Kev noj haus rau cov xovxwm kom siv zog thiab nyem - cov lus qhia thiab cov ntawv teev cov khoom noj

Kom muaj qhov zoo nkauj xovxwm yog npau suav ntawm ntau tus poj niam thiab txiv neej uas muaj hnub nyoog txawv. Txawm li cas los xij, kom ua tau raws li cov hom phiaj xav tau, nws tseem ceeb heev uas yuav tau ua ntau yam haujlwm. Puas yuav ua kom poob phaus hauv ib lub sij hawm luv luv thiab ua rau koj daim duab zoo tagnrho? Dab tsi yuav tsum yog khoom noj rau cov xovxwm ua ntej qhov cubes thiab khoom noj khoom haus kom siv cov xovxwm?

Koj puas xav tau khoom noj rau cov xovxwm?

Cov paub txog kev ntaus kis las paub tseeb tias cov npau suav ntxiv ntawm lub plab yuav tawm hauv qhov chaw kawg. Yuav kom ua tiav qhov kev xav tau, nws yog ib qho tseem ceeb kom muaj kev sib koom ua ub no thiab kev noj zaub mov kom zoo. Yog tias koj nquag mus ua si hauv gym , tab sis tib lub sijhawm tseem noj tsis tau, nws tsis tshua pom tau tus tswv ntawm ib tus zoo nkauj. Pib, koj yuav tsum ua kom muaj txheej roj tsawg dua nyob rau ntawm thaj chaw duav, thiab pib ua kom muaj kev zoo siab.

Kev noj haus rau cov poj niam xovxwm

Dietitians paub tseeb tias kev noj haus rau cov xovxwm yog qhov tseem ceeb hauv kev ua haujlwm ntawm kev tsim duab zoo nkauj. Nyob rau hauv kev noj haus, leej twg xav ua nws tus poj niam zoo tagnrho, yuav tsum tsis muaj cov khoom qab zib, cov khoom noj khoom haus, cov dej qab zib qab zib, rog, smoked, kib thiab salty lauj kaub tais diav. Los ntawm cov khoom noj ceev yuav tsum tau muab pov tseg. Nws yog ib qho tseem ceeb uas yuav tau noj zaub mov zoo noj thiab saib xyuas txoj cai haus cawv. Kev noj haus rau cov xovxwm yuav muaj cov ntawv qhia zaub mov no:

1. Pluas tshais : oatmeal, ib khob kua txiv apple lossis ib lub qe hau thiab txiv hmab txiv ntoo tshiab (xaiv los ntawm).
2. Qhov noj tshais thib ob : ib qho citrus txiv hmab txiv ntoo.
3. Noj su : zaub xam lav los ntawm cov zaub tshiab, kua zaub ntawm zaub kua zaub, ib feem ntawm cov roj tsawg (nqaij qaib fillet, luav).
4. Khoom txom ncauj - kefir thiab txiv ntseej (lossis txiv hmab txiv ntoo qhuav).
5. Pluas noj : taum, zaub zaub xam lav.

Noj zaub mov kom huv si

Lub zog tshwj xeeb yuav tsum tau muab rau kev nplawm cov xovxwm. Kev paub txog cov cev nqaij daim tawv tawm tswv yim ua raws li cov cai hauv kev noj haus:

1. Txwv kev noj haus ntawm cov rog. Nws yog qhov tsim nyog yuav tau muab rau cov neeg nyob rau hauv cov nqaij nruab deg thiab zaub roj.
2. Qhov thib peb ntawm cov zaub mov noj yuav tsum yog lub hauv paus ntawm cov protein (mis nyuj khoom, nqaij, ntses), ob feem peb - ​​carbohydrates (cereals, pasta, qos yaj ywm), so - rog thiab zaub, txiv hmab txiv ntoo.
3. Muaj me me thiab feem ntau.
4. Kev noj qab haus huv.
5. Ua raws li tsoom fwv haus.
6. Kev noj zaub mov yog qeeb thiab sib quas ntus.

Kev noj haus rau kev nyem xovxwm

Tsis tsuas yog txiv neej, tab sis kuj cov poj niam tseem npau suav txog kev zoo nkauj nyem xovxwm. Yuav pab tau kom paub txog kev noj haus tshwj xeeb hauv kev ua kom muaj kev ziab qhov muag. Kev noj haus no yog raws li cov khoom muaj protein ntau. Yuav tsum muaj ib feem peb ntawm kev noj haus. Tus so ntawm lub rooj yog zaub mov carbohydrate. Tsis txhob neglect hauv cov txiv ntseej thiab cov nqaij nruab deg, cov ntses, cov rog tseem ceeb. Qhov kev noj haus no muaj rau 6 pluas noj rau ib hnub. Nyob rau hauv cov ntaub ntawv no, nws yog ib qhov tsim nyog rau maj mam thiab nyob rau hauv feem me me. Kev noj haus rau cov xovxwm yuav muaj cov lus qhia nram qab no rau hnub ntawd:

1. Noj tshais - ib khob ntawm cov protein cocktail.
2. Khoom txom ncauj - cov zaub nyoos thiab cov txiv laum huab xeeb.
3. Noj su - poultry meat, grain cij, kua, ib khob ntawm roj tsawg.
4. Khoom txom ncauj - almonds, berries.
5. Noj hmo - nqaij npuas, cereal khob cij, mozzarella cheese.
6. Khoom noj txom ncauj yog ib qho protein cocktail.

Kev noj haus rau cov txiv neej txoj xovxwm

Nws tsis yog qhov nyuaj ua kom pom ib tug txiv neej li, yog tias koj muab cov kev ua qoj ib ce thiab cov khoom noj tshwj xeeb. Hauv qhov no, kev noj zaub mov kom zoo rau cov txiv neej txoj kev xav qhia tias tsis lees txais qee hom khoom noj, siv cov zaub mov zoo thiab ua raws li tsoom fwv. Nws yog ib qho tseem ceeb los noj ntau, tab sis nco ntsoov me me. Kom muaj qhov zoo nkauj ntsuas hauv lub cev nws pom zoo kom siv cov khoom xws li:

• taum;
• ceev;
• zaub ntsuab;
• qe;
• porridge;
• cov khoom mis nyuj;
• nqaij qaib nqaij;
• txiv ntseej thiab txiv laum huab xeeb;
• berries;
• protein cocktails;
• otrubnoy khob cij.

Txiv neej Ntawv Xovxwm

1. Noj tshais : porridge ntawm lentils, txiv tsawb cocktail, boiled qe.
2. Noj su : cocktail txiv hmab txiv ntoo-kefir.
3. Noj su : taum nyias, nqaij qaib broth nrog vermicelli.
4. Cov khoom noj txom ncauj tom qab : txiv tsawb-kua txiv hmab txiv ntoo.
5. Noj hmo : tsev cheese nrog berries, chav buckwheat cutlets, dub tshuaj yej.