Cov kab mob loj raug rau cov me nyuam tsis noj nqaij

Cov kab mob loj raug rau cov me nyuam tsis noj nqaij

Cov kws paub txog zaub mov tau ceeb toom tias cov me nyuam tsis noj nqaij tuaj yeem muaj kev pheej hmoo ntawm kev noj qab haus huv loj, tom qab NHS tau tshaj tawm cov lus qhia txog kev noj cov me nyuam mos, raws li British Daily Mail.

Mis thiab khoom noj siv mis

NHS Start for Life lub vev xaib, uas muab cov lus qhia thiab cov lus qhia rau cov niam txiv tshiab, suav nrog ntu ntawm cov menyuam yaus tsis noj nqaij. NHS pom zoo tias cov menyuam yaus uas ua raws li kev noj zaub mov vegan xav tau cov tshuaj vitamin B12 ntxiv thiab qhia cov niam txiv kom muab lawv cov menyuam haus dej haus xws li kua txiv hmab txiv ntoo, oat thiab almond mis nyuj, tom qab muaj hnub nyoog ib xyoos, yog tias lawv haus cov dej qab zib uas tsis muaj qab zib.

NHS tseem ceeb toom cov niam txiv kom tsis suav cov nyuj cov mis nyuj thiab cov khoom siv mis nyuj, uas yog qhov zoo ntawm cov as-ham, los ntawm tus menyuam txoj kev noj zaub mov yam tsis tau tham nrog GP lossis kws kho mob ua ntej.

noj zaub mov zoo

Tab sis qee tus kws paub txog kev noj zaub mov tau hais txog kev txhawj xeeb txog kev ua kom cov menyuam tsis noj nqaij thaum tseem hluas, tshwj xeeb tshaj yog vim muaj ntau thiab ntau phau ntawv qhia tsis ntev los no tau luam tawm nrog cov zaub mov txawv rau cov me nyuam tsis noj nqaij.

Txawm hais tias cov kws tshaj lij feem ntau ntseeg tias kev noj zaub mov tsis zoo rau cov menyuam yaus tuaj yeem muaj kev nyab xeeb, kev pheej hmoo yuav tshwm sim thaum cov niam txiv tsis tuaj yeem xyuas kom meej tias cov zaub mov thiab khoom noj txom ncauj zoo sib npaug.

Cov teebmeem tsis zoo txaus ntshai

Duane Mellor, tus kws kho mob sau npe thiab tus thawj coj ntawm kev noj zaub mov hauv Aston University Medical School, tau hais tias: "Yog tias tus menyuam mos los yog menyuam tsis muaj zog txaus thiab muaj protein ntau, nws tuaj yeem cuam tshuam rau lawv txoj kev loj hlob. Thiab yog tias lawv cov khoom noj muaj cov iodine tsawg, lossis lawv dhau los ua tsis muaj hlau, lawv lub hlwb kev loj hlob tuaj yeem cuam tshuam tsis zoo thiab txawm tias lawv lub peev xwm kev txawj ntse. Tab sis yog tias kev noj zaub mov tsis muaj vitamin B12, tus me nyuam tuaj yeem tsim cov ntshav ntshav thiab tseem cuam tshuam rau kev loj hlob ntawm nws cov hlab ntsha.

3 cm luv

Ib txoj kev tshawb fawb tau ua xyoo tas los nyob rau hauv kev saib xyuas ntawm University College London, uas suav nrog 187 tus neeg tsis noj nqaij thiab nqaij- thiab cov menyuam noj mis nyuj uas muaj hnub nyoog 5 txog 10 xyoo, pom tias cov menyuam yaus uas ua raws li kev noj zaubmov luv luv los ntawm qhov nruab nrab. ntawm peb centimeters, qhia tias lawv loj hlob qeeb dua piv rau cov me nyuam. Cov txiaj ntsig kuj tau qhia tias cov pob txha pob txha cov ntsiab lus ntawm cov menyuam yaus vegan qis dua cov menyuam yaus, txawm hais tias lawv kuj muaj cov rog tsawg hauv lub cev thiab qis dua cov roj cholesterol.

noj zaub mov zoo

Tab sis qee tus kws paub txog kev noj zaub mov tau hais txog kev txhawj xeeb txog kev ua kom cov menyuam tsis noj nqaij thaum tseem hluas, tshwj xeeb tshaj yog vim muaj ntau thiab ntau phau ntawv qhia tsis ntev los no tau luam tawm nrog cov zaub mov txawv rau cov me nyuam tsis noj nqaij.

Txawm hais tias cov kws tshaj lij feem ntau ntseeg tias kev noj zaub mov tsis zoo rau cov menyuam yaus tuaj yeem muaj kev nyab xeeb, kev pheej hmoo yuav tshwm sim thaum cov niam txiv tsis tuaj yeem xyuas kom meej tias cov zaub mov thiab khoom noj txom ncauj zoo sib npaug.

Cov teebmeem tsis zoo txaus ntshai

Duane Mellor, tus kws kho mob sau npe thiab tus thawj coj ntawm kev noj zaub mov hauv Aston University Medical School, tau hais tias: "Yog tias tus menyuam mos los yog menyuam tsis muaj zog txaus thiab muaj protein ntau, nws tuaj yeem cuam tshuam rau lawv txoj kev loj hlob. Thiab yog tias lawv cov khoom noj muaj cov iodine tsawg, lossis lawv dhau los ua tsis muaj hlau, lawv lub hlwb kev loj hlob tuaj yeem cuam tshuam tsis zoo thiab txawm tias lawv lub peev xwm kev txawj ntse. Tab sis yog tias kev noj zaub mov tsis muaj vitamin B12, tus me nyuam tuaj yeem tsim cov ntshav ntshav thiab tseem cuam tshuam rau kev loj hlob ntawm nws cov hlab ntsha.

3 cm luv

Ib txoj kev tshawb fawb tau ua xyoo tas los nyob rau hauv kev saib xyuas ntawm University College London, uas suav nrog 187 tus neeg tsis noj nqaij thiab nqaij- thiab cov menyuam noj mis nyuj uas muaj hnub nyoog 5 txog 10 xyoo, pom tias cov menyuam yaus uas ua raws li kev noj zaubmov luv luv los ntawm qhov nruab nrab. ntawm peb centimeters, qhia tias lawv loj hlob qeeb dua piv rau cov me nyuam. Cov txiaj ntsig kuj tau qhia tias cov pob txha pob txha cov ntsiab lus ntawm cov menyuam yaus vegan qis dua cov menyuam yaus, txawm hais tias lawv kuj muaj cov rog tsawg hauv lub cev thiab qis dua cov roj cholesterol.

Hummus thiab txiv ntseej

Pediatric nutritionist Bahe van de Boer qhia, "Nrog rau cov khoom noj muaj txiaj ntsig zoo uas muaj cov carbohydrates thiab cov rog los ntawm cov roj zaub, txiv ntseej butter, avocado thiab lwm yam khoom noj muaj zog xws li chickpeas, uas tuaj yeem ua tau raws li tus menyuam lub zog txhua hnub, ceeb toom tias tsis muaj Ua tib zoo npaj cov kev xav tau Zuag qhia tag nrho lub zog thiab cov khoom noj muaj peev xwm muaj kev noj haus tsis zoo uas cuam tshuam kev loj hlob thiab ua rau muaj kev pheej hmoo ntawm cov zaub mov tsis txaus.

Cov khoom noj khoom haus tseem ceeb

Cov niam txiv kuj yuav tsum tsis txhob quav ntsej cov lus qhia kom siv cov khoom noj khoom haus rau calcium, vitamin D, B12 thiab iodine, thiab suav nrog cov khoom noj uas muaj omega-3s, ua kom cov neeg tsis noj nqaij muaj kev nyab xeeb thaum yug los, vim hais tias "tus me nyuam lub hlwb loj hlob sai heev thaum ntxov xyoo. , yog li kev noj zaub mov txaus yog qhov tseem ceeb los txhawb qhov no. "kev loj hlob ntawm lub hlwb thaum ntxov."

NHS lub vev xaib, hauv kev hloov kho tshiab tshaj tawm thaum Lub Peb Hlis 2020, tau lees paub: Cov mis mos (uas yog raws li nyuj cov mis nyuj lossis tshis mis nyuj) yog tib qho kev xaiv rau cov kua mis rau menyuam yaus hnub nyoog qis dua 12 lub hlis. Soy mis yuav tsum tsuas yog siv rau cov lus qhia kho mob.

Taum, lentils, broccoli thiab txiv nkhaus taw

Dr. Carrie Ruxton, tus kws paub txog kev noj haus rau menyuam yaus hais tias: "Cov neeg laus uas ua raws li kev noj zaub mov vegan yuav tsum ua kom lawv sib xyaw nrog cov protein, piv txwv li noj taum ntau, lentils thiab nplej, tab sis nws tuaj yeem nyuaj rau cov menyuam kom ua tiav qhov no," thaum Dr. Chantal tau sau tseg. Tomlinson, tus kws qhia noj zaub mov ntawm Vegetarian Society of England, sau tseg tias muaj ntau yam khoom noj uas muaj cov khoom noj uas muaj protein ntau, hlau thiab zinc, xws li taum, chickpeas, lentils thiab taum paj, thiab qhov nqus hlau tuaj yeem txhim kho los ntawm suav nrog cov nplua nuj ntawm vitamin C hauv txhua pluas noj, xws li zaub paj, zaub qhwv lossis txiv nkhaus taw.

Cov kab liab uas yuav tsum tsis txhob hla thaum yug menyuam, lawv yog dab tsi?