Cev xeeb tub yog lub sijhawm tshwj xeeb heev rau tus pojniam. Yog li, ntawm chav kawm, koj yuav tsum ua tib zoo xav txog kev noj zaub mov kom pab koj tus menyuam loj hlob thiab muab lub dag zog rau nws thaum pib hauv lub neej.
"Nyob rau ob leeg" tsis yog qhov kev daws teeb meem zoo tshaj plaws: qhov hnyav nce thaum cev xeeb tub tuaj yeem ua rau muaj teeb meem kev xeeb tub thiab ua rau muaj teeb meem kev noj qab haus huv. Tsis tas yuav tsum tau muab ob npaug rau koj cov calorie ntau ntau vim tias koj cev xeeb tub. Tsis tas li ntawd, qhov no yuav tsum tau ua los ntawm tus nqi ntawm cov khoom lag luam uas tsis zoo, uas tus menyuam yuav tau txais thaum kawg. Tab sis tseem, koj yuav tsum tau nce cov calorie ntsiab lus ntawm cov khoom noj - txog li 300 kilocalories ib hnub twg.
Ib qho ntxiv, muaj qee yam khoom noj uas koj xav kom muaj nyob hauv koj cov zaub mov noj thaum cev xeeb tub txhua tus nqi - yog tias tsuas yog vim tias lawv pab tiv thaiv kev yug menyuam thiab txo qhov muaj feem tshwm sim. Ntawm no yog cov npe ntawm lawv:
- Folate / folic acid
Folate (pom hauv cov khoom noj ntuj tsim) thiab folic acid (ntxiv) yog qhov tseem ceeb tshwj xeeb hauv thawj 28 hnub tom qab kev xeeb tub. Cov kws kho mob pom zoo kom noj cov tshuaj folic acid, tab sis koj kuj tuaj yeem ua kom koj cov folate ntau ntxiv los ntawm cov zaub mov xws li zaub ntsuab, txiv hmab txiv ntoo, txiv ntseej, taum, taum pauv, thiab nplej kom txog thaum koj cev xeeb tub. Piv txwv li:
- ib khob * ntawm cov zaub ntsuab nyoos muaj 58 micrograms ntawm folate, thiab ib lub khob siav, tsis muaj ntsev, zaub ntsuab tsis muaj ntsev muaj 263 micrograms;
- 1/2 khob avocado nyoos nyoos - 59 mcg
- 64 khob txhoov romaine lettuce - XNUMX mcg
- 4 tua ntawm asparagus boiled - 89 mcg;
- ib khob ntawm Brussels sprouts siav - 47 mcg;
- 78 khob quinoa siav - XNUMX mcg
- ib khob ntawm parsley - 91 mcg
Qhov RDA xav kom txo qis kev pheej hmoo ntawm cov hlab ntsha tsis zoo (xws li txha caj qaum kaw thiab anencephaly) yog 400 micrograms.
- Omega-3 fatty acids
Coob tus pojniam tsis tau txais cov omega-3 fatty acids thaum lub sijhawm cev xeeb tub, uas yog qhov tseem ceeb rau kev txhim kho kev noj qab haus huv ntawm tus menyuam txoj hlab hlwb, qhov muag thiab pob ntseg. Cov poj niam cev xeeb tub yuav tsum tau txais 300 milligrams ntawm omega-3 fatty acid ib hnub.
Coob leej xav tias cov ntses yog cov nplua nuj tshaj plaws los yog tsuas yog los ntawm omega-3s. Txawm li cas los xij, qee hom ntses yuav tuaj yeem tsim kev phom sij vim muaj cov mercury uas lawv muaj: cov txiaj ntsig ntawm cov hlau no rau tus menyuam hauv plab yuav ua rau lub hlwb tsis nco qab, puas hlwb, tsis hnov lus, thiab dig muag. Yog li, kev noj nqaij nruab deg thaum lub cev xeeb tub yuav tsum tau txwv tsis pub tsawg. Feem ntau, cov poj niam, thaum kawm paub txog qhov phom sij no, tsis kam noj nqaij nruab deg, thaum tsis qhia txog lwm qhov chaw ntawm omega-3 rau hauv lawv cov zaub mov noj. Qhov zoo, muaj ntau ntau txoj hauv kev ntawm omega-3: chia noob, noob txiv, seaweed, avocado.
- Calcium thiab magnesium
Thaum cev xeeb tub, tus poj niam lub cev xav tau cov calcium ntxiv, uas yog qhov tsim nyog rau kev loj hlob ntawm tus me nyuam. Yog tias cov calcium uas tsis txaus noj rau ob leeg, tus menyuam yuav tseem noj ntau npaum li qhov nws xav tau, thiab leej niam lub cev yuav pib muaj qhov tsis txaus, uas yuav ua rau nws cov pob txha tsis muaj zog. Tus pom zoo cov calcium uas noj rau cov poj niam cev xeeb tub yog 1400 milligrams.
Txawm li cas los, tsis txhob pounce rau mis nyuj! Vim yog oxidizing los ntawm cov khoom siv mis nyuj, calcium yuav raug ntxuav tawm nrog rau cov kua qaub, uas koj lub cev yuav sim neutralize. Hloov chaw, noj zaub ntsuab xws li broccoli, tshuaj ntsuab, dib, romaine lettuce, seaweed, turnips, spinach, thiab noob hnav / tahini noob kom tau raws li koj cov kev xav tau calcium txhua hnub.
Thiab kom lub cev nqus tau cov calcium uas xav tau, nws xav tau lwm yam tseem ceeb - magnesium. Tsis tas li ntawd, magnesium pab txhawb rau kev ua haujlwm zoo ntawm txoj hnyuv thiab pab daws qhov quav. Hemp noob, noob taub dag, thiab spirulina yog cov khoom zoo ntawm magnesium.
- Hlau
Thaum cev xeeb tub, qhov txaus ntshai ntawm kev tsim muaj cov ntshav tsis muaj zog nce ntxiv vim tias kev noj cov hlau txhua hnub nce ntawm 15-18 milligrams mus txog 27 milligrams lossis ntau dua. Cov hlau tsis muaj zog tau dhau los ua ib qho teeb meem thoob ntiaj teb. Yog li no, cov niam ua cia yuav tsum ceev faj, tshwj xeeb yog koj ua raws li cov neeg tsis noj zaub. Raws li ntawv tshaj tawm American Journal ntawm Chaw Kho Mob Khoom noj khoom hausNtxiv rau qhov mob ntshav siab uas tus poj niam yuav loj hlob, cov hlau tsis txaus tuaj yeem ua rau lub cev ntog tsawg dua, muaj teeb meem thaum yug menyuam, thiab txawm tias muaj teeb meem nrog kev yug menyuam hauv plab.
Muaj cov nroj tsuag zoo ntawm cov hlau, xws li spirulina, lub raum taum, taum dub thiab ntsuab, thiab lwm yam khoom noj:
- 30 gram ntawm cov noob taub dag muaj 4,2 milligrams ntawm hlau;
- ib khob ntawm spinach raw - 0,81 mg (nyoos, nws muaj vitamin C rau kev nqus tau hlau zoo dua),
- 1/2 khob lentils siav 3,3 mg
- 1/2 khob siav peas - 2,4 mg
Txhawm rau pab koj nqus cov hlau kom zoo li sai tau, noj cov khoom noj uas muaj vitamin C-nplua nuj zaub mov xws li tswb pob txob, kua txob kub, thyme, zaub txhwb qaib, thiab lwm yam zaub ntsuab.
- vitamin D
Vitamin D yog qhov tseem ceeb rau kev nqus ntawm calcium thiab ntxiv dag zog rau cov pob txha menyuam. Lub cev ua nws tus kheej cov vitamin D thaum raug rau hnub ci, yog li koj tsis zoo li yuav nyob tsis tau yog tias koj siv sijhawm txaus hauv lub hnub. Txawm li cas los xij, feem ntau ntawm peb tseem xav tau txais kev pab ntxiv ntawm cov vitamin no.
Cov poj niam cev xeeb tub yuav tsum tau txais tsawg kawg yog 600 IU ntawm cov vitamin D ib hnub. Hauv 2007, Canadian Pediatric Society tau tshaj tawm tias cov cai rau cov poj niam cev xeeb tub yog 2000 IU. Vitamin D tsis muaj peev xwm ua rau kom pom qhov tshwm sim broncho-obstructive yav tom ntej.
Yog tias koj tsis yog neeg tsis noj nqaij, ib diav ntawm cov roj ntses hauv lub cev yuav muab rau koj 1360 IU ntawm cov vitamin D. Qee cov vitamins ntau hauv lub cev xeeb tub muaj cov tshuaj uas koj xav tau (thiab qee zaum ntau dua), yog li koj tsis tas yuav noj dab tsi ntxiv.
- vitamin B12
Vitamin B12 pabcuam feem ntau yog kws kho lub sijhawm cev xeeb tub, tshwj xeeb tshaj yog yog hais tias cov niam hauv plab yog cov neeg tsis noj nqaij lossis tsis noj nqaij. Vitamin B12 yog qhov tseem ceeb rau kev loj hlob lub hlwb ntawm menyuam yaus. Nws kuj yog qhov tsim nyog rau cov niam - ua ntej, thaum thiab tom qab cev xeeb tub, nrog rau lub sijhawm pub niam mis.
Qhov tsis txaus ua nws tus kheej tsis muaj zog, chim siab, thiab kev loj hlob qeeb. Qhov RDA rau vitamin B12 yog 2,6 micrograms rau cov poj niam cev xeeb tub thiab 2,8 micrograms rau cov poj niam pub mis.
Cov zaub mov dab tsi uas yuav zam thaum muaj menyuam hauv plab
Yog lawm, nws yog ib qho tsim nyog yuav tsum sab laj txog kev noj haus nrog koj tus kws kho mob. Tab sis qee cov zaub mov uas tuaj yeem cuam tshuam lub cev ntawm tus poj niam cev xeeb tub thiab lub cev hauv plab (vim muaj cov mercury, co toxins, cov kab mob tsis zoo, thiab lwm yam) yuav tsum tau muab cais tawm nyob rau hauv txhua kis, txawm tias lawv cov txiaj ntsig zoo. Ntawm lawv:
- hom ntses uas muaj cov ntsiab lus mercury siab (ntses ntaj, ntses, tuna, huab tais mackerel thiab pobzeb);
- Cov nqaij nyoo lossis nqaij tsis qab, nqaij qaib, qe, lossis nqaij nruab deg
- industrially ua cov khoom xws li sausages thiab sausages.
Ib qhov chaw:
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* Lub khob yog chav ntsuas ntawm qhov ntsuas sib npaug txog 250 millilitres