Khoom noj khoom haus rau menyuam yaus

Lawv hais tias kev ua niam ua txiv yog qhov nyuaj tshaj hauv lub ntiaj teb. Thiab nws nyuaj tsis pom zoo txog qhov no. Tom qab tag nrho, tag nrho cov teeb meem ntog ntawm lawv lub xub pwg thaum hmo ntuj, txhua tus ntawm lawv zoo li phem dua li yav dhau los. Kev vam meej ntawm lawv cov kev daws teeb meem feem ntau nyob ntawm qhov kev paub dhau los thiab txoj kev paub hauv kev paub txog kev kho mob, kev noj zaub mov zoo, kev qhia, kev coj ua thiab lwm yam kev paub, thiab qhov tshwm sim cuam tshuam ncaj qha rau lub neej yav tom ntej ntawm tus menyuam. Thiab tag nrho cov no ntawm ntu tsis muaj hnub so thiab hnub so. Txhawm rau qee qhov yooj yim rau kev ua haujlwm nyuaj no, peb tau sau cov lus pom zoo ntawm cov kws muaj txuj ci tshwj xeeb hauv cov khoom noj menyuam yaus.

Dab tsi koj yuav tsum paub txog cov khoom noj menyuam yaus

Dr. William Sears, tus kws kho mob menyuam yaus uas muaj ntau tshaj 35 xyoo dhau los, tau sau txog 30 phau ntawv, lub hom phiaj tseem ceeb ntawm kev qhia cov niam txiv txog cov ntsiab cai ntawm kev noj qab haus huv thiab yog li tiv thaiv menyuam yaus los ntawm kev tsim teeb meem nrog ntshav siab, ntshav qab zib thiab siab. qib roj cholesterol. Raws li nws hais, koj yuav tsum noj tsuas yog cov carbohydrates zoo (txiv hmab txiv ntoo, zaub, cereals, legumes) thiab rog (cov roj zaub). Ntxiv rau qhov muab qhov nyiam rau cov khoom tsim hauv tsev thiab ib txwm pib hnub nrog kev noj tshais zoo. Rau cov menyuam yaus hnub nyoog qis dua 5 xyoos, noj tshais zoo tshaj plaws yog cereals nrog zaub thiab cov khoom lactic acid. Txoj hauv kev zoo tshaj plaws los npaj cov me nyuam noj mov yog boiling, stewing, ci, thiab steaming.

Tsis muaj coob leej neeg paub tias muaj lub npe hu ua phaj zaub mov. Nws yog qhov nyuaj ntawm txhua cov zaub mov uas ib tus neeg ntawm txhua lub hnub nyoog yuav tsum tau noj hauv ib hnub. Ib nrab ntawm lawv yog txiv hmab txiv ntoo thiab zaub. Thiab lwm qhov ib nrab yog cov nplej (cereals, nplej zom, qhob cij) thiab cov protein zoo (nqaij, ntses, txiv ntseej, lossis legumes). Ib qho ntxiv, koj yuav tsum haus dej kom ntau thiab ntxiv qee cov zaub zaub (piv txwv li roj txiv roj).

Los ntawm kev ua raws li cov ntsiab cai no, koj yuav ua rau koj tus menyuam noj zaub mov zoo thiab tiv thaiv ntau yam kab mob. Txawm li cas los xij, thaum xaiv cov khoom rau nws cov khoom noj, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov khoom noj, ua ntej ntawm tag nrho cov, yuav tsum muaj ntau yam thiab yuav tsum muaj 5 pawg loj:

• zaub;
• txiv hmab txiv ntoo;
• cov nplej;
• cov khoom noj siv mis;
• qe, nqaij lossis ntses.

Txawm li cas los xij, raws li Dr. Tilden, tsis tas yuav yuam cov menyuam yaus noj cov khoom uas lawv tsis nyiam. Txij li thaum "tag nrho cov khoom muaj txiaj ntsig uas muaj nyob hauv nws, lawv tuaj yeem tau txais los ntawm lwm yam khoom uas lawv nyiam."

