Lub ntiaj teb txoj kev txawj ntse tsim cov khoom noj uas txwv tsis pub muaj cov carbohydrates nyob rau hauv kev noj haus kom muaj qhov theem ntawm cov tshuaj insulin hauv lub cev. Nrog rau kev noj haus, lub cev pib tsim lub cev vim yog qhov oxidation ntawm cov rog thiab ib qib qis ntawm cov amino acids. Kev noj haus nrog cov ntsiab lus uas yooj yim assimilated carbohydrates tau pab ntau tus neeg nrhiav ib daim ntawv irreproachable hauv ib lub sij hawm luv luv. Sim thiab koj!
Cov khoom noj muaj pes tsawg ntawm carbohydrates?
Lub ntsiab ntawm cov khoom noj khoom haus uas nyob hauv qab no yog cov nplua nuj nyob hauv cov rog thiab cov nqaijrog, tab sis qis hauv cov carbohydrates. Pab pawg no muaj xws li:
- Ceev
- Nqaij thiab nqaij cov nqaij
- Qe
- Ntses thiab nqaij nruab deg
- Noob
- Mis (tag nrho) thiab khoom noj siv mis (cheese, tsev cheese, lwm yam)
Txhawm kom tswj cov tshuaj ntawm insulin hormone, nws yog ib txwm haus tau los ntawm 0.8 mus rau 1.1 g ntawm carbohydrates ib kilogram ntawm lub cev hnyav ib hnub. Lawv tuaj yeem muab tau los ntawm qhob cij, mov nplej thiab mov cov khoom, cereal, pob kws, qos yaj ywm, peas, oog flakes. Thaum ntsuas calorie tshuav nyiaj li cas, koj yuav paub tias cov roj tsawg ntawm cov khoom noj uas koj haus tau, kom lub cev poob qhov qub tsis tu ncua thiab tsis tu ncua. Nws yog ib qho tsis tsim nyog kom tshem tawm cov rog tawm ntawm kev noj haus. Lawv yog cov tsim nyog rau kev coj ua haujlwm thiab kev lag luam ntawm ntau yam kabmob. Cov roj muaj rau feem ntau cov neeg paub. Qhov loj tshaj plaws yog hais tias lawv yog cov natural, tsis thim ua. Piv txwv li, cov nqaij rog tom qab ua qhov khoom noj. Nyob rau hauv txhua yam khoom cov rog cov khoom sib txawv thiab qhov zoo ntawm cov khoom uas tau muab tau yog txawv. Cov "rog" ntau tshaj plaws uas koj tuaj yeem tau txais los ntawm zaub roj, noob, txiv ntseej, txiv ntseej, roj (salted), butter, qab zib, cheese qe nrog roj ntau tshaj 60%, xibtes thiab txiv maj phaub roj.
Nws yog ib lub tswv yim kom txwv tsis pub cov txiv hmab txiv ntoo thiab pib siv lawv hauv feem me me (200 -300 g) ntawm txiv hmab txiv ntoo qos yaj ywm hauv sawv ntxov ua ntej noj tshais. Zaub zaub nyoos yog ib qho yuav tsum muaj rau txhua pluas noj. Yog tias cov zaub mov uas koj tau npaj tsis muaj roj, txhua lub sijhawm koj tuaj yeem muab cov roj zaub me me rau zaub xam lav - ces koj tuaj yeem them rau qhov txawv. Rau txawv saj, koj muaj peev xwm ntxiv ib yam khoom uas tseem muaj nuj nqis rau cov ntsiab lus ntawm cov vitamins, minerals thiab amino acids - nws sprouted hom qoob mog. Nws muaj nyob rau hauv cov zaub nyoos yog yuav luag tsim nyog yog tias koj xav kom ua tiav ib qho kev sib haum xeeb thiab tib lub sijhawm kom koj txoj kev noj qab haus huv. Cov qoob loo ntawm cov qoob cog qoob yuav tuaj yeem ua rau lub cev nrog lub complex ntawm cov vitamins thiab pob zeb tshuaj. Nws yog preferable kom tsis txhob siv cov taum pauv thiab lwm yam legumes.
Lub tswv yim ntawm cov khoom noj khoom haus noj
Kev noj haus, raws li kev noj haus no, yuav tsum tau nqa tawm ntawm kev ua haujlwm txhua txhua 2-3 teev thiab yuav suav tau li ntawm 5 mus rau 7 plhom, nyob ntawm seb cov proteins uas yuav tsum tau txhaj rau hnub ntawd. Nyob rau hauv loj heev zaus, thaum tsis npaj thiab piam thaj, lub cev poob ib qho tseem ceeb ntawm cov amino acids. Yog li, cov neeg ncaws pob yuav tsum tsis txhob siv cov nyiaj nce ntxiv tom qab txoj kev ua no nrog rau lwm hom protein. Txhua hnub rau cov txiv neej txav deb ntawm 2.5 mus rau 3 g, thiab rau cov poj niam ntawm 2.3 rau 2.7 g ntawm ib kilogram ntawm lub cev qhov hnyav. Nws yog ib qho kev pom zoo tias tsis ntev tom qab tau pw ntawm txaj koj tau noj me me ntawm cov txiv hmab txiv ntoo qaub ncaug. Qhov no yuav qhib koj lub cev plab, thiab thiaj li noj tshais yuav nqus tau hauv ib lub sijhawm luv luv.
Lwm feem ntawm cov zaub mov - 30 feeb tom qab thawj zaug - yuav tsum muaj protein ntau thiab muaj pes tsawg tus rog hauv nws cov lus. Nws yog qhov zoo dua rau haus nws 2 teev ua ntej los yog tam sim ntawd tom qab noj pluas hmo. Lub ntsiab lus tseem ceeb hauv kev noj haus no yog lwm yam khoom noj uas muaj rog thiab cov protein, tom kawg yuav tsum nkag mus rau hauv lub cev tam sim ntawd tom qab exercise (uas yog qhov tseem ceeb). Lub sijhawm rau noj khoom noj yog nyob ntawm ntau yam, xws li: yog tias koj qhov kev ua si (kev kawm, kev ua haujlwm, kev ua haujlwm) poob rau thawj ib nrab hnub (txij 9 mus rau 12 teev), ces feem ntau ntawm cov khoom noj yog ua tiav rau thaj tsam ntawm 12.00. thiab 13.00. sijhawm (piv txwv li, tsawg kawg 2 xuab moos tom qab ua haujlwm)
Yog tias koj mob siab tshaj thaum xaus ntawm hnub (mus rau kev ua haujlwm tom qab haujlwm lossis tsev kawm ntawv), tom qab ntawd lub caij noj mov, raws li kev noj haus no nrog rau cov ntsiab lus qis ntawm carbohydrates tsis txaus, yog thaum 5 teev tsaus ntuj. mus txog 20 teev. tom qab nws yog qhov zoo dua tsis noj zaub mov nplua nuj nyob hauv cov rog, vim lawv yuav tsis zoo rau digested thaum hmo ntuj.
Tseem muaj kev sib cais yooj yim assimilated carbohydrates rau ob feem me me ntawm nruab nrab ntawm 10.00. thiab 14.00. sijhawm. Thiab tsuas yog tom qab koj tuaj yeem noj zaub mov nrog cov rog. Yog li, cov protein nyob hauv txoj hnyuv yuav ncav cuag kom sai rau qhov tsis muaj peev xwm ntawm cov amino acids hauv lub cev. Nrog rau kev noj haus tsawg-carbohydrate, qhov kev ncua deb ntawm cov zaub mov yuav tsum tsis txhob pub tshaj plaub teev kom tsis txhob muaj qhov tsis muaj protein ntau hauv lub cev. Qhov no yuav ua rau ib qho tsis zoo ntawm cov leeg nqaij. Cov pluas noj kawg ntawm lub hnub yeej yuav tsum muaj cov proteins. Ua ntej tshaj plaws, yav tsaus ntuj tau muab tso ua ke ntau tshaj 2 hom protein (nqaij thiab mis, qe thiab mis, thiab lwm yam). Nrog cov roj tsawg.
Yuav ua li cas npaj zaub mov noj raws li kev noj haus no?
Nqaij cov khoom yuav tsum tas dhau kev kho cua sov. Khoom noj haus tsis pom zoo. Cov zaub ua noj yog nqaij nyoos, siav los yog siav rau roj. Ua ntej siv cov stew los yog nqaij steamed. Ntses thiab nqaij qaib yog muab tais los yog ci hauv qhov cub lossis hauv cov hniav nyiaj hniav kub.
Yam kev cob qhia twg yuav zoo tshaj plaws hauv hom kev noj haus no?
Nrog xws li kev noj haus yuav tau pom (tshwj xeeb tshaj yog thaum xub thawj) los ntawm sim mus rau qis ntshav piam thaj. Cov kev ua haujlwm zoo tshaj plaws yog cov uas nws qhov nruab nrab ntev yog 30 mus rau 45 feeb nrog rau qhov loj ntawm lub zog (nyob rau hauv qhov ntau ntawm kev siv fais fab tuag). Ib qho piv txwv zoo ntawm kev kawm yog Tai-Bo gymnastics. Txawm li cas los xij, txoj kev kawm ntev heev ntawm aerobic tuaj yeem ua rau muaj kev phom sij, tshwj xeeb tshaj yog rau cov neeg uas tsis tshua muaj carbohydrate thiab hypoglycemia (tsis muaj ntshav qab zib). Txiav kev ua haujlwm dhau los ua ntej qaug zog yuav ua rau tiv thaiv tau qhov mob hnyav no. Yog tias koj tseem xav phem, koj yuav tsum tau noj 100 grams chocolate lossis diabetic fructose txhua txhua hnub kom tiav rov qab.
Qhov kev noj haus no ua li cas rau koj txoj kev noj qab haus huv?
Kev noj haus no nrog cov ntsiab lus qis ntawm cov pa roj carbon dioxide yog ib qho yooj yim thiab zoo ib yam li cov roj degradation. Tom qab 4-8 lub lim piam ntawm cov kev xyaum no, lub cev muaj kev hloov loj dua qub rau qhov zoo dua: kev sib luag ntawm cov rog yog tsim, nws qhov kev txhim kho yog tsim kom tsis muaj qhov tsim ntawm cov chaw "teeb meem". Qhov teeb meem ntawm protein tsis muaj peev xwm thiab, vim li ntawd, tsis muaj peev xwm ntawm cov nqaij pob txha poob, txij li tuav lub siab ntawm insulin, uas yog ib qho tseem ceeb rau kev kho cov nqaij ntshiv tom qab kev cob qhia, tab tom raug teeb tsa. Yog tias cov khoom noj khoom haus thiab nws cov khoom muaj pes tsawg tus xaiv kom raug, ces qhov poob yuav ruaj khov thiab ruaj khov. Ib sab-los-sab poob yog ntawm 5% mus rau 8% ntawm lub cev qhov hnyav txhua lub hli. Ib qho kev txo qis nyob hauv cov roj rog tag nrho, thaum tsis mob ntawm cov leeg nqaij yog qhov tsawg kawg nkaus.
Cov neeg uas muaj peev xwm tsim cov insulin txhua zaus, nws yog ntshaw kom pom cov khoom noj no nrog cov ntsiab lus qis carbohydrates tsawg kawg ib zaug rau txhua lub hli. Qhov no yuav cia lawv ceev cov roj ntawm qhov kub txhaws tsis tu ncua. Muaj roj ntau hauv cov zaub mov tuaj yeem ua rau qee qhov mob plab. Yog tias qhov no tshwm sim, nws zoo dua yog hloov mus noj zaub mov kom yoojyim dua.