Cov lus pom zoo rau kev tsim cov kev noj haus kom poob phaus

Peb txhua tus xav ua kom zoo thiab txaus nyiam. Tab sis feem ntau nyob rau hauv kev nrhiav ntawm ib tug zoo tagnrho cov duab, peb tsis nco txog peb kev noj qab haus huv, piv txwv li, loj limiting lawv cov khoom noj kom tsis muaj nuj nqi ntau ntau hauv ib hnub. Thiab qhov no ua rau lub fact tias peb tsis tsuas nres poob ceeb thawj sai sai, tab sis peb tseem txov peb lub cev. Tseem muaj kev rov qab thij, thaum muaj ib tus ntxhais nyiam thiab tso rau ntawm txoj cai "noj", tab sis qhov nyhav thaum nws sawv, nws tsim nyog. Nyob rau hauv no hais txog, cov kws kho mob tau tsim cov lus pom zoo hauv kev noj haus rau cov neeg xav kom poob phaus, ua raws li qhov uas, cov ntsiab lus yuav tau tuaj.
Cov ntsiab lus ntawm koj cov khoom noj khoom haus yuav tsum muab xam rau hauv txoj kev uas lub zog uas koj yuav tau txais nrog cov zaub mov qis dua koj cov nqi hluav taws xob. Thaum lub cev qhov hnyav yog li qub, yuav ua rau nws nyob rau theem no nws yuav tsum tsim nyog kom lub zog ntawm lub zog ua rau nws qhov kev siv nyiaj.

Txawm li cas los xij, ua ntej txhua yam, xyuam xim rau qhov tseeb tias tau noj cov rog thiab qab zib tsawg dua. Nyob rau hauv ib tug xov tooj ntawm cov neeg mob, qhov kev ntsuas yooj yim no muaj peev xwm txaus los nrhiav kev pom qhov hnyav. Qhov no nyob rau hauv nws tus kheej twb yog ib qho kev kawm tau ntau. Txawm li cas los xij, nws muaj peev xwm ua tau ntau ntxiv - los txo qhov kev pheej hmoo ntawm endocrine ntshawv siab, coronary plawv, tej oncological thiab lwm yam kab mob.

Lub tswv yim tseem ceeb ntawm kev noj kev haus thaum muaj kev puas tsuaj tshwm sim yog dab tsi? Lawv yog cov tsawg. Sim ua cim rau cov kev cai no thiab siv nws thaum tsim lub tshuab raj.

1. Cov ntsiab lus ntawm cov khoom noj yuav tsum muaj tsawg (txo), tab sis tsis ntau dhau lawm. Lub koom haum ntawm Kev Noj Qab Haus Huv ntawm Russian Academy of Medical Sciences tsis pom zoo siv cov khoom noj uas muaj caloric cov ntsiab lus hauv qab 600 kcal, vim acidosis tuaj yeem tsim, tsis muaj nitrogen tshuav tshwm, uric acid hauv ntshav ntshav, mob hauv plawv, electrocardiographic thiab lwm yam hloov. Feem ntau, cov khoom noj uas muaj calorie ntsiab lus ntawm 800 txog 1800 kcal yog siv.
2. Cov ntsiab lus ntawm cov tsiaj rog txo. Thiab qhov sib koom ntawm roj roj nce mus txog 50% ntawm cov roj tsawg hauv kev noj haus (polyunsaturated fatty acids, uas yog nplua nuj nyob hauv cov roj zaub, pib noj cov rog).
3. Tsuas siv cov suab thaj "ceev" (piv txwv, beet los yog suab thaj).
4. Cov khoom uas ua kom qab los noj (spices thiab seasonings) yog tshem tawm.
5. Kev xav ntawm kev ua yog tsim los ntawm cov nuj nqis ntawm cov zaub thiab txiv hmab txiv ntoo, uas muaj cov ntsiab lus caloric rau lub ntim loj, thiab kuj 5-6 noj mov ib hnub (tsis tau xa cov ntsiab lus ntawm txhua hnub caloric cov ntsiab lus rau yav tsaus ntuj lub sij hawm).
6. Cov ntsiab lus ntawm ntsev nyob rau hauv kev noj haus yog tsuas yog mus rau 2-3 g thiab dej mus txog 1-1.5 liv dej, nyob rau hauv lub caij ntuj sov kub hnub - txog li 2 liv.
7. Siv lub hnub poob tawm, uas yog hu ua "zigzag" power.

