Kev noj zaub mov thiab kev ua si yuav tsum yog ob qho yooj yim rau kev poob ceeb thawj. Kev ntsuas khoom noj khoom haus ua rau lub cev muaj zog rau kev cob qhia thiab tso cai rau koj poob ceeb thawj yam tsis muaj teeb meem.
Kev noj zaub mov zoo hauv kev poob phaus thiab kev ntaus pob ncaws pob
Kev noj zaub mov kom zoo thiab kom haum rau qhov hnyav thiab kev ua kis las ua tsis tau dhau. On ib khub nplooj ntawm lettuce thiab kefir nws yog nyuaj tsis tsuas mus qhia txhua hnub, tab sis kuj mus rau ib ncig ntawm. Kev noj zaub mov zoo yuav tsum muaj tag nrho cov khoom noj - carbohydrates , proteins thiab cov rog.
Proteins yuav tsum khaws cia kom ntim cov nqaij ntawm cov leeg nqaij. Tsis txhob cais cov proteins ntawm kev noj haus vim kev ntshai kom txhim kho cov nqaij pob txha masculine - vim li ntawd cov hauv koj chav yuav tau ua hauj lwm tau ntau xyoo. Cov tsis muaj roj ntsha yuav ua rau cov leeg khaus ntawm lawv tus kheej cov leeg, tab sis cov txheej roj yuav tsis raug kev txom nyem ntau. Ntxiv mus, tus nqi ntawm roj hlawv yuav poob, vim tias cov "accumulations" ntawm cov leeg raug khib. Kev noj zaub mov zoo nrog rau qhov hnyav thiab ua si ib ce txhua hnub muab tsawg kawg 2 gram ntawm cov khoom noj protein ib kilogram phaus. Cov khoom muaj protein ntau yog nqaij qaib mis, ntses thiab nqaij, tsev cheese .
Kev noj haus ntawm cov neeg ncaws pob rau qhov hnyav yuav tsum muaj xws li carbohydrates, uas yog lub ntsiab (thiab feem ntau mus yoojyim rau lub cev) qhov chaw ntawm lub zog thiab lub zog rau kev cob qhia. Tab sis carbohydrates yog tsim nyog thiab tseem ceeb - cereals, non-starchy zaub, unsweetened txiv hmab txiv ntoo. Feem ntau ntawm cov zaub mov hauv carbohydrate yuav tsum tau noj 2 xuab moos ua ntej lub sijhawm teem nrog ua ke nrog ib feem ntawm cov protein. Txhua hnub ntawm cov khoom siv carbohydrate yog 4 g ib kilogram ntawm qhov hnyav.
Cov rog thaum ua kev ua si thiab poob phaus, dhau lawm, tsim nyog, qhov zoo tshaj plaws ntawm tag nrho cov - zaub. Ib qho me me ntawm cov roj, piv txwv li, txiv roj roj, yuav siv tau los hnav khaub ncaws nyias, tab sis nws yog ib qho tsis txaus ntseeg rau nws.
Tsis kam txo qhov hnyav thiab ua si qoj ib ce yuav tsum yog los ntawm:
- zaub mov kaus poom, hnyuv ntxwm, salted thiab smoked khoom;
- qab zib dej qab zib thiab qab zib;
- muffins, mov ci thiab khoom qab zib;
- tsiaj nqaij, margarine.