Kev Noj Qab Haus Huv Tsawg Carb: Nws Puas Pab Koj Poob?

Yuav noj dab tsi los xaiv kom koj tus kheej kom sai li sai tau? Hmoov tsis zoo, hauv qhov teeb meem no peb tsis tshua ntseeg cov kws tshaj lij - peb feem ntau tsom mus rau cov lus qhia ntawm cov phooj ywg thiab kev xav hauv kev sib tham. Thiab tam sim no lawv tau nquag txhawb kev noj zaub mov uas tsis muaj carbohydrate - peb nkag siab tias qhov muaj koob npe zoo li cas txuas nrog.

Qhov tseem ceeb ntawm kev noj zaub mov tsawg-carbohydrate

Qhov tseeb, tsis yog ib qho kev noj zaub mov uas tsis muaj carb xwb, muaj tsawg kawg yog kaum ob ntawm lawv. Qhov nrov tshaj plaws yog kev noj haus keto, noj Atkins, noj Dukan, "Kremlin" ib qho. Tag nrho cov ntawm lawv hais tias peb yuav tso tseg yooj yim carbohydrates thiab hloov lawv nrog cov proteins, nyob rau hauv heev mob, nrog ib tug me me ntawm complex carbohydrates. Ntawd yog, yog tias ua ntej 40-50% ntawm peb cov khoom noj (yog tias koj suav hauv calories) yog carbohydrates, thiab cov seem tau muab faib ua ib nrab ntawm cov protein thiab cov rog, ces thaum hloov mus rau cov khoom noj uas tsis muaj carbohydrates (LCD), tib yam 40. -50% yuav poob rau cov protein, thiab qhov seem 50-60% - rau cov rog thiab cov carbohydrates nyuaj.

Puas yog kev noj zaub mov tsis muaj carb zoo rau kev poob phaus?

Koj yeej paub tias vim li cas cov carbohydrates yooj yim tsis tuav hauv siab. Yog tias tsis yog, cia peb qhia meej: cov no suav nrog cov khoom noj muaj suab thaj, nrog rau cov uas tau ua tiav sai thiab yooj yim thiab nqus tau los ntawm lub cev, xws li mov dawb thiab qhob cij, lawv tam sim muab ntau lub zog. Lub cev tsis xav tau ntau npaum li cas, nws tsis tuaj yeem siv txhua yam ib zaug thiab xa ntau dhau mus rau cov khoom siv roj - rau hnub los nag. Yog li ntawd, peb tau zoo dua.

Cov zaub mov uas muaj cov proteins thiab cov carbohydrates nyuaj tsis tshua muaj txiaj ntsig rau qhov hnyav nce. Thiab lawv txaus siab dua, lub cev siv zog ntau dua rau lawv cov txheej txheem. Thiab cov kiv cua ntawm NUP kev noj haus ntseeg tias yog tias lawv cov lej hauv kev noj zaub mov tau nce ntxiv, thiab cov carbohydrates yooj yim yog anathema, qhov hnyav yuav poob.

Yog lawm, kev noj zaub mov tsawg-carb yuav xav kom koj tso nws.

Cov hauv paus ntsiab lus ntawm kev noj zaub mov tsawg-carbohydrate

Kev noj zaub mov tsawg carb yog dab tsi? Nws:

  • tsis kam ntawm cov hmoov nplej thiab khoom qab zib;

  • cais tawm ntawm cov zaub mov ntawm qab zib, molasses, syrup, sucrose, maltose, starch nyob rau hauv txhua daim ntawv;

  • dej nyuaj - ib txwm koj yuav tsum haus 30 ml ib hnub rau txhua kilogram ntawm qhov hnyav;

  • suav nrog hauv kev noj zaub mov ntawm linseed roj;

  • noj cov vitamins, carnitine thiab selenium;

  • tsis kam haus cawv thiab dej qab zib.

