Hais txog cov kev pab ntawm kev noj tshais.
Qhov nruab nrab hmo pw ntawm ib tug neeg yog 8 xuab moos. Lub sijhawm no lub cev tsis tau txais dej thiab khoom noj. Thaum lub sij hawm no tus neeg muaj lub sij hawm kom tau tshaib plab, thiab yav sawv ntxov hauv lub cev yuav tsum ntxiv "zog cia". Yuav kom ua tiav qhov Tshuag thiab nce zog rau tag nrho hnub, koj tuaj yeem ua tsis tau noj tshais. Abstinence los ntawm cov zaub mov tuaj yeem ua rau txo qis ntawm cov ntshav qab zib. Cov kws tshawb fawb tau ua pov thawj tias kev tsis kam noj tshais ua rau yus lub siab tsis zoo, ua tib zoo saib xyuas thiab kev cob qhia. Kev noj tshais ua rau muaj qhov nce nyob rau theem ntawm cov ntshav qab zib hauv cov ntshav thiab qhov kho kom rov qab ntawm cov metabolism, uas yog cuam tshuam tom qab hmo ntuj.
Kom tsis txhob muaj kev hloov hauv cov ntshav qab zib ntau ntau yuav pab ua kom tau cov zaub mov zoo noj tshais. Qhov zoo ntawm kev noj tshais kom zoo:
- Pluas tshais yuav pab kom lub cev muaj zog nrog cov khoom noj uas xav tau los pib lub hnub nyuaj;
- Ib qho noj tshais txhua hnub yuav pab kom muaj kev noj qab nyob zoo hauv lub cev;
- Noj tshais txhua hnub ua rau kev noj haus ntawm kev qab los noj mov, uas tso cai rau koj ua tsis tau cov khoom noj txom ncauj;
- Ib qho kev noj tshais noj qab haus huv ua rau kev noj qab haus huv ua rau kom muaj kabmob noj ntau dhau hnub;
- Noj tshais txhua hnub, koj yuav txo qhov kev pheej hmoo ntawm cov kab mob plawv, zoo li qhov tshwm sim ntawm ntshav qab zib 2 degrees;
- Pluas tshais yuav pab tswj cov keeb kwm hormonal thiab ntshav qab zib;
- Tshais tshem tawm tsis tsaug zog thiab qaug zog thaum sawv ntxov;
- Pluas tshais yuav pab txhim kho concentration thiab stimulates lub hlwb, uas loj heev ua rau lub hlwb kev ua ub no;
- Ua tsaug rau pluas tshais, koj tuaj yeem ua rau poob ceeb thawj thiab tswj kom muaj kev noj qab nyob zoo;
- Kev tshais noj haus zoo tuaj yeem tsim kev kub ntxhov;
- Kuj tau txais txiaj ntsig ntawm tshais noj qab haus huv yog qhov zoo thiab kev noj qab haus huv ntawm ib tug neeg zoo heev.
Noj tshais zoo li cas?
Nws yog tsim nyog sau cia tias cov khoom noj siv rau kev noj tshais, nyob ntawm seb qhov kev zoo thiab qhov xav li cas, thiab lub luag haujlwm thiab kev xav. Yog li, txoj kev noj tshais hauv tsev yuav tsum tau hloov. Txhua cov khoom muaj qee yam ntawm cov vitamins thiab cov as-ham. Kev sib xyaw ua ke ntawm ntau yam khoom yog qhov tseem ceeb rau kev noj zaub mov muaj kuab. Nws yog qhov tsim nyog los tshem tawm ntawm cov zaub mov noj tshais zaub mov kib, nws yog zoo dua los hloov nws cov khoom ua si hauv cov hniav nyiaj hniav kub.
Thaum noj tshais, tus poj niam lub cev siv ntau lub calorie, tab sis qhov no tsis muaj kev cuam tshuam rau qhov hnyav nce. Rau pluas tshais, koj yuav tsum noj tej khoom noj uas muaj calcium, iron thiab B vitamins.
Nws tsis yog tsim nyog yuav tau siv cov khoom noj tau npaj txhij ua los ntawm cov khoom ua tiav, nws zoo dua rau cov khoom noj tshiab. Piv txwv, cov khoom noj khoom haus pom zoo noj porridge rau pluas tshais. Nws tau pom tias cov poj niam uas pib lawv cov hnub nrog cov cereal muaj ntau ntau dua cov neeg uas xav tau qhaub cij, qe los yog nqaij rau pluas tshais. Tag nrho cov cereal, tshwj xeeb tshaj yog oatmeal, yog nplua nuj nyob rau hauv fiber. Kashi, siav nrog cov mis nyuj skim, txo cov kev pheej hmoo ntawm cov kab mob plawv, zoo li ntshav qab zib thiab mob stroke. Los ntawm sim ntau yam kev sib txuas ntawm cov khoom, koj yuav muaj peev xwm los txiav txim xyuas ib qho kev noj qab haus huv thiab noj tshais noj qab haus huv rau koj.
Cov khoom nram qab no yuav tsum muaj nyob rau hauv daim ntawv qhia zaub mov hauv tsev noj tshais:
- Cereals los ntawm whole grains, uas yog nplua nuj nyob hauv ntau cov vitamins thiab minerals;
- Cov txiv hmab txiv ntoo tshiab thiab zaub, uas muaj ntau cov vitamins, minerals thiab phytochemicals;
- Qab zib, zoo li porridge qab zib, yuav tsum tsis txhob siv;
- Nws yog tsim nyog los muab cov pastries thiab dej qab zib.
Tus nqi ntawm calorie ntau npaum li cas cuam tshuam lub hnub nyoog, tub los ntxhais thiab hom kev ua tib neeg. 1100 -1200 calories yog qhov tsawg kawg nkaus txhua hnub calorie. Yog tias koj txo qis theem no mus rau 1000 calories, ces koj lub cev yuav tsis tau cov khoom tsim nyog: calcium, iron, vitamins thiab minerals. Kev siv rau tshais ntawm cov khoom muaj protein thiab fiber, yuav cia koj yooj yim ua yam tsis muaj khoom txom ncauj kom txog thaum noj su lossis ua ntej noj hmo. Tsis pub noj tshais, koj tsis pub koj lub cev ntawm ntau cov khoom tsim nyog: potassium, calcium, magnesium, fiber ntau thiab folic acid.
Unsweetened whole porridge porridge yuav pab tswj koj qhov hnyav li qub. Varya porridge rau kua txiv hmab txiv ntoo los yog kua mis, ntxiv cov txiv hmab txiv ntoo tshiab ntxiv, koj noj kom muaj cov vitamins thiab minerals hauv lub cev. Nws yog ntshaw kom hloov porridges. Buckwheat, oatmeal thiab mov porridge yog tsim nyog yuav tau pib lub hnub, raws li lawv muaj peev xwm nyob rau hauv carbohydrates.
Ib lub ncuav nrog butter thiab cheese, zoo li ib lub qab rog nrog butter thiab ib daim ntawm lws suav yog ib qho noj tshais zoo heev. Ntau haiv neeg tuaj yeem nqa khob cij los ntawm whole grains nrog margarine. Nco ntsoov tias pates muaj cov roj saturated, ces lawv yuav tsum muab pov tseg.
Nws yog qhov yuav tsum tau muaj nyob rau hauv cov zaub mov citrus txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo los ntawm lawv. Cov khoom no yog cov nplua nuj nyob hauv vitamin C, nrog rau lwm yam khoom siv. Nws yuav tsum tau sau tseg tias txiv hmab txiv ntoo yuav tsum tau noj txhua hnub, tsawg kawg yog peb zaug.
Qe yog qhov zoo ntawm cov protein, thaum lawv muaj calorie tsawg. Rau pluas tshais nws yog zoo dua mus noj boiled qe, scrambled qe, scrambled qe thiab poached qe. Cov khoom no muaj kev ua kom tsis muaj roj (cholesterol) - 213 mg.