Kev noj zaub mov zoo tsis yog tsuas pab tau kom muaj kev noj qab haus huv, tab sis tseem ceeb rau kev poob ceeb thawj. Muaj ntau tus neeg ntseeg hais tias lawv yuav tsum muaj kev txwv tsis pub lawv tus kheej rau hauv cov zaub mov, thiab muaj ib yam dab tsis, tab sis nws tsis yog. Xav txog cov cai thiab piv txwv ntawm kev noj zaub mov kom zoo rau ib lub lim tiam, uas yuav cia txhua tus neeg sim hloov lawv cov zaub mov kom ntsuas txhua qhov txiaj ntsig. Mus tas li tsis nco qab dab tsi yog rog, cov kws qhia pom zoo kom hloov mus rau kev noj haus kom zoo.
Cov xwm txheej ntawm kev noj zaub mov kom zoo rau ib lub lim tiam
Nutritionists thiab cov kws tshawb fawb tau ntev kom cov ntsiab lus ntawm kev noj haus, uas cia cov neeg sib txawv los ua kom tau qhov zoo, txawm lawv tsis ua hauj lwm ntawm lub cev.
Cov hauv paus ntsiab lus ntawm kev noj zaub mov zoo kom poob phaus, ua ib qho zaub mov rau lub lim tiam:
- Cov ntawv qhia zaub mov yuav tsum muaj cov khoom sib txawv, yog li ntawd lub cev tau txais tag nrho cov tshuaj uas tsim nyog rau kev ua haujlwm. Yog vim li cas thiaj li tshaib plab yog qhov tsis zoo kiag li.
- Qab zib yog lub ntsiab yeeb ncuab ntawm daim duab, yog li nws yuav tsum tau tso tseg. Qhov no siv rau ntau hom khoom qab zib, dej qab zib, thiab lwm yam. Koj tuaj yeem pom ntau yam tsis muaj calorie thiab cov khoom qab zib uas tau npaj los ntawm cov khoom siv tau.
- Ntsev kuj yog yeeb ncuab rau daim duab, yog li nws yuav tsum tau muab ntim rau hauv me me. Feem ntau, ntsev ua rau dej rov qab, uas yog pom los ntawm o ntawm lub cev.
- Ib qho kev txheeb xyuas txog kev noj zaub mov zoo ntawm kev noj qab nyob zoo yuav tsum muaj tsib pluas noj uas yuav pab tiv thaiv cov metabolism thiab tsis tshaib plab.
- Pluas tshais yog qhov tseem ceeb tshaj plaws noj mov, yog li ntawd nws yuav tsum tsis txhob nco. Cov kab mob carbohydrates ua tau zoo tshaj plaws rau sawv ntxov, piv txwv li, cij thiab qhob cij. Rau qhov thib ob pluas tshais xaiv qaub-mis nyuj khoom.
- Thaum noj su, koj yuav tsum tau ua ke cov nqaijrog, cov zaub thiab cov kab carbohydrates , tab sis noj hmo nws zoo dua yog noj protein.
- Nws yog ib qho tseem ceeb thiab muaj cai ua zaub mov noj kom tsis txhob poob txhua yam khoom siv. Nws yog qhov zoo tshaj rau ci khoom, noj, stew thiab ua noj rau ob peb.
- Tsis txhob hnov qab tswj cov dej tshuav ntawm lub cev, uas tseem ceeb heev rau kev poob phaus ntshav. Txhua hnub koj yuav tsum haus tsawg kawg 1.5 liters, thiab qhov ntim no tsuas siv los ntxuav cov dej tsis muaj roj.
Siv ib qho piv txwv ntawm kev noj zaub mov kom zoo rau qhov hnyav rau ib lub lim tiam, nws tau pom zoo kom ua ib daim ntawv qhia ua ntej, uas yuav tsis pub tawm cov zaub mov thiab npaj cov khoom tsim nyog ua ntej. Ib qho txiaj ntsig zoo tuaj yeem tau los ntawm kev sib xyaw kom haum thiab ua kom ib ce muaj zog.
Siv cov khoom noj khoom haus kom zoo rau ib lub lim tiam
Nutritionists tau txais kev pom zoo los xaiv lawv tus kheej ib qho zaub mov, tsom ntsoov rau cov kev cai uas twb muaj lawm thiab cov qauv ntawm cov khoom qub. Vim qhov no, qhov kev pheej hmoo ntawm kev rhuav tshem, siv cov zaub mov tsis raug, txo kom tsawg.
Kev xaiv tus xov tooj 1:
- noj tshais: oatmeal siav ntawm dej, ci kua txiv nrog zib ntab thiab cinnamon, thiab kuj tshuaj yej lossis kas fes tsis qab zib;
- txom ncauj: 250 ml ntawm yogurt tsis muaj additives thiab 200 g ntawm pineapple;
- noj hmo: ib qho noj zaub qhwv zaub, stewed beef slice ntawm rye qhob cij thiab tshuaj yej;
- khoom txom ncauj: ob peb lub ncuav qab zib thiab tshuaj yej;
- noj hmo: ib qho kev pabcuam ntawm cov tsev me me thiab cov txiv kab ntxwv.
Kev xaiv tus xov tooj 2:
- noj tshais: ib omelet npaj los ntawm ob lub qe, nrog lws suav thiab kua txob, thiab kuj tshuaj yej;
- txom ncauj: 1 tbsp. yogurt thiab 50 grams qoob qoob loo thiab txiv laum huab xeeb;
- pluas su: nqaij qaib broth tsis muaj txuj lom nrog tshuaj ntsuab thiab 100 g fillets, thiab ob peb ntses cutlets thiab 150 g ntawm cabbage zaub xam lav;
- khoom txom ncauj: ob peb lub ncuav qab zib thiab tshuaj yej;
- noj hmo: 150 grams ntawm cov zaub xam lav, 100 grams grilled nqaij thiab tshuaj yej nrog koj niam.
Kev xaiv tus xov tooj 3:
- Noj tshais: ib feem ntawm curd casserole thiab kas fes;
- txom ncauj: kefir nrog ntxiv ntawm cov txiv hmab txiv ntoo qhuav;
- pluas su: boiled cauliflower thiab nqaij nyug steak;
- txom ncauj: 1 tbsp. kua txiv lws suav thiab mov ci nrog cheese;
- noj hmo: stewed ntses nrog xim av mov thiab ib tug zaub xam lav ntawm ntsuab zaub.