Khoom noj kom raug: noj zaub mov, nta thiab cov lus pom zoo

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

Peb pib txaus siab rau kev noj qab haus huv tsuas yog thaum peb poob nws. Tab sis nws yooj yim dua los tiv thaiv txhua yam kab mob dua li kho nws. Yog tias koj muaj kev ua kis las, taug kev txhua hnub thiab zaub mov noj qab haus huv hauv koj lub neej, ces koj yuav muaj peev xwm nyob twj ywm thiab zoo. Tej zaum koj yuav tsum pib nrog cov ntsiab lus ntawm koj lub tub yees. Kev noj zaub mov kom raug txhais li cas? Yuav tsum noj zaub mov tsawg lossis, qhov sib txawv, ntau? Wb sim saib seb.

Yog tias muaj ib yam dab tsi tsis zoo rau peb lub cev, ces peb pib kho, tab sis peb yuav tsum xav txog qhov ua rau muaj teeb meem kev noj qab haus huv. Nws yog ib qho yooj yim, tab sis tsis muaj txiaj ntsig, nrhiav kev zam rau cov khoom noj phem, caj ces, lossis hmoov tsis zoo. Lub essence ntawm tus kab mob, raws li txoj cai, nyob rau ntawm qhov chaw. Feem ntau, kev hloov khoom noj khoom haus yuav kho qhov xwm txheej kom zoo dua. Yog tias koj ua raws li kev noj haus rau txhua hnub, cesnws yuav yog ib hom kev kho mob rau ntau yam mob thiab tiv thaiv lawv. Tab sis rau ntau tus neeg, kev noj zaub mov kom zoo tau dhau los ua cov khoom noj tsis qab. Kev noj zaub mov nrog rau tom kawg ib qho priori yuav tsum muaj ntau hauv zaub thiab cereals, tab sis tsis muaj rog. Puas yog tiag tiag yuav tsum hais lus zoo rau cov kua txiv hmab txiv ntoo, ice cream thiab butter ncuav qab zib rau kev noj qab haus huv thiab lub cev zoo nkauj?

Qhov tseeb, kev hloov pauv tsis tas yuav tsum tau ua txhua yam yog tias lub zog tshuav nyiaj li cas. Raws li nws, tus nqi ntawm lub zog noj nrog zaub mov yuav tsum sib haum rau cov nqi zog txhua hnub. Qhov tsim nyog suav tsuas zoo li nyuaj. Qhov tseem ceeb thaum sau cov ntawv qhia zaub mov yog faib cov calories ntawm cov proteins, rog thiab carbohydrates. Cov nyiaj tom kawg rau ib nrab ntawm cov khoom noj, txog 30% yuav tsum yog cov rog thiab 20% cov proteins. Noj mov yuav tsum nquag. Qhov zoo tshaj plaws, koj yuav tsum noj tsib zaug hauv ib hnub, nrog so ntawm peb teev ntawm pluas noj. Noj hmo tuaj yeem hla dhau, tshwj xeeb yog tias koj xav kho koj qhov hnyav. Haus cov zaub mov tsis tsim nyog, vim qhov no cuam tshuam cov txheej txheem digestive. Mloog koj lub cev thiab lub moos sab hauv: feem ntau qhov qab los noj mov muaj zog sawv peb zaug hauv ib hnub, thiab kev tshaib plab me ntsis tshwm los ze rau tav su thiab ob lossis peb teev ua ntej noj mov. Lub sijhawm no, npaj ib qho khoom noj txom ncauj rau koj tus kheej, uas tuaj yeem ua me me hauv ntim. Cia nws yog txiv hmab txiv ntoo, ib feem ntawm cov zaub xam lav los yog ib lub qhaub cij. Qhov tseem ceeb yog ua kom qab, txaus siab thiab noj qab haus huv.

