Kev noj zaub mov carbohydrate yog txoj hauv kev zoo kom tshem tau ob peb phaus ntxiv, tab sis tsis txhob tshaib plab. Thaum pom thawj zaug, nws nyuaj rau koj tso rau hauv koj lub taub hau yuav ua li cas kov yeej kev rog los ntawm kev noj cov zaub mov uas muaj cov carbohydrates.
Tab sis qhov no muaj tseeb. Hauv ob peb hnub, nws yuav yooj yim mus ntawm 3 mus rau 6 kilo ntawm qhov hnyav tshaj.
Cov ntsiab cai kev noj zaub mov zoo
Kev noj zaub mov carbohydrate rau qhov kev poob phaus yog raws li kev suav hauv cov ntawv qhia zaub mov ntawm cov khoom noj uas muaj cov khoom noj uas muaj cov khoom noj khoom haus uas yog carbohydrates thiab tib lub sijhawm ua rau muaj feem cuam tshuam txog ntau yam kev zom zaub mov hauv lub cev. Vim li cas lawv thiaj li ua tau zoo rau kev yoo mov?
- Cov khoom noj carbohydrates yog yooj yim zom thiab yooj yim nqus los ntawm lub cev.
- Cov tshuaj no tau sau nrog lub zog - nrog rau kev noj haus tsis muaj leej twg raug mob los ntawm kev mob nkees, mob nkees thiab tsis nco qab.
- Kev noj haus carbohydrate rau cov kev poob phaus dhau mus uas tsis muaj cov hlab ntsha tawg thiab kev nyuaj siab, vim tias qab zib ua rau kev tsim cov tshuaj hormones ntawm kev zoo siab thiab tiv thaiv kev ntxhov siab.
- Cov roj carbohydrates pab ua kom cov metabolism hauv kev hnyav.
Cov kws qhia zaub mov hais tias txawm tias thaum noj zaub mov nyuaj tshaj plaws, xws li ntshav qab zib, nws tsis tuaj yeem tsis suav txog ib yam khoom uas muaj cov khoom noj uas muaj carbohydrates los ntawm cov ntawv qhia zaub mov. Nrog kom tsis muaj piam thaj, ib tug neeg maj nrawm, nws qhov kev ua tau zoo dua, nws poob nws lub siab. Feem ntau pom mob taub hau thiab mob taub hau.
Nws yog qhov nthuav kom txiav txim siab qhov kev thov no nyob rau hauv cov ntsiab lus ntawm dab tsi ntawm kev noj zaub mov kom tsawg rau cov neeg mob ntshav qab zib, thiab piv cov nyhuv.
Tab sis qhov tseem ceeb tshaj plaws: feem ntau nrog kev noj zaub mov zoo, nws tsis yog cov rog uas raug hlawv, tab sis cov leeg nqaij. Carbohydrates, txawm li cas los xij, pab txhawb kev cuam tshuam ntawm cov rog thiab cov leeg ua haujlwm - muab cov zaub mov yog tsim kom raug.
Kev noj haus carbohydrate rau qhov hnyav poob yog raws li kev siv ntawm ob qho tib si ua kom yooj yim thiab carbohydrates. Daim ntawv teev cov khoom lag luam tso cai suav nrog tsuas yog cov uas muaj cov as-ham yooj yim. Vim tias cov khoom noj zoo no zoo rau cov neeg mob ntshav qab zib, rau leej twg tswj lub cev hnyav yog qhov tseem ceeb heev.
Yog li, daim ntawv ntawm cov kev pabcuam poob phaus tuaj yeem suav nrog:
- Cov zaub - carrots, zaub kav, zaub asparagus, zaub qhwv, suav nrog zaub cob pob thiab zaub paj, zaub ntsuab;
- Legumes - lentils, taum, taum pauv;
- Cov nplej - txhuv, buckwheat, oatmeal;
- Txiv hmab txiv ntoo - txiv tsawb, apricots, txiv kab ntxwv, txiv mab txiv ntoo, txiv apples, txiv kab ntxwv qaub;
- Cov mis thiab cov lactic acid khoom.
Ntawd yog, yuav luag tag nrho cov khoom lag luam uas txawm tias tsis muaj zaub mov noj yuav tsum nyob ntawm cov zaub mov muaj txiaj ntsig. Ntsev, qab zib, cawv, cov khoom ci, khoom qab zib thiab qos yaj ywm tsis suav rau hauv cov npe.
Zoo li lwm qhov, qhov kev noj haus no rau kev poob phaus yuav zoo dua yog tias koj tsis tsuas yog siv cov khoom noj uas raug tso cai, tab sis ua raws li cov kev qhia tshwj xeeb.
