Yam noj dab tsi yav tsaus ntuj: cov zaub mov xaiv. Ua dab tsi rau noj hmo

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

Peb txhua tus paub tias noj hmo tsis zoo. Tab sis tsis yog peb txhua tus tuaj yeem ua raws li txoj cai no. Nws yog txhua yam nyuaj dua nyob rau niaj hnub atherosclerosis ntawm lub neej kom haum thiab saib xyuas koj cov zaub mov. Ib tug neeg niaj hnub siv tag nrho ib hnub hauv kev txav mus los, ntawm kev ua haujlwm, hauv kev tsheb ciav hlau. Mus txog tsev thaum yav tsaus ntuj, nws pib cheb txhua yam uas nws ob lub qhov muag pom los ntawm cov txee ntawm lub tub yees.

Yog li ntawd, lo lus nug ntawm yuav noj dab tsi thaum yav tsaus ntuj yog qhov tseem ceeb rau peb txhua tus. Ntxiv mus, txoj cai tsis hais "tsis txhob noj tom qab rau" tsuas yog tsis ua haujlwm. Thiab cov neeg uas xav txog lawv lub cev thiab ntseeg hais tias nws yog qhov zoo dua los noj tsis muaj dab tsi ntau dua li ua rau lawv lub plab, ua rau lawv lub cev tsis txaus, thiab, raws li txoj cai, ua rau tsis muaj peev xwm vim tsis muaj cov ntsiab lus tseem ceeb.

Nyob rau hauv tsab xov xwm peb yuav sim xyuas seb yuav noj dab tsi thaum yav tsaus ntuj, thiaj li tsis ua kom zoo dua, tab sis tib lub sijhawm saturate lub cev nrog cov khoom tsim nyog. Nws yog ib qho tseem ceeb uas yuav tau xav txog tias kev noj zaub mov rau poj niam, txiv neej thiab menyuam yaus txawv me ntsis.

Rau lossis tawm tsam lig noj hmo

Ua ntej hais txog dab tsiua noj hmo, nws yog ib qho tseem ceeb los txiav txim siab lub sijhawm zoo rau kev noj zaub mov zaum kawg. Nws kuj nyob ntawm seb koj noj li cas hauv ib hnub.

Hnub no, cov kev txwv tsis yog categorical. Tsis tas yuav muaj sijhawm noj mov zaum kawg thaum 6 teev tsaus ntuj yog tias koj ua haujlwm thiab mus pw thaum 12 teev sawv ntxov. Peb lub cev yuav tsum tau txais khoom noj txhua hnub ntawm lub sijhawm tsis tu ncua. Txwv tsis pub, txawm peb xav tau npaum li cas los, ib tug neeg yuav tshaib plab hmo ntuj thiab mus rau lub tub yees.

Yog li, lub sijhawm zoo tshaj plaws rau pluas noj kawg yog tsawg kawg 2 teev ua ntej yuav mus pw. Qhov siab tshaj plaws yog 4 teev. Qhov no tsuas yog txaus rau cov zaub mov kom digested. Tom qab tag nrho, yog tias peb tsaug zog tag nrho lub plab, peb sawv ntxov nkees, vim hais tias tag nrho hmo ntuj peb lub cev tsis so, siv tag nrho nws lub zog rau kev zom zaub mov.

noj calorie txhua hnub

Noj hmo yog suav tias yog ib qho ntawm cov zaub mov tseem ceeb. Tab sis nws yuav tsum muaj tsawg kawg ntawm calories los ntawm kev noj txhua hnub, uas rau ib tug poj niam yog 1800 calories, rau txiv neej - 2200.

Yog li ntawd, thaum teb cov lus nug txog dab tsi koj tuaj yeem noj thaum yav tsaus ntuj, nws tseem ceeb heev uas yuav tsum xav txog tias cov zaub mov muaj roj tsawg. Kev ua zaub mov kuj tseem ceeb. Thaum tsaus ntuj, nws tsis xav noj zaub mov kib, nws yog qhov zoo dua rau boil, stew lossis steam zaub mov.

Thiab yog nyob rau hauv lub neej niaj hnub no tsis tuaj yeem ua raws li kev ua haujlwm niaj hnub, ces nws tsuas yog tsim nyog ua raws li cov cai ntawm kev noj qab haus huv.

Txoj cai noj hmo yav tsaus ntuj

Ua ntejtham txog dab tsi ua noj hmo, xav txog cov cai yooj yim noj hmo.

