Dab tsi yog kev noj qab haus huv hauv pyramid (zaub mov ua khoom noj)?

Kev xav txog cov ntsiab cai tseem ceeb ntawm kev noj zaub mov zoo, cov neeg kho hloov tau rub koj txoj kev xav mus rau ib tus tib neeg ntawm txhua yam kis las los yog phiaj xwm noj qab haus huv. Kev hloov kho zaub mov noj yog tsim los ntawm tus neeg noj zaub mov zoo lossis kws kho mob nws tus kheej raws li kev noj qab nyob zoo thiab hnyav hloov. Yog li, txoj kev npaj khoom noj khoom haus tsim nyog ua kom nkag siab txog tus yam ntxwv thiab qhov xav tau ntawm tus neeg tshwj xeeb.

Hmoov tsis zoo, qhov no tsis tuaj yeem tiv thaiv tib neeg los ntawm kev saib xyuas tas li rau txoj hauv kev kom poob phaus lossis nce phaus. Qhov tshwm sim yog qhov tshwm sim ntawm muaj ntau ntawm cov pluas noj ntawm qhov sib txawv ntawm qhov txaus ntshai. Qee tus ntawm lawv tau nquag tshaj tawm txij li 60s ntawm lub xyoo pua xeem thiab muaj cov yuam kev tsis yog hauv kev suav ntawm cov feem, tab sis kuj nyob rau hauv lub hauv paus ntsiab lus ntawm kev noj zaub mov zoo. Peb tham txog lub tswvyim ntawd ua zaub mov noj.

Cov ntaub ntawv dav dav thiab cov ntsiab lus keeb kwm

Cov khoom noj khoom noj yog cov pab pawg ntawm cov tswv yim hais txog kev noj zaub mov zoo uas tau tshwm sim hauv Tebchaws Asmeskas rov qab los ntawm 60s deb. Qhov kab ke no rau nws tus kheej yog thawj txoj kev qhia zaub mov zoo kom muaj kev nyob noj thiab kom BMI (lub cev huab hwm coj qhov ntsuas) nyob rau ntawm cov theem.

Zoo li ntau lwm cov khoom noj khoom haus zoo, nws tsis tau sawv qhov kev sim ntawm lub sijhawm, thiab tsis ntev tom qab nws tsim, kev tsim kho tshiab tau pib tshwm sim hauv cov khoom noj khoom noj khoom haus uas pom qhov txawv cov zaub mov hauv cov khoom noj hauv nws daim ntawv qub los ntawm cov niaj hnub.

Kev noj zaub mov noj kom muaj raws li cov hauv qab no:

1. Hauv cov txheej txheem yog ua raws li kev noj haus ntawm qhov ntau ntawm cov kua los ntawm cov dej haus sib txawv, tab sis kev nyiam yuav tsum tau muab rau cov dej ntxhia.
2. Qhov thib ob theem tseem ceeb yog kev noj haus carbohydrate, uas yuav tsum muaj txog li 60% ntawm tag nrho cov calories kom tsawg los ntawm cov zaub mov... Cov pa roj carbon monoxide ntau dua tau txais tos.
3. Txiv hmab txiv ntoo thiab zaub yog kev lig kev cai suav tias yog kauj ruam thib peb. Hauv cov kab ke classical, cov no yog qhov tseem ceeb ntawm cov vitamins thiab cov khoom noj muaj txiaj ntsig zoo. Tus nqi ntawm cov zaub yuav tsum yeej hla tus nqi ntawm cov txiv hmab txiv ntoo.
4. Ntawm theem 4 yog cov khoom muaj protein, tsis hais lawv keeb kwm zoo li cas.
5. Qhov thib tsib kauj ruam, nyob ntawm qhov sib txawv ntawm cov pyramid nws tus kheej, yuav muaj cov nqaij liab, roj, thiab rog. Hauv qee cov kab ke, piam thaj nws muaj nyob ntawm cov khoom ntawm cov teeb meem carbohydrates feem ntau (qhov chaw - Wikipedia).

Outwardly, xws li ib qho systematization ntawm cov khoom noj khoom haus zoo nkaus li tsim nyog .. Nws zoo dua nyob rau hauv kev sib piv nrog kev noj zaub mov tsis raug cai, tab sis hauv kev coj ua nws yuav tsum muaj kev kho kom haum rau tus neeg.

Lub ntsiab yuam kev ntawm lub pyramid

Ua ntej nkag mus rau hauv kev kawm ntxaws ntxaws txog cov qauv ntawm kev tsim khoom noj khoom haus raws qib zaub mov, nws tsim nyog hais txog cov yuam kev tseem ceeb thiab ua tsis tiav ntawm cov kab ke. Qhov no tsis txhais tau tias nws tsim nyog tso tseg cov ntsiab cai ntawm khoom noj khoom haus uas tau tsim hauv qhov txheej txheem no. Koj tsuas yog yuav tsum coj mus rau hauv tus account nws qhov shortcomings thiaj li yuav ua tiav kev noj haus zoo:

1. Tsis muaj lub meej mom ntawm calories. Cov zaub mov raug ntsuas hauv qhov ntsuas ntu, uas tau pom zoo kom tswj hwm kwv yees li ntawm. Qhov no txhais tau hais tias nyob rau hauv kev coj ua ntawm 1 feem, ob qho 50 g ntawm cov khoom lag luam thiab 150 g ntawm cov khoom lag luam tuaj yeem muaj. Piv txwv li Wikipedia siv kev tsim qauv ntawm ib feem ntawm 100-150 g, uas, thaum hloov mus rau 6-10 servings ntawm cereal khoom, yuav muab lub cev nrog 2500 kcal nkaus xwb los ntawm cov khoom noj carbohydrates, tsis suav cov khoom noj seem.
2. Siv cov carbohydrates ceev ceev uas koj cov khoom noj tseem ceeb. Hauv cov pyramids niaj hnub muaj cov kev hloov kho, raws li qhov uas hloov ntawm cov khoom noj khoom haus qub, tsuas yog cov khoom av coarsely siv. Txawm li cas los xij, nyob rau hauv feem ntau cov version ntawm cov khoom noj khoom haus zoo, tseem muaj qhob cij thiab ncuav qab zib hauv qab kab. Cov roj nplej sai thiab nruab nrab tsis tuaj yeem ua kom koj lub siab nyob ntev, uas yuav ua rau koj hnyav hnyav lossis ntxhov siab los ntawm kev tshaib plab.
3. Los ua ke cov txiv hmab txiv ntoo thiab zaub ib kauj ruam. Kev noj ntau ntawm fructose ntau tshaj 50 g ntawm fructose (250 g ntawm txiv hmab txiv ntoo) yuav ua rau cov rog cia tsis muaj cov tshuaj insulin. Tib lub sijhawm, kev noj cov zaub mov fiber ntau los ntawm cov zaub yuav pab tau lub cev nkaus xwb.
4. Tsis muaj cov protein sib txawv los ntawm lawv cov amino acid muaj pes tsawg leeg. Cov kua nqaij thiab cov nqaij yog nyob hauv ib kauj ruam. Tab sis thaum hloov cov tsiaj protein nrog cog cov protein, lub cev yuav tsis tau txais txhua qhov tseem ceeb amino acids, uas yuav ua rau catabolism, muaj kev tsis sib haum xeeb zoo, thiab qee zaum hloov hormonal cuam tshuam nrog kev noj ntau ntau ntawm cov kua txiv.
5. Kev noj cov rog tsawg tsis hais txog ntawm qhov twg los thiab hom kua qaub. Raws li kev xyaum ua kom pom, cov rog zoo yuav tsum nce txog 20% ​​ntawm tag nrho cov calories. Lawm, peb tsis hais txog cov rog ua los ntawm kib. Tab sis hauv cov khoom noj khoom noj, cov rog zoo ua ke nrog cov rog tsis zoo.
6. Tsis muaj kev tswj hwm lub qhov dej.
7. Nrog rau kev haus dej cawv hauv cov khoom noj zoo.
8. Tsis muaj kev hloov ntawm ib tus neeg. Cov pyramid muaj cov khoom noj zoo tib yam rau cov neeg uas muaj cov txiaj ntsig sib txawv ntawm lub cev, hnyav, thiab kev xav tau.

Raws li qhov txiaj ntsig ntawm qhov tsis txaus ntseeg no, ib tus neeg yuav ntsib teeb meem xws li:

1. Tshaj cov calories thiab cov yuag tshaj.
2. Hloov hauv theem qib hormonal. Qhov no yog qhov tshwj xeeb tshaj yog vim muaj kev suav nrog cov khoom ua kua, uas yooj yim khi thiab txo cov tshuaj hormones. Phytoestrogens nws zoo li qub.
3. Kev tshaib plab thaum txo cov calories kom tsawg. Txuam nrog kev siv ntawm qhov nruab nrab kom tau sai carbohydrates ntawm lub hauv paus ntawm pyramid.
4. Noj kev tsis haum xeeb - los ntawm anorexia mus rau bulimia.
5. Tsis muaj protein.
6. Kev ua haujlwm ntawm polyunsaturated fatty acids.
7. Kev loj hlob ntawm cov kab mob ntawm cov hlab ntaws, hlab plawv, mob tawm ntshav, lub plab zom mov (qhov chaw - NCBI).

Ua raws li cov subspecies ntawm lub pyramid, qee qhov tsis zoo tuaj yeem tshem tawm lossis theem. Cov Zaub Mov Pyramid rau Qhov Poob phaus (SciAm 2003) tau txiav txim siab tias yog pyramid muaj tseeb tshaj plaws, tab sis txawm tias qhov no yuav tsum muaj kev kho kom haum rau ib tus neeg thiab tsis tsim nyog rau cov neeg koom nrog hauv kev ua kis las.

Cov kauj ruam ua zaub mov ua noj

Tam sim no peb nyob ntawm qhov point no ntau dua, xav txog ib theem nyias.

Hauv paus tuam tsev

Ntawm qhov tseem ceeb ntawm txhua hom zaub mov ua khoom yog kev ua lub cev nyhav. Feem ntau, qhov no yog raws nraim li cas qhov kev them rov qab rau txhua qhov tsis zoo uas hais txog lub cev tsis zoo - "kis las thiab tswj lub cev hnyav". Kev tawm dag zog lub cev tuaj yeem yog txhua yam, vim tias nws tsis yog sau rau hauv pyramid nws tus kheej.

Tab sis lub ntsiab nyiam yog muab rau aerobic ce ntawm nruab nrab siv, vim hais tias pyramid nws tus kheej yog tsim rau cov pej xeem dav dav, thiab tsis yog rau cov kws ncaws pob.

Hauv paus ntawm qhov pyramid

Cov khoom noj ua noj ib txwm ua raws li cov carbohydrates. Raws li cov lus pom zoo rau txhua hom pyramids - lawv tus lej yog kwv yees li 65-75% ntawm tag nrho cov khoom noj. Nrog rau qhov ua kom tau zoo, qhov ntau npaum li no ntawm cov carbohydrates yog qhov tsim nyog, tab sis kev tawm dag zog yuav tsum hloov cov khoom noj ntawm cov protein thiab cov zaub mov muaj roj. Cov tsoos tshuaj ib txwm siv cov khoom siv mis thiab cov khoom ci.

Vitamin theem

Hauv cov kauj ruam no, zaub thiab txiv hmab txiv ntoo ua ke. Nws yog ib qho tseem ceeb kom nkag siab tias qhov kev xam ntawm cov tsoos ua ib txwm tsis coj mus rau hauv tus account lub calorie cov ntsiab lus ntawm cov txiv hmab txiv ntoo.

Yog li, yog tias koj mob siab xav ua raws li cov hauv paus ntsiab lus tau teev tseg hauv cov kab ke no, cov txiv hmab txiv ntoo yuav tsum tau ua kom tsawg dua, raws li cov lus qhia hauv calorie.

Tab sis kev noj zaub tuaj yeem nce ntxiv, vim yog lub fiber nyob hauv lawv feem ntau pab zom plab, ua rau lub siab ua haujlwm puv ntoob thiab tiv thaiv lub plab zom mov los ntawm kev thauj khoom vim kev noj zaub mov ntau thiab ntau rau cov khoom noj muaj protein.

Protein kauj ruam

Raws li xyoo 1992 kev tsim khoom noj khoom haus, cov khoom noj muaj khes mentsis noj tsis hais qhov twg los ntawm qhov ntau npaum li ntawm 200-300 g. Thaum hloov mus rau protein, peb tau txais 50-60 g ntawm cov protein, nyob ntawm seb lub hauv paus thiab amino acid profile.

Rau cov kev ua haujlwm ib txwm, tib neeg lub cev ntawm qhov nruab nrab xav tau txog 1 g ntawm cov protein nrog ua tiav amino acid profile (lossis 2 g ntawm zaub protein) ib kg ntawm qhov hnyav.

Yog li, nws raug nquahu kom ntsuas cov protein ntau tsawg kawg yog ob zaug ntawm nws qhov kom tsawg (lossis peb npaug rau kev ncaws pob). Qhov kev ntsuas loj tshwm sim los ntawm kev txo qis cov carbohydrates los ntawm qis theem.

Lub cev thiab qab zib

Nyob rau theem saum toj kawg nkaus, ntau pawg khoom lag luam koom ua ke nyob rau hauv ib zaug:

1. Cov khoom lag luam nrawm.
2. Cov zaub mov muaj piam thaj / piam thaj.
3. Lub cev rog.
4. Liab nqaij.

Cov khoom noj khoom noj nrawm nrawm tsis txaus ntseeg lossis tsis meej, ua rau muaj kev phom sij rau kev tswj hwm BMI. Qhov xwm txheej zoo li qub nrog qab zib. Nws yog cov khoom siv roj sai tshaj plaws uas tau nqus dej yuav luag tam sim ntawd. Thaum nws los rau cov rog, nws yuav tsum tsis txhob tua tag nrho thaum siv cov khoom noj muaj txiaj ntsig zoo. Nws tsuas yog tsim nyog hloov los ntawm cov khoom noj muaj roj ntau ntau kom cov omega 3 polyunsaturated acids predominate nyob rau hauv kev noj haus thiab tsis muaj cov roj tsheb thauj khoom txhua (qhov chaw - PubMed).

Thaum nws los txog cov nqaij liab, nws tau teev muaj cov khoom noj tsis zoo rau ntau qhov:

1. Muaj roj ntau cov ntsiab lus, uas tuaj yeem ncav cuag 30 g ib 100 g ntawm tenderloin. Qhov no tuaj yeem daws tau yooj yim los ntawm tsuas yog muab cov roj ntau dhau thaum ua noj.
2. Lub xub ntiag ntawm kev thauj cov amino acids uas cais tawm cov teeb meem roj cholesterol los ntawm cov roj ntsha ua kom muaj txiaj ntsig thiab pab tshem cov roj uas txhaws taus. Hmoov tsis zoo, ob peb tus neeg xav tias cov amino acids tseem thauj cov roj (cholesterol) zoo - cov khoom siv ncaj qha ua ntej ntawm testosterone.

Ntau yam khoom noj khoom siv hauv pyramid

Qhov tseem ceeb tau txais txiaj ntsig zoo ntawm cov khoom noj khoom haus zoo yog cov khoom noj sib txawv. Ob qho tib si cov qauv qub thiab niaj hnub sib txawv tau faib cov zaub mov rau hauv cov qeb dav dav, uas tso cai rau cov khoom noj sib txawv kom sib txawv raws li lawv nyiam saj.

Qhov no txo ​​cov kev ntxhov siab mob hlwb los ntawm kev siv cov khoom noj kom ruaj khov: cov khoom noj hauv tsev tau yooj yim kho rau ib qho kev noj haus nrog kev poob qis tshaj rau cov peev nyiaj thiab lub cev.

Qhov tseeb no tseem muaj qhov poob qis, txij li tsis yog txhua yam khoom los ntawm tib qeb yog qhov sib npaug pab tau. Txoj kev yooj yim tshaj plaws los piav nws nrog cov piv txwv ntawm cov protein:

1. Tsiaj protein. Muaj qhov ua tiav ntawm cov amino acid ntau: cov nqaij tsawg / qe yog qhov yuav tsum tau piv nrog rau lwm cov zaub mov.
2. Mis muaj protein ntau. Nws muaj qhov tsis txaus cov amino acid profile thiab tus nqi ntawm cov protein ntau npaum li cas. Qhov no txhais tau hais tias cov khoom noj siv mis ua tsis zoo tshaj li qhov lawv yuav tsum tau noj ntau dua thiab pab them rau qhov tsis muaj cov amino acids los ntawm lwm qhov chaw.
3. Zaub protein. Lawv muaj qhov tsis txaus cov amino acid profile, yog li ntawd, lawv xav tau kev pabcuam ntxiv nrog kev noj zaubmov lossis tsiaj muaj protein los ntawm kev noj zaubmov. Koj yuav tsum tau haus zaub mov 2 zaug ntxiv nyob rau hauv kev sib piv nrog tus tsiaj txhawm rau kev ua haujlwm ntawm lub cev.
4. Soy protein. Nws yog nplua nuj hauv phytoestrogens thiab yog li ntawd tsis pom zoo kom noj hauv cov neeg loj. Phytoestrogens muaj peev xwm khi cov roj ntsha kev sib deev, cuam tshuam loj heev rau cov qib hormonal, thiab tseem tuaj yeem ua rau lub cev tsis zoo ntawm lub cev. Vim li no, nyob rau thaj chaw ntawm CIS, kev hloov pauv ntawm cov kua protein tau raug txo qis txij li xyoo 90s txog tam sim no.

Cov hom zaub mov pyramids

Txij li thaum pib, cov khoom noj khoom noj khoom haus tau nce thoob plaws cov chaw muaj khoom noj khoom haus zoo. Txawm li cas los xij, cov khoom noj khoom haus raws li kev tshawb fawb tau mus deb dhau los, thiab cov tib neeg cov zaub mov kev ua kom haum tau tsim ntau yam nyob hauv cov kab ke no.

Puas yog cov zaub mov noj tseem ceeb rau kev poob phaus?

Txawm tias muaj tseeb tias cov zaub mov ua noj tsis muaj dab tsi ua rau poob phaus, nws tuaj yeem hloov kho rau lub hom phiaj no. Ib qho ntxiv, cov ntsiab cai tau muab tso rau hauv cov khoom noj khoom noj khoom haus yog qhov tsim nyog rau kev tsim kev noj zaub mov zoo:

1. Sib cais cov zaub mov. Hauv qhov no, lub kaw lus tsis zoo, txawm li cas los xij, cov neeg sib txawv ntawm cov zaub mov tau txais txiaj ntsig lawv tau txais txiaj ntsig ntawm lub sijhawm sib txawv.
2. Feem tswj. Qhov no tseem tsis tau muaj calorie tswj, tab sis nws tsis noj zaub mov lawm.
3. Kev tshem tawm ntawm qee yam khoom tsim kev puas tsuaj. Hauv particular, cov khoom noj khoom haus sai thiab muaj cov nplua nuj nyob hauv cov roj nyeem cov roj ntsha.
4. Muaj fiber ntau. Cov zaub thiab txiv hmab txiv ntoo yog nyob rau theem ob ntawm yuav luag txhua ntu ntawm cov zaub mov pyramids.

Qee cov niaj hnub hloov pauv ntawm cov khoom noj khoom noj khoom haus (xws li SciAm) muaj kev tswj nruj ntawm qhov chaw ntawm carbohydrates, uas yuav pab koj kom poob cov phaus ntxiv.

Feem ntau, yog tias koj siv cov khoom noj khoom noj khoom haus, nws yog qhov ua rau poob phaus, tab sis koj yuav xav tau kev pabcuam:

1. Tawv calorie suav. Qhov feem scaling yuav yog raws li kev ntsuas hauv calorie.
2. Txhawb nqa lub cev ntau dua.
3. Hloov cov khoom noj khoom haus sib npaug ntawm cov protein thiab polyunsaturated omega-3 fatty acids.

Cov lus xaus

Dab tsi yog zaub mov pyramid tiag tiag? Qhov no tsis yog ib qho kev ua zoo tshaj plaws uas yuav haum txhua tus neeg - cov no tsuas yog cov qauv ntawm kev noj zaub mov zoo, uas tsis yog txhawm rau kho kom zoo, tab sis ntawm kev npaj lub cev rau cov zaub mov tshwj xeeb ntau. Yog tias koj muaj peev xwm kawm paub cov zaub mov ua noj, ces tej zaum koj tuaj yeem kawm cais cov zaub mov noj, thiab tom qab nws - qhov kev xaiv cov khoom noj kom zoo rau cov khoom noj kom zoo.

Peb yuav tsis pom zoo cov zaub mov zoo no rau cov kws ncaws pob lossis cov neeg uas hnyav txog lawv qhov hnyav. Tab sis nws tuaj yeem siv los ntawm cov neeg uas xav sim ua zaub mov noj uas yuav tsis (loj heev) ua rau lawv muaj kev noj qab haus huv thiab yuav pab kho lawv qhov hnyav thiab noj zaub mov kom zoo.

Saib cov video: Kev Hlub Yog Dab Tsi Tiag. YirYangSaw Lauj, Nkauj tawm tshiab 2020 (Kaum Ib Hlis 2024).