- Koj yuav tsum noj tsawg kawg 6 zaug nyob rau ib hnub - qhov no yog qhov zoo rau kev tswj cov ntshav qabzib, tiv thaiv kev tshaib kev nqhis thiab cov rog rog.
- Ib qho kev pab ntawm cov zaub mov yuav tsum tsis pub ntau tshaj 100 g hauv qhov hnyav, ib qho dej haus hauv qhov ntim - 150 ml.
- Cov ntawv qhia zaub mov rau cov pluas mov kawg tsis pub dhau 19.00.
- Qhov tsim nyog kua ntau yuav tsum tau haus, tab sis tsuas yog tsis haus cov dej tshuaj yej thiab cov dej ntxhia tsis muaj roj.
Cov npe ntawm cov khoom lag luam tsuas tuaj yeem kho los ntawm tus kws kho mob vim tias qhov tshwj xeeb ntawm tus neeg mob. Feem ntau, cov zaub mov ntawm cov khoom lag luam tau pom zoo, cov neeg uas poob ceeb thawj mloog tau zoo txaus siab thiab txawm tias pom lub zog ntawm lub zog, txhim kho lub cim xeeb thiab lub hlwb kev ua haujlwm.
Thaum cov zaub mov carbohydrate yog contraindicated
Dua li ntawm qhov tseeb tias qhov kev poob phaus raug ua tawm lawm, vim qhov ntxuav me me ntawm lub cev los ntawm co toxins thiab nrawm metabolism, muaj contraindications rau kev noj zaub mov carbohydrate.
Tsis txhob mus rau nws rau cov neeg mob kev txom nyem los ntawm cov kab mob ntawm lub plab thiab cov hnyuv. Nrog pob zeb nyob hauv lub zais zis thiab lub raum, xws li kev noj zaub mov yuav tsum zam kom dhau.
Qauv Qhia Txog Cov Carbohydrate Cov Ntawv Noj Qab Haus Huv
Kev noj haus carbohydrate cov zaub mov zoo li ob lub lis piam. Cov ntawv qhia thawj lub lim tiam thawj ob thiab ob lis piam sib txawv, txij li thawj xya hnub uas tau tsom rau ntawm qhov hnyav uas tau ua kom poob phaus, thiab qhov thib ob xya hnub yog tswj los sib xyaw ua ke. Raws li qhov no, cov npe khoom lag luam rau noj tshais, pluas su thiab hmo rau 14 hnub tau raug xaiv.
Cov qauv ntawv qhia zaub mov ntawm thawj lub lim tiam:
Pluas tshais - ib feem ntawm oatmeal ntawm cov dej
Thib ob noj tshais - ib khob qis uas muaj roj tsawg kefir lossis yogurt
Noj su - cov nqaij nyuj uas tsis muaj roj ntau nrog cov txiv tsawb thiab txiv mab txiv ntoo
Khoom txom ncauj - oatmeal porridge nrog txiv puv luj thiab kua
Noj hmo - zaub xam lav ntawm boiled carrots thiab zaub cob pob lossis zaub paj nrog zaub txiv roj
Ua ntej yuav mus pw - ib khob kefir lossis yogurt
Cov Khoom Qhia rau Lub Limtiam Thib Ob
Pluas tshais - ib feem ntawm buckwheat porridge rau ntawm dej thiab ib khob ntawm kefir
Noj su - ob lub txiv av txiv ntoo lossis ob lub txiv kab ntxwv
Noj su - cabbage zaub xam lav nrog kua, ob lub ncuav ntawm rye hmoov cij nrog bran
Khoom txom ncauj - ib feem ntawm hau nqaij qaib nrog zaub xam lav
Noj hmo - neeg tsis noj nqaij pilaf nrog nceb thiab roj zaub
Ua ntej yuav mus pw - milkshake nrog txiv tsawb
Tseem ceeb: qhov sib nrug ntawm cov zaub mov yuav tsum tsis pub ntau tshaj 3 teev, tab sis tsis pub tsawg tshaj ob. Qhov no yuav ua rau muaj kev tawg ntawm cov rog, thiab tib lub sijhawm, lub cev khov kho ntawm lub cev nrog txhua qhov tsim nyog ntawm lub cev.
Koj tsis tuaj yeem hloov cov khoom lag luam rau txhua pluas noj, piv txwv li, noj cheese tsev nrog txiv hmab txiv ntoo ua tshais, thiab oatmeal noj hmo.
