Taw qhia
Khoom noj khoom haus yog lub hauv paus ntawm kev noj haus uas peb lub cev yuav tsum tau ua kom zoo. Khoom noj khoom haus yog cov khoom tseem ceeb muaj nyob rau hauv cov zaub mov uas pab ua kom peb lub cev noj qab haus huv thiab haum. Kev noj zaub mov kom zoo yog qhov tseem ceeb ntawm kev tswj hwm kev noj qab haus huv, thiab nws yog qhov tseem ceeb kom nkag siab tias cov khoom noj khoom haus twg muaj nyob hauv cov zaub mov uas peb noj txhua hnub.
Macronutrients
Macronutrients yog cov as-ham uas xav tau ntau ntau rau peb lub cev kom ua haujlwm zoo. Lawv yog cov tseem ceeb ntawm lub zog thiab suav nrog cov proteins, carbohydrates, thiab cov rog.
Cov protein
Proteins yog qhov tseem ceeb rau kev tsim, kho, thiab tswj cov ntaub so ntswg hauv peb lub cev. Proteins yog tsim los ntawm cov amino acids, uas yog lub tsev blocks ntawm cov proteins. Muaj nees nkaum ntau hom amino acids, thiab peb lub cev xav tau tag nrho lawv ua haujlwm kom raug. Qee cov amino acids yog tsim los ntawm peb lub cev, thaum lwm tus yuav tsum tau los ntawm cov khoom noj uas peb noj, hu ua qhov tseem ceeb amino acids.
Proteins feem ntau pom muaj nyob rau hauv cov khoom tsiaj xws li nqaij, ntses, qe, thiab mis nyuj. Txawm li cas los xij, lawv kuj pom muaj nyob hauv cov chaw cog qoob loo xws li taum, lentils, txiv ntoo, thiab noob. Nws yog ib qho tseem ceeb kom noj cov protein ntau txaus hauv peb cov zaub mov kom muaj kev noj qab haus huv.
Carbohydrates
Carbohydrates yog ib qho tseem ceeb ntawm lub zog rau peb lub cev. Lawv yog tsim los ntawm cov piam thaj molecules, uas tau tawg mus rau hauv qabzib uas yog siv los ua lub zog los ntawm peb lub cev. Carbohydrates feem ntau pom muaj nyob rau hauv txiv hmab txiv ntoo, zaub, nplej, thiab legumes.
Muaj ob hom carbohydrates - yooj yim thiab complex. Cov carbohydrates yooj yim tau tawg sai sai rau hauv cov piam thaj thiab pom muaj nyob rau hauv cov khoom noj xws li khoom qab zib, dej qab zib, thiab lwm yam khoom noj. Complex carbohydrates, ntawm qhov tod tes, siv sijhawm ntev dua los ua kom tawg thiab pom muaj nyob hauv cov khoom noj xws li cov nplej, txiv hmab txiv ntoo, thiab zaub.
Cov rog
Cov rog yog qhov tseem ceeb ntawm lub zog rau peb lub cev. Lawv tsim nyog rau kev nqus ntawm qee cov vitamins thiab minerals thiab pab tiv thaiv thiab tiv thaiv peb lub cev. Muaj ntau hom rog - saturated, unsaturated, thiab trans fats.
Cov roj saturated muaj nyob hauv cov khoom tsiaj xws li nqaij, butter, thiab cheese thiab pom tias tsis zoo thaum noj ntau dhau. Unsaturated fats, ntawm qhov tod tes, muaj nyob rau hauv cov khoom noj xws li txiv ntseej, noob, thiab ntses thiab raug suav hais tias noj qab nyob zoo thaum noj hauv nruab nrab. Trans fats muaj nyob rau hauv cov zaub mov tiav thiab yuav tsum tau zam kom ntau li ntau tau.
Micronutrients
Micronutrients yog cov khoom noj tseem ceeb uas peb lub cev xav tau hauv cov khoom me dua li macronutrients. Lawv suav nrog cov vitamins thiab minerals, uas tsim nyog rau peb lub cev ua haujlwm zoo.
Cov vitamins
Cov vitamins yog cov organic tebchaw uas peb lub cev yuav tsum tau ua kom raug. Muaj kaum peb cov vitamins tseem ceeb uas peb lub cev xav tau - A, C, D, E, K, thiab B vitamins (B1, B2, B3, B5, B6, B7, B9, thiab B12). Cov vitamins muaj nyob rau hauv ntau yam khoom noj, xws li zaub, txiv hmab txiv ntoo, mis nyuj, thiab nqaij.
Txhua cov vitamin muaj cov haujlwm tshwj xeeb hauv peb lub cev, thiab lawv qhov tsis txaus tuaj yeem ua rau muaj teeb meem kev noj qab haus huv. Piv txwv li, vitamin C tsis muaj peev xwm ua rau scurvy, thaum vitamin D tsis muaj peev xwm ua rau cov pob txha tsis muaj zog thiab muaj kev pheej hmoo ntawm pob txha.
Cov ntxhia
Minerals yog cov tshuaj inorganic uas peb lub cev xav kom ua haujlwm kom raug. Muaj ntau hom minerals, xws li calcium, hlau, zinc, thiab magnesium, yuav tsum muaj nyob rau hauv ntau qhov sib txawv. Minerals muaj nyob rau hauv ntau yam khoom noj, xws li mis nyuj, nqaij, zaub, thiab txiv hmab txiv ntoo.
Txhua cov ntxhia muaj cov haujlwm tshwj xeeb hauv peb lub cev, thiab lawv qhov tsis txaus tuaj yeem ua rau muaj teebmeem kev noj qab haus huv. Piv txwv li, calcium deficiency tuaj yeem ua rau cov pob txha tsis muaj zog, thaum tsis muaj hlau tuaj yeem ua rau mob ntshav qab zib.
Dej
Dej tsis suav tias yog cov khoom noj khoom haus, tab sis nws yog qhov tseem ceeb rau peb lub cev ua haujlwm kom raug. Peb lub cev yog tsim los ntawm 60% dej, thiab nws yog qhov tsim nyog rau kev tswj hwm peb lub cev kub, nqa cov as-ham thiab cov khoom pov tseg, thiab tswj xyuas lub cev kom zoo.
Dej kuj tseem tsim nyog rau kev zom zaub mov kom raug thiab nqus cov as-ham. Nws yog ib qho tseem ceeb kom noj cov dej txaus txhua hnub kom muaj kev noj qab haus huv.
Xaus
Kev nkag siab txog cov khoom noj khoom haus hauv cov zaub mov yog qhov tseem ceeb rau kev noj qab haus huv. Kev noj zaub mov kom zoo uas suav nrog tus nqi ntawm macronutrients thiab micronutrients yog qhov tsim nyog rau kev noj qab haus huv zoo. Nws yog ib qho tseem ceeb uas yuav tau noj ntau yam khoom noj los xyuas kom meej tias peb lub cev tau txais tag nrho cov as-ham tseem ceeb uas nws yuav tsum tau ua kom raug. hydration txaus kuj tseem tsim nyog rau kev ua haujlwm ntawm peb lub cev.