Noj khoom qab zib tsis yog nyiam los ntawm menyuam yaus, tab sis kuj yuav tsum yog yuav luag txhua tus neeg laus. Txawm li cas los xij, cov zaub mov zoo li no muaj kev phom sij heev thiab tuaj yeem cuam tshuam rau tus naj npawb thiab xeev kev noj qab haus huv. Cov khoom noj muaj qab zib thiab muaj protein ntau yog qhov muaj kev phom sij tshwj xeeb rau cov neeg uas muaj mob ntshav qab zib hom 1 thiab ntshav qab zib hom 2.
Yog tias koj noj zaub mov hnyav thiab tib lub sijhawm tseem tsis tshem cov piam thaj hauv lub cev, qhov no yuav ua rau muaj kev cuam tshuam ntawm tus kab mob.
Vim li cas cov piam thaj hauv ntshav nce siab?
Tej zaum yuav muaj ntau qhov laj thawj rau qhov nce ntawm cov piam thaj. Txhawm rau kom pom tseeb ntawm daim duab, qhov tseem ceeb yuav tsum tau muab cais.
Kev noj zaub mov carbohydrate sai sai
Cov carbohydrates yog ceev thiab qeeb. Thawj zaug (lawv kuj hu ua yooj yim) muaj peev xwm nkag mus rau hauv cov hlab ntshav yuav luag tam sim ntawd tom qab lawv siv. Qhov no ua rau muaj kev dhia nrawm hauv cov piam thaj.
Xws li carbohydrates yog pom nyob rau hauv tag nrho cov zaub mov qhov twg granulated qab zib tau siv:
- mov nplej dawb;
- chocolate thiab confectionery;
- haus cov dej haus;
- butter ci.
Ntau cov khoom noj ceev ceev ntawm carbohydrates kuj muaj cov nplej zom, qee cov txiv hmab txiv ntoo tshwj xeeb (txiv tsawb, txiv quav ntswv nyoos, persimmons).
Noj zaub mov zoo li no yuav tsum zam. Nws yog qhov zoo tshaj plaws rau xaiv rau ib qho uas yuav xav tau kom nrawm li sai tau, muab cov nplaim thiab sib luag ntws ntawm lub zog thawm hnub.
Ib qho khoom noj zoo tshaj plaws rau ib tus neeg uas muaj mob ntshav qab zib yuav yog mov nplej, zaub thiab qab zib thiab muaj ntau yam txiv hmab txiv ntoo.
Siab glycemia
Nws tsis yog yuav hais tau kom hais sai sai seb cov zaub mov nqus tau sai los sis qeeb. Txhawm rau pab cov neeg mob thiab cov neeg uas tsuas xav tswj lawv qhov hnyav, cov lus qhia tshwj xeeb ntawm glycemic tau tsim. Tag nrho nws cov khoom tau piav qhia los ntawm kev ceev ceev los ntawm kev cuam tshuam rau cov ntshav qab zib. Cov piam thaj sai tshaj plaws yog 100.
Cov lus teb rau qhov ntom ntom zoo nyob hauv qab zib yog kev tsim cov tshuaj insulin los ntawm cov txiav ua kab mob los ntawm kab mob ntshav hiav txwv. Cov ntshav qab zib ntau dua, cov insulin ntau dua.
Koj yuav tsum kuaj lub glycemic index ntawm cov zaub mov uas tus neeg mob noj rau tshais. Nws yog qhov pib zoo rau hnub pib nrog "ua si ntev" carbohydrates uas yuav muab rau lub zog rau ib hnub.
Nws tau zoo tshaj tsuas yog suav nrog koj cov zaub mov noj cov zaub mov uas glycemic Performance index qis dua 50 cov ntsiab lus. Yog hais tias lub cev xav tau kev noj zaub mov kom muaj txiaj ntsig zoo dua, tom qab ntawd cov zaub mov zoo li no yuav tsum muaj cov zaub mov qis.
Qhov cuam tshuam ntawm kev ntxhov siab rau cov piam thaj
Cov xwm txheej hnyav tuaj yeem ua rau muaj kev hloov pauv hauv cov ntshav qab zib hauv lub cev txawm tias tiv dhau los ntawm kev noj zaub mov kom zoo. Muaj pov thawj tias kev mob siab ntsws tsis tuaj yeem tsis yog qhov ua rau muaj suab thaj ntau xwb, tab sis kuj yog qhov tseem ceeb ua ntej rau kev txhim kho ntshav qab zib.
Kev ntxhov siab tsis tu ncua txo cov rhiab rau cov tshuaj insulin.
Cov kev ntxhov siab ntev mus ntev tuaj yeem ua rau tso tawm ntau dhau ntawm cortisol. Qhov tshuaj hormones no tseem ceeb heev rau hauv cov txheej txheem hauv lub cev hauv lub cev thiab yog lub luag haujlwm rau kev siv lub zog. Nws yog cortisol uas ua rau ib tus neeg haus cov khoom noj uas muaj cov khoom noj hnyav kom hnyav thiab hnyav ntxiv thiab ua rau lub plab zom mov.
Raws li cov txheej txheem no hloov zuj zus, cov qog adrenal ua haujlwm tag, thiab cov piam thaj hauv ntshav tau nce zuj zus. Ib tug neeg nyob hauv lub nroog ntxhov siab pib noj yam tsis paub tswj. Yog tias qhov xwm txheej mob ntev, tom qab ntawv tas mus li dhau los ua qhov ua rau hyperinsulinemia thiab lub cev tiv thaiv cov tshuaj insulin.
Cov cim ntawm Qhov Ntshav Qab Zib
Cov tsos mob ntawm kev saib xyuas ntau dhau ntawm cov piam thaj hauv cov ntshav yuav yog:
- nquag nquag tso zis (tso zis tawm ntau zaus txhua zaus);
- bouts ntawm xeev siab thiab ntuav;
- mob taub hau tsis tu ncua;
- poob ceeb thawj sai heev (lossis teev ceev);
- teeb meem nrog kev pom tseeb ntawm lub zeem muag;
- qaug zog thiab qaug zog;
- tas li kev nqhis dej thiab dryness ntawm lub qhov ncauj kab noj hniav.
Yuav ua li cas ua kom cov piam thaj kom tsawg?
Raws li twb tau sau tseg, koj yuav tsum ua raws li txoj kev ua neej kom raug thiab noj kom muaj kuab. Nws yog ib qho tseem ceeb kom noj tsawg kawg 5-6 zaug hauv ib hnub, thiab fractionally, thiab qhov sib nrug ntawm cov zaub mov yuav tsum sib npaug.
Cov kws kho mob ntseeg siab tau tias hauv qhov tsis muaj zaub mov muaj peev xwm txo cov ntshav qab zib. Txawm li cas los xij, ntau cov khoom noj muaj cov txiaj ntsig zoo hauv lub cev vim muaj qhov glycemic index tsawg.
Cov zaub mov zoo li no yuav tsis ua rau muaj piam thaj hauv qabzib. Peb tab tom tham txog zaub, txiv hmab txiv ntoo thiab qee cov nplej, uas muaj cov paj ntoo cog ntau hauv lawv cov muaj pes tsawg leeg. Kab cij, buckwheat, thiab txiv kab ntxwv qaub yog cov thawj coj khoom uas pab tshem cov suab thaj.
Cov khoom lag luam
Yog tias koj noj cov dib tshiab, tom qab ntawd lub qab los noj mov yuav txo qis, thiab cov metabolism yuav ua kom sai. Cov zaub no tuaj yeem suav nrog ntau cov zaub xam lav. Lub ntsiab cai tseem ceeb yog siv cov paj ntoo rau lub caij, tsis yog tsev cog khoom.
Cov kws qhia zaub mov xav kom teem hnub yoo mov, tab sis nrog ntshav qab zib, koj yuav tsum xub ntsib kws kho mob. Yog tias cov zaub no tau noj ntau hauv ib hnub nrog rau cov tshuaj qab zib, ces cov piam thaj tuaj yeem poob rau hauv qib uas tsis tsim nyog.
Pob Tsuas Yaj
Buckwheat tsuab yog qhov tseem ceeb rau cov piam thaj. Rau cov hom phiaj kho, cov porridge tuaj yeem suav nrog kev noj zaub mov noj ntshav qab zib kom ntau li ntau tau. Cov neeg mob tej zaum yuav paub cov zaub mov txawv kom ua buckwheat nrog kefir.
Cov tshuaj muaj pes tsawg leeg muaj cov tshuaj tshwj xeeb, chiro-inositol, uas muaj cov txiaj ntsig zoo ntawm cov tshuaj ua ke ntawm cov ntshav. Tsis tas li ntawd, nws yog buckwheat nyob rau hauv cov ntshav qab zib tshwj xeeb, muaj txiaj ntsig ntau dua li lwm cov zaub mov vim muaj qhov tsawg kawg ntawm cov hmoov txhuv nplej siab hauv nws.
Cov txiv kab ntxwv qaub
Cov txiv hmab txiv ntoo no yog qhov muaj txiaj ntsig zoo tshaj plaws ntawm kev ua tiav txhua yam kev ua tiav ntawm cov txiv hmab txiv ntoo. Nws tuaj yeem noj raws li hauv cov qauv ntawm cov kua txiv, yog li tshiab. Yog tias koj nquag noj txiv kab ntxwv qaub, ces kev zom zaub mov yuav zoo tuaj, cov zaub mov carbohydrates yuav nqus tau ntev dua. Raws li qhov tshwm sim, cov piam thaj hauv ntshav qab zib nce siab kawg thiab ua tiav kev tswj hwm los ntawm kev ua haujlwm hauv lub cev.
Cov nroj tsuag fiber ntau yuav tsum muaj tsawg kawg yog 25 feem pua hauv kev noj haus.
Khoom noj muaj protein ntau yuav zoo sib xws:
- nqaij qaib lossis quail qe;
- nqaij ntshiv;
- ntsuab taum;
- yuag hiav txwv ntses;
- dawb nqaij qaib nqaij;
- legiav (tshwj xeeb yog peas);
- tsis muaj rog lub tsev cheese thiab lwm yam khoom noj siv mis.
Zoo kawg nkaus tiv thaiv cov teeb meem ntawm cov dos thiab qej. Tsis muaj kev cuam tshuam tsawg dua yuav yog ntsuab dej xas, kua txiv lws suav thiab cawv liab liab, tab sis hauv cov khoom tsim nyog.
Sib ntaus cov suab thaj nrog cov txheej txheem ntawm pej xeem
Yog tias tus kws kho mob tau mus kawm tau tso cai, tom qab ntawd koj tuaj yeem txhim kho koj txoj kev noj qab haus huv thiab kho qhov kev ntsuas ntawm cov piam thaj hauv cov ntshav nrog kev pab ntawm lwm cov tshuaj.
Dab tsi yog siv
Daim ntawv qhia no los ntawm cov duav duav tau ntov cov duav qhuav. 3 diav ntawm cov hmoov no yog nchuav rau 500 ml dej npau npau thiab khaws cia hauv dej da li 15 feeb. Npaj broth yog poured rau hauv ib lub thermos thiab hais ntxiv 24 teev. Noj cov tshuaj no yuav tsum 30 feeb ua ntej noj mov 2 zaug hauv ib hnub.
Yog tias muaj teeb meem nrog lub plab zom mov hauv keeb kwm, tom qab ntawd cov khoom lag luam yuav tsum tau siv nrog ceev faj, txawm li cas los xij, rosehip hauv ntshav qab zib tsuas yog cov khoom lag luam zoo meej.
Horseradish hauv paus
Grated horseradish hauv paus yuav tseem yuav pab kom tshem tau qab zib. Nws yuav tsum tau muab tso nrog cov kua mis hauv kev sib piv ntawm 1 txog 10. Nyob rau hauv cov ntshav qab zib, xws li cov tshuaj no coj ib diav peb zaug ib hnub ua ntej noj mov.
Bay nplooj ntoos
Koj tuaj yeem tshem ntawm cov piam thaj ntau nrog cov nplooj ib txwm nplooj. Koj yuav tsum nqa 10 daim thiab hliv ib khob dej rhaub. Qhov no Txoj kev lis ntshav yog khaws cia nyob rau hauv ib lub thermos rau ib hnub, thiab tom qab ntawd ces noj nyob rau hauv peb lub hlis twg khob peb zaug ib hnub 30 feeb ua ntej noj mov npaj.
Lub chav kawm ntawm kev kho mob yuav yog 6 hnub. Cov nplooj ntoos tshem tawm cov kua nplaum ntev ntev, thiab kho mob ntshav qab zib nrog Bay nplooj yog ib txwm zoo.
Ci dos
Tej zaum qhov yooj yim thiab siv tau zoo tshaj plaws los tshem tawm cov piam thaj yog kev siv cov dos ci. Yog tias koj noj dos txhua tag kis, tom qab 10 hnub tus neeg mob yuav pom tias muaj txiaj ntsig zoo, thiab cov kua nplaum nyeem yuav nyob hauv qhov ib txwm muaj.
Lilac
Lub vaj zoo nkauj lilac tau ua pov thawj nws tus kheej. Cov nplooj ntawm tsob ntoo no tuaj yeem raug tsob dej li tshuaj yej thiab tau ntim yam tsis muaj kev txwv thiab tsis hais noj zaub mov. Qhov qauv no yuav pab cov tswj ntshav qab zib tau thiab tuav tau ntev.
Qhov kev tshem tawm cov piam thaj tseem ua kom yooj yim los ntawm Txoj kev lis ntshav ntawm lilac buds. Lawv yuav tsum npaj kom txhij nyob rau theem ntawm kev o. 2 dia ntawm cov khoom raw yog hliv rau 500 ml ntawm dej npau thiab hais kom txog 6 teev. Tom qab lub sijhawm no, cov kua dej tau lim thiab noj thoob plaws ib hnub (rau 3-4 koob).
Txiv qaub thiab qe
Nws yog ib qho tsim nyog kom nyem lub kua txiv ntawm 1 txiv qaub, tsav 3 quail qe rau hauv nws thiab co. Xws li hom dej cawv yog qaug cawv ntawm lub plab khoob rau 3 hnub ua ke. Tom qab 10 hnub, qhov kev kho mob rov ua dua. Cov piam thaj txo qis kom zoo, yam tsis ua rau muaj mob hauv tus neeg mob.
Npauj npaim tuaj
Cov nroj no tuaj yeem siv nws tus kheej (ob qho tib si hauv nplooj thiab nplooj). Ntxiv mus, cov ntaub ntawv nyoos tuaj yeem noj tshiab lossis qhuav, blueberries nrog ntshav qab zib yog ib txwm muaj txiaj ntsig!
Ib khob ntawm dej npau yog nchuav rau hauv ib tug tablespoon ntawm blueberries thiab coj mus rau ib lub rhaub dej da dej. Txheeb 2 teev, thiab tom qab ntawd lim. Siv tshuaj rau peb zaug ib hnub twg rau ib diav.
Lub sijhawm ntawm kev kho mob yog 6 lub hlis yam tsis muaj kev so. Yog hais tias tawm tsam tom qab ntawm kev kho xws li kev noj zaub mov tshwj xeeb yog qhov ua tau zoo, tom qab ntawd nws yog qhov ua tiav tsis nco qab txog cov piam thaj hauv siab ntev.
Acorns
Oddly txaus, tab sis cov txiv hmab txiv ntoo lub caij nplooj zeeg ua ib txoj haujlwm zoo ntawm kev tshem tawm cov piam thaj ntau ntawm lub cev hauv cov ntshav qab zib. Cov kua txiv yog ua tib zoo zuaj thiab haus dej los ntawm peb rab diav peb zaug ib hnub ua ntej noj mov.
Qhov twg ntawm txoj kev xav tau uas tus neeg mob ntshav qab zib siv tau, nrog kev ua tib zoo saib xyuas nws kev noj qab haus huv thiab kev siv cov lus qhia yooj yim, koj tuaj yeem tau txais txiaj ntsig zoo txawm tias tsis siv tshuaj, uas feem ntau cuam tshuam rau daim siab.
Cov lus pom zoo tseem ceeb rau cov piam thaj hauv siab yog kev tawm dag zog txhua hnub hauv kev ua kis las lossis kev kawm lub cev. Tsis hais lub cev nqaij daim tawv thiab lub hnub nyoog, kev tawm dag zog tawm dag zog yuav dhau los ua cov kev hloov pauv rau kev siv roj metabolism sai.
Kev noj zaub mov zoo, kev tiv thaiv kev ntxhov siab thiab kev tshuaj xyuas mob tsis tu ncua yog tus yuam sij rau lub neej tag nrho.
