Txhawm rau kom zoo hlawv cov roj ntawm lub cev thiab lub plab, ob peb yam kev mob yuav tsum ua. Qhov loj tshaj plaws hauv kev poob phaus yog kom siv cov calories ntau dua li tus nqi uas noj nrog khoom noj.
Tab sis hauv kev rau kev poob sai sai, ntau tus neeg mus rau cov zaub mov tsis muaj calorie tsawg lossis, txawm tias tsis zoo, kiag li tsum tsis noj kiag. Yog li yuav ua li cas thiaj li tshem cov rog ntawm lub plab kom raug?
Qhov no ua txhaum heev, vim hais tias txoj hauv kev no muaj kev ua kom qeeb hauv cov metabolism, thiab tib neeg lub cev tsim cov rog hauv lub plab, uas tom qab ntawd nyuaj rau hlawv. Yuav ua li cas tshem tawm cov rog ntawm lub plab, yog tias lub cev tsis kam ua kom tawg thiab hloov mus ua lub zog?
Nyob rau hauv vain yog cov uas tau tswj kom poob ob peb phaus zoo siab, qhov tseeb, cov neeg no tsis tau poob rog rau lawv lub plab thiab sab, tab sis cov leeg nqaij thiab dej. Ntawm cov nplai lawv pom qhov tshwm sim, tab sis hauv daim iav txhua yam los ua kev phem ntau dua li nws tau ua. Tom qab tag nrho, cov leeg nqaij siv los ua ob peb leeg, tam sim no lawv tau dhau los me dua. Yog li no, cov nplai pom pom nyhav tsawg dua, thiab nws yog qhov tseem ceeb heev kom nkag siab yuav ua li cas thiaj li tshem tawm qhov hnyav dhau yam tsis muaj kev cuam tshuam ntawm cov leeg.
Tus nqi ntawm cov rog, ntawm qhov tsis tooj, nce ntxiv, thiab daim tawv nqaij ntawm lub plab thiab sab sagged. Cov kws sau ntawv ntawm tsab xov xwm no yuav qhia cov neeg nyeem yuav ua li cas kom tshem tawm cov rog hauv plab thiab poob phaus nrog kev noj zaub mov kom zoo thiab tawm dag zog.
Yuav ua li cas kom sai poob ceeb thawj
Txhua tus kws qhia Hollywood paub qhov tsis pub leej twg paub, tam sim no peb tus nyeem paub txog nws. Tus kws tshaj lij lub cev yuag thiab tus kws qhia Alan Aragon, ua haujlwm rau Txiv Neej Kev Noj Qab Haus Huv phau ntawv xov xwm thiab sib koom ua ke ntawm Lub Nroog Ntshav Pab Pawg, uas txhais tau tias "Kev noj lub cev nqaij daim tawv", ntseeg tau tias koj yuav tsum hlawv 5 kg roj ua kom sai sai zoo li lub roob ntawm cov leeg.
Qhov ntau koj tuaj yeem hlawv cov rog rog ntawm ob sab thiab lub plab, qhov ntau meej meej rau txhua cov leeg thiab qhov xav tau tshwm sim ntawm cov xovxwm. Aragon txoj kev noj haus thiab kev qhia ua qauv qhia txog lub cev ntawm cov kislas los ntawm National Basketball Association, cov neeg sib tw ua lub cev thiab koom nrog hauv Olympic.
Yuav ua li cas kom tshem tau cov roj ntsha subcutaneous? Txhawm rau tshem tawm cov rog ntawm lub plab sai, koj yuav tsum siv txoj kev noj haus tsib-theem txoj kev npaj ntawm Aragon (nws raug pom zoo kom nyeem cov ntawv qhia niaj hnub no kom ua rau cov rog poob).
Calorie suav thiab Tawm dag zog
Yog tias nws los txog rau cov calories, koj yuav tsum tau ua los ntawm txoj cai yooj yim: koj xav tau ntau heev kom phim koj qhov hnyav uas koj xav tau. Piv txwv li, ib tus neeg nws hnyav 100 kg, tab sis nws xav kom yuag poob mus rau 70 kg, uas txhais tau tias nws yuav tsum tau noj ntau yam calories kom raws li tus neeg xav tau, uas nws lub cev hnyav yog 70 kg.
Tseem Ceeb! Yog tias ib tug neeg siv sijhawm li ib teev nyob rau ib lub lim tiam ntawm kev tawm dag zog lub cev, tom qab ntawd daim duab 10 yuav tsum tau ntxiv rau qhov hnyav uas xav tau. Yog li muaj ntau calories yuav tsum tau txais txhua hnub. Yog tias cov kev tawm dag zog siv sijhawm ntev, tom qab ntawd rau ib teev ntxiv koj yuav tsum ntxiv ib qho.
Ntawd yog, yog tias lub hom phiaj yog 70 kg, thiab cov kev qhia thiab kev ua si txhua lub lis piam siv 3 teev, koj yuav tsum ntxiv 12 rau tus naj npawb 70 thiab xam cov calories raws qhov hnyav no. Ntxiv mus, kev tawm dag zog yuav tsum tsim kom muaj qhov hnyav thiab ua siab ntev.
Cov khoom lag luam
Xovxwm Khoom
| Kev Pabcuam Loj | Cov calories | Protein ntau (gr) | Carbohydrates (gr) | Cov rog (gr) | |
| Nqaij | 85 grams | 100 | 25 | 0 | 1-2 |
| Nqaij nyuj, ntses, nqaij qaib, qaib cov txwv, nqaij npuas | |||||
| Cov qe | 1 lub qe | 78 | 6 | 1 | 5 |
| Khoom noj siv mis | |||||
| 2% mis | 225 grams | 122 | 8 | 11 | 5 |
| Cheese | 28 gram los yog ib daim | 110 | 8 | 1 | 9 |
| Tsawg Yogurt | 225 grams | 155 | 13 | 17 | 4 |
| Txiv Hmab Txiv Ntoo | 1 tag nrho cov txiv ntoo lossis 1 qho | 80 | 1 | 20 | 0-1 |
| Ib yam | |||||
| Tsawg Zaub Mov Noj | 1 noj nyoos, lossis ½ siav siav | 35 | 01 feb | 6 | 0 |
Koj yuav tsum noj ntawm cov lej
Yog lawm, yuav kom koj qhov hnyav rov zoo li qub, koj tuaj yeem tsuas yog hais txog cov calories, tab sis yog tias koj noj zaub mov muaj txiaj ntsig txaus, koj tuaj yeem ua tiav qhov txiaj ntsig thiab tsis xav tias koj nyob ntawm kev noj zaub mov zoo.
Kev Cuam Tshuam. Feem ntau cov tsis tas, tsis tas yuav tham txog kev ua haujlwm ntawm cov khoom no rau ib lub sijhawm ntev. Cov khoom siv rau cov leeg loj hlob tsis yooj yim. Tsis tas li ntawd, cov protein pab txo kev qab los noj mov thiab kom poob ceeb thawj los ntawm kev teb cov lus nug yuav ua li cas kom tshem cov rog ntau ntxiv.
Cov mis mos: Koj yuav tsum noj txog 2 gram ntawm cov protein rau txhua ib phaus ntawm koj qhov hnyav. Txhawm rau kom ncav cuag qhov kev txwv ntawm kev xav tau ntawm 70 kg, koj yuav tsum tau noj li 140-150 grams protein. 1 gram yog 4 calories. Vim li no, cov calories uas tau txais los ntawm cov protein yuav tsum tau khoo muaj 4 los ntawm qhov no, kwv yees li 600 calories yog tau.
Lub cev rog. Tau ntau xyoo, cov khoom no tau raug xam tias yog cov khoom noj khoom haus dab. Txawm li cas los xij, cov kev tshawb fawb niaj hnub no tau ua pov thawj tias cov rog no tsis muaj dab tsi ua rau cov neeg uas txhaub plab hauv lub plab thiab ob sab.
Thiab qhov tsis tau xav txog yog nqe lus hais tias nrog kev pab ntawm cov rog koj tuaj yeem tiv thaiv koj tus kheej los ntawm kev noj ntau dua, raws li lawv muab kev xav ntawm satiety. Thaum kawg, ib tus neeg pib noj tsawg dua thiab tseem nyob ntev mus.
Cov mis mos: 1 gram ntawm cov rog yuav tsum tau noj rau txhua qhov hnyav ntawm qhov hnyav uas xav tau, uas yog, hauv qhov no 70 grams. 1 gram ntawm cov rog yog sib npaug rau 9 calories, nws puv tawm 630 calories los ntawm cov rog. Tus nqi no kwv yees li 40% ntawm tag nrho cov calories.
Carbohydrates. Cov zaub mov muaj protein ntau tsis yog cov khoom noj kom qab xwb, tab sis kuj muaj cov vitamins thiab zaub mov ntau. Yog li, koj yuav tsum tsis txhob kiag li tsis kam lees txais cov khoom lag luam ntawd, tab sis koj tsis tuaj yeem ua phem rau lawv, vim tias hom ntshav qab zib hom 2 tuaj yeem tsim kho. Noj haus txaus cov roj thiab protein ntau yuav pab txhawb txoj kev ua kom mus cuag lub hom phiaj, uas tsis tuaj yeem hais txog kev tshaib plab thiab tsis ua tiav cov ntsiab lus no.
Tseem Ceeb! Qhov kev nyiam tseem ceeb tshaj plaws yuav tsum tau muab rau cov protein thiab cov rog, cov seem ntawm cov calories tuaj yeem muab faib rau cov carbohydrates!
Tsim koj tus kheej cov zaub mov
Koj yuav tsum tsim kom koj cov zaub mov noj raws li tag nrho cov khoom noj - cov uas nyob hauv qhov. Nws raug nquahu kom muab qhov kev nyiam rau:
- nqaij;
- khoom noj siv mis;
- qe
- zaub;
- txiv ntoo
- taum;
- txiv ntoo
- wholemeal rye hmoov khoom.
Peb yuav tsum tsis txhob hnov qab tias cov khoom lag luam xws li khoom qab zib, ncuav qab zib thiab dej qab zib muaj kev phom sij heev, yog li lawv yuav tsum tau cais tawm ntawm cov khoom noj. Raws li kev taw qhia kom tsim lub cev noj haus yuav tsum siv cov yam ntxwv ntawm cov khoom noj.
Koj tseem tuaj yeem siv cov khoom qab zib thaum kev noj haus, qhov no yuav pab tshem tawm cov suab thaj thiab kom poob phaus sai dua.
Cov khoom yuav raug xaiv thiab sib xyaw rau koj saj, yog tias tsuas yog tus naj npawb ntawm cov calories, cov rog, cov protein thiab carbohydrates sib raug rau qhov hnyav uas xav tau. Cov zaub mov muaj txiaj ntsig tsis muaj cov calories ntau, tab sis nws ua kom tsawg kawg kwv yees ntsuas peb tus kheej kev noj zaub mov zoo.
Teem noj haus teeb
Txhawm rau ua kom cov khoom noj khoom noj muaj txiaj ntsig zoo dua thiab lo lus nug: yuav ua li cas tshem tawm cov rog hauv plab thiab los ntawm ob sab tau ploj mus ntawm nws tus kheej, nws yog qhov yuav tsum tau ua los ntawm cov cai hauv qab no:
Txoj cai tus lej 1
Tsawg kawg yog 2 pluag noj cov zaub yuav tsum noj ib hnub. Lawv muaj ob peb calories thiab ntau yam ntawm kev noj haus muaj fiber ntau, uas yuav muab cov satiety ntev.
Txoj kev cai lej 2
Txoj cai siv rau cov txiv hmab txiv ntoo, lawv kuj yuav tsum tau noj tsawg kawg yog 2 pluag. Ua tsaug rau cov txiv hmab txiv ntoo, cov leeg yuav txaus nrog lub zog tsim nyog metabolism ntawm carbohydrates, thiab cov txiv hmab txiv ntoo muaj tsawg dua cov ntshav qab zib tsawg dua li ntawm cereals thiab lwm yam khoom muaj cov ntsiab lus zoo heev.
Noj cov txiv hmab txiv ntoo yuav pab kom tsis txhob noj ntau dhau thiab kev nqhis ntau dhau rau lwm yam zaub mov. Nws yog qhov zoo yog tias qhov ntau ntawm cov carbohydrates yuav tau noj los ntawm cov txiv hmab txiv ntoo thiab zaub. Txawm li cas los xij, yog tias muaj teeb meem nrog tus txiav, koj yuav tsum paub dab tsi txiv hmab txiv ntoo nrog pancreatitis koj tuaj yeem noj.
Yog li, koj yuav tsum tau txwv koj tus kheej rau ob qhov kev pabcuam ntawm cereals, legumes thiab zaub nrog cov ntsiab lus siab ntawm cov hmoov tshaib plab. Thiab carbohydrates thiab lwm yam zaub mov tuaj yeem nyob ib leeg.
Txoj cai tus lej 3
Txog hnub kawm, koj yuav tsum noj 1 teev ua ntej kawm thiab 1 teev tom qab ua kev qoj ib ce kawg. Rau txhua pluas noj, koj yuav tsum tau laij cov protein, rog thiab carbohydrates kom yog. Qhov no yog qhov tsim nyog los muab cov leeg nqaij ua kom noj qab haus huv. Kev qoj ib ce yuav yooj yim dua rau kev ua, thiab cov rog hauv lub plab thiab sab yuav ploj sai.
Koj tsuas yog xav kom nco ntsoov tias tag nrho cov naj npawb ntawm cov protein thiab carbohydrates ib hnub tseem tsis tau hloov pauv. Noj ib tus neeg nyob rau hauv cov nqe lus ntawm lub tswv yim los txhim kho qhov tshwm sim. Nov yog 3 txoj kev xaiv:
- Npaj tsim cocktail, muaj nrog kev sib xyaw ntawm cov nqaijrog thiab carbohydrates. Yog tias tsim nyog, koj tuaj yeem ntxiv ntau cov txiv ntoo rau nws.
- Ib qho dej cawv uas yuav luag muaj protein ntau, xws li Cov Khoom Noj Kom Zoo Tshaj Plaws thiab ½ khob ntawm oatmeal thiab ib daim ntawm cov txiv ntoo.
- Cov qaib ntxhw nyuaj lossis nqaij ntses tuna.
Tawm ntawm koj lub taub hau paub meej
Ib zaug ib asthiv, lub cev xav tau sijhawm so kom txaus thiab npaj caij so rau nws. Thaum khoom noj khoom haus qua ntxig tsuas yog ib feem me me ntawm kev noj haus xwb, nws yuav pom qhov chaw nyob hauv. Rau txhua lub cev, koj tuaj yeem xaiv cov khoom noj kom zoo thiab ua kom tawm dag zog.
Nws tsis muaj teeb meem ntau npaum li cas cov phaus ntxiv uas ib tus neeg muaj 10, 20, 30 ... Nws yog ib qho tseem ceeb uas txhua tus neeg tuaj yeem hlawv lawv sai thiab zoo.
