Nutritionists tau tsim ib daim ntawv teev cov cai tswj kom tshem tau ntau tshaj qhov hnyav, ntxiv dag zog rau kev noj qab haus huv. Ua kom tau zoo, nws yog ib qho tseem ceeb kom daws tau qhov teeb meem uas twb muaj nyob rau hauv txoj hauv kev, uas yog, hloov cov khoom noj khoom haus, pib kev ua si thiab siv cov txheej txheem kom zoo nkauj.
Cov cai ntawm kev noj haus rau qhov poob phaus
Nutritionists hais tias kho cov ntaiv ntawm daim duab, tsis ua hloov ntawm lawv txoj kev noj haus, yog qhov nyuaj. Qhov tshwm sim ntawm lub hwj huam khoom nyob ntawm thaj tsam li 70%. Ua ntej, koj yuav tsum txo cov calorie ntsiab lus ntawm cov ntawv qhia txhua hnub txog 1200 kcal, tiam sis nws yog qhov zoo tshaj los ua tus neeg muab xam siv cov qauv tshwj xeeb. Lub txheej txheem tom ntej yog qhov kev kho dua tshiab ntawm lub tub yees, los ntawm qhov nws yuav tsum tshem tawm rog, ntsev, haus, qab zib, pastry thiab lwm yam khoom muaj teeb meem. Ntxiv rau qhov no, xav txog cov cai ntawm kev poob phaus:
- Noj cov zaub mov me me me me. Qhov no yog qhov tseem ceeb rau kev tswj tus nqi metabolic, tswj qhov ntim ntawm lub plab thiab kev txhim kho kev nqus ntawm cov khoom noj.
- Tsab cai tom ntej yog tias yuav tsum tau noj mov rau yav sawv ntxov thiab cov zaub mov yuav tsum yog raws li cov khoom noj khoom haus richly complexes (50% ntawm tag nrho). Tseem yuav tsum muaj cov proteins.
- Cov pluas noj kawg yuav tsum tau noj tsis pub dhau peb teev ua ntej yuav mus pw. Qhov kev txiav txim siab yog txoj kev noj hmo, piv txwv, kev sib xyaw kom zoo - zaub thiab protein. Yog hais tias tom qab thaum tshaib plab yog muaj kev xav, ces nws raug tso cai rau haus ib khob ntawm kefir.
- Cov cai ntawm poob ceeb thawj txhais tau tias kev siv cov khoom noj muaj roj : cov zaub, txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo.
- Qhov kev noj haus yuav tsum tau hloov, uas txo cov kev pheej hmoo ntawm kev puas tsuaj, thiab kev siv cov khoom tsim kev puas tsuaj.
- Nws yog txwv tsis pub siv ua noj ua haus cov khoom, xaiv ntau txoj kev ua noj ua haus.
- Lwm txoj cai - nws yog pom zoo kom ua raws li ib tug tsoom fwv, noj mov noj tib lub sij hawm, uas yuav txhim kho lub plab zom mov thiab accelerate metabolism.
- Yog hais tias koj xav noj mov ua ntej yuav mus pw, ces nws raug nquahu kom haus ib khob ntawm roj tsawg-tsawg kefir.
Yuav ua li cas kom poob ceeb thawj kom tsis raug mob rau kev noj qab haus huv?
Txhawm rau lub xeev kev noj qab haus huv, saib qhov tseeb ntawm BIO. Qhov no tseem ceeb heev rau kev tswj hwm kev noj qab haus huv thiab pib lub cev kev poob phaus. Thaum ua cov zaub mov, nco ntsoov tias 30% ntawm cov calories tag nrho yuav tsum yog cov proteins, ces 1 kg ntawm qhov yuav tsum yog 1.5 g. Feem ntau ntawm cov zaub mov yog carbohydrates - 60%. Feem ntau ntawm cov nyiaj no yuav tsum yog cov kab carbohydrates. Nws tsis tuaj yeem yuav tsis pub cov rog thiab lawv cov nqi yuav tsis pub tshaj 10%. Khoom noj khoom haus zoo, noj zaub mov kom zoo thiab tsis kam noj zaub mov muaj teeb meem yog qhov tseem ceeb rau cov neeg xav kom poob phaus.
