Nrog kev noj haus no, tshaj qhov ceeb thawj mus deb sai sai. Lub hauv paus ntawm xws li cov ntawv qhia zaub mov yog cov khoom uas muaj cov ntsiab lus tsis tshua muaj carbohydrate. Nws ntseeg tias tej khoom noj ua rau lub cev siv roj reserves, vim qhov hnyav ntau tshaj qhov ntawd.
Cov hauj lwm zoo ntawm kev noj zaub mov tsawg-carb
Cov kws kho mob tshwj xeeb thiab cov tib neeg zoo tib yam soj ntsuam cov txiaj ntsim tau tiav tom qab ua tiav txoj kev noj haus no. Raws li cov kev tshawb fawb, cov neeg uas siv cov kev noj haus no, yeej poob phaus, thiab, vim qhov txo qhov feem pua ntawm cov nqaij rog. Tab sis lwm yam thwmsim qhia tias kev noj zaubmob uas tsis muaj peevxwm ua kom poob rau txhua tus neeg, qee qhov kev tshaj tawm tias tom qab 2-3 hli ua raws li qhov kev cai no, qhov hnyav tsuas nce.
Cov kws kho mob pom zoo kom siv qhov kev txiav txim siab raws li nrhiav lawv cov mob rau ob peb lub lis piam, thiab yog tias tsis muaj qhov zoo, xaiv ib qho txawv ntawm cov ntawv qhia. Luj nyob rau lub sij hawm ntawm kev sim yuav tsum yog 1 lub sij hawm 3-5 hnub, lub sij hawm no nws tsim nyog kho qhov kev soj ntsuam, yog li koj nkag siab tias puas muaj qhov xav tau, los yog qhov nyhav los yog loj dua.
Cov ntsiab cai ntawm cov zaub mov qes-luv carb
Thaum xaiv hom phiaj no, koj yuav tsum ua raws li cov cai. Lawv yog cov yooj yim thiab to taub, yog li thaum ib zaug tau kawm txog kev noj zaub mov tsawg-carbohydrate ua haujlwm, koj tuaj yeem yooj yim ua khoom noj rau hnub ntawd koj tus kheej. Nco ntsoov cov ntsiab lus nram qab no, lawv muaj feem xyuam rau cov qauv classical, lwm hom kev noj haus zoo li no yuav txawv me ntsis:
- Tag nrho cov nqi ntawm carbohydrates noj txhua hnub yuav tsum tsis pub tshaj 10%. Hauv cov qauv txheej txheem ntawm txoj kev npaj khoom noj khoom haus no, nws tau teev meej tias cov nqi ntawm cov khoom no tsis yog ntau tshaj 8%. Tab sis, vim yog qhov tseeb tias cov zaub mov qis-carbohydrate tuaj yeem ua rau muaj kev mob nkeeg, cov kws kho mob pom zoo ua raws li 10%. Thiab tsis txo cov khoom noj khoom haus ntawm carbohydrate-nplua nuj kom tsawg.
- Tej qhov ntawm cov khoom yuav tsum muaj protein ntau. Nws raug nquahu kom noj kom txog li 70-80% ntawm cov zaub mov zoo li no.
- Cov rog hauv txoj kev npaj noj haus no 10 mus rau 30%. Qhov no yog lwm qhov tseem ceeb, ua tsaug uas cov kws kho mob tsis nco ntsoov qhia kom ua zoo li ib tsoom fwv. Cov roj ntau hauv cov khoom noj tuaj yeem ua rau hnyav nce.
- Cawv nrog noj zaub mov tsawg-carbohydrate yog contraindicated. Nws yog pub rau haus 1 khob ntawm cawu cub, nyiam dua liab qhuav ib hnub twg. Vodka, cognac thiab npias yuav tsum raug tshem tawm.
