Txhawm rau kom poob ceeb thawj, koj puas xav noj tsawg los tsis muaj zaub mov hlo li? Qhov no nws yog ib tug loj misconception. Txoj kev ua no muaj kev phom sij heev rau kev noj qab haus huv, ua rau cov metabolism hauv kev ua tsis zoo thiab tuaj yeem ua rau muaj kev phom sij heev. Nws yuav tsum nco ntsoov tias nws yog qhov tsis yooj yim sua kom ua rau poob phaus yam tsis muaj kev tawm dag zog. Raws li kws kho mob tau hais tias: "Kev noj zaub mov tsis muaj kev ua kis las yog lub plab zom mov."
Ntsis 1
Koj cov khoom noj yuav tsum tau kho kom nws muaj cov carbohydrates ob peb vas npaum li sai tau. Yog lawm, lawv tuaj yeem noj cov zaub mov kom ntau, tab sis tsuas yog ua ntej exertion, lub cev lossis lub hlwb. Cov carbohydrates ceev ceev yog txhua yam qab zib, nrog rau cov zaub mov muaj hmoov txhuv nplej siab, mov thiab qos yaj ywm.
Dab tsi yog qhov pom zoo kom raug tshem tawm ntawm kev noj haus:
- khoom qab zib;
- confectionery, bakery cov khoom;
- nplej zom;
- nplej nplej, nrog rau mis, thiab hau rwg;
- kib qos thiab kib.
Cov qos yaj ywm tuaj yeem noj thaum sawv ntxov thiab tsuas yog hau. Cov txhuv dawb yuav tsum tau hloov nrog cov xim tsaus, xim av, qus lossis dub. Mov ci yuav tsum tau hloov nrog rye lossis tseem grain, nyiam dua cov poov xab tsis pub.
Tswv yim 2
Tsis txhob tshaib plab rau ntev. Yog tias koj xav noj - ua mov noj, thaum xaiv cov khoom noj muaj calorie tsawg. Qhov ntau yam ntxiv ntawm kev noj zaub mov yuav tsum yog 5-6 zaug hauv ib hnub, tab sis hauv feem tsawg. Cov zaub mov nquag no yuav ua rau kom koj cov metabolism, uas nyob rau hauv lem yuav pab koj hlawv cov rog kom ntau.
Tswv yim 3
Noj cov zaub kom ntau li ntau tau. Tshwj xeeb tshaj yog cov ntsuab, cov no yog: zaub xas lav nplooj, tshuaj ntsuab, zaub kav, zaub qhwv. Nws suab paj nruag, tab sis cov zaub muaj cov calories tsawg thiab muaj nplua nuj nyob hauv cov zaub mov thiab as-ham, uas yuav pab koj zoo. Thiab ntawm no txoj cai nthuav yuav siv: qhov ntau paj hauv koj lub phaj, zoo dua.
Tswv yim 4
Tsis txhob tsis quav ntsej koj pluas tshais thaum sawv ntxov. Pluas tshais yog cov zaub mov tseem ceeb. Nws yog nws leej twg muab nqi rau tag nrho lub hnub, thiab kuj pab txuas ntxiv txhawm rau cov metabolism hauv. Cov tshuaj noj tshais zoo tshaj plaws oatmeal nrog qee cov txiv ntoo lossis txiv ntoo. Koj tuaj yeem them taus thoob ib qho mov ci ncuav ci nrog nqaij ntshiv. Nyiam dua qaib cov txwv los yog nqaij qaib.
Tswv yim 5
Tsis txhob caum cov ua haujlwm tau sai. Cov poob phaus nrawm yuav rov qab los rau koj sai li sai tau. Nws siv sijhawm ntev heev rau cov txiaj ntsig tshwm sim thiab txawm tias ntev dua rau lawv los tuav. Nws tseem tsim nyog kom nco ntsoov tias kev tawm dag zog nrog hlau hauv qhov chaw ua si yog qhov ua tau zoo, tab sis koj yuav tsum tau ua haujlwm ntawm cov haujlwm uas txawv ntawm cov phiaj xwm ntawm cov neeg tawm dag zog. Koj yuav tsum ua haujlwm nrog qhov hnyav tsawg, vim qhov tseem ceeb yog tus lej ntawm qhov rov ua. Lub teeb yuag thiab kev tawm dag zog kom ib ce tawm yuav ua rau koj lub cev ntaj ntsug, kev txav mus los thiab kev yoog raws, nrog rau cov kev hnyav me me, koj yuav tiv thaiv koj tus kheej kom raug mob. Qhov kev tawm dag zog yog qhov tseem ceeb tshaj plaws rau kev poob phaus. Kev ua pa txaus yuav tsum muaj ua ntej thiab tom qab kev cob qhia, thiab tag nrho lub sijhawm yuav tsum yog tsawg kawg 40 feeb. Qhov no yog lub sijhawm tsawg kawg nkaus rau kev txiav tawm cov khoom lag luam glycogen. Tom qab nws, cov rog yuav pib hlawv. Yog hais tias ib qho kev ua haujlwm ntawm 40 feeb yog qhov ua kom zoo rau koj, nws yuav txhais tau tias koj tau coj ntau dhau lawm. Hauv qhov no, koj yuav tsum txo qhov hnyav lossis hloov khiav nrog kev taug kev.
