Raws li niam-yuav-ua, koj tsis khoom npaj, npaj, thiab ntsib qee qhov kev hloov pauv lub cev zoo nkauj. Nws yog qhov yooj yim kom ntes tau cua daj cua dub thiab tsis nco qab txog khoom noj khoom haus! Muaj cov khoom noj tshwj xeeb thiab cov vitamins uas koj thiab koj tus menyuam tsim kho xav tau txhua hnub, tab sis koj xaiv cov zaub mov twg? Koj xav tau ntau npaum li cas? Peb nyob ntawm no los pab. Txhawm rau kawm txog qee yam khoom noj tseem ceeb tshaj plaws rau suav nrog hauv koj cov zaub mov noj, txheeb xyuas peb cov npe yooj yim hauv qab no.
Cov kauj ruam
Txoj Kev 1 ntawm 12: Noj 5 veggies txhua hnub
Kauj Ruam 1. Cov veggies sib txawv muaj cov as -ham sib txawv, yog li noj ntau yam
Veggies yog cov khoom noj muaj txiaj ntsig-ntom thiab tseem ceeb heev rau kev noj qab haus huv cev xeeb tub. Cov veggies tshiab muaj txiaj ntsig zoo tshaj plaws, tab sis khov los yog cov kaus poom veggies (tsis ntxiv ntsev) yog qhov zoo heev, ib yam! 1 tus qauv noj veggies = ½ khob (75 g). Koj yeej tsis tuaj yeem yuam kev nrog kev xaiv, tab sis kev xaiv zoo suav nrog:
- Broccoli
- Carrots
- Pob kws
- Txiv lws suav
- Cov zaub xws li taum pauv, taum pauv, thiab taum pauv
- Cov nplooj ntsuab zoo li zaub ntsuab, zaub ntsuab, zaub ntsuab, thiab Swiss chard
Txoj Kev 2 ntawm 12: Npaj rau 3-4 pluas noj nqaij ntshiv ib hnub
Kauj Ruam 1. Cov nqaij ntshiv yog nplua nuj nyob hauv cov as -ham xws li protein, vitamins B, thiab hlau
Cov as -ham no tseem ceeb heev rau koj tus menyuam loj hlob. Txiav nqaij qaib, nqaij nyuj, nqaij npuas, thiab tshis yog txhua qhov kev xaiv zoo, yog li mus nrog yam koj nyiam. Ob peb yam yuav tsum nco ntsoov:
- 1 noj = 65 txog 80g (nyob ntawm cov nqaij).
- Ua noj nqaij txhua txoj kev hla mus. Tsis txhob noj cov nqaij uas tsis tshua muaj thiab tsis qab vim lawv muaj cov kab mob txaus ntshai xws li E. coli, Salmonella, thiab Toxoplasma gondii uas tuaj yeem ua rau koj mob hnyav.
- Ua kom sov/rov ua cov dev kub thiab xa cov nqaij kom txog thaum ua kom sov (li 165 ° F (74 ° C))-txawm tias lub pob hais tias tau npaj ua ntej. Cov nqaij no yuav muaj cov kab mob phem hu ua Listeria uas tuaj yeem ua rau koj thiab koj tus menyuam hauv plab muaj kev pheej hmoo. Cua sov cov nqaij kom raug tua cov kab mob.
- Yog tias koj yog neeg tsis noj nqaij lossis neeg tsis noj nqaij, nco ntsoov tias koj tau txais cov protein ntau txaus los ntawm cov nqaij tsis yog. Koj yuav tsum tau noj kwv yees li 60 grams protein ib hnub.
- Ntxuav cov laug cam, tais diav, thiab tais diav uas cuam tshuam nrog nqaij nyoos kom huv nrog dej sov, xab npum.
