Sab nraud kev zoo nkauj ncaj qha nyob ntawm kev ua haujlwm sab hauv ntawm lub cev. Txhawm rau cov txheej txheem metabolic tshwm sim hauv lub cev kom raug, koj yuav tsum noj kom zoo.
Rau kev zom zaub mov ib txwm, noj 5-6 zaug hauv ib hnub, txhua 2-3 teev. Yog li lub cev yuav zom txhua yam, thiab tsis tsim cov airbags rog. Nws tseem yuav tso cai rau koj kom koj poob ceeb thawj tsis tau poob thiab.
Qhia meej tias cov khoom noj twg yog cov muaj protein ntau thiab yog cov nplua nuj rog lossis rog. Lawv yuav tsum faib rau txhua hnub. Rau pluas tshais, koj yuav tsum noj cov khoom noj uas muaj cov khoom ua si sib xws xws li zaub mov thiab muesli. Rau pluas su, cov khoom noj uas muaj carbohydrates thiab cov protein, piv txwv li zaub nrog ntses. Rau noj hmo, tsuas muaj protein, xws li nceb, cheese tsev, nqaij, ntses. Nruab nrab ntawm cov pluas noj, koj yuav tsum muaj khoom noj txom ncauj, tshwj xeeb yog zaub thiab khoom noj siv mis.
Koj yuav tsum ua koj cov zaub mov los ntawm cov zaub mov no:
Cov nqaijrog - nqaij ntshiv liab, ntses liab, qe, cov kua mis nyeem uas tsis muaj rog, mis, taum, tsev cheese, nqaij qaib mis, nqaij qaib ntxhw fillets, cov nqaijrog tshwj xeeb.
Cov zaub thiab txiv hmab txiv ntoo - dib, txiv lws suav, zaub cob pob, zaub qhwv, zaub paj, zaub ntsuab, txiv ntoo, txiv kab ntxwv, txiv tsawb, txiv tsawb, txiv kab ntxwv, avocados, txiv nkhaus taw.
Carbohydrates - legumes, tag nrho oats, durum nplej nplej zom.
Cov rog - cov txiv ntoo, avocados, txiv roj roj, roj ntses, flax noob.
Dej qab zib - tshuaj yej ntsuab, carbohydrate-protein tshee, kas fes tsis muaj kas fes.
Zam kev ua tej yam qab zib, rog thiab haus luam yeeb. Txhawm rau kom yooj yim hloov nws, yuav khoom noj rau ib lub lim tiam ib zaug, tsis txhob ua dab tsi tsis muaj kev phom sij. Yog tias koj tsis tuaj yeem muab cov zaub mov tsis zoo, teem ib hnub rau ib lim piam rau nws.
Txo cov khoom noj uas koj noj. Txhawm rau ua qhov no, hloov cov phaj loj thiab sib zog nrog cov tais me me thiab cov tais.
Tsis txhob hnov qab txog dej huv. Koj yuav tsum haus 8-10 khob ib hnub.
Kho koj cov tais diav zoo nkauj, cov zaub mov yuav tsum txaus siab mus rau lub qhov muag. Yog li qhov kev xav ntawm satiety yuav tuaj sai.
Yog tias koj xav kom koj cov metabolism khiav ceev, ua kis las yam tsawg kawg 3 zaug hauv ib lub lis piam, cov pa metabolic ncaj qha nyob ntawm kev ua si. Yog tias koj pw ntawm lub rooj zaum txhua hnub, cov zaub mov yuav ua zoo ib yam hauv cov hnyuv thiab zom qeeb.
