Muaj pes tsawg lub khob cij muaj nyob rau hauv cov kua ncuav?

Cov txiv av txiv ntoo tuaj yeem raug hu ua cov txiv ntoo uas nrov tshaj plaws hauv peb cov latitudes, cov kua txiv thiab qab zib txiv ntoo yuav dhau los ua qhov tseem ceeb ntawm cov vitamins thiab cov zaub mov muaj txiaj ntsig. Tab sis, txawm hais tias cov txiaj ntsig pom tseeb ntawm cov khoom lag luam, nws tuaj yeem yog contraindicated rau cov ntshav qab zib nrog qee cov kab mob concomitant. Yog tias koj tsis quav ntsej txoj cai no, yuav muaj feem nce ntshav siab ntxiv.

Cov txiv tsawb muaj txog 90% dej, thiab qab zib los ntawm 5 txog 15%, cov ntsiab lus tsis muaj calorie - 47 cov ntsiab lus, glycemic index ntawm cov kua - 35, tus nqi ntawm cov fiber yog kwv yees li 0.6% ntawm tag nrho qhov loj ntawm qhov khoom. Ib lub txiv apple tsuas muaj nruab nrab ntawm 1 txog 1.5 khob ua khob cij (XE).

Koj yuav tsum paub tias txiv apples muaj ntau ntawm cov vitamin A, kwv yees li ob zaug ntau npaum li nyob rau hauv cov kua txiv hmab txiv ntoo. Muaj ntau cov vitamins B2 hauv cov khoom, nws yog qhov tsim nyog rau kev loj hlob plaub hau ib txwm, kev zom zaub mov. Cov vitamin no qee zaum hu ua cov vitamins tsis qab los noj mov.

Tseem ceeb thaj chaw ntawm txiv apples rau ntshav qab zib

Ntawm cov khoom muaj txiaj ntsig zoo tshaj plaws ntawm cov txiv av, nws yog qhov yuav tsum tau qhia txog qhov txo qis hauv cov cholesterol, muaj peev xwm tiv thaiv kev txhim kho ntawm atherosclerosis ntawm cov hlab ntsha. Qhov no yog ua tau vim muaj pectin, cog ntoo.

Yog li, ib qho kua txiv kab nruab nrab nrog tev muaj 3,5 g ntawm fiber, thiab tus nqi no ntau dua 10% ntawm cov nyiaj pub rau txhua hnub. Yog hais tias cov txiv hmab txiv ntoo tau tev, nws yuav tsuas yog 2.7 g ntawm fiber.

Nws yeej pom tias hauv txiv apples muaj 2% protein, 11% carbohydrates thiab 9% organic acids. Ua tsaug rau xws li cov nplua nuj txheej txheem, txiv hmab txiv ntoo yog qhov zoo rau cov neeg mob ntshav qab zib, txij li lawv cov calorie cov ntsiab lus tsawg tsawg.

Muaj ib lub tswv yim hais tias los ntawm cov nqi caloric nws yog qhov tsim nyog kom nkag siab txog qib kev siv txiaj ntsig ntawm ib yam khoom, tab sis qhov no tsis muaj tseeb. Txawm hais tias cov zaub mov tsis muaj calorie tsawg, cov kua muaj ntau ntawm fructose thiab qabzib. Nws yog cov tshuaj uas pab rau:

lub cev ua muaj roj
ib qho khoom noj kom nquag plias ntawm cov roj ntsha hauv cov rog tsis muaj roj.

Vim li no, txawm tias tus mob ntshav qab zib yuav tsum noj txiv av qab zib kom tsawg xwb, nws yog qhov yuav tsum xaiv ntau yam qab zib thiab qaub, txwv tsis pub tus neeg mob ntshav qab zib cov ntshav yuav nce ntxiv.

Ntawm qhov tod tes, txiv apples yog cov nplua nuj nyob hauv cov tseem ceeb thiab muaj fiber ntau, thiab nws yuav yog txoj hauv kev zoo tshaj los ntxuav cov hnyuv. Yog tias koj niaj hnub haus cov txiv hmab txiv ntoo, kev ua kom tshem tawm cov tshuaj lom zoo li cov kab mob muaj sia hauv lub cev tau sau tseg.

Pectin pab kho tus mob ntshav qab zib kom ntub lub cev, luam tau zoo nrog kev tshaib plab. Ntawm cov ntshav qab zib ntawm hom thawj thiab hom thib ob, nws tsis pom zoo kom txaus siab kev tshaib plab nrog txiv apples, txwv tsis pub ua txhaum cai ntawm carbohydrate metabolism yuav tsuas vam meej.

Thaum endocrinologist tso cai, qee zaum koj tuaj yeem nplawm koj tus kheej nrog txiv apples, tab sis lawv yuav tsum yog xim liab lossis xim daj. Qee zaum cov txiv hmab txiv ntoo thiab ntshav qab zib tau sib haum, tab sis yog tias koj suav nrog hauv kev noj haus ntawm cov neeg muaj mob kom raug.

Cov txiv no yuav yog txoj hauv kev zoo los mus kov yeej cov teeb meem kev noj qab haus huv:

ntshav ncig tsis txaus
mob qaug zog ntev
kem plab,
kev xav phem heev
ntxov ntxov laus.

Nws yog ib qho tseem ceeb kom paub tias cov kua qab zib tshaj, cov qhob cij ntau dua nws muaj. Nws yog qhov tsim nyog kom noj txiv hmab txiv ntoo kom muaj lub cev tiv thaiv kab mob, ceev cov kev tiv thaiv ntawm tib neeg lub cev.

Kev noj haus tau zoo npaum li cas

Qee lub sijhawm dhau los, cov kws kho mob tau tsim cov zaub mov kom yuag, uas qhia tau rau cov neeg mob uas mob hyperglycemia, mob ntshav qab zib mellitus ntawm hom thawj thiab thib ob. Lub hauv paus ntsiab lus ntawm khoom noj khoom haus no qhia kom pom cov khoom noj uas tau tso cai thiab txwv tsis pub thaum muaj mob.

Hauv kev noj zaub mov, kev noj cov txiv av kuj tseem raug txiav txim siab, kev noj zaub mov muab rau kev siv lub luag haujlwm ntawm cov txiv hmab txiv ntoo vim muaj ntau cov zaub mov muaj txiaj ntsig zoo, vitamins, tsis tuaj yeem ua rau cov ntshav qab zib. Yog tsis muaj cov feem no, kev ua haujlwm ntawm lub cev tsuas yog ua tsis tau.

Qhov no kuj tseem ceeb vim tias, tsis hais txog hom ntshav qab zib, tus neeg mob yuav tsum tsis txhob noj zaub mov kom muaj protein ntau, rog thiab zaub mov kom ntau. Yog tias qhov kev pom zoo no tsis ua raws li, muaj qhov ntxim nyiam ntxiv ntawm kev ua rau ob leeg mob ntshav qab zib nws tus kheej thiab cov kab mob cuam tshuam.

Txiv hmab txiv ntoo, raws li twb tau hais los, pab txhawb kev saib xyuas kev noj qab haus huv ntawm ib tus neeg, yog li ntawd:

txiv av txiv ntoo hauv txhua daim ntawv yuav tsum muaj nyob hauv tus neeg mob lub rooj,
tab sis hauv cov khoom tsawg.

Nws yog tshwj xeeb tshaj yog yuav tsum tau noj ntau yam kua txiv ntsuab. Cov txiv ntoo uas muaj qabzib yuav tsum suav nrog kev noj zaub mov noj, suav nrog qhov tseem ceeb ntawm lub npe "ib nrab thiab peb lub hlis".

Yog tias muaj teeb meem cov ntshav qabzib tsis tshua pom zoo, nws raug tso cai noj ntau tshaj li ib nrab ntawm ib hnub kua, yog tias koj xav tau tiag tiag, koj yuav tsum sim hloov cov txiv av qab zib nrog lwm cov txiv hmab txiv ntoo qab zib thiab qaub:

Tus kws kho mob yuav qhia koj ntau ntxiv txog cov khoom lag luam uas tso cai. Nws tseem yuav tsum tau nco txog tias tsuas yog peb lub hlis twg ntawm lub txiv av txiv ntoo tau tso cai nyob rau hauv ntshav qab zib hom 1. Nws ntseeg tau tias tus neeg mob tsawg dua, nws tau noj txiv av qab tsawg. Muaj lwm lub tswv yim tias cov txiv hmab txiv ntoo me me muaj cov piam thaj tsawg, tab sis cov kws kho mob tsis pom zoo nrog qhov no.

Nws yog qhov tseeb pom tseeb tias txiv apples ntawm txhua qhov loj muaj qhov sib npaug ntawm cov zaub mov, cov vitamins thiab fiber.

Yuav siv li cas?

Endocrinologist muaj kev ntseeg siab hais tias nrog rau txhua hom ntshav qab zib koj raug tso cai noj txiv av txiv ntoo ua kab mob sib txawv: ci, ncuav, qhuav thiab tshiab. Tab sis jam, compote thiab kua jam yog txwv tsis pub.

Ci thiab ziab txiv kab ntxwv yog qhov muaj txiaj ntsig zoo, raug rau kev kho cua sov kom tsawg, cov khoom no yuav khaws nws cov txiaj ntsig zoo los ntawm 100 feem pua. Hauv kev ua noj ua haus, cov txiv hmab txiv ntoo tsis plam cov vitamins, tab sis tsuas yog tshem ntawm cov dej noo ntau dhau. Xws li qhov kev poob ploj tsis cuam tshuam rau lub hauv paus ntsiab lus ntawm kev noj zaub mov subcaloric khoom noj.

Txiv mab txiv ntoo ci nrog hyperglycemia yuav yog qhov zoo tshaj plaws rau kev zwm rau khoom qab zib thiab khoom qab zib. Cov txiv hmab txiv ntoo qhuav yuav tsum noj kom zoo, ib qho kua txiv qhuav poob dej, cov piam thaj nce ntxiv, cov piam thaj hauv cov kua yog los ntawm 10 txog 12%, muaj ntau dua khob cij muaj nyob hauv.

Yog tias tus neeg mob ntshav qab zib sau cov txiv av qhuav rau lub caij ntuj no, nws yuav tsum nco ntsoov lawv qhov qab zib nce ntxiv.

Yog tias koj xav ua kom muaj ntau haiv neeg noj koj cov zaub mov, koj tuaj yeem suav cov txiv apples qhuav hauv kev sib xyaw ntawm cov txiv hmab txiv ntoo tsis muaj qab hau, tab sis cov piam thaj tsis tuaj yeem ntxiv rau lawv.

Qhov cuam tshuam ntawm txiv apples ntawm lub cev

Vim tias muaj cov tshuaj fiber thiab lwm yam tshuaj, insoluble molecules txuas rau cov roj (cholesterol), pab ua kom nws khiav tawm ntawm lub cev. Yog li, nws yog qhov ua tau kom txo qis kev pheej hmoo ntawm clogging ntawm cov hlab ntshav nrog cov plahaum roj av. Pectin ntxiv dag zog rau cov hlab ntshav, yuav yog ib qho kev ntsuas ntawm kev tiv thaiv ntawm atherosclerosis. Kev tshawb fawb pom tau hais tias ib khub txiv av tauj ib hnub yuav txo tau qhov uas yuav muaj kev cuam tshuam txog ntshav qab zib li 16%.

Cov khoom lag luam thiab muaj cov tshuaj fiber ntau thiab kev noj haus fiber ntau hauv nws txhim kho cov ntshav muaj zog, tshem tawm cov roj cholesterol hauv nws, thiab tiv thaiv qhov tshwm sim ntawm kev noj zaub mov tsis zoo. Tom qab nqus cov tshuaj lom thiab co toxins, cov hnyuv yuav tsum tau ntxuav, pectin pab ntxuav nws, pab tua kab mob plab zom mov, ua kom muaj kev zom zaub mov, thiab tsim cov pob zeb hauv cov kua tsib. Cov kws kho mob pom zoo kom noj txiv apples los kho cov tsos mob xws li ntuav thiab xeev ntuav.

Cov txiv hmab txiv ntoo ntawm cov qab zib thiab qaub ntau yam pab ua kom muaj kab mob ntshav qab zib, tsis txaus vitamin, vim lawv nplua nuj nyob hauv cov vitamins thiab kab kawm. Nws muaj peev xwm los ntxiv dag zog rau lub cev, nce tiv thaiv kom tiv thaiv cov kab mob thiab kis mob. Tsis tas li ntawd, cov metabolism hauv cov roj ib txwm hloov, lub cev rov zoo dua tom qab kev mob siab rau lub cev.

Txawm hais tias muaj suab thaj, txiv apples tsis ua rau lub cev ntawm tus neeg muaj ntshav qab zib, vim tias cov piam thaj hauv lawv tau nthuav tawm hauv daim ntawv ntawm fructose:

cov tshuaj no tsis ua rau muaj ntshav qab zib,
Tsis tswj hwm lub cev nrog qabzib.

Txiv hmab txiv ntoo rov qab cov metabolism hauv, ua kom dej-ntsev sib txig sib luag, maj mam ua cov txheej txheem kev laus, thiab rov ua haujlwm hauv hlwb.

Yog tias tus mob ntshav qab zib tau dhau los ua kev phais mob, nws yog qhov zoo rau nws siv cov kua txiv kab ntxwv me me, vim nws muaj cov cuab yeej ntawm kev ua kom zoo sai ntawm cov pob qij txha, nce kev tiv thaiv kab mob ntshav qab zib.

Lub xub ntiag ntawm phosphorus nyob rau hauv cov txiv apples txhawb lub hlwb, ntxiv dag zog rau lub cev, pab tua insomnia, thiab muaj lub siab zoo rau tus neeg mob.

Kuv yuav noj hom ntshav qab zib twg txiv? Cov ntaub ntawv hais txog qhov no yog muab hauv video hauv tsab xov xwm no.

Yuav suav li cas?

Lub khob cij suav tau txiav txim siab los ntawm phau ntawv qhia, raws li cov ntaub ntawv ntawm cov ntawv tshwj xeeb.

Txog qhov tshwm sim muaj tseeb, cov khoom lag luam raug ntsuas ntawm qhov tsis sib npaug. Ntau tus neeg mob ntshav qab zib twb muaj peev xwm txiav txim qhov no "los ntawm qhov muag". Ob lub ntsiab lus yuav xav tau rau kev suav: cov ntsiab lus ntawm cov khoom siv hauv cov khoom, cov khoom ntawm carbohydrates ib 100 g Qhov ntsuas kawg tau muab faib nrog 12.

Kev cai txhua hnub ntawm chav ua mov ci yog:

thawj - 10,
mob ntshav qab zib - txij li 15 txog 20,
nrog kev ua neej nyob sedentary - 20,
tom cov nrawm - 25,
mob lub cev hnyav - 30,
thaum nce phaus - 30.

Nws raug nquahu kom faib cov tshuaj txhua hnub rau hauv 5-6 ntu. Cov khoom siv khoom noj kom sov yuav tsum siab nyob rau hauv thawj ib nrab, tab sis tsis ntau tshaj 7 ntsuas. Qhov ntsuas ntsuas saum toj no nce qib qab zib. Them nyiaj rau cov zaub mov tseem ceeb, qhov seem ua rau cov khoom noj txom ncauj.

Glycemic Performance index

Muaj ntshav qab zib, tsis tsuas yog cov nyiaj ntawm cov khoom noj carbohydrates hauv cov zaub mov yog qhov tseem ceeb, tab sis kuj tseem ceev rau lawv qhov nqus thiab nqus mus rau hauv cov ntshav. Cov qeeb hauv lub cev metabolizes carbohydrates, tsawg dua lawv nce suab thaj.

Glycemic Food Index (GI) - Qhov ntsuas ntawm qhov tshwm sim ntawm cov zaub mov nyob rau theem ntawm cov piam thaj hauv tib neeg cov ntshav. Hauv cov ntshav qab zib mellitus, qhov ntsuas no tseem ceeb npaum li qhov ntim ntawm cov khob cij.

Cov khoom lag luam uas paub tias muaj glycemic siab siab. Lub ntsiab yog:

Zib ntab
Qab zib
Si haus thiab tsis haus dej,
Jam
Glucose ntsiav tshuaj.

Txhua yam ntawm cov khoom qab zib yog ib qho tsis muaj roj. Ntawm cov mob ntshav qab zib, lawv tuaj yeem noj tsuas yog nyob ntawm qhov kev pheej hmoo ntawm hypoglycemia. Hauv lub neej txhua hnub, cov khoom lag luam tau teev tsis pom zoo rau cov neeg mob ntshav qab zib.

Los sau lawv cov zaub mov noj, cov neeg mob ntshav qab zib coj mus rau hauv tus lej glycemic index.

Nws qhia txog lub peev xwm los ua kom cov piam thaj nrog ib qho khoom lag luam.

Txog nws txoj kev noj haus, cov ntshav qab zib yuav tsum xaiv cov uas muaj glycemic index tsawg. Lawv kuj raug hu ua cov roj carbohydrates ib txwm.

Hauv cov khoom muaj qhov ntsuas qis lossis qis qis, cov txheej txheem hauv lub cev zom zaub mov tshwm sim tau zoo.

Cov kws kho mob pom zoo tias cov neeg mob ntshav qab zib ua lawv cov khoom noj uas muaj zaub mov GI tsawg. Cov no suav nrog legumes, ntau yam txiv hmab txiv ntoo thiab zaub, buckwheat, nplej xim av, qee cov qoob loo hauv paus.

Cov zaub mov muaj qhov ntsuas siab vim hloov ceev ceev tseem ceev hloov cov piam thaj hauv cov ntshav. Raws li qhov tshwm sim, nws yog qhov ua rau mob ntshav qab zib thiab ua rau muaj kev pheej hmoo ntawm hyperglycemia. Cov kua txiv, jam, zib ntab, dej qab zib muaj GI siab. Lawv tuaj yeem siv tsuas yog thaum siv ceev xwmphem hypoglycemia.

Dab tsi yog XE qhob cij chav ua noj?

Kev siv cov khoom noj khob cij hauv cov khoom suav cov tswv yim tau thov los ntawm German tus kws ntsuas khoom noj khoom haus Karl Noorden thaum ntxov xyoo pua 20th.

Lub khob cij lossis cov chav ua noj carbohydrate yog qhov ntau ntawm cov carbohydrate uas yuav tsum tau siv 2 ntawm insulin rau nws qhov nqus. Tib lub sijhawm, 1 XE nce qab zib los ntawm 2.8 mmol / L.

Ib lub khob cij muaj nyob hauv 10 txog 15 g ntawm carbohydrates zom. Tus nqi pes tsawg ntawm qhov ntsuas, 10 lossis 15 g suab thaj hauv 1 XE, nyob ntawm cov qauv kho mob uas lees paub hauv tebchaws. Piv txwv

Cov kws kho mob Lavxias ntseeg tias 1XE yog 10-12 g ntawm carbohydrates (10 g - tsis suav cov zaub mov fiber ntau hauv cov khoom lag luam, 12 g - suav nrog fiber ntau),
hauv Tebchaws Asmeskas, 1XE sib npaug 15 gram ntawm cov suab thaj.

Chav nyob qhob cij yog kwv yees ntxhib. Piv txwv li, ib pob khob cij muaj 10 g suab thaj. Thiab tseem ua ib qho khob cij yog sib npaug ntawm ib lub khob cij 1 cm tuab, txiav los ntawm cov qauv loaf ntawm "cib".

Koj yuav tsum paub tias qhov sib piv ntawm 1XE rau 2 units ntawm insulin kuj tseem yog qhov ntsuas thiab txawv nyob rau lub sijhawm nruab hnub. Txhawm rau yaug tib lub khob cij thaum sawv ntxov, 2 chav dej ntawm insulin xav tau, thaum tav su - 1.5, thiab yav tsaus ntuj - tsuas yog 1.

Suav cov khob cij ua mov

Nqaij thiab ntses tsis muaj carbohydrates txhua. Lawv tsis koom nrog qhov muab xam los ntawm cov khob cij. Tsuas yog ib qho uas yuav tsum tau txiav txim siab yog tus txheej txheem thiab qauv ntawm kev npaj. Piv txwv li, mov thiab khob cij muab ntxiv rau cov nqaij me me.

Cov hauv paus qoob loo tsis xav tau cov txheej txheem kev daws teeb meem. Ib qho me me beet muaj 0.6 units, peb lub carrots loj - txog 1 chav. Tsuas yog cov qos yaj ywm koom nrog hauv qhov kev xam - ib lub hauv paus qoob loo muaj 1.2 XE.

1 XE raws li feem ntawm cov khoom lag luam muaj:

nyob rau hauv lub khob ntawm npias lossis kvass,
hauv ib nrab ntawm txiv tsawb
hauv ½ khob kua txiv,
hauv tsib lub pob me me lossis txiv ntoo,
ib nrab lub taub hau ntawm pob kws
nyob rau hauv ib persimmon
nyob rau hauv ib daim ntawm cov txiv ntseej / dib yaj,
hauv ib lub kua
hauv 1 tbsp hmoov
hauv 1 tbsp zib ntab
hauv 1 tbsp granulated qab zib
hauv 2 tbsp tej cereal.

Cov pa roj carbon ntau nyob rau hauv cov nqe lus ntawm lub khob cij yuav ua rau xav tau cov tshuaj insulin ntau dua, uas yuav tsum tau txhaj tshuaj kom tua cov ntshav qab zib tom qab thiab txhua yam no yuav tsum raug txiav txim siab.

Ib tus neeg muaj ntshav qab zib hom 1 yuav tsum ua tib zoo tshuaj nws txoj kev noj haus rau pes tsawg chav ua mov ci hauv cov khoom. Qhov txhaj tag nrho cov tshuaj insulin ib hnub ncaj qha nyob ntawm qhov no, thiab kev noj tshuaj "ultrashort" thiab "luv" insulin ua ntej noj su.

Lub khob cij yuav tsum txiav txim siab nyob rau hauv cov khoom uas tus neeg yuav haus, hais txog lub rooj rau cov ntshav qab zib. Thaum tus lej paub, cov koob tshuaj "ultrashort" lossis "luv" insulin, uas yuav tau txhaj ua ntej noj, yuav tsum tau suav.

Txog qhov tseeb tshaj ntawm lub khob cij suav, nws yog qhov zoo tshaj plaws los ntsuas hnyav cov khoom ua ntej noj mov. Tab sis sijhawm dhau mus, cov neeg mob ntshav qab zib soj ntsuam cov khoom "los ntawm qhov muag". Xws li qhov kwv yees txaus rau xam cov koob tshuaj insulin. Txawm li cas los xij, kev tau txais ib chav ua noj me me yuav pab tau zoo.

Cov kab ntsuas ntawm qhov ntsuas ntawm cov khoom lag luam sib txawv

Cov rooj suav suav tshwj xeeb tau tsim. Hauv lawv, cov ntsiab lus carbohydrate hloov pauv mus rau chav ua mov ci. Siv cov ntaub ntawv, koj tuaj yeem tswj hwm tus nqi ntawm cov carbohydrates thaum noj mov.

Tus neeg mob ntshav qab zib yuav tsum laij cov khob cij. Thaum tswj koj txoj kev noj zaub mov zoo, koj yuav tsum nco ntsoov cov zaub mov uas sai thiab maj mam nce rau hauv qab zib.

Cov khoom noj uas muaj calorie ntau thiab cov khoom lag luam glycemic index tseem yuav muaj kev suav nyiaj. Kev noj zaub mov kom zoo tsim nyog yuav tiv thaiv kom tsis txhob muaj suab thaj ntau ntxiv thaum nruab hnub thiab yuav muaj txiaj ntsig zoo rau kev noj qab haus huv tag nrho.

Lub khob cij qhiav yog dab tsi?

XE (chav ua mov ci) yog lub sijhawm tshwj xeeb tshaj tawm, hom kev ntsuas ntawm cov nqi ntawm carbohydrates rau cov ntshav qab zib. 1 lub khob cij los sis carbohydrate yuav tsum muaj 2 ntu ntawm cov insulin rau nws cov khoom siv. Txawm li cas los xij, qhov kev ntsuas no yog kev txheeb ze. Yog li, piv txwv li, txhawm rau txhawm rau 1 XE thaum sawv ntxov, 2 chav nyob yog qhov tsim nyog, thaum tav su - 1.5, thiab yav tsaus ntuj - 1.

1 XE sib npaug rau kwv yees li 12 gram zom cov zaub mov lossis ib pob cij “cib” uas tuab li ntawm 1 cm. Tsis tas li no cov nyiaj carbohydrates muaj nyob hauv 50 grams ntawm buckwheat lossis oatmeal, 10 g suab thaj lossis kua me me.

Rau ib pluag noj koj yuav tsum noj 3-6 XE!

Cov ntsiab cai thiab kev cai rau xam XE

Nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib kom paub - cov chav dej carbohydrate ntau dua uas tus neeg mob yuav tau noj, insulin ntau dua nws yuav xav tau. Yog li, cov neeg mob ntshav qab zib yuav tsum ua tib zoo npaj lawv cov zaub mov noj kom noj qab haus huv txhua hnub, vim tias cov tshuaj txhua hnub txhua hnub ntawm insulin yog nyob ntawm cov zaub mov noj. Thaum xub thawj, cov neeg mob ntshav qab zib yuav tsum hnyav tag nrho cov zaub mov uas lawv yuav noj, dhau sijhawm, txhua yam suav nrog "los ntawm qhov muag".

Ib qho piv txwv ntawm yuav ua li cas los xam tus nqi ntawm XE hauv ib yam khoom lossis tais: Thawj yam uas ua rau qhov tseeb suav yog nrhiav seb cov nyiaj hauv carbohydrates muaj nyob hauv 100 g ntawm cov khoom. Piv txwv, 1XE = 20 carbohydrates. Cia li 200 g ntawm ib yam khoom muaj 100 g ntawm carbohydrates. Qhov muab xam yog raws li nram no:

Yog li, 200 g ntawm cov khoom lag luam muaj 4 XE. Tom ntej no, koj yuav tsum ntsuas qhov khoom hnyav thiab tshawb pom qhov nws hnyav npaum li cas txhawm rau ntsuas xE kom yog.

Daim npav hauv qab no yuav muaj txiaj ntsig zoo rau cov ntshav qab zib:

Ntshav qab zib lub khob cij khoom noj khoom haus

Txhua tus tuaj yeem ua lawv cov zaub mov noj rau lawv tus kheej, ua cov ntxhuav tshwj xeeb. Peb muab cov qauv ntawv qhia zaub mov noj rau koj tus mob ntshav qab zib txhua lub lim tiam, muab cov nqi XE:

Thaum sawv ntxov Ib lub tais ntawm cov dej qab ntsev sib tov ntawm kua thiab zaub ntug hauv paus, lub khob kas fes (tshuaj yej los xaiv).
Hnub. Lenten borsch, qab zib-dawb uzvar.
Rau yav tsaus ntuj. Ib daig ntawm nqaij qaib hau fillet (gr. 150) thiab 200 ml ntawm kefir.

Thaum sawv ntxov Ib lub tais ntawm zaub xam lav sib xyaw ntawm zaub qhwv thiab kua txiv qaub, ib khob kas fes nrog mis nyuj.
Hnub. Cov nqaij ntshiv borsch, cov txiv hmab txiv ntoo raws caij nyoog tsis muaj qab zib.
Rau yav tsaus ntuj. Cov nqaij ntses npau npau lossis dej npau, 200 ml ntawm kefir.

Thaum sawv ntxov 2 me txiv ntoo qaub, 50 g qhuav apricots, tshuaj yej lossis kas fes (xaiv tau) yam tsis muaj qab zib.
Hnub. Cov zaub kua zaub thiab kua txiv hmab txiv ntoo siav thaum lub caij tsis muaj suab thaj.

Thaum sawv ntxov 2 me me kua txiv apples, 20 g ntawm raisins, ib khob ntsuab tshuaj yej.
Hnub. Zaub kua zaub, txiv hmab txiv ntoo compote.
Rau yav tsaus ntuj. Ib lub tais ntawm xim av txhuv tsw qab nrog kua zaub, ib khob ntawm kefir.

Thaum sawv ntxov Ib lub tais ntawm zaub xam lav sib tov ntawm kua txiv apples thiab txiv kab ntxwv, ntsuab dej (kas fes) yam tsis muaj qab zib.
Rau yav tsaus ntuj. Ib lub tais ntawm buckwheat cov khoom noj nrog kua ntses thiab ib khob ntawm cov kua mis nyeem tsis muaj qab hau uas tsis muaj cov tshuaj ntxiv.

Thaum sawv ntxov Ib lub tais ntawm cov dej qab ntsev sib xyaw ntawm txiv apples thiab carrots caij nrog kua txiv qaub, ib khob kas fes nrog mis nyuj.
Hnub. Zaub qhwv kua zaub, 200 g txiv ntoo compote.
Rau yav tsaus ntuj. Feem ntawm cov nplej zom nyuaj ntau yam nrog lws suav muab tshuaj, ib khob ntawm kefir.

Thaum sawv ntxov Ib feem ntawm kev sib tov sib xyaw ntawm ib nrab ntawm txiv tsawb thiab 2 txiv kab ntxwv me me, ib khob dej ntsuab.
Hnub. Neeg tsis noj nqaij borscht thiab compote.
Rau yav tsaus ntuj. 150-200 g ntawm ci los yog chav nqaij qaib nqaij ntses, khob ntawm kefir.

Cov neeg muaj ntshav qab zib yuav tsum tau soj ntsuam lawv txoj kev noj zaub mov noj, tswj lawv tus kheej cov ntshav qab zib, tsim cov zaub mov tshwj xeeb thiab ua raws txhua tus kws kho mob cov lus qhia. Nws yog qhov tau txais txiaj ntsig los txhawm rau kev suav qhov tseeb ntawm cov zaub mov ntawm cov qhob cij tsim tshwj xeeb rau cov neeg mob ntshav qab zib, nws yog nrog lawv cov kev pab uas koj tuaj yeem tsim koj cov zaub mov tshwj xeeb yam tsis muaj qhov hnyav rau txhua qhov khoom ntawm nplai.

1 XE - tus nqi ntawm cov khoom muaj 10-12 g ntawm ntshiab carbohydrates (10 grams (tsis suav cov zaub mov fiber ntau) - 12g (suav nrog cov khoom ntawm ballast)).

1 XE nce qib ntawm cov piam thaj hauv cov ntshav ntawm 1.7-2.2 mmol / L.

To assimilate 1 XE, 1-4 U ntawm insulin yog qhov yuav tsum tau.

1 khob = 250 ml, 1 khob = 300 ml, 1 pob tawb = 250 ml.

* - cov khoom qhia hauv cov lus nrog cov cim tsis zoo tsis pom zoo siv rau hauv cov ntshav qab zib mellitus vim qhov siab glycemic index.

Khoom noj siv mis

XE - sawv rau "chav ua mov ci".
1 XE nce qib ntawm cov piam thaj hauv cov ntshav ntawm 1.7-2.2 mmol / l.
1 XE - tus nqi ntawm ib qho khoom lag luam twg muaj 10g ntawm ntshiab carbohydrates, tab sis tsis tau coj mus rau hauv tus account ballast tshuaj.
To assimilate 1 lub khob cij chav ua noj, yuav tsum muaj insulin hauv qhov nyiaj ntawm 1-4 units.

Tam sim no koj paub kwv yees pes tsawg ntawm cov khob cij uas koj xav tau txhua hnub.

Tab sis tom qab lo lus nug tshwm sim "Yuav ua li cas txhais XE qhov tseem ceeb rau cov lej ntawm cov khoom?" Cov. Koj tuaj yeem pom cov lus teb rau lo lus nug no hauv lub rooj tshwj xeeb hauv qab no, uas tau pom zoo siv rau cov neeg mob ntshav qab zib.

Cov khoom lag luam

Kev Ua Raws Cai 1XE

Kev Ntsuas

Huab Tais lossis ntim

Kcal

Mis (tag nrho, ci), kefir, yogurt, qab zib (cov ntsiab lus rog), whey, buttermilk

1 khob

250 ml

Cov mis hmoov hmoov

30 g

Cov mis nyuj tsis muaj piam thaj (7.5-10% rog)

110 ml

160-175

3.6% tag nrho cov mis

1 khob

250 ml

155

Yogurt

1 khob

250 ml

100

Daj (qab zib)

100 g

Syrniki

1 nruab nrab

85 g

Mis nyuj khov (nyob ntawm qib)

65 g

3.6% Rog Yogurt

1 khob

250 ml

170

Ib tug neeg xav tau ntau npaum li cas chav ua mov ci?

Kev ntsuas tus nqi ntawm XE yog siv raws tus neeg lub neej.

Nrog lub cev ua haujlwm hnyav lossis rov ua kom lub cev hnyav nrog dystrophy, txog 30 XE ib hnub yog tsim nyog.
Nrog kev ua haujlwm me me thiab ib ce muaj sia hnyav - txog 25 XE ib hnub.
Nrog sedentary ua hauj lwm - txog 20 XE.
Rau cov neeg mob ntshav qab zib mellitus - txog 15 XE (qee cov lus qhia kho mob tso cai rau cov neeg mob ntshav qab zib txog 20 XE).
Nrog Kev rog - txog 10 XE ib hnub.

Feem ntau cov carbohydrates yuav tsum tau noj thaum sawv ntxov. Tus mob ntshav qab zib pom zoo noj fractional tsib zaub mov ib hnub.Qhov no tso cai rau koj kom txo cov piam thaj uas nqus mus rau hauv cov ntshav tom qab txhua pluas noj (cov khoom noj uas muaj cov carbohydrates ntau hauv ib zaug yuav ua rau muaj kev dhia ntawm cov piam thaj hauv cov ntshav).

Pluas tshais - 4 HE.
Noj su - 2 XE.
Noj su - 4-5 XE.
Khoom txom ncauj - 2 XE.
Noj hmo - 3-4 XE.
Ua ntej yuav mus pw - 1-2 XE.

Ob hom khoom noj zoo tau tsim rau cov khoom noj khoom haus ntawm cov ntshav qab zib:

kev sib npaug - pom zoo siv 15-20 XE ib hnub. Nws yog cov khoom noj khoom haus zoo sib xws uas tau pom zoo los ntawm cov neeg noj zaub mov zoo thiab cov kws kho mob tau saib xyuas tus kab mob.
- pom los ntawm kev ua kom tsis tshua muaj cov carbohydrate ntau, txog li 2 XE ib hnub. Nyob rau tib lub sijhawm, cov lus pom zoo rau kev noj zaub mov kom tsawg-carb kuj yog qhov tshiab. Kev soj ntsuam ntawm cov neeg mob ntawm cov zaub mov noj no qhia tau tias muaj txiaj ntsig zoo thiab txhim kho, tab sis txog tam sim no hom kev noj haus no tsis tau lees paub los ntawm cov txiaj ntsig ntawm cov tshuaj.

Lub tswv yim ntawm chav ua mov ci

Lub sij hawm XE tau qhia rau kev yooj yim ntawm cov neeg mob ntshav qab zib, tsim tshwj xeeb cov rooj. Lawv tau siv los suav cov carbohydrates thiab calories hauv cov zaub mov. Ua tsaug rau qhov kev npaj suav tau npaj hauv cov ntxhuav, ib tus neeg muaj lub sijhawm los ua kom nws cov zaub mov tsis txawv nws tsis muaj kev phom sij rau nws txoj kev noj qab haus huv.

Txog 11 g ib tus XE. Ib XE nce txog qib qabzib nce txog 1.4-2.1 mmol / litre. Yog li, yog tias koj suav pes tsawg lub khob cij tau noj, koj tuaj yeem txiav txim siab xav tau qhov xav tau ntawm cov tshuaj insulin. Yuav tsum ua raws li 1 XE, 1 txog 4 IU ntawm cov tshuaj insulin.

Cov nyiaj muaj nqes ntawm XE rau cov ntshav qab zib los ntawm 15 txog 20XE. Nrog rog tsis ntau dua 10 XE.

Chav nyob cij ntawm cov txiv hmab txiv ntoo thiab txiv ntseej

Nws tau suav tias 1 XE = 100 mg ntawm cov kua txiv hmab txiv ntoo. ib hom coj ib yam nkaus. Qhov no txhais tau hais tias, piv txwv li, tias cov txiv qab zib thiab qab zib nce qabzib muaj ntau ntxiv nyob sib npaug.

Cov txiv hmab txiv ntoo thiab cov txiv uas zoo tshaj plaws rau cov ntshav qab zib raws li kev tshawb fawb noj haus:

Cov txiv kab ntxwv, txiv duaj txiv ntoo, kua txiv qab thiab pears, papaya, pomegranate, cherry, dib liab, kiwi, figs, cantaloupe.

Koj tuaj yeem noj lawv, tab sis xav txog cov khob cij qhob cij. Saib xyuas koj cov ntshav qab zib. Tsis txhob tsim txom. Thaum siv kom zoo, cov txiv hmab txiv ntoo no yuav tsis cuam tshuam rau cov piam thaj.

Txiv kab ntxwv muaj ntau ntawm carbohydrates, 4 txiv hmab yog sib npaug rau 1 XE. Yog li no, koj tuaj yeem siv nws nrog.

Cov qos yaj ywm qhob cij

Qos muaj GI siab (txog 90%), muaj cov hmoov txhuv nplej siab ntau, yog li, nws tuaj yeem noj los ntawm cov neeg mob ntshav qab zib tsis ntau tshaj 260 g ib hnub, nyiam dua txhua lwm hnub. Rau cov neeg mob ntshav qab zib hom 1, qos yaj ywm muaj txiaj ntsig zoo, thiab rau cov neeg mob uas muaj ntshav qab zib hom 2, XE kev suav yuav tsum nruj siv, vim tias kev thauj khoom nrog cov hmoov txhuv yog qhov zoo rau kev noj qab haus huv.

Cov txiv ntoo xyoob txiv ntoo qhuav ua ke rooj

Cov txiv ntoo qhuav tau siv hauv cov roj me me. Piv txwv, raisins 1 diav ib hnub, prunes txog 2-3 daim. Tsis txhob noj cov txiv ntoo qhuav cog rau hauv cov tebchaws sov. Cov phom thiab hmoov nplej yog qhov phom sij heev rau kev noj qab haus huv. Cov neeg mob ntshav qab zib tuaj yeem tua cov txiv ntoo no nkaus xwb.

Dried txiv ntoo compote daim ntawv qhia

Noj qhuav apricot los yog prune. Cov dej yuav tsum tau lim rau cov neeg mob, cov kua qab zib yog muab tso rau hauv cov ntaub ntawv lub compote yog npaj ntau dua ib liter. Xws li lub compote yog brewed rau kaum feeb. Nws yuav tsum tau txhaj tshuaj rau ob hnub.

Chav nyob qhob cij hauv qab zib

Me nyuam cheese	Ib nrab	40 g
Cheesecake nruab nrab	1 pc	70 g
Bioogurt	1 pc	240 mg
Cov txiv ntoo yogurt	1 pc	80 mg
Mis nyuj khov	1 pc	65 g
Creamy dej khov	1 pc	50 g
Cov mis nyuj haus	Ib nrab tau	160 g
Pancakes	1 pc	60 g
Lub Noob Qhaum	1 pc	55 g
Gingerbread	1 pc	80 g
Paj Kws	5 dia	8 g
Qab zib jam	Ib nrab tablespoon	5 g
Fructose	1 rab diav	6 g

Txhua tus khoom qab zib yog yam tsis xav tau. Cov ntsiab lus tseeb thiab ntau npaum li cas ntawm cov khoom xyaw tsis yog ib txwm sau rau ntawm cov ntawv ntawm cov khoom noj qab zib, vim tias cov chaw tsim khoom tsis yog lub luag haujlwm rau kev noj qab haus huv ntawm tib neeg. Tom qab noj cov zaub mov zoo li no, ntsuas kev ntsuas hauv qab zib yog qhov tsim nyog.

Nrog hypoglycemia, koj tuaj yeem noj popsicles.

Chav ua mov ci rau cov noob thiab noob txiv

Cov khoom xyaw ntawm cov txiv ntoo muaj yuav luag txhua cov vitamins, minerals, fiber, thiab cov protein zoo.Walnuts tsis zoo hauv cov carbohydrates, vim tias lawv muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib. 7 nucleoli tuaj yeem noj tau rau ib hnub.

Cov txiv laum huab xeeb muaj txiaj ntsig hauv antioxidants thiab proteins, thiab cov roj cholesterol qis. Nws raug tso cai kom noj 30 g ib hnub

Kua txiv ntoo muaj txiaj ntsig zoo rau hom ntshav qab zib 2, nrog cov piam thaj ntxiv. Normalizes lub acidity ntawm lub plab. Nws raug tso cai kom haus 10 daim ib hnub.

Pine neeg rau hauv cov ntshav qab zib mellitus normalize lub siab, nce ntxiv ntawm kev tiv thaiv, thiab muaj txiaj ntsig zoo rau kev mob khaub thuas raws caij nyoog. 20 g pom zoo rau ib hnub

Taum Chav Nyob

Ob txhais ceg tso cai rau kuaj ntshav qab zib : kev ua kom muaj peev xwm ua kom tau cov carbohydrate tsis muaj kev pab los ntawm cov tshuaj insulin, cov hlab ntsha thiab lub siab muaj zog, kev ua haujlwm thiab kev kawm tau zoo dua. Cov tshuaj tiv thaiv kab mob uas ua rau cov legumes tshem tawm cov co toxins ntawm lub cev, thiab tiv thaiv kab mob ntxiv. Qhov tshuaj tiv thaiv keeb kwm yav dhau los yog qhov qub.

Hauv xya kab 1 XE.

Nqaij thiab ntses

Lawv tsis muaj carbohydrates, yog li koj tsis tas yuav tsum coj lawv mus rau hauv cov account qhob cij. Xav seb lawv puas ua zaub mov noj los ntawm lawv. Piv txwv, yog tias koj kib ncuav ncuav ntses, ncuav ntxiv rau noj. Yog tias khob cij ua mos nyob rau hauv cov mis, mis kuj tseem coj mus rau hauv tus account. Npaj nyob rau hauv batter, cov khoom xyaw uas tsim cov roj av yog coj mus rau hauv tus account.

Txij li nws tsis tuaj yeem txiav txim siab txog txhua yam ntawm cov khoom lag luam hauv cov khoom tiav ib nrab, lawv yuav tsum tau muab pov tseg.

Noj rau hom 1 thiab ntshav qab zib hom 2: sib txawv

Ntshav qab zib Hom 1 yog nrog kev puas tsuaj rau beta hlwb, lawv tso tseg tsis tsim cov tshuaj insulin. Nrog rau hom ntshav qab zib hom 1, nws yog ib qho tsim nyog yuav tsum xam cov xE thiab cov koob tshuaj insulin, uas yuav tsum tau txhaj ua ntej noj mov. Tsis tas yuav tswj hwm tus naj npawb ntawm calories thiab txwv kev noj zaub mov muaj calories ntau. Tsuas yog cov zaub mov siab yog txwv (lawv tau nqus sai thiab ua rau cov qab zib nce siab - kua txiv qab, jam, qab zib, ncuav mog qab zib, ncuav mog qab zib).
Ntshav qab zib Hom 2 tsis yog nrog tus tuag ntawm beta hlwb. Nrog hom 2 tus kab mob, muaj cov beta hlwb, thiab lawv ua haujlwm nrog ntau dhau. Yog li, cov khoom noj muaj txiaj ntsig ntawm hom 2 ntshav qab zib txwv qhov kev nkag los ntawm cov khoom noj carbohydrate kom thiaj li pub cov beta ua cov ntshav tau so ntev ntev thiab txhawb tus neeg mob lub cev poob. Nyob rau hauv cov ntaub ntawv no, ob tus nqi ntawm XE thiab calorie tau suav.

XE kev noj haus rau cov neeg mob ntshav qab zib

Ib qho khoom lag luam twg muaj li ntawm 12 txog 15 carbohydrates, uas yog sib npaug rau 1XE.

Ib chav ua mov ci ua rau nce qib ntawm cov piam thaj hauv cov ntshav los ntawm qee qhov nyiaj ntawm 2.8 mmol / L. Rau qhov ntsuas no, 2 PIECES ntawm insulin rho tawm yuav tsum muaj.

Pluas tshais: 260 g ntawm zaub xam lav ntawm tshiab zaub qhwv thiab carrots, ib khob dej tshuaj yej,

Noj su: zaub kua zaub, ua txiv hmab txiv ntoo qhuav,

Noj hmo: steamed ntses, tsis rog rog kefir 1 khob.

Txiv hmab txiv ntoo stewed, tshuaj yej thiab kas fes noj tau yam tsis muaj qab zib ntxiv.

Pluas tshais: 260 g zaub xam lav ntawm txiv apples thiab carrots, lub khob kas fes nrog mis nyuj,

Noj su: borsch tsis muaj nqaij si, txiv hmab txiv ntoo tshiab compote,

Noj hmo: 250 g ntawm oatmeal porridge, tsis yog qab zib yogurt.

Pluas tshais: 250 g ntawm buckwheat porridge, khob mis tsis rog,

Noj su: ntses kua zaub, kefir 1 khob qis-rog,

Noj hmo: coleslaw nrog kua, kas fes.

Nov yog ib qho piv txwv ntawm cov zaub mov qhob cij rau cov kev nkag siab dav dav. Pab txhawm rau pab txo lub cev thiab poob phaus.

Tus neeg tsis noj nqaij noj nqaij yog qhov tsim nyog rau cov neeg mob ntshav qab zib mellitus, nws tsuas yog tsim nyog los xyuas kom meej tias kev noj cov protein nyob hauv lub cev txaus siab kiag li. Nws qhov tsis muaj peev xwm tuaj yeem them taus los ntawm 8 tablespoons ntawm tsev cheese.

Kev tshaib plab yog qhov ua tiav rau cov neeg mob ntshav qab zib. Nws tuaj yeem ua rau kev tsis txaus ntseeg ntawm lub cev vim tias qhov ua tiav ntawm qhov ua tsis tau carbohydrates. Kev ua suab thaj li ib txwm yuav nyuaj.

Kev noj zaub mov zoo tshaj plaws rau cov ntshav qab zib yuav yog kev noj haus ntawm cov nqaij rog thiab butter ntau dua, kev noj cov zaub tshiab thiab cov txiv uas tsis qab zib. Thiab tseem, ib qho yuav tsum muaj lub siab zoo, yog tus kws qhia zaub mov zoo tshaj plaws thiab kho neeg mob.

Lub tswv yim ntawm chav ua khob cij lossis daim ntawv luv luv XE tau qhia kom tswj kev tswj hwm tus nqi ntawm cov khoom noj carbohydrates. Niaj hnub no, muaj cov tsev kawm ntawv tshwj xeeb rau cov neeg mob ntshav qab zib uas muaj kev kawm xav tau los ntawm cov neeg ua haujlwm tshwj xeeb kawm.Yog li, piv txwv li, cov neeg mob ntshav qab zib tau muab cov rooj los suav cov hnub ntawm lub khob cij noj, nyob ntawm tus yam ntxwv ntawm lawv ib leeg.

Nws raug nquahu kom kuaj nrog koj tus kws kho mob txog ntau npaum li cas cov khob cij koj tus kheej xav tau, tab sis lawv cov lej tuaj yeem pom hauv qab no.

Pawg ntawm cov neeg mob uas muaj ntshav qab zib hom 1.

Qhov yuav tsum tau kwv yees pes tsawg ntawm XE ib hnub.

Tus neeg mob ntshav qab zib muaj rog rog ntau dhau, uas yuav tsum tau noj tshuaj kho mob (tshuaj yaj yeeb).

6-8

Tus neeg mob ntshav qab zib yog qhov hnyav dhau.

Qhov hnyav ntawm tus neeg mob ntshav qab zib muaj ntsis, thiab nws coj lub neej sedentary.

12-14

Tus neeg mob ntshav qab zib muaj lub cev nyhav, tab sis nws ua lub neej sedentary.

15-18

Tus neeg mob ntshav qab zib muaj lub cev qhov hnyav tsis txaus, thiab nws kuj ua lub cev qoj ib ce txhua hnub, piv txwv, cuam tshuam nrog kev ua haujlwm.

20-22

Lub cev nyhav ntawm ib tug neeg yog me me, thiab tib lub sijhawm nws koom ua haujlwm hnyav lub cev.

25-30

Bakery khoom

Ib qho groats (thiab semolina *)

1 tbsp. diav nrog tus swb

Nqaij lauj kaub tais diav muaj hmoov nplej

Hau, ci tuber

Kev siv tus nqi

Rau cov ntshav qab zib hom 2 (thiab nyob rau qee qhov ua ntej), kev noj zaub mov muaj cov carb qis raug pom zoo, uas yuav txo qis kom cov piam thaj tso rau hauv cov ntshav. Txo cov kev noj haus ntawm cov feem yuav ua rau qhov tseeb tias qhov hnyav yuav poob (yog tias tsim nyog), cov tshuaj insulin kuj tseem yuav poob, thiab ntshav qab zib yuav tau nyiaj rov qab.

Nrog rau kev noj zaub mov zoo li no, qhov kev xam qhov feem ntau tau ua nyob rau hauv grams thiab cov nyiaj txog 25-30 g ntawm carbohydrates ib hnub rau hom 1 thiab ntshav qab zib hom 1. Qhov no ua rau kwv yees li 2 - 2.5 hex hauv ntshav qab zib mellitus ib hnub. Ntxiv mus, tus nqi ntawm carbohydrates yuav tsum tau noj nrog kev sib xyaw nrog cov tshuaj protein ntau ntxiv, kom tsawg dua, cov rog.

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias kev nqus ntawm cov carbohydrates yuav tsum zoo ib yam. Rau txhua pluas noj, kwv yees li 0.5 - 0.8 XE lossis 6 - 8. g Tsis muaj ib yam dab tsi nyuab uas yuav ua li cas ntsuas ntsuas qhov ntsuas no tseeb ntawm cov khoom lag luam. Saib ntawm ntim, yeej ib txwm muaj cov lus qhia ntawm carbohydrates nyob rau hauv cov zaub mov, uas tseem qhia cov ntsiab lus ntawm cov protein thiab cov rog. Kho tus lej no ntu qhov nyhav ntawm cov khoom. Muab cov lej faib rau 12. Qhov tshwm sim yog tus lej XE.

Lo lus nug thib ob tseem ceeb yog yuav ua li cas los laij cov tshuaj insulin raws li cov ntaub ntawv no. Kev siv ntawm ib qho XE yam tsis muaj kev qhia txog ib qho kev noj tshuaj ua kom muaj suab thaj ntau ntxiv hauv qib ntawm cov piam thaj hauv lub cev los ntawm qhov nruab nrab ntawm 1.7 - 2 mm / L. Raws li qhov no, txiav txim siab cov koob tshuaj insulin.

Los ntawm cov saum toj no nws tau pom tias qhov kev suav ntawm XE rau kev txhaj tshuaj insulin yog qhov nyuaj heev. Nws yooj yim dua rau koj xav txog qhov ntsuas no rau 1 gram.

Qhov nruab nrab XE cov ntsiab lus ntawm qee cov khoom lag luam nrov tshaj plaws tau suav. Lawv kuj tsim nyog vim tias tsis yog txhua yam zaub mov raug muag hauv ntim.Lub rooj ntawm chav ua mov ci thaum noj mus rau hauv tus account tias 1 XE yog 12 g tau muab rau hauv qab no. Lawv tau tsim los ntawm Kev Tshawb Fawb Kev Tshawb Fawb Kev Tshawb Fawb Txog Kev endocrinological (ESC) raws li cov qauv ntawm Lavxias rau suav.

Lub khob cij qhiav yog dab tsi?

Khob Cij Chav (XE) Yog ib qho tseem ceeb uas cov neeg mob ntshav qab zib siv los suav cov carbohydrates.

Ib qhov kev ntsuas ntawd yog kwv yees li 10 (tsis muaj fiber ntau kev noj haus) lossis kwv yees li 12 (suav nrog cov nplais roj teeb) cov khoom noj, nce cov ntshav qab zib hauv lub cev los ntawm 2.77 mmol / L, thiab siv 1.4 ntu ntawm insulin los nqus lub cev.

Chav Nyob Khob Cij thiab Insulin

Lub tswvyim ntawm XE tau tsim tshwj xeeb rau cov neeg mob ntshav qab zib siv cov tshuaj insulin. Tom qab tag nrho, lawv tshwj xeeb tshaj yog yuav tsum xam tus nqi ntawm cov tshuaj insulin rau kev tswj hwm, raws li kev siv cov nyiaj niaj hnub no ntawm carbohydrates tau noj. Txwv tsis pub, lawv yuav muaj hyper lossis hypoglycemia (nce ntxiv lossis txo cov ntshav qab zib).

Paub txog ntau npaum li cas cov khoom siv ib qho khoom lag luam, koj tuaj yeem sau lub cev noj qab haus huv rau cov ntshav qab zib txhua hnub, hloov qee yam khoom noj rau lwm tus.

Txiv Hmab Txiv Ntoo thiab Txiv Hmab Txiv Ntoo

Cov khoom lag luam	Ua raws cai 1XE
Cov khoom lag luam	Kev Ntsuas	Ntim lossis loj	Kcal
Cov khob cij dawb, ib qho qhob cij (tshwj tsis yog butter)	1 daim	20 g	65
Rye cij, grey	1 daim	25 g	60
Tag nrho cov qhob cij nrog ceg	1 daim	30 g	65
Noj mov ci	2 daim	25 g	65
Neeg tawg	2 pcs	15 g	55
Cov neeg nkhaus (kom qhuav, siv cov khaub noom qhuav)	5 pcs.	15 g	70
Cereals thiab hmoov khoom
- poov xab	25 g	135
- mov (yias / nyoos)	1 tbsp. / 2 tbsp. diav nrog tus swb	15/45 g	50-60
- boiled (porridge)	2 tbsp. diav nrog tus swb	50 g	50-60
1.5 tbsp. khoom siv diav	20 g	55
- hau	3-4 tbsp. khoom siv diav	60 g	55
Hmoov txhuv nplej siab (qos, nplej, pob kws)	1 tbsp. diav nrog tus swb	15 g	50
Nplej nyom	12 tbsp. diav nrog tus swb	50 g	135
Pancakes	1 loj	50 g	125
Ua Taub	50 g	55
Ua Ncuav Quav	4 pc
Nqaij ncuav qab zib	Tsawg dua 1 pc
Ntawv Hlais	1 pc qhov nruab nrab
Nqaij, hau hnyuv ntxwm	2 pcs	160 g
Hmoov nplej thiab khoom noj ci
Khob noom cookie nyoos: - puff	35 g	140
- poov xab	25 g	135
Txhua yam groats (suav nrog semolina *) - nyoos	1 tbsp. diav nrog tus swb	20 g	50-60
- nplej (nqaij nyoos / porridge)	1 tbsp. / 2 tbsp. diav nrog qhov swb	15/45 g	50-60
- boiled (porridge)	2 tbsp. diav nrog qhov swb	50 g	50-60
Cov nplej zom - qhuav	1.5 tbsp. khoom siv diav	20 g	55
- hau	3-4 tbsp. khoom siv diav	60 g	55
Hmoov zoo, nplej	1 tbsp. diav nrog tus swb	15 g	50
Cov hmoov nplej dawb, tseem nplej	2 tbsp. khoom siv diav	20 g	65
Cov hmoov nplej tseem txho, ua siab tawv	4 tbsp. diav nrog rau saum	35-45 g	200
Hmoov txhuv nplej siab (qos, pob kws, nplej)	1 tbsp. diav nrog tus swb	15 g	50
Nplej nyom	12 tbsp. spoons nrog ib tug saum	50 g	135
Paj Kws	10 tbsp. khoom siv diav	15 g	60
Pancakes	1 loj	50 g	125
Fritters	1 qhov nruab nrab	50 g	125
Ua Ncuav Quav	3 tbsp. khoom siv diav	15 g	65
Ua Taub	50 g	55
Ua Ncuav Quav	2 pcs
Mob ntshav qab zib Calorie Feem ntau cov neeg mob kuaj mob muaj ntshav qab zib hom 2 yog thawj. 85% ntawm ntshav qab zib hom 2 yog chiv los ntawm cov rog ntau dhau. Cov tsub zuj zuj ntawm cov rog provokes qhov kev loj hlob ntawm cov ntshav qab zib nyob rau hauv muaj ib tug muaj keeb muaj keeb. Nyeg, tiv thaiv cov teeb meem. Kev hnyav ua rau tus neeg mob ntshav qab zib nce ntxiv. Yog li, feem ntau cov neeg mob uas mob ntshav qab zib hom 2 yuav tsum tswj tsis tau tsuas yog XE, tab sis kuj muaj cov ntsiab lus ntawm cov khoom siv tsis zoo. Cov calories ntau ntawm cov zaub mov nws tus kheej tsis cuam tshuam rau cov suab thaj hauv cov ntshav. Yog li ntawd, nrog lub cev hnyav, nws tuaj yeem tsis quav ntsej. Qhov kev noj zaub mov kom tsawg txhua hnub kuj nyob ntawm kev ua neej thiab txawv ntawm 1500 txog 3000 kcal.Yuav xam pes tsawg calories xav tau? Peb txiav txim siab qhov ntsuas ntawm theem pib metabolism (OO) los ntawm tus qauv Rau txiv neej : OO = 66 + hnyav, kg * 13.7 + qhov siab, cm * 5 - hnub nyoog * 6.8. Rau cov poj niam : OO = 655 + qhov hnyav, kg * 9.6 + qhov siab, cm * 1.8 - hnub nyoog * 4.7 Tau tus nqi ntawm cov coefficient OO yog khoo los ntawm coefficient ntawm kev ua neej: Muaj ntau qhov haujlwm siab - OO * 1.9. Siab ua haujlwm - OO * 1.725. Qhov ua hauj lwm nruab nrab yog OO * 1.55. Kev ua me ntsis - OO * 1,375. Tsawg ua haujlwm - OO * 1.2. Yog tias tsim nyog, ua kom poob phaus, qhov kev ntsuas txhua hnub kom raug txo los ntawm 10-20% ntawm tus nqi ntsuas zoo. Peb muab ib qho piv txwv. Rau ib tus neeg ua haujlwm hauv chaw ua haujlwm nruab nrab uas hnyav 80 kg, qhov siab txog 170 cm, hnub nyoog 45 xyoos, tus neeg mob ntshav qab zib thiab ua lub neej muaj zog, ua rau cov neeg muaj calorie ntau npaum li 2045 kcal. Yog tias nws mus ntsib cov kis las, tom qab ntawd qhov kev noj zaub mov hauv nws lub cev txhua hnub yuav nce mus rau 2350 kcal. Yog tias nws tsim nyog kom poob ceeb thawj, txhua hnub txo mus rau 1600-1800 kcal. Raws li qhov no, koj tuaj yeem suav seb muaj pes tsawg calories hauv ib lub bun, cov zaub mov hauv kaus poom, fermented ci mis lossis kua txiv. Tus nqi ntawm cov calories thiab carbohydrates yog qhia hauv 100 g ntawm cov khoom no. Txhawm rau txiav txim siab cov ntsiab lus ntawm cov ncuav lo ntawm lub khob cij lossis pob ntawv ntawm lub ncuav qab zib, koj yuav tsum suav cov ntsiab lus ntawm cov khoom noj uas muaj carbohydrate los ntawm qhov hnyav ntawm pob ntawv. Peb muab ib qho piv txwv. Cov pob ntawm cov khoom qab zib uas hnyav 450 g qhia pom tias cov calories ntau ntawm 158 kcal thiab cov ntsiab lus carbohydrate ntawm 2.8 g ib 100 g. Peb suav cov calories ntau rau ib pob hnyav ntawm 450 g. 158 * 450/100 = 711 kcal Ib yam li ntawd, peb rov qab hais txog cov ntsiab lus carbohydrate hauv pob: 2.8 * 450/100 = 12.6 g lossis 1XE Ntawd yog, cov khoom tsis tshua muaj carb, tab sis tib lub sij hawm siab-calorie. XE faib khoom nruab hnub Hauv cov neeg mob ntshav qab zib, so sib faib ntawm cov zaub mov yuav tsum tsis txhob siv sijhawm ntev, yog li qhov tsim nyog 17–28XE (204–336 g ntawm carbohydrates) ib hnub yuav tsum tau faib 5-6 zaug. Ntxiv nrog rau cov zaub mov tseem ceeb, khoom noj txom ncauj tau raug pom zoo. Txawm li cas los xij, yog tias qhov sib nrug ntawm kev noj mov yog elongated, thiab hypoglycemia (txo cov ntshav qabzib hauv ntshav) tsis tshwm sim, koj tuaj yeem tsis kam muab khoom noj txom ncauj. Tsis tas yuav mus rau cov khoom noj ntxiv txawm tias ib tus neeg txhaj tshuaj insulin ultrashort. Ntawm cov ntshav qab zib mellitus, cov khob cij suav tau muab suav rau txhua pluas noj, thiab yog tias muaj tais diav ua ke, rau txhua yam. Rau cov khoom lag luam nrog me me ntawm zom cov zaub mov (tsawg dua 5 g ib 100 g ntawm qhov tsim nyog), XE tsis tuaj yeem xav txog. Yog li hais tias tus nqi ntawm cov tshuaj insulin tsis dhau mus rau qhov chaw nyab xeeb, tsis pub ntau tshaj 7XE yuav tsum tau noj hauv ib qho mus. Cov carbohydrates ntau uas nkag rau hauv lub cev, qhov nyuaj nws yog tswj cov suab thaj. Rau pluas tshais nws pom zoo 3-5XE, rau pluas tshais thib ob - 2 XE, rau pluas su - 6-7 XE, rau cov tshuaj yej tav su - 2 XE, rau noj hmo - 3-4 XE, rau yav hmo ntuj - 1-2 XE. Raws li koj tuaj yeem pom, feem ntau ntawm cov khoom noj uas muaj carbohydrate yuav tsum tau noj thaum sawv ntxov. Yog hais tias kev noj cov zaub mov carbohydrates tau loj dua li tau npaj tseg, kom tsis txhob dhia ntawm cov piam thaj hauv qee lub sijhawm tom qab noj mov, yuav tsum qhia ib qho tshuaj ntxiv me me ntawm cov tshuaj hormones. Txawm li cas los xij, nws yuav tsum nco ntsoov tias kev noj tshuaj ib zaug ntawm cov yeeb yam luv luv yuav tsum tsis pub tshaj 14 ib ntu. Yog hais tias qhov kev nyeem ntawm cov piam thaj hauv cov ntshav tsis pub dhau tus qauv, nruab nrab ntawm cov zaub mov ntawm cov khoom ntawm 1XE tuaj yeem noj tau yam tsis muaj insulin. Ib tus naj npawb ntawm cov kws tshaj lij qhia tias tsuas yog haus 2-2.5XE ib hnub (tus txheej txheem hu ua cov khoom noj uas tsis muaj rog ntau). Hauv qhov xwm txheej no, hauv lawv qhov kev xav, kev kho mob insulin tuaj yeem raug suav daws ib zaug. Cov Ntaub Ntawv Khoom Mov Khoom Noj Txhawm rau ua kom cov zaub mov zoo rau cov ntshav qab zib (ob qho tib si hauv cov lus thiab ntim), koj yuav tsum paub seb muaj pes tsawg lub khob cij muaj nyob hauv ntau yam khoom lag luam. Rau cov khoom lag luam hauv ntim Hoobkas, cov kev paub no tau txais yooj yim heev. Cov neeg tsim khoom lag luam yuav tsum qhia tus nqi ntawm cov nyiaj carbohydrates hauv 100 g ntawm cov khoom, thiab tus lej no yuav tsum tau muab faib 12 (tus naj npawb ntawm cov carbohydrates hauv grams hauv ib XE) thiab suav raws tag nrho qhov loj ntawm qhov khoom. Hauv tag nrho lwm yam, mov chav nyob ua noj pab.Cov lus qhia piav qhia ntau npaum li cas ntawm ib qho khoom lag luam muaj 12 g ntawm carbohydrates, i.e. 1XE. Rau kev yooj yim, cov khoom tau muab faib ua pawg raws li lub hauv paus chiv keeb lossis hom (zaub, txiv hmab txiv ntoo, mis nyuj, haus, thiab lwm yam). Phau ntawv qhia no tso cai rau koj los xam sai cov nqi ntawm cov carbohydrates hauv cov zaub mov xaiv rau kev noj, kos kom muaj zaub mov zoo, hloov qee yam khoom noj nrog lwm tus, thiab thaum kawg, suav cov koob tshuaj xav tau ntawm insulin. Nrog cov ntaub ntawv hais txog cov ntsiab lus carbohydrate, cov ntshav qab zib muaj peev xwm them taus los noj me ntsis ntawm qhov uas feem ntau txwv tsis pub. Tus naj npawb ntawm cov khoom lag luam feem ntau yog qhia tsis tau tsuas yog hauv cov grams, tab sis kuj, piv txwv li, hauv daim, diav, tsom iav, qhov tshwm sim ntawm cov uas tsis tas yuav hnyav lawv. Tab sis nrog txoj hauv kev no, koj tuaj yeem ua yuam kev nrog qhov ntau ntawm cov tshuaj insulin. Cov zaub mov txawv li cas nce ntxiv nyob hauv qab? cov uas xyaum tsis nce piam thaj, cov piam thaj hauv qab zib txhua yam qabzib kom ntau nyob rau ntau. Hauv paus thawj pab pawg Cov khoom lag luam yog zaub (zaub qhwv, radishes, txiv lws suav, dib, liab thiab ntsuab kua txob, zucchini, txaij, hlua taum, radish) thiab zaub ntsuab (sorrel, zaub ntsuab, dill, zaub txhwb qaib, zaub xas lav, thiab lwm yam). Vim tias cov carbohydrates muaj qhov qis kawg, XE tsis suav rau lawv. Tus mob ntshav qab zib tuaj yeem siv cov khoom plig ntawm qhov no tsis muaj kev txwv, thiab nyoos, thiab hau, thiab ci, ob qho tib si thaum noj mov loj, thiab thaum noj khoom txom ncauj. Cov txiaj ntsig tshwj xeeb yog cov zaub qhwv, uas nws tus kheej nqus cov piam thaj, tshem nws tawm ntawm lub cev. Legumes (taum pauv, taum pauv, lentils, taum) nyob rau hauv ib daim ntawv nyoos yog tus cwj pwm los ntawm cov zaub mov tsis muaj carbohydrate tsawg. 1XE ib 100 g ntawm cov khoom. Tab sis yog tias koj tau txuas rau lawv, tom qab ntawd lub teeb ntawm carbohydrate nce siab los ntawm 2 zaug thiab 1XE yuav twb nyob hauv 50 g ntawm cov khoom. Txhawm rau kom tsis txhob ua rau lub siab ntxiv ntawm cov carbohydrates hauv cov zaub mov npaj zaub mov, cov rog (roj, mayonnaise, qaub cream) yuav tsum muab ntxiv rau lawv hauv qhov tsawg. Walnuts thiab hazelnuts sib npaug rau cov khoom siv raw. 1XE rau 90 g Cov txiv laum huab xeeb rau 1XE xav tau 85 g. Yog koj muab zaub, noob txiv thiab taum pauv, koj tau txais cov zaub nyoos zoo thiab muaj txiaj ntsig. Cov khoom lag luam tau teev, ntxiv rau, muaj qhov cim qis glycemic index, i.e. cov txheej txheem ntawm kev hloov pauv ntawm carbohydrates rau hauv cov kua nplaum yog qeeb. Cov nceb thiab noj ntses thiab nqaij, xws li nqaij nyug, tsis tsim nyog rau cov zaub mov tshwj xeeb rau cov ntshav qab zib. Tab sis cov hnyuv ntxwm twb muaj carbohydrates hauv qhov ntau txaus ntshai, vim tias cov hmoov txhuv nplej siab thiab lwm yam ntxiv tau feem ntau tso rau hauv lub hoobkas. Rau kev tsim cov hnyuv ntxwm, ntxiv rau, kua qaub yog siv feem ntau. Txawm li cas los xij, hauv cov hnyuv ntxwm thiab cov hnyuv ntxwm siav 1XE yog tsim nrog qhov hnyav ntawm 160 g. Cov hnyuv ntxwm ntxwm los ntawm cov zaub mov ntawm cov ntshav qab zib yuav tsum tau muab cais kom meej. Kev tsuas xyaus cov nqaij me me nrog carbohydrates nce ntxiv vim yog qhov ntxiv ntawm cov mov ci rau cov nqaij minced, tshwj xeeb tshaj yog tias nws tau sau nrog mis nyuj. Rau kib, siv cov qhob cij. Yog li ntawd, kom tau txais 1XE, 70 g ntawm cov khoom no yog txaus. XE tsis tuaj yeem nyob hauv 1 tablespoon ntawm sunflower roj thiab hauv 1 lub qe. Cov khoom lag luam uas tsim kua nplaum tsawg Hauv pawg thib ob ntawm cov khoom suav nrog cereals - hom qoob mog, oat, barley, millet. Rau 1XE, 50 g ntawm cereal ntawm txhua yam yuav tsum tau ua. Ntawm qhov zoo tseem ceeb yog qhov sib xws ntawm cov khoom. Nrog tib tus nqi ntawm cov carbohydrate chav, porridge hauv lub xeev ua kua (piv txwv li, semolina) tau nkag ntau rau hauv lub cev dua li cov hmoov xoob. Raws li qhov tshwm sim, qib ntawm cov piam thaj hauv cov ntshav hauv thawj kis nce nyob hauv tus nqi nrawm dua li hauv ob. Nws yuav tsum raug sau tseg tias cov siav siav cov khoom noj muaj 3 zaug cov carbohydrates tsawg dua li cov zaub mov qhuav thaum 1XE cov ntaub ntawv tsuas yog 15 g ntawm cov khoom. Oatmeal ntawm 1XE xav tau me ntsis ntxiv - 20 g. Cov ntsiab lus siab carbohydrate kuj yog cov yam ntxwv ntawm cov hmoov txhuv nplej siab (qos, pob kws, nplej), hmoov nplej zoo thiab cov hmoov txhuv: 1XE - 15 g (tablespoon nrog toj). Coarse hmoov yog 1XE ntxiv - 20 g. Los ntawm qhov no nws yog qhov tseeb vim li cas cov khoom loj ntawm cov hmoov nplej muaj qhov tsis haum rau cov ntshav qab zib.Cov hmoov nplej thiab cov khoom lag luam los ntawm nws, ntxiv rau, muaj tus cwj pwm ntawm glycemic siab, i.e. carbohydrates yog hloov pauv sai sai rau cov piam thaj. Kev ntsuas tus kheej sib txawv muaj cov crackers, khob cij, ncuav qab zib qhuav (khaub noom). Tab sis muaj ntau cov qhob cij hauv 1XE hauv qhov ntsuas qhov hnyav: 20 g ntawm cov xim dawb, grey thiab pita qhob cij, 25 g ntawm dub thiab 30 g ntawm ceg. 30 g yuav hnyav dua lub khob cij, yog tias koj ci muffin, kib pancakes lossis pancakes. Tab sis peb yuav tsum nco ntsoov tias qhov kev xam ntawm cov khob cij yuav tsum ua rau lub khob noom cookie, thiab tsis yog rau cov khoom tiav. Ncuav nplej zom (1XE - 50 g) muaj qhov tseem haj yam muaj carbohydrates. Hauv cov nplej zom kab, nws raug nquahu kom xaiv cov uas tau ua los ntawm tsawg dua carbohydrate wholemeal hmoov. Cov mis thiab nws cov keeb kwm kuj yog koom nrog cov pab pawg thib ob ntawm cov khoom. Ntawm 1XE koj tuaj yeem haus ib qho 250-gram iav ntawm mis, kefir, yogurt, fermented ci mis, qab zib lossis yogurt ntawm ib cov ntsiab lus rog. Raws li rau tsev me cheese, yog tias nws cov rog cov ntsiab lus tsawg dua 5%, nws tsis tas yuav tsum ua txhua yam. Cov rog cov ntsiab lus ntawm cov tws nyuaj yuav tsum tsawg dua 30%. Cov khoom lag luam ntawm pawg thib ob rau cov neeg mob ntshav qab zib yuav tsum tau noj nrog qee qhov kev txwv - ib nrab ntawm cov feem ntau. Ntxiv rau qhov saum toj no, qhov no tseem suav pob kws thiab qe. Cov khoom noj muaj carbohydrate ntau Ntawm cov khoom lag luam uas nce ntxiv cov piam thaj (pab pawg thib peb))ua qhov chaw khoom qab zib Cov. Tsuas yog 2 teaspoons (10 g) suab thaj - thiab twb tau 1XE. Qhov teeb meem tib yam nrog jam thiab zib mu. Muaj ntau cov qhob noom xim kasfes thiab marmalade ntawm 1XE - 20 g. Koj yuav tsum tsis txhob nqa mus nrog cov qhob noom ntshav qab zib, vim tias ntawm 1XE nws xav tau tsuas yog 30 g. compounding carbohydrate hmoov thiab qab zib ib qho ncuav mog qab zib los yog ncuav qab zib tau nce 3XE. Cov khoom noj muaj suab thaj ntau muaj lub siab glycemic siab. Tab sis qhov no tsis txhais tau tias cov khoom qab zib yuav tsum tau muab cais kom meej los ntawm kev noj haus. Muaj kev nyab xeeb, piv txwv li, yog qhov qab zib huab hwm coj (tsis muaj qhov ci thiab cov raisins, muaj tseeb). Yog xav tau 1XE, koj xav tau nws ntau npaum li 100 g. Nws kuj tseem lees noj lub ncuav qab zib, 100 g ntawm nws muaj 2XE. Qhov muaj siab yuav tsum tau muab rau cov qib creamy, vim tias cov rog tuaj ntawm qhov ntawd tiv thaiv kev nqus ntawm carbohydrates sai dhau, thiab, yog li, cov piam thaj hauv cov ntshav nce siab ntawm tib lub qeeb. Txiv mab txiv ntoo khov, nrog kua txiv, ntawm qhov tsis tooj, sai sai nkag mus rau hauv plab, vim qhov txiaj ntsig ntawm qhov uas muaj ntshav khov khov nrog ntshav qab zib yog sib zog ntxiv. Cov khoom qab zib no tsuas yog pab tau rau cov ntshav qab zib. Rau cov mob ntshav qab zib, cov khoom qab zib feem ntau ua rau ntawm cov khoom qab zib. Tab sis koj yuav tsum nco ntsoov tias qee qhov hloov piam thaj nce qhov hnyav. Tau yuav cov khoom noj qab zib uas tsim ua thawj zaug, lawv yuav tsum raug sim - noj ib feem me thiab ntsuas seb cov piam thaj hauv ntshav yuav zoo li cas. Txhawm rau zam txhua yam teeb meem, cov khoom qab zib yog npaj zoo tshaj plaws hauv tsev, xaiv cov khoom zoo ntawm cov khoom lag luam. Tshem tawm los ntawm kev noj los yog txwv ntau li ntau tau thiab butter thiab zaub roj, roj, qab zib, roj rog thiab ntses, nqaij ntses thiab nqaij ntses, cawv. Thaum ua zaub mov noj, koj yuav tsum zam txoj kev muab kib thiab nws yog qhov tsim nyog kom siv cov tais diav uas koj tuaj yeem ua noj tsis muaj rog. Omnidirectional Khoom Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo cuam tshuam rau cov ntshav qab zib nyob hauv kev sib txawv. Lingonberries, blueberries, blackberries, gooseberries, raspberries, thiab currants tsis muaj teebmeem rau cov ntshav qab zib (1 XE - 7-8 dia). Lemons koom nrog tib pawg - 1XE - 270 g. Tab sis pomegranate, figs, kiwi, txiv nkhaus taw, nectarine, txiv duaj, txiv apples rau 12 g ntawm carbohydrates xav tau tsuas yog 1 txiv hmab txiv ntoo me me xwb. Txiv tsawb, zaub ntsuab, txiv mab txiv ntoo, thiab txiv puv luj kuj nce qib ntshav siab. Txiv pos nphuab, txiv hmab nyob hauv nruab nrab txoj hauj lwm hauv kab no. Txhawm rau kom tau 1XE lawv tuaj yeem noj 10-15 pcs. Koj yuav tsum paub tias cov acidic cov txiv hmab txiv ntoo thiab cov kua txiv hmab txiv ntoo ua tau qeeb qeeb dua li qab zib, thiab yog li tsis ua rau cov ntshav nce mus rau hauv cov ntshav qabzib. Txiv hmab txiv ntoo zaub nyoos ntxiv nrog rau cov txiv ntoo sib tsoo thiab ua ke nrog cov kua mis nyeem qaub yog cov txiaj ntsig zoo rau cov ntshav qab zib. Dried txiv ntoo ntshav qab zib yuav tsum noj me ntsis. 12 g ntawm carbohydrates muab 10 pcs. raisins, 3 pcs. qhuav apricots thiab prunes, 1 pc. figs. Qhov kev zam yog txiv apples (1XE - 2 tbsp. L.). Carrots thiab beets (1XE - 200 g) sawv tawm ntawm cov qoob loo cov hauv paus nrog me me cov ntsiab lus carbohydrate. Tib lub ntsuas yog cov yam ntxwv ntawm lub taub. Hauv cov qos yaj ywm thiab Jerusalem artichoke, XE yog 3 zaug ntxiv. Ntxiv mus, kev kub ntxhov ntawm carbohydrates nyob ntawm txoj ntawm kev npaj. Hauv puree 1XE nws tau los ntawm 90 g ntawm qhov hnyav, hauv tagnrho cov qos yaj ywm hau - ntawm 75 g, hauv kib - ntawm 35 g, hauv chips - tsuas yog ntawm 25 g. Yog tias cov khoom noj qos yog kua, tom qab ntawd cov txheej txheem no tshwm sim sai dua, txawm hais tias feem ntau ib qho qos tau koom nrog pawg ntawm cov khoom lag luam nrog lub siab glycemic index. Xaiv, cov neeg mob ntshav qab zib yuav tsum mus kom ze cov dej qab zib, xaiv cov uas tsis muaj roj, lossis ntim hauv cov khoom me me xwb. Cov dej qab zib tsis suav nrog. Ua ntau ntau, koj tsuas haus tau dej dawb xwb uas muaj lossis tsis muaj roj. Qab zib dej qab zib tuaj yeem tsis tshua muaj, vim tias 1XE twb tau txais los ntawm ib nrab khob. Cov kua txiv hmab txiv ntoo tuaj yeem pom zoo, tab sis tsuas yog cov uas muaj qhov cim qis ntawm glycemic index (txiv kab ntxwv qaub), zoo li tshuaj yej (tshwj xeeb ntsuab) thiab kas fes tsis muaj qab zib thiab qab zib. Nrog rau cov ntshav qab zib, yuav tsum tau siv cov kua txiv tshiab, tshwj xeeb tshaj yog cov zaub, tau txhawb. Ntawm 1 XE, koj tuaj yeem haus 2,5 tbsp. zaub qhwv, 1.5 tbsp. txiv lws suav, 1 tbsp. beetroot thiab kua txiv zaub ntug hauv paus. Ntawm cov kua txiv, tsawg kawg uas muaj carbohydrate-muaj yog txiv kab ntxwv qaub (1.4 tbsp. Rau 1XE). Rau txiv kab ntxwv, txiv lws suav, kua txiv, 1XE yog xaum los ntawm ib nrab lub khob, rau kua txiv txiv - los ntawm ib qho txawm tias qhov ntim me. Kvass kuj tseem muaj kev nyab xeeb rau cov neeg mob ntshav qab zib (1XE - 1 tbsp.). Muaj cov dej haus (dej qab zib, npaj ua cocktails, citro, thiab lwm yam) muaj cov carbohydrates thiab cov khoom tsis zoo, yog li lawv yuav tsum tsis txhob haus cawv rau cov neeg mob ntshav qab zib. Tab sis koj tuaj yeem haus dej qab zib ntawm cov hloov pauv qab zib, ua kom nco qab tias cov tshuaj no ua rau hnyav dua. Koj tuaj yeem nyeem ntxiv txog qhov tseeb tias koj tsis tuaj yeem noj thiab haus nrog ntshav qab zib. Hauv kev xaus - lub rooj muaj txiaj ntsig ntawm cov ntsiab lus ntawm cov qhob cij hauv cov hmoov nplej thiab cereal khoom, berries, txiv hmab txiv ntoo thiab zaub. Suav cov khob cij ua khoom noj yog qhov nyuaj nyob rau lub sijhawm luv luv. Cov neeg mob ntshav qab zib feem ntau kwv yees tus nqi XE hauv cov khoom ntawm lub tshuab, tsis tas yuav mus rau ntawm phau ntawv thiab cov ntaub ntawv ntawm pob. Qhov no pab lawv kom laij cov tshuaj insulin kom raug thiab ua raws li kev noj haus uas kws kho mob sau tseg. Nrog mob ntshav qab zib mellitus 2, nrog rau hom 1, nws yog ib qho tseem ceeb kom tswj tau cov khoom noj kom zoo. Ua tib zoo tshaj plaws, cov neeg mob yuav tsum muaj feem xyuam rau qhov sib npaug ntawm cov khoom noj uas ua rau cov khoom noj uas nkag mus rau hauv lawv lub cev. Kev saib xyuas tshwj xeeb yog them rau cov carbohydrates, vim tias nws yog lawv, thaum noj, uas txhawb kev tsim cov piam thaj, uas yog, nce cov piam thaj ntau (qhov no yuav tsum tau coj mus rau cov neeg mob ntshav qab zib hom 1) thiab txhawb kev tsim cov tshuaj insulin (uas yog qhov tseem ceeb rau cov neeg mob) mob ntshav qab zib mellitus 2 daim ntawv). Yog li, lawv txoj kev noj mov yog pom zoo kom txo qis, thiab lawv txoj kev mus rau hauv lub plab yuav tsum tau hnav thoob plaws ib hnub. Cov Nta Tseem Ceeb Chav ua khob cij hauv ntshav qab zib tsuas yog tso cai rau koj los txiav txim seb muaj pes tsawg carbohydrates hauv cov zaub mov. Txhawm rau kom nkag siab zoo dua pawg khob cij yog dab tsi, nws tsim nyog muab piv txwv. Piv txwv li, rau chocolate, lawv cov ntsiab lus yog kwv yees li 5 XE hauv qhov bar. Tib lub sijhawm, 65 g ntawm mis nyuj khov yog ib qho XE. Conventionally, nws muaj ib qho hehe hauv ib daim ntawm lub khob cij dawb, hnyav 20 g. Ntawd yog, qhov ntim lossis qhov hnyav ntawm carbohydrates hauv 20 g ntawm cov khob cij nplej tau sib npaug rau 1 XE. Hauv grams, qhov no yog kwv yees li 12. Tab sis qhov no yog txhais lus ntawm XE rau Russia. Hauv Tebchaws Asmeskas, chav tsev no hais txog 15 carbohydrates.Qhov no ua rau cov khob cij qhob cij hauv ntshav qab zib tsis yog qhov yooj yim tshaj plaws rau kev suav cov khoom noj carbohydrate. Qhov tsis zoo ntawm qhov kev sib hais haum Kev suav ntawm cov khob cij hauv cov ntshav qab zib yog qhov tsis yooj yim thiab tsis muaj neeg nyiam, thiab tseem ceeb tshaj, tsis ntseeg txoj kev ntawm kev tswj hwm kev noj haus. Qhov no yog vim muaj cov yam hauv qab no: Hauv cov teb chaws sib txawv, lub rooj ntawm cov khob cij rau cov ntshav qab zib tuaj yeem sib txawv. Qhov no yog vim tias muaj qhov sib txawv ntawm ntau npaum li cas cov carbohydrates coj rau 1 XE hauv ib lub tebchaws tshwj xeeb (ntawm 10 txog 15 grams). Rau tib qho laj thawj, XE lub rooj yuav txawv ntawm nyias tus sau. Raws li qhov tshwm sim, ib qho yuam kev yuav tshwm sim hauv cov kev suav, uas yuav ua rau tsis zoo rau kev noj qab haus huv, Ntawm kev ntim khoom ntawm cov khoom lag luam, cov ntsiab lus ntawm cov pov npav tau qhia hauv grams (qhov taw qhia tau sib tham yog qhov tsis tshua muaj thiab feem ntau tsuas yog tshwj xeeb rau cov khoom noj muaj ntshav qab zib tshwj xeeb). Nws tsis yooj yim rau kev txhais cov ntawv ntawd rau hauv XE rau suav thiab muaj qhov pheej hmoo ntawm qhov ua txhaum Thaum xam hauv qhov ntsuas no, cov XE xav tau rau kev noj ib hnub yuav tsawg heev, ua rau nws yuav luag tsis yooj yim los xam qhov tseeb ntawm cov tshuaj insulin. Yog tias qhov no tsis cuam tshuam ntau nrog cov ntshav qab zib hom 2, tom qab ntawd nrog hom 1 ntshav qab zib nws yuav tsim kev tsis yooj yim. Ntawd yog, ua ntej noj mov, koj yuav tsum xub paub seb muaj pes tsawg lub khob cij muaj nyob hauv ib qho kev pab, ces laij cov insulin. Thiab nrog tag nrho cov no, qhov tshwm sim ntawm qhov yuam kev tseem yog qhov siab heev. Yog li, ntau tus neeg mob tsis kam lees txais cov kab mob zoo li no, thiab cov kws kho mob tsis tau qhia nws kom siv. Refined carbohydrates
Granulated qab zib *	1 tbsp. diav tsis muaj swb, 2 tsp	10 g	50
Jam, zib mu	1 tbsp. diav, 2 tsp yam tsis muaj swb	15 g	50
Txiv hmab txiv ntoo qab zib (fructose)	1 tbsp. ib rab diav	12 g	50
Sorbitol	1 tbsp. ib rab diav	12 g	50

