Yuav noj dab tsi kom tsis txhob pob txuv: txoj cai noj qab haus huv, txiv hmab txiv ntoo, zaub, nplej, zaub mov pyramid kom tau txais tag nrho cov vitamins thiab minerals tsim nyog

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

Txhua tus xav kom zoo nkauj thiab muaj daim tawv nqaij ntshiab. Hmoov tsis zoo, ua tiav cov txiaj ntsig zoo li no tsis yooj yim. Nws yuav siv zog ntau heev kom tshem tawm pob txuv. Pib qhov twg?

Sim haus dej huv kom ntau. Txij li thaum nws koom nrog hauv cov metabolism hauv lub cev, nws siv yuav muaj txiaj ntsig zoo rau koj cov tawv nqaij.

Ua pob khaus

Nyob rau thaum hluas, pob txuv yog ib qho tshwm sim: qhov no yog qhov ua rau lub cev ua rau muaj kev hloov pauv hauv cov tshuaj hormones. Tab sis thaum lub sij hawm puberty los txog rau qhov kawg, daim tawv nqaij yuav tsum rov qab mus rau qhov qub. Hmoov tsis zoo, qhov no tsis yog rau txhua tus neeg. Qee tus raug mob ntawm daim tawv nqaij thoob plaws hauv lawv lub neej. Thiab feem ntau lub ntsiab lus tsis yog tias lawv tsis ua raws li cov cai ntawm kev nyiam huv ntawm tus kheej, tab sis thaum tsis noj qab haus huvkev noj haus. Feem ntau tsis txawm xav txog dab tsi noj kom tsis muaj pob txuv. Raws li txoj cai, txhua tus neeg tab tom nrhiav rau sab nraud txhais tau tias tiv thaiv pob khaus. Puas yog qhov kev daws teeb meem zoo?

cov khoom siv tshuaj pleev ib ce tsuas tuaj yeem tshem tawm qhov tshwm sim sab nraud, lawv tsis tshem tawm cov kab mob ntawm daim tawv nqaij. Feem ntau koj tuaj yeem hnov cov kab lus: "Peb yog yam peb noj." Thiab qhov tseeb nws yog. Cia peb kawm seb yuav noj npaum li cas thiaj tsis muaj pob txuv.

Cov hauv qab no yog cov lus qhia txhim khu kev qha txog kev ua kom lub cev ruaj khov. Yog tias koj thov tsawg kawg qee qhov ntawm lawv, qhov tshwm sim yuav tsis ntev tom ntej, thiab tom qab ob peb lub lis piam, qhov kev ua tau zoo yuav pom tau.

Nyob rau zaub mov

Ntau tus neeg tsis paub txawm tias lawv cov zaub mov cuam tshuam rau pob txuv. Peb noj dab tsi tuaj yeem cuam tshuam rau peb cov tawv nqaij? Thaum cov co toxins lossis cov rog ntau dhau thiab cov carbohydrates yooj yim nkag mus rau hauv lub cev, qhov no tshwm sim tam sim ntawd ntawm lub ntsej muag. Nws tuaj yeem tau txais greasy sheen, thiab pob khaus tuaj yeem tshwm rau ntawm nws. Yog tias koj tsis hloov koj tus cwj pwm noj mov hauv lub sijhawm, ces qhov mob ntawm daim tawv nqaij yuav hnyav heev uas koj yuav tau mus nrhiav kev pab kho mob. Yog li puas tsim nyog thawb qhov xwm txheej mus rau qhov txwv?

Puas muaj zaub mov rau pob txuv? Undoubtedly. Ua ntej tshaj plaws, cov no yog zaub, txiv hmab txiv ntoo (hauv cov khoom tsawg), cov nplej thiab qee hom legumes. Cia wb mus saib qhov teeb meem no.

