Sau cov zaub mov rau cov ntshav qab zib hom 2: pab rau cov ntshav qab zib

Rau cov khoom lag luam kev kho mob ntshav qab zib mellitus ntawm ob hom thawj thiab hom thib ob, ib qho tshuaj yuav tsis txaus. Qhov ua tau zoo ntawm kev kho mob feem ntau nyob ntawm kev noj haus, vim tias tus kab mob nws tus kheej cuam tshuam txog cov teeb meem ntawm metabolic.

Xws li cov ntshav qab zib ua kom ntshav qab zib (hom 1), cov yob hws tsim tawm cov tshuaj insulin me me.

Nrog rau cov hnub nyoog ntsig txog ntshav qab zib (hom 2), ib qho dhau hwv thiab tsis muaj yam tshuaj no txaus yuav pom tau. Kev noj qee yam zaub mov rau ntshav qab zib tuaj yeem txo lossis nce koj cov ntshav qab zib.

Glycemic Performance index

Yog li cov ntshav qab zib tau yooj yim xam cov ntsiab lus qab zib, lub tswvyim xws li glycemic index tau tsim.

Qhov ntsuas ntawm 100% yog cov piam thaj nyob hauv nws daim ntawv ntshiab. Cov khoom seem yuav tsum muab piv nrog suab thaj rau cov ntsiab lus ntawm carbohydrates hauv lawv. Rau qhov yooj yim ntawm cov neeg mob, tag nrho cov ntsuas tau teev nyob hauv GI cov lus.

Thaum noj cov khoom noj nyob rau hauv uas cov ntsiab lus qab zib kom tsawg, cov ntshav qabzib hauv lub cev tseem nyob li qub lossis nce siab hauv kev ua me me. Thiab cov zaub mov uas muaj GI ntau ntxiv ua rau cov ntshav qabzib.

Yog li no, endocrinologist thiab kws qhia zaub mov noj haus tsis pom zoo kom noj zaub mov uas muaj ntau cov carbohydrates.

Cov neeg mob uas muaj ntshav qab zib hom 2 tsuas yog yuav tsum ua tib zoo saib xyuas kom xaiv cov khoom. Hauv cov theem pib, nrog cov mob sib khuav mus rau mob nyhav, kev noj haus yog cov tshuaj tseem ceeb.

Txhawm rau tswj kev noj qab nyob zoo nyob hauv qib, koj tuaj yeem siv cov zaub mov noj uas tsis muaj cov roj qab zib tsawg.

Chav Nyob Khob Cij

Cov tshuaj insulin-tiv thaiv cov neeg mob ntshav qab zib hom 1 siv lawv cov ntawv qhia siv hom khob cij. 1 XE yog sib npaug rau 12 g ntawm carbohydrates. Qhov no yog tus nqi ntawm carbohydrates pom hauv 25 g ntawm ncuav.

Qhov kev xam no ua rau nws muaj peev xwm txheeb xyuas kom meej meej qhov xav tau ntawm cov tshuaj thiab tiv thaiv kev nce ntshav hauv cov ntshav. Tus nqi ntawm cov carbohydrates noj ib hnub yog nyob ntawm qhov hnyav ntawm tus neeg mob thiab qhov mob hnyav ntawm tus kab mob.

Raws li txoj cai, ib tus neeg laus xav tau 15-30 XE. Raws li cov ntsuas no, koj tuaj yeem ua cov zaub mov noj txhua hnub thiab khoom noj zoo rau cov neeg muaj mob ntshav qab zib hom 1 thiab ntshav qab zib hom 2. Koj tuaj yeem paub ntau ntxiv txog dab tsi chav tsev qhob cij muaj nyob rau ntawm peb lub vev xaib.

Cov khoom uas cov ntshav qab zib tau noj yuav ua li cas?

Cov khoom noj rau cov ntshav qab zib hom 1 thiab hom 2 yuav tsum muaj qhov glycemic index tsawg, yog li cov neeg mob yuav tsum xaiv cov zaub mov uas GI tsawg dua 50. Koj yuav tsum paub tias qhov Performance index ntawm ib yam khoom yuav txawv nyob ntawm hom kev kho mob.

Piv txwv, cov nplej xim av tau them 50%, thiab cov nplej xim av - 75%. Kuj, kev kho cua sov yuav nce GI ntawm cov txiv hmab txiv ntoo thiab zaub.

