2024 Tus sau: Brian Parson | [email protected]. Kawg hloov kho: 2023-12-17 15:04
Ntawm cov pluas noj zaub mov ntau qhov ua kom yuag poob nyob rau hauv xyoo tas los no, ob pawg neeg loj tau tshwm sim - muaj rog thiab muaj calorie tsawg. Qhov zoo thiab muaj kev pom zoo tias lawv cov neeg txhawb nqa taw tes, nyob rau hauv Feem ntau, tsuas yog ua rau cov neeg uas xav sim ib qho ntawm ob txoj kev.
Txhawm rau kom nkag siab txog cov kev noj haus twg yog qhov ua tau zoo, nws yog qhov zoo kom tau txais kev paub zoo thiab qhov zoo ntawm cov zaub mov tsis muaj rog lossis rog tsawg.
Kev noj zaub mov kom tsis rog
Tsis muaj kev txwv ntawm cov lej ntawm cov calories tauj ib hnub. Koj tuaj yeem noj kom ntau raws li koj xav tau. Tsuas muaj ib qho mob - cov rog yuav tsum tsis ntau tshaj 20%. Cov ntaub ntawv qhia tau hais tias nrog rau ib qho kev tswj hwm koj tuaj yeem poob ntawm 5 txog 7 kg hauv 6 lub hlis.
Kev noj cov zaub mov muaj roj tsawg yog ib qho yooj yim ua raws, kom ntev raws li koj tuaj yeem tswj tau txhua yam rog - los ntawm butter, nqaij npuas, chocolate, txiv ntoo ua noj thiab lwm yam. Qhov zoo yog nws tsis ua rau koj tshaib thiab nqhis. Qhov tsuas yog mob yog noj tsuas yog ib qho txiaj ntsig ntawm cov rog hauv ob ib nrab ntawm lub hnub.
Cov kws tshaj lij yog cov yauv tias cov kev cai no muaj kev nyab xeeb rau ob tus neeg laus thiab menyuam yaus, cov poj niam cev xeeb tub thiab cov niam laus. Nws muab lub cev nrog txhua cov protein tsim nyog thiab carbohydrates uas saturate lub cev. Ntxiv rau kev tsim qee yam kev noj qab haus huv, kev noj haus cov rog tsawg txo qis [cov roj cholesterol] thiab ua kom ntshav siab.
Ib qho kev cuam tshuam ntawm qhov kev tswj hwm zoo li no yog tsis tas yuav ua haujlwm. Hauv cov tib neeg nruab nrab uas coj lub neej sedentary, nws tsis muab cov txiaj ntsig pom tseeb. Thiab txawm hais tias muaj, lawv qeeb heev.
IN cov khoom noj tsis muaj calorie ntau piv txwv li, cov khoom hnyav poob sai dua. Tab sis nws tseem muaj nws cov txim.
Kev noj zaub mov kom tsawg
Hauv cov zaub mov no, kev noj haus txhua hnub ntawm 2,500 calories yog txo rau 1,500-1,800 calories. Qee tus txawm tias txo lawv cov khoom noj txhua hnub rau 1,000 calories, tab sis qhov no tsis zoo thiab yuav muaj kev phom sij.
Cov khoom noj zoo no ua rau poob phaus sai thiab pom sai sai hauv lub sijhawm luv luv. Txawm li cas los xij, qhov tseeb yog tias ib zaug koj tsum tso nws, nws yog qhov yuav ua rau koj tsis tsuas rov qab ua kom koj qhov hnyav, tab sis tseem nce rau saum. Qee tus neeg lub siab tsis yuag txhua, txawm tias lawv tau txo lawv cov zaub mov kom tsawg li tsawg tau.
Ib qhov nyuaj hais txog kev noj zaub mov muaj calorie tsawg yog xam cov calories. Kev suav neeg suav tsis ncav mus txog 20%. Ntxiv rau, kev siv tshuab kuj tseem muaj qhov tsis zoo - nws ua qhov txawv txawm hais tias koj noj cov khoom noj carbohydrates, cov protein lossis cov rog. Calorie deficiency tau pom tias ua rau cov metabolism hauv qeeb.
Lub cev xav tias nws yuav tsis muaj zaub mov txaus, thiab pib zeem cia kev khaws cia. Kev txiav txim siab qeeb, kev siv lub zog siv qis zuj zus, thiab qhov tsis zoo yog tias qhov no tseem muaj kev rau txim tom qab txiav tawm ntawm tsoomfwv. Thiab cov metabolism hauv qeeb yuav ua rau kev hnyav nce ntxiv, tshwj xeeb yog tom qab koj rov qab noj zaub mov li qub.
Ntawm lwm yam, thaum poob ceeb thawj nrog cov zaub mov tsis zoo, ntxiv rau cov rog, lub cev poob cov leeg nqaij. Tom qab txiav nws nws rov qab, tab sis nyob rau hauv daim ntawv ntawm cov roj tso nyiaj. Lub cev poob cov vitamins thiab minerals uas thaum lub caij cov tshuaj. Cov kev txwv no tuaj yeem ua rau ntau yam teebmeem kev noj qab haus huv.
Dab tsi yog qhov xaus?
Thaum kawg, nws hloov tawm tias nrog kev noj zaub mov kom tsis rog, qhov poob phaus yog qeeb tab sis paub tseeb. Hauv cov calorie tsawg, qhov no tshwm sim sai sai, tab sis feem ntau ua rau cov nyhuv tsis dhau sijhawm. Raws li cov ntaub ntawv no, txhua tus tuaj yeem txiav txim siab rau lawv tus kheej uas zoo rau lawv.
Pom zoo:
Cov Khub Niam Txiv Uas Siv Cov Duab Ntau Dua Muaj Kev Sib Deev Ntau Dua
Daim ntawv cog lus nrog cov khub uas siv ntau lub sijhawm thaum lub sijhawm sau ntawv muaj kev sib deev ntau dua li cov neeg uas lawv cov ntaub ntawv sib tham tau qhuav dua, raws li txoj kev tshawb nrhiav tshiab. Cov kev sojntsuam tau tsim los tsim kom muaj ntau npaum li cas ntawm peb kev sib tiv toj rau kev sib raug zoo hauv zej zog qhia peb tus cwj pwm thiab lub neej.
Rau Qhov Laj Thawj Uas Yuav Ua Rau Koj Siv Sijhawm Tsis Muaj Hnav Ntau Dua
Thaum pib ntawm kev sib yuav, kuv tus txiv thiab kuv tso dag tias wb tau muaj hnub nyob hauv tsev. Yav thaum ub peb tseem hluas, tab sis tsis txhob txiav txim rau peb ntau! Nus muag tseem yog qhov tshiab thaum lub sijhawm ntawd. Peb tau tso dag tias peb yuav siv sijhawm tas hnub hauv peb lub hnub yug khaub ncaws, ua pancakes, da dej thiab ua li cas cov khub niam txiv ua.
Cov Lus Qhia Rau Cov Npog Ntsej Muag Uas Tsis Muaj Kev Mob Ntau Dua
Txhua yam peb tham txog, daim npog ntsej muag siv quav ciab tseem yog ib txoj hauv kev ua haujlwm rau kev tshem tawm cov plaub hau uas tsis xav tau. Nws nyob hauv txhua tus hnab ris thiab tuaj yeem siv hauv tsev. Txawm li cas los xij, ntau tus poj niam zam txoj kev no tshem tawm cov plaub hau vim lawv pom tias nws mob hnyav kawg.
Qhia Rau Cov Khoom Noj Muaj Zog Zoo Uas Koj Yuav Poob Rau Hauv Kev Hlub Nrog
Smoothies yog cov dej qab zib uas muaj txiaj ntsig heev vim lawv tau ua los ntawm cov txiv hmab txiv ntoo thiab zaub uas muaj cov vitamins thiab tsim nyog rau menyuam yaus thiab neeg laus. Lawv tau npaj nrog kev pab ntawm rab rab thiab tshiab los yog yoghurt li dej khov yuav ntxiv rau lawv.
Tsis Muaj Ntau Dua Cov Thom Khwm Tsis Meej Nrog Txoj Kev Tshawb Pom Ntawm Cov Kws Tshawb Fawb No
Ntawm qee lub sijhawm ntawm lawv lub neej, tib neeg pib hnov ntxhiab thom khwm ntau dua thiab ntau dua. Txawm tias thaum lawv nyuam qhuav tau ntxuav tas los, lawv lub ntxhiab tsw zoo li lawv cia siab. Cov kws tshawb nrhiav hais tias qhov no feem ntau yog vim tias qhov kub txias me me uas cov khaub ncaws raug ntxhua, nrog rau cov tshuaj ntxuav tsis muaj tsw uas feem ntau cov neeg siv khoom siv thaum siv eco-hauv lawv cov ntxhua khaub ncaws.