Kev noj zaub mov rau cov hluas kom poob phaus: cov yam ntxwv ntawm kev tsim khoom noj, kev xaiv zaub mov

2024 Tus sau: Priscilla Miln | [email protected]. Kawg hloov kho: 2024-02-18 01:26

Nco koj tus kheej thaum tseem hluas. Koj xav li cas thaum ntawd? Taug txuj kev nyuaj, nrhiav pirate cov khoom muaj nqis, phom ntoo thiab rab ntaj hauv tsev, sib ntaus sib tua hauv vaj kom txog thaum tsaus ntuj. Niaj hnub no, lub neej ntawm cov tub ntxhais hluas niaj hnub no tau dhau los ua qhov txawv txav. Nws siv sijhawm ntau thiab ntau dua ntawm lub computer, uas cuam tshuam rau nws txoj kev noj qab haus huv thiab cov metabolism. Ntau ntxiv, cov niam txiv tab tom tig mus rau cov kws kho mob nrog qhov teeb meem ntawm qhov hnyav dhau ntawm lawv tus menyuam loj hlob. Tab sis qhov no yog qhov zoo tshaj plaws. Feem ntau, xyaum cov neeg laus, cov hluas tsuas yog mus noj zaub mov. Cov ntxhais tshwj xeeb yog ua txhaum ntawm qhov no. Tab sis thaum tseem hluas, kev ntsuas hnyav ua rau cov txiaj ntsig tsis zoo.

Vim li cas kev noj zaub mov tsis ua haujlwm

Cia peb muab lo lus "zoo tib yam" rau hauv cov lus hais. Niaj hnub no nws tsis yog qhov nyuaj los nrhiav ntau cov khoom noj uas muaj teeb meem loj heev txawm tias tus neeg laus. Lawv feem ntau muaj kev txwv tsis pub muaj roj ntau lossiscarbohydrates thiab zaub mov tsis sib npaug.

Raws li kev noj haus rau cov tub ntxhais hluas, lawv ob npaug tsis tsim nyog. Qhov no yog vim qhov tseeb tias lub cev loj hlob xav tau cov khoom noj sib txawv dua li cov neeg laus. Yog tias tus menyuam yaus siv sijhawm ib hnub rau zaub nyoos thiab kefir, sai sai nws yuav tsum tau mus rau hauv tsev kho mob vim muaj teeb meem nrog tus txha nraub qaum, leeg nqaij atrophy thiab lwm yam teeb meem kev noj qab haus huv.

Yam uas koj yuav tsum paub

Tam sim no lub cev tseem tab tom loj hlob. Lub cev tau txais cov ntaub ntawv neeg laus sai sai. Yog li ntawd, kev noj zaub mov rau cov hluas yuav tsum tau muab tso ua ke los ntawm tus kws tshaj lij, thiab tsuas yog xav tau tiag tiag. Yog tias koj tau txiav txim siab kom poob phaus, koj tuaj yeem qhuas txog qhov muaj lub siab xav, tab sis koj yuav tsum tsis txhob noj cov neeg laus noj zaub mov raws li lub hauv paus. Nws yuav tsis tsuas yog tsis pab, tab sis kuj mob hnyav. Thiab tsis yog cov duab ntxim nyiam uas koj muaj hauv koj lub tswv yim, koj yuav tau txais qee yam los ntawm cov yeeb yaj kiab txaus ntshai. Thaum txoj kev npaj tiav lawm, lub cev yuav raug tshem tawm ntawm cov khoom uas nws xav tau. Tau kawg, nws yuav rov tsim kho sai sai, tab sis nws tseem yuav pom yog tias koj nyiam qhov zoo li no.

Kev noj haus - "tsis yog", kev tawm dag zog - "yog"

Thaum xaiv cov zaub mov rau cov tub ntxhais hluas, koj yuav tsum nco ntsoov tias feem ntau ntawm cov hnub nyoog no tsis txaus siab rau lawv cov duab. Qee tus txhawj xeeb txog cov plab hnyuv, lwm tus - sab lossis pob tw. Cov kws kho mob hais tias nyob rau lub hnub nyoog no, ib feem ntawm lub cev tsim ntawm tus nqi sib txawv. Raws li qhov tshwm sim, koj tuaj yeem muaj lub cev zoo nkauj nrog cov khoom tsis txaus ntseeg ntawm tus kheej.