Cov kws kho mob pom zoo tias cov neeg mob ntshav qab zib noj cov zaub mov uas tau ua nyob hauv tsev. Qhov tseeb tiag, hauv kev yuav cov tais diav thiab cov khoom lag luam ua tiav, nws nyuaj heev rau kev laij nqi XE thiab GI.

Qhov muaj feem thib yuav tsum noj nqaij nyoos, ua khoom noj tsis raug: cov ntses muaj roj tsawg, nqaij, zaub, tshuaj ntsuab thiab txiv hmab txiv ntoo. Kev pom ntau dua ntawm cov npe tuaj yeem ua rau hauv cov lus glycemic indices thiab cov khoom lag luam uas tso cai.

Tag nrho cov zaub mov noj tau muab faib ua peb pawg:

Cov zaub mov uas tsis muaj kev cuam tshuam rau qib qab zib:

nceb
zaub ntsuab
zaub ntsuab
ntxhia dej tsis muaj roj,
tshuaj yej thiab kas fes tsis muaj qab zib thiab tsis muaj qab zib.

Cov khoom noj muaj suab thaj thaj:

txiv ntoo thiab txiv ntoo uas tsis muaj qab hau,
cereals (tshwj tsis yog mov thiab semolina),
tag nrho cov mov ci
nplej zom nyuaj,
chaw yuj nyuj thiab mis.

Cov khoom noj uas muaj suab thaj ntau:

pickled thiab nyob kas poom zaub,
cawv
hmoov nplej, confectionery,
cov kua txiv tshiab
qab zib haus
raisins
hnub tim.

Kev Noj Zaub Mov Kom Nquag

Cov zaub mov muag hauv seem rau cov neeg mob ntshav qab zib tsis haum rau kev siv txuas ntxiv. Tsis muaj qab zib nyob rau hauv cov zaub mov zoo li no; nws muaj nws qhov hloov pauv - fructose. Txawm li cas los xij, koj yuav tsum paub dab tsi cov txiaj ntsig thiab kev phom sij ntawm cov khoom qab zib muaj nyob, thiab fructose nws muaj nws cov kev mob tshwm sim:

cov roj (cholesterol) ntxiv
cov ntsiab lus siab calorie
nce qab los noj mov.

Cov zaub mov zoo dab tsi rau ntshav qab zib?

Hmoov zoo, daim ntawv teev cov zaub mov raug tso cai yog qhov loj heev. Tab sis thaum muab tso ua ke ntawm cov ntawv qhia zaub mov, nws yog ib qho tsim nyog yuav tsum coj mus rau hauv tus lej glycemic index ntawm cov zaub mov thiab nws cov txiaj ntsig zoo.

Ua raws li cov cai no, txhua yam khoom noj khoom haus yuav dhau los ua cov kab tsim nyog uas yuav tsum muaj thiab cov vitamins kom pab txo cov kev cuam tshuam ntawm cov kabmob.

Yog li, cov khoom lag luam pom zoo los ntawm cov khoom noj khoom haus yog:

Berries Tus mob ntshav qab zib raug tso cai rau haus txhua yam tshwj tsis yog txiv pos. Lawv muaj cov tshuaj ntxhia, antioxidant, vitamins thiab fiber. Koj tuaj yeem noj cov txiv hmab txiv ntoo khov thiab tshiab.
Cov kua txiv. Cov dej uas nyuam qhuav haus yog tsis xav haus. Nws yuav zoo dua yog tias koj ntxiv me ntsis tshiab rau tshuaj yej, zaub xam lav, dej cawv lossis lossis porridge.
Ceev. Cov khoom siv tau txais txiaj ntsig txij li nws yog ib qhov ntawm rog. Txawm li cas los xij, koj yuav tsum tau noj noob txiv ntoo hauv qee qhov me me, vim tias lawv muaj qhov ntau-muaj calorie.
Cov txiv hmab txiv ntoo tsis qab zib. Ntsuab txiv apples, txiv ntoo qab zib, quinces - txaus hauv lub cev nrog tshuaj thiab cov vitamins. Tus mob ntshav qab zib tuaj yeem noj cov txiv qaub (tshwj tsis yog lub tshuab mandarin). Txiv kab ntxwv, txiv qaub, txiv qaub - hloov pauv nrog ascorbic acid, uas ua rau lub cev tsis muaj zog. Cov vitamins thiab cov zaub mov muaj cov txiaj ntsig zoo rau lub siab thiab cov hlab ntsha, thiab cov fiber ntau txo qis kev nqus ntawm cov piam thaj hauv cov ntshav.
Yogurts thiab mis nyuj skimer. Cov zaub mov no yog qhov muaj calcium. Vitamin D, muaj nyob hauv cov khoom noj siv mis, txo qhov xav tau ntawm lub cev mob rau cov zaub mov qab zib. Cov kua mis-cov kab mob ua rau lub microflora hauv plab hnyuv thiab pab ntxuav lub cev ntawm co toxins.