Txoj Kev 3 ntawm 12: Siv 8 plhom ntawm cov nplej txhua hnub
Kauj Ruam 1. Cov nplej tag nrho muab cov carbohydrates, fiber, thiab cov as -ham tseem ceeb
Cov qhob cij, cereals, thiab pastas ua nrog hmoov nplej tag nrho yog koj qhov kev xaiv zoo tshaj. Cov nplej xim av, tag nrho cov pob kws nplej, ntxiv dag zog rau cov nplej, thiab cov nplej tag nrho tortillas kuj zoo kawg thiab. Lub hom phiaj rau 8 pluas mov ntawm cov nplej ib hnub. Kev pabcuam qhov ntau thiab tsawg sib txawv, tab sis ntawm no yog qee qhov uas:
- 1 daim (40 g) ntawm qhob cij tag nrho
- ½ khob (75-120 g) ntawm cov nplej siav, pasta, noodles, barley, buckwheat, lossis quinoa
- ½ khob (120 g) ntawm oatmeal siav
- 2/3 khob (30g) ntawm cov nplej nplej txhuv nplej
Txoj Kev 4 ntawm 12: Noj 2 ½ rau 3 pluas noj mis nyuj ib hnub
Kauj Ruam 1. Mis, mis nyuj, thiab cheese yog cov uas muaj calcium zoo heev
Calcium yog ib qho tseem ceeb tshaj plaws rau cov poj niam cev xeeb tub. Cov rog tsawg thiab cov khoom noj mis nyuj khov yog qhov zoo tshaj plaws vim tias mis nyuj tag nrho muaj cov roj ntau ntau (uas poj niam cev xeeb tub yuav tsum txwv lossis zam). Nws zoo kawg nkaus kom txaus siab rau cov mis nyuj muaj roj qee zaum, txawm hais tias; kev ntsuas yog qhov tseem ceeb! Lwm txoj hauv kev, zoo li kua mis, yog qhov hloov pauv tau zoo yog tias koj tsis noj nqaij/neeg tsis noj nqaij lossis lactose-intolerant. Kev pabcuam qhov ntau thiab tsawg sib txawv, tab sis ntawm no yog qee qhov uas:
- 1 khob mis nyuj = 1 khob (240 ml)
- 1 khob yogurt = 1 khob (245 g)
- 1 pab ntawm cov cheese shredded = 1/3 khob (75 g)
- Cov cheese qab zib zoo li brie, Camembert, thiab ricotta tau ua nrog cov mis tsis tau muab tshuaj, yog li muaj kev pheej hmoo ntawm kev siv cov kab mob tsis zoo xws li Campylobacter, E. coli, Listeria, thiab Salmonella. Cov cheese no muaj kev nyab xeeb los noj tsuav yog lawv tau ua kom sov thiab siav tas.
Txoj Kev 5 ntawm 12: Ua kom koj cov protein ntau ntxiv nrog qe
Kauj Ruam 1. Koj yuav tsum tau noj tsawg kawg 60 grams ntawm cov protein ib hnub
Qe yog ib qhov zoo tshaj plaws ntawm cov protein tawm muaj (6 txog 8 grams rau ib lub qe). Nws yog ib qho tseem ceeb kom ua noj qe kom huv thiab ua tiav kom tsis txhob muaj kab mob thiab kab mob, tab sis. Ob peb lwm yam uas yuav tsum nco ntsoov thaum nws los txog rau kev siv qe:
- 1 noj = 2 qe loj.
- Ib txwm yuav cov qe uas tau muab pasteurized. Cov qe tsis muab tshuaj tua kab mob tuaj yeem muaj cov kab mob txaus ntshai xws li E.coli, Salmonella, thiab Listeria uas tuaj yeem ua rau koj thiab koj tus menyuam hauv plab mob heev.
- Zam cov khoom noj uas muaj cov qe nyoos lossis maj mam siav zoo li eggnog, ncuav qab zib ua khob noom cookie, homemade mayo, mousse, lossis meringue. Mayo coj mus muag, hnav khaub ncaws, thiab kua ntses uas muaj qe pasteurized muaj kev nyab xeeb.
Txoj Kev 6 ntawm 12: Tsom rau 2-4 qhov txiv hmab txiv ntoo txhua hnub
Kauj Ruam 1. Feem ntau cov txiv hmab txiv ntoo tshiab yog cov muaj fiber ntau thiab muaj cov as-ham tseem ceeb
Txiv hmab txiv ntoo muaj ntau cov vitamin C thiab folic acid (ob leeg ua lub luag haujlwm tseem ceeb hauv kev txhim kho menyuam hauv plab). Kev cem quav yog ib qho teeb meem tshwm sim rau cov poj niam cev xeeb tub, yog li cov ntsiab lus muaj fiber ntau hauv cov txiv hmab txiv ntoo tshiab tuaj yeem pab ua kom cov khoom txav mus, yog li tham. 1 pab txiv hmab txiv ntoo yog sib npaug rau:
- 1 txiv apples nruab nrab, txiv tsawb, txiv kab ntxwv, lossis pear
- 2 me me apricots, kiwis, lossis plums
- 1 khob diced los yog cov txiv hmab txiv ntoo kaus poom (tsis ntxiv qab zib)
Txoj Kev 7 ntawm 12: Txaus siab rau cov nqaij nruab deg siav 2-3 zaug hauv ib lub lis piam
Kauj Ruam 1. Ntses muaj cov protein zoo thiab muaj ntau cov as -ham tseem ceeb
Ua ke nrog kev muaj protein ntau, ntses muaj roj ntau hauv omega-3 uas yog qhov tseem ceeb rau kev txhim kho plawv thiab lub paj hlwb. Cov nqaij nruab deg nyiam tshaj plaws (cov kaus poom ntses tuna, tilapia, salmon, cw, ntses ntses) muaj cov tshuaj mercury tsawg yog li lawv muaj kev nyab xeeb rau haus.
- Tsis txhob noj ntau tshaj 8-12 oz (226-340 g) ntawm cov nqaij nruab deg txhua lub lim tiam.
- Ua noj nqaij nruab deg kom txog thaum nws kub txog 145 ° F (63 ° C). Tsis txhob sushi, sashimi, oysters nyoos, thiab cov nqaij nyoos. Cov nqaij nruab deg thiab cov nqaij tsis qab yuav muaj kab mob los yog kab mob, suav nrog Listeria, uas tuaj yeem ua rau koj mob thiab ua rau koj tus menyuam muaj mob.
- Tsis txhob muaj cov ntses uas muaj mercury zoo li cov ntses ntses, ntses ntses, ntses ntaj, thiab huab tais mackerel.
- Mercury yog cov hlau lom uas paub tias ua rau muaj menyuam tsis taus.
Txoj Kev 8 ntawm 12: Ua kom nce koj cov calories txhua hnub
Kauj Ruam 1. Koj yuav tsum nce koj cov calories txhua hnub-tab sis tsis ntau
Cov kab lus "noj rau 2" raug pov ib ncig ntau, tab sis qhov ntawd tsis txhais tau tias yog 2 tus neeg laus! Ib tus menyuam hauv plab loj hlob tsis xav tau ntau calories kom loj hlob zoo thiab muaj zog. Qhov tseeb, thaum koj thawj peb lub hlis twg, koj tsis tas yuav nce koj cov calories txhua hnub. Hauv koj lub hlis thib ob, ntxiv 340 calories ntxiv rau koj li niaj hnub txais. Hauv koj lub hlis thib peb, nce koj li kev noj los ntawm 500 calories.
- Qhov pom zoo txhua hnub rau cov poj niam yog 2, 000 calories, tab sis nws txawv nyob ntawm hnub nyoog, cov metabolism, kev tawm dag zog lub cev, thiab lwm yam.
- Rau tus lej tseeb dua, siv lub tshuab xam zauv calories online (feem ntau yog pub dawb thiab raug).
- Thaum koj xam tawm koj cov kev xav tau, nws yog ib qho tseem ceeb kom tau noj tsawg kawg yog ntau calories txhua hnub. Txwv kev noj zaub mov tsis nyab xeeb thaum cev xeeb tub.
Txoj Kev 9 ntawm 12: Ua tau raws li qhov koj xav tau txhua hnub rau cov khoom siv tseem ceeb
Kauj Ruam 1. Calcium, folic acid, vitamin D, thiab hlau yog cov zaub mov tseem ceeb
Muaj ntau qhov tsis meej pem thiab cov ntaub ntawv tsis sib xws tawm ntawm kev noj zaub mov thaum cev xeeb tub. Peb tau sab laj nrog cov chaw tshawb fawb ntseeg kom tau txais cov ntaub ntawv nyuaj txog cov khoom noj tseem ceeb no. Nov yog yam koj xav tau:
-
Calcium:
1,000 mg txhua hnub rau cov hnub nyoog 19 thiab nce. Rau cov hluas: 1,300 mg txhua hnub. Cov peev txheej zoo suav nrog mis, cheese, yogurt, broccoli, thiab kale.
-
Folic acid:
400 mcg txhua hnub rau thawj 12 lub lis piam, tom qab ntawd 600 mcg txhua hnub txog thaum yug los. Cov peev txheej zoo suav nrog txiv hmab txiv ntoo citrus, nplooj zaub ntsuab, taum, thiab nplej.
-
Vitamin D: Muaj
600 IU (chav nyob thoob ntiaj teb) txhua hnub. Cov peev txheej zoo suav nrog ntses rog (zoo li ntses liab) thiab mis nyuj muaj zog.
-
Hlau:
27 mg ib hnub twg. Cov peev txheej zoo suav nrog nqaij ntshiv, zaub ntsuab, taum, txiv ntseej, thiab raisins.
Txoj Kev 10 ntawm 12: Nug koj tus kws kho mob txog cov vitamins thiab tshuaj ntxiv
Kauj Ruam 1. Kev noj zaub mov kom zoo yuav tsum ua tau raws li qhov koj xav tau, tab sis cov vitamins thaum cev xeeb tub tuaj yeem pab tau
Tej zaum koj yuav ua si ntau heev tam sim no thiab noj zaub mov zoo sib xws txhua hnub tsis yooj yim! Yog tias koj tsis ua tiav koj cov kev xav tau los ntawm zaub mov, cov tshuaj OTC ua ntej yug menyuam tuaj yeem pab ua qhov khoob. Koj tsis tas yuav noj lwm cov vitamins tshwj xeeb lossis tshuaj ntxiv thaum koj cev xeeb tub (tshwj tsis yog koj tus kws kho mob pom zoo rau lawv).
- Tau txais lub teeb ntsuab los ntawm koj tus kws kho mob ua ntej koj pib noj cov vitamins thaum cev xeeb tub.
- Cov vitamins ua ntej yug me nyuam yuav tsum muaj folic acid (600 mcg), hlau (27 mg), thiab calcium (1,000 mg).
- Zam cov tshuaj ntsuab thiab tshuaj ntsuab. Tsis muaj pov thawj tshawb fawb los txhawb nqa lawv thiab lawv yuav ua rau muaj kev phom sij loj thiab tsis zoo.
- Tej zaum koj yuav tau hnov tias koj yuav tsum tau noj cov tshuaj calcium ntxiv, koj tsis tas yuav tsuav yog koj noj zaub mov muaj calcium txaus. Cov kev tshawb fawb tau qhia tias koj lub cev muaj peev xwm nqus tau cov zaub mov calcium tau nce ntxiv thaum cev xeeb tub.
Txoj Kev 11 ntawm 12: Txwv koj cov khoom noj kom tsawg
Kauj Ruam 1. Qee yam khoom noj tsis zoo tab sis feem ntau muaj kev nyab xeeb me me
Feem ntau ntawm cov khoom no tsis zoo rau koj txawm tias koj tsis xeeb tub, tab sis koj yeej xav tau them sai sai thaum koj cev xeeb tub. Tsis tau paub "tus nqi nyab xeeb" rau ib qho ntawm cov no, tab sis koj tuaj yeem tham nrog koj tus kws kho mob kom pom zoo thiab cov lus qhia tus kheej. Feem ntau, sim txwv:
- Txhua yam nrog caffeine (suav nrog zaub mov thiab dej haus)
- Cov rog txaus
- Ua kom qab zib dawb thiab khoom qab zib
- Ntxiv ntsev thiab zaub mov muaj sodium ntau
- Cov zaub mov ntim nrog ntau cov khoom khaws cia
Txoj Kev 12 ntawm 12: Txiav kom meej ntawm ob peb yam khoom noj tag nrho
Kauj Ruam 1. Qee yam zaub mov muaj kev pheej hmoo ntxiv rau poj niam cev xeeb tub
Cov zaub mov no muaj kev pheej hmoo rau ntau yam laj thawj: kab mob, kab mob, muaj peev xwm yug tau me nyuam, nchuav me nyuam, thiab lwm yam. Nov yog cov npe khoom noj/dej haus uas koj yuav tsum tau ua kom pom tseeb ntawm:
- Cawv
- Cov khoom siv mis nyuj tsis huv
- Cov ntses muaj mercury siab heev (ntses ntses, ntses ntses, ntaj ntses, thiab huab tais mackerel)
- Deli zaub nyoos (tuna salad, nqaij qaib zaub xam lav, hnyuv ntxwm)
- Cov cheese zoo li brie thiab ricotta (tshwj tsis yog ua kom tiav thiab ua kom sov)
- Cov nqaij txias txias kis zoo li pate
- Nqaij thiab nqaij tsis qab thiab nqaij nruab deg
- Qe qe
Lub tswv yim
- Nco ntsoov tias kev ntshaw thaum cev xeeb tub yog qhov ib txwm muaj. Nws tsis yog qhov ua rau txhua qhov tam sim no thiab tom qab ntawd tab sis qhov nruab nrab yog qhov tseem ceeb thaum nws los txog rau cov khoom xws li mis nyuj khov, khoom qab zib, thiab lwm yam.
- Haus dej kom ntau txhua hnub.
