Noj txhua hnub: cov zaub mov piv txwv thiab cov npe khoom noj

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

Tsis tshua muaj ib qho ntawm peb xav txog lub luag haujlwm ntawm kev noj haus hauv kev noj qab haus huv. Tab sis muaj ib lo lus hais tias "Peb yog yam peb noj." Yog tias koj noj tsis raug rau xyoo, ces koj yuav tsum tsis txhob xav tsis thoob los ntawm cov teeb meem kev noj qab haus huv, rog rog thiab qhov tsos tsis zoo. Kev noj zaub mov rau hnub yuav tsum sib npaug, txaus siab thiab noj qab nyob zoo. Muaj cov khoom noj uas txawm tias tus neeg noj qab haus huv yuav tsum tsis txhob noj, tsis hais cov neeg muaj kab mob ntev. Kab lus piav qhia cov ntsiab cai ntawm kev noj zaub mov kom raug rau txhua hnub.

Cov zaub mov muaj nyob hauv txhua yam khoom noj

Cov khoom noj khoom haus yuav tsum raug xaiv raws li lawv lub zog muaj nuj nqis thiab cov txiaj ntsig zoo rau lub cev. Ib qho los yog lwm cov khoom noj muaj nyob hauv ib qho khoom, thiab nyob ntawm qhov no, ib tus tuaj yeem txiav txim siab seb lub hom phiaj ntawm kev siv yog dab tsi. Kev noj zaub mov zoo rau hnub yuav tsum suav tag nrho pebkhoom noj.

1. Carbohydrates muaj nyob rau hauv cov hmoov nplej, qab zib thiab khoom qab zib, cereals, cereals, zaub thiab txiv hmab txiv ntoo. Cov khoom noj no muab lub cev muaj zog. Nws feem ntau lees paub tias lub zog tsuas yog xav tau los ua kev tawm dag zog lub cev. Qhov no yog kev dag ntxias: tib neeg lub cev xav tau lub zog txawm tias thaum pw tsaug zog. Tom qab tag nrho, ib tug neeg ua tsis taus pa, ntshav ncig hauv lub cev, thiab lub hlwb so. Yog li txhua thib ob, txhua feeb ntawm nws lub neej, tib neeg lub cev xav tau lub zog. Thiab qhov yooj yim tshaj plaws los ua ke nws yog nrog cov carbohydrates uas tuaj nrog zaub mov. Kev noj zaub mov rau ib hnub yuav tsum muaj cov carbohydrates. Lawv, nyob rau hauv lem, yog yooj yim (qab zib thiab ib co cereals, raws li zoo raws li cov khoom ua los ntawm cov hmoov nplej dawb), uas ua rau rog rog. Kuj tseem muaj cov carbohydrates yooj yim - lawv tau nqus tau qeeb dua, vim tias lub cev tau txais lub zog me me "doses" - vim li ntawd, tsis muaj dab tsi rau cov rog los ua ke los ntawm thiab khom ntawm ob sab, plab thiab lwm yam. thaj chaw teeb meem. Cov carbohydrates yooj yim yog zaub, rye qhob cij, durum pasta, txiv hmab txiv ntoo uas tsis muaj fructose.
2. Y Proteins hauv peb cov zaub mov yog nqaij thiab offal, khoom noj siv mis, nqaij qaib thiab quail qe, ntses thiab nqaij nruab deg. Cov nqaij mos yog tsim los ntawm cov protein (vim cov neeg ncaws pob ua tib zoo saib xyuas cov protein ntau hauv cov zaub mov), cov ntaub so ntswg ntawm lub cev, thiab cov proteins kuj tseem tsim nyog rau cov ntshav muaj pes tsawg leeg. Kev noj zaub mov txhua hnub rau ib tus neeg laus yuav tsum muaj kwv yees li 60 g ntawm cov protein (kev suav kom raug ntau dua yuav tsum yog: 2 g ntawm cov protein ib kilogram ntawm lub cev hnyav, rau cov poj niam - 1.5 g).
3. Kev noj zaub mov rau txhua hnub yuav tsum muaj cov rog. qee cov neeg uas tsis tau paub ntau ntxiv hauv kev noj zaub mov kom paub tseeb tias nws yog qhov tseeb vim tias muaj cov rog uas hnyav dhau los. Qhov no yog ib qho yuam kev: es, ib qho overabundance ntawm yooj yim carbohydrates nyob rau hauv cov zaub mov ua rau rog rog. Cov rog yog tsim nyog rau lub cev, yog tsis muaj lawv nws yog tsis yooj yim sua kom muaj cov tawv nqaij zoo nkauj, ci thiab tuab plaub hau, thiab ntau lub cev yuav tsis ua hauj lwm tag nrho. Kev noj zaub mov txhua hnub yuav tsum yog raws li kev suav hauv qab no: tsawg kawg 1 gram ntawm cov rog ib kilogram ntawm lub cev qhov hnyav. Nyob rau tib lub sijhawm, cov rog yuav tsum noj qab haus huv - cov roj zaub, txiv ntseej, ntses. tab sis nws yog qhov zoo dua tsis kam noj cov tsiaj rog thiab cov zaub mov kib tag nrho.

