Hais txog mob taub hau > Noj qab zib rau cov ntshav qab zib

Kev noj cov ntshav qab zib kom zoo rau ib tus neeg noj qab haus huv yog suav tias yog 3.3-5.5 mmol / L. Thaum nruab hnub, qhov ntsuas no muaj qee qhov hloov pauv - qhov no zoo li qub.

Nws kuj tseem tsim nyog xav txog qee yam ntxiv, xws li cev xeeb tub, mob hnyav, ntxhov siab hnyav, kuj tseem cuam tshuam txog qib qab zib. Raws li txoj cai, nws yog ib txwm tsis muaj kev ntsuas tshwj xeeb.

Hyperglycemia yog ib qho kev nce ntxiv hauv cov piam thaj saum toj no 5.5 mmol / L. Koj tuaj yeem txiav txim siab qhov tshwm sim muaj ntshav qab zib yog tias ob qho kev ntsuas tshuaj tau ua nyob rau qee lub sijhawm ntev qhia tias muaj qib 7.0 mmol / l lossis ntau dua

Txawm hais tias cov ntshav qab zib nce me ntsis, koj yuav tsum rov qab xav dua txog cov zaub mov noj. Nws raug nquahu kom dhau los ua kev kuaj mob, tshwj xeeb - txhawm rau kuaj xyuas tus mob ntawm tus kabmob (ultrasound, kuaj ntshav rau enzymes pancreatic, urinalysis rau ketone lub cev yuav pab tau rau qhov no).

Tus yam ntxwv noj haus zoo

Cov zaub uas tsis muaj hmoov nplej, tsis yog cov txiv hmab txiv ntoo uas muaj qab zib, nqaij ntses, nqaij ntses uas tsis muaj rog, nqaij ntshiv, zaub mov, mov ci tag nrho yog qhov tseem ceeb hauv kev noj haus.

Qab zib yog hloov los ntawm xylitol lossis sorbitol. Kuj txwv yog kev siv ntsev, qos yaj ywm, carrots, beets, taum ntsuab.

Cov khoom tuaj yeem muab rhaub, ci, ntxig, kib (hom tom qab yog siv tsawg dua li lwm tus).

Tshuaj lom neeg muaj pes tsawg leeg ntawm cov zaub mov:
Carbohydrates: 300-350 g
Cov Proteins: 80-90 g
Cov rog: 70-80 g
Ntsev: tsis ntau tshaj 12 g
Cov kua ua dej pub dawb: txog 1.5 l
Kwv yees tus nqi caloric txhua hnub: 2200-2400 kcal

Noj qab zib kom ntau

Cov khoom tsis muaj hmoov nplej thiab mov ci - txog 300 g ib hnub (hom mov ci: nplej, protein-bran, los ntawm hmoov nplej qib 2, protein-nplej)
Zaub kua zaub, borsch, zaub qhwv kua zaub, beetroot, okroshka (nqaij, zaub), kua zaub tsis muaj zog
Nqaij thiab nqaij qaib (nqaij nyuj, nqaij tsiaj, nqaij npuas edged, luav, yaj, nqaij qaib, qaib ntxhw)
Mob ntshav qab zib thiab noj hnyuv ntxwm
Boiled tus nplaig
Nyob kas poom ntses nws cov kua txiv
Lub siab
Tsawg rog Ntses
Cov mis nyuj, dej qab zib-mis, muaj roj tsawg thiab ib nrab roj cheese, qab zib (me me), cov rog tsawg thiab tsis qab ntsev heev
Qe (qe (txwv - txwv)
Hlaws barley, barley, buckwheat, millet, oatmeal porridge
Ob txhais ceg
Cov zaub uas tsis ntau tshaj 5% carbohydrates (zaub qhwv, taub dag, taub dag, zaub xas lav, txiv lws suav, dib, eggplants yog qhov muaj feem thib)
Khoom noj txom ncauj: vinaigrettes, zaub xam lav los ntawm zaub los yog nqaij ntses nyoo, zaub caviar, soaked herring, nqaij jelly, nqaij ntses ntses
Cov txuj lom thiab cov kua ntses ntawm cov kua zaub uas tsis muaj zog thiab zaub kua zaub
Dej qab zib: zaub thiab txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo, kas fes nrog mis, teas, rosehip broth
Txiv Hmab Txiv Ntoo thiab Txiv Hmab Txiv Ntoo tsis qab zib
Khoom qab zib: jelly, mousse, sambuca, txiv hmab txiv ntoo stewed, khoom qab zib rau cov piam thaj hloov, zib ntab (txwv)
Cov rog: cov roj zaub, butter thiab ghee

Raug tshem tawm ntawm kev noj haus:
Cov khoom lag luam los ntawm puff thiab pastry
Cov nplua nuj kua zaub
Mis kua zaub nrog semolina lossis mov
Rog ntau yam ntawm ntses, nqaij qaib, nqaij
Nqaij cov nqaij, nqaij ntses, kaus poom hauv cov roj, roj ntses
Cov ntsev ua rog Los yug
Qab zib curd
Cov tshuaj nplaum
Semolina, nplej polished, nplej zom
Pickles thiab pickles
Cov txiv ntoo qab zib: txiv hmab, txiv tsawb, raisins, hnub tim, figs
Cov kua txiv qab zib thiab dej qab zib
Qab zib, qab zib, jam, mis nyuj khov
Rog, qab ntsev, ntsim kua ntses
Ua Noj Ua Rog thiab Nqaij Nqaij

Ntawv qhia zaub mov xaiv

Thawj pluas tshais: cov nqaij npuas muaj roj tsawg cheese, buckwheat porridge nrog mis nyuj, rosehip broth
Thib ob noj tshais: kua txiv hmab txiv ntoo tsis muaj qab zib lossis los yog muab pob kws ua kom tiav
Noj su: tus neeg tsis noj nqaij borsch, steamed meatballs nrog mis nyuj, jelly thiab tshuaj yej
Khoom txom ncauj: cov txiv hmab txiv ntoo tsis qab zib
Noj hmo: stewed zaub qhwv, ntses ci hauv cov kua ntses (koj yuav tsum rhaub nws ua ntej), tshuaj yej
Ua ntej yuav mus pw: yogurt ua los ntawm cov mis nyuj skim los yog kefir

Txij thaum yau los, lawv tau sim qhia rau peb cov hauv paus ntawm kev noj zaub mov kom zoo. Thiab txawm hais tias raws li peb paub lawv zoo, hauv kev coj ua peb tsis tshua pom lawv.

Uas tom qab ua rau muaj ntau yam teeb meem kev noj qab haus huv. Hauv kev, rau cov ntshav qab zib ntau heev. Txawm li cas los xij, qhov kev hloov pauv no tuaj yeem raug kho.

Nws yog ib qho tsim nyog los hloov txoj kev ua neej, txhim kho kab lis kev cai ntawm khoom noj khoom haus, kos kwv yees li ntawv qhia zaub mov kom ntshav qab zib rau ib lim piam, thiab ua qee qhov kev tawm dag zog me me. Ntev mus ntev, qhov no yuav dhau los ua koj lub neej.

Kev nce siab hauv cov ntshav qab zib tshwm sim los ntawm kev cuam tshuam ntawm cov metabolism hauv cov metabolism. Cov tshuaj Insulin, uas tsim tawm kom tshem tawm cov piam thaj hauv lub cev ntau dua, tsis hais los yog tsis tsim nyob rau hauv lub ntim uas ploj lawm. Kev tsis tso ntshav qabzib ntau dhau los ua kev puas tsuaj rau cov hlab ntsha thiab cov plab hnyuv siab raum, uas ua rau ntau yam kabmob. Cov xwm txheej tseem ceeb ntawm tus kab mob no yog kev noj zaub mov tsis zoo thiab kev ntxhov siab.

Kev nce siab hauv cov ntshav qab zib tuaj yeem kuaj tau ntawm nws tus kheej. Yog tias koj pom qee cov tsos mob no nyob hauv tsev, tom qab ntawd koj yuav tsum tau sab laj nrog cov kws kho mob thiab kuaj koj cov ntshav.

Cov tsos mob

kev nqhis dej
nkees
qhov ncauj qhuav thiab ua pa tsw phem
mob taub hau
ib ntus loog ntawm nqua,
qhov txhab zoo maj mam kho
khaus tawv
zis los ntawm lub cev yog tas nrog mob,
kev xav ntawm xeev siab
pom kev pom.

Ntxiv nrog rau kev noj tshuaj, koj yuav tsum ua raws li kev noj haus, thiab tsis tsuas yog txwv koj tus kheej kom muaj khoom qab zib, raws li coob leej neeg xav yuam kev. Koj kuj yuav tsum nrog koj tus kws kho mob tham txog cov ntawv qhia txog kev txo cov ntshav qab zib rau ib lim piam, vim tias ntxiv rau cov piam thaj hauv ntshav siab, koj yuav muaj lwm yam kab mob uas ua rau muaj kev txwv tsis pub siv cov khoom lag luam.

Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau cov poj niam hauv qhov xwm txheej, txij li kev siv tshuaj yeeb yog txwv rau lawv thiab kev noj cov vitamins ntau hauv lub cev yog qhov tseem ceeb. Hauv qhov no, txoj kev kho cov piam thaj tseem ua tau tsuas yog nrog kev pab ntawm cov khoom.

Qab zib cov ntsiab lus nyob hauv lub cev tuaj yeem tshwm sim nrog kab mob viral, cev xeeb tub, thiab cov tsos mob premenstrual hauv cov poj niam.

Kev noj haus

Muaj ntau cov khoom noj pom zoo yuav pab kom koj tau txais qhov khoom noj sai uas muaj cov rog carb tsawg. Kev kho suab thaj theem li qub yuav pib tshwm sim tom qab txog rau hnub peb. Tsis tas li ntawd, koj cov roj (cholesterol) yuav qis dua, koj cov ntshav siab yuav zoo tuaj, thiab koj qhov o yuav tsawg dua. Txhua qhov tsos mob tsis zoo yuav pib thim mus rau yav dhau los, thiab lub cev yuav hnov qhov kaj.

Thiab txawm hais tias kev noj zaub mov kom txo qis ntshav qab zib rau txhua hnub tau xaiv ib tus zuj zus, nws muaj qee yam ntsiab lus rau txhua tus neeg mob:

cov zaub mov yuav tsum tsib mus rau rau zaus ib hnub,
cov feem me me, overeating yog txwv tsis pub txwv,
haus dej kom ntau (yam tsawg kawg 1.5-2 liv dej),
noj ib qhov nqi ntawm calories ib hnub (2300-2400),
noj mov yuav tsum nruj me ntsis,
Tsis txhob muaj cov khoom lag luam los ntawm daim ntawv txwv tsis pub tshaj,
cov khoom noj uas feem ntau ntawm cov carbohydrates yuav tsum noj thaum sawv ntxov, txiv hmab txiv ntoo ua ntej 4 p.m.

Ua haujlwm dhau sijhawm, cov cai no yuav tsis cuam tshuam koj lub neej. Ua nws tus cwj pwm los saib cov ntsiab lus tsis muaj calorie ntawm cov khoom ntawm daim ntawv lo.

Yuav chav ua noj nplai - lawv yuav pab koj kom tsis txhob raug ntau dhau thiab suav cov khoom noj tsis muaj calorie ntawm lub tais. Yog tias koj tsis ntseeg tias koj yuav muaj sijhawm noj mov, nco ntsoov tias yuav tsum ntim txiv ntoo, haus cawv lossis lub thawv ntim su hauv koj lub hnab.

Hnub Monday

tshais: millet porridge thiab txiv hmab txiv ntoo, kas fes, tshuaj yej lossis chicory,
tshais thib ob: rosehip si, qhob cij,
noj su: stewed zaub nrog nqaij qaib, ib daim ntawm cov mov ci tag nrho,
yav tsaus ntuj tshuaj yej : txiv mab txiv ntoo nyias muaj kua nrog kefir,
noj hmo: cov nplej daj ua zaub xyaw zaub.

tshais: cov nqaij npuas muaj roj tsawg nrog txiv hmab txiv ntoo lossis cov txiv ntseej, kas fes nrog ntxiv cov mis nyuj uas tsis muaj rog, khob cij,
tshais thib ob: ob lub txiv kab ntxwv
noj su: nqaij ntshiv kua zaub, chav ntses patties, compote,
yav tsaus ntuj tshuaj yej : ob-lub qe omelet, Kua,
noj hmo: stewed zaub qhwv nrog nqaij qaib, ib daig ntawm qhob cij.

tshais: tsis muaj rog mis plhaw zaub ntsuab, tshuaj yej ntsuab,
tshais thib ob: ib khob ntawm kefir, qhob cij,
noj su: zaub stew nrog nqaij ntshiv, ib qho hlais ntawm cov qhob cij tseem,
yav tsaus ntuj tshuaj yej : zaub qhwv dawb nrog txiv ntseej roj, khob cij,
noj hmo: hau ntses los yog noj ntses ntses, zaub xam lav uas tsis hnav.

tshais: ob lub qe hau, zaub xam lav ntawm zaub tshiab, kas fes,
tshais thib ob: muaj roj-tsawg tsev cheese nrog txiv hmab txiv ntoo,
noj su: borsch tsis muaj nqaij, nqaij ntses,
yav tsaus ntuj tshuaj yej : rosehip kua txiv, txiv hmab txiv ntoo,
noj hmo: nqaij nyuj hau, dej xas liab.

tshais: tsev cheese casserole tsis muaj hmoov nplej, tshuaj ntsuab tshuaj ntsuab,
tshais thib ob: ob lub txiv av
noj su: nqaij qaib hau, buckwheat, cowberry compote,
yav tsaus ntuj tshuaj yej : txiv hmab txiv ntoo thiab txiv hmab txiv ntoo nyias tsis muaj hnav,
noj hmo: yaj nqaij nyuj noj zaub, kua txiv apple tsis muaj qab zib.

Hnub Sunday

tshais: ob-lub qe omelet, qhob cij, unsweetened tshuaj ntsuab tshuaj yej,
tshais thib ob: kua txiv hmab txiv ntoo los yog kua txiv uas tsis ntxiv qab zib, khob cij,
noj su: mis kua zaub nrog millet, chav cutlet, txiv hmab txiv ntoo compote,
yav tsaus ntuj tshuaj yej : tsev cheese nrog apricots qhuav,
noj hmo: hau los yog ci nqaij qaib, zaub pob zaub xam lav nrog butter.

Ua raws li lub siab ntawm cov tais diav hauv cov ntawv qhia zaub mov, koj tuaj yeem hloov chaw nyob rau hnub, hloov nrog lwm tus ua los ntawm cov khoom tsim nyog.

Koj tuaj yeem tsuas yog lub caij nrog ntsev thiab kua txob dub. Tso cai rau kev kho cua sov - ua noj, grilling, ncu, ci tsis ntxiv roj. Fried txwv tsis pub.

Yog tias tom qab ob peb teev koj hnov tshaib plab, koj tuaj yeem haus ib khob kefir, noj tsev cheese lossis tej yam me me heev, muaj tsawg kawg nkaus ntawm calories thiab carbohydrates.

Cov Khoom Txwv Txwv

Kev noj haus rau cov neeg uas muaj ntshav qab zib cov ntshav tsis suav nrog kev siv cov khoom lag luam hauv qab no:

qab zib, khoom qab zib,
butter thiab lard,
pickled pieces,
rog ntses, caviar,
dej qab zib: kua nrog ntxiv qab zib, dej qab zib,
hnyuv ntxwm, cov khoom lag luam yeeb,
thiab lwm yam kua txob,
nplej zom
cov kaus poom zaub mov
rog lossis khoom noj siv mis: qab zib, cheeses, ci lus, yogurts, curd,
ci
cawv

Nov yog daim ntawv teev cov khoom lag luam uas koj tuaj yeem ruaj ntseg mus rau hauv lub txee tam sim. Siv zog nrog zaub thiab txiv hmab txiv ntoo. Hmoov tsis zoo, qee qhov kev txwv yog raug yuam rau lawv vim yog cov ntsiab lus siab ntawm fructose thiab yooj yim carbohydrates.

Cov zaub mov rau cov neeg mob ntshav qab zib hauv lub siab tsis suav nrog:

taum
taub dag
qos yaj ywm
hau dos,
beets
carrots
kev kho cua sov txiv lws suav
kua txob qab heev
tsawb
txiv qaub
txiv kab ntxwv qaub.

Groats kuj tseem yuav tsum tau ua tib zoo xaiv. Hauv kev txwv nruj heev yog semolina, txhuv dawb, pob kws. Millet thiab hlaws barley yog qee zaum siv tau.

Koj tuaj yeem noj cov ncuav cij xwb (los ntawm cov hmoov txhuv nplej los yog los ntawm), tab sis tsis ntau tshaj peb daim tauj ib hnub. Koj tuaj yeem hloov lub khob cij. Tab sis tsuas yog qee yam ntawm lawv xwb. Qe - tsis pub ntau tshaj ib hnub.

Yog tias koj xav tias yuav tsum muaj khoom qab zib, nws tsis tshua muaj txiaj ntsig los siv cov khoom qab zib, marmalade, marshmallows lossis marshmallows.

Cov Khoom Siv Kho Mob

Nrog qab qab zib, nws muaj cai noj:

cov zaub uas muaj pes tsawg lub carbohydrates: zucchini, txaij, zaub qhwv (dawb, xim, hiav txwv), zaub xas lav, dib, txiv lws suav thiab dos (tsis tas kho kom sov thiab tsis ntau), tshuaj ntsuab, qej, kua txob, zaub ntsuab, zaub ntsuab, nceb,
nqaij thiab ntses: txhua hom ntawm cov ntses muaj roj tsawg, nqaij yaj, nqaij npuas ntshiv, veal, nqaij nyuj, nqaij qaib thiab nqaij qaib cov txwv nqaij, luav. Tsis tas li tus nplaig thiab mob siab. Yuav kom tsis txhob tawm ib tug os. Koj tuaj yeem ua kom txawv cov khoom noj nrog cov nqaij nruab deg,
txiv hmab txiv ntoo thiab txiv ntseej: txiv pos nphuab, lingonberries, rosehips, dib liab, txiv apples,
cereals: buckwheat, nplej xim av, oatmeal, pias,
haus: ntsuab thiab dawb tshuaj yej, hibiscus tshuaj yej, tshuaj ntsuab teas thiab decoctions, haus cov txiv hmab txiv ntoo tsis qab zib thiab kua txiv, kas fes, dub tshuaj yej, zaub kua txiv, kua txiv tsis ntxiv qab zib.

Xws li kev xaiv ntawm cov khoom yuav muab koj nrog qhov tsim nyog txhua hnub kev noj haus hauv cov zaub mov, txo qis kev noj haus ntawm cov carbohydrates thiab cov tsiaj rog. Nws yuav zoo siv los ua ke noj zaub mov noj nrog kev ua si ntawm lub cev. Lawv yuav tsis coj koj ntsib teeb meem ntau, tab sis yuav pab kom tsis txhob muaj kev ntxhov siab, uas yuav cuam tshuam rau cov piam thaj.

Sim ua kom tsis txhob muaj kev ntxhov siab, lub cev nyhav thiab lub siab ua haujlwm. Siv sijhawm nyob sab nraum zoov ntau dua.

Cov hauv paus ntawm kev noj haus kev kho mob

Tus poj niam lub cev tseem muaj mob yooj yim rau kev mob ntshav qab zib, tshwj xeeb yog tom qab 50 xyoo. Yog li ntawm lub hnub nyoog no, koj yuav tsum mus ntsib tus kws kho endocrinologist tsawg kawg ib xyoos ib zaug. Yog tias koj tsis muaj sijhawm txaus mus pw hauv tsev kho mob, txais ib qho glucometer. Cov ntshav qabzib feem ntau muaj nqis ntawm 4.1 - 5.9 mmol / L. Nrog lub hnub nyoog, tus nqi yuav nce siab me ntsis, nce mus rau 6.9 mmol / L.

Yog tias cov piam thaj hauv ntshav ntawm 7 lossis 8 mmol / l raug tshuaj xyuas tas li ntawm lub plab khoob, tom qab ntawd ib tus neeg yuav tsum xav txog kev txo nws, vim qhov mob no hu ua kev mob ntshav qab zib thiab, yog tias kev kho mob tsis quav ntsej, ib hom ntshav qab zib insulin feem ntau yuav tshwm sim.

Dab tsi yuav tsum noj haus nrog cov piam thaj hauv ntshav siab - hauv thawj qhov chaw, nws tshem tawm kev noj haus ntawm cov carbohydrates thiab cov dej sib npaug.

Rau cov neeg uas muaj lub luag haujlwm ntawm kev ua kom cov ntshav qab zib kom tsawg, koj yuav tsum ua raws li txoj cai hauv qab no:

tshem tawm cov khoom lag luam nrog "npliag" carbohydrates - qab zib, chocolate, khoom qab zib, khoom qab zib ua los ntawm cov hmoov nplej, dej qab zib, txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo.
muab qhov nyiam ua noj thiab hau siav,
soj ntsuam kev noj qab nyob zoo - tso dej cawv, haus luam yeeb,
yog tias koj rog dhau, txo cov calories kom tsawg mus 1800 - 200 kcal,
ua raws li lub hauv paus ntsiab lus ntawm kev xaiv khoom noj nrog glycemic index qis,
cov khoom noj txhua hnub suav nrog kev siv cov khoom noj siv mis, vim muaj qhov ntsuas cov roj ua kom muaj zog.

Rau ntau tus neeg, saib cov cai saum toj no, lo lus nug tshwm sim ntawm qhov no txhais li cas - glycemic thiab insulin indices. Nws yog cov ntsuas no tau siv hauv kev npaj noj tshuaj kho mob.

Txhawm rau txo cov ntshav qab zib hauv cov neeg laus thiab menyuam yaus, nws tseem ceeb tsis yog tsuas yog xaiv cov khoom noj rau cov zaub mov noj, tab sis tseem yuav tsum ua zaub mov kom raug rau lawv kom tsis txhob noj cov zaub mov muaj calorie ntau thiab roj cholesterol ua rau muaj kev phom sij rau kev noj qab haus huv.

Qhov tseeb yog hais tias nrog tus kab mob "qab zib", qhov xav kom thaiv cov hlab ntshav nce ntxiv, thiab cov roj (cholesterol) phem yog ib qho ntawm nws qhov teeb meem.

Cov zaub mov yog npaj raws li hauv qab no:

Kev noj zaub mov noj nrog cov ntsiab lus saum toj no tuaj yeem siv tsis yog tias cov piam thaj hauv ntshav tau nce siab hauv tus neeg laus thiab menyuam yaus, tab sis kuj tseem muaj ntshav siab.Feem ntau, cov kev cai ntawm kev noj zaub mov cuam tshuam txog kev noj zaub mov kom zoo - lawv ib txwm ua haujlwm ntawm lub plab zom mov, tshem tawm qhov hnyav tshaj thiab cov cholesterol tsis zoo.

Cov ntawv qhia zaub mov rau txhua lub limtiam yog ua los ntawm cov khoom noj muaj qhov qis GI thiab qhov siab insulin.

Glycemic (GI) thiab Insulin (II) Cov Khoom Lag Luam Index

GI yog tus nqi ntawm kev zom thiab tawg ntawm cov piam thaj hauv cov ntshav tom qab noj ib yam khoom lossis haus dej haus. Kev noj haus kom ntshav qab zib cov ntshav qab zib yog ua los ntawm cov khoom noj muaj txiaj ntsig glycemic txog 49 chav nyob. Cov khoom lag luam no tsuas muaj nyuaj ua kom zom cov carbohydrates. Nrog cov piam thaj siab, cov khoom lag luam nrog qhov nruab nrab glycemic tus nqi ntawm 50 - 69 units yuav tsum tau muab cais tawm ntawm cov ntawv qhia zaub mov. Tab sis yog tias cov piam thaj cov dej qab zib tau ruaj khov, tom qab ntawd nws raug tso cai rau suav nrog cov khoom lag luam no txog peb zaug hauv ib lub lis piam hauv kev noj haus, ib qho kev pabcuam ncav cuag 150 grams.

Cov khoom lag luam uas muaj cov "tsis muaj" carbohydrates, lawv qhov ntsuas yog 70 units thiab sab saud, yuav tsum tawm ntawm cov ntshav qab zib lub rooj mus ib txhis, vim los ntawm lawv cov concentration ntawm cov piam thaj hauv cov ntshav nce mus rau qhov tsis txaus ntseeg.

Nrog rau kev nce ntshav cov ntshav qab zib, yuav tsum tau them rau cov zaub mov uas muaj cov roj insulin siab. Tus nqi qhia tau tias yuav ua li cas sib sib zog nqus dej ntawm cov txiav ua rau ib qho khoom lag luam tshwj xeeb (nws ua cov tshuaj insulin). Cov tshuaj insulin ntau tshaj yog cov khoom siv mis thiab mis nyuj.

Txhawm rau ua kom cov ntshav suav ua kom zoo li qub, cov khoom lag luam yuav tsum ua raws li cov lus hauv qab no:

tsis tshua muaj glycemic Performance index
siab insulin index,
cov ntsiab lus tsis muaj calorie.

Nws yog qhov ua txhaum vim tias ntseeg tias cov zaub mov muaj calorie tsawg yog rau tus neeg uas muaj teeb meem rog dhau.

High-calorie zaub mov tsis zoo cuam tshuam rau kev ua haujlwm ntawm lub txiav thiab pab ua rau txhaws cov hlab ntshav, vim nws muaj qhov ntsuas siab ntawm cov roj (cholesterol) phem.

Cov Khoom Tseem Ceeb

Ntshav qab zib cov ntshav cov zaub mov yuav tsum muaj nyob hauv koj cov zaub mov noj kom tsawg. Thawj qhov chaw nyob hauv daim ntawv no tau yob los ntawm cov khoom noj mis nyuj uas muaj suab thaj - kefir, yogurt, yogurt hauv tsev, kua mis uas muaj suab thaj.

Cov ntawv qhia zaub mov rau txhua hnub yuav tsum tau muab tso ua ke kom lub cev tau txais tag nrho cov vitamins thiab minerals uas tsim nyog. Tom qab tag nrho, kev nce siab hauv cov piam thaj tsis cia nws nqus cov txiaj ntsig zoo.

Kev noj zaub mov zoo rau lub cev kuj yog siv los ua zaub mov. Yog li, ib tus neeg yuav tsum tsis txhob muaj kev tshaib kev nqhis thiab kev noj qab haus huv. Qhov ua tau zoo tshaj ntawm cov zaub mov yog tsib mus rau rau zaus nyob rau ib hnub, hauv qee qhov me me.

Txhawm rau txo qhov kev nyeem ntawm cov piam thaj hauv cov ntshav, koj yuav tsum tau muab qhov kev nyiam ua rau cov khoom lag luam zoo li no:

zaub - txhua hom zaub qhwv, txiv lws suav, dib, dos, qij, Jerusalem artichoke, txiv ntseej, tshiab beets, zaub kav thiab zaub ntsuab,
cereals - buckwheat, oats, sau ntawv, nplej, barley groats,
nqaij ntshiv thiab ntses, nqaij nruab deg,
txiv hmab txiv ntoo thiab berries - gooseberries, txhua hom ntawm txiv hmab txiv ntoo, txiv pos nphuab, kua, txiv moj coos, txiv pos, txiv ntoo,
cov khoom noj siv mis - muaj roj tsawg hauv tsev cheese, yogh qhob noom xim kasfes, kua mis los yog ci, yogurt,
ci tsuas yog los ntawm ntau hom hmoov nplej - rye, buckwheat, amaranth, oatmeal, linseed, spelled,
kev siv cov mov ci yuav tsum tau hloov nrog cov ncuav cij lossis cov rye hmoov nplej khoom lag luam.

Yog tias ib tus neeg muaj kev lom zem rau kev noj zaub mov kom ntau, thiab cov zaub mov no tshem tawm qhov no, ces koj yuav tsum haus ib khob dej huv ua ntej noj mov.

Tsis txhob kwv yees tias lub rooj noj haus yog monotonous. Los ntawm cov npe khoom noj muaj txiaj ntsig "muaj kev nyab xeeb", koj tuaj yeem npaj ntau yam tais qab qab.

Cov Khoom Phom Sij

Thaum cov ntshav qab zib kom muaj ntshav qab zib kom tsawg yuav tsum muaj cov carb qis, txawm hais tias qee tus kws kho mob hais kom noj protein ntau, tab sis qhov no tsis muaj tseeb. Txij li nrog cov khoom noj muaj protein, vitamins, minerals thiab fiber ntau nkag mus rau hauv lub cev hauv cov khoom me me. Uas yog, fiber ntau pab txo cov ntshav qab zib, vim nws txoj kev nqus qeeb.

Nws yog qhov tseeb tias, ua ntej txhua yam, cov khoom lag luam nrog qab zib tsis suav nrog - cov khoom qab zib, khoom qab zib, chocolate, dej haus, cov txiv hmab txiv ntoo hauv kaus poom thiab txiv hmab txiv ntoo.Tsis tas li, ib qho dej cawv uas txwv tsis pub muag, txawm tias ntau tus neeg muaj GI tsawg. Nco ntsoov tias tso tseg cov khoom uas ua rau kev nce siab ntxiv ntawm cov piam thaj hauv cov ntshav.

Qhov tseeb yog cawv, txog thaum nws ua tiav los ntawm lub cev, inhibits qhov kev tso tawm ntawm cov piam thaj. Tom qab nqus cov cawv, cov piam thaj yuav nce sai, uas tuaj yeem txhim kho hyperglycemia hauv tib neeg. Thiab hauv qhov no, lo lus nug tshwm sim - yuav ua li cas txo cov ntshav qab zib. Yog tias qhov muaj nuj nqis ntau dhau, ces siv tshuaj txo cov ntshav qab zib, piv txwv li, Metformin lossis Diabeton.

Cov neeg uas xav nqa cov piam thaj hauv qab no rov qab zoo li qub, koj yuav tsum tso tseg cov khoom no:

qos yaj ywm, kho cov cua sov beets, celery, carrots,
millet, mamalyga, txhuv,
dib liab, dib liab, txiv puv luj, persimmon,
raisins, figs, txiv tsawb qhuav,
cov khoom noj muaj roj mis - Ayran, Tuav, tshis mis nyuj, cov mis ua, cov qab zib, qab zib,
mayonnaise, ketchup, khw cov kua ntsw, tsuas yog ua kua,
roj oily, nqaij, nqaij ntses.

Cov kev kho mob tsis muaj tshuaj rau cov ntshav qab zib siab tsis yog tsuas yog kho kev noj zaub mov, muaj cov nyiaj ntxiv - kev ua kis las thiab tshuaj ntsuab.

Kev Them Nyiaj Ntxiv rau Cov Kev Siv Lub Hlwb Siab Qab Zib

Yog tias cov piam thaj hauv ntshav tau nce siab, tab sis tus neeg mob tau noj zaub mov tsis muaj roj ntau ntau hnub lossis ntau xyoo, yuav tsum them nyiaj ntxiv rau tus kabmob no.

Qhov kev txo qis zoo nyob hauv qabzib tuaj yeem haus tau nrog kev pabcuam ntawm cov tshuaj suav daws. Tab sis tsis txhob tos rau cov txiaj ntsig hluav taws xob nrawm nrawm, cov khoom ntuj tsim yuav tsum tau muaj ntau txaus hauv lub cev. Yam tsawg kawg nkaus kev kho mob yog kaum plaub hnub, thiab qhov siab tshaj plaws txog rau peb caug hnub. Nws yog txwv tsis pub nws tus kheej nce qhov ntau npaum li cas ntawm cov tshuaj tiv thaiv tinctures thiab decoctions, txawm tias muaj txiaj ntsig zoo kho tsis pom.

Ua ntej pib kev kho tus kheej, koj yuav tsum ceeb toom koj tus kws kho mob txog qhov kev txiav txim siab no kom nws muaj peev xwm ntsuas tau daim duab txuas ntxiv mus rau qhov kev kis mob. Qhov zoo ntawm cov tshuaj ntsuab yog tias nws muaj tus nqi qis thiab siab tau.

Kom cov ntshav qab zib tuaj yeem raug tshem tawm los ntawm cov lus txhais tau tias:

decoction ntawm tshis nyom,
pob kws stigma extract
noj taum pods,
brew blueberry nplooj.

Nws yog qhov tsim nyog kom tau tshuaj ntsuab thiab txiv hmab txiv ntoo ntawm cov nroj tsuag ntawm chaw muag tshuaj. Koj yuav tsum tsis txhob txuag thiab yuav cov khoom xyaw tshuaj ntsuab hauv cov lag luam ntuj tsim, txij li lawv ib puag ncig zoo thiab tsis zoo.

Nws kuj tseem yuav tsum suav nrog kev ua kom zoo nkauj hauv cov khoom noj uas ua rau muaj kev tiv thaiv ntawm lub cev thiab ua haujlwm li qub ntawm lub cev ua haujlwm tseem ceeb. Ib qho txaws ntawm lub duav Rose thiab tshuaj yej ua los ntawm cov taum tawv tshiab thiab qhuav ua kom tawv nqaij.

Kev ntsuam xyuas lub cev yuav pab kom cov ntshav rov zoo li qub sai dua. Lawv yuav tsum tsis tu ncua, tsawg kawg peb mus rau plaub zaug hauv ib lub lis piam, li 50 txog 60 feeb. Nws raug nquahu kom coj cov chav kawm hauv cov huab cua ntshiab. Ua ntej kev kawm tawm dag zog lub cev muaj khoom noj txom ncauj me me - zaub xam lav, ib txhais tes ntawm cov txiv ntoo thiab txiv ntoo qhuav, 150 grams ntawm cov khoom noj muaj mis.

Tsis txhob xav tias nrog cov piam thaj hauv siab cov ntsiab lus tsis sib xws. Ntawm qhov tsis sib xws, txhua tus neeg endocrinologist insists ntawm cov chav kawm ib txwm muaj. Koj tuaj yeem xaiv los ntawm cov kis las hauv qab no, txij li kev siv dag zog tseem tsis tau pom zoo rau cov neeg mob.

Nws pom tias muaj piam thaj hauv cov ntshav ntau, ua ntej xyuas koj kev noj qab haus huv. Ua kom muaj tus kab mob pancreatic ultrasound, pub ntxiv rau cov roj ntsha ua rau pancreatic thiab muaj cov ketone lub cev nyob hauv cov zis, mus ntsib tus kws endocrinologist nrog cov txiaj ntsig ntawm kev ntsuas. Yog tias tsis muaj piam thaj thiab lwm yam kab mob loj heev uas tsis tau pom, koj tuaj yeem txo koj cov ntshav qab zib kom cov ntshav qab zib. Cov laj thawj tuaj yeem sib txawv: tus mob khaub thuas, mob hnyav, tab sis feem ntau nws yog kev noj ntau dhau ntawm carbohydrates thiab zaub mov nrog lub siab glycemic index.

Yog tias koj tsis pib noj cov zaub mov kom raug, qhov ntawd tsis tu ncua hauv qab zib yuav ua rau kev txhim kho ntshav qab zib.

Noj ntshav qab zib kom ntshav siab

Cov theem ntawm cov piam thaj hauv cov ntshav nce siab tom qab ib tus neeg noj zaub mov nrog lub siab glycemic index - cov no yog, raws li txoj cai, cov khoom lag luam nrog ntau qhov sib koom ua kom yooj yim carbohydrates. Cov no yog khoom qab zib, qhob cij, hmoov nplej hmoov, qos yaj ywm. Cov kua nplaum nyob rau hauv lawv cov muaj pes tsawg leeg nqus tau, ua rau cov ntshav qab zib, thiab cov tshuaj insulin uas ua los ntawm cov txiav ua kab mob, yuav tsum txo cov qib no. Nrog tas mus li thaj av qab zib, nws tsis muaj sijhawm rau kev tsim, cov metabolism yog cuam tshuam, uas tuaj yeem ua rau kev txhim kho ntshav qab zib. Tshem tawm tag nrho cov khoom qab zib uas muaj cov qab zib kom zoo los ntawm koj cov khoom noj: jam, khoom qab zib, khoom qab zib, chocolate. Thaum xub thawj, nws tseem raug nquahu kom tsis txhob noj zib ntab, raisins, txiv tsawb thiab txiv hmab, uas tseem muaj glycemic index. Nco qab txog chips, buns thiab lwm yam khoom noj ceev, txo qis koj cov qos.

Nws raug nquahu kom tsis txhob siv cov khoom qab zib, qee ntawm lawv kuj nce cov ntshav cov ntshav, thaum lwm tus ua rau lub cev tsis zoo.

Muab cov khoom noj kom zoo hauv koj cov ntawv qhia kom txo koj cov piam thaj hauv ntshav. Cov no yog txhua hom zaub: cucumbers, zaub qhwv, zaub xam lav, zucchini, txaij, carrots, zaub ntsuab. Hloov cov khob cij ib txwm nrog cov hmoov txhuv nplej. Hloov chaw ntawm cov qos yaj ywm, noj zaub mov ntau dua: buckwheat, millet, oatmeal, qus lossis nplej xim av. Cov txhuv dawb thiab semolina tseem yuav tsum tau cais tawm.

Ntawm cov txiv hmab txiv ntoo, nws zoo noj txiv apples, citrus txiv hmab txiv ntoo, blackcurrants, cranberries thiab lwm yam txiv hmab txiv ntoo kuj txo cov ntshav qab zib kom zoo. Muab cov khoom noj muaj protein tsawg hauv koj cov khoom noj: tsev cheese, ntses, nqaij qaib, qe, khoom noj siv mis. Noj cov txiv ntoo thiab taum, lawv kuj txo cov piam thaj.

Hauv txhua kis tshwj xeeb, kev noj zaub mov rau cov piam thaj siab yog tsim kho tus kheej, raws li qhov tshwj xeeb, hnub nyoog thiab tub los ntxhais ntawm tus neeg mob, txheeb xyuas cov kab mob ua rau lub cev, tus neeg mob siab rau cov khoom lag luam thiab hom kev ua haujlwm (kev ua si).

Kev noj zaub mov zoo rau cov ntshav qab zib yog los ntawm kev faib cov protein kom yog (txog 25%), carbohydrates (txog 50%) thiab cov rog (txog 35%). Tag nrho qhov loj yog khoom noj carbohydrate, txawm li cas los xij, nws yuav tsum nco ntsoov tias nws tau muab faib ua:

yooj yim carbohydrates (zib ntab, txiv hmab txiv ntoo) - fructose thiab qabzib, uas nce qab zib, thiab yog li ntawd lawv kev noj tsawg,
complex carbohydrates - los ntawm cereals, zaub, kev siv ntawm uas yog yuav tsum tau rau cov ntshav qab zib.

Kev pom zoo ntawm cov rog nyob hauv cov tais diav yog nyob ntawm qib kev ua haujlwm ntawm lub cev thiab lub cev qhov hnyav. Cov khoom noj rau cov piam thaj siab yog dab tsi? Nws raug nquahu kom noj cov zaub mov muaj rog, thiab tsiaj keeb kwm (roj, lard, butter, thiab lwm yam) hauv qhov chaw me yog noj su. Kev siv cov cheese kuj yog qhov tsawg. nrog cov piam thaj tsis pom zoo rau cov khoom noj mis nyuj thiab mis nyuj muaj qhov muaj roj tsawg (0.5-1.5%).

Tsis txhob hnov qab txog tus nqi ntawm cov zaub mov muaj protein ntau - taum, txiv ntoo, taum, taum pauv thiab lwm yam. Kev noj haus ntawm cov ntshav qab zib yuav tsum tau ntub nrog cov vitamins thiab minerals.

Noj zaub mov rau cov piam thaj siab: ntawv qhia zaub mov rau txhua hnub

Lub hauv paus ntawm kev noj haus ntawm cov ntshav qab zib yog cov zaub tshiab, txawm li cas los xij, nws yog ib qho tseem ceeb kom nco ntsoov tias qee yam ntawm lawv cuam tshuam txog qib ntawm cov piam thaj, cov no suav nrog: qe, zaub qhwv, beets, carrots, taum thiab dos. Cov zaub nyoos yuav tsum muaj: qos yaj ywm, carrots, radishes, dos. Cov khoom noj uas tsis muaj calorie ntau ntau uas ua kom cov dej-ntsev sib npaug thiab tsis cuam tshuam rau cov kua nplaum yog qhov tseem ceeb tshwj xeeb: txiv lws suav, cranberries, tswb kua txob, tshuaj ntsuab, zaub kav, txiv qaub, nceb, nceb (tshiab lossis qab ntsev).

Berries thiab txiv hmab txiv ntoo yog qhov tseem ceeb ntawm cov vitamins, fiber ntau thiab kab kawm. Lawv yuav tsum tau noj nyob rau hauv 4-5 txais tos thiab tsuas yog tom qab lub rooj noj mov tseem ceeb, thiab kev cai niaj hnub tsis ntau tshaj 300 grams. Muab kev nyiam rau cov kua qaub los yog qab zib thiab txiaj ntsim ntawm qhov muaj tsawg kawg ntawm cov khoom noj uas yooj yim (cov txiv kab ntxwv qaub, kua txiv, dib liab, txiv pos nphuab). Tsis suav nrog txiv hmab txiv ntoo qhuav.

Noj zaub mov rau cov piam thaj siab:

bakery khoom - los ntawm ntxhib qib ntawm hmoov (bran, mov cij, thiab lwm yam).Raug txwv - khoom qab zib, ncuav pastries, qhob cij dawb,
Cov nqaij tsis pub rog / ntses yog tsis pub ua - nyiam noj hauv ob lub rhaub dej, hau lossis cov aspic,
cereals - nplua nuj nyob rau hauv cov vitamin B, zaub protein, kab kawm. Hauv thawj qhov chaw rau cov ntshav qab zib yuav yog: mov, oatmeal, buckwheat. Tso cai: hlaws barley thiab nplej. Tsis txhob rhaub semolina,
qe - tuaj yeem ua kom mos-hau, nyob rau hauv daim ntawv ntawm omelet, raws li cov khoom xyaw hauv ntau cov tais diav,
zib ntab - nrog kev tso cai ntawm tus kws kho mob tuaj koom, tab sis tsis pub ntau tshaj 2 diav ib hnub,
mis nyuj - nrog kev tso cai los ntawm tus kws kho mob, txog li 2 tsom iav,
cov khoom ua kua mis (kefir, yogurt, thiab lwm yam) - hauv qhov ntau,
tsev cheese - nws yog qhov muaj txiaj ntsig hauv ib daim ntawv (casserole, cheesecakes, thiab lwm yam), vim nws normalizes daim siab ua haujlwm thiab txhawb qhov nyiaj tshuav ntawm cov rog metabolism,
cheeses, qab zib, qaub cream - txwv tsis pub noj.

Kev noj cov khoom qab zib, chocolate, qab zib, raisins, txiv quav ntswv nyoos, thiab figs yog qhov tsawg kawg nkaus.

Noj zaub mov rau cov piam thaj siab: zaub mov:

thawj pluas mov - tsev me tsis muaj rog cheese, tsis muaj piam thaj kas fes lossis tshuaj yej ntsuab,
pluas mov thib ob - nplej pob kws hauv daim ntawv ntawm lub decoction, zaub xam lav, ncuav cij,
rau pluas su - zaub kua zaub, steamed / hau nqaij, buckwheat porridge, zaub xam lav zaub, rosehip broth,
noj su - nplai qe, kua tshiab,
thaum yav tsaus ntuj - muab ntses hau / ci nqaij, zaub cutlets nrog zaub ntsuab, ntsuab / tshuaj ntsuab tshuaj ntsuab,
ua ntej mus pw - kefir lossis mis nyuj haus.

Noj zaub mov rau cov piam thaj siab: zaub mov txawv rau txhua kis

Kev noj haus ntshav qab zib yog tsim rau tus kheej, yog li koj yuav tsum tau mus ntsib tus kws qhia zaub mov kom teeb duab koj cov zaub mov txhua hnub. Tus kws kho mob yuav siv mus rau hauv tus account tus neeg mob lub saj nyiam, kev tsis haum tshuaj, nrog rau hom ntshav qab zib thiab cov ntsiab lus ntau ntawm cov piam thaj. Txhawm rau pab cov neeg mob ntshav qab zib tuaj ob chav boiler, multicooker, khaws cia qhov ntau tshaj plaws ntawm cov as-ham thiab nrhiav qhov tshiab saj zoo ntawm cov khoom paub.

Tsis tsuas yog muaj kev noj haus nrog cov piam thaj ntau zog, tab sis kuj ua raws li cov cai khoom noj khoom haus yog tus yuam sij rau kev rov zoo:

koj yuav tsum tau noj txhua txhua hnub nyob rau tib lub sijhawm, yam tsis muaj hla, tsis txhob noj khoom txom ncauj,
zom kom huv, txaus siab noj mov,
tsis txhob noj qab haus huv, tso tseg ua ntej koj tau txais txaus,
haus ntau huv, dej ntshiab.

Kev kuaj mob ntshav qab zib tsis yog ib qho laj thawj uas koj yuav tsum tso koj cov zaub mov nyiam, tab sis tsuas yog xav kom yoog cov tais diav los ntawm kev hloov pauv cov ntsev, rog thiab qab zib noj. Nws yuav tsum muaj kev txwv, tab sis tsis yog qhov tsis ua tiav cov khoom qab zib nrog kev nce siab ib txhij nyob rau hauv tag nrho cov khoom siv fiber ntau.

Noj zaub mov rau cov piam thaj siab: zaub mov txawv:

thawj cov chav kawm yog zaub, nceb kua zaub (tuaj yeem noj nqaij qaib / nqaij nyuj), pickle, kua zaub nrog lentils, thiab lwm yam. Raws li rau frying, nws yog ua tau rau kib dos, nceb nyob rau hauv cov roj zaub rau 3-5 feeb. Ib qho txawv ntawm kua zaub nrog nceb thiab sauerkraut: koj yuav xav tau - dos, hlaws barley, nceb, carrots, sauerkraut. Barley yog tsau ib hmos, cov dej ntws tawm thiab muab hau, nceb ntxiv. Dos nrog carrots yog kib rau ob peb feeb hauv cov roj zaub thiab qhia mus rau hauv cov kua zaub. Cov zaub qhwv tau ntxiv ua ntej thaum kawg ua noj ua haus hauv 10 feeb (koj tuaj yeem muab kib ua ntej rau hauv lub lauj kaub). Lub caij nrog ntsev thiab txuj lom kom saj,
zaub nyoos - los ntawm cov zaub tshiab, tshuaj ntsuab, tuaj yeem nrog nqaij qaib, ntses, seasoned nrog yogurt, txiv roj roj. Piv txwv li ntawm cov zaub xam lav ntawm nqaij qaib thiab avocado: hau / ci nqaij qaib mis muab txiav rau hauv cov hlais, ib nrab lub dib, zoo li ib lub txiv (tsis muaj tawv nqaij), tev ntawm avocado thiab txiav mus rau hauv cov hlais, qhia ib nrab txiv qaub, ntxiv tws spinach, roj nrog txiv roj roj,
nqaij lauj kaub tais diav - npaj los ntawm cov nqaij ntses uas muaj roj tsawg / nqaij ntau yam, nyiam dua los yog muab ci lossis ci hauv qhov cub. Piv txwv, nqaij qaib cutlets nrog oatmeal nyob rau hauv qaub cream ntses: tsuav nqaij qaib hauv nqaij grinder, pre-ncuav flakes nrog dej npau npau thiab cia lawv o, tom qab sib tov nrog cov nqaij, qhia lub qe, ntsev thiab zuaj cov nqaij minced. Daim ntawv txiav txiav, muab tso rau hauv pwm, muab hliv dej me me, ua noj hauv qhov cub kom txog ib nrab ib teev.Muab cov mis ua kom sib xyaw (0.5% rog) thiab qab zib tsis muaj rog (tsis ntau tshaj 15% rog), ntxiv ntsev thiab qej, ncuav cov nqaij npuav nrog cov sib tov no thiab ci rau li 10 feeb,
cov khoom qab zib yog qhov teeb meem tseem ceeb tshaj plaws rau cov neeg mob ntshav qab zib. Yog tias ua tau, hloov qab zib nrog fructose (lwm yam khoom qab zib), kom tsis txhob muaj roj, roj cream, qaub cream thiab tsev cheese tsuas yog siv cov roj tsawg. Tus qauv sib txawv ntawm tsev me cheese ncuav ci: noj ob diav ntawm semolina lossis oatmeal, ib lub qe, 1-2 txiv apples, fructose mus saj rau ib phaus ntawm tsev ntxig roj cheese.

Kev noj haus rau cov piam thaj siab: rooj

Glycemic Index ntawm Cov Khoom Noj thiab Dej Haus - Rau cov neeg mob ntshav qab zib, ib chav tsev ntawm qhov tseem ceeb tshaj plaws, uas qhia kev nrawm ntawm tawg ntawm carbohydrates. Tag nrho cov zaub mov tuaj yeem muab faib ua peb pab pawg nyob ntawm seb tus nqi ntawm cov zom cov piam thaj:

kev kub ceev (los ntawm 70 thiab sab saud) - khoom noj txaus ntshai tshaj plaws rau cov neeg mob ntshav qab zib,
qhov nruab nrab (70-50),
qis dua (los ntawm 50 thiab qis dua) - kev noj zaub mov kom zoo rau ntshav qab zib.

Kev noj haus rau cov lus ntshav qab zib siab, uas qhia glycemic Performance index thiab calories ntau ntawm cov zaub mov ntawm qhov piv txwv ntawm zaub:

Dab tsi los noj uas muaj ntshav qab zib

Kev noj zaub mov kom muaj ntshav qab zib muaj feem rau kev noj haus kom tsawg (5-6 zaug hauv ib hnub hauv qhov me me), yog tias koj rog dhau, koj yuav tsum txwv tsis txhob noj cov calories kom ib hnub rau 250-300 kcal. Kev pub ntau dhau yuav tsum tsis pub. Nws raug nquahu kom rhaub zaub mov, chav, rhaub lossis ci.

Lub cev xav tau carbohydrates (250-300 g nyob rau ib hnub) yuav tsum yog muab zaub, txiv hmab txiv ntoo tsis qab zib, cov hmoov txhuv nplej tag nrho (buckwheat, oatmeal, feem ntau tsis tshua muaj pob, barley barley thiab pob kws). Cov pob kws yog siv rau kev ua zaub ua mov noj, thawj chav kawm, khoom qab zib. Porridge tau hau hauv dej, mis yog siv tau. Tso cai rau rye lossis nplej cij los ntawm hmoov nplej ntawm qib thib ob, hmoov nplej khoom los ntawm cov hmoov txhuv nplej ua ke.

Cov khoom noj muaj peev xwm suav nrog kev noj haus 2-3 zaug hauv ib lub lim tiam. Txhua hnub nws pom zoo kom noj cov zaub tshiab, nws yog qhov ua tau nyob rau hauv daim ntawv ntawm cov zaub nyoos raws caij nrog zaub roj, txiv qaub kua txiv, ntsuab dos, zaub txhwb qaib, dill. Braised los yog siav tais diav yog npaj los ntawm cov zaub qhwv dawb thiab zaub paj, zaub cob pob, zucchini, taub dag, taub dag thiab txaij, txiv lws suav, dos. Tso cai rau noj qej, zaub ntsuab, zaub kav. Soy cov khoom lag luam raug tso cai hauv ib qho me me. Qos yaj ywm, beets, hau taum, carrots yuav tsum tau suav nrog kev noj haus tsis pub ntau tshaj 3 zaug hauv ib lub lis piam. Nws raug tso cai siv txiv duaj txiv ntoo, blueberries, cranberries, txiv apples, dib liab, txiv kab ntxwv qaub.

Hauv kev tsim cov khoom noj uas muaj cov piam thaj hauv ntshav, tus neeg mob lub cev qhov hnyav, muaj ib tus neeg tsis kam txais qee yam zaub mov, rog dhau, kab mob kis, nrog rau cov ntshav qab zib raug suav.

Kev noj haus yuav tsum muaj cov kab mob protein ntau ntawm lub cev. Qhov muaj siab nyiam yuav tsum muab rau cov khoom lag luam protein hauv qab no:

cov khoom noj muaj mis nyuj ua muaj rog (kefir, lub ntuj yogurt tsis muaj kev ntxiv rau, cov tsev rog uas tsis muaj rog, yogurt, cheese),
qe thiab qe dawb (tsis ntau tshaj peb nyob hauv ib as thiv),
ntses (pollock, cod, perch, pike, pike perch),
nqaij nruab deg (qwj nplais, scallops, cws, ntses caj dab, squid).

Ib zaug ib lub lim tiam nws raug tso cai kom noj herring soaked. Kefir lossis kua mis nyeem qaub yog pom zoo nyob rau hauv qhov nyiaj ntawm ob tsom iav hauv ib hnub. Nqaij yuav tsum tau xaiv cov roj tsawg. Nqaij nyuj, nqaij tsiaj me, nqaij npuas thiab mutton rau cov neeg muaj hyperglycemia yuav tsum noj tsis muaj rog, nqaij qaib thiab nqaij qaib ntxhw - tsis muaj tawv nqaij. Nws raug tso cai kom noj cov luav, cov nqaij hnyuv ntxwm, noj tus nplaig. Cov neeg laus uas muaj cov ntshav siab yog qhia kom txo cov nqaij hauv zaub mov noj, nyiam noj ntses.

Cov rog, ib nrab ntawm cov yuav tsum tau sawv cev los ntawm roj zaub, txwv tsis pub dhau 60 g ib hnub. Cov tshuaj qab zib lossis qaub (tsis pub ntau dua 10% rog) tuaj yeem muab ntxiv rau cov zaub mov npaj (tsis ntau tshaj ib tablespoon). Kev siv cov butter tsuas yog txwv rau 20 g nyob rau ib hnub, nws yuav tsum tau ntxiv rau cov zaub mov npaj.Zaub nyoos tau raws caij nrog zaub roj, thiab nws kuj tseem siv tau hauv qhov kev npaj ntawm thawj qhov kev kawm.

Thawj cov tais diav yuav tsum yog cov kws ua zaub mov thiab zaub, tej zaum yog mis nyuj. Rau cov neeg mob hyperglycemia, koj tuaj yeem ua kua zaub, kua zaub qhwv, borsch, beetroot ntawm ib ceg zaub. Kua zaub hauv cov nqaij lossis nqaij ntses yog tso cai ib zaug ib zaug txhua kaum hnub. Okroshka tso cai rau ntawm whey lossis kefir.

Ntawm cov txuj lom rau hyperglycemia, koj tuaj yeem siv cov cinnamon, turmeric, saffron, qhiav, vanillin, koj yuav tsum txwv kev siv mustard thiab horseradish. Nws raug tso cai kom ntxiv txiv apple cider vinegar rau zaub mov. Cov kua ntses tuaj yeem npaj nrog zaub zaub los yog mis nyuj.

Nrog hyperglycemia thiab concomitant hypercholesterolemia, cov khoom lag luam uas muaj lipotropic nyhuv yuav tsum muaj nyob hauv kev noj haus kom txo cov cholesterol.

Hloov pauv rau qab zib tuaj yeem qab zib, uas yog ntuj (stevia, fructose, xylitol, sorbitol) thiab hluavtaws (saccharin, aspartame, sucralose), thaum tom kawg tau pom zoo kom noj rau hauv me me. Cov koob tshuaj txhua hnub ntawm xylitol yuav tsum tsis pub ntau tshaj 35 g, txwv tsis pub muaj cov haujlwm hauv plab hnyuv tuaj. Fructose ua qhov hloov pauv qab zib yuav tsum tsuas yog siv tsawg.

Ncuav qab zib thiab khoom qab zib ntawm fructose lossis xylitol raug tso cai; zib ntab yog pub tsawg. Los ntawm cov txiv hmab txiv ntoo koj tuaj yeem ua noj jelly (nyiam dua ntawm agar), mousse, compote.

Cov neeg mob uas muaj hyperglycemia raug tso cai rau zaub, txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo tsis muaj kua, nqaij me me, dej qab zib, tshuaj yej tsis muaj zog, kas fes dub lossis mis kas fes, thiab dej qab zib. Cov dej haus txhua hnub yuav tsum yog 1.2-1.5 litres.

Yog hais tias muaj ntshav siab thiab tsis tshua mob plawv kev ua ub no tiv thaiv keeb kwm ntawm hyperglycemia, ntsev yuav tsum tau cais tawm ntawm cov khoom noj. Txhua lwm tus neeg mob uas muaj ntshav qab zib cov ntshav tau tso cai noj txhua hnub tsis pub tshaj 4 g ntsev.

Nrog hyperglycemia thiab concomitant hypercholesterolemia, cov khoom lag luam uas muaj lipotropic nyhuv yuav tsum muaj nyob hauv kev noj haus kom txo cov cholesterol. Txog qhov kawg no, cov zaub roj (txiv ntseej, pob kws, flaxseed), nqaij nyuj, taum paj, zaub mov muaj fiber ntau tau pom zoo. Iodine pab txhawm rau txhim kho cov rog rog, vim li no nws raug nquahu kom suav nrog kelp hauv zaub mov. Qev seaweed tuaj yeem ua hauv av hauv kas fes grinder thiab siv li ntsev. Nws raug nquahu kom suav cov xoos hauv cov khoom noj, uas tuaj yeem hliv nrog dej npau, thiab tom qab ntawd muab sib xyaw nrog yogurt, kefir, tsev cheese lossis kua txiv. Ib qho nqus ntawm cov ceg tawv tuaj yeem siv los ua khob dej thiab kua zaub.

Txhawm rau ua kom cov ntshav qabzib ntau ntxiv, ntxiv rau ua raws li kev noj zaub mov zoo, nws raug nquahu kom ua kev tawm dag zog tawm dag zog txhua hnub.

Cov neeg mob nrog hyperglycemia yuav tsum tau txwv kev noj haus ntawm cov carbohydrates yooj yim, kom muaj kev tiv thaiv kom muaj zog ntawm cov zaub mov, kev ua raws li kev noj haus. Hauv kev tsim cov khoom noj uas muaj cov piam thaj hauv ntshav, tus neeg mob lub cev qhov hnyav, muaj ib tus neeg tsis kam txais qee yam zaub mov, rog dhau, kab mob kis, nrog rau cov ntshav qab zib raug suav. Nrog hyperglycemia, nws raug nquahu kom tsim cov zaub mov rau lub lim tiam ua ntej ntawm cov zaub mov raug cai.

Dab tsi noj tsis tuaj yeem noj nrog cov ntshav qab zib

Kev noj zaub mov uas muaj ntshav siab cov ntshav qab zib yuav tsum tau tshem tawm cov kev noj haus cawv, cov nqaij rog, nqaij ntses, nqaij ntses (lub siab, mob raum, mob raum, ntsws, lub hlwb), cov nqaij haus thiab nqaij ntses, cov kaus poom zaub mov, nqaij ntses, nqaij npuas, nqaij nyuj lossis nqaij rog rog, cav noj nqaij.

Ntse thiab qab ntsev cov tawv nqaij ua rog nrog cov roj cov ntsiab lus ntawm ntau dua 40%, rog qaub qab zib thiab qab zib, lub sijhawm ntev yogurts nrog qab zib thiab / lossis txiv hmab txiv ntoo, cov khoom qab zib yog qhov tsis xav tau.Txiv tsawb, txiv tsawb ntoo, hnub, figs, txiv quav ntswv nyoos thiab raisins, ncuav qab zib, dej qab zib, cocoa thiab chocolate, ntim cov kua txiv, kua dej qab zib, nrog rau nplej zom, semolina, txhuv tau tsis suav nrog cov zaub mov noj.

