Qhov kev cog lus ntawm kev poob ceeb thawj yog qhov tsis muaj kev tshaib plab. Yog li ntawd. Lub cev yuav tsis cia peb yoo mov ntev thiab ua rau peb tseem khoov dhau qhov tseeb tias cov pluas noj yog qhov phem. Tom qab qhov no, nws yog lub sij hawm rau cov nroj tsuag, los yog cov rog fattening, zoo, thiab ntau qhov teeb meem ntxiv nrog hnyav ntau heev .
Koj tuaj yeem poob phaus los ntawm kev noj txhua txhua hnub, tsis muaj ntau hom kev noj qab haus huv, uas yog cov pluas noj, los yog cov neeg feem coob tau txhais los ntawm lub sijhawm no. Rau qhov poob phaus yuav tsum khaws cov zaub mov ntawm cov khoom noj txhua hnub, cov khoom noj txhua hnub, raws li qhov seem ntawm cov khoom noj muaj txiaj ntsig.
Thawj txoj cai ntawm kev ua zaub mov rau poob phaus thiab khoom noj txhua hnub - kom poob phaus, koj yuav tsum haus tsawg dua lub cev siv.
Qhov thib ob txoj cai ntawm cov zaub mov noj qab nyob zoo rau poob phaus - saib tsis ntawm calorie ntau ntau, tab sis ntawm tus nqi noj haus. Uas yog, tsis yog dab tsi ntau caloric cov ntsiab lus - ib tug "kis las" bar los yog ib feem ntawm ntses, tab sis ntau npaum li cas tseem ceeb proteins, carbohydrates thiab cov rog yog muaj. Nws yog tsom kwm txoj cai no, koj yuav tau rhuav tshem ntawm kev txom nyem tas li, kev tshaib nqhis.
Proteins
Muab tso ua ke ntawm xuas khoom noj rau qhov hnyav peb pib nrog cov nqaijrog. Ua ntej, txhua cov zaub mov tseem ceeb yuav tsum muaj protein ntau, yog tias koj muaj kev koom tes hauv kev ua si, txawm tias cov khoom noj txom ncauj yuav tsum muaj protein ntau.
Cov proteins uas zoo:
- cov roj tsawg;
- qaib, qaib cov txwv;
- luav;
- qe;
- khoom noj khoom haus nrog cov roj tsawg;
- cheese nrog roj cov ntsiab lus txog li 25%.
Ib feem ntawm cov protein nyob rau hauv koj lub phaj (nqaij los yog ntses) yuav tsum muab faib rau koj xib teg "tsis muaj ntiv tes."
Carbohydrates
Feem coob ntawm cov poj niam yuav tsis poob phaus, vim lawv tsis paub yuav ua li cas xaiv txoj cai carbohydrates. "Slow" carbohydrates satiate peb rau ib lub sij hawm ntev, thaum tsis raising qib qab zib nyob rau hauv cov ntshav thiab tsis prompting lub continuation ntawm cov pluas noj. Carbohydrates yuav tsum muaj nyob rau hauv peb cov zaub mov tom tsev noj mov thiab noj hmo, thiaj li hais tias yav tsaus ntuj peb tsis muaj tsiaj tshaib plab.
Zoo carbohydrates:
- buckwheat, oats, unpolished mov, millet;
- cov khoom ntawm wholemeal hmoov;
- khob cij los ntawm whole grains, rye flour;
- rye thiab buckwheat qhob cij tsis muaj poov xab thiab qab zib;
- Ntaus;
- ci qos yaj ywm.
Sibhawm
Nrog cov rog hauv peb qhov kev noj haus, txhua yam yog yoojyim li puas tau - koj tus nqi yog 2 dia. tej (zoo dua yog zoo!) zaub roj los yog 30 grams neeg rau.
Zoo sib xws:
- cov txiv ntseej, cov roj ntsa;
- nplej phom roj, nplej nplooj;
- Almonds, cashews, hazelnuts, walnuts, hazelnuts.
Fiber ntau
Kev noj haus fiber, lossis fiber ntau yog qhov ua rau peb txoj hnyuv ua haujlwm. Koj tuaj yeem ua qhov kev sim thiab muab cov cellulose rau ob peb hnub xwb - cem quav yog muab rau koj.
Yog li ntawd, peb tsis txuag ntawm kev noj haus fiber ntau. Nyob rau hauv hnub nws yog ib qhov tsim nyog los haus 400 g ntawm zaub thiab 300 g ntawm txiv hmab txiv ntoo. Rau cov txiv hmab txiv ntoo "teeb meem" (txiv tsawb, txiv hmab txiv ntoo, txiv hmab txiv ntoo, txiv hmab txiv ntoo) peb hais tias lawv yuav tsum tau noj "tus kheej", tsis yog ntawm qhov hnyav, thiab txog li 14-00.
Tsis kam
Tau, nws kuj tuaj rau qhov no, vim hais tias qhov no yog qhov tsis txaus siab rau peb lub qhov muag.
Yog tias koj xav kom poob phaus tsis muaj kev noj haus, cia li xis, tab sis zoo, noj mov, koj yuav tsum nco qab txog lub neej ntawm cov khoom nram qab no:
- cov khoom ua tiav ib nrab, cov khoom noj uas haus;
- pies, chebureks, dawb;
- khoom qab zib ntawm lub sij hawm ntev, nrog rau cov pastry nrog roj cream;
- txiv ntseej, chips, paj kws;
- vas nthiv cov zaub mov - tsis tsuas yog khoom noj khoom haus sai, tab sis kuj tseem qwj ua qos yaj ywm, noodles thiab soups tau ntawm briquettes.
Summing txog
Yog li, txoj kev kwv yees txog khoom noj khoom haus kwv yees ze zog yuav tsum zoo li qhov no:
- tshais - buckwheat porridge, kas fes nrog mis nyuj, 1 txiv hmab txiv ntoo;
- khoom txom ncauj - 2 txiv hmab txiv ntoo, 1 khob kefir;
- noj hmo - ci qos yaj ywm, ntses, zaub zaub xam lav nrog 1 tbsp. zaub roj;
- khoom txom ncauj - grated carrots nrog cov txiv ntseej dub;
- noj hmo - nqaij qaib fillet, broccoli, 1 tbsp. kua txiv kab ntxwv.
Ntawm chav kawm, cov ntawv qhia no tsis zoo siab rau lub qhov muag. Tab sis koj tuaj yeem kho qhov teeb meem - ib zaug ib lub lim tiam tso cai rau koj tus kheej noj ib yam khoom uas koj nyiam heev, uas, qhov tseeb, tsis nyob hauv peb cov zaub mov.