Khoom noj khoom haus muaj txiaj ntsig
Nrog rau ntshav qab zib, tib neeg feem ntau rog dhau thiab feem ntau lawv poob phaus. Tab sis kuj tseem muaj qhov xwm txheej tsis sib thooj - thaum koj xav tau nce lub cev qhov hnyav. Vim tias cov roj metabolism tsis ua haujlwm thiab lwm txoj kev taug, tus neeg mob tsis tuaj yeem thim rov qab, txawm tias nws noj mov tsis xeev siab.
Hauv qhov no, nws yuav nthuav kom kawm paub yuav ua li cas nce phaus nrog pancreatitis, vim hais tias cov neeg mob ntshav qab zib feem ntau muaj teeb meem nrog tus txiav.
Qhov teeb meem yog nws noj zaub mov tsis ncaj ncees lawm. Nws yog rau cov xwm txheej zoo li no tshwj xeeb cov khoom noj khoom haus carbohydrate rau kev tsim cov leeg nqaij tau loj hlob. Feem ntau, cov kis las kuj siv nws.
Cov khoom noj muaj txiaj ntsig, raug rau cov khoom noj no, yuav tsum noj rau hauv cov khoom hauv qab no:
- Rog - 15%;
- Cov nqaijrog - 30%;
- Carbohydrates - 55%.
Cov kev cai tseem ceeb ntawm kev noj zaub mov tsis hloov: cov khoom noj muaj feem tsawg kawg 6 zaug hauv ib hnub, nrog rau ncua sij hawm nruab nrab ntawm cov pluas noj tsawg kawg 2 teev, haus dej txaus, koj yuav tsum noj carbohydrates ua ntej noj su, thiab protein tom qab noj su.
Nov yog qhov cov zaub mov kom pom zoo yuav zoo rau cov neeg uas xav nce phaus ntxiv nrog kev noj zaub mov carbohydrate:
- Pluas tshais - ib qho kev pab ntawm oat lossis buckwheat porridge thiab ob lub qe nqaij qaib
- Noj su - ib khob mis nyuj nrog mov ci pob kws
- Noj su - buckwheat porridge nrog nceb thiab kua txiv zaub ntug hauv paus
- Khoom txom ncauj - tsawb thiab ib qho ntawm yogurt
- Noj hmo - ncu cov nqaij kib xyaw thiab hau zaub
- Ua ntej yuav mus pw - hau ntses nrog zaub ntawm sab zaub lossis txiv mab txiv ntoo nrog tsev cheese
Kev noj zaub mov carbohydrate rau Cov Poj Niam Cev Xeeb Tub
Nyob rau lub sijhawm no, tus poj niam lub cev tau muaj kev xav tau cov khoom noj khoom haus ntau ntxiv - kev loj hlob ntawm tus menyuam hauv plab yuav ua txhua yam zoo thiab noj qab haus huv. Txhawm rau kom tsis txhob muaj cov vitamin tsis txaus thiab lwm yam kev cuam tshuam ntawm lub cev, kev noj zaub mov carbohydrate qee lub sij hawm raug kho thaum cev xeeb tub.
Qhov feem pua yuav tsum yog qhov no: carbohydrates - 60%, protein - 20%, rog - 20%.
Kev noj haus yuav zoo li no:
- Pluas tshais - ib feem ntawm tej qhob noom ntawm mis nyuj, ib lub qe, ib khob ntawm ryazhenka thiab lub qhaub cij ntawm rye cij nrog nyuaj cheese
- Thib ob noj tshais - ib qho txiv ntoo
- Noj su - steamed meatballs nrog stewed cabbage nyob rau hauv qaub cream, carrot kua txiv
- Khoom txom ncauj - ib txhais tes ntawm cov berries thiab kefir
- Noj hmo - tsev cheese nrog txiv hmab txiv ntoo thiab Berry nyias lossis cov nqaij ntses thiab kua txiv compote.
Kuj tseem muaj cov kev pabcuam tshwjxeeb tsim rau cov neeg uas muaj lub cev ectomorphic lub cev thiab rau cov neeg uas feem ntau ntsib kev mob hlwb thiab tsis nco qab.
Cov khoom noj muaj cov khoom noj uas muaj caffeine (kas fes, chocolate, cocoa), cov khoom noj nplej zom thiab bakery, thiab vim li no cov khoom noj khoom haus no tsis pom zoo rau cov neeg mob uas muaj cov ntshav qab zib tsis txaus. Kev noj haus carbohydrate cov zaub mov muaj peev xwm ua kom muaj kev nyab xeeb rau ib xyoos ob zaug.
