Yuav noj li cas kom tsis txhob hnyav rau lub cev thaum cev xeeb tub

Cov poj niam feem ntau txhawj xeeb txog qhov muaj ceeb thawj thaum cev xeeb tub. Ntawm ib sab tes, ib qho kev nce ntawm cov lej ntawm cov nplai tau qhia tias tus menyuam loj hlob, thiab ntawm lwm qhov, tsis muaj leej twg xav nce rog ntau dhau. Kev hnyav los ntawm cov poj niam cev xeeb tub tsis tuaj yeem zam, tab sis nws qhov ntau yog nyob ntawm kev noj zaub mov ntawm tus niam xeeb thiab nkag siab txog lub cev ntawm tag nrho cov txheej txheem.

 

Cov phaus twg yog xam tias yog ntxiv?

Yuav kom nkag siab qhov twg yog cov uas yog superfluous, nws yog qhov tsim nyog los txiav txim uas tsis yog superfluous. Tus menyuam lub cev qhov hnyav yog ib feem me me ntawm qhov hnyav uas yuav tsum tau ua.

Cia peb xav txog hauv kev nthuav dav:

  • Tus menyuam hnyav 3-3,5 kg;
  • Cov hnoos nce ntxiv txog 650 g;
  • Lub tsev menyuam ncav cuag 1 kg rau kev yug menyuam;
  • Lub hauv siab loj zog tau nce ntxiv txog li 500 g;
  • Qhov ntsuas ntshav nce ntxiv li ntawm 1,5 kg;
  • Cov qog nyiaj ntawm 1,5 kg;
  • Cov rog rog tseem ceeb rau lub cev xeeb tub zoo yog nyob hauv thaj tsam ntawm 2-4 kg.

Nws yog ib qho yooj yim los xam tias qhov hnyav nce xav tau rau cov niam nyob rau hauv lub sijhawm yug menyuam txog 10 kg.

Cov kws kho mob muaj lawv tus kheej cov qauv rau kev txiav txim siab txoj kev tso cai nce hnyav ntxiv rau cov poj niam, nyob ntawm thawj zaug BMI (kev xam lub cev xeeb tub nrog ib tus menyuam):

  • IMT txog 20 - 16-17 kg;
  • 20-25 - 11-15 kg;
  • 25-30 - 7-10 kg;
  • Tshaj 30 - 6-7 kg.

Txhua yam uas tshaj qhov txwv tso cai tuaj yeem suav ua superfluous. Yog lawm, tus nqi rau txhua tus pojniam tshwj xeeb yog txiav txim siab los ntawm nws tus kws kho mob koom, thiab cov ntaub ntawv hauv tsab xov xwm no yog ntsuas nruab nrab. Thaum cev xeeb tub, qhov hnyav nce tsis dhau thiab tseem ceeb rau kev noj qab haus huv ntawm leej niam thiab kev loj hlob ntawm tus menyuam, tab sis lo lus nug tshwm sim, yuav ua li cas kom tsis txhob nce ntxiv?

 

Yuav ua li cas kom tsis txhob nce phaus ntau dua thaum cev xeeb tub?

Kev rog phaus yog txuam nrog kev coj noj coj ua, ua lwm yam lus hais, cwj pwm ntawm kev noj zaub mov zoo. Coob tus pojniam ntseeg tias lawv yuav tsum noj rau ob leeg thaum cev xeeb tub. Cov kev xav tau ntawm cov poj niam cev xeeb tub rau cov calories, cov khoom noj muaj txiaj ntsig (protein, vitamins thiab minerals) muaj ntau dua li lwm cov poj niam, tab sis qhov no tsis txhais tau tias koj tsis tuaj yeem tsis lees paub koj tus kheej.

“Noj rau ob leeg”, “Txhua yam muaj txiaj ntsig zoo uas nkag tau rau hauv kuv lub qhov ncauj”, “Tom qab cev xeeb tub kuv yuav yuag sai”, “Tamsis no kuv tuaj yeem tau”, “Kuv xav ua zoo rau kuv tus kheej” - qhov no thiab ntau yam ntxiv yog kev dag tus kheej thiab kev lav ris tsis tau. Cov kev tshawb fawb tau lees tias tus cwj pwm pub mis ntawm niam thiab qhov ntau npaum li cas ntawm cov phaus ntau ntxiv thaum cev xeeb tub muaj feem cuam tshuam rau tus cwj pwm pub mis ntawm tus menyuam thiab nws lub cev kab lis kev cai. Yog tias tus poj niam tau nce rog ntau dhau lub sijhawm muaj menyuam hauv plab, tom qab ntawd qhov pheej hmoo ntawm tus menyuam ntsib qhov teebmeem ntawm qhov hnyav tshaj thiab rog dhau.

 

Cov kev xav tau tiag tiag ntawm cov poj niam nyob rau thawj lub hlis yog +100 qhov calories ntxiv nyob rau ib hnub. Tsis tas li ntawd, cov ntsiab lus ntawm cov calorie nce thiab khaws cia nyob rau tib theem:

  • Kev ua lub neej sedentary - +300 calories ntxiv rau ib hnub;
  • Muaj kev tawm dag zog tas li - +500 calories ntxiv rau ib hnub.

Cov calories ntau ntxiv tau ntxiv rau kev saib xyuas calorie kom tsawg. Hauv thawj ib nrab ntawm cev xeeb tub, nws yog ib qho tsim nyog yuav tsum tau txais tsawg kawg 90 g ntawm cov protein, 50-70 g ntawm cov rog txhua hnub, qhov seem ntawm cov ntsiab lus hauv calorie yuav tsum yog carbohydrates. Hauv ob ib nrab ntawm kev xeeb tub, cov kev xav tau protein ntau nce - 90-110 g, cov rog thiab cov khoom noj carbohydrates nyob rau tib theem (calorizer). Tus poj niam cev xeeb tub, muaj protein ntau dua qhov muaj tsawg dua. Nws cov tsis muaj peev xwm ua rau me nyuam hauv plab loj hlob tuaj.

Raws li koj tuaj yeem pom, tsis tas yuav noj qhov kev ua noj ob zaug thiab mus hla chaw. Koj tuaj yeem npog cov kev cai tshiab nrog ob khoom noj txom ncauj zoo ntxiv.

 

Dab tsi yuav tsum raug cais tawm ntawm cov khoom noj?

Lub cev ntawm tus poj niam cev xeeb tub yog cov khoom noj kom zoo rau tus menyuam, yog li kev xaiv khoom noj yuav tsum tsis txhob coj mus pov tseg.

Hauv qab no yuav tsum raug cais tawm ntawm kev noj haus:

 
  • Qee hom ntses (tuna, swordfish, king mackerel) vim lawv cov ntsiab lus siab ntawm cov hlau hnyav;
  • Cov luam yeeb (luam yeeb thiab luam yeeb) thiab zam lub tuam txhab cov luam yeeb (hu ua pa luam yeeb);
  • Cov mis tsis muaj mis thiab cheese, cheese xiav;
  • Cov khoom haus luam yeeb thiab hnyuv ntxwm;
  • Cawv;
  • Caffeine;
  • Cov khoom nyoos tsiaj (nqaij nrog ntshav, carpaccio, sushi, thiab lwm yam).

Thiab koj yuav tsum tau txwv txiav cov zaub mov kom muaj qab zib cov ntsiab lus ntau (khoom noj khoom haus, ci rau khoom noj) thiab tsis txhob muab rau lub siab xav noj teeb meem. Tag nrho cov suab thaj los ntawm tag nrho cov zaub mov noj yuav tsum tsis pub tshaj 40-50 g ib hnub (calorizator). Thaum cev xeeb tub, tus poj niam muaj lub luag haujlwm tsis yog rau nws tus kheej nkaus xwb, tab sis kuj tseem ua rau kev loj hlob zoo ntawm tus me nyuam.

Cov khoom noj dab tsi xav tau thaum cev xeeb tub?

Ib tus tuaj yeem sau tias txhua yam tsuas yog cov uas txwv tsis pub, tab sis qhov no yuav tsis muaj tseeb txhua yam. Qee cov khoom noj muaj qhov siab dua vim tias lawv muaj cov zaub mov tsim nyog rau kev tsim thiab loj hlob ntawm tus me nyuam hauv lub cev, nrog rau kev ua kom muaj kev noj qab haus huv ntawm leej niam.

 

Dab tsi yuav tsum muaj nyob hauv kev noj haus:

  • Tsiaj protein - Nws yog ib qho tseem ceeb kom suav nrog ntau qhov chaw hauv koj cov zaub mov noj txhua hnub. Piv txwv li, noj tshais qe, pluas su noj lossis nqaij, noj hmo nqaij qaib lossis ntses, rau khoom noj txom ncauj, mis nyuj muaj protein ntau.
  • Cov zaub mov muaj vitamin D ntau-qe, cheese, siab, ntses salmon, ntxiv rau hauv lub hnub 2-3 zaug hauv ib lub lis piam rau 20-30 feeb. Cov kws kho mob feem ntau sau tshuaj vitamin D ntxiv vim tias nws nyuaj rau npog qhov xav tau niaj hnub nrog cov zaub mov yooj yim.
  • Omega-3 cov rog - cov rog rog, flaxseed roj, flaxseeds.
  • Qhov chaw ntawm folic acid yog zaub thiab tshuaj ntsuab.
  • Vitamin B12 - pom hauv cov khoom noj protein ntawm tsiaj keeb kwm.
  • Qhov chaw ntawm calcium yog cov khoom noj siv mis thiab fermented mis nyuj, txiv ntoo.
  • Cov hlau yog cov nqaij, daim siab, txiv ntseej, noob, ntau yam nplej, zaub thiab tshuaj ntsuab.

Tus kws kho mob tuaj yeem thiab yuav tsum sau ntawv noj tshuaj ntxiv kom muaj ntau cov vitamins thiab minerals ntxiv hauv txoj kev ntxiv, vim cov zaub mov ib leeg yuav tsis txaus. Nws tseem tsis tau paub meej tias cov zaub mov muaj ntau npaum li cas lawv thiab cov tshuaj no tau txau mus rau li cas.

Thaum cev xeeb tub, nws yog ib qho tseem ceeb kom nkag siab tias kev noj zaub mov kom zoo ntawm lub cev xeeb tub yuav tsis tsuas cawm nws los ntawm kev nce phaus, tab sis kuj txo cov kev pheej hmoo ntawm kev tsim kev rog, mob ntshav qab zib mellitus, kub siab thiab kab mob plawv hauv tus menyuam. Lub cev ntawm txhua tus pojniam yog qhov tshwj xeeb, yog li ntawd, kws kho mob tau sau tseg rau kev noj zaub mov zoo, ntxiv kev noj haus ntxiv thiab lawv cov kev tswj hwm.

Sau ntawv cia Ncua