txheem
Raws li koj paub, hauv kev ua haujlwm ntawm kuv daim ntawv, lub ntsiab tseem ceeb yog khoom noj khoom haus. Peb nthuav qhia koj 7 yam khoom noj kom poob phaus uas tus kws paub txog kev noj qab haus huv Jillian Michaels qhia kom suav nrog hauv koj cov zaub mov noj txhua hnub.
Nyeem peb lwm cov lus tseem ceeb txog khoom noj khoom haus:
- Cov khoom noj muaj txiaj ntsig: cov lus qhia ua tiav rau kev hloov mus rau PP
- Vim li cas peb thiaj li xav tau carbohydrates, cov khoom siv ua kom yooj yim thiab cov carbohydrates rau qhov kev poob phaus
- Protein rau poob phaus thiab mob leeg: txhua yam koj yuav tsum paub
- Suav cov calories: cov lus qhia tshaj plaws nyob rau hauv kev suav saib muaj calorie!
Cov zaub mov noj qab haus huv rau kev poob phaus los ntawm Jillian Michaels
1. Zaub cob pob
Broccoli yog nplua nuj nyob rau hauv cov vitamins thiab cov as-ham. Nws muaj vitamin C, potassium, sodium, beta-carotene, thiab antioxidants uas txo cov kev pheej hmoo ntawm kab mob plawv. Rau tag nrho nws cov txiaj ntsig broccoli yog cua heev, yooj yim los npaj thiab tsawg calories. 100 grams ntawm cov zaub qhwv no muaj tsawg dua 30 calories thiab tsuas yog 5 grams carbohydrates.
Tsis tas li ntawd, broccoli yog nplua nuj nyob rau hauv cov vitamins thiab chlorophyll, uas ua ke nrog kev noj haus fibers txhawb cov txheej txheem metabolic, nyob rau hauv lwm yam lus, ceev metabolism. Thiab thaum kawg, broccoli muaj fiber ntau, uas normalizes plab hnyuv.
2. Cov qhob cij tag nrho
Tsis nco qab txog qhov tseeb tias tag nrho cov carbohydrates - tus yeeb ncuab zoo nkauj daim duab. Cov qhob cij tag nrho tsis yog qhov tsis muaj txiaj ntsig tau nkag mus rau hauv cov npe ntawm cov khoom noj kom poob phaus, vim tias nws muaj txiaj ntsig zoo thiab tseem pab tswj kev qab los noj mov. Nws nquag txhawb kev tsim cov leptin - cov tshuaj satiety uas qhia lub cev tias peb mob. Tsis tas li ntawd tag nrho cov qhob cij yog absorbed maj mam thiab rau lub sij hawm ntev cia koj nyob satiated.
Tsis tas li ntawd, cov qhob cij tag nrho tsis tuaj yeem khaws cov khoom noj feem ntau thaum kho cua sov. Thiab txij li lub khob cij no nplua nuj nyob rau hauv ntxhib fiber ntau, nws pab tswj cov hnyuv peristalsis, thiab yog li kev zom zaub mov.
3. Cov phom loj
Pomegranate muaj ntau cov vitamin C, uas txhais tau hais tias nws pab txhawb kev tiv thaiv kab mob. Tsis tas li ntawd, nws muaj anthocyanins - antioxidant tsim nyog rau lub plawv ua haujlwm. Anthocyanin kuj tseem muaj txiaj ntsig zoo rau cov neeg uas nyiam sunbathe lossis nyob hauv huab cua sov, vim tias nws tiv thaiv cov tawv nqaij los ntawm UV rays.
Tsis tas li ntawd, nws muaj pov thawj tias anthocyanins yog "tua neeg" ntawm cov rog rog. Cov kev tshawb fawb pom tau hais tias ib qho tseem ceeb ntxiv hauv kev txiav tawm ntawm kev loj hlob ntawm cov roj hlwb yog cov antioxidants rau hauv peb lub cev nrog rau cov grenades. 100 g ntawm pomegranate tsuas muaj 50 calorie ntau ntau, thiab nws cov txiaj ntsig zoo rau lub cev tsis muaj nqi.
4. Qej
Tej zaum, nws yog ib qho txawv txav uas pom ntawm cov khoom rau poob qej, tab sis Yog, Jillian Michaels tsis pom zoo kom zam qhov tshwj xeeb ntawm qhov saj ntawm cov nroj tsuag. Tsawg tus neeg paub tias qej normalizes ntshav qab zib, uas txhais tau hais tias lub cev tsis tas yuav siv cov tshuaj insulin, uas ua rau muaj cov rog rog.
Qej txo qis "phem" cholesterol thaum txhim kho "zoo" cholesterol, txhawb kev noj qab haus huv cov roj metabolism hauv cov hlwb ntawm lub cev. Thaum kawg, cov kev tshawb fawb qhia tias qej nce cov tshuaj hormone testosterone, muab koj lub zog ntau dua rau kev ua lub cev.
5. Cov roj ntses
Hais txog cov txiaj ntsig ntawm cov roj ntses ntau ntawm peb paub txij thaum yau. Ntses roj yog cov nplua nuj ntawm cov as-ham thiab cov vitamins muaj txiaj ntsig. Nws muaj fatty acids omega-3 thiab tseem ceeb rau cov plaub hau noj qab haus huv, tawv nqaij thiab rau tes. Ntses roj muaj ntau cov vitamins A thiab B, iodine thiab phosphorus.
Tsis tas li ntawd, roj ntses yog ib qho khoom tseem ceeb rau kev poob phaus, vim nws pab txhim kho cov metabolism. Ua tus tswj hwm zoo ntawm cov tshuaj insulin hauv cov ntshav, nws pab lub cev tsis txhob ua cov khoom lag luam hauv daim ntawv ntawm cov rog rog. Koj tuaj yeem noj cov roj ntses hauv cov tshuaj ntxiv lossis noj zaub mov ntxiv nrog cov roj fatty acids omega-3 (mackerel, herring, salmon, tuna).
6. Berries: raspberries thiab strawberries
Ua ntej, cov txiv hmab txiv ntoo no tsawg heev (li 40 calories ib 100 g), yog li lawv tsis muaj teeb meem rau koj daim duab. Qhov thib ob, lawv muaj qhov ntsuas glycemic qis thiab yog li tsis ua rau muaj ntshav qab zib nce sai. Thiab qhov thib peb, strawberries thiab raspberries yog qab saj thiab hloov cov khoom qab zib qab zib.
Tsis tas li ntawd, zoo li grenades, cov txiv hmab txiv ntoo no muaj anthocyanins, uas tiv thaiv cov tsos ntawm cov rog rog. Lawv muaj lwm yam tshuaj antioxidant - polyphenol, uas txo cov kev puas tsuaj los ntawm cov khoom noj muaj roj thiab muaj txiaj ntsig zoo rau cov metabolism.
7. Ntsuab tshuaj yej
Yog tias koj muaj tus cwj pwm haus kas fes ntau zaus hauv ib hnub, nws yog qhov zoo dua kom tsis nco qab txog nws. Tshaj caffeine tsis tsuas yog ua rau muaj kev cuam tshuam hauv cov metabolism, tab sis cov tshuaj hormonal tsis txaus. Koj hais tias kas fes yog lub zog loj? Txawm li cas los xij, caffeine muaj nyob rau hauv cov tshuaj yej ntsuab, uas yog ib qho ntawm cov khoom zoo tshaj plaws rau kev poob phaus.
Cov tshuaj yej ntsuab txo cov ntshav qab zib, thiab yog li AIDS kom txo qis kev tshaib kev nqhis. Yog tias koj xav tau khoom noj txom ncauj, haus ib khob tshuaj yej ntsuab (tsis muaj suab thaj), thiab ob peb teev koj yuav hnov qab txog kev tshaib kev nqhis. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov tshuaj yej ntsuab muaj cov tshuaj antioxidant catechin, uas txhawb cov metabolism thiab hlawv rog ntau hauv cov hlwb. Tsis tas li ntawd nws pab lub cev tshem tawm toxins thiab teeb meem ntsev.
Saib kuj:
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