Qhov no yog ib daim ntawv teev cov ntsiab lus tseem ceeb rau kev faib khoom noj rau cov neeg rog. Txawm li cas los xij, muaj "yam khoom me me" uas tseem ceeb tshaj plaws rau kev noj qab haus huv. Yog li, piv txwv li, nws pom zoo kom txo cov khoom noj khoom haus ntau hauv cov roj (cholesterol). Yog tias rau cov neeg noj qab haus huv tus nqi ntawm cov khoom noj yog nyob rau hauv tus qauv ntawm 600 mg, ces rau cov neeg rog yuav tsum tsis pub ntau tshaj 300-400 mg. Tsis tas li ntawd, nws yuav tsum tau xyuas kom meej tias cov khoom noj khoom haus yog txaus rau cov ntsiab lus ntawm kev noj haus fiber (raws li tau hais ua ntej, lawv pab tshem tawm cov cholesterol ntau tshaj tawm ntawm lub cev thiab tiv thaiv ib co kab mob), cov vitamins, pob zeb ua kua ntsev thiab lwm qhov chaw sib xyaw ua biologically.

Txwv cov roj tsawg ntawm 60-70 g, thiab tom qab ntawd mus rau 30-50 g Pulses, qos yaj ywm, dub ncuav (lossis dawb nrog bran), siv 100-150 g ib hnub (tsis pub ua ntxiv!).

Mis nyuj siv feem ntau tsis muaj rog dawb. Txiv hmab txiv ntoo thiab berries nyiam qaub thiab Sweet thiab qaub saj.

Txij ntawm cov dej qab zib, muab cov txiv hmab txiv ntoo tshiab thiab cov kua txiv hmab txiv ntoo sib xyaws tsis zoo sib xyaw (tsis ntxiv qhov qab zib), rooj thiab cov tshuaj dej qab ntsev, cov tshuaj yej ntsuab, cov qe dub qaub, cov quav ntawm cov dej thiab lwm cov vitamins. Cawv yuav tsum tau tso pov tseg tag nrho.

Cov zaub mov raug pom zoo kom tsawg li sai tau rau ntsev, nqaij thiab cov khoom ntses - ua noj los yog simmer (siv tsuas muaj roj ntau hom). Xav ua cov zaub mov, tsis yog cov zaub mov kib, vim hais tias lawv muaj roj tsawg thiab extractives. Kua txiv noj mov rau feem ntau txiv neeg tsis noj nqaij - zaub, txiv hmab txiv ntoo ntau zaus ib lim piam rau ib nrab hnub ntawm chaw nres nkoj. Thiab nyob rau hauv dav dav, xav tais diav los ntawm zaub, tshwj xeeb tshaj yog cov tshiab.

Tsis txhob muab cov nqaij thiab nqaij ntses, cov nqaij rog, thiab cov khoom los ntawm lub cev - lub plawv, lub ntsws, daim siab (lawv yog cov nplua nuj nyob hauv cov roj cholesterol). Tsis txhob muaj rog nqaij thiab ntses, cov hnyuv ntxwm muaj dej qab zib, lee, cov cheese muaj roj ntau, thiab feem ntau yog rog. Cov tshuaj tua kab npuas, khob cij, khob cij, jams, jams, jam, pickles, smoked, pickled thiab cov kaus poom zaub mov, cov txuj lom (kua txob, mustard, etc.) thiab cov nroj tsuag uas ua kom muaj kev xav tau, xws li, phais tuaj yeem ua rau cov khoom noj muaj mob, nrog rau cov kab mob rog, thaum nws muaj cov kab mob diuretic thiab txhawb nqa cov qoob loo ntawm cov ntsev), sorrel, thiab lwm yam. Yog tias kev rog nrog accompanies hypertension, ces cov nroj tsuag uas muaj magnesium ntsev (carrots, parsley, dill, aub sawv, Greek yim thiab oatmeal porridge).