Koj txoj haujlwm niaj hnub

Yog tias koj txiav txim siab hloov mus rau kev noj zaub mov kom raug, nws yog qhov zoo dua los npaj cov zaub mov tam sim raulub lim tiam. Koj yuav tsum tau ua lub ntiaj teb tu koj lub tub yees. Yuav tsis xav txog lub neej yam tsis muaj chocolate tuav? Koj puas ntxiv ib lub ncuav nrog butter rau txhua pluas noj? Koj puas haus dej qab zib txhua hnub? Tag nrho cov no ntxiv calorie ntau ntau thiab ntiv tes rau koj lub duav. Tab sis tus yuam sij rau kev noj zaub mov kom raug tsis yog nyob rau hauv ib pawg ntawm kev txwv, tab sis nyob rau hauv kev paub tab, sib npaug mus rau koj cov khoom noj. Yog tias koj languish nrog lub siab xav noj chocolate bar, ces qhov kev pheej hmoo ntawm kev tawg yog qhov zoo heev. Qhov zoo tshaj plaws, teem caij noj tshais ib teev tom qab sawv ntxov. Lub sijhawm no yuav tsum txaus los pib lub cev thiab ua kom cov metabolism sai. Noj tshais yuav tsum muaj zog. Nws yog thaum sawv ntxov uas koj tuaj yeem them taus enticing, tab sis xws li cov khoom qab zib tsis zoo. Lawv hlawv tawm txhua hnub. Thaum tav su, nws yog lub sij hawm yuav khoom noj txom ncauj, zoo tagnrho txiv hmab txiv ntoo. Rau pluas su, lub sijhawm zoo tshaj plaws yog los ntawm 13 txog 15 teev. Cov pluas noj yuav tsum yog tuab thiab muaj txiaj ntsig zoo. Tom qab nws, qhov kev xav ntawm kev tshaib kev nqhis yuav sawv tsuas yog tom qab ob teev. Lub sijhawm noj hmo tuaj yeem hloov pauv, tab sis ob peb teev ua ntej yuav mus pw. Noj hmo yog qhov zoo tshaj plaws ua lub teeb thiab feem ntau yog cov protein. Nws tuaj yeem yog nqaij qaib, ntses, tsev cheese lossis qe zaub xam lav.

Txhua yam los ntawm txoj cai

Tsis yog qhov yooj yim li - khoom noj kom raug. Nws yog tedious thiab tho txawv los ua noj, vim tias muaj qee yam kev cai rau kev xaiv cov tais diav nyob ntawm lub xeev ntawm tib neeg kev noj qab haus huv. Los ntawm txoj kev, cov kab mob loj feem ntau txwv kev noj haus. Yog li ntawd, kev sab laj nrog kws kho mob yuav tsum tau. Txawm li cas los xij, cov ntsiab lus tseem ceeb ntawm kev noj qab haus huv yog qhov yooj yim heev.

Ua ntej tshaj, koj yuav tsum nco ntsoov cov zaub mov ntawdyuav tsum tau npaj tshiab. Tsis muaj kev npaj ua ntej, uas yog, tsis tas yuav ua noj lub lauj kaub loj ntawm borscht nyob rau hauv kev cia siab ntawm ncab nws tag nrho lub lim tiam. Reheated porridge, qos yaj ywm thiab ib lub lim tiam-laus zaub xam lav kuj tsis yog ib qho piv txwv ntawm kev noj qab haus huv. Cov zaub mov zoo li no hnyav rau lub plab thiab tsis zoo. Nws yog qhov zoo dua los ua zaub mov rau ib zaug kom paub meej txog nws cov txiaj ntsig. Cov cai hauv qab no tuaj yeem ua rau lub neej yooj yim dua rau cov neeg ua noj - qhov yooj yim ntawm cov tais diav, qhov zoo dua. Piv txwv li, stewed zaub yog zoo dua li complex stew nrog cov ntses thiab txhua yam kev hnav khaub ncaws. Yog lawm, lawv siv sijhawm tsawg dua. Lwm txoj cai yog qhov tsawg kawg ntawm kev kho cua sov. Cov zaub mov uas npaj tau noj nyoos yog qhov zoo tshaj plaws. Raws li, muab kev nyiam rau zaub tshiab, txiv hmab txiv ntoo thiab tshuaj ntsuab. Txawm li cas los xij, tsis muaj fanaticism, txij li ntau hom zaub, nrog rau cov ntses nrog nqaij, yuav tsum tau kho cua sov. Tsis txhob hnov qab txog kev nkag siab ntawm kev faib ua feem thiab ua qhov tseem ceeb rau lub caij nyoog, ces koj cov zaub mov yuav tshiab, qab thiab nyab xeeb li sai tau.

