Tshawb nrhiav cov lus pom zoo los ntawm kws tshaj lij kev noj zaub mov zoo ntawm cov zaub mov noj kom thiaj li poob phaus sai vim yog rog. Yuav luag txhua tus neeg txaus siab rau yam zaub mov twg tuaj yeem noj thaum poob phaus. Qhov no yog ntuj tsim, vim tias koj xav kom ua tiav txoj haujlwm sai li sai tau. Hnub no peb yuav tham txog seb nws puas tuaj yeem noj taum hauv lub caij nplooj ntoo hlav thaum poob phaus, vim tias cov khoom no muaj cov khoom noj uas muaj carbohydrates ntau.
Raws li koj tej zaum paub, nws yog carbohydrates uas tau nquag liam rau kev nce roj ntau hnub no. Tau ntev heev, cov kws qhia zaub mov noj zaub mov tau hais kom cov neeg uas muaj teeb meem hnyav yuav tsum tsis txhob noj taum. Txawm li cas los xij, lawv lub tswv yim tau hloov pauv ntau tom qab kev sim ua ntu zus. Cov kws tshawb fawb tau pov thawj tias taum pauv qeeb ua thiab nqus cov carbohydrates. Qhov tseeb, koj tus kheej tej zaum twb tau nkag siab tias peb cov lus teb yuav yog rau lo lus nug seb nws puas tuaj yeem noj taum hauv lub caij nplooj ntoo hlav thaum poob phaus. Txawm li cas los xij, cia peb ua tib zoo saib txhua yam.
Cov txiaj ntsig ntawm kev noj taum thaum poob phaus
Taum tau raug txiav txim siab tias yog lub tsev khaws khoom muaj txiaj ntsig zoo. Vegans nquag siv hom taum no ua lwm txoj hauv kev rau nqaij. Txawm hais tias cov protein sib xyaw hauv cov nqaij muaj qhov ua tiav ntau dua amine profile, taum yog qhov qis dua.
Protein suav txog 40 feem pua ntawm tag nrho cov noob taum. Tej zaum koj paub tias cov khoom noj muaj txiaj ntsig no tsis yog siv los tsim thiab txuas ntxiv cov txheej txheem ntawm tes ntawm txhua lub cev nqaij daim tawv, tab sis tseem yuav daws lwm yam teeb meem. Yog li, cia peb hais tias lub cev tiv thaiv kab mob siv amines los ua cov tshuaj tiv thaiv kab mob. Niaj hnub no, cov kws noj zaub mov pom zoo hloov cov nqaij nrog taum thaum siv cov zaub mov qis-carb.
Cia peb taw qhia qhov txiaj ntsig tseem ceeb tshaj plaws ntawm taum:
- Nws siv qhov chaw zoo tshaj plaws ntawm cov ntxhia fiber uas xav tau los ntxuav lub cev thiab txhim kho kev zom zaub mov.
- Cov muaj pes tsawg leeg suav nrog cov tshuaj uas ua kom nrawm ua ke ntawm cholecystokinin. Qhov no nyeg txhim kho cov metabolism hauv rog.
- Cov protein sib xyaw uas muaj nyob hauv taum tau sai thiab ua tau zoo los ntawm lub cev. Nws yog ib qho tseem ceeb kom nco ntsoov tias lub zog hluav taws xob ntawm taum yog qhov qis dua piv rau ntses lossis nqaij.
- Ua tau zoo tiv thaiv kev ua haujlwm ntawm alpha-amylase, yog li ua rau qeeb nqus cov hmoov txhuv nplej siab. Kev piav qhia yuav tsum tau ua ntawm no - cov cuab yeej no tsuas yog nyob hauv cov noob taum dawb.
Ntxiv rau txhua qhov saum toj no muaj cov vitamins thiab cov zaub mov loj. Piv txwv, 100 grams taum muaj ib feem peb ntawm kev noj zinc txhua hnub, uas yog qhov tseem ceeb rau txiv neej kev noj qab haus huv.
Hom taum rau poob phaus thaum caij nplooj ntoo hlav
Yog li koj nkag siab tias nws puas tuaj yeem noj taum nyob rau lub caij nplooj ntoo hlav thaum poob qhov hnyav thiab yuav ua li cas kom raug, koj yuav tsum nkag siab hom taum uas nrov tshaj plaws.
- Dub taum. Hauv peb lub tebchaws, hom taum no tsis nrov heev, txawm hais tias nws muaj txiaj ntsig zoo rau lub cev. Ib puas grams ntawm cov khoom no muaj ntau dua 100 feem pua ntawm cov pov tseg folic acid xav tau. Cov xim dub tau tsim vim muaj cov anthocyanins nyob hauv cov muaj pes tsawg leeg, uas tuaj yeem tiv thaiv peb ntawm kev mob qog noj ntshav. Nco ntsoov tias taum dub ua noj sai txaus thiab, tsis zoo li lwm yam legumes, lawv tsis tas yuav tsau. Lub saj qab thiab cov qauv tshwj xeeb buttery tuaj yeem txaus siab rau cov kev xav tau ntawm cov khoom qab zib tshaj plaws. Nyob rau tib lub sijhawm, nws tsim nyog hais txog qhov ntxhiab tsw tshwj xeeb, uas tseem tsis tuaj yeem ua rau leej twg tsis quav ntsej.
- Ntsuab taum. Qhov ntau yam no yog qhov sib txawv ntawm cov qoob loo thiab lub npe thib ob ntawm cov qoob loo no yog taum ntsuab (asparagus lossis qab zib). Hauv peb cov khw muag khoom, cov khoom no tuaj yeem pom khov lossis ua kom dawb. Asparagus taum tau nrawm ua noj thiab tsuas yog ntxiv dej me ntsis rau cov taum kom lawv npaj tau noj hauv ob peb feeb. Sab nraud, taum ntsuab yog cov taum ntsuab, thiab cov nplej nyob hauv. Lawv saj tuaj yeem muab piv rau taum ntsuab. Nws yuav tsum tau sau tseg tias taum qab zib muaj cov nroj tsuag fiber ntau me ntsis piv rau lwm yam legumes. Tab sis hais txog tus naj npawb ntawm carotenoids, taum ntsuab yog ib tus thawj coj.
- Dawb taum. Nws yog cov noob taum dawb uas paub zoo rau ntau tus ntawm peb cov neeg nyob sib ze. Hom taum no yog tus thawj coj ntawm cov nroj tsuag fiber. Ib qho ntxiv, nws muaj cov khoom lag luam thiab ntau ntawm kab kawm, piv txwv li, cov vitamins PP, C, ntxiv rau cov zaub mov tooj liab, zinc, magnesium. Tsuas yog qhov tsis zoo rau taum dawb yog lub sijhawm lawv ua noj. Txhawm rau ua kom cov txheej txheem no nrawm dua, koj yuav tsum xub tsau nws, thiab ntxiv ob peb diav zaub roj thaum ua noj. Peb pom zoo ntxiv ntsev rau taum dawb ntawm theem kawg ntawm cov txheej txheem.
- Liab taum. Hom taum no muaj ntau tshaj plaws ntawm cov tshuaj tiv thaiv kab mob uas yuav tiv thaiv koj tau zoo los ntawm cov dawb radicals. Txhua leej txhua tus paub zoo txog cov tshuaj phem no. Peb nco ntsoov tias vim qhov ua tau zoo no, taum liab tuaj yeem tiv thaiv kev txhim kho mob qog noj ntshav, thiab tseem ua rau qeeb kev laus. Cov khoom no tseem muaj txiaj ntsig zoo rau poj niam, vim nws txhim kho kev muaj menyuam. Nws kuj tseem pom zoo kom tsau cov khoom no ua ntej ua noj.
- Taum taum. Feem ntau, thaum tham txog seb nws puas tuaj yeem noj taum hauv lub caij nplooj ntoo hlav thaum poob phaus, nws yog cov kaus poom uas yog lub ntsiab lus. Nco ntsoov tias thaum cov kaus poom, taum ua tau zoo tsis poob lawv cov txiaj ntsig. Yog li, koj tuaj yeem nyab xeeb siv taum hauv daim ntawv pickled.
Muaj pes tsawg lub taum taum tuaj yeem noj thaum noj?
Tam sim no ntawm net koj tuaj yeem pom ntau qhov sib txawv ntawm cov phiaj xwm kev noj zaub mov zoo, uas yog ua los ntawm taum. Ib qho ntawm cov neeg nyiam tshaj plaws yog Ducan pluas noj thiab cov dej cawv. Tam sim no peb yuav tham txog nws hauv cov ncauj lus kom ntxaws, tab sis rau tam sim no, peb nco ntsoov tias cov kws noj zaub mov zoo qhia kom siv cov taum ntau yam thaum poob phaus. Hauv lawv lub tswv yim, cov khoom lag luam no yuav tsum muaj kwv yees li 10 feem pua ntawm tag nrho cov zaub mov noj.
Yooj yim hais, koj tuaj yeem nyab xeeb noj taum ob zaug nyob rau lub lim tiam. Tsuas yog qhov sib txawv ntawm no yog qhov ntsuas ntawm tus nqi zog ntawm ntau hom taum. Cov thawj coj ntawm no yog taum dawb thiab dub, tab sis asparagus yog qhov qis tshaj plaws ntawm txhua qhov.
