Yuav noj dab tsi tom qab kev tawm dag zog kom poob phaus sai?

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

Ntau tus neeg uas pib tawm dag zog hauv lub gym ntseeg tias qhov no txaus kom tshem tawm phaus ntxiv. Qhov no tsis yog tseeb kiag li. Undoubtedly, kev cob qhia pab hlawv calories, ua haujlwm tawm qhov teeb meem thiab muab lub cev lub suab. Tab sis nrog kev thauj khoom ntxiv thiab kev siv zog ntau ntxiv, qab los noj mov kuj loj tuaj. Thiab tom qab ib ntus, koj pom tias qhov ntim thiab qhov hnyav tsis ploj mus tag nrho, tab sis, ntawm qhov tsis sib xws, tau loj hlob sai.

Vim li cas qhov no tshwm sim thiab kuv yuav ua li cas thiaj zam tau?

Cia peb nkag siab zaj lus no.

Thawj kauj ruam yog kom nkag siab tias vim li cas qhov hnyav nce, qhov koj tau txais raws nraim li cas: dej, rog lossis nqaij. Qhov tseeb, nws tuaj yeem yog ib qho ntawm cov saum toj no. Cov leeg yog ntau denser thiab hnyav dua nyob rau hauv kev ntxhib los dua li rog, yog li lawv txoj kev loj hlob yuav tsis cuam tshuam rau qhov hnyav tom qab pib kev cob qhia. Qhov thib ob yog vim li cas dej tuav. Muaj ib txoj kev xav tias nrog kev ua kom lub cev muaj zog, lub cev sim khaws cov kua dej uas tshwm sim. Nws yog dej tuav hauv lub cev uas tuaj yeem ua rau ob peb kilograms tau txais. Thiab vim tias kev ua si kis las ua rau muaj kev noj qab haus huv ntau ntxiv, cov laj thawj yuav yog kev noj zaub mov tsis raug thiab siv cov khoom noj uas muaj calorie ntau ntau. Hauv qhov no, koj yuav tsum kawm kom nkag siab tias koj yuav tsum noj dab tsi tom qab kev cob qhia kom poob phaus.

Txhawm rau txiav txim siab qhov tseeb tias qhov hnyav nce, cov kws tshaj lij tsis pom zoo kom siv qhov hnyav xwb, vim tias hauv cov txheej txheem ntawm cov leeg nqaij, qhov hnyav yuav nce ntxiv, tab sis koj cov ntim yuav tsis hloov. Txog niaj hnub no, muaj ntau txoj hauv kev los ntsuas cov rog subcutaneous - ob leeg ntawm nws tus kheej thiab nrog kev pab los ntawm cov kws tshaj lij. Feem ntau yog kev ntsuas siv cov khoom siv caliper. Ib txoj hauv kev zoo sib xws ntawm kev ntsuas qhov feem pua ntawm cov rog subcutaneous yog muaj nyob hauv ntau lub chaw qoj ib ce. Nws tseem tuaj yeem yuav ib lub cuab yeej rau kev ntsuas qhov tseeb.

Kev tawm dag zog thiab noj zaub mov yog qhov zoo tshaj plaws kom haum

Yog tias koj lub hom phiaj tseem ceeb tsis yog kom tsis txhob hnyav dhau, tab sis tseem kom tshem tawm cov uas twb muaj lawm, koj yuav tsum ua tib zoo saib xyuas koj cov khoom noj txhua hnub. Nws yog ib qho tseem ceeb tshwj xeeb uas yuav tsum paub tias yuav noj dab tsi tom qab kev tawm dag zog thaum yav tsaus ntuj kom poob phaus.

Txoj hauv kev zoo tshaj plaws kom tau txais ntshiv thiab toned yog ua kom muaj kev tawm dag zog nrog kev noj zaub mov kom raug, uas yuav suav nrog cov khoom noj thiab calories uas yuav tsum tau ua, tsis pub tshaj qhov yuav tsum tau ua txhua hnub.

Ib txoj hauv kev zoo los tswj koj cov kev noj haus txhua hnub yog khaws cov zaub mov, qhov twg koj yuav kawm sai sai kom nkag siab tias yuav noj dab tsi tom qab kev tawm dag zog kom poob phaus. Hauv daim ntawv teev npe zoo li no, koj yuav tsum nkag mus rau tag nrho cov calories uas tau txais thaum nruab hnub, suav nrog cov dej qab zib. Nrog kev pab los ntawm cov ntaub ntawv no, koj tuaj yeem txiav txim siab seb cov zaub mov twg yuav tsum raug txo, thiab cov khoom twg hauv koj cov khoom noj txhua hnub yuav tsum tau nce ntxiv. Txij li tsis muaj ib qho kev noj zaub mov zoo rau txhua tus, tsuas yog los ntawm kev saib xyuas dhau sijhawm koj tuaj yeem nkag siab tias yuav noj dab tsi tom qab kev cob qhia kom poob phaus, tsuas yog rau koj xwb.

Khoom noj kom tsis txhob poob ceeb thawj

Txawm hais tias muaj ntau yam cuam tshuam rau cov txheej txheem ntawm kev poob phaus: metabolism, tus kheej nyiam nce qhov hnyav, nrog rau kev ua haujlwm txhua hnub, tseem muaj qee cov lus pom zoo rau kev xaiv cov khoom. Nov yog qee cov lus qhia los pab koj nkag siab yam tsis txhob noj tom qab kev tawm dag zog kom poob phaus sai:

- nws yog qhov zoo dua los tsis kam cov khoom uas muaj cov carbohydrates ceev (chocolate bars, hmoov) txhua;

- cov khoom uas muaj suab thaj ntau yuav tsum txo qis hauv koj cov zaub mov;

- cov khoom noj uas muaj roj ntau, tsiaj thiab cov rog rog: butter, mayonnaise, kib zaub mov;

- Txawm hais tias txiv ntseej thiab noob yog cov khoom lag luam muaj txiaj ntsig zoo, lawv muaj calorie ntau ntau thiab pab txhawb kom hnyav nce sai;

- kas fes, tshuaj yej, dej cawv.

khoom - pab hauv cov txheej txheem ntawm kev poob phaus

Cia peb sim seb yuav noj dab tsi tom qab kev tawm dag zog kom poob phaus?

Tom qab ua haujlwm hnyav, koj yuav tsum tau ntshiv ntau ntawm cov khoom noj uas muaj cov carbohydrates qeeb:

- qee hom zaub;

- tej zaub ntsuab;

- nqaij ntshiv, steamed, stewed los yog boiled;

- cov khoom noj muaj roj tsawg;

Koj yuav tsum haus dej kom ntau. Nws yog qhov zoo dua yog tias nws yog dej dawb, tshuaj ntsuab lossis tshuaj yej ntsuab, cocoa kuj tau tso cai.

Qhov no tseem ceeb tshwj xeeb tshaj yog thaum yav tsaus ntuj, vim tias lub plab yuav tsum tsis txhob hnyav dhau thaum hmo ntuj so. Kev txo qis hauv calories hauv cov zaub mov noj txhua hnub kuj ua rau poob siab heev. Qhov no cuam tshuam tsis tsuas yog nrog kev tsis txaus siab, tsis muaj zog thiab lub zog, tab sis kuj muaj qee yam teeb meem kev noj qab haus huv.

Basic yuam kev

Ntawm no yog qee qhov kev xav tsis zoo rau kev noj zaub mov kom tsis txhob thaum pib qoj ib ce:

- Txhua yam kev noj zaub mov tsis zoo. Nws yog tsis yooj yim sua kom txwv koj tus kheej hauv cov zaub mov ua ntej kev cob qhia thiab ua kom xoob tom qab nws, qhov no tsis tsuas yog nce qhov hnyav sai, tab sis kuj muaj teeb meem nrog lub plab zom mov. Tib yam siv rau qhov kev xaiv thim rov qab: kom lean ntawm cov zaub mov thaum nruab hnub nrog qhov tseeb tias thaum yav tsaus ntuj, thaum lub sijhawm ua haujlwm, tag nrho cov calories ntxiv yuav ploj mus - qhov kev tsis txaus ntseeg txaus ntshai.

- Kev noj ntau dhau tom qab kev thauj khoom siab vim yog kev tshaib plab hnyav. Hauv qhov no, muaj kev faib tawm tsis raug ntawm kev noj calorie txhua hnub, nrog rau kev ua kom lub cev muaj zog ntxivSiv cov txheej txheem ntawm cov khoom noj khoom haus feem ntau tom qab kev cob qhia kom poob phaus: koj yuav tsum tau noj ntau zaus hauv ib hnub, tab sis feem me me.

- Noj cov zaub mov tsis zoo hauv kev cia siab tias kev tawm dag zog yuav pab tshem tawm lub cev ntawm cov khoom noj no.

- Cov stereotype uas noj tom qab 18-00 yog teeb meem kuj yuav tsum tau tso tseg. Txoj cai no tshwj xeeb tshaj yog rau cov poj niam uas paub tseeb tias noj hmo yuav ua rau lub cev puas tsuaj. Yog li ntawd, xav tias yuav noj dab tsi tom qab kev tawm dag zog kom poob phaus rau ib tug ntxhais, tsis muaj teeb meem koj yuav tsum tsis kam noj koj tus kheej txhua. Txij li thaum lub zog noj tau nce ntau nrog kev pib ntawm kev cob qhia, qhov kev xav ntawm kev tshaib kev nqhis yuav nco ntsoov koj ntawm nws tus kheej ntau zaus. Nrog rau qhov kev xaiv zoo ntawm cov khoom, cov zaub mov kawg tuaj yeem yog ob teev ua ntej yuav mus pw, uas tsis muaj txoj hauv kev yuav cuam tshuam rau daim duab.

Vim li cas qhov no tseem ceeb?

Thaum ua si kis las, lub cev xav tau lub zog thiab cov kua dej txaus, vim tias ntxiv rau qhov tseeb tias kev ua si lub cev xav tau ntau calories, nws ua kom cov metabolism sai. Yog li ntawd, koj yuav ntsib kev tshaib kev nqhis ntau zaus. Txhawm rau kom muaj kev zoo siab thiab zoo siab, thiab pib ua haujlwm tom ntej nrog kev rov ua kom muaj zog thiab txaus siab, koj yuav tsum ceev faj tshwj xeeb txog koj cov khoom noj txhua hnub.

Tsis txhob ntshai ntawm qhov nce ntxiv hauv calories hauv koj cov zaub mov, vim tias vim qhov tseeb tias kev ua kis las pib ua lub luag haujlwm metabolism, koj yuav tuaj yeem tsim tau sai dua thiabmuaj txiaj ntsig ntau dua li ua raws li kev noj zaub mov nruj. Kev tawm dag zog kuj tseem yuav pab koj kom muaj kev ntseeg siab rau tus kheej, ua kev zoo siab dua, ua kom muaj zog thiab ua haujlwm ntau dua.

Yuav ua li cas xam cov calorie cov ntsiab lus ntawm cov zaub mov kom raug?

Tus nqi zog ntawm qee yam khoom noj nyob ntawm seb muaj cov rog hauv lawv. Tsuas yog 1 gram ntawm cov khoom no muaj txog 10 calorie ntau ntau, thaum carbohydrates thiab cov proteins hauv tib tus nqi tsuas muaj 4 calories.

Cov khoom noj twg muaj calorie ntau tshaj?

Tus nqi zog ntawm cov khoom yog cuam tshuam los ntawm ntau yam: daim ntawv qhia, muaj pes tsawg leeg thiab txoj kev ua noj. Cov khoom noj uas muaj calorie ntau ntau yog rog, piv txwv li, ntau yam roj. Tsis muaj tsawg txaus ntshai yog cov khoom noj uas muaj suab thaj thiab carbohydrates ceev, xws li cov suab thaj ua kom zoo thiab cov ncuav qab zib. Cov zaub mov no kuj muaj kev phom sij vim tias lawv tau nqus los ntawm lub cev sai, vim li ntawd tom qab lub sijhawm luv luv koj xav tias tshaib plab dua.

Cov zaub mov noj qab haus huv tshaj plaws kom poob phaus yog ntau yam zaub, nyiam dua yam tsis muaj kev kho cua sov, legumes, nqaij ntshiv, steamed, thiab qaub-mis nyuj khoom. Tab sis cov txiaj ntsig ntawm cov txiv hmab txiv ntoo thiab lawv cov kev tsis zoo yog exaggerated. Vim nws cov ntsiab lus fructose, ib qho txiv tsawb, piv txwv li, tuaj yeem ua tau zoo dua ib qho ntawm cov nqaij ntshiv hauv calories. Yog li, ib qho khoom noj txom ncauj thaum yav tsaus ntuj tuaj yeem yooj yim tshaj qhov nqi zog ntawm noj hmo los ntawm cov khoom noj uas muaj calorie tsawg.

