Healthy noj cov zaub mov: Noj cov zaub mov ntawv qhia zaub mov. Khoom noj kom zoo rau poob: cov zaub mov rau txhua hnub

Niaj hnub no txhua leej txhua tus daim di ncauj noj qab nyob zoo cov khoom noj. Ntawv qhia zaub mov rau poob yog ib qho yooj yim los mus ua kom koj tus kheej, yog tias koj paub tej ntsiab cai ntawm peb lub cev.

Muaj ib co tseeb peb yuav hais tias lub neej nyob rau lub ntiaj teb yog kev txhim kho nyob rau hauv qhov zoo nam. Yog li ntawd, yog tias ib puas xyoo dhau los, feem ntau ntawm lub ntiaj teb no raug kev txom nyem los ntawm malnutrition, hnub no yog hais txog tib piv ntawm kev txom nyem los ntawm rog. Cov kev loj hlob ntawm kev lag luam twb ntsib ib shortage ntawm cov khoom noj khoom haus, tsim ib tug ntau ntawm cov khoom cua cov zaub mov.

Muaj khoom noj khoom haus thiab noj qab haus huv

Tu siab, tus xov tooj yog tsis nco ntsoov mus ncaj proportional mus rau qhov zoo. Noj muaj nqaij thiab khoom noj siv mis, hmoov thiab qab zib tus neeg sai sai poob qhov ntuj lawm. Tu siab, cov khoom muaj txoj, sib xyaw nrog lub tswvyim ntawm "noj qab nyob zoo noj".

Ntawv qhia zaub mov rau poob phaus, tsis muaj teeb meem uas yog, yuav tsis muaj cov khoom uas yog muaj nyob rau hauv lub noj pob tawb ntawm feem ntau ntawm peb. Tsuas yog cov neeg uas koom nyob rau hauv cov kev ua si los yog them sai sai rau lawv cov tsos, paub yuav ua li cas noj kom tau ruaj ceeb thawj. Tus so ntawm lub chais thiab yog ua los ntawm lawv tus kheej advertising mob siab rau "junk fuda" nyob rau hauv daim ntawv ntawm tej daim, khoom qab zib, dej qab zib thiab delicacies ntawm McDonald.

Yuav ua li cas noj kom?

Tsis xav yuav ib tug ntse heev kom to taub li cas ib tug "zoo" thiab dab tsi yog "phem". Yog hais tias nyob rau hauv tsis ntseeg, tig koj cov xim rau lub hauv paus pib, rau lub ntuj kawg ntawm cov txheej xwm. Niaj hnub nimno cov neeg yog lig tsis meej pem txog dab tsi yog ib tug noj qab nyob zoo cov khoom noj.

Ntawv qhia zaub mov noj cov zaub mov yuav muab suav hais tias ib qho piv txwv ntawm yuav ua li cas noj. Yog hais tias peb cia li tau noj txhua txhua hnub ib yam dab tsi uas yog nyob ze rau peb lub cev, yuav muaj tsis muaj teeb meem nrog kev rog. Tab sis peb tsis hnov cov suab lus ntawm cov xwm, tab sis mloog advertising. Nyob rau hauv tas li ntawd, peb tau poob lub saj rau tej yam yooj yim cov zaub mov, no mas, cov mov tsis muaj glutamate sodium thiab pob kws phoov.

Yuav ua li cas yuav noj ib tug txiv neej yog hais tias nws nyob rau hauv qhov thiab yog hais tias nws twb tsis muaj lub sij hawm mus xyuas lub khw? Nws yog xws li ib tug noj haus thiab yuav raug tshaj.

Peb nyias muaj nyias qhov tseeb los ntawm cov npluag

Tej rooj yuav qhia koj cov khoom calorie cov ntsiab lus ntawm ib tug hom khoom noj khoom haus, tab sis qhov no yog tsis yog ib tug txiav txim tau nyob rau hauv qhov kev npaj ntawm kev noj qab nyob cov khoom noj system. Yog, calorie suav ua kev nkag siab rau cov neeg uas xav kom poob phaus, tiam sis ntau npaum li cas yog tus piv ntawm cov as-ham. Tsis muaj teeb meem koj xav nyob rau hauv kev noj haus rau poob rau cov poj niam los yog rau cov txiv neej, nco ntsoov tias tag nrho cov khoom noj khoom haus, thiaj tau speak, yog ua los ntawm cov nqaijrog, nqaijrog thiab carbohydrates. Tau tag nrho cov peb hom yog ib tug yuavtsum tau kawm uantej rau lub neej zoo, tab sis ua haujlwm rau ib yam ntawm cov as-ham tau nyob rau hauv cov teeb meem thiab ib co ntawm lub cev muaj roj.

Rau ntau tus neeg, ib tug loj ib feem ntawm cov khoom noj muaj rog thiab carbohydrates. Tag nrho cov khoom qab zib, vas nthiv zaub mov, pizza, thiab qos yaj ywm chips yog ib qho piv txwv ntawm xws li ib tug kev sib raug zoo, uas yog heev teeb meem. Nyob rau hauv tas li ntawd, raws li peb hais tias saum toj no, tau txais ntau cov as-ham dua koj xav tau, kuj yog ib tug txawv. Raws li kev xyaum qhia tau hais tias, cov ua haujlwm nyob rau hauv cov khoom noj ntawm niaj hnub tib neeg tshwm sim nyob rau hauv cov kev taw qhia ntawm carbohydrates.

Yuav ua li cas yog tias cov as-ham

Tag nrho cov as-ham yog ib qho tseem ceeb rau lub neej ntawm tus kab mob. Txawm li cas los nab tus xeeb ntxwv faib zog ntawm lawv raws li nram no: protein (protein) yog lub tsev ntaub ntawm lub hlwb, lub luag hauj lwm thiab fermentation, lub sibhawm kuj yog cov building blocks thiab yog tsim nyog rau kev noj qab nyob cov plaub hau thiab rau tes. Carbohydrates muab peb lub zog. Khoom Rooj muab lub sij hawm los mus paub ntau npaum li cas ntawm ib tug macronutrient muaj nyob rau hauv ib tug muab khoom daim ntawv. Muaj ib tug kwv yees li noj cov nqi.

Yog li, lub protein koj yuav tsum noj 1 mus rau 2 grams ib kilogram ntawm koj qhuav ceeb thawj (piv txwv li nrog tsis muaj rog), roj yuav tsum nyob nruab nrab ntawm 0.5 thiab 1 gram thiab txog 25-40 grams ntawm carbs peb xav tau. Hais tias yog, piav txog ib tug noj qab nyob zoo noj cov zaub mov, slimming ntawv qhia zaub mov, lub tshuaj mis thiab muaj lub meej nqi ntawm lub cev txoj kev noj haus kev xav tau.

Yuav ua li cas mus noj kom poob ceeb thawj

Peb hais txog nrog cov nuj nqis tam sim no tham ntau hais txog dab tsi tais diav yuav tsum tau ntaus nqi mus rau lub tswvyim ntawm "noj qab nyob zoo noj cov zaub mov khoom noj khoom haus." Cov zaub mov txawv yog tsis heev nyuab, tsuas yog koj tsis tau mus yuav kim khoom. Hais tias yog, dab tsi zoo ntawm cov khoom yuav tsum muab tso rau hauv lub hauv paus ntawm kev noj haus - qe, nqaij ntshiv thiab nqaij qaib, tag nrho cov hom ntawm ntses, zaub thiab txiv hmab txiv ntoo.

Ntses nyob rau hauv ib tug Walnut ua kiav txhab

Koj yuav tsum tau ntses tej yam tsi ntawm 300-400 grams, ½ khob ntoo thuv ceev, 1 qe, 1 tablespoon hmoov, ntsev. Ntxuav cov ntses los ntawm cov pob txha thiab tej tawv nqaij, poob rau hauv paneer (a sib tov ntawm hmoov thiab qe). Chop lub ceev siv ib tug dov pin. Ntses ywg dej nrog ceev thiab Fry nyob rau ob sab nyob rau hauv ib pab yias.

Ib tug sab zaub mov ntawm cov zaub

Koj yuav tsum tau 300 grams ntawm zaub cob pob, 150 grams ntawm zaub paj, 1 lws suav, 1 zaub ntug hauv paus. Carrots thiab txiv lws suav yuav tsum tau txiav rau hauv cubes, cabbage lauj mus rau hauv florets. Sov lub lauj kaub, ncuav lub roj. Ua noj txog 5 feeb, lub carrots, tom qab ntxiv lws suav thiab qhwv. Simmer zaub rau txog 15 feeb nyob rau hauv lub hau kaw tshaj medium tshav kub.

nqaij souffle

Nws yuav tsum tau: muaj roj tsawg av nyuj (350 g), 2 qe dawb, txuj lom. Chilled cov nqaijrog nplawg thaum muaj kev kub ceev tov khoom nrog ntsev, coj lawv mus rau ib tug tuab npaus. Sau lub ua npuas ncauj nyob rau hauv lub txuj lom, ces muab qhov hnyav nyob rau hauv lub silicone pwm thiab ci nyob rau hauv lub qhov cub rau peb caug-tsib feeb.

Cheese savory cheesecakes

Muaj roj tsawg tsev cheese, lub protein 3, 1 nkaub qe, fennel, ntsev. Txuas cov khoom xyaw nrog ib tug tov. Grease lub lauj kaub nyob ib me ntsis butter thiab ib tug diav configure cheesecakes. Ci lawv obzharivaya peb feeb rau txhua sab.

Cov tshuaj nplaum kua zaub

Zaub cob pob (250 grams), qos yaj ywm (tuber 1), carrots (1 x), ntsev. Ntxuav thiab peeled zaub muab mov rau lawv noj. Kaum tsib feeb tom qab cov dej boils, tshem tawm cov zaub ntawm saucepan, hauv tub yees. Chop zaub rau hauv ib puree nrog ib rab, muab cov zaub Tshuag.

Paab nyob rau hauv ib tug lub limtiam

Yuav ua li cas yuav tsum tau cov khoom noj rau ib lub lim tiam rau poob? Koj siv tau cov zaub mov txawv muab saum toj no.

Tej tais diav yog cua thiab pab tau, raws li tau zoo raws li muaj ib tug zoo zog tus nqi. Rau pluas tshais, koj yuav noj ib tug omelet, kib qe los yog lwm tus coj ib feem ntawm tsev cheese. Koj yuav ua tau tus thawj thiab lub thib ob rau noj su. Noj hmo - nqaij los yog ntses tsis muaj garnish, cheese ncuav, ntsuab nyias. Tsis txhob hnov qab mus noj khoom txom ncauj thaum muaj mov noj. Qhov no tej zaum yuav yog ib tug txiv hmab txiv ntoo (apples muab nyiam thiab citrus), ib feem ntawm cheese los yog lub qe.

Caloric cov ntsiab lus lub rooj - ib yam dab tsi pab tau heev, tab sis koj tsis tas yuav xam muaj calorie ntau ntau, yog tias koj noj nyob rau hauv lub saum toj no cov tswvyim. Qhov ceeb thawj yuav mus tusyees, 1-1.5 kg ib lub lim tiam. Ntseeg kuv, qhov no yog qhov pom muaj roj poob, dab tsi saum toj no no daim duab - dej thiab mob.

Meanwhile, Yog hais tias koj yog ib tug mathematician lub siab, thiab koj yuav xam tag nrho cov kalorazh ib hnub twg. Yog hais tias koj siv tsis muaj ntau tshaj li 1500-2000 calories, ces tus txheej txheem ntawm poob phaus ntxiv yuav mus ntseeg nkaws. Tab sis tsis txhob siv sij hawm koj nyiam cov poj niam kav nyob rau hauv 1000 calories - nws tsis yog noj qab nyob zoo, lub cev tam sim ntawd "xav tias" lub incorrectness nyob rau hauv koj noj tus cwj pwm, thiab yog li ntawd es tsis txhob muaj roj koj yuav poob precious nqaij.

Lwm pab hwj chim tswvyim

Yog hais tias koj xav nyob rau hauv dieting, ces muaj tseeb koj twb tau hnov txog lub cais noj mov. Ua li cas nws txhais li cas?

Xws li ib tug tswvyim yog ib yam ntawm cov "crushes" zaub mov as muaj pes tsawg leeg - cov nqaijrog, nqaijrog thiab carbohydrates. Yog hais tias koj ua raws li no noj cov zaub mov, koj yuav tsis tau ib lub rooj ntawm caloric cov ntsiab lus. Koj muaj peev xwm noj nrog cov nqaijrog thiab nqaijrog, cov nqaijrog thiab carbohydrates, los yog carbs ib leeg.

Piv txwv li, nqaij qaib nyias + yog ib tug ua ke ntawm cov protein thiab carbohydrate. Steak - nqaij yog muaj roj ntxiv protein. Kua zaub nrog nqaij thiab zaub - ib tug ua ke ntawm cov protein thiab carbohydrates. Kua, txiv kab ntxwv - nws yog pab tau carbohydrates.

Qhov no puas tswvyim ua hauj lwm?

Nws yuav pab kom poob ceeb thawj phua noj mov? Xyuas thiab cov kev tshwm sim qhia tias, yog, tab sis tsuas yog tias koj muab tau lub phem carbohydrates. Muaj coob tus neeg xav hais tias yog hais tias lawv noj carbohydrates nyob ib leeg, ces "nws yuav zoo fortune" thiab haus chocolate, pies, ncuav. Nyob rau hauv qhov tseeb, carbohydrates yog phem, "taug kev ib tug khub." Ncuav mog qab zib los yog tej Confection yog ua luaj dejnum rau shape lub ntoos sib xyaw carbohydrate uas muaj muaj roj. Nco ntsoov hais tias phua noj mov tsis hais ib tug txais ntawm cov khoom qab zib cia li sib nrug los ntawm lub ntsiab khoom noj khoom haus! Koj yuav tsum mus kiag li muab lawv li, yog tias koj siab ntev-lub sij hawm tshwm sim.