Kev noj zaub mov uas muaj ntshav qabzib ntau ua rau kev noj zaub mov noj kom tsawg. Kev ua raws li qee qhov kev pom zoo yuav ua rau nws muaj peev xwm nqa qab zib kom zoo thiab tiv thaiv kev cuam tshuam loj hauv lub cev thiab ntau txoj kev nyuaj.
Lub hauv paus ntsiab lus tseem ceeb tshaj plaws ntawm kev noj zaub mov kom tsis txhob txwv cov khoom noj carbohydrates lossis yuav tsum tau tso tseg kiag. Nws yog txwv tsis pub noj cov zaub mov carbohydrates yooj yim. Kev noj zaub mov kom tsawg yuav tsum muaj tsawg, thiab cov zaub mov muaj cov vitamins ntau, thiab cov khoom lag luam uas muaj ntshav qab zib yuav tau ua kom tsis txhob muaj.
Feem ntau, nrog cov piam thaj hauv ntshav siab, teeb meem nrog kev rog dhau mus, thiab kev noj haus nrog cov ntshav qab zib kom muaj lub sijhawm zoo tsis yog txo qis qab zib thiab ua kom cov metabolism hauv lub cev, tab sis kuj yuav saib xyuas koj lub ntsej muag.
Cov khoom noj uas muaj ntshav qab zib cov ntshav yuav tsum yog cov xwm yeem, cov zaub mov noj txhua hnub yuav tsum muab faib mus rau 5 - 7 pluas noj thiab noj hauv qee qhov me me, zam dhau ib qho.
Thaum txhim kho kev noj zaub mov zoo, yuav tsum ua tib zoo saib xyuas lub cev qhov hnyav, cov kab mob uas twb muaj lawm, cov piam thaj hauv siab thiab ib leeg tsis quav ntsej rau ib qho khoom lag luam. Ntawm qhov tseem ceeb kuj tseem yog cov haujlwm ntawm tus neeg los kwv yees tus nqi hluav taws xob uas yuav tshwm sim thaum kev noj haus.
Noj qab zib kom ntau
Rau txhua tus neeg mob, tus kws kho mob yuav tsum tsim kho cov khoom noj kom mob ntxiv. Txoj cai lub ntsiab yog cov zaub mov tsis tu ncua. Lub hauv paus ntawm cov khoom noj yuav tsum yog zaub tshiab, haus thiab tshuaj ntsuab tshuaj ntsuab, cov zaub mov muaj calorie tsawg.
Kev noj ntshav qab zib cov ntshav qab zib tsis txhais tau tias koj yuav tsum tso cov khoom qab zib kom huv si, tab sis nws yog ib qho tseem ceeb ua kom cov ntsiab lus qab zib nyob rau txhua qhov khoom tswj. Nco ntsoov them sai sai rau cov nyiaj protein, carbohydrates thiab cov rog hauv cov zaub mov. Kev noj zaub mov kom zoo yuav tsum muaj 45% carbohydrates, 20% protein thiab 35% rog. Nws yog nrog tus piv no uas cov qib qab zib ib txwm tuaj yeem ua tiav.
Kev noj haus uas muaj piam thaj ntau ua rau koj ua tib zoo saib xyuas cov txiv ntoo thaum koj tab tom noj zaub mov, vim tsis yog txhua tus noj tau. Tso cai rau txiv kab ntxwv qaub, txiv mab txiv ntoo thiab txiv av qab, tab sis tsis pub noj txiv tsawb lossis txiv ntoo qhuav.
Ntxiv rau, cov khoom noj uas muaj cov piam thaj siab yuav tsum ua raws li qhov muaj ntau zaus ntawm cov khoom noj. Nws yog qhov zoo tshaj rau noj feem ntau hauv me me, rau ib hnub koj tuaj yeem noj 4 txog 7 zaug. Kev siv ntsev yog qhov pom zoo kom ua kom muaj kev txwv, thiab tag nrho cov dej cawv kom yaj.
Qhov loj tshaj plaws ntawm cov khoom noj yuav tsum yog zaub (ob qho tag nrho ci, hau, thiab tshiab) thiab txiv hmab txiv ntoo. Ntawm qhov tseem ceeb kuj yog cov tseem haus dej, txhua txhua hnub koj yuav tsum haus tsawg kawg yog 2,5 litres ntawm cov dej huv.
Siab Qab Zib Noj thiab Cev xeeb tub
Cev xeeb tub ua rau cov poj niam noj ntau yam uas muaj ntshav qabzib ntau. Kev tshem ib qho ntawm ib qho khoom noj yog qhov muaj kev phom sij rau ob tus menyuam hauv plab thiab leej niam nws tus kheej. Cov niam tsev yav tom ntej uas muaj cov piam thaj hauv siab yuav tsum soj ntsuam lawv cov ntshav txhua lub sijhawm, thiab paub tseeb tias lawv cov roj cholesterol tsis nce nyob hauv plab.
Ua li no, koj tuaj yeem yuav ib lub cuab yeej tshwj xeeb uas koj tuaj yeem txiav txim siab qhov concentration ntawm cov piam thaj nrog ib tee ntshav. Qab zib yuav tsum ntsuas rau ntawm lub plab xwb ua ntej noj mov.
Koj yuav tsum noj txhua txhua 3 teev, thiab thaum hmo ntuj lub sijhawm luv yuav tsum tsis pub ntev tshaj 10 teev. Cov txiv hmab txiv ntoo thiab cov mis nyuj tsis pub siv thaum hmo ntuj? Txhua yam kiag li!
Cev xeeb tub coj mus rau qhov tseeb tias qhov kev xav tau zoo ntawm qhov tsis zoo yuav tsum ua rau cov zaub mov tawv uas muaj ntsev me me, roj thiab txuj lom.
Dab tsi yog qhov zoo rau noj cereal? Buckwheat muaj txiaj ntsig tshwj xeeb, thiab nrog nws cov nqaij qaib kua zaub, zaub nyoos lossis zaub tshiab. Los ntawm cov khoom qab zib, cov zaub mov muaj piam thaj thiab ncuav qab zib biscuit yog qhov tsim nyog. Nws tsis pom zoo kom noj cov nqaij liab, nceb, qab zib lossis cov khoom noj ntsim.
Kev ua piv txwv uas muaj suab thaj ntau ntau
Kev ntsuas kwv yees rau cov ntshav qab zib yuav tsum tsim nyob ntawm lub hnub nyoog ntawm tus neeg mob, nws qhov hnyav thiab ntshav qabzib. Kev noj haus yog tib txoj kev ua rau cov piam thaj kom ib txwm muaj, yog li kev noj haus yuav tsum ua tib zoo xaiv, thiab kom paub tias cov khoom yuav mus rau qhov twg, nco ntsoov ua raws li cov lus pom zoo ntawm tus kws qhia noj zaub mov zoo thiab endocrinologist. Ntxiv rau kev noj zaub mov noj, koj tuaj yeem thov lub teeb ua kom lub cev, kom muaj ib qho kev pabcuam dav dav.
Kev noj haus yuav tsum yog nyob ntawm cov zaub mov tsis muaj calorie tsawg. Nws yog ib qho tseem ceeb heev kom noj cov zaub raws caij nyoog, thiab cov txiv hmab txiv ntoo yuav tsum tswj hwm, vim tias ntau ntawm lawv muaj ntau cov piam thaj thiab raug txwv ntawm cov piam thaj ntau. Cov noob taum pauv yuav tau txais txiaj ntsig zoo vim tias lawv tuaj yeem txo cov ntshav qab zib thiab tiv thaiv kev tsim cov roj cholesterol. Ua ib sab zaub mov, koj tuaj yeem noj oatmeal, mov thiab buckwheat.
Cov khoom noj uas muaj suab thaj ntau
Cov lus nug ntawm dab tsi tuaj yeem noj thaum ua raws li cov zaub mov qab zib ua rau muaj kev txhawj xeeb ntau tus neeg uas muaj cov piam thaj hauv siab, nrog rau cov teeb meem ntawm kev ua haujlwm ntawm cov txiav los yog cov tshuaj hormones hauv lub cev. Hauv qab no yog cov npe khoom lag luam uas tau tso cai nyob rau hauv theem siab ntawm qab zib thiab tso cai rau koj coj nws cov khoom tsim khoom thiab kev kub siab rau ib txwm:
- Cov zaub - yog lub hauv paus ntawm cov zaub mov noj. Lawv zoo tshaj plaws noj cov nqaij nyoos, tab sis kuj tseem tuaj yeem ci lossis hau. Fried zaub tsis pom zoo.
- Txiv hmab txiv ntoo - tsuas yog cov uas muaj suab thaj thiab qabzib tsawg dua raug tso cai. Lawv raug nquahu kom noj tomqab noj mov loj.
- Hmoov cov khoom - qhob cij thiab lwm cov khoom hmoov yuav tsum muaj tsawg kawg ntawm carbohydrates. Ib qho kev xaiv zoo tshaj plaws yog rye mov ci, mov ci ncuav ci, mov ci protein thiab cij ncuav. Kev siv muffins, pies, khaub noom thiab yob tsis pom zoo.
- Nqaij - nws yuav tsum yog kev noj haus. Haum rau nqaij menyuam nyuj, nqaij qaib, nqaij nyug, thiab ntses. Tag nrho cov khoom lag luam zoo tshaj plaws yog muab rhaub kom npau lossis muab faus.
- Qaub-mis cov khoom lag luam - khoom noj pauv, tsev cheese, tsev cheese puddings. Kefir, qaub los yog kua mis nyeem qaub yog tso cai tsis siv ntau tshaj li ob khob ib hnub.
- Cov qe - koj tuaj yeem noj tsis ntau tshaj ob daim hauv ib hnub. Krups yog qhov muaj txiaj ntsig zoo tshaj plaws ntawm cov khoom noj muaj piam thaj ntau, vim lawv muaj peev xwm txo cov roj (cholesterol), muaj cov roj protein ntau thiab cov vitamins B. , barley thiab millet. Tab sis semolina txwv tsis pub.
Muaj Glucose Zoo Txwv Khoom Noj
Nov yog cov ncauj lus tseem ceeb hauv kev npaj noj haus. Nrog lub siab ntawm cov piam thaj hauv cov ntshav, koj yuav tsum tau txwv tsis pub los yog zoo dua qub tso tseg kev siv cov zaub mov uas muaj cov carbohydrates ntau, piam thaj thiab qab zib.
Ua tiav los ntawm kev noj zaub mov noj yuav tsum tsis suav cov dej cawv, nrog rau cov tais diav nceb, qab zib (tsis suav zib ntab) thiab qee hom txiv hmab txiv ntoo. Feem ntau, peb hais ntxiv tias cov piam thaj hauv ntshav thiab cawv tsis sib luag!
Cov zaub mov uas pab txo cov piam thaj hauv qab yuav tsum muaj fiber ntau. Koj tsis tuaj yeem noj cov nqaij npuas, txiv quav, txiv tsawb, qab ntsev thiab ntsim tais diav, vim tias tag nrho cov khoom lag luam no yuav ua rau kom muaj ntshav qab zib cov ntshav ntau dua.
Kwv yees Siab Qhia Txog Cov Khoom Qab Zib Qab Zib
Txhawm rau coj lub xeev ntawm lub cev rov los rau hauv qhov qub, nws raug nquahu kom txhim kho cov zaub mov kwv yees thiab nruj me ntsis ua raws nws. Yog tias cov ntawv qhia zaub mov raws li daim ntawv teev cov khoom noj uas tau tso cai thiab txwv tsis pub, cov khoom noj yuav hloov kho tau yooj yim heev.
Noj tshais:
- ib qho omelet muaj ob lub qe, ib rab diav qaub thiab 100 g taum;
- ntsuab tshuaj yej los yog ib tug decoction ntawm Rose hips.
Khoom txom ncauj:
- zaub xas lav;
- khob cij nrog bran.
Noj su:
- kua zaub nrog buckwheat lossis zaub;
- kua mis hau mis;
- zaub xam lav ntawm tshiab carrots thiab zaub qhwv;
- zib ntab haus.
Khoom txom ncauj:
- txiv apples
- cov mov ci ciab;
- tshuaj yej
Noj hmo:
- mov thiab hau ntses noj;
- zaub xas lav;
- ib khob kefir lossis tshuaj yej los ntawm tshuaj ntsuab.
Nrog rau cov khoom noj no, tsis muaj kev xav txog kev tshaib plab, yog li nws muaj peev xwm zam tau yooj yim.
