Cov neeg feem ntau noj nqaij. Qhov nruab nrab, 10 txog 30 feem pua ntawm cov zaub mov noj tau los ntawm cov nqaij thiab cov nqaij. Ntawm txhua yam zaub mov noj, nws yog qhov muaj protein ntau. Yog tias tsis muaj protein txaus hauv lub cev, teeb meem nrog cov leeg ua haujlwm yuav pib. Tab sis ntxiv rau kev noj qab haus huv protein, nqaij kuj muaj cov tshuaj phem rau lub cev: cov roj (cholesterol), rog. Yog li ntawd, koj yuav tsum tau ua kom txawv koj cov ntawv qhia zaub mov.
Nws yog qhov tsim nyog
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- Ib tug ntses
- Soy khoom
- Ob txhais ceg
- Khoom noj siv mis (tsev cheese
- tshij)
- Nceb
- Ceev
Cov Lus Qhia
Kauj ruam 1
Cov nqaij hauv cov zaub mov tau yooj yim hloov nrog ntses. Cov nqaij ntses muaj cov roj (cholesterol) tsawg dua thiab muaj cov rog zoo dua thiab lub cev ua kom yaj. Rau kev khaws cia zoo tshaj plaws ntawm cov as-ham, cov ntses zoo tshaj yog ua los ntawm chav.
Kauj ruam 2
Ntxiv rau cov nqaij, cov protein muaj nyob hauv cov khoom noj cog. Yog tias koj xav hloov cov nqaij hauv koj cov khoom noj, ces legumes yog qhov tsim nyog hloov. Piv txwv li: taum pauv, taum pauv, taum pauv thiab noob taum. Los ntawm suav nrog lawv hauv koj cov ntawv qhia zaub mov, koj yuav ua kom muaj qhov tsis muaj protein ntau hauv lub cev. Qee cov kws qhia noj haus ntseeg hais tias cov protein ntau ntawm cov kua (40%) zoo dua li ntawm cov nqaij. Nws tau kuj tau pom tias nrog kev nce ntawm kev noj ntawm legumes hauv lub cev, qib cov roj cholesterol tsawg dua.
Kauj ruam 3
Qhov txuas ntxiv tom qab rau nqaij yog khoom noj siv mis. Ntau ntawm cov protein yog pom nyob hauv tsev cheese thiab cheese. Tab sis kom koj cov zaub mov noj qab nyob zoo, nws zoo dua tsis txhob siv cov rog ntau ntau ntawm cov zaub mov no.
Kauj ruam 4
Lwm qhov tseem ceeb "hloov nqaij" yog nceb. Cov calories ntau ntawm cov nceb tau qis dua li cov nqaij, tab sis muaj ntau cov as-ham hauv lawv. Muaj ntau cov tais diav sib txawv los ntawm lawv: koj tuaj yeem ua kua zaub, zaub mov noj thiab ntxiv nceb rau stews. Koj tsuas yog yuav tsum tau siv cov nceb noj tau rau cov zaub mov, yog tias koj txawm muaj kev tsis ntseeg me ntsis txog cov nceb, nws zoo dua tsis muaj kev pheej hmoo thiaj li tsis ua kom koj muaj mob.
Kauj ruam 5
Tsis tas li ntawd, txiv ntoo yog qhov zoo heev ntawm kev rov ua qhov protein tsawg. Nws yog qhov zoo rau ntxiv rau lawv thaum sawv ntxov ua tshauv, zaub zaub nyoos thiab tsev ua zaub mov qab. Cov ntawv qhia siv txiv ntseej muaj peev xwm nrhiav tau hauv online.
