Kev noj ntshav qab zib hypoglycemic: yuav ua li cas npaj cov khoom noj kom zoo rau cov ntshav qab zib

Hauv kev mob ntshav qab zib mellitus, kev noj zaub mov noj, nrog rau kev saib xyuas kho, yog ib qho kev ua haujlwm txuas ntxiv, sib txawv los ntawm kev tuaj yeem tig mus rau qhov mob tsis zoo. Qhov tseem ceeb hauv cov kab mob no yog kev noj zaub mov hypoglycemic, uas qhia ntau ntau cov kev txwv tseem ceeb.

Mob ntshav qab zib yog dab tsi tshwm sim

Raws li koj paub, mob ntshav qab zib yog qhov ua rau endocrine cuam tshuam nrog kev ua tsis tau ntawm insulin ntau hauv lub cev, uas ua rau muaj kev nce ntxiv hauv cov ntshav ntawm cov ntshav qabzib.

Qhov laj thawj yog nyob rau hauv kev ua haujlwm tsis txaus ntawm islets ntawm Langerhans (tam sim no hauv cov qauv ntawm cov txiav) ntawm cells-hlwb ua lub luag haujlwm ncaj qha rau kev ua tiav ntawm cov kua nplaum.

Raws li txoj cai, cov neeg mob uas muaj ntshav qab zib hom 2 xav tau kev kho mob noj haus

Vim tias mob mus ntev ntawm ntshav qab zib mellitus, pathology yog nrog kev ua txhaum loj ntawm lipid, protein, carbohydrate, dej-ntsev thiab ntxhia metabolism hauv. Yog li ntawd, cov duab hauv chaw soj ntsuam yog tsim los ntawm cov yam ntxwv ntawm tus yam ntxwv ntawm kev nqhis dej tas mus li, tshem tawm ntawm cov zis ntau dhau, muaj cov suab thaj thiab acetone hauv nws, lub qhov ncauj qhuav, tsim nyog thiab khaus ntawm daim tawv nqaij, hnoos qeev, ua mob rau ntawm daim tawv nqaij, thiab ua rau lub ntsej muag tsis zoo.

Cov kev cai rau kev noj zaub mov hypoglycemic

Lub hom phiaj ntawm kev noj haus tshwj xeeb los tswj ntshav qab zib yog:

normalization ntawm lub cev hnyav
rov qab los ntawm cov metabolism hauv carbohydrate,
kev tiv thaiv ntawm cov teeb meem.

Txhawm rau kom rov qab ua tiav cov roj carbohydrate metabolism rau qhov kev cai, nws yog ib qho tseem ceeb kom ntseeg tau tias kev hnav khaub ncaws ntawm lub cev nrog cov tshuaj no, uas tau ua kom yooj yim los ntawm kev noj zaub mov zoo raws li lub hauv paus ntsiab lus ntawm hypoglycemic.

Ua tsaug rau qhov kev noj haus zoo li no, nws muaj peev xwm txo qhov tshwm sim ntawm carbohydrates rau qab zib, vim qhov ntawd tau maj mam nqus cov tshuaj mus rau hauv cov ntshav, qhov kev xav ntev ntev ntawm lub siab xav, thiab maj mam pib ntawm lub cev nrog cov piam thaj. Cov khoom lag luam rau cov khoom noj tau xaiv, tsom rau lawv cov hypoglycemic index, noj GI qabzib rau 100 ntsuas. Ib qho ntxiv, cov ntsiab cai hauv qab no raug pom:

Khoom noj muaj feem nrog kev siv ntawm ntu me me ntawm cov khoom noj tau muab.
Qhov siab tshaj plaws rau kev noj mov nruab nrab tsis pub tshaj 3 teev.
Cov zaub mov tsis yooj yim ntawm cov khoom noj uas yog carbohydrate yog txo qis.
Thaum pib ua ntej ntawm kev noj haus, txhua yam zaub mov nrog GI siab tsis suav nrog.
Tom qab ob peb lub lis piam, lawv hloov mus rau cov zaub mov nrog cov zaub mov GI tsawg.

Catering rau cev xeeb tub

Rau cov poj niam cev xeeb tub, lub cev yuag hypoglycemic ua rau lub cev yuag, uas yuav tsum muaj cov khoom noj carbohydrates uas tiv thaiv kom tsis txhob muaj kev cuam tshuam ntawm ketosis tshaib plab. Peb tab tom hais txog qhov kev hloov ntawm lub cev mus rau kev siv nws tus kheej cov rog rog, ua rau cov ketone lub cev tau ua haujlwm, qib ntawm acetone hauv cov ntshav nce ntxiv.

Thaum cev xeeb tub, ib qho kev noj haus ntau dua yog raug qhia, uas nws tau tso cai rau noj cov txiv ntoo qab zib

Txhawm rau cais qhov kev loj hlob ntawm cov xwm txheej, kev siv feem ntau txwv tsis pub cov txiv hmab txiv ntoo thiab zaub qab zib raug tso cai. Nws yog qhov tsim nyog hais tias cov nyiaj ntawm cov khoom noj carbohydrates nrog cov zaub mov muaj tsawg kawg yog 45%, cov rog yog li ntawm 35%, thiab cov protein tsis pub tsawg txog 20%. Ntxiv rau cov zaub mov tseem ceeb, yuav tsum muaj kwv yees li 3 khoom noj txom ncauj, nrog rau cov zaub mov ua ntej yuav mus pw, uas yuav pab tshem tawm cov ntshav qab zib kom qis.

Noj rau me nyuam yaus

Cov menyuam yaus yuav tsum tau muab cov zaub mov txo ntshav qab zib kom zoo. Lub zog yog qhov tseem ceeb tshaj plaws rau tus menyuam, yog li tus nqi ntawm cov carbohydrates yuav tsum nyob ze rau lub cev kev nruab nrog. Nyob rau tib lub sijhawm, cov zaub mov muaj txiaj ntsig ntawm cov khoom noj qib siab carbohydrates tau qhia rau hauv kev yoo mov nrog kev ceev faj; yog li ntawd, nyiam los ntawm ntau cov txiv hmab, txiv tsawb, nplej zom, khaws cia thiab jelly yog suav nrog cov pab pawg ntawm cov khoom lag luam uas tswj tau nruj. Qhov muaj feem thib tau muab rau cov hauv paus qoob loo loj hlob nyob rau saum npoo ntawm lub ntiaj teb, cov txiv ntoo raws caij nyoog, thiab zaub ntsuab.

Hauv cov ntshav qab zib hauv menyuam yaus, nws yog qhov tseem ceeb heev kom tsis suav cov piam thaj hauv kev noj haus.

Lub ntsiab lus tseem ceeb yog qhov kev cais cais tawm los ntawm kev noj zaub mov qab zib vim muaj kev ua kom hnyav (tsis khov) ntawm ntshav qab zib hauv menyuam yaus. Txhawm rau kom tsis txhob cuam tshuam kev loj hlob thiab sib txawv ntawm tus me nyuam cov ntaub so ntswg, nws tau muab khoom qab zib.

Peb kuj yuav tsum nyob ntawm cov rog hauv cov zaub mov noj. Lawv yuav tsum muaj txiaj ntsig zoo (zaub roj), txwv tsis pub lub cev yuav ua rau muaj kev tsis txaus ntseeg vim nws tus kheej subcutaneous rog thiab cov leeg nqaij.

Yuav ua li cas txiav txim siab cov npe khoom lag luam

Qee cov ntsiab cai ntawm kev noj zaub mov hypoglycemic tau twb tau teev saum toj no. Ib qho ntxiv, cov ntsiab lus hauv qab no tuaj yeem muab sau cia:

Nws yog ua tau los ntxiv cov khoom noj nrog protein hmoov siv ua cov khoom noj ntxiv.

Hauv qab no yog cov lus nyob hauv cov khoom uas faib tawm glycemic index. Cov khoom noj khoom noj hauv thawj kem yuav tsum tau muab cais tawm ntawm cov khoom noj, cov khoom lag luam ntawm kem thib ob yog tsis tshua muaj noj thiab muaj tsawg, thiab cov zaub mov muaj nyob hauv kab ntawv kawg yuav yog lub hauv paus ntawm cov khoom noj.

Glycemic Performance index cov zaub mov xa tawm - rooj

Qhov tseem ceeb	Gi	Qhov nruab nrab	Gi	Tsawg tus nqi	Gi
Npias	110	Oatmeal tseem ceeb	66	Tshiab cranberries	47
Qos	65 – 95	Txiv puv ntxhw ntsuab	66	Cov txiv kab ntxwv qaub	45
Ci	95	Jam	65	Nyob kas poom taum	45
Cov khob cij dawb	90	Cov kua txiv kab ntxwv	65	Cov txiv kab ntxwv, txiv kab ntxwv tshiab	45
Mov nplej dawb	90	Beetroot	65	Pob Tsuas Yaj	40
Siav los yog stewed carrots	85	Raisins	65	Tag nrho grain ci	45
Pob kws flakes	85	Qab zib	65	Carrot kua txiv, qhuav apricots, prunes	40
Muesli nrog raisins thiab ceev	80	Tseem Yob Mov Ua Mov	65	Cov txiv apples	35
Ua Tsuag Ntau	75	Khaws cia zaub	65	Chickpeas qus nplej	35
Lub taub	75	Cuag nplej	63	Fresh peas	35
Zeb Zeb	71	Cov nplej ntev	60	Suav cov mij qab	35
Perlovka	70	Tsawb	60	Txiv kab ntxwv, plums, quinces	35
Qhob noom xim kasfes	70	Melon	60	Lub ntuj tsis muaj roj yogurt, fructose-ua mis nyuj khov	35
Mos Nplej Khaub Nplej Zom	70	Oatmeal	60	Taum, Pomegranates, Txiv duaj, Nectarines	34
Manka	70	Nyob kas poom pob kws	57	Unsweetened txiv hmab txiv ntoo compote	34
Tub Nyab	70	Cov kua txiv kua txiv	55	Apricot, txiv kab ntxwv qaub, carrots, beets (tshiab), qij, taum ntsuab, txiv moj coos, txiv lws suav, blueberries, lingonberries, mandarin	30
Qab zib	70	Kiwi, txiv nkhaus taw, persimmon	50	Rog-dawb tsev cheese, mis nyuj, chocolate dub	30
Si haus	70	Cov Cranberry lossis Cov Kua Dej Kua	50	Cherry, raspberries, liab currants, txiv pos nphuab, noob taub dag	25

Kev xaiv zaub mov rau ib lub lim tiam

Koj tuaj yeem npaj pluas noj rau ib as thiv raws li cov lus hauv qab no:

Hnub	Sau cov zaub mov rau cov zaub mov yooj yim
Noj tshais	Noj su	Noj hmo
Hnub Monday	Buckwheat porridge rye cij nrog ib nplais ntawm butter, tws tshiab zaub qhwv nrog txiv qaub kua txiv, tshuaj yej tsis muaj qab zib.	Lenten borsch nrog ib diav ntawm qaub cream, hau nqaij qaib, qab zib thiab qaub txiv ntoo jelly nrog lub qab zib, cov mov ci unsweetened qhuav txiv hmab txiv ntoo compote.	Cutlets los ntawm ua ke cabbage thiab minced nqaij, rye qhob cij taub noj mov tshuaj yej nrog ntxiv ntawm sweetener.
Hnub Tuesday	Barley nyob rau hauv cov mis nyuj, grated carrots (yuav hloov nrog ntsuab peas), khob cij dub tshuaj yej tsis muaj qab zib.	Zaub thawj chav, zaub ci nrog nqaij ntshiv, tshiab zaub tws rau zaub xam lav cov mov ci tseem ntxhia dej.	Tsev cheese lossis nplej casserole, mos-hau qe rye qhob cij tshuaj yej nrog ntxiv ntawm sweetener.
Hnub Wednesday	Ib daig ntawm hau ntses, mov ci nrog ib nplais butter, tsis muaj rog lub tsev cheese nrog mis nyuj ua hnav, tshuaj yej tsis muaj qab zib.	Zaub kua zaub ua zaub rau hauv cov kua zaub, hau nqaij qaib tws kua thiab zaub qhwv, ib daim ntawm rye qhob cij unsweetened hauv tsev hauv tsev tsis zoo.	Cov nqaij tsis muaj nqaij tsis muaj nqaij, sauteed zaub zaub qhwv schnitzel, tshuaj yej nrog ntxiv ntawm sweetener.
Hnub Thursday	Oatmeal hauv mis ib daim ntawm cov mov ci tshiab cov kua txiv apples thiab carrots, tsis muaj rog-cheese tsawg lub teeb kas fes haus.	Ntshiv borscht muaj roj tshau hau, stewed cabbage ib daim ntawm cov mov ci tseem ntxhia dej.	Ntses schnitzel, stewed zaub cov mov ci rosehip los yog Berry decoction.
Hnub Friday	Buckwheat porridge boiled grated beets, rye qhob cij tshuaj yej tsis muaj qab zib.	Taum kua zaub hau siav tsis tau mov, lub siab nqaij tawv braised, lub tsev tsis muaj qhob noom qab zib, cov mov ci.	Cov qhua qaib ua luam yeeb tshiab dib thiab soob zaub xam lav, steamed nqaij Patty.
Hnub Saturday	Koj tuaj yeem xaiv cov zaub mov nyob rau ib hnub twg, hloov qhov nrawm los npaj cov tais diav loj nrog zaub mov qab npaj raws li cov zaub mov noj hauv qab no.
Hnub Sunday

Tsis tas li, kev noj mov nruab nrab tau npaj rau hauv daim ntawv noj tshais thib ob, khoom noj txom ncauj thaum tav su, noj hmo ob:

Hnub	Noj tshais thib ob	Muaj cov tshuaj yej siab	Noj hmo ob
Hnub Monday	Kua tseem tshiab tseem ntxhia dej.	Unsweetened tshum cheesecakes, kua lossis pear (tshiab lossis me ntsis ci txiv ntoo hauv qhov cub).	iav ntawm kefir
Hnub Tuesday	apple sorbet (noj ib lub txiv)	Rosehip unsweetened si, txiv kab ntxwv.	ib khob ntawm fermented ci mis nyuj
Hnub Wednesday	Unsweetened pear siav los ntawm cov txiv hmab txiv ntoo qhuav txiv kab ntxwv qaub.	Unsweetened dogrose decoction, txiv kab ntxwv.	haus cov kua mis tsis qab zib ntau npaum li cas hauv ib khob
Hnub Thursday	qab zib thiab txiv ntoo ua compote	tshiab kua los yog qab zib thiab qaub kua	ib khob ntawm pasteurized mis nyuj
Hnub Friday	ib tsob txiv ntoo kua txiv sorbet	Txiv hmab txiv ntoo zaub xam lav ib khob dej ntxhia dej.	iav ntawm kefir
Hnub Saturday	Txhua yam kev sib xyaw ntawm cov txiv ntoo thiab dej qab zib muaj peev xwm ua tau.
Hnub Sunday

Tawv zucchini stuffed nrog nceb thiab buckwheat

Rau kev ua noj, koj yuav tsum khaws cov khoom cia:

plaub me zucchini,
buckwheat (txog 5 diav),
nceb (ntau kawg yog 8 daim) thiab ib khub ntawm cov nceb,
ib me dos
ib qho clove ntawm qej
ib khob uas muaj roj tsawg qab zib,
ib tug hmoov diav ntawm amaranth hmoov nplej,
zaub roj, tshuaj ntsuab thiab ntsev.

Cov lus zucchini tuaj yeem yog cov rooj tog zaum tiag tiag

Ua noj pib nrog cais thiab ntxuav cov buckwheat, uas yog tom qab ntawd nchuav nrog ob npaug ntawm cov dej npau thiab muab tso rau sab hauv cov hluav taws rau ua noj.
Tom qab npau npau, tws cov qij dos tau tshaj tawm, cov nceb qhuav, ntxiv cov porridge thiab tawm ntawm lub qhov cub rau lwm 15 feeb.
Tws qej thiab nceb raug muab tso rau hauv ib lub lauj kaub rhaub, stew li 5 feeb, lub lauj kaub ua npaj tau qhia, txhaws yog sib xyaw.
Tom qab ntawd npaj cov kua ntses, tsoo qhov tseem ceeb muab rho tawm los ntawm zucchini txiav hauv ib nrab, kib nws hauv lub lauj kaub, sib tsoo nws nrog rab, ntxiv qaub cream, hmoov, ntsev.
Lub nkoj zucchini nws tus kheej yog me ntsis ntsev, cov nqaij minced yog muab tso rau sab hauv, npog nrog kua ntses saum toj thiab zaub mov xa mus rau qhov cub, preheated rau 220 degrees, rau ib nrab ib teev. Nws yog ib qho tseem ceeb kom tsis txhob zom cov zucchini.
Ua ntej pab, cov zaub mov yog txau nrog tshuaj ntsuab.

Dos-squid minced schnitzel

Cov zaub mov yog npaj los ntawm cov khoom lag luam hauv qab no:

500 g squid
ib lub qe
cov dos me,
zaub ntsuab thiab leeks,
breadcrumbs, zaub roj, ntsev thiab kua txob.

Kho koj tus kheej kom noj hmo nrog dos thiab squid tws schnitzel

Ua noj pib nrog kev sib tsoo squid carcasses rau hauv cov nqaij grinder, ntxiv cov kua txob, ntsev thiab cov nplawm av hauv av rau cov nqaij minced.
Tom qab ntawd txiav cov qej dos tau tawg nyob rau hauv lub lauj kaub, ua tiav lub xeev crispy, ntxiv nws ua ke nrog tshuaj ntsuab rau cov nqaij minced, sim rau ntsev thiab, yog tias tsim nyog, me ntsis diluted nrog dej txias.
Schnitzels daim ntawv no, ua rau lawv qhov siab tshaj li 1 cm tuab, muab tais tso rau hauv lub nrua ntaus qe, yob hauv breadcrumbs thiab muab tso rau ntawm preheated frying lauj kaub rau 5 feeb.
Cov zaub mov no tau noj ob qho tib si kub thiab txias.

Rye blueberry pancakes

Cov khoom qab qab qab zib yog npaj los ntawm cov khoom lag luam hauv qab no:

blueberries (txog 150 g),
tsom iav ntawm rye hmoov
ib lub qe
Stevia tshuaj ntsuab (noj ob zaug ib-gram hnab),
muaj roj-nyias tsev cheese,
zaub roj, ntsev.

Rye blueberry pancakes - qhov kev kho mob tiag tiag uas yuav rov hais dua mus rau tsis yog rau cov neeg laus xwb tab sis kuj yog menyuam yaus

Yuav pib nrog, tincture yog npaj los ntawm stevia los ntawm nchuav 300 ml dej ntawm cov dej npau dhau ntawm cov tshuaj ntsuab thiab tawm hauv nws mus rau infuse li 15 feeb.

Yog tias muaj lub siab xav tau cov khoom qab zib tawg, lub sij hawm kis tau nce ntxiv.

Stuffed cabbage zrazy

Cov zaub mov yog npaj los ntawm cov khoom xyaw hauv qab no:

500 g ntawm zaub paj,
plaub dia mov nplej,
ib pawg ntawm cov hauv paus dos ntsuab,
ob lub qe
zaub roj.

Ua ntej-txheeb rau inflorescences cauliflower, rhaub nws rau 15 feeb nyob rau hauv salted dej thiab noj tawm ib daim slotted nyob rau hauv ib lub phaj.
Tom qab txias, cov khoom yog av, ntxiv hmoov (hauv qhov nyiaj ntawm 3 dia), ntsev thiab tawm hauv lub khob noom cookie rau ib nrab ib teev.
Tom qab ntawd npaj txhaws los ntawm ib qho nyuaj-hau tws qe, tws ntsuab dos.
Dov cov npas los ntawm zaub qhwv khob noom cookie, tsim cov ncuav qab zib los ntawm lawv, muab cov ntsaws rau sab hauv thiab txho lawv rau hauv daim ntawv ntawm cutlets.
Dov cov zaub mov rau hauv ib diav ntawm cov hmoov nplej thiab kis rau ntawm lub lauj kaub ua ntej.
Fry tshaj tsawg cua sov rau 9 feeb.

Qhov tshwm sim ntawm kev noj haus, lossis dab tsi muab cov khoom noj ua noj

Qhov tseem ceeb uas xav tau los ntawm kev noj zaub mov kom ntshav qab zib yog kom muaj cov suab thaj nyob rau hauv cov ntshav vim qhov cais tawm ntawm cov zaub mov ntawm cov zaub mov uas zom tau sai los ntawm lub cev, ua rau nws lub cev khov kho nrog piam thaj, uas tsis tsim nyog hauv ntshav qab zib mellitus.

Los ntawm kev saib xyuas tas li ntawm cov lus pom zoo ntawm tus neeg noj zaub mov, kev tawm tsam ntawm hyperglycemia tuaj yeem tawm tsam. Ib qho ntxiv, kev noj zaub mov kom tsis tu ncua thiab fractional yog tus yuam sij rau kev tiv thaiv cov ntshav qab zib hauv lub cev, yog ib qho ua rau tsis noj mov.

Thawj txoj cai ntawm kev noj haus

Thaum pib theem pib ntawm kev noj haus, txhua yam zaub mov nrog lub siab glycemic Performance index yuav tsum raug cais tawm ntawm kev noj haus. Cov no suav nrog cov txiv hmab txiv ntoo qab zib, zib ntab, qos yaj ywm, paj kws thiab lwm yam khoom lag luam. Lawv qhov kev siv ua rau UK nce rau qhov hnyav hauv lub cev.

Tseem Ceeb! Koj yuav tsum tsis txhob txwv nruj rau yav tom ntej cov niam thiab cov niam uas tau noj mis rau lawv cov zaub mov noj, vim tias cov khoom lag luam no muaj cov khoom siv tseem ceeb uas tsim nyog rau txoj kev loj hlob ntawm tus menyuam.

Xws li cov khoom noj muaj qhov tsis sib haum rau cov neeg muaj kev tawm dag zog lub cev lossis kis las zoo rau kev noj qab haus huv zoo, nws raug nquahu kom siv cov carbohydrates zom.

Lub hauv paus ntawm cov khoom noj yuav tsum yog zaub ntsuab, taum, taum, zaub, txiv kab ntxwv, khoom noj siv mis thiab txawm tias ib co khoom qab zib, xws li marmalade.

Qhov thib ob txoj cai ntawm khoom noj

Qee lub sijhawm tom qab ua raws li kev noj haus, cov khoom lag luam nrog glycemic Performance index txog li 50 units tuaj yeem nkag rau hauv cov khoom noj. Nws tuaj yeem yog cov ncuav qab zib, durum nplej vermicelli, cov kua txiv tshiab los ntawm cov txiv hmab txiv ntoo thiab zaub, chocolate dub, cereals.

Cov khoom lag luam zoo li no raug pom zoo kom haus thaum sawv ntxov. Txawm li cas los xij, nws tsis pom zoo kom noj cov qhob cij dawb lossis ncuav qab zib.

Ua raws li cov cai no tso cai rau koj kom koj yuav kis tau txog 4-5 phaus ntawm qhov hnyav hauv peb lub hlis. Qhov tshwm sim no tsis tiav, txawm tias koj tso tseg cov rog rog kom tag. Txawm li cas los xij, ua ntej siv cov zaub mov no, koj yuav tsum tau sab laj nrog tus kws qhia zaub mov noj thiab, yog tias tsim nyog, coj mus kuaj.

Glycemic Index Khoom Noj Hauv Paus

Thaum ua raws cov zaub mov hypoglycemic, nws yog ib qho tseem ceeb uas tsis suav cov kev noj ntawm cov rog thiab ua kom cov carbohydrates ntau ntxiv hauv cov zaub mov noj. Nws yuav yog

taum
tsis muaj piam thaj txiv hmab txiv ntoo
tsis tau sau qoob loo
tsis muaj roj mis los ua khoom noj.

Rau cov neeg laus, kev noj haus ntawm 1,500 calories ib hnub twg yog qhov ib txwm ua.

Yog tias ib tus neeg qhov hnyav dhau 100 kg, tom qab ntawd tus qauv yuav nce ntxiv rau 2000 calories.Nrog rau qhov kev siv calorie no, nws muaj peev xwm kom poob txog ib phaus hauv 7 hnub.

Ntawm qhov tod tes, tag nrho cov no yog xaiv nruj me ntsis ntawm tus kheej, thiab kev suav nyiaj hauv lub cev tsis yog ib txwm muaj tas li. Ntxiv rau, koj yuav tsum nkag siab tias tus neeg koom nrog kev ua haujlwm hauv lub cev, ntev npaum li cas nws pom lub sijhawm zaum, thiab li ntawd. Dab tsi yog nws cov metabolism.

Cov ntawv qhia zaub mov rau hnub ntawd

Txhua yam zaub mov yuav tsum muab faib ua peb koob. Cov khoom noj txom ncauj me, xws li txiv av paum lossis cov txiv ntoo uas muaj suab thaj tsawg pub rau nruab hnub. Rau pluas tshais, mis lossis kua txiv yog qhov pom zoo, nrog rau oatmeal nrog ob peb dia raisins.

Txog kev noj su, qhov kev xaiv zoo tshaj plaws yuav yog zaub kua zaub, 2-3 slices ntawm qhob cij wholemeal, txiv hmab txiv ntoo.

Rau noj hmo, hau nqaij nyug, taum thiab zaub ntsuab. Koj tseem tuaj yeem skim yogurt lossis kefir.

Yog tias kev noj cov zaub mov hypoglycemic tswj xyuas rau lub sijhawm, maj mam txo hauv lub cev qhov hnyav tuaj yeem ua tiav. Txawm li cas los xij, tsis txhob tos tam sim rau qhov tshwm sim siab Thaum xub thawj, qhov hnyav yuav raug txo los ntawm kev txo cov kua hauv lub cev thiab hlawv rog.

Cov txiaj ntsig ntawm qhov ua kom lub ntsej muag hypoglycemic

Lub ntsiab zoo ntawm cov khoom noj zoo li no:

tus nqi tsawg ntawm cov khoom. Zaub, legumes thiab cereals muaj tus nqi qis dua piv nrog cov zaub mov muaj protein ntau,
simplicity. Yuav kom ua raws li kev noj haus no yog qhov yooj yim heev, koj tsuas yog yuav tsum tau ua kom tiav cov khoom qab zib thiab hmoov. Koj tuaj yeem ua zaub mov sib txawv nrog zaub thiab legumes, ntxiv rau ntxiv ntses. Xws li cov zaub mov noj yog qhov zoo rau cov neeg noj zaub,
siv tau. Nws ntseeg tias yuav kom poob phaus, koj yuav tsum tau haus 30% tsawg dua calories yog qhov tsim nyog. Txawm li cas los xij, qhov no tiag tsis muaj qhov cuam tshuam. Ib txoj hauv kev zoo tshaj rau qhov kev poob phaus yog xaiv cov khoom noj nrog qhov qis glycemic index. Xws li cov zaub mov sai sai saturates ib tus neeg thiab nws tsis muaj kev xav zoo nkaus li ntawm kev tshaib kev nqhis,
kev cuam tshuam tsawg yog qhov tsawg heev. Txhawm rau kom cov khoom noj txhawm rau kom sib npaug, cov khoom noj khoom haus pom zoo ntxiv rau kev noj cov tshuaj multivitamins ua rau lub cev tsis muaj qee yam tshuaj tuaj ntawm cov zaub mov. Los ntawm kev ua raws li kev noj haus hypoglycemic, ib tus neeg tsis tsuas yog ua rau poob phaus, tab sis tseem hnov zoo dua.

Lub ntsiab lus thiab qhov zoo ntawm kev poob phaus ntawm GI

Lub ntsiab ntawm kev noj zaub mov nrog qhov tsis muaj glycemic index yog los hloov cov khoom noj uas muaj cov rog (cov roj uas tsis tau sai) nrog cov (maj mam). Hauv qhov no, cov zaub mov ua los ntawm cov khoom noj uas tsis muaj calorie ntau, uas ua kom ntseeg tau tias lub zog siv tsawg dua li kev siv nyiaj, vim qhov ntawd ua rau lub cev hnyav dua.

Cov txheej txheem ntawm qhov kev poob phaus no muaj qhov zoo tseem ceeb rau kev txo lub cev kom yuag, vim tias qee qhov kev pab cuam tau txais txiaj ntsig:

cov tsos ntawm kev xav ntawm kev tshaib plab yog siv tsis tau, vim tias kev noj haus tau muab tso ua ke ntawm kev noj zaub mov kom zoo,
kev ua haujlwm ntawm tag nrho cov kab mob tseem tab tom tsim - metabolism yog ua kom sai, lub plab zom mov yog kev txhim kho, cov haujlwm ntawm cov kabmob hauv nruab nrog yog qhov ib txwm ua, uas ua rau nws siv tau cov txheej txheem no ntev thiab txawm tias lub neej tag nrho,
cov zaub mov raug tsim yog tsim nyog txawm tias cev xeeb tub thiab lactating cov poj niam, cov neeg muaj mob ntev lossis mob hnyav.

Qhov nyuaj tsuas yog thaum ua raws li kev noj haus ntawm cov glycemic index yog qhov yuav tsum tau ua tas li raws lub rooj tshwj xeeb. Tab sis dhau sijhawm, koj tuaj yeem siv tau sai rau nws lossis nco GI qhov ntsuas ntawm cov khoom tseem ceeb. Nws yuav tsum tau yug hauv siab tias txawm tias xws li kev ntsuas kev noj haus zoo tseem muaj nws cov contraindications.

Cons thiab contraindications

Kev noj haus glycemic tsawg tsis pom zoo yog tias koj muaj cov teeb meem kev noj qab haus huv nram qab no:

kev nyuaj siab mob hlwb
metabolic ntshawv siab
mob ntshav qab zib mellitus
lub xeev tsis muaj zog tom qab mob ntev lossis phais.

Tsis tas li, cov khoom noj tsis zoo rau cov hluas thaum tiav nkauj tiav nraug.

Qhov tsis zoo ntawm cov txheej txheem no yog tias nws tsis muab cov kev poob ceeb thawj sai - nrog kev siv zog ntau hauv ib hlis koj tuaj yeem tshem tawm tsis pub dhau 10 kg. Tib lub sijhawm, poob phaus feem ntau nyob ntawm cov calorie cov ntsiab lus ntawm cov zaub mov noj thiab cov kev tawm dag zog.

Feem ntau, kev noj zaub mov tsis muaj glycemic yog suav tias yog ib qho yooj yim ua raws, vim nws tsuas yog suav nrog qee qhov kev cais ntawm qee yam khoom noj los ntawm kev noj haus. Lub hauv paus ntsiab lus ntawm txoj kev poob phaus thawj zaug no tau tsim los ntawm Dr. Michel Montignac, uas tau sib cav hais tias ib tug neeg poob ceeb thawj yuav tsum tau muaj kev lom zem ntawm kev noj mov, thiab tsis yog qhov kev xav ntawm kev tshaib plab.

Nws yog Montignac cov txheej txheem thiab GI rooj nws tsim uas tau los ua lub hauv paus rau kev poob phaus ntawm kev noj zaub mov glycemic tsawg.

Demi Moore: Thaj Chaw Noj

Peb cev xeeb tub tsis zoo li tau xav txog hauv daim duab ntawm tus poj niam. Demi Moore xaiv cov khoom noj muaj nrog lub npe Askiv lub npe The Zone, uas tau tsim los ntawm American kws tshawb fawb Dr. Barry Sears. Lub tswv yim tseem ceeb ntawm cov zaub mov no muaj raws li nram no: 40% ntawm koj cov zaub mov noj txhua hnub yuav tsum yog carbohydrates, 30% - protein, uas dhau los 30% - rog. Koj yuav tsum noj tib lub sijhawm - 5 zaug hauv ib hnub. Ntawm lub phaj yog cov rog "zoo" (cov rog cov zaub, ntses roj thiab cov roj zaub) thiab cov "rog" xa khoom "cov protein" (cov nqaij ntshiv thiab ntses). Lub hom phiaj yog tswj cov qib insulin thiab zam kom tsis txhob rog rog, poob phaus yam tsis hnov tshaib plab thiab nkees. Nws puas tsim nyog nws qog lub hnub qub? Yog tias koj ua tibzoo saib ze ze, nws hloov tawm tias peb tau ntsib nrog kev noj zaubmov protein tsis tu ncua, kab tias yog ib qho softer. Nws yeej tuaj yeem poob ceeb thawj yam tsis tau poob qhov nqaij ntshiv, tab sis ua ntej ntawd, nco ntsoov xyuas kom koj lub siab thiab tus txiav yuav tsis mloog. Ib qho ntxiv, “Thaj Chaw” yog cov zaub mov zoo, tsis yog kev noj zaub mov zoo rau tag nrho koj lub neej. Lub cev tsis tas li xav tau cov nyiaj ntawm cov zaub mov muaj protein ntau, feem ntau cov kws qhia zaub mov hu rau ib tus naj npawb sib txawv - 15% ntawm tag nrho cov zaub mov noj.

Montignac cov txheej txheem - peb poob ceeb thawj tsis muaj kev tshaib plab

Cov khoom noj khoom haus zoo ntawm cov kws paub txog Fabkis txoj kev noj haus zoo, raws li kev tos lub cev qhov hnyav ntawm glycemic index ntawm cov zaub mov noj, tau dhau los ua qhov kev hloov pauv tiag tiag hauv kev poob phaus. Ua tsaug rau txoj kev sib txawv, nws tso cai rau koj kom poob phaus zoo thiab siv sijhawm ntev, thaum txhua qhov kev noj zaub mov uas ntau dhau ntawm kev noj zaub mov ntau dhau nyuaj nyuaj rau lub siab ntev vim muaj qhov xav noj tsis tu ncua, thiab tom qab kawm tiav lawv feem ntau ua rau rov qab los poob.

Montignac txoj kev tsis sib xws ntawm txhua qhov kev ua tsis tiav, vim nws txoj cai tseem ceeb yog kom poob phaus yam tsis muaj kev tshaib plab.

Montignac Cov Cai

Qhov kev pabcuam nyhav li qub no tsis tuaj yeem hu ua kev noj zaubmov hauv nws txoj kev paub. Nws yog cov khoom noj khoom haus sib npaug, uas yog los ntawm kev xaiv qee yam zaub mov, suav nrog lawv cov txiaj ntsig ntawm cov txheej txheem kev zom zaub mov uas tiv thaiv cov rog dhau, ntshav qab zib, kab mob plawv thiab cov hlab ntsha.

Lub hom phiaj Montignac ntawm kev tiv thaiv kev rog dhau yog ua raws li kev suav ntawm glycemic qhov ntsuas ntawm kev noj zaub mov. Tus kws qhia noj haus hauv Fabkis tau thov tias koj yuav tsum yuag yuag, tsis yog yoo tshaib, tab sis xaiv cov khoom noj kom raug.

Hauv lwm lo lus, qis dua GI, zoo dua rau kev poob ceeb thawj. Raws li qhov no, tus neeg sau ntawm tus txheej txheem txheej txheem tau tsim lub rooj tshwj xeeb, faib cov khoom lag luam raws li lawv cov ntawv txheeb glycemic.

Cov qauv hauv qab GI tau ua raws li:

qes - txog 55,
nruab nrab - 56–69
siab - los ntawm 70.

Kev noj zaub mov rau txhua hnub rau qhov hnyav yuav tsum yog 60-180 units, nyob ntawm seb thawj qhov hnyav.

Ib qho ntxiv, koj yuav tsum tau ua raws li qee qhov kev cai yooj yim:

haus los ntawm 2 liv dej ntshiab,
tsis txhob muab sib xyaw nrog cov carbohydrates nrog cov rog,
Noj khaub hlab tsawg kawg yog 3 teev.

Coj los ntawm cov hauv paus ntsiab lus no, tsis muaj kev txwv hauv calories, Michel Montignac rau 3 lub hlis poob 15 kg ntawm qhov hnyav tshaj nws tus kheej thiab tom qab ntawd khaws cov txiaj ntsig.

Cov lus khoom

Siv glycemic Performance index cov lus yog qhov yuav tsum tau ua ntej ntawm Montignac noj. Nws tso cai rau koj los xaiv cov khoom zoo thiab tsim cov ntawv qhia zaub mov uas yuav ua kom yuag poob phaus.

Nws yuav tsum raug sau tseg tias glycemic Performance index yog muab rau cov khoom lag luam uas muaj carbohydrates xwb. Yog li ntawd, tsis muaj cov khoom lag luam muaj protein ntau, piv txwv li, cov khoom lag luam nqaij hauv lub rooj, uas txhais tau tias lawv GI yog 0.

Qib thiab Txiv Neej

Cov txheej txheem ntawm kev poob phaus raws li Montignac yog nqa tawm hauv 2 qib:

ntawm thawj zaug - qhov hnyav yog txo rau qib yam xav tau,
nyob rau ntawm ob - qhov tshwm sim yog tsau.

Yuav kom ua tiav koj cov hom phiaj, kev noj haus kom tsawg yuav tsum muaj tsawg, yog li ntawm thawj theem tsuas yog khoom noj nrog GI tsawg kawg raug tso cai. Tom qab poob qhov xav tau ntawm cov phaus uas xav tau, theem ob yog kev tswj hwm lub cev nyhav, thaum daim ntawv teev cov khoom pub tso tawm tau nthuav dav, tab sis tsis suav nrog lossis txwv qhov tseem ceeb ntawm cov zaub mov muaj zaub mov ntau.

Thawj theem - poob ceeb thawj

Thaum pib theem pib ntawm Montignac kev noj haus, koj yuav tsum noj zaub mov kom thiaj li tsis ua rau cov ntshav qabzib nce siab.

Kev noj zaub mov kom raug zoo nrog GI tsawg yuav zam qhov kev sib txuam ntawm cov rog thiab hlawv cov roj uas twb muaj lawm rau lub zog.

Tsawg hypoglycemic Performance index khoom noj

Cov khoom lag luam hauv qhov ntsuas no yog 55 los yog tsawg dua, thaum nqus tau hauv lub cev, ua rau muaj cov piam thaj ntau zuj zus thiab muaj tsawg dua hauv cov hnyuv. Qhov no yog vim qhov tseeb tias lawv cov muaj pes tsawg leeg suav nrog cov khoom sib xyaw ua ke, uas nyob hauv qab ntawm cov enzymes decompose maj mam heev.

Nyob rau hauv txhua rooj plaub, koj xav tau cov ntaub ntawv uas qhia tag nrho cov khoom noj uas muaj glycemic index tsawg.

Xws li cov khoom noj haum rau cov neeg uas xav poob ceeb thawj thiab ua kom poob phaus, zaub mov uas muaj qhov ntsuas qis tsuas yog haum rau hauv txoj kev poob phaus. Ntxiv rau, cov zaub mov no tuaj yeem txo qhov tshaib plab rau lub sijhawm ntev dua.

Tsis tshua muaj hypoglycemic Performance index cov zaub mov:

zaub - los ntawm 10 txog 40,
pearl barley - 22,
tej mis - 26,
txiv hmab txiv ntoo - los ntawm 20 txog 40,
txiv laum huab xeeb - 20,
hnyuv ntxwm - 28.

Tus kws kho mob ntawm Science, tus kws tshawb fawb David Ludwig xaus lus tias cov neeg uas noj zaub mov nrog cov ntshav qog ntshav qab zib, noj 80% ntau dua calories txhua hnub dua li cov uas lawv cov zaub mov tsis zoo.

Qhov no yog vim qhov tseeb hais tias nrog kev nce ntshav hauv cov ntshav sai, cov ntsiab lus ntawm norepinephrine nce, uas ua rau muaj kev qab los noj mov thiab txhawb ib tus neeg noj lwm yam, tsis zoo li cov khoom lag luam nrog qis qis.

Cov khoom noj zoo li no txawv ntawm Montignac cov txheej txheem hauv qhov nws tau tsim tshwj rau kev poob phaus, thaum tus kws kho mob Fabkis txoj hauv kev koom nrog kev tiv thaiv kab mob ntshav qab zib thiab kab mob plawv ntxiv.

Kev noj zaub mov glycemic tsawg kuj yog los ntawm kev tswj hwm kev noj haus ntawm cov carbohydrates, tab sis tsis zoo li Montignac txoj kev, nws muaj 3 ntu, ua ntej ntawm qhov nruj heev. Vim txoj kev ua no, qhov kev hnyav kom zoo tso cai rau koj kom poob phaus nrawm dua, thiab tom qab ntawd txhim kho cov txiaj ntsig.

Kev siv ntawm kev noj zaub mov glycemic tsawg kawg yuav tsum tau ua raws li cov cai hauv qab no:

koj tsuas yog siv cov khoom noj uas muaj cov zaub mov muaj txiaj ntsig zoo thiab qis GI,
cov zaub mov yuav tsum yog feem, zoo dua 6 zaub mov nyob rau ib hnub,
pluas mov kawg - tsis pub dhau 3 teev ua ntej yuav mus pw, kom lub plab zom mov muaj sijhawm so thiab rov qab los,
thaum ua noj - tsawg kawg ntawm kev kho cua sov, uas feem ntau yuav nce GI,
koj tuaj yeem haus dej hauv qhov nyiaj uas lub cev xav tau, yam tsis nqa nws cov ntim txhua hnub rau qhov xav tau los ntawm feem ntau cov pluas noj 1.5-2 litres.

Nws tseem yog qhov yuav tsum tau soj ntsuam cov calories ntau ntawm cov zaub mov, txij li txo qis ntawm carbohydrates yuav tsis raug txim yog tias koj muab lub cev kom muaj calories ntau dua li nws tuaj yeem siv tau. Thaum noj zaub mov glycemic tsawg, cov ntsiab lus calorie ntawm cov zaub mov noj txhua hnub yuav tsum tsis pub tshaj 1500-1700 kcal. Nws yog qhov tshwj xeeb tshaj yog ua raws li tag nrho cov cai no ntu 1 thiab 2.

Cov theem ntawm poob phaus

Piv nrog rau 2-theem Montignac txoj kev, nyob rau hauv cov zaub mov noj nrog qhov tsis muaj glycemic Performance index, 3 theem yog xav tias yuav ua tiav, thaum nyob rau theem kawg nyob rau hauv ob qho tib si kev mob siab ntawm cov txiaj ntsig tau xav. Tab sis nyob rau hauv kev noj zaub mov kom qis-glycemic, thawj qhov yog ntxiv - theem nyuaj, uas tau qhaj ntawv nyob rau hauv qhov kev pab cuam ntawm tus kws qhia noj haus hauv Fabkis.

Feem ntau, cov txheej txheem ntawm cov kev poob phaus yog raws li hauv qab no:

thawj theem yog nquag rog hlawv, thaum tsuas yog cov khoom noj nrog GI txog 39 siv,
theem thib ob - maj mam txo hauv qhov hnyav kom cov txiaj ntsig yam xav tau, nws raug tso cai nce GI mus rau 55,
theem peb - txhim kho, lub hauv paus ntawm kev noj haus yuav tsum yog zaub mov nrog GI txog 69, thiab tseem muaj me me ntawm cov zaub mov glycemic ntxiv tau ntxiv.

