Lub vev-xaij ntawm hnub no: nrog ntau tshaj ntawm cov khoom noj, peb lub hlwb lub cev tsis muaj txhij txhua nyob hauv ntau cov khoom tseem ceeb. Ntau thiab ntau txoj hauv kev tau tsim los xyuas kom meej tias cov zaub mov tsis tsuas yog high-calorie, tab sis kuj delicious. Thiab cov khoom lag luam nyob hauv txhua lub teb chaws siv txhua xyoo los siv cov khoom siv rau kev ua lag luam rau cov tib lub hom phiaj: los txhawb cov tshiab, los txhawb tus neeg tau txais kev pab. Thiab nyob rau hauv nws txhoj puab heev, peb tej zaum tau poob - dab tsi muab preference rau? ..
Lub nplua nuj ntawm cov ntaub ntawv kuj yog ib qho nplua mais ntawm contradictions. Txawm li cas los xij, niaj hnub no cov kws tshawb fawb tau tuaj yeem ua raws li cov lus tsis txaus siab, uas tawm tsam cov dab neeg tam sim no rau hnub no, nrog rau kev noj nqaij, carbohydrates, proteins, khoom noj khoom haus, zaub, txiv hmab txiv ntoo. Cia peb nyob hauv ib co tswv yim xwb, tso lawv raws li cov neeg kawm ntawv "malignancy". Yog li, tag nrho qhov tseeb txog khoom noj: yuav ua li cas nyob twj ywm hluas thiab zoo nkauj ntev li ntev tau - lub ntsiab lus ntawm kev sib tham rau hnub no.
MYTH # 1. Txhua yam rog yog teeb meem
Tsis muaj ib yam dab tsi! Lub tswv yim ntawm kev raug mob ntawm tag nrho cov rog thiab cov tom qab hu kom tso tseg lawv coj mus rau kis ntawm "qaug zog". Nws kuj mus txog teb chaws Russia. Thiab nyob rau hauv peb lub teb chaws ntau sharply txo nyob rau hauv kev noj haus qhov feem pua ntawm calories tau txais nrog cov rog. Txawm li cas los, puas tau ua qhov no ua kom muaj kev noj qab haus huv?
Cov rog muaj roj-soluble vitamins A, D, E, K, yog ib feem ntawm cov cell membranes, koom rau kev sib pauv ntawm cov roj cholesterol, tsim kho cov txheej txheem redox, koom nrog txoj kev loj hlob thiab kev noj qab haus huv ntawm daim tawv nqaij, ua rau lub cev tsis ua kom mob, txias lub cev. Fatty cov ntaub so ntswg "qhwv" ob lub qhov muag, ob lub raum, thiab lwm yam kabmob. Nutritionists ceeb toom: txo cov roj rog hauv cov khoom noj txhua hnub ua rau muaj tsawg tsawg ntawm cov vitamins, tuaj yeem ua rau lub zeeg ntawm lub raum, lub plab thiab qhov ua txhaum ntawm lawv cov haujlwm. Nws yog qhov tseeb. Txawm hais tias cov kev tshawb fawb tsis ntev los no tau pom tias cov kev ua rau cov roj ntsha muaj nyob hauv cov txiv ntseej, cereal, ntses, roj zaub (pob ntseg, txiv ntseej, rapeseed, soybean, pob kws, paj noob hlis thiab lwm tus) muaj txiaj ntsim zoo rau kev noj qab haus huv, cov kws qhia tsis pom zoo kom hloov cov tsiaj rog nrog zaub. Lawv muaj kev sib txawv. Tsis tas li ntawd, tsiaj nqaij muaj choline, lecithin - anti-sclerotic tshuaj. Nws yog tsim nyog yuav tsum coj mus rau hauv tus account peb cov neeg mob, peb cov cuab yeej cuab tam, uas rau centuries twb tau "siv" rau cov khoom noj khoom haus predilections ntawm ancestors, ntawm lub rooj noj mov uas yog butter thiab lard. Los ntawm txoj kev, salted nqaij sawb (tsis kib!) Muaj cov tshuaj uas txo cov "roj" tsis zoo.
Cov ntses uas noj qab nyob zoo uas nyob hauv cov dej txias yog salmon, tuna, mackerel, lawv muaj cov khoom muaj nqis heev uas tsis muaj nyob rau hauv cov nqaij: omega-3 fatty acids. Omega-3 fatty acids txo cov ntshav siab, qis ntshav qis, nce qib "roj" zoo. Rau kev noj qab haus huv nws yog pab tsawg kawg yog ob zaug ib lub lim tiam kom noj ib ntses zaub mov (200-400 g). Zoo, tus tau zus nyob rau hauv cov ntsiab lus ntawm omega-3 fatty acids yog flax. Tsis yog txhua tus muaj peev xwm them taus cov khoom noj khoom haus zoo tshaj plaws, tab sis flax noob lossis linseed roj muaj rau txhua tus neeg. Ib tug tablespoon ntawm cov roj ib hnub yuav cawm koj los ntawm ntau yam teeb meem, yuav ntxiv dag zog rau koj txoj kev noj qab haus huv.
MYTH NO. 2. Txhua qhov chaw ntawm cov roj ntsha yog sib hloov
Nqaij, nqaij qaib, qe, khoom noj siv mis nyuj yog cov khoom zoo ntawm cov qib siab hauv qib, thaum koj tuaj yeem tsis qhia txog zaub. Txawm li cas los xij, cov khoom noj haus hauv domestic thiab txawv teb chaws muaj kev ntseeg siab tias nws yuav tsum haus cov nqaij thiab cov nqaij cov khoom noj kom tsawg li tsawg tau. Lawv pom zoo kom qhia txog kev noj zaubmov txog li 30% ntawm cov khoom noj uas yog vim cov khoom siv mis nyuj, thawj cov rog tsis pub tsev cheese, ntau dua los hloov cov nqaij ntses, khoom siv mis, txiv hmab txiv ntoo, zaub.
Hnub no lub ntiaj teb tab tom hlob tuaj. Qhov no yog ib qho tsim nyog ntawm ib qho ntawm feem ntau ntawm cov kev npaj txhij txog discoveries uas tau ua thaum kev noj haus cov kev tshawb fawb txog lub xyoo dhau los. Nws tau pom tias cov neeg uas nquag noj cov txiv ntseej tsis tshua muaj kab mob rau txhua hom kab mob. Tab sis lawv ua li cas pab lub cev nyob zoo hluas thiab zoo nkauj? Cov nqaij ua tsis tau zoo nyob rau hauv lawv txo cov qib "phem" cov roj cholesterol thiab nce theem ntawm "zoo", tiv thaiv kev tsim tawm ntawm cov ntshav txhaws, so kom nruj rau hauv cov hlab ntsha thiab rov qab zoo dua qub ntshav.
Nws yog txaus 10 hazelnut neeg rau, plaub walnuts ib hnub twg. Cov kws kho mob tau qhia tias yuav tau ceev ceev hauv lub plhaub thiab ntxuav tam sim ntawd ua ntej siv.
MYXEJ № 3. Txhua carbohydrates yog ib qho tseem ceeb
Digestible thiab yooj yim assimilated carbohydrates (qab zib, confectionery, khoom qab zib, txhua hom qab zib) nce qib insulin, qab zib thiab triglycerides nyob rau hauv cov ntshav, uas ua rau cov kab mob plawv thiab ntshav qab zib. Qhov noj ntawm cov cav ntoo carbohydrates, ntawm qhov tsis haum, coj cov kev pabcuam kev noj qab haus huv.
Cov khoom noj txhua hnub rau pluas tshais ntawm plua plav los ntawm cov txiv hmab txiv ntoo uas tseem grain, koj tuaj yeem txo qhov yuav ua rau ntau cov kab mob. Peb tsis tas yuav carbohydrates, tab sis txoj carbohydrates, muaj fiber ntau, pectin thiab lwm yam tshuaj muaj txiaj ntsim rau lub cev. Lawv muaj nyob rau hauv cereal - buckwheat, oatmeal, pearl barley, mov, millet, lwm yam khoom.
MYTH No 4. Tag nrho cov txiv hmab txiv ntoo thiab zaub yog sib npaug sib npaug
Zaub thiab txiv hmab txiv ntoo yog cov zoo rau txhua lub cev ntawm peb lub cev, lawv yuav tsum muaj nyob rau hauv cov khoom noj txhua hnub, tab sis txawv teb chaws txiv kab ntxwv txawv tsuas noj tau xwb.
Nyob rau hauv xyoo tas los, ib tug "cult ntawm qej" tau tshwm sim nyob rau hauv ib tug xov tooj ntawm lub teb chaws. Kev tshawb nrhiav ntau ntxiv thiab kev tshawb fawb ntau rau nws cov nyhuv ntawm lub cev. Thiab lawv cov txiaj ntsim tau zoo heev. Nws yog qhov tsim nyog rau peb lub cev txhua txhua hnub. Ob lub cev tsis muaj zog txaus.
Nws tuaj rau peb
Peb xav noj deliciously thiab ntau. Hauv qhov no, peb tsis tshwj xeeb "thab" kom paub qhov tseeb tag nrho txog khoom noj - yuav tsum nyob li cas txhua tus neeg txiav txim siab rau nws tus kheej. Txhua leej txhua tus xav ua neej nyob ntev thiab muaj siab. Nws puas ua tiav? Yuav kom teb tau lo lus nug no, cia peb pom cov neeg muaj 100 xyoo pub nyob txawv tebchaws. Ntev ntev yuav siv cov cereal, cag, zaub, txiv hmab txiv ntoo, uas lawv tus kheej loj hlob; txwv lawv tus kheej kom muaj protein ntau; zoo li cov khoom siv qaub-mis; Tsis txhob noj cov khoom noj khoom haus, rog rog, cov mis nyuj, cov khoom haus luam yeeb, sausages, confectionery, ncuav qab zib, khob cij dawb. Txawm hais tias lawv tsis yog paub hais tias, piv txwv li, 50 g ntawm smoked sausage muaj tib cov nyhuv ntawm lub cev raws li ib ntim ntawm luam yeeb. Yog tias koj xav kom muaj kev noj qab nyob zoo, "qab zib" - noj nqaij me ntsis ntxiv (txuj lom, nettles, wormwood, dos, qij, thiab lwm yam); koj xav muab koj tus kheej nrog rau cov kab mob, "lub ntsim" lub neej - ntshiv ntawm qab zib thiab txhua yam uas tau muab rau peb hauv cov pob zoo nkauj thiab cov fwj cov xim dawb.
Cov khoom siv, uas tsis tas yuav tsum tau ua noj, kib, khoom qab zib, khoom qab zib, confectionery, npias, qab zib dawb qab zib ... - hnub no yog hnub noj haus ntawm ob qho tib si zos thiab cov neeg pluag. Zoo, tej zaum nyob rau hauv lub zos qhov teeb meem yog me ntsis txawv, tab sis tsis ntau.
Txij xyoo 1991 los, ntau lub tebchaws tau ua cov kev tshawb fawb loj txog kev noj qab haus huv rau kev noj qab haus huv. Yog li, thawj cov kab nyob hauv daim ntawv teev cov khoom xws li cov zaub pob, beets, carrots, txiv lws suav, flax noob, qij, dos, dej haus, celery, txiv apples, blueberries, cranberries, raspberries, cereals tsis kho. Tag nrho cov no peb muaj. Ntawm chav kawm, nws tsis yog yooj yim muab zaub mov nyiam, tab sis rau lub hom phiaj ntawm ib txoj kev noj qab haus huv txoj kev noj qab haus huv nws yog ib qhov tsim nyog yuav rov qab xav koj cov kev noj haus, koj tus cwj pwm.
Cov lus qhia rau txhua hnub
Peb niaj hnub ntsib ib qho kev xaiv: seb cov khoom xaiv, yuav ua li cas lawv. Ntawm no yog cov lus pom zoo ntawm nutritionists, uas yuav tsum tau mloog.
1. Xaiv cov khoom siv hauv tsev. Nyob rau hauv Russia, ntau stringent qauv rau cov ntsiab lus ntawm cov rog nyob rau hauv cov khoom noj, ceev-digestible carbohydrates, preservatives, dyes, flavor enhancers, thiab lwm yam. Ntseeg, kiag, thiab tsis hnov qab xyuas.
2. Fws? Stew? Ua noj ua haus? Chav ua haujlwm? Txhua tus tswv tsev muaj nws tus kheej cov lus teb rau cov lus nug no, hais los ntawm ob qho tib si nws lub siab, nws tus cwj pwm thiab tus cwj pwm. Thiab tsis tau, txawm hais tias koj yog ib tug pischalik, raws li lawv hais, nrog kev, maj tsis kam rau kib. Cov kws tshawb nrhiav tau pom tias cov khoom noj uas muaj kib yuav muaj acrylamide - ib yam khoom uas ua rau lub cev tsis muaj zog ntawm lub cev. Zoo, thiab yog tias koj tsis tuaj yeem noj cov khoom noj khoom haus tagnrho txhua lub sij hawm - muab lub sijhawm ua kom luv, tsis txhob kub thiab tshaj.
3. Txhua pluas noj yuav tsum pib nrog zaub xam lav zaub los ntawm cov zaub nyoos. Muaj ntau pua ntawm cov zaub mov txawv ntawm no. Tab sis ib yam uas tsim nyog hais txog. Nyob rau Fabkis, Belgium, Holland, nyob rau hauv lwm lub tebchaws European "beetroot-cylindrical" zaub nyoos ntawm kev zoo nkauj thiab kev noj qab haus huv tau khov kho nkag rau kev noj haus ntawm kev noj haus. Nws lub hauv paus yog beetroot ntau yam Cilindra, carrots, qaub kua, flaxseed los sis txiv roj roj. Lub caij nplooj ntoos hlav thiab lub caij ntuj sov, cov nroj tsuag qus muaj ntxiv - ntses, mokritsa, raspberry, currant, kua, cherry ... Nyob rau lub caij nplooj zeeg thiab lub caij ntuj no - hlav noob, txiv ntseej, raisins, qaug qoob, ntawm tes. Calorie nyob rau hauv xws li ib tug zaub xam lav yog ob peb, tab sis muaj ntau ntawm ntau yam tseem ceeb tshuaj.
4. Yog tias koj xav tau thib ob pluas tshais, noj khoom txom ncauj, ces khoom txom ncauj zoo tshaj plaws nrog zaub thiab txiv hmab txiv ntoo. Coj lawv nrog koj mus ua haujlwm - qhov chaw yuav tsis siv ntau, thiab cov txiaj ntsim kev pab yuav ua rau ntau heev.
5. Maj mam yau - koj nyob ntev dua. Txhua leej txhua tus paub txog qhov no, txawm li cas los xij cov zaub mov ntawm txoj kev khiav, ntawm txoj kev khiav yog ib tug cwj pwm ntawm ntau ntawm peb. Thiab nrog nws koj tsuas yog xav mus tua!
Nws yog ib qho tsim nyog kom ua raws li cov lus pom zoo no kom muaj kev noj qab haus huv, puas siab ntsws thiab siv lub cev ua ntau xyoo.