7 Khoom noj txom ncauj

Cov txheej txheem:

7 Khoom noj txom ncauj
7 Khoom noj txom ncauj
Anonim

7 khoom noj uas ua rau cem quav

Mochalov Pavel Alexandrovich
Mochalov Pavel Alexandrovich

Mochalov Pavel Aleksandrovich

d. m.n. kws kho mob

7 khoom
7 khoom

cem quav tsis yog ib qho muag xwb, tab sis kuj yog ib qho teeb meem uas tib neeg tau ntsib txhua hnub. Koj tuaj yeem tham txog cem quav thaum tus neeg mob plab hnyuv tsawg dua 3 zaug hauv ib lub lis piam.

Raws li ntau qhov chaw, kwv yees li 27% ntawm cov neeg laus raug cem quav thiab cov tsos mob nws ua rau. Hauv particular, nce roj tsim thiab mob plab. Constipation yog aggravated los ntawm ib tug sedentary txoj kev ua neej thiab noj zaub mov tsis zoo. Kev ua haujlwm ntawm lub cev thiab kho cov ntawv qhia zaub mov yuav pab normalize kev ua haujlwm ntawm lub plab zom mov thiab daws qhov teeb meem. Hauv tsab xov xwm no, peb tau sau 7 yam khoom noj uas feem ntau ua rau cem quav thiab ua rau nws hnyav dua.

1 Cawv

Cawv
Cawv

Cawv cawv yog ib qho ua rau cem quav. Cawv, noj ntau ntau, ua rau lub cev qhuav dej, yog li ua rau poob dej, uas tawm nrog cov zis. Tawm tsam keeb kwm yav dhau los ntawm kev noj me me ntawm cov dej huv thiab nws qhov poob sai, qhov tshwm sim ntawm cem quav yuav nce ntau zaus.

Tib lub sijhawm, tsis muaj cov kev tshawb fawb uas ncaj qha kawm txog cov txiaj ntsig ntawm cov dej cawv ntawm kev tsim cov cem quav. Tsis tas li ntawd, qee tus neeg nco ntsoov tias tiv thaiv keeb kwm yav dhau los ntawm kev haus cawv, lawv, ntawm qhov tsis sib xws, ua rau raws plab. Feem ntau, qhov no yog vim tus kheej yam ntxwv ntawm lub cev. Rau cov neeg uas raug kev txom nyem los ntawm quav quav tom qab haus dej cawv, nws raug nquahu kom haus ib khob dej nrog txhua qhov dej cawv.


2 khoom tsis muaj Gluten

Cov khoom nrog gluten
Cov khoom nrog gluten

Gluten muaj nyob rau hauv cov nplej, barley, spelled thiab lwm yam nplej. Nws yog sawv cev los ntawm cov protein tshwj xeeb, uas, yog tias noj, tuaj yeem ua rau cem quav hauv qee tus neeg. Ntxiv mus, muaj xws li kab mob - kab mob celiac (gluten intolerance). Yog tias ib tug neeg raug kev txom nyem los ntawm nws noj cov zaub mov uas muaj gluten, lub cev tiv thaiv kab mob pib tawm tsam cov hnyuv, ua rau nws cov hlwb puas. Yog li ntawd, cov neeg zoo li no tau qhia kom ua raws li kev noj zaub mov nruj uas tsis muaj qhov chaw rau cov khoom noj gluten.

Kab mob Celiac cuam tshuam txog 0.5-1% ntawm cov neeg thoob ntiaj teb. Txawm li cas los xij, ntau ntawm lawv tsis paub txog lawv qhov kev kuaj mob. Lawv ua tsis tiav nrog kev cem quav ntev los ntawm kev txuas ntxiv noj cov zaub mov nrog gluten. Thaum tsis kam lawv yuav pab kom daws tau qhov teeb meem.

Muaj ob yam xwm txheej uas tib neeg lub plab tuaj yeem zam tau cov nplej tab sis tsis tuaj yeem zam gluten, uas yog gluten rhiab heev thiab mob plab plob tsis so tswj. Txawm li cas los xij, noj cov nplej tsis ua rau cem quav.

Yog tias koj xav tias gluten intolerance, koj yuav tsum sab laj nrog tus kws kho mob tshwj xeeb los txiav txim qhov xwm txheej no, lossis kho cov ntawv qhia zaub mov. Qee zaum, nws muaj peev xwm daws tau qhov teeb meem tsis yog los ntawm kev tshem tawm cov khoom tsis tsim nyog, tab sis los ntawm kev txo lawv cov lej hauv kev noj haus.


3 Cov hmoov nplej dawb thiab cov nplej ua tiav

cov hmoov nplej dawb
cov hmoov nplej dawb

Ua rau cem quav tuaj yeem noj zaub mov muaj tsawg kawg nkaus ntawm fiber ntau. Qhov no siv rau cov qhob cij dawb, pasta dawb, mov dawb. Tom qab dhau lub Hoobkas ua, cov nplej poob feem ntau ntawm cov coarse noj fiber ntau. Yog tsis muaj bran thiab fiber ntau, cov quav hauv cov hnyuv tsis nce ntim txaus, yog li lawv maj mam txav mus rau lub ntuj tawm.

Ntau qhov kev tshawb fawb tau pom tias muaj fiber ntau txaus tso cai rau koj tshem tawm cov quav khaws cia. Hauv kev tshawb fawb tsis ntev los no, txhua gram ntawm fiber ntau tau pom tias yuav txo qis qhov tshwm sim ntawm cem quav los ntawm 1.8% [1], [2]

Txawm li cas los xij, thaum txiav txim siab nce koj cov khoom noj fiber ntau txhua hnub, koj yuav tsum nco ntsoov tias qee tus neeg tuaj yeem ua rau muaj kev cuam tshuam - uas yog, ua rau cem quav. Yog li ntawd, nws yog ib qho tseem ceeb heev los saib xyuas cov tshuaj tiv thaiv ntawm lub cev. Nws tshwm sim tias ib tug neeg noj cov nplej tag nrho ntev ntev, tab sis qhov teeb meem tseem nyob [3], [4] Hauv qhov no rooj plaub, nws pom zoo kom txo cov fiber ntau noj thiab saib xyuas kev ua haujlwm ntawm lub plab zom mov. Nws muaj peev xwm hais tias txoj kev no yuav ua rau muaj kev ntxhov siab.


4 Mis thiab mis nyuj

cov mis nyuj
cov mis nyuj

Rau qee tus neeg, mis nyuj thiab khoom raws li nws tuaj yeem ua rau cov quav quav. Cov pab pawg muaj kev pheej hmoo siab suav nrog cov menyuam yaus, suav nrog cov menyuam mos. Cov kws tshawb fawb qhia qhov tseeb ntawm qhov tseeb tias lawv lub cev tseem tsis tau txais kev nkag siab txaus rau cov proteins uas muaj nyob hauv nyuj cov mis nyuj [5]

Kev tshuaj xyuas ntau yam kev tshawb fawb los ntawm cov kws tshawb fawb sib txawv tshaj 26 xyoo tau pom tias hauv qee cov menyuam yaus uas mob cem quav, lawv txoj kev noj qab haus huv tau zoo dua qub tom qab tso nyuj cov mis nyuj. [6]

Lwm txoj kev tshawb fawb tau ua tiav tsis ntev los no. Nws tau koom nrog cov menyuam yaus hnub nyoog 1-12 xyoo. Tag nrho cov ntawm lawv raug kev txom nyem los ntawm cem quav thiab txuas ntxiv noj nyuj cov mis nyuj. Rau lub sijhawm ntawm kev sim, nyuj cov kua mis tau hloov nrog cov kua mis. Nyob rau tib lub sijhawm, hauv 9 ntawm 13 yam kev kawm, cem quav tau ploj mus ntawm nws tus kheej [7]

Nws yog qhov ua tau tias zam nyuj cov kua mis tuaj yeem pab cov neeg laus tiv nrog cem quav. Txawm hais tias nws yuav tsum nco ntsoov tias nrog lactose intolerance tawm tsam keeb kwm ntawm kev noj cov khoom noj siv mis, ntawm qhov tsis sib xws, raws plab tshwm sim.

