Txoj Kev Yooj Yim Los Pab Koj Tus Dev Kom Poob Phaus

2024 Tus sau: Daisy Haig | [email protected]. Kawg hloov kho: 2023-12-17 03:09

Kuv tau pib xav txog kev poob phaus hauv qhov sib txawv dua li qhov kuv tau ua yav dhau los. Kuv tau siv los tso dev rau kev noj zaub mov, muab qhov hnyav tawm ntawm lawv (qee zaum), thiab tom qab ntawd txhawj txog yuav ua li cas kom nws tawm tom qab. Tam sim no kuv xav txog qhov kev poob phaus thiab kev saib xyuas lub cev yog qhov tseem ceeb tshaj qhov qub. Kuv lub hom phiaj yog nrhiav cov khoom noj uas tus dev noj tau rau lub neej yav tom ntej uas yuav xub tau ua kom yuag thiab tom qab ntawd ua kom yuag. Ntawm no yog vim li cas.

Lub cev hnyav dua yog qhov qhia tau tias qee yam tau tawm ntawm qhov cub nrog ib tus dev lub zog; cov khoom noj ntau dhau, kev noj ntau dhau, hom zaub mov tsis zoo, thiab / lossis kev tawm dag zog dhau yog cov txhaum.

Hauv lub ntiaj teb zoo meej, Kuv tuaj yeem hais tawm qhov kev hloov pauv ntawm cov hom / cov khoom noj, kev tshem tawm cov kev kho mob, thiab kev tawm dag zog ntxiv, kuv cov lus pom zoo yuav ua raws, thiab tus dev yuav plam qhov hnyav ntawm qhov hnyav. Tab sis, cia kom ncaj. Cov neeg muaj lub sijhawm nyuaj ua qhov no txawm tias thaum lawv txoj kev noj qab haus huv tseem ceeb. Txhawm rau thov lawv hloov kho cov radical hauv lawv tus dev (thiab yog li lawv tus kheej) txoj kev ua neej tsuas yog ntau dhau. Tab sis muaj ib txoj kev yooj yim dua.

Ua ntej, tsis nco qab ua exercise. Tsis txhob ua rau kuv tsis ncaj ncees, ib ce muaj zog yog qhov zoo thiab tuaj yeem pab cov dev kom lawv nyob thiab ua kom yuag. Kuv tsuas yog tsis xav tias ntau tus tswv tuaj yeem tswj hwm qhov tseem ceeb hauv qhov kev tawm dag zog uas lawv muab lawv cov dev rau lub sijhawm ntev. Kuv saib ib qho nce hauv kev tawm dag zog yog qhov nyiaj tau ntxiv. Yog tias nws tshwm sim, zoo kawg, tab sis tsis txhob npaj nws.

Thib ob, muab cov khoom sib txawv. Qhov no yog tus cwj pwm uas ntau tus tswv pom pom tsis tau ua txhaum, thiab yog tias nws ua rau lawv thiab lawv cov dev zoo siab, leej twg yog kuv yuav hais tias nws yuav tsum tau tawg txhua? Kuv lub hom phiaj yog kom tau txais qhov caloric kom tsawg los ntawm kev saib xyuas kom tsawg dua 10% ntawm dev tag nrho cov calories rau hnub. Peb feem ntau tuaj yeem ua qhov no nrog qee qhov kev hloov kho uas yooj yim-tsoo cov dev ncuav ci hauv ib nrab, hloov mus rau qhov kho qis kom ua kom tsis muaj mob (mini carrots yog qhov zoo).

Tam sim no rau poob phaus / txij nkawm kev noj haus muaj. Koj yuav tsum nrhiav ib tus uas ua haujlwm rau koj thiab koj tus dev. Nco ntsoov, tej zaum koj yuav tau noj cov zaub mov no ntau xyoo tom ntej. Peb tus yam ntxwv tseem ceeb uas yuav tau xav txog yog:

• Nqi
• Yooj yim ntawm kev tau txais
• Kev noj haus

Nqe thiab yooj yim ntawm kev kis tau yog tseem ncaj. Tsuas yog xav txog cov khoom noj uas yuav tsis rhuav koj cov peev nyiaj thiab koj tuaj yeem tau yooj yim (qee qhov tuaj yeem xa ncaj qha rau koj). Nug koj tus kheej, "Kuv puas yuav muaj peev xwm pub cov zaub mov no rau tsib xyoos tom ntej lossis ntev dua?"

Los ntawm cov khoom noj khoom haus zoo saib, saib rau cov zaub mov muaj cov yam ntxwv li nram no:

Ib qho chaw ntawm daim paib koj pom nqe lus ntawm kab ntawm "Hom Khoom Noj cov dev neeg laus tau npaj thiab ua kom tau zoo rau kev tu tus dev laus." Qee cov pluas noj kom yuag tsuas yog rau kev pub mis ncua luv thiab tsis txhob muaj cov lus zoo li no ntawm lawv cov ntawv

Nws muaj protein txaus. Ib qho tsawg kawg 30% ntawm cov teeb meem qhuav yog qhov zoo. (Txheeb xyuas cov tshuaj ntsuam xyuas). Tsim nyog cov protein txaus yuav pab kom cov dev tuav cov leeg nqaij thaum lawv poob ceeb thawj hauv cov rog

Nws yog tsim rau qhov ua poob / khaws. Cov kev tshawb fawb pom tau hais tias txo qis cov dev "tsis tu ncua" cov khoom noj dev uas koj muab yuav ua rau poob phaus … tab sis kuj ua rau tsis zoo rau lub cev zaub mov. Lub Koom Haum Asmeskas ntawm Cov Tswj Xyuas Khoom Noj (AAFCO) muaj cov lus qhia tias cov zaub mov yuav tsum ua raws li yog tias lub chaw tsim khoom xav siv cov lus xws li "Teeb," "Tsawg Calorie," "Txo Calorie," "Rog Qes,"

Cov nyiaj tshwj xeeb los ntawm saib cov kev poob phaus thiab txij nkawm hauv txoj kev tshiab no? Thaum koj tus dev ncav cuag nws lub hom phiaj ua phaus, koj yuav tsum muaj peev xwm pib muab nws nrog cov khoom noj me ntsis ntxiv. Qhov khoom plig zoo li cas tom qab noj zaub mov zoo!

Dr. Jennifer Coates