Glycemic Performance index ntawm cov khoom nrov tshaj plaws.

Glycemic Performance index (Lus Askiv glycemic (glycemic) Performance index, abbreviated GI) yog qhov ntsuas kev txheeb ze ntawm cov nyhuv ntawm carbohydrates hauv cov zaub mov ntawm qhov kev hloov pauv hauv cov ntshav piam thaj (tom qab no hu ua ntshav qab zib). Carbohydrates nrog GI tsawg (55 thiab qis dua) maj mam nqus, nqus thiab metabolized, thiab ua rau kom cov ntshav qab zib tsawg thiab maj mam nce, thiab vim li ntawd, raws li txoj cai, insulin theem.

Qhov siv qhia yog hloov pauv hauv piam thaj hauv ntshav 2 teev tom qab cov piam thaj. GI ntawm cov piam thaj yog noj 100. GI ntawm lwm cov khoom lag luam qhia txog kev sib piv ntawm kev cuam tshuam ntawm cov carbohydrates uas muaj nyob hauv lawv ntawm kev hloov pauv hauv cov piam thaj hauv ntshav nrog kev cuam tshuam ntawm tib cov piam thaj.

Piv txwv li, 100 gram ntawm cov buckwheat qhuav muaj 72 grams carbohydrates. Ntawd yog, thaum noj buckwheat porridge ua los ntawm 100 grams qhuav buckwheat, peb tau txais 72 grams carbohydrates. Cov roj carbohydrates hauv tib neeg lub cev tau tawg tawm los ntawm cov enzymes rau cov piam thaj, uas tau nqus rau hauv cov ntshav hauv cov hnyuv. Buckwheat GI yog 45. Qhov no txhais tau hais tias tawm ntawm 72 grams carbohydrates tau los ntawm buckwheat tom qab 2 teev, 72x0.45 = 32,4 grams piam thaj yuav pom muaj ntshav. Ntawd yog, haus 100 grams ntawm buckwheat tom qab 2 teev yuav ua rau tib yam kev hloov pauv hauv cov ntshav qab zib cov ntshav li kev noj 32,4 grams piam thaj. Qhov kev xam no yog xav tau los txiav txim seb glycemic thauj khoom noj rau ntawm cov zaub mov.

Lub tswvyim glycemic Performance index thawj zaug qhia hauv 1981 los ntawm Dr. David J. A. Jenkins, tus xibfwb ntawm University of Toronto hauv Canada. Txhawm rau txiav txim siab saib cov khoom noj twg zoo dua rau cov neeg muaj ntshav qab zib, nws tau ntsuas qhov concentration ntawm cov piam thaj hauv cov ntshav tom qab noj ib feem ntawm cov khoom muaj 50 grams ntawm carbohydrates. Nws tau piav qhia txog cov txheej txheem thiab cov ntsiab lus tau tshwm sim rau xyoo 1981 hauv tsab xov xwm "Glycemic Index ntawm Cov Khoom Noj Khoom Noj: Lub hauv paus ntawm Lub Cev Carbohydrate Metabolism". Ua ntej no, kev noj haus rau cov neeg mob ntshav qab zib tau los ntawm kev xam lub cev nqaij daim tawv thiab yog qhov nyuaj thiab tsis yog ib txwm siv. Thaum xam xyuas cov feem ntawm cov carbohydrates, lawv cia siab rau qhov tseeb tias txhua yam khoom muaj suab thaj muaj cov nyhuv tib yam rau cov ntshav qab zib. Jenkins yog ib tus thawj ntawm cov kws tshawb fawb tsis ntseeg txog qhov no thiab pib kawm txog tias cov zaub mov tiag tiag coj li cas hauv lub cev ntawm cov neeg tiag. Ntau yam khoom siv tau kuaj thiab ua haujlwm zoo kawg nkaus tau. Yog li, piv txwv li, mis nyuj khov, txawm hais tias nws cov ntshav qab zib cov ntsiab lus tseem ceeb, muaj kev cuam tshuam tsawg dua rau cov ntshav qab zib dua li cov khob cij ib txwm. Rau 15 xyoo, cov kws tshawb fawb kho mob thiab cov kws tshawb fawb thoob ntiaj teb tau sim cov txiaj ntsig ntawm cov zaub mov noj rau cov ntshav qab zib thiab tsim lub tswv yim tshiab rau kev faib tawm cov carbohydrates raws li glycemic index.