5 nqaij liab

nqaij liab
nqaij liab

Muaj ntau ntau yam vim li cas cov nqaij liab tuaj yeem ua rau cem quav:

  • Cov khoom siv fiber ntau. Nws paub tias nws yog coarse dietary fiber uas pab txhawb kom nce qhov ntim ntawm quav thiab lawv txav los ntawm txoj hnyuv.
  • Cov khoom noj muaj txiaj ntsig zoo. Nqaij ua rau muaj kev xav ntawm satiety, uas kav ntev. Vim li no, ib tug neeg yuav noj cov zaub mov uas muaj fiber ntau tsawg: zaub, legumes, whole grains. Cov nqaij noj ntau dua thaum noj mov, qhov pom pom ntau dua qhov kev tsis txaus ntawm cov fiber ntau niaj hnub.
  • nqaij liab muaj roj ntau, uas siv sijhawm ntev rau lub cev zom zaub mov, uas tuaj yeem ua rau cem quav. Tsis zoo li cov nqaij liab, nqaij qaib thiab ntses tsis muaj cov rog no.

Yog ib tug neeg noj ntau cov nqaij noj, ces txhawm rau tiv thaiv cem quav, nws raug nquahu kom ntxiv nws cov zaub mov nrog cov zaub mov muaj fiber ntau thiab cov protein, xws li: zaub, lentils thiab peas.


6 Fast food, kib zaub

Khoom noj ceev
Khoom noj ceev

Cov zaub mov kib thiab zaub mov ceev yog txoj hauv kev ncaj qha rau kev txhim kho cem quav. Tshwj xeeb yog tias cov tais diav no muaj nyob hauv cov zaub mov tsis tu ncua thiab ua ntu zus.

Yog vim li cas cov khoom noj ceev thiab cov zaub mov kib ua rau lub plab zom mov tuaj rau lawv cov ntsiab lus rog thiab cov ntsiab lus tsis muaj fiber ntau. Qhov kev sib xyaw ua ke no ua rau cov txheej txheem digestion ntawm cov zaub mov los ntawm kev sib piv nrog cov nqaij liab.

Kev noj cov chips, chocolate, ncuav qab zib lossis ice cream, ib tug neeg tau sai sai, tab sis tib lub sij hawm tsis tau txais cov fiber ntau uas cov hnyuv xav tau. Tom qab xws li khoom noj txom ncauj, nws tsis xav noj zaub thiab txiv hmab txiv ntoo. Qhov tsawg coarse fiber ntau ntawm cov ntawv qhia zaub mov, qhov kev pheej hmoo ntawm cem quav ntau dua.

Ntxiv rau qhov tseeb tias cov khoom noj ceev tsis muaj fiber ntau, nws muaj cov ntsev ntau heev. Yog li ntawd, lub cev yuav nqus dej los ntawm txoj hnyuv kom tsis txhob ua rau nws. Fecal masses yuav poob nyob rau hauv ntim, uas yog vim li cas lawv cov kev kawm slows down ho. [8]


7 Persimmon

Persimmon
Persimmon

Noj ntau persimmon tuaj yeem ua rau cem quav. Yog hais tias nws tsis saj qab zib, tab sis astringent, ces nws muaj ntau tannins. Ib zaug nyob rau hauv lub cev, lawv txo cov hnoos qeev hauv cov hnyuv thiab ua rau nws cov peristalsis qeeb. Qhov no cuam tshuam tsis zoo rau qhov zaus ntawm cov quav. Yog li ntawd, cov neeg txom nyem los ntawm cem quav yog qhia kom txo tau lawv cov persimmons. Hauv particular, ntau yam nrog cov khoom astringent [9]

Zoo kawg

cem quav tsis zoo. Yog tias koj tsis quav ntsej quav quav, nws yuav ua rau tsis zoo rau kev noj qab haus huv. Qhov tseeb, kev txhim kho kev zom zaub mov tsis yooj yim. Nws yog txaus los hloov koj cov ntawv qhia zaub mov, sau nws nrog fiber ntau thiab tsis suav nrog cov khoom noj uas tuaj yeem ua rau muaj kev ua txhaum ntawm kev tso quav.

Pom zoo: