Dab tsi yog qhov zoo dua rau noj tshais, pluas su thiab noj hmo nrog cov khoom noj kom zoo? Daim ntawv qhia rau cov khoom noj qab thiab noj qab nyob zoo

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-15 16:33

Yuav ua kom zaub mov qab thiab noj qab nyob zoo, lawv yuav tsum tau npaj ua ntej. Dab tsi yog qhov zoo dua rau noj tshais, pluas su thiab noj hmo, thiaj li tsis tau txais ntau tshaj thiab khaws cov duab? Kev noj zaub mov tib lub sijhawm yuav tsum tsis tsuas yog ua raws li cov hauv paus ntsiab lus ntawm kev noj qab haus huv, tab sis kuj yog tus kheej xav tau thiab nyiam. Koj noj dab tsi rau pluas tshais, pluas su thiab noj hmo yog tias koj tsis xav kom zoo dua lossis ua mob rau koj lub cev?

Tshaj npaj pluas mov

Calories tsis yog tib yam uas yuav tsum xav txog thaum npaj koj txoj kev npaj pluas noj. Thaum xaiv cov khoom xyaw rau cov tais diav, nws yog ib qho tseem ceeb uas cov khoom muaj nyob rau hauv cov ntawv qhia zaub mov. Cov zaub mov muaj roj thiab qab zib zoo li muaj calorie ntau ntau. Dab tsi yog qhov zoo dua noj kom muaj kev pab ntau tshaj plaws rau koj lub cev? Cov phiaj xwm noj zaub mov zoo tshaj plaws suav nrog feem ntau cov calories tsawg, cov khoom noj muaj txiaj ntsig uas koj lub cev xav tau.

Qhov no txhais tau tias koj yuav tsum rov qab mus rau qhov pib:txiv hmab txiv ntoo, zaub, whole grains, noj qab nyob zoo thiab noj qab haus huv proteins. Txhawm rau tswj kev tshaib plab thiab lub zog sib npaug, koj yuav tsum noj cov calories tib yam rau pluas tshais, pluas su thiab noj hmo. Ua li no, koj yuav tsum npaj koj cov zaub mov txhua lub lim tiam ua ntej, yog li koj yuav paub meej tias yuav noj dab tsi ntawm ib qho twg.

ua ntej noj tshais

Vim tib neeg lub cev yog tsim los ntawm ntau tshaj 70 feem pua ntawm cov dej, thawj yam uas yuav tsum tau ua thaum sawv ntxov yog haus ib khob dej sov, nyiam dua nrog txiv qaub. Nws tuaj yeem yog tshuaj yej ntsuab lossis tshuaj ntsuab. Txhawm rau txhim kho cov metabolism, noj tshais yuav tsum tau noj kom ntxov li sai tau, tsis tas tos 9 lossis 10 teev. Yuav noj dab tsi zoo dua? Rau pluas tshais, cov khoom noj muaj protein zoo tshaj plaws: qe, tsev cheese, yogurt. Qhov tseem ceeb tshaj plaws yog qhov sib npaug ntawm carbohydrates thiab protein. 2-3 teev tom qab noj mov, koj tuaj yeem tshaib plab, koj yuav tsum tsis txhob ntshai qhov kev xav no. Qhov no yog ib qho cim qhia tias koj lub cev hlawv cov zaub mov zoo.

Breakfast

Yuav ua li cas noj tshais zoo dua yog tias koj xav nyob hauv lub cev? Cov pluas noj no tsis tsuas yog pab tiv thaiv overeating thaum noj su, nws tseem ua rau kom muaj zog, txhim kho kev xav thiab nco. Noj tshais yuav tsum yog qhov tseem ceeb tshwj xeeb, tshwj xeeb tshaj yog rau cov neeg uas xav kom poob phaus.

• Qe thiab tais nrog lawv zoo heev. Koj tuaj yeem ua tau raws li 480 calories los ntawm kev npaj ib qho omelette nrogstuffed nrog tsawg-rog cheese thiab spinach. Nws tau txais kev pabcuam nrog ob daim ntawm cov nplej nplej tag nrho thiab tsis muaj rog kefir.
• noj tshais sai sai. Piv txwv li, ib daim ntawm tag nrho cov nplej toast thiab txiv hmab txiv ntoo. Yog tias koj tsis muaj sijhawm ua noj, koj tuaj yeem ua kom sai thiab noj qab haus huv, thiab qhov tseem ceeb tshaj plaws uas muaj txiaj ntsig zoo los ntawm kev sib xyaw txiv hmab txiv ntoo, yogurt, ib qho puv tes ntawm oats, ib tablespoon ntawm flax noob thiab spinach nplooj nyob rau hauv ib rab.