Txoj Cai ntawm Daim Phaj rau Poob Tsaus
Ntau tus neeg xav txog cov ntsiab cai ntawm kev noj haus kom yooj yim, yog li kev simplified cov kev pab cuam tau npaj siab - noj cov zaub mov ntawm ib lub phaj. Ua ntej, mus rau tom khw thiab yuav ib lub tiaj tiaj tiaj, uas yuav tsum muaj ib txoj kab ntawm 20-25 cm Rau thawj lub tais diav koj siv tau ib lub khob ntsa nrog tib qhov loj. Kev noj haus "phaj rau qhov poob phaus" yog qhov yooj yim thiab tsis muaj kev txwv nruj, qhov tseem ceeb tshaj plaws - ib qho yuav tsum tsis txhob muaj ntau tshaj li qhov peev xwm ua tau.
Raws li txoj cai, faib cov zaub mov ua plaub feem sib npaug, qhov twg cov khoom noj muaj protein thiab carbohydrate, zaub thiab txiv hmab txiv ntoo nyob hauv. Nws yog tsim nyog yuav tau xaiv cov khoom noj khoom haus nrog tsawg caloric cov ntsiab lus rau cov khoom noj. Nco ntsoov noj tsawg-rog ntau hom nqaij thiab ntses, nrog rau cov zaub mov muaj cov kab carbohydrates. Lwm txoj cai - tsis txhob cais los ntawm cov khoom ntawm qaub-mis nyuj cov khoom, tab sis koj tsis tuaj yeem haus ntau tshaj 2 tbsp. Siv cov khoom noj ua ke me me.
Kev haus tshuaj rau kev hnyav
Dej yog qhov tseem ceeb rau tib neeg lub neej thiab kev noj qab haus huv. Yog tias koj tsis tswj cov dej tshuav nyiaj li cas, ces koj yuav tsum tsis txhob poob ntawm qhov poob phaus, vim nws yog ib qho tseem ceeb rau cov txheej txheem metabolic thiab kev kho lub cev. Cov kua txhua hnub, raws li txoj cai, yog 2-2.5 liv. Lub ntim tag nrho yuav tsum muab faib ua feem sib npaug thiab faib tawm txhua hnub. Koj yuav tsum xaiv cov dej ntshiab dawb huv tsis muaj roj lossis thaw. Dej regimen rau poob phaus implies kev siv ntawm 1 tbsp. kua rau hauv thaum sawv ntxov nyob rau ib qho kev npliag plab, thiab kuj rau ib nrab ib teev ua ntej noj mov loj.
Kev Noj Qab Haus Huv Rau Kev Noj Qab Haus Huv - yuav ua li cas kom poob ceeb thawj kom zoo?
Ntxiv rau cov tswv yim uas tau hais los saum no, muaj ntau txoj cai uas yuav pab ua kom tau zoo. Nyob rau ntawm thawj theem, tau txais lub chaw muag khoom, qhov twg koj ua xim rau cov zaub mov thiab saib cov ntsiab lus. Txoj cai ntawm kev noj haus - tsis txhob txhawj xeeb thaum noj mov los yog TV, vim hais tias koj tsis tuaj yeem saib nws yuav noj ntau npaum li cas. Nws yog ib qho tseem ceeb uas yuav tsum zom txhua daim mov noj kom ntev li ntev tau.
Nws yog pov thawj hais tias qhov kev xav ntawm kev tuaj yeem tuaj tom qab 20 feeb. tom qab thawj noj mov. Cov cai ntawm qhov poob phaus hais tias koj yuav tsum tso dej cawv thiab, tshwj xeeb tshaj yog, los ntawm ntau hom dej cawv thiab liqueurs. Cawv tsis tsuas yog calorie, tab sis kuj ua rau o. Hauv khw muag khoom noj, koj yuav tsum mus nrog daim ntawv teev npe, thiaj li tsis mus yuav yam khoom plig thiab qhov zoo siab . Nws tsis pom zoo siv ntau cov txuj lom, vim lawv ua rau zaub mov noj.
Cov cai yooj yim ntawm poob phaus tsis muaj kev sib tw
Yog tias koj tsis xav hloov cov zaub mov, ces siv ob peb lub tswv yim. Yuav kom paub meej tias noj cov calorie ntau ntau, koj yuav tsum tau mus ua si thiab ua ib txoj hauv kev ua neej. Cov cai ntawm kev poob phaus suav nrog kev siv cov txheej txheem kom zoo nkauj, piv txwv, qhwv thiab zaws. Lawv yuav tsum tau ua ntu zus. Siv lub tais zaub mov me me, uas yuav txo tau txoj kev. Qhov tseem ceeb tshaj plaws yog pw rau qhov poob phaus, yog li ib tug neeg yuav tsum tau pw li tsawg teev yim ib hnub. Yog tias tsis muaj kev pw tsaug zog, qab los noj mov, thiab qhov no twb yog ib txoj kev ncaj qha rau ntau tshaj.