Muaj 2 txoj kev rau xaiv GI:

Txog zaub mov noj:

• Tsawg GI: 55 thiab hauv qab
• Qhov nruab nrab GI: 56 - 69
• Siab GI: 70+

Muaj qhov xav tau tiag tiag kom paub qhov txawv ntawm GI khoom noj thiab GI khoom noj. Raws li qhov tseeb tias GI 55 thiab qis dua rau khoom noj yog suav tias yog qis, qhov xaus pom zoo nws tus kheej tias rau kev noj zaub mov GI 55 thiab qis dua kuj tuaj yeem suav tias yog qis. Qhov tseeb, GI ntawm tus neeg noj zaub mov nruab nrab vim kev noj cov txiv hmab txiv ntoo thiab lwm cov khoom lag luam nrog GI tsawg yog twb nyob hauv qhov ntau ntawm 55-60. Hauv qhov no, Glycemic Index Foundation ntseeg hais tias yuav kom txo tau cov kev pheej hmoo ntawm cov kab mob mus ntev, nws yog ib qho tsim nyog yuav tsum xaiv qhov qis dua GI ua lub hom phiaj, thiab pom zoo kom xaiv cov khoom noj zaub mov noj nrog GI ntawm 45 thiab qis dua-glycemic.

Txog cov pluas noj:

• Tsawg GI: 45 thiab qis dua
• Qhov Nruab Nrab: 46-59
• Siab: 60+

Los ntawm cov kev tshawb fawb ntau pab pawg tau ua thoob ntiaj teb, nws tau paub tias rau nees nkaum feem pua ​​ntawm cov neeg uas noj zaub mov kom muaj GI qis dua, nws tus nqi yog nyob rau thaj tsam 40-50. Ib yam li ntawd, cov kev ntsuas kab mob ntawm cov ntaub ntawv los ntawm 15 txoj kev sim Ntshav Qab Zib Kev Ntsuas txog Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv uas tau noj ntshav qabzib rau cov neeg mob ntshav qab zib tau qhia tias qhov nruab nrab GI txhua hnub thaum cov kev tshawb fawb yog 45. Vim tias muaj pov thawj pom tias GI qhia tau muaj txiaj ntsig zoo rau cov neeg muaj ntshav qab zib, thiab tseem txo kev pheej hmoo ntawm cov kab mob mus ntev, xws li mob plawv thiab ntshav qab zib, thiab qhov tseem ceeb, hauv lub neej tiag tiag, tib neeg muaj peev xwm thiab ua raws li kev noj haus zoo li no, Glycemic Index Foundation ntseeg hais tias lub hom phiaj rau kev noj zaub mov noj yuav tsum yog GI 45 thiab qis dua.

Cov laj thawj kom ua qis-GI kev noj haus nyob rau hauv kev xav ntawm Glycemic Index Foundation :

• yooj yim los tswj cov ntshav qab zib kom tsawg
• pom zoo los ntawm International Federation of Obstetrics thiab Gynecology rau leeg mob ntshav qab zib
• mus cuag thiab tsuas yog yuag
• rau lub cev xeeb tub zoo
• txhawm rau tswj kev noj qab haus huv
• los tswj cov kev txuag hluav taws xob ntawm qib uas xav tau
• txhawm rau nce lub peev xwm hlwb
• txhawm rau txhim kho kev ua kis las
• los txo qhov kev pheej hmoo mob cancer mis
• pom zoo rau polycystic ovary syndrome
• rau qhov muag noj qab haus huv
• muaj cov txiaj ntsig zoo ntawm pob txuv

Tab sis cov teeb meem tseem ceeb nrog cov zaub mov GI siab yog lawv cov ntsiab lus calorie siab. Txawm tias ib qho me me ntawm cov zaub mov nrog GI siab feem ntau muaj ntau cov calories. Ib qho ntxiv, cov zaub mov zoo li no ntau dua li cov zaub mov muaj calorie tsawg. Yog tias peb tham txog cov zaub mov carb siab, ces qis dua lawv cov ntsiab lus calorie, qhov zoo dua lawv saturate.

