Cov khoom noj thaum cev xeeb tub
 

Kev noj qab haus huv ntawm cov menyuam hauv plab ncaj qha nyob ntawm qhov zoo thiab ntau cov zaub mov noj thaum cev xeeb tub. Nrog rau qhov no, ntau leej niam uas muaj kev cia siab tseem tabtom sim hloov pauv ntau yam hauv lawv txoj kev ua neej thiab kev noj haus. Thiab txhua yam yuav zoo, qhov ntawd tsuas yog hauv kev nrhiav qhov zoo tag nrho, lawv feem ntau tau mus rau ntau heev. Cov kws kho mob hauv kev noj qab haus huv thiab cov kws qhia zaub mov qhia hauv lawv cov ntawv tshaj tawm txog yuav ua li cas kom tsis txhob muaj cov ua kom tuag taus, ua kom muaj kev noj qab haus huv zoo thiab ua rau muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm menyuam mos liab los ntawm kev kho koj li kev noj zaub mov.

Cev xeeb tub thiab zaub mov noj

Nws tsis yog txhua yam tsim nyog rau tus poj niam cev xeeb tub kom hloov pauv txhua yam, tshwj xeeb tshaj yog thaum nws los txog khoom noj khoom haus. Qhov loj tshaj plaws yog los tshuaj xyuas koj txoj kev noj zaub mov noj thiab paub tseeb tias thaum lub sijhawm yug menyuam, qhov ntau txaus ntawm txhua qhov tsim nyog cov vitamins thiab minerals muaj rau nws lub cev.

Nrog rau qhov no, nws yog ib qho tseem ceeb uas yuav tsum saib xyuas cov qoob loo uas tau noj. Tau kawg, nws yog tam sim no tseem ceeb rau noj rau ob. Txawm li cas los xij, qhov no tsis txhais tau txhua yam uas koj xav tau overeat. Zoo rau tsuas muaj noj mov tsis tu ncua. Qhov tsim nyog, nws yuav tsum muaj peb pluas noj nyob rau hauv ib hnub, nrog ob rau peb qho khoom noj txom ncauj nyob nruab nrab ntawm txhua pluas noj. Koj yuav tsum noj zaub mov me me. Tsawg dua yog qhov zoo dua, tab sis ntau zaus.

Cov pluas noj thaum cev xeeb tub

Rau ntau tus poj niam, cev xeeb tub yog suav nrog qhov hnyav nce. Nws tuaj yeem nyuaj siab lossis ua rau koj poob siab. Tab sis qhov phem tshaj plaws, thaum nws txhawb kom ua. Thiab leej niam uas cia siab tias, tsis txhob txaus siab rau lub neej thiab ntxiv cov khoom ntxiv hauv daim ntawv ntawm tsev cheese, zaub thiab txiv hmab txiv ntoo, uas yav tom ntej tus menyuam xav tau, rau nws kev noj zaub mov, txwv nws tus kheej rau zaub mov, thiab qee zaum txawm tias mus noj zaub mov. Ntau ntau tau sau txog Ntev npaum li cas qhov kev raug mob no tuaj yeem ua rau ob leeg. Yog li ntawd, nws yog qhov ntse los hais txog yuav ua li cas zam qhov no.

 

Raws li cov kws tshaj lij, nws txaus los ua raws li cov cai yooj yim:

  1. 1 Noj cov feem. Koj tuaj yeem noj txog 8 zaug hauv ib hnub. Qhov loj tshaj plaws yog tias cov zaub mov noj qab nyob zoo thiab ntuj nrog qhov ntau ntawm cov zaub thiab txiv hmab txiv ntoo thiab qhov tsawg kawg nkaus ntawm cov rog thiab carbohydrates yooj yim. Lub tom kawg yog pom feem ntau hauv cov hmoov thiab qab zib.
  2. 2 Rationally siv lub zog uas lub cev tau txais nrog zaub mov. Ib qho ntawm qhov laj thawj tseem ceeb rau qhov hnyav nce yog qhov tsis tsim nyog ntawm tus naj npawb ntawm kilocalories, uas, qhov tseeb, yog chav ntawm lub zog, twb nyob hauv thawj lub lim tiam ntawm cev xeeb tub. Cov kws kho mob cov lus pom zoo txog cov calories uas tau siv yog ua raws tus poj niam lub hnub nyoog, kev ua neej nyob, thiab kev noj qab haus huv. Qee tus kws kho mob hais tias thawj 6 lub hlis, tus menyuam hauv plab tsis xav tau lub zog ntxiv. Ib tug poj niam yuav tsum nce qhov kev siv zog ntawm 200 kilocalories tsuas yog hauv 3 lub hlis dhau los. Lwm tus hais tias hauv thawj peb lub hlis twg, leej niam uas xeeb menyuam zoo dua noj 200 calories ntau dua li ib txwm. Thiab hauv qhov thib ob thiab thib peb - ​​los ntawm 300. Leej twg ntawm lawv ntseeg - nws nyob ntawm nws kom txiav txim siab. Qhov tseem ceeb yuav tsum nco ntsoov yog 200 kilocalories yog ib qho ntxiv ntawm cov cheese ntawm cov qhaub cij, 1 hnyuv ntxwm noj, 500 g ntawm carrots lossis zaub paj, 2 txiv apples me me, 30 g ntawm cov txiv ntseej lossis iav mis, tab sis tsis muaj ntau dua.
  3. 3 Tsuas yog muaj thaum muaj lub siab xav txog kev tshaib plab.
  4. 4 Tshem cov khoom noj tsis zoo hauv koj cov khoom noj(1, 2).

Cov tshuaj muaj txiaj ntsig thaum cev xeeb tub

Qhov kev noj haus ntawm cov poj niam cev xeeb tub yuav tsum muaj ntau yam sib txawv thiab muaj txiaj ntsig ntau li ntau tau. Nws yuav tsum muaj:

  • Protein. Cov amino acids uas nws muaj yog tsim cov blocks rau lub cev ntawm tus me nyuam hauv plab. Nws tuaj yeem los ntawm cov nqaij thiab ntses, qe, legumes lossis txiv ntoo.
  • Cov khoom noj ua kom thoob plaws. Tsis zoo li cov yooj yim, lawv muab lub cev nrog cov tsim nyog ntawm lub zog thiab fiber, uas txhim kho kev zom zaub mov. Lawv muaj nyob hauv nplej thiab zaub.
  • Lub cev rog. Lawv yuav tsum ua kom tsis pub dhau 30% ntawm tag nrho cov calories kom tsawg. Raws li kev tshawb fawb los ntawm cov kws tshawb fawb los ntawm Illinois thiab tau tshaj tawm hauv phau ntawv xov xwm Psychology, "Cov khoom noj rog dhau los thaum cev xeeb tub tuaj yeem ua rau ntshav qab zib hauv menyuam yaus." Qhov no tau piav qhia los ntawm cov kev hloov pauv uas tshwm sim nyob rau ntawm caj ces. Txawm li cas los xij, nws tseem tsis tsim nyog txo cov rog ua kom tsawg kawg. Tom qab tag nrho, lawv yog lub zog thiab txhawb lub zog ntawm cov vitamins A, D, E, K. Qhov zoo tshaj plaws ntawm cov rog yog zaub roj, noob thiab noob txiv.
  • Cellulose. Nws tso cai rau koj los tiv thaiv cem quav hauv koj niam thiab tiv thaiv nws los ntawm kev rog dhau. Nws muaj nyob hauv cereals, zaub thiab txiv hmab txiv ntoo.
  • Calcium. Nws yog cov khoom siv tseem ceeb hauv tsev rau menyuam yaus cov hniav thiab pob txha. Nws yog pom nyob rau hauv cov khoom noj siv mis nyuj, zaub qhwv, zaub qhwv. Lawv yuav tsum tau noj tsis tu ncua txhua lub sijhawm ntawm cev xeeb tub. Qhov no yuav tsim thiab ntxiv dag zog rau tus menyuam lub cev pob txha yam tsis muaj teeb meem rau kev noj qab haus huv ntawm nws niam.
  • Hlau. Ib zaug hauv lub cev, nws tso cai rau koj kom tswj tau qib zoo ntawm hemoglobin, uas pab txhawb kev thauj cov pa mus rau hauv nruab nrog cev thiab ntaub so ntswg. Qhov chaw zoo tshaj plaws ntawm cov hlau yog qhuav apricots, qe qe, oatmeal, salmon, zaub ntsuab, zaub paj, thiab lwm yam.
  • Vitamin C. Nws yog antioxidant uas pab txhawb kev tiv thaiv kab mob. Ib qho ntxiv, nws txhawb nqa kev tsim cov collagen, ib yam khoom uas yog lub luag haujlwm rau kev txhim kho tus menyuam lub pob txha thiab kev ua haujlwm ntawm lub cev. Nws tau pom hauv cov txiv hmab txiv ntoo, txiv hmab, ntau hom zaub qhwv, sawv duav, thiab lwm yam.
  • Folic acid. Nws tiv thaiv kev yug me nyuam ntawm lub hlwb thiab txawm tias yug ntxov ntxov. Nws muaj nyob rau hauv broccoli, asparagus, citrus txiv hmab txiv ntoo thiab txiv laum huab xeeb. Nws yog qhov zoo dua los haus cov khoom no los ntawm thawj hnub ntawm cev xeeb tub.
  • Vitamin A. Nws yog lub luag haujlwm rau kev noj qab haus huv ntawm daim tawv nqaij, pob txha thiab lub zeem muag ntawm tus menyuam hauv plab thiab muaj nyob rau hauv cov khoom siv mis nyuj, txiv duaj, thiab zaub ntsuab tsaus.
  • Vitamin D. Nws yog qhov tseem ceeb rau kev txhim kho pob txha, hniav thiab nqaij hauv ib tug menyuam yaus. Koj tuaj yeem ua kom koj lub cev nrog nws los ntawm kev noj ntses, qe qe, lossis cia li taug kev hauv tshav ntuj sov.
  • Zinc. Nws yog lub luag haujlwm rau kev loj hlob ib txwm muaj thiab kev loj hlob ntawm tus menyuam hauv plab. Pom hauv nqaij, ntses, nqaij nruab deg, qhiav, dos, qe, thiab ntau dua.

