Dab tsi yuav tsum noj zaub mov kom tiav rau peb txhua tus? Los ntawm cov nqaijrog, cov rog thiab carbohydrates. Thiab dab tsi ntau yam txawv ntawm daim ntawv no? Tau kawg, Sibhawm!
Thiab lub caij no, nws tsis yog cov rog uas cuam tshuam rau cov tsos ntawm cov quav ntau dhau. Tiam sis, cov txheej txheem no muaj xws li roj hlwb. Tab sis cov roj yog "ncua sij hawm" vim qhov ntau cov carbohydrates. Yog li, koj yuav tsum poob phaus, tsis kam koj tus kheej raws nraim hauv cov carbohydrates? Zoo, koj tsis tas yuav tsis kam. Tom qab tag nrho, carbohydrates raug faib ua ceev thiab qeeb. Yoojyim lossis yoojyim, piv txwv li qab zib, yooj yim assimilated, thiab txoj, lawv qeeb, yuav tsum tau muaj kev cais ntau dua. Low-carb diets rau poob phaus yog raws li cov kev txwv ntawm qhov noj ntawm ceev vas nthiv carbohydrates, uas ua rau peb lub cev.
Cauj thiab qeeb carbohydrates
Peb lub cev qis rau carbohydrates, secreting glucose los ntawm lawv, uas yog faib rau hauv lub cev nrog kev pab ntawm insulin. Thiab ntau lub tis ntawm no qab zib ua rau cov tsos ntawm tshaj rog reserves. Tiam sis, yog tias peb tab tom tham txog cov khoom muaj nqis hauv cov carbohydrates, peb txhais tias hmoov nplej thiab khoom qab zib, khoom noj los ntawm hmoov nplej, thiab qab zib, uas yog, sucrose. Tab sis, qhov tseeb yog tias ntau ntawm cov khoom muaj fructose nyob rau hauv cov composition. Thiab qhov no yog yuav luag tag nrho cov txiv hmab txiv ntoo, berries, ib tug xov tooj ntawm zaub, zib mu, khoom noj siv mis, txawm ntses. Nyob rau hauv qhov tseeb, koj tsis tas yuav mus rau lub point ntawm absurdity thiab tsis muab koj tus kheej txhua yam. Muaj ntau tus carbohydrates pub rau noj.
Low-carb dais: koj noj tau dab tsi?
Yuav kom tsis txhob ntshai koj nrog cov kev txwv loj heev, thiab koj tsis hloov koj lub siab kom poob phaus, peb yuav muab koj cov khoom tso cai tam sim ntawd rau koj thaum koj saib kev noj zaub mov tsawg tsawg.
- Peb txaus siab nrog cov neeg nyiam huv ntawm cov nqaij nruab deg. Ntses tau thiab yuav tsum. Tab sis tsuas yog lub hiav txwv. Thiab qhov no: cod, tuna, flounder, salmon, trout, mackerel. Lawv muaj tsawg dua carbohydrates, piv nrog dej ntses, thiab ntau cov khoom noj qab haus huv.
- Tsis muaj kev txwv txiav rau lwm cov nqaij nruab deg. Cov kiv cua ntawm cws yuav zoo siab, vim lawv muaj peev xwm xyuam xim nqus tau lawv thaum noj zaub mov. Koj tuaj yeem ua tau squid, qwj nplais, qoob loo.
- Qe yuav noj tau nyob rau hauv ib daim ntawv twg thiab ib qho twg. Tsis tas li ntawd txwv tsis pub: mis nyuj, roj tsawg los yog rog tsawg thiab cheese.
- Lovers ntawm nqaij yuav kuj yuav zoo siab. Tom qab tag nrho, lawv yuav tsum tsis txhob lees lawv tus kheej, piv txwv li, nqaij nyug, nqaij nyug siab, thiab tuaj yeem ua rau lawv tus kheej nrog nqaij qaib, Goose, os nqaij, thiab txawm qaib cov txwv.
- Zoo, thaum kawg - tag nrho cov saum toj no yuav ua ke nrog zaub. Radish, txiv lws suav, cucumbers, kua txob, txiv ntseej, qos yaj ywm, eggplant, taub dag, ntsuab taum thiab peas. Thiab tseem muaj ntsuab, xws li ntsuab dos, celery, sorrel thiab lwm yam pasture.
Feem ntau, nws tseem muaj peev xwm mus ciaj sia. Txawm nrog kev pab rau lub cev. Tom qab tag nrho, qhov tseem ceeb ntawm kev noj haus yog ua kom muaj lub cev siv lub zog uas muaj tau sau ua ntej, hauv lwm cov lus, cov hlwb rog. Yog tias tsis tau txais lawv tawm sab nraud, nws raug yuam kom coj lawv tawm ntawm lub zog, thiab txo lawv lub zog.
Kev noj haus no tau muaj pluses. Peb ntxuav lub cev ntawm toxins - ib zaug. Peb kuj txhim kho cov metabolism - ob. Thiab, ntawm chav kawm, peb poob ceeb thawj - peb. Tab sis qhov tseeb, muaj feem xyuam nrog xws li kev txwv yuav tsum muaj kev cuam tshuam rau ib txhia.
Qhov kev tsim txom ntawm cov khoom noj txom nyem tsawg
Qee tus kws qhia noj haus sib cav hais tias kev txo qis hauv kev noj haus kom tsawg, undoubtedly, ua rau cem quav. Tab sis tom qab tag nrho, peb pom hais tias peb yuav tau zaub. Ib tug cabbage, zoo li tsis muaj dab tsi lwm tus, kho txhim txoj hauj lwm ntawm cov hnyuv.
Ntawm qhov tod tes, peb tuaj yeem pom zoo tias kev noj nqaij tsiaj ntau dua - mis nyuj thiab nqaij, ua rau muaj feem ntau ntawm cov mob cholesterol thiab mob plawv. Tab sis tom qab tag nrho, raws li nws tau hais saum toj no, peb npaj siab rau cov roj tsawg - cov nqaij thiab cov ntses, nrog rau cov cheese tsawg thiab cheese. Yog li qhov tshwm sim ntawm no yog me me.
Nws kuj muaj cov lus sib cav txog kev txwv cov khoom ntawm lub cev, ua rau lawv tsis muaj peev xwm. Tab sis qhov no yog ob qho tib si. Tom qab tag nrho, peb tsis pub peb lub cev ntawm carbohydrates feem ntau, peb tsuas txhais nws mus rau hauv ntau pab carbohydrates.
Yog hais tias koj tsis tau poob qhov muaj siab los ua kom zoo dua ntawm lub sijhawm no kom poob phaus, (thiab kuv cia siab tias nws tsis zoo lawm), cia kuv qhia koj ib daim ntawv rau ntawm cov khoom noj uas muaj zaub mov tsawg-carb.
Low-Carb noj zaub mov: Ntawv qhia zaub mov
Cov lus hauv qab no muab cov ntawv qhia kwv yees rau peb hnub. Yog li ntawd koj muaj ib lub tswv yim ntawm yuav noj li cas. Koj tuaj yeem npau suav txog lub ntsiab lus no thiab ua rau koj tus kheej cov ntawv qhia.
| Noj tshais | Noj su | Noj hmo |
|---|---|---|
| Cov qe ntses nrog cov qe, kua (tab sis tsuas ntsuab) thiab tsis muaj dej qab zib | Mushroom kua zaub (koj muaj peev xwm ntxiv me ntsis buckwheat) | Fresh zaub nyias nrog roj txiv roj |
| Ib phaj ntawm tsawg-rog tsev cheese nrog dried txiv hmab txiv ntoo, kasfes yam uas tsis muaj suab thaj (koj yuav poob lean cream) | Kua zaub los ntawm zaub (koj muaj peev xwm kua zaub, ntsuab borsch) | Ci hiav txwv ntses |
| Boiled cauliflower, tshuaj yej nrog ib piece ntawm cheese | Siav nqaij qaib thiab lettuce | Txiav ntawm boiled veal, los yog ci chop nrog zaub zaub xam lav |
Ntawm no yog ib qho piv txwv ntawm kev noj haus tsawg-carbohydrate, nws cov qhabnias yuav tsis ntev ntev lawm. Twb nyob rau thaum xaus ntawm thawj lub lim tiam koj yuav hnov qhov yooj yim thiab kev txhim kho ntawm lub plab. Nyob rau hauv txhua rooj plaub, xij noj koj xaiv, koj yuav tsum nco ntsoov qhov tseem ceeb: mloog koj lub cev thiab soj ntsuam qhov ntsuas txhua yam.