Kev noj zaub mov zoo yog lub hauv paus ntawm kev noj qab haus huv thiab kev zoo nkauj ntawm txhua tus neeg, tsis yog kev ua kis las. Kev noj haus kom tsis tu ncua, muab cov kev noj haus tsis zoo - qhov no yog txoj kev luv tshaj plaws ntawm kev noj qab haus huv thiab kev sib raug zoo. Ua raws li kev noj haus zoo yog qhov tsis nyuaj nws yuav zoo li thaum xub thawj siab. Raws li tshwm sim ntau zaus, qhov xwm txheej tseem ceeb ntawm kev ua tiav yog gradualism thiab xwm yeem.
Cov Lus Qhia
Kauj ruam 1
Kev noj zaub mov zoo ntawm cov menyuam yog qhov tshwj xeeb tshaj plaws, vim tias menyuam yaus yog lub sijhawm thaum lub zog cia rau lub sijhawm tag nrho nws lub neej. Alas, menyuam yaus thiab tub ntxhais hluas tsis nquag noj zaub mov zoo. Qhov no yog pov thawj los ntawm kev txheeb cais ntawm kev nce ntxiv ntawm qhov tshwm sim ntawm cov kab mob ntawm txoj hnyuv hauv cov menyuam yaus, thiab qhov nce ntxiv ntawm cov neeg mob rog rog lossis rog rog. Rau cov menyuam yaus niaj hnub no, khoom noj khoom haus yog qhov tseem ceeb ntxiv, vim nws cuam tshuam nrog kev nrawm ntawm lawv lub neej, kev nce ntaub ntawv. Tom qab tag nrho, ob peb lub xyoos dhau los, txoj kev ua neej ntawm menyuam yaus thiab tub ntxhais hluas yog qhov txawv.
Kauj ruam 2
Yog li, qhov xav tau ntawm calories rau ib tug menyuam hnub nyoog 14-17 xyoo, koom nrog kev ua kis las xws li kev caij ski, caij tsheb kauj vab, caij nkoj, tuaj yeem tau 4600 kcal ib hnub, qhov kev xav tau rau cov protein nce mus txog 150 grams tauj ib hnub, thiab hauv vitamin C - nce rau 170 mg ib hnub twg, uas ntau, los ntawm ib qho kev txiav txim ntawm qhov ntau, dhau qhov xav tau ntawm cov khoom noj no hauv nws cov phooj ywg "ib txwm", qhov kev xav tau microelements tseem hloov pauv.
Kauj ruam 3
Nws yog ib qho tseem ceeb kom soj ntsuam qhov tseem ceeb ntawm cov protein muaj pes tsawg leeg ntawm cov zaub mov - yog tsis muaj qhov no, cov neeg ncaws pob yuav tsis ua kom tshwm sim zoo, thiab lub cev yuav ua haujlwm nyob rau hauv cov xwm txheej ntawm qhov tsis muaj cov amino acids.
Kauj ruam 4
Cov rog ua ke ntawm cov zaub mov yuav tsum muaj feem xyuam nrog cov protein muaj pes tsawg leeg kwv yees li 1: 1, thaum nws tsim nyog yuav tsum nco ntsoov txog polyunsaturated fatty acids, qhov uas muaj roj zaub, nqaij ntses hiav txwv. Qhov sib koom ntawm cov zaub mov ua rog yuav tsum yog 25-30% ntawm tag nrho lub cev rog. Hauv qhov tseeb tias cov khoom noj khoom haus ntawm cov tub ntxhais hluas niaj hnub no feem ntau dhau los ntawm qhov tsis muaj microelement muaj pes tsawg leeg, qhov no yog qhov tseem ceeb rau cov neeg ncaws pob.
Kauj ruam 5
Kev ua tiav qhov kev ua si rational noj zaub mov tsis yog ib txoj haujlwm yooj yim, tshwj xeeb yog muab cov sijhawm tsis khoom nyob rau me nyuam hnub. Tsib rau rau pluas noj nyob rau ib hnub uas muaj kev kawm thiab kev cob qhia puv ntaws ua rau yuav luag tsis yooj yim. Cov khoom lag luam ntawm cov roj ntsha muaj txiaj ntsig tuaj rau txoj kev cawm, lawv tuaj yeem thiab yuav tsum tau siv rau hauv lawv txoj kev nyab xeeb thiab zaub mov muaj txiaj ntsig. Muaj ntau cov khoom lag luam zoo li no ntawm kev ua lag luam niaj hnub, kev xaiv ntawm qee qhov tshwj xeeb yog kev ua haujlwm ntawm tus kws qhia thiab kws kho mob. Cov nyiaj ntawm cov khoom noj ntxiv rau cov ntsiab lus ntawm cov calories tag nrho yuav tsum tsis pub ntau tshaj 20%, thiab lawv siv nyob rau hauv ntau yuav tsum tsis txhob ua kom ntev.
Kauj Ruam 6
Tsis muaj ib qhov loj-haum-txhua qhov kev noj haus rau cov neeg ncaws pob uas ua tau raws li kev xav tau ntawm txhua tus neeg ncaws pob thaum muaj hnub nyoog thiab txhua ntu ntawm kev kawm ua haujlwm. Hauv txhua kis, kev txhim kho kev noj zaub mov yog lub luag haujlwm ntawm tus kws qhia thiab pab pawg kws qhia kis las.