Kev siv cov khoom noj uas muaj GI tsawg yog muab cov ris tsho ua kom zoo ntxiv ntawm lub zog ntawm lub cev. Tab sis kev noj ntau dhau ntawm ib qho khoom noj twg, tsis hais GI, yuav ua rau muaj kev puas tsuaj ntxiv rau lub cev rog hauv lub cev. Txhawm rau tswj cov duab, nws yog qhov tsim nyog kom muaj qhov sib npaug ntawm cov calories thiab kev noj haus kom tsawg.

Muaj qee qhov tshwj xeeb, kev siv cov khoom lag luam nrog GI siab tuaj yeem tsim kev ncaj ncees los ntawm qhov xav tau ceev rov ntxiv ntawm lub zog tshwj xeeb rau kev tawm dag zog lub cev. Piv txwv li, thaum lub caij sib tw khiav marathon, cov neeg ncaws pob siv khoom noj thiab haus nrog GI siab.

Qee cov zaub mov nce cov ntshav qab zib sai dua cov piam thaj ntshiab. Cov khoom lag luam hauv qab no, muab faib dav dav hauv tebchaws Russia, raws li kev tshawb fawb los ntawm University of Sydney, tuaj yeem muaj GI txog 100 thiab siab dua:

• Noj tshais noj mov - txog 132
• Boiled thiab ci qos yaj ywm - txog 118
• Hau cov txhuv dawb - txog 112
• Sucrose - 110
• Maltose (qee ntawm qee yam khoom siv) - 105
• Cov khob cij dawb - txog 100
• Maltodextrin (ib feem ntawm kev noj zaub mov kis las, khoom noj rau menyuam yaus thiab khoom qab zib) - 105-135 (nyob ntawm tus qauv tsim khoom)

Cov txheej txheem los txiav txim siab glycemic Performance index yog tswj los ntawm thoob ntiaj teb tus txheej txheem ISO 26642: 2010. Pub dawb nkag mus rau cov ntawv sau ntawm cov qauv no tau txwv. Txawm li cas los xij, ib qho lus piav qhia ntawm vib this tseem muaj nyob rau hauv lub vev xaib Glycemic Index Foundation.

Kaum tus neeg ua haujlwm noj qab haus huv rau lub plab khoob haus ib feem ntawm cov khoom muaj 50 grams ntawm carbohydrates rau 15 feeb. Txhua 15 feeb twg lawv coj mus ntsuas ntshav thiab ntsuas cov ntshav qab zib. Tom qab ntawd ntsuas thaj chaw hauv qab cov duab uas tau txais - qhov no yog tag nrho cov piam thaj tau txais hauv cov ntshav hauv ob teev. Qhov tshwm sim yog muab piv nrog cov lej tau txais tom qab siv 50 gram cov ntshiab qabzib.

Cov thev naus laus zis yog qhov yooj yim heev, thiab tus neeg noj qab haus huv muaj peev xwm txiav txim siab GI ntawm ib yam khoom ntawm lawv tus kheej hauv tsev. Yog tias koj muaj teeb meem nrog kev zais insulin, koj yuav tsum sab laj nrog koj tus kws kho mob.

Ib qho ntawm cov ntawv pov thawj tshaj plaws thiab cov ntaub ntawv siv dav dav rau glycemic indexes yog University of Sydney. Nws kawm txog cov khoom noj carbohydrate metabolism thiab tshaj tawm cov ntaub ntawv loj ntawm glycemic indices thiab glycemic load ntawm cov zaub mov.

Hmoov tsis zoo, ib tus tsis tuaj yeem ntseeg siab txawm tias ntawm cov ntawv tso cai feem ntau ntawm cov ntaub ntawv ntawm GI. Qhov no yog vim qhov tseeb tias GI ntawm ib qho khoom lag luam tuaj yeem cuam tshuam ntau yam, xws li cov khoom siv raw khoom siv thiab kev siv thev naus laus zis. Piv txwv li, GI pasta tuaj yeem ncav 39 mus txog 77. Hauv lwm cov lus, cov nplej zom sib txawv tuaj yeem raug ntaus nqi ob qho tib si rau GI cov khoom lag luam qis (qis dua 55) thiab rau qhov siab GI cov khoom lag luam (siab dua 70). Txhawm rau kom paub qhov tseeb nqi ntawm GI ntawm ib qho khoom lag luam, nws yog qhov tsim nyog yuav tsum ua qhov kev kawm ntawm cov khoom lag luam tshwj xeeb no.

Txhua cov ntaub ntawv ntawm GI qhov tseem ceeb los ntawm cov khoom siv, raws li siv rau cov khoom noj tshwj xeeb, tsis tuaj yeem suav tias yog kev ntseeg tau. Lub luag haujlwm tseem ceeb qhia tias cov ntaub ntawv muab rau yuav tsum yog siv rau kev kawm nkaus xwb.

Hauv qee lub tebchaws, cov tuam ntxhab qhia tawm tus nqi GI ntawm kev ntim khoom noj. Tib txoj kev rau cov neeg nruab nrab hauv Lavxias los txiav txim siab qhov tseeb GI ntawm ib qho khoom lag luam yog tshawb fawb lawv tus kheej. Yog tias koj muaj teeb meem nrog insulin secretion, koj yuav tsum sab laj nrog koj tus kws kho mob ua ntej ua qhov kev tshawb fawb no.

Cov ntsiab lus yooj yim

Nws tsis tas yuav xam glycemic qhov ntsuas ntawm cov khoom koj tus kheej. Muaj cov ntawv tshwj xeeb hauv cov ntaub ntawv ntawd tau qhia. Txij li cov piam thaj yog ib yam tshuaj uas ua kom cov ntshav qab zib, nws qhov GI tau raug coj ua 100 yam. Sib piv cov txiaj ntsig ntawm lwm cov khoom ntawm tib neeg lub cev, cov lej tau muab suav uas ua tim khawv rau qib ntawm glycemic load.

Lub glycemic index ntawm cov khoom yog nyob ntawm tus nqi ntawm mono- thiab polysaccharides nyob rau hauv cov lus sib xyaw, cov ntsiab lus ntawm kev noj haus fiber, kev kho cua sov, kev sib xyaw nrog lwm cov tshuaj hauv cov txheej txheem ua noj.

Qhov ntsuas cov kua dej

Lwm qhov taw qhia tseem ceeb rau cov ntshav qab zib. Qhov ntsuas insulin hais txog qhov nyiaj ntawm pancreatic hormone xav tau rov qab los cov ntshav qab zib kom rov zoo li qub tom qab noj qee yam zaub mov. Raws li txoj cai, ob qho tib si hais ua ke.

Pab pawg no ntawm cov khoom lag luam yuav tsum sau cov khoom siv ntshav qab zib kom tsawg kawg 50%, uas cuam tshuam tsis tsuas yog lawv cov GI qis, tab sis kuj muaj cov txiaj ntsig zoo ntawm lub cev. Cov zaub sib xyaw ua ke suav nrog ntau cov vitamins thiab minerals, tshuaj tua kab mob antioxidant, ib qho tseem ceeb ntawm fiber ntau. Cov txiaj ntsig zoo ntawm zaub, muab cov zaub mov txaus:

• tshuaj tua kab mob cov yam ntxwv
• anti-inflammatory siv
• tiv thaiv tshuaj tiv thaiv radioactive,
• ntxiv dag zog tiv thaiv
• normalization ntawm kev zom.

Cov lus ntawm glycemic Performance index ntawm cov khoom (tshwj xeeb, zaub) yog qhia hauv qab no.

Kev noj zaub txhua hnub hauv qhov nyiaj ntawm 600 g yuav ua rau lub cev noj qab haus huv thiab muaj mob nrog txhua yam tsim nyog. Cov zaub ntsuab tuaj yeem siv los npaj thawj chav kawm, sab lauj kaub tais diav, zaub xam lav, qhaub cij, kua ntses, pizza. Qee tus neeg nyiam cov qoob loo nyoos hauv paus, uas kuj muaj txiaj ntsig, tshwj xeeb yog xav tias kev kho cua sov tuaj yeem nce GI ntawm qee cov khoom lag luam (piv txwv, qos yaj ywm, carrots, beets).

Berries thiab txiv hmab txiv ntoo

Lub siab GI ntawm qee cov berries thiab txiv hmab txiv ntoo tsis yog lub laj thawj uas tsis kam tsis kam haus lawv. Cov khoom no tuav txoj haujlwm tseem ceeb hauv tus naj npawb ntawm cov vitamins thiab minerals, pectins, flavonoids, organic acids thiab tannins nyob rau hauv qhov muaj pes tsawg leeg.

Kev noj zaub mov zoo muaj lub zog li hauv qab no ntawm lub cev:

• tshem tawm cov khoom siv tshuaj lom hauv lub cev,
• cov roj (cholesterol) tsawg
• stimulation ntawm endocrine apparatus,
• kev tiv thaiv ntawm kev txhim kho ntawm oncological kev,
• txos cov ntshav siab
• normalization ntawm ntshav coagulation,
• txhawb kev tiv thaiv tiv thaiv kev tiv thaiv.

Cereals thiab hmoov

Lub glycemic Performance index thiab zaub mov muaj txiaj ntsig ntawm cov khoom uas poob rau hauv pawg no ncaj qha nyob ntawm cov khoom siv raw siv hauv lawv cov khoom lag luam. Qhov muaj txiaj ntsig zoo tshaj plaws yog cov cereals uas tsis tau mus los ntawm cov txheej txheem ntawm kev ntxuav thiab polishing (nplej xim av, oatmeal). Lawv qhov GI qis dua 60. Tsis tas li ntawd, nws yog lub plhaub uas muaj ntau cov amino acids, protein, organic acids, vitamins thiab kab kawm.

Tus nqi noj haus (cov ntsiab lus tsis muaj) ntawm cov zaub mov thiab cov hmoov nplej hmoov yog ib qhov ntau tshaj plaws. Qhov no yog vim qhov ntau ntawm cov carbohydrates hauv qhov muaj pes tsawg leeg. Nws yog ib qho tseem ceeb kom nco ntsoov tias saccharides hauv cereals tsuas yog sawv cev los ntawm kev noj haus fiber, uas tsim nyog rau kev zom zaub mov zoo, poob phaus thiab roj hauv cov ntshav.

Tag nrho cov hmoov nplej muaj cov GI theem siab dua 70, uas tau faib lawv cais raws li cov khoom noj uas lawv noj yuav tsum tau txwv. Qhov no siv rau cov neeg mob ntshav qab zib, cov neeg muaj lub cev nyhav, cov neeg muaj kab mob hauv lub siab, lub raum, nrog rau kev saib txoj cai ntawm kev ua neej zoo.

