Yuav txo cov ntshav qab zib li cas - txhua txoj hauv kev

Cov zaub mov dab tsi txo cov ntshav qab zib hauv ntshav qab zib - Khoom noj thiab kev noj haus

Lawv tswj hwm cov ntshav qab zib, raws li txoj cai, cov neeg uas raug kev mob ntshav qab zib lossis rog dhau. Cov kws kho mob tau hais tias nws yog nrog txoj hauv kev xaiv cov khoom lag luam kom zoo rau hauv lawv lub cev kom lawv qhov kev noj tshuaj tsawg dua tuaj yeem txo qis. Tom qab tag nrho, yog tias koj suav cov khoom qab zib hauv cov zaub mov, qhov no yuav txo qhov kev thauj mus los rau ntawm lub qhov quav, ntawm qhov txheej txheem ntawm kev tsim cov tshuaj insulin nyob ncaj qha.

Cov zaub mov dab tsi ua rau muaj suab thaj zoo

Nws tsis tuaj yeem sib cav hais tias ib qho khoom lag luam txo qis qab zib; es tsis txhob, nws tsuas yog muaj cov nyhuv nruab nrab. Koj tuaj yeem siv cov khoom zoo li no hauv kev txiav txim zoo. Txawm li cas los xij, txhawm rau kom ncav cuag kev noj haus zoo li no, nws yog ib qho tsim nyog kom nkag siab glycemic index (GI) thiab tsom rau nws. Yog li, rau cov khoom lag luam nrog qis dua cov piam thaj, GI qis dua yog tus yam ntxwv.

GI yog dab tsi?

GI nkag siab yog qhov taw qhia uas txiav txim xyuas seb muaj pes tsawg feem pua ​​cov piam thaj hauv ntshav nce siab thaum noj cov khoom twg.

GI qis tshaj, namely 5 chav, yog rau cov taum pauv taum pauv thiab rau nqaij nruab deg. Zaub xam lav nplooj, zucchini, taub dag, zaub qhwv kuj muaj cov qauv ntsuas tsim nyog (15 qhab nia), uas yog suav tias yog siv tau rau cov neeg muaj ntshav qab zib.

Tus mob ntshav qab zib yuav tau txais txiaj ntsig los ntawm cov khoom noj uas muaj GI tsis pub dhau 50 units.

Cov ntawv qhia zaub mov noj rau zaub mov noj rau hom 2 mob ntshav qab zib thiab rog

Cov no suav nrog:

• txiv hmab txiv ntoo nyob rau hauv yuav luag txhua qhov ntau
• teeb ceev,
• cov zaub tsis kawg
• paj noob hlis noob
• nqaij nruab deg
• kua mis nyeem qaub
• ceg
• zaub ntsuab
• khaub ncaws
• nceb, lwm yam.

Cov kws kho mob paub tseeb tias yog cov zaub mov ntawm cov ntshav qab zib yog ib nrab ntawm cov zaub mov saum toj no, ces qhov no yuav cuam tshuam zoo txuas ntxiv thiab txhim kho nws lub neej.

Yam zaub noj qab nyob zoo

Zaub yog cov muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib hauv ib daim ntawv: nyoos, hau, nqaij, ncu. Lawv yog cov nplua nuj nyob hauv cov vitamins thiab fiber, uas zoo cuam tshuam rau cov qauv ntawm kev txo qis qab zib.

Cov zaub uas muaj txiaj ntsig zoo rau txo cov ntshav qabzib yog:

• taum
• Jerusalem artichoke
• nyias
• hneev
• qij
• cabbage - tag nrho cov hom,
• zaub ntsuab
• txaij
• radish
• zaub ntsuab
• turnip
• kua txob qab heev
• dib
• horseradish
• paj zaub
• txiv lws suav
• zucchini.

Zaub ntsuab nchuav ua kom lub cev muaj cov magnesium, uas pab hauv kev tswj cov suab thaj. Cov zaub ntsuab muaj cov kua nplaum tsawg kawg.

Cov txiv hmab txiv ntoo muaj txiaj ntsig zoo li cas

Cov txiv hmab txiv ntoo uas yuav suav nrog hauv cov npe no muaj glycemic index ntawm tsis ntau tshaj 30 units, uas yog qhov tseem ceeb heev thaum noj cov khoom qab zib.

Cherry yog qhov muaj txiaj ntsig zoo kawg, nws yog ib qho tshuaj antioxidant thiab tib lub sij hawm muaj peev xwm ntawm fiber ntau sai zom tau yam tsis muaj cov calories ntau.

Txiv qaub tuaj yeem txo cov nyhuv ntawm cov zaub mov noj uas muaj glycemia siab. Qhov no yog vim nws cov vitamin C, rutin thiab limonene cov ntsiab lus.

Tsuag tshuaj (kho tsis tau) tswj tus neeg mob ntshav qab zib cov ntshav. Avocados tuaj yeem muaj peev xwm nce insulin rhiab heev vim yog rog monounsaturated. Ntxiv rau, nws muaj ntau cov vitamins: hlau, folic acid, tooj liab, phosphorus, potassium, magnesium, protein.

Sau npe cov txiv hmab txiv ntoo uas pom zoo ntshav qab zib

Cov txuj lom twg zoo rau kev noj qab haus huv

Cov txuj lom uas muaj txiaj ntsig zoo rau ntshav qab zib suav nrog cov hauv qab no:

Cov txuj lom no tsis tuaj yeem tsis quav ntsej, yog tias kom muaj suab thaj qis, vim tias lawv muaj npe ntawm lawv cov kev nplua nuj nyob hauv fiber ntau, cov khoom ntuj tsim ntawm polyphenols, magnesium. Yog li, nws yog qhov muaj txiaj ntsig kom haus cov cinnamon txhua hnub ntawm 0.25 diav. Yog tias koj nquag ua qhov no rau peb lub lis piam, koj tuaj yeem pom qhov qab zib tsawg dua 20%.

Cov qej tshiab tuaj yeem txhim kho cov tshuaj tua kabmob ua rau pancreatic, thiab qhov no ntau heev txo cov ntshav qab zib hauv cov ntshav.

Raws li twb tau hais lawm, fiber ntau inhibits qhov nqus ntawm cov piam thaj hauv cov ntshav, thiaj li tso tawm lub cev los ntawm cov taug. Cov neeg sawv cev ntawm cov fiber ntau yog cov noob txiv, nplej thiab legumes.

Nws yog qhov muaj txiaj ntsig zoo thaum sawv ntxov kom noj tshais nrog oatmeal, tshwj xeeb yog hais tias pear thiab noob ntxiv rau lawv.

Ib txhais tes ntawm cov txiv ntoo nrog kev siv tsis tu ncua (tsis pub ntau dua 0.05 kg) tuaj yeem ua rau qeeb ntawm cov txheej txheem kev sib txig ntawm cov piam thaj hauv cov ntshav, txo nws qib ntau ntau zaug. Cov txiv ntoo muaj cov rog, fiber ntau, thiab muaj protein ntau. Cov noob txiv hauv qab no yog suav hais tias yog qhov muaj txiaj ntsig zoo tshaj:

Lauj kaub tais diav npaj nrog taum lossis lentils muaj peev xwm thiab txawm nyob rau hauv koj cov zaub mov txhua hnub. Lawv saturate lub cev tsis muaj zog nrog cov pob zeb hauv av muaj txiaj ntsig, cov protein, thiab tsis txhob mus dhau ntawm cov qauv tsim ua rau carbon.

Liaj Tshuaj Mob Ntshav Qab Zib Ua Cov Khoom Noj Ntxiv

Daim ntawv no suav nrog cov khoom lag luam hauv qab no:

• salation
• multigrain qhob cij
• hau zaub,
• skim mis
• loin ntses,
• ci taum pauv
• neeg tawv nyuj
• sardines
• yaj
• nqaij qaib fillet,
• lentils
• nplej zom - whole grains xwb
• almonds
• txiv kab ntxwv qaub.

Raws li rau cov kev txwv tsis pub, lawv muaj tsawg cov khoom txwv rau cov khoom qab zib.

Yuav ua li cas rau txo cov ntshav qab zib nrog cov tshuaj hauv zej zog

Hauv cov tshuaj pej xeem, muaj ntau cov ntawv nyeem nthuav thiab txuj ci tseem ceeb uas muab cov txiaj ntsig tsis txaus ntseeg thiab txo qis tus neeg mob cov piam thaj.

Hauv thawj qhov chaw yog freshly squeezed zaub kua txiv. Txog kev npaj cov txiv hmab txiv ntoo haus, xws li cov zaub ntsuab xws li qos yaj ywm, zaub qhwv dawb, Jerusalem artichoke, thiab burgundy beets yog qhov tsim nyog. Nws yog ib qho tsim nyog yuav tau haus kua txiv ib nrab teev ua ntej noj mov rau 1/3 ntawm lub khob thaum sawv ntxov thiab yav tsaus ntuj.

Dos tig mus ua qhov tsis muaj txiaj ntsig zoo hauv lawv qhov kev txiav txim. Nyem kua txiv yuav tsum quag cawv kom nruj 1 tbsp. l ob zaug ib hnub tam sim ntawd ua ntej noj mov.

Cov ntses inflorescences thiab clover nplooj tseem yuav ua rau lawv tus kheej zoo. 1 tbsp. l koj yuav tsum sau rau hauv 200-gram iav ntawm lub rhaub dej, hais kom tsawg kawg yog 3 teev. Nws yuav tsum tau coj 1/3 khob peb zaug ib hnub tam sim ntawd ua ntej noj mov.

Raws li txoj ntsiab cai zoo sib xws, koj tuaj yeem npaj ib txoj kev lis ntshav ntawm nplooj Bay, birch buds, St. John lub wort, taum taum.

Kuv tuaj yeem siv zib ntab rau ntshav qab zib hom 2

Nws tseem zoo kom hloov cov khoom lag luam saum toj no nrog teb horsetail, rowan berries, nplooj nettle, thiab blueberries. Txawm li cas los xij, thaum npaj lub Txoj kev lis ntshav nrog lawv siv, koj yuav tsum tau nce lub koob tshuaj rau 2 dia. Yog tias cov keeb kwm ntawm burdock thiab dandelion nyob ntawm tes, ces koj tuaj yeem siv lawv, tsuas yog ib khob ntawm ib lub rhaub dej yuav xav tau ib me nyuam diav ntawm txhua cov khoom cog.

Qee cov ntaub ntawv hais txog lub 'meter'

Cov neeg mob uas kuaj pom tias mob ntshav qab zib tau ua pov thawj kev ntsuas ntshav qab zib mus tas lub neej txhua hnub. Cov kua nplaum, uas yooj yim siv, tso cai ntsuas cov ntshav qab zib hauv tsev thiab ua rau lub neej yooj yim rau cov neeg mob ntawd. Ob peb zaug nyob rau ib hnub, nws muaj peev xwm tau txais qhov txiaj ntsig tseeb ntawm qhov ntsuas (cov piam thaj hauv qab) thiab taug qab saib cov txiaj ntsig zoo li cas los txo cov suab thaj ua haujlwm:

• Kev noj zaub mov zoo (cov khoom siv uas txo cov ntshav qab zib tau siv),
• Kev npaj khomob
• Lub cev qoj ib ce
• Kev hno cov tshuaj insulin.

Qhov tsis paub tseeb ntawm lub cuab yeej suav nrog nws lub peev xwm los mus ntsuas kev ntsuas ntsuas, tso cai, yog li, los saib xyuas qhov xwm txheej ntawm kev hloov pauv hauv kev ua kom muaj cov suab thaj hauv cov ntshav. Qhov kev tswj hwm ntawd yuav cia koj soj ntsuam seb koj cov yeeb yam puas pab daws qhov teebmeem ntawm kev txo cov ntshav qab zib.

Kev kov yeej ntshav qab zib hauv tsev. Nws tau ib hlis txij thaum kuv tsis nco qab txog qhov jumps hauv qab zib thiab noj tshuaj insulin. Oh, yuav ua li cas kuv siv los tiv kev txom nyem, tas li tsaus muag, hu thaum muaj xwm ceev. Muaj pes tsawg lub sijhawm kuv tau mus rau cov kws kuaj mob endocrinologist, tab sis lawv tsuas hais ib yam nyob hauv - "Noj insulin." Thiab tam sim no 5 lub lis piam tau dhau mus, raws li cov ntshav qab zib cov ntshav yuav tsis sib luag, tsis yog ib qho kev txhaj tshuaj ntawm cov tshuaj insulin thiab txhua tus ua tsaug rau cov lus no. Txhua tus neeg mob ntshav qab zib yuav tsum nyeem!

Kev ntsuas lub sijhawm ntsuas yuav tsum raug pom zoo los ntawm cov kws kho mob koom nrog. Feem ntau, nrog tus mob ntshav qab zib hom 2, 2 kev ntsuas tau coj mus - thaum sawv ntxov ua ntej noj tshais thiab ua ntej noj mov thib ob thaum yav tav su. Tus neeg mob uas muaj ntshav qab zib hom 1 yuav tau ntsuas kev ntsuas ntau dua, siv cov kua nplaum ib ce mus txog yim zaus hauv ib hnub.

Txhawm rau ntsuas qhov tseeb ntawm lub cuab yeej, nws yog ib qho tsim nyog yuav tsum tau coj los ntsuas cov kev ntsuas ntsuas, tso ntshav ntsuas cov ntsuas rau lub tsev kho mob. Qee cov ntaub ntawv tawm tswv yim ua qhov no txhua lub lim tiam.

Ua ntej siv lub tshuab, sov koj txhais tes los ntawm kev ntxuav lawv nrog dej kub.

Qhov raug ntawm lub cuab yeej tuaj yeem raug kwv yees los ntawm kev sib piv cov ntsuas ntsuas:

• Cov ntaub ntawv tau txais los ntawm peb qhov ntsuas hauv ib kab yuav tsum sib tshooj nrog qhov tseeb ntawm 10%.
• Cov ntaub ntawv tau txais los ntawm glucometer, thiab cov txiaj ntsig ntawm kev tshuaj xyuas hauv qhov chaw kho mob yuav tsum sib txig nrog qhov tseeb ntawm 20%.

Zaub thiab txiv hmab txiv ntoo

Cov khoom lag luam cog rau hauv lub vaj muaj ntau cov vitamins thiab cov zaub mov uas txhawb thiab ntxiv dag zog rau peb lub cev, thiab cov fiber uas lawv muaj tuaj yeem txo cov ntshav qab zib. Cov zaub thiab txiv hmab txiv ntoo hauv cov ntshav qab zib ua rau hnyav metabolism, vim tias txhua yam tshuaj lom tawm.

Ntawm cov zaub, eggplants, dib, txiv lws suav, tswb kua txob, zucchini, zaub ntsuab, taub dag, zaub cob pob, dawb thiab zaub paj, thiab Jerusalem artichoke yog suav tias muaj txiaj ntsig zoo heev. Ntawm cov txiv hmab txiv ntoo, kua, txiv kab ntxwv, txiv kab ntxwv qaub, blackcurrant, quince thiab gooseberry tau pom zoo.

Piav qhia cov zaub mov twg uas txo cov ntshav qab zib, ib qho tsis tuaj yeem nres ntawm ib qho txiv ntoo lossis zaub, vim tias lawv ib qho twg muaj nuj nqis rau lub cev. Tab sis tsis txhob nqa ntau dhau nrog kev siv cov khoom ntuj tsim, vim tias lawv muaj cov piam thaj, kev ua kom cov ntshav qab zib yuav tsum tsawg.

Raws li txoj cai, cov kabmob ntshav qab zib muaj lub cev tsis muaj zog thiab xav tau kev noj zaub mov kom zoo thiab ntau yam. Cov khaub noom xaum mis yuav ua tau puv lub cev nrog cov vitamins. Piv txwv, oat thiab buckwheat muaj lipotropic tshuaj uas txhim kho daim siab ua haujlwm. Pob kws porridge yog suav tias yog qhov kev kawm loj tshaj plaws rau cov neeg mob ntshav qab zib. Nws muaj me me glycemic Performance index, uas txo qis cov ntshav qab zib.

Millet porridge muaj lipotropic nyhuv, uas yuav pab txo cov hnyav hauv cov ntshav qab zib. Vim nws nquag siv, nws yog ib qho ua tau kom rov ua tau cov tshuaj insulin thiab rov qab muaj ntshav qab zib txhua. Nplej porridge yog nplua nuj nyob hauv fiber, uas ua kom cov metabolism sai thiab txhim kho daim siab ua haujlwm. Thiab tseem muaj cov ntsiab lus ntawm pectin pab tshem tawm cov co toxins tawm ntawm lub cev.

Barley porridge yog nplua nuj nyob hauv cov protein thiab enriches lub cev nrog cov ntsiab lus tseem ceeb. Pea nce ntxiv kom nqus ntawm insulin los ntawm ntshav qab zib.

Ib qho ntawm cov muaj txiaj ntsig zoo tshaj plaws hauv kev siv tshuaj tiv thaiv mob ntshav qab zib tau suav tias yog cov noob nplej muaj cov kab mob ntau tshaj plaws ntawm cov kab mob uas muaj txiaj ntsig zoo. Ib kilogram ntawm cov khoom no yog pab tau rau ob lub thoob ntawm cov zaub tshiab. Cov noob qoob loo ua raws li kev txhawb nqa dav dav thiab kev ua kom huv uas rov qab ua kom lub cev ntawm qib ntawm tes.

Qaub-mis khoom

Sau cov khoom noj twg cov ntshav qab zib hauv ntshav qab zib, ib qho tsis tuaj yeem hais txog cov khoom noj muaj mis xyaw ua kom sib xyaw.

Tus mob ntshav qab zib tau qhia kom haus cov khoom noj mis nyuj uas muaj feem pua ​​me me ntawm cov rog. Kefir, fermented ci mis, kua mis nyeem qaub, tsev cheese muaj protein ntau thiab cov kab kawm, thiab tseem sau lub cev nrog calcium thiab phosphorus. Lawv tau yooj yim yaim thiab normalize plab hnyuv muaj. Qaub-mis cov khoom uas muaj ntxiv ntawm cov txiv hmab txiv ntoo yog suav hais tias yog cov khoom qab zib zoo tshaj plaws rau cov ntshav qab zib. Mis whey yog ib tug tseem ceeb regulator ntawm ntshav qab zib.

Nqaij ntses

Yog tias peb tham txog cov khoom noj twg txo cov ntshav qab zib kom muaj txiaj ntsig zoo, ces peb yuav tsum qhia qhov khoom plig los ntawm qhov tob hauv hiav txwv.

Hiav txwv ntses tsis tuaj yeem tsuas yog txo qis theem ntawm qab zib, tab sis kuj tseem ntxiv dag zog rau cov leeg ntshav muaj ntshav qab zib. Cov nqaij nruab deg kuj tseem muaj ntau yam zaub mov, xws li calcium, tooj, phosphorus, potassium thiab chlorine, uas ua rau cov hemoglobin thiab cov ntshav muaj roj tsawg dua. Npib tsib xee, manganese thiab cobalt muaj nyob rau hauv cov khoom no yog qhov tseem ceeb rau cov txiav, thaum magnesium thiab chlorine txhawb kev tsim cov tshuaj insulin.

Tsev neeg legume muaj cov txiaj ntsig zoo hauv kev tiv thaiv mob ntshav qab zib. Dab tsi cov zaub mov kom ntshav qab zib tsawg dua hauv cov ntshav qab zib hauv pawg no? Cov no yog cov lentils, taum, taum pauv thiab taum pauv - lawv yog qhov tseeb ntawm cov protein thiab carbohydrates.

Txij li thaum legumes muaj qhov tsis muaj glycemic load, cov enzymes yog tsim uas txo cov suab thaj, thiab qee zaum tseem tiv thaiv ntshav qab zib.

Saib seb cov zaub mov twg txo cov ntshav qab zib ntawm cov khoom noj uas muaj ntxhiab.
Nws yog tsim nyog sau cia qhiav, qej, cloves, cinnamon, nrog rau cov kua txob liab thiab dub. Cov txuj lom no muaj cov nyhuv ua antioxidant, uas yog, lawv ua rau qeeb oxidation ntawm cov organic sib txuas thiab lawv nqus los ntawm txoj hnyuv hauv plab mus rau hauv cov ntshav. Qhov no pab txo cov suab thaj kom tsawg.

Tshuaj kho mob nkeeg

Ntshav qab zib yog ib qho mob cuam tshuam nrog cov teeb meem hauv lub cev hauv lub cev, uas txhais tau hais tias nws lub luag haujlwm tseem ceeb yog qhov ib txwm ua.

Pancreatic gland kawg ua haujlwm yog yam ntxwv ntawm ntshav qab zib hom 1, vim qhov ntawd cov hlwb tsim cov tshuaj insulin tsis txaus, thiab qee zaum lawv tsis muaj. Hauv qhov no, nws yog ib qho tsim nyog kom rov qab cov khoom los ntawm sab nraud los ntawm kev txhaj tshuaj.

Ntshav Qab Zib Hom 2 yuav tsum tau tshuaj xyuas cov ntshav qabzib tas li. Txhawm rau qhov nws ib txwm ua, koj yuav tsum noj tshuaj txo qis ntshav qab zib uas koj tus kws kho mob hais. Ntxiv rau, cov neeg mob yuav tsum ua lub neej noj qab haus huv, tsis kam haus cawv thiab zaub mov muaj roj, ua kev tawm dag zog thiab ua raws li cov zaub mov tshwj xeeb.

Yog li, yam zaub mov twg txo cov ntshav qab zib hauv ntshav qab zib hom 2?

Txhawm rau txo cov ntshav qab zib, koj yuav tsum noj ntau cov zaub mov muaj fiber ntau thiab dej. Cov zaub mov raug pom zoo kom noj nqaij nyoos lossis faus. Kev haus dej qab zib tsawg yuav tsum muaj suab qab zib. Qhov no yuav tsis tsuas yog txo koj cov ntshav qab zib, tab sis tseem ua rau koj zoo. Cov nqaij thiab cov khoom noj siv mis yuav tsum tau noj kom tsawg-rog. Cereals thiab legumes pub rau noj nyob rau hauv tsis muaj ntau.

Cov tshuaj kho neeg mob

Txhawm rau kom nkag siab cov zaub mov twg uas txo cov ntshav qab zib kom nrawm, koj yuav tsum tig rau cov zaub mov noj tshuaj ntsuab.

Txawm tias muaj tseeb tias kev lag luam kws tshuaj tau mus txog qib siab, thiab tam sim no cov tshuaj rau ib qho kev mob nkeeg tuaj yeem yuav ntawm lub tsev muag tshuaj, cov zaub mov pej xeem kuj tseem tsis tau poob lawv qhov tseeb. Cov khoom xyaw ntuj tuaj yeem pab tau zoo hauv kev saib xyuas ntshav qab zib.

Xav txog yam khoom noj twg txo cov ntshav qab zib kom nrawm thiab muaj cov zaub mov txawv li cas.

Piv txwv, ib qho tshuaj zoo tshaj plaws yog kev sib xyaw ntawm cov nroj tsuag: nettle, dandelion thiab blueberries. Cov khoom zom tau muab nchuav nrog cov dej npau npau thiab hais txog 8 teev, tom qab ntawd lawv haus lub khob peb hlis twg ib hnub.

Qos kua txiv yog suav hais tias yog ib qho tshuaj kho zoo. Nws yuav tsum haus cawv ib nrab teev ua ntej noj mov, 100-200 millilitres los ntawm ob zaug ib hnub.

Qhov ua tau zoo tuaj yeem ua tiav tsuas yog los ntawm noj 3-4 kua txiv qab zib kua txiv kom tag ib hnub.

Freshly ua lub tsev ua kefir nrog rau de ntawm cinnamon yuav tsum haus cawv ntawm ib plab khoob rau ob lub lis piam.

Qhov txiaj ntsig nrawm kuj tseem yuav muaj cov npliag ntawv tshiab ntawm cov hlaws tshiab. Nws yog tsim nyog los haus 50 ml peb zaug ib hnub twg rau 15-20 hnub.

Zoo-qhov tseeb thiab cov ntxhiab tsw kua txiv ua kua nrog cov sis plawv hniav.Nws yuav tsum haus cawv 125 millilitres 2 zaug ib hnub.

Ntxiv nrog rau kua txiv, nws raug nquahu kom siv cov decoctions ntawm burdock, mulberry, tshis, comfrey. Txhua yam tshuaj uas koj xaiv, tsis txhob hnov ​​qab nug koj tus kws kho mob txog qhov tseeb ntawm koj qhov kev txiav txim siab.

Ntshav qab zib noj thaum cev xeeb tub

Ntawm qhov tseem ceeb yog ntsuas kev noj haus thaum lub sijhawm xeeb tub. Xav txog yam khoom noj twg txo cov ntshav qab zib thaum cev xeeb tub.

Ua ntej tshaj plaws, leej niam lub neej tom ntej kev noj haus yuav tsum suav cov zaub tshiab thiab txiv hmab txiv ntoo, uas muaj cov tshuaj fiber ntau. Lawv raug pom zoo kom noj nqaij nyoos lossis ci. Cov txiv hmab txiv ntoo yuav tsum tau xaiv nrog cov ntsiab lus uas tsis tshua muaj fructose thiab noj tsuas yog tom qab noj mov.

Hmoov nplej cov khoom yuav tsum tau haus nyob rau hauv qhov ntau me me vim yog lub siab cov ntsiab lus ntawm carbohydrates. Cov khoom qab zib yuav tsum tau siv los ua kom qab zib pastry.

Hauv qee qhov nyiaj tsawg, koj tuaj yeem noj cov nqaij muaj roj tsawg thiab nqaij ntses, nws zoo dua rau lawv.

Qaub-mis cov khoom lag luam yuav tsum xaiv nrog cov roj tsawg.

Cov khoom tseem ceeb tshaj plaws nyob rau lub sijhawm no yog cov khoom noj los ntawm cereals (tshwj xeeb tshaj yog buckwheat, nplej thiab pob kws), uas, vim cov ntsiab lus ntawm lipotropic tshuaj nyob rau hauv lawv cov muaj pes tsawg leeg, tsis tsuas yog ua kom cov ntshav qab zib hauv lub cev, tab sis kuj sau lub cev nrog microelements tsim nyog. Ntxiv rau, qhov uas muaj cov tshuaj txhuv rau hauv cov zaub mov muaj qhov zoo rau cov roj (cholesterol).

Saib xyuas cov lus qhia saum toj no, koj yuav yeej ua tiav qhov txiaj ntsig xav tau - cov ntshav qab zib cov ntshav yuav nyob li qub.

Kev noj haus dab tsi pab txo cov ntshav qab zib?

Feem ntau cov neeg endocrinologist pom zoo kom lawv cov neeg mob noj me ntsis thiab txawv txav, tsis txhob noj ntau dhau thiab tsis txhob noj qab zib. Cov lus qhia zoo, tab sis ua txhua tus neeg mob ntshav qab zib kom nkag siab meej qhov kws kho mob txhais tau los ntawm lo lus "qab zib"? Kev xyaum qhia tau tias tsis yog txhua yam. Qhov no tsis txhais tau tias koj tsuas tuaj yeem tsis qab qab zib rau hauv tshuaj yej thiab ziab nws nrog khoom qab zib. Cov suab thaj zais tau pom nyob hauv cov khoom lag luam loj, thiab nws tuaj yeem nyuaj rau ntes nrog lub qhov muag pom.

Tsis yog tsuas yog cov piam thaj hauv qhov kev nkag siab zoo nkaus xwb uas ua rau muaj kev hem thawj rau cov neeg mob ntshav qab zib. Cov zaub mov hmoov txhuv nplej siab, thiab feem ntau txhua cov zaub mov muaj txiaj ntsig nrog cov khoom noj uas muaj cov khoom noj uas ua rau lub cev, ua rau cov ntsuas nyeem ntawv tsuas yog tawm hauv kev ntsuas.

Thaum qhov no tshwm sim, cov neeg tsis muaj hmoo tau txhaj cov tshuaj insulin thiab kho cov tshuaj sai uas cuam tshuam cov carbohydrate "tshuab". Tab sis xws li kev ntsuas yog fraught nrog kev puas tsuaj tshiab - kev mob ntshav qab zib ntawm cov ntshav qab zib. Qhov xaus yog pom tseeb: koj yuav tsum tau sim kom koj cov ntshav qab zib hauv kev tswjhwm. Thiab koj tuaj yeem ua qhov no tsuas yog coj los ntawm koj tus kheej nrog ua tiav cov lus pom zoo thiab cov khoom raug txwv, nrog rau kev siv cov glucometer uas raug. Kev yuav cov cuab yeej zoo kho mob ntsuas ntshav qab zib yog qhov tseem ceeb tshaj plaws! Yog tias cov cuab yeej “dag”, txhua txoj kev siv zog yuav ua kom koj txoj kev noj qab haus huv yuav poob qis.

Thaum koj hloov mus rau kev noj zaub mov kom tsis txhob carb, hauv ob peb hnub, thawj qhov kev hloov pauv yuav tshwm sim: cov ntshav qab zib yuav maj mam tsawg thiab khov ntawm qib pom zoo. Lub sijhawm no, qhov tseem ceeb yog tsis yog so kom txaus thiab txuas ntxiv ua raws li kev xaiv noj zaub mov noj.

Thaum xub thawj, kev noj haus zoo li yuav zoo rau koj meager thiab txawv txav, tab sis feem ntau nws yog yooj yim vim tias koj tsis tau ua noj txhua hnub nrog cov zaub mov tsis tshua muaj cov ntsiab lus. Ntseeg kuv, cov ntau ntawm cov khoom siv yuav dav, thiab tom qab ntawd txhua yam nws nyob ntawm koj lub tswv yim ua noj ua haus. Qhov tseeb, tsuas muaj ib lub laj thawj tsis kam hloov mus rau cov zaub mov muaj cov zaub mov noj kom tsawg - lub raum mob hnyav, uas peb yuav tham txog tom qab.

Noj zaub mov kom tsawg thiab mob ntshav qab zib mob ntshav qab zib

Nws yog qhov nyuaj heev rau cov neeg mob ntshav qab zib mellitus, uas twb tau pib los tsim cov kev mob tshwm sim hauv lub raum - ntshav qab zib nephropathy. Yog tias peb tab tom tham txog kev pib ntxov, tom qab ntawd nrog kev pab ntawm kev noj zaub mov kom tsawg, koj tsuas yog cawm tau ob lub raum los ntawm tag nrho cov kev ua tsis zoo. Qhov ua kom yuag tsawg koj noj, yuag yuag ntau yuav mus txog nephropathy.

Yog hais tias lub raum ua kom mob twb mus txog theem kawg, thiab tus nqi kho mob glomerular tau poob mus rau 40 ml / min thiab qis dua raws li kev soj ntsuam, nws tsis tsuas tsis muaj txiaj ntsig, tab sis kuj txaus ntshai los nrhiav kev pab los ntawm kev noj zaub mov kom tsawg.

Yog vim li cas, ua ntej hloov pauv koj txoj kev noj zaub mov zoo, koj yuav tsum sab laj rau koj tus kws kho mob endocrinologist thiab tau kuaj hauv chaw kuaj ntshav. Tsuas yog tus kws kho mob tuaj yeem txiav txim siab xyuas qhov ntsuas mob ntshav qab zib kom tsawg.

Kev noj zaub mov zoo rau hom 1 thiab ntshav qab zib hom 2

Ua ntej sib tham hauv kev nthuav dav uas cov khoom lag luam twg, thiab nyob rau hauv ntau npaum li cas, nws raug pom zoo tias koj yuav tsum haus, cia peb tawm lub tswv yim dav dav rau kev coj ua hauv hom 1 thiab hom 2 mob ntshav qab zib:

Tau txais ib cov kab mob ntsuas cov ntshav hauv lub ntsej muag kom raug thiab siv nws ntau npaum li tsim nyog los xaiv cov khoom lag luam uas tsim nyog thiab tsim cov ntawv qhia kom raug. Qhov teeb meem ntawm kev txuag yuav tsum tsis txhob txawm tias yuav tsa, vim tias koj yuav mus tawg tom qab lub txiaj ntsig ntawm kev noj zaub mov tsis raug, tsis txhob hais txog qhov tseeb tias koj yuav kawg koj kev noj qab haus huv,

Khaws cov ntawv teev khoom noj khoom haus thiab kawm paub yuav ua li cas npaj koj li kev noj haus rau ob peb hnub, thiab zoo dua ib lim piam ua ntej,

Ua raws li kev noj zaub mov kom tsawg thiab sim tiv thaiv qhov kev ntxias noj ib yam dab tsi uas txwv tsis pub, vim tias txhua qhov me me hloov mus rau qhov teebmeem loj rau tus mob ntshav qab zib,

Saib xyuas cov ntshav qab zib kom qis thiab kho cov tshuaj insulin thiab cov ntshav qab zib kom txog thaum koj mus txog qhov "theem" ​​uas zoo rau koj. Yog tias koj muaj ntshav qab zib ntawm yam thib ob lossis thawj hom, tab sis ua ib daim ntawv me, tej zaum cov zaub mov tsis muaj qab hau yuav ua rau koj tso tseg cov tshuaj,

Taug kev ntau dua, tsis txhob ua haujlwm dhau ntawm chaw ua haujlwm, sim pw tsawg kawg yog 8 teev hauv ib hnub, thiab ua kev tawm dag zog tas li. Txawm hais tias rau cov neeg mob uas muaj qhov hnyav ntau dhau ntawm qhov hnyav thiab muaj ntau ntawm cov kabmob sib kis, nws yog qhov ua tau los xaiv cov kis las kis las tau yooj yim.

Ntawm qhov teeb meem ntawm cov nqi: hauv ob peb lub lis piam siv los noj cov zaub mov tsis zoo, koj tuaj yeem kho koj cov peev nyiaj los ntawm kev txuag ntawm cov tshuaj insulin thiab carbohydrate-metabolizing tshuaj. Txawm hais tias qhov kev pab ntawd tsis tuaj yeem tso tseg kiag li, kev tsuas tshuaj yuav raug txo kom tsawg hauv qee kis. Thiab qhov tseem ceeb tshaj plaws - koj tuaj yeem kawg qhov kev txhawj xeeb txog kev maj nrawm nrawm hauv cov ntshav qab zib thiab cov xwm txheej hem ntawm tus mob no. Calm leeg leeg yuav tsis qeeb rau qhov zoo cuam tshuam rau koj kev noj qab nyob zoo tag nrho.

Tam sim no xav txog cov ntsiab cai ntawm kev noj haus cov zaub mov kom muaj qis tshaj plaws:

Nws yog ib qho tsim nyog kom tsis txhob haus ntau tshaj 120 g ntawm carbohydrates ib hnub (nrog ntshav qab zib hnyav - 60-80 g), tom qab ntawd koj yuav tau txais kev pov hwm zoo tiv thaiv qhov tsis xav tau nyob hauv ntshav qab zib. Nws tseem yog ib qho tseem ceeb kom tsis txhob noj tag nrho cov carbohydrates no ib zaug, tab sis faib mus rau 3-4 ntu thaum nruab hnub. Qhov no yuav tso cai rau koj kom txuag cov beta hlwb ntawm tus txiav, yog li tsim nyog los tswj lub hom phiaj mob ntshav qab zib,

Txheeb tawm ntawm koj cov zaub mov tag nrho cov khoom uas muaj cov qab zib ntshiab, lossis uas hloov pauv sai sai rau hauv qabzib. Nws tsis yog hais txog khoom qab zib thiab khoom qab zib. Qos yaj ywm zoo nkauj, porridge lossis nplej zom tsis muaj qhov phom sij rau cov neeg mob ntshav qab zib, vim tias cov hmoov txhuv nplej siab nyob hauv lawv tam sim ntawd ua qabzib thiab ua rau muaj kev phom sij rau kev noj qab haus huv. Cov khoom lag luam no muaj ntau dua los ua kev puas tsuaj, vim tias koj noj ib lossis ob qho khoom qab zib, thiab nplej zom nrog xaum xaum tau tuaj yeem ntsia hlau phaj,

Hloov ntawm peb pluag mov ib hnub rau plaub rau tsib pluas noj nyob rau ib hnub, thiab zaum noj mov tsuas yog thaum tshaib plab heev. Los ntawm lub rooj koj xav tau kom sawv nrog ib qho kev xav ntawm qab ntxiag nyob rau hauv lub plab.

Nws yog qhov zoo dua los ua ntu kom thaum lub sijhawm koj noj mov koj tau txais kwv yees li ntawm muaj protein thiab carbohydrates ntau npaum li cas. Qhov no yog qhov tseem ceeb rau kev ruaj khov ntawm cov mob ntshav, nrog rau kom tau txais mus noj ib qhov nqi ntawm cov zaub mov.

Qhov tsis xis nyob yuav ploj mus sai heev yog tias koj tuaj yeem txaus siab rau cov khoom noj. Kev siv zog, yog qhov tseeb, tab sis zoo, tab sis qhov tshwm sim ntawm qhov kev coj cwj pwm ntawm tus kheej yog qhov kev puas tsuaj loj. Ua raws li kev noj haus kom tsawg, koj yuav pib ua kom muaj lub siab tus thiab khav theeb ntawm koj ua tiav. Tej zaum qhov kev noj haus no yuav qhib qhov tshiab rau koj, vim tias tam sim no nws tsis yog qhov tseem ceeb, tab sis cov zaub mov zoo.

Kuv yuav tsum tau ntsuas ntsuas kuv cov ntshav qab zib ntau npaum li cas?

Tom qab hloov mus rau kev noj zaub mov kom tsawg, koj yuav tsum siv lub ntsuas dej me ntsis ntau dua li qhov koj tau siv.

Qhov no yog qhov tsim nyog rau ob qho laj thawj:

Txhawm rau kom paub tseeb tias kev txwv ntawm lub ntsej muag carbohydrates hauv kev noj zaub mov kom ua rau txo qis thiab ruaj khov ntawm qab zib,

Los xam qhov ntau npaum li cas ntawm cov tshuaj insulin thiab cov neeg tswj hwm ntawm cov nyiaj carbohydrate tshuav nyiaj, coj mus rau hauv tus account qhov hloov pauv rau qhov zoo dua.

Kev tswj ntsuas cov ntshav qab zib tom qab noj cov zaub mov uas tsis muaj carb ntau yog ua tiav plaub ntu:

5 feeb tom qab noj mov,

Cov kev nyeem ntawm glucometer yuav muaj tseeb ua rau koj xav tsis thoob. Yav tom ntej, raws li koj cov ntawv qhia zaub mov muaj ntau ntxiv nrog cov khoom tshiab thiab cov tais diav, koj yuav tsum xyuas seb koj lub cev ua li cas rau lawv. Muaj ntau qhov hu ua “ciaj ciam” kho rau cov neeg mob ntshav qab zib: kua txiv lws suav, kua txiv tsawb lossis cov noob taum, piv txwv. Tom qab noj ob peb diav ntawm tsev cheese lossis tes ntawm cov noob txiv ntoo, nco ntsoov ntsuas cov ntshav qab zib hauv cov ntshav tom qab ib teev, thiab tom qab ntawd tom qab lwm 2 teev. Yog tias txhua yam yog nyob rau hauv kev txiav txim, koj tuaj yeem qee zaum suav nrog cov khoom no hauv koj cov zaub mov noj. Tab sis nrog mob ntshav qab zib hom 1, nws zoo dua yog tsis pheej hmoo.

Cov zaub mov dab tsi ntxiv hauv ntshav qab zib?

Kev los rhuav tshem cov qhov ncauj qhov ntswg los ntawm peb cov yeeb ncuab - peb yuav tshaj tawm cov npe khoom lag luam uas tsis tau pom zoo rau cov neeg muaj ntshav qab zib hom 1 thiab ntshav qab zib hom 2. Thawj cov kev tawm tsam rau txoj hlua ntev ntawm cov npe ntawm cov khoom koj nyiam tuaj yeem yog kev poob siab, lossis tseem muaj kev cia siab. Tab sis tsis yog txhua yam yuav tsis zoo - thaum kawg ntawm kev sib tham hnub no peb yuav muab "daim ntawv teev dawb", uas yuav yog, qhov xub thawj, txog ntev npaum li cas, thiab lub thib ob, yeej tsis muaj tsawg dua.

Cov khoom lag luam dub yuav nyob ib puag ncig koj txhua txhua hnub, thiab thaum koj nyob tom haujlwm, mus ncig, mus deb, ntawm tsev noj mov lossis café, kev ntxias yuav dhau los ua tsis tiav. Nws tsis zoo li ib yam dab tsi yuav cawm koj, dhau li ntawm willpower, tab sis yog tias koj paub tias hnub no koj yuav tsis tuaj yeem noj hauv koj ib puag ncig hauv tsev ib puag ncig, tsis txhob yig nqa ib qho khoom txom ncauj me me los ntawm cov khoom noj uas tau tso cai: ham, cheese, qe, txiv ntoo. Nyob rau hauv tsis muaj cov ntaub ntawv tsis noj dab tsi los ntawm cov hauv qab no:

Qab zib, hmoov txhuv nplej siab thiab hmoov nplej khoom:

Qab zib ntawm ib hom (pas nrig lossis beet, xim av lossis dawb),

Khoom qab zib, khoom qab zib, marshmallows, marshmallows thiab feem ntau txhua yam khoom qab zib, suav nrog tshwj xeeb, rau cov neeg mob ntshav qab zib,

Cov hmoov nplej thiab cereals los ntawm lawv (mov, oatmeal, semolina, pob kws, nplej thiab hais txog),

Npaj zaub mov noj, cov nyob ua ke uas tsis tau paub koj meej (piv txwv li, cov khw muag zaub xam lav lossis tsev me me ntawm tsev khw),

Qos (tsis muaj li cas los ua kom siav),

Khob cij, yob, khob cij, thiab feem ntau cov khoom ci los ntawm txhua hom hmoov nplej thiab cereals,

Pluas tshais nrawm xws li cereal thiab muesli,

Cov tais diav hauv tsev tau siv cov qos yaj ywm thiab zaub tsis raug cai (saib cov npe hauv qab).

Kiag li tej txiv hmab txiv ntoo thiab kua txiv los ntawm lawv,

Paprika daj thiab liab

Cov taum pauv (taum pauv, taum, lentils),

Dos (tshwj xeeb yog muab hau lossis kib),

Kho tshav kub txiv lws suav.

Qee cov khoom siv mis ua:

Tag nrho cov mis nyuj, tshwj xeeb tshaj yog cov rog tsawg,

Cov txiv hmab txiv ntoo yogurts thiab qab zib,

Npaj zaub mov noj thiab kua ntses:

Txhua yam khoom uas tau ua tiav lawm (dumplings, dumplings, pancakes, pizza),

Instant kua zaub thiab kaus poom kua zaub,

Cov khoom noj txom ncauj tau ntim hauv pob (chips, crackers, noob, khoom noj txom ncauj, cov dos ib ncig),

Cov kua ntses, balsamic vinegar, ketchup thiab feem ntau cov kua ntsw nrog qab zib,

Cov khoom qab zib thiab cov khoom qab zib:

Txhua yam piam thaj hloov thiab cov khoom uas muaj lawv (nyeem ntawm daim ntawv qhia seb xylitol, xylose, malt, qabzib, fructose, dextrose, lactose, pob kws lossis kua txiv phoov, maltodextrin yog tam sim no),

Cov khoom lag luam sau npe "mob ntshav qab zib", uas hloov cov qab zib thiab cov hmoov nplej ib txwm muaj fructose thiab cereal hmoov.

Koj yuav paub tau tias cov khoom noj twg ntxiv kom koj cov ntshav qab zib?

Yog tias koj tsis tau sim ua cov khoom no lossis cov khoom ntawd ua ntej, tab sis kev txiav txim los ntawm cov muaj pes tsawg leeg, nws yuav tsum haum koj, ua ntej ua qhov kev tswj hwm. Noj tsuas yog ob peb diav, thiab tom qab ntawd ntsuas koj cov ntshav qab zib tom qab ib hlis plaub ntawm ib teev, thiab tom qab ob teev. Ua ntej ntawd, suav nyob rau hauv lub laij lej seb qhov ntsuas ntawm lub cuab yeej yuav tsum loj hlob li cas.

Txhawm rau nqa tawm cov kev suav koj yuav tsum paub:

Cov khoom noj muaj txiaj ntsig ntawm cov khoom lag luam (cov protein, carbohydrates thiab cov rog ntawm 100 g),

Muab qhov hnyav hauv grams

Cov ntshav qab zib ntau npaum li cas mmol / l ntau ntxiv vim tau los ntawm ib qho carbohydrate tau txais,

Ntau npaum li cas mmol / L raws nraim li koj cov ntshav qab zib cov ntshav yuav poob qis tom qab siv ib qho insulin.

Qhov kev kuaj zoo li no tsuas yog qhov tsis yooj yim hauv rooj plaub thaum cov ntaub ntawv ntawm daim ntawv lo tsis ua rau koj muaj kev ntseeg siab, lossis lub Hoobkas ntim tsis tuaj kiag li. Piv txwv li, cov rog hauv tsev lub tsev cheese, uas feem ntau tsis sib txuas rau cov neeg mob ntshav qab zib, yuav los ntawm ntau ntawm lub khw muag khoom noj khoom haus. Tab sis qhov no yog qhov kev pheej hmoo loj, vim hais tias kev sib tw yuam kom cov pog ua qab zib cov khoom lawv qab kom nws qab qab. Qhov xwm txheej zoo li no tuaj yeem tshwm sim thaum muas zaub qhwv npaj zaub qhwv hauv lub tsev muag khoom - cov neeg muag khoom feem ntau kuj ntxiv qab zib rau qhov ntawd.

Tsuas yog muaj cov cuab yeej nrog cov ntaub ntawv raug, koj tuaj yeem paub seb qhov yuav tshwm sim ntawm kev siv cov khoom tshiab puas ua tiav koj qhov kev cia siab. Yog tias qhov kev txheeb xyuas qhov tseeb raug cuam tshuam nrog cov kev ntsuas ntawm tus ntsuas, thiab tus nqi ntawm cov kev nyeem ntawv no haum rau koj, koj tuaj yeem ruaj ntseg ntawm cov ntawv qhia zaub mov.

Calorie thiab sau cov npe ntawm cov tais diav “zoo”

Lub hauv paus ntawm kev noj zaub mov noj rau cov neeg mob ntshav qab zib yog lub rooj kho mob No. 9 raws li Pevzner. Nws yog sib npaug ntawm cov ntsiab lus ntawm macronutrients, cov vitamins thiab minerals, thiab tseem muaj cov khoom uas txo cov ntshav qab zib. Kwv yees txhua hnub hauv lub cev ua kom muaj caloric thaum lub sij hawm noj yog 2000-2400 kcal thiab nyob ntawm kev loj hlob, lub cev qhov hnyav ntawm tus neeg mob, nrog rau cov qib ntawm nws lub cev qoj ib ce.

Daim ntawv ntawm cov zaub mov raug cai suav nrog cov hauv qab no.

• Thawj qhov kev kawm. Zaub, ntses kua zaub, nqaij qaib kua zaub nrog tshuaj ntsuab, okroshka ntawm kefir.
• Porridge thiab taum. Oatmeal, buckwheat, millet, nplej xim av, barley, taum, lentils.
• Nqaij thiab hnyuv ntxwm. Nqaij qaib, nqaij qaib ntxhw fillet, nqaij nyuj muaj roj nyuj nyoos nyuj tsis tshua muaj rog, tus nplaig, nqaij rog muaj roj tsawg thiab nqaij hnyuv ntxwm (Kws kho mob, Kev noj haus). Txhua yam yuav tsum muab rhaub, hau los yog ci.
• Ntses thiab nqaij ntses. Cov muaj roj ntses uas muaj roj tsawg lossis ua kom ci nqaij ntses (hake, pollock, cod, bream, pike), cov kaus poom nqaij ntses, cov roj tsis muaj roj.
• Khoom noj siv mis. Kefir, fermented ci mis nyuj, yogurt, ntuj yogurts, mis nyuj.
• Neeg rau thiab cov txiv hmab txiv ntoo qhuav. Cov txiv laum huab xeeb, Walnut, almonds, flaxseeds, ntoo thuv, txiv qhuav apricots, txiv apples qhuav thiab pears.
• Txiv hmab txiv ntoo thiab zaub. Fresh txiv kab ntxwv qaub, tangerines, txiv kab ntxwv, cherries thiab currants. Hauv ib qho nyiaj tsawg koj tuaj yeem noj apricots, txiv duaj, pears, txiv apples.
• Yam muaj rog. Avocados, zaub roj (linseed, txiv roj), qee zaum butter.

Cereals, Taum thiab Ceev

Ntau yam kev ua zaub mov noj yog cov muaj qhov muaj qhov kuab zaub mov, kom txaus siab rau qhov muaj cov carbohydrates thiab fiber ntau, uas ua rau cov ntshav qabzib. Cov neeg mob uas ua rau lub cev tsis muaj cov carbohydrate metabolism yuav tsum muaj cov khoom noj khoom haus, cereals, thiab cov txiv ntoo hauv cov zaub mov noj. Cov khoom no tuaj yeem txo cov ntshav qab zib:

• buckwheat porridge, pob kws, oatmeal,
• qus (xim av) mov,
• liab thiab ntsuab lentils, bulgur, taum,
• taum.

Txhawm rau ua kom cov zaub mov sib txawv thiab ua kom muaj cov khoom zoo uas txo cov ntshav qab zib nrog cov ntawv ceeb toom tshiab, koj tuaj yeem siv ntau yam txuj lom thiab cov txuj lom. Rau kev ua noj, nws raug nquahu kom siv:

• qij, dos,
• qhiav
• mustard noob, dub thiab allspice, paprika,
• kua tom
• cinnamon sticks thiab hmoov.

Mob ntshav qab zib, ua tshwj xeeb them rau cov dej haus. Cov neeg mob yuav tsum haus dej txaus, tsawg kawg yog 30 ml ib kg ntawm lub cev qhov hnyav.

• Cov dej ua rooj. Cov ntxhia lossis dej npau npau. Koj tuaj yeem haus cov dej tsis muaj kev txwv.
• Cov kua txiv tshiab. Los ntawm zaub, txiv hmab txiv ntoo qaub thiab txiv hmab txiv ntoo. Lawv yuav tsum tau tov nrog dej hauv qhov sib piv ntawm 1: 1. Yuav kom txo cov ntshav qabzib, nws yog qhov zoo uas xaiv cov txiv lws suav, zaub ntug hauv paus, kua lossis kua txiv xiav.
• Ntsuab tshuaj yej thiab kas fes. Lawv yuav tsum tau noj kom tsis muaj ntxiv mis nyuj thiab qab zib. Nws raug pom zoo rau haus cov dej tshuaj yej dub thiab kas fes dub. Nrog concomitant arterial hypertension, kas fes yuav tsum tau hloov nrog lub decoction ntawm chicory, oats.

Kev noj haus rau zaub mov ntshav qab zib tsis yog ib txoj haujlwm yooj yim. Nws yuav tsis yooj yim los txiav txim seb cov zaub mov twg txo cov ntshav qab zib thiab yam twg ua rau nws poob. Hauv qhov no, cov kws qhia zaub mov noj qab haus huv thiab cov kws tsim tshuaj endocrinologist yuav tuaj rau kev cawm, uas yuav tsim cov khoom noj khoom haus zoo thiab muaj txiaj ntsig raws li cov khoom noj tau tso cai.

Cov khoom muaj teeb meem rau hom 1 thiab ntshav qab zib hom 2

Muaj ob peb txoj hauv kev txo koj cov ntshav qab zib. Qhov pib yog qhov khoom noj kom zoo. Rau cov neeg muaj tus mob ntshav qab zib, nws tsis tuaj yeem noj cov zaub mov uas ua rau muaj kev nce siab ntxiv hauv cov ntshav, txo qis rau cov tshuaj insulin, thiab ua rau muaj kev mob ntshav qab zib hom 2. Cov khoom zoo li no raug muab faib ua tej pawg:

Kev noj qab zib kom tsim nyog yuav ua rau nws cov ntshav qis

Qab Zib yog carbohydrate ceev, nws GI = 75. Thaum noj, nws ua rau muaj kev nce siab ntxiv nyob rau hauv cov concentration ntawm cov piam thaj hauv cov ntshav. Peb siv cov piam thaj hauv nws daim ntawv dawb huv, ntxiv rau nws haus thiab khoom noj (piv txwv, cov khoom qab zib hauv qab zib), thiab nqus cov khoom qab zib.

Yog tias koj txhawj xeeb txog kev noj ntshav qab zib kom tsawg, koj yuav tsum tau tshem tawm cov piam thaj ntawm koj cov zaub mov kom tiav. Thaum xub thawj qhov no yuav ua rau qee qhov tsis xis nyob, tab sis maj mam koj yuav hloov pauv koj tus kheej nyiam saj.

Hniav qab zib thaum xub thawj yuav pab kom qhov tshuaj ntsuab stevia. Tsob nroj no muaj lub suab qab qab thiab siv ua lub ntsej muag muaj qab zib, pab txo cov ntshav qab zib kom qis. Nws tuaj yeem muab ntxiv rau tshuaj yej, haus kua txiv, compote.

Yuav ua li cas kom sai cov ntshav qab zib

Qee qhov xwm txheej, nws yog ntshaw kom kuaj ntshav "zoo", ua kom pom qhov tsis muaj qhov sib txawv ntawm tus qauv. Muaj ntau txoj hauv kev los txo cov ntshav qab zib kom nrawm:

• Hnub ntsuas ("hnub X") yuav tsum dhau los ntawm kev noj zaub mov ntawm cov zaub mov tsis muaj glycemic rau ob peb hnub,
• Tsis txhob haus cawv thaum lub sijhawm no,
• Ua kev tawm dag zog li ob peb hnub, ua kom lub cev ua kom zoo,
• Tshaib plab rau 12 teev ua ntej coj mus kuaj,
• Ntawm "X Hnub", nchuav dej txias thaum sawv ntxov, xav txog, taug kev luv luv.

Yog tias koj ua raws li cov lus pom zoo no, feem ntau cov ntshav qab zib hauv ntshav yuav poob mus rau theem ib txwm muaj.

Cov kev ua haujlwm hauv lub cev tseem ceeb tuaj yeem txo qis ntawm cov piam thaj hauv cov ntshav, ua rau tsaus muag.

Cov lus qhia saum toj no hais txog yuav ua li cas maj mam txo koj cov piam thaj hauv ntshav kom tsis txhob zam koj ntawm txoj kev pab cuam txhua hnub uas pab koj cov ntshav qab zib kom tsawg.

Jerusalem artichoke

Perennial unpretentious tsob nroj feem ntau pom muaj hauv vaj thaj av. Nws cov tub ntxhais lub caij ntuj no hauv av thiab thaum ntxov lub caij nplooj ntoo hlav lawv twb siv tau ua noj. Raw grated tubers, sprinkled nrog txiv qaub kua txiv, tau saj ntawm nceb. Siav Jerusalem artichoke los saj zoo li lub qab zib me ntsis.

Los ntawm qhuav hauv av chicory tubers, haus tau npaj tias yuav tuaj yeem haus dej haus es tsis txhob haus kasfes. Chicory nyob rau hauv daim ntawv ntawm hmoov, granules thiab extract yog muag hauv khw. Chicory, siv los ua haus rau txhua hnub, yuav pab txo cov ntshav qab zib.

Qij, dos

Cov zaub no niaj hnub nyob hauv peb chav ua noj. Yog tias lawv txoj kev siv tshiab ua rau lub plab zom mov, koj tuaj yeem sim ntxiv cov zaub no rau cov nqaij nyuj, kua zaub.

Tus neeg mob ntshav qab zib tau txais ntau yam zaub mov uas txo cov ntshav qab zib. Cov khoom noj qab zib muaj roj yog txwv tsis pub ua.

Cov lus: Teev cov khoom mob ntshav qab zib

Yuav txo cov ntshav qab zib li cas thiaj li pab tau lwm cov tshuaj ntsuab

Kev tshuaj ntsuam xyuas tau ntau xyoo, zaub mov txawv ntawm cov tshuaj kho kom zoo nkauj yuav qhia rau koj tias yuav ua li cas txo cov ntshav qab zib hauv tsev. Tag nrho cov khoom xyaw yog ntawm tsob ntoo keeb kwm, lawv yooj yim mus nrhiav tau hauv cov phiaj vaj thiab hauv chav ua noj hauv tsev, hauv khw thiab tom khw muag tshuaj.

Cov neeg sawv cev ntawm cov nroj tsuag hauv ntiaj teb, muaj peev xwm ua kom cov ntshav qab zib cov ntshav qab zib tseem ceeb, muaj cov tshuaj lom neeg txoj sia uas cuam tshuam rau kev ua haujlwm ntawm cov txiav thiab lub qog caj pas, qee tus muaj inulin. Cov zaub mov noj hauv qab no qhia qhov siv tau ntev, nws raug nquahu los hloov lawv. Ceev faj ntawm kev fab tshuaj tsis haum!

Kupena - lub keeb kwm

Ua kom muaj kev nqus:

• Quav cag,
• Rau ib liter dej siv 2 tbsp. khoom siv diav
• Boiling - 30 feeb, hais kom 1 teev,
• Haus ib peb hlis khob txhua hnub 4 zaug.

• 100 g ntawm cov hauv paus hniav rau 1 liter dej cawv (70%),
• Tuav 20 hnub,
• Siv thaum sawv ntxov thiab yav tsaus ntuj (10 tee ntawm tincture nrog dej),
• Qhov kev kawm yog 2 lub lis piam.

Liab Clover - Inflorescences

• Clover paj nruj nreem muab tso rau hauv ib lub thawv litre,
• Tso cov cawv rau saum toj (70%), kaw kom nruj,
• 10 hnub tsis muaj teeb
• Siv ib tug tablespoon ntawm tincture hauv ib nrab khob dej ua ntej noj mov (ib nrab ib teev),
• Lub chav kawm yog 1 hlis.

• 1-2 tbsp. spoons ntawm inflorescences ncuav dej npau npau (ib thiab ib nrab iav),
• Insist 2 teev
• Ib nrab ib khob ib hnub, 2 rau 3 zaug, noj ua ntej noj mov rau ib nrab ib teev.

Kev txo qis qis ntshav qab zib

Txog ntshav qab zib, aerobic ce yog kev pom zoo. Thaum qoj ib ce, lub zog ntawm lub cev intracellular yog sai sai depleted. Hauv kev qoj ib ce aerobic, qhov kev cuam tshuam ntawm cov hlwb rau insulin nce thiab lub zog ploj yog rov qab vim qhov nqus ntawm cov piam thaj, thaum cov ntshav qab zib cov ntshav qis dua.

Lub sijhawm qoj ib ce aerobic, oxygen feem ntau yog siv los tswj cov leeg lub cev. Kev ua qoj ib ce tsis tas yuav siv qhov ua kom muaj zog thiab tsis ua pa ceev.

Tso cai kev tawm dag zog ntawm lub cev nruab nrab thiab qis qis. Rau cov neeg muaj ntshav qab zib hom 1, kev tawm dag zog txhua hnub tuaj yeem hloov kho tau lub neej kom zoo. Tus mob ntshav qab zib hom 2 tuaj yeem tshem tawm tus kab mob tau yog tias lawv ua lub cev kom nquag pom zoo.

Nws raug nquahu tias cov kev tawm dag zog yuav tsum tau ua ntawm qeeb qeeb yam tsis muaj kev xav dhau, tshem tawm lub ntsiab ntawm kev sib tw.

Qee hom qoj ib ce aerobic:

• Maj mam taug kev, taug kev tom qab noj mov,
• Maj mam khiav nrog lub pa ua pa
• Qaug kauj vab
• Skis thiab skates, chais (nyob ntawm ib lub zuj zus),
• Ua luam dej
• Chav kawm aerobics dej,
• Cov chav kawm kev seev cev (tsis suav rau pob zeb ncaws pob thiab yob).

Yog tias koj xav tau kom txo cov ntshav qab zib kom nrawm, koj yuav tsum ua kev tawm dag zog nrog lub siab dua (tsuas yog rau cov neeg mob ntshav qab zib hom 2), piv txwv li:

• Kev tawm dag zog nrog dumbbells (nias lub xub pwg, biceps flexion),
• Push-ups los ntawm hauv pem teb.

Peb paub tseeb tias peb cov lus pom zoo "Yuav ua li cas txo cov ntshav qab zib hauv ntshav" yuav pab tswj xyuas koj kev noj qab haus huv.

Ntawm 47, Kuv raug kuaj mob ntshav qab zib hom 2. Hauv ob peb lub lis piam Kuv tau nce yuav luag 15 kg. Lub cev tsis tu ncua, tsaug zog, zoo li tsis muaj zog, lub zeem muag tau pib los zaum.

Thaum kuv muaj 55 xyoo, Kuv twb ua nkaug kuv tus kheej nrog cov tshuaj insulin, txhua yam tsis zoo. Tus kab mob no tseem tsim muaj, ntu nriaj pib, tsheb thauj neeg mob cia rov kuv los ntawm lub ntiaj teb tom ntej. Txhua lub sijhawm kuv xav tias lub sijhawm no yuav yog zaum kawg.

Txhua yam hloov thaum kuv tus ntxhais cia kuv nyeem ib tsab xov xwm hauv Is Taws Nem. Koj tsis tuaj yeem xav tias kuv yuav ris nws txiaj npaum li cas. Kab lus no pab kuv daws cov ntshav qab zib kom tas, ib qho kab mob uas tsis tuaj yeem kho. 2 xyoos tas los kuv tau pib tsiv mus ntau dua, thaum caij nplooj ntoo hlav thiab lub caij ntuj sov kuv mus rau hauv lub tebchaws txhua txhua hnub, cog txiv lws suav thiab muag tom khw. Kuv cov phauj xav tsis thoob thaum kuv khaws txhua yam, qhov twg ntau zog thiab lub zog los ntawm, lawv tseem tsis ntseeg tias kuv muaj hnub nyoog 66 xyoo.

Leej twg xav nyob lub neej ntev, nquag thiab tsis nco qab txog tus kab mob txaus ntshai tas mus li, noj 5 feeb thiab nyeem kab lus no.

Xaiv cov khoom lag luam kom zoo - nyeem cov ntawv lo

Txhawm rau kom koj cov zaub mov kom muaj ntau yam raws li qhov ua tau, koj yuav tsum kawm ua tib zoo nyeem cov ntaub ntawv ntawm cov ntawv cim thiab paub qhov txawv ntawm cov khoom tsis tsim nyog ntawm cov tsis tsim nyog. Tej zaum koj tau ntxiv ib qho dab tsi rau koj daim ntawv teev npe dub hauv qhov tsis muaj txiaj ntsig, thiab vim qee qhov koj tau undeservedly muab ib qho chaw hauv dawb. Saum toj no, peb tau muab cov npe sweeteners feem ntau siv hauv kev lag luam khoom noj khoom haus. Yog tias koj pom dextrose, fructose, maltodextrin lossis lwm yam hauv cov khoom lag luam, koj yuav tsum paub tias qhov kev yuav khoom no yuav ua rau koj tus nqi ntau dua nws cov nqi.

Qhov yooj yim ntawm kev tswj hwm kev noj zaub mov hauv ntshav qab zib yog los tshawb xyuas cov zaub mov rau cov zaub mov muaj txiaj ntsig: ntawm ib pob koj yuav pom cov ntaub ntawv ntawm cov ntsiab lus ntawm cov protein, cov rog thiab carbohydrates.

Peb cov phooj ywg zoo tshaj plaws yog carbohydrate los tiv thaiv cov ntaub ntawv tuav. Nyob rau tib lub sijhawm, cov rog siab cov roj yuav tsum tsis txhob raug tsis quav ntsej, vim tias nws yog fraught tsis tsuas yog nrog nce ntxiv, tab sis kuj muaj teeb meem nrog cov roj cholesterol thiab cov hlab ntsha. Nco ntsoov tias peb txoj cai yog muag: cov neeg tsim khoom noj khoom haus tuaj yeem cuam tshuam los ntawm kev tshaj tawm zaub mov muaj txiaj ntsig los ntawm ntau npaum li 20%!

Cais, thiab tsis nyob ntawm txhua cov lus hais tawm tshiab tsim nyog cov khoom siv tshwj xeeb rau cov neeg mob ntshav qab zib, muaj roj tsawg, noj zaub mov noj thiab lwm yam kab tsis zoo. Ua kom cov khoom noj muaj roj tsawg, uas hauv txoj hauv paus tsis tuaj yeem muaj cov rog, qab zib thiab nws hloov chaw, nrog rau txhua cov khoom khib nyiab - tuab, roj, emulsifiers, flavings thiab preservatives yog thawb nyob ntawd es tsis txhob rog. Nov yog tib txoj kev los mus ntxig cov zaub mov dhau qhov lees paub, tab sis khaws cov saj nyiam. Raws txoj kev, koj tuaj yeem txuag tau ntau vim pheej yig cov khoom nyoos thiab tshuaj ntxiv cov tshuaj.

Cov tseem ceeb ntawm cov khoom noj "pluas mov" thiab "tsis muaj rog" yog lub ntiaj teb kev puas tsuaj, vim tias ntau lab tus tib neeg thoob plaws ntiaj teb poob lawv cov kev noj qab haus huv txhua hnub, thiab zaub mov monopolists yog cov ntim ntawm lawv hnab ris.

Asmeskas tus kws tshaj lij Richard Bernstein hauv nws txoj kev kho mob tau ntsib nrog qhov kev tshawb pom loj heev. Nws muaj ob tus neeg mob ntshav qab zib hom 1, ob qho tib si cov neeg yuag heev uas tau poob phaus thaum kev noj zaub mov tsis zoo. Rau lo lus nug yog, yuav ua li cas lawv tuaj yeem tau zoo me ntsis? Thaum xub thawj, tus kws kho mob tau caw lawv los txhawb lawv cov zaub mov kom zoo nrog rau ib puas txhiab roj ntawm cov txiv roj zoo. Qhov no ntau npaum li 900 kcal, tab sis txawm tias tom qab ob lub hlis cov neeg mob tsis tuaj yeem nce phaus. Txhawm rau txhim kho cov xwm txheej, tsuas yog nce ntxiv ntawm qhov kev faib ua feem ntawm cov protein nyob hauv cov zaub mov tau pab.

Cov teeb meem yooj yim hauv kev hloov mus rau cov khoom noj muaj zaub mov tsis zoo

Kev noj cov ntshav qab zib kom tsawg los ntawm kev noj zaub mov kom tsawg-carb yog qhov ceev ceev. Hauv thawj ob lub lim tiam ntawm kev noj haus, koj yuav tsum siv lub ntsuas yim yim ib hnub ib zaug. Yog tias koj pom tias cov ntsuas tsis tu ncua, maj mam kho qhov kev txiav txim ntawm cov tshuaj insulin thiab cov tshuaj uas tswj cov xwm txheej carbohydrate. Nws tsuas yog txaus ntshai rau kev txhaj tshuaj ib txwm - qhov no yog txoj hauv kev ncaj qha rau cov ntshav qis.

Koj tsev neeg, cov phooj ywg, cov npoj yaig ua haujlwm (txhua tus neeg uas nyob ib puag ncig koj txhua hnub) yuav tsum paub txog koj tus mob thiab npaj siab pab. Ib txwm nqa cov kab glucagon thiab cov khoom qab zib hauv koj lub hnab lossis hnab ris.

Thaum lub sijhawm hloov mus rau kev noj zaub mov kom tsis tshua muaj carb, nws tsis tuaj yeem lees paub nyob ib leeg ntev, tsis muaj kev sib txuas lus nrog cov neeg hlub thiab tsis muaj peev xwm hu rau lub tsheb thauj neeg mob ceev.

Txoj kev daws teeb meem zoo tshaj plaws yuav tsum tau siv lub sijhawm thawj lub lim tiam hauv tsev kho mob lossis chaw tu dej. Yog tias koj tsis muaj sijhawm los so lossis so haujlwm, tsawg kawg yuav tsum tsis txhob ua haujlwm ntau dhau ntawm koj tus kheej nrog kev ua haujlwm, zam kev ntxhov siab ntau li ntau tau thiab tau pw txaus. Kuj tseem xav txog kev tsiv tsev neeg hauv koj tsev neeg tsawg kawg yog ib nrab rau cov zaub mov tsis muaj carb ntau. Qhov no yuav tsis tsuas yog peculiar daim ntawv ntawm kev coj ncaj ncees txhawb lawv sab. Noj raws li txoj kev npaj tau qhia hauv kab lus no kuj zoo rau tib neeg noj qab haus huv, tshwj xeeb yog tias lawv xav poob phaus.

Cov niam txiv uas muaj ntshav qab zib yuav tsum xav txog qhov teeb meem xws li mob muaj keeb. Cia koj cov menyuam siv cov khoom noj haus tsis muaj carb ntau los ntawm lub hnub nyoog me, tom qab ntawv txoj kev pheej hmoo ntawm kev muaj ntshav qab zib yav tom ntej yuav tsawg dua. Tsis txhob ntseeg cov kws qhia noj haus niaj hnub no thiab cov kws kho menyuam yaus uas mob siab txhawb cov menyuam yaus kom noj zaub thiab txiv hmab txiv ntoo.

Qhov tseem ceeb carbohydrates tsis muaj nyob rau hauv xwm - tsuas yog qee cov protein thiab cov rog yog qhov tseem ceeb rau tib neeg lub cev. Thiab cov vitamins thiab cov zaub mov muaj ntau dua li txaus hauv cov khoom los ntawm daim ntawv teev npe dawb ntawm cov zaub mov uas tsis muaj cov carb tsawg.

Kev txhawb nqa ntawm cov kev tawm tswv yim tsis zoo no, ib tus tuaj yeem hais txog keeb kwm ntawm cov neeg hauv paus txawm nyob rau qaum teb deb. Los ntawm cov sijhawm thaum ub, cov neeg no tau noj cov khoom noj muaj roj thiab cov khoom noj muaj roj: cov nqaij mos, nqaij ntses thiab ntses ntses rog, thiab ntses ntses hiav txwv. Tab sis, tsis rog los yog ntshav qab zib tau paub rau lawv. Sai li "kev vam meej" pib nkag mus rau sab qaum teb, cov dej uas muaj suab thaj, cov hmoov txhuv nplej siab thiab cawv ntau ntxiv tom qab. Kev noj qab haus huv ntawm cov neeg hauv paus txawm sab qaum teb tau txij li raug ploj zuj zus.

Cov zaub mov dab tsi pab txo cov ntshav qab zib?

Peb pib qhov kev sib tham ntawm daim ntawv teev cov zaub mov noj uas muaj cov zaub mov noj qis nrog txoj cai tseem ceeb tshaj plaws, tsis muaj ib qho uas nws tsis tuaj yeem ua kom cov ntshav qab zib nyob rau theem ntawm cov lus pom zoo:

Ib qho twg, txawm tias cov khoom siv nyab xeeb tshaj plaws, ua rau tuag taus thaum muaj ntau dhau. Xijpeem koj lub plab, nws yuav zam ua txoj hauv kev dhia hauv qab zib, vim tias qhov kev tawm tsam vim yog los ntawm kev ua ntawm cov tshuaj hormones.

Muaj ib cov lus hais tias: "koj tsis tas yuav nyob noj, tab sis noj kom nws nyob." Cov lus uas ntse, koj yuav tsum mloog lawv. Qee tus neeg mob ntshav qab zib tuaj yeem tswj hwm lawv cov piam thaj hauv ntshav tom qab lawv tswj lawv tus kheej lub neej. Tus cwj pwm zoo rau txoj kev xav yog qhov tseem ceeb heev rau txhua tus neeg uas muaj mob hnyav.Xav tias, tej zaum nws yog lub sijhawm los hloov qee yam: nrhiav kev lag luam tshiab rau koj nyiam, los tsim lub neej ntawm tus kheej, koom nrog hauv qee qhov kev nyiam nyiam, xee npe rau chav kawm ua noj? Muaj ntau txoj hauv kev zoo hauv lub neej, koj tsuas yog xav thiab ua thawj qib.

Tam sim no peb tig mus rau kev sib tham ntawm peb cov ntawv qhia zaub mov tom ntej. Thaum xub thawj siab ib muag, daim ntawv teev cov khoom tau tso cai yog me me, tab sis tom qab ntawd peb yuav qhia meej tias nws muaj peev xwm ua kom tiav thiab qab los ntawm lawv cov khoom noj.