Txij thaum yau los, lawv tau sim qhia rau peb cov hauv paus ntawm kev noj zaub mov kom zoo. Thiab txawm hais tias raws li peb paub lawv zoo, hauv kev coj ua peb tsis tshua pom lawv.
Uas tom qab ua rau muaj ntau yam teeb meem kev noj qab haus huv. Hauv kev, rau cov ntshav qab zib ntau dhau. Txawm li cas los xij, qhov kev hloov pauv no tuaj yeem raug kho.
Nws yog ib qho tsim nyog yuav tau hloov txoj kev ntawm lub neej, txhim kho kab lis kev cai ntawm khoom noj khoom haus, ua kom cov zaub mov kwv yees uas muaj ntshav qab zib rau ib lim piam, thiab ua kev tawm dag zog lub cev. Ntev mus ntev, qhov no yuav dhau los ua koj lub neej.
Cov yam ntxwv dav dav ntawm tus kab mob thiab cov tsos mob
Kev nce ntxiv hauv cov ntshav qab zib muaj tshwm sim los ntawm kev cuam tshuam ntawm cov metabolism hauv cov metabolism. Cov tshuaj Insulin, uas tsim tawm kom tshem tawm cov piam thaj hauv lub cev ntau dua, tsis hais los yog tsis tsim nyob rau hauv lub ntim uas ploj lawm. Kev tsis tso ntshav qabzib ntau dhau los ua kev puas tsuaj rau cov hlab ntsha thiab cov plab hnyuv siab raum, uas ua rau ntau yam kabmob. Cov xwm txheej tseem ceeb ntawm tus kab mob no yog kev noj zaub mov tsis zoo thiab kev ntxhov siab.
Kev nce siab hauv cov ntshav qab zib tuaj yeem kuaj tau ntawm nws tus kheej. Yog tias koj pom qee cov tsos mob no, ces koj yuav tsum tau sab laj nrog cov kws kho mob thiab kuaj koj cov ntshav.
Cov tsos mob
- kev nqhis dej
- nkees
- lub qhov ncauj qhuav thiab tsw tsis hnov tsw;
- mob taub hau
- ib ntus loog ntawm nqua;
- qhov txhab zoo kho maj mam;
- khaus tawv nqaij;
- tso zis tawm hauv lub cev nrog mob;
- kev xav ntawm xeev siab;
- pom kev pom.
Ntxiv nrog rau kev noj tshuaj, koj yuav tsum ua raws li kev noj haus, thiab tsis tsuas yog txwv koj tus kheej kom muaj khoom qab zib, raws li coob leej neeg xav yuam kev. Koj kuj yuav tsum nrog koj tus kws kho mob tham txog cov ntawv qhia txog kev txo cov ntshav qab zib rau ib lim piam, vim tias ntxiv rau cov piam thaj hauv ntshav siab, koj yuav muaj lwm yam kab mob uas ua rau txwv tsis pub siv cov khoom lag luam.
Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau cov poj niam hauv qhov xwm txheej, txij li kev siv tshuaj yeeb yog txwv rau lawv thiab kev noj cov vitamins ntau yog qhov tseem ceeb. Hauv qhov no, txoj kev kho cov piam thaj tseem ua tau tsuas yog nrog kev pab ntawm cov khoom.
Kev noj haus
Muaj ntau cov khoom noj pom zoo yuav pab kom koj tau txais qhov khoom noj sai uas muaj roj carb tsawg. Kev kho suab thaj theem li qub yuav pib tshwm sim tom qab txog rau hnub peb. Tsis tas li ntawd, koj cov roj (cholesterol) yuav qis dua, koj cov ntshav siab yuav zoo tuaj, thiab koj qhov o yuav tsawg dua. Txhua qhov tsos mob tsis zoo yuav pib thim mus rau yav dhau los, thiab lub cev yuav hnov pom kev qog.
Thiab txawm hais tias kev noj zaub mov kom txo qis ntshav qab zib rau txhua hnub tau xaiv ib tus zuj zus, nws muaj qee yam ntsiab lus rau txhua tus neeg mob:
- cov zaub mov yuav tsum tsib mus rau rau zaus ib hnub;
- cov nqaim yog cov me me, kev siv lub luag haujlwm yog txwv tsis pub;
- haus ntau cov dej huv (yam tsawg kawg 1.5-2 litres);
- noj ib qhov nqi ntawm calories ib hnub (2300-2400);
- kev ua zaub mov noj yuav tsum ua ntu zus;
- tsis txhob noj cov khoom lag luam los ntawm cov npe txwv tsis pub;
- cov khoom noj uas feem ntau ntawm cov carbohydrates yuav tsum noj thaum sawv ntxov; txiv hmab txiv ntoo kom txog thaum 4 p.m.
Ua haujlwm dhau sijhawm, cov cai no yuav tsis cuam tshuam koj lub neej. Ua nws tus cwj pwm los saib cov ntsiab lus tsis muaj calorie ntawm cov khoom ntawm daim ntawv lo.
Daim ntawv qhia zaub mov rau cov ntshav qab zib kom zoo rau txhua hnub
Hnub Monday
- tshais: salted tsev cheese nrog tshuaj ntsuab, ib daim ntawm qhob cij, tshuaj yej;
- tshais thib ob: cabbage zaub xam lav nrog dib, qhob cij;
- noj su: zaub kua zaub, steamed meatballs, stewed zaub;
- yav tsaus ntuj tshuaj yej: txiv kab ntxwv thiab / lossis txiv apple ntsuab;
- noj hmo: ci ntses, tshiab lossis ci zaub.
Hnub Tuesday
- tshais: millet porridge thiab txiv hmab txiv ntoo, kas fes, tshuaj yej lossis chicory;
- tshais thib ob: rosehip broth, qhob cij;
- noj su: stewed zaub nrog nqaij qaib, ib daim ntawm cov mov ci tag nrho;
- yav tsaus ntuj tshuaj yej: txiv mab txiv ntoo nyias muaj kua nrog kefir;
- noj hmo: cov nplej daj ci nrog zaub.
Hnub Wednesday
- tshais: tsis muaj roj-cheese tsev nrog txiv hmab txiv ntoo lossis txiv ntseej, kas fes nrog ntxiv cov mis nyuj muaj roj tsawg, mov ci;
- tshais thib ob: ob lub txiv kab ntxwv;
- noj su: ntshiv kua zaub qhwv, chav ntses khoom qab zib, compote;
- yav tsaus ntuj tshuaj yej: omelet los ntawm ob lub qe, ib lub kua;
- noj hmo: stewed zaub qhwv nrog nqaij qaib, ib daig ntawm qhob cij.
Hnub Thursday
- tshais: oatmeal porridge hauv mis tsis-skim, tshuaj yej ntsuab;
- tshais thib ob: ib khob ntawm kefir, qhob cij;
- noj su: zaub stew nrog nqaij ntshiv, ib daim ntawm cov mov ci tag nrho;
- yav tsaus ntuj tshuaj yej: dawb zaub qhwv zaub mov nrog txiv ntseej roj, ncuav;
- noj hmo: hau ntses los yog noj ntses ntses, zaub xam lav uas tsis hnav.
Hnub Friday
- tshais: ob lub qe hau, zaub xam lav ntawm zaub tshiab, kas fes;
- tshais thib ob: muaj roj-tsawg tsev cheese nrog txiv hmab txiv ntoo;
- noj su: borsch tsis muaj nqaij, nqaij ntses;
- yav tsaus ntuj tshuaj yej: broth ntawm qus sawv, txiv hmab txiv ntoo;
- noj hmo: nqaij nyuj hau, buckwheat, xim liab.
Hnub Saturday
- tshais: tsev cheese casserole tsis muaj hmoov nplej, tshuaj ntsuab tshuaj ntsuab;
- tshais thib ob: ob lub txiv av;
- noj su: nqaij qaib hau, buckwheat, cowberry compote;
- yav tsaus ntuj tshuaj yej: txiv hmab txiv ntoo thiab Berry zaub xam lav tsis hnav khaub ncaws;
- noj hmo: yaj nqaij nyuj noj zaub, kua txiv apple tsis muaj qab zib.
Hnub Sunday
- tshais: ob-lub qe omelet, qhob cij, unsweetened tshuaj ntsuab tshuaj yej;
- tshais thib ob: kua zaub los yog kua txiv ua kua tsis muaj qab zib ntxiv, khob cij;
- noj su: mis kua zaub nrog millet, chav cutlet, txiv hmab txiv ntoo compote;
- yav tsaus ntuj tshuaj yej: tsev cheese nrog apricots qhuav;
- noj hmo: hau los yog ci nqaij qaib, zaub pob zaub xam lav nrog butter.
Ua raws li lub siab ntawm cov tais diav hauv cov ntawv qhia zaub mov, koj tuaj yeem hloov chaw nyob rau hnub, hloov nrog lwm tus ua los ntawm cov khoom tsim nyog.
Koj tuaj yeem tsuas yog lub caij nrog ntsev thiab kua txob dub. Tso cai rau kev kho cua sov - ua noj, grilling, ncu, ci tsis ntxiv roj. Fried txwv tsis pub.
Cov Khoom Txwv Txwv
Kev noj haus rau cov neeg uas muaj ntshav qab zib cov ntshav tsis suav nrog kev siv cov khoom lag luam hauv qab no:
- qab zib, khoom qab zib;
- butter thiab roj;
- pickled pieces;
- rog ntses, caviar;
- dej qab zib: kua txiv nrog ntxiv qab zib, dej qab zib;
- hnyuv ntxwm, cov khoom lag luam yeeb;
- mayonnaise thiab lwm yam kua txob;
- Cov nplej zom
- cov khoom noj kaus poom;
- rog lossis roj ntsha khoom noj siv mis: qab zib, cheeses, ci lus, yogurts, curd;
- ci
- cawv
Nov yog daim ntawv teev cov khoom lag luam uas koj tuaj yeem ruaj ntseg mus rau hauv lub txee tam sim. Siv zog nrog zaub thiab txiv hmab txiv ntoo. Hmoov tsis zoo, qee qhov kev txwv yog raug yuam rau lawv vim yog cov ntsiab lus siab ntawm fructose thiab yooj yim carbohydrates.
Cov zaub mov rau cov neeg mob ntshav qab zib hauv lub siab tsis suav nrog:
- legumes;
- taub dag;
- qos yaj ywm
- cov hauv paus dos;
- beets;
- carrots;
- kev kho cua sov txiv lws suav;
- kua txob qab zib;
- cov txiv ntoo puv
- tsawb
- figs;
- txiv qaub
- txiv hmab;
- txiv kab ntxwv qaub.
Groats kuj tseem yuav tsum tau ua tib zoo xaiv. Nyob rau hauv kev txwv nruj heev yog semolina, txhuv dawb, pob kws. Millet thiab hlaws barley yog qee zaum siv tau.
Lub ncuav cij tuaj yeem noj cov nplej xwb (los ntawm cov hmoov nplej muaj cov hmoov txhuv lossis xua), tab sis tsis ntau tshaj peb daim tauj ib hnub. Muaj peev xwm muab hloov nrog khob cij yob. Tab sis tsuas yog qee yam ntawm lawv xwb. Qe - tsis pub ntau tshaj ib hnub.
Cov Khoom Siv Kho Mob
Nrog qab qab zib, nws muaj cai noj:
- cov zaub uas muaj pes tsawg lub carbohydrates: zucchini, txaij, zaub qhwv (dawb, zaub paj, hiav txwv), zaub xam lav, dib, txiv lws suav thiab dos (tsis muaj cua sov thiab tsis ntau), tshuaj ntsuab, qej, kua txob, zaub ntsuab, zaub ntsuab, nceb;
- nqaij thiab ntses: txhua hom ntawm cov ntses muaj roj tsawg, nqaij yaj, nqaij npuas ntshiv, veal, nqaij nyuj, nqaij qaib thiab nqaij qaib cov txwv nqaij, luav. Tsis tas li tus nplaig thiab mob siab. Yuav kom tsis txhob tawm ib tug os. Koj tuaj yeem ua tau ntau yam khoom noj nrog cov nqaij nruab deg;
- txiv hmab txiv ntoo thiab txiv ntseej: txiv pos nphuab, lingonberries, sawv duav, dib liab, txiv apples;
- cereals: buckwheat, nplej xim av, oatmeal, millet;
- haus: ntsuab thiab dawb tshuaj yej, hibiscus tshuaj yej, tshuaj ntsuab teas thiab decoctions, haus cov txiv hmab txiv ntoo tsis qab zib thiab kua txiv, kas fes, dub tshuaj yej, kua txiv zaub, kua txiv tsis ntxiv qab zib.
Xws li kev xaiv ntawm cov khoom lag luam yuav muab rau koj nrog qhov tsim nyog txhua hnub kev noj haus hauv lub cev, txo qis kev noj zaub mov ntawm cov carbohydrates thiab cov tsiaj rog. Nws yuav zoo siv los ua ke noj zaub mov noj nrog kev ua si ntawm lub cev. Lawv yuav tsis coj koj ntau yam teeb meem, tab sis yuav pab kom tsis txhob muaj kev ntxhov siab, uas yuav cuam tshuam rau cov piam thaj.
Related videos
Cov ntsiab cai tseem ceeb ntawm kev noj zaub mov nrog ntshav qab zib:
Hmoov tsis zoo, ntau tus neeg mob xav tias muaj tshuaj txaus kom rov zoo taus. Tab sis feem ntau lawv tsis nco qab tias cov tshuaj cuam tshuam rau kev ua haujlwm ntawm cov nruab nrog cev. Ntxiv rau, lawv muaj ntau phiv. Nws yog qhov ua tau kom tshem tawm kab mob tsuas yog los ntawm cov txheej txheem nyuaj.
