Tsawg-carb cov pluas noj rau hom 1 thiab ntshav qab zib hom 2

Ntshav qab zib mellitus yog ib yam kab mob loj heev uas tuaj yeem xav tau thaum muaj hnub nyoog. Feem ntau, nws cuam tshuam rau lub cev hauv qhov xwm txheej ntawm lub neej. Mob ntshav qab zib, koj yuav tsum ua raws li cov zaub mov tshwj xeeb uas tsis muaj cov carb qis. Nws cuam tshuam li cas hauv chav kawm ntawm tus kab mob, qhov txiaj ntsig ntawm kev noj zaub mov zoo li cas?

Khoom Noj Khoom Haus Ntshav Qab Zib 1 Ntshav Qab Zib

Rau cov neeg mob ntshav qab zib, muaj 5 txoj cai uas yuav tsum tau ua raws nrog kev noj haus kom tsawg.

Cov zaub mov noj txhua hnub yuav tsum yog 4 txog 8 zaug. Feem ntau ntawm cov zaub mov carbohydrate muaj rau pluas su thiab noj tshais. Qhov ntau thiab lub sijhawm noj mov yog txiav txim siab los ntawm hom tshuaj insulin thiab qhov kev pabcuam rau noj.
Nrog rau kev ua kom lub cev ntau ntxiv, yuav tsum muaj carbohydrates ntau.
Nws yog txwv tsis pub hla pluas noj. Kev noj qab nyob zoo kuj yog qhov tsis txaus siab. Cov leeg pob yuav tsum tsis ntau tshaj 600 calories. Yog tias tus mob ntshav qab zib xav kom poob phaus, tom qab ntawv tus naj npawb ntawm cov calories raug txo kom tsawg. Tus neeg mob uas lub cev tsis hnyav yuav tsum tsis txhob noj ntau dua 3100 calories ib hnub twg.
Nrog cov zaub mov uas tsis muaj carb ntau, cov rog tsis tau cais tawm ntawm kev noj haus. Txawm li cas los xij, koj tsis tuaj yeem ua phem rau lawv cov zaub mov nplua nuj. Tsis tas li ntawd, tsis txhob koom nrog kib, haus, qab ntsev thiab ntsim tais diav. Nws yog qhov zoo dua rau stew nqaij, ntses, ncu lossis ci hauv qhov cub.
Ua tsis tiav cov dej cawv.

Kev noj haus ntshav qab zib hom 2

Lub hauv paus ntsiab lus ntawm kev noj zaub mov kom tsawg-carb yog noj cov zaub mov muaj protein ntau. Carbohydrates kuj muaj nyob hauv zaub mov noj, tab sis tsis tag. Cov carbohydrates sai yog contraindicated nyob rau hauv hom 2 mob ntshav qab zib. Muaj ntau ntawm lawv nyob rau hauv cov khoom lag luam xws li cov nplej zom, jam, melon, zib ntab, confectionery thiab khoom bakery, figs, txiv quav ntswv nyoos, txiv tsawb thiab txiv hmab txiv ntoo qhuav.

Hloov chaw, cov khoom lag luam uas muaj cov carbohydrates qeeb yog qhia rau hauv daim ntawv qhia zaub mov. Raws li txoj cai, lawv tau muab faib ua ntau pawg:

porridge
khoom noj siv mis
zaub thiab tshuaj ntsuab
legumes thiab qoob loo.

Los ntawm cov txiv hmab txiv ntoo, txiv duaj, plums, txiv kab ntxwv qaub, txiv ntoo qab zib, cov txiv hmab txiv ntoo uas tsis muaj qab zib, txiv kab ntxwv thiab txiv duaj txiv ntoo raug tso cai. Tus nqi txhua hnub ntawm cov khoom noj cog tsis ntau tshaj 300 g.

Mov ci nrog hom 2 mob ntshav qab zib mellitus tsuas yog ua tau los ntawm cov nplej los yog peklevanny (los ntawm kev sib xyaw ntawm cov nplej thiab txhuv noob nplej hmoov nplej). Tus nqi txhua hnub ntawm hmoov nplej khoom tsis pub ntau tshaj 120 g nyob rau ib hnub.

Khoom noj muaj protein ntau yog qhov tseem ceeb ntawm kev noj zaub mov kom tsawg rau cov muaj ntshav qab zib hom 2. Cov no feem ntau yog cov qe qaib, nqaij thiab cov khoom noj siv mis. Nyob rau hauv rooj plaub tom kawg, kev nyiam yog muab rau tsev me cheese, tsis muaj rog-kefir, yoghurts tsis muaj qhov muab kiav txhab, cov kua mis uas muaj suab thaj. Qhov pub tau ntau tshaj plaws txhua hnub yog 500 g.

Cov qe qaib tuaj yeem noj tau txhua hom. Tus lej txhua hnub - tsis pub ntau tshaj 2 nyob rau ib hnub.

Nco ntsoov suav nrog porridge hauv cov zaub mov ntawm cov ntshav qab zib. Nws yog cov khoom tseem ceeb ntawm kev noj haus fiber, vitamins B thiab E. Kev noj haus fiber ntau yog qhov tseem ceeb rau kev ua haujlwm ntawm cov roj cholesterol thiab piam thaj.

Cov khoom lag luam zoo tshaj plaws yog dawb fillet ntawm luav, qaib cov txwv thiab nqaij qaib. Nws muaj cov roj cholesterol thiab roj tsawg. Tom qab noj cov nqaij, kev tshaib plab tsis tshwm sim ntev. Koj tuaj yeem suav nrog nqaij nruab deg nyob hauv qhov khoom noj. Cov ntses ua kom rog tsis txhob nqa mus.

Nws yog ib qho nyuaj rau ntau tus neeg muaj ntshav qab zib kom tso cov ntshav qab zib. Xylitol yog ib qho kev xaiv zoo.

Ntawv qhia zaub mov rau lub lim tiam

Txhawm rau hloov mus rau cov khoom noj muaj cov zaub mov muaj roj tsawg, nws raug nquahu kom ua raws li daim ntawv qhia zaub mov ua ntej rau ib lim tiam. Cov zaub mov zoo li no muab rau tus neeg mob 1200–1400 calories ib hnub thiab 8400–8600 calories tauj ib lim tiam. Yog tias cov ntshav qab zib tsis rog dhau, koj tuaj yeem txhim kho cov calories.

Tsawg-carb noj rau ib lub lim tiam nrog ntshav qab zib

Hnub ntawm lub lim tiam	Noj tshais	Noj su	Noj su	Muaj cov tshuaj yej siab	Noj hmo	Ua ntej yuav mus pw
Hnub Monday	Cheese - 30-40 g Barley porridge - 200 g Rye qhob cij - 20-30 g Cov tshuaj yej uas tsis muaj qab zib	Mis nyuj - 200 ml	Mov ci - 25 g Beetroot kua zaub - 250 g Steamed cutlet Squid zaub xam lav - 100 g	Kua - 1 pc. Tshuaj ntsuab decoction - 200 g	Cov tshuaj yej uas tsis muaj qab zib Braised zaub pob - 200 g Ci carp - 250 g	Kefir (1%) - 200 ml
Hnub Tuesday	Zaub xam lav - 150 g Ib Qe Omelet Buckwheat porridge - 200 g Tsis siv cov tshuaj yej lossis kas fes	Mis nyuj - 200 ml	Zaub xam lav - 130 g Mushroom kua zaub - 220 g Boiled Qaib Cov Txwv - 80-90 g	Txiv Hmab Txiv Ntoo Jelly - 120 g	Cov zaub ntsuab - 130 g Hau Nqaij qaib Mob - 220 g	Mis nyuj - 200 ml
Hnub Wednesday	Qaub cream - 30 g Mov ci - 30 g Stuffed cabbage - 210 g Tsis siv cov tshuaj yej lossis kas fes	Cracker - 30 g Txiv hmab txiv ntoo qhuav compote - 200 ml	Stewed ntses - 150 g Zaub xam lav nrog zaub thiab cws - 120 g Macaroni - 50 g Taub zaub qhwv zaub qhwv - 180 g	Txiv kab ntxwv - 1 pc.	Rosehip broth - 200 ml Berries - 50 g Curd casserole - 250 g Qaub cream - 20 g	Kefir (1%)
Hnub Thursday	Siv monday menu
Hnub Friday	Biokefir - 200 ml Ntxeev - 25 g	Nqaij - 40-45 g Mov ci - 30 g Cov tshuaj yej uas tsis muaj qab zib	Boiled ntses - 150 g Qos qos yaj ywm - 80 g Zaub xam lav - 120 g Berries - 50 g	Txiv Hmab Txiv Ntoo Jelly - 50 g Compote - 200 ml	Steamed cutlet Zaub xam lav - 220 g	Kefir (1%)
Hnub Saturday	Mov ci - 30 g Cov kua qab ntsev salmon - 30 g Tshuaj yej tsis muaj qab zib	Tsev cheese - 50 g Berries - 150 g	Qaub cream - 20-30 g Tub nkeeg cabbage qaws - 110 g Beetroot kua zaub - 220 g	Mis nyuj - 200 ml	Stewed Eggplant - 120 g Hau nqaij qaib mis - 230 g	Kefir (1%)
Hnub Sunday	Buckwheat porridge nrog mis nyuj - 300 g Hau qe - 1 pc.	Kua - 1 pc.	Barley porridge rau ntawm dej Cov nqaij ntshiv kua zaub - 350 g Nqaij nyuj nqaij ci - 100 g	Mis nyuj - 200 ml	Nqaij ci nqaij ntses - 80 g Ci Pollock - 320 g Cov tshuaj yej uas tsis muaj qab zib	Kefir (1%)

Thawj qeb

Thawj theem yog qhov hnyav tshaj plaws. Nws lub sijhawm yog 15 hnub lossis ntau dua. Lub sijhawm no, lub cev tsoo cov rog ua haujlwm (cov txheej txheem ntawm ketosis). Txog 20 g ntawm carbohydrates raug tso cai hauv cov zaub mov txhua hnub. Faib cov khoom txhua hnub faib ua ntu me, 3-5 txais tos. Saib xyuas lub sijhawm nruab nrab ntawm pluas noj - tsis pub dhau 6 teev. Haus yam tsawg 8 khob dej ib hnub.

Cov khoom lag luam tseem ceeb ntawm cov ntawv qhia txog ntshav qab zib nyob rau theem no yog zaub roj, nqaij, nqaij ntses, ntses, qe, qe. Hauv cov khoom me me, koj tuaj yeem noj cov txiv ntseej, txiv lws suav, txaij, zucchini, dib, zaub qhwv, tsev cheese thiab lwm yam khoom noj siv mis. Cov mov ci, txiv ntseej, hmoov nplej thiab khoom qab zib, lws suav muab tshuaj txhuam, noob, carrots, txhuv nplej zaub, txiv hmab txiv ntoo qab zib.

Txhawm rau ua kom cov txheej txheem ntawm kev sib cais, ua lub cev tawm dag zog. Hloov raws li cov lus pom zoo hauv thawj theem, qhov hnyav yuav txog 5 kg.

Theem Thib Ob

Nws kav los ntawm ntau lub lis piam mus rau ntau xyoo (nyob ntawm cov naj npawb ntawm cov phaus uas koj xav tau kom tshem tawm). Nyob rau lub sijhawm no, tus kheej niaj hnub noj cov zaub mov carbohydrates yog xam, thaum lub txheej txheem ketosis yuav txuas ntxiv. Qhov no yog ua los ntawm kev sim - nce cov nyiaj ntawm cov carbohydrates hauv zaub mov maj mam. Ntsuas koj tus kheej ib zaug ib asthiv los saib seb koj lub cev hloov pauv li cas. Yog tias nws nres rau ntawm tib theem lossis loj tuaj, rov qab mus rau theem 1.

Qeb plaub

Ua kom tiav nrog txhua lub neej tom qab. Nws xyuas kom meej tias qhov nyhav yog tswj nyob ntawm qib uas xav tau. Tus nqi ntawm cov carbohydrates hauv cov zaub mov sib txawv tuaj yeem pom hauv lub rooj noj cov zaub mov muaj carb tsawg. Raws li cov ntaub ntawv no, koj yuav ua rau koj cov khoom noj txhua hnub.

Kev xaiv cov khoom noj muaj protein ntau nrog cov khoom noj uas tsis pub muaj carbohydrate pub rau cov neeg mob ntshav qab zib kom npaj tau ntau yam qab thiab zoo noj.

Braised nqaij Nqaij. Zov cov nqaij qaib cov tsiaj ua kom tuag thiab tshem tawm tag nrho cov rog. Yaug, ntsev thiab kua txob cov nqaij. Muab tais hauv lub cooker qeeb. Ntxiv 150 g dej thiab ib nplooj Bay. Xaiv hom quenching rau 1.5 teev. Yog tias xav tau, ntxiv cov qos yaj ywm xyaw. Tsis tas yuav hloov lub sijhawm tua hluav taws.

Squid nqaij zaub xam lav. Zuaj 1 lub qe hau thiab 100 g squid rings. Ntxiv 2 tbsp rau zaub xam lav. l nyob kas poom pob kws thiab 2-3 tee txiv qaub kua txiv. Ncuav tag nrho cov khoom xyaw nrog txiv roj roj thiab sib tov kom huv.

Ntses khoom qab zib. Koj yuav xav tau: 100 g ntawm hiav txwv ntses fillet, 30 ml ntawm mis nyuj, 5-10 g ntawm butter, 25-30 g ntawm qhob cij. Soak lub khob cij hauv mis. Tom qab ntawd, ua ke nrog ntses, hla dhau ntawm nqaij grinder. Ntxiv ntsev thiab roj rau cov nqaij minced. Sib tov txhua yam kom huv si. Daim ntawv txiav tawm los ntawm cov nqaij minced npaj. Zog lawv.

Ci ntses. Txiav tus ntses ua tej daim me me, kua txob thiab ntsev kom saj. Ci hauv qhov cub rau 1 teev. Ua cov zaub mov tiav nrog zaub xam lav, hau qe lossis kua txob. Siv cov noob txiv ntoo los sis kua ntses yog tias xav tau.

Zaub pob zaub qhwv. Cov khoom xyaw tsim nyog: carrots - 25-30 g, zaub qhwv - 100-150 g, hom hmoov nplej - 12 g, dos - 25-30 g, qaub cream - 10 g, zaub ntsuab - 5-7 g, zaub roj - 10-15 ml Cov. Finely chop lub zaub qhwv thiab rhaub nws hauv ntsev cov dej hla dej tsawg (kom txog thaum ib nrab-siav). Stew carrots, dos thiab hmoov nrog zaub roj hauv lub lauj kaub. Xa cov zaub stewed rau zaub qhwv thiab ua noj rau 10-15 feeb. Ntxiv qaub cream thiab tshuaj ntsuab tom kawg.

Cheese loj. Txhawm rau npaj cov khoom noj qab zib qis, koj yuav tsum tau muaj: raisins - 10 g, tsev cheese - 200 g, qab zib hloov, rum lossis vanilla essence. Soak raisins hauv dej npau. RUB tsev cheese nrog 1 tbsp. l dej txias. Nyob rau hauv lub txiaj ntsig loj, ntxiv rum lossis vanilla essence, raisins thiab qab zib hloov (mus saj).

Kev noj zaub mov kom tsawg los ntawm muaj cov txiaj ntsig zoo ua rau cov ntshav qab zib ua tau zoo. Txawm li cas los xij, muaj qee yam kev txwv. Hauv tshwj xeeb, nws tsis pom zoo rau cov neeg hluas, cov kis las, cev xeeb tub thiab pub niam mis. Yog li ntawd, nws yuav zoo dua yog tias kev noj haus zoo li no raug xaiv los ntawm cov kws tshaj lij ib tus neeg.

Kev noj zaub mov noj qab zib kom tsawg los kho ntau hom ntshav qab zib

Video (nyem mus ua si).

Cov lus pom zoo zoo ib yam rau txhua yam kev mob glycemic, txawm li cas los xij, qee qhov ntawm nws cov hom xav tau tsom rau cov ntawv qhia zaub mov. Nov yog qee qhov piv txwv ntawm qhov sib txawv:

Lub hom phiaj tseem ceeb yog tswj ntshav qab zib kom tsis pub dhau qhov teev tseg. Yuav kom ua tiav qhov no, koj yuav tsum ua kom nruj me ntsis ntawm koj cov kev ua kom txaus.

Ib qho mob tseem ceeb yog qhov kev poob phaus. Koj yuav tsum tsom mus rau kev noj mov me thiab xyuas seb koj noj ntau npaum li cas.

Mloog zoo rau kev noj zaub mov zoo thiab carbohydrates. Raws li cov protein, uas tom qab ob peb teev kuj nce qib ntawm cov piam thaj hauv cov ntshav.

Hom 2 mob ntshav qab zib mellitus (mob ntshav qab zib tsis yog-insulin-tiv thaiv ntshav qab zib) yog cov kab mob metabolic yam ntxwv ntawm tus mob hyperglycemia, uas tshwm sim los ntawm kev ua txhaum ntawm kev cuam tshuam ntawm kev cuam tshuam ntawm insulin nrog cov nqaij mos.

Qhov no yog daim ntawv ntau tshaj tshwm sim hauv ntau dua 80% ntawm cov neeg mob. Nws dag hauv qhov tseeb tias lub cev ua rau muaj qhov tsis txaus siab rau insulin (insulin resistance).

Qhov kev cuam tshuam loj rau kev txhim kho hom mob no muaj:

Ib puag ncig yam
tsis muaj kev qoj ib ce thiab ntsuas lub suab ntawm lub neej,
rog rog rog,
muaj hnub nyoog
khoom noj khoom haus tsis muaj zog.

Raws li txoj cai, kev kho mob insulin tsis tas yuav tsum tau pib ntawm kev pib mob. Nws yog qhov nyuaj rau tus neeg mob kom pom tus kabmob, vim tias cov tsos mob feem ntau rau ib lub sijhawm ntev tsis ua rau muaj kev ntxhov siab nyob hauv tus neeg mob.

Qaug zog, tas li nkees,
poob los sis phaus ntxiv,
nce tso zis
fungal tau tus kab mob, khaus hauv perineum,
pom kev pom
qhov ncauj qhuav.

Txawm li cas los xij, cov tsos mob yuav tsis tshwm sim ntev, txawm tias muaj suab thaj ntau.

Kev noj zaub mov kom tsawg carb tsis yog qhov ua zaub mov nrawm nrawm. Txawm li cas los xij, nws tso cai rau koj kom tiv nrog kev hnyav dhau, thiab tib lub sijhawm muaj cov vitamins: A, C thiab pawg B, ntxiv rau cov kab kawm xws li sodium thiab potassium. Qhov koob tshuaj txhua hnub ntawm calories yog 1000-1300, yog li nws tuaj yeem siv los ntawm cov tib neeg muaj kev rog nrog kev rog.

