Txawm hais tias muaj hnub nyoog li cas los xij, txhua txhua hnub noj mov yuav tsum ua kom haum thiab zoo rau koj. Ntxiv mus, qhov no tshuav yog tus neeg ncaj ncees, txhua tus poj niam yuav tsum tsim nws tus kheej. Tab sis cov ntsiab cai ntawm kev noj qab nyob zoo muaj nyob. Nws yog los ntawm lawv cov kev coj ua thiab muaj kev noj haus zoo rau cov poj niam ntawm txhua lub hnub nyoog.
Li ntawd, dab tsi yog cov cai ntawm kev noj haus zoo? Lawv tsis muaj ntau thiab lawv yog cov yooj yim thiab to taub.
1. Tsis txhob hnov qab haus dej. Tsuas yog lub cev zoo xwb thiaj ua haujlwm tau zoo. Tus nqi txaus haus yuav pab tshem tawm cov teeb meem tshuaj phem thiab pov tseg. Haus li 3 liv dej ib hnub twg. Tshwj xeeb yog qhov xav tau rau cov dej hauv cov ntim khoom nce ntxiv nyob hauv lub caij ntuj sov, thaum lub caij sov so.
2. Noj tshais txhua lub sijhawm! Noj tshais yog qhov tseem ceeb tshaj pluas mov. Qhov no yog thawj tais tom qab ib hmo so. Koj yuav tsum noj nws tsis pub dhau ib teev tom qab sawv los. Kev noj tshais yuav tsum muaj xws li: cov khoom noj muaj protein (cottage), cov rog zoo (piv txwv li, taub cov noob qoob loo), nrog rau cov cereals thiab cov txiv ntoo yooj yooj yim (txiv hmab txiv ntoo) carbohydrates. Nws yog pluas tshais uas ua rau koj lub zog thiab ua haujlwm kom koj cov kabmob metabolism.
Nco ntsoov thov! Peb lub cev yog "programmed" yog tias koj tsis kam noj tshais - txhua hnub koj yuav tshaib plab. Txawm tias koj noj tas. Yog li no, tsis kam noj tshais yog txoj cai yoojyim heev.
3. Tsis txhob zam cov carbohydrates. Qee lub sij hawm rau cov poj niam, carbohydrates yog synonymous nrog hnyav nce. Qhov no tsis yog. Carbohydrates yog xav tau los ntawm lub cev thiab tsis tuaj yeem hloov nrog lwm cov khoom muag. Lawv tsuas yog lub hauv paus ntawm lub zog rau lub hlwb. Lawv tuaj yeem faib ua tej yam yooj yim. Lub complex ntawm carbohydrates, xws li cereals, wholemeal qhob cij, oatmeal. Cov khoom noj no yog ib feem ntawm txhua pluas noj. Yooj yim carbohydrates xws li txiv hmab txiv ntoo los sis zib ntab kuj pab tau.
Nco ntsoov thov! Carbohydrates yuav tsum yog nyob rau hauv peb kev noj haus, tab sis tsuas yog nyob rau hauv thaum sawv ntxov los yog nyob rau hauv nruab hnub. Koj tuaj yeem muaj kev nyab xeeb nrog rau hauv thawj ob lub tais diav - noj tshais lossis su. Qhov no tau qhia tias koj noj 5 zaug ib hnub twg thiab koj muaj khoom noj zoo. Koj yuav tsum tsis txhob noj txiv hmab txiv ntoo thaum yav tsaus ntuj.
Qhov tseem ceeb tshaj plaws ntawm cov khoom muag
• Tsis muaj protein ntau ua rau koj cov metabolism hauv koj lub cev. Nyob rau hauv tag nrho cov ntaub so ntswg ntawm peb lub cev protein ntau tam sim no. Yog tias koj tsis pub muaj protein ntau hauv cov khoom noj txhua hnub - lub cev pib "coj" nws, piv txwv li, los ntawm cov nqaij ntshiv. Thiab cov nqaij tsawg koj muaj, qeeb qeeb koj cov metabolism hauv koj lub cev, thiab koj pib muaj nyhav. Yog li, thaum txhua pluas noj nrog peb thaum nruab hnub, peb yuav tsum tau noj protein. Cov khoom tseem ceeb ntawm cov protein ntau yog mis nyuj los yog tsev me, cheese, nqaij, ntses, qe.
• Tsis muaj zaub, koj "cog" koj lub plab. Cov zaub ua kua muaj roj thiab antioxidants uas pab txo cov ntshav triglyceride nyob rau hauv cov ntshav, pab tua kev tshaib kev nqhis, txhawb kev defecation, purify lub cev ntawm cov hlau hnyav, carcinogenic tshuaj, pab kom txuas tau ntau dua hydrochloric acid hauv plab.
Nco ntsoov thov! Los ntawm 20 mus rau 40 grams fiber ntau ib hnub ua rau kom poob phaus.
• Cov rog kuj tsim nyog - lawv yog cov khoom noj uas tseem ceeb tshaj plaws. Nyob rau tib lub sijhawm, nws tseem ceeb heev kom paub tias cov roj thiab dab tsi yog qhov zoo rau koj. Cov roj fatty acids uas nyob hauv koj qhov kev noj haus yuav tsum yog los ntawm qhov chaw xws li ntses, noob hnav sunflower, taub dag, thiab kuj los ntawm cov noob txiv. Qhov tseem ceeb yog cov roj - tsis kho, txias pressed sunflower, txiv ntseej los yog linseed. Noj cov qee lub sij hawm, me me xwb, tsiaj cov rog, xws li nqaij npuas kib. Hauv kab mob, "lean" ntawm butter. Tsis txhob noj cov khoom noj uas muaj trans nqaijrog, xws li chips, hamburgers, french fries, ntim cov pob, cov ncuav muffins thiab cov ncuav.
Noj su tom qab 20 xyoo
Koj muaj ntau lub zog, koj nyob rau hauv qhov kev tawm dag zog, thiab koj lub cev muaj peev xwm tiv nrog lub siab rog koj tus kheej. Qhov teeb meem muaj peev xwm tsim tau tsuas yog ua txhaum ntawm cov keeb kwm keeb kwm los yog tsis muaj zog tiv thaiv. Thaum lub hnub nyoog no koj muaj ib daim duab zoo, ib lub plawv zoo thiab muaj zog pob txha. Lub plab hnyuv siab raum raug rov qab sai tom qab lub cev qoj ib ce, kev txhawj xeeb thiab kev tsaug zog hmo. Koj yuav tsum tsis txhob poob peev nyiaj xws li shoving candies los yog zaum ntawm lub TV rau hnub.
Saib xyuas khoom noj
Yog tias koj nkees - koj noj cov qhob noom xim kasfes thiab khoom qab zib, thiab yuav luag txhua lub sijhawm zoo li koj tau loj hlob tis. Tab sis qhov no yog kev dag. Cov nyhuv yog short-lived, thiab rov qab - ib qho ntse dhia hauv cov ntshav qabzib thiab qhov hnyav nce. Kawm seb yuav npaj koj cov zaub mov txhua hnub kom koj tuaj yeem nqa tag nrho cov kev muab tshuaj rau lub cev. Txwv tsis pub, koj yuav raug txo qis ntawm kev tiv thaiv. Koj yuav pib mob hnyav dua thiab "tuaj tos" ntau yam kabmob.
Npaj koj tus kheej nrog lub cev ua si
Txawm hais tias koj tsis muaj peev xwm txav, tab sis tsis yog qhov kev ua si yog to taub kom raug. Txhob nqa mus ncig ua si, raws li ib qho kev ua si ntawm lub cev. Ua haujlwm tsis tu ncua thiab ua kis las uas koj nyiam. Tsuas yog qhov no tuaj yeem lav koj daim duab zoo nkauj thiab kev noj qab nyob zoo.
Nrog poj niam cev xeeb tub, tiv thaiv koj tus kheej los ntawm ntshav tsis txaus
Yog tias koj muaj menstrual ntev - qhov no tuaj yeem ua rau anemia. Ib qho yooj yim, kev noj haus zoo yuav pab kom tsis txhob muaj nws. Thaum muaj hnub nyoog li no, koj tuaj yeem yog tshwj xeeb tshaj yog rau anemia. Qhov no, raws li txoj cai, muaj feem xyuam nrog cov sij hawm nyuab nyuab. Yog li, hauv koj cov zaub mov koj tsis tuaj yeem ua tsis txaus tus nqi hlau, vitamin B 12, proteins thiab folic acid. Dab tsi yog qhov zoo rau koj nyob hauv cov ntaub ntawv no? Cov ntawv qhia zaub mov yuav tsum yog txhua hnub cov protein (qe, nqaij). Ib zaug ib lub lim tiam, noj siab, noj nqaij. Xyuas kom koj noj cov txiv hmab txiv ntoo, zaub thiab txiv hmab txiv ntoo nplua nuj nyob hauv vitamin C.
Sample menu nrog ib tug meej tsis muaj hlau: Noj tshais - oatmeal nrog raisins, tsawg rog thiab yog cheese. Qhov thib ob pluas tshais yog ib lub kua. Noj su - lws suav kua zaub, ntshav steak, qos yaj ywm, vinaigrette nrog ntses, ib khob ntawm liab qhuav caw. Tshuaj yej - lub cocktail ntawm yogurt thiab dib. Noj hmo - zaub xam lav nrog nqaij qaib, whole wheat bread.
Rau kev tswj hwm ntawm herpes
Thaum muaj hnub nyoog li no, herpes yog ib qho teeb meem tshwm sim. Kev noj zaub mov zoo yuav pab tua tau nws. Nws yuav pab txhawb lub cev kev tiv thaiv, thiab qhov kawg, tshem tawm cov teeb meem nrog herpes. Dab tsi yog qhov tseem ceeb tshaj plaws rau koj? Natural qhov chaw ntawm vitamin C yog citrus, cabbage, parsley, cranberries, kua txob liab, aub rose, ntsuab tshuaj yej. Tseem ceeb cov khoom kuj muaj qej thiab zib ntab.
Sample menu: Noj tshais - kas fes nrog mis nyuj thiab zib mu, tsev cheese, cabbage, watercress, radish. Qhov thib ob noj tshais yog ib hom txiv kab nplej zom, dawb cheese thiab ceev. Noj su - qej kua zaub nrog croutons, croup, zaub xam lav los ntawm grated carrots nrog ib tug teaspoon ntawm sunflower noob. Noj su yav tav su - 200 ml ntawm cov kua txiv hmab txiv ntoo sib txawv. Noj hmo - fillets ntawm pollock, spinach, qej, xim av txhuv.
Noj su tom qab 30 xyoo
Tam sim no koj tau qhib rau hauv koj cov kev ua ub no thiab lub neej kev ua haujlwm. Koj tau los ua ib leej niam, koj pom tau hais tias koj cov tswv yim npaj. Lub neej maj thiab ntxhov siab yuav tsum noj zaub mov tshwj xeeb. Koj lub neej muaj ntau txoj hauj lwm, kev ua hauj lwm lossis tsev neeg, thiab qee zaum ob qho tib si. Yog li feem ntau koj noj mov, tab sis tam sim no nws tsis yog txhua yam koj xav tau. Koj lub cev xav tau ntau zinc. Kev qhia ntawm lub neej, kev ntxhov siab thiab qaug zog tuaj yeem cuam tshuam rau koj qhov zoo li. Grey complexion, tsaus voj nyob rau hauv ob lub qhov muag, ib nras ntawm tes ... Yog tias qhov no yog koj qhov teeb meem, ces maj mam ntxiv lub cev ntawm zinc. Nws tsis ua rau lub fact tias cov plaub hau ua brittle, cov rau tes ua nkig, thiab daim tawv nqaij tsim thaum ntxov wrinkles thiab lwm yam tsis xws luag.
