Noj ntshav qab zib kom ntshav siab

Kev noj zaub mov uas muaj ntshav siab tsis ua kom tshem tawm cov tshuaj noj yog tias tus kws kho mob tau sau tseg. Tab sis nws tsis yooj yim sua kom ua yog tsis muaj nws, txij li nws cuam tshuam li cas tus kab mob yuav ua mus. Yog tias koj nruj me ntsis ua raws li cov lus pom zoo, nws muaj peev xwm ua tau rau kev ua kom qabzib hauv lub cev thiab tiv thaiv koj lub cev los ntawm kev cuam tshuam ntawm tus kabmob.

Txawm hais tias cov ntshav qab zib hom twg koj muaj thiab qhov kev mob hnyav npaum li cas koj muaj, koj yuav tsum ua raws li kev noj zaub mov noj kom tsawg. Tib lub sijhawm, koj yuav pom qhov tshwm sim sai sai - tom qab kwv yees li ob rau peb hnub txij li hnub pib kev noj zaub mov, ntshav qab zib cov ntshav pib rov qab zoo li qub. Txawm li cas los xij, koj yuav tsum tau soj ntsuam koj cov zaub mov uas tsis muaj calorie tsawg, qhov tsis muaj cov carbohydrates yooj yim hauv nws thiab muaj cov zaub mov muaj protein ntau.

Feem ntau cov neeg uas muaj teeb meem txog ntshav qabzib feem ntau kuj rog dhau. Los ntawm kev ua raws li kev noj haus tshwj xeeb uas txo qis cov ntshav qab zib, koj tsis tuaj yeem tsis tsuas yog cov qib qab zib, tab sis kuj tseem txhim kho koj lub ntsej muag.

Noj nrog ntshav qabzib yuav tsum tau nquag (tsib txog rau xya zaus hauv ib hnub), ntu me me - qhov no yuav pab koj kom tsis txhob noj ntau dhau. Yog lawm, thaum txiav txim siab ntawm cov ntawv qhia zaub mov, nws yog ib qho tsim nyog kom ua raws li cov kab mob concomitant, muaj kev fab tshuaj tsis haum rau qee yam khoom, thiab, ntawm chav kawm, cov ntsiab lus zoo. Nws kuj tseem yog qhov tseem ceeb los soj ntsuam cov caloric cov ntsiab lus ntawm cov khoom noj, nyob ntawm seb tib neeg kev ua ub no. Lub zog nws xav tau ntau, nws cov zaub mov muaj txiaj ntsig zoo dua yuav tsum muaj.

Cov piam thaj hauv siab

Ua ntej yuav ua raws li cov kev xaiv noj haus, nws yog ib qho tseem ceeb uas koj sab laj nrog koj tus kws kho mob. Txawm li cas los xij, txoj cai dav dav yog ib qho: khoom noj yuav tsum tsis tu ncua. Qhov zoo dua yog muab rau cov zaub tshiab (zoo li ci, rhaub thiab faus), cov zaub mov tsis muaj calorie tsawg. Ntawm dej qab zib - tshuaj ntsuab teas. Cawv mas txwv kiag li! Tab sis cov dej huv koj yuav tsum haus tsawg kawg yog 2.5 litres, tshwj tsis yog, tau kawg, koj tsis muaj contraindications rau qhov no.

Koj yuav xav tau cais tawm ntawm lub hwj chim:

• kib zaub mov
• tsiaj muaj roj cov khoom
• ci
• salted cheese, thiab cheese nrog qhov feem pua ​​ntawm cov roj nyeem,
• kua, qab zib compotes thiab dej qab zib,
• oily ntses
• marinades
• pickles
• cav noj nqaij
• mis nyuj khov
• muab nqaij noj.

Kev soj ntsuam cov khoom noj uas muaj ntshav qab zib, tsis txhob txhawj xeeb tias koj yuav tsum tshem tawm cov khoom qab zib kom huv si, txawm hais tias, koj yuav tau tswj cov suab thaj hauv cov zaub mov koj noj. Koj tuaj yeem noj ib co zib ntab thaum nruab hnub - qhov no yuav muaj txiaj ntsig rau lub cev thiab ua kom pom kev zoo ntawm kev noj zaub mov kom tag.

Koj cov khoom noj yuav tsum muaj qhov sib npaug ntawm cov protein, cov rog thiab carbohydrates, lawv yuav tsum nyob hauv qhov kev noj haus ntawm 20% x35% x45%, feem. Cov feem ntau no yuav pab koj ua kom koj cov ntshav qab zib.

Thaum xaiv qee yam khoom rau koj cov ntawv qhia zaub mov, tsom rau ntawm glycemic index ntxhuav. Yog tias cov khoom lag luam muaj qhov ntsuas muaj txog 40 - tsis muaj kev txwv tsis pub siv, yog tias 41-69 - noj cov khoom zoo li no ib zaug. Txhua yam uas muaj qhov ntsuas loj yog tsis suav nrog cov khoom noj.

Yuav ua li cas cov txiv hmab txiv ntoo thiab berries yog qhov tso cai thiab uas tsis yog?

Ua raws li kev noj zaub mov kom muaj ntshav qabzib ntau, txwv tsis pub noj txiv hmab txiv ntoo, qee qhov yuav tsum tau muab cais tawm ntawm kev noj zaub mov, vim tias lawv yog qhov chaw ntawm cov khoom noj uas yooj yim.

• Nws tau tso cai rau noj: kiwi, txiv apples, plums, txiv nkhaus taw, txiv pos nphuab, txiv kab ntxwv qaub, txiv duaj, pomegranates, prunes, txiv kab ntxwv, txiv duaj, txiv ntoo, pomelo, dib liab, tangerines, raspberries, apricots, gooseberries, apricots qhuav
• Tsis suav: raisins, figs, hnub tim, txiv puv luj, txiv quav ntswv nyoos, txiv tsawb, txhua yam txiv ntoo qab zib

Ib hnub koj tuaj yeem noj tsis ntau tshaj 300 g ntawm cov txiv hmab txiv ntoo thiab tsis nyob rau ib lub sijhawm, tab sis muab faib ua ob peb qhov kev txais thaum nruab hnub. Lub sijhawm zoo tshaj plaws rau noj txiv hmab txiv ntoo thiab txiv hmab txiv ntoo yog tom qab noj mov tas.

Nws yog qhov zoo los ua noj txiv hmab txiv ntoo thiab txiv ntseej hauv cov qauv ntawm mousses, compotes, jelly, thiab tseem ua zaub xam lav qab nrog lawv.

Dab tsi zaub tuaj yeem nyob ntawm cov zaub mov noj, thiab qhov twg tsis tuaj yeem?

• Nws tau tso cai rau noj: txiv lws suav, zaub qhwv ntawm txhua yam, txaij, txaij, taub dag, zucchini, spinach, noob taub dag, taum, radish, asparagus, radish, kua, taum pauv, zaub xas lav, tswb txob, taub, lentils, zucchini, sorrel, rhubarb, zaub kav, qej, hiav txwv kale, qaib
• Tsis suav: qos yaj ywm, beets, carrots, taum pauv, kho tshav kub-txiv lws suav, hau dos, lws suav kua zaub, turnips

Cov zaub muaj qhov muaj txiaj ntsig zoo: lawv muaj calorie tsawg, nplua nuj nyob hauv kev noj haus fiber ntau, cov zaub mov thiab vitamins. Txawm li cas los xij, tsis txhob recklessly lean on zaub, tsis yog txhua txhua ntawm lawv yog cov muaj txiaj ntsig zoo ib yam. Tsis txhob kib rau cov tais diav, tsuas yog rhaub, stewed, ncu thiab, ntawm chav kawm, cov zaub tshiab.

Cov npluag nplej twg tuaj yeem noj nrog qab qab zib, thiab qhov twg tsis tuaj yeem?

• Nws tau tso cai rau noj: buckwheat, oats, barley porridge, nplej xim av, millet, barley, spelled, pob kws
• Tsis suav: semolina, dawb polished mov

Ua noj porridge yam tsis muaj qab zib thiab dej, yog tias xav nrog me me ntawm cov mis nyuj.

Los ntawm cov khoom lag luam bakery, bran cij, nrog rau txhua lub khob cij ua los ntawm rye lossis wholemeal, tuaj yeem ua.

Rau cov nplej zom nyiam: ib zaug ib lub lim tiam koj tuaj yeem them taus ib feem ntawm cov nplej zom los ntawm durum nplej.

Dab tsi qaub-mis khoom kuv tuaj yeem noj?

• Nws tau tso cai rau noj: muaj roj zaub cheese thiab roj qab zib, yogurt, mis, kua mis nyeem mis nyuj, kua mis uas muaj roj, kefir, biokefir, muaj rog rog uas tsis muaj rog, acidophilus.
• Tsis suav: qab zib curds thiab cheese, roj qaub cream, ntsim cheese

Nws yog qhov zoo los ua cov tais diav los ntawm tshav kub-kho tsev cheese: puddings, casseroles, steamed cheesecakes.

