Yuav ua li cas los xam cov qhob cij hauv cov tais diav

Txhawm rau kom paub tseeb cov xov tooj ntawm cov qhob cij (XE) hauv cov zaub mov, koj tuaj yeem siv cov lej laij lej tshwj xeeb uas muaj kev cuam tshuam kwv yees kwv yees ntawm cov khoom (hauv "cov khoom", "pieces", grams), uas muaj 1 XE (lossis 10-12 g ntawm carbohydrates). Cov ntaub ntawv muab cov ntaub ntawv ntsuas cov nqi nruab nrab, yog li cov pob ntawv muaj daim ntawv lo ntawm qhov chaw tsim khoom lag luam qhia cov khoom noj muaj txiaj ntsig ntawm cov khoom, tom qab ntawd rau kev xam ntau qhov tseeb ntawm cov nqi XE, koj yuav tsum saib cov ntsiab lus carbohydrate ib 100 g ntawm cov khoom.

Piv txwv li, ntawm daim ntawv lo ntawm ib pob khoom ntawm ib xyoos ncuav qab zib, nws qhia tias 100 g muaj 67 g ntawm carbohydrates, thiab lub luj nqa ntawm tag nrho pob ntawv yog 112 g thiab muaj tsuas yog 10 daim hauv pob. Yog li, txhawm rau los xam tus nqi ntawm cov carbohydrates nyob rau hauv tag nrho cov pob ntawm cov ncuav qab zib, koj xav tau 67 100x112 = 75 g, uas txhais tau hais txog 7 XE, tom qab ntawd 1 lub ncuav qab zib muaj txog 0.7 XE. Los ntawm cov ntsiab cai qub, tus nqi XE hauv txhua cov khoom lag luam nrog daim ntawv lo tuaj yeem raug suav.

Txawm li cas los xij, ceev faj thaum koj sim ua ntej ib yam khoom. Cov tuam txhab tsis zoo yuav ua qhov yuam kev loj thaum qhia tus nqi lub zog ntawm cov khoom, yog li yog tias koj muaj kev tsis ntseeg txog qhov tseeb ntawm cov ntaub ntawv qhia, nws yog qhov zoo dua los siv qhov nruab nrab cov ntaub ntawv los ntawm lub rooj XE.

Cov ntaub ntawv tshaj tawm hauv cov ntaub ntawv tsis yog kev sib tham kho mob thiab tsis tuaj yeem hloov pauv mus ntsib kws kho mob.

Laij manually

Txhawm rau kom nkag siab qhov ntsiab lus, nws yog qhov tsim nyog yuav tau ua ib phau ntawv suav tsawg kawg yog ob peb zaug. Txhawm rau ua qhov no, koj xav tau ib daim ntawv, cwj mem, lub laij lej, thiab ntawm chav kawm yog qhov ntsuas. Lub laij lej yog nyob ntawm yeem =)

Kuv yuav hais tam sim ntawd cov ntsiab lus 3 thiab 4 tuaj yeem hla dhau yog tias koj yuav ua rau kev suav xam mus rau hauv tus account "weld".

1. Ua ntej tshaj plaws, ua tib zoo ntsuas tag nrho cov khoom xyaw. Thiab sau lawv qhov hnyav. Piv txwv li: zucchini (1343 gr) + qe (200 gr) + hmoov nplej (280 gr) + granulated qab zib (30 gr) = 1853 gr.

2. Peb xam tag nrho cov nyiaj ntawm cov rog, protein, calories thiab, ntawm chav kawm, carbohydrates.

3. Peb txiav txim siab pes tsawg lub sij hawm qhov hnyav tag nrho ntawm lub tais noj ntau tshaj 100 grams (tom ntej no peb yuav suav tus nqi ntawm BJU thiab calories rau 100 grams ntawm lub tais). Txhawm rau ua qhov no, faib qhov hnyav tag nrho ntawm lub tais los ntawm 100 thiab sau tus lej no cia.

Piv Txwv: 1853 g / 100 = 18.53

4. Tom ntej no, faib cov protein, rog, calories thiab carbohydrates los ntawm tus txiaj ntsig tus nqi.

Ib qho piv txwv:

Protein hauv 100 g ntawm zaub mov = 62.3 / 18.53 = 3.4

Rog ib 100 g ntawm zaub mov = 29.55 / 18.53 = 1.6

Carbohydrates ib 100 g ntawm zaub mov = 315.41 / 18.53 = 17 (1.7 XE)

Cov calories rau ib 100 g ntawm zaub mov = 1771.18 / 18.53 = 95.6

Tam sim no peb muaj ib lub rooj ntawm calories thiab BZHU ib 100 grams ntawm cov khoom tsis tiav.

5. Thaum lub sijhawm kho cua sov thaum ua noj, cov khoom yuav rhaub, thiab rhaub dej, qhov tseeb - poob dej. Qhov no yuav tsum tau coj mus rau hauv tus account. Tom qab ua zaub mov noj, hnyav tag nrho cov zaub mov thiab rov ua cov txheej txheem ntawm kev suav BJU (nqe 3 thiab 4), uas peb twb paub: peb faib qhov hnyav ntawm cov zaub mov tiav los ntawm 100, thiab tom qab ntawd faib los ntawm tus naj npawb no cov nqaijrog, cov rog, carbohydrates thiab calories.

Ib qho piv txwv:

Qhov hnyav tag nrho ntawm cov tiav lawm pancakes 1300 g / 100 = 13

Protein hauv 100 g ntawm zaub mov = 62.3 / 13 = 4.8

Rog rau 100 g ntawm zaub mov = 29.55 / 13 = 2.3

Carbohydrates ib 100 g ntawm zaub mov = 315.41 / 13 = 24.3 (2.4 XE)

Cov calories rau ib 100 g ntawm zaub mov = 1771.18 / 13 = 136.2

Raws li koj tuaj yeem pom, cov concentration ntawm BZHU hauv cov khoom tiav yog qhov ntau dua li ua ntej ua noj. Koj yuav tsum tsis txhob hnov ​​qab txog nws, vim tias nws yuav cuam tshuam rau kev xaiv ntawm koob tshuaj insulin thiab peb cov suab thaj.

Zoo, tom qab ntawd txhua yam yog yooj yim - peb hnyav feem thiab suav rau nws tus nqi ntawm carbohydrates.

Piv txwv li: 50 gram ntawm pancakes = 1.2 XE lossis 12 gram carbohydrates.

Thaum xub thawj siab zoo li nws nyuaj, tab sis ntseeg kuv, nws tsim nyog suav txog ob peb lub tais diav, tau txais tes hauv nws, thiab nws yuav siv sij hawm me ntsis los laij XE.

Raws li tus pab cuam rau xam BJU thiab calories, Kuv siv ntau daim ntawv thov txawb:

Txoj Kev Taug - Calorie suav kev siv App. Kuv siv nws rau kev suav ceev, ntawm no, hauv kuv lub tswvyim, qhov khoom lag luam loj tshaj plaws yog sau

Ntshav qab zib: M - Qhov kev pabcuam zoo heev rau lub xov tooj ntawm tes, nrog kev sib xyaw rau hauv computer rau cov neeg muaj ntshav qab zib. Nws kuj muaj cov khoom lag luam haum loj.

Khoom Noj Xam Khoom Noj

Muaj ib txoj hauv kev kom tsis txhob thab nrog cov miscalculations ntawm cov tais diav: koj tuaj yeem siv lub laij lej tshwj xeeb ntawm cov tais diav npaj. Nws tus kheej yuav suav ntau npaum li cas 100 grams ntawm XE koj tau npaj: tsuas yog hnyav rau cov khoom lag luam thiab ntxiv rau lub laij lej.

Qee lub laij lej muaj qhov ua tau zoo ntawm kev sau nyiaj rau "kev ua noj" tais diav.

Kuv siv lub laij lej online ntawm kev npaj zaub mov noj haus Diets.ru.

Tseem yog lub laij lej zoo ntawm cov peev txheej Beregifiguru.rf

Cov lus qhia los pab ua lub neej yooj yim dua

1. Yog tsis muaj qhov hnyav, xam ntawm lub khob cij yuav tsis yog qhov tseeb. Hauv chav ua noj, txhua tus mob ntshav qab zib (thiab qhov tseeb hauv nws lub hnab) yuav tsum muaj nplai rau cov khoom lag luam hnyav.

2. Peb ib txwm sau dej. Nws tsis muaj carbohydrates, tab sis nws muab qhov hnyav / ntim rau cov zaub mov thiab nws cuam tshuam zoo heev rau tus nqi ntawm XE. Piv txwv hauv qab no:

3. Pib koj tus kheej phau ntawv qhia ua noj ua haus uas koj yuav sau cov zaub mov txawv ua kom tiav. Qhov no yuav pab zoo rau lub neej thiab txuag koj ntawm teeb meem ntxiv nrog miscalculations ntawm carbohydrates. Tab sis muaj qhov rho tawm - koj yuav tsum nruj me ntsis ua raws li daim ntawv qhia.

4. Cov zaub mov twb tau npaj lawm tuaj yeem nkag rau hauv cov ntawv thov txawb tshwj xeeb, nrog rau qhov koj tuaj yeem nrhiav lawv thiab nkag mus rau qhov nyhav. Tom qab ntawd qhov kev zov me nyuam nws yuav xam cov calories, cov protein, cov rog thiab carbohydrates, thiab koj tsuas yog yuav tsum nyiam cov zaub mov.

Nws zoo li rau qee qhov nws tsis tuaj yeem ua neej nyob li ntawd: pheej suav thiab suav qee yam. Thiab kuv ntseeg tias nws yog rau peb, cov neeg mob ntshav qab zib, tsuas yog rau cov txiaj ntsig. Tom qab tag nrho, peb lub hlwb tas li ntawm kev ua haujlwm, uas txhais tau hais tias insanity tsis txaus ntshai rau peb! =)

Luag ntxhi ntau zaus, phooj ywg! Thiab cov suab thaj zoo rau koj!

Instagram txog lub neej muaj ntshav qab zibDia_status

Dab tsi yog XE

Chav nyob qhob cij, lossis XE - yog hom "ntsuas diav", uas koj tuaj yeem kwv yees cov nyiaj carbohydrates hauv zaub mov. Txhawm rau yooj yim, XE qhia tau ntau npaum li cas cov piam thaj hauv cov khoom. 1 lub khob cij sib npaug sib npaug 12 g ntawm cov piam thaj ntshiab. Coob tus neeg xav paub tias chav ua khob cij thiab glycemic index (GI) txawv li cas.

Yog tias XE yog cov ntsiab lus qabzib nyob hauv cov khoom, tom qab ntawd GI yog qhov feem pua ​​uas qhia txog tus nqi ntawm cov piam thaj nqus mus rau hauv cov ntshav los ntawm lub plab.

Qee lub sij hawm qhov ntsuas no hu ua "carbohydrate" lossis "hmoov txhuv nplej siab". Lub npe "qhob cij" tau tsau vim qhov tseeb tias ib qho "cib" uas hnyav 25 g muaj 1 chav nyob. Kev paub ntawm cov khob cij tso cai rau koj tsis hnyav khoom noj txhua lub sijhawm.

Li cas los xam XE

XE suav yuav tsum muaj rau cov neeg tau txais insulin, feem ntau cov no yog cov neeg muaj ntshav qab zib hom 1. Koj tuaj yeem suav tus naj npawb ntawm cov qhob cij ntawm koj tus kheej, vim qhov no koj yuav xav tau ib qho kev ntsuas thiab lub laij lej:

1. luj cov khoom lag luam rau ntawm cov nplai,
2. nyeem rau ntawm cov pob lossis saib hauv lub rooj tus nqi ntawm carbohydrates hauv cov khoom no ib 100 g,
3. txau qhov hnyav ntawm cov khoom los ntawm qhov ntau npaum li cas ntawm carbohydrates, tom qab ntawd muab faib los ntawm 100,
4. faib cov nqi ntawm carbohydrates los ntawm 12 rau cov khoom noj uas muaj fiber ntau (cereals, khoom ci, thiab lwm yam), los ntawm 10 rau cov khoom noj muaj cov qab zib ntshiab (jam, jam, zib ntab),
5. ntxiv qhov tau txais XE ntawm tag nrho cov khoom lag luam,
6. luj lub zaub mov tiav lawm
7. faib cov tas nrho XE los ntawm tus yuag tag nrho thiab muab sib npaug los ntawm 100.

Xws li qhov kev daws teeb meem thaum kawg yuav ua rau XE tus nqi ntawm cov zaub mov tiav ntawm 100 g.Thaum thawj zaug, nws yuav zoo li tias cov txheej txheem yog qhov nyuaj heev. Cia peb ua piv txwv, cia peb hais tias koj txiav txim siab ua zaub mov noj charlotte:

• qe hnyav 200 g, carbohydrates 0, XE yog xoom,
• noj 230 g suab thaj, ua kom tiav nrog cov carbohydrates, uas yog, 100 g ntawm ntshiab carbohydrates, XE qab zib hauv zaub mov 230 g / 10 = 23,
• hmoov hnyav 180 g, nws muaj 70 g ntawm carbohydrates, uas yog, nyob hauv zaub mov yuav muaj 180 g * 70% = 126 g ntawm carbohydrates, faib los ntawm 12 (saib taw tes 4) thiab tau 10.2 XE nyob rau hauv cov zaub mov,
• 100 g ntawm txiv apples muaj 10 g ntawm carbohydrates, yog tias peb noj 250 g, tom qab ntawd hauv ib lub tais peb tau txais 25 g ntawm carbohydrates, peb tau txais XE ntawm txiv apples hauv ib lub tais sib npaug rau 2.1 (faib los ntawm 12),
• tau txais tag nrho XE hauv cov zaub mov tiav 23 + 20.2 + 2.1 = 45.3.

Yog tias ntawm txhua qhov suav koj sau qhov tshwm sim hauv ib phau ntawv sau cais, tom qab ntawd tsis ntev koj yuav muaj peev xwm los tsim koj lub rooj nrog tus nqi. Txawm li cas los xij, qhov no yog lub sijhawm ntev. Niaj hnub no muaj ntau lub rooj npaj txhij uas tsis tas yuav suav mus tas li.

Bakery khoom

Cereals thiab nplej zom

Npaj Khaub Ncaws

Npaj txhij-ua lub ntsiab kawm

Chaw yuj nyuj thiab qe

Txiv hmab txiv ntoo, thiab thiab zaub

Ib Hnub Khoom Noj Rau Cov Neeg Mob Ntshav Qab Zib

Cov lus saum toj no yog deb ntawm tiav. Tab sis cia siab rau lawv, muaj ib lub sijhawm los kwv yees xav txog ntau npaum li cas XE lub tais lossis dej haus yuav muaj.

1 XE nce qhov kev mloog zoo ntawm cov piam thaj hauv cov ntshav los ntawm 2.77 mmol / L, rau kev nqus ntawm cov uas 1.4 ntsuas yog tsim nyog. tshuaj insulin Qhov pub nyiaj nruab nrab txhua hnub rau cov mob ntshav qab zib yog 18-23 XE, uas yuav tsum tau muab faib ua 5-6 zaub mov nrog 7 XE txhua.

Cov kws tshuaj endocrinologists pom zoo:

Kev tsim kho hauv ntshav qab zib - tsuas yog haus txhua txhua hnub.

• rau pluas tshais - 3-4 XE,
• khoom txom ncauj - 1 XE,
• noj su - 4-5 XE,
• khoom txom ncauj yav tav su 2 XE,
• noj hmo - 3 XE,
• khoom noj txom ncauj rau 2-3 teev ua ntej yuav mus pw - 1-2 XE.

Kev kwv yees kwv yees rau cov neeg mob ntshav qab zib:

Muaj lub rooj uas qhov hnyav ntawm cov khoom tau nthuav tawm ntawm 1 XE, peb ntsuas qhov hnyav ntawm qhov ua haujlwm thiab faib rau nws los ntawm qhov hnyav los ntawm qhov rooj. Yog li, peb tau txais cov naj npawb ntawm cov khob cij ntawm ib qho tshwj xeeb.

Thaum kos duab los ntawm cov ntawv qhia zaub mov, koj yuav tsum tau sab laj nrog tus kws tshaj lij. Nws yuav tuaj yeem hais qhia kiag lub tais twg koj tuaj yeem noj tshwj xeeb rau koj, thiab yam twg koj yuav tsum tsis kam lees. Tsis txhob hnov ​​qab yuav tsum coj mus rau hauv tus account khoom noj khoom haus muaj txiaj ntsig ntawm cov khoom lag luam thiab nws cov glycemic index. Noj qab nyob zoo!

Mob ntshav qab zib ib txwm ua rau neeg tuag taus. Noj ntshav qab zib ntau heev yog qhov txaus ntshai heev.

Aronova S.M. muab cov lus qhia txog kev kho mob ntshav qab zib. Nyeem tag nrho