Feem ntau nyob rau hauv lub txhua hnub hustle thiab bustle peb tsis muaj lub sijhawm noj mov txhua. Cov neeg feem coob ntseeg tias nws tsis tuaj yeem ua kom muaj pluas noj tom qab rau, thiab thaum yav tsaus ntuj, rov qab los tsev tshaib plab, lawv tsis tuaj yeem xav: yuav muaj noj hmo thaum tsaus ntuj lossis tau txais los ntawm? Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau cov menyuam ntxhais uas npau suav ntawm lub cev yuag, tab sis qee zaum tsis tuaj yeem tso lawv cov zaub mov nyiam thaum hmo ntuj. Cov neeg ua hauj lwm khoos phis ntawm Passion.ru tau nug cov kws paub tias yam khoom yuav tsum xaiv thaum noj hmo lig kom tsis txhob hnyav dua.
Nws zoo dua uas yuav tsum yoo yauv tsum noj mov thaum hmo ntuj, thiab ntawm no yog vim li cas
Tus Kws Kho Mob Natalya Zubareva, Tus Kws Kho Mob ntawm Kev Tiv Thaiv thiab Kev Tiv Thaiv Kev Laus, kws kho mob kws kho mob, tus kws sau ntawm cov kws muag khoom zoo tshaj plaws, tus kws tshawb fawb xov xwm ntawm cov ntawv txawv teb chaws
Koj yuav tsum tsis txhob noj txawm tias feem ntau noj zaub mov asparagus thaum hmo ntuj, txawm tias muaj roj zaub cheese tsawg, thiab yog tias nyob rau yav tsaus ntuj / hmo ntuj koj tau dhau los ntawm kev muaj siab los zom ib yam dab tsi, koj yuav tsum paub tias koj yuav tsum tau tshawb nrhiav thiab tshem tawm sai sai. ua rau ntawm cov mob no.
Yuav tsim ib tus cwj pwm pab hauv koj tus menyuam li cas: 7 lus qhia
Vim li cas koj tsis txhob ntshai pab lwm tus. 11 cov lus nug txog kev siab hlub
Vim li cas koj tsis tuaj yeem noj hmo ntuj? Xav txog tias koj ua haujlwm hauv chaw ua haujlwm ntawm 9 txog 18. Tus xub taw tau nce mus rau tus neeg ntxim nyiam, koj twb mus tsev, thiab tom qab ntawd tsib feeb txog rau chav ua haujlwm qhib thiab muaj pawg ntawm cov ntaub ntawv pov rau koj lub rooj. Koj puas ua? Yog tias qhov no yog ib qho kev ua ib zaug ntawm ib feem ntawm kev tswj hwm - ib qho, tab sis yog tias qhov no tshwm sim tsis tu ncua, muaj qhov siab ntawm qhov tshwm sim, koj yuav tsis xav ua haujlwm nyob hauv hom no, lossis tsuas yog lub cev yuav tsis tuaj yeem. Yog tias tsuas yog vim tias koj yuav tsum tau so. Nws yog tib yam nrog tib neeg lub cev: xwm tau ntse ntsuav programmed nws rau hom kev ua haujlwm hauv qhov uas txhua qhov kev xav tau raug suav nrog. Ua hauj lwm nyob ib ncig ntawm lub moos, tab sis npaj, noj mus rau hauv tus account xav tau rov qab. Thaum tsaus ntuj, lub cev so thiab khaws lub zog, cov tshuaj hormones ua haujlwm kom ruaj khov, uas ua rau muaj kev loj hlob, rov ua dua tshiab thiab rov tsim cov hlwb, txawm tias lub hlwb ua haujlwm, tab sis lub plab zom mov yog so. Yog tias koj thov nws ua haujlwm tom qab sijhawm, ntau cov txheej txheem yuav cuam tshuam: los ntawm cov metabolism thiab kev zom zaub mov rau kev tsim cov tshuaj hormones tib yam. Thiab cov phaus ntxiv yog tej zaum qhov tsawg dua ntawm kev ua phem uas koj tuaj yeem nce rau koj tus kheej, vim hais tias tiv thaiv keeb kwm ntawm cov keeb kev tiv thaiv qog, ntau hom pathologies tsim - kab mob plawv, kev yug me nyuam, autoimmune, thiab lwm yam.
