Khoom Noj Khoom Haus Ntshav Qab Zib 2 Ntshav Qab Zib > Noj qab zib rau cov ntshav qab zib

Khoom noj khoom haus rau ntshav qab zib hom 2 yog qhov tseem ceeb ntawm kev kho mob. Raws li kev pom zoo thoob ntiaj teb, kev noj haus thiab kev tawm dag zog rau cov ntshav qab zib hom 2 yuav tsum siv los kho rau thawj theem, thiab cov tshuaj qab zib kom txo qis yog raug kho thaum kev ua haujlwm ntawm cov yeeb tshuaj tsis zoo no tsis txaus, i.e. Yog tias kev noj zaub mov zoo thiab kev ua si tawm dag zog tsis tuaj yeem ua tiav cov ntshav qab zib kom tsis txaus.

Ntxiv rau lub hom phiaj tseem ceeb no, kev noj zaub mov zoo hauv hom ntshav qab zib hom 2 yuav tsum ua rau kom muaj kev cuam tshuam cov kev pheej hmoo txaus rau kev mob plawv. Raws li yuav piav qhia txhua yam hauv qab no, cov neeg mob ntshav qab zib hom 2 nquag muaj ntshav siab thiab cov ntshav siab. Cov kev tsis txaus siab lawv tus kheej, thiab tshwj xeeb tshaj yog ua ke nrog ntshav qab zib, ntau zaus nce kev pheej hmoo ntawm kev tsim kab mob ntawm cov hlab plawv, tshwj xeeb mob plawv Coronary (CHD)Cov. Cov kev mob tshwm sim ntawm cov kev pheej hmoo txaus ntshai tuaj yeem txo qis nrog kev pab ntawm qee yam ntsuas kev noj haus, uas yuav tham txog tom qab.

Thiab thaum kawg, hauv lub ntiaj teb niaj hnub, cov khoom noj khoom haus xav tau tau nce ntau. Peb yuav tsum siv zog kom ntseeg tau tias txhua tus neeg, suav nrog tus neeg mob ntshav qab zib, muaj zaub mov noj kom raws li cov hauv paus ntsiab lus ntawm kev noj zaub mov zoo. Nws yuav tsum tau hais ua ntej tias cov lus pom zoo rau cov neeg mob ntshav qab zib hom 2 uas muab rau hauv phau ntawv no yog ua tau raws cov qauv no. Tag nrho tsev neeg ntawm tus neeg mob ntshav qab zib tuaj yeem noj txoj hau kev no, tshwj xeeb tshaj yog xav tias yuav muaj kev phom sij ntawm kev muaj cuab yeej ua ntshav qab zib, rog thiab kab mob plawv.

Hmoov tsis zoo, nws yuav tsum raug sau tseg tias qhov muaj peev xwm loj heev ntawm kev noj zaub mov noj ntshav qab zib hom 2 feem ntau siv tsis txaus! Nws yog qhov nyuaj rau tus neeg mob los soj ntsuam kev txwv kev noj zaub mov; kws kho mob tsis muaj sijhawm los tham txog cov ntsiab lus ntawm kev noj zaub mov. Yog li nws hloov tawm tias, tsis saib xyuas qhov kev siv tshuaj kho tau zoo, ua ntej lub sijhawm, koj yuav tsum yog chaw kho mob nrog cov tshuaj hypoglycemic. Yog tias, yog tias koj cov piam thaj hauv ntshav siab dhau, nws yuav muaj kev phom sij kom qeeb thiab koj yuav tsum txo qis nws sai. Qee zaum, qhov no txawm tias yuav siv tshuaj insulin.

Nws yog ib qho tseem ceeb kom nkag siab tias kev siv ib qho tshuaj rau cov ntshav qab zib hom 2 tseem tsis tuaj yeem them taus tag nrho rau qhov tsis zoo ntawm kev noj zaub mov tsis zoo rau cov ntshav qab zib.

Cov kev paub ntawm kev siv cov kev qhia paub txog kev noj zaub mov noj tau pom tau tias kwv yees li ntawm ib feem peb ntawm cov neeg mob uas twb tau noj cov tshuaj qab zib, noj tshuaj tuaj yeem raug tshem tawm yog tias kev noj zaub mov zoo yog ua raws.

Ntawm cov neeg mob ntshav qab zib hom 2, ntau hom tuaj yeem sib txawv, piv txwv li, los ntawm qhov muaj lossis tsis muaj lub cev nyhav dhau los, mob ntshav siab, thiab lwm yam. Cov lus pom zoo khoom noj rau lawv yuav sib txawv me ntsis.

Lub luag haujlwm ntawm kev noj zaub mov kom zoo thiab kev noj zaub mov zoo hauv kev kho mob thiab tiv thaiv cov mob ntshav qab zib

Nrog kev pab los ntawm kev xaiv khoom noj raug cai thiab ua raws li kev noj haus, ntshav qab zib uas muaj hom mob thib ob tuaj yeem ua kom cov ntshav qab zib cov ntshav nyob ntawm qhov cim tsis tshaj 5, 5 mmol / L. Thaum cov piam thaj surges tsum, zuag qhia tag nrho kev noj qab nyob zoo ntawm cov neeg mob txhim kho. Tus qauv zoo yog pom thaum hla kev sim rau glycated hemoglobin thiab cov cholesterol.

Qhov ntsuas ntawm cov feem no tau nce qib qhov kev xav ntawm ib tus neeg noj qab haus huv. Kev noj zaub mov zoo rau cov ntshav qab zib pab txo cov kev pheej hmoo ntawm hyperglycemia. Ntau tus neeg mob, ua raws cov lus qhia kho mob rau khoom noj khoom haus, hloov mus rau qhov qis ntawm cov tshuaj insulin.

Lawv feem ntau pib poob ceeb thawj. Lawv normalize ntshav siab thiab cov kev ua ntawm cov hlab plawv system, o yuav ploj mus. Kev pheej hmoo ntawm cov mob nyhav ua cuam tshuam nrog ntshav qab zib yog txo.

Yam khoom noj dab tsi uas yuav ua raws li hom ntshav qab zib hom 2?

Kev xaiv khoom noj rau cov ntshav qab zib hom 2 yuav tsum yog ua raws li cov lus pom zoo los ntawm tus kws kho mob thiab kev nyiam ntawm tus neeg mob. Qhov no tuaj yeem yog cov zaub mov muaj calorie tsawg, tsis muaj carb ntau thiab tsis yog-carbohydrate.

Lub neej zoo ntawm tus neeg mob nyob ntawm txoj kev xaiv yog. Kev noj haus rau ntshav qab zib yuav tau ua kom pom tas li, txog thaum kawg ntawm lub neej.

Khoom noj khoom haus ntawm tus neeg mob yuav tsum ua raws li cov ntsiab lus hauv qab no:

carbohydrate cov khoom noj yuav tsum tau noj ua ntej peb thaum tav su,
nws zoo dua rau noj cov txiv ntoo thiab cov yoghurts ua khoom noj qab zib, vim tias kev ua kom muaj cov rog rog ua kom lub ntsej muag nqus qis dua,
cov khoom noj txhais tau tias nquag, noj zaub mov seem, nyiam dua tib lub sijhawm,
koj yuav tsum haus fiber ntau,
tsawg cov carbohydrates thiab cov rog cov rog yuav tsum muaj nyob rau hauv tus neeg mob lub cev,
cawv yuav tsum tau muab pov tseg.

