Qab zib los yog zib ntab nrog noj zaub mov noj: dab tsi uas cov ntshav qab zib ua tau?

Ntau zuj zus, tib neeg xav txog kev ua kom muaj txiaj ntsig thiab noj zaub mov kom zoo, uas yog tsom tsis tsuas lub cev lub cev nrog cov vitamins thiab minerals, tab sis tseem tswj lub cev noj qab nyob zoo. Cov kws qhia zaub mov xav kom xaiv cov khoom noj raws li lawv cov lej glycemic (GI). Qhov ntsuas no feem ntau siv los ntawm cov neeg muaj ntshav qab zib, nrog rau cov neeg uas xav txo lawv qhov hnyav. Hauv kev tawm dag zog lub cev, cov neeg ncaws pob kuj tuaj yeem ua raws li cov zaub mov glycemic index.

Qhov ntsuas ntsuas no yuav qhia tias cov piam thaj nrawm mus rau hauv cov ntshav tom qab noj ib qho dej los yog ib qho khoom dab tsi. Paub txog cov glycemic Performance index, peb tuaj yeem xaus tias cov khoom noj carbohydrates cov khoom noj muaj li cas. Kev zom cov zaub mov sai sai tsis nqa cov txiaj ntsig rau lub cev, tig mus rau hauv cov roj ntsha ua kom sai thiab txaus siab rau kev txaus siab rau kev tshaib plab. Cov khoom no suav nrog chocolate, hmoov nplej khoom, qab zib.

Cov ncauj lus ntawm cov zaub mov noj qab haus huv yog qhov cuam tshuam rau lub sijhawm no, yog li txhua tus neeg tsuas yog xav paub seb qhov twg zoo dua - zib ntab lossis qab zib, nws puas tuaj yeem noj zib ntab nrog kev noj zaub mov, nws cov txiaj ntsig thiab muaj kev phom sij rau lub cev, glycemic qhov taw qhia ntawm cov khoom lag luam beekeeping. Noj cov zaub mov tseem tau piav nyob rau hauv uas siv cov zib ntab tso cai.

Glycemic Performance index cov zib ntab

Nyuaj tshaj tawm los faib cov carbohydrates, uas them lub cev nrog lub zog rau lub sijhawm ntev thiab muab lub siab xav, tau xav tias yog cov uas nws tus kheej nce mus txog 49 units (qis). Nws raug tso cai kom suav cov zaub mov thiab dej qab zib nrog qhov ntsuas ntawm 50 - 69 units (nruab nrab) hauv kev noj zaub mov ntawm ib tus neeg ib txwm muaj. Tab sis rau cov neeg uas raug kev txom nyem los ntawm kev nce siab ntxiv ntawm cov piam thaj hauv cov ntshav, nws yog qhov yuav tsum tau txwv cov pawg no ntawm cov khoom noj ntawm cov zaub mov, noj tsuas yog 100 grams ob zaug ib lim tiam nrog qhov ntsuas nruab nrab. Khoom noj khoom haus thiab dej haus nrog qhov qhab nia ntawm 70 units thiab sab saud (siab) tsis pom zoo rau ib pawg neeg twg. Qhov yog tias cov zaub mov zoo ntawd pab txhawb kev tsim cov cev nyhav dhau los.

Qhov ntsuas yuav cuam tshuam los ntawm kev kho cua sov ntawm cov khoom, tom qab ntawd lub network tom qab npau npau lossis kib cov khoom yuav hloov nws qhov ntsuas. Tab sis qhov no yog qhov kev zam es tsis yog txoj cai. Yog li, cov zaub nyoos carrots thiab beets muaj qhov ntsuas me me, tab sis tom qab dhau los ntawm kev kho cua sov, cov zaub no muaj nqi ntawm 85 units.

Muaj lwm txoj cai rau nce GI - qhov poob ntawm fiber thiab txiv hmab txiv ntoo hauv cov txiv hmab txiv ntoo thiab cov txiv ntoo. Qhov no tshwm sim yog tias cov kua txiv thiab kua txiv ntoo yog tsim los ntawm lawv. Tom qab ntawd txawm tias kua txiv ua los ntawm cov txiv hmab txiv ntoo nrog qhov ntsuas qis yuav muaj GI siab.

Glycemic Performance index ntawm qab zib yog 70 units. Tib lub sijhawm, xws li cov khoom lag luam tsis muaj cov khoom tseem ceeb txhua lub sijhawm, tsis zoo li zib ntab. Zib ntab yog qab zib txo qis, yog li nws yog "suab thaj", ces koj yuav tsum tsis txhob siv nws rau hauv cov zaub mov.

Qhov ntsuas ntawm ntau ntau yam ntawm zib ntab:

lub acacia zib ntab Performance index yog 35 units,
nplooj ntawv qhia zib ntab 25 qhab nia,
lub buckwheat paj zib ntab Performance index (buckwheat) yog 55 units,
tus nqi ntawm linden zib ntab yog 55 units,
qhov ntsuas ntawm eucalyptus zib ntab yog 50 units.

Zib ntab muaj calorie tsawg dua qab zib. Hauv 100 grams qab zib, 398 kcal, thiab zib ntab muaj cov lus qhia ntau nyob hauv 100 grams kom txog 327 kcal.

Twb tau nyob rau ntawm lub hauv paus ntawm glycemic ntsuas, peb tuaj yeem xaus tias hloov qab zib nrog zib ntab yuav yog ib qho kev daws qhov tseeb.

