Ntau tus neeg uas muaj qhov nyhav tshaj, ntau txoj hauv kev nrog nws. Ib cov tshuaj universogram rau kilograms tsis tau pom nyob deb, tab sis nws muaj tsawg kawg yog ob peb txoj kev uas cov kws kho mob tsis muaj dab tsi thaiv.
Qhov tseeb hais tias cov khoom noj nyuaj yog cov teeb meem, lawv twb paub txhua yam. Tsis ntev dhau los, tau tshawb nrhiav kev tshawb fawb los ntawm kws kho mob, lawv tau hais tias qhov kev txiav txim siab ntawm cov khoom noj khoom haus ib zaug-thaum: nws ua rau peb tsis nce qhov hnyav ntawm qhov ntau tshaj ntawm cov carbohydrates, yog li nws yog qhov muaj txiaj ntsig thiab txaus ntshai los zaum ntawm ib qho ntawm cov proteins. Leej twg paub, tej zaum nyob rau hauv 50 xyoo lub sij hawm nyob rau hauv txoj kev hauv qab no kom poob phaus, dhau lawm, yuav pom cov flaws. Tab sis thaum lawv yog - qhov zoo tshaj plaws thiab zoo tshaj plaws ntawm cov khoom siv niaj hnub no poodology.
1. KHOOM NOJ KHOOM HAUS
Nws tau xub tham txog nyob rau hauv 80s ntawm lub xyoo pua xeem, tab sis ua pov thawj nws cov hauj lwm zoo li ntxov raws li lub 90's. Tib lub sij hawm nws tau lees paub tias cov rog ntawm ob sab tsis txawv ntawm cov rog hauv cov zaub mov, uas txhais tau hais tias nws tsim nyog hloov cov khoom noj uas tsis muaj rog, vim tias qhov hnyav yuav pib ploj mus.
Kev noj haus no yooj yim dua txhua tus. Koj muaj zog thiab lub zog, noj txhua yam thiab txhua lub sijhawm, thiab qhov hnyav yog txo los ntawm 1.5-2 kg ib lub hlis.
Qhov ntawd yog, ntau npaum li kws kho mob pom zoo thiab pom zoo. Muaj tseeb tiag, nws yog qhov kev ntseeg tias txhua yam uas tau txais rau koj ntawm lub rooj lossis hauv lub tub yees, yuav muaj roj tsawg lossis muaj roj tsawg. Yog hais tias nqaij, ces nqaij tawv nqaij los yog nqaij npuas, qaib cov txwv nqaij los yog nqaij qaib tsis muaj tawv nqaij. Yog hais tias tus ntses, ces lub npog, qhov chaw pov npav thiab lwm yam li: rog mackerel los yog salmon yuav tau noj tsuas 1-2 zaug hauv ib lub hlis. Yog khoom qab zib, ces marmalade, pastilles thiab marshmallows. Mis nyuj haus thiab kefir - 1%, tsev cheese - skim. Muaj ib hnub pub ntau tshaj 40-50 gram roj.
Peb qhov kev luj xyuas:
+ zoo dua qub dua lwm cov khoom noj
+ tsis pub txwv khoom
+ muaj sij hawm twg thiab nyob qhov twg koj xav tau
+ tsis tas yuav suav cov calorie ntau ntau
+ muaj laj mej pej xeem muaj khoom
+ tus neeg saj nyiam yog raug coj mus rau hauv tus account
- Muaj kev txwv nruj ntawm rog (tsawg tshaj li 15-20 g ib hnub), tsis muaj peev xwm ntawm cov roj-soluble vitamins A, D, E, K thiab polyyunsaturated fatty acids yuav tshwm sim.
2. CRUSHED KHOOM NOJ (GRAYING)
"Cov khoom noj tshiab", uas yog hu ua greasing (los ntawm lus Askiv los ntawm lo lus "graze") hauv qhov tseeb, tau ntev lawm. Qhov no yog ib qho noj cov zaub mov, qhov tseem ceeb rau ob leeg hnyav, thiab rau cov kab mob ntawm txoj hnyuv. Lub ntsiab zoo dua - greasing txo lub hnub calorie kom tsawg. Cov kws tshawb fawb tau tsim tsa tias ntau zaus peb noj, tsawg dua cov calorie ntau peb yuav tsum tau saturate.
Qhov nruab nrab, calorie ntsiab lus ntawm kev noj haus yog txo los ntawm 10-15%.
Kom muaj qhov hnyav, thiab qhov no zoo, tab sis yog grazing muaj ob peb ntau qhov zoo. Yog tias tsis muaj overeating (thiab nrog cov zauv feem ntau nws tsis tshwm sim), ib tug neeg ua zoo hmo no thiab muaj peev xwm ua hauj lwm txhua hnub, thiab nws lub zog kuj nce. Zoo, thaum kawg, tawm tsam tom qab ntawm greasing normalized, uas nyob rau hauv nws tus kheej kuj ua rau poob.
Peb qhov kev luj xyuas:
+ xws li kev noj haus yog cov tseem ceeb nyob rau hauv cov kab mob ntawm gastrointestinal ib ntsuj av, nws tiv thaiv kev loj hlob ntawm atherosclerosis, arterial hypertension, slows cia kev laus.
+ Cov nyhav nyhav nyhav nyhav ntawm cov hnyav tuaj yeem ua tau zoo dua yog tias qhov kev poob ntsej muag tseem dhau mus rau cov zaub mov tsawg
- Yog tias koj tsis yog tus niam tsev , koj yuav tsum nqa khoom noj nrog koj txhua lub sijhawm: koj tsis tuaj yeem hla tau cov zaub mov.
3. QHOV QAUV DISH
Yog 50-60% ntawm koj cov khoom noj yog cov carbohydrates, 25-35% yog cov "zoo" (mono- thiab polyunsaturated) rog, thiab 10-20% yog cov proteins, koj tuaj yeem ua kev zoo siab rau koj tus kheej: koj cov khoom noj yog balanced. Koj tsis yog tus kws qhia noj haus thiab koj tuaj yeem tsis suav cov khoom siv hauv cov tais diav? Tom qab ntawd siv lub phaj qauv. Nws yuav qhia rau koj seb cov khoom noj khoom haus dab tsi thiab qhov sib piv yuav tsum nyob rau hauv koj lub rooj, kho qhov loj me ntsis - thiab pab poob phaus!
Yog tias lub sijhawm xyoo, txhua txhua hnub kom muaj noj hmo thiab noj mov ntawm ib tus qauv "phaj qauv", nws yog qhov tseeb tiag kom poob 20-25 kg.
Yog li, peb siv lub nkoj ntau tshaj plaws rau chav kawm thib ob thiab lub hlwb sib cais mus rau plaub qhov chaw. Ib nrab yuav tsum yog zaub los ntawm cov zaub - tshiab, hau kub los yog siav hauv ob chav boiler, ntawm ib cov hniav nyiaj hniav kub, nrog cov roj me me los sis roj tsawg (kua, kua txiv qaub, balsamic vinegar), los yog tsis muaj kev refueling.
Ib lub hlis twg yog ib qho garnish (boiled cereals, potatoes, pasta), hnav ris tsho nrog cov roj tsawg (tsis tshaj 120-150 g). Lwm lub hlis ntawm lub phaj yog noj los ntawm cov khoom noj uas muaj protein ntau (nqaij tsawg, nqaij, nqaij qaib los yog qaib cov txwv tsis muaj tawv nqaij, nqaij nruab deg, cov khoom noj) - ntsuas txog 100 g.
Noj su los noj hmo ua raws li cov mis nyuj uas muaj roj tsawg, kefir, tsis muaj dej qab zib lossis dej. Koj ntxiv tau noj 1-2 slices ntawm tag nrho grain khob cij, thiab dessert kom txaus siab rau txiv hmab txiv ntoo los yog txiv hmab txiv ntoo.
Peb qhov kev luj xyuas:
+ Muaj ntau yam, balanced diet nplua nuj nyob rau hauv cov vitamins thiab microelements
+ tsawg kawg nkaus ntawm kev txwv
+ tsis tas yuav suav cov calorie ntau ntau
+ muaj laj mej pej xeem muaj khoom
+ tus neeg saj nyiam yog raug coj mus rau hauv tus account
- Kev noj zaub mov yuav zoo li dawb rau cov neeg uas xav tau kev tswj, nruj ntug thiab cov lus qhia ua kauj ruam.
4. LUB CLUB "NRHIAV ZOO"
Los txo qhov hnyav, koj yuav tsum muaj kev sib txuam nrog peb yam - kev noj haus, kev ua haujlwm rau lub cev thiab kev xav ntawm lub hlwb. Club "HP" yuav siv tag nrho peb qho. Ntawm no koj yuav pom koj tus kheej nyob rau hauv ib lub voj voos ntawm cov neeg zoo li neeg nyiam. Koj yuav muab tswv yim rau kev noj haus (balanced) raws li "phaj qauv", tsawg-rog, feem ntau). Lawv yuav qhia koj txog roj hlawv kev xyaum. Thiab feem ntau tseem ceeb - piav qhia txog kev mob li cas nrog rau kev ua haujlwm qub nrog kev ua haujlwm tshiab.
Ntau tus kws kho mob tau pom zoo tias qhov tseem ceeb tshaj plaws rau qhov hnyav yog daws teeb meem lawv lub hlwb.
Hauv lub cev, txhua yam yog sib txuas, thiab peb sim ua kom them nyiaj rau qhov tsis muaj ib yam dhau ntawm lwm tus. Yog li, cov zaub mov yuav hloov peb, tiv thaiv peb ntawm kev ntxhov siab. Nrog rau tus kheej tsis tshua xav, thawj rog ua rau lub siab tawv thiab ua rau nws tus kheej muaj kev ruaj siab. Pawg kawm hauv cov club "We Lose Weight Correctly" pab ib tug neeg tiv thaiv teeb meem ntawm tus kheej, nce tus kheej - thiab thaum kawg poob ceeb thawj.
Peb qhov kev luj xyuas:
+ kev qhia ua ke
+ kev hloov hauv kev ua neej, uas ua rau muaj kev ua haujlwm ntev
+ muaj kev ruaj ntseg thiab muaj kev ruaj ntseg zoo heev uas los ntawm ntau cov rog
- Daim pib mus rau ib pab them nqi
- cov khoom noj thiab cov khoom noj raws li "HP" system muaj kwv yees nyob rau hauv cov ntsiab lus, thiab muaj kev tsim txom - piv txwv, siv txhua hnub cov qhab nia rau cov khoom qab zib.
5. KHOOM PLIG NTXHAIS
Lub satiety ntawm cov khoom thiab nws cov calorie ntsiab lus tsis muaj feem rau txhua lwm yam. Qhov yooj yim piv txwv yog 200 gram ntawm mov nplej thiab ib tug tablespoon ntawm zaub roj: muaj 150 kcal muaj thiab muaj, tab sis mov yog ntau yam zoo. Kev paub txog qhov no, cov neeg tsim khoom pib tsim cov khoom "nrog ntau tshaj plaws ntawm satiety nrog cov calorie tsawg kawg" - cocktails, sab lauj kaub tais diav thiab kua zaub uas txhawb kev poob phaus.
Lawv tsis faib cov rog uas tuaj yeem nrog zaub mov, thiab tsis muaj cov co toxin. Tsuas yog vim hais tias ntawm high concentration ntawm proteins, vitamins, minerals thiab kab kawm, cocktails yog sai saturated. Thiab yog hais tias koj noj lawv ua ntej noj mov (tsis muaj cov ntaub ntawv yuav tsum tau hloov los ntawm cov zaub mov yooj yim!), Caloric intake ntawm cov khoom txhua hnub yuav txo tau 20-30%.
Tus nqi ntawm qhov poob phaus nrog kev txais tos ntawm cocktails - los ntawm 2 mus rau 4 kg ib lub hlis.
Txawm li cas los xij, cov kws kho mob qhia kom tsawg dua them sai sai rau qhov hnyav thiab ntau dua - kom muaj kev nplij siab thiab zoo. Tom qab tag nrho, qhov tsawg dua kev ua hauj lwm uas peb siv rau qhov poob phaus, nws yooj yim dua yuav ua rau tus neeg mob tsis zoo.
