Khiav kev noj haus: dab tsi thiab thaum twg noj

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

Txhawm rau kom ua tiav hauv kev ua kis las, nws tsis yog tsuas yog kev cob qhia uas tseem ceeb. Khoom noj khoom haus yog lwm yam tseem ceeb, qhov tseem ceeb ntawm cov uas muaj ntau yam yuav underestimate. Hauv tsab xov xwm no, Lifehacker yuav qhia koj tias cov khoom lag luam twg yuav tsum tau suav nrog hauv cov ntawv qhia zaub mov, thiab pab koj paub tias dab tsi, thaum twg thiab qhov ntau npaum li cas koj yuav tsum noj.

Cov lus pom zoo

Thawj qhov yuav tsum nco ntsoov rau txhua tus neeg ncaws pob novice yog tias lawv tsis tas yuav txwv lawv tus kheej hauv zaub mov. Koj xav tau lub zog rau kev tawm dag zog, yog li noj koj cov khoom noj. Tib txoj haujlwm yog xaiv cov zaub mov zoo uas yuav pab koj tsis nco qab txog kev tshaib kev nqhis ntev thiab ua kom koj lub zog tag nrho.

Qhov zoo tshaj plaws piv ntawm cov protein, rog thiab carbohydrates nyob rau hauv kev noj haus ntawm ib tug amateur khiav yog 1: 1: 4. Nws hloov tawm tias 80 grams ntawm carbohydrates yuav tsum suav rau 20 grams ntawm cov protein thiab rog. Qhov txawv me ntsis ntawm cov zaub mov noj uas tau sau cov carbohydrates tawm ntawm lawv cov zaub mov hauv thawj qhov chaw, puas yog? Yog tias koj xav tau ntau tshaj ntawm koj qhov kev tawm dag zog, qeeb carbohydrates yog txoj hauv kev mus. Nws tsis yog qhov xav tsis thoob tias cov nplej zom zaub mov tau dhau los ua ib feem ntawm cov haiv neeg nrov. Yog li, thaum lub Cuaj Hlis 19, Barilla yuav tuav lub Pasta Party ntawm EXPO ntawm Moscow Marathon, qhov twg txhua tus neeg tuaj koom yuav tau txais lub zog ua ntej qhov kev tshwm sim tseem ceeb ntawm lub xyoo.

Zoo, cia peb pom cov khoom noj uas paub yuav pab tau koj tsis tsuas yog khiav ceev, tab sis kuj xav tias zoo tib lub sijhawm.

Avocado

Polyphenols, vitamin E thiab monounsaturated fats yog dab tsi cov txiv hmab txiv ntoo ntsuab no nplua nuj nyob rau hauv, muaj txiaj ntsig tiag tiag rau cov neeg saib kom noj qab haus huv ntev li ntev tau. Kev khiav yog ib qho kev ntxhov siab loj ntawm peb cov hlab plawv, yog li nws yog ib qho tseem ceeb uas yuav tau noj cov zaub mov uas yuav pab tau nws daws txhua yam no. Avocado haum zoo kawg nkaus. Nws pab kom cov concentration ntawm high-density lipoproteins nyob rau hauv cov ntshav, "zoo" cov roj cholesterol uas cawm peb ntawm kev tsim cov ntshav txhaws thiab txhaws ntawm cov hlab ntsha. Peb ua avocado ntses, ntxiv rau zaub xam lav thiab muab tso rau ntawm tag nrho cov nplej toast. Cov roj (cholesterol) phem tsis muaj sijhawm.

Txiv tsawb

Cov khoom noj txom ncauj zoo meej prelaunch. Txiv tsawb tsis yog tsuas yog cov carbohydrates tseem ceeb xwb, tab sis kuj tseem muaj cov poov tshuaj, uas cov neeg khiav dej num poob los ntawm kev tawm hws. Potassium yog ib qho tseem ceeb rau kev ntxiv dag zog rau lub plawv cov leeg, lub cev ua haujlwm ntawm lub raum thiab lub hlwb, nws txo qis qhov tshwm sim ntawm qaug dab peg thiab pab tiv thaiv kev xav tsis muaj zog thiab qaug zog. Yog li, yog tias koj qaug zog, noj txiv tsawb - ua ntej, tom qab, lossis txawm tias thaum koj ua haujlwm. Tsis tas li ntawd, lawv suav hais tias yog cov zaub mov muaj kev nyab xeeb heev ntawm cov teeb meem digestive, yog li kev khiav yuav mus yam tsis muaj kev xav tsis thoob.

Legumes

Lentils, taum, thiab peas yog qhov zoo tshaj plaws ntawm cov zaub protein thiab feem ntau hloov rau cov nqaij hauv kev noj haus. Legumes muab koj cov fiber ntau txaus thiab hlau, lawv zom maj mam thiab ua rau koj zoo siab rau lub sijhawm ntev. Qhov tsuas yog qhov uas koj yuav tsum tsis txhob noj lawv ua ntej kev cob qhia, ib feem ntawm cov hmoov txhuv nplej siab tsis absorbed hauv cov hnyuv, uas ua rau muaj roj ntau ntxiv.

Ntses rog

Nws yog fatty, txawm hais tias qhov no contradicts txheej ntawm legends thiab myths txog kev noj haus kom raug. Tsis muaj rog nyob rau hauv kev yeej ntawm cov kev ua si tshiab peaks yog tam sim no nyob qhov twg, yog li nws tsim nyog tsom rau qhov zoo tshaj plaws ntawm cov tshuaj no. Peb txaus siab rau cov roj unsaturated, uas normalize ntshav cov roj cholesterol thiab qib insulin. Hiav txwv ntses bass thaj tsam, ntses salmon, tuna thiab chum salmon yuav muab cov neeg khiav dej num txaus ntawm omega-3 thiab omega-6 fatty acids, nrog yuav luag tag nrho cov vitamins thiab ib tug ncaj ncees npaum li cas ntawm cov protein raws li ib tug ntxiv. Ci ntses noj hmo nrog zaub xam lav yog ib qho txiaj ntsig zoo rau lub plawv, musculoskeletal thiab lub paj hlwb.

Yogurt

Tsis muaj additives, hom phiaj Greek. Yogurt yog calcium thiab protein nyob rau hauv lub tuam txhab ntawm carbohydrates thiab tsawg rog. Protein yog xav tau rau cov nqaij ntshiv, thiab calcium pab ntxiv dag zog rau lub cev musculoskeletal, thiab nws yog nyob rau hauv muaj pes tsawg leeg ntawm fermented mis nyuj cov khoom uas nws yog absorbed zoo dua, yog li cia peb hais ua tsaug rau cov kab mob zoo. Ib khob ntawm yogurt thaum sawv ntxov yog ib qho zoo ntxiv rau pluas tshais los yog ib qho zaub mov cais yog tias koj ntxiv qee cov txiv ntoo, txiv hmab txiv ntoo, lossis tsuas yog sib tov nrog oatmeal-based granola.

Honey

Ib qho nyuaj tshaj plaws rau kev noj zaub mov zoo yog muab cov khoom qab zib. Yog tias koj tsis ua xua rau zib ntab, zib ntab yog ib qho zoo rau kev hloov qab zib. Nws feem ntau lees paub tias zib ntab muaj ntau cov vitamins thiab minerals, tab sis qhov tseeb txhua yam tsis muaj tseeb. Ntawm cov microelements, muaj cov hlau ntau tshaj, qhov seem ntawm cov ntsuas yog nyob rau theem qis heev. Txawm li cas los xij, lawv txaus siab rau nws tsis yog rau qhov ntawd. Zib ntab yog ib qho ntawm cov carbohydrates, uas yuav luag tag nrho absorbed, xws li roj rau peb lub cev. Koj tuaj yeem ntxiv nws rau cov tshuaj yej sov lossis tsuas yog kis tau rau ntawm tag nrho cov nplej toast - ib qho kev xaiv zoo, los ntawm txoj kev, rau cov khoom noj txom ncauj ua ntej khiav.

Oatmeal

Txij li thaum yau, porridge paub yuav ua rau peb lub cev zoo siab nrog cov vitamins A, B1, B2, B6, E thiab PP, nrog rau cov hlau, magnesium thiab manganese. Raws li ib txwm muaj, thaum nws los txog rau nplej, nws tsim nyog xaiv cov kev xaiv nrog tsawg kawg ntawm kev ua. Instant cereals thiab cereals, uas tsuas yog yuav tsum tau ncuav nrog boiling dej, mus tsev. Peb pom zoo rau tag nrho cov nplej uas yuav zom maj mam thiab yuav tsis ua rau muaj kev nce siab hauv cov ntshav qab zib. Yog li ntawd, peb noj porridge thaum sawv ntxov, ntxiv me ntsis zib mu, berries los yog txiv ntseej thiab noj tshais rau tag nrho cov pluas tshais.

Txiv ntseej

Nws feem ntau lees paub tias lawv tau rog los ntawm lawv. Nyob rau hauv cov ntaub ntawv ntawm salted ceev rau npias, qhov no yog qhov tseeb, tab sis tsis tshua muaj leej twg xav tias yuav txhim kho lawv txoj kev noj qab haus huv hauv txoj kev no. Txwv tsis pub, txiv ntseej yog cov phooj ywg zoo tshaj plaws, vim tias lawv yog fiber ntau, polyunsaturated fatty acids, vitamin E thiab ntau lwm yam kab kawm, uas nyuaj rau tau los ntawm lwm qhov chaw. Ntxiv rau lawv rau koj cov oatmeal thaum sawv ntxov los yog nqa ib txhais tes ntawm lawv nrog koj kom koj tus kheej ua haujlwm. Yog tias koj nkees ntawm gnawing ceev, hloov mus rau almond mis nyuj los yog txiv laum huab xeeb - ua ke nrog txiv apples lossis txiv tsawb, nws yuav pab tau koj sai sai tom qab kev tawm dag zog.

Muab tshuaj txhuam

Yog lawm, cov nplej zom, uas cov neeg uas poob phaus tsis kam (thiab tsis muaj txiaj ntsig, los ntawm txoj kev), tsuas yog muaj txiaj ntsig zoo rau tus khiav. Vim nws cov ntsiab lus carbohydrate siab, nplej zom yog suav tias yog cov roj zoo tagnrho rau lub cev npaj kom muaj kev ntxhov siab loj. Muaj tseeb, qhov no tsuas yog siv rau cov khoom noj zoo durum nplej nplej, yog li thaum yuav khoom, xyuam xim rau cov muaj pes tsawg leeg. Conscientious producers openly hais tias hom hom qoob mog lawv cov khoom yog tsim los ntawm. Cov khoom siv zoo tshaj plaws yog Semola Di Grano Duro - hmoov nplej (ntau qhov tseeb, cov cereal tsawg tshaj plaws) ua los ntawm cov nplej nplej ntawm Triticum durum hom. Nws muaj ntau cov protein, fiber ntau thiab cov vitamins B, ntxiv rau, xws li cov nplej zom tsis kub thiab tsis lo ua ke.

Txoj kev lav rau xaiv cov nplej zom zoo yog yuav cov khoom lag luam los ntawm Italian manufacturers. Tom qab tag nrho, nws yog nyob rau hauv lub teb chaws no uas lawv paub ntau txog cov nplej zom zoo. Yog li ntawd, yog tias koj xav kom txaus siab rau koj tus kheej nrog cov tais diav tiag tiag thiab noj qab nyob zoo, muab kev nyiam rau Italian pasta ua los ntawm durum nplej, xws li spaghetti, farfalle lossis Barilla conciglioni. Rau pluas tshais, pluas su lossis noj hmo - yog nws. Lub ntsiab kom zoo dua ntawm pasta yog ntau yam kev xaiv ua noj. Koj tuaj yeem pom cov zaub mov txawv tshiab ntawm Barilla's Facebook, VKontakte lossis Odnoklassniki nplooj ntawv.

Whole wheat bread

Lwm tus khub pasta uas tsis muaj kev txhaum yog qhob cij. Nws tuaj yeem thiab yuav tsum tau suav nrog hauv cov ntawv qhia txhua hnub. Nws yog tseeb hais tias qhov no tsis yog ib daim ntawv tso cai rau non-stop wrapping ntawm buns, nws tsuas yog hais txog tag nrho cov nplej mov. Cov carbohydrates qeeb, cov vitamins (E thiab B), thiab fiber ntau yog tag nrho cov txiaj ntsig. Ob peb daim ntawm cov qhob cij no hauv ib hnub yuav pab daws cov teeb meem digestive thiab them koj lub roj teeb hauv lub sijhawm ntev.

Peb tau tham txog qhov no ntau zaus, tab sis peb npaj siab rov hais dua: kev noj haus yog ib lo lus uas yuav tsum tau muab pov tseg ntawm peb cov lus ib zaug thiab rau tag nrho. Ib qho kev noj haus, los ntawm nws cov ntsiab lus, yog ib ntus, cov zaub mov yuav nyob nrog koj ntau xyoo. Xaiv cov zaub mov zoo thiab khiav, khiav, khiav.:)