Noj tshais noj qab nyob zoo: zaub mov, lus pom zoo

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

Txhua tus paub tias koj yuav tsum tau noj tshais txhua hnub. Nws yog ib feem thaum sawv ntxov ntawm cov zaub mov uas saturates nrog lub zog, uas yog qhov tseem ceeb rau kev ua tiav cov dej num. Tab sis nws yuav tsum tau borne nyob rau hauv lub siab hais tias yog hais tias ib tug noj qab nyob zoo noj tshais pab txhawb vivacity thiab zoo heev noj qab haus huv nyob rau hauv lub hnub, ces qhov kev xaiv tsis ncaj ncees lawm cov khoom yuav ua rau lub fact tias ib tug neeg yuav sai sai nkees thiab tsaug zog. Raws li kws kho mob, tsis muaj zaub mov tseem ceeb dua. Hnub no peb tshuaj xyuas yam uas suav nrog hauv lub tswv yim ntawm kev noj tshais noj qab haus huv.

khob kas fes thiab qhaub cij

sawv ntxov pib nrog lawv ntau. Nyob rau tib lub sijhawm, cov kws kho mob tsis tau nkees ntawm kev rov hais dua tias qhov no tsis yog lawm. Noj tshais noj qab nyob zoo yog qhov chaw ntawm cov rog, proteins thiab carbohydrates. Nws yuav tsum muaj zaub mov zoo thiab ua kom tiav. Peb tau siv sijhawm me ntsis rau yav sawv ntxov noj mov, haus kas fes yuav luag ntawm kev khiav. Yog li ntawd, los ntawm 10 teev sawv ntxov, ntau tus xav tias muaj zogqaug zog.

Xaiv koj lub sijhawm. Tej zaum koj yuav tsum tau mus pw ib teev ua ntej kom thaum sawv ntxov koj tuaj yeem sawv tau raws sijhawm, ua haujlwm thiab ua noj qab haus huv, thiab tseem ceeb tshaj, noj tshais noj qab haus huv.

Kev xav ntawm cov kws kho mob

Cov lus no tsis yog kev xav lossis kev xav. Qhov khoom yog tias peb lub cev ua haujlwm zoo li lub moos, tsuas yog koj muab nws nrog txoj cai "roj" hauv lub sijhawm. Cia peb saib vim li cas koj yuav tsum noj tshais. Noj tshais tsis yog txaus siab rau kev tshaib kev nqhis xwb. Cov zaub mov zoo tso cai rau koj pib koj cov metabolism thiab ua kom koj lub zog rau tag nrho ib hnub. Yog li ntawd, nws tsis tuaj yeem tsis quav ntsej. Tsis tsuas yog muaj peev xwm ua haujlwm xwb, tab sis kuj muaj kev noj qab haus huv feem ntau nyob ntawm qhov no.

Tshwj xeeb yog qhov tseem ceeb rau kev kawm cov ntaub ntawv no rau cov neeg siv tsis quav ntsej noj tshais. Noj qab nyob zoo pib thaum koj ua tib zoo mloog txaus rau nws. Los ntawm tsis quav ntsej cov pluas noj thaum sawv ntxov, koj deprive lub cev ntawm cov khoom tsim nyog. Yog li, koj yuav hnov apathy, chim siab thiab tsaug zog. Tab sis qhov ntawd tsis yog tag nrho. Lub cev yuav sim kom tau txhua yam nws xav tau, uas txhais tau tias koj yuav overeat thaum noj su thiab yav tsaus ntuj. Qhov no yog fraught tsis tsuas yog hnyav hnyav, tab sis kuj muaj teeb meem digestive.

Yog li koj xav tau pluas tshais kom ua haujlwm zoo. Noj qab nyob zoo pib nrog porridge, muesli thiab txiv hmab txiv ntoo. Kwv yees li 35% ntawm tag nrho cov zaub mov noj txhua hnub yuav tsum tau los ntawm cov zaub mov thaum sawv ntxov. Noj lwm 45% rau noj su, thiab noj so rau noj hmo thiab khoom noj txom ncauj. Tom qab ntawd koj yuav khaws lub cev yuag, lub plab noj qab haus huv thiab ua haujlwm tau zoo.

Tam sim tom qab pw tsaug zog

Nws kuj tshwm sim tias tam sim ntawd tom qab sawv los, ib tug neeg mus rau hauv chav ua noj thiab, ua ntej sawv, rams ib pluas mov hearty rau hauv plab. Puas yog zoo? Tsis yog, qhov no kuj yog qhov kawg. Lub plab yuav tsum muaj sij hawm los sawv thiab tig rau hauv plab zom mov. Ib khob dej yuav pab tau. Thaum koj sawv, koj yuav tsum haus dej huv. Thiab tom qab ntawd maj mam mus txhuam koj cov hniav thiab ua exercise. Qhov no yuav pab pib cov txheej txheem metabolic. Tom qab li 30 feeb, koj tuaj yeem pib noj.

Noj tshais noj qab nyob zoo rau txhua hnub yog yooj yim los npaj. Lub hauv paus ntsiab lus ntawm kev noj zaub mov thaum sawv ntxov yog qhov kaj thiab kev noj haus. Yog hais tias muaj nqaij qaib kib los yog zaub xam lav nrog mayonnaise nyob rau hauv lub tub yees, tsis txhob maj mus rau lub rooj. Lub cev tsis muaj sij hawm sawv los thiab tsis npaj rau cov zaub mov hnyav li no. Khoom noj khoom haus yog ib qho tseem ceeb kom muaj zog rau ob peb teev tom ntej no.

Breakfast base

Hnub no peb xav xav txog tsis yog cov hauv paus ntsiab lus ntawm kev tsim cov ntawv qhia zaub mov xwb. Noj tshais noj qab nyob zoo tsis yog ib qho kev xav ntawm tus kws qhia noj zaub mov, tab sis yog qhov tsim nyog rau koj lub cev. Tab sis qhov tseem ceeb tshaj plaws, koj yuav tsum nkag siab tias dab tsi yog lub hauv paus ntawm cov tais diav xaiv. Cov no yog, ua ntej ntawm tag nrho cov, proteins thiab carbohydrates.

Protein yog cov khoom tsim rau peb cov hlwb, uas xav tau txhua hnub rau kev rov ua dua tshiab thiab loj hlob. Carbohydrates ua cov roj huv lossis lub zog. Tsis tas li ntawd, lawv tsim nyog rau kev ua haujlwm ntawm lub hlwb, vim nws xav tau ntau cov piam thaj. Thiab nws yog thaum sawv ntxov uas koj yuav tsum tau noj feem ntau ntawm cov khoom noj carbohydrates txhua hnub. Tom qab ntawd lawv yuav muab tso ua rog rog.

Yuav noj dab tsi rau pluas tshais

Ntau tus neeg xav tias porridge yog qhov kev xaiv zoo tshaj plaws. Niaj hnub no, muaj lwm txoj kev xaiv thaum nws tau thov kom siv cov protein ntshiab ua noj thaum sawv ntxov. Tab sis nws yog cereals uas pab ntxuav cov hnyuv, lawv muaj ntau cov vitamins thiab minerals. Tsis tas li ntawd, lawv muab ceev satiety.

Tus thawj coj yog oatmeal. Delicious, lub teeb, txaus siab, cov neeg laus thiab cov me nyuam nyiam nws. Noj tshais sai thiab noj qab nyob zoo kuj yog muesli nrog yogurt. Koj tuaj yeem ntxiv txiv hmab txiv ntoo qhuav thiab txiv ntoo, noob rau lawv. Boiled qe thiab qhaub cij nrog cheese, zaub zaub xam lav thiab tsev cheese zoo rau ntawm lub rooj. Tab sis nws yog qhov zoo tshaj kom tsis kam sausages.

Muaj pluas tshais rau cov neeg coob tshaj

Hnub no peb kuj xav xav txog cov zaub mov zoo tshaj plaws. Noj tshais noj qab nyob zoo tsis yog nyuaj, nyuaj thiab siv sij hawm raws li nws yuav zoo li thaum xub thawj siab ib muag. Thiab ua ntej ntawm tag nrho cov, peb yuav xav txog cov yam ntxwv ntawm kev npaj noj qab nyob zoo rau cov neeg uas tsis muaj sij hawm los ua noj. Noj tshais los ntawm koob no tsis txhob siv ntau tshaj 15 feeb. Pom zoo, koj txoj kev noj qab haus huv muaj nqis rau lub sijhawm no.

• thawj qhov kev xaiv. Boil ob lub qe thiab ua ci nrog ci ci. Nws yog qhov zoo tshaj plaws xaiv cov nplej tag nrho, vim nws muaj kev noj qab haus huv. Lubricate lawv nrog pob tshab txheej ntawm butter thiab ntuj tsis muaj qab zib jam. Tshuaj yej yuav ntxiv rau pluas mov.
• Nqa lub hnab muesli yam tsis muaj suab thaj. Lawv tuaj yeem hloov nrog cereal, tab sis nws yuav tsis muaj txiaj ntsig zoo. Ncuav nyob rau hauv skim los yog kua mis nyuj. Thiab rau khoom qab zib, noj ib khob kua txiv thiab ib lub txiv apple.
• Qhov kev xaiv thib peb tuaj yeem suav tias yog qhov tseem ceeb tshaj plaws. Rau nwsua noj, noj instant oatmeal thiab ncuav boiling dej tshaj nws. Koj tuaj yeem ntxiv raisins, txiv hmab txiv ntoo thiab berries.
• Tsev cheese tshiab thiab cocoa nrog skim mis nyuj.
• Fruit salad. Ua li no, noj txiv tsawb, txiv duaj, txiv apple thiab txiv kab ntxwv, kiwi, txiav rau hauv cubes thiab ncuav ntuj yogurt.

Raws li koj tuaj yeem pom, zaub mov noj tshais tuaj yeem muaj ntau yam thiab qab. Noj qab nyob zoo yog yooj yim heev. Sim nws thiab koj yuav tsis ua hnyuv ntxwm qhaub cij ntxiv.

Yog koj xav kom poob phaus

Cov khoom noj khoom haus rau cov neeg noj zaub mov yog 1800 kcal. Yog tias koj mob siab rau hauv kev ua kis las, ces qhov no yuav tsis txaus, daim duab yog tsim los rau kev ua neej nyob sedentary. Hauv qhov no, noj tshais yuav tsum yog li 400 kcal. Thaum xub thawj siab ib muag, nws yog ib qho nyuaj heev los xam seb koj yuav xav li cas kom tau raws li daim duab no. Koj tsuas yog yuav tsum tau sau qee cov zaub mov zoo rau koj tus kheej.

Noj tshais noj qab nyob zoo rau txhua hnub tuaj yeem sib txawv thiab qab heev. Wb saib ob peb txoj kev xaiv.

• Ib khob muesli tsis muaj suab thaj thiab zib ntab. Rau khoom qab zib, koj tuaj yeem muaj ib lub txiv tsawb.
• txiv hmab txiv ntoo - 100 g, whole grain bread roll thiab cheese low fat. Ntxiv qe thiab kas fes rau noj tshais qab thiab noj qab nyob zoo.
• tsev cheese - 200g
• Natural yogurt - 100g. Txiv hmab txiv ntoo, txiv ntoo thiab cereals ntxiv rau nws.

Thiab nco ntsoov tias cov pluas tshais uas tsis muaj calorie tsuas yog ib feem ntawm qhov kev poob phaus. Siab heevqhov tseem ceeb yog koj noj li cas rau hnub so. Tsis tas li ntawd, koj yuav tsum sau npe rau lub gym.

Rau cov kis las thiab tsis yog

Yog tias koj mus tom gym thaum sawv ntxov, noj tshais yuav tsum yog lub teeb, tab sis muaj zaub mov txaus los npaj lub cev rau kev ntxhov siab. Thov nco ntsoov tias koj tsis tuaj yeem noj tam sim ua ntej chav kawm. Ib teev yuav tsum dhau tom qab noj mov, thiab tsuas yog tom qab ntawd koj tuaj yeem pib qoj ib ce.

Qhov kev xaiv zoo tshaj plaws rau tus neeg ncaws pob yog cov porridge tag nrho nrog cov txiv hmab txiv ntoo qhuav. Tab sis koj yuav tsum ceev faj nrog lawv. Txiv hmab txiv ntoo qhuav muaj calorie ntau ntau. Yog li ntawd, ib txhais tes me me yog txaus kom saturate lub cev nrog cov vitamins thiab fiber.

1. Muaj porridge thiab ib khob mis nyuj. Lub porridge noj qab nyob zoo, vim nws tsuas yog ib qho uas muaj polyunsaturated fatty acids. Qhov no tseem ceeb heev rau lub plawv thiab cov hlab ntsha, uas tseem ceeb heev thaum lub sij hawm kev cob qhia.
2. Oatmeal. Muab nws nrog txiv tsawb thiab kas fes rau noj sumptuous.
3. Steamed qaib los yog qaib ntxhw nrog broccoli garnish.
4. Salmon thiab lws suav qhaub cij thiab kua txiv tshiab.
5. Protein omelette thiab oatmeal.

