Hnub yug ntawm tus me nyuam yog ib qho kev tshwm sim loj heev hauv lub neej ntawm txhua tus niam txiv, vim nws txoj hauj lwm tsis yog tsuas yog kev hlub, tab sis tseem tu thiab tu tus me nyuam. Qhov qhia tsis ncaj thiab tseem ceeb ntawm kev noj qab haus huv ntawm tus me nyuam ntawm thawj xyoo ntawm lub neej yog nws qhov hnyav nce txhua hli, uas tuaj yeem qhia rau tus kws kho mob thiab niam txiv txog seb nws cov zaub mov puas zoo, puas yog nws starving, los yog, ntawm lub cev, overeating.
Tsis muaj qhov hnyav hauv tus me nyuam tuaj yeem yog qhov kos npe ntawm teeb meem txog kev nyuab siab, plab hnyuv, tus kab mob digestive, thiab lwm yam. Kev kuaj ntawm qhov hnyav tshaj hauv tus me nyuam yuav qhia tau tias yuav muaj peev xwm ntawm cov mob metabolic. Yog li, leej niam feem ntau xav paub tias "Tus menyuam yuav tsum hnyav npaum li cas hauv 1 lub hlis, 2 hlis, ntawm 3.4 ...?"
Qhov hnyav ntawm hnyav hauv cov menyuam ntawm thawj xyoo ntawm lub neej
Yog xav paub seb yuav ua li cas thiaj li paub ntsuas qhov hnyav ntawm tus me nyuam rau lub hnub nyoog, koj tuaj yeem siv lub rooj nce nqi nce rau txhua lub hli.
| Hnub nyoog ntawm tus menyuam, lub hlis. | Qhov hnyav nce rau lub hli, g | ||
|---|---|---|---|
| Cov ntxhais | Cov tub hluas | Nruab nrab nce | |
| 1 | 400-900 | 400-1200 | 600 |
| 2 | 400-1300 | 400-1500 | 800 |
| 3 | 500-1200 | 400-1300 | 800 |
| 4 | 500-1100 | 400-1300 | 750 |
| 5 | 300-1000 | 400-1200 | 700 |
| 6th | 300-1100 | 400-1000 | 650 |
| 7th | 200-800 | 200-1000 | 600 |
| 8th | 200-800 | 200-800 | 550 |
| 9th | 100-600 | 200-800 | 500 |
| 10 | 100-500 | 100-600 | 450 |
| 11th | 100-500 | 100-500 | 400 |
| 12th | 100-500 | 100-500 | 350 |
Thaum ntsuas qhov hnyav ntawm tus menyuam, nws yuav tsum raug muab xam rau hauv cov lus hais tias cov rooj no tsis yog ib txoj kab txiav, vim txhua tus neeg yog tus kheej. Hauv li ntawm 10% ntawm cov me nyuam, qhov nce qhov hnyav ntawm lub hli yuav qis tshaj qhov tsawg tshaj tawm hauv lub rooj rau ib lub sij hawm, los sis, dua li tshaj qhov tau qhia, thiab, txawm li ntawd los, nws yuav yog physiological rau nws. Qhov hnyav nce siab tsis yog qhia txog kev noj haus xwb, tab sis kuj ua rau kev ua haujlwm, qee zaum yog qhov tseem ceeb tshaj plaws. Tej zaum nws yuav zoo dua yog tias qhov hnyav nce ntawm tus menyuam ntawm cov niam txiv loj yuav mus tshaj qhov ntawm qhov tabular tus nqi, tus me nyuam ntawm cov niam txiv uas tsis muaj hnub nyoog yuav tsis tuaj yeem tau txais qhov tsawg kawg nkaus vim lawv tsev neeg cov kev cai lij choj.
Thaum twg yog qhov hnyav ua rau kev txhawj xeeb?
Feem ntau, tsom rau qhov hnyav nruab nrab rau tus me nyuam ntawm txhua lub hnub nyoog tsuas yog thaum muaj kev txhawj xeeb txog kev ntxhov siab. Piv txwv, yog tias koj niam xav tias nws tsis muaj kua mis txaus, thiab nws tus me nyuam tsis noj. Yog hais tias pub mis rau menyuam noj los ntawm ib lub raj mis, cov niam txiv paub cov khoom noj lawv pes tsawg, thiab thaum pub mis niam, nws tsis tuaj yeem txiav txim siab seb cov mis nyuj npaum li cas hauv gram.
Cov lus hais txog qhov hnyav hauv tus me nyuam, nrog rau cov xwm txheej uas nws tsis hloov raws li lub hlis dhau los ntsuas, tej zaum yuav yog pov thawj ntawm cov khoom noj tsis txaus los yog tsis muaj mis nyuj. Hauv qhov xwm txheej no, tus kws kho mob feem ntau yog muab cov tshuaj sib tov sib xyaw kom haum rau lub cev qhuav dej. Yog tus me nyuam muaj 5 hlis rov saud, tus kws kho mob tuaj yeem pom zoo rau lub pob txha kom txhawm rau ua kom tsis muaj cov carbohydrates thiab kab kawm hauv tus menyuam lub cev.
Txawm li cas los xij, nws tshwm sim rau tus me nyuam tsis tau hnyav vim muaj kev mob nkeeg tsis zoo nrog rau cov hniav. Nyob nrog lawv
Muaj qee qhov txawv txav thaum tus me nyuam mob ceev heev. Cov tshuaj noj ntau dhau tuaj yeem txuam nrog kev pub mis niam tus niam tsev (ntau carbohydrates), uas cuam tshuam cov ntsiab lus ntawm cov kua mis, los yog muaj teeb meem ntawm metabolic nyob rau hauv tus me nyuam thaum muaj kev mob ntshav qab zib. Ntawm no tus kws kho mob tuaj yeem pom zoo rau kev noj qab haus huv rau cov ntshav qab zib, thiab qhia rau koj seb koj yuav poob qhov hnyav li cas rau tus menyuam, thiab kev noj haus kom ua raws li leej niam leej txiv. Qee qhov hnyav ntawm tus me nyuam yog tias muaj ntau tshaj tuaj yeem nrog nce zaus ntawm kev pub mov noj (txog 4-5 teev) thiab qhia txog cov zaub mov complementary zaub mov (yog tias tus me nyuam muaj tshaj li 4.5 hli).