Qhov kev pabcuam zaubmov tseeb yog poob rau qhov hnyav rau ib lub limtiam yuav pab txhua tus kom txaus siab rau tag nrho cov txiaj ntsig ntawm txoj kev noj qab nyob zoo. Xaiv cov zaub mov zoo rau koj cov zaub mov, koj tuaj yeem tsis txhawm rau txhim kho lub cev xwb, tab sis kuj tshem tau ntau tshaj qhov ceeb thawj .
Yuav ua li cas yuav ua rau lub hom phiaj rau khoom noj kom zoo rau ib lub lim tiam?
Cov kws tshawb fawb tau txhais cov ntsiab lus yooj yim uas yuav cia txhua tus neeg xav hloov mus rau kev noj haus kom zoo.
Cov ntsiab lus ntawm qhov khoom noj khoom haus muaj tseeb rau lub lim tiam:
- Nws yog tsim nyog rau tsis kam noj, qab zib, smoked, ci, thiab lwm yam. Cov zaub mov zoo li no muaj calorie ntau ntau, thiab muaj suab tsis muaj tshuaj nyob hauv nws.
- Nws yog ib qho tseem ceeb rau haus dej kom txaus, vim hais tias nws yuav tsum siv rau cov metabolism. Cov nqi txhua hnub yuav tsum muaj tsawg kawg yog 1.5 liv, thiab qhov ntim no tsuas muaj dej ntshiab xwb.
- Kev noj haus kom zoo rau ib lub lim tiam yuav tsum muaj tsib pluas noj. Xws li lub tswv yim pab tswj metabolism thiab tsis xav tshaib plab.
- Feem ntau yuav tsum tsis txhob loj, yog li tsis txhob ntsuas tus gram, koj tuaj yeem tsom xyuas ntawm koj xib teg, uas muab tso rau ib feem.
- Rau pluas tshais, koj yuav tsum tau noj carbohydrates (cereal, cij), uas yuav muab lub zog rau ib hnub, thiab koj tuaj yeem pab tau lawv nrog ib qho protein ntau (cheese, cottage cheese). Nyob rau yav tsaus ntuj, carbohydrates yuav zoo siv, tab sis lawv yuav tsum tsis txhob ntau ntau, tab sis qhov tseem ceeb yuav tsum yog ntawm zaub thiab protein (ntses los yog nqaij). Qhov zoo tshaj plaws kev xaiv rau noj hmo yog ib lub protein uas nthuav los ntawm tsev cheese, uas muaj peev xwm yuav supplemented, piv txwv li, nrog berries.
- Xws li cov khoom noj txom ncauj, tab sis lawv kuj yuav tsum yog ib qho tseem ceeb, yog li ntawd nws yog tsim nyog los tawm ntawm biscuits. Ntawm qhov yooj yim noj koj yuav noj unsweetened txiv hmab txiv ntoo, txiv ntseej, haus kua mis nyeem qaub los yog cov tshuaj yej xwb.
- Tseemceeb thiab txoj kev ua noj thiab kev txuag cov tshuaj muaj txiaj ntsim zoo, koj yuav tsum xaiv cov ci, txhuam, ua noj, thiab koj tuaj yeem noj tau rau steamed lossis grilled.
Piv txwv ntawm cov zaub mov zoo noj rau ib lim piam rau ib tug ntxhais: