Ntsib Tib Neeg Cov Khoom Noj Tib Neeg Xav Tau Nrog Cov Khoom Noj Khoom Haus Nroj Tsuag: Kev Qhia Noj Qab Nyob Zoo, Nqaij-Kev Ua Mov Noj

Raws li lub ntiaj teb no nce kev noj qab haus huv thiab paub txog ib puag ncig, lub ntsiab lus ntawm kev noj zaub mov noj thiab zaub mov tau txais txiaj ntsig tseem ceeb. Ntau thiab ntau tus neeg tau xaiv los txais yuav cov khoom noj uas cog qoob loo, xws li kev coj ncaj ncees, ib puag ncig lossis kev noj qab haus huv. Ntau tus neeg txhawj xeeb txog lawv cov khoom noj khoom haus thiab seb lawv puas tuaj yeem ua tau raws li qhov tsis tau noj nqaij. Kab lus no yog tsim los muab kev nkag siab zoo txog kev noj zaub mov zoo ntawm tib neeg thiab yuav ua li cas lawv tuaj yeem ntsib yam tsis tau noj nqaij. Peb yuav tshawb nrhiav ntau yam khoom noj uas xav tau rau kev noj qab haus huv zoo, lawv cov peev txheej thiab yuav ua li cas muab lawv tso rau hauv kev noj zaub mov zoo. Los ntawm kev nkag mus rau hauv kev tshawb fawb tom qab tib neeg kev noj haus thiab tshuaj xyuas cov txiaj ntsig ntawm kev noj zaub mov zoo, tsab xov xwm no yog tsim los muab cov neeg nyeem kom nkag siab txog yuav ua li cas kom tau raws li lawv cov kev xav tau kev noj haus yam tsis tau noj nqaij. Txawm hais tias koj yog ib tus neeg tsis noj nqaij, vegan lossis ib tus neeg nrhiav kom txo koj cov nqaij noj, tsab xov xwm no yuav ua haujlwm zoo rau kev nkag siab txog kev noj haus ntawm tib neeg thiab yuav ua li cas kom tau raws li lawv los ntawm kev noj zaub mov noj.

Qhov tseem ceeb ntawm cov protein hauv kev noj haus

Protein ua lub luag haujlwm tseem ceeb hauv tib neeg noj zaub mov, tsis hais seb ib tus twg noj nqaij lossis ua raws li kev noj zaub mov lossis vegan txoj kev ua neej. Nws yog ib qho tseem ceeb ntawm cov khoom noj uas muaj lub luag haujlwm rau ntau yam haujlwm hauv lub cev, suav nrog kev tsim thiab kho cov ntaub so ntswg, tsim cov enzymes thiab cov tshuaj hormones, thiab txhawb kev tiv thaiv kab mob. Protein yog tsim los ntawm cov amino acids, uas yog lub tsev blocks ntawm lub neej. Yog tias tsis muaj protein ntau txaus, lub cev yuav tawm tsam kom muaj cov leeg nqaij, kho qhov txhab, lossis tswj cov txheej txheem tseem ceeb ntawm lub cev. Xws li cov khoom noj muaj protein ntau hauv cov zaub mov, xws li legumes, taum paj, tempeh, quinoa, thiab txiv ntseej, yog qhov tseem ceeb los xyuas kom muaj kev noj qab haus huv thiab kev noj qab haus huv. Los ntawm kev nkag siab txog qhov tseem ceeb ntawm cov protein thiab ua kom paub txog kev noj zaub mov zoo, cov tib neeg tuaj yeem ua tau raws li lawv cov khoom noj khoom haus thiab muaj kev vam meej ntawm kev noj zaub mov tsis yog nqaij.

Cov nroj tsuag raws li cov protein

Cov nroj tsuag raws li cov protein ntau muaj ntau yam kev xaiv rau cov tib neeg nrhiav kom tau raws li lawv cov khoom noj khoom haus tsis tau noj nqaij. Legumes, xws li lentils, chickpeas, thiab taum, yog qhov zoo tshaj plaws ntawm cov protein, fiber, thiab cov zaub mov tseem ceeb. Tofu thiab tempeh, muab tau los ntawm cov taum pauv, muaj ntau yam thiab muab cov amino acid ua tiav. Quinoa, zoo li cov noob qoob loo, yog lwm cov nroj tsuag muaj protein ntau uas tseem muaj fiber ntau thiab ntau cov vitamins thiab minerals. Tsis tas li ntawd, cov txiv ntoo thiab cov noob, xws li almonds, walnuts, chia noob, thiab cov noob txiv hemp, muab txoj hauv kev yooj yim thiab muaj txiaj ntsig zoo rau kev sib xyaw cov protein rau hauv cov zaub mov thiab khoom noj txom ncauj. Cov nroj tsuag raws li cov protein no tsis yog tsuas yog muab cov tsev tsim nyog rau lub cev ua haujlwm tab sis kuj muaj ntau yam khoom qab zib thiab textures uas tuaj yeem txhim kho kev lom zem ntawm cov zaub mov tsis muaj nqaij.

Sib ntsib hlau xav tau yam tsis muaj nqaij

Hlau yog ib qho tseem ceeb ntxhia uas ua lub luag haujlwm tseem ceeb hauv lub cev, suav nrog kev thauj cov pa oxygen, kev tsim hluav taws xob, thiab kev tiv thaiv kab mob. Thaum cov nqaij feem ntau suav hais tias yog qhov tseem ceeb ntawm cov hlau, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias tib neeg tuaj yeem ua tau raws li lawv cov kev xav tau hlau yam tsis tau noj nqaij. Cov chaw cog qoob loo xws li cov nplooj ntsuab tsaus, cov txiv hmab txiv ntoo muaj zog, tag nrho cov nplej, legumes, thiab txiv hmab txiv ntoo qhuav yog nplua nuj nyob hauv hlau. Txhawm rau txhim kho kev nqus hlau, ua ke cov khoom noj no nrog cov peev txheej ntawm cov vitamin C, xws li citrus txiv hmab txiv ntoo los yog tswb kua txob, tuaj yeem ua kom cov khoom noj muaj txiaj ntsig zoo. Tsis tas li ntawd, kev ua noj hauv cov lauj kaub hlau tuaj yeem ua rau cov ntsiab lus hlau ntawm cov pluas noj. Los ntawm kev sib koom ua ke ntau yam ntawm cov nroj tsuag uas muaj hlau nyob rau hauv cov zaub mov, cov tib neeg tuaj yeem ua tau raws li lawv cov kev xav tau hlau yooj yim thaum ua raws li kev ua neej tsis muaj nqaij.

Cov vitamins thiab minerals tseem ceeb

Kev noj zaub mov kom zoo thiab muaj txiaj ntsig yog qhov tseem ceeb rau kev ua kom tau raws li kev noj haus ntawm tib neeg, txawm tias tsis noj nqaij. Ntxiv nrog rau cov hlau, muaj ntau lwm yam tseem ceeb cov vitamins thiab minerals uas ua lub luag haujlwm tseem ceeb hauv kev saib xyuas kev noj qab haus huv. Piv txwv li, vitamin B12, feem ntau pom muaj nyob rau hauv cov khoom tsiaj, yog ib qho tseem ceeb rau cov paj hlwb thiab tsim cov qe ntshav liab. Txawm li cas los xij, cov tib neeg tom qab noj zaub mov tsis muaj nqaij tuaj yeem tau txais cov khoom noj no los ntawm cov khoom noj uas muaj zog los yog cov tshuaj ntxiv. Calcium, tseem ceeb heev rau cov pob txha thiab cov hniav, tuaj yeem tau txais los ntawm cov khoom siv mis nyuj xws li cov mis nyuj khov, taum paj, thiab cov zaub ntsuab ntsuab. Tsis tas li ntawd, cov nroj tsuag raws li cov protein, xws li legumes, taum pauv, thiab quinoa, tsis tsuas yog muab cov amino acids tseem ceeb tab sis kuj pab txhawb rau kev noj cov zaub mov xws li zinc thiab magnesium. Los ntawm kev ua tib zoo npaj thiab sib txawv ntawm lawv cov khoom noj uas muaj cov nroj tsuag, cov tib neeg tuaj yeem ua kom lawv ua tau raws li tag nrho lawv cov kev xav tau ntawm cov vitamins thiab minerals tseem ceeb thaum ua raws li cov zaub mov tsis muaj nqaij.

Lwm qhov chaw ntawm calcium

Ib qho tseem ceeb ntxhia uas feem ntau cuam tshuam nrog cov khoom siv mis nyuj yog calcium. Txawm li cas los xij, cov tib neeg tom qab noj zaub mov tsis muaj nqaij tuaj yeem yooj yim tau calcium los ntawm lwm qhov chaw. Fortified cog-raws li cov mis nyuj, xws li kua mis los yog almond, yog ib qho kev xaiv zoo vim nws muab cov calcium piv rau nyuj cov mis nyuj. Tsis tas li ntawd, taum paj thiab tempeh, uas yog ua los ntawm cov taum pauv, muaj calcium ntau thiab tuaj yeem muab tso rau hauv ntau yam tais diav. Cov zaub ntsuab ntsuab zoo li broccoli, kale, thiab bok choy kuj yog qhov zoo tshaj plaws ntawm calcium. Lwm cov khoom noj xws li chia noob, noob hnav, thiab almonds tuaj yeem pab txhawb rau calcium kom tsawg. Los ntawm kev sib koom ua ke lwm qhov chaw ntawm calcium rau hauv lawv cov khoom noj, cov tib neeg tuaj yeem ua tau raws li lawv cov khoom noj khoom haus thiab ua kom cov pob txha muaj zog thiab noj qab haus huv yam tsis muaj kev cia siab rau cov khoom noj nqaij.

Sib npaug omega-3 thiab omega-6

Txhawm rau kom muaj kev noj qab haus huv zoo, nws yog ib qho tseem ceeb uas yuav tsum muaj qhov sib npaug ntawm omega-3 thiab omega-6 fatty acids hauv peb cov zaub mov. Txawm hais tias ob hom fatty acids yog ib qho tseem ceeb rau peb lub cev lub luag haujlwm, kev noj ntau dhau ntawm omega-6 piv rau omega-3 tuaj yeem ua rau muaj kev tsis txaus ntseeg thiab muaj feem cuam tshuam txog kev noj qab haus huv. Omega-3 fatty acids, pom nyob rau hauv cov ntses fatty xws li salmon thiab mackerel, nrog rau hauv flaxseeds thiab walnuts, ua lub luag haujlwm tseem ceeb hauv kev txo qhov mob, txhim kho lub plawv, thiab txhawb lub hlwb ua haujlwm. Ntawm qhov tod tes, omega-6 fatty acids, uas feem ntau pom nyob rau hauv cov roj zaub thiab cov zaub mov ua tiav, tuaj yeem txhawb kev mob thaum noj ntau dhau. Txhawm rau kom ua tiav qhov kev noj qab haus huv, cov tib neeg tuaj yeem koom nrog ntau cov khoom noj omega-3-nplua nuj rau hauv lawv cov zaub mov thaum txo lawv cov khoom noj omega-6. Qhov no tuaj yeem ua tiav los ntawm kev noj zaub mov xws li chia noob, noob hemp, thiab cov tshuaj algae-based, uas yog cov nroj tsuag zoo heev ntawm omega-3 fatty acids. Los ntawm kev ua tib zoo saib xyuas thiab kho qhov kev noj ntawm cov fatty acids tseem ceeb no, cov tib neeg tuaj yeem ua tau raws li lawv cov khoom noj khoom haus thiab txhawb kev noj qab haus huv tag nrho yam tsis muaj kev cia siab rau cov khoom noj nqaij.

Tau txais fiber ntau txaus los ntawm cov nroj tsuag

Tau txais fiber ntau txaus los ntawm cov nroj tsuag yog qhov tseem ceeb rau kev tswj kom muaj kev noj qab haus huv zoo thiab muaj txiaj ntsig zoo. Fiber, uas pom tshwj xeeb hauv cov khoom noj xws li txiv hmab txiv ntoo, zaub, nplej, legumes, thiab txiv ntoo, muaj txiaj ntsig zoo rau kev noj qab haus huv. Ua ntej, fiber ntau pab hauv kev zom zaub mov los ntawm kev txhawb lub plab zom mov thiab tiv thaiv cem quav. Nws kuj tseem pab tswj cov ntshav qab zib los ntawm kev ua kom qeeb ntawm kev nqus cov piam thaj mus rau hauv cov hlab ntsha. Tsis tas li ntawd, kev noj zaub mov muaj fiber ntau tuaj yeem ua rau kev tswj hwm qhov hnyav vim nws muab kev xav ntawm kev ua kom puv, txo qhov kev pheej hmoo ntawm kev noj ntau dhau. Tsis tas li ntawd, fiber ntau ua lub luag haujlwm tseem ceeb hauv kev tswj lub plawv noj qab haus huv los ntawm kev txo qis cov roj cholesterol thiab txo cov kev pheej hmoo ntawm cov kab mob plawv. Txhawm rau kom tau txais cov fiber ntau txaus, cov tib neeg tuaj yeem koom nrog ntau yam khoom noj uas cog rau hauv lawv cov zaub mov thiab khoom noj txom ncauj, tsom rau yam tsawg kawg 25-30 grams fiber ntau ib hnub.

