Dietology, hmoov tsis, nyob deb ntawm lub caij nyoog sciences: yog tsis muaj txoj kev los txo qhov hnyav, uas yuav pab tau txhua tus neeg - yuav muaj kev zam rau cov cai. Yog li ntawd, hauv txhua qhov teeb meem, koj yuav tsum ua kom koj tus kheej cov tswv yim uas yuav tsum xav txog qhov xav tau thiab cov kev xav ntawm ib tus neeg.
Ntsig caloric tus nqi
Ib daim ntawv teev npe ntawm cov khoom "khawv koob" yuav luag txhua zaus yuav qhib tau cov celery. Tom ntej tuaj soob, lettuce, radish, zucchini, taub dag, turnips, rutabaga, eggplant, rhubarb, asparagus, turnips, ginger, leek, qej. Tab sis saib los ntawm txhua lub chaw calorie thiab koj yuav pom tau tias tag nrho cov khoom no muaj nqi zog. Dab tsi yog lub hauv paus ntawm nqe lus hais tias lawv tsis ntshai ntawm ib daim duab?
Tsis muaj calorie hauv dej, dub thiab ntsuab tshuaj yej, kas fes (tsis muaj mis nyuj thiab qab zib). Xoom calorie yuav ua tau rau hauv lub txiv mis yog tias nws siav kom zoo. Muab cov nqaij qaib (qaib ntxhw), cov nqaij ntshiv (nqaij nyug ci nqaij) los yog ntses thiab noj lub hau. Tom qab ntawd noj cov nqaij los yog ntses, thiab ncuav lub broth rau hauv lub txias. Tom qab ob peb teev, tshem cov roj khov thiab tshem tawm. Vkustakomu broth muab rau extractives tso tawm thaum lub caij ua noj ua haus, thiab yuav luag tsis muaj qhov chaw ntawm calories rau fatty proteins.
Tab sis tsis txhob Rush zaum ntawm noj zaub mov noj: qhov nqaij ntawm broth stimulates lub digestive system, nce qab los noj mov. Muaj zog broths irritate lub poob siab system, uas muaj peev xwm ua rau insomnia. Lawv yog cov contraindicated nyob rau hauv cov kab mob ntawm ob lub raum, daim siab, gall zais zis, pancreas, plab thiab duodenum.
Qhov tseeb, tsis yog txhua yam kabmob muaj peev xwm tuag tau ib qho "silage" vim tias tag nrho cov khoom noj no yuav tsum tau noj xwb hauv raw daim ntawv. Thiab lawv yuav tsum yog lub hauv paus ntawm kev noj haus: tsuas yog ntxiv celery mus rau lub khoom noj li ib txwm, txuj ci tseem ceeb kom tau. Kev noj zaub mov ntawm cov khoom noj uas muaj cov tsis muaj calorie cov ntsiab lus yog zoo rau cov neeg nyiam noj cov zaub mov thiab tsuas yog rau ib lub sij hawm luv luv - ib mus rau ob lub lis piam.
Cov qhob cij ua rau mob
Feem ntau ntawm qhov hnyav poob thawj ntawm txhua tus muab mov ci, Tsis muaj dab tsi, qhov khoom muaj calorie ntau heev, thiab nyob rau hauv cov khob cij dub tseem muaj ntsev uas khaws dej hauv lub cev. Ntawm qhov tod tes, cov mov yog nplua nuj nyob hauv cov vitamins ntawm pawg B, phosphorus, magnesium thiab hlau. Qhov no yog ib qho ntawm cov khoom noj txhua hnub yooj yim, uas muaj peev xwm zoo satiating thiab tsis kam ua. Yog li no, hnub no tsis kam qhob cij - txawm nyob hauv kev noj haus rau qhov hnyav txo cov dietitians tsis tuaj yeem txais tos. Txawm li cas los xij, cov khoom no yog pom zoo kom txwv 100-150 g ib hnub thiab muab cov cereal nyiam thiab ntau hom nrog bran.
Cucumbers thiab txiv lws suav
Tab sis qhov no yog tsis yog tswvyim hais ua dabneeg xwb! Yog tias koj ua ib qho khoom qab zib ntawm cucumbers thiab txiv lws suav, dib qhwv, cucumbers thiab tswb peppers, cucumbers thiab zaub, cov ntsiab lus ntawm vitamin C hauv no tais yog sharply txo. Tab sis cov nutritionists tau kawm txog qhov no tsuas yog nyob rau xyoo XX xwb. Thiab ntev ua ntej ntawd, nyob rau hauv lub chav ua noj ntawm feem ntau lub teb chaws nyob hauv lub ntiaj teb, zaub nyoos thiab lwm yam khoom noj, nrog rau cov qos yaj ywm thiab lwm yam zaub, muaj. Thiab tsis muaj dab tsi, tsis muaj kev phais loj ntawm scurvy (ib tug kab mob txuam nrog ascorbic deficiency). Yog li xav txog cov ntaub ntawv no, tab sis kho nws tsis muaj fanaticism.
Qos yaj ywm yog cov tseem ceeb
Starchy, uas txhais tau hais tias nws dramatically nce qib ntawm qab zib, yog li nws tsis zoo rau nws! Tib yam siv rau cov txiv hmab, txiv tsawb, cov qoob loo qhuav thiab cov nplej: "cores" thiab hypertensive cov neeg mob yuav pab tau, thiab cov neeg rog yog cov tsis muaj kev tiv thaiv. Nrog cov kab mob plawv nyuaj los ntawm kev ua tiav, cov khoom saum toj no yuav tsum tau tso tseg.
Cov txiv hmab txiv ntoo qhuav zoo tshaj cov khoom qab zib
Ntawm qhov ib txhais tes, hauv cov qoob loo, cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo, Tab sis yog tias koj sib piv cov ntsiab lus ntawm cov txiv hmab txiv ntoo qhuav thiab chocolates, nws hloov tawm tias thawj zaug nws tsis tsawg.
From macaroni tsis thickened
Nyob rau hauv ltalis, feem pua ntawm cov neeg uas muaj rog tshaj yog ua qis tshaj hauv lwm lub tebchaws. Tab sis qhov no yog vim tsis ntau ntau rau qhov zoo ntawm macaroni raws li kev coj noj coj ua thiab kev coj noj coj ua. Razionian Italians tau txais lub npe ntawm lub Mediterranean (ntau yog poob qhov nws paub tias yog Mediterranean khoom noj), thiab nws yog tam sim no yog ib qho ntawm qhov zoo tshaj plaws. Nyob rau hauv lub teb chaws no, lawv noj macaroni los ntawm cov nplej hnyav ntau yam ntxiv nrog rau cov fiber ntau. Lawv, ntawm chav kawm, yog zoo dua li niaj zaus, tab sis lawv tsis yog ib qho txuj ci tseem ceeb uas pab tswj tuav. Cov neeg uas rog, xav ntxiv tshuaj ntxiv rau cov khoom noj, koj yuav tsum xaiv lawv - tsis nco qab tias txawm tias cov khoom zoo tshaj plaws ntawm cov nplej zom muaj ib qho muaj li ntawm 350 kcal, uas yog, lawv tsis xam tsawg-calorie. Yog li, xws li cov nplej zom zaub mov hauv koj cov zaub mov tsis txaus nyiam tshaj li 10-14 hnub, thiab lawv yuav tsum tau siav tib yam li Laj nyob hauv Ltalis: me ntsis unaddressed, supplementing nrog zaub tshiab lossis flavored thiab tshuaj ntsuab, thiab tsis nqaij nrog cov phom sij los yog loj loj ntawm cheese.
Unrefined roj yog qhov tseem ceeb tshaj plaws
Nutritionists feem ntau tham txog cov kev pab cuam ntawm cov roj noob hnav, thiab kev muag khoom feem ntau yog refined - vim li cas? Nyob rau hauv kev tshawb xav, unrefined roj yog tiag ntau pab tau, txij li nws preserves polyunsaturated fatty acids, uas thaum lub sij hawm processing yog pov tseg. Tab sis alas, cov paj noob hlis feem ntau nyob ntawm txoj kev taug, soaking txog cov exhausts. Ntawm no koj yuav tsum cais roj, tshem tawm cov teeb meem impurities. Los ntawm txoj kev, cov roj tau los ntawm cov nroj tsuag sib txawv - paj noob hlis, txiv ntseej, pob kws, flax, - muaj ib qho kev sib txawv ntawm cov roj fatty acids, yog li lawv tsis hloov, tab sis txhawb sib. Thaum npaj cov lauj kaub tais diav, nws yog ntshaw kom siv roj zaub txawv: hloov lawv los yog sib tov.
Noj cov zaub mov uas tsis tshua pom muaj glycemic index
Ntawm qhov kev poob siab yog qhov khoom noj khoom haus nrov, uas cov khoom siv nrog lub siab Glycemic Performance Index (GI) raug tshem tawm. Pib, GI ntawm cov khoom raug txiav txim siab hauv cov kev sim: cov ntsiab lus uas siv ib yam khoom, ces lawv ntsuas txog theem ntawm qab zib thiab insulin thiab, raws li cov ntsiab lus, muab qhov no los yog GI rau cov khoom. Txawm li cas los, tom qab ntawd nws ua kom cov khoom lag luam muaj kev txawv txav: piv txwv li, ib cov zaub qhwv nyoos muaj GI tsawg, tab sis nws hlob tuaj mus rau stewed los yog stewed. Cov kua txiv hmab txiv ntoo, haus dej ua ntej noj mov, ua rau cov qaug dej qis tshaj cov neeg haus dej haus tom qab noj mov, tshwj xeeb tshaj yog tom qab cov tais diav uas muaj zaub tshiab. Thaum kawg, GI tsis nco ntsoov cov calorie ntsiab lus ntawm cov khoom noj: fatty meat or fish muaj tsawg GI ntawm cov caloric nqi. Kev noj qab nyob zoo ntawm qhov kev noj haus yog qhov tseem ceeb tshaj plaws rau cov kev xav hauv nruab siab: cov pojniam pib noj cov zaub mov (noj txhua txhua peb rau plaub teev hauv cov khoom me me), tsis txhob noj khoom qab zib thiab cov khoom ua tiav ib nrab ntawm cov zaub mov uas muaj carbohydrates - zaub, cereals, legumes.