Lunch

Thaum poob phaus, noj su tsis tau txais tib yam li noj tshais, thiab koj yuav tsum. Dab tsi yog qhov zoo tshaj plaws noj thaum nruab hnub? Nws tuaj yeem yog ib daim ntawm tortilla stuffed nrog qaib ntxhw, lettuce, tws txiv lws suav thiab mustard. Cov zaub mov no tau txais kev pab nrog zaub kua zaub, ib lub txiv apple me thiab yogurt tsawg (485 calories). Lossis koj tuaj yeem sim cov zaub xam lav ntawm cov nplej zom thiab taum sib xyaw nrog cov zaub boiled - carrots, zaub qhwv thiab zaub qhwv, noj nrog txiv kab ntxwv me me thiab hnyav tsuas yog 470 calories.

Midday mov

Noj su yog lub sijhawm zoo los suav nrog ntses hauv koj cov zaub mov. Tuna thiab salmon yog qhov zoo tshaj plaws ntawm omega-3 fatty acids, uas txo qhov kev pheej hmoo ntawm kab mob plawv. Kev pabcuam tuaj yeem yog qhov sib txawv tshaj plaws, txawm li cas los xij, nws yuav tsum yog zaub - txiv lws suav nrog ntxiv ntawm avocados thiab cheese tsis muaj rog. Koj tuaj yeem ntxiv lettuce, cucumbers thiab lwm yam zaub tshiab. Xwb, koj tuaj yeem muaj ib khob ntawm cov tsis qab zib yogurt thiab noj ib lub txiv apple.

Sandwiches tsis noj su

Tsis txhob noj mov zoo li noj su maj mam. Dab tsi yog qhov zoo dua rau noj thaum nruab hnub, thiaj li tsis txhob tawg thaum yav tsaus ntuj? Txhawm rau kom ua tiav cov khoom noj muaj txiaj ntsig, nco ntsoov tias ib qho kev pabcuam suav nrog txog 100-150 grams zaub thiab 80-100 grams ntawm cov khoom muaj protein (nqaij qaib mis, tuna lossis salmon).

Plain nqaij npua los yog cheese qhaub cij, zaub nyoos lossis zaub kua zaub yog txhua yam kev xaiv yooj yim, lawv tsis muaj cov as-ham txaus. Cov kev xaiv zoo yuav yog nqaij zaub xam lav nrog taum los yog tag nrho cov qhob cij, zaub kua zaub, los yog ib qho me me ntawm nqaij qaib los yog nqaij minced nrog nplej zom thiab zaub. Txhawm rau kom tsis txhob muaj suab thaj tom qab noj hmo, cov tshuaj yej tsis muaj qab zib tuaj yeem tshem koj lub palate.

Dinner

noj hmo noj qab nyob zoo tuaj yeem yooj yim lossis nyuaj. Muaj ntau yam piv txwv: qaib ntxhw nqaij qaib nrog stewed zaub thiab parmesan, ci nqaij qaib nrog mov xim av, txiv hmab txiv ntoo nrog yogurt rau khoom noj qab zib. Dab tsi yog qhov zoo dua rau noj hmo nrog cov khoom noj kom zoo? Yuav ua kom yooj yim dua, nco ntsoov khaws cov khoom noj noj qab haus huv hauv chav ua noj.

Thaum yav tsaus ntuj, koj tuaj yeem noj nqaij qaib kib nrog zaub xws li kua txob liab, taum ntsuab thiab dos. Koj muaj peev xwm ntxiv ib teaspoon ntawm zaub roj thiab tsawg sodium soy sauce thiab pab nrog me ntsis xim av mov. Qhov no tsawg calorie noj hmotsuas yog 490 calories.

zaub mov noj qab thiab noj qab nyob zoo

Yog tias koj xav tau, koj tuaj yeem noj qab thiab noj qab haus huv, yog tias koj tsis thauj koj tus kheej nrog khoob thiab tsis muaj calories. Nov yog ib qho qauv npaj uas muaj 1,600 calories noj qab nyob zoo.

