Kev noj haus PP. Kev noj haus thiab zaub mov rau ib lub lim tiam rau qhov poob phaus

Tej zaum ib qho ntawm cov lus nug nrov tshaj plaws nug luag tso dag yog: "Koj yuav noj dab tsi thiaj li yuag poob?" Tab sis yog tias koj ua tib zoo nkag siab thiab teb nws, nws hloov tawm tias nws tsis yog qhov lom zem heev. Tom qab tag nrho, txhawm rau kom poob phaus, koj yuav tsum tau noj. Thiab qhov ntawd yog qhov PP kev noj haus tuaj yeem pab tau.

Kev noj haus PP yog dab tsi

Ua ntej koj yuav tsum xam dab tsi yog zais qab ob cov tsiaj ntawv. PP yog kev noj haus kom zoo… Ntau tus neeg taw qhia tias PP tsis yog kev noj haus. Tab sis, qhov no tsis yog qhov xwm txheej. Qhov tseeb, hauv kev txhais lus los ntawm lus Greek, lo lus "noj zaub mov" tsuas yog txhais tau tias "kev ua neej" lossis "kev noj haus". Thiab, yog tias ntau cov zaub mov noj kom nruj me ntsis hauv lub sijhawm, txij li lawv muaj kev ntxhov siab rau lub cev, ces cov zaub mov PP tuaj yeem raug rau thoob plaws lub neej. Thiab nws tsis zoo li tias muaj tsawg kawg ib tus neeg uas yuav tsum contraindicated hauv cov khoom noj kom zoo. Thiab qhov no yog qhov loj ntxiv ntawm cov khoom noj PP - nws muaj peev xwm los muab lub cev nrog txhua yam khoom tsim nyog thiab cov vitamins.

Puas yog nws poob tiag tiag los ntawm kev ua raws li PP noj haus?

Tau kawg, yog. Tseeb, txoj ntsiab cai ntawm kev noj zaub mov kom zoo yog kom noj cov calories uas yog qhov tsim nyog rau txhua tus neeg, suav txog nws tus yam ntxwv - qhov hnyav, kev tawm dag zog thaum nruab hnub thiab zam zaub mov. Vim tias kev noj zaub mov kom ntau nrog rau kev faib cov rog, protein thiab carbohydrates kom yog, lub cev tsis tuaj yeem yuag ntau tshaj. Qhov no ua rau cov metabolism hauv ib tug neeg uas xav tau peb yam no ua haujlwm kom raug thiab ua haujlwm tau zoo. Txawm li cas los xij, nws yuav tsum nco ntsoov tias txawm tias muaj PN, koj tuaj yeem nce phaus yog tias koj haus ntau cov calories ntau tshaj li qhov koj xav tau ntawm lub cev. Yog li no, lub hauv paus tseem ceeb ntawm kev poob phaus thaum ua raws li kev noj haus PP yog kev noj zaub mov ntau dhau ntawm lawv cov kev noj zaub mov. Qhov no tuaj yeem ua tiav ob txoj hauv kev: noj cov calories uas yuav tsum tau muaj thiab ntxiv kev ua kom lub cev, lossis txo qis koj lub cev kev noj haus (koj tuaj yeem suav cov khoom noj calories kom txaus raws li koj cov ntaub ntawv hauv Lub Cev Kab Ntsig Kev Ntsuam Xyuas, hauv "Tshooj Xav Tau Txhua Hnub"). Thaum lub cev rog tsis tau tsim, lub cev yuav tsis muaj lub zog rau qhov twg, thiab nws yuav pib hlawv cov roj rog.

Cov txiaj ntsig ntawm PP kev noj haus

Ntau cov pluas noj raws cov zaub mov nruj txwv tsis pub tsim kom tsis txhob muaj cov calories tsawg, tab sis kuj tseem txwv lub cev hauv cov khoom muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo. Qhov tshwm sim yog npub ntawm daim tawv nqaij, nkig cov ntsia hlau, poob tawm thiab cais xaus, thiab kev nkees dav dav.

Kev noj haus PP yog qhov zoo vim tias nws muab lub cev nrog txhua yam tshuaj tsim nyog. Tom qab tag nrho, kev tshuav nyiaj kom yog ntawm cov rog pab txhawm rau txhim kho cov plaub hau thiab cov ntsia hlau, thiab kuj tseem pab kom rov ua haujlwm ntawm lub paj hlwb. Cov carbohydrates yog lub zog siv hluav taws xob hauv lub cev, thiab cov protein xav tau los pab txhawb txhua lub cev. Tsuas yog thaum tag nrho peb lub ntsiab lus nkag mus rau hauv lub cev yog muaj peev xwm thiab noj qab haus huv qhov hnyav hnyav yam tsis muaj kev phom sij rau lub cev.

Cov hauv paus ntsiab lus ntawm cov khoom noj PP

Feem ntau, thaum nyeem ntau yam kev txwv, tib neeg xav tias cov zaub mov yuav monotonous thiab tasteless. Txawm li cas los xij, ua raws li cov cai no, koj tuaj yeem noj qab thiab ntau yam. Nyob rau tib lub sijhawm, qhov saj ntawm cov khoom yuav hloov thiab lub neej zoo yuav nce.

Noj cov ntsiab cai:

• qhov ntim ntawm cov kua yuav tsum muaj txaus, 1,5-2 liv dej yuav tsum haus ib hnub. Cov kua txiv, dej qab zib, dej qab zib thiab dej qab zib kas fes tsis tuaj yeem suav nrog qhov ntim no, tag nrho cov no yuav tsum tau cais tawm ntawm cov khoom noj;
• txhawm rau kom cov metabolism sai thiab pib lub cev thaum sawv ntxov ntawm lub plab khoob, koj yuav tsum haus ib khob dej;
• Cov khoom noj ceev ceev, khoom noj txom ncauj, cov khoom noj hauv kaus poom thiab lwm yam khoom tsis zoo yog qhov zoo tshaj plaws nyob rau hauv txee ntawm khw thiab cafes;
• hloov cov rog uas tsis muaj cov rog (cov qos yaj ywm kib nrog nqaij npuas - tsis zoo, txiv ntseej thiab ntses - zoo);
• cais tawm cov carbohydrates ceev ceev, tawm cov qeeb carbohydrates, piv txwv li es tsis txhob croissants thiab pastries, koj yuav tsum poob rau hauv kev hlub nrog porridge thiab whole grain bread. Los ntawm cov carbohydrates sai, koj tuaj yeem noj zib ntab, txiv hmab txiv ntoo thiab txiv ntoo, tab sis tsuas yog thaum sawv ntxov;
• 5-6 pluas zaub mov rau ib hnub (3 lub ntsiab thiab 2-3 ntxiv);
• noj cov carbohydrates thaum sawv ntxov, hloov cov protein rau yav tav su;
• zaub roj yog qhov muaj txiaj ntsig zoo heev thaum lawv tsis nyob hauv kib, vim li ntawd cov hau kev tseem ceeb ntawm kev ua noj yog ci, ci thiab ua kom kub npau npau;
• txhob tshaib tsis nqhis.

Tag nrho cov ntsiab cai no yog koom nrog ib txoj cai nkaus xwb - kom tsis suav qhov phom sij thiab hloov qhov muaj txiaj ntsig. Thiab tsis tas yuav tsum tau noj zaub mov, vim tias cov ncuav mog qab zib kuj tuaj yeem siv tau thiab nws tuaj yeem nkag rau hauv KBZHU txhua hnub, qhov tseem ceeb yog nrhiav cov ntawv qhia rau lub ncuav mog qab zib zoo.

Kev noj haus thiab zaub mov rau ib lub lim tiam rau qhov poob phaus

Rau ntau tus neeg uas tau sim noj zaub mov sib txawv, tshwj xeeb yog cov uas muaj kev noj zaub mov tsis zoo, nws yuav zoo li 5-6 pluas noj nyob rau ib hnub yog ntau dhau. Tab sis qhov no yog raws nraim lub cev xav tau - muaj txaus noj zaub mov zoo. Yog li ntawd, nws tsim nyog sim pib ntawm cov khoom noj PP. Cov ntawv qhia kwv yees rau ib lub lim tiam yuav zoo li qhov no (feem yuav tsum tau xam los ntawm koj tus kheej, xam nrog koj cov khoom noj uas tsis muaj calories ntau):

Monday:

• Pluas tshais - oatmeal hauv mis nrog kua, tshuaj yej lossis kasfes yam tsis muaj qab zib
• Khoom txom ncauj - ib nrab txiv kab ntxwv qaub, walnuts
• Noj su - mov nrog nqaij qaib mis, zaub zaub tshiab
• Khoom txom ncauj - Greek yogurt, kua
• Noj hmo - dib zaub xam lav nrog nqaij qaib hau thiab cov kaus poom nceb, txiv qaub hnav nrog txiv roj roj thiab noob hnav
• Khoom txom ncauj - kefir

Tuesday:

• Noj tshais - txiv tsawb muffins nrog chocolate, tshuaj yej lossis kas fes tsis muaj qab zib
• Khoom txom ncauj - tsev cheese nrog raisins
• Noj su - nqaij nyuj meatballs nrog buckwheat, zaub xam lav zaub xam lav nrog dib
• Khoom txom ncauj - kiwi, pear
• Noj hmo - tuna nrog zaub zaub tshiab
• Khoom txom ncauj - protein co

Saturday:

• Noj tshais - qhob cij nrog curd cheese thiab avocado, tshuaj yej lossis kas fes tsis muaj qab zib
• Khoom txom ncauj - Walnut, qhuav apricots, zib ntab
• Noj su - nqaij qaib kua zaub nrog zaub
• Khoom txom ncauj - curd casserole
• Noj hmo - cod ntawm zaub hauv ncoo
• Khoom txom ncauj - kefir

Hnub plaub:

• Pluas tshais - txiv maj phaub tev nrog pears
• Khoom txom ncauj - txiv nkhaus taw, txiv tsawb
• Noj su - grilled salmon nrog mov xim av, seaweed
• Khoom txom ncauj - Greek yogurt, kiwi
• Noj hmo - omelet nrog zaub xam lav
• Khoom txom ncauj - protein co

Friday:

• Pluas tshais - tortilla nrog tsev cheese thiab txiv hmab txiv ntoo, tshuaj yej lossis kas fes tsis qab zib
• Khoom txom ncauj - qhob cij, qe, dib
• Noj su - nqaij nyuj cutlets nrog bulgur, beet zaub xam lav
• Khoom txom ncauj - noj cov zaub mov panna cotta
• Noj hmo - zaub xam lav nrog tuna thiab zaub tshiab
• Khoom txom ncauj - kefir

Saturday:

• Pluas tshais - oatmeal nrog qhuav apricots hauv mis, tshuaj yej lossis kas fes tsis qab zib
• Khoom txom ncauj - tsev cheese nrog zib mu
• Noj su - salmon puree kua zaub nrog zaub
• Khoom txom ncauj - kefir nrog txiv tsawb
• Noj hmo - steamed nqaij qaib mis nrog rau cov nceb qus thiab zaub xam lav
• Khoom txom ncauj - protein co

Hnub Xya:

• Pluas tshais - tsev me cheese pancakes nrog Greek yogurt thiab berries, tshuaj yej lossis kas fes tsis qab zib
• Khoom txom ncauj - txiv kab ntxwv, almonds
• Noj su - mov xim av nrog cws, carrots nrog qej
• Khoom txom ncauj - kua, kiwi
• Noj hmo - nqaij nyuj txhoov, arugula nrog taum thiab dib
• Khoom txom ncauj - kefir

Tau kawg, nws yog ib qho tsim nyog los tsim cov khoom noj raws li cov khoom lag luam uas tuaj yeem yuav hauv khw hauv zos lossis hauv khw muag khoom. Tab sis tag nrho cov khoom yog hloov tau, qhov tseem ceeb yog ua raws li cov hauv paus ntsiab lus ntawm kev noj haus.

Yog li, los ntawm kev noj zaub mov kom tsim nyog thiab hauv cov ntim txaus, koj tuaj yeem tsis tsuas yog ua kom yuag, tab sis kuj txhim kho koj qhov kev noj qab haus huv tag nrho, tseem tshem tawm cov teeb meem nrog koj lub ntsej muag. Tab sis kev noj haus PP tsis yog kev ntsuas ib ntus hauv kev sib tw rau kev sib tw ntev ntev uas tau ua kom yuag. Koj yuav tsum hloov koj tus cwj pwm rau zaub mov, kho koj li kev noj haus thiab kev ua kis las, tsuas yog qhov no qhov tshwm sim yuav tshwm sim uas yuav txaus siab rau koj ntev!