Feem ntau cov hluas feem ntau ntsib teeb meem ntawm pob txuv. Kev hu pob txuv tsis yog lawm. Nws tsuas yog ib qho kev xav ntawm lub cev kom hormonal hloov thaum tiav nkauj tiav nraug. Yog li ntawd, kev siv cov tshuaj pleev ib ce, thiab txawm ntau li ntau ntawm cov tshuaj yuav tsis tuaj yeem coj cov txiaj ntsim ntev. Yog tias muaj lub siab xav txo qhov zaus thiab siv khes pob txuv, ces koj yuav tsum pib nrog txoj kev noj haus kom tsawg. Xav txog 6 cov cai ntawm cov khoom noj khoom haus noj tiv thaiv pob txuv.
Noj ntau dua cov txiv hmab txiv ntoo thiab cov khoom noj uas muaj qis globcemic.
Los txo pob txuv, uas yog, pob txuv, sim noj cov khoom noj uas muaj cov ntsiab lus qis gllycemic. Lub ntsiab ntawm cov khoom lag luam glycemic qhia tau hais tias tus nqi ntawm qhov khoom faib rau hauv lub cev, hloov mus rau qhov piam thaj. Ntshav yog peb lub hauv paus ntawm lub zog. Yog hais tias cov piam thaj nkag mus rau hauv cov hlab ntsha ntau tshaj peb lub cev xav tau, ces nws yog cia rau hauv cia hauv daim ntawv cov roj. Cov khoom uas muaj qis glycemic yog cov qeeb qeeb. Ntshav los hauv cov qoob ntog thiab muaj sij hawm ua kom tiav, tsis txau rau cov nqaij rog. Tsis tas li ntawd, tom qab noj zaub mov tsawg-glycemic, qhov kev xav ntawm satiety mob ntev ntev.
Lub rooj nrog glycemic Performance index ntawm cov khoom tuaj yeem nrhiav tau hauv Internet. Tab sis nyob rau hauv luv luv koj tau pom zoo cov khoom nram qab no:
- Khoom noj khoom haus: dub ncuav ci, qhob cij nrog bran thiab nplej lis, cov hmoov nplej oatmeal.
- Kashi los ntawm whole grains - ib qho khoom noj zoo heev tiv thaiv pob txuv. Nws yog ib qhov kev pom zoo kom tsis txhob tsim txom txhua hom flakes, instant porridges, nplej thiab polished mov. Tab sis xim av av yog heev pab tau.
- Txhua yam ntawm berries. Tshwj xeeb tshaj yog strawberries thiab raspberries. Berries kuj muaj ntau ntawm cov tshuaj pab tau rau ntawm daim tawv nqaij. Siab Performance index ntawm glycemic Performance index nyob rau hauv watermelon (qhov no kuj yog Berry). Tab sis muab nws cov seasonality, nws yog tsis tsim nyog sau tsis xws li ib tug delicacy.
- Los ntawm cov txiv hmab txiv ntoo: apples, apricots, peaches, pears, oranges. Tab sis cov kaus poom txiv hmab txiv ntoo ua rau cov nyhuv txawv.
- Cov zaub yog faib ua ob lub chaw pw. Ntawm chav kawm, tag nrho cov zaub yog cov tseem ceeb. Tab sis nyob rau hauv sib ntaus tawm tsam pob txuv, peb yuav pab tau: qej, zaub, txiv lws suav. Thiab kuj dos, cabbage, kua txob, broccoli, eggplant, soybeans, peas, taum. Qhov txawv tshwm sim yog nyiam los ntawm rutabaga, parsnip, qos, zucchini, taub dag, pob kws, turnip.
- Hlawv ntoo noob. Nceb. Walnuts. Txiv laum huab xeeb. Cov txiv hmab txiv ntoo qhuav.
- Cov zaub mov tsis zoo-kua mis tsis zoo.
- Cov chocolate chocolate (tsis mis).
Koj yuav tsum tau ceev faj txog cov dej qab zib uas qab zib los ntawm qab zib. Txawm mus rau freshly squeezed juices. Qaug dej qaug rau lub plab, lawv sai sai nqis, ntuav rau hauv cov ntshav ntau hom tshuaj qab zib. Cov txiav tau muab tso rau hauv nres. Yog li, nws zoo dua rau haus cov dej qab zib qab los yog tom qab noj mov. Ntawm cov kua txiv, kua, txiv kab ntxwv, pineapple yog cov tseem ceeb hauv kev sib ntaus sib tua pob txuv. Ntawm cov hoob kawm, tsis muaj qab zib. Nyob rau hauv dav dav, qab zib nyob rau hauv loj qhov ntau kuj yog tus yeeb ncuab ntawm daim tawv nqaij.
Tsis txhob tsim txom cov khoom noj khoom haus rog.
Cov kev tshawb fawb tau pom tias muaj kev sib raug zoo ntawm kev noj cov khoom siv mis thiab cov tsos ntawm pob txuv. Cov khoom noj khoom haus muaj cov nyhuv rau ntawm cov tshuaj insulin thiab testosterone. Omega-6 fatty acids uas muaj hauv cov kua mis nrog cov Omega-3 fatty acids. Omega-3 acids sib ntaus nrog tus mob.
Ntawm chav kawm, koj tsis tuaj yeem siv cov khoom noj siv mis, tshwj xeeb tshaj yog thaum cov hluas. Tsuas nqus cov khoom noj uas muaj roj tsawg thiab tsis muaj qhov sib ntxiv ntawm qab zib. Yuav kom compensate rau qhov xav tau rau calcium, haus ntau dua: sardines, qe, parsley, almonds, txiv ntseej roj.
Ua kom muaj cov kua roj ntawm Omega-3 fatty acids.
Yuav tsum tsis txhob mob ntawm daim tawv nqaij, koj yuav tsum tso tseg cov "tsawg-zoo" yam. Xws li cov rog muaj nyob rau hauv cov khoom noj feem ntau. Tsis nco qab txog lub sijhawm khoom noj khoom qab zib, ncuav qab zib, zaub mov noj ceev (porridge, mashed potatoes, pasta, soups). Tsis nco qab, nyiam dua mus ib txhis, hais txog qhov khoom noj khoom haus vas nthiv - cov khoom noj ceev.
Tab sis ntau dua zaub mov uas muaj roj omega-3 fatty acids. Lawv yog cov tseem ceeb hauv cov khoom noj khoom haus tawm tsam cov pob txuv. Cov no muaj xws li oily ntses, rapeseed roj, flaxseed. Kuj, qhov favour rau qhov sib piv ntawm fatty acids thiab cov protein ntau yog: sardines, shrimps, qwj nplais, qoob loo, ceev. Yog tias koj tsis tuaj yeem yuav cov khoom no tsis tu ncua, koj tuaj yeem pab lub cev nrog tsiav tshuaj nrog roj ntses.
Txuag koj tus kheej los ntawm kev lag luam noj.
Sim txo cov nqi, feem ntau cov zaub mov lag luam siv cov khoom pheej yig. Pheej tshwj xeeb tshaj yog lub xub ntiag nyob rau hauv lawv ntawm transgenic nqaijrog uas ua rau pob txuv. Ua tib zoo saib cov ntawv ntawm cov khoom uas koj yuav khoom. Cov khoom noj yuav tsum npaj rau tom tsev. Siav on steam, nws retains tseem ceeb thaj chaw thiab tsis muaj tshuaj lom molecules.
Saib seb qhov nyiaj qiv hauv acid.
Acid-qhov pib tshuav yog qhov sib npaug ntawm acidic thiab alkaline cov tshuaj uas peb siv hauv. Yuav kom tswj tau qhov txiaj ntsig no, nws yog qhov tsim nyog los suav cov khoom noj. Rau ¼ feem ntawm acidifying khoom yuav tsum txhawm rau ¾ ntawm alkalizing cov khoom. Acid-qhov pib tshuav yog qhov tseem ceeb rau kev sib tshuam hauv cov "metabolism hauv intercellular" thiab cuam tshuam cov pob txuv ntawm pob txuv.
Alkalizing cov zaub mov yog nplua nuj hauv dej, cov zaub thiab txiv hmab txiv ntoo. Nws yog tseem ceeb los haus dej ntxhia dej, nplua nuj nyob rau hauv bicarbonates. Piv txwv ntawm acidifying khoom: cereals, khob cij, parmesan cheese. Cov ntaub ntawv qhia ntxiv txog acid acid-base yuav muab tau los ntawm tus kws qhia noj haus.
Hlub txoj kev noj qab nyob zoo.
Tej zaum nws yuav zoo li pom tseeb, tab sis txoj kev noj qab nyob zoo hauv lub neej muaj txiaj ntsim zoo. Nrog rau kev noj qab haus huv ntawm daim tawv nqaij. Txoj kev ntawm lub neej yog nyob ntawm plaub yam tseem ceeb: lub cev thiab lub hlwb, kev noj haus, kev pw tsaug zog thiab kev cuam tshuam ntawm kev ntxhov siab. Cov tub hluas ntxhais hluas yuav tsum tau koom nrog cov kev ua si khaus. Nyob rau hauv kev noj haus nws yog pom zoo kom ua raws li txoj cai ntawm "plaub quarters". Nyob rau hauv kev noj haus yuav tsum yog ib lub hlis twg ntawm txiv hmab txiv ntoo, ib lub quarter ntawm zaub nyoos, ib lub hlis twg ntawm zaub zaub thiab ib lub quarter ntawm cov protein. Yuav kom tsaug zog nws yog ib qhov tsim nyog yuav tsum tau pw tom qab thawj yawn, tab txawm tias qaug zog tsis hnov. Yawning yog lub teeb liab ntawm koj lub cev uas nws xav tau kev so.
Siv 6 txoj cai ntawm cov khoom noj khoom haus kev noj haus tawm tsam pob txuv tsis tsuas yog txo cov txheej txheem ntawm daim tawv nqaij, tab sis tseem ntxiv dag zog rau lub cev raws li ib tug tag nrho.