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Cov laj thawj tseem ceeb rau "night dojora"
Lawv tuaj yeem sib txawv. Tej zaum qhov no yog tag nrho cov khoom noj uas tsis muaj calorie ntau hauv cov zaub mov noj txhua hnub. Ntawm no, lub rooj sib tham loj rau cov neeg nyiam, muaj 1200, 900 thiab txawm tias (huag, ntshai heev) 600 kcal ib hnub. Thov tsis txhob ua qhov no! Qhov no kuj suav nrog kev noj zaub mov tsis muaj txiaj ntsig, thaum lub cev tsuas tsis muaj protein ntau los yog cov rog kom tsim nyog nyob rau hauv cov zaub mov noj. Kev noj mov nce ntxiv tuaj yeem ua rau lub cev lossis lub hlwb ntxhov siab, ntxhov siab. Tsis muaj dab tsi seditious nyob rau hauv qhov tseeb hais tias ib-lub sij hawm "tom" tsis dhau ib qho kev xeem nyob rau hauv lub tsev kawm ntawv tsav tsheb, tab sis yog hais tias los ntawm ib hnub rau koj ob txhais ceg nqa koj mus rau lub tub yees thaum hmo ntuj, khawb ntxaum. Dab tsi tshwm sim hauv koj lub neej uas koj tab tom sim los ua kom koj tus kheej nqig nrog zaub mov? Los ntawm txoj kev, nws feem ntau hloov tawm tias tsis muaj lub nro tsis txaus, qhov no yog cov cwj pwm tsis zoo uas tau tsim xyoo dhau los. Nws tsis yooj yim nrog qhov no, tab sis nws yog ua tau.
Tab sis vim li cas thiaj tuaj yeem cuam tshuam ncaj qha rau kev noj qab haus huv. Piv txwv li, kev ua txhaum ntawm cov txheej txheem ntawm kev yoo kom ua zaub mov, thaum koj noj txaus, tab sis lub cev tau txais cov khoom noj muaj txiaj ntsig me me thiab cia koj paub txog nws nyob hauv txoj hauv kev tshaj plaws: muaj kev tshaib plab. Qhov no yog li cas cov kev cuam tshuam los ntawm cov tshuaj hormones tuaj yeem ua rau lawv tus kheej: tshwj xeeb, kev ua txhaum ntawm kev sib txuas ntawm cov tshuaj hormones ntawm satiety leptin (thaum koj tsuas tsis tuaj yeem noj) thiab cov tshuaj hormones garelin (koj xav tau ib yam dab tsi) coexists nrog qhov txo qis hauv lub cev nyhav, tab sis qhov no tsis yog lub laj thawj rau kev xyiv fab), insulin tsis kam (insulin txhawb kev qab los noj mov), thiab lwm yam. Nyob rau hauv tsis muaj qhov xwm txheej twg yuav tsum pom cov cim no hla. Thiab thaum kawg, qhia luv luv txog cov khoom lag luam uas tseem muaj peev xwm ua tau. Koj puas xav noj? Haus ib co dej, vim hais tias feem ntau peb tsis haus dej kom tsawg txhua hnub, thiab tom qab ntawd ua rau tsis meej pem nrog kev tshaib plab.
Dab tsi ntawm cov zaub mov koj yuav tsum them sai sai rau yog tias koj tuaj yeem zam tsis dhau hmo ntuj "dojora"
Ua ntej, cia ua qhov tshwj tseg, tam sim no nws zoo dua rau noj 2-3 teev ua ntej yuav mus pw, yog li ntawd txoj kev ua kom nquag plias hla dhau, thiab qhov kev xav ntawm kev tshaib plab tseem tsis tau rov qab tuaj. Thib ob, noj hmo zoo tagnrho yam tsis muaj kev puas tsuaj rau daim duab yog lub teeb protein ua ke nrog zaub.
