Kev noj zaub mov rau lub lim tiam: noj qab haus huv zaub mov

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

Tsis tshua muaj ib qho ntawm peb xav txog cov txiaj ntsig thiab kev puas tsuaj ntawm cov zaub mov uas peb noj txhua hnub. Raws li txoj cai, peb noj khoom txom ncauj thaum khiav, tsis suav cov calorie ntsiab lus ntawm cov pluas noj thiab tsis xav txog dab tsi cov as-ham nkag mus rau peb lub cev nrog cov zaub mov no. Puas yog nws xav tsis thoob tias nrog kev noj zaub mov zoo li no, qhov hnyav dhau los tshwm thiab cov kab mob ntev ntawm lub plab zom mov pib thab? Tsab xov xwm muab cov lus qhia txog yuav ua li cas thiaj tsim tau cov khoom noj rau ib lub lim tiam hauv txoj hauv kev xws li ua rau pom qhov hnyav thiab mob ntev.

Cov khoom noj tseem ceeb hauv tib neeg noj zaub mov

Muaj peb yam khoom noj tseem ceeb: cov proteins, rog, thiab carbohydrates. Qee cov khoom noj muaj protein ntau thiab tsawg hauv carbohydrates. Lwm cov khoom, ntawm qhov tsis sib xws, muaj yuav luag tsuas yog carbohydrates. Txhawm rau kom ua raws li kev noj zaub mov kom raug rau ib lub lim tiam, koj yuav tsum xaiv cov khoom noj thiab cov tais diav raws li qhov kev faib ua feem ntawm cov khoom noj rau hauv lub cev raug soj ntsuam.

1. Proteins yog tus yuam sij rau cov leeg nqaij, ua tsaug rau cov zaub mov zoo li nolub cev tau txais cov amino acids. Nrog rau qhov tsis muaj protein ntau, daim tawv nqaij mob zuj zus, cov leeg nqaij atrophy tshwm sim, tus neeg xav tias tsis muaj zog thiab ua haujlwm tsis zoo. Cov protein ntau muaj nyob rau hauv nqaij, offal, qe, ntses, tsev cheese, cheese, chickpeas, quinoa.
2. Carbohydrates yog lub luag haujlwm rau kev ntxiv lub zog cia (tshwj xeeb, nws yog los ntawm lawv tias glycogen residue hauv daim siab tsim, los ntawm qhov uas lub cev rub lub zog thaum tshaib plab lossis thaum muaj xwm txheej hnyav). Carbohydrates yog yooj yim (tag nrho cov khoom noj uas muaj suab thaj, fructose) thiab complex (cereals, zaub, tshuaj ntsuab, ib co txiv hmab txiv ntoo). Yog tias lub hom phiaj yog ua kom noj zaub mov kom poob phaus rau ib lub lim tiam, ces nws yog ib qho tseem ceeb kom tshem tawm cov carbohydrates yooj yim los ntawm cov ntawv qhia zaub mov. Nws yog cov khoom noj khoom haus no uas txhawb kev tsim cov ntaub so ntswg adipose thiab qhov hnyav nce. Tsis tas li ntawd, tag nrho cov khoom qab zib (cov carbohydrates yooj yim) muaj calorie ntau ntau.
3. Cov rog, tsis zoo li kev ntseeg nrov, tseem ceeb heev rau lub cev. Noj qab nyob zoo cov rog los ntawm cov roj ntuj, txiv ntseej, avocados pab txhawb kev noj qab haus huv ntawm cov ntshav thiab lub hlwb ua haujlwm. Tab sis cov roj saturated (qe qe, nqaij rog) yuav tsum tau muab pov tseg thaum muab cov khoom noj.

Kev noj zaub mov rau lub lim tiam yuav tsum tau ua raws li lub hom phiaj ntawm tus neeg. Poob los yog hnyav nce? Ib txheej ntawm cov leeg nqaij lossis ziab kom zoo? Txiav txim siab ntawm lub hom phiaj, tom qab ntawd koj tuaj yeem xaiv ib qho ntawm cov zaub mov hauv qab no.

Kuv puas yuav tsum suav calories lossis kuv tuaj yeem ua yam tsis muaj nws?

Calories yog units ntawm lub zog uas tib neeg lub cev tau txais los ntawm zaub mov. Raws li cov lus caloriecov khoom noj uas koj tuaj yeem xam qhov kwv yees lub zog muaj peev xwm uas koj tau txais txhua hnub nrog zaub mov. Yog tias muaj calorie ntau ntau hauv ib hnub, thiab ib tug neeg ua rau kev ua neej nyob tsis muaj zog, ces kev rog yuav loj zuj zus mus.

Kev noj zaub mov kom raug rau ib lub lim tiam yuav tsum tau ua kom coj mus rau hauv tus account lub neej ntawm tus neeg. Nws tsis muaj teeb meem yog hais tias nws yog txiv neej lossis poj niam. Yog tias txhua hnub ib tus neeg yuav tsum ua haujlwm lub cev (txawm tias nws yog kev cob qhia lub zog hauv chav ua si lossis ua haujlwm ua haujlwm), tom qab ntawd tag nrho cov calorie ntau ntau txhua hnub yuav tsum tau nce 350-600 kcal. Yog hais tias ib tug neeg tsis noj mov, ces qaug zog tos nws.

Txhawm rau kom poob phaus rau ib tus neeg ua lub neej nyob tsis muaj zog, nws txaus los txiav tag nrho cov calories txhua hnub kom tsawg li 10%. Thiab koj yuav tsum noj zoo li no txhua lub sijhawm. Qhov hnyav yuav ploj mus zuj zus thiab kev poob phaus yuav tsis ua rau koj noj qab haus huv.

Yog tias kev suav calorie txhua hnub ua rau koj ntshai, ces tsuas yog kuaj xyuas cov zaub mov kom poob phaus rau ib lub lis piam hauv qab no. Cov ntawv qhia zaub mov yog raws li cov ntsiab lus ntawm cov khoom noj khoom haus classic. Yog tias koj noj li no tas li, koj yuav noj qab haus huv, muaj zog thiab ua tiav qhov hnyav uas xav tau.

Cov zaub mov thiab tais diav twg yog "khoom noj tsis zoo"?

Thawj txoj cai thaum sau cov khoom noj rau ib lub lim tiam yog kev tsis lees paub cov khoom noj tsis zoo (hauv kev txhais lus - "khoom noj khoom haus", "tshem tawm" zaub mov). Nov yog cov npe ntawm cov tais diav thiab zaub mov uas koj yuav tsum tso tseg yog tias koj xav hloov mus rau kev noj zaub mov kom raug:

• qab zib thiab txhua yam khoom noj thiab dej haus uas muaj nws (tso caisiv natural zib mu);
• burgers, french fries;
• khoom noj khoom haus (toasted qhob cij ua los ntawm cov hmoov nplej tag nrho, nrog rau cov nplej zom ua los ntawm cov nplej durum tau txais);
• fatty meats;
• Cov zaub mov uas yuav tsum tau kib lossis siv ntau cov butter, margarine thiab lwm yam rog.

Lub Limtiam Kev Noj Qab Haus Huv rau Poob

Thaum sau cov ntawv qhia zaub mov, ua raws li cov phiaj xwm hauv qab no. Nws yog qhov zoo tagnrho rau cov neeg poob phaus, tshwj xeeb tshaj yog rau cov poj niam. Rau cov txiv neej, koj tuaj yeem nce cov protein ntau hauv cov zaub mov.

Kev noj zaub mov kom poob phaus rau cov poj niam:

1. Noj tshais - 50 g ntawm oatmeal, steamed nrog boiling dej, koj muaj peev xwm ntxiv ntsev thiab sweetener rau saj; khoom txom ncauj - ib tug txiv tsawb los yog txiv apples; noj su - zaub stew los ntawm cabbage, zucchini, eggplant, zaub ntsuab thiab boiled nqaij qaib fillet (kev pab loj - tsis ntau tshaj 250 grams), rau khoom qab zib - txiv hmab txiv ntoo-curd smoothie; khoom txom ncauj - ib feem ntawm cov protein co; noj hmo - nqaij nruab deg hnav khaub ncaws nrog txiv roj roj.
2. Noj tshais - buckwheat porridge nyob rau hauv dej (100 grams); khoom txom ncauj - avocado, kiwi thiab ntsuab kua zaub xam lav; noj su - kua zaub nrog meatballs, qhuav qhob cij, zaub zaub xam lav; khoom txom ncauj - ib tug puv tes ntawm txiv ntseej; noj hmo - veal chop.
3. Noj tshais - peb lub qe dawb omelet, koj tuaj yeem ntxiv zaub kom saj; khoom txom ncauj - ib khob ntawm fermented ci mis nyuj los yog ayran; noj su - kua zaub-puree los ntawm txiv lws suav, cws thiab tshuaj ntsuab, nqaij nyuj goulash; khoom txom ncauj - zaub stew los yog zaub xam lav seasoned nrog txiv ntseejroj; noj hmo - grilled salmon steak.
4. Noj tshais - ib qho qhaub cij qhuav, nqaij qaib thiab cheese, ib khob ntawm kefir; khoom txom ncauj - 100 grams tsev cheese nrog berries los yog zib mu; noj su - buckwheat porridge thiab nqaij goulash (qhov loj me tsis ntau tshaj 200 grams), coleslaw; noj hmo - smoothie ntawm kefir, cream, nyiam berries.
5. Noj tshais - mov ci ci ci ci thiab tshuaj yej; khoom txom ncauj - ob peb boiled qe; noj su - nqaij nyug steak thiab zaub zaub xam lav; khoom txom ncauj - txiv apples; noj hmo - noj protein.
6. Noj tshais - pob kws flakes nrog mis nyuj (tsis pub ntau tshaj 150 grams); khoom txom ncauj - txiv apples; noj su - boiled nqaij qaib fillet thiab zaub zaub xam lav; khoom txom ncauj - ob peb boiled qe los yog ib tug omelette; noj hmo - ib khob ntawm kefir thiab ob peb toasts.
7. Noj tshais - oatmeal nrog txiv hmab txiv ntoo qhuav; khoom txom ncauj - ib tug puv tes ntawm txiv ntseej; noj su - nqaij goulash nrog buckwheat porridge los yog zaub zaub xam lav; khoom txom ncauj - kas fes nrog mis nyuj thiab sweetener; noj hmo - ib tug puv tes ntawm boiled cws.

Txoj kev sau cov zaub mov kom raug rau tus txiv neej

Txiv neej tsis tshua xav hloov lawv cov zaub mov kom poob phaus. Lawv feem ntau xav kom tshem tawm cov rog hauv lub cev, tab sis tib lub sijhawm tswj lossis txawm tias nce cov leeg nqaij. Cov poj niam, ntawm qhov tod tes, tsis xav tau cov leeg - lawv feem ntau tsuas yog xav kom poob phaus sai li sai tau.

Thaum sau cov khoom noj rau tus txiv neej (rau ib lub lis piam lossis ntev dua - nws tsis muaj teeb meem), qhov tseem ceeb yuav tsum yog cov protein ntau txaus uas nkag mus rau hauv lub cev nrog zaub mov txhua hnub. Tseeb tiag, yog tias tsis muaj cov khoom noj no, nws yuav tsis tuaj yeem tswj cov leeg nqaij. Qhov zooTus nqi ntawm cov protein tuaj nrog zaub mov yog 2-2.5 grams ib 1 kg ntawm lub cev qhov hnyav.

Ib qho piv txwv ntawm kev noj zaub mov kom raug rau ib hnub rau tus txiv neej

kwv yees kev noj zaub mov rau xya hnub kom tau txais cov leeg nqaij:

1. Noj tshais - tsib qe dawb omelet nrog mis nyuj los yog qab zib; khoom noj txom ncauj - protein bar; noj su - buckwheat porridge thiab steak, zaub zaub xam lav; khoom txom ncauj - ib tug puv tes ntawm txiv ntseej; noj hmo - txiv hmab txiv ntoo nyias hnav nrog plums tsis muaj rog.
2. Thawj pluas mov - oatmeal nrog mis nyuj thiab txiv ntseej; khoom txom ncauj - plaub boiled qe; pluas su - nqaij nyias hnav nrog qaub cream, txhua yam txiv hmab txiv ntoo rau khoom qab zib; khoom txom ncauj - ob peb txiv tsawb thiab ib tug protein bar; noj hmo - nqaij nruab deg thiab ob peb toasts nrog cheese.
3. Thawj pluas mov - ob peb lub qe boiled thiab ci nrog nqaij npua; khoom txom ncauj - plaub boiled qe; pluas su - pilaf nrog nqaij nyug, zaub zaub xam lav; khoom noj txom ncauj - protein bar; noj hmo - protein shake.
4. Thawj pluas mov - pob kws porridge nrog txiv hmab txiv ntoo qhuav; khoom txom ncauj - ob txiv tsawb, ib khob ntawm kefir; pluas su - nqaij nyias hnav nrog qaub cream, nqaij nyug los yog nqaij nyug steak; khoom txom ncauj - ib pob ntawm tsev cheese nrog tsawg rog cov ntsiab lus; noj hmo - ob peb daim ntawm pizza noj (tag nrho cov nplej hmoov nplej).
5. Thawj pluas mov - oatmeal nrog txiv ntseej; khoom txom ncauj - ib khob ntawm yogurt los yog ib khob ntawm kefir; noj su - ib feem ntawm borsch ntawm nqaij broth thiab qaub cream; khoom noj txom ncauj - protein bar; noj hmo - nqaij nruab deg, nqaij nruab deg.
6. thawj pluas mov yog omelette ntawm 4-5 qe nrog qaub cream los yog mis nyuj, zaub, zaub;khoom txom ncauj - txiv hmab txiv ntoo nyias; noj su - zaub stew, ob peb grilled nqaij qaib mis nrog tshuaj ntsuab; khoom txom ncauj - ib feem ntawm cov protein co; noj hmo - trout steak los yog lwm yam ntses liab, ua ib sab phaj - zaub stew los yog zaub xam lav.
7. Thawj pluas mov - ib khob ntawm yogurt thiab ci nrog cheese; noj su - nqaij nyias hnav khaub ncaws nrog qaub cream, ib feem ntawm pilaf nrog nqaij nyug; cov pluas noj kawg - ib pob ntawm tsev cheese nrog cov roj tsawg kawg nkaus, zaub xam lav ntawm berries thiab txiv hmab txiv ntoo.

Yuav ua li cas thiaj tsim tau tus menyuam txoj kev noj haus rau ib lub lim tiam?

Lub cev loj hlob sib npaug xav tau cov carbohydrates, protein, thiab cov rog noj qab haus huv. Koj tsis tuaj yeem yuam tus menyuam ua raws li ib lossis lwm hom zaub mov noj (yog tias tsis muaj kev txwv kev noj qab haus huv).

Tib yam uas yuav tsum tau muab pov tseg thaum sau cov khoom noj PP rau ib lub lim tiam rau tus menyuam yog khoom qab zib thiab khoom noj ceev. Nws yog qhov tseeb tias yuav luag txhua tus menyuam nyiam cov khoom qab zib, yog li koj tuaj yeem tso tseg ib hnub hauv ib lub lis piam thaum tus menyuam tau ice cream lossis ib daim ncuav mog qab zib. Txawm li cas los xij, pampering nws txhua hnub tsis muaj txiaj ntsig.

Piv txwv kev noj zaub mov rau menyuam yaus hnub nyoog 8-10 xyoo

zoo, yog tias koj sab laj nrog tus kws kho mob saib xyuas menyuam yaus ua ntej sau cov ntawv qhia zaub mov. Kev noj zaub mov txhua lub limtiam rau tus menyuam muaj yim xyoo zoo li no:

1. Thawj pluas mov - yogurt thiab nqaij npua; noj su - txiv tsawb thiab tshuaj yej; noj su - kua zaub los yog borscht, ib daim ntawm mov ci, zaub zaub xam lav; tav su khoom txom ncauj - mov porridge; noj hmo - ntses casserole.
2. Thawj pluas mov - tsev cheese casserole; noj su - boiled qe thiab ib daim ntawm nqaij qaibnqaij npua; pluas su - puree kua zaub, noj pilaf nrog nqaij qaib; tav su noj txom ncauj - txiv hmab txiv ntoo zaub xam lav; noj hmo - smoothies nrog berries thiab kefir los yog fermented ci mis nyuj.
3. Thawj pluas mov - oatmeal nrog berries; noj su - yogurt; noj su - buckwheat porridge thiab nqaij goulash, zaub stew; tav su noj txom ncauj - tej txiv hmab txiv ntoo los yog berries; noj hmo - tsev cheese casserole.
4. Thawj pluas mov - pluas su - txiv tsawb thiab tshuaj yej; noj su - kua zaub los yog borscht, ib daim ntawm mov ci, zaub zaub xam lav; tav su khoom txom ncauj - mov porridge; noj hmo - ntses casserole.
5. Thawj pluas mov - ob lub qe dawb omelet, ob peb toasts nrog tshuaj yej; noj su - txhua yam kua zaub (borscht, beetroot kua zaub, okroshka, thiab lwm yam), zaub zaub xam lav; tav su noj txom ncauj - yogurt thiab ob peb nyiam txiv hmab txiv ntoo; noj hmo - tsev cheese casserole.
6. Thawj pluas mov - marshmallow lossis lean biscuits, tshuaj yej; noj su - tsev cheese nrog berries; noj su - zaub stew los yog stewed cabbage nrog pieces ntawm nqaij; tav su khoom txom ncauj - mov porridge; noj hmo - yogurt thiab berries smoothie (koj tuaj yeem hloov berries nrog txiv hmab txiv ntoo).
7. Thawj pluas mov - buckwheat porridge nrog mis nyuj thiab zib mu; pluas su - zib mu lean ncuav qab zib; noj su - kua zaub los yog borsch, ib daim ntawm qhob cij, zaub xam lav ntawm txiv lws suav thiab dib; noj hmo - ntses casserole.

Qhov tseem ceeb ntawm kev tswj dej kom raug

Txawm hais tias kev noj zaub mov zoo npaum li cas los ntawm kev noj zaub mov, tus neeg yuav tsis ua tiav nws lub hom phiaj. Nws yuav tsis poob phaus, yuav tsis nce cov leeg nqaij, yuav tsis txhim kho nws lub cev zoo, thiab tag nrho rau ib qho laj thawj nkaus xwb - cov dej tswj tau raug kos tsis raug.

Kev tswj dej yog dab tsi? Qhov no yog dab tsi thiab peb haus li cas. Thiab lub xeev ntawm lub cev nyob ntawm cov dej tswj tsis muaj tsawg, thiab txawm tias qee zaumntau tshaj li kev noj haus. Txawm hais tias lub hom phiaj (kev poob phaus, txiav kom txo qis, nce cov leeg nqaij, thiab lwm yam), koj yuav tsum tsis txhob haus cov kua hauv qab no (los yog txo lawv cov kev noj):

• tshuaj yej thiab kas fes nrog qab zib (tsis pub ntau tshaj ib qho, siab tshaj ob khob kas fes lossis tshuaj yej dub yuav tsum tau noj, yuav tsum muab cov khoom qab zib tso rau hauv cov dej haus es tsis txhob qab zib);
• sweet carbonated drinks;
• compotes, kissels thiab txiv hmab txiv ntoo haus nrog qab zib;
• cawv cocktails thiab dej qab zib uas muaj ethyl cawv (intoxication ntawm txhua qib yog ib txwm ua rau lub cev metabolism thiab lub paj hlwb, ntxiv rau, ethyl cawv yog ib qho yooj yim carbohydrate).

Haus dej kom ntau li ntau tau hauv ib hnub. Nws raug tso cai siv tshuaj ntsuab thiab ntsuab, txiv hmab txiv ntoo teas thiab infusions. Yog hais tias koj yog ib tug hlub ntawm fermented mis nyuj haus - zoo, cia li muab nyiam rau haus nrog ib tug tsawg kawg nkaus feem pua ntawm cov rog.

Y Classical dietetics yog lub tswv yim tias tus nqi ntawm kev noj cov dej huv rau cov neeg laus yog 30 ml ib 1 kg ntawm qhov hnyav. Ntawd yog, yog tias koj qhov hnyav yog 60 kg, ces koj yuav tsum haus 1800 ml ntawm dej ntshiab ib hnub. Qhov no tsis suav nrog teas, broths, fermented mis nyuj haus, thiab lwm yam. Cov dej ntshiab yog tsim nyog rau hematopoiesis ib txwm, ua haujlwm ntawm lub paj hlwb, thiab kev noj qab haus huv ntawm cov hnyuv. Tsis yog ib qho txheej txheem hauv tib neeg lub cev tuaj yeem ua yam tsis muaj dej huv. Yog li ntawd, koj yuav tsum xyuam xim rau dab tsi thiab pes tsawg tus neeg haus.

Yuav ua li cas kom tsis txhob hnyav dua?

Rau cov neeg uas poob phaus, lo lus nug tseem ceeb tshaj plaws tsis yog "yuav ua li cas kom poob phaus?" Tab sis "yuav ua li cas kom tsis txhob hnyav dua." Yuav luag txhua tus tuaj yeem rub lawv tus kheej ua ke thiab ua raws li kev noj zaub mov nruj rau ib lub lim tiam. Tsuas yog tam sim no, tom qab lub sijhawm no, 85% ntawm cov neeg poob phaus pib noj ib yam li yav dhau los. Tau kawg, qhov hnyav nce ntxiv. Txhawm rau tawm ntawm lub voj voog no, tus neeg poob phaus yuav tsum lees txais thiab nkag siab qhov tseeb yooj yim: khoom noj khoom haus kom raug yuav tsum ua mus tas li.

Txawm tias tus neeg tswj kom tshem tau kaum kilograms ntawm qhov hnyav tshaj hauv ib hlis ntawm kev noj zaub mov kom raug, ces ib tus tsuas yog muab rau nws tus kheej thiab pib noj ntau dua, vim tias kaum kilograms no yuav tsis qeeb rov tshwm sim.. Tsuas yog kev tswj nruj nruj ntawm cov zaub mov noj, suav calories, hnyav ib feem ntawm cov zaub mov - tag nrho cov kev ua no yuav pab kom qhov hnyav nyob rau hauv qhov kev txwv. Alas, tsis muaj "magic ntsiav tshuaj" tau tsim uas yuav pab tshem tawm tus cwj pwm ntawm kev noj ntau dhau thiab noj zaub mov tsis zoo.