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 tau ob, puas yog? Yog li nws tseem ceeb heev kom paub tseeb tias koj noj cov zaub mov zoo.

Qee cov khoom noj uas yuav tsum tau saib xyuas yog nyoos los yog ua tsis tiav qe, unpasteurized mis nyuj, thiab deli nqaij. Tsis tas li ntawd, ceev faj nrog sushi, haus luam yeeb ntses liab, thiab haus nqaij nruab deg. 

Hauv tsab xov xwm no, kuv yuav hla cov khoom noj kom tsis txhob thaum cev xeeb tub thiab yog vim li cas. Ntxiv rau, kuv mam li qhia qee qhov kev xaiv qab uas koj tseem tuaj yeem txaus siab.

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 Khoom Haus-Dense Ua Rau Koj Lub Cev Noj Qab Haus Huv Noj Qab Haus Huv thiab Qab Zib

1. Lean Protein

Raws li ib tug poj niam cev xeeb tub, koj xav tau cov protein ntau los txhawb koj tus menyuam txoj kev loj hlob thiab kev loj hlob. Xaiv cov khoom noj muaj protein ntau xws li nqaij qaib, qaib ntxhw, ntses, taum, lentils, thiab taum paj. Cov zaub mov no kuj muaj cov hlau thiab zinc, uas yog qhov tseem ceeb rau kev xeeb tub.

2. Nplooj Ntsuab

Cov nplooj ntsuab zoo li spinach, kale, thiab broccoli tau ntim nrog cov khoom noj tseem ceeb xws li folate, calcium, thiab hlau. Cov as-ham no tseem ceeb heev rau koj tus menyuam lub hlwb kev loj hlob thiab kev noj qab haus huv tag nrho. Ntxiv rau lawv rau koj cov zaub xam lav, smoothies, los yog do-fries kom noj qab nyob zoo thiab qab.

3. Cov nplej tag nrho

Tag nrho nplej nyiam cov nplej xim av, quinoa, thiab oats yog nplua nuj nyob rau hauv fiber, vitamins, thiab minerals. Lawv kuj muab lub zog ruaj khov thiab pab tswj cov ntshav qab zib. Muab lawv tso rau hauv koj cov zaub mov ua ib sab phaj los yog siv los ua lub hauv paus rau koj lub tais uas koj nyiam.

4. Cov Txiv Hmab Ntoo

Berries xws li blueberries, raspberries, thiab strawberries yog ib qhov zoo ntawm antioxidants thiab vitamin C. Lawv kuj ntxiv ib tug qab zib thiab refreshing kov rau koj noj mov. Ntxiv rau lawv rau koj cov yogurt, oatmeal, los yog smoothies rau noj qab nyob zoo thiab qab.

5. Cov Qe

Qe yog qhov zoo ntawm cov protein, cov rog noj qab haus huv, thiab choline, uas yog qhov tseem ceeb rau koj tus menyuam lub hlwb kev loj hlob. Lawv kuj muaj ntau yam thiab yooj yim rau kev npaj. Txaus siab rau lawv boiled, scrambled, los yog raws li ib tug omelet.

6. Avocado

Avocado yog cov khoom noj muaj txiaj ntsig zoo uas muaj cov rog noj qab haus huv, fiber ntau, thiab cov vitamins. Nws kuj pab tswj cov ntshav qab zib thiab txo qhov mob. Ntxiv rau koj cov zaub xam lav, qhaub cij, los yog smoothies rau ib qho creamy thiab qab kov.

7. Ceev thiab noob

Cov txiv ntoo thiab cov noob zoo li almonds, walnuts, chia noob, thiab flaxseeds yog qhov zoo ntawm cov rog, protein, thiab fiber ntau. Lawv kuj muab cov vitamins thiab minerals tseem ceeb xws li vitamin E thiab magnesium. Txaus siab rau lawv ua khoom noj txom ncauj los yog ntxiv rau koj cov pluas noj kom muaj kev noj qab haus huv thiab zoo.

8 Yogurt

Yogurt yog qhov zoo ntawm cov protein, calcium, thiab probiotics, uas yog qhov tseem ceeb rau lub plab noj qab haus huv thiab kev tiv thaiv kab mob. Xaiv cov yogurt dawb thiab ntxiv koj cov txiv hmab txiv ntoo thiab txiv ntoo nyiam rau cov khoom noj txom ncauj qab thiab noj qab nyob zoo.

9. Qos qos yaj ywm

Qos yaj ywm qab zib yog cov khoom noj muaj txiaj ntsig zoo uas muaj fiber ntau, vitamins, thiab minerals. Lawv kuj muab lub zog ruaj khov thiab pab tswj cov ntshav qab zib. Txaus siab rau lawv ci, mashed, los yog ci rau cov zaub mov qab thiab noj qab nyob zoo.

10. Tshuaj မုန်

Salmon yog ib qho zoo 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 ntses qus thiab txaus siab rau nws grilled, ci, los yog poached rau ib pluag mov qab thiab noj qab nyob zoo.

11. Citrus Txiv Hmab Txiv Ntoo

Citrus txiv hmab txiv ntoo zoo li txiv kab ntxwv, txiv kab ntxwv, thiab txiv qaub yog qhov zoo ntawm vitamin C, uas pab txhawb koj lub cev tiv thaiv kab mob thiab nqus hlau. Lawv kuj ntxiv ib qho refreshing thiab tangy kov rau koj cov pluas noj. Txaus siab rau lawv ua khoom noj txom ncauj los yog ntxiv rau koj cov zaub xam lav thiab smoothies.

12. Zaub

Legumes xws li chickpeas, taum dub, thiab lentils yog qhov zoo ntawm cov protein, fiber, thiab hlau. Lawv kuj muab lub zog ruaj khov thiab pab tswj cov ntshav qab zib. Txaus siab rau lawv ua ib qho zaub mov los yog ntxiv rau koj cov kua zaub thiab stews rau cov zaub mov zoo thiab muaj txiaj ntsig.

13. Tsaus Ntuj Sib Tsoo

Tsaus Chocolate yog ib qho khoom noj qab thiab noj qab nyob zoo uas muaj nplua nuj nyob hauv antioxidants thiab magnesium. Nws kuj pab txo kev ntxhov siab thiab txhim kho kev xav. Xaiv cov qhob noom xim kasfes tsaus nti nrog tsawg kawg 70% cocoa thiab txaus siab rau nws hauv nruab nrab raws li khoom noj txom ncauj qab zib thiab noj qab nyob zoo.

Khoom noj kom zam thaum cev xeeb tub

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

Raw lossis Smoked Seafood

Cov nqaij nruab deg los yog haus luam yeeb, xws li sushi, oysters, thiab ntses salmon, yuav tsum zam thaum cev xeeb tub vim tias lawv yuav muaj cov mercury siab thiab lwm yam kab mob phem. Qee hom ntses, xws li tuna thiab cov ntses ntses qus, kuj tseem muaj cov mercury siab thiab yuav tsum txwv tsis pub ntau tshaj ob zaug hauv ib lub lis piam.

Mos Cheese thiab Deli Nqaij

Cov cheeses mos, xws li queso blanco thiab brie, thiab cov nqaij deli yuav tsum tau zam thaum cev xeeb tub vim tias lawv yuav kis tau cov kab mob Listeria, ib hom kab mob uas tuaj yeem ua rau mob thiab ua mob rau tus menyuam. Nco ntsoov xaiv pasteurized cheeses thiab cua sov deli nqaij kom txog thaum lawv ua kom sov ua ntej noj.

Raw los yog Undercooked Eggs

Cov qe nyoos los yog cov qe qis qis yuav tsum tau zam thaum cev xeeb tub vim tias lawv tuaj yeem kis kab mob xws li salmonella, uas tuaj yeem ua rau zaub mov lom. Nco ntsoov ua cov qe kom txog thaum lub qe thiab cov nqaij dawb yog ruaj, thiab zam cov khoom noj uas muaj cov qe nyoos los yog cov qe qis, xws li cov kua ntses hauv tsev hollandaise thiab Caesar nyias hnav khaub ncaws.

Unpasteurized Dairy Khoom

Cov khoom siv mis nyuj uas tsis tau muab tshuaj, xws li mis nyuj thiab cheese, yuav tsum zam thaum cev xeeb tub vim tias lawv yuav muaj cov kab mob phem uas tuaj yeem ua rau muaj kab mob thiab ua mob rau tus menyuam. Nco ntsoov xaiv cov khoom noj siv mis pasteurized kom txo tau cov kab mob sib kis.

Homemade Ice Cream thiab Hollandaise Sauce

Cov ice cream hauv tsev thiab cov kua ntses hollandaise yuav tsum zam thaum cev xeeb tub vim tias lawv tuaj yeem muaj cov qe nyoos lossis cov qe qis, uas tuaj yeem ua rau muaj kab mob thiab ua mob rau tus menyuam.

Txiv Hmab Txiv Ntoo thiab Zaub tsis tau ntxuav

Txiv hmab txiv ntoo thiab zaub yuav tsum tau ntxuav kom huv si ua ntej noj mov kom tsis txhob muaj kev pheej hmoo ntawm kev kis kab mob xws li coliform. Nco ntsoov ntxuav tag nrho cov khoom, txawm tias nws muaj tev lossis tawv nqaij uas tsis noj.

Qee hom tshuaj yej thiab kas fes

Qee hom tshuaj yej thiab kas fes, xws li tshuaj ntsuab tshuaj yej thiab kas fes muaj caffeine, yuav tsum txwv thaum cev xeeb tub vim lawv yuav ua rau muaj kev pheej hmoo ntawm nchuav menyuam thiab ua rau tus menyuam mos. Nws yog qhov zoo tshaj rau lo rau decaffeinated kas fes thiab tshuaj yej ua los ntawm cov tshuaj ntsuab zoo.

Tshaj tawm rau cov pas dej thiab cov tsiaj qus

Yuav tsum tsis txhob raug cov pas dej thiab cov tsiaj qus thaum cev xeeb tub vim tias lawv tuaj yeem muaj cov kab mob phem thiab cov kab mob cab uas tuaj yeem kis rau cov placenta thiab ua mob rau tus menyuam. Nco ntsoov kom tsis txhob noj cov qus qus thiab ntses los ntawm cov pas dej uas muaj kab mob.

xaus

Yog li, nyob ntawd koj muaj nws - cov zaub mov tseem ceeb tshaj plaws los saib xyuas thaum koj cev xeeb tub. 
Koj yuav tsum xyuas kom meej tias koj tau txais cov hlau, cov protein, thiab cov vitamins txaus, thiab koj yuav tsum xyuas kom koj tsis txhob noj mercury ntau dhau. 
Yog li, xyuas kom koj noj cov zaub mov zoo kom muab lub zog rau koj uas koj xav tau los saib xyuas koj tus menyuam!

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.