Cov khoom noj mis nyuj yog ib feem ntawm kev noj zaub mov zoo. Cov neeg laus yuav tsum tsom rau peb cov khoom noj mis nyuj txhua hnub, suav nrog mis nyuj, yogurt, thiab cheese. Cov khoom noj siv mis tsis suav nrog cov khoom noj uas ua los ntawm cov mis nyuj vim muaj cov calcium uas tsis tshua muaj thiab muaj roj ntau xws li cov cheese, qaub cream, qaub cream, thiab butter.
Cov khoom noj mis nyuj muaj ntau cov calcium, potassium, protein, vitamin D, vitamin B12, magnesium, thiab zinc. Cov khoom noj mis nyuj yog qhov tseem ceeb ntawm calcium hauv Asmeskas cov zaub mov.
- Calcium cov nyiaj xav tau rau peb cov pob txha nce thaum peb muaj hnub nyoog. Qhov no yog vim poob calcium ntau sai dua li peb lub xyoos. Cov neeg uas haus cov calcium ntau dua yuav muaj kev pheej hmoo ntawm kev mob pob txha.
- Potassium pab tswj ntshav siab los ntawm kev tswj cov kua dej thiab tshem tawm cov sodium ntau dhau hauv peb lub cev. Mis thiab yogurt muab cov txiaj ntsig zoo ntawm cov poov tshuaj.
- Protein yog ib qho tseem ceeb los tsim thiab kho cov leeg thiab cov pob txha thaum txhawb kev noj qab haus huv ntawm daim tawv nqaij thiab plaub hau. Peb lub cev kuj siv cov protein ua lub zog.
- Vitamin D pab lub cev tswj cov qib calcium thiab phosphorous, pab tsim thiab tswj cov pob txha thiab cov hniav. Nws txhawb kev noj qab haus huv ntawm peb lub cev tiv thaiv kab mob, lub hlwb, thiab lub paj hlwb. Nws kuj tseem pab tswj cov qib insulin thiab txhawb kev tswj ntshav qab zib.
- Zinc tau pom los pab txhawb koj lub cev tiv thaiv kab mob thiab cov metabolism. Nws yog ib qho tseem ceeb rau kev kho qhov txhab.
Yog tias koj yog ib tus neeg uas tsis haus cov khoom noj siv mis, sim mis tsis muaj lactose lossis cov kua mis muaj zog. Lwm cov khoom noj mis nyuj ua los ntawm cov nroj tsuag xws li almond, mov, txiv maj phaub, oat, thiab hemp yuav muaj qee cov calcium, tab sis lawv tsis suav tias yog ib feem ntawm cov khoom noj siv mis. Lawv cov khoom noj khoom haus tsis zoo ib yam li cov mis nyuj.
Sim no daim ntawv qhia noj qab haus huv smoothie rau ib qho kev pab (thiab tom qab ntawd) ntawm cov mis nyuj!
Txiv tsawb Txiv Tsawb Smoothie
Cov khoom xyaw:
• 2/3 khob mis nyuj
• 1 khob vanilla los yog yogurt dawb
• 2 khob khov strawberries
• 1 txiv tsawb, tev
qhia:
• Muab tag nrho cov khoom xyaw tso rau hauv ib lub blender thiab txheej txheem kom txog thaum tus.
Ntxiv mis nyuj ntxiv yog tias koj nyiam lub smoother thinner. Sim lwm cov txiv hmab txiv ntoo xws li txiv duaj lossis cov txiv hmab txiv ntoo sib xyaw nrog rau lwm cov khoom xyaw noj qab haus huv los ua koj tus kheej daim ntawv qhia smoothie!
Tau qhov twg los: unl.edu, myplate.gov
