Yuav ua li cas as cov as-ham, microelements, cov vitamins nkag cev? Ntawm chav kawm, los ntawm noj zaub mov thiab, tau kawg, noj qab nyob zoo. Thiab zoo li cas yog qhov tsim nyog rau peb lub cev? Nyeem txog qhov no hauv peb tsab xov xwm txog kev noj qab haus huv zoo!
Ntawm lub plawv ntawm txoj cai, cov khoom noj khoom haus rational yog qhov sib npaug ntawm qhov intake ntawm cov as-ham hauv lub cev thiab lawv noj. Qhov zoo tshaj: peb los yog plaub pluag noj ib hnub twg, raws li kev noj tshais, pluas su, pluas su thiab noj hmo. Yog tias xav tau, su noj yuav hloov tau los ntawm khoom txom ncauj. Lub cev txhua hnub ntawm carbohydrates, proteins, nqaijrog, micro- thiab macroelements thiab cov vitamins yog ncaj qha nyob ntawm tus txiv neej, nws lub hnub nyoog, thiab tseem ua haujlwm thiab cov kev cai lij choj. Cov ntsiab lus ntawm cov khoom noj yog txawv ntawm 1200-5000 kcal.
- 1200-2000 calories ib hnub twg yog pom zoo rau cov poj niam uas tsis tshua muaj hnyav, thiab rau cov poj niam uas muaj qhov hnyav nruab nrab, uas tseem tabtom ua kom lawv qhov hnyav lossis txo nws.
- 2000-3000 calories ib hnub twg yog kev pom zoo rau cov txiv neej thiab cov poj niam uas muaj lub cev hnyav li qub, ua rau lub neej muaj txiaj ntsig.
- 3000-3500 kcal yuav tsum tau noj los ntawm cov txiv neej lossis poj niam nruab nrab lossis loj uas muaj cov kab mob hauv siab. kev ua si.
Kev pom zoo.
Cov pluas noj tseem ceeb yog pluas tshais thiab pluas su, uas yuav tsum muaj caloric tshaj plaws thiab txaus hauv ntim. Tab sis thaum noj hmo, nws pom zoo kom noj cov khoom digestible - boiled ntses, tais diav los ntawm tsev cheese, zaub (xws li cov qos yaj ywm), thiab cov khoom uas muaj cov kab mob lactic acid uas tiv thaiv kom tsis txhob muaj cov ntses thiab cov kab mob hauv cov hnyuv.
Sibhawm. Nws tsis tshua muaj tsim nyog los txo qhov noj tau cov khoom noj uas muaj roj ntau hauv cov tsiaj rog. Nws yog ntshaw kom hloov lawv nrog nqaij nyug nplooj, dawb huv, dawb nqaij qaib nqaij. Ib qho ntawm cov kev xaiv - alternating nyob rau hauv thawj dishes ntawm nqaij broths nrog neeg tsis noj nqaij, thiab kib, stewed thiab nqaij lauj kaub tais diav - nrog boiled thiab steam. Tab sis cov rog, tab sis, yog tsim nyog rau lub cev, txij li thaum lawv, nyob rau hauv particular, cov cholesterol, pab txhawb rau lub cev loj hlob ntawm lub cev hlwb. Cov rog muaj nyob rau hauv ntau yam ceev, tsiaj thiab zaub roj, zoo li hauv cov qaub cream.
Ib qho ntawm cov khoom noj khoom haus zoo yog butter: nws yog absorbed los ntawm lub cev los ntawm 98%, thiab tseem muaj qhov tseem ceeb amino acids, uas yog tsis synthesized los ntawm lub cev thiab yuav tsum tau mus rau nws los ntawm sab nraum. Zaub roj muaj cov cuab yeej ntawm kev haus dej kom zoo (xws li, tshem cov co toxins los ntawm lub cev, cov tshuaj phem).
Proteins. Ib tug neeg xav tau 1 gram ntawm cov protein ib hnub rau txhua kilogram ntawm lawv qhov nyhav, ib nrab ntawm cov uas yuav tsum yog tsiaj txhu. Cov khoom noj muaj protein ntau yog nqaij, ntses, mis nyuj, qe, legumes.
Carbohydrates. Qhov txhua txhua hnub uas yuav tsum tau yog 500-600 grams. Carbohydrates raug faib ua cov yoo mov thiab maj mam digestible. Thawj thawj coj ua rau cov ntshav qabzib nce siab, qhov ntev thiab loj tuaj uas feem ntau ua rau kev mob ntshav qab zib. Cov carbohydrates muaj xws li qab zib, mis nyuj chocolate thiab pastry pastry. Qhov thib ob ntxiv cov ntshav qabzib theem, vim tias tsis muaj kev ua txhaum ntawm carbohydrate metabolism, ua rau kom ntev ntawm lub cev thiab tsis ua rau lub cev muaj hnyav ntxiv. Muaj cov cereals, hauv pasta los ntawm cov nplej ntses, nyob rau hauv zaub.
