Yuav ua li cas noj tshais noj qab nyob zoo rau cov menyuam kawm ntawv?
Puas tuaj yeem noj porridge thiab pickles? Yog tias cov menyuam yaus muaj kev zom zaub mov zoo thiab qab los noj mov, tab sis cia lawv noj porridge es tsis txhob noj cov zaub mov tsis zoo rau lub sijhawm ntev, nws yuav ua rau kom tsis txaus ntawm lub zog thiab cov protein, uas yuav txo tau lub cev tiv thaiv kab mob. Qhov no yog qhov laj thawj tseem ceeb vim li cas Zhang Wenhong tau hais tias "tsis muaj porridge thaum sawv ntxov". Yog tias tus menyuam muaj mob, txawm tias mob khaub thuas, ua npaws, raws plab, lossis thaum lub sijhawm rov zoo tom qab phais, nws feem ntau tsis tuaj yeem noj zaub mov txhua hnub. Piv nrog rau tsis noj dab tsi, noj porridge kuj tuaj yeem ntxiv qee yam khoom noj.
Nqaij kua zaub tsuas yog muab cov nitrogen uas muaj cov as-ham uas yooj yim zom thiab nqus tau, xws li amino acids, peptides luv luv, nucleotides, thiab lwm yam. Zhang Wenhong hais txog kev noj ntses thaum haus ntses kua zaub, vim tias cov protein ntau nyuaj rau yaj hauv dej dua cov hmoov txhuv nplej siab. Txawm hais tias nws yog boiled rau ib lub sij hawm ntev, cov protein tseem muaj nyob rau hauv cov nqaij tawv nqaij. Yog li ntawd, cov niam txiv yuav tsum txhawb kom cov me nyuam noj nqaij daim nqaij nyob rau hauv lub broth thaum haus lub broth.
Dab tsi yog qhov zoo ntawm mis nyuj thiab qe rau pluas tshais? Mis thiab cola, uas kuj yog cov khoom noj ua kua, muaj yuav luag tib lub zog ntawm ib chav tsev qhov hnyav, tab sis cov protein ceev ntawm cov mis nyuj yog 56g / 1000kcal, thiab cov cola yog 0g / 1000kcal. Yog li ntawd, mis nyuj yog ib yam khoom noj khoom haus zoo, thaum cola yog ib yam khoom noj muaj zog nrog ib qho khoom noj khoom haus, uas belongs rau "khoom noj khoom haus".
Rau cov menyuam yaus hauv tsev kawm ntawv, lawv yuav tsum tau txais lub zog tsim nyog thiab noj zaub mov txaus los ntawm kev noj tshais, xws li cov protein, vitamins, minerals, fatty acids tseem ceeb thiab cov khoom noj muaj fiber ntau. Yog tias koj xaiv mis nyuj, qe, nqaij, ntxhib thiab zoo sib xws staple zaub mov, zaub thiab txiv hmab txiv ntoo, nws txhais tau tias koj xaiv cov khoom noj muaj txiaj ntsig zoo. Ntawm qhov tsis sib xws, yog tias koj xaiv ncuav mog qab zib, biscuit, instant noodles, mis nyuj haus, pickles, sausages thiab lwm yam hnyav saj los yog cov khoom noj yooj yim nrog kev ua haujlwm siab, nws tsis tsuas yog txhais tau tias muaj calorie ntau ntau, khoom noj khoom haus tsawg, tab sis kuj yuav haus ntau dhau. nitrite, trans fatty acids thiab lwm yam khoom uas tsim kev puas tsuaj rau kev noj qab haus huv.
Noj cov zaub mov uas tsis muaj cov as-ham rau ib lub sij hawm ntev yuav tsis tsuas ua rau cov me nyuam rog, tab sis kuj ua rau tsis txaus cov protein, vitamins, minerals, noj fiber ntau thiab lwm yam as-ham. Nyob rau lub sijhawm tsis muaj kabmob sib kis, nws yuav cuam tshuam rau kev loj hlob ntawm menyuam yaus lub cev thiab kev txawj ntse; Thaum lub sijhawm muaj kabmob sib kis, tus menyuam qhov kev tiv thaiv kabmob yuav raug txo. Yog li ntawd, Zhang Wenhong tau hais ntau zaus tias cov niam txiv yuav tsum npaj zaub mov zoo rau lawv cov menyuam.
Cov riam phom tseem ceeb ntawm cov tshuaj tiv thaiv kab mob yog cov protein. Zhang Wenhong tau hais kom noj mis nyuj thiab qe rau pluas tshais, feem ntau vim tias: Ua ntej, cov khoom noj muaj txiaj ntsig zoo heev, uas yog cov protein zoo thiab muaj bioavailability siab; Qhov thib ob, nws yooj yim rau kev khiav lag luam. Rau pluas tshais, npaj ib khob mis nyuj tshiab los yog yogurt thiab ib lub qe boiled rau cov menyuam yaus, txuag lub sijhawm thiab kev siv zog; Thib peb, nws yog tus nqi-zoo. Mis thiab qe yog zoo thiab pheej yig. Raws li rau cov qhaub cij uas nws tau hais, nws yog ib qho khoom noj sib xyaw uas muaj cov protein, zaub thiab cereal staples, uas tsis txawv ntawm peb cov pancakes thiab txiv hmab txiv ntoo, qe filling ncuav, yob, nqaij buns, thiab lwm yam. Txawm li cas los xij, feem ntau Suav noj tshais yuav tsum yog. npaj rau ntawm qhov chaw thiab noj thaum kub. Qhov yooj yim ntawm cov qhaub cij yog tias lawv tuaj yeem tso rau hauv tub yees ua ntej thiab ua kom sov hauv qhov cub microwave thaum noj tshais.
Noj tshais noj qab nyob zoo yuav tsum muaj tsawg kawg yog peb hom zaub mov. Raws li "Cov Lus Qhia Txog Kev Noj Qab Haus Huv rau Cov Me Nyuam Hnub Nyoog", cov pluas tshais noj qab nyob zoo yuav tsum muaj tsawg kawg yog peb hom zaub mov: cereals thiab qos yaj ywm: cereals thiab qos yaj ywm, xws li steamed bread, rolls, bread, rice, rice noodles, etc.; Nqaij thiab qe: ntses, nqaij qaib thiab lwm yam khoom noj, xws li qe, nqaij npuas, nqaij nyuj, nqaij qaib, thiab lwm yam; Mis thiab taum: mis nyuj thiab nws cov khoom, taum thiab nws cov khoom, xws li mis nyuj, yogurt, soybean mis nyuj, taum curd, thiab lwm yam; Txiv hmab txiv ntoo thiab zaub: zaub tshiab thiab txiv hmab txiv ntoo, xws li spinach, txiv lws suav, dib, broccoli, txiv apples, pears, bananas, thiab lwm yam.
Tshwj xeeb, qhov kev npaj meej yog: 1 khob mis nyuj txog 300ml, 1 qe boiled; Raws li qhov ua tau, cov khoom noj khoom haus yuav tsum raug xaiv los ua cov khoom noj tseem ceeb, thiab cov zaub mov ntxhib yuav tsum tau muab sib xyaw nrog cov zaub mov zoo. Cov khoom noj ntxhib tuaj yeem yog cov nplej sib xyaw ua khob cij, qhob cij nplej, pob kws ncuav mog qab zib, steamed qos yaj ywm, yam, thiab lwm yam; Txiv hmab txiv ntoo thiab zaub yuav ua tau ib lub nrig me me txiv lws suav los yog lwm yam zaub ntawm tib qhov hnyav.
Yog tias noj tshais yog sib xyaw ntawm cov protein, carbohydrate thiab rog, xws li steamed stuffed buns, qhaub cij, nqaij nyug noodles, noodles, thiab lwm yam, qhov tsis txaus tuaj yeem ua raws li hom noj tshais saum toj no, thiab kom muaj nuj nqis ntawm zaub, qe. thiab mis nyuj tuaj yeem hloov kho tau yooj yim.
