Noj hmo lig - puas yog qhov phem? Noj qab haus huv lig kev xaiv

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

Txhua tus uas saib lawv lub ntsej muag paub tias noj tom qab 6 teev tsaus ntuj yog qhov tsis xav tau, vim tias noj hmo lig ua rau hnyav nce. Tab sis yuav luag txhua tus tau ntsib nrog qhov tseeb tias nws tsis yog ib txwm tuaj yeem tuaj tsev raws sijhawm, thiab feem ntau yuav tsum tau siv sijhawm los npaj noj hmo, uas ua rau nws pib qeeb. Yuav ua li cas rau qhov no? Puas yog noj hmo thaum yav tsaus ntuj, lossis qee yam zaub mov tseem tso cai noj khoom txom ncauj ua ntej pw?

Lub sijhawm twg thiaj li tso cai noj hmo

Lub sijhawm noj hmo twg yuav tsis raug txiav txim siab? Rau cov neeg uas ua raws li "tsis noj mov tom qab rau" txoj cai thiab raug kev txom nyem vim nws, xov xwm zoo tos. Nutritionists hais tias: txhawm rau kom tsis txhob ua kom zoo thiab zoo, koj yuav tsum noj 3-4 teev ua ntej yuav mus pw. Qhov ntawd yog, yog tias ib tug neeg mus pw thaum 12 teev tsaus ntuj, uas cuam tshuam nrog nws txoj haujlwm lossis kev ua haujlwm hauv tsev, nws zoo heev rau nws noj hmo thaum 8 lossis 9 teev.

Tsi,Raws li cov kws tshaj lij hais tias, yog tias koj xav kom poob phaus, koj tsis tuaj yeem tshaib plab, tawm hauv nws yam tsis muaj zaub mov ntau tshaj 12 teev. Xws li kev yoo mov tsis tu ncua tuaj yeem ua rau cov txheej txheem inflammatory hauv plab hnyuv thiab stagnation hauv qhov hnyav, thiab qee zaum txawm tias nws ntxiv. Qhov kawg yog vim qhov tseeb tias, thaum tshaib plab ntev, lub cev raug yuam kom siv cov as-ham los ntawm cov leeg. Qhov no txhais tau hais tias thaum zaub mov nkag mus, nws tam sim ntawd hloov mus rau hauv rog.

Ntxiv rau, kev ua txhaum ntawm kev noj zaub mov ua rau qeeb hauv cov metabolism, thiab qhov no cuam tshuam ncaj qha rau seb koj puas tuaj yeem poob phaus lossis tsis tau. Yog li ntawd, nws yog ib qho tseem ceeb heev kom ua raws li kev noj haus thiab nco ntsoov noj hmo - qhov zoo tshaj 3 teev ua ntej yuav mus pw. Nws yuav tsum nco ntsoov tias los ntawm kev noj hmo lig, uas tau tshwm sim raws sijhawm, koj tuaj yeem ua tau zoo dua yog tias nws muaj cov khoom tsis zoo.

kev xaiv noj hmo lig

Tom qab ua haujlwm, qhov chaw noj tshais muaj ib khob kas fes, thiab noj su los ntawm ib lub ncuav nrog tshuaj yej, nws nyuaj rau tsis kam lees koj tus kheej thiab tsis noj cov qos yaj ywm mashed thiab ob peb cutlets rau noj hmo. Tab sis nws yog qhov tseeb xws li cov ntawv qhia zaub mov uas yuav tsis muaj txiaj ntsig zoo rau kev zom zaub mov, vim nws muaj cov hmoov txhuv nplej siab thiab cov protein, uas ua rau tsis zoo ua ke nrog ib leeg. Dab tsi yog qhov zoo tagnrho rau noj hmo? Nutritionists hais tias nws yuav tsum suav tsis pub ntau tshaj 20% ntawm calories txhua hnub.

Koj tuaj yeem noj dab tsi rau noj hmo lig? Lub cev pib qhia nws tus kheej seb cov zaub mov twg nws xav pom ntawm lub phaj. Tab sis ib zaug ntxiv, txhawm rau tswj kev noj qab haus huv, nws yog ib qho tseem ceeb heev uas lawv tsuas muaj txiaj ntsig zoo rau lub cev. Yog li ntawd, yog hais tias koj xav noj ib daim ntawm ib tug loaf nrog butter, nws yog zoo dua los hloov nws nrog tsawg-rog tsev cheese thiab tag nrho cov nplej qhob cij, yog hais tias ib tug nqaij tais, nws yog ntshaw tias nws tsis yog ib tug fatty cutlet, tab sis ib tug noj mov. ib daim ntawm boiled nyuj thiab zaub. Kefir los yog yogurt kuj tseem muaj txiaj ntsig zoo, vim tias cov kab mob lactic acid uas muaj nyob hauv cov khoom siv saib xyuas cov microflora ntawm lub plab thiab ua kom lub plab zoo.

Noj hmo yuav tsum yog lub teeb li sai tau thiab tib lub sijhawm txaus siab heev, tsuas yog ua li no txoj kev pw tsaug zog yuav muaj zog, thiab thaum sawv ntxov yuav muaj lub siab zoo. Txawm li cas los xij, tsis txhob hnov qab tias yog tias koj haus cov roj tsawg kefir tom qab ua haujlwm ib hnub nyuaj, koj tuaj yeem xav noj ib yam khoom noj muaj txiaj ntsig zoo, thiab tom qab ntawd nws yuav nyuaj heev kom tsis kam noj cov qhaub cij nrog hnyuv ntxwm. Qhov zoo tshaj plaws, cov khoom xaiv yuav tsum siv li 2-3 teev kom zom, yog li cov khoom noj hnyav xws li nqaij npuas, hnyuv ntxwm thiab cov kaus poom nqaij yuav tsum raug zam.

Dab tsi yuav noj hmo thaum noj zaub mov

noj hmo lig ntawm kev noj zaub mov yuav tsum muaj calorie tsawg, siab tshaj 350 kcal. Qhov no, ntawm chav kawm, tsis tuaj yeem yog ib qho ntawm cov qhob cij dawb thiab hnyuv ntxwm.

Koj puas noj hmo lig txhua hmo? Yuav noj dab tsi kom poob phaus? Txhawm rau tiv thaiv qhov hnyav nce, nws yog qhov xav tau tias cov pluas noj yav tsaus ntuj muaj cov protein uas yooj yim digestible. Qhov kev xaiv zoo tshaj plaws rau noj hmo yav tsaus ntuj tuaj yeem yog:

• tsev cheese;
• yogurt;
• Kefir nrog cereals.

Raws li txiv hmab txiv ntoo, tsis muaj cov lus teb meej rau cov lus nug seb lawv puas tuaj yeem noj ua ntej mus pw lossis tsis tau. Yog, ib leegNutritionists hais tias cov txiv hmab txiv ntoo qab zib yog ib qho tseem ceeb ntawm fiber ntau rau lub cev, thiab lwm yam yog fructose thiab carbohydrates, uas thaum yav tsaus ntuj tuaj yeem ua rau lub cev rog.

Qhov loj me ntawm kev noj zaub mov noj yuav tsum tsis pub ntau tshaj 250 g, uas yog, haum rau hauv ib khob. Lawm, pluas mov yuav tsum ua kom tiav 3 teev ua ntej yuav pw tsaug zog, kom cov zaub mov tuaj yeem zom tag nrho thiab tsis ua rau muaj kev ntxhov siab hauv plab.

Yog tsev cheese lossis cov ntses boil tsis haum koj, koj tuaj yeem ua noj, piv txwv li:

• taub dag stew;
• stewed qaib nrog nceb;
• nqaij qaib nyias nrog dib;
• tsis yog txwv tsis pub haus tshuaj yej, cocoa lossis kas fes - qhov tseem ceeb yog cov qab zib lossis lwm yam qab zib tsis ntxiv rau lawv.

noj hmo tom qab ua haujlwm

Ntau zaus, kev cob qhia xaus tom qab rau rau, raws li kev tawm dag zog lossis gyms feem ntau tuaj xyuas los ntawm cov neeg tom qab ua haujlwm. Yog tias lub hom phiaj ntawm kev cob qhia yog kom poob phaus, nws raug nquahu kom tsis txhob noj dab tsi rau ob teev tom qab kev tawm dag zog lub cev, vim lub cev siv lub cev rog kom rov muaj zog.

Thiab txhawm rau kom tsis txhob muaj kev tshaib kev nqhis thaum yav tsaus ntuj, nws yog qhov zoo tshaj kom noj khoom txom ncauj ua ntej kev cob qhia (zaub mov yuav tsum noj 1.5 teev ua ntej). Nws yog ntshaw tias cov no yog qhov chaw ntawm carbohydrates:

• txiv hmab txiv ntoo nrog tsev cheese;
• porridge nrog me zaub roj;
• txiv hmab txiv ntoo thiab zaub zaub;
• khob noom cookie los yog crispbread.

HavNws yog qhov zoo dua tsis txhob noj cov khoom noj xws li meatballs lossis hnyuv ntxwm qhaub cij, vim qhov hnyav lawv ua rau hauv plab yuav ua rau txo qis kev ua haujlwm zoo. Tsis tas li ntawd, koj yuav tsum tsis txhob noj cov ncuav thiab lwm yam khoom noj uas muaj calorie ntau ntau.

Tom qab los tsev, ob teev tom qab, koj yuav tsum tau noj khoom txom ncauj me ntsis. Txawm li cas los xij, noj hmo lig tom qab kev tawm dag zog yuav tsum yog lub teeb heev. Yog li, koj tuaj yeem noj cov mis nyuj fermented - tsev cheese, yogurt lossis kefir - tab sis ib txwm muaj calorie tsawg. Mus pw nrog kev tshaib plab tsis pom zoo, txwv tsis pub pw tsaug zog yuav so thiab lub cev yuav tsis muaj sijhawm rov zoo.

noj hmo nyob ntawm hom kev ua haujlwm

Nws tshwm sim tias cov poj niam, ua kom poob phaus, cob qhia nyuaj, tab sis tseem ua tsis tiav qhov lawv xav tau. Vim li cas qhov no tshwm sim? Txhawm rau pib, koj yuav tsum txiav txim siab kom raug lub hom phiaj ntawm kev ua si lub cev. Tom qab tag nrho, muaj cov uas pab txhawb kev loj hlob ntawm cov leeg nqaij, thiab muaj cov uas tsuas yog tsom rau kev poob phaus.

Lub luag haujlwm ntawm noj hmo rau thawj zaug yog qhov tseem ceeb, vim tias yog tias koj xav tsim cov leeg nqaij, nws yog qhov zoo tshaj plaws noj hauv thawj 20 feeb tom qab tawm hauv lub gym, thiab cov no yuav tsum yog cov zaub mov muaj protein (qe, nqaij., tsev cheese). Thaum noj hauv txoj kev no, qhov hnyav poob tsis tuaj yeem pom, vim tias cov rog rog yuav raug hloov los ntawm cov leeg, uas hnyav dua.

Yog tias koj qhov kev tawm dag zog tag nrho txog kev poob phaus thiab koj noj hmo muaj tag nrho cov zaub thiab cov khoom noj muaj roj tsawg lossis cov nqaij, qhov hnyav yuav tsis ntev tom ntej.

puas tsim nyoghla noj hmo

Cov poj niam feem ntau nrhiav tau lub cev zoo nkauj tsis nyiam noj txhua. Es tsis txhob noj hmo, lawv tuaj yeem haus tshuaj yej lossis, qhov phem tshaj, kefir. Puas yog kev hloov noj hmo muaj txiaj ntsig thiab yuav ua li cas thaum lub cev tshaib plab?

Cov kws tshawb fawb hais tias qhov kev tshem tawm noj hmo, hauv txoj cai, tsis yog qhov txaus ntshai, qhov tseem ceeb tshaj plaws yog lub sijhawm nruab nrab ntawm cov pluas noj yuav tsum tsis pub tshaj 12 teev. Yog tias pluas tshais tuaj tom qab 13-14 teev tom qab noj mov kawg, cov metabolism yuav qeeb thiab, ntxiv rau, cov teeb meem digestive tuaj yeem tshwm sim.

Cov neeg uas poob phaus yuav tsum nco ntsoov tias noj hmo tuaj yeem tsim kev puas tsuaj yog tias ib tus neeg noj cov zaub mov muaj calorie ntau, tab sis yog tias noj 100 g ntawm tsev cheese, qhov no tsuas yog muaj txiaj ntsig zoo rau lub cev.

noj noj hmo: puas phem tiag tiag?

Txawm hais tias tus neeg noj zaub mov los tsis yog, nws yuav tsum nco ntsoov tias muaj kev phom sij loj heev los ntawm kev noj hmo lig. Qhov no tshwm sim thaum nws dhau los ua ntau ntau thiab txaus siab, piv txwv li, tom qab noj hmo. Muaj tseeb tiag, yog tias nws tas peb teev ua ntej yuav mus pw, tsis muaj dab tsi txaus ntshai yuav tshwm sim.

Tab sis thaum tom qab noj mov no koj tsaug zog tam sim ntawd, tag nrho cov txheej txheem hauv lub cev yuav qeeb, suav nrog cov txheej txheem ntawm kev zom zaub mov. Yog li ntawd, cov zaub mov yuav linger nyob rau hauv lub plab, ncab nws. Ntxiv mus, cov as-ham tseem yuav nyob hauv nws, thiab cov khoom lwj yuav nkag mus rau hauv cov hlab ntsha, ua rau lub cev lom. Raws li qhov tshwm sim, thaum sawv ntxov tus neeg yuav hnov mob, txawm tias muaj kev lom zem.

Yuav tsum nco ntsoov tias yav tsaus ntujCov tshuaj insulin tshwj xeeb tshaj yog ua haujlwm, yog li txhua yam noj ua ntej yuav mus pw yuav rog, thiab qhov no tsis yog tsuas yog kev hem thawj ntawm qhov hnyav dhau, tab sis kuj tseem muaj teeb meem nrog cov hlab plawv thiab endocrine systems.

Cov Cai Tseem Ceeb rau Noj hmo lig

Yuav kom muaj lub siab zoo thiab zoo, noj hmo yuav tsum ua raws li cov cai hauv qab no:

1. Noj tsawg kawg peb teev ua ntej yuav mus pw.
2. Tom qab noj mov, tsis txhob maj maj mus pw tam sim ntawd ntawm lub rooj zaum, vim tias lub cev ua haujlwm yuav tsum tau ua kom tag nrho cov khoom noj.
3. Yuav tsum sawv ntawm rooj mov me ntsis.
4. Kev pab yuav tsum tsis txhob loj dua ib khob.
5. noj hmo yuav tsum kaj, yog li ntawd nws zoo dua kom noj su hearty.

Yuav ua li cas yog tias nws yog lub sijhawm noj hmo thiab koj tsis xav noj

Qhov no feem ntau tshwm sim thaum noj mov dhau los lossis tus neeg tsuas noj ntau tshaj qhov xav tau. Nrog peb pluas noj ib hnub, noj hmo yuav tsum suav txog 25% ntawm cov khoom noj txhua hnub, noj tshais - 35%, pluas su - 40%. Txawm li cas los xij, yog li ntawd tom qab thaum pw tsaug zog koj tsis raug kev tshaib kev nqhis, koj yuav tsum ua kom koj tus kheej ua kom qis calorie smoothie.

Nws tuaj yeem tsim los ntawm cov khoom siv mis nyuj fermented, zaub thiab txiv hmab txiv ntoo siv lub tshuab. Yog li, koj tuaj yeem ua ke tsev cheese, mis nyuj thiab apricots los yog txiv tsawb, strawberries thiab tsev cheese. Txhawm rau kom cov dej cawv sib dua thiab txias dua, uas yog qhov tseem ceeb thaum lub caij sov, koj tuaj yeem ntxiv dej khov rau nws.

Yuav tsis noj hmo

Ntau tus neeg tshaib plab thaum hmo ntuj, thiab txawm tias tom qab noj hmo, txhais tes mus txog rau lub tub yees. Nyob rau hauv xws li mob, nws yog qhov zoo tshaj plaws los haus cov tshuaj ntsuab tshuaj yej nrog txiv qaub, nyiam dua kub, raws li nws tsim lub illusion ntawm satiety.

Kev cuam tshuam los ntawm kev xav txog zaub mov thiab da dej kub, uas tuaj yeem so ntau heev kom koj xav pw tom qab nws. Txhuam koj cov hniav thaum hmo ntuj nrog cov tshuaj txhuam hniav mint kuj pab.