Ntiaj Teb Kev Noj Qab Haus Huv Hnub 2022 | Qe rau lub hlwb noj qab haus huv, lub cev thiab lub ntiaj teb!
rau Ntiaj Teb Kev Noj Qab Haus Huv Hnub 2022, Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Ntiaj Teb (WHO) tau ci ntsa iab tsom teeb rau ntawm cuam tshuam ncaj qha kev noj qab haus huv planetary muaj rau tib neeg kev noj qab haus huv, thiab qhov yuav tsum tau lees paub txog kev kub ntxhov ntawm huab cua yog ib qho teeb meem kev noj qab haus huv ib yam nkaus. Cov khoom muaj ntau yam, ntim nrog cov khoom noj tseem ceeb thiab cov protein, qe muaj peev xwm ua lub luag haujlwm tseem ceeb hauv pub peb cov pejxeem coob zuj zus tuaj thiab tshem tawm kev tsis txaus noj haus hauv ib puag ncig kev ruaj ntseg.
Lub zog noj zaub mov
Ntawm cov khoom noj muaj txiaj ntsig zoo tshaj plaws hauv ntiaj teb, ib lub qe loj muab 13 qhov tseem ceeb ntawm cov vitamins thiab minerals thiab 6 g ntawm cov protein zoo1.
Qe muaj tag nrho cuaj qhov tseem ceeb amino acids, ua rau lawv ib 'ua tiav' protein. Tsis tas li ntawd, qhov piv thiab cov qauv uas pom cov amino acids no ua rau lawv zoo meej match rau lub cev xav tau kev pab.
Muaj ntau cov as-ham muaj nyob hauv cov qe feem ntau tsis tau noj tseem yuav tsum tau ua ib feem ntawm kev noj qab haus huv noj qab haus huv los pab koj ua qhov zoo tshaj plaws thiab zam cov teeb meem kev noj qab haus huv loj.
Pab koj lub hlwb
Qe yog ib qho ntawm cov khoom noj khoom haus zoo tshaj plaws ntawm choline, me ntsis-paub cov khoom noj uas muaj lub luag haujlwm tseem ceeb hauv kev txhawb nqa lub hlwb kev loj hlob thiab kev ua haujlwm.
Tshwj xeeb tshaj yog, choline pab tsim cov cim taw qhia hauv lub hlwb, uas yog qhov tseem ceeb rau kev loj hlob thiab kev nco2,3.
Thaum choline xav tau los ntawm txhua tus neeg ntawm txhua theem ntawm lub neej, nws tseem ceeb tshwj xeeb hauv txhawb kev paub txog kev loj hlob thaum cev xeeb tub thiab pub niam mis4. Nws kuj pab tau txo kev txawj ntse poob nyob rau hauv cov neeg laus5.
Nco ntsoov! Tsuas yog ib lub qe loj ua tiav 25% ntawm koj cov kev xav tau choline txhua hnub1, nqa koj cov txiaj ntsig zoo ntawm lub hlwb hauv ib qho qab, ntau yam pob.
Nourishing koj lub cev
Zoo rau lub cev thiab lub hlwb! Qe yog a muaj zog qhov chaw ntawm cov as-ham tseem ceeb uas txhawb ntau yam sib txawv ntawm lub cev noj qab haus huv.
Protein yog qhov tseem ceeb rau lub zog thiab kho ntawm cov nqaij thiab cov nqaij mos, thiab tsis tsuas yog qe ntim nrog nws, tab sis cov protein lawv muaj High-quality, txhais tau tias nws yooj yim digestible nrog txoj cai muaj pes tsawg leeg ntawm tag nrho cuaj qhov tseem ceeb amino acids. Qhov no yog qhov tiag distinguishes qe los ntawm lwm qhov chaw protein!
Ua kom tau raws li koj cov kev xav tau ntawm cov protein txhua hnub yog qhov tseem ceeb rau tiv thaiv kab mob, loj hlob plaub hau thiab rau tes, ua kom cov pob txha noj qab haus huv, thiab tsim cov leeg nqaij - ntxiv rau nws tuaj yeem txhawb nqa nrog kev tswj xyuas lub cev hnyav6-10.
Qe kuj yog ib qho zaub mov zoo rau qhov muag, nrog lawv cov yolks uas muaj zog antioxidants, lutein thiab zeaxanthin11,12. Cov kev tshawb fawb pom tau hais tias kev noj cov zaub mov tsis tu ncua tuaj yeem ua rau muaj txiaj ntsig zoo txo qhov kev pheej hmoo ntawm cataracts thiab macular degeneration13-16. Hauv ib txoj kev tshawb fawb tswj, noj tsuas yog 1.3 qe qe ib hnub rau 4.5 lub lis piam nce ntshav lutein los ntawm 28-50% thiab zeaxanthin los ntawm 114-142%.17.
Tsis tas li ntawd, vitamin A, vitamin E thiab selenium kuj muaj nyob rau hauv cov qe, txhawb qhov muag kev noj qab haus huv raws li koj muaj hnub nyoog. Qhov tseeb, vitamin A tsis txaus yog qhov ua rau dig muag hauv ntiaj teb18.
