2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27
Ntau tus poj niam dhau los ua cov kws paub txog kev noj qab haus huv hauv lawv lub neej. Lawv nco txog cov ntsiab lus calorie ntawm ib yam khoom thiab los ntawm qhov muag tuaj yeem txiav txim siab cov ntsiab lus ntawm cov rog, proteins thiab carbohydrates hauv ib lub tais. Txawm li cas los xij, lub sij hawm cov as-ham twb yog ib yam dab tsi tsis meej kiag li, muaj feem xyuam rau cov khoom noj khoom haus, tab sis theej abstract. Niaj hnub no peb xav nthuav tawm lub tswv yim no thiab ib zaug ntxiv tsa lub ntsiab lus ntawm kev noj haus zoo. Tsis yog, tsis yog kev noj haus, tab sis kev noj zaub mov kom zoo uas muab kev ua ub no rau koj, muaj zog thiab noj qab haus huv zoo.
Cov khoom noj muaj roj ntsha tseem ceeb uas tsim nyog rau txhua yam kabmob muaj sia. Tsis muaj ntau, tsuas yog tsib pawg loj xwb. Tag nrho cov ntawm lawv yog 100% irreplaceable. Ntawd yog, lub cev tsis tuaj yeem ua rau lawv tus kheej. Nrog rau qhov tsis txaus loj ntawm ib lossis ntau pawg, qhov tsis txaus ntawm cov metabolism tshwm sim, uas yog lub hauv paus rau kev loj hlob ntawm cov kab mob loj lossis kev sib txawv me me uas yuav ua rau koj noj qab haus huv thiab ua rau muaj mob. Nutrients yog tag nrho cov khoom noj. Tsis muaj cov khoom tuaj yeem muab tag nrholub cev nrog tag nrho cov khoom tsim nyog rau kev loj hlob thiab kev loj hlob, thiab yog li txhua txhua hnub peb xav tau cov txheej txheem tseem ceeb ntawm lawv, nrog rau cov khoom noj khoom haus lom zem.
tsib pab pawg
Ua ntej tshaj, koj yuav tsum xaiv ob qhov loj. Nutrients yog ib lub npe nrov, thiab lawv muab faib ua macro- thiab micronutrients. Thawj pab pawg suav nrog cov tshuaj uas tseem ceeb rau peb hauv ntau qhov ntau. Qhov no yog peb qhov chaw ntawm lub zog, lub roj teeb uas txhawb nqa tag nrho cov txheej txheem lom neeg hauv lub cev. Tau kawg, koj twb twv seb peb tab tom tham txog dab tsi. Cov no yog cov protein, rog thiab carbohydrates. Lub hauv paus ntawm cov zaub mov pyramid thiab peb lub neej nrog koj.
Qhov thib ob loj thaiv yog micronutrients. Dab tsi yog qhov uas peb lub cev xav tau txhua hnub hauv microdoses? Ntawm chav kawm, cov vitamins thiab minerals. Lawv mus rau synthesize cov tshuaj hormones thiab enzymes, raws li zoo raws li lwm yam tshuaj, yam uas nws yog tsis yooj yim sua xav txog tej yam kev loj hlob thiab kev loj hlob.
Cia peb mus saib lawv ntxiv
Yog li, cov khoom noj yog cov khoom noj uas nkag mus rau peb lub cev nrog zaub mov. Txawm li cas los xij, kev faib tawm tsis xaus rau ntawd. Txhua pawg tseem ceeb suav nrog ntau ntau hom kev siv hluav taws xob sib txawv. Niaj hnub no peb tsuas yog superficially mus hla lawv kom koj tau txais kev txaus siab ua tiav. Ua ntej ntawm tag nrho cov, cov proteins poob rau hauv lub tshav pob ntawm peb cov xim. Cov ntsiab lus tseem ceeb tshaj plaws, lub hauv paus ntawm peb lub cev tag nrho, qhov chaw ntawm lub zog thiab cov khoom siv rau cov leeg. Thiab hauv qhov thaiv no muaj ntau homcov as-ham. Proteins yog ceev thiab qeeb. Fast yog ib qho uas cov amino acids nyob rau hauv lub feem ntau phua lub xeev. Lub cev tsis siv dag zog rau kev sib xyaw ua ke, vim tias lawv cov qauv tsim tsis xav tau kev sib cais ntxiv. Piv txwv xws li qe thiab mis nyuj proteins. Lawv xav tau tom qab kev tawm dag zog, pw tsaug zog lossis so ntev hauv zaub mov.
Slow protein yog ntau yam sib txawv. Cov amino acids ntawm no yog nyob rau hauv daim ntawv khi. Yog li ntawd, cov protein tau faib rau lub sijhawm ntev thiab maj mam nqus, thaum muab lub cev nrog cov khoom siv rau lub sijhawm ntev. Lub sijhawm zoo tshaj plaws los noj cov zaub mov no yog noj hmo (yog tias koj tsis noj tom qab rau rau yav tsaus ntuj) lossis thaum sawv ntxov thaum koj tawm mus ua haujlwm (tshwj xeeb tshaj yog tias lub sijhawm tsis khoom tsis suav nrog kev so noj mov). Nws tuaj yeem yog tsev cheese thiab casein.
pab pawg thib ob yog rog
Tam sim no peb tab tom saib cov khoom noj tseem ceeb uas yuav tsum muaj hauv koj cov zaub mov kom txaus txhua hnub. Pab pawg thib ob yog rog. Koj tsis tas yuav disown tam sim ntawd, lawv tseem tsim nyog rau lub cev, tsuas yog nyob rau hauv tsim nyog kom muaj nuj nqis. Txawm li cas los xij, nws yuav tsum tau nkag siab meej tias cov rog twg yog qhov zoo thiab qhov tsis zoo. Cov khoom noj saturated yog butter, mayonnaise, hnyuv ntxwm, kib zaub mov. Lawv tus lej hauv kev noj zaub mov yuav tsum tsawg. Txhawm rau kom txaus siab rau koj cov kev xav tau, ib daim ntawm butter hnyav 10 g yog txaus. Lawv xav tau rau kev ua haujlwm ntawm lub cev txhua hnub. Qhov chaw yog ntses thiab avocado, sunflower thiablinseed roj, thiab txiv ntseej.
qeb teeb meem tshaj plaws yog carbohydrates
Hnub no, qhov tseeb, qhov no tau dhau los ua kab mob ntawm tib neeg. Carbohydrate zaub mov - buns thiab hamburgers, pizza, txhua yam pastries, ncuav qab zib, ncuav qab zib, txhua yam uas koj tuaj yeem noj sai sai. Cov no yog qhov chaw ntawm carbohydrates ceev. Ntxiv cov qos yaj ywm rau qhov no thiab peb tus cwj pwm noj txhua yam nrog qhob cij, thiab tom qab noj tshuaj yej, ib txwm nrog qab zib lossis khoom qab zib, thiab koj yuav nkag siab tias peb cov zaub mov muaj ntau npaum li cas nrog lawv.
Qhov tseeb, qhov xav tau ntawm cov as-ham yog, ua ntej ntawm tag nrho cov, peb lub cev xav tau kev noj qab haus huv sib haum xeeb. Yog li, carbohydrates yog yooj yim thiab complex. Cov qub feem ntau muaj qab zib. Qhov no yog zib mu thiab jam, yob, khoom qab zib. Lawv nkag mus rau hauv cov hlab ntsha sai sai thiab nce qib insulin. Complex carbohydrates txawv ntawm lawv nyob rau hauv lawv cov ntsiab lus siab ntawm kev noj haus fiber ntau. Uas yog, xws li carbohydrates yog absorbed maj mam, maj mam muab cov as-ham thiab tswj satiety. Cov no yog cereals thiab legumes. Cov pab pawg thib ob yog qhov nyiam hauv kev noj zaub mov, thaum cov carbohydrates ceev tuaj yeem noj khoom txom ncauj tom qab kev tawm dag zog. Tab sis ua ntej yuav mus pw, nws yog qhov zoo dua kom tsis nco qab txog lawv tag nrho.
