Qes Khoom Noj Muaj Tsawg hom 2 Daim Ntawv Qhia > Noj qab zib rau cov ntshav qab zib

Dab tsi ntawm cov khoom noj zoo tsis tau tsim rau poob phaus. Kefir thiab Kremlin, txiv hmab txiv ntoo thiab zaub, ntxuav thiab cov protein muaj. Muaj txawm tias tso cov kev pab cuam los ntawm cov hnub qub. Cov kev ntsuas zoo li no pab ib tus neeg poob phaus, lwm tus raug muab raws li qhov kev sim thiab ntsuas ntawm lawv tus kheej lub siab, thiab rau cov ntshav qab zib lawv tsis xav ua kom tiav. Tab sis kev noj zaub mov kom tsis tshua muaj carb yog pom zoo, pom zoo rau cov ntshav qab zib hom 2. Txog nws yuav tsum paub rau cov neeg uas nws cov piam thaj hauv ntshav nce siab, nrog rau qhov hnyav, uas yuav tsum nyob hauv qhov chaw.

Cov cai yooj yim

Hauv cov ntshav qab zib, cov txheej txheem hauv lub cev hauv lub cev tsis ua tiav. Cov kua nplaum nkag mus rau hauv lub cev tsis tuaj yeem nqus tau tag nrho, yog li ntawd, nws cov ntshav hauv cov ntshav siab. Nws tsis txaus ntseeg tswj koj lub cev tsuas yog siv cov tshuaj uas koj tus kws kho mob sau. Nws dawb npaum li cas yog ua raws li kev noj zaub mov kom tsawg rau cov ntshav qab zib. Nws yuav tsis tsuas tswj hwm cov ntshav qabzib hauv cov ntshav, tab sis kuj tseem pab txhawb kev txhim kho ntawm cov metabolism. Nws yuav ua tiav kom poob phaus, thiab qhov no yog ib qho ntawm kev ua rau tus kabmob hnyav thiab ua rau nws muaj ntau yam teebmeem.

Xaiv cov khoom noj uas tsis muaj carbohydrate thiab zaub mov txawv, muaj ntshav qab zib yuav tau kho ua ntej, uas yuav yog ib qho kev txwv tsis zoo rau kev siv tsis yog cov khoom lag luam, tab sis txhua pawg.

Kev pom zoo thiab cov khoom siv bakery.
Cov khoom noj ceev ceev
Khoom qab zib.
Cov qos yaj ywm.
Mov thiab semolina.
Zib ntab
Txiv hmab txiv ntoo muaj ntau ntawm cov piam thaj.

Raws li kev noj zaub mov kom tsis tshua muaj carb, qee cov neeg mob ntshav qab zib tau xaiv yuam kev xaiv cov khoom noj tsis muaj zaub mov noj rau cov neeg mob ntshav qab zib hom 2. Cov no yog cov sib txawv kiag li, thiab nws yog ib qho tseem ceeb uas yuav tsum tau paub qhov txawv ntawm lawv. Los ntawm kev noj cov zaub mov uas tsis muaj calorie ntau ntau, tus neeg mob ua rau lub cev ua kom nws tshaib plab. Nws yog kev thab plaub, tas li thawb cov khoom kom tawg. Muaj kev tsis muaj zaub mov hauv lub cev, tab sis cortisol yog ua dhau los. Qhov kev xav ntawm kev tshaib plab ncav cuag lub ncov siab uas tib neeg mus rau hauv chav ua noj thiab haus los ntawm cov tub yees txhua yam uas lawv tuaj yeem nrhiav tau muaj, tsis nco qab tias lawv muaj ntshav qab zib.

Kev noj zaub mov kom tsawg rau cov ntshav qab zib zoo li sib txawv. Lub hauv paus yog cov lus qhia cov khoom lag luam nrog GI. Tsuas yog cov zaub, txiv hmab txiv ntoo, cereals, thiab nqaij uas muaj glycemic index tsawg yuav raug xaiv los ntawm nws. Tag nrho cov zaub mov uas muaj cov carbohydrates nrawm tsis suav nrog cov zaub mov noj qab zib, thiab nyob hauv chav ua noj thaum lub sijhawm ntawd lawv tsis koom nrog.

Thaum tsis

Tsis yog cov zaub mov uas tsis muaj carb zoo rau cov ntshav qab zib yuav pab tau. Rau qee leej, nws yog categorically contraindicated. Thiab vim li cas rau qhov tsis kam yuav yuav yog qhov ua yuam kev heev:

Exacerbation ntawm cov kab mob ntawm lub plab zom mov.
Cov khoom noj ua xua uas yuav tsum tau muaj kev noj zaub mov kom zoo thiab ua kom nruj rau ib daim ntawv teev khoom tshwj xeeb.
Pathology ntawm lub raum.
Cev xeeb tub thiab lub sijhawm pub mis niam.

Kev noj zaub mov kom txhob rog thiab noj tsawg rau cov me nyuam uas muaj ntshav qab zib hom 2 yuav raug txwv. Lawv lub cev tseem tsis tau tsim, yog li qhov txwv nruj ntawm carbohydrates tuaj yeem ua rau muaj kev tsis sib haum xeeb hauv qhov mob uas dav dav.

Yam 2 ntshav qab zib tsawg-carb cov zaub mov noj: zaub mov txawv zaub mov noj

Noj zaub mov kom raug nrog tus mob ntshav qab zib zaum ob yog qhov tseem ceeb rau kev tswj hwm tus neeg mob lub luag haujlwm. Qee cov khoom lag luam yuav pab tswj tus neeg mob kom noj qab haus huv, txo qhov hnyav, thiab ua kom ntshav nce siab. Kev noj zaub mov kom tsawg rau cov ntshav qab zib yog tus cwj pwm los ntawm cov ntsiab lus ntawm cov protein, fiber ntau thiab cov vitamins.

Video (nyem mus ua si).

Kev noj zaub mov noj qab zib kom tsawg los kho ntau hom ntshav qab zib

Cov lus pom zoo zoo ib yam rau txhua yam kev mob glycemic, txawm li cas los xij, qee qhov ntawm nws cov hom xav tau tsom rau cov ntawv qhia zaub mov. Ntawm no yog cov piv txwv ntawm qhov sib txawv:

Lub hom phiaj tseem ceeb yog tswj ntshav qab zib kom tsis pub dhau qhov teev tseg. Yuav kom ua tiav qhov no, koj yuav tsum ua kom nruj me ntsis ntawm koj cov kev ua kom txaus.

Ib qho mob tseem ceeb yog qhov kev poob phaus. Koj yuav tsum tsom mus rau kev noj mov me thiab xyuas seb koj noj ntau npaum li cas.

Mloog zoo rau kev noj zaub mov zoo thiab carbohydrates. Raws li cov protein, uas tom qab ob peb teev kuj nce qib ntawm cov piam thaj hauv cov ntshav.

Hom 2 mob ntshav qab zib mellitus (mob ntshav qab zib tsis yog-insulin-tiv thaiv ntshav qab zib) yog cov kab mob metabolic yam ntxwv ntawm tus mob hyperglycemia, uas tshwm sim los ntawm kev ua txhaum ntawm kev cuam tshuam ntawm kev cuam tshuam ntawm insulin nrog cov nqaij mos.

Qhov no yog daim ntawv ntau tshaj tshwm sim hauv ntau dua 80% ntawm cov neeg mob. Nws dag hauv qhov tseeb tias lub cev ua rau muaj qhov tsis txaus siab rau insulin (insulin resistance).

Qhov kev cuam tshuam loj rau kev txhim kho hom mob no muaj:

Ib puag ncig cov ntsiab lus
tsis muaj kev qoj ib ce thiab ntsuas lub suab ntawm lub neej,
rog rog rog,
muaj hnub nyoog
khoom noj khoom haus tsis muaj zog.

Raws li txoj cai, kev kho mob insulin tsis tas yuav tsum tau pib ntawm kev pib mob. Nws yog qhov nyuaj rau tus neeg mob kom pom tus kabmob, vim tias cov tsos mob feem ntau rau ib lub sijhawm ntev tsis ua rau muaj kev ntxhov siab nyob hauv tus neeg mob.

Qaug zog, tas li nkees,
poob los sis phaus ntxiv,
nce tso zis
fungal tau tus kab mob, khaus hauv perineum,
pom kev pom
qhov ncauj qhuav.

Txawm li cas los xij, cov tsos mob yuav tsis tshwm sim ntev, txawm tias muaj suab thaj ntau.

Kev noj zaub mov kom tsawg carb tsis yog qhov ua zaub mov nrawm nrawm. Txawm li cas los xij, nws tso cai rau koj kom tiv nrog kev hnyav dhau, thiab tib lub sijhawm muaj cov vitamins: A, C thiab pawg B, ntxiv rau cov kab kawm xws li sodium thiab potassium. Qhov koob tshuaj txhua hnub ntawm calories yog 1000-1300, yog li nws tuaj yeem siv los ntawm cov tib neeg muaj kev rog nrog kev rog.

Dab tsi koj yuav tsum them sai sai rau thaum tsim cov ntawv qhia zaub mov

Yog tias koj rog dhau lossis rog dhau lawm, kev poob phaus yuav yog qhov tseem ceeb rau txo cov ntshav qabzib.

Qhov xwm zoo yog tias feem ntau cov tib neeg muaj tus mob ntshav qab zib hom 2, kev hloov pauv rau cov khoom noj kom zoo dua rau kev kho ntshav qab zib ntau dua li cov tshuaj noj hauv qhov ncauj. Txawm hais tias muaj kev hloov me me tuaj yeem txhim kho cov kev ntsuas hauv qabzib thiab zam kom tsis txhob muaj teebmeem.

Lauj kaub tais diav los ntawm nqaij nyug, nqaij qaib.
Txhua hom ntses thiab nqaij ntses. Rog ntau yam: salmon, mackerel, sardine, herring.
Qe ntawm txhua yam.
Txiv roj, txiv maj phaub roj.
Cov zaub uas cog rau saum npoo av: zaub paj, zaub cob pob, zaub qhwv dawb, Zaub pob ntsuab, zaub ntsuab, zaub paj, zeschini, txaij, txiv ntseej, zaub ntsuab, nceb, dib, zaub xas lav, avocados, dos, kua txob, txiv lws suav pab ntxiv ntim rau hauv cov zaub mov thiab suav hais tias yog qhov muaj txiaj ntsig zoo. carbohydrates.
Cov khoom noj siv mis: ntuj butter, qab zib (40% rog), qab zib, Greek / Turkish yogurt thiab tawv cheeses hauv kev sim.
Rau cov khoom noj txom ncauj, txiv ntoo thiab txiv ntseej ua cov paj kws, khob noom thiab khoom qab zib.
Yog tias koj ua lub neej kom nquag plias thiab xav tau cov zaub mov carbohydrates ntau dua, xaiv cov zaub mov nplej xws li oats, quinoa, txhuv xim av, uas yog cov muaj fiber ntau thiab protein ntau.
Txiv hmab txiv ntoo nyob rau hauv sim.
Dawb cheese, yogurt ntuj, Greek.
Kev txiav txim siab ua kom muaj cov carbohydrates: cov txhuv dub, mov ci.

Ua noj los ntawm kos. Lub ntsiab cai tseem ceeb yog kom noj thaum koj tshaib plab, thiab kom txog thaum koj noj txaus.

Qab zib yog thawj zaug hauv daim ntawv no. Cov kua txiv ntim, tsis haus dej cawv thiab dej cawv, khoom qab zib, yob, dej khov, khoom qab zib thiab zaub mov tshais. Tsis tas li, tag nrho cov khoom qab zib cuav.
Haus dej haus, kua txiv, kua txiv qab zib kas fes thiab tshuaj yej.
Cov txiv hmab txiv ntoo yogurts, qab zib.
Tag nrho cov txheej txheem ua hmoov txhuv nplej siab carbohydrates: qhob cij, nplej zom, mov dawb, qos yaj ywm kib thiab granola. Cov lentils thiab taum muaj nyob rau hauv cov khoom me me.
Margarine yog cov roj ua cov roj uas muaj cov rog ua cov rog tsis txaus.
Xav tias npias yog "kua qhob cij"? Carbohydrates hauv cov npias feem ntau yog nqus tau sai, ua rau muaj ntshav ntau heev hauv cov ntshav qab zib. Yog tias koj yuav tsum haus dej, xaiv cov cawv txiv ntoo qhuav lossis haus cawv (rum, vodka, whiskey) tov nrog dej (tsis muaj qab zib).
Thaum coob leej neeg xav txog txiv hmab txiv ntoo “noj qab nyob zoo,” feem ntau ntawm lawv muaj piam thaj ntau. Rau cov ntshav qab zib, noj txiv hmab txiv ntoo ntau dhau txhais tau tias noj ntau qab zib ntxiv, uas yog qhov tsis xav tau. Noj cov txiv hmab txiv ntoo rau ib lub sijhawm thiab xaiv kom zoo. Papaya, txiv apples, plums thiab txiv duaj yog qhov kev xaiv zoo tshaj yog piv nrog txiv tsawb, ntoo thuv, txiv nkhaus taw thiab txiv quav ntswv nyoos.
Cov vas nthiv zaub mov, cov zaub mov nqa khoom noj, hauv tsev noj mov.
Cov zaub mov siav ua hauv cov tais, hnab yas.

Cov zaub mov GI tau ntxim rau cov ntshav qab zib. Cov neeg mob ntshav qab zib tau pom zoo cov zaub mov nrog GI tsawg - 50 lossis tsawg dua.

Sourdough rye qhob cij.
Oatmeal.
Cov nplej xim av
Pearl barley.
Taum thiab zaub.
Tsawb, plums, txiv ntoo qab zib, txiv kab ntxwv qaub.
Txiv lws suav, dib, txhua yam ntawm zaub qhwv, carrots.

Mov nplej dawb
Cov qos yaj ywm.
Mayonnaise
Cov khob cij dawb, yob.
Mis nyuj khov, khoom qab zib.
Txiv nkhaus taw, txiv tsawb, raisins, melon.
Beetroot, taub dag.

Haus 8 khob dej ib hnub.
Muab cov zaub mov tso rau ntawm ib lub phaj kom cov ntu zoo li loj dua, xaiv cov phiaj me me. Tso cov zaub mov rau ntawm nplooj zaub xas lav.
Noj tsis tu ncua. Noj mov yuav tsum tau muaj kev nquag heev (3-5 tauj ib hnub), tab sis hauv feem me me. Tus nqi ntawm cov calories txhua hnub npaum li cas yog tib yam.
Thaum npaj kev noj haus, koj yuav tsum saib lub glycemic index ntawm cov zaub mov ib tus neeg, cov ntsiab lus ntawm cov vitamins, fiber thiab polyunsaturated fatty acids.

Cov protein, cov rog thiab carbohydrates yuav tsum yog cov khoom noj muaj ntshav qab zib hauv cov khoom noj uas tsim nyog. Koj yuav tsum tsis txhob ua kom tshem tawm ntawm ib pab pawg ntawm cov khoom noj muaj txiaj ntsig, vim tias cov pluas noj rau qhov poob phaus feem ntau muaj.

Nco ntsoov kev sib cais ntawm cov carbohydrates mus rau qhov yooj yim thiab cov nyom. Yooj yim muaj nyob hauv cov ncuav pastries thiab txiv hmab txiv ntoo. Cov zaub mov zoo li no yuav tsum raug txo kom tsis txhob muaj cov piam thaj hauv ntshav. Cov nyom - hauv cov khoom muaj hmoov txhuv nplej siab, nqus tau los ntawm lub cev ntau dua maj mam thiab tiv thaiv kev sib txawv hauv cov ntshav ntawm cov ntshav nyob rau qib.

Sodium yog qhov tseem ceeb rau kev ua haujlwm txhua hnub ntawm lub cev. Txawm li cas los xij, nyob rau hauv ib txwm noj, feem ntau muaj ntsev ntau.

Rau cov neeg mob uas muaj piam thaj, qhov no tshwj xeeb tshaj yog, vim tias sodium thiab ntshav qab zib ua rau ntau ntxiv kev pheej hmoo ntawm tawg. Nws tsis pom zoo kom tshaj li ib rab koob ntawm 6 grams ntsev ib hnub.

Txhawm rau kom ntseeg tau tias koj tsis muab tshuaj sodium ntau dhau, zam:

Ntsev,
cov khoom noj kaus poom
ua tiav, kib,
npaj zaub mov noj (ua noj koj tus kheej),
tej daim (vim los ntawm cov rog uas lawv muaj)
kua zaub
siab kua txiv,
monosodium glutamate (E621),
zaub mov pickled
ketchup
mustard
mayonnaise
npaj-ua zaub xam lav ntaub hnav.

Nco ntsoov tias kev hloov mus rau cov khoom noj muaj roj tsawg yuav tsum muaj qhov hloov pauv tiag tiag thiab koj yuav tsum sab laj nrog koj tus kws kho mob lossis tus kws noj zaub mov noj mov. Tus kws tshaj lij yuav txiav txim siab seb cov qib carbohydrate txwv yog qhov tsim nyog rau koj.

Cov tib neeg noj cov tshuaj lossis cov tshuaj insulin yuav tsum tau them nyiaj tshwj xeeb rau kev pheej hmoo ntawm kev txhim kho hypoglycemia, uas tshwm sim vim tias kev noj zaub mov tsis muaj carbohydrate tsawg.

Yog tias cov carbohydrates thiab cov koob tshuaj txo qis zuj zus, ces qhov kev pheej hmoo ntawm kev muaj ntshav qab zib tsawg tsawg thiab nws yuav yooj yim los tswj ntshav qab zib.

Nov yog qee qhov lus qhia tseem ceeb uas yuav tau xav txog:

Tsis txhob txwv koj kev noj zaub.
Tsis txhob noj zaub mov tiav.
Tsis txhob sim kom tshem tawm cov carbohydrates kom tiav los ntawm kev noj haus.
Kev noj txiv hmab txiv ntoo qis yog cuam tshuam nrog ntau tus teebmeem kev noj qab haus huv, thiab vim li ntawd nws yog qhov tseem ceeb uas yuav tsum tsis txhob txo feem ntawm cov zaub noj. Lawv yuav tsum muaj tsawg kawg yog ib nrab ntawm txhua pluas noj.
Cov zaub mov ua tiav tau zoo tshaj plaws, tshwj xeeb tshaj yog nqaij cov nqaij: ua ntej ntim cov hnyuv ntxwm thiab nqaij npua. Lawv txoj kev siv yog cuam tshuam nrog kev pheej hmoo siab heev ntawm cov kab mob plawv thiab mob hnyuv.

Yuav ua li cas ua raws li cov zaub mov tsis muaj carbohydrate tsawg

Cov lus qhia hauv qab no yuav pab peb kom tsis txhob muaj teeb meem:

Cov zaub ua zaub yuav tsum yog cov ua kom yuag ntau.
Noj cov rog uas yog los ntawm cov khoom siv hauv ntiaj teb: cov nqaij tsis tsim nyog, cov khoom noj siv mis, thiab txiv ntoo.
Ib tus nqi me me ntawm cov protein zoo zoo.
Pom txoj kev noj qab haus huv zoo rau cov hmoov txhuv nplej tshiab (saib hauv qab).
Cov kua ntses hauv tsev thiab cov ris tsho hnav, tsis ua tiav.
Siv lub ntsuas ntsuas ua qauv qhia kom txiav txim siab seb cov zaub mov carbohydrate cov ntsiab lus twg zoo rau koj.

Yog tias kev ua kom muaj carbohydrate txo tsawg dua, cov kev phiv tuaj yeem tsim txom. Kev txo qis yuav pab tau kom zam dhau qhov ntawd.

Mov ci, nplej zom, mov thiab qos yaj ywm muaj nyob ntawm cov zaub mov ntau ntawm peb, tab sis nws tseem yog cov khoom noj uas nce cov ntshav qab zib kom txog qib siab. Qhov yooj yim tshaj plaws yog los hloov cov hmoov txhuv nplej siab nrog cov muaj carb tsawg.

Quinoa
Pob Tsuas Yaj
Qos yajywm (Qab Zib),
Lentils
Almond hmoov.

Hloov mus rau cov carbohydrates tsawg los ntawm kev txo cov quav zaub mov rau lub cev zaub mov ntau dua li kev noj zaub, uas muaj kev cuam tshuam zoo rau kev noj qab haus huv, poob phaus thiab tswj tau zoo ntawm cov ntshav qabzib.

Yog tias kev noj haus carbohydrate poob sai sai, cov kev mob tshwm sim hauv qab no yuav tshwm sim:

Feem ntau, cov tsos mob no yuav tsum tso tom qab ob peb lub lis piam. Yog tias qhov no tsis tshwm sim, koj yuav tsum sab laj nrog kws kho mob.

Kev noj zaub mov kom zoo, yav dhau los pom zoo nrog kws kho mob, tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv, kev kho thiab tiv thaiv tus mob ntshav qab zib hom 2.

Bessessen, D.G. Rog dhau thiab rog dhau. Kev tiv thaiv, tshuaj mob thiab kho / D.G. Siab tsis ncaj. - M .: Binom. Kuaj Txog Kev Tshawb Fawb, 2015. - 442 c.
Neumyvakin, I.P. Mob Ntshav Qab Zib / I.P. Neumyvakin. - M .: Dilya, 2006 .-- 256 p.
Cov Lus Qhia rau Chaw Kho Mob Endocrinology. - M .: Lub xeev luam tawm Lub Tsev Ntaub Ntawv Kho Mob, 2002. - 320 p.
Cov kev cia siab ntawm Novo Nordisk, Eli Lilly, Hoechst, Beringer Mannheim, Roche Diagnostics, LifeScan, Becton Dickinson.
Korkach V. I. Lub luag haujlwm ntawm ACTH thiab glucocorticoids nyob rau hauv cov kev cai ntawm lub zog metabolism, Zdorov'ya - M., 2014. - 152 p.

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

Ntau yam

Kev noj haus tau tsim ntau yam ntawm cov zaub mov muaj cov zaub mov uas tsis muaj cov carb uas tau tso cai rau hom ntshav qab zib hom 2. Txhua tus muaj cov yam ntxwv, raws li nws cov hauv paus ntsiab lus, xaiv cov cai khoom.

Atkins NojCov. Noj mov lub rooj noj mov suav nrog cov tais diav uas muaj roj thiab protein ntau. Carbohydrates hauv thawj lub limtiam noj txog 8 g ib hnub. Maj mam, qhov nyiaj ntau ntxiv nce, tab sis tsis dhau qhov ciam teb ntawm 20-40 g. Hauv thawj ob lub lis piam nrog kev noj qab haus huv ib txwm, rau tus mob ntshav qab zib hom 2, qhov tsis tuaj yeem ua tiav ntawm carbohydrates tuaj yeem pom zoo. Nrog rau cov khoom noj khoom haus no, nws muaj peev xwm pov tawm txog 1.5-2 kg hauv ib hlis. Qhov no yog qhov ua tau zoo tshaj plaws. Tom qab ncav cuag qhov hnyav uas xav tau, koj tuaj yeem nres qhov kev kawm thiab pib maj mam ntxiv cov zaub mov muaj txiaj ntsig nyob hauv cov zaub mov kom sib xyaw, tab sis txog 100 g ib hnub.
LchfCov. Kuv nyiam cov uas tau sim noj ntau hom mob ntshav qab zib hom 2. Pom zoo los ntawm Asmeskas khoom noj khoom haus. Qhov cov nyiaj ntawm cov rog nyob rau hauv qhov kev noj haus tau nce mus txog 70%, thaum tsuas yog 10% tau faib rau cov khoom noj carbohydrates. Cov rog txhawm rau maj mam so, noj tag nrho cov muaj lub zog.Noj nrog ntshav qab zib tau npaj siab tsis yog raws li lub sijhawm tau teev tseg, tab sis tsuas yog nyob rau lub sijhawm thaum muaj kev xav txog kev tshaib plab. Muaj qhov txo qis hauv qhov hnyav, uas yog qhov tseem ceeb rau cov neeg mob ntshav qab zib raug kev rog los ntawm kev rog.
Paleo kev noj hausCov. Ib hom khoom noj txawv txawv, thaum kev noj zaub mov carbohydrate tsis sib xws, qhov hauv paus ntawm tsuas yog cov khoom lag luam uas tib neeg tuaj yeem siv rau cov khoom noj hauv qhov qub. Tom qab ntawd lawv tsis paub yuav ua li cas ci, ua noj, khaws cia, yog li zaub thiab txiv hmab txiv ntoo, uas muaj txiaj ntsig zoo rau kev noj tsis tau ua noj ua haus, uas yog, nyoos, tau muab qhov zoo dua.

Qhov koj tuaj yeem: kev xaiv tsis yooj yim

Yog tias kev noj zaub mov kom muaj calorie tsawg noj rau hom ntshav qab zib hom 2, tom qab ntawd cov npe khoom pub rau noj tau txiav txim siab. Nws yuav tsum tau yug los rau hauv lub siab tias cov carbohydrates nyob rau hauv kev noj zaub mov txhua hnub ntawm ntshav qab zib yuav tsis muaj ntau tshaj 300 g, cov protein - txog 100 g thiab cov rog, feem ntau ntawm tsob ntoo keeb kwm - tsis pub dhau 70 g. Txawm li cas los xij, qhov no tsis txhais tau tias koj tuaj yeem noj txhua yam uas koj nyiam, kom haum rau tooj.

Nqaij: nqaij qaib, qaib cov txwv, nqaij menyuam nyuj.
Txiv hmab txiv ntoo, berries: txiv apples, blueberries, lemons, pears, blackberries, currants, txiv duaj, txiv pos nphuab, cherry plum, txiv kab ntxwv.
Khoom noj siv mis: cheeses, tsev me cheese, mis nyuj, kefir.
Nqaij ntses: qwj nplais, oysters, roob ris, nqog.
Nceb: yam tau noj tau hauv daim foos.
Ntses: pike, pollock, tuna, cod, hake, trout, flounder.
Cov zaub, zaub ntsuab: zaub txhwb qaib, kua txob, zaub qhwv (txhua qib), carrots, spinach, asparagus, dib, zaub xas lav, txiv lws suav.

Yuav ua phiaj xwm 7 hnub

Ua raws li cov zaub mov tsis muaj calorie ntau, cov ntshav qab zib yuav tau ua raws li ob txoj cai yooj yim:

Tsis txhob noj kib.
Txo cov khoom noj uas muaj cov khoom noj carbohydrates ntau.

Raws li kev so, txhua yam yog zoo li qub: sim tsis txhob noj ntau dhau, tsis txhob tsim txom cov khoom tsis zoo, txav mus los ntxiv. Cov khoom noj raug xaiv raug xaiv yuav pab tsim cov ntawv qhia zaub mov rau tag nrho lub lim tiam rau kev noj zaub mov kom tsawg rau cov muaj ntshav qab zib hom 2.

Kev noj cov zaub mov muaj cov carb qis rau cov neeg muaj ntshav qab zib hom 2 feem ntau!

Nws raug nquahu kom npaj tsib pluas noj nyob rau ib hnub: thaum sawv ntxov, thaum noj su, yav tsaus ntuj thiab 2 khoom noj txom ncauj (tom qab noj tshais thiab tom qab noj su). Lub hnub tuaj yeem xaus nrog noj hmo zaum ob - ib khob ntawm tsawg rog rog kefir ua ntej yuav mus pw. Ua piv txwv, nws tau hais kom txiav txim siab cov ntawv qhia zaub mov noj, ntawm lub hauv paus uas nws yog tom qab ntawd muab tso ua ke raws li cov khoom lag luam muaj, rau cov neeg mob ntshav qab zib ntawm ob hom thawj thiab hom thib ob.