Kev noj haus rau hom ntshav qab zib hom 2, ntawv qhia zaub mov rau cov neeg nquag

Txawm hais tias muaj tseeb tias muaj ob peb hom mob ntshav qab zib, feem ntau ntawm cov kab mob yog yam 2. Yog li, txhawm rau zam kom tsis txhob muaj teeb meem loj thiab cuam tshuam rau kev ua haujlwm ntawm cov khoom nruab nrog sab hauv, cov khoom noj khoom haus pom zoo kom tsis txhob saib tsis xyuas cov khoom noj kom raug, xaiv cov zaub mov zoo thiab lub teeb ci zoo li tshais, noj su, noj hmo thiab noj txom ncauj. Tom qab tag nrho, xws li cov ntawv qhia zaub mov yuav cuam tshuam rau kev nqus ntawm cov piam thaj thiab insulin, tiv thaiv kev puas tsuaj ntawm tus neeg mob, nrog rau kev txhim kho hyperglycemia.

Ua cov khoom noj kom zoo tsis yooj yim li nws zoo li thaum xub thawj siab. Yog li, tom qab kev tshawb fawb ntau yam, cov kws qhia noj haus zoo muab lawv cov kev xaiv rau cov neeg mob ntshav qab zib, tawm tswv yim kom muaj cov zaub mov tsis haum ntawm cov zaub mov pheej yig. Kev noj haus rau hom ntshav qab zib hom 2 rau cov tib neeg yog los ntawm kev siv zaub mov zoo thiab dej qab zib, uas tsim nyog los so hauv lub cev, tswj kev noj haus ntawm qib mmol / l, lub siab zoo thiab lub siab lub ntsws feem ntau.

Kev piav qhia thiab ntsiab lus

Zoo li lwm yam kev noj haus, cov txheej txheem rau cov ntshav qab zib hom 2 tau xam rau tsev neeg pob nyiaj ntawm cov neeg ib txwm muaj nws thiab nws muaj txiaj ntsig zoo ntawm nws tus kheej. Nws lub hom phiaj yog tswj cov qib ntawm cov piam thaj hauv cov ntshav thiab nws nqus. Cov khoom muaj hauv nws cov khoom noj muaj nyob hauv qeb ntawm glycemic Performance index, uas nws qib tsis tshaj li qhov tshaj li ntawm 45-65 chav nyob.

Hmoov tsis zoo, qhov tsis zoo ntawm lub system tseem muaj. Qhov tseem ceeb ib qho - lub cev poob cov dej num yog tsim raws li qhov haum, vim tias cov ntawv qhia zaub mov muaj 90% tsawg-tsawg cov khoom noj kom yuag, cov tais diav thiab dej qab zib. Khoom qab zib, roj thiab kib zaub mov, khaws cia hauv tsev thiab npaj khoom noj, txhua tus ntsim thiab qab ntsev, kev noj haus tsis cuam tshuam thiab ua kom txhua tus zam. Qhov no txhais tau tias nws yuav nyuaj heev rau cov neeg tub nkeeg, tshwj xeeb tshaj yog rau cov neeg uas tsis muaj lub zog tsis muaj tseeb.

Daim ntawv teev cov khoom lag luam uas tau tso cai thiab txwv tsis pub

Txhawm rau tswj cov khoom noj kom tsawg thiab lawv cov calories ntau, nws raug nquahu kom khaws cov ntawv sau cia tus kheej. Nws yuav tsim nyog sau cia qhov ntau thiab qhov hnyav ntawm cov zaub mov uas tau xaiv los ua cov zaub mov tseem ceeb lossis khoom txom ncauj.

Daim ntawv teev cov zaub mov uas tuaj yeem noj thoob plaws lub neej, thaum tsis muaj ib tus neeg haus luam yeeb thiab ua xua:

carbohydrates cov nyom (cov tshuaj ntsuab tshiab, txiv hmab txiv ntoo (tshwj tsis yog txiv quav ntswv thiab txiv tsawb), zaub thiab zaub mov uas muaj tsawg),
txhua yam khoom noj qaub thiab mis nyuj hauv daim ntawv tsis muaj rog lossis nrog qhov rog feem ntau ntawm cov rog ntawm 1% (mis nyuj, kefir, tsev me).
muaj roj ntau hom nqaij qaib thiab ntses,
nqaij qaib lossis nqaij qaib, nqaij nyuj, nqaij qaib thiab nqaij qaib ntxhw, tsis muaj nqaij,
Cov nplej zom nyuaj
khob cij dub nrog ceg thiab tsis muaj,
qhaub cij buckwheat
Cov kua txiv tshiab
ntsuab, dawb thiab dub tshuaj yej,
Hibiscus tshuaj yej
kas fes dub thiab ntsuab,
khob noom rau cov ntshav qab zib kom tsawg.

Dua li ntawm qhov tseeb tias thaum xub thawj siab zoo nws zoo nkaus li tias daim npe tsis txaus, nrog kev muaj peev xwm ua noj thiab kev xav zoo, koj tuaj yeem tsim cov tais diav txhua hnub uas tsis zoo li lwm tus. Qhov loj tshaj plaws yog tsis nco qab tias lawv tsis piav qhia lawv tus kheej li hauv qab no:

kom tsis txhob kib, ntsim thiab haus,
raws li cov khoom xyaw tsis suav: cov nplej zom raws li ntau hom mos, semolina, txhuv, cov nqaij rog thiab cov khoom noj muaj roj (qab zib, mayonnaise, ryazhenka, curd cheeses, glazed curds, ntuj yoghurts), txhua yam ncuav thiab ncuav qab zib, hnyuv ntxwm, rog ntses thiab nqaij, nqaij qaib nqaij kib thiab kib, ntxiv rau hauv daim ntawv ntawm vinegar thiab ketchup, butter.

Ntev npaum li cas lub sij hawm los lo rau cov khoom noj?

Tsis zoo li lwm yam kab mob, ntshav qab zib hom 2 tsis tuaj yeem kho tau, tab sis tsuas yog tswj nyob tas lub neej. Yog li, kev noj zaub mov kev noj haus tau raug hwm thiab kho txhua lub sijhawm, ua ke nrog kev tawm dag zog lub cev. Qhov zoo tshaj, yog tias noj tshais txhua hnub, noj su, thiab cov chaw noj mov muaj kev sib npaug, muaj cov miners, protein, thiab vitamins.

Raws li cov khoom noj thaum sawv ntxov, nws yog qhov zoo dua los xaiv cov khoom noj carbohydrates thiab cov protein (oatmeal nrog cov txiv hmab txiv ntoo tshiab lossis cov txiv hmab txiv ntoo qhuav, protein omelet lossis cov nqaij qaib hau, cov tsev muaj roj tsawg cheese lossis tsev cheese. Rau pluas su, koj tuaj yeem tuaj yeem noj cov kua zaub ntawm cov nqaij qaib uas muaj roj tsawg, ua zaub ntsuab stew, ci nqaij nqaij nqaij, nqaij ci ci nrog cheese hauv qhov cub, lub qhov taub thiab zaub qhwv pancakes, zaub xam lav ntawm cov txiv lws suav tshiab thiab dib, lub caij nrog txiv ntseej roj, grated beets thiab carrots, thiab zoo li ntau lwm cov tais diav raws li cov khoom siv hauv calorie tsawg. Rau noj hmo, nws yog qhov zoo dua rau kev nyiam lub teeb, tsis zom cov zaub mov, xws li cov nqaij nyug uas muaj roj tsawg nrog raisins, txiv mab txiv ntoo nrog 1% kefir, taub dag, thiab txiv apples ci hauv qhov cub.

Kev noj haus rau hom ntshav qab zib hom 2 rau cov neeg ib txwm, tam li ntawv qhia zaub mov

Yog li hais tias thaum lub sijhawm ua haujlwm thiab hnub so cov kev xav ntawm satiety, kev loj hlob thiab lub siab zoo tsis tawm, nws yog qhov zoo dua los ua ke cov nqaijrog, nqaijrog thiab carbohydrates nrog txhua lwm yam hauv cov qib hauv qab no: cov protein 35%, carbohydrates 50%, rog 15%.

Thawj qhov kev xaiv

Thaum sawv ntxov, 20 feeb tom qab tsim siab: tshuaj yej ntsuab nrog ib ntsiav tshuaj ntawm xylitol (kua qab zib), millet porridge nrog raisins lossis noob txiv (xaiv tau), mos-hau nqaij qaib qe.

Khoom txom ncauj: kua txiv ntsuab, kas fes dub yam tsis muaj suab thaj (koj tuaj yeem ntxiv mis nyuj skim).

Rau pluas su thaum 13-00-14-00: zaub kua zaub los ntawm cov tsis muaj qhaub noom, 100 g ntawm nqaij siav los yog 2 lub nqaij ua nqaij xyaw ua siav nyob hauv lub qeeb qeeb rau ob peb.

Khoom txom ncauj: cov roj nyeem tsawg rog los sis cov kua txiv tshiab ntxig 200 ml.

Thaum yav tsaus ntuj thaum 17-00: txiv hmab txiv ntoo lossis zaub ntshiab, txhua yam zaub ntsuab, 50 g ntawm cov txiv hmab txiv ntoo qhuav.

Qhov kev xaiv thib ob

Rau pluas tshais: muaj protein omelet los ntawm 2 lub qe qaib, 1/2 txiv kab ntxwv qaub, tsis heev brewed dub tshuaj yej nrog ib ntsiav tshuaj ntawm qab zib.

Khoom txom ncauj: kua txiv lws suav tshiab tshiab.

Rau pluas su: kua zaub nrog meatballs, buckwheat lossis rye cij nrog tsev me cheese ncoo lossis zaub.

Qhov khoom noj txom ncauj thib ob: cov kua txiv hmab txiv ntoo, ib khob ntawm tsawg rog rog kefir.

Rau noj hmo: stewed cabbage, buckwheat meatballs, tshiab dib.

Qhov kev xaiv thib peb

Thaum sawv ntxov thaum 8-00: buckwheat porridge nrog skim mis nyuj, freshly nyem zaub ntug hauv paus los yog kua txiv taub.

Khoom txom ncauj ntawm 11-00: dub tshuaj yej nrog sweetener, muag-hau qe.

Rau pluas su thaum 14-00: mis los sis taum kua zaub, ib daig nqaij nyug.

Rau noj hmo: ib lub txiv ntoo, 1% grain curd.

Cov ntawv qhia ua zaub mov tuaj yeem ua ke nrog txhua qhov chaw hauv qhov chaw, ntxiv rau ua zaub mov noj koj tus kheej, ua raws li cov npe pom zoo (saib hauv qab).

Kev txheeb xyuas cov khoom noj rau cov ntshav qab zib hom 2 rau cov neeg siv

Valeria, 36 xyoo

Ntshav Qab Zib Hom 2 yog dab tsi, Kuv paub yam ntxwv! Yog li, Kuv nruj me ntsis rau kev noj haus suav sau tshwj xeeb rau cov tib neeg. Nws cov zaub mov muaj cov tais diav yooj yim uas koj tuaj yeem yuav hauv khw hauv ib qho nqi pheej yig.

Tus kws kho mob hais rau kuv tias kev noj haus yog qhov yuav tsum tau ua… vim li no, tsis muaj ib yam dab tsi los ua, koj yuav tsum ua raws li cov lus qhia.

Txawm hais tias kuv lub hnub nyoog, Kuv tau kuaj pom tus mob ntshav qab zib hom 2, uas yuav tsum tau saib xyuas txhua hnub. Cov kev kho kuj tseem suav nrog cov zaub mov noj raws li cov khoom noj uas tsis muaj calorie ntau. Nws yog qhov nyuaj heev lo nws, yog li qee zaus kuv tsoo ...

Txawm hais tias nyob nrog tus kab mob zoo li ntshav qab zib yog qhov nyuaj, koj tau siv nws dhau sijhawm. Qhov tseem ceeb tshaj plaws yog kawm paub yuav ua li cas ua noj cov khoom noj kom haum uas yuav haum rau txhua tsev neeg.

Cov ntsiab cai tseem ceeb ntawm kev noj zaub mov noj rau ntshav qab zib hom 2

Hauv qab no peb teev cov kev xav noj zaub mov tseem ceeb rau cov ntshav qab zib:

kev siv calorie yuav tsum ncaj ncaj rau neeg lub zog noj, xam nrog lub hnub nyoog, lub cev nyhav, tshaj lij, tub los ntxhais,
qhov tseem ceeb tseem ceeb yog txuas rau cov kev sib raug zoo ntawm cov tshuaj: cov protein - cov rog - carbohydrates = 16% - 24% - 60%,
ua kom muaj cov carbohydrates, uas hloov los ntawm cov piam thaj hloov, tau raug tshem tawm los ntawm kev noj haus,
khoom noj khoom haus yuav tsum tau enriched nrog kab kawm, vitamins, kev noj haus fiber ntau,
tus nqi ntawm cov tsiaj rog yog txiav hauv ib nrab
koj yuav tsum noj fractionally nruj me ntsis raws li tsoomfwv, uas yog, txhua hnub nyob rau tib lub sijhawm.

Thaum muab tso ua ke piv txwv cov ntawv qhia zaub mov noj rau hom ntshav qab zib hom 2, koj yuav tsum xam cov khoom noj carbohydrates. Rau lub hom phiaj no, ib qho system ntawm chav ua mov ci tau tsim: ib chav ua mov ci yog 10-12 g ntawm carbohydrates. Ib pluag mov yuav tsum tsis muaj ntau tshaj 7 chav ua mov ci.

Daim ntawv qhia txog hom kabmob ntshav qab zib hom 2

Kev noj zaub mov ntawm 1500 kcal, 12 chav dej carbohydrate zoo li no:

thawj pluas tshais ntawm 7.30 - 2 txhoov nyuaj ntawm cheese los yog muaj roj hnyuv ntxwm uas tsis muaj rog, ib nrab khob hau siav, ib daim khob cij hauv 30 g,
noj su thaum 11 ’'clock 1 - - 1 txiv hmab txiv ntoo, ib qho hlais 30-gram ntawm cov khob cij, hnyuv ntxwm lossis tsaj uas hnyav 30 g,
noj hmo thaum 14 teev sawv ntxov muaj ib daim 30 g qhob cij, cov neeg tsis noj nqaij zaub qhwv, ib qho ntses, nqaij ntses lossis ob lub hnyuv ntxwm, ib khob khob siav,
thaum noj su yav tav su ntawm cov khoom noj rau cov ntshav qab zib hom 2 ntawm 5 p.m. peb muaj khoom noj txom ncauj nrog ib khob kefir, muaj roj tsawg hauv tsev cheese nyob hauv qhov ntau npaum li 90 g,
thawj noj hmo thaum 20 ’clockclock consists consists muaj ib daim khob cij hauv 30 g, ib nrab khob khob siav, ib lub qe, lossis nceb, lossis nqaij pob ua nqaij, lossis nqaij ci hauv 100 g,
noj hmo zaum ob ntawm 23 teev ib teev muaj 30 g muaj nqaij hnyuv ntxwm muaj roj tsawg, ib khob kefir nrog rau ncuav.

Hloov mus rau Hom 2 Ntshav Qab Zib Noj Qab Zib

Ua ntej tshaj plaws, koj yuav tsum tau rhuav tshem cov khoom uas npau taws rau koj. Cov no suav nrog cov khoom qab zib, ncuav qab zib, thiab khoom qab zib. Ib lub vase nrog cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo uas pom zoo yuav tsum yog pom, thiab hauv lub tub yees - txiav ntawm celery, kua txob qab, dib thiab carrots.

Koj cov phaj yuav tsum muaj ob ntu, ib qho yog zaub. Ib nrab ntxiv tau muab faib ua ob: ib feem yog nrog cov protein, thiab lwm qhov muaj cov hmoov nplej carbohydrates. Yog tias koj noj cov khoom noj carbohydrates ua ke nrog cov zaub mov muaj protein lossis nrog cov rog zoo rau hauv qhov me me, cov piam thaj hauv qab no tseem nyob.

Thaum pluas noj rau cov ntshav qab zib hom 2, kom cov piam thaj tsis sawv, yuav tsum saib xyuas koj tus kheej: tsis pub ntau tshaj 150 g ntawm qhob cij, lossis 200 g ntawm qos yaj ywm, mov, nplej zom, ib hnub, thiab noj zaub mov txhua hnub yog 30 g. kas fes, tshuaj yej, khoom noj siv mis, kua txiv ua ntej noj mov.

Yog tias koj txiav txim siab lo cutlets, tom qab ntawd muab cov oatmeal hloov ntawm qhob cij, minced cabbage, tshuaj ntsuab tshiab, carrots hauv cov nqaij minced. Hloov cov nplej dawb polished nrog unpeeled, fatty sausage ntau yam - avocado, hloov muesli nrog bran thiab oatmeal.

Yog tias koj pom tias nws nyuaj rau siv los ua zaub nyoos, ua noj pastes los ntawm carrots, beets, thiab legumes. Ci zaub rau hauv qhov cub, ua noj vinaigrettes, zaub xas lav sov, nqaij ci. Yog tias koj tsis muaj sijhawm, tom qab ntawv yuav cov khoom noj uas tseem khov ntawm cov zaub.

Txwv tsis pub thiab cov zaub mov noj ntawm cov hom mob ntshav qab zib hom 2

Daim ntawv qhia zaub mov noj rau ntshav qab zib hom 2 suav nrog cov khoom noj uas tau tso cai nram no:

cov tais diav nqaij nyuj, nqaij nyuj, luav, qaib cov txwv, nqaij qaib hauv jellied lossis daim ntawv hau rwj,
soups on tsis muaj zog broth ntawm ntses los yog nqaij, ib tug decoction ntawm zaub ob peb zaug ib lub lim tiam,
cov tais diav ntawm cov ntses uas muaj roj tsawg xws li ntses, pike perch, cov carp ntau, saffron blue, hau thiab hau,
sab lauj kaub tais diav thiab zaub tais ua mov nyoos, ci, hau siav,
qe zaub mov tsis ntau tshaj ob rau ib hnub,
sab lauj kaub tais diav thiab tais diav ntawm legumes, cereals, nplej zom rau hauv qhov tsawg, thaum txo cov mov nyob hauv cov khoom noj,
qab zib thiab qaub, txiv hmab txiv ntoo qab zib - txiv qaub, txiv kab ntxwv, txiv ntoo Antonov, cranberries, liab currants, thiab lwm yam. Pub txog 200 g ib hnub,
kua mis nyeem qaub, kefir, tsev cheese txog 200 g ib hnub, mis nyuj tso cai los ntawm tus kws kho mob,
kas fes tsis muaj zog, tshuaj yej nrog mis nyuj, kua los ntawm cov txiv hmab txiv ntoo, txiv hmab txiv ntoo, txiv lws suav,
cov kua mis, cov kua ntsw uas tsis muaj ntsim ntawm cov zaub kua zaub nrog cov hauv paus, txiv lws suav puree, kua qaub,
zaub thiab butter hauv qhov nyiaj tsis ntau tshaj 40 g hauv ib hnub,
nws yog ib qho tsim nyog los qhia rosehip broth thiab brewer cov poov xab rau hauv cov khoom noj kom saturate nrog cov vitamins thiab minerals.

Kev noj haus rau cov ntshav qab zib hom 2, kom cov piam thaj tsis sawv, txwv tsis pub cov khoom lag luam hauv qab no:

qab ntsev, ntsim, ntsim, ntsim nqaij haus thiab khoom noj txom ncauj, nqaij npuas thiab roj mutton,
chocolate, khoom qab zib, ntau yam khoom qab zib thiab lwm yam khoom noj khoom haus, zib ntab, jam, mis nyuj khov thiab lwm yam khoom qab zib,
mustard thiab kua txob
cawv
qab zib
qhuav thiab tshiab txiv hmab, txiv tsawb.

Cov no yog cov lus qhia tseem ceeb rau kev noj zaub mov zoo ntawm cov ntshav qab zib. Cia li zoo siab thiab noj qab nyob zoo!

Noj cov zaub mov 9 rau hom ntshav qab zib hom 2: ntawv qhia zaub mov noj txhua lim piam

Khoom noj muaj haus ntshav qab zib 9 rau hom ntshav qab zib hom 2: ntawv qhia zaub mov rau ib lim tiam yuav yooj yim rau kev sib piv yog tias koj paub cov ntsiab cai ntawm kev noj zaub mov zoo. Mob ntshav qab zib tshwm sim vim tias tus txiav ua ntej tsis tuaj yeem tsim cov tshuaj insulin. Nws yog qhov hormone no ua lub luag haujlwm kom ntseeg tau tias cov piam thaj kom txaus rau hauv cov ntshav thiab nqus tau los ntawm lub cev.

Yog li, kev noj haus zaub mov tus lej 9 rau cov neeg mob ntshav qab zib, ua ntej txhua yam, yog qhov tsis suav nrog piam thaj.

Raws li cov khoom noj muaj ntshav qab zib kom tsim nyog, yuav tsum muaj kev ntsuas kom paub tseeb ntawm calories ib hnub twg. Zoo, yog tias tus kws kho mob tuaj yeem suav cov tshuaj noj kom ntau los ntawm cov calories uas tus neeg mob xav tau rau qee hom kev mob.

Tab sis kev noj zaub mov 9 lub rooj yog thoob plaws thiab haum rau yuav luag txhua tus neeg mob ntshav qab zib.

Dab tsi muab cov khoom noj ntawm cuaj lub rooj:

Li qub ntshav qab zib
Kev hloov yuag

Tseem Ceeb! Yog tias tus mob ntshav qab zib tsis ua rau nws txoj kev noj qab haus huv, tom qab ntawv tsis muaj kev kho mob, txawm hais tias muaj cov tshuaj zoo tshaj plaws, yuav pab tsim lub sijhawm ntawm kev zam txim thiab mloog zoo.

Yuav ua li cas ua zaub mov noj

Ua ib feem ntawm peb tes num, koj tuaj yeem nrhiav cov ntawv qhia zaub mov noj zaub mov noj ntshav qab zib hom 9 muaj ntshav qab zib hom 2 rau ib as thiv, download zaub mov txawv thiab ua tej yam qab txhua hnub. Nrog rau cov khoom noj kom zoo, nws muaj peev xwm tsim kom muaj cov txheej txheem hauv lub cev hauv lub cev.

Cov cai ntawm khoom noj khoom haus yooj yim:

1. Noj cov feem me, tsawg kawg tsib zaug hauv ib hnub. Sim noj thaum tib lub sijhawm txhua hnub,
2. Cov kev pabcuam yuav tsum tsis txhob loj,
3. Pluas mov kawg yuav tsum yog li ob teev ua ntej tus neeg mus pw,
4. Ua noj ua haus yog tsim nyog los ntawm kev rhaub los yog ci, ua noj hauv qhov cub,
5. Kib thiab haus luam yeeb yuav tsum tau muab pov tseg kom tag,
6. Yuav kom hloov qab zib, yog tias ua tau kuj yuav tsis kam ntsev,
7. Qhov nruab nrab ntawm cov calories tauj ib hnub yuav tsum tsis pub tshaj 2500 kcal,
8. Thawj lub lauj kaub tais diav tuaj yeem npaj rau ib theem me, muaj roj tsawg nqaij noj,
9. Koj tuaj yeem ntxiv qos yaj ywm rau kua zaub thiab borscht. Tab sis nws yog ib qho tseem ceeb uas yuav tsum tau txiav cov zaub ua hmoov nplej no thiab tom qab ntawd siv li ob teev dej (pauv dej li 30 feeb),
10. Tsis kam haus cawv thiab luam yeeb kiag li,
11. Noj cov khoom siv fiber ntau, uas yog lub luag hauj lwm rau kev nqus ntawm cov carbohydrates kom zoo,
12. Cov ncuav qab zib tuaj yeem thiab yuav tsum tau noj, tab sis nws zoo dua tsis txhob ua rau lawv, tab sis kom ua pa hauv ib lub thermos. Yog li lawv yuav maj mam zom, uas yuav muaj feem cuam tshuam rau cov metabolism hauv,
13. Nws yog ib qho tsim nyog yuav tsum haus txhua hnub ib thiab ib nrab litres dej dawb ntxiv rau lwm yam dej haus uas tso cai los ntawm kev noj haus,
14. Txiv hmab txiv ntoo thiab berries tsuas yog tuaj yeem noj qaub

nws yuav tsis yooj yim sau, vim tias muaj ntau ntawm kev txwv thiab ntau yam kev cai thaum xub thawj siab. Tab sis tag nrho cov ntsiab lus saum toj no siv rau kev noj qab haus huv thiab kev coj noj coj ua, uas tau pom zoo tsis yog rau ntshav qab zib, tab sis rau txhua tus neeg. Xws li cov zaub mov uas tsis muaj cov pluas noj ntxiv yuav pab ua kom lub cev hnyav.

Kuv tuaj yeem noj cov zaub mov li cas ntawm cov khoom noj muaj 9 kab lus:

• Cov zaub pob thiab zucchini, carrots thiab kua txob, zaub qhwv thiab txiv lws suav, • Txhua cov zaub ntsuab, • Cov txiv hmab txiv ntoo thiab cov txiv ntoo, • Nyuaj, txiv duaj, oatmeal thiab pob kws, • Cov khoom noj siv mis, tab sis nrog cov roj tsawg, • Cov cij duav, • Tsis muaj roj ntau yam ntawm cov nqaij, ntses thiab nqaij qaib,

Dab tsi yog txwv:

• Txhua yam khoom los ntawm cov hmoov nplej, • Qab zib thiab txhua yam khoom uas nws muaj, • Cov khoom lag luam ua tiav thiab hnyuv ntxwm, • Cov khoom qab zib, butter thiab roj qab rog, cov rog rog, • Khoom noj sai, cov kaus poom, • Khoom noj muaj ntsev ntau,

Ua zaub mov qab heev

Yog li nws tau txog lub sij hawm los tham txog cov zaub mov qab qab rau cov pluas noj ntshav qab zib 9 rau hom 2 ntshav qab zib. Ua zaub mov qab thiab txawv rau qhov tseeb.

Tseem Ceeb! Piv txwv, cov kev xaiv tau muab rau peb pluas noj nyob rau ib hnub, tab sis nco ntsoov nco ntsoov txog cov khoom noj txom ncauj. Ntawm lawv koj tuaj yeem them taus cov tsis muaj roj-yogurt, qaub txiv hmab txiv ntoo thiab zaub, cov txiv ntoo.

Them sai sai rau kev noj haus ntawm buckwheat nrog kefir rau ib lub lim tiam (tshuaj xyuas).

Hnub Monday:

1. Noj tshais. Zucchini fritters, tsis muaj roj qab zib qaub, tshuaj yej. 2. Noj su: Taum borsch, bran cij, taub dag puree. 3. Noj hmo: Hauv tsev cheese ncuav loj, nqaij qaib cutlet, lws suav.

Tuesday:

1. Noj tshais: Porridge hauv mis nrog millet, chicory. 2. Noj su: Kua zaub nrog meatballs, porridge los ntawm pearl barley, zaub xam lav nrog ntau hom zaub qhwv. 3. Noj hmo: Braised zaub qhwv nrog lws suav muab tshuaj txhuam, ib qho nqaij hau.

Hnub Wednesday:

1. Oatmeal thiab txiv hmab txiv ntoo stewed. 2. Kua zaub nrog millet thiab nqaij qaib nqaij, ib daim hlais qhob cij, dawb zaub qhwv schnitzel. 3. Zaub stew, hau qaib hau, hau rosehip berries hau hauv dej npau npau.

Hnub Thursday:

1. Zucchini caviar, yogurt ntuj thiab lub qe hau. 2. Sorrel kua zaub nrog qaub cream, taum hauv lws suav muab tshuaj nrog nceb. 3. Buckwheat nrog nqaij qaib, dos thiab carrots, zaub qhwv.

Hnub Friday:

1. Lub taum nrog lub pias, ib mug ntawm cocoa. 2. Kua zaub nrog peas, zrazy nrog cheese thiab nqaij. 3. Casserole raws li minced nqaij qaib thiab zaub paj.

Hnub Saturday:

1. Buckwheat porridge thiab nqaij. 2. Kua zaub taub dag puree, ob lub qe thiab zaub xam lav nrog tshiab cucumbers. 3. Cov nkoj Zucchini nrog cov nqaij minced.

Hnub Sunday:

1. Omelet, txiv ntoo jelly, cocoa. 2. Neeg tsis noj nqaij borsch nrog nceb. Nyias nrog seaweed, ntses stew nrog zaub. 3. Cov kua txob xyaw nrog nqaij thiab zaub. Tam sim no nws yuav yooj yim dua los lo rau kev noj haus 9 rau cov ntshav qab zib hom 2: cov ntawv qhia zaub mov rau lub lim tiam yog tsim los rau hauv txhua qhov tseem ceeb ntawm kev noj zaub mov zoo. Nco ntsoov los tsim tus cwj pwm ntawm kev noj zaub mov kom zoo, qhov no yuav tsuas txhim kho kev noj qab haus huv!

Yam ntshav qab zib hom 2: ntawv qhia zaub mov noj txhua lim piam

Nrog hom ntshav qab zib hom 2, kev ntshaus siab tshwm sim, thiab vim li ntawd lub cev tsis nqus cov piam thaj zoo.

Hauv cov ntshav qab zib tsis yog mob ntshav-insulin, kev noj zaub mov kom zoo, ua kom lub cev noj qab haus huv ua lub luag haujlwm tseem ceeb, uas yog cov qauv siv los kho cov mob me, vim tias hom ntshav qab zib hom 2 yog tsim los tiv thaiv cov keeb kwm ntawm qhov hnyav dhau.

Hauv cov qauv mob nyhav thiab mob hnyav, khoom noj khoom haus yog ua ke nrog kev siv cov ntsiav tshuaj qab zib thiab kev ua haujlwm ntawm lub cev.

Cov yam ntxwv muaj zaub mov zoo rau hom ntshav qab zib hom 2

Txij li cov ntshav qab zib uas tsis txuas rau insulin yog txuam nrog kev rog, lub hom phiaj tseem ceeb rau cov ntshav qab zib yuav tsum yog poob phaus. Thaum poob ceeb thawj, theem ntawm cov piam thaj hauv cov ntshav yuav maj mam poob, vim tias koj tuaj yeem txo cov kev noj cov kua qab zib.

Cov rog nqa cov hluav taws xob ntau, yuav luag ob zaug dhau ntawm cov protein thiab carbohydrate lub zog. Hauv qhov no, kev noj zaub mov kom muaj calorie tsawg noj los txo cov rog hauv lub cev.

Rau cov laj thawj no, koj yuav tsum tau ua raws li qee txoj cai:

Ua tib zoo nyeem cov lus qhia cov khoom ntawm daim ntawv lo, cov roj ntau npaum li cas ib txwm tshuaj nyob rau ntawd,
Ua ntej ua noj, tshem cov rog ntawm cov nqaij, tev los ntawm nqaij qaib,
Haus cov zaub tshiab ntau dua li muab rhaub (kom txog 1 kg hauv ib hnub), txiv hmab txiv ntoo tsis qab zib (300 - 400 gr.),
Sim tsis txhob ntxiv qaub qab zib lossis mayonnaise rau zaub nyoos kom tsis txhob ntxiv cov calories,
Nws yog qhov tsim nyog ua noj los ntawm stewing, ua noj, ci, tsis txhob kib hauv cov paj noob hlis,
Tsis suav cov chips, txiv ntseej los ntawm cov khoom noj.

Nrog ntshav qab zib hom 2, koj yuav tsum ua raws li lub sijhawm noj zaub mov:

Txog rau hnub koj yuav tsum tau haus cov zaub mov 5-6 zaug, hauv me me, feem me me, nyiam dua ntawm ib lub sijhawm,
Yog tias qhov kev xav txog kev tshaib plab ntawm cov zaub mov tseem ceeb, koj yuav tsum noj khoom txom ncauj, piv txwv li, cov kua txiv, ib khob kefir uas muaj roj tsawg.
Kev noj zaub mov kawg yuav tsum tsis pub dhau 2 teev ua ntej yuav mus pw,
Tsis txhob pluas tshais, vim nws yuav pab txhawb kom muaj suab thaj kom nyob thoob plaws hauv lub hnub,
Nws yog txwv tsis pub haus cawv, nws tuaj yeem ua rau ntshav qab zib tsawg (muaj cov piam thaj hauv dej qab zib),
Nws yog qhov tseem ceeb ntawm kev tswj hwm qhov loj me ntawm koj cov kev pab, rau cov phaj no tau muab faib ua ob ntu, zaub nyoos, zaub ntsuab (muaj cov roj ntoo) tau muab tso rau hauv ib ntu ntawm cov roj ntsha thib ob and thiab cov khoom noj ua ke.

Yam khoom noj ntshav qab zib hom 2

Tsim tau zoo nyob rau hauv kev ua lag luam ntawm cov tshuaj:

DiabeNot (tsiav tshuaj). Lawv tswj cov piam thaj ntau ntau thiab ib txwm ua cov insulin ntau ntxiv. Lawm, tsis muaj leej twg cancels cov pluas noj.

Hauv lub thawv muaj 2 hom tsiav tshuaj (saib daim duab) nrog lub sijhawm ua sib txawv. Thawj cov tshuaj ntsiav yaj sai sai thiab tshem tawm cov kev ua tsis zoo.

Qhov thib ob yog nqus tau qeeb thiab tswj tau cov xwm txheej dav dav.

Haus 2 zaug ib hnub - sawv ntxov thiab yav tsaus ntuj.

Cov khoom lag luam tso cai muaj:

Cov ntses muaj roj tsawg, nqaij (txog 300 gr.), Nceb (nce txog 150 gr.),
Cov rog qis lactic acid khoom
Txiv hmab txiv ntoo, zaub, thiab txuj lom uas pab txo qis qab zib thiab cov roj (txiv apples, txiv pears, kiwi, txiv kab ntxwv qaub, txiv qaub, taub dag, zaub qhwv thiab qhiav),
Cereals, cereals.

Cov khoom yuav tsum raug cais tawm ntawm kev noj haus:

Hmoov nplej, confectionery,
Caum, haus luam yeeb, de zaub mov,
Cov carbohydrates ceev ceev (khoom qab zib), hloov qab zib kom lawv,
Rog broths, butter,
Txiv hmab txiv ntoo - txiv quav ntswv nyoos, txiv pos nphuab, cov txiv hmab txiv ntoo qhuav - hnub tim, figs, raisins,
Kev haus cawv, cawv.

Yam 2 ntshav qab zib qis-carb cov zaub mov noj

Rau cov neeg mob hnyav dua, kev noj zaub mov kom tsawg-carb yog qhov ua tau zoo. Hauv chav kawm ntawm kev tshawb fawb, nws tau sau tseg tias yog tias muaj ntshav qab zib ib hnub yuav haus tsis ntau tshaj 20 grams. carbohydrates, tom qab 6 lub hlis cov ntshav qab zib yuav poob, thiab ib tug neeg yuav muaj peev xwm tsis kam lees siv yeeb tshuaj.

Kev noj zaub mov no haum rau cov neeg mob ntshav qab zib uas ua lub neej nquag. Tom qab ob peb lub lis piam los ua raws li kev saib xyuas kev noj haus, cov neeg mob tau txhim kho ntshav siab thiab lipid profile.

Feem ntau cov zaub mov tsis muaj carbohydrate tsawg:

1) Sab qab teb puam. Lub hom phiaj tseem ceeb ntawm cov khoom noj zoo li no yog kom kawm tswj kev xav ntawm kev tshaib plab, kom txo lub cev hnyav. Cov theem pib ntawm kev noj zaub mov nrog kev txwv nruj; nws raug tso cai kom noj tsuas yog cov protein thiab qee cov zaub. Hauv kauj ruam tom ntej, thaum lub luj pib poob, lwm yam khoom tau qhia. Cov no suav nrog: cov khoom siv ua cov roj (carbohydrates), cov nqaij ntshiv, cov txiv hmab txiv ntoo, cov khoom lactic acid.

2) Chaw Noj Tshuaj Kho Mob Mayo. Cov khoom tseem ceeb siv hauv cov zaub mov noj no yog kua roj hlawv roj.

Nws tau npaj los ntawm 6 lub taub hau ntawm dos, ob peb lub txiv lws suav thiab lub tswb ntsuab kua txob, lub taub hau me me ntawm cov zaub qhwv tshiab, ob peb lub ntsuas zaub zaub thiab ib pawg ntawm cov zaub ntsuab.

Cov kua zaub siav yuav tsum tau nyob hauv lub caij nrog kua txob kub (cayenne, chili), vim muaj cov ntsiab lus no ntawm cov roj ntsha tseem tau hlawv. Koj tuaj yeem haus cov kua zaub zoo li tsis muaj kev txwv, ntxiv ib lub txiv ntawm ib zaug.

3) Glycemic kev noj haus zoo. Noj zaub mov zoo li no yuav pab kom tsis txhob muaj ntshav qab zib cov ntshav tawm ntawm cov ntshav qabzib. Cov kev cai yooj yim yog tias 40% ntawm calories yuav tsum nkag mus rau hauv lub cev los ntawm kev tsim cov khoom noj sib xyaw kom hnyav.

Rau cov laj thawj no, kua txiv tau hloov nrog cov txiv hmab txiv ntoo tshiab, khob cij dawb - nrog cov nplej dawb, thiab lwm yam. Lwm 30% ntawm cov calories yuav tsum tau nqos los ntawm cov rog, yog li txhua hnub ib tus neeg uas muaj ntshav qab zib hom 2 yuav tsum haus cov nqaij ntshiv, ntses, thiab nqaij qaib.

Chav nyob qhob cij rau ntshav qab zib hom 2

Txhawm rau yooj yim ntawm kev suav ntawm cov calories, rau cov neeg muaj ntshav qab zib hom 2, lub rooj tshwj xeeb tau tsim, raws li koj tuaj yeem suav kom paub tseeb cov nqi ntawm cov zaub mov carbohydrates, nws tau raug hu ua lub khob cij ntsuas ntawm kev ntsuas (XE).

Lub rooj sib txig sib luag ntawm cov khoom los ntawm cov ntsiab lus carbohydrate, koj tuaj yeem ntsuas txhua yam khoom noj (mov ci, txiv av, txiv ntoo) hauv nws. Txhawm rau cov neeg mob ntshav qab zib los xam XE, koj yuav tsum nrhiav tus nqi ntawm cov carbohydrates ib 100 grams ntawm daim ntawv lo ntawm lub Hoobkas ntim ntawm cov khoom ntim, faib los ntawm 12 thiab kho los ntawm lub cev qhov hnyav.

Tus neeg mob ntshav qab zib yuav tsum ua raws noj haus thoob plaws nws lub neej. Tab sis nws yuav tsum muaj ntau haiv neeg thiab suav nrog txhua yam khoom noj muaj txiaj ntsig, piv txwv:

Hnub Monday THOV TXIM

Noj tshais	Noj tshais thib ob
Khob cij (25 gr.), 2 tbsp. barley diav (30g.), hau qe 4 tbsp. dia zaub tshiab zaub xam lav (120g.), Ntsuab tshuaj yej (200 ml.), Kua, tshiab lossis ci (100g.), 1 teaspoon ntawm cov roj zaub (5 g.)	Ncuav qab zib tsis qab zib (25 gr.), Tshuaj yej (250 ml.), Ana txiv tsawb (80g.).
Noj su	Muaj cov tshuaj yej siab
Khob cij (25 gr.), Borsch (200 ml.), Nqaij nyuj cutlet (70 gr.), Ob peb ntawm Kos duab. buckwheat groats (30 gr.), Zaub lossis txiv hmab txiv ntoo nyias (65 gr.), Cov txiv hmab txiv ntoo thiab kua txiv txiv (200 ml.)	Tag nrho cov nplej hmoov nplej (25 gr.), Zaub xam lav (65 gr.), Cov kua txiv lws suav (200 ml.)
Noj hmo	Noj hmo ob
Khob cij (25 gr.), Qos yaj ywm hau (100 gr.), Ib daig ntawm cov nqaij ntses muaj roj tsawg (165 gr.), Zaub xam lav (65 gr.), Kua (100 gr.)	Cov rog tsis muaj rog kefir (200 ml.), Ncuav qab zib tsis qab zib (25 gr.)

TUAJ HNUB, FRIDAY

Noj tshais	Noj tshais thib ob
Khob cij (25 gr.), Oatmeal (45 gr.), Ib daim luav stew (60 gr.), Zaub xam lav (60 gr.), Tshuaj yej nrog txiv qaub (250 ml.), Ib daim nyuaj ntawm cheese (30 gr.)
Noj su	Muaj cov tshuaj yej siab
Mov ci (50 gr.), Kua zaub nrog meatballs (200 ml.), 1 lub qos hau (100 gr.), Ib daig ntawm nqaij nyuj hau siav (60 gr.), 2 - 3 tbsp. dia zaub xam lav (60 gr.), Cov piam thaj tsis muaj txiv hmab txiv ntoo thiab txiv hmab txiv ntoo compote (200 ml.)	Txiv kab ntxwv (100 gr.), Blueberries (120 gr.)
Noj hmo	Noj hmo ob
Khob cij (25 gr.), Cov kua txiv lws suav (200 ml.), Zaub xam lav (60 gr.), Hnyuv ntxwm (30 gr.), Pob tawb dej (30 gr.)	Ncuav qab zib tsis qab zib (25 gr.), Tsawg Rog Kefir (200 ml.)

HNUB QUB, SATURDAY

Noj tshais	Noj tshais thib ob
Khob cij (25 gr.), Stewed ntses nrog zaub (60 gr.), Fresh zaub xam lav (60 gr.), Kas fes tsis muaj piam thaj (200 ml), Txiv tsawb (160 gr.), Ib daim nyuaj ntawm cheese (30 gr.)	2 pancakes (60 gr.), Tshuaj yej nrog txiv qaub, qab zib pub dawb (200 ml)
Noj su	Muaj cov tshuaj yej siab
Khob cij (25 gr.), Zaub kua zaub (200 ml.), Pob tawb dej (30 gr.), Braised nqaij qaib daim siab nrog dos (30 gr.), Zaub xam lav (60 gr.), Cov txiv ntoo thiab kua txiv ua tsis muaj qab zib (200 ml)	Txiv duaj (120 gr.), 2 lub txiv duaj (100 gr.)
Noj hmo
Khob cij (12 gr.), Ntses cutlet (70 gr.), Ncuav qab zib tsis qab zib (10 gr.), Txiv qaub tshuaj yej tsis muaj qab zib (200 ml), Zaub xam lav (60 gr.), Oatmeal (30 gr.)

HNUB YUG

Noj tshais	Noj tshais thib ob
3 dumplings nrog tsev cheese (150 gr.), Decaffeinated kasfes, qab zib (200 ml.), Cov txiv pos nphuab (160 gr.)	Khob cij (25 gr.), ¼ omelet (25 gr.), Zaub xam lav (60 gr.), Cov kua txiv lws suav (200 ml.)
Noj su	Muaj cov tshuaj yej siab
Khob cij (25 gr.), Pea kua zaub (200 ml), Nqaij qaib fillet nrog zaub (70 gr.), Ib daig ci kua txiv ncuav ci (50 gr.), 1/3 khob kua txiv (80 ml), Olivier zaub xam lav (60 gr.)	Fresh lingonberry (160 gr.), Txiv duaj (120 gr.)
Noj hmo	Noj hmo ob
Khob cij (25 gr.), Perlovka (30 gr.), Veal cutlet (70 gr.), Cov kua txiv lws suav (250 ml), Zaub lossis txiv hmab txiv ntoo nyias noj (30 gr.)	Khob cij (25 gr.), Muaj Rog Rog Kefir (200 ml)

Yam 2 ntshav qab zib uas ua zaub mov txawv

1) Taum kua zaub. Ua noj:

2 liv ntawm zaub kua zaub, ib txhais tes ntawm cov taum ntsuab,
2 qos yaj ywm, Zaub ntsuab, dos 1 lub taub hau.

Lub broth yog coj mus rau ib tug boil, finely tws dos, qos yaj ywm ntxiv. Boil rau 15 feeb, tom qab ntawd ntxiv cov taum. 5 feeb tom qab npau, tua lub tua hluav taws, ntxiv zaub ntsuab.

2) Noj cov kas fes kas fes nrog avocado. Nws yuav tsum:

2 txiv kab ntxwv, 2 avocados, 2 tbsp. dia ntawm zib mu
Kos duab. ib diav ntawm cocoa taum
4 diav ntawm cocoa hmoov.

Grate zest ntawm 2 txiv kab ntxwv rau ntawm grater, nyem qhov kua txiv. Hauv ib rab tshuaj, sib tov kua txiv kab ntxwv nrog kua txiv avocado, zib ntab, hmoov cocoa. Tso cov plaub ntug uas tau muab tso rau hauv lub khob ntim. Muab ib daim ntawm cov cocoa taum tso rau saum toj. Muab tso rau hauv lub tub yees, tom qab ib nrab ib teev dej khov yog npaj txhij.

3) Cov zaub ua hmoov nplej. Nws yuav tsum:

2 tswb kua txob, 1 dos,
1 zucchini, 1 lub qe, Cov zaub qhwv me,
2 txiv lws suav, Zaub tsib 500 ml.

Tag nrho cov khoom siv yuav tsum tau txiav mus rau hauv kab, muab tso rau hauv lub lauj kaub, ncuav dej thiab muab tso rau hauv qhov cub. Stew rau 40 feeb. ntawm 160 degrees.

Noj cov ntshav qab zib hom 2 - yuav noj dab tsi

Ntawm qhov tseem ceeb hauv kev ua txhaum cov piam thaj hauv kev noj zaub mov yog cov khoom noj tshwj xeeb. Nws yuav tsum muab cov tshuaj kom txaus rau hauv cov neeg mob lub cev. Nws yog tsim nyog sau cia tias mob ntshav qab zib hom 2 mob ntshav qab zib mellitus tuaj yeem kho qee zaum nrog kev kho mob kev noj haus.

Txhua tus neeg mob ntshav qab zib yuav tsum tuaj yeem suav cov khob cij hauv cov zaub mov noj (raws li cov ntxhuav tshwj xeeb) los sau cov ntawv qhia kabmob ntshav qab zib. Ntxiv rau, cov kws kho mob pom zoo kom lawv cov neeg mob khaws cov zaub mov noj kom lawv thiaj paub qhov ua rau muaj kev tawm tsam ntawm hypo lossis hyperglycemia thiab hloov kho kev noj zaub mov lossis hloov chaw noj tshuaj.

Noj qab zib rau cov ntshav qab zib

Cov neeg muaj ntshav qab zib hom 2 yuav tsum ua raws li cov qauv qhia kev noj zaub mov no:

Koj tsis tuaj yeem tshaib plab, kev noj zaub mov kom tsawg txhua hnub rau cov poj niam yuav tsum tsis pub tsawg dua 1200 kcal, rau txiv neej - 1600 kcal. Qhov nruab nrab siv tau cov ntsiab lus tsis zoo yuav tsum tau tham nrog koj tus kws kho mob lossis tus kws qhia noj zaub mov, txij li txiav txim siab los ntawm qhov muaj thiab qhov hnyav tshaj hauv tus neeg mob thiab nws lub cev qoj ib ce.
Ua kom tiav tawm ntawm cov khoom noj tsis tau yooj yim (carbohydrate, fructose). Lawv pom nyob hauv ntau hauv cov qab zib zoo tib yam, qab zib, khoom qab zib, pob zeb, chocolate, zib ntab, kua txiv (tshwj xeeb yog cov kua txiv) thiab qee cov txiv ntoo (txiv tsawb, txiv quav ntswv nyoos, persimmons, txiv hmab txiv ntoo qhuav). Cov piam thaj tuaj yeem hloov nrog sorbitol, xylitol thiab lwm yam khoom zoo sib xws, tab sis lawv kuj yuav tsum tsis txhob raug ua phem.
Nws raug tso cai suav nrog thiab txiv hmab txiv ntoo thiab txiv hmab txiv ntoo (tshwj tsis yog cov uas tau qhia saum toj saud) hauv cov khoom noj tsawg tsawg hauv kev noj haus cov kab mob ntshav qab zib mellitus - tsis ntau dua 200-300 g ib hnub
Qhov chaw tseem ceeb hauv kev noj haus ntawm cov neeg muaj ntshav qab zib hom 2 yuav tsum tau muab rau cov khoom noj sib xyaw ua kom zoo - zaub mov, zaub (taub dag yog qhov tseem ceeb heev), tsis suav nrog cov qos yaj ywm (nws tau pom zoo kom txo nws cov khoom kom tsawg li tsawg). Siv cereals ntawm tus nqi ntawm 3 tbsp. hauv daim ntawv nyoos tauj ib hnub, cov zaub tuaj yeem noj tau txog 800 g.
Txwv txiav cov ncuav uas siv rau 2 lub ncuav ib hnub, xaiv ntau hom ntawm cov nplej.
Muab qhov nyiam ua rau cov nqaij ntshiv thiab ntses. Nws yog ib qho tsim nyog kom tsis kam cov hnyuv ntxwm, hnyuv ntxwm, pastes, zaub mov kaus poom, cov khoom tiav ib nrab. Nws raug nquahu kom tshem tawm cov rog thiab tawv nqaij los ntawm nqaij.
Ua raws li kev noj haus rau cov ntshav qab zib, nws yuav tsum nco ntsoov tias nplej zom tuaj yeem noj tsis ntau tshaj 2 zaug hauv ib lub lis piam. Hauv qhov no, koj yuav tsum xaiv cov khoom uas tau ua los ntawm durum nplej.
Thaum noj zaub mov, nws yog ib qho tseem ceeb kom tsis txhob hnov qab txog cov zaub protein, piv txwv li, cov uas pom hauv taum pauv, kua zaub.
Cov roj zaub rau cov ntshav qab zib tau pom zoo nyob rau hauv cov nyiaj ntawm 2-3 tablespoons ib hnub.
Tsis txhob tso tawm cov qe los ntawm kev noj haus, tab sis txwv tsis pub 2-3 mus rau ib lub lim tiam.
Khoom noj siv mis xaiv cov roj tsawg, tsis ua phem rau qab zib thiab qab zib.
Cov zaub mov yuav tsum tau muab rhaub, ci, ci.
Ua cov kua zaub rau hauv dej los yog nqaij qaib theem nrab (thawj zaug nqaij yuav tsum tau muab rhaub kom npau npau li 10-15 feeb thiab nqus dej, qhov thib ob yuav tsum ua kom txog thaum kev sib tw).
Cov neeg mob ntshav qab zib yuav tsum sim ua zaub mov feem, ntawd yog, noj me ntsis, tab sis ntau zaus (5-6 zaug).

Qauv qhia txog cov ntshav qab zib rau lub hnub

Saib xyuas cov kev noj haus rau hom ntshav qab zib hom 2, koj tuaj yeem lo rau cov zaub mov yooj yim, hloov pauv hauv nws cov khoom lag luam los ntawm kev tso cai.

Pluas tshais - oatmeal porridge, qe. Mov ci Kas fes
Khoom txom ncauj - ntuj yogurt nrog berries.
Noj su - zaub kua zaub, nqaij qaib mis nrog zaub xam lav (los ntawm beets, dos thiab txiv ntseej roj) thiab stewed zaub qhwv. Mov ci Compote.
Noj txom ncauj - muaj roj tsawg hauv tsev cheese. Tshuaj yej
Noj hmo - hake ci hauv qab zib, zaub zaub xas lav (dib, txiv lws suav, tshuaj ntsuab lossis lwm yam zaub raws caij nyoog) nrog roj zaub. Mov ci Cawb
Qhov noj hmo thib ob (ob peb teev ua ntej yuav mus pw) - ntuj yogurt, ci kua.

Cov lus qhia no yog qhov dav dav, vim txhua tus neeg mob yuav tsum muaj nws tus kheej mus kom ze. Cov kev xaiv ntawm cov zaub mov noj yog nyob ntawm lub xeev ntawm tib neeg kev noj qab haus huv, hnyav, glycemia, kev siv lub cev thiab muaj cov kab mob concomitant.

Ntxiv rau kev noj zaub mov tshwj xeeb, ob leeg hluas thiab laus cov neeg mob ntshav qab zib xav tau kev tawm dag zog txaus. Hauv cov ntshav qab zib tsis muaj tshuaj insulin, qhov no tseem ceeb heev vim tias ntau tus neeg mob xav kom yuag poob.

Noj hom mob ntshav qab zib hom 2: cov lus lag luam

Hauv kev kho mob ntshav qab zib, ntau yam yog nyob ntawm qhov muaj pes tsawg leeg thiab kev noj haus.Cia wb mus saib seb hom zaub mov twg koj tuaj yeem noj nrog hom 2 ntshav qab zib. Cov kab lus koj tuaj yeem ua, koj tuaj yeem ua dab tsi tsis tuaj yeem, tswj hwm cov lus qhia thiab cov tsos mob ntshav qab zib, uas koj yuav tsum tau ntsib kws kho mob nrog - koj yuav pom tag nrho cov lus hauv tsab xov xwm.

Lub ntsiab tsis ua hauj lwm nrog cov pathology no yog qhov nqus tsis zoo ntawm cov piam thaj hauv lub cev. Mob ntshav qab zib, uas tsis tas yuav muaj kev pab hloov ntshav insulin mus tas sim neej, yog qhov kev xaiv ntau tshaj plaws. Nws yog hu ua "tsis-insulin-dependant", lossis hom 2 mob ntshav qab zib.

Kab lus no qhia txog kev noj zaub mov kom txhob muaj carb ntau rau cov ntshav qab zib hom 2. Qhov no tsis yog qhov zoo li lub rooj noj zaub mov ntawm cov zaub mov 9, uas tsuas muaj "carbohydrates ceev" xwb, tab sis "qeeb" uas tseem tshuav (piv txwv li, ntau hom qhob cij, cereals, qoob loo hauv paus).

Alas, nyob rau theem ntawm kev paub txog ntshav qab zib tam sim no, peb yuav tsum lees paub tias cov khoom noj zoo li qub 9 tsis txaus nyob hauv nws qhov kev ncaj ncees rau cov khoom noj carbohydrates. Qhov kev kaw lus mos ntawm cov kev txwv no yog suav qhov kev tawm tsam ntawm cov txheej txheem pathological hauv hom 2 ntshav qab zib.

Nkag siab txog qhov tseem ceeb hais txog koj tus mob!

Lub hauv paus ua rau cov teeb meem tshwm sim nrog tus mob ntshav qab zib hom 2 yog qhov siab ntawm insulin hauv cov ntshav. Nquag ua kom sai thiab ntev ntev yog qhov ua tau tsuas yog nrog txoj kev noj zaub mov kom tsis muaj carb tsawg, thaum kev noj cov zaub mov carbohydrates los ntawm cov khoom noj raug txo kom tsawg li ntau tau.

Thiab tsuas yog tom qab stabilization ntawm qhov ntsuas tau yog qee qhov kev so tau. Nws txhawj xeeb txog cov nqaim ntawm cereals, nyoos lub hauv paus qoob loo, khoom noj muaj mis - los ntawm kev tswj cov ntshav qabzib (!).

Xav mus ncaj rau lub rooj noj mov raug cai?
Nyem taw tes 3 rau hauv kab lus hauv qab no. Lub rooj yuav tsum luam tawm thiab dai rau hauv chav ua noj.
Nws qhia cov npe kom ntxaws txog yam zaub mov koj tuaj yeem noj nrog cov ntshav qab zib hom 2, uas yooj yim thiab tsim qauv zoo nkauj.

Tau txais txiaj ntsig los ntawm kev tsim cov zaub mov muaj carb tsawg

Yog tias pom muaj ntshav qab zib hom 2 thaum ntxov, cov zaub mov zoo li no yog kev kho mob tiav. Txo cov carbohydrates rau qhov tsawg kawg nkaus! Thiab koj tsis tas yuav haus “hom tshuaj nyob rau hauv tes”.

Qhov insidiousness ntawm tus kab mob metabolic yog dab tsi?

Nws yog ib qho tseem ceeb kom nkag siab tias kev tawg tshwm sim cuam tshuam rau txhua hom metabolism, tsis yog cov khoom noj kom rog. Cov hom phiaj tseem ceeb rau cov ntshav qab zib yog cov hlab ntshav, qhov muag thiab lub raum, nrog rau lub siab.

Lub neej tom ntej txaus ntshai rau tus neeg mob ntshav qab zib uas tsis tuaj yeem hloov pauv kev noj haus yog neuropathy ntawm qhov qis qis, suav nrog kev ua paug thiab txiav, qhov muag tsis pom kev, mob atherosclerosis, thiab qhov no yog txoj hauv kev ncaj qha rau lub plawv nres thiab mob hlab ntsha tawg. Raws li kev txheeb cais, cov xwm txheej no ntawm thaj tsam nruab nrab siv sijhawm txog 16 xyoo ntawm lub neej nyob hauv cov neeg mob ntshav qab zib tsis zoo.

Kev noj zaub mov kom zoo thiab kev txwv tsis pub muaj kev ua kom rog ntawm lub cev yuav ua kom cov qib insulin nyob ruaj hauv cov ntshav. Qhov no yuav muab cov metabolism hauv qhov tseeb hauv cov ntaub so ntswg thiab txo qhov kev pheej hmoo ntawm cov teeb meem loj.

Los ntawm txoj kev, metformin - ib qho tshuaj noj ntau rau tus mob ntshav qab zib hom 2 - twb tau kawm nyob rau hauv cov voj voog scientific uas yog ib qho muaj peev xwm tiv thaiv loj tiv thaiv kev tiv thaiv kab mob senile, txawm tias cov neeg noj qab haus huv.

Cov ntsiab lus txog kev noj haus thiab xaiv zaub mov

Puas yog koj ntshai tias qhov kev txwv yuav ua rau koj cov zaub mov tsis qab? Cov npe ntawm cov khoom pom zoo rau cov ntshav qab zib hom 2 yog qhov dav heev. Koj tuaj yeem xaiv los ntawm nws lub qhov ncauj-xaiv kev xaiv rau cov khoom noj uas muaj txiaj ntsig thiab ntau yam.

Kuv tuaj yeem noj cov khoom noj twg uas muaj ntshav qab zib hom 2?

Plaub pawg khoom lag luam.

Txhua yam nqaij, nqaij qaib, ntses, qe (tag nrho!), Nceb. Cov tom kawg yuav tsum tau txwv yog tias muaj teeb meem nrog lub raum.

Raws li kev siv cov protein 1-1.5 g ib 1 kg ntawm lub cev hnyav.

Lawv muaj txog li 500 gram ntawm cov zaub uas muaj cov ntsiab lus zoo nyob rau hauv fiber ntau, tejzaum nws nyoos (zaub nyoos, smoothies). Qhov no yuav muab qhov kev xav uas ruaj khov uas ua tau zoo thiab muaj lub plab zom mov kom huv.

Hais tsis tas yuav txav cov rog. Hais tias "Yog!" Rau cov roj ntses thiab roj zaub, qhov twg omega-6 tsis ntau tshaj 30% (alas, cov paj noob hlis uas muaj npe nrov thiab cov roj pob kws tsis siv rau lawv).

Cov txiv hmab txiv ntoo tsis qab zib thiab cov txiv ntoo muaj GI tsawg

Tsis pub ntau tshaj 100 gram nyob rau ib hnub. Koj txoj haujlwm yog xaiv cov txiv hmab txiv ntoo nrog glycemic index txog li 40, qee zaus - txog 50.

Txij li 1 txog 2 r / vas thiv, koj tuaj yeem noj cov khoom qab zib (raws li stevia thiab erythritol). Nco ntsoov cov npe! Tam sim no nws yog qhov tseem ceeb rau koj nco ntsoov tias cov txiv qab zib nrov tshaj plaws yog qhov txaus ntshai rau koj kev noj qab haus huv.

Peb ib txwm coj mus rau hauv tus account glycemic index

Tus neeg mob ntshav qab zib yog qhov tseem ceeb rau kev nkag siab lub tswv yim ntawm "glycemic index" ntawm cov khoom. Tus lej no qhia rau tus neeg nruab nrab cov tshuaj tiv thaiv rau cov khoom lag luam - cov piam thaj hauv cov ntshav nce siab npaum li cas tom qab noj.

GI tau txhais rau txhua yam khoom. Muaj peb qhov gradations ntawm qhov ntsuas.

Siab GI - txij li 70 txog 100. Tus mob ntshav qab zib yuav tsum tsis suav cov khoom lag luam ntawd.
Qhov txiaj ntsig GI yog li ntawm 41 txog 70. Kev noj haus tsis txaus nrog kev ua kom tiav ntawm cov piam thaj hauv cov ntshav tsis tshua muaj, tsis pub ntau tshaj li 1/5 ntawm tag nrho cov zaub mov noj ib hnub, hauv kev sib xyaw nrog lwm cov khoom lag luam.
Qis GI - txij li 0 txog 40. Cov khoom lag luam no yog lub hauv paus ntawm kev noj haus rau cov ntshav qab zib.

Dab tsi nce GI ntawm ib yam khoom?

Culinary processing nrog "inconspicuous" carbohydrates (sib sau!), Kev nkag siab ntawm cov zaub mov carb siab, qhov kub ntawm kev ua zaub mov noj.

Yog li, steamed cauliflower tsis tsum kom tsis txhob muaj glycemic. Thiab nws tus neeg nyob ze, kib hauv breadcrumbs, yog tsis qhia rau cov neeg mob ntshav qab zib.

Lwm cov piv txwv. Peb tsis txaus ntseeg GI zaub mov noj, nrog noj mov nrog cov zaub mov uas muaj cov protein ntau uas muaj zog. Zaub xam lav nrog nqaij qaib thiab avocado nrog berry sauce - ib qho khoom noj pheej yig rau ntshav qab zib. Tab sis cov txiv zoo li qub, whipped hauv seemingly "khoom qab zib tsis muaj khoom qab zib" nrog txiv kab ntxwv, tsuas yog ib diav ntawm zib ntab thiab qaub cream - qhov no yog qhov kev xaiv tsis zoo.

Tsis txhob ntshai cov rog thiab kawm xaiv cov zaub mov zoo

Txij li thaum kawg ntawm lub xyoo pua xeem, tib neeg tau maj mus tua cov rog hauv cov zaub mov. Cov lus qhia tias "tsis mob ntshav siab!" Tsuas yog cov menyuam yaus tsis paub xwb. Tab sis dab tsi yog qhov tshwm sim ntawm kev sib ntaus no? Kev ntshai ntawm cov rog tau ua rau muaj kev nce ntxiv hauv cov ntshav tuag txaus (kev mob plawv, mob hlab ntsha tawg, mob ntsws txhaws) thiab kev nthuav dav ntawm kab mob kev vam meej, nrog rau mob ntshav qab zib thiab mob atherosclerosis nyob rau peb sab saum toj.

Qhov no yog vim qhov tseeb hais tias kev noj haus ntawm cov nqaijrog trans los ntawm hydrogenated cov roj zaub tau nce ntau thiab muaj cov zaub mov tsis zoo rau cov zaub mov ntau dhau ntawm omega-6 fatty acids. Zoo omega3 / omega-6 piv = 1: 4. Tab sis nyob rau hauv peb kev noj haus ib txwm muaj, nws nce mus txog 1:16 lossis ntau dua.

Koj txoj haujlwm yog los xaiv cov rog zoo. Kev qhia txog omega-3s, ntxiv rau ntawm omega-9s, thiab kev txo qis ntawm omega-6 yuav pab ua kom koj cov zaub mov noj kom sib raug zoo. Piv txwv, ua kom cov txiv ntseej roj txias nias ua cov roj tseem ceeb hauv cov tais txias. Tshem cov rog cov roj kom huv. Yog tias kib, tom qab ntawd ua rau txiv maj phaub roj, nws tiv taus cov cua sov ntev.

Cov lus khoom koj tuaj yeem thiab tsis tau

Ib zaug ntxiv peb ua ib qho tshwj tseg. Cov npe hauv cov lus qhia tsis yog saib txog kev noj zaub mov kom yuag (cov zaub mov noj kom zoo nkauj 9 lub rooj), tab sis cov khoom noj muaj zaub mov muaj hnub nyoog tsawg rau cov ntshav qab zib hom 2.

Kev noj cov protein ib txwm - 1-1.5 g ib kg ntawm qhov hnyav,
Nqaij li qub lossis ntau dua ntawm cov rog kom zoo,
Ua tiav kev tshem tawm cov khoom qab zib, cereals, nplej zom thiab mis nyuj,
Qhov kev txo qis rau cov hauv paus qoob loo, legumes thiab kua txiv cov khoom muaj kua mis.

Nyob rau thawj theem ntawm kev noj haus, koj lub hom phiaj rau kev ua kom tau carbohydrates yog kom tsis pub dhau 25-50 grams tauj ib hnub.

Rau qhov yooj yim, lub rooj yuav tsum dai hauv chav ua noj ntawm cov ntshav qab zib - tom ntej no yog cov ntaub ntawv hais txog glycemic Performance index ntawm cov khoom lag luam thiab cov ntsiab lus calorie ntawm cov zaub mov txawv tshaj plaws.

Khoom	Noj tau	Muaj tsawg tsawg (1-3 r / vas thiv) nrog ruaj khov piam thaj qhov tseem ceeb rau ib hlis
Cereals	Cov roj ntsuab buckwheat steamed nrog dej npau npau thaum hmo ntuj, quinoa: 1 zaub mov ntawm 40 grams ntawm cov khoom qhuav 1-2 zaug hauv ib lub lis piam. Hauv qab tswjhwm ntawm cov ntshav qab zib tom qab 1.5 teev. Yog tias koj kho qhov sawv ntawm thawj los ntawm 3 mmol / l lossis ntau dua - tsis suav cov khoom.
Cov zaub, hauv paus zaub, zaub ntsuab, taum	Txhua cov zaub uas tuaj saum av. Zaub pob ntawm txhua hom (dawb, liab, zaub cob pob, zaub paj, kohlrabi, Zaub pob), cov tshuaj ntsuab tshiab, suav nrog txhua hom nplooj ntoo (vaj zaub ntsuab, arugula, thiab lwm yam), txiv lws suav, dib, zucchini, tswb kua txob, artichoke, taub dag, asparagus , ntsuab taum, nceb.	Raw carrots, celery hauv paus, radish, Jerusalem artichoke, turnip, radish, qos qos. Taum dub, lentils: 1 zaub mov ntawm 30 gram ntawm cov khoom qhuav 1 r / vas thiv. Hauv qab tswjhwm ntawm cov ntshav qab zib tom qab 1.5 teev. Yog tias koj kho qhov sawv ntawm thawj los ntawm 3 mmol / l lossis ntau dua - tsis suav cov khoom.
Txiv Hmab Txiv Ntoo txiv ntoo qab zib	Avocado, txiv qaub, txiv cranberries. Muaj feem tsawg, txiv pos nphuab, txiv pos nphuab, blackberries, raspberries, liab currants, gooseberries. Faib rau 2 koob tshuaj thiab nrog cov protein thiab cov rog. Qhov kev xaiv zoo yog kua ntses los ntawm cov txiv hmab txiv ntoo rau zaub nyoos thiab nqaij.	Tsis ntau tshaj 100 g / hnub + tsis yog rau lub plab khoob! Cov txiv hmab txiv ntoo (blackcurrant, blueberries), plum, dib liab, txiv kab ntxwv qaub, txiv moj coos, figs, apricots, txiv ntseej, cov txiv duaj, qab zib thiab qaub txiv av.
Caij, txuj lom	Kua txob, cinnamon, txuj lom, tshuaj ntsuab, mustard.	Cov ntaub qhwv qhuav qhuav, cov txiv ntseej roj mayonnaise, cov avocado.
Khoom noj siv mis thiab chees	Tsev cheese thiab qaub cream ntawm cov roj cov ntsiab lus. Kev sib tw dag. Tsawg tsawg dua, cream thiab butter.	Brynza. Qaub-mis haus cov dej qab zib cov ntsiab lus zoo (los ntawm 5%), nyiam dua hauv tsev cov poov xab: 1 khob ib hnub, nws zoo dua tsis niaj hnub.
Ntses thiab nqaij ntses	Tsis loj (!) Hiav txwv thiab dej ntses. Squid, cw, crayfish, qwj, kab noog.
Cov Nqaij, Cov Qe thiab Cov Khoom Nqaij	Tag nrho lub qe: 2-3 pcs. ib hnub. Nqaij qaib, qaib cov txwv, nqaij qaib, luav, nqaij tawv, nqaij nyuj, nqaij npuas, nqaij los ntawm tsiaj thiab noog (plawv, mob siab, plab).
Lub cev rog	Hauv cov zaub nyoos, txiv ntseej, txiv laum huab xeeb, almond txias nias. Txiv maj phaub (nws yog qhov zoo dua rau hauv kib hauv cov roj no). Ntuj butter. Roj ntses - raws li kev noj haus. Cod mob siab. Tsawg muaj ntau, rog thiab yaj roj.	Fresh linseed (alas, cov roj no tau sai oxidized thiab qis dua omega hauv cov roj ntses hauv bioavailability).
Cov khoom qab zib	Cov khoom lav thiab khov cov khoom qab zib los ntawm cov txiv hmab txiv ntoo nrog GI tsawg (txog 40). Tsis pub ntau tshaj 100 gram nyob rau ib hnub. Tsis muaj qab zib ntxiv, fructose, zib ntab!	Txiv hmab txiv ntoo jelly tsis muaj suab thaj los ntawm cov txiv hmab txiv ntoo nrog GI txog 50. Tsaus chocolate (cocoa los ntawm 75% thiab siab dua).
Ci	Ncuav qab zib tsis qab zib nrog buckwheat thiab noob txiv hmoov. Fritters ntawm quinoa thiab cov hmoov nplej buckwheat.
Khoom qab zib	Tsaus chocolate (tiag tiag! Los ntawm 75% cocoa) - tsis pub dhau 20 g / hnub
Ceev cov noob	Almonds, walnuts, hazelnuts, cashews, pistachios, sunflower thiab cov noob taub dag (tsis pub ntau tshaj 30 grams tauj ib hnub!). Cov txiv ntoo thiab cov noob ua hmoov (almond, txiv maj phaub, chia, thiab lwm yam)
Dej qab zib	Tshuaj yej thiab ntuj (!) Kas fes, dej ntxhia tsis muaj roj. Instant khov khov chicory dej haus.

Dab tsi tsis tuaj yeem noj nrog hom 2 mob ntshav qab zib?

Txhua cov khoom ci ci thiab khoom ci ci tsis tau teev nyob hauv cov lus,
Ncuav qab zib, marshmallows, marshmallows thiab lwm yam kev sib tsoo, khoom qab zib, ncuav pastries, thiab lwm yam.

Zib ntab, tsis teev chocolate, khoom qab zib, ntuj - dawb qab zib,
Qos yaj ywm, carbohydrates kib hauv breadcrumbs, zaub, feem ntau cov zaub hauv paus, tshwj tsis yog raws li tau hais los saum no,
Kav mayonnaise, ketchup, kib hauv cov kua zaub nrog hmoov thiab txhua cov kua ntsw raws nws,
Cov mis nyuj, ntim cov mis nyuj khov (yog!), Cov khoom tom khw sau cia “mis nyuj”, vim tias Cov no yog cov suab thaj thiab trans nqaijrog,
Txiv Hmab Txiv Ntoo, cov txiv ntoo uas muaj GI siab heev: txiv tsawb, txiv hmab, txiv ntoo, txiv puv luj, txiv duaj, dib liab, qab zib, txiv puv luj,
Cov txiv hmab txiv ntoo qhuav thiab txiv hmab txiv ntoo candied: figs, qhuav apricots, hnub tim, raisins,
Yuav cov hnyuv ntxwm, hnyuv ntxwm, thiab lwm yam, qhov twg muaj hmoov txhuv nplej siab, cellulose thiab qab zib,
Paj noob hlis thiab roj pob kws, ib qho roj ntxiv, roj qab rog,
Cov ntses loj, cov kaus poom roj, cov ntses haus thiab cov nqaij nruab deg, cov khoom noj txom ncauj ua kom qab ntsev, nrov nrog npias.

Tsis txhob maj los txhuam koj cov zaub mov vim muaj kev txwv nruj!

Yog lawm, txawv. Yog lawm, tsis muaj mov noj txhua. Thiab txawm tias buckwheat tsis pub siv rau thawj theem. Thiab tom qab ntawd lawv muab kom paub txog cov khoom noj tshiab thiab cov khoom xyaw tshiab. Thiab lawv yaum kom delve rau hauv cov khoom muaj pes tsawg leeg. Thiab cov roj tau teev txawv txawv. Thiab lawv hais tawm lub hauv paus ntsiab lus txawv txawv - "koj tuaj yeem rog, saib xyuas kev noj qab haus huv" ... Kev ntxhov siab tsis meej, tab sis yuav ua li cas nyob ntawm cov zaub mov zoo li ntawd.

Nyob zoo thiab ntev! Cov khoom noj khoom haus uas xav tau yuav ua haujlwm rau koj hauv ib hlis.

Nyiaj tshwj xeeb: koj yuav noj ntau zaus zoo dua li cov phooj ywg uas mob ntshav qab zib tseem tsis tau nias, tos koj cov xeeb ntxwv thiab muaj feem yuav muaj txoj sia ntev.

Coob tus neeg muaj kev pheej hmoo rau tus kab mob no (ntawm lawv yog peb cov khoom noj qab zib thiab hmoov, nrog cov rog tsis zoo thiab tsis muaj protein ntau).

Tab sis tus kab mob feem ntau tshwm sim hauv cov neeg laus thiab cov neeg laus, thaum lwm cov tsis muaj zog txaus tsim nyob rau hauv lub cev.

Yog tias tswj tsis tau, ntshav qab zib yuav ua rau lub neej luv thiab tua nws ua ntej hnub kawg.

Nws tawm tsam tag nrho cov hlab ntsha, lub siab, lub siab, yuav tsis pub kom poob phaus thiab thuam kev ua lub neej zoo. Txiav txim siab kom tsis txhob muaj carbohydrates rau qhov tsawg kawg nkaus! Qhov tshwm sim yuav thov koj.

Yuav tsim cov khoom noj li cas rau hom ntshav qab zib hom 2

Thaum tsim cov khoom noj muaj txiaj ntsig rau cov ntshav qab zib, nws tau txais txiaj ntsig los soj ntsuam yam khoom twg thiab cov txheej txheem kev ua kom lub cev tau txais txiaj ntsig ntau tshaj plaws.

Kev ua zaub mov noj: ua noj, ci, ua noj.
Tsis yog - nquag kib hauv cov paj noob hlis thiab muaj ntsev ntau!
Txheeb xyuas cov khoom plig zoo ntawm cov xwm, yog tias tsis muaj contraindications los ntawm lub plab thiab cov hnyuv. Piv txwv li, noj li ntawm 60% ntawm cov zaub thiab txiv hmab txiv ntoo tshiab, thiab 40% tso rau ntawm qhov cua sov.
Ua tib zoo xaiv cov ntses (hom loj me me tiv cov mercury ntau dhau).
Peb kawm txog qhov phom sij ntawm feem ntau cov khoom qab zib.
Peb txhawb lub zog kev noj haus nrog kev ua kom muaj fiber ntau (zaub qhwv, psyllium, fiber ntau).
Peb ntxiv cov zaub mov zoo nrog omega-3 fatty acids (cov roj ntses, cov ntses liab me).
Tsis muaj cawv! Cov calories tsis txaus = Cov ntshav qog ntshav qis, qhov teeb meem phom sij thaum muaj cov tshuaj insulin hauv ntshav ntau thiab cov piam thaj tsawg tsawg. Kev phom sij ntawm tsaus muag thiab nce toj siab ntawm lub hlwb. Hauv kev kis hnyav - txog li coma.

Thaum twg thiab hov ntau noj thaum nruab hnub

Qhov feem ntawm cov khoom noj thaum nruab hnub - los ntawm 3 zaug hauv ib hnub, nyiam dua nyob rau tib lub sijhawm,
Tsis muaj - noj hmo lig! Pluag mov kawg - 2 teev ua ntej yuav mus pw,
Yog - rau qhov noj tshais txhua hnub! Nws pab ua kom ruaj khov ntawm cov kua dej hauv cov ntshav,
Peb pib noj mov nrog zaub xam lav - qhov no khaws rov qab insulin thiab sai txaus siab qhov kev xav ntawm kev tshaib plab, uas yog qhov tseem ceeb rau qhov yuav tsum tau ua kom yuag poob hauv hom 2 mob ntshav qab zib.

Yuav ua li cas siv ib hnub yam tsis muaj kev tshaib plab thiab dhia hauv insulin hauv cov ntshav Npaj ib lub tais loj ntawm zaub xam lav thiab 1 daim ntawv qhia nrog cov nqaij ci - los ntawm tag nrho cov khoom lag luam rau hnub. Los ntawm cov tais diav no peb tsim pluas tshais, noj su, noj hmo, zoo xws li ntim. Cov khoom noj txom ncauj (khoom noj txom ncauj yav tav su thiab tshais thib 2) rau xaiv los ntawm - ib lub tais ntawm cov cw siav (nphoo nrog dej txiv roj thiab kua txiv qaub), tsev cheese, kefir thiab txiv ntoo ntawm tes.

Cov hom no yuav tso cai rau koj kom sai sai, rov zoo dua poob thiab tsis dai rau hauv chav ua noj, tu siab rau cov zaub mov txawv li ib txwm siv.

Peb tau piav qhia txog cov txheej txheem kev ua haujlwm yuav ua li cas los tsim cov zaub mov noj muaj txiaj ntsig zoo rau cov ntshav qab zib. Thaum koj muaj lub rooj ua ntej koj lub qhov muag, yam zaub mov koj tuaj yeem noj nrog tus mob ntshav qab zib hom 2, nws tsis yooj yim los tsim cov zaub mov qab thiab ntau yam.

Ntawm nplooj ntawv ntawm peb lub vev xaib peb tseem yuav npaj cov zaub mov noj rau cov neeg mob ntshav qab zib thiab tham txog cov tswv yim niaj hnub los ntxiv kev noj zaub mov rau txoj kev kho (ntses roj rau omega-3, cinnamon, alpha lipoic acid, chromium picolinate, thiab lwm yam). Nyob zoo!