Zaub ntsuab yuav tsis pab. Tsawg kawg poob ceeb thawj. Tab sis nws yuav pab nqaij, cheese thiab cream.
Kev siv cov rog hauv cov ntau ntau dua carbohydrates yog tus yuam sij tiag tiag rau slimtion nyiaj ntsuab tso tawm, sau nqaij npuas kib, tsis txhob ua yeeb yaj kiab ".
Tau ntau xyoo nyob rau hauv kab, peterson sim poob ceeb thawj txoj kev: nws tsis kam muaj roj thiab siv sijhawm ib teev rau kev qhia. Tab sis kuv tsis tuaj yeem poob phaus.
Tom qab hais tias, yav tom ntej guru pib sim ib qho khoom noj tshiab tom qab lwm tus thiab tuaj txog rau qhov sib npaug ntawm qhov sib npaug ntawm cov nyiaj sib npaug ntawm cov roj ntsha.
Thiab txhua yam ua txhaum - cov tshuaj insulin muaj cov tshuaj ooscom.
Thaum koj haus cov carbohydrates, nws yog insulin uas xav tau los tig lawv mus ua zaub mov zoo. Nws tsim tawm nws cov txiav.Tab sis insulin muaj lwm yam. Nws rog "ntxiv" calories kom ua tiav rau hauv cov rog. Yog tias koj hloov koj cov zaub mov noj hauv txoj kev uas cov rog hauv nws ntau dua, koj tuaj yeem "qhia" lub cev ", tab sis kuj yog" cov roj tseem ceeb ".
Yog tias koj noj tsis ntau tshaj 50 g ntawm carbohydrate ib hnub (i.Txhua koj lub txiv tsawb), lub cev yuav nkag mus rau "Ketoz", i.e. Strike cov rog rau lub zog ntawm lub zog. Cov tswv yim no nyob rau hauv nruab nrab ntawm slimming system hauv Peterson.
Nov yog 10 txoj cai yooj yim ntawm kev poob phaus ntawm tus neeg ruam tshiab ntawm cov txiv neej thiab cov poj niam uas npau suav ntawm kev poob phaus.
1. Noj ntses, nqaij thiab avocado.
Txhawm rau kom ceev cov metabolism, nws yog qhov tsim nyog kom sib npaug ntawm qhov sib piv hauv lub cev ntawm Omega-6 fatty acids thiab omega-3. Raws li txoj cai, peb muaj ntau dhau los thiab ob peb thib ob.
Txhawm rau kho nws, koj yuav tsum tau ntxiv salmon, herrines, herring, anchovies, mollusks, thiab crabs, pob txha, thiab lwm yam.
Nws yog tus nqi, txawm li cas los xij, nco ntsoov tias nws yog qhov zoo dua tsis yog lub tuna thiab ntses ntaj: hauv cov neeg laus ntawm cov ntses no ntau dhau lawm.
Cov kua qaub yog cov txiv ntseej, avocado thiab txiv ntoo. Lawv nyob hauv txiv maj phaub roj.
Cov rog muaj nyob hauv cov khoom no tau txiav txim siab zoo vim tias lawv yog metabolized sib txawv dua li lwm cov rog. Thiab qhov no yog cov roj zoo tshaj plaws rau lub cev, lub siab thiab lub hlwb.
2. Hloov chaw ntawm ib txwm noj tshais, haus ib khob kas fes nrog butter.
Ntxiv rau thaum sawv ntxov khob dej tshuaj yej lossis kas fes 3-4 dia ntawm cream lossis txiv maj phaub roj. Qhov no yog noj tshais zoo tshaj plaws.
Yog tias koj tsis txaus rau koj, ntxiv cov qhaub cij classic lossis peb lub qe ua tshais.
Tom qab koj nkag rau hauv lub xeev "Ketosis", koj yuav pom tias koj tsis muaj tshaib nqhis ntxiv thaum sawv ntxov. Thiab tseem yuav tsum muaj tshais. Tsis txhob cob qhia tsuas yog nyob rau thaum sawv ntxov qab zib: lawv yuav tsuas ntxiv dag zog rau koj txoj kev nqhis dej rau cov piam thaj thiab ua kom nws yooj yim thawm niaj hnub.
3. Tsis kam "cov khoom qab zib".
Thaum txhua tus noj tsuas yog caij nyoog, me me thiab tsis yog ib txwm qab zib txiv, txhua yam zoo. Tam sim no, ntawm cov txee, koj tsis pom cov khoom lag luam ntau heev, loj heev, hy cov txiv ntoo qab zib, uas zoo li loj tuaj rau qhov twg, tab sis txhua xyoo puag ncig.
Coj, piv txwv li, txiv hmab. Dab tsi yog nws, yog tias tsis xaiv sab qab zib ntshiab?
Cov piam thaj, lacose, sucrose thiab lwm yam dej qab zib yog fortibuted thoob plaws lub cev, tab sis ntawm no "txiv hmab txiv ntoo", ua kom ncaj qha rau lub siab. Yog tias nws tau rov qab siv ntau cov xim av, nws yuav tsis muaj peev xwm tiv thaiv nws. Qhov tshwm sim: Sakhaaroza tau hloov pauv mus rau hauv cov tawv nqaij (cov rog phom sij) uas poob rov qab los ntshav.
Thiab cov rog no tau daws rau koj cov hlab ntsha thiab lub duav.
4. Sim ncej, tab sis nrog nqaij.
Txhua tus paub txog cov txiaj ntsig ntawm kev yoo mov, txawm tias cov neeg tsis ntseeg. Logic feem ntau zoo li qhov no: Koj tsum (yuav luag), txoj cai ntawm insulin ntog, koj xav tshaib plab, tab sis lub cev poob phaus.Tab sis yog tias koj txoj haujlwm yog qhov sib txuas ntawm cov tshuaj insulin txo qis dua hauv cov ntshav, uas yog, ob txoj hauv kev kom zoo dua.
Ua ntej, thaum lub sijhawm ntawm tus ncej koj tuaj yeem yuam koj tus kheej kom muaj cov khoom lag luam nrog cov ntsiab lus siab ntawm cov rog thiab qis - carbohydrates. Thib ob, koj tsis muaj dab tsi rau 24 teev ntawm tag nrho cov muaj rog (cheese, whipping roj, roj, qe, oily nqaij).
5. Tsaus Ntuj Chev - Cov Khoom Noj Zoo!
Cov zaub nplooj uas tsaus zoo li zaub qhwv feem ntau kev hlub. Tab sis nws yog kiag li nyob rau hauv vain: qhov no yog ib qho zoo tshaj plaws ntawm kev sib txuas lus poob phaus.
Tsom rau cov zaub qhwv, chicory, mangold, spinach, zaub xam lav, dandelions thiab mustard. Thiab nws yuav zoo dua yog tias saj yuav "ntuj", i.e. me ntsis ntsim.
Fitonutrients muab zaub uas muaj cov zaub ntsuab - zoo heev antioxidants.
6. Tsis txhob noj qe qe, omelets thiab qos yaj ywm.
Yolk - Ntawm no yog qhov zoo tshaj plaws ntawm lub qe. Cov protein yog 50% muaj ntawm ib lub qe protein, thiab 50% los ntawm cov rog, uas xav tau rau kev txhim kho. Cov neeg feem coob xav tias lub qe qe yog ib qho ntawm cov roj cholesterol uas tau qhab nia, tab sis nws tsis yog. Cov roj cholesterol nyob hauv cov qe tsis tau qhab nia ntawm txoj kev ntshaus, rog ntawm no yog "noj qab nyob zoo."
Tam sim no txog cov qos yaj ywm. Tsis muaj cov khoom noj muaj txiaj ntsig, tshwj tsis yog cov poov tshuaj, nws tsis muaj. Tab sis nws yog tag nrho ntawm cov kua ntses hnub qub uas tsis zoo cuam tshuam rau tib neeg kev noj qab haus huv.
7. Txiv maj phaub - Vajtswv poob phaus!
Cov txiv maj phaub - qhov no yog los ntawm qhov pom ntawm cov nqi hluav taws xob rau lub paj hlwb "yuav luag salmon", hais tias Peterson. Qhov no yog ib nrab vim tias yuav luag tsis muaj carbohydrates hauv cov txiv hmab txiv ntoo. Thiab ib nrab vim tias lawv yog tag nrho triglycerides ntawm nruab nrab saw ntev (MCCS). Txiv maj phaub roj feem ntau muaj 66% ntawm lawv.
MCT yog lub zog zoo tshaj plaws. Thaum cov tshuaj no tau hlawv hauv lub cev, cov khoom siv dag zog (hloov rau "roj" ntawm cov piam thaj ", thiab qhov no yog cov muaj txiaj ntsig zoo tshaj plaws.
Tias yog vim li cas kev siv cov txiv laumts tsis tu ncua kuj yog kev tiv thaiv zoo, mob cancer, Alzheimer kab mob thiab cov kab mob Parkinson, lwm yam kab mob neurological.
8. Noj cov khoom noj khoom yogurt.
Nws yuav tsum qis nrog cov rog tsawg thiab tsis muaj qab zib. Yog tias nws yog qhov yooj yim dua, ces nws yuav tsum qaub, thiab tsis qab zib.
Nrog nws koj yuav tau txais cov protein zoo nkauj thiab muaj txiaj ntsig carbohydrates. Thiab yog tias koj tsis tuaj yeem noj nws tsis muaj txiv hmab txiv ntoo ntxiv, nws yog qhov zoo dua rau ntxiv tsuas yog me ntsis berries.
9. Koj tuaj yeem haus cawv.
Qhov zoo dua ntawm cov zaub mov tsis tshua muaj pa hluav taws xob yog tias nws tso cai rau koj tsis suav cov calories. Koj lub hom phiaj yog txwv qhov kev ntws ntawm cov carbohydrates rau hauv lub cev.
Thiab qhov no yog xov xwm zoo rau cov neeg nyiam haus. Qhov tseem ceeb yog tsis haus npias, vim tias nws tsuas yog tag nrho ntawm cov carbohydrates. Tsom rau cov dej qab zib tsis muaj: whiskey, gin, rum, tequila, whiskey, vodka. Nyob rau hauv txhua ntawm lawv - xoom carbohydrates. Tshwj tsis yog, ntawm chav kawm, tsis txhob dilute lawv nrog roj.
10. Tsis txhob khiav.
Muaj cov kev tshawb fawb uas hais tias khiav yog qhov tseeb tsis yog txoj hauv kev zoo tshaj plaws kom yuag. Xav tau ntau dua tig tawm kom luv, tab sis muaj kev sib zog ua ke. Lawv yuam cov leeg kom "hlawv" thiab haus ntau cov pa oxygen.
Xov xwm zoo - nyob rau hauv qhov tseeb tias rau tag nrho cov kev ua haujlwm txhua hnub yog txaus 5-10 feeb. Tsis zoo - nyob rau hauv qhov tseeb tias thaum lub sijhawm no koj yuav tsum muaj sijhawm los tshaj tawm qhov siab tshaj plaws. Nyob rau ntawm cov feeb no, sim ua haujlwm ntawm qhov txwv ntawm koj lub peev xwm. Muab lub cev rau lub cev kom "tshee hnyo" zoo.
Nco ntsoov tias koj lub hom phiaj yog kom yuag yuag xwb. Thiab rau qhov no, kev tawm dag zog luv nrog super-ceev load yog qhov zoo tshaj plaws.
- Ib qho chaw