Neeg Asmeskas, raws li koj paub, yog cov neeg tuav ntaub ntawv ntawm kev tsim khoom noj, thiab lub ntiaj teb thawj rog rog teb chaws. Yog li, cov neeg tua hluav taws nrog hnyav tshaj qhov tsim muaj qhov kev ntsuam xyuas ntawm cov khoom noj uas muaj tseeb tshaj plaws rau qhov hnyav ntawm daim ntawv qhia zaub mov - uas yog, qhov sib piv ntawm cov nqaijrog, carbohydrates thiab cov rog. Sab saum toj peb muaj cov lus qhia paub nyob rau hauv ntau lub npe txawv ntawm cov khoom noj khoom haus rau poob phaus. Hauv qhov no, peb txhais tau tias cov khoom noj khoom haus uas tsis yog npe ntawm ib tus kws kho mob, uas yog kev sib txuas - ntau cov protein, tsawg carbohydrates.
Qhov zoo ntawm cov zaub mov ntawm cov khoom noj protein rau qhov poob phaus
Cov zaub mov ntawm qhov kev noj haus no rau qhov poob phaus muaj ob qho kev txhawb zog thiab tw. Thawj, ntseeg hais tias kev noj haus no tsuas yog qhov zoo tshaj los ua kom yuag tsis muaj kev qaug (feem ntau cov pluas noj ua rau poob vim yog poob ntawm cov nqaij pob). Tab sis cov tw tau ntxim siab tias nws yog qhov nyuaj rau lub cev tshem ntau cov khoom noj khoom haus protein ntau.
Ob leeg yeej muaj cai, thiab lwm tus. Thiab qhov tseeb yog qhov chaw hauv nruab nrab.
Qhov zoo ntawm cov zaub mov ntawm cov khoom noj kom tsis haum rau qhov hnyav yog tias yog tias koj noj tej yam protein, koj yuav tsis xav noj txhua lub sijhawm ntev. Tsis tas li ntawd, lub plab zom zaub mov yog siv ib nrab ntawm tag nrho cov calorie uas tau txais nrog nws - uas yog, ib feem ntawm koj twb tau koj lub caij noj su tsis siv.
Ntawv qhia zaub mov tseem ceeb noj cov zaub mov tsis zoo
Yog li, lub hauv paus ntawm peb kev noj haus yog protein ntau. Tab sis yuav kom ua tau cov zaub mov ntawm peb cov khoom noj kom yuag poob pab, koj yuav tsum kawm seb yuav xaiv cov protein zoo li cas:
- nqaij nyuj, nqaij qaib, nqaij ntses - tsis muaj roj nqaij (tsis txhob nqaij npuas thiab yaj), nqaij qaib (tsuas nqaij qaib thiab qaib cov txwv), ntses (cais tawm tab sis muaj roj marine ntses, xws li salmon, mackerel, thiab lwm yam);
- txhua txhua 30 grams ntawm cov nqaij yuav hloov nrog 1 qe;
- tsev cheese (txog li 2,5%) - txhua 50 g ntawm cheese, yog hais tias Desired, yuav hloov nrog cheese (txog 20% roj cov ntsiab lus);
- Mis nyuj khoom (txog li 2.5% roj cov ntsiab lus).
Nqaij muaj ntau tus fibers txuam - nws yuav tsum tau noj thaum noj su. By-products (tshwj xeeb tshaj yog, daim siab) muaj ntau cov roj cholesterol, lawv yuav tsum tau noj tsis ntau tshaj 1 zaug hauv ib lub lis piam.
Noj nqaij, ntses, thiab nqaij qaib.
Nco ntsoov cov zaub mov ntawm cov khoom noj khoom haus rau qhov hnyav yuav tsum tau sib txuas nrog qoj lossis lwm yam kev ua ub no.
Coj cov zaub mov rau hnub ntawd:
- noj tshais - ricotta nrog berries;
- ob tshais - smoothie smoothies nrog strawberries;
- noj su - nqaij nruab deg grilled nrog zaub xam lav zaub;
- mid-sawv ntxov noj khoom haus - kefir, bran thiab ceev;
- noj hmo - falafel nrog ib lettuce.