub mov vegan uas muaj cov iodine tseem ceeb yog txwv rau seaweed thiab iodized ntsev: Hiav txwv ntsev thiab ntsev hauv cov zaub mov ua tiav feem ntau muaj cov iodine tsis txaus ntseeg. Cov neeg uas txwv cov ntsev hauv lawv cov zaub mov yuav tsum tau noj kom txaus ntawm iodine, uas tuaj yeem los ntawm cov khoom noj los yog seaweed.
Qhov zoo ntawm zinc yog taum qhuav, oatmeal, hom qoob mog, txiv ntseej, thiab cov khoom soy. Adzuki taum (azuki) thiab taub dag noob muab lub cev nrog qhov siab tshaj plaws ntawm cov khoom noj tseem ceeb no. Cov vegans yuav tsum xav kom noj zinc ntau dua li RDA (pom pom zoo rau cov khoom noj tshwj xeeb (Bioactive Substance)) kom them nyiaj rau qhov tsawg kawg nkaus ntawm zinc los ntawm cov khoom noj uas feem ntau suav nrog vegan noj.
8. Vitamin D
Vitamin D ua lub luag haujlwm tseem ceeb hauv kev tsim cov pob txha, tiv thaiv qog noj ntshav, thiab kev nqus calcium, tshwj xeeb tshaj yog thaum noj calcium tsawg. Hauv Caucasians, qhov txaus ntawm cov vitamin D tuaj yeem tsim los ntawm kev nthuav tawm tes thiab ntsej muag rau hnub ci rau 15 feeb txhua hnub. Cov neeg laus, cov neeg muaj xim, thiab cov neeg uas lawv cov tawv nqaij tsis tu ncua tuaj yeem tiv nrog lub hnub ci xav tau lwm qhov chaw ntawm cov vitamin D, xws li cov khoom noj muaj zog nrog cov vitamin thiab cov khoom noj uas muaj nws. Yog tsis tau txais cov vitamin D txaus, peb khiav txoj kev pheej hmoo ntawm "deboning" peb tus kheej!
9. Vitamin B12
Vitamin B12 yog cov khoom noj tseem ceeb uas tib neeg lub cev xav tau tsuas yog hauv me me xwb.; Txawm li cas los xij, yog tias nws ploj ntawm koj cov zaub mov, teeb meem loj tuaj yeem tshwm sim. Cov vitamin no tseem ceeb tshwj xeeb rau cov menyuam mos, menyuam yaus, thiab cov poj niam cev xeeb tub lossis pub niam mis.
Vitamin B12 tsis pom nyob rau hauv cov zaub mov cog, yog li cov vegans yuav tsum ua kom muaj zog ntxiv rau hauv lawv cov zaub mov. Kev ntseeg siab tsis yog tsiaj txhu ntawm cov vitamin B12 suav nrog Red Star Vegetarian Support Mix noj cov poov xab, B12-fortified cereals thiab kua mis nyuj, thiab cov khoom noj uas muaj cov vitamin no.
10. Kev tawm dag zog lub cev
Txawm hais tias kev tawm dag zog kom meej meej cuam tshuam nrog kev txo qis ntawm ntau yam kab mob thiab txhim kho kev noj qab haus huv, cov neeg tsis noj nqaij xav txog kev tawm dag zog ntau yam tib yam li cov neeg tsis noj nqaij. Ib qho kev tawm dag zog yog ib feem tseem ceeb ntawm kev noj qab nyob zoo. Kev tawm dag zog ncaj qha cuam tshuam rau pob txha pob txha, uas yog ib qho tseem ceeb rau kev noj cov calcium uas ib txwm muaj ntawm cov neeg tsis noj nqaij.
Peb hom kev tawm dag zog yog xav tau kom ua tiav tag nrho kev noj qab haus huv ntawm lub cev.: Qhov hnyav Lifting (nce cov pob txha ceev thiab cov leeg loj), txhim kho cov ntshav siab (txhim kho kev ua kom muaj zog (txhim kho kev ua kom sib haum, txo txoj kev pheej hmoo ntawm kev poob).
Nws yog qhov ua tau los txhim kho kev noj qab haus huv ntawm cov neeg tsis noj nqaij noj los ntawm kev hloov kho kom tsim nyog rau nws. Tej zaum txoj hauv kev zoo tshaj plaws los ua raws li cov neeg tsis noj nqaij noj qab haus huv yog ua tus neeg tsis noj nqaij noj qab haus huv uas paub txog thiab txais kev noj qab haus huv uas tsim nyog tau txais kev saib xyuas ntxiv lossis txhim kho. Thaum tsim nyog, mus ntsib kws kho mob sau npe lossis tus kws pab tswv yim.