Pros thiab Cons ntawm Kev Noj Qab Haus Huv Tsawg Carb

Tag nrho cov no, ntawm chav kawm, tsis yooj yim. Nws yog qhov nyuaj tshwj xeeb tshaj yog rau cov neeg uas poob phaus ntawm cov khoom noj uas tsis muaj carbohydrate kom tau txais kev txwv tsis pub muaj suab thaj thiab khoom qab zib. Zoo, yuav ua li cas koj thiaj li tsis kam noj ice cream rau hnub kub? Los yog croissant ntawm koj lub khw kas fes? Yuav ua li cas txiv hmab txiv ntoo? Tsis yog txhua tus ntawm lawv yog cov khoom uas tsis muaj carb, uas txhais tau hais tias, raws li lub logic ntawm cov kws sau ntawv ntawm kev noj haus, lawv tsis haum rau kev poob phaus. Tab sis tom qab tag nrho, tsis kam txiv tsawb lossis txiv hmab txiv ntoo, peb deprive peb tus kheej ntawm cov vitamins thiab minerals tsim nyog.

Qee qhov txwv tsis yog cov khoom qab zib thiab txiv hmab txiv ntoo, tab sis kuj tseem muaj cereals thiab zaub, thiab hloov mus rau cov khoom noj nqaij. Nws yog qhov txaus ntshai, thiab ntawm no yog vim li cas.

  • Nrog rau kev txwv hnyav thiab ntev ntev ntawm carbohydrates (tsawg dua 30 g ib hnub), ketosis tuaj yeem txhim kho - lub xeev thaum cov khoom tawg ntawm cov rog thiab cov protein pib ua rau lub cev lom. Nws cov cim qhia yog ib qho acetone saj hauv lub qhov ncauj thiab ua pa phem heev.

  • Tsis tas li ntawd, cov kiv cua ntawm kev noj zaub mov tsis muaj carbohydrates nrog kev tswj nruj ntawm BJU (cov protein, rog thiab carbohydrates) ua rau muaj kev pheej hmoo ntawm "cog" lub siab, ob lub raum, txiav, thiab tau txais gastritis thiab plab rwj. Kev thauj khoom ntawm cov kabmob no nrog cov khoom noj khoom haus tsawg-carbohydrate nce ntxiv.

  • Lub plawv kuj raug kev txom nyem - thiab tsis yog vim qhov nce ntawm qib "phem" cov roj cholesterol hauv cov ntshav (qhov no yog qhov tsis muaj kev noj zaub mov tsis zoo). Cov kws tshawb fawb los ntawm lub koom haum Harvard Stem Cell qhia txog cov teeb meem tshwm sim rau qhov tseeb tias nrog cov protein ntau dhau ntawm cov ntawv qhia zaub mov, cov phab ntsa ntawm cov hlab ntsha tsis hloov kho. Cov txiaj ntsig ntawm lawv cov kev sim tau luam tawm hauv Kev Ua Haujlwm ntawm National Academy of Sciences. Qhov no yog qhov xav tsis thoob, tab sis txawm tias nyob rau hauv cov xwm txheej zoo li txaus ntawm cov khoom siv hauv tsev (cov protein), cov hlwb pib faib qeeb dua. Nyob rau hauv qhov chaw ntawm kev tuag, microdamages tsim, nyob rau hauv uas atherosclerotic plaques tsim. Thiab kev loj hlob ntawm cov kab mob tshiab capillaries xyaum tau nres!

  • Tab sis tsis yog tag nrho. Nrog kev txwv nruj ntawm carbohydrates, lub cev pib kos lub zog los ntawm kev khaws cia ntawm cov piam thaj hauv siab - glycogen. Txij li thaum 1 g ntawm glycogen khi 2,4 g ntawm cov kua dej, muaj cov dej tsis zoo. Scales qhia ib qho tseem ceeb rho tawm, peb zoo siab… Tab sis cov phaus ntxiv yog hloov los ntawm ib tug phem mus ob peb vas mus rau kev nyuaj siab, hnyav tsis muaj zog rau fainting, cem quav thiab exacerbation ntawm cov kab mob.

  • Thaum lub tswv yim muab glycogen los txog qhov kawg, lub cev yuav pib hloov nws cov proteins rau hauv qabzib. Yog li, tsis tsuas yog rog, tab sis kuj protein ntau yuav ploj mus. Cov leeg yuav qaug zog, plaub hau, rau tes, tawv nqaij yuav raug kev txom nyem. Nws yuav ploj mus thiab ua av hauv cov xim.

Yog lawm, lawv poob phaus sai sai ntawm cov zaub mov uas tsis muaj carb, tshwj xeeb tshaj yog thaum xub thawj dej ntws tawm. Tab sis nws tsis tuaj yeem zaum ntawm nws ntev ntev: nws yog qhov nyuaj heev los tiv thaiv kev txwv tsis pub carbohydrate, thiab peb tau piav qhia vim li cas saum toj no. Yog li, yuav muaj kev tawg, overeating, dov rov qab. Zoo, qhov tshwm sim ntawm kev txom nyem no puas tsim nyog? Tau kawg tsis. Kev hloov pauv ntawm tus cwj pwm thiab kev ua neej rau cov neeg noj qab haus huv ua haujlwm zoo dua hauv qhov kev nkag siab no.

Yog lawm, txwv tsis pub (tsis tso tseg kiag li!) cov carbohydrates yooj yim yog qhov zoo, tshwj xeeb tshaj yog tias muaj kev pheej hmoo ntawm kev mob ntshav qab zib siab. Thiab suav nrog cov protein txaus ntawm cov ntawv qhia zaub mov, uas yog qhov tseem ceeb ntawm kev noj zaub mov tsawg-carb, yog qhov zoo. Tab sis nws yog qhov zoo dua tsis mus rau qhov kawg.

Ua thiab Tsis Ua Rau Kev Noj Qab Haus Huv Tsawg-Carb

Yog tias koj tseem xav sim thiab sim noj cov zaub mov uas tsis muaj carb, ua raws li cov lus ceeb toom no:

  • xaiv lub kaw lus uas txwv tsis pub muaj carbohydrates tsawg (thaum nug pes tsawg carbohydrates ib hnub twg koj tuaj yeem noj tau thaum zaum ntawm cov zaub mov uas tsis muaj carb, peb yuav teb - tsawg kawg 40 g);

  • tsis txhob hloov mus rau cov khoom tiav ib nrab - txawm hais tias, piv txwv li, "Kremlin" sib npaug rau lawv los ntawm cov ntsiab lus nrog cov nqaij tshiab los yog ntses, lawv muaj roj ntau, cov khoom noj khoom haus thiab cov dyes;

  • rau cov zaub mov tseem ceeb, xaiv cov nqaij ntshiv;

  • tsis txhob hnov ​​​​qab txog cov khoom noj muaj roj tsawg;

  • haus dej txaus;

  • cia koj tus kheej chocolate los yog ib tug puv tes ntawm cov txiv hmab txiv ntoo qhuav yam tsawg ib zaug ib lub lim tiam;

  • khaws cov vitamins thiab minerals complex nrog koj tus kws kho mob: lawv tsis muaj cov khoom noj uas tsis muaj carbohydrate yeej yuav hnov, koj tsis tas yuav mus deb rau piv txwv;

  • Tsis txhob maj: cov teeb meem uas tau sau ntau xyoo tsis tuaj yeem daws tau hauv 2-3 lub lis piam, qhov pom kev poob qis yog 2-4 kg ib hlis, txwv tsis pub muaj teeb meem kev noj qab haus huv thiab teeb meem ntawm daim tawv nqaij thiab plaub hau.

Qe tais diav yog qhov nrov tshaj plaws uas tsis muaj carb noj tshais.

Cov khoom tso cai

Zoo, tam sim no - txog dab tsi ua tau thiab dab tsi tsis ua tau ntawm kev noj zaub mov hypocarbohydrate. Ntawm no yog ib daim ntawv kwv yees ntawm cov khoom noj carbohydrate (ib 100 g ntawm cov khoom):

  • nqaij qaib mis - 0,3 g;

  • nqaij qaib mis - 0 g;

  • qab zib - 0 g;

  • nqaij npuas - 0 g;

  • ntses - 0 g;

  • nqaij qaib - 3 g;

  • yog '- 2-5 g;

  • nqaij qaib qe - 0,5 g;

  • tsev cheese 5% - 3 g;

  • bran (oatmeal) - 11-12 g;

  • dib - 2,5 g;

  • yog '0% - 4 g;

  • buckwheat - 20 g;

  • zaub qhwv - 4 g;

  • kua txob liab - 5 g;

  • txiv apples - 10-14 g;

  • qhuav apricots - 5-8 g;

  • avocado - 2 g;

  • txiv maj phaub - 7 g;

  • txiv lws suav - 6-8 g.

Cov khoom txwv tsis pub

Tab sis lub rooj "liab" ntawm cov khoom: nws yog nruj me ntsis txwv tsis pub muab tso rau hauv cov ntawv qhia zaub mov thaum noj cov zaub mov uas tsis muaj carb (peb kuj muab cov carbohydrates ib 100 g):

  • qos yaj ywm - 23,4 g;

  • beets - 9 g;

  • qab zib - 14 g;

  • txiv hmab txiv ntoo - 16-18 g;

  • hmoov nplej - 70 g;

  • raisins - 65-68 g;

  • pasta - 70 g;

  • qab zib - 26-28 g;

  • dawb qhob cij - 48 g;

  • hmoov nplej - 54 g;

  • yog '- 56 g;

  • qab zib - 45-50 g;

  • qab zib - 67-70 g;

  • qab zib - 45-50 g;

  • mayonnaise - 4 g;

  • qab zib - 99,5 g;

  • zib mu - 81-82 g;

  • qab zib - 7-10 g;

  • dej qab zib - 5-15 g;

  • kua txiv - 13-18 g;

  • cawv - 1-50 g.

Xaiv cov zaub mov uas tsis muaj carb tsawg uas tso cai tsawg kawg yog nplooj ntoo lossis lwm yam zaub yam tsis muaj kev txwv.

Low Carb Diet Sample Weekly Menu

Nov yog yam zaub mov uas tsis muaj carb yuav zoo li yog tias koj ua zaub mov rau txhua hnub.

Monday

  • Noj tshais: oatmeal nrog 1 tbsp. l. linseed roj, 1 txiv apples, tshuaj yej los yog kas fes tsis muaj suab thaj.

  • Noj tshais thib ob: ib khob ntawm kefir, ib tug puv tes ntawm txiv ntseej (tsawg kawg carbohydrates nyob rau hauv pecans, macadamia thiab Brazil ceev, feem ntau ntawm tag nrho cov nyob rau hauv pistachios thiab cashews).

  • Noj su: zaub stew, boiled los yog ci nqaij qaib los yog qaib ntxhw mis tsis muaj cov txuj lom kub.

  • Khoom txom ncauj: 150 g tsev cheese cheese.

  • Noj hmo: zaub zaub xam lav, ib feem ntawm steamed ntses.

Tuesday

  • Noj tshais: 2 boiled qe, 30 g ntawm cheese nyuaj, smoothies los ntawm cov txiv hmab txiv ntoo tso cai.

  • Noj tshais thib ob: 200 g ntawm ntuj yogurt, 1-2 whole grain hmoov biscuits.

  • Noj su: ib feem ntawm nqaij qaib broth, 1 dib.

  • Noj su thaum tav su: lub khob yogurt.

  • Noj hmo: ib feem ntawm goulash nrog buckwheat.

Wednesday

  • Noj tshais: steam omelet, kas fes nrog mis nyuj.

  • Noj tshais thib ob: zaub smoothie.

  • Noj su: ib feem ntawm steam meatballs nrog cauliflower thiab broccoli.

  • Khoom txom ncauj: lub khob ntawm ryazhenka.

  • Noj hmo: noj zaub broth nrog oatmeal.

Thursday

  • Noj tshais: 200 g ntawm ntuj yogurt, ib tug puv tes ntawm tshiab los yog khov berries, ntsuab tshuaj yej tsis muaj suab thaj.

  • Noj tshais thib ob: 1 txiv kab ntxwv.

  • Noj su: zaub stew nrog nqaij nyug.

  • Khoom txom ncauj: 1 qe, 1-2 whole wheat biscuits.

  • Noj hmo: ib feem ntawm nqaij qaib broth, 1 dib.

Friday

  • Noj tshais: tsev cheese casserole, tshuaj yej los yog kas fes tsis muaj suab thaj.

  • Noj tshais thib ob: 2 biscuits nrog avocado slices thiab tshuaj ntsuab.

  • Noj su: nceb kua zaub.

  • Noj su thaum tav su: lub khob yogurt.

  • Noj hmo: omelet nrog zaub.

Saturday

  • Noj tshais: ci nqaij qaib mis nrog zaub, txiv hmab txiv ntoo qhuav compote.

  • Noj tshais thib ob: 1 txiv kab ntxwv.

  • Noj su: taum kua zaub.

  • Khoom txom ncauj: tag nrho grain toast, 30 g ntawm nyuaj cheese.

  • Noj hmo: zaub xam lav nrog mov xim av thiab 1 tbsp. l. linseed yog'i.

Sunday

  • Noj tshais: oatmeal nrog pieces ntawm "tso cai" txiv hmab txiv ntoo, chicory.

  • Noj tshais thib ob: ib khob ntawm fermented ci mis nyuj.

  • Noj su: zaub kua zaub nrog nqaij nyuj meatballs.

  • Noj su: 2 pcs. walnut los yog txiv maj phaub ncuav qab zib tsis muaj suab thaj, tshuaj yej ntsuab.

  • Noj hmo: stew nrog zaub.

Txheej txheem cej luam ntawm cov tshuaj pleev ib ce rau dieters

Cov tawv nqaij ntawm cov neeg noj zaub mov - txawm tias nws tsis muaj carb lossis lwm yam - raug kev txom nyem los ntawm kev tsis muaj cov vitamins thiab lwm yam khoom noj. Nws sai sai poob nws lub suab, ua nyias, faded. Thiab yog hais tias cov kilograms sai sai pib ploj mus, nws tsuas yog tsis muaj sij hawm los caum. Yog li ntawd, nws yog ib qho tseem ceeb heev los txhawb nws nrog zoo moisturizing thiab nourishing khoom rau lub cev (peb sau nyob rau hauv kom meej txog cov khoom ntawm lub ntsej muag ntawm no thiab ntawm no - txuas). Nov yog cov npe ntawm Healthy-Food favorites.

Firming Lub Cev Mis "Ultra Elasticity", Garnier Lub Cev

Cov mis nyuj yog lub teeb thiab maj mam, nws yog qhov txaus siab siv nws. Caffeine nyob rau hauv nws cov muaj pes tsawg leeg muab cov nyhuv dej, glycerin yog lub luag haujlwm rau moisturizing daim tawv nqaij ntawm lub cev. Cov cuab yeej tones, muab elasticity thiab moisturizes.

Melting lub cev mis nyuj nrog bifido complex thiab txiv nkhaus taw butter, Garnier Lub cev

Bifidocomplex tswj cov dej sib npaug ntawm daim tawv nqaij thiab ntxiv dag zog rau nws txoj kev tiv thaiv. Mango butter softens thiab smoothes. Qhov tshwm sim yog qhov zoo nkauj, pom kev noj qab haus huv ntawm daim tawv nqaij, tsis muaj qhov tsis xis nyob lossis dryness.

Mis rau cov tawv nqaij qhuav thiab qhuav heev ntawm cov menyuam mos, menyuam yaus thiab cov laus LipikarLait, LaRoche-Posay

Cov dej kub, siab concentration shea butter (10%) thiab niacinamide yog qhov zais cia rau kev ua tiav ntawm qhov kev kho no. Nws tsis tsuas zoo softens thiab moisturizes txawm tias qhuav heev ntawm daim tawv nqaij - mis nyuj restores nws lipid barrier thiab muab kev nplij siab.

Lipid-restoring cleansing cream-gel rau lub ntsej muag thiab lub cev Lipikar Syndet AP +, La Roche-Posay

Nws lub luag haujlwm tseem ceeb yog purification. Tab sis nws ua nws maj mam (Kuv xav sau - unobtrusively) thiab maj mam. Yog li ntawd - tsis muaj qhov tsis xis nyob thiab xav tias qhuav tom qab da dej! Thiab qhov no yog vim muaj cov dej thermal, mannose thiab niacinamide.

Cov ntsiab lus tshwm sim

Kev noj zaub mov tsawg carb yog dab tsi?

Raws li lub npe implies, qhov no yog kev noj zaub mov tsis muaj carbohydrate. Yog tias kev noj zaub mov ib txwm xav tias lawv tsim 40-50% ntawm peb cov khoom noj, thiab qhov seem yog cov protein thiab cov rog, tom qab ntawd nrog kev noj zaub mov tsawg-carbohydrate, 40-50% ntawm cov ntawv qhia zaub mov yog cov protein, feem ntawm carbohydrates yog qhov siab tshaj plaws. ntawm 30%.

Cov zaub mov uas tsis muaj carb puas tuaj yeem pab koj poob phaus?

Yog lawm, tshwj xeeb tshaj yog thaum xub thawj. Kev vam meej yog ua tiav los ntawm kev txwv cov carbohydrates yooj yim, uas lub cev nyiam txuag rau ib hnub los nag, thiab los ntawm kev ua kom cov protein ntau ntxiv - lawv txaus siab dua thiab siv zog ntau dua rau lawv cov kev ua.

Dab tsi yog qhov zoo thiab qhov tsis zoo ntawm CNP khoom noj khoom haus?

Pros - poob phaus sai thaum pib, qhov txo qis ntawm "yam phem" hauv kev noj haus. Ntawm cov cons:

  • kev noj zaub mov tsis zoo - kev xav tsis zoo, tsis muaj zog, xav xav noj khoom qab zib;

  • qhov tshwm sim ntawm kev tsim ketosis (lub xeev thaum cov khoom tawg ntawm cov rog thiab cov proteins pib ua rau lub cev lom);

  • ib tug loj load ntawm daim siab, ob lub raum, plab, pancreas;

  • nce cov cholesterol "phem" hauv cov ntshav;

  • ua mob rau lub plawv thiab cov hlab ntsha;

  • muaj feem ntau ntawm cem quav;

  • nrog rau kev noj zaub mov kom ntev - poob ntawm cov leeg nqaij, deterioration ntawm cov plaub hau, rau tes thiab tawv nqaij.

 Cov kws kho mob muab tswv yim dab tsi rau cov neeg noj zaub mov uas tsis muaj carbohydrate?

  • Noj tsawg kawg 40 grams ntawm carbohydrates ib hnub twg.

  • Haus dej ntau.

  • Tsis txhob hloov mus rau cov nqaij haus luam yeeb thiab cov khoom ua tiav - txawm tias lawv tau tso cai los ntawm kev noj haus.

  • Rau cov zaub mov tseem ceeb, xaiv cov nqaij ntshiv.

  • Tsis txhob hnov ​​​​qab txog cov khoom siv mis nyuj.

  • Cia koj tus kheej nyiam yam tsawg kawg ib zaug ib lub lim tiam.

  • Noj cov vitamins ntxiv.

  • Thiab qhov tseem ceeb tshaj - tsis txhob maj! Cov teeb meem uas tau sau ntau xyoo tsis tuaj yeem daws tau ib hmos.

Sau ntawv cia Ncua