Zaub. Cov zaub feem ntau muaj cov kev ua kom mob me:

txiv lws suav muaj ntau cov vitamins E thiab C, thiab cov hlau muaj nyob hauv cov txiv lws suav pab txhawb kev tsim cov ntshav,
yam muaj GI tsawg, thiab nws kuj yog nplua nuj nyob hauv cov vitamin A,
carrots muaj retinol, uas yog cov txiaj ntsig zoo rau lub zeem muag,
hauv legumes muaj fiber ntau thiab ib qhov ntau ntawm cov as-ham uas ua rau kom khov kho sai.
Zaub ntsuab, zaub xas lav, zaub qhwv thiab zaub txhwb nyug - muaj ntau yam tseem ceeb pab muaj vitamins thiab minerals.

Qos yaj ywm yuav tsum nyiam dua yuav ci thiab nyiam tev.

Cov muaj rog ntses tsawg. Qhov tsis muaj omega-3 acids yog them los ntawm cov ntses muaj roj tsawg (pollock, hake, tuna, thiab lwm yam).
Cov nplej zom. Koj tsuas yog siv cov khoom ua los ntawm cov nplej durum.
Cov nqaij. Nqaij qaib xyaw ntses yog lub tsev khaws khoom noj ntawm protein, thiab veal yog qhov chaw ntawm zinc, magnesium, iron, thiab vitamin B.
Lub lauj kaub. Cov zaub mov muaj txiaj ntsig, uas muaj fiber ntau, vitamins thiab minerals.

Noj raws lub plab zom mov

Nws yog ib qho tseem ceeb heev rau cov neeg muaj ntshav qab zib noj zaub mov xwm yeem. Cov kws qhia kev noj qab haus huv pom zoo kom faib cov pluas noj txhua hnub rau 6 pluas noj. Cov neeg mob hauv Insulin yuav tsum tau noj ib zaug ntawm 2 txog 5 XE.

Hauv qhov no, ua ntej noj su, koj yuav tsum noj zaub mov ntau nrog cov zaub mov muaj calorie ntau. Feem ntau, cov khoom noj yuav tsum muaj tag nrho cov tshuaj tsim nyog thiab muaj kev sib npaug.

Nws kuj tseem muaj txiaj ntsig kom muab cov khoom noj nrog cov kis las. Yog li, koj tuaj yeem ceev cov metabolism thiab ua kom hnyav.

Feem ntau, cov ntshav qab zib ntawm cov thawj hom yuav tsum ua tib zoo suav cov koob tshuaj insulin thiab sim kom tsis txhob muaj cov ntsiab lus ntawm cov calories kom txhua hnub ntawm cov khoom. Tom qab tag nrho, kev ua raws li kev noj qab haus huv thiab kev noj zaub mov zoo yuav ua rau kom cov piam thaj nyob hauv qhov qub thiab yuav tsis tso cai rau hom 1 thiab 2 muaj cov kab mob ntxiv rau lub cev.

Ntshav Qab Zib Hom 2 yog dabtsi

Yog tias ib tus neeg muaj kev mob plab zom mov thiab, tawm tsam cov keeb kwm yav dhau los no, kev hloov pauv lub peev xwm ntawm cov ntaub so ntswg muaj kev cuam tshuam nrog cov piam thaj tau tshwm sim, uas ua rau cov ntshav qab zib nce ntxiv, nws tau ntsib nrog kev kuaj ntshav qab zib. Tus kab mob no tau faib raws li kev hloov pauv sab hauv - hom thib ob yog tus cwj pwm tsis txaus ntseeg ntawm insulin secretion, uas provokes hyperglycemia. Kev noj haus rau hom ntshav qab zib hom 2 yog ib ntawm cov yuam sij rau kev ua kom cov ntshav qab zib.