Dab tsi koj yuav tsum them sai sai rau thaum tsim cov ntawv qhia zaub mov

Yog tias koj rog dhau lossis rog dhau lawm, kev poob phaus yuav yog qhov tseem ceeb rau txo cov ntshav qabzib.

Qhov xwm zoo yog tias feem ntau cov tib neeg muaj tus mob ntshav qab zib hom 2, kev hloov pauv rau cov khoom noj kom zoo dua rau kev kho ntshav qab zib ntau dua li cov tshuaj noj hauv qhov ncauj. Txawm hais tias muaj kev hloov me me tuaj yeem txhim kho cov kev ntsuas hauv qabzib thiab zam kom tsis txhob muaj teebmeem.

Lauj kaub tais diav los ntawm nqaij nyug, nqaij qaib.
Txhua hom ntses thiab nqaij ntses. Rog ntau yam: salmon, mackerel, sardine, herring.
Qe ntawm txhua yam.
Txiv roj, txiv maj phaub roj.
Cov zaub uas cog rau saum npoo av: zaub paj, zaub cob pob, zaub qhwv dawb, Zaub pob ntsuab, zaub ntsuab, zaub paj, zeschini, txaij, txiv ntseej, zaub ntsuab, nceb, dib, zaub xas lav, avocados, dos, kua txob, txiv lws suav pab ntxiv ntim rau hauv cov zaub mov thiab suav hais tias yog qhov muaj txiaj ntsig zoo. carbohydrates.
Cov khoom noj siv mis: ntuj butter, qab zib (40% rog), qab zib, Greek / Turkish yogurt thiab tawv cheeses hauv kev sim.
Rau cov khoom noj txom ncauj, txiv ntoo thiab txiv ntseej ua cov paj kws, khob noom thiab khoom qab zib.
Yog tias koj ua lub neej kom nquag plias thiab xav tau cov zaub mov carbohydrates ntau dua, xaiv cov zaub mov nplej xws li oats, quinoa, txhuv xim av, uas yog cov muaj fiber ntau thiab protein ntau.
Txiv hmab txiv ntoo nyob rau hauv sim.
Dawb cheese, yogurt ntuj, Greek.
Kev txiav txim siab ua kom muaj cov carbohydrates: cov txhuv dub, mov ci.

Ua noj los ntawm kos. Lub ntsiab cai tseem ceeb yog kom noj thaum koj tshaib plab, thiab kom txog thaum koj noj txaus.

Qab zib yog thawj zaug hauv daim ntawv no. Cov kua txiv ntim, tsis haus dej cawv thiab dej cawv, khoom qab zib, yob, dej khov, khoom qab zib thiab zaub mov tshais. Tsis tas li, tag nrho cov khoom qab zib cuav.
Haus dej haus, kua txiv, kua txiv qab zib kas fes thiab tshuaj yej.
Cov txiv hmab txiv ntoo yogurts, qab zib.
Tag nrho cov txheej txheem ua hmoov txhuv nplej siab carbohydrates: qhob cij, nplej zom, mov dawb, qos yaj ywm kib thiab granola. Cov lentils thiab taum muaj nyob rau hauv cov khoom me me.
Margarine yog cov roj ua cov roj uas muaj cov rog ua cov rog tsis txaus.
Xav tias npias yog "kua qhob cij"? Carbohydrates hauv cov npias feem ntau yog nqus tau sai, ua rau muaj ntshav ntau heev hauv cov ntshav qab zib. Yog tias koj yuav tsum haus dej, xaiv cov cawv txiv ntoo qhuav lossis haus cawv (rum, vodka, whiskey) tov nrog dej (tsis muaj qab zib).
Thaum coob leej neeg xav txog txiv hmab txiv ntoo “noj qab nyob zoo,” feem ntau ntawm lawv muaj piam thaj ntau. Rau cov ntshav qab zib, noj txiv hmab txiv ntoo ntau dhau txhais tau tias noj ntau qab zib ntxiv, uas yog qhov tsis xav tau. Noj cov txiv hmab txiv ntoo rau ib lub sijhawm thiab xaiv kom zoo. Papaya, txiv apples, plums thiab txiv duaj yog qhov kev xaiv zoo tshaj yog piv nrog txiv tsawb, ntoo thuv, txiv nkhaus taw thiab txiv quav ntswv nyoos.
Cov vas nthiv zaub mov, cov zaub mov nqa khoom noj, hauv tsev noj mov.
Cov zaub mov siav ua hauv cov tais, hnab yas.

Cov zaub mov GI tau ntxim rau cov ntshav qab zib. Cov neeg mob ntshav qab zib tau pom zoo cov zaub mov nrog GI tsawg - 50 lossis tsawg dua.

Sourdough rye qhob cij.
Oatmeal.
Cov nplej xim av
Pearl barley.
Taum thiab zaub.
Tsawb, plums, txiv ntoo qab zib, txiv kab ntxwv qaub.
Txiv lws suav, dib, txhua yam ntawm zaub qhwv, carrots.

Mov nplej dawb
Cov qos yaj ywm.
Mayonnaise
Cov khob cij dawb, yob.
Mis nyuj khov, khoom qab zib.
Txiv nkhaus taw, txiv tsawb, raisins, melon.
Beetroot, taub dag.

Haus 8 khob dej ib hnub.
Muab cov zaub mov tso rau ntawm ib lub phaj kom cov ntu zoo li loj dua, xaiv cov phiaj me me. Tso cov zaub mov rau ntawm nplooj zaub xas lav.
Noj tsis tu ncua. Noj mov yuav tsum tau muaj kev nquag heev (3-5 tauj ib hnub), tab sis hauv feem me me. Tus nqi ntawm cov calories txhua hnub npaum li cas yog tib yam.
Thaum npaj kev noj haus, koj yuav tsum saib lub glycemic index ntawm cov zaub mov ib tus neeg, cov ntsiab lus ntawm cov vitamins, fiber thiab polyunsaturated fatty acids.

Cov protein, cov rog thiab carbohydrates yuav tsum yog cov khoom noj muaj ntshav qab zib hauv cov khoom noj uas tsim nyog. Koj yuav tsum tsis txhob ua kom tshem tawm ntawm ib pab pawg ntawm cov khoom noj muaj txiaj ntsig, vim tias cov pluas noj rau qhov poob phaus feem ntau muaj.

Nco ntsoov kev sib cais ntawm cov carbohydrates mus rau qhov yooj yim thiab cov nyom. Yooj yim muaj nyob hauv cov ncuav pastries thiab txiv hmab txiv ntoo.Cov zaub mov zoo li no yuav tsum raug txo kom tsis txhob muaj cov piam thaj hauv ntshav. Cov nyom - hauv cov khoom muaj hmoov txhuv nplej siab, nqus tau los ntawm lub cev ntau dua maj mam thiab tiv thaiv kev sib luag hauv cov ntshav cov ntshav nyob hauv qib.

Sodium yog qhov tseem ceeb rau kev ua haujlwm txhua hnub ntawm lub cev. Txawm li cas los xij, nyob rau hauv ib txwm noj, feem ntau muaj ntsev ntau.

Rau cov neeg mob uas muaj piam thaj, qhov no tshwj xeeb tshaj yog, vim tias sodium thiab ntshav qab zib ua rau ntau ntxiv kev pheej hmoo ntawm tawg. Nws tsis pom zoo kom tshaj li ib rab koob ntawm 6 grams ntsev ib hnub.

Txhawm rau kom ntseeg tau tias koj tsis muab tshuaj sodium ntau dhau, zam:

Ntsev,
cov khoom noj kaus poom
ua tiav, kib,
npaj zaub mov noj (ua noj koj tus kheej)
tej daim (vim los ntawm cov rog uas lawv muaj)
kua zaub
siab kua txiv,
monosodium glutamate (E621),
zaub mov pickled
ketchup
mustard
mayonnaise
npaj-ua zaub xam lav ntaub hnav.

Nco ntsoov tias kev hloov mus rau cov khoom noj muaj roj tsawg yuav tsum muaj qhov hloov pauv tiag tiag thiab koj yuav tsum sab laj nrog koj tus kws kho mob lossis tus kws noj zaub mov noj mov. Tus kws tshaj lij yuav txiav txim siab seb cov qib carbohydrate txwv yog qhov tsim nyog rau koj.

Cov tib neeg noj cov tshuaj lossis cov tshuaj insulin yuav tsum tau them nyiaj tshwj xeeb rau kev pheej hmoo ntawm kev txhim kho hypoglycemia, uas tshwm sim los ntawm kev noj zaub mov tsis muaj carbohydrate.

Yog tias cov carbohydrates thiab cov koob tshuaj txo qis zuj zus, ces qhov kev pheej hmoo ntawm kev muaj ntshav qab zib tsawg tsawg thiab nws yuav yooj yim los tswj ntshav qab zib.

Nov yog qee qhov lus qhia tseem ceeb uas yuav tau xav txog:

Tsis txhob txwv koj kev noj zaub.
Tsis txhob noj zaub mov tiav.
Tsis txhob sim kom tshem tawm cov carbohydrates kom tiav los ntawm kev noj haus.
Kev noj txiv hmab txiv ntoo qis yog cuam tshuam nrog ntau tus teebmeem kev noj qab haus huv, thiab vim li ntawd nws yog qhov tseem ceeb uas yuav tsum tsis txhob txo feem ntawm cov zaub noj. Lawv yuav tsum muaj tsawg kawg yog ib nrab ntawm txhua pluas noj.
Cov zaub mov ua tiav tau zoo tshaj plaws, tshwj xeeb tshaj yog nqaij cov nqaij: ua ntej ntim cov hnyuv ntxwm thiab nqaij npua. Lawv txoj kev siv yog cuam tshuam nrog kev pheej hmoo siab heev ntawm cov kab mob plawv thiab mob hnyuv.