Ib qho piv txwv ntawm ib hnub twg txog 800 kcal
Ib qho kev txheeb ze ntawm cov khoom noj uas muaj calorie diet ntawm 800 kcal yuav zoo li no:

• Kefir - 200 ml,
• Ntses thiab nqaij yog tsawg-rog - 100 grams,
• Qe - 1 daim,
• Ntuj yogurt - 100 grams,
• Butter - 10 g txhua txhua,
• Qaub cream - 10 grams,
• Carrots, peppers, txiv lws suav thiab lwm yam zaub - 200 grams,
• Qos yaj ywm - 100 grams,
• Qaub apples - 100 grams,
• Dej - 0,8-1,2 liter.
  

Ib qho piv txwv ntawm ib hnub twg txog 1200 kcal
Rau ib tug calorie noj haus ntawm 1200 kcal, niaj hnub txheej ntawm cov khoom yog dav:

• Kefir - 500 ml,
• Cov khoom ntses - 100 g,
• Nqaij muaj roj tsawg-nqaij nyuj - 200 grams,
• Qe ntawm nqaij qaib - 1 daim,
• Txiv hmab txiv ntoo (tshwj tsis yog grapes) - 300 g,
• Zaub - 200 g,
• Qos yaj ywm - 100 grams,
• Taum - 20 grams,
• Txiv hmab txiv ntoo qhuav - 20 g,
• Butter - 10 g txhua txhua,
• Ntsev - 2-3 grams,
• Dej - 0,5 - 1 liter.
  

Ib qho piv txwv ntawm ib hnub twg txog 1600 kcal

• Kefir los yog mis nyuj - 300 ml,
• Cov khoom ntses - 100 g,
• Nqaij nqaij nyug rog tsawg lossis nqaij qaib - 200 grams,
• Qe - 1 daim,
• Kua mis nyeem qaub - 100 grams,
• Cabbage - 300 grams,
• Qhov ntxiv zaub yog 200 g,
• Qos yaj ywm - 200 g,
• Txiv hmab txiv ntoo qhuav - 20 g,
• Butter - 20 g txhua,
• Dej - 1 liter.
  

Kev siv cov khoom noj uas tsis muaj calorie rau 800-1000 calories ib hnub twg ua rau poob phaus 1-1.5 kg ib lub lim tiam.

Nws yog tseem ceeb kom paub hais tias tom qab kev loj hlob thiab kev loj hlob ntawm lub cev, uas yog tom qab 22-25 xyoos, qhov kev siv ntawm metabolic kev pib pib txo maj. Qhov loj ntawm qhov poob qis no yog kwv yees li 7-8% txhua txhua 10 xyoo. Raws li, nrog lub hnub nyoog, tus qauv ntawm kev noj haus yuav tsum txo. Nco ntsoov qhov no ib txwm, ua koj cov khoom noj.

Yog tias qhov hnyav tshaj nrog cov kab mob plab, ces cov zaub nyoos yuav tsum tsis txhob noj los ntawm kev noj haus, uas muaj coarse, muaj zog fiber (piv txwv li, cov quav).

Raws li rau nqaij thiab nqaij qaib, lawv yuav tsum tau muab hau los yog siav hauv daim ntawv ntawm cutlets rau ib nkawm. Cij yog pom zoo dawb, tab sis tsis tshiab, tab sis ib thiab ob hnub qub.

Nws yog tsim nyog nco ntsoov tias kev siv cov khoom noj txom nyem ntev mus ua rau kev poob qis hauv kev poob phaus. Qhov no yog vim lub zog ntawm tus kabmob rau kev tsim kom muaj qhov tsis zoo ntawm lub zog (muaj tsawg dua hauv cov theem ntawm basal metabolism) thiab ib tus neeg muaj peev xwm rov qab tau dua. Yog li ntawd nws pom zoo kom siv tau cov hnub tsis muaj neeg tawm. Xws li zigzags nyob rau hauv kev noj haus muab tsim nyog so rau lub overexcited insulin apparatus ntawm pancreas. Txawm li cas los xij, tsis txhob cia siab rau kev noj zaub mov txo, koj kuj yuav tsum tau ua kom ib ce muaj zog thiab ua si. Nyob rau hauv ib qho nyuaj, qhov no yuav ua kom koj ib txwm poob phaus.