Cov xwm txheej ntawm cov khoom noj khoom haus zoo rau cov poj niam qhia peb txog cov nram qab no: muaj qhov tsawg dua 6 zaug hauv ib hnub. Nrog kev noj haus no, peb "pib" peb cov metabolism, yuam nws kom hlawv ntau calories ntau hnub. Ntxiv rau, nrog cov pluas noj tas li, peb tsis poob rau hauv qhov ntxiab, qhov twg peb pheej coj los ntawm qee cov khoom noj - uas yog, peb tsis poob nqaij pawg tsis muaj rog. Qhov no tshwm sim thaum peb xav tias muaj kev tshaib nqhis ntawm lub sij hawm noj mov.
Kev Khoom Noj Zoo Zoo
Rau cov poj niam, lub chaw muag khoom ntawm kev noj zaub mov kom zoo thaum nruab hnub yuav zoo li no:
- 08.00 - tshais;
- 11.00 - tshais thib ob;
- 14.00 - pluas su;
- 17.00 - tav su noj txom ncauj;
- 19.30 - noj hmo;
- 22.00 - yav tsaus ntuj noj.
Cov tswv yim qhia txog kev noj zaub mov
Cov khoom noj khoom haus zoo meej yog cov khoom nram qab no:
Nqaij. Xav kom cov nqaij dawb - qaib cov txwv, nqaij qaib, kev ua si los yog luav nqaij. Nqaij siv peb lub cev nrog cov nqaijrog thiab cov hlau, uas muaj kev koom tes hauv kev txua cov khoom nruab nrog cev thiab cov ntaub so ntswg.
Ntses. Pab tau tag nrho yam tsis muaj qhov tshwj xeeb ntses, tab sis tshwj xeeb tshaj yog - nws cov rog ntau yam, xws li sardines, mackerel los yog salmon. Lawv muaj feem pua ntawm Ω-3 fatty acids. Cov no yog cov acids uas tau txo qib LDL (cov cholesterol phem) thiab, tib lub sij hawm, nce qib HDL (cov roj cholesterol)) - tiv thaiv peb lub plawv. Nrog ntses peb lub cev kuj tau txais cov proteins, kab kawm thiab cov hlau.
Txiv hmab txiv ntoo thiab zaub. Yog tsis muaj lawv, kev noj zaub mov kom zoo rau cov poj niam tsis yooj yim xav. Tag nrho cov zaub thiab txiv hmab txiv ntoo yuav yog qhov tseem ceeb rau peb lub cev, tab sis nws yog tshwj xeeb tshaj yog yuav tau nco qab dawb cabbage thiab cauliflower. Cov khoom noj uas muaj xim muaj ntau feem pua ntawm beta-carotene - ib qho tshuaj tua kab mob uas muaj zog, uas tsis pub lub hlwb ntawm peb lub cev kom loj hlob qub. Feem ntau ntawm tag nrho cov beta-carotene peb pom nyob rau hauv carrots, apricots, spinach thiab mango. Tag nrho cov zaub thiab txiv hmab txiv ntoo txhawb nqa peb lub cev nrog rau qhov tsim nyog kab kawm, hlau, ntuj fibers thiab suab thaj.
Cereal thiab legumes. Lwm qhov tseem ceeb rau cov secrets ntawm kev noj haus kom zoo. Cov dej qab zib thiab cov nplej muaj roj dawb, tab sis lawv muaj feem pua ntawm cov kab mob carbohydrates. Tsis tas li ntawd, peb lub cev tau txais los ntawm lawv cov hlau, vitamin E, ib qho ntawm cov vitamins B thiab ntuj fibers. Muab cov khoom noj rau cov mov nplej, wholemeal khob cij thiab, txhua yam taum - taum qaib cov txwv taum, xim liab thiab dawb taum, lentils, peas.
Cov khoom noj khoom haus. Lawv kuj muaj nyob rau hauv daim ntawv teev cov khoom noj rau kev noj zaub mov zoo. Xav tau yogurtts, mis nyuj thiab cov cheese nrog cov roj tsawg. Cov khoom noj khoom haus pab txhawb kev ua haujlwm ntawm cov hnyuv, pab peb lub cev tsis muaj zog, thiab muab peb lub cev ntau calcium. Ntxiv rau, raws li txoj cai, lawv tsuas muaj qis roj tsawg xwb (tsuas yog cov mis nyuj thiab qee cov cheese).
Uas tau sau cov khoom tseem ceeb uas tsim nyog rau txoj kev noj haus ntawm ib tug poj niam, cia saib seb yuav ua li cas thiaj ua tau ib qho zaub mov ntawm kev noj zaub mov zoo rau hnub ntawd.
Qhov tseeb noj rau hnub ntawd
Ntawm no yog qhov kev faib zaub mov ntawm cov khoom noj txhua hnub ntawm kev noj zaub mov kom zoo rau cov poj niam yog qhov zoo tagnrho:
- 25% - pasta, cereal, khob cij;
- 20% - zaub, nyob ntawm lub caij nyoog;
- 15% - txiv hmab txiv ntoo tshiab;
- 15% - txiv ntseej thiab taum;
- 7% - txiv ntseej roj;
- 7% - yog lub tsho thiab cov cheese;
- 5% ntses;
- 3% - qe thiab nqaij qaib;
- 15% - khoom qab zib;
- 1% cov nqaij muaj roj tsawg;
- 1% - zoo zoo caw.
Ntawm no yog ob peb qhov qauv ntawm txoj cai khoom noj khoom haus zoo.
Cov zaub mov zoo noj rau pluas tshais (08.00 teev):
Kua txiv los ntawm 2 txiv kab ntxwv, 2 crumbs ntawm wholemeal hmoov, 25 grams (matchbox loj) ntawm cheese.
Cov khoom noj khoom haus zoo noj rau tshais thib ob (11.00 teev):
1 txiv hmab txiv ntoo tshiab thiab 30 grams (matchbox loj) ntawm cov roj tsawg.
Cov zaub mov zoo rau pluas su (14.00):
120 grams ntawm nqaij npuas los sis nqaij qaib mis, 1 pob loj rau zaub ntsuab (xws li lettuce los yog zaub qhwv nrog carrots), 1/2 khob mov nplej.
Cov zaub mov muaj tseeb rau khoom noj txom ncauj (17.00):
3 pieces ntawm chocolate.
Cov zaub mov zoo noj rau hmo (19.30):
1 qhov nruab nrab ntawm cov nplej zom nrog minced meat thiab 1 me me liab ntsuab nyias.
Noj khoom txom ncauj rau yav tsaus ntuj (22 teev tsaus ntuj):
1 cov txiv tsawb me me thiab 3 cov txivneej me.