Txhawm rau kom poob ceeb thawj thiab ua kom koj qhov hnyav nyob rau hauv qib tsim nyog, nws yog qhov tsim nyog los rov qab xav dua txog cov qauv ntawm khoom noj khoom haus. Qhov no tsis txhais tau tias koj yuav tsum tau hloov pauv koj txoj kev nyiam, tab sis koj yuav tsum ua raws li qee txoj cai.
Kev noj haus thaum noj haus yuav tsum tsis txhob ua kom tsawg, txij li lub cev tseem xav tau cov protein, rog thiab carbohydrates. Yog li, kev noj zaub mov kom zoo yuav ua tau zoo.
Nqaij, ntses thiab qe
Qhov teeb ntawm cov khoom noj muaj calorie ntau yog suav tias yog lub hauv paus ntawm Lavxias zaub mov thiab ntau yam yooj yim tsis tuaj yeem xav txog lub rooj noj mov tsis muaj lawv. Tsis tas yuav tsum tau muab pov tseg kom tag, vim nqaij, ntses thiab qe muaj cov protein, protein ntau thiab ntau yam khoom noj. Txawm li cas los xij, cov zaub mov yuav tsum ua kom yuag - lard, nqaij npuas thiab cov rog rog tsis haum rau daim ntawv qhia zaub mov noj.
Xws li rau lub qe, lawv kuj tsis tas yuav raug tsim txom, vim lawv cov ntsiab lus calorie ntau. Ib lossis ob qho yog tus nqi txhua hnub.
Cov khoom mis
Cov khoom noj siv mis yog qhov tseem ceeb ntawm cov protein thiab cov protein thiab yuav tsum noj ntau zaug hauv ib hnub. Kefir, fermented ci mis, tsev cheese thiab cheese yog lub hauv paus ntawm kev noj zaub mov kom zoo thiab tsis tuaj yeem muab cais tawm ntawm cov khoom noj. Qhov kev txwv tsuas yog nyob rau ntawm cov mis nyuj tag nrho thiab cov rog cov roj ua rog, vim tias lawv muaj calories ntau thiab muaj cov txiaj ntsig tsis zoo ntawm cov hlab plawv.
Cereals, qhob cij, qos yaj ywm, taum
Cov khoom noj uas muaj cov hmoov txhuv nplej siab yuav tsum muaj cov khoom noj ua si (carbohydrates). Lawv noj thaum sawv ntxov lossis sib npaug rau ncuav. Yog li ob lub ncuav ntawm qhob cij sib npaug rau 150 g ntawm mashed qos yaj ywm, 100 g ntawm ib qho porridge lossis 100 g ntawm taum siav.
Lub cev rog
Tsis txaus ntseeg, tab sis cov rog kuj tseem xav tau hauv kev txhim kho lub cev zoo nkauj, thiab koj tsis tuaj yeem tso lawv pov tseg kiag li. Yog lawm, koj yuav tsum zam cov zaub mov uas muaj cov rog - butter, nqaij npuas thiab roj, tab sis nws raug nquahu kom siv cov roj zaub.
Zaub
Zaub ntsuab yog qhov tseem ceeb tshaj plaws ntawm kev noj haus thiab cov nplua nuj tshaj plaws ntawm cov vitamins thiab minerals. Thaum ua siav, qee cov khoom noj kom tsawg, yog li nws zoo dua rau noj zaub nyoos, tab sis zaub thiab hau zaub yog tseem yog ib qho zaub mov zoo rau cov nqaij lossis ntses. Koj tuaj yeem cog zaub nrog zaub roj lossis kua ntses.
Txiv Hmab Txiv Ntoo
Txhua tus neeg yuav tsum noj txiv ntoo, vim tias lawv muaj tag nrho cov vitamins. Nws yog qhov zoo dua rau noj lawv tshiab, tab sis txawm tias tom qab ua tiav lawv tseem noj qab nyob zoo. Txawm li cas los xij, nws yuav tsum tau nyob rau hauv lub siab tias cov txiv hmab txiv ntoo muaj ntau qab zib thiab tsis pub ntau tshaj peb cov txiv ntoo hauv ib hnub.
khoom noj qab zib
Txhawm rau cov khoom noj kom sib npaug, nws yog qhov zoo dua rau cais pawg no los ntawm cov ntawv qhia. Tab sis yog tias qhov kev xav tau ntawm cov khoom qab zib muaj zog, ces qee zaum (tsis tshua muaj) koj tuaj yeem them nws, tab sis tsuas yog thaum sawv ntxov. Feem ntau, cov khoom qab zib tuaj yeem ua cov txiv hmab txiv ntoo lossis ib qho tsaus chocolate - qhov no ua rau muaj kev noj qab haus huv ntau dua.
Haus dej
Cov dej haus zoo tshaj yog cov dej ntshiab. Nws tuaj yeem yuav haus dej kom ntev txog 1.5 litres ib hnub, nyiam dua nruab nrab ntawm zaub mov noj.
Tshuaj yej, kas fes lossis cocoa yog tso cai tsuas yog hauv tsawg, tab sis nws zoo dua tsis haus cawv thiab dej qab zib txhua.
