Cais kev noj haus: nws ua haujlwm li cas, yuav ua li cas ua thiab zaub mov
Zoo Siab
- Yuav ua li cas thiaj ua rau cov zaub mov tsis sib haum xeeb
- Kev cais tsis siv cov cai noj haus
- Qauv qhia zaub mov noj
Cov zaub mov tsis sib haum xeeb tau tsim los ntawm cov ntsiab lus hais tias cov zaub mov muaj protein ntau, xws li nqaij thiab qe, yuav tsum tsis txhob muab tso rau hauv cov pluag mov nrog cov zaub mov los ntawm pawg carbohydrate, xws li cov nplej zom lossis khob cij.
Qhov no yog vim tias, thaum ua ke cov pab pawg hauv cov zaub mov noj, lub cev ua tiav cov kua qaub ntau thaum lub plab zom mov, uas tuaj yeem ua rau ntau yam teeb meem plab, ntxiv rau kev zom zaub mov tsis zoo. Vim li no, kev noj zaub mov no kuj tseem tawm tswv yim tias tsawg dua cov zaub mov yuav tsum tau noj uas txhawb kev acidity, thiab cov khoom noj alkaline, xws li zaub, yuav tsum tau nyiam.
Txij li nws tsis tuaj yeem cais cov protein tawm ntawm cov carbohydrates, vim tias ib feem coob ntawm cov zaub mov muaj ob qho khoom noj, cov zaub mov tsis zoo rau kev noj zaub mov ntau, tab sis tsuas yog cais cov zaub mov muaj protein ntau ntawm cov uas muaj protein ntau, kom yooj yim kev zom, txhawb kev nyab xeeb thiab txawm pab koj mus cuag koj qhov hnyav zoo.
Cov pab pawg carbohydrateYuav ua li cas thiaj ua rau cov zaub mov tsis sib haum xeeb
Kev noj haus ntawm cov zaub mov noj uas tsis sib haum xeeb yuav tsum tsis txhob sib xyaw nrog cov carbohydrates nrog cov protein nyob hauv ib pluag mov thiab, yog li ntawd, kev tso cai sib xyaw yog:
- Cov zaub mov hauv cov pab pawg carbohydrate nrog cov pab pawg nruab nrab zaub mov;
- Protein ntau pawg zaub mov nrog cov pab pawg nruab nrab.
Cov ntaub ntawv hauv qab no qhia cov piv txwv ntawm cov khoom noj uas koom nrog ua ib pawg:
| Carbohydrates | Cov nqaij ua haujlwm | Nruab Nrab |
| Cov nplej, nplej zom, qos, txhuv | Nqaij, ntses, qe | Cov zaub, tshuaj ntsuab, cov txuj lom |
| Txiv tsawb, txiv hmab txiv ntoo qhuav, daim duab, txiv apple | Cov pob txha, molluscs | Cov nceb, noob, noob txiv |
| Qab zib, qab zib, zib ntab | Cov kua qaub, cov khoom lag luam citrus | Cov tshuaj nplaum, butter, roj |
| Pudding, poov xab, npias | Mis, vinegar | Dawb cheeses, nyoos hnyuv ntxwm |
Kev cais tsis siv cov cai noj haus
Ntxiv rau cov cai yooj yim uas tau hais los saum toj no, kev noj haus no tseem muaj lwm cov kev cai tseem ceeb, uas suav nrog:
- Noj ntau yam khoom noj uas ntuj tsim, xws li zaub tshiab, cov txiv hmab txiv ntoo raws caij nyoog thiab cov khoom ntuj tsim, zam kev ua tiav thiab kev ua lag luam;
- Siv tshuaj ntsuab thiab txuj lom txhua hnub,hloov rau ntsev thiab rog;
- Tsis txhob noj zaub mov nrog qab zib, precooked, khaws cia thiab hmoov nplej;
- Noj ntau me ntsis ntawm cov khoom noj xws li nqaij liab, qab rog, legumes, noob txiv, kas fes, cocoa, dub tshuaj yej, haus dej cawv;
- Haus 2 liv dej rau ib hnub ua ntej thiab nruab nrab ntawm cov zaub mov.
Ib qho ntxiv, rau txoj kev noj qab haus huv zoo, kev tawm dag zog yuav tsum tau ua yam tsawg kawg 3 zaug hauv ib lub lis piam kom muaj qhov hnyav thiab zoo lub plawv.
Qauv qhia zaub mov noj
Ntawm no yog ib qho piv txwv ntawm cov ntawv qhia zaub mov rau noj tsis sib haum xeeb:
| Noj Mov | Hnub 1 | Hnub 2 | Hnub 3 |
| Noj tshais * | Ci cij nrog butter (carbohydrate + nruab nrab) | Yogurt nrog txiv hmab txiv ntoo (nruab nrab) | Omelet nrog nceb (protein + nruab nrab) |
| Noj tshais | 1 teg ntawm txiv hmab txiv ntoo qhuav (nruab nrab) | 1 txiv tsawb (carbohydrate) | 200 mL Kéfir (nruab nrab) |
| Noj su * | Nplej zom nrog sautéed zaub thiab nceb (carbohydrate + nruab nrab) | Nqaij ntses xas lav nrog dos + haus salmon + txiv roj roj (nruab nrab) | 1 steak txiav mus rau hauv ib daim hlab nrog zaub xas lav, zaub ntug hauv paus, lws suav lws suav thiab kua txob kua txob daj. Cov dej qab ntsev tuaj yeem raug hnia nrog cov kua mis yogurt hnav khaub ncaws, txiv roj roj, qej thiab kua txob (protein + nruab nrab) |
| Noj su txom ncauj | 1 tes ntawm cov txiv hmab txiv ntoo qhuav nrog mozzarella cheese (nruab nrab) | Cov cheese ci ci (carbohydrate + nruab nrab) | 1 txiv tsawb (carbohydrate) |
| Noj hmo | 1 nqaij qaib mis steak + sautéed spinach nrog qej, kua txob thiab nutmeg (protein + nruab nrab) | Siav trout nrog cov zaub siav xws li carrots thiab zaub cob pob + txiv roj roj (protein + nruab nrab) | Khaub noom fawm nplej zom nrog taum pauv, kua txob, chives, basil thiab zaub txhwb qaib. Yuav ntuav nrog kua mis nyeem qaub yog roj ntses, txiv roj roj, qej thiab kua txob (carbohydrate + nruab nrab) |
* Nws yog ib qho tseem ceeb uas ua ntej noj tshais thiab su noj 1 khob ntawm cov dej muaj ntxhia.
Nrov Rau Ntawm Lub Xaib
Cov theem ntawm Kev Sim Noj Noj Qab Haus Huv Los Ntawm Hnub So