Qhov ntau dua cov pluas noj, ntau tus neeg uas xav kom poob phaus. Yog vim li cas, tej zaum, lus dag tsis nyob rau hauv kev tsis txaus siab thiab tsis muaj lub cev ua si, tab sis nyob rau hauv xov xwm ... Zoo nkauj thiab yog vim li cas peb txhua tus xav tias kev sib haum xeeb yog qhov zoo? Muaj cov sij hawm thaum "nyias" fattened, vim hais tias nws ntseeg tau tias ib tug poj niam yuav tsum muaj ib tug heev "zoo kawg daim ntawv."
Yog li, yog tias koj xav kom tau raws li cov tswv yim niaj hnub ntawm kev zoo nkauj, koj yuav tsum nco ntsoov poob phaus. Tab sis yuav ua li cas thiaj nrhiav tau ib qho zoo tiag tiag thiab tsis muaj teeb meem kev noj haus? Ib qho kev xaiv zoo yuav yog ib qho khoom noj khoom haus roj.
Tsim
Qhov tseem ceeb tshaj plaws rau cov khoom noj khoom haus roj rau cov poj niam yog qhov tseem ceeb ntawm cov khoom noj protein. Ntawm lub plab zom cov kua nplaum yuav siv ntau lub sij hawm thiab cov khoom siv, ua tsaug rau cov khoom noj khoom haus protein, koj tsis tshua poob ceeb thawj vim nqaij pob txha, thiab lub cev tsis tshaib plab yam tsis tov, uas nyob rau hauv cov khoom noj protein yog ib lub dime.
Nyob rau hauv ib lo lus, koj yuav tsum tau noj cov proteins uas muaj roj tsawg ua ke nrog fiber ntau. Tab sis qhov no tsis yog txhua yam. Rau kev noj cov zaub mov zoo, nws tseem ceeb heev kom paub tias thaum twg thiab thaum twg noj.
Noj mov
Peb muab koj cov khoom noj txhua hnub uas muaj plaub pluas noj: tshais, pluas su, khoom txom ncauj thiab noj hmo:
- Noj tshais - protein khoom + txiv hmab txiv ntoo thiab zaub.
- Noj su - protein, txiv hmab txiv ntoo thiab zaub thiab carbohydrate khoom.
- Noj khoom txom ncauj tav su - protein, txiv hmab txiv ntoo thiab zaub thiab carbohydrate khoom.
- Noj hmo yog khoom noj khoom haus thiab zaub.
Ntawm cov khoom muaj protein, peb pom zoo (qhov nyiaj yog xam rau ib pluas noj):
- mis nyuj thiab kua txiv lactic acid - muaj roj tsawg (li 2.5% cov roj muaj roj), 120ml ntawm ib lub sij hawm, tab sis nrog ntxiv ib nrab ntawm lwm cov khoom muaj protein;
- ntses thiab nqaij ntses nyoo - 200 g;
- nqaij qaib thiab ntshiv nqaij - 150-200 g;
- nqaij qaib qe - 2 pieces;
- tsev cheese (roj cov ntsiab lus txog 5%) - 100-150 g;
- cheese tsawg-rog ntau yam - 60 g.
- Txiv hmab txiv ntoo thiab zaub zaub:
- qhuav txiv hmab txiv ntoo - 60 g;
- txiv hmab txiv ntoo - 300 g, tab sis tsis muaj txiv tsawb thiab txiv quav ntswv nyoos (qhov no yog qhov paj yeeb zoo);
- zaub xam lav zaub (tsis muaj qos yaj ywm thiab legumes), los sis ntau cov zaub;
- zaub steamed (tsis qos yaj ywm, tsis pob kws thiab tsis muaj legumes);
- los ntawm cov kaus poom zaub tsuas pob kws thiab peas.
Cov khoom siv carbohydrate:
- rye qhob cij - 1 daim;
- puree - qos yaj ywm, pea, legume 4 tbsp txhua;
- boiled qos yaj ywm nyob rau hauv ib tug Uniform - 2 pcs;
- mov, buckwheat 3-4 tablespoons;
- macaroni los ntawm durum nplej.
Nuances
Tus nqi thiab kev txiav txim ntawm cov khoom noj kom noj hauv cov roj-burning noj rau lub plab yuav tsum tsis hloov. Noj tshais yuav tsum tsis pub dhau 2 teev tom qab sawv los. Qhov no yog tus yuam sij rau cov metabolism hauv ceev thiab ib qho kev ua kom muaj roj hlawv .
Ntawm cov txiv hmab txiv ntoo, muab qhov preference rau citrus thiab grapefruits, lawv paub tias roj burners nrog lawv cov txheej txheem yuav mus sai dua. Txawm li cas los xij, txiv hmab txiv ntoo yuav tsum tsis txhob noj rau yav tav su. Vim hais tias ntawm cov ntsiab lus ntawm fructose, lawv stimulate lub qhuav ntawm insulin, thiab chaw pib lub xav tau tshaib plab. Nyob rau yav tsaus ntuj, xaiv cov khoom zaub.
Nyob rau hauv koj cov khoom noj yuav tsum muaj tsawg kawg 1.5-2 liv dej tsis-carbon cov dej txhua hnub.
Cov cwj pwm
Proteins raug tso tawm los ntawm ob lub raum, thiab lawv cov kev noj ntau dhau yuav cuam tshuam rau yav dhau los uas twb tsis muaj zog ob lub raum. Yog tias koj muaj raum tsis ua hauj lwm, ib qho khoom noj 100% tsis yog rau koj noj! Koj lub raum tsuas tsis tuaj yeem tiv tsis nrog kev thim ntawm ntau cov proteins.
Cov Khoom Pab
Kev noj haus yog kev noj haus, tab sis cov classic yeej ib txwm ua haujlwm. Yog tias koj lo rau khoom noj khoom haus roj rau cov kis las ncaws pob, peb xav hais tias koj them nyiaj tshwj xeeb rau cov khoom uas muaj siab phem nrog lub plab, thiab tawm cov leeg xwb tom qab. Ntawm lawv:
- spinach;
- Txiv maj phaub roj;
- oatmeal tsis muaj piam thaj thiab mis;
- txiv apples.
Kev siv cov khoom no tuaj yeem pab txhawb kom poob phaus nrog kev noj haus.