Pros ntawm hloov suab thaj nrog zib mu

Thawj qhov yuav tsum nco ntsoov yog tias cov piam thaj tsis muaj txiaj ntsig zoo. Tab sis zib ntab ntev tau nto moo rau nws cov khoom kho, tau siv dav hauv cov tshuaj pej xeem thiab muaj tus lej ntawm cov kab tseem ceeb uas muaj txiaj ntsig zoo hauv lub cev. Nws tsis yog rau qhov tsis muaj dab tsi uas zib ntab siv rau hauv kev noj haus; nws pab lub cev ntim cov vitamin kom tseg.

Qhov mob ntawm qab zib yog tsis lees paub - nws yog high-calorie, tab sis nws tsis saturate lub cev nrog lub zog. Tsis tas li ntawd, nws muaj qhov tsis zoo uas tsis zoo rau kev noj qab haus huv ntawm tib neeg nrog kev siab ntawm cov piam thaj hauv cov ntshav thiab insulin tsis kam. Ib qho ntxiv, qab zib ua rau koj qhov hnyav ntxiv.

Kev nquag ua kom tau zoo ntawm zib ntab muab tsis tau lub txiaj ntsig zoo - lub cev tiv thaiv rau ntau yam kev kis tus kab mob thiab cov kab mob nce ntxiv, kev mob tshwm sim thiab qhov txheej txheem rov ua dua sai dua tom qab cov kab mob thiab kev phais mob.

Zib ntab nrog tshuaj noj yog qhov tseem ceeb vim tias nws muaj ntau zaus qab zib dua qab zib. Los ua pov thawj cov lus no tau yooj yim heev - hauv ib qho khoom noj qab zib ntawm cov khoom beekeeping txog 55 calories, thiab hauv qab zib 50 kcal. Tab sis dab tsi yog tias nws yog ntau yooj yim kom tau qab zib nrog zib ntab, vim hais tias nws yog ntau qab zib. Nws hloov tawm tias ib hnub ib tus neeg haus cov zib ntab tsis txhob qab zib, tau txais ib nrab ntawm cov calories.

Koj niam muaj cov zaub mov zoo li nram no:

Tsis tas li, cov khoom lag luam yog cov khoom lag luam zoo thiab ntuj beekeeping thiab yog nplua nuj nyob rau hauv ntau cov vitamins, cov uas mus rau qhov loj tshaj:

provitamin A (retinol),
Cov vitamins B,
Vitamin C
Vitamin E
Vitamin K
tshuaj vitamin PP.

Hloov ntshav nrog zib ntab tseem muaj feem xyuam rau cov kab mob endocrine. Yog li, cov ntshav qab zib feem ntau nug cov lus nug - nws puas muaj peev xwm zib ntab nrog kev noj zaub mov noj.

Yog lawm, cov khoom lag luam beekeeping no tau tso cai rau cov neeg muaj ntshav qab zib siab tsis tu ncua, tab sis tsis ntau tshaj ib diav ib hnub.

Zoo thaj chaw ntawm zib ntab

Tam sim ntawd nws yog tsim nyog los tshawb nrhiav qhov tsis zoo ntawm cov khoom lag luam beekeeping, hmoov zoo tsis muaj ntau ntawm lawv. Nws tuaj yeem ua rau muaj kev phom sij thaum tus neeg mob siab rau cov khoom. Tsis tas li ntawd nyob rau hauv cov ntshav qab zib, yog tias ib tug neeg muaj ntau zib ntab noj nyob hauv ib hnub, uas yog, ntau dua ib diav.

Nws raug tso cai hloov cov piam thaj nrog zib ntab rau ib qeb ntawm tib neeg, tshwj tsis yog cov menyuam yaus hnub nyoog qis dua peb xyoos. Lawv yuav pib ua xua tawm tuaj.

Zib ntab yog qhov tseem ceeb tshwj xeeb hauv kev noj haus vim qhov ua kom nrawm nrawm kev zom zaub mov. Tau ntev tau muab tshuaj rau kom poob phaus raws li cov khoom siv beekeeping. Nws yog ib qho tsim nyog los sib tov kua txiv qaub, eucalyptus zib ntab thiab dej, coj nws ntawm lub plab khoob ib nrab teev ua ntej noj mov ob zaug ib hnub. Hauv ob lub lis piam koj yuav pom ib qho tshwm sim zoo.

Txhua hom zib ntab muaj qhov zoo ntawm lub cev, muab cov yeeb yam nram qab no:

lub cev tiv mus rau ib tug txawv ntawm cov microbes, cov kab mob thiab kis tau nce,
txo cov txheej txheem o,
saturates lub cev nrog cov vitamins thiab minerals,
accelerates cov txheej txheem metabolic,
calms lub paj hlwb
pab nrog varicose leeg yog tias koj ua lotions tawm ntawm nws,
tshem tawm cov roj (cholesterol) phem thiab thaiv qhov txuam nrog cov tshiab,
Nws yog cov tshuaj antioxidant haib, txo qis hauv cov txheej txheem kev laus thiab tshem tawm cov radicals hnyav,
Propolis zib ntab muaj zog ntxiv potency
Nws yog cov tshuaj tua kab mob ntuj uas txwv kev loj hlob ntawm microbes thiab kab mob.

Saib ntawm txhua qhov zoo ntawm kev siv cov khoom lag luam beekeeping, peb tuaj yeem hais tau nyab xeeb tias hloov cov piam thaj nrog zib ntab yog qhov zoo tshaj li kev xav.

Noj cov zib ntab nrog zib ntab

Tsis yog txhua qhov khoom noj muaj peev xwm noj zib ntab, thiab hauv ntau feem ntau ntawm kev siv cov zaub mov zoo yog txwv. Xws li lub kaw lus fais fab yuav tsum raug muab tso tseg tam sim ntawd. Firstly, nws yog unbalanced thiab robs lub cev ntawm ntau yam tseem ceeb. Thib ob, nws yuav cuam tshuam tsis zoo rau kev ua haujlwm ntawm ntau lub cev - txo qis ntshav siab, txo qis kev tiv thaiv thiab poob koj lub cev ntas.

Lub sijhawm tam sim no, nrov tshaj plaws thiab tib lub sijhawm muaj txiaj ntsig zoo kev noj haus ntawm glycemic Performance index. Kev xaiv ntawm cov khoom yog nws kim heev, uas tso cai rau koj los ua cov tais diav sib txawv txhua hnub. Ntawm kev noj zaub mov zoo li no, cov neeg uas poob ceeb thawj tsis muaj kev sib cais, vim tias cov npe txwv tsis pub cov khoom noj me me. Cov txiaj ntsig yuav pom tshwm hauv plaub hnub, thiab hauv ob lub lis piam, nrog kev tawm dag zog lub cev, koj tuaj yeem poob mus txog xya phaus.

Yog li kev noj haus glycemic tswj tsis yog tsuas yog ua kom txo cov hnyav, tab sis kuj tseem ua rau cov piam thaj hauv cov ntshav ntxiv, ua kom muaj zog tiv thaiv kab mob thiab ua kom ntshav siab. Txhua txhua hnub koj yuav tsum noj zaub mov ntawm ob qho tib si cog thiab tsiaj keeb kwm.

Feem ntau poob ceeb thawj nug cov lus nug - nws yog qhov ua tau los siv khoom qab zib ntawm cov khoom noj no. Yog lawm, yog, yog tias lawv tau siav yam tsis muaj qab zib ntxiv, butter thiab hmoov nplej. Nws yog qhov zoo tshaj plaws los ua marmalade, jelly thiab candied txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo nrog qis glycemic index - txiv apples, pears, gooseberries, txiv duaj, txiv qaub ntsuab, currants liab thiab dub.

Hauv kev yees duab hauv tsab xov xwm no, cov lus pom zoo raug muab rau xaiv cov zib ntab ntuj.

Cov txiaj ntsig kev noj qab haus huv ntawm koj niam

Cov kws tshawb nrhiav tau kawm txog ntau yam zoo ntawm cov zib ntab, pib nrog qhov tseeb tias kev siv sab nraud ntawm zib ntab tuaj yeem pab kho qhov mob thiab xaus nrog nws cov cuab yeej, ua tsaug uas nws tuaj yeem tswj hwm cov roj cholesterol hauv lub cev. Qee qhov kev tshawb fawb txawm qhia tias zib ntab tuaj yeem siv los kho cov ntshav qab zib kom ntau.

Ib txoj kev tshawb nrhiav pom tias kev noj cov zib ntab tsis tu ncua tuaj yeem muaj txiaj ntsig zoo ntawm lub cev qhov hnyav thiab ntshav cov ntshav hauv cov neeg muaj ntshav qab zib. Txawm li cas los xij, ib qho tseem ceeb ntawm hemoglobin A1c tau pom nrog qhov no. Lwm txoj kev tshawb fawb qhia tau hais tias zib ntab ua rau txo qis glycemic teb dua li tsuas yog muaj suab thaj nyob ib leeg. Tsis tas li ntawd, zib ntab muaj antimicrobial thiab antibacterial yam ntxwv, thiab nws kuj tseem yog ib qho kev tiv thaiv kabmob uas tuaj yeem pab tau cov neeg muaj ntshav qab zib.

Puas yog qhov no txhais tau hais tias rau cov neeg muaj ntshav qab zib nws zoo dua rau haus zib ntab es tsis muaj qab zib? Tsis yog. Cov kws tshawb fawb uas tau koom nrog qhov kev tshawb nrhiav ob zaug no tau hais kom muaj kev kawm ntau ntxiv ntawm cov teebmeem no. Koj tseem yuav tsum tau txwv koj cov zib ntab koj noj, nrog rau qab zib.

Zib ntab lossis qab zib - qhov twg zoo dua?

Koj lub cev hloov cov zaub mov uas koj noj rau hauv qabzib, uas tom qab ntawd siv roj. Qab Zib yog 50 feem pua piam thaj thiab 50 feem pua fructose. Fructose yog ib hom piam thaj uas tawg sai sai thiab tuaj yeem ua rau muaj ntshav khov nyob hauv cov ntshav qab zib.

Koj niam tseem muaj cov suab thaj, tab sis nws muaj tsuas yog 30 feem pua cov piam thaj thiab tsawg dua 40 feem pua ntawm fructose. Nws muaj lwm cov suab thaj thiab kab kawm uas cov muv ntes tau thaum pollination ntawm cov nroj tsuag. Lawv tuaj yeem siv tau rau cov neeg uas muaj kev fab tshuaj.

Zib ntab muaj qis dua glycemic Performance index ntau dua qab zib granulated, tab sis zib ntab muaj calories ntau. Ib tablespoon ntawm zib ntab tuav 68 calories, thaum 1 diav suab thaj tsuas muaj 49 calories.

Siv tsawg dua rau kev saj zoo.

Ib qho ntawm cov txiaj ntsig loj tshaj ntawm zib ntab rau cov neeg mob ntshav qab zib tej zaum tsuas yog nws cov concentrated saj thiab aroma. Qhov no txhais tau tias koj tuaj yeem ntxiv tsawg dua yam tsis muaj qab hau. Koom haum American plawv pom zoo kom yuav tsum txhob muaj piam thaj kom tsawg li 6 diav (2 diav) rau cov poj niam thiab 9 diav (3 diav) rau cov txiv neej. Koj yuav tsum tau laij koj cov carbohydrates los ntawm zib ntab thiab ntxiv rau koj li qhov txwv txhua hnub. Ib tablespoon ntawm zib ntab muaj 17 grams ntawm carbohydrates.

Cov khoom noj muaj ntshav qab zib li cas thaum cev xeeb tub?

Tau ntau xyoo tsis muaj kev vam meej nrog DIABETES?

Lub taub hau ntawm lub koom haum: “Koj yuav xav tsis thoob tias yoojyim kho mob ntshav qab zib li cas los ntawm kev noj tshuaj txhua hnub.

Mob ntshav qab zib nyob hauv plab rau poj niam cev xeeb tub yog hom ntshav qab zib. Nws tuaj yeem raug ntaus nqi los ntawm cov kab mob insidious, vim tias nws tuaj yeem tsim muaj txawm nyob hauv niam cov menyuam muaj kev noj qab haus huv thaum 5-6 lub hlis ntawm kev xeeb menyuam. Ntxiv nrog rau kev kho mob uas tus kws kho mob tau hais tseg, tus poj niam cev xeeb tub yuav tsum ua raws li kev noj haus tshwj xeeb, uas peb yuav xav txog ntxiv.

Cov cai ntawm kev noj zaub mov zoo
Qauv qhia zaub mov noj rau lub lim tiam
Noj zaub mov txawv

Yuav kom lub ntsiab

Yog li ntawd nws puas muaj peev xwm muaj zib ntab rau ntshav qab zib lossis puas tsim nyog siv! Cov lus teb yog. Zib ntab yog qab zib qab zib, yog li koj tuaj yeem siv zib ntab tsawg dua hauv qee cov zaub mov txawv. Tab sis zib ntab tiag tiag muaj me ntsis ntau carbohydrates thiab ntau calories tauj ib me nyuam diav dua granulated qab zib, thiaj li yuav txo qis tej calories thiab carbohydrates koj tau los ntawm cov khoom noj. Yog tias koj nyiam qhov qab zib ntawm cov zib ntab, koj tuaj yeem siv nws zoo rau cov ntshav qab zib - tab sis tsuas yog siv cawv.

Cov cai ntawm kev noj zaub mov zoo

Txij li qhov laj thawj tseem ceeb ntawm kev loj hlob ntawm tus kab mob hauv poj niam lub cev yog qhov tsis txaus los ntawm cov tshuaj insulin (lub cev ua haujlwm tsis muaj sij hawm los ua kom tiav qhov xav tau ntawm cov tshuaj hormones, vim tias cov ntshav qab zib qib jumps), nws yog qhov yuav tsum tau ua kom txo qis ntawm cov zom zaub mov kom yooj yim thiab ntxiv cov khoom noj muaj txiaj ntsig thiab noj qab haus huv - txiv hmab txiv ntoo thiab zaub. Nov yog postulate kev noj haus rau cev ntshav qab zib gestational. Lwm txoj cai tuaj yeem pom nyob hauv qab no.

Hom haus

Txhim ntxiv kev noj cov dej haus rau 1.5 liv ib hnub. Tsis kam txais cov dej qab zib uas muaj suab thaj no:

dej qab zib
syrups
kvass
khw cov kua txiv
yogurts nrog toppings.

Yog lawm, hauv kev noj haus tsis yog haus dej haus cawv.

Txhua yam dej haus, uas suav cov khoom qab zib lossis khoom qab zib yog txwv tsis pub muaj. Tsuas yog cov muag nyob hauv cov tuam tsev kho mob ntshav qab zib tshwj xeeb raug tso cai.

Kev noj haus tsawg

Tus poj niam cev xeeb tub yuav tsum noj mov tsis tu ncua thiab tsis txhob pluas noj. Nws yog qhov zoo tshaj rau noj txhua txhua 2,5 teev 5-6 zaug hauv ib hnub. Qhov tsim nyog, yuav tsum muaj 3 pluas noj (tshais, su, hmo) thiab ob khoom noj txom ncauj.

Nyob rau tib lub sijhawm, cov "noj qab haus huv" carbohydrates yog noj sib cais los ntawm cov protein (yam tsis muaj sib xyaw). Lawv feem ntau pom zoo npaj cov khoom noj carbohydrate rau pluas tshais, noj su thiab noj hmo, thiab noj zaub mov muaj protein nyob hauv nruab nrab. Yog li, yog tias koj feem ntau noj cov nplej zom nrog nqaij qaib rau pluas su, tom qab ntawd nrog ntshav qab zib, cov zaub mov tau muab faib ua ob txoj kev: piv txwv li, nplej zom (los ntawm cov hmoov nplej wholemeal) nrog zaub stewed nyob rau hauv daim ntawv ntawm gravy rau noj su thaum yav tav su, thiab nqaij qaib nrog dib tshiab thiab tshuaj ntsuab rau noj su.

Cov zaub xas lav tau raug tso cai nyob rau hauv kev noj mov, tab sis cov txiv hmab txiv ntoo tsuas yog nrog cov carbohydrates.

Qhov zoo tshaj plaws ntawm tus nqi ntawm cov carbohydrates, cov nqaijrog thiab cov rog

Txij li cov carbohydrates yog qhov yuav tsum tau ua kom muaj kev loj hlob thiab loj hlob ntawm tus menyuam, txog 200-300 g yuav tsum muaj nyob rau hauv lawv cov khoom noj txhua hnub

Txawm li cas los xij, cov "carbohydrates" thiab cov khoom noj uas muaj cov glycemic siab, uas ua rau cov ntshav qab zib ntau ntau sai sai, raug tshem tawm ntawm kev noj zaub mov noj:

hmoov dawb khoom,
qab zib, jam thiab jams,
khoom qab zib (buns, khoom qab zib, khoom qab zib, chocolate, khaub noom, khoom qab zib),
qos yaj ywm, beets, boiled carrots.

Hloov cov khoom lag luam no nrog cov khoom noj sib xyaw kom hnyav. Los ntawm cov "noj qab haus huv" carbohydrates:

cereals txhua yam tsuas yog semolina thiab mov,
khob cij thiab nplej zom los ntawm cov hmoov txhuv nplej los yog wholemeal,
tso cai zaub thiab zaub ntsuab,
legumes - taum, taum pauv,
txiv hmab txiv ntoo thiab cov txiv ntoo, tab sis nws cov glycemic Performance index tsis ntau dua 60. Cov no yog cov sawv cev txiv hmab txiv ntoo, tshwj tsis yog melon, txiv tsawb, txiv puv, txiv ntoo, hnub thiab raisins. Qhov kev nyiam yog muab rau feem ntau rau cov txiv hmab txiv ntoo, txiv apples, pears, plums thiab apricots. Los ntawm cov txiv hmab txiv ntoo xaiv cov txiv pos nphuab, currants, gooseberries, raspberries thiab blueberries.

Cov protein nyob hauv cov khoom noj yuav tsum txog 120 g ib hnub. Nov yog tus qauv rau ib tug neeg. Xaiv cov khoom lag luam hauv qab no:

Cov nqaij ntawm cov rog uas muaj roj tsawg - nqaij nyuj, nqaij tsiaj me, nqaij qaib, nqaij nyuj thiab nqaij qaib siab. Thaum ua zaub ua mov noj cov nqaij los tsis kam kib. Npaj cov nqaij nrog tsawg kawg roj. Nyeem ntxiv txog kev xaiv cov nqaij thiab seb yuav ua li cas ua nws nyob ntawm no.
Nqaij ntses thiab nqaij ntses nyoo - salmon liab, pollock, blue.
Nqaij qaib lossis quail qe. Koj tuaj yeem noj lawv, qee zaum kib, ua noj ib qho omelet.
Cov khoom noj siv mis - muaj roj ntxig roj ntxwm, muaj tsev cheese, kefir, mis.

Cov protein ntau ntawm tsob ntoo keeb kwm yog muab los ntawm nceb thiab legumes.

Tus nqi ntawm cov rog tsis muaj roj yog 180 g nyob rau ib hnub. Cov zaub mov ntau nyob rau hauv cov rog polyunsaturated:

walnuts
taum (saibkuj - dab tsi yog siv cov taum hauv ntshav qab zib)
pob zaub paj.

Yog li, cov khoom noj yuav tsum yog 40% carbohydrates, 20% protein thiab 30% rog (feem ntau yog polyunsaturated).

Folic Acid thiab Vitamin A

Txhua hnub siv cov zaub mov muaj ntau nyob hauv cov tshuaj no. Lub hauv paus ntawm folic acid yog legumes, zaub ntsuab pom - zaub ntsuab thiab zaub xas lav, ntau hom zaub qhwv - zaub paj dawb, zaub qhwv dawb, zaub paj ntsuab, Zaub pob ntsuab, zaub asparagus thiab nqaij menyuam nyuj. Vitamin A yog nplua nuj nyob rau hauv cov carrots, spinach, zaub txhwb qaib, qej qus, qaib, nqaij nyug siab thiab ntses siab.

Nws yog ib qho tseem ceeb kom nco ntsoov tias tus poj niam cev xeeb tub yuav tsum tsis txhob noj tshuaj pab tus kheej. Cov lus pom zoo tseem ceeb rau kev noj haus, tsom rau ntawm qhov ntsuas ntawm kev txheeb xyuas thiab nws txoj kev noj qab nyob zoo, yog muab los ntawm tus kws kho mob endocrinologist.

Qauv qhia zaub mov noj rau lub lim tiam

Thaum txhim kho cov ntawv qhia zaub mov rau ib lim tiam, koj yuav tsum nco qab qee cov hauv paus ntsiab lus:

yuav tsum muaj thawj chav kawm rau noj su,
rye lossis whole grain bread yog muab rau txhua pluas noj (saib seb - lub ncuav twg los yuav),
los ntawm cov dej haus nws pom zoo kom haus dej qab zib tsis qab, txiv hmab txiv ntoo haus, compote los ntawm cov txiv hmab txiv ntoo qhuav tso cai, kua zaub rosehip.

Cov zaub mov ziab thiab ziab hauv lub cev yuav tsum tau muab cais tawm ntawm cov khoom noj. Cov tais diav ua noj nrog lub tais ci.

Hnub Monday

Rau pluas tshais, buckwheat porridge yog npaj rau hauv dej, koj tuaj yeem ntxiv ib qho me me ntawm butter. Lawv noj porridge nrog stewed nqaij qaib thiab zaub.
Thawj cov khoom noj txom ncauj hauv plob yog ib feem me me ntawm tsev cheese thiab ib khob ntawm kefir.
Rau pluas su - zaub kua zaub, stewed eggplant.
Cov zaub mov protein tau pauv mus rau ib qho khoom noj txom ncauj thaum tav su - ib qho ntawm cov nqaij qaib mis hau, thiab ib qho zaub xam lav ntawm cov zaub tshiab tau npaj.
Rau noj hmo - chav txiav cutlets.
Ua ntej yuav mus pw, yog tias muaj qhov zoo li tshaib plab, haus ib khob ntawm ntuj yogurt tsis muaj dab tsi sau.

Thaum sawv ntxov lawv sim oatmeal nrog pieces ntawm qhuav apricots.
Qhov khoom noj txom ncauj txom ncauj, muaj qab nrog txiv ntseej roj, thiab haus kua mis nyeem yog tsis muaj dab tsi.
Rau noj hmo, npaj cod fillet kua zaub thiab zaub paj dawb ci nrog cheese thiab txiv ntoo.
Thaum ib nrab-yav tav su, indulge nyob rau hauv meatballs nyob rau hauv qaub cream sauce.
Rau noj hmo, kev pab ntawm Greek lossis Caesar salad yog qhov txaus.
Ua ntej mus pw - lub khob ntawm fermented ci mis nyuj.

Thaum sawv ntxov pib nrog xam lav ntawm hau qe thiab zaub ntsuab.
Ib qho kua txiv ntoo lossis pear, nrog rau ib qho qhaub cij ntawm rye cij nrog cheese, muaj txaus rau ib qho khoom noj txom ncauj.
Rau noj su - taum kua zaub, barley nrog nceb ntses.
Noj khoom txom ncauj rau ci ntses.
Rau noj hmo, ua noj pasta los ntawm wholemeal nrog zaub cob pob.
Noj mov kawg, yog tias tsim nyog, yog kefir.

Rau pluas tshais, ua ib qho omelet ntawm 3 lub qe.
Noj su suav cov kua zaub nceb nrog kua zaub, nqaij qaib cov txwv nqaij thiab ib feem ntawm zaub xam lav.
Rau ib qho khoom noj txom ncauj thaum tav su - tangerines thiab ncuav qab zib biscuit.
Rau noj hmo - liab taum zaub xam lav nrog mozzarella ntawm tortilla.
Ua ntej yuav mus pw - khob mis.

Pluas tshais - txiv hmab txiv ntoo tshiab tshiab qab nrog kua txiv txiv qaub.
Rau qhov tshais thib ob - buckwheat porridge.
Rau pluas su - taum kua zaub, pearl barley porridge nrog nqaij qaib thiab zaub xam lav.
Rau ib qho khoom noj txom ncauj nruab nrab-tav su.
Rau noj hmo, lawv ua zaub xam lav ntawm Beijing cabbage, tshiab dib, ntsuab peas thiab qe (lub caij nrog ib rab diav ntawm mayonnaise). Ib daim ntawm cov qhob cij wholemeal.
Ua ntej mus pw, koj tuaj yeem them tsev cheese.

Pluas tshais - protein omelet, ib qho qhaub cij ntawm rye cij nrog cheese.
Khoom txom ncauj - txiv hmab txiv ntoo nyias.
Rau noj su - ntshiv borsch nrog hlais cov ncuav ci rye, zaub xam lav.
Nqaij ntses ua ncuav noj rau ib qho khoom noj txom ncauj thaum tav su.
Rau noj hmo, indulge hauv zaub qhwv casserole thiab ntsuab peas.
Yog tias koj qhov qab los noj mov tau mus txog thaum yuav mus pw, lawv haus ib khob ntawm kefir.

Eggplant stew

Rau cov zaub mov koj yuav xav tau:

txaij - 1 kg,
dos - 3 lub taub hau,
qej cloves - 3 pcs.,
wholemeal hmoov - 2 tbsp. khoom siv diav
qaub cream - 200 g,
txiv roj roj
ntsev
zaub ntsuab.

Koj yuav xav tau eggplants ntawm tib qhov loj me, uas yog txiav rau 1.5 cm tuab voj voog thiab ntsev.
Txhawm rau tawm ntawm qhov tsis zoo tshaj plaws, lawv tawm cov txaij txaij nyob hauv ib lub nra, thiab tos kom cov kua dej ntws tawm.
Tom ntej no, txhua daim tau qhuav nrog phuam, yob hauv hmoov thiab kib ntawm ob sab hauv lub lauj kaub.
Cov dos, hlais hauv cov nplhaib, yog kib kom txog thaum xim av xim av thiab qej muab ntxiv.
Tam sim no nws tseem nyob rau stew zaub. Muab cov zaub mov tso ua ib txheej rau hauv ib lub lauj kaub: txheej txheej txaij thiab txheej dos. Lub xeem yuav lws suav.
Tom ntej no, npaj cov ncuav - lub tablespoon ntawm hmoov yog do nyob rau hauv ib qho me me ntawm qaub cream, nco ntsoov tias tsis muaj qog tshwm, thiab ua ke nrog tus so ntawm lub qab zib.
Ncuav nws cov zaub. Lub lauj kaub yog muab tso rau ntawm lub qhov cub thiab cov ntsiab lus yog rhuab mus rau ib lub rhaub, thiab tom qab ntawd simmer rau ib nrab ib teev ntawm cov cua sov kom txog thaum siav.

Thaum pab, eggplant yog sprinkled nrog finely tws zaub.

Cauliflower ci nrog cheese thiab txiv ntoo

Rau cov zaub mov koj yuav xav tau:

pob zaub paj - 600 g,
grated cheese - 1 khob,
crushed rye crackers - 3 tbsp. khoom siv diav
tws neeg rau - 3 tbsp. khoom siv diav
qe - 3 pcs.
mis nyuj - 4 tbsp. khoom siv diav
ntsev kom saj.

Cov taum mog zaub ntsuab yuav tsum tau muab rhaub hauv cov dej qab ntsev li 5 feeb. Tom qab ntawd cia cov dej ntws tawm, txias thiab disassemble lub pob rau inflorescences.
Ntxiv me ntsis butter rau hauv ib lub lauj kaub preheated, kib crackers thiab tws neeg rau. Yeej qe thiab mis nrog kua tov lossis nplawm.
Nyob rau hauv daim ntawv no greased muab txheej ntawm zaub qhwv, nphoo nws nrog grated cheese, tom qab ntawd muab ib txheej ntawm toasted crackers thiab txiv ntoo.
Ncuav txhua yam hauv cov mis-qe sib tov thiab muab tso rau hauv qhov cub kub. Ci rau 10 feeb.

Cov Taum Liab Taum nrog Mozzarella ntawm Tortilla

Rau cov zaub mov koj yuav xav tau:

tortilla tortilla (los ntawm cornmeal) - 1 pc.,
taum liab - 1 khob,
liab dos - 1 lub taub hau,
mozzarella cheese - 100 g,
ntsev, kua txob, seasoning mus saj.

Preheat qhov cub ntawm 180 ° C.
Taum noj tsau ib hmos hauv dej txias. Thaum sawv ntxov lawv hloov nws thiab teem mus ua noj taum kom txog thaum kev sib tw, tsis txhob ntsev. Tom qab ua noj ua haus, cov dej tau hno thiab khaws cia.
Siv rab rab ntawv, ntaus cov taum mus rau hauv cov nplaig, ntxiv cov dej me me uas ua kom siav.
Tortilla kis rau hauv daim ntawv thiab muab tso rau hauv qhov cub preheated rau 10 feeb.
Cov dos lub taub hau thiab cov qij yog txhoov thiab maj mam kib hauv cov roj txiv roj.
Tom qab ntawd lawv kis cov taum zom thiab sib xyaw. Txau nrog cov txuj lom hauv lub tshuaj khib thiab cia txhua yam ua kom sov.
Mozzarella raug txiav rau hauv cov ntawv me me.
Ntawm lub kub tortilla kis cov txhaws ntawm cov taum, rau saum cov ntuag ntawm mozzarella thiab xa mus rau qhov cub rau 4-5 feeb.

Txau cov zaub mov tiav ua ntej muab tshuaj ntsuab tws.

Ntawm no yog lwm daim ntawv qhia tortilla Mev nrog txiv lws suav thiab cheese:

Peb tseem yuav qhia koj kom kawm txoj hau kev los kho kev mob ntshav qab zib hauv lub ntsej muag. Qhov kev paub no tuaj yeem pab tau rau leej niam.

Yog tias koj ua raws li kev noj zaub mov noj, qhov kev pheej hmoo ntawm kev tsim muaj kev tsis zoo los ntawm kev mob ntshav qab zib hauv cov poj niam cev xeeb tub yog txo. Tab sis tom qab yug menyuam tas, lawv tseem soj qab xyuas cov ntshav qab zib kom qis, vim tias tus poj niam muaj kev pheej hmoo thiab muaj feem yuav ua mob ntshav qab zib hom 2.

Tsawg cov zaub mov noj muaj ntshav qab zib tsawg, zaub mov noj txhua lub lim tiam

Cov Ntshav Qab Zib Noj Qab Haus Huv Cov Nyiaj Pab
Tsawg Carb Noj: Pub rau thiab Txwv cov khoom
Cov Yuav Tsum Muaj
Noj txhua hnub rau ib lim piam
Ntshav Qab Zib Noj Qis-Carb Tshaj

Cov ntsiab lus ntawm kev noj zaub mov kom tsawg hauv lub cev yog txo cov khoom noj uas muaj cov khoom noj uas muaj carbohydrate ntau nyob hauv kev noj haus. Qhov no muab txoj kev txhim kho hauv qhov tsis haum ntawm lub cev cov nqaij rau cov tshuaj tiv thaiv hormonal. Kev noj haus rau cov ntshav qab zib yog qhov yooj yim li sai tau, nyob rau hauv raws li lub tswv yim ntawm kev noj zaub mov zoo, thiab tseem muab cov txiaj ntsig zoo heev nrog kev ua raws li nruj. Yog vim li ntawd nws pom zoo kom koj xav txog daim ntawv qhia zaub mov noj txhua lim piam rau cov khoom noj muaj zaub mov tsis zoo rau cov ntshav qab zib hom 2.

Cov Ntshav Qab Zib Noj Qab Haus Huv Cov Nyiaj Pab

Lub hauv paus ntawm cov zaub mov tsis muaj carb yuav tsum xav txog kev txo qis ntawm cov khoom noj carbohydrate. Daim ntawv teev npe no muaj cov khoom ci ci thiab mis faus, cereals, cov txiv ntoo qab zib. Tsis tas li ntawd, nws raug nquahu kom koj haus cov kua dej ntau dua thiab qhia cov tshuaj ntxiv tshwj xeeb (vitamin-mineral) rau hauv kev noj haus: calcium, potassium, magnesium. Hais ncaj qha txog khoom noj khoom haus, cov kws tshaj lij tau mob siab rau qhov tseeb tias:

nrog rau cov zaub mov muaj cov carb qis, nws yog txwv tsis pub noj cov zaub mov qab, thiab vim li ntawd cov zaub mov noj tau hu ua unsweetened,
thaum noj cov khoom noj carbohydrates nyob rau hauv qhov tseem ceeb hauv cov ntshav, cov piam thaj yuav nce siab ntxiv, ib qho insulin yauv tau txheeb xyuas. Nov yog kev hem thawj rau kev mob nkeeg ntawm tus kab mob ntshav qab zib,
thaum siv cov carbohydrates qeeb, qab zib yuav nce ntxiv hauv cov kab ke, thaum cov kua dej tsim tawm nyob rau hauv qhov tsawg kawg nkaus.

Kev noj zaub mov kom tsis txhob mob plab yog qhov tsis zoo rau cov neeg mob ntshav qab zib, tab sis kuj tseem muaj rau cov neeg muaj lub cev nyhav uas xav poob phaus.

Nws yuav tsum tau yug los hauv lub siab tias kev noj zaub mov koom nrog kev txo qis ntawm cov carbohydrates hauv cov zaub mov noj, tab sis tag nrho cov protein tsis txo. Hauv qhov no, ib tus neeg tsis hnov tshaib plab.

