Tej zaum koj tau hnov tias tib hom mob raug kho sib txawv nyob txawv teb chaws. Yog li ntawd, nws yog ib qho txaus nyiam los sib piv koj tus kheej kev paub thiab ntawm lwm tus. Hnub no peb caw koj kom paub txog cov kws kho mob hauv tebchaws Askiv tau los kho cov teeb meem ntshav qab zib li cas.
Lub Ntshav Qab Zib UK National Charity Association yog lub koomhaum loj tshaj plaws UK saib xyuas los txhawb cov neeg muaj ntshav qab zib. Ntawm nplooj ntawv ntawm nws kev tshaj tawm, nws nquag tshaj tawm cov lus qhia tswv yim txog ntshav qab zib. Ntawm no yog qhov kev zam los ntawm ib tsab xov xwm hais txog khoom noj khoom haus.
Cov Cai Tseem Ceeb
- Koj cov khoom noj yog qhov tseem ceeb tsis tsuas yog tswj cov ntshav qab zib, tab sis kuj tswj hwm koj txoj kev noj qab haus huv thiab lub zog, yog li tsis txhob mus rau qhov kawg;
- Tus nqi ntawm cov zaub mov thiab haus dej haus ncaj qha nyob ntawm koj lub hnub nyoog, poj niam txiv neej, kev ua si thiab cov hom phiaj uas koj tau teeb tsa rau koj tus kheej, yog li tsis muaj ib qho qhia meej meej cov khoom noj muaj txiaj ntsig zoo rau ntshav qab zib;
- Kev pabcuam qhov ntau thiab tsawg tau loj hlob nyob rau xyoo tsis ntev los no uas muaj ntau qhov rooj siv khoom ua cov qauv tshiab. Xaiv cov phiaj me me, cov tais, thiab cov ntim sau sau qoob los txo koj cov kev pab, thiab npaj cov tais diav rau ntawm lub phaj kom xwv kom muaj khoom noj ntau;
- Tsis muaj ib qho ntawm cov khoom lag luam ib zaug muaj tag nrho cov as-ham tsim nyog rau lub cev, yog li koj yuav tsum tau haus cov khoom los ntawm txhua pawg zaub mov tseem ceeb.
Txiv hmab txiv ntoo thiab zaub
Txiv hmab txiv ntoo thiab zaub los ntawm qhov muaj me ntsis roj thiab calories, tab sis ntau cov vitamins, minerals thiab fiber, yog li lawv tsim nyog rau ntxiv cov txiaj ntsig thiab saj hauv txhua pluas noj. Lawv tseem tuaj yeem pab tiv thaiv mob stroke, kab mob plawv, ntshav siab thiab qee yam mob qog ntshav.
Npaum cas?
Tsawg kawg 5 zaug hauv ib hnub. Txiv hmab txiv ntoo, khov, qhuav thiab kaus poom txiv ntoo thiab zaub yog suav tag nrho. Noj cov txiv hmab txiv ntoo thiab zaub ntawm txhua cov xim ntawm zaj sawv kom tau txais cov vitamins thiab zaub mov kom ntau li ntau tau.
Sim:
- Hlais dib liab, kua txiv kab ntxwv, ib txhais tes ntawm cov txiv duaj, txiv duaj txiv ntoo tshiab los yog prunes nrog cov kua txiv kab ntxwv tsis muaj qab hau rau pluas tshais;
- Carrots, taum pauv, lossis taum ntsuab nrog cov nplej zom tseem;
- Ntxiv cov zaub ua noj - rau taum mog, spinach rau nqaij, dos rau nqaij qaib.
Cov hmoov txhuv nplej siab
Qos yaj ywm, mov, nplej zom, qhob cij, pita qhob cij muaj cov carbohydrates, uas, thaum tawg tawg, ua rau muaj qabzib thiab tau siv roj los ntawm peb lub hlwb, koj tsis tuaj yeem ua yam tsis muaj lawv. Cov kev xaiv zoo tshaj plaws rau cov hmoov txhuv nplej yog cov qhob cij thiab nplej zom, nplej basmati thiab txhuv xim av lossis cov txhuv dub, lawv muaj fiber ntau, uas yuav pab koj lub plab zom mov kom ua haujlwm zoo. Lawv kuj tseem qeeb qeeb los zom vim qhov qis glycemic Performance index, tawm mus ntev ntev zoo nkaus li ntawm qhov satiety.
Npaum cas?
Sim muab cov khoom noj hmoov txhuv nplej siab rau hauv koj cov khoom noj txhua hnub.
Sim:
- Ob lub hlais ntawm multigrain ci nrog txiv laum huab xeeb ua khoom noj txom ncauj;
- Mov nplej, nplej zom lossis xyoob ntoo ua cov risotto lossis hauv cov zaub xam lav;
- Qos yaj ywm hauv txhua daim ntawv, tab sis tsis kib, nws zoo dua - hauv lawv cov khaub ncaws hnav los khaws cov khoom muaj fiber ntau. Xaiv cov tsev me uas tsis muaj rog los yog taum raws li ntxiv;
- Ci qos yaj ywm nrog tev khaws cia kom muaj fiber ntau.
Nqaij, caviar, qe, legumes thiab cov txiv ntoo
Cov khoom noj no muaj protein ntau, uas pab tsim thiab kho cov leeg nqaij. Lawv muaj cov hlau tsim nyog rau kev tsim cov ntshav. Cov ntses rog xws li mackerel, ntses salmon thiab ntses ntses yog cov zaub mov ntawm omega-3 fatty acids uas yog qhov tseem ceeb rau kev noj qab haus huv. Legumes, lentils, taum pauv, thiab tofu kuj muaj protein ntau.
Npaum cas?
