Lub hauv paus ntawm cov khoom noj khoom haus yog dab tsi?
Rog thiab carbohydrates yog tag tshem tawm ntawm kev noj haus. Tab sis lawv yog cov khoom lag luam tseem ceeb ntawm lub cev. Yog tias lub zog tsis ua kom tiav, ces cov calorie ntau ntau dhau mus ua phaus ntxiv hauv lub cev. Thaum noj cov zaub mov, koj yuav tsum haus cov vitamins thiab proteins. Vitamins xav tau los ua kom lub cev tseem ceeb ntawm txhua lub tshuab thiab kabmob, lawv muab teeb meem ua ntej ntawm kab mob voos thiab kab mob thiab ntxiv dag zog rau kev tiv thaiv. Thaum noj cov zaub mov no, lub cev tau txais cov khoom tsim nyog uas yuav tsum muaj rau kev lag luam. Kev noj haus no tsis ua mob rau kev noj qab haus huv, tiam sis tsuas ua kom nws muaj zog. Qhov loj kom zoo ntawm cov khoom noj khoom haus yog tias nws sai tshem tawm ntau lub kilograms thiab puas nws nyob rau hauv ib qho yooj yim hom. Thaum noj cov zaub mov no, koj yuav tsis tshaib plab. Tus nqi ntawm cov khoom noj uas koj yuav noj thaum nruab hnub yuav txaus kom ntub cov tib neeg lub cev.
Dab tsi yuav noj thaum noj zaub mov?
Kev soj ntsuam cov khoom noj protein, koj tuaj yeem noj tag nrho cov khoom noj uas muaj protein ntau. Nws tuaj yeem ua tau cheese, tsev cheese, qe, nqaij nruab deg, lean ntses, kev ua si thiab nqaij ntawm txhua yam. Koj raug tso cai noj cov khoom noj uas muaj cov vitamins, uas yog, txhua yam txiv hmab txiv ntoo thiab zaub.
Txwv tsis pub khoom noj
Yog tias koj ua raws li cov khoom noj muaj protein, koj yuav tsum tsis txhob noj cov zaub mov xws li cov khoom noj khoom haus richly carbohydrates. Cov no yog chips, croutons, ncuav, khoom qab zib, muffins, qhob cij, khoom qab zib. Thiab kuj yog khoom qab zib, qab zib, qos yaj ywm, cereal thiab lwm yam.
Forbidden yog cov rog - cov no yog cov khoom noj siv mis, tsuas yog cov tsev cheese thiab cheese, rog rog, nqaij npuas, rog, zaub thiab butter. Tshaj tawm ntawm cov kua ntses thiab seasonings, lawv ua kom qab los noj mov. Nws yog kev tso cai kom haus ntsev hauv kab mob.
Yuav ua li cas noj zaub mov noj?
Nws raug nquahu kom noj li ntawm 6 zaug ib hnub twg nrog cov khoom noj ntawm cov khoom noj thaum 2, 5 teev. Vitamins thiab protein feem ntau yuav tsum sib hloov nrog txhua lwm yam. Rau txhua pluas noj, koj yuav tsum noj 200-250 gram ntawm cov zaub mov.
Cov khoom noj txhua hnub ntawm cov khoom noj protein
8:00 - ob puas grams ntawm nqaij;
10: 30 - ob puas gram ntawm mashed carrots;
13:00 - ob puas grams ntses;
15:30 - ob lub txiv kab ntxwv;
18:00 - ob puas grams tsev cheese;
20: 30 - ob lub txiv loj loj.
Kev ua si, ntses, nqaij yuav tsum tau noj nyob rau hauv stew los yog boiled daim ntawv, vim cov zaub mov kib ua rau muaj zog qab los noj mov. Yuav kom muaj qee yam, koj yuav tau hloov cov khoom txhua hnub. Piv txwv li, hnub no noj ntses thiab qe, tag kis cheese thiab tsev cheese, thiab hnub tom qab tag kis thiab nqaij thiab lwm yam. Raws li cov vitamins, nrog rau txiv hmab txiv ntoo, noj hau thiab zaub nyoos. Nws tuaj yeem ua tau: qhwv, txiv lws suav, cucumbers, peas, beets thiab thiaj li.
Dej qab zib
Thaum noj cov khoom noj khoom haus yuav tsum haus tsawg kawg ib thiab ib nrab liters ntawm cov kua txhua hnub, vim hais tias cov dej ntws ntawm cov kua mus rau hauv lub cev, tswj cov kam rau kev noj haus. Nws yuav ua tau dej kub nrog ib daim ntawm txiv qaub, herbal infusions, tshuaj yej tsis muaj suab thaj, dej ntxhia. Koj tsis tuaj yeem haus dej kua, lawv muaj cov carbohydrates. Nws yog qhov zoo dua rau kev txwv ntawm kas fes, koj tsuas yog cia koj haus dej haus ib khob kas fes thaum sawv ntxov tsis muaj suab thaj.
Pros thiab cons ntawm cov khoom noj protein
Qhov kev noj haus no nyiam cov kws ua yeeb yam thiab cov khoom tsim tawm. Xav txog txhua yam kev tsis zoo thiab cov txiaj ntsim ntawm cov khoom noj uas muaj protein ntau.
Pros ntawm protein khoom noj
Ntsuas hais tias los ntawm kev noj haus tag nrho cov carbohydrates raug tshem tawm thiab kev noj nqaij ntawm cov rog xwb. Nws tso cai rau koj kom tua tau cov tshuaj hnyav dua, ua rau muaj rog rog mus rau cov leeg. Lwm qhov zoo dua yog tias ib tug neeg thaum lub sijhawm noj zaub mov no tsis xav tau kev tshaib kev nqhis, raws li nws tau tas li los ntawm proteins.
Disadvantages ntawm cov khoom noj protein
Txo cov theem ntawm cov ntshav qab zib hauv cov ntshav ntawm ib tug neeg. Qhov no yog txaus ntshai rau kev mob plawv thiab ntshav qab zib. Thaum pom cov khoom noj khoom haus, nkees thiab qaug zog tshwm. Nws tsis yooj yim sua kom zoo, muaj kev txob taus. Vim yog qhov txo qis hauv cov ntshav, cov pob txha pib tshwm. Ntawm cov minuses - tsis zoo, nkig nails, npub plaub hau, qhuav ntawm daim tawv nqaij, pw tsaug zog, tsw ntawm lub qhov ncauj.
Nrog xws li ib qho kev noj haus monotonous, thaum koj noj tsuas ntses thiab nqaij, ntau ntawm cov calcium uas noj. Qhov no yog txaus ntshai rau cov neeg laus, cov ntshav coagulability nce, ua rau hauv cov ntshav hauv cov hlab ntsha. Tsub kom cov load rau ntawm ob lub raum, kev noj haus tsis zoo. Tom qab tag nrho, thaum koj noj cov proteins xwb, koj li no ua rau koj lub cev cov calcium, xws li, cov khoom siv hauv tsev, thiab ntau cov roj acids, cov vitamins, microelements.
Qee cov kws tshawb fawb hais tias yog tias koj tsim txom cov zaub mov ntawm cov zaub mov txawv, thiab ua raws li cov zaub mov noj, nws yuav ua rau muaj kev mob nkeeg loj: Cov ntshav siab yuav nce siab, thiab hauv ob lub raum yuav muaj kev hloov uas ua rau ntshav qab zib, plawv nres thiab txawm tias ntxiv lawm . Zaum ntawm khoom noj khoom haus yuav ua tau ob peb lub lis piam, thiab tsis pub ntau tshaj ib zaug ib xyoos.
Cov khoom xyaw ntawm cov khoom noj protein:
Veal los yog nqaij qaib nyob rau hauv qhov cub, boiled cws. Thiab kuj squid rings, steamed ntses, zaub zaub nyoos, pineapple thiab grapefruit, txiv hmab txiv ntoo, tsev cheese, tshuaj yej, kas fes. Hauv ib hnub - 1200 calorie ntau ntau thiab koj yuav poob phaus.
Koj tau ntsib ib qho khoom noj khoom haus, kawm tau nws cov kev zoo thiab kev phem. Muaj ntau zaus nyob rau hauv cov xwm, ua kis las ntxiv, taug kev, feem ntau txaus siab rau lub neej thiab ces koj yuav ua kom zoo nkauj thiab thiab. Thiab qhov no ntawm lub neej yog ntau pab tau tshaj li cov pluas noj txawv.