Kev noj zaub mov zoo yog dab tsi? Yuav tsim kom muaj kev noj haus li cas? Tso cai thiab txwv cov zaub mov, piv txwv cov zaub mov. Cov cai yooj yim rau kev noj zaub mov zoo.
Kev noj zaub mov zoo yog kev noj zaub mov uas suav nrog tus neeg xav tau cov vitamins, minerals, protein, carbohydrates, thiab lwm yam tshuaj. Nrog nws, qhov kev pheej hmoo ntawm kev hnyav ntau dua yog tsis suav nrog. Nyob rau tib lub sijhawm, tus neeg tsis muaj lub zog tsis muaj zog, nws xav tias muaj zog thiab muaj zog tag nrho, tsis muaj kev phom sij rau kev noj qab haus huv.
Kev noj zaub mov zoo yog dab tsi?
Kev noj zaub mov kom zoo yuav tsum tsis txhob cuam tshuam nrog kev noj zaub mov. Nov yog nws qhov txiaj ntsig tseem ceeb thiab qhov sib txawv: koj tsis tas yuav ua raws txoj cai nruj. Muaj qee qhov kev txwv, tab sis tus neeg ua haujlwm tsis hnov lawv.
Ntawm qhov one tes, nws zoo li tias cov kab ke no yooj yim heev. Tab sis muaj qee qhov nyuaj hauv nws. Ua ntej tshaj plaws, nws yog ib qho tseem ceeb kom paub cov cai ntawm kev noj zaub mov kom zoo kom lub cev tau txais cov protein thiab cov rog, carbohydrates, muaj cov vitamins thiab ntxhia. Lawv tau tsim los txhawm rau ua tiav kev sib xyaw ua ke ntawm cov khoom lag luam txhawm rau ua kom muaj kev nqus siab tshaj plaws, tshem tawm cov kev pheej hmoo ntawm kev tsim cov khoom lag luam rog.
Cov poj niam feem ntau xaiv kev noj zaub mov kom yuag. Txawm li cas los xij, nws cov txiaj ntsig ntawm lub cev muaj ntau yam ntxiv thiab muaj txiaj ntsig. Yog tias koj tswj kom sib npaug, cov txiaj ntsig zoo hauv qab no tau pom:
- Ua tsaug rau cov txheej txheem nyuaj ntawm cov cell thiab cov ntaub so ntswg nrog cov vitamins, micro- thiab macroelements, kev noj qab haus huv ua haujlwm ntawm txhua lub cev thiab cov kab ke tau tsim.
- Tsis suav nrog qhov tsis txaus ntawm cov as -ham, koj tuaj yeem pom qhov ua kom muaj zog tiv thaiv kab mob. Ib tus neeg tsis tshua muaj mob, kho sai dua.
- Cov cim ntawm hypovitaminosis thiab qaug zog ntev ploj mus, txij li cov vitamins tau muab los yam tsis cuam tshuam nrog kev noj zaub mov zoo.
- Nrog rau qhov ploj ntawm qhov hnyav dhau, tib neeg tsis nco qab ua pa luv, teeb meem plawv, thiab lwm yam tshwm sim ntawm kev rog.
- Kev tshuaj xyuas qhia pom txo qis hauv cov ntsiab lus ntawm cov roj "phem". Cov txiaj ntsig tau ua tiav los ntawm kev siv cov rog noj qab haus huv nrog kev noj zaub mov zoo, tsis suav nrog cov phom sij.
- Cov hlab ntsha tau ntxiv dag zog, cov quav hniav atherosclerotic tau yaj, uas yog qhov kev tiv thaiv zoo tshaj plaws ntawm cov ntshav txhaws, txhaws ntawm cov hlab ntsha, cov hlab ntsha, cov hlab ntshav.
- Lub siab yog qhov qub, lub plawv rov zoo.
- Kev zom zaub mov tau zoo dua, teeb meem ntawm cem quav ploj mus, qhov kev xav ntawm tsam plab hauv plab, ntuav.
- Ntsuas koj cov zaub mov yuav txhim kho kev ua tau zoo thiab ua siab ntev.
- Qhov tseem ceeb, muaj zog, zoo siab, suab rov qab zoo.
Muaj 2 hom kev noj zaub mov zoo, uas zoo sib xws hauv ntau txoj hauv kev, tab sis kuj muaj qhov sib txawv. Thawj qhov kev xaiv yog classic. Kev noj zaub mov noj tau suav nrog hnub nyoog, poj niam txiv neej, kev ua haujlwm ntawm tib neeg. Qhov thib ob yog hu ua kev ua haujlwm. Hauv cov lus yooj yim tshaj plaws, cov khoom raug tsis lees paub txawm tias hnyav dua rau qhov kev xav. Txhua tus neeg raug tshuaj xyuas raws li tus nqi noj haus thiab txiaj ntsig - lub luag haujlwm lawv ua rau lub cev.
Tso cai cov zaub mov kom muaj kev noj zaub mov zoo
Kev noj qab haus huv, kev noj zaub mov zoo suav nrog kev siv cov khoom lag luam tshiab thiab zoo. Kev ua zaub mov maj mam tseem yog qhov tseem ceeb. Kev nyiam rau cov uas pab tswj xyuas cov vitamins thiab minerals ntau tshaj.
Kev noj zaub mov noj yog ua raws cov khoom hauv qab no:
- Cov nplej tag nrho hauv daim ntawv ntawm qhob cij, cereals;
- Zaub, suav nrog zaub nplooj, legumes;
- Txiv hmab txiv ntoo thiab berries;
- Ntses tshiab thiab khov;
- Nqaij nqaij;
- Ceev thiab noob;
- Roj zaub ntawm thawj qhov kev rho tawm.
Hais txog cov khoom siv mis, ntau tus kws qhia noj zaub mov hais lus tsis zoo. Lawv ntseeg tias tus neeg laus rau kev noj zaub mov zoo tsis tas yuav haus mis los ntawm nws, uas lub cev tsis xav tau. Ib qho kev zam yog tsim rau cov khoom qab zib fermented, tab sis tsuas yog nyob hauv qhov nruab nrab. Kev ntseeg tau debunked ntev, lawv hais tias, tsuas yog los ntawm mis nyuj, tsev cheese thiab yoghurts ib tus neeg tau txais calcium: koj tuaj yeem ntxiv nws cov nyiaj tshwj xeeb los ntawm cov zaub mov cog. Thiab los ntawm nws muaj qhov raug mob tsawg dua.
Txwv cov zaub mov nrog kev noj zaub mov zoo
Ua ntej tshaj plaws, rau txoj hauv kev zoo thiab poob phaus, koj yuav tsum tau npaj cov tais diav kom raug. Cov tais diav tsis tshua muaj nyob hauv tsev noj mov tau txheeb xyuas qhov sib npaug ntawm cov vitamins thiab cov zaub mov, cov rog, cov protein thiab carbohydrates. Lawm, cov khoom noj ceev tsis sawv los tshuaj xyuas.
Thaum yuav cov khoom lag luam rau kev noj zaub mov zoo, koj yuav tsum tsis suav cov zaub mov hauv qab no los ntawm pob tawb:
- Cov khoom qab zib qab zib - ua ntej tshaj plaws, qhov no txhawj xeeb yoghurts thiab cheese curd;
- Nqaij npuas thiab nqaij nyuj - cov rog rog;
- Hnyuv ntxwm, hnyuv ntxwm, lwm yam khoom ib nrab ua tiav uas tau ntxiv ntsev ntau ntxiv, ua kom muaj zog ntxiv, tsw qab thiab khaws cia;
- Tej khoom noj txom ncauj;
- Muaj khoom qab zib, khoom qab zib, yob;
- Cov dej qab zib, khaws cov kua txiv hmab txiv ntoo, uas zoo li qab zib ntau.
Ib yam dab tsi kom hnov qab txog kev noj zaub mov kom zoo yog kib zaub mov. Txawm tias cov zaub mov muaj txiaj ntsig tshaj plaws tau ntim nrog cov rog, cov tshuaj carcinogenic, yog li nws tus nqi raug txo qis rau yam tsis muaj dab tsi. Hloov chaw, lub cev raug ntaus.
Cov cai yooj yim rau kev noj zaub mov zoo
Lub ntsiab lus tseem ceeb ntawm kev noj zaub mov zoo tsis yog txwv ib ntus uas tau siv los txhawm rau poob phaus ntxiv, tab sis tom qab ntawd rov qab los noj zaub mov ib txwm muaj. Qhov tseeb, peb tab tom tham txog kev hloov pauv hauv kev ua neej thiab txawm xav. Yog li, nws yog ib qho tseem ceeb los txhim kho txoj kev txhawb siab ua ntej ntsuas koj cov zaub mov noj. Txij li cov tswv yim no tsis yog siv rau lub hom phiaj tsis txaus ntseeg, tab sis tsuas yog siv rau kev noj qab haus huv cov txiaj ntsig, txhawb nqa ntawm ib tus kheej lub cev, tawm ntawm kev nkag siab ntawm kev ua tsaug thiab saib xyuas nws.
Nws tsis txaus tsuas yog cais cov zaub mov tsis zoo los ntawm kev noj zaub mov thiab txhawb nws nrog cov uas muaj txiaj ntsig. Muaj cov txheej txheem dav dav uas yuav tsum ua raws:
- Lub tswv yim ntawm kev noj zaub mov zoo tsis suav nrog kev yoo mov thiab txwv nruj. Lub cev yuav tsum tau txais txhua yam nws xav tau los ua haujlwm thiab lub hom phiaj nrog lub suab sib dhos. Ntawd yog, nws yog qhov zoo tshaj los teem sijhawm noj su, noj tshais thiab noj hmo thiab nruj me ntsis raws lub sijhawm, yam tsis plam ib pluas mov. Thaum tsis muaj kev xav zoo ntawm kev tshaib kev nqhis, lub cev siv lub zog tau txais, tsis tsim cov peev txheej hauv cov rog.
- Kev noj zaub mov zoo tau muab faib kwv yees sib npaug rau ob peb pluas noj. Nws yog qhov zoo tshaj plaws thaum zaub mov tau nthuav tawm thoob plaws ib hnub. Piv txwv li, koj tuaj yeem noj tshais ib txwm muaj, noj su, thiab noj hmo, nrog ob qho khoom noj txom ncauj ntxiv nyob nruab nrab. Hauv qhov no, yuav tsis tas yuav ntim lub plab kom nruj.
- Nws yog ib qho tseem ceeb kom ua ntu me me: cov kws qhia zaub mov qhia sib txheeb lawv nrog qhov loj ntawm tus neeg lub xib teg. Cov kws tshaj lij hais tias qhov no yog kwv yees li ntim peb lub plab thaum nws khoob. Yog li nws yuav tsis ncab hauv vain.
- Rau kev txheeb xyuas kev noj zaub mov zoo, qhov sib piv ntawm cov protein, cov rog thiab carbohydrates yog qhov tseem ceeb. Thawj yuav tsum tuaj 50% ntawm tag nrho cov ntim txhua hnub. Rog xav tau 20%, thiab qhov seem uas poob rau ntawm carbohydrates. Ntxiv mus, tom kawg yog qhov yooj yim thiab nyuaj. Yog li, cov uas nyuaj ua lub hauv paus ntawm kev noj zaub mov zoo.
- Nkag siab cov hauv paus ntawm kev noj zaub mov zoo, nws yog ib qho tseem ceeb kom nkag siab qhov tseeb ntawm lub cev xav tau lub zog rau. Raws li qhov no, cov ntsiab lus calorie, qhov loj me yog xam. Nws tsim nyog nco ntsoov tias lub cev siv lub zog ntawm kev xav tau yooj yim: ua pa, ua haujlwm ntawm lub hlwb thiab lub plawv, zom zaub mov. Lawm, nws xav tau txav mus los. Thiab qhov ntau nws yog, qhov pom tau ntau dua, ntau cov protein, rog thiab carbohydrates yog xav tau rau kev noj zaub mov zoo.
Cov zaub mov sib npaug
Tsis yog txhua tus nkag siab tias vim li cas thiaj teem sijhawm noj zaub mov zoo rau hnub ntawd. Nws zoo li qhov no yog qhov tsis tsim nyog thiab nkim sijhawm. Txawm li cas los xij, kev noj zaub mov zoo yog tus yuam sij rau kev ua tiav. Ua ntej, tom qab ntawd nws tuaj yeem pom tseeb tias tus neeg noj dab tsi thaum nruab hnub, hauv cov protein, rog thiab carbohydrates ntau npaum li cas. Qhov thib ob, cov zaub mov npaj tau ua tau txuag lub sijhawm thiab kev rau siab. Qhov thib peb, nws tshem tawm qhov ua rau muaj teeb meem khoom txom ncauj.
Ntawv qhia zaub mov rau txhua hnub
Yog tias koj tsis ntseeg tag nrho qhov ua tau zoo ntawm kev noj zaub mov zoo rau cov poj niam, koj tuaj yeem thiab yuav tsum pib ua qhov kev sim. Tsuas yog los ntawm kev sim rau koj tus kheej, koj tuaj yeem kos cov lus xaus seb lub kaw lus ua haujlwm li cas. Thiab, raws li kev xyaum qhia, ntau tus neeg ua raws li lub tswv yim no. Tsuas yog ib hnub ua piv txwv qhia tau tias kev noj zaub mov zoo ua rau koj muaj kev txaus siab, tshem tawm kev tshaib plab, thiab ua rau koj lub zog muaj zog.
Koj tuaj yeem noj thaum nruab hnub kom ua tiav qhov sib npaug:
| Noj | Ntawv qhia zaub mov |
| Noj tshais | 2 qe qe, 100 g ntawm oatmeal, 250 ml ntawm freshly squeezed txiv kab ntxwv kua txiv |
| Khoom noj txom ncauj | Txiv hmab txiv ntoo nyias hnav khaub ncaws nrog ntuj yogurt |
| Noj hmo | 100 g steamed nqaij qaib fillet, 100 g mov xim av, nplooj zaub xam lav |
| Khoom noj txom ncauj | 1 txiv hmab txiv ntoo thiab 100 g cov tsev rog rog tsawg |
| Noj hmo | 200 g ntses stewed, 200 g zaub, 1 kua loj |
Hauv txoj ntsiab cai, pib los ntawm qhov piv txwv ntawm kev noj zaub mov zoo rau ib hnub, koj tuaj yeem tsim koj tus kheej cov ntawv qhia zaub mov. Txoj kev yooj yim tshaj plaws yog hloov cov khoom lag luam. Ntawd yog, tsis txhob siv nqaij qaib fillet, koj tuaj yeem noj nqaij nyuj rau noj su, thiab hloov cov zaub nplooj hauv zaub xam lav nrog dib thiab lws suav, thiab ntxiv rau.
Ntawv qhia zaub mov rau lub lim tiam
Lawm, kev sim ntev dua yuav pab ua kom txaus siab rau txhua qhov txiaj ntsig ntawm qhov system. Piv txwv li, koj tuaj yeem teem sijhawm cov zaub mov sib npaug rau xya hnub. Qhov no tsis txhais tau tias nws raug tso cai noj tib yam txhua hnub, txawm tias qhov sib piv ntawm BJU tau ua pov thawj zoo. Nco ntsoov ib qho ntawm txoj cai yooj yim ntawm cov kab ke: kev noj zaub mov yuav tsum muaj ntau yam.
Dab tsi tuaj yeem yog kev noj zaub mov zoo rau ib lub lim tiam:
| Hnub ntawm lub lim tiam | Noj tshais | Noj hmo | Noj hmo |
| Hnub Monday | Qhuav omelet nrog 2 qe, ib khob kua kua txiv (250 ml) | 100 g ntawm nqaij nyuj boiled, 200 g ntawm zaub sib xyaw | 150 g steamed nqaij qaib fillet, 200 g zaub xam lav ntawm tshiab dib, txiv lws suav, tshuaj ntsuab |
| Tuesday | 100 g oatmeal, ib khob ntawm kefir | 100 g grilled ntses, 100 g mov xim av, 200 g zaub xam lav zaub qhwv | 150 g boiled shrimps, 250 g txiv lws suav tshiab |
| Wednesday | 100 g buckwheat porridge, 1 txiv tsawb, ib khob kua txiv kab ntxwv | 250 ml kua zaub, 2 daim ntawm tag nrho cov qhob cij | 100 g nqaij qaib, 200 g zaub zaub ci |
| Hnub Thursday | 100 g ntawm nplej porridge nrog 1 tsp. zib ntab, ib khob kua kua txiv | 200 ml kua zaub tshiab, 100 g steamed nqaij qaib fillet cutlets | 150 g boiled ntses, 200 g beet zaub xam lav nrog prunes |
| Friday | 100 g oatmeal, 2 slices ntawm nyuaj cheese, ib khob ntawm ntuj yogurt | 100 g taum taum, 200 g zaub ntug hauv paus zaub nrog qej thiab walnuts | 200 g zaub casserole, ib khob dej tshuaj yej ntsuab |
| Hnub Saturday | 200 g tsev cheese thiab carrot casserole, 2 lub khob cij noj haus | 100 g durum nplej spaghetti, 20 g grated cheese, 200 g zaub zaub tshiab | 100 g steamed nqaij nyuj, 200 g seaweed |
| Hnub Sunday | 150 g cov roj tsawg tsev cheese nrog 1 tsp. zib ntab, 2 txiv hmab txiv ntoo | 100 g ntawm nqaij qaib fillet ci hauv qhov cub, 100 g ntawm qos yaj ywm, 100 g ntawm hau zaub paj | 250 g buckwheat kua zaub nrog nqaij qaib nqaij |
Cov ntawv qhia zaub mov txhua hli
Muaj kev paub txog cov zaub mov sib npaug rau ib lub lim tiam, ntau tus pom meej tias muaj zog thiab muaj zog. Qhov hnyav hauv plab ploj mus, qhov kub siab ploj mus, thaum hmo ntuj koj tsaug zog zoo dua thiab zoo dua. Nws tsis yog qhov xav tsis thoob uas koj xav sim koj lub zog - txhawm rau ncua kev sim. Yog tias koj nyiam cov kab ke tag nrho, nws yog lub sijhawm los hloov kho kev noj zaub mov zoo rau tag nrho lub hlis. Nov yog qhov nyuaj thiab ua haujlwm hnyav, yog tias koj suav cov protein, cov rog thiab carbohydrates rau kev noj zaub mov zoo, txheeb xyuas qhov sib piv sib piv ntawm lawv, tsis suav nrog qhov tsis muaj calories, tab sis kuj tiv thaiv lawv qhov ntau.
Cov ntawv qhia zaub mov rau thawj lub lim tiam rau kev noj kom sib npaug ntawm txhua yam tshuaj tsim nyog tuaj yeem ua raws li hauv qab no:
| Hnub ntawm lub lim tiam | Noj tshais | Noj hmo | Noj hmo |
| Hnub Monday | 200 g ntawm mov nplej xim av, seasoned nrog 1 tsp. txiv roj roj, 1 txiv tsawb, ib khob dej tshuaj yej ntsuab | 200 g ntawm steamed ntses, 150 g ntawm Suav zaub xam lav zaub xam lav nrog ntsuab peas | 100 g ntawm nqaij nyuj boiled, 200 g ntawm cov zaub steamed |
| Tuesday | 1 hlais tag nrho cov qhob cij, 2 daim tawv cheese, dib tshiab, iav kua txiv | 200 g nqaij qaib broth, 150 g seaweed zaub xam lav nrog carrots | 100 g boiled nqaij qaib fillet, 200 g beets nrog qej thiab zaub roj |
| Wednesday | 100 g oatmeal, 1/2 me me avocado, iav kua txiv kab ntxwv | 250 g zaub kua zaub, 1 tag nrho cov loaf | 150 g ntawm cov nqaij nruab deg uas siav, 200 g ntawm dib, lws suav thiab zaub xam lav zaub ntsuab |
| Hnub Thursday | 150 g tsev cheese casserole, ib khob dej tshuaj yej ntsuab nrog 1 tsp. zib ntab | 250 g ntawm cov kua zaub nrog cov hlaws barley thiab puv tes ntawm rye croutons | 100 g ntawm ntses ci thiab 200 g ntawm seaweed |
| Friday | 100 g ntawm millet porridge, 1 lub qe hau, ib khob ntawm txiv hmab txiv ntoo qhuav compote | 200 g zaub casserole nrog grated cheese, 1 kua | 100 g boiled nqaij qaib fillet, 100 g mov xim av, ib khob ntawm lws suav lossis kua txiv zaub |
| Hnub Saturday | 2 tag nrho cov qhob cij nrog curd cheese, 1 txiv hmab txiv ntoo, ib khob dej tshuaj yej ntsuab | 100 g ntawm ntses ci, 200 g ntawm nplooj zaub xam lav, ib khob kua kua txiv | 150 g nqaij qaib stewed nrog dos, 150 g buckwheat porridge, 1 lws suav |
| Hnub Sunday | 200 g millet porridge nrog taub dag, ib khob kua txiv kab ntxwv | 250 g borscht, 1 daim ntawm tag nrho cov qhob cij, ib txhais tes ntawm qhuav apricots | Ci omelet nrog 2 qe, 200 g taum ntsuab |
Cov ntawv qhia zaub mov rau lub lim tiam thib ob kom tau txais qhov sib npaug ntawm txhua yam tshuaj tsim nyog:
| Hnub ntawm lub lim tiam | Noj tshais | Noj hmo | Noj hmo |
| Hnub Monday | Ib khob mis nyuj, 2 lub ncuav ci, 1 txiv tsawb | 150 g ntses kua zaub, 150 g zaub steamed | 100 g nqaij nyuj cutlets, 200 g zaub zaub tshiab |
| Tuesday | 2 qe qe, 2 txiv lws suav, ib khob tshuaj ntsuab | 100 g ntawm nyuj nyoos, 200 g ntawm vinaigrette | 150 g squid, 100 g mov xim av, 100 g seaweed |
| Wednesday | 100 g cov rog rog tsawg hauv tsev cheese nrog 2 txiv hmab txiv ntoo, ib khob kua kua txiv | 250 g bulgur nrog nqaij qaib fillet, 100 g ntawm Suav zaub xam lav zaub qhwv | 100 g ntawm ci nqaij nyuj, 200 g zaub zaub xam lav |
| Hnub Thursday | 100 g nqaij qaib fillet, 200 g boiled buckwheat, 1 lws suav | 250 g nqaij cabbage zaub, 2 daim ntawm tag nrho cov mov ci | 100 g cov roj tsawg tsev cheese, 200 g txiv hmab txiv ntoo nyias |
| Friday | 100 g oatmeal, 1 ci kua txiv nrog 1 tsp. zib ntab, ib khob dej tshuaj yej ntsuab | 100 g durum nplej spaghetti, 100 g steamed nqaij qaib fillet, 100 g lws suav thiab dib zaub xam lav | 100 g ntawm ntses ci, 100 g ntawm mov xim av, 100 g ntawm beets nrog qej |
| Hnub Saturday | 150 g tsev cheese casserole, 2 txiv hmab txiv ntoo, ib khob kua kua txiv | 250 g qos yaj ywm, stewed nrog nqaij, 1 lws suav | 100 g grilled ntses, 200 g zaub zaub xam lav |
| Hnub Sunday | 1 tag nrho cov qhob cij ci nrog ib daim cheese, 100 g braised spinach, 1 txiv tsawb | 100 g boiled nqaij qaib mis, 200 g taum dawb zaub xam lav | 250 g zaub casserole, 100 g stewed nqaij nyuj siab |
Nco tseg! Ua ntej tshaj plaws, cov zaub mov txawv rau kev noj zaub mov zoo yog siv rau lub hom phiaj ntawm kev noj qab haus huv txhim kho. Yog li ntawd, nws tsis tuaj yeem kwv yees tias qhov txiaj ntsig yuav zoo li cas: txhua yam yog tus kheej nkaus xwb. Yog tias muaj teeb meem kev noj qab haus huv hnyav, hnyav dhau, nws yuav siv sijhawm kom hnov qhov pom tseeb.
Dab tsi yog kev noj zaub mov zoo - saib cov vis dis aus:
