Nyob rau hauv lub ntiaj teb niaj hnub no, kev txhawj xeeb txog kev zam tsis tsuas yog khaub ncaws, tsim thiab accessories, tab sis kuj noj haus. Niaj hnub no nyob rau hauv qhov qeb duas ntawm qhov chaw thawj qhov chaw yog nyob ntawm khoom noj khoom haus raws li cov khoom siv tsawg-carb. Niaj hnub no, ntau cov neeg tsim tawm xav tau nyiaj khwv tau los thiab tsim cov khoom siv nrog tsawg kawg nkaus ntawm carbohydrates: qhob cij, ncuav pastries, pasta, thiab lwm yam.
Cov khoom siv puas tsawg tsawg?
Ua ntej koj ua raws li cov qauv no, koj yuav tsum to taub qhov teeb meem no kom meej meej. Thawj lo lus nug uas tshwm sim: "Dab tsi hloov cov carbohydrates?". Xws li cov khoom uas muaj cov proteins thiab, nyob rau hauv lub ntsiab, kua thiab nplej. Yog hais tias koj sib piv cov ntsiab lus caloric , nws hloov tawm tias 1 g ntawm carbohydrates muaj 4 kcal, thiab 1 g ntawm protein, dhau, 4 kcal. Yog li ntawd, xws li kev hloov tsis cuam tshuam rau cov nqi calorific. Yog hais tias carbohydrates raug hloov los ntawm cov rog, ces cov ntsiab lus ntawm cov khoom qes-carb ua rau ntau dua.
Los txo tus nqi ntawm carbohydrates, qee cov chaw muag tshuaj siv hloov suab thaj, uas yog ib qho ua rau kev rog. Tsis tas li ntawd, fiber ntau ntxiv rau tej khoom, uas yog pab tau rau lub cev, tab sis ntawm no lo lus nug tshwm sim: "Vim li cas thiaj them ntau ntxiv?", Vim tias koj tuaj yeem yuav ciaj ciam qhaub cij, thiab lwm yam.
Sau cov khoom ntawm cov khoom noj uas tsis tshua muaj neeg noj
Yog tias koj tsis nco ntsoov khaws cov khib nyiab thiab tsis yuav cov khoom uas muaj cov ntsiab lus tsawg carbohydrate, thiab noj cov khoom ntuj, koj tuaj yeem daws qhov teeb meem nrog kev rog. Ua ntej pib, nws yog ib qho tsim nyog yuav ua rau cov khoom noj txhua hnub uas muaj fibrous carbohydrates, xws li cauliflower, zucchini, thiab lwm yam khoom noj khoom haus. asparagus, thiab lwm yam.
Cov ntaub ntawv ntawm cov khoom siv qis carb
Daim ntawv teev cov khoom noj uas muaj cov carbohydrate tsawg thiab cov zaub mov txhua hnub
Yog tias koj txiav txim siab siv qhov hom kev poob qis thiab ua rau cov zaub mov hauv cov zaub mov, ib qho kev txheeb ze yuav pab koj:
- Noj tshais . Nyob rau hauv thaum sawv ntxov, koj muaj peev xwm haus dej haus tsuas kasfes lossis tshuaj yej, tab sis es tsis txhob qab zib, zib mu yog zoo tshaj plaws siv. Koj tseem noj tau tsawg tsawg rog, yog ib qho qhaub cij ntawm cov qhob nplej nrog tsev cheese thiab qe.
- Noj su . Lub sij hawm no, koj yuav tsum tau noj cov protein, lub luag hauj lwm uas ua rau cov nqaij ntshiv, piv txwv, nqaij qaib los yog nqaij, thiab ntses - ntses liab los yog ntses. Tsis tas li ntawd, thaum noj su koj tuaj yeem npaj cov zaub xam lav, ob qho tib si tshiab thiab khuav zaub. Rau kev refueling, nws yog qhov zoo tshaj los xaiv cov txiv ntseej roj lossis txiv qaub kua txiv.
- Noj hmo . Nws yog qhov zoo tshaj plaws yog tias qhov kev noj mov no yuav siv 3 teev ua ntej yuav mus pw. Cov zaub mov yuav zoo li cov pluas su, tsuas yog nws tsim nyog txo cov khoom. Rau noj hmo, koj tuaj yeem npaj zaub stew lossis casserole.
Nws yog qhov zoo tshaj plaws yog tias koj yuav khoom tsawg-carb khoom tam sim ntawd rau ib lub lim tiam. Thaum koj tau ua kom yog, koj yuav daws sai sai nrog txoj haujlwm. Yog li, txhua txhua hnub yog pub tsis pub tshaj 300 gram ntawm nqaij los yog ntses, xws li zaub, daim ntawv yog loj heev: cucumbers, txiv lws suav, carrots, dos thiab lwm tus, tiam sis feem ntau tseem ceeb - tsis muaj hmoov txhuv nplej siab.
Qhov loj tshaj plaws yog ua tsis dhau nws thiab tsis cais tag nrho cov carbohydrates tag, raws li qhov no yuav ua rau lub fact tias lub cev yuav noog cov khoom lwj. Qhov no yog 60 g carbohydrates ib hnub twg.
Cov txiaj ntsig ntawm cov khoom noj uas tsis tshua siv-carbohydrate:
- Koj tsis tas yuav xav txog cov carbohydrates xws li calorie ntau ntau.
- Cov khoom noj tsawg-carbohydrate yog cov khoom noj zoo heev.
- Pab hloov khoom noj kom zoo.
- Yuav pab muab tshem tawm ntau tshaj qhov ceeb thawj hauv ib lub sijhawm luv luv.