Kuv yeej xav tau ib yam qab zib uas yuav tsum ua

Qee zaum muaj qhov mob uas yuav tsum tau ua kom sai sai kom tsis nqhis dej ntawm cov khoom qab zib. Ntxiv mus, xws li "kev tshaib plab" tuaj yeem pom hauv txhua tus neeg, tsis hais nws muaj tus hniav qab zib lossis tsis.

Dab tsi ua rau koj siab luv thiab yog vim li cas koj xav khoom qab zib? Hauv qab no tsuas yog qee qhov laj thawj ntawm kev xav mus rau kev kho mob.

Cov laj thawj tseem ceeb vim li cas koj xav kom khoom qab zib

Feem ntau, lub cev xav kom muaj "qab zib" los tiv thaiv kev ntxhov siab lossis ntxiv rov rau qhov sib npaug ntawm cov khoom ploj. Thaum muaj kev ntxhov siab, thaum koj hnov ​​kho siab, thiab kev tu siab ntawm lub siab, qhov xav tau noj khoom qab zib nce. Txoj kev no, nws sim kom them nyiaj rau qhov tsis txaus "tsis muaj kev kaj siab" cov tshuaj hormones ntawm kev zoo siab los ntawm kev muab rho tawm hauv cov zaub mov.

Tsis tas li, "tshaib plab" no tuaj yeem cuam tshuam nrog koj cov zaub mov kom zoo. Tej zaum koj tsuas yog nkees kom tsuas noj zaub qhwv thiab zaub xam lav, thiab qhov ntawd yog lub cev tawm tsam. Hauv qhov no, koj yuav tsum xav txog kev xaiv rau "khoom plig" rau koj tus kheej, qee zaum qee lub sijhawm kom "raug nyiag ntawm tus ntsuj plig."

Cov kev mob loj dua tuaj yeem ua rau cov khoom noj hauv lub cev tsis txaus, nrog rau qhov tsis muaj qee yam, lub cev pib xav kom ua qhov khoob tas nrho. Tsis tas li, xws li "kev ntshaw" yuav qhia tau qee yam kabmob, xws li mob ntshav qab zib thiab cov teebmeem keeb kwm. Hauv cov xwm txheej zoo li no, yog tias koj xav tias muaj qee yam tsis zoo, koj yuav tsum sab laj nrog kws kho mob sai sai kom pom cov laj thawj.

Dab tsi yog pawg los ntawm khoom qab zib thiab muaj dab tsi uas ploj lawm

Nyiam nws los yog tsis, cov zaub mov qab zib ua lub luag haujlwm tseem ceeb hauv tib neeg lub neej. Piv txwv li, qhov “muaj siab” tuaj yeem qhia koj tias yam ploj hauv lub cev. Yog tias koj pom tias koj tau ua voos, qhov xwm txheej ntawm koj cov tawv nqaij thiab plaub hau tau phem zuj zus, lossis txawm tias xoo pob thiab khaus yuav tshwm sim txhua, ces qhov no qhia tau tias tsis muaj chromium hauv lub cev.

Cov kev xav tsis zoo ib txwm muaj nyob hauv cov poj niam cev xeeb tub, yog li tsis txhob saib tsis taus lub sijhawm zoo li no thiab "saturate" lub cev.

Qhov nyiaj ntau ntawm cov kab kawm no tuaj yeem pom hauv ntses thiab legumes, nceb thiab berries, zaub thiab txiv hmab txiv ntoo, nrog rau hauv mis. Ib qho ntxiv, koj tuaj yeem yuav cov “vitamins zoo nkauj,” xws li keeb poov xab cov poov xab.

Yuav ua li cas hloov cov khoom qab zib

Lub siab xav tsis tu ncua kom haus cov khoom qab zib tuaj yeem cuam tshuam rau daim duab. Yog li ntawd, koj yuav tsum nco ntsoov rau koj tus kheej qhov tseeb uas ntawm no koj xav tau outwit koj lub siab nyiam. Cov zaub mov dab tsi tuaj yeem ua "dag" ntawm lub plab thiab txaus siab? Yog li, cia tawm nws:

• Cov qhob noom xim kasfes dub yuav txau “nqhis dej” yog tias koj nyiam maj mam saj. Cov txiaj ntsig zoo muaj nyob hauv nws yuav pib lawv cov haujlwm tam sim ntawd, thiab koj tseem yuav tau txais koob tshuaj endorphins uas yuav txhim kho koj lub siab.
• Cov txiv hmab txiv ntoo qhuav muaj suab thaj “ntuj”, uas yuav rov qab ua rau koj tsis muaj qabzib hauv lub cev. Txoj kev rov qab los, koj yuav tau txais lub zog thiab lub zog, nrog rau kev ua kom zoo siab. Qhov loj tshaj plaws yog kom tsis txhob ua phem rau cov khoom no, yog li ntawd kom tsis txhob ua mob rau daim duab.
• Noj cov nqaij nyug, qhov no yog qhov txiaj ntsig zoo ntawm txhua qhov tsim nyog rau lub cev, tuaj yeem txo qis qhov kev xav noj khoom qab zib.
• Nrog rau qhov "tsis txaus" tsis muaj khoom qab zib, haus ib khob dej thiab npaj kua txiv qab "kua qab" nrog zaub ntug hauv paus lossis cov txiv mab txiv ntoo. Noj nws maj mam txaus siab thiab tau txaus.
• Noj ib rab diav ntawm zib ntab, qhov no yuav txo qhov muaj siab rau cov khoom qab zib, thiab tib lub sijhawm nws yuav muaj txiaj ntsig rau lub cev hauv daim ntawv ntawm cov kab uas muaj txiaj ntsig.

Hauv kev sib ntaus tawm tsam "kub taub hau", qhov tseem ceeb tshaj plaws yog kom nqhis dej ntawm lub cev hauv lub sijhawm. Koj tuaj yeem tiv thaiv koj tus kheej los ntawm cov caij nyoog zoo li no yog tias koj noj raug thiab tsim nyog. Tab sis yog tias koj xav tias ib tus neeg ncaj qha, tom qab ntawd koj yuav tsum tau sab laj nrog kws kho mob thiab kuaj sim txhawm rau txheeb xyuas cov kab mob uas yuav muaj tau.

Yuav ua li cas yog tias koj xav qab zib?

Niaj hnub no nws twb paub tias cov hniav qab zib muaj qhov sib thooj sib luag ntawm qab zib, xws li, piv txwv li, cov dej cawv los ntawm cawv. Tab sis zoo li kev quav cawv, "qab zib cawv" kuj ua rau muaj kev rau txim tu mob ntawm tib neeg kev noj qab haus huv.

Hniav qab zib muaj kev pheej hmoo ntau dua rau cov ntshav qab zib, thiab lawv muaj peev xwm ntsib kev hnyav dhau los ntawm kev hnyav thiab kab mob ntawm lub plab zom mov. Yog li ntawd, cov nqe lus nug tob tob tshwm sim: nws puas tuaj yeem txwv txoj kev noj mov qab zib kom ntau thiab nws puas yuav tsum ua qhov no? Yuav ua li cas yog tias koj xav qab zib?

Txhawm rau kom tshem tawm tus cwj pwm tsis txaus ntseeg, koj tsis tas yuav tsum tsis txhob tag nrho kev noj khoom qab zib, vim hais tias tom qab ntawd nws yuav dhau los ua lwm qhov tsis muaj zog, tiv thaiv tsis muaj qhov tsis zoo thiab tsis muaj mob.

Hauv qhov no, "lub ntsiab lus kub" tuaj yeem yog "khoom qab zib noj qab haus huv", uas tsis tsuas yog "dag" peb lub cev thov kom muaj khoom qab zib, tab sis kuj muab nws nrog txhua yam tshuaj zoo tsim nyog thiab, ntawm chav kawm, endorphins.

Hloov piam thaj nrog lwm txoj

Cov piam thaj tuaj yeem hloov nrog ntau lwm cov khoom xyaw: hauv cov dej qab zib (tshuaj yej, kas fes, mis nyuj) koj tuaj yeem ntxiv zib ntab, hauv cov qab zib qab zib yog txig hloov nrog txiv hmab txiv ntoo puree lossis hlais cov txiv hmab txiv ntoo tag nrho, porridge tuaj yeem xyaw nrog cov taub, cinnamon, berries, nutmeg, raisins lossis txhuv tau tuaj yeem ntxiv txiv hmab txiv ntoo qhuav.

Kev tso quav thiab khaws cia tseem yog nyob rau hauv cov khoom qab zib "noj qab haus huv" - lawv muaj cov amino acids thiab vitamins (tom qab tag nrho, nws tsis yog qhov tsis muaj dab tsi uas cov neeg mob tonsillitis thiab mob khaub thuas tau qhia kom haus tshuaj yej nrog raspberry jam?).

Tab sis mis nyuj chocolate yog suav tias muaj teeb meem qab zib thiab yuav tsum tau hloov nrog dub, qhov muaj txiaj ntsig ntawm txhua tus kws qhia noj haus hais.

Kev ua kom muaj carbohydrate

Txhawm rau kom poob ceeb thawj thiab txuas ntxiv tswj nws, koj yuav tsum tso tseg cov khoom noj zom ua kom muaj roj lossis noj kom tsawg.

Raws li koj paub, carbohydrates yog qhov tseem ceeb ntawm lub zog, tab sis tib lub sijhawm, lawv tau yooj yim hloov mus rau hauv qab zib, uas tom qab ntawd muab tso rau peb sab.

Yog li, nws yog qhov yuav tsum tau hla dhau cov khoom lag luam uas muaj cov khoom xyaw ua kom zoo zoo, xws li cov khoom bakery (buns, buns, loaves, khaub noom, ncuav qab zib, ncuav qab zib thiab ncuav qab zib, thiab lwm yam), cov khoom noj ceev (ncuav qab zib, chocolate tuav, khoom qab zib, thiab lwm yam) thiab txhua yam lwm yam khoom noj uas peb nquag noj khoom txom ncauj rau.

Tab sis tam sim no tsis muaj dab tsi koj nyiam donuts, qaws thiab cheesecakes? Xav hauv siab lawv kuj tuaj yeem hloov tau! Yog tias koj tsis tuaj yeem nyob yam tsis muaj khoom qab zib thiab ncuav qab zib, ces koj tuaj yeem hloov nrog marmalade thiab marshmallows, nrog rau cov khoom qab zib ua los ntawm prunes, apricots qhuav lossis hnub nrog zib ntab thiab noob txiv. Puff pastry ua los ntawm cov poov xab uas tsis muaj poov xab nrog cov txiv hmab txiv ntoo qhuav, txiv hmab txiv ntoo lossis txiv ntseej yog qhov tsawg dua hauv cov calories ntau dua li txiv ncuav tsw qab lossis ncuav qab zib.

Ntawm no yog lub ncuav mog qab zib daim ntawv qhia uas tau ua tsis muaj hmoov nplej. Qhov kev sim rau nws yog ... cov txiv hmab txiv ntoo qhuav, txiv ntoo thiab noob: lawv tau zom rau hauv cov pob me me thiab "khi" nrog zib ntab lossis txiv maj phaub roj. Tom qab ntawd cov "ua khob noom cookie" tau pw hauv ib txoj kab nrog ntawv ci thiab muab faib kom sib luag. Sab hauv, koj tuaj yeem tso cov txiv ntoo lossis txiv hmab txiv ntoo ua ke. Cov khoom qab zib no tsis yog ci, tab sis muab tso rau hauv lub tub yees rau ua kom tawv tawv.

Cov txiv hmab txiv ntoo thiab kua txiv kua tswj

Tsis hais lub suab txawv li cas, cov txiv hmab txiv ntoo yuav tsum tau noj kom tsawg. Txiv hmab txiv ntoo yog cov nqa khoom muaj txiaj ntsig ntawm cov as-ham, cov vitamins thiab fiber, tab sis tib lub sijhawm lawv muaj ntau cov piam thaj, uas tam sim ntawd pib ntau zuj zus hauv lub cev thiab muab tso rau hauv qhov chaw tsis tsim nyog. Txog hnub nws yog ib qho tsim nyog kom noj tsis ntau tshaj 2-4 txiv hmab txiv ntoo yam tsis muaj kev pheej hmoo ntawm kev rog.

Tib yam mus rau cov kua txiv. Dua li ntawm qhov tseeb hais tias cov kua txiv yog ib qho ua tau zoo ntawm cov txiv hmab txiv ntoo, lawv tsis muaj ntau yam khoom noj muaj txiaj ntsig thiab cov tshuaj fiber ntau xws li hauv cov txiv ntoo tiag. Ntxiv mus, qab zib ntxiv rau cov kua txiv feem ntau uas muag hauv khw. Yog li, nws yog qhov zoo tshaj rau haus dej hauv cov kua txiv tshiab los yog muab rau txhua qhov txiv nyiam.

Yog li, tsis kam qab qab zib thiab qee lwm yam khoom siv tsis yog qhov kev txom nyem txhua lub sijhawm thiab koj tuaj yeem ib txwm haus koj lub nqhis dej rau khoom qab zib nrog ntau yam muaj txiaj ntsig.

Marina Chernyavskaya. tshwj xeeb rau lub xaib Dietmix - dietmix.ru

Khoom qab zib thaum noj mov: yuav ua li cas thaum koj xav mus ua?

Hauv cov khw noj mov, khw muag khoom, tsev noj mov, nyob hauv txhua lub tsev muag khoom peb tau ncig los ntawm ntau qhov kev ntxias qab zib. Cov khoom qab zib, tiramisu, chav huab cua, qab zib qab zib, ncuav qab zib ... Tsis yooj yim tiv! Muaj ib txoj kev tawm! Koj yuav tsum kawm paub xaiv cov khoom qab zib kom zoo thiab noj cov khoom noj carbohydrates kom raug. Thiab peb cov lus qhia tswv yim yuav pab koj nrog qhov no. Thiab rau cov khoom qab zib - ob txoj cai kub.

Vim li cas peb thiaj hlub ntau ua luaj?

Qab zib thiab lwm yam khoom qab zib nrov yog yooj yim carbohydrates. Ib zaug nyob rau hauv cov hnyuv, lawv pib nqus mus rau hauv cov hlab ntshav, tam sim ntawd thiab ntau cov suab thaj nce siab. Noj khoom noj chocolate chocolate, peb sai sai tau hnov ​​cov txiaj ntsig thiab qhov hnyav ntawm lub zog.

Tab sis kev tshaib kev nqhis sai sai ib zaug ntxiv: cov ntshav qab zib cov ntshav tseem poob qis. Yog li ntawd, cov khoom noj tau yooj yim hu ua carbohydrates kuj yog hu ua cov carbohydrates ceev. Vim li cas peb nyiam kev qab los nyob zoo. Lawv tau noj khoom qab zib, txhawb nqa, ua haujlwm ua haujlwm thiab ntxiv kev nkees, kev tshaib plab.

Noj khoom qab zib dua thiab tau txais lub zog tshiab. Lub cev tau txais kev siv sai kom yooj yim carbohydrates thiab nyiam rau lawv. Yog li muaj kev hlub ntawm khoom qab zib, uas feem ntau ua rau kev rog dhau thiab rog dhau.

Yuav luag txhua cov khoom noj qab zib thiab cov khoom qab zib qab zib ua rau cov khoom qab zib dawb, uas tsis coj cov txiaj ntsig rau lub cev.

Tswv yim 1

Tswj koj cov khoom qab zib kom ntau npaum li cas. Los ntawm kev noj zaub mov uas muaj cov khoom noj uas muaj roj ntau hauv cov khoom noj uas yooj yim, peb khiav txoj kev pheej hmoo ntawm lub sijhawm nruab hnub thiab ntau dua qhov koj noj calorie txhua hnub. Thiab lub hauv paus ntawm kev phem no nyob hauv qhov tseeb hais tias kev txhawb nqa tsis pom kev zoo rau peb!

Cov ntsuas tsis tau ceeb toom

100 grams qab zib dawb muaj 99.8 grams ntawm cov carbohydrates, 0 grams protein thiab 0 grams rog, calories ntau npaum li 379 kcal! Haus 4 khob dej tshuaj yej ib hnub twg nrog peb peb qab zib suab thaj, peb tau txais 300 kcal ntxiv.

Thiab 300-400 kcal rau ib tus neeg laus yog yuav luag txhua lub sijhawm noj hmo. Ntxiv rau cov tshuaj yej koj nyiam cheesecake lossis ib pawg ntawm chocolate - thiab tom qab ib hlis lossis ob zaug, cov hnav ris tsho ntawm lub duav tsis thim rov qab.

Tswv yim naj npawb 2

Sim kom tsis txhob noj cov zaub mov uas muaj cov piam thaj hauv qab.

Qhov tseeb yog tias feem ntau cov zaub mov txhua hnub muaj cov qab zib hauv lawv cov: cov zaub mov siav thiab granola, cov khoom noj khoom haus, yogurts, kua, ntau cov kua ntses, npias, cawv, cov nqaij haus luam yeeb, cov zaub mov khov, thiab txawm tias cov nqaij ib nrab!

Tswv yim xov tooj 3

Sim maj mam muab cov piam thaj hauv qab zib kom dawb tag nrho. Peb ib puag ncig ntuj tsim kom peb xav tau carbohydrates, tab sis tsis xav tau cov piam thaj dawb. Koj yuav pom qhov nyuaj lossis ua tsis tau.

Kuv yuav qhia koj tsis pub lwm tus paub: kev quav rau cov khoom qab zib tuaj yeem kov yeej hauv 2-3 asthiv! Los ntawm maj mam txo cov khoom qab zib hauv koj cov zaub mov, tom qab ib ntus koj yuav xav tsis thoob tias nco qab tias koj tau hnov ​​qab dua rau koj cov khoom noj qab zib uas koj nyiam. Tab sis khoom qab zib yog poj niam tsis muaj zog txaus uas koj xav kom koj tus kheej txawm tias thaum noj zaub mov. Thiab peb tsis tau npaj txhij mus tso tshuaj kom tiav.

Muaj ob txoj cai, saib xyuas lawv, koj tsis tas yuav muab cov khoom qab zib kom luv thiab tib lub sijhawm koj tuaj yeem tau txais txiaj ntsig zoo los ntawm kev noj haus.

Txoj Cai Golden Zaj 1

Nco ntsoov noj cov zaub mov ntau nyob hauv cov khoom noj (carbohydrates) - cov hmoov txhuv nplej siab thiab tshuaj fiber (legumes, cereal lossis cij cij, buckwheat, oatmeal, mov, zaub). Yog tias koj feem ntau xav tau cov khoom qab zib, muaj qee cov carbohydrates ntau hauv koj cov zaub mov!

Cov khoom lag luam zoo li no kom muaj cov ntshav qab zib kom tsis tu ncua, tsis txhob cia nws dhia nrawm, thiab koj yuav tsis cia li poob los ntawm ncuav mog qab zib tsis qab los yog ua chocolate. Tus nqi ntawm cov carbohydrates txoj yuav tsum muaj txog 50% ntawm koj cov zaub mov noj txhua hnub.

Noj cov khoom uas muaj cov carbohydrates, tshwj xeeb tshaj yog cov starches, yog qhov zoo tshaj thaum pib thiab nruab nrab hnub. Pluas tshais yuav tsum muaj cov khoom noj qab haus huv, mov ci.

Nyob rau yav tsaus ntuj, nws raug nquahu kom muab kev nyiam rau cov zaub mov muaj protein thiab fiber (nqaij, ntses, nqaij qaib, zaub tshiab lossis zaub ci).

Ua kom tiav lossis ib nrab tsis lees paub cov teeb meem carbohydrates ua kom muaj kev tawg, kev noj qab haus huv thiab lub cev hnyav.

Txoj Cai Golden Zaj 2

Xaiv cov khoom qab zib "yog". • Hloov cov suab thaj nrog zib ntab. Zib ntab yog nplua nuj nyob hauv cov zaub mov, organic acids, vitamins, nws muab lub dag lub zog ntev, tiv thaiv khaub thuas thiab ntxiv dag zog rau lub cev.

Ua ke nrog cov txiv ntoo thiab zib ntab, koj tau txais xws li cov khoom qab zib yooj yooj yim, tab sis kuj qab kawg! Rau cov laus, txog 80-130 grams zib ntab ib hnub yog tso cai nyob rau hauv ob peb koob tshuaj, yog tias muaj lwm yam khoom qab zib thiab qab zib tsis suav nrog.

• Pib siv cov piam thaj ntawm kab tsib.

Cov qhob noom xim kasfes tsis muaj qab zib muaj suab thaj caramel thiab yog qhov haum rau ci hauv tsev. Nrog yuav luag sib npaug ntawm cov calories nrog cov piam thaj dawb, xim av yog ib qhov chaw ntawm magnesium, hlau, calcium, phosphorus thiab potassium.

• Cov khoom qab zib uas siv tau muaj xws li marshmallows, khaub noom, jelly thiab marmalade. Lawv tau ua raws pectin - lub ntuj soluble fiber ntau, thiab lawv muaj cov lus qhia hauv calorie tsawg: marshmallows txog 300 kcal, thaum chocolate - tshaj 500 kcal. • Cov txiv hmab txiv ntoo qhuav thiab cov txiv ntoo tshiab tuaj yeem noj tau ob qho tib si thiab siv ntau cov khoom qab zib hauv tsev thiab kab ntsig. Zom cov txiv hmab txiv ntoo qhuav, yaj gelatin hauv mis los yog kefir thiab sib xyaw cov khoom xyaw. Sau cia hauv qhov txias kom txog thaum nws tsim tag. Cov khoom qab zib no tso cai rau koj kom koj nqhis dej rau cov khoom qab zib • Xaiv cov qhob noom xim kasfes nrog cov ntsiab lus cocoa ntau tshaj plaws. Cov chocolate dub yog qhov zoo dua los ntawm lub cev thiab muab cov satiety ntau dua piv rau cov mis. Muaj li 25 gram ntawm cov chocolate tsaus nyob hauv ib hnub yuav tsis ua mob rau koj lub cev. Fructose muaj nyob hauv cov txiv ntoo thiab cov txiv hmab txiv ntoo, tab sis koj tuaj yeem yuav nws hauv chav haujlwm tshwj xeeb ntawm tsev muag khoom noj. Cov calories ntau ntawm fructose yog kwv yees tib yam li cov suab thaj, thiab hauv kev hais txog kev qab zib nws tshaj nws los ntawm kwv yees li 1.5-1.7 zaug. Nws yuav tsum siv cov tsaj, xws li cov piam thaj dawb. • Thiab rau cov khw muag khoom noj nws muaj qab ntawm Nyij pooj - wagashi. Nws tau npaj los ntawm cov khoom xyaw ntuj: txiv ntoo, txiv hmab txiv ntoo qhuav, txiv ntseej, seaweed, mov lossis taum mov paj, paj txiv ntoo. Cov khoom qab zib no muaj cov suab thaj tsawg kawg lossis, feem ntau, tsis muaj nws txhua.

Noj cov khoom qab zib mas zoo tshaj plaws thaum sawv ntxov.

Xaiv cov khoom kom yog, nquag thiab zoo nkauj!

VIM LI CAS THIAJ RAU SWBET Yog hais tias kuv xav ploj

Lub siab xav kom poob phaus tsis yog qhov tsawg hauv peb lub sijhawm. Cov neeg feem coob tsis xaiv kev tawm dag zog thiab ua haujlwm tsis tu ncua, tab sis noj zaub mov nruj. Tseeb tiag, kom noj mov me ntsis, sij hawm ntau tsis tsim nyog, thiab nyiaj yuav cawm tau. Hauv kev muaj siab yuag, ntau tus ntxhais mus txog kev tawm tsam kev tshaib nqhis - tsis kam noj tshais, noj su nruab nrab thiab noj hmo.

Raws li cov kws tshawb nrhiav hauv Columbia University, cov neeg uas ua raws txoj kev noj haus nyuaj yuav noj tsis ntau "noj" 1000 kcal. Qhov no tsis saib xyuas zoo rau cov kev ua haujlwm tsis tseem ceeb ntawm cov hlab hlwb. Ntawm no yog lub hlwb thiab xa lub teeb liab "noj tsawg kawg ib yam dab tsi."

Vim li cas peb xav tau cov khoom noj qab zib, thiab tsis yog, piv txwv li, ib lub tais ntawm oatmeal lossis ib qho kev pabcuam ntawm nqaij qaib mis? Lub hauv nruab nrab hauv cov hlab ntsha tsuas yog ua haujlwm ntawm cov piam thaj, thiab rho nws los ntawm cov khoom qab zib tau yooj yim dua li los ntawm cov zaub mov zoo noj nplua nuj nyob hauv cov protein lossis cov khoom xyaw ua ke carbohydrates. Thiab lub cev nyiam cov kev daws teeb meem yooj yim.

Yuav ua li cas yog tias txhua txhua hnub koj xav kom muaj khoom qab zib: yog tias koj paub tseeb tias koj tsis tuaj yeem noj ntau dua thiab yuag poob lossis ua kom yuag, koj yuav tsum tau soj ntsuam cov zaub mov kom zoo.Nco ntsoov suav nrog cov khoom noj carbohydrates hauv nws - buckwheat, oatmeal thiab nplej xim av yuav pab koj lub cev ib txwm muaj qee yam piam thaj hauv khw rau lub hauv nruab nrab cov hlab ntsha.

Noj tas li, tib lub sijhawm, yog li ntawd lub cev yuav kawm paub ua raws li koj muab rau koj sai. Txoj cai 10% yuav tseem pab koj. Suav kaum feem pua ​​ntawm koj cov khoom noj calorie txhua hnub thiab noj cov khoom qab zib uas koj nyiam lossis txhua yam uas koj lub siab xav.

VIM LI CAS HO HEEV LOSSIS YOG HAIS TIAS KUV CAIJ CEV?

Tshwj xeeb cov neeg ntaus pob ncaws pob los yog cov neeg nyiam kev sib tw ua pab pawg muaj kev txom nyem rau cov ncauj lus no. Cov nqaij thaum lub sijhawm ua haujlwm hnyav no pub rau cov kua nplaum pleev ntau dua. Nws yog qhov yooj yim kom tau los ntawm kev zom cov carbohydrates.

Yog tias porridge lossis lwm qhov ntawm cov carbohydrates tsis tau "pluav" hauv koj cov zaub mov 3 teev ua ntej kev cob qhia, cia siab tias yuav muaj zog zoo rau cov khoom qab zib tom qab kev tawm dag zog. Thaum lub sijhawm ua haujlwm, cov leeg yuav ua kom tiav rau cov txheej txheem qabzib, thiab yuav xav tau ntau dua nws txhawm rau kom rov zoo.

Yog vim li ntawd nyob rau hauv kev noj haus ntawm cov neeg ua kis las los yog tsuas yog kev kawm paub yuav tsum muaj porridge, qhob cij qhob cij, ceg thiab zaub. Kev noj txiv hmab txiv ntoo, tshwj xeeb tshaj yog nplua nuj hauv fiber ntau thiab pectin, kuj tsis raug txwv. Qhov nruab nrab, peb xav tau 3-4 g ntawm carbohydrates ib 1 kg ntawm lub cev qhov hnyav los tswj cov leeg ua haujlwm.

Tias yog vim li cas cov zaub mov muaj protein ntau ntev ntev tsis haum rau cov seev cev, cov neeg sib tw, cov neeg caij skiers thiab cov neeg nyiam aerobics. Yuav ua li cas: yog tias koj xav tau cov khoom qab zib tom qab kev cob qhia, koj tuaj yeem siv lub qhov rai "carbohydrate" ((20 feeb tom qab qhov kawg ntawm kev txav)) thiab noj 1-2 cov txiv ntoo zoo nkauj.

Yog tias qhov nqhis ntawm cov khoom qab zib tau hla koj hauv ob peb teev, noj ... zaub mov nrog txiv hmab txiv ntoo lossis txawm tias cia koj tus kheej me me ntawm cov mov ci.

VIM LI CAS PERMANENTLY xav ua kom tawm mus yog kuv tsis ploj thiab tsis yog CARRY TAWM HAUV kev ua si

Feem ntau lub siab xav kom haus cov carbohydrates yooj yim dua yog cuam tshuam nrog kev ua si ntau ntxiv rau cov hlab ntsha tawg. Nws tsis tas yuav daws cov teeb meem nyuaj ua lej los yog npaj rau kev sib kho. Lub paj hlwb thiab cov hlab ntsha xav tau kev noj haus ntau ntxiv tsuas yog tias peb ntxhov siab ntev ntev.

Kev sib cav nrog cov neeg hlub, teeb meem tom haujlwm, kev ntxhov siab, qhov paub txog "tag kev cia siab" ntawm lub neej - txhua yam no yog cov hauv kev ncaj qha rau txoj kev nplij siab. Qhov teeb meem loj yog tias tsis muaj leej twg qhia peb kom so kom txaus thiab daws peb cov teeb meem kev xav, tab sis ntau lub tswv yim ntawm koob "noj chocolate, hnov ​​zoo dua" - ib dime kaum os.

Cov teeb meem kev xav, ib yam li lwm qhov, xav tau los daws chaw, tsis yog tsim los. Yog tias qee yam ua rau koj npau taws, tab sis koj tsis muaj lub sijhawm los rhuav tshem qhov kev tsis txaus siab, ua kom lub cev hnyav. Nrog kev tawm tsam "kev" qeeb "ntev - ntawm qhov tsis sib xws, cov txheej txheem so. Txawm li cas los xij, kev noj cov qhob noom chocolate txhua lub sijhawm tsis yog kev xaiv.

Yuav ua li cas kov yeej txoj kev xav mus rau cov khoom qab zib: ncaj ncees lees rau koj tus kheej tias dab tsi ua rau koj npau taws heev.

Tej zaum qhov no yog ib txoj hauj lwm unloved los yog tsis dhau ntse thiab rhiab tus thawj coj? Lossis koj puas tau ua txuj tias koj tus txiv zoo tag nrho, tab sis koj xav tias tsis muaj kev saib xyuas thiab tsis muaj kev ntxhov siab hauv tsev neeg? Ua ntej, taw qhia koj lub siab, sau lawv hauv ntawv, thiab xav txog yuav ua li cas koj tuaj yeem pov lawv tawm yam tsis tau nqa mus los ntawm kev siv ntau dhau, thiab tsis ua dab tsi rhuav tshem.

Pom zoo: kev kho kom hnyav lub hauv paus vim li cas koj thiaj xav kom muaj khoom qab zib tom qab noj? Yog tias koj pheej xav tau khoom qab zib txawm tias tom qab lub siab noj mov, ob txoj hauv kev yog tau: yog tias koj tsis tau noj carbohydrates txaus rau koj qhov hnyav thiab hom kev tawm dag zog, thiab lub cev sim them rau cov ntshav qabzib tsis txaus siab nyob rau hauv txoj kev no, lossis koj nyuam qhuav tau siv cov khoom qab zib thiab noj kom huv. dej tsis huv. Yuav kom kov yeej txoj kev nqhis rau cov khoom qab zib, kawm noj kom muaj txiaj ntsig hauv thawj qhov xwm txheej, thiab tsuas yog tso cov cwj pwm tsis zoo hauv ob. Vim li cas koj xav ua khoom qab zib thaum lub caij koj? Qhov tseeb, txawm tias cov kws tshawb fawb tsis muab lus teb rau lo lus nug no.Qee cov kws tshawb nrhiav hais tias qhov no yog lub cev ua li cas rau qhov poob ntau ntawm cov hlau nrog ntshav.

Kuj tseem muaj tus cwj pwm coj cwj pwm - peb tab tom sim tshem tawm qee qhov tsis xis nyob los ntawm kev noj zaub mov, uas peb koom nrog tej yam qab ntxiag. Yuav ua li cas txo cov nqhis dej rau cov khoom qab zib thaum lub sijhawm coj khaub ncaws? Noj ntau yam thiab muaj kev sib luag, thiab cia koj tus kheej so ntau hnub no.

Vim li cas koj xav noj khoom qab zib ua ntej hnub coj khaub ncaws? Cov kws tshawb fawb tau pom tias muaj ib qho tsis tu ncua - khoom noj “kev ntshaw” feem ntau tshwm sim rau cov neeg ntshai heev thiab noj tsis tau. Yog li qee zaum "tsoo" koj cov khoom noj uas tsis muaj calorie ntau nrog cov khoom noj qab haus huv, thiab khoom qab zib kg yuav nyob zoo. Koj puas xav tau cov khoom qab zib thaum caij ntuj no? Feem ntau nws ua rau cov neeg uas xav poob phaus.

Tib neeg mob siab rau kev txiav cov calories thiab ib yam qab zib rau cov khoom qab zib, lub cev teb rau lub siab xav noj tsawg li sai tau. Sim tsis txhob txo qis kev noj zaub mov los ntawm ntau dua 500-600 kcal txawm tias nyob rau hnub ceev ceev, thiab cov teeb meem yuav daws tau. Koj puas xav ua khoom qab zib yav tsaus ntuj? Kev nqhis cov khoom qab zib thaum yav tsaus ntuj tuaj yeem cuam tshuam nrog kev mob siab ntsws los ntawm lub luag haujlwm txhua hnub, thiab nrog cov zaub mov tsis sib npaug.

Mloog koj tus kheej - koj tsuas yog kawm tsis txaus ntseeg lossis koj ua haujlwm hnyav dhau. Sim tshem tawm qhov ua rau no.

Yog tias koj xav tau khoom qab zib kom tsawg ...

Yog tias koj pheej xav tau cov khoom qab zib, lawv yuav qhia peb sai sai uas tsis muaj dab tsi hauv lub cev. Txawm hais tias qhov tseeb tiag, cov laj thawj tuaj yeem ua ntau qhov ntau thiab tob dua li qhov tsis muaj zog ntawm magnesium thiab theobromine. Yog lawm, txhawm rau paub yog tias magnesium yuav liam rau qhov tseeb koj noj chocolate chocolate thib peb hauv ib hnub yog qhov yooj yim heev.

Saib pes tsawg nqaij ntses, nqaij taum thiab buckwheat muaj rau hauv koj cov khoom noj. Tsis yog tiag? Tsis ceeb, chocolate yog nws cov peev txheej pheej yig tshaj.

Qhov tseeb, cov kws tshawb fawb tseem tsis tau txiav txim siab qhov tsis ncaj ncees nrog peb yog tias kev nqhis rau cov khoom qab zib kov yeej txhua qhov tsis tuaj yeem pom thiab siv cov ntawv txaus ntshai.

Yog tias koj xav noj khoom qab zib, nws txhais tau tias mob ntshav qab zib

Coob leej yeej ntseeg tus pog cov lus qhia txog kev kuaj ntshav qab zib.

Ua pob puas, qaug zog lossis ua dej pias? Mob ntshav qab zib Xav tau tus hniav qab zib? Nov yog nws! Thiab yog tias qhov nqai rau cov khoom qab zib tsis yog suav? Si laim rau glucometer! Peb tsuas yog yuav qhia koj qhov kev coj noj coj ua uas nws raug nquahu kom ntsuas cov ntshav qab zib txhua txhua rau lub hlis yog tias koj muaj hnub nyoog tshaj 25 xyoos, thiab koj tuaj yeem tau txais los ntawm kev kuaj ib xyoos ib zaug yog tias koj tseem hluas.

Tab sis kom ceeb, thiab, tshwj xeeb, los ua kom tus kab mob hauv tsev "ntsuas" rau koj tus kheej, thiab tom qab ntawd "kho nrog tshuaj ntsuab" rau kev muaj tus mob muaj txiaj ntsig, tsis tsim nyog. Hypochondria tsis tau ua rau ib tus neeg puas hlwb noj qab haus huv yog tias koj txhawj xeeb, lossis muaj ntshav qab zib hauv koj tsev neeg keeb kwm - tsuas yog mus rau endocrinologist.

Los ntawm kev nqhis rau ib tus hluas nkauj qab zib tsis tuaj yeem tua

Lwm qhov kev paub los ntawm "tshuaj nyiam". Peb txhua tus paub tias nyob hauv cov poj niam, kev xav thiab qab los noj mov tuaj yeem cuam tshuam rau qhov txawv txav ntawm cov tshuaj hormones nyob ntawm hnub ntawm hnub coj khaub ncaws. Yog li nyob rau hauv lub ntiaj teb niaj hnub no kev paub yog txhawb rau qee tus tseeb.

Tawm tsam kev tsis ncaj ncees hauv chaw haujlwm? Yog lawm, koj muaj PMS! Kuv yuav ib qho chocolate nyob ntawm qhov khoom siv roj tsuas yog vim kuv nyiam daim ntawv lo? Muaj tseeb PMS! Thiab yog tias tom tsev koj tau hais tawm ntawm niam-hauv-tus neeg raug kev taug kev ntawm kev ua poj niam.

Yog li, tsis muaj pov thawj tshawb pom tias muaj kev hloov pauv hauv qib ntawm estradiol rau progesterone qee qhov cuam tshuam peb txoj kev xav noj khoom qab zib. Qhov tseeb, xws li cov kev hloov pauv hloov ua rau txo qis ntawm qhov kev xav dhau los, thiab peb twb tau nce qhov kev xav zoo li peb tuaj yeem.

Thiab peb paub yuav ua li cas - nrog chocolate, vim peb feem ntau dhau los ntawm nws txoj kev sib txawv, poob cov menyuam nyiam yam yooj yim xws li seev cev, ua si thiab teeb duab thaum laus.

Yog tias koj muaj PMS tiag, koj tuaj yeem sim ob peb txoj hauv kev los daws qhov teeb meem. Cov kws kho mob tuaj yeem sim kho tus mob nrog rau kev noj qab haus huv cov vitamins, lawv tsuas tuaj yeem sau cov tshuaj hormonal pov thawj uas yuav txo qib keeb kwm yav dhau los.Thiab tej zaum lub hom phiaj teev npe hauv kev xav ntawm lub siab ntsws kev xav yuav pab koj.

Sau rau koj tus kheej, piv txwv, raws li lub hom phiaj tiag tiag thiab ua tau rau lub hnub tsis muaj khoom qab zib. Feem ntau. Los yog muaj, tab sis qee tus nqi.

Thiab rov qab rau cov ntawv sau ib ntus dhau ib ntus, thiab kom tau txais kev txhawb zog ntxiv, los nrog qee yam duab uas yuav cim koj cov txiaj ntsig ntawm koj tus kheej los ntawm qhov tseeb tias koj yuav tsis noj khoom qab zib.

Yog tias koj lub sijhawm PMS ntxhov siab, xav txog qhov koj tuaj yeem npaj koj cov haujlwm li cas kom tsis txhob ris ntau dhau. Qhov zoo tshaj plaws, mob siab rau feem ntau "nyuaj" hnub rau qee cov haujlwm ib txwm ua uas tsis ua rau muaj kev cuam tshuam loj heev thiab tsis tas yuav tsum tau mob siab rau. Thiab khaws tej yam qab zib, tab sis tsis tsim kev puas tsuaj, yog tias kev quav yog qhov muaj zog tshaj li koj.

Koj tsis tuaj yeem ua yam tsis muaj qab zib yog tias koj yog tus neeg ua haujlwm ua haujlwm

Qhov no yog qee yam los ntawm menyuam yaus.

Nco ntsoov, lawv tau tso cai rau tsuas yog qee qhov dej thiab chocolate rau kev xeem ntawv hauv tsev kawm ntawv, thiab cov neeg tshaj lij ntse tshaj yuav luag txhua qhov kev kawm ntawm physics nrog rau kev siv tshuaj ntawm lub nrig? Thiab qee tus tseem tswj kom coj ob peb ntawv sau nrog lawv.

Luag tias peb lub hlwb noj khoom qabzib. Yog li, tsis muaj lub caij nyoog kom ci ntsa iab yog tias koj tsis noj chocolate. Los yog ... tseem muaj feem ntau, tshwj xeeb yog tias koj noj ib txwm thiab noj cov khoom noj uas muaj carbohydrates ntau dhau, thiab tsis yog qee qhov yooj yim xwb?

Qhov tseeb, qhov tsawg kawg nkaus yuav tsum tau ua rau lub hlwb ua haujlwm yog 140 g ntawm carbohydrates hauv lawv daim ntawv dawb huv ib hnub. Los ntawm dab tsi kom tau lawv yog qhov teeb meem tus kheej rau txhua tus neeg.

Thiab nws tsis tsim nyog kom noj qee cov qhob noom chocolate thiab yob, lub khob ntawm lub khob kuj tseem yuav tau ib qho kev nqis peev hauv lub txhab nyiaj carbohydrate piggy. Los yog cov txiv av, txiv tsawb lossis txiv kab ntxwv.

Yog lawm, nws tsis muaj teeb meem txhua lub sijhawm, tshwj xeeb yog tias koj tau txais tsis tsuas 140 g ntawm carbohydrates, tab sis tsawg kawg yog 3-4 g rau 1 kg ntawm qhov hnyav hauv lub cev tam sim no.

Qab zib - qhov tseem ceeb ntawm kev noj haus

Cia peb tig mus rau keeb kwm. Puas yog peb cov poj koob yawm txwv ib txwm noj khoom qab zib? Tsis yog, khoom noj qab zib pastries, jam thiab pies nrog nws tsis yog lub hauv paus ntawm cov khoom noj. Nws tau txais kev pab, rau feem ntau, khaub thuas mov thiab khoom noj siv mis. Cov khoom qab zib nruj nkag mus rau kev noj haus tsuas yog nyob rau xyoo 20, thiab txawm tias tom qab ntawd, tsuas yog nyob rau hauv lub caij ntawm cov khoom noj nplua mias. Thiab tsis li, peb yuav tsis tuag yog tias peb tsis noj lawv txhua hnub.

Dab tsi tuaj yeem txuas nrog qhov xav tau los noj qab zib kom tsawg?

Cov kws kho mob thiab kws kho paj hlwb tshawb pom cov laj thawj hauv qab no rau kev quav tshuaj rau cov zaub mov qab zib:

Cov khoom qab zib thiab cov piam thaj uas lawv muaj yog cov carbohydrates ceev uas tuaj yeem ntws los ntawm cov hnyuv mus rau cov hlwb thiab muab lub zog rau lawv. Yog li no, thaum peb tshaib plab heev, lub cev yuav xav kom muaj khoom qab zib kom sai nws lub zog thiab tsis siv lawv cov seem ntawm cov khoom "tshem tawm" los ntawm carbohydrates los ntawm lwm yam khoom.

Calorie Tsawg Tsawg

Qab zib tsis tuaj yeem pauv lwm qhov teeb meem kev mob hlwb. Lub siab xav noj nws tuaj yeem yog cov lus teb yooj yim ntawm koj lub cev rau qhov tseeb tias koj tsis tau noj txaus. Nws tshwm sim uas ib tug neeg nrhiav kom poob phaus ntau uas nws cuam tshuam nrog nws lub cev kev hnyav, thiab nws tsis tuaj yeem ua nws ntawm cov zaub mov tsis muaj calorie kom txaus.

Txwv txiav tus cwj pwm noj mov, thiab lwm yam zoo sib xws, raug siv. Tab sis qhov no tsis tshua pab, tshwj xeeb yog tias koj coj mus rau hauv tus account qhov tseeb tias muaj = qee yam koj xav tau.

Feem ntau, cov khoom qab zib tsis tau paub kom tau txais cov khoom noj tsis zoo rau cov neeg raug tsim txom ntawm "tsim nyog" hauv lub siab ntawm "tsis txhob noj dab tsi uas yuav tsis yog nqaij qaib, mov, lossis dib."

Yog tias koj ua kom poob phaus, carbohydrates tsis tau txiav txim siab, tab sis tsuas yog cov khoom qab zib sib xyaw, sim suav cov calories. Tej zaum qhov tsis muaj nyiaj tsuas yog loj heev, thiab yog li ntawd koj xav kom khoom qab zib tsis tu ncua.

Sim ua raws li "phau ntawv" kev tsis txaus ntawm 200-300 kcal rau ib hnub, thiab tsis poob rau hauv qab no. Xav kom poob phaus sai dua? Txuas cov cardio, sim ua kom ntau dua, tab sis noj tsis tsawg.

Txoj kev no koj yuav muaj peev xwm zam lub cev tsis xwm yeem yooj yim dua thiab tuaj yeem nquag ua haujlwm

Kev noj tsis txaus, kev noj zaub mov kom nruj

Txoj kev noj no feem ntau ua rau lub sijhawm uas lub cev tau txais tsuas yog ib hom kev noj haus thiab kev paub tsis txaus rau lwm tus. Piv txwv li, yog tias koj ua raws li kev noj zaub mov protein, lub cev yuav ntsib qhov tsis muaj peev xwm ntawm carbohydrates, yog li nws yuav yuam koj kom noj lub ncuav mog qab zib los yog chocolate bar.

Cov piam thaj hauv ntshav tsawg

Qhov xwm txheej zoo sib xws tuaj yeem tsim qee yam kab mob, noj tshuaj los yog noj zaub mov kom nruj. Ua li nws tau, tab sis nrog qhov tsis txaus ntawm cov piam thaj, lub cev yuav sim hauv txhua txoj hauv kev los kho nws vim khoom noj qab zib.

Qab zib yog ib qho zoo heev sedative, yog li ntawd, nrog kev ntxhov siab ntxhov siab, lub cev pib xav tau chocolate txawm tias thaum hmo ntuj. Cov cocoa taum uas siv los ua cov qhob noom xim kasfes muaj serotonin (qhov “kev zoo siab ntawm kev zoo siab”) thiab muaj caffeine, uas muaj peev xwm ua kom lub suab nrov sai sai.

PMS, pib kev pib coj khaub ncaws, kev coj khaub ncaws

Cov laj thawj rau lub siab xav noj cov khoom qab zib nyob ib ncig ntawm lub moos tuaj yeem tshwm sim hauv kev sib txuas nrog cov lus hais tsis txaus los ntawm hormonal tsis txaus. Tseeb, ua ntej kev coj khaub ncaws thiab ua poj niam lub hnub hauv poj niam, qib ntawm progesterone yog txo qis, uas, nyeg, provokes qhov pib ntawm kev nyuaj siab lub xeev.

Yog li lub cev thiaj li sim los qhuas vim yog serotonin. Ib qho xwm txheej zoo sib xws no tshwm sim nrog lub cev ntas.

Cev xeeb tub

Thaum cev xeeb tub, tus poj niam lub cev siv ntau lub zog, yog li nws xav tau cov khoom noj muaj protein ntau. Tsis tas li, cov niam cev xeeb tub tej zaum yuav raug tsim txom los ntawm qee yam khoom thiab muaj yees coj txawv txawv rau lwm tus. Nws feem ntau tshwm sim uas tus poj niam cev xeeb tub muaj lub siab xav rau cov khoom qab zib, tshwj xeeb tshaj yog thaum yav tsaus ntuj thiab thaum tsaus ntuj.

Haus cawv

Tom qab cawv, peb lub cev poob cov vitamins thiab cov zaub mov muaj txiaj ntsig, thiab yog li ntawd ob peb lub khoom qab zib yog txoj hauv kev kom rov muaj zog sai.

Thaum ib tug neeg tsis muaj dab tsi ua, nws yuav tsis nco qab ua ib qho kev ntxhov siab nyob sab hauv thiab sim "tua" nrog kev sib zom. Hauv qhov no, kev nqhis dej tuaj yeem tsim tsis tsuas yog rau khoom qab zib, tab sis kuj ntxiv rau tag nrho lwm cov khoom uas nyob hauv tub yees.

Dab tsi hauv cov khoom ploj hauv lub cev yog tias nws yuav tsum muaj khoom qab zib?

Cov kws qhia kev noj qab haus huv tau hais tias dhau ntawm kev nqhis cov khoom qab zib, peb lub cev tshaj tawm qhov xav tau sai kom tau "tsawg" cov vitamins thiab cov vitamins. Yuav kom nkag siab meej dab tsi cov ntsiab lus koj lub cev tsis muaj, ib lub rooj tsim los ntawm kws kho mob thiab khoom noj khoom haus zoo yuav pab.

Tab sis txawm tias cov lus no tsis nthuav dav txhua txoj hauv kev xaiv rau kev nqhis khoom qab zib.

Hauv qhov teeb meem no, nws yog qhov tseem ceeb tsis yog tsuas yog coj mus rau hauv tus account lub siab xav noj yam qab zib, tab sis kuj yog cov khoom koj xav tau:

• Qaug apricots - muaj qhov tsis txaus ntawm cov vitamin A. Muaj nyob hauv: avocado, melon, peppers, txiv duaj, qos yaj ywm, zaub cob pob, qe, tshij, carrots, mob siab, ntses.
• Txiv tsawb yog qhov muaj kev xav tau cov Potassium (K) ntau. Muaj nyob rau hauv: qhuav apricots, peas, txiv ntoo, taum, prunes, qos yaj ywm, figs, txiv lws suav.
• Qhob noom xim kasfes yog qhov ua tsis muaj peev xwm ntawm cov hlau nplaum (Mg). Muaj nyob hauv: ntoo thuv txiv ntoo thiab noob txiv ntoo, txiv laum huab xeeb, txiv maj phaub, almonds, buckwheat, mustard, seaweed, oatmeal, millet, taum pauv, taum.
• Hmoov nplej - muaj peev xwm tsis txaus ntawm Nitrogen (N) thiab rog. Muaj nyob hauv: taum, ceev, nqaij.

Cov khoom uas tuaj yeem hloov cov khoom qab zib "tsis zoo"

Kev noj zaub mov nruj rau lub cev kuj tseem tsis tau txais txiaj ntsig, qhov tsis txaus ntawm cov vitamins ua rau lub cev tsis sib haum xeeb hauv kev ua haujlwm ntawm tag nrho lub cev, yog li ntawd, cov lus tawm suab yog qhov xav tau los xaiv cov khoom noj. Nws yog qhov tsim nyog los tig mus rau tus kws qhia noj haus lossis tsawg kawg tau txais kev sab laj nrog kws kho mob, vim tias cov neeg muaj ntshav qab zib, mob qog thiab kab mob plawv yuav tsum koom tes nrog cov phiaj xwm kev noj zaub mov tshwj xeeb.

Dab tsi tuaj yeem hloov pauv qab zib:

• Zib ntab- cov khoom ntuj tsim uas tuaj yeem hloov cov khoom qab zib, nws muaj cov piam thaj thiab fructose, kua txiv hmab txiv ntoo, cov roj qab ntsev, cov roj ntsha tseem ceeb, amino acids. Hauv qhov no, cov zib ntab ntuj muaj txiaj ntsig ntau dua, tab sis nws kuj muaj cov carbohydrates, yog li koj tsis tuaj yeem siv nws ntau dhau.
• Dried txiv ntoo- muaj fiber ntau thiab fructose. Pab tau qhuav apricots, hnub tim, raisins thiab qhuav berries. Nws raug nquahu kom tsis txhob yuav lub tshuab ziab khaub ncaws uas tau so hauv cov kua qab zib.
• Qhob noom xim kasfes dub - nws yog qhov zoo dua los xaiv cov pobzeb nrog cov ntsiab lus siab tshaj plaws ntawm cocoa khoom (ntawm 70%), nws muaj cov ntsiab lus qab zib tsawg dua. Nrog rau kev ua lub neej nquag, koj tuaj yeem haus tau txog 30 grams tauj ib hnub.
• Marshmallows- tsis muaj cov rog, nws ua raws cov protein thiab gelatin, qee zaum tom kawg hloov nrog agar-agar. Txawm li cas los xij, cov khoom lag luam yuav feem ntau muaj suab thaj thiab dyes, yog li ntau dua 1-2 marshmallows ib hnub tsis raug tso cai. Nyob rau hauv tsev, nws yog ua los ntawm txiv apples.
• Marmalade thiab pastille - npaj los ntawm cov txiv hmab txiv ntoo puree, uas muaj pectin ntau, qhov no pab txhawb kev tsim cov collagen hauv lub cev. Nws yog tsim nyog tso tseg marmalades, sprinkled nrog piam thaj lossis vanilla.
• Fresh berries thiab txiv hmab txiv ntoo - raug suav hais tias yog qhov muaj txiaj ntsig zoo tshaj plaws ntawm cov npe teev cia. Qhov ntau tshaj-muaj calorie ntau yog txiv quav ntswv nyoos thiab txiv tsawb, koj yuav tsum caiv lawv. Koj tuaj yeem muaj kev nyab xeeb noj cov txiv pos, txiv ntoo, txiv tsawb ntoo, txiv kab ntxwv, txiv av txiv ntoo thiab lwm cov txiv ntoo uas muaj cov vitamins ntau. Ntawm zaub, taub dag yog zoo nkauj qab zib.
• Jelly- Nws yog npaj los ntawm kua txiv hmab txiv ntoo thiab gelatin, yog li ntawd tsis muaj cov rog. Dab tsi yog muag hauv khw muag khoom hnab muaj, ntxiv rau gelatin, ntau ntawm fructose thiab tsw txhim kho.
• Txiv hmab txiv ntoo dej khov - Nov yog lwm txoj kev qhia txog dej khov uas koj tuaj yeem ua koj tus kheej. Tsuas yog cov kua txiv txiv ntoo (lossis cov qos yaj ywm ci) thiab cov pwm xav tau.

Kev noj zaub mov ua noj ua haus tam sim no kev lag luam tag nrho. Yog li ntawd, yog tias tsis muaj sijhawm, tab sis koj xav tau cov khoom qab zib, koj tuaj yeem ua ib qho kev txiav txim rau cov khoom lag luam ntawm kev txaus siab. Ntawm kev muag, tag nrho cov khoom raug sau, los ntawm cov txiv ntoo ua lub txiv rau cov txiv ntoo tshiab.

Qhia Txog Dessert Cov Kab Ke

Muaj kev soj ntsuam xyuas pom tias nrog kev noj haus txhua hnub txog li 1 kg ntawm cov txiv hmab txiv ntoo lossis cov txiv ntoo, qhov hnyav txog li 3-4 kilo yog pom. Muaj ntau yam zaub mov txawv dua li hloov cov khoom qab zib thaum noj mov; peb yuav xav txog cov neeg nyiam tshaj plaws.

Txiv ntoo jelly nrog lub ntuj yogurt, uas tuaj yeem hloov nrog qis-rog qaub cream. Rau 1 kg ntawm txiv hmab txiv ntoo (muaj: kiwi, txiv pos nphuab, txiv kab ntxwv, thiab lwm yam) koj xav tau 2 lub hnab ntim kua roj sai li sai ntawm 25 grams thiab 200 grams yog ntuj tsis muaj roj. Nkaws yuav tsum tau nyob sab lauj kaub los yog txhaws tam sim ntawd hauv dej kub (nyob ntawm daim ntawv qhia rau kev siv), tom qab ntawd sib xyaw nrog cov kua mis nyeem qaub. Ua kom tag nrho cov khoom xyaw rau hauv daim ntawv sib sib zog nqus thiab tawm hauv tub yees kom txog thaum ua tiav rau 1-3 teev.

Ci apples tuaj yeem npaj kom txhij hauv cov foos lossis nrog ib qho txuj lom. Qhov kev xaiv nrov tshaj plaws yog nrog zib mu thiab cinnamon. Koj yuav tsum tau txiav cov tub ntxhais ntawm lub kua kom tau txais qhov kev nyuaj siab me me, thiab tsis yog los ntawm qhov. Zib ntab yog nchuav rau hauv cov haujlwm so, txhua yam yog nchuav nrog cov cinnamon. Cov txiv hmab txiv ntoo yuav tsum tau pw hauv lub tais ci, yav tas los npog nrog parchment, ci txiv apples rau 20 feeb ntawm qhov kub txog 180 degrees.

Noj zaub mov paj nrog txiv ntoo, qhuav apricots thiab prunesCov. Rau kev ua noj, koj yuav tsum noj oat lossis pob kws hmoov, tsis muaj qab zib ntxiv li. Zom cov txiv ntoo thiab cov txiv ntoo kom qhuav. Cov khoom sib txuas ua ke yog 1 nrua qe thiab 5 diav mis. Qhov feem ntawm hmoov nplej thiab cov txiv hmab txiv ntoo qhuav yuav tsum yog ib tus rau ib qho, nws raug nquahu kom ntxiv 1 diav ntawm cov hmoov ci. Nws yog ib qho tsim nyog los muab txhua yam sib tov, lub khob noom cookie yuav tsum tsis muaj kua. Tom ntej no, yob ib txheej nyias ntawm cov khob noom cookie, koj tuaj yeem muab daim siab rau ib lub duab thiab ci hauv qhov kub ntawm 200 degrees rau 15-20 feeb.

Noj qab zib noom - npaj los ntawm txiv ntoo (70 grams), prunes (100 grams) thiab cocoa (40 grams). Raws li txoj hlua khi, koj yuav tsum tau noj 50 grams ntawm melted butter. Sib tov cocoa, tws txiv ntoo thiab prunes hauv ib lub tais, tom qab ntawd ntxiv butter thiab ua rau cov pob zoo, koj tuaj yeem yob lawv hauv cov txiv maj phaub. Los ua kom yooj yim, muab cov khoom qab zib tso rau ntawm cov tais diav, npog nrog ntawv ci lossis parchment, thiab xa hauv tub yees rau 3 teev. Khaws khoom qab zib kom tsis pub ntau tshaj 5 hnub.

Noj cov zaub mov sorbet - Nov yog kua txiv txiv hmab txiv ntoo sib xyaws sib xyaw hauv daim ntawv khov. Koj tuaj yeem xaiv cov khoom lag luam: txiv nkhaus taw, txiv puv luj, txiv apples, dib liab, kiwi, kuj ntxiv mint, txiv qaub, cloves, cardamom, cinnamon. Lub hauv paus ntsiab lus ntawm kev npaj yog zoo li smoothie - tag nrho cov khoom xyaw yog hauv av, tom qab ntawd muab nchuav rau hauv pwm thiab xa mus rau lub freezer rau 2-3 teev.

Tus naj npawb ntawm cov khoom qab zib tsis yog txwv rau cov khoom qab zib ib leeg xwb; muaj ntau txoj kev xaiv rau kev noj khoom qab zib thiab tsis tau zoo dua. Nws tsuas yog ib qho tseem ceeb uas yuav tsum paub txog lub zog ntawm cov khoom thiab haus nws kom tsawg.

Cov yees duab zoo siv yuav ua li cas hloov cov khoom qab zib ntawm cov khoom noj

Coob tus poj niam mob lub siab los rau cov khoom qab zib. Tej zaum yuav muaj ntau yam laj thawj rau kev xav noj khaub noom lossis ib qho ncuav ci ncuav qab zib (lossis tej zaum ob qho no). Ntawm lawv, kev tsis txaus tshuaj hormonal (tsis muaj yam tshuaj serotonin), kev mob tshwm sim premenstrual, mob nkees ntev, kev ntxhov siab. Ntau tus kws tshaj lij ntseeg tias txawm li cas los xij, muaj peev xwm kov yeej tau. Ntawm no yog cov khoom tseem ceeb, dua li hloov qab zib thiab cov kauj ruam los pab kov yeej cov kev phem no.

Qhov kev xaiv thib 1 - ntxiv cov protein

Protein zaub mov, ntawm chav kawm, tsis yog ib qho kev xaiv, dua li hloov qab zib Cov. Nyob rau hauv qhov kev txiav txim siab tias squirrels yuav tsis muaj peev xwm ua kom tiav txoj kev muaj siab mus noj halva lossis chocolate. Tab sis lawv tuaj yeem txo qhov kev nqhis no. Yog tias noj su lossis ua hmo koj noj qe nrog cheese lossis zaub paj, nqaij npuas kib, ces feem ntawm cov khoom qab zib yuav raug txo kom tsawg.

Qhov thib ob xaiv - cov roj peppermint

Yog tias cov khoom qab zib muab zais rau hauv khob ntawv lossis tub yees tseem qhia lawv tus kheej (tib lub sijhawm ntxov dua li xav pom), tom qab ntawd koj yuav tsum xav tias, dua li hloov qab zib Cov. Qhov zoo tshaj plaws - mint lossis peppermint dej lossis dej tshuaj yej ntsuab nrog mint. Pib qhov twg:

1. Txhawm rau cog cov nplooj ntawm mint, mus rau lub khw muag khoom, kom tsis txhob yuav cov khaub noom (koj tuaj yeem ua nws txoj cai hauv khw). Peppermint - zoo kawg nkaus rau kev tshaib plab.

2. Txhawm rau kom tsis txhob ncav cuag lwm cov qhaub noom, koj yuav tsum yaug koj lub qhov ncauj nrog cov dej mint tom qab qhov seem tso cai. Peppermint tshem tawm qhov ua qab. Lub sijhawm tom qab lossis ob teev, txhua yam tsis muaj qab zib yuav dhau los ua qab tshaj cov khoom qab zib.

3 txoj kev xaiv - cuam tshuam

Kev nqhis cov khoom qab zib yog qhov tsis zoo uas yuav tsum tau hloov nrog lwm tus cwj pwm. Yog li kev xaiv thib peb, dua li hloov qab zib :

2. saib koj cov yeeb yam nyiam,

3. ntaus piano (lossis lwm yam twj paj nruas),

4. cia li coj poj niam pw,

Feem ntau, sim tsis txhob zaum thiab tsis xav txog yummy.

Yuav ua li cas sib tham cov khoom qab zib thiab kev noj haus

Los ntawm kev muab cov khoom qab zib tso tseg, koj ua rau koj lub cev tsis muaj dab tsi tseem ceeb. Ua ntej, qab zib yog qhov tseem ceeb ntawm qabzib. Thib ob, khoom qab zib txhawb kev tsim khoom hauv cov tshuaj hormone serotonin, uas yog lub luag haujlwm tseem ceeb hauv kev tswj peb lub siab.

Txawm li cas los xij, yog tias koj khov kho txiav txim siab tso pov tseg txhua qhov "ua phem" qhov zoo, peb muab rau koj kom tau txais kev paub nrog qhov zoo thiab tsis muaj tsawg dua los hloov.

Kev noj haus yog twb tau txiav txim siab mob hnyav, thiab yog tias koj tseem tsis pub lub cev ntawm "kev xyiv fab kawg", ces nws tuaj yeem ua qhov tsis zoo. Txij ntawm no tag nrho cov kiv taub hau thiab tsaus nti tshwm sim hauv qhov muag thaum pom ncuav nyob ntawm lub qhov rais.

Cov khoom lag luam uas raug tso cai rau noj rau hauv cov khoom noj me me thaum noj zaub mov tuaj yeem ua kom peb lub siab ntev rau cov khoom qab zib, tab sis tsis muaj kev phom sij rau kev noj qab haus huv. Qhov loj tshaj plaws yog hauv cov khoom me me. Yog li dab tsi hloov cov qab zib?

1. Txiv hmab txiv ntoo yog cov khoom noj dab tsi tuaj yeem ua tiav tag nrho. Lawv muaj ntau lub fructose, thiab qhov no, zoo li koj paub, yog hom qab zib uas muaj txiaj ntsig zoo tshaj plaws.
2. Cov txiv hmab txiv ntoo qhuav - uas yuav saturate lub cev nrog cov vitamins tsim nyog, amino acids thiab kab kawm. Qhov loj tshaj plaws - tsis txhob tawv tawv thiab paub ntsuas.
3. Qab zib tshuaj yej, tab sis nrog zib ntab es tsis txhob qab zib. Txawm hais tias nws cov calories ntsiab lus, cov khoom lag luam thawj zaug muaj txiaj ntsig ntau dua li qhov ua tau kawg.
4. Marmalade, marshmallows thiab marshmallows.
5. Neeg rau, tsaus chocolate thiab berries (txawm khov).

Qab zib hloov chaw

Qhov txiaj ntsig tshaj plaws, tsis xav yog cov txiv hmab txiv ntoo qhuav. Txawm li cas los xij, txawm tias nyob hauv lawv muaj cov thawj coj.

Cov hnub tau suav tias yog tus neeg sib tw tiag tiag rau cov khoom qab zib, raws li lawv yog cov qab zib (70% fructose thiab sucrose). Tab sis, tsis zoo li yav dhau los, lawv tsis ua kom puas, tab sis, ntawm qhov tsis sib xws, ntxiv dag zog hniav txha hniav laus. Yog li, yog tias koj tseem tab tom xav txog yuav ua li cas hloov khoom qab zib nrog kev poob phaus lossis ua kom noj zaub mov kom yog, ua rau kom muaj kev xaiv kom haum rau cov hnub, vim tias lawv muaj:

• ntau tshaj 20 amino acids uas peb lub hlwb thiab cov hlwb xav tau,
• cov vitamins A, C, E thiab B 6,
• folic acid.

Tsis tas li ntawd, cov txiv hmab txiv ntoo qab zib rov qab plab hnyuv microflora. Koj tuaj yeem noj 15 daim nyob hauv ib hnub.

Koj puas paub tias qhuav apricot muaj ntau cov vitamins tshaj li cov tshiab? Thiab tsis tsuas yog tias lawv hloov cov khoom qab zib - qhuav apricots tseem "nrawm" txhua yam khoom phom sij tawm hauv lub cev thiab tiv thaiv lawv los ntawm kev ua kom tsis muaj ntshav.

Thiab thaum kawg, tus thawj coj thib peb ntawm cov txiv ntoo yog cov txiv hmab txiv ntoo uas qab zib. Raisins paub txog qhov muaj qhov kub siab ntawm cov vitamins B, yog li ntawd lawv tau siv tshwj xeeb tshaj yog thaum rov ua lub paj hlwb. Tsis tas li ntawd, nws muaj ntau cov zaub mov (calcium, hlau, phosphorus, magnesium), tsim nyog rau kev tswj lub cev thaum lub caij nplooj ntoo hlav.

Muaj kev txwv noj tsis zoo dhau

Dab tsi yog kev txhaum kom nkaum, peb cov pluas noj yog monotonous. Tshwj xeeb lawv tsis ci nrog kev saj ntawm cov neeg uas sim ua kom yuag poob lossis tsuas yog saib xyuas lawv kev noj qab haus huv. Koj tuaj yeem liam cov neeg nyiam thiab "tus neeg hu nkauj" ntawm buckwheat thiab nqaij qaib mis ntau li koj nyiam, tab sis cov ntsiab lus tsis ib txwm muaj nyob hauv lawv.

Peb txuag ntawm cov khoom noj, lossis sijhawm sijhawm ua noj, yog li peb noj ib yam nkaus rau ib nrab lub lis piam. Qab zib tau dhau los ua ib txoj hauv kev rau xim xim grey ua noj rau lub neej txhua hnub. Kev daws ntawm no yooj yim - yuav cov zaub mov txawv rau koj tus kheej, noj tsis tsuas yog nqaij qaib, tab sis kuj ntses, tsev me, qe, thiab lwm yam khoom noj muaj protein.

Thaum kawg, ua rau koj tus kheej txoj cai - sim ua cov txiv hmab txiv ntoo tshiab, thiab tsis yog cov uas koj tau noj thaum ntxov thiab tuaj yeem muaj peev xwm ntawm tus nqi luv. Sim sim, yuav cov kws ua khoom nyob, ua ib yam dab tsi kom koj nyiam khoom noj, thiab tsis yog ib feem ntawm koj kev siv nyiaj thiab "lub luag haujlwm" rau lub cev.

Thiab maj mam, koj yuav tsis xav tau ntxiv chocolate ntxiv kom ci tau koj cov zaub mov npub.

Mus cuag ib tug kws kho mob (GP) los soj ntsuam

Ua ntej tshaj plaws, koj yuav tsum kuaj xyuas koj cov ntshav qab zib, thiab, tej zaum, yuav tsum kuaj ib qho kev kuaj ntshav qabzib tshwj xeeb (nws yuav qhia koj paub yog tias koj muaj ntshav qab zib). Yog tias qhov ntsuas no yog qhov qub, pub ntshav los txiav txim theem ntawm cov khoom siv roj ntsha kab mob thiab cov vitamins.

Nws yog tau tias tom qab kuaj xyuas koj li kev noj qab haus huv thiab keeb kwm kev kho mob, tus kws kho mob yuav sau ntawv ntxiv rau kev xaiv tshuaj rau koj. Yog tias muaj teebmeem kev noj qab haus huv, nws yuav qhia koj tias yuav ua licas.

Nws Huab Tais Ntuj tus Huab Tais

Cov khoom tom ntej tsis tuaj yeem hais tias hloov cov khoom qab zib, thiab ntau tus kws qhia zaub mov hu nws ua khoom noj kho mob. Nws hais txog chocolate. Txaus ntshai? Tiag tiag yog qhov muaj txiaj ntsig zoo heev, tab sis tsuas yog tias hauv koj txhais tes dub iab.

Hauv hom qhob noom xim kasfes no, cov piam thaj tsawg kawg nkaus, thiab cocoa taum muaj cov tshuaj uas txhawb kev nco, ua kom lub siab dua thiab muab lub zog. 1/10 ntawm cov pobzeb txheem (10-15 g) tau tso cai rau noj txawm tias cov neeg uas ua raws li kev noj haus nruj tshaj plaws.

Vim li cas koj xav kom khoom qab zib yog qhov laj thawj tseem ceeb

Txhua yam yeej yuav zoo yog tias nws tsis tshua tu siab ...

Yuav ua li cas xws li "kev nce qib" hauv kev lag luam qab zib cuam tshuam rau peb txoj kev noj qab haus huv, peb txhua tus paub: mob ntshav qab zib, rog dhau, thiab kab mob nce ntxiv txhua xyoo.

Qhov zoo tshaj plaws, qhov no yog qhov tsis muaj zog txaus, nkees, tsis nco qab ... Cov neeg laus, menyuam yaus, cov hluas ...

Cov kws kho mob ua lub suab nrov: ntau ntau cov khoom qab zib tuaj yeem ua rau muaj kev rau txim loj!

Kuv xav tias nyob rau hauv qhov xwm txheej zoo koj tsuas yog xav tau kawm paub kom zoo rau koj tus kheej nrog cov khoom qab zib uas yuav tsis cuam tshuam dab tsi rau peb kev noj qab haus huv thiab tsos, provoking cellulite thiab cov tsos ntawm cov kilos ntxiv.

Kuv hais qhia dab tsi?

Cia peb hloov cov qab zib hauv peb cov khoom noj nrog rau ib qho uas yuav tsis muaj teeb meem. Qee yam peb muab pov tseg tam sim ntawd thiab hloov nrog cov khoom qab zib kom noj qab haus huv.

Cia peb sim tshem tawm cov piam thaj dawb los ntawm kev noj haus, lossis tsawg kawg hloov nws nrog cov tsis zoo uas tsis zoo dua.

Peb yuav kawm ua zaub mov qab zib peb tus kheej, thiab tsis txhob ntshai tias lawv yuav ua phem rau peb.

Kuv muaj ntau cov zaub mov txawv rau koj, sim ib zaug uas koj tus kheej tsis xav rov qab mus rau tom khw muag khoom qab zib, khoom noj nrog ntau yam tshuaj ntxiv thiab qab zib dawb!

Tab sis thawj qhov ua ntej: Kuv yuav siv ntau cov ntsiab lus rau cov ncauj lus no.

Thiab hauv tsab xov xwm hnub no kuv xav muab tswv yim rau koj los hloov cov khoom qab zib hauv zaub mov kom tsis muaj teeb meem rau lub cev thiab kev noj qab haus huv.

Yog li vim li cas koj ho xav qab zib?

Cov kws qhia zaub mov paub xaiv lub laj thawj peb vim li cas peb nyiam noj khoom qab zib:

• Khoom noj khoom haus rau qab zib

Nws feem ntau tau hais txog kev qhia txog caj ces rau cov khoom qab zib.

Zoo li, "qhov no tau txais los ntawm niam txiv": Kuv niam muaj lub qhov ncauj qab zib, txiv muaj hniav qab zib, yawg tau noj ntau yam khoom qab zib tas nrho nws lub neej, txiv ntxawm, tij laug, tus kws ua yeeb yam ... Nws muaj ntshav qab zib thiab rog tshaj - qhov no yog qhov kuv tau txais, ntawm no kuv yog ...

Qhov tseeb, nws tsis muaj dab tsi ntau tshaj li HABIT, "saib xyuas" (yam tsis muaj kev mob siab, tab sis vim tsis lees paub lub hauv paus ntawm kev noj zaub mov zoo) kis tau rau peb los ntawm lub npe hu ua "qub txeeg qub teg" los ntawm peb cov niam txiv. Thiab rau lawv - lawv niam lawv txiv. Tau txais kev sib txuas?

Peb nyuam qhuav kawm tas xwb. Thiab peb nyuam qhuav tau siv rau nws.

Haum rau qhov tseeb tias qhov no yog qhov qub. Txoj hmoo, zoo li, Kuv muaj, thiab koj yuav tsis ua dab tsi nrog nws li ...

Qhov tseeb, qhov no tsuas yog txoj hauv kev rau kev tshem lub luag haujlwm. Kuv tsuas yog tsis xav coj kuv lub neej hauv kuv tus kheej tes thiab pib hloov MYSELF.

Cwj pwm - uas yog txhua yam peb “xeeb ntxwv” thiab “caj ces xeeb ntxwv”.

Coob tus yuav xav tsis thoob: tab sis kuv niam kuv txiv txwv tsis pub kuv noj khoom qab zib ntau, vim li cas tom qab kuv hlub nws heev?

Vim tias lub txiv uas txwv tsis pub qab zib.

Thiab qhov no tseem yog lwm txoj kev ntxiab: Thaum laus lawm, tus me nyuam "los" tawm ntawm qhov uas yog qhov muaj lub siab xav ua thiab nkag tsis tau ua ntej.

Thiab tom qab ntawd huag, nyuaj npaum li cas dhia ntawm “koob” no! Insulin dependant yog qhov txaus ntshai tsis yog rau nws cov kev rau txim nkaus xwb, tab sis kuj vim tias nws nyuaj heev rau kev tsis kam lees.

“Ntxiv roj rau hauv hluav taws” yog cov tshuaj ntxiv uas pom muaj ntau hauv cov khoom qab zib hauv khw: khoom noj, flavors, thiab lwm yam. Lawv tsim kev sib zog ua tej yam no.

• Lub siab lub ntsws txoj kev quav rau cov khoom qab zib

Ib lub siab xav noj ib yam dab tsi qab zib tuaj yeem tsuas yog kev xav: piv txwv li, koj tau ntsib qee yam kev ntxhov siab ntawm lub siab (tsis ua haujlwm ntawm tus kheej ntiag tug, yuam majeure ntawm kev ua haujlwm, muaj kev sib cav nrog ib tus phooj ywg) ...

Lossis koj tsuas yog cev nqaij tawv xwb.

Ntau heev uas kuv tsis xav tias nws zoo li, thiab kuv tsis muaj sijhawm los thab ntxiv thiab ua tej yam muaj txiaj ntsig thiab muaj txiaj ntsig zoo. Thiab tej yam qab zib thiab hmoov txhuv nplej siab yeej ib txwm nyob ntawm txhais tes. Thiab yog tias tsis tuaj yeem siv tes, tom qab ntawd hauv lub tsev muag khoom ze tshaj plaws. Koj tuaj yeem noj - thiab xaj.

Nws feem ntau tshwm sim nyob rau hauv cov xwm txheej zoo li no uas peb tau raug teeb tsa kom zoo li ua noj kom zoo thiab zoo, thiab txawm mus rau tom khw thiab xaiv cov khoom.

Tab sis muaj ntau yam tas luav!

Lub thawv ci ntsa iab thiab cov pob khoom txaus nyiam koj: "Noj kuv!", Thiab qhov ntxhiab ntawm cov tshiab ci thiab cov buns cia li ua rau koj vwm ...

Nws nyuaj rau tawm tsam ntawm no thiab tsis txaus siab rau qhov tshaib plab TSIS Txhua qhov nrog tau npaj ua ntej thaum pib, ntawm no koj tsis tas yuav muaj kev qhia paub thiab tswj tus kheej, tsis muaj lwm txoj kev!

Ib feem ntawm kab lus no kuj yog lub sij hawm uas ib tug neeg tau rub los rau tus hniav qab zib txhawm rau tsa nws lub siab, muaj kev lom zem, thiab hauv lub neej tsis muaj kev xyiv fab hlo li ...

Tsis muaj "zaws ntawm kev xav" (hauv txoj kev zoo), tsis muaj kev paub txog kev xav tau tus kheej thiab kev muaj txiaj ntsig hauv lub ntiaj teb hauv ntiaj teb no, tsis muaj kev nkag siab ntawm tus kheej ua tiav, tsis muaj kev xyiv fab vim tias koj xav nyob ze thiab hlub kev sib raug zoo, tab sis lawv tsis tuaj lawm ... Tsis muaj kev nkag siab txog kev hloov pauv koj lub neej rau qhov zoo dua ... Muaj ib txwm qee yam "tsis muaj" ...

Koj yuav hnov ​​qhov tshwm sim: nws tau hu ua "mus daws koj cov teeb meem," Ntxiv mus, cov khoom noj qab zib thiab qab zib tsis yog siv.

Rau cov neeg rog dhau los, qhov xwm txheej yog qhov tsis txaus siab ntau, thiab nws yog hu ua "vim tias txhua yam tsis zoo, Kuv yuav mus noj ib lub ncuav, nws tseem muaj roj, tsis muaj dab tsi los plam ..." ...

Qhov teeb meem yog tias kev jams zoo li no tsuas ua rau muaj qhov teeb meem tsis zoo rau lub cev thiab qib siab: tsis muaj teeb meem tsawg dua, muaj ntau ntawm lawv.

Tshaj qhov hnyav dua, ntau dua qhov tsis txaus siab rau koj tus kheej, ntau lub xeev ntawm kev tsis nyiam thiab kev cia siab ...

• Cov teeb meem sab hauv lub cev

Cov kab mob ntawm cov kabmob hauv nruab nrog, kev noj zaub mov tsis zoo, tsis muaj protein ntau, rog, carbohydrates, thiab ploj mus hauv cov vitamins thiab minerals, ua rau "zhor qab zib".

Nrog rau cov khoom noj khoom haus, nws zoo li, txhua yam yog qhov tseeb: kev noj zaub mov tsis zoo tsis ua rau lub cev muaj zog thiab lub zog txaus, peb pheej hnov ​​tsaug zog thiab nkees, uas yog vim li cas peb thiaj ua ib zaug ua rau peb tus kheej ua txoj kev no.

Ntawm lub cev, kev noj cov piam thaj hauv cov ntshav ua rau lub zog insulin muaj zog hauv cov ntshav, thiab qee lub sijhawm peb hnov ​​ntau dua lossis tsawg dua kev tuaj yeem. Tab sis tsis ntev. Txog peb caug feeb.

Thiab tom qab ntawd - qhov poob qis hauv lub zog thiab "rollback" rov qab, uas yuam peb dua mus cuag rau khoom qab zib, tshuaj yej, kas fes, chocolate. Nws hloov tawm lub voj voog caij nyoog.

Kab mob ntawm cov nruab nrog cev hauv nruab nrog cev, kev tsis txaus siab hauv lub cev, tsis txaus siab rau hormonal (uas yog ib yam) tseem ua rau muaj kev cuam tshuam cov khoom qab zib.

Cov kws kho mob tau sau tseg tias ntawm cov neeg muaj cov mob ntev, nws muaj hniav ntau dua li ntawm cov neeg uas "muaj kev noj qab haus huv"!

Thiab cov mob no thiab los qhov twg los? Los ntawm kev ua neej tsis zoo, hauv kev noj haus uas lub luag haujlwm tseem ceeb, pom zoo!

Ntawd yog, thaum xub thawj peb "tua" peb txoj kev noj qab haus huv, noj tsis kawg thiab tsis zoo, noj ntau yam qab zib, rog thiab zaub mov, peb pib mob thiab ua kom tsis zoo, thiab tom qab ntawd peb lub xeev kev noj qab haus huv tsuas yog ua rau peb saj tib yam ...

Thiab ib zaug ntxiv ib lub voj voog tsis zoo ...

Tag nrho cov saum no, hauv kev tshawb xav, tuaj yeem txhais hauv ib qeb, hu ua "dependence". Txawm tias yuav nyuaj siab npaum li cas los xij peem, tab sis nws yog li ntawd ...

Yuav ua li cas tawg lub voj vaum no thiab tau tshem tawm cov quav tshuaj qab zib - lub ncauj lus yog qhov dav heev thiab tseem ceeb.

Ntawm no koj yuav tsum ua haujlwm ntawm koj tus kheej psychologically, kom hloov koj tus cwj pwm mus rau lub neej thiab kev ua neej nyob rau hauv dav dav.

Thiab rau cov pib, kuv hais kom kawm yuav ua li cas hloov pauv qab zib tsis zoo rau lawv nrog lawv txoj hauv kev noj qab haus huv dua.

Yog tias peb txuas tsawg kawg me ntsis kev tswj hwm tus kheej thiab paub txog txhua yam ntawm qhov no, kuv paub tseeb tias koj muaj kab mob, teeb meem ntawm kev rog dhau thiab qhov kev xav phem yuav pib maj mam tab sis muaj tseeb tawm ntawm koj!

Jelly Xyoob

Marmalade yog lwm qhov muaj txiaj ntsig kho tau rau cov neeg uas tseem tsis tau paub dab tsi hloov qab zib. Tsis muaj rog nyob hauv nws, vim nws tau npaj los ntawm cov txiv ntoo thiab cov txiv hmab txiv ntoo puree, thiab hauv qee cov zaub mov txawv muaj agar-agar - ib yam khoom muaj iodine, yog li muaj txiaj ntsig rau daim siab thiab cov thyroid caj pas.

Tus marmalade twg yuav tau xaiv, ntxo lossis ntxau, teeb meem ntawm saj, qhov tseem ceeb yog qhov zoo! Yog li ntawd, thaum yuav, tsis txhob ua tub nkeeg ntau dhau los ua lub ntim rov qab thiab nyeem cov ntawv muaj. Ua ntej tshaj plaws, them nyiaj rau cov npe ntawm lub dyes. Tus lej suav nrog:

Nyob rau hauv lub xub ntiag ntawm tartrazine thiab carmuazine, nws raug nquahu kom tsis kam yuav qhov kev yuav, vim cov dyes no muaj zog xaj. Nco ntsoov: cov qib siab zoo marmalade muaj qhov ntxoov ntxoo npub, thiab cov khoom qab zib nyob ua ke ci ci yog feem ntau ntawm cov khoom neeg tsim.

Nyob zoo npawg

Yuav ua li cas los hloov cov khoom qab zib nrog cov khoom noj kom zoo lossis poob phaus, yog tias koj tsis tuaj yeem tsis lees yuav qhov khoom plig zoo? Txawm tias lo lus "tsis tau" muaj qhov zam. Piv txwv, pastille thiab marshmallows yog yuav luag cov khoom qab zib zoo tagnrho.

Npaj ob qho khoom qab zib ntawm cov txiv hmab txiv ntoo (Berry) jelly nrog ntxiv ntawm cov protein thiab qab zib. Qhov txiaj ntsig pom tseeb ntawm kev kho mob yog cov ntsiab lus siab ntawm pectin, thiab nws paub zoo kom tshem tawm cov teeb meem tsis zoo hauv lub cev.

Tsis tas li ntawd, "phooj ywg huab cua" tshwj xeeb tshaj yog siv rau cov kab mob ntawm lub plab zom mov, vim lawv txo qis voos ntawm lub plab.Cov lus qhia tsuas yog: yuav thiab haus cov marshmallows nrog marshmallows tsuas yog hauv cov xim dawb, xim dawb feem ntau muaj cov xim cuav.

Tsawg cov zaub mov carb

Rau qee qhov laj thawj, txhua tus neeg uas tuaj rau lub chaw ua si thaum tsaus ntuj txiav txim siab tias lawv tsuas yog xav tau kev noj zaub mov kom qhuav hauv tus ntsuj plig kom qhuav ntawm lub cev tawm dag zog.

Nws yog qhov tseeb hais tias txhua yam tau txiav txim siab tsis yog "dheev," tab sis vim tias feem ntau ntawm kev tawm dag zog ntawm lub cev tawm mus sai rau cov neeg, tib lub sijhawm sim mus khwv tau qee cov nyiaj los ntawm koj thiab kuv. Yog li cov neeg tau zaum noj cov zaubmov uas muaj carb qis, xav paub tom qab, vim li cas lawv ho tsis tuaj yeem yuag yam tsis nyhav.

Tab sis nws tsis ua hauj lwm zoo vim tias tsis muaj ib tug neeg yeej zaum noj zaub mov.

Nws yooj yim heev - ntawm no yog qhob noom xim kasfes, ntawm no yog bun, lwm yam zoo li qab ntxiag thiab ntxim nyiam ... Feem ntau, Kuv xav kom poob phaus, thiab kuv tsis xav ... Qhov tseeb, koj yuav tsum mus dhau ob peb theem ntawm kev yoog, maj mam txo cov khoom noj hauv carbohydrates hauv kev noj zaub mov, qhov kev noj haus tsawg-carb tau tiv thaiv zoo. Thiab yog tias qhov no ua tiav, nws tsis zoo li los tiv thaiv nws.

Tsis tas li ntawd, nws tsim nyog pom tias cov neeg muaj feem pua ​​ntawm cov rog uas muaj cov roj av roj tsawg dua yuav tsis siv, tsuas yog tsim txom. Thiab yog tias koj tsis noj tsawg kawg yog 3 gram ntawm carbohydrates ib phaus ntawm lub cev, koj cov zaub mov yog carb tsawg, thiab nws yog nws leej twg yog "ua txhaum" ntawm qhov tseeb tias tsis muaj dab tsi tshwm sim nrog kev tsis lees ua khoom qab zib.

Feem ntau, "kev tawm tsam" ntawm txoj kev mob siab rau khoom qab zib kuj tseem tuaj yeem muab nqi zog rau peb nrog kev hlub tshwj xeeb rau kev thauj khoom mus los.

Qhov no yog thaum cardio ua tiav tsis yog teev, tab sis ob ntawm qhov kawg ntawm kev ziab, los yog thaum tsis muaj ziab yog, tsuas yog poob ceeb thawj mus rau qhov hnyav, tab sis ib tus neeg tsis tuaj yeem koom nrog qhov tus cwj pwm zoo ntawm kev koom nrog txhua pab pawg uas nyob hauv lub club.

Yog tias koj xav kom muaj khoom qab zib nyob tom qab chav kawm, nws ua rau kev txiav txim siab rov xav dua txog lawv qhov hnyav thiab ntim. Koj tsis yog yuav mus yeej cov marathon, txoj cai?

Noj rau cov neeg uas tsis tuaj yeem nyob tsis muaj qab zib

Qhov thib ob qhov laj thawj yog vim tsis muaj chromium lossis vanadium hauv lub cev. Cov no yog cov kab kawm uas muab cov pa oxygen mus rau txhua lub cell thiab txhim kho cov txheej txheem kev zom zaub mov. Qhov vitamin complex uas suav nrog cov ntsiab lus no yuav pab koj.

Thiab thaum kawg, qhov laj thawj feem ntau yog tias koj lo rau cov teeb meem thaum koj qab zib. Peb txhua tus nco qab los ntawm menyuam yaus: tias tus me nyuam tsis quaj, koj yuav tsum muab khoom qab zib rau nws. Thiab ib tus neeg laus noj khoom qab zib kom tsim tau lub siab muaj kev lom zem thiab kev nplij siab.

Alexey Kovalkov, tus kws qhia noj haus, MD, xibfwb, tsim tawm cov txheej txheem kom yuag, tus sau cov phau ntawv poob phaus:

“Kev ua rau khoom qab zib yog ib qho muaj tshwm sim ntau. Nws yog ntawm ob hom - insulin thiab serotonin. Koj noj tej yam qab zib, koj cov piam thaj nce siab heev, thiab cov kua dej tawm rau hauv cov ntshav - yam tshuaj uas ua rau qab los noj mov. Thiab ib zaug ntxiv koj xav kom muaj khoom qab zib, thiab txhua lub sijhawm ntau thiab ntau dua.

Yog tias kev vam khom yog cov serotonin, tom qab ntawd nrog kev pab cuam ntawm cov khoom qab zib koj tau sim kom txhawb nqa koj tus kheej. Thaum koj noj khoom qab zib, tshwj xeeb tshaj yog chocolate los yog dej khov, ib qho loj txaus rau cov tshuaj hormones txaus siab. Ib qho kev qhia - saib seb koj tuaj yeem thov koj tus kheej li cas.

Kev tso tawm ntawm cov tshuaj hormones ntawm kev zoo siab tsis yog tsuas yog khoom qab zib, tab sis kuj yog kev ua kis las, kev sib deev, thiab cov kev paub tshiab (mus ua yeeb yam lossis ua yeeb yam ntawm koj tus kws nyiam tshaj plaws). "

Natalia Fadeeva, tus kws kho mob ntawm Tsev Noj Tshawb Nrhiav Tsev Neeg:

“Saib zoo zoo seb cov khoom noj dab tsi hauv koj cov zaub mov yuav muaj cov piam thaj zais. Ntau tus tsis xav txog qhov tseeb tias hauv cov txiv hmab txiv ntoo yogurts (nws yuav zoo li muaj txiaj ntsig) muaj ntau qab zib.

Lub khob ntawm kua txiv ntim ntim muaj qhov ntau ntawm cov piam thaj sib npaug rau 2-3 hliv cov piam thaj. Qab zib nyob hauv crackers, tej daim, mayonnaise, ketchup, txawm nyob hauv sausage thiab hauv crab nrog! Noj zoo dua, sau kom tas, tau txais cov vitamins, minerals, protein los ntawm nws.

Yog koj noj tsis tu ncua, txoj kev xav tshaib plab thiab ntshaw noj khoom qab zib yuav tsis muaj nyob hauv koj. ”

Tswv yim 1. Noj tej yam muaj protein

Yog tias nws tsis ua haujlwm: siv sijhawm ib hnub rau chocolate

Ntuj yogurt, tsev cheese, cheese, kefir, hau qe / omelet, nqaij ntshiv, ntses, noob txiv - cov kws qhia zaub mov qhia kom noj qee yam protein thaum koj xav tau yam qab zib. Khoom noj muaj protein ntau pab tswj cov ntshav qab zib kom ntshav, thiab cov tshaib plab "qab zib" nyob hauv 15-20 feeb.

Yog tias hom no tsis ua haujlwm, sim lwm tus: kom kov yeej txoj kev nqhis ntau dhau rau cov khoom qab zib, siv ib hnub tsuas yog siv chocolate. Piv txwv li, tus kws qhia noj haus Margarita Koroleva tau tsa nws cov neeg muag khoom noj qab zib 2-3 hnub yoo mov rau chocolate.

Kev Npaj Ua: Xaiv cov qhob noom xim kasfes zoo nrog lub cocoa cov ntsiab lus tsawg kawg 75-80%. Faib 150 g ntawm chocolate rau hauv slices thiab noj tsuas yog lawv thaum nruab hnub, yaj hauv tus nplaig. Tsuas yog 6 tus txais tos kom txog thaum 8 teev tsaus ntuj. Koj tuaj yeem haus tshuaj yej thiab dej yam tsis muaj kev txwv.

Ntxiv nrog rau chocolate, ib hnub ntawm ib tsob txiv ntoo muaj peev xwm pab tau (txiav 1.2 kg ntawm pulp rau hauv cubes thiab noj hauv 6 koob kom txog thaum 8 teev tsaus ntuj), melon, txiv ntoo. Tom qab xws li "muab thau tawm", nws yuav yooj yim rau koj kom thev dhau qhov kev txwv lossis txawm tias tso tseg qhov qab zib rau qee lub sijhawm.

Tswv yim naj npawb 2. Noj khoom qab zib rau cov khoom qab zib xwb

Yog tias tsis ua haujlwm: muaj khoom noj txom ncauj rau yav tav su

Ib qho ncuav mog qab zib los yog ib qho ncuav mog qab zib tam sim ntawd tom qab noj hmo zoo siab tsis ua rau muaj kev cuam tshuam ntawm cov ntshav qab zib. Koj txaus siab qhov xav tau ntawm khoom qab zib thiab tib lub sij hawm tsis plam koj kev xav ntawm kev faib ua feem. Yog tias koj pluas su tsuas yog ncuav qab zib xwb, kev muaj lub siab xav noj lwm daim yuav hla dhau ib nrab teev.

Cov lus qhia yog qhov tseeb, tab sis nws tsis haum rau txhua tus: qee zaum tom qab su koj tsis xav qab zib, tab sis thaum yav tsaus ntuj koj tsis tuaj yeem tso koj tus kheej. Tus kws qhia noj haus hauv Swiss Patrick Leconte muaj cov tshuaj sib txawv. Nws txheeb xyuas cov haujlwm txhua hnub ntawm ntau pua cov tshuaj hormones thiab enzymes thiab tuaj rau qhov xaus tias lub sijhawm muaj kev sib raug zoo tshaj plaws rau cov khoom qab zib los ntawm qhov pom ntawm peb lub biorhythms yog los ntawm 5 p.m. txog 6.30 p.m.

Lub sijhawm no, Leconte pom zoo kom noj cov kev xaiv: ib qho khoom qab zib me me, ib qho khoom qab zib ncuav mog qab zib, txiv hmab txiv ntoo sorbet, dej khov (80 g), chocolate dub (30 g) lossis kua txiv qab zib nrog zib ntab lossis kua txiv maple. Xws li cov khoom noj qab zib yav tav su yuav txo qhov kev nqhis rau cov khoom qab zib feem ntau.

Tswv yim xov tooj 3. Txhuam koj cov hniav

Yog tias nws tsis ua haujlwm: tuav ib qho tshuaj lom hauv koj lub qhov ncauj thiab nti nws

Kev txhuam koj cov hniav thaum lub sij hawm muaj qhov pheej xav noj tej yam uas qab zib pab hloov pauv kev saj. Saj hauv qhov ncauj pauv, thiab lub siab tsis muaj zog. Tab sis txawm li cas los kuv sim cov txheej txheem no, nws tsis ua haujlwm.

Tab sis cov lus qhia ntawm Karl Lagerfeld pab kuv: tuav txoj kev kho koj nyiam hauv lub qhov ncauj thiab nti tawm. Tus tsim qauv ua qhov no nrog Coca-Cola thaum nws poob ceeb thawj hauv kev saib xyuas ntawm Fabkis tus kws kho mob nto moo Jean-Claude Udre.

Rau ib xyoos nrog tus me 64 xyoo-laus Lagerfeld tsoo nrog 42 kg.

Tswv yim xov tooj 4. Noj cov khoom qab zib ib hlis ib zaug

Yog tias nws tsis ua haujlwm: noj khob noom hauv tej qhov me me 3-4 zaug ib asthiv

Cov lus qhia tswv yim zoo ntawm kev noj haus: tsis txhob txiav txim siab tawm ntawm cov zaub mov uas koj nyiam txhua. Ib hlis ib zaug, koj tuaj yeem them taus ib feem ntawm tiramisu, ob peb lub ncuav nrog qab zib, thiab lwm yam. Tab sis cov khoom plig no yuav tsum tau khwv - rau tshuav rau hnub, tsis nco qab txog qhov zoo.

Tsis yog txhua tus neeg muaj lub zog zoo li ntawd. Khiav tawm ntawm kev ntxias yog qhov ua phem rau nws nrog. Yog li hais tias Gillian Riley, yog ib tus kws muaj koob npe tshwj xeeb tshaj plaws hauv kev kho mob kev quav cawv (haus luam yeeb, haus luam yeeb).

Yog tias koj nyiam khoom qab zib, siv cov khoom zoo no los nrhiav koj tus kheej txoj kev noj haus uas koj nyiam. Inna, Vidgof, tus qhia tus Yoga rau Cov Pib thiab yoga Ua pa ntawm cov kev pab cuam nyob rau LIVE! TV channel, yog qhov ntse heev, hauv kuv lub tswvyim. Nws noj khoom qab zib 3-4 zaug hauv ib lub lim tiam, tab sis hauv feem me me.

Feem ntau Inna xaiv nectarine / ib txhais tes ntawm cov kua txiv qab zib, ob peb cov txiv hmab txiv ntoo qhuav, ib qho kua txiv ntoo ua tej lub ncuav, ob lub ncuav me me, 1-2 diav kua mis ua rau.

Tej zaum qhov no lossis lwm yam ntawm cov kev qhia saum toj no yuav haum koj ntau dua li cov lus qhia tawm tswv yim qub ntawm cov khoom noj khoom haus, thiab yuav pab kom tsis txhob dhau qhov tsis zoo ntawm qhov tsim nyog nrog cov nqaij, tab sis ntawm kev siv khoom noj me me.

Yog tias koj xav tau cov khoom noj qab zib

Cov piam thaj tuaj yeem hloov nrog sweetener

Tej zaum txhua tus neeg uas tab tom noj zaub mov noj muaj lub sijhawm pom cov khoom qab zib, xav hnov ​​lossis nco qab, thiab nyob rau lub sijhawm ntawd koj xav tau yam khoom qab zib. Thiab coob tus tau chim siab thiab cia lawv tus kheej noj khoom qab zib thiab tom qab ntawd ua rau nws tu siab. Los yog tsis nco qab txog nws, thiab mam li hais tias nws yuag poob tsis taus.

Qab zib yog tus yeeb ncuab tseem ceeb ntawm daim duab zoo nkauj. Carbohydrate, nrog lub glycemic index ntawm 100, uas tau sai sai los ntawm lub cev. Nws yog nrog kev zam ntawm cov khoom lag luam uas txhua lub cev poob phaus thiab tag nrho cov khoom noj yuag yauv tsum pib.

Tias yog vim li cas nws tsis tuaj yeem them taus, tshwj xeeb tshaj yog thaum koj twb muaj teeb meem nrog poob phaus. Thaum koj tsuas yog khaws qhov hnyav, koj tuaj yeem qee zaum muab khoom qab zib, tab sis ntawm cov xwm txheej uas qhov kev cob qhia tom qab yuav ntev dua thiab mob siab dua.

Thiab cov feem ntau tsis mob dab tsi ntawm cov khoom noj qab zib rau koj lub cev yuav tshwm sim yog tias nws yog ua ntej lossis sai sai tom qab ua haujlwm tas.

Tab sis yuav ua li cas thaum raws nraim lub caij koj xav noj khoom qab zib? Tus qab zib yuav pab peb nrog qhov no. Nws tuaj yeem yuav tom tsev muag khoom noj twg los tau. Nws tseem tsim nyog sau cia tias ntxiv nrog rau khoom qab zib, kua txiv yuav tsum raug cais tawm. Thiab lwm txoj hauv kev rau lawv tuaj yeem yog Coca-Cola Teeb lossis qee yam analogues.

Tsis tas li hauv cov khw muag khoom loj koj tuaj yeem nrhiav cov khoom qab zib rau cov ntshav qab zib, uas yog ua rau ntawm lub hauv paus ntawm fructose thiab tsis muaj qab zib. Txawm hais tias qhov no yog li ntawd, nws yog qhov zoo dua kom tsis txhob muaj lawv dhau, vim tias fructose kuj tseem yog carbohydrate, tab sis nrog ntau glycemic index (

20), tab sis nrog cov calories ntau.

Xaus, yog tias koj xav tau qab zib tiag tiag rau cov zaub mov noj, siv cov qab zib lossis cov dej haus uas tsis muaj zaub mov.

Puas yog nws muaj peev xwm noj cov khoom noj qab zib: zoo li cas tau thiab vim li cas?

Ib nrab zoo ntawm qhov tawg thaum muaj qhov hnyav tsis yog vim qhov tsis tshua muaj calorie, tab sis vim yog qhov tsis muaj qhov nyiam ua kom zoo. Thiab 80% ntawm cov poj niam muaj ntau yam khoom qab zib: los ntawm chocolate mus rau Turkish delight.

Qee leej neeg txiav txim siab rau qhov xwm txheej zoo li no yog qhov qhia ntawm txoj kev tsis muaj zog, ib tus neeg ntseeg tias qhov tsis nco qab tsuas yog rov ua dua.

Tab sis vim li cas koj thiaj li xav tau lub qab zib qab zib? Qhov no puas yog tiag tiag banal kev xav rau cov txiv ntoo uas txwv tsis pub noj, tsis muaj lub siab thiab kev txhawb zog, lossis puas muaj qhov kev ntshaw ntawd nce ceg los ntawm lwm qhov chaw? Thiab nws puas tuaj yeem noj khoom qab zib nrog kev noj zaub mov kom tsawg ntawm cov khoom me me, yam tsis muaj kev cuam tshuam? Peb muab nws cais tawm ua ke.

Vim li cas koj thiaj xav kom muaj khoom qab zib rau cov khoom noj?

Qhov tseeb, muaj ntau ntau yam yog vim li cas txawm tias nyob hauv npau suav koj tuaj yeem pom cov kab sib luag ntawm cov khoom qab zib, khoom qab zib thiab dej khov. Thiab tsis yog txhua txhua yam cuam tshuam rau ib txwm tsis muaj peev xwm nyob ob peb hnub yam tsis muaj chocolate.

Lawv tej, ntawm chav kawm, yog khi rau lub xeev txoj kev xav. Coob tus poj niam nyiam muaj kev ntxhov siab nyob rau hauv lub tuam txhab ua phooj ywg ntawm khoom qab zib, buns thiab marmalade. Ib daig poob mus rau hauv tus nplaig, thiab nws zoo li lub neej tsis zoo li grey. Lwm daim - txawm nicer.

Thiab tom qab ib nrab ib teev, kev ntxhov siab yob nrog lub zog rov ua dua tshiab.

Txog kev noj zaub mov, khoom qab zib feem ntau xav tau rau tib qho laj thawj: qhov tseem ceeb txo qis hauv cov ntsiab lus ntawm cov zaub mov tsis zoo ua rau lub cev muaj kev ntxhov siab, txawm tias lub xeev kev xav tag nrho tsis zoo li nws cov cim qhia dhau los. Thawj ob hnub, nws yog qhov muaj peev xwm uas hloov chaw “thab plaub” tshaj li cov zaub mov yuav yooj yim, tab sis tom qab ntawd qhov xwm txheej tau txais nws qhov xaus lus.

Thiab muaj qhov ntshaw ua kom lo hniav rau hauv chocolate bar. Thiab yog tias kev noj haus nws tus kheej poob rau hauv lub sijhawm nyuaj, qhov teeb meem no yuav ua ntau nyuaj. Qhov tseeb, tsuas muaj ib txoj kev tawm: kom nrhiav tau lwm qhov kev lom zem.

Cov tshuaj hormones tib yam uas tsim tawm thaum noj lub ncuav mog qab zib yog cov khoom siv nrog kev sib khawm, sib deev, xov xwm zoo, lwm lub sijhawm zoo rau lub siab ntsws rov qab los nrog lub cim ntxiv.

Qhov feem pua ​​ntawm cov neeg uas xav muab khoom qab zib ntawm cov khoom noj uas tsis tshua zoo rau lawv tus kheej yuav tsis raug txo nqi.

Yog tias ua ntej sim cov zaub mov, ib lub thawv txhua hnub ntawm chocolate thiab ob peb lub thawv ci ci yog tus qauv, ces koj yuav tsum tsis txhob xav tias yuav "txiav tawm" thawj hnub.Hloov noj zaub mov tsawg kawg yuav tsum yog ob peb lub lis piam, lossis ntau dua.

Koj tuaj yeem txo lub sijhawm no los ntawm kev xaiv qhov hloov uas yooj yim, uas yuav piav qhia hauv qab no. Txawm li cas los xij, txhua txhua hnub koj tsis tuaj yeem ua qhov no tau lawm.

Lwm qhov laj thawj yog vim li cas thiaj li muaj qhov nqhis rau cov khoom qab zib ntawm kev noj zaub mov yog qhov tsis muaj cov kab kawm tshwj xeeb. Nws yog ib qho tseem ceeb kom nkag siab qhov tseeb koj xav tau. Tsis yog tsuas yog kev paub daws teeb meem "goodies", tab sis ib yam khoom tshwj xeeb.

Lub siab xav zom cov qhob noom xim kasfes tej zaum yuav yog vim tsis muaj magnesium. Nws yog rov qab tau txais los ntawm kev siv txiv ntoo, txhua yam ntawm legumes thiab txiv hmab txiv ntoo. Txoj kev mob siab rau txhua yam uas tuaj yeem tawm hauv qab zib hauv tus nplaig feem ntau tshwm sim los ntawm kev tsis muaj chromium.

Ntawm no cheese, zaub paj ntsuab thiab txiv quav ntswv nyoos tuaj rau cawm.

Koj tuaj yeem noj dab tsi qab thaum noj zaub mov yam tsis muaj qhov tsis zoo?

Txij li thaum muaj kev ntxhov siab feem ntau ua rau muaj kev nqhis ntau ntxiv rau cov ncuav qab zib thiab khoom qab zib thaum poob phaus, koj yuav tsum paub seb nws puas tuaj yeem noj cov khoom qab zib thaum noj zaub mov, yuav ua li cas siv lawv thiaj li tsis ua txhaum txhua yam, thiab cov khoom qab zib twg xaiv.

Muaj cov xwm txheej pheej tshwm sim thaum lub sijhawm ua rau kev rhuav tshem cov neeg ntxub ntxaug tom qab theem uas cov khoom qab zib twb npau suav lawm, ib theem nyuaj ntxiv tshwm sim: nrog kev ua kom lub cev ntaj ntsug, tsis muaj zog, xeev siab thiab mob taub hau.

Qhov no ua tau nws tus kheej li hypoglycemia - ib qho tseem ceeb poob hauv ntshav qab zib. Nrog lub cev muaj zog ntawm cov hlab ntsha tsis txaus, qabzib lub luag haujlwm rau lub zog ntawm adrenaline pib hlawv.

Hauv qhov xwm txheej no, tseem yuav tsum noj qab haus huv - lawv tsis tau sib cav nrog lub cev, qhov no tsis yog whim ntxiv lawm. Tab sis tsis muaj leej twg hais tias lub teeb ntsuab tau muab rau lub ncuav qab zib.

Rau hypoglycemia nyob rau hauv thawj theem, tsuas yog ncuav mug ntawm cov tshuaj yej muaj zog thiab pov ib lub voos xwmfab ntawm cov piam thaj rau hauv nws. Qhov tseeb, qhov no yuav cuam tshuam qhov xa rov qab mus rau kev ua haujlwm muaj peev xwm ntau dua li zoo.

Tab sis nyob rau hauv ntau tham ntau - nws kuj yuav tsum tau ib tug bar ntawm tsaus chocolate. Muaj tseeb, tsis yog txhua txhua. Txaus ntawm nws ib nrab.

Lub tebchaw nyuaj nyob rau hauv cov zaub mov pob kws tuaj yeem ua rau tib lub hom phiaj: oat lossis pob kws yog qhov zoo dua.

Nyob rau hauv rooj plaub thaum lub tswv yim uas koj tuaj yeem noj khoom qab zib thaum koj noj zaub mov tsis yog khoom noj lub sijhawm (piv txwv li, thaum sim pub koj tus kheej kom noj khoom qab zib thiab ncuav qab zib txhua hnub), koj yuav tsum hloov koj lub siab kom tsawg dua cov khoom noj muaj txiaj ntsig zoo. Ntawd yog, hloov daim ncuav mog qab zib, nqa marshmallows lossis marshmallows (tsis yog qhob noom xim kasfes!). Hloov chaw ua qab zib nrog caramel - txiv hmab txiv ntoo sorbet.

Ntawm cov khoom qab zib tib lub teeb, marmalade thiab jelly yog sau tseg, tab sis tsis yog ib qho uas crammed rau lub ci nrog qab zib, dyes, thiab lwm yam "chemistry." Xaiv cov qauv uas tau npaj los ua kua txiv txiv ntoo. Thiab qhov zoo tshaj plaws ntawm txhua qhov - ua noj koj tus kheej. Qhov zoo tshaj plaws jelly rau poob ceeb thawj yog gelatin thiab freshly nyem kua txiv. Qhov txiaj ntsig ntawm pob qij txha thiab tawv nqaij hauv nws, los ntawm txoj kev, muaj ntau dua.

Khoom qab zib kom zoo thaum cev xeeb tub

Raws li cov lus pom zoo los ntawm cov kws kho mob, thawj 3 lub hlis cov nyiaj carbohydrates ib hnub yuav tsum tsis pub ntau dua 450 g, thiab tom qab ntawd - 350-400 g. Yog li, txoj hauv kev tsim nyog rau kev sib xyaw ntawm cov txiv hmab txiv ntoo, txiv ntoo, txiv ntseej thiab lwm yam zoo yuav ua rau cov zaub mov ntawm niam hnub tom ntej ua kom noj qab haus huv thiab noj qab haus huv. Yog li yuav ua li cas hloov cov khoom qab zib thaum cev xeeb tub?

Firstly, nws raug nquahu rau cov poj niam hauv qhov chaw "ntxim nyiam" los npaj cov khoom zoo hauv tsev. Piv txwv li, mis nyuj khov tuaj yeem tsim los ntawm kua txiv hmab txiv ntoo los yog kua mis nyeem qaub, txiv ntoo qhuav pastille, ncuav qab zib oatmeal, thiab jelly. Ntseeg cov zaub mov zoo noj qab zib heev.

Thib ob, zib ntab tuaj yeem yog lwm txoj hauv kev qab zib. Ua tib zoo saib xyuas, nyob rau hauv ntau, qhov muaj txiaj ntsig zoo tuaj yeem tig mus rau hauv qhov chaw ua xua.

Thib peb, hloov cov khoom qab zib, yob thiab khoom qab zib, muab cov txiv hmab txiv ntoo qhuav rau tshuaj yej. Txiv apples qhuav, hnub tim, raisins, prunes, apricots qhuav - tag nrho cov no yog cov khoom zoo, muaj pectin, antioxidants, vitamins thiab fiber.

Plaub, marshmallows nrog marmalade tuaj yeem coj qhov chaw tsim nyog rau ntawm lub rooj thaum noj mov thaum sawv ntxov. Tab sis ntawm ib qho xwm txheej: ua noj koj tus kheej raws li daim ntawv qhia ua ntej.

Fifthly, cov txiaj ntsig zoo chocolate nrog cov ntsiab lus siab ntawm cocoa taum tuaj yeem nqa cov txiaj ntsig siab tshaj plaws rau lub cev. Daim ntawv ceeb toom nkaus xwb: paub ntsuas!

Thib rau, zaub qab zib raws caij nyoog (taub dag, pob kws, beets) thiab txiv hmab txiv ntoo yog dab tsi hloov qab zib thaum koj tsis xav txwv koj tus kheej rau ib yam dab tsi. Qee lub sij hawm koj tuaj yeem ua cov zaub xam lav, kua txiv tshiab ntxig, smoothies, kua txiv tshiab thiab ntau ntxiv los ntawm ib qho khoom lag luam. Yog li ntawd, tsis txhob ntshai mus sim.

Yuav ua li cas tua cravings rau cov khoom qab zib thaum lub cev yuag?

Txij li thaum qab zib tsis yog qhov tsim nyog thaum lub sijhawm yuag, thiab qee zaum nws hloov tawm mus rau lwm qhov kev sim los nyob rau hauv lub qhov ncauj tsis hais lus, ib qho yuav tsum paub txo txo ​​kev mob siab rau nws. Feem ntau muaj lub siab xav ua cov khoom qab zib hauv lawv thaj chaw tsuas yog ua rau txaj thiab tsis muaj cov khoom noj carbohydrate. Raws li qhov no, koj tuaj yeem tsim ob peb lub tswv yim:

• Nws yog qhov tsim nyog kom muaj pluas tshais, thiab nws yog qhov tsim nyog kom muaj cov khoom noj khoom haus sib txawv hauv cov pluas tshais no. Cia nws ua cov phaj yooj yim ntawm cov porridge nyob rau hauv dej, tab sis nws yuav twb txo ib nrab ntawm cov nqhis dej rau cov khoom tsis zoo thaum nruab hnub.
• Noj ntau, tsawg tsawg. Yog li kev so ntev yuav tsis tsim thaum lub sij hawm uas rub tawm ib yam dab tsi pov rau hauv lub plab. Thiab rau qee qhov laj thawj, qhov no “qee yam” tsis tshua pom lub txiv lws suav lossis ib qho ntses: tes nce mus txog rau qhov gingerbread.

Thiab, tsis paub tseeb, qhov kev pom zoo tseem ceeb tshaj plaws: kom nkag siab qhov tseeb vim li cas ntawm kev nqhis khoom qab zib ntawm cov zaub mov noj. Yog tias keeb kwm ntawm kev phem muaj nyob hauv kev xav, nws yuav tsum ua haujlwm nrog kev nco qab, thiab tsis txhob rov tsim kho dua kev noj haus.

Yog tias muaj kev ntxhov siab hauv qhov sib npaug ntawm cov khoom taug, nws yuav tsim nyog pib ua rau cov kev tsis txaus siab tshwj xeeb.

Thiab nws tau pom zoo tias inveterate qab zib hniav, uas pib poob ceeb thawj, maj mam txo qhov "koob tshuaj" thiab hloov cov khoom qab zib uas muaj kev phom sij rau daim duab muaj txiaj ntsig.

Puas yog nws muaj peev xwm noj qab zib, thiab puas muaj qhov xav tau nws?

Dab tsi khoom qab zib koj tuaj yeem noj nrog poob phaus: cov npe ntawm cov khoom noj zaub mov noj

Ua raws li kev noj haus kom nruj txhua txhua hnub, Kuv thiaj li xav kho koj tus kheej kom muaj qee yam qab, txaus siab, cov roj ntsha muaj ntau thiab tsis phom sij.

Tab sis dab tsi los xaiv: daim duab me me lossis nyiam buns, khoom qab zib, lwm yam khoom qab zib? Tsis yog txhua tus poj niam niaj hnub paub tias ob lub tswv yim no tuaj yeem yooj yim ua ke rau hauv ib qho kev noj haus.

Koj yuav tsum paub seb khoom qab zib dab tsi koj tuaj yeem noj nrog qhov poob phaus thiab hauv qhov ntau. Cov ntaub ntawv sau nyob hauv qab no yuav pab koj.

Qab zib npaum li cas koj tuaj yeem noj yam tsis muaj mob?

Kuv xav ceeb toom koj tam sim ntawd, kuv lub pob ntseg: yog tias qab zib yog "noj qab nyob zoo," qhov no tsis txhais tau tias koj tuaj yeem noj nws hauv qhov hnyav, tsis muaj rog thiab tsis muaj mob.

Tshwj xeeb feem ntau, xws li cuab ntxiab ntog mus rau cov neeg uas, ua kom poob ceeb thawj, poob ceeb thawj, tshem tawm cellulite lossis txhim kho lawv txoj kev noj qab haus huv, kawm tias khoom qab zib yog "muaj txiaj ntsig".

Rhuav tshem lawv lub taub hau, lawv maj nrawm kom paub qhov tsis tau paub txog yav dhau los "qab zib ua noj", nrog rau kev tshoov siab tom qab ntawd noj cov txiv hmab txiv ntoo ntawm lawv lub zog hauv cov khoom tsis muaj pov thawj.

Tom qab ntawd poob siab: qhov no tsis ua haujlwm. Qhov no yog qhov zoo tshaj plaws.

Thiab qhov phem tshaj - qhov xwm txheej hnyav zuj zus tuaj, Kuv paub ntau tus neeg uas mus rau dab neeg hais txog "cov khoom qab zib noj qab haus huv", siav thiab noj lawv hauv qhov ntau, thiab ua rau lawv noj qab haus huv huv. Qhov no tsis yooj yim sua.

Cia peb ua “cov neeg laus” tiag hauv qhov teeb meem no.

"Noj ntau npaum li koj xav tau" tsis yog hais txog peb, koj puas tau pom zoo? Hauv kev tswj hwm - tus yuam sij rau kev noj qab haus huv, kev zoo nkauj, kev sib haum xeeb thiab ua lub neej muaj kev xyiv fab.

Vim li cas ntau zaus peb xav tau cov khoom qab zib: peb pom "kev quav qab zib"!

Qhov no yog dab tsi rau?

Kev paub txog "tus yeeb ncuab hauv lub ntsej muag", uas yog, nkag siab txog VIM LI CAS ntawm qhov teeb meem nws tus kheej, peb yuav muaj peev xwm nkag siab ntau txog qhov teeb meem no thiab nkag siab qhov teeb meem tshwm sim rau peb.

Yog li - nws yuav yooj yim dua los daws cov teeb meem. Nws yuav yooj yim dua los tswj koj tus kheej.

Kev paub yog peb txhua yam!

Dab tsi noj thaum koj xav qab zib?

Kuv ib txwm nyiam khoom qab zib, tab sis tau xaiv xaiv qhov muaj txiaj ntsig ntawm kev noj qab nyob zoo, Kuv hloov tag nrho cov khoom qab zib los ntawm kuv cov khoom noj nrog cov khoom qab zib los ntawm cov khoom ntuj thiab noj qab nyob zoo.

Los ntawm txoj kev, tom qab ib ntus kuv pom tias kuv tsis tshua rub cov khoom qab zib.

Thiab tam sim no, taug kev dhau los ntawm cov chav haujlwm nrog cov khoom qab zib, chocolate thiab lwm yam khoom qab zib hauv lub tsev loj, thiab hnov ​​cov ntxhiab tsw no, nws zoo li kuv tsuas yog qias neeg, thiab ua ntej txhua yam muaj qhov txawv.

Saib xyuas! Yog tias koj txiav txim siab tsis txhob noj khoom qab zib tom khw, khoom qab zib thiab cov tshuaj ntxiv, nco qab tias thaum hloov los ntawm qab zib "tsis qab" rau qhov qab zib "noj qab haus huv", nws zoo dua yog tsis muaj qhov tsis pom thiab ua lub hom phiaj: khoom qab zib noj qab haus huv tseem muaj qab zib thiab calories. Cia qab zib thiab ntuj, cia tsawg dua cov calories. Tab sis lawv yog, thiab muaj ntau ntawm lawv, yog li MODERNITY tsis tau muab tso tseg!

• Yog li, thawj qhov chaw peb muaj HONEY

Yog tias koj ua xua nrog cov khoom siv muv, tom qab tsuas yog hla cov khoom no, nws yuav tsis haum koj.

Zib ntab yog tsis tsuas yog pab tau, tab sis kuj yog cov khoom siv tiag tiag nrog cov khoom kho tshwj xeeb. Nws muaj cov zaub mov, vitamins, antioxidant thiab ntau lwm yam tshuaj tsim nyog rau peb kev noj qab haus huv.

Nws yog qhov yooj yim thiab sai sai nqus los ntawm peb lub cev.

Yog tias koj xav tsis tsuas yog hnov ​​lub qab qab zib, tab sis kuj tau txais tag nrho cov txiaj ntsig ntawm muv zib ntab, ces nco ntsoov txoj cai tseem ceeb hauv kev siv zib ntab: nws yuav tsum yog tiag tiag. Ceev faj ntawm fakes, yuav zib xwb los ntawm ntseeg beekeepers.

Cov zib ntab zib ntab tsis yog zib ntab, nws yog nyiaj pov tseg. Zoo dua tsis txhob coj nws.

Tsis txhob ua phem zib ntab. Ib lossis ob rab diav ib hnub twg txhawm rau “tua” thiab txaus siab maj mam noj cov khoom qab zib, nws yuav zoo txaus.

• Ntxiv mus - txiv ntoo thiab BERRIES.

Txhua cov txiv hmab txiv ntoo thiab cov txiv ntoo muaj ntau qhov ntau ntawm cov vitamins, minerals, noj qab haus huv fiber ntau, lawv tuaj yeem ua tiav rau kev tshaib plab, nqhis dej thiab txo kev nqhis dej rau qhov tsis tsim nyog.

khoom qab zib. Lawv muaj txiaj ntsig rau kev zom, ua kom huv ntawm cov ntshav los ntawm co toxins thiab co toxins, rau qhov poob phaus (nco ntsoov qhov ntsuas!).

Txiv hmab txiv ntoo thiab txiv ntoo tshiab yog qhov tseem ceeb thiab xav tau hauv cov zaub mov noj txhua hnub!

Yog hais tias cov txiv hmab txiv ntoo lossis txiv hmab txiv ntoo muaj cov kua qaub, qhov no tsis txhais tau tias lawv tsis muaj suab thaj txhua. Nws tsuas yog tias muaj tsawg dua ntawm nws, thiab txiv hmab txiv ntoo acids - ntau dua, uas yog qhov sib txawv tag nrho.

Ib qho zoo thiab muaj txiaj ntsig zoo rau lwm cov khoom muag yuav khoom qab zib!

Coob tus neeg ntshai ntawm cov txiv ntoo vim qhov tseeb tias lawv tuaj yeem ua tau zoo dua, thiab sim tsis txhob noj lawv.

Qhov no yog qhov yuam kev loj thiab yuam kev: lawv xav tau thiab muaj txiaj ntsig, tab sis koj tuaj yeem rov qab los ntawm ib qho dab tsi yog tias koj noj ntau tshaj qhov ntsuas. Kiag li ANY cov khoom tuaj yeem dhau los ua kev puas tsuaj, txawm tias muaj txiaj ntsig zoo tshaj plaws hauv ntiaj teb, yog tias muaj nws hauv qhov ntau.

Nws yog qhov tu siab heev uas tau hnov ​​tias ib tug ntxhais hluas zoo li hluav taws tau ntshai, hais tias, tib cov txiv hmab, tab sis muaj qee yam tsis nkag siab halvah. Thiab nws piav qhia qhov no los ntawm qhov tseeb tias "lawv tau rog los ntawm lub txiv quav ntswv nyoos" ... Tab sis los ntawm halva nrog ib tuj ntawm cov piam thaj dawb thiab nws tseem paub tsis meej tias muaj dab tsi hauv cov lus tsis muaj - tsis tau.

Ntxiv rau qhov no, tam sim no tsuas yog hais txog Kev Caw khoom noj tsis zoo uas khaws cov khoom qab zib nrog ntau dua, kev noj qab haus huv thiab ntuj tsim.

Nov yog qhov peb xaiv.

Thiab calories, ntawm chav kawm, muaj txhua yam - ob qho tib si zib ntab thiab khw ncuav qab zib. Tab sis peb yuav tsis xaiv cov ncuav qab zib tsuas yog vim nws muaj cov calories tsawg dua li zib ntab, puas yog? Qhov no yog qhov tsis tseeb.

Yog li, cov calories tsis yog txhua yam uas xav tau rau kev noj zaub mov kom huv thiab tsim nyog. Los ntawm txoj kev, qhov no yog qhov yuam kev loj heev ntawm ntau - tsom rau cov calories.

Kuv nyiam cov txiv hmab txiv ntoo thiab cov txiv cev, noj lawv, thiab kuv qhia tseeb rau koj kom noj pluas mov cov qab no, muaj kua, cov khoom plig zoo ntawm xwm!

Cia kuv nco koj ob peb lub tswv yim yooj yim rau noj txiv hmab txiv ntoo thiab txiv ntoo qab zib. Qhov no tseem ceeb heev kom tsis txhob ua mob rau koj kev zom:

1. Cov txiv hmab txiv ntoo thiab cov txiv ntoo yog cov zaub mov ywj pheej, thiab koj yuav tsum tau noj lawv li cais zaub mov (hais ua khoom txom ncauj), lossis tsis tau ntxov dua 30-40 feeb ua ntej noj mov.
2. Koj tsis tuaj yeem noj cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo tom qab noj hmo, xws li cov khoom qab zib.Qhov no yog qhov yuam kev tag nrho uas yuav ua rau koj tsuas yog cuam tshuam ntawm kev zom cov zaub mov (txiv hmab txiv ntoo yuav ua rau muaj kev zom, zaub mov yuav nyob ruaj khov, mob plab, thiab koj yuav tsis tau txais txiaj ntsig thiab kev lom zem los ntawm kev noj mov).
3. Tsis txhob sib xyaw cov hmoov txhuv nplej siab thiab cov txiv qaub hauv ib pluag. Piv txwv zoo heev yog txiv tsawb thiab txiv qaub, piv txwv. Txiv tsawb yog ib zaj dab neeg sib txawv zoo rau nws. Rog dhau hwv, muaj cov hmoov txhuv nplej siab dhau, hnyav dhau los zom cov txiv hmab txiv ntoo. Tsis txhob noj mov ntau dhau. Tab sis yog hais tias uvaz txhua yam tsis ua li cas - ces thov. Ib lub tsawb ib hnub yog ib qho khoom noj txom ncauj zoo kawg. Qhov loj tshaj plaws yog hais tias cov txiv tsawb yog cov siav heev, hauv qhov tsaus nti ntawm nws cov tev. Lub txiv tsawb unripe yog lub siab phem cais, hnyav thiab indigestible rau lub cev.
4. Noj cov txiv hmab txiv ntoo thiab cov txiv ntoo thaum sawv ntxov, nws zoo dua - txog 16 teev tsaus ntuj.

• Qeb peb ntawm cov khoom noj qab zib thiab noj qab nyob zoo rau khoom qab zib yog SMUPS thiab FRESH JUICE.

Smoothies thiab kua txiv tshiab yog qhov muaj txiaj ntsig zoo thiab hloov pauv rau qab zib muag khoom noj qab zib. Ua tsaug rau lawv, koj tuaj yeem ntxiv ntau yam ntxiv rau koj “kev noj qab zib”. Ua tsaug rau lawv, koj tuaj yeem ua kom poob ceeb thawj thiab txhim kho koj lub cev.

Txhawm rau kom tsis txhob "txhaws" nrog piam thaj thaum haus kua txiv, tsuas yog muab sib xyaw nrog zaub, ua kev sib tov.

Sib xyaw ua si zoo heev thiab noj qab haus huv yog:

• txiv apples + carrots,
• txiv apples + taub dag,
• txiv apples + beets
• cov txiv ntoo ua kab ua (txiv kab ntxwv, txiv kab ntxwv qaub, txiv kab ntxwv) + beets,
• txiv qaub + carrots.

Koj tuaj yeem tawm ib tuj ntawm koj tus kheej, cov khoom noj kom qab thiab noj qab haus huv.

Thaum npaj txiv hmab txiv ntoo thiab Berry smoothies, ntxiv cov muaj txiaj ntsig ntawm cov zaub ntsuab. Cov zaub ntsuab muaj cov kabmob ntxhib, chlorophyll, vitamins, ntau cov zaub protein.

Cov zaub ntsuab muaj txhua yam zaub mov tsim nyog, tshwj xeeb tshaj yog muaj calcium thiab magnesium ntau - cov zaub mov tseem ceeb tshaj plaws rau peb txoj kev noj qab haus huv thiab kev nyob zoo.

Xws li smoothies muag txaus rau ntev heev! Coarse fiber ntau ua rau kom qhov nqus ntawm cov piam thaj mus rau hauv cov ntshav, thiab koj tsis xav noj ntev.

Ib tus cwj pwm zoo thiab noj qab haus huv zoo yog kev ua noj koj tus kheej smoothie nrog zaub ntsuab thaum sawv ntxov!

Yog tias koj tsis yog tus kiv cua loj ntawm greenery - ntxiv nws me ntsis, nws tseem yuav zoo dua tsis muaj dab tsi. Xaiv cov spinach thiab ntau hom zaub ntsuab - lawv muaj ntau qhov nruab nrab hauv saj.

Nyob rau hauv xws li smoothies, koj tuaj yeem ntxiv zib ntab, txiv hmab txiv ntoo qhuav (cov hnub yog qab) qab, noob flax soaked, noob hnav, chia noob, ntsuab buckwheat (koj tuaj yeem txawm hlav), txiv ntoo mis, txiv laum huab xeeb thiab ntau ntxiv. Qhov no yuav yog cov khoom noj qab nyob zoo thiab noj tshais, saj zoo li khoom qab zib.

Ntxiv cov txuj lom - qhiav thiab cinnamon rau cov smoothie. Qhov no txhim kho cov saj ntawm smoothies thiab ntxiv rau nrawm cov metabolism hauv lub cev, txhim kho cov ntshav ncig thiab zom zaub mov, thiab txhawb nqa xaus ntawm co toxins.

Smoothies muaj detox zoo thiab yuag!

