Kev hnyav rau tus mob ntshav qab zib hom 2: cov yam ntxwv noj zaub mov, cov lus pom zoo, cov ntawv qhia zaub mov

Kev hnyav dhau ntawm cov ntshav qab zib hom 2 cuam tshuam qhov tsis zoo ntawm lub cev. Kev pham ua rau muaj mob ntau ntxiv thiab tuaj yeem ua rau muaj kev nyuaj siab. Tus mob ntshav qab zib tau siv sijhawm nyuaj ua kom yuag dhau, tab sis nws yog qhov tiag. Kev noj zaub mov tshwj xeeb rau cov ntshav qab zib hom 2 rau cov kev poob phaus ua ke nrog kev ua kom lub cev qoj ib ce yuav ua rau koj poob phaus ntxiv thiab tswj lub cev yuag.

Yuav ua li cas poob ceeb thawj rau cov neeg mob ntshav qab zib

Cov neeg mob ntshav qab zib muaj sijhawm nyuaj ua rog dhau sijhawm. Qhov no yog vim qhov tseeb tias cov ntshav qab zib muaj ntau cov piam thaj thiab insulin hauv cov ntshav. Lawv txoj haujlwm tau cuam tshuam. Muaj qhov nce ntawm cov synthesis ntawm cov nqaijrog, cov rog thiab qhov txo qis hauv kev ua haujlwm ntawm cov enzymes uas tswj hwm lawv cov haujlwm. Vim tias qhov no, cov rog rog accumulates thiab cov txheej txheem ntawm kev poob phaus yog qhov nyuaj. Txhawm rau daws qhov teeb meem, koj yuav tsum paub yuav ua li cas thiaj poob ceeb thawj nrog cov ntshav qab zib hom 2 nrog kev pab ntawm kev noj haus tshwj xeeb.

Kev ntaus rog hnyav dhau yuav tsum ua raws cov cai:

luv-luv-poob ceeb thawj yog tsis suav,
thawj kauj ruam suav nrog kev tsim cov ntawv qhia zaub mov kom raug,
tsawg kawg ob hnub hauv ib lub lis piam muab faib rau kis las (pib nrog cov khoom me me, thawj cov lus qhia tuaj yeem siv sijhawm li 15-20 feeb),
maj mam xyeej cov khoom qab zib,
Xav kom yoo mov (5 pluag mov ib hnub nyob rau ib qho me me)
hloov cov zaub mov kib, hau thiab ci.

Noj zaub mov zoo rau ntshav qab zib

Kev daws rau qhov teeb meem ntawm yuav ua li cas thiaj poob ceeb thawj nrog cov ntshav qab zib hom 2 pib nrog kev xaiv cov khoom noj kom zoo. Kev hnyav lub cev yog ua raws li kev ua kom yuag thiab ua kom cov protein ntau.

Txawm li cas los xij, carbohydrates tsis tuaj yeem cais tawm ntawm daim ntawv qhia zaub mov, vim tias qhov no tuaj yeem ua rau muaj kev ntxhov siab ntawm lub cev thiab ua haujlwm txo qis. Yuav kom poob ceeb thawj nrog cov ntshav qab zib hom 2, chocolate thiab khoom qab zib hloov pauv nrog txiv hmab txiv ntoo qhuav lossis zib ntab. Haus cov khoom qab zib rau kev sim.

Xaiv cov khoom noj tau them rau lub glycemic index (GI). Nws qhia lub sijhawm nws yuav siv sij hawm nce qib qib qab zib tom qab noj ib qho khoom lag luam. Cov tais diav rau cov mob ntshav qab zib yuav tsum muaj qhov tsawg lossis nruab nrab GI. Cov khoom lag luam yog xaiv tsawg-calorie.

Cov neeg rog rog dua yuav tsum suav cov zaub mov roj uas txhaws roj tsawg. Cov no suav nrog:

zaub qhwv
beets
liab tswb kua txob
qij
txiv kab ntxwv.

Tsawg-calorie yog zaub, ntsuab ntsuab, zaub txhwb qaib thiab dill. Lawv siv nyob rau hauv kev npaj zaub nyoos, kua zaub lossis nqaij tais diav. Ua tsaug rau cov khoom no, cov phab ntsa ntawm cov hlab ntsha tau ntxuav ntawm cov rog muaj roj, thiab lub cev yog noo nrog cov vitamins.

Nws raug nquahu kom siv cov ntses, nceb, nqaij qaib, luav thiab nqaij tawv yog cov txiaj ntsig ntawm cov protein rau cov hnyav hauv cov ntshav qab zib. Ntsev yog hloov nrog tshuaj ntsuab hloov raws caij nyoog. Txhawm rau txhim kho qhov saj ntawm nqaij nqaij, ntxiv zaub kav lossis zaub txhwb nyug.

Nws yog qhov tseem ceeb tshaj plaws los ua kom siav cov ntses ua noj. Yog li nws khaws cov khoom noj khoom haus ntau tshaj plaws. Nws raug nquahu kom noj ntses nrog zaub hau lossis ci.

Txwv tsis pub cov khoom noj thiab khoom noj txom ncauj thaum khoom noj

Cov uas poob ceeb thawj nrog ntshav qab zib tau raug yuam kom muab cov qab zib, cov khoom qab zib thiab txhua yam khoom qab zib uas muaj calorie, uas muaj cov khoom noj uas yooj yim. Siab GI zaub mov raug txwv. Chocolates, ncuav qab zib yog hloov nrog zaub tshiab thiab txiv hmab txiv ntoo. Kev haus dej haus cawv thiab cawv yog tsis suav nrog. Hloov chaw, lawv siv cov kua txiv tshiab.

Tus mob ntshav qab zib los ntawm kev noj zaub mov yuav tsum raug cais tawm:

cov nqaij rog thiab cov khoom lag luam (hnyuv ntxwm, hnyuv ntxwm),
hmoov khoom
cov khoom noj siv mis ua rog,
cov khoom noj kaus poom
pastes,
ib co txiv ntoo (txiv tsawb, txiv quav ntswv nyoos, figs),
rog
cov khoom lag luam yeeb
margarine.

Cov khoom noj no muaj calorie ntau ntau thiab muaj ntau cov carbohydrates. Nws siv ntau ntxiv cov cholesterol thiab qab zib, uas ua rau lub cev nce ntxiv.

Kev poob phaus hauv ntshav qab zib yuav tsum ua raws txoj cai tswj kev noj zaub mov zoo thiab zaub mov txwv. Nruab nrab ntawm cov zaub mov tseem ceeb raug tso cai ua khoom noj txom ncauj me me. Cov zaub mov yuav tsum muaj yam tsawg kawg nkaus qab zib thiab carbohydrates.

Khoom txom ncauj yog pom zoo nrog cov khoom zoo li no:

txiv apples
cov rog hauv tsev cheese tsis tshua muaj rog
tshiab cucumbers
ib txhais tes ntawm cov txiv ntseej
carrots
txiv kab ntxwv
Txiv tshiab kua txiv
rosehip si,
kua txiv cranberry
stewed prunes.

Txoj kev Ua Noj Ua Haus

Los xyuas seb yuav ua li cas kom poob phaus nrog cov ntshav qab zib hom 2, koj yuav tsum paub tsis yog cov npe ntawm cov khoom tsim nyog, tab sis kuj yog cov hau kev ntawm lawv cov kev npaj. Rau cov neeg uas xav kom poob phaus, maj mam ua ntau txoj hauv kev ua kom haum:

quenching
ci
muab cub
npau npau.

Nqaij thiab zaub tais zaub yog npaj nrog cov roj tsawg kawg. Yog tias ua tau, nws raug cais tawm. Yog tias nws tsis tuaj yeem ua yam tsis muaj rog raws li daim ntawv sau qhia, cov roj zaub nrog cov tshuaj muaj txiaj ntsig (pob kws, txiv ntseej) yog siv. Haus ib theem roj txiv ntseej roj muaj txiaj ntsig zoo vim tias nws tsis muaj roj cholesterol.

Nws yog qhov zoo dua rau noj txiv hmab txiv ntoo thiab zaub tshiab. Cov txheej txheem ntawm kev ua noj ua haus lossis muab cub ci lawv qee cov nqaij nyoos thiab zaub mov noj. Zaub thiab txiv hmab txiv ntoo muaj cov txiaj ntsig zoo rau lub plab zom mov thiab pab ntxuav lub cev.

Qeb cov ntshav qab zib menus

Nws raug nquahu kom ua cov zaub mov ua ntej ob peb hnub. Qhov no yuav pab kom raug laij cov nyiaj carbohydrates thiab calories kom raug. Txhua yam khoom noj txom ncauj tau noj rau hauv tus account. Qhov ua kom yoo yuav tsum tsis txhob ua ib hnub dhau ib hnub.

Thawj version ntawm daim ntawv qhia zaub mov noj

Lub sijhawm noj mov	Ntawv qhia zaub mov
Noj tshais	Porridge (hau hauv cov mis nyuj uas muaj qhov feem pua tsawg ntawm cov ntsiab lus ua rog), hlais ntawm cheese
Noj su	Cov zaub, cutlets ntawm cov nqaij ntshiv
Noj hmo	Dej siav nplej zom lossis porridge
Ua ntej yuav mus pw	Khob ntawm kefir
Noj txom ncauj	Txiv Hmab Txiv Ntoo

Qhov kev xaiv thib ob daim ntawv qhia zaub mov noj zaub mov

Lub sijhawm noj mov	Ntawv qhia zaub mov
Noj tshais	Qe (nyuaj-hau), tshij, hlais ntawm qhob cij
Noj su	Zaub broth, nplej zom, nqaij ntshiv
Noj hmo	Cov zaub, ib qho me me ntawm cov ntses
Ua ntej yuav mus pw	Khob ntawm kefir
Noj txom ncauj	Cov txiv ntoo, roj, roj muaj roj cheese tsawg

Qhov kev xaiv thib peb cov zaub mov noj zaub mov

Lub sijhawm noj mov	Ntawv qhia zaub mov
Noj tshais	Oat lossis cov nplej porridge (rhaub ntawm dej), cheese nyuaj, tshuaj yej uas tsis muaj qab zib
Noj tshais thib ob	Xaiv cov txiv apple lossis txiv kab ntxwv
Noj su	Nqaij qaib kua zaub, hau ntses ntses, buckwheat, zaub xam lav, compote
Muaj cov tshuaj yej siab	Txiv hmab txiv ntoo, tsis-rog yog tsis muaj qab zib
Noj hmo	Cov zaub (ua npuas), hau nqaij qaib mis
Noj hmo ob	Ib khob ntawm tsawg-rog kefir

Kev tawm dag zog lub cev thiab kev haus dej

Qhov thib ob kauj ruam ntawm txoj hauv kev rau daim duab xav tau yuav tsum yog kev kis las. Koj yuav tsum pib chav kawm maj mam, ua raws li qhov pom nruab nrab. Thawj zaug kev tawm dag zog suav nrog them tus nqi li 15-20 feeb.

Thaum poob phaus, cov kis las ua si tseem ceeb. Nws yog qhov zoo dua los muab qhov kev nyiam ua kis las uas coj kev txaus siab. Piv txwv li, xaiv qhov khiav, kev cob qhia pib nrog kev khiav me me ntawm qhov qeeb. Maj mam, lub sijhawm rau jogging tau nce, lub cev pib siv thiab, vim li ntawd, muaj txiaj ntsig zoo tau txais.

Cov neeg mob uas muaj ntshav qab zib hom 2 tau tso cai los koom ua kis las:

kev caij tsheb kauj vab
ua luam dej
kev dhia paj paws
pes tsawg
Taug kev
mus kev deb li 2 km,
ntaus pob tesniv thiab rooj ntaus pob tesniv,
seev cev
caij ntoo saum daus.

Ua tsaug rau kev ua kis las, ntau npaum li cas ntawm kev siv tshuaj tuaj yeem txo qis (nrog kev tso cai los ntawm tus kws kho mob). Kev tawm dag zog lub cev ua haujlwm nce sai sai ntawm cov txheej txheem poob phaus, txhim kho kev ua haujlwm ntawm lub plawv kev mob plawv, hlawv cov calories, txo qis ntshav qabzib, txhim kho kev xav thiab pab tua kev ntxhov siab.

Vim tias tsis muaj sijhawm, koj tuaj yeem ua kis las hauv tsev, ua cov kev tawm dag zog thaum sawv ntxov. Tsis txhob hnov qab tias hauv kev tawm tsam cov phaus ib txoj kev sib xyaw ua ke yuav pab tau - kev noj haus nrog rau kev ua haujlwm ntawm lub cev. Koj tsis tuaj yeem tshem tawm qhov hnyav dhau los yam tsis siv dag zog lossis siv tshuaj noj kom tsis txhob mob.

Yuav noj dab tsi kom poob ceeb thawj thiab txo cov ntshav qab zib

Hauv nws txoj kev xav tshem ntawm cov phaus ntxiv, ib qho yuav tsum tsis txhob hnov qab txog tus kab mob nws tus kheej. Noj zaub mov rau yuag yuag yuav tsum muaj cov zaub mov pub rau hom 2 mob ntshav qab zib. Muaj ntau tus naj npawb ntawm cov khoom lag luam uas ua ke cov txiaj ntsig ntawm kev poob thiab txo cov ntshav qab zib.

Piv txwv li, qej pom zoo kom ntxiv rau zaub mov noj zaub mov, vim nws normalizes cov txheej txheem hauv lub cev zom zaub mov, pab kom poob phaus thiab txo cov piam thaj.

Txiv qaub ntxiv rau tshuaj yej. Nws muaj cov tshuaj uas tua rog thiab ntshav qab zib sib npaug.

Cov khoom noj ua noj tej zaum yuav muaj kev ua si nyuaj. Lawv noj rau hauv kev sim- txog 200 g ib hnub. Cheese yog zaub mov muaj txiaj ntsig kev noj qab haus huv uas zom cov piam thaj.

Nws raug nquahu kom noj zaub qhwv thiab zaub ntsuab. Lawv suav nrog coarse fiber ntau, uas ua rau rhuav tshem cov ntshav qab zib. Kev noj zaub mov tsis tu ncua ntawm cov txiv duav tsis qab thiab cov txiv av yuav pab tswj kom lub cev noj qab nyob zoo thiab txo cov piam thaj kom tsawg.

Cranberries thiab raspberries tau siv los ua tshuaj yej, compote lossis noj tshiab. Cov txiaj ntsig zoo uas ua rau cov khoom lag luam no zom cov piam thaj.

Ib qho ntawm cov cim ntawm ntshav qab zib hom 2 feem ntau yog kev rog dhau. Kev rog dhau yuav ua rau muaj kev nyuaj. Kev poob phaus yog cov txheej txheem nyuaj uas yuav tsum muaj lub zog thiab ua haujlwm hnyav. Ua raws li kev noj haus tshwj xeeb uas tsim rau hom 2 mob ntshav qab zib rau qhov poob phaus thiab kev ua si kis las tuaj yeem ua tiav qhov txiaj ntsig xav tau. Kev noj zaub mov zoo rau lub cev thiab kev tawm dag zog yuav pab tswj lub cev qhov hnyav. Daim vis dis aus hauv qab no qhia txog kev noj zaub mov noj ntshav qab zib hom 2.

Lub cev zoo rau cov neeg muaj ntshav qab zib hom 2: tsim cov zaub mov thiab zaub mov noj

Kev rog thiab ntshav qab zib yog cuam tshuam rau kev tshwm sim uas cuam tshuam rau kev ua haujlwm ntawm txhua yam muaj sia.

Kev tswj lub cev kom noj qab nyob zoo nyob rau qhov xwm txheej no yog qhov nyuaj, tab sis nws muaj kev noj zaub mov zoo rau cov neeg mob ntshav qab zib hom 2. Nws txhais tau tias kev noj qee yam khoom, ua raws nraim li cov cai. Lawv yuav tsum ua tib zoo nyeem.

Yuav ua li cas poob ceeb thawj nrog cov ntshav qab zib hom 2, noj zaub mov zoo li cas, thiab yog vim li cas nws thiaj li txhawm rau ua raws, peb yuav xav txog hauv peb cov khoom siv.

Video (nyem mus ua si).

Kev poob ceeb thawj hauv ntshav qab zib yog qhov nyuaj, tab sis ua tau. Nws yog txhua yam hais txog cov tshuaj hormone insulin, uas ib txwm muaj peev xwm ua kom cov ntshav ntshav qis. Nws pab nws txav mus rau hauv lub hlwb.

Nrog ntshav qab zib, muaj ntau dhau ntawm cov piam thaj thiab insulin hauv cov ntshav. Kev ua haujlwm ntawm cov tshuaj no tau cuam tshuam: kev sib txuas ntawm cov rog thiab cov protein ntxiv txhim kho, thiab cov kev ua haujlwm ntawm cov enzymes uas txo lawv cov kev ua haujlwm raug txo qis. Qhov no ua rau kev txuam nrog cov rog. Nws yog qhov nyuaj rau nug txog qhov hnyav hauv cov xwm txheej zoo li no, tab sis nws kuj muaj peev xwm ua qhov no yog tias koj ua zaub mov kom raug.

Lub cev noj qab nyob zoo yuav pab tiv thaiv lawv cov tsos.

Txhawm rau kom pib poob ceeb thawj nrog cov ntshav qab zib hom 2, koj yuav tsum ua raws li qee yam kev cai:

Kev hnyav ceeb thawj yog txoj cai.
Hauv thawj theem, kev noj haus zoo yog tsim.
Koj yuav tsum ntaus kis las yam tsawg ob zaug hauv ib as thiv. Koj yuav tsum pib nrog cov nra me me, kom lub cev tau siv rau lawv. Cov chav kawm thaum xub thawj tsuas kav ntev li 15-20 feeb xwb.
Koj yuav tsis tshaib plab. Koj yuav tsum tau sev koj tus kheej rau 5 pluas noj nyob rau hnub.
Maj mam, koj yuav tsum tso cov khoom qab zib. Qhov no yog qhov tshwj xeeb tshaj yog rau chocolate thiab khoom qab zib.
Los ntawm thawj hnub ntawm kev noj haus, nws yog ib qhov tsim nyog yuav tau hloov cov khoom kib nrog rhaub lossis ci.

Muaj ntshav qab zib hom 2, koj yuav tsum ua tib zoo xav koj txoj kev noj zaub mov kom zoo. Cov txheej txheem ntawm kev poob ceeb thawj yog qhov koj xav tau kom txo cov khoom noj carbohydrate, tab sis nce nqi ntawm cov protein kom tsawg.