Peas (daj thiab ntsuab, cov kaus poom thiab tshiab)	4 tbsp. diav nrog qhov swb	110 g	75
Taum, Taum	7-8 Kos duab. khoom siv diav	170 g	75
Taum (nyob kas poom qab zib)	3 tbsp. diav nrog qhov swb	70 g	75
- Nyob rau cob	0.5 loj	190 g	75
- zom qos yaj ywm * npaj noj (saum dej)	2 tbsp. diav nrog qhov swb	80 g	80
- kib, kib	2-3 tbsp. cov muaj rab diav (12 pcs.)	35 g	90
Muesli	4 tbsp. diav nrog rau saum	15 g	55
Beetroot	110 g	55
Taum pauv hmoov	2 tbsp. khoom siv diav	20 g
Rutabaga, xim liab thiab Zaub pob qe, pob ntsej muag, kua txob liab, zucchini, carrots nyoos, celery	240-300 g
Hau carrots	150-200 g
Apricot (nrog pob zeb / tsis muaj pob zeb)	2-3 nruab nrab	130/120 g	50
Quince	1 pc loj	140 g
Pineapple (nrog tev)	1 daim loj	90 g	50
Txiv kab ntxwv (nrog / tsis tev)	1 nruab nrab	180/130 g	55
Niam mab liab (nrog tev)	1/8 ntu	250 g	55
Txiv tsawb (nrog / tsis tau tev)	1/2 pcs. nruab nrab loj	90/60 g	50
Lingonberry	7 tbsp. khoom siv diav	140 g	55
Txwj	6 tbsp. khoom siv diav	170 g	70
Cherry (nrog pits)	12 qhov loj	110 g	55
Quav	10 Pcs. nruab nrab loj	70-80 g	50
Cwj	1 me me	90 g	60
Pomegranate	1 pc loj	200 g
Grapefruit (nrog / tsis tev)	1/2 pcs.	200/130 g	50
Qaub	80 g	50
Melon "Tus Poj Niam Ua Liaj Ua Teb" nrog tev	1/12 feem	130 g	50
Blackberry	9 tbsp. khoom siv diav	170 g	70
Tsiaj Npua Teb	8 tbsp. khoom siv diav	170 g	60
Figs (tshiab)	1 pc loj	90 g	55
Kiwi	1 pc nruab nrab loj	120 g	55
Txiv ntseej	30 g
Txiv pos nphuab	10 nruab nrab	160 g	50
Txiv kab ntxwv lwj	1 pob tawb	120 g	55
Gooseberry	20 Pcs.	140 g	55
Txiv qaub	150 g
Txiv duaj	12 tbsp. khoom siv diav	200 g	50
Tangerines (nrog / tsis tev)	2-3 pcs. nruab nrab lossis 1 loj	160/120 g	55
Txiv nkhaus taw	1 pc me me	90 g	45
Mirabelle	90 g
Papaya	1/2 pcs.	140 g	50
Nectarine (nrog rau pob txha / tsis muaj pob txha)	1 pc qhov nruab nrab	100/120 g	50
Txiv duaj (nrog pob zeb / tsis muaj pob zeb)	1 pc qhov nruab nrab	140/130 g	50
Xiav plums xiav (pitted / pitted)	4 pc me me	120/110 g	50
Liab plums	2-3 nruab nrab	80 g	50
Currant - dub	6 tbsp. khoom siv diav	120 g
- dawb	7 tbsp. khoom siv diav	130 g
- liab	8 tbsp. khoom siv diav	150 g
Feijoa	10 Pcs. nruab nrab loj	160 g
Pauj kev chim	1 qhov nruab nrab	70 g
Qab zib Cherry (nrog rau to)	10 Pcs.	100 g	55
Npauj npaim, blueberries	8 tbsp. khoom siv diav	170 g	55
Rosehip (txiv hmab txiv ntoo)	60 g
Kua	1 qhov nruab nrab	100 g	60
Dried txiv ntoo - Kev tsawb	15 g	50
- qhuav apricots	2 pcs	20 g	50
- tus so	20 g	50
100% kua txiv tsis muaj qab zib ntxiv
- txiv hmap *	1/3 khob	70 g
- plum, kua	1/3 khob	80 ml
- redcurrant	1/3 khob	80 g
- txiv duaj	1/2 khob	90 g
- txiv kab ntxwv	1/2 khob	110 g
- txiv kab ntxwv qaub	1/2 khob	140 g	Qhov nruab nrab
- blackberry	1/2 khob	120 g	60
- tsaj noob txiv	1/2 khob	130 g
- pos nphuab	2/3 khob	160 g
- txiv pos	3/4 khob	170 g
- txiv lws suav	1.5 khob	375 ml
- beetroot, zaub ntug hauv paus	1 khob	250 ml
Kvass, npias	1 khob	250 ml
Coca-Cola, Pepsi-Cola *	1/2 khob	100 ml

Ob chav hamburger - 3 XE, Mac loj tshaj peb - 1 me - 1 XE, pizza (300 g) - 6 XE XE, hnab ntim ntawm Fabkis txoj fries
Nqaij, ntses, tshij, tsev cheese (tsis qab zib), qab zib, mayonnaise tsis suav rau cov khob cij
- lub teeb npias	Txog li 0,5 l
- zaub thiab zaub ntsuab hauv cov kab li ib txwm (txog 200 g): zaub xas lav, zaub qhwv, zaub txhwb, zaub txhwb qaib, dos, zaub paj dawb, zaub ntsuab, radish, radish, turnip, rhubarb, zaub ntsuab, nceb, txiv lws suav	Txog 200 g	Qhov nruab nrab 40
Ceev thiab Noob
- txiv laum huab xeeb nrog tev	45 pcs.	85 g	375
- walnuts	1/2 pob tawb	90 g	630
- ntoo thuv txiv ntoo	1/2 pob tawb	60 g	410
- hazelnuts	1/2 pob tawb	90 g	590
- almonds	1/2 pob tawb	60 g	385
- cas txiv ntoo	3 tbsp. khoom siv diav	40 g	240
- paj noob hlis noob	ntau tshaj 50 g	300
- pistachios	1/2 pob tawb	60 g	385

Lub tswv yim ntawm chav ua mov ci

Lub sijhawm piav qhia yuav tsum raug suav hais tias yog qhov tseem ceeb hauv kev ua kom paub tseeb tias glycemic tswj nyob rau hauv kev mob xws li mob ntshav qab zib mellitus. Kev txiav txim zoo ntawm XE piv rau cov khoom noj muaj ntshav qab zib yuav muaj qhov cuam tshuam zoo rau kev ua kom zoo rau kev them nyiaj ntawm qhov tsis ua haujlwm ntawm cov pluas noj hom metabolism (qhov no yuav yog vim kev ncaws thiab lwm lub cev).

Nws sib npaug rau 12 gram carbohydrates, tsis muaj kev xav xav txog qhov no. Piv txwv, hauv ib chav ua mov ci, muaj nyob hauv ib qho me me ntawm cov mov rye, qhov hnyav tag nrho yog kwv yees li 25-30 grams. Hloov chaw ntawm chav ua mov ci, qee lo lus "chav nyob hauv carbohydrate" qee zaum siv, uas sib npaug 10-12 grams ntawm cov carbohydrates, uas yooj yim nqus thiab ua rau cov insulin.

Leej twg saib xyuas, peb nyeem dab tsi cov ncuav qab zib uas cov kab mob ntshav qab zib ua tau thiab yuav ua li cas thiaj noj nws tus kheej

Nws yuav tsum raug sau tseg tias rau qee cov khoom lag luam muaj qhov tsis tseem ceeb ntawm kev zom zaub mov (tsawg dua 5 gram ib 100 grams ntawm qhov tsim tau ntawm cov khoom no), ib qho tseem ceeb XE suav rau ntshav qab zib tsis tas yuav tsum muaj.

Cov khoom lag luam no muaj txiaj ntsig zoo rau txhua tus neeg mob ntshav qab zib suav nrog cov zaub feem ntau. Yog li, qhov muab xam ntawm cov chav ua mov nyob rau hauv cov ntaub ntawv no tsis tsim nyog. Yog tias tsim nyog, peb siv nplai los yog siv lub rooj tshwj xeeb ntawm cov khob cij.

Kev Hais Haum

Ua ntej tshaj, nws yuav tsum raug sau tseg tias lub laij lej tshwj xeeb tau txhim kho uas ua rau nws muaj peev xwm los laij thiab ntsuas qhov ntsuas txhua qhov teeb meem thaum ib lub khob cij xav tau.

Ua raws li cov yam ntxwv ntawm lub cev hauv cov ntshav qab zib mellitus, qhov sib npaug ntawm cov twb tau noj carbohydrates thiab qhov sib piv ntawm ib yam tshuaj xws li tshuaj insulin, tsim nyog rau lawv kev ua, tuaj yeem sib txawv.

Piv txwv yog tias kev noj haus nyob rau ib hnub muaj 300 grams carbohydrates hauv nws cov muaj pes tsawg leeg, ces qhov no tuaj yeem mus raws li 25 XE. Tsis tas li ntawd, muaj txhua yam cov ntxhuav nrog uas txhawm rau laij qhov ntsuas no tsis yog qhov nyuaj.

Qhov loj tshaj plaws yog tias txhua qhov kev ntsuas yog qhov tseeb raws li qhov ua tau.

Ua qhov no, koj tuaj yeem siv cov nplai tshwj xeeb rau qhov twg los xam qhov loj ntawm ib yam khoom thiab, raws li qhov no, txiav txim siab seb nws chav ua mov ci yog dab tsi.

Ntawv qhia zaub mov muab tso ua ke

Qhov txaus nyiam tshaj plaws pib thaum koj xav tau ua cov zaub mov raws li qhov paub txog cov khoom lag luam rau ntshav qab zib. Yuav ua li cas kom raug xam tag nrho lwm cov ntsuas - ntau ntau ploj, tab sis txhua yam yog yooj yim heev. Qhov loj tshaj plaws yog hais tias tshwj xeeb teev thiab lub rooj ntawm lub khob cij chav ua noj muaj nyob ntawm tes. Yog li, cov kev cai yooj yim yog raws li hauv qab no:

hauv cov ntshav qab zib mellitus, nws raug nquahu kom noj tsis ntau tshaj xya XE rau ib pluas noj. Hauv qhov no, insulin yuav tsim tawm ntawm tus nqi zoo,
noj ib leeg XE nce qib ntawm kev mloog zoo ntawm cov piam thaj hauv cov ntshav, raws li txoj cai, meej ntawm 2.5 mmol ib liter. Nws ua rau kev ntsuas tau yooj yim
ib chav ntawm cov tshuaj hormones ntawd txo cov ntshav qabzib kwv yees li 2.2 mmol ib liter. Txawm li cas los xij, siv thiab nco ntsoov tias muaj ib lub rooj rau cov khob cij tsim nyog txhua hnub.

Nws tseem yuav tsum tau nco ntsoov tias rau ib tus XE, uas yuav tsum tau txiav txim siab, nyob rau lub sijhawm sib txawv ntawm nruab hnub lossis hmo ntuj, kev noj tshuaj sib txawv yog qhov tsim nyog. Cia li xav tias, thaum sawv ntxov, ib kem ntawm cov tsev xav tau li ntawm ob pawg tshuaj insulin, thaum tav su - ib thiab ib nrab, thiab thaum yav tsaus ntuj - tsuas yog ib qho.

Hais txog Cov Pab Pawg Khoom

Nws yog ib qho tsim nyog yuav tsum tau nyob sib cais rau qee pawg ntawm cov khoom uas tau pab nyob rau hauv cov txheej txheem ntawm kev kho mob uas tau tsim tawm thiab ua rau nws muaj peev xwm ua kom cov tshuaj hormones no tswj tau. Piv txwv, cov khoom siv mis nyuj, uas yog cov khoom siv tsis tsuas calcium, tab sis kuj zaub protein.

Hauv qhov tsis muaj qhov sib luag, lawv muaj yuav luag txhua pawg ntawm cov vitamins, thiab feem ntau ntawm txhua tus muaj tseeb uas yog pawg A thiab B2. Nrog kev nruj rau kev noj haus rau ntshav qab zib, nws raug nquahu kom mob siab rau cov mis nyuj thiab cov khoom noj siv mis ua kom muaj roj tsawg dua, uas tsis tas yuav xav txog. Thiab nws yuav yog qhov tseeb dua kom tsis txhob tso pov tseg tag nrho cov khoom qab zib.

Cov khoom lag luam cuam tshuam nrog cov tshuaj txhuv nplej, piv txwv li, los ntawm cov nplej, muaj cov nplej oats, barley, pob kws thiab muaj cov cim los ntawm qib siab tshaj ntawm cov concentration ntawm cov carbohydrates.Hauv no hais txog, nws yog qhov yuav tsum txiav txim siab lawv XE.

Txawm li cas los xij, lawv muaj nyob rau hauv cov ntawv qhia rau cov ntshav qab zib yog tseem tsim nyog, vim tias nws ua rau nws ua kom cov ntsiab lus qab zib nyob hauv kev tswj. Txhawm rau cov khoom lag luam zoo li no kom tsis txhob muaj teeb meem, koj yuav tsum:

Kev tswj cov ntshav qab zib kom sib piv ua ntej thiab tom qab noj zaub mov twg,
nyob rau hauv tsis muaj ib qho dab tsi tsis pub tshaj qhov xav tau rau ib qho kev txais tos ntawm cov khoom zoo li no.

Thiab thaum kawg, kev saib xyuas tshwj xeeb yog them rau qhov ib pawg khoom lag luam li zaub, legumes thiab txiv ntoo. Lawv muaj qhov txiaj ntsig zoo thiab tswj qhov sib piv ntawm cov piam thaj hauv cov ntshav. Tsis tas li, zaub, txiv ntoo thiab legumes txo cov kev pheej hmoo ntawm ntau cov teeb meem, piv txwv li, hauv kev tsim cov hlab plawv mob.

Nyeem txog quince rau tus mob ntshav qab zib!

Tsis tas li, cov khoom lag luam no, uas yuav tsum tau txiav txim siab, muaj feem cuam tshuam rau lub cev ntawm cov ntshav qab zib nrog cov kab zoo li calcium, fiber thiab txawm muaj protein ntau. Nws raug nquahu kom coj zoo li no: ib hom “khoom noj txom ncauj” kom noj cov zaub nyoos.

Nws raug nquahu kom sim xaiv cov zaub tshwj xeeb nrog qis qis glycemic Performance index thiab rau qhov kev txwv ntau qhov kev siv ntawm cov thiaj li hu cov hmoov txhuv nplej siab zaub. Nws raug nquahu kom ua qhov no nrog ntshav qab zib vim qhov tseeb tias nws yog nyob rau hauv lawv tias ntau cov calories thiab carbohydrates yog qhov muaj zog.

Yog li, lub tswvyim ntawm lub khob cij chav ua noj yog qhov tseem ceeb tsis yog rau cov mob ntshav qab zib, tab sis kuj rau cov neeg zoo tib yam.

Txawm li cas los xij, nyob rau hauv cov ntaub ntawv ntawm cov ntshav qab zib, tswj thiab coj mus rau hauv tus lej tshaj tawm cov lus tshaj tawm yuav yog tus yuam sij rau kev pom lub neej zoo thiab tswj cov keeb kwm zoo tagnrho. Vim li ntawd nws yuav tsum tau tswj hwm tas li.

Siv tau cov khob nyob ib hnub

Kev Sib Cav	Chav Nyob Cij (XE)
Cov neeg mob lub cev hnyav lossis nrog lub cev tsis hnyav	25-30 XE
Cov neeg uas lub cev hnyav ua cov hauj lwm sib xws ib sim	20-22 XE
Cov neeg uas lub cev hnyav ua cov hauj lwm sedentary	15-18 XE
Mob ntshav qab zib hom: laus dua 50 xyoo,	12-14 XE
Cov neeg uas rog rog 2A degree (BMI = 30-34.9 kg / m2) 50 xyoo, kev tawm dag zog lub cev, BMI = 25-29.9 kg / m2	10 XE
Cov neeg uas rog rog 2B degree (BMI 35 kg / m2 lossis ntau dua)	6-8 XE

Yuav ua li cas thiaj suav cov qhob cij

Thaum yuav cov khoom ntim hauv ib lub khw, koj xav tau ntau ntawm cov khoom noj carbohydrates ib 100 g, qhia hauv daim ntawv lo muab faib ua 12 feem. Qhov no yog yuav ua li cas cov khob cij qhob rau cov ntshav qab zib tau laij, thiab lub rooj yuav pab tau.

