Cov hauv paus ntsiab lus thiab cov cai ntawm kev noj zaub mov qis-carb. Daim ntawv tso cai thiab txwv cov khoom, cov ntawv qhia rau txhua hnub, zaub mov txawv. Kev tshuaj xyuas tiag tiag ntawm cov neeg uas poob phaus.
Kev noj zaub mov qis-carb yog kev noj zaub mov raws li txo qis cov zaub mov carbohydrate hauv kev noj haus. Qhov no yog kev noj zaub mov zoo thiab muaj txiaj ntsig, cov khoom tseem ceeb ntawm cov nqaij - yog cov tsiaj protein. Ntawm cov kws noj zaub mov zoo, kev noj zaub mov qis-carb yog suav tias yog ib qho zoo tshaj plaws rau kev poob phaus zoo.
Nta thiab cov cai ntawm kev noj zaub mov qis-carb
Ntawm cov uas poob phaus, muaj ntev lawm ib zaj dab neeg hais tias qhov hnyav dhau tshwm vim yog rog. Txawm li cas los xij, qhov no tsis yog qhov tseeb. Cov rog muaj cov ntsiab lus muaj calorie ntau, tab sis lawv yuav tsis tshaj cov carbohydrates - uas yog tus yeej yeej yog. Nws yog ntau pua calories ntawm cov zaub mov carbohydrates uas hloov pauv mus rau hauv cov rog tso rau hauv peb lub cev.
Qhov no yog vim li cas cov zaub mov qis-carb rau kev yuag poob tau tsim. Muaj txiaj ntsig zaub thiab tsiaj rog thiab cov protein ua cov zaub mov tseem ceeb ntawm nws. Lawv muaj cov yam ntxwv tseem ceeb - lawv tsim cov ketones, cov tshuaj uas tuaj yeem ua rau koj zoo siab nyob ntev.
Thaum ib tus neeg feem ntau siv txog 100 g ntawm carbohydrates ib hnub, ntawm kev noj zaub mov qis-carb cov nyiaj no tau txo qis txog 40. Tom qab ib hlis ntawm kev noj zaub mov zoo li no, koj tuaj yeem tshem tawm cov rog nyob ib puag ncig lub cev. Nws yog qhov nyuaj tshaj plaws tshem tawm.
Qhov zoo tshaj plaws cov as-ham sib piv ntawm cov zaub mov qis-carb zoo li no:
- Cov protein - 30%;
- Rog - 40%;
- Cov carbohydrates - 30%
Txhawm rau kom noj cov zaub mov qis-carb kom ua tau zoo, koj yuav tsum ua raws cov lus qhia no:
- Noj cov vitamins … Yog tias koj xav tias tsis muaj zog ntawm kev noj zaub mov noj, tom qab ntawd koj yuav tsum tau yuav cov vitamins thiab ntxhia ua ke txhawm rau muab lub cev nrog txhua yam tshuaj tsim nyog.
- Normalize dej- ntsev tshuav … Khaws taug qab cov dej koj haus thiab cov ntsev hauv cov zaub mov koj ua noj. Tsis muaj dej thiab ntsev ntau dhau ua rau ua rau tsis zoo, uas tuaj yeem zoo li cov rog tso txawm tias ntawm lub cev nyias. Yog tias koj nyiam cov zaub mov qab ntsev, koj tuaj yeem ntxiv ob peb tee txiv qaub tsis txhob ntsev. Raws li dej, nco ntsoov haus tsawg kawg 1.5-2 liv dej huv ib hnub. Nws yog dej, tsis yog tshuaj yej lossis lwm yam dej qab zib.
- Ua noj yog … Ntawm kev noj zaub mov, nws raug txwv tsis pub noj zaub mov kib hauv roj. Hloov chaw, nws zoo tshaj los ci lossis ci lawv. Koj tuaj yeem kib cov zaub mov hauv cov lauj kaub uas tsis lo nrog tsuas yog me ntsis roj rau nws, lossis zoo dua tsis yog txhua. Cov roj yog siab heev hauv calories.
- Noj khoom txom ncauj … Tsis muaj dab tsi zoo txog kev tshaib plab heev. Nws yuav tsuas yog ua rau muaj kev tsis xis nyob heev, tshwj xeeb yog noj zaub mov ntev. Hauv nruab nrab ntawm cov pluas noj, koj tuaj yeem noj ib daim txiv hmab txiv ntoo, qee cov tsev cheese muaj roj tsawg, lossis ib txhais tes ntawm cov txiv ntoo.
- Tsis txhob noj hmo … Thiab qhov no tsis muaj dab tsi ua nrog cov rog tso nyiaj. Nws tsuas yog tias lub cev yuav tau txais ib feem ntawm lub zog, thiab nws yuav nyuaj rau tsaug zog. Thiab kev pw tsaug zog kom raug yog qhov tseem ceeb heev hauv kev poob phaus.
- Tsis txhob saib tsis taus lub cev … Zoo heev yog tias koj ua kis las. Yog tias tsis yog, nws tsis mob ntxiv qee qhov txav mus rau koj lub neej. Koj tuaj yeem siv sijhawm nres ntxiv, taug kev ntau dua thiab ua si ncaws pob. Qhov no yuav tsis tsuas yog txhawb kom poob phaus, tab sis kuj txhim kho kev noj qab nyob zoo thiab tawv nqaij zoo.
Nthuav kom paub! Rau ib hlis ntawm kev noj zaub mov qis-carb, koj tuaj yeem tshem tau 10-22 kg ntawm qhov hnyav tshaj. Tus nqi pes tsawg yog nyob ntawm kev noj zaub mov kom nruj thiab tus yam ntxwv ntawm tus neeg poob phaus.
Vim tias txo qis cov hmoov txhuv nplej siab thiab piam thaj, lub cev pib siv zog los ntawm cov rog uas twb tau khaws cia lawm. Los ntawm txoj kev, qhov kev noj zaub mov uas muaj carb qis yog qhov zoo rau cov ntshav qab zib: nws tsis suav nrog dhia dhia hauv cov ntshav qab zib. Tab sis rau lwm yam kab mob, nws zoo dua yog tsis ua nws txhua.
Kev noj zaub mov tsawg-carb yuav tsis ua haujlwm rau:
- cov neeg muaj teeb meem ntawm lub raum thiab daim siab;
- cov neeg mob rov zoo los ntawm kev mob mus sij hawm ntev;
- cov neeg uas muaj cov roj (cholesterol) siab;
- cov hluas;
- cev xeeb tub thiab lactating poj niam.
Nyeem kuj txog hom ntshav noj.
Tso cai thiab txwv cov zaub mov ntawm cov zaub mov muaj carb tsawg
Ua ntej koj pib siv cov zaub mov muaj carb tsawg, koj yuav tsum ua tib zoo kawm cov npe khoom noj uas tuaj yeem thiab tsis tuaj yeem noj ntawm nws. Cia peb txiav txim siab nws ntau ntxiv.
Cov npe ntawm Cov Khoom Noj Tso Cai Ntawm Kev Noj Haus Carb Tsawg:
- Nqaij nqaij … Cov khoom yuav yog lub hauv paus tseem ceeb ntawm cov tsiaj protein. Koj yuav tsum xaiv cov nqaij nrog cov rog tsawg. Peb twb tau pom tias nws kuj tseem muaj calorie ntau heev.
- Ntses ntses … Nws tsis muaj carbohydrate kiag li, ua rau nws zoo rau kev noj zaub mov qis-carb. Raws li nrog nqaij, ntses yuav tsum tau xaiv nrog cov roj tsawg.
- Qe … Lwm qhov chaw ntawm cov protein. Koj tuaj yeem noj cov qe qaib los yog quail, qhov tseem ceeb yog tsis txhob ua ntau dhau nrog cov qe. Yog tias cov zaub mov muaj roj txaus twb tau noj thaum nruab hnub, nws zoo dua tsis txhob noj qe. Tab sis koj tuaj yeem ua cov protein omelet nrog ib lub qe.
- Cov khoom siv mis nyuj muaj roj tsawg … Lwm qhov chaw ntawm cov protein. Ib yam li ntses thiab nqaij, qhov yuav tsum tau muab rau cov khoom siv mis muaj roj tsawg.
- Cov zaub thiab txiv hmab txiv ntoo tsis muaj hmoov txhuv nplej siab … Cov hmoov txhuv nplej siab yog cov carbohydrates uas yuav tsum zam ntawm cov zaub mov no. Kev nyiam yog muab rau cov txiv hmab txiv ntoo nrog cov qauv tsis muaj hmoov nplej - txiv hmab txiv ntoo citrus, txiv apples, thiab lwm yam.
- Ceev … Ib qhov chaw ntawm cov zaub tseem ceeb. Koj tuaj yeem ntxiv lawv rau pluas noj lossis siv lawv ua khoom noj txom ncauj.
- Qee cov nplej … Lawv yuav yog cov carbohydrates uas koj xav tau noj. Koj tuaj yeem ua noj porridge los ntawm buckwheat, oatmeal thiab mov xim av. Hauv qhov nruab nrab.
Cov npe khoom txwv tsis pub noj tsawg-carb:
- Qab Zib … Tus yeej rau cov carbohydrates siab uas kiag li tsis saturate txhua txoj kev. Peb yuav tau tso cov khoom qab zib kiag li. Txawm tias txiv hmab txiv ntoo qab zib heev. Hauv qhov no, koj tuaj yeem npaj pluas noj siv cov qab zib.
- Hmoov … Txhua yam khoom ci thiab nplej zom yog txwv tsis pub noj cov zaub mov uas muaj carb tsawg. Cov no yog cov carbohydrates yooj yim uas ua rau muaj suab nrov hauv cov ntshav qab zib thiab tau khaws cia sai hauv cov rog. Lawv yuav ua rau daim duab puas tsuaj, tab sis yuav tsis muaj txiaj ntsig rau lub cev thiab yuav tsis saturate.
- Starchy zaub … Koj yuav tsum tso lossis txwv koj cov zaub mov rau qos yaj ywm, pob kws, legumes thiab qee yam zaub. Muaj ntau cov carbohydrates.
- Txiv hmab txiv ntoo Starchy … Koj yuav tsum tso koj cov txiv tsawb thiab txiv hmab uas koj nyiam tshaj. Tau kawg, qee zaum koj tuaj yeem noj lawv, tab sis tom qab ntawd koj yuav tsum ua tib zoo saib xyuas lwm cov carbohydrates hauv kev noj zaub mov txhua hnub.
- Cawv … Cov cawv twg yog haus dej haus. Thiab txhua lub zog yog calories. Ib qho ntxiv, cawv ua rau lub cev tsis muaj zog txaus, yog li tom qab haus dej, koj tuaj yeem yooj yim zom rau hauv cov zaub mov tsis zoo thiab muaj calorie ntau.
- Mayonnaise thiab ntses … Mayonnaise thiab ntau yam kua ntsw ntawm cov zaub mov muaj carb tsawg raug txwv. Yog tias koj xav ua lub tais, nws zoo dua los ua cov kua ntses hauv tsev. Piv txwv li, koj tuaj yeem siv cov kua mis nyeem qaub nrog mustard thiab qej ua qhov hloov pauv rau mayonnaise, thiab ua cov kua txiv lws suav es tsis txhob ketchup.
- Butter … Ib qho txiaj ntsig zoo, tab sis cov khoom muaj calorie ntau. Yog tias koj txiav txim siab ntxiv nws rau zaub mov, koj yuav tsum ua tib zoo suav cov calories thiab cov rog.
- Khoom noj ceev … Lawm, tsis muaj tsev noj mov nrog burgers muaj kua thiab shawarma. Cov zaub mov nrawm tau tsim los kom txaus siab tshaib plab tam sim thiab tsis muaj npe nrov rau nws cov txiaj ntsig, thiab tseem ua rau daim duab puas nrog cov rog ntau dhau.
- Cov dej haus muaj calorie ntau … Ntawm kev noj zaub mov, koj yuav tsum tso ntau yam dej qab zib: kua txiv, dej qab zib, cocktails, thiab ntau ntxiv. Qee zaum, koj tuaj yeem haus dej qab zib nrog aspartame. Nws yog qhov zoo dua los npaj cocktails koj tus kheej kom lawv tawm hauv cov calories tsawg, thiab koj tuaj yeem ntxiv cov qab zib rau kas fes thiab tshuaj yej.
Zoo paub! Txij li thaum kev noj zaub mov qis-carb muaj protein ntau, cov leeg yuav nyob ruaj khov thiab ruaj khov.
Low Carb Diet Menu
Hauv kev noj zaub mov qis-carb rau cov poj niam, nws yog ib qho tseem ceeb uas yuav tau xav txog cov protein thiab cov carbohydrates uas yog rau koj. Txhawm rau xam tus nqi niaj hnub ntawm BJU (cov protein, cov rog, carbohydrates), koj tuaj yeem siv cov qauv no:
- 1 g ntawm cov protein * hnyav hauv kg;
- 1 g rog * ib qhov hnyav hauv kg;
- 1 g ntawm carbohydrates * ib qhov hnyav hauv kg.
Muab cov lej tau txais, koj tuaj yeem ua zaub mov noj raws li cov ntsiab lus calorie txhua hnub. Yog tias koj tsis paub meej txog cov zaub mov zoo tshaj plaws los xaiv, peb qhia koj kom koj paub koj tus kheej nrog ntau cov zaub mov uas muaj cov zaub mov qis-carb rau txhua hnub.
7 Hnub Qis Tsawg Carb Diet Menu
Kev noj zaub mov tsawg-carb txhua lub lim tiam yog qhov zoo rau cov pib tshiab. Lub sijhawm no, koj tuaj yeem siv tau noj zaub mov zoo thiab nws yooj yim kom taug qab qhov ua yuam kev.
Piv txwv ntawm 7-hnub qis-carb cov zaub mov qhia zaub mov:
| Hnub | Noj tshais | Noj su | Noj hmo | Noj hmo |
| Thawj | Omelet nrog nqaij qaib thiab txiv lws suav, ib feem ntawm kas fes nrog qab zib thiab kua txiv | Zaub zaub nyias | Ib qho nqaij ntshiv nqaij ntshiv, dib-lws suav zaub xam lav | Grilled ntses nrog txiv qaub thiab txuj lom |
| Thib ob | Tsev cheese 0% rog, kua, ib feem ntawm cov tshuaj yej nrog qab zib | Zaub zaub nyias | Greek Chicken Salad Hnav khaub ncaws nrog Txiv qaub kua txiv | Zaub kua zaub nrog me ntsis roj tsawg cheese |
| Peb | 2 qe qe, ib qho tshuaj yej nrog qab zib | Celery thiab zaub nyoos zaub xam lav | Zaub kua zaub thiab lean nqaij npuas cutlet | Qaib ntxhw nqaij, broccoli thiab 2 daim ntawm cov rog tsawg rog |
| Plaub | Ci zucchini nrog tsev cheese, txhua citrus | Ib txhais tes ntawm cov txiv ntoo | Boiled nqaij qaib, dib, ib feem ntawm kas fes nrog qab zib | Ci mackerel thiab kua txiv |
| Thib tsib | Quav qe | Qee cov noob taub | Boiled nqaij qaib mis, zaub zaub xam lav nrog cov roj tsawg | Zaub thiab squid zaub xam lav |
| Rau | Sweet kua txob omelet, ib feem ntawm kas fes nrog qab zib | Cov txiv hmab txiv ntoo uas tsis muaj cov hmoov txhuv nplej siab | Zaub Zaub Zaub Zaub | Ib qho grilled nceb thiab kua |
| Xya | Ib khob ntawm tsev cheese 0% rog nrog tshuaj ntsuab, citrus kom saj, ib feem ntawm cov tshuaj yej nrog qab zib | Ib txhais tes ntawm cov txiv ntoo | Zaub stew, 2 daim ntawm cov rog tsawg rog | Ci ntses thiab dib-lws suav zaub xam lav |
Cov ntawv qhia zaub mov noj zaub mov tsawg-carb rau ib lub lim tiam tuaj yeem siv tsis pub ntau tshaj ib hlis ib zaug. Carbohydrates tseem yog qhov tseem ceeb rau lub cev, thiab tom qab cov txheej txheem qis-carb qis heev, nws xav tau sijhawm los rov zoo.
2 Lub Hlis Qis Tsawg Carb Diet Menu
Kev noj zaub mov yuav suav nrog cov ntawv qhia zaub mov rau ib lub lim tiam nrog kev rov ua dua. Rau lub lim tiam thib ob, koj tuaj yeem siv qhov kev xaiv zoo ib yam lossis ua ib qho dhau los.
Piv txwv ntawm 2 lub lis piam qis cov zaub mov noj zaub mov tsawg:
| Hnub | Noj tshais | Noj su | Noj hmo | Noj su thaum tav su | Noj hmo |
| Thawj | Boiled nqaij qaib omelet | Zaub xam lav zaub thiab qee cov txiv ntseej | Boiled nqaij qaib mis garnished nrog ntsuab peas | Qe qe | Steamed ntses thiab ib daim ntawm cov rog tsawg rog |
| Thib ob | Ib khob ntawm cov rog rog tsawg lossis kefir, puv tes ntawm cov txiv ntseej | Cov txiv hmab txiv ntoo | Lub teeb kua zaub nrog nqaij qaib thiab zaub | Dib-lws suav zaub xam lav | Zaub xam lav zaub xam lav nrog hau qe dawb |
| Peb | Kev pab ntawm oatmeal nrog txiv ntseej | Ib me ntsis pomelo | Buckwheat nrog boiled nqaij qaib mis | Ib khob ntawm cov rog rog tsawg lossis kefir thiab kua txiv | Ntses ntses |
| Plaub | Boiled nqaij qaib omelet | Ib khob ntawm cov rog rog tsawg lossis kefir thiab kua txiv | Zaub stew nrog ntses | Ib feem ntawm tsev cheese 0% rog nrog tshuaj ntsuab lossis txiv hmab txiv ntoo | Nqaij qaib nqaij |
| Thib tsib | Ua haujlwm ntawm oatmeal nrog txiv ntseej lossis txiv hmab txiv ntoo | Cov txiv hmab txiv ntoo | Lean yaj thiab zaub | 2 qe qe thiab zaub zaub xam lav | Nqaij nyuj thiab zaub zaub xam lav |
| Rau | Buckwheat nrog mis nyuj haus | 2 txiv apples lossis ib qho citrus | Nqaij nyuj stew nrog zaub | Boiled qe thiab zaub zaub xam lav | Ib feem ntawm tsev cheese 0% rog nrog tshuaj ntsuab lossis txiv hmab txiv ntoo |
| Xya | Ua haujlwm ntawm oatmeal nrog txiv ntseej lossis txiv hmab txiv ntoo | Ib khob ntawm cov rog rog tsawg lossis kefir thiab kua txiv | Nqaij qaib thiab zaub zaub xam lav | Ib feem ntawm tsev cheese 0% rog thiab ib qho citrus | Zaub xam lav nrog nqaij nruab deg thiab zaub |
Cov ntawv qhia zaub mov tsawg-carb rau ib hlis
Rau cov uas twb tau siv rau kev noj zaub mov tshiab, kev noj zaub mov qis-carb rau ib hlis yog qhov tsim nyog. Nws siv kom raug yuav pab koj poob phaus sai.
Piv txwv ntawm 30-hnub qis-carb cov zaub mov qhia zaub mov:
| Hnub | Noj tshais | Noj hmo | Noj hmo |
| Hnub 1 | Ib feem ntawm tsev cheese 0% rog thiab ib qho citrus thiab tshuaj yej nrog qab zib | Zaub kua zaub thiab nqaij nyuj nyoos | Ci salmon nrog zaub thiab ib khob ntawm cov kua txiv kab ntxwv freshly squeezed |
| Hnub 2 | Qes-rog cheese omelet thiab tshuaj yej qab zib | Zaub xam lav nrog nqaij nruab deg thiab zaub, hau nqaij qaib | Zaub zaub thiab kua |
| Hnub 3 | 2 qe qe thiab ib khob ntawm cov rog rog kefir / yogurt | Mushroom kua zaub thiab zaub zaub xam lav | Stewed ntses nrog zaub |
| Hnub 4 | Cov roj tsawg hauv tsev cheese casserole thiab tshuaj yej nrog qab zib | Zaub stew nrog nyuj thiab seaweed zaub xam lav | Greek zaub xam lav thiab nqaij qaib mis |
| Hnub 5 | Ib feem ntawm tsev cheese 0% rog thiab ib qho citrus thiab tshuaj yej nrog qab zib | Zaub xam lav zaub thiab steamed lean ntses | Boiled nqaij qaib nrog broccoli |
| Hnub 6 | Ib qho kev pab ntawm oatmeal nrog txiv ntseej lossis txiv hmab txiv ntoo thiab kas fes nrog qab zib | Zaub xam lav zaub thiab steamed qaib cov txwv cutlets | Nqaij nyuj ci, zaub xam lav thiab ib khob ntawm cov kua txiv kab ntxwv tshiab |
| Hnub 7 | Cheesecakes ua los ntawm tsev cheese muaj roj tsawg thiab kas fes nrog qab zib | Boiled nqaij qaib nrog buckwheat, zaub zaub xam lav | Qe thiab zaub xam lav zaub xam lav, kua |
| Hnub 8 | Tsawg rog rog tsev cheese casserole thiab tshuaj yej nrog qab zib | Xim av xim av, zaub zaub xam lav | Ntses steamed ntses, zaub xam lav |
| Hnub 9 | Qaib omelet thiab tshuaj yej qab zib | Mushroom kua zaub thiab qee cov nqaij qaib | Nqaij nyuj nyoos thiab zaub zaub xam lav |
| Hnub 10 | Zaub stew nrog cov roj tsawg | Kua zaub nrog nqaij qaib thiab zaub | Stewed cabbage nrog lean nqaij |
| Hnub 11 | Ib qho kev pab ntawm oatmeal nrog txiv ntseej lossis txiv hmab txiv ntoo thiab kas fes nrog qab zib | Buckwheat porridge nrog nqaij qaib thiab zaub zaub xam lav | Nqaij stew thiab zaub zaub xam lav |
| Hnub 12 | Qes-rog cheese omelet thiab tshuaj yej qab zib | Xim av xim av, nqaij nruab deg thiab zaub xam lav | Nqaij nyuj steak, zaub zaub xam lav, ib khob ntawm cov kua txiv kab ntxwv tshiab |
| Hnub 13 | Cheesecakes ua los ntawm tsev cheese muaj roj tsawg thiab kas fes nrog qab zib | Ci qaib ntxhw, zaub zaub xam lav | Stewed zaub thiab boiled ntses ntses |
| Hnub 14 | Buckwheat porridge nrog mis | Ci nqaij ntses, zaub xam lav | Zaub xam lav zaub nrog nqaij qaib hau, 2 daim ntawm cov rog tsawg rog |
Cov lus qhia pom 2 lub lis piam qis cov zaub mov muaj carb tsawg uas yuav xav tau rov ua dua lossis sib xyaw rau koj nyiam. Hauv nruab nrab ntawm cov pluas noj, koj yuav tsum muaj khoom noj txom ncauj. Apples, txiv hmab txiv ntoo citrus, txiv ntseej, kefir lossis yogurt yog qhov zoo rau lawv.
Zoo paub! Koj tuaj yeem haus ib khob dej ua ntej noj mov los pab koj noj tsawg dua.
Ua kom koj cov zaub mov sib txawv tsis yog ib txoj haujlwm yooj yim, thiab tsis ua li ntawd tuaj yeem ua rau muaj kev nyuaj siab, ntxhov siab, thiab tom qab ntawd ua rau tawg. Txhawm rau kom tsis txhob nkim koj lub dag zog, nws yog ib qho tseem ceeb rau kev sim ua zaub mov noj, nrhiav cov tais diav uas ntxim nyiam.
Nov yog qee cov zaub mov txawv rau kev noj zaub mov qis-carb uas yuav pab koj ci koj cov zaub mov.
- Omelette … Ib lub tais uas paub rau txhua tus tuaj yeem ua kom qab thiab noj qab nyob zoo. Txhawm rau ua qhov no, koj yuav tsum tau noj 4 qe, 50 g ntawm cov rog rog tsawg, 100 g ntawm zaub paj. Boil broccoli, chop finely. Whisk cov dawb nrog me ntsis ntsev. Ntxiv ob lub qe thiab ntaus dua. Ntxiv broccoli mus rau qhov sib tov thiab ncuav rau hauv lub lauj kaub kub (siv cov roj tsawg). Sprinkle nrog grated cheese thaum kawg ua noj.
- Meatballs … Hloov chaw ntawm koj cov kua zaub tsis tu ncua, sim ua kua zaub rau cov pluas su zoo dua. Rau kev ua noj, koj xav tau 100 g ntawm nqaij qaib minced, 50 g ntawm cov rog rog tsawg, dos. Sib tov cov nqaij minced nrog cheese, ntxiv ntsev thiab kua txob kom saj, thiab yob cov nqaij. Lawv tuaj yeem kib yam tsis muaj roj thiab ua haujlwm cais nrog zaub, nrog zaub nyoos, lossis ua noj nrog kua zaub.
- Zucchini nrog zaub filling … Qhov nthuav zaub xam lav no yuav tsis tau dhuav nrog cov txiv lws suav nyob mus ib txhis thiab dib. Rau kev ua noj, koj yuav xav tau 2 qhov nruab nrab zucchini, zaub xas lav, dos ntsuab, ib nrab khob ntawm walnuts, thiab qej. Npaj qhov txhaws: finely chop cov zaub xam lav thiab dos, chop qej, sib tov cov khoom xyaw nrog me ntsis txiv roj roj. Txiav cov courgettes hauv ib nrab, tshem cov noob thiab ci hauv qhov cub. Grind lub walnuts nyob rau hauv ib tug blender thiab Fry nyob rau hauv ib tug qhuav frying lauj kaub. Sprinkle zucchini nrog cov txiv ntseej thiab nteg hauv cov zaub puv. Koj tuaj yeem noj lawv cov khoom ua lub hauv paus tseem ceeb lossis ua khoom noj txom ncauj.
Cov zaub mov qis carb no tuaj yeem siv tau ntawm txhua hnub cov ntawv qhia zaub mov. Lawv yuav twv yuav raug hu cawm koj los ntawm qhov tsis xav tawg.
Tseem ceeb! Yog tias koj pom tias lub xeev kev noj qab haus huv tau noj zaub mov tsis zoo, tom qab ntawd koj yuav tsum nrhiav seb cov vitamins lossis cov as -ham twg tsis txaus noj. Tsis txhob hnov qab txog koj kev noj qab haus huv.
Ua yuam kev ntawm kev poob phaus ntawm kev noj zaub mov qis-carb
Feem ntau yuam kev ntawm kev noj zaub mov qis-carb tsis tuaj yeem tsis quav ntsej. Los ntawm kev ua lawv, poob phaus hloov pauv hnyav poob rau hauv kev tsim txom thiab tawg, thiab tuaj yeem ua rau muaj kev phom sij.
Cia peb xav txog qhov ua yuam kev:
- Ua tiav kev tsis lees paub ntawm carbohydrates … Carbohydrates muaj nyob rau qhov laj thawj, lawv yog qhov tseem ceeb heev rau lub cev, yog li qhov tsis lees paub ntev ntawm lawv ua rau muaj teeb meem thiab, hauv txoj ntsiab cai, txwv ntau yam kev noj haus.
- Cov protein ntau … Sim hloov cov zaub mov carbohydrate nrog lwm yam, peb ua rau muaj teeb meem tsis xav tau. Cov protein ntau ntxiv ua rau lub siab thiab lub raum tsis ua haujlwm, uas tuaj yeem ua rau muaj teeb meem.
- Ignoring calories … Tsis suav cov calories, nws nyuaj rau txiav txim siab ntau npaum li cas peb tau noj, yog li tsawg kawg thawj zaug nws zoo dua los ua nws.
- Monotony … Tsis txhob hnov qab ntxiv xim rau koj cov zaub mov noj, txawm tias nws yog qee yam ntawm cov carbohydrates tsis zoo. Qhov kev noj zaubmov ntau dhau, yuav ua rau nws tawg.
Tiag Tsawg Carb Zaub Mov Xyuas
Cov txiaj ntsig ntawm kev noj zaub mov qis-carb tau tshaj tawm los ntawm ntau tus neeg uas poob phaus, thiab lawv ib txwm qhia. Tsuas yog txoj hauv kev yog qhov tseem ceeb, thiab tom qab ntawd kev rau siab yuav tsis muaj txiaj ntsig. Peb qhia tias koj paub koj tus kheej nrog kev tshuaj xyuas tiag tiag thiab cov txiaj ntsig ntawm cov neeg uas poob phaus ntawm kev noj zaub mov qis.
Vera, 33 xyoos
Kuv xav qhia kuv cov kev paub txog kev poob phaus ntawm cov zaub mov no. Feem ntau, Kuv nyiam txhua yam khoom qab zib, tab sis nws nyob hauv lawv qhov kev dag dag, thiab lawv tau tso los ntawm cov rog tsis zoo no. Yog li, kev noj zaub mov qis-carb ua haujlwm tau zoo heev rau kuv, txawm hais tias nws nyuaj thaum xub thawj. Kuv maj mam txo cov carbohydrates hauv kuv cov zaub mov, hloov qab zib nrog cov qab zib. Kuv qhov txiaj ntsig yog 10 kg hauv 3 lub lis piam. Kuv xav tias qhov no nyob deb ntawm saum toj.
Christina, 26 xyoos
Nov tsuas yog kev noj zaub mov nkaus xwb uas kuv tsis hnov tshaib plab. Tej zaum vim tias muaj ntau lwm yam khoom noj hauv kev noj haus - protein, nrog cov rog. Yog tias ua ntej kuv tas li xav noj ib yam dab tsi, tam sim no nws zoo li cas. Kuv muaj peev xwm poob 6 kg hauv ib lub lis piam, uas txaus rau kuv.
Albina, 41 xyoos
Kuv tau hnov ntau qhov kev tshuaj xyuas txog kev noj zaub mov qis-carb, Kuv txiav txim siab muab nws sim. Kuv tsuas yog ua nws rau ib lub lim tiam tam sim no, nws nyuaj … Tej zaum, thaum kuv ua qee yam tsis raug, tab sis qhov tshwm sim yog - 5 kg hauv ib lub lis piam. Kuv yuav so rau tam sim no, tab sis kev noj zaub mov yog qhov tsim nyog tau txiav txim siab. Qhov tshwm sim tsuas yog zoo kawg nkaus.
Dab tsi yog cov zaub mov tsis muaj carb tsawg - saib cov vis dis aus:
Kev noj zaub mov qis-carb yog kev noj zaub mov zoo uas tso cai rau koj poob phaus sai thiab tsis muaj kev phom sij rau koj kev noj qab haus huv. Nrog txoj hauv kev raug, nws tuaj yeem ua tiav ntau zaus, siv yam tsis muaj kev txwv koj tus kheej.
