Nws tsis muaj teeb meem yog tias koj npaj yuav poob phaus, nce nqaij los yog tau qis me ntsis - koj yuav tsum tau xam cov calorie ntsiab lus ntawm koj cov khoom noj thiab cov protein, roj thiab carbohydrates . Qhov ntsuas ntawm BJU rau qhov hnyav yog qhov tseem ceeb heev, vim hais tias ua ntej koj nce phaus los yog qhuav, koj yuav tsum poob phaus, yog tias nws yog.
Yog tus BZU piv
Tsis muaj teeb meem li cas tus neeg tau siv los noj, txo nws qhov hnyav, nws xav tau kom txo qhov kev faib ua feem ntawm carbohydrates thiab cov rog hauv kev noj haus thiab nce qhov kev faib ua feem ntawm cov protein. Nws tsis tuaj yeem tsis kam carbohydrates, vim tias lub cev muab lub zog los ntawm lawv, tiam sis yooj yim carbohydrates yuav tsum tau hloov ntawm cov laug, uas tsis yog ci thiab ci, nplej, macaroni ntawm durum hom qoob mog, whole wheat bread, greens and vegetables should be used. Raws li rau cov rog, lawv yuav tsum tsis txhob raug, kom cov concentration ntawm cov cholesterol nyob rau hauv cov ntshav, thiab unsaturated, muaj nyob hauv zaub roj thiab ntses roj. Proteins muaj peev xwm muab tau los ntawm qis-rog ntau yam ntawm nqaij thiab ntses, khoom noj khoom haus.
Qhov ntsuas ntawm BJU rau qhov poob ntawm cov poj niam yog - 50% -30% -20%. Yog hais tias koj txo qhov kev faib ua feem ntawm cov proteins me ntsis thiab nce carbohydrate feem, qhov no yuav tseem yog, tab sis ntau modest. Qhov piv ntawm BJU rau pawg ntawm pawg yuav tau txawv. Ib tug txiv neej uas hnyav 75 kg yuav tsum noj 3150 calories ib hnub twg. Yog tias koj nco ntsoov hais tias 1 g ntawm cov protein muaj 4 Kcal, ces cov protein yuav tsum suav rau 450-750 Kcal lossis 112-187 grams. Carbohydrates ib hnub twg yuav tsum haus 300-450 grams, uas nyob rau hauv recalculation ntawm calorie ntau ntau mus 1200-1800 kcal. Cov roj yuav tsum yog 75-150 g ib hnub los yog 675-1350 kcal.
Qhov piv ntawm BZH ntawm kev ziab yuav txiav txim siab los ntawm peb theem: roj hlawv, carbohydrate load thiab lub caij nyoog hloov pauv. Nyob rau hauv dav dav, daim duab yog raws li nram no:
- Thawj peb hnub caloric ntsiab lus ntawm kev noj haus yog 1001 Kcal. Carbohydrates tus account rau 50 grams, 22.88 rog thiab 148.72 grams rau cov proteins;
- rau hnub Thursday ua ntej kev cob qhia kom siv 37 grams carbohydrates, tom qab kev kawm 728 g. Belka - 148.72 grams, thiab tom qab kawm 114.4 g Fat 0.64 g ua ntej kev cob qhia thiab 50 g tom qab;
- rau hnub Friday qhov sib npaug yog tib yam, tab sis tsis muaj kev kawm;
- rau hnub Saturday, BJU yog - 239.2 / 143/40 g;
- hnub Sunday - 104/143 / 79.3 g.