Balanced noj cov zaub mov: yuav ua li cas muab rau lawv tus kheej thiab lawv tsev neeg ib tug tag nrho noj cov zaub mov

Thaum nyob rau hauv peb lub neej muaj kev noj qab nyob teeb meem txuam nrog rau cov neeg pluag noj cov zaub mov, thaum lub cev yog depleted, thiab lub dag lub zog yog tsis txaus ua txhua hnub hauj lwm thaum muaj cov me nyuam, hais tias peb yuav tsum saib xyuas, thaum peb thaum kawg pib xav txog lawv kev noj haus, kev nkag siab lub luag hauj lwm ua si los ntawm kuas kev noj haus nyob rau hauv peb lub neej. Peb to taub li cas tseem ceeb rau lub zog ntawm lub neej, kev noj qab nyob vitamins thiab lwm yam tsim nyog cov ntaub ntawv.

Ib tug xuas - yog ib tug ua kom tiav noj haus rau ib lub lim tiam, muaj raws ntawm tag nrho cov zoo-paub thiab ntev-txwv kom muab zais hom ntawm cov khoom: cereals, hmoov, zaub, txiv hmab txiv ntoo, berries, nqaij, nqaij ntses, qe, legumes, khoom noj siv mis, zaub roj. Thiab tsis txhob hnov qab txog greenery, nws muaj ib tug ntau ntawm cov vitamins. Qee yam ntawm cov khoom txhawb kev kawm lub cev protein, cov lwm yam - lub sibhawm, thiab lwm leej lwm tus - carbohydrates, thiab ib tug thib plaub mov cov zaub mov thiab yog ib qhov chaw ntawm cov vitamins. Rau tag nrho cov ntawm cov as-ham yuav tsum muaj ib qhov nqi koj tshuav (chaw pib lub npe) hnub 1 unit los yog 13% los yog 60 g. cov nqaijrog (nqaij, nqaij ntses, khoom noj siv mis khoom, qe, legumes, cov noob), 1 chav tsev los yog ib tug 33% roj (zaub roj) thiab 4.5 carbohydrates (cov hmoov txhuv nplej nyob rau hauv qos yaj ywm; fiber nyob rau hauv legumes, berries, ceev, bran, beet pectins, apples, plums, glycogen nyob rau hauv cov ntses, daim siab, cov nqaij, raws li zoo raws li fructose, lactose, sucrose).

Qhov twg puas lub qhaj ntawv ntawm cov kev tsim nyog hais nyob rau hauv cov khoom noj?

Koj muaj peev xwm hem rau infinity: vitamin tsis muaj peev xwm, leeg tsis muaj zog, tsis muaj kev loj hlob, plawv muaj teeb meem, digestive mob zog, txoj kev loj hlob ntawm cov kab mob loj heev thiab tuag taus. Tsis muaj kom kev noj haus ntawm hlwb ntawm lub paj hlwb (glucose) yuav ua tau rau mob thiab tsis kaj siab txim.

Yuav ua li cas to taub, yog dab tsi yog tsis nyob rau hauv kev noj haus?

Lub ntsiab ntsiab cai uas yuav tsum coj lub observance ntawm cov khoom noj kom - thiab mloog cov kev xav tau ntawm tus kab mob. Txhua lub sij hawm koj xav tau "ib yam dab tsi xws" ua kom to taub nws yog dab tsi. Yog li ntawd, lub cev xa ib lub teeb liab mus rau lub hlwb uas yog tsis nyob rau hauv kev noj haus, dab tsi koj tsis nco qab. Tej zaum koj xav tau ib tug qab yogurt los yog tsev cheese, los yog ceev zom, thiab yuav pab tau txiv duaj, txiv ntoo qab zib los yog zoo kua txiv - ib tug khiav mus rau lub khw!

