Yuav luag txhua tus poj niam tom qab yug me nyuam pib txhawj xeeb txog nws tus kheej lub cev, xav kom ua raws li qhov ua ntej cev xeeb tub. Tab sis yuav ua li cas kom poob ceeb thawj thaum pub niam mis kom tau koj daim duab rov qab thiab tsis ua mob rau tus me nyuam tib lub sijhawm. Ua li no, koj yuav tsum ua raws li tsoom fwv hauv hnub thiab noj txoj cai.
Thaum rov los ntawm lub tsev kho mob kom haum xeeb, ib tug niam txiv xav tau kev txhawj xeeb txog kev noj haus thiab saib xyuas nws cov khoom noj. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias kev noj zaub mov zoo, tus nqi ntawm cov mis nyuj yog yuav luag, tiam sis muaj feem xyuam rau kev noj qab haus huv ntawm tus me nyuam. Kev ntseeg hais tias ib tug poj niam laus yuav tsum noj ntau cov khoom noj rog kom muaj roj ntau ntxiv ntawm cov mis thiab haus tshuaj yej nrog Lee los yog mis nyuj yog tus stereotype outdated. Ib qho kev ntsuas tau zoo dua yog kev ua tiav ntawm tsoom fwv haus. Nws raug nquahu kom haus dej haus cawv txiv hmab txiv ntoo uas tsis muaj dej haus tsawg kawg yog 2 liters txhua hnub.
Tsis tas li, kev noj haus ntawm ib tug poj niam laus yuav tsum muaj feem xyuam, 5-6 zaug ib hnub, thiab muaj qee yam me me. Thov nco ntsoov hais tias nws yog ntshaw kom muaj noj tsis pub dhau 3-4 teev ua ntej yuav mus pw thiab nyiam dua yog tias nws yog kefir, yogurt, ryazhenka roj cov ntsiab lus ntawm 1 lossis 2.5%. Tab sis tsis txhob noj tshais, nws yuav tsum muaj tag nrho.
Thaum npaj cov tais diav, sim tsis txhob sim lawv. Nws yog pom zoo kom tshem tawm ntawm kev noj haus tag nrho cov rog thiab kib. Nws yog zoo dua rau noj boiled lauj kaub tais diav, steamed, ci nyob rau hauv qhov cub. Zoo, yog hais tias cov khoom noj muaj ntau yam zaub thiab txiv hmab txiv ntoo, uas yog ib nrab ntawm cov khoom noj txhua hnub. Lawv muaj peev xwm yuav consumed tshiab, boiled, stewed tsis muaj roj. Tab sis nws yuav tsum tau sau tseg tias thaum lub caij pub mis niam, tsis yog txhua tus txiv hmab txiv ntoo thiab zaub.
Qhov tshwj yog yog legumes, raws li lawv nce cov roj tsim, txiv kab ntxwv thiab liab txiv hmab txiv ntoo vim yog cov pigments muaj nyob hauv lawv, kab txawv cov txiv hmab txiv ntoo. Tsis txhob muaj cov txiv lws suav ntau. Ntxiv mus, yuav kom poob phaus thaum pub niam mis, cov poj niam yuav tsum tsis txhob noj cov txiv hmab txiv ntoo thiab cov txiv tsawb vim hais tias ntawm lawv cov khoom siv roj caloric.
Cov khoom noj khoom haus yog ib qho tseem ceeb rau kev noj qab haus huv thiab kom poob phaus. Tab sis qaub cream yog zoo dua rau cais tawm ntawm nws cov high caloric ntsiab lus. Cheese, txawm hais tias tseem muaj feem xyuam rau cov khoom noj uas muaj calorie, yog ib qho tseem ceeb heev, raws li nws yog ib qho tseem ceeb ntawm cov tshuaj calcium.
Yuav kom txo qhov hnyav, nws pom zoo kom siv cov khoom uas tsis muaj rog, piv txwv, yoghurt, kefir, mis nyuj muaj roj ntau tshaj 1%, curds - 5%, cheese - tsis tshaj 30%.
Nqaij khoom noj thaum lub sijhawm pub niam mis rau noj mis niam yuav tsum tsis txhob siv ntau tshaj ib zaug rau ib hnub rau pluas tshais lossis pluas su. Qhov no yog vim yog qhov tseeb tias cov nqaij nyuab nyuab. Nws yog qhov zoo uas yuav tau noj tej nqaij zoo dua li nws cov khoom xyaw. Tsis suav cov khoom noj khoom haus, cov khoom noj haus, cov hnyuv ntxwm thiab lwm yam khoom noj uas muaj cov rog thiab cov ntsev.
Khoom noj khoom haus zoo heev, cereals ntawm cov mis nyuj los yog dej. Siv lawv ua khoom noj, koj txo qhov kev pheej hmoo ntawm kev phiv rau tus menyuam. Cov khoom qes-calorie yog cov hmoov nplej xim av thiab tag nrho cov qhob cij.
Tsis nco qab txog "khoom noj txom ncauj", es tsis yog lawv haus cov dej los yog ib lub khob ntawm qaug zog tshuaj yej, nyiam dua tsis muaj suab thaj. Cov dej qab zib thiab cov dej qab zib, cov kua txiv hmab txiv ntoo kom tsis txhob siv los ntawm kev siv.
Nws yog ib qho tsim nyog yuav tsum tsis txhob noj kib, qab ntsev, ntsim, kaus poom, smoked, chocolate thiab dej cawv, txiv ntseej thiab noob. Cov tom kawg yog cov khoom noj uas muaj roj ntau heev uas muaj roj ntau. Txo kev noj cov hmoov nplej thiab ci. Ua raws li kev pom zoo: ib yob nyob rau hauv 2-3 hnub thiab tsuas yog thaum sawv ntxov.
Yuav ua kom pom tseeb, nws yuav tsum tau sau tseg tias cov ntsiab lus ntawm cov khoom noj yog qhov zoo tshaj plaws txo rau 1500-2000 calories ib hnub twg. Yog tias koj tsis muaj zog thiab tsawg, ua raws li qhov txo qis ntawm txoj cai no. Yog tias koj muaj zog, poj niam loj, ces haus li 2,000 calories ib hnub twg. Nco ntsoov tias kom txo tau txoj kab mus rau qhov tseem ceeb thiab haus tsawg dua 1200 calories ib hnub twg! Qhov no tuaj yeem ua rau qeeb ntawm cov nqi metabolic los ntawm 45% lossis ntau dua. Nws raug pom zoo kom ua raws li cov cai ntawm 1500 calorie, ces txhua txhua hnub koj yuav tau txais tsis pub tshaj 40 g ntawm ntshiab rog. Qhov zoo tshaj, koj qhov hnyav poob rau lub lim tiam yuav tsum yog los ntawm 250 txog 500 g.