Cov zaub mov yuav tsum yog kev noj zaub mov thiab sai sai.
Hmoov tsis, tus naj npawb ntawm cov khoom yog tsawg, yog li koj yuav tsum tau xyov ntau hom kab kev uas twb muaj lawm.
Tab sis kev noj haus rau kev pub niam mis yuav tsum tsis yog tsuas yog rau tus me nyuam, tab sis kuj vitaminized, uas ua rau muaj teeb meem ntau heev, vim hais tias yuav luag tag nrho cov zaub thiab txiv hmab txiv ntoo yog raug mus rau kev kho cua sov.
Yuav kom zoo khaws cov khoom tseem ceeb ntawm cov khoom, nws yog ib lub tswv yim zoo los yuav ib lub tshuab ua kom siab, uas nws hloov saj.
Feem ntau, cov kws kho mob qhia cov poj niam pub mis, noj ntau dua zaub mov txhua hnub ua ntej, calories (300-500 calorie). Rau feem ntau, cov qib siab yog 2000-2200 calorie ntau ntau. Tau kawg, cov calorie ntau ntau yuav txawv me ntsis, raws li qhov siab thiab qhov hnyav ntawm tus poj niam thiab tsim txog li ntawm 1800-2700 calories ib hnub. Qhov no xam tau raws li tus nqi ntawm cov mis nyuj uas siv los ntawm tus me nyuam hauv ib hnub.
Lub sijhawm no nws yog ib qhov tsim nyog yuav tau txo cov khoom noj khoom haus thiab khoom qab zib, txhua txhua hnub noj cov khoom siv mis nyuj yog: yoghurt, mis nyuj, cheese.
Qhia tawm hauv zaub mov, nqaij, ntses, nqaij qaib, qe, ceev.
Txiv hmab txiv ntoo kuj tseem xav tau; thiab tsis txhob hnov qab mov, cij, qhob cij.
Koj yuav tsum noj dab tsi thaum pub mis niam, thaum uas cev xeeb tub thiab lactation, calcium ntawm cov pob txha tsis ntxuav? Qhov no yuav tsum muaj cov khoom muaj calcium. Kev pom zoo txhua hnub rau tus poj niam laus yog 1600 mg. Calcium yog pom nyob rau hauv cov dawb dawb cabbage thiab nyob rau hauv broccoli, sardines, txiv kab ntxwv, almonds, cheese, tofu. Tab sis ceev faj nrog qee yam khoom-lawv tuaj yeem ua rau tsis haum rau tus niam laus xwb, tab sis kuj yog tus menyuam. Yog li, tom qab ua tib zoo soj ntsuam, nws yuav tsum tshem tawm cov khoom noj no los ntawm cov khoom noj. Tab sis txij li thaum koj ua tsis tau yam uas tsis muaj calcium, koj yuav tau mus yuav ib qho kev npaj muaj calcium. Txawm li cas los xij, ua tib zoo xyuas qhov tseeb tias cov calcium uas yuav muab ntxaum nrog ua ke nrog vitamin D, magnesium thiab zinc. Yog li, thaum mus yuav cov tshuaj, saib seb puas muaj cov ntsiab lus hauv nws.
Nrog txhua txhua hnub noj txiv hmab txiv ntoo thiab zaub, tus poj niam lub cev yuav tau txais cov vitamins tsim nyog. Nws yuav tsum raug sau tseg tias kev txhim kho ntawm tus me nyuam thiab nws txoj kev loj hlob ntawm lub cev, vitamin D plays lub luag hauj lwm tseem ceeb, uas muaj nyob hauv cov ntses, qe, mis nyuj, tsev cheese thiab butter. Yog li ntawd, thaum lub sij hawm lub sij hawm ntawm pub mis, tsis txhob hnov qab txog cov khoom no.
Raws li kev noj mov ntawm kas fes, chocolate, cocoa-tsis zoo los ntawm tus me nyuam lub cev tsis qhia. Qhov tseeb, yog tias tus niam tsev laus txwv tsis pub siv cov kas fes rau ob lub khob rau ib hnub twg thiab yog tias tus me nyuam tsis pom kev txhawj xeeb, zoo pw.
Cov neeg ua khoom noj khoom haus zoo, piv txwv, aspartame, tsis suav hais tias yog teeb meem rau cov poj niam laus, tab sis tsis muaj txiaj ntsim los ntawm lawv. Tab sis yog tias tus menyuam muaj tus kab mob zoo li phenylketonuria, ces cov tshuaj aspartame yog qhov tsis zoo, xws li hauv cov tshuaj aspartame muaj phenolanin, thiab nws cov ntsiab lus ntxiv hauv tus menyuam lub cev yuav ua rau muaj kev txhawj xeeb ntawm kev puas siab puas ntsws.
Tus cwj pwm haus yog qhov tseem ceeb. Tus menyuam yaus xav tau cov dej haus ntxiv, uas tus niam tsev laus yuav tsum haus dej hauv daim ntawv ntawm dej, kua txiv. Sim haus cawv kom txog li 8-10 khob dej ntawm ib hnub twg. Txawm hais tias qhov no tsis yog qhov teeb meem thaum pub niam mis. Tsis tas li ntawd, soaking cov kua yog tsim nyog rau kev pub ntau zaus ntawm tus me nyuam.
Cov kws kho mob hais tias tsis muaj cov khoom noj khoom haus uas nws yuav hais tau tseeb tias cov khoom no raug txwv. Tag nrho cov no yog tus tib neeg hais tias nws yuav yog txoj cai los mus sab laj nrog ib tus kws kho mob.
Thiab raws li kev npaj khoom noj, koj yuav tsum tsis txhob noj cov zaub mov kib. Rau cov nqaij lovers thiab cutlets, koj muaj peev xwm npaj lub tais raws li nram no: pieces ntawm pulp me ntsis discourage, ib me ntsis ntsev, kua txob thiab qhwv txhua daim nyias nyob rau hauv ntawv ci. Sab saum toj sprinkle nrog tws qej thiab dos, qhwv. Noj 45-50 feeb hauv qhov cub lossis qhov cub.
Yog hais tias cov khoom siv li niaj zaus - cov nplej zom, cov nplej, cov buckwheat, cov qos yaj ywm uas tau muab zom npo, sim muab cov hmoov av thiab cov txhuv rau hauv qhov chaw sib npaug, ntxuav tas ua ntej ua noj. Slightly Fry lub finely tws dos thiab carrots, tag nrho cov no nyob rau hauv ib lub lauj kaub thiab Bay nrog dej. Koj tsis muaj lub tswv yim li cas qab no. Nws kuj tseem pleasantly surprise lub saj ntawm ib tug sib tov ntawm finely tws txiv hmab txiv ntoo.
Nqaij zoo dua yog siv ntau hom: lean nqaij npuas, dawb poultry (zoo boil los yog ua nqaij me), tus nplaig.Kuj tseem ceeb heev yog cov ntses tsawg-roj (pike-perch, cod, carp, hake, thiab lwm yam); lawv nws yog zoo dua rau weld.
Qhov ntau ntawm cov protein nyob rau hauv kev noj haus yuav tsum tau nce. Rau no cheese thiab cheese yuav ua. Mis nyuj haus thiab cov khoom siv mis nyuj yuav tsum tsis txhob noj nqaij nyoos, ua kom lawv cov cheese cakes, curd casserole, noj cov kua mis tsis muaj suab thaj. Yog hais tias nyuj cov mis nyuj nyob rau hauv kev tu cov poj niam cev xeeb tub tuaj yeem ua rau muaj kev tsis haum tshuaj hauv tus me nyuam, nws yog ib qho zoo dua rau cov khoom noj (fermented mis), kua mis, kua mis nyeem qaub, thiab lwm yam khoom noj.
Nws yog ib qhov tsim nyog yuav tsum tau hais tias kev noj haus ntawm leej niam leej txiv yuav tsum muaj txaus fiber ntau, uas ua rau tus plab hnyuv txhuas. Ua li no, txhua hnub noj khoom haus txhua hnub yuav tsum muaj xws li ntau npaum li cas (kwv yees li 400 g) ntawm cov zaub tshiab lossis zaub ua noj (carrots, zucchini, beets, taub dag, thiab lwm yam), tsawg kawg yog 300 g txiv hmab txiv ntoo, txiv pos (txiv ntoo, txiv ntoo, txiv pears, plums, currants, gooseberries), juices, zoo dua nrog pulp. Nws tsis tas noj cov txiv hmab txiv ntoo tauj (tshwj tsis yog txiv tsawb) thiab txiv hmab txiv ntoo ntawm txiv kab ntxwv thiab xim liab. Cellulose yog nplua nuj nyob hauv nplej, buckwheat thiab oatmeal (cereals yuav tsum yog alternated), qhob cij dub thiab tshwj xeeb tshaj yog cov txiv hmab txiv ntoo qhuav (prunes, qhuav apricots).