Yuav noj li cas?
Tsis tas yuav tsum maj, yog tias koj siv los haus ib qho khoom qab zib nrog qab zib, thiab muaj qos yaj ywm tom qab nrog nqaij nyoos, thiab mam li nco dheev koj mam li pib noj zaub xam lav, ces tsis muaj dab tsi zoo yuav tuaj ntawm nws. Koj lub cev yuav pib thov cov calories uas koj yuav tsis tau, koj yuav ua rau kev tu siab thiab plunge mus rau hauv kev nyuaj siab. Los yog koj tuaj yeem ua txhaum thiab noj peb zaug ntxiv nqaij thiab cov qos yaj ywm tom qab tshaj li niaj zaus. Yog li, koj yuav tsum maj mam hloov mus rau kev noj qab haus huv.
Pib nrog ib qho yooj yim, noj ib txoj cai los noj 3 txawv cov txiv hmab txiv ntoo ntawm cov xim sib txawv. Nws tuaj yeem ua kua (ntsuab), txiv tsawb (daj), txiv kab ntxwv (txiv kab ntxwv), lossis nws tuaj yeem yog cov txiv hmab txiv ntoo uas koj nyiam. Yog hais tias koj xav kom poob phaus los ntawm kev noj haus kom zoo, nws yog qhov zoo dua rau noj txiv hmab txiv ntoo hauv thawj ib nrab ntawm cov hnub.
Noj cov khoom qab zib thiab zaub tshiab, thiab nrog zaub pib noj. Thiab kom txog rau thaum koj noj ib tug zaub xam lav, tsis txhob pib garnishing. Thiab daim card yog yooj yim, koj tau txais cov vitamins, noj zaub, ntxiv rau, koj yuav tau txais txaus. Siv tsawg calorie garnish.
Noj cov ntses thiab cov nqaij ntawm nqaij es tsis txhob ravioli, sausages thiab sausages. Tsis txhob muab kib rau lawv, tabsis sim ua rau stew, ua noj, soar los yog ci. Tom qab ntawd koj pib poob phaus, lub cev yuav tau txais tsawg dua rog thiab ntau dua kab lus.
Es tsis txhob dub dej tshuaj yej thiab kas fes, haus dej ntsuab tshuaj yej, thiab hloov cov suab thaj hauv cov tshuaj yej nrog koj niam. Ib nrab ntawm ib teev ua ntej noj mov, haus dej haus, thiab kom thoob plaws hauv hnub, vim dej yog ib lub cev thiab lub neej.
Nws tsis yooj yim rau noj tsis muaj cai, thiab koj tsis tas noj zaub xwb lettuce yoojyim kom poob phaus. Peb xav tau xuas khoom noj kom ua hauj lwm zoo rau lub cev. Nws yog tsim nyog siv thawj kauj ruam, tsuas yog ib qho kev siv zog, thiab koj yuav pom tias yooj yim npaum li cas koj yuav poob phaus. Yuav tsum nyob rau hauv cov duab thiab tsis tshaib plab koj tus kheej thiab poob phaus, koj yuav tsum tau noj variedly thiab kom raug, nrog rau cov khoom noj khoom haus los ntawm 5 txawv xim pawg.
Lub hauv paus ntsiab lus ntawm lub zog uas txiav txim siab cov calorie ntsiab lus ntawm cov khoom noj yog cov rog thiab carbohydrates. Tus nqi ntawm calories ib hnub twg yog nyob ntawm qhov nqi zog, poj niam txiv neej, hnub nyoog. Hauv ib hnub ib tus neeg laus xav tau 1700-3000 calorie ntau ntau. Thiab lawv tsis tuaj yeem raug tso tseg. Ntxiv rau cov rog, carbohydrates, proteins rau kev ua haujlwm, microelements thiab cov vitamins ntxiv. Cov tsis muaj cov tshuaj no ua rau muaj teeb meem kev noj qab haus huv: muaj zog qaug zog, txob txob taus, tsis ua hauj lwm rau cov mob sib kis, lwm cov kab mob yuav tshwm sim. Yog tias koj xav tias koj tsis muaj lub zog txaus, koj yuav tsum noj cov vitamin ntau ntau, ua ntej uas sab laj nrog ib tus kws kho mob.
Hauv kev noj zaub mov txhua hnub muaj xws li cov khoom ntawm 5 xim pawg:
Cov khoom daj
Lub hauv paus ntawm cov ntawv qhia zaub mov txhua hnub yog ua los ntawm cov cereals. Lawv txo txoj kev pheej hmoo ntawm cov hlav malignant, tiv thaiv lub cev, txo cov cholesterol hauv cov ntshav, thiab tseem ua rau kev ua haujlwm ntawm lub plab. Rau kev noj qab haus huv, coarse hmoov, cereals thiab tag nrho grain khob cij pab tau.
Ntsuab khoom
Lawv yog: nceb, txiv hmab txiv ntoo, txiv hmab txiv ntoo, zaub. Lawv ua hauj lwm yog cov tseem ceeb ntawm cov as-ham uas tsis muab coj los ua ke hauv lub cev. Cov no yog cov organic acids, cov khoom noj muaj fiber ntau, cov zaub mov thiab cov vitamins. Lawv txhim kho txoj haujlwm ntawm lub plab, tshem tawm ntawm lub cev ua xua, co toxins, nqaij, tswj kev noj qab haus huv ntawm cov hlab ntsha thiab lub siab, txhawb kev ua kom lub cev tsis muaj zog, txo cov cholesterol. Kev noj zaub mov zoo rau ib hnub twg yuav tsum yog 500 gram ntawm txiv hmab txiv ntoo thiab zaub, lawv yuav tsum muab faib ua 3 noj mov.
Xiav Cov Khoom
Qhov no - cheese, cheese, tsev cheese, fermented ci mis nyuj, yogurt, kefir, mis. Cov khoom no yog ib qho tseem ceeb ntawm cov protein, vitamins A, D, B2, phosphorus thiab lwm tus. Nyob rau hauv fermented cov mis nyuj cov khoom muaj ntau yam zoo microorganisms. Cov khoom noj khoom haus ua rau kev loj hlob ntawm lub cev, tswj cov kev ua ntawm lub plab, ntxiv dag zog rau cov plaub hau, rau tes, txhawb kev noj qab haus huv ntawm daim tawv nqaij, ntxiv dag zog rau cov hniav thiab cov pob txha. Cov naj npawb txhua hnub yog 2 qhov ntawm cov khoom siv mis nyuj uas muaj roj tsawg (50 gram ntawm cheese, ib khob kefir los yog mis nyuj).
Txiv Kab Ntxwv Khoom
Lawv yog cov khoom xws li: noob, noob taum, txiv ntseej, taum, qe. Cov khoom noj no muaj nplua nuj nyob rau hauv microelements, cov vitamins, protein ntau. Nqaij ntses, ntses, cov khoom noj tiv thaiv iodine deficiency, tiv thaiv lub cev, txo qhov kev pheej hmoo ntawm ntshav tsis txaus. Rog ntau yam ntawm ntses ua rau lub normalization ntawm metabolism, txhim kho ntawm daim tawv nqaij, vessels thiab lub plawv. Txhua hnub koj yuav tsum tau siv ib nrab ntawm cov khob nplej, 100 grams ntawm venison los yog nqaij nyug. Noj cov nqaij ntshiv. Nqaij qaib, ntses, nqaij yog qhov zoo tshaj plaws stewed nrog zaub, los yog siav nyob rau hauv grill.
Cov khoom liab
Qhov no - dej cawv, confectionery, qab zib, roj. Cov khoom xws li muaj xws li: sucrose, roj cholesterol thiab roj. Lawv yuav tsis raug tso tseg rau ib tug neeg noj qab haus huv, tab sis koj xav kom txo lawv txoj kev siv mus rau qhov siab tshaj plaws. Admissible servings - 2 tbsp. l. txhua yam roj roj, 50 mg ntawm cov dej qab haus huv los yog 200 MG ntawm qhuav caw, 6 tsp. jam los yog qab zib, 10 grams ntawm margarine los yog butter.
Maj mam, hauv koj cov khoom noj, hloov cov khoom noj txom ncauj uas muaj kev noj haus thiab kev noj qab haus huv:
1) Khoom qab zib, khoom qab zib, buns thiab txiv hmab txiv ntoo thiab txiv hmab txiv ntoo.
2) Hloov cov khob cij dawb nrog cov nplej dawb.
3) Chocolate mis nyuj qhob noom xim kasfes.
4) Chips thiab crisps hloov nrog lub ncuav.
5) Hloov qab zib nrog txiv hmab txiv ntoo thiab zib mu.
6) Hloov cov nqaij liab kom dawb (luav nqaij, nqaij qaib).
Tam sim no nws yog tseeb li cas noj txoj cai thiab poob phaus. Siv cov tswv yim no thiab koj yuav tau noj txoj cai thiab poob ceeb thawj.