Taw qhia
Khoom noj khoom haus yog ib feem tseem ceeb ntawm peb lub neej. Nws muab cov khoom noj uas tsim nyog thiab lub zog rau peb los ua peb cov dej num txhua hnub. Peb txhua tus muaj cov khoom noj uas peb nyiam, thiab muaj ntau hom zaub mov xaiv los ntawm. Hauv kab lus no, peb yuav tshawb txog 12 hom zaub mov.
Txiv hmab txiv ntoo
Txiv hmab txiv ntoo yog qhov zoo tshaj plaws ntawm cov vitamins thiab fiber. Lawv qab zib thiab qab thiab tuaj nyob rau hauv ntau yam xim thiab tsw. Qee cov txiv hmab txiv ntoo nrov muaj xws li txiv apples, bananas, strawberries, txiv kab ntxwv, thiab txiv hmab.
Apples yog ib qho ntawm cov txiv hmab txiv ntoo uas siv ntau tshaj plaws. Lawv muaj fiber ntau thiab antioxidants, ua rau lawv yog ib qho kev xaiv zoo rau kev noj zaub mov kom zoo.
Txiv tsawb kuj yog cov txiv hmab txiv ntoo nrov. Lawv muaj cov poov tshuaj siab, uas pab tswj cov ntshav siab thiab txhawb lub plawv mob.
Strawberries yog lwm cov txiv hmab txiv ntoo nyiam. Lawv muaj calories tsawg thiab muaj vitamin C, ua rau lawv xaiv zoo rau cov khoom noj txom ncauj.
Txiv kab ntxwv yog qhov zoo ntawm cov vitamin C. Lawv tuaj yeem pab txhawb koj lub cev tiv thaiv kab mob thiab tiv thaiv kab mob khaub thuas thiab mob khaub thuas.
Grapes yog cov txiv hmab txiv ntoo qab uas nplua nuj nyob hauv antioxidants. Lawv tuaj yeem pab tiv thaiv mob qog noj ntshav thiab mob plawv.
Zaub
Zaub yog ib qho tseem ceeb ntawm kev noj qab haus huv. Lawv muaj calories tsawg thiab muaj fiber ntau thiab cov as-ham. Qee cov zaub uas feem ntau noj muaj xws li broccoli, carrots, spinach, thiab peppers.
Broccoli yog cov zaub cruciferous uas muaj fiber ntau thiab vitamin C. Nws tau pom tias yuav pab tiv thaiv kev mob qog noj ntshav thiab txhawb kev mob plawv.
Carrots yog lwm hom zaub. Lawv muaj ntau hauv beta-carotene, uas tuaj yeem pab txhim kho kev pom thiab txhawb kev noj qab haus huv ntawm daim tawv nqaij.
Spinach yog nplooj ntsuab ntsuab uas muaj vitamin K. Nws tuaj yeem pab tiv thaiv kev mob pob txha thiab txhawb kev noj qab haus huv ntawm cov ntshav txhaws.
Kua txob tuaj ntau yam xim thiab muaj vitamin C. Lawv tuaj yeem pab txhim kho kev tiv thaiv kab mob thiab tiv thaiv qog noj ntshav.
Protein
Protein yog qhov tseem ceeb rau kev loj hlob ntawm cov leeg thiab kho. Nws tseem ua lub luag haujlwm tseem ceeb hauv ntau lub zog ntawm tes. Qee qhov zoo tshaj plaws ntawm cov protein muaj xws li nqaij, ntses, qe, thiab taum.
Nqaij yog qhov zoo tshaj plaws ntawm cov protein. Nws muaj tag nrho cov amino acids tseem ceeb uas peb lub cev xav tau. Txawm li cas los xij, nws kuj tseem muaj roj saturated, uas tuaj yeem ua rau peb noj qab haus huv ntau dhau.
Ntses yog lwm qhov zoo tshaj plaws ntawm cov protein. Nws kuj tseem muaj omega -3 fatty acids, uas tuaj yeem pab txhim kho lub plawv thiab txo qhov mob.
Qe yog ib qhov chaw muaj protein ntau. Lawv kuj tseem muaj choline, uas yog qhov tseem ceeb rau lub hlwb ua haujlwm.
Taum yog qhov zoo tshaj plaws ntawm cov protein rau cov neeg tsis noj nqaij thiab vegans. Lawv kuj muaj fiber ntau, uas tuaj yeem pab tswj cov ntshav qab zib.
Cov nplej
Cov nplej yog qhov zoo ntawm cov carbohydrates, uas muab peb lub zog. Qee cov nplej uas siv ntau tshaj plaws suav nrog mov, oats, thiab quinoa.
Rice yog ib qho khoom noj tseem ceeb hauv ntau haiv neeg. Nws muaj cov carbohydrates ntau thiab muab peb lub zog tsim nyog los ua peb cov haujlwm niaj hnub.
Oats yog ib qho kev xaiv noj tshais nrov. Lawv muaj fiber ntau thiab tuaj yeem pab tswj cov ntshav qab zib.
Quinoa yog gluten-dawb nplej uas muaj protein ntau thiab fiber ntau. Nws kuj yog ib qho chaw zoo ntawm cov hlau, uas yog qhov tseem ceeb rau kev tsim cov qe ntshav liab.
Cov mis nyuj
Cov khoom noj mis nyuj yog qhov zoo ntawm calcium, uas yog qhov tseem ceeb rau cov pob txha noj qab haus huv. Qee cov khoom siv mis nyuj feem ntau suav nrog mis nyuj, cheese, thiab yogurt.
Mis yog ib qho chaw zoo ntawm calcium thiab vitamin D. Nws tuaj yeem pab tiv thaiv pob txha thiab txhawb cov pob txha noj qab haus huv.
Cheese yog lwm yam khoom noj siv mis uas nrov. Nws muaj calcium thiab protein ntau thiab tuaj yeem ua rau muaj kev noj qab haus huv ntxiv rau koj cov zaub mov.
Yogurt yog ib qho khoom noj siv mis probiotic uas tuaj yeem pab txhim kho plab hnyuv. Nws kuj tseem muaj cov protein ntau thiab tuaj yeem yog cov khoom noj txom ncauj noj qab haus huv.
Rog
Roj yog ib yam khoom tseem ceeb uas peb lub cev xav tau me me. Qee qhov zoo tshaj plaws ntawm cov rog muaj xws li txiv roj roj, txiv ntseej, thiab noob.
Txiv roj roj yog cov roj noj qab nyob zoo. Nws muaj cov rog monounsaturated, uas tuaj yeem pab txhim kho lub plawv.
Txiv ntseej yog lwm qhov zoo ntawm cov rog rog. Lawv tuaj yeem pab txo qis cov roj cholesterol thiab txo qhov mob.
Noob kuj yog ib qhov zoo ntawm cov rog noj qab haus huv. Lawv muaj omega -3 fatty acids siab, uas tuaj yeem pab txhim kho lub plawv thiab txo qhov mob.
Xaus
Thaum kawg, zaub mov yog ib feem tseem ceeb ntawm peb lub neej. Muaj ntau ntau hom zaub mov xaiv los ntawm, thiab txhua tus muaj nws cov txiaj ntsig tshwj xeeb. Hauv tsab xov xwm no, peb tshawb txog 12 hom zaub mov, suav nrog txiv hmab txiv ntoo, zaub, protein, nplej, mis nyuj, thiab rog. Los ntawm kev sib koom ua ke ntau yam ntawm cov zaub mov no rau hauv peb cov zaub mov, peb tuaj yeem xyuas kom meej tias peb tau txais tag nrho cov khoom tsim nyog los tswj lub neej noj qab haus huv.