Cov kab qaib ntsuab tau ua pov thawj los txo cov nqhis dej rau cov khoom qab zib. Ntawm kuv tus kheej kuv yuav hais tias: tsis yog rau khoom qab zib nkaus xwb. Kuv xav noj thaum nruab hnub ntau me dua hauv txoj ntsiab cai.

Ntev dhau los, kev muaj lub siab xav noj cov khoom ua muaj paug tsis zoo, vim cov zaub ntsuab ntxuav saj buds, thiab koj twb xav tau ib yam dab tsi lub teeb thiab noj qab nyob zoo.

• Txiv hmab txiv ntoo qaws

Hauv txoj kev yooj yim - pastille. Qhov no yog cov txiv hmab txiv ntoo puree, qhuav hauv lub cev qhuav dej, thiab tom qab ntawd dov mus rau hauv lub raj. Yog tias koj muaj lub tshuab ziab khaub ncaws rau cov txiv hmab txiv ntoo thiab zaub, tom qab ntawd ua noj xws li yob nws yooj yim li cov txiv plooj plaub hau.

Lawv yooj yim nrog koj coj mus ua haujlwm, ntawm kev ncig tebchaws, kawm ntawv.

Qhov noj qab nyob zoo thiab qab zib kho.

• Dried txiv ntoo

Cov txiv hmab txiv ntoo qhuav tuaj yeem yog qhov zoo tshaj plaws thiab muaj txiaj ntsig zoo rau cov khoom qab zib yog tias lawv tau qhuav hauv lub cev, tsis tau ua kua dej qab zib (zoo li feem ntau cov khw muag khoom thiab cov txiv hmab txiv ntoo qhuav), thiab tsis tau kho nrog sulfur dioxide rau kev khaws cia.

Txhawm rau nrhiav qhov no nyuaj, tab sis ua tau. Lawv yog cov dab tuag nyob rau hauv tsos, me me, tsaus, wrinkled ...

Muab piv rau "tshuaj lom neeg" thiab nyob rau hauv cov qab zib ua ntej kev ua cov txiv ntoo qhuav - tsis muaj, hais ncaj qha.Nws yog qhov tseeb ntawm cov hauv paus no uas peb xaiv: loj, zoo nkauj "txiv neej zoo nraug" nrog lub ntsej muag zoo nkauj tsis nyiam peb.

Zoo dua kom pom thiab yuav cov organic. Zoo dua, qhuav koj tus kheej.

Txoj cai tseem ceeb tshaj plaws yog tias ua ntej noj mov, cov txiv hmab txiv ntoo qhuav yuav tsum tau muab ntxuav kom huv thiab ua ntej kom huv. Nov yog Peb Txiv, cov phooj ywg!

Ntawm cov txiv hmab txiv ntoo qhuav tsis muaj dab tsi, tsis muaj lwm yam ntxiv: pwm, av thiab kho nrog Dioxides, thiab ntau ntxiv ... Nws ntshai pom tias yuav ua li cas, thaum yuav cov txiv hmab txiv ntoo qhuav hauv khw, tib neeg qhib lub hnab thiab pib noj mov nyob ntawd. Lawv kuj muab rau lawv cov menyuam thiab.

Thiab tom qab ntawd lawv xav paub tias vim li cas nws thiaj li phem tom qab lawv ...

Kev so yog qhov tsim nyog kom cov txiv hmab txiv ntoo qhuav zoo dua thiab ua kom yooj yim dua, tsis muaj kev cuam tshuam cov txheej txheem kev zom thiab tsis muaj lub cev qhuav dej, yog li lawv nqus tau kua ntau. Soaking lawv ua ntej, peb tiv thaiv lub cev qhuav dej ntawm peb lub cev thiab tawv nqaij ib yam nkaus.

Yuav ua li cas hloov cov khoom qab zib hauv khw?

Khoom qab zib, khob noom, halva, marshmallows, dej khov, khoom qab zib, khoom qab zib, cov khoom qab zib, puddings, kozinaki ... Yuav ua li cas tsis kam lees qhov no? Qhov no tsis yooj yim sua!

Tej zaum yog phooj ywg. Thiab tsis tas yuav tsum tsis lees! Yuav tsis muaj rau qhov no.

Koj tsuas yog yuav tsum tau hloov tag nrho cov "kev nplua nuj qab zib" nrog cov khoom qab zib uas yog npaj los ntawm koj tus kheej txhais tes, uas tsis muaj tshuaj lom neeg ntxiv, qab zib dawb, trans nqaij thiab lwm yam mucks.

Peb yuav kawm qhov no los ntawm koj, Kuv cog lus!

Kuv muaj ntau cov zaub mov txawv rau kev kho cov khoom qab zib uas kuv ua tib zoo khaws cia ntev. Lawv tsuas yog muaj cov khoom ntuj tsim (txiv hmab txiv ntoo, cov txiv ntoo qhuav, txiv ntoo, noob, thiab lwm yam) thiab tsis muaj qab zib dawb.

Thiab txawm tias ci tau tuaj yeem ua noj ntawm nws tus kheej, txo cov ntsiab lus ntawm cov khoom tsis muaj txiaj ntsig hauv nws, thiab tejzaum nws hloov lawv nrog kev noj qab haus huv.

Kuv yuav qhia cov zaub mov txawv nrog koj hauv cov lus yav tom ntej!

Yuav ua li cas hloov cov khaub noom chocolate?

Koj puas tau pom tias thaum koj tab tom noj zaub mov, lossis koj lub cev noj qab haus huv tsis tso cai koj noj khoom qab zib, rau qee qhov koj xav tau chocolate? Tsis muaj tus buns, tsis muaj ncuav, tsis muaj khoom qab zib, tab sis raws nraim SHO-KO-LA-YES?

Qab zib, qab, insanely uas muaj ntxhiab uas melts hauv koj lub qhov ncauj, ua rau lub hlwb ua ecstatic? Thaum koj muab ib daim chocolate nyob rau hauv koj lub qhov ncauj, kaw koj lub qhov muag thiab tsis nco txog txhua yam hauv ntiaj teb no rau ob peb feeb tom ntej?

Qhov tseeb tiag, koj yuav tsum lees hais tias nws tsis zoo li koj tuaj yeem hloov pauv cov qhob noom xim kasfes: zib ntab, txiv hmab txiv ntoo, cov txiv hmab txiv ntoo qhuav - yog, qab zib, tab sis lawv tsis zoo txog chocolate!

Ntawm chav kawm, ib daim me me ntawm tsaus iab chocolate, noj ib zaug ib hnub, tuaj yeem tsis ua kev puas tsuaj ntau. Yog koj xav tau, koj ua tau! Kuv tawm tsam kev ntseeg dab tsi.

Tab sis, yog tias tsis muaj lub zog nres rau ntawm ib qho, ces qhov no twb dhau los ua kev phom sij ...

Zoo, yog tias koj yog “tus sib ntaus sib tua,” thiab koj tuaj yeem tswj hwm koj tus kheej, tom qab ntawd kuv caw koj nyeem ib tsab ntawv hais txog chocolate kub.

Koj hais txog qab zib li cas? Koj nug? Nyob rau hauv tib qho chaw zoo li SUGAR!

Yog, nws yog. Tab sis nws kuj tuaj yeem hloov tau yooj yim nrog txiv maj phaub qab zib, piv txwv li, lossis qab zib suab thaj. Nws yuav yog qhov zoo dua rau kev noj qab haus huv, pom zoo? Tsis tas li, koj yuav tsis noj nws hauv kilos, chocolate yog qhov khoom txaus siab heev.

Thiab yog tias koj xav pom ntawm no, zoo, tsuas yog naturalness zoo thiab siv tau, tom qab ntawd chocolate ua nrog koj tus kheej txhais tes los rau txoj kev cawm.

Nws muaj carob es tsis txhob khaws cov cocoa hmoov.

Qhov no yog xws li kua txiv qab zib hmoov uas qab qab ntau heev li cocoa: ib qho khoom noj qab nyob zoo rau hauv nws tus kheej, nws tuaj yeem yog qhov kev xaiv zoo rau cov cocoa li ib txwm muaj.

Carob tuaj yeem muab ntxiv rau ntau yam khoom qab zib thiab ua kom dej qab zib chocolate.

Muag dawb hauv txhua lub khw muag khoom noj khoom haus huv.

Ntau tus neeg txiav txim siab chocolate yeeb tshuaj: "Kuv noj ntau chocolate, thiab kuv tsis tuaj yeem ua ib qho dab tsi txog nws!" ...

Cov lus no puas yog hais txog koj? Tom qab ntawv mob siab rau txhua tus neeg uas txiav txim siab lawv tus kheej “xaiv yeeb cawv” hauv plawv! J:

Kuv nyiam cov lus ntawm ib qho chocolatier: “Qhob noom xim kasfes yuav tsum tau txais kev txaus siab, tsis txhob cuam tshuam rau nws.Nres HIM, pib TAU LUB CAIJ ZOO LOS NTAWM nws. "

Ib lub sijhawm, cov kab lus no tau hloov kuv lub siab thiab tus cwj pwm ntawm cov khoom no.

Ib kab lus nrog lub ntsiab lus tob. Tsis yog noj, tab sis kom muaj kev lom zem. Tsis yog nyob ntawm, tab sis txaus siab.

Xav txog nws thiab koj yuav tsis xav txog koj tus kheej "chocolate hom." Piv txwv tias nws yuav ua tau ntau qab ntxiag rau koj xav tias koj yog ib qho “chocolate qab zib”, piv txwv.

Thiab kev xav - lawv yog ... Lawv tuaj yeem hloov ntau yam hauv peb lub neej! Thiab koj tus kheej yuav tsis pom tias koj yuav pib mloog cov qhob noom xim kasfes ntau dua li cas, thiab nrog txhua yam qab zib, los ntawm, ib yam nkaus thiab.

Cov phooj ywg, nco ntsoov - nws yog qhov txawv tsuas yog thaum xub thawj. Tsuas yog thaum pib nws yuav vwm rau rub koj rau ntawm lub khw ncuav thiab khaub noom.

Tab sis koj yuav tsum pheej!

Lub sijhawm yuav dhau mus, thiab koj kiag li yuav tsis xav tau cov khoom qab zib, ntawm no nws yuav tsuas tso tseg!

Cov chaw txais rov pib sai sai, thiab tom qab ib pliag, tom qab sim rov qab muab khoom qab zib los ntawm lub khw muag khoom, koj yuav pom nws qab zib, hnav khaub ncaws, dhau hluavtaws, nrog qhov tsis kaj siab, ntau dhau ntawm "tsw ntxhiab tsw" uas ib zaug zoo li koj nyiam "tsw qab".

Ntseeg kuv, nws yog zoo li ntawd.

Thiab ib qho ntxiv uas tseem ceeb:

Qab zib tsis tuaj yeem noj tom qab 16 teev, nws yuav yog lub nra hnyav rau ntawm lub cev, raws li lub sijhawm no twb hloov mus rau lwm lub xeev tsoomfwv roj ntsha thiab dhau los ua tsis tshua muaj mob. Tus neeg noj zaub mov noj haus hu lub sijhawm no ua haujlwm ntawm cov txiav, tom qab 16 nws "poob tsaug zog", thiab nplawm nws ua haujlwm yog qhov kev phem loj.

Ib qho ntxiv, thaum yav tsaus ntuj, cov khoom qab zib uas noj tau tuaj yeem muab tso cia nyob ntawm peb ob tog kom zoo li "kev xaiv tswv yim nyob rau hauv yog qhov xwm txheej." Peb tsis tas yuav nws.

Cov phooj ywg, cov ntaub ntawv thiab cov lus pom zoo hauv tsab xov xwm no tsuas yog kuv qhov kev paub dhau los, thiab lawv tau tsim, hauv txoj cai, rau cov neeg muaj kev noj qab haus huv.

Yog tias koj muaj kab mob, yog tias koj ua raws li kev noj haus kho mob raws li kws kho mob tau hais, ces sab laj nrog nws ua ntej yog tias koj tuaj yeem hais, hais, txiv quav ntswv nyoos, zib ntab lossis txiv hmab txiv ntoo. Tsuas yog kom tsis txhob muaj teeb meem.

Thiab kuv xav koj txoj kev noj qab haus huv!

Noj qab nyob zoo, thov koj tus kheej thiab cov neeg koj hlub nrog cov khoom qab zib muaj txiaj ntsig, cov ncauj lus no yuav txuas ntxiv, tsis txhob nco nws!

Kuv muaj rau koj cov zaub mov qab qab rau khoom qab zib noj qab nyob zoo, uas tuaj yeem npaj tau yooj yim hauv tsev, los ntawm txhua yam khoom lag luam muaj.

Tshaj tawm cov kab lus hauv koj tus social networks. tes hauj lwm, qhia peb hauv cov lus koj zaj dab neeg ntawm "kev sib raug zoo nrog qab zib", txaus nyiam heev!

Yuav ua li cas koj hloov cov khoom qab zib thiab waffles?

Ntawd yog nws rau hnub no, pom koj sai sai, Alain!

KOOM NRHIAV RAU KUV RAU COV NEEG NTIAJ TEB NO

Yuav ua li cas ua cov khoom noj qab zib noj nrog koj tus kheej tes

Lo lus teb rau lo lus nug, dab tsi khoom qab zib qis-calories tuaj yeem noj thaum poob phaus, tau txais. Nws tsuas yog yuav tsum nco ntsoov txoj cai hauv qab no: feem yuav tsum tau txwv, tsuas yog thaum sawv ntxov txais tos ntawm cov tais diav.

Txhawm rau khaws lawv cov txiaj ntsig, koj tuaj yeem ua ob peb zaub mov noj zaub mov kom muaj tsawg thiab tsawg hauv tsev. Qhov no yog txoj hauv kev noj zaub mov kom qab thiab tsis muaj roj, tab sis tus poj niam poob ceeb thawj yuav tsum siv sijhawm ntau lub zog, sijhawm dawb hauv chav ua noj.

Cov khoom qab zib noj tsawg-tsawg tau muaj.

Yog tias koj xav ua khoom qab zib kom tsawg rau cov dej qab zib, tab sis khoom noj nruj me ntsis txwv tsis pub hmoov nplej, koj tuaj yeem siv cov ntawv qhia hauv qab no:

1. 300 grams ntawm oatmeal ncuav dej npau npau, raws li cov lus qhia ntawm lub pob, npog, hais kom txog thaum txias.
2. Cais, ncuav dej npau npau hla ib txhais tes ntawm raisins, pre-sliced ​​txiv hmab txiv ntoo qhuav.
3. Ua ke hauv oatmeal nrog txhaws, ntxiv cov txiv ntoo, noob, cinnamon raws li xav tau.
4. Do cov khoom sib xyaw rau lub xeev ntawm homogeneity, ua cov pob ntawm tib qho loj.
5. Tso cov khaub noom nyoos rau saum daim ci, ci rau 30 feeb ntawm qhov kub txog 180 degrees.
6. Tsawg-calorie pastries tau npaj tiav!

Berry thiab Txiv Hmab Txiv Ntoo Jelly

Qab zib nrog kev noj zaub mov kom raug, yog tias ua kom siav, zoo rau daim duab thiab noj qab haus huv.Hauv qab no yog lwm cov txiaj ntsig qab zib muaj suab thaj:

1. Yaug los ntawm ib sab cib 500 grams khov ntawm cov txiv hmab txiv ntoo uas tsis muaj qab zib, qhuav ntawm phuam.
2. Zom rau hauv lub tshuaj khib, ntxiv 2 khob dej thiab rhaub dua li kub hauv 5-7 feeb.
3. Cais, yaj tawm 20 gram ntawm gelatin nyob rau hauv ib khob dej sov kom txog thaum ib homogeneous loj yog tsim.
4. Tshem tawm cov txiv hmab txiv ntoo hauv dej los ntawm qhov hluav taws kub, ntxiv sib tov gelatin, sib tov rau cov lus sib xyaw zoo.
5. Ncuav cov kua txiv hmab txiv ntoo rau hauv cov pwm, txias ntawm chav sov, muab tso rau hauv tub yees thaum hmo ntuj.

Ci txiv apples nrog cinnamon thiab zib ntab.

Qab zib ntawm cov khoom noj muaj peev xwm ua tsis tau tsuas yog tsis qab, tab sis kuj noj qab haus huv, muaj calorie tsawg. Hauv qab no yog cov lus qhia nyiam rau ntau tus poj niam poob phaus uas tsis tuaj yeem tsis kam lees lub qab thaum kho qhov teeb meem uas muaj teeb meem:

1. Zov 6 txiv apples loj, tso lawv ntawm cov tub ntxhais, muab tso rau ntawm lub tais ci.
2. Ci hauv qhov cub rau 15 feeb, thiab thaum lub sijhawm no muab cov zib ntab thiab cov cinnamon tso rau hauv ib lub thawv ntxiv.
3. Tshem tawm cov ntawv ci, muab sau rau hauv cov tub ntxhais ntawm txhua lub kua, rov qab mus rau qhov cub rau lwm 15 feeb.

Sib npaug rau koj cov khoom noj

Nws yog ib qho tseem ceeb heev uas thaum nruab hnub koj lub cev tau txais cov khoom noj muaj txiaj ntsig sib txawv - carbohydrates, protein thiab cov rog txawm tias txhua tus poj niam ntxub.

Yog tias koj muaj khoom qab zib rau cov khoom qab zib tas li, noj cov zaub mov uas muaj txiaj ntsig hauv:

• hlau (noob taum, hmoov cocoa, noob taub dag, lentils, noob paj noob hlis),
• magnesium (txhua yam txiv ntoo, spinach, taum),
• qeeb carbohydrates (hnub tim, mov noodles, qos yaj ywm, nplej zom, pob kws, granola, zucchini, taub dag, kua txiv kab ntxwv).

Video: yam khoom qab zib koj tuaj yeem noj ntawm cov khoom noj

Muaj ntau tus naj npawb ntawm cov duab nrog cov kauj ruam-hauv-qib cov zaub mov txawv rau qee cov tais diav uas tsis muaj calorie tsawg. Txhawm rau pom thiab nkag siab txog cov khoom qab zib noj twg koj tuaj yeem noj nrog qhov kev poob phaus, saib cov yees duab hauv qab no.

Tom qab saib nws, koj tuaj yeem xaiv cov zaub mov tsis tshua muaj roj, thaum nws tseem tuaj yeem siv cov khoom qab zib, txawm tias ntawm kev noj haus nruj tshaj plaws. Nrog rau txoj hauv kev uas tsim nyog, koj tuaj yeem plam qhov hnyav thiab txaus siab, ntse ntsuav, thiab tseem cia koj tus kheej ua qhov zoo.

Tom qab ntawd cov zaub mov qab zib yuav tsis nyob hauv qhov kev txwv nruj.

Kawm mus so

Kev ntxhov siab thiab ntxhov siab nyob sab hauv yog qhov tseem ceeb uas ua rau lub cev xav tau cov piam thaj ntau dua. Txhawm rau so kom txaus, koj tuaj yeem ua raws li kev xyaum yoga, aromatherapy, xaiv qhov kev qoj ib ce lossis tsuas yog mloog nkauj.

Yog tias koj xav tias koj tus mob muaj qhov ua rau mob siab, koj yuav tsum mus ntsib tus kws kho mob hlwb (tab sis tsis muaj ib qho ntawv sau tshuaj los tiv thaiv koj tus kheej, tsuas yog tus kws kho mob muaj cai ua qhov no).

Kom tshem tawm cov khoom noj txom ncauj qab zib zoo

Tshuaj yej nrog khoom qab zib yuav sai sai koj lub zog, tab sis tus cwj pwm thaum noj hmo nrog khoom qab zib tuaj yeem dhau los ua kev puas tsuaj thiab dhau los ua teeb meem kev noj qab haus huv (ntshav qab zib thiab rog dhau).

Yog li ntawd, sim ib txwm khaws cia rau hauv koj lub hnab tej yam khoom noj rau cov khoom noj txom ncauj zoo: cov txiv ntoo tshiab tshiab, kev sib xyaw ntawm cov txiv ntoo thiab cov txiv hmab txiv ntoo qhuav, ncuav qab zib tsis qab, ib qho qha plaub nrog txiv lws suav thiab tshij. Tab sis txawm tias qhov zoo dua yog kev teem sijhawm thiab muaj caij noj su.

Thaum koj xav qab zib - noj zaub kom zoo

Piv txwv li, hloov khoom qab zib - txiv hmab txiv ntoo qhuav, tsis txhob muaj khoom qab zib - txiv hmab txiv ntoo nyias. Yog tias koj xav tau, koj tuaj yeem them taus ib qho me me ntawm cov tsaus chocolate - nws muaj cov piam thaj tsawg heev, tab sis nws muaj kev noj qab haus huv heev.

Thiab ib qho kev cai tseem ceeb ntxiv: txawm tias cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav yuav tsum tau noj tsuas yog tom qab noj mov thiab hauv feem me me.

Nrhiav lwm txoj hauv kev zom khoom qab zib

Tsis paub xyov, cov khoom qab zib nqa peb ntau yam zoo siab. Tab sis koj yuav tsum yoog koj tus kheej kom tau txais kev txaus siab thiab kev xyiv fab tsis yog los ntawm zaub mov, tab sis kuj los ntawm lwm yam kev ua thiab.

Qhov no tej zaum yuav yog koj qhov kev nyiam nyiam tshaj plaws, kev txawj ntse kev ua si uas yog qhov mob siab rau kev ua si lossis kev pab dawb.Qhov tshwj xeeb tshaj plaws yog kom tsis txhob ua kom yuag los yog cuam tshuam los ntawm qhov kev ntshaw noj lub phaj ntawm donuts.

Saib xyuas tag nrho cov lus pom zoo teev tseg saum toj saud, nco ntsoov: tsis txhob ua kom koj lub cev puas tsuaj thiab tag nrho cov khoom qab zib. Tom qab tag nrho, cov piam thaj tseem tseem ceeb rau peb kev noj qab haus huv, xws li hlau thiab magnesium. Qhov loj tshaj plaws yog siv nws rau kev sim thiab tsuas yog tom qab noj mov.

Tom qab tag nrho, yog tias koj noj hmo kom zoo nrog kua zaub nrog nceb thiab porridge nrog ntses - yuav tsis muaj chav rau cov khoom qab zib hauv plab. Thiab yog tias tus cwj pwm ntawm kev noj zaub mov kom raug rau lub sijhawm, koj yuav tsis raug rho tawm mus rau hauv lub chaw txuas khoom noj khoom haus, txawm hais tias muaj kev ntxhov siab, thaum cev xeeb tub thiab tom qab haus dej cawv.

Yog tias koj xav tau cov khoom qab zib, dua li hloov nws nrog tshuaj yej thiab kev noj haus?

Thaum kuaj tau tus kab mob ntshav qab zib, tus neeg mob yuav tsum tso tseg yuav luag txhua yam khoom noj uas tau npaj ua tiav raws li daim ntawv qhia qhia uas siv cov piam thaj dawb thiab cov zaub mov tsis zoo. Qhov no tseem ceeb vim tias cov piam thaj nce nrawm rau glycemia, dhau los ua qhov tshwm sim ntawm kev txhim kho mob ntshav qab zib tsis xeev. Yog tias txoj kev mob pathological tsis nres, tus neeg mob yuav tuag tau.

Ib qho ntawm cov qauv pib ntawm kev noj zaub mov kom zoo yog kev tsis kam lees ntawm cov khoom noj uas tsis muaj carbohydrates, tab sis nws tsis yooj yim kom tawm ntawm txoj kev txiav npluav ntawm kev noj khoom qab zib. Nws yog ib qho tseem ceeb kom dag lub cev, noj zaub mov uas muaj cov piam thaj "txoj cai".

Yuav ua li cas los hloov cov khoom qab zib kom cov piam thaj hauv qab tseem nyob rau theem uas tsim nyog, thiab lub cev tau tsau nrog cov tshuaj muaj txiaj ntsig? Yuav ua li cas hloov cov khoom qab zib nrog poob phaus? Nws tuaj yeem muab cov txiv hmab txiv ntoo qhuav, zib ntab, cov kab protein thiab lwm cov khoom qab zib tshaj plaws.

Dried txiv ntoo

Cov txiaj ntsig zoo thiab muaj kev nyab xeeb rau cov ntshav qab zib yog cov txiv av qhuav thiab prunes, lawv tuaj yeem raug ntxiv rau compotes, noj me ntsis ntawm tom, lossis suav nrog hauv cov khoom noj qab zib. Lub glycemic Performance index ntawm prunes tsuas yog 29 ntsiab lus, lub kua muaj txawm tias tsawg dua.

Nws yog qhov zoo uas yuav tau siv apricots qhuav es tsis txhob qab zib, tab sis hauv cov khoom me me. Txawm hais tias muaj glycemic qis ntawm cov khoom lag luam, nws muaj ntau cov carbohydrates, yog li apricots qhuav noj muaj ntsis, tshwj xeeb tshaj yog cov ntshav qab zib hom 2.

Lwm txoj hauv kev zoo dua rau cov khoom qab zib yog raisins, nws yog qhov muaj txiaj ntsig, tab sis nrog lub cev qhov hnyav dhau thiab rog dhau los nws siv nrog ceev faj. Yog li koj tsis tuaj yeem nqa nrog cov txiv tsawb qhuav, txiv tsawb thiab txiv ntoo.

Cov neeg mob ntshav qab zib yuav tsum tsis kam hloov cov khoom qab zib nrog cov txiv hmab txiv ntoo qhuav, hauv qab txoj cai txwv:

1. av daj
2. txhav
3. carom
4. papaya
5. hnub tim
6. candied txiv hmab txiv ntoo.

Cov khoom noj khoom haus tau qhia kom xaiv rau cov txiv kab ntxwv qhuav, roob tshauv, cranberries, txiv qaub, plums, raspberries, quinces. Cov txiv hmab txiv ntoo zoo li no ntxiv rau jelly, compotes thiab lwm yam tais diav. Ua ntej npaj cov dej qab zib, cov khoom tau soaked rau ob peb teev hauv dej txias, tom qab rhaub ob peb zaug, hloov cov dej. Noj cov txiv hmab txiv ntoo qhuav muab rau cov nyiam Kremlin noj qab zib rau cov ntshav qab zib.

Koj tuaj yeem noj cov txiv hmab txiv ntoo qhuav hauv lawv daim ntawv ntuj, ntxiv rau tshuaj yej. Yog hais tias tus neeg mob noj tshuaj tua kab mob, koj yuav tsum nug koj tus kws kho mob yog tias lawv tau sib xyaw nrog txiv hmab txiv ntoo, vim tias qee hom kev ziab tuaj yeem txhim kho cov nyhuv tshuaj ntawm lub cev.

Kaw qhov xav tau cov khoom qab zib pab cov zib ntab ntuj, koj yuav tsum kawm paub xaiv cov hom ntawm zib ntab zoo li cas, uas yog cov zaub mov tsis txaus. Cov zib ntab yog tso cai lossis txwv tsis pub muaj ntshav qab zib, nyob ntawm qhov mob hnyav ntawm tus kab mob. Thaum theem ntawm tus kab mob yog mob sib khuav, zib ntab yuav tsis tsuas yog hloov lub qab zib, tab sis kuj saturate lub cev nrog cov tshuaj muaj txiaj ntsig.

Peb yuav tsum tsis txhob hnov ​​qab tias nws yog ib qho tseem ceeb los saib xyuas qhov loj ntawm kev pabcuam ntawm zib ntab, kom siv nws qee lub sijhawm xwb. Thaum nruab hnub, noj tsawg kawg yog 2 diav loj ntawm qhov khoom. Nws yuav tsum tshwj rau cov zib ntab zoo, hom phiaj linden, tshuaj khib, acacia. Zib ntab tsis yog khoom pheej yig, tab sis noj qab nyob zoo.

Cov neeg mob ntshav qab zib ntawm hom thib ob rau kev poob phaus raug pom zoo kom noj zib ntab nrog honeycombs, siv quav ciab tau muaj txiaj ntsig zoo ntawm kev zom cov suab thaj, fructose.Hloov cov khoom qab zib nrog zib ntab, nws yog qhov tsim nyog los xav txog cov khob cij, ib qho XE yog sib npaug rau ob rab diav ntawm cov khoom beekeeping. Zib mu ntxiv rau zaub nyoos, haus, tshuaj yej tsis muaj qab zib.

Zib ntab tsis tuaj yeem muab tso rau hauv dej kub, nws tua rau hauv nws tag nrho cov khoom siv uas muaj txiaj ntsig zoo rau kev noj qab haus huv, tsuas yog cov khoom qab zib, qab ntxiag tseem nyob. Lub xub ntiag ntawm cov tshuaj yeeb dej cawv tshwj xeeb ntxiv muaj cov nyhuv ntawm:

• Tshuaj tua kab mob
• antiviral
• antifungal.

Cov khoom lag luam muaj nplua nuj nyob hauv fructose, hauv buckwheat zib ntab muaj hlau ntau, uas yuav pab tiv thaiv kom tsis txhob muaj ntshav qab zib hauv ntshav qab zib. Muaj tshuaj nyob hauv beekeeping cov khoom uas pab txhawb kev tiv thaiv kab mob thiab kab mob, uas cuam tshuam rau lub ntsws ua pa, pab kom tshem tau tus kab mob sai li sai tau.

Tsis tas li ntawd xwb, txoj kev zom, kev mob ntawm pob txha nqaij, thiab cov hniav tau txhim kho. Lub glycemic Performance index ntawm zib ntab yog 55 units.

Nws tuaj yeem siv los ua tus mob aphrodisiac, nws nce tus naj npawb ntawm cov phev, qib ntawm lawv cov haujlwm, ntxiv dag zog rau kev tiv thaiv kev tiv thaiv.

Tus Tuav Protein

Kev siv hluav taws xob muaj zog, lwm txoj hauv kev los ua kom txaus siab txoj kev ntshaw mus rau qab zib yog cov tuav protein.

Lawv yog tsim los ntawm cov muaj protein zoo, ntuj carbohydrates, nplua nuj nrog cov vitamins, minerals. Yog tias tsis muaj cov khoom noj khoom haus no, nws yuav nyuaj rau xav txog kev noj haus ntawm cov neeg ncaws pob.

Thaum siv kom zoo, khoom qab zib qab zib kuj raug tso cai rau cov neeg mob ntshav qab zib tsis txhob ua chocolate los yog lwm yam khoom qab zib.

Nws ntseeg tau tias cov kev pabcuam zoo li no ua rau muaj kev phom sij rau lub cev, tab sis kev txheeb xyuas zoo li no yog qhov kev xav tsis zoo. Ib qho tseem ceeb nuance yog qhov tuav cov kab ntawm cov piam thaj tsawg, lawv tsis tsim cov khoom lag luam uas tsis pub muaj cov carbohydrate tsis pub. Protein yuav yog lo lus teb rau lo lus nug: yuav ua li cas hloov khoom qab zib nrog tshuaj yej?

Koj tuaj yeem noj cov khoom qab zib tom tsev. Ua li no, koj yuav tsum nqa noob, pob kws flakes, mis thiab chocolate protein. Kev sib tov yuav tsum zoo li lub khob noom cookie tuab, tsis lo rau koj ob txhais tes. Tib daim duab plaub yog tsim los ntawm cov txiaj ntsig loj, tom qab ntawd koj yuav tsum xa lawv mus rau hauv lub tub yees.

1. qhob noom xim kasfes yog melted nyob rau hauv dej da dej, tso cai rau txias,
2. ncuav cov kab nrog chocolate
3. muab xa rov qab mus rau lub freezer.

Hauv ib nrab ib teev, cov khoom qab zib npaj rau noj. Cov tshuaj hauv cov ntawv qhia ua tau yooj yim los hloov nrog cov khoom uas muaj ntshav qab zib.

Hloov mis nyuj, noj cov tsis muaj qab zib muaj roj tsawg yogurt, protein hmoov tsis tas yuav yog chocolate.

Vim li cas rub tawm rau lub qab zib

Cov neeg mob yuav tsum xav txog vim li cas lawv thiaj raug ntxias noj khoom qab zib.

Coob tus neeg txhim kho cov khoom noj khoom haus tsis txaus ntseeg, lawv feem ntau kuaj tau los ntawm lub siab ntsws tsis sib haum xeeb, thaum ib tug neeg hle cov khoom qab zib nrog kev qaug zog, kev ntxhov siab, tsis muaj kev xyiv fab hauv lub neej, tsis muaj magnesium lossis chromium.

Lwm qhov laj thawj tuaj yeem siv cov khoom qab zib ntau, tus neeg mob zoo li ua tsis muaj kev phom sij, yog li tsis muaj lub pob tw ntawm lub siab nws noj cov zaub mov nrog lub qab zib dua thiab rov ua dua. Txaus siab ntxiv qhov qab los ntawm Aspartame thiab Cyclamate Sodium.

Nws yog qhov tseem ceeb tshaj plaws tias qhov laj thawj tseem ceeb rau kev muaj lub siab xav noj cov zaub mov qab yog kev hloov ntshav qab zib los ntawm daim ntawv thib ob mus rau tus kab mob ntawm thawj hom. Hauv kev ua txhaum ntawm cov carbohydrate metabolism, cov tshuaj hormone insulin tsis tsim nyob rau hauv tus nqi tsim nyog, cov piam thaj tsis ua haujlwm kom puv nkaus.

Tus mob ntshav qab zib yuav tsis nce phaus thiab yuav muaj peev xwm tswj tau qhov zoo yog tias nws paub ob peb txoj cai. Nws yog ib qho tsim nyog kom noj tsis ntau tshaj ib feem ntawm qab zib hauv ib hnub, koj kuj yuav tsum nco ntsoov txog naturalness - yuav tsum muaj tsawg kawg nkaus ntawm cov khoom tsis zoo thiab qhov hu ua chemistry. Thiab lawv tseem noj khoom qab zib nyob hauv thawj ib nrab ntawm lub hnub.

Cov khoom qab zib tau piav qhia nyob rau hauv cov yeeb yaj kiab hauv tsab xov xwm no.

Qhia koj qab zib lossis xaiv tus tub los ntxhais rau cov lus pom zoo. Nrhiav tsis pom. Nrhiav. Nrhiav tsis pom. Pom. Nrhiav tsis pom.

Txiv Hmab Txiv Ntoo: dab tsi thiab thaum twg

Kev poob ceeb thawj suav nrog kev tsis lees txais cov khoom qab zib, khoom qab zib, tab sis qhov no tsis txhais tau tias koj tsis tuaj yeem noj cov txiv ntoo. Nws yog cov ntuj hloov ua piam thaj. Lawv muaj cov carbohydrates kom zoo, vitamins. dua li ua lub siab tawv hloov cov qab zib ntawm cov zaub mov noj: txiv tsawb ntsuab, kiwi, txiv duaj, txiv kab ntxwv. Txiv kab ntxwv qaub thiab txiv puv luj tau ntev hais tias yog cov muaj roj tua tau rog.

Muaj tseeb, tsis yog txhua txhua txiv ntoo tuaj yeem noj tau los ntawm cov neeg uas xav poob phaus. Muaj ntau ntau cov piam thaj hauv cov txiv tsawb, ua txiv hmab. Lawv yuav tsum raug tshem tawm.

Tsis tas li ntawd, muaj ib lub sijhawm uas koj tuaj yeem noj cov txiv ntoo: txog 16:00.

Kev noj cov txiv hmab txiv ntoo noj ua ntau ntau tuaj yeem ua raws li hauv qab no: npaj cov txiv ntoo qab ntsev, noj cov kua mis yogurt ua kev hnav khaub ncaws.

Lwm qhov kev pom zoo: tshem tawm cov tub ntxhais ntawm txiv apples lossis pears, ci nrog tsev cheese (koj tuaj yeem ricotta). Thiab rau khoom qab zib - ib tee ntawm zib ntab. Koj muaj peev xwm txawm kho tus qhua nrog cov khoom qab zib.

Khoom qab zib uas tsis tas yuav hloov ua lwm yam

Tsis yog txhua yam paub peb muaj teeb meem. Piv txwv li, marmalade, marshmallows tsis tas yuav hloov los ua. Cov zaub mov muaj txiaj ntsig ntawm cov khoom no yog hauv carbohydrates thiab cov ntsiab lus tsis muaj protein ntau. Rau kev tsim cov khoom siv, kho pectin lossis agar-agar yog siv. Yog li ntawd, xws li lub qab zib yog qhov tseem ceeb:

• lug txhim khu kev tiv thaiv,
• kom txo cov concentration ntawm cov roj (cholesterol) phem,
• kom saturate lub cev nrog iodine thiab calcium.

Yuav muaj kev poob phaus yog tias koj tsis ua phem rau cov khoom noj qab zib no. Hauv ob peb hnub koj tuaj yeem noj tsis ntau tshaj 50 gr. Txawm hais tias qhov tseeb hais tias xws li qhov qab zib siv tau, nws muaj calorie ntau ntau.

Qhov zoo dua, hloov cov khoom qab zib nrog cov khoom qab zib hauv tsev. Yog tias tsis muaj cov piam thaj icing, thiab cov ntsiab lus hauv calorie tuaj yeem raug txo tsawg.

Cov khoom noj kom tsim nyog kuj txhais tau tias koj tuaj yeem noj pastille. Nws yuav tsum tau muaj tsuas yog qe dawb thiab applesauce. Tom qab ntawd 100 grams yuav tsis ntau tshaj 50 calories.

Koj puas nyiam kas fes nrog croissant thaum sawv ntxov?

Yog koj yog ib qho khoom noj khoom haus. Nws yog qhov nyuaj rau txoj kev noj zaub mov zoo li no. Tab sis qhov no yog hmoov, uas ua kev tsis zoo rau cov khoom noj kom zoo, thiab tiv thaiv kom tsis txhob poob phaus. Zoo dua los hloov ... nrog dej khov nab kuab. Tsuas yog nws yuav tsum yog creamy ice cream tsis muaj glaze, ncuav qab zib, crispy mov thiab lwm yam qab zib ntxiv. Tsis muaj waffles. Muab rau 70 g. Koj tuaj yeem dai nrog mint nplooj, basil, berries.

Txheeb xyuas cov khoom noj dav dav

Ua ntej ntawd, peb tau sib tham txog yuav ua li cas, hauv paus ntsiab lus, khoom qab zib tuaj yeem hloov nrog lwm yam khoom qab zib muaj txiaj ntsig. Thiab ntawm no yog cov hom kev tsis-qauv.

• Koj yuav tsum noj zaub mov kom muaj protein ntau. Qhov no yuav txo qhov kev nqhis ntawm cov khoom qab zib, thiab kev nqus ntawm cov zaub mov yuav siv ntau lub zog.
• Ua ib khob ntawm peppermint tshuaj yej. Qhov no yuav txo qhov muaj zog noj cov khoom qab zib.
• Tom qab txhua daim ncuav mog qab zib, mus koom ib qho kev kawm ua kom muaj zog.

Yog li, peb pom tias yuav ua li cas los hloov cov khoom muaj calorie ntau dhau thiab qab zib tsis zoo. Tsim kev noj zaub mov zoo rau kev noj zaub mov zoo, thiab kev coj tus cwj pwm kom muaj kev ntxhov siab. Hloov khoom qab zib - "khoom qab zib" rau tus ntsuj plig. Indulge koj tus kheej nrog cov hnav ris tsho tshiab - koj yuav pom, qhov sawv siab yuav nce. Thiab kilas yuav tsis nce ntxiv. Lawv tsuas yog yuav tawm tom qab kev sib tw ncig yuav khoom.

Dab tsi tuaj yeem noj tau es tsis qab qab zib thiab hmoov txhuv nplej siab thaum yuag poob?

Nws yog qhov nyuaj ua rau qee tus neeg tso khoom qab zib, yog tias rau qee cov neeg nws tsis nyuaj, uas yog, cov hniav qab zib, uas txhua hnub tau ua ib txwm nyiam pamper lawv tus kheej nrog pies, khoom qab zib. Cov lus nug: "Yuav ua li cas los hloov cov khoom noj qab zib thiab cov hmoov txhuv nplej siab thaum yuag poob?", Tau nce ib qho ntug yog tias nws pom kev noj zaub mov. Peb yuav nrog rau kev hloov pauv ntawm cov khoom tsis zoo li ib txwm.

Kev txwv li cas thiab yuav ua li cas hloov khoom qab zib rau tus menyuam

Muaj ib lub tswv yim: txog peb xyoos, tsis txhob muab cov me nyuam muaj qhov zoo, thiab tom qab ntawd - txwv lawv tus lej. Qhov no yog qhov tseeb, txij li ntxov ntxov “sib paub” nrog qab zib ua rau:

• rau txoj kev txhim kho khoom noj ua xua, ntshav qab zib,
• thawj
• caries
• intolerance rau sucrose, galactosemia, lactose tsis txaus,
• muaj kev cuam tshuam ntawm cov hnyuv.

Yog me nyuam xav tau cov khoom qab qab zoo, muaj cov khoom noj txom ncauj me me tab sis:

1. Ntxiv cov txiv hmab txiv ntoo, ib tev ntawm txiv duaj los yog ib daim hlais ntawm cov thuv ntses rau cov kab noj kom sov.
2. Sauté lub txiv tsawb "kom txog thaum nws tau quaj" nyob rau hauv butter, thiab nws yuav ua qab zib dua li lub cij.
3. Ua zaub thiab txiv hmab txiv ntoo ua zaub ua los ntawm cov khoom noj uas muaj piam thaj (txiv apples, beets, carrots).
4. Cinnamon hmoov yuav pab koj qab zib kom haus. Sib tov ib rab qej xyaw nrog cov qub ntawm vanillin thiab ntxiv rau mis nyuj sov. Nws yuav dhau los ua qab heev, thiab tseem ceeb tshaj, haus dej haus zoo.

Thiab thaum kawg

Tseem xav tias slenderness thiab qab zib yam yog incompatible? Tej zaum tsis muaj ntxiv lawm. Tom qab txhua tus, tam sim no koj paub meej yuav ua li cas hloov cov khoom qab zib nrog poob phaus, thaum noj zaub mov kom zoo thiab cev xeeb tub. Qhov loj tshaj plaws - tsis txhob noj ntau dhau: cov khoom qab zib heev tig mus ua rog, thiab qhov no yog fraught nrog cov teeb meem metabolic thiab, ntawm chav kawm, rog dhau.

Saib xyuas koj txoj kev noj qab haus huv thiab tsis txhob hnov ​​qab qee zaum txhawb koj tus kheej nrog cov kev kho mob nyiam!

Txhua yam khoom noj muaj feem cuam tshuam nrog kev qab zib, vim tias muaj khoom qab zib, qaws thiab lwm yam khoom noj nrog cov qab zib ntau dhau tsuas yog ua rau cov rog ntxiv thiab ua rau muaj kev phom sij. Txawm li cas los xij, cov kws qhia txog kev noj zaub mov tsis pom zoo kom muab cov khoom qab zib tso tseg, vim tias lub hlwb xav tau cov piam thaj kom ua haujlwm kom raug.

Ob peb xyoos dhau los, cov kws tshaj lij tau tsim cov khoom noj qab zib tshwj xeeb rau kev poob phaus, uas muaj lub siab ntev tiv thaiv zoo thiab yuav pab ua rau lub duav thiab pob tw. Ua ntej koj zaum ntawm nws, koj yuav tsum tshawb nrhiav yam khoom qab zib koj tuaj yeem noj nrog qhov kev poob phaus, thiab hauv qhov ntau.

Tau ntau xyoo, cov kws kho mob tau hais tias qab zib yog kev tuag dawb thiab qhia kom txo nws txoj kev noj. Hauv qhov kev tshawb fawb ntau, nws tau pom tias kev noj khoom qab zib ntau ntau tuaj yeem ua rau muaj kev phom sij rau lub cev, tseem yog cov khoom lag luam ncaj qha ua rau lub cev hnyav, vim yog cov hauv qab no:

• khoom qab zib, yob, khoom qab zib, pastille thiab lwm yam zoo muaj qhov muaj txiaj ntsig ntawm lub zog, vim tias qhov ntawd, nrog lawv noj tas li, qhov hnyav pib nce,
• muaj lub siab glycemic Performance index,
• ua rau kev tso tawm cov tshuaj insulin rau hauv cov ntshav,
• khoom qab zib poob dej tawm qhov kev xav ntawm kev tshaib plab rau lub sijhawm luv luv, tom qab ntawd qhov qab los noj mov yauv rov qab zoo li qub. Tag nrho cov no ua rau kev nce hauv kev noj cov calories tauj txhua hnub,
• cov khoom qab zib niaj hnub no muaj cov khoom tso xim thiab cov khoom txuag uas cuam tshuam rau kev ua haujlwm ntawm txoj hnyuv thiab ua kom cov teeb meem hauv metabolic qeeb.

Tsis tas li ntawd, kev siv khoom qab zib ntau dhau los cuam tshuam tsis zoo rau lub xeev ntawm lub qhov ncauj kab noj hniav thiab ua rau cov tsiaj caries loj hlob.

Yog piam thaj tiag tiag li

Txawm hais tias muaj txiaj ntsig kev noj qab haus huv ntawm cov khoom qab zib yog pom tseeb, cov neeg noj zaub mov tsis qhia kom tsis txhob cais tawm ntawm cov zaub mov zoo li no, vim tias kev noj zaub mov kom zoo lawv tuaj yeem muaj txiaj ntsig rau lub cev:

• xa cov piam thaj rau lub hlwb, uas zoo cuam tshuam rau kev ua haujlwm ntawm lub hlwb. Nws ntseeg tau tias rau cov neeg uas lawv cov kev ua si cuam tshuam nrog kev puas siab ntsws tas li, qhov tsis lees txais khoom qab zib yog qhov tsis lees txais,
• qab zib yog ib qho ntawm cov khoom siv dag zog ntawm lub zog, yam tsis muaj ib qho ua tiav cov metabolism hauv tsis yooj yim,
• qee cov khoom qab zib muaj cov tshuaj tua kab mob antioxidant, yog li lub cev ntxuav ntawm cov co toxins thiab co toxins,
• pab txhawb kev tsim cov tshuaj hormone ntawm kev xyiv fab, uas muaj kev cuam tshuam zoo rau lub cev thiab lub hlwb, tiv thaiv kev txhim kho ntawm kev nyuaj siab thiab lub siab ntawm qhov tsis sib haum (uas feem ntau nrog los ntawm kev ua haujlwm),
• khoom qab zib nce ua si lub cev, vim tias ib tus neeg tuaj yeem siv nyiaj ntau calories,
• txo txoj kev pheej hmoo ntawm tawg thaum ua raws kev noj haus.

Cov kws kho mob tseem paub tseeb tias cov piam thaj muaj txiaj ntsig zoo rau kev sib deev ncaj ncees, vim nws muaj txiaj ntsig zoo rau kev ua haujlwm ntawm cov tshuaj endocrine thiab qib.

Koj yuav noj ntau npaum li cas qab zib, hmoov thiab carbohydrates

Nws ntseeg tau hais tias tus neeg noj qab haus huv tuaj yeem noj tsis ntau tshaj 30 g suab thaj (nyob rau hauv hom ua khoom qab zib, qhiav thiab lwm yam khoom siv nrog rau ntxiv cov khoom qab zib) kom tswj tau cov duab ib hnub. Yog tias peb tab tom tham txog cov txiv hmab txiv ntoo, uas kuj muaj qab zib, tom qab ntawd lawv tsis tas yuav tsum txiav txim siab, vim tias cov piam thaj hauv lawv yooj yim dua rau kev zom thiab muaj txiaj ntsig zoo rau lub cev.

Rau cov poj niam laus, tus nqi ntawm kev noj qab zib ib hnub yog 4 diav, rau cov txiv neej - 6, rau cov menyuam yaus - 1. Nws tsis pom zoo kom haus ntau dua 60 g suab thaj ib hnub, vim tias qhov ntau li no cuam tshuam tsis zoo rau kev ua haujlwm hauv nruab nrog cev thiab tshuab.

Raws li rau kev noj haus ntawm carbohydrates thaum poob phaus, cov kws qhia zaub mov qhia kom nco qab cov hauv qab no:

• Kev noj zaub mov zoo rau hauv ib hnub twg yog 100-150 g. Tus nqi no pom zoo rau cov neeg muaj lub cev zoo li qub thiab ua lub neej kom raug,
• cov neeg nrhiav kom poob phaus ob peb phaus ntxiv, koob tshuaj txhua hnub ntawm carbohydrates yuav tsum raug txo kom 50-100 g,
• kom poob phaus hauv lub sijhawm luv tshaj plaws, koj yuav tsum tau noj tsis ntau tshaj 50 g ntawm carbohydrates ib hnub twg.

Nws tsis tsim nyog tso tseg cov khoom noj carbohydrates, vim lawv kuj yog qhov tsim nyog rau kev ua haujlwm ntawm lub cev. Nws yuav tsum tau yug los hauv lub siab tias cov zaub mov qis-carb muaj ntau cov lus sib txuam, yog li ua ntej koj zaum ntawm lawv, koj yuav tsum tau sab laj nrog kws kho mob.

Yog qhov tseem ceeb ! Txhawm rau kom tsis txhob ua mob rau koj txoj kev noj qab haus huv thiab ua kom haum, nws raug nquahu kom noj ib qho chocolate dub ib lim piam (90-100 g) thiab tsis suav nrog kev noj qab zib hauv lwm hom.

Thaum twg noj khoom qab zib

Yog tias koj xav poob phaus, ib qho khoom qab zib, suav nrog kev noj haus, tuaj yeem noj rau thaum sawv ntxov xwb. Hauv qhov no, lawv yuav ua raws li lub zog ntawm lub zog, thiab yuav tsis muab tso rau hauv ob tog. Tom qab noj su, nws yog qhov zoo dua rau qhov tsis kam noj khoom qab zib. Tib yam siv rau yav tsaus ntuj - yog tias koj muaj khoom qab zib rau yav hmo ntuj, tag nrho cov carbohydrates yuav mus rau qhov tsim ntawm lub cev rog.

Xaus

Thaum npaj kev sib ntaus tawm tsam cov phaus ntxiv, koj yuav tsum nco ntsoov tias cov piam thaj yog cov khoom tseem ceeb ntawm lub zog, thiab kev tso tseg ntawm nws tuaj yeem ua rau muaj kev loj hlob ntawm qee cov teeb meem kev noj qab haus huv. Tias yog vim li cas qhov tsawg kawg ntawm qab zib yuav tsum muaj nyob rau hauv cov zaub mov noj txhua hnub.

Ib qho kev xav tseem ceeb tshaj plaws rau txhua tus ntxhais ua kom nws tus kheej hauv daim duab zoo meej. Kev siv cov khoom noj zoo rau kev poob phaus cuam tshuam nrog kev tsis lees txais khoom qab zib. Cov khoom noj khoom haus, raws li lawv cov kev tshawb fawb, tau txiav tawm ib pawg neeg sib txawv, hu lawv ua cov hniav qab zib. Yuav ua li cas los hloov cov qab zib nrog thiab seb nws puas muaj peev xwm ua nws hauv hauv paus ntsiab lus. Tom qab tag nrho, cov neeg uas nrhiav kom tau txais cov yuag tawm yog npaj txhij los tsis kam noj qab ntsev cov zaub mov, rog lossis ntsim, tab sis yeej tsis qab zib.

Dab tsi hloov khoom qab zib - cov kev ua tsis raws qauv txoj kev poob ceeb thawj

Yog li tias ib tus neeg poob ceeb thawj tsis xav tias tsis xis nyob, koj tuaj yeem hloov lub qab zib nrog cov txiaj ntsig uas muaj txiaj ntsig, muaj lub cev tsis tshua sib xws:

1. Kev noj haus protein ntau. Xws li cov zaub mov raug hu ua qhov yog - qab zib txaus siab. Cov zaub mov uas muaj protein ntau yuav tsis muaj peev xwm tshem tawm tag nrho cov kev mob siab rau kev kho, tab sis lawv yuav txo qhov xav tau ntawm lawv.
2. Tshuaj yej nrog mint. Nws yuav tsum haus cawv thaum muaj lub siab xav noj khoom qab zib tsis tau, lossis thaum khoom qab zib nyob ib puag ncig tus neeg nyob txhua qhov chaw. Peppermint tshuaj yej dampens qhov kev xav ntawm kev tshaib plab thiab lub siab xav noj qab.
3. Tsis pom kev Cov zaub mov qab yog ib hom kev coj ntawm lub siab tuaj yeem hloov nrog lwm qhov. Tab sis kev hloov yuav tsum tshwm sim sib npaug thiab maj mam. Txhua tus tshiab yuav tsum coj tsis muaj tsawg dua kev txaus siab los ntawm kev noj ntau dua li yav dhau los ib.
4. Kev puas siab ntsws nres. Yog tias koj tsis tuaj yeem tiv thaiv cov qhob noom xim chocolate, tom qab ntawd ua ntej koj siv, koj yuav tsum nyeem lub ntim. Nws qhia hais tias muaj pes tsawg calories mus rau hauv lub cev ua ke. Cov ntaub ntawv no feem ntau ua rau ib tus neeg los ua qhov no.
5. Nqaij yuav tsum tau khwv. Koj tsis tas yuav zais los yog muab pov tseg cov khoom qab.Koj tuaj yeem tsuas txo qhov kev noj kom tsawg los ntawm kev khwv tau. Piv txwv li, rau txhua tus noj khoom qab zib los yog ua si lub cev.

Daim ntawv teev cov khoom noj uas koj tuaj yeem haus thaum yuag poob

Kev tswj hwm ntawm cov pluas noj, nws raug tso cai rau haus cov khoom qab zib, tab sis tsis ntau tshaj 2 zaug hauv ib lub lis piam. Yog tias kev xav rau nws sawv ntxov dhau los, tom qab ntawd koj tuaj yeem txwv koj tus kheej kom resorption ntawm ib qho ntawm tsaus chocolate. Yuav ua li cas los hloov cov khoom qab zib nrog poob phaus, txwv tsis pub haus dej tsis hnov ​​qab kom noj tej yam qab?

Feem ntau qab thiab qab zib zoo tshaj plaws hloov pauv. Ntxiv rau nws cov qab zib qab thiab qab ntxiag, nws muaj cov vitamins tseem ceeb: (pawg B, H, PP, K, C, E), cov zaub mov (iodine, iron, calcium, sodium), folic acid. 20 g ntawm zib ntab (tablespoon) muaj 65 kcal. Lawv muaj txaus rau lub cev ua kom cov metabolism (metabolism), ua haujlwm ntawm tes thiab txhawb nqa lub zog.

Neeg rau thiab cov txiv hmab txiv ntoo qhuav

Hloov cov rog uas muaj calorie ntau ntau tuaj yeem ua cov noob txiv lossis txiv hmab txiv ntoo qhuav. Muaj tseeb, lub tom kawg tsis tau xav kom haus ntau, lawv yog caloric dua cov txiv hmab txiv ntoo tshiab. Kev noj tshuaj txhua hnub yuav tsum tsis pub ntau tshaj 30 g.

Dab tsi yuav hloov khoom qab zib thaum poob phaus? Sib tov los ntawm ntau cov txiv hmab txiv ntoo qhuav: raisins, figs, txiv ntoo, prunes, hnub tim, qhuav apricots thiab lwm yam:

• Prunes - enriched nrog fiber, uas ceev cov metabolism, normalizes lub plab zom mov,
• Figs yog lub tsev khaws khoom ntawm cov organic acids thiab proteins,
• Raisins - ntxiv rau lub cev nrog cov kab uas muaj txiaj ntsig, xws li: qabzib, phosphorus thiab calcium,
• Hazelnuts - muaj cov acids uas tiv thaiv kev loj hlob ntawm cov cholesterol,
• Walnuts - fatty acids uas yog kom cov ntshav qab zib,
• Txiv laum huab xeeb - qhov tsis tuaj yeem ua rau yuag yuag, tshwj xeeb yog rau cov neeg noj zaub mov zoo. Cov khoom muaj cov khoom noj muaj roj, txaus siab rau lub sijhawm ntev npaum li cas ntawm kev tshaib plab.

Maub Tsaus Chocolate

Heev tseem ceeb thiab muaj kev nyab xeeb thaum poob ceeb thawj yog suav tias yog chocolate tsaus. Nws muaj cov tshuaj hormones ntawm kev xyiv fab, ntxiv rau, nws yog ib qho zoo tshuaj tiv thaiv kab mob. Ntxiv nrog rau qhov tshuaj hormones, nws tau kawm ntxiv nrog cov tswv ntawm cov ntsiab lus tseem ceeb: phosphorus (P), magnesium (Mg), calcium (Ca), hlau (Fe), caffeine, tannin, phenol thiab antioxidants.

Cov txheej txheem txhua hnub yog 50 g (ib nrab ntawm cov nplais) yog 273 kcal. Qhov no yuav txaus los txhawb cov leeg hlwb, nce qib ntawm hemoglobin hauv cov ntshav, ua haujlwm hauv lub siab, thiab kho lub plab zom mov.

Lwm cov khoom uas hloov pauv cov qab zib yog dej khov. Thaum koj noj cov zaub mov txias, lub cev pib siv nyiaj ntau ntawm cov calories kom nws rov sov. Nyob rau hauv qhov kev txiav txim zoo, mis nyuj khov yog suav hais tias yog khoom noj qab zib zoo tagnrho.

Cov nplaum tsis muaj cov zaub mov ua noj ntxiv yog rov ua kom lub cev nrog cov amino acids, calcium thiab lipids. Cov rog uas muaj nyob hauv cov khoom ua rau qeeb tus nqi ntawm qhov nqus ntawm cov piam thaj hauv cov ntshav.

Yuav ua li cas los hloov cov khoom qab zib thaum poob ceeb thawj los ntawm cov khoom noj hauv tsev? Kev noj zaub mov zoo, noj qab zib hauv tsev kom tsawg-marshmallows lossis marshmallows. Lawv muaj pectins uas zom cov nqaij rog subcutaneous. Marshmallows pab ntxiv dag zog rau lub cev, tiv thaiv qhov tsis txaus nyob rau hauv cov vitamins thiab zaub mov noj qab haus huv, zoo kawg nkaus rau kev tshaib kev nqhis. Kev coj ua txhua hnub ntawm cov khoom yog 50 g. Yog tias koj siv ntau tshaj qhov yuav tsum muaj, cov txheej txheem ntawm kev kho daim duab yuav qeeb.

Hauv nws daim ntawv ntuj, nws yog qhov qab zib uas muaj qab zib nrog ntau ntau ntawm pectins. Yog li, nws tuaj yeem noj kom zoo thaum lub cev poob. Cov rog yog qhov tsis tuaj yeem ua tiav hauv cov khoom, txawm li cas los xij, kev tso cai siv niaj hnub ntawm marmalade yog tsis ntau tshaj 25 g.

Yog tias koj hloov cov khoom qab qab muaj calorie ntau, qab zib, qab zib nrog zib ntab, txiv hmab txiv ntoo qhuav, dej qab zib los yog chocolate. Koj tuaj yeem tsis tsuas yog kho daim duab, tab sis kuj tseem txhim kho koj txoj kev noj qab nyob zoo, nqa cov txiaj ntsig muaj txiaj ntsig rau lub cev, thiab ib txwm nyob hauv lub siab zoo. Tam sim no koj paub meej yuav ua li cas hloov cov khoom qab zib nrog poob phaus, tshwj xeeb tshaj yog txij li cov khoom lag luam tau teev nyob hauv txhua lub tsev.

Hloov Cov Kev Xaiv

Txiav txim siab rau cov khoom lag luam uas yuav dhau los ua cov neeg pabcuam hauv cov txheej txheem ntawm cov neeg poob phaus.

• Txiv Hmab Txiv NtooCov. Sab saum toj daim ntawv ntawm txoj cai hloov txoj kev.Txiv hmab txiv ntoo, tsis zoo li cov khoom qab zib thiab ncuav qab zib, muaj cov suab thaj thiab qabzib zoo. Xav tau tus hniav qab zib? Xav tias koj yuav noj txiv tsawb, txiv tsawb, kiwi, txiv kab ntxwv, txiv tsawb ntoo, txiv kab ntxwv, txiv kab ntxwv, txiv duaj. Los ntawm txoj kev, txiv kab ntxwv qaub thiab txiv puv txiv ntoo yuav tsis tsuas yog txaus siab qhov kev xav tau ntawm qhov zoo, tab sis kuj tseem pab tau hauv kev tawg ntawm cov rog, thiab kiwi thiab txiv tsawb txig txaus siab kev tshaib plab. Koj tuaj yeem ua cov txiv hmab txiv ntoo nyias thiab ua kom nws nrog kua mis nyeem qaub yog tsis muaj roj. 100-200 grams yog qhov txaus.

• BerriesCov. Ntawd yog yam koj tuaj yeem hloov khoom qab zib nrog poob phaus. Haum rau blackberries, txiv pos nphuab, txiv pos nphuab, txiv duav, kua txiv, blueberries, currants, txiv pos nphuab. Ib txhais tes puv ib hnub txaus. Berries tsis tsuas yog koom nrog kev hloov pauv rau koj cov khoom qab zib uas koj nyiam, tab sis yog cov khoom siv ntawm cov vitamins zoo.

• Dried txiv ntooCov. Puas yog nws ua tau los hloov lawv nrog cov khoom qab zib qab zib lossis khoom qab zib ntawm cov khoom noj? Yog lawm, ua kom muaj kev sib xyaw ntawm cov txiv apricots, prunes, raisins thiab lwm cov txiv hmab txiv ntoo qhuav nrog zib mu. Yog tias koj xav ua khoom qab zib, ces cov txiv hmab txiv ntoo qhuav yog qhov zoo meej rau tshuaj yej thiab tus kheej. Tab sis tsis txhob overdo nws, ntau dua 100 grams tauj ib hnub yog tsis yooj yim sua.

• ZaubCov. Lub qab zib hauv paus zaub ntawm carrots, zaub qhwv, turnip, dib, lws suav yuav zoo rau lub rooj.

• Zib ntabCov. Yuav ua li cas hloov cov khoom qab zib ntawm cov khoom noj tsis muaj teeb meem txawm tias qhov delicacy no zoo li cas? Ob peb lub teaspoons yuav txaus. Nws muaj tus naj npawb ntawm cov khoom muaj txiaj ntsig thiab qab qab zoo, txhim kho metabolism hauv kev tiv thaiv, uas tiv thaiv cov rog cia.

• Qhob noom xim kasfes dubCov. Ib phaj ib hnub yuav tsis raug mob. Them sai sai rau qhov muaj pes tsawg leeg, chocolate yuav tsum muaj tsawg kawg yog 75% cocoa. Tsis tas li ntawd, nws muaj hlau.

• Cov kua txiv hmab txiv ntoo tshiab yam tsis muaj kev txuagCov. Koj tuaj yeem khov cov txiv ntoo hauv dej, thiab koj tau txais cov dej khov nrog cov txiv ntseej.

Noj rau tag nrho cov khoom noj no thaum sawv ntxov.

Taum koj tus kheej kom haus tshuaj yej nrog qab zib, thaum xub thawj nws yuav zoo li tshiab rau koj, tab sis dhau sijhawm koj yuav paub tias hnov ​​cov saj ntawm nplooj npuaj rau hauv ib lub mug, thiab lub voos xwmfab ntawm cov piam thaj ntxiv yuav muaj kev nkag siab zoo heev. Yog tias nws nyuaj rau qhov tsis kam qab zib, tom qab ntawd koj tuaj yeem ua lub hnab ntim nrog stevia, nws suav hais tias yog kua txiv ntoo qab zib.

Cov lus qhia rau tsis tshaib rau tshuaj yej

Ua ntej tshaj plaws, kuv xav hais txog lub hauv paus kev xav, ntawm kev tawm tswv yim thiab kev mob siab.

Yog tias koj txiav txim siab hloov cov khoom noj qab zib thiab cov khoom noj muaj txiaj ntsig nrog cov khoom noj kom tsim nyog, koj twb ua tau zoo! Txhawm rau kom pov tseg qhov kev puas tsuaj tag nrho, koj yuav tsum nkag siab meej meej qhov ua thiab kev puas tsuaj ntawm kev ua kom lub cev los ntawm cov khoom qab zib. Thiab qhov yog xws li tias tag nrho cov khoom qab zib tsis zoo uas tau txais cov khoom cuav yog cov khoom noj uas yooj yim.

Thaum ib tus neeg noj khoom qab zib, nws cov glycemic index, uas qhia txog qib qab zib hauv cov ntshav, tawm mus saum ntuj.

Cov xwm txheej no tshwm sim vim lub cev tsis tas yuav siv lub zog ntawm kev sib tsoo ntawm carbohydrates, vim nws yooj yim. Tom qab ntawv muaj qhov poob qis heev hauv cov piam thaj ntau ntau.

Nws yog qhov no ntse dhia rov qab thiab dhau los uas ua rau kev xav ntawm gluttony, thiab koj tawg zom zaws, rov noj mov ncuav lossis ncuav mog qab zib thib ob. Muaj kev vam khom.

Qhov no cuam tshuam thawj cov lus ntuas thiab cov hauv qab no:

1. Kub siab rau koj tus kheej, tam sim no koj paub vim li cas rau qhov kev xav tsis tag. Ntxiv rau, xav txog qhov yuav tshwm sim ntawm kev noj zaub mov qab thiab muaj roj: caries, tev txiv kab ntxwv, uas maj mam nqus txhua nti ntawm lub duav, pob tw, duav, siv rog, qhov uas lub duav yuav tsum.
2. Koj yuav tsis tau kev txhawb zog ib leeg. Nws yog tsis yooj yim sua kom hloov qab zib thiab hmoov nrog cov protein, tab sis lawv qhov kom zoo dua yog tias thaum koj noj lawv koj tsis nco qab txog hmoov vim muaj satiety ntawm lub plab. Qhov no yog qhov tseem ceeb snag rau lub cev. Cov ntses haum, nqaij dawb, nqaij qaib, nqaij ntses.
3. Ncig mus rau cov tswv yim dag, txhuam koj cov hniav. Qhov no pab tsis tsuas tsis nco qab txog khoom qab zib, tab sis kuj noj zaub mov hauv paus ntsiab lus.
4. Haus dej kom ntau, thiaj li puv hauv plab. Koj tuaj yeem npaj cov kua txob tincture lossis ntxiv cov txiv qaub ntsuab rau hauv dej.
5. Ua lub neej nquag: ua luam dej, khiav, caij nkoj.
6. Thab koj tus kheej los ntawm kev nyeem phau ntawv, saib zaj mauv vim.Pw tsaug zog zoo pab kom tshem tau cov kev ntshaw mus.
7. Lwm qhov kev ua yuam kev - ua ntej koj xav sim glazed curd cheese lossis lwm yam li ntawd, nyeem cov lus. Nco ntsoov, tom qab lo lus “monosodium glutamate”, “tsw zoo ib yam li txiv pos nphuab” thiab lwm yam tshuaj muaj yees nrog tsab ntawv E, koj yuav xav qab zib tsawg dua.

Tam sim no koj paub yuav ua li cas hloov cov khoom qab zib thaum noj mov, peb xav kom koj thaum kawg kom tshem tawm ntawm kev quav yeeb no thiab noj zaub mov kom zoo thiab sib luag. Nrog rau cov npe saum toj no, koj yuav ua tiav!

Yuav ua li cas hloov cov khoom qab zib tsis zoo?

Kev tua rau cov khoom qab zib tsis yog whim yooj yim. Thaum lub cev xav tau lawv, nws xav tias nws tsis muaj cov khoom tseem ceeb, tsis muaj carbohydrates thiab vitamins.

Thiab tseem muaj cov txiaj ntsig zoo no cuam tshuam txog keeb kwm keeb kwm hormonal, thiab hauv txoj kev zoo: nws tsis yog rau qhov tsis muaj dab tsi uas chocolate tau pom tias yog kev txhawb nqa.

Yog li tsis txhob tsis kam lees koj tus kheej cov zaub mov qab, tab sis kawm tsim kev noj zaub mov kom raug thiab tom qab ntawd cov ntsiab cai ntawm kev noj zaub mov zoo yuav tsis raug yuam cai!

Txiv mab txiv ntoo bar

Muesli tuav nrog ntau yam tshuaj ntxiv los ntawm cov txiv hmab txiv ntoo qhuav yuav tsum thov qab zib ua tsaug rau cov zib ntab uas muaj nyob hauv lawv cov qauv. Lawv raug muag hauv lub tsev muag tshuaj, vim tias lawv yog cov khoom noj muaj txiaj ntsig zoo uas tsis muaj kev phom sij rau kev noj qab haus huv thiab zoo kawg nkaus rau kev txaus siab rau cov khoom qab zib.

Qhov no yog ib qho uas txaus siab tshaj plaws thiab cov txiv hmab txiv ntoo qab zib, txawm hais tias lawv yuav tsum tsis txhob raug kev tsim txom los ntawm cov neeg muaj lub siab kub siab. Nws tsis tsuas yog txig hloov cov khoom qab zib, tab sis kuj ua rau kev tsis txaus siab zoo li tag nrho. Ntau tus hlub nws rau nws cov saj zoo heev thiab muaj txiaj ntsig zoo rau lub cev.

Bitter chocolate bar

Tsaus chocolate tsis muaj ntxiv, tsis zoo li dawb thiab mis, muaj tsawg kawg ntawm cov rog.

Hloov chaw, nws yog qhov tseeb ntawm cov kab mob antioxidant, uas muaj kev cuam tshuam zoo rau kev ua haujlwm ntawm cov hlab plawv, tshwj tsis yog, ntawm chav kawm, nws muaj tsis tu ncua hauv cov khoom tsim nyog.

Nws yog ib qho tseem ceeb tias tsawg kawg 60% ntawm cocoa taum muaj nyob hauv cov pobzeb, vim qhov no nws tau lees tias yuav suav nrog cov vitamins B, magnesium, hlau, calcium thiab potassium.

Lawm, koj yuav tsum xaiv cov khoom uas tsis muaj suab thaj hauv muaj pes tsawg leeg. Thiab, qhov tseeb, tsis txhob siv ntau tshaj li ib pob nyob rau hauv ib hnub, ntxo txhua lub phaj ntev dua 5-7 feeb. Kev ua txhaum txoj cai yuav cuam tshuam kev ua txhaum txoj hnyuv, tab sis yog tias lawv ua raws, ces txhua yam yuav ua kom tiav.

Sweetener Lollipops

Cov khoom qab zib no yog tsim rau cov neeg mob ntshav qab zib, tab sis lawv haum rau txhua tus, txawm tias lawv raug nqi me ntsis ntau dua li cov khoom qab zib uas ib txwm muaj. Them nyiaj dhau lawm yog tus nqi ntawm cov hniav muaj zog thiab daim duab tsis muaj zog, vim tias qhov kev ua tau zoo no tsis muaj kev phom sij kiag li. Cov tshuaj no tuaj yeem nrhiav tau hauv khw muag tshuaj lossis hauv cov khw muag khoom dog dig, lees paub los ntawm qhov txawv txav "Tsis muaj piam thaj".

Ib khob dej khov

Cov tshuaj nplaum ua qab zib muaj protein, uas yog vim li cas thiaj suav hais tias yog zaub mov zoo noj. Hloov cov khoom qab zib lossis khoom qab zib nrog 70 grams ntawm cov khoom no, cia li xaiv cov qab zib uas tsis muaj xim - nws yuav muab kev zoo siab thiab pab txo kom cov piam thaj muaj. Qhov kev xaiv zoo tshaj plaws yog khov ua los ntawm koj tus kheej tes. Nws tuaj yeem ua ib qho twg, txawm tias yog txiv hmab txiv ntoo.

Lawv muaj lub ntuj fructose - ib qho muaj txiaj ntsig zoo kawg. Tsis tas li ntawd, cov fibers muaj nyob rau hauv cov qauv ntawm cov txiv hmab txiv ntoo inhibit qhov nqus ntawm qab zib. Txawm li cas los xij, qhov no tsis yog lub laj thawj rau kev quab yuam lawv, noj cov calories.

Txhua yam yuav tsum tau muaj nyob hauv kev sim: ob peb cov txiv hmab txiv ntoo txig hloov ib daig ntawm khoom qab zib rau khoom qab zib. Nco ntsoov tias txiv hmab tau suav tias yog feem ntau-calorie, thiab pears lossis txiv apples - feem ntau kev noj haus.

Koj tuaj yeem ua cov khoom noj qab zib zoo rau kev noj qab haus huv, yogurts, smoothies ntawm koj tus kheej, ntxiv cov txiv ntoo rau tsev me cheese lossis porridge.

Kua txob dej

Txhawm rau kom tsis txhob ncav cuag lwm lub qhaub noom, tom qab ib qho khoom noj qab zib koj yuav tsum yaug koj lub qhov ncauj nrog dej thiab mint. Qhov cuab yeej no kov nrog qhov tom qab ntawm qhov zoo, thiab tom qab ob peb teev ntawm cov zaub mov tsis qab zib yuav zoo li ntau qab dua li cov suab thaj.Nws tseem raug tso cai tsuas yog zom cov nplooj mint, uas, los ntawm txoj kev, txaus siab kev tshaib plab.

Pastille, marmalade, marshmallows

100 grams ntawm marshmallows tsuas yog li 300 kilocalories.

Nyob rau tib lub sijhawm, pastille thiab marshmallows yog cov khoom qab zib tsis txaus ntseeg, yog li txawm tias cov neeg saib xyuas zoo tshaj plaws hauv qab zib kho yuav pom tias nws tsis yooj yim rau noj ntau li 100 grams ntawm cov khoom lag luam ib zaug.

Ntawm no dag ib qho loj ntxiv, vim hais tias nyob rau hauv qhov teeb meem no nws yuav yooj yim heev kom los siav tus nqhis khoom qab zib. Qhov tsuas yog tso tawm: xaiv cov khoom qab zib chocolate tsis pom zoo.

Qhov ntxim nyiam, kev noj haus marmalade, marshmallows thiab marshmallows yuav tsum muaj cov rog tsawg. Piv txwv li, tiag tiag marshmallow tiag tiag yog ua los ntawm tsuas yog 4 cov khoom xyaw ntuj. Thiab nws txoj kev zom “dag” muaj ntau yam sib txawv. Tab sis nyob rau hauv txhua rooj plaub, cov khoom muaj pectin, uas zoo cuam tshuam cov mob ntawm cov ntsia hlau phaj thiab plaub hau.

Jams thiab khaws cia

Lawm, tsis yog txhua txhua jam yog tsim nyog nyob ntawm no, tab sis tsuas yog nrog qhov feem pua ​​tsawg kawg ntawm cov piam thaj thiab tsim nyog nws tus kheej npaj. Cov kaus poom zaub mov yog categorically tsis zoo siab txais tos: lawv muaj cov ntawv tsis pom zoo, ntau ntawm cov khoom txawv teb chaws thiab cov khoom tsis zoo uas ua rau muaj kev phom sij.

Kev sib tsoo hauv tsev yog qhov kev xaiv zoo rau buns thiab chocolate chocolate. Siv lawv, koj tuaj yeem lub caij ntuj yogurt, tsev cheese. Thiab tsuas yog tshuaj yej nrog jam - nws yog incredibly cua thiab noj qab nyob zoo, ntxiv rau, nws teeb tsa rau lub caij so zoo nkauj.

Cov txiv ntoo tsis ntau tshaj plaws qee zaus tuaj yeem hloov pauv cov khoom qab qab puv. Txawm hais tias lawv tsis muaj qab zib los, lawv tseem ua kom yoo nqhis dej tau zoo. Qhov delicacy no yog nrov rau nws cov muaj pes tsawg leeg, yog li nws yog ob qho tib si hearty thiab noj qab haus huv.

Thiab qee cov lus qhia ntxiv

1. Tsis txhob noj cov khoom lag luam nrog cov khoom qab zib tsim - lawv tau tsim nyob rau hauv txoj hauv kev zoo li yuav ua kom muaj kev qab los noj mov ntau rau cov khoom qab zib.
2. Haus dej tshuaj yej ntsuab nrog mint thiab zib ntab thaum tav su nruab nrab ntawm cov pluas noj.
3. Noj ib txoj haujlwm ntawm kev noj cov tshuaj multivitamins kom cov piam thaj hauv cov ntshav yuav nyob ruaj khov.
4. Tsis txhob tsis txhob cuam tshuam txog cov khoom qab zib thaum sawv ntxov, vim hais tias ib qho khoom noj qab zib zoo qab qab yuav ua rau muaj kev noj haus txhua hnub rau cov khoom qab zib thiab ncuav. Piv txwv li, txawm tias banal oatmeal nrog zib ntab thiab cov txiv hmab txiv ntoo qhuav yuav ua.
5. Tswj cov qib ntshav qab zib kom raug txhua lub sijhawm: muaj khoom txom ncauj ntau zaus, tab sis me ntsis.
6. Haus cov khoom noj muaj protein ntau - nws tsim kom muaj kev hnov ​​qab zoo ntawm qhov satiety.