Raws li kev txheeb cais, feem coob ntawm cov poj niam tom qab 45 xyoos pib nce phaus thiab qhov no yog qhov tsim nyog ntawm ntau yam. Cov kws kho mob hais tias cov poj niam laus tsis tas yuav tsum ua raws li cov qauv tsis tau thiab nws yog qhov zoo dua los ntawm kev noj qab haus huv, uas yuav pab tau kom ua raws li qhov nyhav txaus siab. Qhov kev noj haus kom yuag poob tom qab 45 xyoo yog ib co kev cai uas yuav pab tsis tau kom tshem tawm cov phaus ntxiv, tab sis kuj txhawb kev noj qab haus huv.
Kev noj haus rau ib tug poj niam tom qab 45 rau poob phaus
Ib tug pojniam uas muaj hnub nyoog yuav tsum tso ntau yam kev tshaib nqhis, vim qhov no yuav cuam tshuam kev noj qab haus huv. Nutritionists tseem pheej sib cav hais tias txoj kev txiav txim siab nkaus xwb ntawm txhua lub hnub nyoog yog kev noj zaub mov zoo thiab txoj kev noj qab nyob zoo .
Cov cai ntawm poob phaus tom qab 45 xyoo:
- Cov yeeb ncuab tseem ceeb ntawm ib daim duab ntawm ib lub hnub nyoog twg yog cov hnub nyoog sib txawv thiab cov ncuav qab zib. Tag nrho cov qhob cij, hloov tag nrho cov qoob loo, suav nrog ntau yam biscuits thiab khoom qab zib. Feem ntau nyuaj rau tsis kam khoom qab zib, tab sis muaj ntau lub tswv yim, piv txwv li, hloov suab thaj, siv ib qho me me ntawm zib ntab los yog txiv hmab txiv ntoo qhuav. Noj qab zib cov txiv hmab txiv ntoo, thiab tseem pub me ntsis cov hmoov nplej thiab oshmeem.
- Tom qab 45 xyoo, nws yog qhov yuav tsum tau muaj nyob rau hauv kev noj haus rau cov zaub mov tsis nyhav zaub mov uas muaj cov zaub mov hauv calcium thiab hlau. Qhov ntau yog tias muaj hnub nyoog, cov nqaij ntawm cov pob txha txo tsawg thiab cov pob txha ua rau nkig. Yuav kom tsis txhob muaj teeb meem, npaj cov khoom noj sib txawv raws li cov khoom siv mis nyuj, preferring tsawg-calorie xaiv. Cov poj niam thaum lub cev xeeb tub kuj poob ntau heev ntawm cov hlau, qhov theem ntawm cov khoom uas tau muab txum tim los ntawm noj ntsuab taum, daim siab thiab cov txiv apples.
- Raws li rau lub xam, thiab rau qhov poob phaus nws tseem ceeb heev los siv ib hnub ntawm kev tso tawm, piv txwv li, ib lim tiam ib zaug. Xaiv rau koj tus kheej qhov kev xaiv uas yuav tsis ua rau tsis xis nyob. Qhov nrov tshaj plaws yog tawm ntawm kefir.
- Rau cov hnub qub, muab cov khoom noj rau cov khoom noj: 3 lub pluas noj thiab 2 khoom noj txom ncauj. Xws li lub tswv yim yuav zam qhov kev tshaib kev nqhis thiab qhov muaj siab los noj ib yam teeb meem.
- Rau kev noj qab nyob zoo thiab zoo nkauj yog qhov tseem ceeb thiab lub cev load. Muab cov hnub nyoog loj tshaj plaws, tsis txhob siv sij hawm nyob rau hauv chav ua haujlwm, vim hais tias xws li ib tug tsoom fwv, nyob rau hauv tsis tooj, yuav ua tau ntau raug mob. Qhov zoo tshaj plaws rau poob ceeb thawj tom qab 45 xyoo yog tsim nyog nrhiav koj tus kheej hauv yoga, aqua aerobics, lub cev flex.
- Cov kws kho mob pom zoo siv cov kev kawm uas muaj vitamin thiab ntxhia ntau, tab sis tsis txhob hnov qab tias cov tshuaj muaj txiaj ntsim zoo nyob hauv ntau qhov muaj nyob hauv cov txiv hmab txiv ntoo thiab zaub, uas yuav tsum muaj nyob hauv cov ntawv qhia txhua hnub.
- Tswj cov dej tsis zoo hauv lub cev, nws tsis yog ib qho tseem ceeb rau kev poob phaus, tab sis kuj yuav tau tswj lub cev nqaij tawv, uas, thaum tsis muaj kua, yuav qhuav thiab ntsws. Rau thaum lub cev poob hnyav tom qab 45 xyoo, txhim kho cov metabolism, koj yuav tsum haus dej ntshiab tseem qub. Qhov niaj hnub niaj hnub yog 1.5-2 liv.
Kuv kuj xav tham txog seb koj yuav noj dab tsi thaum sawv ntxov, thaum noj su thiab yav tsaus ntuj. Rau pluas tshais, nws zoo dua yog xaiv cov khoom noj uas muaj cov carbohydrates thiab protein ntau. Piv txwv, nws yuav yog ib feem ntawm oatmeal porridge thiab toast nrog butter los yog ib qho omelette nrog zaub. Ib qho khoom noj txom ncauj zoo rau lub khoom txom, tab sis koj tuaj yeem pamper koj tus kheej nrog marmalade, vim koj xav tau qabzib. Cov zaub mov ntawm cov pluas su thiab noj hmo yog zoo li ntau yam, piv txwv li, nws yog ib feem ntawm cov ntses tsawg los yog nqaij nrog zaub xam lav zaub. Tav su rau saum toj no, koj tuaj yeem ntxiv ib qho kua zaub los yog garnish. Yog tias koj xav tias tshaib plab thaum yav tsaus ntuj, ces haus ib khob ntawm kefir.