Qos yaj ywm yog cov qhob cij thib ob, thiab peb feem ntau tsis tau xav txog lub rooj tsis muaj cov khoom no. Thiab tsis muaj teeb meem li cas cov neeg txhawb nqa ntawm cov khoom noj kom tsim nyog rau qhov tseeb ntawm cov zaub mov, cov qos yaj ywm yuav luag txhua zaus ntawm peb cov lus. Ntxiv nrog rau qhov tseeb tias qos lauj kaub tais diav tuaj yeem yog qhov txaus ntshai, lawv kuj noj qab nyob zoo.
Dab tsi yog hauv cov qos yaj ywm
Thaum koj noj ib qho ntawm kib qos, koj puas xav tias peb noj dab tsi tiag? Cia "muab tso rau hauv txee" cov qos yaj ywm:
- 20-25% carbohydrates (hauv qhov no, hmoov txhuv nplej siab);
- txog 2% - ua tiav zaub protein;
- 0, 3-0, 5% - rog.
Yog thaum nws los txog rau macronutrients. Tam sim no hais txog cov ntxhia muaj pes tsawg leeg. Peb cov zaub muaj cov ntsiab lus xws li poov tshuaj (thiab hauv cov khoom lag luam), phosphorus, magnesium, hlau thiab calcium. Ntawm lwm yam, qos yaj ywm tseem muaj ntau cov vitamins - ascorbic acid, B vitamins (uas xav tau rau kev ua haujlwm tsis zoo ntawm cov leeg hlwb thiab cov plaub hau noj qab haus huv), PP, E, K, D, thiab folic acid thiab ntau lwm cov organic acids., suav nrog malic acid, txiv qaub thiab oxalic, thiab ntau yam ntxiv.
Tseem ceeb thaj chaw ntawm qos yaj ywm
Ua ntej tshaj, koj yuav tsum them sai sai rau cov poov tshuaj hauv qos yaj ywm. Nws lub xub ntiag xyuas kom meej tshem ntawm edema, zoo li tshem tawm cov ntsev cov lus tshaj. Tias yog vim li cas qos yaj ywm yuav tsum muaj nyob hauv zaub mov. Yog lawm, kib qos yaj ywm tsis yog khoom noj khoom noj feem ntau, tab sis muab rhaub los yog ci qos yaj ywm (tsis muaj roj thiab cov kua ntses) tuaj yeem muab ntxiv yooj yim raws li ib sab zaub mov.
Lub ntsiab lus tseem ceeb ntawm cov qos yaj ywm - hmoov txhuv nplej siab, hais txog cov carbohydrates, thiab rau cov uas tsis yaim los ntawm peb lub cev. Vim li no koj tsis txhob noj zaub qos txhua hnub. Peb kuj tseem rov qab hais tias cov calories ntau ntawm cov qos yaj ywm rau zaub yog cov ntaub ntawv sau cia - 75-80 kcal ib 100 grams. Rau kev sib piv, cov ntsiab lus calorie ntawm 100 gram ntawm lub dib tsuas yog 15 kcal.
Qos yaj ywm kuj tseem siv nyob rau hauv pej xeem cov tshuaj thiab cosmetology. Piv txwv li, qhov ncauj qhov ntswg rau cov plaub hau thiab ntsej muag yog qhov ntau heev. Lawv yooj yim los npaj, pheej yig, thiab cov nyhuv (nrog kev siv tas li) zoo nkauj heev. Rau kev npaj lub ntsej muag lub ntsej muag, cov tub ntxhais hluas hau qos yaj ywm raug siv - ua cov qos yaj ywm mos mos, ntxiv qe dawb los yog yolk (nyob ntawm seb tawv nqaij), koj tuaj yeem ntxiv cov kua txiv qaub thiab cov roj yam tseem ceeb. Siv lub npog ntsej muag li 15-20 feeb, tom qab ntawd yaug nrog dej sov.
