Yuav ua li cas kom cov menyuam yaus zoo siab nrog cov khoom noj pheej yig thiab muaj txiaj ntsig zoo? (Cov Khoom Noj Qab Haus Huv Pheej Yig rau Cov Menyuam)

Ua ib leej niam los yog ib leej txiv, ib qho teeb meem loj tshaj plaws uas koj ntsib yog kev muab zaub mov zoo thiab muaj txiaj ntsig rau koj cov menyuam, txawm tias koj tsis muaj nyiaj ntau los xij. Tej zaum koj xav tias, 'Kuv yuav ua li cas pub cov menyuam yaus no noj zaub mov zoo thiab kom lawv puv, thaum tseem txo tus nqi?' Nws yog ib qho teeb meem tiag tiag. Tab sis tsis txhob txhawj, hnub no peb yuav tham txog qee qhov kev daws teeb meem yooj yim rau qhov no. Yog tias koj ua raws li cov lus qhia no, koj tuaj yeem ua rau koj tus menyuam zoo siab los ntawm kev pub zaub mov noj qab haus huv thiab pheej yig rau lawv.

Peb puas yuav tsum qhia koj tus menyuam kom mloog nws lub cev?

Ua ntej, cia peb saib seb peb yuav pab peb cov menyuam paub txog yam uas lawv lub cev qhia rau lawv li cas. Qhov no yog ib qho tseem ceeb heev. Hais yooj yim xwb, nws yog hais txog kev qhia lawv kom nkag siab rau lawv tus kheej seb lawv tshaib plab lossis puv .

Xav txog seb, yog koj qhia ib tug me nyuam ua li no thaum lawv tseem hluas, nws yuav pab kom lawv tsis txhob noj ntau dhau los yog tshaib plab thaum lawv loj hlob tuaj. Nws kuj tseem yuav pab tau kom lawv lub cev hnyav zoo.

Koj ua qhov no li cas?

• Tham nrog koj tus menyuam: Thaum koj tus menyuam zaum noj mov, lossis thov zaub mov, koj tuaj yeem nug, "Koj tus menyuam puas tshaib plab tiag? Puas muaj suab nrov hauv lawv lub plab? Lossis lawv lub taub hau puas mob?" Qee zaum cov menyuam yaus tuaj yeem mob taub hau thaum lawv tshaib plab, lossis lawv tuaj yeem chim me ntsis. Cov no yog cov cim qhia uas lawv lub cev muab rau lawv.
• Qhia koj tus menyuam txog cov cim qhia tias koj tshaib plab: Qhia koj tus menyuam tias tej yam xws li kev xav tias 'qaug zog', lub plab quaj, qee zaum xav tias me ntsis nkees, tsis muaj zog, thiab muaj teeb meem tsom ntsoov tuaj yeem yog cov cim qhia tias koj tshaib plab. Nug yooj yim, "Koj lub plab puas ua suab me ntsis thaum koj tshaib plab, tub?"
• Cov cim qhia tias puv npo kuj tseem ceeb: Yog li ntawd, qhov kev xav tias 'txaus tam sim no'. Qhia koj tus menyuam tias thaum lawv puv me ntsis, lawv xav tias lawv tsis tuaj yeem noj ntxiv lawm. Muaj ib txhia menyuam sim noj txhua yam ntawm lawv lub phaj txawm tias lawv puv npo, lossis peb yuam kom lawv noj. Tsis txhob yuam lawv. 'Koj tus tub/ntxhais puas puv npo tam sim no?' Nug lawv nrog kev hlub, 'Puas muaj chaw hauv koj lub plab rau zaub mov ntxiv?'
• Mloog koj tus menyuam: Qhov tseem ceeb tshaj plaws yog mloog koj tus menyuam, txawm tias lawv hais tias, "Kuv tsis tshaib plab" lossis "Kuv noj txaus lawm." Tsis txhob yuam kom lawv noj. Qhia lawv kom ntseeg lawv lub cev. Qhov no yuav pab lawv kawm ntseeg lawv lub cev cov cim qhia.

Nco ntsoov, qhov no yuav tsis tshwm sim ib hmos ib hmos. Raws li lub sijhawm dhau mus, koj tus menyuam yuav kawm paub txog yam uas lawv lub cev qhia rau lawv. Ua siab ntev.

Cia peb ua kom nws yog ib qho kev coj ua los muab cov pluas noj thiab cov khoom noj txom ncauj raws sijhawm.

