Bữa ăn hoàn hảo - HIỂM HỌA CHUYỂN HÓA

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Bữa ăn hoàn hảo nơi chia sẻ những kiến thức về sức khỏe dành cho người Việt

Transcript of Bữa ăn hoàn hảo - HIỂM HỌA CHUYỂN HÓA

HIM HA CHUYN HA

TOP 10 THC PHM GIM BO TT NHT

Hi p vi Dc s Dng

Thc phm m mt chng trai c lng cht bo trong c th ch chim c 3.7% vn thng hay n l g? Bt c lc no ti m my ra th y cng l ch c tho lun nhiu nht trong blog c nhn ca ti. Nhng g ti n, ti ung hay nhng thc phm m ti thng dng c v nh u tr thnh mi quan tm ca ng o mi ngi.

Vc dng cn i lun l mong mun ca mi ngi

C v nh c nhiu ngi khng ch quan tm n nhng loi thc phm c th gim bo, hay c th gip duy tr mt hnh th t nhin khe khon, m h cn mun bit chnh xc cc loi thc phm c chc nng t chy cht bo trong c th na.

l l do ti sao ti to ra 4 danh mc ring bit v Top 10 thc phm gim cn lnh mnh tng cng c bp v gim m cho bn.

Tt nhin, ti khng th ni cho bn chnh xc nhng g bn nn n v ti khng th bit c bn thch v khng thch g, cha k n vic bn c th khng mun, b d ng hoc c mt s loi thc phm bn khng th n v mt s l do c nhn khc, vv..

Nhng g ti c th chia x vi bn, l nhng g m ti thng n, chnh l nhng loi thc phm gip ti gi c lng cht bo c th di 10% quanh nm, v cao im nht l ti t c n con s l tng 3.7%.

S lng thc phm v cc thc n chnh xc s khng c lit k, y ch l cc loi thc phm nht nh. Danh sch ny ti thc hin nhm mc ch lit k ra nhng loi rau, qu v thc phm cn thit cho mi tun v thch hp cho nhu cu thay i ca mi ngi, cho nn y hon ton khng phi l tt c nhng g m ti n, y ch l nhng thc phm ti thng xuyn n. Gim lng cacbon-hydrat hp l.

Ti cng mun ch ra rng, trong khi ti khng tin rng lng cacbon-hydrat cc thp l cn thit v c hiu qu lu di, th nghin cu ch ra rng, lng cacbon-hydrat thp c nhng tc dng nht nh trong vic lm gim bo. Nhng tc dng bao gm gim s thm n, nng cao tnh nhit ca thc phm v kim sot lng calo "lu ng" c trong thc phm.Bn thn ti thng gim lng cacbon-hydrat mc va phi v tm thi trc khi cc cuc thi th hnh din ra. C th, ti gim vic n cc loi thc phm c cha nhiu tinh bt nh cc ht v tinh bt tinh ch.Ti n nhiu rau xanh v thc phm c cht x rt cao, cng vi mt lng ln protein c trong tht nc, mt lng nh tri cy, v gi cho mnh lng cht bo cn thit.

Tha mn c nhu cu c nhn ca bn l rt quan trng.

Danh sch ny ch yu l theo s thch c nhn ca ti, v vy y khng phi l mt bi thuc ti k cho tt c cc c gi. Vic chn la nhng thc phm thch hp vi bn l v cng quan trng v bn cng c rt nhiu nhng la chn khc nhau. Trong nhiu nm qua, nghin cu v dinh dng v bnh bo ph - trong rt nhiu nhng nghin cu v cc loi ch n - tip tc a ra kt lun rng, hu ht cc ch n ung cung cp nhiu calo khng phi l hon ton ngu ngc cht no, t nht l trong thi gian ngn

Chng ta khng cn quan tm qu nhiu v cc cuc tranh lun lng cacbon-hydro cao hay thp, hoc bt k cuc tranh lun khc nh vic kim sot v tun th nhng quy nh v lng calo. Vn l, mt ch n c cha lng calo thp l rt kh khn, v vy hu ht mi ngi u khng th theo ht ton b nhng chng trnh gim bo m h th theo.Ti cho rng chng ta khng cn thit phi ch qu nhiu vo nhng cuc tranh lun y. Thay vo , chng ta nn tp trung vo nhng vn u sau y: Lm th no chng ta c to ra mt ch n ung va c th gim cn, va gi c mt sc khe tt m vn c th n ngon?

Lm th no chng ta c th xy dng mt chng trnh n ung gip ta c th t ng kim sot nng lng bn thn?

Lm th no chng ta c th xy dng mt chng trnh n ung c th khng phi gng p bn thn nht nh phi tun th n?Di y l danh sch cc loi thc phm ti la chn t c c ba mc tiu ny. Bng ch n ung ny, bn s khng gp bt c kh khn no thc hin n c. Ti thch n nh th ny v n cng v cng hiu qu.Hy nh rng, thi quen l mt con dao hai li, C ngi ni rng: "Thi quen xu rt d to ra nhng li kh chung sng cn thi quen tt rt kh to thnh nhng thng tn ti rt lu."Do vy nhng thc phm ny c lit k theo th t ti thng xuyn n. V d, nu nh bt yn mch nm u danh sch, iu c ngha l l ti thng n n mi ngy.Top 10 loi tinh bt cacbon-hydrat v ng cc t nhin ca ti:

Cc sn phm c nhiu tinh bt

1. Bt yn mch.2. Khoai lang.3. Go Lc (mt ging la thm ht di)

4. Khoai ngt (Mt loi gn ging nh khoai lang)

5. Hn hp ng cc nng (pha trn gia cc loi la mch).

6. Khoai ty trng

7. Ton b cc loi bnh m ng cc 100%.8. Ton b la m / m ng nguyn ht 100%.9. u (Rt tuyt vi cho cc cng thc nu n c t)

10. Cc loi u lng.

Top 10 loi rau hng u ca ti.

Rau gip c th ta khe mnh hn

1. Bng cai xanh.2. Mng ty

3. Rau bina (Rau ci b xi).4. Rau xanh.5. C chua.6. t (mu xanh l cy, mu hoc mu vng)

7. Hnh ty.8. Nm.9. Da chut.10. Bu.

Top 10 loi tht nc c cha Protein.

Cung cp thm protein tng cng bp1. Lng trng trng (Hoc c qu trng vi s lng hn ch)

2. Sa.3. c g

4. C hi t nhin.5. c g ty.6. u vng bt tt (c cho n tht b).7. Tht c hoc tht vi b (Loi b n c)

8. Cc loi tht nc c ngun gc t Th Nh K

9. Tht th rng (Nai, hu, b rng)10. C hi ni chung.

Top 10 loi tri cy yu thch ca ti.

Tri cy cung cp vitamin v lm cho ba n ca bn thm phong ph

1. Bi

2. To

3. Qut4. Da gang (Vng).5. Cam

6. Chui

7. o

8. Nho

9. Du

10. DaMt vi th khc:

Lu : Ti CNG n cc loi thc phm c cha cht bo lnh mnh, chng hn nh qu c ch, hnh nhn, b v mt vi th khc.Ngoi ra, ti cng dng cc sn phm sa nhng ti khng dng chng nhiu nh cc loi thc phm ti lit k trn. Ti thng dng cc loi sa khng c cha cht bo, cc loi sa chua t cht bo, vv..

Lm th no bn c th tun th nghim ngt theo danh sch cc loi thc phm cn dng c?

Ti thng dng chng theo mt t l ph hp n 95%, iu c ngha l ti s dng hai hoc ba ba n mui tun n bt c th g ti mun - nhng th khng c tn trong cc danh sch ny - nh bnh pizza, sushi, tht nng bo ti cc nh hng ln, vv. Ti ngh mi ngi cng nh ti, i khi cn phi n ung tha thch mt cht, v ch cn c mt thc n hp l l chng ta khng cn phi lo s nguy c bo ph na.

Ti hy vng cc bn c th tm thy nhng iu hu ch v th v trong bi vit ca ti. Hy nh, y l danh sch thc phm ti hay dng, bn cng c th c nhng danh sch thc phm ca ring mnh, v hy c gng chn cho mnh mt ch n ph hp m bn c th gn b lu di vi n. Bn c th tham kho v nhng loi thc phm hu ch cho sc khe ca mnh qua nhng bi vit khc trn trang web ny ca chng ti.HIM HA CHUYN HA

NGUYN NHN PHNG TRNH GII PHP.Mt lc no , trong qu trnh n king hay gim bo ca mnh bn c th gp c nhng thut ng ging nh Him ha chuyn ha (metabolic damage) hay Ch i (Starvation mode C th thng xuyn trong trng thi i), hoc i khi l c hai thut ng . Nh vy, nht nh bn s cm thy bn chn lo lng khi c nghe gii thch th ny:

Thut ng Ch i l mt lot ca cc hnh vi trao i cht, kch thch t phn ng vi s thiu n thng xuyn ko di, c bit l cc loi thc n c cha nhiu calo. Th nhng y li l nhng iu rt quen thuc i vi nhng ngi n king gim bo. Khi m c th bn khng th nhn ra rng bn ang p dng mt ch n king nghim trng c th dn bn n nguy c cht i, th n t vn hnh nhng c ch c th khin cho bn b suy kit nh: cc c ch gim hot ng trong c th, gim nng lng, gim cc hot ng th cht v tng s thm n. Hot ng trao i cht ca bn s chm hn v v vy cn nng ca bn cng b gim.Khi bn nhn ra nhng khc thng trong c th mnh, nh vic khng cn cht nng lng no trong c th, lc no cng cm thy i v cm gic thm n lun thng trc th bn s bt u lo lng. Dng nh, cn nng m bn c th gim chng thm vo u so vi nhng nng lng m bn b mt i, v n khi n t n nh im, bn s khng th chu ng c, khi y bn nht nh s n tr li. Nhng li c mt vn l, lc y bn khng ch ly li nng lng rt nhanh m cn nng ca bn cng tng nhanh hn bao gi ht!Khi , bn s khng quan tm n bt c iu g khc ngoi tr ci d dy ca mnh v bn li c c gng thuyt phc mnh rng: Bn l nn nhn ca him ha chuyn ha. Bn s t ra nhng cu hi kiu nh: C vn g vi tuyt gip ca ti vy? Ti phi lm th no vi lng m khng cch no c th gim i by gi?, vv..c ri, nu c tip tc nh vy ti e rng bn s cht mt thi. By gi th bn c th th pho nh nhm c ri, bi v vn ny tuy rt nan gii nhng vn c th gii quyt c.Nhng tranh ci xung quanh vn Ch i v Him ha chuyn ha.u tin, ti mun khng nh rng c hai ch "i" v "thit hi chuyn ha" l c tht, mc d mt s blogger (Nhng ngi tham gia cng ng blog trn mng) v cc tc gi mng c lun c gng ph nhn s tn ti ca n. Tuy nhin, l do cho nhng khng nh ny ca h li rt d hiu. l v nhng ng nhn v nhng b n ca chng cng rt nhiu.Ch i v Him ha trao i cng cha thc s c coi l nhng thut ng khoa hc, y cng l nguyn nhn m mi ngi vn lun c gng bc b chng. Tuy nhin, nu nh bn nhn vo c ch Thch ng sinh nhit (Adaptive thermogenesis mt thut ng v vic gim vic trao i cht mt phn khi b i thng xuyn) bn s thy c rt nhiu bng chng chng minh n l s tht.

N nh hng n mt s ngi nhiu hn nhng ngi khc do cc yu t di truyn v li sng, nhng khng phi l n gy hi cho n gii nhiu hn nam gii.

Ti s khng ni chi tit v nhng vn c ch cng nh nhng hooc-mn lin quan n chng, v ti bit cc bn cng chng thch nghe nhng vn nhm chn v rc ri y lc ny u. iu quan trng m bn cn phi hiu c lc ny chnh l: Ch n king khin cho ngi ta thng xuyn b i c th lm gim cn nhanh chng, nhng cng gy ra nhiu him ha cho c th ca bn, c bit n cn lm cho bn tng cn nhanh hn khi bn n tr li. V l mt vn v cng phc tp.

Him ha chuyn ha v nh hng lu di v nhn n.Nghin cu t nhng nm 1980 v 1990 pht hin ra rng nhng ch n ung gy gim s trao i cht cn gy nhiu tc ng tiu cc cho thi k sau khi gim bo hn. iu ny gii thch ti sao ngi ta li kh gim cn n vy.

Diane Elliot, ging vin Y khoa ca trng i hc Oregon vit trong mt nghin cu ca mnh v nhng nh hng lu di ca ch n king gim lng calo rng: "T l trao i cht trong cc bnh nhn bo ph ca chng ti vn thp, ngay c khi gim mt s lng cn nng ng k v tng lng tiu th calo ti mc cn bng vi trng lng c th."Trong nm 1999, Arne Astrup a ra mt bn phn tch tng hp cc d liu t tt c cc nghin cu iu tra v nhng thay i trong chuyn ha sau khi gim cn. H pht hin ra rng cc i tng trc y b bnh bo ph c t l trao i cht thp hn 3-5% so vi nhng ngi cha bao tng b bnh.Nhng iu ny cho thy nhng hu qu ca nhng tai nn n king, tc ng ln giai on sau khi thm n tr li l rt ln. Mc gim hot ng trao i cht c th khc nhau t gn nh khng ng k n rt nghim trng, nhng tt c nhng s suy gim ny l c tht.y chnh l "Him ha chuyn ha." Ti s nh ngha n khng ch l nhng him ha xy ra ngay trong ch n, m cn l ko di n tn sau khi ch n ung ng s ny kit thc, lm nh hng n hooc-mn trong c th ca bn, tc trao i cht v c c ch iu chnh s thm n tr li bnh thng.Gim cn khng ng cch c th gy ra nhng iu ng s v hu qu ko di lu hn. Mt cch gim bo v tng cng hot ng trao i cht thng minh chnh l gim thiu ti a nhng nh hng xu, v ngn nga hon ton nhng him ha chuyn ha. Chng trnh BA N HON HO l mt chng trnh gim bo thng minh t A n Z vi cc thc n hp l, m bo nng lng v sc khe kt hp vi cc bi tp th dc nng cao s do dai, mang n cho bn mt thn hnh hon ho nht.

10 chin lc thng minh gim bo v c c hot ng trao i cht lnh mnh.Di y l 10 chin lc t chy cht bo tt nht m vn gi cho bn lng hooc-mn y cng c ch trao i cht cn bng.

1. n nhiu hn na! Bn cn phi gim lng calo gim cn, nhng cng c nhiu cch cho bn thc hin c iu . Bn c th n t hn, tp luyn nhiu hn, hoc cng c th cng lc lm c hai chuyn . Tuy nhin cch thng minh nht gim bo m vn trnh c nhng ch n kinh khng, ng thi li c th khin cho cht bo trong c th bn bin mt dn dn nhng n nh hn. Bn hy bt u bng vic gim hp l 20% lng cn nng d tha ca mnh. Nu nh lng m tha ca bn qu ln bn cng c th bt u vi con s ln hn mt cht, nhng nh rng hy tng n t t v khng nn vt qu 30%. Khi bn kt hp phng php nh vy vi luyn tp u n cng mt li sng lnh mnh, bn hon ton c th n thm nhng g mnh mun m vn c c mt thn hnh thon gn hn nhiu.

2. n thc phm t nhin. Nu bn ch n nhng thc phm tinh ch v nhn to hng ngy trong mt thi gian di, iu s khng tt cho sc khe ca bn. Khi sc khe gim, cc hooc-mn cng hot ng trao i cht cng gim v c nguy c dn n tnh trng ti t nht chnh l him ha trao i khng ch trong thi k gim cn m c khi n cn ko di n c sau ny. Hn na, hu ht cc thc phm t nhin v cha qua ch bin, c bit l rau v protein trong tht nc u c lng calo thp, nn bn s trnh c lng calo t pht so vi ch calo tiu chun ca M (SAD), s gip bn cn bng c lng dinh dng trong c th, khng cho c th b i, va c th gim m tha li khng lm nh hng n hot ng trao i cht.

