Kev noj qab nyob zoo, tuab thiab zoo tu plaub hau yog npau suav ntawm txhua tus ntxhais. Tab sis nyob rau hauv niaj hnub mob nws yog qhov nyuaj heev kom ib tug zoo nkauj lub taub hau ntawm cov plaub hau. Kev nyuab siab, kev noj haus tsis zoo thiab ntau yam kev noj haus ua rau peb cov plaub hau tsis taus: lawv poob tawm, ua txhaum thiab cais.
Feem ntau, cov plaub hau yog cuam tshuam los ntawm kev noj haus. Tom qab tag nrho, txhua yam khoom noj yog kev nyuaj siab rau lub cev. Lub cev tsis muaj zog thiab, thawj zaug ntawm tag nrho, nws cuam tshuam rau cov plaub hau, Txawm li cas los, muaj ib txoj kev tawm. Hauv tsab xov xwm no, peb yuav qhia rau koj tias yuav ua li cas kom poob phaus tsis ua mob rau koj cov plaub hau.
Txhua tus ntxhais yuav tsum paub txog qee yam ntawm cov khoom noj sib txawv. Piv txwv li, yog tias koj lo rau veganism nruj, ces npaj rau qhov tsis muaj silicon thiab hlau. Qhov no txhais tau hais tias koj yuav tau nrog cov teeb meem xws li kev txiav cov plaub hau thiab cov plaub hau me me. Yog hais tias koj cais tawm ntawm koj kev noj haus, nqaij nruab deg thiab ceev, ces nyob rau hauv lub cev yuav tsis txaus tooj. Hauv qhov no, koj kuj yuav tsum tau txhawj txog qhov xwm ntawm cov plaub hau, vim hais tias lawv yuav poob lawv elasticity, vim tias koj curls yuav ua unruly. Yog tias, hauv qhov tseem ceeb, koj cov khoom noj muaj mis nyuj khoom, supplemented nrog cov nqaij nruab deg, qe thiab ceev, tom qab ntawd yuav mus rau qhov tsis muaj zinc. Yog tsis muaj tus nqi ntawm zinc, koj cov plaub hau yuav ua qeeb qeeb dua.
Tshwj xeeb tsis zoo ntawm cov plaub hau thiab tawv nqaij cuam tshuam los ntawm "vas nthiv" cov pluas noj. Cov tsis muaj cov los yog lwm cov vitamins thiab cov ntsiab lus nyob rau hauv thawj qhov chaw cuam tshuam qhov kev mob ntawm cov plaub hau, rau tes thiab tawv nqaij. Yog li, ua ntej koj mus rau tej kev ntsuas huab cua, xav zoo zoo, tab sis nws puas tsim nyog nws? Tom qab tag nrho, plaub hau yooj yim kho.
Yuav tsum noj li cas rau cov plaub hau tsis tau
Yog tias koj xav kom poob phaus tsis muaj qhov teeb meem me me rau cov plaub hau, ces koj yuav tsum ua raws li qee cov cai. Ib qho ntawm cov cai no tsis yog cais tawm cov protein los ntawm koj cov khoom noj. Tom qab tag nrho, tus protein siv peb lub cev nrog cov amino acids, uas ua rau koj xav zoo li lub tuam tsev tshiab. Yog hais tias lub proteins tsis nkag mus rau lub cev ntev, ces cov plaub hau kev loj hlob qeeb heev npaum li cas thiab lawv yuav pib poob. Yog li no, thaum tsim cov zaub mov, nco ntsoov muab tso rau hauv nws cov nqaij qaib, ntses, cov roj uas tsis muaj rog, cov cereal thiab cov khoom siv mis nyuj ua - yam tsawg 15% ntawm calories yuav tsum tau muab pub rau hauv peb lub cev nrog cov khoom noj protein.
Yog li ntawd tsis nco qab txog carbohydrates, dhau lawm, vim hais tias lawv yog ib qhov chaw ntawm lub zog. Ua tsaug rau cov ntaub so ntswg ntawm lub cev tuaj yeem sai dua, lawv ua rau kev rov qab los ntawm cov plaub hau. Yog li, hauv koj qhov kev noj haus, koj yuav tsum tau muaj cov txiv hmab txiv ntoo thiab zaub tshiab, cov txiv hmab txiv ntoo, cov txhuv liab thiab qos yaj ywm. Tsis txhob hnov qab tias qab zib thiab hmoov yog teeb meem carbohydrates, uas yuav tsum tau tshem tawm ntawm koj cov khoom noj, tshwj xeeb tshaj yog tias koj xav poob phaus.
Kev noj haus ntawm cov plaub hau zoo nkauj tsis tuaj yeem ua yam tsis muaj rog. Thiab nws yog ib qho tseem ceeb heev uas yuav tau siv ob yam zaub thiab tsiaj cov rog, yog li ntawd, nws yog qhov tsim nyog kom sib npaug kom tsawg ntawm cov rog.
Ib txhia rooj sablaj loj
Tus nqi ntawm cov khoom noj peb noj yog nyob ntawm ntau yam. Yog li ntawd, txiav txim siab rau koj cov khoom noj, koj yuav tsum coj mus rau hauv koj tus account koj lub hnub nyoog, qib kawm ntawm cev nqaij daim tawv, kev noj qab haus huv tam sim no, thiab kev kawm ntawm kev ua. Vim hais tias tag nrho cov teeb meem no, peb yuav tsum tau txais ob peb yam yooj yim thiab zoo hauv pawg sab laj:
- Hauv cov khoom noj, koj yuav tsum noj ntau hom khoom noj, txawm tias lawv muaj cov lej sib npaug ntawm cov rog, proteins thiab carbohydrates. Yog li, koj lub cev yuav tau txais tag nrho cov khoom tsim nyog.
- Kev noj qab haus huv ntawm cov plaub hau hauv koj lub zaub mov yuav tsum yog cov khoom ntuj tsim lossis cov khoom siv ua haujlwm tsawg. Qhov no yuav pab tsis tau tsuas yog kom cov plaub hau xwb, tab sis kuj tsis ua mob rau koj lub cev.
- Tsis nco txog khoom ib nrab hnub. Tom qab tag nrho, lawv muaj tsawg kawg nkaus ntawm ntau cov khoom siv. Tsis tas li ntawd, lawv yuav ua mob rau koj lub cev.
Kev ua haujlwm ntau tshaj plaws
Yog hais tias tus ntxhais siv lub txheej txheem ntawm poob phaus thiab ua ntej xav tias nws noj nws, nws yuav tsis muaj kev txhawj txog qhov mob ntawm nws cov plaub hau, thiab kuj rau nws noj qab haus huv. Qhov tseem ceeb tshaj plaws yog kev noj kev haus thiab kev tu plaub hau.
Los ntawm kev noj haus yuav tsum muab tshem tawm cov tais diav uas yuav ua kom raug mob ntau dua thiab tawm ntawm cov uas tseem ceeb heev rau lub cev. Peb yuav qhia koj txog yam koj yuav tsum tau noj kom tau tag nrho cov vitamins thiab cov ntsiab lus, xwv cov poob ntxiv cov phaus.
- Nco ntsoov ntxiv cov khoom noj nqaij hauv koj cov khoom noj. Lawv yog cov tsawg-calorie thiab heev pab tau. Koj tuaj yeem tsom rau ntawm cov nqaij nruab deg thiab muaj roj tsawg. Kom cov plaub hau noj qab nyob zoo, cov ntawv qhia zaub mov yuav tsum yog yam tsawg kawg 500-700 grams ntawm nqaij nruab deg.
- Qee tus nutritionists qhia kom tsis txhob noj nqaij los ntawm kev noj haus. Txawm li cas los, peb tsis pom zoo ua qhov no. Qhov tsuas yog tsim nyog ua yog siv ib yam dab tsi lub teeb, piv txwv li cov nqaij dawb thiab sib zog ua ke nrog lwm cov khoom. Hauv ib lub lis piam nws tsim nyog noj 500 mus rau 1000 gram ntawm nqaij. Ces koj cov plaub hau thiab tawv nqaij yuav zoo.
