Yuav ua li cas yuav hais tau tus nqi noj haus ntawm cov khoom?

Hais txog xws li ib tug tshaj plaws li lub zaub mov muaj nqis ntawm cov zaub mov, peb hnov ntau heev. Nws yog tshwj xeeb tshaj yog ib qho tseem ceeb coj mus rau hauv tus account mus rau cov neeg uas tau txiav txim siab los zoo huv si li koj noj cov zaub mov, kom nws ua ntau pab tau thiab noj qab nyob zoo. Tab sis tsis yeej ib txwm, qhov no tus nqi yog piav kom raug, tej zaum raws li cov nqi noj haus ntawm cov khoom no uas muaj los ntawm nws cov caloric cov ntsiab lus. Yuav ua li cas puas cov tswvyim no, thiab yuav ua li cas los xaiv tus feem ntau pab tau cov khoom?

Tus nqi noj haus - nws ib tug set ntawm cov khoom muab uas yuav tsum tau mus ntsib cov physiological xav tau kev pab ntawm tus txiv neej. Cias muab, nyob rau hauv cov khoom muaj ib tug high zaub mov muaj nqis, muaj heev tsim nyog thiab pab tau tshuaj rau cov tib neeg, nws yog ib qho yooj yim mus zom, feem ntau muaj kev ruaj ntseg rau lub cev thiab nws cov caloric cov ntsiab lus yog piv rau nws cov usefulness.

Tam sim ntawd kuv yuav hais tias qhov tseeb tus nqi noj haus ntawm cov zaub mov yuav muab xam rau ib ntev lub sij hawm, thiab nws muaj xws li ib tug ntau ntawm cheebtsam uas yog nyuab rau ib tug yooj yim xam. Tab sis nyob rau hauv thiaj li yuav ua rau koj noj cov zaub mov ntau kuas, txaus yuav tau xav txog ib tug ob peb yam tseem ceeb. Lawv yog:

• Lub xub ntiag ntawm cov nqaijrog, nqaijrog thiab carbohydrates koj xav tau kom koj txhua hnub khoom noj.
• Tus nqi ntawm cov calories uas yog ib tug yuav tsum nqa mus rau hauv tus account cov neeg uas xav kom tsis txhob muaj ceeb thawj.
• Khoom glycemic Performance index (GI), uas qhia yuav ua li cas zoo nws yog absorbed los ntawm lub cev.

Kev cia siab nyob rau hauv kev npaj lawv cov zaub mov xws li cov nram qab no cov nuj nqis:

• Feem ntau cov neeg ib hnub twg yuav tsum haus 2000-3000 calorie ntau ntau, qhov twg ib tug me me daim duab - rau cov neeg uas muaj feem ntau relaxed txoj kev ua neej, thiab ntau - rau cov neeg uas ib ce muaj zog muaj zog txaus.
• Ib hnub tus neeg yuav tsum txhob haus txog 120 g protein, 500 g carbohydrates thiab 80 g rog.
• Qhov ntau dua qhov GI khoom, qhov ntau yuav tau hnyav los ntawm kev noj nws.

Thiab nws tsis yog tsim nyog los xam lawv tus kheej, dab tsi yog qhov tus nqi noj haus ntawm cov khoom - rooj no Performance index yuav pab tau kom sai sai nrhiav tau lawv txoj kev. Nws yog feem ntau yog teev cov khoom caloric nqi thiab cov nyiaj uas as-ham (cov nqaijrog, carbohydrates, cov rog, thiab lwm yam). Cov yav tas yog tej zaum qhia raws li ib tug feem pua ntawm cov hnub norm. GI qhia tsis qhov txhia chaw, raws li coj mus rau hauv tus account nyob rau hauv qhov kev npaj ntawm kev noj haus menus tau ua tsis yog li ntawd ntev dhau los. Tab sis nws yog heev tseem ceeb rau cov neeg uas saib lawv cov nuj nqis. Cov lus no, uas qhia rau hauv lub tus nqi noj haus ntawm tej yam khoom, tso cai rau koj los mus xaiv khoom uas hais tias yog tsim nyog rau koj, tshwj xeeb tshaj yog yog tias koj lo rau tej khoom noj.

Hauv qab no kuv yuav muab ib co yooj yim cov zaub mov raws li lawv tus nqi noj haus.

Nqaij nyuj - 171 kcal, protein 18 10 roj

Siav hnyuv ntxwm - 197 kcal, protein 12 15 rog, carbohydrates 1

Qe - 53 kcal, protein 12 12 rog, carbohydrates 0.5

Kefir - Ki-30, 69 calorie ntau ntau, 3 protein, rog 3.6, carbohydrates 3

Mis - Ki-32, 67 calorie ntau ntau, 3 protein, rog 3.7, carbohydrates 4.6

Buckwheat - Ki-50, 351 kcal, 12 protein, rog 2.5, carbohydrates 67

Txiv lws suav - rods 10, 24 kcal, protein 1, 0.3 rog, carbohydrates 3

Boiled qos yaj ywm - Ki-65, 76 kcal, protein - lossis muaj muaj roj 0.5, carbohydrates 15,8

Qos yaj ywm chips - rods 85, 540 kcal, protein 2, 37,9 rog, carbohydrates 49

Txiv kab ntxwv - rods 35, 37 kcal, protein 0.7 0.4 rog, carbohydrates 8

Cracker - Ki-80, 354 kcal, 11 protein, rog 13, 67 carbohydrates

Wafers tsis tau sau - rods 80, 548 kcal, protein 2.7 32 rog, carbohydrates 61,6

Cov no yog cov tshwj xeeb rooj nws yog tau mus nrhiav nyob rau hauv cov phau ntawv thiab nyob rau hauv Internet. Feem ntau, cov ntsiab ciaj ciam ntawm lub zaub mov muaj nqis thiab yog qhia rau hauv lub ntim ntawm cov khoom. Nyob rau hauv cov ntxhuav yuav kawm tau, thiab muaj cov vitamins thiab minerals, uas yog ib qho tseem ceeb rau yog nqus tau cov zaub mov ntawm cov me nyuam me, raws li zoo raws li rau cov neeg uas xav kom tau txais cov kev ntaub ntawv no yog tsis ua los ntawm tshwj xeeb vitamin complexes, thiab tej yam ntuj tso khoom.

Yuav ua li cas thiab yuav ua li cas peb noj muaj tej yam loj loj nyob rau hauv peb cov tsos thiab noj qab haus huv. Tej zaum, txhim kho lub neej zoo thiab kom tau ib tug txaus nyiam daim duab tej zaum yuav tsuas muab txog li ntawm cov khoom pov tseg nyob rau hauv lawv cov menus. Rog kev hloov rau nqaij menyuam nyuj thiab chips - qab rau siav qos yaj ywm. Feem ntau txawm qhov no yog txaus poob phaus.