Koj xaiv

Kev noj qab haus huv rau kev poob phaus rau txhua hnub suav nrog kev siv qee yam khoom noj uas sib haum rau cov lus qhia tseem ceeb. Lub ntsiab lus tseem ceeb nyob rau hauv kev npaj cov tais diav yooj yim thiab noj qab haus huv, lawv muaj ntau haiv neeg thiab khoom noj muaj txiaj ntsig. Tab sis txawm tias zoo li cov zaub mov noj qab haus huv yuav tsum tsis txhob noj uncontrollably. Cov ntawv qhia zaub mov txhua hnub yuav tsum suav nrog tsawg kawg ib yam khoom los ntawm txhua pab pawg (cov khoom noj mis nyuj, zaub, txiv hmab txiv ntoo) uas muaj txiaj ntsig zoo sib xws. Cov pab pawg hauv qab no tuaj yeem paub qhov txawv: berries / txiv hmab txiv ntoo, zaubroj / noob / txiv ntseej, zaub, khoom noj siv mis thiab khoom noj siv mis, nqaij nruab deg / nqaij / ntses / qe, nplej / cereals.

Tab sis yuav ua li cas nkag siab cov khoom twg tuaj yeem ua kom cov khoom noj kom zoo rau txhua hnub? Ua ntej ntawm tag nrho cov, lub naturalness ntawm muaj pes tsawg leeg, tus nqi ntawm cov vitamins, kab kawm thiab kev noj haus fiber yog coj mus rau hauv tus account. Cov khoom noj mis nyuj uas tsis muaj suab thaj ntxiv yog nplua nuj nyob rau hauv cov protein thiab calcium, thaum cereals thiab nplej yog nplua nuj nyob rau hauv fiber ntau thiab complex carbohydrates. Tsis tas li ntawd, muaj ntau cov vitamins B, uas muaj txiaj ntsig zoo rau kev tsim cov ntshav thiab lub hlwb ua haujlwm. Protein nyob rau hauv abundance yog zoo rau noj tshais, raws li nws tsis nkim lub plab zom mov ntau, tab sis nws muab ib tug loj boost ntawm lub zog. Tab sis koj yuav tsis tag nrho cov protein ib leeg, yog li qhov kev xaiv zoo tshaj plaws rau pluas tshais yog kev sib xyaw ntawm cov khoom siv mis nyuj thiab cov nplej. Nyob ze rau noj hmo, lub cev twb npaj txhij rau feem loj, yog li koj tuaj yeem noj zaub mov hnyav dua. Thaum noj su, ib qho appetizer, thawj thiab thib ob chav kawm raug tso cai, tab sis khoom noj qab zib tsis ntseeg, vim nws tuaj yeem ua rau digestion nyuaj, ua rau fermentation hauv plab. Los ntawm yav tsaus ntuj, lub plab zom mov yog nkees, zoo li tag nrho lub cev, thiab yog li ntawd cov zaub mov tsuas pom lub teeb thiab calorie tsawg, tab sis noj qab haus huv. Nws tuaj yeem yog txiv hmab txiv ntoo, zaub, ntses lossis khoom noj siv mis.

Dab tsi yog qhov zoo thiab qhov phem?

Cov neeg uas xaiv cov khoom noj kom zoo npaj lawv cov zaub mov rau hnub ua ntej. Koj yuav tau noj su nrog koj los ntawm tsev, vim tias koj yuav tsis pom cov zaub mov noj qab nyob zoo hauv khw muag khoom ze tshaj plaws. Koj tseem yuav tau sau ib daim ntawv teev cov khoom noj tsis zoo thiab tsis zoo. ATdaim ntawv tso cai - tais diav uas muaj txiaj ntsig rau lub cev. Yog li koj yuav tsum tso npias thaum yav tsaus ntuj thiab rog rog nrog nqaij. Lub hauv paus ntawm kev noj zaub mov kom zoo yog txiv hmab txiv ntoo, zaub, cereals, khoom noj siv mis, nqaij thiab ntses. Ua tib zoo mloog ntau rau cov zaub qhwv, uas muaj cov fiber ntau uas txo cov qab los noj mov thiab ua rau lub plab. Yog tias koj tab tom ua noj kom zoo rau kev poob phaus rau txhua hnub, ces saib cov txiv kab ntxwv qaub. Cov txiv hmab txiv ntoo tshwj xeeb no txo qis cov piam thaj thiab cuam tshuam rau cov khw muag khoom rog. Los ntawm txoj kev, tsis txhob hnov qab txog txiv apples thiab pears, uas yog lub khw ntawm pectin. Lawv ua kom lub plab tsis muaj calorie ntau ntau.

