Yuav ua li cas thiaj poob phaus thaum cev xeeb tub: 10 Kauj Ruam

Cov txheej txheem:

Yuav ua li cas thiaj poob phaus thaum cev xeeb tub: 10 Kauj Ruam
Yuav ua li cas thiaj poob phaus thaum cev xeeb tub: 10 Kauj Ruam

Video: Yuav ua li cas thiaj poob phaus thaum cev xeeb tub: 10 Kauj Ruam

Video: Yuav ua li cas thiaj poob phaus thaum cev xeeb tub: 10 Kauj Ruam
Video: Yuav ua li cas thiaj khiav dim lub ntiajteb no 2024, Lub peb hlis ntuj
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Poob qhov hnyav thaum cev xeeb tub tsis yog ib txwm pom zoo los ntawm kws kho mob - nws tau pom zoo tias cov poj niam rog lossis rog rog nce hnyav thaum cev xeeb tub. Txawm li cas los xij, muaj ntau yam uas tuaj yeem tiv thaiv qhov hnyav tsis tsim nyog thaum cev xeeb tub. Nov yog yam koj yuav tsum paub.

cov kauj ruam

Txoj Kev 1 ntawm 2: Kev Nyab Xeeb Kev Nyab Xeeb

Poob phaus thaum cev xeeb tub Kauj Ruam 1
Poob phaus thaum cev xeeb tub Kauj Ruam 1

Kauj Ruam 1. Tsis txhob sim noj zaub mov thaum cev xeeb tub

Koj yuav tsum tsis txhob sim poob phaus thaum cev xeeb tub yam tsis muaj kws kho mob tshwj xeeb xaj. Tsis txhob pib ib qho kev kho mob tom qab pom muaj cev xeeb tub. Nws tau pom zoo tias txhua tus poj niam cev xeeb tub tau hnyav.

  • Cov poj niam rog yuav tsum nce ntawm 5 txog 9 phaus.
  • Cov poj niam rog dhau yuav tsum nce ntawm 7 txog 11 phaus.
  • Cov poj niam hnyav yuav tsum nce ntawm 11 txog 16 phaus.
  • Cov poj niam hnyav yuav tsum nce ntawm 13 txog 18 phaus.
  • Kev noj zaub mov thaum cev xeeb tub tuaj yeem ua rau koj tus menyuam tsis xav tau cov calories, vitamins thiab minerals.
Poob phaus thaum cev xeeb tub Kauj Ruam 2
Poob phaus thaum cev xeeb tub Kauj Ruam 2

Kauj Ruam 2. Tshawb xyuas thaum twg qhov hnyav tuaj yeem tshwm sim

Txawm hais tias qhov hnyav poob tsis pom zoo thaum cev xeeb tub, poob phaus hauv thawj peb lub hlis yog ib txwm rau cov poj niam feem ntau.

Ntau tus poj niam ntsib xeev siab thiab ntuav hu ua "mob thaum sawv ntxov". Qhov xeev siab no muaj zog tshaj plaws nyob rau thawj peb lub hlis twg, thiab nws tuaj yeem nyuaj rau noj ib txwm lossis khaws cov zaub mov hauv lub cev thaum lub sijhawm no. Kev poob phaus me me feem ntau, tshwj xeeb tshaj yog tias koj rog dhau, vim koj tus menyuam tseem tuaj yeem ua kom zoo dua ntawm cov calories khaws cia hauv koj cov nqaij rog

Poob phaus thaum cev xeeb tub Kauj Ruam 3
Poob phaus thaum cev xeeb tub Kauj Ruam 3

Kauj Ruam 3. Tham nrog koj tus kws kho mob lossis kws noj zaub mov zoo

Tham nrog kws kho mob lossis kws qhia noj zaub mov cev xeeb tub yog tias koj txhawj xeeb tiag tiag txog koj qhov hnyav. Lawv yuav piav qhia txog kev tswj hwm koj qhov hnyav li cas kom noj qab haus huv rau koj thiab koj tus menyuam. Tsis txhob pib noj zaub mov tshwj xeeb ua ntej tham nrog kws kho mob.

Koj yuav tsum tham nrog koj tus kws kho mob yog tias koj tsis tuaj yeem khaws cov zaub mov hauv koj lub cev lossis yog tias koj poob phaus hnyav, txawm tias nyob rau thawj peb lub hlis twg

Txoj Kev 2 ntawm 2: Nyob Zoo

Poob phaus thaum cev xeeb tub Kauj Ruam 4
Poob phaus thaum cev xeeb tub Kauj Ruam 4

Kauj Ruam 1. Nkag siab txog koj cov kev xav tau caloric

Cov poj niam uas pib ntawm qhov hnyav ib txwm ua ntej cev xeeb tub xav tau qhov nruab nrab ntawm 300 calories ntxiv hauv ib hnub thaum lub hlis thib ob thiab thib peb.

