Txhua yam koj yuav tsum paub txog cov khoom noj me nyuam me 

Los ntawm hnub nyoog li cas peb tuaj yeem muab cov khoom noj rau menyuam yaus?

Lub hnub nyoog zoo tshaj plaws los qhia cov khoom noj khoom haus tau hloov pauv ntau xyoo. Hauv Fab Kis, Lub Chaw Saib Xyuas Khoom Noj Hauv Tebchaws (ANSES) qhia cov niam txiv kom ua raws li cov lus pom zoo ntawm National Nutrition Health Program (PNNS). Qhov no pom zoo pib lub zaub mov diversification nruab nrab ntawm 4 thiab 6 lub hlis. Yog li ntawd nws yog qhov ua tau kom muab cov khoom noj rau menyuam yaus txij li hnub nyoog no mus txog.

Pascal Nourtier, kws noj zaub mov noj, qhia kom pib ua zaub mov txawv los ntawm kev qhia ib qho zaub mov ib zaug. Raws li kev ceeb toom, kev faib zaub mov yuav tsum tau ua ib kauj ruam: "Thaum koj pib ua zaub mov txawv, koj yuav tsum tsuas yog muab cov txiv hmab txiv ntoo thiab zaub." Tsis tas li ntawd, mis nyuj tseem yog txoj cai tseem ceeb ntawm kev noj zaub mov ntawm koj tus menyuam. Yog hais tias nws tsis kam lub mis los yog lub raj mis tom qab lub puree los yog compotes, sab laj nrog koj tus kws kho mob.

Lub rhawv me me rau lub hnub nyoog twg?

Me me lauj kaub zaub

Qhia zaub rau menyuam noj yog thawj kauj ruam. Thaum xub thawj, koj yuav tsum nyiam cov uas muaj fiber ntau, vim tias lawv yooj yim zom. Pascal Nourtier qhia rau tus menyuam thaum pib: "Mashed carrots, taum ntsuab, spinach, zucchini, broccoli, artichokes, taub dag, leeks, qos yaj ywm. Yog tias koj ua rau koj tus menyuam cov zaub mov, tsis txhob ntxiv roj, butter, ntsev los yog kua txob rau hauv koj lub tsev mash. “

Me me hub ntawm txiv hmab txiv ntoo compote

Feem ntau, peb qhia txiv hmab txiv ntoo tom qab zaub, Lawv yuav coj tus menyuam ntau vitamins, minerals thiab fiber, tshwj xeeb tshaj yog vitamin D. Peb tuaj yeem pib nrog txiv applesauce, txiv duaj, txiv tsawb, apricots, txiv duaj, nectarines… Cov txiv hmab txiv ntoo liab tuaj yeem muab rau tus menyuam me ntsis tom qab.

Raws li nrog purees, ntxiv tsis muaj dab tsi rau koj compotes, thiab tsis muaj suab thaj. Cov txiv hmab txiv ntoo muaj cov suab thaj uas tsim nyog rau tus menyuam qhov sib npaug.

Cov rog hauv cov khoom noj me nyuam mos

"Fat yog ntxiv rau cov zaub purees thaum tus me nyuam pib noj cov khoom noj kom zoo thiab cov kua mis tsawg tsawg, feem ntau nyob ib ncig ntawm 6 lub hlis", piav qhia Pascal Nourtier, peb tus kws paub txog khoom noj khoom haus. Txij hnub nyoog no, Nws raug nquahu kom ntxiv ib teaspoon roj rau ib pluas noj. Koj tuaj yeem siv cov roj zaub (rapeseed, sunflower, txiv ntseej, thiab lwm yam), pob qhov rooj ntawm butter, los yog me ntsis cream. "Kev sib ntxiv ntawm lipids yog qhov tseem ceeb los muab cov roj ntsha tseem ceeb rau menyuam yaus, tshwj xeeb tshaj yog omega 3", qhia tus kws qhia noj zaub mov.

Cov lauj kaub me me: nrog nqaij, ntses thiab qe

Txij thaum muaj hnub nyoog 6 hli, koj tuaj yeem pib qhia nqaij, ntses lossis qe. Cov khoom noj uas muaj protein ntau thiab hlau yog tsim nyog rau tus menyuam cov khoom noj. Pascal Nourtier qhia kev sib koom ua ke "Tsiaj proteins nyiam nyob rau nruab nrab noj mov, saib xyuas kom hwm cov lus pom zoo: 10 g / hnub txog rau 1 xyoos, 20 g / hnub mus txog 2 xyoos thiab thaum kawg 30 g / hnub mus txog 3 xyoos." Yog li ntawd nws yog qhov zoo tshaj plaws los muab cov rhawv me me rau menyuam yaus, hauv tsev lossis tsis muaj nqaij, ntses lossis qe.

Dab tsi yog cov cai tswjfwm rau cov thawv me me muag hauv khw?

Nws yuav tsum raug lees paub, cov lauj kaub me me muag hauv khw muag khoom siv tau zoo heev thaum koj tsis muaj sijhawm ua noj! Tsis tas li ntawd, lawv muab cov me nyuam ntau yam khoom qab zib, thiab yog li feem ntau txaus siab rau. Koj tuaj yeem tau txais kev pom zoo tag nrho: lawv muaj pes tsawg leeg thiab kev npaj yog ua raws li cov cai nruj, uas lav kev pom kev nyab xeeb ntawm zaub mov. Nws tseem yog cov zaub mov zoo tshaj plaws hauv khw.

Txoj cai no, hu ua “Cov khoom noj rau cov menyuam mos thiab menyuam yaus” guarantees tshwj xeeb:

• Kev txwv tsis pub cov xim, sweeteners, khoom tsw qab, thiab feem ntau additives,
• Qhov concentration ntawm cov hlau hnyav, tshuaj tua kab thiab nitrates yuav tsum tsis txhob tshaj cov qauv kev ua liaj ua teb organic,
• Ib qho khoom noj zoo tshaj plaws thiab kev noj haus muaj pes tsawg leeg.

Muaj pes tsawg lub hub rau nws tus menyuam?

Thaum xub thawj, txij thaum tus menyuam lub plab me, nws tsuas yog siv ob peb diav ntawm cov hub me me xwb, ntxiv los ntawm nws cov mis nyuj (niam los yog me nyuam mos). Maj mam, nws yuav noj ntau thiab ntau dua: “Thaum qhia cov khoom noj khoom haus rau tus menyuam noj, peb tuaj yeem muab ob lub khob me me rau nws los ntawm kev xaiv zaub mov thaum noj su. Raws li lub sijhawm dhau mus, mloog nws cov kev xav tau, peb yuav muab nws ntau dua, thaum ua raws li txoj cai ntawm "kev cais zaub mov", uas yog hais kom saj cov zaub mov ib zaug. . "Pascal Nourtier kuj hais tias:" Tsis txhob yuam tus menyuam noj, tsis muaj qhov ntau npaum li cas thiab txhua tus menyuam sib txawv. » Peb tus kws tshaj lij ceeb toom rau peb tias koj yuav tsum tsis txhob ntxiv ntsev lossis txuj lom rau cov khoom noj me nyuam me.

Yuav ua li cas ua noj rau menyuam yaus hauv tsev?

Txhawm rau pib tus me nyuam cov zaub mov txawv, peb yuav tsum ua zaub mov lossis txiv hmab txiv ntoo hauv dej, thiab ntxuav tag nrho cov khoom noj uas tau nthuav tawm rau nws. Tseeb, nws tsis muaj los yog ob peb cov hniav, thiab yuav tsum kawm kom dhau los ntawm theem ntawm nqus mus rau zom thiab nqos.

Ntawm cov tswv yim sab, koj yuav pom zoo kawg nkaus haum cov iav me me ntawm lub khw. Ntxuav lawv kom huv si, los yog kom tsis muaj menyuam, ua ntej siv. Thaum ua tiav, khaws cia rau hauv lub tub yees lossis lub tub yees.

Rau cov zaub los yog txiv hmab txiv ntoo, nco ntsoov npaj me me "tseem ceeb" jars, kom tus menyuam tau txais kev saj ntawm txhua yam zaub mov.

Ntev npaum li cas cov hub me hauv tsev khaws cia?

Koj puas ua cov zaub mov me me rau koj tus kheej, thiab koj xav kom muaj qee yam ntawm tes rau nws cov zaub mov? Tsis txhob yig los npaj kom muaj ntau ntau ntawm purees los yog compotes, thiab khov ib co. Lawv tuaj yeem muaj nqaij, ntses lossis mis nyuj. Lawv cov as-ham yuav raug khaws cia zoo kawg nkaus, thiab lawv cov zaub mov muaj kev nyab xeeb, yog tias lawv ua raws li cov cai hauv qab no:

• Cov hub me me tuaj yeem khaws cia rau 3 hnub hauv lub tub yees,
• Thaum qhib thiab tso rau hauv tub yees, lawv yuav tsum muab pov tseg tom qab 24 teev,
• Lawv kuj tuaj yeem khov, qhov zoo tshaj plaws tsis pub tshaj 3 lub hlis,
• Cov hub me me yuav tsum tsis txhob thawed ntawm chav tsev kub, tab sis nyob rau hauv lub tub yees, steamed los yog nyob rau hauv lub microwave,
• Zoo li txhua yam khoom noj thawed, rhawv me me yuav tsum tsis txhob khov.