Yuav ua li cas yuav hloov tau nqaij? Lub tswv yim rau vegetarians

Peb accustomed mus rau nqaij raws li ib yam khoom, yam uas nws ua tsis tau nyob rau hauv lub neej txhua hnub. Nco ntsoov tsawg kawg yog peb lub sij hawm ib lub lim tiam peb muaj ib yam dab tsi los ntawm nws yog ib txwm npaj txhij - cov tsuas, ces kib nws nrog zaub. Yog, nqaij yog noj thiab pab tau, raws li nws muaj ntau yam sib txawv vitamins yuav tsum tau rau lub qub hauj lwm ntawm tib neeg lub cev. Tab sis nyob rau tib lub sij hawm, nws kuj muaj tej yam tsis zoo yam ntxwv, vim hais tias nws muaj txhawb rau tsub zuj zuj ntawm rog nyob rau hauv lub cev thiab tus tsim ntawm roj uas txhaws taus plaques. Liab nqaij ho tsub kom kev pheej hmoo ntawm kev tuag los ntawm kab mob plawv los yog mob cancer.

Tom qab kev kawm txog cov kev piam sij ntawm cov nqaij, peb txiav txim siab mus cuag lawv lub neej thiab txhim kho lawv cov kev mob? Ces mus ua ntej - pib noj cov zaub mov uas excludes nqaij!

Yog li ntawd yog dab tsi yuav hloov tau cov nqaij tsis muaj yuav ua tau rau raug mob rau lub cev?

Koj yuav tsum tsis tu ncua noj txiv kab ntxwv thiab liab zaub nplua nuj nyob rau hauv carotenoids yog tsis tshua muaj pab tau. Tseem ceeb thiab tsim nyog vitamin D3 yuav muab tau los ntawm cov poov xab, neeg ua mov ci thiab Brewer.

Yav tas los, yeej ib txwm hais tias cov neeg uas tsis txhob noj cov nqaij, yuav tsum tau hlau tsis muaj peev xwm anemia, vim hais tias nyob rau hauv lub so ntawm cov khoom yog tsis heme hlau, uas lub cev metabolizes yooj yim. Tswv yim xws yog cov ntaub ntawv, vim hais tias nyob rau hauv lub dhau los lawm tsis paub tias dab tsi yuav hloov tau nqaij. Tam sim no, muaj tau paub tseeb hais tias los ntawm kev tshawb cov ntaub ntawv qhia tias lub cev yog accustomed mus rau ib tug zaub mov tsob ntawd, nws adapts zoo mus rau lwm qhov chaw ntawm cov iron thiab yog muaj peev xwm mus nqus kiag uas tsis yog-heme hlau. Ntxiv mus, hlau nkag mus rau hauv lub cev raws li ib tug tshwm sim bezmyasnoy noj cov zaub mov tov nrog carotenoids thiab vitamin C, uas pab txoj kev nws haum. Ib tug noj cov zaub mov nplua nuj nyob rau hauv legumes, ceev, oats, hmoov khoom, noj mov, tshiab thiab qhuav txiv hmab txiv ntoo, thiab tsaus ntsuab nplooj zaub thiab muab txaus kom tsawg ntawm cov hlau nyob rau hauv lub cev.

Nco ntsoov hais tias cov mis nyuj impairs haum ntawm hlau, yog li ntawd tsis txhob haus dej haus lawv saum toj no cov khoom.

Kom ntau tseem ceeb cov amino acids nyob rau hauv cov nroj tsuag. Rau lub xeem haus ntau haiv neeg cog cov khoom noj xws li legumes thiab tseem grain (lentils, cov nplej xim av, oatmeal, thiab hais txog. D.). Qhov tseem pab tau buckwheat - nws yog tag nrho cov txheej ntawm qhov tseem ceeb cov amino acids lub cev.

Tom ntej no, peb mam li tham nyob rau hauv ntau yam hais txog dab tsi koj yuav hloov nqaij nyob rau hauv ib tug noj qab nyob zoo:

1) cheese - ib tug zoo hloov rau cov nqaij thiab cov ib qho zoo heev qhov chaw ntawm cov protein. Nws yuav siv tau nyob rau hauv tej daim ntawv los ntawm kev ntxiv txiv hmab txiv ntoo thiab qaub cream, los yog raws li ib tug kis ntawm lub loaf los yog crackers.

2) txiv laum huab xeeb butter thiab txiv laum huab xeeb - ib tug zoo qhov chaw ntawm cov protein.

3) lub qe dawb tsis muaj roj uas txhaws taus, tab sis nws muab ib tug pab tau protein. Sandwich nrog scrambled qe thiab zaub ntsuab pab cua thiab noj qab nyob zoo noj tshais.

4) ntxiv rau kua zaub thiab xam lav, lentils, nws yog tseem txaus protein.

5) Cov ceev kuj muaj nuj nqis heev protein, tiam sis tsuas yog hais tias lawv yog unsalted thiab nyoos. Lub hnub yuav muaj txaus ntawm ib tug puv tes ntawm neeg nyob rau hauv lawv pom thaum lawv tseem ntawm cov nqaijrog thiab nqaijrog.

6) xav tshaj hloov nqaij, tsis txhob hnov qab cov legumes uas yog pa kom muaj sib npaug tsiaj protein. Kua zaub xam lav thiab nrog lawv heev six thiab noj qab nyob zoo. Raws li ib tug garnish yuav sib tov sib txawv legumes thiab lub caij txiv roj roj.

7) thiab, thaum kawg, tuna ntses - qab thiab noj qab nyob zoo qhov twg los ntawm cov protein. Ib tug tin muaj ntau npaum li 25 grams ntawm cov protein. Yuav ua li cas ua noj nws ntau cua? Chop lub tuna nyob rau hauv ib rab, ntxiv cov kaus poom pob kws thiab muab tso rau ib tug khoom noj txom ncauj rau ci.

Zoo, tus ntawd yog nws - tam sim no koj paub tias dab tsi yuav hloov tau nqaij. Qhov saum toj no cov khoom uas tsis tsuas pab tau, tab sis kuj qab, li ntawd, soj ntsuam ib tug neeg tsis noj nqaij noj cov zaub mov yog tsis yooj yim.

Nco ntsoov hais tias cov nqaij - yog ib tug uas muaj feem yuav, tsis yog ib tug nplua nuj. Hloov kev pheej hmoo rau kev cog qoob loo nyob rau hauv ib tug noj qab nyob zoo thiab muaj txoj sia ntev!