Qhov tseem ceeb rau kev noj zaub mov zoo noj yog qhov ntau yam khoom noj thiab qhov khoom noj khoom haus ntau zaus. Yog li tus neeg yeej tsis tshua muaj kev tshaib plab, thiab nws lub zog tseem nyob rau theem siab. Qhov no yog vim hais tias feem ntau me me ntawm cov zaub mov noj qab nyob zoo nrog cov ntsiab lus tsis muaj rog, txo tus neeg kev tshaib kev nqhis - thiab yog li tiv thaiv nws los ntawm siv ntau ntau calories. Qhov no yog lub hauv paus rau cov tswv yim ntawm cov khoom noj haus feem ntau, uas pom zoo rau kev poob phaus, thiab xaiv cov lus nrog lawv cov lus hais tias: "Khoom noj khoom haus - feem ntau poob ceeb thawj!"
Harley Pasternak, tus kheej tus kws qhia ntawm Hollywood Celebrities, muaj nws lub tswv yim ntawm cov zaub mov feem ntau rau poob phaus. Nws lub hom phiaj tsis yog tsuas yog poob ceeb thawj ntawm ib qho kev noj haus, tab sis kuj tsis rov qab mus rau nws qhov qub nyhav rau yav tom ntej. Harley Pasternak ua nws txoj hauv kev noj haus ua ke ntawm tsib yam.
Fractional hwj chim: Harley Pasternak thiab nws cov khoom noj ntawm tsib yam
Nyob rau hauv cov kev noj haus no, txhua yam los ntawm daim duab 5. Txhua yam ntsiab lus ntawm cov khoom noj khoom haus ua rau poob phaus yuav tsum muaj cov zaub mov ntawm tsib yam khoom: carbohydrates nrog cov gliccemic index, 5 lossis ntau dua gram ntawm ntuj fibers, cov roj proteins, cov rog zoo thiab haus tsis muaj suab thaj. Thiab muaj kev xav tau 5 zaug ib hnub twg. Qhov no ua rau koj lub zog thiab tswj kev xav ntawm satiety hauv lub cev nrog tsawg kawg ntawm cov calorie ntau ntau.
Kev ntsuas ntawm qhov khoom lag luam yog xam los ntawm lub sij hawm uas lub cev yuav tsum tau faib cov piam thaj hauv cov khoom, uas tib neeg lub cev siv roj, thiab hloov cov piam thaj hauv cov ntshav. Cov khoom siv nrog me me glycemic index - piv txwv, txiv hmab txiv ntoo, zaub thiab taum - nce qhov feem pua ntawm cov piam thaj hauv cov ntshav. Qhov no yuav pab kom tus neeg tswj nws txoj kev xav noj mov, thiab lub sijhawm ntev dua.
Dab tsi ua rau txoj cai saum toj-hais txog kev noj zaub mov feem ntau txaus rau feem ntau ntawm cov neeg ntawm Harley Pasternak yog tsis muaj qhov xav tau ua tib zoo xam cov calorie ntau ntau. Ntawm no yog qhov tus kws qhia hais li cas: "Kuv qhia rau kuv cov neeg tsis tau muab qhov tseem ceeb rau qhov loj me me los sis cov khoom noj khoom noj, tab sis kom cia siab rau cov tswv yim yooj yim. Thaum kuv hais tias kuv yuav tsum tau noj ib qho nqaij ntawm nqaij qaib mis, qhov no tsis txhais hais tias yuav tsum muaj yim xws li mis. "
Cov khoom noj khoom haus feem ntau, raws li kev noj haus ntawm tsib yam, pub ib qho "dawb hnub" hauv ib lub lim tiam, uas tau pub rau noj txhua yam uas koj xav tau. Tus cwj pwm no yog Harley Pasternak pom zoo tias tus neeg ntawd tsis tshua raug kev sim siab li ib lub lim tiam. Muaj tseeb, nws ceeb toom rau nws cov neeg tau txais kev lees paub tias "tsis muaj hnub" tsis yog ib lub sijhawm los sim txhua yam lawv pom hauv nws, tab sis tsuas yog raws li lub sijhawm los so me ntsis. "Noj cov khoom noj no los yog ib qho khoom qab zib uas koj xav noj, tab sis nres ntawm no," Harley hais.
Puas zoo li no?
"Muaj," Harley Pasternak teb. Txawm li cas los xij, kev noj zaub mov feem ntau yog tsim rau qhov hnyav tsuas yog yog cov xwm txheej hauv qab no raug muab tso rau hauv koj tus account:
- Koj noj cov khoom noj uas muaj qis gllycemic. Ntawm lub plawv ntawm lub qis qis ntawm GI yog zaub - asparagus, artichokes, kua txob, zaub paj zaub qhwv, zaub paj, celery, ntsuab zaub nyoos, Zaub pob qe, cucumbers, eggplants, radish, peas, txiv lws suav thiab zucchini. Tom qab ntawd - legumes: turkish peas, taum, lentils. Thiab kuj, qee lub txiv hmab txiv ntoo thiab txiv hmab txiv ntoo - txiv apples, apricots, txiv pos nphuab, txiv lws suav, txiv pos, txiv kab ntxwv, txiv kab ntxwv qaub, txiv hmab txiv ntoo, txiv duaj, mandarins, pears, tshiab pineapples, blackberries.
- Qhov nruab nrab GI yog tus cwj pwm nplej zom, cov txhuv nplej ntses, cov cij wholemeal, thaum suab thaj, khob cij dawb, qos yaj ywm thiab dawb hmoov.
- Cov khoom siv nrog GI hloov nrog cov roj ntsha - cov ntses, nqaij qaib, nqaij, kev ua si, qe, yogurt, thiab ib qho tseem tsawg ntawm cov roj tsis muaj roj - cov roj txiv roj roj, cov roj txiv ntseej thiab roj ntses.
- Tsis txhob hnov qab txog qhov sib piv ntawm 30% - 70%, txij thaum noj zaub mov feem ntau yog qhov tseem ceeb heev. Qhov no piv qhia qhov feem pua ntawm cov nqaijrog - nqaijrog thiab cov khoom noj uas muaj GI tsawg, uas koj muaj nyob hauv koj daim ntawv qhia zaub mov.
- Noj ntau ntau. Cov khoom noj txom ncauj me me heev, uas yog raws li lub tswv yim ntawm kev noj zaub mov feem ntau rau qhov poob phaus, tswj koj lub zog ntawm qib siab. Nyob rau hauv parallel, ib tug nplua nuj ntau yam khoom tseem ceeb pab tau kom xav tias pub rau ib ntev lub sij hawm.
- Xaiv cov khoom noj txom ncauj me me. Siv ib qho "free day", cia koj tus kheej noj ib qho khoom tsawg tsawg ntawm cov khoom "forbidden list" txhua hnub.
Thaum xaus rau kev sib tham txog kev noj zaub mov feem ntau, peb tawm tswv yim kwv yees - nws ua raws li Eva Mentes thiab Catherine Hale:
Ua ntej tshais
- Omelette los ntawm 1 qe, finely tws spinach thiab nceb, 1 piece ntawm rye qhob cij.
Noj tshais ob
- 1 qho ntawm cream cheese thiab 1 kua.
Noj su
- 2 khoom eggplants.
Noj su thaum tav su
- 1 nruab nrab pear thiab 10 tonsils los yog neeg rau.
Noj hmo
- 200 grams boiled broccoli nrog ci salmon thiab ntau cov tshuaj dawb qab.