Thiab ib qho ntxiv, nws pom zoo kom noj cov khoom noj los ntawm pab pawg no txhua hnub, thiab cov roj ntses yuav tsum noj tsawg kawg 1-2 zaug hauv ib lub lis piam.
Sim:
- Koj tuaj yeem ci cov nqaij, nqaij qaib lossis nqaij qaib ntxhw, ci hauv qhov cub lossis kib rau hauv lub lauj kaub rau hauv qhov muag me me ntawm cov zaub kub heev nrog cov nplawm tas li;
- Ib txhais tes me me ntawm cov noob txiv ntoo nyoos thiab noob tuaj yeem noj cov khoom noj txom ncauj cais, thiab tuaj yeem muab tev thiab ntxiv rau hauv cov zaub xam lav;
- Hauv cov nqaij ntuag ci, cov ntawv ci thiab cov nqaij ci tuaj yeem hloov ib feem lossis txawm hloov kiag li cov nqaij.
Khoom noj siv mis
Mis, tshij thiab kua mis nyeem qaub muaj calcium, uas yog qhov tsim nyog rau txhua tus, tab sis tshwj xeeb tshaj yog cov menyuam yaus thaum lub caij loj hlob rau lub cev thiab cov hniav zoo. Lawv kuj yog cov khoom siv zoo ntawm cov protein. Qee cov khoom siv mis muaj roj yog cov rog heev, lawv kuj muaj cov roj nyeem, yog li xaiv cov zaub mov muaj roj lossis roj tsawg (thiab tsis muaj suab thaj!). Cov mis nyuj uas muaj rog hauv nruab nrab muaj cov calcium ntau dua, tab sis muaj tsawg dua cov calories thiab cov vitamins, yog li cov mis no yuav tsum tsis txhob muab rau cov menyuam yaus hnub nyoog qis dua 2 xyoos. Ib cov mis nyuj skim tag tsuas yog tsim rau cov menyuam yaus tom qab 5 xyoos.
Npaum cas?
Sim noj cov khoom noj siv mis txhua hnub, tab sis tsis txhob overdo nws.
Sim:
- Ib khob mis nyuj nrog lub pinch ntawm cinnamon yog khoom noj txom ncauj. Koj tuaj yeem haus ib khob mis nyuj nrog ib lub tais ntawm oatmeal rau noj tshais;
- Carrot sticks nrog tsev cheese;
Rog thiab Qab Zib Khoom Noj
Koj yuav tsum cia koj tus kheej noj cov zaub mov tsuas yog qee zaus thiab ua rau muaj kev noj haus zoo rau cov sijhawm. Tab sis nco ntsoov tias cov khoom noj muaj piam thaj thiab dej qab zib muaj qhov ntxiv rau cov rog thiab nce cov ntshav qab zib, yog li xaiv cov zaub mov noj lossis cov zaub mov tsis muaj calorie tsawg. Tab sis koj tus phooj ywg zoo tshaj yog dej. Cov rog rog muaj calories ntau, yog li koj yuav tsum siv roj tsawg li uas koj ua tau nyob hauv kev ua noj. Cov rog yuav tsum tsis qab rog, yog li xaiv cov paj noob hlis, rapeseed lossis roj txiv roj kom koj lub plawv nyob nyab xeeb.
Npaum cas?
Qhov tsawg dua, zoo dua.
Ntsev
Cov ntsev ntau nyob hauv kev nce siab, thiab qhov no tuaj yeem ua rau mob stroke. Cov khoom lag luam tseem muaj ntsev ntau. Sim ua zaub mov rau koj tus kheej thiab tswj xyuas kom muaj ntsev ntau, hloov nws nrog cov zaub mov zoo thiab muaj cua zoo.
Npaum cas?
Cov neeg laus muaj cai rau tsis pub ntau tshaj 1 diav ntsev rau ib hnub twg, thiab menyuam yaus xav tau tsawg dua.
Sim:
- Tshem cov ntsev nchuav tawm ntawm lub rooj, tab sis tso cov kua txob hauv av dub;
- Hloov ntsev, ntxiv tshuaj ntsuab thiab txuj lom rau koj cov tais. Qhiav, kua qaub thiab coriander mus zoo nrog kib thiab ci zaub mov;
- Master chutney sauce ua los ntawm cilantro, kua txob, ntsuab kua txob kub thiab kua txiv qaub;
- Ntsuas tawm cov ntsev nrog cov kua txob rau ib hnub thiab maj mam sib tov ntawm kev pabcuam. Yog koj ua qhov no me ntsis, tsev neeg yuav tsis pom dab tsi!
- Lub caij zaub nyoos nrog kua txiv qaub, kua thiab kua txob dub.
Yam 1 mob ntshav qab zib thiab mob celiac
Celiac mob yog ib tus mob autoimmune uas feem ntau nrog ntshav qab zib hom 1. Nrog rau cov kab mob celiac, lub cev muaj teeb meem tsis zoo rau gluten (hom tshwj xeeb ntawm cov protein pom hauv cov nplej, barley, txhuv thiab oats), uas ua rau lub plab hnyuv xem thiab cuam tshuam kev nqus ntawm cov khoom noj.
Txhua tus neeg mob uas muaj ntshav qab zib hom 1 yuav tsum raug kuaj tus kab mob celiac. Yog tias cov tshuaj pom tias muaj txiaj ntsig, kev kuaj mob tau lees paub los ntawm kev kuaj me me ntawm cov hnyuv kab mob. Tsis txhob pib noj gluten tsis pub ua ntej soj ntsuam, yog li kom tsis txhob cuam tshuam rau qhov tshwm sim. Tib txoj kev kho mob rau tus mob celiac yog tag nrho cais tawm ntawm gluten los ntawm cov zaub mov mus ib txhis.