Ib qho tseem ceeb rau qhov ua tau ntawm qhov kev poob ceeb thawj yog qhov yuav tsum tau tso cai ntawm txhua ntu ntawm no, txwv tsis pub lub cev hnyav yuav tsis txaus lossis lub cev poob yuav rov qab los sai sai. Lub sijhawm ntawm qes glycemic tsawg nyob ntawm cov yam ntxwv ntawm lub cev thiab cov hom phiaj, tab sis nws tsis tuaj yeem tsis pub tsawg dua 21 hnub - nws siv sijhawm ntau heev los tsim cov kev coj noj coj ua tshiab.

Ntxiv mus, txhua theem yuav tsum nyob ntev tsawg kawg ib lub lim tiam, hauv qhov xwm txheej zoo tshaj plaws - 2 lub lis piam.

Nyob rau theem no ntawm kev noj zaub mov, lub cev feem ntau ua kom huv ntawm txhua yam tsis tsim nyog, suav nrog kev ua rog rog. Kev siv cov khoom noj nrog cov ntsiab lus tsawg kawg ntawm carbohydrates yuav ua rau kev siv nyiaj ntau ntawm cov zog, thiab nws qhov tsis muaj - txhawm rau hlawv cov khoom lag luam, uas yuav tsum tau muab pov tseg.

Saib xyuas cov zaub mov glycemic tsawg, koj yuav tsum nco ntsoov txog kev sim. Tso cai rau haus cov zaub mov ntau yuav tsum tsis txhob ua rau ntau dhau, tab sis kuj koj tsis tuaj yeem tsis tshaib plab koj tus kheej thiaj li ua tiav cov txiaj ntsig sai.

Nws tsis pom zoo kom zaum hauv thawj theem ntev dua 2 lub lis piam. Nws yog qhov zoo dua rau kev pib maj mam poob phaus tom qab kev ntxuav kom huv, ua ntu zus mus rau theem ob.

Theem theem ob

Qhov siab tshaj plaws ntawm qib no yuav tsum txiav txim siab ntawm nws tus kheej. Sai li qhov yuav tsum tau muaj pes tsawg phaus poob, koj yuav tsum npaj mus kom ruaj rau qhov hnyav.

Ntawm theem ob, kev noj haus tuaj yeem tsim cov khoom lag luam nrog GI siab dua li ntawm thawj theem, tab sis tseem qis qis txaus. Nyob rau lub sijhawm no, nws yog qhov tseem ceeb heev los saib xyuas cov calorie hauv cov zaub mov.

Theem kawg, tswj kev sib sau ua ke, yuav tsum tsis pub tsawg tshaj thawj theem thiab theem ob ua ke. Nyob rau hauv tsis muaj ib qho yuav tsum nws yuav plam kom cov poob phaus tsis rov qab los. Lub hauv paus ntawm cov khoom noj tam sim no muaj cov zaub mov uas muaj GI tsawg thiab nruab nrab. Nws tseem raug tso cai qee zaum siv cov khoom noj nrog lub siab glycemic Performance index.

Cov Lus Qhia Noj Khoom Noj Ntxiv

Kev noj haus glycemic index yuav tsum muaj kev sib haum nrog lub rooj, uas tsis tas li yooj yim. Txhawm rau kom tsis txhob nkag siab meej rau hauv qhov ntsuas thiab tsis kam tsis kam lees koj cov zaub mov nyiam yam tsis tsim nyog, koj tuaj yeem siv qee cov lus qhia ntawm kev noj zaub mov zoo thaum kos duab zaub mov noj:

zaub - cov khoom lag luam zoo tshaj plaws uas tuaj yeem noj tau mus ib txhis, tab sis nyiam dua hauv daim ntawv nyoos, tshwj xeeb tshaj yog beets thiab carrots,
qos yaj ywm tau hau zoo tshaj "hauv lawv cov khaub ncaws zoo" thiab hauv daim ntawv txias (tom qab ntawd cov fiber ntau yuav ua rau nws, ntau cov hmoov txhuv nplej siab, uas yuav pab txo qis cov suab thaj),
txiv hmab txiv ntoo - koj tuaj yeem noj txiv apples, pears, txiv kab ntxwv, raspberries unlimited. Tsis suav cov txiv tsawb, kiwi, txiv quav ntswv nyoos, qab zib,
Macaroni - tsuas yog los ntawm durum hom qoob mog, hauv cov ntawv txias thiab tsis txaus,
mov - tuaj yeem yog xim av, qus ntau yam, tuaj yeem tsis tau - txhuam,
mov ci - tsuas yog whole grain, bran lossis wholemeal,
cov khoom noj muaj protein (cov nqaij ntshiv, ntses, cov khoom noj muaj rog ua rog tsawg) tau txais, tab sis nws yuav tsum tsis txhob ua tus thawj,
ntau cov khoom noj muaj calorie ntau ntau - sausages, pizza, chocolate - muaj GI tsawg, tab sis lawv tsis haum rau cov khoom noj muaj txiaj ntsig,
yog tias koj xav noj ib yam dab tsi nrog GI siab, sib xyaw cov zaub mov no nrog cov zaub mov glycemic tsawg, tom qab ntawd cov piam thaj yuav nce qeeb.

Kev ua raws li cov lus qhia no yuav pab kom tsis txhob tso siab rau cov lus ntsuas ntawm cov ntsuas thiab tsis ua txhaum txoj cai ntawm kev noj haus.

Cov txheej txheem glycemic index yuag ua kom poob phaus tso cai rau koj kom poob ntau ntawm cov phaus ntxiv, tab sis tsis sai, tab sis maj mam, tab sis tsis muaj kev tshaib kev nqhis thiab metabolic kev ntxhov siab rau lub cev.

Raws li txoj cai, hauv ob lub lis piam koj tuaj yeem tshem ntawm qhov nruab nrab ntawm 3-5 kg ntawm qhov hnyav dua, thiab qhov no yuav tsis yog vim cov dej, tab sis theej vim hlawv cov rog. Tom qab, txhua lub lim piam poob yog feem ntau 1-2 kg, uas tawm hauv irrevocably. Tab sis rau qhov no koj yuav tsum muaj kev pib kho dua koj kev noj haus, noj zaub mov thiab ua neej.