Kev noj haus tsis muaj piam thaj tsuas yog ua kom tsis rog kom yuag sai nkaus xwb, tab sis kuj tseem tswj tau cov ntshav qabzib. Tsis txhob xav tias tsis suav nrog tsuas yog qab zib los ntawm kev noj haus, qhov hnyav thiab ntim yuav pib ploj mus.
Cov piam thaj txhawb nqa kom yuag sai sai vim tias nws muaj glycemic siab (GI), uas qhia txog feem ntawm cov piam thaj hauv lub cev. Tsis tas li, qhov ntsuas no qhia pom tias muaj cov piam thaj hauv lwm yam khoom.
Yog tias koj xav nqa lub cev ua kom zoo nkauj thiab tsim txhua txoj haujlwm ntawm lub cev, koj yuav tsum tsis txhob cais tawm suab thaj, tab sis kuj tsim cov khoom lag luam nrog lub siab glycemic index. Cov khoom noj khoom haus zoo rau cov khoom noj no yuav tau piav qhia hauv qab no, cov zaub mov kwv yees yuav raug nthuav tawm, nrog rau cov txiaj ntsig GI rau kev ua haujlwm ntawm txhua lub cev ua haujlwm thiab kev tawm tsam zoo tiv thaiv qhov hnyav tshaj.
Noj cov qauv
Nws ciali hais tias lub ntsiab cai tseem ceeb ntawm kev noj haus tuaj yeem raug qhia hauv nws lub npe, tab sis qhov no tsis muaj tseeb. Kev noj haus tsis suav cov suab thaj thiab tag nrho cov khoom lag luam muaj nws - khoom qab zib, khoom qab zib, dej qab zib, cawv (cawv), kua ntsw thiab lwm yam.
Vim li cas cov piam thaj ua rau kom qhov hnyav nce ntxiv? Tus tshaj plaws yog tias nws yog ib cov roj sai sai, uas yog, nws tu lub cev nrog lub zog, tab sis yog nqus tau sai, nyiam dua hauv cov nqaij rog. Cov carbohydrates nyuaj, ntawm qhov tsis sib xws, yog zom rau lub sijhawm ntev los ntawm lub cev thiab muab qhov kev xav ntawm satiety.
Tsis suav cov carbohydrates tsis zoo, ib tus neeg tsis tsuas yog txhim kho nws lub cev, tab sis kuj hloov mus rau kev noj zaub mov kom zoo.
Kev noj haus tsis lees paub cov khoom lag luam:
- qab zib
- Qhob noom xim kasfes
- haus dej qab zib;
- dej qab zib;
- cawv;
- haus dej haus cawv tsawg tsawg;
- ci;
- jam;
- cov kua mis;
- qab zib yogurts.
Kom sai dua qhov ua kom yuag poob, koj yuav tsum feem ntau cais tawm cov carbohydrates ceev ceev los ntawm cov ntawv qhia zaub mov. Xaiv lawv yog qhov zoo nkauj yooj yim - los ntawm glycemic index (GI).
Cov tswv yim no yuav tham txog hauv qab no.
Qhov tseem ceeb ntawm GI rau Cov Kev Pab Poob phaus
GI qhia txog tus nqi ntawm kev rhuav tshem ntawm carbohydrates tau txais hauv lub cev tom qab kev noj ntawm ib qho khoom. Qhov qis dua qhov ntsuas, qhov qab zib tsawg dua hauv cov zaub mov.
Kev noj qab zib tsis muaj piam thaj ua ke nrog kev xaiv ntawm GI cov khoom noj muab sai thiab tseem ceeb tshaj plaws rau kev tshwm sim. Hauv ob lub lis piam xwb, koj tuaj yeem poob mus txog xya phaus. Nyob rau tib lub sijhawm, cov khoom noj raug xaiv kom zoo tiv thaiv kev txhim kho ntshav qab zib.
Nws yog qhov tsim nyog kom noj cov zaub mov nrog GI tsawg rau cov zaub mov, nws qee lub sijhawm pub ntxiv cov khoom noj nrog cov zaub mov nrog qhov ntsuas nruab nrab, tab sis tsis pub ntau tshaj peb zaug hauv ib as thiv.
GI faib nplai:
- 0 - 50 PIECES - qis;
- 50 - 69 PHOO - nruab nrab;
- hla 70 PIECES - siab.
Qos yaj ywm hau thiab carrots, kua thiab nplej zom yuav tsum tau muab cais tawm ntawm cov ntawv qhia zaub mov. Tab sis tsis txhob kwv yees tias cov khoom noj khoom haus nrog cov khoom noj no yuav yog monotonous.
Ntawm qhov tsis sib xws, daim ntawv teev cov khoom pub hauv txhua qeb yog nthuav dav heev.
Noj tsis muaj suab thaj
Raws li tau piav qhia dhau los, nws tsis txaus nkaus xwb kom tsis suav cov khoom qab zib thiab cov piam thaj hauv cov zaub mov. Nws yog ib qho tseem ceeb uas yuav tau xaiv cov khoom noj uas yuav muaj cov ntsiab lus tsawg ntawm cov carbohydrates ceev, muab kev nyiam rau cov khoom siv.
Tsis tas li, koj yuav tsum coj mus rau hauv tus account calories. Qhov no siv rau cov txiv ntoo thiab cov noob. Lawv muaj ob peb carbohydrates, tab sis lawv cov calories no yog ntau heev. Tus nqi niaj hnub yuav tsum tsis pub ntau tshaj 50 grams.
Cov txiv ntoo tau raug suav hais tias yog tus pabcuam zoo hauv kev poob phaus, vim tias lawv tuaj yeem ua rau poob siab ntawm kev tshaib kev nqhis, thiab, raws li, txo cov feem ntawm cov zaub mov. Nws raug nquahu kom noj cov txiv ntoo ib nrab ib teev ua ntej noj mov tseem ceeb.
Nws yog qhov zoo dua rau noj txiv hmab txiv ntoo rau thawj zaug los sis thib ob tshais, ua ke nrog kefir lossis yogurt tsis qab. Koj yuav tsum tau ua zaub mov noj tam sim ntawd ua ntej siv kom cov txiv hmab txiv ntoo thiab txiv ntseej tsis poob lawv cov txiaj ntsig kev noj haus.
Los ntawm cov txiv hmab txiv ntoo thiab cov txiv ntseej koj tuaj yeem xaiv cov no:
- gooseberry;
- pomegranate;
- txiv duaj;
- kua mis;
- ib cov kua;
- qab zib kua txiv;
- Txiv Pos Nphuab
- txiv pos nphuab;
- Apricot
- plum.
Cov kua txiv hmab txiv ntoo yuav tsum tau muab pov tseg, vim tias lawv poob fiber ntau thaum ua tiav thiab cov kua qab zib yuav nrawm.
Cov zaub yuav tsum yoo hla cov zaub mov noj. Zaub nyoos, cov sab ua ke thiab cov tais ci yog npaj los ntawm lawv. Txiv lws suav kua txiv nrog pulp kuj tseem tsis txwv. Nws yog qhov zoo dua rau haus kua txiv ua hauv tsev, nyob rau hauv uas qab zib lossis lwm yam tshuaj ntxiv tsis tau siv thaum lub sijhawm khaws cia.
Los ntawm cov zaub koj yuav tsum xaiv:
- noob dos loj;
- Txiv lws suav
- lub dib
- txhua hom zaub qhwv - zaub paj ntsuab, zaub paj dawb, dawb, liab-hau;
- lws suav;
- lentils
- tshiab thiab qhuav peas;
- asparagus thiab chilli taum;
- iab iab thiab kua txob noj;
- cov qij.
Nqaij thiab ntses yog qhov tseem ceeb ntawm cov protein uas lub cev xav tau. Tib lub sijhawm, nws tsis yog muab tso rau hauv cov ntaub so ntswg. Nqaij thiab ntses yog xaiv cov muaj roj tsawg. Cov tawv nqaij thiab cov seem ntawm cov rog yog tshem tawm los ntawm lawv.
Txoj kev xaiv zoo tshaj yuav yog:
- nqaij qaib ua si;
- quail;
- qaib ntxhw;
- nqaij;
- nqaij qaib thiab nqaij nyuj tawm - mob siab, tus nplaig, lub ntsws;
- perch;
- pike
- dav;
- Pollock
Cov khoom noj mis nyuj los yog muab hloov ua tau yooj yim thiab tib lub sijhawm muaj txiaj ntsig noj hmo. Qhov loj tshaj plaws yog kom tsis txhob noj cov khoom noj muaj roj (qaub cream, qab zib, ziab thiab ayran), nrog rau curd pawg nrog cov txiv ntoo ua cov txiv ntseej.
Qee tus neeg tsis tuaj yeem xav tias lawv cov zaub mov tsis muaj ncuav. Hais txog hmoov nplej los ntawm cov tshuaj nplej hmoov nplej yuav tsum tsis nco qab. Qhov zoo tshaj plaws - rye qhob cij, pastries los ntawm oat, buckwheat lossis flax hmoov.
Hauv qab no yog pub los ntawm kev ua zaub ua mov:
- pearl barley;
- millet;
- barley groats;
- xim av mov;
- thoob ham;
- oatmeal.
Cov txiv ntoo hauv qab no tuaj yeem muab ntxiv rau cereals - prunes, qhuav apricots thiab figs.
Qauv ntawv qhia zaub mov
Cov ntawv qhia ua zaub mov noj coj los tso cai hloov tau raws li qhov tus kheej nyiam saj. Qhov loj tshaj plaws yog tias cov zaub mov noj txhua hnub yuav tsum muaj - zaub mov, zaub, txiv hmab txiv ntoo, nqaij lossis ntses thiab cov khoom noj siv mis.
Lub hauv paus ntsiab lus ntawm khoom noj khoom haus kuj tseem ceeb. Ntawd yog, kom noj fractionally, hauv feem me me, tsib mus rau rau zaus ib hnub. Yuav tsum tau ntsuas qhov ntsuas cov dej - yuav tsum muaj tsawg kawg yog ob lub khob dej nyob rau ib hnub.
Koj tuaj yeem xam koj tus kheej cov kua dej - ib qho kua ntawm ib zaug ntawm ib zaug calories noj. Hauv qab no yog cov ntawv qhia zaub mov rau lub lim tiam.
Hnub Monday:
- thawj zaug noj tshais - cov txiv hmab txiv ntoo nyias (ib qho kua, ib txhais tes ntawm blueberries thiab ib lub txiv duaj), lub caij ntuj nrog 100 ml ntawm cov kua mis nyeem tsis qab;
- thib ob noj tshais - oatmeal nrog qhuav apricots, ntsuab tshuaj yej;
- noj su - zaub kua zaub, nqaij qaib ua noj, buckwheat, ib qho ncuav ci ncuav (20 grams), kas fes dub nrog qab zib;
- cov khoom noj txom ncauj rau yav tav su - tsev cheese, ib pear;
- thawj noj hmo - zaub stew (zaub qhwv, dos, lws suav, kua txob), ci perch hauv lub tes tsho, ntsuab tshuaj yej;
- zaum ob hmo yog khob ryazhenka.
Tuesday:
- thawj zaug noj tshais - steamed omelette, zaub xas lav;
- noj su - zaub stew, ib daim ntawm rye qhob cij, kas fes nrog qab zib;
- noj su - buckwheat kua zaub, pea puree nrog veal chop, ntsuab tshuaj yej;
- tav su tshuaj yej - 200 grams ntawm tej txiv ntoo;
- thawj noj hmo - pike ci rau ntawm cov zaub hauv ncoo, tshuaj yej dub nrog txiv hmab txiv ntoo qhuav;
- lub laj thib ob yog khob ua kefir.
Hnub Wednesday:
- thawj zaug noj tshais - tsev cheese, 50 grams noob txiv ntoo thiab tshuaj yej ntsuab;
- thib ob noj tshais - barley porridge, hau qe, tshuaj yej thiab ib qho ntawm tsaus chocolate;
- noj su - zaub kua zaub, lentils nrog gravy, stewed mob siab, ib daim ntawm qhob cij, tshuaj yej;
- khoom noj txom ncauj rau yav tav su - jelly ntawm oatmeal, ib qhov hlais ntawm cov qhob cij rye;
- thawj zaug noj hmo - barley porridge, hau qaib ntxhw, zaub xam lav, tshuaj yej nrog kua qab zib, piv txwv li, stevia rau ntshav qab zib yog txawm tso cai ua cov khoom qab zib;
- zaum thib ob yog khob kua mis nyeem qaub.
Hnub Thursday:
- thawj pluas tshais - cov txiv hmab txiv ntoo qab xyaw nrog kefir, ntsuab tshuaj yej;
- tshais thib ob - omelet nrog zaub, kas fes nrog qab zib;
- noj su - hlaws barley kua zaub, durum nplej nplej zom, fawm faus, zaub xam lav, tshuaj yej;
- cov khoom noj txom ncauj rau yav tav su - tsev cheese, 50 grams noob txiv;
- thawj noj hmo - cabbage stewed nrog nplej xim av, nqaij nyoos hau nqaij nyug, dub tshuaj yej;
- lub hmo thib ob yog khob iav uas tsis muaj qab hau thiab yogurt.
Hnub Friday:
- thawj zaug noj tshais - curd soufflé, kas fes nrog qab zib;
- thib ob noj tshais - oatmeal nrog cov txiv hmab txiv ntoo qhuav, tshuaj yej dub;
- noj su - zaub kua zaub, hau nqaij nyug, mov ci, zaub ntsuab nrog ib daim chocolate dub;
- khoom noj txom ncauj rau yav tav su - jelly ntawm oatmeal, ib qhov hlais ntawm cov qhob cij rye;
- thawj zaug noj hmo - eggplant stuffed nrog minced nqaij qaib, kas fes dub nrog qab zib;
- lub laj thib ob yog khob ua kefir.
Hnub Saturday:
- thawj zaug noj tshais - 200 grams ntawm tej txiv hmab txiv ntoo, tshuaj yej nrog hlais cov chocolate tsaus;
- thib ob tshais - barley nrog nceb, tshuaj yej, taum paj;
- noj su - buckwheat kua zaub, meatballs nyob rau hauv soob, zaub xam lav, ib daim ntawm cov mov ci;
- cov khoom txom ncauj yav tav su - tsev cheese nrog txiv hmab txiv ntoo qhuav;
- thawj zaug noj hmo - zaub ntxhw, patties mob siab, kas fes nrog qab zib;
- lub hmo thib ob yog khob iav uas tsis muaj qab hau thiab yogurt.
Hnub Sunday:
- thawj zaug noj tshais - zaub xam lav, ib daim ntawm cov mov ci txhuv, kas fes nrog qab zib;
- thib ob noj tshais - omelet nrog zaub, tshuaj yej, ntxiv rau marmalade tsis muaj qab zib;
- noj su - zaub kua zaub, ntses ncuav, taum mog, zaub pias, tshuaj yej;
- tav su tshuaj yej - 200 grams ntawm tej txiv ntoo;
- thawj noj hmo - stewed zaub qhwv nrog mov, steamed pollock, kas fes nrog qab zib;
- lub thib ob noj hmo yog tsev cheese seasoned nrog cov kua mis nyeem tsis qab qab.
Xws li kev noj zaub mov tsis muaj suab thaj thiab nrog cov zaub mov uas muaj cov carbohydrates ua rau cov txiaj ntsig sai sai sai, tsis tas yuav rov qab muab pov tseg.
Daim vis dis aus hauv tsab xov xwm no qhia txog qee yam zaub mov qab zib uas tsis muaj qab zib.
