Cov neeg uas twb zoo-versed nyob rau hauv lub txij nkawm thiab txo tawm ntawm qhov ceeb thawj, yog paub zoo txog li cas lub luag hauj lwm ntawm ceev metabolism. Nws tsis pub leejtwg paub tias cov metabolism ua rau muaj hnub nyoog li cas, vim li cas cov zaub mov tsis noj nyob rau hauv daim ntawv ntawm lub zog, tab sis yog ncua raws li roj khw muag khoom. Tsav kom cov metabolism hauv lub cev, koj pab lub cev kom zoo dua nrog lawv cov dej num. Los pab koj hauv qhov teeb meem no, nutritionists tau tsim ib qho kev noj haus metabolic uas tso cai rau koj kom ceev cov metabolism thiab ua rau qib hormone: qeeb ntau cov tshuaj hormones uas muaj feem xyuam rau roj rog thiab ua rau cov neeg muaj feem xyuam rau roj hlawv.
Kho cov teeb meem metabolic
Vim tias cov metabolism hauv lub cev nrog kev noj haus tshwj xeeb, cov zaub mov metabolic faib cov zaub mov rau hauv peb theem uas yuav ua rau lwm tus:
Thawj theem : ntau tshaj roj hlawv (qhov nyhav tawm sai li sai tau). Cov theem pib 10-14 hnub, tom qab uas koj yuav mus rau theem 2nd. Lub sijhawm no yog lub nruj tshaj plaws: koj tuaj yeem noj cov khoom siv nrog tus qhab nia ntawm 0 (hauv qab no yog cov npe). Rau txoj kev noj haus, koj yuav tsum ntxiv 1 tbsp txhua hnub. ib spoonful ntawm txiv ntseej roj thiab multivitamins. Hmo yog peb teev ua ntej yuav mus pw. Yog tias koj tsis muaj zog, koj tau tsaus rau hauv koj lub qhov muag los yog koj hws excessively, haus dej qab zib tshuaj yej.
Qhov thib ob theem : ruaj khov dub hlawv (qhov no yog qhov sij hawm theem, nws tuaj yeem tswj tau yog tias koj xav tau). Yog tsis muaj kev txwv nruj xws li nyob rau hauv thawj theem, thiab koj tuaj yeem noj txhua yam, tab sis tsuas yog nyob rau lub sij hawm no xwb:
- tshais nruj me ntsis ua ntej 10:00 - rau 4 ntsiab lus;
- thib ob noj tshais nruj me ntsis ua ntej 12:00 - 2 ntsiab lus;
- noj su ua ntej 3 teev tsaus ntuj yog 2 points;
- khoom noj ua ntej 18:00 rau 1 point;
- noj hmo ua ntej 20:00 los ntawm 0 ntsiab lus.
Koj tuaj yeem noj cov khoom noj uas tau teev tseg lossis qis dua.
Qhov thib peb theem yog qhov nyhav tu. Rau txhua pluas mov ntawm theem ob, tshwj tsis yog rau noj hmo, ntxiv ib qho taw tes. Yog hais tias qhov nyhav tseem poob, ntxiv lwm cov qhab nia mus rau lwm txoj hau kev. Yog hais tias qhov hnyav tau nres, noj tas mus li.
Metabolic noj zaub mov: Pawg Khoom
Yuav kom ntxiv rau cov kab mob ntawm cov metabolism, nws tau pom zoo nyob rau hauv kev noj haus kom faib tag nrho cov khoom noj raws li lawv cov txheej xwm noj haus ua 5 pawg, txhua tus uas tau muab qee cov ntsiab lus (qhov yooj yim dua zaub mov - qis dua pob). Pawg suav nrog cov khoom tshwj xeeb:
- Cov khoom rau 0 ntsiab lus: qe, zaub tshiab, fiber, txiv qaub thiab txiv qaub, txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo cij, ntsuab peas, zaub ntsuab, mustard thiab horseradish, algae, cov khoom siv mis nyuj uas muaj roj tsawg (li 2%). Qhov no suav nrog cov khoom noj muaj txiaj ntsim zoo dua: nceb, qaib mis, qaib cov txwv, luav, nqaij nruab deg thiab ntses.
- Khoom rau 1 point : tag nrho cov hom berries, taum, tshiab los ntawm zaub.
- Cov khoom siv rau cov txiv neej thiab cov noob txiv ntoo, cov txiv ntseej thiab cov txiv ntseej, zaub roj, avocado, txiv mab txiv ntoo, roj tsawg, cheese thiab zaub mov, branza, bran qhob cij, boiled carrots, buckwheat, oatmeal, daj thiab dub nplej,
khoom noj siv mis (2 - 4% fat content). Ntawm cov khoom noj tau zoo hauv cov pab pawg neeg: nqaij qaib, yaj, nqaij, nqaij nyuj, nqaij by-products. - Khoom rau 3 ntsiab lus : cheese hard thiab fused, millet porridge, ntsim chocolate, pob kws, muaj qab zib yogurts nrog additives, txiv hmab txiv ntoo freshly squeezed juices.
- Cov khoom siv rau 4 lub plhaw : muaj zog ua kua, dej qab ntim, dej qab zib lossis dej kas fes, qab zib, txiv hmab txiv ntoo qhuav, hmoov mog, txiv lwg, hmoov nplej, qhob noom xim qhaub cij, chocolate, semolina, khoom qab zib, cov khoom muaj roj muaj ntau tshaj 4%, ice cream. Qhov no muaj xws li cov nqaij cov nqaij xws li sausages, sausages, nqaij thiab ntses delicacies, tag nrho cov kaus poom hauv roj, tej nqaij npuas, Goose, duck thiab lard.
Nws ntseeg tau tias tib neeg cov metabolism yuav raug xa tawm ntawm cov khoom noj khoom haus txhua hnub ntawm cov khoom noj txhua hnub.