Science qhia hais tias noj zaub mov zoo rau cov txiv hmab txiv ntoo thiab zaub muaj feem xyuam nrog muaj lub plawv zoo, txo kev pheej hmoo ntawm kev mob kheesxaws, muaj lub hlwb zoo dua, thiab lub neej ntev. Raws li United States Department of Agriculture (USDA), koj yuav tsum tau tsawg kawg yog ob khob txiv hmab txiv ntoo txhua txhua hnub thiab li ob thiab ib nrab khob zaub txhua hnub. Los yog nws yooj yim los teev cia, li ntawm tsib cuaj servings ib hnub twg.
Li ntawd, loj npaum li cas yog ib qho kev pab?
Feem ntau, ib qho kev pab txiv hmab txiv ntoo los yog zaub yog sib npaug li ntawm ib nrab khob (sliced los yog txhoov). Tab sis cov zaub zoo li spinach thiab lettuce muaj ib qho me me sib npaug zos rau ib khob puv nkaus. Ib feem ntawm txiv hmab txiv ntoo, xws li kua los yog ib lub txiv kab ntxwv kuj suav tias yog ib qho khoom noj. Thaum koj nyeem cov ntawv lo ntawm cov txiv hmab txiv ntoo thiab zaub, koj yuav pom tau hais tias ib qho kev noj haus yog peb feem plaub ntawm ib khob siv ib nrab khob. Ib qho kua txiv hmab txiv ntoo yog plaub ooj.
Ntawm no yog yuav ua li cas kom koj cov txiv hmab txiv ntoo thiab zaub kom tsawg:
Ua kom lawv yooj yim rau tom tsev. Cov txiv apples, txiv pears, txiv tsawb, txiv kab ntxwv, thiab txiv lws txiv lws suav tsis tas yuav tub yees kom koj tuaj yeem ua rau pom tseeb hauv koj cov txee lossis rooj. Thaum lub sij hawm noj txom ncauj qaub ncig nws yuav yooj yim mus lob ib piece ntawm txiv hmab txiv ntoo los yog ib tug puv kua txiv lws suav.
Sim ua tej yam tshiab . Rutabagas muaj peev xwm ua tau siav thiab zom ib leeg los yog tov nrog qos yaj ywm. Pab pluots ua qab zib, lossis noj khoom txom ncauj ntawm pomegranate caj npab .
Sim ob peb lub lauj kaub tais diav los ntawm cov khoom noj khoom nyoos .
Tshem cov zaub khov. Lawv ceev nrooj thiab yooj yim los npaj rau hauv lub microwave los yog ntawm cov stovetop. Koj tuaj yeem xaiv cov zaub uas muaj xws li peas, carrots, ntsuab taum, lossis cov qoob loo, los yog koj tuaj yeem ua cov zom ntawm cov zaub.
Pre-cut thiab pre-washed zaub nyoos-hauv-ib-hnab ua rau mealtime yooj yim.
Cia li tsis txhob xav hais tias lub pre-washed nyias sib tov sib xyaw yog immaculate. Muab lawv ua kom yoojyim ua ntej koj npaj pluas mov.
Noj txiv hmab txiv ntoo thiab zaub ua hauj lwm. Cov txiv hmab txiv ntoo lub cev xws li raisins, dates, thiab qhuav cranberries kom zoo nyob hauv cov thawv yas. Nqa ib lub hnab ntawm raisins nyob rau hauv koj lub hnab rau ib qho yooj yim noj txom ncauj. Cov khoom ntim ib leeg ntawm cov txiv applesauce los yog cov txiv hmab txiv ntoo uas tsis tas yuav tsum tau cia tau rau hauv koj lub rooj.
Pob sliced carrots thiab celery nrog koj pluas su noj rau ib qho khoom noj txom ncauj zoo yav tav su. Yog tias koj noj su hauv ib lub tsev noj mov, xaiv ib sab zaub tshiab es tsis txhob noj fries thiab haus 100% kua txiv hmab txiv ntoo tsis muaj dej qab zib. Xaj cov qhaub cij zaub mov thiab ntaub qhwv. Lawv feem ntau qis hauv calorie ntau ntau thiab tuaj yeem muab koj ob los yog peb qhov khoom noj uas tsuas muaj ib qhaub cij xwb.
Pab txiv hmab txiv ntoo thiab zaub thaum tom qab tsev kawm ntawv cov khoom noj txom ncauj. Tsis txhob ntim cov kua nplaum, cov tais diav, thiab lub raj mis uas muaj suab thaj . Cov khoom noj txom ncauj yog siab hauv calorie ntau ntau thiab tsawg hauv kev noj haus.
Muab lawv hloov nrog:
- Freshly txiav zaub thiab poob.
- Kev sib xyaw ntawm koj cov kua txiv hmab txiv ntoo 100-feem pua uas nyiam nrog qws qws.
- Ib tug parfait ua nrog yogurt, berries, thiab ntse los yog granola.
- Ib lub tais me me ntawm whole grain cereal nrog cov txiv hmab txiv ntoo tshiab los yog raisins thiab mis nyuj muaj roj tsawg.
- Frozen seedless grapes.
Qhaub cij, Zaub xam lav thiab Sab
Noj zaub nyias noj raws li pluas mov muab tau rau koj ntau pluas noj txiv hmab txiv ntoo thiab zaub. Pib nrog qee lub lettuce thiab ntxiv sliced txiv lws suav, txiv apples, pears, berries, celery, cucumbers, sprouts, taum ntsuab, broccoli los sis cauliflower. Nrog ntau yam ua ke, koj tuaj yeem noj nyias nyias txhua txhua hnub.
Noj zaub xam lav ib zaug lossis ib zaug ob zaug txhua lub lim tiam.
Thaum koj ua ib lub sandwich, nco ntsoov ntxiv lettuce thiab ob peb tuab lws suav slices. Coj tus so ntawm lws suav, hle nws thiab pab nws rau sab. Ntxiv cov zaub ntxiv rau koj cov kua zaub thiab cov zaub mov noj, lossis txawm tias cov kaus poom kua zaub.
> Qhov chaw:
> Gropper SS, Smith JL, Groff JL. "Cov khoom noj khoom haus zoo tshaj plaws thiab cov tib neeg metabolism." Sixth Edition. Belmont, CA. Wadsworth Publishing Co. 2013.
> Sampson L, Rimm E, Hollman PC, de Vries JH, Katan MB. "Flavonol thiab flavone intakes hauv US cov kws kho mob." J Kuv Noj Zaub Tsuag. 2002; 102 (10): 1414-1420.
> Scalbert A, Williamson G. "Kev noj zaub mov kom noj qab haus huv thiab bioavailability ntawm polyphenols." J Nutr. 2000; 130 (8S Khoom Siv): 2073S-2085S.
> Lub Koom Haum Saib Xyuas Kev Kawm Txuj Ci ntawm Tebchaws, Engineering thiab Tshuaj Kho Mob, Kev Noj Qab Haus Huv thiab Kho Mob. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov."