Kuv noj cov zaub mov dab tsi uas muaj ntshav siab: teev > Noj qab zib rau cov ntshav qab zib

Lub neej muaj ntshav qab zib ntawm hom thawj thiab hom thib ob ua rau tus neeg mob ua raws ntau txoj cai uas tiv thaiv kev dhia hauv ntshav qab zib. Nws yog ib qho tsim nyog yuav tsum tau koom nrog kev kho mob lub cev txhua hnub, uas txwv tsis pub hnyav, uas cov neeg mob ntshav qab zib tau raug vim los ntawm kev mob plab zom mov, kuj tseem yuav pab ua kom lub cev nqus tau cov piam thaj.

Tus yuam sij rau kev noj qab haus huv thiab kev tswj hwm ntawm txhua qhov ntsuas yog kev noj haus kom zoo, uas yuav tsum tau muab xam raws li glycemic index ntawm cov khoom lag luam thiab cov cai ntawm lawv cov kev kho cua sov.

Tsis yog txhua yam zaub mov muaj peev xwm noj tau nrog ntshav qab zib, qhov no tseem siv rau zaub thiab txiv hmab txiv ntoo, qee yam ntawm lawv tau tso cai, tab sis hauv cov khoom me me. Nrog cov piam thaj siab, koj yuav tsum tsis suav cov zaub mov nrog cov zaub mov carbohydrates tau yooj yim, uas yog, cov uas muaj siab glycemic index. Lawv yuav ua rau mob siab dhia hauv cov ntshav qab zib thiab yog li ua rau hyperglycemia, uas yuav ua rau muaj qhov nce ntxiv ntawm cov tshuaj insulin.

Tias yog vim li cas nws yog qhov tseem ceeb kom kawm txog cov khoom noj dab tsi tuaj yeem noj nrog kev nce ntxiv hauv cov ntshav qab zib, cov npe uas yuav tham hauv qab no, kev kho cua sov yog dab tsi thiab dab tsi feem ntau hais txog GI.

Glycemic index - nws yog dab tsi

Lub sij hawm glycemic Performance index hais txog tus nqi ntawm kev rhuav tshem ntawm carbohydrates nyob rau hauv cov ntshav thiab lawv cov nyhuv ncaj qha rau cov piam thaj. Thaum cov zaub mov uas muaj glycemic siab (GI) nkag mus rau hauv lub cev, nws pib nce nws cov ntshav qab zib sai, yog li ua rau muaj kev cuam tshuam txog kev noj qab haus huv ntawm cov ntshav qab zib, uas tsuas tuaj yeem txhim kho nrog kev txhaj tshuaj ntxiv ntawm luv insulin.

Txhawm rau kom cov dej qab zib ib txwm muaj, koj yuav tsum xaiv cov khoom noj uas muaj GI tsawg, qee zaus nrog GI nruab nrab, thiab tsis muaj ib qho dab tsi koj yuav tsum noj cov zaub mov nrog lub siab glycemic index. Tab sis dab tsi ntsuas tau txiav txim siab ib txwm? Hauv qab no yog cov npe ntawm cov kev faib tawm GI:

Los ntawm 0 txog 50 units - qhov ntsuas qis,
Txij 50 txog 70 units - qhov ntsuas nruab nrab,
Txij li 70 thiab siab dua, UNIT siab.

Ntxiv rau cov npe, uas suav nrog cov npe ntawm cov khoom tau tso cai, koj yuav tsum coj mus rau hauv tus account cov cai ntawm lawv cov kev kho cua sov. Tseeb, thaum kib lossis ncu nrog qhov sib ntxiv ntawm cov roj zaub ntau, GI ntawm cov khoom lag luam uas tso cai tau nce siab.

Koj tuaj yeem ua cov khoom noj raws li hauv qab no:

Boil
Hauv microwave
Nyob rau hauv multicooker, hom "hluav"
Rau ib nkawm niam txiv
Stew nrog me ntsis zaub roj,
Ci ci.

Tsis txhob kwv yees tias cov zaub mov ntawm cov ntshav qab zib tau xaiv hauv kev xaiv, vim hais tias daim ntawv tso cai muaj suav nrog cov txiv hmab txiv ntoo, zaub thiab tsiaj cov khoom uas yuav tsum muaj nyob hauv cov khoom noj txhua hnub.

Los ntawm cov khoom noj uas tsim nyog koj tuaj yeem ua ntau yam tais diav - zaub nyoos, sab lauj kaub tais diav, zaub txhwb nyhiab, curd soufflé thiab txawm tias khoom qab zib.

Tsiaj yug tsiaj

Khoom noj ntawm tsiaj keeb kwm yog qhov tseem ceeb ntawm lub zog rau ib hnub. Qhov no suav nrog cov nqaij, offal, qe, cov khoom noj siv mis thiab qaub-mis.

Thaum noj cov nqaij los ntawm daim ntawv teev tso cai, koj yuav tsum nco ntsoov tshem tawm cov tawv nqaij thiab cov rog ntawm nws, lawv tsis muaj dab tsi siv, tsuas yog muaj cov roj (cholesterol) uas cuam tshuam rau lub cev.

Cov qe hau yog pub rau cov ntshav qab zib hauv ib hom ntawv, GI ntawm yolk yog 50 PIECES, thiab cov protein yog 48 PIECES, qhov muaj qhov pub tau txhua hnub yog ib lub qe. Los ntawm txoj kev, nws muaj cov roj cholesterol ntau. Cov qe yuav siv tau ua zaub mov noj ua haus thiab soufflé curd.

Los ntawm nqaij nws tsim nyog siv ceev xwmphem xaiv rau:

Nqaij qaib - GI yog 0 PIECES,
Luav - GI yog 0 PIECES,
Nqaij qaib siab - GI yog sib npaug rau 35 PIECES,
Qaib ntxhw - GI yog 0,
Nqaij nyuj - GI yog 0.

Cov khoom lag luam nrog rau hauv cov ntshav qab zib yuav tsis ua rau nws nce, tab sis theej lub cev nrog cov kab tsim nyog thiab cov vitamins, yog li koj tuaj yeem ua noj, piv txwv li, nqaij cutlets rau cov ntshav qab zib hom 2.

Khoom noj siv mis thiab mis-mis muaj cov calcium ntau thiab zoo rau lub chaw noj hmo. Ntawm no yog cov npe ntawm lawv:

Mis Nyuj - 30 PHOO,
Tsis haus kua mis nyeem yogurt - 35 NCOO,
Kefir - 15 units,
Rog-free tsev me cheese - 30 units,
Mis mis nyuj - 25 ib pawg.

Los ntawm tsev cheese, koj tuaj yeem ua txhua yam khoom qab zib thiab noj lawv rau pluas tshais, ntxiv nrog txiv hmab txiv ntoo. Nov yog ib qho ntawm lawv - koj yuav xav tau 200 grams ntawm tsev nqaij rog uas muaj roj tsawg, ib lub qe, 50 grams ntawm cov roj txiv ntoo qhuav (txiv apricots thiab figs), cinnamon ntawm lub riam, thiab qab zib yog tias xav tau.

Curd yog sib xyaw nrog qe thiab txiv hmab txiv ntoo qhuav, ua ntej ncu hauv dej npau rau 20 feeb. Yeej qhov loj nrog tus ua ke kom txog rau thaum homogeneous sib xws. Tom qab hloov mus rau silicone pwm thiab muab tso rau hauv lub microwave rau 15 feeb. Tom qab lub sijhawm no, hloov cov tiav ntawm curd souffle mus rau ib lub phaj thiab nphoo nrog cov cinnamon.

Hauv qab no yog daim ntawv teev cov khoom noj dab tsi uas tsis tuaj yeem noj hauv qhov khoom noj uas niaj hnub:

Taub Hau - 70 DAIM DUAB,
Nqaij nyuj Strogan - 56 QIB,
Qaub cream - 56 chav nyob,
Butter - 55 DAIM DUAB.

Tsis tas li, nyob rau hauv qhov txiav npluav tej rog ntses thiab nqaij - nqaij npuas, nqaij yaj, rog.

Nrog rau txhua yam ntshav qab zib, cov neeg mob feem ntau xav paub seb cov zaub mov twg tuaj yeem noj kom thiaj li tsis ua rau cov ntshav qab zib? Hauv qhov no, qhov kev xaiv yog qhov dav heev, txoj cai tseem ceeb tsis yog lub caij nyoog cov tais diav nrog butter thiab tsis haus cov khoom mis, vim tias qhov no yuav ua rau muaj kev pheej hmoo ntawm dhia hauv ntshav qabzib.

Porridge yuav tsum muaj nyob hauv kev noj haus txhua hnub, raws li kev xam - ib qho yuav muaj 4 diav ntawm cov hmoov txhuv nplej tshiab. vim muaj lub siab cov ntsiab lus ntawm fiber, cereals pab txhawb rau lub cev ua haujlwm ntawm txoj hnyuv plab.

Tso cai rau cov zaub mov muaj qhov tsis tshua muaj glycemic Performance index:

Pob kws porridge - 40 daim phiaj,
Buckwheat - 50 PHOO,
Perlovka - 22 units,
Xim av (xim av) mov - 45 PIECES.

Barley thiab buckwheat muaj cov ntsiab lus tseem ceeb ntawm cov vitamins thiab cov kab tseem ceeb, yog li ob lub lis piam no yuav tsum muaj hauv cov zaub mov ntawm cov neeg mob ntshav qab zib.

Cov Khoom Txwv Siab:

Mov nplej - 70 DAIM NTUJ,
Semolina porridge - 70 THAWJ:
Oatmeal - 66 daim qauv ntawv.

