Qhov teeb meem ntawm qhov hnyav dhau los ua qhov tshwj xeeb tshaj yog nyob hauv lub ntiaj teb niaj hnub no, qhov uas ib tus neeg yuav luag tsis tas yuav tsum tau siv lub dag zog siv zog kom paub tseeb tias nws muaj - txhua yam ua rau nws los ntawm cov tshuab. Thaum koj ua lub neej sedentary, koj yuav yeej nce phaus ntau heev yog tias koj tsis txwv koj tus kheej kom tsawg hauv cov khoom noj muaj calorie thiab tsis pib ua kom tsawg kawg ntawm kev tawm dag zog lub cev. Koj cov khoom noj yuav tsum muaj cov rog tsawg li sai tau, i.e. cov khoom noj muaj calorie ntau heev.
Cov ntsiab cai ntawm khoom noj khoom haus zoo
Raws li poj niam txiv neej, hnub nyoog thiab qib ntawm kev tawm dag zog, tus neeg yuav tsum haus txog 1800-2000 kcal ib hnub. Ntxiv rau cov vitamins thiab minerals, nws cov khoom noj yuav tsum muaj cov protein, carbohydrates thiab cov rog. Ntxiv mus, lawv qhov sib piv nrog ib qho kev ua kom tau zoo, kev noj zaub mov zoo yuav tsum yog 1: 2: 1. Tus nqi ntawm cov protein "ntshiab" uas ib tus neeg laus ib txwm yuav tsum noj txhua hnub yog li 100 g ib hnub twg, carbohydrates yuav tsum muaj txog 220-250 g, tab sis cov rog - cov khoom tseem ceeb ntawm calories - 40-60 g, thaum tus naj npawb ntawm cov tsiaj yog saturated yuav tsum tsis pub tshaj 20 g ib hnub. Paub txog qhov no, koj yuav tsum nruj tswj hwm qhov kev nkag noj ntawm cov zaub mov uas raug cais raws li cov khoom noj muaj roj ntau.
Cov khoom noj muaj rog
Cov neeg sib tw hauv cov rog cov ntsiab lus suav nrog lard, nyob rau hauv uas cov rog yog li 90%. Tab sis nws yuav tsum tau yug hauv siab tias txawm hais tias cov ntsiab lus ntawm cov rog tsis txaus nyob rau hauv nws yog qhov siab, tib lub sijhawm nws muaj cov vitamin F tsis tshua muaj - ib qho tseem ceeb ntawm kev tiv thaiv tsis haum arhidonic acid. Nws tiv thaiv qhov ua haujlwm ntawm cov cholesterol nyob ntawm cov hlab ntsa thiab muaj cov txiaj ntsig zoo ntawm kev ua haujlwm ntawm cov qog endocrine, txhawb kev nqus ntawm calcium los ntawm cov hlwb. Cov kua qaub no koom nrog cov txheej txheem hauv metabolic, hlawv roj nyeem cov rog. Lard tseem muaj cov selenium, qhov tsis muaj uas yog fraught nrog mob qog noj ntshav, txo qis kev ua haujlwm thiab muaj kev pheej hmoo ntawm lub plawv thiab leeg ntshav.
Ib qho nqaij me me ntawm cov nqaij npuas kib nrog qej yuav nqa cov txiaj ntsig tsis txaus rau koj lub cev, qhov tseem ceeb yog tsuas yog kom tsis txhob nqa tawm mus.
Roj ntawm cov zaub thiab tsiaj keeb kwm kuj yog nyob hauv cov zaub mov muaj roj ntau. Cov zaub "rog" feem ntau yog cov txiv ntseej, cov taum pauv, rapeseed, lawv muaj yuav luag 99% rog. Hauv paj noob hlis, pob kws, taub dag thiab flaxseed - 91%. Yog hais tias butter, muaj tsis ntau tshaj 82% rog, yog rhuab ua ntej noj, nws cov rog cov ntsiab lus nce mus txog 98%. Tab sis ib qho roj twg kuj tsim nyog rau koj lub cev - cov roj zaub muaj cov vitamins E - lub ntuj muaj zog antioxidant uas tiv thaiv kev laus ntawm lub cev, ntxiv rau, cov zaub uas muaj cov zaub mov muaj cov rog uas tsis muaj cov rog. Raws li rau butter, hauv Ayurveda nws ghee tau suav hais tias yog khoom noj khoom haus ntawm lub zog tseem ceeb thiab lub zog, nws muaj cov khoom ua los tiv thaiv kev laus, txhim kho kev zom thiab suab nrov. Tab sis creamy muaj vitamin D thiab beta-carotene.
Txhawm rau khaws cov txiaj ntsig zoo ntawm butter thiab khaws cov vitamins uas nws muaj, uas tau muab pov tseg los ntawm kev kho cua sov, tsis txhob siv nws rau kib.
Cov roj ntau cov ntsiab lus ntawm cov noob txiv thiab cov noob tuaj yeem nce txog 68% yog tias muab kib. Cov feem ntau "fatty" - walnuts thiab Brazilian txiv ntoo, hauv kib paj noob hlis noob txiv, roj yog 55%. Tab sis, zoo ib yam li cov roj zaub, nws yog qhov muaj cov vitamins thiab cov zaub mov noj kom tsim nyog rau kev ua haujlwm ntawm cov nruab nrog sab hauv thiab cov kab ke ntawm tib neeg lub cev.
