Xya qhov noj tsis zoo uas tuaj yeem coj koj noj qab haus huv

2024 Tus sau: Seth Attwood | [email protected]. Kawg hloov kho: 2023-12-16 16:06

Qhov no "tuag xya" zoo li cas? Tag nrho koj " yeeb ncuab" nyob rau hauv daim ntawv teev npe no.

7. Cov dej qab zib

Cov dej qab zib tuaj yeem ua rau cov ntshav qab zib ntau ntxiv nrog tsawg lossis tsis muaj zaub mov noj. Lub luag haujlwm rau 7.4% ntawm cov neeg tuag los ntawm lub plawv nres, mob stroke thiab ntshav qab zib. Cov pawg no suav nrog cov kaus poom ntawm cola, kua txiv hmab txiv ntoo nrog ntxiv qab zib, dej haus kis las, haus dej haus, milkshakes nrog additives, thiab txawm tias tsis tu ncua tshuaj yej thiab kas fes yog tias koj haus cov suab thaj.

Yuav ua li cas: Hloov cov dej qab zib thaum noj su nrog cov dej huv huv, hla tshuaj yej thiab kas fes nrog qab zib, thiab siv cov txiv hmab txiv ntoo los yog cov txiv hmab txiv ntoo es tsis txhob siv cov phoov hauv milkshakes. Qhov tseem ceeb tshaj plaws yog tsis hloov "awl rau xab npum", hloov ntawm qab zib mus rau cov khoom qab zib (lawv tsuas yog ua kom qab los noj mov thiab ua rau koj noj ntau dua).

6. Tsis muaj txiv hmab txiv ntoo

Tsis muaj txiv hmab txiv ntoo yog lub luag haujlwm rau 7.5% ntawm cov neeg tuag. Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv (World Health Organization) pom zoo kom txhua leej txhua tus noj tsawg kawg 5 servings (kwv yees li 400 g) txiv hmab txiv ntoo thiab zaub ib hnub twg. Ib qho kev pabcuam yog, piv txwv li, ib lub txiv apple, txiv duaj, lossis ib txhais tes ntawm strawberries. Raws li kev txheeb cais, tsuas yog 9% ntawm peb cov neeg sib tw noj zaub thiab txiv hmab txiv ntoo txaus.

Yuav ua li cas: ntxiv ib lub txiv apples, txiv tsawb, ib txhais tes ntawm cov txiv hmab txiv ntoo tshiab lossis khov rau noj tshais, noj cov txiv kab ntxwv tiag tiag es tsis txhob siv cov kua txiv kab ntxwv los ntawm lub hnab, "khoom noj txom ncauj" ntawm cov txiv hmab txiv ntoo, tsis yog ncuav qab zib lossis yob.

5. Tsis muaj zaub

Txhua yam yog tseeb: zaub tshiab yog kim, tshwj xeeb tshaj yog nyob rau lub caij ntuj no. Tab sis nws yog tsis yooj yim sua yam tsis muaj lawv. Tsis muaj zaub tshiab yog qhov ua txhaum rau 7.5% ntawm cov neeg tuag.

Yuav ua li cas: xaiv zaub raws caij nyoog (piv txwv li, lub caij ntuj sov - txiv lws suav, dib, kua txob, thiab lub caij ntuj no - zaub qhwv, carrots, taub dag), ntxiv tshuaj ntsuab tshiab rau koj cov zaub mov, uas koj tuaj yeem yuav lossis loj hlob ntawm windowsill., thiab nyob rau lub caij ntuj no siv cov zaub khov uas pheej yig dua li cov tshiab.

4. Tsis muaj omega-3-unsaturated fatty acids

Acids nrog lub npe ntev thiab nyuaj no muaj nyob hauv cov ntses rog (salmon, trout, tuna, sardine, mackerel). Tsis xav tsis thoob cov neeg hauv paus txawm ntawm Greenland, uas noj ntses tshaj plaws hauv ntiaj teb, yuav luag tsis paub txog kab mob plawv. Tsis tas li ntawd, omega-3 fatty acids yog lub luag haujlwm rau kev noj qab haus huv ntawm daim tawv nqaij, lub zog thiab kev zoo nkauj ntawm cov plaub hau thiab rau tes. Omega-3 deficiency yog lub luag haujlwm rau 7.8% ntawm cov neeg tuag.

