Muaj qee tus hluas feem ntau tsis txaus siab txog qhov tsis zoo ntawm cov duab: ib tug neeg xav kom tau zoo, thiab ib tug neeg uas tsis yog los ntawm kev poob phaus, tab sis tom kawg nws txhawj txog cov ntxhais hluas ntau dua. Yuav kom tau ib daim duab thaij, koj yuav tsum tau npaj cov kev cai yooj yim, uas yog raws li nram no:
- Tsis txhob txhom koj tus kheej ua ntej koj yuav mus pw, vim peb qhov kev zoo nkauj thiab kev sib haum xeeb yog nyob ntawm txoj hauj lwm ntawm txoj hnyuv. Thiab thaum tsaus ntuj lub cev yuav tsum tau so thiab rov qab, thiab tsis txhob pub zaub mov.
- Txwv kev noj cov hnyuv ntxwm, cov roj thiab cov khoom qab zib. Tag nrho cov khoom no tsis tuaj yeem tsuas ua rau cov pob ua pob tsis taus ntawm lub ntsej muag xwb, tab sis tseem ua rau kom muaj cov roj tso tawm.
- Koj yuav tsum sim noj cov zaub mov tshiab tshiab xwb (nws muaj cov vitamins thiab cov as-ham ntau tshaj), los ntawm qhov tsis muaj tseeb, ntau cov khoom poob nqi zog rau lub cev.
- Tsis txhob koom tes hauv cov khoom noj uas muaj qab ntsaum (crackers, ceev, chips, salted ntses) - qhov no tuaj yeem ua rau lub cev thiab qhov tso rau hauv cov pob qij txha.
- Sim noj tib lub sijhawm, tsawg kawg 4 zaug ib hnub twg.
- Yuav tsum nyob zoo los yog ua kom zoo li qub, koj yuav tsum muaj kuab khoom noj uas muaj fiber ntau, kab kawm, vitamins thiab minerals. Zoo tagnrho yog qhov ratio: ob feem peb ntawm cov khoom noj nyoos thiab ib feem peb ntawm cov zaub mov siav.
- Nws yog qhov yuav tsum tau txav ntau - da dej hauv pas dej ua ke, seev cev, ntaus pob basketball lossis volleyball. Muaj ntau yam kev ua si uas yuav ua rau kev kaj siab rau txoj kev txav.
Noj cov zaub mov poob rau cov hluas
Cov ntxhais hluas feem ntau ntseeg tau hais tias txoj kev zoo tshaj plaws los ua kom poob ceeb thawj yog txiav koj cov zaub mov kom tsawg. Kev noj zaubmov hluas yuav tsum ua kom haum thiab ua kom haum, lub cev loj hlob xav tau ib tus cim ntau txaus. Kev noj haus rau cov ntxhais hluas yuav tsum tsis txhob txhawj txog kev tawm tsam kev tshaib kev nqhis, thiab kev noj cov zaub mov tseem ceeb rau lawv. Yuav kom poob phaus, kev noj haus rau ib tug tub hluas yuav tsum muaj li hauv qab no:
- Thaum sawv ntxov yuav tsum pib noj tshais, thiab nws zoo dua yog tias nws yog oatmeal (los yog qee qhov porridge) nrog txiv hmab txiv ntoo, muesli, cereal, los yog tsev cheese kom xaiv los ntawm. 1 qe, ib khob mis los yog tshuaj yej (nws zoo dua rau haus dej tshuaj yej tsis muaj suab thaj los yog ua kom nws zoo me ntsis)
- Cov pluas noj tom ntej no yuav tsum tsis pub ntev tshaj 3 teev - nws yuav tsum yog cov txiv hmab txiv ntoo los yog zaub, cov kua qaub qis tsawg.
- Rau noj su, nws yog qhov zoo dua rau noj kua zaub ntawm zaub los yog nqaij broth. Ib daim ntawm cov nqaij lossis cov nqaij ntses uas muaj nqaij nyoos, ntxiv rau kua zaub, yuav tsis tau tshaib plab mus txog pluas mov tom ntej.
- Kev txom ncauj muaj peev xwm muaj xws li ib khob zaub los yog kua txiv hmab txiv ntoo thiab toast nrog cheese.
- Noj hmo yuav tsum tsis pub dhau 3 teev ua ntej yuav mus pw, nws muaj xws li pasta (qos yaj ywm los yog cereals) nrog ib daim ntawm nqaij los yog ntses, thiab tas nrog cov zaub tshiab los yog stewed.
- Ib khob mis los yog kefir, qaug dej qaug cawv ua ntej yuav mus pw, yuav pab tau ntau lub suab thiab pw tsaug zog zoo.
Cov khoom noj ceev rau cov hluas
Nws tshwm sim rau koj tias koj yuav tsum poob phaus sai, piv txwv li, rau qee cov hnub caiv. Ua li no, koj tuaj yeem siv cov khoom noj ceev ceev rau cov hluas.
5-hnub hluas noj zaub mov
1 hnub
Rau pluas tshais: 2 nyuab qaub qe, ib tug loj txiv kab ntxwv, 1 zaub hau, muab pov rau ntawm ib lub thawv thiab ib khob dej tshuaj yej los yog tsis muaj kas fes.
Noj su: tshiab kua thiab 10 lub plhaub loj.
Noj hmo: ib khob ntawm kefir los yog yogurt.
2 hnub
Noj tshais: ib qho ntawm cov roj tsawg thiab cov tshuaj yej lossis kas fes tsis muaj suab thaj.
Noj su: 1 qe.
Noj hmo: 2 pears lossis 2 txiv kab ntxwv xaiv los ntawm.
3 hnub
Noj tshais: 2 khob mis nyuj.
Noj su: zaub xam lav ntawm txiv lws suav thiab cucumbers, hnav khaub ncaws nrog txiv ntseej los yog zaub roj. Koj tuaj yeem noj zaub xam lav rau hauv qhov ntau ntxiv.
Noj hmo: ib khob ntawm mis nyuj nrog ib tug teaspoon ntawm zib mu.
4 hnub
Pluas tshais: yaug flakes thiab tshuaj yej.
Noj su: cov zaub tsis txwv.
Pluas Hmo: txhua yam txiv hmab txiv ntoo, tshwj tsis yog txiv tsawb, nyob rau hauv ntau - 500 g.
5 hnub
Noj tshais: txiv ntoo yoghurt, ib lub tais ntawm tsev cheese thiab 1 txiv kab ntxwv.
Noj su: zaub xam lav los ntawm tshiab cabbage, ib lub qe boiled nyob rau hauv ib tug nyuaj boiled.
Noj hmo: ib daim ntawm cheese thiab ib khob ntawm yogurt.
Thaum kawg, kuv xav hais tias kev noj haus rau ib tug tub hluas yuav siv tau thaum ib tus neeg laus pib tsim txoj kev noj haus zoo. Tsuas yog qhov no, thiab txawm tias muaj zog txhawb rau kev noj qab haus huv thiab zoo, muaj peev xwm yuam tau ib tus tub ntxhais hluas mus yuav nws tus kheej tsis yog hauv daim tawv nyias thiab khoom qab zib nyob hauv tsev kawm ntawv cov khoom noj khoom haus, tab sis kua txiv thiab kua mis.