Yuav ua li cas ua raws li cov zaub mov tsis muaj carbohydrate tsawg

Cov lus qhia hauv qab no yuav pab peb kom tsis txhob muaj teeb meem:

Cov zaub ua zaub yuav tsum yog cov ua kom yuag ntau.
Noj cov rog uas yog los ntawm cov khoom siv hauv ntiaj teb: cov nqaij tsis tsim nyog, cov khoom noj siv mis, thiab txiv ntoo.
Ib tus nqi me me ntawm cov protein zoo zoo.
Pom txoj kev noj qab haus huv zoo rau cov hmoov txhuv nplej tshiab (saib hauv qab).
Cov kua ntses hauv tsev thiab cov ris tsho hnav, tsis ua tiav.
Siv lub ntsuas ntsuas ua qauv qhia kom txiav txim siab seb cov zaub mov carbohydrate cov ntsiab lus twg zoo rau koj.

Yog tias kev ua kom muaj carbohydrate txo tsawg dua, cov kev phiv tuaj yeem tsim txom. Kev txo qis yuav pab tau kom zam dhau qhov ntawd.

Mov ci, nplej zom, mov thiab qos yaj ywm muaj nyob ntawm cov zaub mov ntau ntawm peb, tab sis nws tseem yog cov khoom noj uas nce cov ntshav qab zib kom txog qib siab. Qhov yooj yim tshaj plaws yog los hloov cov hmoov txhuv nplej siab nrog cov muaj carb tsawg.

Quinoa
Pob Tsuas Yaj
Qos yajywm (Qab Zib),
Lentils
Almond hmoov.

Hloov mus rau cov carbohydrates tsawg los ntawm kev txo kev tos cov zaub mov tsis zoo yog ib txwm nce kev noj zaub, uas muaj kev cuam tshuam zoo rau kev noj qab haus huv, poob phaus thiab tswj tau ntshav qabzib zoo dua.

Yog tias kev noj haus carbohydrate poob sai sai, cov kev mob tshwm sim hauv qab no yuav tshwm sim:

Feem ntau, cov tsos mob no yuav tsum tso tom qab ob peb lub lis piam. Yog tias qhov no tsis tshwm sim, koj yuav tsum sab laj nrog kws kho mob.

Kev noj zaub mov kom zoo, yav dhau los pom zoo nrog kws kho mob, tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv, kev kho thiab tiv thaiv tus mob ntshav qab zib hom 2.

Yam 2 ntshav qab zib tsawg-carb cov zaub mov noj: zaub mov txawv zaub mov noj

Noj zaub mov kom raug nrog tus mob ntshav qab zib zaum ob yog qhov tseem ceeb rau kev tswj hwm tus neeg mob lub luag haujlwm. Qee cov khoom lag luam yuav pab tswj tus neeg mob kom noj qab haus huv, txo qhov hnyav, thiab ua kom ntshav nce siab. Kev noj zaub mov kom tsawg rau cov ntshav qab zib yog tus cwj pwm los ntawm cov ntsiab lus ntawm cov protein, fiber ntau thiab cov vitamins.

Cov khoom noj muaj zaub mov kom tsawg rau cov ntshav qab zib hom 2 yog dab tsi?

Ntawm cov ntshav qab zib ntawm yam thib ob, tus txiav ua haujlwm tsis ua haujlwm zoo thiab tsis tsim cov tshuaj insulin nyob rau hauv tus nqi uas yog, yog li ntawd, cov ntshav qabzib hauv cov ntshav ntawm ib tus neeg tau nce siab, uas ua rau muaj kev nyuaj siab loj ntawm lub vascular thiab cov leeg hlwb. Txog kev kho ntawm lub pathology, kev siv cov tshuaj tshwj xeeb thiab kev nruj rau qhov kev noj haus qis carb tau qhia.

Lub luag haujlwm tseem ceeb ntawm kev noj zaub mov kom tsis txhob muaj carb yog kev ua kom cov piam thaj tsis zoo, ua kom poob phaus, thiab txhim kho cov piam thaj kom tsawg. Qhov no pab txo cov load ntawm lub txiav. Tsis tas li ntawd, nrog kev pom ntawm kev noj zaub mov noj, lipid spectrum yog rov qab, uas txo cov roj hauv cov ntshav thiab txoj kev pheej hmoo ntawm kev mob atherosclerosis (mob vascular puas tsuaj), thrombosis.

Kev noj zaub mov kom tsawg rau cov neeg mob ntshav qab zib yuav tsum muaj cov ntsiab cai hauv qab no:

Muab kev pabcuam txo qis. Txhawm rau tshem tawm cov kev rog uas cov neeg mob ntshav qab zib feem ntau ntsib kev txom nyem, koj yuav tsum muab cov khoom noj txhua hnub tshem tawm mus rau ntau cov zaub mov noj.
Lub hauv paus ntawm cov khoom noj yuav tsum muaj cov zaub mov muaj protein tsawg, uas ua rau kom poob phaus.
Nws yog ib qho tsim nyog yuav tsum tau tso tseg cov zaub mov uas muaj cov khoom noj uas yooj yim xws li: txiv hmab txiv ntoo, khoom qab zib, hmoov, thiab lwm yam. Cov zaub mov noj rau cov zaub mov muaj ntshav qab zib tsawg rau cov ntshav qab zib hom 2 yuav tsum muaj cov khoom noj thiab zaub uas muaj fiber ntau (buckwheat, celery, dib, thiab lwm yam). Cov.
Kev noj zaub mov kom tsawg txhua hnub (1800-3000) yuav tsum faib raws li hauv qab no: noj tshais - 25-30%, khoom txom ncauj - 10-15%, noj su - 25-30%, tshuaj yej tav su - 10%, noj hmo - 15-20%.

Kev noj haus rau cov neeg mob ntshav qab zib hom 2 koom nrog kev noj zaub mov uas muaj cov carbohydrates thiab muaj fiber ntau, uas ua rau lub plab ua haujlwm. Cov no suav nrog:

xua, tseem mov,
muaj roj tsawg thiab nqaij ntses,
nceb
nqaij qaib qe
taum
nplej tshauv nplej zom,
ntsuab txiv apples
cov txiv hmab txiv ntoo qhuav (tsis ntau tshaj 50 g hauv ib hnub),
cov rog rog tsis muaj roj,
zaub (dos, zaub kav, txiv lws suav),
zaub roj
cov txiv ntoo (tsis ntau tshaj 100 g ib hnub),
txiv ntoo
txiv qaub.

Qee yam tshuaj hauv cov khoom noj tuaj yeem tsim kev puas tsuaj rau tus neeg muaj ntshav qab zib. Kev noj qab haus huv-txhim kho cov pluas noj rau cov tib neeg no tau ua los ua tib zoo xav txog kev mob ntawm cov neeg mob thiab cov lus pom zoo ntawm cov kws kho mob txog kev noj haus. Txheeb xyuas peb cov npe teev tseg cov khoom noj uas tiv thaiv ntshav qab zib:

qos yaj ywm
kub thiab nqaij thiab nqaij ntses,
nplej khob cij
nplej zom los ntawm cov nplej hmoov nplej ntawm qib 1, 2,
Kev sib cav sib ceg
dej cawv
pob kws
txiv hmab
tsawb
rog
marinades.

Thaum sau cov khoom noj ib lim tiam, nws yog ib qho tsim nyog yuav tsum tau coj mus rau hauv qhov kev txiav txim siab tsis yog cov khoom noj hauv carbohydrate hauv cov tais diav, tab sis kuj muaj cov khoom me, lawv cov caloric ntsiab lus, glycemic (tus nqi ntawm cov khoom nqus ntawm cov suab thaj los ntawm lub cev) thiab insulin index (tus nqi ntawm insulin secretion). Ntawm cov theem pib ntawm kev noj zaub mov noj, cov neeg mob feem ntau ntsib teeb meem nyuaj los xaiv cov khoom lag luam zoo, yog li cov kws kho mob pom zoo kom npaj zaub mov noj ua ntej, khaws cia cov zaub mov noj, luam tawm thiab nqa cov npe khoom noj uas tau pub. Koj yuav tsum tau txais cov lus pom zoo ntxiv rau kev noj zaub mov los ntawm endocrinologist.

Cov pluas noj rau lub lim tiam yuav tsum npaj ua ntej: qhov no yuav pab kom tsis txhob noj zaub mov tsis raws sij hawm thiab yuav tso cai rau koj kom tsis txhob cuam tshuam los ntawm cov ntsiab lus tsis txaus siab thiab tsis pub tshaj qhov tau tso cai ntawm carbohydrates. Cov zaub mov kwv yees lim tiam rau cov ntshav qab zib tau nthuav tawm hauv lub rooj:

Noj

Hnub Monday

Hnub Tuesday

Hnub Wednesday

Hnub Thursday

Hnub Friday

Hnub Saturday

Hnub Sunday

Fresh zaub ntug hauv paus zaub xam lav, qe qe, tsis muaj qab zib ntsuab.

Omelet ua los ntawm qe qe nrog txiv lws suav, siav hauv qhov cub, tshuaj yej lossis kasfes yam tsis muaj qab zib.

Ob lub qe muag-lub qe, ib pob mov ci ncuav ci nrog curd cheese.

Oatmeal plaub ya ri nrog mis nyuj skim, 100 g tag nrho cov qhob cij.

