Pluas tshais yog cov zaub mov tseem ceeb tshaj plaws ntawm lub hnub, nws ua kom lub zog ua rau lub cev thiab ua rau cov metabolism. Yog li ntawd, yog tias koj tsis xav kom raug kev txom nyem los ntawm kev tshaib kev nqhis thaum nruab hnub, tsis txhob hla nws.
Pib qhov twg rau hnub ntawd?
Txhawm rau kom txhawb nqa thiab "tsim" lub plab zom mov, pib hnub nrog ib khob dej dawb hau, haus cawv rau ntawm lub plab tas. Koj tuaj yeem ntxiv me ntsis kua txiv qaub rau hauv dej.
Noj tshais Calorie
Kev noj tshais yuav tsum tau li 30% ntawm qhov yuav tau noj txhua hnub hauv calorie, uas yog, kwv yees li 600 kilocalories.
Vim li cas tsis hla tshais?
Ntev so nruab nrab ntawm cov pluas noj yuav ua rau lub cev nyob rau hauv lub cev uas feem ntau ntawm cov calories yuav pib ua "khaws cia". Yog tias koj them nyiaj rau qhov tsis txaus noj tshais nrog pluas su pluas su thiab hmo ntuj, ces qhov no yuav ua rau kom koj qhov hnyav nce.
Muaj khoom noj dab tsi ua tshais?
Cov pob kws (tshwj xeeb yog oatmeal thiab buckwheat) yog qhov zoo tshaj vim tias lawv muaj cov carbohydrates qeeb thiab ua rau koj lub siab ntev ntev. Koj tuaj yeem ntxiv me ntsis txiv ntoo lossis txiv ntoo tshiab rau hauv lub porridge. Ib qho kev xaiv zoo yuav kuj yog omelet (nws yog qhov zoo dua rau kev pabcuam rau cov kua txiv lws suav nrog nws) thiab cov tais diav tsev cheese.
Yam dab tsis uas tsis tau noj rau pluas tshais?
Cov khob cij dawb thiab hnyuv ntxwm ci yog qhov hnyav rau noj tshais. Nws yog qhov zoo dua los hloov cov loaf nrog cov qhob cij nplej, cov hnyuv ntxwm nrog cov rog tsawg, thiab tseem ntxiv rau nplooj ntsuab ntawm cov zaub xas lav thiab lub voj voog ntawm cov txiv lws suav. Nws yuav tig tawm los ua ntau tastier thiab kev noj qab haus huv dua. Lwm qhov kev xaiv noj tshais nrov yog npaj zaub mov noj thiab "cov ntaub qhwv", lawv muaj cov khoom noj txom ncauj yooj yim, muaj cov calories ntau, tab sis qhov kev xav ntawm tag nrho tom qab noj lawv sai.
Dab tsi los haus thaum noj tshais?
Koj tuaj yeem haus tau ib khob dej uas muaj kua lossis dej ntim rau cov kua txiv, tab sis tsis ntau tshaj 250-300 ml ntawm ib zaug thiab tsis yog txhua txhua hnub, vim nws muaj ntau ntawm fructose thiab yuav luag tsis muaj fiber. Yog tias koj nyiam kas fes, tom qab ntawd, qhov tseem ceeb tshaj plaws, tsis txhob haus nws rau ntawm lub plab khoob - dhau sijhawm, qhov no tuaj yeem ua rau mob plab zom mov. Tshuaj yej thiab haus kua mis yoghurt yog qhov zoo rau kev noj tshais.
