Txhua tus kws qhia noj zaub mov zoo yuav hais tias vim li cas thiaj li nce phaus ntxiv yog qhov tshaj ntawm cov khoom noj carbohydrates hauv cov zaub mov noj txhua hnub.
Tshwj xeeb cov no suav nrog cov hu ua “ceev” carbohydrates: ncuav qab zib, chocolate, caramel, cov khoom qab zib, thiab qee yam txiv hmab txiv ntoo, piv txwv li, txiv tsawb thiab txiv hmab.
Cov carbohydrates ceev ceev, tsis zoo li cov qeeb, tam sim hloov pauv mus rau hauv qabzib. Yog tias lawv tsis noj rau lub sijhawm, tom qab ntawd lawv yuav pib tso nyiaj rau hauv cov rog. Qhov tsim nyog tau ntawm cov txheej txheem no yog thawj.
Tab sis, tau kawg, nws yog tsis yooj yim sua kom cais cov khoom no tawm ntawm lub cev, vim tias tsis muaj lawv nws yuav tsis tuaj yeem ua haujlwm ib txwm. Raws li koj paub, nws yog carbohydrates uas yog lub luag haujlwm rau cov txheej txheem tseem ceeb tshaj plaws.
Vim li no, nws yog cov khoom xyaw ua cov khoom noj tsis yooj yim uas yuav tsum tsis txhob yoo sai sai uas tawm tsam kev noj haus ntawm txhua tus neeg muaj kev noj qab haus huv, thiab lub cev muaj peev xwm ua tiav lawv hauv lub sijhawm thiab haus cov feem tau ntawm lub zog. Kab lus no muaj cov zaub mov uas tsis muaj carb zoo: cov zaub mov txhua lub lim tiam rau kom poob phaus.
Cov ntsiab lus ntawm kev noj zaub mov kom tsawg-carb
Txij tam sim no, kev noj zaub mov tsis suav nrog kev noj tsis haus cov zaub mov carbohydrates yog suav tias yog kev noj zaub mov kom zoo, uas yog ua raws cov khoom muaj protein ntau.
Nyob rau hauv hom no, teeb meem carbohydrates yog qhaj ntawv kiag li. Nws yog vim qhov no hais tias tib neeg lub cev pib siv nws cov peev nyiaj ntawm cov rog kom tau lub zog tsim nyog.
Protein yuav tsum yeej nyob hauv kev noj haus
Yog li, lub cev tuaj yeem siv lub zog los ntawm cov zaub mov lossis los ntawm cov rog, uas tshwj xeeb hauv lub cev yog tias tus neeg pib tshaib plab. Lub hom phiaj tseem ceeb ntawm cov khoom noj zoo li no yog cov hauv qab no - qhov uas tsis muaj tshaib plab.
Txhawm rau kom txo qhov hnyav, nws txaus kom tsuas yog txwv ntawm kev nkag mus ntawm cov khoom noj carbohydrates, hloov lawv nrog cov khoom noj protein. Cov tom kawg, nyeg, paub rau lawv cov khoom noj khoom haus thiab cov txiaj ntsig.
Ib qho ntxiv, ib qho steak lossis nqaij qaib cutlet yuav ua rau lub cev xav tias muaj satiety thiab sau nws nrog cov vitamins zoo, cov zaub mov, amino acids, thiab macro thiab micronutrients.
Tab sis khoom qab zib thiab khoom qab zib muaj peev xwm muab tsis muaj dab tsi tab sis khoob calories thiab cov rog. Raws li qhov tshwm sim, cov carbohydrates tau los ntawm lawv pib muab tso rau ntawm ob sab.
Kev noj zaub mov kom tsis tshua muaj carb yog kev pom zoo los ntawm cov kws tshaj lij thiab suav hais tias yog qhov tsis muaj kev phom sij thiab ua rau poob phaus. Nws kuj tseem pom zoo rau mob ntshav qab zib, txij li qhov kev xav tau ntawm cov tshuaj no hauv cov neeg mob yog qhov kub siab. Thiab qhov kev tswj tsis tau ntawm cov khoom noj carbohydrates tsuas tuaj yeem cuam tshuam qhov xwm txheej.
Pub thiab Txwv cov khoom
Raws li txoj cai, cov khoom noj yuav tsum tau muaj cov khoom noj protein nrog qhov sib ntxiv ntawm cov me me ntawm carbohydrates.
Nrog rau kev noj zaub mov kom tsawg-carb, cov zaub mov hauv qab no raug tso cai:
- txhua yam nqaij (nqaij npuas, nqaij nyuj, yaj, nqaij qaib, qaib cov txwv, gus, os, luav);
- offal (nplooj siab, raum, plawv, ntsws, hlwb);
- nceb;
- khoom noj siv mis (mis, cheese, kefir, qaub cream, yogurt);
- qe (nqaij qaib, quail);
- txiv ntoo (walnuts, hav zoov, cashews, txiv laum huab xeeb);
- cov zaub (tshwj tsis yog rau cov ntawv pov thawj, cov asparagus, taum pauv, pob kws, taum pauv, qos yaj ywm, avocados, txiv ntseej);
- txiv hmab txiv ntoo (tsis pub ntau tshaj ob daim ib hnub: txhua yam tsuas yog tsawb thiab txiv hmab);
- cov rog muaj roj tsawg thiab lwm yam nqaij nruab deg;
- cereals (mov ci, buckwheat).
Cov hauv qab no tuaj yeem suav ua cov zaub mov raug txwv:
- sab cov tais uas muaj cov hmoov txhuv nplej ntau ntau (mov, spaghetti, qos yaj ywm);
- ib qho khob cij;
- ntau hom pastries, suav nrog cov khoom qab zib, khoom qab zib, ncuav qab zib, ncuav qab zib, pizza, burgers;
- khoom qab zib (khoom qab zib, chocolate);
- cov nqaij haus luam yeeb (hnyuv ntxwm, ntses);
- roj ntses (mayonnaise, ketchup);
- qab zib (txij no mus tshuaj yej thiab kas fes yuav tau haus cawv tsis muaj kev txhim kho);
- raws li tau hais ua ntej, txiv tsawb thiab txiv hmab yuav tsum raug cais tawm los ntawm cov txiv hmab txiv ntoo, vim tias lawv muaj cov fructose loj, uas yog qab zib ntawm lub hauv paus chiv keeb;
- cov kua txiv qab zib los ntawm lub tsev muag khoom, haus dej haus thiab compotes;
- dej cawv.
Tsawg Carbohydrate Cov Khoom Noj Muaj Roj Rooj
Nrog rau nruj ua raws li kev noj haus no, koj yuav tsum siv qee lub rooj hauv qhov twg rau ib qho khoom lag luam (rau 100 g) cov lej uas tau qhia hauv y yog muab. e.
Ib qho zoo li ib chav tsev yog 1 g ntawm carbohydrates. Suav suav cov nyiaj uas tau txais los rau hauv carbohydrates ib hnub yog qhov yooj yim heev (kom pib yuag koj yuav tsum nce tsis ntau tshaj 39 cu ib hnub).
Txawm tias muaj tseeb tias qee qhov ntawm cov khoom tsis xav tau muaj tus y hauv siab. e., nyob rau lub caij noj ntawd lawv txwv tsis pub noj. Thaum qhov hnyav nce mus txog qib uas xav tau, lawv tuaj yeem maj mus nrog koj cov khoom noj.
Cov npe ntawm cov khoom thiab cov khoom siv sib xyaw rau lawv yog raws li hauv qab no:
- nqaij, nqaij qaib, nqaij nyug siab - 0;
- nqaij qaib mob siab - 1.5;
- ib lub qe (thooj) - 0.6;
- cov hnyuv ntxwm thiab hnyuv ntxwm - 3;
- cov hnyuv ntxwm mis thiab hnyuv ntxwm - 1.5;
- haus thiab ci ntses - 0;
- cws, liab thiab dub caviar - 0;
- squid - 5;
- champignons - 0.2;
- cov nceb - 7.5;
- muaj rog hauv tsev cheese - 1.8;
- rog tsev cheese - 2.9;
- piam thaj tsis muaj piam thaj - 3.4;
- kua mis nyeem qaub qab zib - 8.7;
- kefir, ryazhenka - 3.1;
- mis - 4.8;
- qaub cream - 4;
- cream - 4;
- butter - 1.1;
- margarine - 2;
- mis nyuj khov - 22;
- chocolate dub - 50;
- ncuav qab zib - 75;
- halva - 55;
- zib ntab - 75;
- qab zib - 98;
- taum - 46;
- oatmeal, cov taum qhuav - 50;
- buckwheat - 65;
- millet, hlaws barley, barley groats - 66;
- mov - 71;
- nplej zom - 69;
- rye cij - 34.
Ntawv qhia zaub mov rau lub lim tiam
Raws li koj tau paub, kev noj zaub mov qis-carb tsis nrawm. Nws yuav siv sij hawm kom poob ceeb thawj. Cov kws txawj pom zoo kom noj cov zaub mov zoo li ntawd ntawd ib hlis. Tsuas yog tom qab ntawm peb caug hnub koj tuaj yeem pom thawj zaug kev poob ceeb thawj.
Hnub Ib - Monday:
- tshais: 200 g tsis muaj roj ntau curd khoom, kua, tshuaj ntsuab tshuaj ntsuab yam tsis muaj kev ua kom zoo;
- noj su: 200 g ntawm ntses;
- txom ncauj yav tav su: ib cov kua;
- noj hmo: ib qho me me ntawm buckwheat porridge yam tsis muaj butter nrog nqaij qaib lossis nqaij nyuj.
Hnub Ob - Tuesday:
- tshais: omelet, ob lub txiv kab ntxwv, kas fes;
- noj su: 250 g ntawm nqaij nyug hau nrog zaub xam lav ntawm zaub thiab tshuaj ntsuab;
- yav tsaus ntuj tshuaj yej: txiv kab ntxwv los yog tsis qab zib ua kua, yogurt ntuj;
- noj hmo: mushroom kua zaub.
Hnub peb - Wednesday:
- tshais: 150 g ntawm cheese, kua, tshuaj yej;
- noj su: tsis muaj rog-kua zaub kua zaub;
- txom ncauj yav tav su: cov khoom noj yog tsis muaj rog;
- noj hmo: zaub qhwv nrog nqaij.
Hnub Plaub - Thursday:
- tshais: buckwheat porridge;
- noj su: 250 g ntawm nqaij nyug lossis ib tus noog nrog zaub;
- txom ncauj yav tav su: txiv kab ntxwv;
- noj hmo: mov nrog ntses.
Hnub Tsib - Friday:
- tshais: 100 g ntawm cheese, 2 hau qe, kas fes lossis tshuaj yej;
- noj su: 200 g ntawm nqaij nyuj lossis nqaij npuas thiab zaub xas lav;
- txom ncauj yav tav su: kefir;
- noj hmo: stewed zaub nrog nqaij qaib.
Hnub Rau - Saturday:
- tshais: 250 g ntawm tsev cheese, tshuaj yej;
- noj su: nqaij kua zaub;
- txom ncauj yav tav su: txiv ntoo
- noj hmo: 150 g ntawm ci ntses nrog mov.
Hnub Xya - Hnub Sunday:
- tshais: buckwheat lossis oatmeal;
- noj su: kua zaub champignon;
- txom ncauj yav tav su: 1 khob kua mis nyeem qaub thiab txiv kab ntxwv;
- noj hmo: 200 g ntawm nqaij npuas hau thiab zaub nyias.
Cov zaub mov txawv
Kab lus no muab cov zaub mov txawv rau cov txiv neej thiab poj niam rau qhov poob phaus, uas xyaum tsis muaj carbohydrates.
Qaib Mis Ua Noj Zaub Mos
Los npaj nws, npaj cov khoom xyaw hauv qab no:
- 500 g ntawm nqaij qaib mis;
- 1 Txiv lws suav;
- 3 dib;
- 1 lub paj yeeb;
- dill;
- zaub txhwb qaib;
- mint;
- txiv roj roj;
- txiv qaub kua txiv;
- kua txob dub;
- ntsev;
- sunflower roj;
- zaub xas lav.
Ua ntej koj yuav tsum txiav cov nqaij qaib mis thiab nplawm nws ntawm ob sab. Ntsev thiab kua txob rau saj. Cov roj tshav kub hauv lub lauj kaub thiab kib cov nqaij.
Tom ntej no, txho cov txiv lws suav, dos thiab dib. Sprinkle lub dos nrog txiv qaub kua txiv. Yeej cov zaub ntsuab nrog txiv roj roj hauv rab. Txhua cov npaj ua ntej yuav tsum xyaw nrog lub tais nyias. Yog tias xav tau, cov zaub xam lav tuaj yeem pw ntawm nplooj zaub xas lav.
Jerky qaib mis
Cov khoom xyaw
- 500 g ntawm nqaij qaib mis;
- 3 tbsp. diav ntsev;
- 1 rab diav thyme;
- 1 rab diav ntawm rosemary;
- av kua txob dub;
- 100 ml ntawm brandy.
Sib tov tag nrho cov txuj lom ua ke thiab ua ke nrog cov nqaij qaib.
Muab tso rau hauv lub khob zaub mov, npog nrog zaj duab xis uas lo thiab muab tso rau hauv tub yees rau ob hnub. Tig lub fillet ob zaug ib hnub.
Tom qab lub sijhawm tau teev tseg, koj yuav tsum tau tawm hauv lub tub yees, yaug tag nrho cov txuj lom thiab tawm hauv dej txias rau nees nkaum feeb. Tom qab ntawd tawm hauv dej thiab pat qhuav nrog ntswg.
Tam sim no txhua lub mis yuav tsum muab qhwv nrog txoj phuam ntaub so thiab tawm mus kom qhuav rau peb hnub. Tom qab dhau lub sijhawm no, koj tuaj yeem txaus siab rau nws qhov tshwj xeeb saj thiab aroma.
Kev siv yees duab
Tsawg-carb zaub mov txawv hauv video:
Tsuas yog thaum xub thawj siab ib muag, nws zoo nkaus li kev poob phaus ntawm txoj kev noj zaub mov kom tsawg yog qhov cuam tshuam thiab monotonous. Tab sis qhov tseeb, txhua yam yog qhov sib txawv: muaj ntau tsawg ntawm cov zaub mov tsis muaj calorie uas tsis muaj qhov phem dua li cov zaub mov muaj roj lossis qab zib. Tsis tas li ntawd, cov khoom noj muaj haus zoo li no nws muaj nws cov nyiaj tshwj xeeb - qhov tos ntev ntev poob ntawm qhov hnyav. Tseem ceeb tshaj, ua raws li cov lus pom ntawm cov kws tshaj lij thiab tsis suav cov khoom noj carbohydrates los ntawm koj cov khoom noj.
