Ntau tus neeg ntseeg hais tias noj mov nrog pob txha pob txha tsis tsim nyog hloov - vim qhov kev ntsuas no zoo li thawj zaug ib muag tsis txheeb txog teeb meem loj. Txawm li cas los xij, nws yog kev noj haus hauv cov pob txha uas pab tus neeg zoo rau lub cev nrog cov ntsiab lus tseem ceeb thiab txhawb txoj kev kho kom zoo ntawm thaj tsam teeb meem.
Khoom noj khoom haus rau pob txha tawg: Pom zoo npe
Yuav kom noj cov zaub mov zoo rau cov pob txha ntawm pob txha, nws yog qhov tseem ceeb kom nkag siab txog cov ntsiab lus tsim nyog rau peb cov pob txha. Cov npe no muaj xws li cov nram qab no: manganese, zinc, phosphorus, calcium, magnesium, vitamins B6, B9, B12, C, D, K. Vim li cas lawv? Tag nrho cov ntsiab lus no pabcuam cov tshuaj calcium thiab protein ntau - cov cib los ntawm lub cev yuav tsim cov pob txha pob txha. Nyob rau hauv no, khoom noj rau pob zeb yuav tsum muaj raws li nram no:
- Yuav tsim cov tshuaj calcium : sardines, salmon, zaub qhwv, almonds, mis nyuj, khoom noj khoom haus, sesame, spinach.
- Rau ntau lawm magnesium : bananas, khoom noj khoom haus, almonds thiab lwm yam txiv ntseej, cov noob nplej, cov nplooj zaub, carp, cw, halibut, flounder, hiav txwv bass, herring, mackerel, blue, coarse cij.
- Tau noj cov tshuaj vitamin D : cov roj ntses ua ib qho khoom noj, cov ntses rog.
- Rau zinc : marine ntses thiab cov nqaij nruab deg, taub dag, khoom qab zib, nceb, oat thiab buckwheat groats, walnuts.
- Los tsim phosphorus : caviar ntawm sturgeon ntses, oat thiab buckwheat groats, nqaij nyug siab, cheese, taum, qe qe, walnuts.
- Yog xav tau cov vitamins B6, B9, B12 : brewer cov poov xab, nqaij ntshiv, txiv tsawb, taum, nplooj zaub, zaub pob, zaub pob, beets, citrus, sardines, mackerel, qe.
- Tau txais cov vitamin K : kua zaub-mis nyuj.
Nyob rau hauv cov ntaub ntawv no, cov khoom noj tom qab qhov pob txha yuav tsum muaj protein ntau - nqaij, ntses thiab nqaij qaib, uas yuav tsum tau nrog cov zaub thiab tshuaj ntsuab los txhim kho kev zom mov. Ntau dhau mus thauj lub cev tsis tsim nyog, tsuas yog 1-2 servings ib hnub. Tsis txhob hnov qab txog tsev cheese - nws yog
Khoom noj khoom haus rau cov pob txha pob txha: daim ntawv sau
Yuav kom paub meej tias cov khoom noj khoom haus hauv qhov txha ntawm qhov txha caj qaum, cov ceg tawv (caj dab, tes, thiab lwm yam) muab cov txiaj ntsim, koj yuav tsum tau tshem qee cov khoom:
- cawv;
- tshuaj yej, kas fes;
- khoom qab zib;
- fatty zaub mov.
Cov khoom no cuam tshuam nrog kev nqus ntawm calcium, thiab thaum lub sij hawm ntawm pob txha lawv yuav tsum tau muab tshem tawm los ntawm cov khoom noj txhua. Qhov no yog li cas koj thiaj yuav rov qab tau hauv lub sij hawm luv luv thiab rov qab mus rau lub neej qub.