Qhov tseem ceeb thib ob yog muab peb pluag mov tseem ceeb rau cov menyuam noj txhua lub sijhawm, nrog rau ib lossis ob pluag mov me me nruab nrab . Qhov no ua kom lub cev ntawm tus menyuam tau txais cov as-ham uas nws xav tau, thiab muab zog rau lawv khiav ncig, ua si, thiab kawm tau thoob plaws hnub.

Vim li cas nws thiaj li tseem ceeb rau kev pub mis rau lub sijhawm no?

Xav txog nws, peb cov menyuam yaus zoo li lub tshuab khiav, puas yog? Lawv xav tau zog txhua lub sijhawm. Yog tias lawv tsis noj dab tsi txhua 3-4 teev, lawv yuav nkees sai heev, tshaib plab thiab sim noj ntau ntawm pluas mov tom ntej. Tom qab ntawd qee zaum lawv noj ntau dua li lawv yuav tsum tau ua, uas tuaj yeem ua rau mob plab thiab o.

Tsis tas li ntawd xwb, kev pub mis rau menyuam raws sijhawm yuav pab kom tus menyuam cov ntshav qab zib nyob hauv nws lub cev. Qhov no tseem ceeb heev rau lawv lub hlwb ua haujlwm, kev tsom ntsoov, kev kawm, thiab kev ua si. Kev hloov pauv sai sai ntawm cov ntshav qab zib kuj tuaj yeem cuam tshuam rau lawv txoj kev xav.

Nov yog ib daim qauv teem sijhawm:

Qhov no tsuas yog ib qho piv txwv xwb, koj tuaj yeem hloov kho nws rau koj cov haujlwm hauv tsev txhua hnub thiab koj tus menyuam lub sijhawm kawm ntawv.

• Pluas Tshais: 7:30 sawv ntxov - 8:30 sawv ntxov (nyob ntawm lub sijhawm pib kawm ntawv)
• Pluas Su: Nruab nrab ntawm 10.30 - 11.30 sawv ntxov (nyob ntawm lub sijhawm kawm ntawv)
• *Ceeb Toom:* Tej lub tsev kawm ntawv yuav muab pluas su noj lig dua li qhov no. Yog tias qhov sib nrug ntawm pluas tshais thiab pluas su ntau tshaj 4 teev, koj yuav raug tso cai nqa ib yam dab tsi nrog koj thaum sawv ntxov, xws li ib daim txiv hmab txiv ntoo me me lossis mis nyuj yogurt.
• Khoom noj txom ncauj thaum tav su: Nruab nrab ntawm 2.30 - 3.30 teev tsaus ntuj (thaum koj mus txog tsev kawm ntawv)
• Pluas Hmo: Nruab nrab ntawm 6:00 - 7:00 PM (Noj hmo ua ntej me ntsis yuav yooj yim dua rau cov menyuam yaus zom)

Tam sim no saib seb, hauv daim ntawv teem sijhawm no, cov khoom noj txom ncauj thaum tav su yog muab los txuas qhov sib txawv loj ntawm pluas su thiab pluas hmo. Qhov no yuav tiv thaiv tus menyuam kom tsis txhob tshaib plab heev thaum noj hmo thiab yuav pab tswj kev noj ntau dhau tsis tsim nyog.

Qhov tseem ceeb tshaj plaws yog xyuas kom koj tus menyuam haus dej ntau ntawm cov pluas noj. Qee zaum cov menyuam yaus tuaj yeem tshaib plab txawm tias lawv nqhis dej los xij. Yog li ntawd, nco ntsoov kom lawv haus dej tsis tu ncua.

Cia peb xaiv cov khoom noj uas pheej yig tab sis muaj fiber thiab protein ntau.

Qhov thib peb thiab qhov ua tau zoo tshaj plaws yog xaiv cov khoom noj uas peb muab rau peb cov menyuam, tshwj xeeb yog cov khoom noj txom ncauj, uas muaj fiber ntau thiab protein . Cov khoom noj no tsis yog tsuas yog ua rau tus menyuam lub plab puv sai xwb, tab sis kuj ua rau lawv puv ntev dua.

Vim li cas cov fiber thiab protein thiaj zoo?

Hais yooj yim xwb, nws yuav siv sijhawm ntev me ntsis rau lub cev zom ob yam khoom noj no. Qhov ntawd txhais tau tias, vim tias cov khoom noj no nyob hauv lub plab ntawm tus menyuam ntev heev, nws yuav tsis tshaib plab dua sai sai. Qhov ntawd kuj yuav txo cov zaus uas nws hais tias, "Niam, kuv tshaib plab," puas yog? Cov fiber kuj pab tiv thaiv kev cem quav, thiab cov protein pab lub cev loj hlob thiab ua kom cov leeg nqaij muaj zog.

Koj nrhiav tau cov fiber no qhov twg?

• Txiv Hmab Txiv Ntoo: Txhua yam txiv hmab txiv ntoo zoo rau cov fiber, xws li txiv tsawb, txiv nkhaus taw, txiv papayas, txiv guavas, txiv kab ntxwv, txiv tangerines, txiv pineapples, txiv guavas, thiab txiv tsawb. Nws zoo dua yog muab cov txiv hmab txiv ntoo uas noj tau nrog daim tawv (ntxuav kom huv), vim tias daim tawv muaj cov fiber ntau tshaj plaws.
• Zaub:Txhua yam zaub muaj cov fiber, xws li carrots, taum, cabbage, spinach, beets, turnips, taub dag, thiab okra. Cov zaub hmoov xws li qos yaj ywm thiab qos liab qab zib kuj zoo, tab sis noj kom sib npaug nrog cov zaub nplooj ntsuab thiab lwm yam zaub.
• Cov Khoom Noj Uas Muaj Tag Nrho: Mov xim av, buckwheat, oats, hmoov atta, barley, thiab lwm yam. Thaum xaiv mov ci, xaiv cov mov ci uas muaj tag nrho cov khoom noj uas muaj tag nrho.

Cov khoom noj twg muaj protein ntau?

• Cov zaub ntsuab xws li lentils, chickpeas, taum ntsuab, thiab taum pauv: Cov no yog cov khoom noj muaj protein zoo uas tseem ceeb hauv peb lub tsev thiab tuaj yeem yuav tau pheej yig. Ua kom lawv npau, ua kua zaub, ua vadas, thiab ntxiv rau txhua pluas noj.
• Cheese, mis nyuj, yogurt, mis nyuj skim: Cov no muab calcium thiab protein zoo. Xaiv yogurt uas muaj qab zib tsawg.
• Ntses, nqaij, nqaij qaib, ntses qhuav: Txiav ua tej daim me me uas yooj yim rau cov menyuam yaus zom, thiab ua kom lawv siav zoo. Zoo tshaj yog ua kom lawv siv roj tsawg dua.
• Qe: Ib lub qe ib hnub yog qhov chaw zoo ntawm cov protein thiab cov khoom noj muaj txiaj ntsig. Koj tuaj yeem noj nws ua kom siav, ua rau hauv omelet, lossis sib xyaw nrog zaub.
• Txiv ntoo qhuav thiab txiv laum huab xeeb butter: Tej yam xws li txiv laum huab xeeb, txiv laum huab xeeb, thiab txiv ntseej almond. Txawm li cas los xij, vim tias txiv ntoo qhuav tag nrho tuaj yeem ua rau cov menyuam yaus hnub nyoog qis dua 5 xyoos txhaws, muab lawv ua hmoov lossis ua cov khoom sib xyaw zoo li txiv laum huab xeeb butter (tshwj tsis yog tias tus menyuam ua xua).

Cov lus qhia rau kev xaiv cov khoom noj zoo rau koj cov peev nyiaj

Tam sim no tej zaum koj yuav xav tias, 'Kuv yuav tau nyiaj qhov twg los yuav tag nrho cov no?' Muaj tseeb tiag, nws nyuaj rau yuav khoom txhua hnub. Tab sis yog tias koj xav txog nws, muaj ntau txoj hauv kev los muab cov khoom noj khoom haus no rau koj tus menyuam ntawm tus nqi qis.

