Li no, nws yog ib qho tsim nyog yuav tau paub seb cov khoom siv los them nqi tshwj xeeb rau thiab yuav tsum qhia lawv rau hauv koj cov kev noj haus. Tsis tas li ntawd, muaj qee txoj ntsiab lus ntawm kev noj haus, kev ua raws li uas tseem ceeb heev nyob rau lub caij nyoog ntawm tus kab mob. Yog li koj xav noj dab tsi nrog kev ua kom mob caj pas dua?
Ua ntej tshaj plaws, koj yuav tsum txiav txim siab seb yuav tsum tau nyiaj ntau npaum li cas rau lub cev. Yuav kom overeat nws yog tsis yooj yim sua, txawv lub cev yuav siv ntau rog rau plab zom mov, uas yuav cuam tshuam rau kev txawj ntse ntawm kev siv tshuaj yeeb dej caw. Tsis tas li ntawd, nws yog ib qhov tsim nyog los txo cov khoom noj uas muaj cov proteins uas sib xyaw nrog cov carbohydrates.
Txoj cai thib ob tseem ceeb ntawm kev noj haus thaum muaj kev ua rau mob ntxiv ntawm kev mob caj dab yog kom tsis txhob noj nqaij thaum lub sij hawm sib ntaus sib tua tawm tsam tus kab mob. Yog tias koj tuaj yeem tsis tau ua li no rau ib qho twg, ces sim tsim koj cov khoom noj txhua hnub kom cov protein cov ntsiab lus ntawm cov nqaij cov nqaij yog qhov tsawg dua qhov kev faib ua feem ntawm cov nroj tsuag thiab mis nyuj hlav (tshwj xeeb tshaj yog fermented mis).
Thirdly, cov zaub thiab txiv hmab txiv ntoo yuav tsum tsis pub tsawg tshaj peb lub quarters ntawm koj cov khoom noj txhua hnub. Txiv hmab txiv ntoo pab peb lub plab zom sai dua kom paub daws cov khoom noj khoom haus. Qhov no yog vim lub fact tias cov enzymes ntawm cov txiv hmab txiv ntoo ua rau kom muaj kev sib tawg ntawm cov nqaijrog thiab carbohydrates ntawm lub ntsiab tais diav. Qee cov txiv hmab txiv ntoo pab kom zom cov nqaijrog, thaum lwm tus neeg muaj kev tsis sib haum thaum digesting carbohydrates. Yuav kom pab tau cov proteins succulent berries thiab txiv hmab txiv ntoo: raspberries, strawberries, lemons, blueberries, apples, blueberries. Split thiab digest carbohydrates yuav pab kom qab zib pears, plums, figs, qaug qoob loo, hnub, txiv tsawb.
Cia peb piav qhia ntxiv txog dab tsi yuav tsum yog koj noj txhua hnub. Pluas tshais yog qhov zoo los pib nrog cov txiv hmab txiv ntoo, nws yuav muab lub cev thiab lub zog rau hnub tom qab. Tsis txhob ntshai, xws li kev noj tshais yuav tsis tshaib plab, tab sis nyob rau qhov tsis zoo siab. Muaj tsis muaj dab tsi ua rau cov khoom noj khoom haus zoo li no ua rau lub cev muaj zog ntawm ib tug neeg thaum sawv ntxov mus rau lub sijhawm uas nws muaj lub zog txaus tsis tuaj yeem hloov cev rau pluas su, tab sis kuj yog sib ntaus nrog cov pob qij txha. Tom qab tag nrho, qhov tshaj plaws yog tias thaum pw tsaug zog lub cev tseem mus zom koj noj thaum noj hmo. Yog li, thaum koj sawv ntawm koj pov tseg, lub zog tau sau ib hmos. Tsaus thiab rog pluas tshais tsis zoo rau cov pob qij txha. Cov txiv hmab txiv ntoo yuav tsum hno cov tshuaj enzymes rau hauv koj cov ntshav. Yog tias koj tuaj yeem tsis kam txais qhov kub, ces noj porridge nrog txiv hmab txiv ntoo, pab zom cov carbohydrates (txiv apples, qaug qoob loo, thiab lwm yam). Koj tuaj yeem noj qe, tab sis kuj sim ua qhov no nrog txiv hmab txiv ntoo.
Lub ntsiab cai ntawm kev noj su yog kev sib xyaw ntawm cov khoom noj protein thiab zaub. Tsuas nco ntsoov hais tias zaub yuav tsum noj ntau dua peb zaug dua cov khoom noj protein. Raws li cov nqaij thaum ua kom mob caj dab tuaj yeem ua ib tus qhua rau hauv koj lub rooj, noj ntses, nqaij qaib nqaij, cheese, qe. Tsis txhob hnov qab txog cov nqaijrog ntawm zaub keeb kwm: lentils, peanuts, soy.
Rau noj hmo, koj tuaj yeem noj porridges thiab nplej zom, uas yog, carbohydrates, tab sis tas nrog cov zaub tshiab, uas yuav tsum tau ntau dua hauv phaj.
Nco ntsoov noj cov khoom noj uas muaj fiber ntau. Lawv yog cov tseem ceeb rau ntau yam kab mob, nrog rau kev mob caj dab. Nyob rau hauv daim ntawv ntawm xws li cov khoom yog legumes, qhuav apricots, beets, carrots, kua txob liab qab zib, cabbage, zucchini, squash, dib, eggplant, lws suav. Ib tug ntau ntawm no muaj txiaj ntsim tshuaj nyob rau hauv qhuav nceb, hnub, taub dag, horseradish, dub currant, zaub, qhob cij nrog bran, raspberries. From cereals nws yog zoo dua los siv buckwheat, oatmeal, pearl, millet, pob kws. Semolina tsis pom zoo, vim nws tsis muaj fiber ntau. Cov mov nplej yuav tsum muaj nyob hauv cov zaub mov (qhov no tsis yog siv rau xim av, txhuv tsis txhuv). Kuv yuav tsum hais tias cov calorie ntsiab lus ntawm cov khoom noj uas muaj fiber ntau cov ntsiab lus yog qis dua cov uas muaj fiber ntau tsis tuaj kawm ntawv. Tab sis, txawm li ntawd los, lawv zoo txaus siab kev tshaib plab, txhawb kev poob phaus, tshem tawm slag los ntawm lub cev.
Tsis txhob hnov qab ntxiv qej rau koj cov zaub mov. Nws tshem tawm mob, o ntawm cov pob qij txha thiab mob hauv mob caj dab. Qej yog pom zoo kom muab ntim rau hauv qhov loj. Qhov no yog qhia los ntawm qhov tseeb hais tias leej faj compounds uas yog ib feem ntawm qej khi dawb radicals, uas ua rau zoo raug mob nyob rau hauv tus kab mob no.
Sim noj cov khoom noj uas muaj antioxidants (antioxidants) tiv thaiv peb lub cev los ntawm cov dawb radicals tua cov pob qij txha. Cov khoom no muaj cov vitamins A, C, E. Vitamin A xws li - roj tsiaj, mis nyuj, daim siab, carrots, taub dag, pob zeb, txiv duaj, apricots, beet saum, zaub ntsuab. Qhov chaw zoo tshaj plaws ntawm vitamin C yog cov txiv hmab txiv ntoo tshiab, zaub thiab txiv hmab txiv ntoo: dub currant, hips, strawberries, txiv kab ntxwv, tangerines, grapefruits, broccoli, kiwi. Vitamin E yog tam sim no nyob rau hauv ntau cov khoom noj, tshwj xeeb tshaj yog nyob rau hauv cov zaub ntsuab, zaub pob taum, ntsuab taum, txiv ntseej thiab zaub roj.
Muaj tej yam ntuj tso tshuaj uas ua rau qeeb thiab nres qhov mob. Lawv yog omega-3 fatty acids. Lawv yog cov zaub ntsuab, ntses thiab zaub roj (sunflower, soybean, pob kws). Flavoids pab kom pob txha caj npab tswj nws lub dag zog thiab tsis pub nws ua kom puas ntsoog muaj nyob hauv cov noob qoob, txiv qaub, txiv pears, txiv ntoo qab zib, plums, green tea, coffee.
Muaj ntau cov kws kho mob thaum muaj kev kub nyhiab los ntawm kev mob caj dab pom zoo kom siv sijhawm yoo mov rau lub cev. Tus nqi ntawm cov kua hauv hnub no yuav tsis txwv. Haus dej, zaub broths thiab kua txiv hmab txiv ntoo, tshwj xeeb tshaj yog pab tau txiv qaub kua txiv nrog dej.
Tam sim no koj paub dab tsi koj yuav tsum tau noj nrog exacerbations ntawm mob caj dab thiab yuav noj tau yog tias koj tau dhau los ntawm tus mob no.
Qhov tseem ceeb, tsis txhob muab tshuaj rau tus kheej nrog rau kev mob ntawm kev mob caj dab, tab sis nco ntsoov hu cuag kws kho mob tshwj xeeb, ces txoj kev kho mob nrog rau kev kho mob yuav ua rau koj muaj kab mob.