Lacto-tus neeg tsis noj nqaij noj: Kev noj qab haus huv, Kev phom sij, & Phiaj xwm kev noj haus

Cov Npe Zoo Tshaj Plaws Rau Menyuam Yaus

Pem Teb:

Hnub Yug:

Xa

Xa Kuv Ntawm Email Qhia Rau Ntawm Lub Xaib

Tsuas Nyob Hauv

• 6 hrs dhau los Chaitra Navratri 2021: Hnub, Muhurta, Rituals Thiab Tseem Ceeb Ntawm Qhov Kev Lom Zem no
• 
• 7 hrs dhau los Hina Khan Zoo Siab Nrog Nrog Copper Ntsuab Qhov muag Duab Ntxoo thiab Glossy Liab qab daim di ncauj Tau Saib Hauv Ib Qho Ncauj Lus Yooj Yim!
• 9 hrs dhau los Ugadi Thiab Baisakhi 2021: Spruce Up Koj Festive Saib Nrog Celebs-Inspired Tsoos Suits
• 12 hrs dhau los Txhua Hnub Horoscope: 13 Plaub Hlis 2021

Tsis Nco

• Tshuab BSNL Tshem Tawm Tshab Teeb Tsa Los Ntawm Cov Txuas Txuas Txuas Ntev
• Cov kev ua si IPL 2021: BalleBaazi.com zoo siab txais tos lub caij nrog cov phiaj xwm tshiab 'Cricket Machao'
• Movies Vira Sathidar Aka Narayan Kamble Los Ntawm Lub Tsev Hais Plaub Dhau Los Them Rau COVID-19
• Xov Xwm Peb tus neeg nuv ntses ntshai tsam tuag thaum nkoj sib tsoo nrog lub nkoj hauv Mangaluru ntug dej hiav txwv
• Tsheb Kabira Mobility Hermes 75 Cov Kev Lag Luam Siab Tshaj Muag Khoom Fais Scooter Tshaj Tawm Hauv Is Nrias teb
• Nyiaj txiag Kub Nqe Tsog Tsis Txaus Rau NBFCs, Ntug Dej Yuav Tsum Tau Ceev Faj
• Kev kawm CSBC Bihar Tub Ceev Xwm Tus Neeg Sib Tw Kawg 2021 Tshaj Tawm
• Ncig tebchaws 10 Qhov Chaw Zoo Tshaj Plaws Mus Rau Hauv Maharashtra Lub Plaub Hlis

Nco qab txog cov khoom noj Mediterranean, Paleo kev noj haus, Atkins noj thiab DASH (Kev Qhia Txog Kev Noj Tshoob Los Tiv Thaiv Cov Mob Plaws)! Kev noj zaub mov lacto-neeg tsis noj nqaij yog qhov hloov tshiab - uas tib neeg xaiv vim nws cov txiaj ntsig kev noj qab haus huv ntau.

Lacto-cov neeg tsis noj nqaij noj yog dab tsi?

Cov lacto-cov neeg tsis noj nqaij yog ib hom zaub neeg tsis noj nqaij uas tsis suav nrog nqaij qaib, nqaij, nqaij nruab deg, thiab qe. Hauv lwm lo lus, cov zaub mov lacto-cov neeg tsis noj nqaij muaj tag nrho cov khoom noj cog thiab khoom noj siv mis ua xws li yogurt, cheese, mis, tshis cov mis, thiab lwm yam.

Raws li kev tshawb nrhiav, txo kev noj cov nqaij thiab lwm yam tsiaj muaj txiaj ntsig zoo rau koj kev noj qab haus huv hauv ntau txoj kev ^[1] Cov.

txhua lub sijhawm zoo tshaj plaws romantic movies

Hauv Is Nrias teb, qee cov zej zog ua raws lacto-cov neeg tsis noj nqaij noj raws li lawv cov kev coj noj coj ua thiab kev ntseeg xav tau.

Kev Pabcuam Noj Qab Haus Huv Ntawm Lacto-tus neeg tsis noj nqaij noj

1. Cov mob ua kom poob phaus

Cov kev tshawb fawb pom tias lub cev ua kom hnyav (BMI) qis dua cov neeg noj zaub tsis piv rau cov neeg noj nqaij ^[ob] Cov. Kev noj zaub mov ntawm tsob nroj muaj tsawg dua calories, fiber ntau dua li cov nqaij noj cov zaub mov, uas yog cov txiaj ntsig zoo rau kev poob phaus.

2. Txhawb lub plawv huv

Raws li tsab ntawv ceeb toom tshaj tawm hauv Phau Ntawv Xov Xwm ntawm Asmeskas Lub Plawv Koom Tes, lacto-tus neeg tsis noj nqaij noj zaub mov noj hauv kev txo qis cov roj (cholesterol) phem, uas yog ib qho tseem ceeb ua rau mob plawv. ^[3] Cov. Cov neeg tsis noj nqaij zaub mov noj, zoo li lacto-tus neeg tsis noj nqaij noj zaub mov zoo, yog qhov muaj txiaj ntsig zoo rau txo cov ntshav siab, txo qis kev pheej hmoo ntawm lub plawv nres thiab mob ntshav hlwb.

3. Kev tiv thaiv mob qog noj

Raws li kev tshawb fawb luam tawm nyob rau hauv Cancer Management thiab Tshawb Fawb, kev noj zaub mov tsis noj zaub muaj peev xwm txo qis kev pheej hmoo ntawm kev tsim ntau hom mob cancer los ntawm 10-12 ib xees ^[4] Cov.

4. Tswj ntshav qab zib

Cov kev tshawb fawb tshawb fawb pom tias kev noj zaub mov ua lacto-neeg tsis noj nqaij muaj peev xwm tswj tau cov ntshav qab zib kom ntau. Kev tshawb fawb uas suav nrog 255 yam 2 cov neeg mob ntshav qab zib noj cov neeg tsis noj nqaij noj zaub mov tau txo qis hemoglobin A1c (HbA1c) ^[5] Cov.

156,000 cov neeg laus uas ua raws li lacto-cov neeg tsis noj nqaij noj yog 33 feem pua ​​tsis tshua muaj ntshav qab zib hom 2, piv rau cov neeg uas ua raws cov zaubmov tsis noj zaub, tsis hais txog ntawm kev tshawb fawb soj ntsuam, luam tawm hauv phau ntawv Journal ^[6] Cov.

cov teebmeem ntawm glycerin rau ntawm daim tawv nqaij

Cov Khoom Noj Yuav Tau Noj Ntawm Lacto-neeg tsis noj nqaij

• Txiv Hmab Txiv Ntoo - Txiv kab ntxwv, txiv duaj, txiv tsawb, txiv apples, txiv ntoo, roj, thiab pears.

• Zaub - Tsw kua txob, spinach, zaub cob pob, zaub cob pob, kale thiab arugula.

• Tag nrho nplej - Oats, mov, quinoa, amaranth, barley, thiab buckwheat.

• Zaub - Chickpeas, peas, lentils, thiab taum.

• Khoom noj siv mis - Butter, tshij, kua mis nyeem qaub, thiab mis.

• Kev noj qab nyob zoo - Avocado, txiv roj roj, thiab txiv maj phaub roj.

• Ceev - Hazelnuts, almonds, walnuts, Brazil txiv ntoo, pistachios, thiab cov txiv ntoo butter.

• Khoom noj muaj protein ntau - Tofu, tempeh, cov nqaij tsis muaj protein ntau hmoov, hawb pob, thiab cov poov xab kom noj haus.

• Noob - Noob paj noob hlis, chia noob, noob taub dag, Flaxseeds, thiab noob hemp.

• Tshuaj ntsuab thiab txuj lom - Rosemary, thyme, cumin, oregano, turmeric, kua txob, thiab basil.

Cov Khoom Noj Yuav Tsum Tsis Pub Rau Ib qho Lacto-tus neeg tsis noj nqaij noj

• Nqaij - Yaj, nqaij nyug, nqaij npuas, nqaij tsiaj, thiab cov nqaij ua tiav xws li cov hnyuv ntxwm, nqaij npuas kib, thiab nqaij deli.

• Txhwb qaib - Nqaij qaib, Goose, qaib cov txwv, os, thiab quail.

• Cov qe - Cov qe qe, qe qe thiab cov qe tag nrho.

• Nqaij ntses - Sardines, mackerel, tuna, salmon, cws, thiab anchovies.

• Nqaij ua raws cov khoom xyaw - Carmine, gelatin, suet, thiab lard.

Sab Cuam Tshuam Ntawm Lacto-neeg tsis noj nqaij noj haus

Nqaij, nqaij nruab deg, thiab nqaij qaib yog qhov muaj protein ntau, zinc, iron, omega 3 fatty acids, thiab vitamin B12. Qe yog qhov zoo ntawm cov vitamin A thiab vitamin D. A txaus nyob rau hauv cov as-ham tuaj yeem ua rau qee yam kev mob nkeeg zoo li hloov pauv hauv lub siab, tsis txaus siab, cuam tshuam tsis muaj zog, thiab kev loj hlob tsis zoo. ^[7] , ^[8] Cov.

