Noj Protein Los Txo Phaus
Protein ntau txaus saturates zoo dua carbohydrates thiab cov rog. Cov nqaij ntshiv, nqaij qaib, ntses, qe, thiab cov khoom noj muaj roj tsawg muab kev noj qab haus huv ntev. Taum thiab taum, txiv ntseej thiab almonds muaj protein ntau. Yog tias cov zaub mov muaj protein ntau suav txog 25% ntawm lub zog noj nyob rau ib hnub, ib tus neeg muaj lub zog ua kom rog thiab tib lub sijhawm tseem nyob ruaj khov thiab muaj zog.
Khoom noj muaj protein ntau yuav muab faib rau txhua hnub. Nyob rau yav tsaus ntuj, tsis pub dhau 3 teev ua ntej yuav mus pw, koj tuaj yeem noj ib qho me me, 150 grams, nqaij ntses lossis nqaij.
Glycemic Performance index
Lub tswvyim tau qhia rau hauv lub neej txhua hnub los ntawm kev saib cov neeg mob. Nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib soj ntsuam lawv cov ntshav qab zib kom qis. Nws muab tawm tias cov zaub mov sib txawv muaj cov teebmeem sib txawv ntawm qhov ntsuas no. Ib txhia provoke ib qho nce hauv qab zib nce, lwm tus muaj ntsis, thiab tseem muaj qee yam tsawg kawg nkaus.
Glucose raug coj los ua lub chaw pib thiab muab rau nws. Qhov no yog qhov ntau.
Rau cov khoom siab GI suav nrog cov. Piv txwv li,
cov khoom siv nrog GI nrab - Qhov ntsuas. nws
cov khoom siv tsawg GI - Qhov ntsuas tsis dhau. nws
Cov ntshav qab zib cov ntshav muaj feem xyuam rau cov metabolism, kev ua tshuaj hormone, kev ua tiav thiab kev tshaib plab. Cov kws qhia kev noj qab haus huv pom zoo tsis tsuas yog cov kab mob ntshav qab zib, tab sis lwm tus neeg noj zaub mov ntau dua nrog GI tsawg - lawv muab qhov kev xav zoo txaus thiab tsis ua rau muaj kev hloov pauv hauv cov suab thaj.
Ua rau peb lub neej yooj yim dua
Yog tias koj tsis xav thab koj tus kheej nrog cov lej txhua, koj tuaj yeem tsom mus rau cov hauv paus ntsiab lus ntawm kev xaiv cov khoom "" hauv txhua pawg thematic, tsim los ntawm Danish noj zaub mov. Ntawm no lawv yog:
Txiv hmab txiv ntoo
Txiv hmab txiv ntoo, pears, txiv kab ntxwv, raspberries thiab txiv pos nphuab tuaj yeem noj tau yam tsis muaj qhov txwv.
haus nyob rau hauv tsis tshua muaj ntau ntau.
zaub
Los ntawm thiab loj, tag nrho cov zaub raug tso cai, tshwj tsis yog ntawm cov uas yuav tsum tau txwv. Carrots, beets thiab parsnips yog noj tau zoo tshaj plaws.
Qos yaj ywm
Nws zoo dua tsis txhob overcook nws thiab xaiv cov qos yaj ywm hluas yog tias ua tau. Lwm txoj ntsiab lus yog tias kub qos yaj ywm yog, ntawm chav kawm, qhov tsis txaus ntseeg, tab sis los ntawm qhov pom ntawm qhov poob phaus, nws yog qhov zoo dua rau noj lawv txias: tom qab ntawd tiv thaiv cov hmoov txhuv nplej siab, hom tshwj xeeb ntawm fiber ntau, yog tsim hauv nws. Nws ua rau nws cov ntshav qab zib kom tsawg thiab rov qab kho hnyuv microflora. Mashed qos thiab ci qos yaj ywm yog tsis haum rau poob phaus.
Muab tshuaj txhuam
Cov nplej zom yuav tsum tau siav al dent. Xaiv cov nplej ua kom durum nplej zom. Thiab yog tias koj noj lawv txias, nws tseem noj qab haus huv dua, tom qab ntawd lawv kuj ua rau cov hmoov txhuv nplej siab tiv.
mov
Xaiv cov nplej xim av, qus, tsis sanded.
Mov ci thiab cereal
Cov qhob cij zoo ua los ntawm hmoov nplej tag nrho thiab rye grain qhob cij, oatmeal, pluas tshais ua los ntawm cov nplej thiab nplej nplej nrog cov ntxhia thiab cov vitamins ntxiv. Cov khob cij dawb yog qhov ua tsis muaj qab hau los ntawm qhov pom ntawm cov khoom noj muaj txiaj ntsig zoo.
Muaj cov ntxhuav ntawm glycemic Performance index ntawm cov khoom noj uas tuaj yeem coj los ntawm. Tab sis tsis yog txhua yam yog qhov yooj yim.
1. Ib qhov khoom siab GI tuaj yeem muaj txiaj ntsig zoo thiab hloov siab lwm tus.... Piv txwv, GI ntawm carrots siav yog siab dua GI ntawm chocolate. Tab sis tib lub sijhawm, chocolate kuj muaj roj ntau hauv cov rog! Qhov no kuj yuav tsum tau coj mus rau hauv tus account.
2. Hauv cov ntxhuav sib txawv, ntsuas yuav txawv ntawm ib leeg.
3. GI sib txawv raws li tus txheej txheem ntawm kev txiav thiab npaj cov khoom. Txoj cai dav dav yog - lub sijhawm luv luv ua tiav sijhawm, zoo dua. Zoo dua rau lub rwj dua rau kib, txiav ua tej daim loj dua li muab zom ua hmoov av. Lub cev nqaij daim tawv ntawm daim ntawv qhia yog qhov zoo dua rau ua kom lom zem - txhua qhov kev sib tw gastronomic tsuas yog nce GI ntawm cov zaub mov.