Kev noj zaub mov zoo ntawm cov neeg ncaws pob: cov yam ntxwv ntawm kev noj haus

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

Txhawm rau kom tus neeg ncaws pob ua tiav cov txiaj ntsig zoo, nws xav tau tsis yog kev txhawb siab xwb, tab sis kuj muaj kev ua siab ntev, uas ncaj qha nyob ntawm seb nws cov khoom noj khoom haus zoo npaum li cas. Qhov no yog ib qho tseem ceeb heev, vim hais tias nrog lub cev tsis muaj zog thiab cov teeb meem kev noj qab haus huv, lub cev yuav tsis zoo li tiv nrog lub cev hnyav uas tau ntsib los ntawm cov neeg ncaws pob. Khoom noj khoom haus pab ua kom lub cev zoo thiab ua tiav cov txiaj ntsig siab.

noj qab nyob zoo thaum qoj ib ce

Lub koom haum ntawm kev noj zaub mov kom raug yog nyob ntawm seb hom kev ua si twg tus neeg koom nrog. Nws yog ib qho tseem ceeb heev uas muaj cov vitamins thiab minerals txaus nkag mus rau hauv lub cev, uas tuaj yeem tsis tsuas yog tiv thaiv kab mob, tab sis kuj txhawb nqa lub suab tag nrho ntawm lub cev. Nws tseem yuav tsum tau nco ntsoov tias kev ua si lub cev yuav tsum muaj ntautus nqi ntawm lub zog, yog li nws yog ib qho tseem ceeb kom taug qab cov ntsiab lus calorie ntawm tus neeg ncaws pob noj.

Requirements

Cov khoom noj khoom haus rau cov neeg koom nrog kev ua kis las yog raws li hauv qab no:

• nws yuav tsum muaj calories txaus;
• cov tshuaj minerals tsim nyog rau cov pob txha thiab cov leeg, nrog rau cov vitamins uas txhawb kev ua haujlwm ntawm lub cev tiv thaiv kab mob, yuav tsum nkag mus rau hauv lub cev;
• pom zoo kom noj cov tshuaj tshwj xeeb uas ua kom cov txheej txheem metabolic;
• kev noj zaub mov yog npaj raws li kev coj mus rau hauv tus account lub hom phiaj ntawm cov neeg ncaws pob - txo qhov hnyav lossis nce;
• Noj zaub mov kom txo qis rog thiab nce cov leeg nqaij.

Tsis tas li ntawd, thaum npaj cov khoom noj kom zoo ntawm cov neeg ncaws pob, nws yog ib qho tsim nyog yuav tsum coj mus rau hauv tus account cov dej haus, tshwj xeeb tshaj yog cov dej haus huv, qhov tsis muaj peev xwm ua rau lub cev qhuav dej, qaug zog thiab cov leeg nqaij. Thiab nyob rau hauv cov txheej txheem ntawm kev ua si lub cev, lub cev hnyav poob dej, yog li nws yog ib qho tseem ceeb heev kom ntxiv cov reserves no.

Lub plawv ntawm kev noj zaub mov yog peb lub ntsiab lus tseem ceeb - cov rog, carbohydrates thiab cov protein, txhua tus ua haujlwm tshwj xeeb hauv lub cev. Kev noj zaub mov kom zoo rau cov neeg ncaws pob yuav tsum tau npaj kom muaj peb lub ntsiab lus ua tau raws li qhov xav tau ntawm lub cev, nyob ntawm seb hom kev ua kis las uas yog koom nrog.

Nyob zoo Carbohydrates

Cov tshuaj no yog ib pawg ntawm cov tebchaw ntawm cov organic keeb kwm. Lawv yognyob rau hauv lub hlwb ntawm yuav luag tag nrho cov muaj sia nyob. Cov tshuaj no yog qhov tseem ceeb rau lub neej ib txwm muaj thiab yog lub hauv paus ntawm lub zog.

Carbohydrates tuaj yeem yooj yim lossis nyuaj. Complex - cov no yog polysaccharides, uas yog fiber ntau thiab hmoov txhuv nplej siab, thiab lwm yam tshuaj. Lawv tawg maj mam, uas tso cai rau ib tug neeg cov ntshav qab zib kom hloov maj mam. Qhov chaw ntawm complex carbohydrates yog legumes, cereals, pasta ua los ntawm durum nplej. Qhov no kuj suav nrog txiv hmab txiv ntoo thiab zaub, nceb, berries. Cia peb saib cov neeg ncaws pob cov zaub mov noj hauv qab no.

Yooj yim carbohydrates

Cov carbohydrates yooj yim yog disaccharides thiab monosaccharides xws li qabzib thiab fructose. Cov carbohydrates no yaj sai sai hauv dej thiab tawg hauv lub cev, uas txhais tau hais tias lawv sai sai absorbed. Cov tshuaj no muaj txiaj ntsig zoo tom qab kev cob qhia, vim tias lawv pab kom rov qab muaj zog sai sai. Ua ntej cov chav kawm, nws yog qhov zoo dua tsis siv lawv, raws li ib tug neeg yuav nkees sai. Dab tsi yog qhov peculiarity ntawm kev noj haus ntawm cov neeg ncaws pob?

Cov ntsiab lus ntawm cov carbohydrates yooj yim yog qab zib, txiv tsawb, zib ntab, qos yaj ywm, mov, pob kws, khoom noj hmoov thiab lwm yam.

Tib

Ib qho tseem ceeb heev thaum ua si kis las yog tias ua ntej kev cob qhia koj yuav tsum noj zaub mov uas muaj cov carbohydrates nyuaj, thiab tom qab - yooj yim sawv daws yuav. Tag nrho cov nyiaj ntawm cov tshuaj no yuav tsum yog 10 grams ib kilogram ntawm qhov hnyav, tab sis qhov tseem ceeb ntawm cov carbohydrates nyuaj. Nws yog qhov zoo tshaj plaws los noj lawv thaum sawv ntxov, vim tias yav tsaus ntuj,Thaum kev ntxhov siab txo qis, carbs tuaj yeem hloov mus ua rog.

YProteins

Cov neeg ncaws pob 'kev noj haus yuav tsum suav nrog ntau cov proteins, uas yog cov organic uas muaj cov proteins, peptides thiab amino acids. Cov tebchaw no ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm lub cev tiv thaiv kab mob thiab kev zom zaub mov.

Tus nqi ntawm cov protein noj yuav tsum nyob ntawm seb hom kev ua si twg tus neeg ncaws pob koom nrog. Qhov nruab nrab, nws raug pom zoo kom haus 1.3 grams protein ib kilogram ntawm lub cev qhov hnyav.

Cov khoom muaj protein ntau yog cov khoom noj rau cov neeg ncaws pob xws li nqaij qaib thiab qaib ntxhw, ntses, nqaij nruab deg, qe, legumes, khoom noj siv mis. Tsis tas li ntawd, cov protein ntau muaj nyob hauv oatmeal thiab mov. Nws yog lub hauv paus tsev thaiv rau cov leeg. Lawv yog qhov tseem ceeb hauv kev noj zaub mov ntawm tus neeg ncaws pob.

Fats

Cov khoom txuas ntxiv uas suav nrog hauv kev noj zaub mov ntawm kev ua kis las yog cov rog. Lawv kuj yog cov organic tebchaw ntawm lub hauv paus chiv keeb. Cov rog ua ob txoj haujlwm - cov qauv thiab cov organic, thiab tus nqi ntawm lawv siv ib hnub yog 0.3 -0.7 grams ib kilogram ntawm qhov hnyav.

Fats tuaj nyob rau hauv ob hom - saturated thiab unsaturated, thawj ntawm uas muaj molecules uas muaj hydrogen. Nyob rau hauv tshav kub, lawv soften, nyob rau hauv no hais txog, nws yog ntseeg hais tias lawv yog cov teeb meem, vim hais tias lawv pab mus tsim cov cholesterol loj hlob nyob rau hauv tib neeg cov hlab ntsha. Cov rog ua kom qeeb cov txheej txheem metabolic, uas ua rau cov txheej txheem poob phaus. cov khoom,Cov roj muaj roj ntau yog cov txiv maj phaub roj, margarine, nqaij qaib, pastry cream, zaub mov ceev thiab ntau dua.

Cov molecules ntawm unsaturated fats tsis tag nrog hydrogen, thiab lawv qhov chaw yog cov khoom cog. Thaum cua sov, cov rog no tuaj yeem hloov mus rau hauv lub xeev ua kua, yog li lawv tau ua tiav sai los ntawm tib neeg lub plab zom mov. Rau kev noj qab haus huv, cov rog no tsis muaj teeb meem.

txwv tsis pub rog

Nutritionists ntseeg tias kev noj cov rog hauv kev noj zaub mov ntawm cov neeg ncaws pob yuav tsum raug txwv. Txawm li cas los xij, lawv yog qhov tseem ceeb rau lub neej yog tias noj hauv qhov nruab nrab. Tsis muaj rog ua rau hormonal tsis txaus, ua rau cov txheej txheem ntawm cov leeg tsim, txo cov kev ua haujlwm ntawm lub cev. Unsaturated fats pab lub cev nqus cov vitamins, yog li lawv yuav tsum tau suav nrog hauv kev noj haus. Cov tshuaj no muaj nyob rau hauv cov roj zaub, txiv ntseej, nqaij nruab deg thiab ntses.

Athletes' Diet

Cov khoom noj khoom haus ntawm cov tib neeg muaj kev tawm dag zog lub cev zoo sib txawv ntawm kev noj zaub mov ntawm tib neeg, yog li cov neeg ncaws pob yuav tsum ua tib zoo npaj lawv cov zaub mov. Qhov tseem ceeb ntawm qhov no yog raws li nram no:

1. Khoom noj yuav tsum ua kom tiav, tshiab thiab zoo. Koj yuav tsum lean tsuas yog rau cov khoom uas muaj txiaj ntsig rau lub cev, thiab cov khoom uas tsim kev puas tsuaj yuav tsum raug cais tag nrho.
2. Ntau cov zaub mov hauv cov khoom noj muaj txiaj ntsig ntawm cov neeg ncaws pob.

Ntawm no txhua yam yuav tsum nyob ntawmCov kev ntxhov siab ntawm lub cev zoo li cas los ntawm ib tus neeg koom nrog kev ua kis las. Qee tus neeg xav tau zaub mov ntau txhawm rau txhawm rau nce cov leeg nqaij, lwm tus yuav tsum tau poob nws, yog li kev noj haus yuav tsum txwv tsis pub ntau. Ntawd yog, nws yog qhov yuav tsum tau coj mus rau hauv tus account lub hom phiaj ntawm kev cob qhia, ua ib txoj kev npaj rau kev noj qab haus huv. Yog li, kev ua si kis las tsuas yog ua kom lub cev muaj zog, thiab tsis cuam tshuam nws txoj haujlwm.

Cov neeg noj zaub mov thiab kws kho mob pom zoo kom cov neeg ncaws pob noj tsawg tab sis feem ntau. Ntawd yog, tsis yog 3-4 zaug hauv ib hnub, tab sis 5-6 zaug. Qhov no yuav pab kom tsis txhob overload lub cev ua ntej cov chav kawm thiab tuav lub zog tas li nyob rau hauv nws. Tsis tas li ntawd, nyob rau hauv txoj kev no, cov zaub mov zoo dua absorbed thiab ua tiav sai dua, tsis muaj kev xav ntawm hnyav thiab tsis xis nyob. Xav txog cov khoom noj khoom haus ntawm cov neeg ncaws pob.

Kev Xaiv Kev Noj Qab Haus Huv

Raws li tau hais, kev xaiv zaub mov muaj feem cuam tshuam ncaj qha rau kev cob qhia thiab hom kev ua si lub cev. Ib tus neeg ncaws pob noj zaub mov rau ib hnub suav nrog kwv yees li 2500 calories, nws yuav zoo li no:

Breakfast:

• boiled qe (2 pieces);
• tsev cheese (150-200 grams);
• oatmeal boiled nyob rau hauv mis nyuj nrog ib diav ntawm txiv roj roj;
• ib khob cij;
• tea.

tshais thib ob:

• txiv hmab txiv ntoo (piv txwv li, 1 txiv tsawb thiab txiv apple);
• yogurt tsawg (20 grams);
• bun.

Lunch:

• omelet,ua los ntawm ob lub qe;
• zaub xam lav (200 grams);
• khob cij tag nrho (2-3 daim);
• cheese tsis muaj roj (40-60 grams);
• ib khob tshuaj yej.

Khoom noj txom ncauj:

• tsev cheese (100 grams);
• buckwheat porridge nrog txiv hmab txiv ntoo lossis berries (200 grams);
• ib khob kua txiv kab ntxwv (koj siv tau lwm yam).

noj hmo:

• txiv hmab txiv ntoo tshiab lossis zaub (300 grams);
• bran bread (2-3 pieces);
• ib khob yogurt los yog mis nyuj.

Ua ntej yuav mus pw, cov neeg ncaws pob raug tso cai noj txiv apples lossis haus ib khob tshuaj yej tsis qab zib.

Cov hauv qab no yog 3500 calorie noj:

Breakfast:

• oatmeal (300 grams);
• 4 qe omelette;
• toasts (2 pieces);
• txiv kab ntxwv.

tshais thib ob:

• ib khob yogurt (cov ntsiab lus muaj roj);
• bananas (2 pieces);
• txiv ntseej (100 grams).

Lunch:

• 300g nqaij npuas kib (300 grams);
• qos yaj ywm (3-4 pieces);
• zaub xam lav (200 grams);
• kua txiv los yog tshuaj yej.

Khoom noj txom ncauj:

• boiled mov (200 - 250 grams);
• txiv hmab txiv ntoo nyias (150 grams);
• khob mis nyuj.

noj hmo:

• nqaij ntses (250 grams);
• qos yaj ywm (4 pieces);
• zaub xam lav ua los ntawm grated carrots nrog zaub roj (130 grams);
• tea or kua txiv.

Ua ntej yuav mus pw, koj tuaj yeem noj ib lub tais ntawm oatmeal lossis haus ib khobkua mis.

Lwm cov lus pom zoo rau kev noj qab haus huv

Kev noj zaub mov kom haum rau txhua tus neeg ncaws pob, tej zaum, tseem tsis tau suav ua los ntawm ib tus kws qhia noj zaub mov. Qhov no yog vim qhov tseeb tias txhua tus neeg ncaws pob xav tau ib qho kev pab cuam khoom noj khoom haus tshwj xeeb uas tsim nyog rau nws, nyob ntawm seb hom kev tawm dag zog twg nws tau koom nrog, pawg hnyav twg nws koom nrog thiab cov hom phiaj twg nws nrhiav thaum ua si. Txawm li cas los xij, muaj cov npe ntawm cov lus pom zoo uas yuav haum rau txhua tus yam tsis muaj kev zam, lawv yuav pab ua kom koj tus kheej zoo thiab tsis ua mob rau koj lub cev.

1. Khoom noj muaj ntau yam thiab zoo. Cov khoom noj khoom haus rau cov neeg ncaws pob yuav tsum sib xws, txij li kev sib xyaw ua ke ntawm qee qhov ua ke tsis yooj yim sua.
2. Khoom noj yuav tsum tau npaj kom noj qab nyob zoo. Cov ntsiab lus roj ntawm cov zaub mov siav nyob ntawm qhov no, uas yuav tsum tsis txhob dhau qhov kev tso cai.
3. Fractional khoom noj khoom haus. Koj tuaj yeem faib koj cov zaub mov ua 6-7 pluas noj, uas yuav tso cai rau nws nqus tau thiab tau txais txiaj ntsig ntau li ntau tau.
4. Cov zaub mov kawg yuav tsum tsis pub ntau tshaj ob teev ua ntej yuav mus pw, txwv tsis pub cov rog thiab carbohydrates yuav hloov mus rau hauv lub cev tsis xav tau.
5. Siv cov zaub mov tshiab uas npaj ua ntej noj mov. Yog li ntawd, nws yog ib qho tsim nyog yuav tsum tsis suav cov khoom noj ceev thiab ntau yam khoom siv ua tiav los ntawm kev noj haus.

Peb saib kev noj haus rau cov neeg ncaws pob txhua hnub.