Khoom noj khoom haus nyiam…
Calcium yog qhov tseem ceeb rau kev tsim tus menyuam lub cev pob txha, tshwj xeeb tshaj yog thaum peb lub hlis thib peb. Txawm li cas los xij, yog tias koj tsis muab nws txaus, nws yuav tsis yig mus khawb rau hauv koj tus kheej cov peev txheej… Yog li, tsis tu ncua xav txog kev nyiag cov khoom siv mis nyuj ntawm koj lub tsev loj! Kuj xav txog qhov chaw ntawm cov nroj tsuag calcium: lawv muaj ntau yam thiab qhov no calcium yog assimilated zoo heev. Muaj ntau cov calcium hauv llegumes zoo li lentils thiab soybeans, taum dawb, taum raum los yog chickpeas. Kuj xav txog cov txiv hmab txiv ntoo qhuav, xws li almonds, walnuts thiab pistachios.. Khoom txom ncauj hauv koj lub hnab rau cov me cravings!
Ua kom yooj yim nqus calcium, vitamin D muaj nyob hauv cov ntses rog, siab, qe thiab hauv cov khoom siv mis nyuj.. Txawm li cas los xij, nws feem ntau pom ntawm koj lub qhov rooj vim koj khaws nws thaum tshav ntuj!
Un txaus nojFer Nws yog ib qho tseem ceeb, tshwj xeeb tshaj yog thaum kawg ntawm cev xeeb tub, txhawm rau kom tsis txhob muaj kev pheej hmoo ntawm ntshav qab zib. Koj yuav pom nws hauv pulses, qe, ntses thiab nqaij.
Kuj xav txog cov zaub ntsuab, nplua nuj nyob hauv vitamin B9 (los yog folic acid) thiab qhov tseem ceeb tshaj, tsis txhob pib noj zaub mov tsis muaj ntsev thaum koj cev xeeb tub: koj cov zaub mov yuav tsum, ntawm qhov tsis sib xws, muaj cov nplua nuj txaus. iodine tshuaj, kuj pom muaj nyob rau hauv cov ntses thiab qe.
carbohydrates, qhov chaw ntawm lub zog, tsim cov khoom noj tseem ceeb ntawm tus menyuam hauv plab. Xaiv cov suab thaj qeeb (cov hmoov txhuv nplej siab, cereals, qhob cij, pulses) thiab tau txais tus cwj pwm suav nrog lawv hauv koj pluas tshais.
Cov nqaijrog yuav tsum tsis txhob muaj teeb meem rau koj vim lawv pom muaj nyob rau hauv nqaij, ntses, qe thiab khoom noj siv mis.
Thaum kawg, tsis txhob hnov qab txog cov lipids (cov rog), cov vitamins (txiv hmab txiv ntoo thiab zaub) thiab cov ntsev ntxhia.
… Thiab qee yam uas yuav tsum zam!
Feem ntau, nws tsis pom zoo kom haus caffeine ntau dhau (tshuaj yej, kas fes, Coca Cola, thiab lwm yam).
Cawv thiab luam yeeb yuav tsum zam kiag li : Lawv ua rau muaj kev pheej hmoo ntawm kev yug ntxov ntxov thiab tsis muaj qhov hnyav.