Tsawg carbon - Dej Noj Dias > Noj qab zib rau cov ntshav qab zib

Kev txiav txim los ntawm lub npe, kev noj zaub mov kom tsawg-carb yog qhov txawv txav los ntawm kev txo qis ntawm kev noj haus ntawm cov yuav tsum tau ntawm carbohydrates, yog li ua rau lub cev ua kom poob phaus. Muaj ntau cov piv txwv ntawm cov khoom noj zoo li no: cov zaub mov muaj txiaj ntsig qis Kremlin, zaub mov noj zaub mov Protasov, zaub mov muaj protein ntau, Atkins cov zaub mov muaj roj ntau ntau - tag nrho cov no ua raws li cov zaub mov tsis muaj carbohydrate, uas txo cov tshuaj insulin rau hauv cov ntshav thiab ua rau lub cev tawg. Feem ntau koj yuav tsum tsis txhob hais tias kev tsis lees txais cov qab zib, hmoov txhuv nplej siab, ntau yam txiv hmab txiv ntoo, khoom qab zib thiab chocolate yuav ua rau poob phaus thiab pab cuam kom zoo tso kom yuag. Uas yog, lawv yog qhov yooj yim, los yog lwm txoj hauv kev, ceev carbohydrates. Nws yog ib qho tsim nyog kom txo tau lawv kev noj kev haus tias kev noj haus yog tsom, uas yuav tau tham ntxiv.

Cov essence thiab cov txiaj ntsig ntawm kev noj zaub mov kom tsawg-carb

Rau lub tswv yim ntawm cov ntsiab lus tseem ceeb ntawm kev noj haus, nws yog ib qho tseem ceeb kom paub qhov txawv tshaj ntawm cov carbohydrates uas yooj yim uas sib txawv ntawm cov nyuaj. Qhov tseeb yog tias "yooj yim" lossis "nrawm" carbohydrates muaj peev xwm yoog sai thiab hloov mus ua rog rau lub cev. Cov "qeeb" sawv daws, los yog raws li lawv kuj hu ua "hnyav" carbohydrates, zoo li yuav tsum tau nqus ntawm qeeb qeeb, them lub cev nrog lub zog thiab lub zog, kom tus neeg tsis hnov tshaib plab ntev thiab muaj peev xwm plam ntau cov calories ntau tshaj qhov nws tau txais nrog kev pabcuam ntawm cov zaub mov.

Cov khoom noj ua kom yooj yim muaj xws li: muaj ntau hom khoom qab zib, khoom qab zib, haus cov khoom noj, cov roj thiab zaub mov. Kev siv cov khoom no yog txwv tsis pub siv. Cov roj nplej uas muaj ntau xyaw ua ke muaj ntau cov nqaij thiab txhua cov zaub. Tab sis cov zaub mov muaj carb tsawg pub rau kev siv cov zaub thiab tsuas yog ib qho me me ntawm cov zaub ua noj thiab qee cov txiv ntoo.

Kev noj haus qis-carb tuaj yeem muaj ob hom: qeeb thiab tawv. Thawj yog tsim rau phased poob phaus. Hauv qhov no, tom qab ntawd, yog tias koj ua raws li qee qhov kev cai hauv kev noj zaub mov, nws yog qhov ua tau kom zam dhau qhov rov ua ntawm cov phaus tsis tsim nyog. Cov khoom noj muaj roj ntau yog npaj rau cov neeg ncaws pob. Feem ntau siv los ntawm cov kws kho lub cev kom ziab, yog li siv nws los ntawm tus neeg yooj yim tuaj yeem ua rau qhov hnyav uas tsis tuaj yeem tswj nce.

Qhov tseem ceeb ntawm cov zaub mov uas tsis tshua muaj carb yog tias nrog nws cov kev pab koj tuaj yeem tsis mob, tsis muaj kev txom nyem tsis tu ncua kev tshaib kev nqhis, poob qhov tsim nyog ntawm kilo irrevocably. Tab sis koj yuav tsum tsis txhob cia siab tias ua tiav cov txiaj ntsig sai. Qhov no yog qhov txheej txheem ntev, tswj tau qhov zoo uas yuav pab lub cev kom tsis txhob raug mob yam tsis tsim nyog. Ib qho uas feem ntau yog nrog cov zaub mov "tshaib plab" ntau yam. Xijpeem, xws li kev noj zaub mov tom qab tuaj yeem dhau los ua zaub mov noj, lub hauv paus rau kev noj zaub mov noj txhua hnub.

Cov muaj txiaj ntsig ntawm kev noj zaub mov muaj carb tsawg yog li nram qab no:

nws tsis tas yuav muaj nuj nqis zoo nkauj, vim tias nws siv tshwj xeeb kom muaj kev noj qab haus huv thiab tsim nyog,
nyob rau hauv cov ntshav qab zib, kev noj haus zoo li pab ua rau cov lipid spectrum, ua kom cov ntshav qabzib hauv lub cev, tab sis kev noj zaub mov zoo li no tsuas yog siv los ntawm kev saib xyuas ntawm tus kws tshaj lij,
kev noj haus yog tsis sib npaug, tab sis koj tuaj yeem ruaj khov rau nws kom ntev, thiab koj tuaj yeem ua rau nws txoj hauv kev ntawm lub neej, muab tso rau nws ua cov khoom noj tshwj xeeb,
Nws yog heev nyob rau hauv kev thov ntawm cov neeg ncaws pob, raws li nws pab hlawv cov roj yam tsis tau kov cov nqaij, thiab nws kuj energizes rau lub sijhawm ntev.

Cov kev txwv tsis pub thiab pom zoo ntawm kev noj zaub mov kom tsawg carb

Txawm zoo nkauj npaum li cas, nws muaj ob qhov zoo thiab qhov tsis zoo. Tsis tas li ntawd, kev noj zaub mov kom tsawg-carb muaj cov lej sib kis:

nws tsis pom zoo kom siv cov khoom noj no hauv menyuam yaus thiab thaum tiav hluas, txij li thaum tsis muaj cov carbohydrates hauv kev tawm hauv lub cev yog fraught nrog kev tsis zoo hauv kev noj qab haus huv,
thaum cev xeeb tub thiab lactation, ib qho yuav tsum tsis yog chaw so rau cov txheej txheem ntawm kev poob phaus, vim tias rau cov poj niam cev xeeb tub lub xeev ntawm kev noj qab haus huv ntawm lub cev yog qhov tseem ceeb, yog li ntawd, hauv txoj cai, lawv yuav tsum tsis txhob mus noj zaub mov,
yog tias muaj cov teeb meem kev noj qab haus huv, yuav tsum tau sab laj kev sib tham tshwj xeeb ua ntej kev noj haus.

Kev ua raws li cov qauv ntawm kev noj zaub mov kom tsawg, nws yuav tsum nco ntsoov tias kev siv cov zaub mov muaj protein ntau txhua hnub tuaj yeem ua rau cov kev xav tsis zoo hauv kev ua haujlwm ntawm lub plawv thiab cov hlab ntsha, nrog rau lub nra hnyav rau lub raum. Feem ntau qhov no tshwm sim vim tsis muaj cov poov tshuaj hauv lub cev, uas hauv cov khoom me me nkag mus rau hauv lub cev nrog cov zaub mov noj no.

Glucose deficiency undoubtedly kuj tseem siv rau qhov tsis zoo ntawm kev noj zaub mov qis. Qhov no feem ntau cuam tshuam rau lub hlwb kev ua si, feem ntau ua rau tsis nco qab thiab ua kom qeeb ntawm cov tshuaj tiv thaiv. Nws yog qhov tshwj xeeb tshaj yog nyuaj rau cov neeg nyiam qab zib tuaj nrog cov khoom noj zoo li no. Qhov feem pua coob ntawm cov neeg uas tawm mus nrhiav kev noj haus yog nyob ntawm cov neeg zoo li no.

Tsis tas li ntawd, cov zaub mov muaj protein ntau nyob rau hauv cov roj (cholesterol), uas tuaj yeem sau hauv lub cev, thiab qhov tsis muaj cov txiaj ntsig zoo hauv cov zaub mov yuav ua rau cov teeb meem hauv cov hnyuv. Nrog cov ntsiab lus siab ntawm cov protein hauv cov zaub mov noj, lub cev pib tsim cov cev ketone. Lawv, nyeg, muaj peev xwm ua kom muaj roj tawm hauv lub cev, tab sis lawv tseem tuaj yeem ntes cov khoom muaj txiaj ntsig uas tsim nyog rau kev ua haujlwm tsis sib xws thiab kev sib luag ntawm cov kabmob thiab cov tshuab. Feem ntau qhov no tuaj yeem ua rau lub zog tsis muaj zog, kiv taub hau, thiab mob lub cev tsis tsaug zog. Hauv qhov no, koj yuav tsum tau mus ntsib kws kho mob, feem ntau cov qauv no ntawm kev poob phaus tsis yog rau koj.

Txij li thaum kev noj ntawm qee cov zaub kom zoo yog txwv nrog zaub mov tsis muaj carb ntau, lub cev yuav tsis muaj cov vitamins thiab zaub mov tsim nyog, yog li kev siv cov vitamins ntau ntxiv hauv lub sijhawm ntawd tau txais tos.

Cov Khoom Uas Tso Cai

Lub hauv paus ntawm cov zaub mov rau cov zaub mov noj uas tsis muaj cov carb yuav tsum yog cov zaub mov muaj protein ntau ntxiv nrog cov rog thiab carbohydrates me me. Cov khoom lag luam hauv qab no raug tso cai:

nqaij ntshiv thiab nqaij ntshiv,
qe
muaj roj qaub-mis thiab cov khoom noj muaj mis,
nceb
nqaij nruab deg
ntau cov zaub, yog tias tsim nyog tsis suav nrog qos yaj ywm, legumes, thiab txiv ntseej thiab txiv ntseej,
tsawg tus naj npawb ntawm cov txiv hmab txiv ntoo, tsuas yog zam txiv hmab thiab txiv tsawb, vim lawv muaj cov ntsiab lus tseem ceeb rau cov txiv hmab txiv ntoo,
tawm tsam,
txiv hmab txiv ntoo thiab ceev,
buckwheat, oat bran los sis cov taum nplej tsawg tsawg,
ntau yam zaub ntsuab.

Cov Khoom Txwv Txwv

Txwv tsis pub cov khoom noj uas muaj cov zaub mov noj kom tsawg nrog rau:

cov zaub mov thiab hmoov txhuv nplej siab: qos yaj ywm, txhuv dawb, nplej zom txhua yam,
khob cij thiab ntau yam khoom los ntawm nws,
qab zib confectionery
haus sausages thiab lwm yam khoom qab,
mayonnaise, ketchup thiab lwm cov roj nyeem,
yam qab zib
txiv quav ntswv nyoos thiab txiv tsawb uas yog nplua nuj nyob hauv fructose,
kua txiv thiab kua txiv,
dej cawv.

Cov khoom noj khoom haus tau hais kom rov ua kom tsis txhob noj cov zaub mov rog thiab hloov lawv nrog cov rog tsis tshua muaj rog, tab sis kev txheeb xyuas ntawm cov neeg txhawb nqa ntau thiab cov neeg txhawb nqa ntawm hom no poob ceeb thawj qhia cov kev tsis sib haum. Lawv maj mam ua raws li cov pluas noj no thiab poob phaus, noj qee hom roj hnyuv ntxwm thiab nqaij. Tsuas noj lawv koj xav tau nyob rau hauv sim, tsis muaj overdoing nws.

Tsawg-Carb Noj Qab Haus Huv

Yuav kom cov khoom noj zoo li no ua mus raws li qhov xav tau thiab tsis ua kom muaj kev puas tsuaj rau lub cev, qee qhov kev cai yuav tsum ua raws:

nrog rau kev noj haus zoo li no, nws yog ib qho tsim nyog yuav tsum siv cov kua ntau li ntau tau - ntau dua ib thiab ib nrab litres ib hnub,
nws raug nquahu kom ci cov zaub, ncu lossis nqaij qaib,
nrog cov kab ke ntawd, taug kev tsawg kawg nees nkaum feeb hauv ib hnub los yog ua si ntxiv,
txhawm rau kom ua kom raws li kev noj zaub mov noj txhua hnub, koj yuav tsum siv lub rooj uas cov khoom xyaw carbohydrate ntawm ntau cov zaub mov tau saib.

