Khoom noj khoom haus kom zoo: zaub mov rau lub lim tiam

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07

Nws tsis muaj teeb meem yog tias tus neeg lub cev zoo nkauj lossis yuav tsum tau kho - kev noj zaub mov kom zoo yeej tsis ua mob rau leej twg. Kev ua haujlwm ntawm tag nrho cov kabmob hauv nruab nrog cev thiab lub cev yog nyob ntawm qhov khoom nkag mus rau hauv lub cev. Tus neeg uas saib nws noj nws zoo dua, noj qab nyob zoo thiab muaj zog dua li tus neeg uas tau siv los ua zaub mov noj thiab khoom noj yooj yim. Qhov no tsis yog vim li cas thiaj xav txog koj cov zaub mov?

Nws yuav ncaj ncees hais tias lub xeev ntawm daim duab nyob rau hauv lub ntiaj teb niaj hnub no kuj plays lub luag hauj lwm tseem ceeb. Kev noj zaub mov kom raug thiab noj qab nyob zoo hauv kev noj qab haus huv feem ntau pab ua kom lub cev zoo nkauj dua. Qhov tshaj plaws yog tias qhov tsos ntawm tus neeg yog 100% nyob ntawm nws lub xeev sab hauv. Yog li ntawd, xav kom ua tau zoo dua, ua ntej ntawm tag nrho cov, koj yuav tsum xav txog cov khoom koj siv raws li qhov tseem ceeb ntawm lub neej noj qab nyob zoo.

kev noj zaub mov sib npaug txhais li cas?

Piv txwv li, yog tias ib tug neeg yuav tsum poob ob peb kilograms ntawm qhov hnyav tshaj, xws li kev noj haus yuav yog qhov kev xaiv zoo tshaj plaws, vim nws tsis tas yuav siv zog ntau thiab txwv koj tus kheej hauv yuav luag txhua yam. Cov khoom noj khoom haus zoo li no tseem hu ua rational, vim hais tias cov ntawv qhia zaub mov txhua hnub suav nrog cov khoom lag luam uas muaj qee cov as-ham hauv qhov tseeb piv. Qhov sib npaug ntawm cov as-ham yog dab tsi nyob hauv plawv ntawm xws li kev noj haus. Nyob rau hauv lwm yam lus, ib tug neeg muaj lub sij hawm kom poob ceeb thawj, thiab nws lub cev tsis raug kev txom nyem nyob rau hauv tag nrho cov, raws li nws tau txais tag nrho cov tseem ceeb tshuaj nyob rau hauv yuav tsum tau npaum li cas. Qhov no tso cai rau koj ua kom nquag plias, ob qho tib si lub cev thiab lub hlwb, nrog rau txhawb nqa txhua lub tshuab ua haujlwm kom raug thiab ua tau zoo, uas lub xeev dav dav, suav nrog kev xav, nyob ntawm.

Kev noj zaub mov kom zoo tshem tawm qhov kev ntxhov siab uas lub cev ntsib nrog kev txwv tsis pub noj zaub mov hnyav, tshwj xeeb tshaj yog thaum yoo mov. Cov ntawv qhia zaub mov tsim tau zoo suav nrog kev suav nrog "kev noj qab haus huv" cov khoom lag luam ntawm cov hauv paus chiv keeb hauv kev npaj zaub mov noj txhua hnub. Thiab kom paub meej, txhua tus neeg paub tias muaj txiaj ntsig zoo li cas, piv txwv li, zaub thiab txiv hmab txiv ntoo, tshuaj ntsuab, ntses muaj cov roj fatty acids, nqaij qaib cov protein ntau, thiab lwm yam.

Tsis tas li ntawd, kev noj zaub mov kom zoo tso cai rau koj tswj hwm kev ua haujlwm ntawm cov kab mob hauv nruab nrog cev hauv ntau yam kab mob, suav nrog cov mob hnyav xws li ntshav qab zib mellitus lossis pathologies ntawm cov hlab plawv. Tseeb, nyob rau hauv cov ntaub ntawv no, nws yog txaus kom tshem tawm txhua yam ntawm cov ntawv qhia zaub movob peb yam khoom, xws li qab zib, ntsev, marinades, nqaij haus luam yeeb, khoom noj ceev, thiab tom qab ib ntus, kev txhim kho ntawm lub cev tuaj yeem raug sau tseg.