Nta thiab cov cai tswj kev noj haus rau cov neeg mob ntshav qab zib

Txo cov tshuaj insulin thiab cov piam thaj hauv ntshav siab ntau tshaj plaws thaum pib ntawm ntshav qab zib yuav tsum muaj kev tiv thaiv ntau tshaj plaws ntawm cov kev pheej hmoo ntawm nws ntxiv ntau dua, yog li kev noj haus yog tsom rau kev tswj lub cev metabolic thiab insulin los ntawm kev txo cov ntshav qabzib nyob rau hauv lub siab. Feem ntau, cov kws kho mob tau sau ntawv noj zaub mov raws li cov kev txwv txog carbohydrate. Cov ntsiab lus tseem ceeb ntawm cov khoom noj ntshav qab zib:

Ua pluas noj kom ntau hauv feem me.
Tsis txhob cais tawm ib qho kev kawm los ntawm BJU, tab sis qis dua qhov kev faib ua feem ntawm carbohydrates.
Sib sau cov khoom noj txhua hnub raws li qhov xav tau ntawm lub zog - laij tus nqi ntsuas cov calories.

Calorie txwv

Noj zaub mov zoo rau hom ntshav qab zib hom 2 tsis tuaj yeem tshaib plab, tshwj xeeb yog tias koj muab koj tus kheej ua kom tawm dag zog - zaub mov noj raws li kev txo cov calories ntau hauv ib hnub tsis pab tswj kom muaj cov insulin ntau. Txawm li cas los xij, vim muaj kev sib txuas ntawm cov rog dhau los thiab ntshav qab zib, nws yog ib qho tsim nyog yuav tsum ua kom tiav qhov tsis muaj peev xwm txo cov calories: kom tus nqi ntawm cov khoom noj uas yuav pab txhawb rau kev ua haujlwm hauv ntuj. Qhov ntsuas no tau suav nrog kev siv cov qauv metabolism, tab sis nws tsis tuaj yeem qis dua 1400 kcal.

Kev noj haus tsawg

Txo cov ntim ntawm feem thiab tseem yuav pab ua kom cov roj metabolism tsis txaus thiab ua kom cov qib ntawm cov piam thaj: yog li, cov tshuaj insulin yuav tsawg dua cov lus. Txawm li cas los xij, tib lub sijhawm, kev noj zaub mov kom ua zaub mov noj kom nquag txhawm rau txhawm rau tiv thaiv kev tshaib plab. Cov kws kho mob pom zoo kom noj mov raws li tsoomfwv txhua 2 teev, tab sis lub caij nyoog ntawm lub sijhawm tus neeg mob lub neej.

Kev muab zaub mov tsis raws cai los ntawm cov ntaub ntawv ua calories

Rau cov khoom noj muaj ntshav qab zib hom 2, nws raug nquahu kom siv ib txoj cai ntawm kev noj zaub mov zoo kev noj qab haus huv txog kev faib cov calories kom txhua hnub rau hauv ntau pluas noj. Cov khoom noj muaj ntshav qab zib tshaj plaws yuav tsum tau noj su - kwv yees li 35% ntawm tag nrho cov calories uas ntsuas tau. Txog li 30% tuaj yeem khaws tau noj tshais, kwv yees li 25% yog noj hmo, thiab seem muab rau cov khoom noj txom ncauj. Tsis tas li ntawd, nws tsim nyog khaws cov ntsiab lus calorie ntawm lub tais (qhov tseem ceeb) tsis pub dhau 300-400 kcal.

Txav deb ntawm cov carbohydrates yooj yim thiab kev txwv cov carbohydrates

Vim tias muaj cov hyperglycemia uas tsim txom cov neeg uas muaj ntshav qab zib hom 2, cov zaub mov noj zaub mov noj yuav tsum tau rhuav tshem txhua yam zaub mov uas tuaj yeem ua rau dhia hauv insulin. Tsis tas li ntawd, qhov yuav tsum tau tshem tawm cov carbohydrates yooj yim thiab txo qhov kev faib ua feem ntawm cov nyuaj yog piav qhia los ntawm kev sib txuas ntawm cov ntshav qab zib thiab rog. Ntawm cov zaub mov carbohydrates qeeb qeeb, kev noj qab haus huv rau cov ntshav qab zib tau ua kom muaj zaub mov noj.

