Lub sijhawm nyoog pauv yog lub sijhawm ntawm hormonal kev hloov, uas txawv ntau yam hloov tsis tau zoo hauv lub cev tuaj yeem tshwm sim. Ntau zaus hauv cov me nyuam 12-17 xyoo, qhov hnyav nce zuj zus. Thaum tus me nyuam pom txog qhov no, tshwj xeeb tshaj yog thaum hnov lus los ntawm cov phooj ywg, qhov teeb meem nce. Peb kawm tau li cas kom poob ceeb thawj sai thiab tsis muaj kev phiv.
Vim li cas cov hluas tau rog?
Muaj ntau yam kab mob uas tsis tshua muaj tshwm sim, uas muaj ib qho ntse ntawm qhov hnyav, tab sis qhov no tsuas yog siv rau tsawg tshaj li ntawm 1% ntawm cov tub ntxhais hluas. Feem ntau, qhov laj thawj nyob hauv cov khoom noj khoom haus uas tau txais nyob rau hauv tsev neeg. Yog tias cov khoom noj khoom haus tsis tu ncua khoom noj khoom haus, khoom noj khoom haus, khoom qab zib, kev noj haus tsis muaj kev hwm, tsis muaj kev txwv, tus me nyuam xav tias qhov no yog qhov zoo tshaj plaws thiab yav tom ntej tuaj yeem coj los ntawm txoj kev noj haus hauv nws lub neej laus.
Qhov teeb meem no ua rau cov khoom noj txom ncauj hloov rau tsev kawm ntawv hloov nrog chips, crackers, khoom qab zib thiab qab zib. Tsis tas li ntawd xwb, ntau tus hluas muaj txoj kev ua neej, hloov chaw thaum sawv ntxov nyob ntawm tsev kawm ntawv lub rooj rau nruab hnub thiab yav tsaus ntuj uas zaum ntawm lub computer screen los yog lub TV. Calories noj nrog cov khoom noj tsuas yog tsis siv, thiab qhov hnyav ntawm ib tug tub hluas nce.
Vim li cas cov ntxhais hluas tau zoo dua?
Thaum thawj qhov hnyav hauv cov ntxhais hluas, qhov zoo tshaj plaws yog qhov feem ntau ntawm cov poj niam hormone estrogen . Cov khoom no, cuam tshuam rau cov txheej txheem metabolic, suppresses siv cov rog li "roj" thiab pab txhawb ntxiv rau qhov kev ua tiav ntawm lub tswv yim kev txuag ntawm lub cev. Ntxiv rau, tshuaj estrogen txhawb nqa kua dej hauv cov nqaij, uas ua rau hnyav nce.
Vim li cas cov tub hluas thiaj muaj rog?
Qhov hnyav dhau ntawm tus tub hluas ntxhais hluas yuav yog vim qhov kev xeeb ceem qis. Hauv li ntawm 30% ntawm tus neeg mob thaum muaj ib tus niam txiv mob hnyav dua, tus me nyuam muaj lub cev nqaij daim tawv, thiab yog tias ob leeg niam muaj rog, qhov muaj tseeb nce mus rau 60%. Thaum cov txiv neej cov tshuaj hormones raug qhib, uas ua raws li kev tsim kho cov nqaij ntshauv thiab lwm yam kev sib deev yam ntxwv, kev ua si thiab kev noj zaub mov tseem ceeb. Txwv tsis pub, theem ntawm testosterone hormone decreases, uas yog fraught tsis tsuas nrog rog , tab sis kuj nrog teeb meem nyob rau hauv qhov chaw mos.
Kuv yuav poob phaus li cas rau tub ntxhais hluas?
Nug cov nqe lus nug, yuav ua li cas thiaj li yuag rau ib tus tub ntxhais hluas, nws raug nquahu kom nrog tus kws kho menyuam yaus thiab ib tug kws kho mob hauv qab kawg uas yuav pab txhawm rau txheeb xyuas qhov tseeb ntawm kev loj hlob. Nws yog ib qho tsim nyog los soj ntsuam thiab teb rau koj tus kheej txog ntau yam teeb meem tseem ceeb uas qhia meej txog qhov cuam tshuam rau:
- Npaum li cas lub sijhawm tus tub ntxhais mus ua si, ua si sab nraum zoov?
- Cov khoom noj puas zoo?
- Tus menyuam puas muaj kev ntxhov siab?
- Yog nws npau suav tiav?
Cov niam txiv ntawm cov menyuam uas muaj mob tshaj qhov hnyav lub cev yuav tsum paub hais tias lub luag hauj lwm lies nrog lawv, thiab tsis txhob hnov qab tias teeb meem ntawm lub cev muaj mob hlwb. Tsuas yog los ntawm tus kheej tus qauv, lub koom haum ntawm kev noj zaub mov kom zoo, tsoom fwv hnub, kev lom zem rau koj tus me nyuam tuaj yeem ua tiav los txiav txim seb yuav ua li cas yuav poob qhov nyhav rau ib tus tub ntxhais hluas. Nws tseem ceeb sib luag nrog kev nkag siab rau tus me nyuam, tsim kom muaj kev haum xeeb zoo hauv tsev neeg, puag ncig nws nrog tu.
Yuav ua li cas yuav poob qhov tsis muaj zaub mov noj?
Ntau tus neeg xav paub txog kev poob phaus rau ib tug tub hluas thaum lub caij ntuj sov, thiab qhov no yog txoj hau kev los daws qhov teeb meem no. Thaum lub caij ntuj sov, thaum tsis muaj tsev kawm ntawv kev ua si, muaj huab cua zoo, muaj ntau hom zaub mov muaj, nws yooj yim dua kho txoj kev ua neej thiab kev noj haus. Ob peb cov cai yooj yim yuav pab tau rau hauv qhov no:
- Hmo ntuj, pw tsaug zog yuav tsum muab tsawg kawg yog 8 teev, thiab pw tsaug zog thiab nce siab dua tib lub sijhawm.
- Thaum nruab hnub, nruab nrab ntawm cov pluas noj loj, cov khoom noj txom ncauj me me raug tso cai nrog txiv hmab txiv ntoo, zaub, txiv hmab txiv ntoo, txiv ntseej.
- Nws yog ib qho tsim nyog yuav tsum tau koom tes hauv kev ua si ntawm tus me nyuam nyiam, muab kev cob qhia ib teev peb zaug ib lub lim tiam thiab tsawg kawg ib teev ntawm ib ce muaj zog txhua txhua hnub (hom phiaj - thaum qhib cua).
- Tsis zoo siab, kev ntxhov siab yuav tsum raug qis tshaj, uas yog ua tiav vim muaj qhov chaw nyob hauv tsev, haujlwm, kev sib txuas lus nrog cov phooj ywg.
Yuav ua li cas poob phon hluas - Xyaum ua si
Feem ntau, tsev kawm ntawv lub cev kev kawm tsis muaj txaus kom paub meej txog cov kev cai ntawm lub cev, yog li nws xav kom sau ntawv rau ib tus tub ntxhais hluas hauv kev ua kis las - da dej, seev cev, ncaws pob, ntaus kis las lossis lwm yam ntxiv, ntxiv rau, kev ua si, badminton, khiav, ntev mus kev.
Kev loj hlob qis dua yuav pab qoj ib ce rau cov tub ntxhais hluas, uas yuav tsum tau ua 3-6 zaug ib lub lim tiam, zoo dua thaum sawv ntxov. Cia peb xav txog cov ntsiab lus tseem ceeb xws li kev cob qhia:
- Kev sov so (2-5 feeb): taug kev hauv qhov chaw, tig qhov taw ntawm lub nquab thiab lub taub hau, me me, qhov chaw siab rau ob sab, zaum ob sab tsis muaj hnyav.
- Chav tsev (20-30 nas this): khiav, dhia hlua, thawb ntais, khau log nrog hnyav, lunges, "tsheb kauj vab", "txiab".
- Ncab (5-10 feeb): kev sib tw ua rau ncab cov leeg ntawm caj dab, caj dab, xub pwg, ceg.
Puas yog ua tau rau ib tug tub hluas noj zaub mov?
Tom qab kev noj haus tsis nruj heev tsis yog ib qho kev xaiv rau ib tus menyuam tub hlob. ntawm lub hnub nyoog no nws tseem ceeb heev kom tau tag nrho cov khoom noj khoom haus tseem ceeb. Cov pluas noj uas tsis yoojyim rau cov tub ntxhais hluas muaj peev xwm ua rau muaj kev puas tsuaj, thiab ib qho kev tsis zoo ntawm "ntuav noj zaub", ua rau muaj mob anorexia. Feem ntau, tom qab ib qho kev txwv ntawm cov zaub mov noj, lub cev rov nws qhov hnyav, dhau qhov thawj qhov hnyav. Tsis tas li ntawd, nws cuam tshuam rau lub hlwb ua si, lub plab zom, lub paj hlwb, lub cev musculoskeletal, thiab lwm yam.