Nws yog ib qho tsim nyog yuav tsum tau tso pov tseg tag nrho kev siv cov piam thaj thiab cov hmoov ci, nrog rau cov khoom lag luam uas muaj lawv. Cov kua ntses ntsim, zaub roj qab ntsev, khoom noj uas ntsim thiab kib nrog cov ntshav qab zib kom siab yuav tsum tsis txhob cais cov khoom noj.

Khoom noj khoom haus muaj ntshav qab zib cov ntshav thaum cev xeeb tub

Kev pub ntau dhau yuav tsum tsis pub. Nws raug nquahu kom rhaub zaub mov, chav, rhaub lossis ci.

Cov nqaij paum yuav tsum tau ua kom zoo dua, sim ua kom ntau li ntau tau kom tshem tawm tag nrho cov rog pom. Nws raug pom zoo los siv kua zaub nqaij qaib; nqaij nyoos (nrog rau zaub nyoos,) thiab txiv hmab txiv ntoo uas tsis qab zib yuav tsum suav nrog cov khoom noj.

Nrog rau kev nce ntxiv ntawm cov piam thaj hauv cov ntshav, cov poj niam cev xeeb tub yuav tsum haus dej tsawg kawg 1-1.5 liv dej nyob rau ib hnub.

Txhawm rau ua kom cov ntshav qabzib ntau ntxiv, ntxiv rau ua raws li kev noj zaub mov zoo, nws raug nquahu kom ua kev tawm dag zog tawm dag zog txhua hnub.

Yees duab los ntawm YouTube ntawm lub ncauj lus:

Raws li txoj cai, nws yog kwv yees li 3.5-5.6 mmol / L. Yog tias cov nuj nqis no ntau dhau, nws yog lub sijhawm los ua lub tswb nrov. Yog lawm, tus kws kho mob yuav tsum yog li no sau ntawv rau ntau cov kev tshawb fawb ntxiv ncaj qha rau kev qhia meej txog kev kuaj mob. Txawm li cas los xij, raws li txoj cai, khoom noj khoom haus tshwj xeeb raug pom zoo rau cov ntshav qab zib. Nws yog hais txog nws tias peb yuav los tham txog hauv tsab xov xwm no.

Ua ntej txhua yam, nws yog qhov yuav tsum tau txiav kom tsawg ntawm cov khoom noj hauv carbohydrates hauv kev noj haus, hauv tshwj xeeb yooj yim zom.
Ntxiv rau, qee cov khoom lag luam yuav tsum tau kho tag thiab tshem tawm kom zoo.
Nws yuav tsum tau noj nyob rau hauv me me, tab sis feem ntau (txog rau pluas noj rau ib hnub).
Cov khoom uas muaj cov carbohydrates nyuaj yog pom zoo kom ua rau noj feem ntau hauv thawj ib nrab ntawm ib hnub.
Hauv qhov tsis muaj mob yuav tsum tau txwv koj tus kheej hauv kua.

Khoom noj muaj ntshav qab zib. Vim li cas tsis txwv tus nqi ntawm carbohydrates?

Carbohydrates yog suav tias yog cov piam thaj ncaj qha. Yog tias muaj ntau ntawm lawv nyob hauv kev noj haus txhua hnub, peb lub cev tsuas yog tsis tuaj yeem tiv nrog kev sib cais. Hauv qhov xwm txheej no, cov khoom no dhau los ua cov xov tooj ntawm kev rhuav tshem. Qhov tseeb yog tias yuav luag tag nrho cov kab ke ntawm cov nruab nrog sab hauv muaj kev cuam tshuam los ntawm cov kev tswj xyuas ntau dhau ntawm cov piam thaj. Yog tias qhov kev ntsuas pom tau hais tias qhov ntsuas no dhau me ntsis, yog li, cov txiav tsis tuaj yeem tiv thaiv nws txoj haujlwm tseem ceeb, lossis lub hlwb tsis txawv ntawm qhov tsis haum rau insulin. Yog li ntawd thiaj tau noj haus tshwj xeeb nrog cov ntshav qab zib kom tsim nyog.

Pub thiab Txwv cov Khoom

Ua ntej tshaj plaws, cov kws kho mob pom zoo kom cov khoom lag luam uas muaj lub npe hu ua "yooj yim" carbohydrates (piv txwv li, jam, confectionery, txiv quav ntswv nyoos) yuav tsum tau muab cais tawm ntawm cov khoom noj txhua hnub. Ntxiv rau, tag nrho cov ntsim, cov rog muaj roj, cov khoom noj uas raug tsau nyob rau hauv qhov kev txwv. Qhov yog tias cov khoom no muaj cov nyom cuam tshuam ntawm cov metabolism, thiab cuam tshuam rau kev sib txuam ntxiv ntawm cov cholesterol.
Cov khoom noj muaj ntshav qab zib kom pom zoo tsom txhua hom zaub. Qhov no yog qhov tseeb tshwj xeeb rau celery, squash, carrots thiab zucchini. Hais txog txiv hmab txiv ntoo, txiv av qab yog qhov kev xaiv zoo. Lub hauv paus ntawm cov khoom noj txhua hnub yuav tsum tau muab cov khoom noj uas tsis yog cov roj / ntses xaiv. Cov khoom noj mis nyuj yog ib yam tseem ceeb ntawm cov calcium. Noj nrog ntshav qab zib cov ntshav yuav tsum noj ntau yam zaub mov, nrog rau buckwheat, oatmeal. Piv txwv li, los ntawm lawv nws yog ib qho yooj yim los npaj ob qho tib si sab zaub mov rau cov zaub mov tseem ceeb, thiab feem ntau zoo nkauj thaum sawv ntxov porridge.

Txog rau pluas tshais, koj tuaj yeem noj cov nqaij npuas uas tsis muaj rog thiab khob dej ntsuab (tsuas yog tsis muaj qab zib).Rau pluas su, steamed nqaij qaib mis nrog zaub xas lav thiab ib nrab txiv kab ntxwv qaub yog suav tias yog kev xaiv zoo tshaj. Rau kev noj hmo, hau ntses nrog zaub mov noj sab yog pub siv. Rau cov khoom noj txom ncauj ncaj nruab nrab ntawm cov zaub mov tseem ceeb, siv cov txiv hmab txiv ntoo thiab cov cooj.

Qab zib ntau ntxiv thaum cev xeeb tub. Kev noj haus

Lub sijhawm nqa tus menyuam nrog cov piam thaj hauv siab, cov kws tshaj lij pom zoo yuav tsum hloov kho lawv li kev noj haus ib txwm muaj. Yog li, koj yuav tsum tso cov qos yaj ywm zom, nplej zom. Ntxiv rau, nrog kev noj ntawm feem ntau cov txiv hmab txiv ntoo thiab dej qab zib, nws yog qhov zoo dua kom tos. Raws li rau cov khoom noj nws tus kheej, nws feem ntau muaj cov zaub thiab muaj roj ntau hom nqaij / nqaij qaib. Ntxiv mus, nws raug nquahu kom them nyiaj tshwj xeeb rau cov khoom xyaw mis thiab mis nyuj. Feem ntau, khoom noj khoom haus yuav tsum raug yuam los ntawm tus kws kho mob koom, raws li cov cim qhia txog kev noj qab haus huv ntawm leej niam yav tom ntej hauv kev yug menyuam.

Hauv cov ntshav, koj yuav tsum paub kom meej yam zaub mov twg tuaj yeem pab ua kom nce qib. Kev txwv nyob rau hauv cov zaub mov ua rau qhov txo qis thiab ruaj khov qab zib.

Noj raws

Lub hauv paus tseem ceeb hauv kev noj qab haus huv rau cov ntshav qab zib yog kom txo qis lossis ua kom tshem tawm ntawm kev noj zaub mov sai sai. Rau lub hom phiaj no, cov khoom noj tshwj xeeb tau tsim. Txhawm rau nqa cov ntshav qab zib kom nyob li qub, koj yuav tsum xub txo tus naj npawb ntawm cov carbohydrates hauv koj cov zaub mov noj txhua hnub.

Cov kev cai tseem ceeb ntawm kev noj haus:

Txo cov carbohydrates, thawj zaug zom,
Txo cov calories ntau hauv cov zaub mov, tshwj xeeb nrog lub cev nyhav,
Kom txaus cov vitamins
Saib kev yoo mov noj.

Kev noj zaub mov kom tsis muaj carb ntau tau tsim tshwj xeeb rau tus neeg mob.

Tab sis muaj feem ntau lees txais kev tseev noj noj uas txhua tus yuav tsum ua raws:

Txhua txhua hnub, ib qhov nqi ntawm cov protein thiab carbohydrates yuav tsum muaj nyob hauv cov zaub mov,
Koj tsuas yog xav noj thaum muaj lub siab zoo tag nrho ntawm txoj kev tshaib plab,
Xav tias me ntsis hauv qab, cov zaub mov yuav tsum nres,
Kev noj ntau dhau yog raug txwv
Cov khoom noj uas muaj cov khoom noj uas ua kom muaj cov rog sai tau tshem tawm cov khoom noj.
Zaub mov kom tsis tu ncua
Hauv qhov xwm txheej uas noj mov tau ncua ntev ntau teev, yuav tsum noj khoom txom ncauj me me.

Thaum txhim kho zaub mov noj, koj yuav tsum xav txog:

Lub cev loj
Qhov kuaj pom lossis tsis rog,
Lwm yam kab mob
Cov ntshav qab zib concentration,
Coj mus rau qhov xwm txheej ntawm cov kev ua ub ua no (cov nqi zog),
Peb yuav tsum tsis txhob hnov qab txog qhov raug mob hauv lub cev rau cov zaub mov tshwj xeeb thiab cov zaub mov noj.

Koj tuaj yeem nrhiav nws ntawm no.

Kev noj zaub mov noj yog siv txoj kev ywj pheej tsuas yog tias qhov ib txwm ua rau cov piam thaj hauv cov ntshav thiab nws tsis tuaj mus hauv lub siab. Txawm li cas los xij, hauv ntau lub sijhawm, qhov no yog ib qho kev sib txuas hauv kev kho mob ntshav qab zib, uas yog ntxiv dag zog los ntawm cov thawj coj ntawm insulin 30-60 feeb ua ntej noj mov.

Txawm hais tias noj zaub mov nruj, koj yuav tsum haus:

Kev noj zaub mov uas muaj qhov ua kom ntau ntxiv cov piam thaj hauv cov ntshav yog cov carbohydrate.

Carbohydrates tau muab faib ua:

Txwv tsis pub cov khoom noj muaj ntshav qab zib

Ntau tus neeg uas muaj tus mob no nug lawv tus kheej tias yuav noj dab tsi uas muaj qab zib thiab yam twg noj tsis tau.

Muaj tag nrho cov pab pawg ntawm cov khoom noj uas txwv tsis pub muaj piam thaj ntau:

Txiv hmab txiv ntoo muaj ntau qab zib: txiv tsawb, txiv hmab, hnub tim, raisins, figs, melon, prunes, pineapples, persimmons, txiv ntoo qab zib.
Tsis txhob ua phem rau qos yaj ywm, ntsuab taum ntsuab, beets thiab carrots hauv cov zaub mov.
Cov ntsev los yog de zaub los ntawm kev noj zaub mov yuav tsum tau muab pov tseg kom tag.
Txwv kev siv cov txuj lom thiab txuj lom, uas muaj lub peev xwm los txhawb kev qab los noj mov hauv tib neeg.
Nws tseem suav nrog kua txob, horseradish, mustard, rog, ntsim thiab qab ntsev Cov. Vim tias ntawm lawv, tus neeg mob tuaj yeem ua txhaum kev noj haus thiab noj ntau ntawm cov zaub mov, uas yuav ua rau nce ntxiv hauv cov ntshav qab zib.
Cov zaub mov uas muaj cov ntau ntau ntawm cov lipids tsis suav: tej cov hnyuv ntxwm, hnyuv ntxwm thiab hnyuv ntxwm, cov nqaij rog (nqaij yaj, nqaij npuas), nqaij qaib (os, tshis), nqaij nqaij, nqaij siav hauv roj, caviar.
Kua zaub siav nyob rau hauv muaj zog fatty broth - nqaij los yog ntses.
Los ntawm cov khoom noj siv mis: salted cheeses, qab zib curd cheeses, yogurts, rog rog, qaub cream, tsev cheese thiab mis nyuj, margarine.
Txhua lub confectionery: qab zib, khoom qab zib, dej qab zib uas muaj suab thaj, phoov, jam, kua txiv qab zib, dej qab zib, halva.
Bakery khoom, pastry thiab puff pastry: khob cij, yob, cov ncuav qab zib, cov ncuav qab zib, khoom qab zib, ncuav qab zib, cov khoom noj ceev, cov nplej zom.
Cawv dej cawv, tshwj xeeb tshaj yog muaj zog: npias, vodka, cognac, champagne, qab zib cawv, thiab lwm yam Vim tias lawv cov calorie siab, lawv tuaj yeem cuam tshuam txog ntshav qabzib hauv cov ntshav. Ib qho ntxiv, cawv ua rau lub hlwb pancreatic, nrog rau cov uas tsim insulin.
Cov zaub mov raug txwv: semolina, mov, millet.
Fried zaub.

Nyeem ntawm no.

Cov zaub qab zib muaj xws li:

Ob txhais ceg
Qos
Carrots
Kho tshav kub txiv lws suav
Beets
Ua Tsuag Ntau
Qos kua txob.

Hauv kev noj haus, cov khoom no yuav tsum tau txwv. Marinade thiab pickles yuav tsum tau cais tawm ntawm cov zaub mov noj. Yog tias muaj cov piam thaj hauv cov ntshav ntau, koj yuav tsum nres ntawm cov zaub uas muaj cov carbohydrates tsawg kawg. Nws yog ib qho tseem ceeb heev li cas cov zaub siav: stewed, hau, nyoos.

Zaub ntsuab yog qhov zoo ntxiv rau cov zaub mov. Dos yuav tsum tau siv kom zoo zoo, vim tias qhov concentration ntawm carbohydrates siab. Nws yog kev tso cai kom muab nws nyoos rau hauv cov zaub xam lav, tab sis rhaub nws yuav tsum tau muab tshem tawm.

Los ntawm kev noj haus ntawm tus neeg mob yuav tsum tau muab cais:

Txij li cov zaub mov zoo li no tau nyeem nrog cov carbohydrates yooj yim, lub sijhawm zoo rau kev noj txiv hmab txiv ntoo yog tom qab noj mov tas. Tag nrho cov txiaj ntsig niaj hnub ntawm 300 grams yog muab faib rau cov dej faib thiab noj thaum nruab hnub.

Qee cov txiv hmab txiv ntoo, qaub los yog iab hauv saj, suav nrog cov carbohydrates tsis pub tsawg tshaj li cov qab zib thiab yog li nyob hauv daim ntawv dub. Piv txwv li, txiv qaub thiab txiv kab ntxwv qaub.

Feem ntau nug cov lus nug los ntawm cov neeg mob, nws puas tuaj yeem noj persimmons nrog cov piam thaj hauv siab? Nws pab txo qis tag nrho cov tshuaj ntawm cov tshuaj insulin thiab kev siv cov tshuaj zoo li no uas ua kom cov suab thaj qis dua. Cov txiv hmab txiv ntoo suav nrog pectin, uas txhim kho tag nrho cov txheej txheem zom thiab pab kom nqus tau cov txiaj ntsig zoo hauv cov hnyuv ntawm lub plab.

Soya khoom

Cov tshuaj kua qaub tau tso cai rau haus hauv qee qhov me me. Cov carbohydrates muaj nyob hauv lawv nce qhov siab ntawm cov piam thaj hauv cov ntshav, tab sis maj mam txaus.

Cov kua txob thiab ntsev tsis cuam tshuam rau cov piam thaj hauv cov ntshav. Thaum muas cov zaub mustard, koj yuav tsum nco ntsoov tias nws tsis muaj qab zib.

Nyob rau hauv tus txheej txheem ntawm xaiv lwm yam txuj lom, koj yuav tsum zam cov zaub mov uas muaj saturated concentration ntawm carbohydrates. Hauv khw, ntau ntawm cov khoom noj npaj ua tiav thiab mayonnaises suav nrog qhov tsis muaj kev txwv tsis pub muaj cov carbohydrates, yog li ntawd nws raug nquahu kom siv cov roj thaum noj zaub xam lav, nws yog kev tso cai ua kom qis-carb mayonnaise nrog koj tus kheej txhais tes.

Txhawm rau kom muaj cov txiaj ntsig ntawm cov protein nyob hauv cov khoom noj, cov khoom lag luam hauv qab no yuav tsum muaj: cov nqaij yog stewed, ci lossis fij. Nws yog txwv tsis pub kib thiab noj nws. Lub siab, tus nplaig, thiab lwm yam yog tso cai nkaus xwb hauv cov khoom me me.

Cov qe raug tso cai, tab sis tsis ntau tshaj 1 tauj ib hnub, zoo li omelet, hau muag-hau muag lossis ua ib qho ntawm cov khoom xyaw ntawm ib lub tais. Tsuas yog cov protein ua kom zoo xwb.

Kev txwv tsis pub noj cov mis nyuj muaj qhov cuam tshuam:

Dab Neeg Hmoob
Cov tshuaj nplaum, txhua yam khoom noj muaj mis xyaw nrog toppings: yoghurts,
Qab zib tsev cheese
Saj qaub qaub,
Nws raug tso cai haus mis haus 2 khob ib hnub thiab tsuas yog pom zoo los ntawm tus kws qhia zaub mov noj haus.

Nws tau tso cai rau siv cheese tsev nyob hauv nws daim ntawv ntuj lossis ua ib hom curd, paj npleg, tsev cheese pancakes, casserole.

Lub luag haujlwm ntawm cov piam thaj rau lub cev

Cov piam thaj yog lub zog rau lub cev lub cev. Nws yog tsim los ntawm carbohydrates. Hauv cov neeg muaj kev noj qab haus huv, nws cov qib ib txwm nyob hauv cov ntshav yog tswj hwm tas li. Tam sim ntawd tom qab noj mov, nws tuaj yeem nce siab, tab sis ua haujlwm dhau sijhawm, lub cev cov insulin ua rau nws qis dua.Yog tias cov piam thaj tsis siv nyiaj sai, tom qab ntawd nws pib npaj "rau tom qab" hauv daim ntawv ntawm txheej roj. Qhov no tshwm sim thaum cov carbohydrates nkag mus rau hauv lub cev thaum tsis raug. Piv txwv li, ib tug txiv neej noj ib qho khoom qab zib nrog tshuaj yej qab zib pem lub taub hau TV, thiab ces nws mus pw.

Qee zaum, vim qee yam, kev mob plab zom mov tshwm sim, thiab cov piam thaj tsis ua rau lub zog poob, tab sis tam sim hloov mus ua rog. Tus neeg pib hnov mob tshaib plab thiab noj ntau dua, uas ua rau lub cev rog. Cov "carbohydrates" ceev ceev, uas yog, cov uas muaj peev xwm ua kom sai sai, pab tshwj xeeb rau qhov no.

Cov khoom thiab lawv cov glycemic index

Cov khoom noj sib txawv muaj lawv tus kheej kev zom zaub mov hauv lub cev, uas yog hu ua scientific term glycemic index. Kev noj haus nrog cov piam thaj kom siab yog siv cov khoom noj uas muaj glycemic index tsawg (GI). High GI khoom suav nrog:

khob cij thiab pastry,
cereals
qab zib cov khoom
qos yaj ywm
carrots
taub dag
txiv puv luj
dej qab zib zoo.

Tag nrho cov saum toj no yuav tsum tsis txhob noj los ntawm cov neeg mob ntshav qab zib yog tias lawv xav ua kom lawv cov piam thaj zoo li qub. Tsis tsuas yog cov khoom lag luam nkaus xwb, tab sis tseem npaj cov tais diav ua qauv ntawm cov kaus poom zaub mov, cov khoom tiav ib nrab, ntim khoom noj txom ncauj, txwv tsis pub siv. Rau cov neeg mob uas muaj qhov hnyav dhau, cov zaub mov tshwj xeeb rau cov neeg mob ntshav qab zib kuj yuav muaj kev phom sij yog tias lawv muaj cov fructose, nrog rau cov hmoov txhuv nplej.

Qhov txo qis glycemic Performance index ntawm cov khoom lag luam hauv qab no yuav ua rau cov kua nplaum nkag mus rau cov hlab ntshav qeeb dua, uas yog vim li cas nws qib yuav tsis muab qhov loj loj:

qab zib
buckwheat, tsis txhob kib,
cov nplej xim av
txiv lws suav
qhuav apricots
kiwi
prunes
txiv nkhaus taw
zaub qhwv
dib
paj zaub
txaij
mis nyuj
ntuj yogurt
nceb
zaub ntsuab
zucchini
vaj zaub ntsuab.

Cov nqaij ntawm cov tsiaj, nqaij qaib, ntses thiab lwm yam nqaij ntses kuj tseem muaj nyob hauv cov zaub mov no. Cov ncauj lus kom ntxaws ntxiv tuaj yeem nrhiav hauv cov ntxhuav nrog GIs sib txawv.

Kev noj haus rau ntshav qab zib cov ntshav qab zib - cov cai ntawm kev siv

Thaum muab tso ua ke noj cov zaub mov, ib qho yuav tsum coj mus rau qhov hnyav, seb puas muaj cov kabmob sib xyaw ua ke thiab kev pom zoo ntawm ib yam khoom. Qhov tseem ceeb tseem ceeb kuj yog yam kev ua si nrog ib tus neeg koom nrog.

Yog hais tias muaj teeb meem rau cov rog dhau los lawm, qhov tseem ceeb tshaj yog cov zaub mov tsis muaj calorie thiab ib qho kev pab me me. Cov zaub mov raug noj ntau dua (4-5 zaug) thiab tsis muaj noj ntau dhau. Kev siv cov zaub tshiab, nqaij, dej qab zib tsis tau haus thiab txiv hmab txiv ntoo tsuas yog los ntawm daim GI qis. Kev noj haus kuj tseem muaj qhov sib npaug ntawm cov protein, carbohydrates thiab cov rog li 20%: 45%: 35%, ua ntu zus. Kev siv ntsev yog kev pom zoo kom muaj kev txhim kho tsawg, thiab cawv yuav tsum tau muab pov tseg. Kev ua raws li kev noj haus yuav tsum tau siv roj tsawg kawg txhua hnub rau kev haus ntawm qib ntawm 2 liv. Qhov no tuaj yeem suav ob qho tib si xws li tshuaj ntsuab (tshuaj ntsuab, dub, ntsuab) thiab kas fes, ntxiv rau rosehip decoction lossis dej ntxhia zoo tib yam, tab sis tsis muaj roj.

Hauv cov khoom noj muaj ntshav qab zib cov ntshav qab zib, ib qho keeb tsis zoo li zinc yuav tsum muaj. Nws tiv thaiv beta hlwb ntawm kev rhuav tshem. Kev tsim thiab kev tawm ntawm cov kua dej los ntawm lub cev yog tseem ua tiav nrog lub ntsej muag ntawm zinc. Ntawm no yog daim ntawv teev cov khoom lag luam nyob rau hauv uas zinc yog tam sim no:

nqaij nyuj
mob siab (nqaij menyuam nyuj, nqaij nyug),
taum ntsuab,
paj zaub
qe
thoob ham
nceb
qij
ntsuab dos.

Txog 3 g ntawm zinc yog txaus rau ib tus neeg ib hnub. Koj yuav tsum paub tias zinc muaj qhov tsis zoo yog tias nws nkag mus rau hauv lub cev tib lub sijhawm cov calcium. Yog li, cov khoom ntim zinc-tsis zoo dua rau kev siv mis nyuj.

Noj zaub mov nrog cov piam thaj siab

Nrog rau cov ntshav qab zib kom ntau, kev noj haus yog raws li nram no:

Nws raug nquahu kom pib pluas tshais nrog buckwheat porridge nrog lub qe hau lossis omelet los ntawm ob lub qe. Los ntawm cov dej haus xaiv cov tshuaj yej, cocoa, chicory lossis kas fes. Lawv ntxiv mis, thiab leej twg tsis nyiam haus, ces hloov cov mis nrog ib hlais ntawm cheese.
Qhov tshais zaum ob yuav zoo li zaub xam lav lossis ib khob kua mis uas yog qhob noom qab zib ua qab zib, lossis ob peb diav ntawm tsev cheese nrog qaub.
Noj su muaj thawj chav kawm thawj thiab thib ob.Rau thawj ua noj borscht (tab sis tsis muaj lws suav), nqaij qaib lossis kua zaub ntsuab. Rau qhov thib ob, lawv ua cov nqaij cov nqaij ntawm nqaij qaib, nqaij nyuj, nqaij npuas lossis nqaij tsiaj. Cov nqaij tuaj yeem muab hau, muab ci thiab ua noj. Coleslaw lossis stewed zaub mus zoo nrog cov tais diav nqaij. Nws raug nquahu kom tsis txhob yuav cov zaub xam lav uas npaj tau hauv khw, vim tias cov piam thaj ib txwm ntxiv rau lawv. Qhov tseem ceeb tshaj plaws yuav yog zaub mov ntawm txhua yam ntawm zaub qhwv, npaj ntawm nws tus kheej. Haus su nrog ib decoction ntawm sawv hav zoov lossis ntxhia hauv dej.
Rau noj hmo, siv cov rwj los sis stewed ntses xyaw nrog zaub xam lav. Raws li dej haus, koj tuaj yeem siv tshuaj yej (ntsuab los yog ntawm tshuaj ntsuab).
Ua ntej yuav mus pw, haus ib khob mis yogurt.

Txhua txhua zaub zaub nyoos yog cov caij nyoog nrog lub ncuav ntawm txiv roj roj. Ob peb lo lus hais txog yogurt. Nws, zoo li cov zaub xam lav, tsis tsim nyog yuav hauv khw. Kua mis nyeem qaub yog ib txwm muaj qab zib lossis txiv hmab txiv ntoo los ntawm cov txiv hmab txiv ntoo uas tsis muaj ntshav qab zib. Yog li, cov khoom lag luam no yuav tsum kawm ua noj ntawm nws tus kheej los ntawm cov mis nyuj thiab tus najnpawb pib hauv khw muag tshuaj. Txawm tias thaum yuav cov tsev cheese hauv tsev ua lag luam, koj yuav tsum ua kom nws tsis muaj qab zib, vim qee tus muag yuav ntxiv nws nyob ntawd rau qhov qab zib. Koj yuav tsum txheeb xyuas cov tsev me ntawm cheese rau qab zib hauv tsev los ntawm kev noj nws thiab ntsuas cov piam thaj hauv cov ntshav nrog glucometer. Raws li cov khoom qab zib, stevia extract yuav siv tau.

Qhov kev nce siab hauv cov ntshav qab zib yog ib qho tseem ceeb ntawm cov tsos mob uas xav tau kev saib xyuas tshwj xeeb. Feem ntau, qhov kev ua txhaum cai no raug kuaj los ntawm kev sib tsoo. Hauv qee kis, qhov nce hauv cov piam thaj hauv ntshav yog nyob rau hauv ntau yam kev qhia.

Kev ua kom ntshav qab zib tsawg tuaj yeem ua ntau txoj hauv kev, piv txwv li, los ntawm kev hloov pauv hauv lub neej. Cov kws kho mob tau hais tias kev kho mob ntawm ib yam kab mob yuav tsis coj qhov kev cia siab yog tias kev noj zaub mov tsis ua raws li thaum lub sijhawm siv tshuaj.

Nrog kev pab los ntawm cov pluas noj thiab cov tshuaj noj, kwv yees ib lub sijhawm rau kev ua haujlwm ntawm cov ntshav qab zib. Nyob rau hauv xyoo tas los no, txhua tus neeg 50 nyob hauv ntiaj teb tau mob ntshav qab zib. Nrog rau cov ntshav qab zib cov ntshav qab zib, kev noj haus yog ib qho tseem ceeb rau kev ua kom lub cev xwm txheej thiab ua kom cov ntshav qabzib ntau.

Cov cim ntawm ntshav qab zib thiab kab mob ntsig txog

Ntshav qab zib Hom 1 tshwm sim vim hais tias cov txiav txiav tawm los tsim cov tshuaj insulin kom txaus. Qhov kab mob pathology no tshwm sim vim yog cov txheej txheem pathological hauv lub qog ua haujlwm, nws lub β hlwb tuag. Cov neeg muaj ntshav qab zib hom 1 yuav muaj insulin ntau thiab yuav tsis nyob ib txwm yam tsis hno.

Ntawm hom ntshav qab zib hom 2, qhov ntim ntawm cov tshuaj insulin hauv cov ntshav tseem nyob rau qhov qub, tab sis nws nkag mus rau hauv cov cell yog tsis raug. Qhov no yog vim tias cov roj ntsha uas tso nyob rau saum npoo ntawm lub cev ua rau lub cev puas tsuaj thiab ua rau cov receptors los khi rau qhov no. Yog li, hom ntshav qab zib hom 2 tsis muaj cov tshuaj insulin, yog li tsis tas yuav mus txhaj tshuaj.

Kev nce siab ntxiv hauv cov ntshav qab zib tshwm sim thaum lub cev lub peev xwm los nqus cov insulin yog qhov tsis txaus. Vim tias qhov tseeb tias cov tshuaj hormones tsis tau muab faib kom raug, nws nyob rau hauv cov ntshav.

Cov kev ua txhaum cai feem ntau yog cog lus los ntawm:

daim siab mob
cov roj (cholesterol) siab
rog dhau
mob txha taub hau
muaj keeb muaj mob muaj keeb.

Cov kws kho mob ntseeg tias cov ntshav qab zib ib txwm nyob yog 3.4-5.6 mmol / L. Qhov ntsuas no tuaj yeem hloov tau hloov thawm hnub, uas yog ib txwm ua haujlwm. Nws yuav tsum raug ntxiv tias yam nram no cuam tshuam rau theem qab zib:

cev xeeb tub
mob hnyav.

Tus uas tau mob siab rau tas mus li los ntawm kev mob nkeeg tas li, qaug zog thiab tshee poob siab feem ntau kuaj tau tus kab mob no.

Yog hais tias ntsuas lub sijhawm ua tiav, tom qab ntawd cov piam thaj yuav rov qab zoo li qub. Hyperglycemia yog ib qho kev nce qib hauv thaj suab thaj ntau dua 5.6 mmol / L. Qhov tseeb tias cov piam thaj kom siab tuaj yeem hais tau yog tias ntau qhov kev kuaj ntshav tau ua nyob ntawm qee lub sijhawm.Yog tias cov ntshav stably tshaj 7.0 mmol, qhov no qhia txog ntshav qab zib.

Nrog kom nce qib me ntsis ntawm cov ntshav qab zib, koj xav tau cov ntawv qhia zaub mov rau txhua hnub.

Muaj ntau tus lej thaj chaw uas qhia txog cov ntshav qab zib kom ntau:

nquag tso zis
nkees
tsis muaj zog thiab nkees,
lub qhov ncauj qhuav, nqhis dej,
siab noj mov kom yuag,
qeeb kho ntawm khawb thiab mob,
weakening ntawm tiv thaiv kab mob,
tsis pom kev
khaus tawv.

Kev xyaum qhia tau tias cov phiajcim no tshwm sim lem, thiab tsis yog tam sim ntawd. Yog tias ib tus neeg pom cov tsos mob no, lawv yuav tsum tau kuaj sai li sai tau kom tsis txhob muaj kev phom sij rau kev noj qab haus huv.

Nrog rau kev nce ntxiv hauv cov ntshav qab zib, nws yog ib qho tseem ceeb kom paub txog yam koj tuaj yeem noj thiab yam dab tsi uas yuav tsum tau zam. Feem ntau, kev noj zaub mov noj lub rooj noj mov raws li Pevzner No. 9 Siv cov khoom noj no ua rau nws ua tau:

normalize ntshav qabzib
cov roj (cholesterol) tsawg
tshem tawm puffiness,
txhim kho cov ntshav siab.

Cov zaub mov zoo li no ua rau muaj kev cia caloric tsawg zuj zus hauv ib hnub. Tus nqi ntawm cov rog cov zaub mov thiab cov teeb meem carbohydrates ntawm cov zaub mov kuj raug txo kom tsawg. Yog tias koj ua raws li cov haujlwm zoo li no, koj yuav tsum siv cov khoom lag luam uas hloov suab thaj.

Ntau yam khoom qab zib ntawm cov tshuaj thiab cov hauv paus nroj tsuag yog nyob ntawm kev ua lag luam. Tus mob ntshav qab zib yuav tsum tso tseg cov roj (cholesterol) thiab cov khoom uas tsim tau zoo. Cov neeg mob muaj cov kab mob vitamins, lipotropic thiab tshuaj fiber ntau. Tag nrho cov no yog nyob rau hauv cov zaub mov kaus poom, txiv hmab txiv ntoo, tsev cheese thiab ntses.

Txhawm rau tiv thaiv cov ntshav qab zib kom tsis txhob nce, koj yuav tsum tso tseg cov khoom noj qab zib, qab zib, muffin, qab zib thiab qab zib. Ntxiv rau, koj tsis tas yuav noj Goose thiab os nqaij.

Raug tshem tawm ntawm kev noj haus:

ci mis
lee
rog ntses hom
salted cov khoom
kua mis nyeem qaub
fermented ci mis nyuj.

Muaj piam thaj ntau yog qhov tsis sib xws rau kev noj cov nplej zom, mov, nqaij nqaij hnyav thiab semolina. Tsis tas noj zaub mov ntsim thiab ntsim, ntsim zaub, thiab raws li ntau lub caij ua.

Cov neeg muaj ntshav qab zib siab yuav tsum tsis txhob noj txiv hmab thiab raisins, nrog rau txiv qab zib, nrog rau txiv tsawb. Txwv tsis pub haus dej cawv thiab kua txiv qab zib.

Cov zaub mov nrog cov piam thaj hauv siab muaj cov khoom ua los ntawm cov lej ua kua mis, nqaij ntshiv thiab ntses. Tsis tas li ntawd, ntau cov txiv hmab txiv ntoo thiab zaub, zaub ntsuab ntau yam, ntau hom zaub mov yuav tsum muaj nyob hauv cov khoom noj. Koj tuaj yeem noj cov qe hauv kev sim.

Cov neeg muaj ntshav qab zib yuav tsum haus cov khoom noj siv mis uas muaj cov rog tsawg. Noj cov khoom qab zib pub tsawg, tab sis nrog so ntev.

Cov ntawv qhia zaub mov yuav tsum suav nrog cov zaub nyoos tshiab, uas yog tsim los ntawm cov txiv hmab txiv ntoo thiab zaub, thiab muaj cov txiv roj roj, kua mis nyeem qaub ua kua lossis qab qab roj tsawg.

Cov yam ntxwv noj haus zoo

Tus mob ntshav qab zib xav tau txiav txim siab txog zaub mov noj piv txwv rau ib lim tiam. Txog rau pluas tshais, koj tuaj yeem noj oatmeal nrog me ntsis butter. Tsis tas li, cov ntshav qab zib tau tso cai rau noj ncuav qhob cij qhaub cij nrog cov muaj roj cheese thiab tshuaj yej tsis qab. Tom qab ob peb teev, ib tug neeg tuaj yeem noj kua txiv lossis qee cov rog hauv tsev cheese.

Rau pluas su, koj yuav tsum ua kua zaub kua zaub thiab ntxiv mus, piv txwv li, buckwheat porridge nrog cutlet qaib. Cov khoom noj txom ncauj thaum tav su muaj cov txiv hmab txiv ntoo uas tsis qab zib. Rau noj hmo, cov neeg mob ntshav qab zib tuaj yeem noj zaub xam lav cov zaub nrog nqaij nqaij los yog ntses, nrog rau tshuaj yej lossis compote.

Yuav kom txo cov theem ntawm cov piam thaj hauv cov ntshav ntawm ib tus neeg, nws yog ib qho tseem ceeb uas yuav tsum niaj hnub suav cov khoom noj calories ntau ntawm cov zaub mov. Noj tshais thawj zaug uas koj xav tau nyob ib ncig ntawm 8 thaum sawv ntxov. Cov ntsiab lus calories ntau ntawm thawj pluas tshais yuav tsum yog 20% ntawm qhov cov calories txhua hnub, uas yog los ntawm 480 txog 520 kilocalories.

Noj tshais thib ob yuav tsum nyob rau 10 a.m. Nws cov calorie cov ntsiab lus yog 10% ntawm qhov ntim txhua hnub, uas yog 240-260 kilocalories. Noj su pib thaum txog 1 teev tsaus ntuj thiab suav txog 30% ntawm kev noj zaub mov kom tsawg txhua hnub, uas yog sib npaug ntawm 730-760 calories.

Cov khoom noj txom ncauj rau cov me nyuam hauv 16 teev, noj su thaum tav su yog kwv yees 10% ntawm calories, uas yog 250-260 calories. Noj hmo - 20% ntawm calories lossis 490-520 kilocalories. Noj hmo lub sijhawm 18 teev lossis tom qab me ntsis tom qab.

Yog tias koj xav noj tiag, koj tuaj yeem ua ib hmo thaum 20 teev tsaus ntuj. Lub sijhawm no, koj tsis tuaj yeem siv ntau dua 260 kilocalories.

Nws yog ib qho tseem ceeb uas yuav tau kawm kom ntxaws txog qhov txiaj ntsig lub zog ntawm cov khoom uas tau qhia hauv cov ntxhuav ntsuas.

Raws li cov ntaub ntawv no, cov zaub mov rau lub limtiam raug suav.

Cov lus 9 rau cov ntshav qab zib hom 1

Cov neeg muaj ntshav qab zib hom 1 xav tau cov tshuaj insulin tas li. Tus neeg mob yuav tsum tau saib xyuas cov qib ntawm enzyme thiab ntshav qabzib tas li. Coob tus neeg ntseeg yuam kev tias yog tias koj niaj hnub txhaj tshuaj insulin, qhov yuav tsum tau soj ntsuam koj cov zaub mov kom ploj mus. Nws yog ib qho tseem ceeb kom tsim muaj cov khoom noj kom txo qis ntshav qab zib.

Cov kws kho mob hais txog cov ntsiab cai ntawm kev noj zaub mov zoo rau ntshav qab zib hom 1:

Kev siv cov zaub carbohydrates. Txwv cov piam thaj uas zom tau yooj yim tsis pub. Koj tuaj yeem siv cov txiaj ntsig,
Cov zaub mov yuav tsum nquag, tab sis fractional. Ib hnub koj yuav tsum tau noj li ntawm 5-6 zaug,
Cov piam thaj hloov yog siv cov suab thaj,
Nws yog qhia kom txo tau cov rog hauv cov rog thiab carbohydrates,
Tag nrho cov khoom lag luam yuav tsum tau muab rhaub, ci lossis nqaij ci,
Yuav tsum suav cov khob cij.

Koj tuaj yeem txo qis qab zib yog tias koj nquag haus cov khoom lag luam hauv qab no:

Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo,
Cereal qoob loo
Pob kws thiab qos yaj ywm
Cov khoom lag luam nrog sucrose.

Kuj pab tau kawg. Koj tuaj yeem ua kua zaub thiab kua zaub rau ntawm cov ntses tsis muaj roj thiab nqaij. Acid cov txiv hmab txiv ntoo pub tau. Tsuas yog tus kws kho mob uas ua hauj lwm rau kev kho mob tuaj yeem tso cai rau qab zib kom tau.

Nrog kev tso cai los ntawm tus kws kho mob tuaj koom, koj tuaj yeem noj cov khoom noj siv mis. Nws yuav tsum raug sau tseg tias kev siv cov qaub cream, tshij thiab qab zib yog txhua yam ua kom tshem tawm. Cov txuj lom thiab cov kua ntses yuav tsum tsis txhob ntsim thiab ntsim.

