Kev loj hlob yog suav nrog hauv cov npe ntawm cov kev kho mob tseem ceeb rau kev tsim kho tus neeg noj qab haus huv. Hauv cov tebchaws nyob sab Europe, suav nrog Lavxias, qhov ntsuas nruab nrab rau cov neeg laus yog 175-178 cm, rau cov poj niam - 162-166 cm. Cov xwm txheej cuam tshuam loj hlob rau tus txheej txheem kev loj hlob: poj niam txiv neej, hnub nyoog, haiv neeg, keeb kwm caj ces, keeb kwm roj ntsha, muaj nyob ntawm qee yam kab mob thiab lawv lub txim. Txawm li cas los xij, nws muaj peev xwm yuav ntxiv ob peb xoom xoom, them nyiaj tshwj xeeb rau kev noj zaub mov kom zoo.
Nws yog qhov tsim nyog
- - zaub;
- - txiv hmab txiv ntoo;
- - Zaub ntsuab;
- - nqaij;
- - ib tug ntses;
- - mis thiab khoom noj siv mis;
- - khoom noj siv mis;
- - cereals;
- - khob cij;
- - qe.
Cov Lus Qhia
Kauj ruam 1
Tau txais lus qhia kho mob ua ntej pib kev noj zaub mov zoo. Cov kws kho mob yuav kuaj xyuas koj cov endocrine system thiab koj cov qib ntawm cov tshuaj hormone (loj hlob hormone) ntau lawm. Nws yog ib qho tseem ceeb kom tau txheeb xyuas qhov tseeb qhov ua rau ntawm kev loj hlob qeeb. Yog tias qhov sib txawv ntawm qhov nruab nrab yog qhov loj, koj yuav tau txais kev kho mob, tej zaum txawm tias yuav phais. Ib qho ntxiv, tus kws kho mob yuav tsum tsis suav nrog muaj cov kab mob ntev uas yuav ua tau exacerbated los ntawm kev hloov pauv ntawm cov zaub mov noj.
Kauj ruam 2
Tsim ib qho kev loj hlob-txhawb cov ntawv qhia zaub mov. Nco ntsoov tias tsis muaj ib qho khoom lag luam khawv koob yuav pab koj loj hlob sai. Cov zaub mov kom tsim nyog yuav tsum muaj ntau yam thiab muaj nplua nuj nyob hauv cov protein, vitamins thiab minerals.
Kauj ruam 3
Sim noj zaub ntsuab thiab txiv hmab txiv ntoo ntau dua. Qhov tsim nyog, yuav tsum muaj tsawg kawg 1.5 kg ntawm lawv nyob ntawm koj lub rooj txhua hnub. Tsis txhob noj cov ntses ntau dhau lossis muab cov nqaij ntses thiab cov ntses txaij ua. Lub sijhawm ua noj ntev ntev yuav txo cov khoom noj hauv cov khoom noj. Koj yuav tsum tau muab cov kas fes thiab haus cawv tshem kom meej.
Kauj ruam 4
Tsis txhob yaum. Kev loj hlob hormone yog tsim tau zoo tshaj plaws thaum koj maj mam tshaib plab. Noj zaub mov 4-5 zaug ib hnub twg. Khaws cov khoom me me kom ntau. Kev yoo mov hnub kuj tseem yuav pab kom loj hlob: kefir, zaub, txiv hmab txiv ntoo. Haus dej ntau dua, ob qho tib si zoo tib yam (rhaub lossis tshwj xeeb kom huv) thiab dej ntxhia, piv txwv li, "Borjomi".
Kauj ruam 5
Noj tsawg kawg 100 g ntawm cov khoom noj protein niaj hnub: nqaij, ntses, qe, rye cij, mov, taum, thiab lwm yam. Protein yog cov khoom tseem ceeb rau "tsim" ntawm cov ntaub so ntswg, suav nrog pob txha. Yog tias tsis muaj kev nqus ntawm ib qho nyiaj txaus ntawm nws mus rau hauv lub cev, kev xav loj hlob yog tsis yooj yim sua. Yog tias cov zaub mov ua rau koj muaj qhov fab tshuaj, ua kom qhov tsis muaj nws hauv koj cov khoom noj nrog lwm qhov chaw ntawm cov protein.
Kauj Ruam 6
Txhawb koj kev noj zaub mov kom muaj cov vitamins loj kev loj hlob - A, B, D. Tej zaum koj paub txog cov txiaj ntsig ntawm carrots los ntawm thaum yau. Nws yeej muaj cov carotene, uas hloov mus rau hauv cov vitamin A hauv lub cev. Koj tuaj yeem tau nws los ntawm cov tshuaj ntsuab tshiab (zaub txhwb, zaub ntsuab, dos, dill, thiab lwm yam), sorrel, spinach, sawv duav, zaub daj, xws li turnips thiab swede Cov.
Kauj Ruam 7
Vitamin D yog lub luag haujlwm rau kev loj hlob pob txha. Nws yog tsim nyob rau hauv kev cuam tshuam ntawm ultraviolet rays. Txawm li cas los xij, cov pej xeem nyob rau sab qaum teb, suav nrog Russia, qhov chaw uas tsis muaj hnub txaus txaus, yuav tsum tau sau lawv cov peev nyiaj vitamin D los ntawm cov khoom noj. Noj ib qho nqaij ntses uas muaj roj (sardine, salmon, tuna) thiab haus mis ib khob mis.
Kauj ruam 8
Cov vitamins B pab tau zoo yog nyob hauv butter, mis, txiv ntoo, zaub thiab txiv hmab txiv ntoo, nkaub qe, poov xab thiab lwm yam zaub mov. Tsis txhob ntshai mus oversaturate lub cev nrog cov khoom no. Nws tsis nthuav tawm hauv cov ntaub so ntswg, qhov "ntau dua" yog tas li los ntawm cov leeg.
Kauj Ruam 9
Kev loj hlob ntawm lub cev yog txhawb nqa los ntawm cov pob zeb hauv av thiab kab kawm. Ua ntej tshaj plaws, koj yuav tsum xyuas kom meej tias calcium thiab phosphorus nkag mus rau cov ntshav. Lawv muaj nyob hauv tsev me cheese, qe, ntses, mis thiab cov khoom noj muaj mis ntxiv. Cov txheej txheem txhua hnub yog 2-3 qhaub cij nrog cheese thiab 200 ml ntawm mis.
Kauj ruam 10
Zinc, manganese, fluoride, uas ntxiv dag zog rau cov pob txha pob txha, yog pom hauv ntau ntau hauv cov zaub mov, zaub thiab txiv hmab txiv ntoo, taum, walnuts, tshuaj yej dub. Nws yog qhov zoo heev rau noj sprouted nplej thiab pob kws.
