Tsawg Cov Khoom Uas Muaj Carbohydrate > Noj qab zib rau cov ntshav qab zib

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

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

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

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

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

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

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

Kev noj Hypo-carbohydrate rau qhov poob phaus

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

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

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

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

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

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

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

Txhawm rau kom muaj txiaj ntsig ntawm kev noj zaub mov kom tsis muaj carb tsawg, nws raug nquahu kom xyaum ua hnub yoo mov, txij li lawv ua kom lub cev rog sai thiab ua rau cov metabolism tsim kho dua.

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

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

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

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

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

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

Mob ntshav qab zib tsawg Carb Noj cov zaub mov

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

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

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

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

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

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

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

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

Tsawg Carb Noj: Cov txiaj ntsig thiab qhov tsis zoo ntawm lub cev poob phaus

Qhov zoo ntawm cov txheej txheem poob phaus

1. Cov kab ke muaj cov protein ntau dua li hauv cov carbohydrates hauv cov zaub mov. Qhov no tso cai rau koj kom ua kom nrawm hauv kev zom zaub mov. Raws li qhov tshwm sim, kev zom zaub mov yog qhov qub.

2. Kev tsim cov tshuaj insulin ntau dhau. Qhov no yog qhov tseem ceeb heev, txij li muaj ntau tshaj li cov kua dej, npau taws tshwj xeeb los ntawm carbohydrates, tuaj yeem ua rau muaj mob loj rau tib neeg kev noj qab haus huv.

3. Cov leeg nqaij muaj glycogen. Yog tias feem ntau cov carbohydrates raug cais tawm hauv kev noj haus, cov khoom hauv cov tshuaj no yuav tsawg dua. Yog li ntawd, lub cev yuav tau siv lub zog los ntawm "rog rog".

4. Kev noj zaub mov kom lub cev tsis muaj protein ntau tiv thaiv kom tsis txhob puffiness, flatulence. Kev noj haus yog tsim nyob rau hauv txoj kev uas tag nrho cov kua dej ntau dhau yuav tawm ntawm lub cev. Nws yog qhov zoo rau ob qho tib si kev noj qab haus huv thiab lub cev.

Kev noj haus tsis haum

1. Cov txheej txheem ntawm kev poob ceeb thawj tsis pom zoo rau cov neeg uas feem ntau koom nrog kev tawm dag zog, kev siv lub zog, kev coj tus kheej. Kev noj zaub mov kom tsawg hauv cov zaub mov txo qis lub cev ua si. Ib tus neeg yuav tsis tuaj yeem koom nrog nrog kev siv zog ua li no ua ntej, yuav zoo li nkees, qaug zog.

2. Lub cev yuag yuag yuav tsum muaj lub zog loj. Cov khoom noj yog qhov nruj heev, nws tsis yooj yim los hloov nws li nws zoo li.

Kev noj haus tsawg-carb: qhov tseem ceeb thiab txhua hnub ua kom zoo nkauj

Kab lus no piav qhia txhua yam hauv paus ntsiab lus ntawm kev noj zaub mov kom tsawg hauv carb uas tsuas yog noj zaub mov nkaus xwb: yam zaub mov twg koj tuaj yeem noj, uas koj tsis tuaj yeem, nrog rau cov ntawv qhia ua piv txwv rau ib lub lim tiam.

Qhov kev noj haus no suav nrog cov khoom noj ntuj tsim, tsis tau ua, nqaij carb tsawg. Muaj ntau cov pov thawj tshawb fawb pom tau tias hom kev noj haus no yog qhov kev xaiv zoo tshaj plaws rau cov neeg uas xav poob phaus, txhim kho lawv txoj kev noj qab haus huv thiab txo qhov kev pheej hmoo ntawm ntau yam kab mob.

Cov ntsiab cai ntawm khoom noj khoom haus zoo rau kev noj zaub mov kom tsawg

Cov npe ntawm cov khoom noj uas koj yuav tsum tau noj yog nyob ntawm ntau yam mob, suav nrog koj noj qab nyob zoo npaum li cas, kev ua haujlwm hauv lub cev koj ua dab tsi, thiab koj yuag poob ntau npaum li cas. Xav txog txhua yam no hauv daim ntawv ntawm cov lus qhia dav dav.

Tau: nqaij, ntses, qe, zaub, txiv hmab txiv ntoo, txiv ntoo, noob, cov khoom siv mis ua muaj roj, cov roj "noj qab nyob zoo", rog, qee cov qe, uas tsis muaj gluten.

Nws yog tsis yooj yim sua: qab zib, siab fructose pob kws phoov, nplej, noob roj, pauv cov rog, "cov khoom noj" thiab cov zaub mov muaj roj tsawg, cov zaub mov ua tiav.

Cov Khoom Noj Kom Tsis Zam Txim

Koj yuav tsum tsis txhob noj 7 hom zaub mov no (npaj raws qhov tseem ceeb):

Qab zib: dej haus, kua txiv, kua txiv, khoom qab zib, dej qab zib thiab lwm yam.
Gluten Dawb Cereals: nplej, spelled, barley, nplej. Kuj suav nrog cov mov ci thiab nplej zom.
Trans nqaijrog: Cov Roj "Hydrogenated" lossis "ib nrab hydrogenated" roj.
Omega 6 fatty acids: linseed, taum pauv, paj noob hlis, pob kws, safflower, rapeseed thiab noob txiv roj roj.
Khoom Qab Zib: aspartame, saccharin, sucralose, cyclamates thiab acesulfame potassium. Siv stevia hloov.
Kev Rog Rog Qis thiab Zaub Mov Noj: feem ntau cov khoom noj siv mis, cereals, kab nrib pleev, thiab lwm yam.
Muaj cov khoom lag luam zoo heev: yog tias nws zoo li lawv tau ua nyob rau ntawm lub hoobkas, tsis txhob noj lawv.

Koj yuav tsum nyeem cov npe ntawm cov khoom xyaw, txawm tias cov khoom lag luam sau npe "cov khoom noj muaj txiaj ntsig zoo".

Daim Ntawv Teev Cov Khoom Noj uas muaj carbohydrate tsawg - Cov Khoom Noj Yuav Tau Noj

Koj cov khoom noj yuav tsum yog los ntawm cov khoom noj uas ib txwm muaj, cov carb qis, cov zaub mov tsis tau coj los ua.

Nqaij: nqaij nyuj, yaj, nqaij npuas, nqaij qaib thiab lwm yam. Zoo dua los ntawm cov tsiaj thiab noog pub los ntawm nyom.
Ntses: salmon, trout, haddock thiab lwm yam. Cov ntses qus tau zoo dua.
Qe: muab cov roj omega-3s los sis los ntawm qaib noj.
Zaub: spinach, zaub cob pob, zaub paj, zaub paj thiab lwm yam.
Txiv Hmab Txiv Ntoo: txiv apples, txiv kab ntxwv, pears, blueberries, txiv pos nphuab.
Ceev thiab noob: almonds, walnuts, paj noob hlis noob thiab lwm yam.
Cov rog ua khoom noj siv roj: cheese, butter, qab zib, kua mis nyeem qaub.
Cov rog thiab roj: txiv maj phaub roj, butter, roj, txiv roj roj thiab roj ntses.

Yog tias koj xav kom poob phaus, ceev faj nrog cheese thiab txiv ntoo, vim nws yooj yim heev rau overdo nws. Tsis txhob noj ntau dua ib lub txiv ib hnub.

Tuaj yeem noj hauv qhov tsawg

Yog tias koj noj qab nyob zoo, ua ub ua no, thiab koj tsis rog dhau, koj muaj peev xwm noj cov zaub mov kom muaj ntau ntxiv.

Tub yaj: qos yaj ywm, qos yaj ywm qab zib thiab lwm tus.
Gluten Dawb Cereals: mov, oats, quinoa thiab lwm yam.
Ob txhais ceg: lentils, taum dub, taum thiab lwm tus (yog tias koj nyiam).

Koj tuaj yeem noj ntau yam yog tias koj xav:

Qhob noom xim kasfes dub: Xaiv cov hom organic nrog cov ntsiab lus cocoa 70% lossis siab dua ntawd.
Caw: Xaiv cov cawv txiv hmab qhuav tsis ntxiv qab zib lossis carbohydrates.

Cov chocolate dub muaj ntau qhov antioxidant thiab tuaj yeem yog qhov zoo rau koj lub cev yog tias koj noj nws hauv kev sim.Txawm li cas los xij, nco ntsoov tias cov chocolate dub thiab cawv yuav cuam tshuam koj lub hom phiaj yog tias koj noj / haus ntau dhau.

kas fes
tshuaj yej
dej
haus dej tsis muaj cov khoom qab zib.

Ib lim piam tsis tshua muaj carb zaub mov piv txwv

Nov yog kev ua piv txwv ib lim tiam muaj zaub mov noj muaj suab thaj tsawg. Cov khoom lag luam los ntawm cov npe no muab tsawg dua 50 grams ntawm cov carbohydrates ib hnub, tab sis, raws li tau hais los saum no, yog tias koj noj qab nyob zoo thiab nquag, koj tuaj yeem nce lawv cov lej.

Hnub Monday

Noj tshais: omelet nrog ntau zaub kib hauv butter lossis txiv maj phaub roj.
Noj su: mis nyuj yogurt (los ntawm nyuj pub nyom) nrog blueberries thiab ib txhais tes ntawm almonds.
Noj hmo: qhaub cij (tsis yog ncuav cij), ua hauj lwm nrog zaub thiab salsa ntses.

Hnub Tuesday

Noj tshais: nqaij npuas kib thiab qe.
Noj su: ncuav qhaub cij thiab zaub tom pluas hmo.
Noj hmo: salmon nrog butter thiab zaub.

Hnub Wednesday

Noj tshais: qe thiab zaub kib hauv cov roj lossis txiv maj phaub roj.
Noj su: cws zaub xam lav nrog me ntsis roj txiv roj.
Noj hmo: kib nqaij qaib nrog zaub.

Hnub Thursday

Noj tshais: omelet nrog ntau zaub kib hauv butter lossis txiv maj phaub roj.
Noj su: smoothies ua los ntawm txiv maj phaub mis, berries, almonds thiab protein hmoov.
Noj hmo: kib nqaij thiab zaub.

Hnub Friday

Noj tshais: kib qe nrog nqaij npuas kib.
Noj su: nqaij qaib zaub xam lav nrog me ntsis roj txiv roj.
Noj hmo: nqaij npuas kib nrog zaub.

Hnub Saturday

Noj tshais: omelet nrog ntau zaub.
Noj su: mis nyuj yogurt (zoo dua los ntawm ib tug nyuj pub nyom) nrog cov txiv ntseej, txiv maj phaub thiab ib txhais tes ntawm walnuts.
Noj hmo: nqaij ntses nrog zaub.

Hnub Sunday

Noj tshais: kib qe nrog nqaij npuas kib.
Noj su: Smoothie ua los ntawm txiv maj phaub mis, qab zib me ntsis, thiab, thiab chocolate-flavored protein hmoov.
Noj hmo: grilled nqaij qaib tis nrog me ntsis zaub ntsuab nyoos.

Xws li muaj ntau yam zaub rau hauv koj cov khoom noj. Yog tias koj lub hom phiaj yog nyob ntawm 50 gram ntawm cov carbohydrates ib hnub, tom qab ntawd koj tuaj yeem noj zaub tsis muaj zaub ntau thiab 1 txiv hmab txiv ntoo rau koj xaiv rau ib hnub. Ntxiv dua thiab, yog tias koj noj qab nyob zoo, yog tias koj tsis rog dhau, thiab koj muaj lub neej nquag, koj tuaj yeem ntxiv ob peb lub qos qos, suav nrog cov qos qab zib, nrog rau qee cov zaub mov, xws li mov thiab oats.

Cov kev xaiv rau qes-carb “khoom noj txom ncauj”

Nws tsis muaj lub laj thawj noj ntau dua 3 zaug hauv ib hnub. Tab sis yog tias koj tshaib plab ntawm cov pluas noj, koj tuaj yeem siv cov khoom noj txom ncauj uas tsis muaj carb uas yooj yim:

ib daim txiv hmab txiv ntoo
yog tsis muaj rog yog kua mis
tawv-tawv qe lossis ob lub qe,
carrots
lub remnants ntawm nag hmo noj hmo,
ib txhais tes ntawm ceev
ib co cheese thiab nqaij.

Cov khoom noj hauv khw noj mov

Hauv cov khw noj mov feem ntau, koj tuaj yeem yooj yim hloov cov khoom xyaw rau hauv cov tais diav thiab ua rau lawv zoo li qis dua carb.

Muab cov nqaij los yog ntses ua koj txoj kev kawm tseem ceeb.
Nug kom kib zaub mov hauv cov roj ib txwm siv.
Hais kom zaub ntxiv tsis txhob qhob cij, qos yaj ywm, lossis mov.

Cov Khoom Tsis Zoo Carb: Daim Ntawv Sau Npe

Ib lub tswv yim zoo yuav mus yuav cov khw hauv cov khw loj uas nws yog qhov ntau dua kom nrhiav tau txhua yam khoom tsim nyog.

Nws yog qhov zoo tshaj plaws los yuav cov khoom siv organic thiab tsiaj txhu los ntawm cov tsiaj / noog pub nrog nyom, tab sis tsuas yog tias koj muaj peev xwm them taus lawv.

Txawm hais tias koj tsis yuav cov khoom siv organic, koj cov khoom noj tseem yuav yog ib txhiab lub sij hawm zoo dua li cov zaub mov zoo: xaiv cov zaub mov tiav uas yuav ua kom haum koj lub peev nyiaj.

cov nqaij (nqaij nyuj, nqaij yaj, nqaij npuas, nqaij qaib, nqaij npuas kib),
ntses (oily ntses, nyiam dua salmon),
qe (xaiv cov nplua nuj nyob hauv omega-3 fatty acids lossis qe los ntawm hens-pub qaib yog tias koj tuaj yeem them taus nws)
butter
txiv maj phaub roj (xaiv Extra nkauj xwb),
rog
txiv roj roj
cheese
rog qab zib
qaub cream
kua mis nyeem qaub (tag nrho, unsweetened),
blueberries (koj tuaj yeem yuav khov),
txiv ntoo
tau cov txiv ntseej
zaub tshiab: zaub ntsuab, kua txob, dos thiab lwm yam,
zaub khov: zaub cob pob, carrots, ntau hom sib xyaw,
salsa ntses
seasonings: hiav txwv ntsev, kua txob, qej, mustard thiab lwm yam.

Sai li sai tau, nws raug nquahu kom tshem tawm txhua qhov tsis zoo "kev sim siab" tawm ntawm chav ua noj: tej daim, khoom qab zib, dej qab zib, dej haus, kua txiv, khob cij, cereals, ci khoom xyaw (hmoov nplej thiab qab zib).

Tsawg-carb slimming zaub mov. Daim Ntawv Teev Cov Khoom Uas Muaj Carbohydrate tsawg:

Tam sim no, txhua tus neeg uas npau suav ntawm hais zoo rau cov phaus ntxiv tau hnov txog cov kev pabcuam kev noj haus ntawm Ducan, Pevzner, Atkins.

Ib qho ntawm cov pluas noj no muaj qee yam tshwj xeeb, tab sis lub hauv paus tseem tsis hloov pauv - cov zaub mov muaj cov zaub mov muaj carb tsawg.

Nws yog qhov hloov mus rau cov tais diav uas muaj tus cwj pwm tsis txaus siab ntawm cov khoom noj (carbohydrates), suav tias yog ib txoj hauv kev zoo tshaj plaws kom tshem tawm cov hnyav dhau.

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

Lub hom phiaj tseem ceeb, uas ua raws li kev xaiv ntawm kev noj zaub mov kom tsawg, ua kom lub cev muaj zog ua kom lub zog ua kom muaj kev tshaib kev nqhis vim nws lub zog rog, ua kom tshem tawm. Tsis muaj cov carbohydrates, uas yog qhov chaw ntawm lub zog, ua rau "tshaib plab". Txo cov calories ntau ntawm cov zaub mov hauv qhov no tsis yog lub luag haujlwm tshwj xeeb.

Cov roj carbohydrates feem ntau muab faib ua ob pawg: qeeb thiab nrawm. Cov khoom noj txom ncauj sai carb nrawm nrawm los ntawm lub cev, ua rau muaj kev cuam tshuam siab tshaj plaws rau daim duab. Lawv noj tau tsawg kawg nkaus, thaum qeeb carbohydrates uas xav tau kev ncua sijhawm mus ntev muaj txoj cai nyob hauv cov zaub mov poob phaus.

Kev noj haus tsawg-carb: cov txiaj ntsig thiab pom zoo

Kev noj haus tshuab raws li txo cov khoom noj carbohydrates hauv cov zaub mov muaj lawv cov neeg tawm tsam thiab cov neeg txhawb nqa. Yav tas los hais kom muaj kev phom sij loj heev ntawm cov khoom noj zoo rau kev noj qab haus huv. Qhov tom kawg tsim txoj kab ntawm kev tiv thaiv, tsom rau ntawm qhov poob phaus nrawm uas yog ib qho kev pabcuam zoo sib xws.

Lub sib cav rau yog raws li nram no:

Kev yuag sai yog ib qho ntawm cov txiaj ntsig kev noj zaub mov zoo, raws li cov zaub mov carb qis tshaj. Cov khoom noj uas muaj cov protein thiab rog, ua rau cov zaub mov tsis zoo rau ntawm lub cev, ua rau lub cev qhuav dej sai. Raws li qhov tshwm sim, qhov hnyav nrawm poob qis, rog rog ua kom nrawm dua. Qhov nruab nrab, ib lub lim tiam ntawm cov khoom noj muaj protein nqa tawm 5-6 kg. Peb yuav tham txog qhov tsis zoo ntawm cov khoom noj zoo li no qis me ntsis.
Ntau cov pluas noj rau lub log ntawm qhov xav tau los soj ntsuam tas li ntawm cov calories kom ntau. Tab sis yog siv cov zaub mov Atkins lossis Ducan, cov calories tsis yog ib qho tseem ceeb.
Noj cov zaub mov tsis zoo hauv cov carbohydrates nyiam nrog nws ntau yam. Tshwj xeeb, cov kev pabcuam zoo li no yog cov neeg nyiam noj nqaij uas nyiam noj zaub noj mov uas tau txais lub sijhawm los noj mov coob ntawm cov tais lawv nyiam.
Cov khoom noj khoom haus kev txwv tsis txhais tau tias koj xav tau tshaib plab. Cov zaub mov raug tso tawm kom yaim qeeb, vim li ntawd, koj tsis txhob tso qhov kev xav zoo rau lub sijhawm ntev.

Carbohydrate tus nqi

Nws yog tsis yooj yim sua kom tshem tawm suab thaj los ntawm cov khoom noj. Tseeb tiag, tsuas yog ntawm cov zaub mov muaj protein, kev txawj ntse thiab lub cev ua tsis tau. Hnub ob ntawm kev noj zaub mov zoo li no, nkees nkees, qaug zog thiab tsis pom qab.

Ntawm kev noj zaub mov tsis tshua muaj carb, qhov no tsis tshwm sim. Cov ntawv qhia zaub mov cia koj tswj hwm kev noj qab haus huv thiab tib lub sijhawm poob phaus ntxiv.

Thaum txiav txim siab mus noj zaub mov kom zoo, koj yuav tsum paub txog qib siab ntawm cov carbohydrates: 100-150 grams yuav tsum tau noj ib hnub (3-5 grams yuav tsum tau haus ib 1 kilo ntawm lub cev qhov hnyav). Ntxiv mus, fiber yuav tsum yog 30-40, thiab hmoov txhuv nplej siab, qab zib - 110-120 grams.

Nws yog ib qho tseem ceeb tias kev txo qib hauv qab zib tshwm sim zuj zus. Ua ntej koj yuav tsum tau hloov kho koj li kev noj haus ib txwm, txiav txim siab cov ntsiab lus ntawm cov tshuaj organic hauv nws. Tom ntej no, koj yuav tsum tsim cov ntawv qhia zaub mov rau 7 hnub, thaum txo cov carbohydrates txhua hnub txog rau qib siab zoo.

Nws yog tsim nyog sau cia tias kev noj qab zib nyob hauv qab ib txwm muaj txaus ntshai vim yog teeb meem nrog txoj hnyuv, ua rau lub cev qaug zog. Qee tus kws qhia noj zaub mov qhia kom hloov cov pluas noj qis nrog cov hnub uas thau khoom rau qhov poob phaus.

Ntses, nqaij nruab deg, nqaij

Robert Atkins txoj kev noj zaub mov zoo yuav ua rau cov neeg nyiam noj ntses thiab nqaij nruab deg. Nws pom zoo kom noj ntses hiav txwv. Txij li cov dej muaj ntau cov organic ntau yam uas ua raws li lub zog ntawm lub zog.

Nws muaj txiaj ntsig muaj xws li trout, flounder, mackerel, salmon, tuna hauv cov zaub mov uas tsis muaj cov carb qis. Xws cov tais diav yuav saturate lub cev nrog lub teeb protein thiab polyunsaturated fatty acids.

Tab sis ntxiv cov nqaij nruab deg rau cov zaub mov, koj yuav tsum tau ceev faj. Txij li nyob rau hauv ntau qhov ntau li cov zaub mov hauv qee tus neeg tuaj yeem tsim kev txhim kho ntawm kev fab tshuaj. Ntawm nqaij, nws pom zoo kom suav nrog nqaij qaib, ducklings, Goose, qaib cov txwv nyob hauv cov khoom noj. Tsis pom zoo cov nqaij thiab nqaij ntses (sausages, sausages, zaub mov kaus poom, nqaij npua) tsis pom zoo.

Feem ntau cov khoom zoo li no muaj ntau qab zib. Yog li, txiav txim siab mus yuav cov khoom noj zoo li no, koj yuav tsum ua tib zoo kawm cov ntaub ntawv qhia ntawm daim ntawv. Txhawm rau sau cov zaub mov kom raug, nws yog qhov tseem ceeb kom paub tias muaj pes tsawg carbohydrates nyob rau hauv ib qho nqaij ntses thiab nqaij.

Cov lus hauv qab no qhia tau dab tsi koj tuaj yeem noj ntawm cov zaub mov tsis muaj carb, uas qhia qhov ntau npaum li cas ntawm carbohydrates ib 100 grams ntawm cov khoom lag luam:

Khoom npe	Tus nqi ntawm carbohydrates ib 100 grams ntawm cov khoom lag luam
Nqaij npuas, nqaij nyuj, nqaij nyuj, nqaij yaj	0
Hiav txwv ntses (tshiab, hau, haus)	0
Cov os, qaib, Luav, Goose	0
Cw	0
Dub, liab caviar	0
Loin	0
Pob Tsuas	0
Xau	Los ntawm 0,5
Cov qe	0,5
Hiav txwv kale	1
Phob Lob	1
Mis nyuj sausages	1,5
Cov kws kho mob hnyuv ntxwm	1,5
Nyuj nyoos sausages	1,5
Nqaij npuas nqaij hnyuv ntxwm	2
Squid	4
Nqaij	5
Oysters	7

Cov khoom lag luam saum toj no rau kev noj zaub mov kom tsis tshua muaj carb yog qhov pom zoo kom suav nrog koj cov khoom noj kom zoo rau cov neeg noj hnub nyoog uas tau ua kom tshem tawm cov phaus ntxiv.

Ntxiv nrog rau nqaij thiab ntses, zaub yuav tsum nyob hauv ntawv qhia zaub mov. Qee cov neeg xav tias koj tsis tuaj yeem noj cov zaub mov zoo li no ntawm Robert Atkins tau qhia. Tab sis qhov no yog kev poob: ntau ntau cov txiv hmab txiv ntoo thiab zaub tais kuj pab kom poob phaus. Qhov loj tshaj plaws yog xaiv cov zaub mov uas muaj cov tshuaj fiber ntau.

Daim ntawv qhia cov zaub mov noj uas tsis muaj cov zaub mov carb uas muaj zaub mov tsawg muaj cov hauv qab no:

Cov lus hauv qab no qhia cov nyiaj carbohydrates hauv qee cov zaub:

Khoom npe	Tus nqi ntawm carbohydrates ib 100 grams ntawm cov khoom lag luam
Zaub pob hauv paus, zaub paj thiab paj caij ntuj no, nceb, txiv lws suav, zaub kav, dib	0
Bo carrots carrots	1
Taum hau	1,5
Hau beets	2
Hlob peas	3
Hau qos yaj ywm	3,5
Kib qos	7,5

Nws yuav tsum tau yug los hauv lub siab tias cov ntsiab lus carbohydrate hauv cov zaub mov nyob ntawm tus qauv ntawm nws txoj kev npaj. Yog li, cov khoom noj khoom haus tsis tau qhia kom muab zaub kib. Nws yog qhov zoo dua rau lawv ncu, rhaub lossis tsuav.

Txiv hmab txiv ntoo thiab berries

Qee cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo raug tso cai rau siv thaum lub sijhawm Robert Atkins kev noj haus. Pineapples, plums, papaya, apricots tshwj xeeb tshaj yog pab tau. Cov zaub mov no txhawb cov rog ua kom rog. Koj tuaj yeem ua rau koj cov zaub mov sib txawv nrog cov txiv pos nphuab tsis muaj piam thaj.

Xws li papaya nyob rau hauv koj cov zaub mov yuav pab tau

Txiv kab ntxwv qaub, txiv kab ntxwv, txiv avpaus thiab txiv qaub yuav tsis ua mob. Cov txiv no yuav ua rau lub cev muaj cov vitamins thiab fiber ntau. Hauv qhov ntau me me nws tseem raug tso cai noj pears, tangerines thiab txiv quav ntswv nyoos. Cov txiaj ntsig zoo pom muaj nyob hauv cov txiv ntoo thiab txiv hmab txiv ntoo yuav pab txhawb lub cev thaum noj zaub mov.

Cov lus hauv qab no qhia cov ntsiab lus qab zib ntawm qee cov txiv hmab txiv ntoo thiab cov txiv ntoo:

Khoom npe	Tus nqi ntawm carbohydrates ib 100 grams ntawm cov khoom lag luam
Cov txiv kab ntxwv qaub, txiv pos, txiv pos nphuab, qab zib	1
Txiv kab ntxwv, apricots, tangerines	1,5
Txiv duaj, pears, txiv apples	2
Txiv duaj	2,5
Txiv hmap	3
Tsawb	4
Nyiaj Pov Xyooj	8
Cov Hnub	12,5
Raisins, raisins	13

Muab cov ntsiab lus carbohydrate ntawm cov zaub mov, koj tuaj yeem xaiv cov txiv hmab txiv ntoo thiab cov txiv ntoo uas tuaj yeem pab koj kom yuag poob.

Koj yuav tsum paub nyob rau hauv thiaj li yuav poob ceeb thawj sai sai thiab tsis nce ntxiv rau yav tom ntej phaus ntxiv (uas cov zaub mov tsis muaj carb tau pab ua kom poob qis), cov npe ntawm cov zaub mov uas zoo dua rau kev cais tawm ntawm kev noj zaub mov txhua hnub.

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

khob cij, yob. Koj tuaj yeem hloov lawv nrog muesli lossis cov khob cij tshwj xeeb yob kom poob ceeb thawj,
nplej zom
dej qab zib
zib ntab
khoom qab zib
qos yaj ywm
hnyuv ntxwm
qab zib txiv hmab txiv ntoo
semolina, nplej thiab txhuv nplej. Tsuas yog buckwheat thiab oatmeal yuav tsis ua mob
cream thiab qaub cream. Tab sis cheese, kefir, tsev cheese thiab mis nyuj raug tso cai rau noj,
dej qab zib (ntim kua, dej qab, tshuaj yej).

Tsawg cov zaub mov carb thiab cov nplej kuj tuaj yeem sib haum. Txog kev ziab nws raug tso cai rau noj cov xim av thiab xim liab nyob hauv kev sim.

Tshem tawm cov zaub mov tsis muaj carb uas muaj cov qab zib ntuj, hmoov txhuv nplej siab, lactose thiab sucrose, uas tuaj yeem ua mob loj rau daim duab. Cov paub tab tab sis txwv tsis pub cov tais diav yuav tsum tau hloov nrog cov muaj txiaj ntsig zoo dua.

Kev siv yees duab

Kev noj zaub mov kom tsawg-carb tseem pom zoo txawm tias cov ntshav qab zib. Kuv tuaj yeem noj dab tsi thiab hom tais diav twg kuv tuaj yeem ua noj? Cov lus teb hauv video:

Yog li, rau cov neeg uas xav kom tshem tawm cov phaus ntxiv, ib lub rooj ntawm cov khoom lag luam nrog cov zaub mov uas muaj carb tsawg muaj txiaj ntsig zoo. Txheeb xyuas cov khoom noj uas siv cov lus no, koj tuaj yeem yuag sai thiab ua kom lub cev tsis nyhav.

Cov khoom noj khoom haus zoo tsim kho cov txheej txheem metabolism, txo qis insulin, testosterone, tshem tawm cov kua dej ntau dhau. Ntxiv mus, nws yog qhov muaj txiaj ntsig thiab tso cai rau koj saturate lub cev nrog qhov tsim nyog micro thiab loj heev.

Tau: nqaij, ntses, qe, zaub, txiv hmab txiv ntoo, txiv ntoo, noob, cov khoom siv mis ua muaj roj, cov roj "noj qab nyob zoo", rog, qee cov qe, uas tsis muaj gluten.

Nws yog tsis yooj yim sua: qab zib, siab fructose pob kws phoov, nplej, noob roj, pauv cov rog, "cov khoom noj" thiab cov zaub mov muaj roj tsawg, cov zaub mov ua tiav.

Koj yuav tsum tsis txhob noj 7 hom zaub mov no (npaj raws qhov tseem ceeb):

Qab zib: dej haus, kua txiv, kua txiv, khoom qab zib, dej qab zib thiab lwm yam.
Gluten Dawb Cereals: nplej, spelled, barley, nplej. Kuj suav nrog cov mov ci thiab nplej zom.
Trans nqaijrog: Cov Roj "Hydrogenated" lossis "ib nrab hydrogenated" roj.
Omega 6 fatty acids: linseed, taum pauv, paj noob hlis, pob kws, safflower, rapeseed thiab noob txiv roj roj.
Khoom Qab Zib: aspartame, saccharin, sucralose, cyclamates thiab acesulfame potassium. Siv stevia hloov.
Kev Rog Rog Qis thiab Zaub Mov Noj: feem ntau cov khoom noj siv mis, cereals, kab nrib pleev, thiab lwm yam.
Muaj cov khoom lag luam zoo heev: yog tias nws zoo li lawv tau ua nyob rau ntawm lub hoobkas, tsis txhob noj lawv.

Koj yuav tsum nyeem cov npe ntawm cov khoom xyaw, txawm tias cov khoom lag luam sau npe "cov khoom noj muaj txiaj ntsig zoo".

Saib cov vis dis aus txog kev noj zaub mov kom tsawg thiab noj zaub mov zoo rau ntawm nws

Nov yog kev ua piv txwv ib lim tiam muaj zaub mov noj muaj suab thaj tsawg.Cov khoom lag luam los ntawm cov npe no muab tsawg dua 50 grams ntawm cov carbohydrates ib hnub, tab sis, raws li tau hais los saum no, yog tias koj noj qab nyob zoo thiab nquag, koj tuaj yeem nce lawv cov lej.

Hnub Monday

Noj tshais: omelet nrog ntau zaub kib hauv butter lossis txiv maj phaub roj.
Noj su: mis nyuj yogurt (los ntawm nyuj pub nyom) nrog blueberries thiab ib txhais tes ntawm almonds.
Noj hmo: qhaub cij (tsis yog ncuav cij), ua hauj lwm nrog zaub thiab salsa ntses.

Hnub Tuesday

Noj tshais: nqaij npuas kib thiab qe.
Noj su: ncuav qhaub cij thiab zaub tom pluas hmo.
Noj hmo: salmon nrog butter thiab zaub.

Hnub Wednesday

Noj tshais: qe thiab zaub kib hauv cov roj lossis txiv maj phaub roj.
Noj su: cws zaub xam lav nrog me ntsis roj txiv roj.
Noj hmo: kib nqaij qaib nrog zaub.

Hnub Thursday

Noj tshais: omelet nrog ntau zaub kib hauv butter lossis txiv maj phaub roj.
Noj su: smoothies ua los ntawm txiv maj phaub mis, berries, almonds thiab protein hmoov.
Noj hmo: kib nqaij thiab zaub.

Hnub Friday

Noj tshais: kib qe nrog nqaij npuas kib.
Noj su: nqaij qaib zaub xam lav nrog me ntsis roj txiv roj.
Noj hmo: nqaij npuas kib nrog zaub.

Hnub Saturday

Noj tshais: omelet nrog ntau zaub.
Noj su: mis nyuj yogurt (zoo dua los ntawm ib tug nyuj pub nyom) nrog cov txiv ntseej, txiv maj phaub thiab ib txhais tes ntawm walnuts.
Noj hmo: nqaij ntses nrog zaub.

Hnub Sunday

Noj tshais: kib qe nrog nqaij npuas kib.
Noj su: Smoothie ua los ntawm txiv maj phaub mis, qab zib me ntsis, thiab, thiab chocolate-flavored protein hmoov.
Noj hmo: grilled nqaij qaib tis nrog me ntsis zaub ntsuab nyoos.

Nws tsis muaj lub laj thawj noj ntau dua 3 zaug hauv ib hnub. Tab sis yog tias koj tshaib plab ntawm cov pluas noj, koj tuaj yeem siv cov khoom noj txom ncauj uas tsis muaj carb uas yooj yim:

ib daim txiv hmab txiv ntoo
yog tsis muaj rog yog kua mis
tawv-tawv qe lossis ob lub qe,
carrots
lub remnants ntawm nag hmo noj hmo,
ib txhais tes ntawm ceev
ib co cheese thiab nqaij.

Hauv cov khw noj mov feem ntau, koj tuaj yeem yooj yim hloov cov khoom xyaw rau hauv cov tais diav thiab ua rau lawv zoo li qis dua carb.

Muab cov nqaij los yog ntses ua koj txoj kev kawm tseem ceeb.
Nug kom kib zaub mov hauv cov roj ib txwm siv.
Hais kom zaub ntxiv tsis txhob qhob cij, qos yaj ywm, lossis mov.

Ib lub tswv yim zoo yuav mus yuav cov khw hauv cov khw loj uas nws yog qhov ntau dua kom nrhiav tau txhua yam khoom tsim nyog. Nws yog qhov zoo tshaj plaws los yuav cov khoom siv organic thiab tsiaj txhu los ntawm cov tsiaj / noog pub nrog nyom, tab sis tsuas yog tias koj muaj peev xwm them taus lawv. Txawm hais tias koj tsis yuav cov khoom siv organic, koj cov khoom noj tseem yuav yog ib txhiab lub sij hawm zoo dua li cov zaub mov zoo: xaiv cov zaub mov tiav uas yuav ua kom haum koj lub peev nyiaj.

cov nqaij (nqaij nyuj, nqaij yaj, nqaij npuas, nqaij qaib, nqaij npuas kib),
ntses (oily ntses, nyiam dua salmon),
qe (xaiv cov nplua nuj nyob hauv omega-3 fatty acids lossis qe los ntawm hens-pub qaib yog tias koj tuaj yeem them taus nws)
butter
txiv maj phaub roj (xaiv Extra nkauj xwb),
rog
txiv roj roj
cheese
rog qab zib
qaub cream
kua mis nyeem qaub (tag nrho, unsweetened),
blueberries (koj tuaj yeem yuav khov),
txiv ntoo
tau cov txiv ntseej
zaub tshiab: zaub ntsuab, kua txob, dos thiab lwm yam,
zaub khov: zaub cob pob, carrots, ntau hom sib xyaw,
salsa ntses
seasonings: hiav txwv ntsev, kua txob, qej, mustard thiab lwm yam.

Qhov kev noj haus no suav nrog cov khoom noj ntuj tsim, tsis tau ua, nqaij carb tsawg. Muaj ntau cov pov thawj ntawm kev tshawb fawb pom tias hom ...

Kev noj haus tsawg-carb: qhov tseem ceeb thiab txhua hnub ua kom zoo nkauj

Koj puas nyiam tsab xov xwm? Qhia nyob rau hauv kev sib raug zoo. tes hauj lwm.

Kev noj zaub mov kom tsis muaj carb yog ib qho piv txwv ntawm kev tsis kam tsuas yog ob feem ntawm cov piam thaj thiab cov hmoov txhuv nplej siab ua rau lub cev noj qab nyob zoo poob. Hauv ib lub lis piam koj tuaj yeem poob 5 kg. Txoj kev no ntawm kev poob phaus yog suav tias yog qhov zoo rau lub cev, tsis tas ua rau nws muaj kev ntxhov siab hnyav.

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

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

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

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

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

Txawm hais tias cov carbohydrates yog nyob hauv cov "tsim" hauv lub cev, tab sis kev tshaj lawv cov nyiaj yog qhov tsis zoo rau tib neeg kev noj qab haus huv. Yog li ntawd, kev noj zaub mov zoo li no tau npaj txhawm rau txo kev noj haus carbohydrates hauv kev noj haus. Ib qho kev txo qis hauv theem ntawm cov carbohydrates noj provokes lub cev kom pov tseg lub zog cia rau hauv cov roj ntsha ua kom lub cev thiab cov plab hnyuv siab raum.

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

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

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

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

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

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

Kev noj zaub mov kom tsis tshua muaj carb rau qhov hnyav poob muaj qee qhov tsis pom kev. Lawv cov npe tsis tseem ceeb.

Qhov qauv no ntawm kev poob phaus tsis haum rau menyuam yaus thiab cov tub ntxhais hluas.
Koj tuaj yeem tsis tuaj yeem yuag yaum cov pluas noj no rau cov niam cev xeeb tub thiab lactating.
Nws raug txwv tsis pub siv cov khoom noj rau cov neeg muaj kab mob hauv lub raum, mob siab, thiab lub plawv.
Koj tsis tuaj yeem mus noj zaub mov noj yog tias tsawg dua ib hlis tau dhau los txij li kev noj mov dhau los.
Koj tuaj yeem tsis tuaj yeem poob ceeb thawj txoj hauv kev no rau cov neeg uas muaj kev noj haus tshwj xeeb lossis tom qab phais tas.

Cov kev cai rau kev noj zaub mov kom tsis tshua muaj carb yog qhov yooj yim txaus thiab tsis yooj yim ua raws.

Txog 30 gram ntawm cov carbohydrates zoo yuav tsum tau haus ib hnub. Nws tsis yooj yim sua kom dhau qhov kev cai no.
Koj yuav tsum tau noj thaum tshaib plab heev, thiab tsis yog thaum tus cwj pwm ntawm kev noj mov thaum lub sijhawm tseem ceeb hu rau zaub mov lossis kho koj tus kheej kom noj khoom txom ncauj.
Qhov tsis lees paub tag nrho ntawm "khoob" carbohydrates, uas tau muab tso nrog cov rog ntawm lub plab, lub duav, ob sab.
Thaum ua kom yoo mov, koj yuav tsum haus cov vitamins ntau ntxiv.
Yuav tsum tau haus dej kom ntau. Qee lub sij hawm cov kua txiv ntsuab thiab cov kas fes los sis tshuaj yej rau pluas tshais raug tso cai.
Noj hmo yuav tsum yog 4 teev ua ntej yuav mus pw.
Tsis muaj khoom qab zib, suav nrog cov khoom noj xyaw ntses thiab txiv hmab txiv ntoo qhuav.
Cov zaub mov yuav tsum muaj qhov sib npaug ntawm cov protein thiab cov zaub mov zoo. Cov roj siv nyob rau hauv qhov tsawg kawg nkaus rau kev ua noj lossis hnav khaub ncaws.
Nco ntsoov tias npaj tau rau kev noj haus thiab maj mam tawm ntawm nws.
Lub zog hluav taws xob ntawm cov zaub mov noj ib hnub yuav tsum yog 900 kcal.

Ua raws li tag nrho cov kev cai thiab cov tseev kom muaj rau cov khoom lag luam, hauv ib lub lis piam koj tuaj yeem poob los ntawm 5 kg.

Yog hais tias tus cwj pwm ntawm kev noj cov khoom noj qab zib lossis txiv hmab txiv ntoo cuam tshuam nrog kev yoo mov, nws yog qhov zoo tshaj plaws los haus ib khob dej ntawm lub sijhawm no, noj kua txiv lossis qee hom txiv qaub. Kev dag tus kheej ntawm lub cev, uas pab tau zoo heev.

Qhov nruab nrab ntawm kev noj cov zaub mov nruab nrab txhua hnub yog 120-150 g. Ib qho kev poob qis sai sai hauv lawv cov nyiaj ntau zaus yuav ua rau muaj kev poob siab tiag tiag rau lub cev thiab yuav cuam tshuam tsis zoo rau kev ua haujlwm ntawm cov nruab nrog sab hauv. Txhawm rau zam qhov no, koj yuav tsum tau txiav txhua hnub txo lawv tus nqi los ntawm 20-30 grams, kom txog thaum koj mus txog qhov xav tau daim duab - 30 g. Tom qab no, koj tuaj yeem pib noj zaub mov noj.

Thaum koj tawm ntawm cov khoom noj, koj yuav tsum tau qhia qhov khoom noj tshiab rau hauv cov zaub mov tsis pub ntau tshaj ib zaug txhua txhua peb hnub. Yog li lub cev rov qab yooj yim dua rau kev noj qab haus huv, thiab koj - txhawm rau txuag cov txiaj ntsig ntawm kev noj zaub mov kom tsawg.

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

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

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

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

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

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

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

Tsis tas yuav txwv nruj ntawm ntau yam khoom noj nrog cov poob li no. Cov pluas noj no, zoo li lwm yam, nws muaj nws cov khoom noj uas tau tso cai. Peb xav tias koj yuav tsum paub koj tus kheej kom paub cov lus ntawm cov khoom lag luam nrog cov zaub mov muaj carb tsawg.

Khoom	Pub Views	Pub nyob rau hauv tsawg ntau.
Nqaij	Cov nqaij npuas uas tsis muaj rog, nqaij nyuj, nqaij nyuj, nqaij qaib, nqaij.	Cov nqaij hnyuv ntxwm lossis hnyuv ntxwm
Ntses thiab nqaij ntses	Cov ntses hiav txwv - ntses liab, ntses liab, ntses ntses, mackerel, herring, tuna, halibut. Nqaij ntses - "dej hiav txwv", oysters, roob ris, qwj, cw.	Cov khoom noj kaus poom
Khoom noj siv mis	Tsawg-rog tsev cheese thiab cheese, kefir, yogurt ntuj	Cov tshuaj pleev cheese
Cov qe	Nqaij qaib thiab quail
Cov zaub nyoos thiab kaus poom zaub	Txiv lws suav, radishes, daikon, txaij, qej, dos, zucchini thiab txhua yam zaub ntsuab - cucumbers, spinach, zaub qhwv, zucchini, zaub xas lav.	Taum ntsuab
Nceb	Ib qho hauv ib daim ntawv
Txiv hmab txiv ntoo, berries	Cov txiv kab ntxwv qaub, ntsuab tsis qab qab zib, ua kua txiv ntoo	Cov txiv hmab txiv ntoo tsis qab zib - 1 daim ib hnub Unsweetened berries - 1 puv tes ib hnub
Cereals	Oatmeal, nplej qus thiab buckwheat	Kwv Tuag
Ceev thiab noob	Tsis txwv
Roj	Txhua cov zaub	Cwj
Cov kua ntses	Balsamic vinegar	Mayonnaise hauv tsev, kua ntses
Sweeteners	Txhua yam tsis muaj sorbitol thiab fructose
Dej qab zib	Tshuaj yej, kas fes tsis qab zib, dej, zaub kua txiv

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

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

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

Kev noj zaub mov kom tsawg rau ib asthiv nrog zaub, nqaij thiab ntses, yog li koj tsis tas yuav tshaib plab. Ib qho kev txaus siab ntxiv ntxiv nrog cov zaub mov zoo li no yuav yog qhov tsis muaj feem me me.

Daim qauv ntawv qhia zaub mov rau lub lim tiam zoo li qhov no.

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

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

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

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

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

Hnub Sunday

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

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

Noj cov zaub mov txawv

Peb coj los rau koj mloog, thiab sau ib tsab ntawv rau txhua tus neeg uas xav kom poob phaus, muaj ob peb lub tais uas muaj zaub mov noj kom tsawg, cov zaub mov txawv uas yooj yim los npaj.

Cov khoom xyaw rau ua noj:

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

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

Cov khoom xyaw rau ua noj:

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

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

Cov khoom xyaw rau ua noj:

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

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

Cov khoom xyaw rau ua noj:

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

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

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

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

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

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

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

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

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

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

Carbohydrate Cov Txwv Tsis Pub Qhia

Txo tus nqi ntawm cov carbohydrates noj ua rau qhov tseeb tias lub cev yuav tsum tau txais lub zog los ntawm nws tus kheej cov rog rog.

Lub hom phiaj tseem ceeb ntawm cov khoom noj yog los tsim koj cov khoom noj kom zoo. Nws yuav tsum yog cov zaub mov muaj txiaj ntsig, muaj txiaj ntsig, thaum tib lub sijhawm cov zaub mov tsis muaj rog. Qhov no yuav ua rau cov zaub mov zoo dua tuaj.

Kev noj zaub mov kom tsawg los ntawm lub cev tsis muaj cwj ciam rau kev yoo mov; rau qhov poob phaus, koj tsis tas yuav tso cov zaub mov pov tseg. Nws yog txaus kom paub koj tus kheej nrog cov npe uas tso cai, txwv tsis pub khoom, tsim koj cov zaub mov ntawm lawv. Nws yog qhov txaus kom ua raws li cov kab ke rau ib lim piam kom tau txais txiaj ntsig zoo.

Daim ntawv teev cov khoom muaj kev txwv, cov khoom txwv tsis pub

Qhov “kev faib ua“ tsov ntxhuav ”yog cov khoom noj muaj protein. Cov rog thiab carbohydrates yuav tsum muaj tsawg li sai tau.

Cov khoom lag luam hauv qab no raug tso cai ntawm daim ntawv qhia zaub mov:

• Tej khoom noj muaj rog ua kom tsawg,

• zaub (tshwj tsis yog muaj zaub, pob kws, taum),

• cov nqaij, qhov tseem ceeb tshaj plaws rau kev sim,

• txiv hmab txiv ntoo (txiv tsawb thiab txiv hmab tsis pub ua).

Daim ntawv teev cov khoom lag luam tsis yog:

• cov ncuav ncuav, khob noom, khoom qab zib,

• hnyuv ntxwm, noj nqaij,

• mayonnaise, ketchup, lwm cov kua roj nyeem,

Nws yog txwv tsis pub overdo nws nrog cov khoom lag luam uas muaj cov roj ntau. Txawm tias cov txiv hmab txiv ntoo yuav tsum tsis txhob raug ua phem. Apples, pears, persimmons, ib qho txiv ntoo qab zib uas koj nyiam, koj tuaj yeem tuaj yeem hauv qhov nyiaj tsis ntau tshaj 1-2 txiv hmab txiv ntoo hauv ib hnub. Raws li qhov tshwm sim, lub cev yuav dhau los ua cov piam sij luv luv ntawm cov carbohydrates, thiab lub zog yuav xav tau los ntawm qhov chaw. Yog li, cov roj ntsha rog yuav pib hlawv tsuas yog los ntawm cov chaw "yog".

Tsawg-carb noj cov zaub mov: 7-hnub cov zaub mov kom ntxaws

Cov zaub mov nthuav tawm rau qhov hnyav tshaj yog tsim los rau ib lub lim tiam. Nws yog tsim nyog sau cia tias lub sijhawm no yuav tsis txaus rau cov txiaj ntsig zoo. Kev noj haus cov zaub mov tsis muaj txiaj ntsig yog tsis txiav txim siab sai. Yog tias tus neeg xav tau poob 7-10 kg lossis ntau dua, cov ntawv qhia zaub mov raug pom zoo kom ua raws li tsawg kawg 2-3 lub lis piam, tom qab ntawv so yog li. Cov pluas noj ntawm cov zaub mov tuaj yeem muaj ntau yam, raws li daim ntawv teev npe uas raug tso cai, txwv tsis pub cov khoom noj.

Tseem Ceeb! Ua khoom noj txom ncauj nruab nrab ntawm cov zaub mov tseem ceeb, koj tuaj yeem noj cov txiv av ntsuab, txiv kab ntxwv, txiv kab ntxwv qaub.

Hnub 1

1. Thaum sawv ntxov. Kev noj tshais zoo tshaj plaws rau thawj hnub ntawm qhov kev poob yog 200 grams ntawm tsev cheese, tshuaj yej tsis muaj qab zib, 1 lub txiv av ntsuab. Nws yuav zoo li tias tsis muaj ib yam tshwj xeeb. Txawm li cas los xij, nws tsim nyog teev tias qhov kev xaiv tshais uas tau nthuav tawm muaj qis-calorie, muaj ob peb carbohydrates hauv nws, tab sis txaus siab.

2. Noj su. Ib daig ntawm cov nqaij ntses uas muaj roj tsawg yuav tsum tau muab sib xyaw nrog zaub (nyiam dua yog tsis muaj qos yaj ywm), qhwv hauv ntawv ci thiab ci hauv qhov cub.

3. Noj hmo. Bow buckwheat (Nws yog qhov tsim nyog kom ntxiv cov ntsev me me uas yog ua tau), ib daim ntawm cov nqaij siav lossis ci nqaij.

Hnub 2

1. Thaum sawv ntxov.Ib khob ntawm ntuj kas fes, ib qho omelet ua los ntawm 1 qe thiab ib qho me me ntawm mis nyuj, 1 lub txiv av ntsuab. Nws yog nruj me ntsis txwv tsis pub ntxiv qab zib thiab qab zib rau kas fes.

2. Noj su. Nqaij nyuj stewed nrog zaub (txuj lom kom zoo li me me). Cov nyiaj seem yog 200-250 grams.

3. Cov yav tsaus ntuj. Mushroom kua zaub yog qhov zoo heev rau noj hmo. Nws yog lub teeb, tsawg-calorie, thaum lub txig txaus siab qhov kev xav ntawm kev tshaib plab.

Hnub 3

1. Thaum sawv ntxov. Ib khob kas fes ntuj, ob peb txheej ntawm tawv cheese, 1 lub txiv kab ntxwv ua khoom qab zib.

2. Noj su. Nqaij qaib npaj kua zaub. Nws yuav tsum yog lub teeb, dua li kib tsis ntxiv rau txhua qhov.

3. Noj hmo. Braised cabbage nrog nqaij nyuj. Los ntawm txoj kev, zaub qhwv zoo kawg nkaus ua kom lub plab hnyuv kom muaj zog, tshem tawm ntau ntawm cov co toxins thiab co toxins tawm hauv lub cev.

