txheem
Kev noj zaub mov kom zoo yog zoo li mosaic, txhua daim uas sib xyaw ua ke, tsim ib daim duab. Hauv kev noj haus, lub luag haujlwm no yog ua los ntawm cov protein, rog thiab carbohydrates. Txhawm rau tswj kev noj qab haus huv, nws yog ib qho tseem ceeb tsis yog tsuas yog noj lawv tsis tu ncua, tab sis kuj ua kom raug.
Protein vaj huam sib luag
Proteins hauv kev noj zaub mov kom zoo tsis tuaj yeem hloov los ntawm lwm yam. Rau lub cev, ob qho tag nrho thiab tsis tiav cov proteins yog qhov tseem ceeb. Thawj suav nrog cov khoom ntawm tsiaj keeb kwm (nqaij, ntses, mis nyuj), uas muaj tag nrho cov amino acids tseem ceeb tshaj plaws. Cov pab pawg thib ob muaj cov zaub mov cog. Txawm li cas los xij, qee cov cereals thiab qos yaj ywm kuj tuaj yeem khav tau ntawm cov proteins uas muaj cov protein ntau.
Nws ntseeg tau tias tus neeg laus lub cev xav tau qhov nruab nrab ntawm 90 g ntawm cov protein ib hnub. Tab sis ntawm no nws yog ib qho tseem ceeb kom paub yuav ua li cas xam cov protein nyob rau hauv cov zaub mov, raws li txoj kev ua neej. Ua ntej, koj yuav tsum xam qhov hnyav li qub. Yog tias koj qhov siab qis dua 165 cm, rho tawm 100 ntawm nws, yog tias siab dua 165 cm- rho tawm 110. Cov txiaj ntsig tau pom yog qhov hnyav ib txwm muaj. Cov neeg noj zaub mov muab qhov hnyav li qub los ntawm 2. Cov neeg uas nquag koom nrog kev ua kis las-los ntawm 1.6. Cov txiaj ntsig yuav yog qhov ntsuas txhua hnub ntawm cov protein hauv grams.
Kev sib raug zoo ntawm cov rog
Txhua tus paub tias cov vitamins ua lub luag haujlwm tseem ceeb hauv kev noj zaub mov kom zoo. Tab sis, piv txwv li, cov vitamins A, D, E tsis nqus los ntawm lub cev tsis muaj lipids, uas yog, cov rog, uas ua rau cov rog yog lwm yam tseem ceeb, tsis hais txog qhov tseeb tias lawv pub peb lub zog.
Raws li peb nco ntsoov, muaj zaub thiab tsiaj rog. Thawj tus sawv cev los ntawm cov roj zaub thiab txiv ntoo hauv txhua yam lawv muaj. Cov tom kawg yog pom muaj ntau hauv butter, nqaij npuas kib, cheese, fermented mis nyuj khoom, thiab qe. Nco ntsoov tias zaub roj noj 30-40% ntawm cov khoom noj, thiab tsiaj - 60-70%.
Yuav ua li cas xam cov rog rau ib qho hnyav? Muab qhov hnyav li qub uas koj twb paub los ntawm 0.8, thiab koj tau txais qhov nyiaj tsawg kawg nkaus txhua hnub hauv grams. Muaj cov qauv tsim rau cov hnub nyoog sib txawv. Yog li, cov poj niam hnub nyoog qis dua 30 xyoo yuav tsum noj 90-120 g rog ib hnub. Tom qab 30 xyoo, tus qauv txo mus rau 80-115 g, thiab tom qab 40 xyoo - mus rau 70 g ib hnub twg.
Kev nplua nuj ntawm carbohydrates
Lwm qhov tseem ceeb ntawm lub zog yog carbohydrates, uas muaj ntau ntau yam. Raws li lawv cov khoom, lawv tuaj yeem muab faib ua ob pawg: yooj yim (ceev) thiab complex (slow) carbohydrates. Glucose, fructose, sucrose, thiab lactose yog cov yooj yim. Cov carbohydrates yooj yim yog sawv cev los ntawm cov hmoov txhuv nplej siab thiab glycogen. Fiber thiab pectins yog qhov tseem ceeb heev.
Kev noj tag nrho ntawm cov carbohydrates yooj yim yog 80-85%, qhov seem seem suav nrog cov carbohydrates yooj yim. Yuav ua li cas xam carbs tus kheej? Nco ntsoov koj qhov hnyav li qub thiab sib npaug los ntawm 2. Nco ntsoov tias tus poj niam lub cev xav tau cov carbohydrates tsawg dua li txiv neej. Yog li, qhov nruab nrab, ib tug txiv neej uas muaj lub neej ib txwm muaj peev xwm muaj 350-380 g ntawm carbohydrates ib hnub, thaum ib tug poj niam muaj txaus 200-250 g ntawm carbohydrates. Nws tsis pom zoo kom dhau qhov kev txwv no, tshwj xeeb tshaj yog tias koj tsis xav tau phaus ntxiv.
Calories kom sib npaug
Rau kev noj zaub mov kom zoo, nws yog ib qho tseem ceeb tsis yog tsuas yog cov qauv ntawm cov protein, cov rog thiab carbohydrates, tab sis kuj yog lawv qhov kev pom zoo. Cov kws kho mob hais kom ua raws li cov txheej txheem hauv qab no: cov protein yuav tsum tau faib 30-35% ntawm cov zaub mov, rog-15-20%, carbohydrates-45-50%. Koj tuaj yeem paub qhov muaj pes tsawg leeg thiab cov ntsiab lus caloric ntawm cov khoom los ntawm lub zog tus nqi rooj.
Tam sim no cia peb xam seb yuav suav calories li cas rau ib hnub. Ntawm no peb xav tau lub tshuab xam zauv thiab cov qauv no: 655 + (9.6 × koj qhov hnyav hauv kg) + (1.8 × koj qhov siab hauv cm) - (4.7 × hnub nyoog). Qhov tshwm sim yog tus naj npawb ntawm calories uas sib haum rau cov ntawv qhia zaub mov txhua hnub ntawm kev noj zaub mov zoo. Rau qhov raug, nws yog ib qho tseem ceeb uas yuav tsum tau coj mus rau hauv tus account lub cev kev ua si. Nrog rau kev ua neej nyob tsis muaj zog, cov calories uas tau txais yog muab faib ua 1.2, nrog rau kev ua haujlwm nruab nrab 3-4 zaug hauv ib lub lis piam-los ntawm 1.5, nrog ntau zaus loads-los ntawm 1.7. Yog tias qhov kev lej lej no ua rau koj tsis xis nyob, siv lub laij lej calorie online ntawm cov khoom noj khoom haus.
Lub sijhawm ua haujlwm rau peb
Yuav kom sib sau ua ke qhov tshwm sim, txais yuav cov lus qhia tseem ceeb rau kev noj haus. Noj tshais yuav tsum suav txog 25% ntawm cov khoom noj txhua hnub, noj su -45%, noj hmo -20%. Qhov seem yog tshwj tseg rau cov khoom noj txom ncauj hauv daim ntawv ntawm txiv hmab txiv ntoo, berries, txiv ntoo, yogurts ntuj thiab lub zog tuav. Tsuas yog tsis txhob nqa nrog lawv ntau dhau.
Txo koj cov piam thaj kom tsawg. Tsis muaj teeb meem, thaum xub thawj siab ib muag, kho zoo li khoom qab zib los yog ncuav qab zib, coj los ntawm lub vase hauv kev dhau, tuaj yeem rhuav tshem cov khoom noj muaj txiaj ntsig. Tib yam tuaj yeem hais txog ntsev. Qhia koj tus kheej kom tsis txhob ntxiv ntsev rau cov zaub mov npaj thiab hloov cov ntsev hiav txwv li niaj zaus.
Sim noj tib lub sijhawm, kom cov metabolism pib tau txais. Saib xyuas lub sij hawm nyob deb ntawm 2.5-3 teev ntawm pluas noj thiab zaum noj hmo tsis pub dhau 2 teev ua ntej yuav mus pw. Hom no yuav ua rau kom muaj txiaj ntsig ntawm kev noj zaub mov kom zoo.
Raws li koj tau pom, lej tuaj yeem noj qab nyob zoo. Kev suav tseeb pab koj yooj yim tsim kom muaj cov khoom noj sib npaug. Ua tsaug rau qhov no, lub cev yuav ib txwm nyob rau hauv zoo, thiab koj yuav muaj peev xwm sai sai tau nyob rau hauv cov duab yam tsis muaj kev siv zog ntxiv.