Koj tus me nyuam puas cem quav? (Kab mob cem quav) Tsis txhob txhawj, cia peb tham txog qhov no!

Koj tus menyuam puas tsis tau mus rau chav dej kom raug ob peb hnub lawm? Los yog nws puas quaj lossis muaj teeb meem mus rau chav dej? Kab mob cem quav yog ib qho mob uas cov menyuam mos feem ntau muaj. Txawm li cas los xij, feem ntau nws tsis loj heev. Yog li ua ntej koj ntshai, cia peb tham txog nws kom meej me ntsis kom koj nkag siab txog qhov xwm txheej thiab yuav ua li cas.

Kab mob cem quav yog dab tsi tiag? Cov tsos mob thaum ib tug me nyuam muaj kab mob no yog dab tsi?

Hais yooj yim xwb, cem quav yog thaum ib tug me nyuam muaj teeb meem tso quav li niaj zaus. Qhov no txhais tau tias tus me nyuam yuav tso quav tsawg dua li niaj zaus, lossis lawv yuav muaj teeb meem lossis mob thaum tso quav.

Xav txog nws, qee tus menyuam mus rau chav dej ob lossis peb zaug hauv ib hnub. Lwm tus yuav mus txhua ob hnub. Qhov no txawv ntawm ib tus menyuam mus rau ib tus menyuam thiab kuj raws li hnub nyoog. Qhov tseem ceeb tshaj plaws yog saib seb koj tus menyuam tus cwj pwm ib txwm puas tau hloov pauv.

Tam sim no cia peb saib cov tsos mob uas pom tau hauv ib tug menyuam uas muaj cem quav:

• Kev tso quav tsawg dua: Yog tias koj tus menyuam tsis tau mus rau chav dej li ob lossis peb hnub, nws yuav yog ib qho cim qhia tias nws yog cem quav. Nws yog ib txwm muaj rau qee tus menyuam mos uas yuav mus ob peb hnub tsis tau tso quav thaum lawv tsuas yog noj niam mis xwb, tab sis tsuav yog cov quav tsis mob lossis cov quav qhuav, nws tsis yog teeb meem. Txawm li cas los xij, tus qauv no yuav hloov pauv thaum cov khoom noj khov tau muab tso rau.
• Kev nyem thiab mob thaum tso quav: Yog tias koj tus menyuam zaum ntawm lub qhov quav nrog lub ntsej muag liab thiab zoo li nws tab tom nyem, lossis yog tias lawv quaj thaum tso quav, nws yuav yog vim qhov mob.
• Cov quav qhuav, tawv, thiab pob: Feem ntau, cov quav ntawm ib tug menyuam noj qab nyob zoo yog mos. Txawm li cas los xij, thaum lawv cem quav, cov quav yuav qhuav, zoo li cov pob zeb me me, lossis lawv yuav yog cov pob loj, tawv.
• Cov quav loj dua li qub: Qee zaum, tom qab ob peb hnub ntawm kev cem quav, cov quav loj heev tuaj yeem tawm tau tam sim ntawd. Qhov no tuaj yeem ua rau mob rau tus menyuam.
• Xav tias puv lossis o: Tus me nyuam yuav hais tias, "Kuv xav tias puv, Niam," lossis lawv lub plab yuav zoo li o me ntsis.
• Mob plab: Txawm hais tias tsis yog txhua lub sijhawm, qee tus menyuam yaus yuav mob plab.
• Los ntshav me ntsis thaum tso quav: Thaum koj tso quav tawv, koj yuav pom qhov mob me ntsis nyob ib ncig ntawm lub qhov quav, thiab tej zaum yuav pom ob peb tee ntshav ntawm daim ntawv so quav lossis hauv cov quav. Qhov no feem ntau yog los ntawm qhov kua muag me me hu ua "qhov quav tawg." Txawm li cas los xij, yog tias tseem los ntshav, nws yog ib qho tseem ceeb uas yuav tsum nrhiav kev pab kho mob.

Yog koj tus menyuam muaj ib lossis ntau yam ntawm cov tsos mob no, nws yuav yog cem quav.

Peb yuav tsum ua li cas rau ib tug me nyuam uas cem quav?

Qhov xov xwm zoo yog tias feem ntau koj tuaj yeem tswj tau kab mob raws plab los ntawm tej yam yooj yim uas koj ua tau hauv tsev. Cia peb saib seb tej yam ntawd yog dab tsi. Peb hu qhov no ua "Peb F ntawm Kev Kho Mob." Qhov ntawd sawv cev rau Kua, Fiber, thiab Kev Tawm Dag Zog.

