Healthy tsev kawm ntawv cov zaub mov

Noj mov rau cov me nyuam thiab cov tub ntxhais hluas yuav tsum tau tshwj xeeb mloog. Nws yog nyob rau hauv thaum ntxov thaum tiav hluas thiab tiav hluas, me nyuam tsim sai heev, ob lub cev thiab kev txawj ntse. Thaum lub sij hawm no, muaj ib tug loj hlob sai ntawm lub cev, lub cev pob txha muaj, tsub kom mob pawg thiab hormonal hloov mus rau tag nrho lub cev ntawm tus me nyuam. Yog li ntawd, khoom noj kom zoo rau cov me nyuam yog ib qho tseem ceeb heev. Peb yuav tsum nco ntsoov tias nws muaj nws tus kheej peculiarities.

Thaum tsev kawm ntawv cov me nyuam txhua txhua xyoo lub load nce, tus hais mav yog adapting rau cov ib puag ncig thiab ua tshiab uas yus paub. Tag nrho cov no yuav tsum tau ib tug ntau ntawm lub zog, tiam sis feem ntau nws yog los ntawm cov zaub mov. Nyob rau hauv ib tug noj qab nyob zoo tsev kawm ntawv cov zaub mov yuav tsum muaj xws li cov vitamins, ib txoj lw ntsiab thiab mineral ntsev. Lub ntsiab qhov chaw ntawm lub zog - nws yog ib lub proteins. Tsis tas li ntawd rau txhua hnub kev noj haus yog ib qho tseem ceeb minerals, cov rog thiab carbohydrates.

Raws li rau cov protein ntau, ces nws yog tsim nyog rau txoj kev loj hlob thiab kev loj hlob ntawm koj tus me nyuam tus mob. Nws yog pom nyob rau hauv yuav luag tag nrho cov zaub mov. Ntau protein nyob rau hauv tag nrho cov khoom noj siv mis, khob cij, cov nqaij, qe thiab ntses. Carbohydrates muaj nyob rau hauv cereals, pasta, qab zib thiab ntau yam ntawm cov khoom qab zib. Lawv muaj kev cuam tshuam cov kev loj hlob ntawm tus me nyuam, tab sis nws yog ib qho tseem ceeb tsis overdo nws nrog lawv noj, vim yog txoj kev uas yuav muaj ntshav qab zib, ua xua thiab rog. Yam nyob rau hauv butter, margarine, qaub cream thiab nqaij npuas. Txhua hnub kom tsawg ntawm cov rog kom tsawg yuav tsum tau 15-25% ntawm tag nrho cov kev qhia tawm ntawm cov khoom. Los ntawm mineral tshuaj muaj xws li phosphorus, magnesium, hlau, iodine, zinc thiab calcium.

Txhua hnub noj qab nyob zoo tsev kawm ntawv cov zaub mov yuav tsum muaj 2750 calories rau cov tub hluas 10-13 xyoo thiab txog 3000 calories rau cov laus dua cov txiv neej. Rau cov ntxhais, cov nqi nruab nrab yog 2500 kcal thiab 2600, ntsig txog, nyob ntawm seb muaj hnub nyoog.

Rau ib tus menyuam kawm ntawv noj tshais yog tseem ceeb heev, vim hais tias cov me nyuam yuav tsum muaj ib tug quab yuam rau txoj kev kawm. Tus me nyuam yuav tsum muaj noj tshais nyob rau hauv tsev, thiab nyob rau hauv lub tsev kawm ntawv, nws muaj los mus noj su los yog noj hmo. Nyob rau lub noj mov nws yuav tsum tau txog 60% ntawm cov calories los ntawm lub txhua hnub khoom noj.

Healthy tsev kawm ntawv cov zaub mov yuav tsum tau tsis tsuas qab, tab sis kuj varied thiab pab tau. Fried, qab ntsev thiab ntsim yuav tsum raug tshem tawm los ntawm cov khoom noj ntawm koj tus me nyuam. Ua ntej noj su purged zoo noj protein-nplua nuj, thiab nyob rau hauv lub yav tav su muaj mob mis nyuj-neeg tsis noj nqaij noj. Noj tshais yuav tsum tsis txhob yuav ib yam nkaus thiab tshaj, tab sis kuj noj. Qhov zoo tshaj plaws pluas tshais rau ib tug tub hluas - porridge (oats, buckwheat, semolina, etc.). Rau ib tug saj thiab ntau dua tus nqi noj haus nyob rau hauv nws, koj muaj peev xwm ntxiv txiv hmab txiv ntoo, txiv hmab los sis berries. Nws tseem yog heev pab tau rau noj tshais cheese tais diav xws li cheese pancakes los yog tsev cheese casserole. Raws li rau noj hmo, nws yuav tsum muaj xws li peb los yog plaub cov tais diav. Tus thawj yuav tsum tau kua zaub. On thib ob nqaij los yog ntses, raws li zoo raws li ib tug sab zaub mov thiab ntau yam zaub thiab cereals. Nyob rau hauv peb, koj muaj peev xwm noj cov txiv hmab txiv ntoo. Raws li rau noj hmo, nws tau ua rau ib tug ob peb teev ua ntej yuav mus pw. Noj hmo yog preferable siv ib tug me me khoom noj khoom haus. Tej zaum nws yuav cereals, dumplings, zaub thiab ib tug ntau yam ntawm xam lav. Tsis tas li ntawd nco ntsoov tias ib hnub twg yuav tsum tau noj txog ob litres kua. Qhov zoo tshaj plaws ntawm tag nrho cov, hais tias nws yog organic txiv hmab txiv ntoo thiab kua zaub, txiv hmab txiv ntoo dej qab zib, Dining thiab ntxhia dej.

Nco ntsoov hais tias noj qab nyob zoo tsev kawm ntawv cov zaub mov yuav tsum tau balanced. Thaum muaj hnub nyoog kaum rau xya lub xyoo ntawm lub hnub nyoog nws yog ib qho tseem ceeb uas koj tus me nyuam kawm tau mus soj ntsuam tus Noj cov zaub mov, tau txais txhua hnub yuav tsum tau npaum li cas ntawm cov vitamins thiab minerals thiab tsis overeat. Yog li ntawd saib rau qhov no raws li ua tib zoo li sai tau, vim hais tias nws muaj feem xyuam rau cov kev kho mob ntawm koj tus me nyuam. Tab sis kuj tsis nco qab txog tias ib tug noj qab nyob zoo txoj kev ua neej ntawm lub tsev kawm ntawv muaj xws li tsis tau tsuas yog rau cov thiab xuas, tab sis tseem dhia ua si, kev sib raug nrog cov niam txiv, cov phooj ywg thiab, ntawm chav kawm, txhawb, noj qab nyob zoo cua nyob rau hauv tsev.