Kev ua noj ua haus txoj kev

Cov kab mob ntshav qab zib muaj xws li tsis kam muab kib, vim tias nws yuav thauj cov txiav thiab ua rau lub siab. Cov qauv tseem ceeb ntawm kev kho cua sov yog kev ua noj, uas tuaj yeem hloov los ntawm muab cub. Stewing yog undesirable, ci yog tsis tshua muaj, tsis muaj rog: tsuas yog zaub yog siav txoj kev no.

Khoom Noj Khoom Haus Ntshav Qab Zib 2 Ntshav Qab Zib

Feem ntau, cov kws kho mob pom zoo tias cov neeg mob ntshav qab zib ua raws li kev noj haus 9 - qhov no yog lub rooj noj mov Pevzner, uas tsim nyog rau txhua tus neeg tshwj tsis yog cov neeg uas nyob rau theem loj ntawm cov ntshav qab zib hom 2: lawv txoj kev noj haus tau npaj rau tus kheej los ntawm tus kws tshaj lij. Txo cov calories ntau ntawm cov zaub mov yog ua tiav los ntawm kev txo cov rog thiab cov suab thaj:

ntawm cov khoom noj siv mis, tsuas yog tsis muaj roj cheese (txog 30%), cov tsev cheese me me (4% lossis tsawg dua), mis nyuj skim, tso cai.
tsis kam txais khoom qab zib txhua,
tas yuav tsum coj mus rau hauv tus lej txiaj ntsig glycemic index thiab chav ua mov ci hauv kev npaj cov ntawv qhia zaub mov.

Vim li cas Glycemic Khoom Lag Luam Index?

Lub luag haujlwm ntawm ib qho ntawm qhov ntsuas, uas txiav txim siab sai npaum li cas thiab muaj zog insulin ntau lawm los ntawm cov zaub mov noj - glycemic index (GI), kev tsis sib haum xeeb. Raws li cov ntaub ntawv kho mob, hauv cov neeg mob ntshav qab zib uas tsis mob siab rau GI cov rooj, tab sis tau txiav txim siab tag nrho cov nyiaj sib txig ntawm carbohydrates, kev muaj mob ntawm cov kab mob tsis tau pom. Txawm li cas los xij, cov neeg uas ntshai tsis kam mob ntshav qab zib yuav tsum paub glycemic index ntawm staple zaub mov rau lawv tus kheej kev thaj yeeb ntawm lub siab:

Qis GI (txog 40)

Qhov Nruab Nrab GI (41-70)

Siab GI (los ntawm 71)

Walnut, txiv laum huab xeeb

Kiwi, Txiv Plig, Papaya

Plum, Apricot, Txiv duaj

Qos lauj kaub tais diav

Lentils, Taum Dawb

Qhov XE txhais tau li cas thiab yuav txiav txim siab los ntawm cov khoom xyaw carbohydrate hauv ib yam khoom twg

Cov khoom noj rau cov ntshav qab zib hom 2 yuav tsum ua raws li cov kev cai carbohydrate, thiab qhov ntsuas mob uas qhia los ntawm cov khoom noj khoom haus, hu ua chav ua mov ci (XE), pab ntsuas nws. 1 XE muaj li ntawm 12-15 g ntawm carbohydrates, uas nce qib ntawm cov piam thaj ntawm 2.8 mmol / l thiab xav tau 2 ntu ntawm insulin. Cov hauv paus ntsiab lus ntawm kev noj zaub mov zoo rau tus neeg muaj ntshav qab zib hom 2 xav tau los ntawm 18 txog 25 XE ib hnub, uas tau muab faib raws li hauv qab no:

Cov zaub mov tseem ceeb - txog 5 XE.
Khoom noj txom ncauj - txog 2 XE.

Dab tsi cov zaub mov tsis tuaj yeem noj nrog ntshav qab zib

Kev txwv tseem ceeb rau kev noj haus cov roj ntsha tsis txaus ntawm cov zaub mov tsis yooj yim, haus cawv, zaub mov, uas ua rau cov kua tsib tso tawm thiab ua rau lub siab ua rau lub siab ua nrog lub txiav. Hauv kev noj haus ntawm cov neeg mob ntshav qab zib uas tau kuaj pom tias muaj tus mob hyperglycemia (thiab tshwj xeeb tshaj yog cov neeg rog), tuaj yeem tsis tuaj yeem:

Confectionery thiab ci - ua rau dhia hauv insulin, muaj nyiaj ntau ntawm XE.
Jam, zib ntab, qee hom qab zib txiv (txiv tsawb, txiv quav ntswv, hnub tim, raisins), hau beets, taub dag - muaj qhov siab GI.
Rog, lard, nqaij nqaij haus luam yeeb, butter - cov ntsiab lus ntawm qhov muaj calorie ntau, cuam tshuam rau ntawm cov txiav.
Cov txuj lom, pickles, cov zaub mov yooj yim - lub nra rau lub siab.

