Mob Ntshav Qab Zib yog ib qho mob uas cov ntshav qabzib nce siab thiab nws cov ntshav nce siab. Qhov tseeb, qhov no yog hloov los ntawm kev noj haus zoo rau cov metabolism hauv cov ntshav qab zib. Raws li kev txheeb cais, txhua kis thib ob ntawm cov ntshav qab zib ua ntej dhau 5 xyoos tuaj yeem dhau los ua tus mob tag nrho. Tab sis koj tuaj yeem tiv thaiv qhov no, thiab peb yuav qhia koj li cas.
Hnov kuaj mob ntshav qab zib thawj zaug, tib neeg hnov ob txoj hauv kev. Ib txhia hais tias: "Zoo, nws yog qhov tseeb, txhua yam mus rau qhov no, dab tsi tam sim no ..." Tom kawg tsis pom zoo zaum rov qab: "Kuv yuav tsum ua ib yam dab tsi txog nws!"
Yog tias koj koom nrog pab pawg thib ob, koj tuaj yeem ua ntau yam los txo koj cov kev pheej hmoo thiab tsis kis mob ntshav qab zib. Ua ntej tshaj plaws, qhov kev txhawj xeeb no hloov pauv kev ua neej thiab kev noj zaub mov zoo.
Kuv muaj dab tsi tam sim no?
1. Cov Ob Chav
Txhua qhov kev noj haus raws cov zaub mov txawv nrog legumes - taum pauv, txhua hom taum thiab lentils - yuav muaj txiaj ntsig zoo ntawm qib ntawm cov piam thaj hauv koj cov ntshav, thiab qhov txiaj ntsig yuav ntev. Ntawm daim card yog dab tsi? "Cov hmoov txhuv nplej siab" muaj nyob hauv lawv, uas tsis zom rau hauv cov hnyuv thiab, tsis hloov, hla mus rau hauv txoj hnyuv, thaum muab cov khoom noj muaj txiaj ntsig hauv txoj hnyuv thiab txhim kho koj lub cev kev ua kom insulin. Cov hmoov txhuv nplej siab no tseem muaj nyob hauv cov txiv tsawb ntsuab, cov txiv ntoo nyoos thiab cov qos yaj ywm - siav thiab txias (zoo siab rau cov qos ntoo uas paub txog kev tswj hwm lawv feem!). Raws li kev tshawb nrhiav, kev noj cov tshuaj legumes txo txoj kev pheej hmoo ntawm kev muaj ntshav qab zib los ntawm 35%, nyob rau lub hauv paus no muaj kev pom zoo los hloov ib nrab ntawm ib qho ntawm cov kev noj zaub mov li niaj zaus thaum nruab hnub nrog legumes.
2. Ceev
Lawv muaj cov rog rog uas tsis muaj sia, protein, fiber thiab folates (ib qho kev sib xyaw folic acid) txhim kho cov ntshav qabzib hauv cov neeg muaj ntshav qab zib hom 2 thiab pab tiv thaiv nws los ntawm kev loj hlob hauv cov neeg muaj ntshav qab zib. Txhawm rau kom pom qhov ua kom pom tseeb, koj yuav tsum tau haus li ntawm 50 g ntawm txiv ntoo hauv ib hnub.
3. Yogurt
Ib qho kev pab yogurt ib hnub twg txo cov kev pheej hmoo ntawm kev muaj ntshav qab zib hom 2 los ntawm 18%, raws li kev tshawb fawb los ntawm cov neeg hnub nyoog qis dua 30 xyoo. Tej zaum yuav muaj ntau cov lus piav qhia, tab sis lub ntsiab tseem ceeb yog tias kev haus cov rog uas tsis muaj rog thiab tsis muaj qab hau yog pab kom poob phaus, thiab txo cov tawv muag yog qhov tiv thaiv kev txhim kho ntawm cov ntshav qab zib hom 2.
4. Cov tseem nplej
Muaj tus cwj pwm uas tsis tu ncua suav nrog tag nrho cov nplej (tag nrho cov nplej, txhuv, oatmeal thiab barley, txhuv qus thiab quinoa) hauv kev noj zaub mov, tib neeg tsis tshua mob ntshav qab zib, raws li kev lees paub ntawm Asmeskas cov kws tshaj lij txhua xyoo ua cov lus qhia kev noj haus hauv tebchaws Asmeskas.
5. Cinnamon
Ib tev ntawm cinnamon thaum sawv ntxov oatmeal lossis kas fes txhua txhua hnub me ntsis txo cov ntshav glycated hemoblobin thiab cov kua nplaum sai. Cov lej tsis loj, tab sis koj tsis tas yuav tsum mob siab nrhiav lawv tus kheej - tsuas yog 2 diav ib hnub twg txaus, tab sis ntau cov zaub mov koj nyiam lossis tho txawv pib rov qab zoo dua.
6. Vinegar
Yog tias koj tab tom npaj zaub mov noj cov zaub mov uas muaj cov carb ntau, ntxiv qee cov vinegar rau kev hnav khaub ncaws salad, lub caij lawv nrog cov zaub grilled thiab lwm yam zaub mov, thiab tom qab ntawd cov piam thaj hauv koj cov ntshav yuav tsis dhia dhau. Vinegar muaj lub peev xwm los txhim kho lub cev kev ua kom tau cov tshuaj insulin, tab sis koj yuav tsum tsis txhob nqa nrog nws - tshwj xeeb tshaj yog cov neeg muaj teeb meem ntawm lub plab zom mov.
7. Cov Txiv Hmab Ntoo
Xaiv ib qho - blueberries, raspberries, txiv pos nphuab, blueberries. Cov kws tshawb fawb hauv Finnish tau pom tias cov neeg uas noj ntau yam txiv mab txiv ntoo muaj 35% yuav muaj feem yuav muaj ntshav qab zib ntau nyob rau 19 xyoo tom ntej. Yuav kom ua tiav qhov tshwm sim no, koj yuav tsum noj ib lub colo ntawm 50 gram ntawm cov noob hauv ib hnub.
8. Kas fes
Kev sib cav ntawm kas fes tsis nres, tab sis muaj pov thawj tias 6-7 khob kas fes (thiab ob lossis tsawg dua tsis cuam tshuam dab tsi) ib hnub ua rau txo cov ntshav qab zib kom tsawg. Txawm li cas los xij, haus dej kas fes kom zoo, cov kws kho mob ceeb toom, vim tias kas fes tsis khov ua rau nce qib ntawm cov "cholesterol" phem. Yog li yog tias koj haus kas fes koj tus kheej, siv cov ntawv lim thiab phau ntawv Fabkis. Thiab tsis txhob tsim txom cov piam thaj, qab zib thiab phoov!
9. Tshuaj yej
Ib khob dej tshuaj yej dub ib hnub txo cov kev pheej hmoo ntawm kev muaj mob ntshav qab zib los ntawm 3%, thiab 6 khob los ntawm 15%. Tsuas yog tsis txhob ntxiv qab zib thiab roj qab zib rau nws!
Lub Cawv
Peb hnov koj txoj kev npau taws! Tab sis peb tsuas yog tham txog haus cawv kom tsawg. Tab sis ntau dhau - ntawm qhov tsis sib xws, yuav ua rau koj muaj feem mob ntshav qab zib. Raws li kev tshawb pom Asmeskas ua tiav ntawm 477,000 tus neeg, kev ntsuas tiv thaiv ntshav qab zib ib nrab thiab siv tau zoo yog 1.5 dej cawv ib hnub. TSEEM CEEB! Hauv Tebchaws Asmeskas, tus qauv "haus dej haus cawv" muaj 14 g ntawm cov cawv ntshiab, uas sib piv, piv txwv li, mus txog 350 ml ntawm npias ib txwm, 140 ml dej cawv (nrog rau cov dej cawv li ntawm 12%) thiab 45 ml ntawm cawv cawv (vodka, cognac, whiskey, thiab lwm yam). Nws yog qhov zoo tshaj, txawm li cas los xij, kom nrhiav kev pab tswv yim los ntawm koj tus kws kho mob uas paub txog kev paub zoo ntawm koj lub cev.
Kuv tuaj yeem ua dab tsi tam sim no?
