Koj puas tau xav txog qhov kev qhia ntxiv tom ntej: kom poob phaus, koj yuav tsum tau noj. Muaj, kab tias, ntau dua thiab ntau zaus dua li tam sim no, thaum qhov nyhav tsis haum koj. Tab sis qhov no tsis txhais hais tias koj tuaj yeem ua rau kom noj nqaij npuas thiab mis nyuj khov. Tam sim no koj yuav noj cov zaub mov zoo - khoom ntxhua .
Yam khoom noj dab tsi pab kom poob phaus?
Muaj ib pawg ntawm cov khoom siv banal uas tsis tas yuav pab peb tshem tau ntau tshaj qhov hnyav, tab sis kuj ua rau txoj kev poob phaus yooj yim, ntau qab ntxiag thiab luv. Nws tseem ceeb tseem ceeb npaum li cas thaum koj noj zaub mov thiab nws tseem ceeb heev rau koj saib, vim tias ib tug poj niam tsis muaj qhov xwm txheej muaj txoj cai los saib xyuas qhov tsis tseem ceeb. Peb yuav sau cov khoom zoo tshaj plaws rau qhov poob phaus, thiab tseem sim ua kom pom tseeb lawv nyob hauv peb daim ntawv teev npe rau cov neeg poob phaus.
1. Khoom noj khoom haus - qhov no yog qhov guarantee ntawm peb satiety thaum noj cov zaub mov. Nws yog qhov zoo tshaj rau noj lawv thaum noj tshais, ces koj yuav tsis muaj lub siab xav kom muaj khoom noj txom ncauj los ntawm qee qhov teeb meem ceev carbohydrate ua ntej noj su. Ntawm qhov feem ntau cov khoom noj, nws yog ib qho tseem ceeb rau cov khoom siv rau qhov hnyav uas muaj fiber ntau. Namely: tag nrho grain oatmeal, taum, macaroni los ntawm mob nplej, xim av, txiv apples.
2. Cov khoom noj uas tsis muaj calorie tsawg - qhov no yog raws nraim li cas koj thiaj noj tau yam xyuam xim. Tsis txhob tuav kom txog thaum noj su los yog txom nyem ntawm kev tshaib plab tom qab noj hmo - noj txiv lws suav, dib, txiv kab ntxwv los yog txiv kab ntxwv qaub .
3. Slow carbohydrates. "Dhia" ntawm qab zib nyob rau hauv cov ntshav tsis yog ua rau ntshav qab zib, depleting tus txiav. Cov khoom uas ua rau cov tawv nqaij qis tshaj nyob hauv cov theem ntawm cov suab thaj ua rau ntse thiab tsis ncaj ncees tawm tsam kev tshaib kev nqhis. Qhov no yog piav qhia los ntawm qhov tseeb tias tom qab nce suab thaj nyob rau hauv cov ntshav, cov txiav qhov ntswg insulin thiaj li hais tias nws yuav muab pov tseg thiab hloov mus rau glycogen. Cov txheej txheem ntawm kev siv kuj yog kev ua kom txaus, raws li yog qhov nce ntawm cov ntshav qab zib ua ntej qhov no. Nyob rau hauv kev twb kev txuas nrog xws li kev hloov pauv, lub cev rov qab yuav tsum tau nce nyob rau hauv theem ntawm qab zib. Tias yog vim li cas tom qab noj mov ntawm chocolate, koj tsis muaj peev xwm them tsis kam txais qhov thib ob, thib peb, thiab lwm yam.
Nws tsis yooj yim rau kev tswj hwm txoj kev ua pernicious no. Tsuas noj tsawg ceev carbohydrates thiab txhawb koj cov khoom noj nrog cov khoom noj carbohydrate rau qhov hnyav - qeeb carbohydrates. Ntawm lawv: berries, tag nrho hom qoob mog qhob cij, cereals, ceev, cov txiv hmab txiv ntoo qhuav, zaub, nceb.
4. Khoom noj khoom haus - tsis muaj calcium, txoj kev poob phaus yuav tsis tuaj yeem coj cov kev xav tau. Tom qab tag nrho, calcium generates ib yam tshuaj uas stimulates txoj kev hlawv roj. Tsis tas li ntawd, cov khoom noj siv mis kuj yog koj qhov chaw muaj protein ntau. Ib qho tshuaj muaj zog ua raws li cov txheej txheem ntawm kev siv tshuaj txhim khu ntawm carbohydrates, muaj txiaj ntsig rau kev ua kom ntev. Peb xav kom koj xaiv cov khoom siv mis nyuj uas muaj roj tsawg thiab haus lawv noj hmo.
5. Rau kev zoo nkauj, koj yuav tsum tau omega-3 fatty acids . Lawv pom nyob rau hauv hiav txwv ntses, ceev, txiv ntseej roj thiab avocado. Tsis tas li, peb pom zoo kom haus dej ntau, nws pab kom moisturize thiab rejuvenate ntawm daim tawv nqaij.
Tab sis cov khoom zoo tshaj plaws rau cov leb poob yog cov uas pab tshem tawm cov kua ntau dhau ntawm lub cev. Feem ntau tus tsov ntxhuav feem ntau ntawm qhov hnyav dhau ntawm dej, uas tau tuav rov qab rau hauv peb lub cev vim noj khoom qab ntsev. Vim muaj dej ntau, peb cov nquab thiab ntsej muag ua rau o tuaj. Txoj kev zoo tshaj uas yuav tshem tawm cov dej yuav ua rau lub nruab nrab cov diuretic khoom noj : cov txiv hmab txiv ntoo cranberries, as Well as cov tshuaj yej los ntawm cov nplooj cranberry, qos yaj ywm tsis muaj suab thaj, kua txiv kab ntxwv, celery, ntsuab tshuaj yej.
6. Txawm li cas los xij,
Them koj tseem ceeb rau lub fact tias tsis tsuas yog cov khoom tseem ceeb, tab sis kuj lawv mob. Yog hais tias koj yeej ib txwm "nyiam" ua rau koj tus kheej nrog crispy chips, tej zaum yuav poob phaus thiab tso lawv tsis mob, koj yuav tsum hloov nrog tsis muaj tsawg dua crunchy whole pob ntseg los yog apples. Zoo, Yog tias noj zaub mov koj tau ntxim hlub nrog nplaum nplaum thiab cream qab zib, koj tuaj yeem ua cov txiv hmab txiv ntoo dawb huv txog qhov sib npaug, los yog nplawm kom txog thaum creamy, tsis tshua muaj rog tsev cheese.