Lub ntsiab lus tseem ceeb ntawm kev noj qab haus huv: dab tsi tseem ceeb kom paub?

Yog tias koj yuav hloov koj lub neej kom zoo dua los ntawm kev tshuaj xyuas cov npe ntawm cov khoom siv niaj hnub, koj yuav tsum tau paub txog qee yam ntawm PP. Cov ntsiab cai tseem ceeb ntawm kev noj zaub mov kom zoo:

• Frequency. Cov kws kho mob pom zoo kom faib cov nyiaj pub dawb txhua hnub rau 5 lossis 6 ntu, uas yog, noj tshais, pluas su, noj hmo, thiab nruab nrab ntawm lawv 2-3 khoom noj txom ncauj. Fractional khoom noj khoom haus zoo dua rau lub cev vim nws yooj yim dua rau nws zom cov khoom noj uas tsis muaj kev ntxhov siab.
• Txoj Cai. Qhov no txhais tau tias koj yuav tsum noj tib lub sijhawm txhua hnub. Thaum lub plab tau siv rau qhov muab tshuaj, lub sijhawm twg nws yuav pib zais cov enzymes digestive kom txaus kom zom zaub mov.
• Norm. Nws yog ib qho tseem ceeb kom tsis txhob overeat los yog undereat. Yog tias lub cev tshaib plab tas li, nws yuav xav tias "lub sijhawm phem" tau los, thiab yog li ntawd koj yuav tsum khaws cov rog.
• Nyob zoo. Kev noj zaub mov yuav tsum tau hloov kho raws li lub cev tau txais tsuas yog qhov tseem ceeb tshaj plaws. Nws yog hais txog qhov zoo ntawm cov khoom thiab txoj kev uas lawv ua tiav. Nws ntseeg tau tias qhov ze ntawm cov qauv mus rau qhov qub, qhov zoo dua. Yog li ntawd, kev kho cua sov ntau dhau tsis muaj txiaj ntsig.
• Txuag. Qhov tseem ceeb tshaj plaws yuav tsum tau soj ntsuam. Qhov sib npaug yog qhov piv ntawm cov protein, rog thiab carbohydrates - BJU. Cov tshuaj no yuav tsum tau nojtxhua hnub thiab muaj ntau txaus. Koj tuaj yeem sau ua ntej sau cov ntawv qhia zaub mov sib npaug los ntawm kev faib cov cai rau 7 hnub.

Target	YProteins	Fats	Nyob zoo Carbohydrates
Nruab nrab rau ib tus neeg	40%	30%	40%
rau cov neeg uas xav kom poob phaus	30%	15%	55%
Rau cov neeg uas nws lub hom phiaj yog kom nce cov leeg nqaij (thaum ua si kis las)	50%	25%	25%

Cov ntsiab lus calorie. Txhua yam khoom noj muaj qee tus lej ntawm calories. Thiab rau txhua tus neeg, nyob ntawm lub hnub nyoog, kev ua ub no thiab nws tus kheej lub siab nyiam, muaj cov qauv niaj hnub. Tsis muaj lossis ntau dhau ntawm calories yog qhov phem sib npaug, txij li thawj qhov xwm txheej, kev qaug zog ntawm lub cev tuaj yeem tshwm sim, thiab hauv qhov thib ob, kev nce hauv cov rog

Qeb	Recommended calories
Cov me nyuam 1-3 xyoos	1350-1450
Cov me nyuam 3-5 xyoos	1800-1900
Cov me nyuam 5-10 xyoo	2000-2400
Teen boys	2850-3100
Teen girls	2350-2500
Nyob	2750-2850
Thaum cev xeeb tub thiab lactation	3200-3450
Cov poj niam ua haujlwm hnyav	3500-4000
txiv neej	3250-3400
txiv neej ua haujlwm hnyav	4450-5000

