Cov menyuam yaus xav tau ntau yam khoom noj thiab vitamins ntau dua li neeg loj. Lawv xav tau lawv rau kev txhim kho lub hlwb kev muaj peev xwm, kev loj hlob thiab rov ntxiv ntawm lub zog txuag. Cov khoom noj tsis raug rau lub cev tsis zoo rau kev noj qab haus huv ntawm cov menyuam yaus, yog li lawv cov ntawv qhia zaub mov yuav tsum muaj qhov sib npaug.
Cov Kev Cai Yooj Yim
Txhawm rau muab tus menyuam rau cov zaub mov muaj txiaj ntsig thiab txhua yam khoom tsim nyog, qee cov cai yuav tsum ua raws thaum kos cov zaub mov.
1. Khoom noj rau menyuam yaus yuav tsum muaj ntau yam. Nws yog ib qho tsis txaus siab rau kev muab zaub mov rau koj tus menyuam noj ntau ntau ib zaug ntau dua 1-2 zaug hauv ib asthiv Nws yog ib qho tsim nyog kom suav cov zaub mov ntau yam sib txawv hauv cov zaub mov, thiab npaj cov khoom noj nrog ntau qhov sib txawv.
2. Cov ntawv qhia zaub mov yuav tsum muaj ntau hom txiv hmab txiv ntoo thiab zaub, thiab qee yam ntawm lawv yuav tsum ua kom dawb huv. Nws yog qhov yuav tsum tau suav nrog cov zaub mov muaj txiaj ntsig zoo ntawm vitamin A (carotene) hauv koj cov zaub mov noj: carrots, taub dag, tshuaj ntsuab, currants, kua txob, txiv duaj, plums thiab zaub liab-txiv kab ntxwv. Cov peev txheej ntawm Vitamin C: Cov txiv kab ntxwv, txiv lws suav, sawv duav, cov txiv ntoo qab teb, txiv ntoo qab zib, txiv pos nphuab, thiab cov zaub qhwv. Cov vitamins B, uas muaj nyob hauv cov hauv paus, nplej, noob nplej, hmoov nplej thiab cov mov ci txhuv. Txiv hmab txiv ntoo thiab zaub tshiab yuav tsum tau muab rau cov me nyuam ib hnub ib zaug, piv txwv li, rau khoom noj txom ncauj thaum tav su.
3. Cov zaub mov noj txhua hnub yuav tsum muaj cov khoom noj sib txawv: nqaij lossis ntses, khoom noj siv mis, cov zaub ua zaub mov, legumes thiab cereals. Qhov no yuav muab lub zog rau tus menyuam tas hnub thiab txhim kho lawv qhov qab los noj mov.
4. Nws tsis pom zoo kom ua zaub xam lav, cov ntsiab kawm tseem ceeb thiab kua zaub los ntawm tib lub zaub.
5. Yuav tsum zam cov rog thiab kib, thiab cov khoom qab qab heev xws li khoom qab zib, ncuav thiab ncuav ci. Raws li cov khoom qab zib, nws yog qhov zoo dua los muab cov txiv hmab txiv ntoo qhuav, ua jams, ncuav qab zib thiab khoom qab zib tsev cheese.
6. Mis nyuj thiab cov khoom siv mis nyuj yuav tsum tau muab rau cov menyuam yaus txhua hnub nyob rau hauv ib qho nyiaj ntawm 400-500 ml.
7. Txhua hnub lossis txhua hnub nws yuav tsum tau muab menyuam 1 lub qe, piv txwv, hauv zaub xam lav, qhaub cij, khoom qab zib lossis rau ib sab tais. Nws yog qhov txaus kom muab nqaij los yog ntses 4-5 zaug ib lim tiam rau noj su lossis noj hmo.
8. Txog hnub pub nqaij, menyuam yuav tsum tau muab zaub ntxiv, khoom noj siv mis thiab qe ua. Tus menyuam lub cev yuav tsum tau txais cov protein txaus txaus.
Kev noj haus kom sib npaug
Dab tsi tus menyuam yaus tuaj yeem noj thiab nyob rau hauv qhov ntau yog qhia meej meej hauv cov hauv kev noj zaub mov zoo, sau los ntawm cov kws tshawb fawb, qhov twg:
• 1 theem ntawm pyramid yuav tsum muaj 6 servings ntawm cov khoom lag luam;
• Qib 2 muaj 3 zaub thiab 3 txiv noj txiv hmab txiv ntoo;
• Qib 3 muaj 2 ntu ntses thiab nqaij thiab 2 ntu haus kua mis;
• nyob rau sab saum toj ntawm lub pyramid yog cov khoom noj muaj roj thiab tsawg kawg ntawm cov khoom qab zib.
Tus me nyuam cov khoom noj: cov khoom noj
Ib ntawm cov lus nug tseem ceeb rau niam txiv yog qhov loj me rau me nyuam. Nws yog ib qho tseem ceeb uas tus me nyuam tsis tshaib tsis nqhis, tab sis kuj tsis txhom. Ob peb txoj cai yooj yim yuav pab nrog qhov no. Cov menyuam yaus los ntawm peb xyoos, raws li txoj cai, yog txawb ntau, lawv siv ntau lub zog ntau dua li cov neeg laus. Raws li, qhov no yuav tsum tau xav txog cov ntsiab lus hauv cov calories ntawm kev noj haus. Qhov yuav tsum muaj txhua hnub ntawm tus me nyuam muaj peb xyoos yog 1550-1600 kcal. Hauv plaub xyoos, 1750-1800 kcal xav tau. Cov nuj nqis no yuav tsum nce ntxiv txhua xyoo txuas ntxiv ntawm lub neej los ntawm 100-150 units txog 7 xyoo.
