Vim li cas cov me nyuam xav tau rog?
Ua ntej, vim hais tias nyob rau hauv thawj xyoo, lawv muaj zog loj hlob nyob rau hauv hnyav thiab loj. Yog li, lawv xav tau 1 calorie ntau ntau ib hnub nyob ib ncig ntawm 100 xyoo thiab nruab nrab ntawm 2 thiab 1 ntawm 200 thiab 1 xyoo. Thiab rog yog ib qho kev pab zoo hauv kev ua kom tau raws li lawv cov calories xav tau. "Tom qab ntawd, lawv lub paj hlwb thiab lub paj hlwb yog nyob rau hauv tag nrho kev tsim kho thiab lawv xav tau cov fatty acids tseem ceeb, lub npe nrov omega 700 thiab 3 uas yog muab los ntawm cov rog, tshwj xeeb tshaj yog cov roj zaub", qhia txog xibfwb Régis Hankard, tshwj xeeb hauv cov khoom noj rau menyuam mos.
Cov rog dab tsi pub rau menyuam yaus thiab muaj pes tsawg?
Yog lawm, rapeseed thiab walnut roj yog qhov zoo tshaj plaws sib npaug hauv omega 3 thiab 6. Thiab peb muab qee lub sijhawm rau cov roj txiv roj, noob txiv hmab txiv ntoo lossis soya. Cov roj txiv laum huab xeeb tuaj yeem qhia tau los ntawm 6 lub hlis yam tsis muaj kev ntshai ntawm kev txhawb nqa kev ua xua. "Peb cia siab rau ntau haiv neeg los muab ntau yam ntawm cov fatty acids uas tseem ceeb", ntxiv rau xibfwb Hankard *.
Qhov ntau npaum li cas? Feem ntau, peb pom zoo 1 teaspoonful rau cov menyuam yaus hnub nyoog qis dua ib xyoos, noj su, thiab 2 teaspoons txij li hnub nyoog 2 xyoos. Nyob rau hauv txhua rooj plaub, qhov sib ntxiv ntawm cov roj yuav tsim nyog thaum tus me nyuam tsuas haus ob lub fwj mis ib hnub, nyob ib ncig ntawm 10 lub hlis. .
Txhawm rau sib txawv cov rog, ib zaug lossis ob zaug hauv ib lub lis piam, peb muab cov rog ntawm cov tsiaj keeb kwm: 1 pob ntawm butter lossis 1 teaspoon ntawm crème fraîche. Txhawm rau muab "zoo" fatty acids, peb kuj xav txog cov ntses rog. Lawv muaj omega 3 thiab 6.
Hauv kev xyaum, nws yog qhov zoo los muab cov ntses rau hauv cov ntawv qhia ob zaug hauv ib lub lis piam hauv tus nqi hloov mus rau lub hnub nyoog: 25-30 g rau 12/18 lub hlis thiab 50 g siab tshaj plaws los ntawm 3/4 xyoo. Thiab muaj dua, peb sib txawv: ib zaug cov ntses oily - mackerel, salmon, sardine - thiab ib zaug ib cov ntses lean: cod, halibut, ib leeg ... Thaum kawg, peb tuaj yeem muab cov zaub mov kib, tab sis tsim nyog thiab nyob rau hauv ntau npaum li cas yoog raws hnub nyoog. Tom qab ua noj, ntws rau ntawm daim ntawv absorbent.
Hauv video: Rog, yuav tsum tau ntxiv rau cov tais diav me me?
Ua ntej 3 xyoo
Lipids yuav tsum sawv cev 45 mus rau 50% ntawm lawv lub zog noj txhua hnub!
Tom qab 3 xyoo
Cov kev pom zoo kom txo qis me ntsis kom ncav cuag 35 mus rau 40% *, uas sib haum rau cov neeg laus.
* Cov lus pom zoo los ntawm Lub Chaw Saib Xyuas Kev Nyab Xeeb Khoom Noj Fab Kis (ANSES).
Cov khoom lag luam, dab tsi zoo reflexes?
Trans fatty acids thiab saturated fats muaj nyob rau hauv cov khoom lag luam ua rau cov roj cholesterol tsis zoo rau cov neeg laus, tab sis tsis muaj kev tshawb fawb pom tau tias lawv muaj cov roj cholesterol.
cuam tshuam tsis zoo rau cov hlab plawv ntawm cov menyuam yaus. Lawv kuj tsis txhawb kev rog. Qhov no tsis yog vim li cas thiaj noj ntau dhau! Nws puas tuaj yeem haus cov khoom uas muaj cov roj txiv ntoo? Palm roj feem ntau demonized vim nws muaj ntau saturated fatty acids dua lwm tus. "Tab sis palmitic acid, saturated fatty acid, yog ib qho tseem ceeb ntawm tib neeg cov kua mis!
Thiab zoo li tag nrho cov roj saturated tau noj ntau dhau, nws tuaj yeem txhawb cov kab mob plawv, ”tus xibfwb Régis Hankard sau tseg. Nws lub koob npe tsis zoo kuj tseem cuam tshuam txog kev txhawj xeeb ntawm ib puag ncig txij li kev cog qoob loo ntawm cov ntoo xibtes ua rau muaj kev puas tsuaj loj hauv qee lub tebchaws.
Concretely, peb txwv qhov noj ntawm mayonnaise - los ntawm 18 lub hlis - thiab crisps. Raws li kev ceeb toom, 50 g ntawm crisps muaj 2 tablespoons roj! Thaum nws los txog rau cov nqaij txias, sib nrug ntawm cov nqaij npua dawb uas tuaj yeem muab tso rau hauv cov ntawv qhia zaub mov txij li 6 lub hlis, nws yog qhov zoo dua los tos txog 2 xyoos rau cov hnyuv ntxwm, pâtés, terrines ...
Raws li rau pastries, pastries, kis, lawv khaws cia rau hnub ua koob tsheej.
Thiab cov cheese? Lawv muaj roj ntau. Tab sis lawv kuj yog qhov zoo ntawm calcium. Peb nyiam pasteurized cheeses - brie, munster ... los ntawm 8-10 lub hlis thiab cov uas ua los ntawm cov mis nyuj nyoos los ntawm 3 xyoos los tiv thaiv cov teeb meem ntawm listeriosis thiab salmonellosis, lub luag hauj lwm rau kub taub hau thiab raws plab.
* Prof. Régis Hankard tshwj xeeb hauv kev noj zaub mov me nyuam mos thiab tus tswv cuab ntawm Pawg Neeg Noj Qab Haus Huv ntawm Fab Kis Pediatric Society (SFP)