Kev noj qab nyob zoo, kev noj zaub mov yog ib qho tseem ceeb, yog li ntawd lub cev tau txais tag nrho cov khoom tsim nyog rau nws. Nrog nws, koj tuaj yeem tsis muaj zog ntxiv koj kev noj qab haus huv, tab sis kuj poob / nce qhov hnyav. Nws yog ib qho tseem ceeb kom paub thiab txhawm rau suav cov tswv yim uas tau muaj thiab tsim cov ntawv qhia txoj cai.
Kev noj zaub mov zoo li cas?
Lub ntsiab essence ntawm lub hais tuaj system muaj nyob rau hauv daim duab cov khoom noj raws li lub zog tus nqi ntawm cov khoom. Lub cev yuav tsum tau txais cov proteins, cov rog, carbohydrates, vitamins, macro thiab microelements, thiab digestive enzymes. Kev noj qab haus huv ncaj qha qhia tias kev xaiv thiab kev ua tiav ntawm cov khoom, nrog rau lawv cov ua thiab siv sijhawm.
Pib ntawm kev ntsuas khoom noj
Txhawm rau kev kho kom haum koj cov khoom noj, tsis tas mus rau ib tus kws kho mob tshwj xeeb, vim tias muaj cov cai yooj yim rau kev xuas khoom noj:
- Kev noj haus yog xam raws li tsim los ntawm, thaum lub inflow thiab tau ntawm cov muab kev pab cuam yog balanced.
- Cov ntawv qhia zaub mov yuav tsum muaj ntau cov txiv hmab txiv ntoo thiab zaub .
- Cov mis rau xuas khoom noj muaj peb pluas mov noj thiab ob lub khoom noj txom ncauj. Nco ntsoov tias nruab nrab ntawm lawv yuav tsum dhau caij nyoog sib luag.
- Nws tseem ceeb sib luag los npaj cov zaub mov kom zoo, yog li, kev muab kib cais tawm. Khoom yuav ua tau siav rau ob peb, nyob rau hauv lub qhov cub, ci, ua noj thiab simmer.
- Kev ntsuas cov khoom noj muaj xws li kev siv cov kua dej txaus, yog li niaj hnub siv li 1.5 liters. Nws yog qhov zoo tshaj rau haus ib nrab ib teev ua ntej noj mov.
Balanced hwjchim - zaub mov
Txhua tus neeg tuaj yeem tsim cov khoom noj rau nws tus kheej, qhov tseem ceeb, yuav tsum tau ua raws li cov cai uas twb muaj lawm. Cov ntawv qhia zaub mov kom zoo rau ib lub lim tiam yuav tsum tau sib txawv, thiab nws tuaj yeem sau ua ntej raws li nram qab no:
- Noj tshais - 40% ntawm cov khoom txhua hnub calorie. Ntawm no nyob rau hauv lub phaj nws muaj peev xwm ua tau ob qho tib si proteins thiab carbohydrates, ob qho yooj yim thiab yooj yim.
- Khoom txom ncauj - tsis ntau tshaj 100 kcal. Xaiv cov proteins los yog carbohydrates.
- Noj su yog 30% ntawm tag nrho cov calorie ntsiab lus. Hauv zaub mov, zaub mov thiab zaub zaub: zaub thiab txiv hmab txiv ntoo.
- Khoom txom ncauj - tsis pub tshaj 150 kcal.
- Noj hmo - 20% ntawm tag nrho cov caloric nqi. Xav ua kom cov plhaub taum digestible, xws li ntses, khoom noj khoom haus los yog cov qoob cog cog. Tseem nws yog cov zaub thiab txiv hmab txiv ntoo.
Kev noj zaub mov noj qab haus huv rau qhov poob phaus
Yuav kom poob phaus, nutritionists pom zoo kom sib npaug ntawm qhov sib piv ntawm BJU hauv qhov feem pua 1: 2: 3. Nyob rau tib lub sij hawm, ib nrab ntawm cov protein yuav tsum yog ntawm cov keeb kwm zaub, thiab 1/3 ntawm cov rog yog zaub roj. Raws li rau carbohydrates, 75% yog starches, thiab so yog lactose, fructose thiab sucrose. Tsis tas li ntawd, kev noj cov zaubmov rau cov pojniam poob rau cov pojniam pom tau hais tias kev noj zaubmov noj zaubmov, ua rau cov ntsiab lus ntawm kev noj haus (rau qhov poob phaus - tsis pub tshaj 1500 kcal, thiab kom hnyav - 2000 kcal) thiab siv cov dej txaus, piv txwv li 2 liters.
Kev noj qab haus huv noj tshuaj rau qhov hnyav nce
Muaj ntau tus neeg ncaws pob muaj lub hom phiaj - kom nce cov nqaij mob thiab rau lub hom phiaj no koj yuav tsum hloov koj cov kev noj haus. Rau kev xuas khoom noj, nws yog ib qho tseem ceeb uas yuav tau xav txog:
- Qhov tseem ceeb tshaj plaws rau kev ua haujlwm ntawm cov dej num yog cov protein, yog li ntawd nws yuav tsum raug nce kom 1 kg ntawm qhov hnyav yuav tsum 2 g. Nws tseem ceeb kom faib txhua hnub rau ntau txoj hau kev, vim lub cev tuaj yeem kawm tau 40 gram ib zaug.
- Rational balanced nutrition muaj xws li kev siv cov rog zoo. Cov tshuaj zoo dua - cov nqaij ua tsis tau zoo. Kom nce qhov hnyav, koj yuav tsum tau 2 g rau 1 kg ntawm cov rog tsawg tsawg thiab tib tus rog cov rog ntau, tab sis 1 kg ntawm cov leeg pob.
- Yog xav pom ntawm qhov ntsuas "ntxiv", koj yuav tsum xaiv rau koj cov ntawv qhia ua noj carbon dioxide. Rau cov txiv neej, txhua hnub koob tshuaj yog kwv yees li 9 g / kg ntawm qhov hnyav, thiab rau cov poj niam tsawg.
- Rau kev noj qab haus huv nws yog ib qho tseem ceeb rau kev noj cov tshuaj vitamin thiab haus li 2.5 litres dej.
Tus Neeg Tsiaj Noj Zaub Mov
Cov neeg tsis kam noj nqaij yuav tsum tau ua tib zoo saib xyuas kom noj cov zaub mov, kom lub cev tau txais txhua yam uas nws xav tau rau kev ua haujlwm. Kev noj qab haus huv mus rau vegetarians nrog rau cov tshuaj tom qab no:
- Protein yuav tsum tau qhia hauv cov khoom noj uas muaj cov khoom qab zib, kua tshuaj, txiv ntseej, thiab cov qe thiab cov khoom noj siv mis, yog tias lawv raug tso cai. Nws ntseeg hais tias 1 kg ntawm qhov ceeb thawj yuav tsum account rau 1 g ntawm protein.
- Nws yog ib qho tseem ceeb uas cov khoom noj muaj cov zaub mov muaj hlau, piv txwv, buckwheat, txiv ntseej, txiv hmab txiv ntoo qhuav thiab lwm yam.
- Rau cov vegetarians, vitamin B12 yog ib qho tseem ceeb, tab sis nws muaj nyob rau hauv cov khoom uas tau tso cai (ntoo thuv ceev, dej hiav txwv thiab fermented mis nyuj khoom) me me, li ntawd nws yog pom zoo kom noj nws nyob rau hauv daim ntawv ntawm cov additives.
- Txawm nyob rau hauv kev noj haus yuav tsum tau yog cov khoom nrog fatty acids uas yog omega-3, thiab txawm zinc thiab calcium.
Kev noj qab haus huv rau cov poj niam cev xeeb tub
Rau cov poj niam, kev noj zaub mov kom zoo yog qhov tseem ceeb heev. Kom nkag siab txog kev sib npaug ntawm kev noj zaub mov, cov kws qhia haujlwm pom zoo kom paub txog cov lus qhia nram qab no:
- Rau qhov tseeb tsim ntawm fetus, proteins yog cov tseem ceeb heev. Nyob rau hauv thawj ib nrab ntawm cev xeeb tub txhua txhua hnub yuav tsum tau noj tsawg kawg yog 100 grams, thiab nyob rau hauv lub thib ob -120 g Nws yuav tsum tau muab sau tseg hais tias txog li ib nrab ntawm cov nyiaj no yuav tsum tau sawv cev los ntawm cov tsiaj proteins.
- Tseem ceeb heev rau cov poj niam nyob hauv txoj hauj lwm thiab cov carbohydrates, uas yuav tsum tsis txhob ntshai txuag cov duab. Nyob rau hauv thawj ib nrab ntawm cev xeeb tub, koj yuav tsum tau noj 350 grams, thiab nyob rau hauv lub thib ob - 400 g Focus on qeeb carbohydrates, thiab ces koj yuav tsis tau ntshai tshaj qhov ceeb thawj.
- Cov rog tseem ceeb heev rau cov tsim tawm cov rog, yog li ntawd nyob rau hauv kev noj haus lawv yuav tsum yog txog 80 g, nrog 15-30 g ntawm no tus nqi yuav tsum tau nthuav tawm nrog zaub nqaij.
- Cov kws kho mob ua raws li cov lus qhia tias cov poj niam cev xeeb tub yuav tsum muaj vitaminized. Ntawm qhov tseem ceeb yog vitamin E, C, pab pawg B, A, D thiab folic acid. Cov zaub mov tseem ceeb tshaj plaws yog calcium, phosphorus, magnesium, potassium, sodium thiab iron.