Txhawm rau kom yuag yuag, nws yog qhov tseem ceeb kom ua raws li cov qauv ntawm kev noj zaub mov zoo. Txhawm rau kom poob phaus, koj tsis tas yuav ua kom koj tus kheej noj zaub mov kom yuag, nws yog qhov txaus los muab koj tus kheej nrog kev ua ub no thiab noj zaub mov kom zoo. Nyob rau tib lub sijhawm, nws yog ib qho tsim nyog kom tsis txhob muaj cov zaub mov uas muaj cov ntsiab lus muaj calorie ntau, nws yuav tsum nco ntsoov tias qhov no tsis yog ib txwm muaj roj, haus luam yeeb, qab ntsev thiab zaub mov ntsim.
Cov khoom noj muaj protein ntau tau muab faib ua peb pawg: cov khoom noj carbohydrate, protein, thiab cov zaub mov muaj rog. Yuav luag txhua cov pluas noj yog ua raws li kev tshem tawm ntawm cov carbohydrates thiab cov rog los ntawm cov zaub mov noj. Tab sis cov khoom noj khoom haus tsis tau qhia kom tsis txhob pub txhua lub sijhawm, piv txwv li, los ntawm cov txiv hmab txiv ntoo qab zib lossis cov txiv hmab txiv ntoo qhuav, ua rau lub cev tsis muaj qhov tsis txaus ntseeg, koj tsis tuaj yeem tiv thaiv txoj kev txwv nruj.
Ua ntej tshaj plaws, koj yuav tsum nco ntsoov tias cov zaub mov muaj zaub mov muaj tsawg tshaj plaws yog cov uas muaj dej ntau. Cov pab pawg no suav nrog cucumbers, radishes, zucchini, taub dag, zaub qhwv, txiv lws suav thiab turnips. Tab sis feem ntau high-calorie sawv daws yuav yog avocados, txiv tsawb thiab ntau yam txiv ntoo - pistachios, hazelnuts, walnuts, ntoo thuv thiab txiv laum huab xeeb, txiv ntseej.
Nws yog tsis yooj yim sua kom cais tawm cov rog hauv cov zaub mov noj thaum poob phaus, lawv qhov tsis muaj tseeb yuav cuam tshuam rau cov xwm txheej ntawm cov plaub hau, tawv nqaij, thiab qhov zoo. Koj yuav tsum muab cov roj uas noj qab haus huv tas tso los ntawm roj ntses, roj tsis muaj roj - pob kws, txiv roj.
Cov muaj protein ntau thiab cov zaub mov muaj roj ntau
Cov zaub mov muaj calorie ntau tshaj yog cov zaub mov muaj roj ntau. Qhov no axiom tsis xav tau pov thawj, yog li cov zaub mov uas muaj cov ntaub ntawv teev cov rog rog yuav tsum tau muab tshem tawm ntawm cov zaub mov noj. Cov no yog cov creamy thiab sunflower nqaij, rog nqaij npuas, yaj, nqaij hnyuv ntxwm thiab lwm yam khoom qab, mayonnaise. Koj kuj yuav tsum tsis txhob siv cov pastries nrog qab zib qab zib, khoom qab zib.
Ntawm cov khoom muaj protein, nws raug nquahu kom tsis txhob noj zaub mov qaub, nws kuj muaj cov roj ntau, rog rog, noj mis. Txawm li cas los xij, tsis tas yuav tsum tso cov khoom noj siv mis, cov protein txhua hnub rau cov neeg laus yuav tsum muaj li ntawm 100-120 g. Nws yog qhov yuav tsum noj cov ntses rog, kefir, tsev cheese, mis thiab nqaij - nqaij nyug, nqaij qaib.
Cov khoom noj uas muaj cov khoom noj ua kom rog siab tshaj plaws hauv lub cev
Feem ntau ntawm cov carbohydrates thiab, yog li ntawd, calories yog pom hauv qab zib. Nws yog ib qho tsim nyog kom nruab nrab cov khoom qab zib, ncuav qab zib, ncuav qab zib, cov qhob noom xim kasfes, tsis txhob hnov qab txog cov dej qab zib xws li dej qab zib, ntim cov kua txiv. Xws li cov "dub" sau cov kas fes nrog qab zib thiab qab zib, tshuaj yej. Muab qhov nyiam kom ua cov khoom noj carbohydrates - cereals, durum pasta, bran cij.
Sim siv cov zaub hau, nqaij, nqaij ntses, thiab los ntawm cov khoom qab zib, koj tuaj yeem tawm zib ntab, tsaus chocolate uas tsis muaj cov tshuaj ntxiv, cov txiv ntoo hauv lub txiv.
Koj tsis tas yuav mus nqa tsuas yog nrog qee cov hom lis, buckwheat thiab oatmeal suav hais tias yog cov zaub mov siab tshaj plaws. Tsev cheese kuj tseem tsis tsim nyog noj nyob rau hauv hom sweetened, ci lus. Cov khoom noj uas muaj lub siab nyob hauv siab tshaj plaws kuj yog cov chips, cov zaub mov kaus poom, cov kib french thiab lwm yam khoom noj ceev.