Ob peb lo lus hais txog cov txiaj ntsim ntawm kua txiv hmab txiv ntoo. Cov lus nug tseem muaj teeb meem. Cov khoom noj uas zoo tshaj plaws, uas, tsis zoo li cov txiv hmab txiv ntoo hauv cov kaus poom, tseem tuav cov suab thaj tsis pub dhau lub cev thiab yog cov khoom noj qab nyob zoo, thaum ua tau qhov chaw ntawm cov vitamins thiab minerals nyob rau hauv ntau cov ntaub ntawv ntau dua hauv ib qho zoo ib thooj tag nrho zaub los yog txiv hmab txiv ntoo.
Micro- thiab macro ntsiab.
Ib qho ntawm cov qauv kev noj qab haus huv yog tias feem ntau qhov macro- thiab microelements thiab cov vitamins yuav tsum tau muab rau lub cev nrog txiv hmab txiv ntoo, zaub thiab tshuaj ntsuab.
Hlau siv ib feem ntawm cov pa oxygen los ntawm cov qe ntshav mus rau lub cev thiab cov ntaub so ntswg los ntawm lub ntsws; yog pom nyob rau hauv cov qos yaj ywm, peas, spinach, apples, tab sis feem ntau ntawm tag nrho cov nyob rau hauv cov nqaij (thiab cov hlau nyob hauv cov nqaij yog zoo tshaj plaws absorbed).
Cov tshuaj yaj yeeb muaj feem xyuam rau cov txheej txheem metabolic thiab tsim nyog rau kev ua haujlwm ntawm lub cev nqaij; yog muaj nyob rau hauv turnips, cucumbers, zaub ntsuab thiab zaub txhwb qaib, txiv duaj, tev qos yaj ywm (yog li ntawd nws yog ib qho tseem ceeb rau periodically noj ci los yog boiled qos yaj ywm "hauv uniform").
Magnesium cuam tshuam qhov hauv sab hauv cov ntshav cov hlab ntsha. Deficiency ntawm magnesium ua rau kev puas tsuaj rau phab ntsa vascular, sclerotic vascular puas, ntau ntxiv roj cholesterol. Cov kev tshawb fawb tau qhia tias qhov deficiency magnesium ntev yog qhov yuav raug rau txoj kev ntshawv siab ntawm kev puas hlwb. Magnesium muaj kua txob, kua, kua txob.
Calcium yog qhov tsim nyog rau kev khiav lag luam ntawm lub hauv nruab nrab lub paj hlwb, thiab tseem preserves lub zog ntawm cov pob txha ntawm cov pob txha, muaj nyob hauv horseradish, spinach, taum thiab hauv cov khoom noj siv mis.
Sulfur , uas yog tseem heev uas tsim nyog rau kev ua hauj lwm ntawm lub cev, pom nyob rau hauv legumes thiab dawb cabbage.
Phosphorus yog xav tau los txhim kho lub hlwb, xws li, nco; Qhov loj tshaj yog nyob hauv cov ntses (uas yog lub hauv paus tseem ceeb ntawm cov amino acids), nyob rau hauv ntsuab peas thiab dos.
Iodine yog tsim nyog rau qhov synthesis ntawm cov thyroid hormones, yog pom nyob rau hauv hiav txwv thiab dawb cabbage, qej thiab persimmon.
Vitamins.
Ib qho ntawm cov khoom noj khoom haus zoo yog qhov tau txais cov vitamins ntawm lawv cov khoom ntawm lub cev, xws li thaum lawv noj tsis txaus, cov metabolism hauv ploj, qhov muag txo, osteoporosis thiab immunodeficiency development, ua haujlwm hauv central thiab peripheral nervous system, tawv nqaij mob hnyav.
Vitamin A yog kev koom tes hauv cov txheej txheem ntawm cov ntaub so ntswg, tsim kho qhov muag tsis pom kev; yog pom nyob rau hauv txiv lws suav, carrots, roob tshauv, blueberry, melon, nyob rau hauv butter, mis nyuj haus.
B vitamins yog tsim nyog rau qhov kev sib xyaws ntawm cov ntshav ntsiab lus thiab kev ua hauj lwm txaus ntawm qhov poob siab; yog pom nyob rau hauv cereals, cov khoom ua kua lactic acid.
Vitamin C tsub kom muaj zog ntxiv thiab pab txhawb zog rau sab phab ntsa, tiv thaiv lub cev los ntawm kev loj hlob ntawm qog nqaij hlav; yog pom nyob rau hauv Rose hips, strawberries, dub currants, parsley, horseradish, citrus, qej, qos yaj ywm, apples.
Vitamin E txhawb kev loj hlob hauv plab, thiab, ua ib qho antioxidant, tiv thaiv qhov teeb meem ntawm cov dawb radicals ntawm tib neeg lub cev, ua kom lub cev nws cov hluas. Muaj nyob rau hauv olive, pob kws thiab sunflower roj.
Kev ua haujlwm tseem ceeb ntawm vitamin D yog ntxiv dag zog ntawm pob txha; yog muaj hauv qe qe, mis, caviar, cod siab.
Thiab thaum kawg, kev noj qab haus huv ntawm tus neeg thiab nws cov me nyuam feem ntau nyob ntawm qhov tseeb, balanced khoom noj. Tam sim no koj paub li cas cov as-ham, microelements, cov vitamins nkag lub cev. Nco ntsoov qhov no, thiab koj tuaj yeem yuav tsis nco txog mus rau cov kws kho mob!