Yog tias koj xav kom tshem ntawm cov phaus ntxiv, koj paub - kom poob phaus, nws tau pom zoo kom noj. Feem ntau cov tseem ceeb, qhov kev txiav txim siab qhov hnyav, thiab qhov no yog qhov metabolism. Cov metabolism yog cuam tshuam los ntawm ntau yam. Yog tsis muaj kev ntseeg tias yog tsis muaj dab tsi, ces tsis muaj dab tsi los "pauv" hauv lub cev. Kev saib xyuas zoo yuav tsum tau them rau koj noj. Xav txog cov khoom tseem ceeb rau kev poob phaus.
Yam khoom dab tsi ua rau poob phaus?
Kev poob phaus, nws zoo heev rau cov qe hauv koj qhov kev noj haus uas muab cov proteins uas muaj tag nrho uas yuav tsum muaj rau cov metabolism hauv lub cev. Tab sis nws yuav tsum tau sau tseg tias cov qe yog roj, tsis txhob noj ntau tshaj ib zaug hauv ib hnub twg, tsis muaj protein ntau.
Kom poob phaus tseem ceeb yog cov ntses thiab nqaij nruab deg. Thiab nws raug pom zoo los siv ntses fatty ntau yam, raws li nws muaj qhov tseem ceeb rau lub cev fatty acids uas yog omega-3. Ntxiv rau, cov kua qaub no ua rau cov tawv nqaij, plaub hau, ntsia, ntau ntxiv thaum lawv yuav loj tuaj. Koj yuav tsum paub hais tias cov khoom noj no raug nquahu kom siv rau hauv paren, ua noj los yog ci daim ntawv.
Koj yuav tsum tsis txhob thim porridge. Oat thiab buckwheat porridge yog heev tseem ceeb rau poob ceeb thawj. Qhov loj tshaj plaws thaum ua noj porridge yog tsis tau overdo, tsis ntxiv qab zib thiab butter. Qhov tseeb yog tias cov nplej yog nplua nuj heev hauv fiber ntau, thiab nws muaj feem xyuam rau cov kev kub ceev thiab kev txuag ntawm kev xav ntawm satiety rau ib lub sij hawm ntev. Fibre muaj ib tug zoo heev cov nyhuv ntawm cov txheej txheem digestive.
Thaum xaiv cov khoom rau qhov poob, tsis txhob hnov qab txog cov txiv ntseej tseem ceeb. Lawv yog cov nourishing heev thiab tsis tuav dej hauv lub cev, tsis zoo li cov txiv ntseej. Tsis tas li ntawd koj tuaj yeem ua tsis tau cov khoom noj uas muaj cov khoom noj uas fermented. Qhov no yog yogurt, tsawg-rog tsev cheese. Hauv cov curd, cov tshuaj calcium thiab protein ntau txaus, thiab cov khoom no yog cov calorie tsawg.
Pab rau poob phaus yog nceb. Tiv thaiv kom dawb noj 0.5 khob ntawm nceb nyob rau hauv ib hnub twg. Lawv muab lub cev selenium thiab folic acid. Lawv tuaj yeem ua rau lub plhaw sai ntawm lub plab, thiab qhov no txhais tau ntau heev rau cov neeg uas xav kom tshem tau cov roj ntau ntau.
Lwm cov khoom uas pab kom poob phaus
Rau poob ib qho khoom tseem ceeb yog txiv apples. Lawv muaj txuam nrog ntau lwm cov khoom. Cov txiv hmab muaj antioxidants, cov vitamins, thiab ntxuav cov hnyuv. Ntau tus poj niam siv qhov hnyav-poob hnub rau cov txiv apples. Nws yog ib lub tswv yim kom tsis txhob noj cov txiv apples. Avocados muaj ntau yam khoom muaj txiaj ntsig, txawm tias muaj ntau ntau calorie ntau ntau, tab sis ib tug neeg hu ua avocado hauv ib qho khoom qab zib yuav tsis mob. Tom qab tag nrho, qhov tseem ceeb tshaj plaws yog tias kom poob phaus, koj tsis ua mob rau koj lub cev.
Nws yog tsim nyog sau cia ib qho tseem ceeb cov khoom uas yog ib qhov chaw ntawm vitamin A - carrots. Cov khoom no tsis ntxiv cov calories ntxiv rau lub cev. Ob lub frayed carrots nrog zaub roj yuav muab koj lub cev rau txoj cai npaum cov vitamins.
Cabbage (ntawm txhua yam) muaj ntau ntawm fiber. Cabbage yog suav tias yog ib yam khoom tseem ceeb rau kev poob phaus. Tsis tas li ntawd, cabbage muaj ascorbic acid. Tshwj xeeb tshaj yog tseem ceeb rau poob phaus yog xws li cov tsiaj li cauliflower, broccoli - lawv muaj tsawg heev calories. Tseem txhawb cov roj hlawv qab zib kua txob. Nws muaj carotene thiab ascorbic acid. Nws txaus noj ib lub kua txob qab zib ib hnub, thiab koj yuav muab lub cev nrog cov tshuaj no los ntawm ib nrab, los ntawm cov nqi txhua hnub.
Walnuts tsis tau ntaus nqi rau cov khoom uas ua rau poob phaus - lawv cov zaub mov tseem ceeb yog siab. Lawv muaj fiber ntau, vitamin E, nqaijrog, proteins, kuj yog ib tug zoo huv. Vim li no, nws tau pom zoo kom noj khoom noj ib hnub ib zaug.
Tsis txhob hnov qab txog txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Lawv muaj ntau yam khoom siv uas tsim nyog rau ib tus neeg. Qhov tshwj xeeb tshaj yog thaum poob phaus, nws pom zoo kom muaj cov kab tshuam hauv koj cov zaub mov. Cov ntsiab lus ntawm cov kab tshoob yog me me, nws yog nplua nuj nyob hauv fiber, nrog cov ntsiab lus ntawm cov tshuaj antioxidants thiab minerals, cov vitamins, uas, thaum poob phaus, txhawb tib neeg kev noj qab haus huv. Watermelon yog 92% dej, uas txhais tau tias nws tau "cuam tshuam" qhov qab los noj mov.
Kev haus dej nrog qhov hnyav yog qhov zoo tshaj plaws yooj yim dej ntshiab los yog cov ntxhia, tsis muaj roj cua. Ntsuab tshuaj yej yog suav tias yog ib yam khoom zoo heev rau kev tso tawm ntawm phaus ntxiv. Qhov tseeb yog tias yuav kom qhov tshuaj yej no los zom zaws, lub cev yuav tsum tau siv 60 calorie ntau ntau. Tsis tas li ntawd, nws yog nplua nuj nyob rau hauv cov vitamins, stimulates carbohydrate thiab roj metabolism, accelerates metabolism, pab digestion.