Yuav kom tau ntau tshaj plaws ntawm koj qhov kev tawm dag zog, koj yuav tsum tsis tsuas yog ua kom zoo tshaj plaws hauv lub chaw ua si, tab sis kuj tseem xav txog dab tsi noj tom qab.
Thaum lub sij hawm kev cob qhia, muaj qhov mob hnyav ntawm cov calories. Rau ib daim duab, kev ua si nawv yog qhov kev tiv thaiv zoo tshaj qhov hnyav tshaj. Koj tuaj yeem mus noj cov zaub mov, tab sis tib lub sijhawm poob tsuas yog cov leeg nqaij, lossis koj tuaj yeem siv sijhawm ib teev txhua hnub hauv chaw dhia ua si lossis hauv pas dej, thiab tsis ntev koj yuav hais zoo rau cov rog. Qhov no tau piav qhia los ntawm qhov tseeb tias txhua 7,000 kcal yog 1 kg ntawm qhov hnyav, thiab yog tias qhov kev siv calories ntau dua li lawv tau noj, yuav tsum npaj kom hnyav. Cov lus nug lub ntsiab lus xav tuaj rau hauv siab: yog tias koj tsis noj txhua yam, yog li koj yuav poob ntau npaum li cas poob phaus? Qhov nruab nrab poob phaus tom qab ib hnub ntawm dej tshaib plab yog kwv yees li 1 kg, tab sis tom qab 10 hnub koj tsuas tuaj yeem tsis nco qab, tab sis cov kilograms yuav tsis mus qhov twg. Noj zaub mov heev thiab tshaib plab qeeb cov metabolism hauv, thiab, raws li, lub cev yuav siv nyiaj tsawg zog. Nrog kev nkag siab me ntsis ntawm cov metabolism, peb pom tias qhov kev xaiv zoo tshaj plaws rau kev txhim kho lub cev yog kev ua kis las thiab noj zaub mov zoo.
Tau ua haujlwm tiav raws li lawv qhov kev zov me nyuam hauv qhov chaw dhia ua si thiab rov qab los tsev, qhov kev xav tiav thiab kev noj qab haus huv zoo nkaus li muaj kev tshaib plab. Yog tias koj txhawj xeeb tias los ntawm kev noj ib yam dab tsi tom qab siv zog ua haujlwm, koj yuav rov qab tsim yam uas koj pov tseg, ces koj yuav tsum tsis txhob xav txog nws. Ib yam li ntawd, koj yuav tsum tsis txaus siab koj kev tshaib kev nqhis thawj zaug uas los rau tes. Yog tias koj muaj lub hom phiaj tseem ceeb ntawm kev ua rog lossis nce cov nqaij ntshiv, ces koj yuav tsum mob siab rau qhov koj noj. Yuav kom tau txais txiaj ntsig ntau tshaj plaws ntawm koj qhov kev tawm dag zog, koj yuav tsum pw txaus koj tus kheej nrog calories nrog cov sib xyaw kom zoo ntawm cov protein thiab carbohydrates. Dab tsi yuav tsum raug zam tom qab kev ua haujlwm yog cov zaub mov tsis zoo nrog cov rog thiab suab thaj.
Raws li rau cov protein thiab carbohydrates, tom qab ntawd nws yuav tsum tau sau tseg tias lawv yuav tsum tau noj nyob rau hauv peb caug feeb tom qab qoj ib ce. Nyob rau lub sijhawm no, lub sijhawm los thaum koj tuaj yeem xaiv cov khoom noj nrog cov glycemic siab sib kis, uas yog, noj cov khoom noj carbohydrates yooj yim. Qhov no yog qhov tsim nyog kom ua kom cov leeg muaj zog thiab rov huam dua. Peb tsuas yog xav tau carbohydrates rau cov leeg nqaij, vim tias yog tias koj tsis rov qab kho lawv qhov sib npaug, tom qab ntawd kev rhuav tshem cov leeg nqaij yuav pib. Thaum nws los txog rau cov protein, nws yog lub tswv yim zoo kom muaj cov protein ua kom nrawm nrawm tom qab kev tawm dag zog. Hauv qhov no, tus nqi ntawm cov khoom cua protein nce txog li peb zaug thaum piv rau kev tshaib plab tom qab kev cob qhia.
Yog tias koj lub hom phiaj tsis yog kom nce cov leeg nqaij, tab sis kom poob ceeb thawj, ces cov cai khoom noj khoom haus hloov me ntsis. Txhawm rau kom poob ceeb thawj tom qab kev tawm dag zog, koj yuav tsum tos tsawg kawg ib teev txog thaum koj pluas noj tom ntej. Qhov no yooj yim piav qhia los ntawm qhov tseeb tias nrog kev noj zaub mov muaj zog tuaj rau hauv, tshem tawm qhov xav tau los siv lawv cov rog. Qhov sib txawv tseem nyob hauv qhov tseeb tias nrog kev xaiv thib ob nws yog ua tau kom tsis txhob haus cov protein co. Nws yog qhov tsim nyog kom nco ntsoov tias tom qab kev tawm dag zog lub cev nws raug nquahu kom tshem tawm txhua yam uas muaj caffeine: kas fes, cocoa, ntsuab tshuaj yej thiab txhua chocolate bar. Txhawm rau pom ntau yam ntxiv hauv daim duab ntawm cov khoom noj uas tau tso cai, cia peb saib qhov uas yuav tsum tau muab pov tseg thiab.
Cov nqaij nyoos thiab cov zaub siav
Vim li cas, nws yuav zoo li? Tab sis nws yooj yim heev los piav tias vim li cas cov zaub tsis zoo rau kev noj zaub mov zoo tom qab ua tiav. Lawv yog cov muaj rog tsawg, uas yog ib qho ntxiv, tab sis kuj muaj cov calories tsawg, uas yog, raws li, rho tawm. Calorie qhov tsis txaus tsis tuaj yeem thim rov qab thiab tswj cov metabolism hauv kev noj qab haus huv. Ntxiv rau, zaub tsis muaj protein txaus rau qhov no, thiab yuav tsum muaj cov protein tom qab ua si tag.
Ntsev
Tom qab kev tawm dag zog ntawm lub cev, koj yuav tsum tsis lees paub koj tus kheej ntawm kev siv ntau yam khoom noj qab ntsev. Cov zaub mov muaj ntsev ntau, xws li chips, tuaj yeem ua rau kom cov poov tshuaj tsawg dua. Poov tshuaj yog lub pob zeb zoo heev rau kev ua haujlwm ntawm tes ntawm lub cev.
Khoom qab zib
Txaus tu siab, huav qab zib kuj tseem txwv. Txawm li cas los xij, qhov no tsis yog qhov xav tsis thoob. Cov khaub noom chocolate thiab khoom qab zib, uas muaj qab zib thiab calories ntau, yog qhov tsis muaj txiaj ntsig tom qab kev ua si vim tias lawv tsis muaj txhua yam uas yuav muaj txiaj ntsig rau lub cev tom qab ua haujlwm hnyav. Tau kawg, chocolate dub (tsawg kawg 70% cocoa) muaj cov antioxidants zoo, tab sis koj tsis txhob noj nws tom qab ua haujlwm ntawm cov simulators.
Cov vas nthiv lossis cov zaub mov muaj roj ntau
Nws mus yam tsis tau hais tias french kib thiab burgers yeej tsis tau txais txiaj ntsig, tsis yog tom qab tawm haujlwm. Yog lawm, pizza thiab cov dev kub yuav yooj yim txaus siab koj lub qab los noj mov thiab muab lub zog rau koj ntau dua, tab sis qhov no, koj yuav tshem tag nrho cov kev sib zog ua haujlwm hauv cov cuab. Cov rog tsuas yog ua kom qeeb plab zom mov, thiab koj xav tau txoj kev rov sib luag. Yog li peb tshaj tawm cov zaub mov ceev tus yeeb ncuab tus naj npawb ib rau tus naj npawb zoo nkauj, tsis hais seb koj nyuam qhuav ua los tsis ua.
Tom qab cov npe ntev ntawm kev txwv tsis pub tawm, lo lus nug tshwm sim: koj tuaj yeem noj dab tsi tom qab kev cob qhia?
Daim ntawv no yuav luv dua, tab sis muaj txiaj ntsig ntau dua.
1) Khoom noj muaj protein ntau. Qhov tsim nyog ntawm cov protein tom qab kev cob qhia yog txog 20-30 g. Tom qab cov kis las, koj tuaj yeem them taus noj ib omelet nrog nqaij ntshiv. Tsev cheese, cov ntses ntshiv, nqaij qaib thiab qe hau tseem raug tso cai.
2) Cov khoom noj carbohydrate. Qhov yuav tsum tau ntawm carbohydrates yog 70-100 g. Peb kua txob tso cai: buckwheat, oatmeal, pearl barley, nplej. Koj tuaj yeem noj cov nplej dawb lossis durum nplej zom. Hauv cov khoom me me, koj tuaj yeem ua zib ntab thiab, ntawm chav kawm, freshly nyem kua txiv, txiv tsawb thiab qhob cij (ceg).
Txawm lub hom phiaj twg koj ua hauv kev tawm dag zog: nce mus rau hauv lub cev lossis poob rog - nco ntsoov tias kev noj haus tom qab ua haujlwm yog ib qho tseem ceeb xws li kev tawm dag zog nws tus kheej. Thiab yog li hais tias koj cov kev siv zog tsis nyob rau hauv vain, sib npaug koj cov zaub mov noj.
