Kev hnyav dhau yog qhov xwm txheej sai uas ua rau ntau qhov tsis yooj yim. Txhawm rau kom poob ceeb thawj, qee cov neeg txo qis kev rog.
Tab sis ib txoj kev tawm suab dua thiab ua tau nrawm ua rau txo qhov piam thaj hauv kev noj haus. Kev noj zaub mov kom tsis tshua muaj carb tau pom zoo los ntawm Robert Atkins nyob rau lub sijhawm 70s.
Xws li cov zaub mov nyob hauv kev xav tau ntau hnub no. Muaj ib lub rooj ntawm cov khoom lag luam nrog cov zaub mov tsis muaj carb, uas pab tus neeg uas xav kom tshem cov phaus ntxiv kom haum nws cov zaub mov txhua hnub.
Nyeem ntxiv txog qhov koj tuaj yeem noj nrog cov khoom noj tsis muaj zaub mov noj, thiab koj tsis tuaj yeem noj dab tsi, kom sai sai poob phaus thiab tom qab ntawd ua rau lub cev hnyav dua, cov ntawv no yuav qhia.
Kev noj zaub mov zoo li cas ua haujlwm?
Qhov tseeb ntawm Robert Atkins 'lub zog hluav taws xob ua haujlwm yog kev tshawb fawb tau pom los.
Kev noj zaub mov uas ua rau lub cev carbohydrate tsis txaus pab cov neeg kom poob phaus peb zaug thiab sai dua li cov zaub mov tsis muaj rog.
Hauv qhov no, lub cev rog feem ntau hlawv hauv plab.
Robert Atkins cov khoom noj muaj peev xwm hu ua cov khoom noj kom tsim nyog. Lub hauv paus ntsiab lus ntawm nws kev ua yog yooj yim. Carbohydrates yog li ntawm cov suab thaj molecules. Lawv nkag mus rau hauv lub cev nrog cov khoom noj.
Ib feem ntawm cov piam thaj nkag mus rau hauv cov ntshav thiab cov khoom siv rau tus neeg nrog lub zog tsim nyog, thiab lwm feem tau sau los ntawm kev siv cov roj muaj roj. Nrog lub cev tsis muaj peev xwm ntawm cov organic no, ketosis tshwm sim, thaum lub sijhawm pib cov rog uas twb muaj lawm yuav pib noj nyob rau hauv kev siv lub zog siv.
Poob yog vim:
- tshem tawm cov dej ntau ntawm lub cevCov. Hauv thawj ob asthiv ntawm kev noj haus, kev yuag sai sai tshwm sim. Cov kws kho mob piav qhia nws li no: nrog kev txo qis hauv cov insulin ntau ntxiv hauv cov ntshav, ob lub raum pib tshem tawm cov ntsev ntau, uas ua rau cov kua dej nyob hauv lub cev. Cov ntsiab lus ntawm glycogen, uas khi cov dej hauv daim siab thiab cov leeg, kuj tseem txo qis;
- qis dua cov tshuaj insulinCov. Ib qho ntawm cov haujlwm ntawm cov tshuaj no yog qhov tsim thiab khaws cia ntawm cov rog rog. Yog li ntawd, nrog nws txo qis, yuag poob;
- tsis qab los noj movCov. Khoom noj khoom haus yog tus cwj pwm los ntawm kev noj ntawm cov protein ntau, uas yuav pab txo kev qab los noj mov thiab ua kom cov zom zaub mov muaj sia. Protein ntau ntxiv rau cov leeg nqaij, vim tias tib neeg lub cev pib hlawv ntau calories ib hnub. Koj kuj xav noj tsawg dua vim yog muaj monotony ntawm kev noj haus. Muaj ib qho kev xav tias qhov txo qis hauv lub qab los noj mov yog txuam nrog cov kev cai ntawm cov tshuaj hormones leptin.
Ntxiv nrog rau kev sib ntaus sib tua, kev noj zaub mov zoo kuj pab txhim kho kev noj qab haus huv, txo qis kev pheej hmoo ntawm kev txhim kho cov hlab plawv pathologies thiab ntshav qab zib. Yog li, cov neeg uas muaj qhov hnyav thiab muaj feem cuam tshuam txog cov kab mob endocrine raug pom zoo kom tsis suav cov zaub mov muaj carb ntau los ntawm lawv cov zaub mov noj.
Carbohydrate tus nqi
Nws yog tsis yooj yim sua kom tshem tawm suab thaj los ntawm cov khoom noj. Tseeb tiag, tsuas yog ntawm cov zaub mov muaj protein, kev txawj ntse thiab lub cev ua tsis tau. Hnub ob ntawm kev noj zaub mov zoo li no, nkees nkees, qaug zog thiab tsis pom qab.
Ntawm kev noj zaub mov tsis tshua muaj carb, qhov no tsis tshwm sim. Cov ntawv qhia zaub mov cia koj tswj hwm kev noj qab haus huv thiab tib lub sijhawm poob phaus ntxiv.
Thaum txiav txim siab kom mus rau kev noj zaub mov kom zoo, koj yuav tsum paub txog qib siab ntawm cov carbohydrates: 100-150 grams yuav tsum tau noj ib hnub (3-5 grams yuav tsum tau haus ib 1 kilo ntawm lub cev qhov hnyav). Ntxiv mus, fiber yuav tsum yog 30-40, thiab hmoov txhuv nplej siab, qab zib - 110-120 grams.
Nws yog ib qho tseem ceeb uas yuav txo tau qib hauv qab zib tshwm sim zuj zus. Ua ntej koj yuav tsum tau hloov kho koj li kev noj haus ib txwm, txiav txim siab cov ntsiab lus ntawm cov tshuaj organic hauv nws. Tom ntej no, koj yuav tsum tsim cov ntawv qhia zaub mov rau 7 hnub, thaum txo cov carbohydrates txhua hnub txog rau qib siab zoo.
Ntses, nqaij nruab deg, nqaij
Robert Atkins txoj kev noj zaub mov zoo yuav ua rau cov neeg nyiam noj ntses thiab nqaij nruab deg. Nws pom zoo kom noj ntses hiav txwv. Txij li cov dej muaj ntau cov organic ntau yam uas ua raws li lub zog ntawm lub zog.
Nws muaj txiaj ntsig muaj xws li trout, flounder, mackerel, salmon, tuna hauv cov zaub mov uas tsis muaj cov carb qis. Xws cov tais diav yuav saturate lub cev nrog lub teeb protein thiab polyunsaturated fatty acids.
Zaj sawv trout
Tab sis ntxiv cov nqaij nruab deg rau cov zaub mov, koj yuav tsum tau ceev faj. Txij li nyob rau hauv ntau qhov ntau li cov zaub mov hauv qee tus neeg tuaj yeem tsim kev txhim kho ntawm kev fab tshuaj. Los ntawm nqaij, nws pom zoo kom suav nrog nqaij qaib, ducklings, Goose, qaib cov txwv nyob hauv cov khoom noj. Tsis pom zoo cov nqaij thiab nqaij ntses (sausages, sausages, zaub mov kaus poom, nqaij npua) tsis pom zoo.
Feem ntau, cov zaub mov zoo li no muaj suab thaj ntau. Yog li, txiav txim siab mus yuav cov khoom noj zoo li no, koj yuav tsum ua tib zoo kawm cov ntaub ntawv qhia ntawm daim ntawv. Txhawm rau kom suav qhov ua zaub mov noj, nws yog qhov tseem ceeb kom paub tias muaj pes tsawg carbohydrates muaj nyob hauv ib qho nqaij ntses thiab nqaij.
Cov lus hauv qab no qhia tau dab tsi koj tuaj yeem noj ntawm cov zaub mov tsis muaj carb, uas qhia qhov ntau npaum li cas ntawm carbohydrates ib 100 grams ntawm cov khoom lag luam:
| Khoom npe | Tus nqi ntawm carbohydrates ib 100 grams ntawm cov khoom lag luam |
| Nqaij npuas, nqaij nyuj, nqaij nyuj, nqaij yaj | 0 |
| Hiav txwv ntses (tshiab, hau, haus) | 0 |
| Cov os, qaib, Luav, Goose | 0 |
| Cw | 0 |
| Dub, liab caviar | 0 |
| Kauslim | 0 |
| Pob Tsuas | 0 |
| Xau | Los ntawm 0,5 |
| Cov qe | 0,5 |
| Hiav txwv kale | 1 |
| Phob Lob | 1 |
| Mis nyuj sausages | 1,5 |
| Cov kws kho mob hnyuv ntxwm | 1,5 |
| Nyuj nyoos sausages | 1,5 |
| Cov nqaij npuas tsis xyaw ua | 2 |
| Squid | 4 |
| Nqaij | 5 |
| Oysters | 7 |
Cov khoom lag luam saum toj no rau kev noj zaub mov kom tsis tshua muaj carb yog qhov pom zoo kom suav nrog hauv kev noj zaub mov hauv koj lub cev rau cov neeg uas xav kom tshem tawm cov phaus ntxiv.
Zaub
Ntxiv nrog rau nqaij thiab ntses, zaub yuav tsum nyob hauv ntawv qhia zaub mov. Qee cov neeg xav tias koj tsis tuaj yeem noj cov zaub mov zoo li no ntawm Robert Atkins tau qhia. Tab sis qhov no yog kev poob: ntau ntau cov txiv hmab txiv ntoo thiab zaub tais kuj pab kom poob phaus. Qhov loj tshaj plaws yog xaiv cov zaub mov uas muaj cov tshuaj fiber ntau.
Daim ntawv qhia cov zaub mov noj zaub mov uas muaj cov zaub mov noj qis rau cov zaub mov muaj qhov nram qab no:
- dib
- ntxeev;
- zaub qhwv;
- nceb;
- taub ncauj;
- celery;
- radish.
Cov lus hauv qab no qhia cov nyiaj carbohydrates hauv qee cov zaub:
| Khoom npe | Tus nqi ntawm carbohydrates ib 100 grams ntawm cov khoom lag luam |
| Zaub pob qe, zaub paj thiab paj caij ntuj no, nceb, txiv lws suav, zaub kav, dib | 0 |
| Bo carrots carrots | 1 |
| Taum hau | 1,5 |
| Hau beets | 2 |
| Hlob peas | 3 |
| Hau qos yaj ywm | 3,5 |
| Kib qos | 7,5 |
Txiv hmab txiv ntoo thiab berries
Qee cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo raug tso cai rau siv thaum lub sijhawm Robert Atkins kev noj haus. Pineapples, plums, papaya, apricots tshwj xeeb tshaj yog pab tau. Cov zaub mov no txhawb cov rog ua kom rog. Koj tuaj yeem ua rau koj cov zaub mov sib txawv nrog cov txiv pos nphuab tsis muaj piam thaj.
Xws li papaya nyob rau hauv koj cov zaub mov yuav pab tau
Tsis txhob ua mob rau txiv kab ntxwv qaub, txiv kab ntxwv, txiv apples thiab txiv qaub. Cov txiv no yuav ua rau lub cev muaj cov vitamins thiab fiber ntau. Hauv qhov ntau me me nws tseem raug tso cai noj pears, tangerines thiab txiv quav ntswv nyoos. Cov txiaj ntsig zoo pom muaj nyob hauv cov txiv ntoo thiab txiv hmab txiv ntoo yuav pab txhawb lub cev thaum noj zaub mov.
Cov lus hauv qab no qhia cov ntsiab lus qab zib ntawm qee cov txiv hmab txiv ntoo thiab cov txiv ntoo:
| Khoom npe | Tus nqi ntawm carbohydrates ib 100 grams ntawm cov khoom lag luam |
| Cov txiv kab ntxwv qaub, txiv pos, txiv pos nphuab, qab zib | 1 |
| Txiv kab ntxwv, apricots, tangerines | 1,5 |
| Txiv duaj, pears, txiv apples | 2 |
| Txiv duaj | 2,5 |
| Txiv hmap | 3 |
| Tsawb | 4 |
| Nyiaj Pov Xyooj | 8 |
| Cov Hnub | 12,5 |
| Raisins, raisins | 13 |
Muab cov ntsiab lus carbohydrate ntawm cov zaub mov, koj tuaj yeem xaiv cov txiv hmab txiv ntoo thiab txiv ntoo uas yuav pab koj poob phaus.
Dab tsis los noj?
Koj yuav tsum paub nyob rau hauv thiaj li yuav poob ceeb thawj sai sai thiab tsis nce phaus ntxiv rau yav tom ntej (uas cov zaub mov tsis muaj carb tau pab ua kom poob qis), cov npe ntawm cov zaub mov uas zoo dua rau kev cais tawm ntawm cov zaub mov noj txhua hnub.
Txwv tsis pub cov khoom noj rau cov khoom noj muaj roj tsawg:
- khob cij, yob. Koj tuaj yeem hloov lawv nrog muesli lossis tshwj xeeb khob cij rau poob ceeb thawj;
- Cov nplej zom
- Qhob noom xim kasfes
- zib ntab;
- khoom qab zib;
- qos yaj ywm
- hnyuv ntxwm;
- cov txiv ntoo qab zib;
- semolina, nplej thiab txhuv nplej. Tsuas yog buckwheat thiab oatmeal yuav tsis ua mob dabtsi;
- cream thiab qaub cream. Tab sis cheese, kefir, tsev cheese thiab mis nyuj raug tso cai rau noj;
- dej qab zib (ntim kua, dej qab, tshuaj yej).
Tsawg cov zaub mov carb thiab cov nplej kuj tuaj yeem sib haum. Txog kev ziab, nws raug tso cai rau noj cov xim av thiab xim liab nyob hauv kev sim.
Kev siv yees duab
Kev noj zaub mov kom tsawg-carb tseem pom zoo txawm tias cov ntshav qab zib. Kuv tuaj yeem noj dab tsi thiab hom tais diav twg kuv tuaj yeem ua noj? Cov lus teb hauv video:
Yog li, rau cov neeg uas xav kom tshem tawm cov phaus ntxiv, ib lub rooj ntawm cov khoom siv nrog kev noj zaub mov hauv lub cev tsawg. Txheeb xyuas cov khoom noj uas siv cov lus no, koj tuaj yeem yuag sai thiab ua kom lub cev tsis nyhav.
Cov khoom noj kom tsim nyog ua rau cov txheej txheem metabolism yam, txo qis ntawm insulin, testosterone, tshem tawm cov kua dej ntau dhau. Nyob rau tib lub sijhawm, nws yog qhov muaj txiaj ntsig thiab tso cai rau koj los ntub lub cev nrog qhov tsim nyog micro thiab loj heev.
