7 lub tswv yim yuav ua li cas noj kom raug thiab xav tias koj zoo tshaj plaws

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

Lifehacker, ua ke nrog tus kws kho mob gastroenterologist Anna Yurkevich, nkag siab yuav ua li cas kom poob phaus thiab noj qab nyob zoo yog tias koj tsuas yog hloov koj cov zaub mov.

1. Muab kev noj haus

Txhawm rau ua kom lub cev tsis muaj zog, tib neeg feem ntau mus noj zaub mov tsis muaj calorie, tsis suav cov khoom noj tseem ceeb ntawm kev noj haus, thiab tshaib plab. Qhov no ua rau muaj txiaj ntsig, tab sis ib ntus: qhov hnyav rov qab sai. Thiab qee zaum nws siv nrog nws ntau phaus ntxiv thiab teeb meem kev noj qab haus huv.

Vim tias cov khoom noj muaj calorie tsawg, lub cev mus rau hauv hom kev txuag hluav taws xob. Siv tsawg, tab sis khw muag khoom ntau dua.

Thaum koj rov qab mus rau koj cov zaub mov zoo li qub, koj lub cev yuav sim ua cov khoom siv thaum koj tshaib plab dua. Thiab kev txwv kuj ua rau overeating.

Lub zog yuav tsum tau ua kom muaj kev ua haujlwm ntawm cov kabmob hauv nruab nrog cev, kom tswj tau lub cev kub thiab cov leeg nqaij. Nws yog ntsuas nyob rau hauv kilocalories. Rau lub neej ib txwm muaj, ib tug txiv neej xav tau txog 2,500 calorie ntau ntau ib hnub, thiab ib tug poj niam - 2,000. Qhov no yog cov ntaub ntawv nruab nrab: tus nqi ntawm tus kheej yog xam nrog rau cov hnub nyoog thiab anthropometric tsis.

2. Saib xyuas koj cov zaub mov

Cov zaub mov yuav tsum sib npaug thiab suav nrog cov protein, rog, carbohydrates, vitamins, macro- thiab microelements.

Raws li American kws noj zaub mov Robert Haas, qhov pom zoo noj kom yeej rau qhov tsis muaj rog tas mus li: Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv rau Peak Mental and Physical Performance and Optimum Health yog 50% carbohydrates, 25% protein thiab 25% - los ntawm cov rog.

Cov rog

Lawv pab lub cev nqus cov rog: qhov tseeb cov vitamins A, D thiab E. Fatty acids muab faib ua peb pawg: saturated, unsaturated thiab trans fats.

Saturated fatty acids yuav tsis ua mob rau koj yog tias koj tsis dhau koj cov calorie ntau ntau. Tab sis cov rog trans yuav tsum tau zam Kev noj cov zaub mov tsis txaus thiab cov roj ntsha tsis txaus thiab kev pheej hmoo ntawm txhua yam ua rau tuag taus, kab mob plawv thiab ntshav qab zib hom 2: kev tshuaj xyuas thiab kev tshuaj xyuas meta-kev soj ntsuam kev tshawb fawb: lawv ua rau muaj kev pheej hmoo ntawm cov kab mob plawv. Muaj ntau yam khoom no hauv ncuav mog qab zib, biscuits thiab qhob cij.

Unsaturated fats yog koom nrog hauv kev tsim cov hlwb tshiab, tsim cov tshuaj hormones, thiab dej metabolism. Qee cov fatty acids, xws li omega-3 thiab omega-6, tsis yog tsim los ntawm lub cev. Peb tsuas tuaj yeem tau txais lawv los ntawm zaub mov. Cov no muaj nyob rau hauv avocados, txiv ntseej, txiv roj roj, txiv ntseej, ntses hiav txwv.

Protein

Cov khoom tsim ntawm lub cev, thiab tsis yog rau cov hlwb, tab sis kuj rau cov enzymes thiab cov tshuaj hormones. Proteins pab tsim cov leeg nqaij, muaj cov pob txha muaj zog, plaub hau zoo nkauj thiab rau tes, thiab txhawb kev tiv thaiv.

Proteins yog tsiaj (nqaij nqaij, ntses, qe, khoom noj siv mis) thiab zaub (taum, txiv ntseej, noob, broccoli, ntsuab peas, pob kws). Nws raug nquahu kom suav ob hom kev noj zaub mov, vim tias txhua tus muaj cov khoom noj sib txawv.

Cov kws tshawb fawb pom zoo 10 Protein thiab Amino Acids ib hnub kom noj txog 0.8 grams protein ib kilogram ntawm lub cev qhov hnyav.

Carbohydrates

Cov khoom siv hluav taws xob loj. Carbohydrate zaub mov yuav tsum tsim lub hauv paus ntawm kev noj haus - 50%. Tsis txhob tsis meej pem los ntawm daim duab no: nws kuj muaj fiber ntau, vitamins thiab minerals. Lawv feem ntau yog concentrated nyob rau hauv cov khoom noj uas muaj carbohydrate.

Carbohydrates muab faib ua yooj yim (los yog ceev) thiab complex (slow). Cov tom kawg tau muab faib rau lub sijhawm ntev thiab muab lub zog ntev ntev. Qhov no txhais tau hais tias nws yog qhov zoo dua los noj lawv thaum sawv ntxov kom nyob twj ywm thiab muaj zog kom txog thaum noj su. Rau pluas tshais, porridge los yog muesli yog zoo meej.

Cov carbohydrates yooj yim tau nqus sai thiab muab lub zog tawg tam sim ntawd. Lawv yog qhov tseem ceeb thaum koj xav tau kev zoo siab thiab rov zoo. Piv txwv li, yog tias koj noj ob peb lub ncuav qab zib tom qab kev ua haujlwm, kev qaug zog yuav zoo li yog los ntawm tes. Qhov tseeb yog tias cov piam thaj thaum lub sij hawm zom mov tau tawg mus rau hauv cov piam thaj, thiab qhov no yog cov carbohydrates yooj yim heev - qhov chaw ntawm lub zog tam sim.

Tab sis koj yuav tsum tsis txhob nqa nrog cov khoom no, txwv tsis pub cov khoom noj uas muaj glycemic siab, overeating thiab rog rog, uas tuaj yeem ua rau overeating.

3. Noj tib lub sij hawm

Xav txog: Txhua hnub koj tau tig zoo li tus nas nyob hauv lub log, tsis quav ntsej kev tshaib kev nqhis. Thaum yav tsaus ntuj peb tau noj mov - peb noj txhua yam thiab ntau heev. Lub cev emaciated tsis suav nrog suav calories. Koj mus pw tsis ntev tom qab noj hmo. Tus cwj pwm noj mov no ua rau lub zog tsis txaus thiab, vim li ntawd, ua rau hnyav dhau. Txij li thaum ib tug neeg siv zog tsawg dua li nws noj.

Rau tus neeg noj qab nyob zoo, peb pluas mov txaus. Thiab nyiam dua nyob rau tib lub sijhawm. Yog li peb lub plab zom mov yuav muaj sijhawm rov qab los.

Anna Yurkevich gastroenterologist

Tsis txhob hnov qab noj thaum sawv ntxov, txwv tsis pub koj yuav muaj khoom noj txom ncauj ntau dua kom txog thaum noj su. Noj tshais tsis tau tsuas yog muab lub zog, tab sis kuj catalyzes lub tso tawm ntawm "pw tsaug zog" metabolism, tsub kom efficiency, txhim kho mus ob peb vas.

Koj yuav tsum noj su ntawm 13 thiab 16 teev. Yog tias koj noj tsis tau zoo, thiab koj tsis muaj zog, koj tuaj yeem ntxiv cov khoom noj muaj zog nrog cov protein, txiv hmab txiv ntoo lossis txiv ntoo.

Noj hmo 2-3 teev ua ntej yuav mus pw. Mus pw nrog lub plab tag txhais tau tias cuam tshuam lub zog tshuav, tossing thiab tig thaum hmo ntuj, thiab tej zaum txawm muaj teeb meem digestive.

4. Noj tom qab qoj ib ce

Qhov siab dua qhov kev ua ntawm lub cev, lub cev xav tau ntau zog.

Piv txwv li, rau ib teev ntawm kev ntxuav, ib tug neeg laus yuav siv 160 kcal ntxiv. Yog tias koj siv tib lub sijhawm rau kev caij tsheb kauj vab, ces koj yuav xav tau 370 kcal, thiab rau kev cob qhia khiav - tsawg kawg yog 700 kcal. Kawm ntxiv txog kev siv nyiaj calorie los ntawm kev tawm dag zog hauv peb cov infographic.

Mayo Clinic, lub koom haum tshawb fawb muaj koob npe, pom zoo cov cai noj zaub mov uas yuav ua rau koj qhov kev tawm dag zog kom rov zoo li qub hauv 15 feeb tom qab kev tawm dag zog nrog cov zaub mov muaj protein ntau. Piv txwv li, koj tuaj yeem noj nqaij qaib mis, qe, tsev cheese, almonds, Greek yogurt, tuna, los yog protein co.

Qhia?

Yuav noj dab tsi ua ntej thiab tom qab koj ua haujlwm yog tias koj tso nqaij

5. Haus kom txaus

Lub cev yog kwv yees li 60% dej. Nws yog ib qho tseem ceeb heev rau peb kev noj qab haus huv, vim hais tias nws tshem tawm co toxins los ntawm lub cev, hloov cov as-ham rau hlwb, thiab pab zom zaub mov.

Yog tias tsis muaj dej noo txaus, lub cev qhuav dej tuaj yeem pib.

Muaj tseeb txhua tus tau hnov tias koj yuav tsum haus yim khob dej ib hnub. Qhov tseeb, tsis muaj leej twg yuav muab tus lej tseeb: txhua yam yog tus kheej. Yog tias koj tsis nqhis dej, tsis txhob haus. Koj yuav tsum tau pw hauv dej thaum huab cua kub thiab thaum lub sij hawm cev xeeb tub.

Tshawb nrhiav

Koj yuav tsum haus dej npaum li cas tiag?

6. Khoom txom ncauj

Tab sis ua ntej, txiav txim siab seb koj tshaib plab tiag tiag. Txoj kev tshawb no qhia Vim li cas noj 'tsis noj qab haus huv' khoom noj txom ncauj hauv cov txiv neej rog rog thiab rog, uas 55% ntawm cov neeg haus cawv vim lawv raug ntxias, tsis yog vim lawv tshaib plab.

Xaiv cov zaub mov noj qab haus huv es tsis txhob noj zaub mov tsis zoo rau khoom noj txom ncauj. Nov yog qee qhov kev xaiv:

• Cov khoom noj muaj protein ntau - Greek yogurt, tsev cheese Lub satiating los ntawm cov qe los yog tsev cheese zoo sib xws hauv cov ntsiab lus noj qab haus huv txawm tias muaj kev sib txawv hauv postprandial kinetics, qe tawv nqaij, hlais cheese.
• Txiv laum huab xeeb - Zoo rau satiating almonds Ib nrab-sab sawv ntxov ntawm almonds ua rau satiety thiab tsim nyog hloov ntawm cov khoom noj khoom haus tom ntej hauv cov poj niam noj qab haus huv thiab txiv laum huab xeeb qis zog noj tom qab noj Hi-oleic thiab cov txiv laum huab xeeb piv nrog iso- nquag noj cov qos yaj ywm crisps.
• Cov zaub tshiab thiab txiv hmab txiv ntoo, zaub zaub xam lav.
• Tsaus Chocolate Txhua Hnub Noj Chocolate nplua nuj nyob rau hauv Flavonoids Txo Cellular Genotoxicity thiab txhim kho Biochemical Parameters ntawm Lipid thiab Glucose Metabolism nrog cov ntsiab lus cocoa tsawg kawg yog 70%.

Bookmark?

10 daim ntawv qhia yooj yim rau cov khoom noj txom ncauj zoo

7. Tsis txhob cia siab tias yuav hloov tam sim

"Kuv yuav noj qab nyob zoo thiab tam sim ntawd ua slim thiab noj qab nyob zoo" yog ib qho kev puas siab puas ntsws uas poob rau hauv yuav luag txhua tus neeg uas sim ua kom lawv cov zaub mov sib npaug.

Yog tias qhov hnyav dhau los tau nce ntau xyoo, nws yog qhov xav tau kom cia siab tias nws yuav tsis ploj mus hauv ob peb hnub.

Anna Yurkevich gastroenterologist

Cov txiaj ntsig pom tsis tshwm sim tam sim ntawd. Vim li no, tib neeg feem ntau tawm ntawm qhov lawv pib ib nrab ntawm.

Nyeem thiab

• Yuav ua li cas thiab vim li cas thiaj haus cov roj flax thiab thaum twg nws zoo dua muab nws
• 16 txiv hmab txiv ntoo thiab txiv hmab txiv ntoo zoo tshaj plaws los pab koj noj qab haus huv
• Cov zaub mov tsis zoo calorie yuav pab koj poob phaus?