Poob qhov hnyav sib cais, tsim nyog thiab nrog kev zoo siab - ua tsaug rau txoj hauv kev ntawm kev poob phaus, koj yuav kawm paub yuav ua li cas sib xyaw cov rog, carbohydrates thiab cov protein. Kev noj zaub mov cais tau tsim los ntawm Dr. William Howard Hay. Thaum nws mob hnyav, kws kho mob tsis muab sijhawm rau nws rau lub neej. Nws yog thaum ntawd nws tau qhia nws txoj kev txaus siab rau cov tshuaj ntuj, thiab tseem kov yeej cov mob los ntawm kev hloov pauv nws cov zaub mov noj. Tom qab ntawd, nws pib kho nws cov neeg mob.
Kev faib khoom noj yog raws kev faib cov zaub mov ua peb pawg: carbohydrates, protein, thiab nruab nrab. Lub hauv paus ntsiab lus ntawm kev faib zaub mov tsis yog muab cov khoom noj los ntawm cov pab pawg muaj protein nrog pab pawg carbohydrates. Txawm li cas los xij, cov khoom lag luam los ntawm ob pab pawg no tuaj yeem ua ke nrog pab pawg nruab nrab. Dr. Hay ntseeg tias kev sib xyaw cov pab pawg no ua rau muaj kev cuam tshuam tsis zoo ntawm lub plab zom mov thiab yog qhov ua rau muaj ntau yam kab mob.
Faib pawg zaub mov noj
1. Pawg protein
yog cov protein ntawm tsiaj keeb kwm thiab khoom siv mis nyuj (nqaij, nqaij qaib, ntses, qe, mis, yogurt, cheese thiab legumes dawb).
- Nqaij nqaij
- Ua noj noog
- Sausages boiled thiab jerky
- Ntses thiab haus ntses
- Ua noj nqaij nruab deg
- Cov khoom ua kua
- Qe
- Mis
- Cheese nrog cov ntsiab lus rog txog li 50%
- Txiv lws suav siav
- Kua txiv, kua txiv qhuav, txiv hmab txiv ntoo tshuaj yej
- Berries (tshwj tsis yog blueberries)
- Pome txiv hmab txiv ntoo (tsis suav cov txiv apples qab zib)
- Pob zeb txiv hmab txiv ntoo
- Txiv hmab txiv ntoo
- Citrus
- Cov txiv hmab txiv ntoo txawv (tshwj tsis yog txiv tsawb thiab txiv hmab txiv ntoo tshiab, hnub tim)
2. Pawg carbohydrates
- qhob cij, cereals, cereals, muesli, mov, qos yaj ywm, nplej zom, txiv hmab txiv ntoo qhuav, qab zib, pob kws, ncuav thiab lwm yam khoom qab zib.
- Cov nplej tag nrho
- Buckwheat
- Qos yaj ywm
- Txiv tsawb, crisp thiab qab zib txiv apples, txiv hmab txiv ntoo tshiab
- Txiv hmab txiv ntoo qhuav (tsis suav nrog raisins)
- Fructose, zib ntab, maple phoov, pear thiab kua txiv nectar
- Qos yaj ywm hmoov
- Ci hmoov
- Pudding
3. Pab pawg nruab nrab
- cov no yog zaub (tshwj tsis yog qos yaj ywm, pob kws), txiv hmab txiv ntoo, noob (paj noob hlis, txiv ntseej, thiab lwm yam), txiv ntseej thiab butter, zib ntab thiab qab zib, kas fes thiab tshuaj yej, txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo, dej, rog (tshwj tsis yog dawb).
- Cov khoom siv mis nyuj
- Qab zib thiab qab zib rau kas fes
- Cheese tsawg dua 60% rog
- Dawb cheese
- Nqaij nyoos los yog haus hnyuv ntxwm
- Nqaij nqaij
- Ntses, ntsev los yog haus luam yeeb ntses
- Zaub thiab zaub xas lav
- Mushroom
- Noob thiab kab mob
- Tshuaj ntsuab thiab txuj lom
- Ceev (tsis suav cov txiv ntoo hauv av), thiab noob
- Blueberry
- Raisin
- Txiv ntseej
- Yolk
- Poov xab
- Zaub kua zaub
- Ntshiab cawv
- Gelatin
Yog li, koj tsis tuaj yeem noj nqaij nrog qos yaj ywm lossis mov, tsuas yog zaub, lossis qhob cij nrog nqaij. Txawm li cas los xij, koj tuaj yeem noj mov, zaub, muesli nrog txiv hmab txiv ntoo, thiab lwm yam. Peb tuaj yeem ua ke: cov rog, cov protein, carbohydrates thiab cov rog.
Cov cai yooj yim rau kev noj zaub mov cais:
- Tsis txhob muab cov khoom noj muaj protein ntau nrog cov khoom noj uas muaj cov hmoov txhuv nplej siab.
- Noj ib hom protein ntau hauv ib pluas noj.
- Tsis txhob muab cov protein thiab kua qaub tso rau hauv ib pluas mov.
- Tsis txhob muab cov protein thiab cov rog.
- Tsis txhob muab cov piam thaj thiab cov protein.
- Tsis txhob muab cov hmoov txhuv nplej siab thiab suab thaj.
- Tsis txhob noj khoom qab zib tom qab noj mov hnyav.
Ua ntej txhua pluas noj, koj yuav tsum haus ib khob kua txiv zaub tshiab, ib khob dej lossis tshuaj yej txiv hmab txiv ntoo. Ib qho ntxiv, nws raug nquahu kom haus 1.5-2 litres kua ib hnub - dua li tseem yog dej.
Piv txwv faib zaub mov noj (xaiv tau):
Kev xaiv tus naj npawb 1:
- noj tshais - ci nrog qhob cij tag nrho nrog tsev cheese thiab zib ntab;
- noj su - kua txob ua nrog carrots thiab dos;
- noj hmo - herring zaub xam lav (herring, kua, dos, qaub cream);
Kev xaiv tus naj npawb 2:
- noj tshais - porridge nrog txiv tsawb thiab zib ntab;
- noj su - mov nrog zaub;
- noj hmo - tag nrho cov nplej, spaghetti ntses nrog zaub paj.
