Khoom noj kom zoo. Cov khoom noj ntawm ib tug neeg uas yuav khiav ntawm koj tus kws kho

Khoom noj kom zoo - nws tsis tsuas yog lub cais los ntawm kev noj haus ntawm zaub mov tsis zoo, raws li muaj ntau yam xav. Yog hais tias tsuas yog nws twb hais tias yooj yim, yuav tsis tau raug kev txom nyem ntau tshaj 30% ntawm cov pej xeem ntawm rog, mob ntshav qab zib thiab mob cancer. Nws hloov tawm hais tias tsis txaus yooj yim (thiab kuv hais ib co lus) "noj ntau zaub thiab txiv hmab txiv ntoo," "tshem tawm tag nrho cov kib, greasy, las, haus." Tsis nyob rau hauv no bases txoj cai kev noj haus. Cov khoom noj ntawm ib tug neeg yuav tsum tau xaiv raws li nws txoj kev ntawm lub neej. Txwv tsis pub, txawm lub feem ntau "muaj tseeb" noj cov zaub mov yuav ua rau disastrous txim. Thiab tsis tau, pib los ntawm thaum pib. Cia peb kawm saib ua li cas rau hauv lub cev yuav tsum tau ua kom zoo, kom to taub li cas peb yeej yuav txiav txim tawm.

protein cov khoom noj

Nws muaj lub tsev cov ntaub ntawv uas rau lub hlwb uas yuav tsum tau kho tshiab tsis tu ncua. Qhov tseem ceeb cov amino acids, uas yog tsim los ntawm ib tug protein tseem ceeb rau lub chav kawm ntawm tag nrho cov tshuaj nyob rau hauv lub cev. Peb tau txais lawv thaum peb noj nqaij, ntses, qe, ceev, nceb thiab taum. Tsiaj cov khoom noj muaj tiav protein muaj pes tsawg leeg. Neeg tsis noj nqaij - tsis muaj. Yog li ntawd, nyob rau hauv Is Nrias teb, nyob qhov twg cov khoom noj yog feem ntau tsis noj nqaij, heev npaum li cas ntxiv mus rau lub tais ntawm zaub ntsuab, keeb kwm thiab txuj lom. Lawv ua ke nrog rau lwm cov khoom noj uas muab cov kev tsim nyog nqi koj tshuav ntawm cov khoom noj. Europeans nyuaj - nws yog tsim nyog los sis mus kawm ntawv oriental cuisine, los yog siv cov amino acids nyob ib leeg los yog zaum nyob rau hauv lub "non-nruj vegetarianism", uas muaj xws li mis nyuj, qe thiab tej zaum ntses. Siv no kom zoo zoo. Qhov uas tsis muaj qhov tseem ceeb cov amino acids ua rau ntxov ntxov laus, metabolic mob, cov plaub hau poob, thiab Cns ntshawv siab.

Tsiaj thiab zaub rog

Tsis muaj fatty acids, omega-3, omega-6 thiab omega-9, nws yog tsis yooj yim sua xav txog tej yam ib tug zoo cov khoom noj. Lawv noj cov zaub mov yog yuam ua hauj lwm kom muaj xws li nyob rau hauv nws tus kheej. Lawv yog cov tseem ceeb rau lub hlwb muaj nuj nqi thiab muaj roj metabolism hauv lub cev. Lawv tus naj npawb yuav tsum tau nyob rau hauv xam 1-1.5 g ib 1 kg ntawm lub cev hnyav. Lawv tuaj nrog nqaij npuas kib, cream, paj noob hlis, tus txiv, linseed, taub dag roj. Tsis tas li ntawd muaj cov rog hauv ceev thiab ib co sodobnyh cov hauv paus hniav ntawm cov nroj tsuag xws li qhiav. Noj zaub roj, xav unrefined cov khoom. Thiab tsis txhob Fry lawv thiab muab lawv ntxiv rau xam lav.

complex carbohydrates

Lawv yuav tsum rau peb lub zog thiab lawv muaj nqaij (nyob rau hauv load). Yog tsis muaj lawv, muaj los ceev qaug zog thiab tshuab txais los ntawm kev tshaib kev nqhis, muaj yog nervousness thiab distraction. Nws yuav raug txo los yog nce, xav hloov koj qhov ceeb thawj. Lwm yam ntsiab ntawm lub neej pab txhawb nqa rau cais tsis zoo rau kev kho mob. Complex carbohydrates nkag mus rau hauv lub cev ua ke nrog cereals: mov ci, cereals, pasta, bran plaub ya ri.

