Thawj pluas noj yuav tsum zoo xws li muab lub zoo pib rau lub cev rau tag nrho cov hnub tom ntej. Txawm li cas los, ua ntej koj xav poob ceeb thawj, lo lus nug tshwm sim, yuav ua li cas rau koj lub cev nrog cov khoom siv thiab lub zog, tab sis tib lub sijhawm tsis pub lub deposition ntawm cov roj ntau heev. Cov kws kho mob paub cov lus teb rau lo lus nug no nyuaj thiab tawm tswv yim kom ua raws li cov lus pom zoo.
Noj tshais ntawm kev pom zoo ntawm nutritionists
Xav txog dab tsi los npaj rau kev noj tshais, xav txog cov cai hauv qab no:
- Thawj pluas mov yuav tsum tau ntim cov protein, fiber ntau thiab cov vitamins. Txawm tias muaj ntau txoj kev xav txog cov txiaj ntsim ntawm cov hnoos qis rau noj tshais, cov hmoov ntsej muag tsis yog cov khoom zoo rau kev noj tshais. Qee lub sij hawm koj tuaj yeem pub noj tshais rau cov dej thiab muesli nrog yoghurt, tab sis nws yog qhov zoo uas yuav tau xaiv ntses, zaub, lean zaub hau nrog zaub xam lav, omelet, tsev cheese, hau qaub. Tsis txhob hnov qab tias nws yog pub rau noj tsis pub tshaj peb lub qe hauv ib lub lim tiam.
- Kev noj zaub mov kom haum rau qhov hnyav muaj xws li noj tshais, uas yuav tiv thaiv kom tsis txhob muaj cov kab mob carbohydrate-glucose thiab yuav tsis pub ntse dhau hauv cov ntshav qab zib.
- Thaum lub cev muaj zog, lub cev carbohydrates yuav muab ntxiv rau noj tshais, uas muaj nyob rau hauv cov cereals nyoos: xim av txhuv, oatmeal, buckwheat.
- Ib nrab ntawm ib teev ua ntej noj tshais, koj yuav tsum haus ib khob dej sov so los npaj lub cev rau khoom noj khoom haus.
Cov kev xaiv noj tshais nrog kev noj zaub mov zoo
- Vitamin smoothie . Nws muaj peev xwm ua los ntawm cov txiv hmab txiv ntoo, txiv hmab txiv ntoo, cov txiv tsawb ntawm ib qho txiv tsawb thiab ib nrab ntawm lub khob ntawm cov kua txiv mis qhuav.
- Omelette nrog nceb . Nws yuav ua kom ib tug qe, ob lub nqaij tawv, 3-4 nceb los yog lwm lub nceb, zaub los yog zaub lom. Tsis tas li ntawd, koj tuaj yeem ua ib feem me me ntawm zaub xam lav, hnav khaub ncaws nrog zaub roj.
- Mos-boiled qe . Rau pluas tshais, koj tuaj yeem npij ob lub qe. Lub sijhawm ua haujlwm tsis yog ntau tshaj 5 feeb los khaws cov khoom siv kom qis. Rau qhov no
Cov txiv hmab txiv ntoo citrus yuav tsum muab ntxiv rau cov khoom noj kom tsawg. - Tsev cheese . Ib feem ntawm tsev qis qis tsev cheese nrog rau qhov sib ntxiv ntawm ib qho me me ntawm zib ntab thiab txiv hmab txiv ntoo yog noj tshais rau tus pojniam uas xav poob phaus.
- Ntses nrog zaub . Ib qho ntawm boiled ntses (pike perch, ntses liab, trout, pollock) nrog cov zaub tshiab yuav saturate lub cev nrog muab kev pab cuam thaum sawv ntxov.
- Fillet nrog zaub . Ib qho kev noj qab haus huv, noj tshais zoo yuav muaj ib qho ntawm cov nqaij qaib fillet ci nrog zaub. From zaub nws yog zoo dua rau noj zucchini, eggplant thiab ib ob peb txiv lws suav.