txheem
- 1. Noj 600 – 1200 g txiv hmab txiv ntoo thiab zaub txhua hnub
- 2. Noj cov nplej tsawg dua
- 3. Haus tsawg kawg yog ob khob dej tshuaj yej ib hnub
- 4. Haus ib lub smoothie nrog berries
- 5. Noj 200-300 grams ntses thiab nqaij nruab deg hauv ib lub lis piam
- 6. Noj cov nqaij liab tsawg
- 7. Noj 150 g ntawm cov khoom noj muaj protein ntau txhua hnub
- 8. Cov khoom noj nqaij tsawg dua yog qhov zoo dua.
- 9. Noj 1 tablespoon ntawm flaxseed roj txhua hnub
- 10. Txwv cov butter
- 11. Noj txiv ntseej
- 12. Noj yogurt uas tsis muaj rog rau pluas tshais thiab haus mis nyuj
- 13. Ib khob cawv ib hnub tsis muaj teeb meem.
- 14. Txwv cov khoom qab zib
- 15. Haus 1,5 liv dej txhua hnub
- 16. Tsis txhob hnov qab txog cov khoom noj khoom haus
1. Noj 600 – 1200 g txiv hmab txiv ntoo thiab zaub txhua hnub
Xaiv los ntawm ntau hom thiab xim ntawm txiv hmab txiv ntoo thiab zaub. Noj zaub xam lav loj txhua hnub.
: Txiv hmab txiv ntoo thiab zaub tiv thaiv kab mob plawv, ua rau cov poj niam tuag. Ntxiv rau, cov khoom lag luam no muaj ntau cov vitamins, minerals thiab lwm yam bioactive tshuaj uas ua rau lub cev laus zuj zus.
2. Noj cov nplej tsawg dua
Tsawg dua dawb dos, cereal thiab polished mov, qhov zoo dua! Hloov lawv nrog wholemeal qhob cij, durum nplej nplej, nplej xim av thiab ib txwm oatmeal - txhua yam peb xav tau yog li 500 grams ntawm cov zaub mov no ib hnub twg.
: Complex carbohydrates, uas muaj ntau nyob rau hauv unrefined nplej, yog ib qho tseem ceeb ntawm lub zog.
3. Haus tsawg kawg yog ob khob dej tshuaj yej ib hnub
Thiab hauv kas fes thiab tshuaj yej dub nws yog qhov zoo dua los txwv koj tus kheej.
: Ntsuab tshuaj yej yog ib tug yeej nyob rau hauv cov ntsiab lus ntawm catechins, uas "kub" lub cev, slows down txoj kev laus.
4. Haus ib lub smoothie nrog berries
Haus ib khob ntawm Berry smoothie txhua hnub.
: Berries yog ib lub tsev khaws khoom ntawm cov tshuaj antioxidants uas tua cov dawb radicals.
5. Noj 200-300 grams ntses thiab nqaij nruab deg hauv ib lub lis piam
Nyob rau tib lub sijhawm, sim ua kom koj cov zaub mov txawv ntau li ntau tau - sim ntau hom ntses thiab cov tsiaj reptiles.
: ntses thiab nqaij nruab deg muaj omega-3 unsaturated fatty acids, qhov tseem ceeb rau lub plawv thiab vascular noj qab haus huv, thiab cov vitamins uas ua rau cov txheej txheem laus.
6. Noj cov nqaij liab tsawg
Tshwj xeeb tshaj yog nqaij npuas, nqaij nyuj, nqaij nyug thiab yaj. Tus qauv yog tsis ntau tshaj 500 g ib lub lim tiam.
: Cov nqaij zoo li no ua rau muaj kev pheej hmoo ntawm kev tsim cov qog nqaij hlav malignant neoplasms.
7. Noj 150 g ntawm cov khoom noj muaj protein ntau txhua hnub
Cov no suav nrog nqaij qaib, qaib ntxhw, qe, legumes, thiab cheese tsis muaj rog. Yog tias koj tawm dag zog ntau, koj xav tau cov protein ntau - ntawm tus nqi ntawm 1,2 - 1,5 grams ib kilogram ntawm lub cev hnyav ib hnub.
: Protein yog qhov tseem ceeb rau cov leeg nqaij loj hlob thiab lub zog, thiab tus neeg laus dua, cov protein ntau nws xav tau.
8. Cov khoom noj nqaij tsawg dua yog qhov zoo dua.
Npaj-ua pates thiab smoked sausages tsuas yog ib lub tsev khaws khoom ntawm preservatives, tsw enhancers, ntxiv rau lawv muaj ntsev ntau dhau.
: Cov tshuaj tua kab mob yog cov muaj peev xwm carcinogens, thiab vim muaj cov ntsev ntau ntxiv, cov hnyuv ntxwm tuaj yeem ua rau muaj kev kub ntxhov.
9. Noj 1 tablespoon ntawm flaxseed roj txhua hnub
Nws yuav tsum yog cov roj nkauj xwb, feem ntau yog muag hauv khw muag tshuaj. Koj yuav tsum khaws cia rau hauv lub tub yees.
: Flaxseed roj yog qhov muaj txiaj ntsig ntawm omega-3 acid, uas ua rau qeeb ntawm kev laus.
10. Txwv cov butter
Siv cov roj txiv roj los yog roj canola rau ua noj.
: nyob rau hauv cov roj zaub, tsis zoo li ib tug tsiaj, tsis muaj cholesterol, thiab hloov lub thib ob nrog thawj yuav txo tau txoj kev pheej hmoo ntawm kev tsim atherosclerosis ntawm lub plawv thiab cov hlab ntsha.
11. Noj txiv ntseej
Noj ib txhais tes me me txhua hnub.
: Txiv laum huab xeeb muaj cov tshuaj antioxidants, feem ntau vitamin E thiab unsaturated fatty acids.
12. Noj yogurt uas tsis muaj rog rau pluas tshais thiab haus mis nyuj
Xaiv yogurts nrog bifidobacteria. Koj xav tau li 0,5 litres mis nyuj ib hnub twg. Nws yog qhov zoo tshaj kom haus nws tom qab kev ua haujlwm nquag.
: mis nyuj thiab nws cov derivatives yog qhov zoo tshaj plaws ntawm cov protein zom tau yooj yim. Tab sis saib xyuas cov roj cov ntsiab lus ntawm cov khoom - qhov zoo, nws yuav tsum tsis txhob ntau tshaj 0,5-1%.
13. Ib khob cawv ib hnub tsis muaj teeb meem.
Yog tias koj xav tau tiag tiag, ces koj tuaj yeem them taus haus ib khob ntawm npias lossis cawv ib hnub. Tab sis tsis muaj ntxiv!
: Kev haus dej haus cawv tsawg txo qhov kev pheej hmoo ntawm hom XNUMX mob ntshav qab zib thiab kab mob plawv hauv cov neeg laus thiab cov laus.
14. Txwv cov khoom qab zib
Tsis tas yuav tso cov khoom qab zib tag nrho, tab sis yog tias muaj, ces qhov tseem ceeb tshaj plaws - piv txwv li, ib qho me me ntawm cov qhob noom xim kasfes uas nplua nuj nyob rau hauv flavonoids - yog cov muaj zog antioxidants. Los yog me ntsis ntawm marshmallow - rau tag nrho nws cov qab zib, nws tsis dhau greasy.
: Cov carbohydrates yooj yim ua rau cov ntshav qab zib nce siab, uas ua rau lub txiav ua haujlwm ntau dhau thiab tuaj yeem ua rau mob ntshav qab zib hom 2. Tsis tas li ntawd, kev hlub ntawm cov khoom qab zib yog ib qho inevitable hnyav nce.
15. Haus 1,5 liv dej txhua hnub
Cov kev xaiv zoo tshaj plaws yog dej thiab tshuaj yej ntsuab. Kas fes thiab dej qab zib - qhov tsawg dua qhov zoo, lawv dehydrate lub cev thiab ua rau cov hlab ntsha. Haus ib khob ntawm chamomile thaum hmo ntuj yuav pab koj so.
: Feem ntau peb tsis hnov txog qhov zoo tshaj plaws, vim tias lub cev tsis muaj dej txaus. Txawm li cas los xij, nco ntsoov - hauv qhov ntau, tib lub tshuaj yej ntsuab flushes cov as-ham los ntawm lub cev. Yog li ntawd, nws yog qhov zoo dua los txeeb nws nrog cov txiv hmab txiv ntoo qhuav, uas them rau qhov tsis txaus ntawm cov zaub mov hauv lub cev.
16. Tsis txhob hnov qab txog cov khoom noj khoom haus
Hauv kev sib ntaus tawm tsam hnub nyoog, vitamin D thiab calcium yog qhov tseem ceeb. Nws yog paradoxical, tab sis muaj tseeb: qhov loj dua peb tau, ntau peb xav tau cov ntsiab lus no, uas, los ntawm txoj kev, txhim kho cov assimilation ntawm ib leeg hauv lub cev.
: Feem ntau cov neeg tsis muaj vitamin D, uas yog ib qho tseem ceeb rau vascular noj qab haus huv. Calcium supplements yog ib txoj hauv kev zoo los tiv thaiv tus naj npawb ntawm cov hnub nyoog uas muaj feem cuam tshuam - pob txha pob txha. Noj 1 ntsiav tshuaj "Calcium + Vitamin D" ib hnub.
: 3 tsiav tshuaj txhua hnub nrog noj mov.
: Ntses roj yog ib qhov chaw ntawm omega-3, qhov yuav tsum tau ntawm cov khoom uas yog ib qho nyuaj rau tau, txawm tias muaj ntses txaus thiab nqaij nruab deg ntawm cov zaub mov. Thiab omega-3 fatty acids pab, tshwj xeeb, kom nyob twj ywm "sane thiab sober."
: 1-3 tsiav tshuaj txhua hnub.
: bifidobacteria normalizes lub plab thiab cov hnyuv, pab tiv thaiv dysbiosis thiab txo cov kev pheej hmoo ntawm kev tsim teeb meem nrog lub plawv thiab cov hlab ntsha.