Yog hais tias ib tug neeg txiav txim siab poob phaus, nws yuav tsum hloov nws txoj kev noj haus, txwv tsis pub nws yuav nyuaj rau kev ua tiav . Txhawm rau kom tsis txhob ua mob rau lub cev thiab tshem cov kilograms uas tsis tseem ceeb, koj yuav tsum tsim ib qho zaub mov raws li cov zaub mov noj qab haus huv rau qhov poob, thiab qhov no koj yuav tsum tau siv cov lus pom zoo ntawm cov khoom noj khoom haus.
Noj cov zaub mov zoo rau qhov poob phaus
Raws li cov tswv yim ntawm cov kws txawj, kev noj haus yuav tsum tas tuaj yeem nthuav cov khoom xws li cov nqaij ntshiv dawb (nqaij qaib, qaib cov txwv) thiab ntses (xaws, hiav txwv bass, pike). Lawv yog cov tsim nyog rau lub cev kom tau protein ntau, nws yog ib qho tseem ceeb kom nco ntsoov tias koj tuaj yeem noj cov khoom noj uas tsis muaj calorie rau qhov hnyav ntawm cov khoom no tsuas yog tias koj tsis kib rau ntawm ntau cov roj zaub los yog nplua nrog cov kua ntses. Ci nqaij thiab ntses nyob rau hauv qhov cub, los yog ua noj rau ob peb.
Nws tseem ceeb sib luag los muab lub cev muaj fiber ntau thiab cov vitamins, yog li noj zaub thiab txiv hmab txiv ntoo kom ntau. Qhov feem ntau tseem ceeb yog suav hais tias broccoli, Brussels sprouts, carrots, pumpkins, legumes , cucumbers, txiv lws suav, zaub. Txiv hmab txiv ntoo yuav tsum tau nyiam dua apples, pears, peaches, apricots thiab citrus txiv hmab txiv ntoo, piv txwv li, grapefruits.
Lwm cov khoom tseem ceeb yog cov cereal, pearl barley, buckwheat, oatmeal, millet - qhov kev xaiv yog loj heev, koj tuaj yeem nrhiav qhov kev xaiv uas koj yuav nyiam tshaj plaws saj. Porridges tsis tsuas yog ib tug ntau ntawm cov khoom tseem ceeb, tab sis kuj complex carbohydrates, uas ua rau kom muaj kev xav ntawm satiety. Los ntawm nrog lawv nyob rau hauv koj cov noj, koj yuav tsis raug kev txom nyem los ntawm kev tshaib kev nqhis, thiab koj lub cev los ntawm tsis muaj cov as-ham.
Nco ntsoov tias tsis muaj mov noj tshwj xeeb tshaj plaw ntawm lub plab los yog tus ncej, nws tseem ceeb heev uas yuav tsum tau ua ib qho zaub mov, uas kwv yees li 20-30% yuav tsum tau nqaij thiab ntses, 20-25% yuav ua paj rau, thiab 40-60% yuav tsum muab faib rau tais diav los ntawm zaub thiab txiv hmab txiv ntoo.