Qaib cov txwv muaj ntau cov txiaj ntsig zoo rau tib neeg lub cev. Ua ntej, nws yog zaub mov noj thiab, thaum noj kom raug, tuaj yeem pab koj kom yuag. Thib ob, nqaij qaib ntxhw nqaij ua kom cov pob txha muaj zog thiab txhim kho lub hlwb ua haujlwm vim nws cov ntsiab lus protein ntau. Thib peb, cov khoom no suav nrog ntau ntawm cov vitamins thiab minerals, uas muaj cov txiaj ntsig zoo ntawm lub plawv hlab plawv, cov leeg thiab cov kab mob tiv thaiv ntawm lub cev.
Nws yog qhov tsim nyog
Ua tsaug rau cov khoom no, cov kws qhia zaub mov noj haus tau tsim muaj ntau lub tswv yim pab qaib cov kev rog yuag. Ib qho ntawm lawv yog kev noj zaub mov qaib peb caug hnub. Nws yuav pab kom tsis txhob nyhav los ntawm peb mus rau xya kilo
Cov Lus Qhia
Kauj ruam 1
1. Thawj theem ntawm kev poob phaus tso cai rau koj kom hloov pauv kev noj haus li niaj zaus. Txhawm rau ua qhov no, nws pom zoo kom cais tawm ntawm kev noj nyob rau hauv plaub mus rau rau hnub: nqaij (tshwj tsis yog nqaij qaib ntxhw), khoom qab zib, tsawb, semolina, noob (tshwj tsis yog noob hnav), rog ntses, ncuav pastries, khaws cov kua txiv, cov khoom noj muaj roj, barley, margarine, vas nthiv zaub mov. Khoom noj khoom haus, ntoo thuv, butter, chocolate, cawv, millet, cov zaub mov hauv kaus poom thiab haus, marinades, mayonnaise thiab ketchup. Tsis tas li ntawd, nws raug nquahu kom tsis txhob siv cov kib thaum lub sijhawm noj zaub mov (uas yog peb txhua ntawm nws theem), ua qauv txheej txheem kev ua zaub mov.
Cov khoom noj khoom haus nws tus kheej tom qab tsib hnub yuav tsum tau ua raws li kev siv cov khoom lag luam hauv qab no: nqaij qaib ntxhw nqaij, nqaij nruab deg, txiv ntseej thiab roj zaub, cov ntses rog, cov khoom noj muaj mis, zaub, txiv hmab txiv ntoo qhuav, mov, txiv hmab txiv ntoo, buckwheat, nceb, cov mov ci tag nrho, flaxseed porridge, kua taum thiab txiv maj phaub mis, qe, txiv ntoo, haus hauv tsev, zib ntab, thiab qab zib. Uas tau hais tias, qaib cov txwv yuav tsum tau siv nyob rau hauv kev noj haus npaj txhua hnub.
Kauj ruam 2
2. Qhov theem ob ntawm kev poob phaus yog qhov siv lub zog tshiab. Tus neeg noj zaub mov noj mov pom zoo siv cov lus qhia hauv qab no.
Ua ntej tshaj, nws raug nquahu kom taug qab cov ntsuas cov calories ntau ntawm cov zaub mov noj. Rau ib hnub, nws yuav tsum tsis siab tshaj 1235 kilocalories cim. Tsis tas li, cov neeg noj zaub mov noj zaub mov qhia kom hloov cov calories kom tsawg nyob hauv daim duab no txhua hnub. Qhov kev ua no tuaj yeem pab nrog kev ua kom nrawm cov metabolism hauv lub cev.
Qhov thib ob, nws raug nquahu los muab kev nyiam rau kev ua si nquag. Yog li, hloov chaw mus saib yeeb yaj kiab, nws zoo dua rau kev tawm mus thiab mus kev.
Thib peb, nws yog ib qho tseem ceeb kom tsis txhob yauv thaum poob phaus nrog kev pab ntawm nqaij qaib cov nqaij, tab sis yog tias txoj cai no tau ua txhaum, cov khoom noj khoom haus qhia kom siv cov txheej txheem yoo mov hnub. Nws muaj nyob rau hauv kev siv ntawm ib qho khoom lag luam (piv txwv li, txiv apples, buckwheat lossis nqaij qaib cov txwv nqaij) thaum tso tag nrho cov khoom tawm.
Kauj ruam 3
3. Qeb peb theem ntawm kev txiav txim siab kev noj haus muaj qhov hloov tshiab ntawm kev noj haus. Nws yuav tsum maj mam dhau peb mus rau rau hnub. Yav dhau los txwv tsis pub cov khoom noj yuav tsum tau ntxiv rau hauv cov zaub mov. Nyob rau tib lub sijhawm, cov kws paub txog kev noj zaub mov zoo qhia kom txwv ntxiv kev siv cov hmoov nplej, rog, kib thiab zaub mov qab.
Kauj ruam 4
Peb-hnub ntawv qhia zaub mov
Cov kev xaiv pluas tshais: tag nrho cov qhob cij ci nrog qaib ntxhw cutlet, txiv lws suav thiab cheese, kas fes; omelet nrog txiv lws suav txiv lws suav, tshuaj yej; flaxseed porridge nrog cov hnub, kefir.
Cov kev xaiv noj su: zaub nyom, nqaij qaib ntxhw cutlet, cranberry jelly; goulash nrog nqaij qaib ntxhw thiab qos yaj ywm tshiab, kua txiv hmab txiv ntoo; mov kua zaub nrog qaib ntxhw cutlets, ntsuab tshuaj yej.
Cov kev xaiv noj hmo: stewed qaib ntxhw nrog txiv apples thiab dos, kua txiv lws suav; qe ua muv nrog qaib cov txwv thiab kua ntses, ntses ua ke; buckwheat nrog nceb, kua txiv cherry.
Kauj ruam 5
Pros thiab cons ntawm poob phaus nrog nqaij qaib cov txwv nqaij
Qhov txiaj ntsig tseem ceeb ntawm kev noj zaub mov noj hauv cov lus nug yog qhov txiaj ntsig zoo, tab sis qhov no tsis yog qhov ntxiv ntawm kev poob phaus ntawm nqaij qaib cov nqaij. Yog li, hom kev noj haus kev noj haus yuav pab tau:
• kom poob ceeb thawj tsis muaj qhov phem rau lub cev;
• ntxiv koj tus kheej nrog cov as-ham thiab vitamins;
• ua cov khoom noj txawv;
• txhim kho koj cov kev txawj ua noj ua haus;
• txhim kho kev txawj ntse ntawm kev noj zaub mov kom zoo.
Qhov tsis zoo ntawm kev poob phaus nrog kev pab ntawm nqaij qaib cov nqaij yuav suav tau, ua ntej, kev cais tawm ntawm ntau cov khoom noj qab haus huv los ntawm kev noj haus, thib ob, kev siv dav ntawm nqaij qaib nqaij hauv zaub mov noj, thiab qhov thib peb, pov tseg ntawm lub sijhawm xam cov calories thiab npaj zaub mov noj.
