Kev noj zaub mov tsis zoo yog qhov kev xaiv zoo rau ntau tus menyuam. Cov neeg tsis noj nqaij cov hluas muaj cov kab mob hauv plawv qis, txo cov roj cholesterol, thiab feem ntau cov txiaj ntsig zoo, raws li kev tshawb fawb.
Tab sis "neeg tsis noj nqaij" noj cov dej qab zib, buns thiab pasta tsis zoo rau leej twg. Yog tias koj tus menyuam tsis noj nqaij, xyuas kom nws tsis txhob noj french fries thiab lwm yam zaub mov tsis zoo. Ua tib zoo saib xyuas koj tus menyuam cov khoom noj los ntawm kev ntxiv zaub, cov rog zoo, thiab cov khoom noj tseem ceeb xws li calcium, hlau, protein, vitamin D, vitamin B12, thiab omega-3s.
1. Calcium. Yog tias koj cov menyuam haus cov khoom siv mis nyuj, ces lawv tuaj yeem ua cov calcium rau lawv. Txawm li cas los xij, koj yuav tsum tsis txhob cia siab ntau dhau rau cov khoom siv mis nyuj. Mis yog ib qho kev ua xua, thiab cov kev tshawb fawb pom tau tias kev noj cov khoom noj siv mis ntau ua rau cov tshuaj hormonal tsis txaus thiab muaj kev pheej hmoo ntawm pob txuv hauv cov hluas. Tsis tas li ntawd, insulin-dependant mob ntshav qab zib hom 1 (hom XNUMX) tau txuas nrog kev noj cov mis nyuj thaum cev xeeb tub. Tsis yog cov khoom noj mis nyuj, muab koj cov me nyuam cog qoob loo ntau ntawm calcium, xws li kale, kale, broccoli, almonds, noob hnav, thiab cov txiv ntseej los yog kua mis nyuj khov.
Koj xav tau npaum li cas: 1000 mg ib hnub rau cov menyuam hnub nyoog 4-8 xyoo, 1300 mg rau cov menyuam hnub nyoog 9-18 xyoo.
Nrhiav qhov twg: 1 khob yogurt (200 mg) 1 khob kale (270 mg) 1 khob taum dawb (130 mg)
2. Hlau. Hlau deficiency tuaj yeem ua rau lub siab hloov pauv, teeb meem nco, thiab hloov tus cwj pwm. Txawm tias me ntsis hlau qis tuaj yeem ua rau cov menyuam yaus nkees lossis qaug zog. Cov tub ntxhais hluas ntxhais hluas muaj kev cuam tshuam rau cov hlau tsis muaj zog thaum lawv pib ua poj niam. Qhov zoo tshaj plaws ntawm cov hlau rau cov me nyuam yog qhuav apricots, taub dag noob, quinoa, lentils, taum dawb, lws suav muab tshuaj txhuam, thiab molasses.
Koj xav tau npaum li cas: 8-15 mg ib hnub twg.
Nrhiav qhov twg: 1 khob taum (10 mg), ib tug puv tes ntawm taub dag noob (5 mg), 1 khob lws suav sauce (5 mg).
3. Cov protein. Ntxiv taum rau koj cov menyuam noj - lawv tau ntim nrog cov protein, fiber ntau, thiab cov khoom noj tiv thaiv kabmob kheesxaws. Txiv ntseej, noob, thiab cov nplej muaj protein ntau zoo li quinoa kuj yuav pab tau. Tab sis ceev faj nrog cov kua txiv hmab txiv ntoo, muab koj cov me nyuam me me hauv tag nrho lossis cov ntawv fermented xws li edamame lossis tempeh.
Koj xav tau npaum li cas: 30-50 g ib hnub.
Nrhiav qhov twg: 1 khob taum (18 grams), 1 khob tempeh (31 grams).
4. Vitamin D. Nws tsis yooj yim kom tau txais cov vitamin D txaus los ntawm cov khoom noj khoom haus. Nyob rau lub caij ntuj sov, cov menyuam yaus tuaj yeem tau txais cov qauv tsim nyog los ntawm kev siv sijhawm tsawg kawg 20 feeb hauv ib hnub hauv huab cua ntshiab.
Koj xav tau npaum li cas: 15 mcg ib hnub.
Nrhiav qhov twg: 1 khob shiitake nceb (1 mcg), fortified almond mis nyuj (2,8 mcg).
5. Vitamin B12. Vitamin B12 yog Ameslikas tsuas pom muaj nyob rau hauv cov khoom tsiaj, yog li tau txais nws ntawm cov neeg tsis noj nqaij noj tsis yooj yim. Qhov feem ntau txhim khu kev qha qhov chaw yog fortified zaub mov poov xab.
Koj xav tau npaum li cas: 1-2,4 mcg ib hnub twg.
Nrhiav qhov twg: 2 tablespoons fortified zaub mov poov xab (1,8 mcg). Lwm qhov chaw: yogurt, mis nyuj, Swiss cheese, nori, shiitake nceb, thiab cereals fortified.
6. Omega-3. Nrog rau cov vitamin no, txhua yam kuj tsis yooj yim. Qee cov zaub mov cog muaj omega-3s tab sis nyob rau hauv daim ntawv ntawm ALA (alpha-linolenic acid). Ua ntej siv cov txiaj ntsig vitamin, lub cev hloov ALA rau hauv EPA (eicosapentaenoic acid) thiab DHA (docosahexaenoic acid), thiab vim li ntawd, tsuas yog 8-20% ntawm cov khoom noj tau siv.
Koj xav tau npaum li cas: 250-1000 mg ib hnub twg.
Nrhiav qhov twg: ib tug puv tes ntawm flax noob (6300 mg), ib tug puv tes ntawm chia noob (4900 mg).