Alternation noj cov zaub mov: pros thiab cons

Yuav ua li cas yog kev noj haus ntawm alternation? Yog vim li cas nws tau ua thiaj li nrov nyob rau hauv xyoo tsis ntev los, xws li tsis tsuas yog tus ncaws pob, tab sis kuj zoo tib yam neeg? Tam sim no peb yuav to taub. alternation noj haus - no system yog lub hwj chim, uas yog muab faib ua ob peb theem. Raws li ib tug tshwm sim, noj cov as-ham alternates theem. Nyob rau hauv no tsab xov xwm peb xav txog qhov sib txawv ntawm cov pluas noj. Tsis tas li ntawd piav cov feem ntau cov zaub mov txawv uas yuav tsis ua mob rau koj lub cev.

carbohydrate alternation

Yog li ntawd yog dab tsi cov khoom noj yog carbohydrate alternation? Tam sim no peb yuav to taub. Noj cov zaub mov alternation ntawm niaj hnub no yog ua heev nrov tsis tsuas yog cov tub ncaws pob. Peb txhua tus yeej paub hais tias thaum peb zaum nyob rau hauv ib tug fais fab mov system rau ib ntev lub sij hawm, peb leeg ua sluggish. Txij li thaum lub qhaj ntawv ntawm carbohydrates deprives lawv ntawm lawv elasticity. Txawm hais tias cov zaub mov uas yuav tsum tau los ntawm lub cev nyob rau hauv tib txoj kev raws li lwm tus, tiam sis tsuas yog nyob rau hauv moderation. Thiab yog hais tias peb tshem tawm tag nrho cov rog ntawm cov khoom noj, peb lub cev tsis muaj zog txaus thiab muaj peev xwm tsis zam rau ib ce muaj zog. Tsis tas li ntawd, nws yuav coj kom plaub hau breakage, sagging tawv nqaij.

Nyob rau hauv tas li ntawd, tsawg-carb noj cov zaub mov theem tsis txaus siab. Raws li ib tug tshwm sim, koj tsis txhob poob ceeb thawj. Ces koj lub cev yuav tsis saib haum thiab noj qab nyob zoo daim tawv nqaij. Tsis txhob hnov qab tias cov uas tsis muaj-carb noj cov zaub mov yog txhob muaj roj neeg vim lub fact tias lawv tau ua ib tug loj npaum li cas ntawm cov kua dej los rau hauv lub cev.

Noj cov zaub mov. Lub alternation ntawm hnub (protein thiab carbohydrate). yooj yim hauv paus ntsiab lus

Lub hwj chim mov system twg thiaj li raug nws lub npe los ntawm lub fact tias nws yuav siv sij hawm qhov chaw thaum lub sij hawm lub manipulation ntawm carbohydrate zaub mov. Noj cov zaub mov yog muab faib ua ob peb mus. Ib tug yuav tau plaub hnub los yog ntau tshaj. Thaum lub sij hawm lub voj voog yuav tsum nruj me ntsis tswj tus nqi ntawm cov khoom noj khoom haus noj. Nyob rau hauv thawj 2 hnub ntawm carbohydrate tsawg yuav tsum ob zaug tsawg tshaj li niaj zaus. Nyob rau hnub peb tus nqi ntawm cov carbohydrate yuav muab ntau zog rau peb lub sij hawm. Tab sis nws yog tsim nyog los txo tus nqi ntawm cov proteins. Nyob rau hnub 4, protein thiab carbohydrate tsawg yuav tsum rov qab los mus rau li qub. Tam sim no lawv yuav tsum tau siv nyob rau hauv tib lub koob tshuaj.

Nyob rau hauv thawj ob hnub, koj lub cev tsis tau glycogen, thiab nws reserves yog depleted. Nyob rau tib lub sij hawm nws pib sai disburse twb sau rog. Thiab los ntawm tus kawg ntawm lub thib ob hnub lawv tuaj mus rau tag nrho txoj kev loj hlob ntawm lub allotted lub sij hawm. Tab sis nco ntsoov hais tias kev tsim txom no noj cov zaub mov nyob rau hauv txhua rooj plaub tsis yooj yim sua. Txwv tsis pub havzoov yuav pib. Nws kuj tshwm sim, xws li hais tias lub cev pib muaj kev nyuaj siab. Ces tus seem roj yuav noog "nyob rau hauv cia". Nyob rau hauv cov ntaub ntawv no, lub cev rau cov nqi ntawm cov kev ua si yuav pib siv ib tug ntau ntawm cov nqaij. Raws li ib tug tshwm sim, lub cev yuav poob nws cov kev muaj npe nrov.

Uas yog vim li cas rau lub thib peb hnub ntawm lub voj voog ntawm carbohydrate noj nce mus txog nws siab tshaj plaws. Nws yog tsim nyog los cawm lawv nyob rau hauv lub cev. Tab sis koj muaj peev xwm tsis replenish tus nqi poob glycogen nyob rau hauv ib hnub. Yog li ntawd, nyob rau hauv lub plaub hnub ntawm carbohydrates, tab sis yog txo, tab sis yog tseem tsawv.

Ce nyob rau hauv cov khoom noj ntawm alternation

Vim rau cov khoom noj tsub kom cov metabolism hauv, thiab lub cev tsis muaj lub sij hawm tau siv rau ib tug calorie system. Tsis tas li ntawd, ua tsaug rau txoj ntsiab cai no, koj muaj peev xwm cia lub ce. Qhov no yuav heev txhim khu lub suab nrov ntawm lub cev. Tab sis nws yog tsim nyog los xaiv ib hnub twg thaum koj xav tau kev enhanced kev kawm. Muaj ntau cov kws txawj ntseeg tau hais tias nws yog tus thib peb. Tab sis qhov no mus kom ze yog tsis ncaj ncees lawm fundamentally. Txij li thaum lub sij hawm no, koj yeej cia li pib mus rau saturate lub cev nrog carbohydrates tom qab ob hnub ntawm kev yoo mov. Enhanced kev kawm nws yog qhov zoo tshaj plaws los mus pib los ntawm tus kawg ntawm lub plaub hnub. Thaum lub sij hawm no lub sij hawm, lub cev sated carbohydrates thiab yuav xyuam xim dissipate lawv raws nyob rau hauv cov leeg loj. Yog hais tias koj rau siab mus nyem inflated daim duab, qhov tsawg ntawm cov carbohydrates koj cia li xav tau. Nyob rau hauv kev cob qhia, nws yuav cia koj tsis txhob nkim koj lub mob pawg thiab, on qhov tsis tooj, ua rau kom nws los ntawm kev siv cov nyiaj khaws tseg cov roj.

Ntawv qhia zaub mov rau cov thawj ob hnub

Tam sim no xav txog kev noj haus ntawv qhia zaub mov alternation. Chiv, noj mov yuav tsum muaj tsawg kawg yog rau ib hnub twg. Nyob rau hauv thaum sawv ntxov koj yuav noj nyias, uas tsis muaj starch, ntxiv ib diav ntawm cov roj nyob rau hauv nws.

Nrog rau qhov no tais koj yuav tsum noj peb nkaub qe thiab plaub protein. Thaum lub sij hawm ib tug thib ob txais tos yuav haus dej haus protein cocktail. Noj nws tsuas yog nyob rau tsawg-calorie mis nyuj. Nyob rau hauv lub thib peb txoj kev noj nqaij qaib mis. Tsis tas li ntawd nws yuav siv ib tug txiv kab ntxwv qaub. Nyob rau hauv plaub txais tos thiab boil lub taum lawv tus kheej ib daim ntawm cov nqaij nyug. Nyob rau lub thib tsib noj mov, noj ib tug nyias, xws li yam uas koj tau npaj rau thaum sawv ntxov. Tsis tas li ntawd, ntxiv fillets ntawm dawb ntses. Thiab nyob rau hauv lub thib rau kev txais tos ntawm cov tib haus ib protein co. Rau cov neeg uas tsis paub yuav ua li cas ua noj nws, peb yuav tsum tam sim no piav qhia txog.

