Lig hmo - seb nws yog tiag tiag thiaj li teeb meem? Pab xaiv rau ib tug lig hmo

Tag nrho cov neeg uas yog saib lawv zoo li, paub li cas no, tom qab rau lub sij hawm uas tsis tshua muaj undesirable, txij li thaum lig hmo ua qhov hnyav nce. Tab sis zoo tag nrho fim qhov tseeb hais tias nws tsis yog ib txwm tau mus los tsev rau lub sij hawm, thiab ua noj ua haus noj hmo feem ntau muaj tau los yog siv lub sij hawm, uas ntxiv pushes nws pib. Yuav ua li cas nyob rau hauv cov ntaub ntawv no? Yog nws yog phem li ntawd muaj nyob rau hauv rau yav tsaus ntuj, los yog tseem ib co khoom uas muaj kev pom zoo rau ib tug khoom noj txom ncauj ua ntej yuav mus pw?

Yuav ua li cas lub sij hawm yog tau noj hmo

Yuav ua li cas npaum li cas tom qab noj hmo yuav tsis muab suav hais tias muaj teeb meem? Cov neeg uas ua raws li los ntawm cov kev cai ntawm "tsis txhob noj tom qab rau" thiab suffers vim hais tias ntawm nws, tos zoo xov xwm. Nutritionists hais tias: tsis txhob rov qab thiab xav zoo, koj yuav tsum noj rau 3-4 xuab moos ua ntej yuav mus pw. Uas yog, yog tias ib tug neeg mus pw nyob rau hauv 12 teev, uas muaj feem xyuam rau nws ua hauj lwm los yog ua tsev neeg nyias muaj nyias haujlwm, nws yog tseem ua tau kom hmo nyob rau hauv lub 8 los yog 9 teev.

Nyob rau hauv tas li ntawd, raws li cov kws txawj hais tias, yog tias koj yeej xav kom poob ceeb thawj, koj lub cev yuav tsis tshaib plab, tawm hauv nws tsis muaj khoom noj khoom haus rau ntau tshaj 12 teev. Tej quas ntus yoo mov yuav ua tau kom mob nyob rau hauv lub mob huam thiab stagnation nyob rau hauv hnyav, thiab tej zaum kuj txawm mus rau nws ntxiv. Cov yav tas yog vim lub fact tias, rau ib ntev lub sij hawm ntawm kev yoo mov, lub cev yog yuam kom siv cov as-ham los ntawm cov nqaij. Yog li ntawd, sai li sai raws li nws tau txais zaub mov, nws tam sim ntawd converts nws mus rau hauv cov roj.

Nyob rau hauv tas li ntawd, cov ua txhaum ntawm kev noj haus ua rau yus metabolic slowdown, thiab qhov no muaj ib tug ncaj qha kev sib raug zoo yuav tsum tau ua kom poob ceeb thawj los yog tsis. Yog li ntawd nws yog ib qho tseem ceeb heev kom ua raws li cov kev noj haus thiab yuav tsum muaj noj hmo - tob 3 teev ua ntej yuav mus pw. Nws yuav tsum tau nco ntsoov hais tias uas los ntawm lub caij noj hmo, uas coj qhov chaw nyob rau lub sij hawm, koj muaj peev xwm tsuas rov qab nyob rau hauv cov kev tshwm sim hais tias nws yuav muaj teeb meem cov khoom.

Options rau ib tug lig hmo

Tom qab ua hauj lwm, qhov chaw uas noj tshais muaj ib khob kas fes thiab ib tug bagel noj su nrog cov tshuaj yej, nws yog ib qhov nyuaj los tsis kam koj tus kheej thiab tsis txhob noj noj hmo qho mashed qos yaj ywm thiab steamed meatballs. Thiab nws yog xws li ib cov zaub mov yuav tsis pab tau heev rau plab zom mov, vim hais tias nws muaj cov hmoov txhuv nplej thiab cov protein, uas yog heev yooj yim mus rau reconcile nrog txhua lwm yam. Yuav ua li cas yog suav tias yog zoo tagnrho rau ib tug yav tsaus ntuj noj mov? Nutritionists hais tias nws yuav tsum tsis ntau tshaj 20% ntawm txhua txhua hnub calorie ntau ntau.

Yuav ua li cas yuav koj noj ib tug lig noj hmo? Cov kab mob nws tus kheej mas dictates dab tsi cov khoom xav pom nyob rau hauv lub phaj. Tab sis dua, nyob rau hauv thiaj li yuav muaj kev noj qab nyob yog tseem ceeb heev, uas lawv coj lub cev mus rau heev dua lwm yam txiaj ntsim. Yog li ntawd, yog tias koj xav noj ib daim loaf nrog butter, nws yog zoo dua los hloov nws nrog cov uas tsis muaj roj cheese thiab tag nrho grain mov ci, yog tias ib tug nqaij tais - nws yog ntshaw tias nws tsis yog greasy burger thiab ib daim ntawm boiled nyuj thiab zaub. Nws tseem yog heev pab tau kefir los yog yogurt, vim hais tias lactic acid cov kab mob uas muaj nyob rau hauv cov khoom, saib xyuas ntawm lub microflora ntawm lub plab thiab cov hnyuv cleansing kev nplij siab.

Noj hmo yuav tsum tau raws li lub teeb li sai tau thiab nyob rau tib lub sij hawm heev hearty, tab sis kom pw tsaug zog yuav muaj zog, thiab nyob rau hauv thaum sawv ntxov yuav yog ib tug zoo mus ob peb vas. Tab sis tsis txhob hnov qab tias nws yog tsis cais hais tias xav noj ib yam dab tsi ntau noj, tab sis, ces muaj yog ib tug nyuaj nrog hnyuv ntxwm tsis kam yuav nyuaj heev, yog hais tias koj haus dej haus uas tsis muaj roj yogurt tom qab ib tug nyuaj hnub ua hauj lwm. Qhov tseeb tiag mas, xaiv cov khoom yuav tsum zom txog 2-3 teev, yog li qhov hnyav khoom, xws li nqaij npuas, sausages thiab cov kaus poom nqaij, yuav tsum tau zam.

Yuav ua li cas yuav tsum muaj ib hmo thaum lub sij hawm noj cov zaub mov

Lig noj hmo rau ib tug noj cov zaub mov yuav tsum tsis muaj-calorie, nyiaj pab ntau tshaj 350 kcal. Qhov no, ntawm chav kawm, muaj peev xwm tsis yuav ib daim khob cij dawb thiab hnyuv ntxwm.

Koj muaj xws li ib tug hom uas txhua txhua hmo yuav tsum tau ib tug lig hmo ntuj noj khoom txom ncauj? Yuav ua li cas mus noj kom poob ceeb thawj? Yuav kom tus luj ho tsis loj hlob, nws yog ntshaw uas noj hmo muaj feem ntau ntawm digestible proteins. Qhov zoo tshaj plaws kev xaiv ntawm yav tsaus ntuj noj mov yuav tsum:

• tsev cheese;
• kua mis nyeem qaub;
• KUA MIS NYEEM QAUB nrog cereals.

Raws li rau lub txiv hmab txiv ntoo - lub unequivocal lo lus teb rau cov nqe lus nug, koj yuav tau noj rau lawv ua ntej yuav mus pw los yog tsis, tsis muaj nyob. Piv txwv li, ib co nutritionists hais tias qab zib txiv hmab txiv ntoo - yog indispensable rau lub cev cov ntaub so ntswg, thiab lwm yam uas yog fructose thiab carbohydrates, uas muaj peev xwm ua rau muaj mob cov tsos ntawm fatty deposits nyob rau hauv rau yav tsaus ntuj.

Muab me me kev noj haus noj mov yuav tsum tsis ntau tshaj 250 g, i.e. muab tso rau hauv ib lub beaker. Ntawm cov hoob kawm, tus noj mov yuav tsum tau ua kom tiav nyob rau hauv 3 teev ua ntej lub sijhawm teem pw tsaug zog, khoom noj khoom haus rau siab zom thiab yuav tsis ua rau ib tug kev xav ntawm heaviness nyob rau hauv lub plab.

Yog hais tias ib tug dog dig tsev cheese los yog hau ntses tsis nplua koj, koj muaj peev xwm ua noj, piv txwv li:

• taub dag ragout;
• stewed nqaij qaib nrog nceb;
• Ib qho yooj yim Qaib nyias nrog dib;
• tsis txwv tsis pub haus tshuaj yej, kas fes los yog cocoa - lub tseem ceeb tshaj plaws uas lawv tsis ntxiv piam thaj los yog lwm yam sweeteners.

Noj hmo tom qab ib tug workout

kev kawm feem ntau xaus li cia li tom qab rau, raws li muaj zog gyms los yog feem ntau cov neeg mus saib tom qab ua hauj lwm. Yog hais tias lub hom phiaj ntawm lub ce - poob phaus, dua li ob xuab moos tom qab khiav ce tsis muaj raws li recuperate lub cev siv roj.

Thiab hais tias muaj hmo ntuj muaj yog tsis muaj zog kev txiav txim zoo ntawm kev tshaib kev nqhis, nws yog qhov zoo tshaj plaws mus ib ce ib lub teeb khoom txom ncauj (noj mov yuav tsum tau muaj 1.5 lub sij hawm). Nws yog ntshaw tias cov twb qhov chaw ntawm carbohydrates:

• txiv hmab txiv ntoo nrog tsev cheese;
• porridge nrog ib tug me me npaum li cas ntawm cov zaub roj;
• txiv hmab txiv ntoo thiab zaub xam lav;
• wholegrain biscuits los yog qhob cij.

Heavy khoom raws li cov hom ntawm cov nqaij patties los yog cov hnyuv ntxwm nyuaj yog zoo dua tsis mus rau noj, vim hais tias lawv ua tau ib heaviness nyob rau hauv lub plab yuav txo tau cov hauj lwm zoo ntawm cov workout. Tsis tas li ntawd, nws yuav tsum tsis txhob los ntawm high-calorie ncuav thiab lwm yam pastries.

Tom qab los tsev, yuav tsum tau ib tug me ntsis khoom noj txom ncauj, ob teev tom qab. Txawm li cas los, ib tug lig hmo ntuj noj khoom txom ncauj tom qab ib tug workout yuav tsum yooj yim heev. Yog li ntawd, koj yuav tau noj ib fermented mis los khoom - cheese, yogurt los yog kefir - tiam sis tsis tas tsawg-calorie. Mus pw nrog kev tshaib kev nqhis lawm yog tsis pom zoo, txwv tsis pub pw tsaug zog yuav nyob tsis tswm thiab lub lub cev tsis muaj lub sij hawm kom zoo.

Noj hmo nyob rau hauv lub hom workout

Nws thiaj li tshwm sim hais tias cov poj niam ua kom poob phaus, qhia ib, tab sis tseem tsis tau lub qhov kev kawm. Yog vim li cas yog no mas? Thawj kauj ruam yog pinpoint lub hom phiaj ntawm kev qoj ib ce. Tom qab tag nrho, muaj cov neeg uas txhawb txoj kev loj hlob ntawm cov nqaij loj, thiab muaj cov neeg uas hais txog tsuas yog nyob rau poob phaus.

Lub luag hauj lwm ntawm lub hmo rau tus thawj yog qhov tseem ceeb heev, vim hais tias yog koj xav kom lawv muaj nqaij noj mov, noj zoo dua nyob rau hauv thawj 20 feeb tom qab tawm hauv lub chav tsev, thiab nws yuav tsum tau protein cov khoom (qe, nqaij, cheese). Thaum fais fab tuag no txoj kev, ib tug ntse txo nyob rau hauv hnyav yuav tsis muaj cai, raws li cov roj loj yuav tau los hloov los ntawm cov nqaij ntshiv, uas yog npaum li cas cev ntas.

Yog hais tias cov kev cob qhia teem thiaj tau tuaj rau poob thiab noj hmo muaj ib hom ntawm cov zaub thiab tsis muaj khoom noj muaj roj los yog nqaij, yuag yuav tsis ntev ntev.

Kuv yuav tsum tau hla noj hmo

Feem ntau cov poj niam nyob rau hauv tus caum qab ntawm ib tug zoo nkauj daim duab xav tsis muaj. Es tsis txhob noj mov, lawv yuav tau haus tshuaj yej los yog, rau ntawm phem tshaj, yogurt. Pab yog tias xws li ib tug hloov noj mov thiab ua li cas thaum lub cev yog tshaib plab?

Zaum hais tias lub abolition ntawm lub hmo, nyob rau hauv tus, tsis yog li ntawd phem heev, raws li ntev raws li lub caij nyoog nruab nrab noj mov tsis yog ntau tshaj 12 teev. Yog hais tias noj tshais tom qab kawg noj mov yuav tuaj los ntawm 13-14 lub sij hawm, koj metabolism yuav qeeb thiab, nyob rau hauv tas li ntawd, tej zaum yuav muaj teeb meem nrog digestion.

Poob ceeb thawj yuav tsum tau nco ntsoov tias kev puas tsuaj los ntawm lub hmo yuav ua tau, tsuas yog hais tias tus neeg yog mus noj ib tug ntau ntawm high-calorie khoom noj, yog noj rau 100 g muaj roj tsawg tsev cheese, ib lub cev nws yuav tsuas muaj txiaj ntsim.

Lig hmo: yog hais tias nws yeej yog phem li ntawd?

Ib tug txiv neej zaum ntawm ib tug khoom noj los yog tsis tau, nws yuav tsum nco ntsoov hais tias muaj yuav ua tau zoo puas tsuaj los ntawm ib tug lig noj hmo. Qhov no tshwm sim thaum nws tau ua heev tshaj thiab satisfying, piv txwv li, tom qab rau yav tsaus ntuj tsiab peb caug. Txawm li cas los, yog hais tias nws yog peb lub sij hawm ua ntej yuav mus pw, tsis muaj dab tsi txaus ntshai yuav tshwm sim.

Tab sis thaum koj muab tom qab ib tug noj mov sai li sai tau poob pw tsaug zog, tag nrho cov dab nyob rau hauv lub cev mus rau qeeb, nrog rau cov kev ntawm digestion. Raws li ib tug tshwm sim, khoom noj khoom haus yog ncua nyob rau hauv lub plab, ncab ib ce nws. Ntxiv mus, cov as-ham yuav tau nyob twj ywm nyob rau hauv nws, thiab cov ntshav twb tau txais cov hniav lwj khoom, lom lub cev. Raws li ib tug tshwm sim, thaum sawv ntxov tus neeg pom tau tias phem, tej zaum txawm tej yam tshwm sim ntawm kev qaug tshuaj lom.

Nws yuav tsum tau nco ntsoov hais tias hais tias nws yog rau yav tsaus ntuj ntawm insulin lawm yog tshwj xeeb yog active, li ntawd, tag nrho cov noj ua ntej yuav pw puv mus rau hauv cov roj, uas yog tsis tsuas cov kev hem thawj ntawm tshaj phaus, tiam sis kuj tseem muaj teeb meem nrog lub plawv thiab endocrine systems.

Cov kev cai ntawm lig hmo

Yuav kom xav tias zoo thiab saib zoo, rau yav tsaus ntuj noj mov yuav tsum tau nqa tawm los ntawm cov cai no:

1. Noj yuav tsum tau tsis pub tshaj peb teev ua ntej yuav mus pw.
2. Tom qab cov pluas noj, tsis txhob Rush mus sai li sai tau pw saum lub rooj zaum, raws li rau lub teb assimilation ntawm cov khoom noj yuav tsum tau ib lub teeb lub cev ua si.
3. Los ntawm lub rooj nws yog tsim nyog los tau li ib tug me ntsis tshaib plab.
4. Portia yuav tsum tsis muaj ntau tshaj li ib khob.
5. Noj hmo yuav tsum tau teeb, li ntawd, nws yog ib qhov zoo tshaj plaws los mus ua kom ib tug hearty noj mov.

Yuav ua li cas yog hais tias nws yog noj hmo lub sij hawm thiab yog tsis txaus

Feem ntau qhov no tshwm sim thaum lub hmo dhau hearty, los yog tib neeg tsuas noj ntau tshaj peb xav tau. Thaum peb noj mov ib hnub twg rau noj hmo yuav tsum tau dab tsi rau 25% ntawm cov hnub volume ntawm cov khoom noj rau pluas tshais - 35%, rau noj su - 40%. Nyob rau hauv txhua rooj plaub, yog li ntawd tom qab thaum lub sij hawm pw tsaug zog yog tsis quaj los kuamuag vim kev tshaib kev nqhis, nws yuav tsum tau ua ib tug tsis tshua muaj-calorie smoothies.

Nws yuav npaj los ntawm fermented mis nyuj cov khoom, txiv hmab txiv ntoo thiab zaub nrog ib tug blender. Yog li, nws tseem tau mus muab tsev cheese, mis nyuj thiab txiv duaj los yog txiv tsawb, txiv pos nphuab thiab cheese. Yuav kom haus dej haus yog yooj yim thiab txias, uas yog ib qho tseem ceeb thaum lub sij hawm lub tshav kub, koj yuav tau ntxiv cov dej khov rau nws.

Yuav ua li cas kom tsis txhob noj thaum hmo ntuj

Muaj ntau nights worrying kev xav ntawm kev tshaib kev nqhis, thiab txawm tom qab noj hmo tes mus rau hauv lub tub yees. Nyob rau hauv xws li mob, nws yog ib qhov zoo tshaj plaws rau haus tej herbal tshuaj yej nrog txiv qaub, dua li kub, vim hais tias nws tsim lub illusion ntawm saturation.

Distraction los ntawm xav txog cov khoom noj thiab kub tub, uas yuav so kom txaus npaum li ntawd, tias tom qab nws cia li xav mus pw tsaug zog. Zoo kev pab thiab txhuam koj cov hniav thaum hmo ntuj cov tshuaj txhuam hniav nrog mint.