Pluas tshais noj qab nyob zoo yog dab tsi? Dab tsi yog qhov zoo tshaj plaws noj thaum sawv ntxov?

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

Kuv yuav tsum noj tshais? Ntau tus kws tshaj lij tau sib cav txog qhov no tau ntev. Ib txhia ntseeg hais tias tsis muaj, vim cov neeg thaum ub tsis noj mov thaum sawv ntxov, thiab tseem xav tau zaub mov. Yog li ntawd, ib tug neeg txij thaum ub tau teem caij rau sawv ntxov tshaib plab.

Tab sis ntau tus kws qhia noj zaub mov paub tseeb tias pluas tshais yog qhov tseem ceeb. Txawm hais tias tsis muaj lub siab xav noj thaum sawv ntxov, dhau sij hawm lub cev yuav tau siv rau nws. Coob leej neeg txaus siab rau yam kev noj tshais twg yog qhov zoo tshaj plaws. Kab lus yuav tham txog qhov yuav tsum tau noj mov thaum sawv ntxov thiab nws ntau yam.

Vim li cas pluas tshais tseem ceeb

Thaum pw tsaug zog, tib neeg lub cev siv feem ntau ntawm cov carbohydrates khaws cia hauv daim siab. Lawv ua lub luag haujlwm tseem ceeb hauv kev tswj cov ntshav qab zib kom zoo. Yog tias koj hla pluas tshais, lub cev yuav xa ib qho teeb meem tam sim ntawd rau lub hlwb. Raws li qhov tshwm sim, hnub tuaj yeem ua tsis zoo. Yog li ntawd, ib tug neeg yuav pub noj su ntau dhau los yog xav noj txhua hnub.

Cov kws tshawb fawb feem ntau muaj kev xav tsis sib haum xeeb. Cov neeg uas tsis hla pluas tshais muaj lub sijhawm yooj yim dua tswj lawv qhov hnyav.

Ntau tus neeg xav paub tias pluas tshais yog qhov zoo tshaj plaws rau kev poob phaus. Muaj ntau txoj kev xaiv rau pluas tshais. Lawv muaj cov txiaj ntsig kev noj qab haus huv hauv qab no:

1. Txhim kho cov metabolism thiab pib lub plab zom mov. Yog tias koj tsis kam noj tshais txhua hnub, qhov no yuav txo qis cov txheej txheem metabolic, uas ua rau tib neeg noj qab nyob zoo. Ntawm lwm yam, qhov hnyav hnyav tuaj yeem tshwm sim. Yog li ntawd, noj tshais tseem ceeb tshwj xeeb tshaj yog thaum poob phaus.
2. Chaw lub zog rau tag nrho ib hnub, txhawb kev xav thiab txhim kho kev ua haujlwm.
3. khoom noj kom raug thiab sib npaug tuaj yeem ntxuav lub cev sai. Vim li no, daim tawv nqaij thiab plaub hau yuav txhim kho lawv tus mob.
4. Yog tias koj tsis noj tshais tas li, lub cev yuav muaj kev ntxhov siab, uas tuaj yeem ua rau kev laus ntxov ntxov. Thiab yog tias koj noj thaum sawv ntxov, koj tuaj yeem ua tiav lub cev muaj zog.

Qhov xaus uas qhia nws tus kheej: yog tias koj xav kom muaj lub cev zoo, ces koj yuav tsum noj. Tab sis, ntawm chav kawm, tsis yog txhua yam zaub mov, tab sis tsuas yog cov noj qab haus huv kom poob phaus.

pluas tshais noj qab nyob zoo yog dab tsi

Txoj kev poob phaus feem ntau muaj ib qho tshwj xeeb. Tag nrho cov ntawm lawv muab cov zaub mov nruab nrab thiab siab-calorie ua noj tshais hearty. Nws tsis tshua pom kev noj zaub mov uas tsis suav nrog zaub mov thaum sawv ntxov.

Tsis noj tshais yog txoj hmoo ntawm kev noj zaub mov nruj nkaus xwb uas yog tsom rau kev poob phaus yam tsis xav txog poj niam lub cev.

Cov kws tshaj lij hauv kev noj zaub mov kom raug tawm tsam qhov kev sim no, tab sis qhia kom ua raws li kev noj zaub mov zoo. Tau ua noj hauv tsevnoj qab nyob zoo thiab qab heev.

Yog li, pluas tshais rau poob phaus yuav tsum yog:

• txaus siab, tab sis "hnyav" rau lub plab zom mov;
• nrawm npaj;
• muaj cov vitamins thiab minerals kom raug;
• ua los ntawm cov khoom ntuj;
• delicious.

Cov kev cai noj tshais no yog tus qauv. Txawm hais tias qhov nyuaj ntawm cov ntsiab lus saum toj no, nws tsis yooj yim rau kev noj zaub mov kom raug.

Yog vim li cas tsis noj tshais

Ntau tus neeg uas poob phaus paub tias pluas tshais yog qhov tseem ceeb rau lub cev. Lawv feem ntau nug dab tsi yog pluas tshais noj qab nyob zoo.

Muaj tseeb, qee zaum lawv tseem nco nws, uas yog vim muaj cov hauv qab no:

1. Tsis tshaib plab. Hauv qhov no, koj tuaj yeem haus ib khob dej sov nrog 2 tbsp. diav txiv qaub kua txiv 30 feeb ua ntej noj tshais.
2. Tsis muaj sijhawm los npaj zaub mov. Hauv qhov no, kev noj tshais yooj yim thiab noj qab haus huv yog xav tau. Lawv yuav tsum tau noj maj mam kom tsis txhob muaj qhov hnyav hauv plab.

Tsis muaj tus cwj pwm - noj tshais. Qhov no feem ntau tshwm sim vim qhov tseeb tias ib tug neeg noj hmo tsaus ntuj. Nws yog qhov zoo tshaj rau koj tus kheej mus rau lwm txoj cai, vim tias noj ua ntej pw tsis pom zoo. Tus cwj pwm tshiab tuaj yeem siv sijhawm 21-40 hnub los txhim kho.

Khoom noj kom tsis txhob

Ntau tus neeg xav paub tias pluas tshais twg yog qhov tseem ceeb tshaj plaws. Nws yog ib qho tseem ceeb tsis tsuas yog xaiv cov khoom tsim nyog, tab sis kuj yog cov los ntawm qhov twgtsis kam.

khoom noj qab zib yuav tsum tsis txhob hloov los ntawm ib khob kas fes. Nws ua mob rau lub paj hlwb thiab lub cev tag nrho.

Yog tias koj mob taub hau yam tsis muaj kas fes thaum nruab hnub, koj tuaj yeem haus cov tshuaj yej qhiav kom tshem tawm qhov tsis xis nyob. Tom qab tag nrho, nws yog ib qho yooj yim los npaj. Ntxiv tws Ginger paus rau dej kub. Thaum xub thawj, cov tshuaj yej no yuav tsis zoo li qab heev, tab sis dhau sijhawm koj tuaj yeem siv tau.

Thaum sawv ntxov, tsis txhob haus kas fes, koj tuaj yeem haus chicory. Nws yuav muaj txiaj ntsig zoo rau lub paj hlwb thiab lub cev tag nrho, thiab tseem yuav pab kom poob phaus.

Nws yog ib qho tseem ceeb uas yuav tsum tsis suav cov khoom hauv qab no los ntawm cov ntawv qhia: yuav cov kua txiv hmab txiv ntoo, khoom qab zib, kib, haus luam yeeb thiab rog, hnyuv ntxwm, chips, chocolate.

Zoo siab tias txhua yam zaub mov yuav npaj los ntawm tus kheej.

khoom noj kom raug thiab sib npaug

Ntau tus neeg nug cov kws qhia zaub mov noj dab tsi yog pluas tshais noj qab nyob zoo rau lub cev. Txhawm rau kom nws coj tau cov txiaj ntsig zoo rau lub cev xwb, nws yog qhov yuav tsum tau xaiv cov khoom tsim nyog. Tsis tas li ntawd, txhua txhua sawv ntxov ua ntej noj tshais, koj yuav tsum haus ib khob dej sov. Qhov no yuav txhim kho txoj kev zom zaub mov, yog li koj tuaj yeem txav mus rau noj tshais loj.

tuaj yeem suav nrog hauv cov ntawv qhia 1 tsp. zib mu. Nws tuaj yeem ntxiv rau tshuaj yej, porridge, txiv hmab txiv ntoo nyias. Tom qab tag nrho, zib ntab muaj ntau yam tseem ceeb.

Noj tshais yuav tsum suav nrog 300-400 kcal. Yog tias pluas mov qis, ces 300-350.

Thaum sawv ntxov, koj tuaj yeem xaiv cov carbohydrates. Nws tuaj yeem yog zaub tsis muaj hmoov txhuv nplej siab lossis txiv hmab txiv ntoo, cereals.

Nws yog ib qho tseem ceeb uas cov ntawv qhia zaub mov suav nrogcov proteins. Lawv muaj nyob rau hauv cov zaub mov nram qab no: qe, txiv ntseej, khoom noj siv mis, Cov rog yuav tsum suav nrog hauv pluas tshais, tab sis tsuas yog cov uas yog. Cov no yog cov roj txiv roj, avocados, txiv ntseej, thiab lwm yam.

Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.

Hais txog kev noj zaub mov kom raug, peb yuav tsum tsis txhob hnov qab txog ntau yam cereals. Tom qab tag nrho, lawv tuaj yeem nqa cov txiaj ntsig tshwj xeeb rau lub cev.

Ntau tus xav paub seb hom porridge yog qhov zoo tshaj plaws rau pluas tshais. Ib qho zoo tshaj plaws yog oatmeal. Nov yog ib qho kev xaiv noj tshais zoo tshaj plaws.

Oatmeal muaj ntau cov as-ham uas yuav pab ua kom koj lub plab zom mov ua haujlwm zoo. Ua tsaug rau porridge, zaub mov hnyav tuaj yeem zom tau. Cov txiv hmab txiv ntoo qhuav thiab txiv ntoo tuaj yeem ntxiv rau oatmeal.

Qhov thib ob yog nyob ntawm buckwheat. Nws muaj cov carbohydrates thiab ib qho me me ntawm cov protein. Koj tuaj yeem noj buckwheat nrog mis nyuj.

Koj tuaj yeem faib cov ntawv qhia zaub mov nrog lwm cov cereals. Qhov tseem ceeb tshaj plaws suav nrog mov nplej, pob kws grits, thiab lwm yam.

Qab zib yuav tsum tsis txhob ntxiv rau cov pluas noj, tab sis nws yog qhov zoo tshaj los hloov cov txiv hmab txiv ntoo qab zib.

Tib neeg tab tom xav tias cov zaub mov noj tshais twg yog qhov noj qab haus huv tshaj plaws. Koj tuaj yeem noj tshais cereals, muesli (ib qho sib xyaw ntawm cov nplej thiab cov khoom ntxiv), lossis cov khoom noj tshwj xeeb.

Nutritionists tsis qhia kom koom nrog noj tshais cereals. Txawm tias muaj tseeb tias manufacturers tshaj tawm lawv li cov khoom noj qab haus huv, lawv tsis yog. Rau kev cia mus ntev, muaj ntau yam tshuaj tua kab mob ntxiv rau lawv.

Ntaus

Ntau tus neegnug cov kws qhia noj zaub mov seb pluas tshais twg yog qhov tseem ceeb tshaj plaws. Feem ntau, cov kws paub txog khoom noj khoom haus qhia txog kev noj zaub mov thaum sawv ntxov: tsis muaj rog fermented ci mis nyuj, kefir, sourdough, yogurt, tsev cheese. Nov yog cov npe me me ntawm cov khoom noj siv mis kom suav nrog hauv koj cov zaub mov noj tshais.

Ib qho piv txwv classic yog tsev cheese nrog txiv hmab txiv ntoo. Cov pluas tshais zoo li no yog cov khoom lag luam zoo tshaj plaws ntawm cov protein thiab cov vitamins. Ntxiv mus, fermented mis nyuj cov khoom muaj txiaj ntsig zoo rau kev zom zaub mov.

Salads

Thaum tib neeg nug tias pluas tshais noj zoo tshaj plaws, lawv xav noj zaub xam lav. Muaj ntau hom zaub mov nram qab no:

1. txiv hmab txiv ntoo. Cov pluas tshais zoo li no tuaj yeem txhim kho kev xav thiab ua kom lub cev muaj txiaj ntsig zoo.
2. Zaub xam lav. Muab lub cev nrog cov hlwb thiab txhim kho kev xav.
3. Salad mix. Lawv tau npaj nrog qhov sib ntxiv ntawm ntau yam khoom. Xws li cov noob, txiv ntseej, cheese, thiab lwm yam.

Salads siv rau pluas tshais tuaj yeem ua ke nrog cov zaub mov muaj protein. Zaub - nrog ntses los yog crumbly cereals.

Cocktails & Smoothies

Shakes and smoothies yog ib qho ntawm cov nyiam noj tshais thiab noj qab nyob zoo. Lawv muaj ntau qhov zoo:

• Lawv saj zoo heev.
• Tsawg calorie thiab yooj yim npaj.
• Muaj qhov ntxim nyiam.
• Muab sijhawm rau koj kom tau txais cov vitamins thiab minerals tsim nyog rau pluas tshais.
• Koj tuaj yeem sib tov tshaj plawsntau yam khoom: txiv hmab txiv ntoo, zaub, cereals, tsev cheese, oatmeal.

Dab tsi tuaj yeem noj qab haus huv dua li cov zaub, txiv hmab txiv ntoo, thiab lwm yam. nplawm hauv rab? Koj tuaj yeem nqa cov tais no mus ua haujlwm.

Noj tshais noj qab nyob zoo yuav them koj lub zog thiab lub siab zoo rau tag nrho ib hnub. Tsis tas li ntawd, nws yuav pab ua kom cov metabolism sai thiab muaj txiaj ntsig zoo rau lub plab zom mov. Muaj ntau ntau yam zaub mov noj qab haus huv, yog li koj tuaj yeem xaiv ib qho ntawm lawv raws li koj tus kheej nyiam. Qhov no tsuas yog ua rau lub cev zoo xwb.