Qhov nruab nrab ua kom ntau carbohydrate yog 280 g ib hnub. Qhov no yog hais txog 23 XE. Khoom hnyav yog xam los ntawm qhov muag. Calorie cov ntsiab lus tsis cuam tshuam rau cov ntsiab lus ntawm chav ua mov ci.

Thoob plaws ib hnub, faib ib qho 1 XE yuav tsum muaj qhov sib txawv ntawm cov kua dej:

thaum sawv ntxov - 2 chav nyob,
thaum noj su - 1.5 units,
thaum yav tsaus ntuj - 1 chav nyob.

Qhov tau noj ntawm cov tshuaj insulin nyob ntawm qhov ua rau lub cev, lub cev ua si, hnub nyoog thiab cov neeg rhiab rau lub cev.

Dab tsi yog txhua hnub xav tau ntawm XE

Ntawm hom 1 mob ntshav qab zib, tus txiav ua tsis tau tsim insulin txaus los zom cov carbohydrates. Hauv ntshav qab zib hom 2, tiv thaiv kab mob rau cov tshuaj insulin tshwm sim.

Mob ntshav qab zib muaj ntau yam tshwm sim thaum cev xeeb tub los ntawm cov teeb meem metabolic. Nws ploj lawm tom qab yug menyuam.

Tsis hais hom mob ntshav qab zib, cov neeg mob yuav tsum ua raws li kev noj haus. Txhawm rau kom paub tseeb cov khoom noj tau txo, cov khob cij siv rau cov ntshav qab zib.

Cov neeg uas muaj ntau cov kev tawm dag zog sib txawv yuav tsum muaj tus nqi ntawm cov khoom noj txhua hnub kom hnyav.

Cov lus ntawm kev noj txhua hnub ntawm chav nyob qhob cij hauv cov neeg ntawm ntau yam kev ua

Tus nqi txhua hnub ntawm XE yuav tsum tau faib ua 6 zaub mov noj. Qhov tseem ceeb yog peb qho:

noj tshais - txog 6 XE,
yav tav su tshuaj yej - tsis ntau tshaj 6 XE,
noj hmo - tsawg dua 4 XE.

Cov XE ntxiv yog faib rau cov khoom noj txom ncauj tau nruab nrab. Feem ntau ntawm cov carbohydrate load ntog rau thawj cov zaub mov. Nws tsis pom zoo kom haus ntau dua 7 ib zaug.Kev noj cov ntshav ntau dhau ntawm XE ua rau cov ntshav qab zib nce siab. Kev noj zaub mov zoo muaj 15-20 XE. Qhov no yog qhov zoo tshaj ntawm cov nyiaj carbohydrates uas them rau cov kev xav tau txhua hnub.

Chav nyob qhob cij rau ntshav qab zib

Qhov thib ob ntawm ntshav qab zib yog tus cwj pwm los ntawm ntau cov kev txuam nrog cov rog. Yog li, qhov muab xam ntawm cov khoom noj carbohydrate feem ntau yuav tsum muaj kev txhim kho ntawm cov khoom noj kom zom tau yooj yim. Kev noj txhua hnub ntawm XE yog los ntawm 17 txog 28.

Cov khoom noj siv mis, cereals, zaub thiab txiv hmab txiv ntoo, nrog rau cov khoom qab zib, tuaj yeem noj tau rau hauv kev sim.

Feem ntau ntawm cov carbohydrates yuav tsum yog cov zaub mov yuav tsum yog zaub, hmoov nplej thiab khoom noj siv mis. Cov txiv hmab txiv ntoo thiab khoom qab zib tsis pub tshaj 2 XE nyob rau ib hnub.

Lub rooj nrog cov zaub mov noj ntau dua thiab cov ntsiab lus ntawm chav ua mov ci nyob hauv lawv yuav tsum nco ntsoov tuav ntawm tes.

Mis los tso cov lus

Cov khoom noj siv mis ua kom muaj kev kub ntxhov sai, ua kom lub cev nrog cov khoom noj muaj txiaj ntsig zoo, tswj kom muaj cov ntshav qab zib kom tsawg.

Sau cov khoom noj siv mis	Dab tsi 1 XE sib raug?
Cov mis nyoos thiab ci	iav tsis tiav
Kefir	iav puv
Qab zib acidophilus	ib nrab khob
Cov tshuaj nplaum	iav tsis tiav
Qab zib txiv ntoo yogurt	tsis ntau tshaj 70 ml
Lub ntuj tsis muaj qab zib yogurt	iav puv
Yogurt	ib khob
Mis nyuj khov nyob rau hauv lub khob	tsis pub tshaj 1 qho
Qab zib curd yam tsis muaj raisins	100 grams
Qab zib curd nrog raisins	txog 40 g
Tsis muaj piam thaj rau cov mis nyuj	tsis pub ntau tshaj ib feem peb ntawm can
Cov qhob noom xim kasfes-coated me nyuam cheese	ib nrab cheese

Cov ntsiab lus rog ntawm cov khoom siv mis nyuj yuav tsum tsis pub tshaj 20%. Kev siv txhua hnub - tsis ntau tshaj ib nrab ntawm ib liter.

Nplej thiab zaub mov noj lub rooj

Cereals yog ib qhov chaw ntawm ua kom tau carbohydrates. Lawv ua rau lub hlwb, cov leeg thiab cov plab hnyuv siab raum. Rau ib hnub nws tsis pom zoo kom haus ntau dua 120 grams ntawm cov khoom lag luam hmoov.

Kev siv cov hmoov txhuv ntau dhau ua rau cov ntshav qab zib thaum ntxov.

Chav tsev mov ci (XE)

Ib tug neeg ib txwm xav tau txog 18-24 chav ua mov ci ib hnub, uas yuav tsum tau muab faib 5-6 pluas noj : rau pluas tshais, su thiab hmo koj yuav tsum haus 3-4 chav nyob, rau tshuaj yej rau yav tav su - 1-2 chav nyob.

Rau ib qho ntawm cov zaub mov no koj tsis tuaj yeem noj ntau dua 7 XE. Feem coob ntawm cov khoom noj ua muaj carbohydrate yuav tsum tau noj ua ntej 12 tsaus ntuj.

Chav nyob qhob cij hauv cov khoom noj siv mis

Khoom	Cov khoom lag luam hauv 1 XE
mis nyuj (cov rog cov ntsiab lus)	1 khob (250ml)
kefir (cov rog ntxiv)	1 khob (250ml)
kua mis nyeem qaub (tej cov ntsiab lus rog)	1 khob (250ml)
kua mis nyeem qaub (tej cov ntsiab lus rog)	1 khob (250ml)
lee (cov ntsiab lus rog)	1 khob (250ml)
cov mis ua kua	110 ml
curd nrog raisins	40 grams
curd qab zib loj	100 grams
mis nyuj khov	65 grams
cheesecake	1 nruab nrab
dumplings nrog tsev cheese	2-4 pcs

Ntshav qab zib-pom zoo cov lus zaub

Zaub ntsuab yog qhov uas muaj cov vitamins thiab antioxidant. Lawv tuav lub redox tshuav nyiaj, thiab tiv thaiv qhov tshwm sim ntawm ntshav qab zib muaj teeb meem. Cov nroj tsuag fiber cuam tshuam nrog kev nqus ntawm cov piam thaj.

Kev kho cua sov ntawm cov zaub nce cov glycemic Performance index. Koj yuav tsum tau txwv qhov kev nkag ntawm rhaub carrots thiab beets. Cov zaub mov no muaj ntau npaum li cas ntawm cov qhob cij.

Lub rooj ntawm tso cai berries rau ntshav qab zib

Cov txiv ntoo tshiab muaj cov vitamins, cov zaub mov thiab lwm yam. Lawv saturate lub cev nrog cov tshuaj uas tsim nyog uas ua rau kom ua sai ntawm cov metabolism hauv lub ntsiab.

Ib nrab ntawm cov txiv neej ua rau lub cev ua kom tso cov kua dej tawm los ntawm cov txiav, kho cov ntshav qabzib.

Txiv mab txiv ntoo lub rooj

Cov nyob hauv cov txiv hmab txiv ntoo muaj cov ntoo fiber ntau, cov vitamins thiab cov zaub mov. Lawv txhawb cov plab hnyuv kom ua lub zog, ua kom lub cev tsis muaj zog.

Cov npe txiv	Cov khoom lag luam hauv 1 XE
Apricots	4 cov txiv hmab txiv ntoo hauv nruab nrab
Cherry plum	hais txog 4 txiv hmab txiv ntoo nruab nrab
Plums	4 lub plav xiav
Cwjmem	1 tus me pear
Cov txiv apples	1 nruab nrab taub kua
Tsawb	ib nrab ib me txiv hmab txiv ntoo
Txiv kab ntxwv	1 txiv kab ntxwv
Txiv duaj	15 cov txiv ntoo siav
Grenades	1 cov txiv ntoo nruab nrab
Kab zuag	3 cov txiv hmab txiv ntoo tsis muaj qab zib
Pineapples	1 daim
Txiv duaj	1 lub txiv siav
Pauj kev chim	1 me me persimmon
Qab zib txiv ntoo	10 lub txiv ntoo liab
Feijoa	10 daim

Yog tias ua tau, qab zib yuav tsum zam. Txawm tias ib qho me me ntawm cov khoom lag luam muaj ntau cov carbohydrates. Pab pawg no cov khoom tsis muaj cov txiaj ntsig tseem ceeb.

Nws raug nquahu kom tsis txhob siv cov kib, nqaij thiab nqaij rog. Nws muaj cov roj fatty acids uas yog, uas nyuaj rau zom thiab nyuaj rau nqus.

Ntshav qab zib cov khoom noj uas pom zoo

Lub hauv paus ntawm kev noj zaub mov noj txhua hnub yuav tsum yog cov khoom noj uas muaj qhov tsawg ntawm XE. Hauv cov zaub mov noj txhua hnub, lawv sib faib yog 60%. Cov khoom no suav nrog:

Cov nqaij uas muaj rog tsawg (noj nqaij qaib thiab nqaij nyug),
ntses
qaib qe
zucchini
radish
radish
zaub xas lav nplooj
zaub ntsuab (dill, zaub txhwb qaib),
ib lub txiv ntoo
tswb neeb
txaij
dib
Txiv lws suav
nceb
ntxhia dej.

Cov neeg mob ntshav qab zib yuav tsum nce ntxiv ntawm cov nqaij ntshiv kom txog peb zaug hauv ib as thiv. Ntses muaj protein thiab fatty acids uas yog cov rog tsawg. Qhov no txo txoj kev pheej hmoo ntawm kev tsim cov hlab ntsha tawg, plawv nres, thromboembolism.

Thaum muab tso ua ke ib qho kev noj haus txhua hnub, cov ntsiab lus ntawm cov khoom noj muaj piam thaj ntau hauv cov zaub mov noj tau raug suav nrog. Cov zaub mov no suav nrog:

Noj zaub mov nqaij muaj protein thiab cov zaub mov tseem ceeb. Tsis muaj khob cij. Txog li 200 g ntawm nqaij yog pom zoo rau ib hnub. Nws tuaj yeem siv rau hauv cov tais diav ntau. Qhov no yuav siv mus rau hauv tus account ntxiv cov khoom sib xyaw uas yog ib feem ntawm cov zaub mov txawv.

Cov zaub mov uas tsis muaj glycemic Performance index yuav tsis ua mob rau lub cev thiab yuav txaus rau lub cev nrog cov vitamins thiab cov zaub mov zoo. Kev siv cov khoom noj uas muaj cov ntsiab lus XE tsawg yuav pab kom tsis txhob muaj suab thaj ntau, uas tiv thaiv qhov tshwm sim ntawm cov teeb meem ntawm cov khoom noj tsis haum rau lub cev.

Lub khob qhob cij yog dab tsi thiab vim li cas nws qhia?

Txhawm rau suav cov nyiaj hauv carbohydrates hauv zaub mov, muaj qhov tshwj xeeb ntsuas - chav ua lub ncuav (XE). Qhov kev ntsuas no tau txais nws lub npe vim hais tias cov nqaj ntawm cov ncuav ci tau ua nws cov khoom pib - cov hlais me me "txiav" li ntawm ib nrab ntawm 1 cm tuab. Cov nplais no (nws qhov hnyav yog 25 g) muaj 12 g ntawm carbohydrate. Raws li, 1XE yog 12 g ntawm carbohydrates nrog kev noj haus muaj fiber ntau (fiber), suav nrog. Yog tias muaj fiber ntau tsis suav, ces 1XE yuav muaj 10 g ntawm carbohydrates. Muaj cov teb chaws, piv txwv li Asmeskas, qhov twg 1XE yog 15 g ntawm carbohydrates.

Koj tseem tuaj yeem nrhiav lwm lub npe ntxiv rau chav ua khob cij - chav ua noj carbohydrate, chav muaj hmoov txhuv nplej siab.

Qhov xav tau ntawm kev xav txog ntawm tus nqi ntawm cov carbohydrates hauv cov khoom lag luam tshwm sim vim qhov xav tau los suav cov koob tshuaj insulin muab rau tus neeg mob, uas yog ncaj qha nyob ntawm qhov loj ntawm carbohydrates noj. Qhov no feem ntau txhawj xeeb txog cov mob ntshav qab zib insulin, xws li hom 1 ntshav qab zib noj insulin txhua hnub ua ntej noj mov 4-5 zaug hauv ib hnub.

Nws tau tsim tsa hais tias kev siv ntawm ib chav ua mov ci ua rau muaj kev nce ntxiv hauv cov ntshav qabzib los ntawm 1.7-2.2 mmol / l. Yuav kom coj tawm tus nqi dhia no koj xav tau 1-4 units. tshuaj insulin nyob ntawm lub cev qhov hnyav. Muaj cov ntaub ntawv hais txog tus nqi XE rau hauv cov zaub mov, cov ntshav qab zib tau tuaj yeem suav nws tus kheej ntau npaum li cas cov tshuaj insulin nws yuav tsum tau txhaj kom cov zaub mov tsis ua rau muaj kev cuam tshuam. Tus nqi ntawm cov tshuaj hormones xav tau, ntxiv rau, nyob ntawm lub sijhawm ntawm hnub. Thaum sawv ntxov, nws yuav siv li ob npaug ntxiv rau yav tsaus ntuj.

Rau cov neeg mob ntshav qab zib mellitus, tsis yog tsuas yog cov concentration ntawm cov carbohydrates hauv cov zaub mov uas lawv noj yog qhov tseem ceeb, tab sis kuj tseem nyob rau lub sijhawm lub sijhawm cov tshuaj no txo cov piam thaj thiab nkag mus rau cov ntshav. Qhov ntsuas ntawm cov piam thaj ntawm qib dhau los tom qab noj ib qho khoom tshwj xeeb hu ua glycemic index (GI).

Cov zaub mov uas muaj roj ntau hauv lub cev (khoom qab zib) ua rau muaj qhov siab ntawm kev hloov pauv ntawm carbohydrates rau cov piam thaj, hauv cov hlab ntsha nws cov ntaub ntawv hauv qhov ntau thiab tsim cov qib siab.Yog tias cov khoom muaj qes glycemic index (zaub) nkag mus rau hauv lub cev, cov ntshav yuav khov nrog cov piam thaj maj mam, qhov txawv ntawm nws qib tom qab noj mov tsis muaj zog.

Yuav ua li cas yuav ua rau nws?

Nqaij khoom noj txhua lub sijhawm tsis tsim nyog! Cov kws tshawb fawb tau kawm txog cov khoom thiab suav sau lub rooj ntawm cov carbohydrates lossis Chav Ua Mov Ci - XE hauv lawv rau cov neeg muaj ntshav qab zib.

Rau 1 XE, tus nqi ntawm cov khoom muaj 10 g ntawm carbohydrates tau tshwm sim. Hauv lwm lo lus, raws li cov kab ke XE, cov khoom lag luam uas koom nrog pab pawg uas nce ntshav qab zib cov ntshav yuav suav tau

Cov pob kws (mov ci, buckwheat, oats, millet, barley, txhuv, nplej zom, mij),
txiv hmab txiv ntoo thiab kua txiv ntoo,
mis nyuj, kefir thiab lwm cov khoom ua kua mis (tshwj tsis yog cov nqaij npuas muaj roj cheese),
raws li tau zoo raws li qee hom zaub - qos yaj ywm, pob kws (taum pauv thiab taum mog - hauv qhov ntau).
tab sis, ntawm chav kawm, chocolate, ncuav qab zib, khoom qab zib - yeej muaj qhov tsis zoo rau kev noj zaub mov txhua hnub, kua txiv qaub thiab qab zib ntshiab - yuav tsum nruj me ntsis hauv kev noj zaub mov thiab siv tsuas yog muaj ntshav qab zib tsawg (txo cov ntshav qab zib).

Cov theem ntawm kev ua noj yuav ua rau kev cuam tshuam txog ntshav qab zib cov ntshav. Yog li, piv txwv li, cov qos yaj ywm mashed yuav ua rau cov ntshav qab zib sai dua li cov qos yaj ywm siav los yog kib. Cov kua txiv hmab txiv ntoo ua rau cov ntshav qab zib nce siab ntau dua piv rau cov kua noj, nrog rau cov nplej uas tsis tau ua tiav. Cov rog thiab cov zaub mov txias ua rau qeeb dua qhov kev nqus ntawm cov piam thaj, thiab ntsev nce siab.

Rau qhov yooj yim ntawm kev suav ua noj ua haus, muaj cov ntxhuav tshwj xeeb ntawm Chav Nyob Cij, uas muab cov ntaub ntawv ntawm cov naj npawb ntawm cov khoom sib txawv carbohydrate-muaj cov khoom muaj 1 XE (Kuv yuav muab rau hauv qab no).

Nws yog qhov tseem ceeb heev uas yuav tau kawm seb yuav txiav txim siab XE npaum li cas hauv cov zaub mov koj noj!

Muaj ntau tus naj npawb ntawm cov khoom uas tsis cuam tshuam rau cov ntshav qab zib:

cov no yog zaub - txhua hom zaub qhwv, radish, carrots, txiv lws suav, dib, kua txob liab thiab ntsuab (tshwj tsis yog qos thiab pob kws),

zaub ntsuab (sorrel, dill, zaub txhwb qaib, zaub xas lav, thiab lwm yam), nceb,

butter thiab zaub roj, mayonnaise thiab lard,

nrog rau ntses, nqaij, nqaij qaib, qe thiab lawv cov khoom lag luam, tsev cheese thiab tsev cheese,

neeg rau hauv ib qho nyiaj tsawg (txog li 50 g).

Kev qaug zog hauv qab zib muab cov taum pauv, taum pauv thiab taum pauv hauv ib qho me me ntawm ib sab zaub mov (nce txog 7 tbsp. L)

Muaj pes tsawg pluas noj nyob rau hnub ntawd?

Yuav tsum muaj 3 pluas noj tseem ceeb, nrog rau kev ua tau zaub mov hauv nruab nrab, qhov khoom noj txom ncauj tau so ntawm 1 txog 3, i.e. Hauv tag nrho, yuav muaj 6 pluas noj. Thaum siv cov tshuaj insulins ultrashort (Novorapid, Humalog), noj khoom txom ncauj yog ua tau. Qhov no yog kev tso cai yog tias tsis muaj ntshav qab zib thaum dhia khoom txom ncauj (txo cov ntshav qab zib).

Txhawm rau kom correlate tus nqi ntawm cov zom carbohydrate nrog cov koob tshuaj sai ntawm lub cev insulin muab,

tau tsim txoj kab ke ntawm cov chav ua mov ci.

Txhawm rau ua qhov no, koj yuav tsum rov qab mus rau lub ncauj lus "Khoom Noj Khoom Noj", suav cov khoom noj txhua hnub ntawm cov zaub mov tsis zoo, noj 55 lossis 60% ntawm nws, txiav txim seb muaj pes tsawg kilocalories uas yuav tsum tuaj nrog carbohydrates.
Tom qab ntawd, faib cov nqi no los ntawm 4 (txij li 1 g ntawm carbohydrates muab 4 kcal), peb tau txais cov nyiaj niaj hnub ntawm carbohydrates hauv grams. Paub tias 1 XE yog sib npaug nrog 10 gram ntawm cov carbohydrates, faib cov txiaj ntsig niaj hnub no ntawm carbohydrates los ntawm 10 thiab tau txais txhua hnub ntawm XE.

Piv txwv li, yog tias koj yog tus txiv neej thiab ua haujlwm lub cev ntawm qhov chaw tsim kho, ces koj cov lus qhia hauv calorie txhua hnub yog 1800 kcal,

60% ntawm nws yog 1080 kcal. Faib 1080 kcal rau 4 kcal, peb tau 270 grams carbohydrates.

Muab faib 270 grams los ntawm 12 grams, peb tau txais 22.5 XE.

Rau tus poj niam ua haujlwm lub cev - 1200 - 60% = 720: 4 = 180: 12 = 15 XE

Tus txheej txheem rau tus poj niam laus thiab kom tsis txhob hnyav yog 12 XE. Noj tshais - 3XE, noj su - 3XE, noj hmo - 3XE thiab rau khoom noj txom ncauj 1 XE

Yuav faib cov chav nyob thoob plaws ib hnub li cas?

Muab qhov pom ntawm 3 pluas mov loj (noj tshais, noj su thiab noj hmo), feem ntau ntawm cov carbohydrates yuav tsum tau faib rau lawv,

noj rau hauv cov ntsiab lus ntawm kev noj zaub mov zoo (ntau dua - hauv thawj ib nrab ntawm lub hnub, tsawg dua - yav tsaus ntuj)

thiab, ntawm chav kawm, muab koj qab los noj mov.

Nws yuav tsum tau yug los hauv lub siab tias thaum ib pluas noj nws tsis pom zoo kom noj ntau dua 7 XE, vim tias ntau cov khoom noj carbohydrates koj noj ntawm ib pluag mov, qhov ntau dua ntawm glycemia thiab qhov koob tshuaj luv luv insulin yuav nce.

Thiab cov koob tshuaj ntawm luv luv, "zaub mov", insulin, muab ib zaug, yuav tsum tsis pub ntau tshaj 14 units.

Yog li, kwv yees kev faib tawm ntawm carbohydrates ntawm cov zaub mov tseem ceeb tuaj yeem ua raws li hauv qab no:

3 XE rau pluas tshais (piv txwv li oatmeal - 4 diav (2 XE), ib qho qhaub cij nrog cheese lossis nqaij (1 XE), cov tsev so uas tsis muaj qab zib nrog cov tshuaj yej ntsuab lossis kas fes nrog qab zib.
Noj su - 3 XE: zaub qhwv kua zaub nrog kua qab (tsis suav los ntawm XE) nrog 1 daim ncuav (1 XE), nqaij npuas nqaij los yog ntses nrog zaub nyias hauv cov roj zaub, tsis muaj qos yaj ywm, pob kws thiab legumes (tsis suav los ntawm XE), mashed qos yaj ywm - 4 tablespoons (2 XE), ib khob ntawm unsweetened compote
Noj hmo - 3 XE: zaub omelet ntawm 3 lub qe thiab 2 txiv lws suav (tsis suav los ntawm XE) nrog 1 daim ncuav (1 XE), kua mis qab zib 1 khob (2 XE).

Yog li, hauv tag nrho peb tau txais 9 XE. "Thiab lwm qhov 3 XEs nyob qhov twg?" Koj nug.

Cov XE ntxiv yuav siv tau rau lub sijhawm ua khoom noj txom ncauj nruab nrab ntawm cov zaub mov tseem ceeb thiab hmo ntuj. Piv txwv li, 2 XE nyob rau hauv daim ntawv ntawm 1 lub txiv tsawb tuaj yeem noj 2.5 teev tom qab noj tshais, 1 XE nyob rau hauv daim ntawv ntawm lub txiv av txiv ntoo - 2.5 teev tom qab noj su thiab 1 XE thaum hmo ntuj, thaum 22.00, thaum koj txhaj koj "hmo" ntev li insulin. Cov.

Qhov so ntawm pluas tshais thiab su yuav tsum yog 5 teev, nrog rau thaum nruab nrab ntawm lub caij noj su thiab ua hmo.

Tom qab cov zaub mov tseem ceeb, tom qab 2.5 teev yuav tsum muaj khoom noj txom ncauj = 1 XE

Puas yog cov pluas noj nruab nrab thiab ib hmos uas yuav tsum tau txhaj rau txhua tus neeg uas tau txhaj tshuaj insulin?

Tsis xav tau ntawm txhua tus. Txhua yam yog tus neeg thiab nyob ntawm koj qhov kev kho mob ntawm kev kho mob insulin. Feem ntau ib qho yuav tau ntsib qhov xwm txheej zoo li no thaum tib neeg noj tshais thiab noj su thiab tsis xav noj txhua 3 teev tom qab noj mov, tab sis, nco ntsoov cov lus pom zoo kom muaj khoom noj txom ncauj thaum 11.00 thiab 16.00, lawv yuam “tsij” XE rau hauv lawv tus kheej thiab caum cuag cov piam thaj.

