Tsis paub yuav ua li cas kom poob ceeb thawj, thaum tswj kev noj qab haus huv thiab tib lub sijhawm tsis dhau los ua zoo li tus neeg mob tsis nco qab? Saib rau lo lus teb hauv kab lus no.
Ua ntej koj yuav tsum to taub txog cov protein, rog, carbohydrates, thiab calories yog dab tsi. Lub hom phiaj ntawm kev ziab yog hlawv cov rog thiab ua kom cov nqaij ntshiv kom zoo. Ib tus neeg zoo li tsis zoo vim yog qhov ntau ntawm cov rog, tab sis vim nws qhov feem pua hauv lub cev. Yog tias ib tus neeg muaj 15 kg roj, thiab nws tus kheej hnyav, cia peb hais, 110 kg, ces nws lub cev yuav ua haujlwm zoo thiab zoo nkauj.
Yog tias ib tus neeg rov qab muaj 15 kg roj hauv nws lub cev, thiab nws hnyav 60 kg, tom qab ntawd nws zoo li, muab nws tso rau mob me, tsis heev. Nws yuav zoo li tias ntau npaum li cas ntawm cov rog yog tib yam, tab sis lawv muaj feem sib txawv ntawm nws. Tias yog vim li cas nws tsim nyog los tswj cov leeg nqaij.
Txhawm rau ua qhov no, koj yuav tsum tau compose koj cov zaub mov noj raws li txoj kev uas lub cev tau txais tsawg calories, tab sis tib lub sijhawm tau txais cov khoom noj khoom haus txaus. Koj yuav tsum siv 500-800 calories ntxiv rau ib hnub dua li koj haus.
Koj tsis tuaj yeem tsis kam lees cov khoom noj. Hauv qhov no, koj, tau kawg, yuav poob phaus, tab sis koj yuav zoo li tus neeg uas tsis nco qab, tua koj txoj kev noj qab haus huv. Ib qho ntxiv, tom qab tawm ntawm kev noj zaub mov, cov phaus poob yuav rov qab los. Qhov no yuav tshwm sim vim qhov tseeb tias lub cev tau ntxhov siab ntev ntev.
Kev poob rog yog qhov tsis zoo rau lub cev, rau nws lub hom phiaj tseem ceeb yog kom muaj txoj sia nyob, thiab qhov no yuav tsum muaj rog, uas nyob rau hauv lub sijhawm nyuaj yuav raug siv los ua cov khoom pov tseg. Tom qab tawm kev noj haus, lub cev yuav pib nce rog rau lub sijhawm tshaib plab yav tom ntej. Yog li ntawd, nws tsis yooj yim sua kom tsis pub noj cov zaub mov kom meej.
Rau qhov kev poob phaus, koj yuav tsum txo qis ntawm carbohydrates, tab sis koj tsis tuaj yeem tshem tawm lawv kiag li. Tshem lawv kom meej, lub cev yuav nres tau txais lub zog, thiab tus neeg yuav pib txav qis dua, uas tseem yog ib qho tseem ceeb thaum poob ceeb thawj.
Cov carbohydrates yooj yim xws li txiv hmab txiv ntoo, qab zib, thiab lwm yam, nws yog qhov xav tau tshem tawm kom tiav, vim nws yog los ntawm lawv tias cov rog rog nce ntxiv. Koj tuaj yeem noj cov txiv hmab txiv ntoo, tab sis tsuas yog nyob rau yav sawv ntxov thiab hauv me me xwb. Tsuas yog ua cov carbohydrates ntau xwb, xws li cereals, cereals. Koj yuav tsum tau siv lawv, tab sis thaum yav tsaus ntuj nws zoo dua los txo lawv tus lej lossis txawm tias tshem tawm lawv tag nrho.
Ib feem ntawm qhov carbohydrates yuav tsum tau hloov nrog cov protein thiab zaub.
Protein yog qhov tseem ceeb rau kev tswj cov leeg nqaij. Ntxiv mus, nws tsis nce tus nqi ntawm cov rog. Tab sis tsis txhob tsim txom nws, koj tseem yuav tsum siv nyiaj ntau tshaj calories kom peb tau txais.
Cov zaub tuaj yeem noj hauv cov tsis muaj kev txwv, lawv muaj tsawg kawg ntawm calories thiab lawv muab peb cov khoom noj kom muaj fiber. Nws, nyob rau hauv lem, nrawm cov metabolism, uas ua rau qeeb nyob rau hauv tus txheej txheem ntawm kev poob ceeb thawj, txij li lub cev tsis xav tso cov rog rog.
Tsis txhob hnov qab txog dej. Koj yuav tsum haus nws ntau, thoob plaws ib hnub.
Peb noj nyob rau hauv seem me me txhua peb teev.
Koj yuav tsum tau tawm ntawm cov zaub mov kom huv heev, tsis pub dhau peb lub lis piam, maj mam ntxiv cov nyom carbohydrates. Tsis tas li ntawd, tsis txhob hnov qab txog kev cob qhia, vim lawv yog cov tseem ceeb heev hauv kev poob phaus. Tab sis ntxiv rau ntawm qhov ntawd nyob hauv cov lus tom ntej.
