Cov hauv paus ntsiab lus ntawm kev noj zaub mov LCHF. Daim ntawv tso cai thiab txwv cov khoom. Piv txwv cov zaub mov rau ib lub lim tiam. Zaub mov txawv zaub mov txawv. Cov txiaj ntsig thiab tawm tswv yim tiag tiag ntawm kev noj zaub mov.
LCHF kev noj zaub mov yog cov txheej txheem kev noj zaub mov uas cuam tshuam nrog kev tshem tawm cov carbohydrates tag nrho los ntawm kev noj zaub mov thiab tsom mus rau noj cov rog ntau dua thiab cov protein tsawg. Poob qhov hnyav hauv txoj kev no tsis hais txog kev yoo mov thiab muab tau yooj yim heev, thiab lub cev pib ua kom tawg cov rog rog.
Cov yam ntxwv ntawm LCHF kev noj haus
LCHF-kev noj zaub mov lossis Qes Carb High Fat ("tsis muaj carbohydrates, rog siab") yog qhov txheej txheem niaj hnub ntawm kev poob phaus, lub hauv paus ntsiab lus uas yog kev noj zaub mov nplua nuj nyob hauv cov protein thiab cov rog ntawm cov nroj tsuag lossis tsiaj keeb kwm. Raws li cov kws tsim cov zaub mov noj, carbohydrates yog cov khoom phom sij txaus ntshai tshaj plaws, nws yog vim lawv tias feem ntau ntawm cov phaus ntxiv tau tso.
LCHF kev noj zaub mov tau tsim los ntawm cov kws noj zaub mov hauv Swedish hauv 2000. Cov kws tshaj lij tau txiav txim siab tias cov rog ntuj muaj kev nyab xeeb kiag li. Cov hmoov txhuv nplej siab thiab carbohydrates tsis zoo cuam tshuam rau qhov mob ntawm daim tawv nqaij. Ib qho ntxiv, lawv tau khaws cia raws li lub cev rog. Rog, ntawm qhov tod tes, yog lub zog ntawm lub zog thiab hloov pauv los ntawm daim siab mus rau ketones.
Poob qhov hnyav ntawm LCHF kev noj zaub mov noj yog ua raws qhov xaiv tau zoo ntawm cov protein-rog-carbohydrates. 1 gram roj yog 2.25 npaug ntau calories ntau dua li cov nyiaj carbohydrates thiab cov protein.
Raws li qhov tau txais cov calories no, muaj 2 qhov kev xaiv noj haus:
- Nruj … Hauv qhov no, tus neeg poob phaus yuav tsum haus tsis ntau tshaj 20 g ntawm carbohydrates txhua hnub.
- Kev ywj pheej … Qhov siab tshaj plaws ntawm 50 g ntawm carbohydrates tau tso cai ib hnub.
LCHF kev noj zaub mov tsis txwv ntau dua li lwm txoj hauv kev poob phaus. Nws cov cai yooj yim:
- 3 pluas mov … Tib lub sijhawm, koj tuaj yeem muaj khoom noj txom ncauj nruab nrab ntawm lawv, tab sis tsuas yog nrog cov khoom tso cai.
- Tsis txhob noj quab yuam … Hauv ntau pluas noj, noj tshais yog suav tias yog qhov yuav tsum tau ua. Txawm li cas los xij, txoj hauv kev kom poob phaus qhia tias koj yuav tsum tau noj thaum koj xav tau, tab sis nyiam dua tsis pub ntau tshaj 3 zaug hauv ib hnub. Ntxiv mus, yog tias tus neeg tsis noj tshais, nws yuav tsis noj ntau thaum nruab hnub.
- Tsis suav cov khoom noj ceev. Cov zaub mov zoo li no muaj cov carbohydrates ntau, uas, ntawm qhov tsis sib xws, yuav tsum tau txwv.
- Zaub mov los yog ci zaub mov … Txhua pluas noj yuav tsum tau steamed, hau lossis ci. Frying zaub mov yog kev poob siab. Nws yog qhov tsim nyog tias cov khoom raug rau cov txheej txheem ua kom sov li tsawg li sai tau.
- Txwv tsis pub muaj dej seem … Cov neeg tsim khoom noj zaub mov pom zoo kom haus ib khob dej ib nrab teev ua ntej noj mov. Lub sijhawm so, koj tuaj yeem haus cov kua ntau npaum li koj xav tau, thiab koj tsis tuaj yeem ua raws li qhov kev paub zoo ntawm "1.5 litres dej ib hnub".
