Tus cwj pwm ntawm cov neeg noj zaub mov ntawm cov neeg tsis noj nqaij tau pib hloov pauv, tshwj xeeb tshaj yog nyob rau sab hnub poob. Thiab yog tias cov neeg tsis noj nqaij ua ntej feem ntau dhau los ua "kev hu ntawm lub siab", tam sim no ntau thiab ntau tus neeg tsis kam noj nqaij, vam tias yuav txhim kho lawv txoj kev noj qab haus huv. Cov kev tshawb fawb nyob rau hauv lub xyoo caum tsis ntev los no tau qhia tias overloading lub cev nrog tsiaj proteins, calories, thiab saturated rog ua rau muaj kev pheej hmoo ntawm ntau yam kab mob.
Cov neeg tsis noj nqaij feem ntau dhau los ua rau kev coj ncaj ncees, kev coj ncaj ncees lossis kev ntseeg - tsis hais txog kev xav ntawm kws kho mob thiab txawm tsis sib haum rau nws. Yog li ntawd, thaum Bernard Shaw mob ib hnub, cov kws kho mob ceeb toom nws tias nws yuav tsis rov zoo yog tias nws tsis maj pib noj nqaij. Rau qhov nws teb nrog cov kab lus uas nto moo: "Kuv tau txais txoj sia nyob ntawm qhov xwm txheej uas kuv noj steak. Tiamsis txoj kev tuag zoo dua kev ua neeg phem” (nws nyob tau 94).
Txawm li cas los xij, qhov kev tsis lees paub ntawm cov nqaij, tshwj xeeb tshaj yog tias nws yog nrog los ntawm kev tsis lees paub cov qe thiab mis nyuj, inevitably ua rau qhov sib txawv tseem ceeb hauv kev noj haus. Txhawm rau kom ua tiav thiab tsim nyog, koj yuav tsum tsis txhob hloov cov nqaij uas sib npaug ntawm cov zaub mov cog, tab sis rov xav txog koj cov khoom noj tag nrho.
PROTEINS THIAB CARCINOGENES
Ib tug ntawm cov neeg nug txog qhov tseeb ntawm postulate txog qhov muaj txiaj ntsig thiab tsim nyog ntawm cov tsiaj protein yog Dr. T. Colin Campbell, kawm tiav ntawm University of Georgia (USA). Tsis ntev tom qab kawm tiav, tus kws tshawb fawb hluas tau raug xaiv los ua tus saib xyuas kev ua haujlwm ntawm Asmeskas txoj haujlwm los txhim kho kev noj zaub mov rau menyuam yaus hauv Philippines.
Hauv tebchaws Philippines, Dr. Campbell yuav tsum tau kawm txog cov laj thawj ntawm qhov tshwm sim tsis zoo ntawm daim siab mob qog noj ntshav ntawm cov menyuam yaus hauv zos. Thaum lub sij hawm, feem ntau ntawm nws cov npoj yaig ntseeg tias qhov teeb meem no, zoo li ntau lwm yam teeb meem kev noj qab haus huv ntawm Filipinos, yog vim tsis muaj protein ntau hauv lawv cov zaub mov. Txawm li cas los xij, Campbell tau ua tib zoo saib rau qhov tseeb coj txawv txawv: cov menyuam yaus los ntawm cov tsev neeg muaj nyiaj txiag uas tsis muaj cov zaub mov tsis muaj protein ntau feem ntau poob mob rau daim siab mob cancer. Tsis ntev nws tau hais tias qhov laj thawj tseem ceeb ntawm tus kab mob yog aflatoxin, uas yog tsim los ntawm cov pwm uas loj hlob ntawm txiv laum huab xeeb thiab muaj cov khoom carcinogenic. Cov tshuaj lom no nkag mus rau hauv lub cev ntawm cov menyuam yaus nrog rau cov txiv laum huab xeeb, txij li cov neeg ua haujlwm hauv tebchaws Philippines tau siv cov txiv laum huab xeeb tsis zoo tshaj plaws rau cov roj ntau lawm, uas tsis tuaj yeem muag.
