Nws yog ib qho tseem ceeb kom to taub tias tus me nyuam yog thawj rog thiab ntau npaum li cas nws yuav tsum tau txo kom poob phaus. Cov kws kho mob siv cov lus tshwj xeeb, uas koj yuav pom tias ntau npaum li cas tus menyuam yuav tsum hnyav, hnub nyoog thiab qhov siab.
Hnub nyoog | Qhov siab | Nyhav |
1 xyoos | 74-77.3 | 9.4-10.9 |
2 xyoos | 82.5-89.0 | 11.7-13.5 |
3 xyoos | 92.3-99.8 | 13.8-16.0 |
4 xyoos | 98.3-105.5 | 15.1-17.8 |
5 xyoos | 104.4-112.0 | 16.8-20.0 |
6 xyoo | 110.9-118.7 | 18.8-22.6 |
7 xyoo | 116.8-125.0 | 21.0-25.4 |
8 xyoo | 122.1-130.8 | 23.3-28.3 |
9 xyoo | 125.6-136.3 | 25.6-31.5 |
10 xyoo | 133.0-142.0 | 28.2-35.1 |
Kev Npaj Ua Haujlwm:
Yog tias koj pom tias tus me nyuam rog, koj yuav tsum hloov koj txoj kev ua neej. Thiab tsis tsuas yog tus me nyuam, tab sis kuj nws tus kheej, raws li cov me nyuam tau qhia rau lawv niam lawv txiv, luam lawv cov kev tiv thaiv, kev coj cwj pwm, nrog rau cov cwj pwm ntawm gastronomic.
2) Cia peb pom hauv lub tub yees
Thaum cov rog nyhav dhau los, cov me nyuam yaus yuav tsum noj cov khoom noj uas muaj qis qis dua hauv cov khoom noj uas muaj caloric. Los ntawm kev txo cov nroj tsuag thiab tsiaj yam. Hauv kev noj haus, tus menyuam yuav tsum muaj qe, nqaij nruab deg, cheese, ntses lossis nqaij hauv 24 teev. Ntses, nqaij qaib thiab nqaij yuav tsum tau noj hauv ib daim ntawv ci los yog ua pob hau, thiab ua cov roj tsawg. Cov khoom noj khoom haus thiab roj carbohydrates: cov phom thiab cov ncuav muffin, cov qos yaj ywm kib, chips, glazed curds, soda, cakes thiab piam thaj yuav tsum loj heev, thiab nws zoo dua rau tshem tawm ib ntus. Cov qhob cij, pas nplej zom ntawm ntau yam, porridge yuav tsum tau txo kom tsawg. Mov ci yuav tsum tau noj yam tsis tau ceev thiab noob los yog cereal.
Kev siv cov rog yuav tsum tau txo, lossis xaiv cov khoom siv mis nyuj uas tsis muaj rog: cheese los ntawm cov khoom qib, 10 los sis 15% qaub cream, yogurtts, 0 lossis 1.5% curd, 1% mis. Muaj ntau cov rog muaj nyob rau hauv cutlets, sausages, sausages, sausages, cov kaus poom zaub mov, cov khoom no yuav tsum tau tshem tawm lawv cov menyuam noj cov zaub mov.
Kev Npaj Ua Haujlwm:
- Koj yuav tsum ua kom tau "Lub Chaw muag Khoom Noj", uas koj yuav tsum sau txhua yam uas tau noj los ntawm ib tug me nyuam thiab tag nrho cov neeg hauv koj tsev neeg rau ib hnub. Hauv daim ntawv no koj yuav tsum muaj ib khob mis nyuj rau yav hmo ntuj, tshuaj yej nrog cov khoom qab zib, cov khoom noj txom ncauj.
- Mus xyuas tus menyuam tus kws qhia noj zaub mov, nws yuav saib xyuas kev noj qab haus huv ntawm tus menyuam thiab nws qhov hnyav.
