Ib qho zoo, noj tshais pluas tshais yuav pab koj poob phaus
Nws tsis yog daim card rau leej twg noj tshais yog ib qho tseem ceeb noj. Endocrinologists tau tuaj yeem ua pov thawj tias qhov kev noj tshais ntawm kev noj qab haus huv tsis yog lub zog xwb thiab mob siab, tab sis kuj pab poob phaus. Raws li cov ntsiab lus ntawm kev tshawb fawb, cov poj niam uas noj ib nrab ntawm lawv cov calorie txhua hnub ntawm qhov noj tshais poob ceeb thawj. Paub tias cov phaus uas poob lawm rov qab tsis tuaj rau cov neeg uas xav tau kev noj qab haus huv.
Cov kev tshawb fawb uas tau ua hauv San Francisco tau qhia tias cov poj niam uas tau noj su ceev, poob txog 12% ntawm lawv qhov nyhav, thiab cov neeg nyiam kev noj tshais tsuas tshuav 4,5% ntawm lawv qhov nyhav.
Qhov mob rau pluas tshais yuav tsum yog qhov no, tshais yuav tsum noj 30 thiab 40% ntawm cov khoom noj txhua hnub, thiab lwm qhov, noj tshais yuav tsum ceev. Txawm tias koj tseem maj maj, tseem tshuav koj pluas tshais ntev li kaum feeb. Raws li cov neeg mob nutritionists: ua ntej peb noj, qhov sai nyob rau hauv peb lub cev pib txheej txheem ntawm metabolism, uas yuav pab kom poob phaus sai dua. Yog tias lub cev tsis tau txais khoom noj sawv ntxov ntxov, nws pib ua kom cov nroj tsuag thiab tuaj yeem tsuaj nqaij. Peb yuav tsim ntau ntau hom kev noj qab haus huv thiab noj qab nyob zoo noj qab haus huv.
Muesli
Nyob rau hauv txhua lub khw koj tuaj yeem yuav npaj txhij-ntse, tab sis nws yuav pab tau ntau dua thiab cua kom lawv noj koj tus kheej. Yuav ua li cas lawv noj? Thiab txhua yam yog yooj yim heev. Nyob rau hauv lub caij ntuj sov, koj muaj peev xwm ntxiv ntau li txiv hmab txiv ntoo li sai tau mus rau oatmeal li niaj zaus: cherries, raspberries, strawberries. Tom qab ntawd rau kaum nas this peb yuav muab cov ntaub so ntsaws nrog dej los yog cov mis nyuj sov, koj tuaj yeem ntxiv txiv ntseej, zib ntab, txiv mab txiv ntoo los yog txiv mab txiv ntoo. Cov khoom siv no zoo heev rau peb cov rau tes, plaub hau, thiab tawv nqaij. Lub oatmeal muaj cov vitamins ntawm pab pawg B, lub luag hauj lwm rau kev loj hlob ntawm cov rau tes, plaub hau thiab tawv nqaij.
Lub teeb nyias
Nws yog vitamin nqi ntawm kev xav thiab vivacity. Nws muaj peev xwm ua tau siav sai heev. Siv cov qej, txiv lws suav thiab txiav lawv, ces ntxiv qaub cream thiab zaub. Muab peb cov zaub xam lav zoo heev saj, peb muaj peev xwm ntxiv grated cheese rau nws.
Nws muaj lwm txoj kev xaiv ua lub teeb nyias, siv cov khoom xyaw nram qab no, uas yog sorrel thiab radish. Yuav pib nrog, cia peb txiav cov radish thiab sorrel, tom qab ntawd ntxiv hlais qai qe, puv peb cov zaub xam lav nrog butter los yog qaub cream, nphoo nrog zaub rau kev zoo nkauj nyob rau sab saum toj.
Txiv hmab txiv ntoo
Rau noj tshais, txhua yam yog "fruity", nws muaj peev xwm pom nyob rau hauv lub tub yees - cov txiv hmab txiv ntoo hauv qab zib, los yog tshiab txiv hmab txiv ntoo, juices, berries. Sib tov lub slices apricots, strawberries, kiwi, bananas, ntxiv ib me ntsis txiv kab ntxwv los yog txiv qaub kua txiv. Cov neeg uas nyiam qab zib, ua tau, es tsis txhob txiv hmab txiv ntoo, ntxiv whipped cream.
Tsev Khaub Ncaws
Calcium, uas yog nyob rau hauv curd, muaj ib tug zoo zoo rau kev ua hauj lwm ntawm tag nrho cov paj hlwb. Muab mis cheese nrog zib ntab, qaub cream thiab txiv hmab txiv ntoo thiab dessert npaj. Koj tuaj yeem siv tsev cheese ua thawj lub tais - peb ntxiv tsev cheese rau zaub xam lav los yog koj noj tau nrog butter thiab zaub ntsuab.
Yoghurt
Qaub-cov kua mis yog nplua nuj nyob rau hauv cov nqaijrog thiab calcium. Tab sis lawv yuav tsum tau noj tsawg tshaj li ib daim ntawv qhia tag nrho. Koj tuaj yeem npaj cov kua mis nyeem qaub, rau qhov no peb siv yogurt lossis ryazhenka, peb ntxiv cov cereals thiab txiav cov txiv hmab txiv ntoo.
Kashi
Koj tsis nyiam semolina porridge? Peb paub tseeb tias qhov kev xaiv no yuav yog rau koj tus nyiam, vim tias qhov no peb sov ib lim kua txiv, ntxiv 2 tablespoons roj, ib nrab ib khob manga, 3 tablespoons qab zib, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Thiab noj qab haus huv thiab qab porridge yog npaj txhij. Rau cov neeg uas nyiam porridge, boil nplej, muab ib co porridge rau hauv lub phaj, muab cov txiv pos nphuab, txiv pos, qoob rau saum, ces muab lwm txheej mov, muab mov nplej rau mov thiab mov dua. Rau cov neeg uas xav poob phaus, txhuv nplej yuav tsum tau noj yam tsis muaj suab thaj. Cov ntsej muag zoo li no yuav ua rau koj tsuas yog ib qho txaus siab xwb, pab kom poob ceeb thawj thiab ntxuav koj lub cev ntawm co toxins, yuav ua rau koj muaj zog thiab txaus nyiam dua.
Qhaub cij
Thaum koj noj mov rau pluas tshais, ces koj noj mov heev. Tsis tas li ntawd, lub khob cij tseem yog nplua nuj nyob rau hauv carbohydrates, uas yog lub hauv paus ntawm lub zog rau peb lub cev. Tsis zoo lub caij ntuj sov Sandwich - on ib daim ntawm qhob cij peb yuav tsum muab tso rau hauv ntaub lwg, zaub mov thiab qe. Rau qhaub cij nrog zaub, cia siv nyias, radish, txiv lws suav, cucumbers. Yog tias koj tsis xav kom tau vinaigrette, tsis txhob siv ntau dua li peb lossis plaub khoom xyaw rau hauv ib qho khoom noj.
Toasts
Cov nqaij yuav tsum tau ci rau hauv ib lub lauj kaub tais diav los yog ntawm lub toaster. Thiab cov khoom xyaw yuav ua tau tib yam li rau cov qhaub cij.
Omelette
Tej zaum qhov scrambled qe suab dhau banal, tab sis tus omelette yog nthuav. Yuav pib nrog, koj yuav tsum tau ntxiv cov zaub ntsuab, txiv lws suav thiab grated cheese. Tom qab ntawd koj yuav tsum tau qe nrog cov mis nyuj, ntxiv me ntsis cheese, txiav txiv lws suav, thiab ces fry nyob rau hauv lub hau kaw rau tsawg kub. Ua ntej koj ua hauj lwm rau ntawm lub rooj, sprinkle lub finely tws zaub.
Tam sim no peb paub tias qhov kev noj pluag tshais yog qhov kev cog lus ntawm kev noj qab haus huv thiab kev tswj lub cev. Xws li cov tais diav uas npaj tau sai sai thiab yooj yim, tab sis cov txiaj ntsig yuav yog ib qho zoo kawg nkaus. Tag nrho tsev neeg yuav hais ua tsaug ntau ntau rau noj tshais thiab noj qab nyob zoo, uas yuav yog qhov kev cog lus ntawm kev tuav pov hwm thiab kev tswj lub cev.
Muaj ib lub qab plab zoo rau koj.