Tam sim ntawd ua ib qho kev tshwj tseg, cov khoom noj uas tsis muaj ib yam dab tsi ua rau kev noj haus. Lub tom kawg cuam qhov kev zam (ntau zaus tshaj li ib ntus) cov khoom lag luam thiab lawv cov khoom sib xyaw ua ke los ntawm cov khoom noj kom tau txais qee yam tshwm sim, tshwj xeeb, poob phaus. Kev noj tshuaj kom tau txais kev noj zaub mov kom tau txais, thiab nws cov hauv paus ntsiab lus yuav tsum raug pom txhua lub neej.
Tsis muaj cov khoom txwv txwv
Feem ntau, tsis suav nrog cov zaub mov noj yog kev nyiam, tab sis cov khoom lag luam siab, koj pheej hmoo mus fim cov neurotic xav tau kev xav tau. Tsis ntev los sis tom qab, lub neej tawg yog kev tsis pom tseeb thaum koj eress ib qho kev txwv tsis txaus ntseeg.
Tab sis los ntawm txoj cai no muaj kev zam - yog tias koj tau txheeb xyuas theem siab ntawm cov khoom noj muaj txiaj ntsig ntawm cov tshuaj noj: ua kom qab zib, muaj txiaj ntsig thiab ntsev. Hauv qhov no, lawv siv yuav tsum tsawg kawg - txog 120-150 kcal ib hnub.
Ua raws li caloric txoj kev
Txoj kev hauv tsev Calorie yog tus neeg ciam teb ntawm cov khoom noj muaj caloric ntawm kev noj zaub mov niaj hnub, uas yuav tsum tau ua raws li khaws cia qhov hnyav. Calorie txoj kev muaj nyob hauv Plus-Rho 150 kcal los ntawm cov calorie txhua hnub. Piv txwv li, tus poj niam muaj qhov kev loj hlob nruab nrab thiab hnub nyoog ua haujlwm hauv chaw ua haujlwm, tus nqi no tuaj yeem yog 1750-2050 kcal. Nws tsis pom zoo yuav ua li cas underestant qhov qis dua ntawm txoj kev hauv tsev no, thiab tshaj rau overastate sab saum toj. Nrog rau cov khoom noj muaj calorie qis (500-700 kcal), cov metabolic tus nqi poob. Nrog rau cov khoom noj muaj suab nrov, kev ua haujlwm ntawm cov thyroid gland yog tsim txom, cov tshuaj hormones uas txhawb cov txheej txheem ntawm cov txheej txheem metabolic ntawm ib qib. Sab saum toj plank ntawm txoj kev hauv tsev no yog qhov txaus, tab sis yog tias koj tas li "dhia tawm" rau nws, koj yuav tsum rov qab kho koj cov khoom noj thiab mov noj. Xav cov khoom uas koj nyiam thiab tib lub sijhawm muab lub siab satiety.
FRIONAL FARTS: HNUB LOS NTAWM HNUB NUG MOV - 4 teev, thiab thaum tsaus ntuj 10-12 teev
Leej twg pom zoo noj 5-6 zaug ib hnub. Dab tsi yog nws txuas nrog? Thaum txo cov zaub mov noj hauv lub cev accumulates ib qho tshuaj ntsuab gethin, uas provokes ib qho txo qis hauv cov metabolic tus nqi thiab txhim kho kev tshaib plab. Nws pib tsim tawm yog tias kev so hauv cov zaub mov noj hauv nruab hnub ntau tshaj li 45 teev, thiab hmo ntuj - ntau dua 12 teev.
Txo cov zaub mov noj kuj tseem tuaj yeem ua rau tswj tsis tau gluttony. Cov pulses yog tsim nyob rau hauv lub hlwb thaum txo cov ntshav ntshav qab zib ntshav. Nws txhawb peb kom noj dab tsi. Yog tias peb thaiv qhov kev xav ntawm kev tshaib kev nqhis, cov "tshaib plab agones - accumulate. Tom qab ntawd, lawv tau nchuav mus rau hauv lub sij hawm ntawm unestrained Jora, nrog rau leej twg nws yog tsis yooj yim sua kom tawm tsam rau lub zog ntawm kev xav. Tom qab tag nrho, nws yog tsis yooj yim sua kom cuam tshuam qib ntawm cov piam thaj.
Nyob rau hauv txhua pluas noj, sib txuas protein, cov muaj sia ntawm cov rog thiab cov carbohydrates
Tsaug rau qhov no, koj yuav tau txais ib tug txaus tus nqi ntawm lub zog (rog), thiab ib tug ntev kev txiav txim zoo ntawm satiety (complex carbohydrates), thiab txhawb lub metabolism (cov nqaijrog) nyob rau hauv ib tug zoo ceev. Qhov piv txwv no rau noj tshais yog qhov tshwj xeeb tshaj yog. Tshwj xeeb yog, yog tias koj xaiv ntawm cov kws paub oatmeal thiab Omethet nrog zaub xam lav ntawm cov zaub tshiab, nws yuav zoo dua rau nres hauv qhov version thib ob.
Txwv tus naj npawb ntawm cov khoom noj mis nyuj
Cov zaub mov tsis haum rau cov neeg lossis lwm yam khoom lag luam feem ntau ua qhov hnyav nce lossis kev loj hlob ntawm cov kab mob muaj hnub nyoog. Nws ntseeg tau tias kev zam kev zam rau hauv cov khoom noj siv mis, rau ib qib lossis lwm cov kev txhawj xeeb txhua tus neeg tom qab 22 xyoo. Qhov no yog vim qhov tseeb tias tus nqi ntawm cov lactose enzyme hauv lub cev txo. Ntxiv mus, kev tshawb fawb ntawm xyoo tas los no qhia tias hauv cov khoom noj siv mis yog qhov ua tau zoo li insulin, uas tuaj yeem tsim cov tshuaj insulin, uas tuaj yeem tso tau cov tshuaj insulin, endocrine (tshwj xeeb (tshwj xeeb (tshwj xeeb) ntshav qab zib Thawj hom).
Dab tsi tuaj yeem qhia hauv qhov no? Qhov tsim nyog, nws tsim nyog ua kev sim rau cov khoom noj tsis txaus ntseeg. Yog tias tsis muaj qhov tshwm sim zoo li no, cais cov khoom siv mis los rau ob peb lub hlis los ntawm koj cov zaub mov noj. Kev nthuav tawm txhim kho nws qhov mob yog nce nyob rau hauv lub suab, zog, - sim tsis txhob ua phem rau mis. Siv cov khoom raws nws tsis muaj ntau tshaj 1-2 zaug ib lub lim tiam nyob rau hauv kev ntsuas ntau.
Ua raws li cov kev sib cais ntawm cov kev noj txhua hnub ntawm qee cov khoom siv
Ua raws li cov lus pom zoo no yuav yooj yim dua yog tias koj nkag siab qhov feem pua ntawm cov caloric txhua hnub yuav tsum yog qee yam khoom.
- 20% zaub roj thiab cov ntses rog (cov rog);
- 10% noob thiab txiv ntoo (cov rog + cov protein);
- 15% cov tsiaj muaj protein (cov protein);
- 10% cov tshuaj protein (cov protein);
- 20% tsis ntev cov zaub (carbohydrates);
- 10% txiv hmab txiv ntoo thiab cov txiv ntoo (carbohydrates);
- 5% cov zaub yaj saub warchy (carbohydrates);
- 5% tag nrho cov nplej (carbohydrates);
- 5% taum (carbohydrates + proteins).