Dab tsi yog hom ntshav noj, cov yam ntxwv thiab cov cai noj haus. Tso cai thiab txwv cov zaub mov ntawm cov ntshav noj, cov ntawv qhia rau txhua hnub. Kev tshuaj xyuas tiag tiag ntawm cov neeg uas poob phaus.
Hom ntshav noj yog kev noj zaub mov raws tus neeg cov ntshav. Txhua tus ntawm lawv muaj nws tus yam ntxwv uas cuam tshuam rau tib neeg lub cev, yog li ntawd, poob phaus tuaj yeem xaiv cov zaub mov uas muaj txiaj ntsig zoo rau nws tus kheej. Hauv kab lus no, peb yuav tshuaj xyuas txhua qhov nuances ntawm kev noj haus los ntawm pab pawg ntshav.
Nta thiab cov cai ntawm hom ntshav noj
Lub tswv yim hom ntshav noj tau tsim los ntawm Peter D'adamo los ntawm Asmeskas. Nws ntseeg tias txhua tus ntawm lawv tau tshwm sim hauv qee lub sijhawm ntawm kev txhim kho tib neeg, thiab qhov no cuam tshuam rau kev noj zaub mov.
Nyob rau hauv tag nrho, muaj 4 pawg ntshav hauv qhov xwm txheej, uas txhais tau tias koj tuaj yeem xaiv noj zaub mov rau ib leeg. Nws yog txhua yam hais txog peb cov lecithins. Lecithins yog cov tshuaj tseem ceeb tshaj plaws rau kev tsim cov cell, lawv pom muaj nyob hauv txhua tus tib neeg cov nqaij, thiab tseem nkag mus rau hauv lub cev los ntawm zaub mov. Cov hom ntshav noj kom poob phaus lub hom phiaj txhawm rau nrhiav zaub mov nrog hom txiaj ntsig zoo ntawm lecithin rau ib pawg.
Cia peb xav txog cov yam ntxwv thiab cov cai ntawm txhua tus ntawm lawv hauv kev nthuav dav:
- Pawg 1 … Raws li ABO system, uas cais cov ntshav pawg raws li hom antigens nyob rau saum npoo ntawm erythrocytes, thawj pab pawg feem ntau tau xaiv "I" lossis "O". Raws li D'adamo lub tswv yim, nws cov neeg sawv cev yog cov neeg yos hav zoov, yog li ntawd cov khoom tseem ceeb ntawm kev noj haus rau thawj pab pawg ntshav yog nqaij, cov nqa ntawm lwm tus coj lub neej nyob ntsiag to. Nws tau ntseeg tias muaj kwv yees li ib feem peb ntawm cov neeg nrog pab pawg no hauv ntiaj teb. Cov neeg uas muaj 1 pawg ntshav muaj kev tiv thaiv zoo thiab muaj lub zog zom zaub mov zoo. Raws li txoj cai, lawv coj lub neej nquag, nyiam ua kis las, thiab paub yuav teeb lub hom phiaj rau lawv tus kheej li cas. Lub hauv paus tseem ceeb rau lawv yog cov protein, uas yog vim li cas nqaij thiaj yog qhov chaw nruab nrab ntawm txhua lub tais. Nyob rau tib lub sijhawm, nws yog ib qho tseem ceeb kom tswj kev noj zaub mov kom zoo thiaj li tsis ua mob rau lub cev.
- Pawg 2 … Raws li ABO system, uas cais cov pawg ntshav raws li hom antigens nyob rau saum npoo ntawm erythrocytes, pawg ntshav thib ob feem ntau hu ua "II" lossis "A". Cov tswv ntawm pab pawg ntshav no nyob rau lub sijhawm ua liaj ua teb, thaum zaub thiab txiv hmab txiv ntoo yog zaub mov tseem ceeb. Yog li, kev noj zaub mov rau ntshav ntshav pab pawg 2 tuaj yeem hu ua yuav luag txhua tus neeg tsis noj nqaij.
- Pawg 3 … Raws li ABO system, uas cais cov pawg ntshav raws li hom antigens nyob rau saum npoo ntawm erythrocytes, pawg ntshav thib peb feem ntau hu ua "III" lossis "B". Raws li txoj cai, cov no yog cov neeg nquag thiab muaj tswv yim nrog kev tiv thaiv zoo. Qhov no yog qhov ua rau cov tswv ntawm pawg ntshav no yuav luag tag nrho.
- 4 group ua … Raws li ABO system, uas cais cov pawg ntshav raws li hom antigens nyob rau saum npoo ntawm erythrocytes, pawg ntshav thib plaub feem ntau hu ua "IV" lossis "AB". Nws zoo li kev sib xyaw ntawm cov pab pawg ntshav ntawm cov neeg ua liaj ua teb thiab nomads - "A" thiab "B". Nws cov neeg nqa khoom hauv ntiaj teb no tsawg heev - 7-8% ntawm tag nrho cov pejxeem. Cov neeg tuav ntawm 4 pawg ntshav muaj qhov tsis muaj zog tiv thaiv kab mob thiab ua rau lub plab zom mov tsis zoo, yog li cov tshuaj noj ib nrab yog qhov tsim nyog rau lawv.
Ntshav hom ntshav qab zib muaj ntau cov contraindications:
- mob raum thiab mob siab;
- rov zoo los ntawm kev mob mus sij hawm ntev;
- cov roj (cholesterol) siab;
- thaum hluas;
- cev xeeb tub thiab pub niam mis.
Saib kuj muaj cov yam ntxwv ntawm kev noj cov cheese.
Tso cai thiab txwv tsis pub noj zaub mov ntawm hom ntshav
Koj tuaj yeem ua zaub mov noj ntawm hom ntshav noj hauv txhua txoj kev, tshwj tsis yog kib: roj yuav ntxiv txog 500 calories ntxiv rau zaub mov, ntxiv rau cov carcinogens uas tsim kev puas tsuaj.
Cov npe khoom noj uas raug tso cai, nyob ntawm hom ntshav:
- Pawg 1 … Cov zaub mov tseem ceeb yuav tsum muaj cov nqaij liab thiab daim siab, nqaij nruab deg, zaub ntsuab - iodine thiab txiv ntseej yog qhov tseem ceeb. Ntawm kev noj zaub mov rau thawj pab pawg ntshav, nws raug nquahu kom txo qis kev haus cov mis nyuj haus thiab txiv hmab txiv ntoo citrus.
- Pawg 2 … Cov ntawv qhia zaub mov suav nrog zaub, txiv hmab txiv ntoo, kua, cereals nrog cov ntsiab lus gluten tsawg - mov, pob kws, ntxiv rau txiv ntseej, noob taub dag thiab ntses. Qee zaum ntawm kev noj zaub mov rau pab pawg ntshav thib ob, koj tuaj yeem noj nqaij dawb - nqaij qaib, luav, qaib ntxhw, cheese muaj roj tsawg, qe, khoom siv mis nyuj. Txwv cov nqaij liab, nceb, txiv lws suav, eggplant thiab kua txob, txiv tsawb thiab txiv kab ntxwv txiv thaum twg ua tau.
- Pawg 3 … Kev noj zaub mov yuav tsum suav nrog cov nqaij ntshiv, qe, nplej, nqaij nruab deg, khoom siv mis nyuj, zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Nws raug nquahu kom txwv kev siv cov buckwheat, pob kws grits, muesli, zaub mov kaus poom, caviar, seaweed, txiv lws suav thiab txiv ntseej, txiv duaj, figs, avocados, noob.
- 4 group ua … Cov ntawv qhia zaub mov suav nrog zaub mov xws li taum pauv thiab taum paj, ntses ntshiv thiab nqaij nruab deg, mis muaj roj tsawg, zaub ntsuab, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Ntawm kev noj zaub mov rau pab pawg ntshav thib plaub, nws zoo dua kom tsis txhob noj nqaij liab, taum, buckwheat thiab nplej.
Ntawm cov ntshav ntshav noj rau cov poj niam, nws raug nquahu kom txwv kev qhia cov zaub mov muaj calorie ntau rau hauv cov ntawv qhia zaub mov uas tsis ua rau muaj kev xav ntau dhau thiab yuam kom poob phaus kom ntau dhau:
- Khoom qab zib … Koj yuav tsum tso koj cov khoom qab qab uas nyiam tshaj plaws qab, vim qab zib yog cov khoom muaj calorie ntau heev. Ib teaspoon muaj 20-30 calories. Ib tus tsuas yog xav txog seb nws ntau npaum li cas hauv cov ncuav thiab ncuav qab zib. Yog li qab zib thiab khoom qab zib ntawm kev noj zaub mov yuav tsum tsis quav ntsej.
- Bakery … Lub khob noom cookie muaj ntau cov carbohydrates yooj yim, uas muaj calorie ntau ntau, tab sis tsis tuaj yeem ncua qhov kev xav ntawm qhov puv. Yog li ntawd, peb tuaj yeem noj peb lub ncuav ua ke thiab tau txais hauv qab 1000 calories. Yog li qhob cij thiab ncuav qab zib ua los ntawm cov nplej thiab rye hmoov yog txwv.
- Cawv … Haus dej kub, thiab lub zog txhais tau tias calories. Ntxiv nrog rau cov ntsiab lus calories ntau, cawv tseem ua rau muaj kev xav tsis zoo ntawm kev tshaib kev nqhis, yuam kom poob phaus kom tawg ntawm cov khoom qab zib.
- Mayonnaise thiab ntses … Qhov nyiam ntxiv rau cov kua zaub, nqaij thiab lwm yam tais diav tuaj yeem nce cov ntsiab lus calories los ntawm 100-200, lossis txawm tias 300 units, nyob ntawm qhov ntau npaum li cas. Ib qho ntxiv, lawv tsis muaj txiaj ntsig zoo, yog li koj yuav tsum tso tseg. Tab sis koj tuaj yeem ua cov kua ntses hauv tsev los ntawm ntuj muaj roj tsawg yogurt lossis txiv lws suav.
- Butter … Tau kawg, nws muaj cov zaub zaub noj qab nyob zoo uas tib neeg lub cev xav tau. Txawm li cas los xij, koj tuaj yeem them nyiaj rau lawv nrog ntau cov calories thiab ua kom lub cev rog ntau. Yog li ntawd, nws tau pom zoo kom tshem tawm cov roj los ntawm kev noj zaub mov kom zoo lossis txo nws mus rau ib teaspoon hauv ib hnub.
- Khoom noj ceev … "Zaub mov yoo mov" yog txhais lus txhais. Qhov no muaj tseeb. Qhov no tsuas yog khoom noj txom ncauj sai, txhais rau lub sijhawm luv. Cov zaub mov zoo li no tau ntim nrog roj thiab cov carbohydrates yooj yim, uas txhais tau tias lawv muaj calories ntau heev. Ntawm lwm yam, lawv yuav tsis muaj txiaj ntsig rau lub cev thiab tsis txaus siab rau kev tshaib plab ntev.
- Cov dej haus muaj calorie ntau … Qhov no suav nrog txhua yam dej qab zib uas muaj qab zib: dej qab zib, kua txiv, dej qab zib, haus yoghurts qab zib, thiab lwm yam Raws li peb tau pom lawm, qab zib ua rau cov tais diav twg muaj calories ntau, thiab yog li ua rau muaj kev phom sij rau tus lej. Yog tias koj muaj cov hniav qab zib, xyuas kom koj cov dej haus tau npaj nrog cov qab zib uas tsis muaj calorie. Los ntawm txoj kev, nws tuaj yeem yuav nyias thiab ntxiv rau tshuaj yej lossis kas fes.
Tseem ceeb! Ntawm kev noj zaub mov twg, koj yuav tsum tau saib xyuas cov dej-ntsev sib npaug: haus cov dej ntshiab ntau dua thiab noj ntsev tsawg.
Hom ntshav noj zaub mov
Tam sim no cia peb mus ncaj qha rau cov ntawv qhia zaub mov hom ntshav. Thaum kos cov zaub mov noj, nws tsis muaj teeb meem txawm tias nws yog qhov zoo lossis tsis zoo, nws yog tus lej uas tau txiav txim siab.
Cov zaub mov noj rau cov ntshav pawg 1:
| Hnub | Noj tshais | Noj su | Noj hmo | Noj su thaum tav su | Noj hmo |
| Thawj | Omelet tsis muaj mis nyuj, 200 g buckwheat, ib khob kua txiv puv luj | Cov txiv hmab txiv ntoo | Cov kua zaub los ntawm cov khoom tso cai, 100 g ntawm nqaij nyuj, zaub stew | Qee cov txiv ntoo | Ci nqaij ntses nrog zaub |
| Thib ob | Pumpkin porridge nrog zib ntab, kua txiv hmab txiv ntoo tsis muaj suab thaj | Qee cov txiv hmab txiv ntoo qhuav | Nqaij nyuj steak, zaub zaub | Qee cov txiv ntoo | Cov nqaij nruab deg thiab zaub xam lav, iav ntawm sawv duav |
| Peb | Omelet tsis muaj mis nyuj, 200 g buckwheat, ib khob kua txiv puv luj | Qee cov txiv hmab txiv ntoo qhuav | Zaub kua zaub, hau nqaij qaib mis | Qee cov txiv ntoo | Ntses ncuav, zaub xam lav |
| Plaub | Zucchini pancakes, cov rog rog rog tsawg, txiv lws suav | Qee cov txiv hmab txiv ntoo qhuav | Zaub kua zaub nrog nqaij nyuj meatballs, zaub zaub xam lav | Qee cov txiv ntoo | Ci ntses, zaub zaub xam lav, iav sawv duav |
| Thib tsib | Omelet tsis muaj mis nyuj, 200 g buckwheat, ib khob kua txiv puv luj | Qee cov txiv hmab txiv ntoo qhuav | Zaub kua zaub, hau nqaij qaib mis | Qee cov txiv ntoo | Roast os, zaub xam lav |
| Rau | Carrot zaub xam lav, mov porridge, jelly | Qee cov txiv hmab txiv ntoo qhuav | Ci nqaij nyuj nrog broccoli | Qee cov txiv ntoo | Boiled nqaij qaib mis, seaweed zaub xam lav |
| Xya | Omelet tsis muaj mis nyuj, 200 g buckwheat, ib khob kua txiv puv luj | Qee cov txiv hmab txiv ntoo qhuav | Nqaij nyuj nyoos, zaub zaub xam lav | Qee cov txiv ntoo | Pineapple ci nqaij qaib nrog taum dawb |
Cov zaub mov noj rau cov ntshav pawg 2:
| Hnub | Noj tshais | Noj su | Noj hmo | Noj hmo |
| Thawj | Taum curd nrog ib qho kev tso cai ntxiv | Txhua yam txiv hmab txiv ntoo los ntawm cov zaub mov pom zoo | Zaub kua zaub thiab ci ntses | Boiled buckwheat nrog nqaij qaib, zaub zaub xam lav |
| Thib ob | Boiled buckwheat nrog nqaij qaib, zaub ntug hauv paus zaub | Qee cov txiv ntoo | Boiled boiled mis nrog asparagus | Tso cai txiv hmab txiv ntoo nyias |
| Peb | Whole grain crispbread nrog tofu, kua txiv cherry | Qee cov txiv hmab txiv ntoo qhuav | Grilled ntses, zaub zaub xam lav | Zaub stew |
| Plaub | Buckwheat porridge nrog kua mis | Txhua yam txiv hmab txiv ntoo los ntawm cov zaub mov pom zoo | Zaub kua zaub nrog nqaij qaib nqaij | Taum curd nrog qhuav apricots |
| Thib tsib | Zaub xam lav nrog zaub thiab nqaij nruab deg | Qee cov txiv ntoo | Zaub kua zaub, ci ntses | Taum curd nrog raisins |
| Rau | Whole grain crispbread nrog tofu, kua txiv cherry | Qee cov txiv hmab txiv ntoo qhuav | Rice brown pilaf nrog nqaij qaib, ib khob kua txiv puv luj | Taum puree |
| Xya | Buckwheat porridge nrog kua mis | Qee cov txiv ntoo | Zaub stew, ci ntses | Tso cai txiv hmab txiv ntoo nyias |
Cov lus nrog zaub mov noj rau 3 pawg ntshav:
| Hnub | Noj tshais | Noj hmo | Noj su thaum tav su | Noj hmo |
| Thawj | Qaib omelet | Rice kua zaub nrog nqaij | Txhua yam txiv hmab txiv ntoo uas tau tso cai | Stewed ntses nrog zaub |
| Thib ob | Mov porridge nrog mis | Qaib ntxhw stew nrog zaub | Tsawg-rog cheese hlais | Zaub zaub xam lav nrog nqaij qaib |
| Peb | Rye qhob cij nrog ib daim ntawm cov rog tsawg rog | Borscht nrog qaub cream tsis muaj rog | Txiv hmab txiv ntoo nyias | Steamed cutlets, zaub zaub xam lav |
| Plaub | Rice porridge nrog apples | Zaub xam lav nrog sardines, cheese muaj roj tsawg thiab qe | Txhua yam txiv hmab txiv ntoo uas tau tso cai | Nqaij nyuj nrog zaub |
| Thib tsib | Omelet, ib khob kua txiv apple | Roast nqaij luav nrog zaub | Qee cov txiv ntoo | Stuffed kua txob |
| Rau | Oatmeal nrog kev tso cai ntxiv | Zaub zaub nrog nyias nqaij qaib | Txhua citrus | Ci ntses nrog taum ntsuab |
| Xya | Ntuj rog rog tsawg thiab kua txiv | Mushroom thiab zaub kua zaub thiab zaub xam lav nrog nqaij qaib | Tsev cheese nrog pub ntxiv | Stewed luav nrog zaub |
Cov zaub mov noj rau 4 pawg ntshav:
| Hnub | Noj tshais | Noj su | Noj hmo | Noj su thaum tav su | Noj hmo |
| Thawj | Millet porridge nrog kev tso cai ntxiv | Qee cov txiv ntoo | Ci nqaij qaib nrog zaub | Txhua citrus | Qaib qaib ntxhw nrog zaub |
| Thib ob | Oatmeal nrog kev tso cai ntxiv | Ib khob kefir 0% rog | Boiled luav nqaij thiab zaub stew | Qee cov txiv hmab | Ci ntses thiab zaub zaub xam lav |
| Peb | Barley porridge nrog kev tso cai ntxiv | Qee cov txiv ntoo | Roast luav nrog creamy sauce thiab zaub | Kiwi | Qaib qaib ntxhw nrog zaub |
| Plaub | Nplej porridge nrog kev tso cai ntxiv | Ib khob kefir 0% rog | Steamed nqaij qaib cutlets thiab zaub zaub xam lav | Qee cov txiv hmab | Nqaij ci thiab seaweed zaub xam lav |
| Thib tsib | Muesli nrog kev tso cai ntxiv | Qee cov txiv ntoo | Qaib ntxhw nqaij steamed mov | Txhua citrus | Qaib qaib ntxhw nrog zaub |
| Rau | Nqaij nrog mis | Ib khob kefir 0% rog | Barley porridge nrog kev tso cai ntxiv | Qee cov txiv ntoo | Tsev cheese nrog pub ntxiv |
| Xya | Oatmeal nrog kev tso cai ntxiv | Qee cov txiv ntoo | Zaub kua zaub thiab txiv hmab txiv ntoo nyias | Ib khob kefir 0% rog | Ci ntses nrog mov |
Ntawm cov ntshav noj zaub mov, koj tuaj yeem haus cov dej haus tsis muaj txiaj ntsig, ntau yam tshuaj yej, kas fes, qhov tseem ceeb tshaj plaws - tsis muaj suab thaj.
Tseem ceeb! Yog tias koj tsis xis nyob lossis tsis muaj zog, nws yog qhov zoo tshaj kom mus ntsib kws noj zaub mov noj. Tej zaum lub cev tsis muaj cov vitamins. Tus kws noj zaub mov noj yuav pab txheeb xyuas qhov no thiab sau ntawv ntxiv cov vitamins thiab ntxhia ua ke.
Kev tshuaj xyuas tiag tiag ntawm Hom Ntshav Ntshav
Cov ntshav noj cov zaub mov tsis zoo: qhov pom tau tshwm sim tsuas yog tom qab rau lub hlis. Txawm li cas los xij, yog tias koj txo qis cov calories txhua hnub thiab pib ua kis las, tom qab ntawd cov ntsuas ntsuas nce ntau zaus. Peb qhia tias koj paub koj tus kheej nrog kev tshuaj xyuas tiag tiag ntawm cov neeg uas tau poob phaus ntawm kev noj zaub mov noj los ntawm pab pawg ntshav.
Nika, 37 xyoo
Kuv tau noj zaub mov rau 3 pawg ntshav, zoo, txhua yam yooj yim zoo nkauj. Koj tuaj yeem noj tau yuav luag txhua yam, thiab nws zoo li kev noj zaub mov kom yooj yim. Qhov tseem ceeb ntawm no yog txhawm rau txo cov ntsiab lus calories txhua hnub, tab sis tsis poob rau cov as -ham thiab cov vitamins. Koj poob phaus ntau npaum li cas tsuas yog nyob ntawm koj.
Elena, 28 xyoo
Kuv muaj ntshav ntshav pab pawg 2, thiab pom tias kev noj zaub mov yuav luag tsis noj nqaij, kuv xav tsis thoob, tau kawg. Kuv zoo heev ntawm nqaij. Tab sis tom qab ntawd kuv pom tias kuv yeej tsis noj ntau thiab tsis ntau li. Tej zaum, koj tsuas yog yuav tsum mloog koj lub cev thiab noj yam nws xav tau. Zoo, ib txwm, los ntawm kev txiav nws tawm ntawm qhov ua kom muaj txiaj ntsig zoo thiab kev nyiam qab zib. Rau kuv, nws tsis yog kev noj zaub mov, tab sis yog txoj kev noj tas li. Kuv khaws qhov hnyav.
Daria, 41 xyoos
Kuv muaj pab pawg ntshav "tsis muaj zog", plaub. Tom qab pib noj cov zaub mov no, lub cev xav zoo dua. Qhov hnyav tsis ploj mus sai, tej zaum, hais txog cov ntsiab lus calorie, Kuv tseem noj ntau dhau. Ntawm no, qhov tseem ceeb tshaj plaws tsis txhob noj cov qhob noom xim kasfes thiab qab zib, nws nyob ntawd uas txhua qhov kev phem tau muaj. Yog li kuv qhia cov uas poob phaus kom ua tib zoo saib lawv cov ntshav, nws yuav muaj txiaj ntsig."
Dab tsi yog hom ntshav noj - saib daim vis dis aus:
Ntshav Hom Ntshav Noj yog qhov zoo tshaj rau cov uas nrhiav coj lawv cov zaub mov kom ze rau kev noj zaub mov zoo dua. Yog tias nws tsis haum rau koj, koj tuaj yeem tawm mus tau yooj yim.