Ua raws li cov cai B12 yam tsis muaj nqaij

Txhawm rau ua kom tau raws li qhov xav tau ntawm cov khoom noj tseem ceeb ntawm cov vitamin B12 yam tsis tau noj nqaij, cov tib neeg tuaj yeem tshawb nrhiav lwm qhov chaw ntawm cov khoom noj tseem ceeb no. Thaum vitamin B12 feem ntau pom muaj nyob rau hauv cov khoom siv tsiaj, xws li nqaij, ntses, mis nyuj, thiab qe, muaj ntau txoj hauv kev kom tau txais los ntawm kev xaiv cog qoob loo. Cov khoom noj muaj zog, xws li cov zaub mov noj tshais, cov khoom noj uas muaj mis nyuj, thiab cov poov xab, tuaj yeem yog qhov zoo ntawm cov vitamin B12. Cov zaub mov no muaj cov khoom siv hluavtaws ntawm B12, kom ntseeg tau tias cov tib neeg ua raws li cov neeg tsis noj nqaij lossis vegan noj zaub mov tseem tuaj yeem ua tau raws li lawv cov khoom noj khoom haus. Tsis tas li ntawd, qee yam ntawm algae thiab fermented cov khoom siv cog, xws li tempeh thiab miso, yuav muaj me me ntawm B12 tshwm sim. Txawm li cas los xij, nws yog ib qho tseem ceeb rau cov tib neeg ua raws li kev noj zaub mov noj los saib xyuas lawv cov qib B12 thiab xav txog kev ntxiv yog tias tsim nyog, vim tias qhov nqus ntawm B12 los ntawm cov nroj tsuag tuaj yeem raug txwv. Los ntawm kev nco qab txog lawv cov kev xaiv noj zaub mov thiab koom nrog cov khoom noj muaj zog lossis cov khoom noj ntxiv, cov tib neeg tuaj yeem ua tiav lawv cov kev xav tau B12 yam tsis muaj kev cia siab rau cov nqaij noj.

Qhov tseem ceeb ntawm ntau yam hauv kev noj haus

Ntau yam hauv kev noj haus ua lub luag haujlwm tseem ceeb hauv kev ua kom tau raws li kev noj haus ntawm tib neeg, tshwj xeeb tshaj yog thaum ua raws li kev cog qoob loo lossis neeg tsis noj nqaij. Kev sib xyaw ua ke ntawm ntau yam txiv hmab txiv ntoo, zaub, tag nrho cov nplej, legumes, txiv ntseej, thiab noob ua kom muaj ntau yam khoom noj uas tseem ceeb. Txhua pawg zaub mov muaj cov txheej txheem tshwj xeeb ntawm cov vitamins, minerals, antioxidants, thiab phytochemicals uas pab txhawb kev noj qab haus huv thiab kev noj qab haus huv. Los ntawm kev noj ntau yam khoom noj, cov tib neeg tuaj yeem ua kom lawv cov khoom noj kom zoo, txo qhov kev pheej hmoo ntawm cov zaub mov tsis txaus, thiab txhawb kev ua haujlwm zoo ntawm lub cev. Tsis tas li ntawd, kev noj zaub mov sib txawv txhawb nqa kev lom zem ua noj ua haus thiab muaj tswv yim ua noj, ua rau lub sijhawm noj mov zoo siab thiab txaus siab. Los ntawm kev lees paub qhov tseem ceeb ntawm ntau yam hauv lawv cov zaub mov, cov tib neeg tuaj yeem ua kom muaj kev sib npaug thiab sib npaug kom tau raws li lawv cov kev xav tau kev noj haus.