Cov nqaij thiab cov khoom lag luam

Nws yog ib qho tseem ceeb kom taug qab cov protein txaus hauv koj cov zaub mov noj. Cov nqaij yog steamed, ci thiab hau. Tsuas yog hom ntshiv ntawm cov nqaij, ntses thiab nqaij qaib raug xaiv.

Cov qe yuav noj txhua hnub, tab sis tsis pub ntau tshaj 2pcs. ib hnub.

Koj tuaj yeem noj twm qho xws li daim siab thiab tus nplaig.

Yuav ua li cas sib txuas ua ke cov zaub mov muaj piam thaj ntau thiab cev xeeb tub?

Yog tias tus poj niam cev xeeb tub muaj cov ntshav siab cov ntshav, nws yuav tsum ua tib zoo saib kom tsawg ntawm cov khoom noj. Koj tsis tuaj yeem hla ib pluas noj, vim tias qhov no yuav cuam tshuam tsis tsuas yog nws txoj kev noj qab haus huv, tab sis kuj tseem ua rau kev noj qab haus huv ntawm menyuam thiab. Hauv cov xwm txheej no, nws yog ib qho tseem ceeb uas yuav tsum tau saib xyuas cov qib ntawm cov piam thaj hauv cov ntshav. Qhov no yog pab los ntawm cov cuab yeej tshwj xeeb tau muag hauv khw muag tshuaj. Ib qhov kev tso tawm cov ntshav txaus kom paub seb koj cov ntshav qab zib nyob li cas. Qhov loj tshaj plaws yog tias kev kuaj ntshav rau kev tsom xam yuav tsum ua rau ntawm lub plab tas.

Noj mov yuav tsum noj nyob rau ncua sij hawm ntawm 3 teev, hmo ntuj so yuav tsum tsis pub ntev tshaj 10 teev.

Ua ntej yuav mus pw, mis thiab txiv hmab txiv ntoo raug txwv!

Khoom noj khoom haus thaum cev xeeb tub yuav tsum yog cov rog, tsis muaj ntsev, roj thiab, tshwj xeeb, cov txuj lom.

Kev noj haus rau cov poj niam cev xeeb tub uas muaj suab thaj yuav tsum muaj cov calories tsawg.

• Thawj pluas noj yog qhov zoo los pib nrog cov zaub mov muaj protein ntau: cereals, zaub thiab mov ci tag.
• Yog tias koj ua nqaij noj nqaij, nco ntsoov tshem cov rog pom, nrog rau daim tawv nqaij los ntawm cov noog.
• Thaum nruab hnub koj yuav tsum haus 2 liv dej.
• Margarine, kua ntsw, ntsim thiab ntsim lauj kaub, kas fes thiab muaj zog tshuaj yej, qab zib kab yog txwv tsis pub.
• Nws yog ib qho tseem ceeb kom txhawb koj cov khoom noj kom muaj vitamin-ntxhia ntau ntxiv.

Qauv ntawv qhia zaub mov rau qab zib ສູງ

Kev noj zaub mov raug suav sau rau hauv tus neeg lub hnub nyoog, nws muaj hnyav npaum li cas, muaj feem cuam tshuam txog kev noj qab haus huv thiab ntsuas cov piam thaj. Koj tsis tuaj yeem kho ntshav qab zib tau nrog ib ntsiav tshuaj, vim nws yog ib qho tseem ceeb kom ua raws li tag nrho cov kev cai ntawm kev noj zaub mov zoo, ua raws li cov lus pom zoo ntawm cov kws kho mob - tus kws kho mob endocrinologist thiab tus kws qhia noj haus. Nws tseem zoo dua yog tias koj xav dua thiab pib ua cov kev tawm dag zog me me - kev tawm dag zog lub cev pab kom nkag siab kev noj qab haus huv zoo dua.

Kuv muab koj ntau txoj kev xaiv rau cov zaub mov noj, sab laj nrog tus kws paub tshwj xeeb uas haum rau koj tshaj plaws:

Txog peb cov khoom noj uas tsis tau xav txog uas pab txo qis cov ntshav qab zib, saib cov vis dis aus no:

Raws li koj tuaj yeem pom, cov khoom noj uas muaj cov ntshav qabzib ntau hauv cov ntshav yog cov zaub mov ntau thiab ntau yam. Nws yuav tsis tso cai rau koj kom koj muaj kev tshaib plab, thiab yog li ntawd, dhia hauv cov ntshav qab zib. Ntawm nws koj yuav tsis xav tias muaj kev tsis txaus thiab koj yuav tsis tau yuam koj tus kheej kom ua raws li cov khoom noj zoo li no mus tas koj lub neej. Tom qab tag nrho, xws li kev noj haus yog thev taus heev yooj yim.