Yuav kom txo tau qhov hnyav rau tus menyuam, koj yuav tsum paub qhov ua rau kev rog. Thaum lub sij hawm muaj ob hom kev rog: thawj thiab theem nrab. Qhov ua rau kev rog feem ntau yog feem ntau muaj kev sib txuas thiab overeating. Kev noj zaub mov ntawm cov me nyuam yooj yim digestible carbohydrates, xws li qhob cij, qab zib, qos yaj ywm, khoom qab zib thiab lwm yam khoom qab zib - roj, rog soups, roj cream, cov rog rog feem ntau muaj nyob rau ntau qhov loj. Feem ntau cov menyuam tsis tshua pom kev noj haus thiab thaum sawv ntxov lawv feem ntau tsis noj ntau, thiab yav tsaus ntuj lawv overeat. Txawm li cas los xij, lub zog uas lawv tau txais los ntawm cov zaub mov yuav tsum sib npaug mus rau lub zog uas lub cev siv.
Rog kuj muaj peev xwm tau txais. Nyob rau hauv rooj plaub thaum leej niam leej txiv rog, qhov tshwm sim ntawm tus kab mob hauv tus menyuam yog 80%, yog tias tsuas yog ib leej niam leej txiv muaj teeb meem ntawm kev rog, ces qhov tshwm sim yog 40%. Lub swb ntawm cov hlab ntsha thiab cov qog endocrine yuav ua rau kev mob siab thib ob, tab sis nyob rau hauv cov me nyuam hom kev pham no yog 5%, uas yog ib qho tsawg heev.
Feem ntau cov kev pham muaj nyob rau hauv cov me nyuam yaus hauv hnub nyoog ib xyoos. Yog hais tias tus me nyuam tau mob tshaj li peb lub hlis thiab nws qhov hnyav nce txhua lub hli ntau tshaj 3 kg, tom qab ntawd cov me nyuam yaus muaj rog rog yav tom ntej. Cov me nyuam mos liab hauv qhov no, xws li cov yeeb yam ua rau lub hlwb muaj zog thiab lawv cov zauv nce.
Kev noj haus rau cov me nyuam yaus nyhav
Muaj ntau yam kev ua si, kev kho mob thiab kev khiav haujlwm yog kev pabcuam nkaus xwb nrog cov zaubmov uas muaj tsawg tsawg tus calories. Nyob rau hauv kev kho mob rog, kev ua siab ntev yog qhov tsim nyog, vim hais tias qhov xav tau yuav ua tau tiav tom qab ob peb xyoos.
Tus kabmob cogtseg txhua tus yuav tsum tau tsimnyog thiab tsimnyog ntxiv rau kev noj zaubmov: cov rog, cov nqaijrog, cov vitamins thiab cov kua mineral salts, carbohydrates; yog li yoo mov, ua ib txoj kev poob phaus, rau cov menyuam yaus tsis txhob xyaum.
Kev tshem tawm cov rog ntawm lub cev thiab tsis pub lawv pom ntxiv - qhov haujlwm tseem ceeb rau kev nyab xeeb txo tus menyuam. Qhov no tuaj yeem ua tiav los ntawm kev txo cov naj npawb ntawm cov calorie ntau ntau hauv cov khoom noj txhua hnub. Nyob rau hauv cov ntaub ntawv no, koj yuav tsum tso tseg kev siv cov carbohydrates, uas lub cev yooj yim absorbs. Nws yog chocolate, qab zib, khoom qab zib, khoom qab zib, qab zib qaub. Qhov noj tau cov rog: nqaij npuas, nqaij rog, zaub roj, rog soups yuav tsum muab cais tawm. Hmoov nplej kuj tseem tuaj yeem ua rau hnyav nce, yog li ntawd nws tsim nyog los tso macaroni, mij, khoom qab zib, mov ci. Qhov noj ntawm qos yaj ywm yuav tsum tau minimized. Pub tus menyuam noj tsib zaug ib hnub twg hauv me me. Tsis txhob pub me nyuam noj khoom qab zib thiab txiv hmab txiv ntoo thaum noj mov. Yog hais tias tus me nyuam tseem nug txog khoom noj khoom haus, ces muab nws ib yam dab tsi los ntawm zaub: tshiab cabbage, carrots, radish los yog dib.
Nco ntsoov, koj yuav tau noj yam tsis mob. Noj hmo yuav tsum tsis pub dhau 2 teev ua ntej tus me nyuam mus pw. Los mus noj khoom haus yuav tsum maj mam. Hloov mus rau cov khoom noj uas tsis muaj calorie tsawg dua yuav tsum maj mam. Cov rog feem ntau yog cov khoom noj uas muaj calorie ntau. Hauv qhov zoo li no, cov kws txawj xav kom koj noj cov zaub mov ntau dua thiab tsim nyog muaj hnub nyoog, thiab tom qab li 2 asthiv koj tuaj yeem hloov mus noj zaub mov ntau dua.
Muab cov khoom noj rau cov khoom noj uas tsis muaj calorie tsawg. Nws tuaj yeem yog cov tsev me me cheese, yogurt, acidophilus, kefir. Kev Nqaij Qe Nqaij Nyuaj Tshaj yog tsim rau cov nqaij lauj kaub tais diav, thiab cov khoom noj yuav tsum muaj roj. Cov khoom noj xws li tsev cheese, nqaij, txiv hmab txiv ntoo, zaub thiab mis nyuj, tus menyuam yuav tsum tau txais txhua txhua hnub, thiab nws raug nquahu kom muab sausage, qe, cheese thiab ntses tsis ntau tshaj li peb mus rau plaub zaug hauv ib lub lis piam. Nws yog pom zoo kom noj unsweetened berries thiab txiv hmab txiv ntoo, thiab los ntawm zaub - txiv lws suav, cabbage, radish, taub dag thiab qus.