Tshawb nrhiav cov yam ntxwv ntawm kev noj zaub mov thiab cov ntawv qhia zaub mov rau pab pawg ntshav. Cov cai thiab cov lus pom zoo yuav tsum tau ua raws li kom ua tiav qhov ua tau zoo tshaj plaws. Tsis ntev los no, qhov kev hloov pauv tshiab tau dhau los ua neeg nyiam - kev siv hom ntshav ntshav noj, uas pab tsis tsuas yog txhim kho kev noj qab haus huv, tab sis kuj tseem poob ob peb phaus ntxiv. Txoj hauv kev kom poob phaus hauv lub sijhawm luv luv tau npog tag nrho lub ntiaj teb thiab qhov no tsis yog qhov xav tsis thoob rau leej twg, vim tias hauv tib neeg lub cev, ntshav ua lub luag haujlwm tseem ceeb.
Cov qe ntshav liab yog lub luag haujlwm xa cov pa mus rau cov ntaub so ntswg thiab lub cev, lawv kuj pab tiv nrog ntau yam kab mob ntawm lub cev tiv thaiv kab mob thiab muaj cov ntaub ntawv tseem ceeb hais txog caj ces txog tus neeg.
Tab sis qhov kev xav ntawm cov kws tshaj lij ntawm cov txheej txheem no tau faib - qee qhov paub tseeb tias txoj hauv kev no los daws qhov hnyav dhau yog qhov tseeb thiab tsis muaj kev sib txuas ntawm pab pawg ntshav thiab qhov zoo ntawm cov khoom siv. Lwm tus ntseeg tias txoj hauv kev los yuag yuag los ntawm hom ntshav yog ib qho zoo tshaj plaws, thiab tseem ceeb tshaj, yog qhov tseeb.
Kev noj haus los ntawm pab pawg ntshav - ntawv qhia zaub mov thiab noob caj noob ces
Coob leej neeg paub tseeb tias lo lus "noj zaub mov" txhais tau tias yog lub sijhawm ntev lawv yuav tsum tsis lees paub lawv tus kheej kev txaus siab ntawm kev noj zaub mov ib txwm thiab qab, thiab noj tsuas yog cov zaub mov tsis muaj calorie thiab tsis qab. Tab sis qhov no tsis yog rooj plaub txhua.
Peter d'Adamo, yog neeg American naturopath, qhia tias muaj kev sib txuas ntawm cov ntshav thiab cov zaub mov noj. Tias yog vim li cas, txhawm rau txhawm rau ua kom raug thiab ua tiav kev ua haujlwm ntawm lub plab zom mov, nws yog qhov yuav tsum tau haus tsuas yog cov zaub mov uas sib haum rau qee pawg ntshav. Thiab qhov tseem ceeb no tseem cuam tshuam los ntawm yuav ua li cas thiab peb cov poj koob yawm txwv tau noj dab tsi.
Tus sau cov txheej txheem no thov tias tsis tas yuav txwv tus kheej tas li ntawm cov zaub mov noj. Nws tsis pom zoo kom koom nrog kev suav calorie suav txhua hnub. Txoj kev xav yog ua raws ib nqe lus nthuav dav, raws li cov zaub mov noj los ntawm ib tus neeg tau muab faib ua qhov muaj txiaj ntsig, muaj teeb meem thiab tsis zoo. Qhov no tseem cuam tshuam los ntawm pab pawg ntshav.
Txoj hauv kev no yooj yim heev los piav qhia - kev siv tsuas yog ib hom khoom lag luam tuaj yeem muaj txiaj ntsig zoo rau ib tus neeg, tab sis ua mob loj rau lwm tus. Qhov tshwm sim ntawm kev noj zaub mov kom raug, suav nrog cov pab pawg ntshav, tau tshwm sim maj mam thiab qee yam khoom noj tau siv nyob rau ntau lub sijhawm.
Piv txwv li, thaum pib ntawm tib neeg lub neej, thaum tsuas yog noj nqaij, muaj thawj pawg ntshav. Thaum lub sijhawm ua liaj ua teb tuaj, qhov thib ob maj mam tsim. Lub sijhawm dhau los, tsis yog ib tus neeg tau hloov pauv, tabsis tseem yog nws cov zaub mov noj, uas ua rau muaj kev sib xyaw ntawm lub cev thiab tsim cov ntshav tshiab.
