Kev noj zaub mov tsis muaj carbohydrate tsis suav tias yog “qhov hnyav tshaj plaws” lossis tiv taus yooj yim ntawm txhua qhov kev noj haus niaj hnub no, txawm hais tias muaj kev ua kom tiav cov carbohydrates los ntawm kev noj zaub mov. Nws yog tsim rau kom poob phaus thiab zoo heev ntawm kev tshem tawm cov rog subcutaneous. Yuav noj dab tsi thiab dab tsis thiaj li tsis noj nrog cov zaub mov tsis rog lossis rog? Yuav ua li cas tawm ntawm cov zaub mov noj kom cov phaus poob tsis rov qab los? Nyeem txog nws hauv peb tsab xov xwm.
Cov cai tswj kev noj zaub mov zoo
Cov program no tau tsim tshwj xeeb rau cov neeg tawm dag zog koom nrog hauv kev sib tw thiab cov neeg sib tw, tab sis, zoo li ntau lwm qhov kev noj haus, nws tau dhau mus dhau lub moj khaum ntawm kev ua kis las.
Cov khoom noj muaj protein ntau thiab ib qho me me ntawm cov zaub mov hauv lub cev yog lub suab tseem ceeb ntawm cov khoom noj no. Qhov kev txwv ntawm tus nqi ntawm cov carbohydrates, txawm hais tias qhov siab tshaj plaws, tsis ua tiav. Nws tseem tseem pom zoo kom haus 30-40 g ntawm carbohydrates ib hnub rau ib txwm ua haujlwm ntawm cov hnyuv thiab lub plab. Kev tshem tawm lawv zoo rau nws ua rau muaj kev pheej hmoo ntawm kev quav thiab lwm tus plab zom mov.
Cov ntsiab lus ntawm cov khoom noj
Hom kev noj zaub mov zoo no yog ua raws li lub hauv paus ntawm kev hlawv cov nqaij hauv lub cev los ntawm lub cev nws tus kheej hauv cov xwm txheej tsis muaj lub zog los ntawm cov khoom noj carbohydrates hauv cov zaub mov.
Tsis tas siv cov carbohydrates, cov uas poob ceeb thawj yog sau tseg ketosis - ib qho xwm txheej uas lub cev tau txais lub zog vim muaj kev cuam tshuam ntawm cov rog rog. Ketosis yog suav tias yog kev mob ntawm lub cev, hauv kev sib piv rau ketoacidosis, pathology uas tus naj npawb ntawm ketone lub cev hauv cov ntshav nce siab. Lub sij hawm ntev ntawm ketoacidosis yog qhov txaus ntshai rau lub neej thiab kev noj qab haus huv. Vim li no, lawv txav mus rau ketosis maj mam. Kev nyab xeeb txaus yog pom zoo: 50% protein, 35-40% rog, thiab 10-15% carbohydrates.
Lub cev teb rau qhov tsis kam lees carbohydrates
Hauv thawj lub lim tiam ntawm cov khoom noj tshiab, tsis pom muaj kev hloov pauv hauv lub cev. Kev hnyav hnyav yog qhov hnyav me me lossis tsis tuaj yeem ua rau nws muaj. Nyob rau theem pib, lub cev tau siv kom tau txais lub zog tsis yog los ntawm cov khoom noj muaj txiaj ntsig ntawm cov khoom noj (carbohydrates), tab sis los ntawm nws tus kheej cov rog rog.
Txo cov carbohydrates tuaj yeem ua rau nkees nkees thiab qaug zog me ntsis. Cem quav kuj tseem tuaj yeem ua tau los ntawm lub cev. Ua kom cov protein ntau ntxiv tso cov kab mob rau lub siab thiab ob lub raum. Lwm qhov kev tshwm sim hauv lub cev rau qhov kev noj haus no yog kev ntxhov siab me me thiab txawm tias muaj kev nyuaj siab vim lub hlwb tau txais cov piam thaj tsawg dua.
Kev hlawv cov rog ntawm cov zaub mov no tsis tas yuav tsum tau muaj kev cob qhia txhua hnub.
Noj cov theem
Kev hloov maj mam hloov ntawm lub cev mus rau kev siv lub zog los ntawm kev faib cov roj ntsha muaj tshwm sim hauv 4 theem.
- Thawj theem. Noj haus carbohydrates tsuas yog thaum sawv ntxov. Ob peb teev tom qab noj tshais, cov khoom noj ntawm cov piam thaj los ntawm cov pluas tshais thaum sawv ntxov yuav ntws tawm, thiab lub cev yuav pib pov tseg nws cov khw hauv glycogen.
- Theem Thib Ob. Ua kom tiav cov kev tshem tawm cov piam thaj ntawm cov zaub mov. Glycogen los ntawm cov leeg nqaij thiab lub siab yog siv rau kev tsim kho lub zog. Tom qab 2-3 hnub, lub cev xav tias lub cev tsis muaj zaub mov carbohydrates thiab pib "tshawb" rau lwm txoj hauv kev rau lub zog tsim tawm.
- Qhov thib peb theem tshwm sim 3-4 hnub tom qab pib kev noj haus. Yuav luag tsis muaj cov glycogen hauv cov qe ntawm lub cev. Kev hlawv rog yog ua kom sov, tab sis lub cev cia siab rau cov protein ua kom lub cev muaj zog. Thawj lub lim tiam, koj yuav tsum noj zaub mov kom muaj protein ntau dua li ntawm lub lis piam tom qab no los pab them nyiaj kom muaj protein ntau.
- Theem plaub. Ketosis pib. Kev tawg ntawm cov roj ua kom lub zog ua haujlwm pib.
Hom zaub mov tsis-carbohydrate
Muaj ntau ntau yam ntawm cov kev qhia noj haus no xyaum: tas mus li, ncig thiab muaj zog. Lawv txhua tus muaj nws tus yam ntxwv.
Lub Zog
Haum rau cov kws ncaws pob tsuas. Nws lub ntsiab lus yog nyob rau hauv kev noj haus ntawm cov carbohydrates ua ntej kev cob qhia, yog li muaj lub zog rau kev ua haujlwm tag nrho nrog kev tawm dag zog. Txoj kev ua no tsuas yog qhia raws qhov kev kawm siab kawm. Txwv tsis pub, koj yuav tsis nkim cov carbohydrates uas tau txais nyob rau hauv tag nrho thiab yuav tsis poob phaus.
Tas li
Koj noj tsis ntau tshaj 20 grams ntawm carbohydrates ib hnub nrog fiber ntau. Qhov tseem ceeb hauv kev noj haus ntawm cov protein thiab cov rog cov zaub. Los ntawm tag nrho tsis lees paub txog carbohydrates, koj khiav txoj kev pheej hmoo ntawm ntsib psychomotor rov qab zoo, tsis tuaj yeem hnov qab, thiab qhov txo qis ntawm qhov kev xav ceev ceev thiab kev xav.
Vajvoog
Txoj hau kev no yog kom txo tau qhov kom tsawg ntawm carbohydrates rau 30-40 g hauv zaub thiab cereals. Kev txwv tsis pub ntev li 6 hnub. Nyob rau hnub xya, tag nrho carbohydrate "load" tshwm sim. Nws raug tso cai rau noj cov txiv mis, zaub, nplej zom, ob peb txiv ntoo.
Kev thau khoom pib tsim khoom ntawm cov enzymes, txhawb kev zom khoom noj thiab ua rau cov leeg mob hlwb nrog glycogen. Los ntawm kev xyaum ua li no, koj yuav ua tau zoo, zoo siab, thiab zam txhua yam kev tsis zoo los ntawm kev ua kom yuag tsis ua xyem xyav.
