txheem
Kev xeeb tub thiab kev noj zaub mov tshwj xeeb: yuav ua li cas kom noj zaub mov zoo?
Koj tau tshem tawm gluten
"Gluten-free" lossis "tsis muaj gluten" noj zaub mov tau nce. Ntau tus neeg uas hais tias lawv nkag siab gluten xaiv txwv cov protein no los ntawm lawv cov ntawv qhia zaub mov. Thiab yav tom ntej niam yog tsis muaj kev zam rau qhov zam! Gluten pom yuav luag txhua qhov chaw: hauv cereals (nplej, barley, oats, rye), tab sis kuj nyob rau hauv ntau yam kev npaj (sauces, txias nqaij, npaj zaub mov) qhov twg nws yog siv raws li ib tug additive. Raws li peb cov kws paub txog kev noj zaub mov, cov zaub mov tsis muaj gluten tsis zoo hauv pawg B vitamins thiab cov zaub mov tseem ceeb, thiab tshwj tsis yog tias koj tsis txaus siab tiag tiag thiab raug kev txom nyem los ntawm kab mob celiac (kev puas tsuaj rau daim nyias nyias ntawm cov hnyuv), cov khoom noj no tuaj yeem ua rau qhov tsis txaus thiab qhov hnyav. teeb meemlos yog txawm, nyob rau lub sij hawm ntev, kev noj zaub mov tsis zoo. Cov poj niam cev xeeb tub uas tsis nqus gluten yuav tsum xav txog kev sib npaug ntawm lawv cov ntawv qhia zaub mov thiab zam cov vitamin thiab cov zaub mov tsis txaus nrog cov tshuaj uas kws kho mob tau sau tseg.
Koj muab nqaij thiab ntses
Tsis muaj kev txhawj xeeb! Kev noj zaub mov tsis zoo, tsis suav nrog txhua yam khoom noj uas tau los ntawm cov nqaij tsiaj, muaj peev xwm ua tau raws li qhov xav tau ntawm kev xeeb tub., muab koj paub yuav ua li cas sib npaug thiab sib txawv koj cov zaub mov. Nws txhawj xeeb ua ntej ntawm tag nrho cov kev koom tes hauv amino acids, uas cuam tshuam rau ntau yam haujlwm ntawm lub cev txhua hnub. Yim ntawm lawv yog qhov tseem ceeb, thiab lub cev tsis paub yuav ua li cas los tsim lawv, lawv yuav tsum tau muab los ntawm cov zaub mov, qhov no cov proteins. Txawm li cas los xij, lawv qhov kev faib ua feem txawv nyob ntawm qhov keeb kwm ntawm cov protein.
Legumes thiab cereals: qhov sib tw yeej
Txhawm rau them nyiaj rau qhov tsis muaj qhov tseem ceeb amino acids muab los ntawm cov tsiaj proteins thiab kom muaj lawv cov quota, Cov niam txiv tsis noj nqaij yav tom ntej tuaj yeem muab cov zaub mov sib txawv nrog legumes ( taum dawb, taum liab, chickpeas, lentils) thiab cereals (semolina, mov, pasta, qhob cij, thiab lwm yam). Quinoa, noob, Cov txiv hmab txiv ntoo oleaginous kuj tseem muaj txiaj ntsig zoo, xws li cov qe lossis cov khoom noj siv mis. Tsis txhob deprive koj tus kheej ntawm nws. Ntawm qhov tod tes, muab cov pedal mos ntawm soy, tseem nplua nuj nyob hauv lysine. Lub National Health Nutrition Program pom zoo kom txwv tsis pub nws noj, nrog rau cov khoom noj uas muaj nws, rau ib hnub vim lawv cov ntsiab lus phytoestrogen. Hais txog qhov ntau, koj yuav xav tau cov protein ntxiv (muaj 900 g rau tag nrho cev xeeb tub). Koj yuav tsum paub tias nyob rau hauv peb lub teb chaws, peb mus txog, txawm peb zoo siab tshaj qhov ntau!
