Khoom noj khoom haus rau qhov hnyav nce

Hauv kev noj zaub mov kev ua si rau qhov hnyav nce, yuav luag yog lub luag haujlwm tseem ceeb los ntawm lub sijhawm uas koj noj. Ua koj cov zaub mov kom koj noj txhua txhua peb teev: kom tsim tau cov pawg, koj yuav tsum tau muab ntshav nrog ib qho kev npaj cov amino acids.

Kev noj zaub mov zoo rau qhov hnyav nce

Ib qho tsim kom muaj khoom noj rau qhov hnyav nce tag kom tshem cov khoom nram qab no:

1. Soy, cov mis nyuj, khoom noj ceev, khoom noj khoom haus rog, fatty meat.
2. Zib ntab, khoom qab zib, crackers, baguettes, breadsticks, muaj kua txiv hmab txiv ntoo, muaj dej qab zib nrog piam thaj, zaub mov nrog ntxiv qab zib, cov zaub mov tsis tu ncua.
3. Rov qab los yog kib zaub, roj butter, zaub roj (tsis suav txiv ntseej, sesame, linseed), margarine.

Cov ntsiab lus ntawm cov khoom noj txhua hnub

Xam cov caloric cov ntsiab lus ntawm koj cov khoom noj yuav ua tau los ntawm kev ceev ntawm cov metabolism hauv paus (Basal Metabolic Rate). Qhov yooj yim, lossis hauv paus, cov metabolism yuav txiav txim siab tias yam tsawg kawg nkaus lub zog tsim nyog rau lub cev ntawm tus neeg no kom thiaj li ua tau lawv txoj haujlwm tseem ceeb ntawm kev so.

Ntawm no yog qhov formula rau xam nws:

1. Rau cov txiv neej: 66 + 13.7 x luj (kg) + 5 x qhov siab (cm) - 6.8 x hnub nyoog.
2. Cov poj niam: 655 + 9.6 x luj (kg) + 1.8 x qhov siab (cm) - 4.7 x x.

Yog xav paub seb cov ntsiab lus ntawm caloric koj cov khoom noj txhua hnub yuav tsum muaj, muab cov txiaj ntsig ntawm qhov sib npaug sib luag rau koj lub cev ua ub no:

• 1,2 - tsis muaj kev ua si;
• 1,375 - ib as thiv twg: 3 hnub ntawm kev sib tw kis las;
• 1,55 - toj asthiv: 5 hnub ntawm qhov sib tw kislas;
• 1,725 ​​- ib as thiv twg: 6-7 hnub ntawm kev ua si kis las.

Kev noj tshuaj rau qhov hnyav nce

Thaum suav tau tias, yuav tsum yog cov calorie txhua hnub ntawm koj cov zaub mov, xav txog cov nram qab no: kom nce phaus, koj tsuas yog xav kom nce li 15%. Qhov no txhais tau hais tias txhua txhua hnub kom nce calorie cov ntsiab lus ntawm koj cov khoom noj yuav tsuas yog 100-200 calorie ntau ntau (thiaj li rau pawg ntawm pawg ntseeg nkaws, thiab koj lub cev tsis pib loj hlob stout).

Rau ib lub lis piam koj yuav tsum nce phaus xwb ntawm 200 mus rau 500 gram. Yog hais tias cov khoom noj - rau cov txiaj ntsig tau sai - yog tshaj qhov hnyav, qhov hnyav nce siab yuav tshwm sim tsis yog vim qhov kev loj hlob ntawm cov nqaij pob txha xwb, tab sis kuj yog vim muaj kev txuam ntawm cov rog tsis tseem ceeb.

Tsis txhob hnov ​​qab tias ntxiv rau kev noj haus zoo, xav ua si tseem ceeb heev rau qhov hnyav nce ntxiv. Tsis txhob ua haujlwm dhau ntawm koj lub cev - ntau qhov ntau yuav cuam tshuam koj ntawm lub hom phiaj.