Thaum txiav txim siab los poob phaus, yuav ib lub npe mus rau lub gym los yog, hloov, kom mob loj, nws yog qhov yuav tsum tau hloov koj cov zaub mov nrog nws. Ntawm qhov tseem ceeb yog kev noj zaub mov zoo thaum kawm, vim nws yuav nyob ntawm qhov no, seb cov roj ntau dhau mus rau hauv cov leeg. Hauv tsab xov xwm, qhov teeb meem no yuav raug them.
Kev noj zaub mov zoo thaum qoj ib ce nyob hauv chav ua si
Nws yuav tsum tam sim ntawd tau hais tias lub cev tsis tas yuav tsum tsis muaj cov as-ham. Tab sis ntawm no muaj cov tshwj xeeb nta: yooj yim carbohydrates yuav tsum tau hloov los ntawm cov sawv daws yuav, nce qhov kev faib ua feem ntawm cov protein nyob rau hauv kev noj haus, thiab cov rog, rau feem ntau, siv zaub, thiab cov tsiaj tau txais ntses thiab nqaij nruab deg. Nws yog siv ntawm yooj yim carbohydrates tias lub cev teb rau ntawm insulin, uas ua rau cov txheej txheem ntawm cov roj deposition. Ua ke carbohydrates yuav ua rau kev loj hlob ntawm cov nqaij pob txha, tsis muaj roj, thiab lawv kuj muaj peev xwm los muab kev xav ntawm satiety rau ib lub sij hawm ntev.
Cov rog yog qhov tsim nyog rau ib tug neeg, yog li ntawd nws yog tsis yooj yim sua kom tsis kam ua lawv, thiab cov proteins uas paub tias yog lub hauv paus ntawm cov pob txha thiab cov leeg. Kev noj zaub mov kom zoo yuav tsum tau noj tshais thiab noj hmo, tab sis ze rau yav tsaus ntuj, cov ntsiab lus ntawm cov zaub mov yuav tsum qis, tab sis qhov no siv rau feem ntau ntawm cov neeg uas xav poob ceeb thawj. Tab sis ib qho twg, koj yuav tsum zaum ntawm lub rooj tsis pub tsawg tshaj 5 zaug hauv ib hnub thiab noj koj cov zaub mov me me tsuas yog cov tswv yim ua ntej los yog kawm tiav txoj kev kawm.
Cov cai noj haus
Ob teev ua ntej cov chav kawm, koj yuav tsum noj kom nruj. Cov zaub mov yuav tsum muaj ib feem ntawm cov protein. Nws tuaj yeem muaj ntsev los yog steamed ntses, steak, goulash, lwm yam zoo li ntawm garnish boil mov, buckwheat lossis pasta. Tsis tas li ntawd, 30-40 feeb ua ntej kawm yuav tsum noj ob peb cov txiv hmab txiv ntoo nrog cov qis glaucemic qis thiab noj cov protein cocktail. Feem ntau, txhua tus neeg koom tes yuav tsum haus ntau heev kom tsis txhob qhuav dej, thiab haus dej haus dej haus dej thiab nqhis dej thiab ua kom muaj zog ntawm cov nqaij pob txha.
Tam sim ntawd tom qab kev cob qhia, nws yog ib qhov tsim nyog yuav tau noj zoo dua thiab khoom noj ntxiv raws protein. Yog hais tias ua ntej txoj hauj lwm tus neeg ncaws pob noj nqaij, tom qab ntawd nws yuav tsum xaiv ib tug ntses. Boil ib sab phaj, piv txwv li, lentils, thiab npaj ib tug zaub xam lav. Cov neeg uas xav paub seb yuav noj li cas thaum kawm txog kev poob phaus, nws pom zoo kom tsis txhob noj li ntawm 2 teev tom qab cov hoob kawm, kom ntev mus rau txoj kev rog rog thiab tiv thaiv kom tsis txhob mob ntxiv hauv cov nqaij pob txha. Tom qab ntawd, koj tuaj yeem tso cai rau khoom noj yooj yim, piv txwv, stewed zaub, curd casserole los yog muesli muaj cov kua mis nyeem qaub.
Thaum sawv ntxov ua si, cov khoom noj kom zoo rau cov ntxhais muaj kev tsis kam noj tshais thiab chav kawm rau ntawm lub plab. Tom qab hmo ntuj, lub cev tsis muaj qabzib thiab yog tias nws tsis muab rau nws, ces nws yuav pib haus roj, uas yog yam koj yuav tsum poob phaus. Yog tias cov tswv yim no tsis tsim nyog vim yog kiv taub hau thiab xeev siab, ces koj tuaj yeem ua tau me ntsis
Kev noj zaub mov kom haum nrog kev cob qhia kev noj qab haus huv, txawm tias nws yog qhov txo los yog qhov hnyav nce, tsis pub noj hmo ntawd. Txhua yam uas tau txeeb ntawm lub sijhawm no, yuav tig mus rau hauv roj, uas tam sim ntawd yuav tau tso rau ntawm ob sab, duav thiab lwm qhov chaw. Tsis tas li ntawd xwb, thaum hmo ntuj, lub cev thiab tshwj xeeb tshaj tawm txoj hnyuv yuav tsum tau so, thiab tsis ua hauj lwm, thiab ua kom nws ua hauj lwm, koj tuaj yeem ua ntau yam teeb meem, xws li cem quav thiab xaus nrog metabolic teeb meem. Qhov zoo tshaj plaws noj mov rau hmo yog lub khob ntawm kefir.