Cov lus ntawm cov ntsiab lus carbohydrate hauv ntau yam khoom ib 100 grams

Cov khoom lag luam	Cov ntsiab lus
Quav dej cawv
Cov dej cawv muaj cawv ntau (rum, whiskey, tequila, vodka thiab lwm tus)	–
Caw qhuav	1 tug
Npias (kwv yees li 250 grams)	12 cu
Dej cawv (kwv yees li 60 gram)	18 cu
Nceb
Tshiab champignons	0.1 cu
Morels yog cov tshiab	0.2 cu
Cov npauj npaim nyoos, zib ntab agarics thiab nceb	0,5 cu
Cov nceb tshiab, boletus thiab porcini nceb	1 tug
Raw chanterelles, boletus thiab russula	1,5 c.u.
Qaug porcini nceb	7,5 cu
Qaug boletus	13 c.u.
Qaug boletus	$ 14
Cov khoom noj kaus poom
Tus ntses twg	–
Beetroot caviar	2 cu
Cov Taum txais	2,5 cu
Pickled cucumbers	3 c.u.
Txiv lws suav thiab Seaweed	4 c.u.
Txiv ntseej, txaij caviar	5 cu
Nyob kas poom ntsuab peas	6,5 cu
Zucchini caviar	8,5 cu
Kua txob nrog zaub	11 cu
Qab Zib Pob Kws	14,5 cu
Lws suav muab tshuaj	19 cu
Cereals
Taum thiab lwm yam keeb	46 c.u.
Oatmeal	49 c.u.
Hercules, shelled peas	50 cu
Pob Tsuas Yaj	62 c.u.
Barley thiab millet	66 c.u.
Barley	67 c.u.
Mov nplej dawb	71 c.u.
Khoom noj siv mis
Zaub roj	–
Rog-free tsev me cheese, margarine thiab ntau hom cheese	1 tug
Kab Npauj	1.3 c.u.
Tsawg-rog hom hom tsev cheese	1,8 cu
Mayonnaise ntawm tej cov ntsiab lus rog	2.6 cu
Cov rog hauv tsev loj	2.8 cu
Qaub cream ntawm cov rog cov ntsiab lus	3 c.u.
Cov kua mis nyeem qaub lossis kefir	3.2 c.u.
Tsis Muaj Qab Zib Yogurt	3,5 cu
Cream ntawm tej cov ntsiab lus rog	4 c.u.
Pasteurized thiab ci mis	4.7 cu
Qab Zib Yogurt	8,5 cu
Qab zib curd	15 cu
Qab zib ci curds	32 c.u.
Nqaij khoom, nqaij qaib
Cov nqaij sib txawv (nqaij yaj, nqaij nyuj, nqaij npuas, nqaij me me), nqaij qaib, luav, plawv thiab nqaij nyug siab, nplooj tawv, loin thiab tus nplaig, nqaij ci thiab ntau hom hnyuv ntxwm, ob txhais ceg nqaij npuas.	–
Qaib qe	0,5 cu
Nqaij qaib siab	1,5 c.u.
Nqaij nyoos, sausage thiab hau hnyuv ntxwm noj	1,5 c.u.
Nqaij npuas nqaij hnyuv ntxwm	2 cu
Cov nqaij ci	5 cu
Nqaij nyob rau hauv batter	6 c.u.
Dej qab zib
Kas fes, tsis muaj piam thaj tshuaj yej dawb, dej ntxhia	–
Lws suav kua txiv	3,5 cu
Carrot kua txiv, compote nrog xylitol	6 c.u.
Kua kua txiv	7,5 cu
Cov txiv kab ntxwv qaub	8 cu
Phooj ywg kua txiv	9 cu
Plum kua txiv nrog pulp	11 cu
Cherry kua txiv	11,5 cu
Cov kua txiv kab ntxwv	12 cu
Cov kua txiv, Pomegranate thiab kua txiv Apricot	$ 14
Plum kua txiv tsis muaj sis plawv hniav	$ 16
Txiv maj phaub compote	18 cu
Grape thiab Kua compote	19 cu
Apricot compote	21 cu
Stewed Cherries	24 cu
Cov zaub, zaub ntsuab
Daikon	1 tug
Celery, zaub xas lav, spinach	2 cu
Taum hlua, taum tshiab, Siav, Sorrel	3 c.u.
Dos zaub ntsuab	3,5 cu
Taub dag, zucchini, txiv lws suav, radish	4 c.u.
Eggplant, liab cabbage, dawb thiab xim, kua txob qab zib, turnips, qej	5 cu
Lub Tsho Liab thiab Liab Lub Kua txob Ua Si	5 cu
Celery paus, qus leek	6 c.u.
Qij, radish	6,5 cu
Rutabaga, carrots	7 cu
Horseradish tshiab	7,5 cu
Taum, kohlrabi zaub qhwv, zaub txhwb qaib	8 cu
Cov kua ntoo, dib liab, dos, beets	9 cu
Zaub txhwb qaib paus	10,5 cu
Tshiab ntsuab peas	12 cu
Raw qos yaj ywm	$ 16
Ceev
Ntoo thuv ceev	10 cu
Almond txiv ntoo	11 cu
Walnuts thiab taub dag noob	12 cu
Txiv laum huab xeeb, hazelnuts, pistachio ceev	15 cu
Sunflower noob	18 cu
Cog Nplej thiab Noob Qes Noob	20 cu
Lub txiv ntseej ntoo	25 cu
Seasonings thiab txuj lom
Caw kua txiv qaub liab (tablespoon)	–
Ntsim tshuaj ntsuab (tablespoon)	0.1 cu
Capers thiab horseradish (tablespoon)	0.4 cu
Cinnamon thiab hauv av kua txob kub (rab diav)	0,5 cu
Mustard, tartar (tablespoon)	0,5 cu
Qhiav (tablespoon)	$ 0.8
Kua cider vinegar thiab kua ntses (tablespoon)	1 tug
Cawv cawv txiv hmab dawb (tablespoon)	1,5 c.u.
Nqaij ci nqaij ntses (tablespoon)	1,8 cu
Vinegar (tablespoon)	2.3 c.u.
Lws Suav (50 grams)	3,5 cu
Ketchup (tablespoon)	4 c.u.
Cranberry Sauce (tablespoon)	6,5 cu
Nqaij ntses, ntses
Khov, tshiab, hau thiab haus ntses ntses, cws, liab thiab dub caviar	–
Cov cw tshiab thiab seaweed	1 tug
Txaj tshis tshiab	2 cu
Cov tawm rooj	4 c.u.
Fresh nqaij npuas	5 cu
Ntses nyob rau hauv lws suav sauce	6 c.u.
Lub ntuj tshiab	7 cu
Mov ci ntses	12 cu
Khoom qab zib
Jam rau cov ntshav qab zib	3 c.u.
Jam rau cov ntshav qab zib	9 cu
Cov khaub noom chocolate khov	20 cu
Creamy dej khov	22 cu
Khov khov	25 cu
Almond khoom qab zib	45 c.u.
Chocolate nrog txiv ntoo	48 c.u.
Daim txhuam cev ncuav mog qab zib thiab tsaus chocolate	50 cu
Chocolates	51 c.u.
Mis Nyuj thiab Dawb Chocolate	54 c.u.
Halva	55 c.u.
Cov mis nyuj haus	56 c.u.
Cov khoom qab zib ncuav mog qab zib	62 c.u.
Yooj yim waffles thiab kua jam	65 c.u.
Kua jam	66 c.u.
Jam, jam	68 c.u.
Lollipop	70 cu
Strawberry thiab raspberry jam	71 c.u.
Zib ntab thiab ncuav qab zib	75 cu
Marmalade	76 cu
Custard gingerbread khaub noom	77 c.u.
Pastille thiab txiv hmab txiv ntoo waffles	80 cu
Fondant (khaub noom)	83 c.u.
Caramel nrog txhaws	92 cu
Ntau hom suab thaj	99 cu
Kua zaub
Nqaij qaib lossis nqaij si	–
Goulash kua zaub thiab kua zaub ntsuab kua zaub	12 cu
Mushroom kua zaub	15 cu
Zaub kua zaub	$ 16
Soob kua zaub	17 cu
Pea kua zaub	20 cu
Txiv Hmab Txiv Ntoo
Txiv qaub	3 c.u.
Cherry plum thiab txiv kab ntxwv qaub	6,5 cu
Quince, txiv kab ntxwv thiab txiv kab ntxwv	8 cu
Roob tshauv	8,5 cu
Dogwood thiab Apricots	9 cu
Txiv duaj, txiv duaj, txiv moj mab thiab txiv av	9,5 cu
Kiwi thiab Cherries	10 cu
Qab zib cherry	10,5 cu
Pomegranate, chokeberry, txiv cev	11 cu
Pineapples	11,5 cu
Persimmon thiab Nectarines	13 c.u.
Tsawb	21 cu
Txiv apples qhuav	45 c.u.
Qhuav pears	49 c.u.
Uryuk	53 c.u.
Qhuav apricots	55 c.u.
Nyiaj Pov Xyooj	58 cu
Raisins	66 c.u.
Hnub Tim	68 c.u.
Mov ci
Soya hmoov nplej	$ 16
Rye	34 c.u.
Ntshav qab zib	38 c.u.
Borodinsky	40 cu
Cereal khob cij thiab ncuav mog qab zib rye	43 c.u.
Cov nplej	50 cu
Riga thiab Butter Bun	51 c.u.
Armenian lavash	56 c.u.
Bagel	58 cu
Rye seeded hmoov	64 c.u.
Ntxhw Rusks	66 c.u.
Thawj qib nplej hmoov nplej	67 c.u.
Yuav kom qhuav, qe hom thiab hwm hmoov nplej	68 c.u.
Qab zib straw thiab nplej zom	69 cu
Pob Kws	70 cu
Qos yaj ywm starch	79 cu
Pob kws nplej siab	80 cu
Txiv hmab txiv ntoo
Huab Xeeb	6 c.u.
Txiv Pos Nphuab	6,5 cu
Npauj npaim tuaj	7 cu
Currants dub thiab liab	7,5 cu
Lingonberries, raspberries, blueberries thiab dawb currants	8 cu
Gooseberry	9 cu
Tshiab sawv duav	10 cu
Txiv hmap	15 cu
Qaug zog Rosehip	21,5 cu