Hnub 4

1. Thaum sawv ntxov. 100 grams ntawm buckwheat porridge. Rau saj, nws raug tso cai kom ntxiv ib diav ntawm zib ntab los yog ntuj yogurt yogurt. Nws yuav dhau los ua lub siab tawv, noj zaub mov zoo. Buckwheat tau zoo tsis tsuas yog rau ib daim duab, nws ntxiv dag zog plaub hau, rau tes, txhim kho complexion.

2. Noj su. Ib daim ntawm nqaij npuas pulp yuav tsum tau pickled nrog dos (tsuas yog tshuaj ntsuab yog coj los ntawm cov txuj lom). Tam sim no cov nqaij tau muab xyaw nrog zaub (zaub cob pob, zaub paj, taum ntsuab). Txhua yam yog qhwv hauv ntawv ci, ci hauv qhov cub rau ib teev. Nws yuav dhau los ua cov khoom noj uas tsis hnov qab, noj hmo.

3. Noj hmo. 150 gram ntawm cov nplej xim av, ib daig ntses (tseem ci, dej nrog kua txiv qaub).

Hnub 5

1. Thaum sawv ntxov. 1 lub qe hau, 3 lub ncuav ntawm cheese nyuaj, ib khob ntsuab ntsuab nrog txiv qaub.

2. Noj su. Zaub pob zaub xas lav nrog cov roj qab qab uas tsis muaj rog lossis kua mis nyeem yog ntuj, 200 grams ntawm cov nqaij siav (koj tuaj yeem noj ib qho, txawm tias nqaij npuas).

3. Cov yav tsaus ntuj. Braised zaub stew, 1 khob kefir.

Hnub 6

1. Thaum sawv ntxov. 200 grams ntawm tsev cheese, koj tuaj yeem ntxiv ib qho puv tes ntawm cov txiv ntoo, ib rab diav ntawm cov zaub mov muaj roj tsawg, lub khob ntawm ntuj kas fes.

2. Noj su. Tej nqaij kua zaub, qhov tseem ceeb tshaj plaws yog tsis ntxiv kib.

3. Noj hmo. Fillet ntawm tsawg-rog ntses ci hauv ntawv ci, garnished nrog 100 gram ntawm cov nplej xim av hau.

Hnub 7

1. Thaum sawv ntxov. 100 grams ntawm buckwheat porridge nrog ib diav ntawm qaub cream, ntsuab tshuaj yej nrog txiv qaub tsis muaj suab thaj.

2. Noj su. Lub teeb mushroom kua zaub - 300 ml.

3. Noj hmo. Cov nqaij npuas ci, zaub ntxiv rau nws rau kev qab. Ib feem ntawm cov zaub mov rau yav tsaus ntuj - 300 grams.

Nws tuaj yeem sau tseg tias txhua lub tais los ntawm cov zaub mov puav leej yog muab siav los yog siav hauv qhov cub. Lub sijhawm ua zaub mov noj, feem ntau pom zoo kom tsis txhob muab kib. Qhov tseeb yog tias xws li kev kho cua sov tsis tau tsuas yog ua rau cov khoom poob ntawm tag nrho cov khoom muaj txiaj ntsig, tab sis kuj tseem ntxiv cov ntsiab lus ntxiv rau cov calorie.

Cov zaub mov nthuav tawm tsuas yog ua piv txwv. Nws tuaj yeem muaj ntau yam raws li koj nyiam saj.

Cov txheej txheem ua rau kom poob phaus

Dua li ntawm qhov tseeb tias kev noj haus nrog cov zaub mov uas tsis muaj carbohydrate tsawg nyob rau hauv cov lus muaj pes tsawg leeg yog suav tias yog sib npaug, nyab xeeb, nws muaj qee qhov tsis sib haum, uas koj yuav tsum paub yam tsis poob.

1. Lub cev hnyav raws li cov qauv qhia tau raug txwv tsis pub siv rau cov poj niam thaum cev xeeb tub, pub mis, nrog rau menyuam yaus thiab tub ntxhais hluas. Lub cev nyob rau hauv lub sijhawm nthuav tawm tas li xav tau lub zog, yog li ntawd, cov khoom noj muaj txiaj ntsig zoo yuav yog tus yuam sij rau kev noj qab haus huv.

2. Ceev faj yuav tsum tau mus cuag cov kab ke zaub mov noj rau cov neeg ua haujlwm cuam tshuam nrog kev puas siab ntsws, kev nyuaj siab ntawm lub cev. Qhov tsis muaj cov carbohydrates yuav cuam tshuam tsis zoo rau kev ua haujlwm.

3. Nyob rau hauv muaj cov kev mob los cuam tshuam nrog lub plab zom mov, nws yog qhov yuav tsum tau sab laj nrog tus kws kho mob ua ntej ua cov txheej txheem kev noj haus ntawm cov txheej txheem poob phaus.

Cov ntsiab lus tseem ceeb hauv lub koom haum ntawm kev noj haus

1. Nws yog qhov yuav tsum tau soj ntsuam cov dej sib npaug tas li. Nws yog ib qhov tseem ceeb tias koj yuav tsum haus dej kom ntau ntau ib hnub. Qhov loj tshaj plaws yog tias nws yog cov dej ntxhia tsis muaj roj.

2. Siv tawv ncauj txiav luam yeeb. Lawv ua rau muaj kev ntshaus siab, cuam tshuam cov teeb meem metabolic, thiab qeeb ntawm cov txheej txheem poob.

3.Lub cev thaum lub sijhawm noj zaub mov yuav tsum muaj lwm yam ntxiv ntawm poov tshuaj. Vim li no, nws ntxiv rau qhov yuav tsum noj cov vitamins-ntxhia tshuaj ua si. Nws muaj tag nrho cov tshuaj tseem ceeb rau kev tswj kev noj qab haus huv ntawm lub cev.

4. Qab zib thaum noj zaub mov yuav tsum hnov qab txhua qhov. Yog tias koj xav tau ib yam dab tsi qab zib, koj raug cia noj cov txiv ntoo qhuav; nws tsis yog txwv tsis pub ntxiv ib diav ntawm zib ntab rau tshuaj yej.

5. Tsis pub tawm dag zog lub cev. Qhov loj tshaj plaws yog qhov lawv tsis loj. Qhov siab tshaj plaws uas ib tus neeg muaj peev xwm them taus yog kev tawm dag zog thaum sawv ntxov.

Tsawg cov zaub mov carb - Txoj hauv kev zoo rau kev nkag mus rau hauv cov duab rau cov neeg uas tsis xav txwv lawv tus kheej rau zaub mov. Txhua lub tais ntawm cov zaub mov yog hearty, qab, noj qab nyob zoo. Ua raws li cov kev cai yooj yim tshaj plaws, cov kev hnyav dhau los yuav "hlawv" sai sai, ces nws yuav tsis rov qab los.

Sib cav sib ceg

Tsis yog txhua tus kws kho mob niaj hnub xav txog cov khoom noj uas tsis muaj cov carb qis yog qhov ua neeg zoo rau cov neeg uas xav poob phaus. Cov cons yog cov thov nram qab no, cov uas sib cav tseem ceeb yog kev rhuav tshem kev noj qab haus huv:

Cov kev txwv kev noj zaub mov zoo li no ua rau cov piam thaj tsis txaus, uas yog qhov tseem ceeb rau kev ua haujlwm tag nrho ntawm tib neeg lub hlwb. Raws li qhov tshwm sim, txoj kev nco ntawm ib tus neeg slimming poob qis, qhov ceev ntawm cov tshuaj tiv thaiv poob qis, qhov tseeb ntawm kev xav ploj mus. Ua raws li kev noj haus zoo li no, nws nyuaj rau kev koom nrog kev ua si muaj tswv yim.
Cov protein ntau muaj ntau lub raum, lub raum plawv thiab lub siab ua haujlwm hnyav heev; cov teeb meem tshwm sim nrog kev ua haujlwm ntawm lub plab zom mov;
Tsawg cov zaub mov carb uas ua kom cov zaub mov noj txhua hnub tuaj yeem cuam tshuam tsis zoo rau lawv cov tsos. Yog tias cov zaub mov muaj roj ntau dhau, cov tawv nqaij muaj teeb meem, brittleness thiab dryness ntawm plaub hau yuav tshwm sim.

Cov Khoom Uas Tso Cai

Qhov kev xaiv ntawm cov khoom uas yuav muaj nyob rau hauv kev noj haus ntawm cov neeg ua kom yuag kuj yog nyob ntawm cov npe kev noj haus. Feem ntau cov calories yuav tsum yog los ntawm cov zaub mov muaj protein. Txhua lub lauj kaub tais diav yuav tsum muaj qhov glycemic index tsawg, txwv tsis pub muaj piam thaj ntau dua li lub cev rog yuav dhau los ua lub zog rau lub cev.

Yog tias tus neeg xaiv cov khoom noj uas tsis muaj carb, cov npe ntawm cov khoom yuav tsum tsis txhob suav nrog cawv thiab khoom qab zib. Koj yuav tsum tsis nco qab txog cov dej qab zib, tso nws yam tsawg kawg ib ntus.

Dab tsis los noj

Yog tias koj xav kom poob phaus, ib ntus lossis mus tas li tshem tawm qee yam khoom noj ntawm cov ntawv qhia zaub mov:

Khob cij tsis haum rau cov kev txwv ntawm cov zaub mov uas tsis muaj cov carb tsawg. Yog tias nws nyuaj rau kev caiv tsis txhob siv nws, koj tuaj yeem sim, ua lwm txoj hauv kev, tshwj xeeb yob khob cij lossis zaub mov tsim rau poob phaus.
Nws yog nruj me ntsis txwv tsis pub noj cov nplej zom, nrog rau mov, nplej, semolina. Los ntawm cereals, oat thiab buckwheat tuaj yeem siv cov khoom me me.
Yog tias koj xaiv cov khoom noj uas tsis muaj carb, cov npe ntawm cov zaub mov yuav tsum tsis muaj qab zib. Cov kws kho mob pom zoo kom ua tib zoo saib xyuas cov ris tsho tshiab uas tuaj yeem tsim kev puas tsuaj rau lub cev.
Qaub cream thiab qab zib yuav tsum tsis txhob siv, thaum tsis muaj kev thov nyiaj tau ua rau mis, kefir, cheeses thiab tsev cheese.

Piv txwv li ntawv qhia zaub mov rau poob ceeb thawj

Yuav kom nkag siab txog dab tsi tsim kev noj haus, lub hauv paus ntawm cov khoom noj uas tsis muaj cov zaub mov carb tsawg, nws raug nquahu kom paub koj tus kheej kom paub nrog cov piv txwv ntawm cov zaub mov noj txhua hnub.

Qhov Xaiv 1. Ua tshais, koj tuaj yeem noj 200 g ntawm tsev cheese, ntxiv me me ntawm cov txiv hmab txiv ntoo uas tau tso cai, haus kas fes tsis muaj qab zib lossis tshuaj yej. Cov ntawv qhia noj su suav nrog 200 gram ntawm cov ntses stewed nrog zaub, koj tuaj yeem ntxiv cov khob cij noj. Thaum noj khoom txom ncauj, ib lub txiv twg noj. Cov yav noj hmo muaj buckwheat porridge nrog zaub.
Qhov Xaiv 2. Pluas tshais raug txwv rau oatmeal, ib khob kas fes lossis tshuaj yej. Rau pluas su, koj tuaj yeem ua zaub stewed thiab nqaij qaib (200 grams). Cov txiv hmab txiv ntoo noj thaum noj khoom txom ncauj thaum tav su. Noj hmo yog hau ntses.

Kev noj zaub mov kom tsis tshua muaj qab hau yuav tsum yog cov khoom qab qab txhua qhov.Tom qab txhua qhov, muaj ntau txoj kev hnav khaub ncaws uas txhim kho cov saj ntawm cov tais diav - kua txiv qaub, balsamic vinegar, txuj lom, wasabi.

Kev siv tau thiab ua tau sai-tsawg cov zaub mov carb: lub rooj ntawm cov khoom noj uas tau tso cai thiab txwv tsis pub

Kev hnyav dhau yog qhov xwm txheej sai uas ua rau ntau qhov tsis yooj yim. Txhawm rau kom poob ceeb thawj, qee cov neeg txo qis kev rog.

Tab sis lub suab tshaj tawm thiab nrawm dua cov txiaj ntsig ua rau txo cov suab thaj hauv cov zaub mov. Kev noj zaub mov kom tsis tshua muaj carb tau pom zoo los ntawm Robert Atkins thaum 70s.

Cov zaub mov zoo li no niaj hnub no. Muaj ib lub rooj ntawm cov khoom lag luam nrog cov zaub mov tsis muaj carb, uas pab tus neeg uas xav kom tshem cov phaus ntxiv kom haum nws cov zaub mov txhua hnub.

Nyeem ntxiv txog yam koj tuaj yeem noj nrog kev noj zaub mov kom tsawg, thiab koj tsis tuaj yeem noj dab tsi, kom sai sai poob phaus thiab tom qab ntawd ua rau lub cev hnyav dua, cov ntawv no yuav qhia.

Kev noj zaub mov zoo li cas ua haujlwm?

Qhov tseeb ntawm Robert Atkins 'lub zog hluav taws xob ua haujlwm yog kev tshawb fawb tau pom los.

Kev noj zaub mov uas ua rau lub cev carbohydrate tsis txaus pab cov neeg kom poob phaus peb zaug thiab sai dua li cov zaub mov muaj roj tsawg.

Hauv qhov no, lub cev rog feem ntau hlawv hauv plab.

Robert Atkins kev noj haus muaj peev xwm hu tau cov khoom noj kom zoo. Lub hauv paus ntsiab lus ntawm nws kev ua yog yooj yim. Carbohydrates yog li ntawm cov suab thaj molecules. Lawv nkag mus rau hauv lub cev nrog cov khoom noj.

Ib feem ntawm cov piam thaj nkag mus rau hauv cov ntshav thiab cov khoom siv rau tus neeg nrog lub zog tsim nyog, thiab lwm feem tau sau los ntawm kev siv cov roj muaj roj. Nrog lub cev tsis muaj peev xwm ntawm cov organic no, ketosis tshwm sim, thaum lub sijhawm pib cov rog uas twb muaj lawm yuav pib noj kom rov qab siv lub zog siv.

Poob yog vim:

tshem tawm cov dej ntau ntawm lub cevCov. Hauv thawj ob lub lim tiam ntawm kev noj haus, kev poob phaus sai heev. Cov kws kho mob piav qhia nws li no: nrog kev txo qis hauv insulin ntau ntxiv hauv cov ntshav, ob lub raum pib rhuav tshem ntau yam ntsev, uas ua rau cov kua dej nyob hauv lub cev. Cov ntsiab lus ntawm glycogen, uas khi cov dej hauv lub siab thiab cov leeg, kuj tseem poob qis.
qis dua cov tshuaj insulinCov. Ib qho ntawm cov haujlwm ntawm cov tshuaj no yog qhov tsim thiab khaws cia ntawm cov rog rog. Yog li ntawd, nrog nws txo qis, yuag poob yog pom,
tsis qab los noj movCov. Khoom noj khoom haus yog tus cwj pwm tau los ntawm kev noj ntawm cov protein ntau, uas yuav pab txo kev qab los noj mov thiab ua cov txheej txheem metabolic. Protein ntau ntxiv rau cov leeg nqaij, vim tias tib neeg lub cev pib hlawv ntau calories ib hnub. Koj kuj xav noj tsawg dua vim yog muaj monotony ntawm kev noj haus. Muaj ib qho kev xav tias qhov txo qis hauv lub qab los noj mov yog txuam nrog cov kev cai ntawm cov tshuaj hormones leptin.

Ntxiv nrog rau kev sib ntaus sib tua, kev noj zaub mov zoo kuj pab txhim kho kev noj qab haus huv, txo qis kev pheej hmoo ntawm kev txhim kho cov hlab plawv pathologies thiab ntshav qab zib. Yog li, cov neeg uas muaj qhov hnyav thiab muaj feem cuam tshuam txog cov kab mob endocrine pom zoo kom tsis suav cov zaub mov muaj carb ntau los ntawm lawv cov zaub mov noj.

Txawm hais tias lub cev rog dhau los nrog pib ntawm kev noj zaub mov kom zoo ploj mus los ntawm kev tshem tawm cov kua ntau dhau, cov nyhuv tseem ceeb ntawm kev poob phaus tseem ua tiav los ntawm kev rog rog.

Lub ntsiab ntawm cov khoom noj thiab nws cov cai

Cov ntsiab lus ntawm kev noj zaub mov no, lossis theej tag nrho kev noj haus, yog txwv cov khoom noj carbohydrate. Cov no yog cov khoom ntim uas muaj suab thaj, hmoov, hmoov txhuv nplej siab. Koj tsis tuaj yeem ua yam tsis muaj carbohydrates txhua qhov - qhov no, ntau yam kabmob yuav tsis ua haujlwm zoo.

Qhov nruab nrab, qhov xav tau tsawg kawg yog 150 g ntawm carbohydrates ib hnub, rau cov neeg uas ua kis las lossis ua haujlwm lub cev, 300-400 g.

Yog li ntawd, thaum lub cev nres kom tau ib txwm li qub ntawm cov tshuaj no thiab lub zog tsim nyog, nws muaj kev ntxhov siab.

Txoj "txoj kev tawm" yog kev hloov ntawm lub zog los ntawm cov roj ntsha rog, uas pib cov txheej txheem ntawm kev poob phaus.

Nws yog qhov nyuaj hu cov khoom noj khoom haus zoo no ua kom tiav cov khoom noj, vim nws tsis txhais tau tias tshaib plab lossis txwv koj tus kheej hauv cov zaub mov. Nws lub ntsiab lus yog qhov hloov cov carbohydrates nrog cov khoom muaj protein.

Hauv qhov no, kev noj zaub mov zoo yog kev noj zaub mov zoo, txaus siab thiab noj qab haus huv.

Los ntawm cov khoom noj carbohydrate, nyiam yog muab rau cov khoom ntawm hom "qeeb" - lub cev ua rau lawv maj mam, yog li lawv tsis tig mus rau "tshaj" lub zog thiab lub cev rog.

! Vim tias kev noj zaub mov zoo thiab ua kom tiav, kev noj zaub mov kom tsawg rau lub cev kom yuag yog qhov pom zoo los ntawm cov kws kho mob thiab tus neeg noj zaub mov zoo. Nws suav hais tias tsis tsuas yog ua tau zoo, tab sis kuj tsis muaj mob.

Lub hauv paus ntsiab lus ntawm kev noj haus

Thaum mas cov rog thiab cov protein nkag mus rau hauv lub cev ntev, ketones tau tsim hauv nws. Cov tshuaj ntxiv ntxiv muab lub zog rau lub cev, thiab tseem yuav txhawb qhov kev xav ntawm kev tshaib kev nqhis. Ntxiv mus, lub zog tsis yog tsim los ntawm cov leeg nqaij, tab sis tsuas yog los ntawm rog. Yog li ntawd, cov zaub mov tsis muaj carb zoo rau cov neeg ncaws pob thiab cov neeg muaj lub neej ua si.

Ntxiv rau, kev noj zaub mov kom tsis muaj cov carbohydrates cuam tshuam kev tshaib plab nyob rau lwm qhov. Nws tswj hwm qhov theem hauv cov ntshav ntawm ob qho tshuaj hormones ib zaug - glucagon thiab insulin. Qhov sib npaug nyob rau hauv lawv cov kev kub siab ua rau ib tus neeg tsis tshua ntsib kev tshaib plab thiab txo qhov qab los noj mov.

Ntau yam kev noj haus

Ntxiv nrog rau cov qauv qub ntawm kev noj haus, thaum kev noj zaub mov nrog cov khoom noj sai sai yog txo tsawg, muaj lwm yam ntxiv ntawm cov khoom noj no:

Kev noj haus nrog kev ua kom pom tseeb rau cov khoom noj protein. Nov yog qhov kev xaiv uas haum rau cov neeg ncaws pob uas nquag txais cov nqaij pob. Hauv qhov no, carbohydrates pub rau noj ua ntej noj su, thiab cov khoom lag luam nrog cov ntsiab lus siab lawv yog tshwj rau noj tshais.
Kev xaiv cov khoom noj muaj protein thiab carbohydrate. Nws lub hauv paus ntsiab lus yog nyob ntawm qhov tseeb hais tias lub sijhawm ntev ua raws li cov zaub mov carbohydrate tsis muaj txiaj ntsig ua rau nws txo qis ntawm nws cov hauj lwm zoo. Txhawm rau "tsim tsa" cov txheej txheem ntawm qhov kev poob phaus, kev siv cov khoom muaj protein ntau nrog cov khoom uas muaj cov khoom noj carbohydrate yog hloov pauv.
Ketogenic noj haus. Qhov kev noj haus no raug tso cai tsuas yog tom qab kev kuaj mob, vim tias nws lub hauv paus yog cov khoom noj muaj roj. Nws lub sijhawm tsis pub dhau 1 lub lis piam txhua 2 lub hlis. Ib qho ntawm cov kev xaiv rau lub sijhawm no yog kev noj haus Kwasniewski.

Leej twg yog nws haum rau?

Feem ntau, cov neeg ncaws pob, cov neeg tawm dag zog, cov neeg ncaws pob uas xav tau lub npe so kom qhuav mus rau kev noj haus zoo li no. Kev txheeb xyuas thiab cov txiaj ntsig tom qab ua raws li cov zaub mov noj uas tsis muaj carb qhia tau tias nws muaj txiaj ntsig zoo rau kev poob phaus, tsis muaj kev cuam tshuam rau theem ntawm cov leeg nqaij hauv lub cev.

Ntxiv rau cov neeg ncaws pob, cov zaub mov no tau pom zoo rau cov txiv neej thiab cov poj niam uas xav kom poob phaus thiab tsis npaj siab rau kev txwv lawv tus kheej hauv kev noj haus zoo. Cov kws kho mob thiab neeg noj zaub mov zoo kuj qhia nws rau ntshav qab zib, tshwj xeeb yog hom 2. Qhov kev txwv hauv kev noj haus carbohydrate yuav pab ua kom cov ntshav qab zib nyob rau qhov qub, thiab tseem tiv thaiv kev rog.

Txawm hais tias tau txais txiaj ntsig los ntawm cov khoom noj no, nws muaj contraindications. Kev noj haus yuav tsis ua haujlwm rau cov xwm txheej hauv qab no:

thaum cev xeeb tub thiab lactation,
hauv thaum yau thiab thaum tiav hluas,
neeg laus.

Cov pawg neeg no xav tau kev noj zaub mov zoo, uas muaj txhua yam khoom tsim nyog, suav nrog carbohydrates thiab cov rog.

Tsis tas li, kev noj zaub mov zoo li no tsis pom zoo rau cov neeg koom nrog kev ntxhov siab. Nrog rau kev ua kom muaj carbohydrate tsawg, cov ntshav qabzib hauv cov ntshav poob, yog li lub hlwb tsis ua haujlwm ntawm lub zog.

Cov ntawv qhia zaub mov rau lub lim tiam

Yuav kom ua tiav cov txiaj ntsig, kev noj haus cov zaub mov uas tsis muaj cov carbohydrates yog qhov tsawg kawg yog ib hlis. Nws yog ib qho yooj yim tshaj plaws los npaj pluas noj nyob rau txhua lub lim tiam. Yog li, kwv yees kwv yees rau lub lim tiam rau cov poj niam yog li hauv qab no:

Pluas tshais: Ua rau omelet lossis tsev cheese, txiv apple.
Noj su: Boil nqaij nyug lossis ci ntses (250-300 g), npaj zaub xam lav lossis zaub tais ntawm zaub.
Khoom txom ncauj: Kua los yog txiv kab ntxwv, cov nqaij nyuj uas muaj roj tsawg (100-150 g).
Noj hmo: Nqaij ci los yog hau ntses nrog zaub mov sab zaub (300 g), ib feem ntawm buckwheat nrog nqaij nyuj tseem raug tso cai.

Pluas tshais: Cov kua txiv ci los yog kua txiv tshiab, ib feem ntawm tsev cheese (tsis pub ntau tshaj 200 g) los yog txhuam cov qe (2-3 qe thiab mis nyuj).
Noj su: Hlav nqaij nyuj los yog nqaij qaib nrog zaub (200-300 g), zaub xam lav tshiab.
Khoom txom ncauj: Yogurt tsis muaj qab zib, txiv mab txiv ntoo lossis zaub xam lav.
Noj hmo: Kua zaub los ntawm nceb, nqaij lossis zaub.

Pluas tshais: Cov qe hau (tsis pub ntau tshaj 2) lossis txiv kab ntxwv, tawv tawv tawv (1-2 ib nplais).
Noj su: Zaub qaib los yog ua kua ntses.
Khoom txom ncauj: Yogurt lossis kefir smoothie, pub txiv ntoo.
Noj hmo: Pab qaib (300 g) lossis nqaij nyuj stew nrog zaub qhwv.

Pluas tshais: Oatmeal porridge nrog cov txiv hmab txiv ntoo qhuav lossis buckwheat.
Noj su: Hlav nqaij nyuj nrog zaub (200-250 g).
Khoom txom ncauj: Yogurt, txiv ntoo tshiab lossis ci.
Noj hmo: Beetroot zaub xam lav, ib feem ntawm hau buckwheat lossis ntses nrog ib sab zaub mov ntawm cov mov uas tsis tau ua tiav.

Pluas tshais: smoothie lossis milkshake, nplai cov qe qe lossis hau hau qe, nyuaj cheese.
Noj su: Ci ntses lossis nqaij npuas nrog zaub xam lav.
Khoom txom ncauj: Ib khob kua mis nyeem qaub, pub txiv.
Noj hmo: Zaub stew nrog nqaij qaib lossis nqaij nyug.