Cub omelette nrog zucchini, siav hauv qhov cub, tshuaj yej lossis kas fes yam tsis muaj qab zib.

Cov nqaij npuas muaj roj tsawg nrog txiv hmab txiv ntoo qhuav, qe hau.

Ob lub qe muag-lub qe, ib pob mov ci ncuav ci nrog curd cheese.

200 g syrniki los ntawm cheese tsev uas tsis muaj roj nrog 10% qaub cream, tshuaj yej tsis muaj qab zib.

Cov kua ntsuab, 100 g muaj roj tsawg hauv tsev cheese nrog txiv duaj txiv ntoo.

Txiv kab ntxwv, haus kua mis nyeem qaub yog tsis muaj dab tsi ntxiv (200 ml).

Kefir nrog cinnamon, ntsuab kua.

Nqaij ntses nyoos nrog txiv puv luj (200 g).

Kefir nrog cinnamon, ntsuab kua.

Cov kua ntsuab, 100 g muaj roj tsawg hauv tsev cheese nrog txiv duaj txiv ntoo.

200 g ntawm hau veal nrog zaub tshiab.

Pollock fillet ci nrog zucchini.

Hau zaub nrog mov nplej.

Taum stew nrog nqaij nyuj (250 g).

Cov lim ci ua rau cov rog tsis muaj roj nrog zaub.

Nqaij nyuj stew nrog zaub, zaub xam lav ntawm tshiab cucumbers thiab dos.

Pollock fillet ci nrog zucchini.

Ib khob ntawm 2% kefir nrog cinnamon.

120 g ntawm ntuj yogurt nrog ceg.

Ib khob ntawm tsawg-rog kefir, lub kua ntsuab.

20 g txiv ntoo, tsis tshua muaj rog tsev cheese (150 g).

Nqaij qaib Tshuag nrog minced qaib meatballs.

120 g ntawm ntuj yogurt nrog ceg.

Ib khob ntawm tsawg-rog kefir, lub kua ntsuab.

Lub teeb creamy mushroom kua zaub.

Zaub kua zaub, mov ci ncuav tag nrho (80 g).

Muab cov nqaij qaib mis ua kom sov nrog tshuaj ntsuab (200 g) thiab 10% qab zib.

Durum hom nplej spaghetti nrog cov kua zaub nceb (200 g).

Ob lub qe npau.

Lub teeb creamy mushroom kua zaub.

Muab cov nqaij qaib mis ua kom sov nrog tshuaj ntsuab (200 g) thiab 10% qab zib.

Thaum lub caij noj qab haus huv kev noj qab haus huv, koj tsuas tuaj yeem noj cov zaub mov nrog cov rog tsawg ntawm cov rog thiab carbohydrates. Ua cov zaub mov txhua hnub kom cov zaub mov siav muaj qhov tsawg kawg ntawm cov carbohydrates ceev, thiab qhov feem ntau ntawm cov protein thiab fiber yog tsawg kawg 50% ntawm tag nrho cov zaub mov noj. Raws li kev kho cua sov, siv cov ci hauv qhov cub, npau npau. Cov nqaij cov nqaij (nqaij pob kws, nqaij pob kws, nqaij qe nqaij) yog cov nqaij zoo tshaj.

Lub Sij Hawm: 20-30 feeb.
Kev Pabcuam Rau Hauv Ib Lub Thawv: 2-3 Neeg
Calorie cov ntsiab lus: 43 kcal / 100 grams.
Lub Hom Phiaj: ua su.
Chav ua noj: Lavxias.
Qhov nyuaj: yooj yim.

Ib qho zaub xas lav ntawm cov zaub hloov tshiab thiab txiv hmab txiv ntoo muaj cov tshuaj fiber ntau, txhawb cov hnyuv. Los npaj cov zaub mov no, nws yog qhov zoo dua los noj cov txiv av ntsuab, uas muaj ntau qhov ntau ntawm cov vitamins, cov as-ham thiab qee cov carbohydrates yooj yim: qabzib thiab fructose. Nws yog ib qho tseem ceeb kom paub tias feem tseem ceeb ntawm cov txiaj ntsig tau nyob rau hauv tev ntawm cov txiv hmab txiv ntoo, yog li nws tsis pom zoo kom tev nws.

Cov khoom xyaw

kua - 200 g
carrots - 2 pcs.,
dawb cabbage - 150 g,
ntsev, kua txob - 1 pinch,
vinegar 9% - 1 tbsp. l.,.
txiv qaub kua txiv - 1 tsp.,
zaub roj - 1 tbsp. l

Txoj kev ua noj:

Ntxuav txiv apples, txiav hauv ib nrab, tshem tawm cov tub ntxhais nrog noob, txiav mus rau hauv me me.
Yaug lub carrots, tshem tawm cov tev nrog tev lossis riam, txiav cov ceg, txuas kom zoo.
Tshem tawm cov zaub qhwv ntawm zaub qhwv, disassemble rau hauv cov nplooj cais, txiav lawv ua plaub fab.
Sib tov roj, vinegar, kua txiv qaub, ntsev thiab kua txob, sib tov kom huv, cia nws brew rau 5-10 feeb.
Sau tag nrho cov khoom xyaw ntawm cov zaub xam lav, sau nrog kev npaj hnav khaub ncaws, sib tov.

Sijhawm: 70-80 feeb.
Cov Pabcuam Hauv Chaw Thauj: 5-6 Tus Neeg.
Calorie cov ntsiab lus: 84 kcal / 100 grams.
Lub Hom Phiaj: ua su.
Chav ua noj: Azerbaijani.
Qhov nyuaj: nruab nrab.

Ib qho khoom noj muaj txiaj ntsig ntawm nqaij qaib nqaij thiab kua zaub muaj txiaj ntsig zoo ua kom muaj kev tshaib plab, tsis muaj cov khoom noj khoom noj uas yooj yim thiab yog qhov zoo rau noj su. Yog li ntawd squash pwm rau minced nqaij tsis poob sib nrug thiab tsis tig mus rau hauv cov hmoov nplej thaum lub sijhawm ci, xaiv cov txiv ntoo khov nrog cov tawv nqaij uas muaj zog. Thaum kho cov cua sov, lawv yuav dhau los ua mos muag thiab mos, thiab sab hauv lawv yuav zoo nkauj nrog kua txiv tso tawm los ntawm cov nqaij.

Cov khoom xyaw

loj zucchini - 2 pcs.,
tsis muaj nqaij qaib thiab pob txha pob txha - 0.5 kg,
carrots - 200 g
dos - 150 g,
tshiab dawb cabbage - 150 g,
oregano - 1 tsp.,
txiv ntseej los yog paj noob hlis roj - 2 tbsp. l.,.
zaub ntsuab (dill, parsley) - 1 pawg.

Txoj kev ua noj:

Yaug lub carrots, tev tawm, txiav tawm qhov xaus, grate zoo.
Tev lub dos, txiav tawm qhov xaus, tsuav mus rau hauv me me.
Txiav quav soj los ntawm zaub qhwv, txiav cov nplooj nrog cov nqaj nyias, luv.
Yaug lub parsley nrog dej, ntws tawm, txiav tawm qhov dhau ntawm cov qia, chop.
Yaug lub nqaij qaib fillet, ntshiab ntawm cov yeeb yaj kiab, veins, txiav rau hauv daim.
Ua ke nqaij, tshuaj ntsuab, oregano, npaj zaub, lub caij nrog ntsev thiab kua txob.
Do lub txiaj ntsig stuffing rau 2-3 feeb, kom nws me ntsis txo hauv ntim.
Yaug lub zucchini, txiav qhov xaus, txiav cov txiv hmab txiv ntoo thoob plaws hauv tib lub tog raj kheej me me. Siv ib rab diav, txhuam cov noob thiab ib feem ntawm lub pulp rau saum, tawm hauv qab tsis siv.
Hauv kev npaj zucchini, nteg qee qhov ntawm minced nqaij kom muaj txawm tias me me li 1-2 cm siab nyob rau saum toj.
Ci zaub mov rau 35-40 feeb rau ib daim ntawv ci greased nrog zaub roj ntawm 170-180 ° С.

Lub Sij Hawm: 20-30 feeb.
Cov Pabcuam Hauv Chaw Thau Khoom: 4-5 Neeg.
Cov ntsiab lus calories: 135 kcal / 100 grams.
Lub Hom Phiaj: khoom noj qab zib.
Chav ua noj: Fab Kis.
Qhov nyuaj: yooj yim.

Cov khoom noj qab zib huab cua yog zoo rau cov neeg muaj ntshav qab zib hom 2. Nws tsis muaj suab thaj (hloov los ntawm ib lub txiv qab zib), muaj protein ntau thiab ib qho roj tsawg. Nco ntsoov tias nrog kev kho cua sov lub souffle nce ntau hauv ntim. Sau cov tais diav rau theem kom cov haujlwm tseem tsis ntau tshaj ib nrab ntawm lub khob.

Cov khoom xyaw

rog-dawb tsev cheese - 200 g,
vanillin - 1/2 tsp.,
sweetener - 1 g,
skim mis nyuj - 20 ml,
nqaij qaib qe - 3 pcs.,
cinnamon - 1 tsp.

Txoj kev ua noj:

RUB tsev cheese 2-3 zaug los ntawm kev nplua sieve.
Sov cov mis, ntxiv cov qab zib, vanillin rau nws, sib tov kom huv si. Tshem kom txias rau hauv tub yees rau 30-40 feeb.
Txhaum cov qe rau hauv ib lub tais, cais cov qe hauv qab. Yeej cov nplawm nrog cov khoom sib xyaw, tsim kom nrawm nrawm, mus rau qhov xwm txheej siab.
Mus rau lub txiaj ntsig cov protein ntau, thaum txuas ntxiv rau whisk nws, maj mam qhia cov mis nyuj thiab mashed tsev cheese.
Npaj cov kua zaub mov dawb tso rau hauv cov pwm ua los ntawm silicone lossis iav tshwj xeeb thiab ci hauv lub microwave rau 6-7 feeb.
Txau cov kua zaub tiav nrog cinnamon ua ntej muab kev pabcuam.

Cov zaub mov noj rau cov zaub mov kom txhob muaj carb tsawg rau cov ntshav qab zib hom 2 rau tag nrho lub lis piam

Txij li cov kws tshaj lij ntawm cov chaw kho mob tshwj xeeb hauv kev kho mob ntshav qab zib tau lees paub tias Kev noj haus cov zaub mov uas tsis muaj carbohydrate tsawg yog txoj hauv kev zoo tshaj plaws los tawm tsam tus kab mob siab phem, kev noj zaub mov kom zoo tau dhau los ua qhov yuav tsum muaj. Kev ua haujlwm tseem ceeb rau lub sijhawm ntawm kev kho mob rau cov neeg mob yog kom tswj tau ntshav ntawm cov ntshav qabzib. Kev pluas noj phased kom zoo thiab nws cov khoom noj muaj roj tsawg, carb ntau ua ke pab ua kom tus neeg mob lub sijhawm nyob rau lub sijhawm luv tshaj plaws.

Raws li txoj cai, ntshav qab zib mellitus yog nrog los ntawm kev ua kom tsis zoo ntawm lwm yam, lwm yam kabmob, ua rau txhua qhov kev cuam tshuam tom qab. Kev phiv los ntawm hom 2 mob ntshav qab zib mellitus ua rau muaj kev tsis xis nyob, kev tsis sib haum xeeb thiab kev ua kom tawv nqaij rau tus neeg mob. Ua tsaug rau kev noj zaub mov uas tsis muaj carb zoo, cov tsos mob uas ua rau lub cev tsis haum thiab lub siab ntsws muaj peev xwm yuav tshem tawm sai thiab yooj yim. Txhawm rau kho tus kab mob nws tus kheej yog qhov nyuaj ntau. Tom qab txhua qhov, kev noj zaub mov nyob ib leeg tsis txaus.

Dab tsi yog qhov tshwm sim rau txhua theem ntawm kev kho mob yog tias txhua lub sijhawm tom qab kev noj mov tom ntej, yuav tsum tau ua ntau qhov kev tawm dag zog lub cev. Lawv yog lub teeb txaus thiab tsis siv sijhawm ntau. Yog li, tsis muaj plunging tib neeg lub cev mus rau kev poob siab, tso cai rau koj zom cov zaub mov yam tsis muaj kev cuam tshuam thiab muab koj txoj hauv kev kom poob phaus sai dua.

Khoom noj khoom haus muaj txiaj ntsig yuav cov zaub mov ntawm cov tais diav uas muaj calorie tsawg tshaj plaws uas muaj qhov xav kom cov qab zib thiab cov hmoov nplej tsawg. Cov kev faib ua ntu zuj zus ntawm cov zaub mov noj txhua hnub ua rau me me tau pab txhawb kom ruaj khov kho cov ntshav qab zibCov. Nyob rau tib lub sijhawm, hla kev ib pluas noj yog qhov tseem ceeb tshaj plaws.

Kev noj zaub mov kom zoo yog lub hauv paus tseem ceeb rau tus neeg mob ntshav qab zib

Kev tsis pom zoo cov quav ntawm cov rog thiab lub cev nyhav, zoo li ballast, cab lub luag kev lom zem ntawm lub neej mus rau hauv qab?
Ua ke! Koj tseem tuaj yeem tshem tawm cov teeb meem!

Qee zaum kev pom meej tuaj thaum muaj ntau yam tsis zoo. Koob tsis hais txog zoo nkaus li. Kev zoo nkauj yog qhov teeb meem uas yooj yim. Tib yam yuav tsum yog tus duab. Tshwj xeeb yog koj muaj ntshav qab zib. Tseeb, kev rog yog ib qho ntawm cov kev pom tseeb tshaj plaws uas ua rau muaj kev nce nrawm nrawm ntawm cov tsos mob, ua rau cov neeg mob hloov zuj zus. Tab sis yog tias koj sib sau koj lub siab nyiam hauv lub sijhawm thiab sab laj nrog kws kho mob hauv lub sijhawm, kev siv calories ntau dhau lawm yuav tsis muaj peev xwm tawm tsam koj lub cev. Ntau dua, koj yuav tsis tsuas yog hloov sab nrauv, tab sis kuj ntxiv hauv nrog xav txog kev nplij siab thiab kev ywj pheej.

Txhua yam koj xav tau yog HLOOV ZOO, tsis muaj yam cov khoom noj uas koj noj.

Tsis txhob xav tias khoom noj muaj txiaj ntsig yog zaub mov tsis zoo. Kev noj zaub mov ntawm cov neeg muaj kev noj qab haus huv muaj ntau ntxiv nyob rau hauv lub qhov ncauj-ntxuav tais diav ib qho ntxiv. Qhov ntawd tsuas yog siav, lawv yuav tsum tshwj rau cov khoom lag luam zoo, tshiab thiab muaj roj tsawg. Cov txiv hmab txiv ntoo tsis muaj qab zib thiab zaub, nqaij ntshiv thiab nqaij me me ntawm cov nplej zom yog lub hauv paus ntawm kev noj haus ntawm hom 2 ntshav qab zib. Tsis txhob hnov qab txog kev hloov pauv rau cov piam thaj ntuj lossis nws cov keeb kwm ua kom zoo zoo.

Raws li tau hais dhau los, cov txiaj ntsig ntawm kev noj zaub mov zoo ntawm txhua theem ntawm kev saib xyuas ntshav qab zib yog pom tseeb, tab sis Tsis txhob muab kev noj haus zoo rau kev noj qab haus huv thiab cov neeg noj qab nyob zoo. Tseeb tiag, ua tsaug rau txoj hauv kev los ua tus xaiv cov khoom noj uas peb noj, peb tuaj yeem tiv thaiv ntau yam kabmob, txhim kho peb lub siab thiab kev nyob zoo. Noj zaub mov zoo kuj tseem tuaj yeem ua kom ntev lub neej, txhim kho nws qib.

Qhov ua tau zoo tshaj plaws thiab tsim nyog nyob rau hauv cov ntaub ntawv ntawm cov ntshav qab zib yog zaub mov glycemic. Cov khoom noj uas siv yuav tsum tsuas yog muaj cov carbohydrates yooj yim thiab cov hom rog uas tsis txwv rau ntshav qab zib.

Qhov no tsis yog txhua yam yuav nyuaj! Cov ntsiab lus paub zoo txog kev noj zaub mov noj tsis yog txhua qhov ua zoo nkauj thiab nyuaj rau siv. Rov qab mus rau kev cia siab, kev kho mob nrog kev noj zaub mov kom tsawg rau cov ntshav qab zib hom 2 yog tsom mus rau tshem tawm cov cim ntawm kev tshaib kev nqhis, thiab tsis yog rov qab los. Cov zaub mov muaj nplua nuj nyob hauv cov vitamins thiab minerals yuav zoo li tsis muaj qab los noj mov, thiab lawv yuav zoo rau hauv saj.

Cov lus zais ntawm kev noj zaub mov tsuas yog hauv kev txwv lub caloric kom tsawg ntawm txhua feem fractional thiab soj qab saib glycemic txhua yam khoom.

Kev noj haus pom zoo los ntawm cov kws kho mob, raws li txoj cai, muaj 3 ntu:

Ua tau raws li qee qhov kev txwv rau xaiv cov khoom noj. Lub hauv paus yog cov zaub mov muaj protein ntau thiab qee cov zaub.
Ntawm theem ob, qhov chaw tseem ceeb ntawm cov khoom noj tau tseg rau cov khoom noj, uas muaj cov khoom xyaw carbohydrates. Nws raug tso cai rau siv cov khoom noj siv mis, lawv cov kev hloov pauv, qhov sib piv ntawm cov rog thiab cov calories uas nruj pom zoo thiab suav raws li cov cai ntawm kev noj zaub mov. Cov txiv hmab txiv ntoo uas tuaj yeem noj tau nyob hauv hom muaj ntshav qab zib hom 2, cov nqaij ntshiv, cov qos thiab qab zib daj yog tsis muaj qhov tshwj xeeb. Zam cov tais diav. Npaj los ntawm cov txhuv dawb thiab hmoov txhuv nplej siab, raws li lawv tau muaj nyob rau hauv daim ntawv teev cov zaub mov glycemic siab.
Qhov kawg kauj ruam yog kev noj cov zaub mov kev noj zaub mov kom zoo rau lub cev uas tseem tshuav hauv koj lub neej. Hauv lwm lo lus, nws yog ib qho tsim nyog yuav tsum tswj lub cev khov kho kom hnyav thiab ntshav qab zib nrog cov khoom noj kom zoo, sib txig sib luag.

Hnub Monday

Noj tshais Ib lub tais ntawm buckwheat porridge, lub khob cij cheese tsis muaj butter, khob kas fes tsis muaj qab zib.
2 Noj tshais Txiv kab ntxwv thiab 3 khaub noom tsis qab zib.
Noj su Ib lub tais ntawm cov kua zaub tsw qab, zaub xam lav, kua zaub hau me ntsis lossis nqaij qaib cov txwv, ib khob dej uas tsis muaj qab zib.
Muaj cov tshuaj yej siab Tsev cheese, jelly los ntawm hibiscus thiab decoction ntawm sawv duav.
Noj hmo Zaub zaub xas lav thiab cub ci cutlet.
2 Hmo noj hmo Ib khob ntawm tsawg-rog kefir.
Tus nqi ntawm cov kua dej uas ua rau txhua hnub ntawm 1.5 litres.

