Cov kws tshawb fawb tau ua pov thawj tias tus txiv neej ntawd txhais tau hais tias noj qab haus huv, kom ntau thiab ntau tus neeg txiav txim siab coj tus txheej txheem muaj txoj sia . Yuav kom poob phaus yuav tsum tau hloov loj hauv kev noj haus li ib txwm. Rau lub hom phiaj no, nws yog ib qho tsim nyog yuav tsum tau saib xyuas cov cai ntawm kev noj haus.
Cov Kev Tsim Nyog Rau Kev Noj Qab Haus Huv Rau Poob Tsawg
Txhawm rau pib lub zog ntawm cov calorie ntau ntau, nws yog ib qho tsim nyog yuav tau kho cov feem ntawm BJU. Nutritionists tau tshawb ntau cov lus teb, uas tau pom zoo los txiav txim siab txog cov khoom noj tshuaj rau cov neeg xav xav poob phaus. Pib ntawm kev noj haus zoo txog BJU qhia tau hais tias rau txhua kilogram ntawm qhov ceeb thawj yuav tsum yog 1 g ntawm protein, 0.5 g ntawm roj thiab 2-3 g ntawm carbohydrates. Nyob rau hauv qhov kev tsim tawm ntawm lawv cov khoom noj, nws yog ib qho tseem ceeb, yam tsawg kawg thaum xub thawj, coj mus rau hauv cov ntawv cov ntsuas no kom poob ceeb thawj.
Khoom noj khoom haus rau qhov hnyav yuav tsum muaj ntau haiv neeg, vim hais tias lub cev tseem ceeb heev kom tau ib daim ntawv tseem ceeb ntawm cov vitamins, macro- thiab kab thiab lwm yam tshuaj. Cov txheej txheem ntawm poob phaus yog qhib lub cev thaum lub cev tawm ntau calorie ntau tshaj li qhov nws tsis tau los ntawm cov zaub mov. Lub hnub calorific nqi txhua hnub yuav tsum tsis txhob ntau tshaj 2000 kcal. Rau kev yuam kev ntawm cov khoom lag luam, nws raug pom zoo kom mus koom cov kev ua si. Kev yoo mov yog tus yeeb ncuab tseem ceeb ntawm daim duab, vim hais tias tom qab rov qab tuaj rau cov zaub mov li ib txwm, lub cev pib khwv tau muaj roj.
Yuav pib noj zaub mov zoo li cas rau qhov hnyav dua?
Nws ib txwm tsis yooj yim los ua tej yam hloov, qhov no kuj tseem siv tau rau kev coj noj coj ua. Txhawm rau tau siv thiab tsis so, nws yog qhov pom zoo kom ua txhua yam maj mam. Ua ntej, ua rau koj tus kheej noj cov zaub mov kom poob phaus, qhia tias qhov kev xaiv zoo tshaj plaws yog noj tsib zaug. Nws pom zoo kom pleev xim rau koj tus kheej txhua lub sijhawm. Lwm hom kev hloov mus rau txoj kev noj haus kom poob rau txoj kev hnyav yog cais tawm ntawm koj cov zaub mov yooj yim carbohydrates, uas yog cov khoom qab zib, khoom noj khoom haus thiab lwm yam zaub mov muaj teeb meem. Txawm tias cov kev hloov me me no yuav cia peb pom cov txiaj ntsim zoo.
Khoom noj khoom haus kom zoo thiab yuag poob
Txhawm rau pib txheej txheem kev tshem tawm ntau tshaj qhov ceeb thawj, koj yuav tsum tau hloov nyob rau hauv koj cov zaub mov muaj teeb meem kev noj qab haus huv. Muaj cov khoom noj uas txhim kho cov metabolism, pab kom tshem tau kev tshaib kev nqhis ntev ntev thiab ntxuav lub cev. Yog tias koj muab cov tshuaj kom yog, koj tuaj yeem yuag tshaj thiab ua kom koj txoj kev noj qab haus huv. Muaj cov khoom noj uas yooj yim rau poob phaus, uas muab faib ua pawg.
