Nutritionist Barry Sears tau tsim ib qho kev noj haus zoo zonal, uas tso cai rau koj mus ntxuav lub cev ntawm co toxins thiab pab nws kom zoo poob phaus. Qhov zoo ces, qhov system no tsis tas yuav muaj kev txwv ntau thiab yog ua ke ntawm cov nqaijrog, cov rog thiab carbohydrates hauv ib qho tseem ceeb tshwj xeeb. Cov khoom noj txhua hnub yuav tsum muaj 40% carbohydrates, 30% rog thiab 30% protein. Yog tias koj xav tau, koj tuaj yeem noj qhov no tas mus li, vim hais tias kev sib xyaw ua ke ntawm carbohydrates thiab proteins yog qhov sib haum xeeb thiab qhov zoo ntawm lub cev.
Cov kev txwv: cov qib insulin nyob rau hauv cov ntshav
Kev ruaj khov insulin ruaj khov yog qhov tseem ceeb tshaj plaws ntawm kev noj haus no, uas tso cai rau koj noj txhua zaus, tsis muaj kev tshaib plab uas ua rau qis qis insulin hauv cov ntshav.
Nws yog vim li no tias ib txoj kev txwv yog tso rau hauv kev noj haus: qhov tsis kam ntawm cov khoom qab zib, vim nws yog lub qab zib uas ua rau cov tshuaj insulin nce siab dhau, uas ua rau tshaj qhov nyhav.
Cov rog, cov nqaijrog, carbohydrates: ua ke
Raws li qee tus kws tshawb fawb, xws li kev noj haus yog kev tsis ncaj ncees, txij thaum pom kev cai, zaub mov yuav tsum muaj 60% carbohydrates, 10% protein thiab 30% rog, uas yog qhov nyuaj heev yog tias koj noj cov nqaij, qe thiab khoom noj mis nyuj khoom txhua hnub. Txawm li cas los xij, nws tsis muaj cov carbohydrates uas ua rau kom ceev ceev, xws li kev noj haus zoo, vim tias lub cev tsis tuaj yeem tau txais tag nrho cov kev tsim nyog muaj zog nrog zaub mov thiab pib nquag phua lub twb khaws cia ua rog cia.
Zone noj haus: cov ntawv qhia zaub mov
Los soj ntsuam zoo li no yog ib qho yooj yim heev, nws yog txaus noj kom noj li ntawm lub hauv paus ntawm qhov kev pom zoo noj txhua hnub:
- Noj tshais . Ib lub khob tshiab cov tshuaj yej lossis dej kas fes thiab ib khob ntawm oatmeal, muab dej npau npau npau rau 10 feeb hauv qab lub hau.
- Noj tshais ob . Ib tug me me handful ntawm almonds, ib nrab ib apple.
- Noj su . Baked lub quarter ntawm nqaij qaib mis, zaub xam lav ntawm tshiab zaub, ib daim ntawm hard cheese.
- Khoom txom ncauj . Stewed zaub (nrog ib tug qhia tau tias tshaib plab xav ntxiv ib tug puv tes ntawm walnuts).
- Noj hmo . Ib feem ntawm nqaij qaib hau zaub nrog lettuce thiab garnish.
- Ua ntej pw : nrog ib tug qhia tau kev tshaib plab, koj muaj peev xwm haus dej haus kefir los yog noj txiv hmab txiv ntoo.
Txoj kev yooj yim tshaj plaws los ua qhov no yog khaws cov ntawv teev cov khoom noj, uas muaj ntau yam kev pab cuam hauv Internet pub dawb. Muaj koj cia li nkag mus rau cov khoom, thiab lub tshuab xwb suav cov calorie ntau ntau thiab qhov piv ntawm cov nqaijrog, cov rog thiab carbohydrates.