Nutritionist-consultant, noj qab nyob zoo tus kws qhia txoj kev ua neej, sau thiab ideologist ntawm lub gym "TELU Vremya!" Laura Filippova tau teev cov ntsiab cai tseem ceeb ntawm cov khoom noj rau menyuam yaus noj qab nyob zoo.
Noj cov zaub mov
Cov me nyuam noj zaub mov yuav tsum muaj xws li:
- cereals, qhob cij, durum ncuav qab zib;
- cov protein zoo - nqaij ntshiv thiab nqaij qaib, qe, ntses - 2-3 zaug hauv ib lub lis piam;
- zaub, tshuaj ntsuab - zoo dua cov uas nyob rau hauv lub caij;
- mis nyuj, khoom noj siv mis, tsev cheese;
- thiab txiv hmab txiv ntoo;
- rog - butter (82,5% rog);
- txiv ntseej, txiv hmab txiv ntoo qhuav.
Thiab tsis txhob hnov qab txog dej huv!
hom
Qhov nruab nrab, tus menyuam yuav tsum noj 4-5 zaug. Nco ntsoov noj tshais, thiab pluas tshais no yuav tsum muaj cov carbohydrates nyuaj kom "them" lub zog rau tag nrho ib hnub. Thawj cov khoom noj txom ncauj tuaj yeem yog 1,5-2 teev ua ntej noj su - piv txwv li, txiv hmab txiv ntoo lossis berries. Cov khoom noj txom ncauj thib ob - ib ncig ntawm 16 teev tsaus ntuj-17 teev tsaus ntuj: tshuaj yej / kefir / yogurt ntxiv rau tag nrho cov khob cij qhaub cij nrog butter thiab ib daim ntawm cheese lossis nqaij ntshiv. Casseroles, cheese ncuav mog qab zib, pancakes thiab lwm yam khoom siv hmoov nplej kuj tuaj yeem yog cov khoom noj txom ncauj, tab sis nyiam dua tsis yog cov hmoov nplej dawb. Tus menyuam yuav tsum tau noj zaub mov zoo nrog kua zaub.
"Vim li cas nws thiaj li nyias nrog koj!"
Yog tias koj xav tias cov txheeb ze pub me nyuam ntau dhau, tsis txhob nyob twj ywm! Koj yuav tsum tham nrog niam tais yawm txiv nyiam pam lawv cov xeeb ntxwv heev! Yog tias nws tsis pab, qhov kawg yog txwv tsis pub cov khoom lag luam uas koj xav tias tsis zoo rau koj tus menyuam. Qhov no yog, ua ntej ntawm tag nrho cov, hais txog cov khoom qab zib waffles, thiab tsis yog hais txog pog lub tsev cutlets (muab hais tias tsis muaj roj drips los ntawm lawv).
Nrog cov neeg nyob ib puag ncig koj uas tsim txom cov kab lus: "Vim li cas nws thiaj li nyias!", Nws yooj yim dua - tsuas yog tsis txhob mloog lawv! Plumpness tsis yog ib qho analogue ntawm kev noj qab haus huv. Kuv nyiam cov kab lus ntawm Evgeny Komarovsky: "Ib tug me nyuam noj qab nyob zoo yuav tsum nyias thiab nrog ib tug awl nyob rau hauv qab." Ntawm chav kawm, qhov no tsis yog hais txog mob thinness. Yog tias tam sim ntawd koj muaj qhov teeb meem no, khiav mus rau tus kws kho mob!
Me nyuam thiab khoom qab zib
Tom qab koj tus menyuam saj cov khoom qab zib, qhov zoo dua! Thiab, ntseeg kuv, qhov no tsis deprive nws ntawm nws thaum yau. Ntawm qhov tsis sib xws, kev noj qab haus huv ntawm cov hniav, txiav txiav ntau dua rau cov saj tshiab, thiab thawj saj ntawm cov khoom qab zib tom qab lub hnub nyoog yuav paub ntau ntxiv rau tus menyuam.
Yog tias koj tus menyuam twb tau noj khoom qab zib lawm, tsis txhob tso cov khoom qab zib rau ntawm lub plab khoob. Tsuas yog tom qab noj mov. Hmoov tsis zoo, qhov xwm txheej thaum tus menyuam noj khoom qab zib txhua hnub, thiab tom qab ntawd tsis kam noj zaub mov ib txwm muaj, feem ntau rau ntau tsev neeg.
Kev rog thaum yau
Hmoov tsis zoo, tam sim no yog ib qho teeb meem tshwm sim. Raws li WHO, ntau dua 40 lab tus menyuam yaus hnub nyoog qis dua 5 xyoos muaj phaus ntxiv. Qhov kev tu siab tshaj plaws ntawm qhov kev txheeb xyuas no yog cov lej loj tuaj. Cov laj thawj tseem ceeb yog kev ua lub cev tsis muaj zog thiab kev noj zaub mov tsis zoo, nrog rau qhov tsis muaj kev tswj hwm.
Yuav ua li cas yog qhov no yog teeb meem rau koj tsev neeg thiab?
Thaum xub thawj, koj yuav tsum pib nrog koj tus kheej, rov xav txog koj tus kheej noj mov. Rau cov menyuam yaus, kev sib cav: "Kuv ua tau, tab sis koj ua tsis tau, vim koj me" tsuas yog siv tau rau lub sijhawm. Cov lus yuav tsis pab, tsuas yog ua piv txwv tus kheej xwb.
Thib ob, txwv kev noj cov carbohydrates yooj yim - qhob cij dawb thiab yob, khoom qab zib, ncuav qab zib, ncuav qab zib, qab zib qab zib thiab cov kua txiv hmab txiv ntoo, zaub mov ceev.
Thib peb, sim ua kom tus menyuam txav mus ntxiv.
Yog tias tsis muaj teeb meem kho mob (pah-pah, txawm li cas los xij), peb cov ntsiab lus no yuav tsum pab.