Kev Sib Tw Noj Qab Haus Huv: Qhov Zoo thiab Qhov Tsis Zoo

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Yuav ua li cas tig kev noj haus? Vim li cas nws thiaj li nrov nyob rau hauv xyoo tas los no ntawm cov neeg ncaws pob, tab sis kuj yog cov neeg zoo tib yam? Tam sim no cia peb xav txog nws. Kev noj zaub mov hloov pauv yog kev noj zaub mov zoo uas tau muab faib ua ntau theem. Yog li ntawd, kev noj cov as-ham hloov pauv hauv cov theem. Hauv kab lus no, peb yuav xav txog ntau hom kev noj zaub mov zoo li no. Peb tseem yuav piav qhia txog cov zaub mov txawv tshaj plaws uas yuav tsis ua mob rau koj lub cev.

YCarbohydrate rotation

Yog li, dab tsi yog kev noj zaub mov carbohydrate? Tam sim no cia peb xav txog nws. Kev noj zaub mov hloov pauv tau dhau los ua neeg nyiam niaj hnub no, tsis yog ntawm cov neeg ncaws pob nkaus xwb. Peb txhua tus paub tias thaum peb zaum ntawm ib qho khoom noj rau ib lub sijhawm ntev, peb cov leeg ua rau qeeb. Txij li thaum tsis muaj carbohydrates depris lawv ntawm elasticity. Txawm hais tias cov kab lus no tsim nyog rau peb lub cev tib yam li lwm tus, tab sis tsuas yog nyob rau hauv nruab nrab. Thiab yog tias peb tshem tawm tag nrho cov rog los ntawm kev noj zaub mov, peb lub cev yuav tsis muaj zog thiab yuav tsis muaj peev xwm ua rau lub cev ua si. Nws tseem yuav ua rau cov plaub hau nkig, tawv nqaij xoob.

Nyob rau ntawm txhua yam, kev noj zaub mov qis tsis muaj kev lom zem. Thaum kawg, koj yuav tsum tsis txhob poob phaus. Ces koj lub cev tsis muaj lawmyuav saib toned thiab daim tawv nqaij noj qab nyob zoo. Tsis txhob hnov qab tias kev noj zaub mov tsawg-carb yog contraindicated rau cov neeg rog rog vim qhov tseeb tias lawv tsim cov tshuaj insulin ntau hauv lub cev.

Kev noj haus. Hloov cov hnub (protein thiab carbohydrate). Cov ntsiab cai tseem ceeb

Cov khoom noj tau txais nws lub npe vim qhov tseeb tias cov khoom lag luam carbohydrate tau tswj hwm thoob plaws nws. Kev noj zaub mov tau muab faib ua ob peb lub voj voog. Ib qho tuaj yeem kav ntev li plaub hnub lossis ntau dua. Thaum lub sij hawm lub voj voog, koj yuav tsum nruj me ntsis tswj cov zaub mov noj. Hauv thawj 2 hnub, kev noj zaub mov carbohydrate yuav tsum yog ib nrab ntawm qhov qub. Hnub thib peb, cov carbohydrates tuaj yeem nce mus txog peb zaug. Tab sis nyob rau tib lub sij hawm nws yog tsim nyog los txo tus nqi ntawm cov proteins. Hnub 4, kev noj cov protein thiab carbohydrate yuav tsum rov qab zoo li qub. Tam sim no lawv yuav tsum tau noj hauv qhov sib npaug.

Nyob rau hauv thawj ob hnub, koj lub cev tsis tau txais glycogen, thiab nws cov reserves yuav depleted. Nyob rau tib lub sijhawm, nws pib siv zog siv cov rog uas twb muaj lawm. Thiab thaum kawg ntawm hnub thib ob, lawv tuaj rau tag nrho cov khoom rau lub sijhawm faib. Tab sis nco ntsoov tias tsis muaj teeb meem koj yuav tsum tsim txom xws li kev noj haus. Txwv tsis pub, kev qaug zog tuaj yeem pib. Nws kuj tuaj yeem tshwm sim tias lub cev pib muaj kev ntxhov siab. Tom qab ntawd cov roj uas tseem tshuav yuav sau "hauv cia". Hauv qhov no, lub cev ntawm tus nqi ntawm nws cov haujlwm yuav pib siv cov leeg nqaij. Yog li ntawd, lub cev yuav poob nws txoj kev pab.

Qhov no yog vim li cas nyob rau hnub peb ntawm lub voj voog, kev noj zaub mov kom tsawg nce mus txog qhov siab tshaj plaws. Qhov no yog qhov tsim nyog los khaws lawv hauv lub cev. Tab sis nws yog tsis yooj yim sua kom ntxiv cov nyiaj poob glycogen hauv ib hnub. Yog li ntawd, nyob rau hnub plaub, tus nqi ntawm cov carbohydrates, txawm tias nws txo qis, tseem nyob nruab nrab.

tawm dag zog nrog kev noj zaub mov

Ua tsaug rau kev noj zaub mov, cov txheej txheem metabolic nce, thiab lub cev tsis muaj sijhawm los siv rau ib qho calories. Tsis tas li ntawd, nws ua tsaug rau lub hauv paus ntsiab lus no uas koj tuaj yeem tso cai rau lub cev ua si. Qhov no yuav ua rau kom lub suab nrov ntawm lub cev. Tab sis koj yuav tsum xaiv hnub zoo thaum koj xav tau kev cob qhia ntxiv. Ntau tus kws tshaj lij ntseeg tias nws yog qhov thib peb. Tab sis qhov kev qhia no yog qhov tsis ncaj ncees lawm. Txij li thaum lub sij hawm no koj nyuam qhuav pib saturate lub cev nrog carbohydrates tom qab ob-hnub ceev ceev. Nws yog qhov zoo tshaj plaws los pib kev cob qhia hnyav los ntawm qhov kawg ntawm hnub plaub. Thaum lub sij hawm no, lub cev yog saturated nrog carbohydrates thiab muaj kev nyab xeeb nkim lawv, tig mus rau hauv cov leeg nqaij. Yog tias koj tab tom nrhiav rau daim duab sculpted, ces kev noj zaub mov carbohydrate yog qhov yuav tsum tau rau koj. Hauv kev cob qhia, qhov no yuav tso cai rau koj tsis txhob nkim cov leeg nqaij, tab sis, ntawm qhov tsis sib xws, txhawm rau txhim kho nws los ntawm kev siv cov rog uas khaws cia.

Menu rau thawj ob hnub

Tam sim no xav txog cov ntawv qhia zaub mov hloov pauv. Thaum xub thawj, cov zaub mov yuav tsum muaj tsawg kawg yog rau ib hnub. Thaum sawv ntxov, koj tuaj yeem noj zaub nyoos uas tsis muaj hmoov txhuv nplej siab, ntxiv ib tablespoon roj rau nws.

Nrog cov zaub mov no koj yuav tsum noj peb lub qe thiab plaub qe dawb. Thaum noj tshuaj thib ob, koj tuaj yeem haus cov protein co. ua nojtsuas yog cov mis nyuj uas muaj calorie tsawg. Rau peb pluas noj, noj nqaij qaib mis. Kuj noj ib tug txiv kab ntxwv. Rau pluas tshais thib plaub, boil koj tus kheej taum thiab ib daim ntawm nqaij nyug. Rau pluas tshais thib tsib, noj zaub xam lav, ib yam li koj npaj thaum sawv ntxov. Kuj ntxiv cov ntses dawb. Thiab rau koob thib rau, haus cov protein co tib yam. Rau cov uas tsis paub ua noj, peb yuav qhia rau koj tam sim no.

Ua ntej, noj ob puas grams tsev cheese, ob puas milliliters mis nyuj, ib co oatmeal thiab ntxiv cov txiv hmab txiv ntoo uas koj nyiam. Optionally, koj tuaj yeem ntxiv cov txuj lom, xws li cinnamon. Tab sis qhov no yog xaiv tau. Sib tov tag nrho cov khoom xyaw zoo nyob rau hauv ib tug blender kom txog thaum tus. Qhov ntawd yog nws, lub cocktail yog npaj txhij. Yog li, raws li tau piav qhia saum toj no, nws tsim nyog noj thawj ob hnub.

Menu rau ob hnub dhau los

Hnub thib peb ntawm kev noj zaub mov yog siab-carbohydrate. Cov zaub mov tsuas yog txwv rau tsib. Yog li ntawd, thaum sawv ntxov koj tuaj yeem noj oatmeal porridge nrog peb cov proteins. Rau pluas tshais thib ob, koj tuaj yeem noj koj tus kheej ib phaj ntawm cov mov nrog nqaij qaib fillet. Ntxiv rau ib daim ntawm wholemeal qhob cij. Thaum peb noj mov, noj cov nplej zom nyuaj. Ntawm plaub, ib tug puv tes ntawm boiled mov thiab ib nrab ntawm boiled nqaij qaib fillet yuav ua dua. Npaj ob peb lub ncuav thiab cov ntses dawb rau yav tsaus ntuj.

Hnub thib tsib, carbohydrates yuav tsum tau noj me me. Noj mov kuj yuav tsis pub ntau tshaj tsib. Thaum sawv ntxov, noj koj tus kheej oatmeal nrog raisins thiab peb proteins. Cov pluas noj tom ntej yog protein co nrog peb lub khob cij. Tom qab ntawd boiled mov, nqaij qaib fillet thiab zaub zaub xam lav. Thaum lub sijhawm noj mov, koj tuaj yeem noj zaub zaub xam lav, ntses fillet thiabpeb daim mov ci. Rau yav tom ntej, tsuas yog cov protein co yuav ua.

Qhov zoo thiab qhov tsis zoo

Plaub hnub kev noj zaub mov tsis yog dogma kiag li. Cov hnub tuaj yeem xaiv tus kheej rau koj tus kheej. Ntau tus neeg ncaws pob noj tsib hnub ntawm cov protein, thiab ob hnub dhau los lawv thauj lub cev nrog carbohydrates. Koj tuaj yeem ua nws txawv.

Kev hloov khoom noj muaj lwm qhov ntxiv ntxiv. Nws nyob rau hauv qhov tseeb hais tias nrog xws li ib tug khoom noj khoom haus system, lub hlwb lub cev tseem zoo li qub. Ntau tus uas tau noj cov zaub mov uas tsis muaj carb paub tias lawv yuav tsum tso lawv cov zaub mov uas lawv nyiam. Qhov twg, ntawm chav kawm, yog kev nyuaj siab heev. Thiab nrog kev hloov pauv carbohydrate, koj yuav tsum tau nyiaj dhau ob peb hnub. Tom qab ntawd koj tuaj yeem them koj cov khoom qab zib uas koj nyiam, tab sis, ntawm chav kawm, hauv kev sib haum xeeb.

Zoo, qhov tseem ceeb tshaj plaws yog kev noj haus tiag tiag, tsis yog rau cov neeg ncaws pob xwb.

Yog tias peb tham txog qhov tsis zoo, kev noj zaub mov zoo li no tuaj yeem ua rau mob taub hau thiab xeev siab. Tsis tas li, BUCH kev noj zaub mov tuaj yeem ua rau muaj ntau yam kab mob, xws li ntshav qab zib mellitus lossis kab mob plawv, kab mob raum.

Protein system

Kev noj zaub mov-kev hloov pauv ntawm cov khoom lag luam protein ua haujlwm ntawm lub hauv paus ntsiab lus ntawm carbohydrate. Tsuas yog qhov tseem ceeb ntawm cov khoom noj uas muaj cov ntsiab lus protein ntau. Cov zaub mov no muaj cov amino acids siab.

Lawv pab zom cov rog uas khaws cia. Ua tsaug rau cov khoom noj no, cov nqaij ntshiv ua kom elastic thiab ruaj khov. Tab sis tsim nyog nwsNco ntsoov tias cov khoom noj muaj protein ntau muaj roj ntau. Yog li ntawd, yuav tsum xaiv cov khoom uas muaj cov ntsiab lus tsawg kawg nkaus ntawm nws.

Cov no suav nrog nqaij qaib dawb, cheese tsis muaj calorie, mis nyuj muaj roj, nqaij qaib proteins, nqaij ntses hiav txwv. Qhov kev noj haus no yog tsim rau cov tub ntxhais hluas uas ua lub neej nquag. Cov neeg nyiam noj nqaij yuav zoo siab nrog cov khoom noj khoom haus zoo li no.

Dukan noj

Lub Dukan Diet yog cov khoom noj uas koj tuaj yeem xav txog cov zaub mov koj tus kheej. Txhua tus tuaj yeem xaiv cov tais diav rau lawv tus kheej. Tab sis nco ntsoov, txawm tias koj xaiv cov khoom noj dab tsi, cov dej ntshiab uas siv ib hnub twg yuav tsum yog tsawg kawg yog ob litres. Qhov thib ob theem ntawm Dukan noj zaub mov yog hu ua alternation. Nws muaj nyob rau hauv alternating kev saws me nyuam ntawm cov protein thiab protein-zaub zaub mov. Koj tuaj yeem xaiv txoj kev hloov pauv rau koj tus kheej, nyob ntawm seb tus yam ntxwv ntawm lub cev. Ib hnub tuaj yeem yog cov khoom noj protein, qhov thib ob - cov zaub mov muaj protein ntau. Koj tuaj yeem hloov ntawm ob thiab ob. Daim ntawv qhia rau Dukan Diet "Alternation" yog qhov yooj yim (peb yuav saib qee qhov hauv qab no).

Lub sijhawm no, koj yuav tsum tsis txhob noj zaub mov uas muaj cov hmoov txhuv nplej siab. Tej cereals, pasta, qos yaj ywm, tag nrho cov legumes raug txwv. Nws raug tso cai noj cucumbers, txiv lws suav, lettuce, tshuaj ntsuab, carrots thiab beets, tab sis tsuas yog nyob rau hauv me me vim hais tias ntawm cov ntsiab lus ntawm qab zib nyob rau hauv lawv muaj pes tsawg leeg. Koj tuaj yeem noj zucchini, eggplant. Zaub xam lav tau pom zoo kom seasoned nrog txiv roj roj los yog cov kua ntses tsis muaj roj. Thaum kojua zaub mov, siv cov khoom qab zib. Nws raug tso cai ntxiv cov txuj lom rau cov tais diav.

Citrus txiv hmab txiv ntoo tuaj yeem noj txhua qhov ntau. Nws yog txwv tsis pub noj txiv hmab txiv ntoo, txiv tsawb, avocados thiab lwm yam txiv hmab txiv ntoo uas muaj calorie ntau ntau. Koj tuaj yeem haus tshuaj yej, kas fes, tab sis tsuas yog tsis muaj suab thaj. Nws yog txwv tsis pub noj tej txiv hmab txiv ntoo qhuav. Koj tuaj yeem ntxiv kua ntses rau zaub xam lav.

Thaum lub sijhawm thib ob ntawm kev noj zaub mov, koj tuaj yeem nce cov bran lossis buckwheat (uas nyiam dab tsi) txog li ob tablespoons ib hnub. Buckwheat tuaj yeem boiled hauv mis nyuj, dej los yog steamed yooj yim. Yog tias thaum lub sijhawm noj zaub mov koj xav tias cem quav pib, ces sim noj ib diav ntawm bran ib hnub ib zaug.

Nrog kev noj haus, kev siv cov khoom noj siv mis tso cai. Tab sis koj tsis tuaj yeem mob siab rau lawv, yog li ntawd stagnation hauv lub cev tsis pib. Yog li ntawd, tsis pub ntau tshaj ib kilogram ib hnub twg yog txaus. Nco ntsoov suav nrog kev taug kev txhua hnub tsawg kawg ib nrab teev hauv koj txoj haujlwm niaj hnub.

Yog tias koj xaiv cov zaub mov no, ces npaj rau qhov tseeb tias koj yuav poob qis. Tsawg tus neeg paub tias kev noj zaub mov ua rau kom muaj dej noo hauv lub cev. Thiab cov zaub mov muaj protein, ntawm qhov tsis sib xws, tshem dej ntawm lub cev zoo. Tej zaum yuav muaj kev ncua me ntsis hauv kev poob phaus, tab sis tsis txhob txhawj. Txij li cov hnub protein yuav ua kom cov txheej txheem nrawm dua.

Dukan. Diet "Alternation": zaub mov txawv

Ua ntej, peb yuav qhia koj tias cov ntses dawb ua noj hauv Taso ntses li cas. Ua noj koj yuav xav tau:

• seasoning rau ntses;
• 0.5kg ntses dawb;
• st. ib diav ntawm Taso thiab soy sauce;
• ch.diav txiv qaub kua txiv;
• 0.5 teaspoons qab zib hloov.

Ua noj:

1. -gut ntses, txiav rau hauv daim.
2. Npaj cov marinade. Sib tov kua txiv thiab kua txiv. Ntxiv sweetener.
3. Pob lub marinade hla cov ntses. Khaws rau hauv qhov chaw txias rau 60 feeb.
4. Tom qab ntawd sprinkle nrog seasoning. Ci hauv qhov cub rau 30 feeb.

Tam sim no xav txog lwm daim ntawv qhia. Peb yuav qhia koj yuav ua li cas npaj ib lub tsev cheese casserole. Txhawm rau tsim cov tais diav zoo li no koj yuav xav tau:

• ob art. tablespoons oat bran;
• tsib qe;
• 400 grams tsev cheese;
• 100 ml mis nyuj;
• txiv maj phaub rau kho kom zoo nkauj,
• 2-3 teaspoons natural sweetener.

Ua noj:

1. cais cov dawb ntawm cov yolks. Peb yuav tsis xav tau tom kawg.
2. Dissolve sweetener in sov mis nyuj.
3. Tom qab ntawd tuav cov txiaj ntsig thiab tsev cheese nrog rab diav. Yeej qe dawb kom siab tshaj.
4. Tom qab ua tib zoo ntxig lawv rau hauv tag nrho pawg.
5. Pho qhov loj rau hauv pwm. Muab tso rau hauv qhov cub rau tsib caug feeb.
6. Kho cov khoom tiav nrog shavings.

Pumpkin cutlets

Txuas ntxiv piav qhia cov zaub mov txawv rau Dukan Diet "Alternation", cia peb tham txog liab salmon cutlets. Ua noj koj yuav xav tau:

• 150 grams ntawm nqaij qaib;
• ib tau liab salmon;
• ib qe;
• st. diav soy sauce;
• seasoning rau ntses;
• 125 grams ntawm tofu.

Ua noj:

1. Sib tov tag nrho cov khoom xyaw hauv ib rab.
2. Ua pob los ntawm qhov tshwm sim.
3. Microwave rau tsib feeb.
4. Sau nrog soy sauce.

Tips

Dab tsi tsim nyog paub rau cov neeg nyiam Dukan, "Kev hloov pauv" noj zaub mov (cov ntawv qhia zaub mov yuav tham hauv qab no)?

Thaum noj zaub mov, raws li peb tau pom lawm, koj yuav tau noj zaub ntau ntau. Raws li peb paub, muaj cov khoom tseem ceeb hauv cov khoom noj nyoos. Tab sis koj yuav tsis zaum ntawm lawv ntev. Yog li ntawd, nws raug tso cai rau cov zaub rau kev kho cua sov, tshwj tsis yog rau kib.

Thiab feem ntau, nws tsis pom zoo kom kib lwm yam khoom noj thaum noj mov. Nws tsuas yog tso cai rau boil, stew lossis steam. Ntawm chav kawm, nws yog ntshaw kom thauj khoom lub cev nrog kev tawm dag zog hauv lub gym. Txwv tsis pub, kev poob phaus yuav qeeb qeeb dua li peb xav. Yog tias koj tsis muaj sijhawm mus ntsib lub gym, koj tuaj yeem siv sijhawm rau kev ua si hauv tsev. Qhov no kuj tseem yuav pab koj poob phaus ntxiv.

Nrog Dukan noj zaub mov, tsis muaj kev txwv rau cov zaub mov hauv ib hnub. Tus kws tsim khoom noj khoom haus thiab tus tsim ntawm kev noj zaub mov kom paub tseeb tias koj tuaj yeem noj ntau zaus raws li lub cev xav tau. Tab sis koj tsis tuaj yeem overeat. Txwv tsis pub, koj yuav tsis poob phaus, tab sis nce nws.

Menu Puam

Peb pom tias Dukan Diet "Alternation" yog dab tsi. Cia peb saib cov ntawv qhia zaub mov tam sim no. Muab xam rau 4 hnub. Koj tuaj yeem kho nws los ntawm kev nce lossis txo cov hnub.

1 hnub. Zaub. Curd thaum sawv ntxov. Tom qab ntawd stew cabbage nrog sausage. Thaum tav su koj tuaj yeem muaj ob qho khoom qab zib. Hmo ntujtso cai noj nqaij qaib nrog zaub.

2 hnub. Protein. Curd thaum sawv ntxov. Rau pluas su, nqaij qaib fillet nrog tsawg-rog kefir. Tom qab ob peb teev, npaj lub tsev cheese casserole. Rau yav tsaus ntuj, ua salmon cutlet thiab tsev cheese casserole.

hnub 3. Zaub. Porridge ntawm koj qhov kev txiav txim siab. Zoo siab salmon patty nrog zaub xam lav. Rau cov khoom noj txom ncauj yav tav su, koj tuaj yeem haus tshuaj yej tsis muaj suab thaj nrog profiteroles. Rau yav tsaus ntuj kua txob qab zib nrog ob hnyuv ntxwm thiab tshuaj yej nrog profiteroles.

4 hnub. Protein. Thaum sawv ntxov, tsev cheese tsis muaj rog, kas fes nrog hnyuv ntxwm thiab cheese qhaub cij. Thaum nruab hnub, koj tuaj yeem ci nqaij qaib pancakes thiab haus ib nrab ib liter ntawm kefir. Tom qab ob peb teev, koj raug tso cai haus tshuaj yej nrog ob lub hnyuv ntxwm. Rau yav tsaus ntuj, nqaij qaib broth nrog ib tug qhaub cij.

Zoo kawg

suav nrog, peb tuaj yeem muaj kev nyab xeeb tias cov khoom noj protein-carbohydrate alternation (BUCH) yog qhov zoo tshaj plaws rau cov neeg uas xav kom poob phaus sai thiab tau lub cev zoo nkauj tsis muaj kev ntxhov siab rau lub cev. Nws yog ib qho tsim nyog yuav tsum nco ntsoov tias tus yuam sij rau kev vam meej yog ua raws li qhov system nruj me ntsis. Thiab, tau kawg, kev tawm dag zog lub cev yog qhov yuav tsum tau ua.