Nyob zoo rau lub cev

Dab tsi tuaj yeem noj zaub mov kom muaj nuj nqis? Kev xaiv yog ntau haiv neeg, yog li yuav tsum tsis txhob muaj teeb meem hauv kev sau cov khoom noj. Pom zoo kom suav nrog hauv cov ntawv qhia zaub mov:

• Siab. Feem ntau yog zaub, tab sis tuaj yeem noj nrog meatballs. Cov kua zaub yog siav nrog dej los yog nqaij qaib tsis muaj zog.
• Nqaij thiab ntses. Xaiv ntau yam uas muaj roj tsawg. Txawm li cas los xij, qee zaum koj tuaj yeem yuav thiab txawm xav tau cov ntses oily. Nws muaj fatty acids pab tau rau lub cev.
• Sour-milk and milk products. Tshwj xeeb tsis tshua muaj rog cov ntsiab lus. Koj tuaj yeem noj qaub cream, yogurt thiab tsev cheese, haus mis nyuj thiab kefir. Hauv qee qhov tsawg, cov cheese tsis muaj rog tau tso cai.
• Qe. Pom zoo tsis pub ntau tshaj 2 ib hnub nyob rau hauv daim ntawv ntawm scrambled qe los yog tawv boiled.
• Seafood.
• Cereals thiab pasta. Pab tau buckwheat, mov xim av thiab pearl barley. Pastatsuas tuaj yeem ua los ntawm cov nplej durum.
• zaub, txiv hmab txiv ntoo thiab txiv ntoo. Nws yog advisable siv lawv nyob rau hauv daim ntawv nyoos. Nws raug pom zoo kom ua zaub thiab txiv hmab txiv ntoo zaub xam lav nrog qaub cream, txiv roj roj thiab ntuj yogurt hnav khaub ncaws. Berries tuaj yeem siv los ua xylitol lossis fructose jelly.
• Sauces. Hauv qhov me me, koj tuaj yeem siv txiv lws suav, pomegranate thiab cranberry. Pab cov ntses rau nqaij thiab ntses nrog garnish.
• Drinks. Ntuj kas fes nrog mis nyuj, tshuaj yej dub thiab ntsuab, tshuaj ntsuab infusions, compotes tsis ntxiv qab zib, natural fresh juices.
• Creamy, txiv ntseej, zaub thiab linseed roj yam tsis muaj kev kho cua sov.

Cov khoom yuav tsum tsis txhob kib thiab so. Boiled, stewed thiab cub-ci lauj kaub tais diav tau tso cai.

khoom noj tsis zoo kom tsis txhob tag

Khoom noj khoom haus kom zoo yog qhov tsis muaj nyob hauv kev noj haus:

• pasta;
• khob cij thiab buns, hmoov dawb, puffs, tshuab ziab khaub ncaws, biscuits;
• dawb peeled rice;
• -Fatty nqaij, hnyuv ntxwm (hnyuv ntxwm, wieners), haus cov nqaij thiab qab;
• ntsev thiab rog cheese;
• cream, qab zib thiab fatty curds, yogurts, cheese curds;
• bananas, hnub, figs, raisins;
• ntsim, qab ntsev, qab zib;
• cocoa, chocolate (tshwj tsis yog iab, tab sis txawm tias me me), ntau yam khoom qab zib, khoom qab zib thiab khoom ci.

Raws li qhov ua tau, txwv tsis pub muaj suab thaj hnyav thiabntsev. Cov seasoning tom kawg ua rau tsis zoo rau cov kua dej tawm ntawm lub cev, uas yog vim li cas ib tug neeg poob qhov hnyav heev.

Kev noj zaub mov kom poob phaus: qhov twg pib noj?

Cov ntawv qhia zaub mov yuav tsum tau sau ua ib qho uas tib lub tais tsis tshwm sim ntau dua ib zaug txhua peb hnub. Nws yog ib qho tseem ceeb kom muaj ntau haiv neeg cov zaub mov kom tsis tsuas yog noj, tab sis kuj txaus siab rau zaub mov. Thaum sau koj tus kheej cov ntawv qhia zaub mov, nws yog ib qho tseem ceeb kom faib cov calories uas tau noj los ntawm cov zaub mov hauv ib hnub. Feem ntau, rau lub hom phiaj ntawm kev poob phaus, lub cev tsis pub ntau tshaj 1200 kcal, lossis 1600 kcal yog tias tus ntxhais ua si. Piv txwv li, noj tshais, uas yog pluas mov tseem ceeb tshaj plaws ntawm ib hnub, tej zaum yuav muaj cov khoom noj thiab cov khoom noj uas muaj calorie ntau ntau ntawm kwv yees li 300-450 kcal. Cia tus nqi tib yam rau noj su. Rau noj hmo, nws raug nquahu kom noj cov khoom noj uas muaj calorie tsawg. Thiab qhov seem tuaj yeem "sib cais" rau khoom noj txom ncauj.

Cov ntsiab lus calorie yog ib qho yooj yim los txiav txim: yog cheese, tsev cheese, yogurt, mis nyuj, kefir, nqaij, ntses, cereals, ces tus nqi ntawm Kcal ib 100 g ntawm cov khoom yog qhia nyob rau hauv lub pob. Yog tias lub tais tau npaj nws tus kheej, Internet yuav pab tau. Tam sim no nws yuav tsis yooj yim los nrhiav cov ntsiab lus calorie, piv txwv li, zaub kua zaub nrog nceb lossis steamed ntses ncuav. Yog li txoj hauj lwm yuav tsis nyuaj.

Kev noj zaub mov kom sib luag rau kev poob phaus ntawm cov ntawv qhia zaub mov yuav muaj cov khoom qab zib uas koj nyiam, khoom qab zib. Tab sis! Nws tso cai rau pamper koj tus kheej li no tsuas yog thaum sawv ntxov, tsuas yog tom qab noj tshais, thiab tsuas yog ib zaug hauv ib lub lis piam, lossis txawm tiastsawg zaus. Thiab peb yuav tsum tsis txhob hnov qab haus dej dawb huv kom ntau. Tus nqi pom zoo yog 2 litres ib hnub.

Sample menu for the week

Ib txhia tsis mus txog qhov ua lawv tus kheej noj ib lub lis piam. Xaiv cov ntawv qhia zaub mov tsis yooj yim, vim tias hauv Is Taws Nem muaj ntau yam piv txwv thiab kev xaiv. Hauv qab no yog cov rooj nrog cov zaub mov lossis cov khoom noj uas pom zoo rau noj thaum nruab hnub. Rau kev yooj yim, ib qho piv txwv ntawm kev noj zaub mov zoo rau ib lub lim tiam yog nthuav tawm hauv daim ntawv ntawm lub rooj. Muaj kev xaiv ntawm ib qho ntawm ob txoj kev xaiv. Kwv yees qhov loj me yog 150-250g thiab pom zoo haus yog kwv yees li 200ml.

Hnub 1

Option,	Breakfast	Lunch	Dinner	khoom noj txom ncauj
1	Oatmeal on dej, txiv hmab txiv ntoo nyias, kua txiv tshiab.	Steamed lean ntses, tshuaj ntsuab mashed qos yaj ywm, ntsuab tshuaj yej.	Zaub casserole nrog cheese tsawg, txiv roj zaub nrog tshuaj ntsuab tshiab, compote.	Ib khob kefir lossis curdled mis nyuj, cov txiv hmab txiv ntoo tshiab (tshwj tsis yog txiv tsawb).
2	tsev cheese nrog cov tshuaj ntsuab, zaub ntug hauv paus, kua txob thiab kua txob qab zib nrog zaub roj hnav khaub ncaws, kas fes nrog mis nyuj.	Lean beef soup, boiled qaib mis, zaub nyias,tshuaj yej dub.	zaub xam lav nrog nqaij nruab deg, kua txiv tshiab.	Dark iab chocolate (max. 25 g), haus yogurt tsis muaj rog.

Hnub Ob

Nws yog ib qho tseem ceeb tsis txhob hnov qab tias cov zaub mov ntawm kev noj zaub mov kom zoo rau ib lub lim tiam yuav tsum suav nrog dej. Nws raug nquahu kom haus ib khob tom qab sawv ntxov thiab ua ntej txhua pluas noj.

Option,	Breakfast	Lunch	Dinner	khoom noj txom ncauj
1	Ib daim ntawm cov qhob cij tag nrho smeared nrog ib txheej ntawm butter, ob peb daim ntawm cov cheese uas tsis muaj rog, ib khob ntawm curdled mis nyuj.	Broccoli kua zaub nrog ib diav ntawm qaub cream, boiled nqaij nrog steamed zaub, cranberry jelly.	Cheesecakes nrog txiv hmab txiv ntoo qhuav compote.	Curd nrog jam, kua txiv hmab txiv ntoo.
2	Steamed omelet los ntawm ob lub qe, ib daim nyias nyias ntawm tus kws kho mob sausage rau ntawm ib daim ntawm bran qhob cij, ib khob ntawm kas fes ntuj nrog mis nyuj.	Zaub kua zaub nrog nqaij qaib broth (tejzaum nrog nceb), ntses ci hauv qab roj tsawg cheese (ua tau nrog txiv qaub sauce), poov xab qhob cij, txiv hmab txiv ntoo compote.	zaub fritters, ntsuab tshuaj yej.	Bread with txiv lws suav, ib khob ntawm fermented ci mis nyuj.

Hnub peb

Option,	Breakfast	Lunch	Dinner	khoom noj txom ncauj
1	Milkshake (tej zaum ntxiv 1 txiv tsawb), cream cheese, kas fes nrog mis nyuj.	YPea soup, vinaigrette, ntsuab tshuaj yej.	Salad nrog seaweed thiab nqaij nruab deg, pomegranate kua txiv.	txiv kab ntxwv, haus yogurt.
2		Mushroom soup, apple charlotte, dub tshuaj yej.	Boiled mov nrog taum thiab txiv lws suav tshiab, kua compote.	Pab tes ntawm walnuts, txiv hmab txiv ntoo smoothie.

Hnub plaub

Kev noj zaub mov zoo rau cov poj niam uas xav kom poob phaus tsis suav nrog ntxiv ntsev. Yog li ntawd, koj yuav tsum sim ua zaub mov tsis muaj nws. Thaum xub thawj, nws yuav nyuaj heev, cov zaub mov yuav zoo li insipid thiab tasteless. Tab sis dhau sij hawm, lub cev yuav tau siv rau nws, thiab nws yuav hnov mob rau ntsev nyob rau hauv tib txoj kev raws li ua ntej mus rau nws tsis. Ib yam mus rau qab zib.

Option,	Breakfast	Lunch	Dinner	khoom noj txom ncauj
1	Muesli nrog mis nyuj, curd cheese, tshuaj yej ntsuab.	Greek zaub xam lav nrog boiled nqaij, dub tshuaj yej nrog txiv qaub.	Nqaij stew nrog zaub, tshuaj yej ntsuab.	Avocado, kefir, txiv duaj.
2	Buckwheat porridge nrog mis nyuj thiab zib mu, freshly squeezed txiv hmab txiv ntoo kua txiv.	Salmon ci nrog ntsuab zaub xam lav, cranberry jelly.	ntses boil, zaub stew, tshuaj yej nrog txiv qaub.

Hnub Tsib

Option,	Breakfast	Lunch	Dinner	khoom noj txom ncauj
1	Green tswb pepper, kua, kiwi, dill thiab txiv roj roj zaub xam lav, nqaij nyug siab patty, rosehip haus nrog zib mu diav.	Barley porridge nrog nceb, tshiab cabbage zaub xam lav nrog cucumbers.	ci apple, syrniki nrog txiv hmab txiv ntoo qhuav.	Dried txiv hmab txiv ntoo nrog txiv ntseej, cocoa nrog mis nyuj.
2	Curd casserole nrog berries, txiv kab ntxwv, tshuaj yej ntsuab.	Y nqaij qaib broth, boiled qos yaj ywm nrog tshuaj ntsuab, steamed ntses, txiv hmab txiv ntoo compote.	Zaub xam lav nrog nqaij thiab tws tshuaj ntsuab, currant nplooj tshuaj yej nrog zib mu.	txiv kab ntxwv, crackers.

Hnub Rau

Cov poj niam yuav tsum paub dab tsi? Cov zaub mov noj zaub mov sib npaug tuaj yeem sib txawv nrog cov khoom tsis zoo. Tom qab tag nrho, qee zaum koj xav haus tshuaj yej qab zib lossis kas fes, noj chocolate bar,txaus siab rau saj ntawm blueberry muffin los yog qab zib donut. Ntawm chav kawm, qee zaus koj tuaj yeem pamper koj tus kheej, nws yuav yog qhov ntxiv rau lub cev. Tab sis lo lus tseem ceeb ntawm no yog qee zaus. Thiab nws raug nquahu kom suav nrog cov khoom lag luam no hauv pluas tshais, txij li thaum sawv ntxov lub cev hloov cov piam thaj rau hauv lub zog kom "recharge" mus txog thaum yav tsaus ntuj. Yog li ntawd, nws tsis muaj sij hawm los khaws rog.

Option,	Breakfast	Lunch	Dinner	khoom noj txom ncauj
1	Barley cereal porridge nrog mis nyuj, tshiab berries thiab yogurt, kas fes.	Nqaij ntses, zaub zaub tshiab, nplej xim av, tshuaj yej dub nrog txiv qaub.	Carrot casserole, kua zaub.	Tsev cheese nrog cov txiv hmab txiv ntoo tshiab, curdled mis nyuj.
2	Qe omelette nrog nceb, ob peb daim ntawm bran qhob cij nrog boiled sausage thiab ib daim ntawm txiv lws suav, cocoa nrog mis nyuj.	Steam cutlets, mashed qos yaj ywm sprinkled nrog tshuaj ntsuab, zaub xam lav nrog dib, txiv lws suav, cabbage thiab tswb peppers, berry jelly.	Barley porridge nrog nceb, coleslaw, avocado thiab dib zaub xam lav, apricot compote.	Ib daim biscuit lossis marshmallow, tshuaj yej ntsuab.

Hnub Xya

Option,	Breakfast	Lunch	Dinner	khoom noj txom ncauj
1	Oatmeal nrog mis nyuj thiab zib ntab, kua txiv tshiab.	Seafood soup, brown rice with fish ci nyob rau hauv qhov cub, dub tshuaj yej nrog txiv qaub.	boiled mis nyuj, lws suav salad, ci apples, ntsuab tshuaj yej.	Ob lossis peb lub ncuav qab zib oatmeal, txiv duaj, kua txiv hmab txiv ntoo tshiab.
2	Dej millet porridge, whole grain bread sandwich with feta cheese, ntsuab tshuaj yej.	Boscht hauv nqaij qaib nrog qaub cream, stewed qos yaj ywm nrog nqaij, zaub sib xyaw, tshuaj yej ntsuab nrog txiv qaub.	Cheese casserole nrog qhuav apricots thiab almonds, tshuaj yej dub nrog txiv qaub.	txiv lws suav, qee cov crackers nrog cheese slices.

Nov yog qhov koj yuav tsum noj tas li. Kev noj zaub mov kom zoo yuav tsum tau ua rau koj txoj kev ua neej, vim tias txwv tsis pub nws yuav tsis tuaj yeem tswj xyuas kev noj qab haus huv thiab ua kom lub cev zoo li qub. Ib tug neeg tau siv rau txhua yam, yog li cov teeb meem uas yuav cuam tshuam rau thawj hnub yuav dhau mus txog ib lub lis piam. Tsis tas li ntawd, kev noj zaub mov kom zoo yog ib qho khoom noj sib txawv.