Txog 40 g ntawm cov roj zaub thiab muaj roj pub rau ib hnub twg.

Chav ua mov ci

Cov khoom noj muaj ntshav qab zib cov ntshav qab zib yuav tsum raug txo rau kev suav cov khob cij - XE. Chav carbohydrate los yog chav ua mov ci yog qhov nyiaj uas tau tsom mus rau ntawm glycemic index, nws yuav tsum tau sib npaug ntawm kev noj zaub mov ntawm cov neeg mob ntshav qab zib.

Conventionally, chav ua khob cij yog sib npaug rau 10 g ntawm lub khob cij yam tsis muaj khoom lossis 12 g nrog daim txiag. Nws yog qhov sib npaug rau 22-25 g ntawm qhob cij. Chav tsev no nce lub siab ntxiv ntawm cov piam thaj hauv cov ntshav li ntawm 1.5-2 mmol / L.

Tus neeg mob ntshav qab zib yuav tsum paub nws tus kheej nrog lub rooj tshwj xeeb uas muaj qhov tseeb ntawm cov chav ua mov ci hauv txhua hom khoom, uas yog hauv:

Txiv Hmab Txiv Ntoo
Zaub
Bakery khoom
Dej qab zib
Krupakh.

Piv txwv li, hauv ib daim khob cij dawb yog 20 g XE, hauv ib daim ntawm Borodino lossis rye cij - 25 g XE. Txog 15 g ntawm chav nyob qhob cij nyob hauv ib lub rooj:

Qhov loj tshaj plaws ntawm XE muaj nyob hauv cov khoom lag luam:

Ib khob ntawm kefir - 250 ml XE,
Beets - 150 g
Peb lub txiv qaub lossis ib nplais me ntawm cov txiv ntseej - 270 g,
Peb carrots - 200 g,
Ib thiab ib nrab khob kua txiv lws suav - 300 g XE.

Xws li lub rooj yuav tsum pom thiab tsim kev noj haus rau ntawm nws. Txo kom txo cov ntshav qab zib, koj yuav tsum tau noj ntawm 3 txog 5 XE rau pluas tshais, noj tshais thib ob - tsis ntau dua 2 XE. Noj hmo thiab noj su kuj muaj li 3-5 daim XE.

Mob ntshav qab zib - ib qho kev ua txhaum txoj kev ntawm kev coj ua ntawm cov macro-nquag nrog cov kev txhim kho tom ntej ntawm cov teeb meem hauv lub cev tsis tseem ceeb.

Mob ntshav qab zib muaj feem cuam tshuam rau tib neeg txhua lub hnub nyoog thiab poj niam txiv neej, thiab tseem ua rau pom cov tsos mob hnyav thiab ntau yam mob, yog li ntawd nws ua rau muaj kev phom sij txaus ntshai heev rau lub neej.

Ntxiv nrog rau kev kho mob tshwj xeeb, nws tseem ceeb kom xaiv cov khoom noj khoom haus zoo tshaj plaws rau tus neeg mob.

Cov ntsiab cai dav dav ntawm kev noj zaub mov nrog cov ntshav qab zib

Yuav pib nrog, nws yuav tsum raug sau tseg tias qhov nce hauv ntshav qab zib tsis tas li qhia tias muaj ntshav qab zib. Qhov txiav ua tuaj yeem txo qis kev ua si thaum lub sijhawm ntev kev ntxhov siab, kev ntxhov siab, thiab lwm yam. Hauv qhov no, ntshav qab zib hauv cov ntshav yuav yog qhov kev xaiv ib txwm muaj.Tsuas yog tus endocrinologist tuaj yeem ua tus mob raws li cov txiaj ntsig ntawm kev kuaj mob.

Ntshav qab zib mellitus yog ib hom kab mob uas txaus ntshai heev. Yog li ntawd, nyob rau hauv tsis muaj kis tsis tuaj yeem tsis saib xyuas kev noj haus zoo. Yuav luag txhua tus paub tias nws muaj ob hom mob ntshav qab zib: 1 thiab 2, tab sis tsuas yog qee leej tuaj yeem paub qhov sib txawv ntawm lawv.

Qhov txawv yog nkag siab heev: ntshav qab zib hom 1 txuam nrog kev ua tsis zoo ntawm tus txiav ua tsis taus pa rau cov organic yog vim li cas (concomitant kab mob xws li mob leeg, kev mob caj ces, thiab lwm yam). Mob ntshav qab zib Hom 2 yuav luag ib txwm cuam tshuam nrog kev rog thiab yog nws qhov tshwm sim. Txoj kev txiav siab tsis tuaj yeem tiv taus txoj kev thau khoom thiab kev ua tsis zoo.

Yog li, koj yuav tsum tau mus cuag cov khoom noj tshwj xeeb kom zoo, ua tib zoo xav rau hauv koj daim ntawv ntawm tus kabmob.

Nws puas tuaj yeem noj zib ntab?

Zib ntab yog suav tias yog cov khoom tsis sib haum xeeb. Cov kws tshaj lij tsis tuaj yeem pom zoo tias yuav tsum noj zib ntab los tsis noj. Lub ntsiab lus tseem ceeb nyob rau hauv kev txaus siab ntawm cov khoom no yog tias nws suav nrog fructose thiab qabzib, uas tau nqus tau yam tsis muaj kev koom tes ntawm insulin, uas tsim nyog rau lub cev ua pa tawm.

Nws tseem yuav hais txog chromium, uas txhawb kev tsim cov tshuaj hormones, uas ua kom cov piam thaj hauv cov ntshav ntau thiab txhim kho cov ntaub so ntswg adipose. Chromium tiv thaiv cov tsos ntawm cov muaj roj ntau ntau.

Nquag noj zib ntab rau khoom noj, cov neeg mob ntshav qab zib mellitus soj ntsuam ib qho ntshav ntawm cov ntshav, ib qho kev txo qis hauv cov ntsiab lus ntawm glycated hemoglobin.

Pluas tshais: porridge, omelet, kas fes ua los ntawm nqaij, tshuaj yej,
2 pluas tshais: txiv hmab txiv ntoo lossis zaub nyias,
Noj su: kua zaub los yog borsch, meatballs, steamed nqaij, meatballs, compote los yog jelly, kua,
Khoom txom ncauj: zaub ua zaub xam lav, tsev cheese, txiv hmab txiv ntoo, rosehip broth,
Noj hmo: ntses thiab zaub, tshuaj yej.

Cev xeeb tub noj cov zaub mov

Txhawm rau teb cov lus nug, dab tsi cov poj niam cev xeeb tub tuaj yeem noj nrog cov piam thaj siab, ua ntej koj yuav tsum hloov pauv kev noj haus.

Thaum cev xeeb tub thiab nce thaj chaw cov piam thaj ntau ntau, lub hom phiaj ntawm kev noj zaub mov kom tsawg yog muab cov zaub mov muaj calories kom ntau li ntau tau, tab sis cov khoom noj muaj txiaj ntsig:

Txog rau pluas tshais, koj yuav tsum noj cov zaub mov uas muaj cov tshuaj fiber: tag nrho cov qhob cij, cereal, zaub.
Kev ua noj yog nqa tawm los ntawm cov nqaij ntshiv, tshem tawm cov rog pom.
Thaum nruab hnub koj yuav tsum haus txog 8 khob dej.
Rau cev xeeb tub, cream tshij, kua ntsw, kua txiv margarine yuav tsum tau muab tshem tawm ntawm cov khoom noj.
Cov noob muaj pub rau noj thaum muaj lub siab. Nws yog qhov tsim nyog kom noj cov paj noob hlis noob uas tsis tau ua tiav kev kho cua sov.
Tom qab sab laj nrog koj tus kws kho mob, koj yuav tsum nrhiav seb yuav muaj cov zaub mov dab tsi thiab cov vitamins ntau, uas cov khoom yuav suav nrog lawv.

Ua kom cov khoom noj kom muaj ntshav qab zib ntau ntxiv tsis yog ib qho nyuaj. Ntau cov khoom siv tau muab rau cov zaub mov ntau yam thiab sib npaug.

Qab zib hloov

Nws yog tsis yooj yim sua kom pov tseg qab zib thiab khoom qab zib, vim tias qhov no tuaj yeem ua rau kev nyuaj siab. Txo qhov mob ntawm cov neeg mob uas tau yuam kom ua raws li kev noj haus, cov khoom qab zib yog cov kws kho.

Kev noj qab zib siab ntau suav qee yam kev txwv. Los ntawm qhia lawv, tus neeg mob yuav muaj peev xwm ua kom cov piam thaj nyob rau hauv txoj cai thiab tsis txhawj xeeb tias yuav muaj teeb meem hauv lub cev. Txij li thaum muaj kev nce ntxiv hauv cov piam thaj, feem ntau muaj teeb meem xws li hnyav dhau, ua raws li kev noj zaub mov tuaj yeem txhim kho teeb meem metabolic thiab tshem cov tsis txaus.

Daim ntawv teev cov khoom lag luam nrog cov sib txawv glycemic index (GI):

hauv qab 15 (txhua hom zaub qhwv, zucchini, spinach, sorrel, radish, radish, turnip, dib, asparagus, leek, rhubarb, kua txob qab zib, nceb, txaij, taub).
15–29 (prunes, blueberries, txiv ntoo qab zib, plums, txiv qaub ntsuab, txiv lingonberries, txiv ntoo, cranberries, txiv lws suav, noob taub dag, noob txiv, chocolate dub, kefir, fructose),
30-39 (xim dub, dawb, liab currants, pear, tshiab thiab qhuav txiv apples, txiv duaj, txiv pos, txiv qhuav apricots, taum pauv, taum, apricots, mis nyuj, mis qhob noom xim kasfes, kua txiv ntoo uas muaj roj tsawg yogurt, lentils),
70–79 (raisins, beets, txiv puv luj, dib liab, txhuv, hau qos, ice cream, qab zib, granola, cheese),
80–89 (muffins, tswm ciab, carrots, caramel),
90-99 (qhob cij dawb, ci thiab kib qos yaj ywm).

Ob pawg ntawm cov tshuaj hormones cuam tshuam cov concentration ntawm cov piam thaj hauv cov ntshav. Cov tshuaj hormones uas txo qis ntshav qabzib yog insulin, cov tshuaj hormones uas nce ntshav qabzib yog glucagon, kev loj hlob hormone thiab glucocorticoids, thiab adrenal cov tshuaj hormones. Adrenaline, yog ib qho ntawm cov tshuaj hormones kev nyuab siab, txwv tsis pub cov tshuaj insulin rau hauv cov ntshav. Ib ntawm cov tsos mob ntawm tus mob ntshav qab zib yog ncua ntev hauv cov ntshav piam thaj (hyperglycemia).

Cov ua rau hyperglycemia tuaj yeem yog:

ntau yam kev ntxhov siab
yam muaj keeb muaj caj
caj ces cuam tshuam
kev fab tshuaj tsis haum
mob khaub thuas ntev ntev, thiab lwm yam.

Dab tsi los noj uas muaj ntshav qab zib (piam thaj)?

Cov khoom tsim nyog rau cov khoom noj khoom haus ntawm cov neeg muaj ntshav qab zib yuav tsum muaj cov kab zoo li ntawd. Nws yog qhov tseem ceeb heev rau kev txhaj tiv thaiv kab mob hlwb, vim zinc tiv thaiv lawv ntawm kev rhuav tshem. Nws kuj yog qhov tsim nyog rau kev ua kom zoo, ua kom zais thiab tawm ntawm cov kua dej. Zinc muaj nyob hauv cov zaub mov xws li nqaij nyug thiab nqaij tsiaj muaj siab, zaub ntsuab, taum ntsuab, taum ntsuab, nqaij nyuj, qe, dos, nceb, qej, buckwheat. Kev noj haus txhua hnub ntawm zinc rau ib tug neeg yog 1.5–3 g. Khoom lag luam muaj zinc tsis pom zoo rau kev noj thaum tib lub sijhawm cov zaub mov muaj calcium (mis thiab cov khoom noj mis nyuj), vim calcium txo qhov nqus ntawm zinc hauv plab hnyuv.

Qhov feem ntawm cov protein, cov rog thiab carbohydrates rau cov kab mob no yuav tsum sib haum nrog 1: 1: 4. Yog tias peb coj cov ntsuas no hauv cov lus hais, tom qab ntawd cov protein - 60-80 g / hnub (suav nrog 50 g / hnub ntawm cov tsiaj protein), cov rog - 60-80 g / hnub (suav nrog 20-30 g ntawm tsiaj rog) , carbohydrates - 450-500 g / hnub (suav nrog polysaccharides 350-450 g, i.e. complex carbohydrates).

Tib lub sijhawm, cov khoom siv mis, khoom noj siv mis thiab hmoov txhuv nplej siab yuav tsum tau txwv. Nws yuav zoo li tias koj yuav tsum tau noj ntau ntawm cov carbohydrates. Kuv yuav piav qhia: raws li qee txoj cai, tus neeg uas muaj ntshav qab zib yuav tsum tsis txhob haus ntau dua 7 khob cij (1 lub khob cij sib xyaw nrog 10-12 g ntawm carbohydrates uas muaj nyob hauv cov khoom noj tshwj xeeb) ib hnub. Txawm li cas los xij, cov carbohydrates uas tus neeg mob tau txais yog qhov tsim nyog kom meej meej raws li polysaccharides: lawv muaj mannose, fucose, arabinose. Lawv qhib lub enzyme lipoprotein lipase, uas tsis yog cov tshuaj lom neeg txaus hauv cov kev mob ntawm kev loj hlob ntawm ntshav qab zib mellitus, uas yog ib qho ntawm cov ua rau ntawm tus kab mob no. Yog li ntawd, nws yog mannose thiab fucose uas tau koom rau hauv kev rov qab los ntawm cov metabolism hauv carbohydrate. Qhov loj ntawm mannose muaj nyob hauv cov khoom noj xws li oatmeal, mov, barley, barley, buckwheat, millet. Qhov zoo tshaj plaws ntawm fucose-uas muaj polysaccharides yog seaweed (kelp). Nws yuav tsum tau haus ntawm 25-30 g / hnub. Tab sis nco ntsoov tias nws tuaj yeem txhawb kev phais plab hauv plab, yog li ntawd, cov kale hiav txwv tsis pom zoo rau siv thaum cev xeeb tub.

Raws li rau kev ua kom yuag mis, lawv qhov ntau li ntawm 200-250 ml.

Nws raug nquahu kom siv li ntawm 200 g / hnub ntawm cov khoom ua ncuav nyob rau hauv daim ntawv ntawm cov qhob cij tsaus (rye, noob nplej, mov ci tag nrho, thiab lwm yam).
Los ntawm cov zaub: txhua hom zaub qhwv (nws raug nquahu kom sov lawv) - 150 g / hnub, txiv lws suav (yav tas los tev, vim tias nws muaj cov zom, cov tshuaj uas ua rau lub siab ua haujlwm) - 60 g / hnub, dib (yav tas los tev tev, uas muaj cov tshuaj cucurbitacin, uas ua rau lub siab ua haujlwm lawm. Squash, squash, taub dag - 80 g / hnub. Qos yaj ywm (ci, hau) - 200 g / hnub. Beets - 80 g / hnub, carrots - 50 g / hnub, kua txob liab qab zib - 60 g / hnub, avocado - 60 g / hnub.
Ntawm cov proteins ntawm cov nroj tsuag keeb kwm, nws raug nquahu kom siv cov asparagus, taum ntsuab, cov tub ntxhais hluas peas - 80 g / hnub. Txiv ntseej - 5 pcs./tub twg.
Cov txiv hmab txiv ntoo loj thiab cov txiv qaub - cov txiv ntoo ib hnub (kua, pear, kiwi, mandarin, txiv kab ntxwv, txiv nkhaus taw, txiv puv luj (50 g), txiv duaj, thiab lwm yam, tshwj tsis yog txiv tsawb, txiv hmab). Cov txiv hmab txiv ntoo thiab cov txiv ntoo me me (txiv ntoo qab zib, txiv ntoo qab zib, apricots, plums, gooseberries, raspberries, dub, liab, dawb currants, txiv pos nphuab, txiv pos nphuab, txiv pos nphuab, thiab lwm yam) - lawv qhov ntim tau ntsuas hauv ib qho me me.
Proteins ntawm tsiaj keeb kwm (nqaij nyuj, nqaij tawv - 80 g / hnub, nqaij npuas muaj roj tsawg - 60 g / hnub, mob siab (nqaij nyuj, nqaij) - 60 g 2 zaug hauv ib lub lis piam, nqaij qaib mis - 120 g / hnub, luav - 120 g / hnub , qaib ntxhw - 110 g / hnub).
Los ntawm cov khoom noj ntses: muaj ntses hiav txwv uas tsis muaj roj ntau, cov ntses liab ntau hom (ntses liab, ntses liab) - 100 g / hnub.
1 lub qe tauj ib hnub lossis 2 lub qe nyob hauv 2 hnub.
Mis 1.5% rog - tsuas yog ntxiv rau ntxiv rau tshuaj yej, kas fes, cocoa, chicory - 50-100 ml / hnub. Nyuaj cheese 45% rog - 30 g / hnub. Tsev cheese 5% - 150 g / hnub. Biokefir - 15 ml / hnub, nyiam dua thaum hmo ntuj.
Cov roj zaub: ntxiv roj txiv roj roj lossis roj pob kws - 25-30 ml / hnub.
Ntawm cov tsiaj rog, butter siv 82,5% rog - 10 g / hnub, qaub cream 10% - 5-10 g / hnub, kua mis nyeem qaub ua rau mis nyuj 1.5% rog - 150 ml / hnub Cov.

Kuv kuj xav hais txog cov txiv ntoo (walnuts, cashews, hazelnuts lossis hazelnuts, almonds) - 5 pcs ./ Day. Ntawm cov txiv hmab txiv ntoo qhuav, koj tuaj yeem siv: qhuav apricots - 2 pcs./day, figs - 1 pcs./day, prunes - 1 pcs./day. Qhiav - 30 g / hnub. Raws li rau zib ntab, nws pom zoo kom siv nws tsis pub ntau tshaj 5-10 g / hnub thiab tsis nrog cov dej haus kub, vim tias thaum muab rhaub, nws ua rau 5-hydroxymethylfurfural, cov tshuaj uas ua rau lub siab ua rau lub siab. Tag nrho cov nroj tsuag ntsuab (zaub ntsuab, sorrel, zaub txhwb qaib, arugula, zaub hauv paus, txhua yam zaub xam lav, thiab lwm yam) tau pom zoo kom lub caij nyoog nrog qaub cream 10% lossis kua mis nyeem qaub ua si hauv tsev.

Cov khoom lag luam xws li beets, tsaus chocolate, yuav tsum tau neutralized nrog cov khoom muaj calcium (mis nyuj thiab khoom noj siv mis). Los ntawm cov nplej zom koj tuaj yeem siv cov nplej zom nplej - 60 g (hauv ntawv qhuav) 2 zaug hauv ib asthiv. Nceb (champignon, oyster nceb) tsuas yog cog - 250 g / hnub.

Kev noj haus thiab thev naus laus zis thev naus laus zis

Cov khoom noj yuav tsum yog 5-6 zaug hauv ib hnub nrog kev sib nrug ntawm pluas noj ntawm 2-3 teev thiab pluas mov kawg 1.5-2 teev ua ntej yuav mus pw.

Nws raug nquahu kom pib noj tshais nrog zaub mov nrog qhov ntxiv ntawm 1 qe lossis 2 lub qe hauv daim ntawv ntawm omelet hauv qhov ntim no. Qhov ntim ntawm cereals yog li 250-300 ml. Ntawm cov dej haus rau pluas tshais, koj tuaj yeem siv tshuaj yej nrog mis nyuj, kas fes nrog mis nyuj, cocoa nrog mis nyuj, chicory nrog mis nyuj. Yog tias koj tsis nyiam ntxiv mis rau hauv cov dej haus no, koj tuaj yeem sib xyaw nrog cov tawv tawv ntawm 45% rog lossis tsev cheese.
Rau pluas su, nws pom zoo kom ua cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo-yogurt cocktail, koj tuaj yeem ntxiv cov txiv ntoo thiab txiv hmab txiv ntoo qhuav, lossis siv cov zaub xas lav zoo li Greek lossis Shopska lossis lwm cov zaub nyoos zoo sib xws.
Rau pluas su, koj yuav tsum siv thawj cov tais diav (liab borsch, kua zaub ntsuab, kua zaub qaib, ntau yam kua zaub, kua zaub, thiab lwm yam) hauv ntim ntawm 250-300 ml / hnub. Qhov thib ob pom zoo nqaij qaib mis, nqaij qaib (ua ntej kev kho cua sov, tshem tawm cov tawv nqaij los ntawm nqaij qaib), nqaij nyuj, nqaij tawv, nqaij ntshiv (hauv daim ntawv ntawm nqaij pob, nqaij pob, nqaij ntses) uas tsis tas ntxiv cov qe rau cov nqaij minced. Txij li thaum avidin protein pom nyob hauv qe qe txwv qhov nqus ntawm hlau hauv nqaij, nws tsis pom zoo kom muab nws xyaw nrog zaub hauv ib pluas noj. Txhawm rau npaj cov nqaij, nws raug nquahu kom ntxuav cov nqaij ntawm fascia thiab tendons, kos 2 zaug hauv nqaij grinder nrog sib ntxiv ntawm cov dos thiab ntsev. Nws raug nquahu kom siv cov nqaij ua nqaij nrog cov cereals lossis cov nplej zom nplej. Lub sijhawm nruab nrab ntawm cov nqaij thiab zaub lauj kaub tais diav yuav tsum tau txuas ntxiv mus 1-1.5 teev.
Ntawm cov dej qab zib, cov txiv hmab txiv ntoo qhuav compotes lossis rosehip broth, lossis cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo, lossis tshiab, diluted nrog cov taub dej haus, pom zoo.
Rau cov tshuaj yej tav su, koj tuaj yeem siv cov tsev me me ntawm tsev cheese thiab cov txiv hmab txiv ntoo ua ke lossis cov txiv hmab txiv ntoo, lossis cov zaub xas lav uas muaj 150 g / hnub.
Noj hmo yog pom zoo kom pib nrog ntses cov tais nrog ntxiv ntawm zaub mov sab zaub. Los ntawm cov dej qab zib: tshuaj yej, cocoa lossis chicory nrog ntxiv ntawm mis nyuj. Thaum tsaus ntuj, koj tuaj yeem haus ib khob ntawm biokefir lossis noj kua mis yogurt.Nws raug nquahu kom haus dej hauv ib lub ntim uas suav los ntawm lub mis: 20-30 ml ntawm kua hauv ib qhov hnyav ntawm lub cev. Kev kho me me: thaum lub caij ntuj sov, daim duab yog 30 ml, nyob rau lub caij nplooj ntoo hlav thiab lub caij nplooj zeeg - 25 ml, thiab thaum caij ntuj no - 20 ml. Cov kua no yog siv rau hauv koj tus account tag nrho cov kua koj haus (haus thiab thawj chav kawm).

Lub thev naus laus zis ntawm kev ua noj yog los ntawm qhov tseeb tias nws yog qhov tsim nyog los npaj txhua yam khoom noj khoom noj yam tsis muaj roj ntxiv. Cov zaub ua kom rog (txiv ntseej, roj pob kws) yuav tsum tau ntxiv rau cov zaub mov ua ntej ua haujlwm rau lub rooj noj mov, vim tias ua rau cov cua sov cov roj zaub kom qhuav cov roj thiab cov carcinogens tau tsim, uas cuam tshuam rau cov phab ntsa ntawm cov hlab ntsha thiab provokes tsis tsuas yog kev txhim kho ntawm cov hlab plawv pathology. nyob rau hauv tib neeg, tab sis kuj oncological pathology. Hom ua noj ua haus: muab cub, rwj, ncu, ci.

Noj qab zib kom ntau

Rau txhua tus neeg mob, tus kws kho mob yuav tsum tsim kho cov khoom noj kom zoo. Txoj cai lub ntsiab yog cov zaub mov tsis tu ncua. Lub hauv paus ntawm cov khoom noj yuav tsum yog zaub tshiab, haus thiab tshuaj ntsuab teas, cov zaub mov muaj calorie tsawg.

Noj nrog cov ntshav qab zib tsis yog txhais tau tias koj yuav tsum tso cov khoom qab zib kom tiav, tab sis nws yog ib qho tseem ceeb ua kom cov ntsiab lus qab zib nyob hauv txhua cov khoom tswj. Nco ntsoov them sai sai rau cov protein, carbohydrates thiab cov rog hauv cov zaub mov. Kev noj zaub mov kom zoo yuav tsum muaj 45% carbohydrates, 20% protein thiab 35% rog. Nws yog nrog tus piv no uas cov qib qab zib ib txwm tuaj yeem ua tiav.

Kev noj haus uas muaj piam thaj ntau ua rau koj ua tib zoo saib xyuas cov txiv ntoo thaum koj tab tom noj zaub mov, vim tias tsis yog txhua txhua lawv tuaj yeem noj tau. Tso cai txiv hmab txiv ntoo, kua txiv thiab txiv tsawb pub rau, tab sis tsis pub noj txiv tsawb lossis txiv ntoo qhuav.

Ntxiv rau, cov khoom noj uas muaj cov piam thaj siab yuav tsum ua raws li qhov muaj ntau zaus ntawm cov khoom noj. Nws yog qhov zoo tshaj rau noj feem ntau hauv me me, rau ib hnub koj tuaj yeem noj 4 txog 7 zaug. Kev siv ntsev yog qhov pom zoo kom ua kom tsawg, thiab tso tseg kev haus dej cawv.

Qhov loj tshaj plaws ntawm cov khoom noj yuav tsum yog zaub (ob qho tag nrho ci, hau, thiab tshiab) thiab txiv hmab txiv ntoo. Qhov tseem ceeb tshaj plaws kuj yog tsoomfwv haus cawv, nyob rau txhua hnub koj yuav tsum haus tsawg tsawg 2,5 litres ntawm cov dej huv.

Siab Qab Zib Noj thiab Cev xeeb tub

Cev xeeb tub ua rau cov poj niam noj ntau yam uas muaj ntshav qabzib ntau. Kev tshem ib qho ntawm ib qho ntawm cov khoom noj yog qhov tsis zoo rau tus menyuam hauv plab thiab leej niam nws tus kheej. Cov niam yav tom ntej uas muaj cov piam thaj siab yuav tsum tau soj ntsuas nws theem hauv cov ntshav, thiab paub tseeb tias nws tsis yog.

Ua li no, koj tuaj yeem yuav ib lub cuab yeej tshwj xeeb uas koj tuaj yeem txiav txim siab qhov concentration ntawm cov piam thaj nrog ib tee ntshav. Qab zib yuav tsum ntsuas rau ntawm lub plab xwb ua ntej noj mov.

Koj yuav tsum noj txhua 3 teev, thiab thaum tsaus ntuj lub sijhawm luv yuav tsum tsis pub ntev tshaj 10 teev. Cov txiv hmab txiv ntoo thiab cov mis nyuj tsis pub noj thaum hmo ntuj? Txhua yam kiag li!

Cev xeeb tub coj mus rau qhov tseeb tias qhov kev xav ib ntawm qhov tsis zoo yuav tsum ua rau cov zaub mov tawv uas muaj ntsev me me, roj thiab txuj lom.

Dab tsi yog qhov zoo rau noj cereal? Buckwheat muaj txiaj ntsig tshwj xeeb, thiab nrog nws ua kua nqaij qaib, zaub xam lav lossis zaub tshiab. Los ntawm cov khoom qab zib, cov zaub mov muaj piam thaj thiab ncuav qab zib biscuit yog qhov tsim nyog. Nws tsis pom zoo kom noj cov nqaij liab, nceb, qab zib lossis cov khoom noj ntsim.

Kev ua piv txwv uas muaj suab thaj ntau ntau

Kev kwv yees noj qab zib rau ntshav qab zib yuav tsum tau ua nyob ntawm lub hnub nyoog ntawm tus neeg mob, nws qhov hnyav thiab ntshav qabzib. Kev noj zaub mov noj yog tib txoj kev ua rau cov piam thaj kom ib txwm muaj, yog li kev noj haus yuav tsum ua tib zoo xaiv, thiab kom paub tias cov khoom lag luam yuav mus rau qhov twg, nco ntsoov ua raws li cov lus pom zoo ntawm tus kws qhia noj haus thiab endocrinologist. Ntxiv rau kev noj zaub mov noj, koj tuaj yeem thov lub teeb ua kom lub cev, kom muaj ib qho kev pabcuam dav dav.

Kev noj haus yuav tsum yog nyob ntawm cov zaub mov tsis muaj calorie tsawg.Nws yog ib qho tseem ceeb heev kom noj cov zaub raws caij nyoog, thiab cov txiv hmab txiv ntoo yuav tsum tswj hwm, vim tias ntau ntawm lawv muaj ntau cov piam thaj thiab raug txwv nrog cov piam thaj ntau. Cov noob taum pauv yuav tau txais txiaj ntsig zoo vim tias lawv tuaj yeem txo cov ntshav qab zib thiab tiv thaiv kev tsim cov roj cholesterol. Ua ib sab zaub mov, koj tuaj yeem noj oatmeal, mov thiab buckwheat.

Cov khoom noj uas muaj suab thaj ntau

Cov lus nug ntawm dab tsi tuaj yeem noj thaum ua raws li cov zaub mov qab zib ua rau muaj kev txhawj xeeb ntau tus neeg uas muaj suab thaj ntau, nrog rau cov teeb meem ntawm kev ua haujlwm ntawm cov txiav lossis cov leeg hauv lub cev. Hauv qab no yog cov npe khoom lag luam uas raug tso cai nyob hauv theem ntawm qab zib thiab tso cai rau coj nws cov khoom lag luam thiab kev kub siab rau ib txwm:

Cov zaub - yog lub hauv paus ntawm cov zaub mov noj. Lawv zoo tshaj plaws noj cov nqaij nyoos, tab sis kuj tseem tuaj yeem ci lossis hau. Fried zaub tsis pom zoo.
Txiv hmab txiv ntoo - tsuas yog cov uas muaj suab thaj thiab qabzib tsawg dua raug tso cai. Lawv raug pom zoo kom noj tom qab noj mov ntawm cov zaub mov tseem ceeb.
Hmoov cov khoom - qhob cij thiab lwm cov khoom hmoov yuav tsum muaj tsawg kawg ntawm carbohydrates. Ib qho kev xaiv zoo tshaj plaws yog rye cij, mov ci ncuav ci, mov ci protein thiab cij ncuav. Kev siv muffins, pies, khaub noom thiab yob tsis pom zoo.
Nqaij - nws yuav tsum yog kev noj haus. Haum rau nqaij menyuam nyuj, nqaij qaib nqaij, nqaij nyug, thiab ntses. Tag nrho cov khoom lag luam zoo tshaj plaws yog muab rhaub kom npau lossis muab faus.
Qaub-mis cov khoom lag luam - khoom noj pauv, tsev cheese, tsev cheese puddings. Kefir, qaub cream lossis kua mis nyeem qaub yog tso cai tsis siv ntau tshaj li ob khob ib hnub.
Cov qe - koj tuaj yeem noj tsis ntau tshaj ob daim hauv ib hnub. Krups yog qhov muaj txiaj ntsig zoo tshaj plaws ntawm cov khoom noj muaj piam thaj ntau, vim lawv muaj peev xwm txo cov roj (cholesterol), muaj cov roj protein ntau thiab cov vitamins B. , barley thiab millet. Tab sis semolina txwv tsis pub.

Muaj Glucose Zoo Txwv Khoom Noj

Nov yog cov ncauj lus tseem ceeb hauv kev npaj noj haus. Nrog lub siab zoo ntawm cov piam thaj hauv cov ntshav, koj yuav tsum tau txwv tsis pub los yog zoo dua tso tseg kev siv cov zaub mov uas muaj cov carbohydrates ntau, piam thaj thiab qab zib.

Ua kom tiav los ntawm kev noj haus yuav tsum tsis pub cais cov dej cawv, nrog rau cov tais diav nceb, qab zib (tsis suav zib ntab) thiab qee hom txiv hmab txiv ntoo. Nyob rau hauv dav dav, peb sab laj txog tias - yog tsis sib xws!

Cov zaub mov uas pab txo cov piam thaj hauv qab yuav tsum muaj fiber ntau. Koj tsis tuaj yeem noj cov nqaij npuas, txiv quav ntswv nyoos, txiv tsawb, ntsev thiab ntsim tais diav, vim tias tag nrho cov khoom lag luam no yuav nce ntxiv rau cov ntshav qab zib.

Kwv yees Siab Qhia Txog Cov Khoom Qab Zib Qab Zib

Txhawm rau coj lub xeev ntawm lub cev rov los rau hauv qhov qub, nws raug nquahu kom txhim kho cov zaub mov kwv yees thiab nruj me ntsis ua raws nws. Yog tias cov ntawv qhia zaub mov raws li daim ntawv teev cov khoom noj uas tau tso cai thiab txwv tsis pub noj, cov khoom noj yuav hloov kho tau yooj yim heev.

ib qho omelet muaj ob lub qe, ib rab diav qaub thiab 100 g taum,
ntsuab tshuaj yej los yog ib tug decoction ntawm Rose hips.

zaub xam lav
khob cij nrog bran.

kua zaub nrog buckwheat lossis zaub,
hau qaib mis,
tshiab zaub ntug hauv paus thiab zaub qhwv,
zib ntab haus.

txiv apples
cov mov ci

mov thiab hau ntses,
zaub xam lav
ib khob kefir lossis tshuaj yej los ntawm tshuaj ntsuab.

Nrog rau cov khoom noj no, tsis muaj kev xav txog kev tshaib plab, yog li nws muaj peev xwm zam tau yooj yim.

Yog tias koj tsis pib noj cov zaub mov kom raug, qhov ntawd tsis tu ncua hauv qab zib yuav ua rau kev txhim kho ntshav qab zib.

Cov Khoom Noj Khoom Noj Rau Cov Ntshav Qab Zib

Hauv qhov no, tsis muaj qhov sib txawv ntawm hom mob ntshav qab zib.

1) Bakery khoom: ncuav qab zib, ncuav, ncuav qab zib, ncuav ncuav.

2) Fried zaub mov, qab ntsev heev.

3) Cov rog: nqaij npuas, nqaij npuas.

4) Kua zaub ntawm cov kua zaub muaj zog.

6) Cawv, dej qab zib thiab lwm yam dej qab zib.

Hauv qee qhov ntau pom zoo siv:

1) Qos yaj ywm (txog li 1 tuber ib hnub nyob rau hauv daim ntawv ntawm qos yaj ywm).

2) Zib ntab, cov txiv ntoo qab zib (kom muaj nuj nqis yog tus kheej).

3) Cov nplej zom.

4) Cov hnyuv ntxwm (txog li 50 g hauv ib hnub).

Cov hauv paus ntsiab lus ntawm khoom noj khoom haus thiab khoom noj kom ntshav qab zib

Khoom noj yuav tsum yog feem me me. Kev pabcuam yuav tsum tsis pub tshaj 150-300 grams hauv ntim. Qhov ntau zaus ntawm kev noj zaub mov yuav tsum yog 4-6 zaug. Lub sijhawm noj mov yuav tsum tau muab xam los ntawm cov qauv zoo ntawm tib neeg biorhythms, kho rau tus kheej tus yam ntxwv: thawj yog 8.00-9.00, thib ob yog 11.30, zaum peb yog 13.30, plaub yog 15.30-16.00, thib tsib yog 18.00, thiab thib rau yog 20.00.

Cov khoom xyaw biochemical ntawm cov khoom noj zoo yuav tsum muaj raws li hauv qab no: 23-24% rog, 20 protein, thiab cov seem yuav tsum yog carbohydrates.

Rau cov neeg muaj ntshav qab zib hom 2, kev kho mob tseem ceeb tshaj plaws yog txhawm rau txo lub cev. Cov lus pom zoo tseem ceeb rau cov neeg mob zoo li no txo cov calories kom tsawg los ntawm 1/3 - ½ (ntawm cov zaub mov ib txwm noj). Nws yog tsis yooj yim sua kom tsis lees noj cov zaub mov ntse.

Hloov pauv yuav tsum hloov ntshav qab zib ntshav siab

Kev nyab xeeb ntawm cov khoom siv ntshav qab zib yog moot taw tes. Tus naj npawb ntawm cov kws tshaj lij ua raws li cov kev xav ib txwm hais tias qab zib thiab cov khoom txwv tsis pub ntshav qab zib yuav tsum tau muab pov tseg tag nrho thiab lawv hloov chaw yuav tsum tau pauv mus. Lwm tus - qhia ncaj qha tias muaj teeb meem thiab kev phom sij ntawm lawv kev noj.

Tseeb fructose tsis tuaj yeem hloov kho piam thaj , tshwj xeeb tshaj yog tsis muaj peev xwm ntawm sorbitol. Tsis muaj suab thaj yuav ua rau muaj kev rau txim loj. Ntawm qhov tod tes, raws li kev tshawb fawb los ntawm cov kws tshawb fawb txawv teb chaws, cov khoom siv ntshav qab zib tsis tsuas yog tsis pab txhawb, tab sis kuj ua rau chav kawm ua kom mob ntxiv.

Yog li, yuav tsum tau hloov cov khoom hloov tsawg los yog muab tso pov tseg kom tag.

Ntshav qab zib tuaj yeem noj khoom qab zib thiab zib ntab Cov. Tab sis tsuas yog tsawg tsawg xwb (piv txwv li, 1/3 khoom qab zib ib hnub, 1 teaspoon ntawm zib ntab ib hnub). Kev saib xyuas tshaj, ntawm chav kawm, yuav tsis ua rau txhua yam zoo.

Tam sim no rau ntawm khw muaj ntau yam “kev phom sij” hloov khoom:

1) Khoom qab zib ntawm sorbitol thiab fructose.

2) Cov kua txiv thiab kua txiv.

4) Xaus Sausages.

Feem ntau, txhua yam hais txog lawv yog kev ua tiav qhov viav vias thiab hais lus phem, lossis kev tsis tsim nyog ntawm kws kho mob.

Cov tib neeg uas tau txais txiaj ntsig los ntawm kev noj cov "khoom noj" yog cov tuam txhab tsim khoom lag luam.

Kev noj haus ntawm cov ntshav qab zib yuav tsum tau muaj tsuas yog cov khoom siv ntuj tsim.

Noj zaub mov rau cov ntshav qab zib: cov ntawv qhia ua piv txwv rau ib lim tiam

Tsom ntsoov rau 5 pluas noj. Yog tias tsim nyog, cov ntawv qhia no tuaj yeem faib ua 6 zaug hauv ib hnub.

1. Rye cij, ib nplais (30 grams)

2. Buckwheat porridge, friable (28-30 g).

3. Mos-hau qe.

4. Zaub xam lav los ntawm prefabricated zaub (cucumbers, txiv lws suav, zaub qhwv).

5. Lub khob ntawm cov tshuaj yej tsis muaj zog.

6. Cov kua ntsuab.

1. Cov khaub noom qhuav (khaub noom, 20 g).

2. Ib khob kua txiv (txiv lws suav).

3. Ib nrab ntawm txiv tsawb.

1. Ib daig mov ci ncuav.

2. Beetroot kua zaub (300 ml).

3. Steamed nqaij qaib cutlet (40 g).

4. Lub xoob buckwheat porridge (30 g).

1. Ib daig mov ci (23-28 g)

2. Ib daim hnyuv ntxwm (55 g)

3. Muab zaub xam lav (55 g)

4. Ib khob kua txiv (txiv lws suav).

2. Mashed qos yaj ywm (60 g).

3. Cov ntses hau (koj tuaj yeem muab txiav roj) (110 g).

4. 1 lub txiv apple ntsuab lossis txiv tsawb ib nrab.

1. Ib daig mov ci (30 g).

2. Oatmeal porridge (55 g).

3. Assorted txiv hmab txiv ntoo zaub xam lav (50 g).

4. Ib daig ntawm cov nqaij ntshiv (40 g).

5. Ib khob dej tshuaj yej nrog hlais txiv qaub.

1. Kua lossis txiv tsawb (150 g).

2. Nqaij kua zaub nrog zaub (230 ml).

3. Ib daig ntawm cov nqaij ntshiv (leeg) (35 g).

4. Mashed qos yaj ywm (60 g).

5. Ib khob ntawm Berry broth.

1. Cov txiv hmab txiv ntoo (txiv kab ntxwv).

2. Ib khob ntawm cov mis nyuj tsis qab zib yogurt.

3.Ib khob kua txiv (txiv lws suav).

4. Zaub xam lav los ntawm prefabricated zaub (60 g).

2. Ib daig ntawm hau ntses nrog zaub ntug zaub (105 g).

3. Zaub xam lav los ntawm prefabricated zaub (40 g).

4. Ib nrab ntawm txiv tsawb.

5. Txiv hmab txiv ntoo si.

1. Pancakes nrog cov nqaij nyuj muaj roj tsawg (60 g).

2. Zaub kua zaub (130 ml).

3. Nqaij qaib siab (30 g).

4. Berry broth (iav).

1. Txiv hmab txiv ntoo rau xaiv los ntawm (txiv apple, txiv tsawb, txiv duaj).

2. Lub khob ntawm kefir.

1. Lub ncuav (ib nrab ib nplais).

2. Buckwheat porridge (60 g).

3. Steamed ntses cutlet.

1. Daim Khuv Xim (7-8 pcs.).

2. Zaub xam lav los ntawm prefabricated zaub (30 g).

4. Ib khob ntawm Berry broth.

2. Lub khob ntawm kefir.

2. Kua zaub nrog buckwheat (150 ml).

3. Ib daig ntawm cov nqaij qaib hau (60 g).

1. Ib lub txiv apple ntsuab.

2. Cov txiv ntoo lossis txiv ntoo (80 g).

2. Oatmeal porridge (60 g).

3. Steamed ntses cutlet.

4. Zaub xam lav los ntawm prefabricated zaub (30 g).

5. Ib khob ntawm broth ntawm qus sawv.

Rov ua cov ntawv qhia zaub mov rau hnub Tuesday.

Rov ua cov ntawv qhia hnub Wednesday.

1. Qos yaj ywm fritters (2-3 pcs.).

2. Zaub xam lav (40 g).

3. Tshuaj yej tsis muaj qab zib.

4. Ib nrab txiv kab ntxwv qaub.

1. Zaub Noj Zaub Mov Dawb.

2. Lub khob ntawm kefir.

2. Beetroot kua zaub lossis borscht (110 ml).

3. Steamed nqaij txiav cutlets (1-2 pcs.).

4. Ib khob ntawm Berry broth.

1. Cov txiv hmab txiv ntoo rau xaiv los ntawm.

2. Lub khob ntawm currant liab lossis lingonberry.

2. Buckwheat porridge, friable (60 g).

3. Steamed nqaij cutlets (leeg) (1 pc.).

4. Stew zaub qhwv (60 g).

5. Lub khob kas fes lossis tshuaj yej.

Yog li, cov tswv yim hais txog kev noj zaub mov noj qab zib uas yog tam sim no muaj hnub nyoog kawg nkaus hauv tebchaws Russia.

Tus mob ntshav qab zib tsis tsuas yog ua tau, tab sis nws kuj yog ib qho tsim nyog kom haus txhua yam zaub mov uas cov neeg noj qab haus huv tau noj, suav nrog qab zib, hmoov nplej khoom, thiab lwm yam. Qhov no yuav tiv thaiv kev ua kom sai ntawm cov piam thaj hauv qabzib thiab tsim kom ruaj khov nyob rau theem.

Hauv txhua kis, cov ntawv qhia zaub mov noj tau xaiv ib tus zuj zus. Lub hauv paus ntsiab lus tseem ceeb tshaj plaws yog tsis txhob hla dhau kev txiav caj dab. Yog li, khoom noj khoom haus yuav tsum yog fractional thiab kuj lub teeb.

Ntxiv nrog rau kev noj tshuaj, kev noj haus kom zoo yog pom zoo rau cov piam thaj hauv siab. Nws yuav luag tag nrho cuam tshuam cov chav kawm ntawm tus kab mob, pab tiv thaiv kom tsis txhob muaj lwm yam teeb meem. Txhawm rau tswj cov ntshav qab zib, kev noj haus ib txwm tsis zoo, tsuas yog cov carb qis xwb. Nws yog qhov tsim nyog rau txhua tus neeg mob, tsis hais txog hom ntshav qab zib thiab nws qhov mob hnyav.

Nrog rau cov khoom noj no, cov piam thaj hauv ntshav yuav pib ruaj khov tom qab 2-3 hnub. Txhawm rau kom tsis txhob ua rau cov nyom, kev tswj hwm khoom noj khoom haus yuav tsum muaj tas li.

Cereal khoom

Cov khoom noj muaj txiaj ntsig zoo nrog cov qab zib siab suav nrog oatmeal, buckwheat, barley groats,
millet thiab pearl barley yog tau tso cai rau hauv me me,
txwv cov tais diav ntawm semolina, mov, pob kws,
hloov koj tuaj yeem ua zaub mov ci,
cereals tau hau hauv dej, qee zaum ntxiv me ntsis mis,
Kev txwv tsuas yog tsis muaj suab thaj ua tiav.

Bakery buns yuav tsum raug cais tawm ntawm cov khoom noj tsis tau. Kev xaiv yuav tsum muab rau cov ncuav cij, wholemeal lossis rye hmoov. Tsis pub tshaj cov khoom noj uas tau tso cai txhua hnub ntawm 300 grams.

Qauv ntawv qhia zaub mov

noj tshais: porridge, qe lossis omelet, chicory kas fes, tshuaj yej,
noj su: txiv mab txiv ntoo lossis zaub xam lav,
noj su: ua ntej, meatballs, fawm nqaij, nqaij me nqaij, compote, jelly, kua txiv,
cov khoom noj txom ncauj tom qab: zaub xam lav, tsev cheese, txiv hmab txiv ntoo, rosehip si,
noj hmo: khoom noj ntses thiab zaub, tshuaj yej.

Noob rau mob ntshav qab zib

Kev siv cov paj noob hlis tsis yog contraindicated, txawm pom zoo los ntawm cov kws kho mob, tab sis lawv yuav tsum tsis txhob raug ua phem. Coob leej pom tias cov noob paj noob hlis yog cov muaj txiaj ntsig zoo dua. Cov noob kib muaj cov khoom noj uas tsis tshua muaj txiaj ntsig. Yog tias cov ntshav qab zib kom siab, nws yog qhov zoo dua los yuav cov noob nyoos thiab maj mam kib lawv. Nws yog qhov zoo heev thaum qee zaum siv cov noob rau khoom txom ncauj thaum noj mov.

Noj ntshav qab zib kom ntshav siab

Lub hauv paus ntawm cov khoom noj yuav tsum yog tshiab, ci lossis hau zaub thiab txiv hmab txiv ntoo, teas thiab tshuaj ntsuab. Qhov no tsis txhais tau tias koj yuav tsum tso cov khoom qab zib kom huv si. Nws yog qhov tsim nyog los tswj cov suab thaj ntau npaum li cas hauv ib qho khoom tshwj xeeb kom tiv thaiv kev txhim kho ntawm cov teeb meem.

Kev saib xyuas yuav tsum tau xaiv hauv cov txiv hmab txiv ntoo. Piv txwv li, koj tsis tuaj yeem noj cov txiv hmab txiv ntoo uas muaj piam thaj ntau, xws li tsawb thiab txiv hmab. Koj tuaj yeem noj txiv av txiv ntoo, txiv kab ntxwv, txiv kab ntxwv, txiv kab ntxwv, txiv duaj, txiv duaj, apricots, kiwi, pomegranates thiab lwm yam txiv hmab txiv ntoo, cov ntsiab lus uas yog carbohydrate uas yog qhov tsawg. Nyob rau tib lub sijhawm, lawv qhov ntau yuav tsum muaj kev tswj hwm, txij li nyob rau hauv ntau loj txawm tias txiv hmab txiv ntoo nrog cov kua qab zib qis yuav ua rau muaj kev cuam tshuam ntawm cov ntshav qab zib.

Thaum xaiv cov khoom lag luam, ib qho yuav tsum coj mus rau hauv lawv tus lej glycemic index (GI) - tus nqi ntawm kev faib tawm hauv tib neeg lub cev ntawm cov khoom lag luam uas muaj cov khoom noj uas muaj carbohydrate hauv qhov sib piv nrog kev sib cais ntawm cov tsis muaj tseeb ntawm cov carbohydrate - qabzib, uas GI yog 100 units thiab raug suav hais tias yog qhov siv. Qhov tseeb, qhov ntsuas no yog qhia txog cov nyhuv ntawm cov zaub mov noj rau cov zaub mov ntawm cov ntshav qab zib. Thaum noj cov zaub mov nrog GI tsawg, cov ntshav qab zib kom siab yuav tsum maj mam nce, thiab nws cov qib nrawm yuav qis dua thaum siv cov zaub mov muaj qhov ntsuas siab.

Kev noj haus uas muaj ntshav siab cov ntshav qab zib yuav tsum suav cov zaub mov nrog GI txog 49 ib pawg. Tom qab ua kom lub qog nyob hauv qib siab, nce txog 150 g ntawm cov khoom lag luam nrog qhov ntsuas ntawm 50-69 units tuaj yeem ntxiv rau cov khoom noj tsis pub ntau tshaj peb zaug hauv ib lub lis piam. Cov khoom noj khoom noj nrog cov ntsuas muaj txiaj ntsig ntawm 70 units thiab siab dua tsis tuaj yeem noj, vim tias lawv tsuas muaj cov carbohydrates npliag.

Tsis tas li ntawd, txoj kev ua noj ua haus yog qhov tseem ceeb, txij li nrog hyperglycemia muaj ntau qhov kev cia siab rau txhaws cov hlab ntshav, uas tuaj yeem ua rau muaj cov roj cholesterol ntau hauv cov ntshav. Hauv qhov no, ntawm txoj kev ua noj, nws raug nquahu kom muab kev nyiam ua kom kub, ci thiab muab cub.

Cov ntawv qhia zaub mov xaiv txhua hnub

Lub tshais thib ib: cov nqaij qaib uas muaj roj tsawg, buckwheat porridge nrog mis nyuj, rosehip broth,
2nd tshais: decoction ntawm cov nplej txhauv los yog kua txiv uas tsis muaj qab zib,
pluas su: borscht neeg tsis noj nqaij, nqaij fws nqaij, jelly, tshuaj yej,
khoom txom ncauj yav tav su: cov txiv hmab txiv ntoo pub,
noj hmo: ci ntses, stewed cabbage, tshuaj yej,
khoom noj txom ncauj: yogurt lossis kefir.

Noj tshais 1: hau qe, omelet lossis porridge, tshuaj yej,
Tshais thib 2: zaub xam lav ntawm zaub lossis txiv hmab txiv ntoo,
pluas su: thawj (ib qho ntawm kev tso cai), meatballs lossis nqaij nyoos, jelly,
khoom txom ncauj rau yav tav su: zaub xam lav, tsev cheese lossis txiv hmab txiv ntoo, rosehip si,
noj hmo: ntses nrog zaub, tshuaj yej.

Kev ua raws li cov qauv ntawm kev noj haus nrog cov piam thaj hauv ntshav yuav pab tswj kev mob nkeeg. Tab sis txhawm rau ntxiv qhov tshwm sim no, koj yuav tsum ua lub neej noj qab haus huv thiab ua raws li cov zaub mov muaj roj tsawg hauv lub neej.

Yees duab los ntawm YouTube ntawm lub ncauj lus:

Cov khoom noj uas muaj cov piam thaj ntau ntxiv yuav ua rau qee qhov txwv qee yam hauv tus neeg mob cov zaub mov noj. Los ntawm kev soj ntsuam qee qhov kev cai noj zaub mov thiab cov lus qhia tshwj xeeb, koj tuaj yeem tswj cov piam thaj kom nyob ntawm theem uas xav tau thiab tswj nws kom ntev.

Cov khoom noj muaj ntshav qab zib cov ntshav muaj cov ntsiab lus hauv qab no - nws yog txwv qhov cov ntsiab lus ntawm carbohydrates noj, thiab yog tias ua tau kom tshem tawm lawv los ntawm kev noj zaub mov kom tiav. Koj tsis tuaj yeem noj cov khoom noj carbohydrates yooj yim, cov zaub mov yuav tsum yog cov calories tsawg. Nyob rau tib lub sijhawm, txhua yam khoom noj khoom haus yuav tsum muaj kev noj qab haus huv thiab muaj zog.

Feem ntau, ntshav qab zib thiab rog rog "mus ua ib sab." Thiab khoom noj khoom haus muaj ntshav qab zib tsis tsuas yog ua rau cov ntshav qabzib hauv lub cev, tab sis kuj tso cai rau koj kom tshem tawm cov phaus ntxiv, uas muaj cov txiaj ntsig zoo ntawm cov metabolism, thiab cov tsos ntawm tus neeg.

Nws yog ib qho tsim nyog yuav tsum xav txog yam khoom noj twg uas koj tuaj yeem noj nrog cov ntshav qab zib, thiab uas yog txwv tsis pub ua? Thiab tseem kawm paub yuav ua li cas sib txuas ua ke thaum cev xeeb tub thiab zaub mov noj muaj ntshav qabzib

Khoom Noj Khoom Haus Dav

Kev noj haus yuav tsum tau ua rau hauv txoj kev uas nws ua ntu zus. Nws raug nquahu kom noj ntau, tab sis tib lub sijhawm hauv ntu me me. Ib qho ntawm cov zaub mov ib zaug ua ke yuav tsum tsis pub ntau tshaj peb puas grams.

Hauv kev npaj rau kev noj haus, kev saib xyuas tshwj xeeb yog them rau cov kab mob concomitant, ntshav qabzib, thiab lub cev tsis haum rau ib qho zaub mov twg. Ib qho ntxiv, nws yog ib qho tseem ceeb uas yuav tsum tau coj mus rau hauv tib neeg cov haujlwm kom thiaj li ua rau cov khoom noj muaj calorie thiab lub zog siv.

Rau txhua tus neeg mob, kev noj zaub mov zoo ib txwm txhim kho los ntawm tus kws kho mob tuaj koom. Txoj cai tseem ceeb uas nws tau nias rau yog qhov tsis tu ncua ntawm kev noj zaub mov. Lub hauv paus ntawm cov zaub mov yog tshiab tshiab los yog me ntsis hau zaub, txiv hmab txiv ntoo tshiab thiab cov kua, cov tshuaj yej thiab cov txiv hmab txiv ntoo haus, cov zaub mov muaj calorie tsawg.

Muaj kev xav tias txhua yam zaub mov uas ua rau cov ntshav qab zib kom ntau yuav tsum tau muab cais tawm ntawm cov zaub mov mus ib txhis. Txawm li cas los xij, hauv kev muaj tiag qhov no tsis yog li ntawd.

Tsuas yog los ntawm kev noj zaub mov qab zib, koj yuav tsum tau laij nws ntau npaum li cov piam thaj, carbohydrates thiab protein hauv qhov hais txog koj kev noj zaub mov txhua hnub. Cov khoom noj kom tsim nyog thiab meej pem raws feem pua ntawm cov khoom noj muaj txiaj ntsig:

Nws yog ib qho tsim nyog kom tsis txhob haus ntau tshaj 45% carbohydrates ib hnub.
Txog 35% rog, thiab tsis ntau dua 20% protein.

Nws yog qhov sib piv no hauv cov ntshav qab zib uas tso cai rau koj kom txo qis qabzib thiab zam kom tsis txhob muaj teebmeem hnyav rau yav tom ntej.

Txawm hais tias koj tuaj yeem noj txiv hmab txiv ntoo, nws tsim nyog nco ntsoov tias lawv tseem muaj qab zib. Yog li, nws tau pom zoo kom tso tseg cov txiv tsawb thiab cov txiv hmab txiv ntoo qhuav, nyiam cov txiv av thiab txiv ntoo.

Ib qho ntxiv, cov ntawv qhia zaub mov yuav tsum suav nrog cov khoom noj uas zoo tshaj plaws nrog lub siab qab zib hauv cov ntshav - tsis pub tsawg dua 2.5 litres.

Cev xeeb tub thiab kev noj haus

Cev xeeb tub yog lub sijhawm tshwj xeeb tshaj plaws hauv lub neej ntawm txhua tus poj niam. Txawm li cas los xij, nws tseem tuaj yeem tiv thaiv los ntawm ntau yam kabmob uas ua rau muaj kev txwv hauv lub neej ib txwm nyob.

Thaum cev xeeb tub, nrog nce ntxiv nyob rau hauv cov ntshav, nws yog ib qho tseem ceeb heev rau tus poj niam noj mov tsis tu ncua. Yog tias nws plam noj mov, nws yog qhov tsim kev puas tsuaj tsis yog rau nws txoj kev noj qab haus huv, tab sis kuj tseem ua rau tus menyuam yaus thiab.

Thaum cev xeeb tub, tus poj niam yuav tsum tswj hwm qhov ua tau zoo ntawm cov piam thaj hauv cov ntshav. Txhawm rau ua qhov no, koj tuaj yeem yuav cov cuab yeej tshwj xeeb - cov khoom lag luam glucometer, uas tso cai rau koj kom pom cov txiaj ntsig tau nyob hauv tsev, tsis tas yuav mus rau chaw kho mob.

Ib txoj hlua tshwj xeeb tau ntxig rau hauv nws (muaj nyob hauv tsev muag tshuaj) nrog ib cov ntshav, thiab cia li ntawm 10 vib nas this koj tuaj yeem tau txais cov txiaj ntsig kev soj ntsuam raug. Nws raug nquahu kom siv lub zog hauv thaum sawv ntxov tam sim ua ntej noj mov.

Noj txhua peb teev, hmo so tsis pub dhau 10 teev.
Txo cov khoom noj uas tau ntim ntsev ntau ntau, cov roj zaub thiab cov tshuaj tsw qab.
Koj tsis tuaj yeem noj cov txiv hmab txiv ntoo thaum hmo ntuj, noj cov khoom noj mis nyuj.
Yog tias koj xav tau cov khoom qab zib, ces koj tuaj yeem noj cov zaub mov ci, lossis lwm yam khoom uas muaj cov kua qab zib tsawg kawg nkaus.
Koj tsis tuaj yeem noj nceb, qab zib thiab ntsim tais diav.

Tus poj niam cev xeeb tub yuav tsum nco ntsoov tias kev txwv nws tus kheej hauv kev noj zaub mov, nws tsis yog saib xyuas nws txoj kev noj qab haus huv thiab kev noj qab haus huv nkaus xwb, tab sis kuj hais txog kev noj qab haus huv ntawm nws tus menyuam hauv plab.

Dab tsis los noj?

Thiab cov lus nug tsis yog kaw, tab sis txawm tias muaj feem cuam tshuam, txhawm rau kom raug thiab muaj peev xwm kos koj cov zaub mov kom muaj qab zib.

Nws yog ib qho tsim nyog tso tseg txhua yam khoom uas muaj cov khoom ua si yooj yim thiab qab zib. Qee cov kws kho mob tau hais tias txwv ntau qhov kom tsawg yog txaus. Tab sis kev kho mob qhia pom tias kom ua tiav cov nyhuv xav tau, lawv yuav tsum raug cais tawm.

Tsis kam haus dej haus cawv, zaub tais nceb, zaub mov qab zib. Qhov tshwj tsis yog tuaj yeem yog lub ntuj tsim, tab sis tsuas yog hauv cov khoom me me.

Cov khoom lag luam hauv qab no tsis raug cais tawm ntawm daim ntawv qhia zaub mov: