Healthy Eating: Peb zom uas twb muaj lawm stereotypes

Carbohydrates. Txo qhov tsawg ntawm cov carbohydrates yuav ua tau luv luv-sij hawm ntev los ua rau lub cev adjusts los txo lawv khw. Noj yuav muaj mob loj tsawv tau ntawm carbohydrates, uas tsis ua rau koj qhov hnyav nce. Lub cev siv carbohydrates zog, thiab ib tug ntxiv yuav txo tau nyob rau hauv kev noj yuav ua tau rau kev nyuaj siab.

Nws yog tsim nyog los haus dej haus ob litres ntawm cov dej ib hnub twg? Dej tawm ntawm lub cev los ntawm cov ua tsis taus pa, tawm hws, zais zis thiab cov hnyuv, tab sis nws tsis txhais hais tias koj yuav tsum tau haus dej haus kom ntau li ntau dej. Nws yog ib qhov nyuaj rau xam lub caij nyoog nqi ntawm cov dej uas ntws txhua txhua hnub los ntawm cov zaub mov thiab haus dej, tab sis yog tias koj cov zis yog lub teeb daj nyob rau hauv cov xim, qhov no yog ib txwm. Txawm li cas los, yog hais tias nws yog xim nyob rau hauv qhov tsaus ntuj nti daj, ces koj yuav tau haus dej ntau.

Tag nrho cov grain khoom noj. Nyeem cov khoom daim ntawv lo rau cov ntsiab lus kom paub tseeb tias lawv yog lawm. Noj txhais tau tias noj mov ntawm 80 grams ntawm whole grains ib hnub twg - nws yuav txo tau txoj kev pheej hmoo ntawm cov hlab plawv tus kab mob, mob ntshav qab zib thiab mob stroke.

Qe kom cholesterol nyob rau hauv cov ntshav? Qhov no tswvyim hais ua dabneeg tau yug los ua tsaug rau lub fact tias cov nkaub qe yog cov roj uas txhaws taus noj. Txawm li cas los, cov roj uas txhaws tsis muaj ntau hem cov kev kho mob ntawm ib tug loj tsawv tau ntawm qe. Kev tshawb fawb qhia tau hais tias noj ib tug lub qe ib hnub twg yuav tsa cholesterol, tab sis qe yog ib qhov chaw uas muaj ntau cov as-ham.

Tej dej caw yog muaj teeb meem? Cawv yog tus yuam sij. Nws yog ntseeg hais tias ib khob caw los yog ob tug tsom iav ntawm npias - ib tug tsim nyog tus nqi, uas yog tsis muaj teeb meem rau lub noj qab haus huv ntawm cov neeg laus. Haus dej cawv yog ib tug anticoagulant uas txwv tsis pub cov ntshav txhaws, thiab caw liab muaj antioxidants, li ntawd, noj nqos tau cov me me ntawm dej cawv yuav muaj ib tug zoo ntxim.

Vitamins yog qhov tseem ceeb rau tag nrho cov? Yog hais tias koj noj ib tug ntau yam ntawm txiv hmab txiv ntoo, zaub thiab tseem grain, thiab moderate cov nqi ntawm cov uas tsis muaj khoom noj muaj roj khoom, cov nqaijrog, thiab txoj cai npaum li cas ntawm calorie ntau ntau, ces koj muaj ib tug noj qab nyob zoo noj cov zaub mov, thiab koj yuav tsis tau cov tshuaj ntawm cov vitamins. Cov neeg uas tsis ua raws li cov kev cai, koj tej zaum yuav tau siv sij hawm ib tug multivitamin. Lawv yog cov tsim nyog rau cev xeeb tub cov poj niam thiab cov neeg uas noj mov kev ntshawv siab.

Yuav kom lawv muaj nqaij, koj yuav tsum noj ntau protein? Txawm tias muaj tej nqe lus los ntawm tuam txhab uas muag rau zus tau tej cov protein tshuaj yog tias koj tsis ua li khiav weightlifting ce, protein tshuaj uas koj tsis xav tau rau mob loj. Khoom noj kom zoo nrog workouts yuav pab ua rau kom cov nqaij leeg. Additives muaj peev xwm tsim teeb meem, txij thaum lub ntxiv zog ntawm lub cev rau ntau heev protein zaum yuav cuam tshuam.

Fiber tsim teeb meem rau cov neeg uas muaj ib tug rhiab digestive ib ntsuj av tau? Muaj ob hom fiber: soluble thiab insoluble. Soluble tsis tsim teeb meem vim hais tias cov no yog yooj yim digested nyob rau hauv lub cev thiab tiv thaiv cem quav nyob rau hauv cov neeg uas muaj mob plab cov teeb meem. Soluble fiber nyob rau hauv taum.

Poob lawm lub zog tsim nyog los ua ib pluag mov tam sim ntawd? Tom qab loading lub ncaws pob yuav tsum noj carbohydrates rau glucose rov qab los ntawm stocks thiab ib co protein txhim khu rov qab nyhuv. Zoo, muaj ib tug dej haus nrog carbohydrates, xws li kub chocolate nrog mis mis nyuj. Cov nqaijrog pab lawv muaj nqaij loj thiab yog li ntawd muaj lawv tam sim ntawd tom qab kev kawm yog tsis tsim nyog.

Mob ntshav qab zib ntawm lub thib ob hom yuav tiv thaiv tau yog tias koj noj cov khoom noj uas muaj tsawg tsawg nyob rau hauv qab zib? Mob ntshav qab zib yog tsis tshwm sim los ntawm kev noj loj nyiaj ntawm qab zib. Tus kab mob no yog cov kev tshwm sim ntawm lub cev kuj mus insulin. Cov khoom noj uas muaj nyob rau hauv qab zib yuav ua rau kom cov ntshav qab zib ntau ntau, tab sis nws yuav ua tau tsuas yog ib tug hais ntawm lub xub ntiag ntawm cov ntshav qab zib, tsis ua kom muaj qhov teeb meem. Noj yuav tsis muaj peev xwm kho tau tus kab mob no.