Nws yog tsis yooj yim sua kom pov tseg cov carbohydrates, txwv tsis pub lub cev yuav ntsib kev ntxhov siab thiab txo nws lub peev xwm ua haujlwm. Hloov chaw ntawm chocolate thiab khoom qab zib, nyiam kom yuav tsum tau muab rau zib ntab, cov txiv hmab txiv ntoo qhuav, tab sis tsuas yog hauv kev sim.

Khoom noj khoom haus kom zoo suav nrog ntau txoj cai:

Tsis muaj dej cawv lossis dej qab zib qab zib.
Ntxiv rau cov txiv hmab txiv ntoo thiab zaub, nws raug tso cai rau noj cov zaub mov kaus poom, ua zaub ua mov, mov ci.
Bakery khoom yuav tsum tau muab pov tseg. Thaum nyuam qhuav pib noj, nws raug tso cai kom noj tsis ntau tshaj ib daim khob cij rau noj su. Ntxiv nws tau pom zoo kom tsis suav nws los ntawm kev noj zaub mov, vim nws yog cov khoom siv hauv calorie.
Rau pluas tshais, cov kws tshaj lij qhia cov khaub noom ua noj; nws zoo dua yog xaiv cov khaub noom xas-mis.
Cov zaub ua kua zaub yuav tsum nyob hauv cov khoom noj txhua hnub.
Nqaij yog pub, tab sis tsuas yog cov rog muaj roj tsawg, zoo ib yam siv rau cov ntses.

Nrog ntshav qab zib hom 2, ob khoom noj yog qhov tsim nyog rau poob phaus.

Cov ntsiab lus ntawm thawj cov khoom noj muaj raws li nram no:
- Txog rau pluas tshais, koj yuav tsum noj cov porridge uas ua hauv cov mis tsis muaj roj, ib nplais ntawm cheese.
- Rau noj hmo, zaub, nqaij ntshiv nqaij nyob rau hauv daim ntawv ntawm meatballs yog npaj.
- Rau noj hmo, nws pom zoo kom ua noj me ntsis pasta, lossis porridge hauv dej.
- Ua ntej yuav mus pw, koj tuaj yeem haus ib khob ntawm kefir.
- Nruab nrab ntawm cov pluas noj, koj yuav tsum noj khoom txom ncauj ntawm cov txiv hmab txiv ntoo.
Kev noj haus ob muaj:
- Noj tshais nyuaj-hau qe, ib daim ntawm qhob cij, cheese.
- Rau pluas su, ib qho zaub ntsuab yog npaj, nplej zom nrog cutlet.
- Noj hmo nrog zaub. koj tuaj yeem ntxiv ib daig me me rau lawv.
- Ua ntej yuav mus pw, koj yuav tsum haus ib khob ntawm kefir.
- Nyob nruab nrab ntawm cov pluas noj, koj yuav tsum tau khoom txom ncauj ntawm cov txiv hmab txiv ntoo lossis cov txiv ntseej. Tsawg-rog tsev cheese kuj tsim nyog.

Nws yog ib qho tsim nyog los laij cov CBJU cov cai, vim tias nws yog ua tsaug rau qhov no uas ib tus neeg yuav paub nws muaj pes tsawg calories nws yuav tsum tau haus, dab tsi feem pua yuav tsum muaj protein, cov rog thiab carbohydrates.

Rau cov poj niam: 655 + (9.6 x qhov hnyav hauv kg) + (1.8 x qhov siab hauv cm) - (4.7 x hnub nyoog).
Rau cov txiv neej: 66 + (13.7 x lub cev hnyav) + (5 x qhov siab hauv cm) - (6.8 x hnub nyoog).

Yuav ua li cas thiaj poob ceeb thawj nrog cov ntshav qab zib hom 2? Thaum poob ceeb thawj, qhov nyiaj ntawm cov carbohydrates nyob rau hauv kev noj zaub mov noj txhua hnub yuav tsum muaj tsawg kawg 30%, rog yuav tsum muaj li 20%, thiab cov protein ntau dua 40%. Proteins yog ib lub tsev cov khoom siv rau cov hlwb, yog li yuav tsum muaj ntau ntawm lawv, carbohydrates yog qhov tsim nyog rau kev noj qab haus huv, lub zog, thiab cov rog yog koom nrog cov txheej txheem tseem ceeb hauv lub cev. Txawm li cas los xij, cov protein ntau hauv cov khoom loj tuaj yeem tsim kev puas tsuaj, lawv feem hauv cov khoom noj txhua hnub yuav tsum tsis pub tshaj 45%.

Nws raug nquahu kom noj cov zaub mov muaj fiber ntau. Cov roj ntsha no tseem ceeb heev rau lub cev, lub plab zom mov. Nrog kev pab ntawm fiber, cov hnyuv ua haujlwm kom raug. Nws yog qhov kev tivthaiv no muab lub siab ntawm satiety, tiv thaiv kev tiv thaiv ntau dhau, txo qis roj. Cov dej muaj tshuaj muaj nyob hauv cov khoom lag luam hauv qab no: cov khoom noj khoom haus, txiv hmab txiv ntoo, zaub, legumes, noob txiv. Txhua hnub koj yuav tsum tau noj tsawg kawg 20 g ntawm fiber.

Vim li cas kuv thiaj li yuag poob?

Lub cev loj hauv lub cev tsis zoo cuam tshuam rau kev nyab xeeb ntawm txawm tias tus neeg noj qab nyob zoo. Muaj ntshav qab zib, ntau dhau ntawm lub cev rog yog qhov txaus ntshai dua, vim tias lawv tsim teeb meem ntawm cov ntaub so ntswg rhiab rau insulin. Lub tshuab kev txhim kho ntawm cov ntshav qab zib hom 2, raws li txoj cai, yog raws li tshwm sim ntawm insulin tsis kam. Qhov no yog qhov mob uas qhov rhiab ntawm lub cev nqaij mus rau cov insulin tsawg. Cov kua nplaum tsis tuaj yeem nkag mus rau hauv lub hlwb ntawm txoj kev xav zoo, thiab kev ua haujlwm ntawm lub cev ua haujlwm rau kev ua haujlwm kom hnav kom them taus rau qhov xwm txheej no.

Qhov kev txiav txim siab no tuaj yeem hloov kho los ntawm kev poob phaus. Kev poob phaus hauv nws tus kheej, ntawm chav kawm, tsis yog ib txwm cawm tus neeg mob los ntawm cov teeb meem endocrine, tab sis nws zoo heev txhim kho cov mob ntawm txhua qhov tseem ceeb ntawm cov kab ke thiab kabmob. Kev pham kuj txaus ntshai vim tias nws nce txoj kev pheej hmoo ntawm kev tsim kab mob ntawm cov hlab plawv, atherosclerosis thiab angiopathies ntawm txawv hauv ib cheeb tsam (muaj teeb meem nrog cov hlab ntsha me).

Nrog rau qhov kev poob phaus hauv lub cev ntawm cov ntshav qab zib, xws li cov kev hloov pauv tau sau tseg:

muaj txo cov ntshav qab zib
ntshav siab normalizes
txog siav
o txo qis
ntshav siab yog txo qis.

Ntaus cov phaus ntxiv rau cov neeg mob ntshav qab zib tsuas yog ua tau los ntawm kev saib xyuas ntawm kws kho mob. Cov pluas noj heev thiab tshaib plab tsis tsim nyog rau lawv. Cov kev ntsuas uas xav ua no tuaj yeem ua rau tsis muaj teebmeem kev noj qab haus huv, yog li nws zoo dua kom yuag sai thiab ntseeg nkaws.

Cov khoom lag luam twg yuav tsum muaj hauv cov ntawv qhia zaub mov?

Lub hauv paus ntawm cov zaub mov noj rau cov ntshav qab zib uas xav kom poob phaus yuav tsum yog zaub muaj txiaj ntsig zoo, txiv hmab txiv ntoo thiab zaub mov. Thaum xaiv cov khoom lag luam, koj yuav tsum them sai sai rau lawv cov ntsiab lus calorie thiab glycemic index (GI). Qhov ntsuas no qhia sai npaum li cas tom qab noj ib qho khoom tshwj xeeb hauv cov ntshav yuav muaj cov piam thaj ntau ntxiv. Nrog rau ntshav qab zib, txhua tus neeg mob raug tso cai rau noj tais diav nrog qis lossis nruab nrab glycemic index. Txhua tus neeg mob ntshav qab zib yuav tsum tau muab pov tseg ntawm cov zaub mov uas muaj GI siab (txawm tias lawv tsis muaj teeb meem los ntawm kev rog dhau).

Nws raug nquahu rau cov neeg rog dhau los suav nrog cov roj (cholesterol) txo cov khoom noj hauv lub tshuab raj. Cov no suav nrog qij, liab tswb kua txob, zaub qhwv, beets thiab txiv kab ntxwv. Yuav luag txhua cov zaub muaj GI qis lossis nruab nrab, yog li lawv yuav tsum yeej qhov khoom noj rau cov neeg mob nrhiav kom poob phaus. Qhov tsuas yog qhov koj yuav tsum tau txwv koj tus kheej me ntsis yog siv cov qos yaj ywm, txij li nws yog ib qho ntawm cov zaub mov ntau tshaj plaws hauv lub cev thiab muaj cov hmoov txhuv nplej siab ntau.

Celery thiab zaub ntsuab (zaub txhwb qaib, dill, ntsuab ntsuab) muaj cov tshuaj lom neeg muaj txiaj ntsig zoo thiab tib lub sijhawm tsis muaj calories ntau. Lawv tuaj yeem raug ntxiv rau cov zaub nyoos, kua zaub thiab nqaij nqaij. Cov khoom no ntxuav cov phab ntsa ntawm cov hlab ntsha los ntawm cov rog muaj roj thiab saturate lub cev nrog cov vitamins tsim nyog rau lub neej zoo.

Cov nqaij uas tsis muaj rog lossis nqaij qaib yog qhov tseem ceeb ntawm cov protein. Koj tsis tuaj yeem tsis lees txais lawv, vim qhov no tuaj yeem ua rau muaj kev phom sij ntawm teeb meem metabolic. Cov nqaij zoo tshaj plaws yog qaib cov txwv, nqaij qaib, luav thiab nqaij menyuam nyuj. Lawv tuaj yeem raug siav lossis ci, yav tas los ntxuav ntawm cov roj ua yeeb yaj kiab. Ntsev yog qhov zoo tshaj plaws hloov nrog ntuj ntsuab lub caij nyoog, thiab thaum ua noj nqaij kom txhim kho cov saj, koj tuaj yeem ntxiv zaub txhwb thiab zaub txhwb rau hauv dej.

Hiav txwv uas tsis muaj rog thiab dej ntses yog qhov kev xaiv zoo rau lub teeb tab sis txaus siab noj hmo. Nws tuaj yeem ua ke nrog cov zaub hau siav lossis ci, tab sis nws tsis xav noj thaum noj mov nrog porridge lossis qos yaj ywm. Nws yog qhov zoo tshaj plaws los ua ntses ntses, vim tias hauv qhov no qhov ntau ntawm qhov tseem ceeb ntawm cov ntsiab lus tseem ceeb thiab cov vitamins yog khaws cia hauv nws.

Kev Tiv Thaiv Pluas Noj

Txij li hom 2 mob ntshav qab zib mellitus yog insulin-ywj siab, khoom noj khoom haus ntawm cov neeg mob uas muaj cov kab mob no yuav tsum nruj thiab noj zaub mov. Lawv cais yuav tsum tsis txhob noj cov piam thaj, qab zib thiab lwm yam khoom qab zib uas muaj qhov ntau nrog cov carbohydrates yooj yim hauv qhov muaj pes tsawg leeg. Cov zaub mov no ua rau nce siab ntawm lub txiav thiab ntws nws. Los ntawm kev siv khoom qab zib, teeb meem nrog cov qe hlwb ntawm cov khoom nruab nrog cev no tuaj yeem tshwm sim txawm tias cov hom mob ntshav qab zib hom 2 uas lawv nyuam qhuav pib ua haujlwm hnyav. Vim tias qhov no, hauv kev kis mob hnyav, tus neeg mob yuav xav tau txhaj tshuaj insulin thiab noj lwm yam tshuaj txhawb nqa.

Ntxiv rau, cov zaub mov uas muaj glycemic siab ua rau cov ntshav qab zib muaj zog ntau ntxiv. Vim tias qhov no, cov roj ntsha tau dhau los ua ntsej muag thiab cov ntshav ua tau ntau dua. Kev cuam tshuam ntawm cov hlab ntsha me ua rau muaj kev txhim kho cov roj ntsha tsis sib haum ntawm cov kab mob tseem ceeb thiab qis qis. Hauv cov neeg mob uas muaj cov kab mob pathologies, txoj kev pheej hmoo ntawm kev tsim cov kev mob phem txaus ntshav qab zib mellitus (mob ko taw mob ntshav qab zib, mob plawv) nce ntxiv.

Ntxiv rau cov khoom qab zib, los ntawm cov khoom noj koj xav tau kom cais cov zaub mov no:

rog thiab kib zaub mov,
hnyuv ntxwm,
cov khoom lag luam nrog cov tshuaj muaj ntau thiab cov khoom tsw,
qhob cij dawb thiab hmoov hmoov.

Txoj hauv kev ua noj ua haus zoo li cas?

Cov neeg mob uas tau los ntawm kev mob ntshav qab zib hom 2 thiab kev rog dhau los yog qhov zoo dua yog xaiv txoj kev ua noj ua haus maj mam:

Hauv cov txheej txheem ntawm kev npaj cov nqaij thiab zaub lauj kaub tais diav, nws raug nquahu kom ntxiv cov roj tsawg li sai tau, thiab yog tias ua tau, nws zoo dua uas tsis ua yam tsis muaj dab tsi hlo li. Yog tias daim ntawv sau tshuaj tsis tuaj yeem ua yam tsis muaj rog, koj yuav tsum xaiv cov zaub muaj roj zoo (txiv ntseej, pob kws). Butter thiab cov khoom zoo li cov tsiaj zoo yog xav tau tsawg kawg nkaus.

Cov zaub thiab txiv hmab txiv ntoo yog qhov zoo tshaj plaws noj tshiab, vim hais tias thaum ua noj thiab ncu, qee yam ntawm cov zaub mov thiab fiber ntau ploj. Cov khoom no pab txhawm rau txhim kho kev ua haujlwm ntawm lub plab zom mov, yog li lawv pab ntxuav lub cev ntawm cov co toxins thiab metabolic kawg sib txuas. Kev noj zaub kib rau cov neeg mob ntshav qab zib uas ua raws li cov qauv ntawm kev noj zaub mov kom yuag poob yog qhov tsis txaus siab.

Cov hauv paus ntsiab lus ntawm Kev Noj Qab Haus Huv Rau Poob Rog

Yuav ua li cas poob ceeb thawj nrog cov ntshav qab zib hom 2, thaum tsis plam ib feem ntawm koj li kev noj qab haus huv nrog cov phaus ntxiv? Ntxiv nrog rau kev ua noj kom zoo, nws yog ib qho tseem ceeb kom ua raws li ntau lub hauv paus ntawm kev noj zaub mov zoo. Koj tsis tuaj yeem txiav tawm tam sim ntawd txiav tag nrho cov calories kom tsawg, qhov no yuav tsum tshwm sim maj. Tsuas yog tus kws kho mob tuaj yeem suav qhov xav tau ntawm cov zaub mov kom txaus ib hnub, txij li nws coj mus rau hauv lub cev ntawm tus neeg mob, qhov mob ntshav qab zib ntau npaum li cas thiab muaj cov kab mob concomitant.

Paub txog nws cov cai txhua hnub, ib tus mob ntshav qab zib tau yooj yim xam nws cov zaub mov ua ntej ob peb hnub ua ntej. Qhov no yooj yim dua rau cov neeg uas nyuam qhuav pib poob phaus, yog li nws yuav yooj yim dua thiab nrawm dua rau lawv mus rau kev nrhiav zaub mov muaj txiaj ntsig ntawm cov tais diav. Ntxiv nrog rau cov khoom noj, nws yog ib qho tseem ceeb rau haus dej tsis muaj-carbonated huv si txaus, uas ua rau kom cov metabolism hauv thiab ua kom lub cev huv.

Nws tsis txaus ntseeg tsuas yog ua kom poob ceeb thawj hauv ntshav qab zib, nws yog ib qho tseem ceeb kom muaj lub cev nyhav kom zoo. Kev kho ntawm cov neeg noj tsis zoo thiab lub cev qoj ib ce, muaj tseeb, pab hauv qhov no, tab sis ua ntej txhua yam, koj yuav tsum tau qhia koj lub zog thiab nco txog kev ua kom siab. Kev hnyav rau cov neeg mob zoo li no tsis yog ib txoj kev los txhim kho lub cev kom zoo nkauj xwb, tab sis kuj yog lub sijhawm zoo los tswj kom muaj kev noj qab haus huv ntau xyoo.

Cov yam ntxwv ntawm kev noj zaub mov rau hypertensives

Ntshav siab yog qhov tsis kaj siab kev mob ntshav qab zib. Xws li cov neeg mob feem ntau muaj qhov hnyav tshaj, uas ntxiv qhov tseeb ua rau lub zog hnyav poob thiab tsim ib qho ntxiv rau lub plawv, pob qij txha. Nrog hom 2 ntshav qab zib thiab kub siab, cov ntsiab cai ntawm kev noj zaub mov zoo ib yam, tab sis qee qhov nuances ntxiv rau lawv.

Nws yog ib qho tseem ceeb rau cov neeg mob uas muaj lub siab tsis zoo tsuas yog txwv cov ntsev ntau hauv cov khoom lag luam, tab sis yog tias ua tau kiag li hloov nws nrog lwm cov txuj lom.

Yog lawm, ntsev muaj cov zaub mov muaj txiaj ntsig zoo, tab sis lawv tuaj yeem muab tau los ntawm cov khoom noj muaj txiaj ntsig ntau dua. Tsis tas li, cov khoom noj khoom haus tau ua pov thawj tias ib tus neeg noj zaub mov tsis tau zaub mov sai dua, uas zoo cuam tshuam qhov kev hloov pauv ntawm cov hnyav hauv cov ntshav qab zib. Sij hawm dhau los, thaum cov txiaj ntsig ntawm lub cev hnyav thiab ntshav siab tuaj tsis pub dhau qhov txwv, nws yuav muaj peev xwm ntxiv qee qhov ntsev rau hauv cov zaub mov, tab sis nyob rau theem ntawm kev poob phaus nrog cov neeg mob siab nws yog qhov zoo dua rau tso tseg qhov no.

Raws li kua ntses qab thiab noj qab nyob zoo, koj tuaj yeem npaj zaub puree los ntawm txiv lws suav, qhiav thiab beets. Tsawg-rog Greek yogurt nrog qej yog qhov kev noj qab haus huv zoo dua rau mayonnaise uas tsis muaj mob. Ua ke nrog cov khoom txawv txawv, koj tuaj yeem tau txais cov tshuaj tsw qab uas ntxim nyiam thiab ua rau muaj kev noj haus txhua hnub.

Kev tshaib plab ntev ntev rau cov ntshav qab zib uas raug mob los ntawm kev kub siab yog contraindicated. Nrog lub cev tsis muaj txiaj ntsig ua rau cov metabolism hauv lub cev, zoo nkaus rau kev tshaib plab heev qhia tias lub qog ua kom ntshav qis. Qhov no yog ib qho txaus ntshai uas cov ntshav qab zib cov ntshav qis dua li qub thiab lub plawv, lub hlwb, thiab cov hlab ntsha pib muaj kev txom nyem.

Kev noj zaub mov zoo, uas pom zoo rau txhua tus neeg mob ntshav qab zib yam tsis muaj kev zam, kuj muaj txiaj ntsig zoo rau cov neeg mob ntshav siab. Nws tso cai rau koj kom muaj kev xav zoo nkaus li lub siab thiab muab lub cev nrog lub zog tsim nyog nyob rau hauv ib hnub.

Qauv ntawv qhia zaub mov

Ua cov ntawv qhia ua noj ob peb hnub ua ntej yuav pab kom raug xam tau qhov yuav tsum tau ntawm carbohydrates thiab calories hauv zaub mov. Nws yog ib qho tseem ceeb uas txhua yam khoom noj txom ncauj (txawm hais tias muaj hnub nyoog me) yog suav nrog. Cov zaub mov noj piv txwv ua piv txwv yuav zoo li no:

noj tshais: oat lossis nplej txhuv nplej ua si rau hauv dej, nyuaj cheese, tshuaj yej tsis qab,
noj su: kua los yog txiv kab ntxwv,
su noj: lub teeb ci nqaij qaib kua zaub, hau ntses, buckwheat porridge, zaub tshiab tshiab nyias, compote,
khoom noj txom ncauj rau yav tav su: cov mis nyuj uas tsis muaj qab zib yog cov muaj roj thiab txiv hmab txiv ntoo muaj roj tsawg.
noj hmo: steamed zaub, hau nqaij qaib mis,
thib ob noj hmo: ib khob ntawm tsis muaj rog-kefir.

Cov ntawv qhia zaub mov yuav tsum tsis txhob rov ua txhua hnub, thaum sau nws, qhov tseem ceeb uas yuav tau xav yog tus naj npawb ntawm calories thiab qhov sib piv ntawm cov protein, rog thiab carbohydrates. Nws yog qhov zoo tshaj plaws los ua zaub mov noj tom tsev, vim nws tsis yooj yim kom paub tseeb GI thiab cov ntsiab lus calorie ntawm cov tais diav npaj hauv cafes lossis qhua. Nyob rau hauv muaj concomitant pathologies ntawm lub plab system, tus neeg mob zaub mov noj yuav tsum tau kev pom zoo tsis yog los ntawm endocrinologist, tab sis kuj los ntawm tus kws kho plab zom mov. Qee cov khoom noj uas tso cai rau cov ntshav qab zib hom 2 tau raug txwv nyob rau hauv gastritis thiab colitis nrog acidity. Piv txwv, cov no suav nrog kua txiv lws suav, qej, txiv lws suav tshiab thiab nceb.

Txhawm rau kom tshem tawm qhov hnyav tshaj, koj yuav tsum tswj hwm qhov ntau thiab qhov zoo ntawm cov khoom noj tau noj, thiab kuj tsis txhob hnov qab txog kev ua haujlwm ntawm lub cev. Cov kev tawm dag zog yooj yim yuav tsum dhau los ua ib tus cwj pwm, nws tsis tsuas yog pab ua kom yuag, tab sis kuj tiv thaiv kom txhob nyob rau hauv cov hlab ntshav. Kev poob phaus hauv ntshav qab zib yog, ntawm chav kawm, qhov nyuaj dua vim qhov teeb meem ntawm lub cev zom zaub mov. Tab sis nrog ib tug muaj peev xwm mus kom ze, qhov no yog heev muaj tiag. Kev ua kom lub cev hnyav yog qhov tseem ceeb xws li txo cov ntshav qab zib. Los ntawm kev tswj cov kev ntsuas tseem ceeb no, koj tuaj yeem txo qhov kev pheej hmoo ntawm kev tsim muaj cov mob ntshav qab zib tsis txaus thiab ua rau koj nyob zoo rau ntau xyoo.

Vim li cas cov neeg mob ntshav qab zib tau rog

Ntshav qab zib Hom 2 yog ib tug kab mob uas lub cev ua rau cov tshuaj insulin tiv thaiv tsis txaus rau lub cev, tab sis lub cev tsim tawm hauv nws lub cev txaus. Tib lub sijhawm, kev sib txuas ntawm tus kabmob thiab rog yog qhov sib txawv kiag li qhov peb xav. Ntshav qab zib Hom 2 feem ntau tshwm sim meej vim yog rog dhau, thiab cov lus sib cav tsis yog qhov tseeb tias vim yog pib mob ntshav qab zib ib tus neeg yuav rog.

Tus neeg ua kom lub zog ntau dua, ntau cov insulin cov ntsiab lus hauv cov ntshav nce siab. Qhov tshuaj hormones no cuam tshuam nrog kev rhuav tshem cov ntaub so ntswg adipose, uas ua rau cov rog, thiab lub cev, tib lub sijhawm tab tom ua rau nws tsis muaj kev cuam tshuam. Insulin tsis kam tshwm sim, uas yog, cov kab mob hauv lub cev poob lawv cov rhiab rau insulin. Qhov no qhia qhov xaus tias lub xeev ntawm cov ntshav qab zib thiab kev muaj peev xwm yeej tus kab mob no ncaj qha nyob ntawm kev poob phaus.

Puas yog nws ua tau kom poob phaus mob ntshav qab zib

Cov neeg pab khoom noj khoom haus tau hais tias cov neeg mob ntshav qab zib muaj feem yuav poob zoo li cov neeg noj qab haus huv. Qhov tsuas yog qhov txawv yog tias ntau cov pluas noj, tshwj xeeb yog cov zaub mov nyuaj, tsis tsim nyog rau cov neeg mob. Nws tsis yog lawm kom cia siab tias poob ceeb thawj poob los ntawm lub cev. Txhawm rau kom poob phaus, koj yuav tsum tau sab laj nrog kws kho mob, xaiv cov khoom noj kom zoo thiab ua tib zoo saib xyuas koj tus mob, txhawm rau kho cov tshuaj kom tsawg raws li qhov tsim nyog.

Yuav ua li cas poob ceeb thawj hom 2 mob ntshav qab zib

Cov xwm txheej tseem ceeb rau cov kev poob phaus hauv hom 2 mob ntshav qab zib mellitus kom tshwm sim yog txo qis hauv cov tshuaj insulin. Kev noj zaub mov kom tsawg carb pab ua kom tiav lub hom phiaj, txij li thaum carbohydrates nce qab zib ntau ntau, thiab nrog nws cov tshaj, cov insulin ua lub luag haujlwm khaws cov khoom noj muaj txiaj ntsig pab hloov suab thaj rau hauv rog. Feem ntau cov pluas noj rau cov neeg muaj kev noj qab haus huv yog tsim los haus cov zaub mov uas kev noj haus ntawm cov carbohydrates hauv cov ntshav tsis xwm yeem. Kev txwv nruj, xws li kev noj qab zib ntse, yog qhov txaus ntshai rau cov neeg mob ntshav qab zib, yog li lawv yuav tsum noj zaub mov sib txawv.

Yam 2 mob ntshav qab zib

Txoj cai tseem ceeb ntawm kev noj zaub mov noj rau cov neeg muaj ntshav qab zib hom 2 yog txhawm rau hauv cov calories. Tus neeg twg uas muaj tsawg kawg ib zaug zaum ntawm cov zaub mov tsis muaj calorie paub tias ua raws nws txhais tau tias ua tau tshaib plab lawv tus kheej, uas, ib txwm muaj, tsis yog txhua tus neeg tuaj yeem ua. Txawm hais tias qhov no ua kom lub zog ruaj khov ntawm tus neeg mob ntshav qab zib thiab ua rau kom poob phaus. Hloov mus rau cov khoom noj muaj roj tsawg, ua rau ntau dua kev ua rau lub cev qis dua uas ua rau cov neeg poob phaus muaj kev nyab xeeb thiab txaus siab yog nce rau hnub no.

Kev noj zaub mov kom poob phaus nrog hom ntshav qab zib hom 2 yog kev txuas ntxiv mus haus cov carbohydrates tsawg dua, hloov cov carbohydrates ceev (qab zib, khoom qab zib) nrog qeeb (cov khoom noj uas muaj cov tshuaj fiber). Ib qho ntxiv, lawv yuav tsum yog los ntawm cov zaub mov ntau yam, los ntawm cov zaub mov txawv, piv txwv li, hauv cov khoom noj me me. Cov kev tshawb fawb tsis ntev los no thov tias 55% ntawm cov khoom noj uas yuav tsum tau noj yog cov khoom noj (carbohydrates). Yog tsis muaj lawv, jumps hauv qabzib yog pom, uas yog fraught nrog cov kev phom sij rau tus kabmob.

Khoom noj khoom haus yooj yim

Yog tias koj tsis xav kom cov ntshav qab zib ua qhov teeb meem loj rau txoj kev noj qab haus huv ib txwm muaj thiab kev ua neej nyob rau lub neej, koj yuav tsum ua raws li cov lus pom zoo ntawm cov kws kho mob, tsis txiav txim siab tawm kev tawm dag zog, noj txoj caiCov. Txhawm rau teb cov nqe lus nug ntawm yuav ua li cas thiaj li poob ceeb thawj nrog cov ntshav qab zib hom 2, cov cai hauv qab no muaj nyob:

Koj tuaj yeem tsis tuaj yeem tshaib plab nrog kev noj zaub mov kom tsawg los ntawm cov zaub mov tsis txhua. Lub cev lub cev muaj cov qaug zog tsis muaj zog, lub tshuab tiv thaiv ua haujlwm tsis zoo. Yog tias cov piam thaj hauv qab no poob qis, koj tuaj yeem tsaus muag lossis poob ua ib qho tsis xeev rov qab.
Koj yuav tsum tau noj zaub mov 5-6 zaug ib hnub. Teem sijhawm tib lub sijhawm rau qhov no.
Koj tuaj yeem tsis txhob noj tshais.
Noj hmo yuav tsum yog 1-1.5 teev ua ntej yuav mus pw.
Nws yog ib qho tseem ceeb kom soj ntsuam kev haus dej, uas muaj nyob hauv kev siv 30-40 ml ntawm dej ib 1 kg ntawm lub cev hnyav. Cov tshuaj yej ntsuab yog qhov zoo rau haus.
Koj yuav tsum haus cov vitamins xws li chromium, uas rov kho dua kev cuam tshuam ntawm cov hlwb nrog insulin, thiab zinc. Nws boosts tiv thaiv kab mob.

Yuav ua li cas cov khoom lag luam raug txwv

Ib tus kabmob xav kom tib neeg ua tib zoo xyuam xim rau lawv cov zaub mov noj. Kev hnyav hauv cov ntshav qab zib hom 2 cuam tshuam nrog kev tshem tawm ntawm ntau cov zaub mov paub. Txaus ntshai muaj xws li:

qab zib thiab cov khoom noj nyob rau hauv uas nws cov ntsiab lus yog siab heev,
hmoov dawb thiab txhua yam ua los ntawm nws (mov ci, nplej zom),
qos yaj ywm
txiv hmab
tsawb
cereals
cov rog ua haujlwm
muaj kua txiv
qab zib sparkling dej.

Cov Khoom Uas Tso Cai

Ntshav qab zib Hom 2 tsis yog kab lus rau kev noj zaub mov zoo. Kev kho mob tsis txwv tsis pub noj ntau yam thiab qab, thiab tsis txhob txhawj xeeb txog yuav ua li cas kom poob phaus nrog ntshav qab zib. Kev hnyav yuav tso cai rau zaub thiab nqaij. Koj tuaj yeem noj cov khoom lag luam hauv qab no uas muab cov tswj hwm carbohydrate thiab muaj txiaj ntsig zoo rau qhov poob phaus: