Cov neeg ncaws pob yog cov neeg ua raws li cov kev coj nruj thiab kev coj ua txhua yam. Lawv tau sawv thiab mus pw tib lub sijhawm, ua raws li kev noj haus zoo, kev tawm dag zog lub sijhawm.
Cov kev ua si thiab cov tswj lub cev sib tw uas tib neeg muaj yog dab tsi? Nws yuav zoo li tsis muaj dab tsi, tab sis nws tsis yog. Ob ntawm lawv yuav tsum paub tias tus yuam sij rau menyuam yog 20% kev qhia ua haujlwm thiab 80% kev noj haus zoo. Nyob rau tib lub sijhawm, tshais yog ib qho zaub mov tseem ceeb, teeb tsa lub siab rau lub cev rau tag nrho ib hnub.
Nws yog qhov tseem ceeb heev kom tsis txhob pluas tshais thiab noj zaub mov ntau nyob rau hauv cov carbohydrates qeeb, uas yuav muab koj lub zog ntawm lub zog thiab lub zog. Qhov tseeb, kev noj zaub mov ntawm cov neeg ncaws pob yeej ib txwm hais txog qhov qub thiab nws yuav zoo li ua rau lwm tus npau taws, tab sis nrog lub tswv yim me ntsis, koj tuaj yeem ua ib qho qab qab txawm tias los ntawm cov khoom muag tshaj plaws.
Cov khoom noj tseem ceeb ntawm tshais thaum sawv ntxov
Oatmeal lossis oatmeal (tsuas yog tsis nrawm) yog qhov yuav tsum muaj tshais rau ib tus neeg twg uas cuam tshuam nrog kev ua kis las. Txawm li cas los xij, cov khoom lag luam no tau qhia rau cov neeg uas tsis ua kis las txhua lub sijhawm. Oatmeal yog qhov zoo ntawm cov carbohydrates qeeb. Nws muab kev noj qab haus huv lub cev ntev, txaus ntswj rau cov leeg nqaij thiab lub hlwb nrog glucogen, thiab tseem muaj cov txiaj ntsig zoo ntawm lub plab zom mov.
Nqaij qaib lossis quail qe muaj cov protein zom tau yooj yim, uas yog qhov tsim nyog rau lub cev uas tshaib plab dhau ib hmo. Txawm li cas los xij, nws tsim nyog nco ntsoov tias qe qe muaj cov carbohydrates thiab cov rog rog. Tias yog vim li cas cov neeg ncaws pob feem ntau noj scrambled qe rau pluas tshais, nyob rau hauv uas muaj tsawg yolks dua li cov nqaijrog. Qhov txaus ntshai ntawm yolks nyob rau hauv qhov tseeb tias lawv txhawb qhov kev nce ntxiv hauv cov ntshav cov roj cholesterol.
Tsev cheese yog qhov zoo tshaj ntawm cov protein thiab tuaj yeem noj ib leeg lossis nrog qe. Ua tus suav kev ntsuas ua kom nruj yog kev pom zoo ntawm cov nqaij qaib muaj roj tsawg, lossis muaj qhov feem pua tsawg ntawm lawv.
Yog hais tias skimmed tsev cheese zoo li qhuav thiab bland, koj tuaj yeem ntxiv skim mis los yog kefir rau nws.
Cov khoom noj muaj roj yog qhov tseem ceeb rau lub cev. Piv txwv li, nws tuaj yeem ua cov txiv laum huab xeeb los yog ob peb lub walnuts, cashews, almonds. Cov txiv ntoo tsis tuaj yeem noj tsis tau rau pluas tshais nkaus xwb, tab sis kuj yog khoom noj txom ncauj zoo ntawm pluas noj.
Zaub ntsuab yog nplua nuj tshwj xeeb hauv fiber ntau, uas yog qhov zoo rau lub plab zom mov. Zaub nyoos, zaub kua zaub, lossis tsuas yog zaub tshiab yog qhov zoo tshaj ntawm cov vitamins, tshwj xeeb tshaj yog thaum lub caij so, thaum lub cev tsis muaj zog txaus thiab nquag ua rau mob khaub thuas.
Cov kua txiv ua hauv tsev yog lwm txoj hauv kev zoo rau khaws cov paj ntoo.
Piv txwv ntawm ib tus neeg ncaws pob noj tshais
Rau pluas tshais, koj tuaj yeem npaj cov tais hauv qab no:
- oatmeal ntawm dej - 200 g;
- loaf lossis whole grain bread nrog txiv laum huab xeeb - 1-2 daim;
- omelet los ntawm 2 qe thiab 4 lub qe dawb;
- zaub zaub xas lav hnav nrog roj linseed, nrog ntxiv ntawm granular tsev cheese - 300 g;
- smoothie ua raws ntawm oatmeal, tsis muaj rog-kefir thiab txiv ntoo - 350 ml.