Daim ntawv teev cov khoom lag luam rau cov ntshav qab zib yog qhov zoo tshaj plaws tsis yog los sib sau lawv tus kheej, tab sis hauv kev sab laj nrog tus kws tshaj lij uas yuav qhia cov npe uas raug tso cai thiab txwv tsis pub ua. Nws raug nquahu kom noj li tsib mus rau rau zaus nyob rau nruab hnub, kev tshuaj xyuas thaum tib lub sijhawm sib luag ntawm kev noj mov.

Tsawg Carb Noj: Pub rau thiab Txwv cov khoom

Kev noj zaub mov uas tsis muaj cov carb ntau rau cov ntshav qab zib hom 2 cuam tshuam nrog kev cais tawm cov carbohydrates sai los ntawm tus neeg mob ntawv noj. Lawv tsom rau hauv cov khoom lag luam xws li jam, zib ntab, nplej zom, bakery thiab confectionery. Ntxiv rau, daim ntawv teev cov khoom lag luam tuaj yeem suav cov qhob noom, txiv quav ntswv nyoos, txiv hmab txiv ntoo qhuav, txiv tsawb thiab figs.

Cov khoom noj qeeb qeeb uas muaj carbohydrate, los ntawm qhov tsis sib thooj, suav nrog cov khoom noj ntawd. Cov khoom no poob rau ntau pawg, uas yog tshuaj ntsuab thiab zaub, cereals, khoom noj siv mis, thiab qoob loo thiab legumes. Los ntawm cov txiv hmab txiv ntoo, unsweetened ntau yam ntawm txiv apples, txiv duaj thiab txiv duaj txiv ntoo, thiab txiv kab ntxwv qaub, txiv kab ntxwv, plums thiab txiv ntoo qab zib tau pom zoo rau kev siv. Nws raug nquahu tias:

nqaij ntshiv zaub mov yog qhov zoo rau cov neeg mob ntshav qab zib,
lub sijhawm nruab hnub nws raug nquahu kom haus cov khoom noj cog tsis ntau tshaj 300 gr.,
Tus mob ntshav qab zib Hom II tau qhia kom siv cov av ua kom zoo thiab sifted khob cij lossis tseem grain. Cov cai ntawm cov hmoov nplej ib hnub yuav tsum tsis pub ntau tshaj 120 gr.

Kev noj zaub mov kom tsawg rau cov ntshav qab zib hom 2 yuav ua tsis tau zoo yog tsis ntxiv ntau hom zaub mov noj rau cov zaub mov. Cov zaub mov nthuav tawm yog lub npe hu ua cov tseem ceeb tshaj plaws ntawm cov vitamins E, B, nrog rau kev noj haus fiber ntau. Cov tom kawg normalize cov piam thaj thiab cov roj cholesterol, zoo cuam tshuam rau qhov piv ntawm carbohydrates hauv cov zaub mov. Yog li, kev noj zaub mov kom tsawg rau cov kab mob ntshav qab zib hom 2 tso cai rau koj ua kom lub cev txhua yam ntawm lub cev, txhim kho cov teeb meem physiological.

Txhawm rau kom tau txais cov khoom noj muaj ntshav qab zib uas muaj tus kab mob hom 1 kom nws ua tiav, nws kev noj haus yuav tsum muaj cov carbohydrates, thiab cov rog thiab cov nqaijrog tsawg dua 25%. Kev noj zaub mov kom tsawg rau cov ntshav qab zib hom 1 nyob rau hauv 24 teev tuaj yeem thiab yuav tsum suav nrog kua zaub, ib feem ntawm cov qos yaj ywm, nplej zom, nrog rau cov nqaij ntses lossis nqaij ci, ib qho nqaij qaib me me.

Hauv qee kis, nws raug nquahu kom ntxiv cov khoom noj muaj cov vitamins thiab pob zeb hauv av. Ntawm hom 1 ntshav qab zib, nws tso cai siv sib xyaw ua ke siv tshuaj insulin thiab kev noj zaub mov, uas ib txwm nyob ntawm tus neeg mob lub neej thiab kev ua neej nyob niaj hnub. Tag nrho cov no yuav tshem tawm qhov ua txhaum kev ua txhaum ntawm cov carbohydrate metabolism hauv ntshav qab zib mellitus, uas tuaj yeem ua rau muaj kev cuam tshuam thiab lwm yam kev rau txim.

Cov Yuav Tsum Muaj

Kev noj zaub mov kom tsawg rau cov neeg mob ntshav qab zib yog cuam tshuam nrog qee yam contraindications. Ua ntej tshaj plaws, peb tab tom tham txog qee qhov khoom lag luam uas tsis raug cai uas tsis xav siv thiab uas tau teev tseg ua ntej. Ntxiv thiab, tom qab cov zaub mov tsis muaj carbohydrate, nws pom zoo kom them sai sai rau qhov tseeb tias:

Cov kws tshaj lij khoom noj khoom haus tsis tau qhia rau cov hluas thiab cov menyuam yaus uas muaj ntshav qab zib yuav tsum mus noj cov zaub mov zoo li no. Lawv lub cev nyuam qhuav pib los ua, thiab kev tsis muaj peev xwm nyob hauv cov zaub mov tsis muaj zaub mov carbohydrates yuav yog ib qho kev npau taws ntawm qee yam teeb meem nyob rau hauv cov mob feem ntau,
cov khoom noj yuav tsum raug kho thaum cev xeeb tub thiab thaum pub mis niam,
nws tsis pom zoo kom ua raws li kev noj zaub mov noj ua ntej tsis tau sab laj nrog tus kws tshaj lij, nrog rau cov neeg muaj qee yam mob ntev (kab mob ntawm lub raum, mob siab thiab lub plawv).