Thawj coj ob puas grams ntawm cheese, ob puas milliliters ntawm cov mis nyuj, ib tug me ntsis oatmeal thiab ntxiv koj nyiam txiv hmab txiv ntoo. Nyob rau kev thov, koj yuav tseem ncuav txuj lom, xws li cinnamon. Tab sis qhov no yog nyob ntawm yeem. Whisk tag nrho cov khoom xyaw zoo nyob rau hauv ib tug rab kom txog thaum tus qauv. Hais tias yog tag nrho cocktail npaj. Yog li, raws li tau piav saum toj no, nws yog tsim nyog los noj cov thawj ob hnub.

Ntawv qhia zaub mov rau ob lub hnub

Qhov thib peb hnub ntawm kev noj haus - siab carbohydrate. Tus nab npawb ntawm cov zaub mov yog tsawg mus rau tsib. Yog li ntawd nyob rau hauv thaum sawv ntxov koj yuav noj porridge Hercules nrog peb proteins. Nyob rau hauv lub thib ob txheej txheem uas koj muaj peev xwm ua noj rau koj tus kheej ib phaj ntawm tej mov nrog nqaij qaib. Plus ib daim ntawm wholemeal khob cij. Thaum lub sij hawm peb txais tos noj cov nplej zom khoom sib tsoo. Nyob rau hauv plaub ce dua ib tug puv tes ntawm boiled mov thiab ib nrab ntawm boiled nqaij qaib. Thaum hmo ntuj, npaj ib tug ob peb daim khob cij thiab dawb ntses fillets.

Nyob rau hnub thib tsib ntawm carbohydrates yuav tsum tau consumed nyob rau hauv me me koob tshuaj. Noj mov yuav kuj yuav tsis muaj ntau tshaj li tsib. Nyob rau hauv thaum sawv ntxov ua noj rau koj tus kheej oatmeal nrog raisins thiab peb proteins. Thaum lub tom ntej no noj mov - protein co nrog peb slices ntawm lub khob cij. Tom ntej no, hau mov, nqaij qaib thiab zaub nyias. Thaum lub sij hawm penultimate txais tos koj yuav noj nyias, ntses fillets thiab peb slices ntawm lub khob cij. Rau lub caij nyoog kawg no mus kom ze xwb ib tug protein co.

Zoo thiab tsis zoo

Plaub hnub ntawm alternating noj cov zaub mov no tsis yog ib qho dogma. Cov nab npawb ntawm cov hnub yuav tau xaiv ib lub zuj zus rau lawv tus kheej. Muaj ntau ncaws pob coj tsib hnub ntawm cov protein, thiab thauj cov cev nrog carbohydrates nyob rau hauv lub dhau los lawm ob hnub. Koj yuav tau ua nws txawv.

alternation Noj cov zaub mov yog lwm meej ntxiv. Nws cov lus dag nyob rau hauv lub fact tias muaj xws li ib tug fais fab mov system puas siab puas ntsws lub xeev yog dab tsi. Muaj ntau ntawm cov neeg uas zaum nyob rau hauv ib tug tsawg carbohydrate noj cov zaub mov, paub hais tias peb yuav tsum muab koj nyiam cov zaub mov. Hais tias, undoubtedly, heev depressing. Thiab thaum carbohydrate alternation koj yuav tsum tau tus neeg mob rau ib tug ob peb hnub. Tom qab ntawd nws yuav tau mus them taus rau koj nyiam cov khoom qab zib, tab sis, ntawm chav kawm, nyob rau hauv moderation.

Zoo, qhov tseem ceeb tshaj plaws - yog hais tias cov khoom noj tiag tiag xwb, thiab tsis tsuas yog rau cov ncaws pob.

Yog hais tias peb tham txog cov shortcomings, xws noj ua haus yuav ua rau mob taub hau thiab xeev siab. Tsis tas li ntawd Booch mov system yuav ua rau txoj kev loj hlob ntawm ntau yam kab mob, xws li mob ntshav qab zib los sis mob plawv, mob raum kab mob.

protein system

Noj cov zaub mov-striping protein cov khoom ua hauj lwm rau lub hauv paus ntsiab lus ntawm carbohydrate. Tsuas yog tus tsom xam yog rau cov zaub mov nplua nuj nyob rau hauv proteins. Nyob rau hauv no noj cov zaub mov muaj loj nyiaj ntawm cov amino acids.

