Txhua cov ntawv xov xwm tawm dag zog lub cev niaj hnub yog kev tshaj tawm tag nrho rau ntau yam khoom noj muaj txiaj ntsig. Ntau zaj lus tau sau txog ntau hom protein uas cov neeg ua haujlwm hauv lub cev siv kom nce cov leeg nqaij. Tab sis koj tuaj yeem ua tiav tib cov txiaj ntsig yam tsis muaj kev noj zaub mov noj qab haus huv. Qhov tsuas yog qhov tsim nyog rau qhov no yog xaiv cov kev cob qhia kev noj haus zoo thiab kev noj haus.
Nws yog qhov tsim nyog
Phau ntawv qhia kev noj haus, cwj mem, phau sau lossis cov ntawv nyeem hauv lub khoos phis tawm, lub laij lej, cov nplai hauv chav ua noj
Cov Lus Qhia
Kauj ruam 1
Thawj kauj ruam yog kom pom tias koj yuav tsum tau haus pes tsawg calories kom ib hnub twg thiaj li nce mus ntau ntau. Ua li no, nce koj qhov hnyav kom txog 40, qhov tshwm sim hauv lub cev yuav yog qhov yuav tsum tau siv los ntawm cov calories. Ntawd yog, yog tias lub cev hnyav txog 70 kg, ces txawj tshaj nws los ntawm 40, peb tau 2800 kcal. Tam sim no, paub txog qhov yuav tsum tau caloric kom tsawg, peb tuaj yeem suav tau ntau npaum li cas ntawm cov protein, rog thiab carbohydrates yuav tsum tau noj. Txog 25-30% ntawm koj cov calories yog yuav tsum muaj protein, 55-60% carbohydrates, thiab 15-20% rog. Piv txwv li, cia peb coj tus piv txwv hauv qab no: 25/55/20. Nrog rau qhov sib piv no, nws hloov tawm tias 700, 1540 thiab 560 kcal yuav raug suav los ntawm cov protein, carbohydrates thiab cov rog. Paub tias 1 g ntawm cov protein thiab carbohydrates yog sib npaug ntawm 4 kcal, thiab 1 g ntawm cov rog yog 9 kcal, peb yuav txuas ntxiv peb cov kev xam:
700: 4 = 175g protein
1540: 4 = 385g carbohydrates
560: 9 = 62g rog.
Kauj ruam 2
Yog li lub sijhawm tau xaiv cov khoom lag luam tsim nyog thiab lawv ntau. Tej zaum nws yuav zoo li thaum xub thawj tias qhov no yog qhov txheej txheem nyuaj, tab sis hauv kev muaj tiag nws tsis yog. Txhua yam uas yuav tsum tau muaj nyob rau theem no yog daim ntawv qhia zaub mov noj, ntsuas chav ua noj (koj tuaj yeem ua yam tsis muaj lawv, txij li yuav luag txhua cov khoom hauv khw muag khoom twb tau ntim los ntawm qhov hnyav) thiab ib phau ntawv sau nrog tus cwj mem los sau. Txhawm rau kom hloov mus rau kev noj zaub mov tsim nyog kom yooj yim thiab tsis ua rau muaj kev tsis xis nyob, nws yog qhov zoo dua rau kev nqa tawm maj mam, piv txwv li, dhau li ib hlis lossis ob. Xaiv ob peb hnub thaum lub sijhawm koj sau txhua yam koj tau noj, thiab ze rau kev mus pw kom suav cov khoom noj muaj calorie thiab kom muaj protein ntau, cov rog thiab carbohydrates raws li cov txheej txheem piav saum toj no. Qhov kev tawm dag zog no yuav pab koj paub tias yuav pauv dab tsi hauv koj cov zaub mov noj.
Kauj ruam 3
Nws yog tsim nyog kom nco ntsoov tias tsis yog tag nrho cov protein thiab carbohydrates yog tsim sib npaug. Rau kev noj tshais thiab noj hmo, nws zoo dua yog xaiv cov zaub mov uas yuav muab lub cev nrog cov khoom noj kom ntev. Lub hauv paus ntawm cov khoom noj ntawd yog cov zaub mov thiab ntau cov hmoov nplej, thiab cov nqaijrog - nqaij, tsev cheese, thiab nqaij qaib. Tom qab kev cob qhia, kom sai sai ntxiv cov khoom siv lub zog ntawm lub cev, nws yog qhov zoo dua los xaiv qhov thiaj li hu ua cov carbohydrates sai thiab cov protein yooj yim. Qhov chaw ntawm yav dhau los yuav yog txhua yam qab zib thiab txiv hmab txiv ntoo, thiab tom kawg - ntses, qe thiab mis nyuj haus.
Kauj ruam 4
Nws tseem tsim nyog kom nco ntsoov tias thaum lub sijhawm nws nce mus rau qhov hnyav, koj yuav tsum haus dej kom ntau txaus (tsawg kawg yog ob litres ib hnub). Thiab ua rau tshem tawm cov cawv, kom tshem tawm cov dej ntawm lub hlwb, ua rau lawv tsis muaj zog, uas txo cov ntim thiab lub zog ntawm cov leeg.
