Cov kab mob, cab thiab kab mob tuaj yeem hem ua kom muaj kev noj qab haus huv ntawm tus poj niam cev xeeb tub. Puas yog qhov phom sij uas koj paub? Nco ntsoov, tab sis nws zoo kom coj mus rau hauv tus account txij li thawj lub sijhawm koj paub tias koj tab tom yuav xeeb menyuam. Dab tsi yuav ua rau koj so so, txawm li cas los xij, yog tias nws yog "kev nyab xeeb" yooj yim dhau los yog tias koj ua tib zoo xav txog txhua yam zaub mov uas nws yuav zoo rau cais tawm lossis tsawg kawg yog txwv hauv koj cov zaub mov noj.
Thaum kawg teeb tsa lub tswvyim hais ua dabneeg tias hauv cev xeeb tub koj yuav tsum tau noj rau ob (tam sim no tau tsim tias qhov no tsis muaj tseeb txhua lub sijhawm txij li, tshwj xeeb tshaj yog nyob rau thawj lub hlis, kev siv cov calorie ntxiv uas xav tau yog tsawg heev thiab thoob plaws lub sijhawm cev xeeb tub nws oscillates. nruab nrab ntawm 200 thiab 450 kcal), dab tsi koj yuav tsum tau ua, txawm li cas los xij, yog kom ntsuas cov zaub mov muaj txiaj ntsig zoo dua 9 lub hlis ntawm qhov zoo tshaj plaws: carbohydrates, protein, cov rog zoo, vitamins, ntsev ntxhia, thiab xyuas kom muaj txoj cai muaj fiber ntau , qhov tseem ceeb kom tsis txhob muaj cov teeb meem classic quav tawv thaum cev xeeb tub.
Tsis muaj nqaij nyoos los yog ntxuav zaub tsis zoo, tus kws kho mob lub cev yuav qhia rau koj, lub teeb ntsuab, hloov tag nrho ntawm cov nplej thiab zaub mov uas muaj hlau thiab Omega 3 ntau.
Cov khoom noj uas zam dhau thaum cev xeeb tub
Yog tias koj tsis tau cog lus toxoplasmosis yav dhau los, nws yog qhov zoo tshaj kom tsis txhob noj zaub nyoos ntawm cov tsiaj keeb kwm, nrog rau cov txiv ntoo thiab zaub tsis muaj. Kuj yuav tsum tsis txhob noj ntses uas muaj tsig mercury ntau dua, xws li tuna - cov kaus poom thiab tshiab - thiab ntses ntses, tab sis kuj ua cov ntses salmon.
Dawb rind cheeses xws li brie, camembert lossis taleggio kuj yuav tsum zam, tab sis kuj tseem qhov sib tw xiav cheeses xws li gorgonzola thiab roquefort, tshwj tsis yog lawv siav. Zoo dua nyob deb ntawm fontina ib yam nkaus, ntawm tag nrho lwm cov zaub mov yam tsis tseem ceeb thiab dal nyoos mis. Tsis txhob haus dej cawv ua ke thiab tsis txhob yaum nws nrog caffeine thiab cov khoom lag luam uas muaj nws, nrog ntsev thiab nrog cov khoom noj uas muaj rog lossis kib ntau dhau.
Thaum kawg, tshwj xeeb saib xyuas yuav tsum them rau:
Cov nqaij nyoo
Noj cov nqaij tsis qab lossis cov nqaij nyoo ua rau muaj kev pheej hmoo kis mob nrog ntau yam kab mob los yog cab, suav nrog Toxoplasma, E. coli, Listeria, thiab Salmonella. Txhawm rau zam:
- tsawg kawg steaks
- undercooked nqaij npuas thiab nqaij nyuj
- ua tsis zoo nqaij qaib siav
- tshiab pate
- nqaij npua
Mercury muaj teeb meem ntses
Ntses nws tus kheej yog cov zaub mov zoo: nws muaj cov protein zoo thiab omega-3 (omega-3) fatty acids, uas yog qhov tseem ceeb rau kev loj hlob ntawm menyuam lub hlwb thiab qhov muag. Txawm li cas los xij, qee hom ntses yuav tsum tsis txhob noj, cov feem ntau suav hais tias yog a kev pheej hmoo ntawm cov mercury paug, vim hais tias cov tshuaj no tau txuas rau qhov ua rau muaj kev txhim kho kev puas tsuaj, nrog rau cov lus tshwj xeeb rau lub hlwb, rau tus me nyuam hauv plab.
Yog li zam:
- rab ntaj
- tuna
- anguilla
- muaj ntses ntsuab
Tab sis kuj xyuam xim rau lwm hom ntses, xws li ua liaj ua teb salmonCov. Ntxiv rau, cov nqaij nruab deg nyoos yuav tsum zam kom tsis txhob muaj menyuam hauv plab vim tias muaj kab mob sib kis tau thiab muaj kev pheej hmoo ua mob toxoplasmosis lossis salmonella.
Tseem xyuam xim rau:
- sushi
- sashimi
- nqaij ntses thiab ntses tshwj tseg ua nqaij nyoos lossis tsuas yog ib nrab siav
- oysters thiab lwm lub plhaub qwj nyoos
Cov qe nyoos
Cov qe nyoos thiab lwm yam zaub mov nyoos uas muaj lawv yuav tsum tsis txhob noj kom tsis txhob muaj kev phom sij ntawm kev ua rau koj tus kheej muaj tus mob salmonella. Yog li them sai sai rau mayonnaise thiab lwm yam tshiab qe-ua kua ntses nyob hauv tsev thiab cream thiab khoom qab zib npaj tsuas yog ua luv luv ua noj xws li mascarpone, tiramisu, custard, qhob noom khov, creme brulé thiab zabaglione.
Mloog ces mus:
- qe nyoos
- qhob eggnog
- roj av nyoos
- nyias hnav khaub ncaws
- tiramisu thiab custard
- Cov mis nyuj khov hauv tsev
- mayonnaise
Dawb rind cheeses thiab "xiav" cheeses
Yuav kom tau noj nrog xim dawb rind cheeses:
- brie
- camembert
- Taleggio cheese
- Feta
- Roquefort
Xyuam xim kuj xav rau cov tsis muaj kev tsis xws luag xws li fontina. Tag nrho lwm cov kev dag, yog tias pasteurized, yuav tsis tsim teeb meem.
Cov mis nyuj nyoos
Cov mis tsis tau ntxuav tau tuaj yeem nqa tus kab mob listeria. Zoo dua rau txav ntawm mis pasteurized.
Unwashed txiv hmab txiv ntoo thiab zaub zoo
Nco ntsoov ntxuav thiab rov qab noj txhua yam txiv hmab txiv ntoo thiab zaub nrog kev saib xyuas heev, suav nrog qhov cov zaub nyoos hauv hnabCov. Txiv hmab txiv ntoo thiab zaub yuav tsum tau ntxuav txhua qhov kom tsis txhob mob toxoplasmosis.
Caffeine thiab haus dej cawv
Caffeine yog nqus tau sai heev thiab kis tau yooj yim mus rau qhov txwv tsis pub. Vim tias cov menyuam mos thiab lawv lub cev tsis muaj enzyme tseem ceeb rau kev zom cov zaub mov caffeine, cov qib siab tuaj yeem tsim tsa. Caffeine kom tsawg nyob rau thaum muaj menyuam hauv plab tau pom tias txwv menyuam txoj kev loj hlob thiab ua rau muaj kev pheej hmoo tsawg thaum yug menyuam thaum yug menyuam.
Kev haus dej haus cawv thaum cev xeeb tub kuj tseem tuaj yeem ua rau cov me nyuam hauv plab muaj teeb meem, uas tuaj yeem ua rau lub ntsej muag puas, lub plawv tsis ua haujlwm, thiab kev xiam oob qhab.
Khoom noj khoom qab zib thiab dej haus thiab cov zaub mov qua ntxi
Txhua yam hauv nws tej yam xws li tshuaj aspartame, kev noj haus uas nyob hauv cov poj niam cev xeeb tub tau txuas nrog qhov ua tau rau kev puas tsuaj rau txoj kev loj hlob ntawm cov me nyuam hauv plab, yuav tsum zam. Yog li xav tej khoom qab zib xws li stevia. Tsis tas li koj cov ntxhuav yog cov khoom noj uas muaj ntsev thiab kib ntau dua cov rog lossis kib.
Hauv cov ntsiab lus, yog tias koj tab tom muaj me nyuam, zam:
- Cov nqaij nyoo
- Ntses ntses thiab muaj mercury txaus ntshai cov ntses
- Nqaij npua, salami thiab lwm yam tsis muaj qhov hnyuv ntxwm
- Cov mis nyuj nyoos
- Brie
- camembert
- Taleggio cheese
- gorgonzola ua
- Roquefort
- Cov qe nyoo los sis tsis siav
- Ua liaj ua teb salmon
- Rog rog lossis kib zaub mov thiab qua ntxi zaub mov ntau
- Khoom qab zib cov zaub mov thiab dej qab zib
- Cawv thiab caffeine
Nyeem tag nrho peb cov lus ntawm gravidanza.
Nyeem kuj:
