John Myers
1. Tsis tshua muaj lwm yam khoom noj khoom haus ntau npaum li mis nyuj. Cov kua mis zoo protein pab tsim cov leeg nqaij thiab tswj cov metabolism thiab cov leeg nqaij. Calcium tsis yog tsuas yog lub tsev thaiv cov pob txha thiab cov hniav, tab sis nws kuj ua lub luag haujlwm tseem ceeb hauv kev hlawv roj. Cov kev tshawb fawb tshiab ua pov thawj: 1 gram ntawm calcium ib hnub (pom nyob rau hauv 1/2 liter ntawm mis nyuj los yog ob khob ntawm yogurt) txo qis lub cev qhov hnyav nce mus txog 15 feem pua.
2. Yog tias koj tsis mus yuav khoom tsis tu ncua, koj tuaj yeem siv mis UHT yam tsis muaj kev cuam tshuam. Yog tias koj tsis nyiam cov mis nyuj, koj yuav pom lwm txoj hauv kev nrog ESL (Extended Shelf Life). Nws muaj lub neej txee ntawm approx. peb lub lis piam thiab, piv rau UHT mis nyuj, tau poob tsuas yog 10 es tsis txhob ntawm 20 feem pua ntawm nws cov vitamins. Hnub tas sij hawm ib txwm hais txog lub pob uas tsis tau qhib. Tom qab qhib, txhua lub mis yog zoo meej rau 3-4 hnub thiab nyob rau hauv lub tub yees.
3. Probiotic yogurt kab lis kev cai tau tsim tshwj xeeb los tiv thaiv kev tawm tsam ntawm lub plab zom mov thiab yog li ntawd zoo tagnrho rau kev kho cov hnyuv, piv txwv li tom qab siv tshuaj tua kab mob. Txhawm rau kom cov kab mob kab mob tuaj yeem ua rau koj lub plab, koj yuav tsum nyob twj ywm rau ib hom yogurt (thiab los ntawm kev txuas ntxiv, ib hom kab mob). Kev noj txhua hnub yog 200 grams - sai li sai tau thaum koj tso tseg, cov txiaj ntsig kev noj qab haus huv yuav ploj mus.
4. Whey tiag tiag yog los ntawm kev tsim cov cheese (qab zib whey) lossis quark (qaub whey). Nrog tsuas yog 24 calories ib 100 grams, cov roj-dawb whey yog zoo tagnrho rau cov neeg uas xav saib xyuas lawv. Txawm li cas los xij, ntau cov dej qab zib muaj cov khoom qab zib thiab qab zib uas tsis tas yuav ua rau cov ntsiab lus calorie ntau ntxiv. Yog hais tias koj tsis nyiam whey ntshiab, koj yuav tsum puree cov txiv hmab txiv ntoo tshiab thiab sib tov rau hauv.
5. Txhua tus neeg uas saib xyuas lawv cov duab yuav tau txais txiaj ntsig los ntawm cov khoom noj muaj roj tsawg. Qhov ntawd txuag ib ncig ntawm 20 grams roj ib liter lossis kilo, tab sis nws kuj muaj cov vitamins thiab minerals. Ceev faj thaum sim kom muaj menyuam: Ib txoj kev tshawb fawb los ntawm Harvard Tsev Kawm Ntawv Kev Noj Qab Haus Huv tau pom tias cov poj niam uas feem ntau noj yogurt tsis ua rau ovulate ntau zaus.
6. Kwv yees li 15 feem pua ntawm cov neeg German raug kev txom nyem los ntawm mis nyuj qab zib intolerance (lactose intolerance). Lawv tsis muaj enzyme uas zom cov lactose. Qhov tshwm sim: mob flatulence, thiab ua rau muaj kev kis kab mob ntau ntxiv. Lawv feem ntau zam yogurt, kefir, quark, lossis cheese uas muaj lactose tau tawg ntau. Cov neeg cuam tshuam yuav tsum muaj kev lag luam nrog cov khoom noj uas npaj txhij: ci sib tov, crispbread, thiab cov zaub mov npaj txhij siv lactose yam tsis tas yuav tshaj tawm.
7. Koj puas pom tias nws nyuaj mus thaum sawv ntxov? Tom qab ntawd koj yuav tsum haus ib khob mis nyuj thaum yav tsaus ntuj. Cov kws tshawb fawb Dutch tau tshawb pom tias cov amino acid tryptophan txhim kho qhov zoo ntawm kev pw tsaug zog thiab nce kev ua tau zoo thaum sawv ntxov. Muaj ntau dua ntawm nws hauv cov cheese nyuaj, piv txwv li, Parmesan.
8. Cov khoom noj mis nyuj tsis yog tsim los ntawm nyuj xwb: Yaj's mis nyuj, piv txwv li, muaj - piv rau nyuj cov mis nyuj - txog li ob npaug ntau dua rog, tab sis nws yog digestible thiab muab ntau cov ntshav tsim vitamin B 12, uas yog lwm yam. yuav luag tsuas pom nyob rau hauv cov nqaij. Tsis tas li ntawd tshwj xeeb yog cov ntsiab lus ntawm orotic acid, uas tau hais los pab nrog migraines thiab kev nyuaj siab. Cov khoom xyaw ntawm tshis mis nyuj yog zoo ib yam li cov nyuj cov mis nyuj cov khoom, nws muaj tsawg rog, tab sis kuj mis nyuj protein tsawg.
9. Nws tsim nyog ncav cuag cov kua mis organic kim dua: Cov kev tshawb fawb tau pom tias cov mis nyuj zoo siab organic muaj peb zaug ntau dua conjugated linoleic acids (CLA), uas inhibit qog nqaij hlav thiab tiv thaiv kab mob plawv thiab ntshav qab zib. Cov zaub mov ib txwm tsuas yog them ib nrab ntawm qhov yuav tsum tau ua txhua hnub, 0.4 litres ntawm cov kua mis organic txaus los ntxiv.
10. Cheese kaw lub plab: Yog tias cov mis nyuj muaj roj ntau tuaj txog hauv txoj hnyuv, nws tso cov tshuaj xws li cholecystokinin, uas ua rau cov zaub mov hauv plab ntev dua - lub hlwb tau txais cov lus: "Fed!" Noj cheese 3 zaug hauv ib lub lis piam kuj txo qhov kev pheej hmoo ntawm kab mob urinary los ntawm 80 feem pua. Nyeem ntxiv: Khoom noj ntawm lub limtiam Nyeem ntxiv: Peb cov zaub mov noj mis kom sim
