Yuav Xaiv Cov Khoom Noj Uas Muaj Khoom Noj Muaj Quav Li Cas
Mis nyuj yog ib qho tseem ceeb ntawm cov khoom noj khoom haus uas yooj yim nrhiav tau thiab txhua tus neeg muaj hnub nyoog sib txawv tuaj yeem noj tau. Cov kev xaiv ntawm cov khoom noj mis nyuj hauv khw muaj ntau yam sib txawv: muaj mis nyuj ua kua, mis nyuj hmoov, mis nyuj UHT, mis nyuj pasteurized, mis nyuj fermented zoo li yogurt, thiab mis nyuj uas muaj ntau yam saj ntxiv thiab cov vitamins ntxiv. Vim muaj ntau yam, cov neeg siv khoom feem ntau tsis meej pem txog cov twg muaj txiaj ntsig zoo tiag tiag thiab ua tau raws li lawv xav tau. Tsab xov xwm no tham txog yuav ua li cas xaiv cov khoom noj mis nyuj muaj txiaj ntsig los ntawm kev xav txog cov ntsiab lus ntawm cov khoom noj khoom haus, cov ntawv lo rau ntawm lub thawv, cov kev xav tau ntawm lub cev, thiab cov mob tshwj xeeb.
1. Ua ntej koj yuav tsum nkag siab txog koj cov kev xav tau kev noj haus
Ua ntej xaiv cov khoom noj mis nyuj, thawj kauj ruam yog nkag siab txog koj cov kev xav tau kev noj haus. Txhua tus neeg cov kev xav tau sib txawv nyob ntawm hnub nyoog, qib kev ua ub no, mob nkeeg, thiab lub hom phiaj noj. Feem ntau cov menyuam yaus xav tau lub zog, protein, calcium, thiab vitamin D txaus rau kev loj hlob. Cov tub ntxhais hluas xav tau calcium ntau rau kev loj hlob ntawm cov pob txha. Cov neeg laus xav tau mis nyuj los txhawb lawv cov khoom noj txhua hnub, thaum cov neeg laus nyiam cov khoom uas txhawb nqa pob txha thiab cov leeg nqaij noj qab haus huv nrog kev tswj hwm qab zib thiab rog ntau dua.
Yog tias koj lub hom phiaj yog kom tswj tau qhov hnyav , xaiv cov mis nyuj uas muaj roj tsawg lossis muaj calorie tsawg uas tsis muaj qab zib ntxiv ntau dhau. Yog tias koj xav kom cov leeg nqaij loj hlob, xaiv cov mis nyuj uas muaj protein ntau dua. Lub caij no, rau cov neeg uas tsis haum lactose lossis muaj teeb meem zom zaub mov , cov mis nyuj uas tsis muaj lactose lossis cov khoom noj uas fermented xws li yogurt yuav yog ib qho kev xaiv.
2. Paub cov hom mis nyuj thiab lawv cov yam ntxwv
Kev nkag siab txog qhov sib txawv ntawm cov mis nyuj yuav pab koj xaiv qhov tsim nyog tshaj plaws:
– Mis nyuj uas tau muab tua kom qhuav: raug cua sov rau qhov kub tshwj xeeb kom tua tau cov kab mob phem thaum tseem khaws nws cov saj thiab cov khoom noj muaj txiaj ntsig. Feem ntau nws yuav tsum tau txias thiab muaj lub sijhawm khaws cia luv dua.
– Mis nyuj UHT (Ultra High Temperature): ua kom sov rau qhov kub siab dua kom khaws tau ntev dua thiab tuaj yeem khaws cia rau qhov kub hauv chav ua ntej qhib. Haum rau kev khaws cia txhua hnub.
– Mis hmoov: siv tau yooj yim thiab siv tau ntev. Nws cov khoom noj muaj txiaj ntsig nyob ntawm seb cov txheej txheem thiab cov mis nyuj ua li cas; feem ntau nws muaj cov tshuaj ntxiv.
– Mis nyuj uas tau ua kom qhuav los yog mis nyuj uas tau ua kom qhuav: qee cov dej raug tshem tawm, tab sis qee cov khoom "ua kom qhuav" muaj suab thaj ntau thiab tsis zoo rau kev noj qab haus huv.
– Mis nyuj fermented (yogurt, kefir): muaj cov kab mob zoo uas pab txhawb kev zom zaub mov. Feem ntau yooj yim dua rau kev zom, tab sis yuav tsum xyuam xim rau cov suab thaj hauv yogurt uas muaj ntxhiab tsw qab.
Tsis muaj ib hom mis nyuj twg zoo tshaj plaws rau txhua tus; qhov tseem ceeb yog nws haum rau koj cov kev xav tau kev noj haus thiab koj lub cev mob.
3. Saib daim ntawv lo rau khoom noj khoom haus: tsom mus rau cov khoom tseem ceeb.
Nyeem cov ntawv lo rau khoom noj khoom haus yog ib qho tseem ceeb uas yuav tsum nco ntsoov kom tsis txhob raug dag los ntawm cov lus tshaj tawm. Qee yam uas yuav tsum tau them sai sai rau:
ib. Cov protein
Cov protein yog qhov tseem ceeb rau kev loj hlob, kho cov nqaij, thiab tsim cov leeg nqaij. Feem ntau cov mis nyuj muaj cov protein zoo (ua ke ntawm whey thiab casein). Yog tias koj noj txhua hnub, xaiv cov khoom uas muaj protein txaus rau ib feem. Tsis txhob haus "mis nyuj" uas muaj cov mis nyuj tsawg thiab yog li ntawd cov protein tsawg.
b. Calcium thiab vitamin D
Calcium pab tswj cov pob txha thiab cov hniav kom ntom, thaum vitamin D pab nqus calcium. Cov khoom noj muaj txiaj ntsig zoo yuav tsum muaj ob qho tib si. Ntau cov mis nyuj ntim khoom muaj vitamin D ntxiv rau, tab sis ib txwm xyuas seb puas muaj ntau.
c. Qab zib (ntxiv qab zib)
Ib qho teeb meem loj tshaj plaws ntawm cov khoom noj mis nyuj niaj hnub no yog qhov muaj suab thaj ntau ntxiv, tshwj xeeb tshaj yog hauv cov mis nyuj uas muaj tsw qab, cov mis nyuj qab zib, thiab cov dej haus uas muaj mis nyuj ua. Sim xaiv cov khoom uas muaj suab thaj tsawg lossis tsis muaj suab thaj ntxiv. Mis nyuj tag nrho tseem muaj suab thaj ntuj (lactose), tab sis qhov no txawv ntawm suab thaj ntxiv.
d. Rog
Cov rog hauv mis nyuj pab nqus cov vitamins uas yaj hauv roj xws li A, D, E, thiab K. Txawm li cas los xij, kev xaiv mis nyuj uas muaj roj ntau, roj tsawg, lossis mis nyuj skim yuav tsum tau ua raws li koj cov calories thiab koj cov mob. Yog tias koj muaj roj cholesterol ntau lossis tab tom sim tswj koj qhov hnyav, mis nyuj uas muaj roj tsawg lossis mis nyuj skim yuav yog ib qho kev xaiv. Yog tias koj xav tau zog ntau dua thiab tsis muaj kev txwv tshwj xeeb, koj tuaj yeem siv mis nyuj uas muaj roj ntau.
e. Tag nrho cov calories
Cov calories tseem ceeb rau kev sib npaug ntawm lub zog. Ua tib zoo saib tag nrho cov calories hauv ib qho kev noj thiab kho koj cov khoom noj txhua hnub kom haum. Qee zaum cov khoom uas zoo li "noj qab nyob zoo" yeej muaj calories ntau vim lawv muaj suab thaj thiab rog.
4. Ceev faj txog lo lus "dej haus mis nyuj" thiab cov khoom muaj suab thaj ntau.
Muaj ntau yam khoom muag hauv khw siv cov lus uas zoo li mis nyuj, xws li "dej haus mis nyuj", "mis nyuj uas muaj tsw qab," lossis "dej haus rau kev noj qab haus huv." Tsis yog txhua yam phem, tab sis qee yam muaj mis nyuj tsawg dua thiab muaj suab thaj, tsw qab, lossis cov khoom ntxiv.
Ib qho piv txwv yog mis nyuj qab zib. Cov khoom no feem ntau raug yuam kev rau mis nyuj, txawm hais tias nws muaj suab thaj ntau thiab muaj protein tsawg dua piv rau mis nyuj tag nrho. Mis nyuj qab zib yuav tsum raug suav hais tias yog ib yam khoom qab zib lossis khoom ntxiv, tsis yog siv hloov mis nyuj kom tau raws li qhov xav tau ntawm cov khoom noj khoom haus.
5. Xaiv raws li koj lub cev mob: lactose intolerance thiab allergy
Muaj ib txhia neeg uas tsis kam noj lactose, uas yog qhov nyuaj rau zom lactose, uas ua rau o, raws plab, lossis mob plab. Cov kev daws teeb meem yuav suav nrog:
- mis nyuj uas tsis muaj lactose,
- yogurt/kefir uas feem ntau yooj yim dua rau kev zom;
- xaiv cov khoom me me thiab saib lub cev kam rau siab.
Tsis zoo li lactose intolerance, kev ua xua rau cov protein mis nyuj yog ib qho kev tiv thaiv kab mob thiab yuav tsum tsis txhob noj cov khoom mis nyuj kiag li. Yog tias koj muaj keeb kwm ua xua, nws yog qhov zoo tshaj plaws los sab laj nrog tus kws kho mob kom xaiv lwm txoj hauv kev nyab xeeb.
6. Xav txog cov khoom uas muaj tshuaj ntxiv, tab sis tseem ceeb heev.
Kev ntxiv cov as-ham txhais tau tias ntxiv qee yam khoom noj muaj txiaj ntsig, xws li vitamin D, calcium ntxiv, hlau, lossis omega-3s. Cov khoom muaj cov khoom muaj cov khoom muaj cov khoom muaj txiaj ntsig yuav pab tau, tshwj xeeb tshaj yog tias koj cov khoom noj txhua hnub tsis muaj ntau yam sib txawv. Txawm li cas los xij, ceev faj: kev ntxiv cov khoom tsis ua rau cov khoom noj muaj txiaj ntsig zoo yog tias nws kuj muaj suab thaj thiab calories ntau. Xaiv cov khoom uas muaj cov khoom muaj cov khoom muaj txiaj ntsig uas tsis "them rov qab" los ntawm cov suab thaj ntxiv ntau dhau.
7. Saib cov khoom xyaw: yooj yim dua qhov zoo dua.
Ntxiv rau cov lus qhia txog cov khoom noj khoom haus, xyuas cov npe khoom xyaw. Cov khoom noj mis nyuj zoo feem ntau muaj cov khoom xyaw yooj yim: mis nyuj, tej zaum ntxiv cov vitamins, thiab cov tshuaj stabilizer tsim nyog. Yog tias cov npe khoom xyaw ntev dhau nrog ntau cov khoom qab zib, cov saj, thiab cov xim, rov xav txog dua. Cov khoom qab zib dag kuj yuav tsum tau ceev faj, tshwj xeeb tshaj yog tias noj tas li.
8. Kho kom haum rau kev noj haus thiab kev nyab xeeb ntawm kev khaws cia
Cov mis nyuj uas muaj txiaj ntsig zoo kuj yuav tsum muaj kev nyab xeeb thiab yooj yim rau koj cov kev xav tau. Yog tias koj tsis tshua nyob hauv tsev lossis muaj kev nkag mus rau lub tub yees tsis txaus, cov mis nyuj UHT yuav tsim nyog dua. Yog tias koj nyiam qhov saj tshiab dua thiab tuaj yeem khaws cia rau hauv qhov txias, cov mis nyuj uas tau muab tshuaj tua kab mob tua kab mob yuav yog ib qho kev xaiv. Ua tib zoo saib hnub tas sij hawm, qhov xwm txheej ntawm lub ntim khoom (tsis muaj qhov lwj, xau, lossis pob), thiab cov lus qhia khaws cia tom qab qhib.
9. Xaiv ib qho tsw qab nruab nrab, ces ntxiv koj li yog tias xav tau.
Yog tias koj lossis koj tus menyuam muaj teeb meem haus mis nyuj dawb, xav txog kev xaiv noj qab haus huv dua: xaiv mis nyuj dawb thiab ntxiv cov khoom xyaw ntuj xws li txiv hmab txiv ntoo, me ntsis zib ntab (rau cov hnub nyoog 1 xyoos thiab laus dua), lossis oatmeal. Ua li no, koj tuaj yeem tswj tau cov suab thaj thaum tseem khaws cov txiaj ntsig ntawm mis nyuj.
10. Thaum twg yuav tsum tau sab laj?
Yog tias koj muaj mob xws li ntshav qab zib, mob raum, teeb meem roj hauv cov ntshav, lossis noj zaub mov tshwj xeeb, nws yog qhov zoo tshaj plaws los sab laj nrog koj tus kws kho mob lossis tus kws noj haus txog koj cov kev xaiv mis nyuj. Qee yam mob yuav tsum tau txwv tsis pub noj protein, phosphorus, lossis qab zib, yog li tsis yog txhua yam khoom noj mis nyuj haum.
Xaus
Kev xaiv cov khoom noj muaj txiaj ntsig zoo tsis yog tsuas yog xaiv lub npe nrov lossis lub thawv ntim khoom zoo nkauj xwb. Qhov tseem ceeb yog kev nkag siab txog koj lub cev xav tau dab tsi, txheeb xyuas cov hom mis nyuj, nyeem cov ntawv qhia txog kev noj haus kom zoo, thiab zam cov khoom uas muaj suab thaj ntau thiab tsis muaj mis nyuj ntau. Mis nyuj zoo feem ntau muaj cov protein txaus, calcium thiab vitamin D txaus, tsis muaj suab thaj ntxiv ntau, thiab muaj cov khoom sib xyaw nruab nrab. Yog tias xaiv cov khoom zoo, mis nyuj tuaj yeem yog ib feem tseem ceeb ntawm kev noj zaub mov kom sib npaug los txhawb kev noj qab haus huv ntawm pob txha thiab cov leeg, thiab lub zog txhua hnub.
Yog tias koj xav tau, kuv tuaj yeem kho tsab xov xwm no rau cov neeg tuaj saib tshwj xeeb (piv txwv li, cov niam thiab cov menyuam yaus, cov hluas, cov zaub mov poob phaus , lossis cov neeg laus) thiab ntxiv cov piv txwv ntawm "yuav ua li cas nyeem cov ntawv lo" cov lus pom zoo nrog cov lej tshwj xeeb dua.
