Npaj kev noj haus rau neeg tsis noj nqaij

Kev noj zaub noj haus yog ib hom kev noj haus tshwj xeeb uas tso cai rau koj kom tshem tau yuav luag txhua yam kabmob thiab muaj kev zoo siab tiag tiag. Nws cov nplaum, kho nrog keeb kwm ntev, thiab txawm tias cov kws tshawb fawb thiab cov kws kho mob tau lees tias qhov no. Muaj tseeb, lawv txhua tus tau hais meej tias koj tsuas hnov ​​nws lub zog zoo ntawm koj tus kheej yog tias koj npaj koj cov khoom noj kom zoo.

Vim li cas nws tseem ceeb rau koj them koj cov kev noj haus?

Nws yog cov khoom noj khoom haus sib xyaw uas tso cai rau tus neeg kom ua tau raws li lawv qhov kev xav tau ntawm cov khoom noj tseem ceeb. Kev tsis kam lees ntawm qhov no lossis cov khoom lag luam uas ua rau lub cev ntxiv nrog cov khoom noj khoom haus no yog fraught nrog lub txim yog tias lawv qhov tsis muaj peev xwm txaus siab.

Koj tsis tas yuav mus kev deb piv txwv. , zoo li cov kev mob nkees uas cuam tshuam nrog lawv, feem ntau tsis muaj dab tsi ntau tshaj li qhov tshwm sim ntawm kev npaj tsis zoo ntawm koj cov zaub mov noj. Tau kawg, qhov no tsis siv rau contraindications rau vegetarianism nws tus kheej, uas rau qee qhov laj thawj tsis tau txheeb xyuas lub sijhawm.

Kev noj haus npaj yuam kev

• Qhov kev ua txhaum uas nquag los ntawm cov neeg tsis noj nqaij pib noj nqaij yog noj tib co zaub mov, tsuas yog noj nqaij. Qhov no yog nyiaj hauv paus tsis ncaj ncees lawm thiab lub cev yuav ceeb toom koj sai sai no. Kev tawm tsam mob taub hau, poob ntawm lub zog, kev ntxhov siab thiab lwm yam "kev lom zem" uas tau pom. Txhawm rau tiv thaiv qhov no los ntawm tshwm sim, koj tsuas yog yuav tsum tau hloov cov tsiaj protein nrog cov zaub ntxiv. Tom qab tag nrho, nws yog lawv uas muab txoj kev loj hlob ntawm cov leeg nqaij, qhov ua ke ntawm cov enzymes thiab kev ua haujlwm li qub ntawm txhua lub nruab nrog cev thiab tshuab.
• Ntxiv rau cov protein, cov neeg tsis noj nqaij yuav tsis muaj hlau, zinc, vitamin B12, omega-3 fatty acids thiab calcium. Qhov tom kawg yog qhov tshwj xeeb tshaj yog nws yog lub luag haujlwm rau kev noj qab haus huv. Kev noj zaub mov tsis noj nqaij nrog cov txiv hmab txiv ntoo ntau thiab, raws li, cov organic acids uas lawv muaj, tsis tuaj yeem tawm nws cov cim ntawm cov hniav txha hniav laus. Thiab qee zaum nws txawm ua rau nws ploj mus. Tsis yog tsuas yog cov zaub mov nrog cov ntsiab lus calcium yuav pab zam qhov no, tab sis kuj taug kev hauv lub hnub (nws txhawb kev tsim khoom). Hauv qhov xwm txheej thaum lawv tseem tsis muaj zog, koj yuav tsum tau hu rau tus kws endocrinologist thiab tshuaj xyuas cov thyroid caj pas.
• Cov thyroid caj pas tuaj yeem ua puas vim qhov tsis kam ntsev. Qhov tseeb yog tias tsis yog txhua tus pib tsis noj zaub paub tias nws tsis muaj peev xwm hauv lub cev kuj tseem yuav tsum tau ntxiv. Piv txwv li, haus cov nqaij nruab deg, muaj ntau yam khoom noj ntxiv. Ntxiv mus, lawv kuj muaj iodine, uas yog qhov tsim nyog rau kev tsim cov tshuaj hormones. Tab sis tsis yog tsuas yog lub xeev kev noj qab haus huv nyob ntawm qhov kawg, tab sis kuj yog kev noj qab haus huv ntawm cov hniav.

Cov tshuaj tseem ceeb rau kev tsis pub noj

1. 1 … Nws tuaj rau lub cev los ntawm cov khoom soy, txiv ntseej, legumes, cereals lossis cov khoom siv mis nyuj, yog tias lawv tsis raug cais tawm ntawm kev noj haus. Muaj ib lub tswv yim hais tias kev noj cov protein txhua hnub rau ib tug neeg yuav tsum tsis txhob tsawg dua nws qhov hnyav hauv kilograms. Hauv lwm lo lus, lub cev xav tau 1 gram ntawm cov protein rau txhua kilogram.
2. 2… Nws ua lub luag haujlwm tseem ceeb hauv lub cev-nws yog lub luag haujlwm rau kev tsim cov ntshav, kev tiv thaiv kab mob thiab kev nyob zoo. Hlau yog qhov nqus tau zoo tshaj plaws los ntawm buckwheat porridge, cov nplooj ntsuab tsaus, cov txiv ntoo, cov noob, cov qhob cij tag nrho, oatmeal, txiv hmab txiv ntoo qhuav thiab qe.
3. 3 … Nws muab cov ntshav tsim thiab cov metabolism hauv ib txwm muaj thiab muaj nyob hauv cov khoom soy, seaweed, ntoo thuv ceev, fermented mis nyuj cov khoom thiab qe, tab sis nyob rau hauv me me. Tias yog vim li cas nws tsis yog qhov tsis yooj yim rau cov neeg tsis noj nqaij siv cov khoom noj khoom haus los ua kom tsis muaj cov vitamin no. Los ntawm txoj kev, nyob rau hauv ib tug noj qab nyob zoo txoj hnyuv, nws muaj peev xwm yuav synthesized ntawm nws tus kheej. Tsuas yog qee cov tshuaj, suav nrog cov tshuaj hormonal, tuaj yeem cuam tshuam nrog nws qhov nqus.
4. 4 - kev noj qab haus huv ntawm cov hniav thiab pob txha nyob ntawm nws. Cov khoom noj mis nyuj yog ib txwm suav tias yog lub hauv paus ntawm cov micronutrient no, tab sis cov neeg tsis noj nqaij tuaj yeem hloov cov txiv hmab txiv ntoo, taum paj, zaub ntsuab ntsuab, lossis kua mis nyuj rau lawv.
5. 5 - nws koom nrog hauv cov tshuaj lom biochemical thiab muaj lub luag haujlwm tiv thaiv kab mob. Cov neeg tsis noj nqaij tuaj yeem ua rau nws tsis muaj xws li cov taum pauv, noob taub dag, thiab cov noob qoob loo hauv lawv cov zaub mov.
6. 6… Lub siab, lub hlwb, tawv nqaij thiab pob qij txha tshwj xeeb xav tau. Ntxiv rau ntses, cov tshuaj no muaj nyob hauv cov noob, txiv ntoo thiab noob nplej.

Assimilation ntawm cov protein thiab hlau

Lawv hais tias kev pom cov tshuaj hauv cov zaub mov tsis yog qhov tseem ceeb. Nws yog qhov tseem ceeb tshaj los muab cov kev mob zoo saib rau lawv qhov siab tshaj plaws.

• Protein yog absorbed zoo tshaj plaws los ntawm cov khoom siv mis nyuj - yuav luag 100%. Muaj tseeb, qib ntawm lawv cov ntsiab lus rog kuj ua lub luag haujlwm. Ib qho feem pua ​​​​siab heev, nrog rau qhov qis qis heev, impede high-zoo assimilation. Los ntawm txoj kev, cheese yuav tsum tau sov me ntsis ua ntej siv. Nyob rau hauv ib daim ntawv sov, me ntsis softened, 98% ntawm cov protein yog absorbed los ntawm nws. Tsis tas li ntawd, koj tuaj yeem tau txais txiaj ntsig zoo tshaj plaws ntawm cov txiv ntoo, tshwj xeeb los ntawm. Protein los ntawm lawv yog assimilated los ntawm 80 - 87%. Txawm li cas los xij, peb yuav tsum tsis txhob hnov ​​​​qab tias lawv muaj calorie ntau ntau, maj mam zom thiab maj mam tso lub zog. Yog li ntawd, nws yog advisable siv lawv thaum sawv ntxov. Tsis tas li ntawd, legumes thiab txawm zaub thiab txiv hmab txiv ntoo yuav pab ua kom tsis muaj protein ntau. Muaj tseeb, tom kawg muaj fiber ntau thiab coarse fibers uas cuam tshuam cov txheej txheem nqus. Koj tuaj yeem kho qhov teeb meem no los ntawm kev ntxiv ob peb tee roj zaub rau zaub zaub. Ntxiv mus, ua ke nrog cov rog, tsis tsuas yog cov protein, tab sis kuj cov vitamins thiab microelements yuav zoo dua absorbed. Tias yog vim li cas cov kws qhia zaub mov qhia kom ntxiv butter rau cov cereals lossis tsuas yog boil rau hauv cov mis nyuj.
• Kev nqus ntawm cov hlau. Phytic acid, calcium thiab caffeine tuaj yeem cuam tshuam nrog cov txheej txheem no. Phytic acid muaj nyob hauv cov nplej, legumes, thiab qee yam zaub. Ua cov tshuaj sib xyaw ua ke tsis haum nrog cov zaub mov, nws tiv thaiv lawv los ntawm kev nqus los ntawm cov hnyuv. Tab sis nws tseem muaj kev nyab xeeb kiag, muab tias kev noj zaub mov zoo tau ua raws. Zam cov khoom noj uas muaj calcium lossis caffeinated dej haus kuj tsis yog lub tswv yim zoo. Nws yog qhov ntse dua kom yooj yim haus lawv ib nrab teev tom qab noj pluas mov uas muaj hlau. Tab sis citrus txiv hmab txiv ntoo tuaj yeem siv tau ua ke. Vitamin C txhawb kev nqus cov hlau.

Dab tsi ntxiv uas tus neeg tsis noj nqaij xav paub txog protein

Koj puas xav tau ntau tshaj tawm ntawm koj cov nroj tsuag-raws li cov protein kom tsawg? Tom qab ntawd muab cov khoom siv tshuaj ntsuab. Qhov tseeb yog cov tsiaj protein, uas cov neeg tsis noj nqaij yuav tsum tso tseg, yog hu ua tiav, vim nws muaj tag nrho cov amino acids tseem ceeb nyob rau hauv qhov kev faib ua feem, uas tsis tuaj yeem hais txog cov nroj tsuag protein. Yog li ntawd, thaum kos koj cov ntawv qhia zaub mov, koj yuav tsum tau muab cov khoom sib txawv. Hauv qhov no, peb tab tom tham txog legumes thiab nplej. Cias muab, nrog mov los yog lentil kua zaub nrog tag nrho cov mov ci, koj yuav muaj tseeb enrich koj lub cev nrog tag nrho cov tseem ceeb amino acids.

Cov cuab yeej zais ua kom noj cov khoom noj zoo

Dab tsi yog qhov tseem ceeb hauv kev teeb tsa kev noj zaub mov, suav nrog tus neeg tsis noj nqaij? Sib npaug ntawm kev noj ntawm pawg zaub mov tseem ceeb. Yuav kom ua tiav nws, cov kws qhia noj haus qhia:

• Noj cov txiv hmab txiv ntoo thiab zaub kom ntau li ntau tau. Thaum tseem noj mov thiab ua khoom noj txom ncauj. Nyob rau hauv tag nrho, yuav tsum muaj tsawg kawg yog 6 txog 7 servings ntawm cov zaub mov hauv ib hnub.
• Nco ntsoov cereals. Cov no yog qhov chaw ntawm amino acids, yog li lawv yuav tsum muaj nyob hauv cov zaub mov txhua hnub tsawg kawg ob zaug.
• Xam nrog legumes hauv cov khoom noj. Ua ke nrog cereals, lawv yuav ua rau kev noj haus nrog txhua qhov tseem ceeb amino acids. Koj tuaj yeem siv lawv ib zaug lossis ntawm koj tus kheej. Qhov loj tshaj plaws yog tias nws yuav tsum tsawg kawg 1 - 2 zaug ib hnub.
• Siv cov hmoov txhuam cov protein thiab lwm yam kev pabcuam noj haus raws li xav tau. Lawv tsis muaj calories ntau thiab tsis muaj kev phom sij kiag li, tab sis tib lub sijhawm lawv tuaj yeem txhim kho cov protein ntau thiab kab kawm hauv cov tais. Tus kws qhia noj zaub mov los yog khoom noj khoom haus yuav pab koj xaiv qhov yog.
• Noj superfoods ntau zaus. Cov no yog cov khoom noj khoom haus zoo tib yam, uas muaj cov khoom noj ntau tshaj plaws. Cov no suav nrog acai, spirulina, vanilla pods, cashews nyoos, nyob cocoa, guarana.

Dab tsi yuav tsum yog cov neeg noj zaub mov noj txhua hnub

Cov kws qhia zaub mov zoo hais tias ib tus neeg tsis noj zaub noj zaub mov yuav tsum muaj nplua mias, thiab cov tais diav lawv tus kheej yuav tsum muaj ntau yam thiab npaj tau zoo. Tom qab ntawd yuav tsis muaj qhov xav zoo li kev tshaib kev nqhis thiab kev xav rov qab mus rau nqaij.

Ob peb cov lus qhia yooj yim yuav pab ntxiv dag zog rau koj txoj kev xaiv:

1. 1 Koj yuav tsum npaj tswv yim noj koj cov zaub mov kom zoo li ntawm nws muaj tsawg kawg peb pluas noj thiab ob peb cov khoom noj txom ncauj. Cov khoom noj cog ntoo yog qhov zoo tshaj plaws noj hauv qee qhov me me, tab sis ntau zaus. Cias vim tias nws tau zom sai dua, uas tsis tuaj yeem hais txog legumes.
2. 2 Txhawm rau khaws cia cov vitamins ntau thiab kab kawm, txhua cov tais yuav tsum yog tsawg kawg ntawm kev ua noj. Nws yog qhov zoo dua rau kev tsis kam ua raws nws.
3. 3 Nyob rau ntawm muaj cov kab mob ntev ntawm lub plab zom mov lossis lub plawv hlab plawv, nws muaj peev xwm ua raws li cov qauv ntawm kev noj zaub tsis zoo. Txawm li cas los xij, nws zoo dua rau kev txwv qhov kev noj ntawm cov zaub mov uas muaj contraindicated rau cov kev mob no. Txwv tsis pub, lawv yuav pheej npau taws exacerbations.
4. 4 Yuav kom hnov ​​​​qhov puv ntawm saj thaum npaj zaub mov noj, koj yuav tsum xav txog kev sib raug zoo thiab kev sib raug zoo ntawm cov khoom.
5. 5 Thiab txhawm rau kom tau ntau tshaj tawm ntawm koj cov kev noj haus tshiab, koj yuav tsum ua txhua yam nrog kev hlub!

Raws li keeb kwm txheej thaum ub, lub hom phiaj ntawm kev noj zaub tsis zoo tsis yog rau qhov poob phaus lossis tau tshem ntawm txhua yam kabmob. Cov khoom noj muaj haus no yog tsim los pab tus neeg nrhiav kev sib haum xeeb thiab kev zoo siab tiag tiag. Tab sis qhov no tuaj yeem ua tau tsuas yog ua raws nraim li nws cov hauv paus ntsiab lus.

Nco ntsoov qhov no, ua tib zoo npaj koj cov khoom noj, saib rau cov zaub mov tshiab thiab sim - thiab koj yuav pom qhov no sai sai!