Kuv yuav tsum noj dab tsi hauv peb lub hlis thib peb rau kev yug me nyuam?
Kuv yuav tsum noj dab tsi hauv peb lub hlis thib peb rau kev yug me nyuam?

Video: Kuv yuav tsum noj dab tsi hauv peb lub hlis thib peb rau kev yug me nyuam?

Video: Kuv yuav tsum noj dab tsi hauv peb lub hlis thib peb rau kev yug me nyuam?
Video: Tu tus kheej lis cas thaum muaj me nyuam thiaj zoo Nkauj! 2024, Kaum ib hlis
Anonim

Noj ib kev noj haus muaj cov txiv hmab txiv ntoo, zaub, cov rog tsawg ntawm cov protein, thiab fiber ntau. Haus dej ntau. Noj calories txaus (kwv yees li 300 calories ntau dua ib txwm ib hnub). Nyob twj ywm nrog taug kev.

Ib yam li ntawd, tej zaum koj yuav nug, kuv yuav tsum noj dab tsi hauv lub hli tas los ntawm cev xeeb tub?

Noj cov protein tsis tu ncua, xws li nqaij, mis nyuj thiab khoom noj siv mis, qe, thiab legumes (chick peas, lentils thiab taum). Nqaij, legumes thiab zaub nplooj ntsuab kuj muab cov hlau rau koj tiv thaiv tsis muaj hlau tsis muaj ntshav liab thaum cev xeeb tub.

Ib yam li ntawd, kuv yuav tsum noj dab tsi rau cev xeeb tub? Nov yog 13 yam khoom noj muaj txiaj ntsig zoo noj thaum koj cev xeeb tub.

  • Cov khoom siv mis nyuj. Thaum cev xeeb tub, koj yuav tsum haus cov protein thiab calcium ntxiv kom tau raws li qhov xav tau ntawm tus menyuam hauv plab (7, 8).
  • Legumes.
  • Qab Zib Qab Zib.
  • Salmon.
  • Qe.
  • Broccoli thiab Tsaus, Nplooj Ntsuab.
  • Lean Nqaij.
  • Ntses Ntshav Roj.

Ib yam li ntawd, nws raug nug, kuv yuav noj dab tsi rau kev ua haujlwm yooj yim?

Starchy carbohydrates - tshwj xeeb tshaj yog wholegrains - zoo rau noj thaum kev ua haujlwm zoo li lawv yooj yim digested thiab muab ib tug qeeb tso tawm ntawm lub zog. Qhov no yuav pab tau koj los ntawm contractions. Qee qhov kev xaiv zoo yog: ci ci, naan lossis chapati.

Puas yog taug kev zoo thaum lub hli 9 ntawm cev xeeb tub?

Taug kev yog ib qho zoo, muaj kev nyab xeeb rau niam-rau-ua. Nws yog ib txoj hauv kev zoo kom paub tseeb tias koj tau txais kev tawm dag zog koj xav tau cev xeeb tub . Brisk taug kev ua haujlwm rau koj lub plawv thiab lub ntsws (POGP 2013, Nascimento et al 2012, NHS 2017), tsis muaj pob taws thiab pob taws.

Pom zoo: