Khoom noj khoom haus kom raug: ntawv qhia zaub mov rau txhua hnub rau kev poob phaus

2024 Tus sau: James Gerald | [email protected]. Kawg hloov kho: 2023-12-17 14:08

Niaj hnub no, ntau tus poj niam coj lub neej noj qab haus huv, mus ua kis las, thiab hloov mus rau kev noj zaub mov kom raug. Muaj ntau cov zaub mov noj uas tuaj yeem pab koj poob phaus sai. Tab sis nws tsis yog ib txwm muaj peev xwm tswj hwm qhov ua tiav - poob phaus tau rov qab los. Txhawm rau zam qhov no, nws tsim nyog ua raws cov ntawv qhia zaub mov kom raug rau txhua hnub kom poob phaus

Cov hauv paus ntsiab lus ntawm kev noj zaub mov zoo

Muaj ntau txoj cai uas tseem ceeb ua raws thaum poob qhov hnyav. Yog tias koj tsis ua raws cov lus qhia no, koj qhov hnyav yuav pib nce ntxiv.

Cov cai ntawm kev noj zaub mov muaj xws li hauv qab no:

1. Koj tuaj yeem noj zaub mov ntau dua rau pluas tshais thiab noj su ntau dua thaum yav tsaus ntuj, vim tias cov metabolism hauv sai dua thaum nruab hnub. Rau noj hmo, koj yuav tsum ua qee yam khoom, thiab tseem tso khoom qab zib.
2. Txhawm rau cov txheej txheem ntawm kev zom cov zaub mov kom sai dua thiab ntau dua, koj yuav tsum faib cov zaub mov ua 4-5 pluas noj. Koj yuav tsum tsis txhob so ntev ntev kom tsis txhob tshaib plab. Nws yog qhov zoo tshaj yog tias lub sijhawm so tsis tshaj 3, 5-4 teev.
3. Nws tsim nyog txwv kev siv cov zaub mov tsis zoo: rog, zaub mov muaj hmoov, khoom qab zib. Qhov no yuav pab koj poob phaus sai dua.
4. Thaum sawv ntxov, koj tuaj yeem noj cov zaub mov nplua nuj nyob hauv cov carbohydrates yooj yim. Lawv yuav muab kev xav ntev ntev ntawm kev puv ntoob.
5. Txhawm rau tswj hwm qhov ua tiav, koj yuav tsum tau siv los noj zaub mov kom raug thiab txhim kho tus cwj pwm noj qab haus huv tshiab.
6. Thaum kos cov ntawv qhia zaub mov, koj yuav tsum muab qhov nyiam rau cov khoom lag luam uas muaj cov zaub mov nplua nuj, muaj fiber ntau, vitamins thiab lwm yam khoom muaj txiaj ntsig.

Yam tshuaj twg tsim nyog rau lub cev kom poob phaus

Kev noj zaub mov kom raug rau qhov poob phaus yuav tsum muaj qhov sib npaug. Rau qhov no, cov khoom noj qab haus huv tau suav nrog hauv cov ntawv qhia zaub mov rau txhua hnub.

Cov tshuaj hauv qab no yuav tsum nkag mus rau hauv lub cev:

1. Cov protein. Lawv ua lub hauv paus rau cov qauv ntawm cov cell thiab cov nqaij hauv lub cev. Tsis muaj cov as -ham no cuam tshuam rau kev noj qab haus huv. Cov protein muaj nyob hauv nqaij, ntses, qe, khoom siv mis nyuj, legumes, thiab nplej.
2. Rog. Saturates thiab muab kev xav ntawm kev ua tiav ntev. Ib qho ntxiv, lawv yog qhov tsim nyog rau kev nqus cov vitamins uas muaj roj-soluble tseem ceeb: A, D, E, K. Cov rog yog saturated thiab tsis txaus. Cov qub tau pom nyob hauv cov khoom tsiaj, tom kawg muaj nyob hauv cov txiv ntoo thiab noob, roj zaub, thiab avocados. Kev tsis ncaj ncees hauv kev coj ua ntawm ib qho ntawm cov rog, nrog rau lawv qhov ntau dhau ua rau muaj kev ua txhaum ntawm lipid metabolism thiab pab txhawb kev nce hauv cov qib roj cholesterol.
3. Cov carbohydrates … Cov khoom siv tseem ceeb ntawm lub zog rau peb lub cev tag nrho. Lawv yog cov yooj yim thiab yooj yim. Qhov chaw zoo tshaj plaws ntawm yav dhau los yog cov nplej thiab nplej tag nrho cov mov ci, zaub, txiv hmab txiv ntoo, thiab txiv hmab txiv ntoo qhuav. Cov carbohydrates yooj yim pom muaj nyob rau hauv qab zib thiab txhua yam khoom qab zib, cov khoom hwm hmoov, khoom noj ceev, kua txiv hmab txiv ntoo. Cov zaub mov zoo li no hauv kev noj zaub mov yuav tsum tau txo qis, vim tias lawv pab txhawb kev zom zaub mov thiab ua rau hnyav nce.
4. Vitamins, macro thiab microelements … Cov kws kho mob pom zoo kom ntsuas kev noj zaub mov zoo thiab suav nrog hauv cov ntawv qhia zaub mov rau txhua hnub cov khoom lag luam uas ua rau lub cev puv nrog txhua yam khoom siv muaj txiaj ntsig.

Yog tias koj ua raws cov lus qhia ntawm kev noj zaub mov kom raug rau qhov poob qhov hnyav, tom qab ntawd qhov txiaj ntsig yuav pom thaum kawg hauv ib hlis. Daim duab yuav dhau los ua toned, thiab daim tawv nqaij yuav huv thiab du dua.

Cov npe khoom pom zoo

Muaj cov npe khoom noj tshwj xeeb uas tuaj yeem siv nrog kev noj zaub mov kom raug thiab muaj txiaj ntsig.

Cov zaub mov raug tso cai suav nrog:

• whole grain cereals: mov xim av, oats, buckwheat, thiab lwm yam;
• mov ci tag nrho;
• tej khoom siv mis nyuj uas tsis muaj suab thaj;
• durum nplej nplej;
• nqaij ntshiv xws li nqaij qaib, qaib ntxhw, nqaij nyuj;
• cheese nrog qhov tsawg kawg ntawm ntsev thiab rog;
• ntses;
• tsev cheese muaj roj tsawg;
• zaub;
• txiv hmab txiv ntoo tshiab;
• av kas fes;
• txiv ntseej;
• txiv hmab txiv ntoo qhuav;
• tshuaj yej ntsuab tsis muaj suab thaj;
• txuj lom;
• roj zaub, suav nrog txiv ntseej thiab flaxseed;
• iab chocolate;
• marshmallow thiab txiv hmab txiv ntoo jelly yam tsis muaj tshuaj ntxiv.

Cov npe zaub mov txwv

Hauv kev noj zaub mov kom raug rau qhov poob phaus, tseem muaj cov npe khoom noj uas yuav tsum raug cais tawm ntawm cov ntawv qhia zaub mov txhua hnub.

Cov zaub mov uas txwv tsis pub muaj xws li:

• mis nyuj chocolate, khoom qab zib;
• txhua yam khoom qab zib, suav nrog khoom qab zib hauv tsev;
• hwm cov hmoov nplej dawb;
• cheese nrog qhov feem pua siab ntawm cov rog (ntawm 40-50%);
• cov khoom tiav ib nrab;
• cov kaus poom ntses hauv cov roj;
• hnyuv ntxwm;
• smoked nqaij;
• Dawb txhuv;
• margarine;
• mayonnaise thiab txhua hom kua ntses raws nws;
• cov khoom siv mis nyuj nrog ntxiv qab zib, suav nrog yoghurts txiv hmab txiv ntoo, mis nyuj khov, glaze curds;
• txhua yam khoom noj ceev, suav nrog pizza, burgers, croutons, chips;
• nqaij rog: nqaij npuas, yaj, os;
• txhua yam dej qab zib, suav nrog dej qab zib thiab kua txiv hmab txiv ntoo;
• cawv.

Thaum sawv ntxov, koj tuaj yeem ntxiv 0.5-2 tsp rau cereals thiab tsev cheese. diav ntawm ntuj zib ntab. Cov ncuav qab zib raug tso cai rau pluas tshais ob zaug ib lub lim tiam.

Koj tuaj yeem haus 1 lub qe ib hnub. Ntses rog tsis raug txwv kom poob phaus. Nws muaj cov omega-3 fatty acids uas tseem ceeb uas muaj txiaj ntsig zoo rau cov metabolism hauv thiab tawv nqaij. Txog 200-300 gr. oily ntses ib lub lim tiam yog qhov ua tau zoo.

Ntawv qhia zaub mov rau txhua hnub

Cov txheej txheem ntawm kev poob phaus thiab noj qab nyob zoo yuav nyob ntawm qhov muaj peev xwm ua tau ntawm kev noj haus. Yog tias koj ua cov zaub mov sib txawv ntau li ntau tau, tom qab ntawd nws yuav yooj yim rau kev txwv kev noj zaub mov txwv.

Hnub Monday

• noj tshais: millet porridge, ib khob ntawm cov rog rog kefir;
• pluas tshais thib ob: tsev cheese 5% rog, kua ntsuab;
• noj su: steamed buckwheat nrog nqaij qaib mis, 100 gr. zaub qhwv, ib khob kua txiv zaub;
• khoom noj txom ncauj thaum tav su: hau qe qaib, 110 g ntawm taum ntsuab;
• noj hmo: 140 gr. boiled ntses, 250 gr. broccoli, ib khob tshuaj ntsuab tshuaj ntsuab.

Tuesday

• pluas tshais: omelet ntawm 2 lub qe, ib daim me me ntawm cov qhob cij, ib khob kas fes;
• pluas tshais thib ob: ib txhais tes ntawm cov txiv ntoo nyoos;
• noj su: kua zaub nyob rau hauv cov nqaij ntshiv nrog zaub qhwv, zaub xam lav nrog taum thiab qaib cov txwv, ib khob dej tshuaj yej ntsuab;
• khoom noj txom ncauj thaum tav su: me me ntawm prunes lossis cov hnub;
• Noj hmo: zaub xam lav ntawm cov nplooj zaub nrog avocado thiab cws, tofu cheese, ib daim mov ci rye.

Wednesday

• noj tshais: txiv hmab txiv ntoo nyias, ua raws li ob dia kefir;
• pluas tshais thib ob: puv tes ntawm cov txiv ntoo nyoos;
• noj su: 110 gr. mov xim av xim av, ib daim ntawm cov nqaij nyug boiled, zaub tshiab zaub xam lav;
• noj su thaum tav su: 150 gr. tsev cheese 5% rog nrog ntxiv ntawm cov txiv hmab txiv ntoo tshiab;
• noj hmo: boiled tuna, zaub paj.

Hnub Thursday

• noj tshais: ncuav curd, ci hauv qhov cub, 110 gr. tsev cheese 5% rog, tshuaj yej dub;
• pluas tshais thib ob: ob lub txiv apples;
• noj su: ib feem ntawm cov kua zaub ntses, ob lub dib tshiab, ib khob cij;
• khoom noj txom ncauj thaum tav su: ib khob kefir 2% rog, 25 gr. txiv ntseej nyoos;
• noj hmo: 210 gr. ci pollock, dib thiab lws suav zaub xam lav, tshuaj yej ntsuab.

Friday

• noj tshais: oatmeal porridge nrog 3-5 prunes;
• pluas tshais thib ob: qe qe, 1 dib;
• noj su: durum nplej nplej spaghetti, 110 gr. steamed nqaij nyuj, ua haujlwm ntawm kua zaub;
• noj hmo thaum tav su: 55 gr. txiv ntseej roj, 1 tsp. ib diav ntawm zib mu;
• noj hmo: 120 gr. tsev cheese 5% rog, ci zaub, nqaij qaib mis.

Hnub Saturday

• noj tshais: barley porridge, ib khob kefir;
• pluas tshais thib ob: 25 gr. raisins thiab prunes;
• noj su: ci qaib ntxhw fillet, zaub xam lav nrog zaub qhwv thiab dib;
• khoom noj txom ncauj thaum tav su: txiv kab ntxwv;
• noj hmo: stewed zaub sib tov, 120 gr. nyuj nyoos

Hnub Sunday

• noj tshais: ib khob ntawm cov zaub tshiab los yog kua txiv hmab txiv ntoo, maj mam ntsev ntsev, ib khob ntawm cov qhob cij tag nrho;
• pluas tshais thib ob: txiv hmab txiv ntoo nyias, ib khob dej tshuaj yej ntsuab;
• noj su: kua zaub nrog zaub kua zaub nrog legumes, zaub xam lav nrog zaub thiab nqaij;
• noj su thaum tav su: 120 gr. tsev cheese 5% rog nrog ntxiv ntawm 20 gr. qhuav apricots;
• noj hmo: zaub stew nrog nqaij, tshuaj ntsuab tshuaj ntsuab, ob lub khob cij.

Kev noj zaub mov kom raug kom txo qhov hnyav tso cai rau koj kom poob phaus maj: hauv ib lub lis piam, nws yuav siv qhov nruab nrab ntawm 0.5 kg. mus txog 3 kg. nyob ntawm qhov hnyav tam sim no. Qhov txiaj ntsig tseem ceeb ntawm cov txheej txheem yog tias nws tsis yog nqaij thiab dej uas tau hlawv, tab sis yog rog.

Pros thiab cons ntawm cov txheej txheem

Txhua yam khoom noj muaj qhov zoo thiab qhov tsis zoo. Yog li ntawd, nws tsim nyog tham hauv ntau yam ntxiv txog cov yam ntxwv ntawm kev noj zaub mov kom raug.

Cov txheej txheem muaj qhov zoo hauv qab no:

• txo cov qib roj cholesterol, ua kom ntshav siab thiab ua haujlwm hauv lub plawv, ntxiv dag zog rau cov hlab ntshav;
• nce lub zog khaws cia hauv lub cev, tshem tawm kev tsaug zog thiab qaug zog;
• txhim kho qhov mob ntawm daim tawv nqaij, plaub hau;
• normalization ntawm lub plab zom mov, tswj kev noj qab haus huv microflora hauv lub cev, ntxuav lub cev ntawm co toxins;
• poob phaus, uas ua haujlwm tiv thaiv kab mob ntawm cov kab mob plawv thiab endocrine, tshwj xeeb, hom 2 mob ntshav qab zib.

Txoj hauv kev tsuas muaj ib qhov tsis zoo: nws yuav siv sijhawm ntev los ua raws li kev noj zaub mov kom raug kom pom qhov txiaj ntsig.

Cov cai noj zaub mov kom yuag hnyav

Muaj kev xaiv cais rau kev noj zaub mov kom raug, uas tso cai rau koj kom tshem tawm qhov hnyav dhau hauv lub sijhawm luv yam tsis muaj kev noj zaub mov thiab txwv nruj. Cov txheej txheem yog ua raws cov hauv paus ntsiab lus tau piav qhia saum toj no, tab sis kuj tseem muaj ntau qhov ntxiv.

Nws yog qhov yuav tsum tau ua raws li cov lus pom zoo hauv qab no:

1. Haus dej ntau zaus hauv me me. Qhov no pab txo qhov kev tshaib plab.
2. Noj zaub mov tsawg kawg ib zaug txhua 4 teev, tab sis hauv qhov me me. Cov zaub mov no yuav pab ua kom koj cov metabolism sai thiab poob phaus sai dua.
3. Kev noj zaub mov yuav tsum ua raws zaub, tshuaj ntsuab, cov khoom muaj protein tsawg.
4. Cov ntawv qhia zaub mov yuav tsum suav nrog kua txob dub, cinnamon hmoov thiab coriander. Cov txuj lom no pab ua kom cov txheej txheem zom zaub mov.
5. Yog tias qhov kev tshaib kev nqhis tau dhau los hnyav, thiab ua ntej noj mov tom ntej tseem muaj ob peb teev, koj tuaj yeem noj me me ntawm cov txiv ntoo lossis txiv hmab txiv ntoo qhuav.
6. Thaum tsis muaj contraindications, tshuaj yej ntsuab yuav tsum suav nrog hauv cov ntawv qhia zaub mov. Cov dej haus no ua kom cov txheej txheem hlawv cov rog thiab txhim kho kev ua haujlwm.
7. Nws yog qhov tsim nyog yuav tsum tau nquag nyob hauv huab cua ntshiab, ua si kis las, ua qhov tshwj xeeb zaws thiab qhwv.

Cov phaus ntxiv yuav pib ploj mus nyob rau thawj lub lim tiam ntawm kev noj zaub mov. Thiab yog tias koj nruj me ntsis ua raws cov lus qhia teev tseg, tom qab ntawd cov txiaj ntsig zoo yuav tau sib sau ua ke ntev.

Cov yam ntxwv ntawm kev haus cawv

Qhov tseem ceeb ntawm txoj kev haus cawv tsis tuaj yeem kwv yees tau. Dej koom nrog cov txheej txheem zom zaub mov, txhim kho kev zom zaub mov, txo kev qab los noj mov thiab pab ntxuav lub cev.

Kev tsis muaj dej hauv lub cev cuam tshuam tsis zoo rau tus poj niam daim duab, kev zoo nkauj ntawm daim tawv nqaij thiab plaub hau.

Cov kua txiv, tshuaj yej thiab kas fes tsis suav nrog cov nyiaj txhua hnub rau cov kua. Nws yog ib qho tseem ceeb uas lub hauv paus ntawm kev haus dej haus cawv (ntau dua 50%) yog dej huv. Tsis tas li, cov dej sib npaug tau ntxiv nrog tshuaj ntsuab tshuaj ntsuab, dej qab zib txiv hmab txiv ntoo thiab tsis muaj suab thaj sib xyaw. Qhov xav tau txhua hnub ntawm cov kua tuaj yeem suav nrog siv cov mis hauv qab no: 30 ml * kg. Ntawd yog, nrog qhov hnyav ntawm 60 kg. ib tus neeg xav tau 1800 ml. kua ib hnub twg.

Thiab ob peb qhov lus pom yooj yim dua:

• haus ib khob dej ua ntej txhua pluas noj kom txo tau kev tshaib kev nqhis;
• thaum haus kas fes, koj yuav tsum ntxiv lwm khob dej rau hauv cov ntawv qhia zaub mov, vim tias caffeine ua rau lub cev qhuav dej;
• tag nrho cov dej cawv thiab muaj suab thaj tsis suav nrog cov dej haus.

Yuav ua li cas los txiav txim qhov ua haujlwm kom raug

Kev noj zaub mov kom raug rau qhov poob phaus suav nrog txiav txim siab qhov ua haujlwm zoo tshaj plaws. Khoom noj khoom haus yuav tsum xav tias puv, tab sis tsis xis nyob thiab hnyav hauv plab.

Koj tuaj yeem ua raws cov lus qhia yooj yim:

• nqaij qaib lossis ntses fillet - txog 100-130 gr., Txoj kab uas hla ntawm qhov tsis tshaj li xibtes;
• nplej thiab nplej zom - ib txhais tes lossis kwv yees li 100 g;
• zaub - 200-250 gr. (tsis suav cov qos yaj ywm).

Cov ntsiab lus calorie ntawm ib qho khoom noj txom ncauj yuav tsum tsis pub ntau tshaj 200 kcal, thiab tag nrho cov pluas noj yuav tsum tsis pub tshaj 400 kcal.

Cov zaub mov yooj yim rau kev noj zaub mov kom raug

Muaj ntau yam zaub mov txawv uas tuaj yeem siv los npaj cov zaub mov yooj yim, qab thiab noj qab haus huv rau kev noj zaub mov kom raug. Hauv qab no yog ob peb txoj kev xaiv los hloov koj cov zaub mov.

Zaub puree kua zaub nrog nceb

Cov khoom xyaw:

• qos yaj ywm - 1 pc.;
• carrots - 1 yam khoom;
• nceb - 100 grams;
• qab zib dos thiab kua txob - 0.5 txhua;
• cauliflower - 35 grams;
• celery - 40 grams.

Kev npaj:

1. Ncuav dej rau hauv saucepan thiab coj mus rau ib tug boil.
2. Ntxiv cov qos yaj ywm thiab ua noj rau 10 feeb.
3. Ntxiv cov seem ntawm cov zaub thiab cov nceb txiav. Ua noj rau lwm tsib feeb.
4. Ntxiv qee qej thiab ntsev rau lub lauj kaub.

Yeej cov kua zaub ua tiav hauv rab rab kom txog thaum puree

Nqaij qaib fillet nrog zaub

Cov khoom xyaw:

• taub dag - 155 grams;
• nqaij qaib fillet - 1 pc.;
• broccoli - 80 grams;
• Sweet kua txob - 75 grams.

Kev npaj:

1. Tev thiab txiav cov zaub rau hauv cubes.
2. Xa cov nqaij qaib fillet mus rau qhov cub. Ci rau 15 feeb.
3. Ntxiv cov zaub txhoov rau cov nqaij. Ci rau li 10-20 feeb, kom txog thaum cov txiv hmab txiv ntoo muaj kev sib tw.
4. Ntxiv ntsev thiab kua txob mus saj.

Buckwheat kua zaub nrog zaub

Cov khoom xyaw:

• buckwheat groats - 120 grams;
• nqaij broth;
• carrots - 1 yam khoom;
• dawb dos - 90 grams;
• Sweet kua txob thiab carrots - 1 pc.;
• lws suav muab tshuaj txhuam - 1 diav;
• qos yaj ywm - 210 grams;
• lws suav tshiab - 1 pc.;
• zaub roj - 1 diav;
• txuj lom thiab ntsev.

Kev npaj:

1. Ntxiv buckwheat thiab qos yaj ywm pieces rau hauv boiling broth.
2. Finely chop lub dos thiab carrots. Fry hauv roj.
3. Ntxiv lws suav, tswb kua txob, lws suav muab tshuaj txhuam rau zaub. Fry rau lwm tsib feeb thiab hloov mus rau saucepan.
4. Tsis tas li ntawd, ntxiv cov txuj lom, nplooj nplooj thiab cov tshuaj ntsuab tshiab rau hauv lub tais.
5. Simmer cov kua zaub rau 15 feeb.

Zaub xam lav zaub xam lav nrog eggplant

Cov khoom xyaw:

• eggplant - 310 grams;
• txiv apples ntsuab - 1 pc.;
• dos - 1 pc.;
• ntsuab peas - 110 grams;
• boiled qe - 1 pc.

Kev npaj:

1. Tshem tawm ntawm daim tawv nqaij los ntawm eggplant. Zaub zaub hauv cov roj zaub.
2. Ntxiv cov diced dos. Do thiab tshem tawm los ntawm tshav kub.
3. Tos kom txog thaum cov zaub tau txias lawm. Ntxiv ntsuab kua txiv, txhoov qe qe thiab taum ntsuab.
4. Sab saum toj zaub xam lav nrog hnav khaub ncaws ntawm txiv roj roj thiab txiv qaub kua txiv, ntsev kom saj.

Koj tuaj yeem khaws ob peb yam zaub mov txawv uas tsim nyog rau kev noj zaub mov kom raug. Txhawm rau khaws cov khoom noj muaj txiaj ntsig ntau tshaj plaws hauv cov tais diav, nws yog qhov zoo dua los rhaub lawv, stew, ci hauv qhov cub lossis ua kom sov lawv.

Muaj cov zaub mov txawv rau cov khoom noj qab zib qab zib, uas yog raws cov txiv hmab txiv ntoo tshiab, txiv hmab txiv ntoo, tsev cheese, "nyob" yogurt. Nws txaus los txuas koj lub tswv yim - thiab cov zaub mov qab tau npaj lawm!