Ntau tus poj niam yuav muaj ib daim duab zoo nkauj thiab muaj kev noj qab haus huv zoo. Qhov zoo tshaj plaws rau qhov kev ua kom haum no haum. Yuav kom tau tshaj tawm ntawm cov haujlwm no, koj yuav tsum tsis txhob tsuas xyaum ua ntu zus, tab sis kuj ua raws li kev noj haus. Kev noj haus thaum xyaum tu cev yog qhov tsim nyog, vim hais tias nyob rau hauv nws tsis, tag nrho koj cov kev siv zog tsuas yog "txo kom tsis muaj dab tsi."
Cov zaub mov uas tsim nyog rau kev noj haus
Noj cov zaub mov hauv kev ua si yuav tsum muaj cov khoom tsim nyog, uas muaj cov khoom siv. Tsis tas li ntawd, thaum xyaum ua kom tau zoo, nws yuav tsum raug pom ntawm lub sij hawm sib txawv.
Hauv kev noj haus ntawm ib tus neeg uas tau koom nrog kev qoj ib ce, muaj qee yam ntawm cov khoom yuav tsum muaj nrog. Nyob ntawm seb cov neeg siv txoj kev ua neej coj li cas, hauv qee qhov tshuaj lub cev xav tau ntau dua, tab sis nyob rau hauv lwm cov kev xav tau tsawg dua. Txhua hnub ntawm cov calorie ntau ntau yuav tsum yog los ntawm 1500 rau 1700 kcal. Lub ntsiab ntawm cov khoom, uas tsuas tsim nyog rau lub cev thaum ua lub cev muaj protein ntau, fiber, carbohydrates.
Rau cov khoom uas muaj nplua nuj nyob hauv cov nqaij muaj xws li: nqaij qaib (dua li cov nqaij dawb), qaib cov txwv, qe. Tseem ceeb heev yog khoom noj siv mis - tsev cheese, yogurt, mis nyuj haus. Nqaij rau lub cev muaj zog loj yog tsim nyog rau lub cev (nqaij nyug, yaj, nqaij npuas). Tseem yog ib yam ntawm cov khoom tseem ceeb yog cov ntses.
Lawv yog cov nplua nuj nyob rau hauv cellulose, cabbage (broccoli, coloured, Brussels). Thiab kuj carrots, beets, taub dag, zucchini, eggplant. Noj ntau dua txiv hmab txiv ntoo thiab berries, vim hais tias lawv muaj ib tug nplua nuj npaum li cas ntawm cov vitamins. Ceev yog cov tseem ceeb, tshwj xeeb yog pistachios, lentils, cereals.
Hauv kev txiav txim rau lub cev kom muaj nqi txaus rau ntawm carbohydrates, suav nrog koj cov khoom noj khoom haus, pasta, buckwheat, oatmeal, hau qos yaj ywm. Thiab tseem lean on bananas, raisins, citrus. Cij mov thiab loaf hloov nrog qhob cij ntawm coarse sib tsoo. Cov khoom yuav muaj xws li txawv, tiam sis feem ntau tseem ceeb - tsis txhob overeat. Tsis txhob siv cov khoom ua tiav, cov khoom noj, khoom qab zib, cov zaub mov rog.
Yuav ua li cas npaj ib qho kev noj haus thaum xyaum ua kom zoo
Kev noj haus yuav tsum raug pom thaum xyaum ua raws li kev ua raws li nram no. Sib faib tag nrho cov khoom noj rau tsib receptions. Tsis txhob overeat txhua. Noj ntau dua, tab sis npaj cov khoom me me. Ua ntej kev cob qhia, rau ib teev thiab ib nrab, koj yuav tsum noj. Lub plab yog tsis pom zoo rau kev qoj ib ce, vim lub cev yuav kos lub zog tsim nyog los ntawm nws cov kev pab. Nrog rau qhov no, kev ua hauj lwm muaj peev xwm txo, txawm tias muaj kev tshaib plab syncope. Ua ntej kev cob qhia, koj tuaj yeem noj zaub mov uas yuav muaj sij hawm zom zom (kua zaub, zaub xam lav, me ntsis porridge, tsev cheese). Yog tias koj tabtom ua lub dag zog thiaj li tsim cov nqaij pob txha, ces ua ntej txoj kev kawm, noj ib co txiv ntoo. Tsis tas li ntawd, ua ntej kev sib ntsib, nws zoo rau haus dej tshuaj yej los yog kas fes - qhov no yuav pab kom hlawv ntau rog thaum kawm. Tib lub sij hawm, tsawg dua amino acids thiab qabzib yuav hlawv, qaug zog yuav muaj tsawg, lub taub hau yuav "meej".
Thaum lub caij ua exercise, koj yuav tsum siv ntau lub hauv dej, vim hais tias lub cev poob nws hauv qhov ntau loj. Cov kua no yuav tsum tau noj yam tsis zoo ntawm qhov tseeb tias tsis muaj kev nqhis dej. Nrog kev kawm intensive, kev ua haujlwm ntawm ntau tus neeg txais kev pabcuam qeeb qeeb, nrog rau cov uas muaj feem xyuam rau "xav nqhis dej". Yog li ntawd, lub cev tsis muaj dej huv, thiab tsis nqhis dej. Lub cev qhuav yog: qhov ncauj qhuav, daim di ncauj qhuav, nqhis dej, qaug zog, kiv taub hau, tsis qab los noj mov. Kev haus dej haus cawv yog ib qho tsim nyog thaum lub sij hawm kawm. Cov dej cawv haus tau zoo tshaj plaws.
Tom qab cov chav kawm rau ib nrab ib teev koj yuav tsum tsis txhob noj cov zaub mov. Tom qab ntawd koj tuaj yeem noj ob peb khoom noj uas tsis muaj roj, vim cov khoom noj uas siv rau lub sijhawm no yuav ua rau rov qab los ntawm cov nqaij pob txha. Tsis tas li ntawm ob xuab moos, nws tsis pom zoo kom noj cov khoom noj uas muaj caffeine (chocolate, cocoa, coffee). Thaum noj hmo, nws yog ib qho tsim nyog kom haus cov khoom noj protein (peas, taum, buckwheat, nqaij, ntses). Lub hauv paus ntsiab lus tseem ceeb ntawm kev noj haus hauv kev lag luam xws li kev ua si yog tsis pub overeat. Nrog rau cov chav kawm thiab cov khoom noj kom zoo, qhov txiaj ntsim yuav yog qhov zoo tshaj plaws.