Qhov nrov tsawg-carb noj cov zaub mov: ntawv qhia zaub mov rau cov lim tiam

Rov qab nyob rau hauv lub 70s ntawm lub xeem tiam, Americans pib ntshai ntshai carbohydrates, xav tias lawv muaj txim txhaum nyob rau hauv tag nrho cov ntxiv phaus. Nyob rau hauv lub post-Soviet lub teb chaws raws li povalny rejection ntawm cereals, khob cij thiab nplej zom kom poob ceeb thawj pib xwb nyob rau hauv lub 90s. Tab sis kiag li tsis txhob noj carbohydrates yuav tsum tsis txhob yuav - vim hais tias koj yog depriving lawv tus kheej lub qhov ntawm ntau cov vitamins thiab minerals.

Mus kom ze rau qhov teeb meem ntawm qhov ceeb thawj tsis yog tsim nyog rau lub siab: koj yuav tsis cia li muab up tej yam zaub mov los yog txawm txhob noj. Lub cev xav tau kev pab yuav tau txais txaus noj haus rau cov ua haujlwm kom zoo. Tab sis, yog hais tias koj xav tau kom sai tau tshem ntawm ib tug ob peb ntxiv kilos, qhov uas tsis muaj-carb noj cov zaub mov, ib cov zaub mov rau cov lim tiam rau cov uas muaj xws li ib tug ntau yam ntawm cov khoom noj yuav pab tau kom koj poob phaus. Tab sis koj yuav tsis mus tshaib plab.

Muaj ntau ntau noj mov xaiv nrog ib tug tsawg cov ntsiab lus ntawm cov tebchaw: nyob rau hauv lub txhua hnub khoom noj yuav tsum yog los ntawm 20 mus rau '60 Tej tug tsawg-carb noj cov zaub mov, ib cov zaub mov rau cov lim tiam nyob rau hauv uas koj yuav tsum tau paub hais tias, pab kom koj poob mus rau 2 kilos nyob rau hauv xya hnub. Txawm li cas los, txawm hais tias koj xaiv ib tug tsawg txhav version ntawm nws, koj cov zaub mov tseem yuav nyob deb ntawm balanced. Cov khoom noj yuav predominate cov nqaijrog, uas yuav ua mob rau tus tsis muaj zog txaus lub raum, lub siab thiab mob huam nyob rau hauv feem ntau.

Ua ntej koj sim xav txog tej yam yuav ua li cas cov uas tsis muaj-carb noj cov zaub mov, ua ib tug ntawv qhia zaub mov rau cov lim tiam, nws yog zoo dua rau sab laj ib tug kws kho mob, thiab mus saib tsis tau tsuas yog xav tau ib tug kws qhia noj haus, tab sis ib tug neeg txawj kho mob. Tom qab ib qho zuag qhia tag nrho kev ntsuam xyuas nws yuav tsum tau qhia rau lub xeev kev kho mob, seb koj yuav nqa tawm nyob rau hauv nws lub cev xws thwmsim.

Txawm tias ib tug xov tooj ntawm rave kev xyuas los ntawm cov neeg uas txaus siab rau poob nyhav ntxiv thaum twg nqi, muaj coob tus neeg tsis txhob hnov qab hais qhov tseeb hais tias raws li ib tug tshwm sim ntawm cov khoom noj khoom haus muaj ib tug rhuav tshem, muaj ib tug peculiar tsis hnov tsw ntawm lub qhov ncauj. Cov neeg uas muaj tej yam teeb meem nrog rau cov mob huam, tsis muaj peev xwm mas xws li ib tug protein load. Ib tug uas tsis muaj-carb noj haus rau ib lub lim tiam, tej zaum yuav tsis entail loj txim, tab sis tsis xav kom lub siab-blowing tau los ntawm nws. Tab sis qhov kev hloov nyob rau hauv lub sij hawm ntev mov yuav ua rau cem quav los yog, conversely, raws plab, ua mob raum.

Kev txiav txim siab mus sim xav txog tej yam dab tsi rau hauv lub tsawg-carb noj cov zaub mov, ib cov zaub mov rau cov lim tiam no yog qhov zoo uas yuav tau ua ke nrog ib tug tej counselor. Lub fact tias cov ntse hloov ntawm lub hwj chim yuav tsis muab cov kev kawm no. Yuav kom txo tau tus nqi ntawm cov carbohydrates yuav tsum maj mam. Nws yuav pab kom cov lub cev maj mam kom hloov mus rau cov kev hloov, thiab poob pib mus sai. Rov qab mus rau ib tug qub noj cov zaub mov yuav tsum kuj yuav maj mam ua tus nqi ntawm cov carbohydrates yog tsis ntau tshaj 10 grams tauj ib lub lim tiam.

Yog hais tias koj xav mus poob ceeb thawj sai sai thiab koj xav tias qhov zoo tshaj plaws uas tsis muaj-carb noj haus rau lub hom phiaj no, ib lub rooj uas qhia tus nqi ntawm cov protein, rog, carbohydrate thiab calorie cov ntsiab lus sib txawv ntawm cov khoom yuav tsum indispensable. Nrog nws koj mam li yuav tau mus nce ib cov zaub mov raws li koj nyiam. Tab sis tsis txhob hnov qab tias haus txiv hmab txiv ntoo thiab cereals, albeit nyob rau hauv txwv ntau, nws yog tseem tsim nyog.