Ntshav qab zib txhawb cov khoom lag luam > Noj qab zib rau cov ntshav qab zib

Rau ib hnub, tus nqi no pauv, nws nyob ntawm qhov nplua nuj lossis tsis txaus ntawm cov khoom noj khoom haus zoo, lossis nws qhov qhaj tiav. Yog li, txhawm rau soj ntsuam txhim khu kev qha, cov ntshav rau ntshav qab zib tau sau nyob rau thaum sawv ntxov, ua ntej noj mov thawj.

Nws paub tseeb tias kev noj zaub mov uas ib txwm ua rau cov ntshav qab zib muaj qhov tsis zoo cuam tshuam rau tus mob ntshav qab zib. Cov teeb meem tseem ceeb tsis yog lub ntim ntawm cov khoom noj qab zib uas koj nyiam, tab sis kev ua haujlwm ntawm ib qho khoom tseem ceeb hu ua tus txiav ua kab.

Cov kws kho mob cov lus

Ntshav qab zib ntshav yog ib qho ntsuas pom tseeb rau txhua lub hnub nyoog. Cov piam thaj ntau yuav hloov los ntawm cov zaub mov, txawm tias tsis qab zib, thiab yog li nws tau txiav txim siab hauv kev ntsuam xyuas thaum noj ntawm lub plab khoob. Yog tias qhov ntsuas tsis tshaj 5.5 mmol / l, tsis muaj ib yam yuav txhawj txog. Ntshav qab zib-txhawb cov zaub mov muaj qhov tsis zoo rau cov neeg uas muaj keeb kwm muaj ntshav qab zib.

Cov zaub mov dab tsi ntxiv hauv ntshav qab zib?

Lus Nug: Cov zaub mov dab tsi ntxiv hauv ntshav qab zib? - Qhov tshwj xeeb rau cov kis las thiab cov ntshav qab zib. Hauv ntej, lo lus teb yog: cov khoom noj muaj carbohydrate-nplua nuj. Conventionally, lawv tuaj yeem muab faib ua ntau pawg:

cereals
ib co zaub
thiab txiv hmab txiv ntoo
qee yam khoom noj siv mis,
zib ntab, qab zib, lwm yam khoom qab zib.

Cais cov pab pawg sib txawv ntawm cov khoom uas ua rau cov ntshav qab zib ua qhov no ntawm cov sijhawm sib txawv. Hauv no hais txog, cov neeg mob ntshav qab zib yuav tsum tau soj ntsuam tas mus li qhov ntau thiab cov zaub mov uas tau noj.

Ceev ceev qab zib:

qab zib, khoom qab zib, zib ntab, ncuav qab zib, lwm yam khoom muaj suab thaj,
pob kws, qos, txiv puv luj, txiv tsawb,
khaws cia, haus nqaij,
nqaij, ntses, cheese,
txiv ntoo.

Cov tais diav hauv qab no me ntsis cuam tshuam rau cov piam thaj hauv qab: cov zaub mov muaj roj, ntau yam stew, qhaub cij, khoom qab zib ntawm cov nqaijrog thiab qab zib, nrog rau mis nyuj khov.

Cov txiv hmab txiv ntoo nrog cov muaj fiber tsawg tsis nce ntxiv cov piam thaj hauv cov ntshav: watermelons, pears, txiv lws suav, txiv apples, txiv kab ntxwv, txiv pos nphuab, zaub qhwv, dib.

Txwv tsis pub cov khoom noj muaj ntshav qab zib

Txwv cov khoom muaj ntshav qab zib ntxiv rau txhua yam uas ua rau muaj kev nce siab hauv nws qib. Ua ntej tshaj plaws, cov zaub mov muaj nplua nuj nyob hauv cov carbohydrates ceev uas ua rau kom cov ntshav qab zib kom tsis suav nrog hauv kev noj haus. Uas yog:

carbonated thiab lub zog haus,
cov khoom lag luam ib hlis lawm, cov khoom lag luam yeeb,
rog thawj kawm
khoom qab zib, jams, khoom qab zib,
hnyuv ntxwm, lard,
ketchup
nceb
cov kaus poom zaub mov, marinades,
txiv kab ntxwv, txiv quav ntswv nyoos, txiv hmab txiv ntoo qhuav,
cawv

Qhov muaj feem thib yuav yog khoom noj uas muaj cov khoom ua si sib xyaw: buckwheat thiab hom qoob mog nplej, khaub noom tsis muaj nplej, mov ci, zaub ntsuab.

Cov neeg mob ntshav qab zib yeej paub meej nrog cov tswvyim glycemic index. Daim duab no yog qhov cim ntawm kev siv lub suab thaj noj hauv cov zaub mov rau hauv cov ntshav.

Cov khoom lag luam nrog cov ntsuas muaj txog 30 yog qhia rau cov neeg mob ntshav qab zib. Yog tias ntau dua, cov zaub mov yuav tsum tswj tau. Khoom noj khoom haus nrog GI saum toj 70 yog pom zoo kom tsis suav.

Muaj cov rooj tshwj xeeb uas GI ntawm cov khoom lag luam nrov tshaj plaws yog xam. Lawv tuaj yeem coj los ntawm txhua tus neeg uas nyiam qhov teeb meem no.

Yuav siv tau cov zaub mov uas muaj ntshav qab zib

Lub hauv paus ntawm kev noj qab haus huv rau cov ntshav qab zib yog qhov kev txwv lossis qhov siab tshaj plaws tsis pub kom yooj yim zom cov zaub mov carbohydrates thiab kev siv cov khoom noj nrog cov zaub mov qis glycemic. Nws yog hais txog ntawm kev noj haus cov lej 9. Khoom noj yuav tsum muaj zog thiab cov calorie tsawg, tsis muaj cov zaub mov uas ua rau cov ntshav qab zib.

Koj yuav tsum noj tsis tu ncua, ntu me, hauv 5-7 pluas noj. Kev faib tawm ntawm qhov sib npaug ntawm cov carbohydrates tso cai rau koj los tswj cov kev xav ua kom tau zoo nyob rau theem kom khov.