Noj tshais: Cov nkees hauv tsev cheese hauv qhov cub lossis tsev cheese tshiab. ntses nrog mov sab zaub mov los yog nqaij nruab deg.
Noj su: Noj zaub xam lav tshiab, ua ib qho nqaij ntawm nqaij los noj nqaij xyaw.
Khoom txom ncauj: Txiv mab txiv ntoo.
Noj hmo: Ntses nrog mov lossis nqaij nruab deg.

Noj tshais: Pob tawb zaub.
Noj su: zaub lossis nceb kua zaub.
Khoom txom ncauj: Zaub xas lav, nplai qe, yogurt lossis txiv mab txiv ntoo.
Noj hmo: Txiv mab txiv ntoo ua ntses, nqaij ntses, nqaij npuas lossis zaub noj nqaij.

Yog tias koj xav ua kom muaj ntau yam ntawv qhia zaub mov, koj tuaj yeem hloov cov tais diav no nrog lwm tus uas zoo sib xws hauv cov ntsiab lus ntawm carbohydrates thiab calories. Hauv kev xaiv yuav pab cov khoom lag luam (saib), nyob hauv qab. Txog li 40 g ntawm carbohydrates yog pub rau ib hnub twg.

! Hauv thawj 2 lub lim tiam ntawm kev noj haus, nws tsis raug tso cai noj cov poov xab ci, tshwj xeeb tshaj yog qab zib. Hauv 3-4 lub lis piam, 1-2 lub ncuav ntawm cov qhob cij, nrog rau durum nplej nplej zom, tau suav nrog.

Thaum npaj cov tais diav no lossis lwm yam tais diav, nws zoo dua yog siv cov qauv hauv qab no ntawm kev kho cua sov:

ci
quenching
rau ib nkawm niam txiv
passivation
ua noj hauv lub qhov cub qeeb qeeb lossis lub qhov cub,
kib ntawm cov roj zaub.

Los ntawm cov dej haus thaum nruab hnub koj tuaj yeem haus dej huv, kas fes dub, tshuaj yej. Cov piam thaj yuav tsum tsis txhob ntxiv rau hauv dej qab zib, yog li txiv hmab txiv ntoo stewed, kua txiv hmab txiv ntoo lossis kua txiv yog txwv tsis pub.

Pub thiab Txwv cov Khoom

Lub rooj ntawm cov khoom lag luam rau cov zaub mov muaj carb tsawg muaj cov zaub mov uas muaj cov khoom noj uas muaj carbohydrate tsawg, tab sis tseem raug txwv. Yog li, ua ntej pib noj zaub mov, nws raug nquahu kom paub koj tus kheej nrog cov npe ntawm cov khoom lag luam uas raug tso cai thiab uas tsis pom zoo.

Txiv Hmab Txiv Ntoo Zaub Piv Txwv

Ntawm cov khoom lag luam uas tau tso cai yog:

nqaij - feem ntau yog nqaij qaib thiab nqaij nyug, thiab yaj thiab nqaij npuas hauv cov khoom me me,
txiv hmab txiv ntoo - nrog rau kev zam ntawm high-calorie txiv tsawb thiab lwm cov txiv hmab hom,
cereals - oatmeal, xua, buckwheat, nplej tsis tiav,
zaub - lwm yam ntau dua li cov noob zaub thiab muaj cov hmoov txhuv nplej siab ntau,
nceb
mis nyuj, yog ntuj tsw tsw qab zib, yog kefir, tsev cheese, tawv cheese muaj roj tsawg,
qe
noob, noob txiv,
nqaij ntses thiab cov rog uas muaj roj tsawg,
zaub ntsuab.

cov txhuv dawb thiab nplej zom los ntawm cov hmoov nplej zoo tshaj,
nqaij thiab cov zaub mov kaus poom,
hnyuv ntxwm, sausages,
cov kua txob, tshwj xeeb tshaj yog cov roj ntsha,
qab zib thiab khoom qab zib, zib ntab, phoov,
cawv
carbonated thiab dej qab zib haus.

Tshawb Tau

Yuav kom tau cov txiaj ntsig ua kom pom tseeb ntawm cov txheej txheem kev noj zaub mov kom tsawg-carb, koj yuav tsum yoog kom tsawg kawg yog 1-2 lub hlis. Ntxiv mus, thawj cov nyhuv, uas yog kwv yees li 5 kg, yuav tau txais tsuas yog tom qab 1.5 hli.

Yog tias koj npaj yuav poob phaus ntau dua, 10 lossis ntau dua kg, ces kev noj haus yuav tsawg kawg yog 3-4 lub hlis. Tom qab rau lub hlis, qhov hnyav dhau los yuav ua kom tsawg dua li 20 kg. Cov no yog cov ua kom pom tseeb rau cov zaub mov zoo li no thaum cov zaub mov tsis txwv tshwj xeeb thaum nruab hnub.

Ntau tus neeg ncaws pob tau paub txog lub tswv yim ntawm kev coj tsis ncaj ntawm cov zaub mov qis.Qhov kev dag no los yog, txhais cov lus “dag ntxias”, muaj “ib hnub so” los ntawm kev noj zaub mov nruj. Hauv lub sijhawm hnub no, cov khoom noj uas raug txwv tau raug tso cai - khoom qab zib, pastries lossis cov rog. Yog tias koj ua raws li txoj cai, xws li hnub "tsis ncaj" yuav pab rau kom poob phaus:

Tus nqi ntawm cov khoom noj uas tau txwv tsis pub noj tsis pub tshaj 10% ntawm kev noj haus txhua hnub.
Cov hnub ntawd tau tso cai tsis pub ntau tshaj 1 zaug hauv ib lub lis piam lossis 1 zaug hauv 2-3 lub lis piam, yog tias muaj ntau ntawm cov roj ntsha subcutaneous.
Noj cov zaub mov xaiv yuav tsum nyob ntawm rooj xwb. Tsis muaj TVs lossis gadget nrog cov zaub mov noj - lawv txo qis kev ceeb toom thiab ua rau koj noj ntau tshaj qhov tau npaj tseg.

Cov kev cai yooj yim no pab kom tsis txhob "pom qhov siab" thaum ua raws li cov khoom noj muaj roj tsawg, thaum qhov hnyav tseem nyob. Lub cev tau txais qee qhov txiaj ntsig ntawm "tsis nco qab" cov khoom lag luam, yog li ntawd nws tsis khaws cov rog rau kev siv yav tom ntej, tab sis txuas ntxiv mus hlawv nws.

Cov neeg uas tau sim noj cov zaub mov no paub tseeb tias nws tau yooj yim zam thiab muab cov txiaj ntsig pom tseeb. Lawv txoj kev txheeb xyuas kom paub tseeb txog qhov no.

Kuv tos ntsoov rau Lub Xyoo Tshiab cov hnub so thiab lwm yam kev lom zem nrog lub siab luv thiab ntshai heev. Los ntawm qhov tseeb uas kuv xav txog yuav ua li cas cov lej yuav nkag mus rau ntawm cov nplai. Tab sis kuv nrhiav tau ib txoj hauv kev rau kuv tus kheej kom tsis txhob muaj qhov no - 3 lub lis piam rau ntawm kev noj zaub mov kom tsawg hauv cov khoom noj carbohydrates hlawv cov roj rog uas tau txais thaum hnub so. Kuv pom zoo nws!

Cov khoom noj zoo no ua rau poob phaus tom qab cev xeeb tub thib ob. Kuv tsis tuaj yeem hais tias nws tshwj xeeb, nws tsuas yog ua haujlwm. Nws ua niam mis tiav tas thiab hloov mus rau qhov kev noj haus no. Qhov tshwm sim yog rho tawm 15 kilo.

Nrog phooj ywg, peb tau txiav txim siab los so thaum lub caij ntuj sov. Tus kws qhia tawm dag zog pom zoo txwv tsis pub cov khoom noj carbohydrate. Lawv siv sijhawm ntev li 2 lub hlis thiab tshem tawm ntawm cov rog ua haujlwm, ua kom cov leeg lub cev. Tab sis ib qho tsis zoo - lub hlwb ua haujlwm ntau zuj zus yam tsis muaj qabzib.

Yog tias koj ua raws li txoj cai, ces nws yuav muab cov txiaj ntsig zoo. Nws cov zaub mov raug nthuav dav, tsis muaj qhov tsis muaj calorie nruj lossis ua kom muaj kev txwv. Yog li ntawd, poob phaus yuav tig tawm yuav luag tsis paub!

Tau zoo dua thiab muaj zog nrog bodytrain.ru

Tsawg Carb Noj - Qhov Koj Yuav Tsum Tau Paub

Tshaj qhov hnyav - Nov yog ib qho teeb meem uas tsis sib xws thiab tsis kaj siab uas tshwm sim hauv ntau tus neeg thiab ua rau ntau qhov tsis yooj yim. Hauv tsab xov xwm no, peb yuav qhia koj yuav ua li cas pab koj lub cev tiv taus qhov hnyav uas tsis tsim nyog yam tsis ua pa los ntawm kev tshaib plab. Peb yuav xaiv cov zaub mov uas muaj txiaj ntsig zoo rau koj daim duab thiab muab cov zaub mov noj muaj txiaj ntsig tsawg rau lub lim tiam.

Raws li kev txheeb cais, txij li xyoo 1980 tus naj npawb ntawm cov neeg rog hauv ntiaj teb no tau muaj ob npaug. Hauv tebchaws Russia, ntau dua 30% ntawm cov neeg ua haujlwm hnub nyoog ua haujlwm dhau los ntawm kev rog dhau los. Nov yog teeb meem loj rau tib neeg.

Tom qab tag nrho, qhov tshwm sim ntawm kev rog yog kev tuag ntxov, kev kub siab, kev ua txhaum ntawm cov leeg ua haujlwm, ntshav qab zib mellitus, mob qog noj ntshav, kab mob ntawm cov hlab plawv.

Yog tias koj saib ntawm lub ntsej muag zoo nkauj ntawm qhov teeb meem, tom qab ntawd tag nrho cov neeg saib ntau dua qub dua li lawv cov neeg sib luag.

Yuav kom tiv nrog qhov teeb meem no, ntau txoj hauv kev noj haus tau raug tsim. Yog li Asmeskas tus kws kho mob Robert Atkins tau tsim cov zaub mov muaj zaub mov noj kom tsawg, uas yog los ntawm kev txiav cov khoom noj ntawm cov carbohydrates. Thaum lawv nkag rau hauv peb lub cev hauv qhov ntsuas me me, nws pib siv cov roj rog kom paub meej cov haujlwm tseem ceeb.

Kev noj haus uas muaj cov carbohydrate tsawg: Teev Cov Khoom Noj

Nrog rau hom zaub mov no, koj tsis tas yuav ua raws li kev noj zaub mov nruj thiab suav cov calories kom. Koj tsuas yog yuav tsum tau sau koj cov zaub mov ntawm cov khoom lag luam zoo nyob hauv cov npe hauv qab no.

Tsawg Carbohydrate Cov Khoom Noj Khoom Noj Khoom Haus Rooj

Saib	Npe
Nqaij	Nqaij qaib, Goose, os, luav, nqaij npuas, nqaij tsiaj, nqaij mos, nqaij nyuj
Kev Ua Haujlwm	Mob siab, lub siab
Ntses	Salmon, blue, trout, halibut, tuna, ntses ntses, mackerel, flounder, sardine
Nqaij ntses	Cov swb, cov menyuam, cov menyuam, cov menyuam, cov tsawb, cov nplaig, cov nplai, cov ntshauv
Khoom noj siv mis	Kefir, tsis muaj roj-rog thiab zaub mov tsev cheese, cheese, qaub cream, qab zib-dawb yogurt, mis
Zaub thiab zaub ntsuab	Cov kua txob, dib, beets, txiv lws suav, taum, txiv ntseej, zaub cob pob, zaub paj thiab zaub qhwv dawb, txaij, taub dag, qij, zaub txhwb, zaub txhwb, zaub txhwb qaib, zaub txhwb qaib, mint, ntsuab dos, rhubarb, sorrel, chard
Txiv hmab txiv ntoo thiab berries	Txiv qaub, txiv kab ntxwv qaub, txiv kab ntxwv, txiv kab ntxwv qaub, txiv pos nphuab, blueberries, currants, blueberries, raspberries
Ceev	Cedar, Almond, Walnut
Cov qe	Ib yam
Nceb	Ib yam
Dej qab zib	Tiaj thiab dej ntxhia dej Tshuaj yej thiab kas fes yam tsis muaj qab zib

Nov yog ib daim ntawv teev dab tsi uas koj tuaj yeem noj nrog kev noj haus tsawg carb. Tab sis nws yuav tsum nco ntsoov tias taum, txiv ntseej, txiv ntseej thiab txiv ntoo yog qhov zoo tshaj plaws kom tsis txhob ua phem. Nws tau txaus tias txhua qhov khoom tau nyob hauv kev noj haus ib zaug lossis ob zaug ib lub lim tiam hauv tus nqi tsawg tsawg. Tus nqi ntawm cov txiv hmab txiv ntoo yog ib, ob zaug hauv ib hnub.

Txwv tsis pub cov zaub mov noj kom tsawg

Cov zaub mov muaj piam thaj ntau thiab hmoov txhuv nplej siab yuav tsum tau muab cais tawm ntawm koj cov kev noj haus. Hauv qhov no, txheej txheem ntawm kev hlawv lub cev rog yuav muaj qhov chaw nyab xeeb.

Cov khoom lag luam uas tsis pom zoo rau kev noj zaub mov kom tsawg:

Cov nplej zom
Qos
Mov nplej dawb
Cov nqaij haus luam yeeb
Nqaij tawv
Nqaij tawv
Khoom qab zib
Ci
Zib ntab
Dried txiv ntoo
Mayonnaise, ketchup, ntses
Qab zib
Laj tsawb thiab txiv quav ntswv nyoos
Cov kua txiv, kev sib piv, kua txiv
Quav dej cawv

Kev Noj Haus Dej Nruab Nrab Carb Muaj Tsawg

Hnub ntawm lub lim tiam	Cov khoom lag luam
Hnub Monday	Noj tshais:

Scrambled qe nrog nqaij npua thiab soob
Nyuaj cheese - 100 g
Tshuaj yej (kas fes) yam tsis muaj qab zib

Noj su:

Celery kua zaub
Pob Tsuas Yaj
qaib mis noj mis
Zaub xam lav

Khoom txom ncauj:Noj hmo:

Hiav txwv kale
Hau qaib cov txwv

Hnub TuesdayNoj tshais:

Hau qe - 2 pcs.
Curd - 100 grams
Ntsuab tshuaj yej

Noj su:

Nqaij thiab zaub kua zaub
Hau Taub Hau Cws

Khoom txom ncauj:Noj hmo:

Hau nqaij ntses nyoo nrog zaub
Tshuaj yej

Hnub WednesdayNoj tshais:Noj su:

Zaub kua zaub
Zaub pob zaub xam lav
Nqaij npuas tsuav

Khoom txom ncauj:Noj hmo:

Ci ntses
Lws suav thiab zaub xam lav nyias
iav ntawm kefir

Hnub ThursdayNoj tshais:Noj su:

Qaib Dib
Mushroom zaub xam lav
Yaj yaj

Khoom txom ncauj:Noj hmo:

Hiav txwv kale
Fried txaij

Hnub FridayNoj tshais:

Stewed zaub nrog grated cheese
Kas fes

Noj su:

Lub teeb kua zaub yam tsis muaj kib
Trout nrog zaub

Khoom txom ncauj:Noj hmo:

Hau nqaij
Dib Thiab Lws Cov Nqaij nyias

Hnub SaturdayNoj tshais:

Omelet
hau zaub paj

Noj su:

Khoom txom ncauj:Noj hmo: Hnub SundayNoj tshais:

Tsoo caviar
ob lub qe npau
Kas fes

Noj su:Khoom txom ncauj:Noj hmo:

Nplooj zaub pob
Salmon
Ib khob caw liab

Kev noj cov zaub mov tsis muaj carbohydrate tsawg

Kev noj zaub mov kom tsis muaj cov rog rog uas tsim nyog yuav tsum yog los ntawm 70% rog, 25% protein, thiab 5% carbohydrate kom tsawg. Hauv qhov no, lub cev tsiv los ntawm kev rhuav tshem ntawm cov carbohydrates (glycolysis) mus rau qhov tawg ntawm cov rog (lipolysis). Kho qhov sib piv ntawm cov rog thiab cov protein, muab kev nyiam rau cov rog.

Cov Khoom Noj Tseem Ceeb:

Nqaij
Cov rog rog (piv txwv li trout)
Cov qe
Roj (txiv roj, linseed)
Cov zaub ntsuab
Kwv Tuag
Ceev
Berries

Nws yuav tsum raug cais tawm:

Bakery khoom
Qhob noom xim kasfes
Ntau yam khoom qab zib
Cov nplej zom
Qos
Pob kws
Mis
Lub lauj kaub
Taum
Tsawb, txiv quav ntswv nyoos

Tsawg Carb Noj Rau Cov Roj Cholesterol Tshaj

Qhov kev tawm no zoo rau cov neeg muaj ntshav siab. Lawv cov ntawv qhia zaub mov tseem ceeb yuav tsum yog: cov kab txaij, txaij, burbot, haddock, cod, halibut, flounder, nqaij dawb, oatmeal, buckwheat, txiv hmab txiv ntoo, zaub thiab legumes.

Los ntawm kev ua raws li cov zaub mov noj uas tsis muaj carb nrog cov roj (cholesterol) siab, koj yuav tsis tsuas yog tshem tawm cov khoom ntau dhau, tab sis kuj tiv thaiv kev loj hlob ntawm cov kab mob loj.

Kev noj haus qis-carb: contraindications

Tsis txhob "kev noj haus":

nrog cov kab mob ntawm daim siab, mob raum, mob plawv
nrog mob ncauj plab thiab dysbiosis
cov menyuam yaus thiab cov tub ntxhais hluas uas nws lub cev tseem tab tom tsim (tsis muaj carbohydrates txaus tuaj yeem ua rau muaj mob txaus ntshai)
Cov poj niam cev xeeb tub thiab cov poj niam cev xeeb tub (txawm li cas los xij, yog tias tus poj niam cev xeeb tub ua rau lub cev rog dhau lawm, tus kws kho mob yuav qhia tau hom khoom noj khoom haus no)

Dab tsi yog qhov phom sij ntawm kev noj cov zaub mov carb qis?

Vim tias tsis muaj cov carbohydrates, cov rog yog oxidized, cov protein ntau ua rau lub cev thiab ketone lub cev tsim - txhua qhov no nce acidity hauv lub cev. Thiab nws yog qhov ua pa tsw phem, txhuam cov ntsia hlau, plhaws, teeb meem ntawm daim tawv nqaij. Kub siab, mob taub hau, qaug zog thiab mob siab tshwm sim.
Peb lub hlwb feem ntau tau txais lub zog los ntawm cov piam thaj. Qhov tawg ntawm cov rog tsis muab lub hlwb nrog lub zog tsim nyog. Yog li, cov tshuaj tiv thaiv qeeb thiab lub zog tsis nco qab tuaj yeem yog koj tus khub hauv lub sijhawm no.
Kev siv cov nqaij ntau dhau los ua rau muaj roj, cem quav thiab tsam plab.
Kev siv cov protein ntau dhau lawm ua rau muaj kev hnyav ntawm lub siab thiab lub raum
Kev khiav hauj lwm tsawg
Kev tiv thaiv qis
Nws muaj cov vitamins thiab cov zaub mov tsis txaus nyob hauv cov zaub mov noj

Tsawg Carb Noj: Kev Ntsuam Xyuas thiab Qhov Tsog

Marina: Kuv ib txwm sim ntau cov pluas noj. Nov yog tus "tib neeg" heev. Rau 14 hnub nws nqa 4 kg. Kuv tseem yuav txuas ntxiv mus. Tab sis nws tsis tau qhia rau ntau tshaj li ob lub hlis, txij li lub cev tseem xav tau carbohydrates.

Julia: Ntev ntev kuv tau nrhiav rau txoj hauv kev zoo li no kom poob phaus thaum koj tsis tas yuav saib cov zaub mov nrog lub qhov muag tshaib plab. Ntau tau tso cai ntawm no, thiab qhov no tsis tuaj yeem tab sis zoo siab. Nws tau coj kuv 7 kg hauv 1.5 lub hlis. Kuv tseem tsis tuaj yeem ntseeg nws, Kuv xav tias qhov no tsuas yog nyob rau ntawm qhov tshaib plab yog qhov ua tau.

Oksana: Hauv ob lub lis piam, nws poob 5 kg. Tab sis kuv yog neeg nyiam muag khoom qab zib heev thiab nws yog qhov nyuaj rau kuv. Yog li kuv xav noj ib lub ncuav biscuit (((

Elvira: Rau ib hlis kuv zaum ntawm ib cov kua, cuam tawm 10 kg. Cov kev tawm tsam ntau tshaj plaws yog tias kuv tau hu lawv nrog txoj kev nyab xeeb hauv ob peb lub hlis! Kuv sim qhov no ib qho, qhov tshwm sim, ntawm chav kawm, tsis loj heev - 5 kg hauv 30 hnub. Tab sis rau lub hlis dhau mus, thiab qhov hnyav tseem zoo li qub. Nws tsis yog nyuaj rau lo, yog li kuv qhia sawv daws.

Peb tau soj ntsuam qhov txaus ntshai ntawm kev noj cov zaub mov carb qis thiab lawv cov yam ntxwv zoo. Kuv vam tias qhov no yuav pab koj paub qhov zoo thiab qhov phem thiab txiav txim siab raug.

Thiab tsis tau - tsis txhob siab hlob thiab sib koom rau kev tes hauj lwm!
Qhov no yog qhov ua tsaug zoo tshaj plaws rau peb ...

Cov zaub mov muaj carb tsawg yog dab tsi?

Cov carbohydrates ntshiab yog dab tsi? Qhov no yog tus nqi ntawm cov carbohydrate tshuav tom qab kev noj haus muaj fiber ntau yog rho tawm los ntawm tag nrho cov nyiaj carbohydrate.

Hauv lwm lo lus, fiber ntau tsis tau coj mus rau cov ntshiab carbohydrates, vim tias nws tsis nqus tom qab noj, tsis yog nws nce cov ntshav qab zib zoo li piam thaj.

Vim li no, feem ntau cov neeg uas noj txawm tias muaj cov zaub mov muaj cov zaub mov uas tsis muaj cov rog hauv lub cev tseem tseem sim noj cov zaub mov muaj fiber ntau, xws li cov zaub muaj roj lossis txiv ntoo tib yam.

Tag nrho cov carbohydrates yog qhov tawm ntawm qab zib, hmoov txhuv nplej siab thiab kev noj haus fiber ntau.

Cov neeg tsim khoom ntawm lawv cov khoom sib txawv tuaj yeem qhia qhov ntau thiab tsawg ntawm carbohydrates. Tus nqi khoom noj khoom haus tuaj yeem qhia sib cais: tus nqi ntawm cov ntshiab carbohydrates, piam thaj thiab fiber. Lwm qhov yog tag nrho cov carbohydrates, suav nrog cov piam thaj thiab hmoov txhuv nplej siab.

Sim xaiv cov khoom noj nrog cov piam thaj tsawg kawg. Qab Zib muaj cov calories kom khoob (uas yog, nrog lub txiaj ntsig tsis muaj zaub mov), tab sis tseem ceeb tshaj, qab zib thiab zaub mov ntau hauv carbohydrates "hloov" cov as-ham.

Koj yuav noj ntau npaum li cas

Hauv txoj ntsiab cai, tau kawg, tsis muaj ib yam dab tsi los piav qhia ntawm no, tab sis cia peb qhia luv luv: tsawg carb noj - Qhov no yog khoom noj khoom haus zoo raws li cov khoom noj uas muaj cov carbohydrates tsawg thiab nce ntxiv ntawm cov protein thiab cov khoom noj muaj roj. Yuav ua li cas muaj pes tsawg carbohydrates yuav tau noj nyob rau hauv ib tug tsawg carbohydrate: txog 40 gr. txhua hnub.

Noj cov zaub mov tsis muaj carbohydrate - Qhov no yog khoom noj khoom haus zoo raws li cov khoom lag luam nrog qhov yuav luag tsis tiav cov zaub mov carbohydrates thiab kev nce cov protein thiab cov rog ntxiv. Carbohydrates hauv pluas noj yog tam sim no hauv qhov tsis txaus: lawv cov nyiaj hauv ib hnub yuav tsum tsis pub tshaj 20 grams, feem ntau yog noj zaub.

Vim qhov tseeb tias yuav luag tsis muaj carbohydrates nkag, lub cev siv nws cov rog rog rau lub zog. Qhov hnyav raug txo kom tsawg, rog yog hlawv - lepota.Peb tau kuaj hauv kev nthuav dav cov zaub mov muaj roj ntau hauv cov kab lus Ketogenic Noj: Rog Rog.

Sab saum toj cov zaub mov Carbohydrate hauv cov zaub mov qis

Puas yog koj xav paub txog cov khoom noj cov khoom noj uas muaj carbohydrate tsawg? Hauv qab no yog cov npe coj cov kab mob carb tsawg.

Zaub paj zaub
Cauliflower
Nceb
Qos kua txob
Nplooj Ntsuab Ntshav Nyoos
Asparagus
Kale zaub qhwv
Hlais nplej
Taum ntsuab
10. Dos
Leek
Txiv lws suav
Zaub pob qe
Avocado (txawm hais tias nws suav hais tias yog txiv hmab txiv ntoo, tab sis feem ntau nws tau siv los ua zaub)
15 Lub Taub Hau
Cov zaub qhwv dawb
Carrots (cov ntsiab lus pes tsawg carbohydrate)
Dib lauj
Celery
Zucchini
Mangold

Daim ntawv no mus. Koj tsuas yog yuav tsum nco ntsoov tias yuav luag txhua cov zaub ntsuab, tsuas yog tshwj cov hmoov txhuv nplej siab, xws li cov qos yaj ywm, muaj qee qhov me me ntawm carbohydrates.

Tsis zoo li zaub, txiv hmab txiv ntoo thiab txiv ntoo muaj ntau qab zib. Yog li, lawv tsis tuaj yeem raug hu ua cov khoom qis tag nrho cov khoom carb. Tab sis ntxiv rau ntawm cov khoom lag luam no muaj cov ntsiab lus siab ntawm cov as-ham thiab hauv ntau cov zaub mov lawv tau txais kev tso cai. Khaws cov zaub mov uas tsis muaj carb, tsuas yog xaiv cov txiv hmab txiv ntoo thiab cov txiv ntoo nrog cov khoom qab qab lossis nruab nrab. Nov yog:

Txiv duaj
Txiv pos nphuab
Mulberry
Txiv kab ntxwv
Cov txiv kab ntxwv qaub
Txiv qaub
Kiwi
Apricots
Cov kab npauj
Txiv kab ntxwv lwj

Muaj ntau cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo uas koj tuaj yeem nyab xeeb nrog hauv koj cov zaub mov kom tsis muaj qhov phom sij ntawm kev ua kom tau cov carbohydrates.

Qe thiab Mis

Cov qe
Rog yog tsis qab zib yogurt
Cov mis nyoos tag nrho
Cov tshij, nrog rau cov tawv tawv tawv xws li cheddar, xiav cheese, feta, tshis thiab lwm yam
Cawv roj qaub cream
Rog qab zib
Kefir
Cov yogurt Greek

Cov nqaij thiab cov khoom lag luam

Cov nqaij npuas
Yajtshajkoob
Qaib
Qaib keej
Cov nqaij npuas ua tsiaj
Nqaij npuas kib
Noj nqaij
Jerky
Luav
Nutria

Yuav luag txhua cov khoom lag luam nqaij tsis muaj carbohydrates thiab lawv tus nqi feem ntau yog xoom.

Ntses thiab nqaij ntses

Salmon
Kob Nag
Pluas
Halibut
Sardines
Anchovies
Mackerel
Tuna
Cod (hauv cawv)
Scallops

Ib yam li cov nqaij, nqaij ntses thiab nqaij nruab deg xyaum tsis muaj carbohydrates. Qhov tsuas yog qhov koj yuav tsum tau them sai sai yog xaiv cov ntses hiav txwv thiab zam coob tus muaj qwj ntses, xws li tus cw, uas tej zaum yuav muaj tsig mercury ntau dua thiab lwm cov hlau hnyav.

Chia noob
Cov noob flax
Txiv mab txiv ntoo
Walnuts
Taub dag noob
Noob hnav noob
Lub hleb
Txiv ntseej Brazil
Cwj Vuam Chiv
Sunflower noob
Macadamia ceev
Hazelnut
Pistachios

Txhua cov roj thiab cov rog muaj yuav luag tsis muaj cov roj carbohydrates, cov npe hauv qab no tsis tau ua tiav.

Cwj Vuam Chiv
Txiv roj
Hemp
Laj Sab
Kab Npauj
Walnut
Ghee (ghee butter)
Xibtes roj
Npua roj
Nyuj rog
Yaj roj

Caij nyoog, tshuaj ntsuab thiab txuj lom

1.Herbs, xws li turmeric, qhiav, oregano, rosemary, basil, hiav txwv ntsev, kua txob, thiab lwm yam.
2. Ntsim kua txob

Vinegar, suav nrog kua, cawv, balsamic thiab lwm yam
Cocoa hmoov
Mustard
Qaub qaub
Cov nqaij pob txha
Tau cov txiv ntseej

Tshuaj yej (ntsuab, dub, oolong, dawb thiab lwm yam)
Kas fes
Tshuaj ntsuab tshuaj yej
Cov kua txiv tshiab
Ntsuab smoothies
Cov dej tsis muaj lub cev tsis muaj dej

Tsawg Daim Ntawv Qhia Txog Carbohydrate

Omelet nrog minced nqaij thiab zaub

Cov khoom noj ua tshais no suav nrog qe, nqaij nyuj hauv av nrog tswb kua txob, txiv lws suav, avocados, zaub txhwb lossis cilantro, uas tuaj yeem muab rau nyias pita qhob cij lossis tortilla.

Cov Ntaub Ntawv Noj Khoom Noj Ib Zaug Ntxiv:

46,8 grams ntawm cov protein

1.7 grams qab zib

Mashed cauliflower nrog qe, kib hauv ghee, nyob rau hauv uas koj tuaj yeem ntxiv cov tws dos dos lossis qij, zaub ntsuab.

Cov Ntaub Ntawv Noj Khoom Noj Ib Zaug Ntxiv:

Ci salmon nrog pecans pesto (lossis lwm yam txiv ntoo) yog khoom noj khoom haus thiab tsis muaj ntau cov carbohydrates.

Cov Ntaub Ntawv Noj Khoom Noj Ib Zaug Ntxiv:

Kev noj haus carbohydrate tsawg tuaj yeem pab tib neeg sai sai poob phaus thiab muaj peev xwm txhim kho lawv txoj kev noj qab haus huv, txo lawv kev vam khom qab zib, txhim kho lub hlwb kev ua haujlwm, nco qab hauv cov neeg laus,txo cov ntshav qab zib kom tsawg thiab ua kom ntshav qab zib.

Ua raws li lub xeev ntawm kev noj qab haus huv thiab lub hom phiaj, nws raug nquahu kom tsis txhob muaj cov zaub mov muaj txiaj ntsig zoo, cov txiv hmab txiv ntoo thiab cov txiv qab.

Yog tias nws nyuaj rau koj nco qab cov zaub twg yog cov zaub txhuv nplej tsawg, koj yuav tsum paub txoj cai tseem ceeb:

Txhua cov zaub uas cog saum npoo av yuav muaj cov hmoov txhuv nplej siab tsawg. Hloov siab, cov zaub uas cog hauv av muaj ntau cov hmoov txhuv ntxiv.

Tsis tshua muaj cov zaub mov carb qis qee zaum kuj suav nrog cov noob ua kom yuag thiab cov nplej. Sprouts muaj ntau cov carbohydrates, tab sis muab lawv cov ntsiab lus calorie thiab zaub mov muaj txiaj ntsig, nws tsis tsim nyog tshem tawm cov txiaj ntsig kev noj qab haus huv zoo ntawm carbohydrates. Lawv kev noj haus sim yog tsis txwv. Ib qho ntxiv, thaum txhaws tawm, ntau cov protein, vitamins thiab minerals muaj tso tawm, lawv txoj kev nqus thiab kev zom tau yooj yim.

Nrog kev noj zaub mov kom tsis muaj carb, cov tshuaj tiv thaiv hormonal qee zaum zoo tuaj, uas ua rau kev txhim kho pw tsaug zog, mob leeg, pob txha pob txha poob, nrog rau kev nce ntxiv hauv kev tseem ceeb thiab txo cov roj (cholesterol).

Tsawg-carb cov zaub mov noj, zaub mov txhua lub limtiam, zaub mov noj zaub mov txawv

Kev txais tos rau koj, nyeem. Kev rog dhau los ntev dhau los ua teeb meem rau ntau tus neeg, muab lawv tsis tsuas yog kev poob siab thiab tsis txaus siab los ntawm lawv daim duab, tab sis tom qab ntawd ua rau muaj kev txhim kho ntawm cov kab mob loj.

Hauv kev rau kev tshem tawm cov phaus tshaj, feem ntau cov neeg tsuas yog txo cov zaub mov noj, ua yuam kev xav qhov no tsuas yog kev tawm.

Lwm qhov ntawm cov neeg uas xav kom poob phaus yog qhov sib txuam ntawm cov kev ua si, kev nyiam mus rau ntau cov zaub mov kom mus txog rau qhov tshaib plab, siv cov zaub mov noj ua zaub mov noj tsawg tsawg, siv sijhawm ntev los tshawb nrhiav hauv Internet hauv kev tshawb nrhiav cov zaub mov npaj tau rau ib lim tiam, tab sis tseem tsis tuaj yeem ua tiav lawv lub hom phiaj.

Cov lus zais ntawm kev ua tiav yog coj mus rau hauv tus account qhov ua tau zoo ntawm cov khoom noj hauv cov khoom noj, thiab tsis txo lawv cov khoom. Kev noj zaub mov qis carb pom tau hais tias yog tus pab cuam zoo tshaj plaws hauv kev tiv thaiv kev hnyav, uas tau ua pov thawj nws cov hauj lwm zoo hauv kev xyaum.

Tsawg Carb Noj Piav Qhia

Lub siab xav ntawm cov neeg noj khoom noj hmoov, ntau yam khoom qab zib thiab lwm cov khoom noj muaj qab zib tau piav qhia los ntawm kev xav kom muaj zog rau lawv lub cev, uas tsis tau noj txhua lub sijhawm tom qab. Ib feem ntawm nws hloov mus rau hauv lub cev rog.

Cov plhaus nkas kom cov ntshav qab zib ntau ntau, uas yog qhov txaus ntshai rau cov neeg muaj tus mob ntshav qab zib hom 1 thiab ntshav qab zib hom 2, thaum insulin tsis tso tawm hauv cov nyiaj txaus.

Lub ntsiab ntawm kev noj zaub mov tsis muaj carb zoo nyob rau hauv kev txo qib ntawm cov khoom noj carbohydrates hauv kev noj zaub mov noj txhua hnub thiab hloov ib feem ntawm lawv feem ntau yog cov zaub mov muaj protein ntau. Nrog rau qhov tsis muaj carbohydrates, lub cev noj cov rog rog.

Thaum hloov mus rau kev noj haus zoo li no, lub cev xav tau txog ob lub lis piam los hloov kho thiab lub peev xwm los tsim lub zog ntxiv rau hauv txoj hauv kev tshiab. Qhov kev nqus ntawm cov protein thiab cov rog hauv lub cev yog ntau qeeb qeeb piv nrog carbohydrates.

Raws li qhov tshwm sim, kev qab los noj tsawg, thiab cov zaub mov uas tau txais thaum ntxov tau txaus rau lub sijhawm ntev dua. Kev noj cov zaubmov kom tsawg nrog cov khoom noj raws li cov zaub mov uas tsis muaj cov carb yuav pab txo cov insulin tso tawm thiab nquag hlawv cov rog. Qhov no mus kom ze rau kev noj zaub mov zoo siv tsis yog rau kev poob phaus nkaus xwb, tabsis tseem ua tiav txoj kev kho mob ntshav qab zib ntawm txhua yam.

Tsim los saib

Kev noj zaub mov kom tsawg rau cov neeg mob ntshav qab zib ntawm txhua yam thiab cov neeg uas xav kom poob phaus ntxiv tsis cais cov khoom noj kom txaus, tab sis tso cai rau koj los tsim cov ntawv qhia zaub mov kom txhua hnub ib tus neeg noj ntau tshaj plaws kom tswj hwm kev txawj ntse. Txwv tsis pub, tsaug zog, qaug zog thiab tsis nco qab yuav tshwm sim.

Kev noj haus nrog cov zaub mov kom tsawg kawg yog ua raws li cov khoom noj muaj protein, tab sis, txawm tias qhov no, ua rau lub cev tau txais cov khoom noj muaj txiaj ntsig hauv qhov nyiaj yuav tsum tau muaj.Txhawm rau kev ua kom yog ntawm cov ntawv qhia rau lub lim tiam koj yuav tsum paub dab tsi cov tais diav yuav tsum nyob ntawm lub rooj.

Noj cov zaub mov rooj

Hom protein	Khoom npe
Nqaij	Cov nqaij npua los yog tus tshis, nqaij nyuj, nqaij nyug siab, qaib ntxhw, nqaij yaj thiab lwm yam kev ua si
Nqaij ntses	Lobsters, roob ris, oysters, qwj, cws, squid, scallop
Ntses	Cod, halibut, ntses ntses, flounder, mackerel, ntses liab, ntses, tuna, sardine
Khoom noj siv mis	Tsawg-rog tsev cheese, cheese
Zaub thiab zaub	Cov kua txob, zaub kav, zaub txhwb, chard, nceb, mint, qej, dos ntsuab, dill, taum, txiv ntseej, zaub qhwv, zaub cob pob, zaub paj thiab zaub paj, noob taum, txaij, taub dag, hau beets, rhubarb, txiv lws suav, txiv ntseej, txiv ntoo, zaub txhwb
Cov qe	Ib yam

Cov khoom noj uas tuaj yeem noj rau hauv cov khoom me me suav nrog:

Roj: roj los ntawm walnuts, noob taub dag, noob txiv hmap, txiv ntseej, pob kws, paj noob hlis thiab lwm yam.
Cov rog: margarine, lard, lard, butter, cream, qaub cream, mis nyuj tag nrho yogurt.
Cov txiv ntoo: walnuts, coconuts, hazelnuts thiab Brazil ceev, pistachios, almonds, cashews.
Noob: taub dag, noob hnav thiab paj noob hlis.

Carbohydrate cov lus

Cov pab pawg carbohydrate	Khoom npe
Tseem muaj	Barley, nplej, oats, buckwheat, rye, mov, millet, spelled spelled, natural mov
Zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo qhuav	Kua, pear, mandarin, plum, lws suav, txiv quav ntswv nyoos, strawberry qus, raspberry, zaub ntug hauv paus, beet, dib liab, txiv mab txiv ntoo, txiv duaj, txiv duaj, qos yaj ywm, pear av, hnub tim, figs
Khoom qab zib	Zib ntab, kua txiv ntoo thiab kua txiv tshiab
Haus dej cawv	Npias, cawv qab zib, champagne.
Txhua cov hmoov nplej	Mov ci, mov ci, mov ci, ncuav qab zib

Stewed nqaij qaib

Ua ntej koj yuav tsum tshem tawm cov tawv nqaij ntawm cov nqaij qaib tuag thiab tshem tawm tag nrho cov rog, yaug kom huv, ntsev thiab nphoo kua txob dub. Quav rau hauv lub tais multicooker, sib tov thiab ntxiv ob peb daim nplooj Bay thiab 150 grams dej. Nruab qhov “tua hluav taws” kom ntev li 1.5 teev.

Txuas ntxiv, noj cov qos yaj ywm tuaj yeem muab ntxiv. Tsis txhob hloov lub sijhawm tua hluav taws.

Dab tsi tshwm sim hauv lub cev thaum tsis kam tawm cov khoom noj carbohydrates

Kev noj haus uas tsis pub rog nrog cov uas muaj cov rog hauv lub cev yog hu ua keto noj, thiab nrog cov khoom noj tseem ceeb - protein. Yuav ua li cas thiaj tsis kam txais cov suab thaj ua rau lub cev nyob rau hauv ib kis lossis lwm qhov:

Ua ntej, lub cev yuav siv tag nrho cov piam thaj uas nws tswj kom tau ua ntej, piv txwv li, ntawm hmo noj hmo. Cov khoom siv no yuav khiav tawm tom qab ob peb teev, thiab tom qab ntawd lub cev yuav pib siv cov peev nyiaj tau los glycogen .

Vim yog qhov tseeb tias cov piam thaj tsis muaj txuas nrog zaub mov ntxiv, lub cev ua tib zoo siv cov glycogen ntawm daim siab thiab cov leeg. Tom qab 2-3 hnub, lub cev paub tseeb tias tsis muaj chaw tos kev pab thiab pib siv lwm lub zog ntawm lwm qhov hauv lub ntim ntau dua. Nov yog qhov sib txawv ntawm qhov ua kom muaj roj thiab protein system lurk!

Nrog kev noj haus keto, tom qab 3-4 hnub vim tias qhov tseeb tias tsis muaj glycogen hauv lub cev, lub cev pib ua kom yuam kev thiab tsim tshwj xeeb surrogate - ketonesCov. Feem ntau, qhov no tsis yog qhov tshwj xeeb tshaj tawm hauv kev noj zaub mov hauv keto; ketones tau tsim kho tas li nyob hauv lub siab ua haujlwm thiab muaj nyob rau hauv cov zis thiab ntshav ntawm txhua tus neeg. Tab sis thaum tsis muaj cov carbohydrates, nws yog qhov tseeb tias lawv lub cev pib siv cov kev ua ntu zus.

Yog tias koj xaiv qhov muaj protein tsawg ntawm kev noj haus, lub cev ua kom muaj zog los ntawm nws lub peev xwm - cov ntaub so ntswg adipose.

Ntawv qhia zaub mov: cov lus ntawm cov khoom uas tso cai thiab txwv tsis pub

Cov npe ntawm cov khoom noj pub rau cov zaub mov uas tsis muaj cov carb thiab cov tsis muaj carbohydrate los rau cov zaub mov muaj protein ntau thiab cov zaub mov muaj roj ntau. Yog li, peb kawm txog yam koj tuaj yeem noj rau ntawm cov pluas noj no:

Tshaj li txaus ntshai

Nquag tso zis ntau zausCov. Keto yog lub ntuj tso pa tso, yog li koj yuav mus rau hauv chav dej ntau dua. Acetoacetate, lub cev ketone, kuj tseem nyob hauv cov zis, uas yuav ua rau lub qhov mus da dej ntau dua rau cov neeg pib.

Noj cov khoom noj muaj protein ntau ntev nce kev pheej hmoo ntawm thrombosis thiab tej zaum yuav muaj nrog ntshav tsis txaus, insomnia, ua tsis taus pa txoj hnyuv thiab lub raum kev ua haujlwm.

Yog lawm, tsis muaj carbohydrates, koj xav tias qaug zog, kev kawm poobkev nyuaj siab zuj zus. Cov cwj pwm ntawm kev noj zaub mov zoo li no feem ntau ua rau cov neeg tsis txaus siab thiab tsis txaus siab, nkees, vim tias cov piam thaj ua lub luag haujlwm tsis cuam tshuam rau lub hlwb.

Lub qhov ncauj qhuavCov. Nquag tso zis ntau dhau ua rau lub qhov ncauj qhuav thiab nqhis dej ntau dua. Nco ntsoov tias koj haus dej ntau txaus thiab rov nqus koj cov electrolytes (ntsev, potassium, magnesium).

Cov ntxhiab tsw qab ntawm Acetone los ntawm lub qhov ncauj. Acetone yog lub cev ketone uas yog qee tawm los ntawm kev ua pa. Nws tuaj yeem hnov ntxhiab tsw zoo li cov txiv ntoo uas muaj roj lossis cov ntsia thawv ci ntsa. Qhov kev tshwm sim ib ntus no feem ntau dhau sijhawm.

Cem quav tawv - Koj tus phooj ywg zoo tshaj plaws nrog kev siv hluav taws xob qis carb.

Nrog ntshav qab zib

Cov neeg muaj kev ntseeg tias yog koj muaj ntshav qab zib, tom qab ntawd tso cov khoom noj carbohydrates yuav tsum ua tiav! Qhov no tsis yog. Nrog rau hom ntshav qab zib hom 1, kev noj zaub mov tsis rog uas yog carbohydrate tsis xav tau thiab yuav tsis pabCov. Kev ua haujlwm tseem ceeb tshaj plaws ntawm cov neeg uas muaj tus kabmob no yog xaiv cov koob tshuaj sai ntawm cov tshuaj insulin, uas txawv nyob ntawm lub sijhawm nruab hnub, lub voj voog, glycemic index ntawm cov khoom lag luam thiab ntau ntxiv.

I.e. rau txhua cov khoom nrog kev ntsuas ntsuas suab thaj ntau zaus thiab tshawb xyuas qhov kev ua ntawm insulin nyob rau ntau lub sijhawm, koj tuaj yeem xaiv cov kev txwv tsim nyog. Nrog rau hom ntshav qab zib hom 1, ib tus neeg muaj kev ywj pheej ntau dua rau txoj kev xaiv cov tais diav, nws tsuas yog txwv los ntawm kev muaj peev xwm ntsuas cov koob tshuaj kom raug.

Qhov tseeb yog tias mob ntshav qab zib yog qhov mob tsis tuaj yeem - txawm tias qhov tsis muaj carbohydrates, cov tshuaj insulin yuav tsis hloov pauv txhua txoj kev! Nrog hom 1 mob ntshav qab zib mellitus, tsis muaj lwm txoj kev kho mob txawv dua li kev kho mob insulin. Tsis muaj tshuaj ntsuab, buckwheat nyob rau hauv kefir, cov pluas noj nrog kev txwv cov carbohydrates, vwm lub cev kev ua si, thiab lwm yam. Tsuas yog cov tshuaj insulin thiab lub siab xav kom ua tiav cov piam thaj zoo.

Tab sis nrog hom 2 mob ntshav qab zib mellitus, cov ntsiav tshuaj tuaj yeem raug tso tseg yog tias ib tug neeg ua raws kev noj haus, ua si lub cev (ua kom raws li tus kws kho mob tau tso cai), thiab nqa nws qhov hnyav rov qab los. Hauv qhov no, vim ploj mus rau cov rog rog, qhov rhiab heev ntawm cov ntaub so ntswg mus rau insulin nce, hauv qee qhov nws tau rov ua tiav, uas ua rau nws muaj peev xwm tsis kam siv tshuaj. Tab sis koj yuav tsum tau ua raws kev noj haus thiab kev hnyav tsis txaus kom tag koj lub neej.

Ntxiv mus, nrog hom 2 mob ntshav qab zib mellitus, kev noj haus tsis yog whim, tab sis lub hauv paus ntawm kev kho mob. Tab sis ib zaug ntxiv, tsis muaj qhov yuav tsum tau koj kiag li tsis kam noj cov khoom noj uas muaj carbohydrates, txij li thaum carbohydrates yog qhov tseem ceeb ntawm lub zog rau lub cev. Nws tsim nyog kom tsis txhob noj cov carbohydrates sai - khoom qab zib, qee cov txiv hmab txiv ntoo, kua txiv, qab zib, khaws cia, qee cov zaub, thiab qee cov lis. Nws tsim nyog noj zaub mov nrog qhov glycemic index tsawg, maj mam zom thiab tsis tsa suab thaj.

Rau qhov poob phaus

Puas yog carbohydrate thiab tsawg carbohydrate haum raws li kev noj haus rau cov kev poob phaus? Lub indisputable tseeb rau txhua: tus naj npawb ntawm cov calories hais txog qhov kev poob phaus lossis qhov hnyav nce yog nyob rau hauv thawj qhov chaw. Tib txoj kev uas yuav ua rau lub cev hlawv cov rog yog siv cov calories ntau dua li nws tau txais. I.e. koj xav kom ntev (los yog tsis yog li ntawd) calorie nyiaj tsis txaus.

Tag nrho cov kev cuam tshuam no xws li kev hloov pauv ntawm carbohydrate, ncua sij hawm tshaib plab, nkag mus rau ketosis, paleo-noj cov zaub mov thiab lwm yam - txoj kev banal yuam koj tus kheej kom noj tsawg.

Ua tsaug rau cov pluas noj no, koj tsuas noj ntau calories rau qee hnub thiab tsawg dua lwm tus. Nyob rau tib lub sijhawm, qhov nruab nrab ntawm cov calories rau ib hnub twg hauv lub lis piam yuav "poob phaus". Los yog, hauv txoj ntsiab cai, pib noj tsawg dua thiab tsawg cov khoom noj muaj calorie ntau. Hauv ib lo lus: balabolstvo.

Cov hom khoom noj mis koj xoj tsis yog tsis tseem ceeb, muaj calories yog qhov tseem ceeb. Koj tuaj yeem txo cov khoom noj carbohydrates, cov nqaijrog lossis cov rog kom poob rau xoom, tab sis yog tias koj ntsuas dua cov calories, koj yuav tsis poob phaus.

Yog tias koj tshem tawm cov carbohydrates, tab sis txuas ntxiv noj ntau dua qhov koj xav tau, ces koj yuav tsis poob phaus. Yog lawm, txo qis piam thaj thiab insulin nce rog oxidation. Tab sis nrog ntau dhau ntawm cov calories, lub cev yuav siv cov khoom noj muaj rog kom muaj lub zog thiab yuav tsis kis rau cov khw muag khoom noj muaj roj.

Hauv lwm lo lus, lub cev hloov, raws li cov uas nyiam poob 2 kg hauv 6 lub hlis, dhau los ua "lub tshuab ua rog rog", uas nws tau hais, tab sis qhov no tsis muaj dab tsi ua rau lub cev rog.

Tsuas yog cov calories, lossis theej lawv tus lej, txiav txim siab seb qhov rog twg yuav siv rau lub zog - khoom noj lossis subcutaneous.

Cov tsis txaus ntseeg cov rog los ntawm cov rog yuav muab khaws cia ua subcutaneous thiab visceral rog, tsis muaj teeb meem li cas li cov qib ntawm cov tshuaj insulin. Lub cev tuaj yeem khaws cov rog rog txawm tias tsis muaj insulin ntau ntau.

Feem ntau, cov tshuaj insulin yog qhov raug liam tias tsis raug hnyav. Hauv peb tsab xov xwm Fructose: puas yog nws noj tau cov txiv thiab poob phaus? Lub hauv paus ntsiab lus ntawm insulin. Glycemic Performance index thiab poob phaus peb ua tib zoo piav qhia vim li cas qhov no ruam dhau. Ntawm no peb tsuas muab luv luv xaus: kom khaws cov rog, koj xav tau insulin, koj tsis tas yuav.

Lub cev muaj txoj hauv kev los cawm rog txawm tias nyob hauv qis insulin. Yog li, yog tias koj mus dhau calories, Txawm tias hom qis-carb, rog yuav tsis hlawv txhua yam. Noj 4000 calories nrog cov rog lossis protein, thiab txhua yam yuav txig rau qhov kev cia lub cev, txawm tias cov insulin tsis sawv los xij.

Tseem thov tsis tas yuav tsum ua kom tiav cov txiv hmab txiv ntoo thiab zaub thiab hloov lawv nrog cov khoom siv fiber, qhov no yog qus! Txiv hmab txiv ntoo thiab zaub yog qhov muaj txiaj ntsig zoo ntawm cov vitamins, minerals thiab fiber. Fiber ntau saturates zoo, zoo li muaj protein, thiab pab tua kev tshaib plab thiab qabzib surges. Yog li, ntau cov zaub thiab txiv hmab txiv ntoo yuav tsum nyob hauv cov zaub mov noj txhua hnub.

Hauv tsab xov xwm "Puas muaj fiber ntau muaj kev nyab xeeb ib yam li ib txwm ntseeg?" peb to taub tias yuav cov fiber ntau tsis ua dab tsi tab sis ua mob rau koj thiab koj tsis tuaj yeem noj nws! Ntxiv mus, nws tsis tau raug tshawb fawb los ntawm kev tshawb fawb thiab tuaj yeem pab txhawb rau ntau yam kab mob ntawm lub plab zom mov.

Koj xav tau pes tsawg carbohydrates?

Tab sis rov qab mus rau carbohydrates. Carbohydrates - qhov no yog peb lub zog. Yog tias koj pw ntawm lub rooj zaum txhua hnub, tom qab ntawv ces cov zaub mov uas tsis muaj carbohydrate yuav tsis zoo rau koj. Tab sis yog tias koj yog neeg ib txwm muaj, tus neeg nyob ntawd kuj ua si kis las, ces koj yuav ua tsis txaus siab tsis muaj zog.

3 yam cuam tshuam rau tus nqi ntawm cov carbohydrates hauv ib pluas mov:

Kev ua theemCov. Carbohydrates yog cov roj rau cov kev kawm ua kom hnyav thiab rov qab tom qab lawv. Yog tias lawv tsis nkim rau ib qho twg, lawv muab khaws cia rau hauv cov rog.

Nws tsim nyog saib cov khoom noj carbohydrates zoo li roj. Yog tias koj tsis ua qoj ib ce thiab tsis ua kom tiav cov glycogen reserves, ntau ntawm carbohydrates hauv cov zaub mov tsis tas yuav tsum tau. Qhov piv txwv yooj yim yog tsheb. Yog tias nws sawv hauv chaw nres tsheb, tsis muaj roj av. Lub tank muaj qee qhov ntim thiab txhua yam saum toj no tsuas yog hliv. Hauv lub cev, qhov no tshwm sim los ntawm kev tso ntshav ntawm cov ntshav ntau ntau, tiv thaiv insulin thiab, thaum kawg, mob ntshav qab zib hom II.

Tab sis yog tias koj tsav tsheb txhua hnub, koj yuav tsum sam roj ntau zaus. Tsis muaj roj - lub tsheb tsis tsav tsheb. Hauv lub cev, qhov no tshwm sim los ntawm qhov kev xav ntawm lub zog dhau los, tsis txaus siab, tsis txaus ntseeg, kev nyuaj siab, kev ua tsis tau zoo hauv kev cob qhia, leeg nqaij, pw tsis tsaug zog, qis testosterone, ua tsis tiav cov thyroid hormones txaus, thiab cov metabolism hauv lub cev tsawg dua.

Feem ntau tib neeg ua qhov yuam kev no: high-carb noj cov zaub mov ua rau txoj kev ua neej sedentaryCov. Lawv sim noj cov zaub mov zoo: lawv haus cov txiv hmab txiv ntoo tshiab, noj probiotic yogurts, cov zaub mov tsis muaj roj thiab mov ci. Txawm li cas los xij, txawm tias qhov no, maj mam tau txais rog. Cov teeb meem kev noj qab haus huv pib: lub siab nce, cov piam thaj saum toj ib txwm.

Ib zaug ntxiv dua: yog tias koj ua lub neej kev ua kom nyob qis qis, koj tsis xav tau ntau ntawm carbohydrates. Thaum so, lub cev siv tsuas yog cov rog rau lub zog (yog, yog, nyeem “Kev cob qhia Cardio lossis kev ua kom lub zog: cov kev mob zoo tshaj plaws rau kev hlawv rog. Zog rau cov leeg ua haujlwm ").

Yog tias koj pheej tso lub cev nrog lub cev ntau ntawm carbohydrates, uas koj tsis muaj dab tsi los siv, nrog ib qho dhau ntawm cov calories, lawv tig mus ua rog. Txawm hais tias lub hauv paus ntawm carbohydrates yog ib qhov khoom noj muaj txiaj ntsig zoo tshaj plaws.

Txawm li cas los xij, txawm tias ntau tus neeg ua rau lwm qhov yuam kev: sib xyaw ua zaub mov noj kom tsawg los sis noj cov zaub tsis rog thiab kev qhia txog kev hnyavCov. Txhua yam yog tseeb ntawm no, qhov twg no heresy tuaj ntawm: peb nyiam phytonewomen pom zoo nws. Txoj kev ziab, kev nyuaj, kov yeej koj tus kheej thiab txhua yam uas.

Kev qhia ua lub zog qub, hla kev dhau los, kev kawm sib hloov, kev ua haujlwm thiab lwm yam kev hnyav thiab hnyav tsis haum rau kev noj haus uas tsis muaj carb. Txwv tsis pub, koj yuav sib zog ua haujlwm, dhau los ua kom muaj zog thiab ntau cov txuj ci, tab sis koj yuav saib .. uh, zoo, yog li ntawd.

Nws hloov tawm qhov teeb meem ruam: Koj tuaj yeem ua yeeb yaj kiab rau kev kawm, vim tias koj tuaj yeem ua ntau yam qoj ib ce sib txawv thiab ua tau zoo, tab sis koj yuav tsis muab qhov no vim tias koj saib zoo li koj tsis tau kawm txhua.

Qhov tshwm sim ntawm kev muab cov khoom noj carbohydrates

Phem tshaj ntxiv, koj tau poob koj libido, koj nkees nkees, npau taws thiab nyob tsis tswm, pw tsaug zog tsis zoo lossis raug mob los ntawm kev tsim kev nyuaj siab. Yog tias dab tsi tau sau txog koj, maj nrawm nres txhawm chim ntawm cov protein thiab nce cov carbohydrates hauv cov zaub movCov. Kev siv dag zog hnyav yog qhov xwm txheej sib txawv kiag li sib txawv nrog qhov kev teeb tsa txawv ntawm metabolic, hormonal thiab physiological ntau dua li kev ua neej nyob sedentary.

Yog, koj tuaj yeem poob ceeb thawj ntawm cov zaub mov zoo li no, tab sis! Tam sim no koj yog ib tus neeg txawv kiag li kev siv cov metabolism hauvCov. Yog tias koj tsis hloov lub sijhawm thiab noj mov uas tsis haum rau koj thiab koj lub neej tam sim no, koj yuav nkees thiab nkees ntau dua, nyob hauv qhov tsis zoo, tsis txhob pw tsaug zog thaum hmo ntuj, muaj mob ntau zaus, thiab tej zaum yuav muaj qee cov teeb meem los ntawm cov tshuaj hormones thiab libido.

Kev zom zaub movCov. Yog hais tias koj tiag tiag rog dhau (thiab tsis yog 5-10 kilos ntxiv), thiab koj npaj kom poob phaus, carbohydrates yuav tsum tau tsawg dua - qhov no yog qhov yooj yim thiab muaj kev nyab xeeb tshaj los txo cov calories. Cov kab mob muaj teeb meem zoo li no muaj qhov tsis zoo rau cov tshuaj insulin: nws nyuaj rau nws xa cov piam thaj rau cov leeg nqaij, uas feem ntau yuav muab khaws cia ua rog.

Ua li cas thiaj tiv taus? Cov carbohydrates ntau dua uas ib tug neeg noj (thiab tsis siv), cov piam thaj hauv cov ntshav ntau dua. Hauv kev teb, ntau cov insulin tso tawm. Nrog tas li muaj zog thiab nquag insulin bombardment, cov leeg nqaij poob lawv qhov rhiab thiab tsis tso ntshav qabzib.

Cov neeg me thiab cov leeg muaj cov leeg zoo rau cov tshuaj insulin - nws tuaj yeem muab cov suab thaj nyob hauv cov leeg mobCov. Lub xeev metabolic yuav hloov sijhawm. Sai li koj poob phaus, txhim kho biomarkers ntawm kev noj qab haus huv, tsim cov leeg nrog kev ua kom muaj zog, qhov yuav tsum tau txwv tsis pub hnyav carbohydrates yuav dhau.

Tab sis txawm tias tus neeg rog tsis tau yuav tsum tau tshem tawm cov carbohydrates. Nws yuav tsum txo lawv cov lej thiab hloov qhov zoo.

Txoj kev ua neej thiab tus kheej nyiam

Cov khoom noj khoom haus zoo tshaj plaws yog ib qho uas koj tuaj yeem lo rau ntev. Qhov tseeb no yog qhov tsis lees paub tas mus li. Yog tias koj tau siv los noj ntau ntawm carbohydrates, ces kev hloov pauv sai yuav tsis pab koj hauv koj cov zaub mov noj. Zoo dua ua qhov no:

Ua kom koj cov nqaij protein ntau nrog txhua pluas noj.
Txo (tab sis tsis tshem tawm tag nrho) cov kev pabcuam ntawm cereals.
Txhawm rau tswj cov calories, txiav cov rog hauv koj cov zaub mov noj.
Thiab tsuas yog tom qab koj hloov kho lub zog (ib hlis lossis ob), txuas lub zog kev kawm - raws li txoj hauv kev los ua kom lub cev nkag mus rau cov tshuaj insulin.

Cardio tsis tsim nyog rau ntawm no, nws yuav tsis daws cov teeb meem nrog insulin tsis kam, ntxiv rau, muaj kev hlub tshua rau koj cov pob qij txha los ntawm "kev zoo siab", tiv taus 100 phaus ntawm koj tus kheej, ntau ntxiv txog qhov no hauv tsab xov xwm "Kuv ntshai plam dhau" lossis vim li cas lawv thiaj li yuag dua hauv chaw dhia ua si.

Leej twg yuav nplua

Kev noj haus uas tsis muaj cov carb qis yuav yog txoj hauv kev zoo tshaj plaws rau qhov poob phaus thiab txhim kho biomarkers rau cov rog, insulin-resistant, thiab tsis tshua muaj neeg sedentary.

Raws li tau hais los saum no, ib tus neeg ua kom yuag tsis siv cov leeg glycogen, yog li nws tsis tas yuav txhawj xeeb txog qhov yuav ntxiv nws cov peev nyiaj. Txhua yam koj yuav tsum ua yog muab cov khoom noj carbohydrates rau cov leeg hlwb thiab lub paj hlwb. Feem ntau txaus 100-125 gr. carbohydrates ib hnub (qhov no tsis yog qhov hnyav ntawm cereals / zaub / mov ci, tab sis cov carbohydrates lawv muaj). Qhov no muaj cov txiaj ntsig zoo ntawm kev muaj peev xwm ntawm lub hlwb, tag nrho lub zog thiab kev xav.

Koj tuaj yeem tau txais ntau cov carbohydrates nrog qhov yuav luag tsis ntau ntawm cov zaub (tshwj tsis yog muaj hmoov txhuv nplej siab), 1-3 servings ntawm cov txiv hmab txiv ntoo thiab ib qho kev ua zaub mov siav rau ib hnub twg qhov loj me ntawm lub nrig.
I.e. koj nkag siab lawm kev ua tiav cov carbohydrate tsis zoo rau ib tus neeg!

Nws tsis muaj qhov sib xws tias qhov kev tshawb xyuas qhov tseeb txog ntawm 50 txoj kev tshawb fawb sib piv 11 cov neeg nyiam noj zaub mov uas tuaj yeem txo rau pawg: qes-carb (Atkins, Sab Qab Teb Puam, Thaj Av), cov rog tsawg (Ornish, Rosemary Conley), muaj kev sib npaug (Jenny Craig, Nutrisystem, Nyhav Cov Ntsuas), thiab cov zaub mov pub dawb, ua pov thawj tau tias ...

kiag li tej khoom noj rau poob phaus, zoo dua nws tsis muaj!

Tom qab rau lub hlis, cov neeg ntawm cov zaub mov tsis zoo carb poob phaus ntau dua. Tab sis tag nrho qhov sib txawv hauv cov kev poob phaus (qhov sib txawv ntawm kev ua tau zoo) ntawm txhua qhov kev noj zaub mov tsis yog qhov tseem ceeb: ob peb phaus. Piv txwv li, ntawm cov carbohydrates qis rau 6 lub hlis, qhov poob nruab nrab ntawm 8.73 kg thiab 7.25 kg rau 12 lub hlis, piv rau 7.99 kg rau 6 lub hlis thiab 7.27 kg rau 12 lub hlis rau cov rog tsawg.

Kev txheeb xyuas qhov poob phaus: vim li cas lawv tsis tuaj yeem ntseeg siab

Oh, nws yog qhov ntxim nyiam, tab sis txawm tias txhua txoj kev sim ntawm tib neeg los tsim kom muaj kev thoob ntiaj teb, kev qhia zoo rau khoom noj khoom haus thiab tshaj tawm nws tsuas yog qhov tseeb thiab muaj txiaj ntsig zoo, nrog rau kev ua haujlwm rau txhua tus thiab txhua qhov xwm txheej, tsis hais lub cev, theem kev ua si, noj qab haus huv, metabolism thiab hom phiaj qhov no yuav tsis tshwm sim. Yeej, tib neeg muab cov lus pom zoo nruj raws li lawv tus kheej kev paub, uas yog qhov ua yuam kev tag nrho.

Qhov no piav qhia txog qhov kev ntsuam xyuas ntxhua khaub ncaws ntawm cov zaub mov noj qis thiab carb ntau. Qhov tseeb, tsis muaj kev noj haus zoo rau txhua tus neeg. Muaj ntau txoj kev ncig xyuas tau yooj yim thiab yooj yim uas coj mus rau hauv qhov chaw koj nyob tam sim no thiab qhov chaw koj xav tuaj. Kev tsis sib haum xeeb thiab teeb meem tshwm sim thaum khoom noj raug kho nyias, hauv lub tshuab nqus tsev.

Hauv kev tsim cov khoom noj muaj txiaj ntsig zoo rau kev poob phaus nws muaj nws qhov xwm txheej, thiab nws tsis pib nrog carbohydrates thiab yeej tsis yog nrog lawv qhov tsis. Koj yuav tsum pib nrog qhov pib, uas yooj yim heev: “Kev zom zaub mov. Kev noj haus txhua hnub ".

Thov xaiv cov khoom noj muaj txiaj ntsig zooCov. Kev noj qab haus huv yog thaum koj zaum ntawm lub rooj noj mov, tshaib plab kom txog thaum koj hnov zoo, thiab mam li tso tseg, txawm tias koj tsis tau noj ("Yuav tsum ua li cas txog kev noj mov?").

Nws tseem tuaj yeem xaiv cov khoom noj uas koj nyiam thiab noj nws. Noj zaub mov zoo yog xav txog kev xaiv cov zaub mov kom nws muaj zaub mov zoo, tab sis tsis txhob txhawj txog nws ntau, tsis txhob txwv kev xaiv koj, kom txhua tus nyiam kev noj mov ploj mus. Kev noj qab haus huv zoo txhais tau tias tso cai rau koj tus kheej noj ib yam dab tsi vim koj zoo siab, tu siab lossis dhuav, los yog yooj yim vim nws qab.

Kev noj haus zoo ib txwm qee zaum yuav ua qhov yuam kev hauv kev xaiv khoom noj thiab ua phem rau koj tus kheej, tab sis tib lub sij hawm paub qhov ntsuas thiab tsis plam koj lub siab los ntawm kev tshaib plab lossis ci ntsa iab. Ib hnub lossis ib lub lim tiam ntawm kev noj zaub mov tsis zoo yuav tsis rhuav tshem txhua yam, peb cog lus rau ntawm cov ntiv tes me.

Kev noj haus zoo yuav siv sijhawm thiab yuav tsum saib xyuas, tab sis tsis coj lawv ntawm lwm thaj chaw hauv koj lub neejCov. Kev noj qab haus huv zoo yog lo lus teb rau koj qhov kev tshaib plab, kev niaj hnub, muaj khoom noj tshwj xeeb thiab koj cov kev xav.

Tsis txhob sib twv ib qho khoom muag thiab tshwj xeeb tshaj yog carbohydratesCov. Tsis txhob tsim cov zaub mov txaus ntshai rau koj tus kheej uas koj zam txawm tias koj xav tau. Uas koj yuav tsis noj rau ib qho txiaj ntsig ntawm kev ua neeg vam meej.Uas, yog tias koj coj nws ua kev qhuas los ntawm tus kws ua zaub mov hauv tsev noj mov, koj yuav tsis kov.

Yog tias koj muaj nws, thiab tseem ntau dua yog tias nws tsis yog nws ib leeg, ces feem ntau koj txoj kev sib raug zoo nrog zaub mov tsis zoo rau lub cev. Cia peb hais tam sim no: tau kawg, peb tsis hais txog kev ua xua, tsis nkag siab, thiab lwm yam.

Yog lawm, yog tias koj muaj qhov fab hnyav rau ntses, qe lossis noob txiv, ces koj yuav tsum tsis txhob noj cov khoom no. Qhov no kuj tseem yuav suav nrog kev txwv kev cai dab qhuas rau qee yam khoom lag luam (piv txwv, nqaij npuas hauv Islam). Tab sis txhua lwm yam mob, tus neeg yuav tsum tsis muaj "cov zaub mov txaus ntshai", tsis muaj laj thawj dab tsi.

Koj yuav tsis nyiam dumplings, cereals lossis lwm yam khoom noj carbohydrate, tab sis koj yuav tsum tsis txhob ntshai thiab zam dhau lawv. Yog tias koj tsis noj lawv, vim tias ntev li koj tsis xav tau lawv, qhov no yog qhov qub. Tab sis koj yuav tsum tsis txhob ntshai noj lawv hauv ib qho kev tshwj xeeb lossis yog tias tsis muaj lwm yam khoom noj.

Daim ntawv qhia ci-ci ntses ua noj

Ntsev cov ntses, txiav ua tej daim me me, ntxiv kua txob los yog tshwj xeeb seasoning. Lub sijhawm ci yog li 1 teev. Cov zaub mov tiav tiav tuaj yeem muab nrog zaub xam lav, kua txob lossis hau qe. Yog tias xav tau, koj tuaj yeem siv cov kua ntses, txiv ntoo ntoo thuv.

Yaug thiab muab cov nqaij tawg kom zoo 400 g ntawm spinach thiab tib tus nqi ntawm zaub cob pob. Txiav 1 dos rau hauv cov nplhaib thiab ua rau lub marinade ntawm 2 diav ntawm kua kua txiv, ib nrab ib khob cawv thiab 200 ml ntawm zaub kua zaub. Ntsev thiab kua txob rau saj.

Sib tov zaub thiab txhoov ua nyias nyias. Npaj cov khoom sib xyaw siav rau hauv lauj kaub thiab lub caij nrog marinade, yav dhau los npog nrog ntawv ci nrog qhov rau chav kom dim. Lub sijhawm ci cub yog li ib teev.

Kev noj zaub mov zoo rau cov neeg mob ntshav qab zib pub rau cov neeg muaj ntshav qab zib mellitus thiab muaj qhov teeb meem rog dhau mus ua tiav cov txiaj ntsig zoo, tab sis nws kuj muaj qee qhov kev txwv. Piv txwv li, nws tsis pom zoo rau kev siv los ntawm cov kis las, cov hluas, thaum cev xeeb tub, lactation, cov neeg muaj mob ntau yam.

Cov zaub mov muaj carb tsawg: nqaij, nqaij qaib, qe

Nqaij, nqaij qaib, qe Cov qe Carbohydrates (cov tsoos yooj yim) ib 100 g ntawm cov khoom

Nqaij nyuj, nqaij nyuj, nqaij ci, nqaij npuas
Tus Goose, ducklings, luav, nqaij qaib
Cov qhob cij	5
Nqaij nrog hmoov ntses	6
Plawv
Kab mob siab
Nqaij qaib siab	1,5
Pob Tsuas
Nqaij npuas hnyuv ntxwm	1,5
Cov nqaij npuas npua	2
Mis los	1,5
Xau	los ntawm 0.5
Cov kws kho mob hnyuv ntxwm	1,5
Loin
Rog
Tus npua tus nplaig, nqaij nyuj
Tus npua txhais ceg
Txhawj
Qe hauv ib daim ntawv (thooj)	0,5

Cov Khoom Noj Uas Muaj Tsawg Carbohydrate: Ntses, Nqaij ntses

Ntses, nqaij nruab deg Carbohydrates (cov tsoos yooj yim) ib 100 g ntawm cov khoom

Cov ntses tshiab thiab khov (dej, hiav txwv)
Hau ntses
Cov qhob cij	12
Cov ntses ua luam yeeb
Crab	2
Ntses nyob rau hauv lws suav	6
Nqaij	5
Oysters	7
Squid	4
Phob Lob	1
Cw
Caviar dub
Caviar liab
Hiav txwv kale	1

Tsawg cov zaub mov carb. Txiv hmab txiv ntoo thiab zaub

Feem ntau cov zaub muaj ob peb carbohydrates. Qhov txiaj ntsig zoo ntawm lawv yog: zaub xas lav, taum ntsuab, asparagus, txhua hom zaub qhwv, tshwj xeeb tshaj yog zaub paj ntsuab thiab zaub qhwv dawb. Tab sis ib cov zaub tsis muaj carb tsawg. Nrog rau cov pluas noj zoo li no, koj yuav tsum nyob deb ntawm cov qos yaj ywm, taum pauv, parsnips thiab carrots.

Cov txiv hmab txiv ntoo feem ntau yog qhov zoo rau lub cev, tab sis muaj ntau cov carbohydrates. Cov qib siab ntawm fructose hauv cov txiv hmab txiv ntoo ua rau lawv hla tawm los ntawm daim ntawv teev cov zaub mov uas tau tso cai rau cov zaub mov muaj cov zaub mov qis. Raspberries, rhubarb thiab blueberries muaj qib qis tshaj plaws ntawm fructose, yog li qee qhov muaj kev tso cai.

Tsawg cov zaub mov muaj cov nqaij carb hauv lub rooj noj mov - Cov zaub mov uas muaj cov pluas mov nrog cov zaub mov kom poob phaus thiab cov ntshav qab zib

Nyob ib ncig ntawm lub ntiaj teb, pes tsawg tus neeg uas rau ntau yam laj thawj yuav tsum tau hloov mus rau cov zaub mov tsis muaj zaub mov carbohydrate yog nce sai heev. Cov neeg feem coob tau noj zaub mov noj raws li cov zaub mov uas muaj cov carbohydrates tsawg. Yuav ua li cas qhov no ua tau zoo thiab muaj txiaj ntsig, sim nrhiav hauv tsab xov xwm no.

Tsawg-carb cov pluas noj rau qhov hnyav poob

Khoom noj khoom haus raws li cov txheej txheem ntawm kev cais tawm los ntawm kev noj haus ntawm carbohydrates yeej txhawb kev poob phaus sai heev (ntau cov kev txheeb xyuas hauv lub network lees paub qhov tseeb no).

Koj yuav poob pes tsawg phaus ntawm cov khoom noj uas ua kom yuag, tsis ua raws li cov tib neeg qhov yam ntxwv ntawm lub cev thiab cov zaub mov muaj cov zaub mov noj kom tsawg yuav ua rau koj cov zaub mov noj txhua hnub.

Kev noj haus kom tsawg rau lub cev kom yuag ua haujlwm thiab coj qhov kev cia siab tshwm sim, tsis hais pojniam los txiv neej - poj niam thiab txiv neej yuav tuaj yeem poob ceeb thawj nrog nws cov kev pab.

Nws yog tsim nyog kom nco ntsoov tias kev noj zaub mov tsis muaj carbohydrate muaj ntau tus lej sib kis. Zaum ntawm kev noj haus zoo li ntawm kev pheej hmoo ntawm qhov muaj mob ntsig txog mob ntev ntev.

Kev nruj dhau thiab lub sijhawm ntev txwv ntawm kev noj cov zaub mov carbohydrates hauv lub cev tuaj yeem cuam tshuam rau kev ua haujlwm ntawm tag nrho nws cov kab ke. Feem ntau ib qho ntsuas tsis xwm yeem cuam tshuam rau kev ua haujlwm hauv lub plawv, nplooj siab, thiab lub raum.

Yog li, yog tias koj txiav txim siab ua kom yuag kom yuag ntawm cov zaub mov tsis-carbohydrate, nco ntsoov sab laj nrog koj tus kws kho mob ua ntej.

Txawm hais tias cov zaub mov uas tsis muaj cov carb qis tsis suav nrog ntau cov zaub mov, daim ntawv teev npe ntawm lwm tus, cov ntsiab lus ntawm carbohydrate uas tsis pub dhau cov qauv ua tau thaum soj ntsuam cov zaub mov tsis muaj carb, kuj tseem dav.

Txhua cov khoom tso cai uas ua tau raws li cov qauv ntawm cov zaub mov tsis muaj carbohydrate, uas tuaj yeem suav nrog cov tais diav hypo-carbohydrate thiab noj tshiab, yuav qhia koj cov lus ntawm cov khoom noj qis-carb hauv qab no.

Cov nqaij, cov khoom lag luam	Ntses, nqaij ntses	Mis los, khoom noj siv mis	Zaub	Cov qe, Cov Nceb, Nqaij	Txiv Hmab Txiv Ntoo
Cov Nqaij Npuaj Nqaij Npua Rauj Khaub Ncaws Nqaij qaib Nqaij qaib Nqig Cov Nqaij Nqaij Ceg Cov Nqaij Hlav Nqaij Hws Hnyuv, Cov Hnyuv Caw, Hnyuv ntxwm	Txhua yam ntses thiab nqaij ntses (squid, roob ris, cws, seaweed, caviar)	Mis Kefir Ryazhenka Cov mis nyuj yogurt Nyuaj cheese Nyuaj Ncuav Qab Zib Cov roj qab zib thiab cov roj zaub hauv qhov ntau thiab tsawg	Txhua hom zaub tsuas suav cov qos yaj ywm. Cov taum ntsuab, pob kws, zaub mov hauv cov khoom me me	Nqaij qaib, quail qe Txhua hom nceb. Txhua hom txiv ntoo, noob paj noob hlis	Citrus txiv hmab txiv ntoo, txiv apples, pomegranate, txiv puv luj, apricots, plums hauv kev sim.

Tsawg-Carb Cov Ntawv Qhia Ua Noj

Tsawg-carb cov zaub mov kuj tseem tuaj yeem ua cua. Los ntawm ntau cov khoom lag luam muab los ntawm qhov tsis muaj cov carbohydrate-pub dawb, koj tuaj yeem noj cov qab qab noj qis-carb cov zaub mov noj.

Qhov no yog ci nqaij nrog zaub, ntau yam zaub nyoos, stews, zaub kua zaub, ntxiv nrog nqaij ntses lossis nqaij nruab deg, cheesecakes, zaub mov, thiab lwm yam.

Koj tuaj yeem yooj yim txhais cov zaub mov koj nyiam rau hauv cov zaub mov noj qis, hloov cov khoom xyaw tsis pub nrog cov khoom pub.

Tsawg carb zaub mov noj txhua lub lim tiam

Txhua tus neeg uas ua raws li cov khoom noj khoom haus zoo no muaj peev xwm tsim lawv tus kheej cov zaub mov ntawm cov zaub mov muaj zaub mov noj thiab tsim zaub mov noj kom ua raws li lawv lub siab nyiam thiab kev nyiam noj zaub mov. Nws yog qhov zoo dua rau qhov faib tag nrho cov khoom noj hauv ib hnub rau hauv 4-5 txais tos. Cov kab ke no tsis txwv cov zaub mov noj ib zaug, lub ntsiab yog tias cov ntsiab lus ntawm carbohydrates hauv lawv yog qhov tsawg.

Yuav kom muaj kev sib tw thiab muaj txiaj ntsig zoo rau koj tus kheej los tsim cov ntawv qhia zaub mov hauv lub lis piam, nws tsim nyog ua raws li cov lus pom hauv qab no:

Noj tshais yuav tsum yog lub teeb tab sis energizing ua ntej noj su. Nws zoo dua yog tias lawv yog cov khoom noj protein uas tsis ua rau koj sawv ntawm qhov cub ntev li: tsev me cheese, qe, zaub. Koj tuaj yeem muaj ib khob kas fes nrog tawv cheese.
Rau pluas su, nws zoo dua rau noj nqaij los yog ntses nrog ib sab zaub ntawm zaub (ib qho kev xaiv zoo yog mas broccoli thiab carrots), zaub kua zaub, stew.
Rau noj hmo, nws yog qhov zoo dua rau noj nqaij lossis ntses ntxiv rau zaub xam lav.
Rau pluas su thiab noj khoom txom ncauj thaum yav tsaus ntuj, koj tuaj yeem noj cov tsev me me cheese, mis nyuj, cov txiv ntoo uas tsis muaj qab zib, txiv ntoo.
Koj tuaj yeem haus tshuaj yej tsis muaj qab zib thaum nruab hnub.

Txhua yam kev zais ntawm kev noj zaub mov kom tsawg

Ntau dhau los ntawm qhov puv ntoob ua rau muaj kev cuam tshuam zoo rau lub neej, lub siab lub ntsws, tuaj yeem tsim teeb meem hauv tus kheej lub neej thiab qeeb qeeb ntawm kev ua haujlwm.

Txhawm rau rov qab ua daim duab me me thiab nrog kev zoo siab pom hauv daim iav ib qho kev sib txawv kiag li yuav pab kom cov zaub mov qis. Nws qhov kom zoo dua tshwj xeeb yog txaus siab los ntawm cov neeg uas tsis tuaj yeem tiv taus lub siab kev tshaib kev nqhis.

Thiab tus mob no ua rau yuav luag txhua qhov kev pabcuam poob phaus.

Lub kaw lus muaj zog

Lub cev xav tau sijhawm los tsim kho. Thawj ob lub lis piam, hnyav tuaj yeem nce ntxiv. Tab sis qhov no tsis yog rog, tab sis tsim kua. Txog ib hlis tom qab, txhawm rau rov ntxiv lub zog siv nyiaj, qhov kev hlawv rog ntawm cov rog, ntau dua li carbohydrates, yuav pib. Tom qab ntawd qhov hnyav yuav poob sai.

Kev noj haus qis qis tsis yog luv luv, yog li cov neeg nyiam kev ntsuas lawv qhov hnyav txhua hnub yuav ua rau muaj kev xyiv fab me ntsis ntawm thawj theem. Thiab yuav tsum pub rau cov neeg mob kom tsim nyog. Tsis txhob hnov qab txog kev ua haujlwm ntawm lub cev. Lawv txhim kho kev ua tau zoo, tswj cov tawv nqaij elasticity. Qhov tshwm sim yuav raug kho rau ntev ntev.

Txhawm rau kom lub cev yoog raws tus cwj pwm tshiab, nws xav tau kev pab.

Haus tsawg kawg 1.5 litres ntawm cov dej huv. Cov kua ua rau cov metabolism hauv qib kom tsim nyog, enriches nws nrog cov zaub mov thiab cov kab kawm.
Noj cov vitamins complexes thiab tshuaj noj haus.

Yog tias koj tau sau cov zaub mov noj uas tsis muaj carb tsawg, koj tuaj yeem poob mus txog 3-5 phaus ntxiv hauv ib lub lis piam. Rau ntau, qhov no yog txaus kom tau tshem ntawm lub complex.

Kev xaiv ntau ntawm cov zaub mov muaj cov carb qis rau koj tuaj yeem ua cov tais diav sib txawv

Xaiv khoom

Nrog rau cov zaub mov uas tsis muaj carb, cov npe ntawm cov zaub mov uas tuaj yeem noj tau yog qhov dav heev. Tsuas yog cov khoom ci, cov hmoov txhuv nplej siab (qos yaj ywm, pob kws, zaub paj taub, zaub txhwb, Jerusalem artichoke, cov khoom noj tau ntawm cov zaub ntsuab), nplej zom, feem ntau cov txiv hmab txiv ntoo, kua qab zib, npias yuav tsum tau tso pov tseg tag nrho.

Nqaij, ntses, noob, noob txiv, feem ntau cov zaub (dib, taum, kua txob, txhua hom zaub pob tsuas yog zaub paj, zaub paj, rhubarb, radishes, dill, sorrel, qej, dos, nplooj ntsuab ntawm beets thiab turnips, zaub xas lav, zucchini, txaij) , nceb tuaj yeem noj tau hauv ntau. Tsuas yog tsis txhob hnov qab tias hauv cov zaub mov npaj ua kom tau carbohydrates yuav tsum muaj tsawg kawg nkaus. Qhov no siv rau cov hnyuv ntxwm, zaub taum, roj teeb rau nqaij thiab ntses.

Ntau hom nqaij tsis raug txwv. Ntawm cov ntses, hom tsiaj nyob hauv hiav txwv muaj txiaj ntsig ntau dua (ntses liab, ntses ntses, ntses liab, halibut, mackerel, herring, tuna). Koj tuaj yeem noj txhua yam nqaij nruab deg (oysters, qwj, cws, roob ris).

Tso cai rau cov khoom noj muaj roj tsawg nrog rau cov zaub mov muaj roj tsawg. Lawv tuaj yeem noj cov khoom noj uas tsis hloov pauv lossis ua khoom qab zib zoo nkauj.

Txhua hom nqaij pub

Cov ntawv qhia zaub mov rau lub lim tiam

Kev xa tawm ntawm cov zaub mov qis-carb, cov ntawv qhia zaub mov rau lub lim tiam tuaj yeem muab tso ua ke nrog ntau yam. Ua li no, koj yuav tsum paub koj tus kheej kom paub cov ntsiab lus carbohydrate hauv cov khoom hauv cov rooj.

Rau cov pib, koj tuaj yeem siv cov khoom noj pib. Hauv nws, txhua tus noj tshais yuav tsum tau ntxiv nrog ib khob dej uas tsis muaj qab haus lossis tshuaj yej.

Pluas tshais: tsev me ntawm cheese casserole, dib (lws suav).
Noj su: 200 g ntawm stewed ntses nrog taum garnish, mov ci.
Khoom txom ncauj: txiv kab ntxwv qaub.
Noj hmo: porridge los ntawm tsaus mov nrog zaub.

Pluas tshais: nqaij qaib hau, omelet los ntawm ob lub qe.
Noj su: nceb kua zaub yam tsis muaj qos yaj ywm, seasoned nrog qaub cream.
Khoom txom ncauj: lub ntuj yogurt lossis ib khob ntawm kefir nrog tws cucumbers thiab tshuaj ntsuab.
Noj hmo: hau nqaij xyaw zaub, hau zaub xam lav.

Pluas tshais: stewed zaub sprinkled nrog grated cheese.
Noj su: zaub kua zaub hauv nqaij qaib broth.
Khoom txom ncauj: ntuj yogurt lossis kua
Noj hmo: hau nqaij qaib mis nrog stewed cabbage.

Ua cov hau kev noj zaub hauv cov zaub mov

Noj tshais: oatmeal nrog cov txiv hmab txiv ntoo qhuav.
Noj su: nqaij qaib stew (nqaij) nrog zaub.
Khoom txom ncauj: txiv kab ntxwv ib nrab, 30 g almonds.
Noj hmo: buckwheat porridge nrog zaub xam lav beetroot.

Pluas tshais: 2 hau qe, 50 g ntawm cheese.
Noj su: nqaij nyuj, nqaij qaib lossis qaib cov txwv, ci nrog cheese, zaub xam lav.
Khoom txom ncauj: ib khob ntawm kefir.
Noj hmo: stewed zaub.

Pluas tshais: nplai cov qe los yog 2 lub qe hau, 200 g ntawm yogurt ntuj.
Noj su: taum mog kua zaub nrog nqaij qaib lossis qaib ntxhw, zaub xam lav.
Noj su thaum tav su: ntsuab kua lossis pear.
Noj hmo: nqaij nruab deg nrog mov tsaus tsaus.

Noj tshais: buckwheat porridge nrog mis nyuj.
Noj su: ntses ci nrog txhua yam zaub uas siv tau.
Khoom txom ncauj: lub ntuj yogurt lossis khob ntawm kefir.
Noj hmo: stewed zaub.

Nrog mayonnaise hloov, koj tuaj yeem ua txhua yam koj nyiam zaub nyoos

Khoom Plig Sau Ntawv

Nrog rau kev suav zoo, cov ntawv qhia zaub mov tuaj yeem tsuas yog koj cov khoom lag luam nyiam xwb. Cov tais diav ntim rau cov zaub mov tsis muaj carb tuaj yeem pom hauv online. Tsuas yog sau cov khoom lag luam rau hauv lub tshuab tshawb nrhiav. Muaj cov secrets.

Txhua yam ntawm hearty zaub nyoos thiab lwm yam tais diav tsis txwv, yog tias koj tus kheej tuaj yeem ua mayonnaise. Rau kev sam roj ib qho, 25 g yog txaus .Cov nyiaj nrog cov nqi no tsuas yog 0.6
Qhov qis-carb mushroom kua zaub puree yuav tau hlub los ntawm tag nrho tsev neeg. Hauv 3 litres, me ntsis ntsev dej, npau npau 1 kg ntawm nqaij qaib mis. Txiav rau hauv daim thiab muab rov qab. Ntxiv 400 g ntawm champignons thiab 3 cream cheese. Ua ntej pab, zom cov ntsiab lus ntawm lub lauj kaub nrog rab. 1 pab (500 g) tsuas muaj 0.1 g ntawm carbohydrates.
Cov ntawv yob tuaj yeem tsim tawm ntawm ib qho "qias neeg" tshaj plaws yog tias txheej nyias nyias tau muab dov rau hauv tub raj los yog nrog lub hnab ntawv, ua ntej nrog nqaij qaib, ntses, thiab nceb. Txuag cov tshuaj ntsuab txig txig rau saum toj. 1 pab (210 g) ntawm xws "yummy" muaj li 0.3 g ntawm carbohydrates.

Nrog rau cov zaub mov noj kom tsawg, lub rooj yuav yog tus pabcuam zoo tshaj plaws.

Nws yog tsis yooj yim sua kom ua cov zaub mov zoo tsis muaj ib lub rooj

Tsis kaj siab nuances

Peb yuav tsum tau npaj kom muaj qhov tsis zoo rau ntawm kev noj haus.

Kev noj haus fiber ntau nyob hauv cov txiv hmab txiv ntoo thiab zaub tuaj yeem ua teeb meem hnyuv.
Cov roj ntau hauv cov khoom noj hauv cov nqaij tsis zoo cuam tshuam rau kev ua haujlwm ntawm cov kab mob plawv.
Qhov kev txwv hauv kev noj cov txiv hmab txiv ntoo thiab qee yam zaub tuaj yeem ua rau cov vitamins tsis txaus, muaj txiaj ntsig micro thiab loj heev, ua rau lub cev tsis zoo.

Lawv tuaj yeem raug txo kom tsawg yog tias txhua yam raug suav raug thiab cov lus qhia raug ua raws nraim. Ib cov tshuaj zoo yuav tau hloov rau cov zaub mov siab thiab tsawg hauv carbohydrates. Peb lub cev yoog raws qee yam kev noj haus thiab tom qab ib pliag nws yuav ua rau qhov kev zom zaub mov muaj sia.

Qhov tshwm sim los ntawm qhov no tuaj yeem txo kom tsawg. Nrog rau kev hloov ua qhov no tsis tshwm sim. Lub tswvyim kuj tseem tuaj yeem xaiv ntawm nws tus kheej. Piv txwv li, lo rau cov zaub mov tsis muaj carb rau 5 hnub thiab tom qab ntawd mam muab lub cev rau cov khoom noj carbohydrates rau 2 hnub. Lossis hloov ob hnub hauv ob.

Nws tsis pom zoo kom ua raws li cov pluas noj no rau thaum tiav hluas, thaum cev xeeb tub thiab lactation, muaj cov kab mob ntev. Hauv cov rooj plaub no, nws yuav tsum tau sab laj nrog kws kho mob, kev pab ntawm tus kws qhia noj zaub mov kom ua zaub mov.

Kev tswj hwm qhov xwm txheej tsim nyog, qhov xav tau tshwm sim tsis ntev rau yav tom ntej.

Nrog rau txoj kev raug thiab cov kev txwv txiav tsawg, kev noj zaub mov yuav ua rau muaj txiaj ntsig zoo. Tshaj cov rog yuav ploj mus, thiab kev noj qab haus huv thiab lub siab loj yuav yog ib qho khoom plig ntxiv.

Tsawg Carbohydrate Cov Khoom Noj Khoom Noj Khoom Haus Rooj

Niaj hnub no koj tuaj yeem nyuaj ntsib ib tus neeg uas tsis ntxhov siab rau nws tus kheej yam ntxwv, tshwj xeeb, daim duab. Cov menyuam ntxhais thiab cov tub hluas npaj rau zaum hauv chaw ua si, ua pa rau lawv lub cev nrog kev ua haujlwm zoo, ua rau muaj lub tswv yim ntawm kev ua tiav cov duab zoo meej. Tab sis muaj cov neeg uas xav tau cov txiaj ntsig tau sai dua, thaum tsis xav ua kis las kis las.

Coob leej ntxhais pom lawv txoj kev cawm nyob hauv ntau yam khoom noj. Ib qho ntawm feem nrov thiab zoo yog pom tau lees paub tsawg carb noj, thiab nws yog dab tsi, peb yuav nkag siab ntxiv.

Keeb kwm kev noj haus

Qhov kev noj haus yog paub ntev.Tshwj xeeb nws tau hais txog nyob rau hauv lub fifties thiab xya ntawm lub xyoo pua xeem.

Tom qab ntawd lawv siv nws feem ntau cov neeg koom nrog hauv kev ua kis lasCov. Nws pab lawv tau zoo nyob rau hauv Hmo ua ntej ntawm kev sib tw, tab sis tsis tsuas yog cov txiv neej nyiam cov zaub mov xaiv zoo, tab sis kuj muaj ntau tus poj niam uas pom tias nws tsis yooj yim los tso cov khoom qab zib thiab lwm yam khoom qab zib.

Cov txiaj ntsig ntawm Cov Khoom Noj Muaj Tsawg Carbohydrate

Twb los ntawm lub npe nws yog ib qho yooj yim twv tias qhov tseem ceeb ntawm kev noj zaub mov yog nyob rau hauv kev siv cov khoom noj uas muaj cov ntsiab lus tsis muaj calorie.
Carbohydrates yog qhov tseem ceeb ntawm lub zog, tab sis yog tias koj haus ntau tshaj qhov koj tau haus, lawv tau muab khaws cia ua rog tsis rog.

Tab sis txhob hnov qabtias nrog kev cais tawm ntawm cov carbohydrates los ntawm kev noj zaub mov, nws tsis yooj yim sua kom muaj kev tswj hwm kev ua haujlwm ntawm lub cev.

Ntau cov zaub mov carb qis muaj ntau cov txiaj ntsig. Yog li, piv txwv li, cov nqaij ntshiv xyaum ua haujlwm tsis muaj carbohydrates, thaum ua cov khoom noj muaj protein ntau, tib yam siv rau ntses thiab nqaij ntses, thiab cov khoom noj siv mis thiab qaub-roj ntxiv rau lub cev nrog calcium.

Tus nqi ntawm cov carbohydrates noj thaum poob phaus

Yog li ntawd lub cev thiaj li ua haujlwm tau zooyam uas tsis muaj kev tsis xis nyob, nws raug nquahu kom haus ib puas - ib puas thiab tsib caug gram ntawm cov carbohydrates ib hnub.
Yog lawm, yog tias koj ua haujlwm hnyav lub cev, tom qab ntawd lub cev xav tau txog li peb puas thiab tsib caug - plaub puas grams carbohydrates ib hnub.
Yog tias koj noj tsawg dua ib puas gram ntawm cov carbohydrates txhua hnub, nws yuav ua rau muaj teeb meem thiab kev zom zaub mov thiab rhuav tshem ntawm kev cob qhia.

Cov txiaj ntsig ntawm kev noj cov zaub mov carb qis rau poob phaus

Kev noj zaub mov kom tsawg-carb yog qhov pom tau hais tias yog ib qho kev noj zaub mov zoo tshaj plaws. Thaum peb txo qis cov khoom noj roj carbohydrate, peb tsis pub lub cev ntawm lub peev xwm los khaws cov rog, thiab nws tseem xav tau lub zog kom tau nws pib siv cov protein, nyob rau theem no, lub cev ua haujlwm mus rau theem ntawm kev tshem tawm sai ntawm cov roj ntsha subcutaneous rog.

Tsawg Carb Cov Ntsiab Cai Noj Noj

Lub ntsiab cai tseem ceeb ntawm kev noj zaub mov kom tsawg carb tsis yog tshaj li cov nyiaj uas tau tso cai ntawm carbohydrates, txwv tsis pub lub txiaj ntsig yuav tsis tshwm sim.

Muaj ntau lub ntsiab cai uas cov kws paub pom zoo ua raws li no:

Koj tsis tuaj yeem noj cov ncuav thiab cov hmoov nplej,
Qab zib, zib ntab, pob kws phoov, suab thaj, lactose, sucrose thiab maltose yog txwv tsis pub,
Dej yog qhov tseem ceeb heev vim tias nws tshem tawm tag nrho cov co toxins tawm hauv lub cev,
Kev siv cov roj linseed, selenium, carnitine,
Tsis txhob quav ntsej rau kev siv cov vitamins complexes,
Yuav tsum tau pov tseg cov zaub uas muaj cov hmoov txhuv nplej siab, suav nrog cov qos yaj ywm, pob kws, taub dag, zaub paj dawb,
Kev siv dej cawv thiab haus cov pa roj carbon monoxide yog txwv tsis pub,

Cov khoom lag luam kom haum rau cov zaub mov qes-carb:

Nqaij Khoom:

Kab mob siab

Cov nqaij ntshiv

Nqaij qaib nqaij

Os nqaij

Goose nqaij

Qaib keej

Ham

Veal

Yaj nqaij

Twm nqaij

Luav nqaij

Noj nqaij

Ntses:

Herring

Mackerel

Patlus

Codfish

Salmon

Tuna

Pluas

Sardines

Flounder

Nqaij ntses

Phob Lob

Crab

Nqaij

Oysters

Squid

Scallop

Khoom noj siv mis:

Tsev cheese

Tsawg rog cheese

Qe:

Ib yam

Zaub thiab zaub ntsuab:

Qij

Dill

Zaub txhwb qaib

Celery

Arugula

Fennel

Mint

Vwm

Radish

Asparagus

Quav

Leek

Kua txob

Dib lauj

Txiv lws suav

Tau cov txiv ntseej

Nceb

Taum Pods

Sauerkraut

Zaub paj zaub

Cauliflower

Chickpeas

Rhubarb

Txaij

Ua Tsuag Ntau

Zucchini

Cov ntawv qhia zaub mov ntawm cov zaub mov uas tsis muaj cov carb qis rau ib lub lim tiam

Lub sijhawm noj zaub mov kom tsawg, cov zaub mov noj tuaj yeem muaj ntau yam los ntawm kev qhia cov khoom noj uas koj nyiam ntau dua rau nws, tab sis thaum xub thawj koj yuav tsum paub koj tus kheej kom paub tseeb nrog cov lus qhia ntawm carbohydrate cov ntsiab lus hauv cov zaub mov.

Ntawm thawj theem, koj tuaj yeem txais cov ntawv qhia zaub mov yooj yim:

Hnub 1
- Txog rau pluas tshais, cov txiv lws suav thiab tsev cheese loj me me yog qhov zoo tshaj plaws, yog tias xav tau, koj tuaj yeem hloov cov txiv lws suav nrog lub dib. Txog pluas su, kho koj tus kheej kom taum, nqaij ntses stewed, thiab mov ci noj. Txog ib qho khoom noj txom ncauj thaum tav su, nws zoo dua rau qhov txwv koj tus kheej rau txiv kab ntxwv qaub, thiab xaus rau hnub ntawd nrog cov xim av ci nrog cov zaub.
Hnub 2
- Pib koj hnub nrog ob lub qe omelettes thiab nqaij qaib hau. Thaum noj su, nws yog qhov zoo uas yuav tau siv kua zaub nrog kua zaub, nceb nrog qab zib, tab sis tsis txhob ntxiv cov qos yaj ywm. Cov khoom noj txom ncauj thaum yav tav su yuav zoo heev nrog lub smoothie ntawm dib, tshuaj ntsuab thiab kefir, thiab noj hmo tuaj yeem sib txawv nrog zaub xas lav thiab nqaij nyoos hau.
Hnub 3
- Nws yog lub sijhawm kom noj zaub stewed, them nrog grated cheese, lawv yuav kom koj them nrog lub zog kom txog thaum noj su. Thaum pluas noj ob, ib qho kua zaub hau hauv nqaij qaib si yuav ua. Siv ib lub txiv av nrog koj ua haujlwm thiab siv tau li khoom noj txom ncauj thaum tav su. Savor stewed zaub qhwv thiab hau nqaij qaib mis ua rau noj hmo.
Hnub 4
- Rau pluas tshais, koj tuaj yeem ua oatmeal thiab ntxiv ib co txiv ntoo qhuav rau nws. Maj mam txiav ib qho tom kom noj los ntawm kev kho koj tus kheej rau ua kom nqaij qaib thiab zaub cub noj. Yog tias koj muaj cov kua mis nyeem qaub yog nyob hauv tsev, tsis txhob nkees heev los npaj cov kua mis nyeem qaub ntuj rau yav tsaus ntuj. Beetroot zaub xam lav thiab buckwheat porridge yog qhov zoo tshaj plaws rau noj hmo.
Hnub 5
- Yog tias koj plam cov khoom noj qaub-mis, koj tuaj yeem them 50 g ntawm cheese rau pluas tshais thiab rhaub ob lub qe qaib. Txog caij noj su, sim qaib ntxhw lossis nqaij qaib nrog cheese thiab zaub xam lav. Rau cov khoom noj txom ncauj ib nrab hnub, txwv koj tus kheej rau ib khob mis yogurt, thiab noj hmo - stewed zaub.
Hnub 6
- 200 g ntawm ntuj yogurt thiab ob lub qe hau yog qhov pib zoo rau hnub ntawd. Thiab taum mog kua zaub nrog nqaij qaib thiab zaub xas lav zoo rau noj su. Txhawm rau thov koj tus kheej nrog txiv hmab txiv ntoo, koj raug tso cai noj pear li khoom noj txom ncauj thaum tav su. Noj hmo nrog nqaij ntses ci xim av.
Hnub 7
- Nws yog pab tau pib thaum sawv ntxov nrog buckwheat porridge boiled hauv mis nyuj. Nws raug nquahu kom ci cov ntses nrog zaub rau noj hmo, thiab stew zaub rau noj hmo. Ib khob ntawm kefir yog qhov tsim nyog rau tshuaj yej tav su.

Cov ntawv qhia zaub mov ntawm cov khoom noj muaj peb hnub

Hnub 1

Noj tshais: ntsuab kua, omelet ua los ntawm peb lub qe, ib khob kas fes.
Noj su: dib zaub xam lav nrog txiv lws suav, 300 g nqaij nyuj hau,
Khoom txom ncauj: 150 g ntawm tsev cheese thiab zaub xam lav nplooj,
Noj hmo: feem ntawm ci ntses

Hnub 2

Noj tshais: 200 g ntawm tsev cheese, ib nrab kua, tshuaj yej,
Noj su: hau ntses
Khoom txom ncauj: soob thiab dib nyias muaj kua muaj roj xyaw nrog,
Noj hmo: zaub kua zaub, zaub cob pob,

Hnub 3

Noj tshais: ob lub qe hau, cov hlais cov tsaj, tshuaj yej lossis kas fes rau koj xaiv,
Noj su: hake zaub kua zaub
Khoom txom ncauj: nqaij ntses nyoo zaub xam lav nrog celery,
Noj hmo: hau zaub paj nrog salmon,

Qhov zoo thiab qhov tsis zoo ntawm kev qes noj qis

Ib qho tseem ceeb ntxiv ntawm kev noj haus carb tsawgyuav tsum txiav txim siab sai sai poob phaus ntawm thawj theem ntawm kev noj haus. Nrog nws cov kev pab, koj hloov lub cev mus rau kev noj ntawm cov protein uas peb xav tau ntau heev. Thaum noj zaub mov muaj roj tsawg, ketone lub cev ua kom muaj zog los ua kom tsis txhob muaj kev tshaib plab thiab qab los noj mov. Ua raws li kev noj haus no, peb muaj peev xwm tswj hwm kev tsim cov tshuaj insulin, uas nce txhua lub sijhawm thaum noj zaub mov uas muaj cov carbohydrates ceev.
Cov kev tsis zoo los ntawm kev noj cov zaub mov carb qis tuaj yeem raug teeb meem, ua ntej, muaj teeb meem nrog kev ua haujlwm ntawm txoj hnyuv, uas qee zaum tshwm sim tiv thaiv keeb kwm yav dhau los ntawm qhov tsis muaj fiber ntau hauv lub cev, thib ob, kev cuam tshuam ntawm cov hlab plawv, cuam tshuam los ntawm kev noj nqaij ntau dhau nrog cov ntsiab lus ntawm cov roj (cholesterol), thib peb, cov vitamins tsis txaus thiab tej qhov cim tseg uas ua los ntawm kev siv tsawg ntawm qee cov txiv hmab txiv ntoo thiab zaub.

Txhua qhov tsis zoo yuav raug txo kom tsawg yog tias koj ua raws li cov lus qhia thiab ua tib zoo suav cov ntsiab lus carbohydrate hauv cov khoom.

Qee lub sij hawm nws raug nquahu kom hloov lwm cov khoom noj nrog cov muaj cov muaj txiaj ntsig thiab muaj carbohydrate tsawg, piv txwv li, thauj lub cev nrog cov khoom noj carbohydrates rau ob hnub thiab noj cov zaub mov tsis muaj carb tsawg rau tsib hnub. Txij li thaum nrog monotonous cov zaub mov qis-carb, cov metabolism yuav qeeb, thiab kev hloov pauv ntawm cov khoom yuav tiv thaiv qhov no.

Tsawg Carb Noj Ntev

Nyob ntawm thawj qhov hnyav, qhov kev noj haus uas tsis muaj carb tsawg tuaj yeem ntev txog peb mus rau xya hnub, tab sis muaj cov mob thaum kev noj zaub mov tau ua raws li tsib lub hlis, thiab cov txiaj ntsig tau zoo heev - los ntawm kaum tsib rau nees nkaum phaus poob. Tab sis tsis yog txhua leej txhua tus muaj cov no yuav thiab theem txaus ntawm lub cev ntawm lub cev rau cov kev ua no tsis meej.

Dhau li ntawm lub sijhawm ua kom noj mov, nws yog qhov zoo dua rau sab laj nrog tus kws qhia zaub mov noj mov.

Tam sim no koj tau kawm kiag li txhua yam hais txog kev noj zaub mov kom tsawg, koj tuaj yeem txiav txim siab nrog txhua lub luag haujlwm seb puas yuav ua rau hom kev hnyav no. Yog lawm, ib yam li lwm txoj kev noj haus, cov lus qhia tshwj xeeb yog lus pom zoo thaum pib.

Muaj cov qauv ntawv qhia zaub mov, daim ntawv teev cov khoom lag luam uas tau tso cai thiab ua raws li cov lus pom zoo, nrog rau kev qhia txog qhov ua rau muaj kev tsis zoo, nws yuav yooj yim dua rau koj kom ua raws li kev noj haus no rau lub sijhawm uas koj xaiv rau koj tus kheej.
Tsis txhob hnov qab txog kev ua haujlwm ntawm lub cev., uas favorably cuam tshuam poob phaus. Yog tias koj kiag li tsis xav ua haujlwm hauv chaw ua si, koj tuaj yeem ua lub cev qoj ib ce hauv tsev, siv cov yeeb yaj kiab los ntawm Is Taws Nem, thiab taug kev nrog phooj ywg. Sim coj lub neej nquag, tau tus cwj pwm zoo, thiab tsis txhob hnov qab tias ib tus neeg nws tus kheej yog tus smith ntawm nws tus kheej qhov kev zoo siab. Yog tias koj xav hloov qee yam, sawv thiab pib hloov koj lub neej kom zoo dua tam sim no, tsis txhob nkim sijhawm rau kev zam, xws li, "Kuv yuav pib txij hnub Monday," "ncua sijhawm rau ib lub lim tiam", "tom qab hnub so", "tsis yog lub sijhawm no" thiab tsuas yog tom qab ntawd, koj tau lees tias kom tshwm sim.

Qhov zoo thiab zoo

Cov zaub mov no tau muaj txiaj ntsig zoo rau lub xeev ntawm tag nrho cov muaj sia. Nws normalizes kev ua haujlwm ntawm txhua yam kabmob thiab txhim kho cov metabolism.

Tsis tas li ntawd, nws muaj lwm yam tseem ceeb:

Lub cev yuag sai sai. Hauv thawj ob lub lis piam, lub cev pib sib zog ua kom tsis muaj dej, thiab yog li thawj qhov kev soj ntsuam yuav pom muaj nyob rau lub sijhawm no. Lub sijhawm tom ntej, lub cev yuav sib zog tua cov rog,
Qhov nruab nrab ntawm insulin theem. Thaum lub sijhawm noj cov khoom noj uas muaj cov khoom noj carbohydrate, muaj cov insulin ntau hauv lub cev, thiab nws, nyeg, ua kom cov nqaij rog tawg kom tsawg.
Qab los noj mov. Thaum lub caij noj cov zaub mov no, cov tshuaj hormones leptin thiab ghrelin tau tswj hwm, uas yog lub luag haujlwm rau kev tshaib kev nqhis dej. Yog li, tsis muaj qhov tshwj xeeb xav noj cov khoom noj carbohydrate thiab lub cev noj tsawg calories.

Txawm hais tias cov zaub mov no zoo rau kev noj qab haus huv thoob plaws, tseem muaj yam tsis zoo uas tuaj yeem ua rau muaj mob:

Tsawg-carb noj cov zaub mov: zaub mov txhua lub limtiam, tshuaj xyuas

Lub caij ntuj sov tab tom yuav los sai sai, uas txhais tau tias koj yuav tsum tau ua kom koj tus kheej kev txiav txim thiab poob cov phaus ntxiv uas lo rau koj ob sab thaum lub caij ntuj no. Kev noj zaub mov kom tsawg-carb yuav pab ua kom qhov no yooj yim thiab tsis muaj zog. Nws yog ib qho tshaj ntawm cov carbohydrates nyob rau hauv kev noj haus uas yog lub luag hauj lwm rau ntxiv centimeters thiab phaus.

Noj nrog kev noj zaub mov kom tsawg cov kab mob pub rau lub cev kom tshem tau cov rog rog yam tsis muaj kev ntxhov siab los ntawm kev tshaib plab. Cov khoom lag luam tuaj yeem tsim nyog rau kev noj muaj qhov tseem ceeb ntawm cov protein, qib cov carbohydrates hauv lawv yog qhov tsawg. Cov txiaj ntsig thawj zaug yuav pom tom qab ob peb hnub ntawm poob phaus.

Tsim kev noj haus

Ntau tus neeg ua yeeb yam nto moo rau cov zaub mov tsis muaj carb (piv txwv, L. Bernstein, S. Klebanov, thiab lwm yam). Cov lus zais ntawm slim thiab poj niam nto moo yog los ua ke cov khoom noj kom tsawg nrog lub cev ua si.

Cov ntsiab lus ntawm kev noj zaub mov muaj cov carb qis yog li nram qab no:

Thaum xub thawj (txog li ob lub lim tiam), lub cev ua haujlwm poob dej.Nws yog lub sijhawm lub sijhawm no uas pom muaj kev hnyav tshaj plaws hauv lub cev lub cev. Tom qab lub sijhawm no, lub cev yuav nquag ua haujlwm ntxiv rau cov rog rog. Hauv thawj lub lim tiam koj tuaj yeem tshem tawm 5 kg ntawm qhov hnyav tshaj.

Qhov qis tshaj ntawm cov carbohydrate nyob rau hauv kev noj zaub mov ua rau lub cev tsis tseem ceeb ntawm cov kua dej los ntawm lub cev, uas ua kom nrawm ua tiav cov txheej txheem cov rog.

Tsis tas li ntawd, qhov zoo yam suav nrog qhov tsis muaj qhov xav tau los suav cov calories ntau ntawm cov tais diav, txwv qhov loj me ntawm kev ua haujlwm, cais cov ntawv ntawm ntau yam zaub mov.

Kev noj haus tsis haum

Hloov cov zaub mov (noj zaub mov protein thiab cov zaub mov carb qis) kuj tseem tuaj yeem ua rau lub cev tsis zoo. Yog li, hauv qhov txheej txheem ntawm kev poob phaus nce siab:

Kev zais cia ntawm ketones, uas tuaj yeem ua rau exacerbation ntawm cov kab mob ntev, cuam tshuam rau kev ua haujlwm ntawm lub cev.
Tsis tas li ntawd, cov txheej txheem tu yuav ua rau lub raum thiab lub plawv tsis zoo. Qhov no tshwm sim vim qhov txo qis hauv cov ntsiab lus sodium thiab potassium hauv lub cev (qhov no tuaj yeem pom tshwj xeeb hauv thawj lub lis piam thawj zaug kev poob phaus).
Muaj qee zaus, qhov tshwm sim ntawm cov teeb meem nrog kev pw tsaug zog, txob taus.
Muaj qee kis, kev mob plab hnyuv tuaj yeem tshwm sim. Kev noj zaub mov protein ntau dhau mus ua rau muaj cem quav. Txhawm rau kom tsis txhob muaj qhov no, kev qhia ntawm fiber ntau thiab bran rau hauv cov zaub mov txhua hnub yog qhov pom zoo. Tsis tas li, txhawm rau kom muaj kev ua haujlwm ntawm lub cev, nws yog qhov yuav tsum tau siv cov tais diav thiab cov tais diav.

Thaum lub sijhawm ua kev soj ntsuam ntawm kev noj zaub mov, nws yog qhov tsim nyog los them rau cov tsis muaj ntawm lub cev ntawm micronutrients nrog kev pab ntawm cov pob zeb tshwj xeeb thiab cov vitamins. Tus kws kho mob (suav nrog tus kws qhia noj zaub mov hauv tsev) tuaj yeem pab koj xaiv cov vitamins zoo.

Nco ntsoov cov flaws

Tom qab thawj lub lim tiam ntawm kev poob phaus, koj yuav tsum nkag mus rau kev cob qhia. Kev tawm dag zog lub cev (rau cov pib koj tuaj yeem tau hauv me me) yuav tsum muaj nyob rau txhua hnub. Tus kws qhia kev paub tuaj yeem pab koj kom raug phiaj xwm kev qoj ib ce kom tau txais txiaj ntsig zoo tshaj plaws.

Cov pluas noj zaub mov noj

Hauv qab no yog ib qho piv txwv ntawm cov zaub mov tsis muaj carb zoo rau txhua hnub nyob hauv lub lim tiam. Yog tias koj ua raws li kev noj haus zoo li no, koj yuav tsum ua raws qee qhov kev cai:

thaum ua kua zaub, zaub mov yuav tsum tsis txhob muab kib,
txhua cov zaub mov yuav tsum tau ua zoo tu
tus nqi ntawm cov dej haus ib hnub twg yuav tsum yog tsawg kawg yog 2 litres,
zaub, txiv hmab txiv ntoo, noob txiv, zaub mov protein tuaj yeem noj tau hauv txhua qhov ntau, qhov tseem ceeb yog tiv thaiv kev ua rog,
raws li tau hais los saum no, cov nqaij rog tsis txwv, tab sis nqaij thiab nqaij ntses tseem yuav tsum tau xaiv dua thaum xaiv cov khoom noj.
zoo ib yam siv rau cov mis thiab mis nyuj-haus cov dej qab zib: nws tsim nyog rau cov naj npawb ntawm cov khoom lag luam nrog cov rog nyob ntawm ntau dua 1%.

Yog tias koj txwv tsis pub cov khoom noj muaj roj (cholesterol) thiab cov rog, ces kev noj zaub mov kom tsawg-carb kuj tseem siv tau txawm tias muaj cov kab mob txaus ntshai li atherosclerosis.

Thaum kos duab qhia zaub mov noj zaub mov rau poob phaus rau ib lub lim tiam, koj yuav tsum tau ua los ntawm koj tus kheej nyiam, ib daim ntawv teev cov khoom lag luam uas tau tso cai. Muaj ntau ntau yam zaub mov txawv tuaj yeem npaj. Muaj qee zaus (muaj ntau tus neeg uas tsis tuaj yeem tsis lees txais khoom qab zib) ib hnub ib zaug koj tuaj yeem haus cov dej qab zib nrog zib ntab.

Muaj ntau cov kev xaiv ua zaub mov rau lub lim tiam. Tag nrho lawv tau ua raws li cov kev cai ib txwm: fractional zaub mov ntau, tiv thaiv qhov tshwm sim ntawm kev xav ntawm kev tshaib plab, cov ntsiab lus siab ntawm cov zaub mov muaj protein ntau los ntawm daim ntawv teev cov khoom noj tau tso cai, muaj cov kua zaub, fiber ntau thiab cov khoom noj muaj mis rau hauv cov zaub mov noj.

Tom qab pluas mov tseem ceeb (tsis pub ntxov dua 2 teev), koj tuaj yeem npaj khoom noj txom ncauj me me ntawm zaub lossis txiv hmab txiv ntoo. Noj mov kawg yuav tsum tsis pub dhau ob teev ua ntej mus pw.

Noj tshais yuav tsum muaj cov nqaij nyoos cheese casserole, txhoov tshiab qab, ib khob kas fes (tshuaj yej) uas tsis muaj qab zib. Noj su Noj nrog nqaij nyuj xyaw rau hauv ib lub rhaub dej ob peb zaug, cov zaub xas lav nrog cov txiv roj roj, ib khob dej uas tsis muaj qab zib rau yav tsaus ntuj. Koj yuav tsum haus ib khob mis mis rau thaum tav su.

Noj hmo Rau noj hmo, koj tuaj yeem noj cov khoom noj khoom haus nceb kua zaub, haus ib khob cawv uas muaj cov khoom muaj mis ntxiv nrog rau ntxiv cov fiber ntau. Sawv ntxov Noj tshais muaj cov kua mis ua tom tsev, nqaij qaib hau. Noj su - nqaij qaib cutlets siav hauv ob chav boiler, stewed zaub qhwv, khob dej tshuaj yej.

Noj hmo noj hmo - ib qho ntses nruab nrab, zaub xam lav ntawm zaub qhwv thiab zaub txhwb, ib khob dej (tshuaj yej) Noj tshais thaum sawv ntxov - qe omelet nrog cov nqaij nruab deg, lub khob ntawm unsweetened compote (piv txwv li, ib qho kua txiv ntawm cov tsiaj qus sawv) Noj su Noj - zaub ntsuab, nqaij npuas stewed, ob peb nplooj zaub xam lav, ib khob dej hauv dej. Khoom txom ncauj. Khoom txom ncauj - Khoom noj (piv txwv, txiv kab ntxwv qaub).

Noj hmo - noj mov nqaij ntses xyaw dej qab ntsev, ib khob dej uas tsis muaj qab zib. Thaum sawv ntxov, noj ib phaj muesli uas muaj txiv mab txiv ntoo, ib khob kas fes tsis muaj suab thaj. Noj su rau noj su, noj zaub stew, nqaij qaib hau, haus mug tshuaj yej uas tsis muaj qab zib.

Noj hmo Ob peb teev ua ntej mus pw, lawv noj ib lub tais ntawm buckwheat porridge, haus ib khob kefir thiab fiber ntau. Sawv ntxov Noj tshais lawv muab zaub, noj ob peb tev ntawm cheese, haus ib khob kua txiv uas tsau kua txiv tshiab. Noj su rau noj su, koj noj tau ib daig ntawm nqaij npuas hau, zaub ntug hauv paus thiab prune nyias. Haus ib khob mis los.

Cov khoom noj txom ncauj Thaum tav su Cov khoom noj txom ncauj ib tav su muaj ib hom txiv ntoo ua kua txiv. Noj hmo. Rau noj hmo, noj porridge los ntawm mov nplej, haus ib co kua txiv uas muaj kua muaj mis. Sawv ntxov. Morse tau npaj tsis ntxiv qab zib. Noj su Thaum noj su, noj cov ntses patty, buckwheat porridge, zaub xam lav.

Noj su Thaum tav su: cov txiv hmab txiv ntoo noj ua ke. Hmo noj mov zaum kawg muaj nqaij ntses nyoo, hau khob nrog kua mis uas muaj fiber ntau. Noj tshais suav nrog granola nrog txiv ntoo, khob kas fes tsis muaj qab zib. Hmo rau noj su, nqaij ci yog muab rau hauv qab cheese, zaub xam lav ntawm radishes, dos thiab txiv lws suav. Noj ib pluag mov nrog ib khob ntawm freshly nyem kua txiv.

Noj su Thaum tav su Cov khoom noj txom ncauj thaum tav su, noj zaub paj npleg rau tsev noj mov. Hmo noj hmo muaj nqaij qaib mis siav hauv qhov cub thiab ib khob kua mis-kua zaub.

Ib hlis ib zaug, nws raug tso cai haus ib khob txiv qaub nrog ib rab diav ntawm zib ntab. Tsis tas li, thaum sau cov ntawv qhia zaub mov, nws tsis pom zoo kom ua kom tiav kua zaub.

Xaus

Tom qab xav tau qhov txiaj ntsig tiav, nws yog ib qho tsim nyog yuav tsum rov qab mus rau kev noj haus kom zoo rau lub cev, hauv cov khoom noj uas muaj cov carbohydrates, nrog rau cov zaub mov, yuav tsum tau noj. Nyob rau hauv tsis muaj cov ntaub ntawv yuav tsum koj ua qhov no sai sai. Kev tawm dag zog lub cev kuj tsis tuaj yeem nres.

Txhawm rau kom muaj qhov ua tiav ntawm qhov kawg ntawm qhov poob phaus, koj yuav tsum maj mam kho cov zaub mov noj: qhov nce ntawm cov zaub mov noj ua kom muaj calorie ntau ntau nyob rau txhua hnub me me. Ua tib zoo, koj yuav tsum nkag mus rau cov zaub mov uas muaj carbohydrates hauv zaub mov. Kev ua rog ntau dhau yuav tsum tsis txhob tso cai, nws yog qhov tsim nyog los tswj cov theem ntawm cov piam thaj thiab cov cholesterol hauv cov ntshav.

Txawm hais tias tom qab kev noj zaub mov nres, cov kws kho mob qhia kom tsis txhob muaj ntsev ntau ntau, tsis kam haus luam yeeb thiab zaub mov kaus poom, noj cov feem, zaub mov pov tseg, thiab haus dej kom ntau.

Qhov kev noj haus no yog nrov heev ntawm cov neeg ncaws pob, vim hais tias thaum hlawv cov nqaij rog subcutaneous (ketosis), cov leeg nqaij hauv lub cev tsis raug rhuav tshem.

Cov neeg tawm dag lub cev (bodybuilders) uas ua raws li cov zaub mov tsis muaj carb (tshwj xeeb tshaj yog txiv neej) nco txog kev ua kom lub cev rog sai dua, thaum cov leeg nqaij ua haujlwm tsis hloov.Ntawd yog, "ziab" ntawm lub cev tshwm sim.

Qhov txiaj ntsig dab tsi koj yuav ua tiav thaum poob ceeb thawj kiag yog nyob ntawm kev ceev faj ntawm cov cai saum toj no thiab kev noj haus. Tsis tas li, thaum kawg tus naj npawb poob ceeb thawj yog nyob ntawm ntau npaum li cas qhov hnyav tshaj tus neeg uas poob ceeb thawj tau ua ntej kev noj haus.

Piv txwv ntawm qhov kev poob phaus rau qhov noj zaub mov muaj roj tsawg qhia tias koj tuaj yeem poob mus txog 20 kg hauv tsib lub hlis ntawm kev siv cov khoom noj no. Ntxiv mus, qhov hnyav tsis rov qab los, vim tias thaum lub sijhawm no cov txheej txheem hauv lub cev hloov pauv hauv lub cev hloov pauv, tus cwj pwm ntawm cov fractional zaub mov kom zoo kuj tshwm.

Tsawg Carbohydrate Noj: Efficiency, Daim Ntawv Tso Cai Tso Cai thiab Cov Khoom Txwv Tsis Pub Siv

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Mob ntshav qab zib tsawg Carb Noj cov zaub mov

Tsawg Carb Noj: Cov txiaj ntsig thiab qhov tsis zoo ntawm lub cev poob phaus

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Cov ntsiab cai ntawm khoom noj khoom haus zoo rau kev noj zaub mov kom tsawg

Cov Khoom Noj Kom Tsis Zam Txim

Daim Ntawv Teev Cov Khoom Noj uas muaj carbohydrate tsawg - Cov Khoom Noj Yuav Tau Noj

Tuaj yeem noj hauv qhov tsawg

Ib lim piam tsis tshua muaj carb zaub mov piv txwv

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Cov khoom noj hauv khw noj mov

Cov Khoom Tsis Zoo Carb: Daim Ntawv Sau Npe

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Carbohydrate tus nqi

Ntses, nqaij nruab deg, nqaij

Txiv hmab txiv ntoo thiab berries

Kev siv yees duab

Saib cov vis dis aus txog kev noj zaub mov kom tsawg thiab noj zaub mov zoo rau ntawm nws

Hnub Sunday

Noj cov zaub mov txawv

Carbohydrate Cov Txwv Tsis Pub Qhia

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Cov txheej txheem ua rau kom poob phaus

Cov ntsiab lus tseem ceeb hauv lub koom haum ntawm kev noj haus

Sib cav sib ceg

Cov Khoom Uas Tso Cai

Dab tsis los noj

Piv txwv li ntawv qhia zaub mov rau poob ceeb thawj

Kev siv tau thiab ua tau sai-tsawg cov zaub mov carb: lub rooj ntawm cov khoom noj uas tau tso cai thiab txwv tsis pub

Kev noj zaub mov zoo li cas ua haujlwm?

Lub ntsiab ntawm cov khoom noj thiab nws cov cai

Lub hauv paus ntsiab lus ntawm kev noj haus

Ntau yam kev noj haus

Leej twg yog nws haum rau?

Cov ntawv qhia zaub mov rau lub lim tiam

Pub thiab Txwv cov Khoom

Tshawb Tau

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Txwv tsis pub cov zaub mov noj kom tsawg

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Kev noj cov zaub mov tsis muaj carbohydrate tsawg

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Kev noj haus qis-carb: contraindications

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Cov zaub mov muaj carb tsawg yog dab tsi?

Koj yuav noj ntau npaum li cas

Sab saum toj cov zaub mov Carbohydrate hauv cov zaub mov qis

Tsawg Daim Ntawv Qhia Txog Carbohydrate

Tsawg-carb cov zaub mov noj, zaub mov txhua lub limtiam, zaub mov noj zaub mov txawv

Tsawg Carb Noj Piav Qhia

Tsim los saib

Noj cov zaub mov rooj

Carbohydrate cov lus

Stewed nqaij qaib

Dab tsi tshwm sim hauv lub cev thaum tsis kam tawm cov khoom noj carbohydrates

Ntawv qhia zaub mov: cov lus ntawm cov khoom uas tso cai thiab txwv tsis pub

Tshaj li txaus ntshai

Nrog ntshav qab zib

Rau qhov poob phaus

Koj xav tau pes tsawg carbohydrates?

Leej twg yuav nplua

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Daim ntawv qhia ci-ci ntses ua noj

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Tsawg-carb cov pluas noj rau qhov hnyav poob

Tsawg-Carb Cov Ntawv Qhia Ua Noj

Tsawg carb zaub mov noj txhua lub lim tiam

Txhua yam kev zais ntawm kev noj zaub mov kom tsawg

Lub kaw lus muaj zog

Xaiv khoom

Cov ntawv qhia zaub mov rau lub lim tiam