Khoom tsis muaj rog: npe

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-02 16:20

Koj puas xav kom poob phaus lossis koj puas mus gym txhua hnub thiab xav tau kev noj zaub mov zoo? Ua kom koj cov khoom noj los ntawm cov khoom noj uas tuaj yeem muab lub cev nrog lub zog tsim nyog. Tab sis nws tsim nyog xaiv cov zaub mov uas yuav tsis saturate koj nrog calorie ntau ntau. Kev txiav txim siab tias tsis muaj zaub thiab tsiaj rog lub saj ntawm cov tais diav deteriorates yog cuav. Qhov tseeb, cov rog ua ntau txoj haujlwm, uas ua kom muaj kev ua haujlwm zoo ntawm lub cev tag nrho. Tab sis tsis txhob overuse lawv. Hauv kab lus no, peb yuav saib seb cov zaub mov tsis muaj rog yuav ua rau koj muaj txiaj ntsig tshaj plaws.

Yuav noj dab tsi?

Pib nrog, tsis muaj kev noj zaub mov tshwj xeeb raws li kev siv cov khoom noj uas tsis muaj rog. Kev noj tas li ntawm cov tais diav nrog tsawg kawg ntawm calories yog suav tias yog txoj hauv kev zoo tshaj plaws ntawm kev poob phaus ntxiv hauv lub sijhawm luv luv. Tab sis nws yog tsis yooj yim sua kom tswj tau xws li kev noj haus rau lub sij hawm ntev - qhov tsis muaj rog cuam tshuam kev noj qab haus huv ntawm ob leeg poj niam thiab txiv neej.

Xaiv cov zaub mov uas tsis muaj calories

xavpoob ceeb thawj, tsis txhob txwv koj cov zaub mov kom tsawg-rog yogurt thiab boiled nqaij qaib. Cov npe ntawm cov zaub mov tsis muaj rog (txog 20 grams ib 100 grams ntawm cov khoom), uas peb nthuav tawm hauv tsab xov xwm, yuav pab kom koj cov khoom noj txhua hnub thiab ua kom muaj txiaj ntsig zoo ntawm cov khoom noj.

Nqe

Ua ntej, xyuam xim rau cov nqaij. Lub hauv paus ntawm kev noj zaub mov noj yog nqaij qaib mis thiab nqaij nyug, uas muaj ntau cov protein noj qab haus huv, uas yog lub cev tau txais txiaj ntsig zoo. Nutritionists qhia noj luav ua ib qho kev hloov rau cov nqaij rog. Cov nqaij luav yog suav tias muaj txiaj ntsig, vim nws muaj cov vitamins B₁, B₂, B₄, B_{. 6}, B_{12, PP, K, cob alt, phosphorus, hlau, thiab lwm yam.}

Ntses

Ntses hauv kev noj haus yog qhov muaj txiaj ntsig ntawm cov protein, calcium thiab phosphorus, uas yuav tsum tsis txhob muab pov tseg. Cov khoom noj uas tsis muaj rog hauv cov zaub mov yog boiled los yog ci ntses. Nutritionists xa mus rau nws cov hom tsis muaj rog:

• heka;
• river perch;
• pollock;
• cod;
• pike;
• flounder.

Salmon nqaij yog suav tias yog cov zaub mov zoo tshaj plaws. Tab sis tsis tu ncua kev npaj ntawm xws li ib yam khoom yuav kim heev rau tsev neeg cov nyiaj txiag. Ntawm tag nrho cov ntses, salmon muaj protein ntau noj qab nyob zoo thiab tib lub sij hawm muaj roj tsawg (1.7 grams roj ib 100 grams ntawm cov khoom).

Ntaus

Cov khoom noj mis nyuj tsis zoo li lwm tus vim nws tsislub cev kom ua tiav kev qaug zog. Qhov no yog vim qhov tseeb tias kev siv cov mis nyuj ntau zaus ua rau qhov tsis txaus siab tshaj plaws ntawm calcium, vitamin D, B ₂, B _{12 thiab phosphorus..}

Thaum noj mis nyuj, cov metabolism hauv nrawm nrawm thiab tus nqi ntawm cov rog hlawv ntxiv. Sim xaiv cov khoom noj siv mis tsis muaj rog, piv txwv li, 10% qaub cream lossis 1% mis nyuj rog. Cov cheese nyuaj kuj tseem tuaj yeem hu ua kev noj haus yog tias cov roj hauv cov ntsiab lus tsis tshaj 15%. Cov neeg tsim khoom muab lawv cov neeg siv khoom xaiv ntau ntawm kefir tsis muaj rog thiab tsev cheese. Yogurt, kefir los yog qaub cream 0% rog - lub hauv paus zoo heev rau hnav ib sab phaj los yog ntses rau ib lub tais. Kev sib xyaw ntawm cov khoom siv mis nyuj thiab cov txiv hmab txiv ntoo yog suav tias yog qhov zoo heev, nws yuav ua rau muaj txiaj ntsig zoo tshaj plaws rau lub cev ntawm tus neeg laus thiab menyuam yaus.

Ntsuab

Buckwheat, oatmeal, millet, brown mov thiab lwm yam cereals yog indispensable ntsiab ntawm cov zaub mov noj rau cov neeg uas npau suav ntawm ib tug nyem lub cev.

Cov ntsiab lus roj hauv cov nplej yog tsawg (los ntawm 1 txog 2%). Cov khoom noj uas muaj calorie ntau ntau yog los ntawm oats, vim tias cov rog hauv nws yog li 6%. Cov muaj pes tsawg leeg ntawm cov khoom no muaj complex carbohydrates nyob rau hauv loj qhov ntau, uas ntxiv dag zog thiab zog thaum lub sij hawm tas li lub cev exertion. Thaum noj porridge thaum sawv ntxov thiab yav tav su, kev tshaib plab ploj mus ntev.

zaub zoo

noj qab nyob zoo yog raws li kev siv zaub mov. Nutritionists raug tso cai noj lawv yuav luag hauvunlimited ntau yam tsis muaj kev ntshai ntawm kev nce phaus ntxiv. Qhov kev zam yog qos yaj ywm. Vim lub siab concentration ntawm starch nyob rau hauv muaj pes tsawg leeg ntawm qos yaj ywm contributes rau qhov hnyav nce.

Nyob rau hauv cov ntsiab lus ntawm txhua hom zaub, tsub zuj zuj ntawm cov rog tsis ntau tshaj 1 gram ib 100 grams ntawm cov khoom. Boiled los yog steamed zaub yog ib qho zaub mov noj qab haus huv rau txhua lub tais. Daim ntawv teev cov khoom noj zoo tshaj plaws uas tsis muaj tsiaj rog:

• Carrot.
• Spinach.
• Pumpkin.
• Onion.
• Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.
• Salad nplooj.

Celery

• txiv lws suav.
• -watermelon.

Fruit

Txiv hmab txiv ntoo kuj yog nyob rau hauv cov khoom noj muaj roj tsawg tshaj plaws, tshwj tsis yog avocados thiab txiv ntseej. Kev noj txiv hmab txiv ntoo ntau zaus thaum sawv ntxov pab tsis tau tsuas yog tiv thaiv lub cev rog, tab sis kuj tiv thaiv qhov tshwm sim ntawm qhov hnyav nce. Cia li nco ntsoov tias txiv hmab txiv ntoo muaj suab thaj ntau.

Daim ntawv teev cov khoom tsis muaj rog (txiv hmab txiv ntoo):

1. txiv kab ntxwv.
2. Grapefruits.
3. Bananas.
4. apples.
5. Apricots.
6. Pineapple.
7. Cherry.

Mushrooms

Ntau yam kev noj haus suav nrog kev siv cov nceb los ua lwm yam nqaij. Vim muaj cov roj tsawg hauv cov nceb, lawv yog cov khoom lag luam uas tsis muaj calorie ntau. Nws muaj 20-40 kcal ib 100 grams. Tsis tas li ntawd, ib feem me me ntawm nceb nourishes lub cev thiab tshem tawm txoj kev tshaib plab.

