Feem ntau cov poj niam txhawj xeeb tias vegetarianism tuaj yeem cuam tshuam rau kev noj qab haus huv ntawm tus menyuam hauv plab. Cov kws kho mob hais li cas txog kev noj zaub mov thaum cev xeeb tub thiab pub niam mis? Nov yog lub sijhawm thaum tus poj niam yuav tsum tau txais txhua yam zoo tshaj plaws nrog zaub mov, thiab ntawm no yog cov kws tshaj lij qhia:
Nws yog ib qho tseem ceeb heev nyob rau lub sij hawm no kom tau txais folic acid - ib tug vitamin B uas tiv thaiv qee qhov kev yug me nyuam ntawm fetus. Koj yuav pom nws hauv cov zaub ntsuab ntsuab, legumes, thiab cov khoom noj tshwj xeeb tshwj xeeb (qee lub khob cij, pastas, cereals, thiab cereals). Koj yuav tsum paub tseeb tias koj noj cov zaub mov uas muaj folate txaus. Tsis tas li ntawd, cov kws kho mob feem ntau pom zoo kom tsis txhob ntses, vim tias nws tuaj yeem muaj mercury thiab lwm yam co toxins, tab sis yog tias koj cov khoom noj yog cov nroj tsuag nkaus xwb, koj twb tau daws qhov teeb meem no.
Tam sim no koj noj ob. Tab sis tus me nyuam tsis xav tau ntau cov zaub mov, yog li koj yuav tsum tsis txhob overeat. Cov poj niam cev xeeb tub yuav tsum nce lawv cov khoom noj txhua hnub los ntawm 300 calories, uas yog ib thiab ib nrab khob mov, lossis ib khob ntawm chickpeas, lossis peb lub txiv apples nruab nrab.
Cev xeeb tub tsis yog lub sijhawm rau skimp ntawm zaub mov. Cov keeb kwm ntawm kev tshaib kev nqhis thaum Ntiaj Teb Tsov Rog II, thaum zaub mov muaj kev noj qab haus huv hnyav, qhia tias cov poj niam uas yog thaum ntxov ntawm cev xeeb tub tau yug me nyuam uas muaj teeb meem hnyav thiab kab mob plawv. Tus me nyuam lub biochemistry yog programmed ua ntej yug, thiab kev noj zaub mov kom zoo yog qhov tseem ceeb hauv qhov no.
Qhov hnyav nce thaum cev xeeb tub yog dab tsi? Cov kws kho mob hais tias optimally 11-14 kg. Ib me ntsis ntxiv yuav yog nyob rau hauv cov poj niam nyias thiab me ntsis yog hais tias leej niam yog rog.
Feem ntau qhov kev txhawj xeeb yog noj cov protein thiab hlau. Kev noj zaub mov ntawm cov nroj tsuag muaj peev xwm muab lub cev muaj protein ntau txaus txawm tias tsis muaj cov khoom noj tshwj xeeb. Kev noj zaub mov kom tsawg hauv lub cev thaum cev xeeb tub kuj muab qhov xav tau nce hauv cov protein.
Ntsuab nplooj zaub thiab legumes yuav pab tau qhov no. Qee cov poj niam tau txais cov hlau txaus los ntawm lawv cov zaub mov tsis tu ncua, thaum lwm tus tau pom zoo siv cov tshuaj hlau (feem ntau yog li 30 mg ib hnub twg lossis ntau dua rau cov poj niam uas muaj ntshav qab zib lossis cev xeeb tub menyuam ntxaib). Qhov no yuav raug txiav txim los ntawm tus kws kho mob raws li kev xeem. Tsis tas yuav pib noj nqaij thaum ua qhov no.
Qhov koj xav tau tiag tiag yog noj cov tshuaj vitamin B12, uas yog qhov tseem ceeb rau cov hlab ntsha thiab cov ntshav. Tsis txhob suav rau kom txaus ntawm nws los ntawm spirulina thiab miso.
"Cov rog zoo" yog xav tau rau kev loj hlob ntawm lub hlwb thiab lub paj hlwb ntawm tus me nyuam hauv plab. Ntau cov zaub mov cog, tshwj xeeb tshaj yog flax, walnuts, soybeans, yog nplua nuj nyob rau hauv alpha-linolenic acid, uas yog lub ntsiab omega-3 rog uas hloov mus rau hauv EPA (eicosapentaenoic acid) thiab DHA (docosahexaenoic acid). Cov poj niam uas xav ua si nws muaj kev nyab xeeb tuaj yeem nrhiav DHA tshuaj ntawm txhua lub khw muag khoom noj qab haus huv lossis hauv online.
Cov kev tshawb fawb ntawm caffeine tau tsim cov txiaj ntsig sib xyaw. Tab sis cov pov thawj zoo tshaj plaws, kev tshawb fawb ntawm 1063 cov poj niam cev xeeb tub hauv San Francisco Bay Area, qhia tias ib los yog ob khob kas fes txhua hnub tuaj yeem ua rau muaj kev nchuav menyuam.
Kev pub niam mis yog qhov khoom plig rau niam thiab menyuam. Niam, nws txuag lub sij hawm, nyiaj txiag thiab tshem tawm cov fuss nrog mixs. Tus me nyuam tsis tshua muaj kev rog, ntshav qab zib thiab lwm yam teeb meem kev noj qab haus huv tom qab.
Tus niam laus xav tau calorie ntau ntau thiab khoom noj khoom haus zoo. Tab sis koj yuav tsum ceev faj - koj noj dab tsi, tus me nyuam kuj noj.
Qee cov zaub mov tuaj yeem ua rau mob plab hauv tus menyuam. Tus yeeb ncuab loj tshaj yog nyuj nyuj. Proteins ntawm nws nkag mus rau hauv niam cov ntshav thiab tom qab ntawd mus rau hauv cov kua mis. Dos, zaub cruciferous (broccoli, cauliflower thiab dawb cabbage) thiab chocolate kuj tsis pom zoo.
Feem ntau, noj rau ob yog tsis muaj teeb meem. Ntau cov zaub thiab txiv hmab txiv ntoo, nplej thiab legumes, thiab me ntsis nce kev noj haus.