An uong khong kieng van khoe va dep

An uong khong kieng khem, con goi la thuc don an uong co ham luong glycemic thap (viet tat la Low–GI), trong do chi so GI duoc tinh bang ham luong carbonhydrate co trong mau. Che do an Low-GI co tac dung lam giam trong luong co the nhanh hon so voi che do an co ham luong mo thap va mang lai nhieu loi ich khac cho suc khoe.

Duoi day la 7 bi quyet cua che do an uong Low-GI:

1. Moi ngay an tren 7 khau phan rau, hoa qua

Day la nhung loai thuc pham co ham luong xo cao, mo thap, co nhieu chat dam bo ich. Mot khau phan tuong duong mot nua bat nho rau da che bien hoac nua qua tao.

2. An nhieu loai hat Low-GI

Cac loai hat co ham luong glycemic thap co nhieu loi the, giup cho he tieu hoa lam viec tot, hap thu nhanh thuc an co the che bien pha tron voi cac loai thuc pham khac ke ca trong com, pho, moi ngay an tu 4-7 khau phan (1 khau phan tuong duong 2 lat banh mi hoac mot bat com).

3. An nhieu thuc pham ho dau

Tat ca cac loai dau, ke ca dau nanh la thuc an Low-GI, co ham luong chat xo, chat don cao, giau dam, nhieu nang luong va la thuc pham huu ich cho suc khoe con nguoi. Moi ngay nen an hai bua chinh trong do co nhieu thuc pham noi tren.

4. Thuong xuyen an lac

Lac la loai thuc pham co ham huong mo cao nhung lai la loai mo tot hay con goi theo chuyen mon la polyunsaturated fat (mo chua bao hoa tong hop) co chua nhieu hop chat chong oxi hoa nhu Vitamin E, Selenium va cac loai duong chat co loi cho suc khoe. Moi ngay nen an 30 gam lac hoac cac hat co cung ho voi lac.

5. An nhieu ca va hai san

Day la loai thuc pham giau protein nhung khong duoc xep vao dien thuc pham I. Nguon cung cap axit beo omega-3 co tac dung lam giam nhip tim va co loi cho tim mach. Moi tuan nen an mot bua hoac co the 3 bua cang tot.

6. An cac loai thit ngheo, thit suc vat ngheo va trung

Day la nhung nguon protein doi dao khong xep vao dang thuc pham GI (chi so glyemic dung cho an kieng) nhung lai co chua chat sat rat huu ich cho co the. Nen an mot bua thit ngheo (100 gam) hoac 2 den 3 bua thit suc vat trong vong mot tuan.

7. Nen dung cac loai sua co ham luong mo thap

Day la nguon cung cap canxi rat tiem an cho co the co loi cho he thong xuong cot nhung trong tam den cac loai sua co ham luong mo thap. Nen uong 2 den 3 khau phan moi ngay, moi khau phan tuong duong 250 ml, neu la sua co bo la 40g va sua chua la 200g.

Khac Nam

Theo GM