Yuav noj li cas rau cov poj niam tom qab 40 los tswj qhov hnyav thiab kev noj qab haus huv

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Noj cov kev cai los pab koj nyob slim, nquag thiab noj qab nyob zoo.

1. Noj cov zaub mov uas muaj protein ntau

Cov txiaj ntsig hnyav ntawm cov protein rau cov poj niam hnub nyoog nruab nrab thiab cov laus tau txais kev txhawb nqa los ntawm kev tshawb fawb. Hauv kev sim xyoo 2011, cov poj niam poob rog ntau dua thiab tau txais cov leeg nqaij ntau dua 16 lub lis piam ntawm kev noj zaub mov muaj protein ntau (30% ntawm calories txhua hnub los ntawm cov protein) dua li cov poj niam ntawm cov khoom noj muaj protein tsawg.

Noj cov protein ua kom cov metabolism thiab ua kom muaj kev zoo siab. Qhov no txhais tau tias koj tuaj yeem poob phaus lossis tswj qhov hnyav yam tsis muaj kev tshaib plab tas li.

Tsis tas li ntawd, kev noj cov protein ntau yog txuam nrog cov leeg nqaij tsawg dua nrog lub hnub nyoog. Qhov no yog ib qho tseem ceeb uas yuav pab tiv thaiv lub cev los ntawm qeeb metabolism thiab txawm nce cov leeg nqaij nrog kev cob qhia lub zog.

Txhua pluas noj lossis khoom noj txom ncauj yuav tsum muaj cov khoom noj muaj protein ntau: nqaij qaib, ntses, nqaij nyuj, taum paj, qe, legumes, mis nyuj, tsev cheese, yogurt. Ntau tus poj niam xaiv noj cov zaub mov uas muaj protein ntau rau noj hmo lossis noj tshais. Txawm li cas los xij, qhov kev faib tawm no feem ntau tsis tso cai rau koj noj cov protein ntau hauv ib hnub.

Sim ntxiv cov protein rau txhua pluas noj. Noj scrambled qe los yog scrambled qe rau pluas tshais, tsev cheese thiab yogurt rau khoom noj txom ncauj, ntses salmon, nqaij qaib, thiab taum paj zaub xam lav rau noj su, thiab nqaij los yog legumes rau noj hmo.

2. Ntxiv calcium ntxiv

Kev noj zaub mov muaj calcium tiv thaiv kev pheej hmoo ntawm cov kab mob hauv lub hnub nyoog xws li pob txha pob txha thiab pab txo qhov hnyav thiab lub duav.

Cov pob txha tas li raug rhuav tshem thiab rov tsim dua tshiab thaum lub sijhawm hloov kho. Txog rau thaum muaj hnub nyoog 30 xyoo, qhov no tshwm sim ntawm kwv yees li qub, tab sis tom qab qhov tseem ceeb no, tus nqi ntawm kev puas tsuaj pib me ntsis rov qab los.

Calcium pab txhawb kev kho pob txha thiab txo qhov kev pheej hmoo ntawm pob txha tawg. Qhov no yog qhov tseem ceeb tshwj xeeb tshaj yog rau cov poj niam postmenopausal, raws li kev txo qis cov tshuaj estrogen slows qhov nqus ntawm calcium.

Raws li Ministry of Health, cov neeg laus yuav tsum tau noj 1,000 mg ntawm calcium ib hnub twg. Cov nyiaj no muaj nyob rau hauv 100 g ntawm cheese nyuaj, 800 ml ntawm mis nyuj los yog kefir. Qee cov txiv ntoo thiab cov noob (almonds, sesame, pistachios, sunflower noob), ntses thiab nqaij nruab deg (sardines, crabs, cw), legumes (taum, taum) kuj muaj calcium.

Txawm li cas los xij, calcium ib leeg tsis txaus, vim vitamin D xav tau rau nws cov assimilation, qhov zoo tshaj plaws yog herring, salmon, mackerel, cod siab, ntses roj, qe qe. Nws muaj nyob rau hauv me me nyob rau hauv nqaij qaib, nqaij npuas thiab nqaij nyuj daim siab, qaub cream thiab butter.

Tsis tas li ntawd, vitamin D yog synthesized nyob rau hauv tib neeg daim tawv nqaij thaum raug tshav ntuj. Yog li ntawd, sim nyob rau hauv lub hnub ntau zaus.

3. Tau rog txaus

Cov rog muaj calorie ntau ntau dua li cov protein thiab carbohydrates, tab sis nws txo qis kev tshaib kev nqhis, thiab qhov no cuam tshuam rau qhov loj ntawm koj cov feem. Ntau cov kev tshawb fawb qhia tau hais tias cov zaub mov uas tsis muaj carb muaj txiaj ntsig zoo rau kev poob phaus ntau dua li cov zaub mov muaj roj tsawg.

Ntxiv mus, cov rog yog qhov tseem ceeb rau kev noj qab haus huv. Yog tias koj muaj cov tawv nqaij qhuav, muaj teeb meem sib koom ua ke, txo qis concentration thiab kev nyuaj siab mus ob peb vas, nws tsim nyog kuaj xyuas seb koj puas noj cov rog txaus.

Muaj kev ntseeg dav dav tias cov roj saturated ua rau mob plawv. Txawm li cas los xij, ib txoj kev tshawb fawb tsis ntev los no los ntawm Norwegian cov kws tshawb fawb pom tias kev noj zaub mov muaj roj ntau, ib nrab ntawm cov saturated, tsis ua rau muaj kev pheej hmoo mob plawv thiab ua rau poob phaus.

Hom rog tsis tseem ceeb. Qhov tseem ceeb tshaj yog qhov zoo ntawm cov khoom uas koj tau txais.

Xaiv cov butter, cov khoom noj muaj roj thiab roj, tsis txhob pheej yig confectionery thiab khoom noj ceev - lawv muaj cov rog trans (hydrogenated zaub roj uas tsis zoo).

Tsis tas li ntawd nyob rau hauv koj cov zaub mov yuav tsum yog unsaturated fats omega-3 thiab omega-6 los ntawm ntses thiab zaub roj. Omega-3 unsaturated fatty acids tiv thaiv tawv taub hau los ntawm dryness, tswj follicular kev noj qab haus huv thiab tiv thaiv cov plaub hau poob, thiab ua kom lub qhov muag thiab cov hlab plawv system noj qab haus huv.

Dab tsi ntxiv, omega-3 fatty acids muaj txiaj ntsig zoo rau kev poob phaus. Hauv kev tshawb fawb los ntawm Samantha L. Logan, cov neeg koom nrog lub hauv paus metabolism tau nce 14% thiab rog oxidation los ntawm 19% dhau 12 lub lis piam ntawm cov roj ntses ntxiv.

Tsis zoo li omega-6 fatty acids, uas muaj nyob rau hauv ntau cov roj zaub, cov ntsiab lus omega-3 nyob rau hauv cov roj, txiv ntseej, thiab noob (tshwj tsis yog flaxseed) yog qhov tsawg. Yog li, tau txais qhov xav tau txhua hnub yam tsawg kawg nkaus ntawm 1.1 mg ntawm omega-3 yog qhov nyuaj heev yog tias koj tsis tshua noj ntses.

suav nrog salmon, mackerel, tuna, thiab ntses roj hauv koj cov khoom noj. Lawv muab lub cev nrog cov tseem ceeb tshaj plaws omega-3 polyunsaturated acids: eicosapentaenoic (EPA) thiab docosahexaenoic (DHA) acids. Walnuts, chia noob, flaxseeds, thiab hemp noob yog txhua qhov chaw ntawm alpha linolenic acid, uas yuav hloov mus rau EPA thiab DHA hauv koj lub cev. Txawm li cas los xij, cov txheej txheem no tsis zoo heev, yog li koj yuav tsum ntxiv cov nroj tsuag raws li cov rog nrog cov roj ntses.

Sim suav cov rog noj qab nyob zoo hauv txhua pluas noj lossis khoom txom ncauj.

Nws tuaj yeem yog ob teaspoons ntawm cov txiv roj roj ntxiv, ob tablespoons txiv ntseej lossis noob, ib nrab ntawm avocado.

4. Noj fiber ntau thiab qab zib tsawg

Carbohydrates yog qhov tseem ceeb rau lub cev, tab sis qhov zoo ntawm cov carbohydrates yuav tsum raug xaiv los tswj qhov hnyav thiab kev noj qab haus huv. Nws yog qhov zoo tshaj kom tau txais koj cov carbohydrates los ntawm cov khoom noj muaj fiber ntau xws li nplej, zaub, thiab txiv hmab txiv ntoo.

Fiber txo cov roj (cholesterol) phem, kev pheej hmoo ntawm kab mob plawv thiab ntshav qab zib hom 2, thiab pab tswj qhov hnyav.

Nyob rau tib lub sijhawm, nws yog qhov tsim nyog los txo qis kev noj cov zaub mov ua tiav: qab zib, qab zib qab zib, cov khoom ci, qhob cij dawb, mov thiab pasta. Cov zaub mov no muaj calorie ntau ntau dua li zaub thiab txiv hmab txiv ntoo, tab sis tsawg dua cov vitamins thiab minerals. Tsis tas li ntawd, lawv muaj qhov ntsuas glycemic siab, thiab nce siab hauv cov ntshav qab zib tom qab noj lawv ua rau muaj kev pheej hmoo mob ntshav qab zib hom 2.

5. Nrhiav koj feem

Metabolism poob qis thaum koj muaj hnub nyoog, ua rau nws nyuaj rau koj tswj qhov hnyav nrog tib lub calorie kom tsawg. Koj tuaj yeem ua kom koj cov metabolism sai los ntawm kev ntxiv kev ua si lossis txiav rov qab ntawm koj qhov ntau thiab tsawg.

Khaws qhov muag ntawm koj qhov kev txaus siab yog qhov tseem ceeb uas yuav tso cai rau koj noj raws nraim li koj xav tau. Sim noj yam tsis muaj kev txhawb nqa sab nraud xws li TV, tham, lossis tsav tsheb. Saib xyuas koj cov kev xav thiab nres noj sai li sai tau thaum koj hnov qab.

Koj yuav tsum tau tshem ntawm tus cwj pwm noj txhua yam uas nyob rau ntawm lub phaj, kawm los ntawm kindergarten.

Sim ua kom paub koj qhov feem. Ua ib qho kev sim: muab cov zaub mov ntau rau ntawm lub phaj, ntsuas tus nqi thiab noj kom zoo, zom kom zoo thiab taug qab koj txoj kev xav. Tom qab ntawd ntsuas qhov tseem tshuav kom paub qhov txawv.

Yuav ib lub thawv uas yog qhov loj thiab siv nws los txiav txim qhov loj me. Cia li nco ntsoov tias pluas mov yuav tsum ua kom tiav.

6. Ua mov noj tag nrho

Cov qauv ntawm Ministry of Health tau sau tseg tias cov poj niam haus ib hnub:

• 58-87 g ntawm protein;
• 60-102 g yog ';
• 257-586 g ntawm carbohydrates (50-60% ntawm calories txhua hnub).

Yog tias koj noj cov nqi qis tshaj ntawm qhov ntsuas no, koj tau txais 1,800 kcal ib hnub. Txawm li cas los xij, cov qauv tsis qhia txog hnub nyoog thiab tus nqi ntawm lub cev ua si, yog li cov txiaj ntsig no tsis tuaj yeem suav tias yog universal. Piv txwv li, yog tias tus poj niam hauv nws 40s tsis tawm dag zog ntau, nws yuav xav tau 1,500 calories ib hnub los tswj nws qhov hnyav.

Koj tuaj yeem taug kev raws li cov qauv ntawm US National Academy:

• 10-35% yog ';
• 20-35% yog ';
• 45-65% carbohydrates.

Koj tuaj yeem suav koj cov cai BJU raws li hauv qab no:

• Tshawb nrhiav koj cov calorie kom tsawg txhua hnub siv cov qauv lossis siv lub laij lej online.
• Xam pes tsawg calories yuav tsum muaj protein, rog, thiab carbohydrates. Cov nqi nruab nrab: 22.5% protein, 27.5% rog, 50% carbohydrates.
• xam cov proteins, rog thiab carbohydrates: 1 g ntawm protein - 4, 1 kcal, 1 g ntawm carbohydrates - 4, 1 kcal, 1 g rog - 9 kcal.

Yog tias koj tsis xav suav koj cov grams thiab calories, sim faib koj lub phaj rau hauv peb. Sau ib nrab nrog zaub: zaub qhwv, carrots, broccoli, peppers, courgettes, eggplants thiab lwm yam zaub ntxiv rau qos yaj ywm. Cia ib lub quarter rau cov khoom noj muaj protein ntau thiab ib lub quarter rau qos yaj ywm, pasta thiab lwm yam tais diav. Ntxiv ob peb teaspoons ntawm cov rog noj qab haus huv thiab khoom noj txom ncauj ntawm cov mis nyuj thiab txiv hmab txiv ntoo txhua hnub.