Nws yog qhov tseem ceeb uas oatmeal, hauv av rau hmoov (oatmeal), muaj qhov tsis tshua muaj glycemic.

Kev siv cov zaub yog pub nyob rau hauv cov khoom siv tsis muaj txwv, tau kawg, cov uas muaj nyob rau ntawm daim ntawv. Tab sis muaj qee qhov tsis zoo. Ib qho piv txwv tseem ceeb yog carrots. Nws tuaj yeem noj cov zaub nyoos (GI = 35 PIECES), tab sis hauv rhaub nws muaj qhov taw qhia siab dua li qhov nruab nrab (GI = 70 PIECES). Txhawm rau txo nws cov ntsuas kub, nws yog ib qhov tsim nyog yuav tsum tau rhaub carrots hauv cov ntawv loj, ua kom ntshiab hauv qab qhov txwv tsis pub tshaj.

Qos yaj ywm hau siav muaj GI ntawm 65 PIECES, thiab cov qos yaj ywm ntawm 90 PIECES, vim lawv tau noj hauv cov zaub mov, cov ntshav qab zib cov ntshav yuav nce ntxiv. Tab sis yog tias koj tseem tsis tuaj yeem tiv thaiv qhov tsis muaj qos yaj ywm hauv kev noj zaub mov, nws raug nquahu kom tsau nws hauv dej txias kom txo GI - qhov no yuav tawm ntawm cov hmoov txhuv ntau heev.

Hauv qab no yog cov npe tso cai rau cov khoom lag luam raws li lawv qhov ntsuas:

Zaub cob pob - 10 PHOO,
Dos - 10 PIECES,
Dib - 10ED,
Kua txob ntsuab 10 PIECES,
Liab kua txob - 15 daim ntawv pov thawj,
Cov zaub qhwv nyoos dawb - 15 PIECES,
Txiv ntseej ntsuab - 15 chav nyob,
Cauliflower - 15,
Qij - 20 DUA,
Lws suav - 15 units.

Los ntawm cov zaub tsis tsuas yog zaub nyoos tau npaj, tab sis kuj tseem muaj lwm cov tais diav hauv daim ntawv ci thiab hau. Qhov no tuaj yeem yog tus sab zoo rau cov nqaij thiab ntses. Xav tias dawb los ua ke ntau cov zaub - hauv qhov no, tsis muaj kev txwv rau cov ntshav qab zib.

Cov kua txiv tuaj yeem ua los ntawm cov zaub ntsuab, nyiam dua lws suav - nws muaj ntau cov vitamins thiab cov zaub mov muaj txiaj ntsig zoo, tab sis cov kua txiv hmab txiv ntoo yog qhov txwv tsis pub ua.

Thaum muaj kev zam, koj tuaj yeem haus 70 ml ntawm kua txiv, yav tas los diluted nrog dej, hauv ib qhov feem ntawm ib mus rau peb.

Cov txiv ntoo ua lub luag haujlwm tseem ceeb hauv kev noj zaub mov zoo rau cov ntshav qab zib, vim lawv muaj cov vitamins thiab fiber ntau, uas yuav pab tshem tawm cov co toxins tawm ntawm lub cev, thiab ua rau cov txheej txheem ua kom muaj cov carbohydrate thiab rog.

Kev noj cov txiv ntoo txhua hnub tuaj yeem muaj txog li ib feem peb ntawm tag nrho cov zaub mov noj. Tab sis yog tias koj muab kev nyiam rau cov khoom noj qab zib thiab qaub, nws yog qhov ua tau kom nce tus nqi niaj hnub ntawm lawv noj.

Ntau cov vitamins kuj muaj nyob hauv cov txiv qaub tev. Ib qho dej qab haus huv ua tau zoo yog tsim los ntawm tangerine tev. Rau ib qho kev pabcuam, koj xav tau ob lub teaspoons ntawm tws tev zoo nkauj, uas tau ntim nrog 200 ml ntawm dej rhaub thiab muab rau tsawg kawg tsib feeb. Cov tshuaj yej ua si zoo li no yuav ua rau lub cev tiv thaiv kab mob thiab ua rau cov leeg hauv qhov quav rov qab zoo.

Ntawm cov txiv hmab txiv ntoo, cov hauv qab no raug tso cai:

Blackcurrant - 15 PIECES,
Txiv qaub - 20 units,
Cov txiv kab ntxwv qaub - 22 PHOO,
Cherry - 22 DAIM DUAB,
Pomegranate - 35 chav nyob,
Plum - 25 DAIM DUAB,
Txiv moj coos - 35 units,
Qaug apricots - 30 NCOO,
Apples - 30 NCOO,
Qaug apricots - 30 NCOO,
Cherry plum - 25 units,
Txiv kab ntxwv - 30 NCOO,
Txiv duaj - 35 units,
Raspberries - 30 units.

Nws yog qhov zoo dua rau noj cov txiv hmab txiv ntoo rau pluas tshais, txij li lawv tseem muaj cov piam thaj thiab lub cev xav tau kev ua haujlwm rau lub cev rau nws txoj kev nqus tau. Cov kev xaiv noj tshais zoo yog cov txiv hmab txiv ntoo hauv cov txiv ntoo uas tsis muaj qab zib nrog kua mis nyeem tsis qab los yog kefir.

Koj tuaj yeem siv decoctions ntawm cov txiv hmab txiv ntoo qhuav - qhov no yuav pab txhim kho lub cev tiv thaiv kab mob hauv lub cev thiab ua haujlwm li qub ntawm lub plab zom mov. Txhawm rau npaj txhua hnub ntawm decoction, koj yuav xav tau qhov sib xyaw ntawm 50 grams cov txiv hmab txiv ntoo qhuav (qhuav apricots, raisins, prunes) - tag nrho cov no yog nchuav nrog 300 ml ntawm dej npau thiab infused rau tsawg kawg 10 feeb.

Ib qho ntawm cov kev xaiv rau txiv hmab txiv ntoo nyias:

Pomegranate nplej - 15 daim,
Ib ntsuab kua
Ib nrab txiv kab ntxwv
Peb pitted khoom plums,
200 ml ntawm cov kua mis tsis qab lossis yog kefir.

Txiav cov txiv hmab txiv ntoo rau hauv cov loj loj, ntxiv cov txiv ntseej thiab 200 ml ntawm yogurt tsis qab. Nws yog qhov zoo dua uas tsis txhob noj xws li ua tshais tam sim ntawd ua ntej siv kom thiaj li khaws tag nrho cov nqi ntawm cov khoom.

Cov kua txiv, txawm hais tias lawv tau ua los ntawm cov txiv hmab txiv ntoo nrog lub siab glycemic index, muaj qhov zoo los ntawm cov ntshav qab zib. Tag nrho cov no tau piav qhia yooj yim heev - tsis muaj fiber ntau hauv cov kua txiv.

Lub kaw lus muaj zog

Cov txheej txheem ntawm cov zaub mov noj yuav tsum tau ua raws li cov qauv tshwj xeeb. Yog li, cov zaub mov yuav tsum yog feem me me, hauv qee qhov me me, 5-6 zaug hauv ib hnub, nrog cov sib nrug sib npaug, nyiam dua rau tib lub sijhawm. Qhov no yog qhov tsim nyog txhawm rau txhawm rau txhawm rau npaj txhij rau kev tawm dag zog thiab sim tsim cov tshuaj insulin rau ntau dua (nws nyob ntawm hom ntshav qab zib thib ob).

Tus neeg mob ntshav qab zib xav tau haus cov kua tsawg kawg yog ob litres hauv ib hnub, tab sis koj tuaj yeem suav cov nyiaj uas xav tau raws li cov calories uas tau noj nyob rau ib hnub, yog li ib qhov calories nws yuav yog ib qho ntawm cov kua.

Txhua yam khoom uas tsis tau sau tseg los ntawm tus kws kho mob endocrinologist tsuas pub noj xwb tom qab sab laj nrog kws kho mob.

Nrog rau cov kev kuaj mob ntshav qab zib li no, tus neeg mob tsuas yog lub luag haujlwm kom ua tus neeg saib xyuas lub luag haujlwm thiab txiav txim siab txhawm rau txhawm rau tswj cov qib qab zib hauv cov ntshav thiab tsis ua rau nws dhia tsis ncaj.

Hauv qhov yeeb yaj kiab hauv tsab xov xwm no, tus kws kho mob yuav txuas ntxiv cov ncauj lus ntawm cov nyhuv ntawm cov zaub mov rau cov ntshav qab zib.

Leej twg muaj kev pheej hmoo

Kev tsim cov ntshav qab zib tau yooj yim los ntawm:

Cov teeb meem ntxhov siab, neurosis.
Pluag mov los yog noj ntau dhau, noj zaub tsis xwm yeem.
Noj cov zaub mov tsis haum (nrog rau qhov xav tau ntawm cov rog, kib, khoom qab zib, hmoov nplej, cov khoom noj ceev).
Ecology tsis zoo.
Sedentary lub neej.

Hypodynamia ua rau kev txuam nrog lub cev rog, thiab lawv maj mam tig mus rau hauv cov ntaub so ntswg adipose. Qhov kawg tom kawg poob qhov kev xav txog insulin - yam tshuaj uas tswj ntshav qab zib. Nws pib loj hlob tuaj - ntshav qab zib muaj mob.

Tias yog vim li cas cov neeg rog dhau los cuam tshuam ntau tshaj los ntawm tus kab mob no. Tsis tas li ntawd, tsis txhob hnov qab txog cov kab mob muaj keeb thawj.