Rau cov plaub hau thiab cov rau tes tau noj qab haus huv
Ua li no, koj yuav tsum ua raws li cov txheej txheem ntawm kev noj haus. Los tig lub cev ntawm daim tawv nqaij, muab lub zog rau cov plaub hau thiab rau tes, koj yuav tsum tau ua raws li kev noj haus zoo rau cov poj niam, nplua nuj hauv zinc. Tshem tsawg kawg yog siv cov caffeine, cawv thiab khoom qab zib. Qhov zoo rau koj? Noj dej hiav txwv ntses, qwj ntses, herring, yog tias koj muaj lub sijhawm - kuj yog cov pob kws. Tab sis zoo zinc kuj yog los ntawm cov khoom - qe, mis nyuj, kua zaub qhwv, taub dag, txiv ntseej, celery, broccoli, qej thiab dos.
Sample menu: Noj tshais - tag nrho cov nplej toast nrog tshis cheese, txiv kab ntxwv qaub kua txiv. Qhov thib ob pluas tshais yog ib qho khoom noj khoom haus nrog cov noob. Noj su - xim av, ntses, taub dag, celery zaub xam lav nrog cov mis qaub cawv. Khoom noj txom ncauj - tsev cheese thiab ceev, tshuaj yej tshuaj yej. Noj hmo - zaub xam lav nrog shrimps, ib daim ntawm wholemeal qhob cij.
Yuav ua li cas kom rov qab tuaj tom qab cev xeeb tub
Cov ntsiab lus ntawm kev noj haus nyob ntawm seb muaj qee yam. Yog tias koj tau ua tiav kev pub niam mis, koj tuaj yeem haus 1300-1500 calorie ntau ntau hauv kev noj haus. Yog li ntawd koj yuav poob txog 0.5-1 kg ib lub lim tiam. Haus 2-3 liv dej los yog tshuaj ntsuab herbal tsis muaj suab thaj. Qhov zoo rau koj? Nqa nqaij thiab tsev cheese, ntses thiab qe, zaub steamed los yog nyoos, cov txiv hmab txiv ntoo qab zib me, dub ncuav, paj nplaum, xim av, txiv roj roj.
Coj cov zaub mov: Noj tshais - dawb cheese nrog ntsuab dos, txiv lws suav, 2 daim ntawm cov qhob cij tseem. Qhov thib ob noj tshais - ib tug txiv hmab txiv ntoo nyias - 100 g ntawm bananas, apples, oranges, sunflower noob. Noj su - fillet qaib cov txwv, 3 tablespoons xim av mov, zaub xam lav ntawm celery thiab kua txob. Khoom txom ncauj - kefir 2%, zaub xam lav los ntawm zaub. Noj hmo - pancakes nrog spinach thiab kua txob Sweet.
Khoom noj khoom haus tom qab 40 xyoo
Thaum lub caij nplooj zeeg nyob rau theem ntawm kev sib daj sib deev, qhov kev pheej hmoo ntawm varicose leeg thiab ntshav qab zib nce. Koj muaj kev saib ntsoov koj lub cev hloov. Qhov no yog vim hais tias lub cev qhov kev thov ntawm lub zog yuav poob ntawm koj hnub nyoog txog li 1/4. Ntxiv mus, ntau dua thiab ntau dua ob txhais ceg tsis ua raws li. Tom qab ib hnub nyuaj lawv ua "hnyav" thiab o. Tom qab 45 xyoo los yog ntau dua, kev hloov zoo heev tos koj. Tab sis koj tuaj yeem ua rau txoj kev nyiam no thiab tsis ntxhov siab.
Dab tsi pab tau rau koj? Qhov tseem ceeb tshaj plaws - ntau cov vitamins C. Lub hauv paus ntawm koj kev noj haus yuav tsum tam sim no yuav zaub mov uas muaj cov roj ntsha antioxidants thiab vitamin C, E thiab A. Lawv tiv thaiv cov kab mob loj thiab kev laus ntawm lub cev, ua rau tsis txaus ntshai cov dawb radicals. Qhov thib ob tseem ceeb tshaj plaws - carbohydrates. Hauv kev txiav txim rau koj lub cev kom hloov tau cov piam thaj los ntawm cov zaub mov kom muaj zog, koj tam sim no xav tau kev txhawb nqa. Txwv tsis pub cov khoom noj uas yooj yim assimilated carbohydrates xws li qab zib, khoom qab zib, thiab dej qab zib. Hloov lawv nrog cov whole grains thiab cov zaub nyoos. Nws yuav yooj yim dua kom tswj tau qab los noj mov.
Yuav ua li cas ntxiv dag zog rau lub nkoj
Cov ntsiab lus ntawm kev noj haus zoo rau cov hlab ntsha: tsis txhob noj cov khoom noj rog, hmoov nplej - qhov no ua rau cov ntshav qaug zog. Tshem cov salty thiab ntsim. Ntsev txhawb nqa cov dej tuav hauv lub cev, yog li ntawm cov ceg. Qhov zoo rau koj? Nyob rau hauv koj cov khoom noj yuav tsum ntau ntawm txiv hmab txiv ntoo thiab zaub, nplua nuj nyob hauv fiber ntau thiab cov vitamins. Haus cov kua txiv hmab txiv ntawm dub currant, chokeberry, rosehip, tshuaj yej. Noj cov kua txob liab, qhwv, zaub txhwb qaib, txiv kab ntxwv qaub thiab kiwi.
Coj cov zaub mov: Noj tshais - rye qhob cij, cheese nrog kua txob liab. Qhov thib ob noj tshais yog ib tug zaub xam lav nrog txiv kab ntxwv qaub thiab avocado, dawb yogurt. Noj su - broccoli kua zaub nrog nqaij nyug, wholemeal patties nrog pasta, zaub pob txha. Khoom txom ncauj - kua txiv los ntawm dub currant, tsev cheese. Noj su yog ib qho zaub xam lav ntawm lentils thiab kua txob liab.
Nrog rau cov ntshav qab zib kom siab dua
Cov hauv paus ntsiab lus ntawm kev noj haus: noj 5 zaug ib hnub ib zaug, txhua txhua peb teev. Tso cov khoom qab zib, qab zib, dej cawv, txiv hmab txiv ntoo txi, cov khob cij dawb. Tsis txhob haus cov dej qab zib. Qhov zoo rau koj? Noj mov los yog mov ci los ntawm wholemeal hmoov. Xws li cov zaub mov xim av, cov hmoov nplej nplaum, hmoov nplej poom. Dilute lub kua txiv nrog dej. Noj cov khoom qab zib.
Coj cov zaub mov: Noj tshais - plain yogurt thiab ob lub ncuav ntawm lub ncuav nrog ntses muab tshuaj. Qhov thib ob tshais yog kua txiv lws suav, tsev cheese. Noj su - broccoli kua zaub nrog croutons, cutlets nrog buckwheat porridge thiab zaub xam lav zaub nrog noob. Nyob rau hauv thib ob ib nrab ntawm lub hnub - ob pieces ntawm qhob cij, lean Ham, cucumbers. Noj hmo - wholemeal pasta nrog zaub (zucchini, kua txob, dos, txiv lws suav).
Noj zaub mov tom qab 50 xyoo
Tam sim no cov kev hloov hauv cov khoom noj txhua hnub thiab kev noj qab nyob zoo yog tsim nyog rau kev noj qab haus huv. Li ntawd, koj tuaj yeem txwv lub sijhawm thiab txaus siab rau koj daim ntawv zoo. Nrog rau txhua txhua xyoo ntawm peb lub neej, lub cev muaj peev xwm raug kaw tsawg. Koj tsis muaj zog, koj poob nqaij, lub cev absorbs tsawg dua cov vitamins thiab minerals, cov tawv nqaij poob moisture thiab elasticity. Tab sis cov pob txha thiab cov pob qij txha muaj feem xyuam. Dab tsi pab tau rau koj? Ntawm chav kawm - poov hlau. Tom qab lub cev ntas, vim yog tsis muaj estrogen, qhov nqus ntawm calcium los ntawm koj lub cev tuaj yeem ua tau li 10% weaker. Tsis tas li ntawd xwb, vim tias muaj teeb meem ntawm metabolic, vitamin D yog qhov tsim nyog rau qhov tseeb ntawm qhov no. Yog li, hauv koj cov khoom noj yuav tsum muaj cov mis thiab khoom siv mis. Qhov no yog qhov tseem ceeb ntawm cov tshuaj calcium rau cov pob txha. Koj tseem xav tau cov rog zoo. Tom qab 50, qhov kev pheej hmoo ntawm cov qhov atherosclerotic pib nce. Qhov no yog vim muaj kev txo qis nyob rau hauv qib "zoo" HDL roj. Tau los txog thaum "roj" LDL cholesterol. Hauv kev txiav txim rau qhov txheej txheem no yuav cuam tshuam rau lub plawv, sim hloov tsiaj cov rog nrog zaub.
Yuav ua li cas ntxiv dag zog rau cov pob txha
Lub ntsiab cai ntawm kev noj haus: cov ntawv qhia zaub mov yuav tsum yog ntau ntawm cov calcium. Txhua hnub ntawm lub caij no yog 1000 mg rau cov poj niam, thaum lub caij nyoog ntawm menopause - 1300 mg thiab 1500 mg nrog qhov hnyav. Tsis txhob hnov qab txog cov vitamin D. Dab tsi yog qhov zoo rau koj? Lub hauv paus ntawm koj kev noj haus yuav tsum yog mis nyuj thiab khoom noj khoom haus, nrog rau cov cheese. Ib qhov chaw zoo ntawm vitamin D yog qe, rog ntses, nplooj siab.
Sample menu: Noj tshais - dub khob cij, nplaum cheese nrog qej thiab txiv lws suav. Qhov thib ob pluas tshais yog kefir, ib lub kua. Noj hmo - zaub qhwv kua zaub, pearl barley, nqaij pike ci, sauerkraut nrog ib tug teaspoon ntawm sunflower noob. Khoom noj txom ncauj - paj npleg nrog kua txiv hmab txiv ntoo. Noj hmo - smoked mackerel, kua txob, ib khob mis nyuj haus.
Nrog rau theem siab ntawm cov cholesterol
Koj yuav tsum hloov koj cov khoom noj yog tias koj cov qib roj cholesterol hauv cov ntshav siab dhau. Nws tag nrho theem yuav tsum tsis pub tshaj 200 mg / dl, LDL yuav tsum muaj tsawg kawg yog 135 mg / dl thiab HDL saum 50 mg / dL. Yuav txo cov roj cholesterol, qhov kev noj haus yuav tsum ua raws li qhov tsis zoo ntawm cov tsiaj rog thiab ntsev. Koj yuav tsum tau noj ntau dua, tiam sis hauv feem me me. Nws yog ib qho yooj yim los hloov ntsev nrog tshuaj ntsuab spices. Nyob rau hauv kev twb kev txuas nrog qhov yuav tsum tau tswj kom muaj kev noj qab nyob zoo, koj yuav tsum tsis txhob siv cov khoom qab zib thiab piam thaj hauv nws daim ntawv dawb huv.
Qhov zoo rau koj? Noj cov cheese los yog cov mis nyeem qaub, thiab lwm yam ntses. Cov khoom noj khoom haus zoo rau koj, tiam sis koj yuav tsum tsis txhob muaj rog. Xaiv cov mis nyuj uas muaj roj tsawg, kua mis nyeem qaub thiab cheese. Npaj zaub kua zaub yam tsis muaj nqaij. Hauv cov ntawv qhia txhua hnub, suav cov txiv hmab txiv ntoo thiab zaub los sis cov khoom noj uas muaj fiber ntau uas txo cov roj cholesterol. Nws yog qhov zoo tshaj rau noj lawv raw los yog steamed, nrog ib tug me me txiv roj roj.
Sample menu: Noj tshais, qhaub cij, yoghurt, nyuj, txiv lws suav thiab radish. Qhov thib ob noj tshais yog ib qho txiv hmab txiv ntoo nyias nrog ib nrab txiv hmab txiv ntoo thiab kiwi hnav ris tsho nrog yoghurt thiab nphoo nrog grated dub chocolate thiab cheese. Noj su - lws suav kua zaub nrog wholemeal nplej zom, roasted salmon, buckwheat, ntsuab zaub xam lav nrog kua txob thiab zaub txhwb qaib. Khoom txom ncauj - cheese thiab dib. Kev su noj yog xim av txhuv, ci nrog txiv apples thiab cinnamon.