Txoj cai kev noj haus ntawm South Beach cog lus yuav yaj cov rog, tshem tawm cov ntaub qhwv thiab poob mus txog 6 kg hauv 14 hnub: qhov no yog li cas cov hnub qub kev noj haus ua haujlwm.
Tsw Qab Ntug Qab Zib yog kev noj haus npaj tsim los ntawm kws kho plawv Arthur Agatston uas sau txog nws hauv kev nthuav dav hauv nws phau ntawv Txoj Kev Noj Qab Haus Huv Sab Qab Teb: Cov Qab Qab Zib, Kws Kho Mob-Tsim, Kev Npaj Ua Foolproof kom yuag thiab noj qab nyob zoo (tseem tsis tau txhais ua lus Italian).
Lub npuag nrov noj haus zoo nyob rau hauv cov hnub qub system raws tus kev txwv tsis pub muaj carbohydrates, ntawm kev xaiv ntawm cov khoom noj muaj qhov glycemic index tsawg thiab xaiv cov rog zoo, cov uas ua pov thawj rau kev noj qab haus huv rau lub cev.
Nov yog nws ua haujlwm li cas thiab tshwj xeeb leej twg nws haum rau.
(Txuas ntxiv tom qab daim duab)
Txoj Kev Noj Qab Haus Huv Sab Qab Teb Ua Haujlwm
Theem 1 ruaj txo cov carbohydrates thiab kav rau ob lub lis piam
Thawj ntu yog qhov nyuaj tshaj plaws. Nws muaj raws li ib qho kev txwv tsis pub muaj kev txwv ntau ntxiv ntawm kev noj zaub mov carbohydrates, txo rau thawb lub cev hlawv roj.
Nws yuav tsum tau hais ib ntus zoo rau cov mov ci, nplej zom, mov, qos yaj ywm, txiv hmab txiv ntoo (cov zaub mov no yuav rov nkag rau hauv cov kauj ruam tom ntej), dej cawv, khoom qab zib, mis nyuj khov thiab qab zib (cov no yuav tsum muaj ntau dua lossis tsawg txwv rau lub neej, sib nrug los ntawm cov dej caw liab uas tau tso cai los ntawm theem ob)
Hauv thawj theem no, lawv yog tsuas yog cov carbohydrates muaj nyob hauv zaub thiaj zam tau tsis tshua muaj glycemic Performance index.
Thawj qib yuav tsum nyob ntev txog ob peb lub lis piam thiab cog lus tseem ceeb poob ceeb thawj pib txij li 4 txog 6 kilos.
Ntev npaum li cas hauv South Beach noj kawg
Theem 2 tseem ua mus ntxiv kom txog thaum qhov nyhav xav tau mus txog
Hauv theem ob, cov khoom noj nplua nuj nyob hauv fiber ntau thiab complex carbohydrates tau rov ua dua tshiab xws li cov nplej zom, txhuv thiab nplej (kom cov tau noj kom haus ib nrab).
Mis nyuj mis, yuav luag txhua hom txiv hmab txiv ntoo, legumes thiab cov cawv txiv hmab liab tuaj yeem suav nrog hauv phiaj xwm kev noj mov.
Hloov chaw tsawb, carrots, zaub mov nplua nuj nyob hauv ua kom muaj cov carbohydrates, qos yaj ywm, txiv puv luj thiab zib ntab yuav tsum tau noj tsawg, raws li lawv muaj suab thaj ntau ntau.
Qhov theem ob yuav tsum ua raws li kom txog thaum qhov nyhav zoo tshaj plaws tau mus txog, yog li ntawd nws txawv ntawm ib tug neeg mus rau lwm tus thiab los ntawm kev xav tau.
Saib xyuas tom qab South Beach Noj Qab Haus Huv
Theem 3 tswj lub luj qhov zoo tshaj plaws thiab yuav tsum tau siv tas li
Qeb peb thiab theem kawg ntawm kev noj zaub mov yog tswj theem uas yuav tsum dhau los ua lub neej tshiab tau raws (hom phiaj) mus ib txhis.
Txhawm rau ntau yam ntawm kev pub mis pub rau hauv theem ob cov khoom uas muaj rog thiab txhua hom kev carbohydrates yuav tsum tau ntxiv, peb muaj cov cereals thiab peb txiv ntoo rau ib hnub.
Cov theem no tswj lub luj zoo tshaj thiab tuaj yeem lav khoom noj qab nyob zoo ua tsaug rau cov zaub mov ntuj muaj peev xwm ua kom tswj tau glycemic index.
Cov piv txwv ntawm cov khoom noj noj haus hauv South Beach thaum Hnub Monday txog Wednesday
Nws yog qhov tseem ceeb heev uas txhua cov zaub mov, suav nrog cov khoom noj txom ncauj thiab cov khoom noj qab zib, ib txwm noj, txawm tias koj tsis tshua nyiam nws. Nws tseem zoo haus tsawg kawg ib thiab ib nrab litres dej ib hnub.
Txoj kev noj haus ntawm South Beach yog qhov tsis tshua muaj calorie thiab muab nruab nrab ntawm 1.200 thiab 1.300 calories ib hnub.
Pluas tshais thiab khoom noj txom ncauj yeej zoo ib yam: 150 ml ntawm cov mis nyuj skimmed, 20 g ntawm oat flakes (lossis muesli) rau pluas tshais; 20 g ntawm walnuts, almonds lossis pistachios thaum sawv ntxov; 150 g ntawm tiaj los yog txiv ntoo cov yogurt hauv nruab nrab ntawm yav tav su.
Hauv theem peb, i ntawv qhia zaub mov lawv tuaj yeem yog cov zoo li hauv qab no (thaum nyob hauv thawj thiab thib ob ntawm cov zaub mov taboo uas teev saum toj no yuav tsum tau muab tshem tawm, noj dab tsi uas tseem muaj nyob hauv qab no).
Monday rau pluas su koj tuaj yeem noj 50 g ntawm salmon pasta (nrog 120 g ntawm salmon) thiab txiv lws suav txiv lws suav, ib feem ntawm cov zaub hau thiab txiv hmab txiv ntoo. Thaum noj hmo 150 grilled nqaij qaib, hau fennel thiab ib lub txiv.
Tuesday, rau pluas su 50 g ntawm xim av mov nrog asparagus thiab taum mog, zaub radicchio thiab txiv hmab txiv ntoo. Rau noj hmo 150 g ntawm grilled qaib cov txwv, hau beets thiab ib lub txiv.
Wednesday, rau pluas su noj 50 g ntawm barley hauv zaub xam lav nrog ob lub qe tawv-tawv, zaub tsib, zaub hau thiab txiv hmab txiv ntoo. Rau noj hmo 150 g ntawm salmon ntuj, radicchio zaub xam lav thiab txiv hmab txiv ntoo.
South Beach cov ntawv qhia zaub mov noj ntawm hnub Thursday txog Hnub Sunday
Thursday, muaj pluas su nrog 200 grams ntawm cw thiab ib qho ntawm zucchini. Rau noj hmo, hloov, 150 grams nqaij npuas tenderloin nrog grill aubergines.
Friday, pluas su ua raws omelette ntawm zucchini thiab dos, ci zaub thiab txiv hmab txiv ntoo thiab ua raws, rau noj hmo, 150 gr ntawm nqaij qaib ceg, hau zucchini thiab ob lub ncuav ntawm cov qhob cij wholemeal.
Hnub Caiv rau pluas su 200 grams ntawm cuttlefish nrog taum pauv thiab ib feem ntawm lub zaub xas lav yuav ua kom zoo; rau noj hmo es tsis txhob 150 grams ntawm ricotta, artichokes thiab ob qho ncuav ntawm wholemeal qhob cij.
Sunday, muaj su noj nrog 50 grams ntawm roal veal thiab grilled zaub, uas ntxiv cov txiv hmab txiv ntoo tom kawg ntawm kev noj mov. Rau noj hmo: ib pas nrog grill taum paj lossis 200 grams ntawm salmon, nrog ib sab ntawm zaub xas lav.
Qhov zoo ntawm South Beach noj cov zaub mov
Ntawm qhov zoo ntawm cov khoom noj no, muaj qhov tsis pom tseeb tias yuav txo qhov hnyav hauv lub sijhawm luv (tab sis tsis tas yuav ua rau lub cev hnyav dhau). Tsis tas li ntawd, hom khoom noj uas cov zaub mov noj yog ua rau nws txo qis kev pheej hmoo ntawm cov kab mob plawv thiab tsis kam insulin.
Cov khoom noj uas tau txhawb los ntawm South Beach noj haus yuav tseem txhim kho cov ntshav lipid profile los ntawm kev tiv thaiv cov rog, ntshav qab zib, kab mob plawv ntawm ntau yam thiab, thaj, qee hom mob cancer.
Hauv cov zaub mov no qhov txawv txav tau ntawm "phem" thiab "zoo" carbohydrates, pom tseeb kev thawb qhov kev noj ntawm qhov tom kawg thiab yog li kev qhia kom tshem tawm cov khoom noj tsis zoo xws li qab zib thiab txhua yam zaub mov uas muaj nws hauv cov khoom tseem ceeb (khoom qab zib, khoom qab zib, khoom qab zib) thiab khoom ci).
Tsis tas li ntawd, lub zog noj mov ntawm cov zaub mov nyob ib puag ncig uas South Beach noj qab haus huv tshem tau kom tsis txhob muaj kev tshaib plab thiab tsis tuaj yeem tswj hwm mus noj mov rau chocolate thiab qua ntxi zaub mov, yog li mus hais lus.
Yog tias theem kev saib xyuas tsis raug hwm thiab lub cev nce ntxiv, cia li rov pib noj haus ib pliag pib txij li theem 1 thiab coj raws li thawj zaug (theem 1, tom qab ntawd 2 thiab zaum kawg 3).
Cons ntawm South Beach Noj Cov Khoom Noj
Tab sis kuj muaj cons. Piv txwv li exaggerated txwv kev txwv khoom noj thiab a tsis nplua nuj ntau hauv cov vitamins, carbohydrates thiab ntsev pob zeb hauv av, txhua lub hauv paus tseem ceeb rau kev xav txog lub neej zoo. Cov tsis muaj cov tseem ceeb ntawm cov as-ham nws tuaj yeem ua rau kev nkees thiab sab sab.
Tsis tas li ntawd, qhov kev poob phaus ntawm thawj theem yog feem ntau vim cov leeg catabolism, kev noj zaub mov ntawm cov carbohydrate muaj txiaj ntsig thiab muaj lub txiaj ntsig ntawm lub cev qhuav dej: cov dej ntau mus rau lwm qhov, tsis yog cov rog rog xwb.
Ib qho ntxiv, kev noj zaub mov noj no yog ib qho uas tsis txhawb kom lub dag zog ntau dhau ntawm kev tawm dag zog kom los ua ke nrog cov khoom noj, uas yog qhov khuam vim kev ntaus pob ncaws pob yuav tsum tau ntxiv raws li ib feem tseem ceeb ntawm kev noj zaub mov kom txhob rog.
Thiab hais lus ntawm qhov tsis tshua muaj calorie, cov ntawv qhia zaub mov thiab zaub mov tsis yog raws li cov kev ntsuas hauv lub cev, siv cov qauv rau qhov kev vam meej ntawm cov zaub mov tsis muaj calorie ntau.
Tus ncej Sab Qab Teb Puam kev noj haus: nws yog dab tsi thiab yuav ua li cas kom nws cov khoom noj uas lub hnub qub nyiam tshwm sim thawj zaug Grazia.