Cov ntsiab lus calorie ntawm cov tais diav yuav tsum tau txo, thaum lub zog txuag nqi.

Cov yam ntxwv ntawm cov khoom noj sib txawv rau cov ntshav qab zib hom 2:

tsawg carbCov. Kev noj zaub mov muaj roj carb tsawg tuaj yeem pab txo cov ntshav qab zib kom muaj ntshav qab zib. Nws tso cai rau koj kom poob phaus thiab txo cov insulin yam tsis muaj tshaib plab,
carbohydrate-dawbCov. Cov khoom noj no muaj qhov tsis lees txais ntawm kev ua mov ci, cov khoom ua hmoov, txhua yam khoom qab zib, zaub hmoov, txiv hmab txiv ntoo thiab txiv qab. Tus neeg mob tuaj yeem siv tsis tau txwv cov ntses, cheese, cov khoom lag luam,
muaj protein ntauCov. Tus nqi ntawm cov khoom noj muaj protein yuav tsum tsis pub ntau tshaj kaum tsib feem pua ntawm tus neeg mob txoj kev noj haus txhua hnub. Cov khoom tso cai muaj xws li nqaij, qe, ntses. Nrog rau kev ua kom cov protein ntau ntawm lub cev uas tsis muaj zog, tshwj xeeb tshaj yog lub raum, ib lub nra hnyav ntxiv.

Tus naj npawb ntawm kev kho zaub mov noj rau cov txiv neej thiab poj niam

Lub xov tooj muaj cuaj rau cov neeg mob ntshav qab zib txhais tau hais tias feem ntau ntawm cov khoom noj muaj txiaj ntsig, zaub mov noj 5-6 zaug hauv ib hnub hauv qhov me me. Nws yog ib qho tsim nyog kom ua raws li kev noj zaub mov tas li.Muaj Hwjchim:

tus nqi ntawm cov tsiaj rog thiab carbohydrates yuav tsum tau txo qis,
tag nrho cov khoom qab zib raug cais tawm tag nrho,
Nws yog txwv tsis pub hla cov zaub mov tseem ceeb,
nws raug nquahu kom noj tsuas yog ci thiab ci, ua noj.

Kev siv zog ntawm txhua hnub ntawm tus neeg mob noj yog li 2500 kcal. Haus tsawg kawg li 2 liv ntawm cov kua dej.

Cov neeg mob Insulin nyob ib txwm yuav tsum tau noj khoom txom ncauj hauv cov txiv ntawm lub txiv lossis qhov tshwj xeeb, tshwj xeeb tshaj yog tias muaj sijhawm so ntawm cov zaub mov noj.

Yuav noj dab tsi ua kom koj cov piam thaj hauv ntshav nce siab: daim ntawv teev cov zaub mov zoo

Ntshav qab zib yog ntshai ntawm cov tshuaj no, zoo li hluav taws!

Koj tsuas yog xav tau thov ...

Tus mob ntshav qab zib, kom ntshav qab zib hauv lub cev tsis sawv, koj yuav tsum ua raws li cov lus qhia nram no rau kev ua zaub mov:

nws yog qhov zoo dua los ua kua zaub rau zaub kua zaub los yog npaj cov nqaij tsis muaj zog thiab nqaij ntses. Cov tom kawg tuaj yeem noj tsis tau ntau tshaj li ob zaug hauv ib lim tiam,
ntses yuav tsum tsis txhob xaiv oily: perch, carp, pollock, pike. Qhov kev nyiam ntawm cov khoom lag luam yog nqaij qaib ntxhw thiab nqaij qaib tais,
tag nrho cov khoom noj mis-mis thiab mis nyuj nyob yuav tsum muaj qhov tsawg kawg ntawm cov rog,
nws zoo dua rau noj cov nqaij npuas omelette los ntawm qe qaib, ntxiv rau los ntawm cov protein. Yolks txwv tsis pub
buckwheat, hlaws barley, oatmeal yog xaiv cov cereals. Noj porridge tsis ntau tshaj ib zaug ib hnub,
ntawm cov khoom lag luam bakery, cov kev xaiv tseem muaj tag nrho cov qoob, cov ceg thiab rye cov khoom,
ntawm cov zaub cia dib, txaij, kohlrabi, dawb thiab zaub paj, zaub ntsuab. Qos yaj ywm thiab beets noj tsis ntau tshaj ob zaug hauv ib as thiv. Nrog rau kev tsis zoo hauv lub neej zoo, lawv raug cais tawm ntawm tus neeg mob lub cev noj haus,
Koj tuaj yeem noj cov txiv hmab txiv ntoo hauv cov txiv ntoo, ntawm cov txiv hmab txiv ntoo - cranberries, currants. Laj tsawb raug cais tawm ntawm cov zaub mov,
pub khob cij thiab ncuav qab zib qhuav,
koj tuaj yeem haus dej rosehip broth, dej dawb thiab ntxhia dej tsis muaj roj, tshuaj yej ntsuab, tshuaj ntsuab infusions, txiv hmab txiv ntoo compotes nrog ntxiv ntawm ntuj qab zib.

Yog tias koj ua raws li cov lus pom zoo rau kev npaj rau kev noj zaub mov noj rau cov mob ntshav qab zib, koj tuaj yeem zam dhau qhov nce siab hauv cov ntshav qabzib, lub cev hnyav. Koj yuav tsum tau them sai sai rau cov ntsiab lus tsis muaj calorie ntawm cov zaub mov.

Dab Tsi Mob Ntshav Qab Zib Yuav Tsum Tsis Noj: Daim Ntawv Khoom Noj Txhaum Cai

Ntshav Qab Zib Cov Khoom Txwv:

Txiv Hmab Txiv Ntoo	Txiv tsawb, txiv qab zib, txiv ntoo qhuav
Zaub	Beets, carrots, qos yaj ywm, taub dag, zucchini
Nqaij	Nqaij npuas, rog nqaij nyuj thiab nqaij yaj
Khoom qab zib	Refined suab thaj, zib ntab, jam, chocolate, khoom qab zib, halva
Cov khoom qab zib	Mis nyuj khov, curd cheese
Cereals	Mov nplej, semolina
Khoom noj siv mis	Rog qaub cream, qab zib yogurts nrog txhaws, curd qab zib loj, hws mis
Cov nplej zom	Cov khoom lag luam los ntawm cov hmoov av zoo
Ci	Ncuav Qab Zib, Ncuav Qab Zib, Ncuav Qab Zib
Cov txuj lom	Txhua hom kev ua si kub

Cov npe ntawm cov khoom no muaj cov roj glycemic siab, uas yog, lawv muaj peev xwm nce qib siab ntxiv ntawm cov piam thaj hauv cov ntshav thiab ua rau cov neeg mob hnyav ntxiv.

Dab tsi haus: tso cai thiab txwv tsis pub haus

Thaum xaiv cov dej qab zib, koj yuav tsum xav txog cov ntsiab lus ntawm carbohydrates hauv lawv. Cov kua dej ntim khoom yog nruj me ntsis txwv tsis pub, vim tias lawv muaj ntau cov suab thaj. Koj tuaj yeem npaj cov zaub smoothies los ntawm txiv lws suav, carrots, spinach, qab zib kua txob, dib, zaub qhwv, zaub kav.

Decoction ntawm Ivan tshuaj yej muaj cov cuab yeej suab thaj

Cheebtsam yuav tsum zoo dua yog xaiv raws li saj nyiam. Jerusalem artichoke muaj peev xwm ua kom qis dua qab zib. Ntawm cov txiv hmab txiv ntoo haus, nws yog ntshaw kom muab kev nyiam rau cov kua txiv, diluting lawv nrog dej.