Cov pluas noj rau cov nyhav zoo rau cov hluas
Teb cov nqe lus nug txog kev poob phaus sai npaum li cas ntawm ib tus tub hluas hauv tsev, txhua tus kws tshaj lij yuav hais tias ib tus neeg yuav tsum tsis txhob siv zog sai sai. Nws yog qhov zoo dua uas ua rau qeeb qeeb qeeb, tau tshem ntawm 2 kg ntawm ib lub hlis. Cov tswv yim tseem ceeb rau kev noj zaubmov rau cov tub ntxhais hluas nrog hnyav ntau tshaj yog li nram qab no:
- zaub mov yuav tsum yog plaub los tsib zaug ib hnub;
- ib pluas hmo yuav tsum tau tuav 2-3 teev ua ntej yuav mus pw;
- ntxhais yuav tsum haus 2500 kcal ib hnub, tus tub - 2700, thiab qhov sib piv ntawm cov nqaijrog / nqaijrog / carbohydrates yog 1/1/4;
- tag nrho cov tais diav yuav tsum tau siav los ntawm kev ua kom ncau, los ntawm lub hau npau, ci, quenching;
- qhov loj ntawm qhov me me yuav tsum yog li 300 g.
Kev noj haus tau yooj yim rau cov hluas
Thaum lo lus nug txog kev luj ua ib tug tub hluas, cov niam txiv yuav tsum ua raws li kev cai noj mov nrog lawv tus tub los yog tus ntxhais, teeb tsa tus qauv zoo. Nws yog ib qho tsim nyog qhuas qhuas tus me nyuam rau kev ua tiav ntawm kev ua kom poob phaus, los txhawb (tab sis tsis khoom qab zib). Nws yuav tsum tsis txhob nco qab tias kev noj zaub mov zoo yuav tsum sib xyaw nrog lub cev ua si.
Qhov yoojyim tshaj qhov kev poob phaus yog ib tug tub ntxhais hluas rau ib lub hlis nrog kev noj haus, yuav tsum tsis kam noj zaub mov, uas yog teeb meem thiab tsis muaj nqis rau txoj kev loj hlob ntawm lub cev. Cov khoom xws li:
- confectionery;
- vas nthiv zaub mov;
- cov khoom tiav ib nrab;
- ci;
- cov khoom haus luam yeeb;
- sausages;
- chips;
- pickles.
Cov khoom noj ceev rau cov hluas
Xav tias yuav ua li cas poob phaus ib tug tub ntxhais hluas hauv ib lub lim tiam, koj yuav tsum tso tseg lub tswv yim ntawm kev xa me nyuam mus rau ib lub sij hawm muab ntau tshaj ib nrab ntawm ib kilogram. Ntxiv rau kev tshem tawm cov khoom tsim kev puas tsuaj, nws yog ib qho tseem ceeb uas yuav tsum ua txhua txhua hnub ntawm cov khoom noj kom raug, noj cov txiaj ntsig ntawm cov protein, roj thiab carbohydrate kom tsawg. Saib xyuas cov cai yooj yim li cas, tsis muaj kev raug mob rau kev noj qab haus huv, kom poob phaus rau ib tug tub hluas, nws tseem ceeb heev uas tsis yog ua raws li lub sijhawm no thaum twg los xij, tab sis kuj yuav tsum ua raws li cov qauv no txhua zaus.
Xav txog kev kwv yees li ib tug tub hluas uas xav kom poob phaus, nrog rau daim ntawv teev cov khoom noj uas tsim nyog rau txhua pluas noj:
- Noj tshais: skimmed cottage cheese nrog zib ntab thiab txiv hmab txiv ntoo, porridge ntawm cov mis nyuj los yog hauv dej nrog neeg rau, raisins, casseroles, biscuits, cocoa los yog ntsuab tshuaj yej.
- Kev noj su: thawj-kua zaub los sis cov khoom noj khoom haus uas muaj kua roj tsawg, ob qhov nqaij lossis nqaij ntses nrog cov tais diav los yog zaub zaub, thiab zaub xam lav, zaub qhwv tag nrho.
- Khoom txom ncauj: txiv hmab txiv ntoo, txiv hmab txiv ntoo, txiv ntseej, txiv hmab txiv ntoo qhuav, compote, kefir, fermented ci mis.
- Noj hmo: lauj kaub tais diav los ntawm cov qe, txiv hmab txiv ntoo thiab zaub zaub nyoos, tawv cheese, txhuv, qos yaj ywm tais.