Yuav noj li cas thiaj noj qab nyob zoo?

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Thaum tseem hluas thiab muaj lub cev noj qab haus huv, ob peb tus neeg nug lawv tus kheej cov lus nug txog kev noj zaub mov kom zoo thiab txwv tsis pub noj zaub mov tsis zoo uas txawv ntawm saj los ntawm cov neeg noj qab haus huv. Tib neeg pib tsim lawv tus kheej txoj haujlwm ntawm kev noj zaub mov zoo txhua hnub thiab, qhov tseem ceeb tshaj plaws, kom ua tiav txoj haujlwm ib zaug, tib neeg pib thaum lawv pom tias lawv tau tsim teeb meem kev noj qab haus huv. Nws yog qhov yooj yim heev kom zam qhov no thiab tiv thaiv kab mob cuam tshuam nrog kev ua txhaum ntawm kev noj zaub mov. Tab sis koj yuav tsum pib ua haujlwm ntawm koj tus kheej tam sim no, nrog kev kawm txog cov lus qhia txog kev noj zaub mov zoo.

Kev noj zaub mov tsis zoo

Sooner los yog tom qab, tab sis ib tug neeg txoj kev noj qab haus huv pib tsom iav nws nyiam saj. Ib tus kws paub txog zaub mov xav tau tsuas yog ib qho saib ntawm tus neeg siv khoom uas tig los rau nws kom pab txiav txim siab hom khoom noj khoom haus uas tus neeg tsis muaj hmoo pom nws tus kheej. Muaj 5 leeg nyob rau hauv tag nrho, thiab tag nrho cov ntawm lawv yog social stereotypes, rhuav tshem uas txhais tau tias tso koj tus kheej kom muaj kev noj qab nyob zoo.

Cov no yog"traps":

• "squeezing" tag nrho cov khoom noj txhua hnub rau hauv peb pluas noj;
• suav tsis raug ntawm calories;
• kev noj tsis txaus thiab rov ua kom lub zog;
• tsis noj hmo lossis "rau teev barrier";
• zam rog hauv kev noj haus.

Thiab ib qho ntxiv rau cov lus qhia rau cov neeg uas xav kawm yuav ua li cas noj kom raug thiab tsis muaj kev cuam tshuam kev noj qab haus huv - koj tsis tuaj yeem tsom mus rau tib cov khoom lag luam thoob plaws txhua xyoo. Dab tsi yog qhov zoo rau lub cev thaum lub caij ntuj no (cereals, boiled zaub, "lub caij ntuj no" citrus txiv hmab txiv ntoo) yuav hnyav heev nyob rau hauv lub caij ntuj sov, thaum lub caij ntuj no txiv hmab txiv ntoo thiab zaub nyoos muaj feem ntau cuam tshuam. Cov nqaij nruab deg, nqaij ntshiv, zaub ntsuab zoo rau txhua lub caij.

Xaiv calories thiab JBU index

Yuav pib noj li cas? Ua ntej tshaj plaws, qhov no tsuas yog ua tau yog tias kev noj zaub mov zoo sib npaug. Kev suav cov naj npawb ntawm lub zog uas lub cev yuav zoo siab tau txais yog qhov yooj yim - koj yuav tsum muab koj lub cev hnyav los ntawm 45. Tus lej uas tshwm sim yuav yog qhov tseem ceeb rau ib tus neeg, thiab sim txo nws yuav ua rau muaj qhov tseeb tias. lub cev yuav pib noj nws tus kheej. Raws li, cov calorie ntau ntau yuav mus rau txheej rog.

Qhov kev pom zoo ntawm JBU xav tau los ntawm lub cev txhua hnub yog kwv yees li 55-65 g rog, 240-260 g carbohydrates, 70-80 g ntawm cov protein. Yog tias ib tug neeg koom nrog kev ua kis las, cov khoom tsim nyog yuav tsum tau nce ntxiv. Thiab, ntawm qhov tsis sib xws, rau ib tus neeg ua lub neej sedentary, nws yog qhov zoo dua tsis yogTshaj li tus nqi tsim nyog.

Yuav tau noj pes tsawg zaug ib hnub twg

Yuav noj li cas? Txij li thaum tus nqi ntawm cov zaub mov noj ib lub sij hawm yuav tsum conditionally haum nyob rau hauv lub xibtes sib sau ua ke "nyob rau hauv lub nkoj", yuav tsis muaj tsawg tshaj li plaub txoj kev mus rau lub rooj nrog rau kev faib zaub mov thaum nruab hnub. Ua kom lub sijhawm 3-4 teev ntawm cov pluas noj yog qhov tseem ceeb thib ob ntawm txoj cai no.

Noj hmo yog qhov tseem ceeb heev, vim tias lub peev xwm ntawm lub cev kom raug faib cov khoom noj thaum nruab hnub nyob ntawm nws. Kev lig kev cai, noj hmo suav rau 70% ntawm tag nrho cov protein noj txhua hnub thiab 20% ntawm tag nrho cov khoom noj.

Nws tsis tuaj yeem tsis kam noj hmo, lossis ncua sijhawm ntev dua li cov khoom noj txom ncauj yav tav su, vim tias yav tsaus ntuj lub cev yuav tshaib plab thiab pib tso kua dej ntau hauv plab. Lub npe hu ua 6-teev barrier, thaum tib neeg tsis kam lees lawv tus kheej cov zaub mov tom qab 6 teev tsaus ntuj, yog ib qho ua rau mob plab thiab peptic rwj. Lub sijhawm noj hmo zoo tshaj yog peb teev ua ntej yuav mus pw (tab sis tsis pub dhau 9 teev tsaus ntuj).

Ib ob peb lo lus hais txog rog - phooj ywg lossis yeeb ncuab?

Yog tias cov rog tsis muaj cov khoom tsis zoo ntawm kev nqus yuav luag tam sim ntawd los ntawm adipocytes - cov hlwb uas tsim cov roj lobes, ces lawv cov txiaj ntsig hauv kev noj zaub mov yuav dhau qhov tseem ceeb ntawm cov protein thiab carbohydrates ntau zaus. Lub cev yuav tsum siv yuav luag 10 kcal kom oxidize tsuas yog 1 g ntawm cov rog, thiab cov txheej txheem no tsis nres txawm tias ib feeb.

Lub peev xwm ntawm cov rog kom sai sai hauv cov ntaub so ntswg subcutaneous thiabqhov tsis yooj yim cuam tshuam nrog qhov no ua rau muaj kev ntseeg tsis tseeb txog kev phom sij ntawm cov khoom siv dav dav. Qhov tseeb, cov rog nrog cov kua qaub txaus, rau feem ntau, yog cov khoom uas tuaj yeem ua rau rog rog thiab cuam tshuam ntawm cov leeg nqaij. Cov no yog: butter thiab ntau yam cheeses, chocolate, poov xab ci khoom thiab semi-tiav nqaij cov khoom. Koj yuav tsum tau noj cov khoom no kom tsawg, tab sis tsuas yog ua tsaug rau lipid compounds los ntawm pab pawg no, lub cev tau txais cov vitamins A, E, K.

Muaj lwm cov rog - nrog cov kua qaub tsis txaus nkag mus rau hauv lub cev los ntawm cov roj zaub noj qab haus huv: txiv ntseej, paj noob hlis, taub dag, pob kws. Txhawm rau tshem tawm lawv los ntawm kev noj haus txhais tau tias ua kom koj cov zaub mov tsis zoo ntawm cov khoom tseem ceeb xws li omega acids, uas tiv thaiv kev loj hlob ntawm cov qog thiab muaj lub luag haujlwm rau kev tiv thaiv kab mob hauv lub cev.

Hom thib peb yog cov rog trans thiab tsuas yog hom lipid compound uas koj yuav tsum tau ceev kom deb ntawm koj lub rooj. Hydrogenated pawg tau ntxiv rau cov khoom qab zib, khoom noj ceev, margarine thiab mayonnaise sauces.

Cov khoom xyaw tseem ceeb rau cov zaub mov noj qab haus huv

Yuav pib noj li cas? Txhua yam khoom noj los ntawm cov npe hauv qab no yuav tsum yog ib feem ntawm tus neeg noj zaub mov, tsis hais lub caij nyoog thiab kev ntseeg ntawm kev noj haus. Yog tias qee qhov laj thawj, piv txwv li, vim muaj kev fab tshuaj lossis vim li cas neeg tsis noj nqaij, ib tus neeg tsis suav nrog ntau hom khoom los ntawm daim ntawv teev npe, lawv yuav tsum tau hloov los ntawm cov khoom zoo sib xws ntawm cov txiaj ntsig thiab cov nqi zog. Piv txwv li, nqaij yog zoo hloov nrog walnuts, thiabCov khoom noj mis nyuj ntawm cov tsiaj keeb kwm - soy, almond los yog mov mis.

Cov khoom uas yuav tsum muaj nyob rau ntawm cov ntawv qhia:

• Yfriable cereals: buckwheat, mov, nplej;
• viscous cereals: oatmeal, barley, pob kws;
• zaub: txhua hom zaub qhwv, txiv lws suav, carrots, beets, turnips, radishes;
• taum: taum pauv, taum (ntsuab thiab qhuav), lentils;
• txiv ntseej: cashews, almonds, walnuts;
• khoom noj mis: mis nyuj tshiab (natural), curdled mis nyuj, kefir, tsev cheese, tsev yogurts nrog cov kab mob nyob;
• hiav txwv ntses thiab nqaij nruab deg;
• lean nqaij: nqaij nyug, luav, nqaij qaib dawb;
• txiv hmab txiv ntoo thiab txiv hmab txiv ntoo - raws caij nyoog.

Dej haus xws li tshuaj yej lossis kas fes kuj tuaj yeem noj qab haus huv, tsuav yog koj haus tsis ntau tshaj ib khob ib hnub thiab saib xyuas cov khoom ntuj tsim dua cov khoom pov tseg.

Tseem lub cev tua neeg

Thaum hloov mus rau kev noj zaub mov kom raug, koj yuav tsum tau noj ib zaug thiab rau txhua qhov tsis kam noj zaub mov uas tsis sib haum nrog lub tswv yim ntawm cov zaub mov noj qab haus huv. Qhov no tuaj yeem ua tau nyuaj dua li kev qhia cov zaub mov noj qab haus huv rau hauv kev noj haus, vim tias feem ntau cov khoom noj uas txaus ntshai muaj xws li cov tshuaj tsw qab ntxiv. Kev tshem tawm ntawm cov khoom noj tsis zoo yuav tsum tau tas li kom tsis txhob ua rau muaj kev ntxhov siab hauv lub cev.

Nws yog qhov zoo tshaj kom muab cov khoom noj uas tsis xav tau tso rau hauv qhov kev txiav txim uas lawv tau teev tseg:

• qab zib soda - qhov no suav nrog pseudo-he althy ntxhia dej nrog txiv hmab txiv ntootsw;
• zog thiab cawv pheej yig;
• zaub mov noj ntau rog;
• txhua yam khoom noj ceev;
• ntau yam cream thiab pseudo-cream sauces zoo li mayonnaise;
• lub thawv noj su - tag nrho cov qos yaj ywm loj hlob sai thiab cov noodles hauv cov ntim muaj yeeb yuj;
• khoom noj khoom haus;
• ua tiav thiab lwm cov cheese sau tias yog "cov khoom siv cheese";
• khoom qab zib (nrog rau cov khoom lag luam zoo hauv tsev ua noj;
• kua txiv hauv ib pob tetra.

Ib kab sib cais hauv cov lus pom zoo yuav ua li cas noj kom raug, yuav muaj kev sib tham txog chocolate. Txhua tus neeg nyiam delicacy yog noj qab nyob zoo, tshwj xeeb tshaj yog thaum sawv ntxov, tab sis cov khoom qab zib uas muag hauv khw muag khoom tsis tshua muaj kev sib raug zoo rau lub hom phiaj siab ntawm cocoa taum. Nws yuav tsum nco ntsoov tias cov ntsiab lus ntawm cocoa hmoov hauv cov qhob noom xim kasfes tsis tuaj yeem tsawg dua 55%.

Yuav noj li cas rau poj niam

Tsis zoo li txiv neej lub cev, poj niam lub cev mus dhau theem cuam tshuam nrog qhov siab tshaj plaws ntawm lub cev metamorphoses - qhov no yog hormonal ntsig txog kev npaj rau cev xeeb tub, cev xeeb tub, yug menyuam, pub mis, thiab menopause. Raws li txoj cai, qhov no faib tus poj niam lub neej rau ntau lub sijhawm, txhua qhov xav tau kev txhawb nqa tshwj xeeb:

• 20-30 xyoo - lub sijhawm txhim kho cov txheej txheem metabolic thiab kev npaj dav dav rau kev ua niam txiv. Cov khoom noj uas yuav tsum tau muaj yog zaub ntau, txhua yam khoom siv mis nyuj thiab cereal, txiv hmab txiv ntoo raws caij nyoog.
• 30-40 xyoo - cov txheej txheem metabolic qeeb, tshwm simthawj cov cim ntawm kev laus. Rau kev ua haujlwm zoo ntawm lub cev, cov khoom noj uas muaj cov hmoov txhuv nplej siab tau ntxiv rau cov npe dhau los - qos yaj ywm, nplej, pob kws, taum, nrog rau cov khoom qab zib. Cov hnyuv ntxwm, cov nqaij haus luam yeeb thiab cov kaus poom tsis suav nrog tag nrho.

Tom qab hnub nyoog 40 xyoo, tus poj niam lub cev pib npaj rau kev hloov pauv tsis tuaj yeem hloov pauv. Cov zaub mov uas yuav tsum tau muaj yog cov zaub mov nplua nuj nyob rau hauv antioxidants thiab vitamins E, B, F. Tsiaj cov rog yog txo kom tsawg, tab sis zaub roj yuav tsum tshwm sim nyob rau hauv tag nrho lawv ntau haiv neeg, tshwj xeeb tshaj yog unrefined zaub roj.

Yuav noj txiv neej li cas

Yog tias nws tso cai rau tus poj niam txwv nws tus kheej rau kev noj cov tsiaj protein, nws tsis tso cai rau tus txiv neej tsis kam noj nqaij, vim tias kev tswj cov leeg nqaij hauv qhov zoo yuav tsum muaj ntau cov khoom tsim cov protein. Tau kawg, qhov no tsis siv rau cov hnyuv ntxwm, nrog rau cov khoom ua tiav uas muaj cov nqaij me me. Nws yog qhov zoo dua los hloov cov nqaij npuas los ntawm kev noj zaub mov nrog nqaij nyug, nqaij luav, thiab nqaij dawb. Tshwj xeeb yog them rau offal - nqaij nyuj daim siab thiab lub plawv.

Yuav ua li cas noj kom raug thiab tsis muaj kev puas tsuaj rau daim duab? Los ntawm cov khoom siv mis nyuj, ib tug txiv neej yog tsim nyog rau nruab nrab-rog tsev cheese thiab qaub mis nyuj, tab sis tsis ntau tshaj peb zaug ib lub lim tiam. Tab sis nyob rau hauv dab tsi nws yog zoo dua tsis txwv koj tus kheej, nws yog nyob rau hauv boiled los yog steamed hiav txwv ntses nrog tshuaj ntsuab thiab txuj lom. Nws tuaj yeem ua rau nws tus kheej los yog ntxiv rau cov zaub xam lav ntsuab.

Txoj kev nyiam ntawm cov txiv neejtxaus, tab sis ob peb paub tias qab zib rau cov neeg sawv cev ntawm ib nrab muaj zog yog qhov txaus ntshai ntau dua li cov poj niam. Qhov tseeb yog hais tias lub plawv thiab cov hlab ntsha ntawm cov txiv neej tsis muaj xws li hormonal txhawb nqa los ntawm lub cev raws li nyob rau hauv lub opposite pw ua niam txiv, thiab nws yog ib qho nyuaj rau lawv tiv nrog lub load uas qab zib exerts nyob rau hauv lub hematopoietic system. Li no cov txheeb cais tu siab ntawm mob stroke hauv cov txiv neej hnub nyoog tshaj 45.

Ideal menu for a noj qab nyob zoo

Yuav noj li cas hauv tsev? Lub luag haujlwm ntawm cov zaub mov noj thaum nruab hnub tsis yog kom saturate lub plab, raws li cov neeg feem coob xav, tab sis kom ntxiv rau lub cev tam sim no cov peev txheej hauv lub sijhawm. Thaum sawv ntxov, tus neeg yuav tsum tsim kom muaj lub zog muaj zog rau kev txav mus los, yog li lub hauv paus ntawm thawj pluas noj yuav tsum yog carbohydrates. Los ntawm nruab nrab hnub, kev ua haujlwm ntawm lub plab zom mov yuav tso cai rau kev faib cov rog kom zoo, tab sis yav tsaus ntuj noj mov yuav tsum muaj cov protein ntau dua li ib nrab, vim nws yog cov protein uas yuav ua lub luag haujlwm rau cov txheej txheem hmo ntuj. assimilation ntawm zaub mov hauv lub cev.

Noj tshais yog lub sijhawm tshwj xeeb. Txawm tias cov neeg noj zaub mov muaj peev xwm them taus qhov txwv tsis pub noj - pancakes nrog txiv hmab txiv ntoo lossis tsev cheese sau, chocolate, pasta, croutons. Tsis tas yuav tham txog cov txiaj ntsig ntawm ntau yam cereals, tab sis lub hauv paus ntsiab lus ntawm kev noj tshais yog qhov tsis muaj feem ntau ntawm kev txwv tsis pub noj zaub mov noj (tshwj tsis yog peb tham txog cov kab mob loj).

Nco ntsoov noj khoom txom ncauj thaum noj tshais thiab noj su, lub hom phiaj ntawm kev tiv thaivovereating thaum noj su. Raws li kev noj tshais thib ob, cov crackers unsweetened, txiv tsawb, txiv hmab txiv ntoo citrus feem ntau pab. Zaub zaub xam lav thiab ib khob kua txiv hmab txiv ntoo yog zoo meej.

Noj su yog cov khoom noj hnyav "load", tab sis tsis yog hais txog lub ntim ntawm lub phaj, tab sis nyob rau hauv cov nqe lus ntawm cov calories noj. Cov txheej txheem Soviet ntawm peb chav kawm, uas sib haum rau txhua pluas noj ntawm peb lub tebchaws, yog qhov qhia tau zoo tshaj plaws ntawm kev noj zaub mov zoo. Cov ntawv qhia zaub mov yuav tsum muaj xws li: thawj cov zaub mov kub siav hauv cov nqaij lossis zaub zaub nplua nuj, tom qab ntawd lub phaj kub thib ob, suav nrog ib sab phaj, ib daim nqaij (ntses) thiab zaub xam lav, thiab, thaum kawg, haus dej sov (tshuaj yej, compote, jelly).

Kev xav puv tom qab noj hmo yuav tsum tsis txhob nkag siab nrog kev xav hnyav. Xav tias tsaug zog lossis tsis kam txav tom qab noj hmo yog qhov qhia meej ntawm kev noj ntau dhau, yog li koj yuav tsum tau kho qhov ntau thiab tsawg kom tom qab noj mov muaj qhov xav me ntsis rau "intercept" lwm yam. Tom qab ib nrab teev, thaum tag nrho cov zaub mov nkag mus rau hauv txoj hlab pas, qhov kev ntshaw yuav dhau mus.

Khoom noj txom ncauj yuav tsum tsis pub dhau peb teev tom qab noj su thiab tej zaum yuav muaj cov protein me me thiab cov khoom noj muaj fiber ntau txaus. Ib qho khoom noj txom ncauj zoo tshaj plaws yog cov txiv hmab txiv ntoo nyias hnav nrog yogurt, los yog ib khob ntawm kefir nrog ib daim ntawm tsev cheese casserole. Txiv laum huab xeeb, zaub nyoos, txiv hmab txiv ntoo, txiv apples, txiv tsawb tau nqus tau zoo thaum yav tav su.

Txawm hais tias tus qauv ntawm kev noj mov coj los siv hauv lub ntiaj teb niaj hnub no, thaum cov khoom noj fattest thiab ntom ntom tau khaws cia rau noj hmo, kev npaj yuav siv sijhawm ntau thiab siv zog, tib neeg lub cevtuned rau txawv kiag li rhythms. Nws twb tau txais cov carbohydrates thiab cov rog uas xav tau rau kev ua haujlwm ib txwm muaj thiab tsuas yog xav tau cov ntsiab lus uas tuaj yeem txhim kho txhua yam tau txais thaum nruab hnub thiab tsim cov qauv zoo los ntawm cov khoom tiav tiav rau kev tsim cov qauv cellular.

Yuav noj li cas 3 teev ua ntej yuav mus pw? Qhov zoo tshaj plaws, yog tias muaj ib qho airy omelet ntawm lub rooj nrog ib sab phaj ntawm boiled los yog stewed (tsis muaj roj) zaub, boiled taum, chickpeas los yog soybeans, nrog ib tug me me ntses stewed nyob rau hauv nws tus kheej kua txiv. Muaj ntau txoj kev xaiv rau noj hmo qab thiab lub teeb, thiab cov kev txwv tseem ceeb ntawm cov pluas noj zaum kawg yog paub txog cov neeg uas coj txoj kev noj qab haus huv. Cov no yog khoom qab zib, kib thiab rog, nqaij haus luam yeeb, pickles, kaus poom.

Yuav noj li cas thiaj muaj ntshav qab zib

Thaum muaj kab mob ntawm hom thawj lossis thib ob, nws yog ib qho tseem ceeb kom kawm paub yuav ua li cas xam lub cev xav tau lub zog kom cov calorie ntau ntau "tsis pub" cov kab mob, tab sis kuj tsis muaj qhov tsis txaus ntawm lawv.. Kev suav yog ua raws li lub cev qhov hnyav thiab kev ua neej cuam tshuam nrog kev noj kilocalories.

Qhov kev pheej hmoo tseem ceeb rau tus neeg mob ntshav qab zib yog qhov muaj nyob hauv nws cov khoom noj ntawm cov carbohydrates ua tiav, piv txwv yooj yim uas yog qab zib - hauv nws daim ntawv ntshiab lossis muaj nyob hauv cov khoom sib xyaw ua ntej. Yog li ntawd, tus neeg mob ntshav qab zib yuav tsum raug cais tawm ntawm cov ntawv qhia zaub mov txhua hom khoom qab zib, pastries tshiab, marinades, dej cawv thiab txiv hmab txiv ntoo xws li txiv hmab txiv ntoo, txiv tsawb, gourds, pears.

Complex carbohydrates pom hauvCov khoom tiav - pasta, qee cov cereals, qhob cij - tseem dhau lub zog ntawm lub cev tsis muaj zog, tab sis tib cov carbohydrates, tab sis hauv zaub (carrots, turnips, beets), koj tuaj yeem noj yuav luag dawb, txwv lawv qhov ntim rau 300 grams ib. hnub. Zaub depleted nyob rau hauv carbohydrate tebchaw - zaub ntsuab, tag nrho cov hom ntawm cabbage, dib, txiv lws suav - tsim lub hauv paus ntawm kev noj haus ntau haiv neeg ntawm cov ntshav qab zib. Mushrooms kuj tau tso cai ntawm no - tsis pub ntau tshaj 130 g, thiab qos yaj ywm - txog 250 g.

Txawm hais tias tus neeg mob ntshav qab zib noj li cas - kom raug lossis nrog kev mob - tus neeg mob, nws yuav ntsib kev tshwm sim ntawm dysbacteriosis. Nutritionists pom zoo rau lub sijhawm no kom txwv tsis pub siv cov khoom noj uas muaj thermally ua kom ntau li ntau tau thiab "lo" ntawm cov zaub tshiab, zaub ntsuab thiab saum cov carrots, beets, cag parsley.