Khoom noj txom ncauj ntawm txiv ntoo thiab txiv ntoo. Nws tsis yog tsuas yog noj qab haus huv, tab sis kuj qab. Tswj cov piam thaj hauv koj cov zaub mov thiab hloov nrog lwm yam kev nyab xeeb, xws li stevia, thaum twg los tau. Tab sis txhua yam muesli, uas tau xaiv los ntawm ntau qhov kev poob phaus, nws yog qhov zoo dua los txo qis hauv koj cov zaub mov. Muaj suab thaj ntau dhau, muaj cov dyes thiab tsw enhancers. Nrog xws li additives, noj qab nyob zoo noj haus rau txhua txhua hnub yog unthinkable. Cov zaub mov kaus poom, cawv, carbonated thiab cov dej qab zib muaj zog kuj poob rau hauv qhov txwv liab. Ntawm chav kawm, kib, s alty thiab smoked tais diav yog undesirable. Nws yog qhov zoo dua los hloov lawv nrog ci thiab steamed sawv daws yuav. Confectionery kuj yog undesirable. nruj me ntsis xa tag nrho cov zaub mov slag mus rau thoob khib nyiab, uas muaj xws li chips, glazed curds, yogurts nrog fillers. Cov hnyuv ntxwm thiab frankfurters tau tso cai rau ntawm qhov xwm txheej uas koj paub tias lawv muaj pes tsawg leeg, uas yog, kev siv cov khoom ntuj raug tso cai. Tab sis txawm nyob rau hauv xws liNyob rau hauv cov ntaub ntawv no, moderation yog ib qho tseem ceeb, vim hais tias peb yuav tsum tsis txhob hnov qab txog lub loj npaum li cas ntawm cov rog nyob rau hauv lub composition. Thiab yog li nws hloov tawm hais tias tsis yog txhua tus tuaj yeem ua cov zaub mov zoo rau txhua hnub. Zoo, nyob rau hauv cov ntaub ntawv ntawd, saib daim duab hauv qab no, uas qhia tau hais tias kwv yees cov ntawv qhia zaub mov rau lub lim tiam. Tej zaum nws yuav pab tau koj hauv txoj haujlwm nyuaj no.

sib xyaw cov khoom

Tau kawg, kev xaiv ntawm cov khoom ntuj thiab noj qab haus huv yog qhov tseem ceeb, tab sis lawv txoj kev sib xyaw ua ke kuj tseem ceeb heev. Kev ua tsis tau raws li cov ntsiab cai tseem ceeb tuaj yeem hla tag nrho cov phiaj xwm thiab ua rau mob plab. Yuav ua li cas kom noj qab nyob zoo rau ib lub lim tiam thiab tsis ua yuam kev? Ua ntej koj yuav tsum nco ntsoov tias koj tsis tuaj yeem sib xyaw cov protein sib txawv. Ntses yuav tsum tau noj nyias ntawm cov qe, thiab tom kawg yuav tsum tsis txhob tov nrog nqaij. Cov saj ntawm legumes "suab" nthuav ntau nrog zaub roj los yog qaub cream hnav khaub ncaws. Taum yog nplua nuj nyob rau hauv zaub protein, uas ua rau nws muaj peev xwm muab lawv nrog zaub. Txiv hmab txiv ntoo yog absorbed sai heev, yog li koj yuav tsum tsis txhob muab lawv nrog lwm yam khoom. Qe yog qhov zoo hauv cov tais diav nrog zaub thiab tshuaj ntsuab. Cov zaub mov qaub yuav tsum tsis txhob sib xyaw nrog cov carbohydrates, cov proteins nrog cov rog, tab sis cov zaub qhwv yuav luag ib txwm tsim nyog, vim tias nws txhawb nqa cov kua txiv hmab txiv ntoo.

Rau txhua tus raws li nws xav tau

Kev noj zaub mov kom raug rau cov hluas tsis txawv ntau ntawm cov neeg laus, tab sis qhov sib txawv ntawm poj niam txiv neej tseem ceeb. Cov ntsiab lus calorie tso cai kuj txawv heev nyob ntawmhnub nyoog. Thaum xam, nws yog ib qhov tsim nyog yuav tau coj mus rau hauv tus account lub xub ntiag ntawm lub cev kev ua si thiab lub physiological yam ntxwv ntawm lub cev. Los ntawm kev noj zaub mov ntawm tus menyuam feem ntau nyob ntawm nws txoj kev noj qab haus huv thiab kev loj hlob tag nrho. Khoom noj khoom haus yog ua raws li cov txheej txheem muaj txiaj ntsig thiab microelements. Daim ntawv teev cov zaub mov tso cai nyob ntawm lub hnub nyoog. Piv txwv li, cov zaub mov ntawm tus menyuam hnub nyoog tsib xyoos yog txwv tsis pub rau cov menyuam mos. Hauv kev tsim cov khoom noj, kev noj zaub mov yog qhov tseem ceeb, tab sis tseem, cov menyuam yug tshiab yuav tsum tau pub rau qhov kev thov. Thaum xub thawj, lub hauv paus ntawm kev noj haus yog leej niam cov kua mis, tab sis dhau sij hawm, cov khoom noj ntxiv tau ntxiv. Ua ntej, nyob rau hauv ib rab diav, thiab dhau sij hawm, lub ntim loj hlob mus rau 200 grams. Tus menyuam xav tau lub xub ntiag nyob rau hauv cov ntawv qhia zaub mov, mis nyuj, ntses thiab qe, ntau hom zaub qhwv thiab carrots. Txawm hais tias nws twb tau ua pov thawj hnub no tias kev noj zaub mov txhua hnub tsis tiv thaiv txhua yam kab mob, txawm li cas los xij, thaum lub caij txias, cov kua zaub yuav ntxiv dag zog rau koj lub zog, thiab zaub hodgepodge yuav saturate thiab energize koj lub caij ntuj sov.

Yuav ua li cas noj zaub mov zoo rau hnub? Txhua yam yooj yim heev, tab sis koj yuav tsum nco ntsoov tias cov khoom noj txom ncauj tsawg dua ntawm cov ntawv qhia zaub mov, qhov zoo dua. Rau pluas tshais, nws yuav zoo rau cov menyuam kawm ntawv noj ib lub tais ntawm oatmeal nrog mis nyuj. Koj muaj peev xwm sau lub porridge nrog ib diav ntawm zib mu, thiab ntxiv berries los yog txiv tsawb slices rau brightness. Oatmeal yuav ua rau koj ob peb teev, tab sis rau khoom noj txom ncauj mus rau tsev kawm ntawv, tus me nyuam yuav xav tau ib lub qhaub cij. Piv txwv li, los ntawm tag nrho cov qhob cij nrog ib daim nyias nyias ntawm avocado, nqaij npua, cheese thiab txiv apples. Ntuj yogurt tov nrog mustard yog haum rau hnav khaub ncaws. Ntxiv nrog rau cov qhaub cij, cov tub ntxhais kawm xav tau txiv hmab txiv ntoo thiab lub raj mis dej rau khoom noj txom ncauj. Rau pluas su, koj tuaj yeem noj ib feem ntawm cov kua zaub tshiab nrog zaub qhwv thiab cutlet. Ib qho khoom noj txom ncauj ntxivze rau yav tav su - zaub zaub xam lav nrog zaub roj thiab ib lub qhaub cij nrog cheese. Rau noj hmo - ib pluag mov - ib feem ntawm ci ntses nrog ib sab phaj ntawm taum ntsuab thiab tshuaj yej nrog zib mu. Ua ntej yuav mus pw, koj tuaj yeem haus ib khob ntawm kefir lossis txawm kho koj tus kheej rau ob peb crackers nrog mis nyuj.

