Cia peb pom tias kev noj haus yog dab tsi. Thaum peb tabtom ua rau poob phaus, peb, feem ntau, yuav tsum txo cov ntsiab lus ntawm cov zaub mov, raws li, rau qhov poob phaus koj xav tau cov npe ntawm cov khoom noj uas tsis muaj calorie tsawg. Txawm li cas los xij, tsis muaj leej twg tseem tau tshem cov khoom tseem ceeb rau lub cev, peb tseem xav tau cov roj ntsha, cov rog, thiab carbohydrates, nyob hauv kev sib npaug.
Tsis tas li ntawd, cov vitamins tsim nyog rau kev ua si tseem ceeb, thiab ntau yam ntawm lawv muaj nyob rau hauv daim ntawv teev kev phem uas txwv tsis pub khoom thaum poob phaus, uas peb sim tsis xav txog. Tab sis nws tseem tsim nyog yuav tau txais cov vitamins los ntawm qhov chaw.
Yuav kom ntseeg tau tias kev noj haus yuav txhawb nqa qhov poob phaus thiab tsis pub ua rau peb muaj mob, kev noj haus thaum lub sijhawm yuav tsum tau kho kaum zaug ntau dua thiab ua tib zoo. Nws yog ib qho tsim nyog yuav tau ua ib daim ntawv teev cov khoom rau qhov poob, uas yuav yog koj phau ntawv qhia rau kev xuas khoom noj rau yav tom ntej.
Proteins / rog / carbohydrates
Cia peb pib nrog ib daim ntawv teev cov khoom muaj protein ntau rau poob phaus.
Peb tsis yog tus cwj pwm zoo tshaj plaws rau cov protein ntau los ntawm ntau yam "additives" uas peb tau siv rau cov khoom noj protein - nqaij nrog cov qos yaj ywm, butter thiab cheese nrog qhob cij, ntses nrog pasta.
Kawm noj lawv nrog lwm cov zaub mov ntawm carbohydrate - zaub, txiv hmab txiv ntoo, txiv hmab txiv ntoo, tag nrho cov khob cij.
Cov khoom muaj protein ntau:
- qaib thiab qaib cov txwv nqaij qaib;
- Nqaij nyuj steak;
- brynza, tsev cheese;
- liab ntses;
- nqaij qaib qe.
Cov kev siv ntawm carbohydrates nyob rau hauv kev noj haus yuav tsum zaub, txiv hmab txiv ntoo, txiv hmab txiv ntoo, cereals. Lawv zoo saturate, qhib digestion, ntxuav los ntawm cov khoom ntawm lwj thiab, ntawm chav kawm, pab kom poob, vim lawv cov caloric nqi rau tag nrho cov no, yog tsuas yog insignificant.
Ib daim ntawv teev cov khoom siv tau carbohydrate rau qhov hnyav yog raws li nram no:
- Citrus (lemons, grapefruits, txiv kab ntxwv);
- broccoli;
- cherries;
- artichokes;
- txiv hmab txiv ntoo;
- chili kua txob;
- mango
Ntxiv mus, feem ntau ntawm lawv tau noj tau yog ib qho khoom noj uas ploj lawm.
Qhov loj tshaj tsis nyiam peb yog roj. Txawm tias lub npe yog qhov tsis zoo. Koj puas paub tias cov roj ntsha tuaj yeem ua kom qhov txheej txheem poob phaus? "Zoo" Fats ceev zom mov, txo cov roj cholesterol thiab pab tshem tawm, khib txaus, fat deposits.
Thiab tam sim no peb yuav pib surprise koj. Daim ntawv teev cov khoom noj uas muaj roj ntau ntau rau cov zaub mov poob:
- Piggy npua - tsis yog yuav tsum tsis meej pem nrog nqaij npuas, nutritionists ntseeg tias nqaij npua yog pab tau ntau dua thiab "dietetic" nqaij qaib mis, liab 100 g;
- pistachios, walnuts, almonds, ntoo thuv ceev, hazelnuts - haus 10 g ntawm txhua lub hom suab nquag, koj tsis tsuas yog poob ceeb thawj, tab sis kuj tawm tsam nrog cov txheeb cais ntawm cov kab mob plawv;
- roj txiv roj thiab roj linseed - muaj cov nyhuv los ua cov kab mob carcinogenic, txhua hnub ntawm txhua cov roj 10 g (1 tbsp);
- tsaus nti chocolate (tsawg kawg yog 70%) - rog hauv tsaus chocolate muaj nyob rau hauv daim ntawv ntawm cocoa butter, nws ceev txog ntshav ncig thiab seb puas tsimnyog qhov mus ob peb vas, liab 10 g;
- Lamb cov nqaij - ib qhov chaw ntawm cov khoom noj monounsaturated, linoleic acid, B vitamins, zinc thiab selenium , ib feem ntawm 100 g;
- avocado - muaj mono- thiab polyunsaturated triglycerides, cov vitamins, minerals, folic acid, lutein.
Feem ntau cov tshuaj vitamin rau poob phaus
Tsis tas li ntawd, cov pluas noj feem ntau cuam tshuam cov metabolism thiab qhov kev faib ua feem ntawm proteins, carbohydrates thiab nqaijrog, poob phaus, peb kuj tsis pub dhau peb tus kheej ntawm ntau cov vitamins.
Qhov tseem ceeb tshaj plaws khoom rau poob yuav tsum tau ua ke ob qho tib si - tsawg calorie thiab high school cov ntsiab lus ntawm cov vitamins:
- ntuj yoghurt - 105 kcal, muaj ntau ntawm calcium, selenium, phosphorus, lactic acid bacteria, B vitamins;
- Laminaria - 5 kcal, ua suab qes tshaj, khoom cua magnesium, potassium, sodium, phosphorus, calcium, iodine thiab vitamin E;
- legumes - 310 kcal, qhov zoo tshaj plaws ntawm cov roj, sodium, muaj roj zoo, thiab cov vitamins E, carotene, PP thiab pab pawg B;
- qej - 46 kcal, pab kho plab zom, dilutes cov ntshav, txo cov roj cholesterol, muaj vitamin C , B1 thiab B2, PP, carotene.
