Nws feem ntau hais tias thawj pluas noj ntawm ib hnub yog qhov tseem ceeb tshaj plaws ntawm hnub thiab yog vim li cas: koj lub cev tau yoo mov rau 10 mus rau 12 teev thiab yog li ntawd tsis muaj zog. Txawm tias tseem ceeb tshaj thaum cev xeeb tub yog noj tshais, suav nrog rau cov poj niam uas nquag xeev siab.

Koj cov pluas tshais zoo tshaj plaws yuav yog qhov uas yuav yog qhov sib npaug kom txaus siab rau koj lub siab nyiam thiab ua kom tau raws li cov qauv rau kev noj tshais zoo. Qab zib los yog savory, muaj ntau npaum li kev noj tshais zoo li muaj kev ntshaw ntawm tus poj niam cev xeeb tub.

Tab sis txhua tus yuav muab tib lub sijhawm carbohydrates uas yog lub hauv paus tseem ceeb ntawm lub zog rau lub hlwb ntawm lub cev, cov rog tseem ceeb rau lawv txoj haujlwm zoo, calcium rau kev loj hlob ntawm tus menyuam thiab ntawm chav kawm, vitamins, minerals, fiber thiab antioxidants.

Yog tias nws zoo sib npaug, noj tshais tuaj yeem:

• zam kev yoo mov ntev heev uas tuaj yeem ua rau tus menyuam txoj kev loj hlob
• ua tau raws li qhov xav tau ntawm tus menyuam hauv plab
• ua tau raws li cov vitamin thiab minerals xav tau ntawm niam thiab menyuam
• zam cov teeb meem kev thauj mus los yog tias cov khoom lag luam cereal tsis ua kom zoo thiab yog tias cov txiv hmab txiv ntoo noj tshiab
• zam qhov kev xav tsis zoo ntawm kev tshaib kev nqhis ua ntej tav su thiab tsis txhob noj khoom txom ncauj, uas yog qhov ua rau hnyav hnyav.

Thiab yog tias koj yog ib tus ntawm 50% ntawm cov poj niam cev xeeb tub uas xeev siab, noj pluas tshais zoo yuav pab daws tau lawv vim nco ntsoov tias kev tshaib plab ua rau xeev siab.

Muab cov roj zoo: qis GI carbohydrates

Raws li koj paub, carbohydrates yog koj lub cev roj, thiab tau kawg, koj tus menyuam. Tab sis ceev faj: tsis yog tag nrho cov carbohydrates tau tsim sib npaug los ntawm kev noj zaub mov zoo. Peb tau siv los hais tias muaj cov suab thaj qeeb thiab cov suab thaj nrawm. Cov kev xav no tsis yog kiag li. Yuav kom paub meej, muaj ob hom carbohydrates:

• Cov uas ua kom cov ntshav qab zib ntau ntau thiab tom qab ntawd induce reactive hypoglycemia. Qhov no ua rau, tom qab noj mov, qhov kev xav tsis zoo ntawm qaug zog, tshaib plab lossis tsis xis nyob. Cov no yog hu ua siab GI (Glycemic Index) carbohydrates. Hais txog pluas tshais, qhov no txhawj xeeb piv txwv li qhob cij dawb, tab sis kuj tseem muaj cov qhob cij wholemeal, ua kom zoo "sab tshais tshwj xeeb" cereals, dawb, xim av thiab wholemeal qab zib thiab feem ntau cov ncuav qab zib.
• Cov uas ua rau muaj kev nce qib hauv cov piam thaj hauv cov ntshav thiab uas tsis yog qhov ua rau muaj kev cuam tshuam hypoglycemia. Lawv satiating nyob rau hauv lub sij hawm ntev thiab tso cai rau koj kom tsis txhob tshaib plab pangs ntawm pluas noj. Cov no yog cov qhob cij dub, qhob cij dub, Wasas fibers, oatmeal, flaky muesli, oleaginous txiv hmab txiv ntoo (almonds, walnuts, hazelnuts, thiab lwm yam) thiab feem ntau ntawm cov txiv hmab txiv ntoo. . Cov khoom qab zib hauv qab no kuj tseem muaj GI tsawg: fructose, agave phoov, xylitol, txiv maj phaub qab zib, acacia zib ntab.

Raws li koj tuaj yeem pom, qhov no yog qeb thib ob ntawm carbohydrates uas yuav tsum tau nyiam tshwj xeeb tshaj yog vim lawv muaj cov vitamins, minerals, fibers uas yuav tso cai rau koj kom rov ua kom koj lub zog zoo dua los ntawm kev zam lub twj tso kua mis ntawm cov pluas noj.

Sau cov vitamins

Hais txog cov vitamins, tsis muaj dab tsi ntaus txiv hmab txiv ntoo thiab zaub! Cov nplua nuj nyob hauv cov vitamins, minerals, fiber ntau thiab antioxidants, lawv feem ntau yog cov zaub mov noj qab haus huv. Cov kua txiv hmab txiv ntoo yog nrov (celery, zaub ntug hauv paus, fennel, zucchini, thiab lwm yam) tab sis yog tias tsis yog koj lub khob tshuaj yej, nyob twj ywm hauv classic los ntawm kev xaiv cov txiv hmab txiv ntoo ntawm koj xaiv. Qhov zoo tshaj plaws yuav hloov koj cov txiv hmab txiv ntoo tsis tu ncua kom ua kom zoo dua cov khoom noj khoom haus zoo ntawm lawv txhua tus thiab noj lawv tshiab kom tau txais txiaj ntsig los ntawm cov vitamins ntau tshaj plaws, khaws cov fibers (tseem ceeb rau kev zom zaub mov zoo) thiab cov antioxidants uas lawv muaj. . . Txiav rau hauv pieces thiab tov nrog mis nyuj thiab cereal, lawv yuav ua noj tshais zoo meej! Cov kua txiv hmab txiv ntoo thiab smoothies yog ib txoj hauv kev zoo kom khaws cov vitamins, tsuav yog lawv tau nyem los yog sib xyaw hauv tsev. Nws tsis tshua siv sijhawm ntau dua 2 feeb, xav txog nws!

Pineapple, txiv duaj, apricot, nectarine, kua, txiv duaj, txiv nkhaus taw, txiv tsawb, txiv tsawb, liab txiv hmab txiv ntoo, clementines, txiv kab ntxwv, txiv kab ntxwv qaub, quince, fig, persimmon, kiwi, nectarine, melon, plums, txiv hmab txiv ntoo ... daim ntawv mus rau!

Tsis txhob hnov ​​​​qab txog calcium!

Thaum cev xeeb tub, calcium plays lub luag haujlwm tseem ceeb hauv pob txha mineralization thiab kev loj hlob ntawm tus menyuam. Cov khoom noj mis nyuj, tsis hais los ntawm nyuj, yaj lossis tshis, yog qhov zoo ntawm calcium: yogurts, cheeses dawb, faisselle, me Swiss, cheese, mis nyuj. Rau cov poj niam uas tsis haus cov khoom noj mis nyuj, los ntawm kev intolerance los yog saj, zaub dej haus yog ib qho kev xaiv zoo, yog tias lawv xaiv zoo ntxiv nrog calcium. Muaj zaub dej haus ntawm almond, hazelnut, oat, spelled, chestnut, mov. Txawm li cas los xij, cov khoom lag luam uas muaj kua txiv hmab txiv ntoo (yogurts lossis zaub dej haus) yuav tsum tau zam thaum cev xeeb tub vim tias me ntsis paub txog qhov cuam tshuam ntev ntawm phytoestrogens lawv muaj.

Xav txog cov rog

Contrary to popular kev ntseeg, rog yuav tsum tsis txhob raug txwv. Heev qhov tsis sib xws! Vim yog tias lawv tau xaiv cov khoom zoo, lawv ua lub luag haujlwm tiv thaiv ntawm koj cov hlab ntsha thiab tso cai rau kev loj hlob zoo ntawm tus me nyuam hauv plab thiab nws lub qhov muag hlwb. Butter muaj qhov zoo ntawm kev nplua nuj nyob rau hauv vitamin A, koom nrog hauv cov txheej txheem ntawm kev pom, kev tiv thaiv ntawm daim tawv nqaij, kev loj hlob thiab tiv thaiv kab mob. Nws kuj muaj vitamin D uas pab kho calcium zoo dua. 10 g ntawm butter los nrog koj lub khob cij yog qhov zoo kawg nkaus. Txhawm rau sau cov roj fatty acids zoo, koj tuaj yeem xaiv almond lossis hazelnut puree piv txwv (zoo dua ua tiav thiab tsis muaj suab thaj ntxiv).

Hydrate zoo

Tom qab ib hmo pw tsaug zog, nws yog ib qho tsim nyog yuav tsum tau hydrate zoo thiab qhov no yog txhua yam siv tau thaum cev xeeb tub. Dej yog qhov tseem ceeb los ua kom cov ntshav ntim tau los ua kom cov placenta, tsim cov kua amniotic thiab tsim cov placenta. Yog hais tias lub khob dej thaum koj sawv los tsis zoo siab rau koj, siv sij hawm los npaj koj tus kheej ib qho kas fes zoo lossis tshuaj yej zoo (tejzaum nws yog decaffeinated lossis decaffeinated), tshuaj ntsuab tshuaj yej lossis dej haus chicory yog tias koj nyiam. Qhov ua kom yuam kev yog haus tsawg kawg yog qhov sib npaug ntawm ib khob dej loj (250 ml). Freshly squeezed txiv hmab txiv ntoo kua txiv kuj yog ib txoj kev zoo pib hnub vim hais tias tag nrho cov txiv hmab txiv ntoo yog nplua nuj nyob rau hauv dej.

Kev xeev siab pib thaum thawj lub lim tiam ntawm cev xeeb tub thiab feem ntau ploj mus thaum kawg ntawm thawj peb lub hlis twg. Txawm li cas los xij, hauv 20% ntawm cov neeg mob, lawv pheej, qee zaum txawm tias thaum kawg ntawm cev xeeb tub. Nov yog qee cov lus qhia los pab koj tshem tawm cov tsos mob tsis zoo no:

• Ntawm lub plab khoob, haus ob peb lub khob dej. Cov dej carbonated zoo li muaj txiaj ntsig tshwj xeeb.
• Tsis txhob hla tej pluas noj thiab saib xyuas kom noj tshais zoo. Nws yog qhov zoo tshaj kom pib noj ib yam dab tsi thaum koj tseem pw, ua ntej koj txawm sawv. Txawm li cas los xij, tsis txhob tsaug zog tam sim ntawd tom qab koj noj mov thiab, qhov zoo tshaj plaws, tos 5 mus rau 10 feeb ua ntej tawm ntawm txaj.
• Faib koj cov khoom noj rau hauv ob peb yam me me, me me, thiab yog tias koj tsis tshaib plab thaum sawv ntxov, lo nrog cov khoom noj xws li mis nyuj thiab txiv hmab txiv ntoo pib. Koj yuav ua tiav nrog cov khoom lag luam cereal tom qab thaum sawv ntxov thiab nrog qee cov almonds piv txwv.
• Tsis txhob noj tshais uas hnyav dhau thiab rog dhau, nyuaj rau zom. Yog li tsis txhob pastries thiab cov khoom lag luam xws li phaus ncuav mog qab zib, donuts lossis brioches.

Ntawm no yog ib qho piv txwv ntawm pluas tshais rau cov kiv cua ntawm cov tsoos qhob cij-butter-jam:

• Haus dej sov: infusion, kas fes lossis tshuaj yej (tejzaum nws tsis muaj kas fes lossis tsis muaj kas fes)
• 60 g ntawm ntau cov nplej lossis flaxseed qhob cij
• 10 g yog'lar
• 2 tsb. rau c. vau
• 1 khob mis nyuj, 1 yogurt los yog 1 faisselle los yog 2 me me Swiss los yog 1 fromage blanc
• 1 txiv hmab txiv ntoo raws caij nyoog, tag nrho los yog kua txiv hmab txiv ntoo

Rau cov poj niam uas nyiam noj tshais ntau dua, nrog ntau yam kev hloov pauv, 100% cov vitamins, nplua nuj nyob hauv fiber ntau thiab Omega-3:

• Haus dej sov: infusion, kas fes lossis tshuaj yej (tejzaum nws tsis muaj kas fes lossis tsis muaj kas fes)
• 40 g ntawm oatmeal
• 100 g ntawm tsev cheese lossis 1 yogurt
• Roj txiv hmab txiv ntoo uas koj xaiv (1 puv tes): almonds, walnuts lossis hazelnuts
• 1 txiv hmab txiv ntoo tshiab raws caij nyoog txiav rau hauv daim: 1 txiv apples, 1 pear, 2 kiwis, 2 clementines, 1 peach, 3 apricots, 1 txiv duaj, 1 brugnon, 100 g ntawm txiv hmab txiv ntoo liab los yog 1/2 txiv tsawb los yog 1/2 txiv nkhaus taw
• 1 mus rau c. piam thaj, fructose lossis agave phoov
• Xaiv: vanilla taum los yog cinnamon

Sib tov oatmeal nrog mis nyuj thiab txiv hmab txiv ntoo. Qab zib raws li koj nyiam thiab muaj peev xwm ntxiv vanilla lossis cinnamon.