Yuav ua li cas yog tias koj tsis kam noj cov zaub mov tag nrho

Cov neeg feem coob thaum sau cov khoom noj txhua hnub rau kev poob phaus yog coj los ntawm cov calories ntau. Nws yog ib qho tsim nyog los suav cov nqi zog, tab sis tsis muaj ib qho twg yuav tsum tsis kam txais cov khoom noj. Tam sim no cov khoom noj muaj protein ntau yog nyob rau hauv kev zam - cov neeg poob phaus sai heev rau lawv (tshem tawm 5-10 kg ib hlis), tab sis cov khoom noj khoom haus zoo li no tsis muaj txiaj ntsig rau kev noj qab haus huv. Tsis tas li ntawd: nrog rau kev noj zaub mov tsis zoo, tus neeg yuav ua rau qaug zog, qaug zog, plaub hau yuav pib poob, rau tes yuav tev tawm, daim tawv nqaij yuav qhuav thiab nyias, thiab cov kab mob ntev yuav ua rau lub sijhawm zuj zus.

Qhov tshwm sim ntawm kev txiav tawm carbohydrates:

• tsis muaj zog;
• kev xav tsis tu ncua ntawm kev tshaib kev nqhis;
• mob siabqab los;
• qis ntshav qab zib;
• mob raum (nrog rau cov protein ntau thiab tsis muaj carbohydrates);
• npau taws, tus cwj pwm tsis tsim nyog, tsis nco qab (yooj yim piav qhia: carbohydrates yog zaub mov rau cov neurons thiab hlwb hlwb, yog li kev paub txog kev ua haujlwm tsis zoo yog tias lawv tau tso tseg tam sim ntawd).

Qhov tshwm sim ntawm kev tso cov protein:

• muscular atrophy;
• deterioration of blood composition indicators;
• txo qis kev tiv thaiv;
• metabolic ntshawv siab ntawm ntau yam etiologies;
• brittle rau tes thiab plaub hau, alopecia, teeb meem ntawm daim tawv nqaij;
• ntxhi rau apathy, txo efficiency;
• txo lub cev tiv taus, kev noj qab haus huv tsis zoo, kis tau tus kab mob.

Qhov tshwm sim ntawm kev txiav tawm rog:

• kev txawj ntse poob;
• plaub hau poob, lawv ua npub thiab tsis muaj sia;
• lipid metabolism tsis meej;
• teeb meem nrog kev ua haujlwm ntawm lub siab thiab lub zais zis (txhua lub cev xav tau cov roj ntsha tsis txaus, cov roj polyunsaturated).

YVitamins, minerals thiab amino acids hauv zaub mov

Cov neeg niaj hnub no tau siv los niaj hnub haus cov tshuaj noj, noj cov tshuaj thiab tshuaj ntsiav nrog fatty acids, vitamins thiab minerals. Tab sis xwm nws tus kheej bequeathed rau peb kom haus tag nrho cov kab ntawm cov khoom noj.

1. Vitamins feem ntau yog nplua nuj nyob hauv zaub thiab txiv hmab txiv ntoo. Qhov no tsis txhais hais tias cov khoom siv mis nyuj thiab nqaij tsis yogmuaj. Tsuas yog cov thawj coj hauv cov ntsiab lus ntawm cov vitamins ntawm tag nrho cov zaub mov yog zaub thiab txiv hmab txiv ntoo. Tag nrho cov vitamins tau muab faib ua ob pawg raws li lub hauv paus ntsiab lus ntawm solubility: lawv tuaj yeem ua dej-soluble lossis fat-soluble. Thawj pab pawg suav nrog cov vitamins A, D, E, K. Txhawm rau kom lawv nqus tau zoo, cov vitamins no yuav tsum tau noj nrog rau cov rog. Yog li, peb tuaj yeem txiav txim siab tias zaub zaub xam lav yog qhov zoo tshaj plaws nrog cov roj zaub.
2. Minerals, luv luv, yog ib yam ntawm lub tsev thaiv. Lawv tsim nyog rau kev tsim cov pob txha thiab cov leeg nqaij, hlwb, plaub hau, hniav … Hauv ib lo lus, tag nrho tib neeg lub cev. Tsis tas li ntawd, qee cov zaub mov (iodine, piv txwv li) yog ib feem tseem ceeb ntawm cov txheej txheem metabolic. Cov nqaij nruab deg, ntses, nqaij thiab offal, qe, cheese, zaub, txiv ntseej, oatmeal thiab qee cov txiv hmab txiv ntoo tshwj xeeb tshaj yog nplua nuj nyob rau hauv minerals.
3. Nws feem ntau lees paub tias lub cev tsuas yog xav tau cov zaub mov thiab cov vitamins xwb. Qhov no yog qhov kev xav ntawm tus neeg ua haujlwm, txij li muaj ib feem peb, tsis muaj qhov tseem ceeb tsawg - cov no yog cov amino acids. Lawv yog interchangeable thiab irreplaceable, pom nyob rau hauv cov zaub mov ntawm tsiaj keeb kwm. Tias yog vim li cas cov neeg tsis noj nqaij feem ntau pom zoo kom siv cov tshuaj ntsiav thiab cov khoom noj ntxiv. Amino acids yog tsim nyog rau yuav luag txhua tus txheej txheem, txawm hais tias nws yog hloov dua siab tshiab ntawm kev noj haus carbohydrates rau hauv cov leeg nqaij lub zog, los yog tso tawm ntawm gluconate, insulin, kev loj hlob hormone, los yog kev loj hlob ntawm cov pob txha, cov leeg nqaij, thiab lwm yam nyob rau hauv ib lo lus, tsis muaj amino txaus. acids nyob rau hauv kev noj haus, cov ntawv qhia zaub mov rau ib hnub tsis tuaj yeem suav hais tias muaj peev xwmmuab tso ua ke. Thiab paub txog cov ntaub ntawv no, nws muaj peev xwm ua tau yam tsis muaj tus kws qhia noj zaub mov thaum sau cov khoom noj.

Ib qho piv txwv ntawm cov zaub mov noj rau tus neeg uas nyiam kev qoj ib ce

Yog tias ib tug neeg niaj hnub mus xyuas lub club qoj ib ce, nws xav tau ntau lub zog rau cov chav kawm thiab tsim cov leeg nqaij, ntxiv dag zog rau cov pob txha, cov leeg. Raws li cov ntaub ntawv no, koj tuaj yeem ua zaub mov noj rau hnub. Nws yog ib qho tseem ceeb kom tsis txhob overdo nws nrog calories, piv txwv cov zaub mov hauv qab no yog raws li cov khoom noj muaj zog ntawm 1500-1800 kcal ib hnub.

1. Noj tshais - oatmeal (100 grams) nrog txiv tsawb, ob peb lub qe boiled, khoom noj txom ncauj - ob peb slices ntawm cheese, noj su - okroshka (los yog ib lub teeb zaub kua zaub - 250 ml), ob peb slices ntawm khob cij dub, khoom noj txom ncauj - ib feem ntawm cov protein co, noj hmo - nqaij nruab deg hnav khaub ncaws nrog roj zaub (kwv yees li 300 grams - cws, squid, mussels yuav tsum tau boiled - tsis txhob kib!).
2. Noj tshais: omelet los ntawm ob lossis peb lub qe nrog zaub, khoom noj txom ncauj - ib qho qhaub cij los ntawm ib qho ntawm cov khob cij dub nrog ib daim ntawm cheese, noj su - buckwheat porridge (100 grams) nrog nqaij nyug goulash (150-200 grams), khoom txom ncauj - ob peb txiv apples, ib khob ntawm kefir los yog fermented ci mis nyuj, noj hmo - protein shake.
3. Noj tshais - buckwheat porridge (60 g) nrog mis nyuj (rog 1.5%, 200 ml) thiab ib daim ntawm butter, khoom txom ncauj - txiv tsawb, ib khob ntawm kefir, noj su - boiled qos yaj ywm nrog nqaij qaib fillet stewed nyob rau hauv ntawv ci (200 grams), khoom noj txom ncauj - zaub stew, noj hmo - ib daim ntawm koj nyiam ntses ci nyob rau hauv ntawv ci los yog stewed nyob rau hauv lws suav muab tshuaj txhuam (tsis ntau tshaj 250 grams).

