Cov Kev Xav Tau Khoom Noj Khoom Haus ntawm Cov Poj Niam Cev Xeeb Tub
Pendahuluuan
Cev xeeb tub yog ib theem tseem ceeb ntawm tus poj niam lub neej. Lub sijhawm no, lub cev ntawm leej niam ua haujlwm hnyav heev tsis yog tsuas yog los tswj nws tus kheej kom noj qab haus huv xwb tab sis kuj los txhawb nqa tus menyuam. kev loj hlob ntawm tus menyuam hauv plab tus menyuam hauv plab uas nws muaj. Yog li ntawd, nws yog ib qho tseem ceeb kom ntseeg tau tias cov poj niam cev xeeb tub tau txais kev noj qab haus huv zoo. Kev noj zaub mov kom txaus thiab tsim nyog tsis yog tsuas yog pab tswj hwm niam txoj kev noj qab haus huv xwb tab sis kuj txhawb nqa kev loj hlob ntawm tus menyuam hauv plab. kev loj hlob thiab kev txhim kho Tsab xov xwm no yuav tham txog qhov tseem ceeb ntawm cov kev xav tau khoom noj khoom haus thaum cev xeeb tub, lawv lub luag haujlwm, thiab cov khoom noj uas tuaj yeem ua tau raws li cov kev xav tau no.
Cov Macronutrients Tseem Ceeb
protein
Protein yog ib qho tseem ceeb ntawm lub cev tib neeg. Thaum cev xeeb tub, cov poj niam uas tsis cev xeeb tub yuav tsum tau noj protein ntau ntxiv li ntawm 25 grams ib hnub. Protein yog qhov tsim nyog rau kev tsim cov nqaij ntawm tus menyuam hauv plab, xws li cov leeg thiab daim tawv nqaij.
Cov khoom noj uas muaj protein: Qe, mis nyuj, ntses, nqaij, txiv ntoo qhuav, thiab cov khoom ua los ntawm taum pauv xws li tofu thiab tempeh.
Carbohydrate
Cov carbohydrates yog lub cev lub zog tseem ceeb. Thaum cev xeeb tub, lub cev xav tau zog ntau dua los txhawb kev loj hlob ntawm tus menyuam hauv plab thiab kev hloov pauv ntawm leej niam lub cev.
Cov khoom noj uas muaj cov carbohydrates: Mov ci, mov, pasta, qos yaj ywm, thiab txiv hmab txiv ntoo thiab zaub.
Lemak
Rog yog qhov tseem ceeb rau kev loj hlob ntawm lub hlwb ntawm tus menyuam hauv plab thiab ua lub zog thaub qab. Cov rog noj qab haus huv xws li omega-3 fatty acids yog qhov tseem ceeb tshwj xeeb thaum cev xeeb tub.
Cov roj noj qab haus huv: Cov ntses rog xws li ntses salmon, avocado, txiv ntoo qhuav, thiab roj txiv roj.
Cov Khoom Noj Tseem Ceeb
Cov kua qaub folic
Folic acid, los yog vitamin B9, yog ib qho ntawm cov as-ham tseem ceeb tshaj plaws thaum cev xeeb tub. Kev tsis txaus folic acid thaum cev xeeb tub ntxov tuaj yeem ua rau muaj teeb meem ntawm cov hlab ntsha hauv lub paj hlwb xws li spina bifida.
Cov chaw muaj folic acid: Cov zaub ntsuab xws li spinach, broccoli, thiab txiv hmab txiv ntoo xws li strawberries thiab txiv kab ntxwv, nrog rau cov tshuaj folic acid.
Hlau
Xav tau hlau los tsim hemoglobin, uas yog ib qho protein nyob rau hauv cov qe ntshav liab uas nqa oxygen thoob plaws lub cev. Thaum cev xeeb tub, leej niam cov ntshav ntim ntau ntxiv, yog li ntawd qhov xav tau hlau kuj nce ntxiv.
Cov khoom noj uas muaj hlau: Nqaij liab, nqaij qaib, nqaij qaib ntxhw, ntses, taum pauv, taum pauv lentils, taum pauv liab, zaub paj ntsuab, thiab cov nplej tag nrho.
Calcium
Calcium yog qhov tseem ceeb rau kev loj hlob ntawm cov pob txha thiab cov hniav ntawm tus menyuam hauv plab. Yog tias leej niam noj calcium tsis txaus, nws lub cev yuav siv calcium los ntawm nws cov pob txha los muab rau tus menyuam hauv plab, uas tuaj yeem ua rau muaj kev pheej hmoo ntawm kev mob pob txha tawg tom qab hauv lub neej.
Cov khoom noj uas muaj calcium: Mis nyuj, cheese, yogurt, tofu, tempeh, thiab zaub ntsuab nplooj.
vitamin D
Vitamin D pab kom cov pob txha nqus tau calcium thiab tseem ceeb rau kev noj qab haus huv ntawm cov pob txha thiab lub cev tiv thaiv kab mob. Vitamin D kuj tseem muaj txiaj ntsig zoo rau kev loj hlob ntawm cov pob txha hauv tus menyuam hauv plab.
Cov chaw muaj vitamin D: Kev raug tshav ntuj, ntses rog, thiab cov khoom noj mis nyuj uas muaj vitamin D ntxiv.
DHA thiab Omega-3
DHA (docosahexaenoic acid) yog ib qho tseem ceeb omega-3 fatty acid uas pom muaj nyob rau hauv ntau lub hlwb ntawm lub cev, tshwj xeeb tshaj yog lub hlwb. DHA yog qhov tseem ceeb rau kev loj hlob ntawm lub hlwb thiab qhov muag ntawm tus menyuam hauv plab.
Cov chaw ntawm DHA thiab omega-3: Cov ntses rog xws li ntses salmon thiab tuna, thiab cov tshuaj ntxiv roj ntses.
Kev Noj Haus Zoo
Pluas Noj Sib Npaug
Kev noj zaub mov kom muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo yog qhov tseem ceeb thaum cev xeeb tub. Qhov no txhais tau tias yuav tsum noj ntau yam khoom noj los ntawm txhua pawg khoom noj kom ntseeg tau tias tau txais cov as-ham txaus thiab ntau yam.
Noj Ntau Zaug Hauv Cov Khoom Me Me
Thaum cev xeeb tub, kev hloov pauv ntawm cov tshuaj hormones tuaj yeem ua rau xeev siab thiab ntuav, tshwj xeeb tshaj yog nyob rau thawj peb lub hlis ntawm cev xeeb tub. Kev noj zaub mov me me thiab noj ntau zaus tuaj yeem pab txo qhov teeb meem no.
Kev haus dej
Dej yog qhov tseem ceeb rau txoj sia, tshwj xeeb tshaj yog thaum cev xeeb tub. Cov kua dej pab nqus cov as-ham thiab tshem tawm cov tshuaj lom tawm ntawm lub cev. Niam cev xeeb tub Nws raug pom zoo kom haus tsawg kawg 8 khob dej ib hnub.
Cov Khoom Noj Khoom Haus Ntxiv
Txawm hais tias kev noj zaub mov kom sib npaug tuaj yeem muab tau feem ntau ntawm cov kev xav tau ntawm cov khoom noj khoom haus, qee qhov niam cev xeeb tub tej zaum yuav xav tau cov tshuaj ntxiv. Cov tshuaj ntxiv uas feem ntau pom zoo muaj xws li folic acid, hlau, calcium, thiab vitamin D. Ua ntej pib noj cov tshuaj ntxiv, nws yog ib qho tseem ceeb uas yuav tsum sab laj nrog kws kho mob lossis kws noj haus.
Cov Kev Xav Tshwj Xeeb
Cov neeg tsis noj nqaij los yog cov neeg tsis noj nqaij
Niam cev xeeb tub Cov neeg noj zaub xwb los yog cov neeg tsis noj nqaij yuav tsum ceev faj kom lawv tau txais cov protein, hlau, calcium, vitamin B12, thiab omega-3s txaus. Cov khoom noj uas cov neeg noj zaub xwb tau txais cov as-ham no suav nrog tofu, tempeh, txiv ntoo qhuav, zaub nplooj ntsuab, cov nplej tag nrho, thiab cov khoom noj uas muaj cov tshuaj ntxiv.
Kev Tsis Haum Lactose
Niam cev xeeb tub Cov neeg uas tsis tuaj yeem noj cov khoom noj mis nyuj vim yog tsis haum lactose tuaj yeem nrhiav lwm cov khoom noj uas muaj calcium xws li mis nyuj taum pauv, txiv ntseej, thiab zaub ntsuab.
Kab mob ntshav qab zib thaum cev xeeb tub
Yog tias cov poj niam cev xeeb tub uas tau kuaj pom tias muaj mob ntshav qab zib thaum cev xeeb tub, lawv yuav tsum ua raws li kev noj zaub mov tshwj xeeb uas tsis muaj qab zib thiab cov carbohydrates yooj yim kom cov ntshav qab zib ruaj khov.
Kev kaw
Xyuas kom meej tias cov kev xav tau kev noj haus tau raws li lub sijhawm Cev xeeb tub yog ib txoj hauv kev zoo tshaj plaws los txhawb kev noj qab haus huv ntawm leej niam. thiab kev loj hlob zoo tshaj plaws ntawm tus menyuam hauv plab. Kev noj ntau yam khoom noj muaj txiaj ntsig zoo thiab kev noj zaub mov kom zoo yog qhov tseem ceeb. Tsis txhob yig mus ntsib kws kho mob, xws li kws kho mob lossis kws noj zaub mov kom tau cov lus qhia tshwj xeeb thiab haum rau koj tus kheej. Kev noj qab haus huv ntawm niam thiab menyuam hauv plab yog kev nqis peev mus tas li, thiab kev ua kom tau raws li qhov xav tau ntawm kev noj zaub mov yog thawj kauj ruam tseem ceeb rau kev ua tiav lub hom phiaj ntawd.
