5 txoj hauv kev kom tsis txhob qab zib

2024 Tus sau: James Gerald | [email protected]. Kawg hloov kho: 2023-12-17 14:08

Yog tias koj xav saib zoo rau cov hnub so, ua ntej uas tsawg dua ib hlis, tab sis paub tias nws twb tsis muaj tseeb los nyob hauv lub sijhawm, txawm tias koj "tuag" hauv chaw dhia ua si, muaj ib txoj hauv kev yooj yim dua. Koj yuav tsum "khi" nrog cov carbohydrates yooj yim, uas yog, khoom qab zib. Thiab qhov no yuav muaj qhov tshwm sim. Tab sis nws yooj yim hais - txiav tawm nrog cov khoom qab zib!

Yog li qab zib. Qab zib nce qab los noj mov, ua rau lub cev puas tsuaj thiab tuaj yeem ua rau muaj kev txhim kho ntshav qab zib thiab kab mob plawv. Txawm li cas los xij, peb nyiam cov khoom qab zib heev thiab qee zaum peb tsis tuaj yeem tiv thaiv ib qho ntawm peb cov qhob noom xim kasfes nyiam ua ntej mus pw.

Nws nyuaj rau tso koj cov khoom qab zib uas koj nyiam tshaj plaws, tab sis koj tuaj yeem ua tau: muaj ntau lub neej hacks uas yuav pab txo koj txoj kev cia siab rau cov khoom qab zib. Siv cov txheej txheem yooj yim no txhua hnub, thaum kawg koj tuaj yeem tshem tawm "lub hau qab zib".

Vim li cas peb thiaj nyiam cov khoom qab zib?

Qab zib yog cov carbohydrates ceev. Peb lub cev xav tau lawv ua lub hauv paus tseem ceeb ntawm lub zog. Txawm li cas los xij, thaum noj cov carbohydrates ntau dhau, nws tuaj yeem ua rau muaj teeb meem kev noj qab haus huv. Yog tias koj noj ntau cov khoom qab zib ntev, lub cev yuav ua kom cov rog, uas tau tso rau hauv cov ntaub so ntswg subcutaneous lossis hauv cov nruab nrog cev (nrog hom 2 mob ntshav qab zib lossis cov kab mob metabolic). Hauv qhov no, peb yuav tsis tau txais lub cim nres ntawm lub cev. Ntawm qhov tsis sib xws, cov carbohydrates yooj yim yuav ua rau khaus khaus ntxiv, uas yuav tso cov tshuaj insulin ntau dua. Thiab cov tshuaj, nyob rau hauv lem, yuav rov xav tau cov piam thaj. Ib qho ntxiv, cov khoom qab zib txhawb nqa kev txaus siab hauv peb lub hlwb, uas yog lwm qhov laj thawj rau kev quav yeeb quav tshuaj. Hmoov zoo, muaj txoj hauv kev los daws nws.

1. Ntawm txhua qhov dej haus, muab qhov nyiam rau dej

Ua ntej, thaum lub cev tsis muaj kua, nws ua rau peb pom tias peb feem ntau tsis meej pem nrog kev tshaib kev nqhis. Qhov thib ob, cov khw muag khoom haus muaj suab thaj ntau - ua nws cov txiv hmab txiv ntoo txias lossis kua txiv "ntuj" los ntawm lub hnab. Ntau zaus koj ua kom koj nqhis dej nrog cov dej dawb, cov dej haus tsis zoo yuav nyob hauv koj cov zaub mov ntau dua. Sim muab koj tus kheej cov khoom siv: ib txwm muaj lub raj mis dej hauv koj lub hnab nyiaj thiab txias dua hauv koj lub chaw haujlwm. Yog lawm, cov lus qhia no tsis txhais hais tias hla cov dej cawv, smoothies, lossis tshuaj yej tag nrho - tsuas yog ua rau koj tus kheej tsis muaj qab zib ntxiv.

2. Ntxiv cov zaub mov muaj protein ntau, cov rog zoo thiab muaj fiber ntau rau koj noj

Lawv yuav pab qeeb tso cov piam thaj thiab yog li ua kom lub siab puv ntoob. Xaiv oatmeal nrog almonds rau pluas tshais, thiab nqaij dawb (qaib ntxhw lossis nqaij qaib) nrog zaub zaub rau noj su. Rau cov khoom noj txom ncauj, koj tuaj yeem siv avocados, txiv ntseej, noob - lawv muaj cov rog zoo monounsaturated. Nws kuj tseem pom zoo kom ntxiv cov zaub mov uas muaj Omega 3, 6 thiab 9 acids rau cov zaub mov noj. Sai li koj puv, koj yuav hnov tshaib plab dua.

3. Pw hauv kev hlub nrog txuj lom, tshuaj tsw qab thiab tshuaj ntsuab

Cinnamon, vanilla, nutmeg, thiab Ginger yog cov txuj lom zoo heev. Lawv yuav tsis tsuas yog muab cov tais diav kom muaj cov ntxhiab tsw qab, tab sis kuj pab dag lub paj hlwb, uas yuav yuam kev qhov tsis hnov tsw ntawm cov khoom qab zib rau cov khoom qab zib rau lawv tus kheej. Cinnamon yog qhov tshwj xeeb hauv qhov no, nws muaj peev xwm tswj cov ntshav qab zib. Cov zaub ntsuab thiab cov tshuaj tsw qab kuj tseem pab txhawm rau txhawm rau qab zib. Ntxiv rau, cov khoom noj ua rau cov zaub mov qab qab dua.

4. Hloov mus rau cov qab zib zoo

Koj tuaj yeem ua rau koj tus kheej tsis muaj qhov tshwm sim tsis zoo nrog kev pab ntawm cov txiv hmab txiv ntoo qhuav, txiv ntseej, maple phoov, marmalade - qhov tseem ceeb tshaj plaws, tsis txhob nqa mus. Cov txiv hmab txiv ntoo tshiab hauv qhov me me kuj tseem txais tos: ntxiv rau cov suab thaj, lawv muaj fiber ntau thiab pectin, uas ua rau qeeb thiab txo qis nqus cov piam thaj, thiab lawv kuj muaj cov vitamins thiab cov zaub mov muaj txiaj ntsig. Txawm li cas los xij, tsis txhob hnov qab txog kev saib xyuas. Yog tias thaum xub thawj nws yuav nyuaj rau txo cov piam thaj hauv kev noj zaub mov, koj tuaj yeem ua khoom qab zib me me nrog fructose - lawv tau muag hauv yuav luag txhua lub khw muag khoom.

5. Sim cov khoom noj uas muaj nuj nqi

Tej zaum koj twb tau hnov txog cov zaub mov hauv lub xyoo pua 21st no. Peb tab tom tham txog kev sib xyaw cocktails, uas sib xyaw thiab muaj txhua yam uas lub cev xav tau: los ntawm cov vitamins thiab fiber rau carbohydrates, cov protein thiab peptides. Qhov tseeb, qhov no yog cov zaub mov muaj txiaj ntsig zoo uas tuaj yeem suav nrog kev nyab xeeb hauv kev noj zaub mov thiab tsis raug kev txom nyem los ntawm ob qhov hnyav: ib qho los ntawm qhov tseeb tias koj xav noj thiab xav tau khoom qab zib ntau, lossis los ntawm kev txaj muag uas koj tseem poob tawm. Cov zaub mov zoo li no tseem yog qhov tshiab rau qee leej. Tab sis cocktails muaj kev nyab xeeb kiag thiab noj qab nyob zoo. Lawv tsim nyog rau cov neeg uas muaj ntshav qab zib hom 1 thiab 2, vim tias lawv tsis muaj qab zib, gluten, hloov qab zib.

Kuj tseem muaj cov neeg tsim khoom noj khoom haus zoo li no hauv peb lub tebchaws. Nov yog khoom noj PRANA. Cov khoom lag luam tau tsim los ntawm cov kws tshawb fawb Lavxias raws li kev qhia ntawm cov kws paub txog biochemist Yakov Marshak. Txhua lub cocktail muaj cov protein ntau, cov amino acids, cov roj ntsha tseem ceeb, phospholipids, cov vitamins thiab cov zaub mov.

Txhua lub Cheebtsam yog muab los ntawm cov khoom lag luam cog. Cov ntsiab lus ntawm cocktail cuam tshuam nrog txoj hauv kev tshwj xeeb thiab muaj txiaj ntsig zoo rau lub cev. Tshwj xeeb, lawv txwv kev tawg ntawm kev noj ntau dhau, txo kev qab los noj mov, ntxuav lub plab zom zaub mov thiab sib npaug qib qab zib. Cocktail muab lub cev nrog rau txhua cov vitamins thiab cov khoom tsim nyog, kho cov hnyuv thiab txhim kho kev tiv thaiv kab mob.

Ib feem ntawm PRANA zaub mov tuaj yeem hloov pauv noj tshais, su lossis noj hmo.

Cov dej cawv sai txaus siab rau kev tshaib kev nqhis thiab ua kom lub cev zoo. Nws yog ib qho tseem ceeb uas tsis muaj qab zib, gluten, dyes lossis tshuaj khaws cia hauv cawv. Rau tag nrho nws cov txiaj ntsig zoo, cov khoom no tseem qab! Muaj 14 hom sib txawv hauv kab, piv txwv li, txiv pos nphuab, qhob noom xim kasfes, kas fes thiab lwm yam.

Txhawm rau cov txheej txheem ntawm muab cov piam thaj kom ua tiav, txhua yam yuav tsum tau ua kom maj mam, txwv tsis pub muaj kev puas tsuaj thiab cuam tshuam sai sai rau hauv khw muag khoom qab zib ze tshaj plaws tsis tuaj yeem zam tau. Qhov tseem ceeb, nco ntsoov - yog tias koj tswj kom txo cov khoom qab zib hauv cov khoom noj, lub cev yuav ua tsaug ntau ntau.

Luam tawm raws li kev tshaj tawm