1. Cov kua dej - Muab cov kua dej ntau ntxiv:

• Dej zoo tshaj plaws. Txhawb kom koj tus menyuam haus dej me me thoob plaws hnub. Dej pab ua kom cov quav mos.
• Cov kua txiv hmab txiv ntoo kuj zoo. Kua txiv prune, kua txiv apple, thiab kua txiv pear tshwj xeeb tuaj yeem pab txo qhov mob raws plab. Txawm li cas los xij, yog tias koj tus menyuam hnub nyoog qis dua 6 lub hlis lossis tsis tau pib noj zaub mov khov, tsis txhob muab cov kua txiv hmab txiv ntoo no rau lawv yam tsis tau sab laj nrog kws kho mob ua ntej.
• Cov dej qab zib thiab cov dej haus uas muaj carbonated tsis zoo rau qhov no, vim tias lawv tuaj yeem ua rau cem quav hnyav dua.

2. Fiber - Ntxiv cov khoom noj uas muaj fiber ntau rau hauv koj cov zaub mov noj:

• Cov fiber yog dab tsi? Hais yooj yim xwb, cov no yog cov khoom uas peb lub cev tsis tuaj yeem zom tau, tab sis lawv ua rau peb cov quav ntxiv, ua rau lawv loj thiab mos.
• Txiv Hmab Txiv Ntoo: Txiv hmab txiv ntoo zoo li txiv apples (nrog tev), pears, txiv kab ntxwv, txiv tsawb (tshwj xeeb tshaj yog cov zoo li paj lotus), txiv papaya, txiv nkhaus taw, thiab txiv laum huab xeeb zoo heev.
• Zaub thiab zaub ntsuab: Ntxiv cov zaub thiab zaub ntsuab xws li spinach, kale, spinach, carrots, taum, taub dag, thiab qos liab rau hauv koj tus menyuam cov zaub mov noj.
• Cov Nplej: Muab cov khoom xws li oats, millet, taum ntsuab, chickpeas, lentils, nrog rau mov bran, qhob cij whole-grain, thiab cov khoom noj tshais wholegrain rau hauv koj cov zaub mov noj.
• Xav txog nws li no: ib yam li daim txhuam cev nqus dej, cov fiber nqus dej hauv peb txoj hnyuv, ua rau peb cov quav loj dua thiab mos dua. Tom qab ntawd lawv tuaj yeem tso tawm tau yooj yim.

3. Kev Ua Si - Txhawb kom koj tus menyuam ua si txhua hnub:

• Kev ua si lub cev ua rau cov quav txav tau yooj yim dua. Yog li ntawd, thaum ib tug me nyuam khiav thiab ua si, cov quav pib txav tau yooj yim dua los ntawm cov hnyuv.
• Ua si nrog koj tus menyuam, cia lawv khiav thiab dhia. Yog tias lawv nkag, cia lawv nyob hauv pem teb ntau dua. Yog tias lawv taug kev, txhawb kom lawv khiav, dhia thiab ua si pob. Txawm tias taug kev luv luv xwb los kuj zoo.

Qhov tseem ceeb tshaj plaws: Ua ntej koj muab tshuaj rau koj tus menyuam noj, nco ntsoov nrog koj tus kws kho mob tham. Qee cov tshuaj uas yuav tsis tas yuav muaj daim ntawv yuav tshuaj tsis haum rau menyuam yaus, thiab kev muab tshuaj ntau dhau tuaj yeem cuam tshuam kev ua haujlwm ntawm txoj hnyuv.

Hauv cov xwm txheej zoo li no, koj yuav tsum nrhiav kev pab kho mob!

Txawm hais tias feem ntau cov kab mob cem quav yuav ploj mus los ntawm kev kho mob hauv tsev, tab sis muaj qee kis uas peb yuav tsum mus ntsib kws kho mob. Cia peb saib seb lawv yog dab tsi:

• Yog tias cem quav kav ntev tshaj ib lub lim tiam: Yog tias nws tsis zoo dua hauv ob peb hnub, koj yuav tsum xyuas seb puas muaj lwm yam ua rau.
• Yog tias koj tus menyuam muaj cov quav xoob (xws li raws plab) ntawm lawv cov ris tsho hauv qab thaum lawv tsis mob: Qhov no yog qhov tsis meej pem me ntsis, puas yog? Raws plab tuaj yeem tshwm sim li cas thaum tus menyuam cem quav? Zoo, qee zaum thaum cov quav tawv lo rau hauv cov hnyuv, cov quav me me tuaj yeem tawm ntawm nws ib puag ncig. Qhov no hu ua "overflow diarrhea". Qhov no tsis yog raws plab tiag tiag, tab sis yog ib qho tsos mob ntawm kev cem quav hnyav.
• Yog tias mob plab hnyav heev: Nws yog ib qho ib txwm muaj rau kev cem quav ua rau mob plab me ntsis. Txawm li cas los xij, yog tias tus menyuam mob tsis tuaj yeem ua tau, nws yuav yog ib qho cim ntawm lwm yam mob hnyav.
• Yog tias ntuav tshwm sim: Nrhiav kev pab kho mob yog tias ntuav tseem muaj, tshwj xeeb tshaj yog tias koj cem quav.
• Kev ntshaw noj mov, noj zaub mov tsis zoo: Yog tias koj tus menyuam tsis kam noj mov vim nws tsis xis nyob, qhov ntawd kuj yog ib yam uas yuav tsum tau them sai sai.
• Yog tias koj poob phaus lossis tsis nce phaus: Qhov no tuaj yeem cuam tshuam rau cov menyuam mos.
• Yog tias koj feem ntau pom ntshav hauv koj cov quav: Raws li tau hais ua ntej, nws yuav yog vim raug mob me me, tab sis yog tias nws tshwm sim ntau zaus, nws yog ib lub tswv yim zoo kom coj nws mus kuaj xyuas.

Yog koj muaj cov tsos mob no, thov mus ntsib kws kho mob tam sim ntawd.

Koj ua tau dab tsi los tiv thaiv kev cem quav?

"Kev tiv thaiv zoo dua li kev kho mob," lawv hais. Yog li muaj tej yam uas peb ua tau los txo qhov muaj feem yuav mob raws plab.

• Txo cov khoom noj uas muaj roj, qab zib, thiab hmoov txhuv nplej siab: Cov no tuaj yeem ua rau cov hnyuv ua haujlwm qeeb. Txo qhov zaus noj cov noodles tam sim ntawd, cov khoom qab zib, cov ncuav qab zib, cov ncuav mog qab zib, thiab cov khoom kib (xws li French fries).
• Muab cov khoom noj uas muaj fiber ntau: Ntxiv cov txiv hmab txiv ntoo, zaub, taum pauv, thiab cov nplej tag nrho uas tau hais ua ntej rau hauv koj tus menyuam cov khoom noj txhua hnub. Nws yog qhov zoo tshaj plaws los qhia qhov no rau koj tus menyuam txij li thaum nws tseem hluas.
• Muab dej txaus: Txhawb kom haus dej thoob plaws hnub.
• Kev tawm dag zog tsis tu ncua: Ua kom koj tus menyuam nquag.
• Tsim kom muaj kev cob qhia siv chav dej: Koj tuaj yeem qhia koj tus menyuam kom tos ib pliag ntawm chav dej, tshwj xeeb tshaj yog tom qab noj mov. Qhov no yuav ua rau cov hnyuv tawm mus quav. Tab sis tsis txhob yuam lawv.
• Tsis txhob ncua koj tus menyuam txoj kev xav mus rau chav dej: Qee zaum cov menyuam yaus tsis kam mus rau chav dej thaum lawv tab tom ua si lossis saib TV. Qhov no tuaj yeem ua rau cov quav nyuaj dua rau kev tso zis. Yog li txhawb koj tus menyuam kom mus sai li sai tau thaum lawv xav tau.

Kev xaus lus: Cov ntsiab lus tseem ceeb tshaj plaws uas yuav tsum nco ntsoov

Yog li ntawd, txawm hais tias cem quav yog ib qho teeb meem uas tshwm sim rau cov menyuam yaus, peb tuaj yeem tswj nws tau yooj yim yog tias peb paub txog nws.

Hauv luv luv: Ntxiv cov khoom noj uas muaj fiber ntau (txiv hmab txiv ntoo, zaub, taum pauv, cov nplej tag nrho) rau hauv koj tus menyuam cov zaub mov, muab dej rau lawv haus ntau, thiab cia lawv khiav thiab ua si. Cov khoom yooj yim no feem ntau tuaj yeem pab tswj kev cem quav.

Txawm li cas los xij, yog tias koj muaj kev tsis ntseeg, yog tias koj tus menyuam tus mob tsis zoo dua hauv ob peb hnub, lossis yog tias pom muaj cov tsos mob hnyav uas tau hais los saum toj no, thov nrhiav kev pab kho mob. Tsis txhob noj tshuaj rau koj tus kheej.

Qhov tseem ceeb tshaj plaws rau peb yog kom koj tus menyuam noj qab nyob zoo thiab zoo siab!

Kab mob cem quav, kab mob cem quav rau menyuam yaus, Kab mob cem quav, kab mob cem quav, kev noj qab haus huv ntawm menyuam yaus, kev noj zaub mov, cov khoom noj uas muaj fibrous