Cov zaub mov no tsim nyog rau cov poj niam cev xeeb tub, tshwj xeeb tshaj yog nyob rau lub caij ntuj sov

Cov zaub mov no tsim nyog rau cov poj niam cev xeeb tub, tshwj xeeb tshaj yog nyob rau lub caij ntuj sov

Txawm li cas los xij, tsis hais lub caij twg, cov niam uas muaj kev cia siab feem ntau yuav ceev faj txog yam lawv noj thaum lawv cev xeeb tub. Feem ntau, kev noj zaub mov zoo yog qhov tseem ceeb thaum lub sijhawm no ntawm lub neej, ntxiv rau qhov uas tus menyuam mos tau txais tag nrho cov as-ham uas leej niam noj thaum nws nyob hauv niam plab. Yog li ntawd, nws ib txwm muaj txiaj ntsig zoo rau cov poj niam cev xeeb tub kom tau txais kev kawm txog kev noj qab haus huv, raws li tau tshaj tawm los ntawm HealthShots.

5 yam khoom noj tseem ceeb

Tus niam yuav tsum tsom ntsoov rau nws txoj kev ua neej thaum cev xeeb tub los txhawb kev loj hlob ntawm tus menyuam. Nws yog ib qho tseem ceeb tshwj xeeb tshaj yog thaum lub caij ntuj sov thaum ntau tus nyiam noj tsawg dua thiab muaj feem ntau ntawm lub cev qhuav dej, uas tuaj yeem cuam tshuam rau tus menyuam txoj kev noj qab haus huv. Tus poj niam cev xeeb tub yuav tsum tau ceev faj ntxiv nrog rau nws cov zaub mov kom muaj kev nyab xeeb xeeb tub kom tiv thaiv lub caij ntuj sov, raws li hauv qab no:

1. Zaub

Zaub xws li spinach, cabbage, thiab broccoli yog nplua nuj nyob rau hauv cov as-ham tseem ceeb xws li folic acid, hlau, thiab calcium. Folic acid yog qhov tseem ceeb rau kev loj hlob ntawm tus menyuam hauv plab, tshwj xeeb tshaj yog nyob rau theem pib ntawm cev xeeb tub, thiab tuaj yeem pab txo qis kev pheej hmoo ntawm kev yug menyuam. Hlau kuj tseem ceeb rau kev tsim cov qe ntshav liab thiab pab tiv thaiv kab mob ntshav qab zib thaum cev xeeb tub, thaum calcium tseem ceeb rau kev loj hlob ntawm cov pob txha hauv plab.

2. Txiv hmab txiv ntoo

Txiv hmab txiv ntoo xws li txiv kab ntxwv, berries, txiv tsawb, txiv apples, thiab pears muab cov vitamins thiab minerals tseem ceeb, suav nrog vitamin C, potassium, thiab fiber. Vitamin C pab txhawb kev nqus hlau thiab txhawb lub cev tiv thaiv kab mob noj qab haus huv, thaum poov tshuaj tseem ceeb rau kev tswj ntshav siab thiab kua dej sib npaug hauv lub cev.

3. Lean protein

Lean protein qhov chaw xws li nqaij qaib, ntses, qaib ntxhw, thiab taum paj muab cov khoom noj tseem ceeb xws li hlau, zinc, thiab vitamin B12. Hlau yog qhov tseem ceeb rau kev loj hlob ntawm tus menyuam hauv plab thiab kev loj hlob, thaum zinc ua lub luag haujlwm tseem ceeb rau kev tiv thaiv menyuam hauv plab thiab kev loj hlob ntawm tes. Txawm hais tias vitamin B12 tseem ceeb rau kev loj hlob ntawm lub paj hlwb thiab paj hlwb.

4. Cov nplej tag nrho

Cov nplej tag nrho, xws li nplej xim av, quinoa thiab cov qhob cij tag nrho, muab cov carbohydrates thiab fiber ntau. Cov carbohydrates yooj yim yog qhov zoo ntawm lub zog thiab tuaj yeem pab tswj cov ntshav qab zib, thaum fiber ntau pab tiv thaiv cem quav thiab txhawb kev zom zaub mov zoo.

5. Ceev thiab noob

Cov txiv ntoo thiab cov noob, xws li almonds, walnuts, chia noob, thiab flaxseeds, muab cov rog noj qab haus huv, protein, thiab cov khoom noj tseem ceeb xws li vitamin E thiab magnesium. Kev noj qab haus huv cov rog tuaj yeem pab txhawb kev loj hlob ntawm tus menyuam hauv plab, thaum vitamin E tseem ceeb rau kev loj hlob ntawm tus menyuam hauv plab thiab kev loj hlob. Magnesium tuaj yeem pab tswj cov ntshav siab thiab txhawb kev noj qab haus huv cov leeg thiab paj hlwb.

Cov kws tshaj lij pom zoo kom koj ua raws li cov lus qhia hauv qab no kom muaj kev nyab xeeb xeeb menyuam:
• Hnav cov khaub ncaws zoo thiab xoob
• Haus dej kom ntau kom lub cev muaj dej
• Kev tawm dag zog raws li kev saib xyuas ntawm tus kws paub txog kev tawm dag zog
• Tsis txhob raug tshav ntuj ncaj qha
• Tsom ntsoov rau kev noj zaub mov zoo xwb
• Saib xyuas ob txhais ceg thiab ko taw thiab nco ntsoov o
• Tau pw tsaug zog zoo
• Zam kev ntxhov siab
• Tsis txhob mus sab nraum zoov thaum lub sij hawm kub

Thiab thoob plaws hauv lub cev xeeb tub, yog tias pom muaj kev hloov pauv txawv txav lossis tus poj niam cev xeeb tub raug kev txom nyem los ntawm ib qho teeb meem, nws yuav tsum sab laj nrog tus kws kho mob tam sim ntawd.

Kev kwv yees rau xyoo 2023 raws li koj lub zog hom