Cov lus qhia rau kev hloov mus rau vegetarianism

Thaum pib taug kev mus rau cov neeg tsis noj nqaij, nws tuaj yeem pab tau pib nrog cov kauj ruam me me thiab maj mam hloov. Ib qho lus qhia yog pib los ntawm kev sib xyaw ntau cov zaub mov noj rau hauv koj cov zaub mov, xws li Meatless Mondays lossis sim ib daim ntawv qhia zaub mov tshiab txhua lub lim tiam. Qhov no tso cai rau koj los tshawb txog ntau qhov sib txawv thiab textures, ua rau kev hloov pauv tau zoo dua. Tsis tas li ntawd, kev qhia koj tus kheej txog kev noj zaub mov tsis zoo yog qhov tseem ceeb kom ntseeg tau tias koj ua tau raws li koj cov kev xav tau zaub mov noj. Tej zaum koj yuav xav nrog tus kws kho mob sau npe kom paub tseeb tias koj tau txais cov protein txaus, hlau, vitamin B12, thiab lwm yam khoom noj tseem ceeb. Kev sim nrog lwm cov nqaij, xws li taum paj, tempeh, thiab seitan, kuj tuaj yeem muab kev txaus siab thiab kev ntxhib los mos uas koj tab tom nrhiav hauv koj cov pluas noj. Thaum kawg, tsis txhob hnov ​​​​qab txog qhov tseem ceeb ntawm kev npaj pluas noj thiab kev npaj. Muaj cov khoom noj khoom haus zoo nrog cov neeg tsis noj nqaij noj, npaj koj cov pluas noj ua ntej, thiab muaj cov khoom noj txom ncauj zoo tuaj yeem ua rau txoj kev hloov mus rau cov neeg tsis noj nqaij yooj yim dua thiab ruaj khov.

Hauv kev xaus, thaum cov nqaij tau ntev tau suav tias yog ib qho tseem ceeb hauv tib neeg cov zaub mov, nws yog ib qho tseem ceeb kom nkag siab tias nws tsis yog qhov tseem ceeb ntawm cov as-ham rau peb lub cev. Los ntawm kev koom ua ke ntau yam khoom noj uas cog rau hauv peb cov zaub mov, peb tuaj yeem ua tau raws li peb cov khoom noj khoom haus yam tsis tau noj nqaij. Tsis tas li ntawd, qhov no tseem tuaj yeem muaj kev cuam tshuam zoo rau peb txoj kev noj qab haus huv, ib puag ncig, thiab tsiaj noj qab haus huv. Nws tsim nyog xav txog thiab tshawb nrhiav lwm txoj kev noj zaub mov uas tuaj yeem muaj txiaj ntsig rau peb tus kheej thiab lub ntiaj teb nyob ib puag ncig peb.

FAQ

Dab tsi yog qhov tseem ceeb ntawm kev noj haus ntawm tib neeg thiab yuav ua li cas kom tau raws li yam tsis tau noj nqaij?

Cov khoom noj khoom haus tseem ceeb ntawm tib neeg muaj xws li proteins, fatty acids, vitamins, thiab minerals. Cov no tuaj yeem ntsib yam tsis tau noj nqaij los ntawm kev ua raws li kev npaj noj zaub mov zoo lossis vegan noj. Cov chaw cog qoob loo ntawm cov protein muaj xws li legumes, taum paj, tempeh, quinoa, thiab txiv ntoo. Cov fatty acids tseem ceeb tuaj yeem tau txais los ntawm qhov chaw xws li flaxseeds, chia noob, thiab walnuts. Cov vitamins thiab minerals tuaj yeem pom muaj nyob rau hauv ntau yam txiv hmab txiv ntoo, zaub, tag nrho cov nplej, thiab cov khoom muaj zog cog qoob loo. Nws yog ib qho tseem ceeb kom ntseeg tau tias kev noj zaub mov sib txawv thiab sib npaug, thiab qee zaum, cov tshuaj yuav tsum tau ua kom tau raws li cov kev xav tau tshwj xeeb, xws li vitamin B12.

Puas muaj cov khoom noj tshwj xeeb uas feem ntau pom hauv cov nqaij tab sis tuaj yeem tau txais los ntawm cov neeg tsis noj nqaij?

Yog, muaj ntau yam khoom noj uas feem ntau pom hauv cov nqaij uas tuaj yeem tau txais los ntawm cov neeg tsis noj nqaij. Piv txwv li, protein, hlau, zinc, thiab vitamin B12 feem ntau cuam tshuam nrog kev noj nqaij. Txawm li cas los xij, cov as-ham no tuaj yeem pom muaj nyob hauv cov khoom noj uas cog qoob loo. Legumes, taum pauv, tempeh, quinoa, thiab chia noob yog tag nrho cov nroj tsuag zoo tshaj plaws ntawm cov protein. Hlau tuaj yeem tau los ntawm cov khoom noj xws li spinach, lentils, thiab cereals fortified. Zinc tuaj yeem pom hauv legumes, txiv ntseej, thiab nplej tag nrho. Thaum cov vitamin B12 feem ntau muaj nyob rau hauv cov khoom tsiaj, nws tuaj yeem tau txais los ntawm cov mis nyuj uas muaj zog, cereals, thiab tshuaj ntxiv. Kev npaj noj zaub mov zoo tuaj yeem muab tag nrho cov khoom noj tseem ceeb no.

Yuav ua li cas noj zaub mov kom muaj protein ntau txaus kom tau raws li kev noj haus ntawm tib neeg?

Kev noj zaub mov tsis zoo tuaj yeem muab cov protein kom txaus los ntawm ntau yam ntawm cov nroj tsuag muaj protein ntau. Cov zaub mov xws li taum, lentils, taum pauv, tempeh, quinoa, thiab txiv ntoo yog txhua qhov zoo tshaj plaws ntawm cov protein. Tsis tas li ntawd, kev noj cov khoom sib txawv ntawm cov nroj tsuag muaj protein ntau tuaj yeem pab ua kom tiav cov amino acid profile. Nws tseem yog ib qho tseem ceeb uas yuav tsum muaj ntau yam txiv hmab txiv ntoo, zaub, cov nplej tag nrho, thiab cov khoom noj muaj zog kom ntseeg tau tias muaj kev noj qab haus huv thiab noj zaub mov zoo. Zuag qhia tag nrho, nrog rau kev npaj thiab kev xaiv zaub mov zoo, kev noj zaub mov tsis zoo tuaj yeem ua tau raws li qhov xav tau ntawm cov protein ntawm tib neeg.

Dab tsi yog qee qhov txiaj ntsig kev noj qab haus huv thiab kev pheej hmoo cuam tshuam nrog kev noj zaub mov tsis zoo raws li kev xav tau kev noj haus?

Kev noj zaub mov tsis zoo tuaj yeem muab ntau yam txiaj ntsig kev noj qab haus huv, xws li txo qis kev pheej hmoo ntawm kab mob plawv, ntshav siab, thiab qee yam mob qog noj ntshav. Nws feem ntau muaj fiber ntau, vitamins, minerals, thiab antioxidants, thaum tsis muaj cov roj saturated. Txawm li cas los xij, nws tuaj yeem ua rau muaj kev pheej hmoo. Cov neeg tsis noj nqaij yuav tsum tau ua kom lawv tau txais cov protein txaus, hlau, vitamin B12, omega-3 fatty acids, thiab calcium, uas feem ntau pom hauv cov khoom tsiaj. Ua tib zoo npaj pluas noj thiab ntxiv yuav tsum tau ua kom tau raws li cov cai no. Tsis tas li ntawd, qee yam kev noj zaub mov tsis zoo, xws li kev noj zaub mov vegan, tuaj yeem muaj cov as-ham uas tseem ceeb thiab yuav xav tau kev saib xyuas ntxiv kom muaj zaub mov txaus.

Puas muaj ib qho kev txiav txim siab txog kev noj zaub mov tshwj xeeb rau cov tib neeg uas xaiv ua raws li kev noj zaub mov kom ntseeg tau tias lawv ua tau raws li tag nrho lawv cov kev noj haus?

Yog lawm, cov tib neeg uas ua raws li cov neeg tsis noj nqaij noj yuav tsum xyuas kom lawv ua tau raws li lawv cov kev xav tau kev noj haus los ntawm kev sib koom ua ke ntau yam khoom noj uas muaj cov nroj tsuag. Lawv yuav tsum tsom mus rau kev noj cov protein kom txaus los ntawm qhov chaw xws li taum, legumes, taum paj, tempeh, thiab quinoa. Lawv kuj yuav tsum tau xyuam xim rau kev noj cov hlau los ntawm kev suav nrog cov khoom noj xws li cov nplooj ntsuab tsaus, lentils, thiab cereals fortified. Calcium tuaj yeem tau txais los ntawm cov chaw cog qoob loo xws li cov mis tsis muaj mis nyuj, taum paj, thiab nplooj ntsuab. Vitamin B12, uas feem ntau pom nyob rau hauv cov khoom tsiaj, tej zaum yuav tsum tau ntxiv. Zuag qhia tag nrho, kev npaj noj zaub mov zoo tuaj yeem muab tag nrho cov khoom noj tsim nyog, tab sis yuav tsum tau saib xyuas rau qee yam khoom noj kom paub meej txaus.