Hnub Tuesday

Noj tshais Ib me ntsis roj zaub cheese thiab ib nrab ntawm lub kua.
2 Noj tshais Fresh lws suav thiab ntsuab dib zaub xam lav nrog txiv ntseej hnav khaub ncaws.
Noj su Hmoob kua zaub ntsuab.
Muaj cov tshuaj yej siab Txiv kab ntxwv thiab 2 cov khaub noom ua noj ua haus.
Noj hmo Cov kua zaub ntawm zaub cob pob lossis lwm yam zaub, ib qho ncuav nyuaj uas tsis muaj roj.
2 Hmo noj hmo Ib khob ntawm blueberry compote tsis muaj qab zib.
Tus nqi ntawm cov kua dej uas ua rau txhua hnub ntawm 1.5 litres.

Hnub Wednesday

Noj tshais 2 Nyuaj tawv qaib qe, ib nplais ntawm cheese thiab khob dej xas tsis muaj qab zib. Koj tuaj yeem hloov tau ib khob kas fes lossis ib qho duav ntawm lub duav duav.
2 Noj tshais Nqaij ntses nyoos nrog Celery.
Noj su Nqaij npuas ci, zaub kua zaub.
Muaj cov tshuaj yej siab Steamed broccoli thiab ib khob ntawm rosehip broth.
Noj hmo Hau zaub thiab hlais nqaij qaib.
2 Hmo noj hmo Cov txiv kab ntxwv qaub
Tus nqi ntawm cov kua dej uas ua rau txhua hnub ntawm 1.5 litres.

Hnub Thursday

Noj tshais Phaj ntawm oatmeal nrog berries lossis txiv hmab txiv ntoo qhuav.
2 Noj tshais Bio-yogurt, 3 lub khob noom uas tsis muaj qab zib.
Noj su Nqaij qaib stew nrog zaub.
Muaj cov tshuaj yej siab Ib nrab ntawm lub txiv av txiv ntoo lossis txiv kab ntxwv qaub, 20-30 gram ntawm cov txiv ntoo (piv txwv, txiv quav ntswv nyoos).
Noj hmo Phaj ntawm buckwheat porridge, zaub xam lav beetroot.
2 Hmo noj hmo Ib nrab txiv kab ntxwv qaub.
Tus nqi ntawm cov kua dej uas ua rau txhua hnub ntawm 1.5 litres.

Hnub Friday

Noj tshais Ib daig ntawm cheese thiab 2 tawv-hau nqaij qaib qe. Ib khob dej tshuaj yej lossis kas fes rau koj xaiv.
2 Noj tshais Ib nrab txiv kab ntxwv qaub los yog kua.
Noj su Nqaij nyuj, zaub xam lav, rosehip si.
Muaj cov tshuaj yej siab Ob peb cov txiv ntoo (txiv pos nphuab, txiv pos, thiab lwm yam)
Noj hmo Ib phaj ntawm cov txhuv dub nrog nqaij ntses.
2 Hmo noj hmo Ib khob ntawm tsawg-rog kefir.
Tus nqi ntawm cov kua dej uas ua rau txhua hnub ntawm 1.5 litres.

Hnub Saturday

Noj tshais Steamed omelet nrog cheese. Ib khob dej tshuaj yej.
2 Noj tshais Ib khob ntawm yogurt ntuj.
Noj su Ib phaj ntawm pea kua zaub nrog nqaij qaib mis, zaub xam lav me ntsis ntawm cov zaub tshiab.
Muaj cov tshuaj yej siab Cwj
Noj hmo Zaub ntsuab noj.
2 Hmo noj hmo Ib khob ntawm broth los ntawm Rose hips.
Tus nqi ntawm cov kua dej uas ua rau txhua hnub ntawm 1.5 litres.

Noj tshais Phaj ntawm oatmeal nrog mis nyuj lossis buckwheat.
2 Noj tshais Ib khob ntawm yogurt ntuj.
Noj su Nqaij ntses los yog ci ntses nrog zaub.
Muaj cov tshuaj yej siab Ib khob ntawm tsawg-rog kefir.
Noj hmo Txhua cov zaub. Steamed thiab ib co khoom noj cov nqaij qaib cov nqaij.
2 Hmo noj hmo Ib nrab txiv kab ntxwv qaub los yog qaub kua.
Tus nqi ntawm cov kua dej uas ua rau txhua hnub ntawm 1.5 litres.

Txawm hais tias cov taub dag tau coj los rau peb los ntawm South America, nws cov saj zoo heev thiab cov khoom muaj txiaj ntsig tau ua rau cov zaub yuav luag ib txwm nyob rau ob lub siab thiab lub plab. Lub txiv ntoo zoo nkauj tsis yog tsis zoo nkauj xwb, tab sis kuj muaj txiaj ntsig. Vim muaj cov vitamins thiab microelements muaj nyob hauv nws cov muaj pes tsawg leeg, cov zaub no muaj peev xwm saturate tib neeg lub cev, txhawb nws thiab pab txhawb kev hloov kho sai, yuam nws rov zoo dua. Xav txog ib qho ntawm cov zaub mov txawv rau cov kua zaub taub dag, uas yuav tuaj txog rau tus mob ntshav qab zib hom 2:

Cov Taub Kua Zaub nrog Chili Cov kua txob thiab Taum

Cov khoom xyaw: taub dag ua kom zoo li 500-600gr., Cov kua txob me me, nruab nrab cov kua txob me me lossis hauv dos me me (nyob ntawm kev nyiam), cov kaus poom ncuav qab zib 300-400gr., Lws cov zaub ua si, cov txuj lom thiab cov khoom ua si, ntsev kom saj, ib rab diav roj txiv roj, ib khub ntawm coriander nplooj.

Txoj kev npaj ntawm: tev thiab txiav cov dos. Ua kom sov lub cauldron, ncuav me ntsis txiv roj roj, thiab ntxiv cov dos. Do tusyees, kib kom txog thaum translucent. Yaug lub peppercorn hauv qab cov dej ntws, tshem tawm cov noob thiab txiav kom zoo. Peb xa cov kua txob rau lub cauldron rau lub kib dos me ntsis. Txiav lub pulp ntawm lub taub dag rau hauv me me cubes. Peb kis tau cov taub dag rau hauv lub cauldron. Rau ob peb feeb, cia lub taub dag ncuav, tas li nplawm tag nrho cov khoom xyaw kom lawv tsis txhob hlawv. Muaj npaj cov zaub broth, ntxiv nws rau cauldron. Nqa mus rau boil. Ua noj cov kua zaub ntawm cov cua sov tsawg heev tsis pub tshaj 12-20 feeb. Thaum lub sijhawm no, cov taub dag yuav tsum mos thiab muaj sijhawm los ua noj. Peb tawm hauv cov kua zaub tiav rau ib pliag, cia nws txias me ntsis. Zuaj cov khoom xyaw nrog rab, lossis tshuab ua khoom noj. Koj tsuas yog yuav tsum tau hliv cov kua zaub uas tsw qab rau hauv lub saucepan thiab ntxiv me ntsis cov kaus poom dawb taum thiab cov tws pov tseg rau nplooj rau nws. Tom qab npau npau rau ob peb feeb ntxiv, ntsev lub kua zaub thiab kua txob.

Pancakes nrog ricotta cheese thiab de ntawm cinnamon

Cov khoom xyaw: 2 lub qe qaib, ib me nyuam diav ntawm cov hmoov ci (tuaj yeem hloov nrog ci dej qab zib), ntxiv cov khoom qab zib rau saj, whey protein hauv daim ntawv qhuav - 100 gr., Ob peb dia roj uas muaj roj tsawg, 100 gr. Ricotta cheese, ib tug xyoob ntawm cov cinnamon, koj tuaj yeem ntxiv nutmeg.

Txoj kev npaj: Tsav cov qe mus rau hauv ib lub tais tob. Ntxiv protein whey qhuav. Siv rab nplawm, nplawm lub txiaj ntsig loj. Ntxiv rau ricotta cheese. Tam sim no koj tuaj yeem ntxiv ib me nyuam diav ntawm baking hmoov rau hauv lub khob noom cookie. Tom qab sib tov tag nrho cov khoom xyaw rau qhov tsis xws li homogeneous, ntxiv qab zib. Txuas ntxiv mus zuaj lub khob noom cookie nrog nplawm. Ib qho de ntawm nutmeg thiab av cinnamon yuav tuaj txog qhov yooj yim. Lub aroma ua tau zoo ntawm cov zaub mov, feem ntau, vim yog cov txuj lom no. Yog hais tias unsweetened pancakes tsis yog rau koj saj - ntxiv sweetener. Qhov tshwm sim loj yuav tsum yog ib qho kev sib koom ua ke thiab tsis muaj lumps. Nyob rau hauv tsos, mov paj zoo li tuab qaub cream. Ncuav me ntsis roj zaub rau hauv cov kua ua kom sov thiab ncuav lub khob noom cookie hauv feem. Feem ntau ib tug tablespoon yog siv rau qhov no. Fry cov pancakes kom txog thaum Golden xim av thiab kis rau ntawm ib lub phaj. Kho kom haum raws li kev nyiam thiab ua haujlwm.

