Dab tsi pab tau?
Complex carbohydrates. Lawv yog cov cereal. Kev pub niam mis ua rau tsis muaj suab thaj nyob rau hauv leej niam cov ntshav, yog li nws yuav tsum haus kom txaus carbohydrates ib hnub. Yog tias thaum lub caij pub niam mis txhua 2-3 xuab moos los noj zaub mov muaj plua plav hauv cov carbohydrates - qhov no yuav pab kom cov ntshav qab zib tsawg zuj zus thiab tswj kev tshaib kev nqhis. Nruab nrab ntawm cov khoom noj haus yog txais ntawm cov suab thaj yooj yooj yim hauv daim ntawv ntawm jam, zib mu, cov roj tsawg uas muaj cov roj thiab cov txiv hmab txiv ntoo tshiab. Ceev faj nrog citrus xwb - lawv tuaj yeem ua rau tsis haum rau tus menyuam.
Cov kua. Haus yam tsawg 8 khob dej ntawm ib hnub. Tshwj xeeb yog tom qab pub, koj yuav tsum haus tsawg kawg yog ib khob. Cov kua yog ib qho ntawm cov tseem ceeb tshaj plaws uas txiav txim siab seb cov mis nyuj npaum li cas. Txwv kev noj cov kua txiv hmab txiv ntoo thiab cov dej qab ntsev, kas fes thiab cawv.
Calcium. Nov yog "khoom siv" rau cov pob txha thiab cov hniav ntawm koj tus menyuam. Nco ntsoov noj cov zaub mov muaj plab ntses nyob hauv calcium, vim nws tau ntxuav tawm ntawm leej niam lub cev thaum lub sijhawm pub mis. Haus yam tsawg kawg yog 600 ml. tshiab mis nyuj rau ib hnub twg.
Protein. Tsis txhob ntshai tshaj qhov siv cov khoom noj muaj protein ntau. Koj yuav tsum haus tsawg kawg 30-60 grams nqaij txhua hnub. Cov protein kuj yog nplua nuj nyob rau hauv nqaij qaib, ntses, taum, cheese thiab qe. Nws yog nyuab nyuab loj hlob roj ntawm cov khoom noj protein. Tab sis yuav muaj ntau yam kev pab - rau koj thiab koj tus menyuam.
Zinc. Vim tias noj, lub cev poob nws cov zinc reserves, li ntawd, nws yog ib qho tsim nyog los ntsuas kev ntsuas kom rov zoo dua qub zinc.
Hlau. Yuav tsum noj raws li cov khoom noj khoom haus additives. Hlau tseem nplua nuj nyob rau hauv cereals - buckwheat yog thawj coj ntawm lawv. Hlau hauv lub cev yuav tsum txaus, txwv tsis pub koj muaj ntshav siab. Nws tuaj yeem ua tau phem heev.
Ntuj fatty acids. Lawv yog cov tseem ceeb rau txoj kev loj hlob ntawm lub hlwb thiab lub zeem muag ntawm tus menyuam. Lub hauv paus ntawm cov acids yog ntses, hom qoob mog thiab cov noob nplej.
Dab tsi yog teeb meem?
Rog. Cov roj ntau ntau yuav ua rau cov calorie ntau ntau thiab tsis muaj kev cuam tshuam rau kev txhim kho kev noj qab haus huv hauv lub cev. Thaum noj tshuaj thaum pub niam mis nws yuav nyuaj heev los ua raws li qhov hnyav. Kev noj cov zaub mov rog ua rau qhov hauj lwm no tsis txaus.
Cawv. Nws yuav tsum tshem tawm tag nrho. Cawv yuav kis tau mus rau ib tug menyuam los ntawm niam mis thiab, yog li ntawd, nws noj yuav tsum tsis ua haujlwm. Qhov no kuj ua rau lub cev qhuav dej thiab txo cov kua mis. Ntxiv rau, kev haus cawv muaj peev xwm muaj teebmeem rau tus menyuam. Yog tias leej niam raug yuam kom noj cov tshuaj muaj cawv, nws tu nws yuav tsum tsawg. Noj cov tshuaj noj yuav tsum tsuas pub tom qab pub mis, kom muaj peev xwm tshem tau dej cawv los ntawm lub cev kom txog thaum yug tom ntej.
Piv txwv ntawm kev faib khoom noj ib hnub
Noj tshais: 1-2 khob dej oatmeal nrog mis nyuj skimmed, 1-2 khob cereal fibers los yog 3-4 nplais cij nrog zib ntab los yog jam, hau qaub los yog 1 daim ntawm cheese, txiv hmab txiv ntoo tshiab los yog 1 khob txiv hmab txiv ntoo nyias, 1-2 khob dej.
Noj tshais ob: 1 daim ncuav mog qab zib nrog cov mis nyuj skimmed, 1 khob mis nyuj, 1-2 khob dej.
Noj su: 2-4 nplais ntawm qhob cij, 1 pob avocado, 2 daim hlab roj tsawg, ib feem ntawm cov zaub nyias zaub, txiv hmab txiv ntoo tshiab xaiv los ntawm, 1-2 tsom iav dej.
Pluas su: npuab nrog txiv laum huab xeeb thiab celery, 1-2 tsom iav dej.
Pluas Noj: 90-150 g ntawm ntshiv liab nqaij, nqaij qaib los yog nqaij saj nrog cov txuj lom (los yog 180-300 grams ntses), qe qe nrog cov nqaij npua thiab cheese, qos yaj ywm stewed los yog 1 khob cov mov nplej los yog pasta, cov zaub tshiab los yog stewed zaub, txiv hmab txiv ntoo lossis txiv hmab txiv ntoo tshiab , 1-2 tsom iav dej.
Lig supper: 1-2 slices ntawm qhob cij nrog jam los sis zib mu, 1 khob me me ntawm mis nyuj los yog yogurt.
Qhov no tseem ceeb heev!
1. Noj cov zaub mov txaus thiab cov hnoos qoob loo ntawm lub cev txhua hnub.
2. Haus dej ua ntej thiab thaum noj mov.
3. Haus yam tsawg kawg yog 600 ml. cov mis nyuj txhua txhua hnub.
4. Yam tsawg kawg ob zaug ib hnub, noj cov khoom noj muaj protein ntau.