Fiber, vitamins thiab minerals

Lawv yog cov tsim nyog rau ib txwm hauj lwm ntawm peb digestive ib ntsuj av. Lawv pab mus zom khoom noj los ntawm qhov tseem ceeb tshuaj. Pab ntxuav lub cev ntawm toxins thiab ntxiv dag zog lub cev, pab sib ntaus sib tua tiv thaiv ntau ailments, thiab txhawb zoo. Muaj vitamins, minerals thiab fiber nyob rau hauv cov nqaij nyoos, stewed zaub thiab txiv hmab txiv ntoo, berries thiab tshuaj ntsuab. Ntawm no yog peb yuav luv luv thiab familiarized nrog qhov tsim nyog cov as-ham. Txawm li cas los, tseem yuav tsum to taub lub hauv paus ntsiab lus ntawm nqus tau cov khoom noj. Los ntawm no yuav caws haum rau txhua cov khoom noj.

Khoom noj kom zoo. Ntawv qhia zaub mov rau ncaws pob

Active cov neeg uas saib xyuas lawv kev ntaus kis las lub cev zoo thiab luj, nws yog ib qho tseem ceeb rau muaj xws li nyob rau hauv cov khoom noj ntawm porridge, qe, protein shakes, zaub, txiv hmab txiv ntoo, pasta, mov thiab nqaij rau tsawg kawg (ib hnub ib zaug). Kwv yees li ntawm txhua txhua hnub ntawv qhia zaub mov rau ib tug neeg ncaws kab taub zoo li no:

• Noj tshais: qe, zaub thiab qhob cij.
• Noj su: ib tug protein co thiab txiv hmab txiv ntoo.
• Noj su: kua zaub, porridge nrog nqaij.
• Noj hmo: zaub nyias nrog nplej zom.

Tej zaub mov tseem yog tsim rau cov neeg laus. Tab sis rau cov neeg uas muaj tas li nyob rau sit-in, thiab ces lwm lub tsev mus rau kev thauj, menyuam TV nyob rau lub weekend no, qhov no noj cov zaub mov yog teeb meem.

Khoom noj kom zoo rau cov neeg uas muaj ib tug sedentary txoj kev ua neej

Yog hais tias nws tshwm sim hais tias koj tsiv mus nyob ib me ntsis, koj cia tau noj tsawg cereal, fawm thiab khob cij. Nco ntsoov - tsis txhob cais, tab sis mus rau txo tus naj npawb ntawm, piv txwv li, mus txog ib zaug ib hnub twg. Fast carbohydrates tsis txawm tham txog - yog ib priori tshem tawm. Tab sis taum, ntses, nqaij qaib, nqaij tau thiab yuav tsum tau noj 3 zaug ib hnub twg, nrog rau ib tug ntsuab nyias thiab txiv hmab txiv ntoo.

Khoom noj kom zoo. Noj cov zaub mov rau poob

Muaj yog ib txoj kev poob ceeb thawj sai sai, tsis muaj exhausting lub cev los ntawm kev yoo mov - mus zaum rau ntawm feem ntau protein cov khoom noj. Nws txawv ntawm yav dhau los sawv daws yuav nyob rau hauv uas cov nqaijrog, alternating nruab nrab nroj tsuag thiab tsiaj, peb muaj xws li nyob rau hauv txhua txais tos. Tab sis txoj carbohydrates cais zoo rau nws. Nws yog qhov tseeb nyob rau hauv lub hnub thaum ntxov, koj yeej tseem xav tias ib tug muaj zog kev txiav txim zoo ntawm kev tshaib kev nqhis, tab sis nws yog ceev receding. Cia li kom nyob rau hauv lub siab hais tias xws li ib tug khoom noj yuav tsis zaum rau ib tug ntev lub sij hawm vim hais tias ntawm nws sab los, los nyob rau hauv ib tug nyob deb lub sij hawm, yog tsis qoos taub. Peb tsuas paub hais tias lub siab ntsws tseem ceeb raug kev txom nyem tsis muaj mov ci thiab porridge: raum, siab, lub hlwb. Muab lub caij xws li ib tug khoom noj 8-12 lub lis piam.

Khoom noj kom zoo. Noj cov zaub mov noj qab nyob zoo tus neeg

Raws li cov saum toj no noj cov zaub mov yuav xaus hais tias ib tug dog dig tus neeg, ua rau qhov zoo tshaj plaws ntawm ib tug active lub neej, yuav yog lwm hwj chim nyob ntawm load, los yog npaj rau lawv tus kheej festive, ntses, nqaij, nqaij, mixed hnub nyob rau hauv raws li cov hnub ntawm lub lim tiam. Qhov loj tshaj plaws yog tias cov zaub mov nyob rau hauv koj noj cov zaub mov yog cov feem ntau ntau haiv neeg, thiab pom tus piv ntawm cov nqaijrog, cov nqaijrog thiab carbohydrates. Qhov no tsis txhais hais tias koj tsis muaj nyiaj yuav thim ntawm cov kev cai. Tej zaum nws yog tau mloog koj lub cev thiab cia koj tus kheej rau ib yam dab tsi "cua". Tsuas yog, ntawm chav kawm, tsis muaj fanaticism.