txheem
Yuav ua li cas thiaj nrhiav tau kab tom qab lub xyoo so so?
Koj puas tau mus hla lub caij so? Tsis txhob xav tias muaj kev txhaum, nws yog ib txwm ua kom zoo dua ntawm lub sijhawm festive. Qhov tseem ceeb yog tsis txhob cia cov phaus nyob. Tsis nco qab txog kev noj zaub mov nruj thiab ntxhov siab tam sim no. Los ntawm pluas tshais mus rau noj hmo, peb piav qhia yuav ua li cas kom poob phaus yam tsis tau depriving koj tus kheej.
Kev ua neej nyob sib npaug lossis tsis muaj dab tsi!
Lub sijhawm no ntawm kev txiav txim siab zoo yog qhov tsim nyog rau kev rov ua lub neej zoo, ob qho tib si ntawm kev noj zaub mov thiab kev tawm dag zog lub cev. Yog li, cia peb lo rau nws! Thiab yog tias rau koj kev ua si nawv yog ntuj txiag teb tsaus, taug kev yog qhov kev daws teeb meem zoo tshaj plaws. Tsawg kawg yog 30 feeb txhua hnub thiab ntawm koj tus kheej. Rau cov neeg ncaws pob, qhov zoo tshaj plaws yog rov pib ua haujlwm ob zaug hauv ib lub lis piam. Dab tsi tsis tiv thaiv koj thiab qhov no, ntawm qhov tsis sib xws, ua ntxiv rau kev taug kev txhua hnub ntawm 30 feeb… Koj puas yog nibbler? Koj puas noj thaum koj tsis tshaib plab lawm? Los ntawm kev txheeb xyuas koj tus cwj pwm noj mov, koj yuav muab koj tus ntiv tes tso rau ntawm koj qhov ua txhaum me me. Lub tswv yim: kom rov qab tau qhov kev xav ntawm satiety. Cov lus qhia me ntsis: noj qeeb dua, siv koj lub sijhawm thiab so luv luv. Txawm li cas los xij, nws tsis raug nquahu kom mus rau kev noj zaub mov nruj thiab txwv tsis pub (dab tsi yog hu ua kev paub txog kev txwv) vim hais tias nws hais tias kev tsis txaus siab mus tas li, hais tias kev ntxhov siab thiab hais tias pom tseeb tawg. Qhov tseem ceeb tshaj plaws yog noj txhua yam tab sis tsis txhob noj me me (qab zib thiab rog).
Noj tshais: yog tias koj nyiam!
Xov xwm zoo rau txhua tus uas hla noj tshais thiab hnov txhua lub sijhawm "tsis zoo, koj yuav tsum noj tag kis sawv ntxov". : Tsis txhob yuam koj tus kheej lawm! Tseeb tiag, raws li Dr. Serfaty-Lacrosnière, thaum peb yuam cov neeg noj thaum sawv ntxov thaum lawv tsis siv rau nws, feem ntau lawv hnyav. Ntawm qhov tod tes, yog tias koj nyiam lub sijhawm ntawm hnub no, xav txog kev haus dej haus, xws li tshuaj yej ntsuab, piv txwv li, uas txo cov cortisol, ib qho kev ntxhov siab hormone uas txhawb nqa plab rog. Ntxiv rau cov khoom noj uas muaj qhov ntsuas glycemic qis uas tuaj yeem kav ntev txog thaum tav su. Xwb yog li ntawd cov mov ci nrog cereals, rye, bran (zoo heev nyob rau hauv cov ntaub ntawv ntawm kev thauj mus los teeb meem) thiab wholemeal qhob cij, dawb qhob cij, baguette thiab cereals (tshwj tsis yog oatmeal thiab "All-Bran" cereals., pom zoo). Rau qhov no, koj tuaj yeem ntxiv cov proteins: ib qho yogurt dawb nrog cov mis nyuj semi-skimmed los yog ib daim ntawm nqaij npua los yog qaib cov txwv los yog cov cheese uas muaj roj tsawg. Peb kuj muaj cai 10 grams butter. Thaum kawg, yog tias koj tseem tshaib plab, ua kom tiav nrog qee cov txiv hmab txiv ntoo tshiab. Nrog rau qhov kev pab cuam poob siab no, koj yuav tsum tsis txhob tshaib plab ua ntej noj su. Nyob rau hauv txhua rooj plaub, hydrate koj tus kheej zoo: tsawg kawg yog 2 khob dej thaum sawv ntxov los yog ib lub tais ntawm tshuaj yej vim hais tias txhaj tshuaj ntawm 1 liter thiab ib nrab ib hnub twg, tsis muaj dab tsi!
Sab saum toj noj su = protein + starch + zaub
Pib, chav kawm tseem ceeb, khoom qab zib ntau dhau. Yog li, xaiv qhov hloov pauv rau lub phaj nrog peb yam tseem ceeb. Protein, ua ntej ntawm tag nrho cov, rau satiety thiab kom cov leeg nqaij. Nws yog nyob ntawm koj xaiv ntawm cov nqaij (cov nqaij qaib tsis tawv nqaij, nqaij qaib fillet mignon, flank steak ...), ntses (tsis muaj ntses breaded thiab tag nrho cov uas yog kib), nqaij nruab deg (nrog txiv qaub thov thiab tsis muaj mayonnaise!) los yog qe. Yog tias koj yog neeg tsis noj nqaij, lentils lossis soy ncuav qab zib yuav ua kom yuam kev. Zaub kuj tseem yuav yog ib feem ntawm koj noj tshais, rau lawv cov fiber ntau, vitamins thiab tsawg calorie kom tsawg. Tsuas yog tsis txhob siav carrots, avocados thiab txiv ntseej dub. Thaum kawg, tsis txhob hnov qab cov khoom noj uas muaj hmoov txhuv nplej siab: 3 mus rau 4 tablespoons nplej los yog nplej siav, piv txwv li, tsis yog qos yaj ywm uas muaj qhov ntsuas glycemic siab. Ib qib tablespoon ntawm roj rau tag nrho cov pluas noj yog tsis txwv. Thaum kawg, yog tias koj tseem tshaib plab, ua kom tiav nrog yogurt thiab / lossis txiv hmab txiv ntoo. Thaum tav su, tsis txhob yig tau noj khoom txom ncauj. Nws tsuas yog xaiv tau tiag tiag thiab yuav tsum txwv rau cov yogurt, txiv hmab txiv ntoo los yog ncuav mog qab zib puffed. Rau cov kiv cua cupcakes, nyiam cov ncuav qab zib qhuav kom koj paub yuav ua li cas nres! Yog tias koj muaj ntsev ntau, npaj koj tus kheej sib xyaw ntawm cov zaub nyoos thiab cov protein: txiv lws suav, dib, qe tawv nqaij (los yog cov nqaij npua los yog qaib cov txwv) los yog vim li cas tsis yog ib lub tais ntawm cov kua zaub (tsawg dua 40 calories ib 100 grams yog tias koj muaj. nws). yuav npaj txhij).
Noj hmo convivial tsis muaj calorie ntau ntau
Yog tias koj tsis tau xaiv rau cov khoom noj txom ncauj, koj tuaj yeem pib koj pluas mov nrog zucchini lossis taub dag kua zaub (tsis yog qos yaj ywm lossis carrots). Txuas ntxiv nrog cov proteins uas tsis muaj rog: cov ntses dawb ua kho yog tias koj yog kiv cua lossis oily ntses ob zaug hauv ib lub lis piam. Thiab yog tias ntses tsis yog koj khob tshuaj yej, nqaij dawb yog zoo. Raws li kev sib txuas lus, zaub thiab zaub xam lav nrog lub siab tshaj plaws tablespoon ntawm roj, tab sis tsis muaj cov khoom noj starchy. Ua kom tiav: me ntsis tshis cheese, yogurt los yog txiv hmab txiv ntoo (tsis pub ntau tshaj 2 ib hnub). Thiab yog tias koj nyiam tshuaj ntsuab tshuaj yej, tsis txhob deprive koj tus kheej ...