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Poob qhov hnyav zoo nrog micronutrition
Micronutrition, nws ua haujlwm li cas?
"Peb cov cuab yeej cuab tam caj ces, peb tus cwj pwm ua tus neeg noj, peb nyiam zaub mov ... muaj kev cuam tshuam rau peb qhov hnyav", qhia Dr Laurence Benedetti *, tus kws kho mob micronutritionist. Tab sis los ntawm kev ua txhua yam kom sib npaug ntawm lawv lub phaj, qee tus yuav poob phaus sai dua lwm tus. Tsis tas li ntawd, cov khoom noj tsis txaus tuaj yeem ua rau qeeb lossis ua kom hnyav dua. Thiab qhov ntawd tsis yog tag nrho. Cov zaub mov peb noj thiab thaum peb noj lawv kuj ua lub luag haujlwm. Piv txwv li, noj cov protein hlawv ntau calories ntau dua li cov carbohydrates. Thaum kawg, lwm txoj hauv kev kom poob phaus sai dua: kom muaj kev sib npaug ntawm cov hnyuv.
Kuv yuav ua li cas thiaj li poob phaus zoo?
Thaum koj xav kom poob phaus, nws tsis txaus los txo koj cov khoom noj qab zib thiab rog, tab sis kuj yuav tsum tau ceev faj kom tsis txhob muaj lub cev tsis txaus lossis kev noj zaub mov tsis txaus. Yuav ua li cas pom lawv? Ua ntej pib noj zaub mov, ua qee yam tshuaj xyuas koj tus cwj pwm noj mov thiab koj tus mob. Koj tuaj yeem tau txais kev pab los ntawm kws kho mob noj zaub mov kom pom cov tsos mob qhia txog micronutrient deficiency. Kuv nkees tam sim no? chim siab dua? Kuv puas muaj cramps ntau zaus? Kuv puas mob plab? thiab lwm yam. Yog li muaj ntau cov lus qhia uas tsis muaj qhov pom tseeb txuas nrog qhov hnyav thiab tseem tuaj yeem muaj lub luag haujlwm tseem ceeb. Thaum koj cov micronutrient profile raug tsom (koj tuaj yeem pom koj tus kheej hauv ob peb), nws yog qhov pom zoo kom nyiam lossis zam qee yam zaub mov thiab noj rau qee lub sijhawm ntawm hnub. Txaus los sau 100% tus kheej noj zaub mov uas yuav ua tau zoo dua.
"Kuv noj khoom txom ncauj txhua lub sijhawm"
Thiab kuj…
- Kuv chim siab, ua siab ntev, ntawm ntug ...
- Kuv nyiam tej yam qab zib, tshwj xeeb tshaj yog thaum tav su.
- Kuv nyiam ua qhov yo-yo: poob phaus, rov qab, poob phaus, thiab lwm yam.
Qhov no yog vim li cas?
Koj yeej muaj qhov tsis txaus nyob rau hauv serotonin, ib qho neurotransmitter uas ua lub luag haujlwm tseem ceeb hauv kev tswj kev xav, tab sis kuj qab los noj mov. Qhov tseeb, qhov tsis muaj serotonin accentuates kev ntxhov siab, uas ua rau kom qab los noj mov, thiab tseem ua rau koj xav noj khoom txom ncauj ntawm cov khoom noj qab zib. Nws kuj tseem yuav yog tias koj cov zaub mov tsis loj txaus lossis siab txaus hauv cov protein thiab cov hmoov txhuv nplej siab. Qhov tshwm sim: koj tshaib plab sai tom qab.
Kuv lub tswv yim micronutrition
- Noj cov protein kom txaus rau pluas tshais kom tsis txhob muaj lub twj tso kua mis strokes thiab txo qis kev xav noj khoom txom ncauj thaum sawv ntxov. Ntawm cov ntawv qhia zaub mov: 0 lossis 20% cov khoom noj mis nyuj (los ntawm blanc, petit-suisse, thiab lwm yam) nrog cov txiv hmab txiv ntoo tshiab txiav rau hauv daim ntawv qab zib thiab 40 g ntawm qhob cij wholemeal (qhov sib npaug ntawm 2 daim). Koj puas nyiam ntsev? Hloov cov yogurt nrog nqaij npua los yog qe.
- Ua tiav ib qho khoom noj qab zib nyob ib ncig ntawm 17 teev tsaus ntuj kom tsis txhob muaj cov khoom qab zib uas tuaj yeem tshwm sim thaum hnub kawg. Cov khoom noj txom ncauj zoo duo: yogurt thiab txiv hmab txiv ntoo.
- Noj zaub kom txaus. Ua tsaug rau lawv cov ntsiab lus fiber ntau, lawv muaj cov nyhuv satiating, zoo tagnrho rau stalling loj tshaib plab pangs.
-Thaum muaj zog heev qab zib compulsions, Cov khoom lag luam muaj protein ntau, xws li tuav, chocolate cream lossis ncuav qab zib, tuaj yeem pab tau zoo, thaum koj qib serotonin rov zoo.
- Yog tias cov khoom noj rov qab tsis txaus, sim uatshuaj ntsuab nrog tshuaj ntxiv Raws li Griffonia, ib tsob nroj uas txhawb kev tsim cov serotonin.
“Kuv muab tag nrho rau hauv plab! “
Thiab
- Kuv muaj ntshav qab zib gestational.
– Kuv nce hnyav sai yog tias kuv tsis ua si.
- Kuv muaj teeb meem poob phaus.
Qhov no yog vim li cas?
Tej zaum koj yuav muaj teeb meem kev nqus insulin. Kev piav qhia. Insulin yog ib yam tshuaj uas tsim los ntawm cov txiav txiav uas yog qhov tseem ceeb rau lub cev kom siv cov suab thaj los ntawm cov khoom noj kom zoo. Kom meej meej, thaum txhua yam ua haujlwm ib txwm ua, insulin tso cai, tom qab noj mov, khaws cov suab thaj hauv cov leeg thiab cov rog hauv cov ntaub so ntswg adipose.
Tab sis yog tias lub cev tsis tso cov tshuaj insulin txaus, cov suab thaj nce hauv cov ntshav, ua rau cov ntshav qab zib nce siab. Nrog rau kev pheej hmoo ntawm kev tsim ntshav qab zib. Tsis tas li ntawd, cov kws tshawb fawb tau pom tias qhov kev tsis haum tshuaj insulin no tuaj yeem ua rau muaj kev nyiam khaws cov rog hauv plab, nrog rau qhov nyuaj poob phaus.
Kuv lub tswv yim micronutrition
- Tsis txhob nce ntshav qab zib los ntawm kev tshem tawm cov suab thaj yooj yim (chocolate, candies, sodas…) sab nraum noj mov. Ntawm qhov tod tes, koj tuaj yeem tom rau hauv ib lub square ntawm chocolate tom qab noj su, piv txwv li.
- Txaus siab rau cov khoom noj uas muaj glycemic index tsawg : tag nrho cov nplej (bread, pasta, mov, siav tsis ntev, quinoa, oatmeal, thiab lwm yam); zaub qhuav; boiled qos yaj ywm (tsis yog fries los yog mash) ...
- Tsis txhob noj cov hmoov txhuv nplej siab thaum hmo ntuj muab tso rau txiav txiav kom so thiab txwv tsis pub muaj roj thaum hmo ntuj. Ib yam li ntawd, noj cov hmoov txhuv nplej siab txhua hnub thaum tav su.
- Noj prebiotics hauv cov khoom noj. Lawv maj mam txo qis "pas plab" thiab ua kom cov piam thaj hauv cov ntshav ua kom qeeb. Qej, artichoke, txiv tsawb, leek, qhiav yog nplua nuj nyob rau hauv prebiotics.
- Txav mus ! Qhov no yog tus yuam sij rau hlawv cov suab thaj ntau dhau. Tsom ntsoov rau kev ua kis las: taug kev nrawm, caij tsheb kauj vab, ua luam dej… 30 feeb, 3 zaug hauv ib lub lis piam. Tseem ceeb kom ua raws li koj qhov kev txiav txim siab zoo: nrhiav kev ua kis las uas haum rau koj.
-Tau pw tsaug zog txaus, nws kuj tseem pab tswj kev tsim cov tshuaj insulin zoo dua.
Micronutrition: tus yuam sij kom poob ceeb thawj zoo
“Kuv xav tias tsam plab thiab tsis tuaj yeem poob phaus. “
Thiab kuj…
- Kuv muaj plab plab thaum sawv ntxov thiab o thaum hnub kawg.
– Kuv muaj kev hloov tsis tu ncua ( cem quav, raws plab).
– Kuv mob plawv.
Qhov no yog vim li cas?
Koj qhov hnyav tshaj yog qhov tseeb txuas rau qhov tsis zoo ntawm koj cov hnyuv.
Cov kev tshawb fawb tsis ntev los no tau pom tseeb tias qee cov kab mob, yog tias lawv muaj nyob hauv ntau tus lej, tuaj yeem ua rau lub plab zom mov tsis sib haum thiab txhawb kev cia cov rog. Tsis tas li ntawd, nws yuav nyiam ua kom qab los noj mov.
Hloov pauv, lwm cov kab mob xws li bifidobacteria muaj txiaj ntsig zoo rau kev poob phaus. Tsis txhob hais tias qhov tsis sib xws ntawm cov nroj tsuag ua rau mob plab thiab tsam plab. Hauv luv luv, peb muaj kev zom zaub mov tsis zoo, yog li lub plab uas tuaj yeem o thaum hnub kawg.
Kuv lub tswv yim micronutrition
- Txais noj zaub mov "digestive saves". rau ob los yog peb lub hlis, lub sij hawm tso tawm qhov mob ntawm txoj hnyuv mucosa thiab rov ua kom lub plab zom mov. Kom meej meej, txwv - tsis suav nrog lawv - cov khoom tsim los ntawm nyuj cov mis nyuj. Es tsis txhob, sim tshis thiab yaj cov kua mis, los yog cov kua txiv hmab txiv ntoo muaj zog nrog calcium. Haus dej uas muaj calcium (xws li Hepar, Contrex, Salvetat…).
-Kuj nyiam zaub thiab txiv hmab txiv ntoo siav nrog zaub nyoos. Thiab tsis txhob noj tag nrho cov zaub mov vim lawv ua rau khaus ntau dua rau cov plab hnyuv.
- Txhawb koj kom tau txais cov probiotics thiab prebiotics kom rov sib haum xeeb ntawm koj txoj hnyuv. Cov khoom noj uas nplua nuj tshaj plaws: artichoke, leek, asparagus, qej ...
-Yog tias qhov kev hloov hauv kev noj zaub mov tsis txaus los kho koj lub plab zom mov, ua ib chav kawm ntawm probiotics thiab prebiotics nyob rau hauv daim ntawv ntawm cov khoom noj.
“Kuv nkees nkees”
Thiab kuj…
– Kuv feem ntau muaj cramps, kuv daim tawv muag pop.
- Kuv muaj tawv nqaij qhuav, nkig rau tes, thiab cov plaub hau poob.
Qhov no yog vim li cas?
nkees, cramps, poob plaub hau… Cov tsos mob no feem ntau qhia tau hais tias micronutrient deficiencies.
Qhov ua rau? Kev noj zaub mov tsis txaus txaus. Tab sis cov kev tsis txaus no kuj muaj qhov tshwm sim ntawm qhov hnyav. Lub cev tom qab ntawd ua haujlwm qeeb, siv zog tsawg thiab khaws cia qhov tsawg tshaj plaws. Dheev, qhov sib txawv, thiab presto, cov nplai ntshai! Tsis txhob hais tias cov as-ham kuj pab kom tswj tau koj qhov hnyav.
Tshwj xeeb, magnesium yog ib qho zoo rau lub siab stabilizer. Yog tias peb tsis muaj cov micronutrient no, peb yuav muaj kev ntxhov siab ntau dua, thiab peb paub tias, kev ntxhov siab yuav ua rau khoom noj txom ncauj. Kuj txais yuav lub phaj tiv thaiv kev ntxhov siab.
Raws li qhov tsis muaj hlau, qhov no ua rau qaug zog thiab dua, peb yuav raug ntxias kom noj ntau dua. Ib yam li ntawd, tsis muaj iodine tuaj yeem cuam tshuam rau kev ua haujlwm ntawm cov thyroid, uas tuaj yeem txhawb nqa qhov hnyav.
Tsis txhob hnov qab tias vitamin D tso cai rau kom zoo dua assimilation ntawm magnesium thiab vitamin C boosts ntawm hlau. Nyob rau hauv luv luv, qhov slightest imbalance muaj chain repercussions. Yog tias cov poj niam uas sib xyaw cov zaub mov muaj feem ntau yuav tsis muaj cov vitamins thiab minerals, qhov no kuj yog qhov tshwm sim tom qab yug me nyuam, vim tias cev xeeb tub thiab pub niam mis muaj ntau cov hlau, magnesium, omega 3 thiab iodine reserves. . Yog li ntawd nws yog qhov zoo dua kom ceev faj nyob rau lub sijhawm no, thiab poob phaus tom qab cev xeeb tub maj mam.
Kuv lub tswv yim micronutrition
- Ua ib kuaj ntshav txhawm rau xyuas koj cov hlau, vitamin D, iodine reserves, thiab lwm yam. Yog tias pom muaj qhov tsis txaus, tus kws kho mob yuav muab cov tshuaj uas tsim nyog vim tias cov khoom noj rov qab yuav tsis txaus los txhawb koj cov reserves.
-Sib txawv koj cov zaub mov nrog cov khoom noj uas muaj micronutrients. Noj unlimited zaub thiab 2 txiv hmab txiv ntoo ib hnub twg. Cov nplua nuj nyob hauv antioxidants, lawv ua kom yooj yim dua los tiv thaiv qaug zog thiab kev ntxhov siab. Thaum tav su thiab hmo ntuj, xaiv cov protein kom rov zoo li qub. Ntawm koj lub phaj, muab ib feem ntawm cov nqaij ntshiv - nqaij qaib, ci nqaij nyug, nqaij nyug, nqaij npua ... - los yog ntses lossis qe. Thiab ntxiv cov hmoov txhuv nplej siab thaum nruab hnub, nyiam dua tag nrho (pasta, mov, thiab lwm yam) kom muaj zog ntau dua. Thaum hloov qhov ntau rau koj lub hom phiaj slimming: tsis pub ntau tshaj 3 los yog 4 tablespoons siav los yog ib lub ncuav ntawm lub khob cij thaum pib noj, ces 5 los yog 6 tablespoons nyob rau hauv lub stabilization theem.
- Thawj koom ruam ntawm cov rog "zoo".s: cov zaub mov nplua nuj nyob rau hauv omega 3. Cov fatty acids tseem ceeb no yog qhov tseem ceeb rau kev sib txuas lus zoo ntawm cov hlwb, thiab yog li ntawd rau kev ua haujlwm ntawm lub cev. Hauv kev xyaum, haus ib tablespoon ntawm rapeseed roj ib hnub twg thiab fatty ntses (sardines, salmon, mackerel, thiab lwm yam) ob los yog peb zaug ib lub lim tiam.
-Noj tshuaj probiotics nyob rau hauv daim ntawv ntawm cov khoom noj ntxiv vim lawv pab lub cev kom zoo assimilate micronutrients.
- Rau txhim kho hlau nqus, noj cov zaub mov uas muaj vitamin C nrog txhua pluas noj: kua txiv kab ntxwv thaum sawv ntxov, kiwi rau khoom qab zib, thiab lwm yam.
- Rau rov qab iodine, alternate of fish, shellfish, seaweed salads...
Ntau ntxiv txog
* Co-sau ntawm "Kev txawj ntse poob phaus, Thiab yog tias txhua yam tuaj ntawm txoj hnyuv", ed. Albin Michel.