Kuv noj dab tsi yav tsaus ntuj kom pw tsaug zog zoo?

Cov lus hais tias "Tus huab tais noj tshais, huab tais pluas su thiab txiv neej pluag hmo" yog ib qho piv txwv zoo ua raws. Tab sis vim li cas thiaj yuav tsum tau noj hmo? "Yuav kom tsis txhob, nrog kev noj zaub mov hnyav dhau, muaj kev cuam tshuam rau lub sijhawm nws yuav tsaug zog, muaj kev pheej hmoo ntawm kev pw tsaug zog thaum hmo ntuj thiab teeb meem.

rov qab mus pw, tab sis kuj tsis qab los noj mov tag kis sawv ntxov ntawm pluas tshais, "piav Aurore Lavergnat, tus kws qhia noj zaub mov noj. Kev zom yuav tsum muaj zog ntau ntawm lub cev!

Lub sijhawm rau noj hmo

Dhau li ntawm qhov muaj pes tsawg leeg ntawm cov pluas noj, lub sijhawm kuj tseem ceeb. "Koj yuav tsum noj hmo tsawg kawg ib mus rau ob teev ua ntej yuav mus pw," tus kws kho mob qhia. Qhov zoo tshaj plaws, thaum 18:30 teev tsaus ntuj txog 19 teev tsaus ntuj rau cov menyuam yaus thiab thaum 19 teev tsaus ntuj txog 20:30 teev tsaus ntuj rau cov neeg laus. "Tom qab 21 teev tsaus ntuj, nws lig heev, tshwj xeeb tshaj yog txij thaum noj mov txhawb kev tso tawm ntawm insulin los ntawm lub cev, thaum lub sijhawm no, tom kawg yuav tsum tsis txhob tso melatonin, pw tsaug zog hormone. Aurore Lavergnat ceeb toom tias "Muaj qee yam zaub mov tsis pom zoo rau noj hmo vim tias lawv txhawb nqa cov ntshav qab zib ntau ntxiv uas tuaj yeem ua rau kev ntshaw, tab sis kuj ua rau qeeb qeeb," ceeb toom Aurore Lavergnat. Qhov no yog cov ntaub ntawv ntawm dawb baguette, pasta dawb thiab mov, semolina, txiv hmab txiv ntoo qhuav, txiv tsawb, txiv tsawb, txiv ntoo, tab sis kuj nqaij liab, khoom noj siv mis, cheese, butter ... Thiab ntawm chav kawm, tsis muaj tshuaj yej, kas fes, cawv, kua txiv hmab txiv ntoo los yog dej qab zib. Tab sis yog li ntawd, peb noj dab tsi kom tsaug zog zoo?

zaub

Carrot, zucchini, spinach, broccoli ... Qhov kev xaiv yog loj, raws li yog txoj kev mus saj lawv: nyoos, siav, nyob rau hauv kua zaub ... tsis txhob grind lub kua zaub ntau dhau lawm, peb nyiam lub crushed rau lub mash. Tsis tas li ntawd, peb nrog cov tom kawg nrog ib lub crudity los yog ib daim ntawm wholemeal qhob cij, los yog txiv ntseej los yog almonds sprinkled rau nws.

ntses

Nws yog assimilated zoo nyob rau yav tsaus ntuj, txawm tias thaum nws yog rog, vim hais tias nws muaj tsawg saturated fatty acids dua nqaij thiab omega-3s, uas txhawb kev pw tsaug zog zoo thiab pw tsaug zog zoo. Qhov zoo: nruab nrab ntawm 50 thiab 100 g rau cov neeg laus.

Txiv hmab txiv ntoo

Peb nyiam cov neeg pluag tshaj plaws hauv cov carbohydrates xws li kiwi, citrus txiv hmab txiv ntoo, txiv hmab txiv ntoo liab (strawberries, raspberries, blueberries, blackcurrants, thiab lwm yam), txiv apples los yog pears, uas tsis ua rau cov ntshav qab zib. Thiab peb xaiv ntawm starches thiab txiv hmab txiv ntoo thiaj li txwv tsis pub noj carbohydrate.

Soy thiab nws derivatives

Tofu, tempeh, miso, yogurt yogurt ... uas muab satiating zaub proteins. Cov ntawv Lacto-fermented yog nyiam, uas ntxiv rau probiotics.

Tsawg glycemic Performance index (GI) hmoov nplej

Brown mov, millet, buckwheat, barley, quinoa, wholemeal qhob cij ... tsis txhob cuam tshuam nrog pw tsaug zog thiab lawv kuj muab fiber ntau, uas yog zoo rau koj noj qab haus huv. Txawm li cas los xij, thaum zaub yuav tsum muaj nyob rau hauv tag nrho cov pluas noj, cov khoom noj starchy tsis tsim nyog kiag li thaum yav tsaus ntuj.

Zaub rog

Txiv roj roj los yog, zoo dua, flax, hemp, rapeseed los yog camelina rau lawv cov nplua nuj nyob rau hauv omega-3. Ntau npaum li cas? 1o 2 txp. tablespoon rau ib tug neeg laus. Thiab peb zam kev ua noj ua haus.