- Koj cov khoom noj yuav tsum tau ntxiv nrog cov ntshav hnyuv thiab nqaij nyug siab. Nws yog txaus noj 50 grams ntawm cov khoom no ib hnub twg kom tsis nco txog teeb meem nrog cov plaub hau.
- Tsis txhob hnov qab txog zaub ntsuab. Txhawb koj cov khoom noj nrog lettuce, spinach, kua txob ntsuab, broccoli. Nyob rau hauv hnub nws yog ib qhov tsim nyog los noj kom txog li 200 grams ntawm xws li cov khoom.
- Nco ntsoov noj txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav. Koj tuaj yeem noj txhua yam txiv hmab txiv ntoo: mangoes, txiv tsawb, txiv hmab txiv ntoo, txiv kab ntxwv, avocados, apples thiab cov zoo li. Nws tseem ceeb heev uas koj tau noj 100 grams cov txiv hmab txiv ntoo tshiab ib hnub los yog 20 grams cov txiv hmab txiv ntoo qhuav ib hnub.
- Porridges yog cov tseem ceeb rau cov plaub hau. Oats thiab porridge yog qhov zoo tshaj plaws rau cov plaub hau. Ua kom muaj zog, muaj lub ci ntsa iab thiab kev noj qab nyob zoo, nws yog qhov pom zoo kom noj ib nrab ntawm cov khob cij ib zaug txhua ob hnub.
- Tseem ceeb heev tsev cheese, vim hais tias nws muaj ntau ntawm cov protein. Rau ib hnub koj yuav tsum tau noj yam tsawg 100 grams.
- Quav muaj cov zaub mov thiab cov amino acids uas tseem ceeb. Yog li, koj yuav tsum tau noj ib rab diav noj mov, cashew, walnuts, txiv laum huab xeeb, cedar, almonds, hazelnuts thiab cov zoo li.
- Tsis txhob hnov qab cov nqaij zaub, uas tuaj yeem pom muaj hauv zaub los yog txiv roj roj. Tsawg kawg ib tablespoon ntawm tshuaj yej yuav tsum tau noj ib hnub twg.
Raws li koj tau pom, cov zaub mov txawv heev, yog li koj yuav tsis tuaj yeem ua haujlwm tsis txhob siv cov khoom noj kom yog. Tsis tas li ntawd, koj tsis tas yuav txwv txiav koj tus kheej.
Dab tsi yog qhov muaj nqis los ntawm koj cov khoom noj?
Ntxiv nrog rau qhov tseeb tias nws yog ib qho tsim nyog yuav tau qhia cov khoom tsim nyog rau hauv koj cov khoom noj, nws yog qhov tsim nyog los tshem tawm cov khoom tsim tawm los ntawm nws. Thaum lub sij hawm ntawm kev noj haus koj yuav tsum tsis nco qab txog ntse, salty, smoked, rog thiab fried lauj kaub tais diav. Tsis tas li ntawd, ib tug yuav tsum tsis txhob noj cov zaub mov uas tsis zoo-digested, piv txwv li, ntau hom zaub mov kaus poom.
Tsis txhob hnov qab txog kev pies, hamburgers, kub dev, shawarma thiab lwm yam khoom noj ceev. Lawv tsuas cuam tshuam rau koj lub cev, tab sis kuj rau ntawm cov plaub hau. Saib xyuas koj lub tshuab raj thiab tshem tawm ntawm nws cov rog rog. Npaj koj lub cev rau kev noj haus, npaj koj tus kheej ib zaug ib lub hnub tsis pub ib lub hlis rau ib hlis.
Tsis tas li ntawd xwb, kuv xav ntxiv ob peb lub tswv yim ntxiv txog yuav ua li cas kom cov plaub hau nyob hauv ib lub xeev zoo thaum noj zaub mov. Rau kev noj cov zaub mov, multivitamins thiab BADs tsis tuaj yeem cuam tshuam. Lawv yuav muab lub cev nrog tag nrho cov khoom ploj tag nrho hauv tag nrho. Yuav cov khoom muaj cov kabmob ntses, keratin, chitosanone thiab imimethicone. Koj tuaj yeem ua qhov ncauj qhov ntswg los ntawm shea butter, jojoba, avocado thiab lwm tus.