Hnub no peb kev sib tham yog hais txog cov qauv ntawm kev noj haus zoo thiab cov khoom noj dab tsi uas peb xav tau ntawm peb cov lus txhua hnub. Txoj cai thiab noj zaub mov zoo rau txhua hnub muaj xws li:
- Yam tsawg peb feem me me ntawm cov khoom tseem grain - xws li qhob cij wholemeal, nplej zom, xim av daj los yog oatmeal. Rau ib seem noj: 1 loaf ntawm qhob cij, 1 khob qej nplej los yog mov.
- Peb qhov chaw ntawm cov khoom siv mis nyuj uas muaj roj tsawg (lossis tsis muaj rog) - roj tsawg los yog kua mis, yogurt los yog cheese. Rau ib pab: 1 khob mis nyuj, 1 pob ntawv ntawm yogurt, 25 grams cheese.
- Tsib lossis rau feem me me ntawm cov khoom noj uas yuav tsum muaj rau lub cev, xws li cov nqaij muaj roj tsawg, nqaij qaib los sis ntses ntses, thiab ntxiv zaub protein (taum, lentils, peas, chickpeas) nrog zaub txhuam nplej (xws li cov qos yaj ywm). Rau ib qho khoom noj: 1 qos yaj ywm, 100 grams ntawm cov khoom noj siav, 150 grams ntses, 100 grams nqaij, 2 qe.
- Ob tug tshuaj yej khob ntawm txiv hmab txiv ntoo los yog txiv hmab txiv ntoo - txiv apples, txiv tsawb, txiv kab ntxwv, txiv pears. Ob lossis peb khob zaub - xws li txiv lws suav, zucchini, kua txob, dos, zaub paj, carrots los yog cov nplooj zaub ntsuab ntsuab.
Ib qho piv txwv ntawm cov feem pua ntawm cov khoom noj khoom haus thaum lub sij hawm hnub ntawd zoo li no:
- qhob cij, pasta, cereal - 25%;
- zaub (caij nyoog) - 20%;
- Cov txiv ntoo tshiab - 10%;
- taum thiab ceev - 15%;
- khoom qab zib - 5%;
- olive roj - 7%;
- cheese thiab yog ntses - 7%;
- ntses - 5%;
- qaib thiab qe - 3%;
- ntshiv nqaij - 2%;
- high quality wine - 1%.
Lub tswv yim teev kev noj qab haus huv ntawm cov khoom noj khoom haus yog txhais los ntawm cov khoom noj khoom haus raws li nram no:
- 8 sawv ntxov - noj tshais;
- 11 teev sawv ntxov - thib ob noj tshais;
- 2 teev tsaus ntuj - pluas su;
- 5 teev tsaus ntuj - noj khoom txom ncauj yav tav su;
- 7.30 teev tsaus ntuj - noj hmo;
- 10 pm - noj sus ua ntej yuav mus pw.
Kev noj zaub mov zoo rau qhov hnyav nce
Yog tias koj yog rau pawg poj niam uas xav kom tsis txhob poob phaus, thiab tsawg kawg yog me ntsis kom tau zoo zog, noj zaub mov kom zoo thiab haum ntawm koj lub rooj yuav pab koj hauv txhua txhua hnub.
- Noj tshais zoo. Thaum tsis noj tshais, koj yuav poob poob ntau dua. Koj yuav tsum tau muab koj lub cev nrog lub zog ntawm qhov kawg ntawm ib teev tom qab koj sawv los. Nws yog ib qho tseem ceeb uas koj noj tshais combines complex carbohydrates, ib qho ntawm cov protein thiab qee cov kua txiv hmab txiv ntoo lossis kua txiv hmab txiv ntoo - uas koj noj los yog haus ua ntej. Ib qho piv txwv ntawm txoj kev noj mov rau pluas tshais kuj yog: muaj kua, ob daig uas muaj ntau hom qhob cij nrog tahini thiab zib ntab los yog yogurt thiab jam.
- Noj cov zaub mov. Koj yuav tsum tsis txhob hla cov pluas noj thiab yuav tsum tsis txhob tshaib plab ntev. Nws tseem ceeb heev rau koj ua raws li txhua hnub tib lub sijhawm - rau cov sijhawm teev thaum koj noj. Tsis txhob hnov qab tias muab koj lub cev rau qee feem ntawm cov calorie ntau ntau hauv lub sijhawm teem rau tib lub sijhawm yog lub hauv paus ntawm kev noj zaub mov zoo.
- Cov khoom noj txom ncauj zoo. Nws twb tau hais tias cov ntsiab lus ntawm kev noj zaub mov zoo tau hais meej rau peb ntau zaus thiab tsawg los ntawm tsawg. Ua ib qho khoom txom ncauj nruab nrab thaum nruab hnub koj tuaj yeem siv cov txiv hmab txiv ntoo nrog ceev. Yog li koj muab koj lub cev ntxiv calorie ntau ntau, zoo nqaijrog thiab proteins.
- Cov kabmob (qualitative proteins). Cov proteins uas zoo yog cov uas tsis muaj roj ntau ntau. Ceev, noob, ntses, nqaij ntshiv, khoom noj khoom haus tsawg thiab cov zaub ntsuab ntsuab - Cov no yog lawv qhov chaw tseem ceeb. Khoom ntawm wholemeal hmoov thiab legumes kuj muaj ib qho tseem ceeb npaum li cas ntawm cov proteins uas zoo.
- Zoo sib luag. Cov khoom noj uas tsis muaj roj yog qhov zoo tshaj plaws xaiv. Tsis txhob haus cov roj ntsha uas pom muaj nyob rau hauv cov khoom noj, nrog rau cov khoom noj uas muaj ntau tshaj plaws uas muaj nyob hauv cov khoom tsiaj. Ntses, txiv ntseej roj, avocado, txiv ntseej, noob thiab tahini - uas yog cov zaub mov zoo meej rau cov neeg uas xav kom nce phaus.
- Complex carbohydrates. Zaub (xws li qos yaj ywm, carrots, celery), thiab legumes thiab cov whole grains yuav tsum ua rau koj yog qhov tseem ceeb ntawm cov carbohydrates - them li ib nrab ntawm koj cov kev xav tau txhua hnub. Tsis txhob dawb hmoov thiab khoom tsim los ntawm nws.
Qhov no yog qhov tswv yim rau kev noj haus kom zoo rau cov neeg uas tab tom nrhiav me ntsis nce lawv qhov hnyav.
Thaum xaus kev sib tham txog kev noj zaub mov kom zoo, peb yuav ua tib zoo saib, nrog nws zoo dua li pib:
- Kev noj zaub mov zoo txhais tau hais tias noj tib lub sijhawm.
- Kawm noj ntau zaus tsawg thiab tsawg me ntsis.
- Xaiv rau koj cov zaub mov tsuas yog cov khoom noj natural natural: nyob rau hauv kev noj haus kom zoo, tsis muaj chaw rau cov zaub mov kaus poom.
- Kev hlub khoom qab zib, zoo li steamed, steamed thiab boiled lauj kaub tais diav.
- Kev noj zaub mov kom zoo tsis suav cov khoom noj txom ncauj hauv cov khoom noj ceev.