Sibhawm, cov nqaijrog, carbohydrates

Nyob rau hauv hnub no lub ntiaj teb no, cov neeg uas tos txais lawv acquaintances, cov phooj ywg los yog cov txheeb ze lub hnub yug, xav xwb 3 yam: kev zoo siab, noj qab haus huv thiab nyiaj txiag. Nws yog tiamsis. Txawm li cas los, peb muaj peev xwm kos ib qho tseem ceeb xaus hais tias txhua yam yog khaws cia nyob rau hauv ib tug ntawm tes - yog noj qab haus huv.

Yog tsis muaj kev kho mob neeg yuav tsis tau kev zoo siab los yog ua kom tau nyiaj. Thiab yog li ntawd nws yog ib qho tseem ceeb los mus saib xyuas qhov zoo ntawm lawv cov kev kho mob, tsis ntau npaum li cas los cawm, txij li thaum nrog rau cov tib neeg lub cev yog tsis tau txais yau txhua txhua xyoo, tab sis nyob rau hauv tsis tooj, yog laus, thiab tus txheej txheem no yog inevitable.

Nws yog tsim nyog xav txog lo lus nug no, vim hais tias feem ntau cov neeg tsis paub ntawm cov xwm txheej no. Saib xyuas noj qab haus huv - tsis tau mus rau lub tsev kho mob txhua txhua hnub, zaum muaj thiab cog lus nrog cov laus grandmothers. Qhov no paradigm yog kiag li tsis ncaj ncees lawm!

Kev saib xyuas ntawm koj tus kws kho yuav ib tug txheej ntawm kev ua. Rau feem ntau feem - nws yog ib tug ua si nawv thiab kev noj haus. Cov ob yam tseem ceeb Cheebtsam pab kom cov tib neeg daim tawv nqaij thiab hauv nruab nrog cev muaj nyob rau hauv zoo mob, raws li tau zoo raws li pov noj qab nyob zoo, uas yog ib qho tseem ceeb heev rau lub neej ntawm txhua tus neeg.

Txhua leej txhua tus, yog tias koj xav kom ua tau zoo dua, lossi txhim kho thiab cob qhia nej cov willpower.

Nws yog hais tias lub tshiab cwj pwm tsis zoo rau koj muaj peev xwm "tau siv" rau 21 hnub. Qhov no yog tej zaum yeej muaj tseeb. Kuv ntseeg hais tias tus tshiab cwj pwm tsis zoo yooj yim mus rau "tau siv" yog hais tias lawv ua tau rau lawv tus kheej thiab tsis yog rau lwm tus neeg. Tus haib tshaj txug - yog peb tus kheej. Khiav ntawm qhov teeb meem yog thawj kauj ruam ntawm kev txhim kho lawv zoo ntawm lub neej.

Kuv mam li qhia rau koj txog lub tseem ceeb tshaj plaws hauv paus ntsiab lus ntawm ib tug noj qab nyob zoo txoj kev ua neej, uas pab kuv kom lawv noj qab haus huv.

dej

Qhov tseem ceeb tshaj nyob rau hauv ib tug noj qab nyob zoo noj haus - nws yog dej tshuav nyiaj li cas. Tam sim no muaj ib tug ntau ntawm mobile daim ntaub ntawv, uas yuav tsis pub rau koj hnov qab hais tias nws yog lub sij hawm mus haus dej haus ib khob ntawm cov dej. Cov ntawv sau npe yog cov zoo suited rau cov neeg uas yeej ib txwm nyob rau hauv ib tug maj thiab tsis muaj lub sij hawm.

Qhov zoo tshaj plaws rau haus yog dej, es kas fes los sis tshuaj yej, vim hais tias cov dej ntxuav hauv lub cev ntawm toxins thiab muab ib tug tshiab lub cev. Ib tug kas fes thiab tshuaj yej ua qhov rov qab qhov teeb meem no, uas yog, lub outflow ntawm cov dej los ntawm peb lub cev.

Qhov ratio BZHU

BZHU txhais tau tias "cov nqaijrog, Sibhawm, carbohydrates." Nyob rau txhua yam khoom uas koj yuav tau nyob rau hauv lub khw, qhov no piv yog sau.

Cov tshuaj yog lub hauv paus ntawm tus tib neeg lub cev. Deficiency ntawm tej yam ntawm cov tshuaj no tej zaum yuav ua rau kev phiv txim. Yog li ntawd nws yog tsim nyog los paub tus nqi ntawm tau ntawm txhua tus.

Protein yog ib qho tseem ceeb tivthaiv rau cov creation ntawm lub hlwb thiab lug hais tias ua li tag nrho cov nruab nrog cev thiab lub cev. Yog li ntawd, tom qab kev kawm neeg yuav tsum tau protein kom yaj puas leeg. Ib tug lossis loj npaum li cas ntawm cov protein muaj nyob rau hauv cov nram no cov khoom: nyuj, nqaij qaib, nqaij npuas, qaib cov txwv, nqaij ntses, nqaij nyuj, qe, tsev cheese, cheese, ceev, legumes thiab tseem grain.

Cov khoom uas yuav tsum tau tam sim no nyob rau hauv cov khoom noj ntawm txhua tus neeg. Nyob rau hauv thiaj li yuav paub ntau npaum li cas koj yuav tsum haus cov protein, peb xam noj npaum li cas.

Tus nqi rau cov neeg uas tsis muaj lub cev ua si: 1 kg = 1 g protein.

Tus nqi rau cov neeg uas nruab nrab lub cev ua si (3-5 lub sij hawm ib lub lim tiam ce): 1 kg = 1.5 g protein.

Tus nqi rau cov neeg uas muaj lub cev ua si (5-7 lub sij hawm ib lub lim tiam ce): 1 kg = 2-2.5 g protein.

Koj muaj peev xwm siv ntau yam ntawm online kom paub seb tus nqi ntawm cov protein nyob rau hauv cov khoom siv. Number BZHU feem ntau sau ib daim ntawv rau cov khoom uas nyob rau hauv cov nqaij nyoos daim ntawv no, i.e. lawv cov ntsiab lus nyob rau hauv cov kev npaj tej zaum yuav txawv. Qhov no yog tshwj xeeb tshaj yog muaj tseeb ntawm cov rog.

Sibhawm yog lub luag hauj lwm rau lub "cia" ntawm lub zog nyob rau hauv lub cev. Yog tsis muaj lawv, tib neeg lub cev yuav tsis ua. Nws yog tsis yooj yim sua rau kiag li cais cov rog ntawm cov khoom noj. Sibhawm pab peb lub cev, thiab yog li ntawd nws yog ib qho tseem ceeb rau siv. Rau ib txwm lub xeev ib tug neeg yuav tsum haus tsawg kawg yog 30 grams rog ib hnub twg, los yog pib nrog rau daim tawv nqaij muaj teeb meem, cov plaub hau thiab rau tes. Norma tseem muaj tshwm sim thiab yuav muab xam los ntawm ib tug neeg lub ceeb thawj.

OK: Lub ceeb thawj los ntawm tus neeg / 2.

Uas yog, yog tias kuv yuag yog 70 kg, tus nqi = 35 grams rog, tab sis yog hais tias tus luj ntawm 55 kg, tus nqi = 30 grams ntawm cov rog lawm!

Nws yog ib qho tseem ceeb kom paub hais tias muaj cov yuav pab tau (unsaturated) thiab phem (nyeem) rog kom tsawg. Muaj coob tus tau hnov txog lub thiaj li hu ua "ntses roj." Qhov no yog ib tug pab tau cov roj, uas yog tseem xa mus rau raws li omega-3. Nws yog nyob rau hauv tej ntses. Tsis zoo lub sibhawm yuav txhawb lub tsim ntawm cov ntshav txhaws uas ua rau lub plawv sib cem, ces koj yuav tsum tiv thaiv koj tus kheej los ntawm lawv cov kev siv. Lawv muaj nyob rau hauv cov roj (txiv maj phaub, butter, xibtes roj, cocoa), raws li zoo raws li nqaij. Yog hais tias koj txo qhov tsawg ntawm cov roj nyeem tsawg, cov zoo-ua noticeably txhim kho.

Carbohydrates - ib qhov chaw ntawm lub zog. Tsis muaj carbohydrates yuav tsis muaj rog mus noj tej yam kev txiav txim. Muaj tej yam yooj yim thiab complex carbohydrates. Qhov txawv yog tias complex carbohydrates yog maj mam nqis los ntawm lub cev, uas muab nws lub zog rau lub sij hawm ntev. Piv txwv li, buckwheat, oat, barley, pias porridge, cov nplej zom thiab qos yaj ywm muaj complex carbohydrates. Tej yam yooj yim carbohydrates yog nqis sai sai thiab tsa cov ntshav qab zib, uas ua rau yus mus rau lub fact tias lub cev pib yuav tsum muaj noj sai npaum li cas tshaj nyob rau hauv txoj kev siv cov complex carbohydrates.

Feem ntau cov neeg tau hnyav vim hais tias ntawm carbohydrates, yog li ntawd koj yuav tsum tau paub ntawm lawv cov kev noj npaum li cas.

Cai teev loj: 1 kg = 2 g carbohydrate.

Slimming OK: 1 kg = 1.5 g carbohydrates thiab tsawg, mus rau 1 g ntawm carbohydrate.

Tsis kam ntawm cov fwj dej qab zib thiab kua txiv hmab nrog preservatives

Qhov no kuj yog ib qho tseem ceeb vim hais tias cov ntaub ntawv dej qab zib muaj loj nyiaj ntawm cov tshuaj additives uas yog phem rau lub cev thiab txawm txov nws. Yog li ntawd, phasing tawm ua rau kev txhim kho nyob rau hauv koj lub cev.

Tsis ua hauj lwm ntawm tau phem

Haus thiab haus luam yeeb - cov yeeb ncuab ntawm txhua tus tib neeg. Feem ntau cov neeg hlub kom indulge nyob rau hauv ib tug luam yeeb los yog haus dej haus ib ob peb fwj npias ib hnub twg. Qhov no txoj ntsiab cai no implies tag cessation ntawm kev haus luam yeeb, thiab tsis heev ib tug ua tiav tsis kam booze. Raws li kev tshawb fawb, ib khob caw liab txhua txhua hnub coj tau ntau cov kev pab hauv lub cev. Muaj ntau ntau txoj kev los kho tus mob ntau yam kab mob nrog rau cov kev pab los ntawm caw los npias. Yog li ntawd, ib tug ua tiav tsis kam haus - qhov no yog ib tug muaj teeb lo lus nug. Txawm li cas los, nws yog ib qho tseem ceeb yuav tsum paub thiab coj mus rau hauv tus account lub fact tias haus dej haus cawv muaj ib tug ntau ntawm cov calories uas tiv thaiv poob phaus. Yog li ntawd, yog hais tias koj lub hom phiaj - poob phaus, nws yog tsim nyog los tsis kam haus dej haus cawv.

kev ua si nawv

Tsuas yog ib tug noj qab nyob zoo noj cov zaub mov yuav tsis coj tseem ceeb tau. Koj yuav tsum mus ua si kev ua si rau yam tsawg kawg tej zaum. Ib ob peb lub sij hawm ib lub lim tiam ua ce rau tag nrho cov nqaij pawg, yog li ntawd lub cev xav tias "muaj txoj sia". Vim hais tias Muaj ntau ua ib tug sedentary txoj kev ua neej vim hais tias ntawm kev ua hauj lwm los yog lwm yam, koj yuav tau txav ntau, tsis txhob ua loj noj qab haus huv tej teeb meem vim sedentary lifestyles. Raws li cov lus hais tias mus, "txav - lub engine ntawm tus txheej txheem" thiab "cov lus tsa suab - ib lub neej."

Yog li ntawd, ntawm no nws yog zoo suited Yoga los yog tsis tu ncua ce, tag nrho cov uas tau ua nyob rau hauv lub tsev kawm ntawv lub cev kev kawm.

Nws yog tus introductory tsab xov xwm txog kev noj qab nyob noj thiab ib tug me ntsis txog cov kev ua si nawv. Kuv tsis hu xov tooj rau lub observance ntawm tej ntsiab cai. Txawm li cas los, Yog hais tias koj xav hloov koj lub neej thiab mus rau, nws yog tsim nyog los sim mus pib nrog qhov no.