Kev faib khoom noj txhua hnub
Nws yuav tsum raug sau tseg tias qhov tsis txaus ntawm cov as-ham, nrog rau lawv qhov ntau dhau, ua rau muaj kev phom sij rau koj lub cev. Yog li ntawd, thaum nruab hnub nws yog ib qho tsim nyog los tswj qhov sib npaug ntawm lawv cov khoom noj. Thawj pluas noj yuav tsum yog li ib teev tom qab koj sawv. Yog li ntawd, yog tias koj tawm mus ua haujlwm ntxov, nws raug nquahu kom sawv ntxov ntxov. Noj tshais yuav tsum ua kom tiavuas yog, ua ke sai thiab qeeb carbohydrates, nrog rau cov proteins ceev. Mis porridge thiab ib bun yuav ua. Thaum nruab hnub, nws yog qhov zoo dua los muab kev nyiam rau qeeb carbohydrates thiab cov proteins. Porridge nrog nqaij yuav yog ib qho kev xaiv zoo rau noj su. Rau noj hmo, txiav tawm cov carbs tag nrho thiab xaiv cov protein qeeb xws li cov tsev cheese uas tsis muaj rog lossis nqaij qaib mis.
Qhov piv ntawm cov khoom noj tseem ceeb rau lub zog ntawm lub neej ua haujlwm
Cov ntsiab lus ntawm cov as-ham yog, ua ntej ntawm tag nrho cov, ib yam khoom ntawm lub zog uas lawv muab rau lub cev. Ntxiv mus, txhua pab pawg no nqa nws tus kheej lub zog load. Txawm li cas los xij, lub ntsiab lus tseem zoo li qub, tib neeg lub cev tau txais lub zog tsis yog los ntawm cov khoom noj xws li, tab sis los ntawm cov as-ham uas nws muaj. Ces peb yuav tsum rov qab mus rau lub ntsiab txhais dua. Qhov no yog dab tsi yuav coj peb mus rau ib qho yooj yim, tab sis xws li ib tug tseem ceeb mis. Cov khoom noj yog ib yam khoom uas yuav tsum tau ua ib feem ntawm cov zaub mov noj los ntawm ib tug neeg thiaj li muab nws lub zog. Tib lub sijhawm, cov khoom noj uas cov khoom noj khoom haus muab yuav txawv. Piv txwv li, ib gram ntawm cov protein los yog carbohydrates yuav muab rau koj 4 kcal. Hauv qhov no, ib gram ntawm cov rog yuav muab 9 kcal. Raws li qhov no, peb tau txais cov ntsiab lus tseem ceeb tshaj plaws ntawm kev noj qab haus huv.
Ua raws li kev siv hluav taws xob thiab nqi hluav taws xob
Qhov no yuav tsum paub thiab nco ntsoov. Kev noj haus txhua hnub yuav tsum tau ua raws li kev siv nyiaj. Tsis muaj cov khoom noj uas ua rau koj nce qhov hnyav, muaj cov uas muab rau koj ntau lub zog uas tseem tsis tau siv. Tab sis txawm qhov no tsis yog tag nrhokev nkag siab tseeb. Qhov tseeb, lub cev tsis quav ntsej yam koj tau txais lub zog los ntawm. Tsuas yog 300 g ntawm Napoleon ncuav mog qab zib yuav muab rau koj kwv yees li 1800 kcal, uas yog, lub zog txhua hnub. Yog tias koj nres qhov ntawd thiab tsis noj dab tsi ntxiv thaum nruab hnub, ces koj yuav tsis rog. Nyob rau tib lub sijhawm, txiv apples noj ntau ntau tom qab noj hmo tseem yuav ua rau hnyav dhau, thiab tag nrho vim tias muaj zog ntau dua li noj. Qhov no yog hu ua zog tshuav nyiaj li cas. Ntawd yog, nws tsis muaj teeb meem dab tsi koj overeat. Txawm hais tias nws yog nqaij kib lossis ntshiv tsev cheese, yog tias koj haus ntau tshaj qhov koj siv, koj yuav rog.