Raws li lub rooj, koj tuaj yeem tsim cov ntawv qhia zaub mov ntawm tus kheej, tom qab uas koj tuaj yeem poob mus txog 9 phaus nyob rau ib lub lim tiam.

Lub hauv paus ntsiab lus ntawm kev tsim kho yog ua raws li kev txwv kev siv cov khoom noj muaj cov khoom noj loj ntawm carbohydrates:

rau qhov poob phaus - koj yuav tsum hu mus txog 40 cov pa ib hnub,
rau lub cev nyhav kev ruaj khov - tsis ntau tshaj 60 ib pawg,
kom nce qhov nyhav - 60 qhov zoo ib yam lossis ntau dua.

Ntawv qhia zaub mov rau ib lim piam nrog ntshav qab zib

Cov ntawv qhia siv tshuaj sib cais tuaj yeem siv rau cov ntshav qab zib:

noj tshais - cov nqaij npuas uas muaj roj tsawg, tshuaj yej thiab 2 hau qe,
noj su - 250 grams yogurt,
noj su - taum kua zaub,
tav su tshuaj yej - txiv kab ntxwv,
noj hmo - ntses ci hauv qhov cub nrog zaub.

Cov muaj roj, cov carb tsawg noj

Cov zaub mov zoo li no tau tsim los ntawm Dr. Atkins. Nws ntws hauv plaub theem:

thawj theem yog lub sijhawm ntev li 2 lub lis piam, txwv hauv carbohydrates txog li 20 grams, cov nqaijrog tau raug tso cai nyob rau hauv ib qho ntau,
theem ob - kav ntev ntau lub hlis, thaum lub sijhawm koj yuav tsum maj mam nce kom ntau ntawm cov carbohydrates noj hauv zaub mov,
theem thib peb - kom muaj qhov hnyav hauv lub xeev tam sim no, nws raug pom zoo kom nce tus nqi ntawm cov carbohydrates muaj txog 10 grams tauj ib hnub,
theem plaub - txhawm rau ua kom tiav ntawm qhov tshwm sim, koj yuav tsum tau haus cov nyiaj sib npaug ntawm cov khoom noj kom zoo ibyam li nyob rau theem peb.

Qauv ntawv qhia zaub mov rau cov kis las

Txhawm rau hlawv cov rog rog kom tsis txhob poob cov nqaij ntshiv, nws raug nquahu kom siv kwv yees li cov zaub mov hauv qab no rau ib lim tiam:

noj tshais - tshuaj yej, oatmeal hauv mis,
tshais thib ob - 200 gram ntawm tsev cov nqaij nyuj uas muaj roj tsawg,
pluas su - zaub kua zaub, nqaij ntses nyoo, zaub xas lav,
khoom noj txom ncauj rau yav tav su - tsev pudding cheese,
noj hmo - nqaij ci hauv qhov cub, zaub zaub, kefir.

Tsawg Carb Noj - Nyiaj

Lub hauv paus ntsiab lus ntawm kev noj zaub mov kom tsis muaj carb ntau yog kom muab cov "carbohydrates" ceev ceev uas ua rau hyperglycemia - dhia dhia hauv ntshav qab zib.

Txwv tsis pub cov zaub mov los ntawm cov pab pawg carbohydrates yooj yim:

qab zib, suav nrog cov khoom qab zib ua,
hmoov cov khoom lag luam, suav nrog pastries, nplej zom,
txhuv dawb:
pob kws thiab cov khoom lag luam nyob ntawm nws,
cov qoob loo hauv paus nrog cov ntsiab lus siab ntawm cov hmoov txhuv nplej siab thiab cov suab thaj,
hmoov txhuv nplej siab.

Txwv kev ua kom zoo ntawm cov zib ntab thiab txiv hmab txiv ntoo nrog cov piam thaj hauv qab zib (cov txiv qab zib, txiv tsawb). Kev cia li huam sai sai hauv cov ntshav qab zib yog qhov nyuaj rau lub cev. Nws yuav siv sij hawm ntau lub sij hawm tom qab coj cov qib suab thaj kom rov zoo li qub.

Kev hloov pauv tsis tu ncua tuaj yeem ua rau muaj kev cuam tshuam nyob rau hauv endocrine system, ua rau cov rog rog, muaj kev pheej hmoo siab ntshav qab zib thiab lwm yam kab mob pathologies.

Txhawm rau kom muaj kev sib npaug ntawm lub cev, cov zaub mov yuav tsum muaj qhov sib txig sib luag ntawm cov protein, cov rog thiab cov zaub mov kom zoo. Kev tsis lees paub cov carbohydrates yooj yim tsis ua rau muaj kev hloov pauv ntawm qhov sib npaug sib npaug, txhawb los ntawm kev siv ntawm cov khoom noj (carbohydrates).

Cov khoom lag luam los ntawm cov pab pawg qeeb qeeb uas tau tso cai rau kev noj:

taum
barley thiab lwm yam uas muaj cov ntsiab lus tsawg ntawm gluten,
nplej zom nyuaj,
zaub
txiv ntoo
cov txiv hmab txiv ntoo tsis qab zib
txiv ntoo qab zib.

Cov khoom noj nyuaj lossis cov roj carbohydrates ua rau qeeb qeeb; vim li ntawd, tsis muaj cov kua qab zib uas muaj zog uas ua rau lub cev tsis zoo.
Cov Khoom Noj Khoom Noj

Ib feem tseem ceeb ntawm cov khoom noj muaj txiaj ntsig, raug rau cov zaub mov tsis muaj carb, yuav tsum muaj cov protein thiab cov rog zoo. Nws yog qhov zoo dua yog tias cov no yog cov khoom ua liaj ua teb: nqaij los ntawm cov tsiaj ntawm cov tshav zaub pub dawb, khoom noj muaj mis rau ntawm cov mis tsis tau ua kom tau.

Cov zaub mov pom zoo:

qaib keej
nqaij ntshiv
khoom noj siv mis,
butter thiab roj zaub,
qaib
ntses, nrog rau hom tsiaj rog,
lub qe.

