txheem
- Cov kev cai noj qab haus huv yav qab teb
- Southern diet menu
- Kwv yees cov ntawv qhia zaub mov txhua hnub rau txhua theem ntawm kev noj qab haus huv yav qab teb
- Contraindications rau noj qab haus huv
- Qhov zoo ntawm Southern Diet
- Qhov tsis zoo ntawm kev noj qab haus huv yav qab teb
- Reintroducing cov zaub mov yav qab teb
Poob ceeb thawj txog 16 kg hauv 6 lub lis piam.
Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 1080 Kcal.
Kev Noj Qab Haus Huv Yav Qab Teb (aka South Beach Diet) tau tsim nyob rau xyoo 1999 los ntawm Florida-based kws kho plawv Arthur Agatston. Tus kws kho mob tau txais kev tshoov siab los ntawm nws lub siab xav pab cov neeg mob poob phaus, vim hais tias, raws li koj paub, lub cev hnyav dhau los ua rau muaj kev nce ntxiv ntawm cov leeg nqaij. Qhov peculiarity ntawm kev noj haus yav qab teb tsis yog qhov txo qis hauv calorie kom tsawg, tab sis nyob rau hauv kev tswj hwm ntawm qhov sib npaug ntawm carbohydrates, cov protein thiab cov rog.
Cov kev cai noj qab haus huv yav qab teb
Arthur Agatston qhia ua ntej ntawm tag nrho cov kom tshem tawm cov teeb meem carbohydrates los ntawm kev noj haus, uas yog ua sai sai los ntawm lub cev thiab pab mus rau lub ntws ntawm cov piam thaj ntau dhau mus rau hauv cov hlab ntsha. Refined khoom, qab zib thiab tag nrho cov khoom nrog nws cov ntsiab lus, ci khoom ua los ntawm cov hmoov nplej dawb unconditionally tau txais ntawm no. Cov zaub mov tsis zoo yuav tsum tau hloov nrog cov khoom noj uas muaj cov carbohydrates zoo, tshwj xeeb, cov nplej, zaub, thiab legumes.
Tus sau ntawm cov txheej txheem tawm tswv yim los ua kom zoo sib xws manipulations nrog rog. Tsiaj cov rog thiab cov rog trans muaj teeb meem. Yog li, peb tsis kam ntawm butter, margarine, nqaij npuas kib thiab lard, ntau yam kua ntses, mayonnaise, ketchup. Thiab peb yuav kos cov roj polyunsaturated uas tsim nyog rau lub cev los ntawm cov ntses thiab zaub roj.
Txoj kev sab qab teb muab faib ua 3 theem.
Thawj theem Kev noj zaub mov yog tsom rau "hloov" lub cev los ntawm cov khoom tsim kev puas tsuaj mus rau cov khoom muaj txiaj ntsig. Xav tau tam sim no tsis kam los ntawm:
- nqaij rog;
- muaj roj cheese;
- qab zib, ntau yam khoom qab zib;
- tag nrho cov hmoov nplej thiab confectionery khoom;
- nplej;
- qos yaj ywm;
- carrots;
- pob kws;
- tej txiv hmab txiv ntoo, berries thiab kua txiv hmab txiv ntoo squeezed tawm ntawm lawv;
- mis;
- yogurt;
- dej cawv.
Tsim kom muaj kev noj haus thawj theem yog xav tau rau:
- nqaij ntshiv tsis muaj tawv nqaij (nws yog qhov tshwj xeeb tshaj yog rau noj nqaij qaib fillets);
- ntses thiab nqaij nruab deg;
- ntsuab;
- nceb;
- cov khoom noj uas tsis muaj hmoov txhuv nplej siab (ducumbers, eggplants, legumes, zaub qhwv, turnips, txiv lws suav);
- tsev cheese thiab cov cheese uas tsis muaj rog tsawg.
Koj tuaj yeem haus me me ntawm cov txiv ntoo. Thiab cov tais diav yuav tsum tau seasoned nrog zaub roj (nyiam dua txiv roj roj), uas tsis tau kub-kho.
Nws raug nquahu kom npaj 5 pluas noj - 3 pluas noj tseem ceeb thiab 2 khoom noj txom ncauj me me. Yog tias koj tshaib plab tom qab noj hmo, tsis txhob tsim txom koj tus kheej thiab lob ib qho me me ntawm cov zaub mov tso cai (tab sis tsis yog ua ntej pw). Tus nqi ntawm cov zaub mov noj tsis qhia, mloog koj lub cev. Sim noj nyob rau hauv ib txoj kev uas txaus siab rau kev tshaib kev nqhis, tab sis tsis txhob overeat. Thawj theem tuaj yeem kav ntev txog ob lub lis piam, qhov hnyav ntawm nws yog 4-6 kilograms.
Cov theem ob Kev noj haus yav qab teb yuav kav mus txog thaum koj ncav cuag koj qhov hnyav, tab sis Arthur Agatston qhia kom ua raws li kev noj zaub mov tsis pub ntev tshaj li ob lub hlis. Yog tias qhov hnyav tau tso tseg, ces, feem ntau, lub cev tau mus txog nws qhov hnyav tsawg kawg nkaus tam sim no. Tom qab ntawd mus rau theem tom ntej - consolidating qhov tshwm sim. Thiab yog tias koj xav kom poob phaus ntxiv, koj tuaj yeem rov qab mus rau cov txheej txheem tom qab.
Yog li, nyob rau theem ob, koj tuaj yeem noj nyob rau hauv moderation tag nrho cov khoom noj uas tau txwv yav dhau los. Tsuas yog nws tsim nyog txwv tsis pub muaj cov khoom qab zib, qab zib, confectionery, nplej dawb, qos yaj ywm, txiv hmab txiv ntoo starchy thiab kua txiv hmab txiv ntoo los ntawm lawv hauv cov khoom noj kom ntau li ntau tau. Los ntawm cov khoom tsis zoo yav dhau los, tam sim no koj tuaj yeem noj: cov txiv hmab txiv ntoo tsis qab zib thiab txiv hmab txiv ntoo, mis nyuj, yogurt, kefir nrog cov ntsiab lus roj tsawg, mov (zoo li xim av), buckwheat, oatmeal, barley, qhob cij tsaus, pasta los ntawm durum nplej. Yog tias koj xav haus cawv, haus cov cawv liab qhuav qhuav. Koj tuaj yeem pamper koj tus kheej nrog ib daim ntawm cov qhob noom xim kasfes tsaus nti (sim xaiv ib qho nrog cov ntsiab lus cocoa tsawg kawg 70%) thiab ib khob ntawm cocoa. Nws yog qhov zoo dua los so hauv cov khoom qab zib thaum sawv ntxov lossis, thaum tsaus ntuj, thaum noj su. Tab sis lub hauv paus ntawm kev noj haus, yog tias koj xav kom poob phaus sai sai, yuav tsum tau ua los ntawm cov khoom pom zoo rau thawj theem ntawm kev noj haus. Nws yog lawv cov uas tseem nyob hauv cov zaub mov tseem ceeb.
Theem peb theem rov qab los rau peb txoj kev ua neej ib txwm muaj thiab tswj qhov hnyav tshiab. Tsis muaj kev cai meej ntawm kev noj zaub mov ntawm no. Tab sis, ntawm chav kawm, yog tias koj tsis xav ntsib qhov poob phaus dua, koj yuav tsum tau noj cov rog tsis zoo thiab carbohydrates tsawg li sai tau. Cov ntsiab cai tseem ceeb yog tsis txhob noj ntau dhau thiab tsis noj khoom txom ncauj (tshwj xeeb tshaj yog ua ntej mus pw).
theem 1
Noj tshais: scrambled qe los ntawm ob peb qe dawb nrog slices ntawm nqaij npuas kib thiab nceb; Ib khob kua txiv lws suav; tshuaj yej los yog kas fes.
Khoom txom ncauj: ib daim ntawm cov cheese tsawg kawg nkaus.
Noj su: zaub xam lav ntawm tuna, kaus poom hauv nws tus kheej kua txiv, txiv lws suav thiab taum ntsuab, seasoned nrog txiv roj roj.
Noj su thaum tav su: ob peb tablespoons ntawm cov tsev cheese uas tsis muaj rog.
Noj hmo: grilled steak; steamed broccoli; kib los yog ci nrog cheese thiab basil sauce.
theem 2
Noj tshais: oatmeal nyob rau hauv dej; ob peb strawberries nyob rau hauv chocolate glaze; ib khob tshuaj yej los yog kas fes.
Khoom txom ncauj: tawv nqaij qaib qe.
Noj su: zaub xam lav ntawm boiled nqaij qaib fillet, txiv lws suav, lettuce thiab basil nrog ob peb tee ntawm zaub roj.
Noj su thaum tav su: pear thiab ib daim ntawm cov cheese uas tsis muaj rog.
Noj hmo: stewed salmon fillet nrog spinach; zaub stew; ib tug puv tes ntawm tshiab strawberries.
theem 3
Noj tshais: ob peb oatmeal ncuav qab zib; ib nrab txiv kab ntxwv; ib khob tshuaj yej los yog kas fes.
Noj su: qhaub cij (siv wholemeal qhob cij, lean nqaij nyug, lws suav, dos, lettuce).
Noj hmo: zaub zaub tshiab los yog zaub stew; ib daim ntawm ci nqaij qaib mis; txiv duaj los yog ob peb apricots; ib khob ntawm cov roj tsawg yogurt tsis muaj additives.
Contraindications rau noj qab haus huv
- Cov txheej txheem yav qab teb tsis muaj kev txwv tshwj xeeb txog nws txoj kev ua raws. Koj tsis tuaj yeem zaum ntawm nws tsuas yog rau cov poj niam cev xeeb tub thiab lactating, txawm li cas los xij, rau lawv cov zaub mov raug txwv.
- Koj yuav tsum tau ceev faj thaum kos cov khoom noj thiab thaum muaj cov kab mob ntev, tshwj xeeb tshaj yog nyob rau theem mob.
Qhov zoo ntawm Southern Diet
- Kev Noj Qab Haus Huv Yav Qab Teb yog nrov thiab tau txais txiaj ntsig zoo rau nws cov txiaj ntsig. Feem ntau, tom qab thawj theem ntawm cov txheej txheem, tus neeg rog rog poob 3-7 kg. Nyob rau theem ob, nws khiav tawm, qhov nruab nrab, 2-3 kg ib lub lis piam.
- Kev ua raws li cov cai ntawm kev noj haus no, raws li ntau tus kws kho mob thiab kws kho mob noj haus, muaj txiaj ntsig zoo rau kev noj qab haus huv. Cov ntshav qab zib hauv cov ntshav yog normalized, qhov sib txawv uas paub tias ua rau muaj ntau yam teeb meem, suav nrog kev rog rog.
- Txo qhov kev pheej hmoo ntawm kev sib ntsib kab mob plawv los ntawm kev txo cov tsiaj rog hauv kev noj haus. Cov roj zaub (tshwj xeeb tshaj yog txiv roj roj, roj walnut) muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm tib neeg thiab lub xeev ntawm lub cev.
- Kev noj zaub mov zoo, sib piv nrog ntau lwm cov kev noj haus, yog qhov sib npaug thiab txaus siab txaus. Nws tsis zoo li tias koj yuav tau raug kev txom nyem los ntawm kev tshaib plab, xav tias tsis muaj zog, qaug zog thiab lwm yam "kev zoo siab" ntawm kev noj zaub mov nruj.
Qhov tsis zoo ntawm kev noj qab haus huv yav qab teb
- Kev ua raws li thawj theem ntawm kev noj qab haus huv yav qab teb feem ntau nyuaj. Qee lub sij hawm cov tawv nqaij qhuav, nqhis dej, muaj hlau saj hauv lub qhov ncauj tuaj yeem tshwm sim rau ntawm nws, vim tias vim muaj cov khoom noj muaj protein ntau hauv cov khoom noj, lub siab thiab lub raum nce ntxiv.
- Raws li txoj cai, nrog rau kev hloov mus rau theem ob, cov tsos mob no nres. Yog tias txawm tias nyob rau theem thib ob koj xav tias qee cov txheej txheem tsis zoo tshwm sim hauv lub cev, nres kev noj zaub mov, txwv tsis pub koj tuaj yeem ua mob hnyav rau koj txoj kev noj qab haus huv.
- Nws tseem tuaj yeem nyuaj rau kev ciaj sia rau ob lub lis piam yam tsis muaj fiber ntau txaus ntawm cov ntawv qhia zaub mov.
Reintroducing cov zaub mov yav qab teb
Yog tias koj xav kom poob phaus ntau dua, yog tias koj xav tias zoo, koj tuaj yeem rov qab mus rau thawj theem ntawm kev noj qab haus huv yav qab teb thaum twg koj xav tau.