Nrog rau tag nrho cov teeb meem metabolic, suav nrog ntshav qab zib, kev txhim kho kev noj haus yog ib txoj kev kho mob tseem ceeb. Txhawm rau txo cov piam thaj hauv cov ntshav thiab ua rau nws cov mov los ntawm txoj hnyuv plab ntau qhov hnav, kev kho noj zaub mov "Rooj 9" tau pom zoo.
Tus mob ntshav qab zib yuav tsum tau txais cov protein thiab fiber ntau, tsawg dua qhov ib txwm muaj cov carbohydrates thiab cov rog, tso tseg cov suab thaj uas yooj yim. Lub hauv paus ntawm cov zaub mov yog zaub, nqaij thiab cov khoom noj siv mis. Cov zaub mov no ua tiav nrog cov khoom noj khoom haus thiab cov vitamins, yog li nws tuaj yeem raug rau lub neej.
Dab tsi yog qhov zoo ntawm kev noj haus 9 lub rooj
Ntau tshaj li 80 xyoo dhau los, tus kws kho mob nrov npe hu ua M. Pevzner tau tsim cov kab ke ntawm 16 cov khoom noj muaj txiaj ntsig, txhua tus tau npaj rau qee pawg kab mob. Cov pluas noj nyob hauv cov kab ke no hu ua cov ntxhuav, txhua tus muaj nws tus lej. Hauv cov ntshav qab zib, cov lus 9 thiab ob qhov hloov tau pom zoo: 9a thiab 9b. Hauv tsev kho mob, chaw so thiab tsev nce tsev, cov ntsiab cai ntawm cov zaub mov no tau ua raws li los ntawm Soviet lub sijhawm los txog niaj hnub no.
Mob ntshav qab zib thiab siab surges yuav yog ib yam dhau los
- Li qub ntawm qab zib -95%
- Kev tshem tawm ntawm cov hlab ntsha thrombosis - 70%
- Ntaus tau ntawm lub plawv dhia muaj zog -90%
- Kev tshem tawm ntshav siab - 92%
- Qhov nce hauv lub zog nruab hnub, txhim kho pw tsaug zog thaum hmo ntuj -97%
Cov lej 9 tso cai rau koj los txhim kho cov mob ntshav qab zib hom 2, txo cov ntshav qabzib hauv cov ntshav hauv lawv cov ntshav, pab txo cov tshuaj insulin, thiab pab tua rog. Nrog hom 1, kev noj haus no muaj feem xyuam nyob rau hauv qhov muaj qhov hnyav dua los yog pheej ua kom mob ntshav qab zib.
Cov ntsiab cai ntawm khoom noj khoom haus:
- 300 g ntawm carbohydrates qeeb dua yog pub ib hnub. Txhawm rau kom muaj kev hloov pauv ntawm cov piam thaj mus rau hauv cov ntshav, cov nyiaj uas tau los ntawm carbohydrates tau faib ua 6 pluas noj.
- Cov carbohydrates ceev yog txwv tsis pub tshaj 30 g ib hnub, muab cov suab thaj hauv cov zaub mov.
- Cov khoom qab zib qab zib ntawm dej qab zib thiab khoom qab zib tuaj yeem muab tau siv cov khoom qab zib, nyiam dua ntuj - piv txwv li, Stevia sweetener.
- Txhua qhov kev pabcuam yuav tsum muaj kev sib xyaw ua ke.
- Kom tau txais tag nrho cov khoom tsim nyog, lub rooj cuaj rau cov neeg mob ntshav qab zib yuav tsum muaj ntau yam sib txawv. Cov vitamins thiab minerals yog dua li tau nyob rau hauv ib txoj kev ntuj.
- Yuav ua kom cov ntshav roj hauv cov ntshav, cov khoom siv nrog lipotropic ua rau siv txhua hnub: nqaij nyug, cov khoom noj muaj roj tsawg-mis (rau kefir thiab yoghurts - 2.5%, rau tsev cheese - 4-9%), hiav txwv ntses, zaub roj tsis muaj roj, noob txiv, qe.
