Qhov teeb meem ntawm kev poob ceeb thawj yuav siv poj niam txhua lub sijhawm ntawm lub xyoo, tab sis lub sijhawm nquag tshaj plaws yog tom qab Xyoo Tshiab, thaum "nws yog lub sijhawm yuav poob phaus thaum caij nplooj ntoos hlav" Thiab tom qab ntawd muaj ntau lwm cov lus nug - yuav noj dab tsi, ua li cas ua noj, xaiv seb yuav noj dab tsi, vim li cas thiaj tsis yog ncuav mog qab zib?
Cov khoom yaim me
Yuav pib nrog, poob phaus hauv peb lub cev me me pib lub sijhawm thaum peb nqus lub zog tsawg dua li peb siv, yog li koj tuaj yeem noj dab tsi. Tom qab ntawd lo lus nug tshwm sim - vim li cas qhov no? Thiab vim tias qhov ntau ntawm cov khoom yog qhov tseem ceeb. Muaj ib qho tseem ceeb heev uas peb yuav tham txog - kev noj kom tsawg txhua hnub hauv calorie. Los xam nws, muaj txheej txheem nyob hauv
Rau cov poj niam: (10 × lub cev hnyav hauv kg) + (6, 25 × qhov siab hauv cm) - (5 × hnub nyoog hauv xyoo) - 161.
Rau cov txiv neej: (10 × qhov hnyav hauv kg) + (6, 25 × qhov siab hauv cm) - (5 × hnub nyoog hauv xyoo) + 5.
Raws li cov qauv mis no, siv peb qhov ntsuas, peb tau txais txiaj ntsig lub hauv paus - cov nqi ntawm metabolic hauv paus. Tom qab ntawd peb khoo los ntawm coefficient ntawm kev qoj ib ce thiab peb tau txais cov naj npawb ntawm cov calories uas peb yuav tsum tau haus ib hnub.
Thiab tam sim no - kev pom zoo ntawm lub tswv yim tseem ceeb. Peb tsuas yog poob phaus thaum peb tsim kom muaj cov calories. Ntawd yog, koj tuaj yeem noj ib qho dab tsi, qhov tseem ceeb yog qhov tsis txaus.
Cov khoom siv rau lub cev zoo
Nrog rau qhov kev poob phaus, nws yog qhov ntau dua los sis tsawg dua, tam sim no peb tham txog lub cev zoo - peb yog yam peb noj. Txhawm rau lub cev zoo nkauj lub cev, koj yuav tsum noj protein - nws ua rau nqaij. Qhov kwv yees sib piv ntawm cov protein, rog thiab carbohydrates: 3/3/4. Peb xav tau cov rog rau cov qib theem hormonal. Carbohydrates yog peb lub zog thiab lub hlwb kev noj qab haus huv.
Ntau zaus, cov neeg uas poob ceeb thawj lub cev pib tawm dag zog ntxiv txhawm rau txhawm rau txhawm rau tsim cov rog rog ntau dua. Qhov no feem ntau yog kev zam txim los pov hauv ob peb puas ntxiv calories. Qhov kev ua txhaum tsis zoo uas koj tuaj yeem ua. Cia peb ua kom pom tseeb - peb mus txuas ntxiv noj xws li ua ntej, tab sis ntxiv kev kawm. Qhov no yuav tsim kom muaj kev pheej hmoo ntau dua thiab muab lub cev zoo nkauj.
Qhov txiaj ntsig ntawm cov protein kuj tau qhia los ntawm qhov tseeb tias peb xav tau nws rau kev tsim collagen thiab elastin - cov tshuaj uas muab cov tawv nqaij nrog daim tawv elasticity. Los ntawm txoj kev, qhov no yog qhov tseeb vim li cas peb yuav tsum haus dej ntau. Peb kuj tseem xav tau dej kom tshem tawm cov kab mob edema. Raws li paradoxical raws li nws yuav nrov, nws ua haujlwm.
Puas yog nws ua rau nws nkag siab sau cov khoom lag luam? Yeej, tsis muaj. Koj tuaj yeem noj txhua yam - qhov tseem ceeb yog khaws cia hauv cov ntsiab lus cov calories thiab qhov sib piv ntawm macros. Qhov thib ib yog rau kev tshem tawm cov hnyav dhau, qhov thib ob yog rau lub cev zoo.
Muaj qee cov khoom noj uas yuav tsum tsis txhob ua phem, piv txwv, cov khoom noj ceev, cov khoom qab ntsev ntau heev, cov khoom noj uas muaj tsw qab, cov khoom noj uas tsis muaj nqaij tsawg - cov nqaij hnyuv ntxwm, hnyuv ntxwm, qab zib. Thaum kawg taw tes theej theej, vim hais tias lub ntsiab raug mob yog tias ceev carbohydrates muaj peev xwm tuav tau dej - txog peb gram ntawm cov dej ib gram ntawm carbohydrates.
Nyob rau lub caij ntuj no, tshwj xeeb tshaj yog peb xav tau carbohydrates - kom sov sai dua (raws li lub cev xav) thiab pov rau hauv ib qho khoom qab zib nrog tshuaj yej thaum yav tsaus ntuj - tsev sib sau, hnub so. Koj yuav tsum tsis txhob coj los ntawm kev xav zoo li no - cov carbohydrates yooj yim yog insidious heev. Koj tsis tuaj yeem tsis lees paub qhov kev sib sau no - ua noj koj tus kheej. Curd thiab jelly cov khoom qab zib yog dab tsi koj xav tau nyob rau hauv cov xwm txheej zoo li no.
