Vim li cas tsib?

Thaum pib ntawm cov lus hais tias "Noj tsawg kawg 5 plhom txiv hmab txiv ntoo thiab zaub hauv ib hnub", muaj National Health Nutrition Program (PNNS), phiaj xwm kev noj qab haus huv rau pej xeem tau tsim tawm xyoo 2001 los ntawm Fab Kis Lub Xeev txhawm rau khaws cia lossis "txhim kho kev noj qab haus huv xwm txheej ntawm cov pej xeem los ntawm kev ua los ntawm kev noj haus. Txoj haujlwm no thiab cov lus pom zoo yog ua raws lub xeev ntawm kev paub txuj ci.

Yog li, rau txiv hmab txiv ntoo thiab zaub, ntau pua txoj kev tshawb fawb txog kab mob tau qhia tias cov neeg uas haus cov txiv hmab txiv ntoo thiab zaub ntau dua muaj kev noj qab haus huv (txuas rau kab lus hais txog kev tiv thaiv ntawm F&V ntawm kev noj qab haus huv). Thiab qhov txiaj ntsig zoo no yog txhua yam muaj zog raws li qhov ntau ntawm cov txiv hmab txiv ntoo thiab zaub noj yog qhov tseem ceeb. Hauv qhov pom ntawm qhov kev paub no, lub hom phiaj siv tsawg kawg 400g ntawm cov txiv hmab txiv ntoo thiab zaub hauv ib hnub tau yog li tau txhais thiab ua tiav kev pom zoo ntawm thoob ntiaj teb (WHO). Raws li txhua cov txiv hmab txiv ntoo thiab zaub tsis sib npaug raws qhov ntau, lub hom phiaj niaj hnub no tau txhais raws li feem.

Dab tsi yog kev pabcuam txiv hmab txiv ntoo thiab zaub?

Hauv cov neeg laus, noj txiv hmab txiv ntoo thiab zaub yog qhov sib npaug ntawm 80 txog 100 g. Hais txog ntim, qhov no yog qhov loj me ntawm nrig.

Qhov no tuaj yeem piv txwv li kua txiv me, tsib plums, 10 txiv pos nphuab, txiv tsawb, ib lub phaj zaub nyoos, lossis 100 g kua zaub.  

Hauv cov menyuam yaus, tsis tau hais txog grammage vim tias qhov ntau yuav nce nrog lub hnub nyoog ntawm tus menyuam, tab sis qhov ntsuas ntawm "1 feem = qhov loj ntawm nrig" tseem siv tau.

Yog li, ib khob ntawm smoothie ua los ntawm 5 txiv hmab txiv ntoo yuav tsis yog 5 feem tab sis tsuas yog ib qho. Tib yam mus rau kua zaub: kua zaub hauv av ua los ntawm ntau cov zaub “suav” rau ib feem.

Cov naj npawb ntawm cov txiv hmab txiv ntoo thiab zaub yuav tsum sib npaug?

Qhov kev pom zoo no yog qhov ntsuas! Cov txiv hmab txiv ntoo thiab zaub tsis tas yuav tsum sib npaug. Nyob ntawm koj qhov kev nyiam, koj lub siab nyiam ntawm hnub lossis koj lub sijhawm, koj tuaj yeem noj peb yam zaub thiab ob txiv hmab txiv ntoo, noj tag nrho koj feem ntawm tib pluas noj lossis qhov sib txawv ntawm lawv cov zaub mov ntawm hnub. Qhov zoo tshaj plaws yog kom sim ua ke cov txiv hmab txiv ntoo thiab zaub rau hauv txhua yam ntawm koj cov pluas noj thiab sib txawv ntawm cov khoom koj haus kom ntau li ntau tau kom tau txais txiaj ntsig siab tshaj plaws.

Hauv daim ntawv twg los haus lawv?

Tshiab, khov, kaus poom, crunchy, nyob rau hauv zaub xam lav, sliced ​​​​, steamed, nyob rau hauv kua zaub, nyob rau hauv gratin, nyob rau hauv mash, nyob rau hauv compote, txawm li cas los xij ntawm cov duab thiab lub thawv tsuav yog tias muaj qhov ntau, xws li 400g txiv hmab txiv ntoo thiab zaub ib hnub sib kis. thoob plaws hnub. Qhov zoo tshaj plaws yog kom nyiam cov khoom nyoos thiab kev npaj hauv tsev kom khaws cov vitamins thiab minerals ntau npaum li sai tau, thaum tswj cov ntsev, rog thiab qab zib ntxiv rau koj cov txiv hmab txiv ntoo thiab zaub.

Yog tias lawv tsis muaj qab zib ntxiv, cov khoom sib sau tuaj yeem suav rau koj cov khoom noj txhua hnub. Cov kua txiv hmab txiv ntoo thiab zaub ntshiab tuaj yeem suav ua ib qho tab sis tsis pub ntau tshaj ib zaug hauv ib hnub vim tias tag nrho cov txiv hmab txiv ntoo thiab zaub yog qhov tseem ceeb rau kev zom, noj kom muaj fiber ntau thiab ua kom puv.

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