noj tshuaj ntxiv
Nyob rau hauv kev nkag siab ntawm ntau, cov khoom noj niaj hnub no tsis yog khoom noj, tab sis ntau yam kev pab thiab kev noj haus, uas yog, ntxiv cov proteins, rog, carbohydrates thiab cov vitamins. Qhov tseeb, suav cov zaub mov siv txoj hauv kev no yooj yim dua. Txhawm rau ua qhov no, koj yuav xav tau ntau qhov kev pabcuam ntawm cov protein co, ob peb dia ntawm cov roj zaub txias, thiab cov qhob cij tag nrho raws li qhov chaw ntawm fiber. Vitamin deficiency yuav muaj peev xwm los them rau cov vitamin-mineral complex. Txawm li cas los xij, tag nrho cov no tuaj yeem ua kom zoo dua lub zog hluav taws xob, tab sis tsis hloov nws tag nrho. Yog li ntawd, hu rau tus kws tshaj lij kev noj zaub mov, tsim cov khoom noj khoom haus zoo tshaj plaws rau koj tus kheej, tab sis nws yuav tsum muaj cov khoom siv ntuj tsim, txwv tsis pub koj tau lees paub ntau yam kab mob ntawm txoj hnyuv, nrog rau lwm yam kabmob thiab cov kab ke. Tsis yogtsis nco qab tias ib pawg ntawm cov as-ham ntau dhau los yog qhov tsis txaus ntawm lwm tus yog qhov sib npaug, yog li sim ua raws li lub ntsiab lus kub.
Summarize
Cov khoom noj khoom haus yog ntuj macro- thiab microelements, tiag tiag lub tsev thaiv rau peb lub cev, nrog rau qhov chaw ntawm lub zog. Peb txhua tus paub tias nws tseem ceeb npaum li cas los sau lub dav hlau lossis lub tsheb nrog cov roj zoo, thiab yog li ntawd, nyob rau hauv peb lub cev, txhua yam tshwm sim nyob rau hauv tib txoj kev. Yog li ntawd, ntawm koj lub rooj txhua hnub yuav tsum muaj nqaij thiab ntses, tsev cheese thiab kefir, zaub thiab txiv hmab txiv ntoo, qhob cij thiab cereals. Yog tias koj tsis noj cov zaub mov kib thiab cov khoom qab zib uas muaj calorie ntau ntau thiab cov rog, ces qhov nyiaj pub dawb txhua hnub (2300 kcal) tso cai rau koj kom suav nrog ntau cov tais diav hauv cov zaub mov, kom koj tsis txhob tshaib plab. Tib lub sijhawm, qhov hnyav yuav zoo li qub, thiab lub xeev kev noj qab haus huv zoo kawg nkaus.
Pom zoo:
Tsev cheese rau noj hmo: cov cai noj zaub mov, cov ntsiab lus calorie, khoom noj muaj txiaj ntsig, zaub mov txawv, khoom noj muaj txiaj ntsig, muaj pes tsawg leeg thiab cov khoom muaj txiaj ntsig ntawm cov khoom
Yuav ua li cas thiaj tau txais kev txaus siab noj zaub mov tiag tiag? Yooj yim heev! Nws yog tsuas yog tsim nyog los ncuav me ntsis tsev cheese nrog ib lub hub ntawm qab txiv hmab txiv ntoo yogurt thiab txaus siab rau txhua txhua spoonful ntawm no qab delicacy. Nws yog ib qho yog tias koj noj cov zaub mov no yooj yim rau pluas tshais, tab sis yuav ua li cas yog tias koj txiav txim siab muaj tsev cheese rau noj hmo? Qhov no yuav cuam tshuam li cas rau koj daim duab? Cov lus nug no yog qhov txaus siab rau ntau tus neeg uas tab tom sim ua raws li tag nrho cov postulates ntawm cov khoom noj kom raug
Calorie suav noj zaub mov: Kev tshuaj xyuas, kev xaiv noj zaub mov, Lub hom phiaj, Cov Haujlwm, Cov Ntawv Qhia Txhua Lub Limtiam, Cov Lus Qhia, Contraindications, Cov Lus Qhia thiab Cov txiaj ntsig
Muaj ntau cov zaub mov thiab txoj hauv kev kom poob phaus. Hmoov tsis zoo, feem ntau ntawm lawv tso cai rau koj poob phaus ntxiv ntawm tus nqi siab: ua rau koj noj qab haus huv. Txoj kev nyab xeeb tshaj plaws thiab zoo tshaj plaws yog kev suav cov calories noj
Hnub: cov khoom muaj txiaj ntsig thiab contraindications. Cov khoom muaj txiaj ntsig ntawm cov hnub qhuav
Hnub tsis yog qhov qab zib oriental xwb, tab sis kuj yog lub tsev khaws cov vitamins. Lawv yog cov nplua nuj nyob rau hauv cov as-ham thiab kuj yog ib tug natural kho rau ntau yam kab mob
Kev noj zaub mov tsis muaj nqaij rau kev poob phaus: kev xaiv noj zaub mov, lub hom phiaj, cov haujlwm, cov ntawv qhia zaub mov rau lub lim tiam, qhia, contraindications, lus pom zoo, tshuaj xyuas thiab cov txiaj ntsig
Kev noj zaub mov tsis muaj nqaij kom poob phaus - Puas yog qhov tseeb lossis lus dab neeg? Nws tsis yog rau tsis muaj dab tsi uas muaj ntau cov zaub mov hauv ntiaj teb raws li kev noj zaub mov thiab veganism. Xws li kev noj haus implies ib tug tag nrho tsis kam ntawm nqaij. Nyob ntawm tus neeg txoj kev ntseeg, nws kuj yuav tsis kam noj cov khoom noj mis thiab qe. Tab sis qhov no yog ib qho kev xaiv dhau heev: tom qab tag nrho, lub cev yuav tsum tau txais cov protein. Tsab ntawv nthuav qhia cov zaub mov rau kev poob phaus yam tsis muaj nqaij, thiab tseem piav qhia txog cov hauv paus ntsiab lus ntawm kev poob phaus ntawm kev noj zaub mov zoo li no
Kev noj zaub mov "1200 calories": tshuaj xyuas, kev xaiv noj zaub mov, lub hom phiaj, cov haujlwm, cov ntawv qhia zaub mov rau lub lim tiam, qhia, contraindications, cov lus pom zoo thiab cov txiaj ntsig
Muaj ntau cov zaub mov tau tsim, uas txhua tus poj niam tuaj yeem xaiv qhov nws nyiam. Ntawm lawv muaj cov kev poob phaus uas tsis suav nrog kev txwv nruj rau kev siv qee yam khoom. Tab sis tsis yog txhua tus tuaj yeem "boast" cov kev tshuaj xyuas zoo. Kev noj zaub mov 1200 calorie yog txoj kev nyab xeeb tshaj plaws thiab zoo tshaj plaws kom poob phaus. Nws yog tsim los ntawm ib qho kev pom zoo, cov zaub mov sib npaug, cov ntsiab lus calorie txhua hnub uas tsis pub tshaj 1200 kcal