Ib qho piv txwv ntawm cov zaub mov noj qab haus huv rau txhua hnub rau kev poob phaus

Yog lub hom phiaj yog kom poob phaus, ces lub zog ntawm cov khoom noj yuav tsum tau maj mam txo. Hauv qab no yog cov qauv kev noj haus rau 1500 calories ib hnub.

1. Noj tshais - ob lub qe boiled, khoom noj txom ncauj - ob peb slices ntawm dub khob cij, noj su - buckwheat porridge (100 g) nrog zaub stew on dej, khoom txom ncauj - ib daim ntawm boiled nqaij qaib fillet, noj hmo - ib tug protein co. los yog ib khob ntawm kefir nrog ib tug boiled qe.
2. Noj tshais - ib khob kas fes nrog sweetener, khoom noj txom ncauj - txiv tsawb, noj su - kua zaub nrog meatballs nyob rau hauv zaub broth, khoom txom ncauj - ob peb slices ntawm dub qhob cij, noj hmo - liab ntses fillet ci nyob rau hauv ntawv ci (200 grams).
3. Noj tshais - ib qho omelet ntawm ob lub qe qaib, ntxiv ob peb sprigs ntawm cauliflower, khoom noj txom ncauj - ib khob ntawm kefir thiab ib tug txiv tsawb, noj su - nqaij nyug goulash (200 grams) thiab ib tug zaub xam lav ntawm txiv lws suav thiab dib seasoned nrog roj., khoom noj txom ncauj - protein bar, noj hmo - ib pob ntawm tsev cheese tsis muaj rog.

Tsab zaub mov kom tsis txhob tag

Kev noj zaub mov kom raug rau kev poob phaus rau ib hnub yuav tsum tsis txhob muaj cov khoom hauv qab no:

• qab zib thiab txhua yam khoom muaj nws;
• ice cream thiab lwm yam khoom qab zib;
• txhua yam tais diav uas cuam tshuam nrog kib;
• siab fructose zaub thiab txiv hmab txiv ntoo yuav tsum khaws cia kom tsawg;
• chebureks, pies thiab lwm yam khoom noj txom ncauj kib hauv butter;
• khob cij dawb;
• yam khoom uas muaj hmoov dawb;
• semolina;
• fast food;
• noob thiab txiv ntseej - tsis yogntau tshaj 50 grams tauj ib hnub.

Tseem cov khoom noj uas yuav tsum muaj nyob hauv kev noj haus

Kev noj zaub mov rau txhua hnub kom poob phaus yuav tsum ua raws li cov khoom noj hauv qab no;

• buckwheat, mov, pearl barley;
• txhua yam zaub (tshwj tsis yog qos yaj ywm, nws tsuas yog noj tau hau thiab tsis pub ntau tshaj ib hlis ib zaug);
• txiv hmab txiv ntoo (txo cov txiv hmab txiv ntoo siab fructose);
• nqaij: lean veal and beef, chicken and Turkey fillet, luav nqaij;
• ntses (tab sis tsis kib);
• ib qho nqaij nruab deg;
• tsev cheese, mis nyuj, kefir, fermented ci mis nyuj, ayran nrog tsawg feem pua ntawm cov roj cov ntsiab lus;
• cheese - ob peb daim ib hnub;
• txias zaub roj;
• rye hmoov khoom.

Koj haus tau dab tsi thiab yam tsis yog: dab neeg thiab kev muaj tiag

Muaj kev xav tias kev noj zaub mov kom zoo yuav tsum haus dej haus kom ntau li ntau tau hauv ib hnub. Qhov tseeb, koj yuav tsum tsis txhob yuam koj tus kheej - koj yuav tsum haus ntau, tab sis yog tias koj tsis xav li ntawd, ces koj tsis tas yuav haus. Cov kua dej ntau ua rau lub raum, feem ntau provokes tsim edema.

Cov dej qab zib no raug txwv nruj:

• txhua yam cawv, yog npias, cawv, thiab lwm yam, txawm tias me me;
• comotes thiab txiv hmab txiv ntoo haus nrog ntxiv qab zib (tab sis koj tuaj yeem hloov nws nrog cov khoom qab zib);
• dej qab zib;
• tshuaj yej thiab kas fes nrog qab zib ntxiv (koj yuav tsum tsis tshua haus cov dej qab zib no, thiab tsuas yog nrog cov khoom qab zib lossis tsis muaj qab zib xwb).

