Txhua txhua hnub hauv xov xwm muaj xov xwm tshiab nthuav tawm txog kev noj qab haus huv. Cov khoom ntawm ib tug neeg tau hloov sai heev li uas peb tsis muaj sij hawm ua raws li cov kev hloov no. Peb tsis meej pem, dab tsi yog qhov tseem ceeb, thiab qhov teeb meem dab tsi, koj yuav noj dab tsi thiab yam koj ua tsis tau. Nyob rau hauv qhov tseeb, tiag tiag balanced khoom noj rau tag nrho cov tsis tau. Qhov no yog ib tus neeg. Tab sis cov ntsiab cai ntawm kev noj qab haus huv tseem ceeb tsis hloov. Yog li, xuas khoom noj khoom haus: essence, principles - lub ntsiab lus ntawm kev sib tham rau hnub no.
Hmoov tsis zoo, cov ntaub ntawv qhia txog kev noj qab nyob zoo yog feem ntau ntsib cov xov xwm, tsis yog cov lus qhia tseeb thiab muaj tseeb. Muaj ntau txhiab tus luam tawm haujlwm rau kev noj haus, tab sis nco ntsoov tias lawv txhua tus sim kawm, qee zaum raws li qhov kev xav tau ntawm kev soj ntsuam ntawm. Ntawm lawv lub hauv paus, kev txiav txim siab dav dav tsis tuaj yeem twv tau. Thiab tsuas yog vim hais tias kev noj haus thiab kev noj haus tau dhau los ua ib qho teeb meem tseem ceeb ntawm kev sib raug zoo, cov ntaub ntawv zoo li no muaj siab xav tau. Kev noj zaub mov zoo li cas? Dab tsi yog tom qab cov lus no thiab puas tsim nyog los tsim kev noj haus zoo tagnrho txhua?
Cov khoom noj yuav tsum ua kom haum - qhov no yog dhau qhov tsis ntseeg. Qhov no txhais li cas? Cov khoom noj txhua hnub yuav tsum muaj ntau ntau yam khoom haus uas tsim nyog rau lub neej, tab sis nyob rau hauv qee qhov ntau. Piv txwv, 60 mg ntawm cov vitamin C, los yog 5 grams ntsev. Noj kom noj qab nyob zoo thiab muaj kev zoo, peb yuav tsum noj tsib txiv hmab txiv ntoo thiab zaub ib hnub. Qhov no tsis txhais hais tias koj yuav tsum tau noj tsib zaug thaum nruab hnub kom tshem tag nrho lub tais ntawm nyias. Tsuas yog ib tug puv kua txiv hmab muaj peev xwm sau ib qho kev pab xwb. Koj yuav tau xam koj tus kheej "koob tshuaj" ntawm cov vitamins nrog koj lub hnub nyoog, kev pw ua ke thiab qhov hnyav.
Qhov ua kom qab zib yuav tsum tau txo
Cov tswv yim no yuav tsum tau txhawj txog kev txhawj xeeb hauv cov thawv ntawv uas muaj qhov tsis muaj qab hau. Cov kws khomob pom zoo rau kev nyeem cov ntawv lo. Nco ntsoov tias qab zib yog ib lo lus nug nyuaj. Qhov tseem ceeb tshaj plaws yog li cas nws yog hu ua. Glycemic Performance (GI), uas yog, cov ntaub ntawv hais txog dab tsi yuav tsum tau nyob hauv cov ntshav qab zib tom qab noj cov khoom. Qhov ntau dua ntawm GI, qhov siab dua ntshav qab zib qib. Kev siv cov khoom noj uas muaj GI siab ua rau dhia ntse rau hauv cov theem ntawm cov suab thaj hauv teb rau ib qho loj "txhaj tshuaj" ntawm insulin. Yog li, thaum lub sij hawm muaj kev tshaib plab, koj yuav xav ua rau cov neeg qab zib qab zib zoo - lawv ua rau qhov ntse nce nyob rau theem ntawm cov ntshav. Ib ntus koj xav tias muaj kev xav li cas, koj muaj ntau lub zog thiab lub siab los daws cov teeb meem hauv lub neej. Qhov no yog qhov essence ntawm qhov kev txiav txim ntawm qab zib - "dag" zog. Tab sis qhov no yog ib qho nyhuv luv luv, vim tias koj tsis txawm rov qab mus rau tib theem qis ntshav qab zib, thiab qhov theem no qis dua. Tom qab ntawd koj xav tias txawm ntau tshaib plab, tab sis dhau kev tsaug zog. Qee cov txiv hmab txiv ntoo xws li cov txiv duaj tshiab, txiv ntoo, txiv mab txiv ntoo thiab cov txiv kab ntxwv qaub muaj qhov muag poob qis, vim li ntawd lawv tsis ua rau muaj qhov hloov ceev heev hauv cov tshuaj insulin. Tsis txhob hnov qab tias txiv hmab txiv ntoo thiab zaub yog qhov chaw zoo tshaj plaws ntawm qhov "biologically active components", nrog rau cov vitamin C.
Tab sis yuav tsum ceev faj: theem suab thaj nyob rau hauv cov ntshav yog heev loj heev! Nws tsis muaj peev xwm cais tawm nws kiag li ntawm kev noj haus hauv txhua qhov teeb meem. Ib qho zoo ntawm chocolate yuav tsis ua mob rau koj - ntawm qhov tsis tooj, nws yuav ntxiv dag zog rau koj lub hlwb thiab ua kom koj mus ob peb vas. Tab sis qee cov khoom, txawm tias me me xwb, tuaj yeem hloov theem ntawm cov piam thaj, uas nyob rau hauv xws li mob yog lub luag hauj lwm rau cov khoom ntawm cov ntaub so ntswg.
Li cas rog?
Cov neeg uas npau suav ntawm muaj ib tug zoo nkauj silhouette, feem ntau kiag li tsis pub lawv tus kheej ntawm kev noj ntawm tej rog. Lawv xav tias qhov no yog lub hauv paus ntawm xuas khoom noj khoom haus, qhov chaw ua haujlwm uas nws tsis tau muaj kev tshawb xyuas txhua yam ntawm lawv. Qhov no yog fundamentally tsis ncaj ncees lawm! Ntxiv dua thiab, nco ntsoov tias qee lub cev tsis muaj dej txaus tsim nyog rau lub neej. Cov nqaij noj zaub mov yuav tsum predominate nyob rau hauv kev noj haus, tshwj xeeb tshaj yog rapeseed roj, uas yog tam sim no muaj ib tug renaissance. Tsiaj cov tsiaj tsis tsim nyog rau lub neej, raws li muaj tseeb los ntawm tsheej lab ntawm cov neeg tsis noj nqaij thiab siv tshuaj.
Txawm li cas los xij, lawv yog cov khoom noj tshwj xeeb tshaj plaws, uas yog, cov uas tau raug rov qab kho cov cua sov dua. Feem ntau, vim hais tias muaj coob tus kws kho mob hu rau zaub mov noj ceev. Nws yog nyob rau hauv lub cheeb ntawm "vas nthiv zaub mov" uas lawv siv rov qab roj. Nws mus rau kev ua noj ua haus, piv txwv li, french fries los yog donuts, kub dev los yog hamburgers. Cov roj no ua cov tshuaj uas txhawb nqa hnyav nce tom qab thawj koob tshuaj thiab tuaj yeem mob carcinogenic. Vas nthiv zaub mov kuj muaj cov ntsiab lus calorie heev. Ib pluas su thaum mus xyuas cov khw noj mov yog 1000 tauj calorie, qhov ua neej zoo li niaj hnub koj yuav tsum haus tsis tshaj 1500 calories ib hnub twg. uas yog, noj hmo ib hnub yog qhov yuav luag txhua hnub.
Txo cov ntsev kom tsawg
Ntsev kuj yog ib qho ntawm cov tshuaj tsim nyog rau lub neej, tab sis tsuas yog nyob rau hauv tus nqi ntawm 5 g ib hnub twg. Qhov no tuaj yeem ua tau yooj yim tsis tau ntxiv cov khoom noj haus ntxiv rau peb cov zaub mov. Qhov tseeb yog tias ntsev yog twb muaj nyob hauv cov khoom noj feem ntau. Cov kws kho mob ntseeg tau hais tias cov nroj ntsev yuav tsum yog txawm ploj tag nrho ntawm peb cov chav ua noj, vim cov khoom noj khoom haus niaj hnub no twb dhau lawm. Piv txwv, hauv cov cij tsoos thiab cov hnyuv ntxwm ntsev muaj txog ib hnub twg txhua txhua 100 grams. Peb txhua tus hlub ntsev, nws tsis yog tsuas yog ib qho kev lig kev cai, nws kuj yog ib tug cwj pwm phem. Es tsis txhob sau ntawv 5, peb haus li ntawm 12-15 grams ntsev ib hnub twg. Hmoov tsis, lub cev muaj feem xyuam rau kev noj qab haus huv hauv peb lub teb chaws muaj qhov teeb meem no. Hauv cov teb chaws uas tau tsim, xws li Denmark, Ministry of Health tau txiav txim siab kom txo cov ntsev hauv cov khoom noj. Cov ntsiab lus ntawm cov kev sib txawv no yog cov meej meej, thiab lub txim ntawm cov ntsev tshaj hauv lub cev yog qhov teeb meem loj heev. Tsuas yog ib qhov piv txwv: nyob hauv lub teb chaws twg los ntawm kev noj haus cov ntsev ntau tshaj, muaj ib tug cwj pwm tsis zoo thiab tuag tau txog li 60 xyoo. Nco ntsoov tias ntsev noj zaub mov hauv cov zaub mov yog ib qho cwj pwm phem. Cia peb sim ua hauj lwm rau qhov no, vim hais tias tawg ntawm cov xim dawb nyob rau hauv txhua lub tais yeej tua tob tob thiab zoo ntawm zaub, nqaij thiab khoom noj siv mis. Thiab dhau los ua rau peb raug mob.
Cholesterol
Roj cholesterol yog tsim nyog rau kev ua hauj lwm ntawm lub cev - tsis muaj nws yuav tsis tau cov tshuaj xws li cov tshuaj hormones los yog kua qaub yuav tsim nyog rau kev zom cov nqaij. Tab sis thaum nws muaj ntau dhau, nws pib zwm nyob rau hauv cov hlab ntsha, ua rau atherosclerosis. Nyob rau hauv cov leeg, cov ntshav khiav tsis zoo, thiab tom qab ntawd ces cov ntswg ntawm qog nqaij hlav thiab lub plawv yuav raug cuam tshuam. Yog li, txo cov cholesterol yog ib qho tseem ceeb heev.
Tab sis nws tseem ceeb heev kom paub tias muaj cov ntsiab lus ntawm "zoo" thiab "phem" roj cholesterol. Qhov tseeb tshaj plaws cov ntaub ntawv peb tau txais, yog tias peb kis tau mus kuaj ntshav, uas qhia txog cov qib roj cholesterol hauv cov ntshav, nws faib ua feem. Cov roj cholesterol tau muaj ob lub qhov muag: zoo (HDL) thiab phem (LDL). Peb xav kom txo qib "tsis zoo" cov roj cholesterol, uas yog yooj yim nkag rau hauv cov phab ntsa ntawm cov hlab ntsha. Raws li cov kws txawj, qib "phem" roj cholesterol yuav tsum tsis pub tshaj 130 mg / dl. Tus "roj" zoo "cholesterol" yuav tsum yog yam tsawg 35 mg / dl. hauv cov txiv neej thiab 40 mg / dl. hauv cov poj niam, thaum tus nqi ntawm cov roj cholesterol hauv cov ntshav yuav tsum tsis pub tshaj 200 mg / dl.