- Txwv cov khoom noj nrog cov roj (cholesterol) ntau dhau: cov nqaij tawm, tshwj xeeb tshaj yog cov paj hlwb thiab raum, nqaij npuas, butter.
- Saib cov kev haus cawv. Txhawm rau ua kom cov dej tsis haum, koj xav tau los ntawm 1.5 liv dej ib hnub. Nrog rau qhov hnyav dhau thiab polyuria, koj xav tau 2 litres lossis ntau dua.
- Txhawm rau kom txo qis lub nra ntawm lub raum thiab tiv thaiv kom tsis txhob mob ntshav siab, ntshav qab zib cov lus 9 qhia txog kev txo qis ntawm cov ntsev txhua hnub rau 12 g.
- Tus nqi zog txhua hnub ntawm daim ntawv qhia zaub mov tau nce mus txog 2300 kcal. Lub cev hnyav nrog cov ntsiab lus tsis zoo no yuav txo qis hauv cov neeg mob uas ua dhau los ua haujlwm dhau los. Yog tias koj xav kom poob ceeb thawj, siv cov ntawv qhia kev noj haus 9a, nws cov lus qhia hauv calorie yog txo rau 1650 kcal.
- Cov khoom lag luam yog hau lossis ci. Frying hauv roj yog qhov tsis xav tau. Cov zaub mov yuav nyob ntawm txhua qhov kub.
Cov muaj pes tsawg leeg noj cov zaub mov 9 lub rooj hais txog ntshav qab zib, thiab nws cov kev hloov pauv:
| Cov yam ntxwv ntawm cov pluas noj | Rooj No. | |||
| 9 | 9a | 9b | ||
| Teem Caij Nyoog | Ntshav qab zib Hom 2 nyob rau hauv qhov tsis muaj tshuaj kho mob. Tau cov tshuaj insulin mus txog 20 units. ib hnub. Mob Ntshav Qab Zib. | Ib ntus, rau lub sijhawm kho mob rog nyob rau hauv ntshav qab zib. | Ntshav qab zib Insulin-hom mob ntshav qab zib, hom 1 thiab 2. Vim yog qhov tseeb tias cov tshuaj insulin kho cov metabolism hauv, cov zaub mov kom ze rau kev noj zaub mov zoo yog ua tau. | |
| Zog tus nqi, kcal | 2300, nrog kev tsis muaj lub cev nquag (tsawg dua ib teev hauv ib hnub) - txog 2000 | 1650 | 2600-2800, thaum tsis muaj kev qoj ib ce - tsawg dua | |
| Muaj pes tsawg leeg | nas ncuav | 100 | 100 | 120 |
| rog | 60-80 | 50 | 80-100 | |
| carbohydrates | 300, rau kev tswj cov glycemic zoo dua tuaj yeem txo rau 200 | 200 | 300 | |
Dab tsi yog qhov ua tau thiab dab tsi ua tsis tau nrog daim ntawv 9 lub rooj
Lub hauv paus ntsiab lus tseem ceeb ntawm kev noj haus yog kev siv cov khoom noj yooj yim tshaj plaws. Cov khoom lag luam ua tiav, cov khoom noj muaj mis muaj roj ntxiv nrog rau cov khoom ntxiv, cov hnyuv ntxwm yog oversaturated nrog cov carbohydrates yooj yim thiab cov rog, yog li lawv tsis haum rau hauv lub rooj 9. Los ntawm cov ntawv teev npe tso cai, muaj ntau cov khoom lag luam raws li xaiv tau, thiab cov ntawv qhia zaub mov tsim ntawm lawv lub hauv paus. Yog tias koj cov khoom muag tsis nyiam nyob hauv cov npe, koj tuaj yeem txiav txim siab nws qhov muaj txiaj ntsig los ntawm glycemic index. Txhua cov zaub mov nrog GI txog 55 tau tso cai.
| Cov khoom lag luam | Tso cai | Kev Txwv |
| Cov Khoom Ci | Cov tseem grain thiab cov ceg tawv, yam tsis muaj qab zib ntxiv. | Cov khob cij dawb, ncuav qab zib, ncuav qab zib thiab ncuav qab zib, suav nrog cov npaj sau. |
| Cereals | Nqaij ntses, oats, millet, barley, txhua tus legumes. Nplej zom-nplua mias. | Cov txhuv dawb, cereals los ntawm cov nplej: semolina, plhaw, Poltava, bulgur. Hwm cov nplej zom. |
| Nqaij | Txhua hom tsiaj muaj roj tsawg, nyiam nyiam yog muab rau nqaij nyuj, nqaij tawv, luav. | Rog nqaij npuas, cov kaus poom zaub mov. |
| Nqaij tawv | Lub rooj noj mov thib 9 tau tso cai los ntawm nqaij nyug, kws kho mob hnyuv ntxwm. Yog tias nyob rau hauv Soviet lub sijhawm, cov khoom lag luam no tau noj haus, tam sim no lawv oversaturated nrog cov rog, feem ntau muaj cov hmoov txhuv nplej siab, yog li nws yog qhov zoo dua rau lawv tsis kam. | Cov nqaij npua plaub hau, nqaij npua. Muaj roj ntau hauv cov kws kho mob cov hnyuv ntxwm zoo li hauv cov hnyuv ntxwm ntxig; nws kuj raug nquahu kom tsis suav nrog. Ntshav qab zib Hom 2 yog qhov teeb meem nrog cov lipid muaj pes tsawg leeg ntawm cov ntshav, yog li muaj rog ntau heev ua qhov tsis txaus siab. |
| Cov noog | Qaib ntxhw, nqaij qaib tsis muaj nqaij. | Tus nyab, os. |
| Ntses | Cov rog tsis muaj rog, los ntawm qhov dej - pike, bream, carp. Ntses nyob rau hauv lws suav thiab muaj kua txiv. | Cov roj uas muaj roj, nrog rau xim liab. Cov muaj ntsev, cov nqaij ntses uas muaj haus, cov zaub mov hauv kaus poom nrog butter. |
| Nqaij ntses | Tso cai yog tias cov protein muaj peev xwm tso cai los ntawm kev noj haus tsis pub dhau. | Cov zaub mov kaus poom nrog kua ntsw thiab ua kom puv, caviar. |
| Zaub | Nyob rau hauv nws daim ntawv nyoos: pom zaub xam lav, zaub ntsuab, ntau yam zaub qhwv, dib, zucchini, taub dag, dos, carrots. Cov zaub ua tiav: zaub qhwv, txaij, taum ntsuab, nceb, tswb kua txob, txiv lws suav, taum pauv ntsuab. | Pickled thiab salted zaub, mashed qos yaj ywm, ci taub dag, boiled beets. |
| Txiv hmab txiv ntoo tshiab | Citrus txiv hmab txiv ntoo, txiv apples thiab pears, cranberries, blueberries thiab lwm yam txiv ntoo. | Tsawb, txiv quav ntswv nyoos, dib liab, dib liab. Los ntawm cov txiv hmab txiv ntoo qhuav - hnub tim, figs, raisins. |
| Mis | Muaj roj ua kom tsis muaj rog lossis qab zib, tsis muaj piam thaj dawb. Yogurts tsis muaj khoom ntxiv, suav nrog cov txiv hmab txiv ntoo. Cheese nrog txo cov rog thiab ntsev. | Cov khoom lag luam nrog kev ntxiv cov rog, cereals, chocolate, txiv hmab txiv ntoo. Cheese, butter, rog tsev cheese, qab zib, mis nyuj khov. |
| Cov qe | Cov protein ntau - txwv, yolks - txog 2 ib hnub. | Ntau tshaj 2 nkoos. |
| Cov khoom qab zib | Tsuas yog kev noj haus ntawm cov khoom qab zib. Khoom qab zib fructose raug tso cai nyob rau hauv me me. | Ib qho khoom qab zib nrog qab zib, zib ntab, chocolate tsuas yog iab. |
| Dej qab zib | Kas fes hloov chaw, nyiam dua raws li cov khoom qab zib, tshuaj yej, dej qab zib tsis muaj compotes, sawv duav infusion, ntxhia dej. | Muaj cov kua txiv, muaj dej qab zib nrog qab zib, hnia, kvass, cawv. |
| Cov kua ntses, khoom noj | Cov Spice raug tso cai tag nrho, tab sis nyob rau hauv cov tsawg. Cov kua ntses tsuas yog ua hauv tsev, ntawm cov kua mis nyeem qaub, kefir lossis kua zaub, tsis muaj ntxiv cov rog, nrog ntsev me me. | Ketchup, mayonnaise thiab kua ntsw raws li lawv. Txawj Vag Koo. |
Cov ntawv qhia zaub mov rau hnub ntawd
Cov kev cai ua zaub mov noj rau lub rooj noj mov 9:
- peb xaiv cov zaub mov txawv uas tsis muaj cov khoom noj txwv tsis pub ntshav qab zib thiab cov khoom noj muaj txiaj ntsig zoo. Txhua pluas noj yuav tsum muaj cov protein thiab carbohydrates;
- faib zaub mov rau ntawm cov kis ncaj ncees;
- nws raug nquahu kom noj cov zaub mov hauv tsev, yog li peb tawm hauv cov tais diav ib pliag ua ntej thiab tom qab ua haujlwm.
- noj nrog peb cov nqaij los yog ntses nrog zaub, ib qho khoom qab zib noj thiab tsawg kawg ib qho khoom noj txom ncauj;
- xaiv cov khoom noj txom ncauj: pub txiv hmab txiv ntoo, txiv ntoo, ua ntej ntxuav thiab txhoov zaub, ci nqaij rau cov mov ci tag nrho, kua mis nyeem yog tsis muaj dab tsi ntxiv.
Thawj thawj zaug uas ua rau kev noj zaub mov rau tus kheej raws li qhov yuav tsum tau ua dhau los yog qhov nyuaj heev. Raws li kev pabcuam ua ntej, peb muab cov ntawv qhia piv txwv rau cov zaub mov noj lub rooj 9, thiab kev suav ntawm BJU rau nws.
Cov ntawv qhia zaub mov rau lub rooj 9, tsim rau 6 pluas noj, rau cov neeg muaj ntshav qab zib hom 2:
- Ib qho qhaub cij ntawm cov cij cij thiab cov cheese muaj roj tsawg, hloov pauv kas fes nrog mis nyuj.
- Buckwheat porridge nrog dos thiab nceb, qhov hlais ntawm lub mis ci, rosehip Txoj kev lis ntshav.
- Zaub kua zaub, nqaij nyuj stewed nrog zaub, kua txiv lws suav.
- Zaub zaub xam lav nrog hau qe, txiv apple.
- Cov khoom noj qab zib nrog tsawg kawg ntawm hmoov, tshiab los yog khov raspberries, tshuaj yej nrog sweetener.
- Kefir nrog cinnamon.
Muab xam los ntawm BZHU thiab zaub mov muaj txiaj ntsig ntawm cov zaub mov no:
| Khoom | Nyhav | Tus nqi noj haus tag nrho | |||
| B | F | Ntawm | Cov calories | ||
| Cov cij qhob cij | 50 | 4 | 1 | 23 | 114 |
| Cheese | 20 | 5 | 6 | - | 73 |
| Mis | 70 | 2 | 2 | 3 | 38 |
| Kefir | 150 | 4 | 4 | 6 | 80 |
| Tsev cheese 5% | 80 | 14 | 4 | 2 | 97 |
| Nqaij qaib mis | 80 | 25 | 3 | - | 131 |
| Cov nqaij npuas | 70 | 14 | 7 | - | 118 |
| Lub qe | 40 | 5 | 5 | - | 63 |
| Pob Tsuas Yaj | 70 | 9 | 2 | 40 | 216 |
| Hneev | 100 | 1 | - | 8 | 41 |
| Qos | 300 | 2 | 1 | 49 | 231 |
| Carrots | 150 | 2 | - | 10 | 53 |
| Kev sib tw | 100 | 4 | 1 | - | 27 |
| Cov zaub qhwv dawb | 230 | 4 | - | 11 | 64 |
| Tswb kua txob | 150 | 2 | - | 7 | 39 |
| Cauliflower | 250 | 4 | 1 | 11 | 75 |
| Dib lauj | 150 | 1 | - | 4 | 21 |
| Kua | 250 | 1 | 1 | 25 | 118 |
| Lub txiv duaj | 150 | 1 | 1 | 13 | 69 |
| Cov kua txiv lws suav | 300 | 3 | - | 15 | 54 |
| Rosehip Txoj Kev lis ntshav | 300 | - | - | 10 | 53 |
| Zaub roj | 25 | - | 25 | - | 225 |
| Hmoov nplej | 25 | 3 | - | 17 | 83 |
| Tag Nrho | 110 | 64 | 254 | 2083 | |
Muaj ob peb qhov ua rau mob ntshav qab zib
Nyuj nrog zaub
Ib phaus ntawm cov nqaij ntshiv yog txiav mus rau hauv cov ntawv me me, sai sai kib hauv lub lauj kaub, muab tso rau hauv ib lub tais ci nrog phab ntsa tuab. Ob lub carrots thiab ib qho dos, txiav rau hauv cov strips loj, ntxiv rau cov nqaij. Ntawm no kuj - 2 cloves ntawm qej, ntsev, kua txiv lws suav lossis nplej zom, cov txuj lom "Cov tshuaj ntsuab Provencal". Muab txhua yam sib tov, ntxiv dej me me, zawm lub hau thiab sim rau 1.1 teev tshaj qhov tshav kub. Peb tshawb xyuas 700 g ntawm zaub paj rau inflorescences, ntxiv rau cov zaub mov thiab ua noj ntxiv 20 feeb. Yog tias ntshav qab zib tuaj yeem tswj tau zoo, qee cov qos yaj ywm tuaj yeem ntxiv nrog zaub.
Braised zaub pob nrog mis
Txiav nqaij qaib mis loj, txiav tsuav 1 kg ntawm zaub qhwv. Nyob rau hauv saucepan, kib lub mis rau hauv cov roj zaub, ncuav lub zaub qhwv, ib nrab ib khob dej, npog, simmer rau 20 feeb. Ntxiv 2 dia kua txiv lws suav lossis 3 txiv lws suav tshiab, ntsev, kua txob thiab tawm mus rau lwm 20 feeb. Ib qho ntawm kev npaj txhij yog qhov qhaj ntawv ntawm ib qho crunch ntawm cabbage nplooj.
Tsev Me Casserole
Do lub qe, 250 g ntawm tsev cheese, 30 g ntawm ntuj yogurt, 3 txiv apples, txiav mus rau hauv me me slices, Stevia hmoov kom saj, vanilla, ib rab diav ntawm ceg. Nrog ntshav qab zib, nws yuav pab tau ntxiv rau ib tug pinch ntawm cinnamon. Muab tso rau hauv ib daim ntawv, ci rau txog 40 feeb.
Nyeem ntxiv ntawm cov ncauj lus:
- Cov ntshav qabzib hauv cov zaub mov qis - tswvyim hais ua dabneeg lossis muaj tiag?
- Cov khoom lag luam txwv tsis pub muaj ntshav qab zib