Sab saum toj 20 khoom rau menyuam yaus

Oatmeal tsis yog tsuas yog tshais zoo meej rau txhua tus menyuam, tab sis kuj yog lub zog zoo. Ntxiv rau, nws muaj fiber ntau. Thiab qhov no yog cov cuab yeej zoo tshaj plaws rau kev ua haujlwm ntawm lub plab, tiv thaiv kab mob plawv thiab tiv thaiv atherosclerosis.

Lentils. Los ntawm suav nrog nws hauv koj cov zaub mov noj, koj muab lub cev nrog cov protein, fiber thiab hlau, yog li tiv thaiv kev pheej hmoo ntawm cem quav thiab mob plawv hauv menyuam yaus.

Cov qe. Ob qho protein thiab yolk muaj protein, amino acids, vitamins A, D, E, calcium thiab choline, yam tsis muaj lub hlwb ua haujlwm tsis yooj yim.

Mis. Cov dej no yog qhov tsim nyog rau lub cev ntawm txhua lub hnub nyoog. Nws yog cov khoom siv calcium, phosphorus, zinc, magnesium, vitamins A, D thiab B12. Cov kws kho mob siab qhia me nyuam kom haus mis tsawg kawg ib khob mis ib hnub. Qhov no yuav khaws cov hmoov dawb ntawm cov hniav thiab lub zog ntawm cov pob txha.

Zaub ntsuab. Nws txhawb lub cev nrog hlau, magnesium, antioxidants thiab vitamins B6 thiab E. Nws zoo dua los siv nws hauv cov zaub xam lav nrog zaub thiab txiv roj roj.

Raisins. Nws yog ib cov calcium thiab potassium. Nws ua rau cov pob txha thiab cov hniav muaj zog thiab pab tua cov ntshav liab thiab lub plawv. Ntxiv rau, raisins muaj cov khoom los tiv thaiv mob qog. Cov kws kho mob me nyuam pom zoo kom hloov cov piam thaj thiab cov khoom qab zib tsis zoo nrog lawv.

Walnuts. Lawv muaj omega-3 fatty acids, vitamins B thiab magnesium. Los ntawm suav nrog lawv hauv kev noj zaub mov ntawm menyuam yaus, koj yuav saib xyuas kev noj qab haus huv ntawm lawv lub paj hlwb, hlab plawv thiab cov leeg. Lawv tuaj yeem ntxiv rau cov khoom ci lossis noj nyoos thaum sawv ntxov.

Mov txhuv. Tsis tsuas yog nws yog cov khoom siv fiber ntau, nws tseem yog zaub mov muaj txiaj ntsig zoo, muaj calorie tsawg uas tau ntim nrog cov tshuaj tiv thaiv kab mob. Nws pab txhawb kev tiv thaiv kab mob, txo qis qib roj cholesterol, tiv thaiv kev pheej hmoo ntawm mob hawb pob thiab kab mob hauv lub plawv, nrog rau rog dhau.

Yogurt. Ntxiv rau calcium thiab protein, nws muaj probiotics uas txhim kho txoj haujlwm ua haujlwm ntawm lub plab zom mov. Nws yog qhov zoo tshaj plaws noj nrog ntau yam txiv hmab txiv ntoo.

Broccoli. Nws muaj cov vitamins, minerals, calcium, potassium thiab carotenoids uas qhov muag nyob ntawm qhov muag. Cov khoom lag luam muaj txiaj ntsig zoo kawg rau kev loj hlob ntawm lub cev, txij li, muaj cov ntsiab lus calories tsawg, nws tseem muab nws nrog lub zog.

Nqaij ntses. Ib qhov chaw ntawm omega-3 fatty acids uas txhim kho lub hlwb ua haujlwm.

Blueberries. Cov khoom muaj nqis ntawm cov vitamin C thiab antioxidants. Koj tuaj yeem hloov nws nrog blueberries, txiv pos nphuab thiab txiv ntoo qab zib.

Ob txhais ceg. Qhov no yog qhov tshwj xeeb dej qab zib ntawm fiber ntau, protein, carbohydrates zoo, vitamins thiab minerals.

Nqaij nyuj. Ib qhov chaw ntawm hlau, zinc thiab protein. Nws muaj qhov txiaj ntsig zoo ntawm txhua qhov txheej txheem hauv lub hlwb thiab txhawb lub cev nrog lub zog.