1. Poob phaus
Tsis tas siv ntau. Txawm hais tias koj poob tsuas yog 7%, nws tuaj yeem ua rau kho kom zoo (thiab tseem nws tsuas yog me ntsis ntau dua 6.3 kg rau ib tus neeg hnyav 90 kg). Thawj kaujruam yog pib noj zaubmov noj zaubmov uas muaj cov calories tsawg.
2. Noj zaub mov zoo
Hais txog cov khoom noj dab tsi nws tsim nyog rau koj cov khoom noj, peb tau sau saum toj no. Thiab tam sim no hais txog yuav ua li cas, nyob rau hauv dab tsi proportions thiab dab tsi kom haus. Ib nrab ntawm cov phaj yuav tsum tau sau cov zaub uas tsis muaj cov hmoov txhuv: txhua yam zaub qhwv, nrog rau zaub cob pob thiab zaub paj, zaub paj, tswb txob, ntsuab dos thiab leeks, zucchini (asparagus thiab Zaub pob yog tshwj xeeb tshaj yog pab tau). Ib feem plaub ntawm phaj yog cov khoom noj muaj hmoov txhuv nplej (qos yaj ywm, pob kws los yog taum mog). Lub quarter tshuav yog protein: nqaij qaib, ntses lossis legumes (zoo tshaj plaws, raws li peb twb qhia). Ceev faj nrog cov zaub ci thiab cov nplej zom - lawv tuaj yeem nce cov ntshav qab zib, thiab sai heev.
3. Mus ua kis las
Koj yuav poob ceeb thawj sai dua thiab mloog zoo dua yog tias koj hlawv ntau calories. Nws tsis tsim nyog ua raws li yog tias koj tab tom npaj koj tus kheej rau kev sib tw marathon. Txoj kev nrawm 30-feeb taug kev 5 zaug hauv ib lub lim tiam yog txaus. Nws yuav tau txais kev txhawb nqa los ntawm ib tus phooj ywg. Kev dhia ua si xws li ua luam dej thiab ua las voos thiab lub zog qoj ib ce zoo li nqa khoom hnyav, kev thawb khoom thiab rub tawm los kuj tseem zoo. Thiab qhov zoo tshaj plaws ntawm txhua qhov - me me los ntawm me.
4. Pw kom txaus
Kev pw kom txaus kom ua rau koj cov ntshav qabzib nyob zoo. Yog tias koj pw tsis tsaug zog, sawv ntxov, lossis pw tsawg dua 5 teev ib hmos, koj qhov muaj feem yuav muaj ntshav qab zib. Nws yog qhov zoo uas yuav tau pw 7-8 teev ib hnub. Txog kev pw tsaug zog zoo, tsis txhob haus tshuaj algokol thaum hmo ntuj thiab tsis txhob haus caffeine, mus pw tib lub sijhawm thiab tsis txhob taws rau ntawm cov khoom siv hluav taws xob ua ntej mus pw.
5. Tsis txhob haus luam yeeb
Yog tias koj haus luam yeeb, tam sim no yog lub sijhawm txiav luam yeeb. Cov neeg haus luam yeeb muaj 30–40% ntau dua qhov muaj feem los tsim muaj ntshav qab zib. Thiab yog tias koj twb muaj ntshav qab zib thiab koj tseem haus luam yeeb, cov teeb meem uas cov ntshav qab zib ua yuav tshwm sim ntau dua, thiab qab zib yuav nyuaj rau kev tswj hwm.
6. Tshawb xyuas cov tshuaj uas koj noj.
Qee cov tshuaj ua kom nce qib qab zib thiab roj (cholesterol), ua rau cov rog thiab ua rau muaj ntshav siab. Thiab mob ntshav qab zib yuav tsuas ua rau kom tsis zoo xwb. Nco ntsoov nrog koj tus kws kho mob saib xyuas txhua yam uas tau sau tseg rau koj kom txo qis kev pheej hmoo.
7. Ua kom tsis txhob ntshai
Mob ntshav qab zib tsis yog qhov ua kom tag kev cia siab. Qhov no yog lub cim qhia tias nws yog lub sijhawm pib kev hlub koj tus kheej ntau dua thiab saib xyuas koj txoj kev noj qab haus huv! Hmoov zoo!
