Muaj ntau txoj kev ua kom poob ceeb thawj, muaj npe tom qab qee lub tebchaws, piv txwv li, txoj kev noj haus ntawm Swedish, uas yog tus nqi pheej yig thiab ua haujlwm zoo. Cov tswv yim zoo li cov kws qhia tshwj xeeb yog tsim rau ib lub lim tiam, tiam sis muaj lwm txoj hau kev uas txawv hauv cov khoom. Cov txiaj ntsim nyob ntawm seb tus neeg ncaj ncees ua raws li txoj cai tswjfwm.
Swedish noj rau 7 hnub
Yog tias koj xav coj koj tus duab nyob rau hauv kev txiav txim rau ib lub sij hawm luv luv, ces koj tuaj yeem siv txoj kev poob ntawm qhov hnyav. Raws li lub Swedish dieticians rau lub lim tiam, koj tuaj yeem pov 3-7 kg. Cov khoom noj rau 7 hnub, cov zaub mov uas tau nthuav tawm rau hauv qab no, yog qhov ua rau txo qis qis kom tsawg. Thaum nws tiav, koj tuaj yeem tsis pom tsuas yog rho tawm cov nplai, tab sis tseem txhim kho cov metabolism, thiab ntxuav lub cev.
Qhov zoo ntawm qhov kev npaj noj yog tias, yog tias xav tau, koj tuaj yeem hloov hnub nyob rau hauv cov chaw. Yog hais tias muaj cov khoom hauv nws uas tsis nyiam, ces lawv tuaj yeem hloov los ntawm cov uas zoo sib xws, qhov tseem ceeb, nrog tib lub ntsiab lus calorie. Cov kev noj haus huv hauv Sweden daws nrog kev paub ntawm kev tshaib plab ntawm cov pluas noj loj los noj ib lub kua los yog haus ib khob ntawm kefir. Tsis txhob lo rau nws ntev, vim hais tias koj yuav tsis tau txais txiaj ntsig zoo, thiab nws zoo dua los ua txhua yam hauv ib lub hlis.
Swedish noj cov citrus txiv hmab txiv ntoo
Ib qho kev faib khoom noj haus raws li kev siv citrus txiv hmab txiv ntoo, Swedish nutritionists tsis tuaj nrog, tab sis lawv tau muab ib co lus pom zoo. Los txhim kho cov txiaj ntsig ntawm poob phaus, nws yog ib qhov tsim nyog yuav tau ntxiv cov khoom noj uas tau hais saum toj no nrog citrus txiv hmab txiv ntoo. Qhov feem ntau tseem ceeb yog grapefruit, uas txo qab los noj, ua rau lub roj hlawv txheej txheem thiab kho txhim lub digestive system. Cov khoom noj khoom haus Swedish, cov zaub mov uas tau pom zoo saum toj no, yuav tsum tau ntxiv nrog cov kua txiv qaub, ntxiv rau cov zaub nyoos, ntses thiab nqaij tais. Tag nrho cov no yuav pab tsim kho cov metabolism hauv kev txhim kho kom zoo dua.
Kev noj haus ntawm Swedish khoom noj khoom haus Anna Johansson
Ib qho ntawm ntau txoj hauv ntau lub teb chaws, tau thov los ntawm tus kws kho mob nto npe Anna Johansson, hu ua "6 petals". Nws suav txog 6 cais cov pa diav uas mus tom qab. Nws yog tsim nyog sau cia hais tias kev txiav txim siab tsis yog yuam kev, raws li txhua hnub tom qab sib zog ntawm qhov dhau los ntawm ib qho, uas muab sij hawm poob ntau kilograms. Nws yog ib qho tseem ceeb kom tsis txhob rov qab hloov dua tshiab nyob rau hauv qhov chaw, vim tias qhov ntawd tsis yog. Kev noj haus rau hnub noj haus ntawm Swedish noj haus nplaum Anna Johansson muaj xws li hnub no:
- Ntses . Cov ntses muaj polyunsaturated fatty acids , uas yog ib qho tseem ceeb rau kev noj qab haus huv, thiab yooj yim digestible protein.
- Zaub . Zaub yog cov nplua nuj nyob rau hauv tseem ceeb carbohydrates, tab sis lawv cov caloric cov ntsiab lus yog me me, uas yog ib qho tseem ceeb rau kev txhim kho cov kev tshwm sim. Muaj fiber ntau hauv lawv, uas ntxuav lub cev.
- Nqaij qaib . Cov nqaij muaj cov proteins uas rov qab poob ntawm nag hmo, thiab qhov no yuav tiv thaiv txoj kev rhuav tshem ntawm cov nqaij pob txha.
- Cereal . Lawv muaj cov complex carbohydrates thiab fiber, uas yog qhov tseem ceeb rau kev poob phaus.
- Tsev cheese . Cov kua qaub no ua rau kom tsis muaj cov zaub mov hauv lub cev. Tseem nyob rau hauv nws muaj ib qho protein ntawm high quality.
- Txiv hmab txiv ntoo . Cov txiv hmab txiv ntoo muaj fiber ntau thiab complex carbohydrates, uas yog ntev digested hauv lub cev.
Swedish carbohydrate noj haus
Cov yeeb ncuab tseem ceeb ntawm ib daim duab ua ke yog cov khoom uas muaj cov carbohydrates, yog li no lub tswvyim hluav taws xob pom tias lawv tsis suav cov khoom noj los ntawm kev noj haus. Cov khoom noj uas tsis muaj pes tsawg Swedish yog raws li kev siv cov khoom noj muaj protein, zaub thiab txiv hmab txiv ntoo uas muaj nplua nuj nyob hauv fiber ntau, thiab nws yog tus pabcuam tseem ceeb hauv kev poob phaus. Nws yog tsim nyog sau cia tias rau kev noj haus nws yog ib qho zoo dua xaiv cov khoom noj muaj protein nrog cov uas tsis tshua muaj calorie cov ntsiab lus. Yuav kom tsis txhob raug kev txom nyem los ntawm kev tshaib kev nqhis, nws raug nquahu kom noj mov me me thiab feem me me. Cov khoom noj khoom haus tso cai rau cov khoom noj rau tus kheej, thiab cov kev xaiv rau txhua pluas noj qis dua.
Swedish noj cov kev tsis zoo rau lub raum tsis ua hauj lwm
Hauv kev ua kom lub qhov raum tsis ua haujlwm, nws yuav tsum tau ua kom koj cov zaub mov thiaj li los txo cov pob txha los ntawm ob lub raum. Txhawm kom txhim kho koj txoj kev noj qab haus huv, koj yuav tsum ua raws li qee cov cai Muaj ib hnub pub ntau tshaj 60 g ntawm cov khoom noj protein ntawm cov tsiaj txhu. Noj cov zaub mov hauv CRF implies tsis ua hauj lwm los yog minimization rau 1 g ib hnub ntawm ntsev. Nyob rau hauv kev noj haus yuav tsum tam sim no carbohydrates nrog high caloric cov ntsiab lus. Nws yog ib qho tseem ceeb kom tso tseg cov zaub mov uas ua rau koj lub raum. Cov ntawv qhia txog kev mob plab tsis ua haujlwm kuj yog raws li nram no:
- noj tshais: 200 g ntawm boiled qos yaj ywm, qe, 50 g ntawm zib mu thiab kua txiv hmab txiv ntoo los ntawm txiv kab ntxwv;
- txom ncauj: 200 g ntawm qaub cream thiab dej;
- noj su: 300 g ntawm kua zaub nrog mov, 200 g ntawm zaub stew thiab ib khob ntawm jelly los ntawm apples;
- khoom noj txom ncauj: qe, kua txiv hmab txiv ntoo, ib daim ntawm rye qhob cij thiab butter;
- Noj hmo: 200 grams mov, 50 g ntawm jam thiab txiv kab ntxwv kua txiv.