Yuav ua li cas tshawb fawb kom tau txais cov taum thiab mis nyuj hauv kev noj haus txhua hnub

Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws tau tshaj tawm xov xwm rau hnub tim 22 los qhia txog cov xwm txheej cuam tshuam ntawm "lub caij ntuj sov lub caij thiab kev noj qab haus huv". Hauv lub rooj sib tham, tus neeg sau xov xwm nug tias, "Kev ntxiv taum thiab mis nyuj yog qhov tseem ceeb heev rau kev txhim kho kev noj zaub mov zoo thiab txhawb kev noj qab haus huv. Dab tsi yog qhov txiaj ntsig ntawm kev ntxiv taum thiab mis nyuj?

Hais txog qhov no, Yu Kang, tus kws kho mob ntawm Peking Union Medical College Tsev Kho Mob, tau qhia tias ua ntej, cia peb saib cov taum pauv. Nws yuav tsum tau hais tias cov taum pauv thiab lawv cov khoom muaj cov khoom noj muaj txiaj ntsig zoo, muaj cov protein ntau ntau, thiab cov proteins no yog cov protein ntau zoo. Nyob rau tib lub sijhawm, nws kuj tseem muaj cov nplua nuj ntawm cov roj ntsha tsis txaus ntseeg, thiab nplua nuj nyob hauv micronutrients xws li calcium thiab potassium, nrog rau cov vitamin E. Tsis tas li ntawd, nws muaj cov nroj tsuag muaj txiaj ntsig zoo li soy isoflavones thiab cov nroj tsuag sterols rau kev noj qab haus huv. . Yog li peb hais tias cov khoom noj khoom haus muaj pes tsawg leeg ntawm soybeans yog ua tiav thiab peb-dimensional.

Yu Kang tau hais tias kev noj cov taum pauv tsis tu ncua tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv rau ntau pawg neeg, xws li pab rau tag nrho kev loj hlob thiab kev loj hlob ntawm cov menyuam yaus thiab cov tub ntxhais hluas. Rau cov neeg laus, kev noj cov taum pauv tsis tu ncua tuaj yeem txo qhov kev pheej hmoo ntawm cov kab mob plawv thiab poj niam mob qog noj ntshav rau qee yam. Rau cov neeg laus, taum paj los yog kua txiv hmab txiv ntoo yog qhov zoo heev ntawm cov khoom noj muaj protein ntau ntxiv vim lawv saj thiab yooj yim ntawm zom thiab nqos. Yog li, nws yuav pab tau kom qeeb cov nqaij ntshiv hauv cov neeg laus thiab txhim kho lawv cov leeg mob. Rau cov neeg laus noj qab haus huv, qhov pom zoo noj txhua hnub ntawm cov taum mog thiab lawv cov khoom yog 15-25g, uas tuaj yeem ntxiv ntau hom, xws li taum pauv mis, taum paj, shredded tofu, qhuav tofu, Rolls ntawm taum qhuav mis nyuj cream, thiab lwm yam., uas yog txhua yam sib txawv ntawm qhov chaw. Koj tuaj yeem xaiv cov khoom lag luam taum uas koj nyiam noj, thiab nws raug nquahu kom muab lawv tso rau hauv peb pluas noj ib hnub, uas yuav pab tau rau cov protein ntxiv. Rau tag nrho cov neeg tsis noj nqaij, nws raug nquahu kom noj kom ntau ntxiv rau 50-80 grams tauj ib hnub, thiab rau cov qe casein pejxeem, nws raug pom zoo kom haus 25-60 grams tauj ib hnub.

Yu Kang tau hais tias cov mis nyuj thiab nws cov khoom siv mis nyuj kuj tseem muaj cov protein ntau zoo thiab ib qho tseem ceeb ntawm calcium. Lawv tuaj yeem muab peb cov kab ke xws li vitamin B2, hlau, thiab zinc. Nws raug nquahu kom cov neeg laus haus 300-500 milliliters kua mis los yog sib npaug ntawm cov khoom noj siv mis hauv ib hnub. Koj tuaj yeem xaiv ntau hom mis nyuj los yog cov khoom siv mis nyuj, thiab siv cov mis nyuj los yog cov khoom siv mis nyuj ua cov khoom xyaw tseem ceeb rau kev ua noj, uas tuaj yeem ntxiv cov khoom sib txawv thiab saj rau ntau yam khoom noj lossis tais diav thaum lub sijhawm ua noj.