Lawv hais tias kev cob qhia yog 20% ntawm kev poob phaus, thiab noj zaub yog tag nrho 80%. Qhov tseeb, nws ua dag kom vam meej rau ib yam ntawm ob - tsis muaj kev noj haus zoo (uas peb txhais tau tias "noj"), tsis muaj qhov cub yuav saib rau ntawm koj lub plab los ntawm roj, thiab tsis muaj kev cob qhia - lawv tsuas yog tsis tshwm sim.
Feem ntau, yuav ua li cas koj tsis nyiam dodge, thiab tsis muaj zaub mov hlawv roj nyob qhov twg. Yog li ntawd, cia li pib.
Khoom noj khoom haus hlawv roj
Khoom noj khoom haus rau cov zaub mov poob - nws tsis yog 500 kcal ib hnub twg. Nyob rau hauv qhov tseeb, xws li ib tug txo txo nyob rau hauv cov calorie cov ntsiab lus tsuas yog ua rau ib qho nce tsub zuj zuj roj, vim hais tias lub cev yog ntshai tshaib plab. Tab sis qhov kev taw qhia txog cov zaub mov uas ua rau cov roj metabolism hauv cov khoom noj yuav pab tau ntau heev.
Ua ntej tshaj, cov khoom noj rau roj hlawv yog raws li kev noj cov kua, namely, dej. Yuav kom thim tau tag nrho cov khoom lwj, accelerate cov metabolism thiab qhib roj hlawv , koj yuav tsum haus dej haus txog 2 liters ib hnub twg.
Kwv yees li ntawm kev noj qab haus huv rau qhov hnyav yog ib qho kev sib txuam ntawm cov protein ntau thiab ib theem ntsiab lus ntawm carbohydrates thiab nqaijrog. Tag nrho peb qho yog tsim nyog, nws tsuas yog cov protein uas yog roj hlawv. Yog vim li cas nws yooj yim - muaj cov khoom uas txhawb peb nrog lub zog, tiam sis nws muaj cov uas xav tau ntau tshaj peb tshaj lawv tus kheej. Qhov no yog cov proteins uas yog - cov khoom uas muaj cov kab mob tsis muaj calorie. Cov khoom noj zoo tshaj plaws rau cov khoom noj khoom haus:
- tsev cheese tuaj mus txog 5% roj;
- kefir li 2% roj cov ntsiab lus;
- mis li 2% fat content;
- yoghurt 1% rog cov ntsiab lus;
- qaub cream rau 15% rog (los yog, zoo dua, hloov nrog yogurt);
- cheese rau 25% roj cov ntsiab lus.
Ntxiv rau cov khoom noj siv mis, peb xav tau ib qho protein ntau ntawm cov khoom noj - cov ntses thiab nqaij. Thiab, cov ntses yog preferable, vim hais tias nws cov protein yog digested zoo dua.
Thiab feem ntau cov roj rog burner yog vitamin C. Nws pom muaj nyob rau hauv tag nrho cov txiv hmab txiv ntoo, citrus thiab zaub xam lav. Nws ntseeg tau tias cov neeg uas niaj hnub haus ib qho tshuaj loj ntawm ascorbic acid poob 25% ntau dua li cov uas tsis noj vitamin C.