txheem
"Cov khoom qab zib xav tau rau lub hlwb ua haujlwm." Cov lus no tau cog lus ruaj khov nyob rau hauv lub taub hau ntawm cov hniav qab zib, txawm hais tias nws tau ntev tau tsis lees paub los ntawm cov kws tshawb fawb. Lub hlwb, txawm li cas los xij, xav tau cov piam thaj, uas yooj yim tshaj plaws los ntawm cov khoom qab zib lossis ncuav mog qab zib. Tab sis cov piam thaj tsis yog khoom qab zib xwb, nws muaj nyob hauv yuav luag txhua yam peb noj. Yuav luag tag nrho cov carbohydrates hloov mus rau hauv qabzib: cereals, celery, ntses, steak thiab ntau dua. Qhov tseeb yog tias peb lub cev nyiam txuag lub zog, yog li nws yooj yim dua rau nws kom tau cov piam thaj los ntawm cov carbohydrates ceev, thiab tsis nkim zog ntawm kev ua haujlwm nyuaj.
Qhov teeb meem ntawm qhov tsis muaj lub siab xav noj khoom qab zib yog kev hem thawj rau kev noj qab haus huv. Nws yog ib qho tsim nyog yuav tsum tau kov yeej nws tsis tsuas yog nyob rau hauv lub npe ntawm daim duab, tab sis kuj rau kev ua haujlwm ntawm tib lub hlwb. Cov kws tshawb fawb los ntawm University of California tau ua pov thawj hauv kev sim uas cov khoom qab zib cuam tshuam kev sib txuas ntawm cov hlwb hlwb, ua rau qeeb kev sib kis ntawm impulses ntawm lawv. Yog tias koj tsis tawm tsam qhov kev ntshaw rau ncuav mog qab zib, qhov kev pheej hmoo ntawm kev loj hlob ntxov ntawm Alzheimer's nce. Yog li ntawd, nws yog lub sijhawm kom tshem tawm qhov kev quav yeeb quav tshuaj no. Hmoov zoo, xwm tau muab nqi zog rau peb nrog ntau yam khoom siv uas yuav pab tau hauv qhov no.
Vim li cas koj xav tau cov khoom qab zib thiab yuav ua li cas kom tshem tau nws
Yuav kom nkag siab txog yuav ua li cas nrog qhov kev nplawm no, koj yuav tsum paub tias vim li cas qee zaum koj xav noj khoom qab zib, ncuav mog qab zib lossis chocolate. Muaj zog cravings rau cov khoom qab zib los ntawm cov ntshav qabzib tsawg. Raws li peb tau nkag siab lawm, peb tuaj yeem tau txais los ntawm txhua yam. Thiab peb kuj paub tias lub cev nrhiav kom tau nws sai li sai tau. Rau avid cov hniav qab zib, qhov no zoo ib yam li kev quav yeeb tshuaj: thaum lub hlwb nco ntsoov tias nws tau txais cov carbohydrates ceev ntawm qhov kev thov, nws yuav tsum muaj lawv. Nrog kev tsis lees paub cov khoom uas muaj suab thaj, lub cev tuaj yeem "sabotage", mus txog xeev siab thiab tsis muaj zog. Tab sis qhov no tuaj yeem kho tau.
Yog tias peb xav tau khoom qab zib, peb tsuas yog xav tau lub zog xwb. Txhawm rau kom tsis txhob qaug rau cov zaub mov, koj yuav tsum ua tib zoo mloog koj tus kheej rau qhov tseeb tias muaj zog hauv cov zaub mov zoo. Thaum lub sij hawm, hloov lub ncuav mog qab zib nrog cereal bar lossis txawm steak, peb cob qhia lub hlwb kom "extract" qabzib los ntawm complex carbohydrates. Lub cev kuj tuaj yeem tsim cov piam thaj nws tus kheej, qhov no hu ua gluconeogenesis. Tab sis vim li cas nws thiaj li yuav tsum sib txuas, yog tias nws tuaj yeem tau txais Snickers xwb? Rau cov neeg rog rog, tshwj xeeb tshaj yog muaj txiaj ntsig los yuam lub cev los tsim lub zog.
Nrog rog rog, cov roj cia tau tso rau hauv daim siab, thiab nrog kev txo qis ntawm cov carbohydrates, lub cev yuav ua cov khoom no rau hauv lub zog. Feem ntau, koj yuav tsum tua cov cravings rau cov khoom qab zib rau kev noj qab haus huv thiab tsos. Tam sim no ntxiv txog cov khoom uas yuav pab ua qhov no.
taum
Taum, zoo li ntau taum, yog nplua nuj nyob hauv cov protein uas yooj yim digestible. Ib zaug nyob rau hauv lub cev, cov proteins sai sai absorbed thiab muab lub zog. Tsis tas li ntawd, taum muaj cov khoom noj muaj fiber ntau, uas ua rau ntev lub siab ntawm satiety. Ua tsaug rau cov zaub mov muaj txiaj ntsig thiab cov vitamins, cov khoom no suav tias yog qhov tsim nyog hloov khoom qab zib.
Kuv tsis nyiam taum
Koj tuaj yeem hloov nws nrog cov taum, chickpeas, peas thiab lentils yog suav tias yog qhov tseem ceeb. Los ntawm lawv koj tuaj yeem noj cov kua zaub qab, hummus qab los yog lwm yam pastes, siv lawv boiled rau zaub xam lav.
Tshuaj yej
Koj tuaj yeem tshem tau ntawm kev ntshaw rau cov khoom qab zib sai dua yog tias koj haus taum nrog tshuaj ntsuab tshuaj yej. Nws raug nquahu kom haus nws es tsis txhob kas fes, dej qab zib, ntim cov kua txiv hmab txiv ntoo. Peb tsuas yog tham txog tshuaj ntsuab tshuaj yej, txij li cov tshuaj yej dub thiab tshwj xeeb tshaj yog cov tshuaj yej ntsuab muaj caffeine. Ib tug natural haus yuav invigorate los yog so, nyob ntawm seb muaj pes tsawg leeg. Nws kuj tseem ntxiv qhov tsis muaj dej noo hauv lub cev thiab saturates nrog cov ntsiab lus tseem ceeb. Qhov tseem ceeb tshaj plaws yog vim li cas nws pab hauv qhov kev sib ntaus no yog cov txheej txheem puas siab ntsws. Ua ntej, koj yuav tsum ceev nrooj cuam tshuam koj tus kheej, thiab thib ob, nws ua rau lub plab.
Kuv tsis haus tshuaj yej tshuaj yej
Koj tuaj yeem hloov nws nrog dej nrog dib thiab mint, compote ntawm berries thiab txiv hmab txiv ntoo yam tsis muaj suab thaj, uzvar, ntuj txiv hmab txiv ntoo kua txiv.
Rog
Hauv xyoo 2012, Mayo Clinic tau ua ib txoj kev tshawb fawb uas tau lees paub qhov kev xav txog cov txiaj ntsig ntawm cov khoom noj rog. Cov kev sim tau pom tias cov zaub mov muaj roj txo qhov kev pheej hmoo ntawm cov kab mob ntawm cov hlab plawv thiab ua haujlwm tiv thaiv senile dementia. Tsis tas li ntawd, xws li kev noj haus muaj txiaj ntsig zoo rau lub hlwb ua haujlwm. Ib qho me me ci nrog ib daim ntawm nqaij npuas kib tshem tawm lub siab xav noj lub ncuav mog qab zib chocolate, txawm tias thaum xub thawj koj tsis xav li lard txhua.
Kuv tsis noj rog
Cov txiaj ntsig kev tshawb fawb tsis yog tsuas yog rog, nws tuaj yeem yog nqaij, ntses, butter. Ntawd yog, txhua yam nrog tsiaj rog. Cov neeg tsis noj nqaij yuav tau nrhiav lwm txoj hauv kev taum thiab cog zaub mov. Txhawm rau "kho tawm ntawm ntug" nws txaus noj ib qho cutlet, qhaub cij, lossis zoo dua - zaub xam lav nrog nqaij thiab tshuaj ntsuab.
herring
Nws kuj yog ib qho khoom lag luam uas tsis tshua muaj kev cia siab rau kev sib ntaus tawm tsam qab zib. Tab sis herring muaj ntau yam zoo: nws yog rog, muaj protein ntau, thiab nplua nuj nyob rau hauv omega-3s.
Qhov no yog ib yam khoom muaj txiaj ntsig zoo rau lub cev, ntxiv rau, nws sai sai saturates thiab tswj kev xav ntawm satiety rau lub sijhawm ntev. Thaum koj xav tau ncuav mog qab zib, koj tuaj yeem noj ib co herring lossis lwm yam ntses.
Kuv tsis nyiam herring
Ntawm no koj tuaj yeem xaiv cov ntses lossis cov nqaij nruab deg, yuav luag tag nrho cov khoom muaj txiaj ntsig zoo thiab ua rau tsis muaj zog. Cov neeg uas noj zaub mov tuaj yeem them nyiaj rau hom ntshiv.
Celery
Ntsuab nrog cov yam ntxwv saj thiab tsw tsis yog rau txhua tus neeg nyiam. Tab sis cov neeg uas hlub celery yuav tau txais ib tug zoo pab nyob rau hauv kev sib ntaus tawm tsam ntxiv phaus thiab khoom qab zib ntxiv. Nws muaj cov ntsiab lus tsis zoo calorie, uas txhais tau hais tias nws siv zog ntau dua los zom dua li celery muab. Nws sai sai saturates ua tsaug rau cov fibers, yog li nws cuam tshuam kev tshaib kev nqhis. Thiab tom qab noj mov, koj tsis tuaj yeem txhawj xeeb txog koj daim duab.
Kuv tsis noj celery
Koj tuaj yeem hloov nws nrog arugula, spinach thiab zaub basil. Tsis tas li ntawd, cov zaub muaj kua (cab, carrots, beets, dib) yuav saturate thiab "sib faib" vitamins.
Kefir
Muaj ib qho kev xav tias qee tus neeg tsim muaj kev quav tshuaj rau cov khoom qab zib los ntawm kev tsim cov kab mob phem hauv lub plab zom mov. Cov kab mob no yog "hlub" qab zib heev thiab txhua yam uas zoo li nws, thaum lawv pub rau nws thiab muab faib rau hauv nws. Rau kev tiv thaiv, nws raug nquahu kom noj probiotics txhua hnub, kefir yog suav tias yog qhov kev xaiv zoo tshaj plaws. Nws normalizes qhov sib npaug ntawm microflora thiab saturates nrog cov kab mob zoo. Yog li ntawd, qhov kev xav tsis tu ncua los kho koj tus kheej rau cov khoom qab zib ploj mus, thiab cov khoom noj mis nyuj fermented kuj ua rau kev tiv thaiv kab mob hauv plab thiab candidiasis.
Kuv tsis haus kefir
Qhov zoo tshaj plaws analogue yog ntuj yogurt tsis muaj additives. Koj tuaj yeem ntxiv cov txiv hmab txiv ntoo tshiab, txiv hmab txiv ntoo qhuav lossis cov txiv hmab txiv ntoo tshiab rau nws tus kheej. Thiab qee tus nyiam mis nyuj ntau dua, lawv tuaj yeem hloov kefir.
Zaub cob pob
Hloov chocolate nrog broccoli yog pom zoo rau ob qho laj thawj. Thawj yog fiber ntau nyob rau hauv muaj pes tsawg leeg, nws yuav pab kom txuag tau lub zog rau lub sij hawm ntev. Qhov thib ob yog cov ntsiab lus chromium ntawm broccoli. Chromium stabilizes ntshav qab zib, yog li nws pab cov neeg uas muaj cov hniav qab zib rov xav txog lawv tus cwj pwm. Koj tuaj yeem noj nws hauv txhua daim ntawv, txawm tias yog ib feem ntawm cov kua txiv hmab txiv ntoo tshiab.
Kuv tsis nyiam broccoli
Koj tuaj yeem pom chromium hauv cov nceb, kua txiv hmab txiv ntoo, asparagus, cereals thiab cereals.
Cov cai ntxiv
Yog tias kev quav yeeb quav tshuaj ua rau muaj teeb meem, nws yog qhov zoo dua los daws nws tag nrho. Raws li txoj cai, peb xyuam xim rau kev quav tshuaj tsuas yog thaum peb nce qhov hnyav. Kev ua si nawv nyob rau hauv cov ntaub ntawv no yog ib qho kev pab zoo tshaj plaws, kev tawm dag zog lub cev txhim kho cov ntshav ncig, txhim kho kev xav thiab ua kom lub hlwb ua haujlwm. Txawm zoo dua, yog tias koj tawm dag zog hauv huab cua ntshiab, koj tuaj yeem nce qib oxygen hauv cov ntshav. Kev tawm dag zog yog kev qhuab qhia zoo thiab cov khoom noj khoom haus tsis zoo thaum kawg yuav tsis txaus nyiam.
Lwm qhov kev pom zoo los ntawm cov neeg ua raws li kev noj zaub mov kom raug los rau kev cawm: koj yuav tsum noj nyias nyias. Thaum peb so ntev ntawm cov pluas noj, lub zog mov tuaj yeem txo qis heev thaum lub sijhawm so. Yog li ntawd, nyob rau lub sijhawm tsis zoo tshaj plaws, peb xav tau ib qho khoom noj txom ncauj donut. Yog tias koj noj me me thiab ntau zaus, kev so tau txo qis, lub zog mov ruaj khov, thiab cov piam thaj tsis txo qis.
Lwm txoj hauv kev kom tsis nco qab txog khoom qab zib ib zaug thiab rau tag nrho yog kom kov yeej koj tus kheej. Qhov no tsis yog ib qho kev kawm rau cov muaj zog ntawm tus ntsuj plig, leej twg tuaj yeem ua qhov no. Txhawm rau txhim kho tus cwj pwm tshiab, nws txaus rau 21 hnub kom tso cov suab thaj hauv nws daim ntawv ntshiab thiab hauv cov khoom xyaw. Thaum xub thawj, koj yuav tsum cia siab tias yuav muaj kev puas tsuaj thiab mus ob peb vas, lub sijhawm no koj tuaj yeem siv cov khoom xav tau. Nyob rau tib lub sijhawm, kev ntshaw rau ncuav qab zib thiab khoom qab zib yuav txo qis dua thiab ntau dua.
Raws li koj tuaj yeem pom, kev mob siab rau cov khoom qab zib tsis yog qhov tsis muaj zog tsis muaj zog, tab sis muaj kev hem thawj rau kev noj qab haus huv. Nws yuav tsum tau tawm tsam, thiab tam sim no peb paub yuav ua li cas.