Hauv kev xaiv cov zaub mov raug, muaj ntau yam los txiav txim siab, suav nrog saj, khoom noj khoom haus, kab lis kev cai, kev them taus, thiab kev nyiam tus kheej. Nws yog ib qho kev nkag siab yuam kev tias txhua yam uas saj zoo yog qhov tsis zoo rau koj.
Xav txog Metabolic Typing yog tias koj muaj teeb meem kev noj zaub mov.
Cov kauj ruam
Kauj Ruam 1. Nyeem daim ntawv lo
Nco ntsoov tias txhua tus neeg cov kev xav tau kev noj haus sib txawv. Xav txog kev nyeem ob qhov tseeb ntawm cov khoom noj thiab cov npe khoom xyaw. Saib Yuav Ua Li Cas Nyeem Ntawv Tseeb Khoom Noj ntawm Cov Ntawv Qhia Khoom Noj kom paub ntau ntxiv. Qee tus neeg siv khoom, piv txwv li, txhawj xeeb heev txog kev zam kom tsis muaj fructose pob kws phoov ntau. Nyeem cov khoom xyaw kuj tseem tuaj yeem qhia koj seb cov roj zoo li cas (xws li canola, soy, lossis xibtes) tau siv hauv cov zaub mov. Nyeem cov ntawv qhia zaub mov kom pom cov zaub mov uas ua tau raws li qhov koj xav tau kev noj haus. Qee tus neeg yuav tsum poob phaus thiab noj zaub mov muaj calorie tsawg; lwm tus neeg yuav tsum tau hnyav thiab noj zaub mov muaj calorie ntau. Qee tus neeg muaj teeb meem zom zaub mov thiab xav tau nce lossis txo lawv cov kev noj haus fiber ntau.
Kauj Ruam 2. Xaiv cov khoom noj uas muaj cov rog zoo
Txiav cov rog yuav pab koj txiav cov calories, tab sis nco ntsoov tias koj tau txais txaus ntawm cov rog zoo, xws li cov rog monounsaturated thiab cov roj ntsha tseem ceeb, suav nrog omega-3 thiab omega-6 fatty acids. Cov roj txiv ntseej, roj canola, ntses rog, txiv ntseej, noob, thiab cov noob taum yog cov hauv paus ntawm cov rog zoo uas yuav muaj txiaj ntsig lipid profile. Cov roj txiv laum roj tsawg (xws li Zoo 'n Txiv laum huab xeeb) ua rau koj muaj calories tsawg, tab sis koj plam cov rog zoo. Cov rog tsis zoo suav nrog cov saw ntev saturated fatty acids thiab trans fat. Txwv tsis pub cov rog tsis zoo yog qhov tshwj xeeb tshaj yog rau cov tib neeg muaj kab mob hauv lub plawv lossis muaj feem cuam tshuam rau mob plawv. Nco ntsoov tias ib gram ntawm cov rog muaj cuaj calories, tab sis daim ntawv lo khoom noj feem ntau suav cov lej. Rau cov zaub mov uas muaj ob grams rog, daim ntawv lo yuav nyeem, "Calories los ntawm cov rog: 20," txawm hais tias cov rog yeej pab tau kaum yim calories.
Kauj Ruam 3. Saib cov protein ntau
Qee leej neeg tsis tau txais cov protein txaus; qee leej neeg tau txais ntau dhau. Cov protein pab tsim cov leeg, kho cov cell, thiab tsim cov tshuaj hormones, xws li thyroxine los ntawm tyrosine lossis serotonin los ntawm tryptophan. Cov neeg ncaws pob xav tau cov protein ntau kom tau txais kev tswj hwm lawv lub cev. Hmoov tsis zoo, cov protein ntau dhau nyuaj rau ntawm ob lub raum.
Kauj Ruam 4. Nyiam cov carbohydrates yooj yim, thiab nyiam cov nplej tag nrho kom ua kom huv
Cov carbohydrates yooj yim yog tshaib plab thiab siv dag zog ntau dua txhawm rau zom cov carbohydrates yooj yim (aka suab thaj), tswj koj cov ntshav qab zib. Cov nplej tag nrho pab ua kom koj cov ntshav qab zib ruaj khov ntau dua li cov carbohydrates ua kom huv. Cov neeg ncaws pob siv cov carbohydrates rau lub zog; lawv hu nws "carb loading." Carbohydrates yog lub cev lub hauv paus tseem ceeb ntawm lub zog, tab sis yog tias koj xaiv ua raws li kev noj zaub mov qis-carbohydrate, cov rog thiab cov protein kuj tseem tuaj yeem siv rau lub zog.
Kauj Ruam 5. Saib cov ntsiab lus fiber
Fibre yog cov carbohydrates uas nqus tsis tau thiab tuaj yeem muab faib ua hom soluble thiab tsis yaj. Tus neeg nruab nrab tau txais tsuas yog ib nrab ntawm cov fiber ntau uas nws xav tau. Ob peb tus neeg muaj teeb meem zom zaub mov thiab xav tau txiav cov fiber, tshwj xeeb yog cov zaub mov tsis haum. Cov fiber ntau yaj hauv cov dej thiab ua cov gel uas soothes cov hnyuv. Nws yuav muaj txiaj ntsig rau qee tus neeg uas muaj teeb meem zom zaub mov thiab daws raws plab los ntawm kev txav cov zaub mov hla cov hnyuv. Ntawm qhov tsis sib xws, fiber ntau tsis tuaj yeem yaj dej thiab nyuaj rau lub cev zom. Nws muaj qhov ntxhib ntxhib (uas qee zaum yuav tsis zoo rau kev zom zaub mov tsis zoo) thiab pab tiv thaiv cem quav los ntawm kev txav zaub mov hla cov hnyuv. Ob qho tib si cov dej haus thiab cov dej tsis tuaj yeem ua kom tsis tu ncua los ntawm kev muab ntau rau cov quav. Fiber tuaj yeem txo qhov kev pheej hmoo mob qog noj ntshav thiab mob ntshav qab zib los ntawm kev ua kom cov ntshav qab zib nce ntxiv tom qab noj zaub mov.
Kauj Ruam 6. Nrhiav cov suab thaj ntxiv
Qee cov zaub mov muaj txiaj ntsig zoo, xws li yogurt thiab spaghetti sauce, tuaj yeem ua rau muaj suab thaj ntau, yog li saib cov ntsiab lus qab zib hauv Cov Lus Tseeb Khoom Noj. Nco ntsoov tias ntau yam khoom noj muaj tsawg kawg yog ob peb grams qab zib ib txwm muaj, yog li koj yuav tsum txheeb xyuas cov khoom xyaw. Qab zib mus los ntawm ntau lub npe, suav nrog kua txiv kab ntxwv thiab dextrose.
Tsis txhob dag los ntawm cov txiv hmab txiv ntoo-flavored khoom. Ua ntej koj yuav cov txiv hmab txiv ntoo popsicles lossis khoom qab zib, nco ntsoov tias koj tau txais cov txiv hmab txiv ntoo tiag. Cov txiv hmab txiv ntoo uas muaj cov khoom qab zib yuav tsis muaj txiv hmab txiv ntoo hlo li; xyuas cov khoom xyaw. Lub sij hawm "txiv hmab txiv ntoo-tsw" ntawm cov khoom feem ntau yog chij liab; cov khoom tau ua nrog cov khoom qab zib ntawm cov txiv hmab txiv ntoo (uas tsis muaj txiaj ntsig kev noj haus) thiab ntxiv qab zib. Kev haus cov kua txiv hmab txiv ntoo tiag tiag yog qhov zoo dua li haus cov dej qab zib uas muaj txiv hmab txiv ntoo tsuas yog kaum feem pua xwb
Kauj Ruam 7. Txheeb xyuas cov ntsiab lus sodium
Sodium ua rau koj cov ntshav siab los ntawm kev tiv thaiv nitric oxide, cov pa uas ua rau cov hlab ntshav so. Ib sab phaj, xws li cov qos yaj ywm hlais, yuav siv li ib feem tsib lossis ib feem plaub ntawm koj cov nyiaj pab rau sodium. Koj tseem tuaj yeem pom tsis muaj sodium hloov pauv ntsev hauv khw muag khoom. Sodium tsis tshua muaj kev txhawj xeeb rau cov neeg uas tsis muaj ntshav siab. Qhov tseeb, cov kis las yuav xav tau sodium ntau vim tias sodium poob hauv qhov hws. Sodium yog cov ntxhia tsim nyog rau lub neej.
Kauj Ruam 8. Saib cov khoom noj uas muaj cov poov tshuaj ntau
Potassium yog qhov tseem ceeb tshwj xeeb rau cov kis las vim tias lawv poob nws los ntawm qhov hws. Potassium kuj pab txo cov ntshav siab.
Kauj Ruam 9. Nco ntsoov ua kom tau raws li qhov xav tau ntawm cov vitamins thiab ntxhia
Cov lus qhia muaj kev ntseeg tau rau cov neeg feem coob, tab sis tej zaum yuav muaj qee lub sijhawm koj xav tau kom tau txais cov vitamins lossis ntxhia. Tej zaum koj yuav xav ntxiv cov vitamin C ntxiv rau koj cov zaub mov thaum koj muaj mob lossis muaj pob txha. Qee qhov ntawm cov pejxeem yuav muaj kev xav tau cov khoom noj sib txawv. Cov me nyuam muaj cuaj-rau kaum yim xyoos xav tau 1,300 milligrams ntawm calcium. Cov menyuam hnub nyoog cuaj kaum-rau tsib-xyoos xav tau 1,000,000 mg ntawm calcium. Cov tib neeg laus dua tsib caug xav tau 1,200 milligrams. Kev noj cov tshuaj Calcium yuav tsum siab dua thaum tseem hluas los pab cov hluas tsim cov pob txha thiab nyob rau hnub nyoog nruab nrab los pab tiv thaiv kev pheej hmoo ntawm txha pob txha.
Kauj Ruam 10. Txwv cov roj (cholesterol) los ntawm cov khoom noj
Tsuas yog cov khoom tsiaj muaj cov roj (cholesterol), cov roj zoo li cov khoom uas tuaj yeem ua rau muaj kev pheej hmoo ntawm kev mob plawv los ntawm kev nqaim cov hlab ntsha.
Nkag siab tias kev noj zaub mov noj cov roj (cholesterol) tsis zoo ib yam li cov roj (hauv koj) cov roj (cholesterol), thiab feem ntau muaj kev sib txheeb me me nrog nws. Cov roj (cholesterol) tsis zoo hauv lub cev tsis hnyav los ntawm kev noj cov zaub mov uas muaj cov roj (cholesterol), tshwj tsis yog qee yam (tsawg heev)
Lub tswv yim
- Sim ntau yam khoom noj. Koj puas tau sim taum paj? Thaum twg yog zaum kawg uas koj yuav cov nplej tshiab? Tsuas muaj ib txoj hauv kev kom paub seb koj puas nyiam zaub mov, thiab qhov ntawd yog saj nws. Noj ntau yam zaub mov ua rau koj muaj ntau yam khoom noj muaj txiaj ntsig.
- Sim ua kom tau ntau ntxiv rau koj cov nyiaj. Tsis txhob tso cov txiv hmab txiv ntoo thiab zaub tshiab kom txuag tau nyiaj. Txuag nyiaj txaus rau zaub mov noj qab haus huv.
- Yuav cov khoom lag luam. Sib piv cov khoom xyaw hauv khw muag khoom nrog cov khoom lag luam saum toj kawg nkaus. Cov khw hauv khw feem ntau pheej yig dua. Saib koj daim coupon, txawm yog; nrog koj daim coupon, lwm lub npe yuav ua tau qis dua li lub khw muag khoom.
- Saib rau cov nqaij tshiab thiab hloov mis yog tias koj yog vegan. Koj tsis txwv rau veggie burgers. Tam sim no koj tuaj yeem Muaj Tsis Dogs thiab Tofu Pups nyob rau hauv qhov chaw ntawm cov dev kub, Fakin 'Bacon, Sham Ham, thiab Phoney Baloney. Burger vaj ua rau ntau yam khoom vegan, suav nrog riblets thiab nqaij tsis qab zib thiab qaub nqaij npuas.
- Koj lub cev ib txwm yuav qhia koj qhov yog rau koj, tab sis koj yuav tsum mloog. Feem ntau peb tso cov teeb meem zom zaub mov tsis zoo xws li tsam plab, roj, cem quav lossis raws plab thiab mus rau tom khw muag tshuaj. Tag nrho cov no tuaj yeem yog lub cim qhia tias koj tau noj qee yam uas koj lub cev tsis pom zoo.
Lus ceeb toom
- Tsis txhob yuam cov khoom noj rau cov neeg uas tsis kam lawv rau kev coj noj coj ua/haiv neeg.
- Nco ntsoov tias koj lub cev hloov pauv nrog lub sijhawm. Dab tsi koj lub plab zom mov tuaj yeem zam tau yooj yim thaum koj tseem hluas yuav ntau dhau rau nws tam sim no.
