Neeg tsis noj nqaij noj zaub tsib

Qhov no yog hom lus qhia uas koj tuaj yeem siv tau thiab yuav tsum nquag siv thaum npaj koj cov zaub mov. Ntxiv mus, nws muaj tsis tau tsuas yog ib daim ntawv teev cov khoom pom zoo, tab sis kuj muaj tswv yim ntawm qhov zaus ntawm lawv siv, txawm nyob rau hauv daim ntawv ntawm lawv schematic kev npaj. Muaj tseeb, nws yuav tsum tau yug los hauv siab tias nws cov qauv ib txwm tsom mus rau qhov nruab nrab lacto-ovo neeg tsis noj nqaij. Tab sis yog tias koj xav tau, koj tuaj yeem nrhiav kev xaiv rau vegans thiab lwm yam ntau yam.

Txhua tus ntawm ib lub sijhawm tau tsim los ntawm cov koom haum sib txawv thiab ntxiv nrog cov ncauj lus kom ntxaws nrog ib lub hom phiaj - txhawm rau pab tus neeg muab nws lub cev nrog qhov tsim nyog micro- thiab macroelements nyob rau hauv ntau txaus thiab txo qhov kev pheej hmoo ntawm kev tsim kab mob ntawm kev vam meej. Tab sis thawj qhov ua ntej.

Neeg tsis noj nqaij zaub mov noj pooj

Nws tau tsim nyob rau hauv 1998 los ntawm kev sib koom tes ntawm cov kws tshawb fawb los ntawm Cornell thiab Harvard Universities. Nws tau paub tias lawv coj cov kev noj haus Mediterranean li ib qho yooj yim vim tias cov neeg nyob hauv Mediterranean yog cov neeg ncaj ncees pom tias yog ib qho kev noj qab haus huv tshaj hauv ntiaj teb. Ntxiv nrog rau kev tawm tswv yim txog kev noj haus, lub pyramid yog nrog cov lus qhia txog kev ua kua thiab kev tawm dag zog.

Nws muaj cov khoom lag luam hauv qab no:

• … Ua ke nrog lwm cov dej qab zib, nws yuav tsum ua lub hauv paus ntawm kev noj zaub mov. Nyob rau tib lub sijhawm, tus neeg yuav tsum haus dej haus li 2 litres ntawm kua ib hnub.
• … Cov nqaij nyoos lossis siav tshiab yuav ua, qhov tseem ceeb tshaj yog tias cov neeg tsis noj nqaij noj tsawg kawg 400 g hauv ib hnub, nyiam dua hauv peb pluas noj. Koj tuaj yeem hloov lawv nrog kua zaub.
• … Rau kev noj qab haus huv thiab kev nyob zoo, koj yuav tsum tsis pub tsawg tshaj li 2 me ntawm cov txiv ntoo lossis tsawg kawg 300 g. Koj tuaj yeem hloov lawv nrog kua txiv lossis txiv hmab txiv ntoo qhuav.
• Cereals thiab. Tsis txhob poob siab cov khoom noj no, vim ntxiv rau cov carbohydrates yooj yim, lawv muaj cov vitamins, tshwj xeeb tshaj yog pab pawg B, fiber, minerals (hlau, zinc, magnesium), thiab protein ntau. Yog li, lawv yuav tsum tau haus tsawg kawg 2-3 zaug hauv ib hnub.
• Cov protein. Rau cov neeg tsis noj nqaij, cov no yog legumes, soy khoom, thiab cov nqaij hloov pauv (seitan). Nws yog ib qho tsim nyog kom suav cov tais diav los ntawm lawv hauv koj cov zaub mov txhua hnub, vim tias lub cev xav tau 50 - 150 g ntawm cov protein ib hnub.
• thiab. Lawv qhov txiaj ntsig tseem ceeb yog tias lawv muaj cov roj ntsha tseem ceeb, uas feem ntau tsuas yog tuaj yeem tau los ntawm ntses. Thiab kuj folic acid, vitamin E, hlau thiab zinc, los ntawm qhov tsis muaj cov neeg tsis noj nqaij qee zaum raug kev txom nyem. Lawv kuj muaj cov protein, txawm hais tias me me. Lawv tuaj yeem siv tau hauv qhov nruab nrab, 30-60 g ib hnub.
• … Tsis muaj teeb meem koj yuav tsum tsis kam lees lawv, vim lawv yog ib qho ntawm cov fatty acids uas tseem ceeb thiab muaj roj-soluble vitamins A, D, E, K. Qhov tseem ceeb tshaj plaws yog xaiv cov khoom ntuj thiab feem ntau ua rau koj nyiam tais diav nrog lawv. Raws li cov kws tshawb fawb, kwv yees li 2-4 tablespoons roj yuav tsum tau noj ib hnub.
• … Vim tias lawv txhawb lub cev nrog calcium, vitamins B, suav nrog B12 heev, nrog rau cov protein, cov tsim tawm xav kom qhia lawv rau hauv koj cov zaub mov noj, txawm tias muaj tsawg. Txawm hais tias, hom phiaj, txog li 50 g ntawm cheese yuav tsum tau noj ib hnub lossis txog li 250 g ntawm mis lossis kefir yuav tsum tau qaug dej qaug cawv.
• … Ntxiv rau cov protein, lawv muaj cov vitamins A, D thiab B12, thiab hlau. Txhawm rau kom lawv, nws txaus los haus txog li 2 lub qe hauv ib lub lis piam.
• Cawv thiab khoom qab zib. Caw liab, khoom noj txom ncauj muaj roj thiab khoom noj uas ua rau muaj kev zoo siab, txawm hais tias qee zaum ua rau muaj kev puas tsuaj rau kev noj qab haus huv, raug tso cai hauv qhov nruab nrab.

Txawm hais tias qhov kev tawm dag zog lub cev thiab taug kev hauv lub hnub tsis suav hais tias yog kem cais, lawv tseem yog qhov tseem ceeb ntawm kev noj zaub noj mov zoo rau lub neej. Ntxiv mus, ua tsaug rau tom kawg, lub cev tau txais. Yog li, lawv yuav tsum tau muab tsawg kawg 30 feeb nyob rau ib hnub.

Loma Linda pyramid

Nws tau tsim los ntawm cov kws tshawb fawb los ntawm cov tsev kawm qib siab hauv tib lub npe hauv 1997. Cov tuam tsev no txawv ntawm qhov dhau los hauv qhov chaw ntawm cov pab pawg noj zaub mov kom zoo. Tsis tas li ntawd, lawv ntawm lawv, kev siv uas yog nyob ntawm xaiv, raug coj tawm dhau ntawm cov pa kab.

• Nws yog tsim los ntawm ntau yam khoom lag luam, nrog rau cov khoom noj khoom haus, cereals, legumes thiab soy khoom. Enriching tus neeg tsis noj nqaij lub cev nrog fiber ntau thiab zaub protein, lawv tseem muaj ib tug tseem ceeb drawback - ib tug tsis tiav amino acid muaj pes tsawg leeg. Tab sis qhov no tsis yog vim li cas rau kev ntxhov siab, es, nws tsuas yog qhov yuav tsum tau ua ke ntau zaus hauv tib lub tais. Ib tug neeg yuav tsum tau txais 5 - 12 servings ntawm cereals thiab cereals ib hnub twg thiab 1 - 3 servings ntawm legumes. Interestingly, ib qho kev pab yog xam tsis tau tsuas yog 50 g ntawm durum nplej nplej, tab sis kuj yog ib tug hlais ntawm tag nrho cov nplej qhob cij.
• Txiv hmab txiv ntoo thiab zaub. Noj qab nyob zoo, qab thiab nyob rau tib lub sijhawm tsis muaj calorie ntau ntau, lawv tau sib koom ua pawg thib ob tseem ceeb ntawm cov zaub mov tseem ceeb rau cov neeg tsis noj nqaij. Ntxiv mus, koj tuaj yeem noj lawv hauv yuav luag tsis muaj qhov txwv - kwv yees li 9 pluas noj zaub thiab 4 pluag txiv hmab txiv ntoo ib hnub. Los ntawm txoj kev, txawm tias txiv hmab txiv ntoo me me tau txiav txim siab ib qho.
• Ceev thiab noob. Ntau tus tau hais txog lawv cov khoom tau txais txiaj ntsig. Tsuas muaj ib qho ntxiv rau: rau kev zoo siab, tus neeg tsis noj nqaij xav noj 1 - 2 tes rau ib hnub.
• Zaub roj. Raws li cov kws tshawb fawb, koj tuaj yeem nyob yam tsis muaj lawv, tab sis yog tias koj xav tau tiag tiag, nws txaus los ntxiv rau lawv cov tais diav hauv kev sim. Hauv ib hnub, qhov ntau kawg ntawm 2 dia roj yuav tsum nkag mus rau hauv lub cev.
• Cov khoom noj mis nyuj thiab qe. Lwm lub ntsiab lus "xaiv" ntawm kev noj haus, txawm li cas los xij, raug rau kev noj cov vitamin complexes thiab ntxiv rau hauv lub cev. Yog tias lawv tsis nyob ntawd, nws yog qhov zoo dua los noj txog 50 g ntawm cheese thiab lwm yam khoom noj siv mis thiab tsawg kawg 1 qe ib hnub.
• Khoom qab zib. Vim yog lawv cov ntsiab lus qab zib ntau, lawv yuav tsum tau noj kom tsawg lossis tsis txhua.

