2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Kev noj cov zaub mov uas tsis muaj carb, muaj protein ntau, thiab noj zaub mov kom yuag-tsom rau cov khoom noj uas hais txog cov tshuaj insulin resistance syndrome (IR), qee zaum hu ua metabolic syndrome lossis syndrome X. Nws yuav coj koj tsawg kawg yog 2 rau 3 hlis tom qab noj zaub mov nruj kom rov zoo koj cov insulin rhiab heev.
Carbohydrates
• Tsis yog rau hauv cov qos yaj ywm lossis cov suab thaj / carbohydrates yooj yim (qab zib, fructose, khoom qab zib, biscuits, ice cream, ncuav qab zib, zib ntab, kua txiv hmab txiv ntoo, kua txiv qaub, dej cawv, thiab lwm yam). Txhua yam uas qab qab zib (suav nrog cov khoom qab zib thiab stevia) tuaj yeem nce insulin ntau ntau, yog li ua rau IR tiv thaiv thiab tswj kev tshaib plab rau cov ncuav ncuav. Thaum IR txhim kho, qhov kev tshaib kev nqhis no feem ntau poob qis.
• Yuav luag tsis muaj cov khoom noj zaub mov (mov ci, nplej zom, pob kws dauv, pob kws, ncuav, paj kws, thiab lwm yam)
• Cov nplej (mov nplej, nplej, txhuv, barley thiab pob tawb) ua tsuas me me xwb. Cov khoom noj ua kom muaj roj zoo (ua kom huv thiab tsis muaj hmoov nplej)
• Cov txiv hmab txiv ntoo me me tsis ua li cas, tab sis noj nrog cov khoom noj muaj protein ntau, tsis yog nyob ib leeg. Cov nplej yog qhov zoo tshaj plaws. Tsis muaj txiv hmab txiv ntoo qhuav.
• Noj ntau cov zaubmov muaj ntau. Noj nyoos lossis maj mam ua noj yog qhov zoo tshaj plaws. Lawv yuav tsum yog qhov tseem ceeb ntawm cov carbohydrates hauv koj cov zaub mov noj. Cov zaub ntsuab tshiab yog qhov zoo tshaj, cov khoom noj khov uas tseem yog OK, tab sis cov zaub mov kaus poom yuav tsum zam tshwj tsis yog cov kaus poom txiv lws suav thiab ntses soob.
• Cov khoom noj cog (cov taum pauv, taum pauv, txiv laum huab xeeb, taum pauv, taum pauv, thiab lwm yam) muaj qhov tsis muaj glycemic index kuj raug tso cai.
Cov nqaij ua haujlwm
• Noj cov nqaij rog, nqaij nruab deg thiab ntses kom tsawg. Qhov zoo tshaj plaws yog cov ntses tshiab, kev ua si, nqaij qaib thiab qaib cov txwv, nqaij nyuj, nqaij yaj, twm thiab nqaij npuas sawv tseev Qhov ntau ntawm cov omega-3 fatty acids, zoo dua.
• Yog koj tsis fab rau mis thiab mis nyuj, tej cov khoom noj muaj mis kuj zoo rau koj. Qhov ntxim nyiam, cov rog nyob hauv cov mis tsawg, qhov ntau nws nce cov ntshav qab zib cov ntshav, yog li cov mis uas muaj roj tsawg dua li cuam tshuam rau tag nrho cov mis. Tsis txhob haus mis, nws nce qib ntshav qab zib ntau ntau. Lwm cov khoom siv mis los ua kom zoo. Tsuas siv cov kua mis nyeem tsis muaj qab hau. Txwv txiav butter thiab margarine hydrogenated.
• Cov qe raug tso cai yog tias koj tsis haum rau lawv, tab sis qhov zoo tshaj plaws yog cov qe los ntawm cov noog dawb.
• Rau tib neeg feem coob: cov noob txiv ntoo hauv ib lub txiv ntoo (walnuts, macadamia ceev, almonds, txiv maj phaub, noob txiv Brazil, thiab lwm yam) thiab noob (noob hnav, paj noob hlis, taub dag, thiab lwm yam). Walnut muaj ntau nyob rau hauv omega-3 fatty acids.
Rog
• Noj cov roj zoo kom tsawg. Kev noj zaub mov kom tsis rog yog tsis muaj kev noj qab nyob zoo lossis sib haum nrog cov zaub mov no.
• Cov roj zoo yog: Monounsaturated fats (txiv roj roj, canola, noob txiv). Cov roj polyunsaturated, uas muaj txiaj ntsig zoo ntawm omega-3 fatty acids (rapeseed, flax, roj ntses, walnuts). Cov rog uas muaj los ntawm cov zaub (txiv maj phaub roj, xibtes, avocado roj).
• Txo cov tsiaj muaj roj ntau ntau hauv cov khoom noj muaj mis thiab mis nyuj ua (cheese, butter, thiab lwm yam).
• Xav tias ntxiv cov roj zoo rau zaub xam lav, cov kua ntses thiab zaub thaum ua kom nqaij rog. Ntuj txiv maj phaub thiab txiv maj phaub roj yog qhov zoo heev rau kev ua noj thiab kib.
• Tsis pub muaj cov roj ntau ntau thiab txwv tsis pub ua khoom kib.
Cov lus pom zoo ntxiv
• Haus dej kom huv.
• Txo cov ntsev kom tsawg, tab sis tsis txhob ua siab deb siv lwm yam txuj lom heev.
• Tsis suav nrog cov zaub mov muaj hmoov nplej, lwm cov carbohydrates yuav tsum tsis txhob muaj cov khoom noj muaj protein ntau.
Pom zoo:
Cov Khoom Noj Hauv Tsev Kuj Tuaj Yeem Ua Rau Lom Tau
Tej zaub mov nyob hauv tsev ib txwm tsis muaj kev noj qab haus huv ntau dua li cov khoom noj hauv khw. Hauv nws peb tuaj yeem ntxiv tag nrho cov ntsiab lus tsim nyog rau cov khoom noj kom zoo. Nyob rau tib lub sijhawm, txawm li cas los xij, muaj qee qhov subtleties uas tuaj yeem hloov cov tais diav ua tshuaj lom tsis muaj qhov tsis tseem ceeb.
Cov Khoom Noj Twg Probiotic Kuj Tsim Nyog Rau Vegans
Ntau yam kab lis kev cai thoob plaws ntiaj teb tau noj cov khoom noj uas tau rhawv ntau pua xyoo los tswj kev noj qab haus huv zoo vim lawv cov khoom probiotic. Qhov no tuaj yeem ua kom vegans zoo siab, vim tias nws yog feem ntau cog cov khoom lag luam uas lawv tuaj yeem haus.
Qos Yaj Ywm Rau Kev Noj Qab Haus Huv Thiab Kev Zoo Nkauj - Tsis Tsuas Yog Khoom Noj Tab Sis Kuj Yog Tshuaj
Tseem ceeb thaj chaw ntawm qos yaj ywm hnub no lawv paub rau sawv daws. Qos yaj ywm tau siv dav hauv kev ua noj thiab pej xeem vim tias lawv cov zaub mov zoo thiab muaj tshuaj ntsuab. Kev sib xyaw ntawm cov qos yaj ywm Kwv yees li 20-25% ntawm lawv qhov hnyav yog carbohydrates (hmoov txhuv nplej siab), kwv yees li 2% - protein thiab 0.
Nqaij Npuas Kib Kuj Tseem Yuav Raug Them Se Rau Cov Khoom Noj Uas Tsim Kev Puas Tsuaj
Nqaij npuas kib hauv khw muag khoom kuj tseem yuav raug rau cov pej xeem kev noj qab haus huv cov nyiaj them se paub se ntawm cov khoom noj uas tsim kev puas tsuaj Cov. Tus nqi tshiab nqaij npuas kib yuav ua rau nws kim dua, xws li lwm cov zaub mov uas tsis zoo.
Kuj Tseem Muaj Khoom Noj Muaj Qab Hau Rau Gourmands
Lo lus "kev noj haus" yog qhov muaj kev ntxhov siab rau cov neeg feem coob, vim tias qhov tseem ceeb hauv ib qho khoom noj twg yog cov kev txwv. Cov lus qhia feem ntau yog noj tsawg dua, tsis nco qab txog cov zaub mov qab, xav txog tias muaj kev cai lij choj txwv tsis pub cov khoom qab zib… Txawm li cas los xij, muaj cov khoom noj ntawm cov zaub mov koj tsis tas yuav cram nyob rau hauv cov khoom noj muaj mis nyuj, txiv hmab txiv ntoo thiab zaub, hau nqaij qaib da