• Khoom noj hauv lub txee pheej yig dua khoom noj hauv lub tub yees: Feem ntau, cov khoom noj qhuav uas ntim ua ntej lawm ('Dry Rations') pheej yig dua li cov khoom tshiab uas yuav tsum tau muab tso rau hauv lub tub yees. Piv txwv li, ib pob taum pauv, ib kilo ntawm taum pauv, ib kilo mov.
• Siv yam koj muaj hauv tsev: Koj puas muaj mov ci? Tom qab ntawd noj nrog cov kua zaub lentil. Koj puas muaj mov seem? Ua ib lub pob mov me me nrog txiv maj phaub sambol thiab qe. Yog tias koj muaj txiv laum huab xeeb, noj nrog txiv tsawb. Yog tias koj xav txog nws, koj tuaj yeem ua ib pluag mov zoo heev thiab muaj txiaj ntsig zoo nrog cov khoom koj muaj hauv tsev.
• Muaj txiv hmab txiv ntoo thiab zaub pheej yig txhua lub xyoo puag ncig: Txiv tsawb, txiv papaya, txiv nkhaus taw (nyob rau lub caij), carrots, taum, taub dag, thiab okra feem ntau muaj nyob rau ntawm tus nqi tsim nyog txhua lub xyoo puag ncig. Siv lawv kom zoo dua. Koj tuaj yeem yuav lawv pheej yig dua yog tias koj mus rau lub khw muag khoom txhua lub lim tiam.
• Cov txiv hmab txiv ntoo thiab zaub khov los yog cov zaub hauv qab kuj yog cov kev xaiv zoo: Qee zaum, thaum cov txiv hmab txiv ntoo thiab zaub tshiab tsis txaus, nws yog ib lub tswv yim zoo los siv cov ntses hauv qab, taum pauv hauv qab, lossis zaub khov (ib hom zoo). Tab sis thaum muab cov khoom noj hauv qab, nco ntsoov txog cov ntsev (sodium). Hloov chaw ntawm cov txiv hmab txiv ntoo hauv qab uas muaj suab thaj ntxiv, xaiv cov uas muaj lawv cov kua txiv.
• Cov khoom noj yooj yim nqa nrog koj mus ncig ua si:Tej yam xws li ib pob pob kws, qee cov khoom ua hauv tsev murukku, taum pauv siav hauv ib lub thawv me me, cov ncuav qab zib nrog cov txiv laum huab xeeb, thiab ib lub txiv tsawb yog qhov yooj yim nqa nrog koj thaum koj mus ncig, thiab kuj zoo rau muab rau koj tus menyuam thaum lawv tshaib plab.

Tseem Ceeb: Thaum muab cov khoom noj tshiab rau cov menyuam yaus, tsis txhob muab ntau rau lawv ib zaug. Muab me ntsis rau lawv ib zaug thiab saib seb lawv puas nyiam lossis lawv puas ua xua rau nws. Tsis txhob tso tseg cov khoom noj vim lawv tsis nyiam, sim dua ob peb hnub tom qab ntawd rau lwm txoj kev.

Yog li, cia peb rov qab nco txog yam peb tau tham txog dua ib zaug ntxiv? (Cov Lus Coj Mus Tsev)

Yog li ntawd, peb cov niam thiab cov txiv uas peb hlub, tej zaum nej yuav nkag siab tam sim no, puas yog? Nws tsis nyuaj rau muab cov pluas noj uas muaj txiaj ntsig zoo rau peb cov menyuam, txawm tias pheej yig los xij.

• Ua ntej, qhia koj tus menyuam kom mloog nws lub cev. Pab nws nkag siab thaum twg nws tshaib plab lossis puv.
• Qhov thib ob, muab pluas mov thiab khoom noj txom ncauj rau lawv raws sijhawm. Qhov no yuav pab kom lawv muaj zog thoob plaws hnub.
• Qhov thib peb, xaiv cov khoom noj uas muaj fiber ntau thiab protein, thiab kuj pheej yig. Noj txiv hmab txiv ntoo, zaub, nplej, taum pauv, thiab qe rau hauv koj cov zaub mov tsis tu ncua.
• Thiab, ua kom muaj tswv yim! Sim ua cov zaub mov qab thiab muaj txiaj ntsig los ntawm cov khoom koj muaj hauv tsev. Cia koj tus menyuam pab ua cov haujlwm me me, xws li xaiv thiab npaj zaub mov. Ua li ntawd, lawv yuav nyiam noj ntau dua.

Tsis txhob hnov ​​qab: Txhua tus menyuam txawv. Tej yam uas ib tug menyuam nyiam tej zaum yuav tsis yog yam uas lwm tus menyuam tsis nyiam. Qhov tseem ceeb tshaj plaws yog pab lawv tsim kom muaj tus cwj pwm noj mov zoo nrog kev ua siab ntev thiab kev hlub. Koj tsis tas yuav hla txoj kev no ib leeg xwb, thiab yog tias tsim nyog, koj tuaj yeem nrhiav kev qhia los ntawm tus kws noj zaub mov lossis koj tus kws kho mob hauv tsev neeg.

Thov kom nej txhua tus muaj lub sijhawm zoo kawg nkaus nrog cov menyuam yaus noj qab nyob zoo thiab zoo siab!

Khoom noj rau menyuam yaus, khoom noj muaj txiaj ntsig zoo, khoom noj pheej yig, kev tshaib plab rau menyuam yaus, khoom noj txom ncauj, fiber, protein