Cov lauj kaub tais diav tau khov kho ntawm peb lub rooj. Tab sis ntau tus neeg poob ceeb thawj tsis kam siv cov khoom no rau kev ntshai ntawm kev nce phaus, tab sis raws li nws hloov tawm hauv qhov tsis muaj txiaj ntsig. Nrog txoj cai ua ke, qos yaj ywm yuav tsis ua mob rau daim duab.
Xaiv cov khoom noj tsis haum lossis hnub yoo mov, ntau qhov tsis ncaj ncees tsis txaus siab qos yaj ywm ntawm kev saib xyuas vim tias lawv cov ntsiab lus siab calorie. Qhov no yog thawj qhov ua txhaum ntawm kev poob ceeb thawj. Cov qos yaj ywm hau muaj txog 80 kcal rau 100 g, thiab cov calories kom ntxiv rau sab zaub mov: hnyuv ntxwm, nqaij lauj kaub, nqaij rog, thiab lwm yam kom tsis txhob ua mob rau daim duab, koj tuaj yeem siv hau los yog ci qos yaj ywm, tab sis nws zoo dua tsis nco qab tej daim kib lossis Fabkis kib.
Qos yaj ywm, zoo ib yam li lwm cov zaub, nws muaj qee cov ntsiab lus tseem ceeb: vitamin C, B vitamins, ntxiv rau zinc, magnesium, calcium, chromium, selenium, ntsev ntsev, thiab lwm yam.
Cov qib siab zoo rau cov neeg uas ua raws li daim duab yog ib feem hnyav 100-150 g 2-3 zaug ib lim tiam. Yog tias koj tsis tuaj yeem noj cov qos yaj ywm hauv lawv daim ntawv dawb huv, tom qab ntawd koj tuaj yeem muab ntxiv nrog zucchini, lws suav zaub nrog tswb kua txob thiab tshuaj ntsuab, zucchini lossis txaij. Cov nqaij ntshiv tuaj yeem tsim los ntawm cov zaub mov no.
Cov cai kom ua raws thaum npaj cov khoom koj nyiam:
- xaiv cov kaus mom uas tsis muaj lub hauv paus thiab ntsuab ntsuab, cov txiv ntoo zoo li muaj ntau solanine, thiab qhov no yog qhov tshuaj lom txaus ntshai heev;
- cov qos yaj ywm tev tsis tuaj yeem khaws cia hauv dej (tsau) kom ntev, lawv yuav poob tag nrho lawv cov as-ham;
- tsis txhob hliv dej txias dhau cov qos yaj ywm, nws yog qhov zoo dua rau muab tev ntawm tes rau hauv dej npau npau;
- thaum yuav khoom, xaiv cov khoom siv nruab nrab-tuab nrog cov tawv tuab.