Khoom noj siv mis

Kev siv cov khoom noj siv mis nyuj tsis yog tsuas yog tso cai, tab sis kuj tau txhawb nqa los ntawm cov kws tshaj lij hauv kev lag luam tshuaj thiab kws kho tsiaj txhu. Cov mis nyuj yog cov khoom noj calcium uas tsim nyog rau kev ua haujlwm ntawm cov leeg ua haujlwm kom zoo, ua kom cov leeg, thiab tawv nqaij. Ntxiv rau calcium, cov khoom lag luam muaj peev xwm muab cov enzymes, cov tshuaj hormones thiab cov kab hauv qab no:

Cov khoom noj siv mis ua kom ntxuav lub cev ntawm co toxins thiab toxins, sib ntaus rog. Qhov tshwj xeeb tshaj plaws nyob rau hauv kev txiav txim siab ntawm tus naj npawb ntawm cov txiaj ntsig zoo rau lub cev yog suav hais tias yog kua mis yogurt (tsis muaj ntxhiab ntxiv thiab tshuaj ntxiv) thiab kefir. Lawv raug pom zoo kom siv los ntawm cov neeg mob ntshav qab zib, tib neeg kev txom nyem los ntawm kev qog, nrog rau kev rog, dysbiosis, kab mob ntawm lub plawv, cov hlab ntsha thiab cov kab mob ntawm txoj hlab zis.

Qe thiab Nqaij Khoom

Qhov chaw ntawm cov protein, organic acids, B-series vitamins, polyunsaturated fatty acids. Nrog rau kev npaj kom zoo, lawv tau yoo sai, pom zoo hauv kev qhia zaub mov muaj txiaj ntsig, thaum lub sijhawm yug tus menyuam, muaj ntshav qab zib.

Thaum xaiv cov nqaij, koj yuav tsum muab kev nyiam rau ntau yam nrog cov ntsiab lus nruab nrab lossis cov rog (qaib, luav, quail, yaj, nqaij nyuj). Nws yog qhov zoo dua los tsis kam lees cov rog ntau yam ntawm nqaij npuas, raws li lawv pab txhawb kev nce hauv cov ntshav cov roj cholesterol.

Qe yog cov khoom lag luam uas tsuas yog nqus tau los ntawm lub cev ntau dua 97% ntawm nws cov lus. Nws suav nrog ntau qhov tseem ceeb ntawm amino acids thiab vitamins, micro thiab loj heev hauv cov ntsiab lus (molybdenum, zinc, manganese, iodine, hlau thiab phosphorus).Cov kws tshaj lij pom zoo kom noj 2 lub qe hauv ib hnub (nrog ntshav qab zib - 1.5 thiab zoo dua tsuas yog cov protein ntau), txij li lawv suav nrog choline, uas yog ib yam khoom muaj nrog antitumor effect.

Ntses thiab nqaij ntses

Tus nqi ntawm cov muaj pes tsawg leeg ntawm cov pab pawg no muaj nyob rau hauv kev kub cev ntawm omega-3 fatty acids. Lawv cov txiaj ntsig ntawm lub cev yog li nram qab no:

• kev koom tes hauv kev loj hlob thiab tsim muaj lub cev ntawm cov menyuam yaus,
• tau txais txiaj ntsig zoo rau kev mob ntawm daim tawv nqaij thiab lub tso zis,
• hauj sim los tiv thaiv kev cuam tshuam,
• kev koom tes hauv cov ntshav txheej txheem.

Tsis tas li ntawd, muaj pes tsawg leeg ntses thiab nqaij ntses nyoo suav nrog iodine, magnesium, zinc, calcium, phosphorus, iron. Lawv cov kev ua yog txuam nrog kev txhawb nqa lub cev ua haujlwm ntawm cov leeg ua haujlwm, cov mob ntawm cov hniav, endocrine apparatus, cov txheej txheem tsim cov ntshav, metabolism thiab kev ua me nyuam muaj nuj nqi.

Cov hauv qab no yog pub nyob rau hauv kev noj zaub mov txhua hnub:

• Cov ntxhia dej tsis-carbonated - qhia rau cov neeg noj qab haus huv thiab muaj mob. Nws lub peev xwm yog los txhawb qhov dej-electrolyte sib npaug hauv lub cev, ua kom muaj cov pluas plav zom zaub mov, ua kom lub plab zom mov, mob siab, txiav
• Kua txiv. Cov muaj zog tshaj yog haus los ntawm cov txiv lws suav, qos yaj ywm, pomegranate, txiv qaub thiab txiv lws suav. Nws yog qhov zoo dua rau tsis lees cov kua txiv. Lawv muaj qhov ntau ntawm cov flavours, preservatives thiab qab zib.
• Kas fes tau zoo nyob rau hauv tsis muaj teeb meem nrog lub plawv, hlab ntsha thiab raum.
• Tshuaj yej - qhov nyiam nyiam yog muab rau ntsuab ntau yam thiab dej qab zib raws cov khoom xyaw ntawm cov nroj tsuag.

Nws raug nquahu kom txwv tsis pub haus cawv, thiab yog tias muaj ntau yam kabmob, txwv tsis pub haus. Cov khoom noj khoom haus pub rau li 200 ml ntawm dej caw liab, haus ntau zog tsis muaj ntau dua 100-150 ml (rau cov ntshav qab zib - txog 100 ml rau txiv neej, txog 50-70 ml rau cov poj niam). Liqueurs, cocktails nrog cov khoom xyaw qab zib, champagne, thiab cawv yog cov dej haus uas yuav tsum tau muab pov tseg.

Montignac Khoom Noj

Tus kws qhia noj zaub mov Fabkis Fabkis M. Montignac tsim cov qauv khoom noj khoom haus uas ua raws li kev suav ntawm GI cov khoom lag luam. Ua ntej coj nws teeb, cov ntsiab cai ntawm cov zaub mov zoo li no tau sim rau lawv tus kheej thiab tau ua tiav tau zoo (rho tawm 16 kg hauv 3 hlis).

Montignac kev noj haus yog raws li cov hauv qab no:

• Kev siv cov khoom noj zoo thiab khoom noj muaj txiaj ntsig
• kev txwv ntawm kev ua kom tsawg ntawm kev zom zaub mov carbohydrates nrog kev ntsuas siab,
• tsis lees paub ntawm lipids ntawm tsiaj keeb kwm,
• nce ntxiv nyob rau hauv cov khoom noj muaj unsaturated fatty acids,
• kev sib xyaw ua ke ntawm cov protein ntawm ntau lub hauv paus.

Montignac pom zoo kom ua raws kev noj haus ntawm ob ntu. Thawj qhov kev tsom xam yog kev noj cov khoom thiab cov tais diav uas cov ntsuas ntsuas tsis siab dua 36 cov ntsiab lus. Thawj theem yog nrog los ntawm kev poob hauv lub cev qhov hnyav, kev ua kom nrawm nrawm ntxiv.

Qhov thib ob theem yuav tsum sib sau ua ke, tsis txhob cia nyhav dhau rov qab. Tus kws qhia noj zaub mov pom zoo kom noj zaub mov zoo ib yam, haus tsawg kawg li 2 litres ntawm dej nyob rau ib hnub, haus kas fes, qab zib, hmoov, ncuav qab zib, ncuav ua los ntawm cov hmoov nplej, cawv. Coob tus ntses thiab zaub raug tso cai. Txiv hmab txiv ntoo yuav tsum tau xa rau kev sim.

Daim qauv ntawv qhia zaub mov rau hnub ntawd yog li nram qab no:

1. Pluas tshais - kua txiv ntoo, cov yogurt-rog tsis muaj roj.
2. Noj Tshais No. 2 - oatmeal nrog mis, tshuaj yej.
3. Noj su - hake fillet, grilled lossis ci hauv qhov cub, zaub xam lav nrog radishes thiab qaub cream, unsweetened compote.
4. Noj hmo - mov ci nrog txiv lws suav, khob ntawm tseem muaj dej ntxhia.

Cov khoom noj khoom haus zoo tshaj plaws ntseeg tias qhov tsis muaj zog ntawm kev noj haus zoo li no yog qhov uas tsis ua rau muaj kev tawm dag zog. Montignac tsis hais txog qhov yuav tsum tau ua nyob rau hauv ib txoj kev twg, liam ntawm qhov kev poob phaus nkaus xwb ntawm kev noj haus.