txheem
Yog vim li cas rau qhov hnyav tshaj
Muaj ntau carbohydrates
Kev yoo mov yog qhov tseem ceeb ntawm kev noj zaub mov carbohydrate. Thiab "ceev" carbohydrates yog qhov hnyav nce. Qhov kev tawm tsam ntau tshaj plaws rau cov neeg pib tshiab uas tsis muaj sijhawm los siv los tsim cov ntawv qhia zaub mov sib npaug yog zaum lub lis piam ntawm cov khoom qab zib xws li tshuab ziab khaub ncaws, halva thiab txiv ntoo nrog txiv hmab txiv ntoo qhuav. Yog tias muaj dab tsi, cov ntsiab lus calorie ntawm halva yog li 500 kcal ib 100 g. Lub tshuab ziab khaub ncaws - 380 kcal ib 100 g. Nyob rau hauv ceev - los ntawm 600 mus rau 700 kcal, nyob ntawm seb hom. Hauv cov txiv hmab txiv ntoo qhuav - txog li 300 kcal. Txhua hnub tus nqi ntawm 2000 kcal tuaj yeem txheeb xyuas tau yooj yim thiab tsis pom. Cov kab mob thrifty hloov tag nrho cov carbohydrates ntau dhau rau hauv cov rog thiab khaws cia kom zoo - ntawm lub plab, lub duav thiab sab.
Tsawg protein ntau
Protein zaub mov yog qhov tseem ceeb los ua kom cov calories hlawv. Cov protein tsawg dua hauv kev noj zaub mov, qhov muaj feem ntau ntawm qhov hnyav. Hauv kev yoo mov, txwv peb tus kheej hauv cov tsiaj protein, peb tsis tas yuav them nyiaj rau qhov tsis muaj zaub protein.
Kev txav me me dhau
Kev txwv tsis pub noj zaub mov hnyav ib txwm txhais tau tias tsis muaj qhov tseem ceeb. Yog tias cov neeg ntseeg muaj lub zog muaj zog uas pab tuav, ces qhov kev txhawb siab ntxiv yog ceg tawv. Tus neeg ua kom qaug zog, chim siab, pib txav tsawg. Thiab tiv thaiv keeb kwm yav dhau los ntawm cov khoom noj carbohydrate ntau dhau, qhov no feem ntau yuav ua rau muaj roj ntau ntxiv.
Yuav ua li cas kom tsis txhob rog ntawm kev yoo mov
Nws yuav tsum muaj ntau "slow", es tsis yog "ceev" carbohydrates, uas muab lub siab ntev ntawm satiety thiab tsis overload nrog calories. Noj ntau cov zaub mov, zaub, legumes, txwv cov khoom qab zib.
Txhawb cov protein tsis txaus
Yog tias tsis muaj tsiaj protein ntau txaus, mloog zoo rau cov nroj tsuag protein. Cov no yog legumes thiab soybeans. Muaj tseeb, nws yuav tsum tau nco ntsoov tias cov kua txiv hmab txiv ntoo yog cov khoom muaj rog heev.
Nco ntsoov txav mus ntxiv.
Txhawm rau tiv thaiv cov carbohydrates los ntawm kev hloov mus rau rog, lawv yuav tsum tau siv - uas yog, hloov mus rau hauv lub zog. Ua nws txoj cai los cob qhia 45-60 feeb txhua hnub. Qhov kev xaiv yooj yim tshaj plaws yog taug kev. Yuav ib lub pedometer thiab taug kev tsawg kawg yog 10 txhiab kauj ruam. Tom qab ntawd txhua yam yuav nyob rau hauv kev txiav txim nrog qhov tseem ceeb tsim nyog rau kev hlawv rog.