Khoom noj khoom haus thiab noj qab haus huv: Dab tsi yog qhov zoo tshaj plaws rau noj tshais

Noj tshais noj qab nyob zoo yuav tsum ua kom tau raws li peb qhov yuav tsum tau ua. Nws yuav tsum yog cov khoom noj muaj txiaj ntsig, qhov zoo tshaj yog ib qho uas txaus siab tshaib plab rau 4-6 teev. Feem ntau, qhov no yog 30% ntawm cov calories noj txhua hnub, raws li Telegram channel Tus Kws Kho Mob hauv Lub Hnab.

Noj tshais yuav tsum muaj tag nrho cov as-ham:

• proteins
• rog,
• qeeb carbohydrates.

Nws yuav tsum ceev kom npaj los yog ua noj ua ntej.

Dab tsi koj tuaj yeem noj thaum sawv ntxov los ntawm carbohydrates:

• tej nplej siav ntev.
• Tag nrho cov nplej los yog lwm yam ncuav qab zib noj qab nyob zoo.
• Pasta ua los ntawm durum nplej los yog whole grain pasta. Cov calories uas tau los ntawm lawv yuav muaj sij hawm siv thaum nruab hnub.
• Legumes, tab sis tom qab lawv, nws yog ib qho tseem ceeb tshwj xeeb tshaj yog haus dej kom txaus nyob rau ib hnub.

Dab tsi yog qhov zoo tshaj plaws protein noj thaum sawv ntxov?

Nws yog qhov zoo dua los xaiv cov zaub mov muaj protein ntau rau noj tshais. Txiv ntseej, oily ntses, tawv thiab tsev cheese, offal, thiab qe - tag nrho cov no kuj muaj cov protein ntau txaus.

Leaner qhov chaw ntawm cov protein yog qhov zoo tshaj plaws rau noj hmo. Qhov no siv rau cov ntses lean, nqaij qaib, thiab qaib ntxhw.