Ntshav Qab Zib Khoom Noj Khoom Haus - Kev Txwv thiab Pub Khoom

Kawm paub cov ncauj lus tseem ceeb hauv kev kho mob: "Khoom noj khoom haus rau ntshav qab zib," nws yog ib qho tseem ceeb kom paub tias cov zaub mov twg yog txwv rau tus mob ntshav qab zib thaum pib ntawm tus kab mob, thiab uas, tab sis, tsis pom zoo, raug pom zoo kom paub meej txog lub sijhawm ntev. Yog tias koj txwv koj tus kheej los ntawm kev noj haus kom tsawg thiab kom nruj me ntsis rau cov kev kho noj tsis tu ncua, koj tsis tuaj yeem ntshai qhov tsis txaus siab tsis txaus siab nyob hauv qabzib hauv cov ntshav. Kev kho mob rau cov neeg mob ntshav qab zib tau kho ib tus zuj zus, nws yog ib feem ntawm kev kho mob ntev ntev ntawm tus kab mob no txaus ntshai.

Mob ntshav qab zib yog dab tsi

Tus kab mob uas tsis tuaj yeem suav hais tias yog qhov tseem ceeb ntawm cov kab mob endocrine, thaum ua rau lub cev cuam tshuam rau lub cev. Lub hom phiaj tseem ceeb ntawm kev kho mob tau zoo yog tswj cov ntshav qabzib nyob hauv qab nrog cov qauv kev kho mob, ua kom lub sijhawm tsis muaj roj thiab carbohydrate cov sijhawm. Hauv rooj plaub tom kawg, peb tab tom tham txog kev noj zaub mov kom raug, uas, tom qab kuaj pom tseeb thiab ntau qhov kev sim ntsuas, raug txiav txim los ntawm tus kws kho mob uas koom nrog. Kev noj haus rau cov mob ntshav qab zib yuav tsum tau ua qhov nruab nrab ntawm lub neej txhua hnub, vim tias nws txhawb nqa kev noj qab haus huv tag nrho.

Ntshav Qab Zib Noj Qab Haus Huv

Cov neeg mob rog dhau los yog qhov pheej hmoo, vim li ntawd, nws yog qhov tseem ceeb kom tswj lub cev lub cev kom ncav sijhawm thiab zam kev rog. Yog tias peb tab tom tham txog khoom noj khoom haus rau cov neeg mob ntshav qab zib, ntu yuav tsum me me, tab sis cov neeg noj zaub mov zoo dua yuav tsum nce mus rau 5 - 6. Los ntawm kev hloov cov khoom noj txhua hnub, nws yog ib qho tseem ceeb los tiv thaiv cov hlab ntsha ntawm kev rhuav tshem, thaum poob 10% ntawm koj qhov hnyav. Qhov muaj cov vitamins ntau nyob rau hauv cov zaub mov hauv cov zaub mov yog txais tos, tab sis koj yuav tsum hnov qab txog kev siv ntsev ntau ntau thiab qab zib. Tus neeg mob yuav tau rov qab noj zaub mov zoo rau nws.

Txheej txheem dav ntawm kev noj zaub mov

Kev loj hlob ntawm kev rog rog hauv tib neeg yog kho kho los ntawm kev noj zaub mov zoo. Thaum tsim cov khoom noj txhua hnub, tus kws kho mob tau coj los ntawm lub hnub nyoog ntawm tus neeg mob, poj niam txiv neej, lub cev qhov hnyav thiab kev siv lub cev. Nrog ib lo lus nug txog khoom noj khoom haus, kws kho mob ntshav qab zib yuav tsum hu rau tus kws kho qhov muag endocrinologist, muaj kev sim ntshav hauv chav kuaj mob los txiav txim txog keeb kwm keeb kwm hormonal thiab nws cov kev cuam tshuam. Ntawm no yog memo los ntawm cov kws paub:

Noj zaub mov kom nruj thiab tshaib plab yog qhov cuam tshuam, txwv tsis pub cov ntshav qab zib cov ntshav ua lub zog ua haujlwm.
Kev ntsuas tseem ceeb ntawm kev noj zaub mov yog "chav ua mov ci", thiab thaum sau cov khoom noj txhua hnub, koj yuav tsum tau coj los ntawm cov ntaub ntawv los ntawm cov rooj tshwj xeeb rau cov ntshav qab zib.
Txog rau pluas tshais, su thiab hmo, 75% ntawm cov nyiaj tau los noj txhua hnub yuav tsum tau suav rau, tshuav 25% yog rau cov khoom noj txom ncauj thawm hnub.
Cov khoom lag luam tsim nyog yuav tsum sib haum hauv qhov muaj nuj nqis caloric, tus piv ntawm BZHU.
Raws li cov hau kev tsim nyog ntawm kev ua noj ua haus nrog ntshav qab zib, nws yog qhov zoo dua los siv txhuam, ci lossis hau.
Nws yog ib qho tseem ceeb kom tsis txhob ua noj ua haus siv zaub ntsuab, kom txwv tag nrho cov calories ntau ntawm cov zaub mov.
Nws yog qhov tsim nyog yuav tsum cais tawm ntawm cov khoom noj qab zib hauv cov khoom noj txhua hnub, txwv tsis pub cov tshuaj muaj suab thaj yuav tsum tau siv kom ua tiav cov ntshav qabzib.

Fais fab tuag hom

Khoom noj khoom haus rau ntshav qab zib yog qhia tus neeg mob lub cev sab hauv. Yog li, nws yog ib qho tseem ceeb kom tsim kho qhov tseeb thiab, yam tsis tau ua txhaum rau nws, kom zam dhau txoj kev rov qab ua dua. Cov khoom noj txhua hnub yuav tsum tau fractional, thiab tus naj npawb ntawm cov zaub mov tau nce mus txog 5 - 6. Nws raug nquahu kom noj, raws li lub cev qhov hnyav, yog tias tsim nyog, txo tag nrho cov calories ntau ntawm cov tais diav. Cov lus pom zoo kho mob muaj raws li nram no:

nrog lub cev hnyav - 1,600 - 2,500 kcal ib hnub,
dhau li ntawm kev hnyav lub cev - 1,300 - 1,500 kcal ib hnub,
nrog kev rog dhau ntawm ib qho ntawm cov qib - 600 - 900 kcal ib hnub.

Ntshav Qab Zib Cov Khoom

Tus mob ntshav qab zib yuav tsum noj tsis tsuas yog qab qab, tab sis kuj tseem zoo rau kev noj qab haus huv. Hauv qab no yog cov npe ntawm cov khoom noj pom zoo kom txhawb kev noj qab haus huv cov ntshav qab zib, thaum lub sijhawm ncua ntev lub sijhawm ntawm kev tshem tawm ntawm tus mob pib. Yog li:

Lub Npe Khoom Noj

Cov txiaj ntsig zoo rau Cov Neeg Mob Ntshav Qab Zib

berries (txhua yam tshwj tsis yog raspberries)

muaj cov tshuaj ntxhia, tshuaj tua kab mob, vitamins thiab fiber ntau.

yog cov khoom noj muaj txiaj ntsig zoo ntawm lub cev, tab sis muaj qhov calories ntau

cov txiv hmab txiv ntoo tsis qab zib (muaj txiv hmab txiv ntoo uas tsis qab zib yog txwv tsis pub)

muaj lub txiaj ntsig zoo rau lub siab thiab cov hlab ntshav, fiber ntau txo qis kev nqus ntawm cov piam thaj hauv cov ntshav.

qhov kev ua tsis tau zoo ntawm cov calcium uas xav tau rau cov pob txha.

microwlora li qub hauv cov hnyuv thiab pab ntxuav lub cev ntawm co toxins.

Kuv tuaj yeem noj cov hnyuv ntxwm dab tsi nrog cov ntshav qab zib

Kev noj haus rau cov neeg mob ntshav qab zib muab rau cov khoom noj hauv tsev, tshem tawm kev siv cov khoom noj kom txuag thiab cov khoom noj yooj yim. Qhov no kuj siv rau cov hnyuv ntxwm, kev xaiv ntawm qhov yuav tsum tau ua nrog kev xaiv tshwj xeeb. Nws yog ib qho tseem ceeb xav txog qhov muaj pes tsawg leeg ntawm cov hnyuv ntxwm, ntau tshaj glycemic Performance index. Cov nyiam rau cov ntshav qab zib nyob twj ywm noj thiab cov hnyuv ntxwm ntawm ntau hom npe nrog qhov taw qhia tshwj xeeb los ntawm 0 txog 34 units.

Kev Txwv Cov Khoom Ntshav Qab Zib

Nws yog ib qho tseem ceeb heev kom tsis txhob tshaj qhov noj txhua hnub hauv calorie, txwv tsis pub ib daim ntawv ntawm cov rog rog nce zuj zus, thiab theem ntawm cov piam thaj hauv cov ntshav nce siab pathologically. Ntxiv mus, cov kws tshaj lij sau cov khoom noj tsis zoo uas yuav tsum tau tshem tawm los ntawm lawv cov zaub mov noj qab zib txhua hnub rau ntshav qab zib. Cov no yog cov khoom noj khoom haus hauv qab no:

Kev txwv Khoom Noj

Ntshav Qab Zib Noj Qab Haus Huv Kev Mob Nkeeg

pab txhawb kom cov ntshav qabzib ntau ntau, rov huam dua.

rog rog

nce qhov concentration ntawm cov teeb meem roj cholesterol hauv cov ntshav.

salted thiab pickled zaub

Ua txhaum cov dej-ntsev sib npaug.

cereals - semolina, nplej zom

txo cov permeability ntawm cov hlab ntsa.

muaj roj ntau heev.

cov khoom noj muaj rog, piv txwv li, cov rog hauv tsev cheese, qab zib, qaub cream

nce qhov concentration ntawm cov lipids, ib qho kev qhia ntawm cov piam thaj hauv cov ntshav.

Kuv tuaj yeem hloov cov khoom noj tsis raug cai li cas

Txhawm rau khaws cov palatability ntawm cov zaub mov noj, nws pom zoo tias cov neeg mob ntshav qab zib xaiv cov khoom noj sib txawv. Piv txwv li, qab zib yuav tsum tau hloov nrog zib ntab, thiab es tsis txhob semolina, noj buckwheat porridge rau pluas tshais. Hauv qhov no, nws tsis yog tsuas yog hais txog kev hloov cov cereals, txwv tsis pub cov khoom noj yuav tsum tau hloov los ntawm cov khoom noj hauv qab no:

txiv hmab yuav tsum tau hloov nrog txiv apples,
ketchup - lws suav muab tshuaj txhuam,
mis nyuj khov - txiv ntoo jelly,
haus dej - cov dej ntxhia,
nqaij qaib Tshuag - zaub kua zaub.

Txoj kev ua cov khoom rau cov neeg mob ntshav qab zib

Nws zoo dua rau cov neeg mob ntshav qab zib kom tsis txhob noj khoom kib thiab kaus poom zaub mov, vim tias muaj qhov ntau ntawm qhov yuav cuam tshuam txaus ntshai. Cov chaw pabcuam kev noj haus yuav tsum yog ua tawv muag, txhob xaj. Ntawm cov txheej txheem ua tau, cov kws kho mob pom zoo kom rhaub, ncu, ua lawv cov kua txiv. Yog li cov khoom xyaw zaub mov khaws cia muaj txiaj ntsig zoo dua, tshem tawm qhov tsis tsim ntawm cov teeb meem cholesterol.

Ntawv qhia zaub mov rau cov mob ntshav qab zib

Hauv kev rog, ib cov degrees yuav tsum muaj cov zaub mov kom tsim nyog, txwv tsis pub muaj qaug dab peg hauv ntshav qab zib tsuas yog nce ntxiv. Ntxiv nrog rau kev txwv cov carbohydrates, nws yog ib qho tseem ceeb uas tswj tag nrho cov calories ntau ntawm cov tais diav. Lwm cov lus pom zoo thiab cov yam ntxwv ntawm daim ntawv qhia zaub mov noj txhua hnub yog qhia hauv qab no:

Cawv, zaub ua nqaij thiab roj, khoom qab zib tsis tshua muaj, thiab nws yog qhov zoo dua rau lawv cais tawm ntawm cov zaub mov noj txhua hnub.
Kev siv cov khoom noj siv mis, cov nqaij ntshiv thiab nqaij qaib, legumes, txiv ntoo, qe, ntses nyob hauv tus nqi ntawm 2 mus rau 3 tus menyuam noj ib hnub twg raug tso cai.
Cov txiv hmab txiv ntoo raug tso cai rau noj 2 - 4 pluas noj, thaum zaub muaj peev xwm noj hauv ib hnub txog 3 - 5 servings.
Cov kev cai ntawm cov kev saib xyuas kev noj haus muaj xws li qhob cij thiab cereals nrog lub ua kom muaj fiber ntau, tuaj yeem noj tau txog 11 ib pluag noj rau ib hnub.

Cov ntawv qhia zaub mov noj rau lim ntshav qab zib

Kev noj zaub mov noj qab zib txhua hnub ntawm ntshav qab zib yuav tsum muaj txiaj ntsig zoo thiab muaj ntau yam, nws yog ib qho tseem ceeb kom faib cov feem sib txawv ntawm BJU. Piv txwv, cov peev txheej ntawm cov zaub protein yog qhob cij, cereals, taum pauv, taum pauv. Carbohydrates tso cai rau cov neeg mob ntshav qab zib hauv cov txiv hmab txiv ntoo tsis qab zib. Tus qauv ntsuas cov neeg mob hauv qab no:

Hnub Monday: rau pluas tshais - cov nqaij nyuj muaj roj tsawg, rau noj su - zaub qhwv sauerkraut, rau noj hmo - ci ntses.
Hnub Tuesday: rau pluas tshais - buckwheat porridge nrog mis nyuj skim, rau pluas su - ntses ntses ua noj, rau noj hmo - noj txiv hmab txiv ntoo tsis muaj qab zib.
Hnub Wednesday: rau pluas tshais - tsev me cheese ncuav ci, rau pluas su - zaub qhwv, rau noj hmo - stewed zaub qhwv nrog chav txiav.
Hnub Thursday: rau pluas tshais - cov mis nyuj nplej porridge, rau pluas su - kua zaub ntses, rau noj hmo - zaub stewed.
Hnub Friday: rau pluas tshais - porridge ua los ntawm oatmeal, rau pluas su - zaub qhwv, rau noj hmo - zaub xam lav nrog nqaij qaib hau.
Hnub Saturday: rau pluas tshais - buckwheat porridge nrog daim siab, rau pluas su - zaub stew, rau noj hmo - zaub stewed.
Hnub Sunday: rau pluas tshais - cheesecakes, rau pluas su - cov neeg tsis noj nqaij kua zaub, rau noj hmo - squid los yog cws nqaij npuas.

Khoom Noj Khoom Haus Ntshav Qab Zib 2 Ntshav Qab Zib

Nrog rau tus kab mob no, cov kws kho mob pom zoo kom noj los ntawm kev noj zaub mov noj mov No. 9, uas ua tib zoo tswj BJU. Nov yog cov hauv paus ntsiab lus ntawm tus neeg mob txoj kev noj haus zoo, uas txhua tus neeg mob ntshav qab zib hom 2 yuav tsum ua raws li:

tus nqi zog ntawm cov zaub mov txhua hnub yuav tsum yog 2400 kcal,
koj yuav tsum tau hloov cov zaub mov nrog cov khoom noj uas yooj yim nrog cov khoom noj uas yooj yim,
txwv txhua hnub kom tsawg ntsev rau 6 g hauv ib hnub,
hle lawv cov khoom noj khoom haus rau cov khoom xyaw uas muaj cov roj (cholesterol) phem,
nce nqi ntawm fiber ntau, cov vitamins C thiab pab pawg B.

Vim li cas nws thiaj li yuav poob tag nrog tus mob ntshav qab zib hom 2?

Yuav kom nkag siab tias vim li cas qhov kev poob phaus yog qhov tseem ceeb, koj yuav tsum nkag siab qhov uas feem ntau tshwm sim hauv lub cev nrog kev rog.

Cov khw muag rog heev dhau los txo cov ntaub so ntswg rhiab rau insulin. Cov tshuaj Insulin nws loj hlob zoo. Thiab tseem ua ntu 1 ntawm insulin tso rau hauv kev teb rau kev noj zaub mov yog cuam tshuam, tab sis theem 2 (bolus, ncua) yog tswj.

Raws li qhov tshwm sim, tom qab noj mov, ntshav qab zib cov ntshav nce siab dua thiab siab dua, tab sis tsis tuaj yeem muab pov tseg. Hauv kev teb, cov txiav tau tawm ntau ntawm insulin (hyperinsulinimism) rau hauv cov ntshav.

Cov piam thaj txo qis (ib feem yog noj los ntawm cov hlwb, ib feem yog debugged hauv cov roj ntsha rog), tab sis tseem tshuav ntau cov insulin hauv cov ntshav. Ib tug neeg rov ntsib kev tshaib kev nqhis thiab lwm yam mov tshwm sim. Daim ntawv ua voj voos tsis zoo.

Thaum lub cev poob qis, cov roj hauv lub cev ua kom tsawg dua. Qhov no ua rau cov kab mob hlwb thim rov qab los insulin. Tom qab ntawd cov ntshav qab zib cov ntshav muaj nuj nqi li qub.

Mob ntshav qab zib thaum ntxov thiab feem ntau kho tau tus mob tsuas yog yuag poob thiab noj zaub mov ntau xwb.

Tab sis ntshav qab zib tuaj rau lub teeb, feem ntau tom qab 3-5 xyoos, thaum kev ua haujlwm ntawm pancreatic B cell muaj kev tsis taus. Tom qab ntawd txhua qhov zoo ib yam, koj tsis tuaj yeem ua yam uas tsis muaj tshuaj los ntawm cov tshuaj uas muaj suab thaj txo qis lossis qee zaum muaj cov tshuaj insulin.

Tsuas yog poob phaus thiab noj zaub mov kom lub neej muaj txiaj ntsig zoo cuam tshuam rau chav kawm ntawm tus kabmob, txo qhov kev pheej hmoo ntawm ntshav qab zib tsis zoo. Lawv kuj tseem pab ua kom cov ntshav qab zib cov ntshav tsis txaus txawm tias tsis muaj qhov sib txawv thiab txo qhov koob tshuaj txo cov ntshav qab zib.

Dab tsi yog qhov sib txawv ntawm cov txheej txheem ntawm kev poob phaus mob ntshav qab zib los ntawm lub cev noj qab haus huv?

Nws tsuas yog ib qho tseem ceeb rau tus neeg noj qab haus huv nrog rog rog kom poob phaus zoo li tus neeg mob ntshav qab zib, vim yog rog dhau hoom ua rau cov insulin tsis kam. Thiab qhov no, nyeg, yog qhov muaj kev pheej hmoo ntawm kev tsim muaj cov kab mob qab zib yav tom ntej, yog tias koj tsis ua ntsuas los txo qhov hnyav.

Yam 2 mob ntshav qab zib

Txawm li cas los xij, ntshav qab zib yog ib yam kab mob uas ua rau cov khoom noj tsis haum rau lub cev. Yog li ntawd, muaj qee qhov nuances thaum poob ceeb thawj nrog tus kab mob "qab zib".

1. Lub cev qhov hnyav yuav tsum tau saib xyuas los ntawm kws kho mob

Qhov no yog vim tias cov tshuaj txo cov ntshav qab zib feem ntau tau sau tseg los pab txo qhov hnyav thiab piam thaj. Lub ntsiab ib yog Metformin (Siofor, Glyukofazh, Metfogamma, thiab lwm yam).

Nrog rau kev txwv ntawm carbohydrates, theem ntawm cov piam thaj hauv cov ntshav txo qis thiab, tej zaum, kev hloov kho tshuaj ntawm cov tshuaj yuav tsim nyog kom tsis suav qhov tshwm sim ntawm hypoglycemia.

4. Hauv kev coj ua ke nrog kev noj haus yuav tsum yog kev ua kom lub cev

Cov kws kho mob pom zoo cov kev tawm dag zog rau cov ntshav qab zib, tab sis lawv siv thiab lub zog nyob ntawm qhov mob ntshav qab zib ntau npaum li cas, muaj cov teeb meem thiab cuam tshuam nrog cov kab mob, thiab lub hnub nyoog ntawm tus neeg mob.

Ua ke nrog kev tawm dag zog lub cev, cov txheej txheem ntawm kev poob phaus sai dua. Mob ntshav qab zib, kev tawm dag zog yuav tsum tsis tu ncua thiab mob nrab. Nws raug cais tawm mus koom hauv qhov chaw dhia ua si ib hlis ib zaug kom txog rau kev tawm sab. Qhov no yuav cuam tshuam tsis zoo rau koj lub cev.

Yuav pib nrog, qhov yooj yim thiab siv tau yuav taug kev. Txhua txhua hnub koj yuav tsum tau mus 6 txhiab kauj ruam ntawm qhov kev nrawm (kwv yees li 1 teev taug kev).

7. Nws raug nquahu kom mus ntsib tus kws kho kev nyuaj siab

Feem ntau hauv xov xwm lawv hais tias mob ntshav qab zib yog qhov mob txaus ntshai, thiab nws xaus rau kev tsis taus thaum muaj hnub nyoog yau. Tus neeg ua txhaum tsis raug thiab nws xav tias ntshav qab zib yog kab lus.

Tab sis koj yuav tsum tau piav qhia rau tus neeg mob tias qhov no yog qhov tswvyim hais ua dab neeg thiab muaj kev zoo siab ntev nyob nrog ntshav qab zib. Qhov no yuav pab cov neeg mob kom lees txais tus kab mob thiab hloov lawv lub neej kom tsis txhob muaj teeb meem.

Tsawg cov zaub mov carb

Cov khoom noj no ua tiav txhua lub hom phiaj. Nws lub ntsiab lus yog qhov txwv tsis pub muaj ntau ntawm carbohydrates vim muaj qhov nce ntawm cov rog rog kom noj qab haus huv thiab muaj protein tsawg.

Cov zaub mov tsis suav nrog cov zaub mov muaj lub siab thiab nruab nrab glycemic Performance index thiab nce nrog qhov tsawg. Nco ntsoov siv tus nqi dej thiab tshuaj fiber. Ib yam li kev noj haus, lub cev pib rov ua dua thiab resists. Thaum pib, tej zaum yuav muaj qhov txo qis hauv kev xav thiab kab tawg.

Tom qab 2 lub lis piam, txhua yam kom zoo dua, thiab tus neeg mob hnov zoo heev.

Dab tsi yog cais tawm ntawm kev noj haus

Qab zib, zib ntab.
Kev ua noj, khoom qab zib, ncuav qab zib, khoom qab zib thiab lwm yam khoom qab zib.
Fructose thiab sorbitol.
Mov ci thiab lwm yam ncuav.
Tag nrho cov zaub mov ua noj (nrog rau qhov tshwj tsis yog muab ciab buckwheat, lentils, nplej dub dub).
Txhua hom hmoov nplej (tshwj tsis yog cov txiv ntoo).
Txhua yam ntawm cov nplej zom.
Noj tshais nrog mis kas, muesli.
High-carb berries, txiv hmab txiv ntoo, cov txiv hmab txiv ntoo qhuav (koj tuaj yeem avocado, txiv qaub, cranberries thiab, nrog cov nyiaj them zoo, ib txhais tes puv cov txiv hauv lub caij).
Qos yaj ywm, beets, thiab pob kws tsis tuaj yeem tsim los ntawm zaub.
Ceg (fiber ntau tuaj yeem ua nyias).
Cov kua txiv (txhua hom).
Cov dej qab zib zoo hauv qab zib (Coca-Cola, Pepsi, Sprite thiab lwm yam).
Npias thiab dej qab zib cov dej qab zib.
Glazed curds, qab zib, npaj-ua curds thiab yoghurts.

Daim duab kos no nthuav qhia cov khoom uas tuaj yeem noj tau yam tsis muaj kev txwv, rau txhua yam mob ntshav qab zib, soj ntsuam BJU.

Nrog kev them nyiaj tau zoo, koj tuaj yeem ntxiv me ntsis rau kev noj haus rau kev hloov pauv hauv cov khoom me me:

Cov zaub cog qoob loo rau hauv av (carrots, radishes, Jerusalem artichoke, thiab lwm yam). Nws raug nquahu kom siv lawv nyoos, vim tias thaum kho cua sov lub glycemic index ntawm cov khoom lag luam nce ntxiv.
Txog li 100 gr. ib hnub twg ntawm cov txiv hmab txiv ntoo hauv zos cov txiv ntoo lossis cov txiv ntoo (cov txiv ntoo qab zib, cov txiv ntoo dub, blueberries, txiv pos nphuab, thiab lwm yam).
Txog li 50 gr. ib hnub ntawm ceev thiab noob.
10 gr. chocolate dub hauv ib hnub (75% lossis ntau dua cocoa cov ntsiab lus).
Ib hlis ib zaug ib qho kev pab ntawm porridge (30 g. Cov khoom qhuav). Piv txwv li, steamed buckwheat, lentils, dub dub mov. Yog tias tom qab noj zaub mov noj tom qab 2 teev cov piam thaj hauv ntshav tau nce, ces koj yuav tsum cais lawv tawm ntawm cov zaub mov mus ib txhis.
Tau cov txiv ntseej.
Walnut hmoov (almond, noob hnav thiab lwm yam).
Cawv los ntawm Sijhawm: Caw lossis Qhuav Caw.

Siv cov npe, txhua tus tuaj yeem tsim cov zaub mov haum rau lawv tus kheej. Qhov no yog txhua yam ua ib tus zuj zus, nyob ntawm kev nyiam, qib ntawm kev rog, concomitant pathology.

Tus naj npawb thiab qhov tsawg zaus ntawm kev tau txais zaub mov, BZHU

Koj tuaj yeem noj cov zaub mov raug tso cai kom txog thaum koj tau noj txaus. Tsis muaj kev txwv, tab sis kev ntsuas yuav tsum yog txhua yam.

Nws tsis yog yuav tsum tau tshaj kom tau cov protein ntau dua li ib txwm, vim nws yuav cuam tshuam loj heev rau lub raum thiab cov hnyuv. Yog tias lub raum tsis ua haujlwm, cov ntawv qhia zaub mov tau pom zoo nrog tus kws kho mob mus kawm.

Qhov ntau zaus noj mov yog txawv thiab nyob ntawm txhua tus neeg mob ib tus zuj zus. Yog hais tias tus neeg tsis tshaib plab, ces nws tsis tsim nyog noj 7 zaug ib hnub. Tab sis qhov no tsis txhais tau tias tag nrho cov zaub mov noj txhua hnub tuaj yeem noj 2 zaug. Tom qab tag nrho, qhov no ua rau kom muaj nuj nqi ntawm cov txiav.

Noj mov zoo 3-4. Yog tias tus neeg mob ntshav qab zib muaj lub cev noj qab nyob zoo dua, ces qhov no yuav tsis muaj qhov yuam kev hlo li.

Qhov kwv yees sib piv ntawm BJU kom poob ceeb thawj nrog cov ntshav qab zib hom 2 yog 25/55/20.

Qhov tseeb txog cov khoom noj ua noj

Tam sim no, cov khoom lag luam noj haus tau nrov heev. Cov khw muag khoom muaj cov khoom lag luam uas tsis muaj roj ntau, cov khoom siv dag zog, cov khoom xyaw ua si, thiab cov khoom tuav.

Tsuas yog cov pejxeem feem ntau tsis paub txog tias cov khoom lag luam no tsis zoo.

Piv txwv li, rho tawm roj los ntawm tsev me cheese, nws yuav tsis muaj qhov sib xws. Txhawm rau ruaj khov nws, hmoov txhuv nplej siab ntxiv rau qhov muaj pes tsawg leeg. Qhov no yuav twb muaj cov zaub mov carb ntau, uas yog teeb meem hauv ntshav qab zib.

Thiab tag nrho cov khoom lag luam nrog lub npe kev qoj ib ce txhais tau tias thaum lawv siv, ib tus neeg yuav mus rau hauv kev tawm dag zog lub cev. Lawv muaj cov nqi ntawm cov carbohydrates, uas tsim nyog rau cov neeg muaj kev noj qab haus huv koom nrog kev ua si. Cov neeg, txawm li cas los xij, ntseeg hais tias cov khoom lag luam no yuav pab lawv kom poob phaus thiab yuav lawv hauv qhov ntau.

Nrog ntshav qab zib hom 1, poob phaus lossis rog?

Feem ntau, cov neeg mob uas muaj hom 1 tsis yog yuag xwb, tab sis txawm tias nws lub cev tsis muaj qhov hnyav. Thaum pib ntawm tus kab mob, lawv tuaj yeem poob mus txog 10 kg ntawm lub cev qhov hnyav.

Qhov no yog vim qhov tsis muaj cov tshuaj insulin hauv lub cev. Thaum tsis muaj cov tshuaj insulin, tsis muaj kev sib txuas ntawm cov rog los ntawm carbohydrates thiab rov ua tiav ntawm cov roj qhov roj.

Nrog hom 1, hauv qhov tsis sib xws ntawm hom 2 mob ntshav qab zib, cov txheej txheem ntawm kev faib cov protein thiab cov khw muag cov rog ntawm lub cev pib. Raws li qhov tshwm sim, ib tus neeg tab tom poob phaus.

Tom qab tsim kev kuaj mob thiab sau tshuaj rau cov tshuaj insulin, tus neeg mob yuav tsum suav XE thiab cov nyiaj carbohydrates thiaj li yuav suav tau cov tshuaj insulin. Hauv txoj kev xav, tus neeg muaj ntshav qab zib hom 1 tuaj yeem noj txhua yam, qhov tseem ceeb yog txhawm rau txhawm rau ntsuas cov koob tshuaj. Nws txhaj insulin thiab noj rau qhov nws xav tau. Tsuas yog qhov tshwm sim no tsuas yog ib ntus thiab tom qab kev lom zem ntawm ntshav qab zib, kev noj qab haus huv yuav pib. Kev nce qab zib tas li yuav ua rau muaj teeb meem.

Yog li, cov neeg mob uas muaj hom 1 tseem ua raws li kev noj zaub mov kom txo qis cov tshuaj insulin thiab tswj cov ntshav muaj ntshav qab zib kom ntau ntau yam tsis muaj qhov sib txawv.

Thaum twg lawv tau rog nrog hom 1 mob ntshav qab zib?

Thaum noj ntau dua. Txawm hais tias cov koob tshuaj insulin thiab XE sib haum, koj tsis tas yuav tsum tshaj cov roj calorie cov ntsiab lus niaj hnub thiab qhov ntau npaum li cas ntawm cov carbohydrates.
Tshaj li cov insulin, txawm tias kev txhaj tshuaj, ua rau qhov nce hauv lub cev hnyav. Thaum cov koob tshuaj yog ntau chav nyob siab dua qhov tsim nyog, ib tus neeg hnov tshaib plab thiab nqhis dej. Koj yuav tsum daws qhov teeb meem los ntawm kev txheeb xyuas cov koob tshuaj ntawm cov tshuaj insulin thiab kev noj zaub mov carbohydrates.

Yam thib ob ntawm cov ntshav qab zib tau dhau los ua kev sib kis ntawm lub xyoo pua 21st. Cov laj thawj rau qhov no yog tus nkees nkees nkees hauv cov pej xeem. Kev rog dhau los ua rau muaj peev xwm tiv thaiv cov tshuaj insulin, uas yog qhov txhim kho ntawm tus mob ntshav qab zib hom 2.

Nrog rau tus kab mob no, cov metabolism txom nyem, thiab feem ntau hauv cov metabolism hauv carbohydrates. Yog li, nws yog ib qho tseem ceeb kom poob rau hauv ntshav qab zib.

Kev poob phaus thiab kev noj haus yog feem ntau ntawm cov hom kev kho mob tseem ceeb. Txhawm rau ua kom cov txheej txheem no muaj txiaj ntsig zoo li sai tau muaj ntshav qab zib, koj yuav tsum ua raws li cov zaub mov noj kom tsawg. Thiab yuav kom txo tau qhov hnyav dua, cov chav qhia kev kawm lub cev kom paub meej tias yuav txuas ntxiv.

Cov no yog cov ntsiab lus tseem ceeb tshaj plaws hauv kev poob phaus nrog cov ntshav qab zib hom 2. Los ntawm kev hloov koj txoj kev ua neej thiab kev ua haujlwm nyuaj, koj raug pov tseg kom muaj kev vam meej tiv thaiv kev hnyav thiab ntshav qab zib.

Yuav ua li cas coj cov tshuaj insulin rov qab los rau li qub

Kev noj zaub mov noj nrog cov zaub mov kom tsawg hauv cov zaub mov yuav pab coj cov tshuaj insulin hauv cov ntshav mus rau lub xeev ib txwm tsis muaj kev noj tshuaj.

Kev noj haus zoo li no yuav ua rau kom cov rog rog tawg thiab koj tuaj yeem yuag sai sai uas tsis tas yuav thov siv ntau lub zog thiab tsis tshaib plab, uas yog qhov tseem ceeb rau ntshav qab zib.

Vim li cas nws tsis yooj yim kom poob ceeb thawj los ntawm kev noj zaub mov tsis muaj calorie lossis cov rog tsawg? Qhov kev noj haus zoo no yog noo nrog cov khoom noj (carbohydrates), thiab qhov no nyeg yuav tswj cov qib insulin hauv cov ntshav ntawm theem siab.

Coob tus neeg ntseeg hais tias kev rog dhau thiab cov tsos ntawm qhov hnyav tshaj yog qhov tsis muaj qhov siab, uas tsis tso cai rau kev tswj hwm koj li kev noj haus. Tab sis, qhov no tsis yog li. Nco tseg:

Kev pham thiab hom ntshav qab zib hom 2 cuam tshuam, ib txhij yuav tuaj yeem kos nrog cov caj ces sib txig.
Qhov hnyav tshaj qhov hnyav, qhov tshaj tawm ntau yog cuam tshuam cov metabolism hauv lub cev ua rau lub cev, uas ua rau muaj kev ua txhaum. kev tsim cov tshuaj insulin, thiab tom qab ntawd qib ntawm qhov hormone nyob rau hauv cov ntshav nce siab, thiab hauv thaj tsam thaj tsam rog ntau dua cov rog tsim nyog.
Nov yog lub voj voos uas siv tau rau kev loj hlob ntawm tus mob ntshav qab zib hom 2.

Kev Rog thiab Hom 2 Ntshav Qab Zib

60% ntawm cov neeg nyob ntawm cov teb chaws tsim muaj rog, thiab daim duab no nce zuj zus. Qee tus ntseeg tias qhov laj thawj nyob hauv kev tshem ntau tus neeg ntawm tus cwj pwm ntawm kev haus luam yeeb, uas tam sim ntawd coj mus rau ib txheej ntxiv ntawm cov phaus ntxiv.

Txawm li cas los xij, los ze zog rau qhov tseeb yog qhov tseeb tias tib neeg noj ntau yam carbohydrates. Tab sis qhov tseem ceeb tshaj plaws, nrog kev rog dhau, qhov kev pheej hmoo ntawm hom 2 ntshav qab zib nce ntxiv.

Kev ua ntawm cov noob caj dab uas pab txhawb kev rog kev rog

Cia peb sim nkag siab txog tias cov noob caj noob ces ua rau kev txhim kho lub zog ntawm cov neeg rog rog ntau hauv hom 2 ntshav qab zib.

Muaj cov khoom zoo li no, ib yam tshuaj hu ua serotonin, nws txo qhov kev xav ntawm kev ntxhov siab, so. Qhov kev xav ntawm serotonin hauv tib neeg lub cev nce vim tias siv cov carbohydrates, tshwj xeeb tshaj yog nqus tau sai sai xws li mov.

Nws yog tau hais tias nrog ib tug nyiam mus khaws cov rog, ib tug neeg muaj nyob rau ntawm caj ces ib tug tsis muaj serotonin los yog tsis zoo rhiab ntawm lub hlwb hlwb rau nws cov nyhuv. Hauv qhov no, tus neeg hnov

kev tshaib kev nqhis
ntxhov siab
nws tseem nyob rau qhov phem.

Noj haus carbohydrates rau ib pliag muab txiaj ntsig. Hauv qhov no, muaj tus cwj pwm noj thaum muaj teeb meem tshwm sim. Qhov no tsis zoo cuam tshuam rau daim duab thiab kev noj qab haus huv, hauv lwm lo lus, tsis muaj serotonin tuaj yeem ua rau kev rog hauv ntshav qab zib.

Qhov tshwm sim ntawm cov khoom noj carbohydrate ntau dhau

Kev ua kom yuag ntau dhau yuav ua rau muaj cov insulin ntau nyob rau hauv cov txiav, uas yog qhov pib ntawm kev ua rog nrog rau mob ntshav qab zib. Nyob hauv kev cuam tshuam ntawm cov tshuaj hormones, ntshav qab zib tau hloov mus rau adipose ntaub so ntswg.

Vim yog cov txuam nrog cov rog, qhov txaus ntshai ntawm cov ntaub so ntswg mus rau insulin yog txo. Nov yog lub vauj voos uas ua rau muaj mob xws li ntshav qab zib hom 2.

Cov lus nug tshwm sim: yuav ua li cas tuaj yeem ua ib txoj hauv kev txuas ntxiv kom nce qib ntawm serotonin hauv hlwb hlwb, tshwj xeeb tshaj yog muaj ntshav qab zib? Nrog kev pab tiv thaiv kab mob siab, uas tuaj yeem ua kom qeeb ntawm lub ntuj tawg ntawm serotonin, uas ua rau nws nce zuj zus ntxiv.

Txawm li cas los xij, hom no muaj cov kev mob tshwm sim. Muaj lwm txoj hauv kev - noj tshuaj uas pab rau kev tsim cov serotonin.

Kev noj zaub mov hauv cov zaub mov tsis muaj carbohydrates - protein - nce kev tsim cov serotonin. Ib qho ntxiv, ntxiv rau 5-hydroxytryptophan lossis tryptophan tuaj yeem yog cov khoom siv ntxiv. Nws yuav raug rau correlate koj cov zaub mov noj nrog dab tsi nws zoo li kev noj haus ntawm glycemic index.

Thaum siv cov tshuaj no, nws tau qhia tias 5-hydroxytryptophan ua tau zoo dua. Hauv cov tebchaws nyob sab hnub poob, muaj peev xwm mus yuav tau tom chaw muag tshuaj yam tsis tas yuav kev kho mob. Cov tshuaj no tau paub raws li txoj kev kho mob siab ntsws thiab tswj lub siab tsis txaus.

Ntau cov kev tshawb fawb tau qhia tias muaj kev sib txheeb ncaj qha ntawm caj ces muaj peev xwm khaws cov rog, kev txhim kho kev rog thiab kev loj hlob ntawm hom ntshav qab zib 2.

Txawm li cas los xij, qhov laj thawj tsis nyob hauv ib tus gene, tab sis hauv ntau caj ces uas nce ntxiv qhov kev hem thawj rau tib neeg, yog li ntawd, qhov kev txiav txim ntawm ib tus rub tawm kev cuam tshuam ntawm lwm yam.

Cov kab mob muaj keeb thiab caj ces tsis yog kab lus thiab qhia kiag rau cov rog. Kev noj zaub mov muaj roj tsawg rau tib lub sijhawm ua kev tawm dag zog yuav pab txo kom txhob muaj ntshav qab zib hom 2 ze li 100%.

Yuav ua li cas kom tshem tau cov carbohydrate dependence?

Nrog rau kev rog lossis hom ntshav qab zib hom 2, ib tus neeg yuav tsum tau soj ntsuam cov ntshav qabzib hauv cov ntshav.

Ntau tus neeg mob tau rov qab ua kom yuag dhau los ntawm kev noj zaub mov kom yuag, txawm li cas los xij, hauv kev xyaum, txoj kev ua no tsis tas li, thaum tus neeg mob lub cev yuav dhau los ua neeg mob hnyav, thiab kev rog dhau los uas tshwm sim nrog ntshav qab zib tsis ploj.

Cov rog rog ntau ntxiv thiab hom ntshav qab zib hom 2 yuav txhim kho, raws li txoj cai, vim ib tus neeg muaj kev vam khom rau zaub mov noj, vim li ntawd, nws tau tshaj dhau carbohydrates ntev dhau sijhawm.

Qhov tseeb, txoj kev quav yeeb quav tshuaj no yog teebmeem uas tuaj yeem sib piv nrog kev haus cawv thiab haus luam yeeb. Tus quav cawv yuav tsum yog qaug cawv thiab qee zaum ua rau qaug dej qaug cawv "haus cawv".

Nrog rau kev quav zaub mov, ib tus neeg ua txhua lub sijhawm, kev tawm tsam ntau heev hauv zaub mov yog ua tau.

Thaum tus neeg mob nyob rau cov khoom noj carbohydrates, nws yog qhov nyuaj rau nws ua raws li kev noj zaub mov tsis muaj carbohydrate. Xws li lub zog ua rau kev noj cov carbohydrates tas li vim yog tsis muaj cov chromium nyob hauv lub cev.

Puas yog nws tuaj yeem mus pov tseg khoom noj tsis tu ncua mus ib txhis?

Koj tuaj yeem kawm paub noj zaub mov kom tsawg, kom tsis txhob noj cov khoom noj carbohydrate thiab tib lub sijhawm kom muaj kev noj qab nyob zoo. Txhawm rau kho cov teeb meem carbohydrate dependant, siv yeeb siv tshuaj yog nyob rau hauv daim ntawv ntawm cov ntsiav tshuaj, tshuaj ntsiav, txhaj tshuaj.

Cov tshuaj "Chromium Picolinate" yog cov tshuaj pheej yig thiab muaj txiaj ntsig zoo, nws cov nyhuv tuaj yeem pom 3-4 lub lis piam tom qab noj, thaum tib lub sij hawm koj yuav tsum ua raws li cov zaub mov uas tsis muaj carbohydrate tsawg, nyob rau hauv qhov kev ntseeg no koj tuaj yeem ua tiav cov txiaj ntsig zoo.

Cov tshuaj tau tso tawm rau hauv daim ntawv ntawm cov ntsiav tshuaj lossis tshuaj ntsiav, uas zoo ib yam nkaus. Yog tias tom qab noj cov tshuaj no tsis muaj dab tsi tshwm sim, tus kheej ntawm tus kheej txoj kev ua kom tus mob, nrog rau kev txhaj tshuaj ntawm Baeta lossis Victoza, tuaj yeem nkag mus rau hauv cov chaw ua haujlwm.

Rau kev kho mob ntawm cov laj thawj carbohydrate, koj xav tau ntau lub sijhawm thiab kev rau siab. Nws yog ib qho tseem ceeb kom nkag siab tias yog tias tsis ua raws li txoj cai tswj kev noj zaub mov kom nruj thiab tsis saib xyuas ntshav qabzib, nws yuav nyuaj rau kom yuag nce hauv ntshav qab zib.

Qhov kev xav tau ntawm cov khoom noj uas muaj cov khoom noj carbohydrate xav tau tib yam kev mob siab rau kev nyiam haus cawv lossis tshuaj, raws li peb tau sau saum toj no.

Txheeb cais yog tsis tseg, thiab hais tias vim ntau dhau los ntawm kev noj zaub mov ntau hauv carbohydrate, ntau tus neeg tuag txhua xyoo dua los ntawm kev quav yeeb tshuaj.

Nyob rau hauv txhua rooj plaub, nws yog ib qho tsim nyog yuav tsum paub tsis tas yuav ua kom cov ntshav qab zib sai sai sai li cas, tab sis kuj yuav ua li cas coj nws rov qab los nyob hauv qhov dav dav, thiab ua qhov no tsis tsuas yog siv tshuaj, tab sis kuj noj zaub mov.

Hauv kev xaus, peb tuaj yeem hais tias kev rog thiab hom 2 mob ntshav qab zib xav tau kev sib koom ua ke, tsis yog hauv kev kho mob, kev siv cov khoom noj thiab kev tawm dag zog, tab sis tseem nyob rau hauv hom kev pabcuam kev mob hlwb.

Kev pham thiab ntshav qab zib - kev kho mob, kev noj haus

Yog tias koj tau txais cov calories ntau nyob hauv ib hnub dua li koj tau siv, lub cev pib khaws lub zog ntau ntxiv hauv cov rog lub cev. Qhov hnyav tshaj qhov koj muaj, qhov kev pheej hmoo ntawm ntau yam kab mob, suav nrog ntshav qab zib. Kev hnyav dhau yog ib qho teeb meem, tab sis kev rog yog qhov mob uas yuav tsum tau kho. Kev rog tshwm sim vim kev noj zaub mov tsis zoo, ua rau lub neej tsis muaj zog, ua lub neej tsis zoo (haus luam yeeb thiab cawv). Kev kho mob ntawm tus kabmob yog raws li kev tshem tawm ntawm peb lub hauv paus no. Tus neeg mob yog kws kho kho mob rau noj, npaj ua si lub cev, ua tsis tau phem raug tshem tawm.

Mob ntshav qab zib mellitus feem ntau yog lub ntuj tsim los ntawm kev rog. Kev hnyav dhau heev lawm ua rau cov neeg mob hlwb nkag mus rau insulin, yog li cov insulin tsim tawm hauv lub cev ntau dua qhov tsim nyog. Cov zaub mov qua ntxi uas cov neeg rog rog lub cev zom tau hauv qab cov ntshav qab zib ntau ntau. Txawm li cas los xij, rau qee lub sijhawm, cov kua dej yog qhov txaus los tswj cov txheej txheem qabzib - vim tias cov neeg txiav txim siab tsim nws ntau dua vim tias lub cev tsis tshua muaj siab rau cov tshuaj no. Thaum lub cev lub zog ua rau tag nrho, cov neeg rog poob lub cev tsis muaj qhov ua haujlwm ntawm insulin thiab muaj ntshav qab zib.

Hauv xyoo 2008, 0.5 billion tus neeg tau rog.
Hauv xyoo 2013, 42 lab tus menyuam pib kawm yog thawj qhov hnyav.
Li ntawm 6% ntawm cov tib neeg muaj mob lub cev muaj kev mob ntshav qab zib. Ntawm 5 lub tebchaws uas muaj neeg mob coob tshaj plaws, muaj Lavxias.
Txhua xyoo, 3 lab tus tib neeg tag sim neej los ntawm cov ntshav qab zib.

Qhov teeb meem ntawm kev rog thiab ntshav qab zib thoob plaws ntiaj teb yog daws los ntawm cov kws tshawb fawb thiab kws kho mob. Raws li cov ntsiab lus tsis txaus ntseeg, Cov neeg tshawb nrhiav Asmeskas tau kwv yees tseg txog 2025 txaus ntshai muaj ntshav qab zib rau txhua tus menyuam thib peb uas yug hauv Asmeskas. Cov neeg mob ntshav qab zib thaum tseem hluas nws nyob thaj tsam li 28 xyoo.

Ntxiv nrog rau cov tshuaj, kev noj zaub mov kom siv qis hauv lub cev yog siv los kho cov ntshav qab zib thiab kev rog.

Cov Khoom Uas Tso Cai

bakery khoom (txog 300 g ib hnub),
zaub soups, kua zaub ntawm cov nqaij ntshiv lossis nqaij ntses (ob zaug ib lim tiam),
cov nqaij ntshiv, nqaij qaib, ntses, (feem ntau yog hau),
nqaij nyoos, hau siav, ci zaub,
cereals, legumes, pasta (tsuas yog nrog ib tug txo nyob rau hauv tus nqi ntawm cov mov hnub ntawd),
hau qe qaib (ob peb daim ib hnub),
cov txiv hmab txiv ntoo thiab cov txiv ntoo uas tsis muaj qab zib (txog 200 g hauv ib hnub), compote ntawm cov txiv qaub thiab txiv ntoo nrog cov qab zib,
haus mis, qaub-mis haus (tsis pub ntau tshaj 2 khob ib hnub), tsev cheese (200 g ib hnub),
cov kua tsis muaj zog, kas fes, kua txiv los ntawm txiv lws suav lossis kua txiv (kua tag nrho nrog kua tsis ntau tshaj 5 tsom iav hauv ib hnub),
butter thiab zaub roj (50 g ib hnub twg).

Qhia Txog Cov Khoom Noj Muaj Mob Rau Cov Neeg Mob Ntshav Qab Zib

Pluas tshais: oatmeal nrog kua ncuav thiab khoom qab zib, kua mis nyeem yog ntuj tsim.
Thib ob noj tshais: haus dej whipped hauv rab ua los ntawm cov txiv hmab txiv ntoo thiab cov txiv ntoo (kua txob thiab txiv pos nphuab).
Noj su: zaub stew, ib daig ntawm hau roj tsawg cov nqaij menyuam nyuj.
Khoom txom ncauj: txiv hmab txiv ntoo thiab txiv mab txiv ntoo ua qab zib los yog qab zib nrog qab zib.
Noj hmo: zaub xam lav nrog zaub ntsuab thiab salmon, ncuav nrog yogurt.

Yuav ua li cas ua raws li cov zaub mov carb qis kom yooj yim?

1. Tseg txoj kev noj tsis zoo. Ntawm cov khoom noj khoom haus hloov khoom noj rau qub rau kev nyiam ua. Txaus siab rau nkauj, nyeem ntawv, paj, xwm, aromatherapy. Ua kom xis nyob koj tus kheej nrog kev paub ntawm lub ntiaj teb, tib neeg thiab koj tus kheej, thiab tsis yog ib qho ntxiv hauv chocolate.

2. Hloov cov dej qab zib thiab dej qab zib tsis zoo hauv lub khw muag khoom noj nrog dej haus uas koj ua rau koj tus kheej los ntawm zaub thiab txiv hmab txiv ntoo.

3. Qhia txog cov khoom qab zib rau koj cov zaub mov noj. Qhov no yuav ua rau koj cov zaub mov noj qab zib me ntsis thiab nyiam dua. Siv stevia, aspartame, agave paj ntoo.

4. Noj 5-6 zaug nyob rau ib hnub twg me ntsis. Zom koj cov zaub mov kom huv si thiab txaus siab rau nws. Tsis txhob noj ntau dhau.

5. Teeb rooj nrog kev kos duab. Kev saib qab saib zoo tsis tuaj yeem ua khoom qab zib lossis khaub noom xwb. Muab ib lub tais ntawm cov txiv ntsab tso rau saum rooj, thiab khaws cov zaub ua kom zoo nkauj tso rau hauv lub tub yees.

Qee qhov kev pom zoo tseem ceeb dua

Rau cov neeg mob ntshav qab zib mellitus, ntxiv rau kev noj zaub mov noj, kev sab laj nrog kws kho mob yog qhov yuav tsum tau ua. Ntau tus neeg mob ntshav qab zib tau raug yuam kom noj tshuaj.

Kev rog neeg yog pom zoo kev tawm dag zog lub cev thiab kev laij lej ntawm qhov txiaj ntsig caloric txhua hnub ntawm cov zaub mov.

Mob ntshav qab zib thiab rog yog qhov zoo tshaj plaws zam. Ua li no, ua raws cov tshuaj tiv thaiv txo qis:

Tsis txhob tig zaub mov rau hauv kev tawm tsam lossis dhau ntawm cov.
Khaws tshuav nyiaj ntawm cov protein, cov rog thiab carbohydrates uas tau noj nrog zaub mov: 30% protein, 15% rog thiab 50-60% carbohydrates.
Txav ntau dua, tsis txhob siv sijhawm txhua hnub hauv lub computer lossis ntawm lub rooj zaum.
Tsis txhob ua phem rau cov khoom qab zib, rog thiab hnyav, zaub mov tsis qab, haus dej cawv.

vesdoloi.ru

Ntshav qab zib Hom 2, tib neeg thoob plaws ntiaj teb tau ntsib tus kab mob no. Qhov no cov kab mob metabolic tshwm sim feem ntau hauv cov neeg laus ntau dua li cov menyuam yaus.

Cov txheej txheem ntawm cov cell cuam tshuam nrog insulin yog cuam tshuam. Cov tib neeg txom nyem los ntawm tus kab mob no yuav rog dhau.

Txhawm rau tiv thaiv cov teeb meem no, koj yuav tsum ua tib zoo saib xyuas koj kev noj zaub mov kom zoo. Peb yuav tham txog kev ua kom noj haus zoo rau hom 2 mob ntshav qab zib thiab kev rog dhau rau lub lim tiam hauv tsab xov xwm no.

Dab tsi yog xam tias kev rog? Cov caj ces ua rau cov rog hauv hom 2 ntshav qab zib

Cov kws tshaj lij txhais cov kev rog dhau li kev loj hlob ntawm adipose ntaub so ntswg. Qee cov tub ntxhais hluas ntseeg hais tias ob mus rau peb phaus ntxiv yog rog dhau los, tab sis qhov no tsis yog.

Muaj plaub qib ntawm qhov mob no:

Thawj degree. Tus neeg mob lub cev qhov hnyav tshaj li tus neeg mob li 10-29%.
Qib ob. Tshaj li qhov tsis suav txog ncav cuag 30-49%.
Qib peb: 50-99%.
Qib plaub: 100% lossis ntau dua.

Kev pham ob ntawm ntshav qab zib hom 2 feem ntau yog keeb kwm keeb kwm muaj keeb. Cov kab mob no tuaj yeem kis ntawm niam txiv mus rau menyuam. Cov noob keeb rau qee yam cuam tshuam rau tib neeg lub cev, ua rau qhov hnyav nce.

Cov kws tshaj lij hais tias cov tshuaj serotonin hormone yuav koom nrog qhov no. Nws txo txoj kev ntxhov siab, so ib tus neeg. Cov theem ntawm cov tshuaj no nce ntau heev tom qab siv cov carbohydrates.

Nws ntseeg tias cov neeg uas nquag ua rog muaj lub keeb ntawm serotonin. Lawv muaj kev cuam tshuam tsis tshua muaj hlwb rau cov kev tshwm sim ntawm cov khoom no.

Tus txheej txheem no ua rau muaj kev xav txog kev tshaib plab, muaj kev ntxhov siab. Kev siv cov khoom noj carbohydrates pab txhawb txoj kev xav thiab ua rau lub sijhawm luv luv yog txoj kev xav zoo siab.

Carbohydrates tuaj yeem ua rau tus txiav ua kab mob hnyuv tawm ntau yam. Nws nyeg ua rau qabzib, dhau mus ua rog. Thaum cov rog rog tshwm sim, qhov mob rhiab ntawm cov ntaub so ntswg mus rau qhov kev ua ntawm insulin yog qhov txo qis. Qhov no ua rau hom 2 mob ntshav qab zib.

Cov khoom noj dab tsi uas haum rau cov neeg muaj ntshav qab zib hom 2 nyob rau tom qab ntawm kev rog, peb xav hauv qab no.

Qauv cov pluas noj

Txog rau noj tshais koj yuav tsum noj zaub xam lav nrog zaub qhwv thiab txiv lws suav, txiv apple. Txog su noj, txiv tsawb yog qhov haum.
Noj su: zaub nqaij-dawb kua zaub, buckwheat porridge, ib daim ntawm cov ntses ntses thiab nqaij npuas compote.
Khoom txom ncauj: kua txiv lws suav lossis kua txiv, lossis ib lub txiv lws suav tshiab.
Rau noj hmo Nws raug nquahu kom noj ib lub qos hau thiab lub khob ntawm qhov muaj roj tsawg kefir.

Qhov kev noj haus no yog qhov zoo nyob rau hauv uas tus nqi ntawm cov carbohydrates hauv nws yog qhov tsawg heev. Lauj kaub tais diav muab qhov zoo nkaus ntawm satiety, ua rau nws muaj peev xwm kom tsis txhob tshaib plab, tib neeg lub cev tau txais qhov tsim nyog ntawm cov vitamins.

Xws li cov khoom noj yuav pab kom poob phaus.

Kev noj haus yog tsim rau ob lub lis piam, tom qab ntawd koj yuav tsum tau mus so. Buckwheat porridge yuav hloov nrog mov, thiab ib daim ntawm cov ntses hau nrog nqaij qaib mis.

Noj tshais: porridge, tshuaj yej nrog txiv qaub, kua. Thib ob tshais: txiv duaj.
Noj su: borsch nrog taum, buckwheat porridge.
Khoom txom ncauj: ib cov kua.
Noj hmo: oatmeal ntawm dej, ib qho khoom qab zib biscuit, roj tsawg rog kefir.

Cov kws tshaj lij pom zoo kom noj cov zaub mov no, vim nws muaj feem pua ntau ntawm zaub thiab txiv hmab txiv ntoo. Lawv sau lub cev nrog cov vitamins, nce siab, thiab buckwheat porridge saturates lub cev, suppresses kev tshaib kev nqhis.

Yog tias xav tau, koj tuaj yeem hloov kefir nrog kua txiv lws suav lossis compote. Hloov rau oatmeal, koj tuaj yeem noj omelet. Yog tias koj xav tias tshaib plab, nws raug nquahu kom siv lub txiv av txiv kab ntxwv, txiv kab ntxwv lossis txiv mab txiv ntoo.

Kuv puas xav tau txiav txim siab rau KBLU thiab yuav ua li cas?

Nws raug nquahu kom txiav txim siab KBJU ntawm kev noj haus. Ib tus neeg yuav tsum xav txog tsis tsuas yog tus naj npawb ntawm cov calories hauv ib yam khoom, tab sis kuj tseem muaj feem pua ntawm cov protein, carbohydrates thiab cov rog. Koj yuav tsum xaiv cov khoom noj uas muaj protein ntau, tab sis tsuas yog noj me ntsis ntawm carbohydrates.

Nws yog cov protein uas ua rau muaj kev xav zoo li tsis txaus siab thiab koom tes hauv kev tsim kho ntawm lub hlwb.

Nws tsis yog yuav tsum xav txog KBLU, tab sis nws raug pom zoo. Yog li, ib tus neeg yuav tswj cov khoom noj khoom haus, kom tsis txhob muaj cov khoom noj uas muaj calorie ntau.

Txhawm rau kom paub tseeb, koj yuav tsum paub txog kev noj zaub mov kom txhua hnub. Nws txawv rau cov poj niam thiab tus txiv neej:

Tus qauv rau xam cov calories rau cov poj niam: 655+ (qhov hnyav hauv kg * 9.6) + (qhov siab hauv cm + 1.8). Cov khoom ntawm lub hnub nyoog thiab cov coefficient 4.7 yuav tsum tau txiav tawm los ntawm tus lej zauv.
Cov mis rau cov txiv neej: 66+ (qhov hnyav hauv kg * 13.7) + (qhov siab hauv cm * 5). Cov khoom ntawm lub hnub nyoog thiab cov coefficient ntawm 6.8 yuav tsum tau txiav tawm los ntawm tus lej zauv.

Thaum ib tus neeg paub paub cov calories ntau rau nws, nws tuaj yeem suav cov protein, carbohydrates thiab cov rog kom tsawg:

Kev xam cov protein: (2000 kcal * 0.4) / 4.
Rog: (2000 kcal * 0.2) / 9.
Cov khoom noj muaj roj: (2000 kcal * 0.4) / 4.

GI cov khoom noj yuav tsum muaj kev soj ntsuam. Qhov no yuav pab yav tom ntej kom tsis txhob nce phaus, tiv thaiv kev rog rov qab.

Cov zaub mov zoo tshaj plaws raug tshem tawm ntawm cov zaub mov?

Cov zaub mov nram no yuav tsum raug cais tawm ntawm kev noj haus:

Cawv
Qab zib noj.
Rog, ntsim ntsim zaub mov.
Cov txuj lom.
Qab zib
Lub khob noom cookie.
Cov nqaij haus luam yeeb.
Kab Npauj.
Rog broths.
Ntsev.

Cov zaub mov no thiab tais diav yog txwv tsis pub, vim lawv muaj cov roj carbohydrates ntau ntau. Nyob rau tib lub sijhawm, muaj ob peb yam muaj txiaj ntsig zoo. Nws nyuaj heev rau tus mob ntshav qab zib kom zom cov tais diav.

Qhov no yuav tsis tsuas yog ua rau nce phaus, tab sis kuj cuam tshuam rau kev noj qab haus huv ntawm lub plab zom mov tsis zoo. Cov kab mob ntawm cov kab mob no yuav tshwm sim, uas yuav ua rau tus neeg mob noj qab haus huv ntxiv.

Kev caiv carbohydrate nyob hauv hom 2 mob ntshav qab zib li cas yuav rog tau tham hauv qab no.

Kev quav dej cawv muaj yees

Kev noj haus carbohydrate yog txiav txim siab ntau dhau los ntawm kev noj zaub mov muaj cov carbohydrates. Tus neeg mob tom qab noj cov zaub mov zoo li txaus siab, txaus siab. Tom qab ob peb feeb nws ploj mus. Tus neeg rov hnov tau txhawj, ntxhov siab.

Txhawm rau kom muaj lub siab zoo, nws xav tau carbohydrates. Thiaj muaj kev vam khom. Nws yog ib qho tsim nyog los kho nwstxwv tsis pub, tus neeg yuav nce phaus ntxiv, thiab qhov no yuav ua rau muaj kev nyuaj, tshwm sim ntawm cov kab mob concomitant.

Carbohydrates yog qhov yooj yim zam rau kev zam. Khoom qab zib, chips, crackers, rog thiab kib zaub mov yuav tsum muab cais tawm ntawm cov khoom noj. Lawv muaj ntau cov carbohydrates.

Cov rog thiab cov protein yuav tsum tau noj. Lawv xav tau rau ntau cov txheej txheem hauv lub cev. Nrog lawv cov kev pab, kev tsim kho ntawm cov hlwb yog nqa tawm, cov tshuaj yeeb dej caw zoo tuaj.

Cov rog thiab cov protein nyob hauv cov zaub mov hauv qab no:

Ib qho piv txwv ntawm kev noj haus rau cov ntshav qab zib hom 2 nrog cov rog rog hauv qab no.

Ntawv qhia zaub mov rau ib lim tiam los hnub nrog hom 2 mob ntshav qab zib nrog rog

Hnub Monday, Thursday, Sunday:

Noj tshais. Tsev cheese nrog berries.
Noj tshais thib ob. Kefir - 200 ml.
Noj su Zaub kua zaub. Ci nqaij qaib nqaij (150 g) thiab zaub ntxiv.
Noj sus yav tav su. Zaub pob zaub xam lav.
Noj hmo Cov rog uas muaj rog tsawg yog ci nrog zaub.

Noj tshais. Buckwheat - 150 g.
Noj tshais thib ob. Cov kua.
Noj su Borsch, nqaij nyuj hau, compote.
Noj sus yav tav su. Rosehip broth.
Noj hmo Hau ntses thiab zaub ntsuab.

Noj tshais. Omelet.
Noj tshais thib ob. Kua mis nyeem qaub tsis muaj tshuaj ntxiv.
Noj su Zaub pob kua zaub.
Noj sus yav tav su. Zaub xam lav.
Noj hmo Ci nqaij qaib mis thiab zaub ua zaub.

Cov ntawv qhia no siv rau cov khoom noj # 9. Nws yog tsim rau cov neeg mob uas muaj ntshav qab zib hom 2, tsis muaj kev sib kis. Los ntawm kev saib cov ntawv qhia zaub mov no, koj tuaj yeem tsis tsuas yog poob cov phaus ntxiv, tab sis tseem txuag txiaj ntsig ntev. Lub plab zom mov yuav ua kom zoo.

Yuav ua li cas yog tias tom qab noj mov tag, muaj kev xav txog kev tshaib plab?

Cov neeg mob thaum cev nqaij daim tawv yuav ua rau muaj kev tshaib plab. Txawm tias tom qab lub hmo ua ke zoo siab, ib tus neeg tuaj yeem xav noj, thiab qhov no yog qhov ib txwm muaj, vim hais tias ntawm kev noj zaub mov, kev noj zaub mov kom tsawg.

Ib tus neeg tau txais tsawg dua cov calories, cov kev pabcuam ua rau me me. Yog muaj kev tshaib plab, koj rhuav tshem tsis tau. Txhawm rau kom tsis txhob cuam tshuam cov khoom noj, nws pom zoo kom noj ib yam dab tsi los ntawm cov npe khoom noj rau cov khoom noj txom ncauj. Lawv yuav pab kom ua tiav qhov kev xav uas yog tas nrho.

Cov kws tshaj lij pub cov neeg mob ntshav qab zib kom noj txom ncauj, tab sis tsuas yog qee yam khoom noj. Tsis yog txhua lub tais yuav ua.

Ua ib feem ntawm cov khoom noj, nws pom zoo kom ua khoom noj txom ncauj rau cov khoom lag luam hauv qab no:

Kavtsij.
Cov kua.
Txiv kab ntxwv
Txiv duaj.
Npauj npaim tuaj
Dib lauj
Txiv lws suav
Cranberry kua txiv.
Cov kua txiv lws suav.
Kua kua txiv
Apricots
Tshiab carrots.

Thaum twg kev tawm dag zog tuaj yeem txuas nrog kev noj haus?

Nws yog tsis yooj yim sua kom txuas lub cev ua ub ua no rau kev kho noj kom zoo los ntawm thawj hnub. Kev noj haus muaj kev ntxhov siab rau lub cev, thiab ua ke nrog kev cob qhia yuav ua rau muaj kev phom sij.

Txuas cov kis las ua si raug pom zoo tsuas yog ib lub lim tiam tom qab pib noj zaub mov. Nyob rau lub sijhawm no, tib neeg lub cev yuav tau siv rau txoj kev tswj hwm tshiab. Cov chav kawm yuav tsum pib nrog kev qoj ib ce yooj yim, thiab thawj zaug kev qhia yuav tsum tsis txhob ntau dua peb caug feeb. Kev pib thiab lub sijhawm ntawm cov kev cob qhia nce zuj zus.

Koj yuav tsum tau ua yam tsawg ob zaug nyob hauv ib lub lis piam. Ua ntej koj yuav tsum khiav ntawm qhov nrawm li 5 feeb kom sov. Tom qab ntawv ncab, co xov, rov qab. Yuav tsum tau ua tus rub. Kev qoj ib ce ua yam tsawg 2 txoj hauv kev. Tom qab ntawd koj tuaj yeem ua pob, khiav, kiv lub pob. Raws li qhov hitch, lub teeb ua haujlwm yog ua, ua pa rov qab.

Yuav ua li cas thiaj li tsis txiav luam yeeb?

Cov neeg mob thov tias thaum noj zaub mov ntau tshaj li ib zaug kev xav los txiav luam yeeb nws. Txhawm rau zam qhov no, koj yuav tsum ua raws li qee qhov lus qhia:

Khaws cov ntawv sau cia zaub mov. Nws yuav pab tswj kev noj zaub mov noj. Noj haus yuav zoo li tej yam hnyav, lub luag hauj lwm thiab txhawb kev mob siab rau.
Kev pw tsaug zog zoo. Nws yog ib qho tsim nyog kom tau pw txaus, pw tsawg 6-8 teev.
Koj tsis tuaj yeem hla pluas noj, koj yuav tsum ua raws li cov ntawv qhia zaub mov.
Nws yog ib qho tsim nyog yuav tsum tau muaj tom yog muaj qhov kev xav pom ntawm kev tshaib plab.
Txhawm rau kom muaj lub siab, koj yuav tsum xav txog qhov tshwm sim ntawm kev noj haus, txog kev noj qab haus huv, thiab poob phaus.

Yog li, nrog kev rog dhau, hom 2 ntshav qab zib yuav tsum ua raws li cov zaub mov tshwj xeeb. Koj yuav tsum muaj kev paub txog cov kev txwv tsis pub thiab cov khoom lag luam uas raug txwv thiab ua si, txhawb kev ua kis las, txhawb koj tus kheej kom ua tiav. Nws yog ib qho tseem ceeb los saib xyuas koj li kev noj qab haus huv, tiv thaiv kev rog. Tsim los ntawm cov kws tshaj lij, cov pluas noj yuav yog cov neeg pabcuam tiag tiag hauv kev tua cov rog thiab ntshav qab zib.

Ntshav qab zib yog kab mob uas yuav tsum muaj cov cai noj zaub mov tshwj xeeb. Thaum lub sijhawm nws ua haujlwm, qee qhov haujlwm hauv qee lub nruab nrog cev raug cuam tshuam, thiab tus neeg tsis tuaj yeem noj mov li qub. Qhov no tuaj yeem tsim kev puas tsuaj rau lub cev thiab ua rau muaj mob hnyav dua. Cov kev tshawb fawb tsis ntev los no tau pom tias ntau dua 60% ntawm tag nrho cov neeg mob ntshav qab zib thoob ntiaj teb tau txais kev txom nyem los ntawm qee qib ntawm kev rog. Ob hom kab mob no muaj kev cuam tshuam thiab ntau zaus, qhov pom ntawm ib tus yog nyob ntawm lwm tus. Yog vim li cas ntau tus neeg mob tau sau ntawv noj zaub mov rau mob ntshav qab zib hom 2 nrog kev rog. Nws muaj peev xwm tsis tsuas yog tswj hwm tib neeg kev noj qab haus huv ntawm ib qib thiab tsis nce kev thauj khoom ntawm lub cev, tab sis kuj maj mam tab sis muaj tseeb tshem tawm qhov hnyav dhau.

Kev rog puas cuam tshuam txog ntshav qab zib?

Thaum cov ntshav qab zib tau nrog ua ke los ntawm kev rog, ib txoj haujlwm tseem ceeb yog txo lub cev nyhav. Tseem ceeb tshaj qhov no tsuas yog txo qis ntshav qab zib xwb.
Qhov tseeb yog tias cov neeg rog dhau los feem ntau qhia tawm tsam insulin. Cov keeb hauv lub cev ua rau tsis xav kom muaj cov insulin ntau.
Qhov tshuaj insulin yog ib qho tseem ceeb tsim nyob rau hauv txoj cai txiav thiab muaj feem cuam nyob rau hauv ntau cov txheej txheem hauv metabolism. Ua ntej tshaj plaws, nws yog lub luag haujlwm ncaj qha rau cov qog ntshav qab zib rau cov ntaub so ntswg thiab cov plab hnyuv siab raum, tab sis nrog insulin tsis kam ua txoj haujlwm no nyuaj dhau rau peb lub cev.
Raws li qhov tshwm sim, vim yog qhov mob, ua kom cov ntshav qab zib ntau ntau yog cov tswj xyuas hauv cov ntshav, uas feem ntau ua rau pib mob ntshav qab zib. Yog li cov neeg uas rog rog feem ntau dua lwm cov muaj mob ntshav qab zib.
Ntxiv mus, tus kab mob nws tus kheej tuaj yeem ua rau me ntsis hnyav dua qhov teeb meem no nrog kev rog. Cov txheej txheem lipolysis tsis cuam tshuam dab tsi, uas txhais tau hais tias peb lub cev muaj peev xwm ua cov kua nplaum nyob rau tib tus nqi thiab tig mus rau cov rog rog. Nws hloov tawm tias qib qab zib nce ntxiv yuav luag txhua lub sijhawm, thiab feem ntau nws kawg mus rau hauv cov rog txheej.
Yog tias ntshav qab zib tau tshwm sim tsis ntev los no thiab nrog kev rog, poob phaus, koj tuaj yeem txuag tau ntau lub hlwb ntawm tus txiav, thaum tswj nws txoj haujlwm ntawm qee theem. Hauv qhov no, thawj hom mob ntshav qab zib tuaj yeem zam, uas lub endocrine system tsis txhua muab lub cev nrog cov tshuaj hormones tsim nyog, thiab insulin yuav tsum tau txhaj los ntawm kev txhaj tshuaj.
Kev noj haus rau cov ntshav qab zib hom 2 nrog cov rog rog muaj ob lub hom phiaj ib zaug: txo kev thauj mus los ntawm tus txiav, nrog rau kev poob phaus qeeb, uas tsis cuam tshuam rau kev ua haujlwm ntawm cov nruab nrog sab hauv. Nws yog qhov zoo tshaj plaws los mus soj ntsuam cov kab ke ntawd nyob rau hauv kev saib xyuas tag nrho ntawm tus kws tshaj lij, vim tias tsuas yog nws tuaj yeem qhia qhov tseeb ntawm txhua qhov kev pab cuam, uas koj tseem yuav poob phaus.

Cov kab mob kev noj haus twg ua rog cov neeg mob ntshav qab zib yuav tsum ua raws?

Raws li twb tau hais, hauv cov ntshav qab zib, peb lub cev tsis tuaj yeem ua tiav tag nrho cov txheej txheem hauv metabolic cuam tshuam nrog cov piam thaj. Peb tau txais cov tshuaj no los ntawm cov zaub mov carbohydrate, uas txhais tau hais tias kom txo cov suab thaj hauv cov ntshav peb yuav tau tso tseg qee cov khoom noj uas muaj cov khoom noj carbohydrate ntau.
Ua ntej tshaj plaws, qhov thiaj li hu ua nrawm lossis khoob carbohydrates raug tshem tawm ntawm tib neeg kev noj haus. Lawv cov peculiarity cov lus dag hauv qhov tseeb tias ntxiv rau cov zaub mov tseem ceeb, ob peb lwm cov khoom xyaw muaj nyob rau hauv cov tshuaj lom neeg. Nws hloov tawm tias cov txheej txheem ntawm kev zom cov zaub mov zoo li no tsis yog qhov nyuaj. Carbohydrates yog yuav luag muab faib ua cov pib, thiab ntau ntawm cov piam thaj tam sim ntawd nkag rau hauv cov ntshav.
Vim tias qhov no, ib qho teeb meem muaj zog hauv qab zib cov ntshav tshwm sim. Lub txiav tsis tuaj yeem tiv nrog xws li lub ntsaws. Raws li qhov tshwm sim, nrog kev tsis tu ncua ntawm cov ntshav siab li niaj hnub no, nws muaj peev xwm txuas ntxiv cuam tshuam kev ua haujlwm ntawm cov kab ke endocrine thiab ua rau tus kab mob tseem muaj kev phom sij heev.
Tus kws kho mob ntshav qab zib yuav tsum tau muab cov khoom noj ua si uas ua kom ntau, feem ntau yog cov khoom qab zib thiab khob noom los ntawm cov hmoov nplej. Nws yog cov khoom lag luam uas feem ntau ua rau tsis muaj kev tswj hwm hauv qabzib.
Lub hauv paus ntawm cov pluas noj rau cov rog thiab hom 2 ntshav qab zib yog cov zaub mov muaj fiber ntau. Nws kuj tseem hu ua kev noj haus fiber ntau. Fiber hauv lub cev yog zom rau ib lub sijhawm ntev. Lub plab yuav tsum tsis txhob siv sijhawm ntau xwb, tab sis kuj yuav tsum siv zog. Raws li qhov tshwm sim, cov piam thaj uas peb tau txais los ntawm qhov tshwm sim ntawm cov khoom no nkag mus rau hauv lub cev hauv qhov me me. Txoj kev thauj khoom ntawm tus neeg mob tsis ntxiv nce. Yog li, nws yuav muaj peev xwm kom tsis txhob muaj qhov tsis zoo ntau ntawm cov kab mob.
Hauv tag nrho, tsuas yog 150-200 g ntawm carbohydrates tuaj yeem noj thaum nruab hnub los ntawm cov ntshav qab zib, feem ntau ntawm lawv qeeb, uas yog, muaj cov ntsiab lus fiber ntau. Rau cov neeg muaj kev noj qab haus huv, qhov kev cai no yog twb tau 300-350 g, thiab cov zaub mov carbohydrates sai tuaj yeem noj tau hauv kev txiav txim tsis ntau.
Los ntawm kev txo tus nqi ntawm carbohydrates, cov calories uas ploj lawm yuav tsum tau rov nrog cov protein thiab cov rog. Ntxiv mus, tus neeg mob kawg yuav tsum tau txais txiaj ntsig los ntawm cov khoom noj cog, piv txwv li, nrog roj zaub lossis txiv ntoo.
Tus nqi ntsuas rau cov rog ntshav qab zib yuav tsum raug txo kom tsawg. Nws yog vim qhov no tias ib tus neeg tab tom poob phaus.
Tus nqi ntawm calories ntau hauv koj kis tshwj xeeb tuaj yeem pom pom tsuas yog tom qab sab laj nrog kws kho mob tshwj xeeb. Nws yuav ua ntau yam nyob rau hauv ib zaug: lub xeev kev noj qab haus huv, tus neeg mob lub neej, ntshav qab zib cov ntshav, noj zaub mov kom zoo. Qhov nruab nrab, rau cov menyuam ntxhais, qhov tseem ceeb yog 2000-200 calories tauj ib hnub, rau cov txiv neej - 2800–3000 calories tauj ib hnub. Yog tias ib tus neeg coj kev ua lub neej nquag lossis nws txoj haujlwm tau cuam tshuam nrog kev ua haujlwm ntawm lub cev, kev ntsuas lub cev ua kom muaj peev xwm nce txog 1.5 zaug ntxiv. Rau cov rog mob ntshav qab zib, lub cev rog tsis txaus ntawm 10-15% yuav tsum tau tsim kom maj mam txo qhov hnyav.Nws hloov tawm tias nrog tus nqi ntsuas ib txwm ntawm 2200, rau qhov kev poob phaus koj yuav tsum txo nws kom 1700.

Cov khoom noj dab tsi yuav tsum muaj nyob rau hauv cov ntawv qhia zaub mov noj?

Txhua tus neeg mob ntshav qab zib paub txog hauv plawv daim ntawv teev cov khoom noj uas txwv rau nws. Cov no suav nrog:
- Qab zib, sucrose, piam thaj, fructose thiab zib ntab.
- Cov hmoov dawb dawb ntawm qib siab tshaj plaws.
- Cov yoo mov yoo.
- Cov hmoov txhuv nplej siab ntau xws li qos yaj ywm lossis pob kws.
- Cov txiv ntoo qab zib heev, xws li tsawb lossis txiv hmab.
- Mov nplej dawb.
- Pob kws thiab cereal.
- Semolina porridge.
- Qaub cov zaub mov.
- Cov nqaij tsau.
- Dej haus uas muaj cov ntsiab lus zoo ntawm caffeine, tsuas yog ib qho ntawm cereal ntawm kas fes ib hnub.
- Dej cawv.
- Haus dej haus.
- Muaj cov kua txob muaj.
- Caij ua si dhau hwv.
Rau txhua tus neeg mob, cov npe no tuaj yeem ua ntxiv. Nws tag nrho yog nyob ntawm lub xeev ntawm kev noj qab haus huv thiab qhov degree ntawm kev puas tsuaj rau lub txiav.
Daim ntawv teev cov zaub mov raug txwv yog feem ntau yog tus neeg, tab sis cov khoom noj uas yuav ua rau hauv paus ntawm koj cov zaub mov yog nyob rau hauv cov txheej txheem ncaj ncees. Nws yog xaj rau yuav luag txhua tus neeg mob.
Txog ntshav qab zib, cov zaub mov hauv qab no tuaj yeem thiab pom zoo:
- 200 g tsis muaj roj ntau tsev cheese ib hnub.
- Txhua yam khoom noj muaj mis nyuj nyob hauv qhov tsis suav.
- Tsis pub ntau tshaj 40 g ntawm cheese tsis muaj roj ntau hauv ib hnub.
- Ib qho ntawm cov ntses ntshiv, nqaij thiab nqaij qaib. Nrog npaj kom zoo, lawv tus lej tsis txwv.
- Cov nplais ntxho nrog cov nplua nyeem hauv fiber ntau, xws li hlaws barley lossis buckwheat.
- 2 lub qe ib hnub.
- Cov lus qhia txog cov khoom qab zib pub pauv (lawv tuaj yeem pom nyob hauv chav saib xyuas cov khoom noj muaj ntshav qab zib ntawm cov khw muag khoom loj).
- Butter, ghee thiab roj zaub hauv tsawg.
- Ci los ntawm wholemeal hmoov (hmoov nplej thib peb thiab qib plaub).
- Cov txiv hmab txiv ntoo tsis muaj qab zib.
- Tsis muaj hmoov nplej zaub ntsuab, zoo tshaj tshiab.
- Mousses, compotes thiab jellies los ntawm cov txiv hmab txiv ntoo tsis qab zib lossis muaj qab zib hloov.
- Cov kua zaub ntsuab.
- Tshuaj yej thiab kasfes yam tsis muaj qab zib.
- Decoctions ntawm tshuaj ntsuab thiab sawv hips.
Kev noj zaub mov uas muaj ntshav qab zib kom tsawg yog li ntawm 5-6 pluas noj thiab zoo li qee yam zoo li no:
Pluas tshais: oatmeal rau hauv dej, ib qho me me ntawm butter, tes ntawm cov noob txiv, ib qho me me ntawm koj cov txiv nyiam, tshuaj yej lossis kas fes tsis muaj qab zib.
Thib ob noj tshais: tsev cheese cheese nrog rau cov txiv kab ntxwv, tshuaj yej ntsuab.
Noj su: buckwheat neeg tsis noj nqaij kua zaub tsis muaj qos yaj ywm, zaub qhwv tshiab, rye cij ci, kua zaub rau xaiv.
Khoom txom ncauj: ncuav qab zib qhuav rau khoom noj, khob mis nyuj.
Noj hmo: ci nqaij qaib mis hauv lub tes tsho nrog tshuaj ntsuab, txiv lws suav tshiab thiab dib ua ib sab zaub mov.
Qhov thib ob noj hmo: ib khob ntawm qaub-mis haus, ib me ntsis tws zaub.
Cov ntsiab lus ntawm cov calories ntau tsuas yog txog 1800. Yog li cov ntawv qhia piv txwv no haum rau cov menyuam ntxhais uas coj lub neej ntawm kev ua ub no hauv nruab nrab. Lub sijhawm muaj calorie ntau tsuas yog 15%, uas yog txaus rau poob phaus 3-4 kg hauv ib hlis.

Yuav ua li cas thiaj poob ceeb thawj nrog cov ntshav qab zib hom 2?

Txo cov calories tsawg yog qhov tsis yog txoj kev ua kom yuag. Qhov tseeb yog tias nyob rau hauv ntau tus neeg mob kev txom nyem los ntawm kev rog thiab ntshav qab zib, cov txheej txheem hauv lub cev hloov pauv tsis txaus, thiab nws yuav luag tsis tuaj yeem txo qab zib nrog tsuas yog ib qho kev noj zaub mov kom zoo.
Yog li, txhawm rau txo cov hnyav hauv ntshav qab zib, hauv qee kis, yuav tsum tau siv cov tshuaj tshwj xeeb uas txo cov ntshav qab zib. Feem ntau cov no yog metformin-based ntsiav tshuaj, piv txwv li, Siofor lossis Glucofage. Hauv qee txoj kev, lawv tseem hu ua cov txhais tau tias cov pa poob, tab sis koj yuav tsum tsis txhob siv lawv rau kev rog rog yam tsis muaj teeb meem sib cav thaum ua haujlwm nrog cov nruab nrog sab hauv. Tsuas yog tus kws kho mob uas tuaj koom thiaj muaj txoj cai sau ntawv yuav tshuaj. Kev noj tshuaj tsis tu ncua thiab kho kom raug ntawm cov ntsiav tshuaj tsim nyog yuav tsis yog cia koj kho koj cov piam thaj, tab sis kuj tseem cia koj poob phaus sai dua thiab yooj yim.
Kuj rau qhov kev poob phaus yog qhov tseem ceeb heev ntawm lub cev. Tus mob ntshav qab zib tsuas yog yuav tsum tau ua ntu zus hauv kev ua kis las, xws li taug kev, caij tsheb kauj vab, seev cev, lossis ua cov haujlwm tshwj xeeb hauv pawg. Kev qoj ib ce tsis tu ncua tso cai rau koj kom yuag poob zoo dua li qub, nrog rau lub cev ua haujlwm ntau ntxiv. Cov kev sim tau sim, cov kev tshwm sim los ua rau nws paub meej tias kev tawm dag zog zoo cuam tshuam rau lub cev rhiab rau insulin.
Yog vim li cas cov ntshav qab zib noj thiab rog dhau deb ntawm qhov tseem ceeb thiab tsis yog theem kawg ntawm kev kho mob.