Qab zib thaum sawv ntxov: cov yam ntxwv ntawm kev siv, cov lus pom zoo thiab tshuaj xyuas

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

Rau cov neeg uas tsis hlawv nrog kev mob siab rau tshwj xeeb rau ntau yam khoom qab zib, ncuav qab zib thiab pastries, lo lus nug ntawm seb puas tuaj yeem noj cov khoom qab zib thaum sawv ntxov tsis cuam tshuam. Txawm li cas los xij, rau txhua tus neeg nyiam ntawm cov khoom zoo, nws tseem ceeb heev kom paub tias ib nrab hnub twg yog qhov zoo tshaj plaws los haus lawv kom tsis txhob ua mob rau koj lub cev thiab lub cev tag nrho. Hauv kab lus no, peb yuav sim qhib cov lus nug kom dav li sai tau - puas tsim nyog noj cov khoom qab zib thaum sawv ntxov.

Vim li cas ho tsis hla noj tshais?

Txawm hais tias ntau tus tsis kam noj thaum sawv ntxov, nyiam ua kom cov calorie ntau ntau ntawm cov zaub mov ze rau noj hmo, cov kws tshawb fawb tau ua pov thawj ntev tias pluas tshais yog lub zog tseem ceeb tshaj plaws. Yog li ntawd, pib nrog, cia peb xav seb dab tsi thaum sawv ntxov noj mov rau ib tug neeg.

Ua ntej, noj tshais yog txhawb zog. Lub tswv yim hais tias thaum pw tsaug zog tib neeg lub cev nyob rau hauv ib tug dormant lub xeev yog erroneous. Thaum tsaus ntuj, cov txheej txheem ntawm lub cev qeeb, tab sis tsis txhob nres kiag li. Yog li ntawd, thaum sawv ntxov nws yuav tsum tau rov qab siv zog reserves, nrog rau cov khoom khaws cia rau hnub tom ntej kom txog rau thaumtav no.

Thib ob, noj tshais pab tswj kev qab los noj mov thiab yog lub hauv paus ntawm qhov hnyav. Txoj hauv kev zoo tshaj plaws kom poob phaus lossis tswj qhov hnyav uas twb muaj lawm yog kev noj zaub mov kom zoo, uas yog raws li cov khoom noj feem ntau, tab sis nquag noj mov. Lub sijhawm yoo mov zoo li yog qhov kev ntxhov siab ntxiv rau lub plab zom mov, cuam tshuam cov metabolism hauv ib txwm. Lub cev yuav sim sai sai los them cov calories uas ploj lawm ntau zaus txhawm rau txhawm rau khaws cov peev txheej thaum muaj xwm txheej zoo sib xws.

Thib peb, noj tshais kom raug thiab raws sijhawm yog qhov tseem ceeb pab rau kev noj qab haus huv ntawm lub cev thiab kev puas siab puas ntsws. Tom qab tag nrho, cov zaub mov noj qab haus huv thiab kev noj qab haus huv yog lub hauv paus rau kev tsim kev tiv thaiv ntawm tag nrho cov kab mob. Nws kuj pab kom tsom mus rau kev ua haujlwm ntxiv, tiv thaiv kev ntxhov siab, txhim kho kev xav.

Qab zib yog lub cev xav tau

Kev sib tham txog qhov zoo thiab qhov tsis zoo ntawm kev noj cov khoom qab zib tau muaj txij li thaum ub. Ib tug neeg tsis tuaj yeem xav txog lawv lub neej yam tsis muaj khoom noj qab zib, thiab ib tus neeg nyob twj ywm thiab zoo siab nyob tsis muaj qhov xav li ntawd. Txawm li cas los xij, lub ncauj lus no ncaj qha lossis tsis ncaj qha cuam tshuam rau peb txhua tus.

Cov kws tshawb fawb tau pom tias qhov xav xav noj tej yam qab zib tuaj yeem qhia tias tsis muaj cov vitamins thiab tshuaj hauv lub cev. Feem ntau, cov tsos mob no qhia txog qhov tsis txaus ntawm cov vitamins A, B thiab E, nrog rau cov kab mob xws li magnesium, calcium, qabzib, phosphorus, sulfur, tryptophan, chromium, carbon.

Yog tib neeg lub cev tsis muajib yam khoom, nws yuav muab lub hlwb tej yam teeb meem thiab sim los them rau cov khoom uas tsis tshua muaj los ntawm cov peev txheej muaj rau nws. Raws li, cov ntsiab lus ntawm qib subconscious yuav xaiv cov khoom uas ploj lawm yog qhov loj tshaj.

Yog li, yog tias koj tos tsis tau noj cov qhob noom xim kasfes, chocolates lossis lwm yam khoom qab zib, ces lub cev yuav mob tsis muaj magnesium. Hauv qhov no, ib qho ntawm cov tsos mob ntawm qhov teeb meem no yog kev quav tshuaj caffeine.

Thaum ua phem rau cov dej qab zib, nws tsim nyog xav txog seb puas muaj calcium txaus hauv koj cov zaub mov. Nws qhov tsis txaus tuaj yeem raug tshem tawm los ntawm kev noj txhua hnub ntawm legumes, cheeses, sesame, broccoli.

Hnub twg yog ib nrab hnub noj qab zib zoo tshaj?

Txij thaum me nyuam yaus, peb tau qhia tias noj cov khoom qab zib tuaj yeem ua mob rau lub cev. Txawm li cas los xij, nws ua rau kev txiav txim siab thaum noj cov khoom qab zib ntau dhau, thiab yog tias koj noj cov khoom noj kom raug thiab nyob rau hauv ib qho me me, koj tuaj yeem tau txais txiaj ntsig los ntawm lawv.

Txawm li cas los xij, tsis muaj kev pom zoo txog qhov ib nrab ntawm hnub noj khoom qab zib kom tau txais txiaj ntsig zoo tshaj plaws. Qee cov neeg xav tias nws yog qhov zoo tshaj rau noj cov khoom qab zib thaum sawv ntxov. Lwm tus, ntawm qhov tsis sib xws, pom zoo kom tsis txhob ua qhov no.

Cia peb xav txog cov lus sib cav uas qhia tias yog vim li cas koj thiaj noj khoom qab zib thaum sawv ntxov:

1. Nyob rau hauv thawj ib nrab ntawm hnub, tib neeg cov metabolism hauv siab tshaj plaws, uas tso cai rau koj zom cov zaub mov muaj calorie ntau sai.
2. Cov calories noj yuav raug siv thaum lub sijhawmhnub tom ntej thiab yuav tsis tso nrog ntim ntau dhau ntawm lub duav.
3. Noj tshais qab zib yuav pab koj kom tsis txhob noj ntau dhau, vim tias carbohydrates tau zom sai sai thiab xa cov teeb liab satiety rau tib neeg lub hlwb.
4. Ib qho khoom qab zib thaum sawv ntxov tuaj yeem them koj lub siab zoo thiab ua kom lub hlwb ua haujlwm rau tag nrho hnub ua haujlwm, qhov no kuj tau lees paub los ntawm kev tshuaj xyuas ntawm cov neeg nyiam khoom qab zib.

Yog vim li cas koj yuav tsum tso khoom qab zib thaum sawv ntxov

Cia peb xav txog cov lus sib cav uas qhia tias vim li cas koj tsis tuaj yeem noj khoom qab zib thaum sawv ntxov:

• Khoom qab zib yuav tsis muaj peev xwm muab lub zog txaus rau tib neeg lub cev rau hnub tom ntej ntawm kev ua haujlwm, vim tias carbohydrates ceev yuav tau noj tam sim.
• Qab Zib tsis haum rau ib pluas noj, uas yog qhov tsis zoo ntawm txoj cai hauv qab no: "Cov qab zib yuav tsum tsis txhob noj nrog lwm cov zaub mov thaum tib pluas noj."
• khoom qab zib thaum ntxov tuaj yeem ua rau yav tav su binge raws li cov khoom zoo ua rau cov tshuaj insulin nce ntxiv.

Ib co lus tseeb txog qab zib

Qab Zib muaj nyob hauv txhua hnub hauv kev noj haus ntawm txhua tus neeg. Nws yog ntxiv rau yuav luag tag nrho cov tais diav, ob qho tib si qab zib thiab savory. Nws yog ib qho yooj yim preservative rau ntau yam berries thiab zaub, jams, thiab txawm nqaij.

Tag nrho cov khoom uas muaj suab thaj feem ntau muab faib ua peb pawg:

• 100% - ncaj qha qab zib, zib ntab, hmoov txhuv nplej siab;
• noj qab nyob zoo - txiv hmab txiv ntoo, zaub;
• tsis noj qab nyob zoo - ncuav qab zib, khoom qab zib, chocolate, qab zib pastries.

hom ntau tshaj plaws yog:

• fructose;
• sucrose;
• glucose.

siv cov khoom qab zib

• Qab Zib yog ib qho ntawm cov ntsiab lus tseem ceeb rau kev ua haujlwm ntawm tag nrho cov kab mob xws li carbohydrates thiab qabzib.
• Txhawb kev tsim cov tshuaj hormone ntawm kev zoo siab - serotonin.
• Kev noj cov zaub mov qab qab zoo txhim kho lub siab los ntawm kev puas siab puas ntsws, uas tsis muaj dab tsi cuam tshuam nrog cov duab hormonal.

Qhov nthuav tshaj plaws yog cov piam thaj hauv nws daim ntawv ntshiab tsis ua rau qhov hnyav nce, tshwj tsis yog, tau kawg, koj siv nws hauv qhov txwv tsis pub. Txiv hmab txiv ntoo thiab zaub uas muaj suab thaj muab tib neeg lub cev nrog cov amino acids tseem ceeb, vitamins thiab minerals. Qhov siab ntawm cov rog hauv qee cov khoom qab zib ntxiv calories rau cov khoom qab zib.

Hamful Properties

Kev mob ntshav qab zib yog raws li hauv qab no:

• pab nce qib insulin;
• synthesized rau hauv lub cev rog;
• txaus siab tshaib plab rau lub sijhawm luv luv;
• txhawb nqa cov piam thaj hauv lub cev, uas cuam tshuam rau kev txhim kho qee yam kab mob ntev;
• ua rau quav noj;
• tsis zoo cuam tshuam rau qhov tsos, ua rau rog dhau.

Tsis ntev los no, cov kws tshawb fawb tau tshawb pom ntau qhov kev tshwm sim tshiab ntawm kev phom sij rau tib neeg lub cev:

1. Cov khoom qab zib tuaj yeem ua rau muaj menyuam tsis taus.
2. Sweet lovers ntau zausraug thrush.
3. Yuav ua rau mob qog noj ntshav.
4. Zoo muaj txiaj ntsig rau lub hlwb thiab lub peev xwm hlwb.
5. Nws tsis pom zoo kom haus cov suab thaj ntau thaum cev xeeb tub.

Yuav ua li cas kom poob phaus yam tsis tsis lees paub koj tus kheej txaus siab?

Cov neeg feem coob koom nrog kev poob phaus nrog qee yam kev txwv kev noj haus, tab sis rau ntau tus, muab lawv txoj kev noj zaub mov nyuaj heev uas qee zaum ua tsis tau.

Txawm li cas los xij, qee tus poj niam hauv lawv qhov kev tshuaj xyuas tau hais tias nws tseem tuaj yeem poob phaus yam tsis tsis lees paub koj tus kheej cov khoom noj qab zib. Txhawm rau ua qhov no, koj yuav tsum ua raws li ob peb txoj cai yooj yim:

1. noj cov zaub mov no ua ntej noj su. Koj tuaj yeem noj cov khoom qab zib thaum sawv ntxov, vim qhov no ua rau nws muaj feem ntau tias cov calories uas tau txais yuav siv rau ib hnub.
2. Tsis txhob noj khoom qab zib thaum yav tsaus ntuj, tshwj xeeb tshaj yog khoom qab zib yog txwv tsis pub 3-4 teev ua ntej yuav mus pw.
3. Kev kho mob hnyav tuaj yeem hloov nrog cov khoom noj qab haus huv - txiv hmab txiv ntoo, berries, marmalade, lollipops, marshmallows, txiv hmab txiv ntoo qhuav, zib ntab, jelly.
4. Tsis suav cov khoom qab zib uas muaj calorie ntau thiab rog (khoom qab zib, pastries), vim tias cov khoom no ua rau hnyav nce.
5. Tsis txhob noj cov khoom qab zib thiab rog ntawm tib pluas noj, yog li nws yog qhov zoo tshaj kom tsis txhob noj khoom qab zib tom qab chav kawm tseem ceeb. Nws raug nquahu kom koj tawm tsawg kawg 2 teev ntawm cov khoom noj no.
6. Tsis txhob noj ntau dhau: yog tias koj ua raws li kev ntsuas, koj tuaj yeem noj yuav luag txhua yam khoom noj. Raws li, ntau qab zibzoo dua tsis txhob haus thaum sawv ntxov.
7. Tus cwj pwm ntawm haus, tshwj xeeb tshaj yog cov dej qab zib, yog qhov zoo tshaj plaws zam vim lawv muab lub cev nrog cov carbohydrates uas tsis tsim nyog thiab ua rau hnyav nce.
8. Cov khoom qab zib thiab cov khoom qab zib yuav tsum muab pov tseg tam sim. Lawv tsis tsuas yog tsis pab kom poob phaus, tab sis kuj txaus ntshai rau kev noj qab haus huv.
9. Txoj hauv kev zoo tshaj los hlawv calories tom qab noj khoom qab zib yog txav.

Sweet tea in the morning: pros and cons

Tshuaj yej yog hais txog cov dej haus tonic thiab, hauv txoj ntsiab cai, tsis muaj qhov tshwj xeeb rau lub cev. Txawm li cas los xij, yog tias nws tsis siv kom raug, nws tuaj yeem ua teeb meem. Xav txog ob peb qhov tseeb uas yuav qhia koj yuav ua li cas thiaj li npaj lub rooj noj mov kom zoo rau kev noj qab haus huv thiab cov txiaj ntsig zoo:

1. tshuaj yej ntsuab yog noj qab haus huv dua li cov tshuaj yej dub. Nws raug pom zoo kom siv ntau hom nplooj ntawm cov dej haus, vim qhov no yog qhov qhia txog qhov zoo ntawm cov khoom.
2. Yog ua tau, tshuaj yej yuav tsum haus dej haus yam tsis muaj suab thaj ntxiv. Yog tias qhov no nyuaj dhau, nws yog qhov zoo dua los maj mam txo cov khoom qab zib kom tsawg.
3. Nws yog qhov zoo tshaj yog haus tshuaj yej thaum sawv ntxov - nws yuav pab koj sawv. Txawm li cas los xij, nws yuav tsum tsis txhob noj tam sim tom qab noj mov, tab sis 20-30 feeb tom qab nws. Tsis txhob haus tshuaj yej tam sim ntawd tom qab sawv ntxov los yog kom txaus siab tshaib plab, vim qhov no tuaj yeem ua rau mob plab.
4. Tshuaj yej yuav tsum tsis txhob txias lossis kub, qhov zoo tshaj plaws kub yog li 50⁰С.
5. Tsis txhob mob siab rau nrog tshuaj yej nplooj, vimhaus cawv heev yuav tsis tsuas iab dhau lawm xwb, tab sis kuj yuav poob nws qhov zoo.

Rau qee tus neeg, lo lus "kev noj haus kom zoo" suab txaus ntshai dua li "kev noj haus". Txawm li cas los xij, lawv qhov sib txawv nyob hauv qhov tseeb tias thawj zaug tsis tas yuav muaj kev txwv rau cov khoom. Cov kev cai tsuas yog cuam tshuam rau lawv qhov ntau, qhov zoo thiab qee qhov nuances. Qhov tseem ceeb tshaj plaws yog tias nrog kev pab ntawm kev noj zaub mov kom raug, koj tuaj yeem poob phaus ntxiv dua li ntawm qee cov zaub mov.

Ntau tus neeg uas saib xyuas lawv lub cev muaj kev txhawj xeeb txog cov lus nug, puas tuaj yeem noj cov khoom qab zib thaum sawv ntxov thaum poob phaus? Cov lus teb yuav tsis meej - koj tuaj yeem noj cov khoom qab zib, qhov tseem ceeb yog ua raws li ob peb txoj cai saum toj no.

Puas tau noj khoom qab zib thaum sawv ntxov nrog kev noj haus: tshuaj xyuas

Muaj ntau yam zaub mov noj, yog li leej twg xav poob ob peb phaus tuaj yeem xaiv txoj kev yooj yim tshaj plaws los noj. Txij li thaum nws yog qhov nyuaj tshaj plaws rau cov neeg muab khoom qab zib, cov khoom noj ntawm tus kheej rau cov hniav qab zib tau tsim. Ib qho ntawm cov nyiam tshaj plaws yog chocolate, qhov tseem ceeb ntawm qhov yog tias tsuas yog ib qho ntawm cov qhob noom xim kasfes tsaus nti tau tso cai noj txhua hnub.

Raws li kev tshuaj xyuas ntawm kev poob phaus, peb tuaj yeem txiav txim siab tias nws tuaj yeem noj cov khoom qab zib thaum noj zaub mov. Qhov tseem ceeb tshaj plaws, tsis hais txog txoj kev xaiv ntawm cov khoom noj khoom haus, yog qhov kev siv hluav taws xob niaj hnub siv ntau tshaj qhov nqus tau.calories.

Summming, nws tsim nyog hais tias lub sijhawm zoo tshaj plaws ntawm hnub noj khoom qab zib yog thaum sawv ntxov. Txawm li cas los xij, qhov no tsis tau txhais hais tias ua ntej noj su nws tuaj yeem noj txhua ntu thiab kom muaj nuj nqis. Txhawm rau ua kom cov zaub mov noj qab haus huv thiab noj qab haus huv, nws raug nquahu kom ua raws li qee txoj cai.