Noj cov zaub mov nyob rau hauv cov ntshav qab zib hom 2

Tu siab, kev noj haus yog tsim nyog los soj ntsuam tsis tau tsuas yog cov neeg uas xav coj lawv cov tagnrho rau qhov zoo tagnrho, tab sis kuj cov neeg uas raug kev txom nyem los ntawm tej yam kab mob, xws li, piv txwv li, thiab hom 2 ntshav qab zib. Nyob rau hauv cov ntaub ntawv no, dieting txhawb poob phaus, thiab txawm ib tug loj ib feem ntawm cov kev kho mob ntawm tus kab mob. Cov khoom noj nyob rau hauv hom 2 ntshav qab zib nws muaj nws tus yam ntxwv, tab sis tsis xav hais tias cov hnub ntawv qhia zaub mov nyob rau tib lub sij hawm yuav tsis muaj cua, cov varied thiab txawm tias ib tug me ntsis qab zib.

Nyob rau hauv luv luv, cov khoom noj nyob rau hauv hom 2 ntshav qab zib yuav tsum tau raws li nyob rau hauv lub noj ntawm zaub (txog 800-900 grams tauj ib hnub) thiab txiv hmab txiv ntoo (txog 300-400 g). Yuav kom muab lawv nrog qhov zoo tshaj plaws fermented mis nyuj (0.5 L), cov ntses thiab nqaij (300 g), fungi (150 g). Koj muaj peev xwm them taus ib tug me ntsis ntawm carbohydrates, piv txwv li, 100 grams cov mov ci thiab 200 grams ntawm cereals / qos yaj ywm ib hnub twg thiab pab tau khoom qab zib. Tag nrho cov no nyob rau hauv thiaj li yuav restore lub cev hlwb insulin rhiab heev thiab muaj peev xwm rau assimilate qab zib. Cov khoom noj nyob rau hauv hom 2 ntshav qab zib nyob rau hauv ua ke nrog uas tsim nyog lub cev ua si yuav pab tau kom tsis txhob muaj yeeb tshuaj kho mob thiab kev muab lub sij hawm mus nyob ib lub tag nrho lub neej.

Yuav pib nrog peb qhia kom meej hais tias nws yog tsis yooj yim sua rau mob ntshav qab zib noj:

- piam thaj, zib ntab thiab dag sweeteners;

- Khoom qab zib (nyob rau hauv ib tug huab ntaub ntawv, nws tseem tau mus noj ib feem me me ntawm tsaus chocolate);

- cov khoom, uas yog tsim los ntawm cov fructose, qabzib, thiab lwm yam.;

- cereals (cereal, khob cij, ncuav, muffins, ncuav qab zib thiab lwm cov neeg.);

- zaub uas muaj cov ntsiab lus ntawm starch thiab carbohydrates (qos yaj ywm, taum, taum mog, beets, carrots);

- qab zib txiv hmab txiv ntoo (txiv hmab, txiv pos nphuab, txiv tsawb);

- vas nthiv zaub mov;

- tsev cheese, kom tsis txhob noj nqos tau cov mis nyuj, cheese, yogurt thiab tag nrho;

- undiluted txiv hmab txiv ntoo kua;

-Cov khoom uas muaj roj nyeem rog (butter, fatty nqaij, roj, tag nrho cov roj mis nyuj);

- haus dej cawv.

Kuv yuav noj nyob rau hauv cov ntshav qab zib mellitus hom 2:

- cov khoom uas muaj ib tug siab cov ntsiab lus ntawm zaub fibers: txiv hmab txiv ntoo (apples, txiv duaj, txiv kab ntxwv qaub, thiab lwm yam), Ntxhib, ntxhib nplej, ceev, zaub;

- nyuj, offal, nqaij qaib nqaij;

- ntses thiab nqaij ntses nyoo;

- muaj roj tsawg mis nyuj, yogurt, cheese;

- qe protein.

Cov khoom noj nyob rau hauv hom 2 ntshav qab zib yog tseem ceeb heev, tab sis nws yuav tsum tau maj mam pauv mus rau nws. Ua li no rau koj yog yooj yim los mus muab ib tug ob peb yam yooj yim cov kev cai:

1) ua kom kis tau tsev twb tsis provocateurs cov khoom xws li khoom qab zib, khoom qab zib, ncuav qab zib, ncuav. Piv txwv tias nyob rau hauv lub rooj, nyob rau hauv lub tub yees yog kaj tais diav los yog vases nrog beautifully hlais thiab stacked txiv hmab txiv ntoo, berries, zaub thiab tshuaj ntsuab.

2) Kawm yuav ua li cas "txhiv" lawv tus kheej los ntawm carbohydrate zaub mov. Piv txwv li, koj yeej xav tau ib tug qab zib. Kiag li tshem tawm ib hnub los ntawm koj cov zaub mov dab tsi uas muaj carbohydrates, hloov nws zoo rau lawv tus kheej zaub (txawv hom ntawm zaub qhwv, dos, dib, txiv lws suav thiab ntau lwm tus neeg). Ces nyob rau hauv lub yav tsaus ntuj tej zaum koj yuav tsum tau mus taus ib tug me me ncuav mog qab zib los yog koj nyiam qhob noom xim kasfes khoom qab zib.

3) Tsis txhob hnov qab mus rau faib lub phaj mus rau hauv ob qhov chaw, ib feem raug muab tso rau zaub, uas cov noj mov pib, thiab lub thib ob yog ib feem yog muab faib ua ob sib npaug zos protein (nqaij, nqaij ntses, piv txwv li) thiab nplawv carbohydrates (pasta, mov, qos yaj ywm, cov nplej ).

4) Khaws feem ntawm txhua tus ntawm cov nplawv khoom.

5) Kua - ntshiab dej dawb, kas fes, tshuaj yej, txiv hmab txiv ntoo dej qab zib, khoom noj siv mis thiab ntxhia dej - dua li noj ua ntej ib pluas noj, es tam sim ntawd tom qab nws.

6) Kawm noj nquag (5-6 lub sij hawm ib hnub twg), tab sis me ntsis los ntawm me ntsis, nyob rau hauv tib lub sij hawm. Dining yuav tsum tau tsis tsawg tshaj li 1.5-2 teev ua ntej yuav mus pw.

7) Npaj ib tug ntev-paub nyob rau hauv cov khoom ib tug tshiab txoj kev, siv xwb dab tsi koj ua tau. Piv txwv li, rau qhov kev npaj ntawm tsuav nqaij es tsis txhob qhob cij zoo suited oat flakes, blanched thiab av nyob rau hauv ib tug rab nplooj ntawm zaub qhwv, zaub ntsuab. Thiab nyob rau hauv thiaj li tsis raug kev txom nyem lossi nrog ib tug sab zaub mov, koj yuav tau koj tus kheej los yog npaj lub caij ntuj sov Khov ntau yam zaub, uas yog extinguished nyob rau hauv lub txias rau 20 feeb.

Noj cov zaub mov yuav tsis oppress heev nyob rau hauv hom 2 ntshav qab zib yog tias koj ua raws li cov kev cai yooj yim, uas txiav txim seb lub neej yav tom ntej. Sau nyob rau hauv cov khoom noj ntawm tag nrho cov uas yog tau tso cai nyob rau hauv tus kab mob no, thiab xyaum ua tej yam rau koj noj qab haus huv!