Thiab tseem, vim li cas cov tsev neeg muaj nyiaj tau mob ntau dua? Campbell tau txiav txim siab los ua qhov kev sib raug zoo ntawm kev noj haus thiab kev loj hlob ntawm cov qog. Rov qab mus rau Teb Chaws Asmeskas, nws pib tshawb fawb uas yuav kav ze li peb xyoo lawm. Lawv cov txiaj ntsig tau pom tias cov ntsiab lus muaj protein ntau ntawm cov khoom noj tau nrawm rau kev loj hlob ntawm cov qog uas nyob rau theem pib ntawm kev loj hlob. Tus kws tshawb fawb tau mob siab rau qhov tseeb tias feem ntau cov tsiaj proteins muaj cov nyhuv zoo li no, ntawm lawv cov mis nyuj protein casein. Nyob rau hauv sib piv, feem ntau cov nroj tsuag proteins, xws li nplej thiab soy proteins, tsis muaj ib tug pronounced ntxim rau cov qog loj hlob.
Puas yog nws cov khoom noj tsiaj muaj qee yam khoom tshwj xeeb uas pab txhawb kev loj hlob ntawm cov qog? Thiab cov neeg noj nqaij feem ntau puas tau mob qog noj ntshav ntau dua? Ib txoj kev tshawb nrhiav kab mob sib kis tshwj xeeb tau pab sim qhov kev xav no.
CHINA STUDY
Xyoo 1970, Suav Thawj Fwm Tsav Tebchaws Zhou Enlai tau kuaj pom tias mob qog noj ntshav. Tus kab mob no tau mus txog rau theem kawg ntawm tus kab mob, thiab tseem nws tau hais kom muaj kev tshawb fawb thoob ntiaj teb kom pom tias muaj pes tsawg tus neeg hauv Suav teb tuag txhua xyoo los ntawm ntau hom mob qog noj ntshav, thiab tej zaum yuav tsim kev ntsuas los tiv thaiv tus kab mob.
Qhov tshwm sim ntawm txoj haujlwm no yog daim duab qhia ntxaws txog kev tuag ntawm 12 hom mob qog noj ntshav hauv 2400 lub nroog ntawm 880 lab tus tib neeg rau xyoo 1973-1975. Nws tau muab tawm tias qhov kev tuag ntawm ntau hom mob qog noj ntshav hauv ntau qhov chaw hauv Suav teb muaj ntau yam. Piv txwv li, hauv qee thaj chaw, tus neeg tuag los ntawm mob qog noj ntshav yog 3 tus neeg ntawm 100 hauv ib xyoos, thaum lwm tus muaj 59 tus neeg. Rau mob qog noj ntshav mis, 0 hauv qee qhov chaw thiab 20 hauv lwm tus. Tag nrho cov neeg tuag los ntawm txhua hom mob qog noj ntshav muaj li ntawm 70 tus neeg mus rau 1212 tus neeg rau txhua 100 txhiab tus neeg hauv ib xyoos. Ntxiv mus, nws tau pom tseeb tias txhua yam mob qog noj ntshav tau xaiv kwv yees li tib thaj chaw.
Nyob rau xyoo 1980, xibfwb Campbell's Cornell University tau mus ntsib Dr. Chen Jun Shi, tus thawj coj ntawm Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Zaub Mov ntawm Suav Academy ntawm Kev Tiv Thaiv Tshuaj. Ib qhov project tau xeeb, uas cov kws tshawb fawb los ntawm Askiv, Canada thiab Fabkis tau koom nrog. Lub tswv yim yog txhawm rau txheeb xyuas qhov kev sib raug zoo ntawm cov qauv kev noj haus thiab kev mob qog noj ntshav, thiab sib piv cov ntaub ntawv no nrog cov uas tau txais hauv xyoo 1970s.
Los ntawm lub sijhawm ntawd, nws twb tau tsim tsa tias Western cov zaub mov muaj roj thiab nqaij thiab cov khoom noj muaj fiber ntau tau cuam tshuam nrog kev mob qog noj ntshav thiab mob qog noj ntshav. Nws kuj tau pom tias tus naj npawb ntawm cov qog nqaij hlav nce ntxiv nrog kev ua raws li kev noj qab haus huv Western.
Qhov tshwm sim ntawm qhov kev mus ntsib no yog qhov loj ntawm Tuam Tshoj-Cornell-Oxford Project, tam sim no zoo dua lub npe hu ua China Study. 65 cheeb tsam tswj hwm nyob hauv ntau thaj tsam ntawm Tuam Tshoj tau raug xaiv los ua cov khoom ntawm kev kawm. Tom qab kawm paub meej txog cov khoom noj khoom haus ntawm 100 tus neeg xaiv xaiv hauv txhua lub nroog, cov kws tshawb fawb tau txais daim duab tiav ntawm cov khoom noj khoom haus hauv txhua lub nroog.
Nws muab tawm hais tias qhov twg nqaij yog ib tug tsis tshua muaj qhua nyob rau hauv lub rooj, cov kab mob malignant muaj ntau tsawg. Tsis tas li ntawd, cov kab mob plawv, ntshav qab zib, senile dementia, thiab nephrolithiasis tsis tshua muaj nyob hauv tib thaj chaw. Tab sis tag nrho cov kab mob no nyob rau sab hnub poob tau suav tias yog ib qho tshwm sim thiab tsis muaj qhov tshwm sim ntawm kev laus. Yog li ntawd tsis muaj leej twg xav txog qhov tseeb tias tag nrho cov kab mob no tuaj yeem tshwm sim los ntawm kev noj zaub mov tsis txaus - kab mob ntau dhau. Txawm li cas los xij, Tuam Tshoj txoj kev tshawb fawb tau taw qhia rau qhov ntawd, vim hais tias nyob rau hauv thaj chaw uas qib kev noj cov nqaij los ntawm cov pej xeem nce, cov roj cholesterol hauv cov ntshav pib sai sai, thiab nrog rau nws qhov tshwm sim ntawm mob qog noj ntshav thiab lwm yam kab mob.
Txhua yam yog zoo nyob rau hauv MODERATION
Nco qab tias cov khoom siv tseem ceeb ntawm cov kab mob muaj sia yog cov protein, thiab cov khoom siv tseem ceeb rau cov protein yog cov amino acids. Cov proteins uas nkag mus rau hauv lub cev nrog cov zaub mov yog thawj zaug disassembled rau hauv cov amino acids, thiab tom qab ntawd cov proteins tsim nyog tau tsim los ntawm cov amino acids. Nyob rau hauv tag nrho, 20 amino acids koom nrog rau hauv synthesis ntawm cov proteins, ntawm cov uas 12 yuav tsum tau rebuilt yog tias tsim nyog los ntawm carbon, nitrogen, oxygen, phosphorus, thiab lwm yam. Tsuas yog 8 amino acids tsis synthesized nyob rau hauv tib neeg lub cev thiab yuav tsum tau muab cov zaub mov. . Yog li ntawd lawv thiaj li hu ua indispensable.
Tag nrho cov khoom tsiaj muaj cov protein ntau, uas muaj tag nrho ntawm 20 amino acids. Nyob rau hauv sib piv rau tsiaj proteins, cov nroj tsuag proteins tsis tshua muaj tag nrho cov amino acids ib zaug, thiab tag nrho cov protein nyob rau hauv cov nroj tsuag yog tsawg tshaj li nyob rau hauv cov ntaub so ntswg tsiaj.
Txog thaum tsis ntev los no, nws tau ntseeg tias muaj protein ntau, qhov zoo dua. Txawm li cas los xij, tam sim no paub tias cov txheej txheem ntawm cov protein metabolism yog nrog los ntawm kev tsim cov dawb radicals thiab tsim cov tshuaj lom nitrogen tebchaw, uas ua lub luag haujlwm tseem ceeb hauv kev txhim kho cov kab mob ntev.
FAT FAT DIFFERENCE
Cov rog ntawm cov nroj tsuag thiab tsiaj txhu txawv heev hauv cov khoom. Tsiaj cov rog yog ntom, khov thiab refractory, tshwj tsis yog cov roj ntses, thaum cov nroj tsuag, ntawm qhov tsis sib xws, feem ntau muaj cov roj ua kua. Qhov sib txawv sab nraud no tau piav qhia los ntawm qhov sib txawv ntawm cov qauv tshuaj ntawm cov zaub thiab tsiaj rog. Saturated fatty acids predominate nyob rau hauv cov tsiaj rog, thaum unsaturated fatty acids predominate nyob rau hauv zaub roj.
Tag nrho cov saturated (tsis muaj ob daim ntawv cog lus) thiab monounsaturated (nrog rau ob daim ntawv cog lus) fatty acids tuaj yeem ua rau tib neeg lub cev. Tab sis polyunsaturated fatty acids, muaj ob lossis ntau dua ob daim ntawv cog lus, yog qhov tseem ceeb thiab nkag mus rau lub cev tsuas yog nrog zaub mov, ua lub luag haujlwm tseem ceeb heev. Tshwj xeeb, lawv tsim nyog rau kev tsim cov cell membranes, thiab tseem ua cov khoom siv rau kev sib txuas ntawm prostaglandins - physiologically active tshuaj. Nrog rau lawv qhov tsis muaj peev xwm, lipid metabolism tsis zoo tshwm sim, cellular metabolism tsis muaj zog, thiab lwm yam teeb meem metabolic tshwm sim.
QHOV CHAW UA HAUJ LWM ntawm FIBER
Cov zaub mov cog muaj ib qho tseem ceeb ntawm cov carbohydrates yooj yim - noj zaub mov fiber ntau, lossis cog fiber ntau. Cov no suav nrog, piv txwv li, cellulose, dextrins, lignins, pectins. Qee hom kev noj haus fiber ntau tsis zom tag nrho, thaum lwm tus yog ib feem fermented los ntawm plab hnyuv microflora. Kev noj zaub mov fiber ntau yog tsim nyog rau tib neeg lub cev rau kev ua haujlwm ntawm cov hnyuv, tiv thaiv qhov tshwm sim tsis zoo li cem quav. Tsis tas li ntawd, lawv ua lub luag haujlwm tseem ceeb hauv kev khi ntau yam teeb meem thiab tshem tawm ntawm lub cev. Ua rau enzymatic thiab, ntau dua, microbiological ua nyob rau hauv txoj hnyuv, cov tshuaj no pab raws li ib tug as-ham substrate rau lawv tus kheej plab hnyuv microflora.
GREEN PHARMACY OF FOOD PLANTS
Nroj tsuag, nrog rau cov khoom noj, ua ke thiab sib sau ua ke ntau ntawm cov khoom siv roj ntsha ntawm cov qauv sib txawv, uas koom nrog cov txheej txheem tseem ceeb ntawm tib neeg lub cev thiab ua ntau yam haujlwm hauv nws. Cov no yog, ua ntej ntawm tag nrho cov, proteins, rog, carbohydrates, raws li zoo raws li cov vitamins, flavonoids thiab lwm yam polyphenolic tshuaj, tseem ceeb roj, organic compounds ntawm macro- thiab microelements, thiab lwm yam. Tag nrho cov natural tshuaj, nyob ntawm seb txoj kev siv thiab kom muaj nuj nqis. , xyuas kom lub cev ua haujlwm ib txwm muaj thiab, yog tias tsim nyog, muaj ib lossis lwm qhov kev kho mob. Ib pab pawg loj ntawm cov nroj tsuag ntuj uas tsis muaj nyob hauv cov ntaub so ntswg tsiaj muaj peev xwm ua kom qeeb ntawm kev loj hlob ntawm cov qog nqaij hlav cancer, txo cov roj cholesterol thiab tiv thaiv kev loj hlob ntawm cov kab mob plawv, thiab txhawb kev tiv thaiv lub cev. Piv txwv li, cov no tuaj yeem yog cov zaub ntug hauv paus thiab hiav txwv buckthorn carotenoids, txiv lws suav lycopene, cov vitamins C thiab P muaj nyob rau hauv txiv hmab txiv ntoo thiab zaub, dub thiab ntsuab tshuaj yej catechins thiab polyphenols uas muaj txiaj ntsig zoo rau vascular elasticity, cov roj tseem ceeb ntawm ntau yam txuj lom uas muaj cov lus hais. antimicrobial nyhuv, thiab lwm yam.
YOG LEEJ TWG YUAV UA LI CAS TSIS TAU
Raws li koj tuaj yeem pom, ntau yam tseem ceeb tsuas tuaj yeem tau txais los ntawm cov nroj tsuag, txij li cov tsiaj tsis tuaj yeem ua rau lawv. Txawm li cas los xij, muaj cov khoom uas yooj yim dua los ntawm cov khoom noj tsiaj. Cov no suav nrog qee cov amino acids nrog rau cov vitamins A, D3 thiab B12. Tab sis txawm tias cov tshuaj no, nrog rau kev zam ntawm vitamin B12, tuaj yeem tau txais los ntawm cov nroj tsuag - raws li kev npaj noj zaub mov kom raug.
Txhawm rau tiv thaiv lub cev los ntawm kev txom nyem los ntawm qhov tsis muaj vitamin A, cov neeg tsis noj nqaij yuav tsum noj zaub txiv kab ntxwv thiab liab, vim lawv cov xim feem ntau txiav txim siab los ntawm cov precursors ntawm vitamin A - carotenoids.
Nws tsis yog qhov nyuaj heev los daws qhov teeb meem ntawm vitamin D. Vitamin D precursors pom tsis tau tsuas yog nyob rau hauv cov khoom noj tsiaj, tab sis kuj nyob rau hauv baker's thiab brewer's poov xab. Ib zaug nyob rau hauv tib neeg lub cev, lawv hloov mus rau hauv vitamin D3 los ntawm photochemical synthesis nyob rau hauv daim tawv nqaij nyob rau hauv qhov kev txiav txim ntawm tshav ntuj nrog kev pab los ntawm photochemical synthesis.
Tau ntev nws tau ntseeg tias cov neeg tsis noj nqaij tau poob rau cov hlau tsis muaj ntshav ntshav, vim cov nroj tsuag tsis muaj cov hlau yooj yim tshaj plaws absorbed, heme hlau. Txawm li cas los xij, tam sim no muaj pov thawj qhia tias thaum hloov mus rau kev noj zaub mov kom zoo, lub cev hloov mus rau qhov chaw tshiab ntawm cov hlau thiab pib nqus cov hlau uas tsis yog heme yuav luag zoo li heme hlau. Lub sijhawm hloov kho yuav siv li plaub lub lis piam. Lub luag haujlwm tseem ceeb yog ua los ntawm qhov tseeb tias hauv cov zaub mov tsis noj nqaij, hlau nkag mus rau hauv lub cev nrog rau cov vitamin C thiab carotenoids, uas txhim kho kev nqus hlau. Cov kev xav tau hlau yog qhov zoo tshaj plaws los ntawm kev noj zaub mov nplua nuj nyob rau hauv legumes, txiv ntseej, wholemeal breads thiab oatmeal tais, txiv hmab txiv ntoo tshiab thiab qhuav (figs, qhuav apricots, prunes, blackcurrants, txiv apples, thiab lwm yam), thiab cov zaub ntsuab thiab nplooj ntsuab (spinach, tshuaj ntsuab, zucchini).
Tib cov zaub mov kuj tseem txhawb nqa normalization ntawm zinc qib.
Txawm hais tias cov mis nyuj yog suav tias yog qhov tseem ceeb tshaj plaws ntawm calcium, nws yog nyob rau hauv cov teb chaws uas nws yog kev cai haus cov mis nyuj ntau uas cov qib ntawm osteoporosis (senile thinning ntawm cov pob txha ua rau pob txha) yog siab tshaj. Qhov no ib zaug ua pov thawj tias ib qho kev noj zaub mov ntau dhau ua rau muaj teeb meem. Calcium qhov chaw rau vegans yog zaub ntsuab nplooj (xws li spinach), legumes, zaub qhwv, radishes, thiab almonds.
Qhov teeb meem loj tshaj plaws yog vitamin B12. Tib neeg thiab cov tsiaj txhu feem ntau muab lawv tus kheej nrog cov vitamin B12 los ntawm kev noj zaub mov ntawm tsiaj keeb kwm. Nyob rau hauv herbivores, nws yog synthesized los ntawm txoj hnyuv microflora. Tsis tas li ntawd, cov vitamin no yog tsim los ntawm cov kab mob nyob hauv cov av. Cov neeg tsis noj nqaij nruj nyob hauv cov teb chaws vam meej, qhov twg cov zaub xaus rau ntawm lub rooj tom qab ntxuav kom huv si, raug qhia los ntawm cov kws noj zaub mov kom noj cov tshuaj vitamin B12. Tshwj xeeb tshaj yog txaus ntshai yog qhov tsis muaj vitamin B12 thaum yau, vim nws ua rau kev puas hlwb, teeb meem ntawm cov leeg nqaij thiab lub zeem muag, thiab tsis muaj hematopoiesis.
Thiab dab tsi txog qhov tseem ceeb amino acids, uas, raws li ntau tus nco qab los ntawm tsev kawm ntawv, tsis pom nyob rau hauv cov nroj tsuag? Qhov tseeb, lawv kuj muaj nyob rau hauv cov nroj tsuag, lawv tsuas yog tsis tshua muaj nyob ua ke. Yuav kom tau txais tag nrho cov amino acids uas koj xav tau, koj yuav tsum tau noj ntau yam khoom noj uas muaj cov nroj tsuag, nrog rau legumes thiab tag nrho cov nplej (lentils, oatmeal, brown mov, thiab lwm yam). Ib qho ua tiav ntawm cov amino acids muaj nyob hauv buckwheat.
VEGETARIAN PYRAMID
Tam sim no, American Dietetic Association (ADA) thiab Canadian Dietitians koom ua ke txhawb kev noj zaub mov tsis zoo, ntseeg tias kev noj zaub mov kom zoo yog muab rau tus neeg nrog tag nrho cov khoom tsim nyog thiab pab tiv thaiv ntau yam kab mob. Ntxiv mus, raws li American nutritionists, xws li kev noj haus yog pab tau rau txhua leej txhua tus, nyob rau hauv txhua lub xeev ntawm lub cev, nrog rau cev xeeb tub thiab lactation, thiab nyob rau hauv txhua txhua hnub nyoog, nrog rau cov me nyuam. Nyob rau hauv cov ntaub ntawv no, peb txhais tau hais tias ib tug ua tiav thiab tsim kom muaj cov neeg tsis noj nqaij noj, tsis suav nrog qhov tshwm sim ntawm txhua yam deficiency. Rau kev yooj yim, American noj zaub mov qhia cov lus pom zoo rau kev xaiv cov zaub mov hauv daim ntawv ntawm lub pyramid (saib daim duab).
Lub hauv paus ntawm lub pyramid yog tsim los ntawm tag nrho cov khoom lag luam (tag nrho grain qhob cij, oatmeal, buckwheat, brown mov). Cov zaub mov no yuav tsum noj tshais, noj su thiab noj hmo. Lawv muaj carbohydrates, protein, B vitamins, minerals, thiab noj fiber ntau.
Qhov no yog ua raws li cov khoom noj uas muaj protein ntau (legumes, txiv ntseej). Txiv ntseej (tshwj xeeb yog walnuts) yog qhov tseem ceeb ntawm fatty acids. Legumes yog nplua nuj nyob rau hauv hlau thiab zinc.
Saum toj no yog cov zaub. Tsaus ntsuab thiab nplooj zaub yog nplua nuj nyob rau hauv hlau thiab calcium, daj thiab liab yog qhov chaw ntawm carotenoids.
Txiv hmab txiv ntoo tuaj tom qab zaub. Lub pyramid qhia qhov tsawg kawg nkaus yuav tsum tau ntawm cov txiv hmab txiv ntoo, thiab tsis teem lawv txwv. Nyob rau sab saum toj yog zaub roj nplua nuj nyob rau hauv qhov tseem ceeb fatty acids. Cov nyiaj pub dawb txhua hnub: ib mus rau ob tablespoons, qhov no yuav siv sij hawm rau hauv tus account cov roj uas tau siv hauv kev ua noj thiab hnav khaub ncaws.
Zoo li txhua qhov kev npaj noj zaub mov nruab nrab, cov neeg tsis noj nqaij pyramid muaj nws qhov tsis zoo. Yog li, nws tsis xav txog tias thaum muaj hnub nyoog laus, lub tsev xav tau ntawm lub cev tau hloov zuj zus thiab nws tsis tas yuav tsum haus cov protein ntau ntxiv lawm. Ntawm qhov tsis sib xws, hauv kev noj haus ntawm cov menyuam yaus thiab cov tub ntxhais hluas, nrog rau cov neeg ua haujlwm lub cev, yuav tsum muaj cov protein ntau hauv cov zaub mov.
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Cov kev tshawb fawb nyob rau hauv lub xyoo caum tsis ntev los no tau qhia tias ntau tshaj ntawm cov tsiaj protein nyob rau hauv tib neeg noj cov zaub mov underlies ntau yam kab mob. Yog li ntawd, txawm hais tias nws yog, ntawm chav kawm, tsis yooj yim sua kom nyob tsis muaj protein ntau, koj yuav tsum tsis txhob overload koj lub cev nrog nws. Hauv qhov kev nkag siab no, kev noj zaub mov tsis zoo muaj qhov zoo dua li kev noj zaub mov sib xyaw, vim tias cov nroj tsuag muaj cov protein tsawg thiab nws tsis tshua muaj siab nyob hauv lawv dua li cov ntaub so ntswg tsiaj.
Ntxiv nrog rau kev txwv cov protein, kev noj zaub mov muaj lwm yam txiaj ntsig. Tam sim no ntau tus neeg siv nyiaj los yuav txhua yam khoom noj khoom haus uas muaj cov fatty acids tseem ceeb, noj fiber ntau, antioxidants thiab lwm yam uas tau tshaj tawm txog cov khoom siv cog qoob loo, tsis nco qab tias yuav luag tag nrho cov tshuaj no, tab sis ntawm tus nqi qis dua, tuaj yeem tau txais los ntawm hloov mus rau kev noj haus nrog txiv hmab txiv ntoo, berries, zaub, cereals thiab legumes.
Txawm li cas los xij, nws yuav tsum nco ntsoov tias txhua yam khoom noj, nrog rau cov neeg tsis noj nqaij, yuav tsum muaj ntau yam thiab sib npaug. Tsuas yog nyob rau hauv rooj plaub no nws yuav pab tau lub cev, thiab tsis ua mob rau nws.