Ntau thiab ntau tus neeg tsis kam noj nyuj rau ntau yam laj thawj. Tus kws kho mob Carrie Torrance, tus kws qhia noj zaub mov, sim piav qhia ua ntu zus vim li cas qee yam mis nyuj thiab dej haus vegan yuav nyiam rau koj.
Nyob rau hauv lub rhawv ntawm cov khw loj loj, nyob ib sab ntawm cov pob khoom ntawm cov nyuj cov mis nyuj zoo tib yam, tej zaum yuav muaj cov tshis mis nyuj, ntau hom kua mis, cov dej qab zib ua los ntawm cov txiv ntoo. Qhov kev thov rau cov hloov pauv no tau nce txhua xyoo. Raws li cov kws tshawb fawb Askiv, 4 ntawm 10 tus neeg Askiv twb tau siv cov khoom noj "lwm yam" hauv cov dej kub, nrog rau pluas tshais thiab siv lawv ua noj ntau yam tais diav.
Ib qho ntawm cov laj thawj rau qhov no yog qhov tseeb tias nyob rau hauv ntau tus neeg cov mis nyuj yog qhov nyuaj rau zom, ua rau tsam plab, gases, thiab raws plab. Ib qho laj thawj rau qhov no yog cov ntsiab lus qis ntawm lactase enzyme, uas tso cai rau kev tawg ntawm lactose, cov piam thaj hauv cov khoom noj siv mis. Muaj cov neeg uas raug kev txom nyem los ntawm (lactase deficiency) los yog mis nyuj protein casein, los yog lwm yam kev ua xua txuam nrog nyuj cov mis nyuj. Cov mis nyuj tsis haum yog ib qho teeb meem kev noj qab haus huv ntawm cov menyuam yaus preschool, cuam tshuam txog li 2-3%. Nws cov tsos mob tuaj yeem sib txawv heev, xws li kev khaus khaus ntawm daim tawv nqaij mus rau cov teeb meem digestive.
Tsis muaj rog, ib nrab rog, lossis tag nrho?
Cov kev tshawb fawb tsis ntev los no qhia tau tias cov mis nyuj skimmed tsis tas yuav noj qab nyob zoo. Yog lawm, nws muaj roj tsawg thiab calories, thiab nws muaj calcium ntau dua li mis nyuj. Tab sis qee cov kws tshaj lij tau taw qhia tias cov roj saturated muaj nyob hauv cov khoom siv mis nyuj yuav tsis ua rau muaj kev phom sij. Txawm li cas los xij, los ntawm kev xaiv skim mis nyuj tag nrho cov mis nyuj, peb tab tom depriving peb tus kheej ntawm cov roj-soluble as-ham zoo li cov vitamins A thiab E.
Semi-fat mis nyuj yog suav tias yog "kev noj qab haus huv" (vim tias nws muaj roj tsawg dua li mis nyuj), tab sis nws muaj cov vitamins tsawg dua. Yog tias koj haus cov mis nyuj zoo li no, koj yuav tsum tau txais cov vitamins ntxiv uas muaj roj-soluble los ntawm lwm qhov chaw - piv txwv li, noj ntau nplooj zaub (paj ntau yam), lossis noj zaub zaub tshiab nrog zaub roj.
Cov mis nyuj zoo tshaj plaws rau menyuam mos
Cov khoom noj khoom haus zoo tshaj plaws rau cov menyuam mos yog niam cov kua mis, tsawg kawg rau thawj 6 lub hlis (raws li WHO cov lus pom zoo - tsawg kawg yog thawj 2 xyoos, lossis ntau dua - Neeg tsis noj nqaij), thiab tom qab ntawd koj tuaj yeem pib pub mis nyuj tag nrho me ntsis, tsis yog. ua ntej tshaj ib xyoos. Cov mis nyuj muaj roj tuaj yeem muab rau menyuam yaus txij li 2 xyoos ntawm lub neej, thiab cov mis nyuj - tsis pub dhau 5 xyoos. Ua li no, koj yuav tsum paub tseeb tias koj tus menyuam tsis ua xua rau nyuj cov kua mis. Qee cov mis nyuj "lwm txoj kev", xws li dej qab zib, tej zaum yuav tsis haum rau cov menyuam yaus.
Yuav ua li cas xaiv cov mis nyuj "zoo tshaj" rau koj tus kheej?
Peb coj los rau koj mloog ib qho kev sib piv ntawm 10 ntau hom mis nyuj. Txawm hais tias koj txiav txim siab kom haus cov mis nyuj tag nrho los yog tsis, ib txwm suav nrog cov khoom noj tsis muaj calcium hauv koj cov zaub mov, xws li lettuce, txiv ntseej thiab noob, suav nrog almonds thiab noob hnav.
1. Nplej (tag nrho) mis nyuj
Cov yam ntxwv: cov khoom ntuj tsim muaj protein ntau, muaj txiaj ntsig zoo ntawm calcium. "Organic" nyuj cov kua mis muaj ntau cov txiaj ntsig omega-3 fatty acids thiab tsawg dua cov tshuaj tua kab mob thiab tshuaj tua kab. Qee tus neeg nyiam cov mis nyuj homogenized vim tias cov roj molecules hauv nws twb tau ua tiav los pab kev zom zaub mov hauv plab hnyuv.
Zoo: rau cov neeg tsis noj nqaij.
Saj: muag heev, creamy.
Ua noj ua haus: zoo siv nrog npaj ua tshais, ua cereals, hauv dej txias, thiab los ntawm nws tus kheej; zoo tagnrho rau sauces thiab pastries.
Kev sim rau kev npaj cov khoom no: Tesco hom mis nyuj tag nrho.
Khoom noj khoom haus ib 100 ml: 68 kcal, 122 mg calcium, 4 g rog, 2.6 g saturated rog, 4.7 g suab thaj, 3.4 g protein.
2. Cov mis nyuj tsis muaj lactose
Yam ntxwv: nyuj cov mis nyuj, tshwj xeeb tshaj yog lim nyob rau hauv xws li kev tshem tawm lactose. Cov enzyme lactase tau ntxiv rau nws. Feem ntau muaj cov as-ham zoo ib yam li cov nyuj cov mis nyuj ib txwm muaj.
Zoo: rau cov neeg uas muaj lactose intolerance.
Saj: Feem ntau tib yam li nyuj cov mis nyuj.
Ua noj: Siv tib yam li nyuj cov mis nyuj tag nrho.
Kev sim rau kev npaj cov khoom no: Asda hom lactose-dawb tag nrho nyuj cov mis nyuj.
Khoom noj khoom haus ib 100 ml: 58 kcal, 135 mg calcium, 3.5 g rog, 2 g saturated rog, 2.7 g suab thaj, 3.9 g protein.
3. nyuj mis nyuj “A2”
Yam ntxwv: nyuj cov mis nyuj tsuas muaj protein A2 xwb. Cov mis nyuj tsis tu ncua muaj ntau cov protein sib txawv, suav nrog ib pawg ntawm caseins, qhov tseem ceeb yog A1 thiab A2. Cov kev tshawb fawb tshawb fawb tsis ntev los no qhia tau hais tias mob plab hnyuv feem ntau tshwm sim los ntawm cov proteins ntawm hom A1, yog li yog tias koj tsis muaj lactose intolerant feem ntau, tab sis qee zaum tom qab haus ib khob mis koj xav tias tsam plab, ces cov mis no yog rau koj.
Zoo: Rau cov neeg uas raug kev txom nyem los ntawm A1 mis nyuj protein intolerance. Saj: Ib yam li nyuj cov mis nyuj.
Ua noj: Siv tib yam li nyuj cov mis nyuj tag nrho.
Kev sim rau kev npaj cov khoom no: Morrisons hom A2 tag nrho nyuj cov mis nyuj.
Khoom noj khoom haus ib 100 ml: 64 kcal, 120 mg calcium, 3.6 g rog, 2.4 g saturated rog, 4.7 g suab thaj, 3.2 g protein.
4. tshis mis nyuj
Yam ntxwv: ib yam khoom ntuj tsim, zoo ib yam li nyuj cov mis nyuj.
Zoo: rau cov neeg uas muaj mis nyuj intolerance, raws li nyob rau hauv tshis rog hais me me, thiab nws kuj muaj tsawg lactose. Saj: muaj zog, tshwj xeeb, qab zib nrog qab qab qab zib.
Ua noj: tuaj yeem muab ntxiv rau tshuaj yej, kas fes, kub chocolate (txawm tias nws yuav yog "kev nyiam ua" haus - Neeg tsis noj nqaij). Nyob rau hauv cov zaub mov, nws feem ntau ntse hloov nyuj.
Kev sim rau kev npaj cov khoom no: Sainsbury tag nrho cov tshis mis nyuj.
Khoom noj khoom haus ib 100 ml: 61 kcal, 120 mg calcium, 3.6 g rog, 2.5 g saturated rog, 4.3 g suab thaj, 2.8 g protein.
5. Kua mis nyuj
Yam ntxwv: piv rau cov ntsiab lus protein rau nyuj cov mis nyuj, tab sis muaj roj tsawg. Soy cov khoom pab txo qis cov roj cholesterol, tab sis kom ua tiav qhov txiaj ntsig no, koj yuav tsum noj li 25 g ntawm cov kua txiv hmab txiv ntoo, piv txwv li, 3-4 khob kua mis txhua hnub. Qee hom kua mis nyeem qaub tau ntxiv calcium thiab vitamins A thiab D, uas muaj txiaj ntsig zoo.
Zoo: Rau cov neeg uas tsis haus cov kua mis nyuj thiab tab tom nrhiav ib qho dej qab zib. Nws yog qhov zoo dua los haus cov kua mis uas muaj calcium thiab vitamins A thiab D.
Saj: nutty; kua mis tuab.
Ua noj: mus zoo nrog tshuaj yej thiab kas fes. Zoo heev rau kev ci hauv tsev.
Kev sim rau kev npaj cov khoom no: Vivesoy unsweetened soy mis nyuj - Tesco.
Khoom noj khoom haus ib 100 ml: 37 kcal, 120 mg calcium, 1.7 g rog, 0.26 g saturated rog, 0.8 g suab thaj, 3.1 g protein.
6. Almond mis nyuj
Yam ntxwv: npaj los ntawm kev sib tov ntawm crushed almonds nrog dej caij nplooj ntoos hlav, enriched nrog calcium thiab vitamins, nrog rau D thiab B12.
Zoo: Rau vegans thiab leej twg uas zam cov khoom tsiaj rau ntau yam laj thawj. Enriched nrog vitamin B12, tseem ceeb rau vegans thiab neeg tsis noj nqaij. Saj: muag nutty saj; rau haus nws yog qhov zoo dua los xaiv unsweetened.
Ua noj: zoo rau kas fes, me ntsis phem dua hauv lwm cov dej qab zib kub; nyob rau hauv cov zaub mov tsis hloov qhov ntau, nws hloov cov nyuj.
Kev sim rau kev npaj cov khoom no: Unsweetened almond mis nyuj hom Alpro - Ocado.
Khoom noj khoom haus ib 100 ml: 13 kcal, 120 mg calcium, 1.1. g rog, 0.1 g saturated rog, 0.1 g suab thaj, 0.4 g protein. (Ua tib zoo nyeem cov ntaub ntawv ntawm lub ntim: cov ntsiab lus ntawm almonds hauv cov mis nyuj almond los ntawm cov tuam txhab sib txawv tuaj yeem sib txawv heev - Neeg tsis noj nqaij).
7. Txiv maj phaub
Feature: Ua los ntawm nias txiv maj phaub. Muaj cov khoom siv dag zog ntxiv calcium, protein tsawg, thiab cov roj saturated siab.
Zoo: rau cov neeg tsis noj nqaij, vegans.
Saj: lub teeb, nrog ib tug hint ntawm txiv maj phaub.
Ua noj: tuaj yeem ntxiv rau cov pluas tshais npaj, tshuaj yej, kas fes. Zoo rau ci, vim. ilv txiv maj phaub tsw yog tsis kaj thiab tsis "clog" lwm yam saj. Nws yog qhov zoo tshaj plaws rau kib nyias vegan pancakes nrog txiv maj phaub mis nyuj, vim hais tias. nws yog kua zoo nkauj.
Kev sim rau kev npaj cov khoom no: Dawb Los ntawm Txiv maj phaub - Tesco.
Khoom noj khoom haus ib 100 ml: 25 kcal, 120 mg calcium, 1.8 g rog, 1.6 g saturated rog, 1.6 g suab thaj, 0.2 g protein.
8. Hemp mis nyuj
Feature: Hemp noob haus dej haus muaj calcium thiab vitamin D.
Zoo: rau vegans.
Saj: ilv, sweetish.
Ua noj: Haum rau kev ntxiv rau cov dej kub thiab txias, smoothies, tshuaj yej, kas fes, kua ntses. Koj tuaj yeem sib xyaw cov mis nyuj nrog cov txiv hmab txiv ntoo thiab zib ntab thiab khov rau vegan qab "ice cream"! Kev sim rau kev npaj cov khoom no: Braham & Murray Good Hemp Original - Tesco hemp mis nyuj.
Khoom noj khoom haus ib 100 ml: 39 kcal, 120 mg calcium, 2.5 g rog, 0.2 g saturated rog, 1.6 g suab thaj, 0.04 g protein.
9. Oat mis nyuj
Feature: Ua los ntawm oatmeal nrog ntxiv cov vitamins thiab calcium. Txo cov ntsiab lus ntawm cov roj saturated.
Zoo: rau vegans. Tsawg-calorie, tseem noj qab nyob zoo, zoo li oatmeal. Saj: creamy, nrog rau qhov tshwj xeeb tom qab saj.
Ua noj: Tsis curdle, yog li zoo rau ua cov ntses dawb (nrog txiv qaub, ntawm lwm cov khoom xyaw).
Kev sim rau kev npaj cov khoom no: Oatly Oat - Sainsbury's oat mis nyuj.
Khoom noj khoom haus ib 100 ml: 45 kcal, 120 mg calcium, 1.5 g rog, 0.2 g saturated rog, 4 g suab thaj, 1.0 g protein.
10. Mis nyuj
Feature: Cov dej qab zib uas muaj protein ntau thiab ntxiv nrog calcium.
Zoo: rau cov neeg uas muaj kev tsis haum rau ob qho tib si nyuj cov kua mis thiab cov kua protein ntau. Saj: qab zib.
Ua noj: tsis muab cov xim mis rau cov dej kub, yog li nws tsis haum rau ntxiv rau kas fes thiab tshuaj yej. Mis nplej yog kua - qhov no yuav tsum tau coj mus rau hauv tus account thaum ua noj (qee zaum nws tsim nyog ntxiv hmoov ntxiv).
Kev sim rau kev npaj cov khoom siv no: hom mis nyuj hom Rice Dream - Holland & Barrett.
Khoom noj khoom haus ib 100 ml: 47 kcal, 120 mg calcium, 1.0 g rog, 0.1 g saturated rog, 4 g suab thaj, 0.1 g protein.