Carbonohydrate Tsis Muaj Noj - Cov Khoom
Yuav kom sau cov ntawv qhia txhua hnub, nws yuav tsum nkag siab txog qhov uas tau noj mov, thiab qhov zoo dua yog tshem tawm tag nrho. Cov npe ntawm cov khoom txwv nruj me nyuam muaj xws li qos yaj ywm, txiv tsawb, kua txiv hmab txiv ntoo, khob haus dej, khoom qab zib. Cov npe ntawm cov khoom xyaw pub muaj ntau dua, qhov no yog qhov koj yuav noj nrog cov zaub mov uas tsis muaj phom:
- cov nqaij dawb;
- ntses;
- ntsuab nyias, cucumbers, txiv lws suav, zaub qhwv;
- taum;
- mov thiab buckwheat;
- txiv apples, citrus txiv hmab txiv ntoo;
- skimmed mis nyuj khoom thiab cheese.
Low-Carb noj zaub mov rau poob phaus
Yuav kom nkag siab txog tias koj tuaj yeem tsim ib qho khoom noj txhua txhua hnub, cia peb saib txoj kev npaj khoom noj rau 1 hnub. Ib qho piv txwv ntawm cov khoom noj khoom haus tsawg-carb zoo li qhov no:
- noj tshais - 200 g tsev cheese thiab txiv apples;
- khoom noj txom ncauj - txiv kab ntxwv qaub los yog kas fes nrog ib daim nplaum ntawm cheese;
- noj hmo - boiled nqaij qaib nqaij thiab zaub xam lav ntawm cucumbers thiab txiv lws suav;
- khoom noj txom ncauj - cov kua mis nyeem qaub lossis qos yaj ywm;
- noj hmo - txhuv stewed nrog zaub, piv txwv li, courgettes;
- txom ncauj - ib khob ntawm skimmed yogurt.
Carbonohydrate tsawg tshaj qhia tias thaum lub sij hawm tag nrho ib hnub twg ib tug neeg yuav haus dej, unsweetened tshuaj yej, zoo ntsuab. Tus nqi ntawm cov kua tsis tuaj yeem yuav tsawg dua 2 liters, txwv tsis pub cov txheej txheem ntawm kev faib khoom ntawm cov roj khw muag khoom yuav tsis tshwm sim. Tsis tas li ntawd, nrog kev tsis muaj dej, cem quav yuav tshwm sim, yog li tsis txhob tsis quav ntsej txoj cai no, txwv tsis pub koj yuav tsim kev mob rau kev noj qab haus huv thiab tsis txhob raug tshem tawm ntau kilograms.
Low-carbohydrate ketogenic noj
Txoj kev npaj pluas noj no kuj nce mentsis xws li hom Atkins nrov. Ketogenic noj rau qhov hnyav poob qhia tias ib tus neeg tsuas haus luam yeeb xwb 5% ntawm carbohydrates, 20% protein thiab 75% ntawm cov khoom noj uas muaj roj. Xws li kev noj haus tsis tuaj yeem ua kom tau tas li, nws pom zoo kom ua zoo saib rau tsis pub ntev tshaj 7 hnub, tom qab uas koj yuav tsum tau so li 10-14 hnub. Cov kws kho mob tsis qhia siv hom no yam tsis tau kev sib tham ua ntej.
Muaj lwm yam txawv ntawm kev noj haus tsawg-carbohydrate ntawm hom no. Nws yog tus neeg ntawm 5 hnub siv cov khoom noj raws li piav qhia saum toj no (5% ntawm carbohydrates, 20% ntawm fibers, 75% ntawm cov rog), thiab 2 hnub siv qhov kev npaj thib ob. Nws yuav hloov mus rau ib qho kev noj haus zoo dua qub. Koj yuav tsum tau noj cov zaub mov muaj roj ntau thiab txo qis nqaij. Qhov kev xaiv no yog tso cai rau xyaum rau 1 lub hlis, nco ntsoov nrog ib tus kws kho mob tham ua ntej thaum kawg.