Nyeem txog Ducan qhov "nres" noj zaub mov
Lub hauv paus ntawm txoj haujlwm pabcuam zaub mov no yog txheej txheem txheej txheem rau txheej txheem ntawm kev poob phaus. Nyob rau hauv tag nrho, tus tsim ntawm kev noj zaub mov txawv sib txawv plaub theem. Hauv thawj ob, muaj qhov hnyav poob sai, thiab tom qab ntawd cov txiaj ntsig tau muab tso ua ke.
Thawj theem ntawm kev noj zaub mov yog luv tshaj plaws thiab kav ntev li 2 txog 10 hnub. Tus lej tseeb nyob ntawm seb pes tsawg phaus koj xav poob. Cov npe khoom noj pom zoo rau thawj theem yog dav heev, thiab koj tuaj yeem noj cov nqaij ntshiv, ntses thiab nqaij nruab deg, qe, thiab cov khoom siv mis muaj roj tsawg. Kuj tseem muaj peb txoj cai yooj yim uas koj yuav tsum tau ua raws nruj nyob rau theem no:
- Noj ib thiab ib nrab diav ntawm oat bran txhua hnub. Cov khoom no tuaj yeem hloov nrog ntsuab buckwheat lossis oatmeal.
- Haus tsawg kawg ib thiab ib nrab litres dej.
- Siv sijhawm 20 feeb taug kev txhua hnub.
Theem ob yog tsim los kom ntseeg tau tias qhov siab tshaj plaws ntawm cov txheej txheem lipolysis thiab nws yog lub sijhawm no uas koj yuav ua haujlwm hnyav. Cov txheej txheem ntawm theem ob yog qhov yooj yim heev thiab koj yuav tsum tau noj cov zaub mov uas muaj cov protein sib xyaw, thiab hnub tom ntej ntxiv zaub rau lawv. Thoob plaws theem thib ob, koj yuav tsum hloov khoom noj ib yam nkaus.
Ntxiv mus, nws tsis tas yuav ua qhov no txhua txhua hnub, txawm hais tias yog tias koj muaj teeb meem hnyav nrog kev rog dhau, ces cov phiaj xwm tshwj xeeb no yog qhov zoo tshaj plaws. Ib zaug ntxiv, muaj peb txoj cai kom ua raws lub sijhawm thib ob:
- Haus 1.5 mus rau 2 liv dej txhua hnub.
- Tus nqi ntawm oat bran noj yuav tsum tau nce mus rau ob diav.
- Lub sijhawm taug kev hauv huab cua ntshiab nce mus txog ib nrab teev.
Hauv theem peb ntawm Pierre Ducant txoj kev noj zaub mov zoo, koj yuav tsum sib sau ua ke cov txiaj ntsig tau txais. Cov ntawv qhia zaub mov tau dhau los ua ntau yam sib txawv thiab yuav luag txhua qhov kev txwv ntawm cov zaub mov raug tshem tawm. Nov yog cov zaub mov uas koj tuaj yeem siv nyab xeeb hauv theem peb:
- Cheese, cov rog cov ntsiab lus uas tsis ntau dua 40 feem pua.
- Tsis pub ntau tshaj ob daim rye lossis qhob cij tag nrho.
- Txhua yam txiv hmab txiv ntoo tsuas yog txiv hmab thiab txiv tsawb.
- Nqaij npuas, nqaij npuas thiab yaj.
- Pasta, tab sis tsuas yog los ntawm durum nplej.
- Cov nplej tag nrho, yog tias koj noj dawb, tom qab ntawd txwv qhov nyiaj.
- 1 los yog 2 ci los yog hau qos yaj ywm uas tsis tau muab rhaub.
Txawm li cas los xij, qhov no tsis yog txhua qhov, thiab thaum sib sau ua ke cov txiaj ntsig, koj tuaj yeem npaj sijhawm so rau koj tus kheej, vim tias koj tuaj yeem noj cov khoom qab zib. Tau kawg, koj tsis tuaj yeem noj lawv thaum yav tsaus ntuj. Koj yuav tsum tau tso tseg ib hnub ib lub lim tiam rau kev siv cov khoom tshwj xeeb cov protein. Tseem nyob hauv qhov siv thiab cov cai uas koj tseem yuav tau ua raws:
- Siv ob dia ntawm oat bran txhua hnub.
- Tus nqi dej yog tib yam li 1.5-2 litres ib hnub.
- Lub sijhawm taug kev txhua hnub yog 25 feeb.
Raws li koj tuaj yeem pom, tsis yog txhua qhov kev noj zaub mov nruj. Ntxiv mus. Nws yog cov phiaj xwm noj zaub mov zoo li Ducan kev noj zaub mov uas muaj peev xwm muab cov txiaj ntsig pom tau yam tsis muaj kev puas tsuaj rau lub cev.
Daim ntawv qhia rau kev noj qab haus huv taum cutlets tau nthuav tawm hauv cov vis dis aus hauv qab no:
