Cov zaub mov zoo tsis pib hauv koj chav ua noj. Lawv pib ntawm lub khw muag khoom noj. Khw muag khoom noj yuav tsis yog qhov txaus nyiam tshaj plaws, tab sis nws tseem ceeb heev, thiab nrog cov tswv yim no, koj yuav muaj peev xwm yuav cov khoom noj zoo thiab txuag tau me ntsis nyiaj .
Pib nrog koj daim ntawv teev npe khoom noj. Xav txog cov pluas noj uas koj xav tau npaj rau ob peb hnub tom ntej no, thiab tom qab ntawd mam li saib koj qhov chaw ua noj kom pom yam koj muaj ntawm tes.
Sau tag nrho cov khoom noj thiab cov khoom xyaw uas koj xav tau.
Tsis txhob tshaib plab
Noj dab tsi ua ntej mus kav khw. Thaum koj tshaib plab, muaj caij zoo uas koj yuav tau ntau yam khoom noj uas koj tsis xav tau. Thiab tsis txhob raug ntxias los ntawm cov khoom qab zib thiab cov hnyav nyob rau hauv lub checkout, lawv tsuas yog cov calorie ntau ntau uas koj tsis xav tau.
Paub txog Kev Npaj Zej Zog
Thaum koj nyob ntawm lub khw muag khoom noj, ua tib zoo saib seb lub khw muag khoom tawm li cas. Tej zaum koj yuav ua tau ntau yam ntawm koj lub khw ncig puag ncig vim qhov khoom noj khoom haus zoo tshaj plaws (khoom noj tshiab, nqaij nruab deg, nqaij nyuj thiab khoom noj khoom haus) yuav raug muab tso rau ntawm cov ntug. Txav deb ntawm cov khoom noj uas ua hnyav ncau ntau dua cov roj, qab zib, thiab sodium feem ntau yog nyob nruab nrab ntawm cov kab nruab nrab.
Cov neeg feem coob yuav tsum tau noj ntau cov txiv hmab txiv ntoo thiab zaub, yog li pib ntawm cov khoom seem hauv khw. Xaiv cov txiv hmab txiv ntoo tshiab thiab zaub uas ruaj khov, nce thiab tsis ua haujlwm. Saib xyuas cov pwm, tshwj xeeb tshaj yog nyob ntawm cov txiv hmab txiv ntoo thiab cov khoom uas tau ntim cov khoom sib dhos ua ke.
Txhob Thuam Nws
Tsuas yog cov khoom tshiab uas koj xav tau rau ob peb hnub xwb koj cov txiv hmab txiv ntoo thiab zaub tsis lwj hauv koj lub tub yees. Khaws cov txiv hmab txiv ntoo thiab cov veggies yog tias koj xav khaws cia ntev dua.
Paub Yuav Qhia Li Cas Yog Tias Ib Yam Tshiab Tshiab
Nrhiav cov nqaij zoo, nqaij nruab deg, thiab nqaij qaib. Cov xim tsis yog qhov qhia tau zoo tshaj plaws ntawm kev hnav ris tsho, yog li ua raws li koj lub qhov ntswg.
Nqaij thiab nqaij nruab deg yuav tsum tsw ntxhiab tsw thiab tsw huv. Lub cev nqaij daim tawv yuav tsum ruaj, thiab tsis nplaum los yog slimy.
Nqa ob peb lub hnab yas ntawm cov khoom cog rau lub tuam tsev ua noj. Cov nqaij nyoos tseem yuav tsum tau muab npog pov tseg, tab sis vim li cas ho muaj sij hawm los so? Muab txhua txoj hauv kev xaiv rau hauv nws lub hnab kom paub tseeb tias yuav tsis muaj kab mob sib kis ntawm cov kua nqaij ntawm cov nqaij nyoos mus rau ntawm koj cov khoom noj.
Tsis txhob nco Calcium
Cov khoom noj uas tsis muaj rog lossis cov roj tsawg yuav ua rau koj tsev neeg muaj calcium. Yog tias koj tsis xav tau mis, mam li nrhiav lwm cov khoom noj uas muaj ntses xws li cov zaub ntsuab ntsuab los yog lwm cov khoom noj.
Xaiv cov khoom noj kom zoo
Cov qhob cij, mov, thiab txiv ntsej muag yog ib qho khoom ua rau neeg feem coob noj. Xaiv cov whole grains thaum twg ua tau, tsawg kawg yog ib nrab ntawm koj cov nplej yuav tsum yog whole grains. Qhov ntawd txhais tau hais tias cov khoom xws li cov nplej nplaum thiab cov nplej zom, cov zaub ua ntses, oatmeal, paj kws, cereal tseem grain, thiab xim av kasfes.
Nyeem cov Khoom Noj Khoom Haus thiab Cov Ntawv Teev Npe
Qhov nov yog ib qho tseem ceeb yog tias koj ua raws li kev noj haus tshwj xeeb lossis saib koj qhov hnyav. Tag nrho cov khoom noj haus yuav tsum tau muaj cov ntaub ntawv no, feem ntau nyob rau sab nraud lossis sab nraum qab ntawm pob.
Source:
Kev Tshawb Fawb, Kev Kawm Ntawv thiab Kev Lag Luam (REE), Kev Tshawb Fawb Txog Kev Tshawb Fawb Tebchaws (ARS), thiab United States Department of Agriculture (USDA) los ntawm National Agricultural Library (NAL). "Nutrition.gov: Tsim Kom Muaj Kev Noj Qab Haus Huv Nrog Cov Khw Tshaj Lag Luam."