Noj cov zaub mov "Cushka" rau cov menyuam ntxhais yog tsim los pab txo kom txhob muaj roj ntau ntau. "Cushka" yog lub caij kawg ntawm kev poob phaus thiab cov neeg uas muaj hnyav ntau tshaj, koj yuav tsum rov qab pib dua ib feem loj ntawm nws. Tsis tas li ntawd, xws li ib qho khoom noj khoom haus yog ib txwm nrog nws cov lus cob qhia aerobic .
Dab tsi yog qhov essence ntawm "Cushka" noj cov ntxhais rau hauv tsev?
Qhov ntev ntawm kev noj haus yog 2-3 lub hlis, thaum lub sij hawm uas nws yog pom zoo kom maj tawm cais los ntawm kev noj haus yooj yim carbohydrates. Yog xav nrog cov txheej txheem ntawm kev noj haus rau lub cev ziab rau cov menyuam ntxhais, nws raug nquahu kom saib cov tswv yim li no pub:
- qhov kev faib ua feem ntawm carbohydrates nyob rau hauv thawj lub lim tiam yuav tsum yog 2 g ib 1 kg ntawm qhov ceeb thawj. Lawv yuav tsum tau los ntawm cov txiv hmab txiv ntoo, zaub, zaub paj thiab pasta, thiab cov nqaijrog - los ntawm cov qe, cov nqaij muaj roj tsawg thiab cov ntses, cov khoom noj uas muaj fermented. Cov rog yog sawv cev los ntawm roj zaub;
- nyob rau hauv ob lub lim tiam tus nqi ntawm carbohydrates yog txo mus rau 1 g ib 1 kg ntawm qhov ceeb thawj, thiab qhov nyiaj ntawm protein nce. Raws li, feem ntau ntawm cov nqaij hauv cov zaub mov, zaub thiab zaub ntsuab, thiab cov khoom qab zib thiab cov txiv hmab txiv ntoo yog tshem tawm kiag. Cov hnoos qeev yog siv hauv thawj ib nrab ntawm hnub;
- rau peb lub lim tiam tus qauv ntawm carbohydrates yog txo rau 0.5 g ib 1 kg ntawm qhov ceeb thawj;
- rau ob lub lis piam tom qab, lawv maj tuaj tawm ntawm "Cushka" noj.
Nws yog ib qho tseem ceeb heev kom noj cov tshuaj feem ntau thiab feem ntau, haus dej kom ntau. Raws li cov saum no, koj tuaj yeem ua ib qho kev txheeb ze rau thawj lub limtiam ntawm "Cushka" rau cov menyuam ntxhais, ntawm no nws yog:
- rau kev noj tshais porridge porridge, ob lub hau qaub thiab ib khob ntawm ntsuab tshuaj yej ;
- qhov thib ob noj tshais - zaub xam lav cov zaub tshiab, hnav khaub ncaws nrog txiv roj roj;
- rau pluas su, noj zaub qhwv zaub thiab qhwv nqaij qaib mis;
- rau ib tug nruab nrab-thaum sawv ntxov txom ncauj ntawm ib pawg ntawm tsev cheese nrog berries;
- noj hmo nrog ntses;
- ua ntej yuav mus pw ib khob ntawm yogurt.
Ntau zaus tshaj li 2 zaus hauv ib lub xyoo, xws li lub zog ua haujlwm kom tsis txhob pom zoo.