Peb qhov kev luj xyuas:
+ khoom noj txom ncauj zoo nkauj
+ caloric cov ntsiab lus ntawm kev noj haus yuav txo qis (tom qab koj cocktail koj xav noj tsawg dua)
+ txhawb kev noj zaubmov nrog thinning vitamins thiab microelements
tej zaum yuav tsis nyiam saj
Ua kom tau zoo dua, kev kho ntxiv rau kev noj haus ntxiv
6. LOW-CALORIES DIET
Kev sim thwmsim ntawm cov tsiaj txhu tau pom tias qhov txo qis hauv calorie tsawg zog nce lub neej expectancy los ntawm 40%. Muaj peev xwm noj cov zaub mov uas tsis muaj calorie tsawg ua rau neeg nyob ntev? "Yog," said tus Japanese Okinawa confidently, raws li kev soj ntsuam ntawm nws cov neeg sib tw los ntawm cov kob ntawm Txoj Kev Ncaj Ncees. Hauv lawv txoj kev noj haus, lawv muaj 20% tsawg dua cov calorie ntau rau lwm tus neeg nyob hauv lub teb chaws ntawm lub hnub tshav, tab sis lawv nyob 7-10 xyoo ntev dua!
Cov ntsiab lus ntawm cov khoom noj yog txo los ntawm kev tshem tawm txhua yam kev tsim txom, xws li cov ncuav thiab khoom qab zib.
Tab sis zaub ntsuab, zaub, ntses, nqaij qaib, qe dawb thiab legumes yog txais tos txhua txoj hau kev. Cov neeg tau txais kev pab ntawm cov rog ntawm Okinawa txwv tsawg kawg, tsuas yog qee sij hawm cia lawv tus kheej mus rau lub caij zaub xam lav nrog zaub roj los yog noj avocados.
Rau cov txiv neej, noj tsawg-calorie yog ib txoj kev ua neej, thiab poob phaus tsis xaus rau nws tus kheej. Lub cev qhov ntsuas ntawm cov neeg zoo li hauv qab no - thiab nws yuav tsis yog, los ntawm ib hnub rau ib hnub kom haus tsuas yog 1200-1300 kcal?
Peb qhov kev luj xyuas:
+ lub hauv paus ntawm kev noj haus - optimizing qhov zoo ntawm cov khoom noj
+ txav tau qhov nyhav ntawm qhov chaw tuag thaum pib poob qhov ceeb thawj
- yog tsis muaj cov ntaub ntawv txhim khu kev noj qab haus huv ntawm cov khoom noj uas tsis muaj calorie tsawg hauv lub neej expectancy
- koj yuav tsum tswj koj tus kheej hauv kev tswjhwm
ntxiv no cov khoom noj khoom haus meager nrog lub cev muaj zog, feem ntau yuav, yuav tsis vam meej
deficiency ntawm cov vitamins thiab microelements yog tsim
tiv thaiv rau cov neeg uas muaj lub siab xav orthorhysis thiab anorexia
- tsis hloov txoj kev ntawm lub neej, muab ib ntus tshwm sim
- qhov kev pheej yig ntawm kev cuam tshuam thiab kev xa rov tuaj ntawm kilograms yog siab
7. TSHAWB FAWB
Yog hais tias koj ntseeg Mireille Guiliano, tus sau phau ntawv zoo tshaj plaws "Vim li cas ho tsis yog Fabkis cov poj niam tau txais rog?", Nws cov neeg noj mov noj mov, tsis txhob noj cov khoom noj thiab tsis raug kev txom nyem. Lawv nyiam noj cov zaub thiab txiv hmab txiv ntoo, ua raws li txoj cai "tsawg dua yog qhov zoo dua" thiab ntxub khoom noj ceev ceev. Fabkis cov poj niam tsis ntseeg siab, tiam sis "tus neeg mob siab khab". Lawv taug kev thiab tsis txhob siv cov tshuab nqa. Thiab yog vim li cas lawv thiaj li muaj cov duab zoo heev!
Rau nws nyeem Mireille qhia kom paub noj cov zaub mov tsis muaj calmly, tsis muaj fanaticism, feem ntau thiab tsawg los ntawm me ntsis, txav ntau thiab haus dej kom ntau.
Ib qho tswv yim tseem ceeb ntawm Fab Kis: "Yog tias tsis muaj sij hawm los zaum rau noj, nws yuav zoo dua tsis txhob noj txhua."
Txoj kev xam nrog 3 phaus. Thawj (3 lub lim piam) - khaws lub chaw muag ntawv: nws yuav pab koj paub txog koj cov kev qaug zog. Qhov thib ob theem (los ntawm ib lub hlis mus rau peb) yog kev hloov hauv kev noj haus. Lub sijhawm no, koj yuav tsum kawm kom txaus siab rau qhov khoom noj khoom haus zoo, tsis yog nws ntau npaum li cas. Qhov thib peb theem zoo ib yam li tus thib ib, tab sis nws twb tau qhia "teeb meem" rau kev noj haus, uas tau txwv tsis pub ua ntej. Thiab tom qab ntawd los txog theem ntawm kev tswj qhov yoojyim zoo: koj tseem ua neej nyob raws li Fabkis tus poj niam mus txog hnub kawg ntawm koj lub hnub.
Peb qhov kev luj xyuas:
+ tsis muaj kev txwv
+ "gaming" txoj kev ua kom poob phaus ntau li ntau
+ siv tau ua ib lub tswv yim keeb kwm yav dhau los nrog rau lwm txoj kev ua kom poob ceeb thawj
- yuav tsum muaj ntau txoj kev paub txog cov khoom
8. TSEV NEEG RAU TUS NEEG GLYCEMIC
Lub tswvyim ntawm Glycemic Performance Index (GI) yog nkag tau rau hauv kev xyaum los ntawm cov kws kho mob uas pab cov neeg mob ntshav qab zib. Qhov tseeb yog tias cov zaub mov carbohydrate hloov cov piam thaj hauv cov ntshav sib txawv. Qee cov khoom nce nws ho, lwm tus - nruab nrab, lwm tus - me ntsis. Qhov peev xwm no kuj hu ua glycemic Performance Index (GI). Kev thaj yeeb yog siv GI glucose los yog khob cij dawb, nws yog sib npaug 100. GI ntawm 70 thiab siab tshaj yog suav tias yog siab, ntawm 56 mus rau 69 - nruab nrab, los ntawm 55 thiab qis dua. Qhov tsawg GI, qhov zoo rau kev poob phaus.
Yog xav kawm glycemic indexes yooj yim, tab sis tib yam khoom muaj peev xwm muaj GI sib txawv nyob ntawm txoj kev kho mob.
Piv txwv, nws yog qis tshaj hauv cov txiv hmab txiv ntoo crushed tshaj li nyob hauv cov cua daj cua dub los yog paj kws. Tsis tas li ntawd, tsis txhob hnov qab tias muaj cov khoom uas muaj GI, tab sis me me, tab sis cov rog muaj siab. Nws yog chocolate thiab feem ntau ceev.
Lwm "tswv yim," uas yuav tsum tau nco ntsoov los nco ntsoov, yog tias qhov khoom ntawm qhov muag yuav sib txawv nyob ntawm seb peb puas noj nws los ntawm lwm cov khoom noj los yog nrog nws. Yog tias ib lub phaj GI siab dua li lwm tus, ces tus uas ntau tshaj yuav ua rau qhov teeb meem tshwm sim hauv nws cov kev coj. Yog li ntawd, hauv particular, dieters ntawm qhov kev ntsuas glycemic tsis pom zoo noj tshais porridge thiab cov qe scrambled.
Peb qhov kev luj xyuas:
+ yuav siv tau los ntawm ob qho tib si diabetics thiab cov neeg txom nyem los ntawm rog thiab ua txhaum ntawm carbohydrate metabolism.
- ntawm cov rooj sib tham thiab kev txwv, lub taub hau mus ncig
- tsis hloov txoj kev ntawm lub neej, muab ib ntus tshwm sim
- qhov kev pheej yig ntawm kev cuam tshuam thiab kev xa rov tuaj ntawm kilograms yog siab