Yuav ua li cas mus ua noj rau pluas tshais?

Muaj ntau ntawm peb, kuv yuav mus ua hauj lwm nyob rau hauv thaum sawv ntxov, thiab ntawm lub sij hawm, ua lig, tsis nco qab txog kev noj tshais. Thaum zoo tshaj plaws, haus kas fes thiab noj mov ib tug nyuaj nrog hnyuv ntxwm. Tog twg los peb muaj dawb lub sij hawm, tab sis peb tsis paub dab tsi mus ua noj rau pluas tshais thiab nws thiaj li tawm tshaib plab.

Nws yuav tsum tau muab sau tseg tias thaum sawv ntxov tsis tau noj tshais ua rau ib tug tag nrho havzoov ntawm lub cev nyob rau hauv nruab nrab ntawm lub hnub ua hauj lwm. Qhov no tshwm sim vim hais tias glucose khoom siv yog depleted, thiab txij li thaum cov neeg tsis noj tshais mus rau replenish cov tib stocks yog tsis tawm ntawm tsis muaj dab tsi. Thiab ces ras nws qaug zog thiab blamed txhua yam rau beriberi. Yog, tsis muaj qhov no yog tsis yog ib tug tsis muaj peev xwm tus kab mob, cov phooj ywg, koj yuav tsum noj tshais nyob rau hauv thaum sawv ntxov, yog, thiab ib tug zoo thiab noj qab nyob zoo khoom noj khoom haus, thiab tsis fastfoods uas muaj teeb meem.

Yog li ntawd, peb yuav tham hnub no hais txog dab tsi rau noj rau pluas tshais yog cua thiab pab tau.

Muaj ntau nutritionists hais tias ib tug zoo meej tshais - ib tug cereal, mis nyuj, qe thiab txiv hmab txiv ntoo. Peb muab nws rhuav down.

Nplej yog ib qhov chaw ntawm lub zog, txij li thaum mas muaj carbohydrates thiab carbohydrate - qhov no yog, nyob rau hauv qhov tseeb, qab zib.

Mis nyuj haus, qe thiab mis nyuj cov khoom uas nplua nuj nyob rau hauv protein, calcium thiab minerals - lub hauv paus ntawm kev noj qab nyob cov pob txha, hniav thiab daim tawv nqaij.

Txiv hmab txiv ntoo - ib storehouse ntawm cov vitamins, minerals, micro thiab macro.

Raws li cov ntawm no lub tswvyim, ua ib tug zaub mov thiab kom paub tseeb tias mus ua noj rau pluas tshais, koj tau sai thiab cua nrog lub siab tshaj plaws kev pab kho mob.

1) Cereals. Ntawm cov hoob kawm, nws yog porridge. Cov pawg ntawm cov kev xaiv, ntawm no yog ib co ntawm lawv.

Oatmeal. Qhov tseeb tiag mas, oatmeal siav rau txog 20 feeb, tab sis nyob rau hauv thaum sawv ntxov muaj feem ntau tsis muaj sij hawm mus tos. Yog li ntawd, tuaj mus rau cov kev pab li. Nws twb tau sau nyob rau hauv 100 grams ntawm flakes, zom thiab ua noj uas muaj mis nyuj thaum lub sij hawm 5-8 feeb. Lub porridge yog npaj txhij. Teev xov tooj ntawm cereal yog txaus rau ob tug servings. Rau ib tug hloov, nws yog ua tau los npaj ib tug txiv hmab txiv ntoo los yog hmab txiv ntoo qhuav.

Thiab ib tug ntau tswv yim, tsis txhob yuav porridge vas nthiv zaub mov, lawv feem ntau tsis muaj dab tsi pab tau, thiab heap tag nrho cov xaiv ntawm flavors thiab dag fillers.

Buckwheat. Ib yam li ntawd, zom nyob rau hauv ib tug kasfes li rau kom tus txheej txheem thiab boil nyob rau hauv cov mis nyuj. Cov cereals muaj lub zoo tagnrho tshais rau koj thiab koj tsev neeg thiab yuav ua li cas rau accustom koj mus noj su.

2) Mis thiab qe. Mis nyuj haus, peb yuav tau txais tej yam porridge, tog twg los nyob hauv cov ntshiab daim ntawv los yog raws li ib tug omelet nrog lub qe. Nws yog qhov zoo tshaj plaws mus ua noj scrambled qe rau ib ob peb, kom tag nrho cov kev pab cuam ntawm lub qe yuav tsum khaws cia. Thiab kuj tsis nco qab txog lub Pa boiled qe, cheese thiab butter.

Cheese - heev noj khoom, nws muaj ib tug ntau ntawm cov protein, mis nyuj muaj roj thiab minerals.

Tsis txhob hnov qab txog cov mis nyuj cov dej qab zib xws li kefir thiab Bifilife. Cov khoom uas yog zoo dua los hloov lub kas fes los sis tshuaj yej. Txawm hais tias thaum sawv ntxov khob ntawm cov tshuaj yej ntsuab yog tseem zoo.

Tam sim no uas koj paub tias dab tsi mus ua noj rau pluas tshais tais diav yuav tsum ua los ntawm cov mis nyuj, khoom noj siv mis thiab cov qe.

3) Txiv hmab txiv ntoo. Muaj yog tsis muaj kev txwv rau lub tswv yim. Lub ntsiab cai - tsuas yog siv txiv hmab txiv ntoo thiab berries. Rau pluas tshais, zoo haus ib khob ntawm txiv hmab txiv ntoo kua txiv (Classic - txiv kab ntxwv kua txiv nyob rau hauv nws loj nyiaj ntawm vitamin C, nws yuav muab rau koj ib tug saib xyuas ntawm vivacity thiab mus rau hauv lub yav tsaus ntuj). Los yog cia li noj ib cov kua los yog ib tug txiv moj coos.

Nws yuav ua tau thiab txiv hmab txiv ntoo yoghurts. Zoo, yog koj noj koj tus kheej. Yog hais tias koj siv cov purchase yogurt - ua raws li cov muaj pes tsawg leeg, qhov no yogurt yog npaj tsuas yog los ntawm cov mis nyuj, ferment thiab zaub, tsis muaj stabilizers, flavors thiab fillers.

Qhov loj tshaj plaws yuav tsum nco ntsoov yog tias muaj teeb meem rau kev noj qab nyob sausages, kib thiab haus cov zaub mov, tshwj xeeb tshaj yog txij thaum nws yog tsis tsim nyog los noj zoo nyob rau hauv noj tshais.

Uas yog hais txog li no mas, zoo zaub mov noj (noj tshais, yam tsawg kawg), tom qab no qauv, koj yuav pom yuav ua li cas kev txhim kho koj kev noj qab nyob thiab outlook on lub neej hloov. Thiab tsis txhob hnov qab mus saib xyuas ntawm tag kis tus tshais rau yav tsaus ntuj raws li nyob rau hauv thaum sawv ntxov tsis muaj sij hawm los khiav mus rau lub khw rau mis nyuj los yog butter. Nyob twj ywm noj qab nyob zoo!