Candid Tham nrog Nutritionist Brenda Davis
Muaj qee qhov txiaj ntsig kev noj qab haus huv zoo rau kev noj zaub mov noj, suav nrog kev txo qis ntawm cov kab mob ntev xws li kab mob plawv thiab ntshav qab zib hom 2. Cov neeg noj zaub mov tsis tshua muaj rog thiab rog thiab ua neej nyob ntev. Txawm li cas los xij, mus vegan tsis tau lees tias noj qab nyob zoo. Tom qab tag nrho, chips thiab qab zib dej qab zib feem ntau yog 100 feem pua ntawm cov neeg tsis noj nqaij, zoo li ntau lwm yam khoom noj uas muaj rog, qab ntsev, thiab qab zib uas tsis zoo.
Hauv tsab xov xwm no, peb yuav ua tib zoo saib rau ntawm XNUMX qhov kev cuam tshuam ntau tshaj plaws rau cov neeg tsis noj nqaij thiab yuav ua li cas peb thiaj zam tau lawv.
1. Hloov ntawm nqaij mus rau qos yaj ywm thiab pasta nrog bagels.
Qhov feem ntau yuam kev tshiab cov neeg tsis noj nqaij ua yog hloov ntawm nqaij mus rau qos yaj ywm, pasta thiab bagels. Txawm hais tias nws muaj tseeb tias cov nplej zom thiab bagels paub, cov zaub mov qab, lawv tsis yog pluas mov tag. Noodles, bagels thiab lwm yam hmoov nplej dawb yog cov khoom noj uas muaj cov carbohydrates. Thaum twg cov carbohydrates ua kom zoo dhau los ua qhov tseem ceeb ntawm kev noj zaub mov, lawv ua rau rog dhau, kab mob plawv, ntshav qab zib hom 2, thiab kab mob plab.
Carbohydrates zoo, tsis muaj teeb meem. Qhov tseeb, qhov qis tshaj plaws ntawm cov kab mob ntev hauv lub ntiaj teb tau pom nyob rau hauv cov cheeb tsam uas muaj cov carbohydrates ntau. Txawm li cas los xij, hauv kev noj qab haus huv cov zaub mov muaj carbohydrate, cov carbohydrates no los ntawm tag nrho cov khoom noj xws li zaub, legumes, nplej, txiv hmab txiv ntoo, txiv ntoo, thiab noob. Cov zaub mov no muaj nyob rau hauv cov zaub mov, ua kom tiav cov khoom noj xws li fiber ntau, phytosterols, vitamins, minerals, thiab cov fatty acids tseem ceeb.
Txhawm rau kom tsis txhob muaj qhov cuam tshuam no, tsuas yog hloov cov nqaij nrog taum thiab zaub. Cia siab rau cov zaub mov nyoos rau cov carbohydrates. Txo qhov kev siv cov hmoov nplej ua kom zoo.
2. Hloov cov nqaij nrog cov khoom noj siv mis thiab qe.
Feem ntau, cov neeg tsis noj nqaij tshiab sim hloov nqaij, nqaij qaib, thiab ntses nrog cov khoom noj siv mis (feem ntau cheese) thiab qe. Cov tais diav xws li pizza, lasagna, macaroni thiab cheese, kib cheese qhaub cij, cheese omelettes.
Cov khoom noj mis nyuj yog qhov tsis zoo ntawm cov hlau thiab lawv inhibit hlau nqus. Cov hlau uas muaj nyob rau hauv cov qe yog absorbed tsis zoo. Yog li, thaum cov neeg tsis noj nqaij hloov nqaij (uas muaj ib qho tseem ceeb ntawm bioacceptable hlau) nrog cov khoom noj siv mis thiab qe, qhov tshwm sim yuav yog qhov txo qis hauv cov ntsiab lus hlau hauv lub cev.
Txhawm rau zam qhov teeb meem no, cov neeg tsis noj nqaij yuav tsum hloov cov nqaij nrog cov nroj tsuag zoo ntawm cov hlau, xws li legumes.
Lwm qhov chaw zoo ntawm cov hlau: txiv ntseej thiab noob (tshwj xeeb yog cov txiv ntoo ntoo thiab cov taub taub), txiv hmab txiv ntoo qhuav, molasses, nceb thiab qee cov zaub (ntsuab thiab peas), nplej (tshwj xeeb tshaj yog quinoa, amaranth thiab iron-fortified nplej).
Noj cov zaub mov nplua nuj vitamin C xws li txiv hmab txiv ntoo thiab zaub nrog rau cov khoom noj uas muaj hlau ntau ntxiv kom nqus tau hlau. Tsis txhob noj cov khoom noj uas muaj cov nplej zom, vim tias lawv muaj phytates, uas txo qhov nqus ntawm hlau.
3. Kev siv cov roj ntsha trans fatty acids.
Trans fatty acids yog unsaturated fats uas tau hloov los ntawm cov kua roj rau cov rog rog, feem ntau los ntawm cov txheej txheem ntawm hydrogenation. Los ntawm txoj kev noj qab haus huv, trans fatty acids yog kev puas tsuaj. Cov rog no yog embedded nyob rau hauv cell membranes, hloov lawv cov duab, yooj thiab permeability thiab cuam tshuam lawv cov hauj lwm.
Kwv yees li 90 feem pua ntawm cov roj trans fats los ntawm cov roj hydrogenated ib nrab pom nyob rau hauv cov zaub mov ua tiav thiab kib. Cov ntsiab lus tseem ceeb tshaj plaws yog margarine, crackers, ncuav qab zib, muesli, ci khoom, chips, khoom noj txom ncauj, thiab cov khoom noj sib sib zog nqus.
Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv (WHO) pom zoo tias tsawg dua 1 feem pua ntawm cov calories los ntawm cov roj ntsha trans fatty acids. Rau ib tug neeg noj 2000 calories ib hnub twg, qhov ntawd yog kwv yees li 2 grams, los yog ib nrab ntawm qhov koj yuav tau txais los ntawm ib tug donut los yog ib tug nruab nrab noj french fries. Kev noj cov rog trans fatty acids nyob ntawm yuav luag tag nrho ntawm cov khoom noj uas tau ua tiav thiab kib.
Txhawm rau kom tsis txhob muaj cov roj fatty acids, nyeem cov ntawv thiab zam txhua yam uas muaj cov roj zaub hydrogenated ib nrab.
4. Qhov kev xav tias tag nrho cov as-ham peb tau txais lawm.
Thaum qhov no muaj tseeb hauv kev xav, nws tsis muaj tseeb hauv kev xyaum. Tag nrho cov as-ham muaj nyob rau hauv qhov; Txawm li cas los xij, vim peb txoj kev ua neej, ntau cov as-ham ua nyuaj rau kev nkag mus rau qee qhov xwm txheej.
Rau cov neeg tsis noj nqaij, vitamin B12 yog ib qho piv txwv zoo ntawm yuav ua li cas cov khoom noj uas muaj nyob rau hauv cov khoom noj uas muaj ntau hauv cov khoom noj uas peb noj. Vitamin B12 yog ib qho khoom noj uas tsim los ntawm cov kab mob. Nws muaj nyob rau hauv txhua yam uas muaj kab mob B12 uas tsim cov kab mob. Txawm hais tias cov khoom noj tsiaj yog qhov muaj txiaj ntsig ntawm vitamin B12, cov zaub mov cog tsis yog. Qhov no yog vim peb tab tom tshem tawm cov kab mob B12-ua rau hauv kev sim kom txo qis cov kab mob pathogenic. Cov neeg tsis noj nqaij tau txais B12 tsawg dua piv rau omnivores, thiab vegans muaj qib qis tshaj plaws ntawm txhua pab pawg.
Ib qho tsis muaj vitamin B12 hauv kev noj haus ua rau megaloblastic anemia, paj hlwb puas, plab hnyuv, thiab nce homocysteine cov qib. Kev nce qib homocysteine tuaj yeem tshem tawm txhua yam kev tiv thaiv cardioprotective ntawm cov neeg tsis noj nqaij noj.
Kev ntseeg siab ntawm cov vitamin B12 rau cov neeg tsis noj nqaij muaj xws li cov khoom noj muaj zog (cov khoom noj khoom haus, cov nplej, cov dej tsis muaj mis nyuj, lwm yam nqaij, thiab lwm yam), cov khoom noj, thiab tsiaj txhu (cov khoom noj mis nyuj). Tsiaj cov khoom lag luam tsis suav tias yog qhov muaj txiaj ntsig ntawm cov vitamin B12 rau cov neeg muaj hnub nyoog 50 xyoo, vim tias cov neeg laus tuaj yeem ua rau lawv lub peev xwm ua kom tawg B12.
Txhawm rau kom tau txais cov vitamin B12 txaus los ntawm cov khoom noj lossis tshuaj ntxiv, peb yuav tsum tau txais tsawg kawg 1000 txog 2000 micrograms ntawm B12 txhua lub lim tiam. Seaweed, zaub mov fermented, thiab zaub organic tsis yog qhov chaw ntseeg tau ntawm vitamin B12.
5. Tau txais omega-3 fatty acids txaus.
Thaum cov zaub mov noj tsis zoo yuav ua rau muaj roj tsawg, cov roj saturated, thiab cov roj (cholesterol) ntau dua li cov khoom noj uas muaj omnivorous, lawv feem ntau tsis muaj txiaj ntsig zoo dua li cov zaub mov uas tsis yog neeg tsis noj nqaij muaj nplua nuj nyob hauv omega-3 fatty acids. Qhov no yog ib feem vim tias cov neeg tsis noj nqaij tsis noj ntses, qhov chaw nplua nuj ntawm omega-3s hauv kev noj zaub mov omnivore.
Cov neeg tsis noj nqaij muaj qhov xav tau ntau dua rau omega-3s ntau dua li cov neeg tsis noj zaub mov vim tias cov neeg tsis noj nqaij yuav tsum hloov cov nroj tsuag-derived omega-3 fatty acids rau hauv lub cev muaj zog ntau dua omega-3 fatty acids uas muaj nyob hauv cov ntses. Yog li, cov neeg noj zaub mov raug qhia kom suav nrog tsawg kawg 1,25 feem pua ntawm lawv cov calories los ntawm omega-3 fatty acids, lossis kwv yees li 3 mus rau 5 grams tauj ib hnub, hauv lawv cov khoom noj txhua hnub.
Cov nroj tsuag zoo tshaj plaws ntawm omega-3 fatty acids yog flaxseed thiab flaxseed roj, hempseed thiab hempseed roj, chia noob thiab chia roj, canola roj, walnuts, zaub ntsuab, thiab sprouted nplej. Ib tablespoon ntawm flaxseed muab txog 2,6 grams ntawm omega-3 fatty acids, thaum ib teaspoon ntawm flaxseed roj muab txog 2,7 grams. Lacto-ovo cov neeg tsis noj nqaij tuaj yeem tau txais qee cov omega-3 fatty acids los ntawm cov qe, thiab cov neeg tsis noj nqaij thiab cov vegans tuaj yeem tau txais qee cov omega-3 fatty acids los ntawm kab lis kev cai microalgae capsules.
6. Noj ntau dhau!
Ntau tus neeg ntseeg tias kev noj zaub mov tsis zoo yuav tiv thaiv lawv los ntawm kev rog thiab rog. Txawm hais tias nws yog qhov tseeb tias cov neeg tsis noj nqaij thiab cov vegans zoo li leaner dua li lawv cov omnivorous counterparts, cov neeg tsis noj nqaij noj tsis tau lav lub cev lean.
Kev noj zaub mov zoo thiab kev ua neej ua rau lub cev hnyav rau ntau tus neeg uas hloov mus rau kev noj zaub mov tsis zoo, tab sis tsis tas li. Rau qee tus neeg, mus vegan txhais tau tias ua kom lawv cov rog ntau dua. Kev noj ntau dhau ua rau rog dhau thiab rog, thiab cov neeg tsis noj nqaij, zoo li feem ntau cov neeg Asmeskas, muaj ntau lub sijhawm los noj ntau dhau.
Tau kawg, qhov kev txhawj xeeb yog tias rog dhau thiab rog tuaj yeem cuam tshuam ntau yam kev noj qab haus huv uas feem ntau tshwm sim los ntawm kev noj zaub mov tsis zoo. Kev rog dhau ua rau koj muaj kev pheej hmoo ntawm hom 2 mob ntshav qab zib, kab mob plawv, qee yam mob qog noj ntshav, osteoarthritis, kab mob gallbladder, gout, thiab pw tsaug zog apnea. Kev rog rog tau pom ntxiv txog 20 xyoo rau ib tus neeg hais txog kev noj qab haus huv poob qis.
Kev tswj qhov chaw yog qhov tseem ceeb. Txawm hais tias nws yooj yim dua rau overeat thaum cov khoom noj sib sib zog nqus, cov khoom noj qab zib, cov ncuav qab zib dawb, thiab cov dej qab zib yog qhov tseem ceeb ntawm cov khoom noj, nws tseem tuaj yeem ua rau overeat ntawm cov khoom noj muaj txiaj ntsig zoo, xws li txiv hmab txiv ntoo smoothies thiab cov nplej nplej zom hauv tsev.
Txhawm rau kom tsis txhob noj ntau dhau, txwv koj cov zaub mov rau cov khoom noj thiab cov rog. Txwv cov ntsiab lus calorie ntawm cov dej qab zib. Tsom ntsoov rau siab fiber ntau, tag nrho cov zaub mov cog. Ceev faj yam koj haus. Noj maj mam. suav nrog tsawg kawg 30 mus rau 60 feeb ntawm kev tawm dag zog lub cev ib hnub hauv koj txoj haujlwm niaj hnub.