Yuav ua li cas kom poob ceeb thawj thaum lub caij ntuj sov thiab tsis ua mob rau koj noj qab haus huv: cov kws kho mob qhia

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

Qhov txuj ci tseem ceeb yuav tsis tshwm sim hauv ob peb lub lis piam, tab sis txhua tus tuaj yeem txhim kho lawv cov duab.

Yog vim li cas thiaj ua rau poob ceeb thawj heev

Metabolism yog cov txheej txheem nyuaj nrog ntau nuances. Koj noj dab tsi yog qhov chaw ntawm lub zog thiab cov khoom tsim rau lub cev, uas yog tsim los ntawm trillions ntawm cov hlwb. Thiab yog tias koj txiav txim siab hloov pauv koj cov zaub mov tsis txaus thiab radically, qhov no yog fraught nrog rau qhov tshwm sim.

Lada Stupakova, kws kho mob kws kho mob AS "Pharmacopeyka"

Nrog rau qhov tsis muaj zog ntawm lub zog, lub cev thawj zaug yuav tsis rog, raws li peb xav, tab sis carbohydrates thiab tom qab ntawd cov protein. Qhov no ua rau txo qis hauv cov leeg nqaij. Lub zog tshaib plab ua rau lub cev muaj zog. Cov metabolism yog rov tsim dua, tom qab noj zaub mov muaj qhov hnyav dua. Kev noj cov vitamins thiab microelements rau hauv lub cev txo qis, uas twb tsis muaj nyob rau hauv ib tug neeg niaj hnub no.

Dab tsi tuaj yeem hloov pauv hauv kev noj haus?

1. Yog tias koj txwv koj cov rog kom tsawg, nws yuav cuam tshuam rau koj cov tshuaj hormones. Vim li no, cov ntxhais feem ntau muaj kev coj khaub ncaws tsis zoo.
2. Kev txwv tsis pub noj zaub mov hnyav tau ntaus leptin thiab ghrelin, cov tshuaj hormones lub luag haujlwm rau satiety thiab qab los noj mov.
3. Cov neeg uas hloov mus rau kev noj zaub mov muaj protein ntau thiab txwv tsis pub noj cov rog thiab carbohydrates feem ntau muaj qhov tsis zoo. Rog pab kom zoo assimilate vitamin D, thiab nws muaj feem xyuam rau cov mob ntawm daim tawv nqaij, plaub hau, rau tes.
4. Kev noj zaub mov tsis muaj carbohydrate tuaj yeem ua rau txo cov ntshav siab, txo qis zog, kev nco tsis zoo, thiab kev xav qeeb.
5. Kev txwv cov nqaij hauv cov khoom noj (nws hloov los ntawm cov zaub thiab cov khoom noj siv mis) ua rau lub cev tsis muaj protein ntau, thiab edema tshwm.

Yuav ua li cas poob phaus ntxiv

1. Mus cuag kws kho mob thiab mus kuaj

Yuav kom tsis txhob muaj teeb meem kev noj qab haus huv, nws yog ib qho tseem ceeb kom paub txog lub xeev ntawm koj lub cev. Ua li no, mus ntsib kws kho mob. Nws yog qhov zoo dua yog tias nws yog tus kws kho mob noj zaub mov (raws li txoj cai, nws tseem muaj daim ntawv pov thawj ntawm tus kws kho mob, tus kws kho mob plab lossis tus kws endocrinologist). Nws yuav qhia koj seb koj yuav tsum xeem qhov twg thiab qhov kev xeem twg yuav tsum xeem.

Svetlana Nezvanova, kws noj zaub mov, kws kho mob plab, tus tsim ntawm tus sau lub tsev kawm ntawm kev noj haus

Koj yuav tsum tsom tsis yog rau tus lej uas koj pom ntawm qhov ntsuas, tab sis ntawm qhov ntim thiab cov txiaj ntsig ntawm bioimpedance ntsuas. Qhov no yog ib qho kev kawm zoo ntawm cov cuab yeej kho mob tshwj xeeb, uas qhia tau hais tias muaj pes tsawg kilograms ntawm cov rog, cov leeg, cov cell loj uas koj muaj, qib ntawm cov metabolism, seb puas muaj lub cev qhuav dej lossis edema.

Tom qab kev ntsuam xyuas, tus kws kho mob yuav sau ntawv kom tau txais cov vitamins thiab minerals, uas yuav pab tau sai sai tiv nrog qhov hnyav tshaj. Piv txwv li:

• vitamin C thiab zinc ntxiv dag zog rau lub cev;
• vitamin D thiab calcium pab tiv thaiv cov nyhuv toj siab thaum qhov hnyav tsis poob, txhawb cov synthesis ntawm endorphins;
• iodine thiab selenium pab tswj cov thyroid caj pas;
• B vitamins thiab magnesium normalizes lub paj hlwb thiab tiv thaiv kev ntxhov siab los ntawm seizing;
• chromium-raws li kev npaj txo cov carbohydrate dependence.

2. Hloov koj cov zaub mov

Muab koj tus kheej tso rau hauv kev txiav txim tom qab high-calorie picnics thiab noj mov tsis yog li ntawd nyuaj. Feem ntau, qhov hnyav tshaj tom qab hnub so yog cov kua dej uas tau khaws cia vim kev noj ntau ntawm cov ntsev, rog, cov zaub mov noj, nrog rau ntau cov carbohydrates.

Tsheb thauj neeg mob rau lub cev

1. Sim noj 4-6 pluas noj me me ib hnub.
2. Tsis txhob noj khoom qab zib, pastries, ncuav mog qab zib, chocolate, kua txiv qab zib, dej qab zib, thiab zib ntab. Hloov lawv nrog cov khoom noj uas muaj qeeb qeeb, noj qab nyob zoo carbohydrates, xws li cereals.
3. Tshem tawm cov khoom noj uas muaj cov rog rog xws li margarine thiab xibtes roj ntawm koj cov khoom noj. Lawv feem ntau pom nyob rau hauv cov khoom ci. Thaum poob phaus, daim siab tshem tawm cov khoom tsis zoo ntawm lub cev, tab sis vim muaj cov roj ntau ntau, cov txheej txheem qeeb.
4. Tsis txhob haus cawv. Ib gram ntawm cawv muaj 7 kilocalories, uas yog ntau tshaj li cov khoom noj carbohydrate thiab protein. Ntxiv rau, cawv ua rau koj qab los noj mov.
5. Txwv ntsev rau 5 grams tauj ib hnub. Txo kev siv cov khoom noj uas muaj xws li: cheeses, cov kaus poom, cov nqaij haus luam yeeb, thiab lwm yam.
6. suav cov khoom noj bran hauv koj cov zaub mov. Fiber normalizes digestion thiab txo kev tshaib kev nqhis.
7. Noj cov protein ntau, cov zaub mov muaj roj tsawg, zaub thiab txiv hmab txiv ntoo.
8. Haus dej kom ntau.

Lyudmila Zhurba Tus Kws Kho Mob ntawm Lub Chaw Noj Qab Haus Huv thiab Kev Zoo Nkauj ntawm Alean Family Resort & Spa Riviera 4 *

Tsis txhob yuam koj tus kheej haus dej los ntawm kev quab yuam. Mloog koj lub cev. Qhov nruab nrab, tus nqi ntawm cov dej yog xam raws li tus qauv ntawm 30 milliliters ib kilogram ntawm tib neeg qhov hnyav.

Sim suav cov calories uas koj noj. Qhov nruab nrab, cov neeg uas coj txoj kev ua neej nyob tsis muaj zog (piv txwv li, siv sijhawm feem ntau ntawm lub computer) xav tau 1,700-1,800 kilocalories ib hnub.

Anna Ivashkevich tus kws qhia noj zaub mov, kws kho mob puas siab puas ntsws thiab noj zaub mov, tus tswv cuab ntawm National Association for Clinical Nutrition

Kev noj zaub mov kawg yuav tsum yog ib teev thiab ib nrab ua ntej yuav mus pw. Yog hais tias noj hmo yog hearty - 2-3 teev. Tsis txhob noj khoom qab zib thaum hmo ntuj; qhov no yuav pab tswj cov ntshav qab zib kom zoo. Tseem ceeb: sim npaj zaub mov ua ntej ib hnub ua ntej, kom koj tsis muaj lub siab xav noj ib yam dab tsi ntxiv thaum mus.

Qauv zaub mov rau hnub

• Noj tshais: porridge los ntawm 60 grams ntawm qhuav cereals los yog cereals (tsuas yog tsis instant), qe los yog ib daim ntawm cheese (40 grams).
• Khoom txom ncauj: txiv hmab txiv ntoo nrog ib tug puv tes ntawm txiv ntseej (tsis pub ntau tshaj 10 daim, yog hais tias lawv loj).
• Noj su: siav 50 grams cereals nrog 150 grams nqaij, nqaij qaib, ntses los yog nqaij nruab deg, zaub zaub xam lav.
• Khoom txom ncauj: dawb yogurt nrog txiv hmab txiv ntoo qhuav (10-20 grams).
• Noj hmo: scrambled qe los yog scrambled qe los ntawm ib lub qe tag nrho thiab ib los yog ob proteins nrog zaub.

3. Sim cov hnub yoo mov

Lawv yog cov tsim nyog rau cov neeg uas tsis muaj contraindications (piv txwv li, teeb meem nrog digestive system, ntshav qab zib thiab lwm yam kab mob). Nco ntsoov sab laj nrog koj tus kws kho mob yog tias koj tsis ntseeg txog seb koj lub cev puas tuaj yeem "tshem tawm".

Irina Popova, kws noj zaub mov, tus thawj coj ntawm pawg sab laj thiab kuaj mob ntawm Austrian chaw noj qab haus huv Verba Mayr, muaj cov kev xaiv hauv qab no rau hnub yoo mov:

1. Boil ib khob mov xim av tsis muaj ntsev, faib ua rau rau qhov, thiab noj txhua hnub. Haus dej - yam tsawg kawg 10 khob.
2. Boil 450 grams ntawm nqaij qaib tsis tawv nqaij los yog 800 grams ntawm cod fillets. Ntxiv zaub yog xav tau. Muab faib ua plaub pluas noj. Nco ntsoov haus ntau - tsawg kawg yog ob litres dej huv ib hnub.

Koj tuaj yeem txiav koj cov khoom noj txhua hnub rau 500-600 calories ob peb zaug hauv ib lub lis piam, lossis noj zaub nyoos tsuas yog thaum nruab hnub. Thiab koj yeej yuav tsum tau haus dej huv.

4. Txo kev ntxhov siab

Cov neeg nyob hauv nroog loj, muaj kev ntxhov siab tas mus li, feem ntau "suav" nws. Nyob rau hauv rooj plaub no, koj yuav tsum tau tiv nrog tus thawj yog vim li cas, pib nyob rau hauv kev sib raug zoo nrog koj tus kheej thiab ib puag ncig qhov chaw.

Sim khaws daim ntawv teev zaub mov: sau dab tsi thiab ntau npaum li cas koj noj, txuas koj cov khoom noj thiab xav tau rau qee yam khoom noj rau koj lub siab lub ntsws. Qhov no yuav pab koj nkag siab koj tus kheej zoo dua thiab kov yeej kev noj zaub mov tsis zoo.

5. Tsiv ntau

Kev poob phaus raug suav nrog kev poob qis: 3-5 kilograms ib hlis. Thaum xub thawj, qhov hnyav yuav mus tsis yog vim rog, tab sis vim dej thiab cov leeg.

Thiab yog tias koj ua kom koj lub cev ua si, koj lub cev yuav noj qab nyob zoo thiab haum. Sim ua kev tawm dag zog hauv tsev lossis hauv lub gym, nrhiav kev ua luam dej, dhia, lossis taug kev ntau.