Muaj ib hom tshwj xeeb ntawm cov neeg uas nyuab nyhav los ntawm qhov xwm txheej. Lawv cov metabolism yog ceev heev, thiab lawv noj tau txhua yam thiab tsis tau muaj rog. Txawm li cas los xij, feem ntau lawv npau suav ntawm ntxiv tsawg kawg yog ob peb kilograms. Raws li txoj cai, neeg tab tom nrhiav cov khoom noj khoom haus siab tshaj plaws kom tau zoo dua - tab sis qhov kev qhia no ua rau ntau qhov kev txig ntawm fatty deposits hauv qhov teeb meem thiab teeb meem kev noj qab haus huv. Muaj ob txoj kev noj qab haus huv kom tau zoo dua - peb mam li saib lawv.
Kuv khoom zoo licas?
Cov kws qhia noj mov thiab cov neeg ua dej caw feem ntau yuav tsum tau hnov cov lus nug, piv txwv li, ntawm cov khoom uas cov ceg tau muaj rog. Ib qho lus teb rau lo lus nug no tsuas tsis muaj nyob, vim hais tias nws tsis tuaj yeem rov qab los yog poob lub cev, hauv ib cheeb tsam. Kev faib tawm ntawm cov pawg yog raws li cov kev tshuaj ntsuam genetic predisposition thiab hom duab, thiab nws tsis tuaj yeem cuam tshuam tus neeg no.
Yog li, nws muaj nqis rau feem ntau ntawm cov zaub mov noj kom tau zoo dua. Ib qho ua yuam kev - cov neeg pib tshiab pib noj ntau yam qab zib, hmoov nplej, rog thiab khoom noj ceev , dua li txum lawv txoj kev noj qab haus huv, tsis muaj sij hawm ua tiav cov txiaj ntsig.
Ua ib qho kev noj qab haus huv-calorie yog tsim nyog rau lub hauv paus ntawm tseem ceeb cov khoom:
- ntses rog ntses;
- nqaij, nqaij qaib thiab nqaij nruab deg;
- cov khoom siv mis nyuj uas muaj cov roj rog;
- zaub roj;
- hmoov nplej thiab nplej zom ntawm cov nplej ntses;
- butter;
- ceev;
- dej qab zib thiab txiv hmab txiv ntoo haus;
- txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav;
- soybeans, taum, peas thiab lwm yam legumes.
Xav txog ib qho piv txwv ntawm kev noj haus rau ib qhov kev luj:
- Noj tshais: ib feem ntawm oatmeal porridge nrog zib mu, txiv ntseej thiab txiv hmab txiv ntoo, ib daim ntawm qhob cij thiab butter, tshuaj yej nrog zib mu.
- Ob tshais noj haus: 2/3 khob kev ceev thiab ib lub kua los yog lwm yam txiv hmab txiv ntoo, kua txiv.
- Noj su: ib feem ntawm ib qho khoom qab zib nrog butter, ib lub tais ntawm kua zaub, ib daim ncuav ntawm cereal khob cij, compote.
- Cov khoom noj txom ncauj tav su: lub qab zib nrog bran nrog butter thiab tshuaj yej nrog koj niam.
- Noj hmo: ib feem ntawm nqaij ci nrog zaub hauv qab cheese nrog garnish ntawm buckwheat, peas los yog pasta thiab compote.
- Ib teev ua ntej pw tsaug zog: ib khob ntawm kefir.
Xws li kev noj haus
Yam khoom noj dab tsi los ntawm kev noj haus kom pab tau zoo?
Qhov yooj yim tshaj plaws kom rov qab zoo nkauj thiab zoo nkauj yog rau npe nkag hauv lub gym , ua ib qho kev pab nrog tus kws qhia ntawv thiab pib noj ib tug geyner. Qhov no yog ib hom khoom noj khoom haus uas tsis muaj tshuaj lom neeg, uas yog sib xyaw kom muaj protein ntau thiab carbohydrates. Thiab qhov no yog ib qho khoom noj huv, tsis muaj mob, thiab ib feem ntawm nws cov calorie ntau ntau yuav ua kom ntau npaum li koj tuaj yeem ua tau los ntawm kev noj hmo. Qhov no yog txoj hauv kev ntxiv hnyav rau kws txawj pom zoo.