Noj cov ntshav qab zib ua ntej (tso cai, txwv tsis pub khoom noj thiab ntawv qhia ua zaub mov)
Zoo Siab
- Paub koj txoj kev pheej hmoo ntawm kev tsim muaj ntshav qab zib
- Cov ntshav qab zib ua ntej
- Yuav ua li cas muab tso ua ke cov ntawv qhia ua ntej muaj ntshav qab zib
- Noj tshais thiab khoom txom ncauj
- Cov zaub mov tseem ceeb: pluas su thiab noj hmo
Cov khoom noj zoo rau kev mob ntshav qab zib muaj noj cov zaub mov uas muaj glycemic index tsawg, nruab nrab, xws li txiv hmab txiv ntoo nrog tev thiab bagasse, zaub, tag nrho cov zaub mov thiab legumes, vim lawv yog cov zaub mov muaj fiber ntau. Ib qho ntxiv, cov "protein" zoo thiab cov rog, xws li txiv roj roj, tuaj yeem suav nrog hauv cov khoom noj no.
Los ntawm kev noj cov zaub mov no nws muaj peev xwm tswj hwm cov ntshav qab zib thiab yog li tiv thaiv kev loj hlob ntawm cov ntshav qab zib mellitus, txij li qee tus neeg, thaum kev kho mob pib sai li sai tau muaj ntshav qab zib tau txheeb xyuas, nws yog qhov ua tau tias cov txiaj ntsig ntshav qab zib rov qab tuaj. rau li qub. Rau qhov no, nws yog qhov tsim nyog tias kev noj zaub mov zoo kom muaj txiaj ntsig nrog kev ua haujlwm ntawm lub cev.
Saib dab tsi koj qhov kev pheej hmoo ntawm kev tiv thaiv ntshav qab zib thiab ntshav qab zib yog los ntawm kev nkag mus rau koj cov ntaub ntawv hauv kev sim hauv qab no:
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Paub koj txoj kev pheej hmoo ntawm kev tsim muaj ntshav qab zib
Pib xeemCov khoom noj uas yuav noj tau yooj yim rau kev mob ntshav qab zib ua ntej yog:
- Nqaij dawb, nyiam dua. Cov nqaij liab yuav tsum noj 3 zaug hauv ib lis piam, thiab yuav tsum tau txiav cov nqaij ntshiv;
- Zaub thiab zaub feem ntau;
- Txiv hmab txiv ntoo, nyiam dua nrog cov tawv nqaij thiab bagasse;
- Cov khoom noj cog, xws li cov taum pauv, taum pauv, qaib cov taum, taum pauv, taum pauv, lentils;
- Cov nplej tseem muaj, xws li mov, nplej zom, wholegrain hmoov, oats;
- Oilseeds: txiv ntseej, txiv laum huab xeeb, Walnut, almonds, pistachios;
- Khoom noj siv mis thiab lawv skimmed derivatives;
- Cov rog zoo: txiv roj roj, txiv maj phaub roj, butter.
Nws yog ib qho tseem ceeb kom nco ntsoov tias cov neeg mob ntshav qab zib tuaj yeem noj txhua yam zaub mov, tab sis lawv yuav tsum nyiam cov zaub mov ntuj, muaj cov hmoov nplej me me thiab tsis muaj qab zib, vim nws nquag noj zaub mov ntau nyob rau hauv cov carbohydrates yooj yim uas ua rau muaj ntshav nce ntxiv. Cov. Saib cov glycemic Performance index ntawm cov zaub mov.
Cov ntshav qab zib ua ntej
Cov lus hauv qab no qhia cov piv txwv ntawm cov zaub mov ua ntej 3-hnub mob ntshav qab zib:
cov khoom noj | Hnub 1 | Hnub 2 | Hnub 3 |
Noj tshais | 1 khob ntawm kas fes unsweetened + 2 slices ntawm tag nrho cov qhob cij mov nrog 1 nthee qe nrog txiv ntseej roj + 1 daim dawb cheese | 1 khob mis tsis qab zib skimmed + 1 txiv tsawb nruab nrab, txiv kab ntxwv thiab oat pancake + txiv laum huab xeeb thiab txiv pos nphuab | 1 khob ntawm kas fes unsweetened + 1 qe nrog tws dos thiab soob + 1 txiv kab ntxwv |
Noj tshais | 1 txiv tsawb hauv qhov cub nrog cinnamon thiab 1 teaspoon ntawm chia noob | 1 lub mis nyeem qaub dawb + 1 tablespoon ntawm taub dag cov noob + 1 tablespoon ntawm oats | 1 qhov loj qhov luaj li ntawm txiv ntaub ntoo + 2 me nyuam diav ntawm flaxseed |
Noj su noj hmo | 1 diav ntawm cov nplej xim av + 2 tablespoons taum + 120 gram ntawm cov nqaij siav nrog dos thiab paprika + arugula thiab txiv lws suav nyias nrog 1 rab txiv ntseej roj thiab kua txiv ntoo cider vinegar + 1 pear nrog tev | 1 teeb ntses nyob hauv qhov cub + 1 khob zaub siav xws li carrots, taum ntsuab thiab zaub paj ntsuab nrog 1 rab diav txiv roj roj thiab ib tee txiv qaub + 1 kua txiv nrog tev | 1 lub mis nqaij qaib nrog kua ntses soob + wholegrain nplej zom nrog coleslaw thiab zaub ntug hauv paus nrog 1 teaspoon ntawm txiv roj roj thiab kua txiv ntoo cider vinegar + 1 khob txiv pos nphuab |
Noj su txom ncauj | 1 lub mis nyeem qaub dawb + 1 daim ncuav ci nrog cheese | 1 khob unsweetened gelatin nrog ib tug puv tes ntawm txiv laum huab xeeb | 1 khob kas fes nrog mis nyuj + 2 cov khaub noom tawg nrog txiv laum huab xeeb |
Cov ntau hauv cov ntawv qhia zaub mov txawv raws hnub nyoog, poj niam txiv neej, lub cev ua si thiab seb tus neeg puas muaj lwm yam kab mob cuam tshuam. Yog li ntawd, qhov zoo tshaj plaws yog sab laj nrog tus khoom noj khoom haus kom thiaj li ua tiav kev soj ntsuam thiab kev noj zaub mov noj kom raug kos raws li cov kev xav tau.
Yuav ua li cas muab tso ua ke cov ntawv qhia ua ntej muaj ntshav qab zib
Yuav kom tso cov zaub mov ua ke kom tiv thaiv cov ntshav qab zib, ib qho yuav tsum sim noj cov zaub mov muaj protein ntau nrog ua ke nrog cov zaub mov muaj protein ntau lossis cov rog zoo, raws li qhia hauv qab no:
Noj tshais thiab khoom txom ncauj
Txog rau pluas tshais nws raug nquahu kom xaiv cov khoom noj uas npaj nrog cov hmoov nplej tag nrho xws li pancakes lossis khob cij. Piv txwv cov carbohydrates no yuav tsum tau noj ua ke ua ke nrog cov qe, tshij, ntxig nqaij qaib lossis nqaij nyuj hauv av, piv txwv. Qhov kev sib xyaw ua ke no pab tswj ntshav qab zib, vim tias cov tshuaj carbohydrate muaj qhov nyuaj dua rau kev zom, tiv thaiv cov roj ntsha hauv cov ntshav qab zib.
Cov khoom noj txom ncauj me me tuaj yeem ua los ntawm kev sib txuas nrog 1 txiv hmab txiv ntoo nrog lub ntuj yogurt, piv txwv li, lossis nrog cov ncaw roj, xws li txiv ntseej, txiv laum huab xeeb thiab txiv ntseej. Lwm qhov kev xaiv yog siv cov txiv hmab txiv ntoo nrog 2 lossis 3 fab ntawm 70% chocolate, los yog sweeten yogurt nrog 1 tablespoon ntawm zib ntab.
Cov zaub mov tseem ceeb: pluas su thiab noj hmo
Noj su thiab noj hmo yuav tsum yog cov zaub nyoos ua zaub nyoos lossis ua tiav cov txiv roj roj, uas muaj cov rog zoo. Tom qab ntawd koj tuaj yeem xaiv cov khoom noj uas muaj carbohydrate, xws li cov txhuv lossis wholegrain nplej zom, qos yaj ywm lossis quinoa piv txwv. Yog tias koj xav haus 2 hom carbohydrate, koj yuav tsum tso cov me me ntawm txhua qhov ntawm lub phaj, xws li 1 / khob mov thiab 1/2 khob taum.
Ntxiv rau, koj yuav tsum haus cov protein zoo, uas nyob hauv cov zaub mov ntau xws li nqaij, nqaij qaib, ntses thiab qe. Tom qab noj mov, koj yuav tsum nyiam noj txiv hmab txiv ntoo raws li cov khoom qab zib, ua qhov kev xaiv zoo dua li kua txiv, vim tias cov txiv ntoo muaj cov tshuaj fiber ntau uas pab tswj ntshav qab zib.
Feem ntau, cov khoom noj yuav tsum tau npaj hauv qhov cub, ci, siav lossis siav, thiab nws pom zoo kom tsis txhob muab kib. Tsis tas li ntawd, nws raug nquahu kom siv cov txuj lom ntuj lossis tshuaj ntsuab rau cov zaub mov raws caij nyoog, xws li oregano, rosemary, turmeric, turmeric, cinnamon, coriander, zaub txhwb, qij thiab dos.