Protein khoom noj khoom haus rau poob phaus thaum lub sij hawm kev cob qhia: cov lus qhia ntxaws

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

Nyob hauv ntiaj teb niaj hnub no muaj tsawg kawg peb lub tshuab nrov uas koom nrog kev hloov pauv mus rau cov khoom noj muaj protein ntau rau kev poob phaus. Cov zaub mov zoo li no suav hais tias zoo heev thiab muaj kev nyab xeeb rau lub cev. Tsis tas li ntawd, lawv tau txais txiaj ntsig nrog cov khoom muaj txiaj ntsig zoo ntawm kev ntxuav thiab kho lub cev, nrog rau qhov tsis muaj qhov hnyav tom qab qhov kawg ntawm chav kawm. Puas yog qhov no tiag tiag, peb yuav sim tshawb nrhiav ua ke nrog koj. Lub tswv yim ntawm kev poob phaus ntawm cov zaub mov muaj protein los ntawm qhov twg? Ua ntej, cov kws sau ntawv ntawm cov txheej txheem xa mus rau peb cov poj koob yawm txwv prehistoric, uas feem ntau noj nqaij, thiab qhov thib ob, cov nqi ntawm cov protein ua feem ntau tshaj qhov nqi zog uas cov khoom muaj. Tab sis kuj muaj ntau qhov pitfalls ntawm no. Protein khoom noj khoom haus rau poob phaus tsis yog ib tug panacea, tej kev txwv yog heev nyuaj rau lub cev, vim hais tias rau kev pom zoo nws xav tau cov proteins, rog thiab carbohydrates, raws li zoo raws li cov vitamins thiab kab kawm.

protein yog dab tsi thiab nws yog dab tsi

Qhov no yog macromolecular compound uas muaj cov amino acids. Nws yog cov khoom siv hauv tsev raukab mob. Nrog rau qhov tsis muaj protein ntau, cov leeg nqaij atrophy, uas yog, nws yog ib qho tsim nyog yuav tsum tswj hwm qhov ntim ntawm cov leeg nqaij, kho cov ntaub so ntswg raug mob, thiab tsim cov qe ntshav liab. Tsis txhob hnov qab tias lub plawv kuj yog cov leeg nqaij, thiab nws txoj kev noj qab haus huv kuj nyob ntawm seb cov protein ntau npaum li cas. Ib tug xov tooj ntawm cov tshuaj hormones yog tsim los ntawm cov protein sib txuas. Protein kev noj haus rau poob phaus yog raws li qhov tseeb hais tias los ntawm kev noj cov protein, ib tug neeg muab nws tus kheej nrog cov khoom tsim nyog tshaj plaws rau lub neej, tab sis tib lub sij hawm, cov ntsiab lus caloric ntawm cov khoom noj tseem tsawg heev. Raws li, lub cev yuav tsum tau noj cov roj reserves.

Qhov no muaj tseeb, tab sis tsuas yog ib feem. Ua ntej, tsis muaj kev tawm dag zog lub cev txaus, cov khoom noj muaj protein ntau rau kev poob phaus tsis zoo, thiab qhov thib ob, qhov tsis txaus ntawm tag nrho lwm cov tshuaj tseem yuav cuam tshuam rau kev noj qab haus huv.

leej twg noj cov protein yog rau

Cov no feem ntau yog cov neeg uas nyiam pom cov nqaij thiab tsiaj txhu ntawm lawv lub rooj txhua hnub. Ib qho txiaj ntsig zoo yog cov khoom noj muaj protein ntau rau kev poob phaus thaum lub sij hawm kev cob qhia, txij li cov khoom noj muaj feem cuam tshuam tag nrho cov carbohydrates. Tab sis txawm tias muaj kev ua neej nyob tsis muaj zog, koj tuaj yeem ua tiav qee qhov kev vam meej yog tias koj txwv cov calorie ntsiab lus ntawm cov zaub mov noj. Piv txwv li, ci nqaij nyuj muaj ib feem zoo ntawm cov rog, thaum boiled nqaij qaib mis yog ntshiab protein. Tib neeg tau nyiam rau qhov system no los ntawm nws qhov yooj yim. Tseeb, nws yog ib qho nyuaj heev kom muaj sia nyob ib lub lim tiam ntawm txiv apples lossis mov, thiab thaum koj tuaj yeem noj nqaij thiab qe, kev tshaib kev nqhis yog caum.yuav tsis. Tib lub sijhawm, kev tsis zoo ntawm kev noj qab haus huv feem ntau tsis tshwm sim, tshwj tsis yog, tau kawg, koj ua dhau nws.

Lub hauv paus ntawm kev noj zaub mov yog qhov tsis muaj carbohydrates. Raws li qhov tshwm sim ntawm lub sijhawm ntev ntawm cov khoom tseem ceeb no, cov metabolism yog rov tsim dua, thiab lub cev pib ua cov roj reserves rau hauv lub zog, uas yuav tsum tau txais los ntawm cov nplej thiab zaub. Nyob rau tib lub sijhawm, cov khoom noj muaj protein ntau zoo tshaj plaws rau kev poob phaus thaum lub sijhawm kawm, vim tias siv zog ntau dua, qhov hnyav dua cov subcutaneous reserves yuav yaj.

Basic rules

Txawm hais tias qhov pom tseeb yooj yim thiab yooj yim, nws nyuaj heev rau kev ua raws li cov txheej txheem no ntev. Yog tias koj tsuas yog mus sim cov khoom noj muaj protein ntau rau kev poob phaus, cov ntawv qhia zaub mov yuav zoo li khoom thiab txawm tias tsis muaj ntxiv lawm. Tab sis tsis muaj cov zaub mov ib txwm muaj thiab qhob cij, nqaij, qe thiab lwm yam khoom noj uas tau tso cai sai sai tau dhuav, thiab txij li lub cev xav tau cov carbohydrates, qhov kev sim ntawm koj lub siab xav pib. Txhawm rau kom tsis txhob tawg thiab tau txais cov txiaj ntsig, koj yuav tsum tau ua raws li cov khoom noj khoom haus feem ntau, noj 3 teev ua ntej yuav mus pw thiab tsis ntxov tshaj li ib teev tom qab sawv.

Ib qho me me ntawm carbohydrates yuav tsum tseem nyob hauv kev noj haus, vim tias lawv tseem ceeb heev rau lub cev. Nws yog ntshaw tias cov no yog cereals, xws li cov nplej xim av, tab sis tsis ntau tshaj 40 g ib hnub twg, thiab lawv yuav tsum tau noj thaum sawv ntxov. Cov zaub uas muaj nyob rau hauv cov zaub mov yuav tsum tsis txhob muaj cov hmoov txhuv nplej siab. Tsis tas li ntawd, cov khoom yuav tsum tau noj nyob rau hauv boiled daim ntawv. Hnub koj xav tauhaus tsawg kawg 2 liv dej, thiab txwv tsis pub noj cov txiv hmab txiv ntoo qab zib. Tab sis txiv kab ntxwv thiab txiv apples ntsuab tuaj yeem noj yam tsis muaj kev txwv.

Allowed Foods

Cov neeg uas xaiv zaub mov protein kom poob phaus noj dab tsi? Kev tshuaj xyuas hais tias ib qho tshwj xeeb ntawm nws hom tso cai rau koj noj cov ntses rog, hnyuv ntxwm thiab mayonnaise. Qhov no muaj tseeb, tab sis koj yuav tsum tau teem caij tam sim ntawd. Nqaij feem ntau yog cov protein, thaum hnyuv ntxwm yog yuav luag muaj roj ntshiab. Nws yuav tsis tsuas yog muab lub cev cov protein tsim nyog rau cov leeg, tab sis kuj muab nws nrog ib feem zoo ntawm indigestible rog. Cov txheej txheem ntawm kev poob phaus yuav twv yuav raug cuam tshuam. Tib yam mus rau mayonnaise. Yog tias peb tham txog lard, cov khoom no, ntawm chav kawm, yog rog, tab sis koj tuaj yeem noj ntau npaum li cas yam tsis muaj mov ci thiab cereals? Tej zaum tsis yog, tab sis nws yuav muab lub siab ntev ntawm satiety. Zoo, lub hauv paus ntawm kev noj haus yuav tsum tseem yog nqaij qaib (tsis muaj daim tawv nqaij), qe, tsev cheese thiab ntses.

Cov zaub mov txwv tsis pub

Peb tseem xav txog cov khoom noj muaj protein ntau rau kev poob phaus. Cov zaub mov uas koj tuaj yeem noj tau, peb twb tau qhia rau koj, tam sim no peb tab tom mus rau cov uas yuav tsum tau muab tshem tawm ntawm koj cov zaub mov. Cov khob cij thiab txhua yam khoom lag luam, khoom qab zib, nrog rau cov dej qab zib carbonated, qab zib thiab nws cov khoom hloov pauv tsis suav nrog. Zaub thiab butter yuav tsum tau muab tshem tawm ntawm kev noj haus, siv cov kua txiv qaub ua ib qho hnav khaub ncaws. Txwv tsis pub haus cawv.

Pros and cons of diet

Cia peb saib seb cov protein yog dab tsizaub mov rau poob phaus. Peb yuav muab cov ncauj lus kom ntxaws me ntsis tom qab, tab sis tam sim no peb yuav xav txog cov kev xav ntawm cov neeg noj zaub mov. Rau feem ntau, lawv tawm tsam kev siv cov khoom noj radical, uas suav nrog cov protein. Hauv lawv txoj kev xav, xws li kev noj zaub mov tuaj yeem ua rau kev txhim kho ntawm kev noj haus ketosis, uas yog, tsis muaj carbohydrates. Kev noj zaub mov muaj protein ntau yuav tsum tau noj cov vitamins ntxiv, vim tias ntau cov zaub thiab txiv hmab txiv ntoo tseem txwv tsis pub ntev. Qhov kev pab cuam no tsuas yog siv tau nrog kev ua si ntawm lub cev xwb, tab sis kev txo qis hauv calorie ntau ntau ntxiv rau kev ua kis las muab cov txiaj ntsig zoo.

Txawm li cas los xij, qee qhov pluses yuav tsum raug sau tseg. Koj tsis tas yuav tso koj cov khoom li niaj zaus thiab raug kev tshaib kev nqhis. Nyob rau hauv cov ntaub ntawv no, qhov tshwm sim yuav tshwm sim sai heev, cia nyob rau hauv ib lub hlis. Xws li cov txheej txheem tso cai rau koj kom poob phaus cov lej, 10 lossis ntau dua hauv 3 lub hlis. Tsis tas li ntawd, tsis yog txhua tus neeg tsim nyog rau lub rooj zoo li no, uas qhia txog qhov kev noj haus no. Piv txwv li, cov neeg tsis noj nqaij yuav tsis kam lees nws.

Muaj lwm qhov laj thawj kws tshuaj noj zaub mov tawm tsam xws li kev noj haus. Tsiaj zaub mov hnyav heev rau lub cev thiab ua rau muaj kev cuam tshuam rau ntau lub cev thiab lub cev. Lub plab thiab daim siab, pancreas thiab hnyuv raug kev txom nyem. Tsis tas li ntawd, xws li kev noj haus muaj ntau contraindications. Ntawm lawv yog gout thiab raum tsis ua haujlwm, gastritis thiab ulcers, plawv tsis ua hauj lwm, mob stroke thiab plawv nres. Txhua yam kab mob ntawm lub raum thiab daim siab yog ib qho laj thawj rau tso tseg cov khoom noj protein. Cov chav kawm siab tshaj plaws yog peb lub hlis, tab sis yog tias, tawm tsam keeb kwm ntawm kev hloov pauv hauv kev noj haus, koj xav tias hnyav hauv plab, mob,xeev siab thiab tsam plab, uas txhais tau hais tias koj yuav tsum tsawg kawg soften cov kev mob ntawm kev noj haus. Boiled nqaij qaib, zaub xam lav ntawm cov zaub tshiab thiab cov nplej nplej tag nrho, nrog rau tsev cheese thiab txiv hmab txiv ntoo, yog cov zaub mov tiav uas txhawb kev poob phaus, tab sis yog ib txwm zoo rau lub cev.

Tom ntej no, peb yuav saib cov khoom noj protein kom poob phaus rau ib hlis. Nco ntsoov nrog koj tus kws kho mob tham ua ntej pib kawm. Yog hais tias muaj contraindications, nws yog zoo dua mus tham ib tug kws noj zaub mov, nws yuav xaiv ib tug softer system rau koj.

chav kawm hli hli, hnub ib

Muaj tseeb koj paub ntau yam ntawm cov khoom noj muaj protein ntau. Cov no yog "Kremlin" thiab "Qe", "Maggi" thiab ntau lwm tus. Niaj hnub no peb yuav saib ib tug universal system uas yuav ua tau raws li. Cov chav kawm yog kwv yees li ib hlis, koj tuaj yeem txo qis thiab nce ntxiv, nyob ntawm lub hom phiaj thiab kev noj qab haus huv. Cov ntawv qhia zaub mov rov qab txhua xya hnub, yog li peb muab koj cov zaub mov rau ib lub lim tiam. Plaub pluas noj ib hnub twg: qhov no yog 200 g ntawm tsev cheese rau pluas tshais, 2 nqaij qaib mis nrog zaub paj rau noj su thiab ib lub hub ntawm yogurt rau noj hmo thiab yav tav su khoom noj txom ncauj. Thaum nruab hnub, koj yuav tsum haus tsawg kawg ib liter dej ntxhia.

hnub thib ob

Thaum sawv ntxov koj tuaj yeem txaus siab rau koj tus kheej nrog yogurt thiab kua ntsuab. Rau cov khoom noj txom ncauj yav tav su, 100 g ntawm cov nqaij nrog txiv lws suav, cheese thiab kua txob qab zib yog qhov tsim nyog. Raws li koj tau pom, tsis yog li ntawd tshaib plab protein zaub mov rau poob phaus. Daim ntawv qhia tuaj yeem xaiv raws li koj nyiam. Nws tuaj yeem yog nqaij qaib hauv lws suav sauce nrog kua txob zaub xam lav,zaub stew, nqaij nyuj stewed nyob rau hauv txiv lws suav los yog lws suav kua zaub nrog nqaij. Rau pluas su, 200 g ntawm ntses nrog celery tos koj. Noj hmo yog ob lub qe boiled thiab coleslaw.

Hnub Peb

Pib koj thaum sawv ntxov nrog yogurt thiab ib khob ntawm strawberries. Rau noj su koj yuav tau 2 lub mis qaib dua. Thaum txog 4 teev tsaus ntuj kho koj tus kheej mus rau ib qho kev pabcuam ntawm cov tsev cheese, uas koj tuaj yeem ntxiv zaub ntsuab. Noj hmo rau hnub no yog nqaij stewed nrog zaub. Qhov kev xaiv zoo tshaj plaws yuav yog nqaij qaib nrog zucchini thiab txiv lws suav. Tsis txhob hnov qab tias koj yuav tsum ua zaub mov tsis muaj roj, yog li kib cov khoom xyaw yog qhov tsis xav tau.

hnub plaub

Noj tshais yuav yog 200 g ntawm tsev cheese. Qhov no yog ib feem zoo ntawm cov protein thiab calcium, uas txhais tau hais tias lub zog them rau tag nrho hnub. Stewed nqaij nyob rau hauv tus nqi ntawm 200 g ua noj hmo, ib tug zaub ntug hauv paus yuav ua ib sab phaj. Rau cov khoom noj txom ncauj yav tav su, qab yogurt tau tso cai los ntawm ib khob ntawm kefir thiab tshiab raspberries. Rau noj hmo, boil koj tus kheej 2 qe thiab npaj cabbage zaub xam lav, seasoning nws nrog txiv qaub kua txiv. Tsis txhob hnov qab haus dej.

hnub thib tsib

Rau pluas tshais, koj tuaj yeem muaj ib khob yogurt thiab 2 tangerines lossis txiv kab ntxwv loj. Hnub no yuav muaj ntses noj su, koj tuaj yeem them taus 200 g ntawm cov ntses hiav txwv thiab zaub zaub. Tsis txhob poob siab yog tias koj nyiam cov kev kawm thawj zaug. Nws yog ib qho yooj yim heev los txhim kho tag nrho cov ntawv qhia zaub mov ntawm cov khoom noj protein kom poob phaus nrog kua zaub rau noj su. Ua li no, tsuas yog npaj koj tus kheej thawj zaug ntawm cov khoom xyaw uas tau tso cai thaum noj su thiab tsis txhob muab ntsev ntau rau hauv nws. Rau noj hmo, ib pob ntawm tsev cheese thiab ntsuabapple.

Hnub Rau

Hnub vas xaum los txog, yog li koj xav ua kom koj tus kheej nrog qee yam qab. Tsis txhob hnov qab txog lub hom phiaj kawg ntawm koj marathon. Thaum sawv ntxov pib nrog 100 g ntawm skimmed tsev cheese thiab ib nrab ib khob ntawm skimmed mis nyuj. Rau noj su, ob lub mis qaib nrog taum boiled tos koj. Noj su yav tav su hnub no yog ib khob ntawm kefir, thiab noj hmo yuav txaus siab rau koj nrog cov khoom xyaw tshiab. Cov no yog ob daim ntawm nqaij npua nrog broccoli thiab ib lub qe boiled. Ob diav ntawm pob kws tau tso cai, yog li koj tuaj yeem ua koj tus kheej nyias.

Hnub Xya

Sunday sawv ntxov pib nrog ib khob ntawm yogurt thiab tej berries. Rau noj hmo, npaj lub siab stew nrog zaub xam lav ntawm nplooj zaub. Rau cov khoom noj txom ncauj yav tav su, koj yuav tsum muaj 200 g ntawm granular tsev cheese. Hnub no koj tuaj yeem ntxiv ob daim ntawm nqaij npua rau nws. Tab sis noj hmo tsuas yog yogurt thiab ib khob kua txiv apple. Thawj lub lim tiam dhau los, tam sim no koj tuaj yeem soj ntsuam cov txiaj ntsig thiab txiav txim siab seb puas yuav txuas ntxiv kev noj haus ntxiv. Yog tias qhov hnyav tseem nyob, txawm hais tias koj ua raws li tag nrho cov cai, koj yuav tsum ntsuas lub cev ua si. Tseeb tiag, tsis muaj kev cob qhia, kev noj zaub mov muaj protein yuav tsis muab cov txiaj ntsig koj tau mob siab rau. Sau npe rau lub gym thiab koj yuav pom qhov poob ceeb thawj nyob rau lub lim tiam tom ntej.