2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Peb nyob hauv ib lub sijhawm ntawm kev rog ntiaj teb. Txheeb cais qhia tias thaj tsam ntawm 9 thiab 30% ntawm cov neeg yog rog dhau, uas ua rau muaj kev pheej hmoo ntawm hom ntshav qab zib hom 2.
Kev hnyav cev yog qhov tseem ceeb vim tias cov phaus ntxiv yuav ua rau lub cev nkag mus rau cov tshuaj insulin.
Mob ntshav qab zib yog heev raws kev noj haus. Hauv cov ntawv me, noj cov zaub mov raug txiav txim siab uas muaj lub hom phiaj kho tau. Kev ua raws li cov kev cai noj zaub mov noj yog ib qho tseem ceeb tshwj xeeb tshaj plaws hauv kev ntsuas thiab ntsuas qhov ntsuas ntshav qab zib mob hnyav.
Nws ib txwm noj li 55-60% carbohydrates, 30% rog thiab 11-16% protein ib hnub.
Nws yog qhov yuav tsum tau haus dej kom txaus kom ntseeg tau tias qhov khiav zoo ntawm cov khoom noj hauv lub cev hauv lub cev.
Cov roj nplej hauv cov nroj tsuag yog qhov tseem ceeb ntawm lub zog thiab tsis muaj qhov sib cuam tshuam ntawm cov caloric kom tsawg thiab cov ntshav qab zib kom tsawg. Cov rog rog kuj tseem yog qhov chaw ntawm lub zog, thiab cov protein yog qhov chaw tseem ceeb ntawm lub cev, cov leeg nqaij, tawv nqaij, cov qe ntshav thiab lub hlwb. Ntawm qhov tod tes, protein yog qhov tsis zoo ntawm lub zog.
Hauv xyoo 1970, nws pom tias muaj kev sib txuas ntawm kev noj cov zaub mov muaj roj ntau thiab kev mob plawv, thiab qhov pheej hmoo ntawm cov ntshav qab zib tau siab. Niaj hnub no, cov ntshav qab zib tau qhia kom haus cov khoom muaj cov khoom xyaw carbohydrates, fiber ntau, cov piam thaj hauv qab thiab rog ntau.
Kev noj haus ntshav qab zib hauv ntshav qab zib tsis yog tsuas yog ib feem ntawm txoj kev kho mob, tab sis kuj yog ib txoj kev kho mob.
Tam sim no peb yuav qhia koj qee cov cai ntawm khoom noj khoom haus:
- Koj yuav tsum tau noj yam tsawg 3 zaug nyob rau ib hnub.
- Txo cov dej haus tsawg thiab cov khoom muaj suab thaj.
- Xob cov khoom noj muaj fiber ntau. Cov no yog cov qhob cij wholemeal, taum, taum thiab lentils. Cov zaub mov no nce me ntsis cov ntshav qab zib thiab ua rau kom nqus ntawm cov piam thaj.
- Noj txiv hmab txiv ntoo thiab zaub ntau, tsis txhob noj qab zib - txiv quav ntswv nyoos thiab txiv nkhaus taw.
- Cov txiv hmab txiv ntoo qhuav kuj tseem siv, tab sis hauv cov khoom me me.
- Koj yuav tsum soj ntsuam seb koj noj cov rog npaum li cas. Tsuas yog 10% ntawm calories noj thaum nruab hnub yuav tsum tau los ntawm cov khoom siv roj.
- Tsawg ntawm kev siv ntsev, nws nce ntshav siab.
- Cawv muaj kev tso cai cawv, tab sis tsuas yog nyob hauv sim. Nws ua rau cov ntshav qab zib theem qis dua qhov tso cai tsawg kawg - 3, 3 mmol / l. Liqueur raug txwv tsis pub ua tiav, qab zib thiab ib nrab zib qab cawv ib yam nkaus. Nws raug tso cai coj mus txog 250 ml. semi-qhuav thiab qhuav cawv, zoo li 50 ml. haus cawv.
- Cov khoom lag luam uas muaj cov khoom noj xws li chocolate, khob cij, mov ci, qos yaj ywm, jam, thiab lwm yam, nce qib ntshav qab zib. Koj yuav tsum haus cov zaub mov me me kom ntau vim tias lawv tsis yog khoom noj zoo. Lawv muab lub zog ntau dua li lub cev xav tau, thiab qhov ntau tshaj yog hloov mus ua rog.
Cov kws tshaj lij pom zoo kom noj zaub mov nrog qis glycemic index vim tias lawv tawg qeeb dua, uas tswj kev ua kom muaj suab thaj ntau.
Xaiv cov khoom noj uas muaj cov khoom noj sib xyaw ua ke vim lawv nplua nuj nyob hauv cov vitamins, minerals thiab protein. Xws li cov qos yaj ywm, nplej zom, qhob cij, mov, ntau cov zaub thiab legumes.
Cov tsiaj rog tsis suav nrog. Cov roj roj hauv cov khoom noj tau tso cai - rapeseed roj thiab txiv roj roj.
Nws raug nquahu kom noj roj oily ob zaug ib lub lim tiam - salmon lossis mackerel, vim lawv muaj nplua nuj nyob hauv omega-3 fatty acids.
Pom zoo:
Cov Ntawv Qhia Zaub Mov Noj Rau Lim Ntshav Qab Zib
Kev noj haus hauv ntshav qab zib yog yam tshwm sim dhau los. Nws pab ua kom cov metabolism hauv cov roj av tsis txaus, nrog rau ua kom lub luag haujlwm ntawm cov neeg mob taub hau, them nyiaj rau cov ntshav qab zib tsis txaus thiab ua rau lub cev tiv thaiv kab mob rau cov kis mob thiab kab mob.
Cov Piam Thaj Cane Qab Zib: Lwm Txoj Hauv Kev Noj Qab Haus Huv Rau Cov Piam Thaj Dawb
Thaum nws los txog rau qab zib, peb sim kom nws kom ntau li ntau tau, txawm tias nws dawb lossis xim av. Tab sis cov khoom xyaw no tau yog ib feem ntawm tib neeg cov pluas noj rau txhiab xyoo dhau los. Ntxiv rau nws cov kev paub zoo tsis zoo, qab zib muaj txiaj ntsig, txawm tias tsis tau paub zoo:
Qhia Ua Ntshav Qab Zib Rau Cov Neeg Mob Ntshav Qab Zib
Rau cov neeg mob ntshav qab zib, nws pom zoo kom noj zaub mov muaj roj thiab carbohydrates tsawg, tab sis qhov no tsis txhais tau tias lawv tsis tuaj yeem npaj kom qab. Muaj kua thiab qab qab yog qhov tseem ceeb meatballs nrog peb hom nqaij .
Cov Zaub Mov Noj Qab Nyob Zoo: Cov Kua Zaub Ntug Hauv Paus Rau Lub Plawv Thiab Cov Hlab Ntshav
Carrots yog cov zaub ci nrog lub hauv paus noj qab nyob zoo. Lawv muaj txiaj ntsig zoo rau tib neeg kev noj qab haus huv. Tej zaum tsis muaj ib qho khoom nruab nrog hauv tib neeg lub cev uas cov zaub no tsis muaj lub txiaj ntsig zoo. Txhuas carrots thiab kua txiv carrot zoo rau lub plawv thiab cov hlab ntshav .
Qhia Kev Noj Zaub Mov Zoo Rau Cov Menyuam Yaus: Noj Zaub Mov Zoo Rau Menyuam Yaus
Cov zaub mov qov khoom noj rau cov menyuam yaus Cov khoom noj uas xav tau rau ib tug menyuam yaus yog tib yam rau cov neeg laus, qhov sib txawv tsuas yog qhov nyiaj. Nyob rau xyoo ntawm lawv txoj kev loj hlob, cov menyuam yaus muaj lub siab qab los noj mov ntau dua.
