Kev noj zaub mov zoo rau qhov poob phaus

Tej zaum tsis muaj poj niam nyob hauv lub ntiaj teb uas yuav 100% txaus siab rau nws qhov tsos. Nyob rau hauv lub depths ntawm peb tus ntsuj plig, txhua tus ntawm peb xav kho ib yam dab tsi, thiab tom qab ntawd - ua qhov zoo tag nrho. Feem coob ntawm peb tsis txaus siab txog lawv cov duab thiab hnub hauv thiab hnub tawm lawv siv sij hawm tshawb nrhiav ib qho txuj ci tseem ceeb uas yuav pub noj txhua yam thiab tib lub sijhawm poob phaus.

Dab tsi yog qhov pub leejtwg ntawm poob phaus?

Qos yaj ywm, peb hais tias "tsis muaj" rau carbohydrates, xws li hluav taws kub peb ntshai cov rog thiab ntshai "proteins" ob-faced. Thaum kawg, peb tig mus ua kev ntshai tshaib plab, leej twg los siav nws tshaib plab nrog kev haus coke. Thiab tom qab tag nrho cov panacea yog kiag li nyob ze, kev loj hlob nyias nyias nws yog ib qho tsim nyog kom ua raws li cov txheej txheem ntawm cov khoom noj muaj tseeb.

Tag nrho kev noj haus thiab yuag poob

Qhov kev noj haus kom haum rau qhov hnyav yog raws li qhov tseeb yooj yim - noj me ntsis tsawg tshaj li qhov koj siv. Yog li nws tsis tsim nyog yuav tsum tau koom nrog cov kcals tsis muaj kev txwv, tag nrho cov zaub mov noj yuav tsum coj kom zoo dua thiab kom ua raws li cov cai ntawm lub cev. Hauv peb kev noj haus, cov khoom noj khoom haus kom poob phaus, muaj ib qho chaw rau cov nqaijrog, thiab cov rog, thiab txawm tias carbohydrates. Yog li, cia peb tshawb xyuas cov ntsiab lus, nws noj dab tsi thiaj li yuav tsum tau yuag.

1. Carbohydrates. Xaiv cov uas yuav xa peb ntev li ntev tau, uas yog - qeeb carbohydrates. Cov no muaj xws li: cov khoom siv los ntawm cov nplej thiab cov hmoov nplej txhuv, cov txiv hmab txiv ntoo uas tsis muaj suab thaj, cov cereal, ci qos yaj ywm. Raws li cov khoom noj kom haum rau qhov hnyav, lawv yuav tsum tau noj thaum sawv ntxov thiab yav tav su, thiaj li tsis xav tau ntau tshaib plab thaum tsaus ntuj.
2. Proteins. Peb xaiv cov khoom qes-calorie: nqaij nyug, qaib, qaib cov txwv, tsawg-rog tsev cheese thiab yogurt, cheese rau 25% rog, ntses. Nrog rau kev noj zaub mov zoo rau qhov poob phaus, txhua txhua pluas noj yuav tsum muaj cov proteins.
3. Sibhawm. Peb niaj hnub koob tshuaj roj yog 2 tbsp. zaub roj los yog 30 g ntawm neeg rau.
4. Txiv hmab txiv ntoo thiab zaub yog qhov tseem ceeb ntawm kev noj qab nyob zoo kom haum rau qhov hnyav. Tom qab tag nrho, cov zaub mov no muaj cov nplua nuj nyob hauv fiber ntau , uas, saum toj no, saib kuas kom ua haujlwm zoo ntawm txoj hnyuv. Cov txiv hmab txiv ntoo thiab zaub tsis tau noj yuav tsum tau noj rau ntawm 300-400 g ib hnub, tab sis cov txiv hmab txiv ntoo qab zib zoo li txiv hmab txiv ntoo thiab txiv tsawb tau noj kom txog thaum 14.00
5. Tus so. Txhua yam uas tau sab nraud ntawm daim ntawv teev npe rau cov khoom noj kom haum rau qhov poob phaus muaj tsis muaj kev sib raug zoo. Tab sis, yog tias koj xav tau, ces - me ntsis koj ua tau. Nutritionists qhia txhua txhua 7-10 hnub los noj ib yam dab tsi uas tau txwv thiab xav tau heev.

Thiab thaum kawg, ntawm daim card ...

Tab sis kuj noj tau ntawm cov khoom no tsis txhais hais tias koj cov khoom noj rau qhov hnyav yog qhov tseeb. Nws hloov tawm tias qhov tseem ceeb tshaj plaws yog qhov loj me me ... Cov porridge yuav tsum sib npaug koj lub nrig, nqaij thiab ntses - ob txhais tes, zaub thiab txiv hmab txiv ntoo - ob lub nrig, kefir, mis - 1 iav, thiab cheese - 200 g. Cov naj npawb ntawm ib hnub - 5 -6 zaug. Qhov no yog qhov tseem ceeb tshaj plaws ntawm kev noj zaub mov kom yuag poob.

Adhering rau txoj cai no, koj tsis txhob rub lub plab, koj tuaj yeem hnov ​​cov kev tuaj yeem txhua hnub. Zoo, thiab, ntawm chav kawm, nws yog ib qho tseem ceeb hais tias kev noj mov ntawm 2-3 teev ua ntej pw tsaug zog yuav tsum tau muab tshem tawm. Thiab raws li kev noj haus kom zoo, nws tseem ceeb heev kom poob phaus tib lub sijhawm. Npaj koj tus kheej kom noj pluag tshais, uas yuav pab tau "tuav" mus txog thaum noj su tsis tau cov khoom noj txom ncauj, nrhiav cov ntsiab lus ntawm cov khoom noj txom ncauj thiab su thiab ua kom muaj noj hmo 2-3 teev ua ntej yuav mus pw.

Noj cov zaub mov thiab kev noj qab haus huv, cia ob lub ntsiab lus no yog qhov sib txawv, vim hais tias kev hlub ntawm cov khoom tsim kev puas tsuaj - khoom neeg tsim thiab ua los ntawm kev tiv thaiv tsis zoo. Peb lub cev tsis xav tau cov khoom noj khoom haus, tsis muaj flavors, dyes, thiab ntau dua "eshkas" uas ua rau lub neej txee. Ua noj ua haus me me, txawm hauv koj lub tub yees yuav muaj zaub mov noj tshiab, tsuas yog nws tuaj yeem tau muag peb cov khoom siv.