Txhua tus paub txog qhov xav tau kev noj zaub mov kom raug, tab sis cov pib tseem muaj lus nug. Nrhiav seb cov zaub mov twg yog qhov muaj txiaj ntsig tshaj plaws rau cov kis las. Txhua tus paub txog qhov xav tau kev noj zaub mov kom raug, tab sis cov pib tseem muaj lus nug. Nrhiav seb cov zaub mov twg yog qhov muaj txiaj ntsig tshaj plaws rau cov kis las.
Hauv kev tsim lub cev, muaj ib qho axiom uas hais qhov no: nws siv sijhawm ntau los tsim cov leeg. Hauv qhov no, ib tus yuav tsum mloog zoo rau "muaj ntau". Nws tau ntev tau tsim los tias qhov nce ntawm cov leeg nqaij tuaj yeem ua tiav tsuas yog thaum ntau dua 4000 calories tau noj ib hnub. Kwv yees li ib feem peb ntawm cov nyiaj no poob rau cov protein sib xyaw, kwv yees li 15% mus rau cov rog, thiab seem yog carbohydrates.
Nws tseem yuav tsum tau sau tseg tias cov duab saum toj no muaj lub hauv paus kev tshawb fawb thiab tsis raug coj los ntawm lub qab nthab. Txog thaum koj haus ib nrab ntawm cov ntsiab lus calorie ntawm koj cov zaub mov noj txhua hnub hauv daim ntawv ntawm carbohydrates, tom qab ntawd koj yuav tsum tsis txhob suav rau qhov nce ntawm qhov hnyav. Qhov zoo tshaj plaws, carbohydrates yuav tsum yog kwv yees li 60% ntawm koj lub zog tag nrho.
Vim yog qhov tsis raug ntawm cov zaub mov tseem ceeb, ntau tus neeg ncaws pob tsis pom kev nce qib hauv lawv txoj kev kawm. Nws tseem yog ib qho tseem ceeb uas yuav tsum faib cov zaub mov sib npaug txhua hnub. Cov neeg ncaws pob tshaj lij tuaj yeem noj txog 10 zaug thaum nruab hnub. Yog tias koj noj tsawg kawg 5 lossis 6 zaug, tom qab ntawd nws yuav zoo heev.
Ntau ntau kuj tau hais txog cov protein sib xyaw, thiab peb tsuas tuaj yeem ceeb toom koj tias thaum nruab hnub koj yuav tsum haus li ntawm 2 txog 2.5 grams ntawm cov as -ham rau txhua kilogram ntawm lub cev qhov hnyav. Tseem muaj cov rog, uas yuav tsum yog qhov tsawg tshaj plaws hauv kev noj haus - kwv yees li 15%. Nws yuav tsum nco ntsoov, txawm li cas los xij, tsis yog txhua cov rog muaj kev noj qab haus huv. Qhov phom sij tshaj plaws yog tsiaj rog. Ua ntej siv cov txiv laum huab xeeb, txiv ntseej, avocados thiab ntses roj. Raws li koj tuaj yeem pom, qhov kev xaiv tsis loj heev. Tam sim no cia peb txav mus rau tshuaj xyuas 11 cov khoom lag luam rau lub cev tsim cov ntawv qhia zaub mov.
Qe
Cov neeg ncaws pob tshaj lij tuaj yeem noj ob lub qe qe thaum nruab hnub. Qhov no yog vim qhov tseeb tias qe dawb muaj qhov zom tau zoo tshaj plaws ntawm txhua yam khoom. Nws tsis yog tsis muaj dab tsi uas nws tau siv los ua tus qauv, thiab tag nrho lwm cov protein sib xyaw tau sib piv nrog qe.
Yav tas los nws tau xav tias qe muaj cov roj (cholesterol) ntau, tab sis kev tshawb fawb tsis ntev los no tau qhia tias qhov no tsis cuam tshuam rau qib roj (cholesterol) hauv lub cev. Qhov no siv rau cov kis las uas nws lub cev tas li nyob rau hauv kev nyuaj siab lub cev. Cov neeg ib txwm yuav tsum tseem txwv lawv cov qe noj.
Nws yuav tsum tau sau tseg tias qe tsis tsuas yog cov protein sib txuas, tab sis kuj muaj lwm yam khoom noj muaj txiaj ntsig. Yog li cov qe muaj cov carotenoids, vitamin A thiab folic acid, nrog rau cov roj (cholesterol). Hauv qhov no, nws yuav tsum tau hais tias thaum siv AAS, koj yuav tsum tsis txhob nqa nrog qe. Hauv qhov no, qib ntawm cov roj (cholesterol) phem nce hauv lub cev.
Nqaij nyuj
Nov yog lwm qhov khoom noj tseem ceeb tshaj plaws rau cov ncaws pob. Nqaij nyuj yog qhov tsis tsuas yog cov protein sib xyaw tsim nyog rau kev loj hlob ntawm cov leeg, tab sis kuj yog niacin, zinc, hlau thiab vitamins B12 thiab B6. Thaum noj nqaij nyuj, koj yuav tsum cais tawm tag nrho cov rog uas nyob ntawd.
Cereals
Oatmeal yog qhov zoo ntawm cov carbohydrates qeeb. Ua tsaug rau oatmeal, lub cev tau muab cov carbohydrates rau peb teev. Hauv txoj kev noj zaub mov zoo ntawm txhua tus kws tshaj lij kis las, oatmeal yog qhov yuav tsum tau ua. Oatmeal kuj tseem muaj cov zaub protein thiab cov fiber ntau soluble, uas muaj txiaj ntsig zoo rau cov hlab plawv. Zoo, yog tias koj ntxiv cov protein rau oatmeal, tom qab ntawd nws yuav yog lub tais poob siab tiag tiag kom tau txais qhov hnyav.
Pasta
Pasta yuav tsum yog ib qho ntawm koj cov tais diav tseem ceeb. Qhov no yog vim muaj cov calories ntau, uas muaj txog 200 hauv cov khoom. Cov zaub mov zoo heev rau cov kis las yuav yog cov nplej zom ua rog lossis siv tsuas yog lws suav puree thiab cov txuj lom kub. Ntawm no nws yuav tsim nyog hais txog txiv lws suav uas muaj lycopene. Cov tshuaj no pab tiv thaiv kev txhim kho mob qog noj ntshav.
Sandwiches
Tsis txhob poob siab kom pom cov qhaub cij ntawm cov npe no. Txawm hais tias tus cwj pwm tsis zoo ntawm cov kws noj zaub mov thoob ntiaj teb mus rau cov qhaub cij, nws yog txoj hauv kev zoo rau cov kis las ncaws pob kom nrawm nrawm. Ua cov qhaub cij nrog koj cov zaub mov nyiam thiab tau txais txiaj ntsig zoo ntawm tag nrho peb qhov tseem ceeb.
Apricots
Txhua leej txhua tus paub cov txiv hmab txiv ntoo qab thiab muaj txiaj ntsig. Koj tuaj yeem noj qhuav apricots qhuav thiab txiv hmab txiv ntoo compotes. Hmoov tsis zoo, tsis muaj lub caij rau ntuj apricots thiab koj yuav tsum nrhiav txoj hauv kev tawm.
Hen
Ntawm no peb tab tom tham feem ntau txog brisket, uas muaj ntau cov protein sib xyaw thiab ua haujlwm tsis muaj rog. Nws yog ib qho tseem ceeb heev los ua noj nqaij qaib kom raug. Nqaij qaib yuav tsum tsis txhob kib, tab sis nws yog qhov zoo dua los siv cov hniav nyiaj hniav kub hauv tsev.
Qos yaj ywm
Cov khoom no muaj ntau cov poov tshuaj, vitamins B6 thiab C, beta-carotene, thiab cov zaub mov muaj fiber ntau. Cov qos yaj ywm dawb kuj tseem tuaj yeem noj tau, tab sis lawv yuav tsis muaj beta-carotene. Nws yog ib qho tseem ceeb heev tsis txhob kib cov khoom uas muaj roj.
Tuna
Muaj ntau tsab xov xwm sau txog omega-3 cov rog. Yuav ua li cas yog tias nws yog cov khoom muaj nqis heev. Ntxiv nrog rau omega-3, tuna kuj tseem muaj cov protein sib xyaw. Koj tuaj yeem noj tuna ncaj qha los ntawm lub peev xwm, tab sis nws zoo dua tuaj nrog qee yam zaub xam lav lossis ua qhaub cij.
Txiv Apples
Qhov zoo ib yam thaum xub thawj siab tau pom tias muaj txiaj ntsig zoo thiab tsis yog rau cov kis las nkaus xwb. Cov txiv apples muaj qhov ntau ntawm cov carbohydrates ceev, potassium thiab vitamin C. Qhov muaj isoflavones hauv cov txiv kuj yuav tsum tau sau tseg.
Yoghurt
Raws li nrog txhua qhov xwm txheej nyuaj siab, kev tawm dag zog siab tuaj yeem ua rau muaj teeb meem zom zaub mov. Cov kua mis uas muaj cov kab mob tshwj xeeb hu ua fungal uas tuaj yeem rov qab zom zom tau zoo yuav pab daws lawv. Nws kuj tseem tsim nyog nco txog calcium, uas cov neeg ncaws pob xav tau vim muaj cov protein ntau noj. Nws tau pom tias cov protein txhawb nqa kev tshem tawm ntawm calcium los ntawm lub cev, uas cuam tshuam tsis zoo rau cov nqaij pob txha.
Nov yog 11 yuav tsum-muaj rau lub cev lub cev cov zaub mov.
Nrhiav kom paub ntau ntxiv txog cov zaub mov twg tus kws tsim lub cev yuav tsum suav nrog hauv lawv cov zaub mov los ntawm kev tshuaj xyuas qhov vis dis aus no:
