Tshawb nrhiav seb yam khoom noj twg yog cov kis las ncaws pob suav nrog txhawm rau ua kom cov leeg muaj zog thiab muaj zog. Rau tus neeg tsim khoom, thaum lub sijhawm nce ntawm qhov hnyav, nws yog qhov yuav tsum tau nce qhov ntsuas ntawm qhov muaj zog ntawm kev noj haus. Ib qho ntxiv, qee tus neeg yuav tsum tau hnyav, vim tias qhov hnyav kuj tseem tuaj yeem ua ntau dhau. Tam sim no peb yuav qhia koj tias cov zaub mov muaj calorie ntau tshaj plaws rau qhov hnyav yuav tsum tau noj.
Txog tam sim no, cov zaub mov muaj txiaj ntsig tshaj plaws rau qhov hnyav nce yog mis chocolate, pizza, thiab txhua yam khoom noj ceev. Txawm li cas los xij, yog tias koj xav tau nce koj lub cev qhov hnyav. Tom qab ntawd koj yuav tsum tsis txhob qhia cov khoom no rau hauv kev noj haus. Qhov no tuaj yeem tsis tsuas yog ua rau rog, tab sis kuj ua mob rau lub plab. Ua kom hnyav, ntxiv rau poob phaus, yuav tsum yog qhov tseeb.
Cov hauv paus ntsiab lus ntawm kev npaj khoom noj kom zoo rau qhov hnyav nce
Ntau zaus ntau dua li, cov neeg uas xav kom hnyav nce pib haus txhua yam, thiab qhov no yog qhov yuam kev loj. Txhawm rau ua kom lub cev hnyav thiab tsis ua mob rau lub cev, nws yog qhov yuav tsum tau xaiv tus nqi zog uas xav tau ntawm kev noj zaub mov thiab ua tib zoo sib npaug tag nrho cov ntsiab lus tseem ceeb hauv kev noj haus.
Thaum koj tau txais lub zog ntau dua li koj siv, tom qab ntawd koj yuav tau txais huab hwm coj. Nws yuav tsum nco ntsoov tias ib qho ntawm peb cov kev ua, thiab txhua qhov txheej txheem biochemical hauv lub cev xav tau kev siv nyiaj ntau ntawm calories. Txawm hais tias hauv kev npau suav, lub zog tau siv, txawm tias tsis nquag npaum li thaum nruab hnub.
Cov ntxhais hnub nyoog qis dua 30 xyoo, qhov nruab nrab, siv kwv yees li ob txhiab calories hauv ib hnub, yog tias lawv tsis koom nrog kev tawm dag zog. Hauv cov txiv neej, hauv cov xwm txheej zoo sib xws, cov nqi raug nce me ntsis thiab ntau txog 2.4 txhiab calories. Yog tias koj taug kev txhua hnub rau qhov nrug ntawm 2 txog 2.5 kilometers, tom qab ntawd kev siv hluav taws xob txhua hnub nce txog 300 calories.
Cov poj niam muaj hnub nyoog tshaj 40 xyoo uas ua haujlwm txhua hnub rau 40 feeb noj txog 2.4 txhiab calories. Daim duab no rau cov txiv neej nyob hauv cov xwm txheej zoo sib xws twb yog peb txhiab calories lawm. Yog tias koj xav kom hnyav hnyav kom raug, tom qab ntawd nws yog qhov tsim nyog tsis yog noj cov zaub mov muaj calorie ntau tshaj plaws rau qhov hnyav nce, tab sis kuj tseem nce tus nqi zog niaj hnub ntawm kev noj zaub mov los ntawm 300 calories.
Cia peb saib cov txheej txheem kev noj zaub mov zoo uas koj xav tau ua raws kom tau txais lub cev qhov hnyav:
- Ib nrab teev ua ntej noj mov, nws tsim nyog haus ib khob ntawm cov kua txiv kab ntxwv ua kua tshiab los txhim kho kev ua haujlwm ntawm lub plab zom mov. Nco ntsoov tias cov kua txiv tuaj yeem hloov nrog cov dej dawb (tsis muaj roj), tab sis koj yuav tsum tsis txhob haus dej thaum noj mov, kom tsis txhob qeeb kev zom zaub mov.
- Noj tsib pluas mov txhua hnub nrog rau pluas mov me, lossis peb pluas mov puv thiab ob qho khoom noj txom ncauj. Qhov no yuav tso cai rau koj kom zam dhau ntau yam teeb meem nrog txoj hnyuv.
- Tsis txhob hnov qab txog cov khoom noj uas muaj cov haujlwm sib txawv hauv lub cev.
- Hauv koj qhov kev noj haus, qhov tseem ceeb yuav tsum yog ntawm cov carbohydrates, cov protein sib xyaw yuav tsum muaj nyob hauv qhov me me me me, thiab cov rog yuav tsum tau noj tsawg.
- Koj tuaj yeem hloov kho lub zog cov ntsiab lus ntawm koj cov zaub mov nyiam. Piv txwv li, siv qaub cream los ua khaub ncaws rau zaub zaub lossis ntxiv butter rau buckwheat porridge.
Cov zaub mov muaj txiaj ntsig tshaj plaws kom tau txais cov leeg nqaij
Tam sim no peb yuav qhia koj tias cov zaub mov muaj calorie ntau tshaj plaws rau qhov hnyav yuav tsum muaj nyob hauv koj cov zaub mov.
Nqaij ntses
Ntses thiab lwm yam nqaij nruab deg yog cov khoom muaj txiaj ntsig zoo. Nov yog tsuas yog cov zaub mov tseem ceeb pom hauv cov zaub mov no:
- Phosphorus - pab ntxiv dag zog rau cov hniav txha hniav laus. Cov hniav yog kwv yees li 70 feem pua ntawm cov ntxhia no.
- Iodine - tau siv los ntawm ntau yam kab ke ntawm lub cev, tshwj xeeb yog kev tiv thaiv kab mob thiab lub paj hlwb. Tsis tas li, iodine pab ua kom qhov sib npaug ntawm lipoproteins.
- Calcium - pab txhawb thiab ntxiv dag zog rau cov nqaij pob txha, koom nrog tsim qee yam tshuaj hormones, tau siv los ntawm lub cev tiv thaiv kab mob thiab yog ib qho ntawm cov khoom siv ntawm tes.
- Selenium - qhov tsis txaus ntawm cov micronutrient no tuaj yeem ua rau kev tsim cov qog nqaij hlav tsis zoo thiab cuam tshuam hauv kev ua haujlwm ntawm kev tiv thaiv kab mob, kev ua me nyuam, thiab tseem muaj lub paj hlwb.
Ntses tsis yog lub chaw xa khoom ntawm cov calories ntau rau lub cev, zoo li khoom noj ceev. Cov khoom no yog nplua nuj nyob hauv micronutrients uas lub cev xav tau. Txhawm rau kom hnyav, koj yuav tsum noj mackerel, salmon, eel thiab tuna.
Salmon muaj cov protein ntau sib xyaw, thiab ua tsaug rau nws koj tuaj yeem tsis tsuas yog nce lub cev hnyav, tab sis cov leeg nqaij. Tau kawg, rau qhov no koj yuav tsum ua kis las. Cov rog uas muaj nyob hauv cov ntses no ua rau kom cov metabolism ntau ntxiv. Yog tias koj twb yog tus tsim lub cev, ces salmon yuav pab koj nce cov leeg nqaij. Cov uas nyiam ua haujlwm cardio yuav ua rau lawv lub cev hnyav ua tsaug rau cov rog. Tus nqi zog ntawm ib puas grams ntawm salmon yog 170 calories. Tsis tas li, cov ntses no muaj ib gram ntawm carbohydrates, 21 grams protein sib xyaw thiab cuaj grams roj.
Nws tseem yuav tsum nco ntsoov tias cov ntsiab lus calorie ntawm cov khoom lag luam feem ntau nyob ntawm tus txheej txheem ntawm nws cov kev npaj. Cia peb hais tias ci salmon muaj lub zog nqi ntawm 250 calories. Steamed ntses tsis muaj calories ntau - 190 calories. Qhov zoo tshaj plaws ntawm salmon tau txiav txim siab los ntawm 200 txog 250 grams. Pob txuv txhim kho txoj haujlwm ntawm cov leeg nqaij hauv lub plawv thiab muaj txiaj ntsig zoo ntawm cov hlab ntshav. Tsis tas li, cov ntses yug tsiaj no tau nquag siv hauv cosmetology. Cov ntsiab lus calorie ntawm ib puas grams ntawm eel yog 300 calories. Cov ntses tib yam muaj 25 grams roj, 18 grams cov protein sib xyaw.
Cij
Yog tias koj noj txhua lub tais txhua hnub nrog cov qhob cij, koj tuaj yeem ua kom muaj calorie ntau ntxiv txhua hnub yam tsis tau hnov qhov tseeb no. Ib zaug dhau ib zaug, qhob cij dawb tau tshwm tshwj rau ntawm lub rooj ntawm cov neeg sawv cev ntawm cov tsev neeg muaj nyiaj. Hom qhob cij no yog cov zaub mov muaj calorie ntau tshaj rau qhov hnyav nce ntawm cov khoom ci.
Koj tuaj yeem siv nws tsis yog nrog cov tais diav tseem ceeb, tab sis siv nws thaum lub sijhawm khoom noj txom ncauj, ua cov qhaub cij nrog, hais, ntses salmon. Koj yuav tsum nco ntsoov tias qhob cij tuaj yeem txuag tus neeg los ntawm ntau yam kab mob. Rye qhob cij muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plab zom mov, ua kom cov kua qaub-puag sib npaug, thiab tseem rov kho cov microflora ntawm txoj hnyuv. Nws muaj ntau npaum li cov vitamin B. Nws raug nquahu kom noj tag nrho cov qhob cij.
Qhov ntsuas ntawm tus nqi zog ntawm qhob cij dawb yog 250 calories rau ib puas grams. Yog tias koj xav nce qhov ntsuas no, tom qab ntawd koj tuaj yeem kib nws hauv butter. Hauv qhov xwm txheej ntawd, cov ntsiab lus calories yuav nce mus txog 450 calories los ntawm lub cim. Coob leej neeg yuam kev hauv kev ntseeg tias tsuas yog qhob cij xim av yuav tsum tau noj thaum noj zaub mov. Tus nqi zog ntawm hom qhob cij no tsis txawv ntau ntawm qhob cij dawb thiab yog 180 calories rau 100 grams.
Nco ntsoov tias rye qhob cij yuav tsum tsis txhob noj los ntawm cov neeg uas raug mob plab thiab mob plab. Niaj hnub no, ntau tus neeg paub tias tag nrho cov khob cij yuav tsum tau noj. Txawm li cas los xij, lawv tsis muaj nqi zog tsawg ib yam. Qhov nruab nrab, ib puas grams ntawm cov khoom no muaj 220 calories.
Khoom qab zib
Yog tias peb tham txog cov zaub mov muaj calorie ntau tshaj rau qhov hnyav nce, tom qab ntawd nws yog qhov tsim nyog yuav tsum nco ntsoov txog cov khoom qab zib. Nyob rau tib lub sijhawm, nco ntsoov tias lawv kev siv tsis raug tswj yuav ua teeb meem rau lub cev. Tam sim no peb tsuas yog tham txog cov khoom qab zib kom noj qab haus huv uas yuav pab koj nce phaus yam tsis ua mob rau koj kev noj qab haus huv.
Ua ntej tshaj plaws, cia nco ntsoov cov txiv hmab txiv ntoo qab zib. Thaum siv cov phiaj xwm kev noj zaub mov zoo, koj yuav tsum zam cov txiv tsawb, uas tuaj yeem pab koj tshem tawm ntawm cellulite. Cov txiv hmab txiv ntoo no muaj cov potassium, vitamin C thiab calcium ntau. Ib puas grams ntawm txiv tsawb muaj 95 calories. Ntxiv mus, tsis muaj rog nyob hauv txiv tsawb, lawv cov nyiaj tsuas yog 0.5 grams. Muaj ntau cov carbohydrates - 21 grams.
Txiv hmab txiv ntoo kuj tseem txwv tsis pub ua thaum poob phaus, tab sis yog qhov kev xaiv zoo tshaj plaws rau nce qhov hnyav. Peb kuj pom zoo kom them sai sai rau hnub tim. Tus nqi zog ntawm cov hnub qhuav rau ib puas grams yog 300 calories. Nws tseem muaj 70 grams carbohydrates. Ib qho ntxiv, cov hnub yog qhov zoo tshaj plaws ntawm cov nroj tsuag fiber, cov txiaj ntsig uas koj yuav paub txog.
Koj tuaj yeem ua rau koj tus kheej nrog mis nyuj chocolate qee zaum, tab sis tsis ntau zaus. Siv cov khoom no kom txog thaum koj nce qhov hnyav uas koj xav tau. Hauv ntau qhov ntau, mis chocolate tuaj yeem ua rau muaj kev txhim kho ntshav qab zib thiab kab mob ntawm cov hlab plawv.
Pasta
Nws tsis yog qhov kev xaiv zoo tshaj plaws rau poob phaus, txawm li cas los xij, nplej zom tuaj yeem muaj txiaj ntsig thaum lub sijhawm nce ntau. Muab lawv nrog ntses ntses (mackerel, eel, salmon) lossis nqaij (nqaij nyuj thiab nqaij npuas).
Tam sim no koj tuaj yeem pom ntau hom nplej zom hauv cov khw muag khoom, thiab nplej nplej zom yog cov nyiam tshaj plaws. Ntxiv mus, lawv tsis muaj calories ntau hauv kev sib piv nrog lwm hom khoom noj khoom haus no.
Qhov ntsuas loj tshaj plaws ntawm cov nqi zog muaj cov nplej nplej. Ib puas grams ntawm cov khoom no muaj 349 calories thiab zoo ib yam li cov nplej. Pob kws nplej zom yuav tsis tsuas yog muab lub zog loj rau lub cev, tab sis tseem yuav ua kom cov txheej txheem ntawm kev siv cov co toxins, ntxiv rau ua kom lub cev ua haujlwm tau zoo.
Buckwheat nplej zom muaj cov ntsiab lus calorie qis me ntsis - 310 calories rau ib puas grams. Ntxiv mus, lawv muaj ntau cov vitamins ntawm pab pawg B thiab PP, nrog rau cov zaub mov. Nco tseg lub peev xwm ntawm cov khoom no kom nce hemoglobin thiab cuam tshuam zoo rau kev ua haujlwm ntawm lub paj hlwb.
Nov yog txhua qhov khoom noj uas muaj calorie ntau ntxiv uas koj xav tau khaws hauv koj cov zaub mov kom txog thaum koj mus txog koj lub hom phiaj. Tom qab ntawd, koj yuav tsum hloov pauv rau txoj haujlwm pabcuam zaub mov noj thiab hloov mus rau kev saib xyuas cov calories kom tsawg.
Thiab yuav noj li cas thiab pheej yig kom tau txais cov leeg hnyav, saib zaj dab neeg no:
