Nws yuav zoo li tias cov no yog cov tswv yim tsis totaub kiag li - cov khoom loj thiab txo kev noj haus. Nws nyuab ntseeg tias koj tuaj yeem noj cov khoom noj thiab poob kilograms! Nws yog ib qho tsis txaus ntseeg rau cov neeg ntseeg hais tias kev noj zaub mov kom tsim nyog yuav tsum tau ua ke nrog kev tshaib kev nqhis dej, kev txwv tsis pub tus kheej thiab kev fij nrog lawv nyiam cov khoom noj.
Cov neeg sim poob phaus, feem ntau yws tias lawv yog "ntawm qhob cij thiab dej", thiab poob phaus tsis ua hauj lwm. Nutritionists, ntawm qhov kev sib piv, ceev faj cov neeg uas poob ntawm qhov khoom noj khoom haus ntau heev, hais tias qhov no yuav ua rau tag nrho cov kev siv zog kom tau txais kev khwv noj khwv. Yuav ua li cas to taub leej twg yog txoj cai?
Pab tau qhob cij rau poob phaus
Tseem muaj peb cov poj koob yawg koob tsis ntseeg tias cov khoom noj yuav pab tau rau kev noj qab haus huv. Qhov no tsis siv rau txhua hom cereal khoom, tab sis ci los ntawm bran, buckwheat, rye flour, ua rau tsis muaj rog, yuav lig rau lub cev. Hippocrates tau hais tias kev siv cov hmoov nplej hauv cov zaub mov ua rau kev mob nkeeg rau cov hnyuv, tu thiab cuam tshuam rau qhov hnyav, yog li ntawd nyob hauv cov hnub tsis muaj lus nug dab tsi hom khob cij yog thaum poob phaus.
Noj cov zaub mov
Kev noj cov zaub mov ua rau kev siv cov zaub mov ua kom zoo, yog tias ib tug neeg xav ua kom lawv txoj kev noj qab haus huv, poob phaus sai sai, zoo siab, thiab tsis tuaj yeem nce qhov hnyav dua. Nws yog ib qho tsim nyog yuav tau coj mus rau hauv tus account tus mob uas ci yuav pab tau yog hais tias ua tiav raws li ib daim ntawv qhia - tsis siv cov poov xab, los ntawm cov hmoov ntawm coarse sib tsoo.
Kev noj mov ntawm Olga Raz
Israeli tus kws kho mob Olga Raz thaum lub sij hawm sim tau tsim kev sib raug zoo ntawm kev siv cov khoom noj khoom haus siab-carbohydrate thiab qib serotonin ("hormone ntawm kev zoo siab") nyob rau hauv cov ntshav. Tom qab ntawd nws xav txog kev tsim khoom noj khoom haus, lub hauv paus ntawm cov khoom noj uas yuav muab ua paj npleg. Tom qab tag nrho, ces tus neeg yuav poob phaus nrog Library, tsis xam nws lub xeev ua ib yam dab tsi tawm ntawm qhov dog dig. Qhob cij thaum poob phaus yuav noj - xyuas cov cai, thiab kev noj haus yuav yog qhov tiag tiag.
Noj cov zaub mov ntawm rye qhob cij
Rye qhob cij yog suav hais tias yog ib qho tseem ceeb tshaj plaws. Ib qho ntawm cov rye qhob nrog ib khob yogurt yuav tsis nqa dab tsi rau tus neeg, tshwj tsis yog zoo, yog li ntawd cov khoom noj khoom haus ntawm rye qhob cij yog ib qho ntawm feem tsim nyog thiab pab tau - xws li ci yog muaj ntau pab me me, thiab fiber uas pab lub cev tshem cov khoom pov tseg. Qhov kev noj haus no yuav pab kom sai saturation, txhim kho cov metabolism , nce qib ntawm cov ntshav liab.
Noj cov zaub mov dub
Nws ntseeg hais tias dub ncuav mog qab zib yog Lavxias teb chaws cov khoom. Cov neeg txawv teb chaws tau nco ntsoov tias Russians nyiam nqaij mus rau cov nqaij. Nyob rau tib lub sijhawm, cov khoom ua los ntawm wholemeal hmoov raug suav hais tias yog cov txomnyem ntawm cov neeg pluag, cov neeg noj khoom noj khoom tsim los ntawm nplua hmoov thiab tsuas yog tam sim no nws tau raug tsim muaj li cas pabcuam dub nciab thaum poob phaus. Tag nrho cov kws kho mob tsis pom zoo xav hloov cov mov dawb hauv cov khoom noj uas muaj xim dub. Unas, muaj ob peb ntau yam ntawm xws li cov khoom - qhov no yog Borodinsky, thiab Darnichny, thiab Stolichny. Tag nrho lawv yog tsim los ntawm cov khoom ntuj tsim kiag li.
Noj cov zaub mov thiab dej
Paradoxically, cov khoom noj raws li dej thiab cov qoob loo pab kom sai sai rau cov neeg uas xav tau poob ntau kilograms li ntau tau. Adhering rau kev noj haus no, ib tug neeg noj txog ob lub ncuav ntawm ib hnub thiab haus ib khob kua txiv hmab txiv ntoo kua dej. Qhov no yog ib txoj kev noj haus zoo heev - dej thiab dub cij pab kom poob ceeb thawj sai, tab sis cov kws kho mob tsis tshua xav txog nws, hais tias qhov kev qhia no tsis poob rog, tab sis leeg nqaij.
Mov ci rau qhov hnyav - daim ntawv qhia
Hauv kev txiav txim siab tsis mus nrhiav ib qho khoom tsim, ntau niam tsev nyiam noj zaub mov noj tom tsev.
Cov khoom xyaw:
- av almonds 100 g;
- av flaxseed 100 g;
- nplej txhuam hniav 4 tablespoons;
- ib pob ntawm ci hmoov 10 g;
- ntsev ib teaspoon;
- tsev cheese nrog ib tug tsawg kawg nkaus roj cov ntsiab lus ntawm 300 g;
- qe dawb 7 daim;
- sprinkling.
Npaj:
- Sib tov hmoov, almonds, flaxseed, ci hmoov, ntsev, bran.
- Yuav kom qhov sib tov no, ntxiv cov qe dawb thiab tsev cheese, ua kom zoo ib yam.
- Muab daim ntawv tso rau hauv lub tais ci thiab txhuam cov phab ntsa nrog hmoov nplej thiab bran.
- Muab mov paj rau hauv pwm, sprinkle nrog cov noob los yog lwm cov hmoov.
- Preheat qhov cub kom 170 degrees, ci rau ib teev.
- Rub cov pwm tawm ntawm qhov cub, cia nws txias me ntsis, yog li ntawd lub khob cij tsis lo rau phab ntsa, thiab tom qab ntawd coj tawm cov khoom tiav.
- Txhaws loo tso rau saum rooj thiab npog nrog cov phuam huv los yog ntswg kom "so."