Lawv pab mus ua txhaum down muab cov rog. Vim li ib tug khoom noj nqaij ua ntau saj zawg zog thiab muaj zog. Tab sis nws yog ib nqi nco ntsoov hais tias ib tug loj tus naj npawb ntawm cov protein ntau cov khoom noj muaj ib tug ntau ntawm cov rog. Nws yog yog li ntawd tsim nyog los xaiv cov khoom uas muaj ib tug tsawg kawg nkaus ntawm nws cov ntsiab lus.

Cov no muaj xws li nqaij qaib nqaij dawb, cheese, tsawg-calorie, muaj roj tsawg mis nyuj, nqaij qaib cov nqaijrog, hiav txwv ntses fillets. Xws li ib tug khoom noj haum rau cov neeg hluas uas ua ib tug mobile txoj kev ua neej. Zoo-coj ib yam nkaus nyob rau hauv xws li ib tug fais fab mov system yuav xav tias cov nqaij lovers.

Noj mov Ducane system

Dukan Noj cov zaub mov - ib tug system ntawm lub hwj chim nyob rau hauv uas cov zaub mov yog xav ntawm nws tus kheej. Txhua leej txhua tus yuav tsum khaws khoom noj khoom haus rau lawv tus kheej zuj zus. Tab sis nco ntsoov, yog dab tsi noj cov zaub mov koj yuav tsis tau khaws, tus nqi ntawm tau ntawm cov dej ntshiab ib hnub twg yuav tsum muaj tsawg kawg yog ob lub liters. Qhov thib ob theem ntawm kev noj haus Ducane hu ua striping. Nws muaj nyob rau hauv ua lwm protein thiab protein-zaub zaub mov. Interleaving tswvyim yuav xaiv rau lawv tus kheej rau lawv tus kheej, nyob ntawm seb cov yam ntxwv ntawm tus kab mob. Muaj ib hnub tej zaum yuav ua tau ib tug protein noj cov zaub mov, qhov thib ob - tus protein-zaub. Koj muaj peev xwm pauv ntawm ob nyob rau hauv ob. Zaub mov txawv Ducane noj cov zaub mov "alternation" yooj yim (ib txhia yuav tau los sib tham li hauv qab no).

Thaum lub sij hawm no theem, koj yuav tsum tsis txhob noj cov khoom noj uas muaj cov hmoov txhuv nplej. Txwv tsis pub muab cereals, pasta, qos yaj ywm, taum tag nrho. Pub rau noj dib, txiv lws suav, zaub xas lav, zaub, carrots thiab beets, tiam sis tsuas yog nyob rau hauv me me qhov ntau vim lub high ntsiab lus ntawm qab zib nyob rau hauv lawv cov muaj pes tsawg leeg. Koj tseem yuav noj qe taub, eggplant. Xam lav yog pom zoo kom sau nrog txiv ntseej roj los muaj roj-dawb cov kua ntsw. Thaum koj ua noj zaub mov siv qab zib hloov. Pub yuav muab ntxiv rau cov tais diav txuj lom.

Citrus txiv hmab txiv ntoo yuav noj nyob rau hauv tej nuj nqis. Nws txwv tsis pub siv ntawm cov txiv hmab, txiv tsawb, avocados, thiab lwm yam high-calorie txiv hmab txiv ntoo. Koj muaj peev xwm haus dej haus kas fes, tshuaj yej, tab sis tsis muaj suab thaj. Nruj me ntsis txwv tsis pub noj tej txiv hmab txiv ntoo qhuav. Lub xam lav yuav muab ntxiv rau soy sauce.

Thaum lub sij hawm thib ob theem ntawm kev noj haus, koj yuav ua rau kom tus nqi ntawm cov bran los yog buckwheat (uas nyiam nws) mus rau ob dia ib hnub twg. Buckwheat yuav siav nyob rau hauv cov mis nyuj, dej los yog cia li zaparivat. Yog hais tias thaum lub sij hawm noj cov zaub mov koj xav tias cem quav pib, sim ib zaug ib hnub twg rau noj ib dia ntawm bran.

Thaum cov khoom noj yog tau tso cai kev siv ntawm khoom noj siv mis. Tiam sis peb yuav tuav tsis tau rau lawv, tsis txhob pib lub stagnation nyob rau hauv lub cev. Yog li ntawd, nws suffices tsis muaj ntau tshaj li ib kilogram ib hnub twg. Nco ntsoov muaj xws li nyob rau hauv koj txhua txhua hnub tsoom fwv ntawm txhua txhua hnub ce tsawg kawg yog ib nrab ib teev.

Yog hais tias koj xaiv qhov no noj cov zaub mov, ces yuav tau npaj rau qhov tseeb hais tias kom poob ceeb thawj koj yuav maj mam. Ob peb cov neeg paub hais tias noj zaub ua rau dej tuav nyob rau hauv lub cev. Ib tug protein zaub mov, conversely, zoo cov dej tawm ntawm lub cev. Nws yuav tshwm sim ib tug me ntsis mas nyob rau hauv poob phaus, tab sis tsis txhob txhawj. Txij li thaum lub hnub ntawm protein yuav kom tus txheej txheem.

Duc. Noj cov zaub mov "alternation": cov zaub mov txawv

Ua ntej, peb qhia rau yuav ua li cas los npaj ntses nyob rau hauv dawb ntses Taco. Rau ua noj ua haus koj yuav tsum:

• seasoning rau ntses;
• 0.5 kg ntawm dawb ntses;
• Art. diav ntses Taco thiab kua;
• . Diav txiv qaub kua txiv;
• 0.5 h. Diav qab zib replacer.

Kev npaj:

1. Hnyiab ntses, txiav mus rau hauv daim.
2. Npaj cov marinade. Tov cov ntses thiab kua txiv. Ntxiv qab zib.
3. Ncuav lub marinade tshaj cov ntses. Tshem tawm rau ib qhov chaw txias rau 60 feeb.
4. Ces nphoo seasoning. Ci nyob rau hauv qhov cub rau 30 feeb.

Tam sim no saib lwm daim ntawv qhia. Qhia rau peb yuav ua li cas los npaj hwv pudding. Yuav kom tsim no tais yuav tsum tau:

• Ob daim duab. dia oat bran;
• tsib qe;
• 400 grams ntawm mis tsev cheese;
• 100 ml ntawm mis nyuj;
• txiv maj phaub rau kho kom zoo nkauj,
• 2-3 teev. Diav ntuj qab zib.

Kev npaj:

1. Cais lub proteins uas los ntawm lub qe qe. Kawg peb yuav tsis tau.
2. Sweetener yog yaj nyob rau hauv cov mis nyuj sov.
3. Ces, lub resulting hwv pes tsawg leeg thiab whisk rab. Cov nqaijrog whisk kom txog thaum peaks.
4. Tom qab maj mam nkag mus rau lawv yuag tag nrho.
5. Sau rau hauv daim ntawv ntawm ib tug loj. Xa nyob rau hauv lub qhov cub rau tsib caug feeb.
6. Dai cov khoom tiav chips.

Salmon cutlets

Ntxiv rau piav qhia txog kev noj haus cov zaub mov txawv Ducane "alternation", qhia txog cov salmon patties. Rau ua noj ua haus koj yuav tsum:

• 150 grams smoked nqaij qaib;
• ib lub thawv ntawm liab salmon;
• ib lub qe;
• Art. diav ntawm kua ntses;
• seasoning rau ntses;
• 125 grams ntawm taum paj.

Kev npaj:

1. Ntse nyob rau hauv rab tag nrho cov khoom xyaw.
2. Los ntawm cov tau loj ua pellets.
3. Noj nyob rau hauv lub microwave rau tsib feeb.
4. Pab nrog soy sauce.

Lub tswv yim

Tej yam uas yuav paub cov neeg uas txaus siab nyob rau hauv lub Duke Noj cov zaub mov "alternation" (cov ntawv qhia zaub mov yuav tsum tau tham hauv qab no)?

Thaum lub sij hawm noj cov zaub mov, raws li peb tau pom, nws yog tsim nyog los haus ib tug loj npaum li cas ntawm cov zaub. Raws li peb paub, nws muaj as-ham rau cov nqaij nyoos cov khoom noj. Tab sis rau ib tug ntev lub sij hawm lawv yuav tsis nyob twj ywm. Yog li ntawd, nws yog raug tej thaum tshav kub kub-kho zaub tab sis kib.

Nyob rau hauv Feem ntau, thaum lub sij hawm noj cov zaub mov yog tsis pom zoo kom kib lwm yam khoom. Tsuas pub rau rhaub, stew los yog steamed. Ntawm cov hoob kawm, nws yog ntshaw kom thauj lub cev lub gym. Txwv tsis pub, cov poob yuav muaj ntau yam qeeb qeeb tshaj li peb xav. Yog hais tias koj tsis muaj lub sij hawm mus xyuas lub chav tsev, koj mob siab yuav siv sij hawm mus dhia ua si tom tsev. Nws yuav pab tau kom poob ceeb thawj nyuaj.

Thaum lub Dukan Noj cov zaub mov yog tsis muaj kev txwv nyob rau hauv lub xov tooj ntawm cov zaub mov ib hnub twg. Noj haus thiab founder ntawm cov khoom noj ntseeg hais tias muaj yuav ua tau raws li ntau lub sij hawm raws li qhov no yuav tsum tau lub lub cev. Tab sis tsis txhob overeat. Txwv tsis pub, koj yuav tsis poob ceeb thawj thiab tau nws.

ntawv qhia zaub mov Butch

Peb xam tau tawm li cas Dukan Noj cov zaub mov "alternation". Ntawv qhia zaub mov tam sim no xav txog. Ua 4 hnub. Koj yuav tau kho nws los ntawm kev ua los yog zuj zus lawm lub hnub.

1 hnub. Zaub. Nyob rau thaum sawv ntxov ntawm hwv. Ces STTS qhwv nrog hnyuv ntxwm. Thaum lub sij hawm lub hnub koj tau ob khoom qab zib. Nyob rau hauv lub yav tsaus ntuj, pub rau noj nqaij qaib nrog zaub.

Hnub 2. Protein. Nyob rau thaum sawv ntxov ntawm hwv. Rau noj su, nqaij qaib nrog tsawg-roj yogurt. Tom qab ob peb teev, npaj hwv pudding. Yav tsaus ntuj ua mincemeat ntawm salmon thiab cheese casserole.

3 hnub. Zaub. Porridge yam. Hnub ntawm salmon cutlet nyias. Thaum noj su koj yuav tau haus tshuaj yej tsis muaj suab thaj nrog profiteroles. Yav tsaus ntuj tswb kua txob nrog ob tug sausages thiab tshuaj yej nrog profiteroles.

4 hnub. Protein. Nyob rau hauv thaum sawv ntxov ntawm tsawg-roj tsev cheese, kas fes thiab ib tug nyuaj kev mob khaub thuas txiav thiab cheese. Nyob rau hauv lub yav tav su, koj yuav ci ib tug qaib fritters thiab haus ib nrab ib liter ntawm yogurt. Ib ob peb teev tso cai rau haus dej haus tshuaj yej nrog ob tug sausages. Nyob rau hauv thaum yav tsaus ntuj ntawm nqaij qaib kua zaub thiab ib tug nyuaj.

xaus

Summing li, peb yuav xyuam xim hais tias cov khoom noj yog protein-carbohydrate alternation (Butch) yog lub feem ntau pom rau cov neeg uas xav kom sai sai poob ceeb thawj thiab tau ib tug zoo toned lub cev tsis muaj ib tug ntau ntawm cov kev nyuaj siab rau hauv lub cev. Nws yuav tsum tsis txhob yuav tsis nco qab tias tus yuam sij rau kev kawm tau zoo yog los ua raws li nruj me ntsis mus rau lub system. Thiab, ntawm chav kawm, nws yog yuav tsum tau ib ce muaj zog.