- Noj cov vitamins … Ib qho kev noj zaub mov twg txwv tsis pub noj cov zaub mov. Yog li ntawd, nws yog qhov yuav tsum tau coj tus kheej xaiv cov vitamin complexes.
- Tsis txhob hnov qab txog fiber … Kev txwv cov khoom noj carbohydrate feem ntau ua rau cuam tshuam ntawm txoj hnyuv. Txhawm rau tiv thaiv qhov no, koj yuav tsum tau noj cov tshuaj fiber.
Cov txiaj ntsig ntawm kev noj zaub mov LCHF:
- Koj tuaj yeem noj thaum koj xav tau tiag tiag, thiab tsis yog thaum koj xav tau.
- Qhov hnyav ploj mus qeeb dua li nrog lwm cov kev noj haus nruj dua, tab sis tsis rov qab los tom qab.
- Kev noj zaub mov tsis cuam tshuam rau qib qib hormone hauv txhua txoj kev.
- Qhov mob ntawm daim tawv nqaij txhim kho.
- Txoj kev pheej hmoo ntawm oncological pathologies raug txo.
Qhov tsis zoo ntawm LCHF kev noj haus:
- Qhov tsis txaus ntawm cov as -ham tseem ceeb.
- Kev tsis lees paub tag nrho ntawm carbohydrates, tshwj xeeb yog qab zib, yog qhov nyuaj rau ntau tus.
- Qee zaum kev poob phaus tau pom ntau dua hauv kev txo qis dua qhov hnyav, uas yog vim li cas qee tus tso tseg qhov poob phaus, tsis pom kev hloov pauv ntawm cov nplai.
Contraindications rau LCHF kev noj haus:
- Kab mob ntawm lub plab zom mov (mob plab, mob plab, mob pancreatitis, cholecystitis);
- Ntshav qab zib;
- Kev nce qib ntawm cov cholesterol hauv cov ntshav;
- Lub sijhawm yug menyuam thiab pub niam mis;
- Kev puas siab puas ntsws, tshwj xeeb yog kev noj zaub mov tsis zoo.
Nyeem kuj txog cov yam ntxwv ntawm kefir-kua zaub mov.
Tso cai khoom noj ntawm LCHF noj
Cov zaub mov rau LCHF kev noj zaub mov yuav tsum tau noj nrog zaub thiab tsiaj rog kom ntau li ntau tau. Nrog rau hom kev poob phaus, koj tuaj yeem noj cov zaub mov uas raug txwv los ntawm lwm txoj hauv kev.
Cov npe zaub mov uas tau tso cai ntawm LCHF noj zaub mov:
- Nqaij thiab nqaij qaib … Koj tuaj yeem noj zaub mov tsis muaj qhov txwv, vim tias lawv yog cov khoom muaj protein ntau thiab tsiaj muaj roj.
- Nqaij khoom … Qhov no yuav tsum suav nrog nqaij npuas kib, brisket, nqaij npuas kib, ham, ntau yam hnyuv ntxwm thiab hnyuv ntxwm. Thaum xaiv cov khoom no, nco ntsoov nyeem cov khoom sib xyaw. Lawv yuav tsum muaj cov khoom noj ntxiv kom tsawg li sai tau thiab qhov ua tsis tiav ntawm cov hmoov txhuv nplej siab.
- Nqaij ntses thiab ntses … Cov khoom no muaj qhov tsawg kawg ntawm carbohydrates, tab sis lawv muaj cov protein txaus.
- Qe … Koj tuaj yeem noj nqaij qaib, quail thiab os.
- Cov khoom siv mis nyuj … Ntawm cov no, tsev cheese, qaub cream, cream thiab cheese tau pom zoo rau siv. Lawv yuav tsum nrog qhov feem pua siab tshaj plaws ntawm cov rog. Nws raug nquahu kom xaiv cov cheese nyuaj. Los ntawm cov mos, koj tuaj yeem yuav brie cheese, gorgonzola, mozzarella.
- Mayonnaise … Nws yog qhov tsim nyog tias nws tsis yog lub khw muag khoom, tab sis yog ua hauv tsev.
- Zaub … Nws raug tso cai noj tag nrho txhua cov zaub thiab zaub ntsuab.
- Avocado … Qhov no tsuas yog txiv hmab txiv ntoo uas tuaj yeem noj yam tsis muaj kev txwv vim nws tsis muaj cov carbohydrates.
