Qhov teeb meem ntawm qhov hnyav tshaj qhov no yog qhov ntau xyoo tom qab lub xyoo. Yog vim li cas qhov no yog ntau - overeating, xaiv tsis ncaj ncees ntawm cov khoom noj, passive txoj kev ua neej , cwj pwm noj teeb meem nrog khoom qab zib, thiab lwm yam. Kom nkag siab tias yuav noj li cas thiab tsis tau rog, cov neeg noj zaub mov yuav pab.
Cov zaub mov zoo li cas?
Cov neeg feem coob paub tias qhov tseem ceeb tshaj plaws uas ua rau tiav lawm yog cov khoom noj khoom qab zib thiab hmoov nplej ntau dhau. Txawm li cas los xij, yog vim li cas tseem ceeb tshaj rau cov neeg ntau heev - ntau cov khoom noj khoom haus. Cov khoom noj no pheej yig thiab feem ntau tsis tau ntaus nqi los ntawm ib tus neeg ua zaub mov loj. Lub caij no, tag nrho cov khoom noj khoom haus yog ib qho tseem ceeb heev - hamburger, Fabkis fries thiab ib khob ntawm lub txiv qaub tau xyaum ua txhua hnub lub zog ntawm ib tug neeg.
Qhov thib ob yog vim li cas cov khoom noj khoom haus yog cov rog thiab cov poj niam thiab cov txiv neej - kev sib tov ua ke ntawm cov rog thiab yooj yim carbohydrates. Nws yog los ntawm cov khoom noj khoom haus fatty carbohydrate tias txheej txheem ntawm cov dej khov dej nce ntxiv ua rau muaj kev ntxhov siab, thiab tau tshem ntawm qhov hnyav nce tshaj yog qhov nyuaj vim qhov tseeb tias cov khoom noj khoom haus yog hom tshuaj thiab cov neeg noj nws yuav luag txhua hnub.
Kev sib tov ua ke ntawm cov rog thiab carbohydrates yog pom tsis tas hauv cov khoom noj ceev, tab sis kuj nyiam cov tais diav ntau ntawm ntau lub teb chaws cuisine. Nyob hauv cov hnub qub, cov neeg siv ntau calorie ntau zog rau lub cev ua haujlwm, hnub no lawv feem ntau ua haujlwm hauv lub chaw ua haujlwm, thiab tom tsev lawv ua haujlwm ntawm cov cuab yeej siv hauv tsev.
Yuav noj li cas thiaj li tsis tau rog?
Yuav kom tsis txhob muaj rog, koj yuav tsum noj txoj cai. Ua ntej tshaj plaws, tshem tag nrho cov rog ntau tshaj: sausages, uas yog 40% rog, nqaij npuas thiab lwm cov rog rog. Khoom noj khoom haus zoo tshaj plaws kom tsis txhob kib, tab sis ua noj, ci los yog tua, tk. nyob rau hauv txoj kev ntawm frying nws yog ntseeg tau impregnated nrog roj. Tsis kam thiab yooj yim carbohydrates: qab zib, ci khoom muag, khoom qab zib, qaub qe. Porridge, cereal qhob cij, pasta los ntawm hmoov ntawm cov khoom qib tau muaj cov kab carbohydrates, lawv tuaj yeem noj, tab sis qhov zoo tshaj plaws - tag kis sawv ntxov thiab, tsis muaj roj thiab lwm yam rog.
Noj ntau thiab tsis tau rog, xaiv cov khoom noj uas tsis muaj calorie tsawg. Cov zaub ntsuab, nplooj zaub ntsuab, citrus txiv hmab txiv ntoo, pineapple, skimmed yogurt thiab tsev cheese, nqaij qaib mis, nqaij ntses - cov khoom noj muaj tsawg calories thiab noj tau cov zaub mov loj loj.
Yog tias koj xav paub seb ntau npaum li cas thiaj tsis tau rog, suav koj tus nqi calorie txhua hnub. Piv txwv li, koj tuaj yeem siv mis Mifflin-San Jehore: hnyav hauv kilograms multiply 10, ntxiv qhov siab hauv centimeters,
- 1,2 - tsis tuaj yeem ua si lossis ua qhov tsawg;
- 1,375 - kev qoj ib ce tsawg kawg yog 3 zaug ib lim tiam;
- 1.4625 - qoj ib ce tsawg kawg yog 5 zaug hauv ib lub lis piam;
- 1.55 - lub cev ua si qis kawg yog 5 zaug ib lim tiam;
- 1,6375 - txhua hnub ua si;
- 1,725 - hnyav ib hnub ib zaug lossis ob zaug ib hnub;
- 1.9 - kev ua haujlwm ntawm lub cev thiab kev ua haujlwm txhua hnub.