2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27
Nyob ntev ntev nws ntseeg tias txhua yam muaj txiaj ntsig, txawm koj muab tso rau hauv koj lub qhov ncauj. Lwm haiv neeg txawj ntse hais tias yuav tsum muaj neeg zoo ntau. Russia, lub teb chaws uas muaj keeb kwm nplua nuj thiab huab cua nyuaj rau kev ua liaj ua teb, tau raug dai ntawm qhov kev tshaib kev nqhis rau ntau pua xyoo. Cov neeg laus feem ntau pom qhov puv puv tsis yog ib yam li ib txwm muaj, tab sis yog qhov qhia txog kev noj qab haus huv.
Tsis muaj tseeb. Qhov hnyav dhau coj nrog nws nce ntshav siab, ua tsis taus pa luv, kab mob vascular thiab tag nrho pawg ntawm lwm yam teeb meem. Yog li ntawd, ib feem tseem ceeb ntawm cov pejxeem yuav tsum tau normalize lawv qhov hnyav.
Yog li, thawj theem yog kev paub txog qhov teeb meem. Yuav tsum poob phaus
Qhov tseeb, tsis muaj qhov zais cia - koj yuav tsum noj tsawg dua thiab txav mus ntxiv. Qhov no, ntawm chav kawm, yog qhov zoo, tab sis cov lus nug tam sim ntawd tshwm sim: "Puas muaj pes tsawg?" Thiab qhov tseeb yog dab tsi? Txhawm rau txiav txim siab pes tsawg kilocalories ib tus neeg xav tau ib hnub, muaj cov qauv. Feem ntau ntawm lawv yog ntau yam thiab yooj yim siv. Raws li lawv, leej twg tuaj yeem suav pes tsawg kilocalories ib hnub nws tus kheej xav tau.
Kev suav yog ua hauv ob theem. Ua ntej, tus naj npawb ntawm kilocalories xav tau rau qhov pibmetabolism. Qhov no yog lub npe ntawm cov metabolism uas tshwm sim thaum lub sijhawm thaum tus neeg so. Lub zog tsuas yog xav tau rau cov txheej txheem physiological ntawm lub plawv, lub ntsws, thiab kev rov ua dua tshiab ntawm tes. Qhov no yog qhov ntsuas tsawg kawg nkaus ntawm pes tsawg kilocalories koj xav tau ib hnub. Qhov thib ob theem yog qhov sib npaug ntawm qhov tshwm sim tau los ntawm qhov kho qhov zoo. Qhov coefficient no nyob ntawm seb puas muaj kev ua kis las thiab lub cev ua si hauv koj lub neej. Rau tus neeg poob phaus, los ntawm lub neej ntawd, tus nqi no sib npaug rau ib qho.
Tam sim no, Muffin-Joers mis yog siv los txiav txim siab basal metabolic tus nqi. Cov mis tau tsim rov qab rau xyoo 1990, thiab nws tau suav hais tias yog qhov tseeb tshaj plaws thiab nrov rau cov neeg uas tsis ua si kis las. Muaj cov laij lej online, thiab txhua yam koj yuav tsum tau ua yog nkag mus rau koj tus poj niam txiv neej, qhov siab hauv centimeters, qhov hnyav hauv kilograms thiab hnub nyoog, thiab koj yuav raug qhia tam sim ntawd pes tsawg calories ib hnub twg tus neeg koj pom hauv daim iav xav tau.
Cia li ua piv txwv ib tug poj niam hypothetical, hais tias, 38 xyoo, nws qhov siab yog 165 cm, thiab nws hnyav yog 85 kg. Yog li ntawd, peb tau txais tias nws cov metabolism hauv ib hnub yuav tsum tau 1543 kilocalories. Cia peb ua lwm yam piv txwv - ib tug txiv neej ntawm 40 xyoo, nws qhov siab yog 180 cm, thiab nws qhov hnyav yog 95 kg. Peb pom tias nws tus nqi metabolic basal yog "tsim nyog" 1882 kilocalories.
Qhov no yog pes tsawg kilocalories ib tug neeg xav tau ib hnub. Tam sim no nws tsim nyog txiav txim siab qhov tseeb. Ib lub rooj noj mov calorie yuav tuaj cawm. Zoo heevTsis yog pes tsawg calories ib hnub twg ib tug neeg xav tau, tab sis muaj pes tsawg txoj kev uas lawv tuaj yeem sau tau! Ib qho txiv tsawb zoo tib yam muaj yuav luag 100 kilocalories, thiab ib qho me me ntawm ncuav mog qab zib muaj ntau dua 600! Ib txhais tes ntawm hazelnuts "tus nqi" 300 kilocalories, uas yog sib npaug ntawm calories rau peb sausages.
Qhia me ntsis thiab nquag. Nws yog ntshaw tias koj noj tsawg dua thaum yav tsaus ntuj. Yog tias, raws li cov qauv, koj xav tau 1,500 kilocalories ib hnub, ces nws yuav tsim nyog los faib lawv kom koj tsis muaj ntau tshaj 200 rau noj hmo..
Pom zoo:
Ntau npaum li cas fiber ntau xav tau ib hnub rau tib neeg lub cev
Fiber yog cov khoom noj muaj fiber ntau pom hauv daim tawv nqaij ntawm txiv hmab txiv ntoo, zaub, thiab nplej. Cov tshuaj no tsis tuaj yeem nqus tau los ntawm tib neeg lub cev, tab sis nws coj nws cov txiaj ntsig zoo, pab tswj kev qab los noj mov thiab tshem tawm qhov hnyav dua sai dua. Txawm li cas los xij, tsis yog txhua tus paub ntau npaum li cas fiber ntau tus neeg yuav tsum tau noj ib hnub. Qhov no yog qhov peb yuav tham txog hauv peb tsab xov xwm
Tus neeg yuav tsum haus pes tsawg calories ib hnub twg? Calorie noj txhua hnub
Muaj tseeb txhua leej txhua tus xav paub ntau npaum li cas calories ib tus neeg yuav tsum haus ib hnub. Txhawm rau ua kev suav, koj tsis tas yuav yog tus kws tshaj lij, muaj ntau txoj hauv kev yooj yim. Qhov no yog qhov tsim nyog ua ntej ntawm tag nrho cov neeg uas xav kom tshem tawm cov phaus ntxiv
Daim ntawv teev cov khoom noj muaj fiber ntau. Kev xav tau txhua hnub rau fiber ntau
Fiber nyob rau hauv 70-80s ntawm lub xyoo pua xeem nyob rau hauv cov ntaub ntawv tshawb fawb feem ntau hu ua ib tug ballast tshuaj, vim hais tias nws tsis muaj nqi zog rau lub cev. Txawm li cas los xij, tom qab ntawd nws tau pom tias cov khoom noj fiber ntau (lwm lub npe rau fiber ntau) muaj cov txiaj ntsig tshwj xeeb rau kev ua haujlwm ntawm cov hnyuv: lawv txhim kho kev txav, txhawb kev tshem tawm cov co toxins, thiab lwm yam
Ntau npaum li cas carbs nyob hauv txiv tsawb thiab lawv ua tau zoo npaum li cas ntawm kev noj haus
Lub neej niaj hnub no feem ntau yuav tsum tau siv zog los ntawm peb kom haum. Txawm li cas los xij, kev ua neej nyob sedentary thiab sedentary zoo heev txhawb cov txheej txheem ntawm kev loj hlob ntawm cov khoom tsis tsim nyog ntawm ob sab, nce qhov ntim ntawm lub plab, thiab feem ntau tsis ua rau tib neeg noj qab haus huv. Tias yog vim li cas dietetics thiaj li tsim niaj hnub no, yog li cov neeg scrupulously xam seb lawv noj tau dab tsi thiab nws yog qhov zoo dua tsis txhob noj
Leej twg yog tus sau hnub ntses? Hnub twg ntawm lub lim tiam yog hnub ntses?
Raws li kev cai Orthodox, hnub ntses feem ntau poob rau hnub Wednesday thiab Friday. Tab sis qhov no tsis yog ib txwm muaj - nyob rau hauv lub USSR, Thursday yog ntses. Cov laj thawj rau nws qhov tsos tau tob txaus