Lwm lub tais zaub mov uas tuaj yeem hu tshwj xeeb vim tias nws saj thiab tsis tshua muaj pes tsawg carbohydrates hauv cov khoom yog zaub xam lav Askiv.

Hmoob kua zaub ntsuab

Cov khoom xyaw: hau nqaij qaib mis 200-300 gr., 150g. tej cov nceb, 1 kib dib, qis roj calorie mayonnaise rau hnav khaub ncaws, de dej hiav txwv ntsev.

Kev npaj: txiav mus rau hauv me me cubes lub boiled fillet. Ntxuav cov nceb thiab ua noj rau 5 feeb. Peb nco ntsoov lub sijhawm txij li npau taws. Peb ntuav dej thiab txiav mus rau hauv ib daim hlab. Fry cov nceb hauv ib lub lauj kaub. Txiav lub dib rau hauv me me. Peb muab cov khoom sib xyaw saum toj no tso rau hauv ib lub tais tob thiab lub caij nrog mayonnaise, maj mam tov. Kho cov zaub xam lav thiab pabcuam.

Akhmanov, Mikhail Ntshav Qab Zib. Tseeb Xov Xwm / Mikhail Akhmanov. - M.: Krylov, 2007 .-- 700 p.
Mikhail, Rodionov Cov Ntshav Qab Zib thiab cov ntshav qabzib. Pab koj tus kheej / Rodionov Mikhail. - M .: Phoenix, 2008 .-- 214 p.
Vilunas Yu.G. Mob ua tsis taus pa tawm tsam mob ntshav qab zib. SPb., Tsev luam tawm "Txhua yam", 263 pp.
Kalinchenko S. Yu., Tishova Yu A. A., Tyuzikov I.A., Vorslov L.O. Kev pham thiab metabolic syndrome rau tus txiv neej. Lub Xeev ntawm Kos duab, Kev Siv Tshuaj Kho Mob - M., 2014. - 128 p.
Vasyutin, A.M. Nqa rov qab txais kev xyiv fab hauv lub neej, los sis Yuav ua li cas kom tshem tau ntshav qab zib / A.M. Vasyutin. - M .: Phoenix, 2009 .-- 181 p.

Cia kuv qhia kuv tus kheej. Kuv lub npe yog Elena. Kuv tau ua haujlwm li endocrinologist rau ntau tshaj 10 xyoo. Kuv ntseeg hais tias tam sim no kuv yog tus kws tshaj lij hauv kuv daim teb thiab kuv xav pab txhua tus neeg tuaj saib lub vev xaib kom daws qhov nyuaj thiab tsis yog li cov haujlwm. Txhua cov ntaub ntawv rau lub xaib tau sau thiab ua tib zoo ua kom tiav thiaj li xa ntau li ntau tau cov ntaub ntawv tsim nyog. Ua ntej thov cov ntaub ntawv uas tau piav qhia hauv lub vev xaib, kev sab laj yuav tsum nrog tus kws tshaj lij yog ib txwm tsim nyog.

Kev noj zaub mov kom zoo yog lub hauv paus tseem ceeb rau tus neeg mob ntshav qab zib

Tsawg tus neeg nyiam lub cev muaj roj thiab rog dhau, vim hais tias vim lawv, tus neeg tsis tuaj yeem txaus siab rau lub neej. Tab sis koj yuav tsum tsis txhob tag kev cia siab ua ntej, tsuas yog qhia tag nrho koj lub siab thiab koj yuav tshem ntawm qhov teeb meem.

Qee lub sij hawm tus neeg pib poob siab thaum qhov teeb meem dhau los ua qhov tsis txaus ntseeg kiag li. Cov uas saib xyuas daim duab yuav tsum tau pib ua thawj cov tsos mob ntawm tus mob ntshav qab zib. Nws yuav tsum nco txog qhov ntawd Kev rog yog feem ntau cuam tshuam nrog kev nce qib ntawm cov tsos mob tshwm sim., uas ntxiv zuj zus kev nyab xeeb zoo. Tab sis yog tias koj pib kho mob sai thiab nrhiav kev pab ntawm kws kho mob, tsis txhob muab cov calories ntau ntxiv rau koj. Ntxiv mus, nws yuav hloov koj qhov tsos, thiab koj lub cev yuav ua rau koj txoj kev xav thiab kev ywj pheej.

Rau qhov no, saib xyuas yuav tsum tau them rau qhov khoom noj zoo. Ib qho yuam kev yog ua los ntawm cov neeg uas ntseeg tias kev saj ntawm cov zaub mov zoo yog tsis qab ntxiag. Txawm li cas los xij, txhua tus neeg muaj lub zog los tsim cov zaub mov zoo li no rau nws tus kheej tias nws tau tsau nrog ntau yam zaub mov qab, uas yuav ua rau nws tsis muaj dab tsi txaus nyiam dua li kev noj haus ntawm ib tug neeg dog dig. Tab sis muaj ib qho subtlety - siv rau kev ua noj nws tsuas yog tsim nyog cov khoom noj zoo, ua noj tshiab thiab roj tsawgCov. Nrog rau cov khoom noj uas tsis muaj carbohydrate rau cov neeg mob uas muaj ntshav qab zib hom 2, cov txiv hmab txiv ntoo thiab zaub uas tsis qab zib, cov nqaij ntshiv thiab cov hmoov nplej tsawg tsawg yog pom zoo. Nws yog qhov zoo tshaj plaws kom tsis txhob qab qab zib los ntawm nrhiav cov khoom ntuj hloov rau nws.

Kev noj haus kom zoo thaum tswj kev noj zaub mov kom tsawg rau cov neeg mob ntshav qab zib hom 2 nyob rau thawj lub limtiam yuav pab hloov lawv txoj kev noj qab haus huv zoo dua qub. Nws tsis ncaj ncees lawm yog xav tias yog tias tus neeg noj qab haus huv, nws tuaj yeem tsis quav ntsej txoj cai ntawm kev noj zaub mov kom raug thiab noj zaub mov tsis zoo hauv qhov loj. Txhua tus yuav tsum xav txog qhov xaiv cov khoom noj kom ruaj. Qhov no yuav zam ntau yam kabmob, nrog rautiv thaiv mus ntau xyoo lub siab zoo thiab thajCov. Kev sib cav tseem ceeb hauv kev pom zoo ntawm kev noj zaub mov muaj txiaj ntsig yog tias nws tso cai rau koj kom txuas lub neej ntev, nce nws qib thiab zoo.

Yog tias peb tham txog cov neeg mob ntshav qab zib hom 2, tom qab ntawd glycemic noj zaub mov yog suav tias yog cov haum rau lawv. Raws li nws, cov ntawv qhia zaub mov rau lub lim tiam yuav tsum muaj cov khoom noj uas muaj cov carbohydrates thiab cov rog, uas tau tso cai rau hauv ntshav qab zib.

Cov hauv paus ntsiab lus ntawm kev kho mob rau ntshav qab zib qis-carb mob ntshav qab zib

Tsis txhob ntshai ntawm kev txwv nruj thaum koj hnov lo lus "noj zaub mov." Qhov tseeb, qhov kev zov me nyuam muab rau cov cai ncaj ncees. Tsis zoo li lwm txoj hauv kev nrog kev noj haus carbohydrate tsawg rau cov neeg mob ntshav qab zib hom 2 lub hom phiaj tseem ceeb yog tshem tawm cov cim ntawm kev tshaib plabCov. Noj zaub mov ntau nyob rau hauv cov vitamins thiab microelements tseem ceeb, koj yuav ib txwm muaj qab los noj mov, ntxiv rau, koj yuav zoo siab rau lawv cov saj zoo heev.

Thaum sau daim ntawv noj zaub mov no rau cov neeg mob uas muaj ntshav qab zib hom 2, txoj haujlwm yuav tsum txwv cov qib tsis zoo ntawm ib feem ntawm cov calories, nrog rau saib glycemic Performance index noj cov khoom. Kev noj zaub mov zoo los ntawm kev noj haus rau cov neeg mob ntshav qab zib hom 2 koom nrog peb theem:

Xaiv cov khoom lag luamuas yuav ua rau lub hauv paus ntawm kev noj haus. Cov zaub mov zoo li ntawd yog suav nrog cov zaub mov muaj protein ntau, thiab ib co zaub ntxiv.
Qhov theem ob ntawm kev noj haus muaj feem cuam tshuam nrog cov zaub mov hauv cov ntawv qhia zaub movnplua nuj nyob hauv cov carbohydrates txoj. Qhov no yuav tsum muaj cov khoom siv mis nyuj ua thiab cov txiaj ntsig zoo, thiab lawv yuav tsum ua raws li qee cov qauv ntawm cov rog thiab rog hauv cov ntsiab lus. Cov txiv hmab txiv ntoo, cov nqaij rog uas tsis muaj rog, qos thiab qab zib daj tuaj yeem suav nrog hauv cov npe pub khoom noj rau cov zaub mov tsis muaj piam thaj rau cov neeg mob ntshav qab zib hom 2. Nyob rau hauv qhov txiav npluav yog cov tais diav ua los ntawm cov txhuv dawb thiab cov hmoov txhuv nplej siab vim tias lawv cov lej siab glycemic.
Ntawm theem kawg, cov neeg mob ntshav qab zib yuav tsum ua raws li kev noj haus kom txog thaum kawg ntawm lawv lub neej. Hauv lwm lo lus, lawv yuav tsum tsim lawv lub hom phiaj tseem ceeb los tswj kev ua tiav ntawm cov piam thaj hauv ntshav, ua raws li kev noj haus kom zoo.