Qee txoj cai rau kev xaiv cov khoom zoo

Txhawm rau txiav txim siab seb yuav noj dab tsi tom qab kev tawm dag zog txhawm rau kom poob phaus, koj yuav tsum kawm paub xaiv cov khoom noj khoom haus zoo li cas ntawm cov khoom txee.

• Ua tib zoo kawm cov nqi zog ntawm cov khoom thaum yuav lawv hauv khw loj. Tab sis nco ntsoov tias cov no yog cov cim qhia ntawm cov khoom hauv daim ntawv uas nws nyob hauv pob, nrog rau kev kho cua sov, nws cov ntsiab lus calorie hloov. Kev ua noj ua haus txaus ntshai tshaj plaws ntawm cov khoom noj yog suav tias yog kib hauv cov roj zaub loj. Chav ua noj yog suav tias yog qhov tseem ceeb tshaj plaws thiab muaj kev nyab xeeb; boiling thiab stewing yuav tsis ntxiv calorie ntau ntau rau lub tais, tab sis nrog hom kev ua no, feem ntau ntawm cov vitamins thiab cov ntsiab lus tseem ceeb tau ploj mus, raws li, cov khoom noj muaj txiaj ntsig ntawm cov khoom yuav txo los ntawm qhov no.
• Nyob deb ntawm cov khoom noj yooj yim. Raws li txoj cai, cov khoom zoo li no tau npaj nrog qhov sib ntxiv ntawm ntau cov tshuaj tua kab mob thiab cov khoom tsis zoo. Tus nqi zog ntawm cov zaub mov no kuj yog overestimated ntau zaus piv rau kev ua noj hauv tsev.
• Saib qhov muaj pes tsawg leeg ntawm cov khoom tso rau ntawm pob. Nws yog qhov tsim nyog tias cov khoom lag luam yuav tsum ua raws li ntuj tsim tau thiab muaj qhov tsawg kawg nkaus ntawm cov tshuaj tua kab mob thiab E-additives.

Koj hlawv calories pes tsawg ib hnub?

Thaum koj txheeb xyuas koj cov calorie ntau ntau txhua hnub, koj yuav muaj lub tswv yim zoo dua ntawm kev noj dab tsi tom qab koj ua haujlwm kom poob phaus. Tab sis kom ua tiav cov ntsiab lus, cov ntsuas no yuav tsum muab piv nrog lub zog koj hlawv thaum lub sijhawmlub sijhawm ntawm kev cob qhia kev ua kis las, thiab rau hnub tag nrho. Ib tug neeg xav tau txog 2130 calories ib hnub twg. Nrog rau kev tawm dag zog lub cev, tsawg kawg yog 3000 kcal yuav tsum tau. Tau kawg, cov no yog cov ntsuas nruab nrab, thiab txhawm rau txiav txim siab seb koj xav tau pes tsawg calories, koj yuav tsum mloog koj lub cev, dhau sijhawm koj yuav kawm paub txog koj tus kheej thiab tuaj yeem tsim cov sijhawm noj zaub mov zoo thiab kev cob qhia zoo tshaj plaws. program.

Thaum ua koj tus kheej txoj kev npaj zaub mov, koj yuav tsum xav txog tsis yog yam koj tuaj yeem noj tom qab kev cob qhia (kom poob phaus) thaum yav tsaus ntuj. Cov ntawv qhia zaub mov ntawm lwm cov pluas noj yuav tsum tau muab tso ua ke nrog cov txiaj ntsig kev noj qab haus huv siab tshaj plaws thiab muaj kev phom sij tsawg rau daim duab.

Nws tsis pom zoo kom tsis quav ntsej cov zaub mov zoo li noj tshais. Nws muaj peev xwm muab lub zog tsim nyog rau ob peb teev, thiab nws yog thawj pluas noj uas pib tag nrho cov txheej txheem tsim nyog hauv lub cev kom muaj zog rau tag nrho hnub tom ntej. Yog li, lo lus nug ntawm yuav noj dab tsi tom qab kev tawm dag zog kom poob phaus thaum sawv ntxov kuj tseem ceeb.

Cov pluas tshais zoo tshaj yog ntau hom zaub mov, lawv yuav muab cov fiber ntau tsim nyog, qeeb carbohydrates thiab cov vitamins noj qab nyob zoo rau ob peb teev uake. Porridges nrog rau qhov sib ntxiv ntawm txiv ntseej, txiv hmab txiv ntoo qhuav, zib ntab thiab chocolate pieces yuav tsis tsuas yog noj tshais zoo heev, tab sis kuj cua heev. Tsis tas li ntawd, nws yog thaum sawv ntxov uas koj tuaj yeem them taus me ntsis ntxiv, vim tias thaum lub sijhawm ua haujlwm tag nrho cov calories tau txais yuav yeej.hlawv.

Yuav noj dab tsi tom qab kev tawm dag zog kom poob phaus, txiv neej?

Nws kuj yuav tsum tau coj mus rau hauv tus account tias kev noj haus rau txiv neej thiab poj niam sib txawv. Cov txiv neej feem ntau xav tau calorie ntau dua li poj niam. Thiab kev siv zog ntawm kev cob qhia rau kev sib deev muaj zog ntau dua yog tsom rau cov leeg nqaij loj hlob, thiab tsis yog hlawv rog dhau. Txhawm rau txhim kho kev noj zaub mov zoo tshaj plaws thiab daws qhov teeb meem ntawm lub cev, tus txiv neej yuav tsum paub tias yuav noj dab tsi tom qab kev tawm dag zog kom poob phaus. Lub ntsiab tseem ceeb uas ua phem rau txiv neej daim duab yog carbohydrates. Yog li ntawd, thaum xaiv cov khoom noj, koj yuav tsum ua raws li kev noj zaub mov uas tsis muaj carbohydrate nrog cov khoom noj muaj protein ntau thiab fiber ntau. Nws kuj tseem yuav tsum tau nco ntsoov tias tus txiv neej lub cev xav tau calorie ntau tshaj ib hnub ntau dua li poj niam.

Kev noj zaub mov yuav tsum muaj calorie ntau ntau, nrog txo qis cov khoom noj uas muaj carbohydrate. Dab tsi yog qhov zoo dua tsis noj tom qab kev tawm dag zog kom poob phaus rau tus txiv neej:

- Khoom noj khoom haus. Ib qho me me ntawm cov qhob cij tag nrho yog tso cai - txog 3 tus qauv ib hnub.

- Sausages, fatty meats xws li nqaij npuas. Kev noj nqaij nyug nqaij nyug los yog nqaij qaib yog txhawb nqa.

- Pasta thiab qos yaj ywm yuav tsum tau txo qis hauv kev noj haus. Sab lauj yuav tsum xaiv zaub xwb.

- Cov khoom noj mis nyuj thiab cov kua mis qaub uas muaj roj ntau. Lawv yuav tsum tau hloov nrog cov khoom noj muaj roj tsawg thiab tsev cheese nrog ntxiv ntawm cov zaub ntsuab lossis txiv hmab txiv ntoo.

-Cov zaub mov kib.

- Kas fes thiab cawv.

Tus txiv neej yuav tsum noj dab tsi kom nruj nws lub cev yam tsis poob lub zog, lub zog thiab lub zog? Koj tuaj yeem noj dab tsi tom qab kev tawm dag zog kom poob phaus rau tus txiv neej:

- Kashi. Nws yog ntshaw tias txhua tag kis sawv ntxov pib nrog noj tshais noj qab haus huv no. Cov txiaj ntsig zoo tshaj plaws rau txiv neej txoj kev noj qab haus huv yog oatmeal thiab buckwheat.

- Nqaij ntses. Txhawm rau kom tsis txhob poob qee qhov kev txawj ntse thaum noj zaub mov uas tsis muaj carb, qhov tseem ceeb yuav tsum yog cov ntses thiab nqaij nruab deg.

- kua txaus. Cov dej ntxhia los yog lub rooj dej tsis muaj roj, cov kua txiv hmab txiv ntoo thiab cov dej qab zib tau pom zoo.