  • Cov poj niam hnyav yuav tsum haus ntawm 1900 thiab 2500 calories ib hnub.
  • Noj ntau calories ntau dua li qhov qhia tau tuaj yeem ua rau hnyav hnyav tsis zoo.
  • Tham nrog caloric xav tau nrog koj tus kws kho mob yog tias koj rog, rog, lossis rog. Txawm hais tias tsis tshua muaj xwm txheej ntsig txog kev xeeb tub uas tuaj yeem ua rau poob qhov kev noj qab haus huv, nws ib txwm tsim nyog los tswj lossis nce koj cov calories kom tsawg.
  • Koj kuj yuav tsum tham nrog koj tus kws kho mob txog koj cov kev xav tau caloric yog tias koj cev xeeb tub nrog menyuam ntxaib. Tej zaum koj yuav xav tau cov calories ntau dua thaum nqa ntau dua ib tus menyuam.
Poob phaus thaum cev xeeb tub Kauj Ruam 5
Poob phaus thaum cev xeeb tub Kauj Ruam 5

Kauj Ruam 2. Tsis txhob siv cov calories ntau thiab cov zaub mov tsis zoo

Cov calorie ntau ntau yuav ua rau qhov hnyav hnyav ntxiv thiab yuav tsis muab cov as -ham uas koj tus menyuam xav tau. Kev zam qhov tsis muaj calories yog qhov tseem ceeb rau kev tswj kom cev xeeb tub kom hnyav.

  • Zam cov khoom noj uas muaj suab thaj ntxiv thiab cov rog. Cov neeg ua txhaum cai ib txwm muaj xws li haus dej qab zib, khoom qab zib, khoom noj kib, khoom siv mis nyuj (xws li cheese lossis mis nyuj tag nrho), thiab txiav cov nqaij rog.
  • Xaiv rau cov rog tsis muaj rog, tsis muaj suab thaj thiab muaj roj tsawg.
  • Tsis txhob muaj caffeine, cawv, nqaij nruab deg nyoos, thiab muaj peev xwm kis kab mob.
Poob phaus thaum cev xeeb tub Kauj Ruam 6
Poob phaus thaum cev xeeb tub Kauj Ruam 6

Kauj Ruam 3. Noj cov vitamins ua ntej yug menyuam

Koj lub cev yuav xav tau kev noj haus ntxiv thaum cev xeeb tub. Cov vitamins ua ntej yug menyuam yuav tso cai rau koj los daws cov kev xav tau no yam tsis tas yuav siv cov calories ntau dua li qhov tsim nyog kiag li.

  • Tsis txhob cia siab rau cov vitamins thaum cev xeeb tub los hloov pauv rau cov khoom noj tiag, txawm tias koj tus kws kho mob hais tias poob phaus yog qhov zoo rau koj. Cov tshuaj ntxiv tau nqus tau zoo dua thaum noj nrog zaub mov, thiab cov vitamins tau los ntawm cov zaub mov tau faib tau yooj yim dua thoob plaws lub cev.
  • Folic acid yog ib qho tseem ceeb tshaj plaws ntawm cov vitamins ua ntej yug menyuam. Nws zoo heev txo qhov kev pheej hmoo ntawm cov hlab ntsha puas.
  • Hlau, calcium thiab omega-3 ntxiv kuj pab koj lub cev ua haujlwm thaum txhawb nqa koj tus menyuam txoj kev loj hlob.
  • Tsis txhob noj tshuaj ntxiv uas muaj vitamin A ntau dhau, D, E, lossis K.
Poob phaus thaum cev xeeb tub Kauj Ruam 7
Poob phaus thaum cev xeeb tub Kauj Ruam 7

Kauj Ruam 4. Noj ntau zaus, noj me me

Kev noj ntau pluas mov me me nyob rau ib hnub es tsis yog peb qhov loj yog cov tswv yim siv los ntawm ntau tus neeg kom tswj hwm qhov feem, tab sis nws tseem muaj txiaj ntsig rau poj niam cev xeeb tub.

Xeev siab, kub cev, mob plab, thiab tsis nyiam zaub mov feem ntau ua rau muaj kev noj mov tag nrho thaum cev xeeb tub mus rau qee yam tsis zoo. Noj tsib lossis rau pluas mov me me hauv nruab hnub tuaj yeem ua rau yooj yim dua thiab xis nyob. Qhov no tshwj xeeb tshaj yog thaum koj tus menyuam loj hlob thiab pib thawb lub plab zom mov

Poob phaus thaum cev xeeb tub Kauj Ruam 8
Poob phaus thaum cev xeeb tub Kauj Ruam 8

Kauj Ruam 5. Ua kom muaj kev noj qab haus huv, muaj khoom noj muaj txiaj ntsig zoo cev xeeb tub

Ua tib zoo saib xyuas cov zaub mov uas muab cov folic acids thiab noj ntau cov protein, cov rog muaj txiaj ntsig, carbohydrates thiab fiber.

  • Cov zaub mov nplua nuj nyob hauv cov folic acid suav nrog kua txiv kab ntxwv, txiv pos nphuab, zaub ntsuab, zaub paj, taum, thiab cov vitamins zaub thiab mov ci.
  • Pib nrog kev noj tshais zoo uas yuav ua rau koj zoo siab dua txhua hnub.
  • Sib pauv cov nplej tiav (xws li qhob cij dawb) rau tag nrho cov zaub mov muaj cov carbohydrates.
  • Suav nrog txiv hmab txiv ntoo thiab zaub hauv koj cov zaub mov thaum twg los xij.
  • Nyiam "zoo" (tsis muaj roj) xws li txiv ntseej, cinnamon thiab txiv laum huab xeeb.
Poob phaus thaum cev xeeb tub Kauj Ruam 9
Poob phaus thaum cev xeeb tub Kauj Ruam 9

Kauj Ruam 6. Noj cov khoom noj txom ncauj zoo

Cov khoom noj txom ncauj tuaj yeem noj qab nyob zoo thaum cev xeeb tub, txawm tias thaum koj tus kws kho mob pom zoo kom poob phaus lossis nce me ntsis. Xaiv cov khoom noj txom ncauj zoo, muaj khoom noj muaj txiaj ntsig zoo. Tsis txhob noj cov khoom qab zib thiab khoom qab zib uas muaj piam thaj lossis rog.

  • Xav txog txiv tsawb cov khoom qab zib lossis cov txiv hmab txiv ntoo uas tsis muaj roj hloov pauv es tsis khov khov thiab tshee.
  • Khoom noj txom ncauj thiab txiv hmab txiv ntoo nruab nrab ntawm cov pluas noj.
  • Es tsis txhob dawb crackers thiab rog rog, noj wholegrain crackers topped with a small amount of low-fat cheese.
  • Cov qe hnyav, cov qhob cij ci ci thiab cov kua mis tsis muaj qab zib yog lwm txoj hauv kev xaiv zoo.
  • Hloov chaw ntawm cov dej qab zib, nyiam cov kua zaub uas muaj sodium tsawg, dej ntxhia nrog ob peb tee kua txiv txiv hmab txiv ntoo, lossis kua mis/kua kua mis nrog dej khov.
Poob phaus thaum cev xeeb tub Kauj Ruam 10
Poob phaus thaum cev xeeb tub Kauj Ruam 10

Kauj Ruam 7. Ua kom qoj ib ce

Kev tawm dag zog yog ib qho tseem ceeb ntawm txhua tus neeg uas xav kom poob phaus sab nraud ntawm cev xeeb tub. Txawm li cas los kev tawm dag zog kuj tseem ua lub luag haujlwm tseem ceeb hauv kev tswj kom lub cev hnyav thaum cev xeeb tub. Cov poj niam cev xeeb tub noj qab haus huv yuav tsum ua yam tsawg kawg 2 teev thiab 30 feeb ntawm kev ua haujlwm aerobic nruab nrab txhua lub lim tiam.

  • Kev tawm dag zog kuj tseem txo qhov kev xeeb tub, txhim kho kev pw tsaug zog, tswj kev noj qab haus huv thiab txo qis kev pheej hmoo ntawm teeb meem. Lawv kuj tuaj yeem pab txhawb kev poob phaus tom qab cev xeeb tub.
  • Tham nrog koj tus kws kho mob ua ntej pib ua haujlwm qoj ib ce. Tsis txhob tawm dag zog tam sim yog tias koj muaj ntshav los ntawm qhov chaw mos lossis yog tias koj lub hnab tawg sai ua ntej.
  • Qhov kev tawm dag zog zoo tshaj plaws yog qhov cuam tshuam tsawg, xws li taug kev, ua luam dej, seev cev, thiab caij tsheb kauj vab.
  • Zam kev ua ub no uas koj yuav raug ntaus hauv plab, xws li ncaws pob lossis ntaus pob. Zam kev ua ub no uas koj yuav poob rau, xws li caij nees. Tsis txhob dhia nrog scuba vim cov pa roj tuaj yeem tsim hauv koj tus menyuam cov ntshav.

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