Kev noj cov zaub mov uas tsis muaj carb ntau - cov cai, khoom noj, cov zaub mov thiab zaub mov noj rau lub lim tiam

Kev noj zaub mov kom tsawg-carb yog ib hom khoom noj raws li kev noj zaub mov nrog glycemic index tsawg. Nov yog tus txheej txheem tshiab, lub hom phiaj tseem ceeb ntawm kev ua kom yuag kom yuag yam tsis muaj kev phom sij rau kev noj qab haus huv thiab kev nyob zoo.

Txij li xyoo 1970, cov zaub mov muaj roj tsawg uas tsis muaj kev txwv rau cov kev ua kom rog tau txais kev txiav txim siab tau pom tias yog qhov tseem ceeb tshaj rau cov kev poob phaus. Lub caij no, ntau cov kev tshawb fawb, suav nrog Harvard University, luam tawm xyoo 2017, paub meej tias qhov ua tau zoo dua ntawm kev noj zaub mov kom tsis muaj carb zoo piv rau cov zaub mov muaj roj tsawg.

Cov txiaj ntsig tau qhia tias qhov hnyav nruab nrab ntawm cov neeg koom nrog qhov kev sim, ua raws li cov zaub mov muaj roj tsawg, yog li 1-2 kg ntau dua li cov neeg uas tsis muaj rog hauv lawv cov zaub mov noj.

Kev noj cov zaub mov qes qis yog qhov tsim nyog rau kev tshaj lij hla kev ua haujlwm thiab lwm tus neeg ncaws pob, tab sis nws tseem yuav pab tau rau cov neeg nyob deb ntawm kev ua kis las uas xav kom poob sai sai ob peb phaus ntxiv.

Cov ntsiab lus ntawm kev noj haus

Lub ntsiab lus ntawm kev noj zaub mov uas tsis muaj carb yog qhov ua tiav lossis tsis lees paub cov zaub mov uas muaj cov carbohydrates, thiab qhov nce ntxiv ntawm qhov feem ntawm cov protein thiab fiber hauv zaub mov noj. Carbohydrates hauv kev noj zaub mov kom tsawg yog 50 grams tauj ib hnub, thiab cov protein ntau, ntawm qhov tsis sib xws, nce - nce mus txog 150-200 g, nyob ntawm hnub nyoog, cev nqaij daim tawv, qib kev tawm dag zog.

Fiber ntau nyob rau hauv daim ntawv ntawm cov zaub, tshuaj ntsuab, ceg, qee cov txiv hmab txiv ntoo uas tsis qab zib yog qhov tsim nyog yuav tau ua. Hloov mus rau kev noj zaub mov kom tsis muaj carb, cov neeg ncaws pob yuav ua rau nws lub cev hloov kho rau lwm txoj hauv kev siv hluav taws xob. Lub hauv paus ntsiab lus tseem ceeb ntawm kev noj zaub mov qis-carb yog ua raws cov txheej txheem ketosis. Cia peb kawm saib nws yog dab tsi.

Ketosis biochemistry

Ib qho kev noj haus uas tsis yog-carbohydrate lossis qis carb (suav nrog Atkins noj zaub mov) yog ib hom khoom noj ketogon.

Ketosis yog txheej txheem tsim cov roj ntsha thiab ketone lub cev los ntawm cov rog hlwb (adipocytes) kom thiaj li tau txais lub zog hauv lub voj voog Krebs.

Qhov kev noj zaub mov zoo li no ua rau muaj insulin ntau ntxiv hauv cov ntshav, nws yog qhov tshwj xeeb tshaj rau cov neeg mob ntshav qab zib hom 2. Txij li cov chaw ntawm carbohydrates nrog zaub mov tsis nkag mus rau hauv lub cev, qhov tsim nyog ntawm cov piam thaj tsis tau tsim hauv cov ntshav. Nyob rau hauv tej yam kev mob ntawm nws lub cev tsis txaus, lub cev tau txais kev pab sai sai rau lub zog ntxiv thiab cov khoom noj muaj txiaj ntsig thiab hloov mus rau hom kev noj haus rog kom tswj tau cov roj ntsha tsis ua haujlwm.

Hauv cov hlwb ntawm adipose cov ntaub so ntswg, cov txheej txheem ntawm kev sib tsoo tau qhib kom ua haujlwm. Cov rog yog tsim los uas nkag mus rau lub siab thiab cov nqaij mob, qhov uas lawv tau oxidized thiab hloov mus rau acetyl-CoA (ib yam khoom uas xav tau hauv Krebs phaum) thiab ketones (ketone lub cev).

Nyob rau hauv tej yam kev mob ntawm kev ua kom tau cov carbohydrate, lub siab ua kom cov rog rau cov rog thiab cov ketones los hloov cov khw glycogen thiab rov ua lub zog - qhov no yog li cas ketosis tshwm sim.

Dr. Atkins Noj Tshuaj

Qhov feem ntau thiab nrov noj qis-carb ketogon kev noj haus yog Dr. Atkins. Twb tau nyob rau theem pib, nws cuam tshuam txog kev txwv nruj ntawm cov kev faib ua feem ntawm carbohydrates hauv kev noj haus - tsis pub ntau tshaj 20 grams tauj ib hnub. Dr. Atkins ua ntej tshaj tawm nws txoj kev noj haus hauv xyoo 1966 hauv Harpers Bazaar magazine.

Nws muab nws cov zaub mov faib ua 4 ntu:

Induction lossis txhawb cov theem - lub sijhawm 2-lub lis piam npaj ua rau kev hloov ntawm lub cev mus rau ketosis (tsis pub dhau 20 grams ntawm carbohydrates ib hnub).
Kev nquag ua ntu ntawm kev poob phaus, tsom ntawm maj mam nce qhov kev faib ua feem ntawm carbohydrates hauv kev noj haus (los ntawm kwv yees li 10 grams toj ib lub lis piam) thaum tswj cov rog rog.
Kev hloov chaw - tso cai rau koj ntxiv cov zaub mov rau koj cov zaub mov noj, tab sis nyob rau hauv ntau ntau lossis tsawg ntawm 1 lossis 2 zaug hauv ib lub lim tiam.
Txhawb nqa - los ntawm theem no, qhov hnyav yuav tsum nyob ruaj khov, thiab kev noj zaub mov maj mam paub dua. Txawm li cas los xij, cov kev faib ua feem ntawm carbohydrates thiab tus nqi ntawm cov kev pabcuam yuav tsum tswj hwm kom tsis txhob hnyav dua.

Yog tias qhov nce hauv lub cev nyhav, peb rov qab los rau thawj theem ntawm kev noj haus.

Glycemic Khoom Taw Qhia

Txhawm rau kom nkag siab cov txiaj ntsig ntawm kev noj zaub mov tsis tshua muaj roj, xav txog lub tswv yim ntawm glycemic product index (GI). Hauv thaj teb ntawm kev ua kis las tshuaj thiab kev nyab xeeb, nws yog kev coj los faib cov khoom noj carbohydrates mus rau qhov yooj yim thiab ntau. Los yog ceev thiab qeeb - nyob ntawm qhov ceev ntawm lawv kev nqus los ntawm lub cev.

Muaj ib qho nuance: cov khoom lag luam zoo ib yam tuaj yeem muaj ob qho siab thiab nruab nrab lossis txawm tias qhov qis ntawm cov piam thaj nqus mus rau hauv cov ntshav. Txhua yam nws yog nyob ntawm txoj kev ntawm cov txheej txheem thermal lossis kev siv tshuab, kub, nrog rau cov khoom ua kom tsis haum ntxiv thiab ntxiv rau. Yog li, nyob rau hauv ntau txoj kev, qhov sib cais ntawm carbohydrates rau hauv nrawm / qeeb yuav muaj xwm txheej. Sib cais los ntawm lawv cov glycemic index yog qhov tseeb dua.

Glycemic Performance index - Qhov no yog qhov ntsuas kev cuam tshuam ntawm cov khoom noj tom qab lawv tau noj rau cov ntshav qab zib.

Lub glycemic Performance index ntawm ib yam khoom raug txiav txim los ntawm ob yam - cov hmoov txhuv nplej siab tus nqi hloov pauv thiab tus nqi ntawm cov hmoov txhuv nplej siab uas yuav yauv poob qis. Cov hmoov nplej sai dua rau cov piam thaj, qhov nrawm rau hauv cov ntshav, thiab ntau dua cov qib qab zib nce siab.

Yog tias cov piam thaj ntau hauv lub cev nkag mus rau hauv lub cev, nws tsis siv tam sim ntawd. Qhov mus rau "cov rog rog." Yog li ntawd, tib cov khoom noj tuaj yeem muaj cov glycemic sib txawv thiab yuav nkag siab txawv ntawm lub cev.

Piv txwv li, carrots nyoos muaj glycemic Performance index ntawm 20 units, thiab cov rhaub carrots muaj 50 units (zoo li cov khob cij dawb).

Buckwheat los yog oatmeal muaj glycemic Performance index ntawm 20 units, thiab buckwheat lossis oatmeal, 40 units.

Hauv paj kws, tsoo pob kws nplej nce glycemic Performance index ntawm pob kws los ntawm 20 feem pua.

Qhuav qee yam khoom noj qis dua qhov glycemic index: stale qhob cij muaj GI ntawm tsuas yog 37 units, nrog GI ib txwm muaj cov khob cij tshiab - 50 seem.

Txawm tias dej khov nab kuab muaj GI 1.5 npaug dua li khov khov khov.

Kev noj haus tau txais txiaj ntsig

Lub ntsiab zoo ntawm cov zaub mov tsis tshua muaj carb:

Paub txog glycemic index ntawm cov zaub mov ua rau nws yooj yim tswj koj cov ntshav qab zib. Qhov no tau txais txiaj ntsig tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib, uas cov kws kho mob pom zoo kom noj ntau yam zaub mov nrog qis glycemic index.
Kev siv nyiaj fiber ntau, siv hauv kev noj zaub mov noj kom tsawg, lub cev ua kom lub plab zom mov.
Cov khoom noj muaj protein ntau saturates lub cev nrog txhua qhov tseem ceeb amino acids thiab collagen, ua rau cov plaub hau noj qab haus huv, tawv nqaij thiab rau tes.

Cov Yuav Tsum Muaj

Txawm hais tias tag nrho cov txiaj ntsig ntawm cov khoom noj khoom haus carbohydrate-tsawg, muaj cov xwm txheej thaum kev noj zaub mov tsis muaj carb ntau yog nruj me ntsis:

raum tsis ua haujlwm thiab lub siab ua haujlwm,
lub plab hnyuv kab mob
kev mob plawv
hormonal tsis txaus,
cev xeeb tub thiab lactation

Koj tsis tuaj yeem ua raws li cov zaub mov muaj zaub mov tsis zoo rau cov menyuam yaus thiab cov hluas - muaj qhov muaj feem yuav tsis zoo rau cov kev zom zaub mov.

Cov kev cai thiab kev noj haus

Ntawm kev noj zaub mov kom tsawg carb, nws raug nquahu kom ua raws li ntau txoj cai kom ua tiav qhov zoo tshaj plaws hauv kev poob phaus:

Tsis txhob tshaj lub siab tso cai tus nqi ntawm carbohydrates nyob rau hauv cov zaub mov noj txhua hnub.
Zam kev cuam tshuam nrog cov zaub mov ntau dua 4 teev.
Nws raug nquahu kom faib cov khoom noj txhua hnub rau hauv 5-6 pluas noj.
Faib tag nrho cov zaub mov rau 3 pluag mov noj thiab 2-3 khoom noj txom ncauj.
Cov ntsiab lus caloric ntawm lub ntsiab zaub mov yuav tsum tsis pub tshaj 600 kilocalories, thiab khoom noj txom ncauj - 200 kilocalories.
Yog tias koj qhov kev kawm pib thaum sawv ntxov, nws yog qhov zoo dua yog kom muaj khoom txom ncauj nrog cov protein ua tshais (omelet los ntawm 2-3 lub qe).
Yog tias qhov kev sim ua rau yav tsaus ntuj, noj 2-3 teev ua ntej qhov kev tawm rooj thiab yog tias ua tau tsis noj tam sim ntawd tom qab ua haujlwm.Khoom noj txom ncauj ua ntej mus pw nrog ib feem ntawm tsev cheese (lossis lwm cov khoom muaj protein) tau txais kev tso cai.
Ntawm cov zaub mov tsis tshua muaj carb, kas fes thiab lwm yam dej haus muaj caffeine muaj tsis pom zoo. Cawv yog txwv tsis pub.
Haus tsawg kawg 2-3,5 litres ntawm cov dej haus huv ib hnub.
Thaum noj zaub mov muaj roj tsawg, nws raug nquahu kom noj cov vitamins-mineral complexes kom rov ntxiv cov khoom pov tseg ntawm cov tshuaj uas tsim nyog hauv lub cev.

Cov Khoom Pom Zoo Rooj

Ntxiv nrog rau cov cai saum toj no thiab cov lus pom zoo, muaj lwm qhov tseem ceeb. Ib feem tseem ceeb ntawm kev noj zaub mov muaj carb tsawg yog qhov rooj ntawm cov zaub mov pom zoo.

Nco ntsoov nqa nws mus rau hauv cov kev pabcuam yog tias koj txaus siab rau qhov tshwm sim.

Cov nqaij thiab nqaij:	muaj roj tsawg thiab nqaij npuas, nqaij tsiaj, nqaij luav, nqaij npua, nplooj siab, nqaij qaib, qaib ntxhw, nqaij ntses thiab nqaij tshis
Ntses:	ntses liab, ntses liab, ntses me me, herring, mackerel, tuna, blue, haddock, rasp, flounder
Nqaij ntses:	sardines, salmon liab, halibut, roob ris, squid, cws, qwj, oysters, scallops
Khoom noj siv mis:	tsev cheese, qaub cream, tshij, mis nyuj, kefir, fermented ci mis, ntuj yogurt
Qe:	qe, quail qe
Zaub thiab zaub ntsuab:	txhua hom zaub qhwv, txiv lws suav, dib, zaub xas lav, tswb txob, txaij, zucchini, zaub kav, qej, dos
Muaj:	ntsuab peas, taum ntsuab
Nceb:	porcini nceb, boletus, chanterelles, morels, champignons, oyster nceb
Cov rog thiab roj:	txiv roj roj, roj hemp, roj linseed, txiv laum huab xeeb, txiv ntseej, txiv ntseej, txiv ntseej, mayonnaise

Cov Npe Khoom Txwv

Cov Khoom Noj uas Tsis Txwv rau cov zaub mov muaj carb tsawg yog:

cov ncuav ci thiab txhua hom khoom ci bakery: rolls, pies, cakes, pastries, biscuits,
cov khoom qab zib: qab zib, zib ntab, dej cawv ntau yam, paj kws, khoom noj qab zib, khoom qab zib, chocolate,
qab zib zaub thiab zaub uas muaj cov hmoov txhuv nplej siab: qos yaj ywm, Jerusalem artichoke, qab zib pob kws,
ib qho khoom lag luam twg muaj cov lactose ntau, sucrose thiab maltose,
ntau cov tshuaj txhuv thiab cereals los ntawm lawv nrog glycemic siab siab: semolina, nplej porridge, oatmeal, pob kws flakes.

Cov kev cai dav dav

Xyoo tsis ntev los no, cov zaub mov muaj roj muaj rog nrog cov ntsiab lus tsis tshua muaj carbohydrate tsawg tau dhau los ua neeg nyiam heev. Xav txog cov lus nug ntawm seb kev noj zaub mov kom tsawg carb yog, nws cov nta thiab lub hom phiaj.

Carbohydrate-kev noj zaub mov tsis zoo siv rau ntau lub hom phiaj: rau kev poob phaus, nrog mob ntshav qab zibkev kho mob rog dhauntawm ntshav siabCov. Kev noj zaub mov kom tsawg carb (thiaj li hu ua keto cov pluas noj) kuj tau qhia rau cov neeg ncaws pob koom nrog kev sib tw xws li billballing, uas siv cov txheej txheem kev noj haus tshwj xeeb - ziab, uas tso cai rau koj kom lub cev muaj zog thiab nthuav tawm hauv lub sijhawm luv luv los ntawm kev txo lub cev rog thiab nce cov nqaij ntshiv loj. Thiab nyob rau hauv txhua ntawm lub hom phiaj teem caij noj haus nrog cov ntsiab lus tsawg ntawm cov khoom xyaw carbohydrate, muaj cov cai thiab ntau nuances.

Carbohydrates yog chav kawm ntau ntawm cov tshuaj sib txuas, suav nrog cov khoom noj (monosaccharides) uas yooj yim thiab cov nyom (polysaccharides) carbohydrates, txhua tus muaj cov yam ntxwv txawv ntawm cov metabolism:

Cov carbohydrates yooj yim - tau nrawm rau hauv lub cev thiab hauv cov txheej txheem ntawm cov metabolism yog muab faib ua monosugar (qabzib / fructose). Lawv tau sai sai nyob rau hauv lub cev thiab thaum dhau mus yog coj mus, yog tias tsis muaj kev xav tau rau lawv, lawv hloov mus rau hauv cov nqaij rog hauv plab thiab subcutaneous. Thaum siv, cov ntshav qab zib hauv lub cev nce siab sai sai, uas muab lub siab ntawm satiety, uas kuj dhau mus sai. Cov khoom noj muaj cov carbohydrates yooj yim muaj qab zib, txiv hmab txiv ntoo qab zib, zib ntab, jam, khaws cia, ncuav qab zib, khoom qab zib thiab lwm yam khoom qab zib,
carbohydrates txoj (hmoov txhuv nplej siab, glycogen, pectinfiber ntau inulin) yog nqus tau qeeb hauv lub cev (ntev li 3-5 zaug ntev dua). Lawv muaj cov qauv tsim thiab muaj ntau yam monosaccharides. Lawv zom rau hauv txoj hnyuv me, thiab lawv qhov kev nqus poob qis cov fiber ntau.Cov khoom noj ua ke carbohydrates nce ntshav qab zib kom maj mam, thiab vim li ntawd lub cev thiaj li zoo rau lub zog. Cov khoom muaj cov khoom noj hnyav (fiber, cov hmoov txhuv nplej siab, pectin) suav nrog cov qhob cij, mov dawb, txhuv thiab cereals los ntawm lawv, nplej zom, txiv tsawb, txiv ntoo, txiv ntoo qhuav.

Qhov tseeb, kev noj zaub mov kom tsawg carb simulates cov kev zom zaub mov hauv lub cev uas zoo tib yam rau kev tshaib plab thaum metabolism hauv rov saib dua gluconeogenesisnyob rau hauv uas txoj kev txheej txheem ntawm cov kua nplaum tshwm sim los ntawm cov khoom siv tsis-carbohydrate (glycerin, lactic / pyruvic acid,) amino acidsfatty acids). Nyob rau lub sijhawm thawj zaug ntawm kev yoo mov, cov metabolism ntawm cov amino acids (protein) muaj kev txhim kho, uas nce mus txog ib qib twg thiab kav ntev li 25-30 hnub, thiab tom qab ntawd siv cov protein ua "cov roj metabolism" yog qeeb qeeb, vim tias nws cov peev txheej hauv lub cev tsuas tuaj yeem txo mus txog qee qib. Nyob rau hauv parallel, lub khiav ceev thiab oxidation ntawm free fatty acids yog accelerated.

Nyob rau theem no, nyob rau hauv cov xwm txheej ntawm lub suab tsis txaus ntawm carbohydrates, lub zog metabolism hloov ntawm carbohydrate mus rau lipid metabolism, nyob rau hauv uas oxidation ntawm fatty acids nrog kev tsim tawm thiab tsub zuj zuj ntawm ketone lub cev ua haujlwm raws li lub zog cia. Yog li, cov zaub mov muaj carb tsawg, muaj roj ntau ua rau cov ketosis benign. Kev siv nyiaj txiag los ntawm cov khoom glycogen thiab txoj kev loj hlob sai ntawm lub siab muaj peev xwm ua rau muaj qhov nrawm nrawm dua nrawm.

Thaum siv cov khoom noj ntawm cov hom no, nws yuav tsum tau yug los hauv lub siab tias cov ntsiab lus tsawg ntawm carbohydrates thiab zaub mov muaj fiber ntau hauv cov zaub mov ua rau lub cev tsis txaus. cov vitamins thiab cov zaub mov. Yog li, cov khoom noj uas muaj kev noj qab haus huv uas tiv thaiv kev qab los noj mov ntawm cov frolic ketosis, txawm tias cov khoom tsim nyog tau ntxiv rau hauv kev noj haus, tuaj yeem kho lub sijhawm. Thaum soj ntsuam cov zaub mov uas tsis muaj carb ntau, nws yog qhov tseem ceeb uas yuav tsum tau taw qhia tias kev teeb tsa ntawm kev ua kom muaj cov ketose lub cev yog muaj tshwm sim thaum cov khoom noj carbohydrates hauv kev noj haus tsuas yog 100 g / hnub.

Kev noj Hypo-carbohydrate rau qhov poob phaus

Nws yog los ntawm kev txwv tseem ceeb hauv kev noj zaub mov ntawm qhov ntau ntawm cov khoom lag luam muaj cov khoom noj tshaj tawm yooj yim thiab, kom tsawg dua, cov khoom lag luam muaj cov ntsiab lus siab ntawm cov khoom noj sib xyaw hnyav. Nyob rau tib lub sijhawm, cov ntsiab lus protein nyob hauv kev noj haus tau ua raws li lub zog ntawm lub cev, thiab tus nqi ntawm cov rog tsawg yog tsawg kawg. Raws li, tag nrho cov kev siv calories ntawm cov zaub mov noj txhua hnub raug txo mus rau 1700-1800 Kcal / hnub. Cov kev txwv tsis pub muaj carbohydrates rau cov zaub mov kom yuag phaus qis dua 120-130 g tsis pom zoo lossis tso cai thaum siv cov khoom yoo zaub mov kom luv rau ib ntus. Qhov kev xaiv ntawm cov khoom - cov khoom noj ntawm carbohydrates yog txiav txim siab los ntawm qib tsim nyog ntawm kev txo qis ntawm lub zog tus nqi ntawm cov khoom noj txhua hnub, lub sijhawm ua kom cov zaub mov thiab lub hom phiaj.

Cov khoom qab zib thiab qab zib muaj cov khoom qab zib, chaw ua dej qab zib, dej qab zib, zib ntab, dej qab zib yog tsis suav nrog cov khoom noj, cov nqaij bakery thiab cov nplej zom ua los ntawm cov hmoov nplej zoo, cov txhuv polished, semolina, thiab, yog tias tsim nyog, txawm tias qhov kev txo qis hauv kev noj zaub mov muaj zog yog qhov txwv (txog 1000- 1200 kcal / hnub) lwm cov zaub mov, qos yaj ywm, qee cov txiv hmab txiv ntoo thiab txiv ntoo (txiv hmab, txiv tsawb,) cov txiv hmab txiv ntoo qhuav tsis suav nrog. Lub hauv paus tseem ceeb ntawm carbohydrates yuav tsum yog cov khoom noj muaj cov vitamins thiab cov zaub mov muaj nplua nuj nyob hauv cov khoom noj muaj fiber ntau - cov khoom noj muaj ntau hom mov ci nrog sib ntxiv ntawm cov xua thiab cov hmoov txhuv nplej, txhuv hauv av los yog wholemeal qhob cij, legumes, cereals, nyiam dua tag nrho cov noob qoob loo los yog qee cov khaws cia (cov nplej tsis tau ua tiav, noob pob kws kooj, barley / oatmeal), zaub tsis qab zib txiv hmab txiv ntoo thiab txiv ntoo.

Nws yog ib qho tseem ceeb kom nkag siab tias kev noj zaub mov tiv thaiv kev ua kom muaj qab zib nrog kev zam / txwv nyob hauv kev noj zaub mov qab zib thiab cov khoom muaj piam thaj tsis txhais tau tias cov piam thaj ua rau nce phaus ntxiv / loj hlob rog dhaudua li lwm cov carbohydrates.Qhov muaj suab thaj hauv kev noj zaub mov tsis yog ib qho tseem ceeb rau kev txo lub cev qhov hnyav hauv qhov xwm txheej ntawm lub zog ntawm kev noj zaub mov tsawg dua li kev siv lub zog. Lub ntsiab lus ntawm cov kev xaiv ntawm cov khoom noj uas tau txais carbohydrate yog cov khoom muaj cov khoom noj sib xyaw ua ke uas muaj cov khoom noj muaj txiaj ntsig muaj txiaj ntsig zoo dua qub (tsim cov xwm txheej rau lub neej ntuj ntawm cov hnyuv microflora, txhawb kev mob plab hnyuv, adsorb lom tebchaw, roj) thiab ua kom nws muaj peev xwm kom tau txais lub zog ruaj khov thiab kav ntev dua li cov khoom qab zib.

Kev noj zaub mov kom tsawg hauv cov zaub mov carbohydrate - Cov zaub mov muaj protein ntau cov khoom noj

Txhawm rau kos cov zaub mov ntawm cov zaub mov uas tsis muaj carb, nws yog qhov tseem ceeb rau kev txiav txim siab txog qhov muaj txiaj ntsig ntawm cov carbohydrates hauv qee yam zaub mov. Cov ntaub ntawv no tau xav txog nyob hauv qab hauv qab no.

Cov ntsiab cai tseem ceeb ntawm kev noj zaub mov kom tsis muaj carb ntau yog:

Kev txo qis ntawm kev noj haus cov zaub mov carbohydrates (feem ntau yooj yim) txog 120-130 g / hnub nrog lub zog physiological cov ntsiab lus ntawm cov protein thiab cov rog muaj roj txwv (txog 70-75 g / hnub), feem ntau vim yog txo cov tsiaj cov rog. Qhov feem ntawm cov khoom noj uas yooj yim thiab cov carbohydrates yuav tsum kwv yees li 95 txog 5. Tsawg kawg 50% ntawm cov protein nyob hauv kev noj haus yuav tsum yog muab los ntawm cov khoom tsiaj: qe, ntses tsis muaj rog, nqaij, nqaij cheese, thiab nqaij nruab deg. Kev siv calories yuav tsum sib txawv li ntawm 1700-1800 kcal / hnub.
Qhov tseem ceeb tau txais ntawm cov carbohydrates yuav tsum yog nyob rau hauv thawj ib nrab ntawm lub hnub. Thaum noj hmo, koj yuav tsum muab kev nyiam rau cov khoom noj muaj protein.
Txwv kev siv cov khoom noj ntsev thiab qab ntsev.
Cov khoom noj yog feem ntau, yog tias tsis muaj khoom txom ncauj thaum noj mov.
Ua noj siv ua zaub mov siav txoj kev ua zaub mov noj - rwj, ncu, txhav, ci. Tsis pub nqa cov khoom noj.
Siv tsawg kawg yog 2l / hnub ntawm cov dej ua kua dawb.

Txhawm rau kom muaj txiaj ntsig ntawm kev noj zaub mov kom tsis muaj carb tsawg, nws tau pom zoo kom ua hnub yoo mov, txij li lawv ua kom ceev cov roj txav kom zoo thiab pab txhawb kev txhim kho cov metabolism.

Txawm li cas los xij, nws yuav tsum nkag siab tias lub zog nqi ntawm hnub yoo mov txawv nyob ntawm theem 500-700 kcal / hnub thiab muaj cov khoom lag luam tsawg, uas ua rau muaj kev tsis txaus ntawm cov zaub mov tseem ceeb. cov as-hamCov. Yog li, cov hnub yoo mov tuaj yeem siv tsis ntau tshaj 1-2 zaug hauv ib lub lim tiam. Muaj ntau qhov kev xaiv rau hnub yoo mov - feem ntau yog protein (nqaij, kefir, ntses, tsev cheese), carbohydrate (txiv hmab txiv ntoo thiab zaub), ua ke - ze ntawm kev sib xyaw ntawm cov as-ham thiab cov khoom lag luam rau kev noj zaub mov kom zoo.

Hauv qab no yog qee qhov kev xaiv rau hnub yoo mov:

Kefir-curd noj cov zaub mov - 50 g ntawm cov nqaij nyuj uas tsis muaj rog thiab 200 ml yogurt lossis 1% rog kefir, 5 zaug hauv ib hnub,
Nqaij (ntses) noj - 50-70 g ntawm cov nqaij ntshiv (ntses), 5 zaug hauv ib hnub thiab 100-150 g ntawm zaub (dib, zaub qhwv, txiv lws suav) 5 zaug hauv ib hnub.

Kev noj zaub thiab txiv hmab txiv ntoo (250-300 kcal), uas tuaj yeem pom zoo rau cov txiv neej thiab poj niam tib si uas muaj kev noj zaub mov kom tsis tu ncua, thiab rau cov neeg tsis noj zaub, yog lub zog tshwj xeeb.

Zaub xam lav noj - 250 g ntawm cov zaub nyoos tshiab hauv daim ntawv ntawm cov zaub nyoos 5 zaug hauv ib hnub, yog tias tsim nyog nrog ntxiv ntawm 10 g ib hnub ntawm cov roj zaub lossis 10% qaub cream.
Dib kev noj haus - 300 g ntawm cucumbers tshiab, 6 zaug hauv ib hnub (1.5 kg).
Cov khoom noj kua - 250 g ntawm txiv ntoo nyoos lossis tsob txiv ncuav pias 6 zaug hauv ib hnub (tag nrho 1.5 kg).

Txog hnub yoo nws tau tso cai haus cov dej tsis muaj carbonated ntxhia, ib qho kua txiv ntawm cov tsiaj qus sawv, cov tshuaj yej dawb. Ntsev muaj txwv rau 2-3 g / hnub. Txog hnub yoo mov, nws yog qhov yuav tsum tau noj ib ntsiav tshuaj ntawm multivitamin-ntxhia npaj (Vitrum, Cov Neeg Tsis Txaus Siab, Multimak, Vitamax, Vitaspectrum, Unicap, Multitabs,Neejtsa thiab lwm tus).

Mob ntshav qab zib tsawg Carb Noj cov zaub mov

Ntawm mob ntshav qab zib Tsawg-carb noj cov zaub mov yog ib feem ntawm qhov muaj ntau yam kev kho mob. Cov neeg mob zoo li no tau qhia txog kev noj zaub mov kom zoo, Rooj ntawv 9 raws li Pevzner (ntawm qhov hnyav).Kev noj zaub mov muab rau kev txo qis ntawm kev noj haus ntawm carbohydrates, tab sis kev txo qis tag nrho hauv cov khoom xyaw carbohydrate tsis tau tshaj tawm thiab yog 3.5 g rau 1 kg ntawm tus neeg mob hnyav (qhov nruab nrab ntawm 300-350 g / hnub). Lub zog muaj nuj nqis ntawm cov khoom noj yog 2500 kcal. Cov ntawv qhia zaub mov txwv tsuas yog yooj yim carbohydrates rau cov ntsiab lus physiologically li qub ntawm cov protein (95-100 g / hnub) thiab cov rog (75-80 g / hnub).

Kev noj zaub mov muab cov ntsiab lus tsawg tsawg ntawm sodium chloride (txog 10-12 g / hnub), cov tshuaj zoo thiab rojCov. Cov ntsiab lus ntawm cov khoom muaj lipotropic tshuaj thiab cov khoom noj muaj fiber ntau yog nce ntxiv (nqaij ntses, nqaij nyug, nqaij menyuam nyuj, nqaij nyug cheese, tag nrho cov hmoov txhuv nplej, qhob cij qhob cij, roj ntses tsawg, zaub / txiv hmab txiv ntoo). Thaum rog dhau lawm, cov ntsiab lus carbohydrate hauv kev noj zaub mov tsawg dua rau 120 g hauv ib hnub, thiab cov ntsiab lus caloric los ntawm kev noj zaub mov kom tsawg dua mus rau 1700 kcal (Rooj 9A) Kev noj cov zaub mov seem nrog rau kev faib cov khoom noj uas ua rau ntawm carbohydrates.

Ntau yam

Ib hom nruj dua rau cov zaub mov poob phaus yog Khayrullin cov zaub mov tsis muaj carb ntauCov. Nws qhov peculiarity yog tias cov nyiaj ntawm cov rog thiab protein ntau hauv kev noj zaub mov tsis yog txwv nrog kev txwv tsis pub muaj carbohydrates: tsis pub ntau tshaj 6-8 g ib hnub hauv thawj hnub nrog maj mam nce ntxiv hauv lawv cov ntsiab lus txog 20-40 g. , txhua qhov ntawm no txhawm rau daws qee cov teeb meem, tsis yog tsuas yog ua kom poob phaus ntxiv, tab sis kuj tseem yuav los sib sau ua ke.

Stimulating theem - muab rau ib tug ntse txo nyob rau hauv carbohydrates rau 0-10 g ib hnub twg. Lub sijhawm nws muaj 14 hnub. Lub luag haujlwm tseem ceeb yog pib lub ketosis mechanism thiab cov carbohydrates tsawg yog nyob hauv kev noj haus, lub hom phiaj tau tiav nrawm dua. Nyob rau theem no, haus ntau (txog 3 litres ib hnub), kev noj cov vitamins-ntxhia ua ke thiab kev noj haus fiber ntau yog qhia.
Cov theem ntawm kev poob phaus lub cev tsis tu ncua - kev noj zaub mov nyob rau ib asthiv muab rau kev nce ntxiv hauv cov ntsiab lus ntawm cov khoom xyaw carbohydrate txhua hnub los ntawm 5 g. Maj mam nqa cov khoom noj niaj hnub ntawm carbohydrates mus rau theem uas qhov kev poob phaus poob qis me ntsis, tab sis tsis tsum txhua. Raws li txoj cai, hauv cov neeg sib txawv qhov no tshwm sim nyob rau theem ntawm kev noj 20-40 g ntawm carbohydrates ib hnub. Thaum siv ceev xwmphem poob phaus, txo cov carbohydrates, thiaj li ua kom cov txheej txheem ntawm ketosis. Koj yuav tsum yog txiav txim siab rau koj tus kheej nyob rau theem dab ntawm kev ua kom yuag, ua cov txheej txheem ntawm kev poob phaus ntxiv thiab nyob rau theem twg nws nres. Rau qee qhov, qib no yuav yog 15-30 g nyob rau ib hnub (15 g - txuas ntxiv kom poob ceeb thawj, 30 g - cov kev poob phaus), thiab rau lwm tus - 40-60 g.
Cov theem ua ntej - pab txhawb nqa thaum pib txog 3-5 kg ua ntej tso lub hom phiaj. Nyob rau theem no, cov txheej txheem ntawm kev poob ceeb thawj yuav tsum tau ua kom qeeb, uas yog ua tiav los ntawm nce cov ntsiab lus carbohydrate hauv cov zaub mov txhua hnub los ntawm 10 g txhua thiab tswj qhov no ntawm qhov kev poob phaus (1.5-2 kg hauv ib hlis) rau 2-3 lub hlis. Hauv qhov no, koj yuav tsum txiav txim siab nyob rau theem dab ntawm kev ua kom muaj carbohydrate, qhov ua rau lub cev poob phaus thiab qhov twg ntawm kev poob phaus yog tsawg heev. Nyob rau theem no, koj yuav tsum paub kom meej meej nyob rau theem dab ntawm kev ua kom yuag ntau koj tso tseg tsis rog thiab qhov theem koj pib ua kom yuag.
Cov theem kev txhawb nqa yog kev noj zaub mov nyob rau theem ntawm cov kev ua kom tau carbohydrate uas tsis ua rau lub cev qhov hnyav, qhov nruab nrab nws yog los ntawm 50 txog 100 g ntawm carbohydrates.

Hauv paus ntsiab lus, tsis tas yuav siv tag nrho cov kab ke, koj tuaj yeem nyob rau ntawm thawj zaug, kev txhawb nqa theem kom txog thaum koj mus txog qhov hnyav uas koj xav tau. Yuav kom ua tiav lub hom phiaj, pib maj mam nce cov ntsiab lus carbohydrate ntawm 5 g ib as thiv twg.

Cov Khoom Uas Tso Cai

Lub hauv paus ntawm cov khoom noj muaj roj tsawg roj ntau hom nqaij, dej hav dej thiab ntses hiav txwv (herring, tuna, ntses liab) nyob rau hauv kev ua noj, nqaij qaib thiab nqaij qaib (nqaij qaib, qaib ntxhw), nqaij nruab deg, nqaij qaib qe, roj zaub (txiv ntseej, pob kws, paj noob hlis), cereals (buckwheat, nplej, oat thiab mov).

Cov khoom noj yuav tsum muaj cov txiv tawv tawv, cov qab zib, tsev cheese thiab lwm cov zaub mov muaj roj, butter thiab zaub ntsuab uas muaj cov nplua nuj nyob hauv fiber: carrots, zaub qhwv, zucchini, dos, txiv lws suav, lws, melon, zaub kav, zucchini, nplooj ntsuab zaub ntsuab, dib, ntsuab taum.

Koj tuaj yeem suav nrog Walnut, flax noob, txiv laum huab xeeb, txiv ntseej nyob hauv koj cov khoom noj. Cov khoom muaj txiaj ntsig zoo ntawm cov carbohydrates muaj xws li rhaub lossis ci qos yaj ywm, ceg qhuav, legumes (taum pauv, lentils, taum pauv, qaib), tseem muaj cov zaub mov ci, thiab ncuav.

Cov ntsiab lus thiab cov yam ntxwv ntawm cov khoom noj muaj zog

Cov ntsiab lus ntawm kev noj zaub mov kom tsawg hauv lub cev yog tshem tawm cov hmoov txhuv nplej siab thiab qab zib ntawm cov khoom noj. Qhov kev txwv no siv rau tag nrho cov khoom noj uas muaj cov khoom no. Txhawm rau tso tseg cov hom carbohydrates no, koj tuaj yeem tsis tsuas yog poob phaus, tab sis kuj txhim kho koj lub dag zog.

Txawm hais tias suab thaj yog hais txog cov carbohydrates yooj yim, uas tau zom sai thiab tsis muaj txiaj ntsig rau lub cev, hmoov txhuv nplej yog qhov nyuaj thiab yuav tsum siv sijhawm ntau ntxiv, tab sis nws tseem "khoob" rau cov txiaj ntsig ntawm lub cev. Ib zaug hauv lub cev, lawv raug xa mus rau lub qab ntsev, cov enzymes uas sai sai "zom" lawv rau hauv qabzib thiab muab pov rau hauv cov ntshav.

Txhua tus kws kho mob yuav lees paub tias kev nce ntxiv nyob rau hauv lub cev yog qhov ua rau muaj mob xws li mob ntshav qab zib, rog dhau, tus mob qaij, thiab lub qog.

Cov kua nplaum txij nkawm

Txhawm rau zam kom dhau qhov "pob" ntawm cov kab mob, koj yuav tsum tswj kom muaj cov suab thaj zoo li qub. Ua li no, txo qis ntawm cov zaub mov carbohydrates noj ib hnub. Qhov no tsis yog qhov nyuaj, vim tias cov khoom noj ua ke lossis cov nyom niaj hnub no yog cov me me hauv cov nqaij, ntses thiab lwm yam zaub mov. Koj tsuas yog yuav tsum muab cov khoom sib xyaw ua ke ntawm cov tais diav. Thiab hnov qab txog lub qab zib.

Ntau tus kws qhia noj haus xav txog kev noj zaub mov kom tsawg, xws li, kev yoo mov lossis hnub yoo mov, tsis yog lub cev yuag yuag, tab sis lub cev kev noj zaub mov zoo siv rau qee cov kab mob thiab tuaj yeem siv los ua lub hauv paus rau kev ua zaub mov noj. Nws cov zaub mov muaj feem ntau ntawm cov khoom noj protein thiab fiber. Los ntawm cov khoom lag luam no, koj tuaj yeem npaj zaub mov noj thiab dej qab zib nrog cov khoom noj kom tsawg, muaj protein ntau uas cov neeg ncaws pob siv los hlawv cov rog thiab saturate lub cev nrog cov as-ham.

Carbohydrate txo

Txawm hais tias cov carbohydrates yog nyob hauv cov "tsim" hauv lub cev, tab sis kev tshaj lawv cov nyiaj yog qhov tsis zoo rau tib neeg kev noj qab haus huv. Yog li ntawd, kev noj zaub mov zoo li no tau npaj txhawm rau txo kev noj haus carbohydrates hauv kev noj haus. Ib qho kev txo qis hauv qib ntawm cov carbohydrates noj provokes lub cev siv nyiaj khaws cia lub zog nyob rau hauv daim ntawv ntawm cov rog ua kom lub cev thiab cov kabmob hauv nruab nrog cev.

Cov zaub mov tsis muaj carb txawv ntawm cov zaub mov muaj protein ntau uas koj tsis tas yoo tshaib, noj zaub mov me me lossis zom zaub xam lav yam tsis muaj hnav khaub ncaws lossis tsis noj mov. Nws raug tso cai kom siv cov txuj lom, ntsev los yog kua ntses, zaub roj hauv kev sim. Thiab, dab tsi tuaj yeem thov ntau cov khoom noj khoom haus - hauv qee lub tais nws raug tso cai rau kib zaub mov.

Cov txiaj ntsig thiab contraindications

Ntshav qab zib yog ib qho ntawm cov contraindications ntawm ntau lub cev poob phaus. Tab sis kev noj zaub mov kom tsawg rau cov ntshav qab zib, tsis zoo li ntau lwm cov pluas noj, yog tso cai, ntxiv mus, nws yog qhov muaj txiaj ntsig zoo. Nws pab cov neeg uas muaj tus kab mob no tswj lawv txoj kev noj qab haus huv, kom poob phaus los ntawm kev txwv cov khoom noj uas muaj carbohydrate provocateurs.

Kev noj haus tau txais txiaj ntsig

Qhov tseem ceeb tau txais kev noj haus - tso cai rau ntshav qab zib tau piav qhia saum toj no. Cov txiaj ntsig ntawm kev noj zaub mov kom tsawg-carb tsis xaus rau ntawd.

Lub cev hnyav vim yog qhov sib txuas ntawm cov rog sab hauv thiab subcutaneous.
Tsis muaj calorie suav vim muaj kev noj haus kom tsawg.
Hearty noj mov, mov noj xwm yeem.
Nqa yooj yim.
Cov zaub mov sib txawv tsis yog tho txawv.
Kev tawm huv ntawm qhov kev noj zaub mov tau lees tias lub sijhawm ua tiav ntawm qhov tshwm sim.

Cons ntawm cov khoom noj

Kev noj haus no tseem muaj nws qhov tsis zoo uas koj yuav tsum xav txog thiab yam uas koj yuav tsum tau npaj ua ntej pib poob ceeb thawj.

Lub caij nyoog ntev ntawm tsis muaj cov kua nplaum tuaj yeem cuam tshuam lub peev xwm ntawm lub hlwb - yuav muaj kev cuam tshuam, nws yuav nyuaj rau mloog zoo.
Kev tsis lees txais ntawm cov khoom lag luam nrog cov piam thaj ua rau lub xeev tsis txaus siab, nkees sai sai, tsis quav ntsej.
Cov khoom noj muaj protein ntau ua rau muaj kev ntxhov siab rau lub raum, lub plawv thiab cov hlab ntshav.
Ib qho nce hauv lub sijhawm ntawm kev noj zaub mov ntau dhau yog ua tsis tau nrog cov teeb meem ntawm cov nruab nrog cev.
Qhov tsis muaj cov carbohydrates thiab lwm yam khoom noj muaj txiaj ntsig hauv daim ntawv qhia zaub mov cuam tshuam rau tus neeg lub ntsej muag - cov teeb meem ntawm daim tawv nqaij tshwm sim, npub thiab txhuam cov plaub hau ua, thiab cov rau tes ua tsis muaj zog.

Noj kev noj tshuaj

Kev noj haus ntawm cov zaub mov no tsis nyuaj - pluas tshais, noj su thiab noj hmo. Kev xaiv ntau dua rau nws pub nws los qhia ib lossis ob qho khoom noj txom ncauj thaum noj mov. Yog tias ua tau, nws zoo dua rau lawv tso lawv.

Kev kwv yees kwv yees rau nruab hnub zoo li no:

noj tshais - 07: 00-08: 00
khoom noj txom ncauj - 11:00
noj su - 13: 00-14: 00
khoom noj txom ncauj - 16:00
noj hmo - 18: 00-19: 00

Kev noj zaub mov kom tsawg, cov zaub mov noj uas muaj peb qho tseem ceeb noj, tuaj yeem xyaw nrog ib qho khoom noj txom ncauj, yog tias tsim nyog. Yog tias nws nqa tawm thaum sawv ntxov, nws raug tso cai kom haus 100 grams ntawm tsev cheese lossis zaub xam lav. Tav su, koj tuaj yeem noj kua txiv av, kua txiv qaub lossis ib khob kefir. Tsis tas li, kefir raug tso cai rau noj thaum noj hmo thiab mus pw, nws tsis suav tias yog kev noj mov.

Kev Nrhiav Noj thiab Tshawb Xyuas

Txhua tus neeg uas tau ntsib txoj kev noj haus no rau lawv tus kheej tau txaus siab rau cov txiaj ntsig. Tsis muaj kev cuam tshuam dab tsi hauv kev poob ceeb thawj. Raws li kev mob tshwm sim, tib neeg yws txog kev nqhis cov khoom qab zib. Cov neeg uas tam sim ntawd txwv lawv kev noj cov zaub mov carbohydrates lees paub qhov tsis zoo kev noj qab haus huv thaum pib noj zaub mov thiab exacerbation ntawm lub raum muaj teeb meem. Txawm hais tias qhov khoom noj zoo li no txwv tsis pub ua rau lawv muaj mob.

Kev poob ceeb thawj pom zoo kom noj zaub mov ua ntej hnub so nrog kev lom zem lossis tom qab ntawd. Feem ntau, thaum lub sijhawm sib sau ua ke ntawm lub rooj muaj ntau lub qhov ncauj ntawm cov tais diav los ntawm cov zaub mov tsis raug cai. Txhawm rau kom tsis txhob lwj lub siab rau koj tus kheej thiab tus tswv, nws yog qhov zoo dua rau kev caiv ntawm kev noj haus lossis ncua nws ob peb hnub tom qab

Kev xyuas ntawm kev noj zaub mov kom tsawg-carb feem ntau zoo. Cov neeg nquag zaum ntawm nws lossis txawm siv nws cov ntsiab lus raws li kev noj haus. Ntawm kev noj zaub mov zoo li no, qhov hnyav nyhav poob ntau yam, qhov txiaj ntsig tau ntev thiab tsis muaj kev yoo mov uas ua rau koj nrog lwm cov pluas noj.

Daim Ntawv Txwv Cov Khoom Txwv

Cov zaub mov koj nyiam tshaj plaws tsis nyob hauv cov npe khoom noj raug cai? Yog li, nws nyob rau hauv lub npe dub ntawm cov zaub mov uas tsis muaj carb ntau:

hmoov nplej thiab confectionery,
nplej dawb, nplej zom,
qos yaj ywm, pob kws, legumes,
nqaij cov nqaij thiab cov khoom lag luam ua tiav,
ketchup, mayonnaise thiab lwm yam kua ntses tshwj tsis yog kua,
dej qab zib
cov txiv hmab txiv ntoo, cov txiv ntoo (tshwj xeeb cov txiv hmab, txiv tsawb),
qab zib thiab cov khoom qab zib,
txiv hmab txiv ntoo thiab kua txiv, kua txiv hmab txiv ntoo, compotes,
haus cov cawv thiab ntim cov dej haus,
cawv ntawm tej lub zog.

Tsis kam koj cov zaub mov nyiam thiab tais diav tsis tau ntev. Tom qab ib lub lis piam lossis ob zaug ntawm kev noj zaub mov kom tsawg, noj mov thiab zaub mov tuaj yeem nkag mus rau hauv cov khoom noj zoo.

Hnub Monday

noj tshais - omelet nrog zaub lossis 200 gr ntawm tsev cheese, tshuaj yej lossis kas fes, kua
pluas su - 200 g ntawm nqaij siav los yog ntses, zaub xam lav tsis muaj roj lossis zaub ntxiv
noj hmo - mov nrog zaub los yog buckwheat nrog nqaij nyuj

noj tshais - tsev cheese nrog txiv hmab txiv ntoo lossis omelet nrog nqaij siav, kua lossis txiv kab ntxwv qaub, kas fes lossis tshuaj yej
noj su - 200 g stew lossis nqaij qaib, zaub xas lav nrog kua txiv txiv qaub
noj hmo - ci nqaij, zaub los yog kua zaub kua zaub

noj tshais - stewed zaub nrog grated cheese lossis hau qe nrog cov hlais ntawm cheese, kas fes lossis tshuaj yej
noj su - nqaij qaib nqaij thiab luav lossis nqaij qaib, zaub, cheese kua zaub
noj hmo - ci ntses los yog stew nrog zaub qhwv lossis stewed

noj tshais - buckwheat porridge, nrog zaub, tshuaj yej lossis kas fes, kua lossis txiv kab ntxwv qaub
pluas su - 200 gram ntawm cov nqaij npuas siav lossis ci nqaij lossis nqaij nyuj, ua noj lossis ci
noj hmo - 200 gr ntawm nqaij ntses nrog mov lossis nqaij qaib nrog buckwheat

noj tshais - omelet nrog zaub thiab nceb lossis hau qe nrog ob txig ntawm cheese, tshuaj yej lossis kas fes
noj su - nqaij npes zaub xam lav
noj hmo - zaub stew

noj tshais - txho cov qe los yog hau qe thiab ib khob ntawm kefir lossis tsev cheese nrog tshuaj ntsuab thiab zaub, tshuaj yej lossis kas fes
noj su - nqaij lossis nceb kua zaub, kua zaub ua kua zaub puree
noj hmo - ci ntses nrog zaub lossis nqaij nruab nrog mov

Hnub Sunday

noj tshais - mis porridge, tshuaj yej lossis kas fes
noj su - zaub kua zaub nrog nceb lossis pob ntseg
noj hmo - 200 gr ntawm nqaij npuas, braised nrog zaub qhwv lossis zaub hauv txhua hom

Kev noj zaub mov kom tsawg 2 asthiv muaj cov zaub mov zoo sib xws. Hauv lub lim tiam thib ob ntawm cov khoom noj, koj tuaj yeem rov ua cov tais diav ntawm thawj lossis pib tsim, hloov rau lawv tus kheej nrog koj tus kheej. Tsuas yog tsis txhob hnov qab txog cov khoom noj tsis raug txwv thiab cov cai tswj kev noj haus. Qhov tshwm sim ntawm kev noj haus ob vas thiv yog -9 kg.

Cheese kua zaub

Cov khoom xyaw rau ua noj:

100 g champignon
400 g nqaij qaib
2 txheej txheem cheese
txuj lom

Tso cov chees hauv lub freezer rau 3-40 feeb. Muab cov nqaij tso rau hauv ib ລິດ ntawm hau dej npau. Thaum ua zaub mov noj, yuav tsum muab cov npuas dej tawm. Cov nceb txiav ua ntau daim. Tshem cov dej khov ntawm cov cheese thiab muab pov tseg kom zoo lossis txiav mus rau hauv me me. Nqaij cov nqaij tawm hauv dej kom tsis txhob tua qhov hluav taws. Muab cov nceb pov tseg thiab tws cheese tso rau hauv cov dej npau. Do txhua lub sij hawm kom cov nkhaus tsis lo ua ke thiab yaj. Zuaj cov nqaij qaib fillet thiab ntxiv rau lub lauj kaub. Muab cov txuj lom tso rau hauv thiab ua noj rau 5 feeb ntxiv. Koj tuaj yeem ntaus nrog rab. Cov zaub mov yog npaj txhij.

Cov kaus poom Tuna Nyias

Cov khoom xyaw rau ua noj:

1 lub me tuna tau
1 hau qe
100 g cheese
1 lub me dib
1 me me dos
1 tbsp vinegar
1 tbsp zaub roj
ntsev, kua txob

Quav lub dos kom zoo, ntxiv vinegar, sib tov. Sau ntawv cia nyob rau 10-15 feeb. Cheese, qe, grate. Txiav lub dib rau hauv ib daim hlab me me. Tso cov kua ntau dhau ntawm cov dos. Sib tov tag nrho cov khoom xyaw, lub caij nrog roj, ntxiv ntsev thiab kua txob. Cov zaub xam lav tau npaj lawm.

Kev noj haus txiav tawm

Cov khoom xyaw rau ua noj:

200 g ntawm nqaij nyuj
400 g nqaij npuas ntshiv
250 g nqaij qaib
1 nruab nrab taub dos
1 lub qe

Finely chop tag nrho cov nqaij los yog mince nws. Quav dos kom zoo. Sib tov cov nqaij minced, dos thiab qe. Sib xyaw kom zoo rau cov txiaj ntsig loj, ua cov ntawv txiav. Zog rau 25-30 feeb.

Tsawg carb Raffaello

Cov khoom xyaw rau ua noj:

250 g muaj roj tsawg hauv tsev cheese
1-2 tbsp. l nonfat qaub cream
ib txhais tes ntawm cov txiv ntoo (nyiam dua almonds)
100-150 g txiv maj phaub flakes

Kis lub tsev cheese dhau los ntawm sieve los yog nqaij grinder, ntxiv qaub cream thiab sib tov zoo. Yog tias qhov xav tau, cov khoom qab zib tuaj yeem muab ntxiv. Qhuav lub neeg rau hauv ib lub lauj kaub qhuav frying. Nrog lub curd loj, ua cov pob, sab hauv txhua qhov chaw txiv ntoo. Dov txhua qhov “rafaelka” hauv txiv maj phaub plaub ya ri. Tso hauv tub yees rau 60 feeb.

Noj zaub mov kom tsawg

Kev noj cov zaub mov uas tsis muaj carb yog cov kev poob phaus uas yuav ua kom cov tsiaj muaj protein ntau dua (nqaij, ntses, cov khoom noj muaj mis thiab roj-mis-rog) thiab txo cov carbohydrates (suav nrog zaub, zaub mov thiab txiv hmab txiv ntoo). Raws li cov zaub mov tsis muaj carb, lub cev tsis muaj peev xwm ntawm kev noj zaub mov carbohydrates, lub hauv paus tseem ceeb ntawm lub zog, ua rau muaj kev noj cov roj rog muaj ntau, uas ua rau kom yuag poob. Rau ib lub lim tiam ntawm kev noj zaub mov kom qis-carb, koj tuaj yeem poob 5-7 kg, nyob ntawm thawj qhov hnyav.

Kev noj zaubmov txhua hnub ntawm carbohydrates (hauv cov ntsuas tsis txaus siab raws li lub rooj noj cov zaub mov uas tsis muaj carb ntau):

nce mus txog 40 - muab cov tsis hnyav,
nce mus txog 60 - tswj koj qhov hnyav,
tshaj 60 - ua rau lub cev ntawm pawg.

Kev noj zaub mov kom tsawg-carb: $ 1 = 1 gram carbohydrates

Yog li, lub hauv paus ntsiab lus ntawm kev noj zaub mov zoo rau kev noj zaub mov kom tsawg carb yog kom txo qis carbohydrate kom tsawg 40 cu ib hnub. Noj thaum ua raws li kev noj haus qis yuav tsum ntau 4-5 zaug hauv ib hnub, tab sis hauv feem me me (200-250 gr). Noj mov kawg yuav tsum tsis pub dhau 3 teev ua ntej yuav mus pw.

Kom zoo rau qhov poob phaus, nws raug nquahu kom ua raws li cov zaub mov muaj roj tsawg ntawm 40 carbohydrates. 14 hnub, tsis pub tshaj ib xyoos ib zaug.Txhawm rau tswj koj qhov hnyav ib txwm, koj tuaj yeem siv cov qauv ntawm kev noj zaub mov kom tsawg rau lub sijhawm uas tsis muaj sijhawm, pub txog 60 carbohydrates hauv koj cov zaub mov noj.

Txwv tsis pub cov khoom noj rau cov khoom noj muaj roj tsawg:

Cov khoom siv qhob cij thiab bakery,
Hmoov nplej khoom thiab khoom qab zib,
Cov nplej zom
Cov hmoov txhuv nplej siab (qos yaj ywm, zaub paj dawb, taub dag, pob kws),
Qab zib txiv hmab txiv ntoo thiab txiv ntoo (cov txiv tsawb, txiv hmab, txiv nkhaus taw, txiv qab zib),
Qab zib, zib ntab thiab txhua yam khoom qab zib,
Cawv thiab dej haus.

Kev ua kom lub cev poob zoo rau qhov kev noj zaub mov kom tsawg, nws pom zoo kom txo qis ntawm kev noj haus ntawm kev ua si thiab txuj lom, uas ua rau muaj kev qab los noj mov, ntxiv rau ntsev, uas pab tswj cov kua hauv lub cev, uas tuaj yeem ua rau o tuaj yeem, muaj cov co toxins.

Kev tsis zoo ntawm kev noj zaub mov kom tsawg:

Mob raum tsis zoo,
Ntshav hauv cov ntshav siab,
Kev tshau ntau dhau nyob hauv cov pob qij txha ntawm uric acid,
Ua txhaum ntawm lub plab zom mov,
Calcium tsis txaus.

Txhawm rau kom txo qis cov kev pheej hmoo thaum ua raws li cov zaub mov muaj kab noj hniav tsawg, koj yuav tsum haus tsawg kawg 1.5-2.5 litres ntawm cov kua dej ib hnub, nyiam dua cov dej lim uas tsis muaj roj, tab sis koj tuaj yeem ua rau decoction, qaug zog thiab tinctures, tab sis tsis muaj suab thaj thiab phoov. Nws kuj tseem pom zoo tias thaum kev noj zaub mov kom tsis muaj carb, noj cov vitamins-ntxhia kev txhim kho kom lub cev muaj zog nrog tag nrho cov kab tsim nyog.

Tsawg-carb noj cov zaub mov - contraindications:

Cev xeeb tub thiab lactation
Cov menyuam, cov hluas thiab hnub nyoog laus,
Lub plab zom mov
Kab mob ntawm cov hlab plawv system,
Kab mob mob nyob rau theem mob ceev,
Gout

Cov lus khoom

Kev noj zaub mov tsis muaj carbohydrate tsawg - Rooj Khoom:

Khoom qeb:	Khoom npe:	Cu ib 100 g ntawm cov khoom
Nqaij thiab nqaij qaib, tso tawm	Nqaij nyuj, nqaij menyuam nyuj	0
Yaj, nqaij npuas	0
Goose os	0
Luav	0
Nqaij qaib, qaib cov txwv	0
Plawv	0
Kab mob siab	0
Pob Tsuas	0
Nqaij tawv	0
Loin	0
Rog	0
Tus npua tus nplaig, nqaij nyuj	0
Tus npua txhais ceg	0
Qe ntawm txhua yam (1 pc.)	0,5
Nqaij qaib siab	1,5
Nyuj nyoos sausages	1,5
Mis los	1,5
Cov kws kho mob hnyuv ntxwm	1,5
Cov nqaij npuas npua	2
Cov qhob cij	5
Nqaij nrog hmoov ntses	6
Khoom noj siv mis thiab mis los	Rog-free tsev tsev cheese	1
Txhua hom cheese	1
Margarine	1
Kab Npauj	1,3
Tsawg-rog tsev cheese	1,8
Rog tsev cheese	2,8
Qaub cream	3
Kefir, yogurt	3,2
Cov kua mis uas tsis muaj qab zib	3,5
Cov tshuaj nplaum	4
Pasteurized mis	4,7
Ci mis	4,7
Qab zib yogurt	8,5
Qab zib curd	15
Glazed chees chees	32
Cereals	Oatmeal	46
Hercules	49
Pob Tsuas Yaj	62
Fried buckwheat	65
Pearl barley	66
Zeb Zeb	66
Barley	66
Cov txiv neej	67
Mov	71
Nceb	Kev sib tw	0,1
Morels	0,2
Lub ntuj tshiab butterflies	0,5
Cov nceb tshiab	0,5
Qhiav	0,5
Porcini nceb noj	1
Txiv mis tshiab	1
Tshiab boletus	1
Tshiab chanterelles	1,5
Boletus	1,5
Lavxias	1,5
Dawb qhuav nceb	7,5
Qaug boletus	13
Qaug boletus	14
Cov khoom noj kaus poom	Ntses	0
Beetroot caviar	2
Taum	2,5
Dib lauj	3
Txiv lws suav	4
Seaweed Nyias	4
Tau cov txiv ntseej	5
Txaij Caviar	5
Tsoo caviar	8,5
Ntsuab peas	6,5
Kua txob stuffed nrog zaub	11
Pob kws	14,5
Lws suav muab tshuaj	19
Ceev thiab noob	Cedar	10
Greek	12
Txiv mab txiv ntoo	11
Taub dag noob	12
Txiv laum huab xeeb	15
Hazelnuts	15
Pistachios	15
Sunflower noob	18
Txiv maj phaub plaub ya ri	20
Noob hnav noob	20
Lub hleb	25
Ntses thiab nqaij ntses	Tus dej thiab ntses hiav txwv	0
Hau ntses	0
Cov ntses ua luam yeeb	0
Cw	0
Caviar liab	0
Caviar dub	0
Phob Lob	1
Crab	2
Squid	4
Nqaij	5
Ntses nyob rau hauv lws suav	6
Oysters	7
Cov qhob cij	12
Khoom qab zib	Ntshav qab zib jam	3
Ntshav qab zib jam	9
Thawj qhov kev kawm	Nqaij qaib nqaij	0
Goulash kua zaub	12
Ntsuab kua zaub kua zaub	12
Mushroom kua zaub	15
Zaub kua zaub	16
Soob kua zaub	17
Pea kua zaub	20
Cov zaub, Zaub ntsuab thiab taum	Daikon (suav radish)	1
Nplooj zaub pob	1
Celery zaub ntsuab	1
Hlais nplej	1
Haricot taum	3
Lub dib tshiab	3
Vwm	3
Asparagus	3
Cov hauv paus dos ntsuab	3,5
Ua Tsuag Ntau	4
Tsoo	4
Txiv lws suav	4
Radish	4
Txaij	5
Cauliflower	5
Cov zaub qhwv dawb	5
Liab liab	5
Qab zib ntsuab kua txob	5
Qab zib liab kua txob	5
Ntshav	5
Qij	5
Celery paus	6
Ramson	6
Leek	6,5
Radish	6,5
Rutabaga	7
Carrots	7
Horseradish	7,5
Taum	8
Kohlrabi zaub qhwv	8
Zaub txhwb qaib	8
Dos	9
Beetroot	9
Zaub txhwb qaib paus	10,5
Ntsuab peas	12
Qos	16
Hiav txwv kale	1
Taum	46
Peas	50
Txiv hmab txiv ntoo thiab berries	Lub taub	9
Melon	9
Txiv qaub	3
Cherry plum	6,5
Cov txiv kab ntxwv qaub	6,5
Quince	8
Txiv kab ntxwv	8
Txiv kab ntxwv txiv kab ntxwv	8
Roob tshauv (liab)	8,5
Apricot	9
Quav dev	9
Cwj	9,5
Txiv duaj	9,5
Plum	9,5
Cov txiv apples	9,5
Txiv duaj	10
Kiwi	10
Qab zib cherry	10,5
Pomegranate	11
Cov npua	11
Roob tshauv (dub)	11
Pineapple	11,5
Nectarine	13
Pauj kev chim	13
Tsawb	21
Txiv apples qhuav	45
Qaug Suab Qhuav	49
Uryuk	53
Qhuav apricots	55
Nyiaj Pov Xyooj	58
Raisins	66
Cov Hnub	68
Cov txuj lom thiab txuj lom	Cov lus mayonnaise	2,6
Zaub roj	0
Caw liab vinegar (1 tablespoon)	0
Ntsim tshuaj ntsuab (1 tablespoon)	0,1
Capers (1 tablespoon)	0,4
Horseradish (1 tablespoon)	0,4
Cinnamon (1 tsp)	0,5
Hauv av Cov kua txob kua txob (1 tsp)	0,5
Mustard (1 tbsp)	0,5
Tartar sauce (1 tablespoon)	0,5
Hauv paus qhiav (1 tbsp)	0,8
Kua cider vinegar (1 tablespoon)	1
Cov kua ntses (1 diav)	1
Cov cawv txiv hmab dawb (1 tablespoon)	1,5
BBQ sauce (1 tbsp)	1,8
Kua cider vinegar (1 tablespoon)	2,3
Nqaij ntses on broth (0.5 tbsp)	3
Lws suav ntses (0.5 tbsp)	3,5
Ketchup	4
Cranberry Sauce (1 tbsp)	6,5
Dej qab zib	Cov ntxhia dej tsis muaj roj	0
Tshuaj yej, kas fes tsis muaj qab zib thiab quav ntxiv	0
Cov kua txiv lws suav	3,5
Carrot kua txiv	6
Xylitol compote	6
Kua kua txiv	7,5
Cov txiv kab ntxwv qaub	8
Cov txiv kab ntxwv kua txiv	9
Plum kua txiv nrog pulp	11
Cherry kua txiv	11,5
Cov kua txiv kab ntxwv	12
Cov kua txiv kua txiv	14
Cov kua txiv pomegranate	14
Cov kua txiv Apricot	14
Plum kua txiv tsis muaj sis plawv hniav	16
Txiv maj phaub compote	18
Stewed Compote	19
Kua compote	19
Apricot compote	21
Compote Cherry	24
Txiv hmab txiv ntoo	Huab Xeeb	6
Txiv pos nphuab	6,5
Npauj npaim tuaj	7
Liab currant	7,5
Ntsuab currant	7,5
Lingonberry	8
Txiv duaj	8
Dawb currant	8
Npauj npaim tuaj	8
Gooseberry	9
Rosehip tshiab	10
Txiv hmap	15
Qaug zog Rosehip	21,5
Khob cij thiab Bakery	Rye qhob cij	34
Ntshav qab zib	38
Borodinsky	40
Tseem muaj	43
Cov nplej	43
Riga	51
Butter buns	51
Armenian pita qhob cij	56

Raws li cov cai ntawm kev noj zaub mov noj kom tsawg, nws yog qhov tsim nyog los tsim cov ntawv qhia zaub mov kom poob phaus raws li cov ntaub ntawv hauv lub rooj los ntawm tus naj npawb ntawm cu khoom. Rau qhov kev ua kom yuag zoo, rau qhov kev noj zaub mov kom tsawg-carb, cov zaub mov carbohydrate ib hnub noj yuav tsum tsis pub tshaj 40.

Ntawv qhia zaub mov rau lub lim tiam

Noj cov zaub mov muaj zaub mov tsawg - zaub mov txhua lub lim tiam (noj tshais, noj su, khoom txom ncauj, noj hmo):
Hnub Monday:

Omelet nrog champignons. 1 txiv lws suav
Cream ntawm nqaij qaib thiab champignon kua zaub. 2 pluas mov noj
Cwj
Nyuj Sib Nraus.

Tuesday:

Stuffers nrog tsev cheese thiab raisins,
Pob ntseg nrog rau ntses. 2 pluas mov noj
Cov kua ntsuab
Nqaij nyuj nqaij ci nrog zaub ntsuab.

Hnub Wednesday:

Cheesecakes nrog qaub cream,
Buckwheat porridge 100 gr. Nqaij qaib schnitzel 150 gr.,
Txiv kab ntxwv
Jellied nqaij.

Hnub Thursday:

Pudding dag,
Cheese kua zaub nrog nqaij qaib. 2 pluas mov noj
Cov txiv kab ntxwv qaub
Mov 100 gr. Nqaij nyuj cutlets 150 gr. 2 txiv maj phaub.

Hnub Friday:

2 Nyuaj hau qe. Cheese
Ntses nyob rau hauv qaub cream sauce
Qiwi
Taum puree. Quav qaib rolls. 2 txiv lws suav.

Hnub Saturday:

Curd lub caij ntuj nrog cov kua mis nyeem qaub ntuj,
Veal meatballs steamed 200 gr. 1 lub dib
2 khaub noom,
Nqaij ntses 180 gr. Arugula Zaub xam lav 200 gr.

Hnub Sunday:

Steamed omelet nrog Ham
Ci cov qaib ntxhw nrog zaub cob pob 200 gr,
1 khob kefir 1%,
Braised luav nrog zaub (dos, carrots, txiv lws suav) 200 gr.

Nrog rau cov zaub mov noj qis, koj yuav tsum tsis txhob hnov qab txog kev haus dej haus cawv. Nrog kev rhuav tshem ntawm cov rog thaum lub cev yuag poob rau ntawm kev noj zaub mov kom tsawg, ketone lub cev tau tsim, uas muaj lub cev tsis zoo lub cev thaum muaj dej tsis txaus. Haus 1.5-2 liv dej huv tsis muaj roj txhua hnub. Kuj qhia yog cov tshuaj qab zib ntawm cov tshuaj ntsuab, tshuaj yej uas tsis muaj zog, tab sis tsis muaj qab zib thiab quav ntxiv.

Tsawg cov zaub mov noj cov zaub mov carb:
Stuffed nrog tsev cheese

Stuffed nrog tsev cheese

Tsev cheese 300 gr,
5 qe
Raisins
Mis 0.5 L
Hmoov 5 tbsp. khoom siv diav
Qab zib kom saj.

Yeej mis nyuj, 4 qe thiab hmoov ntawm ib rab kom txog thaum tus. Muab qhov kev xeem "so" rau 10 feeb.
Fry cov plaques rau hauv cov lauj kaub uas tsis lo rau tsis muaj roj.
Txhawm rau npaj kev txhaws: ntxiv 1 qe, raisins thiab qab zib rau tsev me cheese, sib xyaw kom huv.
Ntawm npaj pancakes, muab txhaws los ntawm tsev cheese, qhwv hauv daim ntawv nyiam.

Cov khoom noj nrog tsev cheese yuav tuaj yeem muab qaub nrog rau qab zib rau pluas tshais thaum noj cov zaub mov qis.

Cheese Ua Kua Mis

Cheese Ua Kua Mis

Boil cov nqaij qaib kom txog thaum kev sib tw. Tshem tawm los ntawm cov lauj kaub, cia kom txias thiab sib nrug ua tej daim me me.
Hauv qhov dej kub uas tseem tshuav, muab pov tseg muab txiav ua tej daim me me, ua noj kom sov dua li 15-20 feeb kom txog thaum cov cheese tau yaj tag, npluav kom zoo.
Tso cov nqaij qaib nqaij rau hauv ib lub phaj, sau nrog cheese kua zaub, dai kom zoo nrog tws tshuaj ntsuab kom saj.

Cov tshuaj tsw qab thiab piquant cheese kua zaub nrog nqaij qaib tuaj yeem suav nrog cov khoom noj uas tsis muaj cov carb qis rau noj su.

Jelly

Jelly

Cov nqaij npuas
Dos,
Carrot 1 pc.,
Nkaws
Dej
Ntsev
Bay nplooj ntoos
Peppercorns hauv peas.

Yaug nqaij nyuj, txiav ua tej daim, muab tso rau hauv lub lauj kaub, ncuav dej.
Tev dos thiab carrots, ntxiv tag nrho rau lub lauj kaub rau cov nqaij.
Ntsev, ntxiv nplooj Bay thiab taum pauv rau hauv lub lauj kaub.
Nqa mus rau ib lub rhaub, txo qhov kub thiab simmer rau 5-7 teev.
Dilute gelatin nrog dej (nyob rau hauv ib feem ntawm 1 g dej 30 g ntawm gelatin), ncuav rau hauv lub lauj kaub nrog nqaij, sib tov kom huv.
Cia lub jelly txias me ntsis, thiab tom qab ntawd lim cov nyom los ntawm cheesecloth thiab ncuav rau hauv daim hlau.
Muab cov ntawv jellied tso rau hauv tub yees thaum hmo ntuj kom txog thaum txhua tus khov.

Koj tseem tuaj yeem ua noj jelly siv nqaij npuas txhais es tsis txhob siv cov gelatin rau lub ntuj ua kom tawv nqaij ntawm cov tais diav, uas, raws li lub rooj noj cov zaub mov uas muaj carb tsawg, yog sib npaug nrog 0 cu. Ib qho qab thiab txaus siab jelly tuaj yeem nyiam ntawm lub rooj noj mov tsis tau ua txhaum txoj cai ntawm kev noj zaub mov kom tsawg.

Omelet nrog nceb

Omelet nrog nceb

Mis 100 ml
2 lub qe
Tshaj Tawm 50 gr,
Zaub roj 2 tbsp. khoom siv diav
Ntsev
Kua txob

Ntxuav cov nceb, txiav rau hauv cov nplais, Fry hauv ib lub lauj kaub nrog roj roj kom txog thaum Golden xim av.
Ncuav mis rau hauv cov nceb, txo cov cua sov, simmer rau 3-4 feeb.
Yeej qe rau ntawm rab, ntxiv rau nceb, ntsev, kua txob thiab sib tov.
Npog lub lauj kaub thiab simmer tshaj tsawg cua sov rau 5 feeb.

Omelet nrog champignons yuav ua rau koj cov pluas tshais noj thaum uas noj cov zaub mov muaj carb tsawg.

Qaub cream ntses

Qaub cream ntses

Ntses mus saj (hake, pike, pollock, cod),
Kev sib tw
Qaub cream 10% 500 ml,
Nyuaj cheese 50 gr,
Zaub roj 2 tbsp. khoom siv diav
Hmoov 2 tbsp. khoom siv diav
Ntsev
Kua txob

Huv si ntses los ntawm cov nplai, entrails thiab gills, yaug hauv qab dej, txiav rau hauv nruab nrab daim, yob hauv hmoov.
Fry cov ntses nyob rau hauv ib lub lauj kaub frying rhuab nrog zaub roj kom txog thaum Golden xim av.
Fry tws champignons hauv ib lub lauj kaub cais.
Muab cov ntses thiab nceb noj rau hauv lub tais ci, ntxiv qab zib, ntsev thiab hwj txob.
Sprinkle nrog grated cheese on to top.
Ci hauv qhov cub preheated rau 180 degrees rau 15-20 feeb.

Pamper koj tus kheej nrog ntses kev sib tw hauv cov kua ntses qab zib thaum ua raws li cov zaub mov muaj carb tsawg.

Lub ntsiab lus ntawm txoj kev poob phaus yog dab tsi

Cov roj carbohydrates tau paub los muab lub zog rau lub cev. Yog tias lub zog tsim hluav taws xob tsis tau noj, ces nws tau muab tso rau hauv daim ntawv ntawm cov rog rog.

Kev noj zaub mov kom tsawg los pab koj poob phaus

Kev rog lub cev nrog lub cev zaub mov uas tsis muaj carb yog vim qhov tseeb tias cov khoom noj carbohydrate tsawg heev, thiab cov protein ntau hauv cov zaub mov noj tau nce ntxiv. Cov txheej txheem hauv qab no yog launched. Lub cev, tau tas tseg kom tau txais lub zog tsim nyog, pib nrhiav nws cov peev txheej tshiab. Hauv thawj 2-3 hnub, glycogen ua raws li lub zog xa khoom, uas sau rau hauv daim siab, cov nqaij thiab lub cev rog. Tom qab ntawd cov rog pib pib sib zog, ua rau lub zog ntawm cov khoom siv hluav taws xob ntxiv tau sib txuas - ketones (cov tshuaj no, ntxiv rau txhua yam ntxiv, tuaj yeem txo qhov qab los noj mov).

Yog li, kev noj haus yog ua raws cov txheej txheem biochemical, vim cov roj uas nquag hlawv, thiab poob phaus tshwm sim, thaum nyob hauv ib lub lis piam koj tuaj yeem poob 3-5 kg ntawm qhov hnyav dua.

Nws yuav tsum nco ntsoov tias kev noj haus no tsis yog txoj kev tsuas yog ua kom poob phaus, tab sis qee hom kev noj haus uas koj tuaj yeem siv nyob rau hauv koj lub neej. Cov kev txwv nruj tshaj tawm tsuas yog pib thaum pib theem, thiab tom qab ntawd los khaws thiab txhim kho qhov tshwm sim, koj tuaj yeem coj los ua txoj cai tsis pub noj cov roj carbohydrates ntau tshaj li 3-5 gram ib 1 kg ntawm qhov hnyav. Nrog rau qhov kev cai no, lub cev ua haujlwm tsis yog txhaum, thiab lub cev qhov nyhav tau lees tias yuav tsum tau tuav thiab tsis loj hlob.

Hauv zos poob ceeb thawj hauv qee thaj chaw (plab, duav, pob tw, thiab lwm yam) yuav tsis tiav. Loj yog txo tusyees thoob plaws lub cev.

Nws yuav tsum nco ntsoov tias cov carbohydrates tsis tau cais tawm tsis pub dhau lub sijhawm kev noj haus, vim tias tsis muaj lawv ib txwm ua haujlwm ntawm lub cev yuav ua tsis tau. Kev noj zaub mov txuam nrog kev siv tsis yog yooj yim, tab sis cov nyom (qeeb) carbohydrates, uas tau yaim zuj zus, thiab lub cev siv tag nrho lub zog uas tau txais los ntawm lawv.

Lub tswv yim ntawm cov khoom noj khoom haus

Txij li thaum noj txhua hnub ntawm carbohydrates tsis pub tshaj 40-60 g thaum lub sijhawm noj cov zaub mov carb qis (7 hnub lossis ib hlis), cov neeg noj zaub mov zoo tshaj plaws xav txog cov kev rog no. Kev tsis muaj peev xwm ntawm cov khoom noj carbohydrate thiab ib qho dhau ntawm cov protein yuav ua rau lub cev tsis muaj qhov tsis txaus siab thiab cov kev mob tshwm sim hauv lub cev.

Cov kws tshaj lij pom zoo kom yoog ntau dua rau kev ua zaub mov kom tsim nyog thiab ua kom muaj txiaj ntsig, nyob rau hauv kev noj haus ntawm cov khoom noj carbohydrate tseem tswj tau. Xws li kev coj tus cwj pwm noj qab haus huv ua ke nrog cov kev tawm dag zog lub cev ib nrab tau lees tias yuav ua kom yuag poob. Nws yuav tsis nrawm hauv kev nrawm, tab sis tsis muaj kev phom sij rau kev noj qab haus huv.

Cov kev cai yooj yim rau kev noj zaub mov kom tsawg-carb

Thaum lub cev yuag, Tsuas yog cov zaub mov raug tso cai tuaj yeem noj tau. Thaum lub sijhawm tag nrho ntawm kev poob ceeb thawj nws yog nruj me ntsis txwv tsis pub siv:
- qab zib
- khob cij thiab lwm yam ncuav,
- Kev sib cav sib ceg
- txhuv dawb
- nplej zom
- zaub uas muaj ntau cov hmoov txhuv nplej siab,
- cov piam thaj txiv hmab txiv ntoo ntau (txiv tsawb, txiv hmab, hnub tim, thiab lwm yam),
- haus dej haus
- dej cawv.
Cov zaub mov uas tau tso cai yuav tsum tau muab rhaub, ci lossis ci.
Kev noj zaub mov carbohydrate yuav tsum tsis pub tshaj 100 g hauv ib hnub.
Thaum lub cev yuag, koj yuav tsum ua raws li kev haus dej haus cawv: koj yuav tsum haus 2 liv dej huv ib hnub.
Qhov kev noj haus muaj feem nrog tsib pluas mov noj, thiab pluas noj kawg yuav tsum tsis pub dhau 2-3 teev ua ntej yuav mus pw.
Ib hnub yuav tsum tau pw tsawg kawg yog 7 teev.
Thaum lub sijhawm nws yuag poob nws yog qhov tsim nyog yuav tsum tau siv cov tshuaj vitamin ntau.
Thaum lub caij noj cov zaub mov me me kom tawm dag zog me ntsis ces pom zoo ua. Qhov no yuav txhim kho qhov kawg tshwm sim thiab khaws cov leeg nqaij.
Lub sijhawm ntawm cov zaub mov uas tsis muaj carb nrog kev txwv tsis pub muaj carbohydrates yuav tsum tsis pub tshaj 30 hnub.
Qhov kev noj zaub mov kom tsawg txhua hnub rau poj niam yuav tsum yog tsawg kawg 1200 kcal, thiab rau txiv neej - tsawg kawg 1500 kcal.

Cov lus: piv ntawm BJU nrog kev noj zaub mov kom tsawg rau cov poj niam thiab txiv neej

Tus nqi niaj hnub
Cov poj niam	Tus txiv neej
Cov calories	1200 kcal	1500 kcal
Cov ntxhw	120 g	150 g
Lub cev rog	46,7 g	58.3 g
Carbohydrates	75 g	93,8 g

Cov lus: Cov Khoom Pub

Kev ntsuas tus kheej rau 100 g ntawm cov khoom
Cov calories, kcal	Cov muaj protein, g	Cov rog, g	Cov roj nplej, g
Nqaij qaib mis	116	19,6	4,1	0,3
Qaib keej	194	21,6	12	0
Cov nqaij npuas	224	34,72	8,37	0
Veal	89	20,4	0,9	0
Nplooj nqaij npuas	172	30,46	4,62	0
Cov muaj rog ntses tsawg (hake)	86	16,6	2,2	0
cw	87	18,3	1,2	0,8
Nqaij	77	11,5	2	3,3
Nceb (champignons)	27	4,3	1	0,1
Tsev cheese 5%	145	21	5	3
Rog tsis pub kefir	40	3	1	4
Nqaij cheese tsawg (cheddar, colby)	173	24,35	7	1,91
Qaib qe	157	12,7	11,5	0,7
Cov nplej xim av	112	2,32	0,83	23,51
Pob Tsuas Yaj	92	3,38	0,62	19,94
Oat bran	40	3,21	0,86	11,44
Pob Tsuas	28	1,8	0,2	4,7
Dib lauj	14	0,8	0,1	2,5
Tswb kua txob	26	1,3	0,1	4,9
Cov txiv apples	52	0,26	0,17	13,81
Txiv kab ntxwv	43	0,9	0,2	8,1
Cov txiv kab ntxwv qaub	35	0,7	0,2	6,5
Ntsuab tshuaj yej	1	0	0	0,3

Los ntawm lub rooj nws pom tau tias tus xa khoom tseem ceeb ntawm protein yog nqaij cov nqaij, ntses thiab qe. Cereals, zaub thiab txiv hmab txiv ntoo muab lub cev nrog qhov tsim nyog qeeb carbohydrates.

Cov lus: qauv 7-hnub tsawg-carb cov zaub mov noj cov zaub mov

Hnub	Noj tshais	2 Noj tshais	noj su	Muaj cov tshuaj yej siab	Noj hmo
1 hnub	Tsev cheese casserole - 150 g, txiv lws suav lossis dib - 1 pc., Tshuaj yej tsis qab zib - 200 ml	Kefir - 100 ml	Stewed ntses - 150 g, coleslaw - 150 g, qhob cij - 1 pc.	Cov txiv kab ntxwv qaub - 1 pc.	Brown nplej porridge nrog zaub - 200 g
2 hnub	Ob-qe omelet, boiled nqaij qaib - 150 g	Tsawg rog Lub Tsev cheese - 100 g	Mushroom kua zaub nrog ntxiv ntawm cov zaub mov muaj roj qaub qab zib - 200 g, qhob cij, ncuav tsis qab zib - 200 ml	Kefir nrog tws dib thiab tshuaj ntsuab - 200 ml	Nqaij nyuj - 150 g, dib thiab lws suav nyias - 150 g
3 hnub	Steamed zaub nrog grated cheese - 150 g	Mis nyuj - 100 ml	Nqaij qaib npaj zaub kua zaub - 200 g	Kua - 1 pc.	Boiled mis - 200 g, stewed cabbage - 100 g
4 hnub	Oatmeal nrog kua - 150 g	Cov txiv kab ntxwv qaub - 1 pc.	Veal lossis nqaij qaib stew nrog zaub - 200 g	Rog-free tsev tsev cheese - 150 g	Buckwheat porridge - 150 g, zaub xam lav beetroot - 100 g
5 hnub	Ci - 50 g, hau qe - 2 pcs., Tshuaj yej tsis qab zib - 200 ml	Kua - 1 pc.	Pea kua zaub ntawm nqaij qaib broth - 150 g, zaub xam lav - 100 g, nqaij nyuj cutlet - 50 g	Kefir - 100 ml	Cov nplej hau daj - 150 g, qwj nplais - 100 g
6 hnub	Ci - 50 g, hau qe - 1 pc., Tshuaj yej tsis qab zib - 200 ml	Yogurt Ntuj - 100 ml	Ci nqaij - 150 g, zaub xas lav - 150 g	Kiwi - 1 pc.	Stewed zaub - 200 g
7 hnub	Buckwheat mis nyuj porridge - 150 g	Tsawg rog Lub Tsev cheese - 100 g	Ci ntses nrog zaub - 200 g	Kefir - 100 ml	Ci mis - 150 g.

Nrog lub sijhawm ntev dua ntawm cov zaub mov muaj cov zaub mov carb tsawg (piv txwv, 30 hnub) txhua txhua 5-6 hnub, qhov ntau ntawm cov khoom noj carbohydrates tuaj yeem nce mus rau qib ib txwm. Qhov no yuav tiv thaiv cov qeeb hauv metabolism, uas yog tus yam ntxwv ntawm txhua yam zaub mov noj.

Multicooked nqaij qaib Fillet

fillet - 250 g,
dej - 150 g
ntsev, kua txob hauv av - kom saj,
Bay nplooj ntoos - 1 pc.

Nqaij qaib fillet yuav tsum tau ntxuav, ntsev, kua txob thiab nteg rau hauv qab ntawm crock-lauj kaub. Ncuav rau hauv dej thiab ntxiv Bay nplooj ntoos. Teem lub hom "Extinguishing" mus rau 1.5 teev.

100 g ntawm tais muaj:

calories - 103 kcal,
protein - 12,5 g
rog - 5 g
carbohydrates - 0 g.

Braised mis - zaub mov kom zoo thiab qab

Cub nrog feta cheese

nqaij menyuam nyuj - 400 g,
feta cheese - 100 g,
mis nyuj - 100 ml
zaub roj - 1 tbsp. l.,.
ntsev, kua txob, cov txuj lom - mus saj.

Veal yuav tsum tau ntxuav hauv dej txias, txiav rau hauv daim thiab yeej tawm. Daim ntawv ci yuav tsum muaj roj nrog roj, muab cov nqaij tso rau hauv nws thiab hliv mis. Qhov npaj ua noj yuav tsum tau muab tso rau hauv qhov cub kom preheated rau 180 ° C thiab sab laug rau 1 teev. Tom qab qhov no, cov nqaij yuav tsum tau ntsev, kua txob, ntxiv cov txuj lom. Txiav lub feta cheese rau hauv nyias slices thiab kis rau saum, muab rov qab rau hauv qhov cub thiab ci rau lwm 30 feeb.

100 g ntawm cov zaub mov tiav muaj:

calories - 129,
protein - 15.5 g
rog - 6.4 g
carbohydrates - 0.7 g.

Kev tu qaib yuav rov hais rau ntau tus

Oat bran kua zaub

qaib cov txwv - 150 g
dej - 1 l
dos - 1 pc.,
qe - 1 pc.,
oat bran - 1.5 tbsp. l.,.
tws dill - 1 tbsp. l.,.
ntsuab dos - 2 sub,
ntsev, kua txob - mus saj.

Txiav cov qaib cov txwv rau hauv cov hlais thiab hau li 20 feeb. Ntxiv dill, ntsuab dos thiab ib lub qe nyoos rau cov kua txiv thiab ua noj rau 5 feeb. Tom qab ntawd ncuav bran.

100 g ntawm cov kua zaub noj muaj:

calories - 38 kcal,
cov nqaijrog - 4.3 g,
rog - 2 g
carbohydrates - 0.1 g.

Kua zaub nrog ceg ua rau koj tuaj yeem maj mam ntxuav txoj hnyuv

Nyias nrog Peking Cabbage thiab Txiv Hmab Txiv Ntoo

nruab nrab cabbage - ½ pcs.,
kua - 1 pc.,
txiv kab ntxwv los yog txiv kab ntxwv qaub - 1 pc.,
ntsuab dos - 2 sub,
txiv qaub kua txiv - 1 tbsp. l.,.
ntsev kom saj.

Tev lub txiv kab ntxwv lossis txiv kab ntxwv qaub (txiav cov txhaws los ntawm piers ntawm txiv kab ntxwv, vim tias lawv iab). Tsuav tag nrho cov txiv hmab txiv ntoo thiab ua ke nrog shredded cabbage. Ntxiv cov tws ntsuab ntsuab, ntsev thiab kua txiv qaub rau zaub xam lav. Sib tov txhua yam kom huv si.

100 g ntawm zaub xam lav muaj:

calories - 33 kcal,
cov nqaijrog - 2.7 g
rog - 0 g
carbohydrates - 6.6 g.

Peking cabbage, txiv apples thiab citrus zaub xam lav muaj ntsim tsw

Txoj kev tawm ntawm kev noj haus

Yog li tias qhov hnyav tsis rov qab los tom qab ib lub hlis lossis lub hlis marathon ntawm kev noj zaub mov kom tsawg, qee txoj cai yuav tsum pom:

tus naj npawb ntawm cov calories noj yuav tsum tau nce ntxiv maj mam mus rau hauv cov kev coj ua txhua hnub, ntxiv 50 kcal txhua lub lis piam,
tsis txhob tshaj qhov pom zoo cov kev txwv ntawm carbohydrates noj ib hnub (3-5 g ib 1 kg ntawm lub cev hnyav),
nws raug nquahu kom koj ua qis-carb ib hnub ib zaug ib lub lim tiam thiab siv cov ntawv qhia zaub mov los ntawm kev noj zaub mov kom zoo,
Tsis txhob hnov qab txog kev haus dej haus cawv - 2 litres ib hnub ntawm cov dej ntshiab,
nws zoo dua rau ua noj, ua noj hauv qhov cub thiab qhov cub,
tsis txhob noj tom qab 2-3 teev ua ntej yuav mus pw,
Nws raug nquahu kom tawm dag zog.

Cov teeb meem ntawm cov tsiaj uas muaj cov zaub mov qis

Qhov uas tsis muaj cov carbohydrates thiab cov protein ntau ntxiv kom tsawg tuaj yeem ua rau qee qhov cuam tshuam tsis zoo.

Ua rau lub siab thiab lub raum. Cov kabmob no tshem tawm cov co toxins ntawm lub cev, suav nrog cov uas tau tsim thaum rhuav tshem protein. Yog li, cov khoom noj muaj protein ntau noj, cov tshuaj lom ntau dua los ua ke, thiab lub nra rau lub siab thiab lub raum nce ntau zaus, uas tuaj yeem ua rau cov txheej txheem ua mob.
Txoj kev pheej hmoo ntawm kev tsim mob atherosclerosis, mob plawv thiab lwm yam kab mob ntawm cov hlab plawv. Ua rau kom qhov nce hauv qib no "cov" cov cholesterol nyob rau hauv cov ntshav nrog kev noj zaub mov muaj protein ntau.
Kev tshwm sim ntawm cem quav thiab, raws li kev rau txim, hemorrhoids.
Muaj mob taub hau, tsis tshua muaj kev xav, ua tsis taus txiv thiab poob siab. Cov tsos mob no tiv thaiv keeb kwm ntawm cov tshaib plab txog kev nqhis dej.
Deterioration ntawm daim tawv nqaij. Cov tawv nqaij qhuav tshwm vim yog cov roj tsis txaus.

Cov dab neeg nplua mias: txheeb xyuas nrog duab

Cov txiaj ntsig zoo: koj tuaj yeem poob rog (qhuav), thiab tsis tsuas yog poob phaus, tab sis tsuas yog nrog kev qhia kom muaj zog. Qhov tsis zoo: qhov tsawg dua carbohydrates koj haus, koj ntau "npub". Lub hlwb ua haujlwm ntau zuj zus. Kuv cov npoj yaig txiav txim siab los npaj qhov kev hloov pauv rau 3 lub hlis hauv daim ntawv ntawm kev sib tw. Leej twg muaj lub ntog txias ntawv yuav yeej. Qhov tshwm sim rau 2 lub hlis tuaj yeem pom hauv daim duab (tseem muaj ib hlis hauv Tshuag). Pib noj zaub mov noj nrog 150 g ntawm carbohydrates ib hnub. Tam sim no nws tau yuav luag mus txog 50g. Txhua 10 hnub muaj "dag" rau kev nthuav tawm cov metabolism, nyob rau hnub no Kuv feem ntau noj txhua yam nyob rau hauv txhua txoj kev, tsis muaj kev txwv kuv tus kheej (khoom noj ceev, khoom qab zib, cov khib nyiab gastronomic, thiab lwm yam). Thaum pib ntawm kev noj haus, qhov hnyav yog 80 kg, tam sim no 75 kg.

Rau 2 hlis, tus neeg siv tau tuaj yeem hloov kho daim duab ntawm kev noj cov zaub mov uas tsis muaj carb ntau

http://otzovik.com/review_4011063.html

Kuv tau dhau los ntawm kev noj haus no raws li txhua txoj cai. Tau kawg, txhua tus neeg mus hauv nws tus kheej txoj kev, yog li kuv yuav sau kuv tus kheej nuances. Kuv sib xyaw ua ke kev noj haus nrog kev ua kis las - 3 zaug hauv ib lub lis piam kev xyaum ua kom muaj zog + cardio. Kuv ntseeg tias yog tsis muaj kev ntaus kis las, lub cev yuav nyob twj ywm, tsis muaj suab. Ntawm no noj tsis raug mob yuav ua tau! Carbohydrates yog noj tag kis sawv ntxov. Cov txiv ntoo uas tsis xav tau, koj tuaj yeem muaj qee yam xws li cov txiv av ntsuab lossis txiv kab ntxwv qaub 1 zaug hauv ib hnub! Cov ntsiab lus calorie yog tswj los ntawm kev nce cov protein ntau hauv cov zaub mov noj. Thaum kawg ntawm kev noj zaub mov rau 2 lub lis piam, nws kuj tsis suav cov khoom noj siv mis. Kuv cov khoom tseem ceeb yog tsev me cheese, qe ua qe, nqaij nyug nqaij nyuj, nqaij qaib mis, ntses, mov, oatmeal, buckwheat. Hauv qhov tsis muaj ntau, koj tuaj yeem zaub ntsuab zaub (zaub cob pob, zaub qhwv, zaub xam lav), Kuv tau noj nyob hauv lawv cov hav dej. Hauv daim duab - qhov tshwm sim ntawm thawj 2 lub lis piam. Ntawm cov zaub mov no, nrog rau kev muaj peev xwm ua kom zoo, rog thiab dej mus, lub cev tau txais kev pab nyiaj (muab rau kom muaj cov leeg nyob hauv qab rog). Kuv cov kev noj haus tag nrho tau 2 lub hlis. Kuv tawm ntawm nws mus tau zoo, kho lub sijhawm rau kuv so haujlwm tom hiav txwv - ya mus nrog ib daim duab zoo nkauj.

Qhov tshwm sim ntawm kev poob phaus tom qab 2 lub lis piam ntawm kev noj haus tsawg carb

http://irecommend.ru/content/nyuansyprotivopokazaniyafoto-rezultata

Nyob zoo hnub. Kuv tau xav ntev los sau txog kev noj haus kom tsawg carb. Tam sim no kuv tab tom ntsuam xyuas nws ntawm kuv tus kheej. Nws feem ntau pom zoo rau cov neeg rog dhau los, cov neeg ncaws pob uas "qhuav" ua ntej sib tw. Ntawm cov zaub mov zoo li no, kuv xis xis. Nws tsis muaj qhov nkees nkees, uas, qhov xwm txheej yog qhov kev mob tshwm sim ntawm cov zaub mov muaj cov zaub mov noj rau qhov siab. Noj tej qhov me me thiab ntau zaus. Kuv poob 3 phaus hauv ib hlis.

1 lub hlis poob phaus tshwm sim

http://otzovik.com/review_3645885.html

Kev noj zaub mov kom tsawg-muaj cov muaj cov zaub mov txawv thiab tsis muaj kev tshaib plab. Qhov qauv ntawm kev poob ceeb thawj no ua kom yuag thiab ua kom tiav rau lub sijhawm ntev ntev uas muaj txhua qhov kev pom zoo yuav ua raws thaum noj haus thiab tom qab. Txawm li cas los xij, cov txheej txheem muaj nws cov kev txwv thiab qhov tshwm sim. Yog li no, koj yuav tsum tau txais thawj cov tswv yim.

Cov ntsiab lus ntawm kev noj zaub mov kom tsawg-carb

Kev noj zaub mov kom tsis muaj carb zoo yuav tsis yog kev noj haus, tab sis kev noj zaub mov zoo rau lub cev ua raws cov khoom noj uas muaj protein ntau, thiab muaj xyaum tsis muaj carbohydrates hauv cov txheej txheem kom yuag no. Vim lub fact tias kev ua kom tsawg ntawm carbohydrates yog txwv tsis pub tsawg hauv cov zaub mov noj, lub cev ua tau nws tus kheej cov rog rog kom tau lub zog uas nws xav tau.

Lub hom phiaj tseem ceeb ntawm cov zaub mov tsis zoo carb tsis yog kom tshaib plab koj, tab sis kom txo qis ntawm cov carbohydrates hauv koj cov zaub mov noj, hloov lawv tsuas yog nrog cov zaub mov muaj protein ntau dua li cov zaub mov zoo thiab yog zaub mov zoo. Noj tsawg kawg ntawm carbohydrates yuav muab lub cev nrog txhua yam muaj txiaj ntsig zoo.

Koj tsis tas yuav muab cov khoom noj tseg, thiab noj ib qho txiaj ntsig rau ib hnub ntawd. Yog vim li cas qhov kev noj zaub mov kom tsis tshua muaj carb tau txais kev pom zoo los ntawm txhua tus kws kho mob thiab suav hais tias yog qhov tsis muaj kev phom sij thiab zoo. Kev noj zaub mov kom tsis muaj cov carb qis yog pom zoo rau cov ntshav qab zib, vim tias cov ntshav qab zib hauv cov neeg mob yog qhov ntau, thiab kev noj haus ntau dhau ntawm carbohydrates tuaj yeem ua rau qhov teeb meem no tsis txaus ntseeg.

Daim ntawv teev cov khoom lag luam:

cov nqaij, (nqaij npuas thiab nqaij yaj hauv kev sim),
tawm tsam,
nceb
khoom noj siv mis
qe
zaub, tshwj tsis yog taum, taum, pob kws, taum pauv, lentils, qos yaj ywm, avocados, txiv ntseej thiab txiv ntseej.
ceev thiab noob
ntawm cereals pub mov xim av, buckwheat, bran (txog 150 g ib hnub),
ib qho txiv ntoo hauv qhov ntau npaum li cas ntawm 1-2 pcs. ib hnub, tshwj tsis yog txiv tsawb thiab txiv hmab.

Cov txiaj ntsig thiab kev tshuaj xyuas tom qab kev noj zaub mov tsawg-carb

Raws li kev soj ntsuam los soj ntsuam cov txiaj ntsig ntawm cov zaub mov uas tsis muaj carb, tsis muaj carb, cov rog thiab rog tsawg, nws tau pom tias tom qab 3 lub hlis, cov tib neeg muaj zaub mov tsis zoo nrog cov zaub mov tsis tshua zoo noj tau poob ntau ntau dua qhov hnyav dua li cov neeg tsis suav nrog cov rog ntawm cov zaub mov. Ntxiv mus, raws li cov koom tawm tswv yim, thawj pab pawg xav tias muaj kev noo ntau dua tom qab noj mov, txij li thaum kev sib tsoo ntawm cov rog thiab cov nqaijrog qeeb qeeb dua li cov carbohydrates. Rau 3 lub hlis ntawm kev noj haus, txhua tus neeg koom nrog poob tsawg kawg 10 kilo.

Cov Tshuaj Tiv Thaiv:

Dua li ntawm qhov tseeb tias cov zaub mov qis-carb yog suav tias yog kev ncaj ncees, nws muaj contraindications. Nws tsis pom zoo:

cev xeeb tub thiab lactating cov poj niam
menyuam yaus thiab tub ntxhais hluas.

Nyob rau lub sijhawm no, tus poj niam thiab menyuam lub cev xav tau kev noj zaub mov kom tiav nrog kev muaj txaus ntawm cov carbohydrates, cov rog, cov protein thiab lwm yam ntxiv. Lwm qhov, noj cov zaub mov uas tsis muaj carb yuav yog qhov zoo rau cov neeg yuag cov neeg uas tsis xav suav cov calories thiab tsis npaj txhij rau kev noj zaub mov kom nruj.