Mushroom tais tso cai rau koj tshem tawm qhov hnyav dhau yam tsis muaj"breakdowns" thiab nquag hloov siab lees txim. Qhov teeb meem tseem ceeb ntawm kev noj zaub mov zoo li no yog cov nceb tsis zoo thiab muaj kev phom sij, kev siv uas ua rau cov txiaj ntsig tsis tuaj yeem, xws li lom.

pasta

Pasta tsis tuaj yeem hu ua cov khoom noj khoom haus tiag tiag, tab sis cov rog hauv lawv yog li 0.4 grams ntawm 100 grams ntawm cov khoom. Italians hais tias noj pasta tsis tshua ua rau koj rog. Pasta lovers nce qhov hnyav los ntawm kev siv cov kua ntses uas muaj roj ntau, uas cov nplej zom feem ntau tau txais. Pasta feem ntau muaj cov carbohydrates, thiab cov kua ntses - ntawm cov rog. Rau cov uas xav kom poob phaus, pasta thiab ntses yuav tsum tsis txhob ua ke!

Yuav kom poob ob peb phaus ntxiv, ua rau koj nyiam cov tais diav. Txoj cai tseem ceeb ntawm kev noj zaub mov zoo yog tsis haus tshuaj yej / kas fes thiab tsis txhob noj tom qab 6 teev tsaus ntuj. Qhov tseeb, nws yog ib qho ua tau kom noj cov zaub mov uas tsis muaj rog thiab qab nrog cov zaub stewed, nceb lossis nrog cov kua ntses uas tsis hnyav hnyav.

taum

taum taum yog suav tias yog qhov tseem ceeb ntawm cov carbohydrates zoo, cov vitamins thiab minerals, thiab cov protein. Los ntawm kev qhia taum, taum pauv, chickpeas, lentils, txiv laum huab xeeb, txhua yam ntawm cov txiv ntoo rau hauv koj cov zaub mov, koj tuaj yeem maj mam txo lub cev hnyav yam tsis tau mus rau ntau zaus thiab txawm tias tsis muaj kev tshaib plab.

Raws li ib feem ntawm legumes, muaj zaub roj hauv qhov tsawg tshaj plaws (0.1 grams ib 100 grams ntawm cov khoom). Cov kab lis kev cai nyob rau hauv kev txiav txim siab muaj nyob rau hauv lawv cov muaj pes tsawg leeg cov fiber tsim nyog rau tib neeg lub cev, uasaccelerates cov txheej txheem digestive. Cov ntsiab lus calorie ntawm legumes tsawg txawm tias lawv cov khoom noj muaj txiaj ntsig zoo.

Qhia taum rau hauv koj cov zaub mov tsis yog tsuas yog pab "hlawv" ob peb phaus ntxiv, tab sis kuj txhim kho daim tawv nqaij thiab plaub hau kev noj qab haus huv, ua rau muaj kev puas siab puas ntsws thiab tshem tawm kev nyuaj siab thiab qaug zog.

Yog tias koj txiav txim siab noj zaub mov tsis muaj rog ntau, ces taum, peas thiab lentils yuav tsum nyob ntawm koj lub rooj ntau li ntau tau.

Cov kws noj zaub mov qhia kom ua raws li cov hauv qab no txhua hnub piv ntawm cov protein, rog thiab carbohydrates hauv cov zaub mov - 30%, 20% thiab 50% raws li. Txhawm rau kom poob phaus, faib cov khoom hauv koj cov khoom noj txhua hnub kom zoo thiab muaj roj tsis zoo.

Cov zaub mov twg tsis muaj rog yog qhov tsim nyog ntxiv rau koj cov zaub mov? Ntawm cov hoob kawm, tag nrho cov saum toj no, tab sis nyob rau hauv kev siv koob tshuaj. Thiab qhov no, koj lub cev yuav teb koj nrog kev noj qab haus huv.