- Tsawg-calorie . Qhov no muaj xws li cov zaub mov muaj fiber ntau, piv txwv li, zaub, zaub thiab txiv hmab txiv ntoo. Lawv pab tshem kev tshaib kev nqhis dej rau ntev thiab ntxuav lub cev ntawm co toxins.
- Tsawg-rog . Cov zaub mov tsis zoo yuav tsum tsis txhob muaj cov khoom noj uas muaj cov roj saturated. Nws zoo dua yog xaiv cov khoom noj siv mis nrog cov roj tsawg rau koj cov khoom noj, nrog rau cov nqaij qaib, ntses thiab nqaij nruab deg.
- Protein . Vim muaj protein ntau cov ntsiab lus, cov leeg kev mob kev txhim kho, qhov dej ntau tshaj tawm thiab cov metabolism yog ceev.
- Nrog ib tus glycemic index tsawg . Cov khoom zoo li no muaj roj hluav taws xob , pab ua kom cov ntshav qab zib qis thiab txo kom qab los noj. Qhov no muaj xws li zaub, zaub ntsuab thiab cereals.
- Rau kev xyuam xim ntev . Ua tsaug rau cov zaub mov nplua nuj, koj tuaj yeem tuaj yeem tshem tau kev tshaib kev nqhis, uas yuav txo tau cov ntsiab lus ntawm cov khoom noj. Lawv yuav tsum muaj qeeb carbohydrates, piv txwv li, koj tuaj yeem xaiv cov qhob cij poom, cereals thiab nplej zom ntawm cov hmoov ntau yam.
Zaub mov noj qab nyob zoo rau poob phaus
Yog hais tias ib tug neeg txiav txim siab ua lub zog thiab txhim kho nws txoj kev noj qab haus huv, ces nws yog ib qho tsim nyog yuav tau hloov hauv nws txoj kev noj haus. Ua li no, koj yuav tsum ua tib zoo saib xyuas cov cai ntawm kev noj haus. Ua ntej, peb muaj kev kho dua tshiab ntawm lub tub yees, tshem cov khoom phem: haus luam yeeb, salted, pickled, qab zib, ntsim thiab ci. Noj cov zaub mov zoo rau qhov hnyav, nws cov zaub mov zoo tshaj plaws yog tsim los ntawm nws tus kheej, muab cov cai ntawm kev noj haus, yuav tsum muaj ntau yam khoom zoo.
- Noj tshais yog lub pluas mov loj thiab feem ntau cov caloric. Ua li no, nws yog qhov zoo tshaj rau koj xaiv cov khoom noj khoom haus nplua nuj nyob hauv txoj kab carbohydrates.
- Noj yooj yim - noj hmo, thiab nws yuav tsum tsis pub dhau peb teev ua ntej yuav mus pw. Nws yog qhov zoo tshaj rau xaiv cov nqaij los yog ntses nrog ib qho me me ntawm roj thiab zaub zaub xam lav.
- Ib qho ntawm cov hauv paus ntsiab lus yuav ua li cas noj txhua hnub - zaub thiab txiv hmab txiv ntoo yuav tsum yog 50% ntawm tag nrho cov khoom noj.
- Tsis muaj qhov tseem ceeb yog qhov kev kho kom sov yog. Yog hais tias koj xav poob ceeb thawj, ces nws yog ib qho tseem ceeb kom tsis nco qab txog kib, thiab nws yog zoo dua rau stew zaub mov, ci thiab ua noj rau ib ob peb.
Kev noj haus hauv kev poob phaus thiab kev ntaus pob ncaws pob
Kom poob phaus nrog lub cev lub cev, nws yog ib qho tseem ceeb rau kev hloov koj cov kev noj haus. Cov zaub mov yuav tsum muaj ntau cov zaub thiab tsiaj txhu tsiaj. Ib qho tseem ceeb tivthaiv - zaub thiab txiv hmab txiv ntoo, tseem ceeb rau lub plab zom mov. Xav muab cov zaub mov feem ntau, thiab feem ntau yuav tsum tsis txhob loj. Nws yog ib qho tseem ceeb uas yuav tau saib xyuas tsoom fwv txoj kev kawm yuav tsum coj mus rau hauv tus account. Kev noj zaub mov thiab kev ua si yuav tsum yog ob lub tswv yim uas, ib tus zuj zus, yuav tsis muab cov txiaj ntsim zoo.
Kev noj haus tom qab kev ua haujlwm rau qhov poob phaus
Nyob hauv kev qoj ib ce, Cov rog yuav hlawv rau hauv lub cev, thiab txoj haujlwm tseem muaj ntxiv tom qab kawm tiav. Muab qhov no, nws yog ib qho tseem ceeb kom muab zaub mov rau ob xuab moos, tab sis koj yuav tsum paub dab tsi koj yuav tsum tau noj tom qab kev cob qhia tom qab lub sijhawm teev tseg. Cov ntawv qhia zaub mov yuav tsum yog zaub mov muaj protein ntau, piv txwv li, tsawg-rog tsev cheese, tais zaub mov, nqaij ntses thiab dawb ntses. Ntxiv lawv nrog zaub zaub, uas zoo tshaj plaws seasoned nrog txiv ntseej roj.
Kev noj haus ua ntej qoj ib ce kom poob phaus
Kev noj cov roj cia yog vim muaj kev ntxhov siab, yog li nws tseem ceeb heev uas yuav tau saib xyuas kom lub cev tsis noj calorie ntau ntau. Rau qhov no, koj noj tsis tau txoj cai ua ntej kev cob qhia thiab qhov zoo tshaj plaws lub sij hawm yog 2-3 teev ua ntej nws. Nws yog qhov yuav tsum tau nkag siab txog dab tsi ua ntej qhov kev cob qhia, txij li tsis tag nrho cov khoom raug tso cai. Pom zoo variant - carbohydrates, piv txwv li, buckwheat porridge, bananas thiab muesli. Ntxiv lawv nrog zaub zaub nyias hnav khaub ncaws nrog roj. Qhov hnyav ntawm qhov yuav tsum tsis pub tshaj 300 g. Yog tias koj tsis tuaj yeem noj ob peb xuab moos ua ntej kawm, ces noj ib nrab ib teev twg koj noj tau 100 g ntawm oatmeal thiab kua.
Hwj chim kis las rau kev poob phaus
Cov neeg uas nquag muab rau lub cev lub cev yuav tsum ua kom tiav lawv cov zaub mov noj, suav cov nyiaj BJU. Lub complex ntawm carbohydrates muaj kev txuas nrog lub hnub nyoog thiab yog qhov tseem ceeb rau kev muaj zog. Suav nws yog tsim nyog tias txhua kilogram ntawm qhov ceeb thawj yuav tsum suav rau xya grams. Cov khoom noj khoom haus ua rau poob phaus yuav tsum muaj xws li cov nqaijrog thiab cov nqi pom zoo rau cov me me yog grams ib kilogram ntawm qhov hnyav, tab sis nrog rau kev cob qhia ntxiv, qhov nyiaj nce mus rau ob grams. Raws li rau cov rog, lawv yuav tsum tsis txhob muaj ntau tshaj 30% ntawm caloric cov ntsiab lus ntawm tag nrho cov khoom noj.
Kev noj haus hauv kev ua si yuav tsum muaj cov vitamins thiab minerals. Nws yog qhov zoo tshaj rau koj siv sijhawm ntxiv. Ib qho tseem ceeb tseem ceeb yog tswj xyuas cov dej kom zoo, vim hais tias thaum lub sijhawm kawm tiav ib tug neeg poob ntau lub hauv dej nrog hws. Nyob rau hauv ib hnub nws tseem ceeb heev kom haus dej haus tsawg kawg yog ob lo. Tag nrho tus nqi yuav tsum haus qaug rau nruab hnub.