Txog thaum muaj hnub nyoog 16 xyoo qhov no yog ib txwm, yog li tus kws kho mob tshwj xeeb yuav tsum xaiv cov khoom noj rau cov hluas, ntsuas cov rog hauv lub cev. Yog hais tias qhov ntau tshaj yog pom tsuas yog nyob rau hauv lub plab, thiab txhua yam yog nyob rau hauv kev txiav txim nrog rau tus so ntawm lub cev, ces qhov no yuav tsum tau kho nrog ce, tsis noj. Yog tias koj sim poob phaus, muaj teeb meem hauv zos, ces koj yuav xyuas kom meej tias qhov nyias nyias yuav zoo li dystrophic. Nyob rau tib lub sijhawm, cov cheeb tsam uas siv zog rau kev sib ntaus sib tua yuav tseem ceeb ntxiv.

Cov lus qhia

Kev noj zaub mov rau cov hluas hnub nyoog 14 xyoos yog kev noj zaub mov kom tiav thiab sib npaug. Tsis txhob tshaib plab, txiv apples thiab yogurt. Nws yog ib qho tsim nyog kom poob ceeb thawj smoothly, tsis muaj kev phom sij rau tag nrho lub cev. Ntawd yog, cov khoom noj khoom haus yuav tsum tau tsom rau inhibiting cov tsos ntawm cov rog thiab nws cov deposits. Tom qab ntawd lub cev loj hlob yuav maj mam siv cov khoom uas twb muaj lawm hauv cov teeb meem.

Kev noj zaub mov ntau yog tsom rau cov txiaj ntsig sai. Ntawd yog, los ntawm kev txo cov ntsiab lus caloric ntawm cov khoom noj, cov roj reserves raug rhuav tshem. Tab sis thaum xaiv cov khoom noj rau cov tub ntxhais hluas hnub nyoog 14 xyoos, nws yuav tsum tau coj mus rau hauv tus account tias lub cev tseem tab tom tsim, nws xav tau qee yam ntawm cov rog, proteins thiab carbohydrates txhua hnub. Yog li ntawd, kev noj zaub mov yog ua raws li cov hauv paus ntsiab lus ntawm kev noj zaub mov kom tiav thiab sib npaug nrog cov zaub mov feem ntau ntawm ib ntus.

Dab tsi tuaj yeem txwv

Lub ntsiab culprit rau qhov hnyav tshaj yog carbohydrates. Thiab, ntawm chav kawm, lawv tsis nkag mus rau hauv cov zaub mov los ntawm tag nrho cov nplej mov ci thiab buckwheat porridge, tab sis nrog rau cov dej qab zib thiab tuav. Raws nraimkev noj zaub mov yuav tsum tsom rau kev txwv lawv. Txhawm rau kom poob phaus, tus tub hluas feem ntau tsuas yog yuav tsum tau kho cov zaub mov me ntsis xwb.

Nws raug pom zoo kom tshem tawm ib ntus dawb qhob cij thiab pastries, khoom qab zib thiab condensed mis nyuj, confectionery thiab khaws cov kua txiv hmab txiv ntoo los ntawm cov ntawv qhia zaub mov. Qhov no kuj suav nrog chips thiab crackers, dej qab zib. Tag nrho cov no tsis muaj txiaj ntsig rau lub cev, tab sis nrog lub cev tsis ua haujlwm nws ua rau kom hnyav nce sai.

Lub hauv paus ntawm kev noj haus

Kev noj zaub mov zoo rau tus tub hluas yuav tsum yog kev noj zaub mov kom zoo. Ua ntej ntawm tag nrho cov, nws yog tsim nyog los optimize nws rau cov ntsiab lus ntawm cov khoom protein. Txhua txhua hnub, cov ntawv qhia zaub mov yuav tsum muaj cov khoom noj xws li nqaij ntshiv thiab mis nyuj, ntses thiab tsev cheese, cheese thiab butter.

Nws yog ib qho tseem ceeb heev uas yuav tsum tau xyuam xim rau kev noj cov txiv hmab txiv ntoo thiab zaub kom txaus. Qhov no yog lub hauv paus ntawm kev noj haus rau cov hluas, vim hais tias lawv muaj cov vitamins thiab minerals, fiber thiab pectin. Yog li ntawd, lub cev yuav saturated sai. Tsis tas li ntawd, vim kev noj zaub mov txaus thiab txiv hmab txiv ntoo, kev ua haujlwm ntawm lub plab yog normalized. Qhov no txhais tau tias tag nrho cov khib nyiab thiab co toxins yuav tawm hauv lub cev.

Basic Diet Principles

Dab tsi yuav tsum noj zaub mov zoo tshaj rau cov hluas? Siv tau, yooj yim, tsis kim heev, sib npaug thiab ncaj ncees. Yog tias qhov hnyav tshaj tsuas yog nyob rau hauv kev xav ntawm tus me nyuam nws tus kheej, ces nws yog qhov zoo tshaj plaws mus nrog nws mus rau lub sij hawm nrog ib tug kws noj zaub mov kom nws thiaj li yuav pab tau nws. Yog tias nws tau txiav txim siab tias yuav tsum tau poob qee qhov hnyav, koj yuav tsum ua raws li cov cai hauv qab no:

• Kho koj cov zaub mov yuav tsis ua haujlwm yam tsis muaj kev tawm dag zog. Yog li ntawd, nws yog ib qho tseem ceeb kom tso npe rau ib tug hluas nyob rau hauv ib qho kev ua kis las.
• Thaum noj mov, tus tub hluas yuav tsum tau txais cov vitamins thiab minerals uas tsim nyog.
• Nws yog ib qho tseem ceeb kom khaws zaub thiab nqaij kua zaub hauv koj cov zaub mov.
• Porridge, ntawm qhov tsis sib xws, tsuas yog noj tau rau pluas tshais thiab noj me me xwb.
• Seafood yog cov khoom muaj nqis ntawm cov as-ham thiab muaj cov tsis muaj rog.
• Cov khoom yuav tsum tau boil, stewed los yog ci.

Thiab tau kawg, tag nrho tsev neeg yuav tau hloov mus rau cov khoom noj uas tau xaiv. Yog hais tias leej niam ci pancakes los yog belyashi, ces koj tsis zoo li yuav yaum cov tub ntxhais hluas kom txaus siab nrog kua zaub. Yog li ntawd, sim hloov mus rau kev noj zaub mov kom zoo tag nrho ua ke.

Qhov hnyav thiab qhov siab

Thaum 14, cov ntxhais yuav tsum hnyav li 48 txog 50 kg. Rau cov tub hluas, qhov nruab nrab cov nuj nqis yog 42-56 kg. Thaum muaj hnub nyoog 16 xyoo, qhov xwm txheej txawv me ntsis. Tam sim no rau cov ntxhais lub siab txwv yog 61 kg, thiab rau cov tub hluas nws twb yog 70. Tau kawg, cov no yog nruab nrab cov nuj nqis, uas tej zaum yuav txawv ntawm koj li. Yog tias qhov sib txawv tsis ntau tshaj 1-2 kg, tsis muaj dab tsi txhawj txog. Txwv tsis pub, koj yuav tsum xam lub cev qhov ntsuas qhov ntsuas. Yog hais tias nws yog sib npaug rau 20-25, ces txhua yam zoo. Tab sis yog tus nqi ntau dua, ces koj yuav tsum tau kho cov zaub mov.

Kev noj zaub mov yooj yim rau cov hluas suav nrog cov kev txwv hauv qab no:

• Yuav tsum txo cov zaub mov kom tsawg li tsib.
• Tshem tawm cov zaub mov tsis zoo thiab ua kom lub cev muaj zog.
• Cov niam txiv yuav tsum tso tsegyuam kom tus menyuam noj tag thaum nws twb noj lawm. Qhov no yog qhov kev coj noj coj ua tsis ncaj ncees raug tsim.
• noj hmo yuav tsum teem tsis pub dhau 18 teev.
• Haus ib khob dej 30 feeb ua ntej noj mov.
• Koj yuav tsum noj fractionally, 5-6 zaug ib hnub, hauv me me.
• Qhov loj ntawm cov tshuaj yej yav tav su thiab noj hmo ua ke yuav tsum tsis pub tshaj qhov tus menyuam noj su.

Noj zaub mov rau plaub lub lis piam

Cov ntawv qhia zaub mov rau cov hluas tau tsim los ntawm kev coj noj coj ua ntawm cov neeg noj zaub mov, uas tso cai rau peb tham txog kev nyab xeeb ntawm kev siv. Cov zaub mov no zoo sib npaug thiab muab lub cev nrog cov khoom tsim nyog, kab kawm thiab cov vitamins. Muaj ob hom zaub mov rau txhua lub lim tiam. Lawv tuaj yeem hloov pauv. Nws tsis yog qhov nyuaj rau kev npaj noj zaub mov zoo li no rau cov tub ntxhais hluas hauv tsev. Yog tias ua raws li qhov raug, koj tuaj yeem poob txog 7 kg hauv 4 lub lis piam.

ib lub lim tiam

Ntau zaus yog qhov nyuaj tshaj plaws, vim lub cev siv tau ntau yam khoom qab zib, ntsev thiab txuj lom. Tab sis tsis ntev nws yuav tau hloov dua tshiab rau hauv kev noj zaub mov zoo.

• Rau pluas tshais, koj tuaj yeem muaj ob peb qhob cij thiab cov nqaij siav nrog cov dib tshiab. Los yog buckwheat porridge nrog nqaij qaib fillet.
• 2 tshais thib ob - qhob cij thiab butter, qe thiab kua txiv. Los yog 2 qe thiab cheese qhaub cij.
• noj su. Borscht, boiled qe, ci qos yaj ywm thiab zaub zaub xam lav. Qhov thib ob xaiv yog buckwheat kua zaub nrog nceb, 2 mos-boiled qe.
• Snack. Kefir nrog crackers (hauv tsev!) los yog txiv hmab txiv ntoo nrog ncuav qab zib.
• noj hmo. Qaibfillet los yog 50 g ntawm cheese nyuaj nrog yogurt.

Thaum xub pom, ua raws li kev noj haus yuav nyuaj. Tshwj xeeb tshaj yog tias kev noj zaub mov raug txiav txim siab rau tus tub hluas uas tau siv los nqa buns thiab ncuav qab zib txhua lub sijhawm. Tab sis nyob rau hauv kev muaj tiag, txhua yam tsis yog li ntawd nyuaj. Rau cov khoom noj txom ncauj hauv chav ua noj, koj yuav tsum tawm cov txiv hmab txiv ntoo qhuav, txiv apples thiab txiv kab ntxwv. Ces tus cwj pwm raug yuav raug tsim.

Lub lim tiam thib ob

Thawj qhov kev xeem dhau lawm, tam sim no koj yuav tsum kho qhov tshwm sim. Qhov no yuav siv peb lub lis piam ntxiv. Qhov tseem ceeb - tsis txhob npaj noj zaub mov ua ntej hnub so loj, uas yog, Xyoo Tshiab lossis hnub yug.

• noj tshais. Ib khob mis nrog zib mu los yog rye qhob cij nrog zib mu.
• tshais thib ob. Ob lub khob cij xim av nrog cheese lossis ib qho nrog butter thiab qe.
• noj su. Zaub kua zaub thiab stewed zaub, ob peb txiv apples. Qhov thib ob xaiv yog nceb kua zaub thiab nqaij cutlet, zaub zaub xam lav.
• Snack. Txiv hmab txiv ntoo, biscuit los yog qhob cij qhuav.
• noj hmo. Ci nrog ntses thiab ib lub kua los yog ib khob mis nyuj nrog crackers thiab 150 g ntawm tsev cheese.

Koj tuaj yeem ntxiv cov zaub mov nrog boiled thiab zaub nyoos. Raws li cov khoom noj txom ncauj, cov mis nyuj muaj roj tsawg tau tso cai, nrog rau cov txiv hmab txiv ntoo (tshwj tsis yog txiv tsawb thiab txiv hmab txiv ntoo).

Peb Hlis

Ib nrab ua tiav lawm. Feem ntau cov uas tuav txhua lub sijhawm no mus txog qhov kawg. Kev noj zaub mov rau tus ntxhais hluas tuaj yeem yog thawj qhov kev sim siab ntawm lub siab nyiam. Nyob rau theem no, koj tuaj yeem tso cai rau koj tus kheej ib qho khoom plig. Thaum kawg ntawm lub lim tiam thib ob, xaiv cov khoom lag luam, nws tuaj yeem ua dej khov lossisncuav mog qab zib. Nws tuaj yeem noj thaum sawv ntxov rau pluas tshais. Qhov no tuaj yeem rov ua dua hauv ib lub lis piam.

• noj tshais. Ib khob tshuaj yej nrog mis nyuj thiab qhob cij xim av nrog zib mu los yog kua txiv hmab txiv ntoo nrog qhob cij.
• tshais thib ob. khob cij dub nrog cov nqaij boiled thiab ob txiv lws suav los yog qhob cij nrog butter thiab cheese.
• noj su. Borscht thiab boiled ntses, boiled qos yaj ywm thiab ntsuab zaub xam lav. Los yog zaub kua zaub nrog nqaij patty thiab zaub xam lav.
• Snack. Kefir nrog crackers los yog txiv hmab txiv ntoo nrog ncuav qab zib.
• noj hmo. Cheese nrog qhob cij los yog qhob cij nrog jam thiab kefir.

Lub lim tiam dhau los

Txhua txoj kev qab, thiab kev noj haus tau dhau los ua ib txwm muaj. Lub lim tiam dhau los yuav tsis nyuaj dhau:

• noj tshais. 150 g tsev cheese nrog zib mu thiab qe los yog buckwheat nrog nqaij nyug.
• tshais thib ob. Txiv apples loj los yog yogurt.
• noj su. Zaub kua zaub nrog peas thiab 150 g ntawm nqaij los yog ci ntses thiab coleslaw.
• Snack. Kua zaub, cheese qhaub cij los yog kua biscuit.
• noj hmo. Daim ntses thiab zaub ntsuab los yog yogurt thiab tsev cheese casserole.

The Universal Diet

Nws haum rau cov tub thiab ntxhais. Kev noj calorie txhua hnub yuav tsum raug txo kom tsis pub ntau tshaj 20%. Qhov no txhais tau hais tias cov ntxhais yuav xav tau 2500 kcal, thiab cov tub hluas - 3000 kcal. Qhov seem ntawm cov txheej txheem tso cai rau koj kom muaj chaw txaus los faib koj tus menyuam lub rooj.

• Rau pluas tshais koj tuaj yeem ua croutons nrog cheese, qe los yog scrambled qe, tsev cheese casserole nrog txiv hmab txiv ntoo, buckwheatporridge. Koj tuaj yeem faib cov zaub mov txawv nrog dib thiab txiv lws suav, mis nyuj lossis kefir.
• noj tshais thib ob suav nrog cov khoom noj txom ncauj ntawm txiv hmab txiv ntoo lossis yogurt.
• Noj su yog pluas mov tseem ceeb, uas yuav tsum muaj peb chav kawm. Qhov no yog zaub kua zaub, steamed zaub nrog porridge thiab zaub zaub xam lav.
• Ib khob ntawm kefir yog haum rau noj su thaum tav su.
• Rau noj hmo, noj ntses nrog zaub, tsev cheese nrog txiv hmab txiv ntoo qhuav thiab qaub cream, thiab zaub zaub nrog nqaij.

Rau ib lub hlis ntawm kev noj haus, koj tuaj yeem tshem tau 3-5 kg. Qhov no yuav yog ib qho txiaj ntsig zoo heev, cov phooj ywg hauv chav kawm yuav pib sau qhov tseeb tam sim ntawd. Thiab cov niam txiv yuav tau npaj nyiaj rau khaub ncaws tshiab. Loose trousers thiab ris ntauv txhav yuav tsis ntxiv attractiveness. Xws li kev noj zaub mov zoo sib npaug thiab tsis xav tau kev qhia ntxiv ntawm cov vitamin-mineral complexes. Tab sis yog tias kev noj zaub mov nruj dua yuav tsum tau xaiv los ntawm kws kho mob, qhov no lawv siv yuav tsum tau ua.

Vajtswv tsis yog rau kev so xwb

Hauv peb lub hlis koj tuaj yeem hloov pauv koj qhov zoo li yam tsis muaj kev phom sij rau kev noj qab haus huv. Yog li ntawd, yog tias koj xav tau poob ob peb phaus, ces cov hnub so yuav yog lub sijhawm zoo rau qhov no. Lub caij ntuj sov kev noj haus rau cov hluas feem ntau yog kev noj zaub mov kom zoo, ntxiv rau cov txiv hmab txiv ntoo thiab zaub. Cov khoom no yuav luag tag nrho hloov chips thiab caramel, spaghetti thiab ncuav mog qab zib. Ces qhov tshwm sim yuav tsis cia koj tos. Tsis tas li ntawd, koj tsis tas yuav hloov koj cov zaub mov. Thiab, ntawm chav kawm, lub caij ntuj sov yog lub sijhawm rau kev ua si nquag. Qhov ntau koj ua luam dej, taug kev thiab ua si, qhov zoo ntawm cov txheej txheem yuav mus.poob phaus.

Memo rau niam txiv

Yog tias koj pom tias tus tub hluas raug coj los ntawm kev noj haus, pib tsis kam noj zaub mov thiab xav kom poob phaus, ces koj yuav tsum ua tib zoo saib xyuas qhov no. Tam sim no nws yuav tsis muaj peev xwm ntsuas nws tus kheej lub cev kom txaus, thiab ntau dua li ua kom noj zaub mov zoo. Yog li ntawd, feem ntau cov kev ua no yuav ua mob rau lub cev hluas.

Koj qhov kev mloog thiab kev koom tes yog qhov tseem ceeb. Mus ntsib tus kws kho mob noj zaub mov ua ke, suav BMI, ua zaub mov tshiab thiab pab koj tus hluas ua raws li koj tus qauv. Tseeb tiag, thaum muaj hnub nyoog 14 xyoos, qhov tsis kam ntawm cov ncuav qab zib thiab cov ncuav qab zib tseem zoo li kev ua yeeb yam tiag tiag.