- Citrus … Nws raug nquahu kom haus ntau cov txiv qaub thiab txiv qaub, vim tias lawv muaj cov qab zib tsawg kawg.
- Butter … Nws yog qhov zoo tshaj los noj butter. Los ntawm cov roj zaub, koj yuav tsum xaiv cov roj uas muaj me me ntawm omega-6 fatty acids (los ntawm rapeseed, txiv maj phaub, txiv ntseej, flax).
- Dej haus … Carbonated, tsis-carbonated. Ib qho xwm txheej - tsis muaj suab thaj hauv qhov muaj pes tsawg leeg.
- Mushroom … Nws yog qhov zoo ntawm cov protein thiab rau cov rog tsawg dua, tab sis nws kuj muaj tsawg heev carbohydrates.
Nco tseg! Thaum xaiv cov zaub mov rau LCHF kev noj zaub mov, nws yog ib qho tseem ceeb uas yuav tau txiav txim siab tias cov ntsiab lus ntawm omega-3 fatty acids hauv lawv yuav tsum siab dua omega-6.
Cov zaub mov txwv tsis pub noj ntawm LCHF
Ntawm LCHF kev noj zaub mov, muaj cov zaub mov uas tau tso cai kom noj tsawg hauv qhov ntau thiab cov uas yuav tsum tau muab tshem tawm tag nrho. Txhua yam nws nyob ntawm cov ntsiab lus carbohydrate. Cov qib qab zib ntau dua, cov khoom noj tsawg dua yuav tsum muaj nyob hauv cov zaub mov noj.
Ib Feem Txwv Cov Khoom Noj Txwv ntawm LCHF Zaub Mov:
- Txiv hmab txiv ntoo;
- Taub dag;
- Pasta;
- Cov hmoov nplej raws cov hmoov nplej uas tsis muaj carbohydrate (noob hnav, txiv maj phaub, txiv ntoo, txiv ntoo, psyllium);
- Ceev;
- Dej cawv;
- Cov khoom qab zib ntuj (stevia, erythritol);
- Cov khoom noj mis nyuj thiab fermented mis;
- Beet;
- Polka dots;
- Paj noob hlis, pob kws thiab roj taum pauv;
- Lub teeb npias.
Cov Khoom Noj Txwv Tsis Pub Ua tiav ntawm LCHF Zaub Mov:
- Qab Zib;
- Txhua yam khoom qab zib, suav nrog khoom qab zib, khoom qab zib, khoom qab zib, chocolate (cov ntsiab lus cocoa qis dua 80%);
- Cov dej qab zib (ntim kua txiv, kua txiv qaub);
- Kvass;
- Cij ua los ntawm tej hmoov nplej;
- Roob;
- Buckwheat, oatmeal, pob kws grits;
- Txhuv;
- Taum;
- Qos yaj ywm;
- Cov kua ntses, tshwj xeeb tshaj yog nrog qab zib hauv cov muaj pes tsawg leeg;
- Txiv hmab txiv ntoo qhuav;
- Yogurt thiab curds;
- Taum;
- Cov khoom siv mis nyuj muaj roj tsawg;
- Cov khoom lag luam nrog ntxiv cov rog trans;
- Npias;
- Liqueur thiab muaj zog cawv.
LCHF diet menu
Kev noj zaub mov ntawm ib tus neeg poob phaus siv LCHF kev noj zaub mov yuav tsum muaj ntau yam sib txawv. Nws yog ib qho tseem ceeb kom tau txais cov fiber ntau los ntawm cov zaub mov rau kev ua haujlwm zoo ntawm txoj hnyuv. Cov ntawv qhia zaub mov tau kos npe rau 3 pluas noj tseem ceeb.
Nov yog tus qauv LCHF cov zaub mov noj rau ib lub lim tiam:
Hnub Monday
- Noj tshais: scrambled qe, tsev cheese sib xyaw nrog qaub cream, zaub xam lav nrog zaub, cheese thiab paprika, kas fes.
- Noj su: txiv ntseej, ob peb txhoov nyuaj cheese, tshuaj yej.
- Noj hmo: shashlik ua los ntawm yaj lossis nqaij npuas nqaij, grilled cheese, khob cawv (nyiam dua qhuav).