Yuav tsum tau noj zaubmov kom tsawg rau cov neeg uas muaj kev pheej hmoo ntshav qabzib 3 teev tomqab noj mov tas. Feem ntau qhov no tshwm sim thaum, ntxiv rau cov tshuaj insulin luv luv, insulin ntev ntev yog txhaj rau thaum sawv ntxov, thiab qhov siab dua nws cov koob tshuaj, ntau dua qhov mob ntshav qab zib nyob rau lub sijhawm no (lub sijhawm ntawm kev tso siab ntawm cov nyhuv siab tshaj plaws ntawm insulin luv thiab pib ntawm insulin ntev).

Tom qab noj su, thaum ntev ntev insulin yog nyob rau ntawm qhov siab tshaj ntawm kev ua thiab yog superimposed ntawm lub ncov ntawm kev ua ntawm luv luv insulin, muab ua ntej noj su, qhov ntxim nyiam ntawm hypoglycemia tseem nce thiab 1-2 XE yog qhov tsim nyog rau nws kev tiv thaiv. Thaum tsaus ntuj, thaum 22-23.00, thaum koj tswj cov tshuaj insulin ntev ntev, khoom noj txom ncauj hauv 1-2 1-2 XE (maj mam zom ) rau kev tiv thaiv hypoglycemia xav tau yog tias glycemia lub sijhawm no tsawg dua 6.3 mmol / l.

Nrog glycemia saum toj no 6.5-7.0 mmol / L, ib qho khoom noj txom ncauj thaum hmo ntuj tuaj yeem ua rau sawv ntxov hyperglycemia, vim tias yuav tsis muaj cov tshuaj insulin hmo ntuj txaus.
Cov zaub mov muaj txiaj ntsig tsim los txhawm rau tiv thaiv hypoglycemia thaum nruab hnub thiab hmo ntuj yuav tsum tsis pub ntau dua 1-2 XE, txwv tsis pub koj yuav kis hyperglycemia hloov hypoglycemia.
Rau cov pluas noj zaub mov nruab nrab tau coj los ua kev tiv thaiv kab mob hauv qhov nyiaj tsis ntau tshaj 1-2 XE, tshuaj insulin tsis ntxiv rau ntxiv.

Ntau cov ntsiab lus tau hais txog chav ua mov ci.
Tab sis vim li cas koj thiaj li yuav tsum muaj cuab kav suav lawv? Xav txog ib qho piv txwv.

Piv txwv koj muaj cov ntsuas ntshav qabzib thiab koj ntsuas glycemia ua ntej noj mov. Piv txwv li, koj, ib txwm, txhaj 12 units ntawm insulin uas koj tus kws kho mob tau noj, tau noj ib lub tais ntawm porridge thiab haus ib khob mis. Nag hmo koj kuj muab tib tug tshuaj thiab noj tib lub txiv mis thiab haus tib co mis, thiab tag kis koj yuav tsum ua ib yam nkaus.

Vim li cas? Vim tias sai li sai tau koj cuam tshuam los ntawm kev noj haus li ib txwm, koj cov glycemia ntsuas tam sim hloov, thiab lawv tsis zoo ib txwm lawm.Yog tias koj yog ib tus neeg tau paub kev paub thiab paub suav cov XE, kev hloov kev noj haus zoo li no yuav tsis txaus ntshai rau koj. Paub tias ntawm 1 XE muaj qhov nruab nrab ntawm 2 tus PIECES ntawm cov tshuaj insulin luv luv thiab paub txog suav cov XE, koj tuaj yeem hloov cov khoom sib xyaw, thiab yog li ntawd, cov koob tshuaj insulin raws li koj pom zoo, tsis muaj kev cuam tshuam cov nyiaj mob ntshav qab zib. Qhov no txhais tau hais tias hnub no koj tuaj yeem noj porridge rau 4 XE (8 tablespoons), 2 lub ncuav ntawm ncuav (2 XE) nrog cheese lossis nqaij rau pluas tshais thiab ntxiv cov insulin luv rau cov 6 XE 12 thiab tau txais txiaj ntsig zoo glycemic.

Tag kis sawv ntxov, yog tias koj tsis qab los noj mov, koj tuaj yeem txwv koj tus kheej rau ib khob dej tshuaj yej nrog 2 qhaub cij (2 XE) thiab nkag rau tsuas yog 4 ntu ntawm cov tshuaj insulin luv luv, thiab tib lub sijhawm tau txais txiaj ntsig zoo glycemic. Ntawd yog, txheej txheem ntawm chav nyob ntawm cov khob cij pab kom txhaj cov tshuaj insulin sai npaum li tsim nyog rau qhov nqus ntawm cov carbohydrates, tsis muaj ntau dua (uas yog fraught nrog hypoglycemia) thiab tsis muaj tsawg dua (uas yog fraught nrog hyperglycemia), thiab tswj hwm cov ntshav qab zib kom zoo.

Cov zaub mov tuaj yeem noj tau yam tsis muaj kev txwv

tag nrho cov zaub tsuas yog cov qos yaj ywm thiab pob kws

- cov zaub qhwv (txhua hom)
- lub dib
- nplooj xyoob
- Zaub ntsuab
- txiv lws suav
- kua txob
- zucchini
- txaij
- beets
- carrots
- taum ntsuab
- radish, radish, turnip - ntsuab peas (hluas)
- spinach, sorrel
- nceb
- tshuaj yej, kas fes tsis muaj qab zib thiab qab zib
- ntxhia dej
- haus rau ntawm cov piam thaj hloov

Cov zaub tuaj yeem noj cov nqaij nyoos, hau, ci, ci.

Kev siv cov rog (roj, mayonnaise, qaub cream) hauv kev npaj zaub mov zaub yuav tsum muaj tsawg heev.

Cov khoom noj uas yuav tsum tau noj kom tsawg

- Cov nqaij ntshiv
- Cov muaj roj tsawg
- mis thiab khoom noj muaj mis (muaj roj tsawg)
- cheese tsawg dua 30% rog
- tsev me cheese tsawg dua 5% rog
- qos yaj ywm
- pob kws
- khoom siav (peas, taum, lentils)
- cereals
- nplej zom
- khoom cij thiab bakery (tsis nplua nuj)

“Muaj pes nrab” txhais tau tias yog ib nrab ntawm koj li kev pabcuam ib txwm

Cov khoom lag luam yuav tsum raug cais tawm lossis txwv tsawg li ntau tau

- butter
- zaub roj *
- rog
- qaub cream, cream
- chees ntau dua 30% rog
- tsev cheese ua ntau dua 5% rog
- mayonnaise
- Cov nqaij rog, noj nqaij
- hnyuv ntxwm
- oily ntses
- daim tawv nqaij ntawm ib tug noog
- nyob kas poom nqaij, ntses thiab zaub hauv roj
- txiv ntoo, noob
- qab zib, zib ntab
- jam, jams
- khoom qab zib, chocolate
- khoom qab zib, khoom qab zib thiab lwm yam confectionery
- ncuav qab zib, pastry
- dej khov
- dej qab zib (Coca-Cola, Fanta)
- dej cawv

Yog tias ua tau, xws li hom kev ua noj ua haus zoo li kib yuav tsum tau muab cais tawm.
Sim siv cov tais diav uas tso cai rau koj ua noj yam tsis ntxiv cov rog ntxiv.

* - zaub roj yog qhov tseem ceeb ntawm kev noj zaub mov kom zoo nyob rau niaj hnub, txawm li cas los xij, nws txaus siv nyob rau hauv cov khoom me me.

Lub khob cij qhob cij yog lub tswv yim nthuav tawm hauv endocrinology rau kev suav qhov tseeb ntawm kev noj haus thiab koob tshuaj insulin rau tus neeg mob. 1 lub khob cij muab sib npaug zos rau 12 gram carbohydrate thiab yuav tsum muaj 1-4 pawg ntawm cov tshuaj insulin rau nws qhov tshwm sim.

Mob ntshav qab zib mellitus yog ib qho kab mob endocrine cuam tshuam nrog kev hnov lus tsis zoo ntawm qabzib. Thaum xam xyuas cov khoom noj khoom haus, tsuas yog tus nqi ntawm cov carbohydrates noj yog coj mus rau hauv tus account. Txhawm rau xam qhov hnyav ntawm lub cev, lub khob cij siv rau cov ntshav qab zib.

Xaus

Kev ntsuas khoom noj kom zoo rau ntshav qab zib tiv thaiv kev loj hlob ntawm cov teeb meem loj. Txhawm rau suav cov kev noj mov rau txhua hnub, nws yog qhov tsim nyog yuav tsum muaj phau ntawv sau cia thiab sau cov khoom noj tsis tau. Raws li qhov no, tus kws kho mob sau cov tshuaj insulin kom tsawg thiab ntev ntev. Qhov ntau npaum no yog xaiv tau ib tus zuj zus raws li kev tswj hwm ntawm cov ntshav glycemia.

Koj kuj yuav nyiam.

Cov qub lus "insulin-dependant" thiab "insulin-ywj siab" mob ntshav qab zib "World Health Organization" tau thov kom tsis txhob siv ntxiv vim muaj qhov sib txawv hauv cov txheej txheem kev txhim kho ntawm cov no ob yam kabmob sib txawv thiab lawv tus kheej qhov kev ua kom pom tseeb, nrog rau qhov tseeb ntawm qee theem ntawm tus neeg mob lub neej, kev hloov ntawm insulin-nyob rau hauv daim ntawv mus rau ib daim ntawv nrog kev ua tiav ntawm kev siv tshuaj insulin thiab kev ua neej nyob ntawm kev txhaj tshuaj ntawm cov tshuaj no yog ua tau.

Cov yam ntxwv ntawm ntshav qab zib hom II

Cov kab mob ntawm cov khoom noj tsis haum ntawm cov khoom noj carbohydrates kuj tseem cuam tshuam nrog T2DM, nrog ob qho tib si tshaj tawm insulin tsis kam (cuam tshuam los ntawm cov tshuaj insulin rau sab hauv lossis sab nraud ntawm cov nqaij mos) thiab kev tsim kho tsis zoo ntawm lawv tus kheej insulin nrog sib txawv ntawm kev sib txheeb ntawm lawv. Tus kab mob loj hlob, raws li txoj cai, maj mam, thiab nyob rau hauv 85% ntawm cov neeg mob nws tau txais los ntawm niam txiv. Nrog rau cov xwm txheej hnyav, cov neeg laus dua 50 xyoo tau mob T2DM nrog yuav luag tsis muaj kev zam.

Kev Ua Neej T2DM pab rau rog dhau , tshwj xeeb tshaj yog lub plab hom, nrog kev cia siab ntawm visceral (sab hauv) rog, thiab tsis rog rog.

Cov kev sib raug zoo ntawm ob hom kev sib txuam roj hauv lub cev tuaj yeem tshawb pom los ntawm kev txheeb xyuas kab mob hauv lub tsev hauv cov chaw tshwj xeeb, lossis (muaj tsawg heev) kev ntsuas cov roj hauv tsev-rog nrog cov kev ua haujlwm ntawm kwv yees kwv yees tus nqi ntawm visceral rog.

Hauv T2DM, kev ua rog rau tib neeg lub cev, thiaj li yuav kov yeej cov ntaub so ntswg insulin tsis kam, raug yuam kom muaj kev nce qib ntawm cov tshuaj insulin hauv cov ntshav piv rau ib txwm, uas ua rau lub cev txo ntawm cov pancreatic reserves rau insulin ntau lawm. Insulin tsis kam ua rau muaj kev nce ntxiv ntawm cov roj khov thiab tsis txaus.

Thaum pib thawj zaug ntawm kev txhim kho ntawm T2DM, qhov txheej txheem yuav rov ua tau los ntawm kev kho cov khoom noj khoom haus thiab qhia kev ua kom lub cev ua haujlwm tsis pub dhau qhov ntxiv (mus rau theem ntawm cov metabolism hauv tsev neeg ib txwm muaj thiab kev tsim tawm) txhua hnub tau noj 200-250 kcal ntawm lub zog hauv aerobic ce hom, uas sib haum rau kwv yees li kev ua si:

taug kev 8 km
Nordic taug kev 6 km
khiav tsev 4 km.

Ntau npaum li cas carbohydrate noj nrog cov ntshav qab zib hom II

Lub hauv paus ntsiab lus ntawm kev noj zaub mov zoo hauv T2DM yog qhov kev txo qis ntawm kev cuam tshuam ntawm cov khoom noj hauv lub cev rau qhov kev cai, uas tus neeg mob xav tau qee yam kev qhia tus kheej nrog kev hloov pauv hauv kev ua neej.

Nrog kev ua haujlwm ntawm cov ntshav qabzib hauv cov neeg mob, txhua hom metabolism pib txhim kho, tshwj xeeb, cov ntaub so ntswg pib nqus zoo dua cov piam thaj, thiab txawm tias (qee tus neeg mob) rov qab kho (rov ua dua tshiab) cov txheej txheem hauv cov txiav ua ke. Hauv lub caij nyoog ua ntej insulin, kev noj haus yog kev kho mob ntshav qab zib nkaus xwb, tab sis nws tus nqi tsis tau poob qis hauv peb lub sijhawm. Qhov xav tau los sau tshuaj rau cov ntshav qab zib kom tsawg hauv daim ntawv ntawm cov ntsiav tshuaj mus rau tus neeg mob tshwm sim (lossis mob siab) tsuas yog tias cov piam thaj hauv siab tsis txo qis tom qab kev noj zaub mov zoo thiab kev ua kom lub cev yuag. Yog tias cov tshuaj txo cov ntshav qab zib tsis pab, tus kws kho mob sau tawm kho cov tshuaj insulin.

Ntshav taw - yog dab tsi? Puas yog nws tuaj yeem kho nyob hauv tsev?

Qee zaum cov neeg mob raug yaum kom tso tseg cov suab thaj yooj yim, tab sis kev tshawb fawb soj ntsuam tsis paub tseeb txog qhov kev hu no. Cov piam thaj hauv cov khoom noj ntawm cov zaub mov nce glycemia (piam thaj hauv cov ntshav) tsis siab dua qhov sib npaug ntawm cov hmoov txhuv nplej siab hauv calories thiab qhov hnyav. Yog li, cov lus qhia rau kev siv cov ntxhuav tsis txaus ntseeg. glycemic Performance index (GI) cov khoom lag luam, tshwj xeeb tshaj yog vim qee tus neeg mob nrog T2DM tau ua tiav lossis tsis muaj qab zib ntawm cov khoom qab zib tsis tshua zoo.

Txij lub sijhawm, noj khaub noom lossis khoom qab zib tsis pub tus neeg mob xav tias lawv muaj kev tsis zoo (tshwj xeeb vim tias nws tsis nyob ntawd). Ntawm qhov tseem ceeb tshaj li GI cov khoom yog lawv tus naj npawb tag nrho, cov khoom noj uas muaj nyob hauv lawv yam tsis tas yuav faib ua cov qauv yooj yim thiab cov nyom. Tab sis tus neeg mob yuav tsum paub tag nrho cov nyiaj uas tau txais cov nyiaj carbohydrates ib hnub, thiab tsuas yog tus kws kho mob tuaj koom tuaj yeem kho tus neeg no qhov tseeb, raws li kev tshuaj ntsuam thiab kev soj ntsuam. Nrog rau cov ntshav qab zib, qhov feem ntawm cov carbohydrates hauv tus neeg mob lub cev kev noj haus tuaj yeem txo qis (nce txog 40% hauv calories tsis yog li 55%), tab sis tsis qis dua.

Tam sim no, nrog txoj kev loj hlob ntawm daim ntawv thov rau lub xov tooj ntawm tes, uas tso cai, los ntawm kev siv yooj yim, kom paub cov khoom noj hauv carbohydrates hauv cov khoom noj uas tau npaj tseg, cov nyiaj no tuaj yeem tsim ncaj qha rau hauv grams, uas yuav xav tau ua ntej qhov kev hnyav ntawm cov khoom lag luam lossis tais, kawm daim ntawv lo (piv txwv, protein ntau), Kev pab ntawm cov ntawv qhia zaub mov ntawm cov tuam txhab ua khoom noj, lossis kev paub txog qhov hnyav thiab muaj pes tsawg leeg ntawm kev muab zaub mov noj raws li kev paub.

Txoj kev ua neej zoo sib xws tam sim no, tom qab kuaj pom, yog koj tus qauv, thiab qhov no yuav tsum tau txais.

Chav tsev qhob cij - nws yog dab tsi

Keeb kwm, ua ntej lub caij ntawm iPhones, cov txheej txheem sib txawv rau kev xam cov zaub mov carbohydrates tau tsim - dhau los ntawm chav ua mov ci (XE), tseem hu ua carbohydrate cov chav nyob Cov. Chav nyob qhob cij rau cov ntshav qab zib hom 1 tau qhia rau qhov ntsuas qhov ntsuas cov tshuaj insulin uas yuav tsum tau ua rau kom ua kom tau cov carbohydrate. 1 XE yuav tsum muaj 2 yam tshuaj tua kab mob rau thaum yav sawv ntxov, 1.5 thaum noj su, thiab tsuas yog 1 thaum yav tsaus ntuj. Qhov nqus ntawm cov carbohydrates hauv qhov nyiaj ntawm 1 XE nce glycemia los ntawm 1.5-1.9 mmol / L.

Tsis muaj lub ntsiab lus meej ntawm XE, peb muab ntau tus lej keeb kwm txhais cov ntsiab lus. Chav tsev qhob cij tau qhia los ntawm cov kws kho mob German, thiab txog xyoo 2010 nws tau txhais tias yog qhov nyiaj ntawm cov khoom muaj 12 g ntawm zom zom (thiab yog li nce glycemia) carbohydrates nyob rau hauv daim ntawv ntawm cov suab thaj thiab qab zib. Tab sis nyob hauv Switzerland XE tau pom tias muaj 10 g ntawm carbohydrates, thiab hauv cov teb chaws Askiv hais lus nws yog 15 g. Qhov tsis sib xws hauv cov lus txhais tau ua rau qhov tseeb tias txij xyoo 2010 tau pom zoo kom tsis txhob siv lub tswvyim ntawm XE hauv Tebchaws Yelemees.

Hauv Lavxias, ntseeg tau tias 1 XE sib raug rau 12 g ntawm carbohydrates zom, lossis 13 g ntawm carbohydrates, coj mus rau hauv tus account kev noj haus cov tshuaj fiber ntau hauv cov khoom lag luam. Kev paub txog qhov feem pua no tso cai rau koj kom koj txhais tau yooj yim (ntxaws hauv koj lub siab, raws nraim ntawm lub laij lej ua rau hauv lub xov tooj txawb) XE mus rau hauv cov roj carbohydrates thiab hloov ua lwm yam.

Ua piv txwv, yog tias koj noj 190 g ntawm persimmon nrog cov paub carbohydrate cov ntsiab lus ntawm 15.9%, koj noj 15.9 x 190/100 = 30 g ntawm carbohydrates, lossis 30/12 = 2.5 XE. Yuav ua li cas thiaj xav txog XE, mus rau qhov ze feem kaum ntawm ib feem, los yog puag ncig rau cov zauv - koj txiav txim siab. Hauv ob qho xwm txheej, qhov nruab nrab "nruab nrab" hauv ib hnub yuav txo.

Dab tsi yuav tsum yog cov roj ntshav qabzib feem ntau?

Tus nqi ntawm XE uas tau npaj rau hnub yuav tsum tau faib kom yog raws li cov zaub mov noj thiab zam kom tsis txhob tau cov khoom noj uas muaj “cov khoom noj txom ncauj” nruab nrab ntawm lawv. Ua piv txwv, nrog "kev coj ua" txhua hnub ntawm 17-18 XE (rau cov neeg mob ntshav qab zib, cov kws kho mob pom zoo txog 15-20 XE ib hnub), lawv yuav tsum faib raws li hauv qab no:

tshais 4 XE,
noj su 2 XE,
noj su 4-5 XE,
khoom txom ncauj yav tav su 2 XE,
noj hmo 3-4 XE,
"Ua ntej yuav mus pw" 1-2 XE.

Nyob rau hauv txhua kis, koj yuav tsum tsis txhob noj ntau dua 6-7 XE hauv ib pluag mov. Txawm tias lub ncuav biscuit uas hnyav 100 g haum rau qhov kev txwv no. Tau kawg, ib qho yuav tsum tau txiav txim siab seb qhov tseem ceeb XE txhua hnub yuav dhau los. Nrog rau qhov nyiaj ntau ntawm XE, qhov sib piv tau muab rau hauv piv txwv ntawm XE nruab nrab ntawm cov zaub mov noj yuav tsum raug pom.

Nws yuav tsum tau yug los hauv lub siab tias cov khoom noj carbohydrates pom tsis tsuas yog nyob hauv cov khoom noj cog, tab sis kuj nyob hauv cov khoom noj siv mis (hauv hom mis nyuj qab zib - lactose). Muaj ob peb carbohydrates hauv cheese thiab tsev cheese (lawv tig mus rau whey thaum lub sijhawm ua khoom noj) thiab XE ntawm cov khoom lag luam no feem ntau tsis tau suav nrog, nrog rau XE ntawm cov khoom lag luam (muab tias cov hnyuv ntxwm tsis muaj hmoov txhuv nplej siab), uas tso cai rau tsis suav lawv cov nqi hauv XE Cov.

Ntxhuav ntawm ntau cov muaj 1 khob cij

Cov kev pab tseem ceeb hauv kev xam XE tuaj yeem muab los ntawm cov sib piv tshwj xeeb ntawm tus nqi ntawm cov khoom hauv 1 XE (rov qab rau cov ntxhuav ntawm cov ntsiab lus carbohydrate hauv cov khoom lag luam). Yog li, yog tias lub rooj qhia tias 1 XE muaj nyob rau hauv lub khob ntawm kefir, qhov no yog qhov koj yuav tsum xav txog koj tus kheej noj mov kawg thaum nruab hnub - lub khob ntawm kefir "ua ntej yuav mus pw" (qhov tseeb 1-1.5 teev ua ntej mus pw).

Hauv qab no yog cov ntaub ntawv zoo sib xws rau cov pab pawg cov khoom lag luam thiab txawm tias ib tus neeg ua zaub mov noj thiab tais diav, thaum ntxiv rau qhov qhia tau tias qhov hnyav tsim nyog ntawm cov khoom, nws ntau rau hauv cov ntawv lossis ntim ntim (hauv iav, diav lossis diav) rau cov loj thiab cov khoom ua kua kuj tau qhia.

Cov khoom lag ci ci, hmoov nplej thiab ci ci

Khoom npe	1 XE hauv grams	1 XE hauv kev ntsuas
Cov mov ci	20	1/2 daim
Rye qhob cij	25	1/2 daim
Cov cij qhob cij	30	1/2 daim
Neeg tawg	15
Nkuaj	20	2 daim
Mov, Hmoov txhuv nplej, Hmoov nplej	15	2 tsp
Cov nplej zom	15	1.5 tbsp
Cereals	20	1 tbsp

Dab tsi yog c-peptides hauv kev kuaj ntshav? Dab tsi yog qib ntawm peptide hais?

Khoom npe	1 XE hauv grams	1 XE hauv kev ntsuas
Dried txiv ntoo	15-20	1 tbsp
Tsawb	60	1/2 daim
Txiv hmap	80
Pauj kev chim	90	1 daim
Txiv duaj	115	3/4 khob
Cov txiv apples	120	1 daim
Plum, apricots	125	4-5 daim
Txiv duaj	125	1 daim
Dib kua ntoo	130-135	1 daim
Raspberries, lingonberries, blueberries, currants (dawb, dub, liab)	145-165	1 khob
Txiv kab ntxwv	150	1 daim
Kab zuag	150	2-3 daim
Cov txiv kab ntxwv qaub	185	1.5 daim
Tsiaj Npua Teb	190	1 khob
Blackberry, cranberry	280-320	1.5-2 khob
Txiv qaub	400	4 daim
Grape, plum, kua txiv liab qab	70-80	1/3 khob
Cherry, kua, blackcurrant, kua txiv kab ntxwv	90-110	1/2 khob
Cov kua txiv kab ntxwv qaub, raspberry, pos nphuab	140-170	2/3 khob

Khoom npe	1 XE hauv grams	1 XE hauv kev ntsuas
Hau qos yaj ywm	75	1 daim
Ntsuab peas	95
Beets, dos	130	2 daim
Carrots	165	2 daim
Qos kua txob	225	2 daim
Cov tawv dawb, cov liab liab	230-255
Txiv lws suav	315	3 daim
Taum	400	2 khob
Dib lauj	575	6 daim

Thiab cov lus hauv qab no qhia qhov hnyav ntawm cov kev siv li ib txwm ntawm cov garnish rau nqaij tais, zaub mov, zaub mov noj, dej haus thiab cov ntsiab lus ntawm XE hauv ib feem (thooj).

Garnish, porridge, ua noj khoom	Pab cev hnyav, g	XE toj ib
Sab lauj kaub tais diav
Steamed zaub	150	0.3
Braised zaub pob	150	0.5
Taum Muag	150	0.5
Mashed qos yaj ywm	200	1
Kib qos yaj ywm	150	1.5
Hau nplej zom	150	2
Buckwheat, mov	150	2
Porridge (buckwheat, oat, mov, millet)	200	3
Cov khoom siv ua noj ua haus
Pob kws qhwv	60	3.5
Mov / Ncuav Qab Zib	60	4
Lub Noob Qhaum	75	4
Cinnamon Pretzels	75	5
Dej qab zib
Lemonade "Tarragon"	250	1
Npias	330	1
Smoothie txiv ntoo qab zib	200	1.5
Kvass	500	3
Coca-Cola	300	3

Ntawm cov ntshav qab zib, nws yog ib qho tseem ceeb kom tswj hwm kev noj cov zaub mov carbohydrates. Qhov kev ntsuas no tau sau npe los ntawm cov teeb meem hauv metabolic.

Txhawm rau xam thiab tswj cov teeb meem hauv carbohydrate, chav ua khob cij yog siv los pab npaj zaub mov kom noj kom tsawg.

Dab tsi yog XE?

Chav nyob qhob cij yog ntsuas seb muaj pes tsawg leej. Nws yog qhov tsim nyog rau kev suav hauv koj li kev noj zaub mov, kom tswj thiab tiv thaiv hyperglycemia.

Nws tseem hu ua chav tsev carbohydrate, thiab nyob rau hauv cov tib neeg - cov ntsuas ntshav qab zib.

Lub xam ntsuas tus nqi tau raug qhia los ntawm tus neeg noj zaub mov thaum pib ntawm xyoo pua 20th. Lub hom phiaj ntawm kev siv qhov ntsuas: kwv yees cov piam thaj uas yuav muaj hauv cov ntshav tom qab noj mov.

Qhov nruab nrab, ib chav tsev muaj 10-15 g ntawm carbohydrates. Nws tus naj npawb tseeb nyob ntawm cov qauv kho mob. Rau tus naj npawb ntawm European lub teb chaws XE sib npaug 15 g ntawm carbohydrates, thaum nyob hauv Lavxias - 10-12. Pom, ib chav yog ib nrab ntawm ncuav cij nrog tus tuab txog rau ib centimeter. Ib chav tsev nce rau 3 mmol / L.

Cov ntaub ntawv! Txhawm rau lav ib qho XE, lub cev yuav tsum muaj 2 yam ntawm cov keeb no. txiav txim siab coj mus rau hauv cov nyiaj siv cov kev ntsuas Qhov ntsuas zoo sib xws (1 XE txog 2 units ntawm insulin) yog tus mob thiab tuaj yeem hloov nyob hauv 1-2 units. Lub zog puab cuam tshuam los ntawm lub sijhawm nruab hnub. Piv txwv li, qhov zoo tshaj plaws kev faib tawm ntawm XE thaum nruab hnub rau tus mob ntshav qab zib zoo li qhov no: nyob rau yav tsaus ntuj - 1 chav, thaum nruab hnub - 1.5 units, thaum sawv ntxov - 2 units.

Ib txhij txhua qhov ntsuas ntawm qhov ntsuas tseem ceeb dua thaum. Qhov ntau ntawm cov tshuaj, tshwj xeeb tshaj yog ultrashort thiab kev txiav txim luv, nyob ntawm no. Thaum tsom mus rau qhov faib kev faib tawm sib luag ntawm carbohydrates thiab qhov kom tsawg tag nrho cov calories. Kev npaj rau lub khob cij chav ua noj yog qhov tseem ceeb tshaj plaws thaum hloov qee yam khoom noj nrog lwm tus.

Cov khoom lag luam uas tsis suav

Nqaij thiab ntses tsis muaj carbohydrates txhua. Lawv tsis koom nrog qhov muab xam los ntawm cov khob cij. Tsuas yog ib qho uas yuav tsum tau txiav txim siab yog tus txheej txheem thiab qauv ntawm kev npaj. Piv txwv li, mov thiab khob cij muab ntxiv rau cov nqaij me me. Cov khoom no muaj XE. Hauv ib lub qe, carbohydrates yog txog 0.2 g. Lawv cov nqi tsis tseem coj mus rau hauv tus account, vim nws tsis tseem ceeb.

1 XE raws li feem ntawm cov khoom lag luam muaj:

nyob rau hauv lub khob ntawm npias lossis kvass,
hauv ib nrab ntawm txiv tsawb
hauv ½ khob kua txiv,
hauv tsib lub pob me me lossis txiv ntoo,
ib nrab lub taub hau ntawm pob kws
nyob rau hauv ib persimmon
nyob rau hauv ib daim ntawm cov txiv ntseej / dib yaj,
hauv ib lub kua
hauv 1 tbsp hmoov
hauv 1 tbsp zib ntab
hauv 1 tbsp granulated qab zib
hauv 2 tbsp tej cereal.

Kev zom cov zaub mov carbohydrates tau yooj yim

Ntawm hom 2 mob ntshav qab zib, cov khoom no yuav tsum raug tshem tawm tag nrho. Nrog 1 daim ntawv ntawm kev tsim kho tus kabmob, lawv tuaj yeem siv, tab sis tsuas yog thaum muaj kev phom sij tiag tiag ntawm kev mob ntshav qab zib.

Muaj qee qhov nyuaj nyob hauv kev yuav suav cov kev nyob hauv qhov no. Lub khob thiab khob iav muaj qhov ntau thiab tsawg ntawm 150 txog 350 ml thiab nws tsis ib txwm qhia ntawm lub lauj kaub tais diav. Txawm li cas los xij, yog tias cov ntshav qab zib tsis tau them nyiaj txaus, nws yog qhov zoo dua rau qhov tsis kam lees kua txiv (txoj cai no siv rau txhua hom ntshav qab zib).

Khoom	Qhov hnyav / ntim	Tus nqi XE
Txiv kab ntxwv	150 g	1
Tsawb	100 g	1,3
Txiv hmap	100 g	1,2
Cwj	100 g	0,9-1
Txiv qaub	1 pc (nruab nrab)	0,3
Txiv duaj	100 g	0,8-1
Txiv kab ntxwv txiv kab ntxwv	100 g	0,7
Kua	100 g	1

Txhua hom ntshav qab zib kuj tseem muaj kev txwv cov txiv hmab txiv ntoo. Lawv muaj ntau cov piam thaj thiab yooj yim zom tau cov carbohydrates.

Txij li thaum nws muaj peev xwm haus tsuas yog 2 - 2,5 rau cov ntshav qab zib, zaub uas tsis muaj zaub mov ntau hauv kev ua kom muaj zaub mov yog kom pom zoo kom noj ntau npaum li cov zaub mov uas pab rau cov kev xav tau txhua hnub ntawm ntshav qab zib rau XE txaus.

Cov kua dej ua kua (100%), tsis tas muaj piam thaj ntxiv

- txiv quav ntswv nyoos * 1/3 khob70 g - Kua, creamy1/3 khob80 ml - txiv duaj0.5 khob90 g - txiv kab ntxwv0.5 khob110 g - txiv lws suav1.5 khob375 ml - zaub ntug hauv paus, zaub txhwb qaib1 khob250 ml Kvass, npias1 khob250 ml Coca-Cola, Pepsi Cola * 0.5 khob100 ml

Noob thiab Ceev

- txiv laum huab xeeb nrog tev45 pcs.85 g375- walnuts0.5 pob tawb90 g630- hazelnuts0.5 pob tawb90 g590- almonds0.5 pob tawb60 g385- cas txiv ntoo3 tbsp. khoom siv diav40 g240- paj noob hlis noobntau tshaj 50 g300- pistachios0.5 pob tawb60 g385

1 iav = 250 ml
1 lub qhov = 250 ml
1 mug = 300 ml.

* Nws tsis pom zoo rau cov neeg mob ntshav qab zib kom siv txhua yam khoom qhia los ntawm cov cim hnub qub, txij li lawv muaj lub siab glycemic index.

Ntshav qab zib mellitus (kev nce ntxiv hauv cov ntshav qabzib vim yog cov tshuaj insulin hormone tsis txaus) yog tus kabmob uas ua rau mob siab los ntawm kev noj zaub mov. Hauv qhov no, cov ntaub ntawv hais txog cov khoom lag luam uas ua rau cov ntshav ntxiv thiab muaj peev xwm los laij tawm qib ntawm lawv qhov kev cuam tshuam tsis zoo rau tib neeg lub cev yog qhov tseem ceeb. Qhov tseeb xam ntawm carbohydrates noj tso cai rau koj kom tsis txhob muaj kev phom sij ntawm cov piam thaj hauv cov ntshav tom qab noj mov. Yog tias kev nce ntxiv hauv cov piam thaj hauv cov txheej txheem dhau mus, tom qab ntawv muaj lub hom phiaj kom muaj txiaj ntsig zoo rau tus kheej kev ua kom tsis txhob cuam tshuam tus txheej txheem los ntawm kev qhia txog kev txiav cov tshuaj zoo ntawm cov piam thaj hauv tshuaj - insulin.

Koj tseem tuaj yeem nrhiav lwm lub npe ntxiv rau chav ua khob cij - chav ua noj carbohydrate, chav muaj hmoov txhuv nplej siab.

Qhov xav tau ntawm kev xav txog ntawm tus nqi ntawm cov carbohydrates hauv cov khoom lag luam tshwm sim vim qhov xav tau los suav cov koob tshuaj insulin muab rau tus neeg mob, uas yog ncaj qha nyob ntawm qhov loj ntawm carbohydrates noj. Ua ntej tshaj plaws, qhov kev txhawj xeeb ntawm insulin-based diabetics, i.e. hom 1 mob ntshav qab zib noj insulin txhua hnub ua ntej noj mov 4-5 zaug hauv ib hnub.

Nws tau tsim tsa hais tias kev siv ntawm ib chav ua mov ci ua rau muaj kev nce ntxiv hauv cov ntshav qabzib los ntawm 1.7-2.2 mmol / l. Yuav kom coj tawm tus nqi dhia no koj xav tau 1-4 units. tshuaj insulin nyob ntawm lub cev qhov hnyav.Muaj cov ntaub ntawv hais txog tus nqi XE rau hauv cov zaub mov, cov ntshav qab zib tau tuaj yeem suav nws tus kheej ntau npaum li cas cov tshuaj insulin nws yuav tsum tau txhaj kom cov zaub mov tsis ua rau muaj teeb meem. Tus nqi ntawm cov tshuaj hormones xav tau, ntxiv rau, nyob ntawm lub sijhawm ntawm hnub. Thaum sawv ntxov, nws yuav siv li ob npaug ntxiv rau yav tsaus ntuj.

Cov zaub mov uas muaj roj ntau hauv lub cev (khoom qab zib) ua rau muaj qhov siab ntawm kev hloov pauv ntawm carbohydrates rau cov piam thaj, hauv cov hlab ntsha nws cov ntaub ntawv hauv qhov ntau thiab tsim cov qib siab. Yog tias cov khoom muaj qes glycemic index (zaub) nkag mus rau hauv lub cev, cov ntshav yuav khov nrog cov piam thaj maj mam, qhov txawv ntawm nws qib tom qab noj mov tsis muaj zog.

Kev noj cov qhob cij

Ntau tus neeg sawv cev ntawm cov tshuaj niaj hnub pom zoo kom noj cov khoom noj carbohydrates, uas yog sib npaug rau 2 lossis 2.5 khob cij ib hnub. Ntau cov pluas noj "sib npaug" xav txog nws ib txwm noj 10-20 XE carbohydrates ib hnub, tab sis qhov no ua rau muaj ntshav qab zib.

Yog tias ib tus neeg xav txo qis nws cov piam thaj, lawv yuav txo qis lawv cov khoom noj kom rog. Nws hloov tawm hais tias hom no muaj txiaj ntsig tsis yog rau kev mob ntshav qab zib hom 2 xwb, tabsis tseem mob ntshav qab zib hom 1. Nws tsis yog yuav tsum ntseeg txhua lub tswv yim uas tau sau rau hauv cov lus hais txog cov khoom noj muaj txiaj ntsig. Nws yog txaus los yuav ib qho khoom noj qab zib kom raug, uas yuav qhia seb cov khoom noj puas haum rau kev siv.

Tam sim no qhov nce ntawm cov neeg mob ntshav qab zib tau sim ua kom muaj qhov ntim ntawm cov khob cij hauv cov zaub mov noj. Raws li hloov chaw, cov khoom lag luam nrog cov ntsiab lus siab ntawm cov protein thiab cov rog zoo li qub tau siv. Tsis tas li ntawd, cov zaub ntsuab muaj ntau dua.

Yog tias koj ua raws li cov zaub mov tsis muaj carb, tom qab ob peb hnub nws yuav pom tseeb ntau npaum li cas kev noj qab haus huv tau zoo dua tuaj thiab cov piam thaj hauv cov ntshav tau poob qis. Cov zaub mov zoo li no tshem tawm qhov kev xav tau los saib ntawm lub rooj ntawm chav ua khob cij. Yog hais tias rau txhua pluas noj koj haus tsuas yog 6-12 g ntawm carbohydrates, ces tus naj npawb ntawm cov khob cij yuav tsis ntau tshaj 1 XE.

Nrog txoj kev noj haus zoo "sib npaug", cov neeg mob ntshav qab zib raug kev txom nyem los ntawm cov ntshav qab zib tsis txaus thiab feem ntau siv. Ib tus neeg xav los laij seb cov insulin ntau npaum li cas rau 1 lub khob cij yuav tsum nqus tau. Hloov chaw, nws yog qhov zoo dua rau kev kuaj seb yuav siv tshuaj insulin ntau npaum li cas kom nqus tau 1 g ntawm carbohydrates, thiab tsis yog chav cij.

Yog li, cov carbohydrates tsawg noj, insulin tsawg dua qhov yuav tsum tau. Tom qab pib noj cov zaub mov carb tsawg, qhov kev xav tau rau cov insulin tsawg dua li 2-5 zaug. Tus neeg mob uas tau txo qis cov tshuaj noj lossis insulin tsawg dua yuav muaj ntshav qab zib tsawg.

Hmoov nplej thiab khoom noj ci

Tag nrho cov cereals, suav nrog tag nrho cov khoom ua nplej (barley, oats, nplej) muaj qhov ncaj ntawm cov carbohydrates hauv lawv cov muaj pes tsawg leeg. Tab sis tib lub sijhawm, lawv qhov kev muaj noj haus ntawm cov neeg mob ntshav qab zib yog qhov tsim nyog!

Yog li cov cereals tsis tuaj yeem cuam tshuam rau tus neeg mob lub luag haujlwm, nws yog qhov tsim nyog los tswj cov theem ntawm cov piam thaj hauv cov ntshav hauv lub sijhawm, ob qho ua ntej thiab tom qab noj mov. Nws tsis tuaj yeem lees paub dhau qhov cai ntawm kev noj ntawm cov khoom lag luam zoo li no hauv kev noj mov. Thiab lub rooj yuav pab laij cov khob cij.

Khoom	Tus nqi ntawm cov khoom ib 1 XE
khob cij dawb, grey (tshwj tsis yog butter)	1 daim 1 cm tuab	20 g
qhob cij qhob cij	1 daim 1 cm tuab	25 g
cov mov ci	1 daim 1.3 cm tuab	30 g
Borodino qhob cij	1 daim 0.6 cm tuab	15 g
pob keej	puv tes	15 g
crackers (ncuav qab zib qhuav)	-	15 g
breadcrumbs	-	15 g
butter dov	-	20 g
damn (loj)	1 pc	30 g
khov dumplings nrog tsev cheese	4 pc	50 g
khov dumplings	4 pc	50 g
cheesecake	-	50 g
waffles (me me)	1.5 pcs	17 g
hmoov	1 tbsp. diav nrog tus swb	15 g
qhiav qhiav	0,5 pc	40 g
fritters (nruab nrab)	1 pc	30 g
nplej zom (nyoos)	1-2 tbsp. rab diav (nyob ntawm seb cov duab)	15 g
nplej zom (hau)	2 tbsp4 tbsp. rab diav (nyob ntawm seb cov duab)	50 g
groats (ib qho, raw)	1 tbsp. ib rab diav	15 g
porridge (ib qho)	2 tbsp. diav nrog qhov swb	50 g
pob kws (nruab nrab)	0.5 pob ntseg	100 g
pob kws (cov kaus poom)	3 tbsp. khoom siv diav	60 g
pob kws flakes	4 tbsp. khoom siv diav	15 g
paj kws	10 tbsp. khoom siv diav	15 g
oatmeal	2 tbsp. khoom siv diav	20 g
nplej pob kws	12 tbsp. khoom siv diav	50 g

Mis thiab Mis los

Cov khoom noj siv mis thiab mis yog qhov ua kom muaj tsiaj protein thiab calcium, uas yog qhov nyuaj rau kev ua dhau thiab yuav tsum tau txiav txim siab yog qhov tsim nyog. Hauv cov nruab nrab me, cov khoom lag luam muaj yuav luag txhua cov vitamins. Txawm li cas los xij, cov khoom noj siv mis muaj ntau cov vitamins A thiab B2.

Cov khoom noj muaj roj tsawg yuav tsum tau nyiam nyob hauv cov khoom noj xav tau. Nws yog qhov zoo dua los tso tag nrho cov mis. 200 ml ntawm mis tseem muaj yuav luag ib feem peb ntawm cov txheej txheem txhua hnub ntawm cov rog nyeem, yog li nws zoo dua tsis txhob siv cov khoom lag luam zoo li no. Nws yog qhov zoo tshaj plaws los mus haus cov mis nyuj skim, lossis npaj ib pob dej cawv raws nws, uas koj tuaj yeem ntxiv cov txiv hmab txiv ntoo lossis txiv ntoo ua ke, qhov no yog raws nraim li cov khoom noj khoom haus yuav tsum yog.

Neeg rau, zaub, legumes

Cov txiv ntoo, taum thiab zaub yuav tsum yog cov neeg muaj ntshav qab zib ib txwm noj. Cov zaub mov pab tswj cov ntshav qab zib los ntawm kev txo cov kev pheej hmoo ntawm cov teeb meem. Feem ntau ntawm cov neeg mob, qhov kev pheej hmoo ntawm kev tsim mob plawv yog txo qis. Cov zaub, txhuv thiab zaub ntau ntau pub rau lub cev xws li cov khoom noj protein, fiber thiab potassium.

Raws li khoom noj txom ncauj, nws yog qhov zoo rau siv cov zaub nyoos thiab yuav tsuas pab nws xyaum tsis suav. Tus kab mob ntshav qab zib tsis zoo rau lub cev ua rau muaj cov zaub mov muaj hmoov txhuv nplej siab, vim tias lawv muaj calorie ntau thiab muaj cov carbohydrates ntau. Tus nqi ntawm cov zaub zoo li no hauv cov khoom noj yuav tsum tau txwv, qhov muab xam ntawm cov chav ua mov ci tau qhia hauv lub rooj.

Txiv hmab txiv ntoo thiab txiv ntoo (nrog pob zeb thiab tev)

Nrog ntshav qab zib, nws tau tso cai kom haus feem ntau ntawm cov txiv ntoo uas twb muaj lawm. Tab sis muaj kev zam, cov no yog txiv hmab, dib liab, tsawb, melon, txiv nkhaus taw thiab txiv puv luj. Cov txiv hmab txiv ntoo zoo li no nce qib hauv cov piam thaj hauv tib neeg cov ntshav, uas txhais tau tias lawv cov kev noj yuav tsum tsis pub tsawg thiab tsis noj txhua hnub.

Tab sis cov kab lis kev cai ib txwm muaj kev hloov pauv zoo rau cov khoom qab zib qab zib. Rau cov mob ntshav qab zib, txiv pos nphuab, gooseberries, txiv ntoo qab zib thiab cov dub currants zoo tshaj plaws - tus thawj coj tsis sib haum ntawm cov berries hauv cov ntsiab lus ntawm tus nqi ntawm cov vitamin C rau txhua hnub.

Khoom	Tus nqi ntawm cov khoom ib 1 XE
apricots	2-3 pcs.	110 g
quince (loj)	1 pc	140 g
txiv puv luj (ntoo khaub lig)	1 daim	140 g
lub dib liab	1 daim	270 g
txiv kab ntxwv (nruab nrab)	1 pc	150 g
Txiv tsawb (nruab nrab)	0,5 pc	70 g
lingonberry	7 tbsp. khoom siv diav	140 g
txiv hmab (me me)	12 pcs	70 g
txiv aws	15 Pcs.	90 g
pomegranate (nruab nrab)	1 pc	170 g
txiv kab ntxwv qaub (loj)	0,5 pc	170 g
txiv moj coos (me me)	1 pc	90 g
lub dib pag	1 daim	100 g
blackberry	8 tbsp. khoom siv diav	140 g
figs	1 pc	80 g
kiwi (loj)	1 pc	110 g
txiv pos nphuab (nruab nrab cov txiv ntoo ib nrab)	10 Pcs.	160 g
gooseberry	6 tbsp. khoom siv diav	120 g
txiv qaub	3 pcs	270 g
txiv pos nphuab	8 tbsp. khoom siv diav	160 g
txiv nkhaus taw (me me)	1 pc	110 g
tangerines (nruab nrab)	2-3 pcs.	150 g
nectarine (nruab nrab)	1 pc
txiv duaj (nruab nrab)	1 pc	120 g
plums (me me)	3-4 pcs.	90 g
currant	7 tbsp. khoom siv diav	120 g
persimmon (nruab nrab)	0,5 pc	70 g
qab zib cherry	10 Pcs.	100 g
blueberries	7 tbsp. khoom siv diav	90 g
kua (me me)	1 pc	90 g
*Dried txiv ntoo*
tsawb	1 pc	15 g
raisins	10 Pcs.	15 g
figs	1 pc	15 g
qhuav apricots	3 pcs	15 g
hnub tim	2 pcs	15 g
prunes	3 pcs	20 g
txiv apples	2 tbsp. khoom siv diav	20 g

Thaum xaiv cov dej qab zib, zoo li lwm cov khoom lag luam, koj yuav tsum tshawb xyuas cov nyiaj hauv carbohydrates hauv cov muaj pes tsawg leeg. Cov dej qab zib tawm tswv yim yog contraindicated rau cov neeg muaj ntshav qab zib, thiab tsis tas yuav xav txog lawv li cov ntshav qab zib, tsis tas yuav muaj lub laij lej.

Ib tug neeg muaj ntshav qab zib yuav tsum tswj nws txoj kev txaus siab los ntawm kev haus cov dej haus kom huv txaus.

Txhua tus haus yuav tsum haus los ntawm tus neeg muaj ntshav qab zib, muab lawv cov glycemic index. Cov dej qab zib uas tus neeg mob haus tau:

Dej ntshiab haus
Cov kua txiv
Kua zaub ntsuab
Mis
Ntsuab tshuaj yej.

Cov txiaj ntsig ntawm cov tshuaj yej ntsuab yog qhov loj heev. Cov dej no muaj cov txiaj ntsig zoo rau cov ntshav siab, maj mam cuam tshuam rau lub cev.Ntxiv mus, tshuaj yej ntsuab txo qis cov roj cholesterol thiab rog hauv lub cev.

Khoom	Tus nqi ntawm cov khoom ib 1 XE
zaub qhwv	2,5 khob	500 g
zaub ntug hauv av	2/3 khob	125 g
lub dib	2,5 khob	500 g
kab laum	2/3 khob	125 g
txiv lws suav	1.5 khob	300 g
txiv kab ntxwv	0.5 khob	110 g
txiv hmab	0.3 khob	70 g
txiv aws	0.4 khob	90 g
pear	0.5 khob	100 g
txiv kab ntxwv qaub	1.4 khob	140 g
redcurrant	0.4 khob	80 g
gooseberry	0.5 khob	100 g
txiv pos nphuab	0.7 khob	160 g
txiv pos nphuab	0.75 khob	170 g
plum	0.35 khob	80 g
kua	0.5 khob	100 g
kvass	1 khob	250 ml
sparkling dej (qab zib)	0.5 khob	100 ml

Feem ntau cov khoom noj qab zib muaj sucrose hauv lawv cov muaj pes tsawg leeg. Qhov no txhais tau hais tias cov zaub mov qab zib tsis zoo rau cov neeg mob ntshav qab zib. Tam sim no, cov tuam ntxhab ntawm cov khoom muaj kev xaiv ntau ntawm cov khoom qab zib raws li cov khoom qab zib.

Qhov tseem ceeb tshaj plaws ntawm kev kho mob ntawm cov neeg mob ntshav qab zib yog khoom noj khoom haus. Nws cov kev cai tseem ceeb rau cov ntshav qab zib yog kev noj zaub mov tsis tu ncua, cais tawm ntawm cov zaub mov carbohydrates sai sai los ntawm kev noj haus, thiab kev txiav txim siab ntawm cov calories ntau ntawm cov zaub mov. Yuav kom daws tau cov teeb meem no, cov kws tsim tshuaj endocrinologist tau tsim lub sij hawm chav ua mov ci thiab tsim cov khob cij.

Cov kws tshaj lij hauv cov khoom noj raug mob tau hais kom ua zaub mov noj txhua hnub rau pawg neeg no rau 55% -65% maj mam nqus cov carbohydrates, 15% -20% ntawm cov protein, 20% -25% ntawm cov rog. Tshwj xeeb rau kev txiav txim siab ntau ntawm cov khoom noj carbohydrates, qhob cij khob cij (XE) tau tsim.

Ntshav qab zib lub khob cij khob teeb qhia txog cov ntsiab lus carbohydrate ntawm ntau yam zaub mov. Tsim cov lus no, tus neeg noj zaub mov noj nqa mov ci ua lub hauv paus: nws daim uas hnyav nees nkaum-tsib grams yog suav tias yog ib chav ua mov ci.

Cov khob cij faib rau dab tsi?

Lub hom phiaj ntawm kev kho mob rau cov neeg mob ntshav qab zib yog ua ntsiag to tso lub ntuj tso insulin los ntawm kev xaiv cov koob tshuaj thiab cov kev coj noj coj ua kom cov qib glycemia nyob ze rau cov qauv uas tau lees txais.

Niaj hnub nimno cov tshuaj muab cov tshuaj insulin kho mob nram qab no:

Tshuaj
Ntau txoj kev txhaj tshuaj
Khaus

Thaum xam cov koob tshuaj ntawm cov tshuaj insulin, koj yuav tsum paub txog XE npaum li cas los ntawm cov khoom lag luam xam cov khoom noj (txiv hmab txiv ntoo, khoom noj siv mis thiab zaub mov qab zib, qab zib qab zib). Cov zaub ntsuab muaj qhov nyuaj ua kom zom cov carbohydrates thiab tsis ua lub luag haujlwm tseem ceeb hauv kev nce ntxiv cov piam thaj.

Ib qho ntxiv, koj xav tau kev soj ntsuam cov ntshav qab zib (glycemia) tas li, uas nyob ntawm lub sijhawm ntawm hnub, khoom noj khoom haus thiab qib ntawm kev tawm dag zog ntawm tus neeg mob ntshav qab zib.

Cov kev siv tshuaj insulin ntau ntxiv muab rau kev tswj hwm (theem pib) ntawm kev siv lub sijhawm ntev ntawm cov insulin (Lantus) ib hnub ib zaug, tiv thaiv cov keeb kwm twg ntawm cov tshuaj ntxiv (bolus) kev txhaj tshuaj tau suav, uas tau muab ua ntej noj zaub mov ncaj qha lossis hauv peb caug feeb. Rau lub hom phiaj no, cov yeeb yam luv luv siv.

Rau txhua lub khob cij muaj nyob hauv cov ntawv qhia ua noj, koj yuav tsum nkag mus (suav txog sijhawm ntawm hnub thiab qib ntawm glycemia) 1U ntawm cov tshuaj insulin.

Qhov xav tau rau lub sijhawm ntawm hnub 1XE:

Nws yog ib qho tsim nyog yuav tsum coj mus rau hauv tus lej theem pib ntawm qab zib cov ntsiab lus, qhov ntau dua nws yog - qhov siab dua ntau ntawm cov tshuaj. Ib chav ntawm kev ua ntawm cov tshuaj insulin tuaj yeem siv li 2 mmol / L ntawm cov piam thaj.

Kev tawm dag zog lub cev ua si - kev ntaus pob ncaws pob txo cov qib glycemia, rau txhua 40 feeb ntawm lub cev kev ua si yuav tsum tau ntxiv 15 g ntawm cov khoom noj haus uas tau zom tau yooj yim. Thaum cov piam thaj hauv qib qis qis dua, qhov koob tshuaj insulin raug txo qis.

Yog tias tus neeg mob npaj noj mov, nws tau mus noj zaub mov ntawm 3 XE, thiab qib glycemic 30 feeb ua ntej noj mov sib raug rau 7 mmol / L - nws xav tau 1U insulin los txo qis glycemia los ntawm 2 mmol / L. Thiab 3ED - rau kev zom ntawm 3 lub khob cij ntawm cov khoom noj. Nws yuav tsum nkag mus rau tag nrho 4 chav nyob ntawm luv luv ua yeeb yam insulin (Humalog).

Kev noj haus ntawm cov neeg mob ntshav qab zib hom 1 uas tau kawm los laij cov tshuaj insulin raws li XE, siv lub rooj ntawm cov khob cij, tej zaum yuav pub dawb.

Yuav ua li cas los laij cov qhob cij rau cov ntshav qab zib

Nrog kom paub tias muaj ntau qhov loj ntawm cov khoom lag luam thiab cov ntsiab lus carbohydrate ntawm 100 grams, koj tuaj yeem txiav txim siab muab cov naj npawb ntawm cov khob cij.

Piv txwv li: pob khoom ntawm tsev me cheese hnyav 200 grams, 100 grams muaj 24 grams carbohydrates.

100 grams ntawm tsev cheese - 24 grams carbohydrates

200 grams ntawm tsev cheese - X

X = 200 x 24/100

X = 48 grams carbohydrates yog muaj nyob hauv ib pob khoom ntawm tsev cheese hnyav txog 200 grams. Yog tias nyob hauv 1XE 12 gram carbohydrates, tom qab ntawd hauv pob khoom ntawm tsev cheese - 48/12 = 4 XE.

Ua tsaug rau qhob cij qhob cij, koj tuaj yeem faib cov khoom noj kom txaus cov nyiaj carbohydrates ib hnub, qhov no tso cai rau koj:

Noj ntau yam
Tsis txhob txiav koj tus kheej rau zaub mov los ntawm kev xaiv cov zaub mov sib npaug,
Ua kom koj glycemia qib tswj.

Hauv Is Taws Nem koj muaj peev xwm nrhiav cov laim lej noj zaub mov noj haus ntshav qab zib, uas suav cov khoom noj kom noj qab nyob zoo txhua hnub. Tab sis zaj lus qhia no yuav siv sij hawm ntau, nws yuav yooj yim dua rau saib cov rooj ntawm cov khob cij rau cov neeg mob ntshav qab zib thiab xaiv cov zaub mov zoo. Tus nqi ntawm XE uas yuav tsum tau nyob ntawm lub cev qhov hnyav, kev siv dag zog, hnub nyoog thiab tub los ntxhais.

Nrog rog dhau lawm

Nws ntseeg tias qhov nyiaj nruab nrab ntawm cov khoom tsim nyog hauv ib hnub tuaj yeem yog 20-24XE. Nws yog ib qho tsim nyog yuav tau faib cov ntawv no rau 5-6 cov zaub mov. Lub ntsiab txais tos yuav tsum yog 4-5 XE, rau tshuaj yej tav su thiab noj su - 1-2XE. Ib lub sijhawm, tsis txhob pom zoo kom noj ntau dua 6-7XE cov khoom noj.

Nrog rau lub cev nyhav ntawm lub cev nyhav, nws raug nquahu kom nce qhov ntau ntawm XE mus rau 30 ib hnub. Cov menyuam yaus 4-6 xyoo xav tau 12-14XE ib hnub, 7-16 xyoo pom zoo 15-16, txij li hnub nyoog 11-14 xyoo - 18-20 khob cij (rau cov tub) thiab 16-17 XE (rau cov menyuam ntxhais). Cov tub hluas li ntawm 15 txog 18 xyoo xav tau 19-21 chav nyob ib hnub, cov ntxhais muaj 2 xyoos.

Kev noj haus yuav tsum ua kom sib npaug, txaus rau qhov xav tau ntawm lub cev hauv cov protein, cov vitamins. Nws qhov tshwj xeeb yog kev cais tawm ntawm cov khoom noj tau yooj yim carbohydrates.

Yuav tsum muaj rau kev noj haus:

Noj zaub mov uas muaj cov tshuaj fiber: rye cij, millet, oatmeal, zaub, buckwheat.
Ib tug tsau nyob rau hauv lub sij hawm thiab ntau ntau faib txhua hnub ntawm carbohydrates yog qhov txaus rau cov koob tshuaj insulin.
Hloov cov khoom noj tau yooj yim zom zom nrog cov khoom noj sib npaug uas xaiv los ntawm cov khob cij muaj txiaj ntsig.
Ib qho kev txo qis ntawm qhov sib npaug ntawm cov tsiaj rog vim qhov nce ntawm cov zaub mov rog.

Cov neeg mob uas muaj ntshav qab zib hom 2 tseem yuav tsum siv lub rooj noj mov kom tsis txhob noj ntau dhau. Yog tias nws pom tias cov khoom lag luam muaj cov teeb meem carbohydrates muaj qhov pom zoo ntxiv hauv kev noj haus, tom qab ntawd lawv cov kev noj yuav tsum raug txo qis. Koj tuaj yeem ua qhov no rau 7-10 hnub ntawm 2XE ib hnub, nqa mus rau ntawm tus nqi uas xav tau.

Cov phiaj khob rau cov qhob cij ua hom 1 thiab ntshav qab zib hom 2

Cov chaw endocrinological tau suav cov rooj ntawm cov khob cij hauv cov khoom lag luam nrov raws li cov ntsiab lus ntawm 12 gram carbohydrates hauv 1 XE. Ib txhia ntawm lawv coj los rau koj mloog.

Khoom	Ntim ntim	XE
Cov txiv kab ntxwv qaub	140	1
Txhomnyiag	240	3
Kua	200	2
Ncuav Qab Zib	250	2.5
Kvass	200	1
Cwj	200	2
Gooseberry	200	1
Txiv hmap	200	3
Txiv lws suav	200	0.8
Carrot	250	2
Txiv kab ntxwv	200	2
Cherry	200	2.5

Cov kua txiv tuaj yeem noj tau hauv kev them nyiaj ntawm cov ntshav qab zib ntawm thawj thiab hom thib ob, thaum qib ntawm glycemia nyob ruaj khov, tsis muaj qhov cuam tshuam los ntawm ib qho kev taw qhia lossis lwm qhov.

Khoom	Nyhav g	XE
Npauj npaim tuaj	170	1
Txiv kab ntxwv	150	1
Blackberry	170	1
Tsawb	100	1.3
Txiv kab ntxwv lwj	60	0.5
Txiv hmap	100	1.2
Apricot	240	2
Pineapple	90	1
Pomegranate	200	1
Npauj npaim tuaj	170	1
Melon	130	1
Kiwi	120	1
Txiv qaub	1 nruab nrab	0.3
Plum	110	1
Txiv duaj	110	1
Pauj kev chim	1 qhov nruab nrab	1
Qab zib cherry	200	2
Kua	100	1
Lub taub	500	2
Ntsuab currant	180	1
Lingonberry	140	1
Liab currant	400	2
Txiv duaj	100	1
Txiv kab ntxwv txiv kab ntxwv	100	0.7
Txiv duaj	200	1
Gooseberry	300	2
Tsiaj Npua Teb	170	1
Txiv pos nphuab	100	0.5
Cwj	180	2

Khoom	Nyhav g	XE
Qos kua txob	250	1
Kib qos yaj ywm	1 tablespoon	0.5
Txiv lws suav	150	0.5
Taum	100	2
Cov zaub qhwv dawb	250	1
Taum	100	2
Jerusalem artichoke	140	2
Zucchini	100	0.5
Cauliflower	150	1
Hau qos yaj ywm	1 nruab nrab	1
Radish	150	0.5
Ua Tsuag Ntau	220	1
Carrots	100	0.5
Dib lauj	300	0.5
Beetroot	150	1
Mashed qos yaj ywm	25	0.5
Peas	100	1

Cov khoom noj siv mis yuav tsum tau noj txhua hnub, nyiam dua yav tav su. Hauv qhov no, tsis tsuas yog cov qhob cij, tab sis kuj tseem qhov feem pua ntawm cov ntsiab lus ua rog yuav tsum tau muab rau hauv. Cov neeg mob ntshav qab zib pom zoo kom cov khoom noj muaj roj tsawg.

Khoom	Qhov hnyav g / Ntim ml	XE
Mis nyuj khov	65	1
Mis	250	1
Ryazhenka	250	1
Kefir	250	1
Syrniki	40	1
Yogurt	250	1
Cov tshuaj nplaum	125	0.5
Qab zib curd	200	2
Dumplings nrog tsev cheese	3 pc	1
Yogurt	100	0.5
Tsev Me Casserole	75	1

Thaum siv cov khoom lag luam ci, koj yuav tsum them sai sai rau qhov nyhav ntawm cov khoom, nws hnyav rau ntawm cov khoom siv hluav taws xob teev.

Dab tsi yog cov khob cij qhob cij thiab leej twg xav tau lawv

Cov neeg muaj ntshav qab zib tau raug yuam kom tswj hwm txoj kev noj zaub mov kom tsis tu ncua, kev ua haujlwm txhua hnub, qhov nyiaj ntawm cov carbohydrates hauv lawv cov tais diav. Cov xwm txheej uas tshwm sim rau cov neeg muaj kev noj qab haus huv, piv txwv li, mus xyuas tom tsev noj mov, tig los ua ntau yam nyuaj rau lawv: cov tais diav xaiv, yuav ua li cas txiav txim lawv qhov hnyav thiab kwv yees tias muaj qab zib ntxiv? Chav nyob qhob cij yooj yim ua tiav cov haujlwm no vim tias lawv tso cai rau koj kom pom kev, tsis muaj qhov hnyav, txiav txim siab cov ntsiab lus kwv yees carbohydrate hauv cov zaub mov. Yog tias peb txiav ib feem kaum ntawm daim nyias nyias lo ntawm cov mov ci thiab noj ib nrab ntawm nws, peb tau txais ib qho XE.

Mob ntshav qab zib thiab siab surges yuav yog ib yam dhau los

Mob ntshav qab zib yog qhov ua rau ze li ntawm 80% ntawm tag nrho cov cwj nrag thiab txiav taws. 7 ntawm 10 leej neeg tuag vim txhaws ntawm cov hlab ntsha hauv plawv lossis paj hlwb. Yuav luag txhua qhov teeb meem, qhov laj thawj rau qhov txaus ntshai kawg no yog qhov qub - ntshav qab zib siab.

Cov piam thaj tuaj yeem thiab yuav tsum tau sib khob, tsis muaj dab tsi. Tab sis qhov no tsis kho tus kab mob nws tus kheej, tab sis tsuas yog pab txhawm rau txhawm rau tshawb xyuas, thiab tsis yog qhov ua kom muaj tus kab mob.

Cov tshuaj nkaus xwb uas raug pom zoo rau kev kho mob ntshav qab zib thiab nws kuj yog siv los ntawm endocrinologist hauv lawv txoj haujlwm yog qhov no.

Qhov ua tau zoo ntawm cov tshuaj, suav raws li tus qauv txheej txheem (tus naj npawb ntawm cov neeg mob uas tau zoo mus rau tag nrho cov neeg mob hauv pawg 100 ntawm cov neeg tau txais kev kho mob) yog:

Li qub ntawm qab zib - 95%
Kev tshem tawm ntawm cov hlab ntshav thrombosis - 70%
Ntaus tau ntawm lub plawv dhia muaj zog - 90%
Kev tshem tawm ntshav siab - 92%
Qhov nce hauv lub zog nruab hnub, txhim kho pw tsaug zog thaum hmo ntuj - 97%

Cov neeg tsim khoom tsis yog lub koom haum ua lag luam thiab tau nyiaj peev nrog kev txhawb nqa los ntawm lub xeev. Yog li ntawd, tam sim no txhua tus neeg nyob hauv muaj qhov zoo.

Qee cov carbohydrates, qhov thiaj li hu ua kev noj haus muaj fiber ntau, ntshav qab zib tsis nce, yog li thaum suav cov khob cij qhob cij nws nquahu kom txo.

1 XE muaj 12 gram carbohydrates, nrog rau fiber. Cov khoom noj uas tsis muaj zaub mov muaj fiber ntau lossis muaj cov ntsiab lus tsawg kawg yog hloov mus ua khob cij faib raws qhov feem ntawm 10 g ntawm carbohydrates - 1 XE.

Hauv qee lub tebchaws, piv txwv li Asmeskas, 15 g ntawm carbohydrates yog coj rau 1 XE. Txhawm rau kom tsis txhob muaj kev kub ntxhov, koj yuav tsum siv cov ntxhuav los ntawm tsuas yog ib lub hauv paus Cov. Zoo dua yog tias nws yuav qhia cov txheej txheem suav.

Thaum xub thawj, nws zoo li rau cov neeg mob ntshav qab zib hais tias kev siv lub khob cij tsuas ua rau cov lus tsis yooj yim rau kev suav ntawm cov tshuaj insulin. Txawm li cas los xij, dhau sijhawm, cov neeg mob tau dhau los ua haujlwm nrog qhov ntau ntawm no tias tsis muaj ib lub rooj lawv tuaj yeem qhia koj tias muaj pes tsawg tus carbohydrates hauv koj cov tais diav uas koj nyiam, tsuas yog saib lub phaj: XE yog 2 diav ntawm Fabkis kib, ib khob ntawm kefir, ib qho kev ua dej qab zib lossis ib nrab txiv tsawb.

Zaub		XE hauv 100 g	Kom muaj nuj nqis hauv 1 XE
zaub qhwv	dawb-hau	0,3	ib khob	2
	Beijing	0,3	ib khob	4,5
	xim	0,5	tus dev	15
	zaub pob	0,7	tus dev	7
	zaub paj ntsuab	0,6	pcs	1/3
hneev	leek	1,2		1
hneev	dos	0,7		2
lub dib	tsev cog khoom	0,2		1,5
lub dib	tsis tau txais kev tso cai	0,2		6
qos yaj ywm		1,5		1 me me, 1/2 loj
carrots		0,6		2
kab laum		0,8		1,5
tswb neeb		0,6		6
txiv lws suav		0,4		2,5
radish		0,3		17
dub radish		0,6		1,5
turnip		0,2		3
lub taub		0,4		1
txaij		0,5		1/2
taub dag		0,7	ib khob	1,5
ntsuab peas		1,1		1
Jerusalem artichoke		1,5		1/2
pauj niam		0,3		3

Lis thiab lis lis

Dua li ntawm qhov tseeb hais tias txhua qhov ua txhuv muaj ntau ntawm cov carbohydrates, lawv tsis tuaj yeem raug tshem tawm ntawm kev noj haus. Cov nplej nrog barley, txhuv xim av, oatmeal, buckwheat muaj tsawg dua rau cov piam thaj hauv ntshav qab zib. Ntawm cov khoom siv bakery, feem ntau muaj txiaj ntsig yog rye thiab bran cij.

Khoom		XE hauv 100 g	XE hauv 1 khob ntawm 250 ml
groats	thoob ham	6	10
	pearl barley	5,5	13
	oatmeal	5	8,5
	semolina	6	11,5
	pob kws	6	10,5
	nplej	6	10,5
txhuv	ntev grain dawb	6,5	12,5
	dawb nruab nrab lis	6,5	13
	xim av	6,5	12
taum	dawb ntiav	5	11
	loj dawb	5	9,5
	xim liab	5	9
Hercules plaub ya ri		5	4,5
nplej zom		6	nyob ntawm daim ntawv
taum mog		4	9
lentils		5	9,5

Khob cij rau hauv chav ua mov ci:

20 g lossis hlais 1 cm dav dawb,
25 g lossis hlais 1 cm rye,
30 g lossis ib hlais ntawm 1.3 cm ceg,
15 g lossis ib daim ntawm 0.6 cm Borodino.

Feem ntau cov txiv hmab txiv ntoo uas muaj ntshav qab zib raug tso cai. Thaum xaiv them them mloog rau lawv cov glycemic index. Cov currants dub, plums, txiv ntoo qab zib thiab cov txiv ntoo hauv qab zib yuav ua rau me ntsis qab zib. Txiv tsawb thiab plab nyoos muaj ntau yam muaj suab thaj ntau, yog li muaj hom 2 thiab tsis muaj ntshav qab zib hom 1, nws zoo dua yog tsis koom tes.

Lub rooj qhia cov ntaub ntawv rau tag nrho, txiv hmab txiv ntoo tsis muaj npe.

Khoom	XE hauv 100 g	ntawm 1 XE
Khoom	XE hauv 100 g	ntsuas ntawm kev ntsuas	Kom muaj nuj nqis
ib cov kua	1,2	tej daim	1
pear	1,2		1
txig	0,7		1
plum	1,2		3-4
apricot	0,8		2-3
txiv pos nphuab	0,6		10
qab zib cherry	1,0		10
txiv aws	1,1		15
txiv hmab	1,4		12
txiv kab ntxwv	0,7		1
txiv qaub	0,4		3
kab npauj	0,7		2-3
txiv kab ntxwv qaub	0,6		1/2
txiv tsawb	1,3		1/2
pomegranate	0,6		1
txiv duaj	0,8		1
kiwi	0,9		1
lingonberry	0,7	cov ntawv	7
gooseberry	0,8		6
currant	0,8		7
txiv pos nphuab	0,6		8
blackberry	0,7		8
txiv puv luj	0,7	—
lub dib liab	0,4	—
lub dib pag	1,0	—

Txoj cai rau cov mob ntshav qab zib: yog tias koj muaj kev xaiv, txiv hmab txiv ntoo lossis kua txiv, xaiv ib lub txiv. Nws muaj ntau cov vitamins thiab qeeb qeeb carbohydrates. Muaj dej qab zib muaj kuab, tshuaj yej muaj iced, nectars nrog ntxiv qab zib raug txwv.

Lub rooj qhia cov ntaub ntawv rau 100% kua txiv tsis ntxiv qab zib.

Kev sib cav sib ceg

Txhua yam khoom qab zib raug tso cai tsuas yog muaj qhov ruaj khov ntawm hom 1 mob ntshav qab zib. Tus neeg mob ntshav qab zib nrog hom 2 yog contraindicated, vim tias lawv yuav ua rau muaj kev ua kom cov piam thaj ntau ntxiv. Rau cov khoom qab zib, cov mis nyuj ua ke nrog cov txiv hmab txiv ntoo yog qhov nyiam, thiab qhov ntxiv ntawm cov khoom qab zib yog qhov ua tau.

Nws kuj yog qhov tsis tsim nyog siv tshwj xeeb rau cov neeg mob ntshav qab zib. Hauv lawv, qab zib yog hloov los ntawm fructose. Cov khoom qab zib zoo li no nce glycemia qeeb dua li ib txwm, tab sis nrog siv ntau cuam tshuam tsis zoo rau daim siab.

nyeem ntxiv >>

Khoom		XE hauv 100 g
qab zib thiab ua kom zoo qab zib, icing qab zib		10
zib ntab		8
waffles		6,8
khob cij		5,5
qab zib koob noom		6,1
pob keej		5,7
gingerbread khaub noom		6,4
marshmallows		6,7
pastille		6,7
dej qab zib	dawb	6
	mis nyuj	5
	tsaus ntuj	5,3
	iab	4,8
khaub noom

Lub glycemic Performance index ntawm tangerines muaj pes tsawg lub khob cij muaj nyob hauv lawv

Tseem ceeb thaj chaw ntawm txiv apples rau ntshav qab zib

Kev noj haus tau zoo npaum li cas

Yuav siv li cas?

Qhov cuam tshuam ntawm txiv apples ntawm lub cev

Yuav suav li cas?

Glycemic Performance index

Dab tsi yog XE qhob cij chav ua noj?

Suav cov khob cij ua mov

Cov kab ntsuas ntawm qhov ntsuas ntawm cov khoom lag luam sib txawv

Lub khob cij qhiav yog dab tsi?

Cov ntsiab cai thiab kev cai rau xam XE

Ntshav qab zib lub khob cij khoom noj khoom haus

Khoom noj siv mis

Ib tug neeg xav tau ntau npaum li cas chav ua mov ci?

Lub tswv yim ntawm chav ua mov ci

Chav nyob cij ntawm cov txiv hmab txiv ntoo thiab txiv ntseej

Cov qos yaj ywm qhob cij

Cov txiv ntoo xyoob txiv ntoo qhuav ua ke rooj

Chav nyob qhob cij hauv qab zib

Chav ua mov ci rau cov noob thiab noob txiv

Taum Chav Nyob

Nqaij thiab ntses

Noj rau hom 1 thiab ntshav qab zib hom 2: sib txawv

XE kev noj haus rau cov neeg mob ntshav qab zib

Bakery khoom

Cereals thiab hmoov khoom

Nqaij lauj kaub tais diav muaj hmoov nplej

Hmoov nplej thiab khoom noj ci

Mob ntshav qab zib Calorie

XE faib khoom nruab hnub

Cov zaub mov txawv li cas nce ntxiv nyob hauv qab?

Cov khoom lag luam uas tsim kua nplaum tsawg

Cov khoom noj muaj carbohydrate ntau

Omnidirectional Khoom

Cov Nta Tseem Ceeb

Qhov tsis zoo ntawm qhov kev sib hais haum

Refined carbohydrates

Kev siv tus nqi

Lub khob cij qhiav yog dab tsi?

Chav Nyob Khob Cij thiab Insulin

Txiv Hmab Txiv Ntoo thiab Txiv Hmab Txiv Ntoo

100% kua txiv tsis muaj qab zib ntxiv

Ceev thiab Noob

Lub tswv yim ntawm chav ua mov ci

Kev Hais Haum

Ntawv qhia zaub mov muab tso ua ke

Hais txog Cov Pab Pawg Khoom

Siv tau cov khob nyob ib hnub

Yuav ua li cas thiaj suav cov qhob cij

Dab tsi yog txhua hnub xav tau ntawm XE

Chav nyob qhob cij rau ntshav qab zib

Mis los tso cov lus

Nplej thiab zaub mov noj lub rooj

Chav tsev mov ci (XE)

Chav nyob qhob cij hauv cov khoom noj siv mis

Ntshav qab zib-pom zoo cov lus zaub

Lub rooj ntawm tso cai berries rau ntshav qab zib

Txiv mab txiv ntoo lub rooj

Ntshav qab zib cov khoom noj uas pom zoo

Lub khob qhob cij yog dab tsi thiab vim li cas nws qhia?

Yuav ua li cas yuav ua rau nws?

Cov zaub mov tuaj yeem noj tau yam tsis muaj kev txwv

Cov khoom noj uas yuav tsum tau noj kom tsawg

Cov khoom lag luam yuav tsum raug cais tawm lossis txwv tsawg li ntau tau

Xaus

Cov yam ntxwv ntawm ntshav qab zib hom II

Ntau npaum li cas carbohydrate noj nrog cov ntshav qab zib hom II

Chav tsev qhob cij - nws yog dab tsi

Ntxhuav ntawm ntau cov muaj 1 khob cij

Dab tsi yog XE?

Cov khoom lag luam uas tsis suav

Kev zom cov zaub mov carbohydrates tau yooj yim

Cov kua dej ua kua (100%), tsis tas muaj piam thaj ntxiv

Noob thiab Ceev

Kev noj cov qhob cij

Hmoov nplej thiab khoom noj ci

Mis thiab Mis los

Neeg rau, zaub, legumes

Txiv hmab txiv ntoo thiab txiv ntoo (nrog pob zeb thiab tev)