Cov kws tshaj lij txog zaub mov thiab kev noj haus qhia lawv cov kev xaiv zaub mov hauv qab kom qhia peb txog kev noj zaub mov zoo. Cov zaub mov tshiab yog qhov nyiam, tab sis cov zaub mov hauv qab kuj yog qhov tsim nyog qhuas. Kev ua kom cov zaub mov hauv qab tau siv los khaws cov zaub mov tau ntau pua xyoo, ua kom nws muaj kev nyab xeeb thiab muaj txiaj ntsig zoo kom txog thaum lub qhov qhib, uas tsis yog tsuas yog txo cov zaub mov pov tseg xwb, tab sis kuj txhais tau tias koj muaj ntau cov zaub mov ceev ceev hauv koj lub pantry. khaws cov zaub mov. Kuv tau nug cov kws tshaj lij txog zaub mov thiab kev noj haus zoo tshaj plaws hauv lub tebchaws txog lawv cov zaub mov hauv qab nyiam, tab sis ua ntej saib lawv cov pantries, ntawm no yog qee cov lus qhia rau kev xaiv cov zaub mov hauv qab uas muaj txiaj ntsig zoo.
Xaiv cov khoom uas muaj qab zib thiab sodium tsawg. Tej zaum koj yuav xav tias nws yog qhov zoo tshaj plaws los xaiv cov khoom noj uas tsis ntxiv qab zib lossis ntsev, tab sis nws tsis ua li cas yog tias koj ntxiv me ntsis qab zib lossis ntsev rau hauv koj cov kua zaub hauv qab.
Nrhiav cov ntim khoom sab hauv uas tsis muaj BPA. Txawm hais tias cov kaus poom dej qab zib ua los ntawm hlau, lawv cov phab ntsa sab hauv feem ntau yog ua los ntawm cov tshuaj uas muaj BPA. Txawm hais tias FDA xav tias cov tshuaj no muaj kev nyab xeeb tam sim no, lwm pawg neeg saib xyuas kev noj qab haus huv kuj tau tshaj tawm cov lus ceeb toom. Txawm tias cov ntawv lo ntiag tug kuj siv cov ntaub sab hauv uas tsis muaj BPA, yog li nws tsis nyuaj rau zam cov tshuaj no uas yuav ua rau muaj kev phom sij.
Tsis txhob noj cov khoom noj hauv qab uas muaj cov tshuaj preservatives thiab cov khoom xyaw dag tsis nyuaj ua, vim tias kev ua hauv qab yog ib txoj kev khaws cia khoom noj.
Taum pauv hauv cov kaus poom
Thaum koj qhib ib lub qhov taub taum, koj tuaj yeem ntxiv cov protein thiab fiber rau hauv cov zaub xam lav, pasta, kua zaub, thiab txawm tias khoom qab zib. Tamara Duker Freuman, tus kws noj haus hauv New York, tus sau ntawm Bloating Is a Warning Sign for the Body, hais tias cov taum hauv qhov taub yog nws nyiam tshaj plaws. "Hauv kuv qhov kev ua yeeb yam, cov taum hauv qhov taub yog lub hauv paus rau peb qhov yooj yim tshaj plaws, ceev tshaj plaws, thiab pheej yig tshaj plaws rau hnub so hauv tsev. Cov taum dub hauv qhov taub nrog qee cov cumin thiab oregano yog lub hauv paus rau lub tais Mev, thiab kuv siv mov xim av lossis quinoa, avocado, thiab ntau ntxiv; cov taum cannerini hauv qhov taub yog kuv cov khoom xyaw tseem ceeb hauv cov tais diav qaib ntxhw, dos, thiab qej-infused dawb chili; Kuv khub cov taum hauv qhov taub nrog ib lub qhov taub ntawm Indian-style stew lossis Ib qho khoom xyaw ua ntej rau South Asian curry sai thiab garnish nrog mov, plain yogurt thiab cilantro."
Tus kws tshaj lij txog kev noj haus thiab kev noj qab haus huv hauv Brooklyn, New York thiab tus sau ntawm Eating in Color, Frances Largeman Roth, kuj yog tus nyiam cov taum pauv hauv qab. Nws ib txwm muaj ob peb lub taum pauv hauv nws chav ua noj. "Kuv siv cov taum pauv rau txhua yam los ntawm cov quesadillas hnub so mus rau kuv cov kua txob taum pauv hauv tsev. Kuv tus ntxhais hlob tsis noj nqaij ntau, tab sis nws nyiam cov taum pauv, yog li kuv nyiam ntxiv rau nws cov zaub mov flexitarian Hauv kev noj haus. Cov taum pauv dub, zoo li lwm cov taum pauv, yog qhov zoo heev ntawm cov fiber thiab cov protein cog, muaj 7 grams ib 1/2 khob. Ib feem ntawm cov taum pauv dub muaj 15% ntawm tib neeg lub cev xav tau hlau txhua hnub, uas ua rau cov taum pauv dub yog ib qho khoom xyaw zoo tshwj xeeb rau cov poj niam thiab cov hluas, "nws piav qhia.
Keri Gans (RDN), tus kws tshawb fawb txog kev noj haus hauv New York State thiab tus sau phau ntawv The Small Change Diet, ua rau cov zaub mov ua hauv tsev yooj yim los ntawm cov taum pauv hauv qab. "Ib qho ntawm kuv cov zaub mov hauv qab nyiam yog taum, tshwj xeeb tshaj yog taum dub thiab taum pauv, vim kuv yeej tsis tas siv sijhawm ntau los ua noj lawv." Nws kib cov pasta bowtie hauv roj txiv roj, ntxiv qej, spinach, cannellini taum thiab Parmesan rau pluas mov uas muaj fiber thiab protein ntau uas yooj yim ua thiab yooj yim ntim!
Cov taum pauv hauv qab tsis yog tsuas yog ib qho khoom noj qab xwb, lawv kuj yog ib qho khoom noj txom ncauj zoo heev, Bonnie Taub Dix, tus sau ntawm Read It Before You Eat It — Taking You from Label to Table hais. , RDN) hais tom qab yaug thiab lim dej, tsuas yog ntxiv cov txuj lom thiab ci. Tabo Dix taw qhia tias, zoo li lwm cov taum pauv, lawv tsim nyog rau kev ua ntau yam khoom noj sib txawv. Cov taum pauv muab cov carbohydrates zoo, qeeb hlawv, protein, thiab ntau cov vitamins, minerals, thiab antioxidants pom muaj nyob rau hauv cov zaub zoo sib xws.
Lub sijhawm tshaj tawm: Lub Kaum Ob Hlis-01-2022