Cov Khoom Noj Khoom Haus Mis Nyuj
Cov khoom noj muaj mis nyuj thiab khoom tsim los ntawm mis nyuj. Feem ntau ntawm lawv yog qhov zoo heev ntawm cov poov hlau thiab cov protein. Qhov tseeb, vim hais tias cov khoom noj khoom haus muaj ntau hauv calcium uas nws tau muab nws cov khoom noj rau hauv USDA SelectMyPlate lub website.
Dab tsi yog cov Khoom Siv Mis?
Mis nyuj haus, qab zib, nyom, thiab cov cheese muag yog txhua yam dej num. Butter los ntawm mis nyuj heev, tab sis vim nws yog cov rog tsis muaj calcium, nws tsis technically suav raws li cov khoom noj siv mis.
Hauv Teb Chaws Asmeskas, feem coob ntawm cov khoom noj siv mis yog tsim los ntawm nyuj cov kua mis. Tab sis koj tuaj yeem nrhiav cov kua mis thiab cheese nrog cheese ua los ntawm cov kua mis.
Cov khoom noj uas yog mis los yog mis nyuj xws li yogurt, pudding, mis nyuj khov, khov thiab mis yog kua. Lawv yog cov zoo los ntawm calcium, tab sis lawv kuj tseem muaj roj thiab qab zib, yog li nws tseem ceeb heev rau suav cov calorie ntau ntau thiab kom muaj ntau qhov nyob hauv daim tshev.
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Yog Cov Khaub Ncaws Khov Yog Dab Tsi Zoo Rau Koj?
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18 Kev Cog Tseg Cov Khoom Noj Uas Muaj Tej Yam Uas Muaj Cov Khoom Noj Muaj Mis
Puas Muaj Kev Xaiv Los Rau Cov Khoom Siv Mis?
Qee leej neeg ua xua mis los yog tsis tuaj yeem zom cov kua lactose (cov piam thaj hauv qab) kom zoo kom lawv tsis txhob haus cov khoom siv mis. Tsis tas li ntawd, cov neeg uas ua raws li cov vegan noj tsis haus cov khoom siv mis los vim lawv tuaj ntawm cov nyuj.
Lwm yam khoom noj rau cov khoom noj mis nyuj muaj xws li cov kua mis thiab kua roj (cheese). Koj tuaj yeem haus cov nut milks, xws li almond thiab cashew mis, lossis mis mov. Mis los ua tsis tau muaj cov khoom noj haus zoo tib yam li cov mis nyuj thiab lwm cov khoom siv mis , tab sis lawv feem ntau muaj zog nrog calcium thiab vitamin D.
Nutrients Pom Zoo hauv Cov Khoom Siv Mis
Ntawm chav kawm, cov khoom noj siv mis nyuj yog siab hauv calcium.
Tias yog dab tsi ua rau lawv nto moo. Tab sis, lawv yog cov muaj protein ntau thiab potassium, ntxiv rau mis nyuj yog feem ntau nrog vitamin D thiab tej zaum vitamin A.
Cov khoom nyoos tej zaum yuav muaj roj, nrog rau cov rog uas muaj roj, tab sis koj tuaj yeem xaiv cov khoom noj uas tsis muaj rog thiab tsis-rog ntawm koj cov khoom noj uas koj nyiam. Thiab, ntawm chav kawm, khoom noj khoom haus xws li mis nyuj khov, flavored mis, thiab flavored yogurt yuav ua tau siab hauv ntxiv qab zib.
Yog tias koj tsis haus cov khoom siv mis nyuj, koj tuaj yeem tau txais cov calcium ntau ntawm lwm qhov chaw xws li cov leafy ntsuab zaub xws li lwm yam, nqaij npuas thiab broccoli, cov kaus poom ntses (nrog cov pob txha), kua txiv hmab txiv ntoo, los yog cov hloov chaw hloov me me uas tau hais ua ntej. Tej zaum koj yuav xav tau cov vitamin D ntxiv vim tias tsis muaj cov khoom noj uas yog cov vitamin D zoo . Qhov tseeb, muaj ntau cov khoom noj uas muaj vitamin D, tab sis koj nrog koj tus kws kho mob tham txog kev noj tshuaj ntxiv yog tias koj tsis tuaj yeem raug nphav raug rau hnub ci txhua hnub.
Yog tias koj tab tom nrhiav ntau cov protein, koj yuav pom ntau cov nqaij, nqaij qaib, ntses, legumes, ceev thiab noob.
Thiab lwm qhov chaw muaj potassium muaj xws li tag nrho cov txiv hmab txiv ntoo thiab veggies .
Kev Noj Qab Haus Huv Ntawm Cov Khoom Noj Khoom Haus
Calcium yog qhov tseem ceeb rau kev tsim thiab tswj cov pob txha thiab noj cov khoom siv mis nyuj muaj feem xyuam nrog cov pob txha kev noj qab haus huv thiab tuaj yeem txo koj qhov kev pheej hmoo rau txha, uas yog lub zog ntawm pob txha. Calcium kuj tseem ceeb rau kev noj qab haus huv cov leeg thiab cov hlab ntsha kev ua haujlwm thiab ntshav khov.
Koj yuav pom hais tias feem ntau cov khoom noj siv mis thiab ntau lub chaw muaj mis nyuj muaj zog nrog vitamin D. Yog vim koj lub cev xav tau cov vitamin D kom nqus calcium kom zoo. Thiab thaum koj tsis tas yuav haus cov vitamin D thaum tib lub sij hawm xws li cov khoom noj uas muaj pluas mov ntau heev, nws tsuas yog zoo li zoo match.
Cov neeg uas haus cov mis nyuj ntau dua thiab lwm cov khoom noj muaj feem xyuam yuav txo tau kab mob plawv, hom 2 mob ntshav qab zib, thiab ntshav siab. Kev noj haus hauv cov mis nyuj thiab cov khoom siv mis nyuj muaj feem xyuam nrog kev noj qab nyob zoo, tshwj xeeb tshaj yog cov menyuam yaus.
Cov Kev Pom Zoo ntawm Mis Mos Ib Hnub
Cov lus pom zoo txhua hnub rau cov khoom siv mis nyuj yog raws hnub nyoog thiab calcium uas xav tau.
Cov menyuam hnub nyoog li ob mus rau peb xyoos yuav tsum muaj ob khob mis nyuj rau ib hnub twg thaum cov menyuam muaj hnub nyoog plaub mus rau yim xyoo xav tau li ob thiab ib nrab khob mis nyuj rau ib hnub. Txhua tus neeg uas muaj hnub nyoog yim xyoo yuav tsum haus tsawg tshaj peb khob mis nyuj txhua txhua hnub.
Tsis yog tag nrho cov khoom siv mis nyuj yog sib npaug, tau kawg. Muaj ntau qhov sib txawv ntawm cov khoom noj haus hauv lub khob mis nyuj sib piv rau lub khob ntawm cheese lossis mis nyuj khov thiaj li USDA txhais tau tias cov khoom siv mis ntau ntau rau 'cov sib npaug ntawm lub khob.' Txhua lub khob sib npaug zos rau koj qhov khoom noj txhua hnub, tab sis nco ntsoov cov calorie ntau ntau heev:
- 8 ooj ntawm yogurt
- 1 1/2 ounces ntawm cov nyom cheese
- 2 daim ntawm daim tawv nqaij cheese
- 1/3 khob shredded cheese
- 2 ooj ntawm cheese, xws li cheese cheese
- 2 khob tsev cheese
- 1 khob khov thiab yogurt
- 1 1/2 khob dej qab zib
- 1 khob soymilk
Muab cov khoom noj rau hauv koj lub cev
Nws yog ib qho yooj yim siv teeb meem khoom noj rau hauv koj lub hnub. Sim ib co ntawm cov tswv yim no:
- Haus mis nrog pluas noj
- Ntxiv mis nyuj rau cereal thaum noj tshais
- Sprinkle shredded cheddar cheese on koj nyias los zaub zaub tais
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Ntxiv Cov Khoom Noj Txiaj Ntsig rau Koj Cov Khoom Noj Txwv Ntshe Kom Qis Calcium
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Cov Khoom Noj Muaj Mis Nyuj: Cov Calories thiab Kev Noj Qab Haus Huv
- Noj yogurt yog ib qho khoom noj txom ncauj nrog cov txiv hmab txiv ntoo, tws ceev thiab me ntsis zib mu
- Grate parmesan cheese on top ntawm paj kws
- Ntxiv ib daim ntawm cheese mus rau ib lub ncuav
- Pab cheese nrog cov txiv hmab txiv ntoo tshiab ua ib qho appetizer
- Sab saum toj nplooj ntsuab nrog tsev cheese thiab lws suav wedges
Koj tuaj yeem ua cov zaub mov zoo thiab cov pluas noj uas siv cov khoom siv mis ua cov khoom xyaw. Ntawm no yog qee yam ntawm peb favorites:
- Yuav ua li cas yuav ua rau lub ntiaj teb zoo tshaj plaws txuam-Dawb Grilled Cheese Sandwich
- Noj qab nyob zoo Mac & Cheese nyob hauv ib lub Cooker Cooker
- Noj Cov Khoom Noj Txiaj Ntsis rau Cheese Lovers
- Yooj Yooj Yim Txoj Kev Tsim Cov Kua Ceg Ntsej Muag Hauv Tsev
- Tzatziki nrog Mint - Dib Kua Sauce Sauce
> Qhov chaw:
> Thorning TK, Raben A, Tholstrup T, Soedamah-Muthu SS, Givens I, Astrup A. "Mis Nyuj thiab Mis Khoom: Zoo los Phem rau Neeg Kev Noj Qab Haus Huv Kev Soj Ntsuam ntawm Tag Nrho Cov Ntawv Pov Thawj." Zaub Mov Nutr Res. 2016 Nov 22; 60: 32527.
> Teb Chaws Asmeskas Tuam Tsev Ua Haujlwm. "Tag Nrho Cov Lus Qhia Txog Cov Mis Los".