Kev pheej hmoo ntawm cov hlau tsis muaj peev xwm
Kuj tseem ceev faj txog koj cov khoom noj hlau. Vim tias, ib zaug, koj cov kev xav tau yog ob npaug! Ib qho tsis muaj hlau nyiam qhov tshwm sim ntawm leej niam anemia. Nyob rau ntawm tus menyuam mos, cov khoom tsis txaus yuav ua rau muaj kev pheej hmoo ntxov ntxov. Txawm li cas los xij, txawm hais tias txoj hnyuv nqus ntawm cov hlau nce ntxiv thaum cev xeeb tub, cov zaub mov tsis tshua muaj txaus los npog cov kev xav tau. Thiab txhua yam ntxiv rau yav tom ntej niam tsis noj nqaij. Tseeb tiag, qhov zoo tshaj plaws ntawm cov hlau muaj nyob hauv cov nqaij liab, nqaij nruab deg thiab ntses. Thaum cov txiv hmab txiv ntoo, zaub (spinach ... tsis muaj kev ua txhaum rau Popeye!), Pulses, cereals thiab khoom noj siv mis muaj tsawg thiab nyob rau hauv ib daim ntawv nyuaj rau nqus los ntawm lub cev. Txhawm rau txhawb kev assimilation, noj cov zaub mov no nrog ib qho yooj yim nyem ntawm txiv qaub kua txiv, nplua nuj nyob rau hauv vitamin C. Hloov pauv, tsis txhob haus tshuaj yej nrog zaub mov vim nws thaiv nws qhov nqus, zoo li qee cov fibers thiab cov khoom noj uas muaj calcium, nrog rau kas fes thiab cocoa. Kev kuaj ntshav qhia rau koj paub tias koj cov peev txheej nyob qhov twg. Tsawg dhau lawm? Koj tus kws kho mob yuav hais kom koj ntxiv dag zog rau lawv nrog kev kho mob hauv cov ntsiav tshuaj.
Koj tau txwv tag nrho cov khoom tsiaj
Le vegan noj (los yog vegan yog tias nws tseem tsis suav nrog cov khoom tsis yog khoom noj tsiaj) - uas tseem tshem tawm cov qe thiab cov khoom noj siv mis - yog qhov muaj feem pheej hmoo ntawm kev tsis txaus. Thaum pib koj cev xeeb tub, qhia rau koj tus kws yug menyuam lossis kws kho mob. Vim tias koj yuav tsum tau ceev faj tshwj xeeb txog qee qhov kev koom tes.
Saib xyuas calcium…
Thaum cev xeeb tub, plab hnyuv nqus ntawm calcium nce ntxiv kom tau raws li tus menyuam qhov kev xav tau (kwv yees li 30 g yog xav tau los tsim nws cov pob txha). Yog tias kev noj cov calcium tsis txaus, nws yuav tsum tau kos rau ntawm koj cov pob txha. Thaum calcium tsis yog muab los ntawm cov khoom noj siv mis thiab cheese, nws pom muaj nyob hauv qee cov dej ntxhia: Contrex®, Hépar®, Vittel®, Salvetat®, Courmayeur® lossis Rozana®, uas muaj ntau dua 150 mg / liter. Ib yam li nyob rau hauv ntau hom zaub qhwv, spinach, almonds, walnuts los yog noob hnav. Txhawm rau tswj koj cov pob txha ceev, tseem tsom rau parsley, kiwi lossis txiv kab ntxwv. Saib xyuas koj cov vitamin D kom tsawg (nws pab kho calcium). Cov "vegans" tsuas yog tsim lawv cov khoom lag luam los ntawm kev mus rau hauv lub hnub (taug kev, kev ua si sab nraum zoov) vim lawv tsis noj ntses. Tab sis feem ntau qhov no tsis txaus. Feem ntau cov niam uas xav tau, txawm tias omnivores, tsis muaj nyob rau lub caij ntuj no thiab caij nplooj ntoos hlav. Hauv kev xyaum, txhawm rau them nyiaj rau qhov tsis txaus no, ib koob tshuaj ntawm 100 IU ntawm vitamin D tau raug sau thaum pib ntawm lub hli 000.
... thiab vitamin B12
Kuj tseem them nyiaj rau qhov tsis txaus hauv vitamin B12, tsuas yog muab los ntawm cov khoom noj ntawm tsiaj keeb kwm (nqaij, shellfish, fatty ntses, cheese, mis nyuj, qe, thiab lwm yam) thiab nws cov kev xav tau nce. Kev tsis txaus tuaj yeem ua rau muaj ntshav tsis txaus, lossis txawm tias muaj kev puas tsuaj rau lub paj hlwb hauv cov mob hnyav tshaj plaws. Nws kuj tseem koom nrog ua cofactor hauv ntau cov tshuaj tiv thaiv enzymatic. Qhov no yog vim li cas ntxiv yog qhov tseem ceeb: nyob rau hauv daim ntawv ntawm cov khoom noj ntxiv los yog cov khoom noj muaj zog (poov xab, dej haus). Tham nrog koj tus kws kho mob lossis tus kws yug menyuam. Ib qho tsis muaj zog tseem ceeb rau zinc, ib qho kab mob tseem ceeb rau kev loj hlob thiab kev loj hlob ntawm fetal. Thaum koj cev xeeb tub, koj cov kev xav tau nce siab thiab qhov tsis txaus tuaj yeem ua rau muaj teeb meem. Txawm li cas los xij, zinc tau txais los ntawm cov khoom noj vegan (tag nrho cov nplej, legumes, pecans, qhiav, thiab lwm yam) feem ntau tsis zoo nqus los ntawm lub cev. Txhawm rau lav koj cov peev, me ntsis ntxiv rau hauv daim ntawv ntawm kev ntxiv tuaj yeem pom zoo sai li sai tau thaum koj xav muaj menyuam.