Yuav ua li cas kom sib npaug khoom noj khoom haus?

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

Peb lub sijhawm yog tus yam ntxwv tsis yog los ntawm kev kawm txuj ci zoo heev, tab sis tib lub sijhawm los ntawm cov kab mob loj uas tau dhau los ua tus qauv rau tus neeg nruab nrab. Puas muaj teeb meem nrog qhov hnyav dhau, ua haujlwm tsis zoo ntawm lub cev hauv nruab nrog cev, kev qaug zog ntev los ntawm? Muaj ntau yam tshwm sim, tsis muaj teeb meem li cas trite, vim noj tsis ncaj ncees lawm. Yuav ua li cas sib npaug khoom noj khoom haus?

Kev txiav txim siab qhov zoo tshaj plaws piv ntawm cov khoom xyaw yuav yog rau koj yog qhov nyuaj heev. Txhua tus neeg muaj cov yam ntxwv: lub cev, kev ua neej, hnub nyoog, qhov hnyav, thiab lwm yam. Txawm li cas los xij, nyob rau hauv qee qhov kev txwv, nws muaj peev xwm sib npaug ntawm cov khoom noj khoom haus. Koj tuaj yeem ua qhov no koj tus kheej. Nws yog ib qho tseem ceeb kom paub qhov tseeb piv ntawm cov as-ham hauv cov khoom noj. Cov protein yuav tsum suav txog li 30-35% ntawm cov zaub mov txhua hnub, carbohydrates - 35-40%, rog - 25-30%. Qhov nyiaj tshuav no yuav tsum tau khaws cia.

Ntxiv rau qhov tseeb tias kev noj zaub mov zoo (cov protein, rog, carbohydrates) tseem ceeb heev ntawm cov feem pua ntawm cov khoom no, ua raws li cov cai ntawm kev noj haus tsis tseem ceeb.zaub mov. Nws yog ib qho tseem ceeb heev uas ib feem tsis loj. Nyob rau tib lub sijhawm, koj yuav tsum noj tsawg kawg tsib zaug hauv ib hnub. Tom qab ntawd koj yuav tsis tshaib plab, thiab cov txheej txheem metabolic yuav ua sai dua.

Txhua tag kis yuav tsum pib nrog noj tshais puv siab. Txhawm rau sib npaug ntawm cov khoom noj, koj yuav tsum noj yuav luag tam sim tom qab sawv. Lub sijhawm no, lub cev xav tau lub zog tshiab. Yog tias koj tsis muab zaub mov rau nws, nws yuav pom tias qhov no yog qhov muaj kev ntxhov siab thiab pib ua kom qeeb ntawm cov txheej txheem metabolic thiab khaws "cov khoom tseem ceeb" hauv daim ntawv ntawm cov rog subcutaneous. Qhov no cuam tshuam tsis zoo rau kev noj qab haus huv thiab lub cev. Qhov kev xaiv zoo tshaj plaws rau pluas tshais yog porridge. Cereals muaj complex carbohydrates thiab vitamins B, noj hmo, ntawm qhov tsis tooj, yuav tsum tsis txhob tuab. Thaum yav tsaus ntuj, cov txheej txheem metabolic qeeb qeeb.

Txhawm rau kom sib npaug ntawm cov khoom noj raws li cov ntsiab lus ntawm cov protein, koj yuav tsum noj nqaij (nyiam dua nqaij nyug nqaij qaib, nqaij qaib) thiab ntses. Cov rog zoo tshaj plaws muaj nyob hauv cov ntses. Mayonnaise, kua ntses, zaub xam lav hnav khaub ncaws, margarine thiab gravy yuav tsum muab pov tseg. Tsis tas li ntawd, tsis txhob hnov qab txog fermented mis nyuj cov khoom - kefir, tsev cheese, yogurt, thiab lwm yam.

Nws yog qhov zoo los noj zaub mov muaj fiber ntau ntau li ntau tau. Cov no suav nrog cov nplej xim av, qhob cij, cov zaub feem ntau, raspberries, prunes, txiv ntseej, qhuav apricots, thiab lwm yam. Thiab cov khoom noj uas ua tau zoo yog noj tsawg tshaj plaws (buns, qhob cij dawb, pasta, polished mov).

Txhawm rau ua kom yooj yim ua raws li cov cai no, koj tuaj yeem saukev noj zaub mov uas qhia txog kev noj zaub mov kom zoo rau ib lub lis piam. Qhov nruab nrab, ib tug neeg xav tau 2200 kcal ib hnub. Daim duab no yuav tsum tau hloov kho raws li tus yam ntxwv ntawm koj lub cev thiab txoj kev ua neej (kev txawb lossis tsis yog). Siv cov lus calorie, nws yooj yim los xam seb lub zog koj npaj yuav siv li cas hauv ib hnub. Cov ntawv qhia zaub mov yuav zoo li no.

1 pluas tshais:

1. Oatmeal tsis muaj roj.
2. qe qe (ib qho).
3. zaub xam lav.
4. Ginger tea.

2nd tshais:

Persimmon Nyob

Apple.

Tea.

Crackers.

Lunch:

1. Ntses (ib puas grams).
2. zaub.
3. Cinnamon tshuaj yej.
4. nqaij qaib.

Khoom noj txom ncauj:

1. Ntaus.
2. dej.
3. Low fat yogurt.
4. Pomegranate kua txiv.
5. Ib ob peb lub ncuav.

noj hmo:

1. Cheese tsis bread.
2. tsev cheese (tsawg rog).
3. Kefir nrog cinnamon.
4. txiv lws suav.
5. Fruits.