Lub cev xav tau cov rog muaj roj, uas pom muaj hauv cov rog cov rog thiab hauv cov roj zaub. Tsis txhob ntshai cov rog cov rog, uas yog cov nplua nuj hauv butter, ntses, zaub roj cov roj ntawm cocoa, txiv maj phaub, xibtes.

Kev siv cov xibtes puv, tsis raws li pej xeem kev xav, muaj kev nyab xeeb rau tib neeg thiab ua tau raws li cov qauv tsim los ntawm WHO.

Xav Tau Cov txiaj ntsig los ntawm kev noj zaub mov kom tsawg Carb

Qhov tseem ceeb, yuav luag tshwm sim tam sim ntawd ntawm kev noj zaub mov hauv cov zaub mov qis rau txoj kev noj qab haus huv yog qhov tshwj xeeb txhim kho txoj kev noj qab nyob zoo, mob taub hau, zoo nkaus li qaug zog, txais tos ua ntej uas ploj. Muaj lub cev ua rau lub cev ruaj khov, rau txhua lub lis piam nruab nrab ntawm 600 grams yog ploj.

Cov tsos, thiab saum toj no tag nrho, kev mob ntawm cov plaub hau thiab tawv nqaij, yog pom muaj kev txhim kho. Daim tawv nqaij, zoo li daim ntawv litmus, qhia tau qhov xwm txheej sab hauv ntawm lub cev. Raws li kev tshawb fawb, kev tshaj tawm cov piam thaj hauv cov zaub mov ntau dua ua rau cov laus ua ntej.

Qab zib nyob rau hauv cov txheej txheem ntawm glycosylation reacts nrog cov protein, ua rau lawv. Qhov yooj yim tshaj plaws nyob rau hauv cov xwm txheej no yog collagen thiab elastin, uas cuam tshuam rau cov tawv nqaij mob.

Kev noj zaub mov noj raws li cov ntsiab cai ntawm kev tshem tawm cov carbohydrates nrawm yog lub hauv paus ntawm kev xyuam xim thiab kev xav zoo rau ib tus kheej kev noj qab haus huv, uas yog lub ntsiab lus ntawm kev noj zaub mov zoo. Nws tsis yog ib qho raug xwm txheej los ntawm lo lus Greek qub "kev noj haus" hauv cov lus txhais txhais tau tias yog "kev ua neej".

Hawm txog cov neeg nyeem, yam khoom noj qis-carb tuaj yeem ua yam tsis muaj ntses? Hauv zaj tom ntej, kuv yuav qhia koj yuav ua li cas kom cov ntses liab liab. Yog li ntawd sib txuas lus - nws yuav nthuav.

Txog cov qauv ntsiab ntawm kev noj zaub mov noj

Cov ntsiab lus tseem ceeb ntawm kev noj zaub mov kom tsawg-carb yog kom txo qis carbohydrate. Thaum cov nqi me me ntawm cov microelements nkag mus rau hauv lub cev, glycogen ua lub hauv paus ntawm lub zog, thiab tom qab nws tas sab sab, cov rog ua lub hauv paus. Cov neeg tawm dag zog ua raws li cov kev noj haus no ua ntej sib tw, vim nws pab tshem tawm cov rog lub cev tsis muaj kev cuam tshuam rau cov leeg nqaij.

Kev noj cov zaub mov uas tsis muaj rog, cov rog rog muaj cov kab kawm, uas yog cov rog (ntau dua li tsib caug feem pua), cov protein (txog peb caug feem pua) thiab carbohydrates (txog peb caug feem pua). Qhov feem pua no siv tau rau qhov poob phaus thiab tseem siv rau kev rov qab los txo cov leeg qaug dab peg. Txawm li cas los xij, tsis txhob suav rau qhov tshwm sim sai, kev txo qis hauv lub cev rog yuav pom tsuas yog tom qab tsib mus rau rau lub hlis. Cov txheej txheem ua kom poob phaus tsis nyob ntawm kev txo cov khoom noj carbohydrates, tab sis ntawm kev txo cov calories ntau ntawm cov zaub mov.

Thaum tsiv mus rau txoj kev noj zaub mov zoo no, cov nqi ntawm cov carbohydrate noj yuav tsum tau tswj. Nrog rau kev siv 200-300 grams ntawm cov khoom siv organic ib hnub, ib tus neeg yuav maj mam nce phaus. Txhawm rau kom poob ceeb thawj, tus nqi ntawm cov kab kawm no yuav tsum tsis pub tshaj 150 grams. Nws yog qhov tsim nyog yuav tsum tau them sai sai rau kev suav ntawm cov khoom noj carbohydrates tsuas yog hauv cov zaub mov tsis zoo, vim tias cov ntsiab lus ntawm kab hauv cov zaub thiab txiv hmab txiv ntoo tsis tseem ceeb.

Qhov kev noj haus no nyob rau hauv ib puag ncig kev ua kis las yog suav tias tsis yog ib ntus xwb, tab sis hom khoom noj rau lub sijhawm. Txawm li cas los xij, kev siv lub cev qis ntawm lub cev rau lub sijhawm ntev heev yog qhov tsis xav tau, vim nws tuaj yeem ua rau cuam tshuam ntawm kev ua haujlwm ntawm qee cov kabmob.

Cov txiaj ntsig ntawm kev noj zaub mov noj

Thaum lub cev noj cov zaub mov muaj roj tsawg, lub cev tau txais lub zog los ntawm glycogen, thiab thaum cov khoom no muab los ntawm cov piam thaj yog ua kom tiav, lub cev pib siv cov nyiaj muaj rog. Qhov tseem ceeb tseem ceeb ntawm kev noj haus zoo li no yog qhov ntxim rau cov txiv neej thiab poj niam, rau cov neeg ncaws pob hauv kev npaj rau kev sib tw thiab rau cov neeg zoo tib yam uas xav poob phaus. Yog tias koj tsis kam siv qee yam khoom, qhov kev ua ntawm xws li cov tshuaj insulin txhim kho. Nrog rau kev zam ntawm kev tso tawm ntawm cov tshuaj insulin rau hauv cov ntshav, cov rog pib tawg ntau dua. Tsis tas li, hom tshuaj no tswj kev tshaib plab. Ntxiv rau qhov zoo saum toj no ntawm kev noj zaub mov kom tsis muaj carb ntau, tswj kev noj haus ntawm ntau cov kab kawm tau ua rau kev tsim cov ketone lub cev. Lawv muaj lub luag haujlwm rau kev tshem tawm kev qab los noj mov thiab yog qhov muaj zog, uas tso cai rau koj kom poob rog tsis muaj kev cuam tshuam cov leeg mob.

Nrog cov zaub mov noj kom tsawg, nws yog qhov tseem ceeb kom nce cov khoom noj protein.

H Kev Tiv Thaiv Tsis Zoo

Zoo li txhua lwm txoj kev xaiv noj haus kom yuag, qhov tsawg-carb muaj nws cov neeg txhawb zog thiab cov neeg thuam. Qhov teeb meem tseem ceeb tshaj plaws yog tib qho kev tsim tawm ntawm ketones los ntawm lub cev, uas tau qhia yav dhau los ua qhov zoo. Txawm hais tias qhov tseeb hais tias cov lub cev no ua rau muaj roj nrawm nrawm dua, lawv cov kev ua haujlwm ntev dhau sijhawm tuaj yeem cuam tshuam rau kev ua haujlwm ntawm ntau cov kabmob thiab ua rau cov kabmob uas twb muaj lawm. Nrog coob tus ketones, lub cev pib kom meej meej los ntawm lawv, thaum tshem tawm cov tshuaj tseem ceeb. Tsis tas li ntawd, vim muaj qhov txo qis ntawm cov carbohydrate nyob rau hauv lub cev, qhov tsis muaj teeb meem ntawm cov piam thaj tshwm sim, uas tau pom los ntawm kev cuam tshuam ntawm kev ua si ntawm lub hlwb. Tsis tas li ntawd, nws tsim nyog pom tias cov pluas noj uas muaj protein ntau ua rau tsis muaj calcium hauv lub cev.

Ua ntej koj pib siv cov khoom noj khoom haus, nws yuav tsum tau sab laj nrog tus kws qhia zaub mov noj haus, tab sis yog tias qhov no tsis tuaj yeem, ua tib zoo kawm tag nrho cov ntaub ntawv hais txog cov txheej txheem kev noj zaub mov uas koj yuav ua raws. Cov neeg muaj tus mob mus ntev yuav tsum sab laj nrog kws kho mob hais txog qhov yuav siv txoj cai no. Txawm li cas los xij, yog tias koj twb ua raws li kev noj haus thiab pom tias muaj kev qaug zog tas li, kiv taub hau thiab tsis muaj zog txaus, koj yuav tsum cuam tshuam tam sim ntawd ntawm kev noj haus.

Cov ntsiab lus ntawm kev noj haus

Qhov program ua raws li qhov tsis lees txais ntawm qab zib / hmoov txhuv nplej siab thiab cov khoom lag luam uas muaj cov khoom no. Raws li ntau tus kws qhia noj haus, tau ua tiav cov kev mob no, ib tus neeg pib yuag heev, thiab kev noj qab haus huv tau nce zuj zus. Vim li cas cov tshuaj no txwv? Cov piam thaj nyob hauv qeb ntawm lub teeb, teeb meem carbohydrates, thiab hmoov txhuv nplej siab - kom nyuaj, tab sis rau lub cev nws kuj tsis tau txais txiaj ntsig.

Thaum lawv zom tau, cov piam thaj ntau dhau mus rau hauv cov ntshav, uas cuam tshuam tsis zoo rau tib neeg kev mob thiab yog faus nrog ntau yam kab mob tsis kaj siab, suav nrog ntshav qab zib.

Kev noj zaub mov kom tsawg carb yog qhov sib txawv ntawm tib hnub yoo mov ntawm plums lossis banal kev yoo mov. Qhov no yog cov khoom noj khoom haus tag nrho, kev noj haus ntawm cov uas muaj cov khoom protein, fiber ntau. Ntawm cov no, koj tuaj yeem npaj ntau yam tais diav thiab noj tsis tu ncua.

Tsawg Txoj Cai Noj Tsis Siv Carb

Ua raws li cov kev cai thiab ntsiab cai ntawm qes-carb yog qhov yooj yim heev. Ntawm no yog lub ntsiab lus tseem ceeb uas koj yuav tsum tau them nyiaj tshwj xeeb rau:

Ib qho txwv tsis pub muaj zog ntawm cov nyiaj carbohydrates. Ib hnub twg raug tso cai kom noj ntau txog 30 gram ntawm cov khoom siv "complex".
Peb noj tsuas yog peb hnov tshaib plab. Tus cwj pwm ntawm kev noj mov nyob rau lub sijhawm twg los xij, tsis hais kev muaj siab lossis tsis xav, yuav tau tso tseg.
Peb cais cov khoom nrog cov "tsis muaj" carbohydrates los ntawm kev noj haus. Lawv dhau mus rau hauv cov roj ntau txheej thiab muab tso rau sab thiab plab.
Raws li lwm qhov chaw ntxiv ntawm cov as-ham peb haus cov vitamins.
Peb haus tsawg kawg yog ob liters kua ib hnub. Nws tseem raug tso cai kom haus cov kua txiv tshiab (tsis ntim), tshuaj yej, tshuaj ntsuab kho kom zoo nkauj.
Noj mov kawg - tsis pub dhau 4 teev ua ntej yuav mus pw.
Ua tiav txiav npluav ntawm cereal thiab qhuav txiv ntoo tuav. Lawv muaj cov suab thaj ntau, yog li lawv tsis tuaj yeem txiav txim tau zoo rau cov txheej txheem kev noj haus no.
Peb ua kom muaj kev noj haus zoo nrog kev sib npaug ntawm cov khoom noj muaj txiaj ntsig. Hauv kev ua noj, peb siv cov roj zaub rau ntawm qhov tsis sib luag.
Ua ntej yuav nqa tawm, peb nqa tawm kev npaj ntawm peb lub cev, nrog rau kev ua tib zoo tawm ntawm kev noj haus.
Tag nrho cov calories txhua hnub yuav tsum tsis pub tshaj 900 Kcal.

Tsawg-Carb Cov Ntawv Qhia Daj

Yuav ua li cas ua thaum lub sijhawm khoom noj tsawg cov carb? Tso cai rau ntau yam kev txawv txav ntawm cov tais diav los ntawm cov zaub mov zoo. Peb muab qee cov qauv.

Curd casserole.
Oatmeal porridge.
Omelet.
Mos-hau qe.
Buckwheat porridge nrog mis.

Pea kua zaub ntawm nqaij qaib broth.
Cov ntses me me nrog zaub mov ua noj sab hauv qhov cub.
Ci nqaij thiab zaub xam lav.
Zaub stew nrog nqaij.

Hau mis thiab muab zaub qhwv.
Ua mov nplej thiab ci nqaij ci.
Braised zaub sib tov.
Mov nplej porridge nrog zaub.
Nqaij nyuj thiab zaub tshiab.

Cov khoom noj txom ncauj tuaj yeem yog cov txiv hmab txiv ntoo, cov khoom noj mis nyuj hauv cov khoom me me.

Tsawg Carbohydrate Cov Zaub Mov Noj Zaub Mov Noj txhua lim tiam

Thaum kos daim ntawv qhia zaub mov rau ib lis piam lossis ob zaug, peb tau taw qhia los ntawm cov cai ntawm kev noj zaub mov noj, peb siv kwv yees tais rau txhua hnub. Yog li ntawd, koj yuav tsum tau txais kev noj zaub mov kom tiav, muaj kev noj haus zoo, ib yam li hauv qab no.

Xav poob phaus? Tsis muaj contraindications loj? Kev noj zaub mov kom tsis tshua muaj carb yog qhov kev daws teeb meem zoo thiab ib txoj hauv kev kom poob phaus.

🥗 Kev noj cov zaub mov carb qis rau cov neeg uas xav kom muaj lub cev yuag ntau xyoo. Cov hauv paus ntsiab lus, cov lus pom zoo thiab contraindications rau kev noj zaub mov kom tsawg-carb

Nyob zoo, cov neeg siv siv ntawm iRe ផ្ដល់ lub vev xaib thiab nws cov neeg nyeem!

Tsis ntev los no, Kuv tau pib hais txog cov ntsiab cai ntawm khoom noj khoom haus, uas tso cai rau kuv kom poob ceeb thawj thiab tswj hwm qhov hnyav nyob rau ntau xyoo (51 kg nrog qhov siab ntawm 170 cm).

Cov hauv paus ntsiab lus ntawm kev noj haus dej uas kuv tau sau txog ua ntej lawm (https://ire អនុសាសន៍.ru/content/vodnaya-dieta-dlya-p.) Yog ua raws cov qauv ntawm kev noj zaub mov kom zoo. Kev siv dej txaus hauv lub cev tsis cuam tshuam rau kev zom zaub mov kom tsim nyog thiab tsis qeeb cov metabolism, uas pab tswj lub cev kom yuag. Lub hauv paus ntsiab lus ntawm kev noj zaub mov kom haum kuv tus kheej, kuv xav vim tias kuv muab cov dej haus sib xyaw kom haum nrog cov khoom noj "txoj cai" thiab ib txoj cai noj mov ntxiv (uas kuv yuav sau rau hauv kev txheeb xyuas hauv qab no).

Tag nrho peb qho kev yoo mov uas kuv ua raws li cov cai ntawm kev noj zaub mov zoo. Uas tso cai rau kuv tsis tsuas yog ua kom poob phaus, tab sis kuj tseem txhim kho cov mob ntawm txoj hnyuv, qee qhov mob nyhav dhau los, uas pom tau los ntawm kev noj zaub mov tsis zoo.

Yog li, nws yog dab tsi tsawgcarbohydratekev noj haus? Lub hauv paus ntsiab lus ntawm kev noj zaub mov kom tsawg carb yuav tsum ua raws li cov neeg uas xav ua kom lawv lub cev nyhav thiab tsis ua teeb meem rau lub cev kev noj qab haus huv?

Cov carbohydrates yog los ntawm cov neeg sau ntawm cov pluas noj rau cov khoom noj khoom haus hauv cheeb tsam uas txhawb kev tsim cov rog hauv lub cev. Ua ntej, kev siv ntau ntawm lawv, piv txwv li, cov piam thaj yooj yim lossis hmoov hmoov tsim, ua rau muaj kev cuam tshuam rau hauv insulin hauv cov ntshav. Qhov no, nyeg, ua rau kev tsim cov piam thaj, uas yuav tsum tau siv mus rau lwm qhov. Nrog rau kev ua neej nyob rau txoj kev ua neej, cov ntshav qabzib tus nqi yog tsawg, yog li nws ntau dhau los hloov mus rau cov rog rog. Thib ob, insulin jumps lawv tus kheej ua rau muaj qab los noj mov thaum xav noj ib yam dab tsi ua ntej ntawm qhov xav tau khoom noj, xws li.

Nrog rau cov zaub mov noj kom tsawg, cov zaub mov noj txhua hnub yog muaj protein ntaucov khoom noj nrog ib qho me me ntawm cov carbohydrates thiab cov rog cov zaub. Kav tsij ua tej yam me me kom ntev tsis pubvim cov mob yuav tshwm sim tau!

Grigory Chernykh hais ntxiv tias "Tsis txhob xav tias koj tuaj yeem zaum ntawm cov zaub mov no ntev heev." "Los ntawm kev xav ntawm lub cev, qhov no tsis yog qhov txaus ntshai thiab txaus ntshai." Tus neeg noj khoom noj khoom haus Kristina Lobanovskaya pom zoo nrog nws. “Tom qab ib hlis thiab ib nrab ntawm kev noj haus, nws yog qhov yuav tsum tau mus so. Qhov nyiaj txaus ntawm cov carbohydrates yog qhov tseem ceeb tshaj plaws rau lub cev, thiab lawv tsis tu ncua ua rau cov kev ua rau lub cev tsis txaus siab, lub plab zom mov lub zog, kev nyuaj siab thiab lwm yam kev cuam tshuam ntawm cov leeg hlwb. "

Kuv tsuas lo ib contawm cov hauv paus ntsiab lus cov zaub mov tsis muaj carb uas zoo pab kuv (thiab qee cov phooj ywg) tsis nce phaus ntxiv. Txhua yam yog yooj yim heev: koj yuav tsum tso tseg "phem" carbohydrates thiab yuav cov ntsiab lus "zoo."

Dab tsitib yamhais txograuzoocarbohydrates😊:

Txiv tshiab, muaj txiv ntoo thiab zaub
Cov nplej xim av
Peas
Porridge: oat, buckwheat, Nplej
Rye qhob cij nrog bran, mov ci tag nrho
Qab zib tsis muaj kua txiv tshiab
Cov nplej zom ntxas tag nrho
Taum liab
Lentils
Turkish taum mog
Qhob noom xim kasfes dub
Zib ntab
Nceb

Ntawmphem carbohydrates yuav tsum tau muab pov tseg lossis noj tsuas yog mob tshwj xeeb 😉:

Qos
Mos Nplej Khaub Nplej Zom
Cov khob cij dawb, yob
Mov nplej dawb
Kev ci, khoom qab zib, khoom qab zib, khoom qab zib
Qab zib
Qab zib curd cheese yogurts
Paj Kws thiab hle
Cov dej qab zib, dej qab zib, kua txiv
Khaws cia tau

Yog li, Kuv ua tiav qhov kev thov tsuas yog qee qhov ntsiab lus ntawm kev noj haus tsis zoo carb uas yog qhov muaj txiaj ntsig zoo.

☄️ Noj cov zaub mov muaj carb uas tsis zoo: ☄️

Cov kws tshaj lij khoom noj khoom haus tsis tau qhia cov hluas, thiab tshwj xeeb tshaj yog cov menyuam yaus, zaum ntawm cov zaub mov zoo li no. Lawv lub cev muaj teeb meem tsuas yog sib sau ua ke, thiab cov tsis muaj carbohydrates hauv zaub mov tuaj yeem ua teeb meem rau kev noj qab haus huv.
Tsis tas li, contraindications suav nrog lub xeev ntawm cev xeeb tub thiab lub sijhawm ntawm kev pub niam mis.
Cov tib neeg uas muaj cov kab mob mus ntev (piv txwv li mob ntshav qab zib mellitus, kab mob ntawm lub raum, mob siab, kab mob plawv) yuav tsum tsis txhob noj zaub mov noj tsis muaj kev tawm tswv yim los ntawm tus kws tshaj lij.
Nws yog qhov tsim nyog tias nws yuav raug tso cai rau koj kho cov duab uas siv cov kev siv roj tsawg, tab sis nrog qee yam kev hloov pauv ntawm cov zaub mov, uas tsuas yog txiav txim los ntawm tus kws kho mob uas tsim nyog.

Ua ntej yuav siv ib qho kev noj haus twg, Kuv xav sab laj nrog tus kws qhia noj haus, kawm txog kev muaj mob tshwm sim thiab tus neeg cov contraindications.Nws yog ib qho tsim nyog yuav tau ua kom ib txwm nyiam koj cov kev noj zaub mov kom maj mam thiab tsis txhob hnov qab txog kev noj haus dej txaus.

Yog tias cov khoom noj tsis haum rau koj, tom qab ntawd sim noj cov zaub mov ntawm nqaij muaj feem ntau 3-4 zaug hauv ib hnub, hauv qhov me me.

Saib xyuas koj tus kheej, noj qab nyob zoo thiab zoo nkauj!

Kuv txoj kev ntsuam xyuas txog kev noj zaub mov "TSIS TXHOB TOM QAB 18:00" txuas

Tsawg cov zaub mov carb rau cov neeg tsis noj nqaij

Nws muaj cov zaub mov cais rau cov neeg uas tsis siv cov nqaij hauv lawv cov zaub mov noj. Muaj qee qhov kev cai rau lawv:

Kev xam ntawm cov khoom noj carbohydrates yuav tsum tau ua nyob rau hauv txoj kev no: 5 gram ntawm carbohydrates ib 10 kilo ntawm qhov hnyav
cov nqaij thiab cov ntses cov khoom lag luam yuav tsum tau hloov nrog cov kua paum zoo, taum pauv, thiab cereals.

Kev noj haus protein ntau

Cov ntawv qhia zaub mov no hauv koj cov zaub mov tuaj yeem siv los ntawm cov neeg ncaws pob hauv lub caij so qhuav, nrog rau cov neeg zoo tib yam uas nyiam noj zaub mov protein:

noj tshais - tshuaj yej thiab 100 grams ntawm tsev tsis muaj rog, cheese,
qhov thib ob noj tshais - txiv laum huab xeeb,
noj su - hau nqaij qaib nrog zaub stewed,
khoom txom ncauj yav tav su - kefir los sis yogurt,
noj hmo - ntses ua noj hauv ob lub rhaub dej.

Cws kua zaub

Los npaj cov kua zaub koj yuav xav tau:

cws - 1 kg
zaub ntsuab
txiv lws suav - 1 pc.,
dos - 1 pc.
curry
kua txiv txiv qaub.

Tev thiab yaug cov shrimps, txiav tsuav zaub thiab tshuaj ntsuab. Ncuav cov khoom xyaw nrog dej, ntxiv me ntsis kib, nchuav txhua yam nrog kua txiv txiv qaub thiab muab tso rau ntawm lub qhov cub.

Nqaij nyuj Nqaij nrog zaub ntsuab

Txhawm rau npaj cov zaub mov zoo li no, koj tuaj yeem siv cov ntawv qhia hauv qab no:

nqaij nyuj - 1 kg
zaub ntsuab - 400 grams,
dos - 1 pc.
celery paus - 200 grams,
qij - 1 clove,
txiv lws suav - 2 pcs.,
txiv roj roj
cumin
qhiav hmoov
nqaij nyuj broth - 250 grams.

Fry txhua lub caij nyoog hauv roj, maj mam ntxiv cov hauv paus dos thiab txiv lws suav. Fry me ntsis, ntxiv nqaij nyuj thiab ntxiv cov khoom xyaw ntxiv. Nws yog qhov zoo tshaj los txiav cov nqaij nyoos rau hauv ib daim hlab kom thiaj li siv sijhawm tsawg. Npog cov zaub mov thiab simmer rau plaub caug feeb.

Kev txheeb xyuas txog cov zaub mov qis-carb yog sib xyaw: nws muaj ob tus neeg txhawb nqa ntau thiab ntau tus neeg tawm tsam. Txawm li cas los xij, ob leeg ntawm lawv nco qab nws cov hauj lwm zoo. Xws li kev noj haus zoo rau cov neeg uas tsis nyiam ua kom yoo tshaib, vim tias nws tso cai rau koj noj ntau yam zaub mov. Nws cov txiaj ntsig suav nrog nws txoj kev siv zoo thaum muaj ntshav qab zib. Ua ib qho tshuaj kho, nws tau tsim nws tus kheej kom zoo. Ib qho ntxiv, nws yog tus nqi pheej yig thiab yuav tsis ua rau muaj kev hnyav rau tsev neeg cov nyiaj. Hauv ntej, yog tias koj siv xws li lub system tshwj xeeb rau kev poob phaus, nws yuav tseeg ua rau qhov kev xav tau tsis txaus ntseeg. Txawm li cas los xij, nws tsim nyog nco ntsoov tias kev noj haus zoo li no, txawm hais tias nws tsis yog mono-noj zaub mov noj, tab sis nws qhov ntsuas tsis tau sib npaug, yog li ua ntej koj pib lub hom phiaj ntawm kev tshaib plab, koj yuav tsum tau sab laj nrog tus kws tshaj lij, tshwj xeeb tshaj yog tias muaj qee yam kab mob ntev hauv lub anamnesis.

Pub thiab Txwv cov Khoom

Ntshav qab zib yog ntshai ntawm cov tshuaj no, zoo li hluav taws!

Koj tsuas yog xav tau thov ...

Ntawm cov zaub mov uas pub siv nrog tsis muaj kev txwv yog cov hauv qab no:

cov nqaij ntshiv (nqaij nyuj, nqaij yaj, nqaij menyuam nyuj, nqaij npuas, luav),
noog (qaib, os, os, gus, qaib ntxhw),
nqaij npua, nqaij ntses, thiab nqaij tsawg
offal (nplooj siab, plawv, rog, raum),
ntses thiab nqaij ntses (ntses liab, ntses, tuna, ntses, hake, halibut, cws, qwj, oysters, rub tawm),
nqaij qaib thiab quail qe,
rog-dawb tsev cheese, cheese,
nceb
cov kua ntses uas tsis muaj calorie ntau,
cov piam thaj hloov uas tsis muaj fructose thiab sorbitol,
tshuaj yej thiab kasfes yam tsis muaj qab zib.

Cov khoom lag luam uas tsis yog siv nrog suav nrog:

Bakery khoom
khoom qab zib thiab lwm yam khoom tsis sib xws tsim ntawm sorbitol lossis fructose,
ua kom huv
zib ntab
mov, buckwheat, oats,
kua txiv qab zib thiab ntxhia dej sparkling,
npias
champagne
cawv ntawm qab zib thiab semi-qab zib ntau yam,
qab zib yogurts.

Hauv qab no yog cov npe ntawm cov khoom noj uas tuaj yeem noj kom tsis tseg:

zaub: qij, dos, radishes, kua txob, dib, txiv lws suav,
zaub ntsuab: dill, zaub txhwb qaib, mint, fennel,
txiv ntoo: txiv apples, txiv qaub, txiv kab ntxwv qaub,
ceev thiab noob.

Kev siv yees duab

Cov ntsiab cai tseem ceeb ntawm kev noj zaub mov noj rau cov mob ntshav qab zib thiab ua zaub mov txawv rau cov zaub mov noj uas tsis muaj cov carb hauv cov yeeb yaj kiab:

Kev noj zaub mov kom tsawg thiab muaj protein ntau yuav muaj txiaj ntsig rau lub cev tsuas yog koj ua raws txhua qhov kev pom zoo ntawm cov kws tshaj lij. Koj yuav tsum tsis txhob poob phaus nrog nws rau qhov muaj mob loj, vim qhov no tuaj yeem tsim kev phom sij.

Ua ntej pib noj cov zaub mov no, nws yog ib qho tseem ceeb uas yuav tau sab laj nrog tus kws kho mob endocrinologist txog nws muaj kev nyab xeeb rau hauv koj kis. Nrog rau txoj hauv kev, koj tuaj yeem ua tiav cov txiaj ntsig zoo hauv cov qauv kev poob phaus thiab txhim kho kev noj qab haus huv.