Lacto-Ovo-noj nqaij: Raws li nutritionists, cov kev pab cuam, cov zaub mov thiab kev txheeb xyuas

Thaum lub sij hawm no, ntau thiab ntau cov neeg yog inclined rau tswj ib tug noj qab nyob zoo txoj kev ua neej, uas txhais tau tias muab siab npuab lub hauv paus ntsiab lus ntawm cov khoom noj kom thiab kev qoj ib ce ib tug ntau yam ntawm kev ua si. Tab sis zoo li cas ntawm lub hwj chim mov system yuav hu ua tseeb? Contrary kom nrov lub tswv yim, cov rejection khoom qab zib, bakery khoom, thiab feem ntau ntawm cov khoom cua cov khoom tsis txhais hais tias koj tau thaum kawg embarked rau txoj kev mus rau noj qab haus huv thiab thiav. Kev nutritionists kuj pom zoo kom mus tso tseg rau zus tau tej cov nqaij thiab cov ntses industries. Yog vim li cas? Kws muaj txuj tswv yim raws li zoo yog vim li cas.

Lacto-Ovo-neeg tsis noj nqaij Noj cov zaub mov raws li qhov tsuas yog lub hwj huam system

Nws yog ib qhov nyuaj mus hais lus cam nrog lub fact tias cov nqaij, nqaij qaib thiab ntses muaj ib qho tseem ceeb rau tus txij nkawm ntawm cov neeg kho mob tshuaj: vitamins, minerals thiab fatty acids. Cuaj kaum, tus siv ntawm cov khoom no yog significantly txo vim lawv tej zaum (thiab feem ntau - thiab real) raug mob: lub niaj hnub kev lag luam yuav tsum tau thoob plaws siv cov txaus ntshai hluavtaws tshuaj, xws li preservatives me ntsis explored. Nyob rau hauv ib qho kev rau siab mus yeej lub loyalty ntawm tau txais kev pab, Lavxias teb sab thiab txawv teb chaws manufacturers ntawm cov khoom cov khoom ua si nrog tsw enhancers, dyes thiab txawm flavoring agents (tus tom kawg yog tshwj xeeb yog nplua nuj nyob rau hauv semi-tiav lawm cov khoom, preserves, sausages). Yuav ua li cas coj mus rau lub buyer uas muaj ib lub taub hau nyob rau hauv nws lub xub pwg nyom thiab cov uas tsis pom zoo mus rau tshuaj lom lub cev puas thiab meaningless tshuaj additives? Tsis hais qhov tseeb hais tias ntau tshaj ob feem peb ntawm xws additives yog carcinogenic.

Lacto-Ovo-neeg tsis noj nqaij, cov ntawv qhia zaub mov uas muaj xws li cov feem ntau zoo tib yam khoom, nws nkawd tsuas yog txoj kev tawm ntawm no qhov teeb meem. Yog vim li cas siv nyiaj nyob zoo inedible Science News for KIDS, Yog hais tias koj yuav tau txwv cov txheej ntuj cov khoom noj nplua nuj nyob rau hauv qhov tseem ceeb tshuaj rau lub neej mus rau tag nrho?

khoom noj tshwj xeeb

Lub ntsiab yog vim li cas rau lub muaj peev xwm tsis sib ntseeg ntawm cov neeg tsiv mus nyob rau ib lub lacto-Ovo tsis noj nqaij - ib daim ntawv teev cov khoom uas qhov twg muaj kev txwv. Yuav kom dispel yog tsis heev muaj tseeb sawv cev ntawm lub system fais fab mov yog txaus rau kev tsom xam cov zaub mov nyob qhov twg koj yuav mus rau lo nrog nws. Cais tawm ntawm cov zaub mov ntawm cov nqaij, nqaij qaib thiab ntses - qhov no yog tsis yog ib tug fad rau ib tug noj qab nyob zoo txoj kev ua neej. Kev nutritionists qhia them ze mloog mus rau lub muaj zog heev muaj ntau haiv neeg ntawm cov khoom noj uas yuav tsum tau noj txhua txhua hnub. Qhov no txiv hmab txiv ntoo, zaub, qe, mis nyuj thiab mis nyuj haus cov khoom, bakery khoom, pasta, khoom qab zib (xws li txhua leej txhua tus nyiam qhob noom xim kasfes), cereals thiab porridge, muesli, ceev, qhuav txiv hmab txiv ntoo, nceb, tej dej qab zib. Lacto-Ovo - kab nyob rau hauv vegetarianism, uas noj yuav luag txhua yam, tiam sis feem ntau teeb meem.

Nyob tsis muaj nqaij

Qhov tseem ceeb tshaj plaws uas koj yuav tsum paub los ntawm cov rejection ntawm cov nqaij thiab cov ntses khoom (xws li derivatives), - yog hais tias nrog cov kauj ruam nyob rau hauv lub neej tshiab koj yog pib ib tug ntev, tab sis indispensable txheej txheem ntawm rov qab los ntawm tag nrho cov kab mob. Kev tiv thaiv ntawm cov rog thiab yuag, yuav raug txo kab mob, thiav, tsis muaj teeb meem nrog tus mob huam, zuj zus lawm lub zuag qhia tag nrho kev sib koom (kuab paug los ntawm cov ib puag ncig) kom tsawg ntawm cov kab mob nyob rau hauv cov ntaub so ntswg, ntxiv dag zog kom cov pob txha - cov no yog cov cia li ib co ntawm cov nyiaj pab ntau ntawm switching mus rau ib tug lacto -ovo-vegetarianism. Tswv yim los ntawm cov neeg uas twb pib taug txoj kev mus rau ib tug ntev thiab zoo siab lub neej, thiab cov views ntawm kev nutritionists yog txo mus rau ib tug tib xaus: cov rejection ntawm cov nqaij thiab cov ntses yuav coj koj tsuas pab thiab nyob rau hauv txhua rooj plaub tsis muaj kev tsim txom. Yog hais tias koj ntshai tsam muaj kev noj haus tsis muaj peev xwm, sim mus npaj nyob rau hauv ua ntej koj noj. Cov nram qab no yog rau cov neeg uas tsis siab ntseeg hais tias nyob rau hauv lacto-Ovo-neeg tsis noj nqaij, ib tug ncauj lus kom ntxaws ntawv qhia zaub mov rau lub lim tiam.

Ua ntej yuav pib

Ua ntej, peb qhia ntxiv hais tias cov cais tawm ntawm cov nqaij thiab cov ntses khoom ntawm koj tshais, noj su thiab noj hmo, koj yuav tsis raug kev txom nyem los ntawm cov protein ntau tsis muaj peev xwm. Protein-nplua nuj nroj tsuag yog cov ntau ntau pab tshaj steaks, tsuas thiab sausages. Nyob rau hauv tej yam ntuj tso khoom noj muaj kev tiv thaiv phytochemicals. Piv txwv li, taum paub txog lawv nws muaj peev xwm txo cov ntshav qab zib ntau ntau tus ntawm ib tug ua ke ntawm cov protein nrog fiber. Piv nrog rau nqaij taum, taum mog thiab lentils muaj tsawg leej faj amino acids, thiab yog li ntawd - tsis txhob ua rau kom leaching ntawm calcium los ntawm cov pob txha. Yog hais tias koj tau nrees txiav txim siab los ntawm tsawg sim lacto-Ovo-neeg tsis noj nqaij, cov ntawv qhia zaub mov rau cov lim tiam no yuav pab tau koj next nyob rau hauv cov kev xaiv ntawm cov khoom thiab kev npaj lawv.

Day 1: Lub pib ntawm cov lus

• Noj tshais: 2 boiled qe los yog ib tug omelet, ci ntawm wholemeal mov nrog ib diav ntawm butter.
• Noj su: ib tug loj phaj ntawm zaub cov zaub xam lav, yogurt nrog txiv hmab txiv ntoo.
• Noj hmo: zaub stew nrog cashew ceev, zaub ntug hauv paus los yog lws suav kua txiv.
• Khoom noj txom ncauj: nyoos ceev, dua li almond los yog noob txiv platter.

Haus dej kom ntau dawb si dej.

Hnub 2: Ntau zaub

• Noj tshais: porridge multizlakovyh cereal, ib khob ntawm mis nyuj (nyiam dua kua), ci ntawm wholemeal qhob cij uas marmalade los yog jam. Jam kuj yuav hloov nrog ib daim ntawm avocado los yog koj nyiam txiv laum huab xeeb butter.
• Noj su: hummus (me nyuam qaib taum mog puree), wholegrain lozenge-qhov, lws suav cov txiv lws suav, carrots, txiv tsawb.
• Noj hmo: cheese ncuav qab zib nrog zaub paj, nyias zaub ntsuab, txiv hmab txiv ntoo.
• Khoom txom ncauj: protein co, zaub ntug hauv paus sticks thiab kav, hummus rau ntsw zaub.

Yog hais tias koj nyob nraum tsis yog ua mus rau lub lacto-Ovo-noj nqaij thiab xav kom koj noj cov zaub mov raws li kev noj qab nyob li sai tau, xav butter margarine thiab nyuaj cheese - mos mos. Rau qhov kev npaj ntawm cov protein cocktail koj yuav tsum protein hmoov thiab tej txiv hmab txiv ntoo, nrog rau freshly squeezed kua txiv.

Hnub 3: cereal thiab mis nyuj haus

• Noj tshais: oatmeal nrog berries thiab cinnamon, nyuj cov kua mis (muaj peev xwm hloov almond, mov los yog kua).
• Noj su: Zaub nyuaj (mayonnaise, tws txiv lws suav, dos liab, halved zaub pob qe ntawm ob slices ntawm wholemeal qhob cij uas marinated fennel), ib tug puv tes ntawm cov txiv hmab.
• Noj hmo: tacos - kub tortillas cov khoom ua si nrog kua nqaij, cheese, dos thiab taum, nrog ntsim ntses.
• Khoom noj txom ncauj: yogurt nrog sliced txiv tsawb thiab ib tug pinch ntawm cinnamon.

Xaiv yogurt tom khw, ua kom paub tseeb tias hais tias cov muaj pes tsawg leeg tsis muaj hluavtaws additives, piam thaj thiab txiv hmab txiv ntoo npaj. Nws yog zoo dua mus ntxiv ib tug tshiab txiv hmab txiv ntoo, es raug lawv tus kheej noj qab haus huv.

Hnub 4: Tus nqi ntawm cov protein

• Noj tshais: cereal nrog blueberries, liab raws caij nyoog txiv hmab txiv ntoo.
• Noj su: zaub nyias, tempeh (a ncuav mog qab zib ntawm fermented taum pauv), Kua.
• Noj hmo: spaghetti nrog meatballs ntawm kua nqaij, organic ntses (xws li lub tsev ntawm soob muab tshuaj txhuam) thiab grated parmesan, ci Kua.
• Khoom noj txom ncauj: ib nrab tag nrho grain bagel nrog Walnut muab tshuaj txhuam.

Lacto-Ovo-vegetarianism yuav tsom rau cov protein ntau cov khoom nyob rau hauv kev txiav txim kom tsis txhob muaj protein deficiency. Raws li feem ntau raws li tau noj kua nqaij, cov nplej xim av, buckwheat, quinoa, taum, taum mog, txiv laum huab xeeb.

Hnub 5: qab

• Noj tshais: muffins nrog daim ntawm qhuav txiv hmab txiv ntoo, ib tug protein co.
• Noj su: ci taum, tshiab carrots, kav zaub, txiv hmab txiv ntoo nyias.
• Noj hmo: pace thiab zaub stew nrog cov nplej xim av, kua txiv lws suav.
• Khoom noj txom ncauj: ib feem ntawm tag nrho grain cereal nrog mis nyuj, yogurt nrog txiv hmab txiv ntoo.

Thaum xaiv tus zoo tagnrho cov kev xaiv plaub ya ri yog oatmeal. Nplej plaub ya ri , noj mov kuj txhawb zoo plab zom mov thiab zoo mus ob peb vas.

Hnub 6: nyob rau hauv ceev

• Noj tshais: tag nrho grain cereal nrog mis nyuj, ib tug me me muffin.
• Noj su: zaub yob, oatmeal ncuav qab zib nrog raisins, cantaloupe.
• Noj hmo: zaub burger, ci qos yaj ywm, ntsuab nyias nplooj.
• Khoom noj txom ncauj: granola.

Ib txhia cov tais diav zoo npaj koj tus kheej tshaj li mus yuav nyob rau hauv lub tsev loj - tshwj xeeb tshaj yog hais tias koj cov tshiab txoj kev ua neej lawm lacto-Ovo-neeg tsis noj nqaij noj. Zaub mov txawv yuav pom nyob rau hauv cov cookbooks, thiab qhov nyuaj ntawm lawv, peb tuaj nyob rau hauv no tsab xov xwm.

Hnub 7: kev ua koob tsheej ntawm ntau haiv neeg

• Noj tshais: scrambled qe nrog 2 tswb kua txob, qej, nceb, txiv lws suav thiab cheese, ci ntawm wholemeal qhob cij uas butter, txiv hmab txiv ntoo kua txiv.
• Noj su: mob kua zaub lentil, wholemeal qhob cij, cov txiv hmab txiv ntoo nyias (e.g., txiv nkhaus taw thiab pos nphuab).
• Noj hmo: noj nqaij lasagna, zaub xas lav.
• Khoom noj txom ncauj: ib tug sib tov ntawm neeg thiab qhuav txiv hmab txiv ntoo.

Raws li koj tau pom, dab ntxwg nyoog yog tsis yog li ntawd phem heev raws li nws yog pleev xim rau. Lacto-Ovo-neeg tsis noj nqaij Noj cov zaub mov sai sai no tig mus rau hauv ib txoj kev ntawm lub neej, yog tias koj cia koj tus kheej kev ntseeg thiab professionalism eminent nutritionists yeej tshaj advertising templates thiab tug-ib tog lub tswv yim.