Ekaterina Eremina Tus Kws Kho Mob, Tus kws qhia noj haus, Austrian chaw noj qab haus huv VerbMayr
Qaib cov txwv lossis nqaij qaib
Zoo dua yog tias nws yog steamed, hau lossis ci. Nqaij qaib muaj roj tsawg, thiab tseem muaj cov amino acid tryptophan, tus txheej txheem ua ntej rau serotonin, los ntawm kev pw tsaug zog lawm melatonin yog hluavtaws. Yog li, los ntawm kev noj cov khoom no rau noj hmo, peb tuaj yeem muab peb tus kheej pw tsaug zog zoo.
Ib tug ntses
Peb xaiv cov roj tsis muaj roj ntau ntawm dej hiav txwv lossis dej ntses: cod, haddock, halibut, pike perch, hiav txwv ntses bass thaj tsam. Lub zog muaj nqis ntawm cov nqaij ntawm cov hom ntses tsis tshaj 100 kcal ib 100 grams ntawm cov khoom. Lawv feem ntau siv sijhawm tsis tshaj 3 teev los ua kom zom, ntxiv rau lawv tau nplua nuj calcium, phosphorus, iodine thiab fluoride.
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Nqaij ntses
Nws tsim nyog them rau cov neeg sawv cev rog tsawg, piv txwv li, squid. Squid nqaij yog nplua nuj nyob hauv cov amino acids: methionine, tyrosine thiab tryptophan, uas peb tau hais los saum toj no, nrog rau cov vitamins PP, B6 thiab cov zaub mov muaj tsawg - selenium thiab iodine.
Qe dawb (tshwj xeeb yog Guinea noog ntses)
Ib yam khoom uas paub zoo rau noj tshais yog qhov kev xaiv zoo tshaj plaws rau noj hmo thiab. Qe dawb yog yooj yim kom zom, tab sis thov nco ntsoov tias nws tsuas tuaj yeem nkag rau hauv cov zaub mov yog tias tsis muaj kev fab tshuaj lossis tsis haum. Ib qho zaub mov zoo rau yav tsaus ntuj tuaj yeem yog cov protein omelet nrog zaub.
Margarita Budassi Qoj ib ce cov kws tshaj lij, tus kws qhia noj haus, kws kho mob ntawm X-haum qoj ua si hauv Lavxias
Luav nqaij, nqaij nyuj
Koj tuaj yeem noj lawv txawm nyob rau yav tsaus ntuj, tab sis rhaub lossis ua chav cutlets (tsuas yog minced nqaij thiab qe). Ntxiv ib khob zaub stewed rau kev zom zaub mov zoo dua.
Txiv ntoo thiab qhib tshiab neeg rau
Qhov zoo tshaj plaws rau cov txiv ntoo - cov uas tau npaj ua ntej - yog qhib kom ua haujlwm. Ua li no, lawv yuav tsum tau nyob hauv dej ob peb teev, tom qab ntawd qhuav. Qhov kev kho no pab txo qis phytic acid, uas txo qhov nqus ntawm magnesium, calcium thiab lwm yam kab kawm.
Cov zaub mov dab tsi zoo tshaj plaws ua kom tsis txhob ua ntej mus pw
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Qee cov zaub ua rau cov roj muaj zog ntau ntxiv, yog li nws tsim nyog yuav tsum tso pov tseg cov qab, txaij, artichoke, zaub paj thiab zaub qhwv dawb, zaub cob pob, thiab nws yog ib qho tseem ceeb rau tev txiv lws suav. Dos thiab qej yuav tsum tsis txhob noj rau yav tsaus ntuj, vim tias lawv tuaj yeem ua rau ua rau lub plab zom mov ntawm txoj hnyuv. Tsis tas li zam khoom qab zib thaum hmo ntuj, txawm tias muaj tsawg. Lawv tsa cov ntshav qab zib ntau ntau thiab vim li ntawd, cov qib zog, uas tom qab ntawd poob sai, uas cuam tshuam rau kev pw tsaug zog.
Nco qab txog cov zaub mov uas muaj glycemic siab, uas suav nrog cov txiv hmab txiv ntoo, qhob cij, cereals, nplej zom, cov hmoov txhuv nplej siab (qos yaj ywm, beets, taub dag). Tsev cheese, kefir lossis cheese noj hmo ntuj yuav ua rau o thiab nce rog.