Cov feem ntau muaj calorie tshuaj uas nkag peb lub cev nrog zaub mov yog cov rog. Thaum plab zom nrog ib lub zom zom hauv cov khoom noj khoom haus (roj thiab carbon dioxide), kwv yees li 9 kilocalories ntawm lub zog raug tso tawm. Rau cov khoom noj uas muaj roj ntau ntau, nrog rau txhua cov nqaij rog thiab ntses, rog, butter thiab zaub roj.
Cov ntsiab lus caloric ntawm carbohydrates yog ib nrab ntawm cov calorie ntau ntau los ntawm roj thiab yog kwv yees li 4 kilocalories ib tus qauv ntawm cov tshuaj. Ntau cov carbohydrates muaj nyob rau hauv ntau hom mov ci, pasta, ntau yam cereals (oat, buckwheat, nplej, thiab lwm yam), confectionery. Koj kuj yuav tsum paub tias ib puas qab qab yog suab ib yam ntshiab carbohydrate, thiab cov ntsiab lus ntawm ib puas grams ntawm cov khoom no yog ze li ntawm 400 kilocalories.
Cov ntsiab lus ntawm cov roj ntsha yog kwv yees li sib npaug ntawm cov ntsiab lus calorie ntawm cov carbohydrates, uas yog, thaum ib lub paj hlwb muaj kev sib faib hauv cov hnyuv, txog 4 kilocalories yuav raug tso tawm. Cov khoom muaj protein ntau yog cov nqaij ntshiv thiab ntses, tsev cheese, mis nyuj, kefir, cheese, qe, caviar, taum, peas, taum.
Yuav ua li cas peb yuav siv nyob rau hauv peb lub neej txhua hnub cov lus qhia ntawm caloric ntsiab lus ntawm proteins, cov rog los yog carbohydrates? Cov ntaub ntawv no yog ib qho tseem ceeb rau cov neeg uas xav kom sai sai tshem tawm ntau tshaj qhov hnyav ntawm lub cev. Qhov tseeb yog tias calorie ntsiab lus ntawm cov tais diav (thiab yog li tag nrho cov khoom noj) muaj feem ntau cov nyhuv ntawm peb qhov hnyav. Yog hais tias muaj ib hnub peb tau txais cov proteins, nqaijrog thiab carbohydrates, uas nyob rau hauv qhov ntau ntawm cov calories ntau tshaj qhov pom ntawm lub zog ntawm kev noj haus, ces ntau calories yuav inevitably muab raws li fatty deposits. Raws li ib tug consequence - cov tsos ntawm ntau lub cev hnyav, flabby lub cev, lub disappearance ntawm kev txaus siab los ntawm qhov opposite pw ...
Yog li, koj yuav tsum ua li cas rau hauv qhov xwm txheej no? Ua ntej tshaj, koj yuav tsum txiav txim siab txog qib ntawm caloric kom tsawg koj xav tau. Qhov ntsuas no yuav nyob ntawm seb muaj ntau yam dab tsi: koj lub hnub nyoog, lub cev hnyav npaum li cas, tus yam ntxwv ntawm kev ua dej num, qib kev ua hauv koj lub sijhawm. Qhov kev xaiv zoo tshaj plaws yog, tau kawg, kom tau txais tswv yim los ntawm ib tug kws kho mob tshwj xeeb (tus neeg noj zaub mov). Nws ntseeg tias caloric cov ntsiab lus ntawm cov proteins, nqaijrog thiab carbohydrates hauv cov ntawv qhia txhua hnub ntawm tus neeg laus hauv tus nqi yuav tsum kwv yees li 3000 kilocalories (tab sis, dua, qhov no yog qhov qhia tau ncaj qha).
Yog tias koj txaus siab rau koj qhov hnyav tamsim no, ces koj tsuas yog xyuas kom paub tseeb tias koj cov pa roj carbon tsawg tsis tau tshaj li daim duab no. Hauv qhov no, tag nrho cov calorie ntau ntau uas yuav raug tso tawm hauv koj lub cev vim yog cov kua nqaij ntawm cov nqaijrog, cov rog thiab carbohydrates ntawm cov khoom noj, yuav muab tag nrho los muab cov kev mob muaj sia. Thiab cov khoom seem fatty tshaj ntawd yuav tsis pom qhov twg los siv.
Tab sis yog tias koj twb muaj qee lub cev ntau tshaj qhov hnyav thiab yog li ntawd xav poob phaus me ntsis, koj tuaj yeem ua kom me ntsis txo cov ntsiab lus ntawm cov khoom noj, i.e. ua rau nws tsis sib npaug rau 3000 kilocalories, tab sis, hais, 2900. Hauv qhov no, thiaj li ua kom tsis muaj 100 calorie ntau ntau, peb lub cev yuav raug muab faib me me ntawm cov rog uas muaj nyob hauv nws txhua hnub, thiab qhov loj ntawm koj lub cev yuav maj mam txo.
Tab sis nco ntsoov hais tias tsis muaj ib txoj cai yuav tsum tsis txhob txo cov ntsiab lus ntawm cov khoom noj uas txo cov protein ntau hauv nws (lawv yuav tsum tau txais yam tsawg 90-100 grams tauj ib hnub). Tab sis cov roj carbohydrates thiab cov rog tau noj yuav txo tau me ntsis yam tsis muaj kev txhawj txog koj kev noj qab haus huv (txawm hais tias koj yuav tsum tsis txhob cais tawm ntawm cov khoom noj).
Yog li, paub cov lus qhia txog cov ntsiab lus caloric ntawm lub ntsiab ntawm cov khoom noj khoom haus, xws li cov nqaijrog, cov rog thiab carbohydrates, koj muaj peev xwm tsim npaj koj cov khoom noj thiab ua tiav lub xeev ntawm koj lub cev.