noj tshais. Smoked salmon toast: 1 daim toasted whole grain bread, 1/2 tablespoon cream cheese, 2 slices smoked salmon, 1 thick slice red dos, tshuaj ntsuab. Tag nrho: 360 calories.

tshais thib ob. Beet zaub xam lav nrog txiv roj roj thiab hiav txwv ntsev, ci hauv pita qhob cij. Tag nrho: 220 calories

noj su. Ci nqaij nyug nrog horseradish: Sib tov 2 tablespoons ntawm 2% Greek yogurt nrog 1 tablespoon ntawm horseradish thiab roj cov nqaij, ci hauv qhov cub. Pab nrog lettuce, Cherry txiv lws suav thiab tshiab raspberries. Tag nrho: 300 calories

Snack. Smoothie Tropical heartthrob. Koj yuav xav tau 1/2 khob txiv maj phaub dej, 1/2 khob khov txiv nkhaus taw, 1/2 khob freshly squeezed txiv kab ntxwv kua txiv (2 txiv hmab txiv ntoo), 1/2 khob kefir. Sib tov txhua yam nyob rau hauv ib tug blender. Tag nrho: 210 calories

noj hmo. Spaghetti nrog kua txob. Npaj: 1 khob tws kua txob, 1/2 khob tws liab dos, 1 teaspoon txiv roj roj, 1 khob siav durum nplej spaghetti. Sau cov kua txob thiab dos hauv cov roj kom txog thaum cov dos yog translucent. Do hauv pasta thiab ntxiv sauce rau saj. Tag nrho cov calories: 420. Dab tsi yog qhov zoo dua rau noj hmo nrog cov khoom noj kom zoo? Cia nws yog zaub + nqaij, lossis zaub + carbohydrates

Pom kev noj qab haus huv

Ua ntej muab lub tais rau ntawm lub phaj, nws tsim nyog xav txog seb lub tais zoo li cas yuav tsum zoo li. Pom koj lub phaj hauv ib nrab thiab sau ib sab nrog txiv hmab txiv ntoo thiab zaub. Qhov seem ob peb lub hlis twg yuav tsum tau ntim nrog cov nplej thiab ntshiv protein.

Nco ntsoov tias muaj ib feem ntawm cov khoom siv mis nyuj (kefir lossis yogurt) nyob ze. Tsawg kawg ob zaug hauv ib lub lis piam, koj yuav tsum suav tau taum thiab ntses hauv koj cov zaub mov. Tab sis kev noj cov rog rog, xws li butter, nrog rau qab zib thiab ntsev, yuav tsum tau txo kom tsawg.

Vim li cas koj xav tau yam qab zib?

Kev noj mov tom qab noj mov zoo feem ntau tsis xav tau, tab sis yuav ua li cas nrog kev tawm tsam kev noj qab haus huv thaum yav tsaus ntuj? Qhov no tau yooj yim piav qhia los ntawm qhov pom ntawm physiological. Yav tsaus ntuj yog lub sijhawm uas cov ntshav qab zib poob thiab kev ntshaw loj heev rau cov khoom noj qab zib tshwm sim.

Qhov kev daws teeb meem zoo tshaj plaws yog cov khoom noj txom ncauj zoo. Sim ib qho protein co los yog bar rau txoj hauv kev yooj yim thiab yooj yim los kho qhov sib npaug zoo ntawm cov carbohydrates thiab cov protein.

Yuav noj dab tsi ua ntej kev tawm dag zog?

Kev tshawb fawb qhia tau hais tias noj carbohydrates ua ntej kev tawm dag zog pab ua kom qaug zog, ua kom muaj zog thiab ua haujlwm. Ib teev thiab ib nrab ua ntej kev tawm dag zog, koj tuaj yeem noj oatmeal, zaub, qos yaj ywm, tab sis tsis yog chocolate thiab ncuav qab zib.

Ib qho khoom noj ua ntej ua ntej yuav muaj xws li:

• tsev cheese nrog txiv hmab txiv ntoo;
• nqaij qaib mis nrog qos yaj ywm thiab broccoli;
• qaib cov txwv qaib;
• omelet nrog zaub.

Dab tsi yog qhov zoo tshaj plaws noj ua ntej kev tawm dag zog uas tsis siv sijhawm ntev ua noj? Qhov kev xaiv zoo tshaj plaws yog protein co.