Kev noj zaub mov noj nyob ntawm tus kheej qhov ntsuas ntawm tus neeg mob (hnyav, hnub nyoog) thiab cov txiaj ntsig ntawm kev kuaj ntshav. Cov zaub mov tsis muaj hmoov nplej siav thiab ci cov zaub, cov nqaij siav yog npaj los ntawm cov khoom muaj txiaj ntsig nrog cov ntshav qab zib. Cov txiv kib no “tsis raug cai”. Tseem pab tau:

Hmoov cov khoom lag luam los ntawm xua, nplej nplej, nplej txhuv. Dawb ci thiab ci yog txwv tsis pub.
Noj nqaij thiab ntses yog muab cub, hau, ci. Qe pub 2 rau ib hnub.
Nqaij ntses, vinaigrettes, ntses aspic tej zaum yuav nyob ntawm lub rooj ntshav qab zib.
Hloov chaw qab zib - xylitol lossis sorbitol. Ntsev muaj tsawg.
Tsev cheese thiab curd lauj kaub tais diav, khoom noj mis nyuj txog li 2 khob rau ib hnub yog cov khoom lag luam uas siv tau nrog cov ntshav qab zib.
Ntawm cov cereals, oat, pearl barley, millet, buckwheat muaj txiaj ntsig. Manka raug cais tawm hauv cov npe no.

Cov txiv hmab txiv ntoo tau noj tom qab noj mov, xaiv rau cov uas muaj qabzib tsawg. Khoom qab zib ntawm cov khoom qab zib pub, zib muv me me.

Cov khoom uas muaj ntshav qab zib ntxiv thaum cev xeeb tub

Feem ntau, cov piam thaj hauv ib tus poj niam cev xeeb tub uas tso ntshav rau ntawm lub plab tsis zoo yog nyob hauv thaj tsam ntawm 4.0 - 5.2 mmol / litre. Tom qab noj mov, daim duab tuaj yeem nce mus rau 6.7. Tus nqi nruab nrab yog los ntawm 3.3 txog 6.6. Qhov nce tau piav qhia los ntawm qhov tseeb tias cov txiav ntawm tus poj niam hauv ib lub xeev tsis tuaj yeem daws nrog lub nra.

Nyob rau qee lub sijhawm, cov poj niam cev xeeb tub, uas tau tswj kav hauv tsev kho mob ua ntej, raug kuaj cov ntshav qab zib. Kev nce ntxiv ntawm insulin, raug kuaj pom thaum cev xeeb tub, qhia tias muaj cov kab mob ntshav qab zib hu ua gestational form.

Cov menyuam niam uas pheej hmoo yuav tsum ua tib zoo saib xyuas lawv cov zaub mov kom zoo thiab zam cov khoom muaj kev phom sij. Nws raug nquahu kom yuav cov tes dej qab zib koj tus kheej (kuaj hauv plab) thiab noj txhua peb teev. Hauv qhov no, ua kom tshem tawm cov khoom noj uas ua rau muaj ntshav qab zib thaum cev xeeb tub.

Cov ntawv qhia zaub mov yuav tsum muaj cov ntim buckwheat, nqaij qaib xyaw zaub, zaub thiab ncuav qab zib qhuav. Tsis pom zoo nqaij liab, nceb, ntsim, qab zib, qab ntsev thiab zaub mov muaj roj yog tsis pom zoo.

Muaj kev pheej hmoo ua rau cev xeeb tub, thiab cov poj niam yuav tsum paub txog lawv. Qhov siab nce siab tuaj yeem ua rau nchuav menyuam, ua haujlwm tsis zoo thiab me nyuam hauv plab tuag. Thiab txawm hais tias tus me nyuam muaj kev nyab xeeb thaum yug los, tom qab ntawd, hmoov tsis zoo, nws tuaj yeem muaj teeb meem: kev tawm tsam tsis kam rau cov tshuaj insulin thiab tsis ua tiav ntawm cov khoom noj metabolism. Yog li, nws yog qhov tseem ceeb heev rau kev sib txuas cov tais diav kom leej niam thiab tus me nyuam muaj kev txaus siab, uas yog, lawv tau txais kev ua tiav cov khoom tsim nyog.

Kev txwv tsis pub siv cov khoom noj uas ua rau cov piam thaj hauv ntshav ua rau cov neeg muaj mob. Txawm hais tias muaj kev sib txawv me me, kev noj haus yuav tsum tau tshuaj xyuas thiab tshuaj xyuas los ntawm cov kws tshaj lij. Nrog rau tus kab mob, kev noj haus dhau los ua ib txoj hauv kev ntawm lub neej, thiab thaum tsis muaj kev qhia nws tau txaus ua raws li kev noj zaub mov zoo, tsis yog tshwj xeeb rau kev txwv ntau yam.

Kev phom sij txaus ntshai

Thaum qhov kev ntsuas pom tau qhov txiaj ntsig ntau dua li qhov txiaj ntsig siab ntawm cov piam thaj hauv qab, tom qab ntawd tus neeg no yuav xav tias muaj kev mob ntshav qab zib, lossis nws txoj kev loj hlob tag nrho. Nrog rau kev tsis txaus ntseeg, qhov teeb meem tsuas yog exacerbated nrog cov teeb meem tom ntej. Thaum cov lus nug tshwm sim: dab tsi qee zaum cuam tshuam rau kev nce hauv cov ntshav qab zib? Cov lus teb tseeb yog: qee qhov muaj kab mob ntev ntev thiab kev xeeb tub hauv poj niam.

Kev ntxhov siab muaj qhov cuam tshuam zoo rau cov piam thaj.

Ntau cov khoom uas ua rau cov ntshav qab zib tau yooj yim kom nco qab thiab tsis noj lawv txhua lub sijhawm. Tab sis qhov no tsis yog ib txwm ua tau, lawv tsis tsuas yog tsim kev puas tsuaj, tab sis kuj muaj ntau cov txiaj ntsig los ntawm lawv. Piv txwv li, koj tsis tuaj yeem txaus siab rau lub txiv ntsej muag thaum lub caij ntuj sov, uas ua rau muaj piam thaj ntau. Txawm li cas los xij, cov txiv hmab txiv ntoo no muaj txiaj ntsig zoo, nws txoj kev cuam tshuam zoo cuam tshuam rau ob lub raum, tshem tawm cov co toxins. Dab tsi ntawm lwm cov zaub mov tuaj yeem nce cov ntshav qab zib? Lawv tuaj yeem faib ua qee pab pawg. Piv txwv, qhov no yog qhov:

txhua cereals, tsis suav nrog bakery, nplej zom thiab cereals,
ob peb cov zaub thiab cov hauv paus qoob loo, piv txwv, pob kws, taum pauv, beets, carrots, qos yaj ywm,
cov khoom uas muaj cov mis ─ mis, qab zib, kefir, fermented cov kua mis,
ntau yam txiv hmab txiv ntoo thiab txiv hmab txiv ntoo,
tsis tu ncua qab zib, zib ntab thiab cov khoom uas muaj lawv.

Txawm li cas los xij, txawm hais tias muaj npe ntawm cov khoom lag luam uas nce ntshav qab zib hauv ntshav qab zib, txhua yam saum toj no muaj tus nqi sib txawv hauv qhov ntsuas no. Qhov no tseem ceeb heev rau cov neeg mob uas mob ntshav qab zib. Lawv yuav tsum paub: cov zaub mov twg ua kom cov ntshav qab zib?

Cov Khoom Noj Muaj Kev cuam tshuam rau Qib Qab Zib

Txawm hais tias muaj ntshav qab zib, txhua tus neeg mob yuav tsum nkag siab: qhov twg ntawm cov zaub mov noj yuav ua rau cov ntshav qab zib kom dhia thiab muaj pob, thiab maj mam? Piv txwv li, txiv tsawb nrog txiv tsawb muaj ntau ntawm carbohydrates, thiab ib lub txiv ntsej muag, txiv apples thiab txiv kab ntxwv qaub ─ me ntsis, lawv tuaj yeem noj tau yam tsis muaj kev txhawj xeeb, lawv yuav tsis nqa qhov tsis zoo.

Tam sim no koj yuav tsum xaiv cov npe me ntawm cov khoom lag luam uas nce ntshav qab zib sai sai, lossis cov lus siv tau rau qhov no:

qab zib ntshiab, khoom qab zib, dej qab zib qab zib, sib txawv sib txawv nrog zib ntab thiab ntau lwm yam qab zib,
tag nrho cov hmoov nplej muaj cov protein tsawg nrog cov rog.

Tseem muaj cov khoom lag luam ntxiv nce ntshav qab zib nrog kev pheej hmoo tsawg, ib cov lus qhia luv luv:

cov khoom noj ua ke nrog lipids,
nqaij thiab zaub stew,
txhua hom mis nyuj khov thiab khoom qab zib muaj qab zib los ntawm cov tshuaj nplaum lossis protein,
sib txawv ntawm cov qhaub cij thiab khoom muag muag.

Kuj tseem muaj ntau cov txiv hmab txiv ntoo thiab zaub uas nce cov ntshav qab zib kom maj mam nrawm dua, piv txwv li, xws li: txiv lws suav uas maj mam nce qab zib hauv peb cov ntshav, muaj ntau hom txiv av qab zib, dib, txiv pos nphuab, txiv mab txiv ntoo tuaj yeem ntxiv rau txhua qhov no.

Raws li qhov pom zoo los ntawm cov kws kho mob koom tes, nws yog txwv tsis pub siv qee yam uas yuav ua rau cov piam thaj hauv ntshav ntau ntxiv thiab koj yuav tsum nco ntsoov cov npe ntau thiab cov khoom lag luam phom sij rau ntshav qab zib. Ntawm qhov txiaj ntsig tshwj xeeb yuav yog cov txiv hmab txiv ntoo nrog zaub (dib liab thiab zaub qhwv) ntawm txhua yam uas muaj cov ntshav qab zib ib txwm muaj nyob hauv cov ntshav, tshwj tsis yog rau cov legumes, qos yaj ywm, pineapples thiab tsawb, uas muaj ntau cov carbohydrates. Tsis txhob hnov qab txog kev noj tshuaj, tsuas yog nrog lawv koj tuaj yeem tswj hwm tus mob ntshav qab zib.

Txhua tus neeg mob twb paub cov lus teb rau lo lus nug: qee yam txiv hmab txiv ntoo nce ntshav qab zib li cas? Teb: yog tias muaj ntau lub txiv tsawb, txiv maj phaub, persimmons thiab txiv quav ntswm, ces muaj kev pheej hmoo ntawm cov teebmeem no.

Yog tias muaj ntau cov khoom uas nce cov ntshav qab zib, tom qab ntawd, raws li, muaj ntau yam uas txo cov nqi no. Tau kawg, cov no yog zaub. Lawv muaj ntau cov vitamins, noj haus fiber. Piv txwv, spinach muaj qee yam ntawm magnesium, uas tswj cov piam thaj thiab txo qis ntshav siab. Nws yooj yim los xam cov lus nug yooj yim: cov zaub mov twg tsis ua rau cov piam thaj hauv ntshav? Cov zaub mov sib txawv uas tsis muaj suab thaj? Cov lus teb yog yooj yim:

koj yuav tsum tau noj zaub pob ntawm ntau hom, tsis txhob hnov qab txog cov zaub qhwv hauv hiav txwv, zaub qhwv, nplooj taub dag, zucchini-kev noj haus tsis tu ncua ntawm lawv yuav txo cov ntshav qab zib,
qhiav hauv paus, dub currant, koj tsis tuaj yeem ua yam tsis muaj qab zib thiab kua txob, txiv lws suav thiab dib, radishes nrog tshuaj ntsuab thiab celery ─ tseem yuav muab cov suab thaj txo qis,
Oatmeal muaj fiber ntau tuaj yeem tswj tau cov piam thaj hauv ib qho kev txwv, txo qis txhua yam kev pheej hmoo ntawm ntshav qab zib
thaum noj cov noob txiv txawv, nyob rau hauv uas muaj cov rog, protein nrog cov muaj fiber ntau, qabzib nqus qis qis, uas txhais tau hais tias nws yuav tsawg me ntsis hauv cov ntshav. Tab sis vim muaj cov muaj roj muaj calorie ntau, noj ntau dua 45-55g tsis pom zoo,
Tsis tas li, qhov ntau ntawm cov tshuaj fiber nyob hauv cov cinnamon uas muaj cov tshuaj magnesium, polyphenols uas yog cov piam thaj tsawg dua. Nws yog qhov tseeb tias nrog kev siv 4g ntawm cov cinnamon, cov piam thaj yuav txo los ntawm 19-20%. Qhov loj tshaj plaws yuav tsum nco ntsoov yog tias nrog overdose, muaj cov nyhuv hypoglycemic yog ua tau.

Nqe Lus Nug: Cov txiv ntoo zoo li cas tuaj yeem noj thiab yuav tsum tau noj nrog cov piam thaj hauv ntshav mus ib txhis? Teb: piv txwv, txiv lws suav, uas muaj calories tsawg thiab muaj fiber ntau, muaj cov roj antioxidant. Txiv qaub nrog txiv kab ntxwv qaub, nyob rau hauv uas muaj ntau yam tseem ceeb cov vitamins, yuav tsis yuav superfluous.

Tam sim no nws pom tseeb los ntawm cov khoom noj uas cov ntshav qab zib siv los ua kom lawv cov ntshav qab zib. Tab sis muaj lwm cov lus nug tseem ceeb: nws puas tuaj yeem noj txiv mab txiv ntoo nrog stably nce qab zib? Dib kua txiv muaj feem cuam tshuam txog ntshav qab zib li cas? Cov hluas kua txiv puas nce pob ntau cov ntshav qab zib?

Ib me ntsis ntxiv txog cov dib liab

Ntau tus kws tshaj lij tsis pom zoo txog cov txiaj ntsig ntawm tus neeg sawv cev no ntawm melons hauv ntshav qab zib. Yog tias koj suav nrog cov dib liab hauv koj cov zaub mov noj kom muaj me ntsis cov piam thaj, koj yuav tsum paub nws cov khoom muaj txiaj ntsig zoo. Nws muaj pes tsawg leeg:

Tus nqi yog qhov muaj txiaj ntsig cov lw ntsiab thiab vitamins:

Fructose, uas yog ntau dua li cov carbohydrates tsis tu ncua, yuav muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib. Nrog rau txhua hnub ntawm 40g, nws txoj kev nqus yuav tsis coj teeb meem rau tus neeg mob. Qhov kev cai no muaj lub txiaj ntsig zoo vim tias qhov tseeb tias nws tsis xav tau cov tshuaj insulin, thiab cov piam thaj nyob hauv cov txiv ntoo lub cev yog qhov tsis muaj mob. Qhov yuav tshwm rau tus neeg mob yuav tsis pom yog tias nws noj kua zaub mos. Tam sim no yuav tsis muaj cov lus nug: puas pom cov txiv ntoo zoo noj thiab lub cev muaj zog ua rau nce qib siab ntawm cov ntshav qab zib? Puas pom cov dej liab puas cuam tshuam rau peb cov ntshav qab zib? Txhua yam yog tseeb twb.

Qab zib mab puas nce mentsis ntshav tsis txaus nyob hauv tus neeg mob? Alas, nws yog qhov tseeb, melon tsa nws. Tab sis rau ib qho melon mob nrog koob tshuaj igra yuav muaj kev nyab xeeb. Melon yog qhov zoo rau cov hnyuv, ntxuav tawm cov co toxins, thiab melon kuj muaj cov nyhuv diuretic. Tab sis melon tsis noj hauv ntau, txawm tias cov neeg noj qab haus huv yuav nyob hauv nws.

Tus nyuj mis puas nce ntshav qab zib? Rau cov neeg mob ntshav qab zib, tsev cheese, mis nyuj, kefir, thiab lwm yam khoom lag luam zoo sib xws nrog cov roj tsawg cov ntsiab lus yog qhov tsim nyog, tsuas yog nyob hauv cov kev mob no tus nqi yuav tsis nce ntxiv. Tus nqi ntawm cov mis tsis-skim ib hnub ntau dua ob khob yog zoo dua tsis haus.

Hauv qab kev txwv nruj, lossis cov zaub mov dab tsi ua rau ntshav qab zib

Cov zaub mov feem ntau los ntawm tus neeg ib txwm noj zaub mov txhua hnub muaj glycemic index - qhov ntsuas uas pab txiav txim sai npaum li cas tom qab noj zaub mov qab zib uas muaj nyob hauv nws nkag rau hauv cov ntshav.

Qhov ntsuas siab dua, qhov nrawm dua tom qab noj mov hauv lub cev cov piam thaj nce siab.

Txhawm rau tswj cov ntshav qab zib, koj yuav tsum paub cov zaub mov uas ua rau cov ntshav qab zib thiab qis dua. Kev saib xyuas tshwj xeeb yuav tsum tau them rau qhov uas ua rau cov ntshav qab zib ntau dua, thiab kom zam dhau qhov siv. Cov no suav nrog cov piam thaj dawb thiab cov khoom noj uas muaj cov carbohydrates yooj yim.

Dab tsi nce ntshav qab zib: cov npe ntawm cov khoom lag luam thiab cov kem ntawm lawv qhov GI

Vim li cas nws thiaj tseem ceeb kom paub cov khoom noj twg uas ua rau cov ntshav qab zib hauv poj niam, txiv neej thiab me nyuam thiab tswj qhov ntsuas no? Cov khoom noj uas ua rau ntshav qab zib plasma muaj qhov tsis zoo rau kev noj qab haus huv ntawm cov neeg muaj ntshav qab zib. Qhov laj thawj rau txoj kev kho no tsis yog nyob hauv cov khoom qab zib noj, tab sis ua txhaum txoj cai ntawm tus txiav.

Cov npe ntawm cov khoom uas cov ntshav qab zib tau nce hauv cov poj niam, txiv neej thiab menyuam:

muaj roj ntses
muab nqaij noj
marinades
ua kom zoo zoo qab zib
zib ntab thiab beekeeping khoom, jam,
confectionery thiab pastry,
cov txiv ntoo qab zib: txiv hmap, txiv pear, txiv tsawb,
txhua yam txiv ntoo qhuav,
rog qaub cream, qab zib,
kua mis nyeem qaub qab zib nrog toppings,
rog, qab ntsev thiab ntsim yoov,
txhua hom khoom lag luam hauv cov kaus poom: nqaij, ntses,
ntses roe
nplej zom
semolina
txhuv dawb
cov kua mis muaj semolina lossis mov,
cov dej qab zib thiab kua txiv,
curd cov khoom qab zib, puddings.

Khoom qab zib, chocolate, qos yaj ywm, pob kws, txhua hom zaub nyob kas poom, txiv ntoo, haus hnyuv ntxwm, hmoov nplej - txhua yam uas nce qib qab zib hauv cov ntshav sai dua.Cov nqaij cov nqaij, cov nqaij siav, cov khoom qab zib nrog cov protein thiab qab zib noj, dej qab zib, cov ncuav qab zib uas ci tshiab thiab cov qhaub cij muaj qhov cuam tshuam zoo rau cov suab thaj.

Cov zaub mov dab tsi ua rau cov ntshav qab zib thiab cov lus glycemic index:

Yuav coj li cas rau cov ntshav qab zib

Cov tshuaj insulin nyob hauv tus neeg mob lub cev yuav tsum txwv cov piam thaj hauv cov zaub mov noj. Paub txog cov khoom noj twg nce ntshav qab zib, koj tuaj yeem saib xyuas koj tus mob thiab tswj ntau yam kev hloov tsis zoo.

Cov neeg muaj ntshav qab zib yuav tsum ua raws li txoj kev noj haus.

Cov muaj pes tsawg leeg ntawm peb cov zaub mov niaj hnub suav nrog cov carbohydrates, cov protein, cov rog. Thaum muab tso ua ke noj cov zaub mov, koj yuav tsum xav txog qhov twg hauv cov zaub mov nce qab zib.

Khoom qab zib, cov rog, thiab cov khoom lag luam nrog qhov feem pua ntawm cov carbohydrates nce nws. Cov kua nplaum yog qhov chaw kawg hauv txoj saw hlau ntawm lawv txoj kev hloov pauv nrog kev tso tawm ntawm lub zog tsim nyog rau lub cev. Qhov kev sib txuas tsawg dua, kev nrawm dua tom qab noj zaub mov, qhov tshwm sim ntawm qhov tshwm sim, uas cuam tshuam nws cov kev xav hauv cov ntshav. Kev nqus ntshav lossis glycemic index (GI) yog tus cwj pwm tseem ceeb rau cov ntshav qab zib.

Hauv cov "carbohydrates" ceev, nws yog siab dua 50 (siab tshaj plaws - 130). "Qeeb" muaj fiber ntau, yog li nws tau nqus ntev dua.

Cov ntshav qab zib theem tau txiav txim siab los ntawm cov feem pua ntawm cov carbohydrates hauv zaub mov, nrog rau cov calories ntau ntawm cov tais diav: qhov ntau dua, ntau dua qhov dhau ntawm cov piam thaj.

Raws li ob qhov kev ntsuas tseem ceeb tshaj plaws, txhua yam zaub mov muaj peev xwm muab faib ua 4 pawg:

Khoom noj siv mis

Ib lub cev tsis muaj zog los ntawm cov ntshav qab zib yuav tsum haus cov mis thiab cov khoom noj siv mis. Tab sis nws ua raws li no cov zaub mov twg uas ua rau muaj ntshav qab zib thiab yam ua tsis tau.

Lub glycemic Performance index ntawm syrniki yog xya caum units, yog li lawv yuav tsum tau cais tawm ntawm tus neeg mob cov ntawv qhia.

Eskimo, cov kua mis ua kua, uas ua rau cov ntshav qabzib ntau dua thiab txhawb kev tsim cov plahaum rog plaques.

Qhov tso cai siv rau cov mob ntshav qab zib yog kev haus mis, kefir thiab yogurt ib hnub - ib nrab dej haus. Kev nce nrawm hauv qabzib ua rau tau cov kua mis tshiab. Cov kua dej yog qaug cawv chilled.

Kev txwv tsis pub noj cov khoom noj muaj mis nyuj ua rau ua rau cov txho ua kom ntse thiab qab zib, qab rog thiab qab zib, qab qab yogurts thiab tsev cheese, margarine.

Qab zib thiab txiv hmab txiv ntoo

Txawm hais tias muaj cov kua sucrose ntau nyob rau hauv cov txiv hmab txiv ntoo thiab cov txiv ntoo, lawv cov kev tsim nyog los ntawm cov neeg mob ntshav qab zib yog qhov tseem ceeb vim tias lawv nplua nuj hauv pectins, minerals, thiab fiber.

Hauv kev txwv tsim nyog, koj tuaj yeem noj txiv av txiv ntoo, txiv pos nphuab, txiv pos, txiv duaj, txiv duaj, txiv duaj, txiv duaj, txiv ntoo, qee cov txiv qaub (txiv kab ntxwv qaub, txiv kab ntxwv). Nws zoo dua rau noj txiv av nrog tev.

Tham txog cov khoom noj twg ua kom cov piam thaj hauv ntshav ntxiv, tsuas yog ib qho tsis tuaj yeem hais txog kab zas, tsawb thiab txiv hmab. Cov khoom lag luam no raug cais tawm ntawm kev noj zaub mov ntawm tus neeg mob ntshav qab zib.

Txiv mab txiv ntoo tseem muaj peev xwm nce qib ntau ntxiv ntawm cov piam thaj, nws tuaj yeem noj tsis pub ntau tshaj peb puas grams hauv ib hnub. Cov txiv hmab txiv ntoo ziab muaj ntau cov piam thaj, uas txhais tau hais tias lawv tuaj yeem cuam tshuam tsis zoo rau kev noj qab nyob zoo ntawm cov ntshav qab zib.

Ua ntej ua cov compotes, nws raug nquahu kom tsau lawv hauv dej txias rau li rau teev, tom qab ntawd muab cov kua tawm. Cov txheej txheem no yuav pab tshem tawm cov khoom qab zib. Cov hnub tim rau cov neeg mob ntshav qab zib yog qhov muaj kev phom sij heev.

Nrog lub caij nyoog cia hauv cov kua txiv ntoo, tus nqi ntawm sucrose ntau ntxiv.

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

Koj tsuas yog xav tau thov ...

Ntau cov zaub yuav ua rau cov ntshav qabzib nce siab. Qos yaj ywm thiab pob kws yog cov zaub mov uas ua rau cov ntshav qab zib ntau ntxiv.

Cov zaub mov hauv qab no uas ua rau cov ntshav qab zib tau ntxiv tau yog qhov txawv:

Txhua legumes yuav tsum tau txwv nyob rau hauv kev noj haus ntawm tus neeg mob uas muaj kab mob ntshav qab zib.

Kev siv cov ketchup, ib qho kua txiv lws suav thiab kua txiv yog cais tag nrho. Cov zaub mov qaub thiab pickles yuav tsum tsis txhob noj.

Ntawm cov zaub cov qoob loo, txoj kev dhia ua plasma hauv qab zib tshaj plaws yog tshwm sim los ntawm cov qos yaj ywm, pob kws thiab tais diav npaj los ntawm lawv.

Cereal qoob loo

Cov dej qab zib rau cov ntshav qab zib yuav tsum tau npaj kom tsis muaj qab zib, nyob rau hauv dej, muaj cov ntsiab lus ntawm cov mis nyuj tsawg. Cov nplej pob kws, bakery thiab nplej zom yog txhua yam khoom uas nce cov ntshav qab zib.

Ntawm kev phom sij rau cov neeg mob ntshav qab zib yog semolina thiab mov nplej.

Cov khoom lag luam los ntawm txhua hom nplej thiab hmoov nplej tsis pom zoo rau kev siv, vim hais tias lawv pab ua kom muaj cov piam thaj ntau ntxiv. Mov thiab mis nyuj porridge, zoo li millet, yog cov khoom noj uas muaj glycemic siab.

Hais txog dab tsi ua rau cov ntshav qab zib, ib qho tsis tau tsuas yog hais txog khob cij dawb, bagels, croutons. Ib qho buns, waffles, crackers, pasta, crackers tau txwv kom muab cais rau cov neeg mob ntshav qab zib. Lawv cov lej GI nyob ntawm xya caum txog cuaj caum rau.

Ib tug muaj peev xwm nug tau seb cov piam thaj puas cuam tshuam txog ntshav qab zib. Yog lawm, cov piam thaj ua rau cov ntshav qab zib.

Ntawm cov ntshav qab zib, cov zaub mov qab qab zib ntau raug cais tawm ntawm tus neeg mob noj: ncuav ci, ncuav qab zib, ncuav ncuav.

Rau pawg no ntawm cov neeg mob, khoom qab zib ua rau ntawm fructose thiab sorbitol yog ua.

Cov zaub mov nram no uas nce cov ntshav qab zib hauv ntshav qab zib yog raug txwv:

haus dej haus
kev sib piv, cov kua txiv,
khob noom thiab mis nyuj khov,
khoom qab zib puv tsev
custard thiab butter cream
zib ntab
txhua yam ntawm jams, jams,
kua mis nyeem qaub
curd puddings.

Cov khoom no muaj cov kuab sucrose thiab ntshav qabzib ntau, lawv muaj nplua nuj nyob hauv cov carbohydrates yooj yim, uas nrawm nrawm los ntawm lub cev.

Lub tebchaw tov muaj qhov sib txawv ntawm cov khoom noj uas muaj carbohydrates yooj yim hauv qhov lawv xub mus ua los ntawm cov txheej txheem los ua qhov yooj yim los ntawm kev rov mob plab nrog lub kua txiv thiab tsuas yog tom qab ntawd tau txais.

Lub ntsiab ntsuas cov ntshav qab zib ntawm cov khoom

Qhov tshwm sim ntawm ib qho khoom tshwj xeeb ntawm kev nce qib ntawm cov piam thaj yog yam ntxwv nws tus lej glycemic (GI lossis GI). Tus nqi no qhia tau qhov ua tau zoo ntawm kev tawg ntawm cov khoom, tso tawm thiab tsim cov kua nplaum los ntawm lawv, thiab tus nqi ntawm nws cov resorption mus rau hauv kev cov kab ke.

Qhov siab dua GI, cov haujlwm biochemical ntau dua tuaj yeem tshwm sim thiab cov piam thaj yog nqus tau. Lub siab GI sib raug rau tus nqi ntawm 70 units lossis ntau dua. Los ntawm kev noj zaub mov nrog qhov zoo li glycemic Performance index, ntshav qab zib nce nyob rau hauv hom kev yuam. Rau cov mob ntshav qab zib, qhov no hawv ua rau muaj kev kub ntxhov ntawm hyperglycemic.

Qhov nruab nrab GI yog nruab nrab ntawm 30 thiab 70 units. Cov khoom lag luam teev cia hauv cov kab ntawv no tau tso cai rau hauv cov ntawv noj haus, ntsuas cov hnub (ib hlis ib zaug) tus nqi. Nrog rau kev siv tsis raug (dhau ntawm qee qhov me me), cov piam thaj hauv ntshav yuav nce mus rau qhov tsis tsim nyog.

Tsawg glycemic Performance index (⩽ 30 units). Zoo tagnrho rau cov mob ntshav qab zib thiab cov neeg mob ntshav qab zib. Cov zaub mov zoo li no tsis muaj kev cuam tshuam cov ntshav qabzib. Cov xwm txheej tseem ceeb rau kev noj zaub mov uas muaj GI tsawg yog tswj hwm cov calories thiab cov ntim ntawm cov tais diav. Raws li GI cov txiaj ntsig tau nthuav tawm hauv cov lus hauv qab no, cov khoom lag luam uas ua rau kev nce siab hauv cov ntshav qab zib tau pom meej meej.

Cov carbohydrates ceev ceev

GI siab tshaj plaws yog los ntawm cov khoom noj nplua nuj nyob hauv cov carbohydrates yooj yim (monosaccharides thiab disaccharides). Lawv nqus tau los ntawm lub cev sai sai, ua rau muaj kev tso kua nplaum sai sai rau hauv cov ntshav. Hauv ib tus neeg uas tsis muaj ntshav qab zib, cov tshuaj insulin ua haujlwm nyob rau hauv lub zog tag nrho, uas tau xaiv lub sij hawm tso tawm cov piam thaj, muab nws rau cov hlwb ntawm lub cev, thiab tom qab peb teev, glycemia rov zoo li qub.

Nrog rau cov tshuaj insulin tsis txaus (hom ntshav qab zib 1) lossis tsis muaj kev nkag siab ntawm lub hlwb rau cov tshuaj hormones (hom 2), cov txheej txheem no tau ua txhaum. Los ntawm kev noj ceev carbohydrates, cov ntshav qab zib yuav sawv, tab sis yuav tsis noj. Monosaccharides thiab disaccharides yog cov khoom tseem ceeb ntawm kev noj haus uas ua rau cov piam thaj nce siab, ua rau cov kab mob hyperglycemia ruaj khov, rog thiab txhim kho ntshav qab zib mellitus.

Qhov ntau ntau ntawm cov carbohydrates yooj yim muaj nyob hauv txhua hom khoom qab zib, qee hom txiv hmab txiv ntoo thiab ntau yam ntawm cov zaub. Cov zaub mov muaj piam thaj ntau yog:

confectionery (khoom qab zib, meringues, marshmallows, halva, ncuav, thiab lwm yam),
pastries los ntawm butter, shortbread, puff thiab custard khob noom cookie,
khob noom thiab chocolate
qab zib du thiab lwm yam khoom noj qab zib,
ntim kua txiv, ntim hauv tshuaj yej, haus dej haus zoo li Sprite, Coke, thiab lwm yam.
txiv hmab txiv ntoo, zaub thiab txiv hmab txiv ntoo qhuav: txiv puv luj, dib liab, beets (hau), hnub tim, raisins,
khaws cia: cov txiv hmab txiv ntoo hauv cov kua qab zib, jam, marmalade thiab jam, lychee, compotes.

Qeeb carbohydrates

Cov txheej txheem ntawm kev cais cov polysaccharides, txwv tsis pub ua cov nyom hnyav, tsis yog sai li kev ua cov monosaccharides. Tsim cov kua nplaum nyob rau hauv cov ntshav qis, thiab glycemia nce qeeb qeeb. Tus neeg sawv cev ntawm kev nyab xeeb tshaj plaws ntawm polysaccharides yog fiber. Kev noj haus rau cov ntshav qab zib yuav tsum muaj cov zaub mov muaj nplua nuj nyob rau hauv kev noj haus fiber ntau los ntawm 45-50%.

Cov ntawv qhia zaub mov no tso cai rau koj tsis tsuas yog ua kom cov suab thaj zoo li qub, tab sis kuj txhim kho kev zom zaub mov thiab tshem tawm cov roj cholesterol ntau dhau. Lub hauv paus tseem ceeb ntawm cov nqaij fiber yog zaub thiab zaub ntsuab. Lwm pawg ntawm carbohydrates txoj yog:

Glycogen Nws feem ntau pom hauv cov khoom lag luam ntawm cov keeb kwm protein, uas tsis tau nce qib ntawm cov piam thaj mus rau qhov siab.
Pectin Nws yog ib qho khoom xyaw ntawm txiv hmab txiv ntoo thiab zaub.

Lwm hom polysaccharide hmoov txhuv nplej siab muaj qhov nruab nrab ntawm kev sib tsoo tsawg. Nrog rau kev siv cov khoom noj tsis haum rau lub cev ntau dhau, cov ntshav qab zib tseem ceeb tuaj yeem nce mus rau qhov tseem ceeb tsis tau.

Cov hmoov txhuv yog ib qeb kev txwv zaub mov. Nws qhov ntau tshaj plaws yog pom hauv qos yaj ywm, txiv tsawb, nplej zom, qee hom qoob loo. Ntawm ntshav qab zib, semolina thiab txhuv dawb yog txwv tsis pub.

Kev ua protein ntau yog qeeb. Thaum pib, cov amino acids yog tsim los ntawm nws, thiab tsuas yog tom qab ntawd cov piam thaj tso tawm. Yog li, cov khoom noj protein ntxiv nce cov concentration ntawm cov piam thaj hauv cov ntshav me ntsis. Cov mob tseem ceeb rau lawv siv yog qhov tsawg kawg nkaus ntawm cov rog hauv nrog.

Qhov chaw uas muaj protein ntau:

kev noj nqaij (nqaij, nqaij tawv, nqaij ntshiv) thiab nqaij qaib (qaib cov txwv, qaib tsis muaj nqaij),
ntses nrog cov ntsiab lus rog tsis ntau dua 8% (pollock, navaga, pike, thiab lwm yam),
nqaij nruab deg (nqaij npuas, cws, roob ris, squid, thiab lwm yam),
nceb
txiv ntoo.

Txhawm rau ruaj khov glycemia thaum npaj zaub mov, cov nqaijrog tau pom zoo kom siv ua ke nrog fiber ntau.

Kev siv cov tsiaj rog cov rog cuam tshuam rau kev noj qab haus huv ntawm cov neeg uas muaj qhov taw qhia ntxiv piam thaj. Ua ntej, nyob rau hauv kev sib xyaw nrog monosaccharides, lawv tau muab zom sai heev, cov ntshav ntxiv kom muaj ntshav khov.

Qhov thib ob, lawv muaj cov roj lipoproteins ntau ntau, uas yog, "cov roj cholesterol." Cov pa roj hauv cov plahaum yog muab tso rau ntawm cov phab ntsa ntawm cov hlab ntsha puas ntsoog los ntawm cov kua dej qab zib tsawg tshaj plaws, uas ua rau kev txhim kho ntawm atherosclerosis.

Thib peb, kev siv cov khoom noj muaj roj ua rau cov txheej txheem ntawm cov phaus ntxiv. Yuav kom tsis txhob ua rau mob hypercholesterolemia thiab hyperglycemia, cov tsiaj cov rog hauv kev noj haus yuav tsum tau hloov nrog cov roj zaub ntawm 50%.

Cais ntawm kev noj haus:

cov nqaij rog (nqaij npuas, tshis, yaj, nqaij), tsuav nqaij pastes,
hnyuv ntxwm (ham, hnyuv ntxwm, hnyuv ntxwm),
rog ua kua roj raws li mayonnaise.

Txog cov khoom noj siv mis

Mis tsis txiav txim siab haus, ib qho khoom noj tshwj xeeb. Nws muaj:

noj qab nyob zoo cov rog
cov nqaijrog (casein, albumin, globulin),
cov amino acids tseem ceeb uas tsis tau tsim nyob rau hauv lub cev ntawm lawv tus kheej (tryptophan, lysine, methionine, leucine histidine),
micro thiab macro ntsiab (calcium, potassium, magnesium, hlau, selenium, thiab lwm yam),
cov vitamins A, E, thiab B-pawg vitamins (B₁, Hauv₂, Hauv₃, Hauv₅, Hauv₆, Hauv₁₂).

