Cev xeeb tub txhais tau hais tias ib tug poj niam thaum lub sij hawm no noj rau ob. Tab sis nws yuav tsum nco ntsoov tias ib qho ntawm ob qho no tsawg heev. Yog li ntawd, thaum lub sij hawm tag nrho lub sij hawm ntawm cev xeeb tub, nws xav tau qhov zoo tshaj ntawm cov as-ham.
Hauv qab no yog cov npe ntawm cov khoom noj tseem ceeb tshaj plaws rau cov poj niam cev xeeb tub thiab cov lus pom zoo rau lawv qhov kev noj haus.
Calcium. Qhov kev xav tau calcium ntawm kaum cuaj mus rau tsib caug tus poj niam cev xeeb tub tseem nyob rau tib theem li ua ntej cev xeeb tub, thiab sib npaug li ib txhiab milligrams ib hnub.
Cov calcium txaus txaus thaum cev xeeb tub tuaj yeem tau txais los ntawm kev noj zaub mov tshwj xeeb. Peb lub cev nqus cov zaub calcium zoo dua li calcium, uas muaj mis nyuj thiab tsev cheese. Qhov zoo tshaj plaws ntawm calcium yog kua txiv hmab txiv ntoo, cereals, vegan mis nyuj hloov, tahini, sunflower noob, figs, almond roj, taum, broccoli, bok choy, txhua yam zaub, thiab taum mog thiab taum mog. Kev xaiv yog qhov zoo, tab sis lub ntsiab lus tseem ceeb yog siv cov khoom siv los ntawm cov npe no txhua hnub.
Cov fatty acids tseem ceeb yog qhov tseem ceeb rau cov poj niam cev xeeb tub. Ua ntej tshaj plaws, nws yog alpha-linolenic acid (ALA), uas, thaum noj, hloov mus rau omega-3 fatty acid. Ntau cov zaub mov cog muaj cov kua qaub no, xws li cov noob flax thiab roj, nrog rau cov taum pauv, roj walnut, thiab canola.
Rau cov neeg tsis noj nqaij, xws li qhov sib piv ntawm ntau yam fatty acids hauv lub cev yog qhov cuam tshuam. Lawv tuaj yeem tau txais los ntawm cov khoom noj xws li paj noob hlis, noob hnav, paj rwb, safflower, taum pauv, thiab pob kws.
Folic acid (folate) yog qhov tsim nyog los tiv thaiv qhov tsis xws luag hauv kev tsim cov hlab ntsha neural hauv lub embryo, nws kuj ua lwm yam haujlwm. Folate yog qhov tseem ceeb hauv thawj lub lim tiam ntawm cev xeeb tub. Zaub tau suav hais tias yog qhov ntau tshaj ntawm cov kua qaub no. Legumes tseem muaj nplua nuj nyob hauv folate. Niaj hnub no, ntau yam khoom noj tam sim no kuj muaj zog nrog folate. Qhov nruab nrab, tus poj niam cev xeeb tub xav tau 600 mg ntawm folate ib hnub.
Hlau. Qhov kev xav tau ntawm cov hlau nce thaum cev xeeb tub, vim nws yog qhov tsim nyog rau kev tsim cov placenta thiab fetus. Iron supplements feem ntau yog muab rau cov poj niam cev xeeb tub, tsis hais lawv cov zaub mov. Cov neeg tsis noj nqaij yuav tsum noj zaub mov uas muaj hlau ntau txhua hnub. Cov tshuaj ntxiv hlau yuav tsum tsis txhob noj tib lub sijhawm xws li tshuaj yej, kas fes, lossis tshuaj calcium ntxiv.
Squirrels. Kev xav tau protein ntau txhua hnub rau cov poj niam uas muaj hnub nyoog yug menyuam yog 46 grams tauj ib hnub, nce mus rau 71 grams nyob rau hauv lub thib ob thiab peb lub hlis twg ntawm cev xeeb tub. Nws yog ib qho yooj yim kom ua tau raws li koj cov kev xav tau ntawm cov protein nrog kev noj zaub mov zoo. Kev noj zaub mov kom zoo, yog tias nws muaj calorie ntau ntau thiab cov as-ham, yuav npog cov protein xav tau ntawm lub cev.
Cov khoom muaj protein ntau yog cov nplej thiab legumes, ceev, zaub, thiab noob.
Qhov xav tau ntawm cov vitamin B12 nce me ntsis thaum cev xeeb tub. Cov vitamin no muaj nyob rau hauv cov khoom noj muaj zog, cov nqaij hloov pauv, vegan mis nyuj, thiab poov xab. Seaweed thiab tempeh muaj qee qhov B12. Txhawm rau kom tau txais cov vitamin B12 txaus, nws yog ib qho tseem ceeb uas yuav tsum tau noj cov vitamins ua ntej yug menyuam lossis cov tshuaj uas muaj cov vitamin no.
Txawm hais tias qhov kev xav tau ntawm cov vitamin F hauv cov niam uas xav tau tseem zoo ib yam li ua ntej cev xeeb tub, kwv yees li 5 mg ib hnub twg, yuav tsum tau saib xyuas kom tau txais qhov zoo.
Nyob rau hauv tshav ntuj huab cua, vitamin D yog tsim nyob rau hauv lub cev ua tsaug rau lub teeb. Nws yog txaus siv li ib feem peb ntawm ib teev nyob rau hauv lub hnub nyob rau hauv lub caij nplooj ntoos hlav, lub caij ntuj sov thiab lub caij nplooj zeeg kom tau raws li qhov yuav tsum tau ntawm cov vitamin no.
Zinc. Lub cev ntawm tus poj niam cev xeeb tub muaj qhov xav tau ntau ntxiv rau zinc. Tus qauv nce los ntawm 8 mus rau 11 mg ib hnub twg. Cov neeg tsis noj nqaij, txawm li cas los xij, yuav xav tau zinc ntau dua vim nws tsis zoo absorbed vim nws cov hauv paus chiv keeb. Txiv ntseej, legumes thiab nplej yog nplua nuj nyob rau hauv zinc. Zinc yog qhov zoo tshaj plaws absorbed los ntawm sprouted nplej, noob thiab taum thaum ntxuav nrog txiv lws suav los yog txiv qaub kua txiv, oxidizing dej qab zib. Zinc tuaj yeem noj ntxiv, nws yog ib feem ntawm cov vitamin complexes rau cov poj niam cev xeeb tub.