Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv: 13 Cov Khoom Noj Koj Yuav Tsum Noj & Yam Yuav Tsum Zam

Author: Joost Nusselder, Tus sau phau ntawv Essential Japanese noj mov npaj zaub mov Muab kho dua Lub Yim Hli 9, 2022

Thaum koj cev xeeb tub, koj noj rau ob tug neeg, puas yog? Yog li ntawd, nws yog ib qho tseem ceeb kom paub tseeb tias koj noj cov khoom noj kom raug.

Qee cov khoom noj uas yuav tsum tau saib xyuas yog cov khoom nyoos los yog cov khoom noj tsis tau siav qe, cov mis nyuj tsis tau muab tshuaj tua kab mob, thiab cov nqaij deli. Tsis tas li ntawd, ceev faj nrog sushi, haus luam yeeb ntses liab, thiab cov khoom noj hiav txwv haus luam yeeb. 

Hauv tsab xov xwm no, kuv yuav tham txog cov khoom noj uas yuav tsum tsis txhob noj thaum cev xeeb tub thiab yog vim li cas. Ntxiv mus, kuv yuav qhia qee yam khoom noj qab uas koj tseem tuaj yeem noj tau.

Mus saib peb phau ntawv ua noj tshiab

Bitemybun tsev neeg cov zaub mov txawv nrog kev npaj zaub mov tiav thiab daim ntawv qhia zaub mov.

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13 Cov Khoom Noj Muaj Quav Muaj Quav Kom Koj Lub Cev Xeeb Tub Noj Qab Nyob Zoo Thiab Qab

1. Cov Protein Uas Tsis Muaj Rog

Ua ib tug poj niam cev xeeb tub, koj xav tau cov protein ntau ntxiv los txhawb koj tus menyuam txoj kev loj hlob thiab kev loj hlob. Xaiv cov khoom noj uas muaj cov protein tsis muaj roj ntau xws li nqaij qaib, nqaij qaib ntxhw, ntses, taum pauv, taum pauv, thiab taum pauv. Cov khoom noj no kuj muaj hlau thiab zinc ntau, uas yog qhov tseem ceeb rau kev cev xeeb tub kom noj qab nyob zoo.

2. Nplooj Ntsuab

Cov zaub ntsuab xws li spinach, kale, thiab broccoli muaj cov as-ham tseem ceeb xws li folate, calcium, thiab hlau. Cov as-ham no tseem ceeb rau koj tus menyuam txoj kev loj hlob ntawm lub hlwb thiab kev noj qab haus huv tag nrho. Ntxiv lawv rau hauv koj cov zaub xam lav, smoothies, lossis stir-fries rau pluas noj qab haus huv thiab qab.

3. Cov nplej tag nrho

Cov nplej tag nrho zoo li cov nplej xim av, quinoa, thiab oats muaj ntau yam fiber, vitamins, thiab minerals. Lawv kuj muab zog thiab pab tswj cov ntshav qab zib. Muab lawv rau hauv koj cov pluas noj ua ib qho tais diav lossis siv lawv ua lub hauv paus rau koj lub tais nyiam.

4. Cov Txiv Hmab Ntoo

Cov txiv hmab txiv ntoo xws li blueberries, raspberries, thiab strawberries yog cov khoom noj khoom haus zoo heev uas muaj cov antioxidants thiab vitamin C. Lawv kuj ntxiv qhov qab zib thiab txias rau koj cov zaub mov. Ntxiv lawv rau hauv koj cov mis nyuj yogurt, oatmeal, lossis smoothies kom tau noj qab haus huv thiab qab.

5. Cov Qe

Qe yog ib qho chaw zoo heev ntawm cov protein, cov rog zoo, thiab choline, uas yog qhov tseem ceeb rau koj tus menyuam lub hlwb kev loj hlob. Lawv kuj siv tau ntau yam thiab yooj yim rau kev npaj. Txaus siab rau lawv siav, kib, lossis ua omelet.

6. Avocado

Txiv avocado yog ib yam khoom noj uas muaj ntau yam as-ham thiab muaj cov rog zoo, fiber, thiab cov vitamins. Nws kuj pab tswj cov ntshav qab zib thiab txo qhov o. Ntxiv rau koj cov zaub xam lav, sandwiches, lossis smoothies kom muaj qhov saj zoo thiab qab.

7. Ceev thiab noob

Cov txiv ntoo thiab noob xws li txiv ntseej almond, txiv ntseej walnuts, noob chia, thiab noob flaxseeds yog cov khoom noj zoo uas muaj cov rog zoo, protein, thiab fiber. Lawv kuj muab cov vitamins thiab minerals tseem ceeb xws li vitamin E thiab magnesium. Noj ua khoom txom ncauj lossis ntxiv rau hauv koj cov pluas noj kom muaj kev sib xyaw thiab muaj txiaj ntsig zoo.

8 Yogurt

Mis nyuj qaub yog ib qho chaw zoo heev ntawm cov protein, calcium, thiab probiotics, uas yog qhov tseem ceeb rau txoj hnyuv thiab lub cev tiv thaiv kab mob. Xaiv mis nyuj qaub thiab ntxiv koj cov txiv hmab txiv ntoo thiab txiv ntoo uas koj nyiam rau ib qho khoom noj txom ncauj qab thiab noj qab nyob zoo.

9. Qos qos yaj ywm

Qos liab qab zib yog cov khoom noj muaj txiaj ntsig zoo uas muaj fiber ntau, vitamins, thiab minerals. Lawv kuj muab zog thiab pab tswj cov ntshav qab zib. Txaus siab rau lawv ci, mashed, lossis roasted rau cov zaub mov qab thiab noj qab haus huv.

10. Tshuaj မုန်

Ntses salmon yog ib qho chaw zoo heev ntawm cov protein, omega-3 fatty acids, thiab vitamin D, uas yog qhov tseem ceeb rau koj tus menyuam lub hlwb thiab pob txha loj hlob. Xaiv cov ntses salmon qus thiab txaus siab rau nws grilled, ci, lossis poached rau ib pluag mov qab thiab noj qab haus huv.

11. Txiv Hmab Txiv Ntoo

Cov txiv hmab txiv ntoo citrus xws li txiv kab ntxwv, txiv qaub ntsuab, thiab txiv qaub yog cov khoom noj zoo heev uas muaj vitamin C, uas pab txhawb koj lub cev tiv thaiv kab mob thiab nqus tau hlau. Lawv kuj ntxiv qhov tsw qab thiab qab rau koj cov zaub mov. Txaus siab rau lawv ua khoom noj txom ncauj lossis ntxiv rau koj cov zaub xam lav thiab smoothies.

12. Zaub

Cov zaub ntsuab xws li chickpeas, taum dub, thiab lentils yog cov khoom noj muaj protein, fiber, thiab hlau zoo heev. Lawv kuj muab zog rau koj lub cev thiab pab tswj cov ntshav qab zib. Noj lawv ua zaub mov ntxiv lossis ntxiv rau hauv koj cov kua zaub thiab cov stews kom tau txais kev noj qab haus huv thiab muaj txiaj ntsig zoo.

13. Tsaus Ntuj Sib Tsoo

Cov chocolate dub yog ib yam khoom qab thiab noj qab nyob zoo uas muaj ntau yam antioxidants thiab magnesium. Nws kuj pab txo kev ntxhov siab thiab ua kom lub siab zoo dua. Xaiv cov chocolate dub uas muaj tsawg kawg yog 70% cocoa thiab noj nws kom me me ua khoom noj qab zib thiab noj qab nyob zoo.

Khoom noj kom zam thaum cev xeeb tub

Zoo tshaj plaws kom tsis txhob noj cov nqaij nyoos lossis cov nqaij tsis siav thaum cev xeeb tub vim tias nws yuav muaj cov kab mob phem xws li coliform, uas tuaj yeem ua rau muaj kev kis kab mob thiab lom ntshav. Feem ntau cov nqaij uas pom hauv cov khw muag khoom noj muaj kev nyab xeeb noj yog tias ua kom zoo, tab sis qee hom nqaij, xws li nqaij nyuj zom, yuav tsum tau ua kom kub dua kom txo qhov kev pheej hmoo ntawm kev kis kab mob. Tsis tas li ntawd, zam kev sib kis kab mob los ntawm kev ntxuav tes thiab cov chaw uas kov cov nqaij nyoos.

Cov Khoom Noj Hiav Txwv nyoos los yog haus luam yeeb

Yuav tsum tsis txhob noj cov khoom noj hiav txwv nyoos los yog haus luam yeeb, xws li sushi, oysters, thiab salmon haus luam yeeb, thaum cev xeeb tub vim tias lawv yuav muaj cov mercury ntau thiab lwm yam kab mob uas ua rau muaj kev phom sij. Qee hom ntses, xws li tuna thiab ntses qus, kuj tseem yuav muaj cov mercury ntau thiab yuav tsum tsis pub noj ntau tshaj ob zaug hauv ib lub lim tiam.

Cov Cheese Mos thiab Cov Nqaij Deli

Cov cheese mos mos, xws li queso blanco thiab brie, thiab cov nqaij deli yuav tsum tsis txhob noj thaum cev xeeb tub vim tias lawv yuav muaj cov kab mob listeria, ib hom kab mob uas tuaj yeem ua rau muaj kev kis kab mob thiab ua rau tus menyuam raug mob. Nco ntsoov xaiv cov cheese uas tau muab tshuaj tua kab mob thiab ua kom cov nqaij deli sov kom txog thaum lawv kub ua ntej noj.

Qe nyoos los yog qe tsis siav

Yuav tsum tsis txhob noj cov qe nyoos los yog qe tsis tau siav thaum cev xeeb tub vim tias lawv yuav muaj cov kab mob xws li salmonella, uas tuaj yeem ua rau lom zaub mov. Nco ntsoov ua kom cov qe siav kom txog thaum cov qe daj thiab qe dawb khov kho, thiab tsis txhob noj cov khoom noj uas muaj cov qe nyoos los yog qe tsis tau siav, xws li cov kua ntses hollandaise ua hauv tsev thiab cov kua zaub xas lav Caesar.

Cov Khoom Noj Uas Tsis Tau Kib

Cov khoom noj mis nyuj uas tsis tau muab tua kab mob, xws li mis nyuj thiab cheese, yuav tsum tsis txhob noj thaum cev xeeb tub vim tias lawv yuav muaj cov kab mob uas ua rau muaj kev kis kab mob thiab ua rau tus menyuam raug mob. Nco ntsoov xaiv cov khoom noj mis nyuj uas tau muab tua kab mob kom txo tau qhov kev pheej hmoo ntawm kev kis kab mob.

Ua hauv tsev ice cream thiab Hollandaise sauce

Yuav tsum tsis txhob ua ice cream thiab hollandaise sauce thaum cev xeeb tub vim tias lawv yuav muaj qe nyoos lossis qe tsis siav, uas tuaj yeem ua rau muaj kab mob thiab ua rau tus menyuam raug mob.

Cov Txiv Hmab Txiv Ntoo thiab Zaub Tsis Tau Ntxuav

Cov txiv hmab txiv ntoo thiab zaub yuav tsum tau ntxuav kom huv si ua ntej noj kom txo tau qhov kev pheej hmoo ntawm kev kis kab mob los ntawm cov kab mob xws li coliform. Nco ntsoov ntxuav txhua yam khoom noj, txawm tias nws muaj daim tawv nqaij lossis daim tawv nqaij uas tsis tau noj los xij.

Qee Hom Tshuaj Yej thiab Kas Fes

Qee hom tshuaj yej thiab kas fes, xws li tshuaj yej tshuaj ntsuab thiab kas fes muaj caffeine ntau, yuav tsum tsis txhob haus thaum cev xeeb tub vim tias lawv yuav ua rau muaj kev pheej hmoo ntawm kev poob menyuam thiab ua rau tus menyuam raug mob. Nws yog qhov zoo tshaj plaws los noj kas fes thiab tshuaj yej uas tsis muaj caffeine ua los ntawm cov tshuaj ntsuab zoo.

Kev Pom Cov Pas Dej Thiab Cov Tsiaj Qus

Thaum cev xeeb tub, yuav tsum tsis txhob mus rau hauv cov pas dej thiab cov tsiaj qus vim tias tej zaum yuav muaj cov kab mob thiab cov kab mob uas ua rau lub placenta kis tau thiab ua rau tus menyuam raug mob. Nco ntsoov tsis txhob noj cov tsiaj qus thiab cov ntses los ntawm cov pas dej uas muaj kuab paug.

xaus

Yog li, koj muaj nws - cov khoom noj tseem ceeb tshaj plaws uas yuav tsum tau saib xyuas thaum koj cev xeeb tub. 
Koj yuav tsum xyuas kom koj tau txais hlau, protein, thiab cov vitamins txaus, thiab koj kuj yuav tsum xyuas kom koj tsis txhob noj mercury ntau dhau. 
Yog li ntawd, xyuas kom tseeb tias koj noj cov khoom noj kom raug kom muab lub zog rau koj los saib xyuas koj tus me nyuam!

Mus saib peb phau ntawv ua noj tshiab

Bitemybun tsev neeg cov zaub mov txawv nrog kev npaj zaub mov tiav thiab daim ntawv qhia zaub mov.

Sim nws dawb nrog Kindle Unlimited:

Nyeem dawb

Joost Nusselder, tus tsim ntawm Bite My Bun yog tus lag luam cov ntsiab lus, txiv thiab nyiam sim ua zaub mov tshiab nrog zaub mov Nyij Pooj hauv plawv ntawm nws txoj kev mob siab rau, thiab ua ke nrog nws pab neeg nws tau tsim cov ntsiab lus blog txij li xyoo 2016 los pab cov neeg nyeem ncaj ncees nrog cov zaub mov txawv thiab cov lus qhia ua noj ua haus.