Pib nrog, peb txhua tus yuav tsum paub txog ib qho yooj yim - ib tus neeg tswj tsis tau txoj haujlwm ntawm nws lub moos lom neeg. Nws txhais li cas? Tom qab tag nrho, peb tsis tuaj yeem cuam tshuam lub plawv dhia, lub suab ntawm kev ua pa. Tsis tas li ntawd, peb tsis tuaj yeem tswj hwm kev ua haujlwm ntawm lub plab zom mov. Peb tsuas pab tau nws xwb.

Ntxiv rau qhov tseeb tias lub cev yuav tsum tsis txhob ntim khoom noj ua ntej pw, nws tseem yuav tsum tsis txhob tshaib plab. Qhov no ua rau muaj qhov tseeb tias thaum hmo ntuj nws pib zom nws cov rog, yog li ua kom qaug zog. Txhua yam yuav tsum nyob rau hauv moderation. Qhov no kuj siv tau rau peb cov zaub mov. Nws yog ib qho tseem ceeb kom nrhiav tau tus "golden txhais tau tias".

Yuav tsum tau coj mus rau hauv tus account xws li cov txheej txheem raws li qeb hnub nyoog. Tom qab tag nrho, lub cev ntawm tus neeg laus xav tau cov carbohydrates tsawg dua li tus menyuam lossis tus menyuam lub cev.

Yuav noj dab tsi yav tsaus ntuj rau tus neeg laus

Nws yog ib qho tseem ceeb kom nkag siab tias noj hmo lig tsis yog qhov kev xaiv zoo tshaj plaws rau cov neeg noj zaub mov. Ua tib zoo ua tib zoo saib xyuas lawv cov zaub mov rau cov neeg mob ntshav qab zib lossis kab mob siab. Nyob rau hauv cov ntaub ntawv no, nws yog ib qho tsim nyog yuav tau coj mus rau hauv tus account qhov Performance index uas ib yam khoom muaj. Tus nqi ntawm kev zom zaub mov los ntawm lub cev nyob ntawm nws.

Cov khoom noj uas muaj qhov ntsuas qis yog qhov zoo rau ib hmo lossis yav tsaus ntuj khoom noj txom ncauj. Lawv yuav tsum muaj tsawg kawg ntawm cov carbohydrates thiab cov rog thiab cov fiber ntau thiab cov vitamins.

Yog li, tus neeg laus noj dab tsi thaum yav tsaus ntuj:

• Txhua yam khoom siv mis muaj roj tsawg. Cov calcium uas lawv muaj pab txo kev ntxhov siab, thaum cov protein tsim cov hlwb thiab cov ntaub so ntswg.
• zaub. Lawv yog qhov zoo tshaj plaws steamed, stewed los yog grilled yam tsis ntxiv cov roj zaub. Rau noj hmo, stewed txiv lws suav, eggplant, tswb peppers yog zoo meej. Lawv muaj cov tshuaj uas pab tshem tawm cov co toxins hauv lub cev thiab ua rau cov txheej txheem laus, tab sis tsis yog txhua yam zaub tuaj yeem noj thaum yav tsaus ntuj. Cov qos yaj ywm qab zib thiab qos yaj ywm rau noj hmo zoo dua tsis txhob noj. Koj tuaj yeem noj lawv qee zaus thaum yav tsaus ntuj.
• Seafood. Yuav tsum muab tso rau hauv cov ntawv qhia zaub mov rau cov neeg laus thiab menyuam yaus. Protein, uas pom muaj nyob rau hauv ntau cov ntses, yog yooj yim absorbed los ntawm lub cev, thaum tsis overloading nws thaum hmo ntuj.

• Fiber. Nws yog qhov zoo dua los siv nws hauv nws daim ntawv ntshiab, ncuav ib tablespoon nrog ib khob ntawm boiled dej. Tau kawg, cov zaub mov zoo li txiv tsawb muaj fiber ntau, tab sis lawv kuj muaj cov piam thaj, uas ua rau muaj kev phom sij rau lub cev thaum noj ua ntej pw.
• Tsiaj protein. Feem ntau nws pom nyob rau hauv nqaij qaib fillet. Tib lub sijhawm, cov roj tsawg tsawg, tsis zoo li nqaij npuas lossis yaj.
• Steamed qaib fillet nrog zaub yog ib qho kev xaiv zoo rau noj hmo.
• txiv hmab txiv ntoo qhuav. Lawv tuaj yeem noj tsuas yog hauv cov ntim me me, pre-filled nrog dej. Lawv muaj cov piam thaj ntau txaus. Cov neeg noj zaub mov yuav tsum tsis txhob suav cov txiv hmab txiv ntoo qhuav hauv lawv cov zaub mov.
• Nqaij qaib los yog qe quail. Nws zoo noj lawvsawv ntxov thiab yav tsaus ntuj. Tab sis thaum tav su, nws yog qhov zoo tshaj plaws noj cov protein.