noj cov zaub mov

A kuas noj haus yuav tsum tsis tu ncua thiab muaj mob pesnrab, rog leej twg tsis tau tsis profit. Noj cov khoom uas tsawg, tiam sis ntau zaus: noj tshais, noj su, los yog raws li nws yog hu ua noj su, noj hmo, yav tav su cov tshuaj yej thiab noj hmo. Noj tshais yuav tsum 25% ntawm cov khoom noj, noj su - 15% nyob rau hauv thiaj li yuav kom cov kev ua, kev kawm ntawv, noj hmo - tag nrho cov 40%, nruab nrab-thaum sawv ntxov khoom txom ncauj tsawg - 5%, thiab noj hmo tsis yuav thauj mus ua ntej yuav mus pw (ib teev thiab ib nrab) - 15%. Nco ntsoov hais tias lub cev xav tau kev pab txog 20 feeb mus rau "nkag siab" hais tias nws yog tag nrho. Noj cov khoom uas nyob thiab tsis vice versa.

Tsim ntawv qhia zaub mov

Ib tug ntawm cov spheres ntawm lub neej, uas yog tseem ceeb heev rau txoj kev npaj yuav ua li cas nyob rau hauv cov teeb meem ntawm tsev neeg lub neej los yog ib tug xuas. Ntawv qhia zaub mov rau cov lim tiam yuav tsum sau npe ntawm nws tus kheej, noj mus ua nyiaj tag nrho cov hom ntawm cov khoom rau ib tug tag nrho cov khoom noj. Nws tseem ceeb heev yuav tau ua rau cov me nyuam, vim hais tias lawv tseem tab tom hlob tuaj, kev kawm tseem ceeb lub neej hauv paus ntsiab lus, yog ib tus uas yuav tsum tau - noj kev saib xyuas ntawm koj tus mob. Tsis hais qhov tseem ceeb ntawm cov khoom noj kom txoj kev loj hlob thiab kev loj hlob ntawm cov tub ntxhais kab mob.

Piv txwv li, noj tshais yuav tau txais kev pab khoom noj, yogurt, cereal biscuits, cereal, scrambled qe. Thaum lub sij hawm hnub, khoom noj txom ncauj ceev, txiv hmab txiv ntoo, berries. Thaum lunchtime kua zaub, ib tug nqaij phaj. Ua ntej koj yuav noj mov thiab noj cov zaub xam lav. Thaum noj hmo porridge, pancakes thiab lwm yam hmoov khoom, tejzaum nws nrog nqaij, zaub nyoos.

Tsis txhob hnov qab mus soj ntsuam cov hnub kev faib ua feem.

ib qho tseem ceeb complement

Kuj ntev los no, zaum tau sab ib yam khoom uas yog tsis ua nyob rau hauv lub cev thiab yuav tsis zoo digested cov, qhov no yog tsim nyog los pab lub cev. Peb yuav tsum tau, ua ntej ntawm tag nrho cov, nyob rau hauv lub ntxiv txais tos ntawm cov vitamins, vim hais tias cov kua lug muag nyob rau hauv peb khw muag khoom noj, thiab nyob rau hauv zaub artificially zus rau lub feem ntau feem, ib tug me me npaum li cas ntawm cov vitamins. Yam muaj tseeb ntawm cov zaub mov, amino acids thiab polyunsaturated fatty acids. Pab kom txawm peem rau tus tsis muaj tshuaj, tsis muaj uas nws yuav tsis yog ib tug xuas, pab zoo ua vitamin-mineral ceg.

Xaiv ib lub tais rau tshais, noj su los yog noj hmo, nco ntsoov qhov tseem ceeb tshuaj rau lub cev: glucose rau lub hlwb lub hwj chim, pectin tshem tej khoom phem tawm ntawm lub cev ntawm cov vitamins rau ib tug muaj zog tiv thaiv kab mob, cell tsuaj, thiab thiaj li nyob rau ... Qhov ntawd yog ib tug xuas.