Peb nug Claudio Maffeis, xibfwb ntawm Pediatrics ntawm University of Verona, rau qee cov lus qhia txog kev tswj tus menyuam txoj kev noj haus thiab kev ua neej nyob rau lub sijhawm no.
Niaj hnub so
"Thaum yav dhau los, cov menyuam yaus siv lawv cov hnub so lub caij ntuj sov ntau dua li lawv cov hnub so caij ntuj no. Thaum tsis muaj sijhawm kawm ntawv, lawv tsis tau zaum ntawm TV thiab khoos phis tawj, tab sis ua si sab nraum zoov, yog li tswj hwm lawv txoj kev noj qab haus huv, "hais txog xibfwb Maffeis.
Txawm li cas los xij, niaj hnub no txhua yam tau hloov pauv. Tom qab cov sijhawm kawm ntawv tas lawm, cov menyuam yaus siv sijhawm ntau hauv tsev, pem hauv ntej TV lossis Playstation. Lawv sawv ntxov lig, noj ntau dua thaum nruab hnub thiab vim tias qhov kev ua si no ua rau muaj kev rog.
Khaws lub suab nrov
Thaum rov mus kawm ntawv yuav tsis zoo siab rau menyuam yaus, nws muaj txiaj ntsig zoo rau kev noj qab haus huv. Qhov no coj ib qho kev sib dhos rau nws lub neej thiab pab ua kom noj zaub mov kom raug.
“Thaum tus menyuam rov mus kawm ntawv, nws muaj lub sijhawm raws li nws yuav tsum npaj nws lub neej. Tsis zoo li lub caij ntuj sov - thaum tsis tu ncua ntawm cov khoom noj khoom haus raug cuam tshuam, koj tuaj yeem noj lig thiab noj zaub mov tsis zoo, vim tias tsis muaj kev cai nruj - lub tsev kawm ntawv tso cai rau koj rov qab mus rau txoj kev ua neej, uas yuav pab kho lub cev biorhythms ntawm tus menyuam. thiab muaj txiaj ntsig zoo rau nws qhov hnyav, ”tus kws kho mob hais.
Txoj cai tsib chav kawm
Ib txoj cai tseem ceeb tshaj plaws uas yuav tsum tau ua thaum rov qab los ntawm so haujlwm yog tus menyuam kawm ntawv noj. "Cov menyuam yaus yuav tsum noj 5 pluas noj ib hnub: pluas tshais, pluas su, noj hmo thiab ob qho khoom noj txom ncauj," ceeb toom Dr. Maffeis. Rau cov neeg laus thiab menyuam yaus, nws yog ib qho tseem ceeb heev uas yuav tsum tau noj tshais tag nrho, tshwj xeeb tshaj yog thaum tus menyuam raug kev nyuaj siab loj. "Muaj ntau txoj kev tshawb fawb qhia tau hais tias kev puas siab puas ntsws ntawm cov neeg uas niaj hnub noj tshais zoo yog ntau dua li cov neeg tsis noj tshais."
Tseeb tiag, qhov kev tshawb fawb tshiab tshaj plaws tau ua los ntawm University of Verona thiab luam tawm nyob rau hauv European Journal of Clinical Nutrition qhia tau hais tias cov menyuam yaus uas hla kev noj tshais muaj kev puas tsuaj hauv kev nco thiab kev saib xyuas.
Nws yog ib qho tsim nyog los faib sijhawm txaus rau pluas tshais, thiab tsis txhob dhia tawm ntawm txaj thaum kawg. “Peb cov menyuam mus pw lig dhau lawm, pw tsaug zog me ntsis thiab nyuaj rau sawv ntxov sawv ntxov. Nws yog ib qho tseem ceeb heev uas yuav tau mus pw ntxov thiab noj hmo hmo ntuj kom muaj kev qab los noj mov thiab xav noj thaum sawv ntxov, "tus kws kho mob qhia.
Khoom noj uas pab
Noj tshais yuav tsum ua kom tiav: "Nws yuav tsum muaj protein ntau, uas tuaj yeem tau nrog yogurt lossis mis nyuj; cov rog, uas tuaj yeem pom hauv cov khoom noj siv mis; thiab qeeb carbohydrates pom nyob rau hauv tag nrho cov nplej. Tus me nyuam tuaj yeem muab tag nrho cov ncuav qab zib nrog ib rab diav ntawm cov txiv hmab txiv ntoo hauv tsev, thiab qee cov txiv hmab txiv ntoo ntxiv rau qhov no yuav muab nws cov vitamins thiab minerals tsim nyog.
Ua rau kev mus ntsib cov voj voog thiab ntu, cov menyuam yaus siv sijhawm li 8 teev hauv ib hnub kawm. Nws yog ib qho tseem ceeb heev uas lawv cov pluas su thiab noj hmo tsis muaj calorie ntau ntau, txwv tsis pub nws tuaj yeem ua rau rog: "Nws yog ib qho tsim nyog kom tsis txhob muaj lipids thiab monosaccharides, uas feem ntau pom muaj nyob rau hauv ntau yam khoom qab zib, vim tias cov no yog calories ntxiv, yog tias tsis yog. hlawv, ua rau rog rog, "tus kws kho mob ceeb toom.
Khoom noj khoom haus rau lub hlwb
Nws yog ib qho tseem ceeb heev kom tswj tau cov dej sib npaug ntawm lub hlwb - ib qho khoom nruab nrog uas yog 85% dej (cov duab no tseem siab dua li lwm qhov hauv lub cev - cov ntshav muaj 80% dej, cov leeg 75%, tawv nqaij 70% thiab pob txha. 30%). Lub cev qhuav dej ntawm lub hlwb ua rau muaj ntau yam tshwm sim - los ntawm mob taub hau thiab qaug zog mus rau kev hnov lus. Tsis tas li ntawd, lub cev qhuav dej tuaj yeem ua rau txo qis ib ntus ntawm qhov loj ntawm cov teeb meem grey. Hmoov zoo, tsuas yog ib lossis ob khob dej txaus los kho qhov xwm txheej no sai sai.
Ib txoj kev tshawb fawb luam tawm nyob rau hauv phau ntawv xov xwm scientific Frontiers in Human Neuroscience pom tias cov neeg haus dej haus ib nrab litres dej ua ntej tsom mus rau ib txoj hauj lwm ua tiav txoj hauj lwm 14% sai dua cov uas tsis haus dej. Rov ua qhov kev sim no nrog cov neeg uas nqhis dej tau pom tias cov txiaj ntsig ntawm cov dej haus tau ntau dua.
“Nws muaj txiaj ntsig zoo rau txhua tus neeg, thiab tshwj xeeb tshaj yog rau cov menyuam yaus, haus dej huv tsis tu ncua. Qee lub sij hawm koj tuaj yeem kho koj tus kheej rau decaffeinated tshuaj yej lossis kua txiv hmab txiv ntoo, tab sis ua tib zoo saib nws cov muaj pes tsawg leeg: nws yog qhov zoo dua los xaiv cov kua txiv hmab txiv ntoo uas tsis muaj piam thaj los ntawm cov txiv hmab txiv ntoo, uas muaj cov suab thaj tsawg li sai tau, "hais lus Dr. Maffeis. Nws kuj tseem pab tau kom haus cov kua txiv hmab txiv ntoo tshiab los yog smoothies uas koj tuaj yeem ua rau koj tus kheej hauv tsev, tab sis tsis muaj suab thaj ntxiv: "Cov txiv hmab txiv ntoo twb muaj cov qab zib qab zib rau lawv tus kheej, thiab yog tias peb ntxiv cov suab thaj dawb rau lawv, xws li kev kho mob yuav pab tau. zoo li qab zib heev rau menyuam yaus. "
Tus menyuam yuav tsum haus dej ntau npaum li cas?
2-3 xyoos: 1300 ml ib hnub twg
4-8 xyoos: 1600 ml ib hnub twg
Cov menyuam yaus hnub nyoog 9-13 xyoos: 2100 ml ib hnub
Cov menyuam yaus hnub nyoog 9-13 xyoos: 1900 ml ib hnub