Sab saum toj 14 khoom noj rau cev xeeb tub

Dej. Nws yog lub luag haujlwm rau kev tsim cov cell tshiab thiab kev txhim kho ntawm cov hlab ntshav, tshem tawm cem quav thiab ua kom lub cev huv si. Txhawm rau tshem tawm toxicosis, koj tuaj yeem ntxiv ob peb tee kua txiv qaub rau nws. Koj tuaj yeem hloov nws nrog cov kua txiv hmab txiv ntoo, mis nyuj, dej txiv hmab txiv ntoo lossis compote.

Oatmeal. Nws muaj cov folic acid, fiber, vitamins A, B, E, calcium. Nws txoj kev siv tas li yog tus yuam sij rau kev noj qab haus huv ntawm leej niam thiab tus menyuam yav tom ntej.

Zaub cob pob yog ua kom muaj cov calcium, fiber, folate, vitamin C thiab tshuaj tua kab mob antioxidant. Nws ua rau kom muaj kev txhim kho li qub ntawm cov leeg hlwb thiab txhim kho kev tiv thaiv.

Txiv tsawb - Lawv yog cov nplua nuj nyob hauv cov potassium, uas yog qhov tseem ceeb rau kev ua haujlwm ntawm lub siab. Cov kev tshawb fawb pom tau tias kev noj haus ntau zaus tuaj yeem tiv thaiv kev qaug zog thiab xeev siab ntawm cov poj niam cev xeeb tub.

Cov nqaij ntshiv. Nws muab lub cev nrog cov protein thiab hlau, thiab tseem tiv thaiv qhov kev txhim kho ntawm ntshav liab.

Curd yog ib qho chaw ntawm cov protein thiab calcium.

Citrus. Lawv muaj vitamin C, folic acid, fiber ntau thiab li 90% kua.

Txiv ntseej. Lawv muaj cov rog zoo thiab ntau cov vitamins thiab minerals. Txawm li cas los xij, koj yuav tsum siv lawv kom zoo, vim tias cov khoom no tuaj yeem ua rau muaj kev fab tshuaj.

Dried txiv ntoo. Ua ke nrog cov txiv ntoo, lawv yog cov khoom noj txom ncauj uas muaj txiaj ntsig thiab muaj txiaj ntsig, vim lawv muaj ntau yam khoom muaj txiaj ntsig zoo.

Yogurt. Ib qhov txiaj ntsig ntawm calcium, uas kuj pab txhim kho kev zom zaub mov.

Salmon. Nws muaj cov roj omega-3 fatty acids. Lawv pab txhawb rau kev tsim cov vitamins A thiab E, txo qis kev pheej hmoo ntawm kev xeeb tub hauv plab, thiab muaj lub luag haujlwm rau kev loj hlob ntawm lub hlwb thiab kev tsim cov menyuam hauv nruab nrog cev ntawm lub zeem muag.

Avocado. Nws yog nplua nuj nyob hauv cov vitamins B, C, folate thiab potassium.

Nqaij ntses. Raws li kev tshawb fawb los ntawm cov kws tshawb fawb los ntawm UK thiab Brazil, luam tawm hauv phau ntawv xov xwm PLoS ONE, "lawv muaj cov tshuaj uas tiv thaiv kev ntxhov siab hauv cov poj niam cev xeeb tub los ntawm 53%."

Carrot. Nws muaj cov vitamins A, uas yog lub luag haujlwm rau kev txhim kho cov kabmob ntawm cov tsis pom kev, pob txha thiab tawv nqaij.

Khoom noj uas phom sij thaum cev xeeb tub

  • Quav dej cawv. Lawv tuaj yeem ua rau tus menyuam qeeb.
  • Cov dej qab zib muaj caffeine. Lawv tuaj yeem ua rau yug me nyuam thaum ntxov.
  • Cov qe nyoos. Lawv tuaj yeem ua rau tus kabmob salmonella.
  • Blue cheese xws li Brie thiab Camembert. Tej zaum lawv yuav muaj listeria, cov kab mob uas ua rau zaub mov lom.
  • Cov khoom siv hmoov nplej thiab khoom qab zib. Lawv muaj ntau cov suab thaj thiab rog, thiab yog li ntawd tuaj yeem ua rau rog rog hauv cov poj niam cev xeeb tub.

Thaum npaj kev noj zaub mov koj yuav tsum nco ntsoov tias lub sijhawm muaj menyuam hauv plab yog lub sijhawm zoo tshaj plaws rau txhua tus pojniam. Thiab tsuas yog hauv nws lub hwj chim ua tau txhua yam kom nws thiaj li txaus siab rau nws!

Cov khoom nrov hauv ntu no:

Sau ntawv cia Ncua