Khoom noj khoom haus rau cev xeeb tub cov poj niam: thiab muaj ib tug txwv no?

Sawv daws yeej paub hais tias cov zaub mov rau cov pojniam xeebtub yog ntawm kev tseem ceeb xwb tsis rau tus me nyuam txoj kev noj qab haus huv, tab sis kuj rau cov poj niam.

Qhov tseeb hais tias tus poj niam lub cev yog tsim nyob rau hauv xws li ib txoj hais tias nws yog muaj peev xwm mus muab lub fetus nrog txhua tus tsim nyog cov as-ham los ntawm nws tus kheej reserves. Yog li, ib tug poj niam muaj peev xwm muab txhua yam, tab sis, ces poob ib co tseem ceeb heev hais txog lawv tus kheej noj qab haus huv.

Yuav kom tsi tshwm sim, kev noj haus ntawm cev xeeb tub cov poj niam - qhov no yog ib qhov teeb meem uas yuav tsum tau muab sai sai. Feem ntau, nws puag yog tias tus poj niam lub cev rau ib hnub yuav tsum tau txais txog 120 g ntawm cov nqaijrog (uas hais txog 70 grams yuav tsum los ntawm cov tsiaj keeb kwm, lawv muaj nyob rau hauv cov mis nyuj, cheese, kefir, yogurt, qaub mis nyuj, qe, ntses thiab nqaij ).

Raws li rau roj, cov khoom noj khoom haus rau cev xeeb tub cov poj niam yuav tsum muaj txog 100 g ntawm cov ntsiab, thiab 20 g ntawm no yuav tsum tau yuav cog keeb kwm. yuav tsum tsis txhob ntau tshaj qhov txhia qhov, vim hais tias koj muaj peev xwm khwv tau rog, uas tom qab yug tus me nyuam yuav yuav nyuab heev uas yuav tau tshem ntawm.

Tsis txhob hnov qab tias carbohydrates - qhov no yog qhov peb ib feem ntawm cov khoom noj ntawm ib tug poj niam yuav ib tug me nyuam. Lawv tus xov tooj yuav tsum tsis txhob yuav ntau dua 350 - 400 g tauj ib hnub nyob rau hauv thawj ib nrab ntawm cev xeeb tub thiab tsis ntau tshaj 300 g - nyob rau hauv lub thib ob. Yuav kom txo tau lawv tus xov tooj, yuav tsum tsis txhob siv ntawm hmoov khoom, qab zib, thiab tus nqi ntawm cov protein cov khoom noj me ntsis boost.

Nco ntsoov hais tias cov khoom noj rau cev xeeb tub cov poj niam, nyob rau hauv tib txoj kev raws li rau niam, yuav tsum tau varied thiab muaj xws li steamed, hau thiab ci tais diav. Tsis tas li ntawd tsis txhob hnov qab txog kev siv ntawm cov vitamins thiab minerals, lub complex uas yog qhia tshwj xeeb uas tsim los rau cov sij hawm.

Yog li ntawd, cov khoom noj ntawm cev xeeb tub cov poj niam yuav tsum tsis txhob muaj xws li:

1. Ncuav pastries, cov ncuav mov, qhob noom xim kasfes thiab qab zib.
2. Milkshakes, ice cream thiab condensed mis nyuj.
3. Khoom noj siv mis thiab cheese, muaj ib tug feem pua ntawm cov rog.
4. Broths thiab cov kua ntsw.
5. Ntse, qab ntsev thiab smoked khoom.
6. Fatty nqaij thiab cov khoom los ntawm lawv.
7. Fried tais diav.
8. Haus dej haus cawv, kas fes, cocoa, muaj zog tshuaj yej , thiab ua kom zoo zoo qab zib.

Healthy zaub mov rau cev xeeb tub cov poj niam yuav tsum kuas yog li tias tus poj niam tsis nrhiav ib tug loj tus naj npawb ntawm ntxiv kilos. Qhov no yuav ua tau ib qho teeb meem thaum lub sij hawm tus me nyuam thiab tom qab. Ua ntej ntawm tag nrho cov, koj yuav tsum ua raws li ib ob peb yam yooj yim cov kev cai:

1. Nco ntsoov hais tias koj yuav tsum noj nyob rau hauv moderation. Koj yuav tsum tsis txhob overfill koj lub plab vim hais tias koj muaj ib tug zuj zus pw khwb rwg. Cov kab lus "noj mov rau ob tug" los ntawm yuam kev: koj yuav tsum mus deb ntawm lub rooj nrog ib tug me ntsis kev xav ntawm kev tshaib kev nqhis.
2. Khoom noj khoom haus rau cev xeeb tub cov poj niam yuav tsum tshiab, zoo siab thiab ntau yam. Nco ntsoov hais tias txawm yog tias koj ntaus lub rooj, laden nrog ib tug loj tus naj npawb ntawm "goodies", nws yog tsis tsim nyog mus sim txhua txhua lub tais, nws yog phem rau koj noj qab haus huv thiab koj daim duab.
3. Nco ntsoov hais tias cov zaub, txiv hmab txiv ntoo thiab berries koj yuav noj ntau npaum li raws li koj nyiam. Nyob rau hauv kev txiav txim rau lub cev ntawm ib tug cev xeeb tub poj niam yog kom txaus cov vitamins thiab minerals nws xav tau kev pab nyob rau hauv ib tug txhua txhua hnub muaj tshiab tshuaj ntsuab, txiv hmab txiv ntoo thiab zaub, ntawm chav kawm, zoo zoo.
4. Nco ntsoov hais tias peb lub cev yog tau zom thiab nqus kom ntau li ntau tau teb chaws tais diav, vim hais tias nyob rau hauv koj noj cov zaub mov, yuav tsum muaj ib tug yooj yim feem ntau.
5. Tsis txhob noj nyob rau hauv lub yav sawv ntxov thiab ob teev ua ntej yuav mus pw. Nws tseem ceeb heev los mus ua txhaum ntawm cov zaub mov yog nyob rau ntawm tsawg kawg yog 4 teev. Koj yuav tsum tsis txhob hla pluas tshais thiab pluas su.
6. Ua ntej koj yuav ib yam khoom, nyeem daim ntawv lo kom zoo zoo. Koj yuav tsum xav nyob rau hauv cov khoom. Heev feem ntau cov inscription "noj cov zaub mov" thiab "muaj roj-dawb" yog tsis muaj dab tsi ntau tshaj li ib tug tshaj tawm khiav tawm. Vim hais tias ntawm cov kev tsim tau, lawv yuav tsis ua li cas, es, heev naoboro: mob yuav pab tau ntau.