Txhawm rau txheeb xyuas tus kab mob thaum ntxov lossis tiv thaiv nws txoj kev txhim kho, nws yuav tsum tau sab laj tus kws kho mob hauv lub sijhawm. Txhawm rau ua qhov no, koj yuav tsum tau soj ntsuam seb koj puas muaj qhov pheej hmoo. Mloog koj lub cev. Yog tias cov tsos mob zoo siab haunt koj rau ntau tshaj ib hnub, teem sijhawm nrog tus kws tshaj lij thiab kuaj ntshav qabzib hauv nws.

Kev saib xyuas cov cai yooj yim yuav pab kom tsis txhob muaj ntshav qab zib:

Kev kho cov kev tswj ntawm lub hnub - pw tsaug zog tag nrho, ua haujlwm ntawm lub cev.
Hloov cov pluas noj - tshwj tsis yog los ntawm cov zaub mov yog roj, kib, khoom qab zib, pickles, nqaij nqaij haus luam yeeb, cov zaub mov yooj yim.

Ntshav Qab Zib Noj Qab Haus Huv: Khoom Noj Txhaum Cai thiab Tso Cai thiab “Chav Cij”

Kev nyob thaj yeeb yog monosaccharide lossis carbohydrate yooj yim. Puas yog cov khoom noj khoom haus nplua nuj carbohydrate yog qhov tsim nyog tiag uas yuav tsum tau cais tawm cov zaub mov mus ib txhis - tshwj xeeb yog tias qhov kev kuaj mob twb tau txiav txim? Tsis yog, vim tias khoom noj khoom haus yuav tsum ua kom sib npaug.

Tsuas muaj ib txoj cai tswjfwm txog cov khoom lag luam uas muaj cov tshuaj uas tuaj yeem tsim kev puas tsuaj rau cov neeg mob. Cov nyiaj tau txais yuav tsum tau ua txhua hnub. Yog tias tsis muaj cov lus qhia tshwj xeeb, nws nyuaj heev rau kev suav. Tab sis muaj ib lub npe hu ua “chav ua mov ci” - lub tswvyim uas yuav tsum paub rau txhua tus neeg mob ntshav qab zib.

“Chav Nyob qhob cij” yog ib qho kev ntsuas rau cov khoom noj muaj cov carbohydrate. Nws yog siv rau ib qho khoom lag luam - ob qho tib si nrog mono thiab polysaccharides hauv qhov muaj pes tsawg leeg. Ib chav tsev yog 12-15 g ntawm cov neeg tsis tuaj yeem nkag los ntawm peb lub cev. Thaum siv cov koob tshuaj no, cov theem ntawm cov piam thaj hauv peb cov ntshav nce siab los ntawm 2.8 mmol / L. Hauv qhov no, rau kev nqus ntawm cov khoom noj muaj txiaj ntsig, peb xav tau raws nraim 2 ntu ntawm cov kua dej.

Qhov kev cai tau qhia tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib, rau leej twg nws yog ib qho tseem ceeb heev uas yuav tsum tau soj ntsuam tas li tias tus nqi ntawm cov carbohydrates tau qhia rau hauv kev noj zaub mov kom haum rau cov tshuaj insulin. Yog tias qhov nyiaj seem tsis tswj hwm, cov xwm txheej hauv qab no yuav tsim:

Hyperglycemia - kev nce ntxiv hauv cov ntshav qabzib - txog 8 mmol ntawm lub plab khoob, ntau dua 10 tom qab noj mov. Cov paib: lub qhov ncauj qhuav, poob phaus, tsis muaj zog, tsis muaj zog, ua kom ntshav nce siab.
Kev mob hypoglycemia - txo qis hauv qhov taw qhia tseem ceeb - qis dua 3.3 mmol / l. Cov cim: pallor, kiv taub hau, tsis nco qab, tsis muaj zog ntawm txhais ceg, pw tsaug zog, tshaib plab, tawm hws, tshee tshee, pallor ntawm daim tawv nqaij.
Qhov piv hauv qab no tau qhia los ntawm cov kws tshwj xeeb: 1 chav ua mov ci yog sib npaug ntawm 30 g ntawm qhob cij, ib nrab khob khob (los ntawm pearl barley los yog buckwheat), ib lub kua txiv qaub ntawm ntau hom.
Kev noj haus niaj hnub ntawm tus neeg mob ntshav qab zib yog los ntawm 18 txog 25 units. Yuav ua li cas coj lawv kom raug?
Faib tag nrho rau hauv ntau pluas mov: noj tshais, noj khoom txom ncauj, noj su, noj txom ncauj, noj hmo. Qhov kev faib tawm ntau tshaj yuav tsum poob rau hauv cov zaub mov tseem ceeb (li 3.5 units), 1-2 - nyob rau nruab nrab lossis noj khoom txom ncauj.
Yuav luag txhua yam khoom uas muaj polysaccharides (cog zaub mov) yuav tsum noj thaum sawv ntxov.

Cov neeg mob tau txhawj xeeb txog cov lus nug seb cov khoom noj twg tuaj yeem noj tau rau hauv cov ntshav qab zib, thiab cov twg tsis tuaj yeem noj, cov zaub mov dab tsi tuaj yeem tsim nyog rau cov piam thaj siab? Txhawm rau teb lawv, koj yuav tsum txiav txim siab txog cov ntsiab cai tshiab kev noj haus tshiab yog nyob ntawm, cov kev cai tshiab yuav tsum zoo li cas.

Nws yog ib qho tsim nyog yuav tau noj thaum lub sijhawm. Koj muaj peev xwm tsis tuaj yeem hla kev noj tshais, noj su thiab noj hmo. Cov kwv yees kwv yees muaj raws li nram no: thawj noj tshais - thaum 8 lossis 9, khoom noj txom ncauj - thaum 11 lossis 12, noj su - thaum 14-15, tav su tshuaj yej - 17, noj hmo, faib ua ob ntu - ntawm 19 thiab thaum 21 lossis 22 teev. Yog tias koj ua raws li cov kev tswj hwm no, koj tuaj yeem zam qhov teeb meem ntawm kev mob ntshav qab zib. Qhov xwm txheej no feem ntau tshwm sim peb lossis plaub teev tom qab insulin raug txhaj.
Tus kws kho ntshav qab zib yuav tsum ua tib zoo saib nws hnyav npaum li cas. Xam xyuas koj qhov hnyav tshaj plaws yog qhov yooj yim: rau qhov no koj yuav tsum rho tawm 100 ntawm koj tus kheej qhov siab hauv centimeters. Piv txwv li, tus cai rau ib tus neeg nyob rau hauv uas 167 cm yog 67 kg. Kev rog rog yuav tsum tsis raug tso cai - nws ua rau txo qis hauv insulin rhiab heev.
Lwm txoj ntsiab cai ntawm kev noj haus - khoom noj khoom haus yuav tsum ua kom tiav. Cov ntshav qab zib tsis yog vim li cas thiaj li tso pov tseg carbohydrates.Thaum npaj cov zaub mov, tshwj xeeb yuav tsum them rau polysaccharides thiab cov khoom ntim nrog lawv: buckwheat, zaub mov zaub (zaub, tshuaj ntsuab). Rau qee tus, nws yog qhov nyuaj tshwj xeeb kom tsis nco qab qab zib. Hloov chaw, koj tuaj yeem siv thiab yuav tsum tau siv cov khoom sib txig ntuj uas yuav pab tau cov tais diav thiab rov qab qhov lawv qab. Ib qho kev xaiv zoo rau cov khoom qab zib txwv yog stevia.
Tsawg dhau me me, ntu tsis txaus yuav tsum raug tso cai, zaub mov yuav tsum txhawb nqa satiety, thiab tsis txhob nce kev tshaib kev nqhis lossis mob.
Feem ntau cov ntshav qab zib tau nrog mob rog. Cov khoom noj muaj txiaj ntsig zoo nyob rau hauv tus kab mob no yuav tsum ua kom txo lub cev qhov hnyav. Cov khoom noj tshwj xeeb raws cov hmoov nplej amaranth, uas pab kom kov yeej txoj kev nqhis, ua kom haum rau cov khoom noj txom ncauj, tsis ua rau muaj cov ntshav qabzib nce siab, muaj txiaj ntsig zoo rau qhov no.
Kev saib xyuas tshwj xeeb yog them rau qhov ntau ntawm cov rog hauv cov khoom noj. Nkawd qhov kev plam tag yog qhov tsis lees txais, vim tias lawv yog qhov muaj txiaj ntsig zoo rau lub cev. Txawm li cas los xij, nws yog qhov tsim nyog los tswj kev noj ntawm cov zaub mov uas muaj lawv. Tshaj li cov qauv ua rau kev nce hauv lub cev hnyav, kev txhim kho atherosclerosis. Tus nqi ntawm cov rog yuav tsum kwv yees li 30%. Feem ntau cov no yog cov roj zaub (paj noob hlis, linseed, txiv ntseej, amaranth).
Tsis suav yog cov khoom uas ua rau muaj ntshav qab zib ntau ntxiv: kev sib faib, yuav luag txhua cov txiv hmab txiv ntoo, jams, confiture, jam, chocolate, hmoov nplej, mis los nrog cov feem pua ntawm cov rog, kua ntshav, yaj, nqaij npuas, margarine, kis, qee cov cereals.
Hauv cov khoom noj khoom haus, yuav tsum muaj cov khoom noj muaj fiber ntau - nws tsis ua rau cov piam thaj nce ntxiv, pab ua kom muaj qhov tsis txaus cov as-ham thiab lub zog.

Dab tsi cov zaub mov muaj peev xwm thiab tsis txhob noj nrog ntshav qab zib: hauv kev nthuav dav txog carbohydrates

Lub tswv yim zoo rau kev noj haus:

Zaub pob (zaub paj ntsuab, Zaub pob qe, zaub paj dawb, zaub qhwv dawb).
Laminaria (seaweed).
Txiv lws suav (hauv qhov ntau thiab tsawg).
Cov dos nyoos los yog chives hauv zaub nyoos.
Nceb.
Taum nyob rau hauv cov ntaub qhwv.
Ntau yam zaub ntsuab.
Dib lauj
Celery
Tsoo.
Txaij.

Ntshav qab zib-txo cov ntshav qab zib cov khoom lag luam

Cov no yog tag nrho cov khoom lag luam nrog tus lej glycemic hauv qab 50 feem pua. Lawv tsis ua rau hyperglycemia thiab tsis tso cai rau cov piam thaj kom poob mus rau ib qib tseem ceeb.

Amaranth
Qij
Beetroot
Jerusalem artichoke
Asparagus
Artichokes
Zaub paj zaub
Hazelnuts
Nqaij ntses
Xaws
Avocado

Daim ntawv no mus. Tag nrho cov no yog cov khoom lag luam zoo uas txo cov ntshav qab zib hauv ntshav qab zib. Lawv yog cov muaj fiber ntau, uas ua rau cov qeeb ntawm kev nqus cov khoom uas pab txhawb rau qhov tshwm sim ntawm hyperglycemia. Lawv qhov kev coj ua rau qhov tseeb tias cov tshuaj pleev ntshav qis kawg yog nkag mus rau hauv cov ntshav. Tsis tas li ntawd, zaub, tshuaj ntsuab thiab pub txiv ntoo muaj ntau cov tseem ceeb cov vitamins thiab cov zaub mov uas ua haujlwm li qub ntawm txhua lub plab hnyuv siab raum - ntawm lub siab mus rau lub txiav.

Hauv kab tom ntej yog "daim ntawv teev dub", uas suav nrog cov kws kho mob tsis pom zoo kom noj rau txhua tus neeg uas tau yuam ua zaub mov noj tshwj xeeb.

Yam khoom noj dab tsi ntxiv hauv ntshav qab zib: cov npe txwv tsis pub noj ntshav qab zib

Khoom qab zib, zib ntab, ncuav qab zib los ntawm puff pastry thiab ua kom dawb cov hmoov nplej - nws pom zoo kom nrhiav lwm txoj hauv kev pab rau lawv - khoom qab zib raws stevia hauv kev sim.
Muffin thiab cov khob cij dawb hmoov yog txwv tsis pub. Nws tuaj yeem hloov nrog rye lossis bran, tab sis hauv qhov no, tus nqi niaj hnub yuav kwv yees li 325 g.
Cov zaub uas muaj ntsev thiab zaub ntsuab, qos yaj ywm tsis suav nrog cov khoom noj.
Txhua lub khw muag khoom sau cov muaj suab thaj ntau, muaj tshuaj txuag, rog, qab ntsev thiab ntsev.
Qab zib cov txiv hmab txiv ntoo thiab cov txiv ntoo, cov kua txiv tshiab.
Tag nrho thiab skim mis, kua mis ua.
Cov kaus poom zaub mov muaj ntau yam, zaub mov sai, ntim khoom noj txom ncauj.
Syrups (maple, pob kws) thiab lwm yam yooj yim zom cov zaub mov.
Rog ntau yam ntawm nqaij thiab ntses, lard, smoked nqaij.
Txhua yam kua zaub muaj qos yaj ywm thiab mov, hauv cov rog thiab muaj zog.

Nws yog ib qho tsim nyog yuav tsum tshem tawm cov zaub mov uas muaj cov rog txaus ntshai los ntawm koj cov khoom noj:

Nov yog qee cov khoom noj kom txiav txim rau cov ntshav qab zib - kuaj tawm cov npe ntawm cov khoom noj uas raug txwv kom yooj yim los ua cov zaub mov zoo. Kev noj haus yog qhov tseem ceeb tshaj plaws uas tshem tawm cov tsos mob ntawm tus kab mob thiab tso cai rau koj kom koj tus kheej zoo.

Peb xav kom koj nco qab tias txhua yam uas nyob hauv “dub teev” yuav tsum raug cais tawm mus tas mus li ntawm koj cov zaub mov noj - noj kom yog thiab koj yuav tsis cuam tshuam nrog qhov tshwm sim ntawm koj tus kheej tsis muaj zog. Yog tias koj ua tib zoo saib cov zaub mov uas raug tso cai, koj yuav pom cov khoom xyaw rau ntau yam, txawv thiab txaus noj. Nov yog:

Cov muaj roj tsawg, nqaij qaib, ntses.
Cov qe, seaweed.
Ntau yam nqaij ntses.
Butter (butter, zaub), cheese.
Nceb.
Ib co cereals, txiv hmab txiv ntoo, berries.
Cov zaub yog feem ntau ntsuab.

Kuv tuaj yeem noj cov txiv ntoo zoo li cas uas muaj ntshav qab zib

Hmoov tsis zoo, cov txiv ntoo qab zib (txiv tsawb, txiv nkhaus taw, txiv duaj) yuav tsum tau muab pov tseg. Acid ntau hom txiv av txiv ntoo (1 txiv hmab txiv ntoo nyob rau ib hnub), cov txiv kab ntxwv tau txais. Yog tias koj xav kho koj tus kheej rau cov kua txiv, xaiv cov uas muaj tsawg kawg ntawm fructose - piv txwv li, gooseberries. Currant dub yog qhov tseem ceeb, tab sis koj yuav tsum hnov qab txog cov txiv duaj - qab zib thiab txaus ntshai rau cov neeg mob kev txom nyem los ntawm hyperglycemia thiab nws tus khub - hypoglycemia.

Yuav noj dab tsi uas muaj ntshav qab zib: zaub mov kom ntshav qab zib

Cov ntawv qhia zaub mov yuav tsum muaj:

Cov qhob noom khob cij, rye thiab bran cij.
Zaub kua zaub, nrog rau mob khaub thuas. Lub hauv paus yuav tsum tsis muaj zog.
Nqaij thiab nqaij qaib lauj kaub tais diav.
Kefir, xyoob-yogurt, acidophilus thiab lwm cov khoom noj muaj roj nyeem tsawg (tab sis tsis muaj roj-rog).
Unsalted cheese.
Cov qe, lub teeb omelettes. Pom zoo kom muaj protein, tsawg yolk kom tsawg.
Lauj kaub tais diav los ntawm cereals (nrog rau kev txwv txoj kev txwv tsis pub tsawg.) Koj tuaj yeem noj porridge los ntawm buckwheat, barley, oatmeal. Nws yog tsis yooj yim sua: los ntawm semolina, mov.
Cov ntses muaj roj tsawg - txawm yog ci (hauv qhov cub, ntawm grill), lossis hau.
Cov zaub ntsuab: nyoos, fij, ci nqaij, ci. Ceev faj: kev kho cua sov nce lub glycemic index ntawm cov khoom.
Txiv hmab txiv ntoo: qaub txiv apples, txiv kab ntxwv.
Khoom qab zib: jellies, khoom qab zib, mousses thiab lwm yam goodies ntawm stevia, thiab lwm yam kev hloov pauv raug tso cai.
Cov dej haus pom zoo: tshuaj yej, diluted zaub kua txiv, decoctions raws li tshuaj ntsuab thiab qhuav sawv hips.
Koj tuaj yeem ntxiv butter rau thawj chav kawm thawj thiab theem ob, siv cov roj zaub ua zaub xam lav hnav.
Cov kua ntses: tsuas yog ua hauv tsev, qab ntsev thiab ntsim ntsim tsis suav, tsis muaj roj, nyob rau ntawm decoction ntawm zaub thiab tshuaj ntsuab.

Qhov no yog dab tsi hnub uas cov zaub mov mob ntshav qab zib yuav zoo li:

Pluas tshais (1) - hau nqaij ntshiv, kua ntsuab ntsuab, tshuaj yej.
Pluas tshais (2) - steamed omelet los yog mos-hau qe.
Noj su - neeg tsis noj nqaij zaub qhwv tsis muaj qos yaj ywm, ci ntses.
Noj su thaum tav su - lub khob ntawm kefir, ib lub kua lossis ib txhais tes ntawm currant dub.
Noj hmo - hau nqaij nyuj nrog asparagus.
Thaum tsaus ntuj - kefir.

Yog tias ib tus kab mob nrog lwm tus (mob plab, mob plab, mob plab, mob ncauj plab, mob plab), nws yog ib qho tsim nyog yuav tau khaws cia cov khoom noj uas xav kom ua, tab sis kom tsis txhob khaus ntawm cov nqaij mos ntawm lub plab thiab cov hnyuv, saib txoj cai tshwj xeeb rau kev ua noj ua haus - ua noj, ua kom mob siab rau.

Tsis txhob hnov qab tias koj yuav tsum ua raws li cov khoom noj muaj roj - 5-6 zaug ib hnub. Ua tsis tiav kev ua haujlwm tuaj yeem ua rau mob hypo- lossis hyperglycemia. Ceev faj: tsis txhob hla cov zaub mov tseem ceeb thiab ntxiv thiab tsis txhob noj ntau dhau.

Hauv tsab xov xwm no peb tau sim qhia koj kom ntau li ntau tau txog qhov koj tuaj yeem thiab tsis tuaj yeem noj nrog cov piam thaj hauv ntshav, muab cov ntsiab lus ntawm cov khoom noj rau cov ntshav qab zib thiab cov npe khoom lag luam - txwv tsis pub thiab tso cai. Tsis txhob hnov qab tias kev noj zaub mov kom zoo yuav pab tsim kho lub cev thiab tiv thaiv kev loj hlob ntawm tus kab mob - ua kom cov zaub mov noj ua raws li cov lus pom zoo los ntawm kws kho mob.