Dab tsi yog keeb kwm, cov hauv paus ntsiab lus thiab cov cai. Cov npe ntawm cov khoom tso cai thiab txwv, cov ntawv qhia zaub mov rau txhua hnub. Txheeb xyuas cov neeg uas tau poob qhov hnyav ntawm chrono khoom noj khoom haus thiab kev xav ntawm kws kho mob.
Chrono pub mis yog qhov tshwj xeeb pub rau noj, uas tau suav los ntawm tus kheej biorhythms ntawm tus neeg. Nws lub hauv paus ntsiab lus yog tias txhua yam zaub mov muaj kev noj qab haus huv yog noj tau lub sijhawm.
Dab tsi yog chrono pub mis?
Thaum xub thawj siab ib muag, nws zoo li chrono khoom noj khoom haus tsuas yog lwm yam khoom noj, tab sis qhov no tsis yog qhov tseeb. Txawm hais tias nws cuam tshuam qee qhov kev txwv, nws tseem yog qhov tshwj xeeb tshwj xeeb uas coj mus rau hauv tus account yuav luag txhua yam khoom. Qhov no txhais tau tias chrono kev noj zaub mov kom poob phaus yog qhov yooj yim li sai tau, vim tias koj xyaum tsis tas yuav txwv koj tus kheej.
Cov kab ke no tau tsim los ntawm cov kws tshawb fawb Fab Kis Alain Delabo thiab Patrick Lecomte. Lawv tau qhia tias txhua yam zaub mov muaj kev noj qab haus huv thiab tuaj yeem nqus tau zoo, qhov tseem ceeb yog noj nws raws sijhawm. Nws tuaj yeem txiav txim siab raws li tus neeg biorhythms ntawm tus neeg.
Lecomte kawm cov tshuaj hormones thiab cov enzymes uas tsim tawm hauv tib neeg lub cev ib hnub. Hauv nws txoj kev tshawb fawb, nws tau txiav txim siab tias lub sijhawm ntawm hnub twg qee cov enzymes cuam tshuam nrog cov khoom noj zoo tshaj plaws. Kev noj zaub mov kom raug txhawm rau txhim kho cov metabolism, pab cov as -ham kom nqus tau zoo dua, uas txhais tau tias cov rog tso ua tsawg dua.
Txij li cov txheej txheem no yog ua raws lub ntuj biorhythms, ib tus neeg tsuas yog yuav tsum mloog nws lub cev thiab nkag siab thaum nws tshaib plab tiag tiag, thiab tawm tsam kev tshaib kev nqhis. Muaj kev paub txog kev noj zaub mov zoo chrono, koj tuaj yeem poob qhov hnyav ntawm txhua lub hnub nyoog yam tsis muaj kev puas tsuaj rau kev noj qab haus huv thiab tsis tas siv koj tus kheej nrog kev noj zaub mov nruj.
Cov hauv paus ntsiab lus ntawm keeb kwm
Tib neeg lub cev siv cov calories ntau txoj hauv kev, uas nkag mus rau hauv lub cev thaum nruab hnub nrog rau zaub mov. Nyob rau lub sijhawm sib txawv ntawm hnub, qee cov tshuaj hormones tau tsim uas cuam tshuam rau kev faib cov khoom noj.
Piv txwv li, thaum sawv ntxov, cortisol, cov tshuaj hormones ua lub luag haujlwm rau kev ntxhov siab hauv lub cev thiab kev tswj hwm ntawm lub voj voog zom zaub mov, yog qhov ua tau zoo tshaj plaws. Nws tau pom ntawm cov tshuaj hormones lub luag haujlwm rau kev faib cov piam thaj, cov protein thiab cov rog thoob plaws lub cev. Thaum sawv ntxov, thaum cov tshuaj cortisol nce mus txog qhov siab tshaj plaws, cov enzymes tau tsim tawm uas tuaj yeem zom cov rog. Los ntawm qhov no nws ua raws tias thaum sawv ntxov yog lub sijhawm tsim nyog rau kev noj zaub mov muaj roj.
Txog thaum tav su, ib qho enzyme koom nrog hauv kev ua cov protein ua kom nquag plias nws tus kheej, yog li noj su yog tsim rau noj zaub mov uas muaj tsiaj thiab cog cov protein.
Thaum tav su lig, cov enzymes koom nrog hauv kev ua cov carbohydrates pib ua haujlwm. Lub sijhawm no, koj tuaj yeem noj cov zaub mov uas muaj cov carbohydrates, suav nrog cov khoom qab zib, uas raug txwv hauv yuav luag txhua qhov kev noj haus. Yog lawm, qhov no tsis tau txhais hais tias koj yuav tsum yoo mov rau txhua yam khoom qab zib - ntawm cov khoom noj khoom haus chrono, nws yog ib qho tseem ceeb kom hnov koj lub cev thiab noj raws li qhov nws xav tau tiag tiag. Tsis muaj qhov xwm txheej twg koj yuav tsum ua nws ntau dhau nrog cov tais diav: kev noj ntau dhau tuaj yeem cuam tshuam rau kev noj qab haus huv, thiab ntau dua li cov calories txhua hnub yuav txo txhua qhov kev siv zog kom poob phaus.
Tseem ceeb! Ntawm chrono pluas noj, khoom qab zib yuav tsum tsis txhob haus kom txog thaum 16 teev. Txawm li cas los xij, nco ntsoov tias koj yuav tsum tsis txhob nquag siv cov khoom noj nrog piam thaj thaum yav tsaus ntuj, kom tsis txhob ua mob rau lub cev thiab tsis zoo dua.
Nta ntawm cov pluas noj hauv lub moj khaum ntawm kev noj haus chrono:
- Noj tshais (6: 30-9: 30) … Noj cov zaub mov raug nyob rau lub sijhawm no yuav "pib" lub cev, uas yuav cuam tshuam rau kev ua haujlwm nquag ntawm cov tshuaj hauv lub cev thaum nruab hnub.
- Noj su (12: 00-13: 30) … Yuav tsum nruj heev, tab sis tsis hnyav. Cov khoom noj thaum sawv ntxov tseem txhawb nqa, yog li koj yuav tsum noj ib pluag mov nrog nqaij thiab zaub.
- Khoom noj txom ncauj thaum tav su (17: 00-18: 30) … Lub sijhawm yog qhov zoo tshaj rau cov zaub mov nrog piam thaj, vim lub cev nquag tsim cov tshuaj insulin, uas yooj yim hloov cov piam thaj rau hauv lub zog.
- Noj hmo (ib teev ua ntej yuav mus pw) … Qhov no yog pluas noj tsawg tshaj plaws ntawm hnub thiab yuav tsum tsuas yog txhawb nqa lub cev thaum koj tsaug zog. Noj zaub mov uas muaj ntses ntshiv, nqaij nruab deg, lossis nqaij dawb. Nco ntsoov ntxiv cov zaub nyoos lossis zaub nyoos.
Ob peb txoj cai tseem ceeb ntawm keeb kwm
- Nws yog qhov zoo dua tsis txhob noj cov khoom qab zib thaum sawv ntxov - qib qab zib yuav dhia, thiab kev xav ntawm kev qaug zog uas tsis tsim nyog kiag li thaum lub sijhawm hnub no yuav tshwm sim.
- Txhua pluas noj yuav tsum suav nrog ib pluas noj, tsis yog ob peb yam. Piv txwv li, hloov qhov kev kawm ib txwm ib txwm thiab zaum ob rau pluas su, koj tsuas yog yuav tsum tau ua zaub mov zoo nrog rau sab phaj.
- Nws yog qhov zoo tshaj yog tias koj noj sijhawm tib lub sijhawm txhua hnub: txoj hauv kev no biorhythmic cycle yuav ua haujlwm zoo ib yam, thiab cov txiaj ntsig yuav ruaj khov dua.
- Tsis muaj qhov xwm txheej twg koj yuav tsum noj ntau dhau, nws yog ib qho tseem ceeb kom hnov koj lub cev. Yog tias koj twb muaj lub cev puv lawm, koj yuav tsum tsis txhob mloog kev tshaib kev nqhis. Koj yuav tsum noj mov tas. Thaum xub thawj nws yuav zoo li nws nyuaj, tab sis lub cev nws tus kheej paub tias nws xav tau dab tsi tiag.
Saib ntxiv cov yam ntxwv thiab cov cai ntawm kev noj zaub mov tsis muaj ntsev.
Tso cai thiab txwv cov zaub mov rau noj chrono
Txawm hais tias, raws li keeb kwm keeb kwm, koj tuaj yeem noj yuav luag txhua yam, tseem muaj cov lus pom zoo uas yuav ua rau cov txheej txheem muaj txiaj ntsig thiab muaj txiaj ntsig zoo. Peb qhia koj kom koj paub koj tus kheej nrog cov npe khoom uas tau tso cai thiab txwv.
Tso Cai Khoom:
- Nqaij nqaij. Nqaij tsis yog tsuas yog lub hauv paus ntawm cov protein ntau, tab sis kuj yog cov khoom lag luam uas tsim kev xav ntawm satiety rau ob peb teev. Cov nqaij ntshiv muaj cov calories ntau dua li cov nqaij rog, yog li koj tuaj yeem sau rau lawv yam tsis ua mob rau koj daim duab. Ntau hom rog tsawg suav nrog, piv txwv li, cov nqaij qaib uas paub zoo, luav, nqaij nyuj, qaib ntxhw.
- Qaib qe … Lwm qhov peev txheej muaj protein ntau. Thaum noj cov qe, nco ntsoov tias cov txiv hmab txiv ntoo yog cov rog rog uas muaj ob peb calories. Txhawm rau txhim kho qhov ua tau zoo ntawm kev poob phaus, nws yog qhov zoo tshaj los txo cov qe hauv cov khoom noj. Tab sis qe dawb tuaj yeem noj ntau ntau.
- Ntses ntses. Nplua nuj nyob hauv cov protein, cov zaub mov thiab cov amino acids, ntses yuav yog ntau yam zoo heev ntawm cov ntawv qhia zaub mov. Nws kuj tseem zoo dua los xaiv cov ntses ntshiv txhawm rau tswj hwm koj cov calories txhua hnub.
- Cov zaub thiab txiv hmab txiv ntoo tsis muaj hmoov txhuv nplej siab … Nws yog cov zaub tsis muaj hmoov nplej thiab txiv hmab txiv ntoo uas muaj calories tsawg. Qhov no suav nrog, piv txwv li, ntau yam txiv hmab txiv ntoo citrus, txiv apples, pears, kiwi.
- Cov dej haus tsis muaj calorie … Kev haus cov dej qab zib feem ntau muaj cov calories ntau, thiab koj tuaj yeem haus ntau nrog lawv noj mov. Txhawm rau tswj cov ntsiab lus calories kom zoo dua qub, koj tuaj yeem xaiv cov dej qab zib nrog cov qab zib lossis txo qis qab zib.
- Cov khoom noj uas tsis muaj calorie tsawg … Lawv muaj cov protein ntau thiab pab ua haujlwm ntawm cov plab zom mov. Ib yam li nrog nqaij thiab ntses, nws yog qhov zoo dua los siv cov roj tsawg lossis muaj roj tsawg hauv tsev cheese, kefir thiab mis.
Cov Khoom Txwv:
- Qab Zib … Txawm hais tias koj tuaj yeem noj cov khoom qab zib ntawm Chrono pluas noj, nws yog qhov zoo tshaj plaws los sim hloov cov piam thaj nrog qab zib thaum twg los xij. Piv txwv, ncuav hauv tsev tuaj yeem ua nrog qab zib thiab hloov pauv, lossis txhua yam nrog xoom-calorie qab zib. Nws kuj tuaj yeem ntxiv rau tshuaj yej lossis kas fes.
- Cov khoom noj rog … Lawv muaj calories ntau heev, yog li nws yog qhov zoo dua los sau cov zaub mov nrog cov zaub mov uas muaj cov rog qis.
- Txiv hmab txiv ntoo thiab zaub hmoov. Cov zaub mov muaj cov hmoov txhuv nplej siab feem ntau muaj cov calories ntau. Yog tias ua tau, nws yog qhov zoo tshaj los txwv kev noj cov qos yaj ywm, txiv tsawb, txiv quav ntswv nyoos, pob kws thiab lwm yam khoom noj muaj hmoov.
- Cawv … Kuj ceeb tias, nws muaj cov calories ntau heev thiab, ntxiv rau, ua rau muaj kev xav phem ntawm kev tshaib kev nqhis. Cov dej cawv muaj zog muaj qhov tshwj xeeb tshaj yog cov calories ntau.
- Sauce … Mayonnaise tau nyiam los ntawm ntau tus, tab sis txawm tias pob zoo nkauj ntawm cov calorie tsawg mayonnaise tsis tuaj yeem ua rau nws txaus txaus. Yog tias koj tsis tuaj yeem noj zaub nyoos yam tsis muaj cov khoom ntxiv, tom qab ntawd nws yog qhov zoo dua los ua mayonnaise hauv tsev nrog cov rog tsawg thiab yogurt. Tib yam mus rau ketchup: koj tuaj yeem ua ketchup noj qab nyob zoo thiab siv cov txiv lws suav tshiab, tshuaj ntsuab, thiab qej.
- Butter … Ib diav ntawm cov khoom lag luam yuav nce cov ntsiab lus calorie ntawm cov zaub mov los ntawm 45 chav, yog li nws zoo dua los txwv cov roj zaub hauv kev noj haus.
- Khoom noj ceev … Cov tais diav no muaj calorie ntau ntau, muaj rog thiab feem ntau tsis muaj txiaj ntsig kiag li. Yog tias lub siab xav noj qee yam kom muaj calories ntau thiab tsis muaj kev noj qab haus huv nyob tam sim no, tom qab ntawd koj tuaj yeem ua noj, piv txwv li, qhob shawarma hauv tsev nrog zaub qhwv, siv cov kua ntses qis.
Tseem ceeb! Ntawm chrono khoom noj khoom haus, ib tus yuav tsum tsis txhob hnov qab txog BJU system - protein, rog, carbohydrates. Qhov nyiaj tshuav ntawm kev noj zaub mov zoo yuav muaj txiaj ntsig zoo rau qhov xwm txheej ntawm lub cev, nrog rau ntawm daim tawv nqaij thiab plaub hau zoo.
Chrono Ntawv Qhia zaub mov
Qhov tseem ceeb tshaj plaws thaum poob phaus, raws li cov hauv paus ntsiab lus ntawm kev noj zaub mov zoo chrono, yog haus qee yam zaub mov ntawm lub sijhawm. Yog tias koj tab tom mob siab ua kom koj cov zaub mov muaj txiaj ntsig thiab muaj ntau yam sib txawv, peb muab cov zaub mov kwv yees kwv yees ntawm cov khoom noj khoom haus chrono rau ib lub lim tiam.
| Hnub | Noj tshais | Khoom noj txom ncauj | Noj hmo | Noj su thaum tav su | Noj hmo |
| 1 hnub | Oatmeal hauv cov mis nyuj skim nrog zib ntab thiab txiv tsawb daim, kas fes nrog cinnamon | Tsawg-rog cheese hlais, hau qe, dib | Ci ntses nrog mov thiab zaub xam lav zaub | Nyiam khoom qab zib | Ci nqaij qaib fillet thiab zaub tshiab |
| Hnub 2 | Whole grain crisps nrog cov roj tsawg cheese, kua, cinnamon kas fes | Ib feem ntawm tsev cheese 0% rog nrog zib ntab thiab txiv tsawb daim | Nqaij qaib kua zaub thiab zaub zaub | Nyiam khoom qab zib | Ci nqaij qaib fillet thiab zaub tshiab |
| Hnub 3 | Oatmeal hauv cov mis nyuj skim nrog zib ntab thiab txiv ntseej, txiv tsawb thiab kas fes nrog cinnamon | Cov roj tsawg tsev cheese casserole, 2 kiwis | Boiled xim av mov nrog nqaij nyuj thiab stewed zaub | Nyiam khoom qab zib | Zaub kib thiab zaub zaub xam lav |
| Hnub 4 | Buckwheat porridge nrog mis thiab zib ntab, txiv hmab txiv ntoo qhuav thiab kas fes nrog cinnamon | Tsev cheese ntuj nrog ib rab diav ntawm zib ntab, qee cov txiv ntoo | Ci ntses nrog nplej zom thiab sauerkraut | Nyiam khoom qab zib | Ci nqaij qaib mis nrog cheese muaj roj tsawg thiab zaub tshiab |
| Hnub 5 | Oatmeal nyob rau hauv skim mis nyuj nrog zib ntab, qe hau | Tsev cheese ntuj nrog ib rab diav ntawm zib ntab, 2 kiwis | Mov kua zaub nrog nceb thiab ob peb daim ntawm cov rog tsawg rog | Nyiam khoom qab zib | Ci ntses nrog sauerkraut |
| 6e hnub | Ob-qe omelet nrog cinnamon kas fes | Txiv tsawb thiab qee cov txiv ntoo | Ci qos yaj ywm nrog nceb thiab nqaij qaib mis | Nyiam khoom qab zib | Ib feem ntawm tsev cheese 0% rog nrog zib ntab thiab cinnamon |
| Hnub 7 | Buckwheat porridge siav hauv mis nrog butter | Txiv tsawb thiab qee cov txiv ntoo | Zaub casserole thiab hau nqaij qaib mis | Nyiam khoom qab zib | Ntses ntses cutlets nrog mov xim av thiab zaub tshiab |
Tseem ceeb! Txoj cai tseem ceeb ntawm kev noj zaub mov noj chrono yog tswj hwm tag nrho cov calories txhua hnub. Nws yog qhov tsim nyog los suav cov calories ntau nyob ntawm qhov siab thiab qhov hnyav thiab saib xyuas nws thiab BZHU tus nqi. Tom qab ntawd lub cev yuav noj qab nyob zoo, thiab daim duab zoo nkauj, tsis muaj qhov hnyav ntau.
Tiag Chrono Kev Noj Qab Haus Huv Xyuas
Chrono pub mis yog txoj kev txawv txawv rau ntau tus, thiab tsawg leej tau sim nws ntawm lawv tus kheej, nyiam lawv cov zaub mov ib txwm muaj. Txawm li cas los xij, cov uas tau pib siv lub kaw lus no, lossis tau ua li ntawd rau qee lub sijhawm, qhia tawm kev tshuaj xyuas zoo txog chrono pub mis.
Alice, 34 xyoos
Kuv tau hnov txog chrono kev noj zaub mov tsis ntev los no, thiab qee qhov koom nrog nrog kev noj zaub mov kom zoo pib. Txawm li cas los xij, tsis zoo li qhov kawg, ntawm no txhua qhov kev tsis txaus siab tau muab rau hauv daim ntawv ntawm cov khoom qab zib nyiam, thiab kuv yog tus hniav qab zib. Qhov tseeb, kuv pom tau tias txhua qhov ntsev nyob hauv kev tswj hwm calories. Tom qab tag nrho, xijpeem koj noj, yog tias koj saib xyuas cov ntsiab lus calorie txhua hnub, tom qab ntawd qhov hnyav tau lees paub.
Valeria, 28 xyoo
Kuv tau siv lub zog chrono tau ntau lub hlis tam sim no, thiab nws yog qhov system zoo nkauj heev. Nws yog qhov tseem ceeb los soj ntsuam cov ntsiab lus calories thiab BJU kom lub cev muaj kev noj qab haus huv dua. Yog tias koj noj ntau cov zaub mov tsis zoo thiab rog txawm tias yog lub sijhawm, koj yuav tsis poob qhov hnyav. Cov xwm txheej tsuas yog qhia thaum nws zoo dua rau noj kom raug, tab sis kev tswj hwm qhov noj yog qhov tseem ceeb rau kev poob phaus.
Anna Shopova, 44 xyoos, tus kws noj zaub mov lub tswv yim ntawm kev noj zaub mov noj chrono
Qhov no yog qhov kev xaiv zoo rau cov uas tsis tuaj yeem txwv lawv tus kheej hauv kev noj zaub mov thiab muaj kev ntxhov siab tas li. Los ntawm kev noj zaub mov nyob rau qee lub sijhawm, suav cov calories txhua hnub, peb qhuab qhia peb lub cev thiab teeb tsa kom muaj kev noj qab haus huv. Ntawm no lo lus "muaj txiaj ntsig" tsis dhau los sib npaug rau "tsis txaus siab", thiab tus neeg noj zaub mov zoo nyob hauv nws lub neej, yam tsis tau hnyav ntau.
Thaum kawg, nws yuav tsum tau sau tseg ib zaug ntxiv tias chrono khoom noj khoom haus tsis sib npaug rau kev noj zaub mov. Txoj cai no tsis tau tsim rau lub sijhawm luv - qhov hnyav poob maj mam tshwm sim. Hauv qhov no, lub cev ua kom muaj kev noj qab haus huv, thiab qhov hnyav ploj mus vim qhov txo qis hauv calories, uas yog qhov ua kom poob phaus. Feem ntau, cov txiaj ntsig ntawm kev noj zaub mov zoo li ntawm 1-3 lub hlis.
