Sau cov npe khoom noj kom pab koj poob phaus > Noj qab zib rau cov ntshav qab zib

Txhawm rau hais zoo rau cov phaus ntxiv tau yooj yim dua, nws tsim nyog teev koj tus kheej nrog qee qhov zais ntawm xwm. Muaj cov khoom lag luam uas pab koj poob phaus, qee yam zaub mov tuaj yeem hlawv thiab rhuav tshem rog. Koj tsis tas yuav tsum yoo tshaib lossis txwv koj cov zaub mov kom zoo kom yuag tau txais 2-3 kg. Noj zaub, txiv hmab txiv ntoo, nqaij, mis nyuj, lwm yam zaub mov qab uas yuav pab koj ua tiav cov ntawv zoo yam tsis muaj kev kub ntxhov.

Zawv zawg cov zaub mov

Cov tshuaj ua kom yuag, ua kom yuag, ua rau muaj kev sib tw hnyav - qhov no tsis yog tib txoj kev tshem tawm cov phaus ntxiv. Xwm nws tus kheej yuav saib xyuas kev zoo nkauj ntawm koj lub cev, muab cov khoom uas pab koj poob phaus. Ib txhia ntawm lawv txo qhov qab los noj mov, lwm tus yog cov roj ua kom rog, thiab lwm tus ua rau cov roj metabolism sai. Cov zaub mov dab tsi pab kom poob phaus?

Cov Khoom Noj Muaj Plawv Muaj Plawv

Kev noj zaub mov zoo ib txwm ua rau kev sib koom tes nrog kev tshaib plab, tej qhov chaw me me ntawm cov tais diav uas tsis haum noj. Nws yog qhov nyuaj rau noj nplooj zaub ntawm cov zaub xam lav thiab tsis npau suav ntawm ib qho loj, nqaij nyuaj. Koj tuaj yeem kov yeej qhov kev xav ntawm kev tshaib kev nqhis, tab sis tib lub sijhawm, koj tsis tuaj yeem tsim txom cov calories yog tias koj muaj cov zaub mov muaj txiaj ntsig zoo thiab lub cev tsawg uas pab kom koj poob phaus. Cov no suav nrog:

ntses dawb
qaib cov txwv lossis nqaij qaib mis,
cov rog hauv tsev cheese tsis tshua muaj rog
qe
taum paj
nqaij nruab deg
khoom noj siv mis.

Cov Khoom Roj Rog Hlawv

Hauv kev ua noj haus ntawm lub cev, muaj lub tswvyim ntawm "calories tsis zoo." Cov ntsiab lus tseem ceeb, vim tias txhua yam khoom muaj nqi ntau dua lossis tsawg zog. Cov khoom lag luam nrog cov calories tsis zoo muaj ib qho tshwj xeeb: txhawm rau kom zom lawv, lub cev yuav xav siv cov calories ntau dua li nws tau los ntawm lawv. Xws li cov khoom noj suav nrog cov zaub (txiv lws suav, beets, zaub qhwv), txiv hmab txiv ntoo, tshuaj ntsuab, cov txiv pos. Yog tias tus poj niam siv cov khoom noj los ntawm cov npe teev tseg hauv nws cov khoom noj, tsis suav nrog cov khoom qab zib uas tsis zoo thiab yob los ntawm cov ntawv qhia noj txhua hnub, nws yuav tuaj yeem yuag poob.

Qee cov dej qab zib kuj muaj cov calories tsis zoo thiab pab hais qhov ua rau lub cev rog dhau. Ntawm cov khoom noj muaj roj ua rog uas nyob hauv txoj haujlwm ua hauv cov npe ntawm cov zaub mov thiab dej haus uas pab koj kom yuag poob yog cov hauv qab no:

fiber ntau zaub
nceb
txiv roj roj, tau cov txiv ntseej,
ntsuab tshuaj yej
txuj lom
txiv qaub
txiv pos nphuab
raisins.

Sab saum toj Slimming khoom

Koj tuaj yeem ua kom koj qhov hnyav tsis tuaj yeem tswj tau thiab txawm tias tshem tawm cov rog lub cev ntau dua yog tias koj ua qhov tshwj xeeb ntawm koj lub rooj noj mov heev. Cov kws tshawb fawb hais tias cov khoom lag luam rau qhov hnyav poob, qhia hauv qab no, ua kom lub cev tsis nyhav:

Cov txiv kab ntxwv qaub Noj cov citrus no ua ntej noj mov yuav txo qis cov roj insulin, uas muaj cov txiaj ntsig zoo ntawm kev rog rog.
Ntsuab tshuaj yej. Cov kws tshaj lij qhia kom haus 4 khob haus dej hauv ib hnub kom tshem tawm cov co toxins thiab txhim kho cov metabolism. Ib qho ntxiv ntxiv ntawm tshuaj yej yog qhov ua kom qab los noj mov.
Oatmeal. Cov porridge no yog qhov chaw ntawm kev noj haus fiber ntau nrog cov ntsiab lus tsawg calories. Cov zaub mov yuav saturate, ntxuav cov hnyuv, thaum tsis ntxiv ib qho ntawm cov gram.
Cinnamon Cov tshuaj tsw qab ua haujlwm pab kom muaj suab thaj ua lub zog, thiab tsis tso rau ntawm lub plab, ob tog.
Mustard, liab kua txob. Cov txuj ci kub yog cov zaub mov zoo tshaj plaws los pab koj poob phaus. Lawv pab cuam sai ntawm cov metabolism, pab txhawb kev hlawv cov roj.

Yuav kom ceev cov metabolism hauv, cov kws qhia zaub mov xav kom ntxiv zaub rau koj kev noj zaub mov. Qhov tshwj tsis yog hmoov txhuv nplej siab, piv txwv, qos yaj ywm. Cov zaub ua zaub tuaj yeem tuaj yeem hliv, ci, stewed.Muaj ntau cov kua zaub, zaub nyoos, zaub txiav zaub yuav tsis ua rau koj tshaib plab thiab ua kom lub cev ua haujlwm sai dua. Cov zaub ntsuab tsis yog txoj hauv kev zoo los pab lub cev kom yuag, tab sis kuj ua rau nws muaj cov vitamins, minerals, fiber ntau thiab lwm yam zoo. Qhov txiaj ntsig siab tshaj plaws yuav raug coj los ntawm cov neeg nyob hauv qab ntawm vaj txaj:

lub dib
txiv lws suav
ntsuab taum
carrots
qij
legumes - taum, lentils, taum pauv,
leek
zucchini
kua txob
taub dag
zaub cob pob zaub qhwv.

Qee hom txiv hmab txiv ntoo kuj ua rau poob phaus. Tus thawj coj ntawm cov pab cuam rau koj kev sib haum xeeb yog pears thiab txiv apples. Txhua cov txiv ntoo muaj ntau yam muaj txiaj ntsig, suav nrog pectin. Cov khoom noj zaub mov muaj roj tsawg ua rau lub plab thiab ua rau lub siab tsis tuaj yeem ua kom muaj lub siab, tsis tas ncua ntawm lub sab thiab lub plab. Lwm tus neeg sawv cev zoo ntawm tsob ntoo ntiaj teb uas pab kom poob phaus yog ntoo thuv txiv. Nws lub peev xwm los ua kom nrawm cov roj ntsha ua rau kom qhov hnyav sai sai. Cov npe txiv hmab txiv ntoo muaj txiaj ntsig zoo rau daim duab suav nrog cov hauv qab no:

Lub cev ntev ua kom tau txais txiaj ntsig yog muab los ntawm cov tshuaj ua kua uas muaj coob ntawm cov carbohydrates. Buckwheat muaj ob peb calories thiab carbohydrates ntau, nws pab kom muaj kev sib haum xeeb thiab tsis pub koj tshaib plab. Oatmeal yog tsis muaj cov khoom lag luam tsawg dua rau cov kev poob phaus, txawm tias nws tsis muaj ntau cov carbohydrates. Qhov porridge no muaj fiber ntau, ua kom nrawm ntawm kev tu lub cev ntawm co toxins hauv cov hnyuv. Tsawg tsawg ntawm calories hauv oatmeal thiab tshem tawm cov khoom phom sij muaj txiaj ntsig tsis muaj txiaj ntsig hauv kev poob phaus. Millet yog ib qho khoom lag luam pom zoo rau cov khoom noj zoo. Ua raws li qhov tau hais dhau los, peb hom khaub noom muaj peev xwm haum rau tus neeg nrhiav kom poob phaus:

Nqaij yuav pab kom tsis txhob nce phaus ntxiv, kom yuag thiab tib lub sijhawm kom saturate lub cev nrog cov protein zoo. Tsis muaj qhov chaw rau cov rog rog ntawm cov nqaij npuas thiab nqaij yaj hauv cov khoom noj. Koj yuav tsum xaiv cov nqaij uas yuav ua kom yooj yim thiab yuav tsis muaj cov rog nyob hauv koj lub cev. Nws yog qhov zoo tshaj rau kev noj haus kom ua noj cov tais diav nqaij nqaij. Cov lus pom zoo ntawm cov kws tshwj xeeb raug txo qis rau cov khoom lag luam hauv qab no:

nqaij qaib (zoo li nqaij qaib mis),
qaib keej
cov uas tsis muaj rog veal.

Cov khoom noj dab tsi pab kom poob phaus yog tias koj saib rau lawv ntawm cov txuj lom thiab txuj lom? Muaj ntau cov lus teb rau lo lus nug no. Cov tshuaj tsw qab, cov noob thiab cov hauv paus hniav yuav dhau los ua koj cov neeg pab yam tsis tseem ceeb hauv kev ua raws li cov duab zoo. Ntxiv rau lawv rau cov txiv hmab txiv ntoo, zaub nyoos, nqaij, ntses thiab lwm yam khoom, txaus siab rau qhov tsis hnov tsw zoo, saj thiab tib lub sijhawm poob ceeb thawj. Cov txuj lom nram qab no yuav pab koj tiv nrog cov rog rog:

cinnamon
nutmeg
vanilla
dub allspice,
Bay nplooj ntoos
cooj
qhiav hauv paus
celery paus
cilantro
sage.

Kiv cua ntawm cov khoom noj mis nyuj yuav tsis muaj yam tsis muaj qab txawm tias thaum noj mov. Tsawg tsawg ntawm cov calories thiab pab nyob rau hauv kev tsim cov microflora noj qab nyob zoo hauv cov hnyuv yuav muab tau zoo heev nrog rau kev noj haus. Cov zaub mov dab tsi yuav pab koj poob phaus thaum txiav txim siab cov khoom noj mis nyuj? Qhov tseem ceeb yog cov ntsiab lus rog ntawm cov khoom tsis siab, nws yog qhov zoo dua los xaiv cov kev xaiv muaj roj tsawg. Cov khoom noj siv mis ua kom tsim nyog rau kev noj zaub mov zoo yog:

Cov Khoom Noj Muaj Rog Rog Rau Cov Poj Niam

Txhua qhov quav ntau dhau ntawm tus poj niam lub cev yog qhov ua rau poob siab. Yuav kom tiv nrog cov phaus ntxiv, nws tsis tas yuav ua kom yoo tshaib thiab tsis pub koj tus kheej ntawm kev lom zem ntawm cov zaub mov qab. Muaj ntau cov khoom lag luam uas tsis tsuas yog tsis yog txoj kev khuam siab rau lub cev zoo meej, tab sis kuj pab kom poob phaus. Txhawm rau kom poob ceeb thawj, koj yuav tsum paub tias yam khoom noj twg ua rau poob phaus. Qhov tsim nyog rau cov poj niam yog cov tshuaj yej ntsuab, cov txiv hmab txiv ntoo, cov khoom noj muaj mis nyuj tsis muaj roj. Ib qho txiaj ntsig loj rau daim duab yuav nqa ib feem ntawm oatmeal, noj rau pluas tshais. Cov muaj txiaj ntsig zoo, qhiav, txiv kab ntxwv qaub, nqaij qaib mis.

Cov Txiv Neej Luj Khoom

Tswj kev hnyav dua nyob hauv tsev yooj yim dua rau tus txiv neej dua li poj niam. Lawv cov leeg nqaij loj dua thiab lawv qhov kev tawm dag zog yog qhov ntau dua, yog li me ntsis hloov cov khoom noj kom ua tiav qhov txiaj ntsig xav tau.Cov kws qhia zaub mov xav kom siv cov tais diav tsis sib xyaw ua zaub mov rau hauv cov ntawv qhia zaub mov. Cov khoom noj uas pab koj yuag yuag muaj xws li:

nceb, ntses, nqaij, zaub kua zaub,
porridge
nqaij ntshiv, ntses,
khoom noj siv mis,
bran los sis tseem muaj mov ci,
txiv hmab txiv ntoo thiab zaub.

Cov txiv neej yuav tsum tsis txhob hnov qab txog yam khoom noj twg ua rau muaj roj thiab ua ntxiv rau lawv cov zaub mov noj. Cia muaj ob lossis peb roj hlawv cov khoom noj hauv cov zaub mov txhua hnub. Them nyiaj rau cov nceb. Tsuas yog 22 kcal rau 100 g saturate rau lub sijhawm ntev thiab tsis txhob muab lub siab tsis zoo noj. Lub siab xav noj yuav tshwm sim sai sai tom qab noj zaub cob pob, taum, oatmeal. Cov khoom lag luam no raug lees paub tias yog ib qhov zoo tshaj plaws hauv kev poob phaus.

Ib txwm tig rau ntawm cov protein

Yog tias koj xav tig koj lub cev mus rau hauv lub qhov cub hlawv roj, noj zaub mov muaj protein ntau dua. Nws yog lub tsev thaiv rau cov leeg uas txhawb nqa cov metabolism hauv kev noj qab haus huv. Tag nrho cov zaub mov muaj protein ntau xws li Maggie lossis Ducane ua raws cov khoom lag luam no.

Koj lub hom phiaj yog noj 0.5 txog 1 gram ntawm cov protein rau txhua phaus ntawm qhov hnyav. Txhawb cov kev noj haus nrog cov nqaij ntshiv, nqaij qaib, ntses thiab qe kom yuag sai.

Ntawd yog, yog tias koj hnyav 68 phaus, koj xav tau 70-136 grams ntawm cov protein ib hnub. Los ntawm txoj kev, cov kev tshawb fawb tsis ntev los no tau pom tias cov protein muaj peev xwm txo cov calories kom tsawg li 35%!

Nqaij qaib nqaij - Cov qauv qoj nyiam cov khoom no. Qhov tseeb yog tias nyob rau hauv lub mis yuav luag tsis muaj rog thiab muaj protein ntau. Tab sis koj yuav tsum noj cov nqaij tsis muaj tawv nqaij.

Lub qe - Cov khoom no yog cov khoom siv ntawm cov protein thiab lub zog. Nws yuav pab kom tsis txhob muaj kev txhawj xeeb thiab ua kom yooj yim cov txheej txheem ntawm kev sib xyaw cov hnyav. Yuav tsum khaws cov qe hau cia rau hauv tub yees. Rau kev pauv, ua kom sai omelettes hauv microwave - tsis tas yuav tsum ntxuav lub lauj kaub thiab siv roj tsawg.

Hiav txwv ntses Nws yog protein ntau. Cov ntau yam muaj txiaj ntsig zoo tshaj plaws yog chum, halibut, trout, herring, salmon liab thiab tuna. Nqaij ntses tseem ceeb heev, tshwj xeeb tshaj yog squid. Kom paub meej, saib kab lus "Dab tsi ntawm cov ntses koj tuaj yeem noj nrog qhov poob phaus."

Thaum xub thawj siab ib muag, ntau hom ntses zoo li muaj roj dhau. Yog lawm, lawv muaj ntau ntawm omega-3s, tab sis nws ua rog tsis txaus ntseeg.

Tsis ntev tas los no, Australian cov kws tshawb fawb tau ua ib txoj kev tshawb fawb txog qhov muaj feem ntawm omega-3 hauv lub cev. Rau ib hlis, ib pab pawg ntawm cov neeg tsuas yog zaum ntawm cov neeg noj zaub mov tsis zoo rau lub cev. Thiab qhov thib ob pab pawg ntawm cov neeg kawm tib txhij coj 6 g ntawm roj ntses hauv tsiav tshuaj. Cov txiaj ntsig tau zoo kawg: hauv pab pawg thib ob, qhov hnyav poob yog 7,2% ntau dua li hauv thawj!

Cov kws tshawb fawb tau piav qhia txog qhov xwm txheej no los ntawm qhov tseeb tias omega-3 stimulates lipolysis - cov txheej txheem ntawm kev hlawv cov roj. Ib txwm, cov rog ntau dua yog hlawv, txoj kev poob ceeb thawj muaj txiaj ntsig dua.

Pab pawg no cov khoom lag luam cog nrog cov cog ntoo. Lub cev siv ntau lub zog rau lawv kev ua haujlwm, uas ua rau lub cev poob qis. Tsis tas li ntawd, cov khoom siv zaub mov qhuav muaj cov carbohydrates qeeb.

Ua tsaug rau qhov zoo li tau teev ntawm "cov khoom xyaw", lawv muab qhov zoo nkaus li lub sijhawm ntev. Tsis tas li ntawd, cereals saturate lub cev nrog tag nrho cov khoom muaj txiaj ntsig. Ntxiv rau cov vitamins, lawv muaj nplua nuj hauv zinc, selenium, phosphorus, magnesium thiab lwm yam ntsiab lus.

Kuv yuav teev cov nplais mis uas ua kom cov metabolism hauv hnyav:

thoob ham
pearl barley
oats (tshwj tsis yog muaj pob zeb ntsuab),
barley
rye
txhuv (nws zoo dua rau noj dub, xim av lossis liab).

Tus nqi niaj hnub ntawm carbohydrates, los ntawm cov uas lawv poob phaus, raug txiav txim siab ntawm tus kheej hauv txhua kis. Nws tau suav raws li hauv qab no: 2-3 g ib 1 kg ntawm qhov hnyav.

Txawm hais tias cov neeg noj zaub mov protein yuav tsum tsis txhob cais tawm cov khoom noj ua ke mus los ntawm cov khoom noj. Ib qho kev ua tsis tiav ntawm cov khoom noj carbohydrate yuav ua rau lub zog oxidation ntawm cov rog thiab cov protein. Lawm, qhov no yuav tsis pab txhawb kom yuag. Nco ntsoov tias tsuas yog cov carbohydrates tsis pom zoo kom noj thaum yav tsaus ntuj. Zoo dua noj porridge thaum sawv ntxov. Nyeem ntxiv hauv kab lus "Dab tsi porridge yog qhov zoo dua rau poob phaus."

COV ARTICLES RAU LUB XEEM:

Cov zaub mov muaj txiaj ntsig tau tsim los kom poob phaus ntxiv. Lawv yog lub hauv paus tseem ceeb ntawm cov vitamins thiab minerals uas kev tswj kev ua haujlwm ntawm metabolic thiab txhawb cov thyroid caj pas.

Feem ntau ntawm cov zaub muaj fiber ntau. Txhawm rau zom cov zaub mov zoo li no, lub cev yuav siv nyiaj ntau ntawm lub zog. Tau, thiab lub sijhawm rau tus txheej txheem no yuav siv ntau. Yog li ntawd, nyob rau lub sijhawm no nws yuav tsis xav noj mov ntev.

Thiab tseem, zaub feem ntau yog cov zaub mov tsis muaj calorie, thiab qee qhov muaj feem ntau cov ntsiab lus tsis zoo hauv calorie. Qhov no txhais tau hais tias lub cev tau txais tsawg lub zog los ntawm lawv dua li nws siv rau kev ua khoom noj. Yog li ntawd, cov rog yuav tsis txuam ntawm lub plab thiab ob sab.

Xws li cov zaub yog tshwj xeeb tshaj yog ua rau poob phaus:

cov nplooj ntsuab - spinach, zaub xas lav, Suav zaub qhwv, arugula,
pob zaub paj thiab broccoli,
dib, zucchini,
asparagus thiab celery
ntsuab taum
carrots
turnip
txiv lws suav, thiab lwm yam.

Cov zaub uas muaj cov ntsiab lus hauv dej siab yog tshwj xeeb tshaj yog pab rau kom poob phaus: zucchini, cucumbers, zucchini, radishes, thiab lwm yam. Cov kws tshawb fawb tau sim cov txiaj ntsig ntawm cov khoom no hauv University of Tokyo. Cov poj niam uas muaj cov txiv neej muaj cov zaub no pom tias lub duav loj dua. Tsis yog yam tsis muaj lub laj thawj nyob rau lub caij ntuj sov noj dib yooj yim ua tau zoo heev.

Lawv muaj cov ntsiab lus fiber ntau, vim tias lawv muaj cov txiaj ntsig zoo ntawm txoj hnyuv. Thiab calorific tus nqi ntawm lawv feem ntau yog qhov me me.

Hauv kev sib ntaus tawm tsam cov rog, cov txiv qaub - txiv kab ntxwv, txiv kab ntxwv qaub, pomelo thiab lwm yam - pab kom ua tiav cov txiaj ntsig zoo.

Lawv nyob hauv cov npe ntawm cov yeej ntawm cov khoom noj uas hlawv cov rog. Cov ntsiab lus hauv daim video no:

Cov txiv ntoo hauv lub txiv qaub muaj qhov tsis tshua muaj calorie thiab qis glycemic index. Txawm tias piv rau txiv apples thiab pears, lawv nyiam noj rau qhov poob phaus. Lawv pab daws kev tshaib plab ntawm kev noj mov.

Ntxiv rau, txiv puv luj yog qhov zoo rau kev poob phaus. Cov txiv no yog nplua nuj hauv bromelin, ib qho enzyme uas zom cov protein. Pineapple kuj tseem muaj cov khoom noj muaj fiber ntau, vitamins, thiab cov organic acids. Koj yuav tsum tau noj nws tshiab: los ntawm kaus poom nrog ntau qab zib phoov nws yog kev siv me ntsis. Tau, thiab noj txiv puv luj tam sim tom qab noj mov.

Dab tsi ntxiv lwm cov khoom muaj txiaj ntsig hauv kev sib piv cov rog dhau los ua tau zoo, nyeem kab lus "Sau cov txiv hmab txiv ntoo rau kev poob phaus."

Noob thiab noob txiv

Flaxseeds tau ua pov thawj lawv tus kheej zoo kawg nkaus. Lawv nplua nuj nyob hauv omega-3s thiab fiber. Lawv noj tau nrawm metabolism thiab pab kom hnov qab lub zog thiab lub zog. Kev Siv Zog tiag 🙂

Fennel noob kuj tseem tau suav tias yog khoom lag luam ntawm kev sib raug zoo. Lawv ua kom sai ntawm kev zom zaub mov thiab txhim kho kev zom zaub mov. Yog lawm, thiab lawv ua li diuretic me me.

Thaum poob ceeb thawj, ntoo thuv txiv ntoo yog qhov zoo. Lawv nplua nuj hauv phytonutrients - yam uas ua kom qab los noj mov. Yog li ntawd, yog tias qhov zhor muaj zog yuav tawm mus, tsuas yog noj ob peb txiv ntoo thuv.

Lwm cov txiv ntoo pab tiv thaiv cov roj ua kom lub plab thiab sawv. Cov no yog cov hazelnuts, almonds, cashews. Nyeem ntxiv txog lawv hauv kab lus "Dab tsi tuaj yeem ua rau koj noj txiv ntoo thaum poob phaus."

Qaub mis

Cov zaub mov no yog qhov ua kom muaj calcium thiab protein. Cov tshuaj no koom rau hauv kev tsim cov leeg nqaij thiab pab ua haujlwm ntawm txoj hnyuv.

Tab sis qhov no yog los ntawm tsis txhais tau tias txhua qhov zoo ntawm qaub-mis cov khoom lag luam. Qhov tseeb yog tias ntau yam ua kom poob phaus ntog thaum lub sijhawm koj xav tau khoom qab zib heev. Tuav nyuaj rennet cheese yuav pab txo qhov ntxim nyiam ntawm qhov kev rhuav tshem. Cov khoom no muaj cov amino acid uas ua rau lub zog tsim cov tshuaj hormones ntawm kev zoo siab, endorphin, hauv tib neeg lub cev. Noj cov hlais thiab daim lep 🙂

Ntawm no yog ib daim ntawv teev cov rog rog zoo tshaj plaws:

kua mis nyeem qaub (ntuj),
tsev cheese 5-9%,
ntshav dej
biokefir 2.5% rog.,
kua mis nyeem qaub.

Nws zaum ntawm kefir unloading kev noj haus zoo, kev ua tau zoo heev. Thiab thaum kuv mus ntawm kev qhia, Kuv nqa ob peb lub thawv ntawm 0.5 liv nrog lub dib thiab calmly mus. Hnub tom qab - rho ib kilo 🙂

Nyob rau yav tsaus ntuj, koj yuav tsis tuaj yeem noj kua txiv qaub yog tias koj xav poob phaus ntxiv. Txawm hais tias cov ntsiab lus muaj calorie tsawg, cov qib glycemic index ntawm cov khoom no yog siab. Muaj khoom noj txom ncauj zoo dua.

Cov txuj lom thiab tshuaj ntsuab rau qhov poob phaus

Ntxiv cov khoom lag luam no yuav ua rau koj muaj qhov ua kom hnyav ntxiv rau qhov poob phaus. Ua tsaug rau lawv, koj yuav tau txais cov khoom noj ntxiv rau lub ntuj ntxiv.

Cov kev tshawb fawb qhia tias kev noj cov khoom xyaw thermogenic tuaj yeem nce koj cov metabolism hauv li 5%. Tsis tas li, cov zaub mov zoo li no nce cov rog nce mus txog 16 feem pua!

Hauv qab no yog cov npe rau cov txuj lom nyiam tshaj.

Cayenne kua txob - Cov khoom no tuaj yeem pab tua kom yuag hnyav los ntawm kev txo cov calories. Nws tseem yuav pab txo cov ntaub so ntswg adipose thiab txo cov ntshav rog. Capsaicin muaj nyob hauv cov kua txob muab nws qhov muag kom meej thiab yog cov tshuaj thermogenic. Nws ua kom sov lub cev thiab muaj txiaj ntsig zoo ntawm kev siv tshuaj lom.

Cinnamon - Cov txuj lom no tuaj yeem pab ceev koj cov metabolism. Nws kuj tswj tau ntshav qab zib. Qhov no ua rau nws ua qhov zoo tagnrho rau cov neeg muaj ntshav qab zib lossis ntshav qab zib. Cov kev tshawb fawb tsis ntev los no tau pom tias cinnamon txo qis LDL (cov roj (cholesterol) tsis zoo) thiab tag nrho cov cholesterol nyob hauv cov neeg muaj ntshav qab zib hom 2.

Kua txob dub - muaj ib yam khoom hu ua piperine. Nws tsis tsuas yog muab nws ua piquant saj, tab sis kuj tseem cuam tshuam rau kev tsim cov roj ntsha tshiab. Kua txob kuj tseem ua rau muaj kev cuam tshuam zoo ntawm lwm cov zaub mov. Piv txwv li, tshuaj ntsuab, zaub.

Mustard- Tsob ntoo no nws tus kheej yog nyob rau hauv tsev neeg ntawm cov zaub ntau dhau los. Ua ke nrog zaub cob pob, zaub qhwv dawb thiab Zaub hlav.

Cov noob zaub tau pom tias cov khoom noj nce siab ntxiv 25 feem pua. Qhov no txhais tau tias koj yuav hlawv cov calories kom nrawm dua. Tsuas yog 3/5 me nyuam yaus ntawm mustard cov noob txhua hnub yuav pab koj hlawv ntau tshaj 45 calories ib teev twg.

Kov Txwv - Cov txuj lom no ua rau lub hauv paus ntawm ntau cov tais diav Indian. Curcumin yog ib qho ua tib zoo kawm txog cov khoom xyaw ntawm cov txuj lom no. Nws txo qhov tsim ntawm adipose nqaij los ntawm kev txhim kho cov hlab ntshav tsim nyog rau nws tsim. Raws li qhov tshwm sim ntawm turmeric noj, subcutaneous rog yog nquag hlawv.

Qhiav - yog lwm txuj lom ua kom sov. Nws muaj cov khoom sau tawm tsam thiab pab ua kom lub plab zom mov thiab lub plab.

Hauv tsev muag tshuaj koj tuaj yeem yuav phyto-suav sau npaj nrog cov tshuaj pleev xim thiab tshuaj pleev rau lub cev. Daim ntawv ntawm cov nrov tshaj plaws txuas nrog:

Senna
qhiav tshuaj yej
Cov ntseeg Tibetan sib sau ua ke
mess, lwm yam.

Kuv tau sau nyob rau hauv ntau dua kom meej txog cov hauj lwm zoo thiab cov yam ntxwv ntawm kev noj nyob rau hauv tsab xov xwm "Qhov twg zoo dua rau haus tshuaj yej rau poob phaus."

Rog Kua Muag Yuav

Zoo heev tshwm sim muab dos kua zaub. Rau nws cov kev npaj muaj peev xwm siv tau dos dawb, ntshav los yog kub dos. Txiv roj thiab butter, thyme, ntsev thiab kua txob kuj tau ntxiv rau kua zaub. Txog cov ncauj lus kom ntxaws, saib cov kua zaub dos.

Nrov ntawm slimming thiab celery kua zaub. Nws yog npaj los ntawm cov kab no ntawm cov zaub no. Txiv lws suav, dos, kua txob qab, thiab cov zaub qhwv dawb kuj tseem ntxiv rau ntawm no. Rau cov lus qhia ib kauj ruam-ib-qib los nrhiav kev noj cov nqaij rog uas muaj roj no, saib kab lus “Yuav Ua Li Cas Celery Soup”.

Kuv paub tseeb tias tam sim no koj tuaj yeem sau cov khoom lag luam uas ua rau cov metabolism sai. Muab cov ntaub ntawv no rau koj cov phooj ywg los ntawm xa me nyuam rov txuas ntawm kab lus. Sau npe yuav hloov kho tshiab, yuav muaj ntau cov lus qhia ntxiv rau pab txhawb lub cev poob. Kuv vam tias koj muaj tus kav dej zoo thiab ntsib koj sai sai no!

Yuav ua li cas ib tug pib xav paub

Txhawm rau pib poob phaus, koj yuav tsum paub txog ntau yam subtleties. Tshwj xeeb tshaj yog rau cov pib tshiab uas nyuam qhuav xav txog lawv cov kilos. Ua ntej tshaj plaws, nws tsim nyog hais kom meej ib zaug thiab rau txhua qhov, koj yuav tsum txhawb koj tus kheej tsis yog siv lus "Kuv xav kom poob phaus kom zoo saib", tab sis nrog kev xav tshwj xeeb. Yog li, koj yuav tsum xav txog dab tsi xyov ib tus neeg yuav ua thaum nws tab tom poob ceeb thawj.Nws puas yuav mus rau hauv hiav txwv nyob rau ib hlis? Puas yog nws yuav nkag mus rau hauv nws lub ris peb lub xyoos dhau los, tau tshem mus ntau xyoo lawm? Qhov loj tshaj plaws yog los teeb lub hom phiaj tiag tiag.

Cov Khoom Roj Rog Hlawv

Tsis txhob caum tus lej, vim hais tias cov lej ntawm daim nplai qee zaum tsis xav txog qhov xwm txheej tiag tiag. Qhov hnyav yog nyob ntawm cov kua koj haus lub hnub ua ntej, nyob rau lub sijhawm ntawm hnub. Nws yog qhov zoo tshaj plaws kom taug qab cov ntawv ntim nrog ib daim kab xev ntsuas. Koj yuav tsum tau ntaus txoj hauv kev ntev, yog tias ib tus neeg yuav mus yuag hnyav kom raug. Lub cev muab faib nrog cov rog khaws cia yog qhov tsis txaus siab, thiab yog tias koj npaj lub zog noj tsis txaus, koj tuaj yeem poob ceeb thawj, tab sis ua kom koj cov metabolism.

Cov kev ua si thaum poob ceeb thawj yog qhov tseem ceeb tshaj plaws. Ntawm chav kawm, txawm tias tsis muaj kev ntxhov siab, koj tuaj yeem poob ceeb thawj tsuas yog ntawm cov calories rog, tab sis tom qab ntawd tsis tsuas yog calories, tab sis kuj ua rau cov leeg yuav yaj. Yog tias koj ua kis las thiab tsis ua raws li kev noj haus zoo, ib tus neeg yuav nce cov leeg nqaij, tab sis qhov ntim thiab qhov hnyav yuav tsis poob. Lub txheej roj yuav nyob twj ywm, thiab txawm tias cov leeg hauv nws yuav nce ntxiv.

Ua tib zoo mloog! Koj tsis tuaj yeem txo qhov ntau ntawm cov rog thiab cov roj kom ntau, vim tias lawv tau ua lub luag haujlwm tseem ceeb hauv kev hloov pauv hauv lub cev, lawv qhov kev txo qis tsuas yog ua rau lub cev tsis zoo. Nws yuav raug yuam kom siv zog los ntawm cov protein los yog los ntawm cov rog, tab sis kev tsim txom los ntawm cov kev poob phaus ntawd yuav loj dhau.

Cov zaub mov dab tsi yuav pab ceev cov metabolism, hlawv rog thiab txhawb nqa poob?

Txais tos, Kuv nyob zoo cov neeg blog. Xav txo koj cov khaub ncaws ntau hauv 2 lub lis piam? Koj tsuas yog xav paub tias cov khoom noj twg hlawv cov rog thiab txhawb kev poob phaus. Yog li tias cov metabolism tsis qeeb, peb qhia cov neeg noj zaub mov tshiab rau hauv cov zaub mov noj. Hauv tsab xov xwm no kuv yuav qhia koj tias cov khoom pab tau dab tsi.

Koj lub hom phiaj yog noj 0.5 txog 1 gram ntawm cov protein rau txhua phaus ntawm qhov hnyav. Txhawb cov kev noj haus nrog cov nqaij ntshiv, nqaij qaib, ntses thiab qe kom yuag sai.

Thaum xub thawj siab ib muag, ntau hom ntses zoo li muaj roj dhau. Yog lawm, lawv muaj ntau ntawm omega-3s, tab sis nws ua rog tsis txaus ntseeg.

Kuv yuav teev cov nplais mis uas ua kom cov metabolism hauv hnyav:

thoob ham
pearl barley
oats (tshwj tsis yog muaj pob zeb ntsuab),
barley
rye
txhuv (nws zoo dua rau noj dub, xim av lossis liab).

Tus nqi niaj hnub ntawm carbohydrates, los ntawm cov uas lawv poob phaus, raug txiav txim siab ntawm tus kheej hauv txhua kis. Nws tau suav raws li hauv qab no: 2-3 g ib 1 kg ntawm qhov hnyav.

Xws li cov zaub yog tshwj xeeb tshaj yog ua rau poob phaus:

cov nplooj ntsuab - spinach, zaub xas lav, Suav zaub qhwv, arugula,
pob zaub paj thiab broccoli,
dib, zucchini,
asparagus thiab celery
ntsuab taum
carrots
turnip
txiv lws suav, thiab lwm yam.

Cov zaub uas muaj cov ntsiab lus hauv dej siab yog tshwj xeeb tshaj yog pab rau kom poob phaus: zucchini, cucumbers, zucchini, radishes, thiab lwm yam. Cov kws tshawb fawb tau sim cov txiaj ntsig ntawm cov khoom no hauv University of Tokyo. Cov poj niam uas muaj cov txiv neej muaj cov zaub no pom tias lub duav loj dua. Tsis yog yam tsis muaj lub laj thawj nyob rau lub caij ntuj sov noj dib yooj yim ua tau zoo heev.

Lawv muaj cov ntsiab lus fiber ntau, vim tias lawv muaj cov txiaj ntsig zoo ntawm txoj hnyuv. Thiab calorific tus nqi ntawm lawv feem ntau yog qhov me me.

Hauv kev sib ntaus tawm tsam cov rog, cov txiv qaub - txiv kab ntxwv, txiv kab ntxwv qaub, pomelo thiab lwm yam - pab kom ua tiav cov txiaj ntsig zoo.

Lawv nyob hauv cov npe ntawm cov yeej ntawm cov khoom noj uas hlawv cov rog. Cov ntsiab lus hauv daim video no:

Dab tsi ntxiv lwm cov khoom muaj txiaj ntsig hauv kev sib piv cov rog dhau los ua tau zoo, nyeem kab lus "Sau cov txiv hmab txiv ntoo rau kev poob phaus."

Flaxseeds tau ua pov thawj lawv tus kheej zoo kawg nkaus. Lawv nplua nuj nyob hauv omega-3s thiab fiber. Lawv noj tau nrawm metabolism thiab pab kom hnov qab lub zog thiab lub zog. Kev nquag tiag

Fennel noob kuj tseem tau suav tias yog khoom lag luam ntawm kev sib raug zoo. Lawv ua kom sai ntawm kev zom zaub mov thiab txhim kho kev zom zaub mov. Yog lawm, thiab lawv ua li diuretic me me.

Lwm cov txiv ntoo pab tiv thaiv cov roj ua kom lub plab thiab sawv.Cov no yog cov hazelnuts, almonds, cashews. Nyeem ntxiv txog lawv hauv kab lus "Dab tsi tuaj yeem ua rau koj noj txiv ntoo thaum poob phaus."

Cov zaub mov no yog qhov ua kom muaj calcium thiab protein. Cov tshuaj no koom rau hauv kev tsim cov leeg nqaij thiab pab ua haujlwm ntawm txoj hnyuv.

Ntawm no yog ib daim ntawv teev cov rog rog zoo tshaj plaws:

kua mis nyeem qaub (ntuj),
tsev cheese 5-9%,
ntshav dej
biokefir 2.5% rog.,
kua mis nyeem qaub.

Ntxiv cov khoom lag luam no yuav ua rau koj muaj qhov ua kom hnyav ntxiv rau qhov poob phaus. Ua tsaug rau lawv, koj yuav tau txais cov khoom noj ntxiv rau lub ntuj ntxiv.

Cov kev tshawb fawb qhia tias kev noj cov khoom xyaw thermogenic tuaj yeem nce koj cov metabolism hauv li 5%. Tsis tas li, cov zaub mov zoo li no nce cov rog nce mus txog 16 feem pua!

Hauv qab no yog cov npe rau cov txuj lom nyiam tshaj.

Mustard- Tsob ntoo no nws tus kheej yog nyob rau hauv tsev neeg ntawm cov zaub ntau dhau los. Ua ke nrog zaub cob pob, zaub qhwv dawb thiab Zaub hlav.

Qhiav - yog lwm txuj lom ua kom sov. Nws muaj cov khoom sau tawm tsam thiab pab ua kom lub plab zom mov thiab lub plab.

Hauv tsev muag tshuaj koj tuaj yeem yuav phyto-suav sau npaj nrog cov tshuaj pleev xim thiab tshuaj pleev rau lub cev. Daim ntawv ntawm cov nrov tshaj plaws txuas nrog:

Senna
qhiav tshuaj yej
Cov ntseeg Tibetan sib sau ua ke
mess, lwm yam.

Kuv tau sau nyob rau hauv ntau dua kom meej txog cov hauj lwm zoo thiab cov yam ntxwv ntawm kev noj nyob rau hauv tsab xov xwm "Qhov twg zoo dua rau haus tshuaj yej rau poob phaus."

Nrov ntawm slimming thiab celery kua zaub. Nws yog npaj los ntawm cov kab no ntawm cov zaub no.Txiv lws suav, dos, kua txob qab, thiab cov zaub qhwv dawb kuj tseem ntxiv rau ntawm no. Rau cov lus qhia ib kauj ruam-ib-qib los nrhiav kev noj cov nqaij rog uas muaj roj no, saib kab lus “Yuav Ua Li Cas Celery Soup”.

Sab saum toj 20 Cov Hluav Taws Xob Rog thiab Cov Khoom Sib Nqus

Raws li koj paub, mus saib ib puas feem pua, ua ntej txhua yam, koj yuav tsum hais qhov zoo rau cov phaus ntxiv. Coob tus ntawm txhua yam kev noj zaub mov muaj txiaj ntsig rau peb txoj hauv kev los nrog kev hnyav, xav tau lub zog tsis sib xws thiab hem tias yuav nchuav daim npav rho nyiaj thiab hnab nyiaj. Puas muaj cov panacea uas tau pab sib haum xeeb yam tsis muaj kev txi loj? Hmoov tsis zoo, lub npe nrov hais tias "kev zoo nkauj xav tau kev fij" tseem tsis tau raug muab tso tseg, thiab yog tsis muaj kev tawm dag zog lub cev nws yuav tsis tuaj yeem poob ceeb thawj thiab muaj txiaj ntsig zoo.

Txawm li cas los xij, kev kawm tsis sawv ntsug, thiab cov kws tshawb fawb tab tom tshawb pom ntau dua thiab ntau txoj hauv kev tshiab los daws qhov hnyav dhau. Ib txoj hauv kev no kom yuag poob yog noj zaub mov - rog rog.

1. Khoom noj siv mis.

Cov khoom noj siv mis (tshwj tsis yog mis nyuj) nce qhov nyiaj ntawm hormone calcitriol hauv lub cev, uas yuam kom cov hlwb hlawv cov rog. Cov khoom noj muaj roj tsawg: yogurts, kefir, tsev cheese, yogurt - raws li cov kws tshaj lij, yuav pab kom poob phaus thiab txo cov roj uas zom tshiab. Whey muaj protein ntau cov mis zoo, ua kom muaj cov rog rog sai. Nws pab txhawb kom tau nqaij noj subcutaneous rog txhawm rau kom them nyiaj rau lub zog ntawm lub cev.

2. Qhiav.

Qhiav hais txog cov khoom noj hu ua "kub". Nws muab kev ua kom zoo thiab tso ntshav kom zoo rau lub plab, yog li ua kom nrawm cov metabolism hauv lub cev. Vim tias lub siab cov ntsiab lus ntawm cov roj tseem ceeb, qhiav txhim kho metabolism hauv, uas ua rau kom muaj kev sib txuas nrawm ntawm cov rog rog. Tsis tas li ntawd, qhiav txhim kho cov tawv nqaij mob, ua rau nws hluas thiab zoo nkauj.

3. Pob Tsuas.

Cov zaub qhwv dawb, zaub paj dawb, zaub cob pob yog cov neeg pab tas li txhawm rau tiv cov nyhav tshaj. Cov zaub qhwv dawb ua haujlwm zoo li txhuam hniav hauv lub cev, thiaj li ntxuav tau cov kuab lom. Zaub cob pob yog lub khw ntawm cov vitamins thiab minerals. Qhov tseem ceeb ib qho yog indole-3-carbinol, uas normalizes kev sib pauv ntawm estrogen - poj niam kev sib deev. Cauliflower yog nyob rau hauv thib ob qhov chaw tom qab zaub cob pob hauv cov vitamins. Zaub pob yog cov khoom uas muaj calories tsawg, yog li nws tuaj yeem noj nrog cov tsis muaj kev txwv.

4. Dib lauj.

Dib yog cov txhais tau zoo rau kev poob phaus, txawm li cas los xij, zoo li feem ntau lwm cov khoom ntawm tsob ntoo keeb kwm, lawv muaj tus cwj pwm raws caij nyoog thiab coj tau cov txiaj ntsig siab tshaj plaws thaum lub sijhawm lawv qhov kev paub tab. Lawv raug nquahu kom noj thaum ntawd kom tiav qib, thaum cov txiv hmab txiv ntoo tseem muaj qhov me me, khov kho, ua haujlwm, thiab cov noob tsis tau loj hlob tag. Yog tias ua tau, tev ntawm lub txiv ntseej tsis tau tev tawm, vim nws yog nyob hauv nws tias feem ntau ntawm cov vitamins thiab minerals muaj ntau. Dib muaj cov nyhuv diuretic rau tib neeg lub cev, uas, ua ke nrog cov ntsiab lus tsis muaj calorie, ua rau lawv ua cov khoom tseem ceeb rau kev pub noj rau cov neeg uas tab tom hnyav dhau ntawm qhov hnyav.

5. Cinnamon.

Cov txuj lom no tau siv rau hauv kev sib ntaus tawm tsam cov nyhav dhau heev lawm tam sim no, tab sis twb tau tsim nws tus kheej los ua ib qho txiaj ntsig zoo hlawv roj. Cinnamon ua kom cov ntshav qab zib tsawg, yog li ua rau qee cov rog rog tuaj. Koj tuaj yeem ntxiv cov tshuaj cinnamon rau tshuaj yej, kas fes, kefir, thiab yog tias koj siv dej haus los ntawm kev sib xyaw ntawm ½ teaspoon ntawm cov cinnamon, faus nrog dej npau nrog 1 teaspoon ntawm zib ntab, ces cov rog tsuas yuav yaj.

6. Cov txiv kab ntxwv qaub.

Cov txiv kab ntxwv qaub tsis yog ib qho dab neeg.Cov kws tshawb nrhiav ntawm Scripps Clinic pom tias cov neeg uas noj txiv kab ntxwv qaub ib nrab rau 12 lub lis piam poob thaj tsam li ntawm 1.5 kg. Vim nws cov tshuaj muaj zog, cov kab mob citrus no, cov lus sib xyaw nrog cov vitamin C, txo cov tshuaj insulin, uas ua rau kom poob phaus.

7. Ntsuab tshuaj yej.

Lub zog rog rog tshaj plaws yog tshuaj yej ntsuab. Cov kev tshawb fawb qhia tias ntsuab tshuaj yej rho tawm nrawm zom cov metabolism thiab tuaj yeem pab hauv kev poob phaus. Cov tshuaj yej no txhim kho lub siab zoo dua thiab yuav muaj cov khoom coj los tiv thaiv carcinogenic thiab tseem tuaj yeem pab tiv thaiv kab mob plawv. Nov yog dej haus zoo nkauj heev ntawm cov hnub qub. Nws muaj cov caffeine ntau ntau dhau ntawm cov khoom noj uas muaj caffeine, ua kom cov metabolism hauv lub cev nce mus txog 15-20%. Cov tshuaj yej ntsuab yooj yim yaug tawm tsis tsuas yog cov roj ntsha subcutaneous, tab sis kuj tseem muaj kev phom sij txaus ntshai thiaj li hu ua visceral rog - rog hauv nruab nrog. Haus peb khob dej tshuaj ntsuab ib hnub twg, txawm tias cov neeg fattest yuav poob ceeb thawj.

8. Dej.

9. Txiv duaj.

Raspberries muaj cov enzymes txiv hmab txiv ntoo uas pab zom cov rog. Ib nrab khob ntawm raspberries, noj ib nrab ib teev ua ntej noj mov, yuav pab lub plab tiv nrog lub tsiab peb caug ntau. Cov txiv hmab txiv ntoo no nrawm li cov metabolism. Tsis tas li ntawd, 100 grams raspberries tsuas muaj 44 calories.

10. Mustard.

Mustard stimulates tso pa tawm ntawm cov plab kua txiv thiab txhim kho kev ua haujlwm ntawm lub plab zom mov.

11. Txiv kab ntxwv.

Leej twg hais tias cov rog rog yog cov khoom noj tsis txaus noj thiab ua kom qab ntsev? Ib lub txiv kab ntxwv "hnyav" tsuas yog 70-90 calories. Thiab tseem ceeb tshaj, tom qab cov txiv no ib qho kev xav ntawm tag nrho kav txog 4 teev.

12. Txiv mab txiv ntoo.

Tsuas yog 40% ntawm cov rog uas muaj nyob hauv almonds yog zom. Qhov seem 60% tawm ntawm lub cev, tsis tas yuav mus dhau theem ntawm kev tsoo thiab nqus. Ntawd yog, almonds saturate thiab tib lub sijhawm tsis tso hauv qab cov calories uas tsis tsim nyog.

13. Horseradish.

Cov enzymes pom nyob rau hauv horseradish hauv paus pab txhawb kev hlawv rog. Flavour horseradish ntses thiab nqaij tais.

14. Taum.

Legumes yog cov khoom noj ntawm cov zaub protein, uas yog qhov tsim nyog rau peb lub cev. Cov protein nws tus kheej yog metabolic, uas ua rau nws yooj yim mus hlawv cov rog rog. Hauv lwm lo lus, kom nqus cov protein, lub cev siv ntau lub zog, uas nws siv los ntawm nws tus kheej cov rog rog. Tus kws qhia noj zaub mov xav kom siv cov taum pauv es tsis txhob ua lwm sab zaub los yog ntxiv rau qhov lav.

15. Cag Ntshav Ntws.

Txiv maj phaub mis muaj cov rog uas ua kom cov metabolism hauv.

16. Pineapple.

Pineapple muaj qhov bromelain enzyme, uas txog thaum nyuam qhuav tau suav hais tias yog ib qho kev ua rog rog thiab tau tshaj tawm hauv cov khoom lag luam uas pab tua kom yuag. Hmoov tsis zoo, cov kws tshawb fawb tau pom tias nyob hauv cawv ntawm kua txiv, nws poob nws lub zog enzymatic. Tab sis tseem, txiv puv luj txhim kho kev zom thiab ntse txo kev tshaib plab.

17. Papaya.

Papaya muaj cov enzymes uas ua rau lipids thiab zom cov protein. Txawm li cas los xij, kev noj haus los ntawm papaya tsis ntxim, vim tias enzymes plam lawv cov haujlwm 2-3 teev tom qab noj. Txhawm rau kom tau txais txiaj ntsig qhov xav tau, papaya yuav tsum tau noj tam sim ntawd ua ntej noj mov, nrog zaub mov noj lossis tam sim ntawd.

18. Caw liab.

Caw liab muaj cov khoom xyaw ua haujlwm zoo resveratrol, uas ua rau lub zog tsim cov protein ntau kom tsis txhob muaj cov receptors nyob hauv cov roj ntsha. Resveratrol pab zom cov rog thiab ua kom qeeb ntawm cov roj lub cev tshiab. Qhov zoo kawg nkaus no yog ib feem ntawm daim tawv nqaij ntawm cov txiv hmab thiab caw dawb, tab sis hauv cov khoom no nws oxidizes sai thiab ua haujlwm tsis zoo. Caw liab yog qhov tshwj xeeb ntawm cov roj ua rau cov rog rog, txawm li cas los xij, zoo li txhua yam cawv, nws yuav tsum haus tsawg tsawg. Ib nrab khob khob liab ib hnub yuav ua rau koj muaj txiaj ntsig zoo ntawm lub cev.

19. Apples thiab pears.

Cov poj niam rog rog uas noj peb lub txiv av txiv ntoo lossis pears ib hnub poob ntau dua ntawm cov zaub mov uas tsis muaj rog ntau yog piv rau cov uas tsis ntxiv txiv ntoo rau lawv cov zaub mov noj. Qhov no yog xaus los ntawm kev tshawb nrhiav los ntawm Rio de Janeiro State University. Cov neeg uas noj zaub feem ntau noj tsawg calories. Yog li ntawd, lwm zaus koj xav noj khoom qab zib, noj cov khoom noj txom ncauj tsawg no, hauv qhov yuav muaj cov tshuaj fiber ntau. Koj yuav muaj kev cia siab ntev dua thiab noj tsawg dua.

20. Oatmeal.

Qhov zoo ntawm soluble fiber (7 g ib pab hauv 2 khob). Muab qhov kev xav zoo nkaus thiab lub zog uas xav tau kom tawm dag zog.

Cov khoom lag luam - cov rog rog - peb cov pab cuam ncaj ncees hauv kev tawm tsam ntau tshaj qhov hnyav, tab sis peb yuav tsum tsis txhob hnov qab tias tsis yog ib qho khoom noj ib yam muaj peev xwm tshem tawm cov rog lub cev tsis muaj kev noj zaub mov zoo thiab ua kom lub cev txaus.

Cov khoom noj suav nrog cov khoom noj uas hlawv cov rog ua kom yuag sai sai. Lub ntsiab lus ntawm qhov kev cuam tshuam ntawm cov khoom lag luam yog qhov kev tua tus kheej ntawm cov rog rog thaum noj.

Yog tias koj xav kom poob phaus, tom qab kawm qhov tseeb yooj yim: kev tshaib plab yuav tsis txuag qhov xwm txheej. Kev tsis kam ua zaub mov ua rau muaj kev ntxhov siab thiab ua rau cov zaub mov tsis ua tiav. Yog li ntawd, nyob rau hauv tus txheej txheem ntawm kev poob phaus, koj yuav tsum tsis txhob txwv koj tus kheej kom noj zaub mov. Nws yog qhov zoo dua los hloov cov khoom noj muaj calorie ntau nrog cov zaub mov muaj calorie tsawg thiab muaj roj hlawv roj.

Cov khoom uas hlawv cov rog muaj cov ntsiab lus tsis muaj calorie thiab ua kom lub cev metabolism, ua rau tus txheej txheem ntawm kev tua tus kheej los ntawm cov rog lub cev. Lawv muaj cov tshuaj tshwj xeeb uas ua rau lub hauv paus ntawm kev loj hlob hormone. Cov tshuaj hormones, hlawv rog, hloov lawv mus rau hauv lub zog, uas yog siv los txuas ntxiv txuas ntxiv cov hlwb.

Cov khoom lag luam uas hlawv cov rog muaj cov qauv zoo li no uas lub cev tau siv ntau lub zog ntawm lawv qhov kev nqus, siv cov calories.

Nrog kev noj mov tsis tu ncua, cov rog txheej yog maj mam yuag, qhov hnyav nyob rau qhov poob qis, cov txheej txheem ntawm kev poob ceeb thawj yuav ua haujlwm. Tsuas yog tsis tas yuav tsum ua kom yoo ib leeg los ntawm cov zaub mov ua rau lub cev muaj roj, suav cov txiaj ntsig ntawm kev poob phaus sai sai. Koj khiav txoj kev pheej hmoo ntawm kev ua rau koj lub plab, thiab koj tsis zoo li yuav muaj peev xwm tswj kev noj haus zoo li no mus ntev.

Cov zaub mov twg hlawv cov rog? Cov khoom siv roj ua poob rau ntau hom: txiv hmab txiv ntoo, zaub, txuj lom, txiv ntoo, khoom noj siv mis thiab tshuaj yej.

Cov txiv kab ntxwv qaub, xws li kua txiv kab ntxwv qaub, txo qis cov tshuaj insulin thiab, vim li ntawd, thiaj li ua rau neeg tshaib plab. Rog yog txig hlawv los ntawm txiv kab ntxwv qaub thiab cov txheej txheem ntawm kev poob phaus yog qhib kom ua haujlwm. Nws yog txaus noj ib nrab ntawm cov txiv no txhua txhua hnub, thiab tom qab ob peb lub lis piam ob phaus yuav tawm mus tsis tuaj yeem.

Yuav luag txhua cov txiv hmab txiv ntoo hauv lub cev ua rau cov metabolism hauv kev ua haujlwm hauv lub cev thiab pab txhawb kom poob phaus.

Pineapple - Muaj qhov kev ntseeg dav dav tias nws muaj cov tshuaj uas hlawv cov rog rog. Tseeb, cov txiv hmab txiv ntoo muaj bromelain, uas txhawb nqa lub zom zaws ntawm cov protein uas zom rau hauv cov amino acids uas pab zom cov rog. Tsis txhob ua tawv ntoo txiv ntoo rau cov neeg uas muaj kev mob plab hnyuv.

Kiwi - muaj cov enzymes tshwj xeeb uas pab txhawb kev ua kom lub cev rog. Saturates lub cev nrog cov ntsiab lus tseem ceeb ntawm cov ntsiab lus, tswj ntshav siab, pab nrog kub siab.

Apples thiab pears muaj cov ntsiab lus tsis muaj calorie tsawg tshaj plaws ntawm cov txiv ntoo. Nws tsim nyog noj ob los sis peb lub txiv av thiab qhov kev tshaib kev nqhis yuav ncaim koj mus ntev. Nws tuaj yeem siv tau ob qho tib si hauv cov ntawv nyoos, thiab hauv cov ntawv ua kua, mashed qos yaj ywm. Apples yog ci hauv qhov cub.

Txiv hmab txiv ntoo yog qhov khoom siv tsis tseem ceeb ntawm lub rooj poob phaus. Piv txwv li, raspberries thiab blueberries zom cov rog. Lawv suav nrog tshuaj tua kab mob hauv ntau qhov ntau, pab tswj kom tawv nqaij hluas.

Dib lauj - Ib txoj hauv kev zoo rau kev hnyav tshaj qhov hnyav.Qhov txiaj ntsig ntawm kev noj cov ntoo kos muaj peev xwm pom tau tias tsuas yog nyob rau lub sijhawm ripening, thaum qhov nyiaj ntau tshaj plaws ntawm fiber ntau hauv cov zaub. Cov dej uas muaj nyob hauv cov dib ntau ntau cov co toxins thiab co toxins. Lawv txawv nyob rau hauv cov nyhuv diuretic thiab cov ntsiab lus tsis tshua muaj calorie, vim lawv ua cov yeeb ncuab tiag ntawm cov hnyav dua.

Celery - muaj cov fiber ntau, ua kom lub cev metabolism thiab ua kom cov txheej txheem poob phaus. Qhov tawg ntawm cov rog yog zoo cuam tshuam los ntawm zaub qhwv thiab celery zaub xam lav.

Cov mis tsis muaj rog, kefir (nonfat) - khoom noj muaj txiaj ntsig muaj txiaj ntsig ntawm txheej txheem ntawm kev poob phaus. Cov khoom noj siv mis yuav tsum tau noj txhua hnub nyob rau ib qho me me: 2 khob mis lossis kefir ib hnub.

Cov khoom noj mis nyuj ua rau tswj cov metabolism hauv lub cev, txhim kho cov hnyuv microflora thiab txaus siab sai sai rau kev tshaib plab.

Tsev cheese (tsis muaj rog-dawb) thiab yogurt (tsis ntau dua 1.5%) - muaj protein rau lub zom ntawm lub cev uas lub cev siv ntau calories. Yog li, cov txheej txheem nquag ntawm kev poob ceeb thawj pib. Sim nplawm cov roj uas tsis muaj roj nyob hauv tsev thiab ib qho me me ntawm cov ntxhia hauv dej. Koj tau txais lub teeb qab zib, koj tuaj yeem kis nws rau ntawm cov ci rau txhua tag kis.

Kub chillies - Nws hlawv roj zoo tag nrho, tab sis qhia rau cov neeg uas muaj peev xwm khav theeb kev noj qab haus huv zoo heev. Ntxiv cov kua txob rau koj cov zaub mov, vim tias nws yuav ua rau koj lub cev kub rau lub sijhawm luv.

Cinnamon - Ntau zaus tsis ntev los no, lawv tau pib siv nws los ua cov khoom siv roj. Nws ua rau nws txo cov piam thaj hauv cov ntshav ntau ntau thiab ua rau qeeb dua qhov kev nqus ntawm cov rog, thiab cov rog uas twb muaj lawm hlawv sai dua. Ntxiv rau kefir lossis tshuaj yej.

Qhiav (hauv paus) - zom cov rog thiab tshem tawm cov co toxins thiab co toxins. Koj tuaj yeem ua tshuaj yej nrog qhiav. Qhiav cag yuav tsum tau txiav mus rau hauv cov ntawv me me los yog grated, muab tso rau hauv tshuaj yej, uas koj tau swm. Muaj txiaj ntsig zoo rau kev zom zaub mov. Lub cev huv lawm.

Mustard - nce tus naj npawb ntawm lub plab zom mov, ua kom nrawm rhuav tshem ntawm cov rog. Thaum noj rau lub sijhawm luv luv, lub cev kub ntawm tus neeg yuav nce ntxiv.

Ntsuab tshuaj yej - muaj nyob rau hauv nws cov muaj pes tsawg leeg tshuaj uas nquag hlawv cov rog. Nws yog cov tshuaj antioxidant, detoxifies thiab ua kom ceev cov metabolism hauv lub cev. Neeg Asian haus 4 khob dej tshuaj yej ntsuab ib hnub twg, ntseeg hais tias nyob rau hauv ib qho npaum li no cov roj hlawv cov nyhuv yuav tshwm sim nws tus kheej ntau dua. Yuav tsum diluted nrog mis (tsis muaj rog) - kom ua tiav cov nyhuv zoo.

Txiv mab txiv ntoo - Walnut, tus cwj pwm los ntawm cov rog siab cov ntsiab lus, muaj txiaj ntsig zoo rau kev ua kom lub cev poob phaus. Muaj cov calcium, fatty acids, iron thiab phosphorus. Ib hnub yog txaus kom tsis haus ntau tshaj 30 g ntawm almonds (txog 23 txiv ntoo).

Ntoo thuv txiv ntoo - muaj C17H31COOH linoleic acid, uas txig ua kom qab los. Lawv txawv los ntawm lwm hom noob txiv ntoo hauv qhov ntau ntawm cov protein hauv cov lus muaj.

Txiv laum huab xeeb - Kev nrawm metabolism thiab ua kom rog. Qhov zoo rau khoom noj txom ncauj thawm hnub. Tsis txhob noj ntau tshaj 50 g ntawm txiv laum huab xeeb hauv ib hnub (kwv yees li 10-12 daim).

Tsis txhob hnov qab txiaj ntsig ntawm cov txiaj ntsig roj tsawg ntawm cov nqaij thiab ntses. Qhov tom kawg muaj qhov ntau ntawm iodine thiab omega-3. Cov khoom noj muaj nqaij ntses nyoo muaj cov txiaj ntsig zoo rau kev tawg ua rog. Cov nqaij uas tsis muaj rog yog qhov zoo tshaj ntawm cov protein, uas lub cev siv ntau lub zog ntawm kev zom cov zaub mov.

Dab tsi yuav tsum yog cov khoom noj khoom haus rau cov roj hlawv? Cov zaub mov ntawm ib tus neeg uas xav kom poob ceeb thawj yuav tsum muaj qhov muaj kuab. Ib zaug ib as thiv, teem hnub tsis ua hauj lwm thaum koj tuaj yeem lo rau cov khoom noj mono. Sim tsim kho cov ntawv qhia zaub mov txhua hnub siv cov khoom noj muaj roj, kom lub cev poob phaus mus yam tsis muaj kev phom sij, koj xav tau kev noj zaub mov kom zoo.

Cov khoom noj rau cov rog hlawv yog noj thoob plaws ib hnub, tab sis ntau dua tom qab noj hmo, thaum muaj kev cuam tshuam ntawm cov metabolism hauv kev ua haujlwm. Yog tias tshais muaj lub siab zoo, tom qab ntawd rau noj hmo koj tuaj yeem haus ib khob dej tshuaj yej ntawm cov tshuaj ntsuab, noj zaub ntsuab lossis txiv hmab txiv ntoo nyias. Thaum sawv ntxov koj tuaj yeem noj granola, tsev cheese, cereal.

Kev noj zaub mov zoo rau kev hlawv cov rog yuav tsum yog nrog qhov tsawg kawg ntawm cov khoom "phom sij". Piv txwv li, ntsev tsis zoo cuam tshuam rau cov txheej txheem ntawm kev poob phaus. Txo nws txoj kev nkag mus thiab tom qab ntawd cov txiaj ntsig ntawm kev ua zaub mov tsim nyog yuav nce ntxiv.

Ib lub tais tuaj yeem suav nrog ntau yam khoom muaj roj muaj cov roj hlawv.

Sim cov qes-uas muaj calorie thiab dib qab uas muaj qab nrog kua txiv apple cider vinegar. Txiv hmab txiv ntoo thiab zaub smoothies nrog cov ntsiab lus ntau ntawm cov rog hloov roj pab ua rau kom poob phaus. Lawv tuaj yeem npaj tau los ntawm cov txiv hmab txiv ntoo lossis zaub uas ua rau muaj roj hlawv. Koj tuaj yeem ua cov dej cawv qab ntawm raspberries thiab mis nyuj nrog cov roj tsawg.

Dreval A.V. Mob ntshav qab zib mellitus. Pharmacological reference book, Eksmo -, 2011. - 556 c.
Akhmanov M. Mob ntshav qab zib thaum laus. St. Petersburg, luam tawm lub tsev "Nevsky Prospect", 2000-2002, 179 nplooj ntawv, luam tawm tag nrho 77,000 daim.
Kazmin V.D. Kev kho mob ntshav qab zib nrog tshuaj ntsuab rau cov pej xeem. Rostov-on-Don, Vladis Publishing House, 2001, 63 nplooj ntawv, ncig 20,000 luam.
Olga Aleksandrovna Zhuravleva, Olga Anatolyevna Koshelskaya und Rostislav Sergeevich Karpov Sib ntxiv los tiv thaiv kev kho mob hauv cov neeg mob ntshav qab zib mellitus: monograph. , LAP Lambert Kev Kawm Tshaj Tawm - M., 2014 .-- 128 p.

Cia kuv qhia kuv tus kheej. Kuv lub npe yog Elena. Kuv tau ua haujlwm li endocrinologist rau ntau dua 10 xyoo. Kuv ntseeg hais tias tam sim no kuv yog tus kws tshaj lij hauv kuv daim teb thiab kuv xav pab txhua tus neeg tuaj saib lub vev xaib kom daws qhov nyuaj thiab tsis yog li cov haujlwm. Txhua cov ntaub ntawv rau lub xaib tau sau thiab ua tib zoo ua kom tiav thiaj li xa ntau li ntau tau cov ntaub ntawv tsim nyog. Ua ntej thov cov ntaub ntawv uas tau piav qhia hauv lub vev xaib, kev sab laj yuav tsum nrog cov kws tshwj xeeb ib txwm tsim nyog.

Cov Khoom Roj Rog Hlawv

Tau kawg, koj yuav tsum nkag siab tias tsis muaj ib qho khoom noj zoo li no, haus uas nyob hauv qhov tsis muaj ntau, koj tuaj yeem poob ceeb thawj. Tab sis muaj cov khoom noj uas yuav pab kom tsis txhob muaj kev tshaib plab thiab tsis xav noj zaub mov ntxiv. Thiab dua li, lawv yuav pab kho kom qhov metabolism sai, uas pab ua rau poob kev poob phaus.

Cov khoom lag luam tsim muaj rog thiab rog rog

Tam sim no peb yuav txheeb xyuas seb cov zaub mov twg hlawv cov rog thiab pab rau kom poob phaus los ntawm kev txaus siab lub cev nrog cov tshuaj muaj txiaj ntsig thiab kev siv tshuaj metabolism.

Nws puas yog txiv hmab txiv ntoo lossis zaub? Qhov no puas muaj lub ntsiab lus? Txhua yam koj yuav tsum paub yog tias txiv lws suav muaj ntau yam tshuaj uas muaj txiaj ntsig, lawv pab kom poob phaus thiab tsis nce ntxiv. Lawv yog cov tsis tshua muaj calorie, thiab tib lub sijhawm muab qhov kev xav ntawm qhov muaj txhij txhua, muaj cov khoom siv fiber, uas tso cai rau koj nyob hauv cov lus tsa suab.

Zoo li txhua yam zaub mov muaj txiaj ntsig zoo, txiv lws suav tsis yog pab koj yuag xwb. Cov kev tshawb fawb qhia tias lycopene muaj cov kab mob antioxidant uas tsis tshua muaj txiaj ntsig hauv kev kho mob ntawm ntau yam kab mob. Tom ntej no hauv khw, tsis txhob hnov qab tso cov txiv lws suav rau hauv lub pob tawb.

Muaj ntau nyob rau hauv cov vitamin C, txiv kab ntxwv yuav pab koj lub cev ua hauj lwm ntawm qib zoo, tab sis yog tias koj xav kom poob phaus, tsis txhob hnov qab tias txiv kab ntxwv muaj qab zib. Koj tsis tuaj yeem txav tawm ntawm qhov no, lawv muaj cov piam thaj ntau, uas tuaj yeem hloov mus ua rog, thiab tsis kub hnyiab. Tab sis lawv tsis tshua muaj calories, thiab cov fiber ntau yuav pab tswj cov ntshav qabzib.

Txhawm rau pab cov txiv kab ntxwv ua kom poob ceeb thawj, siv lawv hauv kev sim, thaum tseem txaus siab koj xav tau cov khoom qab zib nrog cov txiv kab ntxwv.

Oatmeal

Txawm hais tias cov neeg txhawb nqa kev noj haus hauv Paleo yuav tsis pom zoo, ntau lwm tus yuav hais tias oatmeal txo qhov hnyav vim cov fiber ntau lawv ceev cov metabolism thiab pab koj lub siab ntev. Txhua tus neeg, los ntawm Mrs. Hutson mus rau cov kws kho mob, hais tias qhov zoo tshaj plaws pib rau koj hnub yog nrog ib qho kev pabcuam ntawm oatmeal rau noj tshais.

Antioxidants thiab lwm yam minerals ua nws txoj kev xaiv txoj cai, thiab tsis yog los ntawm cov khoom siv fiber ntau. Oatmeal yog cov khoom lag luam zoo heev rau cov uas xav txo lawv cov roj (cholesterol).

Thaum koj tab tom sim kom poob ceeb thawj, nws tsis tas yuav tsum tau noj cov zaub mov qab qab. Nws yog lub sijhawm los sim nrog kev ua si los ntawm ntau lub teb chaws. Ntau ntawm lawv muaj cov thermogenic thaj chaw uas ua kom nrawm metabolism ntxiv, ntxiv rau, kev npaj ua noj haus nrog txuj lom yuav dhau los ua zoo li cov tais los ntawm lub tsev noj mov.

Qee cov piv txwv: cov noob zaub yuav rov ua kom koj cov zaub mov zoo dua thiab ua rau cov metabolism sai, qhiav yuav txhim kho kev zom zaub mov. Ginseng yuav muab lub zog rau, thiab kua txob dub yuav pab hlawv cov calories. Koj puas nyiam Indian khoom noj khoom haus? Turmeric tseem hlawv cov nyhav tshaj.

Qos yajywm (Qab Zib)

Oprah nyiam cov qos yaj ywm thiab ntseeg hais tias ib zaug, tsaug rau qee rau nws, nws poob ceeb thawj. Tab sis koj tuaj yeem ua tau poob ceeb thawj los ntawm hloov cov qos yaj ywm ci nrog lawv cov "tij laug"? Nws hloov tawm tias cov qos yaj ywm qab zib yog qhov zoo rau cov neeg noj zaub mov vim tias lawv tsis tshua muaj calories thiab muab qhov kev xav zoo rau tag nrho.

Yog tias koj nyiam qos yaj ywm, cov qos yaj ywm tuaj yeem yog cov khoom lag luam zoo heev uas koj tsis tas yuav tsum tau zam thaum lub sijhawm noj mov, koj tuaj yeem hloov cov qos yaj ywm dog dig nrog nws. Qos qab zib muaj fiber ntau, vitamin C, potassium, thiab vitamin B6.

Nws yog qhov nyuaj rau xav txog tias thaum koj noj ib lub txiv apple, koj poob phaus. Lawv qab zib heev uas lawv tuaj yeem kov yeej txoj kev nqhis rau cov khoom qab zib - nws yooj yim to taub vim li cas lawv yog ib feem ntawm ntau cov khoom qab zib. Cov txiv av yog cov calories, cov roj, thiab sodium tsawg. Tab sis lawv muaj fiber ntau.

Fiber ntau muab qhov zoo nkaus ntawm satiety, thiab tso cai rau koj kom tsis txhob mus vwm los ntawm kev tshaib plab ntawm cov zaub mov. Nws kuj tseem pab txhawm rau txhim kho kev zom zaub mov. Zom cov txiv av kom huv si, thiab yuav cov khoom ntuj tsim kom koj tuaj yeem tawm tev ntawm lawv.

Qhov no yog ib qho ntawm cov khoom lag luam uas suav nrog yuav luag txhua cov zaub mov uas twb muaj lawm. Cov txiv ntoo tau suav nrog hauv kev noj zaub mov ntawm cov neeg tsis noj nqaij thiab cov neeg taug ntawm Paleo, thiab kev rau siab yuav tsum ua kom pom cov khoom noj uas muaj cov tsis muaj txiv ntoo. Lawv tuaj yeem noj cov nqaij nyoos, thiab ib qho me me ntawm cov nqaij nyoos, walnuts, almonds lossis pecans me me tuaj yeem ua cov khoom noj txom ncauj zoo thiab muab koj lub siab xav rau ob peb teev lossis ntau dua.

Yog tias koj tsis nyiam noj txiv ntoo cais, sim txiav thiab nphoo nrog cov chav kawm loj lossis cov tais diav noj. Koj tseem yuav tuaj yeem muab cov txiaj ntsig zoo thiab tau txais lub qab ntxiag ntawm lub tais.

Yav dhau los paub ntawm cov neeg tsis noj zaub, quinoa yog tam sim no dhau los ua neeg nyiam. Cov txiaj ntsig tau hloov los ntawm cov zaub mov muaj txiaj ntsig zoo li nplej thiab qos yaj ywm rau quinoa. Koj tseem yuav tau txais txhua yam los ntawm cov zaub mov nrog ib qho nyiaj ntxiv hauv cov vitamins uas muaj nyob hauv quinoa.

Yog tias koj tsis tau sim cov kab lis kev cai no, koj tseem tos rau dab tsi? Quinoa yuav pab koj kom muaj kev txaus siab, nws muaj calories tsawg, thiab nws kuj muaj glycemic index tsawg. Thiab qhov no yog ib qho ntxiv!

Taum yog ib qho khoom noj ntawm plaub teev qeeb noj cov zaub mov carbohydrate. Lawv raug qhuas rau lawv lub peev xwm los tswj ntshav qab zib thiab txhim kho kev zom zaub mov vim lawv cov ntsiab lus fiber ntau. Sim ntxiv cov kaus poom ntawm cov noob taum dub uas yog cov zaub mov rau koj noj tom ntej, tshwj xeeb yog tias lawv tuaj yeem hloov cov khoom noj uas muaj cov khoom noj ntxiv rau xws li mov ci lossis mov. Ntau lub tsev noj mov muab cov noob taum dub ua ib sab zaub mov, lawv kuj yog qhov zoo tshaj plaws rau cov neeg uas mus taug kev nrog phooj ywg thiab tsis xav ua dab tsi rau kev noj zaub mov noj.

Qe dawb

Muaj kev sib cav nyob ib puag ncig ntawm lub qe: qee tus gurus hais tias yolks tsis muaj kev sib raug zoo, ntau lwm tus neeg sib cav tias rau qhov poob phaus, cov qe dawb yuav tsum tau nyiam. Kev sib cav sib ceg tuaj qhov twg tuaj? Cov qe yog qhov zoo ntawm cov protein, thiab lub pob zeb ntog yog tias cov rog thiab cov cholesterol nyob hauv lub qe muaj nuj nqis siv.

Tsis txhob siv kev pheej hmoo los ntawm kev noj yolks thiab tau txais txiaj ntsig los ntawm cov protein tsis muaj kev txhawj xeeb txog cov kev phom sij ntawm yolk.Thaum koj qhov hnyav nce mus txog qhov koj xav tau, koj tuaj yeem rov qab lawv rov qab rau koj cov zaub mov noj thiab haus cov sib npaug protein thiab yolks.

Tsis tas yuav zaum ntawm qhov tsis paub txog txiv kab ntxwv qaub kev noj zaub mov kom tau txais txiaj ntsig los ntawm nws, tab sis rau cov neeg feem coob, txiv kab ntxwv qaub tuaj yeem yuav khoom tshiab hauv khw. Txiv kab ntxwv qaub tsis nyob rau hauv cov npe ntawm cov khoom xav tau tshaj, tab sis koj yuav tsum suav nrog. Hais txog kev poob phaus, muaj lub tswvyim hais ua dabneeg ntev ntev hais tias txiv kab ntxwv qaub pab kom yuag, thiab nws tau muaj pov thawj los ntawm kev tshawb fawb soj ntsuam.

Koj tsis tas yuav tsum yuav lub txiv nws tus kheej, koj tsuas yog tuaj yeem yuav kua txiv kab ntxwv qaub thiab haus nws es tsis txhob noj cov txiv ntoo xwb. Tim Ferris, Hauv Lub Plaub Hlis Lub Cev, hais tias nws haus cov txiv kab ntxwv kua txiv thaum nws "hnub pub dawb" hauv kev sim kom tsis txhob hnyav dua.

Nqaij qaib mis

Txawm hais tias nqaij qaib mis hauv lub mis yuav tsis yog kev xaiv tus neeg tsis noj nqaij lossis nqaij tsis noj ntshav, feem ntau lawv noj los ntawm cov neeg noj zaub mov zoo thiab cev nqaij daim tawv vim tias lawv cov protein ntau thiab cov rog tsawg. Tsaus cov nqaij qaib tsis coj mus rau hauv tus account thaum nws los txog rau cov protein zoo. Cov neeg Amelikas feem ntau suav nrog nqaij qaib ua ib feem ntawm lawv cov zaub mov vim nws yog ib hom neeg nyiam nqaij tshaj plaws hauv tebchaws.

Tsuas yog nco ntsoov - cov nqaij yuav tsum tsis muaj tawv nqaij. Sim ntxiv cov txuj lom sib txawv, xws li cov tau teev saum toj no, kom nws txawm qab qab. Ua ke nrog kev tawm dag zog, nqaij qaib mis yuav pab ua kom cov leeg khov kho thiab ua kom cov metabolism.

Tej zaum noj txiv tsawb zoo li nws yog ib qho zoo rau peb vim tias lawv rov coj peb los rau lub neej txheej thaum ub. Cov kev tshawb fawb tshawb fawb tau ntau npaum li cas ntawm cov txiaj ntsig ntawm tsawb ntawm tib neeg, kev ntseeg siab ntau dua muaj qhov lawv pab peb ua kom zoo. Lawv tuaj yeem tau yooj yim noj thawm hnub vim lawv lub siab ntau yam. Ntxiv ib nplais ntawm tsawb rau hauv porridge thaum koj tawm hauv tsev, coj ob peb lub txiv tsawb nrog koj thaum koj xav tau tej yam qab zib, lossis tsuas yog noj thaum mus. Nws yog qhov zoo tshaj rau noj 1 txiv tsawb nyob rau hauv ib hnub, vim tias lawv yog qhov ua kom qab zib.

Pear feem ntau tau txiav txim superficially, txiav txim siab nws lub oblong tsis nco qab tus muam ntawm ib lub kua, tab sis pears muaj lawv tus kheej tshwj xeeb aroma thiab noj qab haus huv zoo, suav nrog cov roj hlawv cov khoom. Lawv pab kom hnov zoo, lawv muaj qhov sib txawv ntawm cov txiv apples thiab lwm yam txiv hmab txiv ntoo, ua rau muaj fiber ntau uas lawv muaj yog qhov tseem ceeb tshaj.

Cwj pwm yuav pom nyob hauv ntau cov zaub mov txawv rau lub tais qab. Yog tias koj tsis tau siv pears rau kev ua noj ua haus, lossis tsuas yog tsis tau noj lawv, nws yog lub sijhawm pib.

Ntoo thuv txiv ntoo

Cov noob txiv ntoo muaj cov phytonutrients uas pab txo kev qab los noj mov. Qhov no txhais tau tias koj tsis tas yuav yuav cov khoom noj uas muaj nqi kim nrog cov tshuaj muaj kuab uas tsis zoo, uas yuav tsum ua kom tsis qab los noj mov. Txhua yam koj xav tau yog kom muaj ob peb txiv ntoo thuv nyob ntawm tes.

Xaiv cov nceb hloov cov kua txob lossis pizza hnyuv ntxwm ua rau kom poob phaus, tab sis kev noj nceb ntau nrog lwm cov zaub mov zoo yuav ua rau muaj txiaj ntsig zoo dua vim muaj cov ntsiab lus tsis muaj calorie thiab ntau cov vitamins.

Sim ua hom tshiab ntawm kev nceb, ib qho uas yuav zoo li txawv me ntsis, tsis txhob tsum ntawm kev siv cov champignons uas nquag siv. Txhua ntawm lawv muaj lawv tus kheej tshwj xeeb zoo, tab sis lawv txhua tus muaj ib yam ua ke - lawv pab txhawb rau qhov kev poob phaus.

Lentils tau nce ntxiv cov koob meej raws li qhov muaj txiaj ntsig zoo thiab kev coj noj coj ua uas pab tshem tawm cov phaus ntxiv. Cov muaj fiber hauv nws yuav pab kom noj qab nyob zoo thaum noj mov, thiab yuav tiv thaiv kom qhov ntshav qab zib nce ntxiv.

Yog tias koj yog ib tug neeg tsis noj nqaij, cov kua txiv kab ntxwv yuav yog qhov zoo ntawm cov protein rau koj, lossis koj tuaj yeem siv nws ua zaub mov rau sab. Nws yuav ua kom cov roj (cholesterol) nyob tsis txaus thiab pab zom cov carbohydrates zoo dua.

Kub txob

Yog tias koj yog tus kiv cua ntawm cov khoom noj ntsim, cov kua txob kub yuav thov koj.Cov kua txob kub xws li habanero, jalapenos thiab chipotle yeej yuav pab kom yuag poob, thiab ntxiv zest rau yuav luag txhua cov zaub mov. Lawv muaj capsaicin, uas yog pab rau cov neeg uas xav kom poob ceeb thawj.

Yog tias koj txhawj xeeb tias cov kua txob kub yuav hlawv ib lub qhov hauv koj lub plab, tom qab ntawv tshawb fawb tsis ntev los no pom tias cov kua txob kub kub yeej pab tiv thaiv qee yam kab mob hauv lub plab, xws li tua cov kab mob uas ua rau mob plab. Tsis txhob ntshai!

Nws yuav yog peb qhov kev tso tseg yog tias peb tsis suav cov zaub mov broccoli hauv cov npe no, txawm hais tias tej zaum koj yuav txaus siab nrog txhua tus neeg cov dab neeg hais txog zaub cob pob. Nws hloov tawm tias koj niam thiab niam tais hais yog lawm, zaub cob pob yog qhov muaj txiaj ntsig zoo, thiab ntxiv rau, nws pab txhawb rau qhov poob phaus.

Yog li cas tiag? Zaub cob pob muab ib qho zoo nkaus li ntawm tag nrho, thiab tsis tsuas yog qhov ntawd. Zaub cob pob muaj ntau cov as-ham, fiber ntau, uas yuav ua rau koj lub ntsej muag. Lub caij nws nrog txuj lom los yog kua txob, tab sis ceev faj ntawm zaub cob pob thiab cheese kua zaub, vim nws yuav tsis ua haujlwm rau qhov poob phaus.

Organic Noj Nqaij Nqaij

Kev noj zaub mov nqaij muaj protein, nws tsis muaj rog, tab sis nco ntsoov xaiv cov nqaij ntuj yog tias koj xav poob phaus. Kom tau txais txiaj ntsig zoo dua, cov nqaij los ntawm nyuj, npua, thiab lwm yam tsiaj muaj lub zog nqus nrog cov tshuaj tua kab mob thiab kev loj hlob cov tshuaj hormones. Cov nqaij zoo li no tuaj yeem cuam tshuam cov txheej txheem ntawm kev poob phaus.

Nqaij nce tsis tas siv cov tshuaj chiv tsis muaj cov as-ham ntau dua li cov nqaij dog dig, tab sis qhov sib txawv yog qhov nws tsis muaj. Yog tias koj tsis pom cov nqaij organic, noj cov nqaij nyom lossis nrog tsawg tsawg ntawm cov tshuaj ntxiv rau tshuaj.

Cantaloupe (cantaloupe)

Lawv hais tias los ntawm kev noj cov cantaloupe, koj hlawv ntau calories tshaj qhov nws muaj. Muaj tseeb los yog tsis, tab sis tseem melon pab kom poob phaus. Nws yog qab zib, tab sis tsis heev hauv calories, zoo li feem ntau cov khoom qab zib. Nws tseem muaj fiber ntau, txawm tias koj tsis tuaj yeem qhia cov saj.

Nws feem ntau ntxiv rau cov kua txiv ntoo, nrog cov txiv hmab txiv ntoo xws li txiv hmab txiv ntoo lub caij ntuj sov, txiv pos nphuab, lossis los ntawm nws tus kheej li lub tonic lossis khoom txom ncauj. Lwm qhov tseeb tseeb: cantaloupe ua rau koj daim tawv nqaij zoo nkauj.

Cov menyuam yaus tawm ntawm cov zaub ntsuab hauv lub phaj, thaum cov neeg laus to taub tias nws muaj txiaj ntsig zoo li cas, suav nrog kev poob phaus thiab lub cev zoo. Nws tuaj yeem noj nyob rau hauv cov xwm txheej txawv: tshiab raws li cov zaub xam lav, cov kaus poom thiab khov. Nws ua hauj lwm zoo rau kev poob phaus, vim tias nws muab kev ua haujlwm rau lub plab, thiab tib lub sijhawm nws muaj tsawg calories.

Peb qhia koj kom yuav ntuj ntoo zaub ntsuab, uas tsis yog cog rau cov tshuaj chiv.

Ntsuab tshuaj yej

Koj tuaj yeem twb paub hais tias ntsuab tea yog qhov muaj txiaj ntsig zoo ntawm antioxidants, tab sis koj puas paub tias nws pab txhawb rau qhov kev poob phaus? Qhov no yog vim muaj cov ntsiab lus ntawm catechins. Nws yog ib feem ntawm cov tshuaj yej ntsuab uas hlawv cov calories ntau thiab rog.

Piv rau lwm cov tshuaj yej, cov tshuaj yej ntsuab zoo dua li lwm tus hauv qhov nws tsis ua tiav zoo li lwm tus, thiab yog li ntawd khaws cov txiaj ntsig zoo dua li antioxidants, phytonutrients, uas ua rau nws yog ib qho zoo tshaj plaws ntawm peb cov npe.

Tsis txhob ntsuas qhov zoo ntawm cinnamon, nws siv tau tsis tsuas yog ci. Cinnamon ua rau kom poob ceeb thawj, 1 diav ntawm cov cinnamon ib hnub yuav muab cov txiaj ntsig zoo. Puas yog khawv koob dabtsi? Tus tshaj plaws yog tias cinnamon tso cai rau koj kom cov ntshav qabzib ntau ntxiv. Nws lub luag haujlwm tseem ceeb hauv koj txoj kev xav thoob plaws ib hnub, koj yuav nquag lossis qaug zog npaum li cas.

Tswj cov ntshav qab zib kom ib txwm ua kuj pab tiv thaiv kev tshaib plab. Tsuas yog ua kom koj lub bun muaj cov cinnamon txaus.

Asparagus muaj ntau yam khoom muaj txiaj ntsig zoo, thiab lawv txhua tus muaj lub luag haujlwm hauv cov txheej txheem ntawm cov neeg poob phaus. Qhov ua ntej yog pab tshem tawm cov co toxins thiab lwm yam pov tseg. Nws kuj pab hauv kev zom zaub mov thiab khaws cov kab mob zoo hauv cov hnyuv.Nws tsim nyog sau cia tias qhov no yog zaub mov zoo, uas txhais tau tias nws muaj ntau cov vitamins thiab minerals uas tuaj yeem pab koj.

Ntau cov neeg noj zaub mov zoo li saj ntawm asparagus, nws yooj yim heev rau kev ua noj, nws ua ke nrog cov nquab thiab cov txuj lom, thiab ua qhov zoo ntxiv rau cov zaub mov zoo tib yam.

Txawm hais tias cov khoom noj khoom haus ceev ceev tau pib ntxiv guacamole rau txhua yam zaub mov, avocados yog cov khoom hnyav poob zoo. Tau ntau xyoo, avocados tseem tsis tau lees paub tias yog cov khoom lag luam rau qhov poob phaus vim cov roj nyeem, tom qab ntawd cov khoom noj muaj roj yog suav tias yog kev phom sij. Tom qab ntawd peb wised thiab pom tau hais tias tsis yog txhua yam muaj roj yog tsim sib npaug, thiab cov rog zoo pab kom poob phaus.

Sim ntxiv cov avocado rau koj cov qhaub cij, lossis ua rau koj tus kheej guacamole. Sim kom tsis txhob guacamole hauv tsev noj mov, vim tias koj yuav tsis paub nws cov pes tsawg.

Txiv laum huab xeeb

Ntawm cov khoom lag luam uas txhawb nqa kev poob phaus, txiv laum huab xeeb tsim nyog tshwj xeeb, vim tias cov no yog cov rog zoo uas yuav pab kom poob phaus. Nws muaj qhov tsw qab, nws txaus siab qhov kev tshaib kev nqhis thiab tseem ua rau nws lub siab. Hauv Kev Noj Haus Hauv Abs, txiv laum huab xeeb yog piav raws li cov khoom noj muaj txiaj ntsig zoo heev thiab pom zoo ntxiv rau smoothies.

Cov roj tsw qab almond kuj pab tau zoo rau poob phaus, tab sis feem ntau nws raug nqi ntau dua li txiv laum huab xeeb. Nyob rau hauv qee kis, xaiv cov khoom noj organic noj tsuas yog txiv laum huab xeeb thiab, tejzaum nws, ntsev hiav txwv.

Salmon muaj cov omega-3s thiab qee cov zaub mov ua tau ua rau ntawm nws. Thaum xub thawj siab ib muag, nws zoo nkaus li nws rog dhau los thov ib yam khoom muaj txiaj ntsig rau qhov poob phaus, tab sis nws tsis muaj cov roj nyeem nyeem ntau, raws li, piv txwv li, hauv cov zaub mov nrawm hamburger, qhov twg cov ntsiab lus ntawm omega-3 ntau tshaj li txhua tus lees paub.

Tshuaj ntsev yog ib yam khoom uas koj xav ntxiv rau koj cov zaub mov kom paub seb koj lub cev yuav ua li cas rau nws. Yog tias nws cuam tshuam rau koj lub cev, xav noj ntau zaus hauv ib asthiv. Zoo hmoo, muaj ntau cov zaub mov txawv salmon uas cov tais yuav tig los ua kom muaj roj tsawg thiab qab.

Organic Unfiltered Kua Cider Vinegar

Kua cider vinegar enzymes pab kev zom thiab ua kom yuag poob. Nws raug nquahu kom ntxiv nws rau dej distilled thiab haus nws ua ntej noj mov. Kua cider vinegar pab txoj kev zom, thiab koj lub cev yuav rho tawm tag nrho cov as-ham los ntawm cov zaub mov.

Nws tseem tuaj yeem tswj kev qab los noj mov, yog li yog tias koj pom koj tus kheej tshaib plab ntawm cov pluas noj thiab saib rau qee yam kom "tso tawm" tshaib plab ua ntej koj noj mov tom ntej, kua txiv ntoo cider vinegar yog tus pab zoo rau ntawm no.

Cov yogurt Greek

Cov kua mis nyeem qaub Greek yog nce lub npe nrov rau cov kua mis nyeem qaub zoo dua. Qhov no yog vim qhov tseeb tias nws muaj protein ntau thiab qab zib tsawg dua li cov kua mis nyeem qaub tsis tu ncua. Tab sis koj yuav tsum tsis txhob tso tam sim ntawd yoghurts zoo tib yam, dua li muaj ntau cov khoom uas yog cov Greek yoghurt tuaj yeem hloov pauv.

Piv txwv li, koj tuaj yeem siv nws los hloov cov qab zib qaub thiab txiav ntau calories thiab rog. Koj kuj tseem tuaj yeem siv nws rau ci ua qhov hloov pauv rau lwm cov rog thiab roj, tab sis nws yuav tsis tuaj yeem ua haujlwm thaum xub thawj thiab nws yuav siv ntau zaug.

Txiv roj roj

Vim li cas txiv roj roj ua rau kom poob phaus vim tias nws tuaj yeem hloov lwm yam khoom noj, xws li kev hnav khaub ncaws lav lossis lwm cov roj uas pom tias muaj kev phom sij. Txawm hais tias koj tsis hloov dab tsi hauv koj li kev noj haus lossis kev ua neej, tab sis pib siv txiv roj roj, nws tseem yuav muaj feem cuam tshuam hauv kev poob phaus. Tab sis feem ntau cov neeg pom tias qhov tshwm sim yuav pom ntau dua yog tias koj pib noj cov khoom noj Mediterranean.

Yuav luag txhua yam kev noj haus uas hloov tau cov Asmeskas Asmeskas cov zaub mov zoo yuav muaj txiaj ntsig thiab tso cai rau koj kom poob phaus phaus, thiab siv cov txiv ntseej roj tuaj yeem nqa ntau yam txiaj ntsig.

Cov cuab yeej zoo kawg nkaus ntawm blueberries hauv tshav pob poob - nrog nws koj hlawv rog.Nws pab lub cev kom tshem ntawm cov rog thiab qab zib, ntxiv rau, cov txiv ntoo no qab qab zoo heev thiab tuaj yeem txhim kho khoom noj khoom haus hauv tsev. Nws kuj tseem muaj lwm yam txiv hmab txiv ntoo thiab txiv hmab txiv ntoo zoo. Tsuas yog tsis txhob noj blueberries nrog qab zib.

Peb hais txog blueberries rau nws cov roj hlawv cov khoom, txawm li cas los xij, ntau lwm cov txiv hmab txiv ntoo tuaj yeem pab poob phaus, uas txhais tau tias nthuav koj cov kab rov tav thiab txaus siab rau cov txiv ntoo.

Qaib ntxhw mis

Qaib ntxhw mis yog ib qho khoom zoo heev kom ib txwm muaj ntawm tes, vim nws yooj yim heev rau lub sijhawm ntawm lub xeev tsis muaj zog, vim tias nws yog qhov zoo tshaj ntawm cov protein. Vim tias cov cuab yeej no, cov zaub mov tsis-carbohydrate thiab cov zaub mov uas tsis muaj carb ntau yog cov qaib ntxhw mis thiab lwm yam nqaij. Cov neeg uas lawv noj zaub mov noj yog kom muaj protein thiab protein tsawg sib npaug yuav pom tias lub mis muaj txiaj ntsig zoo.

Cov protein uas nws muaj kuj tseem yuav pab nrog kev cob qhia hnyav lossis thaum ua kom cov nqaij muaj zog, nrawm rau koj cov metabolism. Qhov no yog vim qhov nce hauv calories hlawv ib hnub.

Laj Sab

Koj tuaj yeem nphoo nrog flaxseed yuav luag txhua yam, thiab qhov no yuav yog txoj hauv kev zoo dua li ntau cov zaub mov noj uas txuas ntxiv mus. Qhov laj thawj rau qhov no yog tias flaxseed muaj cov tshuaj uas muaj txiaj ntsig zoo rau lub cev, xws li omega-3. Nws kuj tseem muaj fiber ntau, uas yuav pab koj xav tias tag nrho ntawm lub zog.

Ib qho cuab yeej tseem ceeb ntawm cov roj ntsha yog qhov muaj peev xwm ua kom lub cev metabolism. Qhov nyiaj tau los sab yog lub peev xwm los txo qis cov roj (cholesterol) phem hauv lub cev, uas lawv muaj nyob rau hauv peb cov npe khoom noj zoo rau cov txiaj ntsig rau lub cev thiab kev siv yooj yim.

Noj tshiab!

Nws yog qhov zoo tshaj plaws los siv cov khoom xyaw tshiab thaum tsim nyog, tshwj xeeb tshaj yog rau cov zaub mov zoo rau ntawm no. Nws poob ntau antioxidants thiab muaj peev xwm txo thaum lub sijhawm ua noj. Khaws nws kom ze rau lub xeev xwm txheej li sai tau.

Ntxiv rau kev ua zaub mov kom zoo, xaiv cov khoom noj organic thaum twg muaj. Qhov tsis muaj cov tshuaj tua kab, tshuaj tua kab thiab tshuaj tua kab hloov kho yuav ua rau lawv muaj txiaj ntsig zoo los qhia lawv tus kheej, thiab yuav tsis ua haujlwm tiv thaiv kom tsis zoo rau cov txiaj ntsig ntawm cov khoom.

Ua kua zaub los ntawm cov zaub mov zoo tsim nyog yog txoj hauv kev muaj txiaj ntsig los ntawm lawv thiab ua rau lawv muaj peev xwm tshaj dua. Kua zaub yog qhov cuab yeej zoo rau kev poob phaus thiab pab txhim kho kev zom zaub mov. Tsis tas li, koj tuaj yeem ua ke ntau yam khoom rau qhov tiag, tag nrho ntawm cov zaub mov vitamins, pab kom poob phaus.

Cov kua zaub tuaj yeem pabcuam ua ntej noj zaub mov ntau dua, lossis nws tuaj yeem yog cov pluas noj tseem ceeb thaum nws qeeb rau qhov loj uas koj lub plab yuav zom. Nws yooj yim dua rau kev zom cov zaub mov thaum cov khoom xyaw kom huv thiab pov tseg rau lub xeev muag.

Yuav tsis muaj xov xwm : Sib piv cov zaub mov zoo thiab zoo rau koj nrog cov khoom noj yooj yim muag hauv cov khw muag khoom noj, cov khoom noj ceev thiab cov khw noj mov thoob plaws hauv lub tebchaws. Ntawm koj qhov kev ncig yuav khoom tom ntej, ntim cov pob tawb nrog cov zaub mov zoo no thiab pib sau koj lub cev nrog cov zaub mov uas yuav ua rau nws yuag dua thiab zoo nkauj!

Dab tsi pab txhawb rau qhov poob phaus

Tam sim no yog lub sijhawm los xyuas txog dab tsi sib tsoo cov rog hauv tib neeg lub cev. Cov txheej txheem nws tus kheej pib tom qab cov as-ham nkag mus rau lub plab, tom qab ntawd lawv tau nthuav tawm tshwj xeeb rau cov enzymes. Yog li, cov rog tau tawg, thiab tom qab ntawd thauj mus rau cov hlwb uas xav tau lawv. Tab sis nrog ib qho nyiaj ntau dhau, qhov dhau ntawm tsuas yog tso nyiaj, kev loj hlob ntawm adipose nqaij tshwm sim. Yuav kom rov qab tau txais cov txheej txheem, nws tsim nyog los tsim qhov kev cuam tshuam lub zog hluav taws xob, vim tias cov rog twg yuav tawg tawm dua. Rau ntau dua roj hlawv, ntau yam mob yuav txawv:

zom zom. Kev zom zaub mov pib pib hauv lub qhov ncauj, yog li cov zaub mov zoo dua hauv av, kev siv cov metabolism hauv kev ua kom tau zoo dua,
nws tseem zoo dua ntxiv rau zaub, zaub ntsuab rau koj cov nqaij hauv koj cov zaub mov noj,
lipids, uas yog, cov rog yog zoo dua nqus nrog cov vitamins,
cov kev ua lub neej nquag ua rau tus nqi metabolic nce ntxiv.

Nws txhawb kev qab los noj mov thiab pab hlawv rog

Ua ntej, koj yuav tsum to taub qhov txawv ntawm kev qab los noj mov thiab kev tshaib plab. Kev qab los noj mov, feem ntau, yog lub hlwb tshwm sim. Nws zoo li thaum dhau los ntawm khoom noj khoom haus ib tus neeg xav kom tau txais kev xav zoo los yog kev lom zem. Kev tshaib plab yog lub tswv yim ntawm lub cev tiag tiag: lub plab "xav tau" cov zaub mov.

Qab los noj mov suppressants

Thaum lub cev yuag, cov teeb meem tseem ceeb yog kev tshaib plab ntau dhau. Txawm hais tias cov neeg tau noj zaub mov ntau dua ib hlis yeej tsis muaj peev xwm tawm tsam nws. Qee tus ntaus nrog nws, cuam tshuam nrog kev ua haujlwm hauv tsev, saib yeeb yaj kiab thiab lwm yam. Txhawm rau ua kom qab los noj mov, koj tuaj yeem noj cov zaub mov tshwj xeeb uas pab ua rau lub plab thiab tsim kom muaj kev xav zoo nkaus rau lub sijhawm ntev. Muaj ntau ntawm lawv.

Piv txwv li, zaub pob. Nws ua haujlwm zoo li txhuam hniav, ntxuav lub cev, ua tsaug rau fiber ntau. Nws kuj tseem muaj ntau cov kua roj carbon Hlau kua roj ua kua, uas ua rau qeeb qeeb ntawm kev hloov pauv ntawm carbohydrates rau rog. Zaub txig zaum zoo nrog cov calories tsawg heev, ua kom poob qab. Los yog lub taub dag - nws yog qhov tseeb rau qhov ib txwm muaj. Tsis tas li ntawd, taub dag muaj cov nyhuv ua tsis haum me.

Yog li, poob ceeb thawj yog qhov nyuaj thiab cov txheej txheem ntev, tab sis nws tsis txhais tau tias kev tshaib nqhis txhua lub sijhawm. Ntau cov zaub mov muaj txiaj ntsig zoo rau kev hlawv cov rog.

Yuav ua li cas Cov Khoom Hluav Taws Xob Ua Haujlwm

Kev hlawv cov rog, cov khoom lag luam ua rau lub cev ua rau lub zog ua kom pov tseg ntawm cov rog lub cev. Tab sis qhov no tsis txhais tau tias kev paub txog qhov tsis muaj txiaj ntsig zoo ntawm txiv kab ntxwv qaub sai sai ua rau cov rog rog, koj yuav noj cov txiv no nkaus xwb.

Ua ntej, koj lwj lub plab, thiab qhov thib ob, nrog rau kev siv cov khoom noj muaj roj uas koj xav tau kom koom nrog kev ua kis las, vim hais tias kev ua haujlwm hauv lub cev tseem yog qhov tseem ceeb rau kev poob phaus thiab kev noj qab haus huv.

Qee cov khoom noj khoom noj uas tsis muaj calorie ntau ntau nws muaj lub peev xwm los ua kom cov txheej txheem zom zaub mov muaj txiaj ntsig ntxiv, vim qhov ntawd tag nrho cov txheej txheej ntawm cov rog raug hlawv, txo qhov hnyav. Lawv muaj cov vitamins thiab amino acids uas tsim nyog los tsim cov tshuaj hormones loj hlob txaus los pab cov rog rog, txheej txheem nws rau hauv lub zog, thiab tom qab ntawd siv nws los txuas cov hlwb tshiab.

Thawj qhov khoom tsis koom nrog ib qho kev faib tawm yog dej. Tsis muaj dej tsis tu ncua ua hauj lwm muab cov roj ntau ntxiv. Nws tsis yog qhov tsis muaj txiaj ntsig uas cov kws qhia noj haus pom zoo tias ua ntej mus rau hauv lub tub yees, koj yuav tsum haus ib khob dej kom puv koj lub plab ua ntej thiab hnov qee qhov txaus siab, thiab mam li pib noj.

Cov rog hlawv roj suav nrog ntau cov txiv hmab txiv ntoo, zaub, txuj lom thiab mis nyuj, uas, vim lawv cov qauv tsim qauv, tso cai rau lub cev siv lub zog ntau rau kev ua kom zoo dua li rov qab los.

Ua tsaug rau kev siv txiv av txiv ntoo, kev tsim pectin yog ua rau lub zog, uas tshem tawm cov dej noo ntau dhau ntawm lub cev, thiab tseem yuav pab ua kom lub cev rog. Cov tshuaj antioxidants ntau nyob rau hauv cov txiv av tiv thaiv kev loj hlob ntawm cov rog ntawm lub duav.

Kiwi khav theeb txheej ntau ntawm cov tshuaj muaj txiaj ntsig zoo: cov organic acids, pectins, qabzib, antioxidants, kab kawm, fiber ntau, thiab cov enzymes tshwj xeeb pab txhawb kev hlawv cov rog.

Pab txhim kho metabolism hauv ua tsaug rau fiber ntau, uas pom muaj nyob hauv qhov ntau. Celery muaj qhov txiaj ntsig zoo ntawm kev tswj ntawm cov dej ntsev ntsev, yog tias koj siv cov zaub ntsuab.

Dib yog cov cuab yeej zoo los tawm tsam hnyav dua, tab sis nws tau txais txiaj ntsig ntau tshaj plaws tsuas yog thaum lub sijhawm siav. Dib muaj cov nyhuv diuretic, thiab thaum ua ke nrog cov ntsiab lus tsis muaj calorie, nws dhau los ua qhov tsis tseem ceeb hauv kev sib ntaus cov rog rog. Qhov feem pua ntawm cov dej hauv cov dib muaj cov tshuaj lom los ntawm lub cev, ntxuav cov hnyuv.

Cardamom tau pom tias yog tus pabcuam hauv kev ua noj ua haus lom zem, tab sis nws, zoo li ntau lwm cov khoom, muaj peev xwm tshem tawm cov phaus ntxiv. Qhov tseem ceeb roj uas muaj nyob hauv daim cardamom nrawm metabolism hauv ntau lub sijhawm, ua lub cev ntawm kev zom zaub mov. Nrog kev pab ntawm cardamom, rog cov zaub mov, carbohydrates yooj yim tau ua tiav ntau ntau thiab sai dua.

Ntxiv nrog rau qhov muaj txiaj ntsig zoo ntawm lub siab nqaij, cayenne kua txob pab cuam sai rau cov txheej txheem kev zom zaub mov. Kev sib xyaw ua kom yuag poob yog siv cov kua txob cayenne nrog rau cov tshuaj pleev thiab cov tawv ntoo.

Qaub cream, kefir, tsev cheese nyob rau sab saum toj ntawm cov khoom lag luam nrog cov rog ntau dhau. Tab sis qab zib, mis nyuj tsis suav rau hauv cov npe, vim lawv muaj cov ntsiab lus rog. Cov roj ntsha muaj protein, uas muaj nyob hauv cov kua mis, ua rau peb lub cev tsis tas yuav tsum noj zaub mov ntxiv, hlawv rog.

Rog Kev hlawv cov khoom lag luam rau qhov poob ceeb thawj sai

Ntau cov kev tshawb fawb tau qhia tias kev noj cov blueberries tuaj yeem txo cov ntshav qab zib thiab nce insulin rhiab thaum lub sijhawm. Lwm cov txiv ntoo muaj tib cov nyhuv. Tsis tas li ntawd, txhua yam txiv ntoo muaj cov tshuaj fiber thiab tshuaj tua kab mob, uas ua rau muaj lub siab xav txog, txo kev tshaib plab.

Nws yog qhov zoo meej, qab thiab zoo tshaj plaws kev xav ntawm txhua yam. Qhov no yog ib qho kuv nyiam tshaj plaws ntawm cov khoom noj ntuj tsim nrog cov khoom ua rog rog.

Pineapple yog nplua nuj nyob hauv bromelain, ib qho tseem ceeb enzyme uas txhim kho kev zom zaub mov thiab pab ntxuav cov hnyuv. Tam sim no ob qhov tseeb no tau qhia tias cov no yog cov khoom siv heev uas hlawv cov roj ua haujlwm ntawm lub plab thiab sab, uas yog heev cua thiab noj qab haus huv.

Ntxiv mus, txiv puv luj yog lub npe hu ua catabolism-ua zaub mov. Qhov no txhais tau tias koj lub cev xav tau cov calories ntau dua los mus zom dua li nws muaj nws tus kheej, uas ua rau koj yuag dua.

Muaj fiber ntau hauv cov txiv av. Txawm tias ib qho txiv hmab txiv ntoo muab qhov kev xav ntawm tag nrho. Lub kua loj muaj yuav luag tsib grams fiber ntau. Txiv apples tseem muaj pectin ntxiv, yuav tsum tau siv sijhawm ntau npaum li ob zaug kom hnov zoo hauv plab piv rau lwm yam muaj fiber ntau kev noj haus.

Hauv ntej, ua tsaug rau cov txiv apples, koj xav tias ntev dua.

Pectin tseem txwv kev nqus ntawm cov rog los ntawm cov hlwb thiab pab lawv tshem nws. Tsis tas li ntawd, txiv apples muaj polyphenol, uas ua kom cov caj ces ua kom cov rog rog, uas ua rau ob lub tshuab ua rau koj qhov hnyav dhau.

Cov txiv ntseej kuj muaj cov ntsiab lus siab ntawm antioxidants, uas txhim kho cov txheej txheem oxidation hauv lub cev, uas ua rau txo qis ntxiv ntawm cov rog rog.

Ib qho ntawm cov zaub mov zoo tshaj plaws uas tuaj yeem muab ntxiv rau hauv cov roj hlawv roj yog cov txiv hmab txiv ntoo cocoa, nrog rau lawv cov kib muaj kib. Lawv raug suav tias yog qhov khoom noj khoom haus hauv cov khoom noj khoom haus thiab muaj elixir tiag tiag rau kev poob phaus, yog tias muaj ib qho. Vim li cas?

Ua ntej tshaj, cov txiv hmab txiv ntoo cocoa muaj cov tshuaj antioxidant hu ua polyphenol, uas tuaj yeem pab kho kev rog. Kev tshawb fawb hauv cov nas tau qhia tias cov tib neeg muab cocoa muaj cov ntshav qab zib tsawg dua. Lawv kuj muaj tus nqi qis dua ntawm qhov mob thiab yuav ua rau mob ntshav qab zib.

Ntau lwm txoj kev tshawb fawb qhia tau hais tias cocoa txiv hmab txiv ntoo, raws li antioxidants, yog nquag. Lawv siv kuj txhim kho cov tshuaj insulin. Txhua yam no ua rau koj yuag dua thiab zoo siab dua.

Cov khoom no hauv cov npe ntawm cov khoom lag luam uas tshem cov rog hauv plab tuaj yeem zoo li ntau rau koj.

Lokuma yog ib lub txiv ntoo hauv South America uas zoo sib xws heev ntawm avocado hauv qhov tsos thiab lub zog. Cov txiv ntoo no tsis yooj yim mus nrhiav ntawm cov khw muag khoom noj khoom haus, tab sis nws tuaj yeem pom hauv cov hmoov hauv cov khw muag khoom noj khoom haus huv.

Cov hmoov ntawm Lukum muaj qab zib caramel, uas ua rau nws muaj txiaj ntsig zoo rau kev qab zib. Hauv qhov no, cov hmoov tsis cuam tshuam loj heev rau cov ntshav qab zib.Cov txiv hmab txiv ntoo Peruvian no muaj protein ntau, beta-carotene, calcium, hlau thiab zinc.

6.Tub Npua

Txawm hais tias muaj tseeb tias muaj ntau yam zaub mov zoo hauv cov npe, muv pollen yog ib qho superfood uas koj yuav tsum nrog. Paj ntoos yog nplua nuj nyob rau hauv cov vitamin B thiab tag nrho ntawm antioxidants.

Muv paj ntoos kuj tseem muaj ntau lwm cov amino acids uas ua kom muaj metabolism hauv lub cev. Qhov no yog cov khoom lag luam uas ua kom zoo tshaj plaws rau kev ua haujlwm ntawm cov nruab nrog plab thiab qog ntawm lub cev, nce qhov tseem ceeb thiab txhawb kev ua kom rov ua haujlwm.

Yacon yog ib lub hauv paus zaub muaj nyob hauv Peru uas muaj cov txiaj ntsig zoo ntawm kev noj haus fiber ntau. Nws yog nplua nuj nyob rau hauv fructooligosaccharides, kev noj kom ntev uas tau pom los pab hauv kev poob phaus, txhim kho kev zom zaub mov thiab muaj zog rhiab rau insulin.

Raws li kev tshawb nrhiav, nws pom tias cov poj niam rog dhau los poob ntau qhov nruab nrab kwv yees li 1 kg. ib lub lim tiam thaum lawv tau muab cov nqaij ntuag rho tawm rau plaub lub hlis! Nws kuj ua rau txo qis LDL cov roj ("phem" cov roj cholesterol) hauv lawv lub cev.

8. Chlorella

Lwm qhov superfood muaj tseeb, uas yog xav tau ntxiv rau daim ntawv, chlorella, muaj ntau dua 50% protein, uas yuav pab txhawb kev qab los noj mov thiab khaws cov leeg nqaij.

Cov dej tsis qab ntsev alga no kuj tseem nplua nuj nyob hauv cov kab mob vitamin B thiab hlau. Qhov no yuav tsis yog qhov xav tsis thoob, tab sis raws li kev tshawb fawb tau luam tawm nyob rau hauv phau ntawv Journal of Medicinal Food, kev siv txhua hnub ntawm chlorella ua zaub mov noj pab txo cov roj cholesterol thiab ntshav qabzib ntshav.

9. Chicory paus

Chicory hauv paus yog ib hom fiber ntau (hu ua inulin) uas ua khoom noj rau cov kab mob muaj txiaj ntsig hauv koj txoj hnyuv. Txij li thaum sib npaug ntawm cov kab mob muaj txiaj ntsig zoo rau koj kev noj qab haus huv yog qhov tseem ceeb hauv kev tua cov rog thiab tswj koj qhov hnyav, tsis txhob nco lub sijhawm los siv cov qoob loo tsis tshua muaj qoob loo no.

10. Txiv maj phaub roj

Txiv maj phaub roj yog tiag tiag li amazing raws li lawv hais.

Cov roj muaj cov xov nruab nrab triglycerides (MCTs), uas cuam tshuam sai dua thiab hloov mus rau hauv lub zog dua li lwm cov rog. Qhov no txhais tau hais tias es tsis txhob khaws cia li muaj roj, cov tshuaj no dhau los ua lub zog uas siv tam sim ntawd los ntawm koj cov leeg.

11. Ntses roj

Ntawm ntau cov txiaj ntsig kev noj qab haus huv, nws tau pom tias cov roj ntses kuj tseem tso cai rau peb lub hlwb kom zoo rau cov tshuaj insulin. Qhov no tso cai rau koj kom tshem tawm cov piam thaj hauv cov ntshav, txo cov kev pheej hmoo ntawm kev phom sij tsis kam tiv thaiv nws.

Cov txiv ntoo Brazil yog nplua nuj hauv agrinine - amino acids uas pab ua kom muaj kev siv zog ntau ntxiv los txhim kho cov rog rog. Lawv tseem yog qhov naj npawb 1 ntawm selenium, ib qho tseem ceeb muaj ntxhia pob zeb rau kev ua haujlwm tag nrho ntawm cov thyroid caj pas (thiab yog li ntawd cov metabolism zoo. Selenium tseem yog ib qho muaj zog tiv thaiv kev ua haujlwm uas txhim kho cov lipid profile ntawm tus neeg.

14. Pob Tsuas

Zaub pob yog qhov khoom plig tsis tshua muaj kab mob hauv lub cev, nws yog qhov muaj txiaj ntsig tsis muaj khoom noj muaj fiber ntau, uas txhim kho kev zom zaub mov thiab muab cov satiety uas tsis tas yuav tsum noj calorie ntau dhau.

Hauv ntej, qhov no yog cov khoom lag luam zoo rau cov hnyuv uas tseem tuaj yeem pab tswj koj qhov hnyav. Noj zaub rau poob phaus thiab tshem tawm rog, yog li mus hais lus, lawv saturate zoo thiab muaj tsawg calories, tsis zoo li txiv hmab txiv ntoo.

Cov kev tshawb fawb qhia tias cov pluas noj kom muaj zaub mov zoo, xws li qaib ntxhw, pab kom poob phaus thaum txo cov ntshav siab thiab cov roj (cholesterol). Chickpea muaj qhov chaw tshwj xeeb ntawm cov zaub mov uas hlawv cov roj ua kom zoo tshaj vim tias nws muaj cov ntsiab lus ntawm kev noj haus fiber ntau, uas ua cov khoom tseem ceeb.

Nrog kev siv tsis tu ncua ntawm 15 cov khoom no, nco ntsoov tias koj muab koj lub cev kom raug cov khoom noj muaj roj, uas yuav muaj ib qho ntxiv hauv kev txo koj qhov hnyav.

Ua ke nrog lawv, nrog rau kev tshem tawm cov khoom tsis zoo raws li cov piam thaj thiab hmoov txhuv nplej siab los ntawm koj cov zaub mov noj thiab ua kom lub cev qoj ib ce thiab so kom txaus, koj yuav zoo siab dua thaum koj pom poob ceeb thawj.

Pineapple yog nrov heev ntawm cov poj niam uas tab tom poob phaus, nyob rau hauv uas bromelain yog tam sim no - lub cim tshwj xeeb uas rhuav tshem cov lipids nyuaj thiab cuam tshuam cov protein, yog li nws tuaj yeem nrog nqaij, ntses, kefir, thiab tsev cheese.

Cov zaub qhwv dawb, zaub paj thiab zaub cob pob muaj nyob hauv txhua hom zaub mov noj. Qhov no yooj yim piav qhia los ntawm qhov muaj peev xwm tshwj xeeb ntawm zaub qhwv los ntxuav cov hnyuv ntawm co toxins thiab co toxins. Zoo li tus txhuam hniav, zaub qhwv ntxuav cov hnyuv plab, sau nws nrog cov zaub mov muaj txiaj ntsig zoo thiab cov vitamins.

Lub hauv paus ntsiab lus ntawm qhiav yog li nram qab no: nkag mus rau hauv lub plab, qhiav ua kom nws nquag muab ntshav thiab nce ntxiv kev nqus ntawm lwm yam zaub mov. Qhiav hauv paus yog siv los hlawv cov roj, tab sis cov nplooj tsis muaj cov yam ntxwv kho kom tsawg. Cov txheej txheem hauv kev zom zaubmov yog tsim los ntawm cov khoom ntiag tug ntawm cov qhiav los ua kom cov tshav kub ntau dua

Cov yam ntxwv ntawm kas fes kom txo tau kev tshaib plab tau pom nyob rau hauv lub sijhawm puag thaum ub, yog li ntawd, nws tau qhia rau hauv cov zaub mov rog rog rau qhov poob phaus zoo li yog qhov tsis yog qhov tseem ceeb, tom qab ntawd cov theem nrab tivthaiv. Nrog lub diuretic nyhuv, kas fes tshem tawm cov khoom lag luam metabolic tawm ntawm lub cev.

Cinnamon tswj cov ntshav qabzib thiab siv dav rau cov neeg mob ntshav qab zib. Noj 8 gram ntawm cov cinnamon ib hnub tom qab 2 lub hlis kiag li qub normalizes qib ntawm cov piam thaj, uas ua rau muaj qhov txuam nrog cov roj ntsha subcutaneous.

Cov zaub mov dab tsi hlawv cov rog thiab ua rau poob phaus sai thiab sab

Cov rog, carbohydrates thiab cov protein ua tus catalyst uas muab lub cev kom tsim nyog lub zog. Tshaj dhau ntawm cov tshuaj no mus rau hauv cov khaubncaws sab nraud povtseg.

Cov chaw muaj teeb meem yog lub duav, lub duav. Rog sau nyob rau hauv cov chaw no rau ntau yam:

Cov kev hloov kho keeb: feem ntau tshwm sim tom qab lub cev ntas, thaum cov metabolism khiav qeeb qeeb, uas ua rau muaj qhov tshwm sim zoo sib xws,
Cov mob muaj keeb, thaum rog yog kis los ntawm cov neeg txheeb ze (nws yog qhov nyuaj los tua cov mob no),
Khoom noj khoom haus tsis muaj zog
Kev ntxhov siab
Pheej mob pw tsis tsaug zog,
Slagging ntawm lub cev,
Tswj kev ua neej nyob ntsiag to.

Muaj ntau ntau cov khoom noj uas txhawb kev rog rog thiab poob phaus. Cov zaub mov yuav tsum ua kom cov ntshav qab zib kom qis thiab tswj kev tsim cov kev ntxhov siab hormone cortisol, thaum txhim kho metabolism.

Muaj cov khoom nrog cov nyhuv thermal. Lawv ib txwm tsa lub sab hauv qhov kub ntawm lub cev, yog li hlawv cov rog. Yog tias koj ntxiv cov khoom no rau cov tais diav sib txawv, koj tuaj yeem poob ceeb thawj sai.

Cov zaub ntsuab

Koj puas xav tshem tawm ib txheej roj ntawm lub duav rau lub sijhawm luv? Ntxiv cov zaub nplooj ntsuab thiab zaub cob pob rau cov zaub mov. Cov khoom lag luam no yog cov muaj calorie tsawg, lawv muaj cov tshuaj fiber ntau, muaj cov kab tseem ceeb thiab cov vitamins - txhua qhov no pab hlawv cov rog hauv plab.

Txawm tias lub lws suav loj tshaj plaws hauv nws qhov kev siv tsuas muab 33 calories. Cov kev tshawb fawb pom tau tias hauv txiv lws suav muaj cov khoom sib txuas uas tuaj yeem muaj cov txiaj ntsig ntawm cov txheej txheem kev rog, txij li lawv cuam tshuam cov naj npawb ntawm cov ntshav lipids.

Nqaij ntses

Npaj cov tais diav los ntawm cov nqaij nruab deg txhim kho kev noj qab haus huv los ntawm kev kho lub duav. Cov kev tshawb fawb tau ua pov thawj tias muaj monounsaturated rog hauv lawv, uas tuaj yeem tiv thaiv kev tsub zuj zuj ntawm cov rog hauv peritoneum.

Txawm tias ib qho me me ntawm cov noob txiv saturates ib tug neeg rau lub sijhawm ntev yam uas tsis tau ntxiv cov calories rau hauv lub cev. Cov txiv ntoo yog qhov kev pabcuam zoo ntawm cov khoom noj khoom haus uas ua rau kom muaj zog hauv lub cev.

Qij qe muaj tsawg-calories, lawv muaj yuav luag tsis muaj rog. Ua tsaug rau kev siv txhua hnub ntawm tsuas yog ib lub qe-tawv muag, cov rog ntawm cov peritoneum tuaj yeem tshem tawm tau yooj yim. Nyob rau tib lub sijhawm, cov qe muaj cov protein txaus, cov amino acid leucine, uas ua lub luag haujlwm hauv cov txheej txheem ntawm kev hlawv rog.

Cov khoom noj tshais yog khoom yuav tsum muaj rau cov hluas.

Cov khoom noj ua kom thoob plaws

Cov khoom lag luam no suav nrog cov khoom ua txhuv thiab cov nplej ua xua, muaj cov khob cij nplej. Kev siv ntawm cov zaub mov zoo li no ua rau lub siab ntawm cov suab thaj vim lub sijhawm ntev zom mov, thaum txo qis. Cov khoom lag luam zoo sib xws muaj cov kab laum uas ua rau cov txheej txheem hauv metabolism.

Qee yam khoom noj tuaj yeem hlawv cov rog.

Niaj hnub no peb nthuav qhia rau koj cov kev qhia noj haus uas yuav pab kom yuag sai sai. Nws tseem yuav pab cov menyuam ntxhais uas xav poob 2-3 phaus ntxiv, ua ntej qhib lub caij nyoog puam. Peb yuav tham txog cov zaub mov twg hlawv cov rog thiab hauv cov khoom noj twg lawv yuav tsum tau noj.

Noj mov tsis tuaj yeem pheej yig

Ntau zaus, cov zaub mov zoo rau kev tuaj yeem tuaj yeem kim. Tsis yog txhua daim npav rho nyiaj yog qhov nyuaj heev rau them cov ntses liab, caviar, nqaij nruab deg thiab txiv ntoo qab zib hauv lub caij ntuj no. Science tsis sawv twj ywm, thiab txhua txhua xyoo muaj ntau thiab ntau txoj hauv kev ntawm kev ua kom yuag thiab tsis kim.

Cov Khoom Roj Rog Hlawv. TOP 6 Cov Khoom Uas Yooj Yim

Cov khoom noj tawm tsam lub plab rog Peb cov zaub mov muaj roj

Lub caij ntuj sov tuaj txog! Txhua tus neeg xav kom zoo rau lub puam, tab sis

Ib tug neeg twg uas muaj ntau dhau

Kev hais lus ntawm kev poob phaus, peb tuaj yeem sib txawv 20 yam khoom noj uas hlawv cov rog, uas tau muab faib ua pawg. Tam sim no peb yuav xav txog txhua ntawm lawv nyob rau hauv kom meej.

Koj yuav tsum haus yam tsawg 2 litres kua

Cov zaub: cabbage thiab cucumbers. Cov zaub qhwv ntawm txhua yam, tsis hais zaub paj ntsuab los yog zaub paj, ua haujlwm zoo li txhuam hauv lub cev, ntxuav nws ntawm cov kuab lom, ua kom nws muaj cov vitamins thiab minerals. Nws zoo dua uas noj dib thaum lub caij tab tom ua noj tsis tev tawm. Lawv tsuas yog irreplaceable nyob hauv lub rooj ntawm cov khoom lag luam uas hlawv cov rog hauv tib neeg lub cev. Ob qho tib si zaub qhwv thiab zaub qhwv yog cov zaub mov tsis muaj calorie ntau ntau uas tuaj yeem noj ntau ntau kom txog thaum muaj kev noj haus txaus.
Haus kua thiab poob ceeb thawj Cov dej qab zib - dej dawb thiab dej tshuaj yej ntsuab, cov tshuaj ntsuab ntawm qhov pab ua kom cov metabolism qeeb qeeb los ntawm ntau tshaj 10%, pab zaub mov kom zom tau yooj yim. Cov tshuaj yej ntsuab thiab dej yog cov khoom uas hlawv cov roj ntsha subcutaneous thiab feem ntau txaus ntshai thiab nyuaj rau tshem tawm sab hauv (tshwj xeeb tshaj yog visceral). Ib hnub yuav tsum haus 3 khob dej tshuaj yej ntsuab thiab 2 liv dej ntshiab tsis muaj roj.
Txiv hmab txiv ntoo qab thiab qab zib rau cov txiv hmab txiv ntoo. Txiv kab ntxwv qaub, txiv puv luj, txiv kab ntxwv, txiv duav - cov no tsuas yog cov zaub mov zoo kawg nkaus uas ua rau cov roj hlawv thiab ua kom metabolism sai. Ob khub ntawm cov txiv puv luj lossis ib nrab txiv kab ntxwv qaub thaum tsaus ntuj yuav pab koj kom poob rog yam tsis yoo mov tsis noj. Thiab ib nrab khob ntawm raspberries (li 150 grams), uas koj noj ua ntej noj hmo tag nrho, yuav pab tiv rau qhov kev ua kom yoo ntawm cov khoom noj ntau.
Cov txiv hmab txiv ntoo tsis muaj zaub mov zoo, thiab tom qab koj noj lawv, qhov kev xav ntawm kev tshaib plab tsis tshwm sim rau ntau dua 4 teev. Papaya muaj cov khoom siv cuam tshuam uas cuam tshuam sai sai ntawm cov rog. Thaum cov khoom xyaw no nkag mus rau hauv lub cev, lawv poob lawv lub zog hauv ob peb teev. Apples thiab pears tau ua pov thawj tshwj xeeb thiab tau raug cais raws li cov khoom noj uas hlawv cov rog hauv lub cev, tom qab kev sim luv. Thaum lub sijhawm nws, nws tau ua pov thawj tias cov ntxhais uas noj 3 txiv av txiv ntoo hauv ib hnub thiab tib tus txiv pears poob ceeb thawj sai dua poj niam ntawm kev noj zaub mov nruj.
Yog tias koj txaus siab rau yam khoom noj twg hlawv cov roj ntsha ntawm ob sab thiab lub plab, xyuam xim rau cov txiv maj phaub roj. Cov rog yaj sai sai txaus thiab cov metabolism yog nrawm, tshwj xeeb yog tias koj haus cov roj ob peb teev ua ntej noj mov.
Qaub mis-mis cov khoom lag luam, lossis peb ua kom lub cev sai thiab ua kom lub cev tsis huv. Ua kom txhua yam khoom noj muaj kua mis, tshwj tsis yog cov mis, nkag rau hauv koj lub cev yuav ua rau lub hlwb hlawv cov rog. Koj yuav tsum paub tias yog tias koj mob siab rau kev yuag, rog, hlawv cov khoom noj yuav tsum yog cov rog tsawg. Pub:
Whey muaj protein, uas yuav yog lub luag haujlwm rau kev hlawv cov rog hauv koj lub cev. Yog tias koj xav paub txog yam khoom noj twg ua cov roj hlawv rau ntawm ob sab thiab lub plab, xav tias ntxiv mis nyuj rau koj daim ntawv teev npe.
Cov zaub mov sov ntawm qhov pib hauv paus. Thawj cov khoom noj kub kub kom pab cov rog thiab poob ceeb thawj yog qhiav, mustard, horseradish thiab cinnamon. Qhiav yog lub luag haujlwm rau kev ua kom ntshav khiav ceev hauv lub plab, kom zaub mov sai sai. Cov vitamins thiab cheebtsam uas ua rau nws yuav pab txhim kho kev noj qab haus huv thiab lub cev tag nrho.
Mustard thiab horseradish pab txhawb rau cov nquag ua haujlwm ntawm lub plab ua kua zaub, txhawb lub plab zom mov rau kev ua haujlwm nrawm. Raws li qhov tshwm sim, lawv cov khoom sib txuas ua tiav cov metabolism.
Cinnamon, nyeg, yuav pab txo qis cov ntshav qab zib, pab ceev cov rog kev rog. Nws tuaj yeem muab ntxiv rau haus, tshuaj yej, khoom noj siv mis thiab txawm tias cov txiv ntoo ua kua zaub. Qhia tawm cov ntawv qhia: ib nrab ib me nyuam diav ntawm cinnamon thiab 1 teaspoon ntawm zib ntab, ntxhab nrog dej npau thiab haus cov sib tov thaum nws txias. Lub cev rog hauv koj lub cev yuav nrawm “yaj”. Cinnamon tau tsis ntev los no muaj nyob rau hauv cov npe ntawm cov zaub mov uas pab hlawv cov roj ua kom zoo.
Caw thiab almonds, peb hlawv cov rog zoo heev. Caw tau nkag mus rau peb cov khoom lag luam saum toj kawg nkaus uas pab ua kom lub cev sai sai hlawv rog. Peb txaus siab rau xim liab, uas muaj protein. Caw liab tsis tsuas yog hlawv cov roj ua kom muaj roj, tab sis kuj tiv thaiv lawv cov khoom ntau hauv lub cev. Yog lawm, koj yuav tsum tsis txhob koom tes nrog qhov dej haus no, xws li dej cawv, cawv yuav cuam tshuam koj txoj kev noj qab haus huv.
Cov txiv ntoo yog suav hais tias yog cov rog heev hauv lub cev; Tab sis peb xav tau almonds hauv cov zaub mov kom saturate, vim tias feem ntau ntawm cov rog nws muaj tsis tawg hauv lub cev thiab tawm los ntawm lub cev.
Legumes rau poob phaus Cov khoom noj muaj rog, thiab hauv cov taum tshwj xeeb, yog cov khoom lag luam uas hlawv cov rog rog subcutaneous. Lawv muaj protein ntau heev, rau qhov nqus ntawm qhov peb lub cev noj ntau lub zog thiab hlawv cov roj muaj roj zoo. Taum yuav noj tau raws li ib sab zaub mov lossis hauv cov zaub mov tiav.
Oatmeal yog qhov zoo tshaj plaws porridge txhawm rau txhawm rau cov rog rog. Yog tias koj tab tom nrhiav rau cov khoom lag luam uas hlawv rog rau cov rog sai sai, oatmeal yog qhov koj xaiv. Nws muaj cov fiber, uas yuav muab lub cev lub zog thiab pab koj nquag koom hauv kev ua kis las. Ib lub phaj ntawm oatmeal yuav muab qhov kev xav zoo nkaus li lub siab, uas yuav kav ntev txog 3-5 teev.

Ua ntej yuav mus pw koj tuaj yeem noj pear

Xws li cov npe loj uas koj tuaj yeem nkag siab meej. Thiab xaiv qhov uas tsim nyog yog qhov nyuaj kiag li. Tsis txhob txhawj xeeb, vim tias txhua yam khoom tuaj yeem ua ke nrog ib leeg. Cia peb ua ib qho qauv ua noj rau ib hnub.

Pib noj tshais nrog oatmeal, nyob rau hauv lub caij nws tuaj yeem ua qab nrog txiv hmab txiv ntoo, nrog txiv pos los yog pears nws yuav qab heev. Haus ib khob dej tshuaj yej ntsuab nrog ua tshais.
Thaum noj su, koj tuaj yeem kho koj tus kheej rau ua ntses nqaij ntses nrog zaub ntsuab ntawm zaub. Ib khob dej ntsuab thiab ib nplais txiv kab ntxwv yuav yog ib qho khoom qab zib zoo heev.
Peb muaj noj hmo nyob rau ntawm 6-7 teev thiaj li tsis xav hnov hnyav hauv plab thaum hmo ntuj. Tsev cheese nrog txiv hmab txiv ntoo, zaub kua zaub, qee cov txiv ntoo - qhov no yog peb noj hmo.
Yog tias qhov kev xav ntawm tshaib plab thaum mus pw tsuas yog qhov loj heev, noj me ntsis txiv ntoo, kua lossis pear.

Peb ua cov qauv ntawv qhia zaub mov rau 1 hnub. Ntawm chav kawm, koj tsis tuaj yeem tsis lees txais cov nqaij thiab cov ntses cov khoom noj, cereals, zaub hnyav, kom tsis txhob ua mob rau koj lub cev. Tab sis yog tias koj paub tias noj hmo, piv txwv li, yuav nyuaj, haus nws nrog tshuaj yej ntsuab lossis kua mis nyeem nrog cinnamon kom cov zaub mov nqus tau yooj yim dua thiab sai sai, thiab cov rog ntau dhau tsis tso nyiaj rau hauv thaj chaw muaj teeb meem.

Tsis txhob hnov qab haus dej.2.5 litres ib hnub tsis suav cov tshuaj yej los yog kua txiv tsuas xav tau haus. Nqa dej nrog koj, muab tso rau hauv qhov chaw zoo, nws nyuaj heev, tab sis peb tsis xav ua kom lub cev ntws?

Qhov zoo ntawm cov kab ke no

Kev noj haus tsis ua rau yus tshaib plab

Txiv qaub, uas yog tias koj xav kom poob phaus yuav tsum hloov tag nrho cov dej cawv. Dej yoojyim nrog ntxiv ntawm txiv qaub yuav nqa ntau yam txiaj ntsig thiab ntxuav lub cev ntawm co toxins, txhawb cov peristalsis.

Txiv roj roj txo cov roj "tsis zoo" vim tias qhov ntau ntawm cov rog rog monounsaturated. Ntxiv nrog rau qhov ua tau zoo ntawm kev hlawv roj, roj txiv roj tseem muaj cov tshuaj tiv thaiv.

Ceg, uas tuaj yeem hloov kiag li kev noj cov ncuav. Nplua nuj nyob rau hauv indigestible fiber ntau ceg, uas stimulates peristalsis thiab thaiv qhov nqus ntawm cov rog.