Ntawm no yog txhua yam koj ua tau noj rau ntawm Qab Zib Busters Noj
Cov Khoom Qab Zib Khoom Qab Zib Khoom Qab Zib (Food Bonders) qhia txog kev tshem tawm cov carbohydrates thiab cov khoom noj khoom haus glycemic. Nws tau pom nyob rau hauv phau ntawv zoo tshaj plaws, "Qab Qab Zib Busters!" Txiav Txim Siab Los Sib Haum "H. Leighton Steward, Sam S. Andrews, Morrison C. Bethea, thiab Luis A. Balart. Kawm cov kev qhia ntawm kev noj haus no thiab ib daim ntawv teev cov khoom noj uas muaj kev txwv los yog tso cai.
Tsim los ntawm Qab Zib Busters Noj
Cov "Qab Zib Busters" sau txog 40 feem pua ntawm cov calorie ntau ntau hauv cov khoom noj uas tau los ntawm fiber ntau, glycemic carbohydrate tsawg , 30 feem pua ntawm cov protein, thiab li 30 feem pua (tab sis ntau npaum li 40 feem pua) los ntawm cov rog feem ntau (unsaturated).
Ntawm qhov tod tes, lawv hais tias tib neeg yuav noj ntau li 50 txog 55 feem pua cov carbohydrate thiab tseem nyob hauv cov kev noj haus. Txawm li cas los xij, lawv tsis hais qhov twg ntxiv rau 10 mus rau 15 feem pua ntawm cov carbs yuav tsum tau los ntawm, muab cov protein ntau thiab cov lus qhia rog.
Carbohydrates: Forbidden vs. Acceptable
Kev noj zaub mov muaj cov khoom noj uas muaj cov kab mob carbohydrate uas yuav tsum tau zam, xws li qhob cij dawb, hmoov nplej dawb, hmoov nplej dawb, qab zib, khoom ntxiv nrog qab zib , qee cov txiv hmab txiv ntoo qis (txiv tsawb, raisins, pineapple), feem ntau cov zaub zaub (qos yaj ywm, parsnips), thiab pob kws. Cov kaus poom ntim tau muaj xws li legumes, cov khoom tseem grain, thiab cov khoom siv mis nyuj uas muaj roj tsawg tsawg uas tsis ntxiv ntshav qab zib.
Saib ntawm daim ntawv teev npe nyob rau hauv qab no.
Nqaij, Ntses, thiab Qe
Kev noj haus qhia tawm noj nqaij ntshiv , tshem tawm ntawm daim tawv nqaij los ntawm nqaij qaib thiab trimming rog ntawm lean nqaij nyuj, yaj, thiab nqaij npuas. Tag nrho cov ntses thiab cov nqaij nruab deg tau tso, xws li cov qe tag nrho. Txawm li cas los xij, tsis pub pub mov rau noj.
Sibhawm
Yeej tsis muaj roj ntau npaum li cas, tab sis cov roj nyeem tsis yog txwv tsis pub noj mov raws li nws nyob hauv cheeb tsam thiab Chaw Noj Qab Haus Huv .
Npauj npaim xam phaj, piv txwv. Daim ntawv teev npe nkag muaj cheese rau nws. Txawm li cas los xij, cov roj nyeem yuav tsum tsis txhob muaj ntau tshaj 10 feem pua ntawm kev noj haus (tab sis tsis muaj cov txheej txheem tiag tiag los ntawm cov sau phau ntawv yuav ua li cas kom ua tau li no).
Txwv cov Cawv thiab Caffeine
Ib khob ntawm ib tug dej cawv nrog ib pluag mov noj tau, nrog qhuav liab cawv dua. Npias yog tawm-txwv. Txwv caffeine rau ob mus rau peb khob khob caffeinated txhua hnub, thiab tsawg dua yog qhov zoo dua.
Sij hawm noj mov
Cov neeg tuaj yeem sib faib lawv qhov kev noj mov ntawm txhua qhov chaw ntawm peb mus rau mov noj rau ib hnub, nyob ntawm lub sijhawm thiab yam ua haujlwm zoo rau txhua tus neeg. Lawv qhia tsis pub noj mov tom qab 8 teev tsaus ntuj Cov txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo yuav tsum noj cov zaub mov txawv ntawm lwm cov khoom noj, tab sis lawv tsis yeem txog qhov no.
Qhov ntau thiab tsawg
Cov phau ntawv tsis muab qee qhov kev ntsuas rau feem, tab sis tsuas xav kom tau ib phaj ntawm cov zaub mov, tab sis tsis yog overfull. Muab cov khoom tsim nyog tso rau ntawm lub phaj thiab tsis txhob rov qab rau vib nas this.
Cov Khoom Noj rau Cov Khoom Noj Qab Haus Huv
Cov no yog cov npe ntawm cov khoom noj uas tau raug txwv rau ntawm Qab Qab Zib Khoom Noj, nrog rau cov khoom noj uas pom zoo, thiab lwm tus "yuav tsum tau noj rau hauv lub cev."
Forbidden Carbohydrate Foods
- Cov khob cij dawb (suav nrog cov mov ci nrog hmoov nplej dawb)
- Pasta, tsuas yog tag nrho cov qoob loo
- Dawb mov
- Cov hmoov nplej dawb thiab cov khoom ua nrog nws xws li ncuav mog qab zib, ncuav qab zib, qhob noom, pobtaw, doughnuts, hnab looj tes, thiab cov ncuav muffins
- Qos yaj ywm thiab qos yaj ywm chips
- Pob kws thiab pob kws chips
- Qab zib thiab cov khoom ntxiv nrog ntxiv qab zib, xws li cov txiv hmab txiv ntoo hauv kaus poom hauv cov lauj kaub
- Jams thiab jellies muaj ntxiv suab thaj
- Kua txiv tsawb (ntsuab ntsuab)
- Raisins
- Pineapple
- Beets
- Parsnips
- Zib ntab
- Syrups
- Zaub xam lav hnav thiab kua sau nrog ntxiv qab zib, xws li cov kua zaub teriyaki
- Txiv hmab txiv ntoo haus muaj dej qab zib ntxiv
- Qab zib dej qab zib zoo nkauj
- Tej khoom noj qab zib (nqaij npuas thiab nqaij npuas nqaij yog feem ntau kho nrog ntsev thiab suab thaj)
- Npias
Pom Cov Khoom Noj Khoom Haus Carbohydrate
- Tag nrho lwm yam zaub thiab txiv hmab txiv ntoo
- Tag nrho cov nplej, xws li cov nplej xim av thiab oatmeal
- Whole grain hmoov
- Cov khoom ua nrog 100 feem pua hmoov txhuv (suav tias "hom qoob mog hmoov" tsis yog tag nrho cov noob-nws yuav tsum hais 100 feem pua cov nplej), tsuas yog lawv tsis muaj suab thaj ntxiv
- Taum
- Sweet qos yaj ywm
Lwm Cov Khoom Noj Uas Pom Zoo
- Cov nqaij ntshiv (tshem tawm ntawm daim tawv nqaij ntawm nqaij qaib, tshib ntshiv nqaij ntawm nqaij nyug, nqaij npuas, thiab yaj) Tsis muaj dab tsi qab zib-kho.
- Ntses thiab nqaij ntses (tsis yog qhob cij)
- Qe
- Quav thiab txiv ntoo butter
- Flax noob
- Txiv roj roj thiab canola roj
- Mis nyuj muaj roj tsawg thiab lwm cov khoom siv mis nyuj (cov roj qis qaub, yogurt, thiab lwm yam, tsis muaj qab zib ntxiv)
- Mayonnaise thiab lwm cov kua ntsw thiab hnav khaub ncaws uas tsis muaj ntxiv qab zib
- Artificial sweeteners
Cov Khoom Noj Khoom Haus rau Kev Kho Mob
- Cov kua txiv hmab txiv ntoo uas tsis muaj qab zib ntxiv
- Cov dej qab zib zoo nkauj (cov dej ntshiab kom pom zoo es tsis txhob siv koos poom)
- Qhob noom xim kasfes (tsawg kawg 60 feem pua cacao)
- Ntshiab txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo tsis muaj qab zib ntxiv
- Carrots
- Butter, qab zib, thiab li niaj zaus cheese
- Haus dej nrog caffeine
- Cov khoom me me ntawm cov dej qab zib tsis muaj piam thaj, "Yog tias koj noj tsis tau pluas glycemic uas tsis muaj nqaij liab"
Positives ntawm Qab Qab Zib Busters noj
Cov no yog cov ntsiab lus hauv kev noj haus ntawm kev noj haus:
- Super-simplicity: Kev noj haus no yuav tsis yooj yim. Tsis muaj theem, tsis suav, tsis muaj kev ntsuas, thiab tsis paub ntau yam tshwj xeeb ntxiv. Ua raws li kev noj zaub mov tseem ceeb, koj tsuas xav paub txog cov khoom xyaw thiab cov khoom noj kom nyob deb ntawm (kom paub tseeb tias, cov zaub mov yog qhov txhia chaw, yog li nws tsis yooj yim, tab sis nws yooj yim).
- Cov phom ntau thiab phytonutrients: Tau 40 feem pua ntawm koj cov calories los ntawm zaub, txiv hmab txiv ntoo, thiab whole grains ua rau nws yooj yim rau noj cov khoom noj uas muaj roj ntau heev uas muaj fiber ntau thiab phytonutrients .
- Tsis muaj rog tsawg: Txawm hais tias "Qab Zib Busters" tsis muaj tib qhov tseem ceeb ntawm qhov kev noj haus xws li Zone los yog South Beach, tus sau phau ntawv "Qab Qab Zib Busters" tham txog kev noj khoom tsawg dua roj. Txawm hais tias pawg neeg txiav txim tseem tseem tawm rau qee qhov ncauj thiab cov roj ntawm cov rog uas muaj roj tsawg thiab cov khoom noj tsawg tsawg, qhov no yog qhov zoo tshaj plaws nyob rau hauv ib qho kev noj haus.
Negatives ntawm qab zib Busters noj
Nco ntsoov nkag siab cov teeb meem no:
- Phau ntawv: Cov phau ntawv muaj ntau cov ntaub ntawv zoo heev rau hauv nws, tab sis nws tsis yog qhov yooj yim rau xoom nyob rau hauv kev noj haus. Cov neeg feem ntau yuav mus rau cov khoom noj thiab cov pluas noj npe ua ntej. Tab sis cov ntawv nyeem muaj ntau lub tswv yim uas ua rau lub npe, lossis tsawg kawg ntxiv cov lus qhia tseem ceeb. Piv txwv: Lub npe muaj butter, qab zib, thiab cheese hauv lawv. Tom qab ntawd koj nyeem hais tias koj yuav tsum tsis txhob muaj roj tsawg, tab sis cov txheej txheem tsis muab rau ua li cas. Cov npe tsis qhia koj tias txiv hmab txiv ntoo yuav tsum zam, tab sis nws nyob hauv cov ntawv nyeem.
- Ib qho loj me tag nrho: Nws tsis muaj ib txoj kev los kho rau ib tus neeg txawv. Qhov no yog qhov tshwj xeeb tshaj yog qhov teeb meem thaum nws tawm los rau carbohydrates, qhov twg ntau tus neeg muaj ntau tolerances mus piam thaj. Txawm li cas los xij glycemic cov kev siv carb, nws tag nrho cov tau tawg cia rau cov suab thaj kawg, thiab qee cov xwb tsis tau nrog nws ntau. Nws yog hom ironic uas yog hu ua "Sugar Busters" tso cai rau cov kua txiv hmab txiv ntoo, uas muaj ntau hom qab zib thiab nyhav nce ntshav qabzib heev.
- Tshaj dhau ntawm kev vam meej ntawm Glycemic Performance Index (GI): Ua ntej ntawm tag nrho cov, qhov kev ntsuas tau tus kheej yog qhov teeb meem . Qhov thib ob, tsis muaj pov thawj kiag li yog tias koj noj ntau qis glycemic zaub mov uas nws yuav tsis ntxiv txog ntshav siab dua. Thib peb, Txawm tias tsis dhau hauv qhov Performance index, Qab Qab Zib Busters tsis siv nws zoo sib xws. Muaj pub cov khoom noj uas nws GI khwv tau ze los yog overlaps sucrose, uas yog qhov loj tshaj tsis-tsis muaj.
Lo Lus Ntawm
Qab zib Busters muaj nws cov positives thiab negatives, uas yog cais los ntawm cov uas tsis muaj carb cov pluas noj feem ntau. Nws yog qhov zoo los tham nrog koj cov kev npaj noj cov zaub mov nrog koj tus kws kho mob, tshwj xeeb tshaj yog tias koj muaj mob xws li ntshav qab zib, ntshav siab , lossis kab mob hauv lub plawv.