Muaj peev xwm ib tug neeg tsis noj nqaij ua phem rau tus menyuam

Nws ntseeg tau tias kev txwv nyob rau ntau yam khoom noj yog cov muaj feem cuam tshuam. Txog rau hnub tim, tsis muaj ib yam khoom uas txhua tus as-ham yuav yog, yog li nws yog qhov tsim nyog rau tib neeg muaj sia. Hauv qhov no, cov kws tshaj lij pom zoo kom cov zaub mov ntawm cov menyuam yaus, thiab nws tau tas sib xws nrog cov nqaij muaj rog tsawg. Tsis tas li ntawd, nws ntseeg tias yog vegan lossis

Rightly tau npaj, lawv zoo kawg nkaus haum rau ob tus niam muaj sia ntawm GW thiab cov menyuam yaus. Tsuas yog nyob ntawm no xws li ib qho kev xav, muaj ntau tus pediatricians tsis koom.

Kev kho cov menyuam cov zaub mov noj, uas yuav raug sau ua noj - qhov no yog qhov ua tau haujlwm tsis raug, txij li qhov kev xav tau ntawm cov as-asses nyob ntawm lub hnub nyoog.

Yog li no hnub no kuv xav tau nrog cov lus nug no thiab tshawb pom cov teeb meem dab tsi uas yog ntawm cov niam txiv, uas nws tus me nyuam ua zaub tsis taus.

Noj haus rau cov menyuam yaus hnub nyoog qis dua peb xyoos

Hais txog cov tsis quav ntsej thiab ua li cas, nws yog ib qho tsim nyog yuav tau noj, nws tau paub hauv 90s lub xyoo pua XX. Tom qab ntawd, lub zej zog kws tshawb fawb tau pib kawm cov teeb meem no kom meej. Nyob rau hauv lub sijhawm 80s tau, cov kws tshawb fawb los ntawm Britain tau raug tshuaj xyuas los ntawm cov menyuam yaus hnub nyoog qis dua 3 xyoos uas ua raws li kev noj zaub mov zoo. Ntau tus menyuam loj hlob noj qab nyob zoo, tab sis lawv qhov siab thiab qhov hnyav tau tsawg dua li cov phooj ywg. Tag nrho cov khoom noj muaj kev ua tib zoo npaj tau zoo, tab sis tseem, cov menyuam tsis tuaj yeem tau txais vitamins B2 thiab B12.

Rau cov menyuam yaus uas nws lub hnub nyoog tshaj li ib nrab xyoo, kev tsim cov hlau yuav tsum yog los ntawm cov khoom lag luam enriched.

Lub hauv paus ntawm cov protein rau cov neeg tsis noj nqaij yog:

• peas;
• Nougat;
• Tofu cheese;
• mis nyuj lossis kua qaub yogurt;
• taum;
• Lentil.

Cov xwm txheej dab tsi yuav tsum tau coj mus rau hauv tus account yog tias koj tab tom npaj zaub mov noj rau tus menyuam-vegan:

• Ib qho tseem ceeb luv luv ntawm cov khoom noj muaj txiaj ntsig tsim nyog rau lub cev. Muaj cov zaub mov tsis noj nqaij yog tsim los rau cov neeg laus, thiab tsis txhob foob tus me nyuam. Yeej, txhua tus vegans sim noj cov khoom lag luam uas muaj roj tsawg, cov tawv nqaij uas tau puv plab. Yog li, koj tuaj yeem muaj kev xav tias lub siab satiety thiab nyob rau tib lub sijhawm tsis txhob overeat. Tab sis tus me nyuam me muaj plab nrog qhov siab tshaj plaws ntawm 300 ml! Vim tias cov khoom muaj calorie tsawg, cov menyuam muaj tsawg dua cov calories uas tau muab tso rau lawv lub hnub nyoog. Yuav kom tsis txhob muaj cov xwm txheej zoo li no, nws yog ib qho tsim nyog uas tus menyuam muaj peb pluas noj loj thiab tsawg kawg yog 2 yam khoom noj txom ncauj. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov menyuam yaus hnub nyoog qis dua 2 xyoos yuav tsum noj cov zaub mov muaj roj, thiab lawv tsis tuaj yeem raug txwv nyob rau hauv cov rog. Tsis muaj kev cia siab rau cov kev xaiv Degreasing, vim nws tsis yog txhua yam ntawm cov menyuam yaus kev loj hlob cov kab ke xav tau.
• Cov menyuam tsis nyiam cov khoom lag luam feem ntau. Yuav luag txhua cov zaub mov nqaij tsis nqaij yog ua raws ntau haiv neeg. Yog tias tus menyuam nyiam tshwj xeeb txiv apples thiab zaub qhwv, tab sis txhua yam khoom muaj cov khoom siv uas tsim nyog rau kev txhim kho lub tsev uas tsim nyog thiab kev txhim kho zoo ntawm Tag nrho cov kab mob. Yog tias tus me nyuam pub mis ua tib zoo saib xyuas cov niam txiv, yog cov txheej txheem uas yog pom los ntawm cov neeg tshwj xeeb, tom qab ntawd ib qho kev rau txim loj yog qhov tsawg. Tau kawg, kev noj haus ntawm cov menyuam yaus yog txawv, thiab feem ntau lawv tau zoo.

Cov niam txiv yuav tsum qhia cov lus qhia rau lawv cov yeeb yam, kom nkag siab yuav ua li cas tsa tus menyuam tsis noj nqaij, ua ntu zus rau cov vitamins thiab ua raws txhua yam kev pom zoo. Hauv kev ua raws li txhua qhov tsim nyog rau kev rau txim loj, yuav tsis muaj kev ua neej zoo li no. Nyob rau hauv txhua rooj plaub, nws yog ib qho tsim nyog los tswj txhua yam thiab mus ze rau cov neeg tsis noj nqaij yuav tsum tau ua kom paub tseeb li sai tau.

Tus neeg tsis noj nqaij ua noj rau cov tub ntxhais kawm ntawv thiab cov neeg hluas

Thaum xaus ntawm lub xyoo pua XX, cov kws tshawb fawb txaus siab rau lub xeev ntawm kev noj qab haus huv ntawm 82 tus neeg hluas uas tau ua rau cov neeg tsis quav ntsej. Cov kws tshaj lij ntawm kev tshawb fawb tau tuaj rau qhov xaus tias txhua tus menyuam tab tom tsim kom zoo kawg nkaus. Tsuas yog qee cov tsev kawm ntawv tau me me thiab tsis muaj zog, piv rau cov phooj ywg. Tab sis, raws li cov txiaj ntsig tau txais, nws yog tsis yooj yim sua kom unambiguously lees tias wahan me nyuam yuav paub tseeb tias yuag thiab tsis muaj zog.

Cov khoom noj rau cov menyuam tsis noj nqaij tuaj yeem muaj hnub nyoog, yog tias lawv qhov hnyav tsis qis dua li 15 feem pua. Yog tias muaj qhov ntsuas hauv me nyuam hauv qab no, nws yog ib qho tsim nyog los sab laj nrog tus kws tshaj lij txog kev ruaj ntseg ntawm cov kev noj haus no.

Nws hloov tawm tias ib tug neeg tsis noj nqaij rau cov hais mav ntawm lub hnub nyoog kawm ntawv muaj nws qhov zoo thiab kev zoo. Tab sis ntau tus kws tshawb nrhiav ua raws li cov kev xav uas tus hluas dua tus menyuam yaus dua li tus menyuam thiab kev pheej hmoo ntawm lub cev uas yuav tsis yog cov vitamins, muaj nce ntxiv. Tab sis qhov no tsis txhais tau tias cov zaub mov vegan tsis tas yuav tswj tau. Tsis yog, txhua tus hluas-vegan cov zaub mov nkag yuav tsum tau npaj ua tib zoo npaj kom txhim kho cov khoom muaj sia ntawm cov txiv neej uas tsim nyog.

Qhov koj yuav tsum paub cov niam txiv

Yog koj xav kom ib tug me nyuam noj zaub mov noj xwb, ces nws cov zaub mov yuav tsum tau xav kom meej. Nws yuav tsum nco ntsoov tias cov tub hluas ntxhais hluas yuav tsum noj ib qho khoom noj kom lub cev muaj txiaj ntsig zoo ntawm cov vitamins thiab cov minerals txaus rau kev loj hlob ib txwm thiab kev loj hlob.

• Rog amino acids. Txawm hais tias muaj qhov tseeb tias nyob rau hauv ib tug neeg tsis noj nqaij noj ntau ntau ntawm cov amino acids muaj ntau, lub cev yuav tsum tau txais omega-3. Omega txaus-3 yog nyob rau hauv linen roj, walnuts, taum pauv.
• Protein. Tsis txhob hnov ​​qab tias cov me nyuam yaus yuav tsum loj tuaj, thiab hauv cov zaub mov muaj protein ntau. Nws yog ib qho tsim nyog yuav ua kev sib txuas ua ke ntau yam khoom, kom tus menyuam tau nyab xeeb tag nrho los ntawm cov amino acids tsim nyog. Ntxiv cov khoom noj siv mis thiab kua yees rau kev noj haus, thiab cov teeb meem yuav daws.
• Hlau. Nco ntsoov tias cov hluas-vegans yog yuav rau Iron-ntug. Txhawm rau tiv thaiv kev rau txim loj, txhua cov hlau los ntawm cov khoom lag luam cog yuav tsum tau zoo siv. Rau qhov no nws yog qhov tsim nyog uas tus me nyuam coj cov khoom lag luam, uas muaj ascorbic acid.
• Calcium. Tau txais calcium tshwm sim yog tus me nyuam noj mis nyuj cov khoom lag luam. Yog tias mis nyuj tsis raug cais tawm ntawm cov khoom noj, ces nws yog qhov tsim nyog los siv ntau yam dej haus lossis flakes uas yog enriched nrog cov as-ham.
• Vitamin D. Rau cov menyuam yaus hnub nyoog qis dua 1, tus nqi pom zoo ntawm vitamin D yog 15 μg. Hauv kev noj haus, nws yog ib qho tsim nyog los suav cov ntses muaj roj, mis.

Vitamin B12 nyob rau hauv vegan noj zaub mov yog kiag li. Cov vitamin no tsuas muaj nyob hauv cov khoom tsiaj.

Thiab tau txais nws cov neeg tsis muaj tshuaj tsuas yog los ntawm kua mis roj taum, nrog rau ntawm cov vitamin tshwj xeeb.

Puas yog nws yuav tsum rau cov menyuam yaus uas tuav cov neeg tsis noj nqaij, ua kev sim rau cov vitamins

Coob leej niam txiv sim ua kom ntshav vitamins nyob rau hauv kev tswj hwm, dhau qhov kev tshuaj xyuas kom tsim nyog. Txawm li cas los xij, nws tsis tas yuav tsum ua cov txheej txheem zoo li no.

Txog kev kuaj mob ntawm cov menyuam yaus, nws yog qhov tsim nyog los xa tsuas yog nyob rau hauv cov neeg ua haujlwm kho mob tsis ntseeg tias muaj cov vitamins txaus nyob hauv tus menyuam lub cev. Yog li ntawd, koj tsis tas yuav tsum tau tshuaj xyuas ib txwm tsis muaj kev xaiv tus kws kho mob.

Qho kawg

Tsis muaj cov contraindications thiab cov nyom mus rau cov neeg tsis noj nqaij tsis noj nqaij. Ib qho ntxiv, muaj cov kev tshawb fawb uas qhia tau tias cov txiaj ntsig ntawm kev noj zaub mov zoo li no. Cov neeg uas muaj kev sib tw pom cov kev noj zaub mov kom zoo nkauj tsis raug kev txom nyem rog, lawv tsis muaj kab mob plawv, tsis muaj ntshav qab zib thiab ntshav qab zib.