Cov ntsiab lus calories ntau, nyob ntawm cov ntsiab lus rog, thaj tsam ntawm 41 txog 58 kcal / 100 g. Tus nqi ntawm mis nyuj rau cov ntshav qab zib yog nyob rau hauv nws cov carbohydrate puag ncig, sawv cev los ntawm lactose. Qhov no yog mis qab zib, uas maj mam nqus mus rau hauv lub plab hnyuv phab ntsa tsis ua rau muaj qhov tso tawm suab thaj hauv cov ntshav. Yog li ntawd, cov khoom lag luam muaj cov glycemic tsis muaj qhov ntsuas (38 ntsuas), thiab koj yuav tsum tsis txhob txhawj txog seb mis nyuj nce suab thaj theem. Cov kua mis uas tsis ntau rau me nyuam noj tsis txaus ntshai rau cov mob ntshav qab zib.

Txog ntawm cov khoom noj muaj mis thiab qaub zoo, uas muaj cov piam thaj ntau ntxiv, qhov yuav tsum tau xaiv rau cov khoom noj uas tsis muaj calorie tsawg. Qhov feem pua rog cov ntsiab lus rau cov khoom noj siv mis yog txwv:

2.5% - rau yogurt, kefir, ntuj yogurt thiab fermented ci mis,
5% - rau tsev me cheese (nplej thiab zoo tib yam),
10% - rau cream thiab qaub cream.

Kev txwv txiav npluav siv:

rau qab zib curd loj (nrog qhuav apricots, raisins thiab lwm yam ntxiv),
ci vov,
curd khoom qab zib nplua nuj flavored nrog qab zib,
cov mis ua kua
mis nyuj khov
qab zib whipped qab zib.

Cov txiv ntoo ua kua txiv hmab txiv ntoo tsis yog suav nrog cov npe uas tso cai cov khoom lag luam, vim muaj cov ntsiab lus siab ntawm monosaccharides.

Yeem

Cov zaub mov qab zib tsis muaj qab zib los ntawm poj niam los txiv neej. Qhov txawv tsuas yog tias nyob hauv cov poj niam, tus nqi ntawm assimilation ntawm cov zaub mov muaj ntau dua li cov txiv neej, thiab vim li ntawd cov piam thaj tso tawm sai dua. Kev ua txhaum ntawm cov mob ntshav qab zib, cov poj niam lub cev yuav teb tau sai dua nrog kev tawm tsam hyperglycemic.

Kev saib xyuas tshwj xeeb rau kev siv cov carbohydrates uas yooj yim rau cov poj niam yuav tsum tau qhia nyob rau hauv ntu sijhawm thiab thaum lub sijhawm tsis coj khaub ncaws. Lub cev tab tom muaj kev pauv hloov tshuaj hormonal, kev ua haujlwm ntawm cov metabolism yog cuam tshuam, uas tuaj yeem ua rau muaj kev loj hlob ntawm cov ntshav qab zib hauv lub cev thaum muaj menyuam hauv plab lossis hom 2 mob ntshav qab zib hauv lub cev ntas.

Thaum coj menyuam yaus, kuaj mob raws li kev pom, suav nrog kev kuaj ntshav qab zib, tsis tuaj yeem tsis quav ntsej. Cov poj niam hnub nyoog 50+ xyoos tau hais qhia kom tswj cov suab thaj thaum rau lub hlis sib nrug.

Txwv Tsis Pub Muaj Cov Nqaij Qab Zib

Thaum tsis muaj pob zeb tsis ruaj tsis khov, kev ua noj yuav tsum yog ua txoj hauv kev ua noj ua haus, muab cub, muab cub, ua kom ci hauv ntawv ci. Cov khoom kib uas nce cov roj (cholesterol) thiab qab zib yuav tsum muab pov tseg. Ib qho ntxiv, kev noj haus yuav tsum tsis suav nrog:

nqaij npuas, nqaij yaj, os kua zaub thiab kua zaub npaj rau ntawm lawv cov hauv paus,
cov ntses kaus poom thiab khaws cia, cov ntses haus luam yeeb,
cov khoom noj ceev ceev (hamburgers, french fries, nuggets, thiab lwm yam),
mov thiab semolina mis nyuj porridge,
flavored crackers, khoom noj txom ncauj, chips, paj kws.

Nrog lub siab qab zib cov ntsiab lus, qhov kev txwv no poob rau cov tais diav npaj los ntawm cov khoom lag luam nrog qhov nruab nrab GI:

mashed qos yaj ywm, ci, stewed thiab hau qos yaj ywm,
sab tais mov, nplej zom, kaus poom taum pauv, pob kws, taum pauv
cov kua zaub thiab cov zaub mov tseem ceeb ntawm cov ntses uas muaj cov rog hauv cov rog (halibut, mackerel, beluga, ntses ntses, thiab lwm yam),
Kev noj pizza

Ntawm cov nroj tsuag ntawm cov zaub mov, nws yog ib qho tsim nyog yuav tsum tau txwv kev siv txiv lws suav, txiv nkhaus taw, persimmons, kiwi, taub dag.

Txhawm rau them nyiaj rau lub xeev cov ntshav qab zib thiab ntshav qab zib mellitus, nws yog qhov tsim nyog los tswj kom ruaj khov ntawm glycemia. Thaum ua txoj haujlwm no, lub luag haujlwm tseem ceeb yog ua los ntawm kev noj haus kom zoo. Ua ntej tshaj plaws, cov zaub mov uas ua rau muaj kev nce siab ntxiv ntawm cov piam thaj hauv cov ntshav tau tawm ntawm qhov kev noj haus. Cov kev txwv tsis pub koom kev kawm yog raug rau cov zaub mov uas muaj ntau cov ntsiab lus ntawm cov khoom noj uas yooj yim (cov zaub mov qab zib thiab dej qab zib).

Cov khoom noj qab zib yog nyob ntawm cov khoom noj uas muaj fiber ntau thiab muaj protein ntau. Lub glycemic Performance index ntawm cov zaub mov noj txhua hnub yuav tsum tsis txhob ntau dua 30-40 units. Cov zaub mov muaj qhov ntsuas ntawm 40 rau 70 units yog tau tso cai nyob rau hauv cov zaub mov hauv cov khoom tsawg thiab nrog kev tso cai los ntawm tus kws endocrinologist. Kev ua txhaum qee zaus ntawm kev noj haus cov cai tswj hwm txoj kev loj hlob ntawm cov teeb meem ntshav qab zib hnyav thiab tsim kev puas ntsoog.