Qhov tsuas yog cov khoom noj thiab lub zog yog zaub mov. Thiab yog tias koj tus me nyuam tsis xav noj mov, muaj tsev kawm ntawv noj tshais (tej zaum lawv tsis nyob hauv koj lub tsev kawm ntawv txhua lub sijhawm) lossis txwv rau chips thiab chocolates, ces nws txoj kev loj hlob qeeb. Hauv qhov no, txhua tus niam yuav tsum xav txog kev npaj nws lub tsev kawm ntawv tshais nws tus kheej.
Yuav ua li cas npaj ib "khoom noj txom ncauj" rau ib tug me nyuam?
Muaj ob txoj cai yooj yim: hauv kev noj haus ntawm tsev kawm ntawv yuav tsum yog calcium thiab carbohydrates. Hauv kev xyaum, nws yog mis nyuj los yog cov khoom noj siv mis thiab ib qho nyuaj sandwich.
Cov khoom noj khoom haus yog ib qhov chaw muaj calcium.
Txhua tus paub hais tias kev noj zaub mov kom zoo thiab kev loj hlob ntawm tsev kawm ntawv, cov pob txha thiab cov hniav yuav tsum tau noj calcium. Tab sis tsis yog txhua leej txhua tus nco tias cov tshuaj calcium no kuj yuav tsum tau siv rau qhov kev tawm tsam ntawm paj hlwb impulses raws lub cev. Yog hais tias calcium uas tsis txaus, muaj kev ntxhov siab, kev tsiv siab, tus menyuam yuav pib muaj insomnia. Calcium yog ib qho sedative ntuj.
Qhov loj tshaj ntawm cov tshuaj calcium uas tsim nyog rau cov me nyuam txij 9 txog 18 xyoo. Cov cai niaj hnub yog 1300 hli (kwv yees li 4 cov khoom noj khoom haus ib hnub). Ib qho kev pab yog 2 tsom iav ntawm mis los yog yogurt, 2 pieces ntawm cheese los yog 150 g ntawm tsev cheese.
Tsis txhob hloov cov kua mis nrog chocolate, curd - qab zib, curdled loj. Calcium thiab qab zib yog incompatible! Yuav cov khoom noj mis nyuj rau me nyuam noj nrog xwb natural saj.
Ib tug nyuaj Sandwich yog ib qhov chaw ntawm carbohydrates.
Me ntsis dietology: carbohydrates yog complex thiab yooj yim. Thawj pab pawg xws li cereals, flour products, legumes. Yooj yim carbohydrates muaj suab thaj thiab zib ntab.
Qhov kawg ntawm cov khoom txiav tawm ntawm carbohydrates yog piam thaj - tsuas yog qhov khoom noj khoom haus rau lub hlwb. Thaum lub caij ua haujlwm hauv lub hlwb hlwb lub hlwb siv ntau npaum li cov suab thaj, thiab yog tias nws tsis txaus, lub cev tau txais lub teeb liab: nws yuav tsum noj. Thiab thawj qhov khoom uas tus txiv neej xav tau yog khoom qab zib, vim hais tias cov suab thaj hauv lawv hais txog kev yooj yim carbohydrates, thiab yog li ntawd sai sai decays rau qhov tsim nyog qabzib. Vim li no, ib lub tsev kawm ntawv muaj kev txaus siab rau cov khoom qab zib, rau chocolates thiab waffles, uas yog yooj yim mus yuav khoom nyob ze tsev kawm ntawv.
Lawm, tsis muaj dab tsi ntau tau haus qab zib. Txog txhua yam teeb meem ntawm kev sib tw, kev rog thiab ntshav qab zib tau hnov los ntawm txhua tus neeg. Yog li, cov hauj lwm ntawm cov niam txiv yog los npaj cov pluas tshais uas muaj cov kab ntau yam carbohydrates kom ntau li ntau tau (lawv yog absorbed qeeb qeeb thiab nourish lub hlwb nrog cov piam thaj ntev dua).
"Mov ci yog lub taub hau rau txhua yam". Qhov paj lug no muaj feem xyuam rau cov tsev kawm ntawv noj sus. Nws yog nyob rau hauv cov qhob cij uas muaj ntau npaum li cas ntawm cov kab carbohydrates "rau snacking", thiab nws yog qhov zoo uas yuav tau xaiv qhob cij los ntawm whole grains: nws muaj ntau cov vitamins thiab minerals.
Qhov nyiaj ntawm lub khob cij tseem ceeb heev: qhov feem ntawm cov khoom noj yog 2 daim, yog li ntawd ib lub sandwich yog preferable mus rau ib tug Sandwich.
Daim filling tsis yog qhov tseem ceeb: koj tuaj yeem siv cov pates, zaub nyoos, cov cheese, zaub, thiab lwm yam. Nws tsis haum raws li ib qho kev sau ntawm cov hnyuv ntxwm, muaj ntau ntau rog, ntsev thiab txhuam hniav hauv nws, uas yog ib qho rau tus neeg laus, tsis hais txog kev loj hlob ntawm lub tsev kawm ntawv.
Yog li, hauv cov khoom noj uas menyuam yaus yuav tsum yog calcium thiab carbohydrates, yog li ntawd, txoj kev noj haus zoo rau cov menyuam kawm ntawv yog ib lub hnab ntawm cov kua mis los yog yogurt thiab lub khob cij. Qhov "khoom noj txom ncauj" no yuav tuaj yeem hais lus rau txhua tus me nyuam, thiab cov niam txiv yuav tsis siv zog ua noj ua haus, thiab raug nqi yuav tsis cuam tshuam rau tsev neeg pob nyiaj.
Elena Romanova , tshwj xeeb yog rau qhov chaw