Daim ntawv teev cov khoom lag luam pom zoo
Tso cai rau cov khoom noj thaum lub sijhawm tsis muaj qe muaj xws li nqaij hau lossis nqaij ntses, nqaij liab nqaj (luav, nqaij nyug), nqaij qaib xyaw ntses lossis hauv cov nqaij ua noj, cov khoom noj muaj mis uas tsis muaj ntau tshaj 5%.
Zaub
Cov zaub ntsuab tau tso cai: zaub xas lav, dib, cilantro, zaub txhwb qaib, zaub qhwv dawb, txiv duaj thiab qee cov txiv ntoo: kua txiv ntsuab ntsuab, txiv maj phaub, txiv qaub, txiv duaj.
Ceev
Nws raug nquahu kom noj cov txiv ntoo. Nws yog ib qhov ntawm rog. Sim noj cov txiv laum huab xeeb, cov txiv ntsej muag pleev thiab lwm cov txiv ntoo ntau zaus hauv lub lim tiam.
Cereals
Ntxiv koj cov khoom noj nrog buckwheat, millet. Nws raug tso cai rau siv sab lauj kaub tais diav ntawm stewed lossis ci zucchini, asparagus, txaij.
Pom zoo cov lus rooj
Daim ntawv teev cov khoom lag luam qhia rau noj tau yog nws kim heev. Siv nws ua lub hauv paus rau koj kev noj haus qis carb ntau. Cov ntsiab lus ntawm calories rau txhua hom zaub mov tau qhia hauv 100 grams.
Cov Ntawv Ntawm Cov Khoom Noj Muaj Ntawm Cov Khoom Noj Uas Muaj Carbohydrate:
| Cov khoom lag luam | Cov nqaijrog, gram | Rog, gram | Carbohydrates, gram | Cov calories, Kcal |
| Zaub thiab zaub ntsuab | ||||
| txaij | 1,2 | 0,1 | 4,5 | 24 |
| taum mog | 6 | – | 9 | 60 |
| zucchini | 0,6 | 0,3 | 4,6 | 24 |
| zaub qhwv | 1,8 | 0,1 | 4,7 | 27 |
| zaub paj ntsuab | 3 | 0,4 | 5,2 | 28 |
| zaub qhwv | 1,2 | 0,2 | 2 | 16 |
| cilantro | 2,1 | 0,5 | 1,9 | 23 |
| leek | 2 | – | 8,2 | 33 |
| dos | 1,4 | – | 10,4 | 41 |
| dib | 0,8 | 0,1 | 2,8 | 15 |
| tau cov txiv ntseej | 0,8 | 10,7 | 6,3 | 115 |
| lub taub | 0,6 | 0,1 | 4,3 | 19 |
| qab zib ntsuab kua txob | 1,3 | – | 7,2 | 26 |
| zaub txhwb qaib | 3,7 | 0,4 | 7,6 | 47 |
| radish | 1,2 | 0,1 | 3,4 | 19 |
| arugula | 2,6 | 0,7 | 2,1 | 25 |
| nyias | 1,2 | 0,3 | 1,3 | 12 |
| paj zaub | 1,9 | 0,1 | 3,1 | 20 |
| txiv lws suav | 0,6 | 0,2 | 4,2 | 20 |
| dill | 2,5 | 0,5 | 6,3 | 38 |
| qij | 6,5 | 0,5 | 29,9 | 143 |
| lentils | 24,0 | 1,5 | 42,7 | 284 |
| Txiv Hmab Txiv Ntoo | ||||
| txiv kab ntxwv | 0,9 | 0,2 | 8,1 | 36 |
| txiv kab ntxwv qaub | 0,7 | 0,2 | 6,5 | 29 |
| txiv qaub | 0,9 | 0,1 | 3 | 16 |
| txiv qaub | 0,9 | 0,1 | 3 | 16 |
| dab neeg | 0,8 | 0,2 | 7,5 | 33 |
| txiv duaj | 0,9 | 0,1 | 11,3 | 46 |
| pomelo | 0,6 | 0,2 | 6,7 | 32 |
| khoom qab zib | 0,7 | 0,2 | 9 | 58 |
| txiv apples | 0,4 | 0,4 | 9,8 | 47 |
| Neeg rau thiab cov txiv hmab txiv ntoo qhuav | ||||
| cas txiv ntoo | 25,7 | 54,1 | 13,2 | 643 |
| txiv maj phaub | 3,4 | 33,5 | 6,2 | 354 |
| almond | 18,6 | 57,7 | 16,2 | 645 |
| pistachios | 20 | 50 | 7 | 556 |
| hazelnut | 16,1 | 66,9 | 9,9 | 704 |
| Uas thiab cereals | ||||
| thoob ham | 4,5 | 2,3 | 25 | 132 |
| quinoa | 14,1 | 6,1 | 57,2 | 368 |
| Cov khoom noj mis nyuj | ||||
| skim nyuj haus | 2 | 0,1 | 4,8 | 31 |
| kefir 1% | 2,8 | 1 | 4 | 40 |
| qaub cream 10% (tsis muaj rog) | 3 | 10 | 2,9 | 115 |
| fermented ci mis 1% | 3 | 1 | 4,2 | 40 |
| yoghurt ntuj 2% | 4,3 | 2 | 6,2 | 60 |
| Cheese thiab curd | ||||
| cheese | 24,1 | 29,5 | 0,3 | 363 |
| tsev cheese 0% (tsis muaj rog) | 16,5 | – | 1,3 | 71 |
| Nqaij khoom | ||||
| nqaij npuas | 16 | 21,6 | – | 259 |
| nqaij npuas nplooj siab | 18,8 | 3,6 | – | 108 |
| nqaij nyuj | 18,9 | 19,4 | – | 187 |
| nqaij nyug siab | 17,4 | 3,1 | – | 98 |
| nyuj raum | 12,5 | 1,8 | – | 66 |
| nqaij nyuj plawv | 15 | 3 | – | 87 |
| nqaij nyuj nplaig | 13,6 | 12,1 | – | 163 |
| nqaij nyuj rog | 9,5 | 9,5 | – | 124 |
| nqaij menyuam nyuj | 19,7 | 1,2 | – | 90 |
| mutton | 15,6 | 16,3 | – | 209 |
| lub luav | 21 | 8 | – | 156 |
| nqaij mos | 19,5 | 8,5 | – | 154 |
| horsemeat | 20,2 | 7 | – | 187 |
| nqaij npuas kib | 23 | 45 | – | 500 |
| ham | 22,6 | 20,9 | – | 279 |
| cutlets | 16,6 | 20 | 11,8 | 282 |
| ntxeem | 27,8 | 29,6 | 1,7 | 384 |
| nqaij npuas noj nqaij npuas | 7 | 10 | 12 | 172 |
| Noog | ||||
| poj qaib | 16 | 14 | – | 190 |
| qaib keej | 19,2 | 0,7 | – | 84 |
| os | 16,5 | 61,2 | – | 346 |
| Cov qe | ||||
| omelet | 9,6 | 15,4 | 1,9 | 184 |
| nqaij qaib qe | 12,7 | 10,9 | 0,7 | 157 |
| quail qe | 11,9 | 13,1 | 0,6 | 168 |
| Ntses thiab nqaij ntses | ||||
| flounder | 16,5 | 1,8 | – | 83 |
| salmon | 19,8 | 6,3 | – | 142 |
| mackerel | 20,7 | 3,4 | – | 113 |
| herring | 16,3 | 10,7 | – | 161 |
| cod | 17,7 | 0,7 | – | 78 |
| tuna | 23 | 1 | – | 101 |
| trout | 19,2 | 2,1 | – | 97 |
| Roj thiab cov rog | ||||
| zaub roj | – | 99 | – | 899 |
| Cov dej cawv tsis haus | ||||
| kua txiv lingonberry | 0,1 | – | 10,7 | 41 |
| ntsuab tshuaj yej | – | – | – | – |
Rub tawm lub rooj ntawm qhov tau txais ntawm kev noj zaub mov tsis muaj roj kom rog rau ntawm no kom nws ib txwm nyob ntawm koj lub ntsis ntiv tes.
Qee cov khoom lag luam thiab cov khoom txwv
Txawm hais tias qhov kev noj zaub mov zoo no muaj ntau yam thiab tsis suav tias yog kev txwv ntau dhau, qee cov zaub mov yuav tsum tau muab pov tseg. Thawj qhov uas tau txwv yog pob dej, kua txiv, haus dej hauv cov dej. Tsis txhob noj cov hmoov nplej tshiab: qos yaj ywm, beets, carrots thiab pob kws. Nws kuj tsim nyog tso tseg cov zaub mov "tsis muaj calorie", "tsis muaj roj", "lub teeb", "noj zaub mov".
Qhov txwv nruj tshaj plaws yog siv rau cov dej cawv thiab cov zaub mov nrawm, nrog rau txhua yam khoom qab zib, ncuav thiab khoom qab zib los ntawm cov khw muag khoom. Tsis tas li, ntawm qhov txwv tsis pub "saib xyuas" yog cov nqaij haus luam yeeb: sausages, nqaij qaib haus, nqaij ntses. Txoj kev txwv ib nrab siv rau cov khoom noj khov: cov zaub ntsuab khov ntsuab tuaj yeem siv rau sab lauj kaub tais diav. Cov khoom siv qhob cij (mov ci), nrog rau cov khoom ci hauv tsev, yog txwv tsis pub. Tsuas yog zam tshwj xeeb yog nplej zom, uas yuav tsum tau ua kom siav ntau dua 5 feeb.
Cov zaub mov raug txwv tsis pub noj nrog cov khoom noj tsis muaj carbohydrate:
| Cov khoom lag luam | Cov nqaijrog, gram | Rog, gram | Carbohydrates, gram | Cov calories, Kcal | ||||
| Zaub thiab zaub ntsuab | ||||||||
| pob kws | 3,5 | 2,8 | 15,6 | 101 | ||||
| zaub ntug hauv av | 1,3 | 0,1 | 6,9 | 32 | ||||
| Txiv Hmab Txiv Ntoo | ||||||||
| tsawb | 1,5 | 0,2 | 21,8 | 95 | ||||
| persimmon | 0,5 | 0,3 | 15,2 | 66 | ||||
| Txiv hmab txiv ntoo | ||||||||
| txiv hmab | 0,6 | 0,2 | 16,6 | 65 | ||||
| Uas thiab cereals | ||||||||
| semolina | 3,0 | 3,2 | 15,3 | 98 | ||||
| txhuv dawb | 6,7 | 0,7 | 78,9 | 344 | ||||
| Hmoov nplej thiab nplej zom | ||||||||
| hmoov nplej | 9,2 | 1,2 | 74,9 | 342 | ||||
| nplej zom | 10,4 | 1,1 | 69,7 | 337 | ||||
| koob noom | 6,1 | 12,3 | 26 | 233 | ||||
| vareniki | 7,6 | 2,3 | 18,7 | 155 | ||||
| dumplings | 11,9 | 12,4 | 29 | 275 | ||||
| Bakery khoom | ||||||||
| hlais khaubncaws | 7,5 | 2,9 | 51 | 264 | ||||
| nplej khob cij | 8,1 | 1,0 | 48,8 | 242 | ||||
| Kev sib cav sib ceg | ||||||||
| khaub noom | 4,3 | 19,8 | 67,4 | 453 | ||||
| Cov khoom siv raw thiab lub caij nyoog | ||||||||
| qab zib | – | – | 99,6 | 398 | ||||
| Cheese thiab curd | ||||||||
| curd loj nrog raisins | 6,8 | 21,6 | 30 | 343 | ||||
| Nqaij tawv | ||||||||
| hnyuv ntxwm ntxau | 13,7 | 22,8 | – | 260 | ||||
| Quav dej cawv | ||||||||
| npias | 0,3 | – | 4,6 | 42 | ||||
| Cov dej cawv tsis haus | ||||||||
| kafa | – | – | 10,4 | 42 | ||||
| lub zog haus | – | – | 11,3 | 45 | ||||
Koj muaj peev xwm rub tawm cov npe txwv tsis pub cov khoom noj ntawm cov khoom noj uas tsis pub txaij (carbohydrate) nyob ntawm no. Yog li nws yuav ib txwm nyob ntawm koj lub ntsis ntiv tes.
Cov zaub mov carbohydrate-tsis pub zaub mov rau qhov poob phaus rau ib lub lim tiam
- Tso cai siv kev siv cov menyuam yaj, nqaij npuas, nqaij qaib, nqaij menyuam, luav - txhua qhov no, tau kawg, hauv kev txwv tau.
- Qhov thib ob yuav tsum muaj hauv kev noj yog qe qe dawb. Nrog lawv, koj tuaj yeem ua lub teeb ci, ua noj ib qho omelet, lossis noj zaub qab.
- Lwm qhov tseem ceeb hauv cov zaub mov yog khoom noj mis ntxiv. Cov khoom noj txom ncauj los ntawm yogurt, kefir, cov mis nyuj uas muaj suab thaj yuav pab tau kom paub kev tshaib plab thaum sawv ntxov, noj su thiab yav tsaus ntuj.
Peb nthuav qhia rau koj mloog cov ntawv qhia zaub mov ntawm carbohydrate tsis pub dawb rau xya hnub. Raws li nws, koj tuaj yeem yooj yim teeb tsa koj cov kev pabcuam khoom noj kom zoo rau ib lub hlis. Tsuas yog pauv lub hnub lossis ntxiv nws nrog cov zaub mov ntawm daim ntawv tso cai.
Sim haus dej kom ntau thiab haus me ntsis ntsev kom ntau li ntau tau.
Cov ntawv qhia zaub mov rau txhua hnub ntawm kev noj zaub mov tsis rog nrog cov khoom noj uas ua rau cov rog rog rau qhov poob phaus yuav zoo li no:
| Hnub ntawm lub lim tiam | Kev noj haus txhua hnub |
| Hnub Monday | Thaum sawv ntxov: khob ntawm ib feem pua kefir, 200 g ntawm xim av mov thiab ib khob ntawm unsweetened tshuaj yej. Khoom txom ncauj: ib feem ntawm hau beets nrog txiv ntseej roj, ob peb lub walnuts. Hnub: hau nqaij qaib nrog dib, zaub qhwv, dos thiab kua txob ntsev. Khoom txom ncauj: peb hau qe qe dawb nrog cov hlais cov tawv tawv. Yav tsaus ntuj: hau ntses, ib puas grams ntawm tsev cheese, ntsuab tshuaj yej tsis qab zib lossis kua txiv. |
| Hnub Tuesday | Thaum sawv ntxov: ib khob ntawm yogurt tsis muaj muab tub lim, 4 walnuts. Khoom txom ncauj: ntsuab kua. Hnub: kua zaub nrog nqaij qaib thiab zaub, 200-gram hlais ntawm veal hau. Khoom txom ncauj: khob ntawm 1% kefir, 2 slices ntawm cheese. Yav tsaus ntuj: hau protein los ntawm 3 lub qe nrog nqaij nruab deg. |
| Hnub Wednesday | Sawv ntxov: 150-200 g ntawm hau oatmeal Khoom txom ncauj: txiv kab ntxwv qaub los sis pomelo. Hnub: qaib cov txwv thiab ntsuab taum kua zaub, ib khob muaj roj tsawg kefir, 200 g ntawm qaib cov txwv. Khoom txom ncauj: zaub xam lav ntawm zaub qhwv thiab dib nrog txiv roj roj. Yav tsaus ntuj: hau nqaij npuas 200 g, 2 dib thiab lws suav. |
| Hnub Thursday | Sawv ntxov: ib qho omelet ntawm peb lub qe qe thiab 1 lub nkaub, 2 daim nqaij sawb, nqaij ntses tsis muaj qab zib lossis tshuaj ntsuab. Khoom txom ncauj: ib khob ntawm tsis qab zib yogurt thiab kua. Hnub: 200 g ntawm boiled ntses thiab ib sab zaub mov ntawm stewed zaub. Khoom txom ncauj: tsis muaj roj ntau hauv tsev cheese 100 g. Yav tsaus ntuj: 200 g ntawm cov nqaij siav thiab tib tus nqi ntawm cov zaub xam lav tshiab. |
| Hnub Friday | Sawv ntxov: ib khob ntawm kefir nrog bran, ib txhais tes ntawm cov txiv ntoo. Khoom txom ncauj: 2 txiv apples lossis txiv duaj. Hnub: yaj nqaij ntuag, hau yaj, vinaigrette. Khoom txom ncauj: ib qho zaub xam lav thiab ob peb lub qe qe. Yav tsaus ntuj: 200 g ntawm hau ntses, 100 g ntawm tsev cheese, tsis tshua muaj rog kefir. |
| Hnub Saturday | Thaum sawv ntxov: buckwheat porridge + ob peb prunes, khob kas fes tsis muaj qab zib. Khoom txom ncauj: 100 g ntawm tsev cheese nrog xua. Hnub: borscht yam uas tsis muaj qos yaj ywm, 200 g ntawm nqaij siav. Khoom txom ncauj: zaub xam lav ntawm tshiab cabbage thiab dib, nrog txiv roj roj. Yav tsaus ntuj: zaub zaub xam lav nrog nqaij ntses, 2 slices ntawm tawv cheese, ib khob ntawm 1% kefir. |
| Hnub Sunday | Sawv ntxov: ib qho peb-protein omelet, ob peb lub hau ntses hlais, ib nplais ntawm cov mov ci tag nrho, thiab ntsuab tsis qab zib. Khoom txom ncauj: 1% kefir. Hnub: nqaij nyuj 200 g thiab 100 g ntawm xim av mov. Khoom txom ncauj: muaj roj av hauv tsev cheese los yog zaub xas lav tshiab. Yav tsaus ntuj: hau nqaij qaib 200 g thiab 100 g buckwheat. |
Txuag koj tus kheej cov lus ntawm cov ntawv qhia ua piv txwv los ntawm rub tawm ntawm no kom nws ib txwm nyob ntawm tes.
Yuav coj li cas thaum muaj xwm txheej rhuav tshem?
Txawm tias muaj cov zaub mov ntau tshaj plaws thiab kev nplua nuj, kev sib faib khoom muaj peev xwm ua tau thaum koj raug ntxias los ntawm "goodies" thaum hnub so, tog, lossis yuav ib yam khoom los ntawm daim ntawv txwv tsis pub tshaj hauv lub tsev loj. Nws nyob ntawm seb koj txheeb rau kev noj haus npaum li cas: ua khoom siv uas yuav pab koj ua kom yuag dua thiab zoo nkauj dua, lossis ntxiv li "kev ntsuas" ntsuas "ntsuas". Pib cov khoom noj hauv qhov kev xav zoo thiab nws yuav yooj yim rau koj ua raws li cov kev txwv. Koj yuav tsis pom tias lub sijhawm koj yuav noj khoom haus yuav ya los ntawm.
Yog tias koj tsis pub koj tus kheej muaj nqaij muaj muaj qhaub cij lossis zaub mov nrawm, tab sis npaj siab yuav ua kom noj ntxiv, tsis txhob cem koj tus kheej. Kev cem tus kheej ntau dhau tsuas yuav rhuav tshem lub siab. Txheeb xyuas qhov ua rau muaj kev puas tsuaj thiab sim ua kom tsis txhob muaj cov xwm txheej zoo li no yav tom ntej. Tsis txhob mus ncig yuav khoom ntawm lub plab khoob thiab ib txwm sau cov npe khoom lag luam kom tsis txhob raug ntxias los ntawm ntau yam "kev phom sij".
Yuav ua li cas kom tawm ntawm cov khoom noj uas tsis pub muaj cov carbohydrate?
Xav tias txoj kev txwv nruj heev, tsuas yog txo qis kev noj zaub mov kom ntev txog 30-40 g hauv ib hnub, qhov kev noj zaub mov no tsis muab, lub tswvyim ntawm kev tawm ntawm nws yog cov xwm txheej.
Yield hais txog tsuas yog nce me ntsis ntawm kev ua kom muaj carbohydrate ib hnub. Ntawm kev pom zoo ntawm cov kws kho mob, nws raug nquahu kom ua raws li lawv cov ntsiab lus tsawg hauv cov zaub mov rau lub neej, yog tias tsis muaj cov lus sib dhos rau qhov no vim koj muaj mob.
Qhov noj tau ntawm carbohydrates tom qab noj cov zaub mov no nce mus rau 50-60 g: koj mus tau zoo mus rau hauv cov zaub mov tsis tshua muaj carb tsis tu ncua.
Cov Yuav Tsum Tau Ua
Txwv tsis pub noj cov zaub mov carb rau qhov poob phaus yog tias koj muaj:
- ntshav qab zib;
- lub raum tsis ua haujlwm;
- kab mob ntawm cov kab mob hauv lub plawv thiab hlab ntshav;
- mob plab, mob hauv pob thiab kab mob nyhuv;
- kev tsis txaus ntseeg ntawm lub siab lub ntsws-tom qab, kev nyuaj siab, ntxhov siab.
Tsis tas li, lub sijhawm ntawm gestation thiab lactation raug suav hais tias yog contraindications kiag li.
Tswv yim
Qee cov lus qhia muaj txiaj ntsig:
- Tsis txhob txhawj xeeb yog tias koj tsis tau pib yuag tom qab thawj lub lim tiam ntawm kev noj haus. Lub sijhawm no, koj lub cev nyuam qhuav tab tom siv rau cov khoom noj tshiab.
- Hauv thawj lub limtiam, txo koj cov kev ua kom yuag mus rau 20 grams, thiab hauv ob peb lub lim tiam tom qab no, ntxiv qhov nyiaj no ob npaug. Qhov no yog qhov tsim nyog rau ketosis kom pib.
- Tsis txhob tshaib plab txhawm rau txhawm rau ua kom tiav. Qhov no yuav tsuas ua kom koj txoj kev noj qab haus huv tag nrho xwb. Noj mov thaum sawv ntxov, noj su thiab yav tsaus ntuj, nrog rau cov khoom txom ncauj.
- Tsis txhob sim noj cov zaub mov tsis zoo rau lub cev tshwj tsis yog koj yog ib tus kws ua kis las.
- Luam tawm cov npe khoom lag luam uas tau tso cai rau noj thiab nqa nrog koj thaum koj mus rau tom tsev noj mov.
Xaus
Hom zaub mov no tsis kim dhau: koj yuav yuav cov zaub mov tsis tu ncua los ntawm lub tsev loj uas tsuas muaj cov khoom noj qis tshaj ntawm cov zaub mov carbohydrates. Lub hauv paus ntawm cov khoom noj muaj txiaj ntsig yog nqaij lauj kaub tais diav, khoom noj muaj mis nyuj, zaub ntsuab. Cov khoom noj yog qhov dav thiab haum rau cov neeg feem ntau uas poob phaus tsis muaj contraindications rau nws siv.
Thaum lub sijhawm ua kom muaj cov kev noj haus uas tsis muaj carbohydrate, koj yuav yooj yim rau nws thiab tsis xav rov qab rau koj qhov qub kev noj haus. Koj qhov kev txiav txim siab yuav ntxiv dag zog los ntawm kev ua kom zoo nkauj dua tshiab, tawv nqaij noj qab haus huv, plaub hau zoo nkauj thiab lub ntsej muag zoo nkauj.
