Ntawm no yog ob peb txoj cai me me uas yuav pab koj pib noj txoj cai thiab tib lub sijhawm tseg rau zaub mov noj.
1. Noj cov porridge. Muaj ntau hom cereals thiab ntau flakes-plhws rau hauv cov txee uas nws yog qhov teeb meem ntawm tsib feeb los ua noj porridge rau pluas tshais. Txwv tsis pub hnyuv ntxwm li yav sawv ntxov: tsis txhob thauj lub cev nrog rog, ntsev thiab txhuam. Kub porridge yuav pib zom cov khoom noj, thiab tsis ntev koj yuav ua kom ras paub tias zoo li no noj tshais tsis muaj zuj zus tshaj li ib lub sandwich.
2. Cov qe - yog ib qhov chaw muaj cov roj ntsha pheej yig thiab cov vitamins. Ntxiv rau pluas tshais ib omelette nrog cov txiv lws suav los yog muag muag-qe qe - nws cov cua thiab pheej yig.
3. Ntses txo cov cholesterol, pab poob phaus. Es tsis txhob tshiab hiav txwv ntses, koj muaj peev xwm yuav salted herring - nws yog ntau pheej yig, thiab qhov tseem ceeb zoo yog tib yam. Ua ntej siv, soak lub herring kom tshem tawm cov ntsev tshaj.
4. Yog tias koj tau siv cov khoom pheej yig hauv lub caij ntuj sov, khi cov zaub khov hauv lub caij ntuj no - cov cuab tam cov cuab tam tam sim no tseem khaws cov khoom noj hauv cov zaub. Cov zaub khov no feem ntau raug muag hauv daim ntawv npaj cov khoom sib xyaw - lawv tsuas muaj kib los yog ua noj. Thiab muaj xws li poob lawm nyob rau hauv lub caij ntuj no ntau dua cheaper tshiab zaub - ib tug ceeb toom pom kev.
5. Kab mob yog ib qho chaw muaj protein ntau. On qhov ntshav dej es tsis txhob muaj mis nyuj koj muaj peev xwm ua noj porridge: lub proteins zoo thiab ua kom zoo dua tom qab qoj ib ce
6. Haus cov tshuaj vitamins - lawv yuav them rov qab rau lub cev qhov kev xav tau "khoom txawv txawv", thiab koj yuav tsis xav noj txhua txhua hnub rau txiv kab ntxwv qaub lossis txiv nkhaus taw. Txawm hais tias, ntawm chav kawm, qhov no tsis txhais hais tias koj xav tau kiag li tso tseg cov txiv hmab txiv ntoo.
7. Yog tias koj nyiam ua noj thiab tsis tuaj yeem xav noj hmo tsis muaj zaub mov tshiab, nco ntsoov cov zaub mov qub qub, sim nrog cov khoom yooj yim, tsis tas li koom nrog hauv kev tawm dag zog.
8. Tsis txhob yuav cov khoom noj uas muaj calorie ntau ntau - lawv tsis tshua zoo dua thiab them nqi ntau dua. Siv 20% qaub qab zib, noj 15%, sim haus mis tsawg. Qhov kev so so nyob ntawm ib zaug yuav muaj txiaj ntsig zoo rau ntawm koj lub cev.
9. Txoj cai loj ntawm khw muag khoom noj khoom haus: tsis txhob mus khw tshaib plab. Ntawm lub plab khoob nws yog qhov yooj yim dua los xaiv qhov tsim nyog, muaj kev ntxias mus yuav txhua yam thiab ntau, thiab koj tsis tuaj yeem tham txog kev txuag. Npaj cov npe ntawm cov khoom tsim nyog ua ntej.
10. Tsis txhob them tshaj rau cov lus tshaj tawm txog cov khoom muag, yuav cov uas koj nyiam, txawm tias lawv tsis paub ntau heev. Tsis txhob hnov qab tias tus nqi ntawm ib yam khoom yog nyob ntawm nws qhov tsis zoo, tab sis kuj yog tus nqi ntawm cov nyiaj siv rau nws cov khoom. Pheej - tsis yog qhov zoo tshaj plaws.
11. Tsis txhob tos kom noj zaub mov ua hauj lwm. Yuav ib lub hnab yas tshwj xeeb thiab ntsiag to noj ntawm lub chaw ua haujlwm nrog cov khoom noj khoom haus niaj hnub ua. Tsis txhob muab nyiaj rau hauv ib chav noj mov. Tshwj xeeb tshaj tawm tshem tawm cov khoom noj ceev ceev!
12. Haus dej los yog tshuaj yej - cais dej qab. Additives thiab colorants uas yog ib feem ntawm lawv cov muaj pes tsawg leeg, kev cuam tshuam digestion thiab tig lub plab mus rau hauv cov tshuaj reactor tiag. Tshwj xeeb tsis txhob haus dej qab zib thaum lub sij hawm noj mov.
13. Thiab tshaj plaws - tsis txhob overeat! Tsis txhob hnov qab txoj cai golden qub - nce ntawm lub rooj tshuav me ntsis, nws yuav tsis tsuas txuag koj txoj kev noj qab haus huv, pab koj poob phaus ntau heev, tab sis kuj tsim tus cwj pwm ntawm ua noj tsawg dua. Raws li lawv hais, ib lub penny ib ruble.
Elena Romanova , tshwj xeeb yog rau qhov chaw