- Qhia koj tus me nyuam thiab tag nrho cov tsev neeg kom noj cov pluas mov me me 4 zaug ib hnub twg, ntawm lub sijhawm ib hnub twg.
- Pluas tshais thiab su noj yuav tsum plentiful tshaj noj hmo. Rau ib tug me nyuam, noj qab haus huv pluas tshais tseem ceeb heev, ces nws yuav tsis thov khoom qab zib, nws yuav zoo siab thiab nyob ntsiag to. Rau dessert koj yuav tsum tau muab txiv hmab txiv ntoo.
- Tsis txhob yuam kom tus menyuam noj yog tias nws tsis xav noj. Txhob rau txim rau nws rau ib nrab hnub noj kua zaub.
- Tshem lub TV tawm hauv chav ua noj los yog chav noj mov thiab tsis txhob cia koj tus kheej noj thaum saib yeeb yaj kiab los yog nyeem ib phau ntawv rau pluas noj. Hauv qhov xwm txheej no, tus me nyuam raug kev cuam tshuam los ntawm kev noj mov thiab tsis pom tias nws muaj kab ntau heev.
- Thaum koj yuav khoom, nyeem cov ntawv. Yog tias tus me nyuam tshaib plab, tsis txhob nqa nrog koj mus tom khw.
3) Lub neej nyob rau hauv kev xav
Hauv tsev kawm ntawv, qhov kev kawm qhia muaj 2 tshooj ntawm kev kawm lub cev txhua lub lim tiam. Tab sis qhov no tsis txaus, tus menyuam yuav tsum khiav 1 xuab moos rau ib hnub. Tab sis txawm los ntawm cov tshooj lus no, cov me nyuam tsuas yog koom nrog, coj ib daim ntawv pov thawj tso, tawm mus nkaum. Yog vim li cas hle lub tsev kawm ntawv, dhia dhau tus tshis, lawv hais tias. Tam sim no nyob rau hauv teb chaws Russia muaj tsoomfwv ib qho kev pabcuam uas yuavtsum tau hloov cov ntsiab lus ntawm kev kawm tawm dag zog. Txhua lub tsev kawm ntawv yuav tsim ntau lub tshooj thiab kev ua si, kom txhua lub tsev kawm ntawv muaj peev xwm xaiv tau ib qho kev qhia rau nws tus kheej. Es tsis txhob dhuav dhia, cov ntxhais txiav txim siab los qhia cov aerobics, thiab cov tub rau kev ua yeeb yam. Tab sis thaum nyob rau hauv feem ntau cov tsev kawm ntawv nyob rau hauv Russia chav kawm ntawv lub cev muaj kev kawm nyob rau hauv lub qub.
Kev Npaj Ua Haujlwm:
- Rau kev sib koom ua ke, mus rau hauv koj cov sijhawm rau 1 xuab moos. Taug kev ntawm ko taw ntawm tsev mus rau tom tsev kawm ntawv, thiab siv rau tus me nyuam no. Yog tias tus menyuam xav dhia thiab khiav, tsis txhob pheej yank, thiab thov ntawm tus menyuam kom nws "coj zoo," txhais tau hais tias, nws yuav taug kev ntawm txoj kev hauv kev ntsuas.
- Nrhiav kom paub seb yam kev ua si hauv cheeb tsam koj nyob thiab sau cia tus me nyuam nyob ntawd. Rau ib tug me nyuam qhov kev pab tshaj plaws rau qhov hnyav yuav tau suav hais tias yog da dej. Nws yog qhov ua tau thiab tag nrho tsev neeg mus rau hauv lub pas dej.
- Hauv tsev, koj tuaj yeem nruab ib lub menyuam yau ntawm lub qhov rooj nrog lub pas dej kom tus menyuam tuaj yeem sawv thiab nce tau thaum sawv ntxov. Yog hais tias nws muaj ib qho me me dawb, tsis txhob khuv xim thiab yuav nws ib lub tsheb kaujvab ua si, yog li txawm nyob hauv huab cua phem, tus me nyuam tuaj yeem npaj caij tsheb kauj vab me me.
- Cov hnub so tau siv ua ke nrog menyuam yaus - rafting rau kayaks, npaj caij tsheb kauj vab, tsheb nees thiab kev mus ncig sab nraud, hauv cov chaw kho mob zoo-kho.
4) Sim saib TV tsawg dua
Cov kws txawj yaum kom tsis txhob saib TV ntev txog 2 teev ib hnub twg, thiab qhov no yog qhov siab tshaj plaws. Tus American Academy of Pediatrians tsis tuaj yeem pom cov menyuam saib TV txhua lub sijhawm. Cov me nyuam uas tab tom saib "xiav tshuaj ntsuam" rau cov xuab moos, feem ntau muaj hnyav ntau heev. Thiab tus me nyuam xav tau tsiv mus nyob. Koj tsis tuaj yeem yuam tus menyuam 4 xyoos mus pw hauv lub rooj zaum ib teev. Tab sis nyob rau hauv pem hauv ntej ntawm lub TV tus me nyuam sits txhua hnub, li ua zoo puas rau nws noj qab haus huv.
Kev Npaj Ua Haujlwm:
Ua ntej koj yuav tsum tshem tawm lub computer thiab TV hauv chav tsev menyuam. Muab tag nrho cov cuab yeej tsim nyog rau hauv koj chav, yog li nws yuav yooj yim rau koj tswj koj tus me nyuam. Tom qab ntawd muab cov sij hawm txwv thiab dhau qhov kev txwv no tus tub lossis tus ntxhais yuav tsum tsis tawm. Yog tias koj ntshai tias koj tus me nyuam yuav pom cov yeeb yam tsis zoo, ua kom lub TV thiaj li pom tias nws tsuas yog qee yam.
Yuav kom txo tau qhov hnyav ntawm tus me nyuam yam tsis muaj kev raug mob rau kev noj qab haus huv, koj yuav tsum nrhiav kom paub qhov ua rau kev rog. Thaum lub sij hawm muaj 2 hom kev rog: thawj thiab theem nrab. Qhov ua rau kev rog loj yog overeating thiab tsis tshua muaj kev mus. Kev noj zaub mov ntawm cov menyuam yaus hauv cov dej loj yog yooj yim digest carbohydrates - khoom qab zib, qos yaj ywm, qab zib, qhob cij thiab lwm yam khoom qab zib, tsiaj rog - rog rog, roj cream, fatty soups, roj. Feem ntau cov me nyuam tsis tshua pom kev noj haus thiab feem ntau noj tsawg dua thaum sawv ntxov, thiab yav tsaus ntuj lawv overeat. Tab sis lub zog uas lawv tau txais nrog zaub mov yuav tsum sib npaug rau cov nyiaj uas lub cev siv.
Kev mob qoob loo tuaj yeem pub niam txiv muaj. Thaum ob leeg niam leej twg rog, tus me nyuam muaj 80% ntawm kev tsim tus kab mob, yog tias ib tus niam txiv raug cuam tshuam los ntawm kev rog, ces qhov tshwm sim yog 40%. Lub swb ntawm cov hlab ntsha tuaj yeem ua rau muaj kev phom sij ntxiv mus, thiab hom kev rog no 5%, thiab qhov no yog ib qho tsawg heev.
Feem ntau cov kev pham kuj pom hauv cov menyuam yaus hauv 1 xyoos. Yog tias tus me nyuam tau mob siab tshaj 3 lub hlis, thiab txhua lub hlis qhov hnyav nce ntau tshaj 3 kilograms, ces cov me nyuam yuav muaj rog yav tom ntej. Peb xav kom koj paub koj tus kheej nrog kev noj haus rau cov menyuam uas muaj rog.
Kev noj haus rau cov me nyuam yaus nyhav
Ntau yam kev ua si, kev sib tw, kev kho mob muaj txiaj ntsim yog pab tau nrog cov khoom noj, uas muaj cov calorie ntau ntau. Nyob rau hauv kev kho cov rog, yuav tsum ua siab ntev, vim hais tias cov qhab-nees uas peb yuav ua kom ncav tau li ob peb xyoos.
Tus kabmob loj hlob xav tau kev pabcuam thiab tsim nyog hauv kev noj haus: carbohydrates, mineral salts, vitamins, proteins, cov roj. Ua ib qho kev poob phaus, ib tug yuav tsum tsis txhob yoo mov rau cov menyuam yaus.
Lub luag hauj lwm tseem ceeb rau tus me nyuam poob phom sij yog tshem cov rog tawm hauv lub cev thiab tiv thaiv lawv cov tsos mob ntxiv. Qhov no yuav ua tiav los ntawm kev txo cov naj npawb ntawm cov calorie ntau hauv koj cov khoom noj txhua hnub. Nyob rau hauv rooj plaub no, nws yog ib qhov zoo dua kom muab noj carbohydrates, uas lub cev yooj yim absorbs. Cov no yog cov qab zib qab zib, khob noom, ncuav qab zib, qab zib, chocolate. Nws yog tsim nyog kom tsis txhob noj cov rog: fatty soups, zaub roj, nqaij rog, nqaij npua. Hmoov tsis khoom noj khoom haus ua rau hnyav, ces koj yuav tsum muab cov mov ci, khoom noj qab zib, khoom qab zib, noodles, pasta. Tau txais kev pab ntawm cov qos yaj ywm yuav tsum tau txo txo. Tus menyuam yuav tsum tau muab pub rau noj rau hauv me me 5 zaug hauv ib hnub. Ua ntej noj mov, txhob pub cov me nyuam noj txiv hmab txiv ntoo thiab qab zib. Yog hais tias tus me nyuam nug, muaj, nws yog ib qhov zoo dua los muab nws ib yam los ntawm zaub: dib, radish, carrots, tshiab cabbage.
Sim maj mam noj mov
Noj hmo yuav tsum tsis pub dhau 2 teev, ua ntej tus me nyuam mus pw. Rau cov khoom noj thiab cov khoom noj txom ncauj calorie yuav tsum txav mus qis. Tab sis feem ntau cov me nyuam uas muaj qhov hnyav tshaj yog pub zaub mov muaj calorie. Cov kws kho mob qhia kom ua rau cov zaub mov sib txawv, thiab nws yuav tsum piv rau lub hnub nyoog ntawm tus me nyuam, thiab tom qab 2 vas thiv koj tuaj yeem mus noj zaub mov nruj.
Muab cov khoom noj rau cov khoom noj siv mis
Nws yuav ua tau qes-calorie khoom: tsawg-rog tsev cheese, kefir, acidophilus, yogurt. Cov ntawv nyuj yog tsim rau nqaij tais, thiab tsis muaj rog yuav tsum muaj roj. Txhua hnub tus me nyuam yuav tsum tau txais - mis, zaub, txiv hmab txiv ntoo, nqaij, tsev cheese. Ib qho ntses, cheese, qe yuav tsum muab tsis pub tshaj ib lub lis piam 3 los yog 4 zaug. Nws yog pom zoo kom noj unsweetened txiv hmab txiv ntoo thiab berries, thiab los ntawm zaub - cucumbers, taub dag, radish, cabbage thiab txiv lws suav.
Tam sim no peb paub tias yuav ua li cas los txo tus me nyuam nyhav dhau los. Ua raws li cov lus qhia no, koj tuaj yeem txo qhov nyhav ntawm koj tus menyuam, los ntawm kev siv cov khoom noj uas tsis muaj calorie ntau ntau, cov zaub mov tsis tu ncua hauv feem tsawg, ua kev ua si.