3. n u n: Ti khuyn bn nn n ung nh mt vn ng vin th lc. Chia u lng calo bn cn trong mt ngy bng 4-6 ba n nh v m bo y lng protein cn thit nh trong mt ba n chnh. Nhng d thc n (bao gm c cc ba trong ngy) bn n nh th no i na th vic m bo tnh thng nht l rt quan trng. Cc nghin cu ch ra rng, chnh vic n ung ba bi gp phn gy ri lon trao i cht, gim lng ng trong mu v gim lng Insulin. 4. p dng theo chu trnh Cc-bon. BA N HON HO gip bn gim cn thng minh bng cch gim lng calo tha nhng cng khng lm nh hng n sc khe ca bn. Tuy nhin, theo nh k, bn cng cn phi tng thm lng calo cn bng hot ng trao i cht v nhng hooc-mn kch thch cm gic thm n. Thay v c p dng ch n kim sot nghim ngt cacbon-hydrat m hng triu ngi ang lm (Thc t cho thy, iu ny c th lm hn ch cc tuyn ni tit t nh tuyn gip) th n u n mt lng cacbon-hydrat mi ngy, cn c th tng cng th cht cho bn (nh tng cng c bp) v gip cho c th cht ln tinh thn bn u th thi.5. Tm thi dng n king: ng cho c th bn mt qu nhiu nng lng trong mt thi gian di. Nu bn c qu nhiu cht bo phi gim th i khi bn s mt n ba thng lm c iu . Bn khng th n king trong sut mt thi gian di lin tc nh vy. Nu nh c th bn c mt lin tc mt lng calo trong sut 12 tun lin bi mt ch n ung nghim ngt, n c th gy phn tc dng v gy ra nhng nguy c nh tnh trng i ko di T c th lm bn suy gim sc khe. Bn hy hc tp theo ch n ca cc vn ng vin, gim calo trong mt thi gian bng nhng thc n lnh mnh sau li tin hnh b sung li calo gi cho c th khe mnh.6. Thc hin nhng bi tp ci to trng lng nghim tc. Ni n vc dng ngi ta thng cn phi luyn tp. Bn ngh rng bn ang trong thi k gim bo, th khng cn phi luyn tp ly li vc dng ca mnh m ch cn thc hin cc ch n ung h khc hay nhng vin tho dc l ? iu l hon ton sai lm! Vic ci to trng lng v cng quan trng, n khng ch gp phn nng cao sc khe ca bn, to cho bn c mt thn hnh thon gn hn m cn gp phn lm cn bng ni tit t v cc hot ng trao i cht. Vy cn ch g na, nu bn bt u gim cn ri, th ngay by gi bn cn ly li n cho ti bng cch tp luyn c mt c bp chc khe. 7. Cc bi tp luyn v tim mch Khng nn lm qu sc. Nu bn thc s cn phi gim cn, nhng thc n hp l v nhng bi tp nhp nhng c th gip bn t c iu . Ngoi ra, bn cng c th tp thm nhng bi tp c bit nh bi tp v tim mch gip cho hiu qu tt hn. Tuy nhin, cc vn ng vin s d c th lm tt nhng bi tp ny l bi h c cung cp ngun thc phm di do, gip h c nng lng thc hin. Tuy nhin nu nh bn qu lm dng n m khng n vic b sung thc phm y hay b sung lng dinh dng cn thit th n li hon ton phn tc dng. n lc y lng m trong c th bn khng nhng khng mt i m bn cn c th gp nhng nguy c nguy hi khc cho c th. V vy, nu nh bn mun c c mt thn hnh thon gn m vn m bo cho sc khe ca mnh, trc ht bn cn phi ch n ch n ung hp l .

8. Cn bng cng thng vi phc hi: Cng thng l mt phn khng th thiu i vi cuc sng ca mi con ngi, v n ni cho bn bit rng, bn ang cn sng. Ci to c th l mt dng cng thng th cht v n s rt tt nu nh bn bit kt hp vi vic phc hi. Nu nh bn khng kt hp lun phin gia cng thng th cht v phc hi, chng my chc c th bn s b suy kit. Nu nh bn c gia tng mc cng thng (Tc l bn ch m u vo tp luyn hay nhn n gim cn) th c th dn n tnh trng nguy him nh c ch i hay l him ha chuyn ha. Cng thng m khng c phc hi s nh hng n qu trnh sinh nhit, khng leptin v lng Insulin trong c th, t gy ra cc nguy c gia tng cc triu chng thng thng nh tng cortisol v cc hooc-mn gy cng thng, ng thi cn gia tng lng m ng trong cc c quan ni tng v dn n nhng sai st trong vic phn vng nng lng

9. Ng gic: Trong nhiu nm qua, trung tm nghin cu v mi quan h gia gic ng v vic gim bo cng b nhng thng tin ng kinh ngc. Cc nghin cu u chng minh rng nhng gic ng ngn v chp chn s lm nh hng n vic gim cn cng nh n cc hooc-mn, cm gic thm n v hot ng trao i cht ca bn. Cc nh nghin cu thuc i hc Chicago lm mt nghin cu so snh gia nhng ngi c gic ng trung bnh t 5.5 8 gi mi m vi nhng ngi c gic ng ngn, chp chn v khng khoa hc v t l gim cn. Kt qu cho thy rng, nhng ngi c gic ng t 5.5 8 gi mi m gim ng nhiu cn nng hn nhng ngi cn li, mc d h cng mt mt lng calo nh nhau. V vy, bn ng bao gi b qua tm quan trng ca 7-8 gi ng cht lng mi m khin cho c th bn c khe mnh hn. (Hy nh: Nhng ch n king nghim ngt, nhn n hay hn ch qu nhiu calo c th khin bn cng lc gp phi c ba tnh trng: Tp luyn qu sc, cng thng th cht lin tc m li khng th phc hi, thiu ng. V vy bn hy cn thn khi mun thc hin chng.)

10. Hy bt u mt chng trnh sa cha trao i vi mt giai on chuyn tip tng dn nng lng. Mt giai on chuyn tip c th gip bn cn bng nng lng, gim cn c mt vc dng hon ho nhng vn m bo c sc khe. Tuy nhin, trong khun kh mt bi vit th khng th no c th trnh by y tt c nhng chi tit v chng trnh ny, do vy ti s cp v n trong mt cun sch trong tng lai. V s l mt trong nhng cun sch hu ch nht cho sc khe bn.

Trc khi kt thc bi vit ca mnh ti mun gi n cc bn mt thng ip v cng hu ch: HY N NHIU HN GIM CN NHIU HN. y cng l phng chm hot ng trong chng trnh BA N HON HO ca chng ti. Chng trnh ca chng ti khng bt bn phi nhn n cho ti khi i l, phi tp nhng bi tp nng nhc n khi kit sc, cng khng phi dng bt c mt loi ph phm chc nng no. Bn ch cn nhng thc n va n gin li va phong ph trong vic chn la nguyn liu ch bin, cng nhng bi tp th hnh m ai cng c th lm c. V iu quan trng nht chnh l cho d ba no bn cng n no, th bn vn c th c c mt thn hnh hon ho vi nhng s o chun m khng h lm nh hng n sc khe ca mnh. Nu bn mun bit thm bt k thng tin no v cch gim cn hiu qu, hy c thm nhng bi vit khc trong website ca chng ti. Chc bn thnh cng!

THC PHM T CHY CHT BO V THC PHM TO NHIT

Hi: Nhng thc phm c kh nng t chy m trong c th tt nht l g?

Tr li: iu cn ph thuc vo quan nim ca bn v mt loi "thc phm c kh nng t chy cht bo." Khi bn ni "thc phm t chy cht bo" hay "thc phm c th t chy cht bo," nhiu ngi ngay lp tc ngh ngay n cc loi thc phm c cho l c th lm tng kh nng trao i cht ca con ngi nh cc loi tho dc thn k, cc loi gia v nng hoc cc loi thc phm nh cay nh t, m tt, dm, ru to, tr xanh, iu ny nghe c v ging nh mt chiu thc qung co v ch n ung phi khng? Nu bn thc s ngh vy iu chng minh rng bn ang hoi nghi. Nhng cho d bn c tin hay khng, mt s cc loi thc phm c kh nng t chy cht bo trong c th vn c cc nh khoa hc chng minh l c thc.

V d, c mt hiu ng nhit nh t thnh phn capsaicin ( Cht cay) trong t.

Nghin cu cng chng minh rng mt hp cht trong tr xanh gi l epigallo-catechin gallate (EGCG) to ra mt s gia tng ng k trong t l trao i cht ca c th bn trong sut 24 gi. Bn s cn khong 3-4 ly tr xanh c c khong t 270-300 mg EGCG cn thit, hoc bn cng c th b sung n qua nhng sn phm c chit xut t tr xanh.

Tuy nhin, cng c mt nhc im. Nhng nh hng t vic t chy cht bo (nhit) nh ca nhng thc phm ny l c tht, nhng li rt nh. Mt nghin cu c cng b trn Tp ch Dinh dng lm sng Chu u pht hin ra rng, mt liu tiu nng (vi mt s lng c th chp nhn), c th lm tng 21 calo s trao i cht. Chit xut tr xanh em li kt qu tt hn mt cht, nhng cng khng nhiu. Nghin cu t Thy S cho thy s tng s trao i cht trung bnh ca mt ngi trong 24 gi l 79 calo.

iu l khng nhiu. Trong thc t, d vic gia tng trong qu trnh chuyn ha ngn hn (24 gi) ny, thc t c th lm mt cht bo trong c th, th nhng n vn cn gy nhiu tranh ci.

Nu bn thch tr xanh, iu l rt tt. V ti khuyn bn nn dng n nh mt loi ung. V, nu bn thch t cay v thc n cay nng (Ti cng vy), bn cng c th thng thc chng bng mi cch bn mun - chng c th kh b dng - v chng cng c th cung cp cho bn mt s gia tng nh trong hot ng trao i cht ca c th bn. V nh vy, bn chng cn phi thm bt k mt php l no lm bin mt m bng ca mnh na.

iu s gip bn c th t chy cht bo trong mt ch n ung bao gm y cc cht dinh dng, cc loi thc phm t nhin l g? V lm th no c th ch bin chng thnh nhng mn n gip bn khng nhng c n ngon m cn hu ch hiu qu? ng thi, lm th no c th la chn mt s cc loi thc phm c mt calo thp hn nhng hiu qu t chy cht bo c cao hn? Hy ti gii thch r rng cho bn ...

Ch n ung sinh nhit v Cc Thc phm c hiu ng gia nhit.

Trong thc t, tt c cc loi thc phm c gi l thc phm "nhit" v c th chng ta phi s dng nng lng tiu ha chng. iu ny c gi l "hiu ng nhit ca thc phm" (TEF).Tuy nhin, khng phi tt c cc loi thc phm u c tc dng nhit nh nhau. Ch n ung nhiu cht bo c tc dng nhit thp nht. Thc n sinh nhit nht (TEF) ( nhng loi thc phm "yu thch" ca ti) l cc loi protein t cc loi thc n c bit l sau y:

c g.

Cc loi tht th rng (Nh nai, hu )

Tht b rng, tht tru.

Cc loi tht rt nc nh Tht thn nc (Tht ca nhng loi n c c bit b dng)

Hu nh tt c cc loi c

Tht cc loi ng vt c v v hi sn.

Lng trng trng (Ton b trng qua kim duyt)Nghin cu chng minh rng tc dng nhit ca protein l cao nht trong tt c cc cht dinh dng, v c khong 30% lng calo cha trong protein.. Mt tin vui na chnh l cc loi thc phm c cha protein c th lm gim s thm n ca bn!

y l mt trong nhng l do m mt ch n ung gim bo lun c cha mt loi thc phm c protein trong mi ba n. Cng khng phi ngu nhin m tp cc vn ng vin th hnh l nhng ngi c bp rn chc nht trn th gii. Ton b chng trnh gim bo ca ti chnh l da trn s t chy cht bo v phng php p dng cc ch n ung gip cho c th khe mnh.

Khi bn kt hp cc loi thc phm c cha protein (nhit) vi mt lng thch hp v cc loi cht bo thit yu, thm vo nhiu rau xanh v lng tinh bt t nhin, c th ca bn c th t chy hon ton cht bo m khng cn bt c loi dc phm no. iu cng gip cho bn trnh c nhng mnh li qung co v ch n ung k l m bn vn c nghe hng ngy.

Ba Bc n gin trong mt phng php chng ta c mt ba n c th t chy cht bo trong c th:

Bc 1: Chn mt loi rau xanh hoc rau c cha cht x nh mng ty, u xanh, bng ci xanh, sp l, rau x lch, vv .Bc 2: Thm vo mt trong nhng thc phm c cha protein c cha trong cc loi tht nc ( cp trn).

Bc 3: Cc thc phm c cha protein nc v cht x s to ra nn tng cho mt ba n t chy cht bo ca bn. Sau, bn c th thm mt cht tinh bt t nhin hoc ng cc nh go nu, yn mch, hoc khoai lang sao cho ph hp vi lng calo cn thit cho c th bn. Tri cy cng l mt la chn tuyt vi, nhng bn phi nh tp trung nhiu hn vo cc loi rau xanh v thc phm c cha cht x.Khng cn phi qu cu k, cng chng cn phi mt nhiu thi gian chn la, cng khng cn phi tn c ng tin cho cc loi dc phm c qung co l c kh nng gim bo, bn cng c th c c mt thn hnh hon ho t tin vi bn b. Vy th bn cn ch g na m khng bt u ci thin ngay ba n ca mnh bng cch chn nhng thc phm hu ch m ti gii thiu trn. Chc bn c c mt ch n ph hp vi c th v sc khe ca mnh.

LM TH NO C C MT C BP CHC KHE NH CC VN NG VIN TH HNH?

B mt gim bo ca cc nh v ch th thao.

HI: "Tom, trn website ca bn, bn vit: "Ai c c thn hnh chun hn cc vn ng vin th hnh cng cc i th xng tm ca h? Khng c bt c vn ng vin no trn th gii c th t c c bp nhanh nh cc vn ng vin th hnh. Qa trnh bin i trong 12 tun ca h trc khi thi u nht nh s khin cho bn phi kinh ngc!

Cc vn ng vin th hnh lun l ngi c c bp hon ho nht

Ch c vn ng vin siu bn b mi c th t c mt t l m thp trong c th, nhng vn ng vin ba mn phi hp (Triathlon) v ma-ra-tong thng c mt lng c bp nht nh.

iu ny nghe c v kh l mu thun, tr khi ti ang b l iu g . Ti sao cc vn ng vin th hnh li phi tri qua mt giai on 12 thng bin i thay v tp luyn vo bt c khi no h mun hoc l tp luyn trong tt c nhng khong thi gian m h c? Nu h thc lm theo nhng b mt c bt m trong cun sch ca bn, th ti sao h khng th tp luyn thng xuyn bt c lc no, h cng c c mt thn hnh tuyt vi, thay v c phi c gng gim lng m tha trong thi gian tham gia thi uTR LI: Cm n cu hi ca bn. C mt li gii thch hp l cho nguyn nhn ti sao cc vn ng vin th hnh v nhng vn ng vin th thao khc khng nht thit phi tp luyn quanh nm, v l l do v cng hp l...

Bn khng th nm gi mt nh cao mi mi, nu khng n khng phi l mt "nh cao" na ri, phi khng no? nh ngha ca mt nh cao l g? khng phi l mt im cao c bao quanh bi hai im thp hn hay sao? V vy, vi mt thn hnh m bt c lc no trong nm bn cng c th nm gi th khng cn m bo c iu kin "nh" ca bn na.

Gii php thng minh chnh l cho dinh dng v vn ng (m hu nh tt c cc tp th hnh u ang s dng), a c bp ca mnh t n nh im trong mt giai on cn thit nht nh, sau d dng tr v trng thi duy tr nng lng hoc giai on chun b.

Ti KHNG H ni v vic bn c th bung th bn thn, t n tch m trong sut mt nm, sau li m u vo thc hin cc ch n king, gim bo khi n giai on nc rt. Nhng g ti ang ni l cch thn th bn i t th trng vn tt n trng thi tuyt vi nht, sau li t t gim nh quay tr v vi trng thi tt .... nhng khng bao gi c php "pht tng" ht.

iu ny mang li cho bn rt nhiu ngha, ng khng?

y l mt v d: Ti khng h c nh i do khp ni trong b dng tuyt m nh trn cc tp ch qung co, khi c th ti ch c 4% cht bo, trong sut 365 ngy mt nm. Thnh tht m ni, l th trng ti t c trc mi cuc thi.

Khi ti ngh ngi (Chnh l ti khng cn phi cnh tranh vi ai ht), lng cht bo trong c th ti thng dao ng t 8 - 10%. i vi bn m ni, c th l l mt thn hnh kh p mt ri. Th trng ca ti khng chnh lch qu nhiu so vi nhng ngy tham gia thi u, th nhng cng khng th snh c vi nhng ngy thi u y. Ti phi mt khong 10-12 tun hoc lu hn dn dn gim t 9% lng m xung cn 3,5% - 4,0% c t n phong "nh" v cnh tranh vi nhng vn ng vin khc, ngi thc hin nhng phng php gim m tng t m ti tit l trong cun sch ca mnh.

Hu nh khng c bt c hy vng no duy tr trng thi 4% cht bo trong c th, v thm ch nu ti c th, th ti sao ti li phi mong mun iu ? Vi tun trc khi cuc thi bt u, Ti hon ton suy kit, in khng, v thm ch l "v voi v vn" ln mt mnh, n ni m nhng ngi hon ton xa l i b trn ng ngh rng ti l mt k lang thang v cho ti n.

c ri, ti ch ang a mt cht m thi, nhng chng ta cng phi khng nh vi nhau rng, tht chng d chu cht no nu nh ta c p bn thn phi m bo mt lng cht bo thp nht nh trong c th. Tr khi bn thuc nhm ngi Ectomorph t nhin (Nhng ngi gy v c kh nng trao i cht nhanh), nu khng c th bn nht nh s chng li bn v bn s lun lun b i.Thay v phi lun c gng gi cho mnh mt thn hnh nh cao mi ni mi lc, theo chu k ti s tr v vi th trng thng ngy, khng b g b bi nhng yu cu gim bo gt gao, ch cn m bo cho mnh khng vt qu 9,9% lng cht bo trong c th. Mt vi nm sau, ti n lc duy tr thn th mc cn i hn, vo khong 6-7% , c bit l khi ti bit ti s c chp hnh, nhng khi khc ti cng khng cho lng cht bo trong c th mnh vt qu 10%. c th coi l ngng qun bnh cho th trng ca ti v n ging nh mt "quy tc" c nhn vy.

Thc t ny khng phi ch dng ring cho nhng vn ng vin th hnh. Vn ng vin trong tt c cc mn th thao khc u s dng nhng bi bn tp trung v phn k sc mnh trong mi gii u ca h.Mt cu th bng chuyn nghip s phi thc hin nhng ch tng t vo khong thi gian m h chun b thi u, vy bn ngh rng h tp luyn vo thng Ba hoc thng T cng tng t nh tp luyn vo thng Tm hoc thng Chn sao? Khng, hon ton khng phi nh vy. H c th cho cht bo trong c th pht trin t do v c th pht tng trong khi tp luyn thng thng, nhng ngc li, khi ma thi u n, h s phi iu chnh li, thm ch l iu chnh cao . chnh l l do ti sao h li c tri hun luyn.

Nu nh bn khng mun c nm u c mt vc dng c bp cun cun th bn cng cn phi c mt ch n king (hn ch calo). y cng chnh l mt l do m n 95% ngi khng th gim cn v gi c th trng thi cn bng H l nhng ngi n king thng trc .. lun lun c mt ch n ung nht nh. Bn c bit ai nh vy khng?Bn khng th hn ch lng calo vn thp ca mnh v thi hn. Sm hay mun th s trao i cht ca bn s dn chm li v c th bn s thch nghi vi lng thc n b ct gim thng xuyn, v nh vy n s lm gim trng cn nng ca bn.

Nhng nu bn ch n gim cn ph hp v tp luyn chm ch trong 3 thng, sau gim bt vic luyn tp i v n nhiu hn mt cht (cc thc phm lnh mnh), s trao i cht ca bn c nng ln.

Trong mt vi tun, cng c th l vi thng, bn c th t c mt c th hon ho vi t l cht bo thp, cho n khi bn t n thi im th thi k hnh phc ca bn n ri mt c th vi khe mnh, thc t v p mt.

chnh l cch m cc vn ng vin th hnh chng ti hay lm ...

Cc vn ng vin th hnh cng pht hin ra mt phng php gim lng m tha rt hiu qu, n c th gip h kim sot hon ton cc thnh phn c th h. H lm ch c vc dng ca mnh v khng bao gi cn phi lo lng v n na.

Tp th hnh cng l bin php gi cho lng m trong c th thp quanh nm (9% i vi nam, khong 15% i vi n), v sau ngi ta vn c th t c mt thn hnh "nh cao" nht thi, vi mt lng cht bo cc thp trc mi k thi u.

V quan trng hn c chnh l, ngi tp th hnh c th m bo mt vc dng cn i u n trong sut nm d h khng nh cao ca phong . t nht th h khng cn phi lo lng kh nng gia tng cht bo bt thng nh nhng ngi n king bnh thng khc.Bn c t tin m bo rng mnh s c mt thn hnh rn chc quanh nm v khng h lo lng g v vic c th s pht tng khi ngy ci ca bn n gn?

Ti tin chc rng bn s khng mun p mnh phi nh vy u? iu ny khng h lin quan g n vic bn c lm c hay khng, m n ch n gin l bn c t tin v ngh lc lm c n hay khng m thi.

V vy, cho d bn khng phi l mt vn ng vin th hnh, th ti cng c th ni rng, bn s ng vi ti v nhng li ch m bi tp th hnh mang li, ng khng no?

V sao ? Bi l, bn khng cn phi ung my vin thuc gim bo iu chnh trng lng c th ch v s thiu t tin trc m ng do cn nng hn ngi ca bn, bn cng khng cn phi b tin cho my chiu bi qung co cng nhng bi tp th dc nng nhc hay ch n king nh dnh cho ngi sn sng b b i trn my chng trnh truyn thng! Thay vo , bn ch cn hc hi t nhng vn ng vin th hnh c c bp rn chc nht hnh tinh ny Tp th hnh mt cch t nhin nht.

Nhng bi tp th hnh n gin cng c th gip bn c c mt thn hnh chc khe.

Cc vn ng vin c c vc dng nh tranh v bt c khi no h mun ch n gin bng cch iu chnh ch n ung ca h theo chu k nht nh vo trc mi cuc thi, cn nhng khong thi gian khc th h c th th mnh trong nhng sinh hot bnh thng nht, nhng cng khng h lm mt i vc dng khe mnh.

Tp th hnh l cch thc tt nht cho bn c th iu chnh c vc dng cng nh cn nng ca mnh. V vy hy chn cho mnh nhng phng php duy tr vc dng tin cy nht. Ti hy vng rng bi vit ny ca ti s phn no gip bn c c t tin hn trong cuc sng ca mnh v khng bao gi phi lo lng v nguy c pht ph ca mnh na.LM TH NO VA GIM BO LI VA C C C BP SN CHC CNG MT LC.

"Lm th no cng mt lc ti va c th tng c bp li va c th gim bo?"

y l cu hi gn ging kiu cu hi thng gp nht mi thi i m hu ht nhng ngi bt u tp th hnh u a ra: "Lm sao ti c c c bng su mi?Vn l, khi bn t ra nhng cu hi kiu nh vy, bn s lun nhn c nhng cu tr mu thun nhau thm ch l ngay c khi ngi tr li bn l nhng chuyn gia, nhng ngi ng l ra phi bit rt r v vn ny.

Va gim bo va tng c bp Kh nhng khng phi l khng th.Vy th, cu tr li cho vn ny l g? L bn thc s va c th gim bo li va c th c c c bp cun cun trong cng mt lc sao?

Cu tr li ngn gn cho bn l: Bn c th va gim bo ng thi cng lm tng c bp ca mnh trong cng mt lc.

C th hn chnh l: l mt qu trnh v cng kh khn v phc tp. Cho php ti gii thch r hn bn hiu ....

Vn u tin ca chng ta chnh l: Bn mun gim bo v tng c bp trong CNG MT LC.

Vng, nu nh ngha ca bn v khi "Cng mt lc" y l ni mt thng hoc 12 tun th trong trng hp , c l bn ang khng th t c c bp trong cng mt lc nh ni, m l cn phi thc hin n trong by ngy mt tun, 24 gi mt ngy hay nhng thng tip theo.

Li gii thch tt nht cho nhng g thc s xy ra l, bn thc hin lun phin cc thi k tng lng calo (ng ha) v gim lng calo (d ha) t c kt qu l bn tng c bp v gim lng m trong c th.

Bn thy y, nu nh bn ang trong giai on d tha calo, iu ng nhin l c th lm cho c th bn va tng lng protein (c bp ca bn) li va bo ln. V khi bn quay tr v giai on thiu calo, lng m cng lng protein trong c th bn tt nhin l s gim xung.

Cng c nhng trng hp ngoi l, nhng nhn chung l rt kh c th t c hai mc tiu trn cng mt lc v cc c ch ch yu cho hai qu trnh ny lun i khng vi nhau. Khi n xy ra, hu ht u cc iu kin khng bnh thng Ti gi n l nhng yu t X.

C 4 yu t X nh sau:

Yu t X u tin chnh l tui tc. Bn tng nghe thut ng Newbie gains (Mt qu trnh tri qua ba giai on cho ngi mi tp th hnh c c c bp nhanh chng) cha? C th t c ci to v nu nh c th thm mt cht yu t di truyn tim n ca bn s d dng gip bn t c c bp nhanh chng. iu ny c th cng ng khi thc t l mt vn ng vin th hnh t c nhiu thnh tu v c 20 nm kinh nghim cng rt vui mng khi h ch t c thm vi cn c bp mi nm ri.

Yu t X th hai l B nh c bp (Muscle memory Tp luyn theo chu k nht nh cho mi phn c th). iu ny gip bn d dng ly li c c bp mt ca mnh m khng cn phi luyn li c bp t u, bi l B nh c bp ca bn ghi nh nhng bi tp v nhng vn ng c bp trong qu kh kch thch c bp hin ti ca bn pht trin nhanh hn.

Yu t X th ba chnh l Di truyn hc. Bao gi nghe ni v thut ng "genetic freak" (Mt dng di truyn k d - Ch nhng ngi c kh nng pht trin c bp c bit hn hn nhng ngi bnh thng khc) cha? l nhng anh chng c bp pht trin nh c di ngay c khi anh ta thc hin mt "ch n ung 50-50" (50% ca McDonald v 50% bnh pizza) ... vy m anh ta cng chng bao gi tng thm cht m no (Ci ny chng minh rng cha m anh ta tht qu tuyt vi!)

Yu t X th t chnh l cc dc phm. C th bn s v cng kinh ngc khi bit rng c bao nhiu ngi s dng cc loi dc phm ci thin vc dng v hiu qu ca c bp. Ti khng ch ni v nhng ngi tp th hnh chuyn nghip, ti cng ang ni v nhng chng trai su mi trong phng tp th dc y l cha k n nhng ngi mu th hnh m bn vn thm ngng m trn truyn hnh. Lm th no m h va c th gim bo m vn c c c bp hon ho n vy? Cu tr li l: Ha cht.

Ti khng phi l ngi n ng m c cc, nhng ti s cc mt ln trong mt ngy bt k no : Ti s t cc rng trong 99% cc trng hp c th ng thi va tng c bp li va gim bo thnh cng, chc chn s c s xut hin ca mt hoc nhiu cc Yu t X . vn khng phi l tt c! Thc t, c n trn 5 yu t X lin quan n thnh phn c th v tnh trng n ung ca bn ( c gi l cc yu t X2). Nhng ti s ni v nhng vn sau.Vy th, bn khng phi l mt ngi mi bt u, bn khng phi l mt d bm thin ti v bn khng c b nh c bp tn dng li th. Chng l bn khng th c c mt thn hnh rn chc sao? V vn ny, ti mun bn nn thc t mt cht, nhng cng khng cn phi mt hy vng nh vy ...C MT CCH gip mt ngi bnh thng c th tng cng c bp v gim m cng mt lc.

B mt l: Bn phi thay i nhng thi quen dinh dng ca mnh!

Theo nhng chuyn gia dinh dng cn bn v cc nh th hnh chuyn nghip th ch cn ch vo s cn bng calo trong thi gian 24 gi. n na m, bn c th kim tra lng calo trong c th mnh, v nu s d dng, bn c th ni rng bn c mt nng lng rt di do. Nu s d m, bn nn bit rng lng calo trong c th bn l khng .Nhng bn hon ton c th lm gim lng calo d tha ca mnh khi bn t mnh vo trong giai on ng ha cao (chng hn nh bn n cc loi thc n c cha lng cacbon-hydrat cao sau mi ln luyn tp), v nh vy trong c khong thi gian cn li trong ngy lng calo trong c th bn s gim xung.Nu nh bn lun tp luyn vi cng cao v ln k hoach n ung cc loi dinh dng thch hp, nh vy chng phi bn c th tng mt lng c bp nht nh trong khi vn c th gim bo ri sao? Mi ln thc hin, thnh qu bn t c c th ch c tnh bng n v gram, nhng bn ngh n s l bao nhiu khi bn thc hin n trong mt tun, mt thng, hay ba thng y?Qu trnh c thc hin trong ngy v qu trnh c thc hin nhng giai on trong tun c gi l chu trnh vi m v chu trnh v m. Nu bn thc hin cng mt mc tiu trong mt khong thi gian di 12 hoc 16 tun, th c gi l chu trnh v m.

Nhng g m ti va mi m t chnh l s phn k dinh dng. Mt s ngi gi cn n l ch n king theo chu k. chnh l cch bn kim sot lng calo ca bn (ch yu l c c l do bin ng lng cacbon - hydrat) to ra nhng phn ng ni tit c th.Kt qu cui cng: Bn c c c bp v gim c bo trong cng mt lc!

Ti ang ni chuyn v calo: s gia tng v gim lng calo trong c th bn. V tt nhin iu quan trng nht chnh l hooc-mn (Cn bng ni tit t) v " S phn vng cht dinh dng."Nu nh bn ang c gng gim lng calo trong c th mnh. Vy th vn ca bn l: Bn ly n t u? Nu nh, hooc-mn trong c th bn ang ngy cng gim v bn li ang n cc thc phm c cha cacbon Hydrat cao, th bn c th t lm gim lng c bp ca mnh thay v gim m, v nh vy, bn s trong tnh trng tng cn vn vt m chng c cht c bp no ht!Nhng nu bn c th kim sot c s cn bng nng lng trong ngy v s dng bin php cn bng dinh dng cng nh kim sot hooc-mn trong c th bn bng nhng thc phm thch hp th bn hon ton c th lm c iu .

c th va tng cng c bp ng thi va c th gim bo l mt mc tiu kh t c. Nhng tin tt cho bn l: kh khn khng c ngha l khng th. Chng phi ai tng ni "Kh khn chnh l khng th thc hin ngay lp tc nhng iu tng chng nh khng th, m l ch phi thc hin n lu hn mt m thi."Nu bn mun bit k hn v nhng phng php gim bo v tng cng th lc cng nh c c mt thn hnh hon ho, hy c thm nhng bi vit khc ti website ca chng ti.

KHUYT IM CA CH N KING PALEO.

Ch n Paleo thc s hiu qu hay n ch l mt chiu bi khc cho mt ch n ung thnh hnh nht thi m thi?

Nhn chung, ngoi tr mt vi im bt ng chnh, ti ngh rng ch n ung Paleo cung cp mt s im v thng tin c gi tr v nhng g chng ta nn n gim cn v v n tt cho sc khe ca chng ta.Trong thc t, nu bn ang mun la chn mt trong nhng ch n king n gin, Paleo c th c coi l mt trong nhng la chn tt nht.

L lun cho vic nn n ung theo thi nguyn thy chnh l M di truyn ca chng ta ch thay i cha n 0,02 phn trm trong sut 40.000 nm qua, iu ny c ngha l c th chng ta vn lun mun tiu th cc loi thc phm v dinh dng ging nh t 40.000 nm trc.Bn mi ngn nm trc y, bn lun n nhng thc phm c ngun gc t thin nhin. Lm g c cc loi thc n c ng trong lon, hp, bao b, c phi khng? Bao b l mt ci v bao bc bn ngoi, mt lp bo v cho n khi h m thi!Khi cng chng c ci gi l ba ti trn truyn hnh. Khng c n nhanh. Khng c ca hng tin li.Khng c mn sir bp. Khng c ng trng. Khng c cc loi du hydro ha. Khng c ha cht. Khng cht bo qun. Khng c bt c th g c nhn to ht.Ch c nhng n c c do sn bn v thu lm nh: Cc loi tht, c, cc loi ht, ht ging, cy, rau, v tri cy.Bng cch n nhng g m t tin chng ta tng n thi k , theo cch ni ca Paleo, chng ta s c c mt ch n ung thch hp vi s tin ha ca chng ta, v chng ta s trnh khi cc nguy c v sc khe ca chnh mnh v bnh bo ph cng nh cn bnh dch hch gn y. Tt c nhng cn bnh y u c chng minh l kt qu ca li sng hin i v nhng loi thc n nhn to.

Hiu ng ny nghe c v kh tt ng khng? Vy th, Nhc im ca ch n king Paleo l g?

Bng mi cch, chng ta nn n nhiu loi thc phm cha qua ch bin, tng t nh cch n ung ca t tin chng ta. Thnh tht m ni, ti khng ngh rng chng ta cn phi i su vo l thuyt nhn loi hc hoc nghin cu rt ra kt lun rng, ch n ung ch cn da vo sn bn cng hi lm s gip con ngi ta khe mnh hn n nhanh ca hng Twinkies v Coke - c l cng l cm nhn chung ca tt c mi ngi, ng khng?iu duy nht ti khng ng chnh l mt s im trong chng trnh ca Paleo khng ch khuyn bn nn loi b tt c cc loi ng cc v tinh bt (v thm ch c sa, mt ngun cung cp protein TUYT VI to c bp CHO C TH), m chng cn tuyt i ph nhn hon ton tc dng ca cc cht dinh dng hu ch y.Ti sao ? , chng i hi nn nng nghip phi quay li thi k 10.000 nm trc hoc hn th na, v vy bt k loi thc phm phm no, ch cn l kt qu ca nn nng nghip hin i cng u b ln danh sch "cm". L do ? V c th chng ta vn cha bin i gen c th tiu th chng.S tht l, c mt s loi tinh bt c cha cac-bon hydrt v cc loi ht rt t c ch bin hoc cha qua ch bin hon ton.Hn na, hot ng trao i cht ca mt s ngi c th hp th tt tinh bt v ng cc, trong khi nhng ngi khc li khng th (nhiu ngi b bo ph do t vn ng thng mc phi hi chng chuyn ha v khng th hp th tt cht x tp trung, ngay c khi l cht x t nhin).Ln n cc loi thc phm t nhin nh go nu (mt thc phm ch yu trong nhiu th k ca ngi dn chu , mt trong nhng loi thc phm lnh mnh v c th gip con ngi sng lu nht), cc loi ng cc nguyn ht 100%, khoai lang, bt yn mch, cc loi u v cc loi thc phm tt cho c th con ngi khc, c bit l i vi nhng ngi nng ng v c c bp nht nh. Tt c nhng iu ny u khng th thuyt phc c ti .V chuyn ny, ti khng chc chn, liu c ai c th bit c chnh xc l t tin ca chng ta n ung nh th no hay khng, nhng ti li kh chc chn rng iu cn ph thuc rt nhiu vo vn ha, kh hu v a l ca tng khu vc. V vy, lng dinh dng h n c th thay i kh nhiu, cho nn ti khng ngh rng c ch l MT kiu ch n ca Paleo a ra l hp l nht.Tt c nhng ch n ung nguyn thy u c mt c im chung, l khng bao gm cc thc phm tinh ch hoc cc thc phm qua ch bin. Tt c cc loi thc phm trong cc ch n ung u l t nhin, cho d l protein, cht bo hay tinh bt.Tt nhin, lng cacbon hydrat m c th c th hp thu t cc ch s khng rt cao, v s khng c ng tinh ch hoc tinh bt ch bin. Nhng ngay c Loren Cordain, tc gi ca Ch n ung Paleo th mt ch n ung Paleo cng c th cha n 40% hydrat-cacbon, khc xa vi nhiu ch n gim thp lng cacbon hydrat hin nay.

C nn loi b hon ton cc loi ng cc v tinh bt?

C mt s khc bit rt ln gia tinh bt v ng cc t nhin vi cc sn phm tinh ch cng loi.

V d, nhn vo bt ng cc trng mn hin nay m so snh vi nhng ng bt yn mch c cn bng nhng chic chy cn c k, ai c th ngh rng chng thuc cng mt loi c?Chng chng c im g khc nhau, th nhng ch n Paleo li khin ngi ta c m qung tin rng, KHNG BAO GI nn n ng cc hoc cc tinh bt t nhin nh cc loi bt Yn mch tinh ch v go nu.

Hu ht cc vn ng vin th hnh ti bit u n bt yn mch cng vi rt nhiu go, khoai ty ngt v tinh bt t nhin khc vo ba sng. H l nhng vn ng vin c c bp rn chc nht trn th gii, v h n chng mt cch t nhin v thng xuyn, cng nh ti, h l nhng con ngi khe mnh nht. Nu nh thc s c bt c mt s lin quan no gia tinh bt v ng cc vi cn bnh bo ph, vy th bn lm th no gii thch c tnh trng sc khe ca chng ti lun tt nht y?Hn na, bn ngh sao v vn sinh ha ca ring mi ngi ? Thc t m ni, mt ch n hon ho cn phi ph thuc vo nhng yu t ring ca mi c nhn ring, chng hn nh:

1. Loi trao i cht / c th ca bn.2. Thnh phn c th ca bn hin nay (V cht bo hoc protein).3. Thin hng di truyn ca bn.4. Trng thi sc khe hin ti ca bn.5. Mc tiu ca bn: gim bo, tng trng c bp hay ch n gin l tng cng kh nng vn ng.

Tinh bt c cha cacbon-Hydrat s mang n cho bn nhng c bp khe mnh.

c bit, i vi cc vn ng vin lun tiu tn rt nhiu nng lng, n cc loi tinh bt c cha cacbon- Hydrat tp trung v ng cc khng ch mang li li ch cho c th, n cn rt quan trng cho vic duy tr nng lng v hiu qu vn ng.Thm ch, cc hun luyn vin th hnh v vn ng vin khe mnh nht nh s rt hi lng khi m cc loi thc n c cha tinh bt cacbon hydrat cn c th gip tng cng c bp.Ngoi mt s kin bt ng nho nh ca ti v mt s chng trnh kht khe ca ch n ung Paloe c lin quan n tinh bt, th ti cng ngh rng hu ht nhng iu khc u kh ng n.Ti cng tin rng ch n ung ca ngi phng Ty hin i cung cp qu nhiu tinh bt tinh ch v ng (iu ny gp phn vo s mt cn bng nng lng v l nguyn nhn gy bo ph) v vic c th kim sot hp l lng cacsbon hydrat tp trung hu nh lun c tc dng gim bo, ngay c khi n n gin ch lm gim mt c calo ca bn m thi.Nhng ti khng tin rng nn nng nghip, cch ch bin cc mn n hin i li hon ton xu. Ti ngh rng nhng mn n nhanh hin i, nhng thc phm ch bin ngy nay cng l nhng minh chng cho mt x hi hin i tin tin ang pht trin rt tt.

Nu bn thc s mun c sng nh mt ngi nguyn thy chnh hiu, vy th ti sao bn khng b i xe hi, nh lu cng my vi tnh ca mnh m n sng ti mt hang ng no ? Bn cng khng nn dng bp ga v t lnh v chng chng th gip bn sng tht t nhin c. V nu bn lm c iu , bn c th tin tng rng ch n Paleo l hon ton hon ho. Cn nu khng, bn vn nn dng tinh bt tinh ch cho cuc sng ca mnh, v tht nhin dng chng trong mt mc hp l nht.

Nhng trit l dinh dng gio iu khng c ch cho ai ht, n ch khin cho bn b hn ch v bi ri hn thi. Cc ch n hp l l ty thuc vo chnh bn thn mi c nhn c th, kt hp cc loi thc phm hp l vi th trng ca mi ngi, mi l cch thc tt nht m bo cho sc khe ca chnh bn.

l l do m ti sao trong chng trnh ca ti, ti khng bao gi quy nh ch c mt danh sch cc loi thc phm hoc mt t l protein, tinh bt v cht bo nht nh cho tt c mi ngi - cc t l dinh dng s c phn tch ph hp cho mi c nhn c th. V bn c th yn tm rng, chng trnh ny khng h tn km nhng cng mang li hiu qu thc t khng h km bt c cc chng trnh gim cn, tng cng sc khe m bn phi tn mt khon tin khng nh thc hin. bit thm v nhng loi thc phm c ch cho sc khe ca mnh, bn c th tm c cc bi vit khc trn website ca chng ti.NHNG THC PHM LNH MNH GIM BO.

Thc phm lnh mnh c th m bo sc khe cho bn.Chc mng bn, cui cng bn c th c c mt nhng thc phm ti u cho vic gim bo ri.

Nhng thc phm ny c kh nng t chy cht bo rt cao. V sao ? V chng c cha hm lng calo rt thp.

Hy nh rng Cho d l mt loi thc phm c coi l lnh mnh v c cha rt nhiu dinh dng, c nhiu nhng tc dng tch cc, nhng nu cha qu nhiu calo k c nhng thc phm tt cho sc khe u c th khin bn bo ln.

Mt khc, mt loi thc phm c th cha t calo, nhng li khng c nhiu cc loi dinh dng khc c th gip bn gim bo, nhng li khng th m bo cho sc khe ca bn c.

Vy, lm th no c th m bo c hai tiu ch: Va gim c bo li va m bo c sc khe?Ti tin rng, c nhng ngi bn ngoi nhn c v rt tuyt vi, nhng m cha chc bn trong cng nh vy (sc khe ca h khng tt nh v b ngoi). V d nhin iu cng khng th khin bn tr thnh mt ngi c nng lng di do, c tinh thn thoi mi v c nim say m cuc sng, v nh vy th d bn c ngoi hnh bn ngoi a nhn th no, bn cng khng phi l ngi hon ton gim bo thnh cng. iu ti mun ni lc ny chnh l, thnh cng trong cng cuc gim bo khng phi n gin ch l c c t l % m l tng hay ch l nhng mi c mu m m thi.

ng thi ti cng lu bn rng, cho d bn ang c mt sc khe tt nhng li khng c c mt thn hnh ng , th cng khng phi l mt s thnh cng.

chnh l l do ti sao ti li quan tm su sc n vn thc phm. Ti nghin cu nhng loi thc phm gip bn t c c hai mc tiu: C th khe mnh v thn hnh thon gn hn (v thm ch nu nh bn mun c mt c bp cun cun th iu cng chng kh cht no ht).V vy, by gi chng ta chng cn quan tm n bt c th g khc, hy ch ni v nhng thc phm lnh mnh c th gip bn t chy cht bo trong c th m thi!Trn thc t, to ra mt danh sch thch hp cho tt c mi ngi l mt iu khng tng. V sao ? y chnh l l do cho bn:

Nu nh bn n chay th sao? Tt nhin bn s khng n tht v ng nhin n cn phi c loi ra khi danh sch. Ri c th c th bn khng dung np ng lactose (Mt loi ng c trong cc loi sa) th sao? ng nhin sa s b loi ra ngoi danh sch. Mt s ngi li cn c cc vn vi gluten hay nhiu cc vn khc na.

y chnh l l do m ti KHNG H p bn phi n ci ny, n ci kia, bn hon ton c th n nhng g bn mun, v s thch ca mi ngi l khc nhau m.

Vy th phi lm sao c th to ra mt danh sch cc loi thc phm lnh mnh m li ph hp cho tt c mi ngi. Rt n gin, ta ch cn s dng mt danh mc cc loi thc phm c nhng chc nng v cng dng khc nhau, ph hp vi nhu cu ca tng ngi, nhng li c lng dinh dng tng ng nhau. Di y l danh sch mt s loi thc phm v cng hu ch cho bn trong vic gim bo:

Thc phm lnh mnh cha nhiu Protein.

y l mt th thut ca cc vn ng vin th hnh trong vic chn la nhng loi thc phm cn thit cho c th, v c th t chy m tha trong c th bn, ngay c khi bn khng phi l mt vn ng vin th hnh: Bn hy bt u mi ba n ca mnh bng cch chn mt loi tht nc c cha nhiu Protein. Nu bn n chay, bn phi chn mt loi thc vt c cha Protein, tuy nhin hu ht chng ta u bit, Protein c cha nhiu trong cc sn phm c ngun gc t ng vt nh: Tht, c v sa.

Nhiu ngi cho rng cc sn phm t tht khng tt lm cho sc khe. iu ny hon ton sai lm! iu cn ph thuc vo loi tht m bn chn. C mt s cch chn tht cho ba n lnh mnh ca bn nh sau:

u tin, bn cn trnh xa nhng sn phm tht qua ch bin cc loi tht ngui (ng hp) hay cc loi tht trong cc ca hng n nhanh (bi l n cha chc l loi tht m bn chn, l cha k n hng lot cc ha cht ph gia c hi cho sc khe m ngi ta dng ch bin ra n).

Th hai, m bo vic gim dn lng calo (gip bn gim cn) hy chn nhng cch c th ct gim lng tht ti u nht. Chng hn nh vic bn chn g thay cho i ln

Th ba, nu nh bn c iu kin, hy chn nhng mn c ngun gc t nhng loi n c nh tht b. Trong tht cc loi ny c mt thnh phn axit bo rt lnh mnh (axit bo omega 6 ti omega 3)

V y l nhng loi tht tt nht cho bn:

c g (khng phi loi trong cc ca hng n nhanh.)

Cc loi tht th (Nai, hu, d )

Tht b (tru).

Cc loi c (c bit l C hi v cc loi c c nh bt t nhin.)

Cc loi tht t ng vt c v hoc hi sn.

Trng cc loi (Bn c th n c qu, lng trng cn c tc dng chng li bnh c thy tinh th)

Cc sn phm sa (Nn chn cc loi sa khng bo hoc t bo).

Cc loi rau c cha cht x lnh mnh v cc loi thc phm xanh.

Nhng loi thc phm tip theo gip bn c mt ba n lnh mnh v tng cng kh nng t chy cht bo trong c th bn chnh l nhng loi thc phm c mu xanh l hoc cc loi rau dng si. Trong cc loi rau, thc phm c cht x l v cng quan trng. Chng l nhng thc phm cha nhiu lng cacbon-hydrat, cc cht dinh dng v c lng calo rt thp, iu ny s gip cho c th bn pht trin ton din hn v cng gip bn gim bo nhanh hn.

Di y l mt s loi rau m bn nn n:

Bng ci xanh

Mng.

Ci b xi.

u xanh ( xanh)

t (c hai loi xanh v .)

C chua (Hoc nc st t c chua t nhin.)

Sp l trng.

Rau dip (hoc cc loi rau xanh khc)

Bp ci.

Hnh.

Cc loi thc phm tinh bt c mu xanh.

Tri cy.Ti tin chc rng bn tng nghe ni n vic n nhiu tri cy v rau l rt tt cho c th. Thc vy ti cm thy rt bun cho nhng ai v mun lm gim lng cacbon-hydrat m khng dm n nhiu tri cy. Tri cy chnh l mt trong nhng ngun dinh dng di do v t nhin nht. N khng khin cho c th bn ph ra m cn cung cp thm cho bn rt nhiu nhng nng lng cn thit cho sc khe. Ti cng c th cung cp cho bn mt danh sch cc loi tri cy, nhng ti bit chc rng bn lun c nhng loi qu yu thch ca mnh. V hu ht cc loi qu u rt b dng cho nn ti ch dnh cho bn hai li khuyn:

Hy cn thn vi nhng loi tri cy sy kh. Mt trong nhng l do khin cho tri cy tr thnh loi thc phm lnh mnh v c kh nng t chy cht bo tt l bi v n c nhiu cht x v c hm lng nc cao. Khi tri cy b rt ht nc, nh vy n s lm tng hm lng calo. Nhng loi thc phm c hm lng calo cao li khin bn bo ln.

Khng nn ung qu nhiu nc p tri cy. Nu bn ung nc p tri cy, nh l hy ung t thi. Nc p tri cy c mt lng calo m c v cng khng c nhiu tc dng cho vic gim bo ca bn.

Ngoi tr nhng loi ti ghi ch trn, tt c cc loi tri cy u rt tt cho c th bn.

Cc loi tinh bt v ng cc t nhin.

Thc phm lnh mnh tip theo chnh l cc loi tinh bt v ht ng cc t nhin. Mi ngi c lun cho rng thc phm c cha hm lng cacbon-hydrat thp mi tt cho qu trnh gim bo, nn lun c hn ch dng n. tht l mt quan im sai lm. Cc loi tinh bt c cha cacbon-hydrat t nhin c tc dng tng cng c bp, v tt nhin cng rt tt cho c th khi bn n n hp l vi cc loi thc phm khc. Ngoi ra, nu nh bn l ngi a vn ng hay c mt ch tp luyn thn th nht nh, bn c yn tm n chng v chng s khng gy nguy hi g cho bn.

Sau y l danh mc cc loi thc phm c cha tinh bt t nhin m bn nn n: Khoai lang

Khoai ty

Go lc

u lng

u xanh

u H Lan

Bt Ng cc t nhin 100%, hoc cc loi bnh m lm t bt t nhin.

Cht bo lnh mnh.Ngay c cc bc s cng thng xuyn ngh rng Cht bo s lm cho bn bo. Th nhng s thc li khng phi nh vy.

Thng k cho thy mi gram Protein c 4 calo, Cacbon-Hydrat c 4 calo, cn Cht bo c 9 calo. V hm lng calo ca cht bo gp i cc loi cht khc nn n d khin cho c th bn pht ph hn cc loi thc phm khc.

Tuy nhin, nu nh bn ang trong tnh trng thiu calo, cht bo li rt hu ch cho c th. Trong thc t, c mt s loi cht bo, c bit l omega-3 c nhiu trong cc loi m c, li l mt loi thc phm lnh mnh rt tt cho sc khe ca bn. Cc loi cht bo lnh mnh c th tm thy trong cc loi ht, cc loi rau c mu xanh m v mt s loi du cha qua ch bin.

Bn nn trnh xa cht bo th Trans v cc loi du tinh ch. Hu ht mi ngi bit hn ch cc loi ng trng m h nhn thy hng ngy. Nhng h khng th nhn thy n trong cc chai du tinh ch, th m h lun ngh rng n c th an ton cho mnh.Di y l mt s thc phm c cha nhng cht bo lnh mnh cho bn: Cc loi c bo (C hi, c thu)

Du c (Nu bn khng n c bo)

Du da.

Du liu

Cc loi ht.

Hnh nhn

B

-liu

u phng t nhin.

Cn rt nhiu iu hu ch khc cho vic chn cc loi thc phm lnh mnh gim cn hiu qu m bn c th tm thy trong chng trnh BA N HON HO ca chng ti. Chng ti hy vng c th gip bn c c mt ba n m bo dinh dng c c mt thn hnh thon gn v khe mnh. Trnh xa cc nguy c mc cc cn bnh nguy him nh bo ph v cc cn bnh v tim mch sng khe mnh hn vi mt thc n HON HO.

Hy xem nhng bi vit khc trong website ca chng ti trang b cho mnh nhng kin thc hu ch nht. Chi tit trn trang ch buaanhoanhao.com.

Chc bn thnh cng!