Ntau tus kws tshaj lij ntseeg tias ib tus menyuam kawm ntawv noj tshais thaum sawv ntxov yuav tsum muaj protein ntau. Yog li ntawd, nws yog qhov tseem ceeb uas yuav tau ua cov zaub mov zoo rau tus menyuam.
Noj tshais
Noj tshais rau tus me nyuam yuav tsum tsim los kom nws muaj cov protein txaus txaus. Cov kws tshawb fawb tau ua pov thawj tias yuav kom tus menyuam lub cev ua haujlwm li qub, nws tsim nyog kom 20 kg ntawm tus tub ntxhais kawm qhov hnyav kom noj li ntawm ib puas gram ntawm cov nqaij uas muaj protein ntau. Nov yog kev cai niaj hnub.
Cov nqaij yuav ua tau ob qho tib si nqaij qaib thiab ntses, tab sis nws zoo dua los hloov nws. Thaum sawv ntxov noj tshais, txawm hais tias nws yuav tsum tau noj zaub mov zoo, nws zoo dua yog tias nws tsis hnyav. Yog li, koj yuav tsum tsis txhob muab rau tus menyuam tas hnub pub, nws yog qhov zoo dua rau kev ncua nws mus noj su thiab ua hmo. Yog tias tus menyuam yaus muaj lub tshais noj tshais thaum sawv ntxov, tom qab ntawd lub zog ntawm nws lub cev yuav mus rau qhov kev tshais noj tshais, thiab tsis yog kev paub tshiab.
Cov zaub thiab cov qhaub cij muaj peev xwm ntxiv rau hauv cov protein. Cov pluas tshais no yuav yog qhov kaj thiab qab me ntsis, thiab lub zog tau txais yuav muaj txaus kom sai thiab yooj yim nco cov ntaub ntawv tshiab.
Nws yog qhov zoo dua rau haus dej tshuaj yej ntsuab lossis freshly nyem kua txiv rau pluas tshais. Cov dej no yuav yog ib qho txiaj ntsig zoo thiab cov vitamins. Yog lawm, koj tuaj yeem muab cov khaub noom ua tshais rau koj tus menyuam. Tab sis lawv muaj calories ntau dhau, uas tuaj yeem ua rau cov rog nyhav dhau, thiab tsis muaj txiaj ntsig me. Txawm hais tias, nws tsim nyog sau cia tias tsis muaj kev phom sij los ntawm xws li ib qho noj tshais.
Noj hmo
Rau noj su, tus me nyuam yuav tsum muaj kua zaub thiab ib pliag ntxiv. Rau qhov thib ob, koj tuaj yeem siv cov nqaij, xws li nqaij npuas thiab lub teeb ci. Qhov kev xaiv zoo tshaj plaws yog porridge. Cov hom ntawm cov porridge yuav tsum tau hloov pauv txhua lub sijhawm, vim lawv txhua tus nplua nuj nyob hauv qee hom vitamins thiab tshuaj yeeb. Cov pluas su no yuav muab lub zog rau koj cov menyuam, piv txwv li, rau kev ua haujlwm hauv tsev.
Khoom noj txom ncauj
Yog hais tias tus me nyuam noj kom zoo thaum nruab hnub, ces nws tau tag nrho thiab tsis xav tau khoom noj txom ncauj, tab sis yog tias nws tsis noj mov ntau dhau, ces koj tuaj yeem muaj khoom txom ncauj:
Cov khoom noj txom ncauj zoo rau cov me nyuam kawm ntawv
- Qab zib. Xws li cov khoom noj muaj cov khoom noj sai sai, uas tseem nkag rau hauv cov ntshav khov thiab tuaj yeem muab tus nqi zog rau tus menyuam, txawm hais tias tsis ntev. Xws li cov khoom noj txom ncauj suav nrog ntau cov khoom qab zib, chocolate, chocolate, chocolate.
- Txiv hmab txiv ntoo qhuav. Feem ntau cov yuav muaj, qhov no yuav tsis yog qhov khoom noj txom ncauj uas menyuam nyiam tshaj plaws. Cov txiv hmab txiv ntoo qhuav yog cov muaj kev noj qab nyob zoo, tab sis tsis yog qhov uas lawv tuaj yeem yog cov khoom noj qab haus huv Tsis tas li, lawv siv sijhawm ntev heev los zom, thiab koj yuav tsum zom lawv kom huv. Thiab cov menyuam yaus, raws li txoj cai, tsis nyiam siv sijhawm los zom zaub mov. Tom qab cov khoom noj txom ncauj zoo li no, koj yuav tsum haus dej, tom qab ntawd cov txiv hmab txiv ntoo qhuav yuav nqus tau zoo dua.
- Txiv Hmab Txiv Ntoo. Tsis yog qhov zoo tshaj plaws kev xaiv khoom noj txom ncauj. Tus me nyuam yuav tsuas tau txaus peb caug feeb, tom qab ntawd nws yuav xav noj dua. Yog li, cov txiv hmab txiv ntoo tsis haum rau ib qho khoom noj txom ncauj tag nrho.
- Ceev. Lawv yog qhov tseem ceeb heev, lawv muaj ntau cov vitamins thiab cov zaub mov muaj txiaj ntsig. Lawv muaj txhua yam tshwj tsis yog carbohydrates. Qhov tsis zoo yog tias cov txiv ntoo siv sijhawm ntev heev ua kom kev zom. Tab sis qhov zoo nkaus li ntawm satiety tau ntev. Tab sis lawv kuj muaj cov kev txwv: koj yuav tsum tsis txhob cuam tshuam nrog ntau hom thiab koj yuav tsum tsis txhob muab koj tus menyuam ntau tshaj plaub lub txiv ntoo hauv ib hnub.
- Cov dej qab zib. Cov dej qab zib zoo tshaj yog cov suav thiab kua txiv. Nws yog qhov zoo tshaj plaws kom tsis txhob ntim kua txiv vim lawv yuav muaj cov kua tshuaj sib txawv.
Noj hmo
Rau noj hmo, tus me nyuam kuj tsis tas yuav muab cov zaub mov hnyav, vim tias lub cev tau dhau los ntawm yav tsaus ntuj thiab nws yuav nyuaj rau nws los zom cov nqaij tib yam. Yog li ntawd, koj tuaj yeem ua tau zaub porridge rau cov tub ntxhais kawm lossis ua zaub nyoos los ntawm txiv hmab txiv ntoo lossis zaub. Nws yuav pab tau zoo rau haus ib khob ntawm kefir lossis yogurt thaum hmo ntuj.
Cov zaub mov no yuav tsum ua raws txhua lub hnub nyoog. Tab sis muaj ob lub hnub nyoog thaum kev noj zaub mov kom zoo yog tshwj xeeb tshaj yog: tus tub ntxhais hluas hnub nyoog thiab hnub nyoog tiav nkauj tiav nraug (12-14 xyoo). Lub sijhawm ob ntu no, cov menyuam yaus yuav tsum muaj cov vitamins thiab cov zaub mov ntau tshaj plaws.
