Koos Loos Kho Mob Ntshav Qab Zib > Noj qab zib rau cov ntshav qab zib

Kev kho noj haus - ib qho ntawm txoj kev tseem ceeb ntawm kev kho mob rau cov neeg mob ntshav qab zib, qhov tseem ceeb tshaj plaws hauv kev ua tiav kev them nyiaj ruaj khov rau kev kho mob metabolism, thiab nyob rau lub sijhawm ua ntej insulin - tib txoj kev rau qee qhov ntev lub neej ntawm tus neeg mob nrog IDDM. Tam sim no, nws ua 50% ntawm txoj kev kho kom zoo rau cov ntshav qab zib mellitus (30% tau faib rau kev kho mob insulin thiab lwm 20% kom ua raws li kev tswj hwm ntawm lub hnub, sijhawm thiab zaus ntawm insulin txhaj tshuaj thiab kev siv lub cev), yog ib qho ntawm "peb tus ncej" rau kev ua tiav kev them nyiaj rau cov metabolism metabolism. Kev noj tsis tu ncua, tshwj xeeb tshaj yog ua ke nrog kev ua txhaum ntawm kev tsim kho lub cev ntawm cov khoom noj khoom haus, ua rau muaj ntau dhau, ua kom lub cev ntawm cov kab mob tsis txaus ntawm cov txiav thiab ua kom lub caj dab tsis zoo rau kev txhim kho ntshav qab zib.

Soj ntsuam kev xyaum tau ua pov thawj tias kev noj nyob rau hauv lub cev tej yam kev mob cov zaub mov carbohydrate tsis cuam tshuam qhov kev kawm ntawm tus kab mob no - ntawm qhov tsis sib xws, nws ua rau cov chav muaj ntshav qab zib ntau ruaj khov. Xyoo 1939, M. Somogye hauv cov neeg mob hluas uas muaj ntshav qab zib labile uas tau txais ntshav siab ntawm insulin ntau ntxiv cov zaub mov carbohydrate txhua hnub los ntawm 100 mus rau 300 grams (qhia tias muaj cov teeb meem ntshav qab zib tsawg kawg (vim muaj cov tshuaj insulin pab ntau tshaj), nrog rau tso tawm cov tshuaj tiv thaiv kab mob sib deev). cov tshuaj hormones nrog kev nce ntxiv hauv glycemia, kev nce ntxiv hauv glucosuria thiab acetonuria). Kev poob zoo ntawm cov khoom noj carbohydrates hauv cov zaub mov ntawm cov neeg mob ntshav qab zib insulin-tiv thaiv cov kab mob ntshav qab zib muaj cov kev noj zaub mov hauv lub cev kom noj qab nyob zoo ua rau muaj kev cuam tshuam ntau ntxiv ntawm cov nyiaj ntawm lwm cov khoom siv hluav taws xob - cov rog (kev noj mus sij hawm ntev ntawm cov zaub mov muaj roj ntau ntau ua rau muaj kev cuam tshuam txog kev mob siab rau cov rog uas ua rau muaj roj ntau ntau). al, 1974, muaj kev pheej hmoo ntawm kev tsim mob atherosclerosis (IHD, kev puas tsuaj rau cov hlab ntsha ntawm lub hlwb), ua rau muaj kev nce ntxiv hauv cov txheej txheem ketogenesis thiab Niemi ketone lub cev nyob rau hauv cov zis thiab exhaled huab cua).

Qhov sib piv hauv cov zaub mov ntawm cov khoom xyaw tseem ceeb (cov protein, cov rog thiab carbohydrates) yog qhov tseem ceeb tshaj plaws rau kev noj zaub mov. Cov ntsiab lus hauv caloric ntawm cov zaub mov noj txhua hnub ntawm cov neeg noj qab haus huv los ntawm 50 ... 60% yog paub tseeb tias muaj cov carbohydrates, los ntawm 25 ... 30% - cov rog thiab los ntawm 15 ... 20% cov protein.

Kev Hloov Kho Carbohydrates

Raws li kev mob hlwb, lub zog nqi ntawm cov zaub mov noj 50% yog muab los ntawm cov ntsiab lus ntawm carbohydrates hauv nws. Lub hauv paus tseem ceeb ntawm cov khoom noj carbohydrates yog cov zaub mov ntawm cov nroj tsuag keeb kwm: cereals thiab legumes, zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Tus nqi ntawm cov khoom no tau txiav txim siab los ntawm qhov muaj "suab thaj" hauv lawv: mono-, di- thiab polysaccharides, uas nkag rau hauv lub cev los ntawm cov hnyuv thiab ua rau lub zog hauv lub cev metabolism. Cov kua nplaum nyob rau hauv tib neeg lub cev muab tsis tau tsuas yog lub zog xav tau, tab sis kuj tseem muaj peev xwm ntau ntxiv li glycogen polymer nyob rau hauv daim siab thiab cov leeg nqaij, thiab tseem yuav siv lub luag haujlwm tseem ceeb hauv cov roj sib txuas - ua kom lipogenesis, muaj cov cuab yeej antiketogenic.

Mono- (piam thaj, fructose) thiab kev tsis sib haum (sucrose, maltose thiab lactose) yog cov carbohydrates uas yooj yim nqus los ntawm lub cev. Lub ntsiab ntawm cov zaub mov-qeb zom zaub mov polysaccharide - hmoov txhuv nplej siab - yog yaim ntau qeeb, vim nws yuav tsum tau tawg rau hauv cov suab thaj yooj yim rau kev nqus los ntawm cov hnyuv villi. Cov tshuaj polysaccharides (hemicellulose, cellulose, pectins, cov pos hniav thiab dextrins yog xyaum tsis tau los ntawm tib neeg lub cev (tsis muaj enzymes, thiab microflora tsis tuaj yeem nyob hauv txoj hnyuv tuaj yeem zom lawv kom yooj yim muaj suab thaj)).

Cellulose, hemicellulose, pectin thiab lignin (non-carbohydrate aromatic polymer) ua lub hauv paus ntawm cov nroj tsuag cell ntsa thiab hu ua fiber ntau. Pectin (nyob rau hauv ntau qhov ntau yog pom hauv tev ntawm cov zaub, txiv hmab txiv ntoo, thiab cov tawv nqaij ntawm cov txiv ntoo), uas khi cov noob cog rau ib leeg, kuj yog rau cov khoom noj tsis muaj txiaj ntsig. Cov kws qhia zaub mov hu ua fiber ntau thiab pectin noj haus fiber ntau lossis fiber ntau. Lawv yog qhov tsim nyog rau kev ua haujlwm tsis tu ncua ntawm lub plab zom mov thiab kev tiv thaiv kev rog thiab ntshav qab zib mellitus - lub tswv yim ntawm kev tiv thaiv kev cuam tshuam ntawm kev noj haus fiber ntau tsis tau tiav elucidated. Kev noj haus fiber ntau yog paub tias yuav tiv taus cov zom cov nyhuv ntawm cov enzymes hauv lub plab thiab cov hnyuv, uas cuam tshuam nrog lawv txoj kev nqus. Rau lub sijhawm ntev tshuav nyob hauv qhov lumen ntawm txoj hnyuv, kev noj haus fiber ntau:

nquag khaws cov dej thiab cations, txhim kho lub plab hnyuv lub cev muaj zog ua haujlwm, txhawb nqa nws nchuav,
tsim insoluble thiab non-absorbable complex (gels) nrog lwm cov khoom noj ntawm cov zaub mov (monosaccharides, cov roj cholesterol), uas txwv tsis pub lawv nqus thiab txhawb kev tshem tawm txoj hnyuv,
tsim tej yam kev mob rau lub neej ntawm microflora thiab suppress putrefactive cov txheej txheem,
txhawb nqa lub tso pa tawm ntawm cov qog zom thiab siv kev ua haujlwm rau hauv txoj cai ntawm qib peptide (plab zom mov) cov tshuaj hormones,
cuam tshuam rau theem ntawm txoj hnyuv glucagon (suav tias yog pov thawj), muaj kev cuam tshuam rau theem ntawm cov kua dej hauv cov ntshav,
supposedly qhib lub nqus ntawm cov vitamins thiab minerals.

Cov txiaj ntsig zoo ntawm cov txiv hmab txiv ntoo thiab zaub mov rau cov ntshav qabzib homeostasis kuj yog vim muaj cov ntsiab lus ntawm cov tshuaj yeeb nrog cov khoom siv hypoglycemic (guanidine derivatives): vegulin cais los ntawm cov zaub qhwv, thiab phenylamine yog cais los ntawm dos thiab txiv kab ntxwv qaub.

Hauv cov neeg muaj ntshav qab zib, ua kom tiav cov carbohydrates yog lub luag haujlwm siab glycemia thiab lipidemia. Nyob rau tib lub sijhawm, kev noj haus ntawm qhov muaj txaus ntawm cov tsis muaj cov carbohydrates nrog cov zaub mov pab kom ua tiav qhov ntsuas zoo tshaj plaws ntawm qib glycemia thiab lipidemia Bierman E. L., Hamlin J. T., 1961, Brumzell J. D. et al., 1971.

Kev noj haus fiber ntau normalize kev ua haujlwm ntawm lub plab zom mov, qib peptide cov tshuaj hormones, cov tshuaj tiv thaiv ntawm lub cev ua kom tau txais cov khoom noj uas muaj cov khoom noj carbohydrate, maj mam nqus, pab tshem monosaccharides thiab cov roj cholesterol hauv lub cev. Hauv cov tib neeg muaj kev noj qab haus huv, kev noj zaub mov muaj fiber ntau nrog cov zaub mov txhim kho kev ua kom tsis haum carbohydrate thiab lipid metabolism, hauv cov neeg mob ntshav qab zib mellitus nws txo glycemia thiab normalizes lipid metabolism V. Korotkova li al., 1983, Miranda P., Horwitz DL, 1978, Riverllese A. et al., 1980, Bauer JH li al., 1982, Kinmonth AL, 1982.

Qhov txiaj ntsig zoo ntawm kev noj zaub mov muaj fiber ntau hauv chav kawm mob ntshav qab zib yog vim lawv cov txiaj ntsig ntawm kev nqus ntawm carbohydrates, uas yog, nyob rau theem ntawm postprandial (tom qab noj mov) glycemia. Qib ntawm postprandial glycemia (hyperglycemic effect, glycemic teb, glycemic Performance index) yog ob qho tib si rau qhov xwm ntawm cov khoom noj uas tau txais (ua kom yooj yim lossis txoj), thiab nyob ntawm muaj kev noj haus fiber ntau hauv lawv (lawv qhov ntau thiab zoo). Lub glycemic Performance index ntawm yooj yim zom cov khoom noj (muaj suab thaj yooj yim) yog siab dua li ntawm polysaccharides uas muaj cov tshuaj fiber. Yog tias peb coj glycemic index ntawm cov piam thaj li 100% (qib glycemic 2 teev tom qab nws tau txais), tom qab ntawd glycemic index ntawm cov zaub (qos yaj ywm) - 70%, zaub mov thiab ncuav - 60%, taum qhuav - 31%, noj tshais zoo tib yam - 65% (cov nuj nqis muab tau los ntawm kev kuaj mob cov neeg ua haujlwm pab dawb.

Raws li cov ntaub ntawv ntawm lub siab glycemic Performance index ntawm ua kom zoo (lossis "tsis muaj kev tiv thaiv") carbohydrates, feem ntau cov kws kho mob ntshav qab zib feem ntau xav tias nws yuav tsum tau tshem tawm tag nrho cov carbohydrates los ntawm kev noj haus ntawm cov neeg mob ntshav qab zib, nyiam noj zaub mov nrog cog cov zaub mov muaj fiber ntau cov ntsiab lus, uas yog, " tiv thaiv "carbohydrates.

Ib qho kev qhia ntxiv rau kev noj haus ntawm cov neeg mob ntshav qab zib mellitus ntawm cov zaub mov muaj zog nrog fiber ntau (bran, pectin, guar, noob taum qhuav, kev noj haus fibrous) tsawg kawg 10 ... 15 g ib zaug txais tos muab cov nyhuv kho qhov ua kom zoo (txo glycemia thiab lipidemia). Txawm li cas los xij, hauv cov khoom siv ntau npaum li no, cov tshuaj ntxiv no ua rau lub ntsej muag tsis zoo ntawm cov zaub mov, kev nyob zoo ntawm cov neeg mob (ua rau tsam plab, mob thiab tso quav). Hauv qhov no, lo lus nug ntawm qhov tsim nyog ntawm kev siv xws li tus neeg mob hauv cov neeg mob ntshav qab zib mellitus tseem qhib Chedia E.S., 1983, Williams DR, li al., 1980, Florholmen J. li al., 1982. Tsis muaj ib qho tsis ntseeg tias tsuas yog thaum suav sau kev noj haus rau cov tib neeg nrog rau cov ntshav qab zib mellitus, kev siv cov khoom noj cog ntoo uas muaj cov khoom noj muaj fiber ntau txaus muaj cov txiaj ntsig zoo nyob rau hauv chav kawm ntawm tus kab mob thiab tau txais txiaj ntsig zoo los ntawm cov neeg mob.

Lwm txoj hauv kev siv cov khoom noj muaj roj (xyaw ntxig) uas muaj cov coarse fiber ntau yog kev siv cov chaw npaj tshuaj (inhibitors alpha-amylase thiab alpha-glucosidase enzymes) uas tiv thaiv kom tsis txhob nqus cov carbohydrates. Hmoov tsis zoo, cov tshuaj no (acarbose, glucobai thiab lwm tus) kuj tseem ua rau mob plab thiab lub xeev tsis xis nyob. Cov lus nug ntawm kev tsim nyog ntawm kev siv ntau yam ntawm cov tshuaj no hauv kev kho mob ntshav qab zib yog nyob rau hauv kev kawm Hadden D. R., 1982, Mehnert H., 1983, Dimitriadis G. li al., 1986, Henrichs J., Teller W. m., 1987.

Ntxiv rau lub luag haujlwm tseem ceeb ntawm carbohydrates nyob rau hauv lub zog metabolism, cov zaub mov carbohydrate yog qhov tseem ceeb ntawm cov vitamins (C, P thiab pawg B), carotene, alkaline ntxhia khoom, potassium, hlau nyob rau hauv daim ntawv ntawm cov organic sib xyaw uas yooj yim nqus nyob rau hauv muaj ascorbic acid. Tus nqi ntawm cov khoom noj cog (zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo) kuj tau txiav txim siab los ntawm cov ntsiab lus hauv lawv ntau ntawm cov organic acids (feem ntau malic thiab citric), uas txhim kho cov kev ua haujlwm ntawm lub plab zom mov, hloov kev hloov pauv ntawm microflora, thiab txo cov txheej txheem putrefactive.

Tua nas Hloov Kho

Proteins koom tes nrog cov metabolism hauv yas, yog li ntawd, tsim nyog rau lub cev loj hlob, uas yog, thaum yau thiab thaum tiav hluas. Qhov xav tau ntawm cov protein nyob rau hauv tus menyuam ncav cuag 3-4 grams toj ib phaus ntawm lub cev qhov hnyav hauv ib hnub (g / kg / hnub), hauv cov tub ntxhais hluas - 1-2 g / kg / hnub. Cov protein ntau - qhov chaw ntawm cov amino acids (suav nrog cov tseem ceeb) uas pab txhawb kev loj hlob ntawm lub cev thiab kev xav ntawm tus me nyuam, tswj kom muaj ib theem ntawm cov tshuaj tiv thaiv kab mob (tiv thaiv kab mob). Proteins ntawm tsiaj keeb kwm yog qhov tseem ceeb ntawm cov protein-qib zoo, vim lawv muaj tag nrho cov amino acids tseem ceeb hauv feem ntau muaj txiaj ntsig zoo:

nqaij ntawm cov tsiaj, nqaij qaib thiab ntses,
qe - muaj lecithin, cephalin thiab cov amino acids tseem ceeb,
mis nyuj thiab khoom noj siv mis (tsev cheese, tawv cheese) - muaj ntau ntawm cov methionine, uas nquag koom nrog cov tshuaj choline thiab lecithin. Ntxiv rau cov protein muaj txiaj ntsig, mis muaj calcium nyob hauv qhov kev txaus siab feem ntau nrog phosphorus, potassium thiab ntsev, muaj ntau cov kab hauv qab, cov vitamins "A" thiab "B".

Ob tus menyuam yaus noj qab nyob zoo thiab tus neeg mob ntshav qab zib mellitus yuav tsum npog 15 ... 20% ntawm kev xav tau cov zaub mov protein txhua hnub, thiab tsawg kawg 50% yuav tsum yog tsiaj keeb kwm.

Lub Neej Kev Hloov

Cov rog (qhov chaw ntawm tsis tsuas yog lub zog, tab sis kuj lipids) koom nrog cov metabolism hauv yas - lawv yog cov khoom tiv thaiv ntawm cov kab mob ntawm lub cev, feem ntau yog cov qog ua (cov txheej txheem rog) thiab koom nrog cov txheej txheem uas tshwm sim hauv cov hlwb. Tsis tas li ntawd, tib neeg lub cev tau txais cov tshuaj lom neeg biologically nrog cov khoom noj muaj roj: polyunsaturated fatty acids (linoleic, linolenic thiab arachidonic), phosphatides (leucine), vitamins-fat-soluble vitamins (pab pawg A lossis retinol, D lossis calciferols thiab E lossis tocopherols), sterols. Yog li, nws yog tsis yooj yim sua kom cais tawm cov rog tawm ntawm txoj kev noj haus.

Cov lus nug ntawm cov kev xav tau ntawm cov rog hauv cov khoom noj khoom haus ntawm cov neeg noj qab haus huv thiab tshwj xeeb tshaj yog nyob rau hauv kev noj haus ntawm cov neeg mob ntshav qab zib yog qhov nyuaj heev. Ntawm ib sab, cov rog, tshwj xeeb tshaj yog thaum yau, yog qhov tseem ceeb ntawm lub zog. Kev rog ua kom tsis muaj rog hauv cov khoom noj tsis zoo ua rau lub hauv nruab nrab cov hlab hlwb, ua kom lub cev tsis muaj zog, thiab lub neej luv luv. Ntawm qhov tod tes, nws tau raug pov thawj tias nce qib ntawm cov roj (cholesterol) thiab lipids hauv cov ntshav (vim kev noj ntau dhau nrog cov khoom noj) ua rau muaj kev txhim kho atherosclerosis. Hauv kev txhim kho hypercholesterolemia thiab hyperlipidemia, tsis tsuas yog cov roj ntau yog qhov tseem ceeb, tab sis nws muaj pes tsawg leeg (cov khoom noj muaj cov roj cholesterol thiab cov roj nyeem cov roj ntsha hauv cov khoom loj yog qhov pom tseeb tsis zoo, thiab cov khoom muaj cov fatty acids uas tsis muaj roj, phosphatides, vitamins-fat-soluble - ua kom zoo - muaj cov txiaj ntsig zoo ntawm metabolism lipids, tiv thaiv kev ua haujlwm ntawm cov rog hauv cov roj ntsha thiab lub siab, pab txhawb cov roj los ntawm lub cev tawm. Polyunsaturated fatty acids yog koom rau hauv kev tswj hwm ntawm cov rog metabolism, nrog rau phospholipids thiab lipoproteins, lawv yog ib feem ntawm cov qog ua cell thiab cuam tshuam rau lawv cov permeability). Cov txiaj ntsig zoo ntawm polyunsaturated fatty acids thiab phosphatides ntawm cov rog metabolism yog potentiated (txhim kho) thaum sib xyaw ua ke hauv cov zaub mov nrog cov khoom noj ua ke carbohydrates uas muaj cov khoom noj muaj fiber ntau hauv qhov ntau.

Raws li cov kws kho mob ntshav qab zib feem ntau, nyob rau hauv cov neeg mob uas ib txwm muaj kev loj hlob ntawm lub cev thiab hom 1 mob ntshav qab zib mellitus hauv ib lub xeev ntawm cov nyiaj them rov qab, tag nrho cov roj hauv cov zaub mov noj txhua hnub yuav tsum tsis pub tshaj 30% ntawm qhov yuav tsum tau noj txhua hnub. Yog qhov tseem ceebyog li cov roj cholesterol txhua hnub tsis pub dhau 300 mg, thiab qhov sib piv hauv cov zaub mov ntawm cov roj ntsha tsis txaus thiab cov roj nyeem ntau yog 1: 1 lossis txaus siab rau qhov muaj zog ntawm cov roj ntsha tsis txaus.

Xyoo 1941, S. G. Genes thiab E. Ya Reznitskaya ua rau muaj qhov xav tau tiag tiag hauv lub cev, txhua txoj kev, kev noj zaub mov zoo ntawm cov neeg mob ntshav qab zib mellitus. Txij li lub sijhawm ntawd, lub hauv paus ntsiab lus ntawm kev kho kev noj haus tau pom zoo lees paub hauv peb lub tebchaws, thiab feem ntau ntawm cov kws kho ntshav qab zib tau coj kev coj ua los ntawm cov kev cai tsim los ntawm cov neeg tshawb nrhiav no.

Raws li cov kev paub dhau los ntawm cov xyoo dhau los, kev sim tshuaj thiab kev tshawb fawb sib kis, cov kws kho mob ntshav qab zib thoob plaws ntiaj teb tau tawm tswv yim pom zoo los ntawm kev siv cov neeg mob uas muaj ntshav qab zib insulin-tiv thaiv cov ntshav qab zib mellitus (IDDM), tshwj xeeb tshaj yog thaum menyuam yaus (muaj kab mob loj hlob!), Uas yog sib npaug ntawm txhua qhov kev noj qab haus huv nrog lub cev kev noj haus, muaj peev xwm ua tiav txhawm rau txhawm rau lub zog xav tau ntawm lub cev thiab tswj kom muaj qib kom zoo ntawm cov metabolism hauv yas. Yog li, kev noj zaub mov zoo rau cov menyuam muaj ntshav qab zib mellitus tsis yog qhov sib txawv ntawm cov khoom noj muaj txiaj ntsig ntawm tus menyuam muaj hnub nyoog zoo thiab tib cov ntaub ntawv txhim kho lub cev Martynova M.I., 1980 (khoom noj khoom haus pom zoo rau cov menyuam muaj ntshav qab zib yog li muaj txiaj ntsig tias kev noj zaub mov zoo sib xws tuaj yeem pom zoo rau txhua tus menyuam yaus )

Cov neeg tsis noj zaub noj ntshav qab zib rau kev saib xyuas ntshav qab zib thiab kev tiv thaiv

Xyoo 1999 kev sim, cov txiaj ntsig tau los ntawm kev qhia tias kev noj cov zaub mov muaj rog vegan tsawg tuaj yeem pab txhawb kom yuag poob thiab txo cov ntshav qab zib ntau dua li cov zaub mov tsis muaj rog. Ib qho kev tshawb nrhiav loj dua hais txog pes tsawg tus neeg koom thiab sijhawm ntawm tib pab pawg tshawb fawb los ntawm xyoo 2004-2005 tau tshaj tawm tias cov vegan muaj tag nrho cov zaub thiab cov zaub mov muaj roj tsawg yog li, yog tias tsis muaj txiaj ntsig zoo rau kev kho ntshav qab zib, raws li pom zoo los ntawm American Diabetes Association.Kev noj zaub mov tsis muaj calorie ntau tau ua rau muaj zog insulin rhiab ntau dua piv rau cov khoom noj muaj ntshav qab zib kom ib txwm muaj. Nws tau pom tias vegan thiab cov neeg tsis noj zaub noj zaub mov muaj txiaj ntsig txo tus mob ntshav qab zib hom 2 los ntawm yuav luag ib nrab piv rau cov zaub mov tsis noj zaub. Kev noj zaub mov muaj txiaj ntsig ua rau muaj feem cuam tshuam tsawg dua ntawm qhov kev mob tshwm sim ntawm metabolic syndrome, kev sib txuas ntawm kev cuam tshuam uas cuam tshuam rau cov ntshav qab zib thiab kab mob plawv.

Calorie Kev Xam Nyiaj Txhua Hnub

Tus neeg mob yuav tsum tau txhua hnub rau calories thiab zaub mov hauv cov zaub mov yooj yim yog txiav txim siab los ntawm lub hnub nyoog, theem ntawm kev txhim kho lub cev, kev ua neej (theem ntawm kev siv lub cev), tus kheej, kev txiav txim siab cov yam ntxwv ntawm cov txheej txheem metabolic, chav soj ntsuam ntawm tus kab mob, muaj cov teeb meem lossis cov kab mob concomitant. Thaum xaiv cov khoom noj zoo rau cov menyuam yaus mob ntshav qab zib, kev noj zaub mov zoo rau lub cev (cov khoom noj txhua hnub hauv lub cev, cov khoom xyaw tseem ceeb) tau txiav txim siab, thiab tom qab ntawd cov zaub mov nruab nrab no tau tshaj tawm tus kheej (yoog raws li qhov xav tau, kev coj thiab lub neej ntawm ib tug menyuam).

Qhov xav tau calories rau 1 kg ntawm lub cev qhov hnyav hauv cov menyuam yaus thiab tub ntxhais hluas, nyob ntawm hnub nyoog:

Daim ntawv teev cov khoom noj qab zib rau cov ntshav qab zib: cov zaub mov txawv rau txhua hnub, kev xav txog kev noj zaub mov kom muaj txiaj ntsig rau cov rog cov ntsiab lus thiab cov ntsiab lus carbohydrate

Muaj tseeb txhua tus niam tsev tau paub txog qhov xwm txheej thaum noj hmo lossis noj tshais koj yuav ib yam dab tsi los ntawm kev ua nqaij pob ntseg los yog chav ua zaub mov siav hauv tsev loj. Txawm li cas los xij, yog tias muaj tus neeg muaj ntshav qab zib hauv tsev neeg, ntau tus menyuam yaus.

Yog li, ntau tus niam tsev pom zoo hais tias qhov kev xaiv zoo tshaj plaws yog xam cov qauv zaub mov rau cov ntshav qab zib rau ib lim piam. Yog li, nws muaj peev xwm ua ntej, piv txwv li, hnub so yuav tsum tau yuav cov khoom tsim nyog, npaj tsis txaus.

Hnub Monday

Noj tshais. Tsev cheese nrog carrots. Cov hau zaub npau npau yog muab sib xyaw nrog cov roj uas tsis tshua muaj rog (kwv yees li ntawm 1: 4), cov hmoov txhuv me me tau ntxiv, cov qe tuaj yeem ua rau qab zib nrog ib qho qab zib. Cov cheese cheese nyias nyias tau tsim los ntawm lub khob noom cookie, kis tau rau ntawm daim ntawv ci thiab ci hauv qhov cub. Pab nrog cov roj qaub qab qab zib.

Noj tshais thib ob. Boil beets, txiav rau hauv cubes thiab sib tov nrog tws qaub kua. Zaub xam lav tuaj yeem tau sau nrog txiv qaub kua txiv.

Noj su Kua zaub on nqaij qaib broth (rau ua noj yuav fillet los yog ceg yam tsis muaj daim tawv nqaij). Los ntawm cov zaub, ntxiv cov taum ntsuab, zaub cob pob, zaub paj taub, zaub ntug hauv paus, qee cov hauv paus cooj lossis cov hauv paus zaub txhwb qaib. Rau saj, ntxiv tag nrho cov dos, uas yog ces rub tawm. Hnav ris tsho nrog zaub ntsuab.

Ntawm "thib ob" koj tuaj yeem ua noj stewed veal. Ua noj cov nqaij kom txog thaum ib nrab siav, chop cov zaub qhwv thiab stew hauv mis nyuj. Disassemble cov nqaij nyoos rau hauv fibers, ntxiv rau cov zaub qhwv thiab zaub, koj tuaj yeem ntxiv me ntsis roj zaub. Buckwheat porridge yog qhov tsim nyog rau garnish.

Noj sus yav tav su. Taub dag stewed hauv mis nyuj nrog txiv hmab txiv ntoo, koj tuaj yeem ntxiv cov qab zib.

Noj hmo Cod ci nrog zaub. Cov ntses txig yog muab tso rau hauv cov tais uas tsis muaj hluav taws, zaub ntug hauv paus, dos, zaub ntsuab yog nyob rau sab saum toj. Tso dej thiab ua noj hauv qhov cub.

Noj tshais. Tag nrho oat oatmeal porridge, 1 lub qe hau tawv tawv.

Noj tshais thib ob. Zaub xam lav ntawm shredded cabbage thiab tws straws apples. Lub caij nrog txiv qaub kua txiv.

Noj su Fry lub dos hauv ib lub lauj kaub me ntsis, tom qab ntawd ntxiv tws txiv lws suav rau nws. Thaum cov txiv lws suav tau muag, ntxiv cov grated carrots thiab me ntsis mov (yog tias tus kws kho mob tso cai rau cov cereal no ua rau noj). Ncuav nqaij broth thiab dej thiab ua noj kom txog thaum kev sib tw. Pab nrog minced qej thiab tws tshuaj ntsuab.

Raws li qhov thib ob chav kawm, koj tuaj yeem sim cov khoom ua si zucchini. Ua li no, lawv ua kom huv si ntxuav nws, tshem tawm ntawm qhov tseem ceeb, sau nws nrog me ntsis damped minced nqaij nrog carrots, ncuav qaub cream thiab muab tso rau hauv qhov cub. Txau nrog grated cheese ob peb feeb ua ntej ua noj.

Noj sus yav tav su. Tsawg-rog yogurt lossis yogurt, koj tuaj yeem ntxiv cov txiv ntoo.

Noj hmo Stuffed carrots tswb kua txob stewed nyob rau hauv lws suav.

Noj tshais. Protein omelette ua noj tsis muaj roj hauv ib lub thawv sov ob npaug. Koj tuaj yeem ntxiv cov nplooj zaub ntsuab lossis txau nws nrog cheese.

Noj tshais thib ob. Tus kheej tsim oatmeal ncuav qab zib. Ua li no, grilled hercules nyob rau hauv kas fes grinder, grind nrog mos butter, qaub cream thiab yolk. Ci ntawm ci ntawv ci hauv qhov cub.

Noj su Mushroom kua zaub, uas tau npaj rau hauv dej, nceb scalded nrog dej npau ua ntej ntxiv rau lub lauj kaub thiab txiav mus rau hauv cov hlais. Ib hom qos yaj ywm raug tso cai; rau kev sam roj, cov hauv paus dos thiab carrots hla ntawm cov roj zaub yog siv. Hnav khaub ncaws nrog qaub cream thiab tshuaj ntsuab. On thib ob - porridge nrog zaub caij stewed (eggplant, lws suav, zucchini, tswb kua txob, dos, thiab lwm yam).

Noj sus yav tav su. Tsawg-rog tsev cheese nrog berries.

Noj hmo Yam khoom noj sab hauv lub siab nrog daim siab. Txhawm rau ua qhov no, qhov kev tawm tsam no yog kib hauv cov roj (kom txog thaum me me ntawm pob tw kub tshwm), qab ntsev rau tom kawg. Muab txiv apples, nplooj siab, hlais hauv hlais rau ntawm daim ntawv ci, thiab dos maj mam stewed hauv butter rau saum. Stew nyob rau hauv qhov cub

Noj tshais. Oat lossis hom qoob mog taub.

Noj tshais thib ob. Pudding, rau ua noj los ntawm ib tug nqaij grinder dhau boiled beets, txiv apples, tsev cheese. Ntxiv ib lub qe, ib nrab ntawm semolina, kua qab zib me ntsis. Ci nyob rau hauv silicone pwm nyob rau hauv qhov cub.

Noj su Cov kua zaub ntses ua noj rau ntawm ib lub kua nqaij los ntawm cov ntses muaj roj tsawg (nyiam dua dej hiav txwv), yog tias ua tau, ntxiv barley tsau dej ua ntej. Rau qhov thib ob, koj tuaj yeem muab cov nqaij nyoos hau thiab nqaij siav nrog rau ib sab zaub mov.

Noj sus yav tav su. Cov txiv hmab txiv ntoo nyias ntawm kua, txiv kab ntxwv lossis txiv kab ntxwv qaub caij nrog cov muaj roj tsawg thiab tsis qab zib yogurt.

Noj hmo Nqaij qaib nqaij qaib cov nqaij (koj tuaj yeem ntxiv cov cheese tsis txhob ua mov ci), zaub xam lav ua los ntawm cov zaub ntsuab ntsuab lossis zaub qhwv dawb nrog dib thiab lws suav.

Noj tshais. Tsawg-rog tsev cheese nrog cov kua tws, pear lossis berries.

Noj tshais thib ob. Nyias nrog ntau cov tshuaj ntsuab thiab nqaij nruab deg, muaj roj muaj roj thiab txiv qaub.

Noj su Buckwheat kua zaub ntawm nqaij nyuj nqaij, ntxiv rau cov zaub mov ua noj, ntxiv cov kab mob hla ntawm lub qhov ncauj, carrots, tws mus rau hauv me me ntawm hauv paus. Hnav ris tsho nrog zaub ntsuab. Qhov thib ob yog tsim nyog nqaij siav stewed nrog zaub (zucchini, carrots, dos, tswb kua txob, txiv lws suav).

Noj sus yav tav su. Tsawg-rog yogurt, koj tuaj yeem - nrog txiv hmab txiv ntoo.

Noj hmo Nqaij ntses (cov nyom carp, carp, pike, pelengas) nrog txiv qaub, ib sab zaub mov ntawm cereals.

Noj tshais. Cov nqaij nyuj uas tsis tshua muaj rog thiab txiv apples yog dhau ntawm cov nqaij sib tsoo. Ntxiv lub qe, khoom qab zib, qee cov hmoov nplej. Cov cheesecakes tau tsim thiab ci hauv qhov cub.

Noj tshais thib ob. Ib qho txiv ntoo uas tau tso cai, nyiam nrog rau cov txiv ntoo ua kua.

Noj su Txias kua zaub kua zaub (zoo meej hauv lub caij ntuj sov lossis caij nplooj ntoo hlav lig). Ua li no, txiav sorrel, spinach, qe, ntsuab dos. Lub caij nrog dej thiab qaub cream. Ntxiv qee qhov ntsev, citric acid. Nyob rau "thib ob" - zaub qhwv qaws stewed hauv cov txiv lws suav. Muaj peev xwm muab siav yam tsis muaj mov.

Noj sus yav tav su. Cov zaub xas lav tshiab tau nrog cov roj, cov tshuaj ntsuab, thiab cov kua txiv qaub rau saj.

Noj hmo Hake ci rau hauv ntawv ci, hau buckwheat porridge.

Hnub Sunday

Noj tshais. Oatmeal nrog carrots. Cov tawv tawv yog muab hliv kom txog thaum ib nrab siav, muab cov carrots thiab qab zib ntxiv rau.

Noj tshais thib ob. Txiv apples ci ua si nrog tsev cheese. Qhov tseem ceeb yog muab tawm los ntawm cov txiv hmab txiv ntoo, tau sau nrog tsev cheese sib xyaw nrog qab zib, thiab ci hauv qhov cub.

Noj su Lenten kua zaub tsis muaj qos yaj ywm. Ntawm qhov thib ob, nqaij qaib mis yog ci hauv qhov cub, ntawm sab zaub mov - txhua yam khoom noj uas tau tso cai.

Noj sus yav tav su. Cov kua mis nyeem qaub uas tsis muaj rog lossis rog npuav hloov pauv tuaj yeem hloov nrog cov txiv hmab txiv ntoo ua ke.

Noj hmo Zaub stew nrog nqaij. Rau ua noj ua haus, nws zoo dua rau noj cov nqaij me me, txaij, taub los yog zucchini, txiv lws suav thiab lwm yam zaub raws caij nyoog.

Cov menus thiab qhia ua zaub mov noj yog kwv yees tau. Txhua lub lauj kaub tais diav tuaj yeem hloov pauv nyob ntawm lub caij nyoog, piv txwv li, cov zaub qhwv dawb zaub qhwv tuaj yeem hloov nrog sauerkraut (nrog rau cov khoom qab zib tsawg). Tus nqi ntawm cov khoom noj noj yuav tsum tau muab kho kom haum raws li lub cev qhov hnyav. Yog tias koj rog dhau, koj yuav tsum ua raws li cov zaub mov muaj cab tsawg thiab muaj roj tsawg.

Raws li cov dej qab zib, compotes los ntawm cov txiv hmab txiv ntoo qhuav, ntau hom freshly squeezed txiv hmab txiv ntoo thiab zaub kua txiv, ntsuab, dub, tshuaj ntsuab hauv tsev yog tsim nyog. Thaum sawv ntxov koj tuaj yeem kho koj tus kheej rau ib khob kas fes. Tej zaum Garnish hloov qee zaum hloov nrog durum nplej nplej nplej, thiab cij cij yog muab nrog kua zaub.

Kev noj zaub mov muaj peev xwm rov qab muaj suab thaj nyob rau hauv thawj theem pib ntawm ntshav qab zib, nws yog qhov tshwj xeeb tshaj yog rau cov hom kev xeeb tub uas muaj tshwm sim thaum cev xeeb tub thiab cuam tshuam nrog kev mob nyhav rau ob leej niam thiab tus menyuam.

Muab qhov nyiam ntawm cov neeg mob ntshav qab zib rau cov rog, nws yog ib qho tseem ceeb kom ua tib zoo saib xyuas lawv qhov hnyav. Tsis yog lub luag haujlwm tsawg tshaj plaws hauv kev txo qis thiab tswj lub cev qhov hnyav nyob rau theem kom yog yog cov rog hauv cov zaub mov noj. Kwv yees, qhov hnyav tshaj plaws tau muab xam los ntawm cov mis: qhov siab hauv cm - 100 = qhov nyhav ntawm kgCov. Yog hais tias tus neeg mob yog qhov qub, kev noj roj txhua hnub. Hauv kev rog, daim duab no yuav tsum raug txo kom tsawg. Yog li ntawd, hauv kev npaj khoom noj muaj txiaj ntsig, koj tuaj yeem siv cov rooj noj mov qhia txog cov rog hauv 1 g ntawm cov khoom tiav.

Cov khoom noj muaj protein ntau hauv cov pluas mov yuav tsum yog ib feem ntawm kev noj zaub mov muaj ntshav qab zib. Txawm li cas los xij, qhov "nce" niaj hnub tus nqi yuav tsum yog vim qhov "pab tau" maj mam zom cov khoom lag luam. Yog li ntawd, nws zoo dua yog khaws lub rooj ntawv no ntawm tes:

Nws yuav tsum nco ntsoov tias cov ntawv qhia zaub mov zoo rau ntshav qab zib yog tus yuam sij rau kev kho kom zoo thiab muaj kev pheej hmoo ntawm cov teeb meem ntau yam. Muaj kev zam ntawm kev tso cai tsuas yog nyob ntawm lub rooj noj mov, thiab tom qab ntawd, hauv kev txwv qhov tsim nyog. Piv txwv li, koj tuaj yeem haus ib khob cawv txiv hmab qhuav, tab sis tsis kam ncuav mog qab zib thiab khoom qab zib uas muaj mayonnaise nrog lub caij Olivier lossis ib qho qhaub cij.

Khoom noj khoom haus rau cov ntshav qab zib: cov ntsiab cai ua noj, pluas noj, nyob ntawm seb hom mob

Feem coob ntawm cov neeg mob ntshav qab zib tau noj tshuaj muaj suab thaj kom tsawg los yog raug yuam kom txhaj cov tshuaj insulin.

Lub hauv paus ntsiab lus ntawm kev ua ntawm cov tshuaj no sib txawv, tab sis kev kho mob zoo li qub - txo qis qib ntawm cov piam thaj hauv cov ntshav. Ntxiv rau, ntau zaus cov qauv ntawm lawv qhov kev siv yog ze rau lub sijhawm noj mov. Yog li, qhov mob tseem ceeb rau kev noj zaub mov kom zoo nrog kev siv tshuaj kho mob yog qhov nruj rau kev ua zaub mov noj. Txwv tsis pub, muaj qhov siab qhov tshwm sim ntawm kev tsim kev puas tsuaj hauv lub neej ntshav qab zib.

Tam sim no, kev ua tiav loj ntawm cov khoom siv hauv tsev muaj rau kev npaj cov khoom noj muaj txiaj ntsig zoo thiab muaj khoom noj qab haus huv. Yog tias ua tau, koj yuav tsum tau txais ob npaug boiler thiab lub rhaub qeeb qeeb (los ntawm txoj kev, lub laujkaub txuj ci tseem ceeb no tseem muaj kev ua haujlwm ntawm lub qhov cub, thiab qee yam - kev tsim cov kua mis nyeem qaub).

Cov zaub mov rau cov ntshav qab zib yuav tsum tau npaj siv:

tua hluav taws nrog qhov sib ntxiv ntawm cov roj butter lossis roj zaub, piv txwv li, hauv lub tshuab ua kom qeeb qeeb koj tuaj yeem ua yam tsis muaj nws kiag li,
ci hauv qhov cub, txoj kev no haum rau nqaij, nqaij qaib, ntses, tab sis ua ntej lawv pom zoo kom muab cov ntawv ci los yog ntawv tshwj xeeb,
muab cub, yog li ntawd, hauv chav npau npau ob zaug koj tuaj yeem ua nqaij, nqaij ntses lauj kaub, omelets, puddings, nqaij nyug, ua zaub mov noj txhua yam,
ua noj hauv dej ntshiab, nqaij lossis nqaij ntses.

Frying hauv ib lub lauj kaub tsuas yog npaj rau kev npaj hnav khaub ncaws los ntawm dos thiab zaub rau borsch, kua zaub, zaub qhwv kua zaub. Txoj kev no zoo tshaj plaws thaum tsis pub ua nqaij, nqaij ntses lossis nqaij qaib nqaij.

Cov hauv paus ntsiab lus ntawm kev noj zaub mov noj qab zib kom sib txawv me ntsis nyob ntawm hom mob pathology. Tus kab mob ntawm thawj daim ntawv, thaum insulin ntau lawm txo qis hauv lub cev thiab tus neeg mob tau kho insulin tas mus li, kev ua raws li kev noj haus yog qhov tseem ceeb tshaj. Nrog ntshav qab zib ntawm yam thib ob, uas feem ntau tshwm sim ntawm cov neeg laus thiab neeg nyob ze rau qhov kev pheej hmoo ntawm kev rog. Hauv qhov no, kev noj haus yuav tsum ua kom zoo dua thiab tswj lub cev qhov nyhav.

Tsawg-carb cov pluas noj rau cov neeg mob ntshav qab zib

Txhawm rau kom poob phaus, ntau tus neeg txwv hnyav rau lawv tus kheej hauv cov zaub mov. Txawm hais tias cov kws kho mob tsis pom zoo npaum li cas rau hom no, nws tuaj yeem muab cov nyhuv luv luv thiab yuav tsis ua mob rau tus neeg noj qab haus huv. Txog kev mob ntshav qab zib, muaj ntau txoj cai tseem ceeb hauv kev noj haus, qee qhov kev txhawj xeeb txog qhov uas lawv tuaj yeem txwv lawv tus kheej hauv zaub mov. Yog tias koj muaj ntshav qab zib, koj yuav tsum ua kom koj cov ntshav qab zib kom nyob twj ywm thiab tshaib plab yog qhov tsis muaj mob. Rau cov ntshav qab zib uas xav poob ceeb thawj, muaj cov zaub mov tshwj xeeb.

Mayo Lub Tsev Kho Mob Noj cov zaub mov

Lub ntsiab tseem ceeb ntawm cov khoom noj no: kev noj qab haus huv noj qab haus huv thiab glycemic carbohydrates tsawg. Ua raws li kev noj haus no, koj yuav tsum saib xyuas qhov loj me, kom muaj khoom txom ncauj ntau zaus thaum nruab hnub thiab ntxiv, ua lub cev qoj ib ce. Nws yog ib qho tseem ceeb kom tsis txhob hloov pauv hauv cov piam thaj hauv ntshav. Cov khoom noj no suav nrog cov txiv hmab txiv ntoo thiab zaub tshiab, nqaij ntshiv, thiab tseem muaj qee cov zaub mov nrog cov suab thaj thiab cov carbohydrates yooj yim, xws li nplej zom. Lub tom kawg, tau kawg, yuav tsum tau noj hauv cov khoom tsawg heev.

Cov kws kho plawv tau tsim txoj kev noj haus ntawm cov ntug hiav txwv yav qab teb, nws lub hom phiaj tseem ceeb yog los tswj cov theem ntawm cov piam thaj hauv cov ntshav thiab, ua ke nrog nws, qhov kev xav ntawm kev tshaib plab. Kev noj haus muaj peb ntu, txoj haujlwm ntawm thawj ob yog ua kom yuag. Qeb peb yuav cuam tshuam nrog kev tswj ua tiav hauv lub neej. Nyob rau theem thawj - cov kev txwv nruj. Koj tuaj yeem noj cov zaub mov tsis rog thiab qee yam zaub. Cov phau ntawv thiab kev qhia ntawm cov kab noj hniav sab qab teb muaj zaub mov noj rau txhua theem, suav nrog thawj. Ntawm theem ob, cov khoom noj uas niaj hnub ua kom tiav, cov txiv hmab txiv ntoo, cov khoom noj siv mis thiab cov nqaij ntshiv tau qhia rau hauv cov zaub mov noj. Ntawm cov carbohydrates tso cai yog: qos qos (qos yaj ywm) thiab txhuv xim av ua rau muaj cov glycemic yooj yim qos yaj ywm thiab mov dawb. Ntawm theem peb, koj zaws ua tiav cov txiaj ntsig nrog kev noj zaub mov zoo, kev xav, nws yuav tsum dhau los ua ntu zus ntawm koj txoj kev ua neej. Qhov tseem ceeb ntawm no: zam qhov yooj yim carbohydrates thiab cov rog. Nws raug nquahu tias cov neeg mob ntshav qab zib kuj yuav tsum ua raws li cov kev cai no, yog li kev noj zaub mov ntawm cov puam yav qab teb yog qhov nrov heev ntawm lawv.

Qhov kev noj haus zoo no yog qhov tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib, vim tias nws cov txiaj ntsig tseem ceeb yog tias kev thov kom noj zaub mov pab kom tsis txhob hloov pauv hauv cov ntshav qab zib sai. Kev noj haus yog ua raws li txoj cai yooj yim: 40% ntawm tag nrho cov calories yuav tsum tau los ntawm cov zaub mov tsis tau muaj cov khoom noj uas muaj cov carbohydrates ntau. Yog li ntawd, ua raws li cov zaub mov zoo li no, koj yuav tsum hloov cov kua txiv hmab txiv ntoo, khob cij dawb - uas yog nplej, thiab lwm yam. Lwm 30% ntawm cov calories uas koj tau los ntawm cov rog zoo. Txhua txhua hnub koj yuav tsum muaj ntses, nqaij qaib, nqaij npuas ntshiv, nqaij nyuj thiab avocado ntawm koj lub phaj. Thiab lwm 30% ntawm calories yog hauv cov khoom noj siv mis - nws raug nquahu kom siv cov rog tsawg.