Hais txog nws UN Nutrition Report tshaj tawm thaum Lub Rau Hli 2021, Lora Iannotti, tus thawj coj ntawm E3 Nutrition Lab ntawm Washington University hauv St. Louis, tau hais tias tus menyuam yuav tsum tau noj yam tsawg kawg nkaus. 12 npaug ntau npaum li cov nroj tsuag raws li kev xaiv, xws li carrots, kom nce tus nqi ntawm vitamin A muaj nyob rau hauv ib qho me me ntawm cov qe19. Raws li kev pom, vitamin A hauv qe pab tswj daim tawv nqaij noj qab nyob zoo thiab muaj zog tiv thaiv kab mob.
Qe yolks kuj yog ib qho ntawm ob peb qhov chaw ntawm cov vitamin D. Qee lub sij hawm hu ua 'sunshine vitamin', vitamin D plays lub luag haujlwm tseem ceeb hauv kev ua kom peb lub cev noj qab haus huv, tshwj xeeb tshaj yog peb pob txha thiab tiv thaiv kab mob5.
Muaj ntau lwm cov as-ham hauv qe uas coj nrog lawv ntau yam txiaj ntsig, suav nrog hlau, uas nqa cov pa oxygen mus rau lub hlwb thiab pab tiv thaiv kev mob ntshav qab zib; thiab vitamin B12 thiab iodine, uas txhawb kev noj qab haus huv lub hlwb thiab kev loj hlob thiab kev loj hlob ntawm menyuam yaus.
Tiv thaiv koj lub ntiaj teb
Incredibly, qe tsis yog tsuas yog zoo rau tib neeg noj qab haus huv, tab sis planetary noj qab haus huv ib yam nkaus thiab! Qe yog a tsawg cuam tshuam cov protein thiab muaj cov qis tshaj ib puag ncig hneev taw ntawm cov tsiaj muaj protein ntau thiab piv rau qee cov khoom noj uas muaj cov nroj tsuag20.
Qhov no yog ua tsaug rau cov kev ua tau zoo tshiab thiab cov txiaj ntsig tseem ceeb uas tau ua nyob rau hauv kev ua liaj ua teb thiab hauv cov qe khoom lag luam hauv xyoo tas los. Piv txwv li, hauv Canada lub ib puag ncig hneev ntawm lub qe ntau lawm mov saw tsis kam yuav luag 50% Nyob nruab nrab ntawm 1962 thiab 2012, thaum lub qe tsim tau nce 50%21.
Ib yam li ntawd, hauv 2010, lub ib puag ncig hneev ntawm ib kilogram ntawm qe tsim nyob rau hauv Teb Chaws Asmeskas muaj txo los ntawm 65% piv rau 1960, nrog Tsev cog khoom emissions txo los ntawm 71%22.
Qe kuj siv dej me me piv rau lwm qhov chaw muaj protein ntau, xws li txiv ntoo, uas xav tau ntau tshaj plaub zaug dej ntau dua li cov qe, ib gram ntawm cov protein23.
Tsis tas li ntawd, cov lag luam qe yeej ib txwm nrhiav txoj hauv kev tshiab los ua kom ntau lawm ib puag ncig zoo.
Hauv tebchaws Australia, 10 ntawm lub teb chaws 12 lub tuam txhab qe loj tshaj plaws tau ua tiav qee hom hnub ci zog ntawm lawv cov liaj teb. Thiab nyob rau hauv Canada, lub ntiaj teb thawj net zero barn yog nyob rau hauv kev ua haujlwm. Kev lag luam qe kuj tseem ua haujlwm rau ntau dua Sustainable soya khoom, los pab tiv thaiv deforestation hauv South America.
Kev zoo tag nrho
Qe yog pob khoom zoo meej - noj zaub mov muaj zog nrog kev cuam tshuam ib puag ncig qis. Tsis txhob hais, lawv pheej yig, ntau yam, thiab qab qab heev!
Qhov no Hnub Ntiaj Teb Kev Noj Qab Haus Huv, thaum peb saib peb cov khoom noj los pab kom muaj kev noj qab nyob zoo rau peb tus kheej thiab peb lub ntiaj teb, peb yuav tsum paub txog qhov Lub luag haujlwm tseem ceeb ntawm cov qe tuaj yeem ua si hauv kev daws cov kev tshaib kev nqhis thiab kev nyab xeeb huab cua zoo ib yam.
References
2 Zeisel SH & da Costa KA (2009)
6 Westerterp-Plantenga MS (2008)
8 Altorf-van der Kuil W, et al (2010)
10 Tau Cracking
14 Delcourt C, thiab al (2006)
19 International Livestock Research Institute (IRLI)
20 Lub Koom Haum Thoob Ntiaj Teb (WRI)
22 Pelletier N, thiab al (2014)
23 Mekonnen MM & Hoekstra AY (2012)
Txhawb lub zog ntawm lub qe!
Txhawm rau pab koj ua kev zoo siab Hnub Ntiaj Teb Kev Noj Qab Haus Huv Hnub, IEC tau tsim cov cuab yeej kev lag luam rub tawm, suav nrog cov lus tseem ceeb, ntau yam ntawm cov qauv kev tshaj tawm hauv xov xwm, sib piv cov duab rau Instagram, Twitter thiab Facebook, thiab daim ntawv qhia qe noj zaub mov (Cov cuab yeej lus Askiv nkaus xwb).
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