Ntawv qhia zaub mov rau hom 2 mob ntshav qab zib nrog rog: cov tais diav rau cov neeg mob ntshav qab zib

Kev noj haus rau hom ntshav qab zib hom 2 thiab kev rog dhau rau lub lim tiam yog tsim nyog. Nws yog ib qho tsim nyog yuav tsum tsis suav cov khoom ntawm cov zaub mov txhua hnub uas ua kom cov txheej txheem nce cov ntshav qab zib kom ntau. Cov khoom noj kom zoo rau hom ntshav qab zib hom 2 cuam tshuam ntau yam. Nws yog ib qho tsim nyog yuav tsum tsis yog hloov kho khoom noj rau tus mob ntshav qab zib hom 2, tab sis tseem yuav soj ntsuam ib qho kev tswj hwm thiab sau cov txiaj ntsig hauv phau ntawv sau cia.

Tus neeg mob yuav tsum nkag siab tias kev kho kev noj haus uas raug xaiv los ntawm cov kws kho mob paub dhau los tsis yog qhov ntsuas uas tuaj yeem siv tau ib ntus. Kev siv cov khoom noj kom zoo rau lub sijhawm thiab lub neej zoo ntawm cov ntshav qab zib.

Raws li kws kho mob, yog tias tus neeg uas mob ntshav qab zib thiab rog dhau mus ua lub cev poob phaus, tom qab ntawd nws ua tiav lub hom phiaj tseem ceeb - normalizes cov ntshav siab, txo qis ntshav qab zib thiab cov cholesterol.

Txhawm rau tshem tawm qhov hnyav tshaj, tus neeg mob yuav tsum tau noj 5-6 zaug ib hnub. Txoj kev no, cov piam thaj yuav ua tau ruaj khov thiab kev tshaib nqhis. Ntxiv rau, qhov kev pheej hmoo ntawm hypoglycemia yuav raug txo.

Yog hais tias tus neeg mob pib rog rog tiv thaiv keeb kwm ntawm ntshav qab zib, ces cov kws kho mob pom zoo suav nrog kev noj zaub mov noj txhua hnub:

fiber ntau ntawm ntau hom (zaub, mov ci tag nrho, txiv hmab txiv ntoo, zaub ntsuab),
cov rog cov zaub
nqaij ntses thiab ntses.

Cov ntawv qhia txog zaub mov noj yuav tsum muaj cov zaub mov tsawg li tsawg tau uas muaj cov rog ua haujlwm thev naus laus zis. Cov no suav nrog:

Cov txheej txheem rog thev naus laus zis ua rau muaj kev loj hlob ntawm cov teeb meem loj hauv lub cev tsis muaj zog, atherosclerosis, thiab oncological kab mob.

Cov ntawv qhia zaub mov rau lub cev yuav tsum tsis txhob muaj cov menyuam yaj, cov hnyuv ntxwm, tawv tawv, mayonnaise, nqaij npuas, cov zaub mov muaj roj, qaub cream, thiab cov khoom tiav ua tiav.

Txog kev ntsuas qhov hnyav, nws zoo dua rau noj cov nqaij, cov zaub mov muaj fiber ntau, cereals, ntses, khoom noj siv mis, thiab zaub.

Kev ua cov khoom lag luam zoo yog qhov tseem ceeb tshaj. Piv txwv li, ua ntej ua noj, nws yog qhov yuav tsum tau tshem tawm ntawm daim tawv nqaij ntawm nqaij qaib, tshem tawm cov rog ntawm cov nqaij, ua zaub noj kom sov.

Noj cov zaub mov rau lub lim tiam

Nrog rau kev hnyav dhau thiab cov ntshav qab zib, nws yog qhov zoo dua los lo rau cov khoom noj kom zoo dua qub. Hnub Monday sawv ntxov yog qhov zoo tshaj plaws pib nrog kev siv cov mis nyuj ntawm herculean porridge, zaub ntug hauv paus zaub xam lav, tshuaj yej nrog toast. Thaum noj su, koj tuaj yeem noj zaub borsch, qee cov khob cij, zaub xas lav thiab stew. Daim ntawv noj mov noj hmo muaj xws li hauv tsev cheese ua zaub, taum ntsuab thiab ib khob dej qab zib uas tsis muaj qab zib.

Npaj cov ntses, zaub qhwv thiab dej xas rau hnub Tuesday noj tshais. Noj su yuav siv tau yog tias koj noj me ntsis nqaij qaib hau, zaub ua kua zaub, mov ci thiab kua txiv tshiab. Hmo Tuesday noj qab nyob zoo yog qee cov qhob cij, cov nqaij pawv thiab cov nqaij hau ua noj. Yog tias koj xav tau, tom qab ntawd npaj ua hmo noj hmo thib ob, uas tej zaum yuav muaj ib khob ntawm tsawg rog rog kefir.

Ua buckwheat porridge thiab cov txiv hmab txiv ntoo qhuav compote rau hnub Wednesday sawv ntxov. Noj su yog qhov zoo yog tias koj ua zaub qhwv stewed zaub qhwv thiab nqaij rwj. Nyob rau yav tsaus ntuj, noj stewed zaub, meatballs thiab khob cij. Nws yog qhov zoo dua los mus haus zaub mov nrog rosehip broth.

Hnub Thursday noj tshais yuav tsum noj haus zoo thiab muaj lub dag zog zoo. Cov txhuv nplej, hau beets thiab ci nrog me ntsis butter yog qhov tsim nyog. Txog caij noj su, noj nqaij qaib, hau ntses,
taub noj mov.

Nyob rau yav tsaus ntuj, kho koj tus kheej rau zaub xam lav thiab buckwheat porridge. Hnub Friday yav sawv ntxov, nws yog qhov zoo uas yuav tau noj qee cov tsev cheese thiab kua zaub ntug hauv qab. Rau pluas su, nws yog qhov zoo dua rau noj zaub mov caviar, kua zaub, nqaij goulash thiab compote.

Nyob rau yav tsaus ntuj, noj qee cov millet porridge thiab ntses ci hauv qhov cub.

Hnub Saturday sawv ntxov tsuas yog xav pib nrog kev noj tshais zoo. Nws tuaj yeem yog cov zaub ntug hauv paus thiab cov kua ntsev
porridge. Rau pluas su, koj yuav tsum ua mov noj, vermicelli kua zaub thiab noj lub siab nrog cov roj tsawg qab zib. Txoj kev ua tiav ib hnub zoo dua los ntawm kev siv cov taub dag thiab dag pob kws.

Hnub Sunday noj tshais tuaj yeem muaj cov cheese tsis muaj rog, buckwheat, khob cij thiab stewed beets. Rau noj su, ua qe lws, taum kua zaub, haus kua txiv thiab pilaf nrog nqaij qaib. Rau noj hmo, ua zaub xam lav,
cov lauj kaub ua nqaij thiab nqaij cutlets. Rau kev npaj cov khoom noj muaj roj, muaj me me ntawm zaub roj raug tso cai.

Cov zaub mov zoo tshaj plaws rau cov zaub mov noj

Muaj ntau cov lus qhia yooj yim rau cov tais diav uas koj tuaj yeem siv los ua kom qab thiab noj zaub mov kom zoo. Piv txwv li, koj tuaj yeem ua taum kua zaub.

Koj yuav tsum tau noj me ntsis zaub, 2 liv ntawm zaub zaub, 2 qos yaj ywm, tes puv taum ntsuab. Nqa cov zaub npaj rau lub rhaub, ntxiv cov tws dos thiab qos yaj ywm. Ua noj rau 15 feeb.

Tom qab ntawd muab cov taum pauv thiab tom qab li 5 feeb tua hluav taws. Txau nrog tshuaj ntsuab ua ntej muab kev pabcuam.

Cov zaub mov zoo noj xws li zaub nyoos yog qhov zoo rau koj kev noj qab haus huv. Nqa 2 txiv lws suav, 1 zucchini, 500 ml ntawm zaub zaub, zaub qhwv, 2 cov kua txob qab zib, 1 lub qe thiab 1 dos. Tag nrho cov khoom xyaw saum toj no yuav tsum tau txiav, muab tso rau hauv lub lauj kaub, ncuav dej, thiab tom qab ntawd muab tso rau hauv qhov cub. Stew zaub rau 40 feeb.

Yuav luag txhua cov zaub mov noj rau cov khoom noj muaj txiaj ntsig yog qhov yooj yim heev, thiab cov tais diav lawv tus kheej kom zoo thiab noj zaub mov zoo. Piv txwv li, broccoli casserole. Rau nws cov kev npaj koj yuav xav tau 3 sprigs ntawm zaub txhwb qaib, 300 g ntawm zaub cob pob, me ntsis txiv roj roj, 4 qe, ntsev, 100 g ntawm mozzarella thiab 100 ml ntawm mis nyuj.

Yuav kom ua zaub cob pob tom qab ci, nws yuav tsum noj rau 5 feeb ua ntej. Yeej lub qe nrog mis nyuj siv rab, txiav cov zaub ntsuab, txiav cov mozzarella mus ua tej daim. Tom qab qhov no, broccoli yuav tsum tau muab tso rau hauv daim ntawv ua ntej-oiled, sprinkled nrog tshuaj ntsuab thiab ntxiv mozzarella.

Lub txiaj ntsig loj yuav tsum tau nchuav nrog cov mis-qe sib tov, muab daim ntawv tso rau hauv qhov cub rau 25 feeb.

Ib qho qab heev thiab txaus siab rau lub tais uas tuaj yeem noj los ntawm cov ntshav qab zib yog fritters los ntawm zucchini nrog sauce. Nqa 1 zaub ntug hauv paus, 2 zucchini, ntsev, 3 qe, txuj lom, 1 dos. Txhawm rau npaj cov ntses, koj yuav xav tau 1 lub dib tshiab, 100 g ntawm ntuj yogurt, ntsev, 1 clove ntawm qej thiab 10 g ntawm tshuaj ntsuab.

Grate cov carrots thiab zucchini, thiab txiav cov dos rau hauv me me. Tom qab ntawd koj yuav tsum sib tov tag nrho cov zaub thiab ntxiv ntsev thiab txuj lom. Koj yuav tsum ci pancakes hauv qhov cub tam sim ntawd tom qab npaj lub khob noom cookie.

Daim ntawv ci yuav tsum tau them nrog parchment, uas yog qhov zoo tshaj plaws lubricated nrog ib tug me me ntawm cov roj. Tom qab ntawd muab lub khob noom cookie nrog rab diav. Ci pancakes yuav tsum yog 20 feeb.

Nws yooj yim heev los npaj cov ntses rau lawv: peb txiav cov zaub ntsuab, nyem lub qej, tshiav lub dib. Sib tov txhua yam thiab ntxiv yogurt thiab ntsev.

Ntawv qhia zaub mov rau hom 2 mob ntshav qab zib nrog rog: cov tais diav rau cov neeg mob ntshav qab zib

Nrog ntshav qab zib hom 2, ntau cov neeg mob xav paub yuag ua kom poob ceeb thawj thaum tswj hwm lawv cov ntshav qab zib. Feem ntau nws yog kev rog uas ua rau "muaj qab zib" kab mob.

Muaj cov khoom noj tshwj xeeb rau cov ntshav qab zib hom 2 nrog cov rog rog, uas yuav pab kom yuag poob. Yog lawm, txoj kev ua no tau ntev, tab sis phaus ntxiv tsis rov qab, ntawm chav kawm, yog tias koj tseem ua raws li cov qauv ntawm kev noj zaub mov kom zoo.

Cov khoom noj rau cov ntshav qab zib hom 2 thiab kev rog yuav tau piav qhia hauv qab no, cov zaub mov kwv yees li xya hnub tau nthuav tawm, cov npe ntawm yam tsis tuaj yeem ua tau thiab dab tsi tuaj yeem noj rau cov neeg mob nyhav dhau los.

Cov ntsiab cai kev noj zaub mov zoo

Nws yog ib qho tseem ceeb rau tus mob ntshav qab zib kom nws lub cev tsis sib xws. Qhov no tsis tsuas yog pab ua kom tiav kev mob ntshav qab zib hom 2, tab sis tseem txo lub nra ntawm ntau lub cev.

Kev noj haus yog ua raws li cov pluas noj tsis tu ncua, tsis txhob noj ntau dhau thiab tshaib plab. Yog tias koj yuam tus neeg mob ua tshaib plab, ces qhov no tuaj yeem tsim kev tsis txaus ntseeg. Ntawd yog, thaum uas muaj ntshav qab zib muaj qhov tsis xav tau noj zaub mov "raug txwv".

Nws yog qhov zoo tshaj rau kev npaj zaub mov noj kom lawv nyob rau lub sijhawm sib nrug. Qhov no pab txhawb rau qhov ua kom zoo ntawm txoj hnyuv plab thiab cov khoom lag luam tsim tawm ntawm cov tshuaj insulin.

Peb tuaj yeem paub qhov txawv cov cai noj haus hauv qab no rau kev rog rau cov ntshav qab zib:

noj kom raws caij nyoog, hauv feem me,
tsis txhob tshaib thiab nqhis,
tag nrho cov calories kom tsawg txhua hnub kom txog 2000 kcal,
kev noj zaub mov zoo
haus tsawg kawg yog ob lub khob haus dej ib hnub,
Txhua yam khoom noj yuav tsum muaj glycemic index tsawg (GI).

Nws tseem yog ib qho tseem ceeb uas yuav tsum tau npaj tais diav tsuas yog hauv qee txoj kev uas tsis nce hauv cov ntsiab lus tsis zoo thiab khaws cov zaub mov muaj txiaj ntsig.

Kev kho cua sov:

rau ib nkawm niam txiv
boil
ntawm cov hniav nyiaj hniav kub
hauv microwave
hauv qhov cub qeeb qeeb
simmer nyob rau hauv saucepan on dej, nrog ib tug tsawg kawg npaum li cas ntawm txiv roj roj.

Txoj cai tseem ceeb tshaj plaws rau cov neeg mob ntshav qab zib yog xaiv cov khoom noj uas tsuas yog muaj qes glycemic.

Glycemic Khoom Taw Qhia

Qhov ntsuas no qhia txog kev ceev uas cov khoom noj muaj feem xyuam rau cov ntshav qab zib tom qab lawv tau noj. Qhov qis dua qhov ntsuas, ntev ntev cov carbohydrates yog nqus los ntawm lub cev.

Rau cov ntshav qab zib hom 2, kev noj haus yog tsim los ntawm cov khoom noj nrog tus nqi qis. Feem ntau, cov zaub mov zoo li no muaj cov ntsiab lus tsis tshua zoo. Tab sis raws li ib txoj cai twg, muaj kev zam tawm. Piv txwv, txiv ntoo muaj qhov ntsuas qis, tab sis lawv muaj calories ntau.

Muaj cov khoom noj uas tsis muaj GI txhua, vim nws tsis muaj carbohydrates - qhov no yog roj thiab zaub roj. Tab sis nrog lawv siv koj yuav tsum tau ceev faj heev, txij li thaum hauv cov khoom lag luam no muaj qhov nce ntxiv ntawm cov roj (cholesterol) phem.

GI tau muab faib ua peb pawg:

0 - 50 PIECES - qes,
50 - 69 DAIM NTAWV - nruab nrab,
70 units thiab sab saud - siab.

Cov zaub mov thiab dej haus uas muaj GI siab tuaj yeem ua rau cov ntshav qab zib ntau ntxiv hauv kaum feeb tom qab lawv siv.

Koj yuav tsum paub tias nws yog txwv tsis pub ua kua txiv los ntawm txiv hmab txiv ntoo thiab txiv, txawm tias cov uas muaj qhov qes qis. Nrog hom kev kho mob no, lawv poob fiber ntau, uas yog lub luag hauj lwm rau cov teeb ntsig tsis xwm yeem ntawm cov piam thaj hauv cov ntshav.

Cov khoom noj nrog qhov nruab nrab GI raug tso cai noj nrog ntshav qab zib tsuas yog ob peb zaug hauv ib lub lim tiam, tsuas yog kev zam.

Yuav ua li cas kom ua tiav cov txiaj ntsig tau zoo

Txhawm rau pom cov naj npawb uas xav tau ntawm cov nplai, koj yuav tsum ua raws tag nrho cov cai ntawm kev noj haus no, uas tau piav qhia saum toj no, ib hnub dhau ib hnub. Cov no yog cov khoom lag luam nrog GI tsawg thiab cov ntsiab lus tsis muaj calorie, noj zaub mov kom tsim nyog thiab meej, nrog rau kev ua si me me txhua hnub.

Tus mob ntshav qab zib tau ceeb toom txo qis me ntsis hauv qhov hnyav, uas yog, nyob rau hauv ib hlis twg lawv kwv yees poob ob phaus. Kev txheeb xyuas ntawm cov kev noj haus no tau qhia tias qhov poob phaus yog tsis tau rov qab, yuav tsum muaj zaub mov zoo. Tsis tas li, cov neeg mob nco tau tias lawv cov piam thaj hauv ntshav thiab cov roj cholesterol rov qab zoo li qub, ntshav siab thiab lub plawv poob qis.

Nws yog kev tawm dag zog lub cev uas ua kom nrawm cov txheej txheem ntawm kev poob phaus thiab, ntxiv rau, txig them rov qab rau cov piam thaj ntau. Cov chav kawm yuav tsum tau ua txhua txhua hnub, muab sijhawm tsawg kawg 40 feeb. Qhov loj tshaj plaws yog kom tsis txhob overload lub cev, maj mam nce kev ncaws pob.

Cov kis las uas muaj ntshav qab zib yuav ntxiv dag zog rau kev tiv thaiv ntawm lub cev, yuav pab txo kev txhim kho ntawm ntau yam teeb meem los ntawm tus kab mob "qab zib".

Rau cov neeg uas rog nrog lub hom mob ntshav qab zib insulin-ywj pheej, cov kis las hauv qab no raug tso cai:

Nordic taug kev
Taug kev
dhia ua si
kev caij tsheb kauj vab
ua luam dej
kev nyab xeeb
ua luam dej.

Ib qho ntxiv, ob peb qhov yuav zais yuav tshwm sim hauv qab no, yuav ua li cas kom txaus siab rau kev tshaib plab rau lub sijhawm ntev nrog kev pab ntawm cov khoom noj txom ncauj kom zoo thiab noj qab haus huv.

Txhua yam ntawm cov txiv ntoo tuaj yeem muab qhov zoo nkaus li lub siab. Qhov loj tshaj plaws yog tias feem tsis ntau tshaj 50 grams. Lawv muaj cov protein uas tau nqus ntawm lub cev zoo dua li cov tsiaj protein. Yog li, ib tug neeg rau lub sijhawm ntev txaus siab rau kev tshaib plab thaum hnov qhov ntws ntawm lub zog.

Tsawg-calorie thiab nyob rau tib lub sijhawm pab khoom txom ncauj yuav ua tau lub tsev muaj roj tsawg. Tsuas yog 80 kcal ib 100 grams ntawm cov khoom noj muaj mis no. Txhawm rau ua kom txawv cov saj ntawm tsev cheese tau yooj yim - koj yuav tsum ntxiv txiv ntoo lossis txiv hmab txiv ntoo qhuav.

Cov txiv hmab txiv ntoo hauv qab no raug tso cai:

Tab sis cov txiv hmab txiv ntoo qhuav tsis tuaj yeem noj hauv ntau. Tus nqi txhua hnub yuav nce siab txog 50 grams.

Cov zaub mov txhua hnub

Cov kev xaiv kev noj haus tau piav qhia hauv qab no rau hom 2 mob ntshav qab zib mellitus nrog cov rog rog yog pom zoo txhua hnub. Cov ntawv qhia zaub mov nws tus kheej tuaj yeem hloov kho raws li tus kheej saj kev nyiam ntawm cov ntshav qab zib.

Nws yog tsim nyog sau cia tias nws yog qhov zoo dua los ua zaub mov noj yam tsis tau ntxiv ntawm cov txuj lom thiab zaub kub (qij, kua txob), raws li lawv tuaj yeem nce qab los noj mov, uas yog qhov tsis txaus siab thaum cuam tshuam txog qhov hnyav dhau.

Porridge yog siv rau kev noj haus tsuas yog ib zaug ib hnub, nyiam dua thaum sawv ntxov. Noj mov kawg yuav tsum yooj yim thiab tsawg ob peb teev ua ntej yuav mus pw. Cov kua zaub raug npaj rau dej, zaub yog xaiv raws li cov khoom xyaw, thiab cereals tsis tau siv.

Thawj hnub rau pluas tshais, oatmeal ntawm dej thiab ib lub kua ntawm txhua yam ua haujlwm. Tsis txhob kwv yees hais tias cov txiv av qab zib muaj cov piam thaj ntau dua thiab cov ntsiab lus calories ntau ntxiv. Cov qab zib ntawm ib lub kua yog txiav txim siab tsuas yog los ntawm qhov ntau npaum li cas ntawm cov organic acid hauv nws.

Rau pluas su, koj tuaj yeem ua zaub qhwv broccoli, rau zaum ob - zaub tais nrog nqaij qaib. Piv txwv li, ntxhab nrog nqaij qaib mis. Rau cov khoom noj txom ncauj, nws raug tso cai kom noj 150 grams ntawm cov nqaij nyuj uas muaj roj tsawg thiab tes ua cov txiv duav qhuav. Noj hmo yuav stewed nceb thiab hau pollock. Yog tias nyob rau yav tsaus ntuj muaj qhov zoo siab rau kev tshaib plab, tom qab ntawd koj yuav tsum haus ib khob dej tsawg-rog kefir.

noj tshais - buckwheat, hau qaib mis, zaub xam lav,
noj su - zaub kua zaub, hau squid, stewed zaub nrog nceb, tshuaj yej,
khoom txom ncauj - hau qe, zaub xam lav,
noj hmo - grilled zaub, hau qaib ntxhw, tshuaj yej,
noj hmo - 100 grams ntawm tsev cheese, ci kua.

noj tshais - hau cov ntses dawb dawb, ua cij barley, dib qaub,
noj su - zaub kua zaub, chav ua noj cutlet, stewed asparagus taum, tshuaj yej,
khoom noj txom ncauj - ob lub txiv ncuav pias, 100 grams ntawm tsev cheese tsis muaj rog,
noj hmo - ib qho omelet los ntawm ib lub qe thiab zaub, ib qho hlais ntawm cov qhob cij, tshuaj yej,
noj hmo - 150 milliliters roj tsis pub rog kefir.

noj tshais - 150 gram ntawm cov txiv hmab txiv ntoo lossis cov txiv ntoo, 150 millilitie muaj roj tsawg, ib qho hlais rye,
noj su - nceb kua zaub, hau buckwheat, ncu nqaij qaib noj, nqaij ntses, dej tshuaj yej,
khoom txom ncauj - tshuaj yej, ib daim ntawm cov txhuv rye thiab taum paj cheese,
noj hmo - ib qho zaub mov twg hauv lub tais, hau squid, tshuaj yej,
noj hmo - 150 grams ntawm tsev rog tsis muaj rog.

Cov ntawv qhia zaub mov rau hnub thib tsib ntawm kev noj haus feem ntau yuav yog cov zaub mov muaj protein ntau. Cov zaub mov zoo li no ua rau lub cev rog sai dua. Qhov no yog vim qhov tsis txaus noj haus carbohydrates, hloov lawv, lub cev hlawv cov rog rog.

Hnub tsib (protein):

noj tshais - omelet los ntawm ib lub qe thiab mis nyuj skim, squid, tshuaj yej,
noj su - zaub cob pob, kua zaub ua kua mis, muab dib tshiab thiab dos xyaw, tshuaj yej,
khoom noj txom ncauj - 150 grams ntawm tsev tsis muaj rog, cheese,
noj hmo - steamed pollock, hau qe, seaweed, tshuaj yej,
noj hmo - 150 milliliters ntawm tsev tsis muaj rog-cheese.

noj tshais - ob lub txiv av ci, 150 grams ntawm tsev cheese, tshuaj yej,
noj su - zaub kua zaub, durum nplej nplej zom, nqaij ntses stewed, zaub xam lav, tshuaj yej,
khoom txom ncauj - hau qe, zaub xam lav,
noj hmo - pike nrog zaub, tshuaj yej,
noj hmo - 100 grams ntawm tsev cheese, ib txhais tes ntawm cov txiv hmab txiv ntoo qhuav.

noj tshais - oatmeal nyob rau hauv dej, 100 grams ntawm berries, tshuaj yej,
noj su - zaub kua zaub, buckwheat, nqaij nyug hau siav, nceb nceb, tshuaj yej,
khoom noj txom ncauj - 150 grams ntawm tsev cheese, 50 grams noob txiv,
noj hmo yuav tau ua los ntawm cov zaub tais rau hom 2 mob ntshav qab zib thiab hau nqaij qaib mis, dej tshuaj yej,
noj hmo - taum paj taum pauv, 50 grams ntawm cov txiv hmab txiv ntoo qhuav, tshuaj yej.

Yog tias koj xav txo qhov hnyav thiab kov yeej kev rog, koj tuaj yeem siv los ua piv txwv rau cov ntawv qhia saum toj no rau ib lub lim tiam nrog cov lus qhia ntxaws hnub.

Ib txoj cai tseem ceeb kom ua tiav qhov ua tau zoo yog tias ib qho ntawm xya hnub yuav tsum yog protein.

Cov zaub mov txawv

Hauv qab no yog cov tais diav uas koj tuaj yeem noj txawm nyob ntawm ib hnub protein. Tag nrho cov khoom xyaw muaj GI tsawg thiab muaj cov ntsiab lus tsis muaj calorie.

Hiav txwv cov zaub xam lav tau npaj tau sai heev, thaum tib lub sijhawm ua kom txaus siab zoo li kev tshaib kev nqhis. Koj yuav tsum tau rhaub ib lub squid thiab txiav nws mus rau hauv ib daim hlab, tom qab ntawd txiav rau hauv cubes ib lub qe hau, dos thiab dib tshiab. Lub caij zaub xam lav nrog cov kua mis nyeem tsis qab qab los yog qab zib uas muaj roj dawb hauv tsev cheese. Cov zaub xam lav tau npaj lawm.

Cov nqaij qaib uas tsim nyog tuaj yeem tsim los ntawm nqaij qaib mis, uas tau tso cai txawm tias nyob ntawm menyuam yaus lub rooj.

Cov khoom xyaw hauv qab no yuav tsum:

nqaij qaib fillet - 200 grams,
ob cloves ntawm qej
skim mis - 70 milliliters.
hauv av dub kua txob, ntsev kom saj.

Muab tag nrho cov khoom tso rau hauv rab thiab ntaus kom txog thaum tsis muaj homogeneous zoo. Tom ntej, txiav cov yeeb yaj kiab uas ci rau hauv duab plaub, kis cov nqaij minced tusyees hauv nruab nrab thiab yob cov hnyuv ntxwm. Khi lub npoo kom nruj.

Boil hauv tsev tsim cov hnyuv ntxwm hauv dej npau npau. Koj tuaj yeem khov thiab ua noj raws li xav tau.

Txij li cov kua txiv thiab cov kua txiv ua tsoos txwv tsis pub noj ntshav qab zib, koj tuaj yeem kho tus neeg ua kom yuag los ntawm npaj cov dej qab zib rau cov ntshav qab zib hom 2.

Koj yuav xav tau txiav cov tev ntawm ib qho mandarin, koj tsuas tuaj yeem tsoo nws ua tej daim me me. Tom qab nchuav tev nrog 200 milliliters ntawm cov dej npau thiab cia nws sawv hauv qab lub hau rau ob peb feeb.

Xws li lub decoction yuav ua rau muaj kev tiv thaiv thiab txo cov ntshav qab zib.

Daim vis dis aus hauv tsab xov xwm no hais txog qhov tseem ceeb ntawm kev tiv thaiv kev rog nyob rau hauv cov ntshav qab zib hom 2.

Qhia koj qab zib lossis xaiv tus tub los ntxhais rau cov lus pom zoo Nrhiav. Nrhiav tsis pom. Tshawb pom. Nrhiav tsis pom. Pom. Nrhiav tsis pom.

Cov Khoom Noj Hauv Cov Khoom Noj Ntshav Qab Zib Hom 2 nrog Kev Rog

Ntshav qab zib Hom 2, tib neeg thoob plaws ntiaj teb tau ntsib tus kab mob no. Qhov no cov kab mob metabolic tshwm sim feem ntau hauv cov neeg laus ntau dua li cov menyuam yaus.

Cov txheej txheem ntawm cov cell cuam tshuam nrog insulin yog cuam tshuam. Cov tib neeg txom nyem los ntawm tus kab mob no yuav rog dhau.

Txhawm rau tiv thaiv cov teeb meem no, koj yuav tsum ua tib zoo saib xyuas koj kev noj zaub mov kom zoo. Peb yuav tham txog kev ua kom noj haus zoo rau hom 2 mob ntshav qab zib thiab kev rog dhau rau lub lim tiam hauv tsab xov xwm no.

Dab tsi yog xam tias kev rog? Cov caj ces ua rau cov rog hauv hom 2 ntshav qab zib
Qauv cov pluas noj
Kuv puas xav tau txiav txim siab rau KBLU thiab yuav ua li cas?
Cov zaub mov zoo tshaj plaws raug tshem tawm ntawm cov zaub mov?
Kev quav dej cawv muaj yees
Ntawv qhia zaub mov rau ib lim tiam los hnub nrog hom 2 mob ntshav qab zib nrog rog
Yuav ua li cas yog tias tom qab noj mov tag, muaj kev xav txog kev tshaib plab?
Thaum twg kev tawm dag zog tuaj yeem txuas nrog kev noj haus?
Yuav ua li cas thiaj li tsis txiav luam yeeb?

Dab tsi yog xam tias kev rog? Cov caj ces ua rau cov rog hauv hom 2 ntshav qab zib

Cov kws tshaj lij txhais cov kev rog dhau li kev loj hlob ntawm adipose ntaub so ntswg. Qee cov tub ntxhais hluas ntseeg hais tias ob mus rau peb phaus ntxiv yog rog dhau los, tab sis qhov no tsis yog.

Muaj plaub qib ntawm qhov mob no:

Thawj degree. Tus neeg mob lub cev qhov hnyav tshaj li tus neeg mob li 10-29%.
Qib ob. Tshaj li qhov tsis suav txog ncav cuag 30-49%.
Qib peb: 50-99%.
Qib plaub: 100% lossis ntau dua.

Kev pham ob ntawm ntshav qab zib hom 2 feem ntau yog keeb kwm keeb kwm muaj keeb. Cov kab mob no tuaj yeem kis ntawm niam txiv mus rau menyuam. Cov noob keeb rau qee yam cuam tshuam rau tib neeg lub cev, ua rau qhov hnyav nce.

Cov kws tshaj lij hais tias cov tshuaj serotonin hormone yuav koom nrog qhov no. Nws txo txoj kev ntxhov siab, so ib tus neeg. Cov theem ntawm cov tshuaj no nce ntau heev tom qab siv cov carbohydrates.

Nws ntseeg tias cov neeg uas nquag ua rog muaj lub keeb ntawm serotonin. Lawv muaj kev cuam tshuam tsis tshua muaj hlwb rau cov kev tshwm sim ntawm cov khoom no.

Tus txheej txheem no ua rau muaj kev xav txog kev tshaib plab, muaj kev ntxhov siab. Kev siv cov khoom noj carbohydrates pab txhawb txoj kev xav thiab ua rau lub sijhawm luv luv yog txoj kev xav zoo siab.

Carbohydrates tuaj yeem ua rau tus txiav ua kab mob hnyuv tawm ntau yam. Nws nyeg ua rau qabzib, dhau mus ua rog. Thaum cov rog rog tshwm sim, qhov mob rhiab ntawm cov ntaub so ntswg mus rau qhov kev ua ntawm insulin yog qhov txo qis. Qhov no ua rau hom 2 mob ntshav qab zib.

Cov khoom noj dab tsi uas haum rau cov neeg muaj ntshav qab zib hom 2 nyob rau tom qab ntawm kev rog, peb xav hauv qab no.

Qauv cov pluas noj

Txog rau noj tshais koj yuav tsum noj zaub xam lav nrog zaub qhwv thiab txiv lws suav, txiv apple. Txog su noj, txiv tsawb yog qhov haum.
Noj su: zaub nqaij-dawb kua zaub, buckwheat porridge, ib daim ntawm cov ntses ntses thiab nqaij npuas compote.
Khoom txom ncauj: kua txiv lws suav lossis kua txiv, lossis ib lub txiv lws suav tshiab.
Rau noj hmo Nws raug nquahu kom noj ib lub qos hau thiab lub khob ntawm qhov muaj roj tsawg kefir.

Qhov kev noj haus no yog qhov zoo nyob rau hauv uas tus nqi ntawm cov carbohydrates hauv nws yog qhov tsawg heev. Lauj kaub tais diav muab qhov zoo nkaus ntawm satiety, ua rau nws muaj peev xwm kom tsis txhob tshaib plab, tib neeg lub cev tau txais qhov tsim nyog ntawm cov vitamins.

Xws li cov khoom noj yuav pab kom poob phaus.

Kev noj haus yog tsim rau ob lub lis piam, tom qab ntawd koj yuav tsum tau mus so. Buckwheat porridge yuav hloov nrog mov, thiab ib daim ntawm cov ntses hau nrog nqaij qaib mis.

Noj tshais: porridge, tshuaj yej nrog txiv qaub, kua. Thib ob tshais: txiv duaj.
Noj su: borsch nrog taum, buckwheat porridge.
Khoom txom ncauj: ib cov kua.
Noj hmo: oatmeal ntawm dej, ib qho khoom qab zib biscuit, roj tsawg rog kefir.

Cov kws tshaj lij pom zoo kom noj cov zaub mov no, vim nws muaj feem pua ntau ntawm zaub thiab txiv hmab txiv ntoo.

Lawv sau lub cev nrog cov vitamins, nce siab, thiab buckwheat porridge saturates lub cev, suppresses kev tshaib kev nqhis.

Yog tias xav tau, koj tuaj yeem hloov kefir nrog kua txiv lws suav lossis compote. Hloov rau oatmeal, koj tuaj yeem noj omelet. Yog tias koj xav tias tshaib plab, nws raug nquahu kom siv lub txiv av txiv kab ntxwv, txiv kab ntxwv lossis txiv mab txiv ntoo.

Kuv puas xav tau txiav txim siab rau KBLU thiab yuav ua li cas?

Nws raug nquahu kom txiav txim siab KBJU ntawm kev noj haus. Ib tus neeg yuav tsum xav txog tsis tsuas yog tus naj npawb ntawm cov calories hauv ib yam khoom, tab sis kuj tseem muaj feem pua ntawm cov protein, carbohydrates thiab cov rog. Koj yuav tsum xaiv cov khoom noj uas muaj protein ntau, tab sis tsuas yog noj me ntsis ntawm carbohydrates.

Nws yog cov protein uas ua rau muaj kev xav zoo li tsis txaus siab thiab koom tes hauv kev tsim kho ntawm lub hlwb.

Yog li, cov kws kho mob pom zoo kom noj zaub mov kom tsawg.

Nws yog nyob ntawm xaiv los xav txog KBLU, tab sis nws pom zoo. Yog li, ib tus neeg yuav tswj cov khoom noj khoom haus, kom tsis txhob muaj cov khoom noj uas muaj calorie ntau.

Txhawm rau kom paub tseeb, koj yuav tsum paub txog kev noj zaub mov kom txhua hnub. Nws txawv rau cov poj niam thiab tus txiv neej:

Tus qauv rau xam cov calories rau cov poj niam: 655+ (qhov hnyav hauv kg * 9.6) + (qhov siab hauv cm + 1.8). Cov khoom ntawm lub hnub nyoog thiab cov coefficient 4.7 yuav tsum tau txiav tawm los ntawm tus lej zauv.
Cov mis rau cov txiv neej: 66+ (qhov hnyav hauv kg * 13.7) + (qhov siab hauv cm * 5). Cov khoom ntawm lub hnub nyoog thiab cov coefficient ntawm 6.8 yuav tsum tau txiav tawm los ntawm tus lej zauv.

Thaum ib tus neeg paub paub cov calories ntau rau nws, nws tuaj yeem suav cov protein, carbohydrates thiab cov rog kom tsawg:

Kev xam cov protein: (2000 kcal * 0.4) / 4.
Rog: (2000 kcal * 0.2) / 9.
Cov khoom noj muaj roj: (2000 kcal * 0.4) / 4.

GI cov khoom noj yuav tsum muaj kev soj ntsuam. Qhov no yuav pab yav tom ntej kom tsis txhob nce phaus, tiv thaiv kev rog rov qab.

Cov zaub mov zoo tshaj plaws raug tshem tawm ntawm cov zaub mov?

Cov zaub mov nram no yuav tsum raug cais tawm ntawm kev noj haus:

Cawv
Qab zib noj.
Rog, ntsim ntsim zaub mov.
Cov txuj lom.
Qab zib
Lub khob noom cookie.
Cov nqaij haus luam yeeb.
Kab Npauj.
Rog broths.
Ntsev.

Cov zaub mov no thiab tais diav yog txwv tsis pub, vim lawv muaj cov roj carbohydrates ntau ntau. Nyob rau tib lub sijhawm, muaj ob peb yam muaj txiaj ntsig zoo. Nws nyuaj heev rau tus mob ntshav qab zib kom zom cov tais diav.

Qhov no yuav tsis tsuas yog ua rau nce phaus, tab sis kuj cuam tshuam rau kev noj qab haus huv ntawm lub plab zom mov tsis zoo. Cov kab mob ntawm cov kab mob no yuav tshwm sim, uas yuav ua rau tus neeg mob noj qab haus huv ntxiv.

Kev caiv carbohydrate nyob hauv hom 2 mob ntshav qab zib li cas yuav rog tau tham hauv qab no.

Kev quav dej cawv muaj yees

Kev noj haus carbohydrate yog txiav txim siab ntau dhau los ntawm kev noj zaub mov muaj cov carbohydrates. Tus neeg mob tom qab noj cov zaub mov zoo li txaus siab, txaus siab. Tom qab ob peb feeb, qhov no ploj mus. Tus neeg rov hnov tau txhawj, ntxhov siab.

Txhawm rau kom muaj lub siab zoo, nws xav tau carbohydrates. Thiaj muaj kev vam khom. Nws yog ib qho tsim nyog los kho nwstxwv tsis pub, tus neeg yuav nce phaus ntxiv, thiab qhov no yuav ua rau muaj kev nyuaj, tshwm sim ntawm cov kab mob concomitant.

Carbohydrates yog qhov yooj yim zam rau kev zam. Khoom qab zib, chips, crackers, rog thiab kib zaub mov yuav tsum muab cais tawm ntawm cov khoom noj. Lawv muaj ntau cov carbohydrates.

Cov rog thiab cov protein yuav tsum tau noj. Lawv xav tau rau ntau cov txheej txheem hauv lub cev. Nrog lawv cov kev pab, kev tsim kho ntawm cov hlwb yog nqa tawm, cov tshuaj yeeb dej caw zoo tuaj.

Cov rog thiab cov protein nyob hauv cov zaub mov hauv qab no:

Koj tuaj yeem pom cov txiaj ntsig tseem ceeb ntawm no.

Ib qho piv txwv ntawm kev noj haus rau cov ntshav qab zib hom 2 nrog cov rog rog hauv qab no.

Ntawv qhia zaub mov rau ib lim tiam los hnub nrog hom 2 mob ntshav qab zib nrog rog

Hnub Monday, Thursday, Sunday:

Noj tshais. Tsev cheese nrog berries.
Noj tshais thib ob. Kefir - 200 ml.
Noj su Zaub kua zaub. Ci nqaij qaib nqaij (150 g) thiab zaub ntxiv.
Noj sus yav tav su. Zaub pob zaub xam lav.
Noj hmo Cov rog uas muaj rog tsawg yog ci nrog zaub.

Noj tshais. Buckwheat - 150 g.
Noj tshais thib ob. Cov kua.
Noj su Borsch, nqaij nyuj hau, compote.
Noj sus yav tav su. Rosehip broth.
Noj hmo Hau ntses thiab zaub ntsuab.

Noj tshais. Omelet.
Noj tshais thib ob. Kua mis nyeem qaub tsis muaj tshuaj ntxiv.
Noj su Zaub pob kua zaub.
Noj sus yav tav su. Zaub xam lav.
Noj hmo Ci nqaij qaib mis thiab zaub ua zaub.

Cov ntawv qhia no siv rau cov khoom noj # 9. Nws yog tsim rau cov neeg mob uas muaj ntshav qab zib hom 2, tsis muaj kev sib kis. Los ntawm kev saib cov ntawv qhia zaub mov no, koj tuaj yeem tsis tsuas yog poob cov phaus ntxiv, tab sis tseem txuag txiaj ntsig ntev. Lub plab zom mov yuav ua kom zoo.

Yuav ua li cas yog tias tom qab noj mov tag, muaj kev xav txog kev tshaib plab?

Cov neeg mob thaum cev nqaij daim tawv yuav ua rau muaj kev tshaib plab. Txawm tias tom qab lub hmo ua ke zoo siab, ib tus neeg tuaj yeem xav noj, thiab qhov no yog qhov ib txwm muaj, vim hais tias ntawm kev noj zaub mov, kev noj zaub mov kom tsawg.

Ib tus neeg tau txais tsawg dua cov calories, cov kev pabcuam ua rau me me. Yog muaj kev tshaib plab, koj rhuav tshem tsis tau. Txhawm rau kom tsis txhob cuam tshuam cov khoom noj, nws pom zoo kom noj ib yam dab tsi los ntawm cov npe khoom noj rau cov khoom noj txom ncauj. Lawv yuav pab kom ua tiav qhov kev xav uas yog tas nrho.

Cov kws tshaj lij pub cov neeg mob ntshav qab zib kom noj txom ncauj, tab sis tsuas yog qee yam khoom noj. Tsis yog txhua lub tais yuav ua.

Ua ib feem ntawm cov khoom noj, nws pom zoo kom ua khoom noj txom ncauj rau cov khoom lag luam hauv qab no:

Kavtsij.
Cov kua.
Txiv kab ntxwv
Txiv duaj.
Npauj npaim tuaj
Dib lauj
Txiv lws suav
Cranberry kua txiv.
Cov kua txiv lws suav.
Kua kua txiv
Apricots
Tshiab carrots.

Thaum twg kev tawm dag zog tuaj yeem txuas nrog kev noj haus?

Nws yog tsis yooj yim sua kom txuas lub cev ua ub ua no rau kev kho noj kom zoo los ntawm thawj hnub. Kev noj haus muaj kev ntxhov siab rau lub cev, thiab ua ke nrog kev cob qhia yuav ua rau muaj kev phom sij.

Txuas cov kis las ua si raug pom zoo tsuas yog ib lub lim tiam tom qab pib noj zaub mov. Nyob rau lub sijhawm no, tib neeg lub cev yuav tau siv rau txoj kev tswj hwm tshiab. Cov chav kawm yuav tsum pib nrog kev qoj ib ce yooj yim, thiab thawj zaug kev qhia yuav tsum tsis txhob ntau dua peb caug feeb. Kev pib thiab lub sijhawm ntawm cov kev cob qhia nce zuj zus.

Koj yuav tsum tau ua yam tsawg ob zaug nyob hauv ib lub lis piam. Ua ntej koj yuav tsum khiav ntawm qhov nrawm li 5 feeb kom sov. Tom qab ntawv ncab, co xov, rov qab. Yuav tsum tau ua tus rub. Kev qoj ib ce ua yam tsawg 2 txoj hauv kev. Tom qab ntawd koj tuaj yeem ua pob, khiav, kiv lub pob. Raws li qhov hitch, lub teeb ua haujlwm yog ua, ua pa rov qab.

Yuav ua li cas thiaj li tsis txiav luam yeeb?

Cov neeg mob thov tias thaum noj zaub mov ntau tshaj li ib zaug kev xav los txiav luam yeeb nws. Txhawm rau zam qhov no, koj yuav tsum ua raws li qee qhov lus qhia:

Khaws cov ntawv sau cia zaub mov. Nws yuav pab tswj kev noj zaub mov noj. Noj haus yuav zoo li tej yam hnyav, lub luag hauj lwm thiab txhawb kev mob siab rau.
Kev pw tsaug zog zoo. Nws yog ib qho tsim nyog kom tau pw txaus, pw tsawg 6-8 teev.
Koj tsis tuaj yeem hla pluas noj, koj yuav tsum ua raws li cov ntawv qhia zaub mov.
Nws yog ib qho tsim nyog yuav tsum tau muaj tom yog muaj qhov kev xav pom ntawm kev tshaib plab.
Txhawm rau kom muaj lub siab, koj yuav tsum xav txog qhov tshwm sim ntawm kev noj haus, txog kev noj qab haus huv, thiab poob phaus.

Yog li, nrog kev rog dhau, hom 2 ntshav qab zib yuav tsum ua raws li cov zaub mov tshwj xeeb. Koj yuav tsum muaj kev paub txog cov kev txwv tsis pub thiab cov khoom lag luam uas raug txwv thiab ua si, txhawb kev ua kis las, txhawb koj tus kheej kom ua tiav. Nws yog ib qho tseem ceeb los saib xyuas koj li kev noj qab haus huv, tiv thaiv kev rog. Tsim los ntawm cov kws tshaj lij, cov pluas noj yuav yog cov neeg pabcuam tiag tiag hauv kev tua cov rog thiab ntshav qab zib.

Kev noj haus rau hom ntshav qab zib hom 2 thiab kev rog dhau rau ib lub lim tiam: yuav noj li cas thiab tsis noj dabtsi

Ntshav Qab Zib Hom 2 yog tus kab mob metabolic uas nrog mob siab ntev ua ke. Cov ntaub ntawv kho mob qhia tau hais tias cov neeg mob ntshav qab zib mob nyhav dhau los yog kwv yees li 85%. Dab tsi yuav tsum noj rau cov zaub mov noj ib lim tiam rau cov neeg mob ntshav qab zib hom 2, peb yuav piav qhia txhua yam hauv tsab xov xwm.

Noj zaub mov

Kev noj haus rau ntshav qab zib hom 2 nrog cov rog rog lub luag haujlwm tseem ceeb hauv kev txo cov ntshav qabzib. Tus mob ntshav qab zib yuav tsum noj raws li nram no:

Khoom noj rau ntshav qab zib yuav tsum tau noj feem ntau, mus txog 6 zaug hauv ib hnub. Tsis tas yuav so ntawm kev txais tos ntev dua 3 teev.
Noj mov yog muaj txiaj ntsig tib lub sijhawm, thiab yog koj hnov tshaib plab, txawm hais tias noj tsis tau, koj yuav tsum noj ib yam dab tsi.
Tus mob ntshav qab zib yuav tsum noj cov zaub mov muaj fiber ntau. Nws yuav ntxuav cov hnyuv ntawm co toxins, pab txo cov piam thaj hauv cov ntshav thiab nqus cov carbohydrates.

Cov neeg muaj rog rog uas ua raws li kev noj haus yuav tsum noj ib pliag 2 teev ua ntej so. Cov neeg mob ntshav qab zib thiab rog yuav tsum tau noj tshais los txhawb cov metabolism. Muaj ntshav qab zib hom 2, nws yog ib qho tsim nyog yuav txo cov ntsiab lus ntawm sodium chloride nyob rau hauv kev noj haus kom 10 g ib hnub, qhov no yuav pab kom tsis txhob muaj qhov tsos ntawm edema.

Ua noj thiab ua haujlwm

Hauv cov ntawv qhia rau cov rog rog, txiv hmab txiv ntoo thiab zaub yuav tsum ua lub luag haujlwm tseem ceeb. Lawv nqa cov txiaj ntsig tshwj xeeb yog noj nyoos. Tab sis nws yuav tsis yog ua kom noj cov nqaij ci los yog ci zaub. Koj tuaj yeem ua zaub nyoos, caviar lossis pastes los ntawm lawv.

Nqaij ntses thiab nqaij yuav tsum tau muab rhaub lossis ci, yog li lawv yuav khaws cov txiaj ntsig zoo dua ntxiv. Cov neeg mob ntshav qab zib yuav tsum tsis txhob noj qab zib; lawv yuav tsum tau hloov nrog xylitol, sorbitol, lossis fructose. Nws tsis pom zoo kom siv cov zaub mov txwv, uas suav nrog kib, rog, nrog rau cov zaub mov nrawm.

Lawv tsim ib lub nra ntxiv rau ntawm lub cev thiab ua rau lub cev rog.

Ua ntej yuav muab cov tais diav tso rau ntawm ib lub phaj, nws yuav tsum muaj hlwb cais ua 4 ntu. Ob ntawm lawv yuav tsum nyob hauv zaub, ib qho protein (nqaij, ntses) thiab ib qho ntxiv - cov khoom muaj cov hmoov txhuv nplej siab. Yog tias koj noj zaub mov raws txoj hauv kev no, nws yog qhov nqus tau zoo, thiab cov piam thaj tseem nyob li qub. Tus neeg mob ntshav qab zib uas noj txoj cai nyob ntev dua thiab raug mob tsawg dua los ntawm cov kab mob sib xws.

Tus mob ntshav qab zib xav tau txiv hmab txiv ntoo thiab zaub ntau