Tuesday
- Noj tshais: zaub xam lav ntawm celery, tshuaj ntsuab thiab suluguni, omelet nrog txiv lws suav thiab nqaij npuas kib, rog tsev cheese thiab qab zib.
- Noj su: kua zaub ua los ntawm avocado thiab zucchini, cheese platter.
- Noj hmo: nqaij qaib siab nrog ntses, zaub xam lav ntawm txiv ntseej, dos, txiv lws suav, celery thiab qaub cream, tshuaj yej dub.
Wednesday
- Noj tshais: cheesecake, kas fes nrog qab zib.
- Noj su: zaub zaub xam lav nrog mayonnaise, ci nqaij hnav nrog cov ntses rog, kib zaub paj.
- Noj hmo: cheese thiab txiv lws suav, tshuaj yej dub.
Hnub Thursday
- Noj tshais: scrambled qe nrog boiled nqaij npuas, zaub zaub, kas fes nrog qab zib.
- Noj su: kib nqaij npuas, seasoned nrog ntses, zucchini pancakes nrog qaub cream.
- Noj hmo: hlais cov cheese, nqaij npuas kib, zaub zaub, ci kua txob, ib khob dej qab zib uas tsis qab zib.
Friday
- Noj tshais: omelet nrog salami, hau zaub paj, ntau hom cheese, kas fes.
- Noj su: taub dag puree, grilled nqaij qaib, tshuaj yej dub.
- Noj hmo: txias txias, zaub xam lav ntawm cov zaub, seasoned nrog cov roj txiv ntseej, caw qhuav.
Hnub Saturday
- Noj tshais: scrambled qe, txias txias nrog hnyuv ntxwm thiab cheese, zaub xam lav nrog zaub tshiab, kas fes.
- Noj su: nqaij nyuj steak, kib zaub qhwv, dej qab zib tsis qab zib.
- Noj hmo: grilled nqaij, zaub xam lav nrog tshuaj ntsuab thiab zaub tshiab, tshuaj yej.
Hnub Sunday
- Noj tshais: omelet nrog cov txiv lws suav tshiab, cov hnyuv ntxwm hnyuv ntxwm, zaub xam lav ntawm cheese, hnyuv ntxwm thiab zaub ntsuab nrog tshuaj ntsuab, puv tes ntawm cov txiv hmab txiv ntoo, kas fes.
- Noj su: zaub xam lav ntawm cov qe, qwj nplais thiab cw, seasoned nrog kua txiv qaub, ntsev thiab mustard, hlais ntau hom cheese, ib khob dej qab zib uas tsis qab zib.
- Noj hmo: ci ntses, steamed zaub, cawv qhuav.
Hauv nruab nrab ntawm cov pluas noj, koj tuaj yeem muaj khoom noj txom ncauj nrog ib txhais tes ntawm cov txiv ntseej, zaub zaub xam lav, lossis cov cheese.
Kom poob phaus kom yooj yim thiab txaus siab, nws yog ib qho tseem ceeb uas cov zaub mov noj muaj qab heev. Piv txwv li, sau ib daim ntawv qhia rau squash thiab avocado kua zaub rau LCHF noj. Tev 2 cloves ntawm qej thiab txiav mus rau hauv me me pieces. Txiav ob peb me me zucchini rau hauv cubes. Fry txhua yam nyob rau hauv ib lub skillet, ces ncuav dej npau tshaj. Grate 1 cream cheese nyias. Tos kom txog thaum tag nrho huab hwm coj hnyav, thiab ua hluav taws rau lwm 2 feeb. Tom ntej no, txiav avocado rau hauv 2 ntu, tshem lub qhov los ntawm nws thiab tev. Txiav cov txiv hmab txiv ntoo rau hauv cubes thiab ntxiv rau cov kua zaub uas yuav luag tiav. Tag nrho cov khoom siv yuav tsum dhau los ntawm lub tshuab ziab khaub ncaws los yog siv lub lauj kaub tais diav. Rau kev kho kom zoo nkauj, koj tuaj yeem ntxiv parsley los yog puv tes ntawm cov txiv ntoo.
Koj tseem tuaj yeem ua salmon steak. Defrost 4 steaks, rub nrog txiv qaub kua txiv, ntsev thiab lwm yam txuj lom raws li xav tau. Tawm cov ntses rau ib teev kom marinate. Tom ntej no, tev 1 dos, chop nws finely thiab Fry hauv lub lauj kaub kom txog thaum Golden xim av. Tom qab ntawd, tev 0.5 kg ntawm nceb, txiav lawv rau hauv cubes thiab kib nrog dos. Muab cov steak marinated nrog cov dos thiab cov nceb hauv cov tais ci. Sprinkle tag nrho cov khoom xyaw nrog grated cheese thiab ci rau ib nrab teev.
LCHF cov txiaj ntsig kev noj zaub mov thiab tawm tswv yim
LCHF kev noj zaub mov yog ib hom kev poob phaus uas yuav tsum tau ua siab ntev thiab ua siab ntev. Qhov hnyav tsis pib ploj tam sim ntawd, tab sis tom qab li 2-3 lub lis piam. Qhov nruab nrab, ib tus neeg tuaj yeem poob phaus los ntawm 1.5-2 kg hauv ib hlis.
Nws yog ib qho tseem ceeb kom nkag siab tias qhov hnyav tuaj yeem nres poob ntawm qee kis. Qhov no tsis yog teeb meem vim tias, nrog rau kev poob phaus, tib neeg nquag siv dag zog, thiab qhov no ua rau nce ntawm cov leeg nqaij. Nws yog ib qho tseem ceeb los saib xyuas tsis yog qhov hnyav, tab sis qhov ntau. Lawv yuav qhia qhov tseeb.
Kev tshuaj xyuas ntawm LCHF kev noj zaub mov muaj ntau yam sib txawv. Qee qhov tau tswj hwm kom ua tiav qhov txiaj ntsig xav tau, thaum lwm tus tau sau tseg tias qhov hnyav hnyav dhau mus qeeb dhau.
Anna, 32 xyoos
Kuv tau rog dhau txij thaum tseem hluas. Kev poob qhov hnyav tau dhau los ua tsis ntau tshaj li ob peb kilograms. Sij hawm dhau los, ua tsis taus pa thiab mob taub hau pib thab kuv, vim nws nyuaj txav. Ntawm cov lus qhia ntawm tus kws noj zaub mov zoo, Kuv txiav txim siab sim ua LCHF kev noj haus. Kuv yog tus kiv cua loj ntawm cov khoom qab zib, thiab vim li no, thawj lub hlis yuav tsum nyuaj, tab sis kuv tau daws. Kuv tau ua raws cov zaub mov no rau rau lub hlis. Nws coj ntau li 10 kg! Nov yog kuv qhov txiaj ntsig zoo tshaj plaws.
Tatiana, 29 xyoo
Kuv xub ntsib teeb meem ntawm kev rog dhau 5 xyoos dhau los thaum kuv yug kuv tus menyuam thawj zaug. Kuv yeej tsis tau zaum ntawm kev noj zaub mov, yog li kuv txiav txim siab txwv kuv tus kheej nkaus xwb rau kev tawm dag zog lub cev. Tab sis qhov hnyav tsis ploj mus. Kuv nyeem txog LCHF kev noj zaub mov hauv internet thiab txiav txim siab sim nws. Txij li thaum kuv tsis tau yog tus kiv cua loj ntawm cov khoom qab zib, qhov poob phaus yooj yim rau kuv, thiab kuv tsis tas yuav tshaib plab. Tau ntau lub hlis nws tau siv 3, 5 kg. Kuv xav txhim kho qhov tshwm sim, yog li kuv npaj yuav ua kom poob phaus ntxiv ntawm cov zaub mov yooj yim.
Irina, 23 xyoos
LCHF kev noj zaub mov yog qhov txaus siab rau kuv. Kuv yog tus kiv cua loj ntawm txhua cov tais diav nrog rau zaub. Cov zaub mov no tau qhia rau kuv los ntawm ib tus phooj ywg. Ua ntej, kuv tsuas yog sim noj me me lossis tshaib plab tag nrho. Tab sis ntawm LCHF kev noj zaub mov, Kuv pom tias poob phaus tuaj yeem qab. Hauv 4 lub hlis kuv tau tshem ntawm 6 kg, thiab qhov no yog qhov txiaj ntsig zoo rau kuv. Kuv pom zoo rau txhua tus.
LCHF noj zaub mov zoo li cas - saib cov vis dis aus:
LCHF kev noj zaub mov yog ib txoj hauv kev yooj yim tshaj plaws thiab lom zem tshaj plaws kom poob phaus. Nws tsis cuam tshuam txog kev txwv kev noj zaub mov nruj, muab cov txiaj ntsig mus sij hawm ntev thiab tsis xav tau lub zog loj.