rau cov poj niam zoo nkauj

Nws yooj yim dua rau tus ntxhais kom noj zaub mov noj qab haus huv, raws li txoj cai, nws tsis tshua muaj lub cev tsis khoom tom haujlwm. Ib daim ntawv qhia zoo tsim rau ib nrab ntawm kev ncaj ncees yuav tsum muaj 40% zaub thiab txiv hmab txiv ntoo. Nrog me ntsis kev ua si lub cev, koj yuav tsum tau ntxiv cov fiber ntau. Lub hauv paus ntawm kev noj haus yuav tsum yog cereals thiab cereals, tshwj xeeb tshaj yog cov nplej xim av. Nws yog ib qho zoo heev absorbent uas ntxuav lub cev ntawm toxins. Noj txiv ntseej ntxiv kom ntxiv rau koj lub khw muag khoom poov tshuaj.

Ib tug ntxhais yuav tsum ua kom noj qab nyob zoo rau ib lub lim tiam kom poob phaus, suav nrog cov ntsiab lus calorie txhua hnub. Koj yuav tsum tsim kom muaj calorie tsis txaus los ntawm kev txiav rov qab ntawm cov zaub mov thiab ntxiv kev tawm dag zog. Feem ntau, tag nrho cov calorie kom tsawg yuav tsum tsis pub tshaj 1800 kcal. Thaum sawv ntxov koj tuaj yeem noj tshais nrog porridge nrog txiv hmab txiv ntoo thiab zib ntab, los yog koj tuaj yeem xaiv cov proteins. Scrambled qe los yog scrambled qe yog ib qho kev txaus siab thiab yooj yim xaiv. Rau pluas su, txawm tias ib tug ntxhais tuaj yeem noj nqaij nrog zaub zaub. Nqaij nyuj steak, nqaij qaib fillet los yog ntses fricassee yuav ua. Ua noj hmo protein thiab lub teeb. Cov tsev cheese nrog berries, protein casserole, kefir nrog fiber ntau, ntses nrog zaub xam lav. Tab sis muaj cov khoom noj txom ncauj, tsis muaj cov khoom noj uas tsim nyog yog qhov xav tsis thoob. Cov khoom noj txhua hnub muaj tsawg kawg yog ob qho khoom noj txom ncauj. Nws tuaj yeem yog qhaub cij los ntawm kev noj qab haus huvkhoom, txiv hmab txiv ntoo thiab zaub zaub xam lav nrog butter los yog txiv qaub kua txiv, txiv ntseej, yogurt, crackers.

Rau qhov muaj zog tshaj

Cov txiv neej muaj calorie ntau dua, tab sis lawv tsis nyiam siv sijhawm ntawm qhov cub, yog li lawv tuaj yeem ua tub nkeeg dhau los ua zaub mov kom raug. Lub rooj nyob rau hauv rooj plaub no yuav ua tau ib txoj hauj lwm zoo. Thaum koj muaj ib txoj kev npaj rau lub lim tiam, koj tuaj yeem tweak nws me ntsis txhua lub lim tiam thiab rov siv nws dua. Yog li, koj yuav tsum pib los ntawm kev tso cai calorie cov ntsiab lus ntawm 2500 kcal, uas yog qhov tseem ceeb rau tus txiv neej uas tsis koom nrog kev ua haujlwm hnyav. Txwv tsis pub, tus lej nce mus. Lub zog qhov zoo tshaj plaws yuav tsum yog complex carbohydrates. Cov no yog zaub, txiv hmab txiv ntoo, tshuaj ntsuab, cereals thiab cereals. Tab sis koj yuav tsis puv ntawm lawv, yog li kev noj zaub mov zoo rau cov txiv neej yuav tsum muaj cov khoom noj muaj protein ntau. Qhov tsawg kawg nkaus ntawm 100 grams ntawm cov protein tau pom hauv ib hnub. Nws tseem tsim nyog suav nrog zaub roj hauv cov ntawv qhia zaub mov, uas muaj nyob hauv cov txiv ntoo, butter, noob, avocados. Noj qab nyob zoo cov rog muaj ntau nyob rau hauv cov ntses. Kev kwv yees ntawm kev noj zaub mov kom zoo rau ib hnub yuav tsum yog cov khoom noj uas muaj zinc, protein thiab phosphorus. Noj tshais yog tsev cheese casserole, scrambled qe thiab nqaij npua thiab cheese qhaub cij. Rau pluas su, muab nyiam rau luav nqaij nrog boiled mov. Nyob rau yav tsaus ntuj, muaj nqaij qaib nrog broccoli rau noj hmo. Hauv thaj tsam txwv tsis pub rau cov txiv neej, cov khoom uas txhawb kev tsim cov tshuaj hormones poj niam. Cov no yog kua, hnyuv ntxwm, kas fes, khoom noj yooj yim thiab npias.

Nyob Options

Yog li, yog tias koj txiav txim siab kho lub cev, ces npaj pib noj zaub mov ntawm hnub ntawm kev noj zaub mov kom raug rau kev poob phaus. Qhov no tsis yog qhov nyuaj, tab sis xav txog cov ntsiab lus calorie ntawm cov khoom siv. Yog tias, ntxiv rau kev poob phaus, koj xav kom nruj koj cov leeg, ces koj yuav tsum ntxiv cov kev ua kis las rau koj cov zaub mov. Tab sis lawv yuav tsum tau siv hauv kev sab laj nrog tus kws qhia kev tshaj lij, txwv tsis pub, vim li ntawd, koj tuaj yeem tau txais kev nce hauv cov rog, thiab tsis nyob hauv cov leeg nqaij.

Yog li koj yuav ua li cas faib koj cov zaub mov kom poob phaus? Piv txwv li, hnub Monday, noj tshais pluas tshais nrog tag nrho cov khob cij, nqaij ntses lossis nqaij qaib, txiv lws suav, zaub ntsuab thiab cheese. Haus kua mis qaub. Hnub Tuesday sawv ntxov, koj tuaj yeem kho koj tus kheej nrog lub qe boiled nrog nqaij npua, qhob cij thiab kua txiv lws suav. Hnub Wednesday, npaj ib qho omelette nrog cov kua txob qab zib thiab txiv lws suav. Hnub Thursday, cheesecakes yuav teeb lub siab thaum sawv ntxov. Thiab hnub Friday, koj tuaj yeem noj cov qhaub cij thaum sawv ntxov nrog cov rog tsawg, nrog rau cov qe qe thiab zaub zaub xam lav. Rau hnub so, koj tuaj yeem npaj caij so thiab cia me ntsis ntxiv rau pluas tshais. Hnub Saturday, ntxiv mis nyuj condensed rau cheesecakes, thiab hnub Sunday, noj scrambled qe nrog nqaij npuas kib.

Cov zaub mov yuav tsum yog lub siab thiab noj qab haus huv, tab sis nruab nrab. Hnub Monday - zaub lasagna, hnub Tuesday - stewed ntses nrog zaub, hnub Wednesday - mov kua zaub thiab ib feem ntawm stewed ntses, hnub Thursday - cream kua zaub nrog buckwheat, hnub Friday - boiled ntses nrog zaub. Thaum lub asthiv - rov ua kev zoo siab ntawm lub plab: qaib ntxhw nrog mov lossis nqaij npuas nrog broccoli.

Thaum yav tsaus ntuj, koj tuaj yeem qhia koj qhov kev xav. Npaj zaub zaub xam lav nrog butter thiab ib daim ntawm ci nqaij los yog zaub stew nrognoj cov roj tsawg yogurt. Tej zaum koj yuav nyiam cheese pizza nrog zaub thiab nqaij nruab deg? Los yog Greek zaub xam lav thiab ib feem ntawm vermicelli? Ib qho kev xaiv yeej-yeej yog kev noj cov mov xim av thiab cov nqaij qaib. Kho koj tus kheej rau creamy soups nrog txiv lws suav los yog taub dag rau hnub so.

Zoo, npaj koj cov khoom noj txom ncauj. Cov no tuaj yeem yog txiv hmab txiv ntoo, pieces ntawm tsaus chocolate, tsev cheese, txiv hmab txiv ntoo qhuav thiab ceev, oatmeal ncuav qab zib los yog crackers, zaub zaub xam lav thiab pieces ntawm boiled nqaij qaib. Qhov kev xaiv yooj yim tshaj plaws yog kefir nrog jam lossis zib ntab. Tsis txhob ntshai ua npau suav thiab poob phaus nrog kev txaus siab!