Cov dej cawv muaj calorie ntau ntau, ntxiv rau, lawv ua rau muaj zog rau txhua lub cev. Muaj lus dab neeg hais tias cawv hauv koob me me txhawb kev so, ua kom sov thiab txo kev ntxhov siab. Yog li, qhov no yog lus dab neeg: cawv ua rau muaj kev puas tsuaj rau cov neurons, txawm tias nyob rau hauv ib qho meager. Yog tias ib tug neeg xav ua raws li kev noj zaub mov kom raug, ces nws yuav tsum tsis nco qab txog cawv ib zaug.

Yuav ua li cas hloov mus rau kev noj zaub mov kom zoo rau txhua hnub

Txoj kev hloov mus rau kev noj zaub mov kom zoo tsuas yog ib qho teeb meem yooj yim xwb. Rau lub cev thiab lub paj hlwb, qhov no yog kev ntxhov siab tiag tiag. Cov neeg feem coob "tawg" hauv thawj lub lim tiam tom qab sim hloov mus rau kev noj zaub mov kom raug.

Kev noj zaub mov ntawm 1200 calories ib hnub yog qhov txwv tom qab uas lub cev pib "hibernate". Metabolism slows down, efficiency txo, ib tug neeg xav pw tsaug zog txhua lub sijhawm. Txawm li cas los xij, tsis muaj qhov yuav tsum tau ua kom muaj nuj nqis ntawm cov khoom noj txhua hnub raug txo qis dua 1200 kcal.

Qhov kev noj zaub mov kom zoo txhua hnub rau tus poj niam (yog tias nws cov haujlwm niaj hnub tsis cuam tshuam nrog kev ua haujlwm ntawm lub cev) yog li 1800 kcal, rau tus txiv neej - txog 2500-3000 kcal.

Koj yuav tsum maj mam hloov mus rau cov khoom noj kom zoo. Piv txwv li, thawj lub lim tiam, tsis suav cov zaub mov kib xwb. Txog thaum kawg ntawm thawj lub hlis, sim tso cov suab thaj. Lub luag haujlwm rau lub hli thib ob yog qhov tsis lees txais cov khob cij. Yog li koj tuaj yeem maj mam hloov mus rau cov khoom noj kom zoo nrog me me lossis tsis muaj kev puas tsuaj loj rau cov metabolism thiab lub xeev ntawm lub paj hlwb (yuav tsis muaj kev chim siab vim kev tshaib kev nqhis, yuav tsis muaj lub siab xav "noj ntxhw", thiab lwm yam).

Yuav ua li cas yog tias txawm tias tom qab hloov mus rau kev noj zaub mov kom raug, qhov hnyav nce

Ntau zaus, tib neeg, tau hloov mus rau kev noj zaub mov zoo, tsis txhob poob phaus. Yog li ntawd, lawv tsis txaus siab thiab pib noj zaub mov tsis zoo, rog thiab calorie ntau ntau dua. Yog vim li cas qhov hnyav tsis poob sai sai yog cov metabolism. Tau ntau xyoo, lub cev tau siv los noj hauv ib hom, thiab tom qab ntawd lawv pib hloov nws. Tau kawg, lub cev xav tau sijhawm los tsim kho. Qhov hnyav yuav txo qis, tab sis tus neeg yuav puv. Yog lawm, kev noj zaub mov nruj thiab kev tshaib kev nqhis ua rau muaj txiaj ntsig sai dua, tab sis thaum kawg ntawm kev noj zaub mov, yuav luag txhua tus neeg uas poob phaus "so" thiab pounce rau cov khoom noj tsis zoo nrog lub zog triple.

Lwm qhov laj thawj uas ib tus neeg tsis poob phaus ntawm kev noj zaub mov kom raug yog dej tsis raug. Tus neeg txuas ntxiv haus tshuaj yej thiab kas fes nrog qab zib, qab zib carbonated dej qab zib thiab cawv txhua hnub. Piv txwv li, npias yog ib txoj hauv kev ncaj qha rau cov tshuaj hormonal thiab plab hnyuv rog (lub plab loj hlob). Ib khob tshuaj yej nrog ob peb dia suab thaj coj txog 200 kcal, thiab qhov no yog ib feem yim ntawm cov khoom noj. Yog li qhov hnyav tseem sawv - nws tsis txo.

Yog tias ib tus neeg tsis tuaj yeem tso cov khoom qab zib, nws tuaj yeem txo qis tag nrho lub zog ntawm nws cov khoom noj ntawm cov rog thiab cov protein. Raws li tau hais los saum no, qhov no tsis tso cai. Txwv tsis pub, lub cev yuav tsis tau txais cov as-ham txaus, uas yuav ua rau tsis muaj zog thiab txo kev tiv thaiv thiab ntau yam teeb meem.