Kwv Tuag. Qhov no yog fiber ntau. Thiab muaj lwm txoj hauv kev zoo rau zaub thiab txiv hmab txiv ntoo nyob rau lub caij ntuj no thiab caij nplooj ntoo hlav.

Garnet. Nws yog nplua nuj nyob rau hauv fiber, antioxidants, poov tshuaj, vitamins C, E, B, hlau thiab folic acid. Cov khoom lag luam txo txoj kev pheej hmoo ntawm mob qog noj ntshav, tawg, ntshav liab thiab ntshav plawv.

Qaib. Protein qhov chaw.

Txiv tsawb. Cov khoom hypoallergenic uas ntxiv dag zog rau lub cev nrog cov poov tshuaj thiab tswj kev noj qab haus huv ntawm cov hlab plawv.

Tsawb. Ntxiv nrog rau cov carbohydrates nyuaj thiab hlau, lawv muaj cov as-ham uas txhim kho lub hlwb ua haujlwm thiab pab kom cov menyuam yaus pw tsaug zog yooj yim dua.

Cov kua txiv ib txwm. Nws yog lub tsev khaws khoom ntawm cov vitamins thiab cov as-ham. Txawm li cas los xij, pediatricians qhia kom dilute lawv nrog dej.

Yuav ua li cas txhawm rau txhim kho qab los noj mov ntawm cov menyuam yaus

Tsis tas yuav hais, qhov no yog ib qho teeb meem loj tshaj plaws rau ntau tus niam txiv. Txoj hauv kev daws teeb meem nws yog muaj los ntawm cov kws kho mob me nyuam yaus thiab cov niam tsev. Yog li,

• Koj yuav tsum tham txog cov pluas noj yuav los ua ntej hauv ntej, muab sijhawm rau tus menyuam kom ua tiav lawv cov haujlwm txhua yam thiab npaj kom txhij.
• Hloov mus rau peb pluas noj nyob rau ib hnub thiab tsuas pub noj khoom txom ncauj.
• Muab rau koj cov menyuam tsuas yog npaj khoom noj ua khoom noj tshiab, ntxhiab ntawm cov khoom uas yuav tawg ntawm lub tsev thiab maj mam ua kom nws tsis qab los.
• Thaum twg ua tau, cia koj tus menyuam mus yuav khoom noj, npaj zaub mov thiab npaj lub rooj nrog koj. Nws yuav xav sim ua qee yam uas nws tau koom nrog hauv kev tsim.
• Tham nrog kev txaus siab txog cov khoom noj, nyeem phau ntawv hais txog nws thiab tham txog cov txiaj ntsig ntawm qee yam khoom noj.
• Txhawm rau qhia me nyuam kom noj qab haus huv los ntawm nws tus kheej piv txwv txij thaum yau los.
• Tsim cov ntawv qhia zaub mov nrog nws rau lub lim tiam, dai kom zoo nkauj nws nrog cov duab ntawm cov yeeb yuj tais diav los ntawm cov ntawv xov xwm.
• Thaum tawm tswv yim txog cov khoom lag luam tshiab, pib nrog cov me me, muab lub sijhawm rau tus menyuam kom tau siv.
• Pub rau ntawm cov neeg xav tau, tshwj xeeb yog rau menyuam mos 1-4 xyoos. Qhov no yuav pab kom tsis txhob muaj teeb meem nrog cov hnyav dua nyob rau yav tom ntej.
• Txwv tsis pub koj haus cov piam thaj, ntsev, txuj lom, thiab dej qab zib.
• Ua twj ywm nyob hauv ib qho xwm txheej, txawm tias tus me nyuam tsis zoo thiab tsis xav noj. Qee lub sij hawm nws zoo dua tsuas yog tos ib nrab teev kom nws muaj lub qab los noj mov.
• Tsis txhob hnov ​​qab txog qhov kev nthuav qhia. Txawm tias tus me nyuam uas muaj qhov tseem ceeb tshaj plaws yuav muaj tseeb noj cov zaub mov zoo nkauj thiab ntxim nyiam.

Thiab qhov tseem ceeb tshaj, yuav tsum hlub koj tus menyuam ib yam li nws. Thaum ntawd koj yuav ua tiav!