Ntau tus neeg ncaws pob ntseeg tias tsis muaj dab tsi txaj muag txog kev noj cov qos yaj ywm thiab cov cutlets ua ntej sib tw, tsis muaj, noj, tib lub sij hawm, lawv nkawv thiab tsim nyog qhov chaw thib yim. Tab sis tsis yog ib tus neeg ncaws pob xav txog qhov tseeb ua ntej nws lub cev muaj kev txawv txav rau feem ntau ntawm cov neeg nyob ib ncig ntawm nws, uas yuav tsum raug daws siv qee qhov chaw muab kev pab?
Peb cov zaub mov yog peb cov kev pabcuam. Yog li, cov khoom noj khoom haus kom tseeb yuav tsum txawv ntawm cov zaub mov ntawm cov neeg uas tsis koom hauv kev ua kis las.
Cov zaub mov ua haujlwm hauv lub neej kis las twg?
Tam sim no peb yuav sim ua pov thawj rau koj, piav qhia txog cov ntiv tes ua li cas tseem ceeb rau kev noj zaub mov kom zoo rau cov kislas:
- nyob ntawm seb lub cev qoj ib ce thiab kev ua haujlwm li cas uas tau muab tso ua ntej kis las, cov zaub mov yuav tsum muaj cov muaj calorie txaus, proteins, cov rog, carbohydrates, vitamins, dej;
- vim yog cov zaub mov raug xaiv kom raug, metabolic processes yog qhib;
- kev noj zaub mov zoo thaum ntaus kev ua si ua rau muaj kev hloov hauv lub cev muaj pes tsawg leeg - koj tuaj yeem txo qhov feem ntawm fatty layer, nce qhov kev faib ua feem ntawm cov leeg lossis tawm txhua yam tsis hloov;
- cov ntawv qhia ncaj qha cuam tshuam rau cov keeb kwm ntawm hormonal, thiab cov tshuaj hormones ntawm lub cev muaj peev xwm thiab lub sijhawm los ua kom tau qhov kev ua siab tshaj plaws.
Yuav ua li cas koj thiaj li yuav tsum nco ntsoov thaum lub sijhawm sib tw ua kislas?
Peb cia siab tias tsis muaj qhov cuam tshuam ntawm cov ntsiab lus ntawm kev noj zaub mov zoo thiab cov kev ua si uas koj tau txais. Tam sim no cia peb tham txog seb yam yuav tsum haum rau tus ntaus kis las lub tshuab raj:
- Quantitative Composition - muaj kev xav tias cov neeg ncaws pob yuav tsum noj kom ntau li ntau tau, ces cov nqaij ntshiv nrawm dua. Tab sis qhov tseeb, ua li no, koj tuaj yeem tsuas nce roj xwb, uas yuav qeeb ntawm cov calories ntau ntau. Cov neeg ncaws pob 'cov zaub mov yeej yuav tsum ua kom pom tseeb los ntawm kev nce nqi zog - 2,100 kcal (poj niam), 2,700 kcal (txiv neej), tab sis zoo kuj tseem ceeb.
- Cov khoom muaj nqis yog cov proteins, cov rog, carbohydrates thiab micronutrients.
Feem ntau ntawm cov nqaijrog, carbohydrates thiab cov rog rau ntau tus neeg paub zoo - 30:60:10, qhov noj txhua vivtiam yog ib tus neeg, tab sis dej yuav tsum tau ntau ntau tshaj qhov nruab nrab - tsawg kawg 2.5 liters ib hnub twg. - Assimilation - qhov no yog ib feem ntawm lub ntsiab lus ntawm kev noj zaub mov kom zoo thaum lub caij kawm, uas yog feem xyuam rau cov proteins. Thaum xaiv cov proteins , nws tsim nyog ua ntej ntawm tag nrho cov kom tsis txhob saib lawv cov nuj nqis (uas feem ntau coincides nrog lub zog concentration ntawm cov rog), thiab nyob rau ntawm qhov kev xav tau - qhov zoo tshaj plaws ntawm qhov ntsuas 1.0 thiab kev kwv yees.
- Hom zaub mov - zoo, thiab, kawg. Ntawm chav kawm, koj yuav tsum tau noj ib me ntsis. Tsis txhob coj koj tus kheej mus rau hws kev tshaib kev nqhis, tab sis tsis txhob overeat - 4-5 hnub ib hnub - qhov no yog kev cai.