Kev sib xyaw ntawm cov tshuaj yej willow, chamomile muaj cov khoom ntiag tug uas txo cov ntshav qabzib hauv cov ntshav. Cov khoom qab zib tuaj yeem siv rau cov ntshav qab zib. Los ntawm cov khoom noj uas muaj cawv haus kefir thiab fermented ci mis yog pom.

Txhua yam dej cawv, colas, kua txiv qaub txwv tsis pub cov ntshav qab zib.

Cov zaub mov dab tsi raug pom zoo rau cov neeg laus?

Lub caloric txhua hnub nqi ntawm cov zaub mov rau cov laus yog me ntsis tsawg dua rau cov hluas:

cov txiv neej hnub nyoog 60 txog 75 xyoo yuav tsum tau 2300 kcal / hnub,
poj niam hnub nyoog 60-75 xyoo - 2100 kcal / hnub,
cov neeg mob hnub nyoog 75 xyoo - 2000 kcal / hnub,
cov neeg mob los ntawm 75 xyoo thiab laus dua - 1900 kcal / hnub.

Nrog kom dhau ntawm qhov hnyav me me ntawm lub cev nyhav, qhov tsim nyog niaj hnub yog 1900 kcal / hnub. Cov neeg pw txaj tsis ntau tshaj 1800 kcal / hnub.

Txhua hom khoom qab zib yog cais tawm ntawm cov khoom noj khoom haus rau cov laus. Koj tuaj yeem siv cov piam thaj hloov tom qab sab laj nrog kws kho mob. Txiv roj thiab butter yog pub tsis ntau tshaj peb caug grams.

Mayonnaise, nqaij nqaij raug muab cais tawm. Koj tuaj yeem noj cov ncuav dub. Nqaij thiab ntses yog xaiv cov roj ntau hom roj tsawg, thiab ua noj rau ob peb. Thaum tsis muaj hniav, lawv yog hauv av hauv rab.

Qaub-mis cov khoom lag luam yuav tsum muaj nyob rau hauv kev noj haus ntawm cov laus

Qhov tsis tsim nyog yuav tsum tsis txhob muab rau tus neeg laus. Lub qe tuaj yeem noj ib zaug ib asthiv. Nqaij thiab nqaij ntses kua zaub tsis pub tshaj li ob zaug hauv ib lub lim tiam. Koj tuaj yeem noj zaub thiab kua zaub kua zaub.

Cov txiv ntoo qab zib yog muab rau cov neeg laus tom qab sab laj nrog kws kho mob. Hloov ntsev, tais diav tuaj yeem tau nrog cov txuj lom me me. Hau zaub. Nco ntsoov suav nrog tsev cheese thiab khoom noj siv mis hauv zaub mov.

Cov cawv yuav tsum tau muab tshem tawm ntawm cov neeg laus noj kom haum.

Cov ntawv qhia zaub mov rau lub lim tiam

Cov ntawv qhia ua piv txwv muaj qhov xav tau txhua hnub ntawm ntshav qab zib hauv calories thiab qhov yuav tsum muaj cov vitamins:

Hnub ntawm lub lim tiam	Noj tshais	Khoom txom ncauj	Noj su	Muaj cov tshuaj yej siab	Noj hmo	2 noj hmo
1	Oatmeal, ib khob dej tshuaj yej, ib daim ntawm cov qhob cij qhob cij	Kua ntsuab, ntsuab tshuaj yej	Pea kua zaub, vinaigrette, hlais dub khob cij, lingonberry haus ntawm qab zib hloov	Carrot zaub xam lav	Buckwheat porridge nrog nceb, 2 lub khob cij, dej ntxhia tsis muaj roj	Kefir
2	Cov zaub xas lav, nqaij ntses npau ntses, noj tshuaj ntsuab	Txiv hmab txiv ntoo qhuav compote	Zaub borsch, zaub xam lav, ntsuab tshuaj yej	Curd cheesecakes, tshuaj yej rau xaiv los ntawm	Cov qe qe chav, hau pob kws ua kom sov	Ryazhenka
3	Mashed carrots nrog kua, ib daim ntawm cov mov ci nrog cheese, tshuaj yej	Cov txiv kab ntxwv qaub	Khaub noom kua zaub, kua mis hau, nqaij npog, qhob cij	Tsev cheese, tshuaj yej ntsuab	Zaub stew, ci ntses, rosehip haus	Kefir
4	Cov nplej porridge, hau beets, kua compote	Kiwi	Zaub kua zaub, nqaij qaib ceg, khob cij yob, tshuaj yej ntsuab	Ntsuab kua tshuaj yej	Cov zaub qhwv zaub qhwv, muag qe ua qe, ntsuab tshuaj yej	Skim mis
5	Millet porridge, qhob cij, tshuaj yej	Morse	Nqaij ntses kua zaub, zaub xas lav, ib daim ntawm qhob cij, tshuaj yej ntsuab	Txiv hmab txiv ntoo zaub xam lav	Barley porridge, taub dag caviar, haus txiv qaub, ib daig ntawm ncuav	Cov ntxhia dej
6	Cov ua taub liab paum	Qhuav apricots	Zaub kua zaub, mov ci, txiv hmab txiv ntoo qhuav compote	Txiv hmab txiv ntoo rau xaiv	Cov nqaij qe, stewed zaub, tshuaj ntsuab tshuaj ntsuab, qhob cij	Ryazhenka
7	Buckwheat porridge, ib daim ntawm cov cheese thiab qhob cij, ntsuab tshuaj yej	Kua	Taum kua zaub, pilaf nrog nqaij qaib, compote	Curd cheese	Stewed eggplant, boiled veal, kua txiv cranberry	Kefir

Cov kua dej ib zaug yuav tsum haus dej tsawg kawg ib khob, thiab noj mov tsis ntau tshaj tsib caug grams.

Cov ntawv qhia zaub mov noj rau cov neeg mob uas lub cev tsis txaus siab rau cov rog lub cev hnyav dhau mus ua rog

Nws raug nquahu kom txhua tus neeg ua noj ua haus rau txhua lub lauj kaub tais diav rau ob peb los yog ci. Cov zaub mov txawv:

lub ci ci nrog nceb thiab txiv lws suavCov. Nqa ob lub hnab nplej ua hnab, cov nceb tshiab 150 g, 2 txiv lws suav, lub taub hau qej, dos, ib qho roj txiv roj roj, zaub qhwv. Mov ci yog txiav rau hauv slices, rubbed nrog qej. Txiv lws suav tsuav ua voj voog. Ci grated. Cov nceb thiab dos yog cov nqaij kom huv thiab muab kib, cov hnab nqa zaub ua ke rau hauv qhov chaw. Rau ntawm ib lub khob cij kis ib qho nqaij soob, rau saum nplooj tsawb, kib nceb thiab cheese. Cov nqaij ci yog muab tso rau hauv qhov cub rau 10 feeb ua ntej ua kom browning. Tsuag nws nrog zaub ntsuab rau saum
cov kua zaub nrog qaib thiab mintCov. Siv phaus ntawm taub dag, tev, txiav rau hauv daim, stew nrog dos. Nqaij qaib fillet, 150 grams, hau. Whisk cov khoom xyaw rau hauv rab. Nqaij qaib cawv ntxiv rau lawv. Nyob rau hauv zaub mov tiav lawm tso ib daim ntawm dorblu cheese thiab sprig ntawm mint. Ib lub hnab khaub noom yog ua nrog kua zaub.

Cov qauv tseem ceeb ntawm kev ua noj nqaij yog ua noj, ci. Nws yog qhov zoo dua rau stew zaub. Ua ntej ua zaub mov noj, cov khoom siv raw raug txiav rau hauv lub thawv. Koj tuaj yeem noj hauv qhov cub qeeb.

Cov lus qhia rau tuav hnub yoo mov rau cov neeg rog dhau

Yog li tias kev noj zaub mov tsis yog lub nra, cov khoom lag luam rau hnub yoo mov yuav tsum tau xaiv los saj. Nyob rau cov hnub ntawd, ib qho yuav tsum tsis txhob muaj kev mob siab rau kev ua haujlwm ntawm lub cev thiab lub hlwb.

Yog tias koj npaj tshem cov hnub so rau hnub so, npau suav lossis taug kev yuav pab koj kom tsis txhob cuam tshuam los ntawm zaub mov. Yog tias nws tau txais qhov tsis zoo, koj tuaj yeem haus ib khob ntawm yogurt, tab sis tsis muaj roj.

Thaum tsis rub tawm ntawm kefir, koj yuav tsum haus dej ntau. Hmo ua ntej noj cov zaub mov, tsis txhob overeat.

Nws yog ib qho tseem ceeb uas yuav tsum coj mus rau hauv lub xeev ntawm kev noj qab haus huv, kom raug tsim nyog kev xav thiab kev xav hauv lub hlwb.

Txheeb xyuas cov txiaj ntsig ntawm kev noj zaub mov noj

Txhua tus neeg mob ntshav qab zib tau pom zoo tias kev noj haus yog txoj kev kho mob zoo tshaj plaws hauv kev tiv thaiv tus kab mob thib 2 mob.

Yog tias koj ua raws li cov zaub mov muaj carb qis rau ob peb hnub, ntshav qab zib cov ntshav yuav poob qis heev, thiab qee qhov nws rov qab zoo li qub.

Cov txiaj ntsig pheej ua tiav tau los ntawm cov neeg uas ua raws li kev noj haus zoo txhua lub sijhawm. Qee tus tswj hwm ua kom yuag poob rau ntawm kev noj zaub mov protein, thaum ua kom cov ntshav qab zib.

Thaum xaiv cov khoom lag luam, feem ntau cov neeg mob tau coj los ntawm lawv cov glycemic index. Qhov no zam kev dhia hauv cov tshuaj hauv ntshav.

Yuav luag txhua tus neeg ntseeg tias kev tshaib plab tsis muaj nuj nqis, vim hais tias tom qab ntawd ib tug neeg tawg sai dua. Qee zaum nws tsuas yog txaus ntshai, tshwj xeeb tshaj yog rau cov neeg mob insulin.

Khoom noj khoom haus rau Hom 2 Cov Neeg Mob Ntshav Qab Zib

Hauv cov neeg mob no, ntawm cov neeg mob feem ntau ntawm cov neeg mob ntshav qab zib mellitus feem ntau, nws yog cov neeg rog dhau lawm uas feem ntau tiv thaiv lawv tus kheej los ntawm cov insulin ua haujlwm tau zoo, vim qhov txiaj ntsig ntawm cov ntshav qab zib cov ntshav tseem nyob.Kev hnyav lub cev rau tus neeg mob nrog nws cov ntau dhau yog qhov tseem ceeb rau kev kho tsis tau! Feem ntau poob ceeb thawj los ntawm tsuas yog 4-5 kg pom zoo txhim kho cov ntshav qab zib, yog li tus neeg mob, ntxiv rau kev ua raws li kev noj haus, yuav tsis xav tau kev kho mob ntev ntxiv.

Yog tias cov piam thaj hauv ntshav tseem siab dhau thiab cov tshuaj txo qis qab zib yog qhov tsim nyog, qhov hnyav poob yuav ua rau nws muaj peev xwm ua kom sib luag nrog lawv cov koob tshuaj tsawg kawg nkaus. Qhov no ib txwm yog qhov tsim nyog heev, vim hais tias, thawj zaug, nws txo qhov tsis tshua muaj tshwm sim tsis zoo ntawm cov tshuaj, thiab thib ob, nws tawm cia rau kev ntxiv tshuaj, yog tias tsim nyog. Yuav ua li cas kom ua kom poob phaus thiab tswj tau qhov tshwm sim ntxiv? Txhawm rau kom poob ceeb thawj, koj yuav tsum noj tsawg. Nws yuav zoo li, leej twg tsis nkag siab qhov no?

Txawm li cas los xij, hauv kev muaj tiag, ntau tus tsim teeb meem rau lawv tus kheej sib txawv: koj yuav noj kom poob phaus li cas? Kuv yuav tsum hais tias tsis muaj qee yam khoom tshwj xeeb, nrog rau cov nroj tsuag tshuaj muaj qhov hnyav rau poob. Tam sim no tsis muaj tshuaj nyob ib leeg, yam tsis muaj kev noj haus, tuaj yeem ua rau muaj kev rog zoo thiab ua kom lub cev poob phaus. Tib txoj kev ntseeg siab tsuas yog txwv cov kev nkag los ntawm lub zog hauv lub cev (nws yog qhia hauv calories), uas yog, kev ua raws li kev noj zaub mov kom muaj calorie tsawg.

Lub zog hluav taws xob tsis txaus siab ua rau qhov tseeb tias lub zog txuag, "tshwj tseg" nyob rau hauv cov ntaub so ntswg adipose, uas yog qhov tseeb qhov hnyav ntxiv ntawm qhov hnyav, yuav siv rau ntau qhov kev xav tau ntawm lub cev thiab qhov hnyav yuav poob qis. Nws pab kom siv lub zog ntxiv kom nthuav dav cov kev tawm dag zog, txawm li cas los xij, hauv ntau tus neeg mob qhov no tuaj yeem ua lub luag haujlwm ntxiv.

Cov nqa khoom ntawm lub zog hauv peb cov zaub mov yog peb qho: cov nqaijrog, cov rog thiab carbohydrates. Feem ntau cov zaub mov uas muaj lub cev ua kom muaj calorie ntau: lawv muaj lub zog ob zaug (9 kcal ib 1 g) piv rau cov protein thiab carbohydrates (4 kcal ib 1 g). Piv txwv ntawm cov khoom noj muaj protein, rog lossis carbohydrates yog qhia hauv daim duab 6.

Peb xaus: txoj hauv kev zoo tshaj plaws kom txo cov calories kom tsawg yuav ua rau nws cov rog tsawg.

Daim duab 6. Calorie cov ntsiab lus ntawm cov khoom noj khoom haus

Nws tsis tsuas yog muaj kev nyab xeeb, tab sis kuj tseem ceeb rau cov neeg niaj hnub, raws li peb cov khoom noj, hmoov tsis, yog oversaturated nrog cov rog. Kev tshawb fawb ntawm cov khoom noj khoom haus zoo ntawm cov neeg coob ntawm cov neeg pom tias peb noj tsawg kawg 40% ntawm tag nrho cov calories hauv cov rog, thaum ua raws li cov qauv ntawm kev noj zaub mov zoo, lawv yuav tsum tsis pub ntau tshaj 30%.

Txhawm rau txo cov rog cov ntsiab lus nyob rau hauv kev noj haus, koj yuav tsum xub kawm kom paub txog lawv. Feem ntau tsis muaj kev poob siab "pom tseeb" cov rog: roj, roj. Tab sis kuj tseem muaj npe hu ua "zais cia". Lawv muab zais rau hauv qee hom nqaij, hnyuv ntxwm, txiv ntoo, khoom noj siv mis (hauv qab no yog cov npe ntawm cov khoom noj muaj roj ntau yam), peb coj lawv mus rau hauv ntau cov tais diav thaum ua noj nrog mayonnaise, qaub cream, npaj cov kua ntsw.

Ntawm no yog ob peb cov kev cai dav dav uas tuaj yeem pab koj txo cov rog hauv koj cov zaub mov noj:

Tshawb xyuas cov ntaub ntawv ntawm cov khoom ntim. Koj tuaj yeem xaiv cov zaub mov uas muaj roj tsawg (piv txwv li, yogurt, tsev cheese, cheese).
Tshem cov rog pom ntawm cov nqaij ua ntej ua noj. Nco ntsoov hle tawv nqaij tawm ntawm noog, nws yog neeg nplua nuj heev rog.
Zam cov zaub mov kib rau hauv cov roj, qhov no nce ntxiv lawv cov calories ntau. Siv cov hau kev ua noj xws li ci, ntxo koj cov kua txiv. Siv cov hmoov av tshwj xeeb uas ci ci, ci, thiab lwm yam.
Sim noj zaub rau raws li siab nyiam. Ntxiv cov roj qab zib, mayonnaise, roj hnav kom zoo rau cov zaub nyoos ua rau cov calories ntau ntxiv.
Thaum koj xav noj, tsis txhob noj cov zaub mov muaj calorie ntau, rog hauv cov zaub mov zoo xws li roj, txiv ntoo. Nws zoo dua yog tias muaj khoom txom ncauj nrog txiv hmab txiv ntoo lossis zaub.

Yuav ua li cas nrog cov rog, peb xam tau. Thiab dab tsi yuav tsum yog tus cwj pwm ntawm cov neeg mob rog dhau mus rau cov zaub mov muaj protein lossis carbohydrates? Ob qhov thawj thiab ob yog qhov tsim nyog, cov khoom siv tseem ceeb ntawm peb cov khoom noj khoom haus. Feem ntau, tsis muaj kev ntseeg txog cov protein nyob hauv cov neeg mob ntshav qab zib, tab sis lawv yuav ceev faj txog carbohydrates, vim lawv nce ntshav qab zib. Peb yuav hais txog qhov teeb meem no me ntsis tom qab, ntawm no peb yuav kov tsuas yog ntawm cov ntsiab lus tsis muaj calorie ntawm cov protein thiab carbohydrates. Piv nrog rau cov rog, cov ntsiab lus hauv caloric ntawm cov protein thiab carbohydrates tuaj yeem suav tias yog kev sim, txawm li cas los xij, txhawm rau kom ua tiav cov txiaj ntsig zoo hauv kev poob phaus, lawv tseem yuav tsum tau txwv me ntsis.

Txoj cai yooj yim: cov khoom noj muaj protein thiab carbohydrate yuav tsum noj ib nrab ntau dua li ib txwm, i.e. ib nrab ntawm koj qhov ib txwm. Thaum kawg, muaj qee tus lej ntawm cov khoom koj tsis tas yuav txwv thaum txo qhov hnyav. Ntawm qhov tsis sib xws, nws yog nrog cov khoom lag luam uas koj tuaj yeem them nyiaj rau cov kev txwv saum toj no, rov ua dua zaub mov kom txo qis. Pab pawg ntawm cov khoom no yog sawv cev tsuas yog zaub, uas yog cov zaub mov tsis zoo, tab sis nplua nuj hauv dej (nws tsis muaj calorie!), Zoo li tsob nroj cog uas tsis zom.

Txawm hais tias tsis muaj qhov yuav nqus tau, tsob nroj cog coj ntau cov txiaj ntsig rau lub cev: txhim kho plab nyhuv, pab kev nqus ntawm cov vitamins, muaj cov txiaj ntsig zoo ntawm cov rog metabolism, thiab lwm yam. Yog li no, cov ntsiab cai ntawm kev noj zaub mov zoo rau kev noj zaub mov kom muaj lub luag haujlwm tseem ceeb ntawm cov nroj tsuag muaj fiber ntau (hauv cov zaub) hauv kev noj zaub mov ntawm txhua tus neeg.

Raws li qhov tau hais dhau los, peb pawg ntawm cov khoom lag luam tuaj yeem paub qhov txawv tias, yuav kom txo tau phaus, yuav tsum tau noj ntau yam. Peb muab rau lawv raws li cov hauv qab no.

Thawj pab pawg muaj cov khoom lag luam nrog cov ntsiab lus tsawg kawg ntawm cov calories: zaub nrog rau kev zam ntawm cov qos yaj ywm, pob kws, nplej siav ntawm taum pauv thiab taum pauv (lawv muaj nplua nuj nyob rau hauv cov hmoov txhuv nplej siab thiab yuav muab rau lwm pawg), thiab ntxiv rau cov dej qab zib tsawg.

Cov Piv Txwv Khoom: zaub xas lav, zaub qhwv, zaub qhwv, txiv lws suav, kua txob, zucchini, txaij, radishes, zaub ntsuab, zaub ntsuab, beets, carrots, taum pods, cov taum ntsuab ntsuab, nceb, zaub ntsuab, sorrel.

Dej qab zib: tshuaj yej, kas fes tsis muaj qab zib thiab qab zib, dej ntxhia, dej qab zib rau cov piam thaj hloov (piv txwv li, Pepsi-Cola Teeb).

Cov pab pawg thib ob suav nrog cov khoom noj nyob hauv ib nrab: protein, hmoov txhuv nplej siab, khoom noj siv mis, txiv hmab txiv ntoo.

Lub hauv paus ntsiab lus ntawm kev siv: ib qho txwv me me yog noj ib nrab ntawm cov dhau los, feem sib paub.

Cov Piv Txwv Khoom: muaj roj ntau hom nqaij, ntses, mis thiab mis nyuj los ntawm cov ntsiab lus rog rog (lossis tsis muaj rog, tsis muaj rog), cheeses tsawg dua 30% rog, tsev cheese tsawg dua li 4% rog, qe, qos, qos, pob kws, taum thiab taum pauv, cereals, nplej zom, mov ci thiab inedible bakery khoom, txiv hmab txiv ntoo (tshwj tsis yog txiv hmab thiab txiv hmab txiv ntoo qhuav).

Cov pab pawg thib peb suav nrog cov zaub mov muaj calorie siab: nplua nuj hauv cov rog, dej cawv (zoo ib yam hauv calories rau cov rog), zoo li muaj suab thaj thiab ua rau confectionery. Qhov kawg, tsis tsuas yog vim tias lawv nce siab ntxiv ntshav qab zib, tab sis kuj yog vim muaj cov khoom noj muaj calorie ntau ntau (vim tias lawv tsis muaj cov dej thiab cov phom sij uas yuav "daws" cov ntsiab lus hauv calorie).

Lub hauv paus ntsiab lus ntawm kev siv: txwv ntau li ntau tau.

Cov Piv Txwv Khoom: tej butter, roj pawg, roj qab zib, mayonnaise, qab zib, nqaij rog, haus cov nqaij, nqaij hnyuv ntxwm, roj ntses, cov nqaij rog thiab cheese, nqaij qaib, nqaij ntses, nqaij ntses, nqaij ntses thiab zaub roj, qab zib, dej qab zib, zib ntab, jam, jams, khoom qab zib, khoom qab zib, ncuav qab zib, chocolate, dej qab zib, txiv ntoo, noob, cov dej cawv.

Puas yog cov calorie suav tsim nyog?

Cov kev cai yooj yim ntawm kev noj zaub mov muaj roj tsawg tau piav qhia txhua yam saum toj no. Raws li koj tuaj yeem pom, kev ua raws nrog kev noj haus zoo no tsis tau hais txog qhov ntsuas lub cev ntsuas. Qee zaum cov neeg mob tau txais lus pom zoo los ntawm kws kho mob xws li: noj 1500 kcal! Txawm li cas los xij, yuav ua li cas ua qhov no hauv kev coj ua, hauv lub neej txhua hnub?

Butter yog ntshaw kom tsawg kawg thiab hloov nws nrog siv ntau zaub. Cov roj zaub hauv cov roj hauv nruab nrab yog qhov tsim nyog nyob rau hauv tib neeg cov khoom noj khoom haus, tab sis nws siv tsis tas yuav ua rau lub cev hnyav, cov roj calorie cov roj zaub ntau dua cov roj calorie cov ntsiab lus!

Yog tias ib tus neeg noj cov zaub mov sib xyaw, yuav cov zaub mov thiab cov tais uas twb tau npaj rau kev noj, ib feem noj sab nraum zoov, xws li kev suav yuav luag tsis tau. Cov khoom noj khoom haus hauv lub cev tsis muaj tseeb xav tias tsuas yog noj cov khoom ntshiab, nrog rau qhov hnyav thiab suav thiab siv cov roj calorie tshwj xeeb. Qhov no ua tau tsuas yog hauv cov xwm txheej ntawm lub chaw ua noj tshwj xeeb, piv txwv li, ntawm chav ua noj ntawm tsev kho mob.

Nws puas tuaj yeem tswj hwm kev noj zaub mov kom tsis muaj calories ntau, tsis suav nrog calories? Qhov no ua tau yog tias koj tau ua los ntawm cov qauv ntawm cov khoom xaiv tau piav qhia saum toj no. Ntxiv mus, cov kws tshwj xeeb tau lees paub ntev hais tias nws yog ib qho tseem ceeb tsis yog cov lej hauv cov calories uas tus neeg mob yuav tsum tau haus (nws nyuaj rau kev qhia nws rau txhua tus neeg mob), tab sis cov uas tus neeg mob txo nws txoj kev noj zaub mov kom zoo!

Qhov ntsuas ntawm qhov tseeb ntawm cov zaub mov tsis muaj calorie ntau yuav yog qhov ua tiav ntawm qhov tshwm sim: yuag yuag! Yog tias qhov hnyav tsis poob, qhov no qhia tau hais tias tus neeg mob tseem tsis tau txo qis hauv cov calories ntawm nws cov zaub mov noj.

Cov ntaub ntawv ntsuas mob muaj calorie muaj txiaj ntsig rau tus neeg mob li cas? Nws raug nquahu kom muaj cov phau ntawv qhia kev rog thaum muaj lus nug, nrog rau them nyiaj rau cov ntaub ntawv ntawm kev ntim khoom ntawm cov khoom tiav rau txoj kev xaiv zoo thaum yuav lawv.

Cov nyhuv ntawm carbohydrates rau ntawm ntshav qab zib

Muaj cov carbohydrates uas tau yaim yooj yim heev (lawv hu ua - thiaj li yooj yim zom), vim tias lawv tau tsim ntawm cov roj me me thiab tau nrawm rau hauv cov hnyuv. Lawv tam sim ntawd thiab ntau heev nce ntshav qab zib. Nws yog los ntawm cov carbohydrates uas qab zib, zib ntab, ntau ntawm lawv pom hauv cov kua txiv, npias (nws yog nplua nuj hauv malt suab thaj lossis maltose).

Lwm hom carbohydrate (hu ua nyuaj-zom lossis starches) muaj qhov qis dua cov suab thaj. Cov neeg sawv cev ntawm cov khoom lag luam zoo li no: qhob cij, cereals, nplej zom, qos yaj ywm, pob kws. Cov hmoov txhuv nplej siab molecule yog loj, thiab txhawm rau assimilate nws, lub cev tau ua haujlwm kom hnyav. Yog li, cov piam thaj (piam thaj) uas ua los ntawm kev tawg ntawm cov hmoov txhuv nplej siab yuav maj mam nqus, kom tsawg dua qhov nce qib hauv cov ntshav qab zib.

Qhov kev lees txais ntawm cov hmoov txhuv nplej siab ua haujlwm (thiab yog li ua rau muaj kev nce qib hauv qab zib hauv cov ntshav) kev ua noj ua haus: txhua qhov sib tsoo, ntev raug tshav kub. Qhov no txhais tau hais tias kev nce qab zib muaj zog thaum lub caij noj nqaj yuav tiv thaiv tau los ntawm kev siv qee yam hauv kev ua thiab ua noj.

Piv txwv li, nws yog qhov tseeb ntau dua los ua noj qos yaj ywm tsis zoo li qos yaj ywm ci, tab sis rhaub kom lawv tag nrho hauv tev. Nws zoo dua uas tsis txhob noj porridge rau sijhawm ntev. Nws yog qhov zoo dua los ua noj lawv ntawm crumbly, thiab los ntawm cov nplej loj uas tsis tau muab pov tseg (buckwheat, mov).

Nws tiv thaiv qhov nce ntawm cov ntshav qab zib los ntawm kev noj cov zaub mov nrog cov nroj tsuag. Yog li ntawd, nws yog qhov zoo dua los yuav khoom noj qhob cij los yog pob kws, thiab tsis yog los ntawm hmoov zoo. Txiv hmab txiv ntoo tau noj nyob rau hauv hom, tsis yog nyob rau hauv daim ntawv ntawm cov kua txiv.

Kuv puas yuav suav cov carbohydrates?

Tus neeg mob uas muaj ntshav qab zib hom 2 tau txais cov tshuaj uas txo cov piam thaj lossis tsuas yog ua raws li kev noj zaub mov tsis xav kom raug nyiaj pes tsawg ntawm cov khoom noj carbohydrates hauv zaub mov.

Coob tus neeg mob tau hnov txog qhov hu ua “chav ua mov ci,” lossis “hloov khoom noj uas muaj carbohydrate.” Ib txoj kab ke ntawm kev suav zoo li no muaj rau cov neeg mob tau txais insulin. Nws tso cai rau lawv kom correlate tus nqi ntawm cov carbohydrates noj nrog kev noj tshuaj ntawm luv luv ua yeeb yam insulin uas cov neeg mob txhaj ua ntej noj mov.

Qab zib hloov. Ntshav Qab Zib Cov Khoom

Cov txiv ntoo tuaj yeem muab cov khoom noj qab zib uas tsis muaj qab zib ntxiv rau hauv cov ntshav. Tab sis qhov no peb tsuas yog tham txog cov khoom noj tsis muaj qab zib hloov pauv - saccharin thiab aspartame. Cov npe uas peb tau hais txog yog thoob ntiaj teb, qhia txog cov khoom tshuaj tiag tiag hauv lawv.

Kev lag luam (cov lag luam) cov npe ntawm tib cov khoom qab zib tuaj yeem sib txawv, piv txwv li, Surel tau nthuav dav thiab haum rau cov neeg mob ntshav qab zib nrog cov rog dhau, lub cev, cov kab mob Sucrazit yog saccharin. Hauv ntim yuav tsum tau qhia cov npe tshuaj thoob ntiaj teb.

Nrog rau cov txiv hmab txiv ntoo uas tsis muaj hoo maum, thiaj li hu ua suab thaj kuj muaj: xylitol, sorbitol thiab fructose. Txawm hais tias lawv muab cov ntshav qab zib kom tsawg dua, lawv muaj ntau nyob rau hauv calories, yog li lawv tsis tuaj yeem pom zoo rau cov neeg mob uas muaj qhov hnyav dhau. Hom tib neeg mob yuav tsum tsis txhob siv cov khoom noj muaj ntshav qab zib, xws li chocolate, cookies, waffles, jam. Lawv muab siav rau ntawm xylitol lossis fructose, thiab qhov seem ntawm lawv cov khoom siv tuaj yeem muaj cov ntsiab lus siab calorie. Qhov tom kawg, ntxiv rau, tuaj yeem nce qib ntshav qab zib, piv txwv li, hmoov nplej hauv waffles thiab ncuav qab zib, txiv hmab txiv ntoo ntau hauv jam thiab marmalade, thiab lwm yam.

Kev noj nyob tsis zoo

Kev txiav txim siab feem ntau txhais tau tias ntau cov pluas noj thaum nruab hnub (5-6 zaug, tab sis tseem tsis ntau tshaj tom qab 2.5-3 teev) hauv feem me me. Qhov no pab tau rau ntau yam. Ua ntej, yog tias koj ua raws li kev noj zaub mov tsis muaj calorie tsawg, koj yuav xav tias tshaib plab. Cov zaub mov nrawm dua yuav pab txo qis. Thib ob, muab hais tias ib feem me me ntawm cov zaub mov thiab cov khoom noj carbohydrates yog qhov tsawg, qhov no yuav pab txhawb kev ua haujlwm ntawm tus neeg ua haujlwm.

Yog tias muaj qhov tshwm sim zoo li no rau tus neeg mob uas muaj ntshav qab zib hom 2, nws raug nquahu los npaj cov zaub mov fractional.

Nws twb tau hais tias tus neeg mob tus kab mob ntshav qab zib hom 2 mob ntshav qab zib, txawm hais tias nws ua haujlwm hnyav, tsim cov kua dej ntau, tseem tsis muaj peev xwm loj. Nyob rau hauv tej yam kev mob ntawm xws nro, nws yog heev undesirable mus teem dhau los ua lub luag haujlwm nyob rau hauv daim ntawv ntawm ntau noj ntawm carbohydrates. Nws yuav muaj peev xwm tiv nrog qhov me me ntawm cov khoom noj carbohydrate yooj yim thiab qhov nce ntshav hauv cov ntshav qab zib ntau ntau yuav tsis tshwm sim.

Coob tus neeg mob, uas tau teb rau kws kho mob cov lus pom rau kev soj ntsuam cov zaub mov tsis haum, hais tias nyob hauv lawv lub neej qhov no tsis yooj yim sua. Kuv tsis xav noj thaum sawv ntxov, Kuv tsis muaj sijhawm ua haujlwm thaum nruab hnub, thiab vim li ntawd, lub sijhawm zaub mov xa khoom tseem ceeb thaum yav tsaus ntuj. Nws yog qhov nyuaj heev rau kev txwv koj tus kheej thaum yav tsaus ntuj nrog kev ua txhua hnub, vim tias kev tshaib kev nqhis, ntawm chav kawm, muaj zog heev, thiab tseem muaj lub siab xav so tom qab kev ntxhov siab ntawm hnub ua haujlwm, uas zaub mov tseem pab. Tib lub sijhawm, kev tawm dag zog thaum tav su feem ntau yog qhov tsawg thiab tsis muaj txoj hauv kev los noj cov calories uas tau noj.

Cov xwm txheej no yuav tsum tau sim hloov. Ua ntej tshaj plaws, kev qhia ntawm cov zaub mov ntxiv thaum nruab hnub yuav pab tau, qee zaum txawm tias ua ntej tawm haujlwm, kom tsis muaj kev tshaib kev nqhis uas ua rau kev noj mov ntau dhau thaum tuaj txog hauv tsev. Ib qho ntxiv, kev npaj cov zaub mov ntxiv yog qhov yooj yim heev. Koj yuav tsum nkag siab hais tias txiv av pias, txiv kab ntxwv kuj yog tau noj txhua yam, thiab ntxiv rau, thaum cov txiv hmab txiv ntoo noj cais tawm ntawm lwm cov zaub mov, yuav tsis muaj kev nce qib hauv qab zib. Ntxiv mus, thaum nruab hnub, cov theem ntawm kev ua haujlwm hauv lub cev hauv yuav luag txhua tus neeg yog qhov siab tshaj plaws. Thiab cov leeg ua haujlwm pab txo qis cov ntshav qab zib.

Nws tseem muaj txiaj ntsig muaj nyob hauv tsev qee qhov muab cov khoom noj tsis muaj zaub mov thiab dej qab zib, kom lawv nyob ntawm tes thaum muaj kev tshaib plab.

Cov Khoom Noj Ntawm Cov Khoom Noj Uas Tsis Muaj Feem Xyuam

Yog lawm, cov neeg mob ntshav qab zib hom 2 tsis muaj qhov hnyav tshaj nws tsis tas yuav txwv caloric kom tsawg. Lub hauv paus ntawm lawv cov zaub mov noj yuav tsum yog qhov txo qis hauv cov nyhuv ntawm cov khoom noj carbohydrates rau cov ntshav qab zib.

Ob peb txoj cai los pab ua kom koj cov ntshav qab zib tsis txhob nce siab tom qab noj mov:

1. Cov zaub mov yuav tsum muaj ntau ntawm cov ntoo (cog ntoo) feem ntau hauv cov zaub.
2.Nws raug nquahu kom txo qis ntawm kev ua noj ntawm carbohydrates kom tsawg li tsawg (tsis txhob zom lossis rwj cov zaub mov muaj hmoov nplej).
3. Qab zib thiab tej khoom qab zib yuav tsum tau yuav luag cais ntawm cov zaub mov.
4. Nws raug nquahu kom soj ntsuam txoj cai ntawm fractional khoom noj haus, piv txwv li faib cov khoom noj carbohydrates hauv 5-6 koob ib hnub rau qee qhov me me.

Khoom noj khoom haus ua rau cov roj ntsha txhaws thiab ntshav siab heev

Kev noj zaub mov zoo ntawm cov neeg mob ntshav qab zib hom 2 mob ntshav qab zib nrog concomitant kub siab los yog lub cev tsis ua hauj lwm ntawm cov metabolism hauv lub cev, lub npe hu ua dyslipidemia (piv txwv li, mob ntshav siab), nws muaj nws cov haujlwm tseem ceeb.

Yog hais tias tus neeg mob muaj lub cev nyhav dhau, tom qab ntawd nws txoj kev txo qis yuav muaj txiaj ntsig zoo rau cov ntshav qab zib, thiab theem ntawm cov ntshav siab, thiab cov rog hauv siab siab. Txawm li cas los xij, ib leeg nyob ntawm no yuav tsis txaus. Muaj kev noj zaub mov ntxiv rau cov kab mob dyslipidemia. Lawv los tsuas yog los ntawm kev ua kom tsawg ntawm cov zaub mov muaj nplua nuj nyob hauv cov roj nyeem roj thiab roj (cholesterol).

Cov tshuaj no muaj nyob hauv cov tsiaj rog, qe, nqaij npuas, nqaij nyuj, nqaij yaj, rog rog. Kev siv cov khoom lag luam no yuav tsum txwv tsis pub tsawg, thiab rov qab, nce qhov feem ntawm cov ntses, zaub mov thiab zaub rau hauv cov zaub mov noj. Nws yog qhov muaj txiaj ntsig los siv roj zaub es tsis txhob siv cov tsiaj rog, tab sis nws cov nyiaj tseem yuav tsum muaj ntsis (cov roj calorie cov roj zaub yog qhov siab dua li butter, tab sis koj tsis tuaj yeem ntxiv qhov hnyav!).

Hauv qab no yog cov ncauj lus kom ntxaws ntawm cov khoom hauv peb pawg uas muaj cov teebmeem sib txawv ntawm cov rog rog.

1. Cov khoom no yuav tsum tau muab pov tseg (lawv muaj ntau cov roj khov thiab roj):

butter, nqaij npuas, nqaij mutton thiab nqaij nyug siab, qab qab zib, roj qab rog, roj txiv maj phaub thiab roj av,
mis nyuj, khoom noj siv mis (nrog rau cov kua mis nyeem qaub) ntawm cov ntsiab lus zoo thiab roj, cov tsev cheese ntau dua li 4% thiab cheeses ntau dua 30% rog,
nqaij npuas, tawm haujlwm (mob siab, ob lub raum, lub siab, lub hlwb), hnyuv ntxwm, hnyuv ntxwm, hnyuv ntxwm, nqaij npuas, nqaij nqaij, nqaij qaib,
khaub noom, ncuav qab zib, ncuav qab zib, chocolate, chocolate,
cov pizza, cov dev kub, tej daim, thiab lwm yam.
caviar liab thiab dub,
nkaub qe (tsis pub ntau tshaj 3 nkaub ib as thiv twg raug tso cai).

2. Cov zaub mov no tuaj yeem noj rau hauv kev sim (muaj cov rog tsawg thiab roj cholesterol):

muag margarine, mayonnaise thiab lwm yam kua ntsw sau tias "muaj cov hauv siab",
cov mis nyuj thiab mis nyuj ua los ntawm 1-2% rog, tsis muaj roj-tsawg tsev cheese, cheeses tsawg dua 30% rog,
cov nqaij ntshiv, nqaij nyuj, menyuam yaj, nqaij qaib tsis muaj nqaij,
cws, roob ris.

3. Cov khoom no tuaj yeem siv kom yooj yim (tsis muaj los yog yuav luag tsis muaj cov roj khov thiab roj cholesterol):

zaub, tshuaj ntsuab, txiv hmab txiv ntoo, nceb,
ntses
zaub roj (txiv ntseej, paj noob hlis, pob kws, kua taum),
txiv ntoo
qhob cij (nyiam dua wholemeal),
cereals, legumes, nplej zom,
tau cov txiv ntseej
cov khoom ua kua thiab cov khoom tiav ib nrab (muab hais tias lawv tau npaj yam tsis ntxiv tsiaj rog!).

Kuj tseem muaj cov lus qhia noj haus ntxiv rau cov neeg mob ntshav siab. Hauv qhov no, ib qho tseem ceeb tshaj plaws yog qhov kev txwv tsis pub yoo ntsev ntau. Nyob rau hauv ib txwm mob (thaum tsis muaj zog tawm hws), ib tus neeg xav tau ntsev txog 1 g tauj ib hnub. Tab sis peb tau swm cov qab ntsev cov zaub mov qab ntsev thiab muaj txiaj ntsig zoo tshaj tus nqi no, noj ntau txog 10 g ib hnub, lossis ntau dua.

Txo cov ntsev ntxiv yuav pab kev kho mob ntshav siab, tsis hais tus neeg mob puas tau noj tshuaj. Txhawm rau kom ua tiav qhov txiaj ntsig zoo, kev noj ntsev yuav tsum tsis pub tsawg 5 g nyob rau ib hnub (thiab yog tias tus neeg mob tau o - txog 3 g). Tsib grams ntsev yog me nyuam diav tsis muaj thawj.

Yog tias koj ua raws nraim li cov lus pom zoo, koj yuav tsum ua zaub mov noj yam tsis ntxiv rau ntsev, thiab tom qab ntawd ntxiv koj feem los ntawm kev ntsuas yav dhau los. Quav khoom noj tsuas yog thaum xub thawj zoo nkaus li tsis qab, feem ntau tom qab ob peb lub lis piam tau siv mus rau nws thiab cov zaub mov qub pib nkag siab zoo li cov ntsev. Txhawm rau dai cov saj, tshwj xeeb tshaj yog nyob rau hauv lub caij nyoog ntawm kev quav tshuaj, koj tuaj yeem siv cov tshuaj ntsuab tshiab thiab qhuav, cov txuj lom, uas tsis ntxiv cov ntsev, kua txiv lws suav, horseradish, kua txiv qaub.

Nws yuav tsum tau yug los rau hauv lub siab tias muaj ntau cov khoom noj uas muaj ntsev ntau, thiab yog tias lawv tau koom nrog hauv cov kab noj, tsis muaj kev txwv ntsev yuav ua tau nrog txhua lwm yam kev ntsuas. Cov khoom lag luam suav nrog cov hnyuv ntxwm, nqaij siav, zaub mov thiab marinades, npaj cov kua ntsw, ketchup, taum pauv, qab ntsev, noob txiv, bouillon cub, kua zaub hauv hnab, seasonings nrog ntsev ntxiv. Thov nco ntsoov tias ntau ntawm cov khoom lag luam teev saum toj no tsis tau pom zoo rau cov rog thiab cov roj ntshav tsis ua haujlwm!

Nws tuaj yeem tsim kev phom sij rau txhua qhov xwm txheej saum toj no nkaus xwb hauv qhov ntau thiab tsawg! Vim tias nws cov lus qhia hauv calorie ntau npaum li cas (7 kcal rau 1 g), cawv tuaj yeem pab txhawb qhov hnyav, ntxiv rau, nws cuam tshuam ncaj qha rau kev ua haujlwm ntawm cov rog metabolism thiab ntshav siab.

Peb tuaj yeem hais tias txhua yam uas tau tham txog sab saud yog cov hauv paus ntsiab lus ntawm kev noj zaub mov zoo. Cov khoom noj haus zoo li no yuav pab tau zoo tsis yog rau cov neeg mob ntshav qab zib mellitus nrog cov kab mob hauv lub plawv los ntawm kev mob plawv, tabsis tseem yuav pab rau lawv tsev neeg thiab.

Hauv kev xaus, nws yuav tsum raug sau tseg tias ntawm cov kev pheej hmoo txaus ntshai rau cov kab mob plawv, kev haus luam yeeb yog ib qho ntawm thawj qhov chaw. Nws yog qhov tsim nyog los koom nrog qhov kev tsim txom no! Qhov no siv rau ib tus neeg muaj kev noj qab haus huv zoo tag nrho, thiab txawm hais tias muaj ntshav qab zib mellitus, kev hnyav dhau, ntshav siab, dyslipidemia, qhov ua tau los ntawm kev haus luam yeeb yog qhov tseem ceeb.

I.I. Dedov, E.V. Surkova, A.Yu. Maj