Txoj Kev Npaj Noj Rau Lacto-Neeg tsis noj nqaij

Cov hom phiaj noj mov hnub Monday

Noj tshais

• Oatmeal nrog cinnamon hmoov thiab hlais txiv tsawb

Noj su

• Zaub burger nrog qos qab zib wedges thiab sab zaub xam lav

Noj hmo

• Tswb cov kua txob ua ke nrog quinoa, sib xyaw veggies, thiab taum pauv

Hom phiaj noj mov Tuesday

Noj tshais

• Cov kua mis nyeem yog topped nrog walnuts thiab xyaw berries

Noj su

• Lentil curry nrog mov ci, qej, qhiav, thiab txiv lws suav

Noj hmo

• Do-fry peppers, carrots, taum ntsuab, carrots, thiab taumu-taum

Cov phiaj xwm noj Wednesday

Noj tshais

• Smoothie nrog veggies, txiv hmab txiv ntoo, whey protein, thiab txiv ntoo butter

Noj su

• Chickpea lauj kaub ncuav qab zib nrog ib sab ntawm roasted carrots

Noj hmo

• Teriyaki tempeh nrog couscous thiab broccoli

Cov hom phiaj noj mov rau hnub Thursday

Noj tshais

• Oats nrog mis nyuj, chia noob, thiab txiv hmab txiv ntoo

Noj su

tshem tawm ntawm lub ntsej muag plaub hau

• Burrito lub tais nrog taum dub, cheese, mov, salsa, guacamole, thiab zaub

Noj hmo

• Zaub nrog qaub cream thiab ib sab zaub xam lav

Cov phiaj xwm noj rau hnub Friday

Noj tshais

• Avocado ci nrog txiv lws suav thiab cheese feta

Noj su

• Roasted asparagus thiab lentils

Noj hmo

• Falafel qhwv nrog tahini, dos, zaub txhwb qaib, txiv lws suav, thiab zaub xas lav.

Cov khoom noj txom ncauj zoo rau Muaj Nrog Rau Kev Lacto-Tus neeg tsis noj nqaij noj

• Hlais cov txiv av nrog lub txiv ntoo butter

• Carrots thiab hummus

• Cheese thiab crackers

• Cov txiv hmab txiv ntoo sib xyaw nrog tsev cheese

• Tej daim txias

• Yogurt nrog berries

• Roasted edamame

• Txoj kev sib xyaw ua ke nrog txiv ntoo, txiv hmab txiv ntoo qhuav, thiab tsaus chocolate

1. [1]Richi, E. B., Baumer, B., Conrad, B., Darioli, R., Schmid, A., & Keller, U. (2015). Txoj kev noj qab haus huv kev noj qab haus huv cuam tshuam nrog kev noj nqaij: kev tshuaj xyuas cov kev mob sib kis.Intsoov. J. Vitam. Txiv ntoo. Res, 85 (1-2), 70-78.
2. [ob]Spencer, E. A., Appleby, P. N., Davey, G. K., & Key, T. J. (2003). Noj cov zaub mov thiab lub cev nqaij daim tawv ua cim hauv 38 000 EPIC-Oxford nqaij-eaters, ntses-eaters, vegetarians thiab vegans.International phau ntawv xov xwm ntawm kev rog, 27 (6), 728.
3. [3]Wang, F., Zheng, J., Yang, B., Jiang, J., Fu, Y., & Li, D. (2015). Qhov Teeb Meem Ntawm Cov Neeg tsis noj nqaij ua rau noj ntshav hauv Lipids: Kev Tshuaj Ntsuam Xyuas Txheej Txheem thiab Kev Tshawb Fawb Txog Kev Txhaum Cai Txiav Txim Siab.Journal ntawm American Heart Association, 4 (10), e002408.
4. [4]Lanou, A. J., & Svenson, B. (2010). Txo cov mob qog noj ntshav tsawg hauv cov neeg tsis noj nqaij: ib qho kev soj ntsuam los ntawm cov ntaub ntawv tsis ntev los no. Kev tswj hwm thiab kev tshawb fawb, 3, 1–8.
5. [5]Yokoyama, Y., Barnard, N. D., Levin, S. M., & Watanabe, M. (2014). Cov neeg tsis noj nqaij noj zaub mov thiab tswj ntshav qab zib hauv cov ntshav qab zib: kev tshuaj xyuas kom tsis muaj kab ntsig thiab meta-tsom xam. Kev kuaj mob thiab kho ntshav, 4 (5), 373–382.
6. [6]Agrawal, S., Millett, C. J., Dhillon, P. K., Subramanian, S. V., & Ebrahim, S. (2014). Hom kev xaiv cov neeg tsis noj nqaij, rog rog thiab ntshav qab zib hauv cov neeg laus Indian. Cov neeg sau xov xwm txom nyem, 13, 89.
7. [7]Wu, G. (2016). Kev noj haus muaj protein ntau thiab tib neeg kev noj qab haus huv.Food & muaj nuj nqi, 7 (3), 1251-1265.
8. [8]Miller J. L. (2013). Kev mob ntshav tsis txaus ntshav: ib qho uas muaj thiab kho tau.Lub caij nplooj hlav Harbor kev xav hauv tshuaj, 3 (7), 10.1101 / cshperspect.a011866 a011866.

Koj Horoscope Rau Tag Kis

Kom Paub

Xa Kuv Ntawm Email Qhia Rau Ntawm Lub Xaib