Khoom noj khoom haus pyramid - lub hauv paus ntawm kev noj haus kom zoo rau txhua hnub

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

Cov zaub mov pyramid yog ib hom phiaj xwm ntawm cov hauv paus ntsiab lus ntawm kev noj qab haus huv. Nws tau tsim los ntawm Harvard Tsev Kawm Ntawv Kev Noj Qab Haus Huv. Tshaj tawm los ntawm Asmeskas cov kws paub txog zaub mov noj, cov zaub mov pyramid tau pom zoo los ntawm cov kws tshaj lij los ntawm Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv ntawm Lavxias Federation. Yog tias koj siv lub tswv yim, koj lub cev yuav tau txais tag nrho cov khoom uas nws xav tau, cov vitamins, zaub fibers thiab fatty acids los ntawm cov zaub mov noj, koj yuav tsis txhob muaj calorie ntau ntau

ducts thiab yuav tsis hnyav tshaj.

Pyramid zaub mov zoo li cas?

Schematically, nws yog daim duab peb sab isosceles, uas tau muab faib ua plaub pem teb los ntawm kab kab rov tav. Qhov siab ntawm cov plag tsev ntawm lub pyramid yog kwv yees li qub. Qhov qis dua hauv pem teb, ntau cov khoom ntawm pab pawg no yuav tsum nyob ntawm koj lub rooj. Hloov pauv, nyob rau theem siab tshaj plaws yog cov khoom noj uas yuav tsum tau noj tsawg li tsawg tau.

1 pem teb (pem ntawm lub pyramid). Ntawm no yog cereal tag nrho cov khoom xyaw - rye hmoov qhob cij, pasta, xim av mov thiab lwm yam cereals (buckwheat, oatmeal, pob kws,barley). Tus naj npawb ntawm servings ib hnub twg yog los ntawm 6 mus rau 11. Cov khoom los ntawm pab pawg no yuav tsum tsim lub hauv paus ntawm koj cov khoom noj, lawv yog cov nplua nuj nyob rau hauv cov zaub mov cog fibers thiab muab lub cev muaj zog reserves. Lub khob cij ua los ntawm cov hmoov nplej zoo tsis suav nrog hauv pab pawg no, nws yog nyob rau sab saum toj ntawm lub pyramid, nrog rau cov khoom qab zib thiab cov rog. Cov qos yaj ywm yav dhau los tau suav nrog hauv pab pawg no tab sis tam sim no tau hloov mus rau qib sab saum toj vim lawv cov ntsiab lus hmoov txhuv nplej siab, uas ua rau hnyav nce.

2 pem teb. Nws muab faib ua zaub thiab txiv hmab txiv ntoo. Noj 2-4 servings ntawm txiv hmab txiv ntoo thiab 3-5 servings ntawm zaub ib hnub twg. suav nrog ntau yam txiv hmab txiv ntoo thiab zaub, nyiam dua hauv cov xim sib txawv, hauv koj cov khoom noj txhua hnub. Koj cov zaub mov yuav tsum muaj txiv kab ntxwv, liab, daj thiab ntsuab txiv hmab txiv ntoo. Cov zaub mov khov tuaj yeem hloov cov zaub mov tshiab yog tias npaj tau zoo. Hloov ntawm ib feem ntawm cov txiv hmab txiv ntoo thiab zaub, koj tuaj yeem siv lawv cov kev hloov pauv - kua txiv hmab txiv ntoo, nrog rau cov txiv hmab txiv ntoo qhuav.

3rd pem teb. Qhov no suav nrog cov zaub mov muaj protein (nqaij, ceev, ntses, noob, qe, thiab legumes). Lawv yuav tsum tau noj nyob rau hauv tus nqi ntawm 2-3 servings ib hnub twg. Cov khoom noj mis nyuj (tsev cheese, cheeses, yogurts, kefir) yog nyob rau tib theem, qhov pom zoo noj txhua hnub yog 2-3. Koj yuav tsum xaiv cov nqaij ntshiv, nqaij qaib tsis tawv nqaij, ntses hiav txwv (nws yuav tsum tau muab tso rau hauv cov khoom noj ntau zaus hauv ib lub lis piam). Tab sis cov khoom lag luam ib nrab tiav, hnyuv ntxwm, nqaij npuas kib yuav tsum txwv.

4 pem teb. Qhov no suav nrog cov rog (butter thiab zaub roj), khoom qab zib, confectionery, dej qab zib carbonated thiab khoom qab zib. Lawv tsis nyob hauv vain nyob rau saum,lawv tus lej hauv cov ntawv qhia zaub mov yuav tsum tsawg heev. Lub cev tsis tuaj yeem ua yam tsis muaj cov khoom noj muaj roj, lawv tsim nyog rau cov txheej txheem biochemical thiab kev sib txuas ntawm cov vitamins. Kev nyiam yuav tsum tau muab rau cov roj zaub - txiv ntseej, pob kws, linseed, sunflower.

Cov khoom noj khoom haus raws li qhov feem pua ntawm cov khoom lag luam hauv pem teb - 40% ntawm cov khoom noj txhua hnub, qhov thib ob - 35%, thib peb - 20%, thiab hauv pem teb plaub - 5%.

Dab tsi yog khoom noj khoom haus zoo rau txhua hnub? Qhov no yog ob peb servings ntawm cov khoom los ntawm theem qis, 5 servings ntawm zaub thiab txiv hmab txiv ntoo, 2-3 servings ntawm protein zaub mov.

kev pab yog dab tsi?

Qhov no yog chav tsev ib txwm siv, qhov loj me uas tau xaiv tus kheej, nyob ntawm qhov xav tau ntawm lub zog ntawm tus neeg. Yog tias koj noj 100 grams ntawm ib qho kev pab, ces koj cov ntawv qhia zaub mov yuav tsum muaj cov khoom hauv qab no: 700 grams porridge thiab 300 grams qhob cij, 400 grams zaub thiab 300 grams txiv hmab txiv ntoo, 150 grams nqaij, ntses, cheese, 2- 3 vaj. Yog hais tias ib qho kev noj haus tau noj li 70 grams, ces tus nqi ntawm tag nrho cov khoom raug txo raws li.

Yog tias koj xav txo koj qhov hnyav, ces cov zaub mov pyramid yog ib qho qauv zoo ntawm kev noj zaub mov zoo, tsuas yog qhov loj me yuav tsum raug txo. Thiab rau cov neeg koom nrog kev ua haujlwm ntawm lub cev hnyav, cov khoom lag luam yuav tsum tau nce ntxiv, piv txwv li, rau ib qho kev noj, tsis txhob noj 100 grams, tab sis 200.

Yog tias koj xav kom koj lub neej ntev thiab tswj kev noj qab haus huv mus txog thaum muaj hnub nyoog, koj yuav tsum coj mus rau hauv tus account lub hauv paus ntsiab lus ntawm kev noj qab haus huv, suav nrog ntau yam khoom noj nrogtxhua theem ntawm lub pyramid. Kev tawm dag zog lub cev thiab haus dej kom txaus - 8 khob ib hnub rau tus neeg nruab nrab - yog qhov tseem ceeb los pab kom lub neej ntev.