Thaum koj poob phaus, koj lub cev tiv taus. Thaum xub thawj koj tuaj yeem poob zoo nkauj ntau yam tsis muaj kev rau siab. Txawm li cas los xij, tom qab ib ntus poob phaus tuaj yeem qeeb lossis nres txhua. Kab lus no teev tsib yam uas yog vim li cas koj tsis poob phaus.
Koj tsis ua raws li koj noj
Kev paub txog yog qhov tseem ceeb heev yog tias koj sim poob ceeb thawj. Nws tsis txaus kom saib xyuas cov zaub mov noj, koj yuav tsum kho nws rau koj tus kheej. Coob tus neeg tsis txawm tias lawv xav tias lawv tau noj ntau npaum li cas - ntau lossis me me rau lawv qhov hnyav thiab cov leeg thiab cov leeg thiab rog. Kev tshawb fawb qhia tau tias kev soj ntsuam khoom noj muaj zog yuav pab kom yuag. Cov neeg uas coj cov khoom noj khoom haus lossis thaij duab cov khoom noj, poob phaus dua li cov neeg uas tsis ua. Ntawm no yog qee qhov peev txheej muaj txiaj ntsig:
Calorie xam xam - siv cov cuab yeej no los laij seb muaj pes tsawg calories yuav tsum tau noj ntau yam.
Calorie cov txee yog cov npe ntawm tsib lub vev xaib pub dawb thiab cov ntawv thov uas yuav pab tau koj taug qab kev noj cov calories thiab cov as-ham.
Noj ntau fiber ntau
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Koj tsis noj cov protein txaus
Protein yog qhov tseem ceeb tshaj plaws rau kev poob phaus. Tau ntau cov protein nrog cov ntsiab lus ntawm 25-30% ntawm cov hnub nyoog tuaj yeem ua kom koj noj ob peb puas tsawg calories ib hnub. Nws tseem tuaj yeem txo qis kev ntshaw rau cov khoom noj txom ncauj, raws li cov kws tshawb fawb. Qhov no yog ib nrab vim qhov kev txiav txim ntawm protein ntawm cov tshuaj hormones, tswj kom tsis txhob qab los, xws li GREJN thiab lwm tus.
Yog tias koj noj tshais, nco ntsoov siv cov protein. Kev tshawb fawb qhia tau tias cov uas muaj protein ntau txaus siab ua tshais tau ntev nyob tsis txaus siab. Kev nkag tau cov protein ntau kuj tseem pab tiv thaiv kom txhob muaj cov metabolism qeeb ntawm cov metabolism - ib qho kev phiv los ntawm kev poob phaus siab. Ntxiv rau, nws yuav pab tiv thaiv kom tsis txhob muaj lub cev rov qab.
Koj tsis noj ib daim noj
Cov zaub mov zoo yog qhov tseem ceeb npaum li qhov ntau. Siv cov zaub mov zoo tuaj yeem txhim kho koj txoj kev noj qab haus huv thiab pab kho kom qab noj qab. Cov khoom no feem ntau yog xa tawm tshaj li lawv cov analogues. Nco ntsoov tias ntau cov khoom lag luam cim tau cim ua "cov zaub mov zoo" yog tsis tau muaj txiaj ntsig. Yog tias ua tau, ua raws li ib-thooj cov khoom lag luam muaj ib qho khoom siv.
Koj tseem yog "haus" qab zib
Qab zib dej qab zib yog cov zaub mov muaj calorie tshaj plaws. Koj lub hlwb tsis them nyiaj rau cov calories muaj nyob hauv lawv, yuam koj muaj tsawg dua li lwm cov khoom lag luam. Qhov no siv tsis tsuas yog noj qab zib qab zib, xws li coca-kafsi, nws kuj muaj feem xyuam rau "dej qab zib", xws li cov vitamin, uas tseem muaj suab thaj. Txawm tias cov kua txiv tsis muaj txiaj ntsig zoo nyob rau hauv qhov no, thiab lawv yuav tsum tsis txhob siv rau hauv cov khoom loj. Ib khob yuav muaj tib cov piam thaj ua ob peb daim txiv ntoo.
Yuav tsum tau pw 7-9 teev ib hnub
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Koj pw tsaug zog tsis zoo
Npau suav zoo yog ib qho tseem ceeb tshaj plaws ntawm koj lub cev thiab lub hlwb noj qab haus huv, zoo li qhov hnyav. Cov kev tshawb fawb pom tias kev pw tsaug zog tsis zoo yog ib qho kev pheej hmoo ntau tshaj plaws rau kev rog. Cov neeg laus thiab cov menyuam yaus raug kev txom nyem los ntawm kev pw tsis muaj 55% thiab 89% kev pheej hmoo ntawm kev rog rog.