Yuav ua li cas: Kom txuag tau nyiaj, yuav cov ntses khov es tsis txhob chilled. Ib qho kev pab zoo yog cov zaub mov hauv kaus poom hauv nws cov kua txiv hmab txiv ntoo lossis hauv cov roj, qhov tseem ceeb tshaj plaws yog lawv tau ua nyob ze ntawm thaj chaw nuv ntses, thiab tsis yog 1000 km ntawm lub hiav txwv ze tshaj plaws. Yog tias koj ntxub txawm tias tsis hnov tsw ntawm ntses, tsis txhob poob siab: omega-3 fatty acids muaj nyob rau hauv walnuts, flaxseeds, taub dag noob, txiv roj roj, asparagus, thiab taum.

3. Cov nqaij ua tiav

Tej zaum koj tau hnov tias cov hnyuv ntxwm, hnyuv ntxwm, nqaij npua, cov nqaij haus luam yeeb muaj teeb meem heev. Cov khoom siv nqaij ua tiav yog lub luag haujlwm rau 8.2% ntawm cov neeg tuag. Qhov tseeb yog tias lawv muaj ntau ntsev thiab nitrites. Raws li WHO, yog tias koj noj tsuas yog 50 g ntawm cov nqaij ua tiav txhua hnub, qhov no ua rau muaj kev pheej hmoo ntawm mob qog noj ntshav thiab qee qhov mob qog noj ntshav los ntawm 18%.

Yuav ua li cas: Hloov cov hnyuv ntxwm thiab hnyuv ntxwm, nws yog qhov zoo dua los noj nqaij qaib mis lossis qaib cov txwv ci hauv qhov cub (los ntawm txoj kev, ib qho kev xaiv zoo rau lub qhaub cij).

2. Tsis muaj txiv ntseej thiab noob hauv zaub mov

Yog tias tib neeg noj txiv ntoo thiab noob ntau dua, 8.5% ntawm kev tuag yuav raug zam. Txiv ntseej thiab noob yog lub tsev khaws khoom ntawm cov vitamins thiab microelements. Walnuts muaj ntau cov poov tshuaj, magnesium thiab iodine, hazelnuts muaj B vitamins thiab folic acid, almonds muaj phosphorus, magnesium, hlau, tooj liab, sunflower noob muaj magnesium, vitamins E thiab D.

Yuav ua li cas: Koj tsis tas yuav khiav thiab yuav ib lub hnab ntawm cov txiv ntoo, nco ntsoov, lawv tsis tsuas yog noj qab haus huv, tab sis kuj muaj calorie ntau ntau. Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws, noj 30-50 g (ib txhais tes me me) ntawm txiv ntoo ib hnub.

1. Ntau ntsev

Ntawm no los tus yeej! Cov ntsev ntau dhau yog qhov txaus ntshai "killer", uas nws lub siab xav yuav luag 10% ntawm kev tuag. Cov ntsev ntau dhau ua rau cov kua dej hauv lub cev, ua rau muaj kev ntxhov siab ntau dua rau lub plawv thiab lub raum. Raws li WHO cov lus pom zoo, cov neeg laus thiab menyuam yaus hnub nyoog qis dua 7 xyoos yuav tsum haus tsis pub ntau tshaj 5 g ntawm ntsev ib hnub (ib teaspoon). Tsis txhob hnov qab tias, ntxiv rau ntsev hauv cov tais diav hauv tsev, tseem muaj cov qhob cij, cov kua ntses, cov khoom ci, cov khoom ua tiav, thiab txhawm rau ua kom lawv cov txee lub neej, cov tuam txhab tsis skimp rau ntsev.

Yuav ua li cas: Pib los ntawm kev txiav rov qab ntawm herring, pickles, thiab lwm cov kaus poom zaub kom tsawg kawg nkaus. Thaum npaj zaub mov, sim siv cov txuj lom ntau dua es tsis txhob ntsev. Lub qab ntsev yog txhim kho los ntawm qaub, yog li txawm tias me ntsis ntsev zaub xam lav yuav saj zoo dua nrog txiv qaub kua txiv thiab tshuaj ntsuab tshiab, thiab nqaij nrog txiv apples los yog lingonberry sauce.