Hom ntshav pawg thiab lawv qhov sib txawv
Tej zaum txhua tus paub tias muaj 4 hom ntshav raws nraim.
Thawj pawg ntshav
Nws yog thawj pab pawg ntshav uas tau los ua lub hauv paus ntawm tib neeg kev vam meej. Nws tshwm sim txog 400 xyoo dhau los, thaum tib neeg tseem tsis tau muaj peev xwm ua tau lub siab zoo, tab sis tau txhim kho lub cev kom zoo. Txoj hauj lwm tseem ceeb yog tua tsiaj.
Nws tau teev tseg los ntawm tsab ntawv O lossis tus lej Roman I, suav nrog kev faib tawm thoob ntiaj teb. Tus sau ntawm txoj hauv kev hais tias raws li kev noj zaub mov zoo ntawm cov neeg thaum ub tsuas yog siv cov nqaij xwb, kev noj zaub mov rau thawj pab pawg ntshav yuav tsum yog ua raws feem pua ntawm cov protein ntau ntawm cov nqaij.
Feem ntau yog qhov tseeb ntawm thawj pab pawg ntshav thiab ua kwv yees li 33% ntawm tag nrho cov pej xeem hauv ntiaj chaw.
Pawg ntshav thib ob
Muaj qhov kev xav pom zoo tias nyob hauv Nrab Hnub nyoog, poj niam, nkees nkees tas mus li ntawm cov txiv neej los ntawm kev yos hav zoov, tau pib txhim kho kev ua liaj ua teb. Ua tsaug rau kev noj zaub mov tsis tu ncua ntawm tsob ntoo keeb kwm, pab pawg ntshav thib ob tau tsim.
Thiaj li, cov tswv ntawm pawg ntshav thib ob yuav tsum suav nrog hauv lawv cov zaub mov tsawg dua cov zaub mov thiab ua lub ntsiab lus tseem ceeb ntawm cov khoom lag luam ntawm tsob ntoo keeb kwm.
Hauv qhov no, koj yuav tsum tau ceev faj heev thaum siv cov khoom lag luam mis nyuj, txij li ntawm qib caj ces tej zaum yuav muaj kev tsis haum rau lactose. Pawg ntshav thib ob raws li kev faib thoob ntiaj teb tau teev tseg los ntawm tsab ntawv A lossis tus lej Roman II.
Pawg ntshav thib peb
Muaj kev xav tias pawg ntshav no tau tsim tom qab ib tus neeg pib tshawb nrhiav qhov chaw tshiab thiab kov yeej thaj av uas tsis tau tshawb pom, tau pib coj kev ua neej nyob tsis muaj neeg nyob. Raws li kev faib thoob ntiaj teb, pawg ntshav no tau xaiv los ntawm tsab ntawv B lossis tus lej Roman III.
Pawg ntshav thib plaub
Nws yog pab pawg ntshav no hauv cov tshuaj uas suav tias yog ib qho ntawm qhov tsis paub tab, tab sis muaj kev xav tias nws tsim los ntawm kev hloov pauv noob uas tshwm sim los ntawm kev sib xyaw cov ntshav ntawm Mongols thiab Indo-Europeans.
Pawg ntshav thib plaub yog qhov tsawg tshaj plaws, uas ua rau muaj qee yam nyuaj hauv kev siv tshuaj. Raws li kev faib tawm thoob ntiaj teb, nws tau xaiv los ntawm cov tsiaj ntawv AB lossis tus lej Roman IV. Muaj ib qho txaus nyiam - tus menyuam tau txais plaub pawg ntshav tsuas yog cov niam txiv muaj pab pawg thib peb thiab thib ob. Hom no yuav tsis ua haujlwm yog tias ib tus niam txiv muaj thawj pawg ntshav.
Cov txiaj ntsig ntawm Kev Ntshav Hom Ntshav
Muab hais tias tsuas yog cov zaub mov uas tau sib xws nrog pab pawg ntshav tshwj xeeb tau noj, cov txiaj ntsig kev noj zaub mov zoo hauv qab no yuav tshwm sim:
- kev loj hlob tseem ceeb ntxiv;
- qhov pom ntawm tus neeg kuj txhim kho;
- muaj qhov qeeb hauv cov txheej txheem kev laus hauv lub cev;
- tiv thaiv kev ua haujlwm ntawm lub cev tau zoo dua, kev tiv thaiv muaj zog ntxiv;
- muaj txheej txheem ntuj ntawm kev poob phaus;
- kev ua kom tag nrho cov txheej txheem metabolic hauv lub cev pib.
Qhov tsis zoo ntawm hom ntshav noj
Dua li ntawm qhov tseeb tias lub hauv paus ntsiab lus ntawm kev noj zaub mov zoo heev rau lub cev, muaj qee qhov tsis zoo:
- Qhov tsis zoo ntawm cov txheej txheem no suav nrog qhov tseeb tias txog niaj hnub no, tsis muaj kev tshawb fawb tshawb fawb loj tau ua kom ntseeg siab tag nrho rau qhov ua tau zoo ntawm kev noj zaub mov no.
- Tab sis txhua hnub muaj ntau thiab ntau tus kiv cua ntawm cov txheej txheem no, txawm li cas los xij, nws tsis pom zoo kom siv nws ntawm koj tus kheej, txij li koj yuav tsum xub tham nrog kws kho mob.
- Muaj ib qho kev phom sij loj dua - kev noj zaub mov no tsis muab txoj hauv kev los yuag yuag sai sai, vim qhov hnyav dhau los tshwm sim qeeb heev.
- Txhawm rau kom tau txais daim duab zoo tshaj plaws, koj yuav tsum tso tseg qee yam khoom noj mus tas li thiab tas mus li, tab sis qhov kev xaiv zoo tshaj yuav yog hloov mus rau txoj cai noj zaub mov zoo rau nws.
Cov zaub mov noj rau thawj pawg ntshav
Qhov ntsuas tiv thaiv kab mob yog hom ntshav thiab Rh yam, uas tuaj yeem ua qhov zoo lossis tsis zoo. Rau kev xaiv noj zaub mov hauv qhov no, Rh factor tsis muaj teeb meem hlo li.
Thawj pab pawg ntshav kuj tseem tuaj yeem hu ua "yos hav zoov", txij li puag thaum ub kev noj zaub mov yog ua raws cov nqaij. Coj mus rau hauv tus account xws li kev noj haus, ib daim ntawv teev cov khoom lag luam tau muab tso ua ke uas yuav tsum muaj nyob hauv cov ntawv qhia zaub mov:
- nqaij ntshiv - qaib ntxhw, nqaij nyuj, nqaij nyuj, luav;
- txiv hmab txiv ntoo - txiv apples, cherries, figs;
- nqaij nruab deg - hake, pike, cod, trout;
- porridge;
- kefir thiab yogurt;
- nqaij nyuj siab;
- qe;
- roj, nws raug nquahu kom nres qhov kev xaiv ntawm cov khoom txiv ntseej;
- nplooj zaub - zaub ntsuab, zaub qhwv, zaub paj zaub;
- ntsuab tshuaj yej, tshuaj ntsuab tshuaj ntsuab (txiv qaub balm, mint, rosehip), tseem haus.
Cov khoom hauv qab no raug txwv:
- nplej zom;
- zaub - zaub qhwv, qos yaj ywm;
- cov khoom siv mis uas muaj feem pua ntawm cov ntsiab lus rog;
- txiv hmab txiv ntoo - melon, txiv pos nphuab, txiv apples;
- zaub qhwv;
- khoom qab zib - khoom qab zib, khoom qab zib, khoom qab zib;
- dej cawv;
- qhob noom xim kasfes;
- Kua kua txiv.
Noj zaub mov rau pawg ntshav thib ob - tso cai thiab txwv cov zaub mov
Txhawm rau kom muaj kev hloov pauv zoo pib tshwm sim hauv lub cev, nws yog qhov yuav tsum tau ua raws qee yam hauv paus ntsiab lus ntawm kev noj haus. Cov zaub mov hauv qab no yuav tsum muaj nyob hauv kev noj haus ntawm cov neeg uas muaj ntshav thib ob:
- lub hauv paus ntawm kev noj zaub mov yuav tsum yog zaub thiab txiv hmab txiv ntoo, tab sis tsis qaub - qhov tshwj xeeb yog txiv kab ntxwv, txiv puv luj, txiv apples, txiv ntoo qab zib;
- txiv roj roj;
- legumes, cereals - taum, lentils, oatmeal thiab buckwheat;
- nqaij nruab deg - liab salmon, tuna, squid, cws, halibut;
- khoom noj siv mis - kefir, yogurt, cheese muag muag, qaub cream;
- qe;
- cov khoom lag luam - barley, hlaws barley, buckwheat;
- txiv hmab txiv ntoo, nyiam dua tsis muaj qab zib - txiv qaub, txiv puv luj, cherry plum, kua, blueberry;
- tshuaj yej ntsuab;
- kua txiv tshiab thiab ntuj.
Nws raug nquahu kom tso tseg cov khoom xws li:
- cov hmoov nplej - semolina, nplej zom;
- nqaij cov khoom - nqaij npuas, nqaij liab, nqaij npuas kib;
- butter - pob kws thiab butter;
- cov khoom siv mis, txij li hauv cov neeg nrog pab pawg ntshav no, lawv ua rau lub cev hnyav dhau;
- txiv hmab txiv ntoo - tangerines, txiv tsawb, melon, txiv nkhaus taw;
- zaub - txiv lws suav, qos yaj ywm, nceb, eggplants, kua txob;
- tshuaj yej dub thiab dej qab zib zoo nkauj, khw tshuaj yej.
Cov zaub mov noj rau pab pawg ntshav thib peb
Thaum pawg ntshav thib peb tshwm sim, peb tuaj yeem hais tias tib neeg tau dhau los ua neeg tsis paub tab thiab tsis nyiam ua zaub mov ntau dhau, pib taug kev ntau dua thiab pom thaj chaw tshiab ntau dua.
Cov tuav ntawm pab pawg ntshav thib peb raug pom zoo kom ua lawv cov zaub mov los ntawm cov zaub mov hauv qab no:
- menyuam yaj, nqaij nyuj thiab menyuam yaj, nqaij nyuj;
- ntses nrog nqaij nruab deg - salmon, halibut, hake, pike perch, trout, flounder;
- cov khoom siv mis nyuj - tshis mis nyuj, kefir, tsev cheese, cheese muag muag, yogurt;
- qe;
- txiv roj roj;
- zaub tshiab - celery, kua txob, ntau yam sib txawv ntawm zaub qhwv thiab carrots;
- txiv hmab txiv ntoo - plum, kua, txiv hmab;
- cov hmoov nplej - waffles, qhob cij nplej;
- tshuaj ntsuab decoctions - sage, mint, sawv duav;
- kua txiv tshiab thiab tshuaj ntsuab.
Nws yuav tsum raug cais tawm ntawm koj cov ntawv qhia zaub mov:
- nqaij cov khoom - nqaij os, nqaij npuas;
- nqaij nruab deg - anchovies, seaweed, caviar, cw, crayfish, oysters;
- txiv hmab txiv ntoo - carom, pomegranate, persimmon;
- khoom noj siv mis - mis nyuj uas muaj feem pua ntawm cov rog;
- pob kws thiab roj paj noob hlis;
- cov khoom lag luam bakery - nplej thiab rye qhob cij, ncuav qab zib qab zib;
- zaub - txiv lws suav, zaub qhwv, taub dag, pob kws;
- dej cawv;
- dej qab zib thiab dej kas fes.
Khoom noj rau pawg ntshav thib plaub noj
Tsis ntev los no, pawg ntshav thib plaub tau tshwm sim, uas yog hom sib xyaw ntawm kev noj zaub mov zoo.
Cov neeg nrog pab pawg ntshav thib plaub tau qhia kom ua lawv tus kheej cov zaub mov los ntawm cov zaub mov hauv qab no:
- nqaij cov khoom;
- tshuaj yej ntsuab thiab kas fes;
- nqaij nruab deg - trout, mackerel, pike perch, tuna;
- txiv hmab txiv ntoo qab zib - kiwi, pineapple, cherries, plums, grapes;
- tej khoom ntses;
- zaub - beets, zaub paj, eggplants, qos yaj ywm;
- khoom noj siv mis - qaub cream, yogurt (hauv tsev), tshis cheese, qab zib;
- cereals - hmoov, oat bran, txhuv nplej, qhob cij;
- txiv roj roj;
- qe.
Nws tsis pom zoo kom ntxiv cov khoom ntawd rau hauv cov ntawv qhia zaub mov:
- nqaij cov khoom - nqaij npuas, lard, ham, nqaij qaib;
- cereals - buckwheat, nplej thiab pob kws hmoov;
- zaub - beets, celery, qej, eggplants, txiv lws suav, qos yaj ywm;
- tshuaj yej dub, dej qab zib carbonated;
- dej cawv.
Yuav ua li cas thiaj ua tau cov zaub mov raug, suav nrog koj cov ntshav?
Los ntawm daim ntawv teev cov khoom noj uas tau tso cai thiab txwv, nws tuaj yeem pom tias cov ntshav cov ntshav tsis yog tsuas yog raug, tab sis kuj yog zaub mov zoo. Yog tias koj ua raws ntau qhov tseem ceeb ntawm cov txheej txheem no, nws yuav ua tau tsis tsuas yog kom poob phaus, tab sis kuj tseem txhim kho koj tus kheej kev noj qab haus huv.
Nyob ntawm hom ntshav tshwj xeeb, koj tuaj yeem tsim qhov noj kom raug siv cov piv txwv hauv qab no cov ntawv qhia zaub mov.
Noj tshais:
- oatmeal porridge, pancakes, tshuaj yej ntsuab;
- buckwheat porridge, nqaij nyuj siab, qe qhuav, kas fes;
- scrambled qe nrog txiv lws suav, yogurt, mint tshuaj yej;
- mov porridge, scrambled qe, bran qhob cij, kefir;
- steamed luav cutlets, dib, mint tshuaj yej.
Noj hmo:
- borsch nrog nqaij ntshiv, zaub zaub siav, qe zaub xam lav nrog tshuaj ntsuab thiab dib, kua txiv tshiab;
- nqaij qaib kua zaub nrog zaub, stew zaub, kua txob qab zib, tshuaj yej ntsuab;
- kua zaub nrog meatballs, steak ci hauv qhov cub, noodles, tab sis tsuas yog los ntawm hmoov nplej;
- kua zaub nrog buckwheat thiab nqaij nyuj, salmon ci hauv ntawv ci, zaub xam lav nrog zaub;
- ntses kua zaub, stew nrog zaub thiab noodles.
Noj hmo:
- steamed ntses ncuav, zaub xam lav nrog zaub tshiab, tsev cheese casserole;
- pilaf nrog cov zaub ci, zaub txhwb qaib;
- nqaij qaib ci hauv qhov cub, zaub xam lav nrog cheese, qe thiab tshuaj ntsuab;
- qaib ntxhw goulash nrog tshuaj ntsuab thiab zaub tshiab;
- nqaij nyuj steak, ci zaub thiab txiv hmab txiv ntoo.
Cov piv txwv saum toj no cov zaub mov yuav pab noj tsis yog noj zaub mov zoo thiab noj qab nyob zoo xwb, tab sis kuj qab, ntxiv rau, lub cev yuav tau txais tag nrho cov vitamins thiab cov zaub mov tsim nyog, maj mam tshem tawm cov rog thiab hnyav dua.
Txhawm rau ua kom yooj yim dua los ua raws li kev noj zaub mov noj los ntawm pab pawg ntshav, koj tuaj yeem teeb tsa lub rooj nrog kwv yees li kev noj zaub mov, piav qhia tag nrho lub lim tiam. Qhov no yuav pab koj nco txog cov npe khoom noj uas raug txwv thiab txwv tsis pub thiab ua kom puv koj lub tub yees nrog zaub mov zoo.