Peb tau txiav txim siab deb ntawm tag nrho cov npe ntawm cov khoom uas koj tuaj yeem noj hmo. Tab sis koj tuaj yeem tsim rau ntawm lawv thiab kwv yees kwv yees qhov seem. Kev xaiv ntawm cov khoom uas koj tuaj yeem ua noj rau noj hmo yog qhov loj heev.

khoom rau yav tsaus ntuj rau menyuam yaus

Oddly txaus, cov menyuam yaus kuj muaj lawv tus kheej txwv kev noj haus. Txawm hais tias peb tau siv los ua noj cov menyuam yaus rog thiab muaj calorie ntau ntau, qhov no tsis txhais tau tias lawv lub cev tuaj yeem tiv taus qhov hnyav li no. Tom qab tag nrho, ntau tus niam txiv ntshai tias tus menyuam yuav poob phaus. Thiab rau qee qhov laj thawj, tsis muaj leej twg ntshai ntawm qhov tseeb tias vim tias cov khoom noj tam sim no, feem pua ntawm cov menyuam yaus rog rog tau loj hlob. Thiab qhov phem tshaj plaws yog cov niam txiv, pom lawv tus menyuam rog li cas, categorically pom lawv tus kheej ua ib yam dab tsi txog nws. Zoo li, nws yuav loj hlob thiab txhua yam yuav zoo, tab sis qhov no nyob deb ntawm rooj plaub. Cov txheej txheem ntawm kev rog, pib thaum muaj hnub nyoog me me, tsuas yog ua rau ntau xyoo dhau los, uas ua rau muaj ntau yam kab mob loj uas twb dhau los lawm.

Yuav ua li cas noj hmo rau me nyuam

Ntau leej niam vim qee yam ntseeg tias porridge thaum hmo ntuj yog yam uas nws tus menyuam xav tau. Alas, qhov no tsis yog li ntawd. Porridge - carbohydrates uas tsis tuaj yeem noj thaum tav su rau tus neeg laus, tsis hais tus menyuam.

Tsis txhob hnov qab tias cov menyuam yaus uas mus kawm qib kindergarten tsis tu ncua tau txais zaub mov sib npaug rau hnub ntawd. Rau noj hmo, nws yog qhov zoo los muab qee cov kua mis qaub. Nws tuaj yeem yog yogurt, mis nyuj khov lossis mis nyuj. Milkshake yuav zoo heev.

Tsiib qho zaub xam lav ntawm cov zaub tshiab los yog txiv hmab txiv ntoo yog pab tau. Koj tuaj yeem muab cov kua txiv hmab txiv ntoo tshiab.

Nws yog qhov tsis xav muab nqaij rau tus menyuam hauv txhua daim ntawv. Nws tuaj yeem ua rau mob plab lossis raws plab, nrog rau mob pw tsaug zog.

Koj tuaj yeem suav nrog zaub puree, tsev cheese casserole, ci txiv hmab txiv ntoo lossis tsev cheese nrog txiv hmab txiv ntoo hauv tus menyuam noj. Yog tias koj tus menyuam zam cov khoom siv mis nyuj zoo, qhia nws kom haus ib khob mis nyuj sov nrog zib ntab ua ntej pw. Qhov no yuav ua kom lub paj hlwb ua kom zoo thiab pab rov qab lub zog uas tsis muaj zog thaum nruab hnub.

khoom noj khoom haus

Wrong myth - "yog kuv cev xeeb tub, kuv noj tau ntawm plab." Qhov no tsis yog tsuas yog teeb meem xwb, tab sis qee zaum txaus ntshai. Tom qab tag nrho, qhov ntau tus poj niam rov zoo, ntau lub fetus loj hlob. Thiab qhov no yog teeb meem rau niam thiab nws tus menyuam.

khoom noj kom zoo thiab noj qab nyob zoo ntawm tus poj niam cev xeeb tub yog tus yuam sij rau kev noj qab haus huv ntawm niam thiab menyuam.

Ib tug poj niam yuav tsum noj tsawg kawg tsib zaug ib hnub twg. Raws li, nws yuav noj ob hmo.

Nws tseem tsim nyog xav txog cov khoom noj tsis haum rau tus poj niam lub cev thaum cev xeeb tub. Thaum lub sij hawm no nws yog heev picky. Xav txog cov npe ntawm cov khoom siv yooj yim.

Yog li, dab tsi yog qhov zoo tshaj plaws noj mov rau tus poj niam cev xeeb tub thaum yav tsaus ntuj:

Boiled egg paired with fresh zaub nyias. Koj muaj peev xwm ncuav kua txiv uas tsis yog-acidic

• Vinaigret thiab tshuaj yej dub. Siv tshiab es tsis txhob pickles hauv zaub xam lav.
• Daim dubqhob cij, steamed ntses, dub tshuaj yej nrog txiv qaub.

Cov poj niam uas mob edema tsis pom zoo kom haus dej ntau. Nws tseem yog ib qho tsim nyog kom txo qis cov ntsev. Qhov tseem ceeb yuav tsum yog zaub zaub xam lav, tshuaj ntsuab thiab kua txiv qaub. Hloov cov tsiaj rog nrog zaub rog. Nws tuaj yeem yog sesame lossis taub taub.

noj hmo rau cov uas poob phaus

Ntau cov tub ntxhais hluas ua lub neej nquag. Lawv sim siv lawv lub sijhawm dawb hauv gyms, gyms thiab lwm qhov chaw uas koj tuaj yeem nruj koj lub cev. Ntxiv rau, cov ntxhais sim ua raws li kev noj haus, tab sis tib lub sijhawm lawv tuaj yeem tsis muaj zaub mov tsis tu ncua thiab tau txais cov ntsiab lus tsis tshua muaj txiaj ntsig.

Thaum xaiv cov khoom, nws yog ib qho tseem ceeb uas yuav tau xav txog lawv cov kev sib raug zoo thiab kev zom zaub mov. Tib lub sijhawm, rau cov neeg ncaws pob thiab cov neeg uas muaj lub hom phiaj poob phaus, kev noj zaub mov yuav tsum tau ua ib tus zuj zus.

Cia peb xav txog dab tsi noj yav tsaus ntuj kom tsis txhob zoo dua:

• Banana. Yog hais tias xws li ib tug high-calorie khoom tsis haum rau thawj qeb ntawm cov neeg, ces nws yog tsim nyog rau cov neeg ncaws pob. Ua tsaug rau cov tshuaj hormone tryptophan hauv nws cov muaj pes tsawg leeg, txiv tsawb muaj txiaj ntsig zoo rau cov neeg ncaws pob lub paj hlwb, ua kom nws tsaug zog thiab pab kom tsaug zog txaus. Nws yog qhov zoo dua los xaiv cov txiv hmab txiv ntoo siav. Txiv hmab txiv ntoo ntsuab tsis zoo rau lub plab zom mov.
• Beets. Nws muaj betaine, uas cuam tshuam cov roj hlawv. Cov vitamin cocktails, kua zaub thiab kua txiv hmab txiv ntoo rau kev noj haus kev ua si yog npaj los ntawm beets. Rau noj hmo, beets tuaj yeem noj boiled thiab nrog nqaij qaib fillet.
• Celery Qhov no yog ib qho zaub tshwj xeebsiv tau los ntawm leej twg tsis xav kom zoo dua. Muaj tsawg kawg nkaus calories ib 100 grams ntawm cov khoom - tsuas yog 10. Nws kuj muaj cov ntsiab lus fiber ntau, uas muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plab zom mov. Kev siv celery muaj txiaj ntsig zoo rau lub zog ntawm cov plaub hau thiab cov ntsia hlau loj hlob. Pab kom huv ntawm daim tawv nqaij. Nrog rau tag nrho nws cov txiaj ntsig zoo, celery txhim kho kev tshem tawm dej ntawm lub cev. Yog li ntawd, yog tias koj tsis paub dab tsi koj tsis tuaj yeem noj thaum yav tsaus ntuj, yog tias koj tsis xav kom poob phaus - celery zaub xam lav nrog qaub cream thiab ib pinch ntawm ntsev. Ntxiv rau koj tuaj yeem haus ib khob ntawm cov kua txiv hmab txiv ntoo tshiab.

Cov kws kho mob pom zoo kom cov neeg ncaws pob noj yuav luag txhua yam khoom noj hauv lawv cov zaub mov, hloov ntawm lawv.

Yuav noj dab tsi yav tsaus ntuj tom qab kev tawm dag zog? Cov hauv qab no yog cov qauv kev noj haus:

• Salad nrog cov zaub tshiab, nqaij qaib mis, yogurt tsawg.
• Zaub xam lav nrog zaub thiab feta cheese, ib khob mis nyuj sov, ob peb txiv tsawb.
• Vinaigrette tsis muaj dib, nqaij qaib nqaij, ib khob kua txiv hmab txiv ntoo tshiab.
• Beetroot zaub xam lav nrog qaub cream, steamed ntses, kua txiv hmab txiv ntoo.
• YCelery zaub xam lav nrog zaub qhwv, stewed zucchini, zaub kua txiv.
• Zaub stew nrog nqaij, tshuaj ntsuab tshuaj ntsuab.
• Stewed ntses nrog zaub, txiv qaub tshuaj yej.

Yuav noj dab tsi noj hmo kom tsis txhob hnyav

Cov poj niam uas xav kom poob phaus sai thiab tsis koom nrog lub cev ua si feem ntau tsis kam noj hmo tag nrho. Qhov no yog qhov kev txiav txim siab tsis ncaj ncees lawm. Raulub cev yog kev ntxhov siab, nws tuaj yeem muab rau koj los ntawm lub cev hauv daim ntawv ntawm ntau yam kab mob. Yog li cia li nres thiab tsis txhob poob phaus.

Yog tias koj xav kom poob phaus, zom koj cov zaub mov ua tsib feem nrog me me.

Txhua hnub, sim noj zaub xam lav ntxiv hnav cov txiv ntseej, noj zaub raws caij nyoog. Nws tsis yog tsim nyog yuav tau cog txiv lws suav lossis cucumbers nyob rau lub caij ntuj no. Nws tuaj yeem yog carrots, beets, dawb cabbage. Nyob rau lub caij ntuj sov, ntau hom zaub yog qhov zoo heev uas nws nyuaj rau sau lawv txhua tus. Ntxiv cov tshuaj ntsuab raws caij nyoog rau zaub xam lav. Ntxiv rau cov roj txiv roj, cov zaub xam lav tuaj yeem hnav nrog yogurt, qaub cream, kua txiv qaub.

Cov khoom lag luam zoo tshaj plaws rau kev poob phaus yog txiv kab ntxwv. Raws li nws, kev noj zaub mov peb lub lis piam tau tsim, txij li cov flavonoids hauv nws cov muaj pes tsawg leeg hlawv rog zoo kawg nkaus. Nrog rau kev noj zaub mov no, noj tshais thiab noj hmo yuav tsum tau hloov nrog txiv kab ntxwv los yog cov kua txiv hmab txiv ntoo tshiab los ntawm nws. Rau pluas su, yuav tsum muaj nqaij ntses, nqaij qaib lossis zaub stewed. Ceev faj, noj zaub mov no tsis yog rau sawv daws.

Grapefruit ua haujlwm zoo ntawm kev tshem tawm cov kua dej ntawm lub cev. Ua ke nrog nws, nws tshem tawm cov co toxins. Pab txo qis puffiness thaum sawv ntxov.

Cov no tsuas yog ob peb yam khoom noj uas koj yuav tsum paub txog thaum txiav txim siab noj dab tsi rau hmo no. Sim ua lub luag haujlwm rau kev xaiv cov khoom lag luam, xaiv cov uas tshem tawm cov kua dej ntau dhau ntawm lub cev.

Nqaij mov

Tau txiav txim siab tias yuav noj dab tsi rau yav tsaus ntuj, koj yuav tsum tau qhia meej txog txoj kev npaj pluas noj:

• Yav dhau los, ua ntej noj hmo, cov kws kho mob pom zoo kom haus ib khob kefir lossis tshuaj yej tsis qab zib. Nws yog qhov zoo dua los ua qhov no ib nrab teev ua ntej noj mov. Nws tsis pom zoo kom haus cov kua txiv hmab txiv ntoo, vim nws tsuas yog ua kom qab los noj mov xwb.
• Qhia me me, maj mam zom zaub mov kom huv.
• Tom qab koj tuaj yeem haus ib khob dej nrog txiv qaub lossis kua txiv kab ntxwv.

Nco ntsoov noj dab tsi qab thaum yav tsaus ntuj thiab tsis rog, koj tuaj yeem ua zaub mov rau tag nrho lub lim tiam. Noj hmo yuav muaj kev cuam tshuam zoo rau koj lub cev thiab tag nrho tsev neeg.