Los ntawm qhov pom ntawm poob phaus, khoom noj khoom haus zoo yog ib qho uas tsis tsuas yog ntau ntawm cov vitamins, minerals thiab cov amino acids, tab sis kuj muaj ib tug tsawg calorie cov ntsiab lus. Xav txog yam khoom noj uas yuav tsum muaj nrog cov zaub mov noj.
Khoom noj khoom haus zoo rau poob phaus
Yuav kom poob phaus, ib tug neeg yuav tsum tau tig rov qab ua tus nqi seem ntawm lub zog. Peb txhua tus muaj qee cov calorie ntau ntau, uas peb siv rau peb lub neej txhua hnub. Yog tias noj mov peb tau txais ntau lub zog, lub cev pib khaws nws rau hauv cov roj hauv hlwb. Tiam sis yog tias peb tau tsawg dua nrog cov khoom noj khoom haus tshaj peb xav tau, ces lub cev faib cov roj tso thiab siv lawv ua qhov chaw ntawm lub zog.
Yog li, koj tuaj yeem poob phaus hauv ob txoj kev: xws li los ntawm kev siv zog (siv kev ua si, piv txwv), los yog txo qis zog - uas yog, los ntawm kev kho khoom noj.
Tsis tas li ntawd, kws kho mob ntseeg tau hais tias kom poob phaus hauv lub cev yuav tsum tsis yog ib qho tsis muaj peev xwm ntawm cov hlau thiab calcium - cov tshuaj no muaj kev cuam tshuam rau cov metabolism thiab yuav tsum tau txo kom hnyav. Lawv tuaj yeem tau txais cov khoom noj thiab tshuaj.
Yog li, cov khoom noj khoom haus zoo tshaj plaws rau ib tus txiv neej yog cov txiv hmab txiv ntoo thiab zaub muaj nplua nuj nyob hauv ib qho kev haus dej qab ntsev ntawm cov vitamins, khoom noj khoom haus, cov khoom noj uas muaj calcium, thiab nqaij, taum thiab ceev, uas koj tuaj yeem tau txais hlau.
Cov khoom noj tseem ceeb tshaj plaws rau qhov hnyav: tsawg-calorie
Qhov txiaj ntsim zoo tshaj plaws rau koj lub cev nrog kev noj haus rau qhov hnyav yuav ua rau cov khoom noj uas tsis tshua muaj calorie, uas koj tuaj yeem noj tsis ntshai rau hauv daim duab. Cov no suav nrog:
- cabbage thiab Peking cabbage;
- cucumbers;
- tag nrho cov zaub thiab zaub xam lav;
- zucchini thiab zucchini.
Tsis tas li ntawd, daim ntawv yuav muaj kev nyab xeeb nrog tag nrho cov zaub tsis zoo, uas yog tag nrho cov tsuas yog cov qos yaj ywm, pob kws thiab legumes.
Noj qab nyob zoo thiab noj qab haus huv, nplua nuj nyob hauv cov hlau
Yuav kom tau txais hlau txaus, cov zaub mov hauv qab no yuav tsum muaj nyob rau hauv kev noj haus - dua li tsawg kawg yog 2 txoj haujlwm txhua hnub:
- nqaij nyug, nqaij nyug, luav, hnoos thiab qaib cov txwv;
- nplooj siab;
- txhua hom nqaij nruab deg, ntses - tshwj xeeb tshaj yog mackerel thiab liab ntses liab;
- qe qe;
- oatmeal, buckwheat, taum, lentils;
- qhuav txiv hmab txiv ntoo thiab txiv hmab txiv ntoo.
Tsis txhob siv zog noj ntau yam khoom, vim tias hlau ntau heev kuj txaus ntshai, raws li nws tsis muaj.
Pab tau thiab cov khoom noj khoom haus cua, nplua nuj nyob rau hauv calcium
Nws yog ib qho tseem ceeb heev kom tau cov calcium txaus, kom txoj kev poob ntawm qhov hnyav mus sai sai. Calcium tuaj yeem tau nrog cov khoom noj xws li:
- tag nrho cov legumes;
- tag nrho cov berries, xws li Rose hips;
- tej zaub ntsuab thiab cov zaub ntsuab;
- fermented mis nyuj khoom: curdled mis nyuj, tsev cheese , cheese, qaub cream, kefir.
Tag nrho cov khoom no zoo kawg nkaus cuam tshuam lub cev, thiab yog tias koj ua li koj cov khoom noj los ntawm lawv, koj yuav sai sai tau zoo lawm.
Khoom noj khoom haus: noj zaub mov
Koj tuaj yeem tsim koj tus kheej noj, siv cov cai tswj kev noj qab haus huv thiab cov ntaub ntawv hais txog cov khoom siv tau. Peb muab ob peb hom kev xaiv uas tuaj yeem ua haujlwm ua qauv.
Kev Xaiv 1
- Noj tshais: oatmeal porridge nrog raisins, tshuaj yej nrog txiv qaub.
- Noj su: ib feem ntawm mushroom kua zaub, ib tug zaub xam lav ntawm Peking cabbage nrog soy sauce.
- Noj su yav tav su: khob dej tshuaj yej nrog mis nyuj haus.
- Noj hmo: Courgettes stewed nrog qaib cov txwv thiab cov zaub ntsuab.
- Ua ntej yuav mus pw: lub khob me me ntawm kefir.
Kev Xaiv 2
- Pluas tshais: ob peb lub qe thiab ib qho chaw nyias muaj nyias ntawm dej hiav txwv, tshuaj yej.
- Noj su: nqaij qaib kua zaub, vinaigrette.
- Noj su yav tav su: ib feem ntawm unsweetened jelly on berries.
- Noj hmo: buckwheat, stewed nrog nyuj, carrots thiab dos.
- Ua ntej yuav mus pw: lub khob me me ntawm ryazhenka.
Kev Xaiv 3
- Noj tshais: mov nrog qhuav apricots thiab apples, tshuaj yej.
- Noj su: borsch, dib nyias nrog butter thiab txiv qaub kua txiv.
- Khoom txom ncauj: haus kua mis nyeem qaub.
- Noj hmo: roasted salmon nrog zaub.
- Ua ntej yuav mus pw: lub khob me me ntawm cov khoom plias.
Noj cov khoom nruab nrab, noj kom zoo - thiab koj yuav ua sai sai txo qhov hnyav, tsis muaj kev siv dag zog ntau dhau.