Khoom noj khoom haus pyramid

Dab tsi yuav pab tshem tawmpob txuv ntawm lub ntsej muag? Kev noj zaub mov kom raug yog tus yuam sij los daws qhov teeb meem no. Cov kws tshawb fawb tau tsim ntau txoj hauv kev, tom qab ntawd, koj tuaj yeem normalize cov metabolism hauv lub cev. Hauv kab lus no, peb yuav saib Mayo Clinic cov lus qhia:

1. Carbohydrates (4 － 8 noj ib hnub). Ua ntej ntawm tag nrho cov, cov no yog cereals, durum nplej pasta, whole grain bread.
2. Proteins (3 － 7 noj ib hnub). Cov peev txheej tseem ceeb - qe, legumes, cheese, nqaij ntshiv, ntses, khoom noj siv mis.
3. Zaub thiab txiv hmab txiv ntoo (los ntawm 3 servings thiab ntau dua). Zoo dua qis qab zib.
4. Fat (3 － 5 noj ib hnub). Nyob rau hauv rooj plaub no, qhov feem yuav tsum to taub raws li tus naj npawb ntawm teaspoons. Lub hauv paus ntawm cov rog zoo rau lub cev yog txiv ntseej, rapeseed, pob kws, sunflower roj, txiv ntseej, avocados.
5. Khoom qab zib (tsis ntau tshaj 75 kilocalories ib hnub). Qab zib zoo dua los hloov nrog zib ntab.

Ua raws li cov lus qhia saum toj no, koj tuaj yeem tsim kev noj haus rau pob txuv. Khoom noj khoom haus plays lub luag haujlwm tseem ceeb hauv koj cov tawv nqaij zoo li cas. Txhawm rau txhim kho nws tus mob, cov zaub mov tseem ceeb yuav tsum yog lub hauv paus ntawm koj cov khoom noj txhua hnub. Vim li cas? Txij li thaum lawv muaj cov carbohydrates nyuaj, uas tsis ua rau cov ntshav qab zib nce ntxiv thiab tsis ua rau cov tsos mob tshwm sim ntawm lub cev. Ntau cov khoom zoo sib xws muaj ntau cov vitamins B, yog li lawv siv tau muaj txiaj ntsig zoo rau ntawm daim tawv nqaij.

Pob zaub mov

khoom noj kom zoo rau pob txuv suav nrog zaub ntau ntau. Ua tsaug rau qhov siabcov ntsiab lus fiber ntau, lawv pab txhawb kev tshem tawm cov teeb meem ntawm lub cev. Zaub kuj pab normalize digestion, txhawb tej yam ntuj tso cleansing ntawm lub gastrointestinal ib ntsuj av. Lawv muaj cov vitamins thiab minerals tsim nyog rau ib tug neeg.

Raws li cov txiv hmab txiv ntoo, lawv yuav tsum tau noj thawj ib nrab ntawm ib hnub thiab hauv cov khoom tsawg, vim tias kev noj ntau dhau ntawm fructose tuaj yeem cuam tshuam rau cov txheej txheem metabolic hauv lub cev. Nyob rau tib lub sijhawm, txiv hmab txiv ntoo muaj ntau cov vitamins tseem ceeb, yog li koj yuav tsum tsis txhob cais lawv ntawm koj cov khoom noj.

Vim li cas koj yuav tsum noj legumes? Lawv muaj ntau cov zaub protein, uas tsim nyog rau kev ua haujlwm ntawm tag nrho cov kab mob.

Cia peb saib qee yam uas muaj kev cuam tshuam rau ntawm daim tawv nqaij:

• pw tsaug zog;
• kev nyuaj siab;
• overeating;
• malnutrition;
• Sudden change in ambient temperature.

Ntau tus neeg nco ntsoov tias thaum lawv tsis noj chips, khoom qab zib, cov dev kub thiab haus dej ntau, daim tawv nqaij yuav ntshiab thiab cov pob liab liab tsis tshwm sim. Yog li ntawd, nws yog ib qho tseem ceeb heev los saib xyuas cov khoom noj khoom haus rau pob txuv ntawm lub ntsej muag. Tsis tas li ntawd, haus kas fes tuaj yeem cuam tshuam rau koj qhov tsos. Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau khov-qhuav, vim nws muaj ntau cov caffeine, uas cuam tshuam tsis zoo rau kev ua haujlwm ntawm lub plab thiab, vim li ntawd, daim tawv nqaij.

me ntsis tricks

Yuav noj dab tsi los kho pob txuv? Muaj ib daim ntawv qhia ua ntu zus:

• oatmeal (2 tablespoons);
• zib mu (1 teaspoon);
• walnut kernel (1 pc.);
• dej huv (100 ml).

