Dab tsi noj thiab dab tsi tsis tuaj yeem muaj tus mob ntshav qab zib hom 2 tau
Txawm hais tias tus neeg mob puas muaj ntshav qab zib hom mob ntshav qab zib lossis tsis, nws yuav tsum ua raws li qee yam kev cai thoob plaws nws lub neej, qhov tseem ceeb tshaj plaws yog kev noj zaub mov zoo.
Kev noj haus rau ntshav qab zib feem ntau yog ua raws cov kev xaiv ntawm cov zaub mov uas muaj glycemic index tsawg. Tsis tas li ntawd, muaj cov lus qhia pom zoo rau pluas noj heev, cov naj npawb ntawm cov kev ua haujlwm thiab cov zaus uas lawv tau txais.
Txhawm rau xaiv cov khoom noj kom zoo rau cov ntshav qab zib kom tsis txhob muaj insulin, koj yuav tsum paub txog GI cov khoom lag luam thiab cov cai rau lawv ua. Yog li, cov lus qhia txog lub tswvyim ntawm glycemic index, cov khoom noj uas tso cai, cov lus pom zoo rau kev noj zaub mov, thiab cov zaub mov noj qab zib txhua hnub tau muab rau hauv qab no.
Glycemic Performance index
Ib qho khoom twg nws muaj nws tus kheej glycemic index. Nov yog cov txiaj ntsig digital ntawm cov khoom, uas qhia txog nws cov txiaj ntsig ntawm kev hloov ntawm cov piam thaj mus rau hauv cov ntshav. Qhov qis dua qhov qhab nia, kev nyab xeeb ntawm cov khoom noj.
INSD (mob ntshav qab zib-insulin-tiv thaiv ntshav qab zib) xav kom tus neeg mob ua raws li cov zaub mov muaj roj tsawg thiaj li tsis ua rau kev txhaj tshuaj insulin ntxiv.
Hauv cov kab mob ntshav qab zib tsis yog insulin-hom mob ntshav qab zib (hom 2 mob ntshav qab zib), cov cai ntawm khoom noj khoom haus thiab xaiv cov khoom lag luam zoo ib yam li ntshav qab zib hom 1.
Hauv qab no yog cov cim ntsuas glycemic:
- Cov khoom lag luam nrog qhov ntsuas nrog txog 50 PIECES - pub rau hauv ib qho ntau,
- Cov khoom lag luam nrog qhov ntsuas txog li 70 units - qee zaum muaj nyob hauv kab noj,
- Cov khoom lag luam nrog qhov ntsuas ntawm 70 units thiab sab saud yog txwv.
Ntxiv rau qhov no, txhua yam zaub mov yuav tsum yauv mus rau ib qho kev kho cua sov, uas suav nrog:
- Boil
- Rau ib nkawm niam txiv
- Hauv microwave
- Nyob rau hauv hom multicook "quenching",
- Nyob rau grill
- Stew nrog me me ntawm cov roj zaub.
Qee cov khoom lag luam uas muaj qes glycemic tsawg tuaj yeem nce lawv tus nqi nce ntxiv nyob ntawm kev kho cua sov.
Kev cai noj haus
Kev noj haus rau cov tshuaj muaj ntshav qab zib insulin-rau cov ntshav qab zib yuav tsum suav nrog kev noj haus kom tsawg. Txhua feem tau me me, qhov ntau zaus ntawm kev pub zaub mov yog 5-6 zaug hauv ib hnub. Nws raug nquahu kom npaj koj pluas noj nyob rau ntawm cov sijhawm.
Noj hmo ob yuav tsum yog tsawg kawg ob teev ua ntej yuav mus pw. Noj tshais uas muaj ntshav qab zib yuav tsum muaj txiv hmab txiv ntoo; lawv yuav tsum noj thaum yav tsaus ntuj. Tag nrho cov no yog vim muaj qhov tseeb tias ua ke nrog cov txiv hmab txiv ntoo, cov piam thaj nkag rau hauv cov ntshav thiab yuav tsum tau tawg, uas tau ua kom yooj yim los ntawm kev siv lub cev, uas feem ntau tshwm sim hauv thawj ib nrab ntawm ib hnub.
Kev noj qab zib rau cov ntshav qab zib yuav tsum muaj cov khoom noj uas muaj cov tshuaj fiber ntau. Piv txwv li, ib qho ntawm cov oatmeal yuav txaus siab ib nrab ntawm cov fiber ntau hnub txoj cai rau lub cev. Tsuas yog cov khaub noom nplej yuav tsum tau siav rau hauv dej thiab tsis ntxiv butter.
Kev noj haus rau cov mob ntshav qab zib-insulin muaj qhov txawv cov cai no:
- Cov khoom noj muaj txiaj ntsig ntawm 5 mus rau 6 zaug hauv ib hnub,
- Khoom noj muaj feem, hauv feem me,
- Noj ntawm qhov tsis tu ncua
- Txhua yam khoom xaiv tau qis glycemic index,
- Txiv hmab txiv ntoo yuav tsum muaj nyob hauv daim ntawv qhia noj tshais,
- Ua noj porridges ntawm dej yam tsis ntxiv butter thiab tsis haus nrog cov khoom muaj mis nyuj,
- Noj mov kawg tsawg kawg ob teev ua ntej yuav mus pw,
- Cov kua txiv mab txiv ntoo tau txwv tsis pub siv, tab sis kua txiv lws suav tso cai muaj ntau npaum li ntawm 150 - 200 ml ib hnub,
- Haus tsawg kawg yog ob litres kua ib hnub,
- Cov zaub mov noj txhua hnub yuav tsum muaj txiv hmab txiv ntoo, zaub, zaub mov, nqaij thiab khoom noj siv mis.
- Zam kev yaum thiab yoo mov.
Tag nrho cov kev cai no coj los ua lub hauv paus rau kev noj haus ntshav qab zib kom zoo.
Cov Khoom Uas Tso Cai
Raws li tau hais dhau los, tag nrho cov zaub mov yuav tsum muaj glycemic index tsawg, txog li 50 units. Txhawm rau ua qhov no, cov hauv qab no yog cov npe zaub, txiv hmab txiv ntoo, nqaij, zaub mov thiab mis nyuj uas raug tso cai rau siv txhua hnub.
Nws yog tsim nyog xav tias cov npe no tseem tsim nyog rau hauv rooj plaub thaum tsis mob ntshav qab zib tsis muaj tshuaj tua kab mob ntshav qab zib mellitus, uas yog, nrog hom thawj thiab thib ob.
Yog tias hom ntshav qab zib hom 2 tsis ua raws li txoj cai tswj kev noj zaub mov noj thiab cov txheej txheem niaj hnub, tom qab ntawv nws tus mob tuaj yeem tsim hom tshuaj insulin nyob hauv ib lub sijhawm luv luv.
Los ntawm cov txiv hmab txiv ntoo nws tau tso cai:
- Npauj npaim tuaj
- Currants dub thiab liab
- Tsawb
- Cwjmem
- Gooseberry
- Txiv pos nphuab
- Citrus txiv hmab txiv ntoo (txiv qaub, tangerines, txiv kab ntxwv),
- Plums
- Txiv duaj
- Tsiaj Npua Teb
- Apricots
- Nectarine
- Txiv duaj
- Pauj kev chim.
Tab sis koj yuav tsum paub tias txhua lub txiv kua txiv, txawm hais tias lawv tau tsim los ntawm cov txiv ntoo uas tau tso cai, tseem nyob hauv qab txoj kev txwv nruj tshaj plaws. Tag nrho cov no yog vim muaj qhov tseeb tias lawv tsis muaj fiber ntau, uas txhais tau tias cov piam thaj yuav nkag mus rau cov ntshav hauv qhov ntau.
Los ntawm cov zaub koj tuaj yeem noj:
- Zaub paj zaub
- Hneev
- Qij
- Txiv lws suav
- Cov zaub qhwv dawb
- Lentils
- Qhuav ntsuab peas thiab crushed daj,
- Nceb
- Txaij
- Radish
- Ntshav
- Cov kua txob ntsuab, liab thiab tswb
- Asparagus
- Taum
Cov txiv nyuj tshiab tseem raug tso cai, qhov glycemic Performance index ntawm qhov uas yog 35 units, tab sis thaum rhaub, nws daim duab nce mus txog 85 units.
Kev noj haus uas muaj hom insulin-ywj siab, zoo li nrog thawj hom mob ntshav qab zib, yuav tsum muaj cov zaub mov ntau yam ntawm cov zaub mov noj txhua hnub. Macaroni yog contraindicated, tshwj tsis yog, koj tuaj yeem noj cov nplej zom, tab sis tsuas yog los ntawm durum nplej. Nov yog qhov kev zam tshwj tsis yog txoj cai.
Cov nplej uas muaj glycemic tsis muaj qis yog tso cai:
- Pob Tsuas Yaj
- Perlovka
- Mov nplej, (uas yog xua, tsis yog mooj),
- Barley porridge.
Tsis tas li, qhov nruab nrab glycemic Performance index ntawm 55 PIECES muaj cov nplej xim av, uas yuav tsum tau siav rau 40 - 45 feeb, tab sis dawb muaj qhov taw qhia ntawm 80 PIECES.
Khoom noj muaj ntshav qab zib nrog cov tsiaj cov khoom noj uas tuaj yeem ntub lub cev nrog lub zog rau ib hnub. Yog li, nqaij thiab nqaij ntses ua mov noj ua su.
Cov khoom ntawm cov tsiaj keeb kwm muaj GI txog li 50 daim DUA:
- Nqaij qaib (lean nqaij tsis muaj tawv nqaij),
- Qaib keej
- Nqaij qaib siab
- Luav nqaij
- Cov qe (tsis pub ntau tshaj ib hnub),
- Kab mob siab
- Hau pob kws tus ntses
- Cov muaj rog ntses tsawg.
Qaub-mis cov khoom lag luam muaj nplua nuj nyob hauv cov vitamins thiab minerals, lawv tau ua ib qho noj hmo zoo thib ob. Koj tuaj yeem npaj cov khoom qab qab, xws li panakota lossis souffle.
Khoom noj siv mis thiab mis los:
- Khij
- Kefir
- Ryazhenka,
- Cream nrog roj cov ntsiab lus txog li 10% suav nrog,
- Tag nrho cov mis
- Skim mis
- Kua mis
- Tofu cheese
- Cov kua mis uas tsis muaj qab zib.
Nrog rau cov khoom lag luam no hauv cov khoom noj ntawm cov ntshav qab zib, koj tuaj yeem tsim kev noj haus rau cov ntshav qab zib thiab tiv thaiv tus neeg mob los ntawm kev txhaj tshuaj ntxiv ntawm insulin.
Ntawv qhia zaub mov rau hnub ntawd
Ntxiv nrog rau cov khoom tau tso cai tau kawm, nws tsim nyog pom los ntawm cov zaub mov kwv yees ntawm tus neeg mob uas muaj ntshav qab zib ntawm txhua yam.
Thawj pluas tshais - cov txiv hmab txiv ntoo sib xyaw (blueberries, txiv apples, txiv pos nphuab) muaj nrog kua mis nyeem yog tsis muaj qab zib.
Thib ob noj tshais - hau qe, hlaws barley, dub tshuaj yej.
Noj su - zaub kua zaub rau ntawm ob lub cawv, ob lub ncuav ntawm stewed nqaij qaib siab nrog zaub, tshuaj yej.
Noj su thaum tav su - lub tsev tsis muaj rog cheese nrog txiv hmab txiv ntoo qhuav (prunes, qhuav apricots, raisins).
Noj hmo - meatballs hauv lws suav ntses (los ntawm mov nplej thiab tsuav nqaij qaib), tshuaj yej nrog biscuits ntawm fructose.
Qhov noj hmo thib ob - 200 ml ntawm kefir, ib qho kua.
Xws li cov khoom noj yuav tsis tsuas yog tswj cov ntshav qab zib kom zoo li qub, tab sis nws tseem yuav ua rau lub cev txaus siab rau txhua qhov muaj txiaj ntsig zoo vitamins thiab zaub mov.
Nws yog tsim nyog sau cia hais tias ntsuab thiab dub teas raug tso cai hauv ntshav qab zib. Tab sis koj tsis tas yuav khav txog cov dej qab zib ntau yam, vim tias koj tsis tuaj yeem haus cov kua txiv. Yog li ntawd, cov hauv qab no yog daim ntawv qhia rau cov khoom noj kom qab, thiab tib lub sijhawm noj qab haus huv tshuaj yej mandarin.
Txhawm rau npaj ib qho ntawm cov dej haus li no, koj yuav xav tau ib daim tangerine tev, uas yuav tsum tau muab zuaj ua tej daim me me thiab hliv 200 ml dej npau. Los ntawm txoj kev, tangerine peels rau ntshav qab zib kuj tseem siv rau lwm yam tshuaj. Cia sawv ntsug hauv qab lub hau rau tsawg kawg peb feeb. Cov tshuaj yej zoo li no ua rau lub zog tiv thaiv lub cev, thiab tseem ua rau lub zog ntawm cov leeg poob siab, uas muaj kev cuam tshuam rau cov mob ntshav qab zib tsis zoo.
Hauv lub caij nyoog thaum cov tangerines tsis tuaj ntawm lub rhawv, qhov no tsis tiv thaiv cov ntshav qab zib los ntawm kev ua cov tshuaj yej tangerine. Qhuav cov tev ua ntej thiab zom nws nrog kas fes grinder lossis rab. Npaj cov txiv kab ntxwv hmoov hmoov ua ntej ua ntej yuav haus tshuaj yej.
Daim vis dis aus hauv tsab xov xwm no hais txog cov ntsiab cai khoom noj khoom haus rau txhua hom ntshav qab zib.
Yam Yuav Tsim Muaj Ntshav Qab Zib Dus insulin
Qhov muaj feem yuav ua rau cov ntshav qab zib:
- Nquag tsis ua neej
- Kev pham ntawm lub duav thiab lub duav,
- Tawg (ntshav siab),
- Qhov feem pua loj ntawm cov roj ua kom zoo zoo hauv cov zaub mov noj
- Tsis yog feem pua loj hauv kev noj zaub mov ntawm cov khoom noj cog (cov zaub mov, cov tshuaj ntsuab tshiab, zaub thiab txiv hmab txiv ntoo tsis siv),
- Kwv Txhiaj
- Neeg muaj keeb.
Dab tsi yog glycemic index?
Glycemic index (GI) - cov no yog cov yam ntxwv hauv cov zaub mov kom qab zib hauv lub cev. GI yuav tsum tau siv thaum tsim cov khoom noj uas muaj ntshav qab zib ntawm ib hom insulin-raws li kab mob pathology.
Ib qho khoom noj twg muaj qhov GI tshwj xeeb. GI cuam tshuam ncaj qha rau cov piam thaj hauv cov ntshav. Saum toj GI - qab zib nce sai dua nrog kev siv cov tshuaj no.
GI raug faib ua:
- Siab - ntau dua 70 chav nyob,
- Nruab Nrab - siab tshaj 40 units,
- Tsawg - coefficient tsis tshaj 40 units.
Cov lus ntshav qab zib - tshem tag nrho cov zaub mov uas muaj GI siab. Cov khoom noj uas muaj qhov nruab nrab GI tau nruj me ntsis hauv cov zaub mov ntawm cov zaub mov. Txhawm rau kom pom kev noj haus ntawm cov neeg mob uas muaj hom 2 ntshav qab zib insulin yog khoom noj nrog GI tsawg.
Dab tsi yog chav ua mov ci thiab yuav xam li cas?
Chav Ua Noj Cij (XE) yog tus cai rau kev suav cov khoom noj carbohydrates hauv cov zaub mov noj rau cov ntshav qab zib. XE tus nqi los ntawm ib daig mov ci (mov ci), los ntawm slicing mov ci raws li tus txheej txheem.
Tom qab ntawv no yuav tsum muab faib ua 2 ntu. Ib nrab hnub hnyav 25 gram, uas sib raug rau 1XE.
Ntau cov khoom noj hauv lawv cov muaj pes tsawg muaj carbohydrates, uas sib txawv raws lawv cov ntsiab lus calorie, nws muaj pes tsawg leeg thiab khoom.
Yog li no koj yuav tsum tau laij kom suav qhov tseeb txhua hnub ntawm kev ua kom muaj carbohydrates, uas sib haum rau tus nqi ntawm cov tshuaj hormones insulin muab rau (rau cov ntshav qab zib noj insulin).
Lub XE system yog lub kaw lus thoob ntiaj teb kev xam ntawm tus nqi ntawm carbohydrates rau cov neeg mob insulin-raws li:
- Lub XE system ua rau nws tuaj yeem, tsis yog siv rau kev hnyav cov khoom lag luam los txiav txim xyuas cov ntu ntawm cov khoom noj carbohydrates,
- Txhua tus neeg mob cov tshuaj insulin muaj lub sijhawm rau nws tus kheej los laij kwv yees cov zaub mov kwv yees thiab kev noj cov zaub mov carbohydrates txhua hnub. Nws yog ib qho tsim nyog yuav tsum xam seb qhov ntau npaum li cas XE noj rau ib pluag mov thiab ntsuas cov piam thaj hauv cov ntshav. Ua ntej noj mov tom ntej, raws li XE, koj tuaj yeem nkag mus rau qhov tsim nyog ntawm cov tshuaj hormones,
- 1 XE yog 15.0 gr. Carbohydrates. Tom qab noj mov ntawm tus nqi ntawm 1 XE, cov piam thaj hauv qab ntshav cov ntsiab lus nce ntxiv ntawm 2.80 mmol, uas sib haum rau qhov xav tau ntawm cov tshuaj insulin ntawm 2 units, rau qhov nqus ntawm cov carbohydrates,
- Cov cai rau ib hnub yog 18.0 - 25.0 XE, muab faib ua 6 pluas noj (noj 1.0 - 2.0 XE rau khoom noj txom ncauj, thiab tsis ntau dua 5.0 XE rau pluas noj tseem ceeb),
1 XE yog 25.0 gr. cov hmoov nplej dawb, 30.0 gr. - khob cij dub. 100.0 g hnyuv (oat, zoo li buckwheat). Thiab tseem muaj 1 lub kua, ob lub prunes.
Cov Khoom Noj Khoom Noj Muaj Mob Ntshav Qab Zib Hom II
Hauv tib neeg, nrog rau hom mob no, ua kom muaj kev cuam tshuam ntawm lub hlwb mus rau kev ua ntawm cov tshuaj insulin ploj mus. Raws li qhov tshwm sim, qab zib nce ntxiv hauv qhov sib xyaw ntawm cov ntshav, thiab tsis poob los ntawm cov ntshav siab.
Lub ntsiab lus ntawm kev noj haus ntshav qab zib yog rov qab mus rau cov kab mob ua rau lub cev ua haujlwm ntau dhau los thiab muaj peev xwm ua kom cov ntshav qabzib tau:
- Kev noj zaub mov noj qab zib kom zoo yog sib npaug xwv kom, tsis txhob poob nws lub zog cov nqi, txo tus nqi ntawm cov zaub mov siav,
- Nrog rau cov khoom noj kom ntshav qab zib, cov zaub mov muaj txiaj ntsig ntawm cov zaub mov noj tau ua rau lub zog noj ntawm lub cev kom koj poob phaus,
- Kev noj haus rau ntshav qab zib insulin-tseem ceeb heev (koj yuav tsum tau noj nyob rau tib lub sijhawm),
- Tus lej ntawm cov txheej txheem rau kev noj yog tsawg kawg 6 zaug. Lauj kaub tais diav nrog qhov me me. Cov tib calories ntsiab lus ntawm txhua pluas noj. Yuav tsum noj feem coob ntawm cov carbohydrates ua ntej noj su nruab hnub,
- Ntau cov zaub mov qes ntau ntau tso cai rau koj nthuav koj cov zaub mov noj,
- Qhov siab kawg ntawm cov fiber muaj nyob hauv cov zaub tshiab, hauv cov zaub ntsuab thiab txiv hmab txiv ntoo. Qhov no yuav txo tus nqi ntawm kev nqus ntawm cov piam thaj,
- Thaum pluas noj, noj cov khoom qab zib rau ntawm cov zaub ntawm cov rog, vim tias kev ua kom rog ntawm cov rog ua rau lub cev nqus ntawm cov suab thaj,
- Siv cov khoom noj qab zib tsuas yog hauv cov zaub mov yooj yim thiab tsis txhob siv lawv rau khoom noj txom ncauj, vim tias qhov txiaj ntsig ntawm kev txais tos zoo li no, cov piam thaj ntxiv nce siab tuaj,
- Cov carbohydrates uas yooj yim rau kev zom - cais tawm ntawm kev noj haus,
- Lub tebchaw carbohydrates yog qhov nruj me ntsis,
- Txwv txiav tsiaj rog kom tsawg
- Kev noj haus txhais tau tias tsis muaj qab hau ntsev,
- Tsis kam haus dej cawv thiab dej cawv tsawg,
- Siv tshuab ua zaub mov noj yuav tsum ua raws li kev noj zaub mov noj,
- Kev nqus dej rau ib hnub - txog 1500 ml.
Noj cov ntsiab cai
Kev noj haus rau ntshav qab zib insulin-tiv thaiv cov ntshav qab zib mellitus yog ib txoj kev ua neej uas koj yuav tsum tau siv thiab coj kom haum mus tas lub neej. Noj zaub mov noj rau mob ntshav qab zib tsis muaj tshuaj tua kab mob ntshav qab zib tseem ceeb heev. Cov txheej txheem thiab cov cai rau hom 1 thiab ntshav qab zib hom 2 yog tib yam.
- noj 6 lossis ntau zaus ib hnub nrog rau lub sijhawm sib luag,
- noj hauv seem me me
- noj 2 teev ua ntej yuav mus pw,
- tiv thaiv tshaj thiab tiv thaiv kev tshaib kev nqhis,
- Suav cov chav ua mov mog
- haus cov khoom noj uas muaj glycemic index tsawg,
- ua zaub ua mov rau ib khub niam txiv, ci hauv qhov cub, microwave,
- Tsis txhob muab cov khoom kib
- haus tsawg kawg 1.5 liv dej ib hnub,
- suav cov calories
- hloov rau cov piam thaj tsis tu ncua, nws zoo dua rau kev ntxiv fructose rau koj cov zaub mov.
Saib xyuas txhua lub ntsiab lus, nws muaj kev nyab xeeb los hais tias cov ntshav qabzib yuav tswj tau txoj cai, qhov no yuav pab kom tsis txhob muaj qhov tsis raug mob tsis zoo.
Pub cov pluas noj rau cov ntshav qab zib kom tsis txhob muaj kab mob ntshav qab zib
Hauv cov ntshav qab zib mellitus, kev kho lub rooj No. 9 Siv cov khoom noj khoom haus muaj hauv kev txwv cov zaub mov uas muaj cov khoom noj ua kom muaj carbohydrate, uas yog ua tiav los ntawm kev ua kom muaj cov carbohydrate thiab roj metabolism.
Lub hauv paus ntawm lub rooj naj npawb 9:
- cov nqaijrog - 75-85 g,
- rog - 65-75 g,
- carbohydrates - 250-350 g,
- dej - 1.5-2 l,
- calories - 2300-2500 kcal,
- ntsev - txog li 15 g,
- fractional khoom noj khoom haus, nquag.
Koj kuj tseem tuaj yeem siv cov zaub mov uas tsis muaj cov carb qis thiab cov protein.
Muaj South Beach noj cov zaub mov tsim los ntawm kws kho plawv A. Agatston thiab khoom noj khoom haus M. Almon. Lub hauv paus ntsiab lus yog los hloov cov rog "tsis zoo" thiab cov carbohydrates nrog cov rog "zoo" thiab cov carbohydrates.
Muab xam los ntawm cov glycemic index (GI) ntawm cov khoom
GI yog qhov ntsuas kev txheeb ze ntawm cov naj npawb ntawm cov carbohydrates hauv cov zaub mov uas cuam tshuam rau kev hloov hauv cov piam thaj hauv ntshav. Lub glycemic index ntawm cov piam thaj yog suav tias yog 100.
- qes - 55 thiab qis dua, qhov no suav nrog cov zaub mov, zaub, khoom noj,
- nruab nrab - 56-69, qhov no yog muesli, nplej zom los ntawm ntau yam nyuaj, mov rye,
- siab —70 thiab siab dua, qhov no yog kib qos, mov dawb, khoom qab zib, khob cij dawb.
Raws li, qhov ntau dua glycemic index, ntau dua cov ntshav qab zib cov ntshav siab. Ntawm cov ntshav qab zib mellitus, ib qho yuav tsum tsom tsis yog rau cov lus qhia glycemic nkaus xwb, tab sis kuj yuav tsum xyuas cov ntsiab lus hauv calorie ntawm cov khoom noj. Raws li txoj cai, lub GI siab dua, cov ntsiab lus ntawm calorie ntau dua.
Nrog rau qhov no, koj yuav tsum saib xyuas kev nkag ntawm txhua qhov tsim nyog siv tshuaj thiab cov kab tsim.
Cov Khoom Muag Khoom
Cov no suav nrog cov khoom uas tau tso cai, thiab cov uas tsis ua rau muaj kev cuam tshuam ntawm cov ntshav qab zib.Proteins thiab cov rog yog tsis paub kom nce qib siab.
Txhua txhua hnub koj yuav tsum tau haus 400-800 g ntawm cov txiv hmab txiv ntoo tshiab thiab tsis qab zib, berries thiab zaub. Hloov chaw ntsev zoo tib yam, nws yog qhov zoo dua yog siv hiav txwv thiab iodized. Los ntawm cov khoom qab zib, koj tuaj yeem noj pastille, jelly thiab ntau yam tais diav.
- tshiab cov txiv hmab txiv ntoo thiab cov txiv ntoo (blueberries, blackberries, pears, currants, txiv apples thiab txiv hmab txiv ntoo)
- zaub (dos, zaub qhwv, legumes, turnips, txaij, zucchini, taub dag),
- nceb
- cereals (buckwheat, barley, barley, nplej, pob kws, oatmeal),
- tsiaj cov khoom lag luam (nqaij qaib tsis muaj tev, nqaij qaib ntxhw, nqaij luav, nqaij menyuam, cov rog ntses tsis muaj rog, qe - tsis pub ntau tshaj 3 tauj ib lis piam),
- cov khoom noj siv mis (tsev cheese, fermented ci mis nyuj, kefir, skim thiab kua mis),
- khob cij (rye, bran),
- dej qab zib (tshuaj yej, rosehip broth, chicory).
Yog tias tus neeg mob ua raws li cov zaub mov noj no, cov piam thaj hauv cov ntshav yuav nyob ruaj khov.
Kev Tsim Kho Tsis Tau
Qhov no suav nrog cov khoom noj uas muaj lub glycemic siab siab. Yog hais tias tus neeg mob tau ua yuam kev hauv cov zaub mov, noj ib yam dab tsi uas tsis pom zoo, tom qab ntawd yuav tsum tau txhaj tshuaj ntxiv kom tsis txhob muaj piam thaj ntau.
Yog tias txhua txoj cai ua raws, thiab thaum noj zaub mov uas pom zoo, tus neeg mob ntshav qab zib yuav tuaj yeem zam kev cuam tshuam. Qhov no yuav pab tswj tus qauv thiab lub neej zoo, thiab ntxiv kom ntev.
- txiv hmab txiv ntoo thiab txiv ntoo (raisins, txiv quav ntswv nyoos, figs, hnub tim, tsawb),
- zaub tsib thiab salted,
- cereals (mov dawb, semolina),
- tsiaj cov khoom lag luam (os ntses, os, nqaij ntses hauv kaus poom, ntau yam ntawm cov roj ntses, cov ntses qab ntsev),
- khoom noj siv mis (qaub cream, ci mis, curd cheese, kua mis nyeem qaub),
- khob cij dawb
- cov txiv hmab txiv ntoo thiab cov kua txiv hmab txiv ntoo, qhov no yog vim tias tsis muaj fiber ntau, txij li cov tev ntawm cov txiv hmab txiv ntoo thiab cov kua txiv ntoo yog cov nplua nuj fiber ntau, thiab qab zib yog ib txwm muaj hauv cov kua txiv,
- noj nqaij thiab txuj lom, nrog rau tej khoom noj ntsim,
- cawv
- mayonnaise, ketchup thiab lwm yam kua txob,
- ncuav qab zib thiab khoom qab zib (khoom qab zib, pastries, buns, khoom qab zib, jams).
Cov zaub mov no tsis tsuas nce cov ntshav qab zib, tab sis kuj tsis zoo rau hauv kab. Lawv ua mob rau tib neeg uas tsis muaj tus kabmob, tsis yog hais txog cov neeg muaj ntshav qab zib.
Cov ntawv qhia zaub mov rau hnub ntawd
Txhua tus neeg muaj keeb kwm mob ntshav qab zib yuav tsum ua ntawv rau 1 hnub. Qhov no yuav tso cai rau koj los xam cov qhob cij (1 XE - 12 g ntawm carbohydrates), calories thiab glycemic index. Cov zaub mov no tau tsim rau 6 pluas noj nrog qhov ntau ntawm 250-300 mg.
| Noj tshais | ci millet porridge hauv skim mis nyuj, ci hauv qhov cub, |
| Noj tshais thib ob | hau qe |
| Noj su | nqaij qaib kua zaub ntawm lub thib ob kua txiv, ib daim ntawm cov mov ci ncuav ci luav meatballs nrog stewed zaub, lub duav ntawm lub duav duav. |
| Muaj cov tshuaj yej siab | tsev cheese casserole. |
| Noj hmo | steamed nqaij qaib siab, Fresh zaub xam lav. |
| Noj hmo ob | ib khob ntawm rog tsis muaj kefir. |
Txawm tias cov neeg mob ntshav qab zib muaj peev xwm noj tau qab, tuaj nrog ntau yam kev sib xyaw ntawm cov khoom thiab xaiv cov koj nyiam.
Xaus
Tus mob ntshav qab zib tsis yog kab lus. Paub txog cov npe ntawm cov khoom noj uas tau tso cai, koj tuaj yeem kho koj cov ntshav qab zib, tswj nws nyob ntawm qhov tsis tu ncua, zam kev dhia.
Yog tias tus neeg mob xub pib qhia ib qho khoom rau hauv cov khoom noj, ua ntej ntawd, nws yog qhov zoo dua rau sab laj nrog kws kho mob. Koj kuj yuav tsum tau ntsuas ntsuas cov piam thaj hauv ntshav tas mus li.
Yog tias txhua txoj cai kev noj zaub mov raug ua raws, qab zib yuav rov qab mus rau qhov qub thiab noj qab haus huv yuav zoo tuaj. Tom qab ntawv tus neeg mob yuav tsis nco qab txog nws tus mob.
Khoom noj khoom haus tshwj xeeb
Ntshav qab zib Hom 2, cov cai tswj kev noj zaub mov zoo:
- Yuav tsum noj tshais
- Tshem tawm cov kev so ntev ntawm kev noj cov txheej txheem,
- Noj mov dhau los - 2 teev - 2.5 teev ua ntej yuav mus pw,
- Cov zaub mov sov
- Kev noj yuav tsum yog ua raws txoj cai - ua ntej koj yuav tsum noj zaub, thiab tom qab ntawv cov khoom noj muaj protein,
- Hauv ib pluag noj, nrog rau cov carbohydrates, koj yuav tsum noj cov rog, lossis cov nqaijrog, uas yuav tiv thaiv lawv cov kev zom zaub mov sai, ua raws li kev noj haus,
- Haus ua ntej haus thiab tsis haus hauv qhov txheej txheem,
- Yog tias cov zaub tsis tau zom rau hauv lawv daim ntawv ntuj tshiab, nws raug nquahu tias kev kho kom sov yuav tsum tau nqa tawm los ntawm ci,
- Tsis txhob noj sai, koj yuav tsum zom cov zaub mov kom zoo thiab los ntawm lub rooj koj xav tau kom nce me ntsis kev tshaib plab.
Cov npe ntawm cov khoom noj khoom noj tau tso cai thiab tsis tau tso cai rau siv nyob rau hauv hom 2 ntshav qab zib
| Pom Qhov Txo Tsawg | Txwv Nruab Nrab Index |
|---|---|
| Dos | Foods Cov zaub mov kaus poom: taum thiab txiv pears, |
| Tomatoes Txiv lws suav ntuj, | Taum liab |
| Tshiab qej | · Mov ci nrog xua, |
| Vaj zaub, | Ju Ntuj kua txiv, |
| Txhua hom zaub pob, | Oatmeal |
| Pepper Cov kua txob ntsuab, txaij tshiab, txaij, | Pancakes thiab khob cij los ntawm buckwheat hmoov nplej, |
| Cov taub thiab cov tub taub hluas, | Cov nplej zom |
| Txiv hmab txiv ntoo | Pob Tsuas Yaj |
| Cov txiv ntoo, txiv laum huab xeeb tsis tau muab ntsia, | Kiwi |
| · Cov kaus poom thiab cov khaub noom taum pauv, | Yogurt nrog zib mu |
| Apricot, Cherry, plum, txiv duaj tshiab thiab prunes, qhuav apricots, txiv apples, | Oat gingerbread |
| Chocolate Dub chocolate nrog cov ntsiab lus cocoa ntawm tsawg kawg 70%, | Txiv mab txiv ntoo sib tov |
| Taum lentils, taum dub, | · Cov txiv ntoo ntxim qab thiab ntxim nyiam. |
| Marmalade, jam, jam tsis muaj suab thaj, | |
| · Cov mis nyuj uas muaj cov ntsiab lus ua rog 2%, yoghus yog tsis muaj roj, | GI ciam teb qib theem |
| Tub Pos Lis | Pob kws tsis txawv ntawm kev ua noj, |
| Fresh pears | Buns rau cov dev kub thiab hamburgers, |
| Sprouted cereals | Ncuav qab zib ncuav |
| Carrots | · Qab zib beets, |
| Citrus txiv hmab txiv ntoo | Taum |
| Taum dawb | Raisins |
| Ju Ntuj kua txiv, | Cov nplej zom |
| Mamalyga los ntawm pob kws, | Cov khaub noom shortbread |
| Txiv quav cawv. | Rye qhob cij |
| Semolina, muesli, | |
| Melon, txiv tsawb, txiv puv luj, | |
| Tev qos yaj ywm, | |
| Hmoov nplej | |
| Ua Ncuav Quav | |
| Qab zib | |
| Chips Txiv mab txiv ntoo chips, | |
| Mis chocolate | |
| Dej haus nrog roj. |
Cov khoom lag luam nrog G-cross-ciam teb yuav tsum tau noj nyob rau hauv daim ntawv me me. Nrog rau cov chav kawm ua mob ntshav qab zib - tshem tawm los ntawm ntawv qhia.
Cov khoom lag luam txwv tsis pub siv rau hauv hom II mob ntshav qab zib mellitus
Qab Zib (ua kom zoo zoo) yog nyob rau hauv thawj qhov chaw hauv qhov txiav npluav, txawm hais tias cov piam thaj ua kom zoo nkauj yog ib qho khoom lag luam nrog nruab nrab thaj tsam ntawm GI.
Tab sis qhov tshwj xeeb ntawm cov piam thaj yog tias nws tau nqus sai dua los ntawm cov khoom los ntawm lub cev, uas ua rau muaj qhov nce ntxiv hauv cov piam thaj hauv cov ntshav.
Cov neeg mob ntshav qab zib hom II tau qhia kom txo lawv txoj kev siv cov khoom no, thiab txoj hauv kev zoo tshaj plaws rau hom ntshav qab zib no yog kom tsis suav lawv cov zaub mov noj.
| High Performance index | Lwm cov khoom tsis pom zoo |
|---|---|
| Nplej porridge | Cov khoom noj tau khaws cia tau ntev, |
| Bakery khoom thiab buns ua los ntawm hmoov nplej, | Cov zaub mov uas cov rog pauv, |
| Lub taub | Nqaij nrog rog, hnyuv ntxwm, |
| Ci taub | · Cov ntsev thiab haus ntses: |
| Qos yaj ywm, chips, starch, | Cov roj ntsha yogurt, |
| Mov nplej porridge | Nyuaj cheese |
| Nyob kas poom txiv duaj thiab apricots, | Mayonnaise, mustard, ketchup, |
| Carrots, txiv tsawb, | Lub caij poob qab thiab txuj lom. |
| Khoom qab zib | |
| Cov mis nyuj, cov khaub noom chocolate-chocolate | |
| Jam, jam, jam nrog qab zib, | |
| Drinks Cov dej cawv qis: cocktails, cawv, | |
| · Wine thiab npias, | |
| Kvass. |
Hloov cov khoom noj nrog lub siab glycemic Performance index nrog kev siv ntau dua
| tsis txhob haus | mus haus |
|---|---|
| · Mov nplej nplej dawb, | Tsiaj txhuv liab nplej |
| · Qos yaj ywm thiab tais diav los ntawm nws, nplej zom, | Sweet qos ntau yam |
| Cov mov ci | Cov cij qhob cij |
| Ncuav ncuav, ncuav thiab ncuav ci, | Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, |
| Nqaij khoom, rog, | Cov nqaij tsis muaj roj |
| Cov nplua nuj rau cov nqaij, | Zaub roj |
| Muaj rog cheese | · Cheese nrog tsawg kawg% rog, |
| Mis chocolate | Qhob noom xim kasfes |
| Mis nyuj khov. | · Mis nyuj mis. |
Tus lej 9 Ntshav Qab Zib Cov Qog Kev Noj Qab Haus Huv yog cov khoom noj tshwj xeeb rau cov neeg mob ntshav qab zib 2 ntawm hom insulin-tiv thaiv kev mob, uas yog lub hauv paus ntawm kev noj zaub mov hauv tsev.
Cov zaub mov nram no suav nrog kev noj haus:
- Zaub - 80.0 grams
- Txiv Hmab Txiv Ntoo - 300.0 grams
- 200 ml ntawm kua txiv
- 0.5 kg ntawm fermented mis,
- Nceb - 100.0 grams,
- 200.0 grams ntawm tsev cheese nrog cov rog tsawg%,
- Ntses lossis nqaij - 300.0 grams,
- 200 grams ntawm lub ncuav
- Qos yaj ywm, cereals - 200.0 grams,
- Rog - 60.0 grams.
Cov zaub mov tseem ceeb hauv cov zaub mov yog kua zaub nqaij me me lossis nqaij ntses ntses, thiab ua rau zaub thiab nceb nqaij.
Cov protein yuav tsum tuaj nrog cov nqaij tsis liab thiab nqaij qaib, hau los yog ci.
Cov khoom noj ntses - cov ntses tsis muaj roj uas ua los ntawm kev kub npau npau, muab ntses, hauv chav da dej, qhib thiab kaw cov qauv ci.
Cov khoom noj khoom noj tau npaj nrog ib feem pua ntsev nyob hauv lawv.
Kev noj haus kwv yees kwv yees rau ib lub lim tiam
Cov qauv ua zaub mov noj txhua hnub ua raws hnub:
| Noj cov zaub mov xaiv 1 | Noj cov zaub mov xaiv 2 | |
|---|---|---|
| Noj 1 hnub | ||
| tshais | protein omelet nrog asparagus, tshuaj yej dub | buckwheat porridge thiab cheesecake siav hauv chav da dej |
| 2 Noj tshais | cov nqaij nruab deg, ib qho, 3 lub txiv ntoo | grated zaub ntug hauv paus nyias |
| noj su | noj cov zaub mov beetroot, ci txaij | cov kua zaub ua noj rau ntawm lub hleb yam tsis muaj nqaij, nqaij stew, sab zaub mov - qos yaj ywm, khoom qab zib - kua 1 pc. |
| yav tsaus ntuj tshuaj yej | 0.5 hlais cov ncuav rye thiab avocado tshiab | kefir |
| noj hmo | ci salmon steak thiab ntsuab dos | boiled ntses thiab braised cabbage |
| Noj Zaub Mov Noj Hnub 2 | ||
| tshais | buckwheat nyob rau hauv cov mis thiab kas fes | Hercules thiab ntsuab qib lossis dub tshuaj yej |
| tshais thib ob | txiv hmab txiv ntoo sib tov | tsev cheese nrog txiv duaj tshiab lossis apricots |
| noj su | noj zaub mov rau brine ntawm 2 broth, nqaij ntses | khoom noj borscht on nqaij-dawb broth, qaib cov txwv goulash nrog lentil garnish |
| yav tsaus ntuj tshuaj yej | tsis salted cheese, 0.2 l kefir | khoom zaub pob nrog zaub txhaws |
| noj hmo | ci zaub thiab qaib cov txwv | qe thiab compote (decoction) yam tsis muaj zib ntab thiab qab zib |
| Noj 3 hnub | ||
| tshais | oatmeal nrog ib qho Kua nrog ntxiv ntawm cov khoom qab zib (stevia), 200 gr. kua mis nyeem qaub | tsis tshua muaj rog cheese nrog txiv lws suav thiab tshuaj yej ntsuab lossis dub |
| tshais thib ob | apricot smoothie nrog berries | txiv hmab txiv ntoo sib tov thiab 2 cov ncuav ci |
| noj su | stew ntawm tso cai zaub nrog nqaij nyug | cov khoom noj kua zaub nrog hlaws barley nyob rau hauv cov mis nyuj, dumplings ntawm nqaij nyug chav da dej |
| yav tsaus ntuj tshuaj yej | tsev cheese thiab 200.0 ml ntawm mis | txiv hmab txiv ntoo noj hauv cov mis |
| noj hmo | zaub xam lav - tshiab taub dag, raw carrots thiab ntsuab peas | stewed nceb nrog zaub cob pob |
| 4 hnub noj kom tsawg | ||
| tshais | muaj roj cheese tsawg thiab tshiab lws suav yob | Mos-hau qe, 200 gr. mis nyuj |
| tshais thib ob | steamed hummus thiab zaub | berries slaughtered nrog kefir |
| noj su | thawj: nrog celery thiab peas, nqaij qaib cutlet thiab spinach | zaub qhwv kua zaub tsis muaj nqaij, hlaws barley, ntses txheej |
| yav tsaus ntuj tshuaj yej | almond pear | zucchini caviar |
| noj hmo | salmon zaub xam lav, kua txob, yogurt | hau nqaij qaib mis thiab cov txiv duaj ci xyaw ua noj xyaw zaub ntsuab |
| Noj Zaub Mov Noj - 5 Hnub Kev Noj Qab Haus Huv | ||
| tshais | plum puree nrog cinnamon, tshuaj yej lossis kas fes, thiab soya hom khob cij | hlav ntawm cereals nrog mov ci thiab tsis khov heev kas fes |
| tshais thib ob | sib tov ntawm nqaij ntses thiab ib qho kua | txiv hmab txiv ntoo thiab Berry jelly |
| noj su | thawj: nrog zaub cob pob, zaub paj, thiab li ci nqaij, txiv lws suav tshiab thiab arugula | kua zaub - on ib broth nrog nceb, meatballs nqaij nyuj, stewed zucchini |
| yav tsaus ntuj tshuaj yej | tsev cheese nrog qhov feem pua tsawg ntawm cov rog thiab tsis qab zib thiab cov kua ntses | ib qho kua thiab tshuaj yej dub lossis ntsuab |
| noj hmo | noob taum dawb, nqaij ntses tsis xyaw ntses | zaub xam lav - zaub ntsuab, tsis muaj rog tsev cheese, txiv lws suav |
| Noj Mov Hauv Hnub 6 | ||
| tshais | cheese, 2 slices ntawm qhob cij, freshly nyem txiv kab ntxwv kua txiv | mov nplej, mis, kua |
| tshais thib ob | ntau hom: tshiab beets nrog neeg rau, nrog roj mustard | khob cij yob, cov txiv ntoo sib tov thiab txiv ntoo |
| noj su | ntses kua zaub nrog mov ci, avocado txiv hmab txiv ntoo, tsev me cheese | cov khoom noj kua zaub - nqaij menyuam nyuj thiab sorrel |
| yav tsaus ntuj tshuaj yej | natural fresh berries thiab mis nyuj sov | zrazy - carrots thiab tsev cheese, kua zaub ntug hauv paus |
| noj hmo | ci dos thiab scrambled qe - quail qe | ntses, zaub xam lav - dib, kua txob tshiab, txiv lws suav |
| 7 hnub pluas noj | ||
| tshais | souffle - tsis qab zib tsev cheese, carrots, tshuaj yej | curd tsis qab zib casserole thiab freshly nyem tshiab los ntawm unsweetened berries |
| tshais thib ob | sib tov - celery, kohlrabi thiab qab zib pear | kev noj haus burger nrog unsalted herring thiab zaub xas lav |
| noj su | lub teeb noj cov kua zaub - hau spinach, hau luav stewed nrog zaub qhwv | kua zaub on 2 broth nrog dawb taum, nceb steamed cutlet |
| yav tsaus ntuj tshuaj yej | khoom qab zib - whipped tsev cheese nrog txiv hmab txiv ntoo sib tov | 200.0 milliliters ntawm kefir |
| noj hmo | zaub ntses | ntses, zaub tshiab |
Qhov tshwm sim ntawm kev noj haus ntshav qab zib kom zoo
Tus neeg mob cov zaub mov noj ntshav qab zib insulin-ua rau cov ntshav qab zib ua rau kev ua haujlwm kom tsim nyog ntawm cov txheej txheem metabolic, uas ua rau kev hloov kho ntawm tag nrho cov kev muaj sia.
Kev noj haus pab tswj kev ua kom muaj rog, ntau hom carbohydrates, uas pab txo kom lub cev yuag thiab ntim, tshwj xeeb tshaj yog nyob rau ntawm lub duav.
Cov haujlwm qoj ib ce kuj tseem raug hlawv.
Ntshav qab zib Hom 2 yog ib tus mob rau cov neeg laus, yog li kev ua ub no hauv lub neej yuav ua kom muaj kev noj qab haus huv thiab tiv thaiv kev mob ntshav qab zib hom nyuaj.