Dab tsi yuav tsum tsis suav nrog thaum sawv ntxov noj

Rau pluas tshais, nws tsis pom zoo kom noj cov qe scrambled. Ib lub tais uas nyiam los ntawm ntau tus tsim ib lub nra hnyav rau ntawm lub plab zom mov. Boiled qe yog qhov yooj yim dua rau zom, tshwj xeeb tshaj yog tias koj ua rau lawv muag muag. Cov hnyuv ntxwm thiab hnyuv ntxwm yog cov zaub mov txwv tsis pub. Lawv txhaws lub plab thiab tsis muaj txiaj ntsig. Tab sis muaj ntau duaib daim ntawv me me uas koj yuav tsum paub thiab xav txog:

• kas fes dub. Haus rau ntawm lub plab khoob, nws feem ntau ua rau exacerbation ntawm gastritis. Yog li ntawd, yog tias koj tsis tuaj yeem nyob yam tsis muaj dej qab zib, ces sim haus nws me me tom qab noj mov.
• txiv kab ntxwv. Cov txiv hmab txiv ntoo noj qab haus huv heev uas yuav tsum nyob ntawm koj lub rooj. Tab sis ntawm lub plab khoob, lawv tsis muaj txiaj ntsig zoo tshaj plaws ntawm lub plab mucosa.
• Sweet poov xab pastries. Tab sis cov mov nplej tag nrho yuav tsum nyob saum rooj txhua hnub.
• Fried and fatty foods.

lus pom zoo rau pluas tshais

1. Cov zaub mov noj qab nyob zoo rau txhua hnub yuav tsum ua raws li cov tswv yim dav dav txog cov zaub mov qab thiab noj qab haus huv. Ib txoj cai tseem ceeb yog cov zaub mov yuav tsum sov. Cheese qhaub cij los yog cereal nrog mis nyuj yog nyob deb ntawm qhov zoo tshaj plaws kev xaiv zaub mov, raws li nws tsis tawg nyob rau hauv lub plab, tab sis warms li. Yog li ntawd, nws nkag mus rau hauv cov hnyuv hauv daim ntawv uas tsis tau ua tiav, uas ua rau tsam plab thiab hnyav. Nws yog ib qho nyuaj heev los pib ib hnub ua haujlwm nrog cov tsos mob zoo li no. Yog li ntawd, sim tsis txhob ua yuam kev.
2. Tshem tawm cov zaub mov tiav, nres cov zaub mov hauv microwave. Ua rau koj tus kheej siv qhov cub thiab toaster, yog li cov zaub mov hloov mus rau kev noj qab haus huv ntau dua. Zoo dua, steam nws.
3. Tsis txhob noj cov zaub mov kib thaum sawv ntxov.
4. Rau noj tshais noj qab nyob zoo, cov ntawv qhia zaub mov yuav tsum muaj cov khoom noj uas muaj calcium, hlau thiab B vitamins.
5. Xaiv cov zaub mov thaum sawv ntxov, koj tuaj yeem sim los ntawm kev muabnyiam rau kev noj qab nyob zoo thiab cua ua ke ua ke. Txawm li cas los xij, cov zaub mov noj qab haus huv yuav tsum suav nrog cov nplej uas muaj cov zaub mov thiab cov vitamins, txiv hmab txiv ntoo tshiab thiab zaub.
6. Muab khoom qab zib rau sawv ntxov. Qhov no yog ib qho ntxiv load rau ntawm tus txiav.

Zoo tshaj Recipes

Feem ntau, txhua tus xav kom lub sijhawm ua noj kom tsawg. Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau pluas tshais, thaum koj yuav tsum tau sawv ntxov dua li niaj zaus thiab siv sijhawm no hauv chav ua noj. Thiab ib qho ntawm cov zaub mov txawv tshaj plaws thaum xub thawj siab ib muag yog kua zaub. Nws tsis tshua ua rau noj tshais. Nyob rau tib lub sijhawm, cov kua zaub tso cai rau koj sai sai saturate lub cev nrog cov as-ham thiab tshem tawm qhov kev xav ntawm kev tshaib kev nqhis mus ntev.

• Txhawm rau npaj cov kua zaub sai, koj yuav xav tau ib liter dej, 3-4 qos yaj ywm, dos, 150 g ntawm minced nqaij. Boil dej, ntxiv zaub rau nws, thiab tom qab 20 feeb ua cov nqaij pob thiab poob rau hauv dej. Lwm 5-7 feeb - thiab zaub mov npaj.
• Txiv hmab txiv ntoo pudding. Heev kev sib tw, qab ntxiag thiab cua noj tshais. Txhawm rau npaj nws, koj yuav tsum noj 3-4 txiv hmab txiv ntoo nyiam, tuav lawv hauv rab thiab ntxiv tws txiv ntseej, qe ntaus, ntsev me ntsis thiab qab zib. Do thiab ci rau 10 feeb.

Ib lub phaj ntawm cov kua zaub thiab ib qho me me ntawm casserole yuav ua rau koj txaus siab tiag tiag, nrog rau qhov kev xav ntawm satiety rau lub sijhawm ntev. Noj tshais kom zoo tsis ua rau koj hnyav, tab sis nws tso cai rau koj ua haujlwm tau zoo thiab tsis xav txog zaub mov.