Nws yog ib qho tseem ceeb tsis txhob siv cov oatmeal tam sim ntawd, vim nws poob qee yam ntawm nws cov txiaj ntsig thaum raug kub. Yuav ua li cas npaj ib qho kev kho kom zoo ntawm cov tawv nqaij los ntawm cov khoom no? Nws yog ib qho tsim nyog ua ntej (zoo dua nyob rau yav tsaus ntuj) rau ncuav oatmeal nrog dej txias, ntxiv tws walnut kernel thiab zib mu. Thaum tsaus ntuj, cov flakes swells thiab saturated nrog zib mu. Thaum sawv ntxov nws yog ib qhov tsim nyog los do lub resulting slurry thiab noj nws nyob rau hauv 30-50 feeb. ua ntej noj mov.

Nyob rau hauv cov ntaub ntawv no, tsis tsuas yog qhov tseem ceeb kom tsis txhob pob txuv, tab sis kuj yuav ua li cas. Nws yog ib qho tseem ceeb heev tsis yog kom nqos cov khoom sib xyaw ua ke, tab sis siv nws, zom nws kom huv si. Nws yuav tsum nco ntsoov tias qhov nqus ntawm cov as-ham pib hauv qhov ncauj kab noj hniav. Hauv ib lub lis piam, koj yuav pom tias muaj kev txhim kho ntawm koj cov tawv nqaij, thiab tom qab ib hlis, yuav tsis muaj kab mob pob txuv.

Cov khoom txaus ntshai

Cov zaub mov twg yuav tsum tau tshem tawm ntawm koj cov zaub mov kom tsis txhob muaj pob txuv? Dab tsi yog txwv nruj? Cia peb saib qee yam ntawm cov khoom no.

Ua ntej tshaj, cov no yog cov nqaij haus luam yeeb. Raws li txoj cai, cov uas muag hauv khw muag khoom muaj kev puas tsuaj rau lub cev. Tau kawg, yog tias koj nyiam cov khoom zoo li no, ces koj tuaj yeem nrhiav kev sib haum xeeb. Piv txwv li,siv lub tsev haus luam yeeb, xaiv cov nqaij ntshiv (pigeon) lossis cov ntses lean (pike perch) rau lub hom phiaj no.

Tus yeeb ncuab thib ob ntawm daim tawv nqaij noj qab haus huv yog mayonnaise. Peb tab tom tham txog lub khw muag khoom, vim nws muaj dyes, emulsifiers thiab stabilizers nrog rau cov roj ntau ntau. Koj tuaj yeem ua mayonnaise hauv tsev, tab sis koj yuav tsum tsis txhob tsim txom nws, vim tias cov roj ntau dhau ua rau cov txheej txheem metabolic hauv lub cev thiab ua rau daim tawv nqaij ci.

Sweets - qhov no yog lwm yam khoom uas cuam tshuam rau cov tawv nqaij ntawm koj lub ntsej muag. Nws yog qab zib uas yog ib qho chaw zoo rau kev loj hlob ntawm pathological microflora. Hmoov tsis zoo, ntau tus tsuas tuaj yeem ua neej tsis muaj khoom qab zib. Peb puas tuaj yeem hais tias cov neeg zoo li no raug puas tsuaj? Tau kawg tsis. Muaj ntau txoj kev xaiv rau cov neeg uas muaj cov hniav qab zib. Lawv xav tias: "Yuav ua li cas kom tsis txhob pob txuv?" Cov lus teb yog yooj yim heev - zib mu, qab zib txiv hmab txiv ntoo, wholemeal pastries nrog zib mu.

Yog tias koj tsis tuaj yeem noj qab zib kom tiav, ces tau cov khoom xim av. Raws li txoj cai, cov xim tsaus qhia tau hais tias qis dua ntawm kev ua kom huv, feem, muaj ntau cov khoom ntuj hauv cov suab thaj ntau dua li cov suab thaj ua kom zoo.

Pacifiers - zoo lossis phem?

Kuv yuav tsum siv cov piam thaj hloov pauv? Tsis yog tiag. Vim li cas? Qhov tseeb yog tias lawv dag lub cev, thiab nws tsis ua haujlwm li qub. Ntau cov enzymes sib txawv raug tso tawm rau kev ua cov khoom qab zib, thiab txij li cov piam thaj tsis nkag mus rau hauv lub cev, lawv tsis muaj dab tsi cuam tshuam nrog, thiab lawv dhau los uatsis muaj txiaj ntsig. Tom qab ntawd, cov tshuaj hormones tsim nyog rau kev ua cov piam thaj yuav tsum tsis ua, thiab yog tias koj noj txawm tias me me ntawm cov khoom no, ces nws qhov kev nqus yuav poob mus rau qhov ua tsis tiav.

Puas muaj kev hloov qab zib? Yog lawm. Qhov no yog ib txwm fructose. Nws tuaj yeem yuav ntawm txhua lub tsev muag tshuaj. Tab sis nws yog qhov zoo dua los siv cov khoom no thaum sawv ntxov, vim nws muaj ntau cov carbohydrates ceev.

khoom noj kub thiab ntsim. Ntsev: cov txiaj ntsig thiab kev puas tsuaj

Cov tawv nqaij tuaj yeem cuam tshuam los ntawm qhov kub ntawm cov zaub mov noj. Yog tias muaj cov tais diav kub heev, ces cov phab ntsa ntawm lub plab tuaj yeem ua rau mob, thiab vim li ntawd, cov zaub mov yuav tsis ua tiav ib txwm - qhov no yuav cuam tshuam rau lub ntsej muag tam sim ntawd. Piv txwv li, rosacea zoo nkaus li yog vim muaj kev ua haujlwm tsis zoo hauv lub plab zom mov.

Raws li cov zaub mov ntsim, nws yog contraindicated rau cov neeg uas muaj teeb meem ntawm daim tawv nqaij. Thaum cov khoom noj no txhawb lub cev cov txheej txheem metabolic, lawv kuj ua rau lub plab hauv plab thiab yog li cuam tshuam rau kev ua haujlwm ntawm lub plab.

Raws li koj paub, ntsev yog tsim nyog los tswj cov dej-ntsev metabolism hauv lub cev, tab sis nws qhov ntau dhau tuaj yeem tsim teeb meem. Txij li thaum cov kua yuav nyob twj ywm hauv cov ntaub so ntswg, tshem tawm cov co toxins thiab co toxins yuav pib qeeb nrog rau nws, thiab qhov no, nyob rau hauv lem, yuav cuam tshuam rau cov mob ntawm daim tawv nqaij. Nws kuj tseem ceeb heev kom ntxiv ntsev rau cov tais diav npaj txhij, thiab tsis yog thaum ua noj. Piv txwv li, yog tias koj ua noj porridge nrog ntsev, ces vitamin B, uas pom nyob rau hauv ntau tshaj nyob rau hauv cereals, yuav puas. Namely, nws yog lub luag hauj lwm rau cov tawv nqaij noj qab haus huv.

Uaxaus

Raws li peb tau kawm los ntawm kab lus no, pob txuv tsis yog kab lus tuag, nws tuaj yeem ua tiav nrog yog tias koj hloov koj tus cwj pwm noj mov. Tshem tawm lossis txo qis kev noj zaub mov tsis zoo, ntxiv zaub ntau, cereals rau kev noj haus, hloov qab zib nrog zib ntab lossis fructose, haus dej ntau dua, tsis txhob haus kas fes － thiab koj cov tawv nqaij yuav ntshiab thiab tawv nqaij yuav txhim kho.