Low-Carb noj Bernstein
Txoj kev npaj noj haus no yog pom zoo rau cov neeg uas muaj kev mob ntshav qab zib. Chiv, Bernstein kev noj haus yog tsim los ua kom thev tag nrho cov mob ntawm cov neeg uas muaj tus kab mob no. Nws yog raws li tib txoj ntsiab cai, uas yog, txo cov nqi ntawm cov khoom noj khoom haus heev carbohydrate hauv kev noj haus. Nws yog pom zoo kom haus tsis tshaj 50 g ntawm cov khoom uas zoo sib xws, qee cov neeg thiab tag nrho txo lawv cov sib faib rau 30 g.
High-protein tsawg-carb kev noj haus
Hom zaub mov no zoo ib yam li cov kev xaiv ntawm cov classic. Txawm tias lub npe - muaj protein ntau rau cov zaub mov poob, hais tias cov roj ntsha thiab carbohydrates yuav txo. Nws yog assumed tias cov sib koom ntawm cov khoom muaj protein yuav yog 75-80%, kev noj cov dej yuav loj hlob mus rau 2 liv ib hnub. Carbohydrates nyob rau hauv kev noj haus yuav raug txo kom 10-12%, thiab cov rog rau 8-10%. Nws yuav tsum tau nyob rau hauv lub hlwb hais tias xws li kev noj haus yuav muaj ib qho tsis zoo rau kev noj qab haus huv, koj yuav tsum tau mus kho ib qho kev kuaj mob ua ntej noj mov xws li noj mov thiab sab laj ib tus kws kho mob.
Low-carb roj noj
Qhov no yog qhov txawv ntawm kev noj zaub mov ntawm ketogenic. Kev siv cov khoom noj no tsis pub tshaj 30 hnub, nws yuav tsum pib tom qab sab laj nrog tus kws kho mob. Low-carbohydrate noj zaub mov muaj roj ntau yog raws li cov hauv qab no:
- tus nqi ntawm cov roj ntsha yog txo mus txog 25-30%;
- qhov sib qhia ntawm carbohydrates yog li 15%;
- ntawm cov rog yog 55-60%.
Nqaij tsawg-carbohydrate noj haus - kev tsis sib haum xeeb
Hauv qee cov kab mob, kev siv txhua hom zaub mov raug txwv tsis pub, cov npe muaj xws li:
- mob raum;
- mob plawv;
- dysbiosis;
- quav cem quav.
Txawm hais tias ib tug neeg tsis muaj mob li no, koj yuav tsum ua tib zoo saib xyuas koj txoj kev noj qab haus huv thaum koj pom ib qho ntawm txoj kev noj haus zoo li no. Cov kws kho mob hais tias lub xeev ntawm kev noj qab haus huv tuaj yeem ua kom poob siab, vim tias tsis txaus rau hauv kev noj haus, yog li nws yog tsim nyog paub txog cov tsos mob li cas qhia tias yuav tsum tau cuam tshuam cov hoob kawm thiab tiv tauj ib tus kws kho mob tshwj xeeb.
Ua kom muaj kev noj zaub mov tsawg tsawg tuaj yeem ua rau qhov no:
- pib ntawm cem quav vim muaj fiber ntau tsis txaus hauv cov ntawv qhia txhua hnub;
- teeb meem nrog cov kab mob genitourinary tshwm sim los ntawm ib qho dej me me;
- ua txhaum ntawm hormonal keeb kwm, pom nyob rau hauv cov tsos ntawm pob txuv, plaub hau poob, menstrual irregularity nyob rau hauv cov poj niam.
Yog tias cov tsos mob no tshwm sim, chav kawm yuav tsum tsis ua ntxiv lawm, txwv tsis pub nws tus mob tsuas yuav ua rau koj lub cev xwb. Txhua yam ntawm cov qauv no qhia tau tias ib tus neeg tsis haum rau kev noj haus, thiab nws yuav tsum tau hloov sai. Cov kws kho mob qhia ua ntej pib kawm kom tau cov ntawv xeem thiab tshawb xyuas cov ntawv tshawb fawb, tsuas yog koj thiaj li to taub hais tias kev txo tus kab mob carbohydrate nyob rau hauv lub cev yuav muaj kev cuam tshuam thiab seb qhov no yuav ua rau tshwm sim ntawm kev mob.