Ntxiv rau kev qhia txog kev noj haus, cov kws tshawb fawb tsom mus rau qhov xav tau kev tawm dag zog ib txwm muaj, taug kev hauv lub hnub, tsawg kawg 10 feeb hauv ib hnub, thiab kev haus dej haus kom tsim nyog. Hauv qhov xwm txheej no, peb tham txog 8 khob kua ntawm ib hnub.

Vegan Zaub Mov Hauv

Nws tau nthuav tawm xyoo 2010 los ntawm United States Kev Noj Qab Haus Huv Koom Tes. Cov kab lus no sib txawv ntawm cov ntawv ua ntej hauv nws cov tsos, txij li nws tau muab tso rau hauv lub ntsej muag sib txawv.

Nws yog qhov tsim nyog tias ntawm nws lub hauv paus tseem muaj cov zaub mov thiab zaub mov, ntawm qhov uas yuav tsum muaj tsawg kawg 6 kev noj nyob rau ib hnub. Cov kauj ruam tom ntej yog txiv ntoo, legumes, thiab cov zaub mov muaj protein ntau. Yuav tsum muaj tsawg kawg yog 5 kev pabcuam hauv ib hnub. Zaub, nyoos lossis zaub tshiab, thiab kua zaub yuav tsum yog 4 pluag ib hnub twg. Cov txiv hmab txiv ntoo, suav nrog cov kua txiv hmab txiv ntoo, txawm tias tsawg dua rau vegan - 2 noj ib hnub. Sab saum toj ntawm lub pyramid yog cov rog zoo, uas tuaj yeem ua cov roj zaub paub (txog li 2 diav ib hnub).

Ib qho ntawm ob sab ntawm lub hauv paus yog cov khoom noj uas muaj calcium-cov kua txiv hmab txiv ntoo, almonds, zaub qhwv, taum paj, yog li nws yog qhov tseem ceeb kom ntseeg tau tias lawv ib txwm noj zaub mov. Thiab tseem coj lub neej noj qab haus huv thiab ua tib zoo saib xyuas kev tawm dag zog lub cev.

Noj zaub mov tshiab

Cov kev xaiv no tau tsim los ntawm Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb lub Plaub Hlis 2005 nyob rau hauv kev teb rau qhov kev txom nyem ntawm cov teeb meem kev hnyav dhau nyob hauv lub tebchaws. Los ntawm txoj kev, lawv koom nrog nws nrog cov zaub mov loj, uas yuav tsum tau noj raws li kev ua ib txwm, thiab kev ua kom lub cev qis. Yog vim li ntawd nws lub ntsej muag tag nrho yog qhov cim ntawm ib tus neeg nce toj ntaiv, uas yog lub cim rau cov kev ua no. Txwv tsis pub, txhua yam zoo ib yam, txawm li cas los xij, cov pawg khoom tau qhia nyob rau hauv daim ntawv ntawm cov kab txaij:

• Txiv kab ntxwv sawv cev rau cereals thiab cereals, xws li oatmeal, mov, pob kws thiab nplej hmoov khoom.
• Ntsuab - zaub, tab sis tsis tsuas yog ntsuab, tab sis txhua hom.
• Liab - cov txiv ntoo thiab cov kua txiv tshiab.
• Daj - cov rog hauv cov zaub, uas tuaj yeem muab tau los ntawm cov roj ntuj, ntses, txiv ntoo, nrog rau qab zib, thiab lwm yam. Nws tseem yog qhov cim cia tias nws yuav nqaim, vim nws txhais tau tias tsuas yog ib qho xwb: kev coj los siv hauv lawv txoj kev siv.
• Blue - cov khoom siv mis nyuj. Lawv yog ib qhov chaw ntawm calcium, yog li ntawd, raws li cov kws txawj, koj yuav tsum tsis txhob txwv koj tus kheej ntawm no.
• Ntshav - legumes, ceev, noob, ntses thiab nqaij hloov (seitan).

Los ntawm txoj kev, qhov tsis zoo ntawm no yog nyob hauv nws cov versatility. Los ntawm kev ntxiv nqaij rau zaub mov los ntawm cov nqaij ntuag ntshav, koj tuaj yeem siv nws, ntsig txog, thiab cov neeg noj nqaij.

hloov rau ntawm lub epilogue

Muaj lwm yam txawv txav ntawm cov zaub tsis zoo noj pyramids. Seb puas los yog tsis cia siab rau lawv thaum npaj koj kev noj haus yog qhov teeb meem ntawm tus kheej. Qhov tseem ceeb tshaj plaws yog kom nco ntsoov tias qee qhov ntawm lawv, raws li cov kws qhia zaub mov, yog dubious nyob rau hauv cov nqe lus ntawm lawv cov kev siv tau.

Txuas ntxiv, cov lus nug txog cov ntsiab lus ntawm calorie tseem qhib. Tom qab tag nrho, cov pyramids no feem ntau mob siab rau cov neeg tsis noj nqaij nruab nrab, rau tus poj niam cev xeeb tub, menyuam yaus lossis ncaws pob, vim lawv txoj kev ua neej tshwj xeeb, tsis thov. Cov neeg tsim tawm ntawm cov pyramids lawv tus kheej hais txog qhov no, tsom mus rau qhov tseeb tias thaum xaiv cov naj npawb ntawm feem, ib qho kuj yuav tsum coj mus rau hauv tus account:

• koj tsis (qhov hnyav, qhov siab);
• hnub nyoog;
• theem ntawm kev siv lub cev;
• kev noj qab haus huv, thiab lwm yam.

Thaum kawg, qhov kawg qhov tseem ceeb yog regionality. Cov kws tshawb fawb uas tau ua haujlwm ntawm kev tsim cov pyramids coj mus rau hauv tus account lub peculiarities ntawm tej lub teb chaws cuisines, tshwj xeeb tshaj yog Asian thiab Mediterranean. Yog li ntawd, lawv feem ntau suav nrog cov khoom siv, kev siv uas feem ntau raug rau cov cheeb tsam no.

Txawm li cas los xij, qhov no tsis txhais tau tias txhua tus neeg tsis noj nqaij noj zaub mov pyramid yuav tsum tau tso pov tseg tag nrho. Nws yog ntau ntse dua rau tsuas yog xaiv koj tus kheej version thiab hloov kho nws rau koj tus kheej thiab koj txoj kev ua neej. Nws yog qhov ua tau tias thaum xub thawj koj tsis tuaj yeem ua yam tsis muaj tus kws noj zaub mov, tab sis koj yuav tsum xav txog nws txoj kev pab ua qhov txiaj ntsig rau yav tom ntej. Tseeb tiag, yav tom ntej, nws cov lus qhia yuav pab kom tsis txhob muaj cov kabmob ntawm kev vammeej xwb, tabsis tseem cuam tshuam txog hlau tsis taus thiab lwm yam teeb meem uas cov neeg tsis noj nqaij lub sijhawm ntsib.