Kuv yuav noj dab tsi

Lub hauv paus ntawm cov khoom noj muaj txiaj ntsig zoo rau cov ntshav qab zib yog qhov chaw ntawm cov nroj tsuag fiber - cov no yog zaub. Ntxiv rau, nws raug tso cai rau siv nceb, thiab tsawg dua ntxiv rau cov zaub mov (3-5 zaug hauv ib lub lis piam) ntses thiab nqaij ntshiv. Txhua hnub pub nqaij ntses, qe, nco ntsoov noj cov tshuaj ntsuab tshiab, koj tuaj yeem tsim cov ntawv qhia zaub mov ntawm cov zaub protein. Cov npe ntawm kev tso cai cov khoom siv ntshav qab zib muaj raws li hauv qab no:

Tsawg GI: nceb, zaub qhwv, zaub xas lav, zaub txhwb nyoos, txaij, taum ntsuab, txiv av txiv ntoo, txiv kab ntxwv qaub, txiv kab ntxwv, txiv ntoo, txiv pos nphuab, txiv duaj txiv ntoo qhuav, txhuv cij, 2% mis.
Qib Nruab Nrab GI: buckwheat, ceg, taum pauv xim, bulgur, cov kaus poom ntsuab taum ntsuab, txhuv xim av.
Frontier GI: nyoos beets, nplej zom (durum nplej), qhob cij dub, qos yaj ywm, turnips, pob kws hau, taum pauv, oatmeal.

Kev noj haus rau hom ntshav qab zib hom 2 - yuav ua li cas hloov cov zaub mov uas paub

Raws li kws kho mob, kev noj zaub mov kom zoo tsuas yog thaum txoj cai nruj me ntsis, yog li koj yuav tsum them sai sai txawm tias qee yam me me. Yog tias nws tau qhia tias oatmeal yuav tsum tau siav tsis txhob los ntawm flakes, tab sis los ntawm cov nplej zom, tom qab ntawd tsis muaj qhov khoob ntawm no. Dab tsi lwm yam khoom noj paub zoo rau hom ntshav qab zib 2 xav tau hloov nrog cov txiaj ntsig zoo dua ntxiv, koj tuaj yeem nkag siab los ntawm lub rooj:

Muaj Hwjchim

Raws li txoj cai, cov neeg mob tau qhia kom ua raws li cov lus 9, txawm li cas los xij, tus kws kho mob tshwj xeeb muaj peev xwm ua rau tus neeg kho cov zaub mov noj raws li lub xeev ntawm cov nyiaj them rau endocrine pathology, tus neeg mob lub cev qhov hnyav, tus yam ntxwv ntawm lub cev, thiab muaj cov teeb meem tshwm sim.

Cov ntsiab cai tseem ceeb ntawm kev noj haus yog li nram qab no:

tus piv ntawm "lub tsev" cov khoom - b / w / y - 60:25:15,
cov calories rau txhua hnub yog suav los ntawm tus kws kho mob lossis kws qhia noj zaub mov noj,
qab zib raug cais tawm ntawm cov zaub mov noj, koj tuaj yeem siv cov khoom qab zib (sorbitol, fructose, xylitol, stevia extract, kua txiv phoov),
txaus cov vitamins thiab minerals uas yuav tsum tau nkag, vim lawv muaj ntau ntau vim yog polyuria,
Qhov ntsuas ntawm tus tsiaj rog muaj roj yog halved,
txo cov kua dej kom tsawg mus rau 1.5 l, ntsev rau 6 g,
nquag cov zaub mov fractional (muaj khoom noj txom ncauj thaum noj mov loj).

Cov Khoom Uas Tso Cai

Thaum nug txog dab tsi koj tuaj yeem noj zaub mov noj rau cov ntshav qab zib hom 2, tus neeg noj zaub mov zoo yuav teb tias qhov kev qhia tseem ceeb yog zaub, txiv hmab txiv ntoo, mis thiab nqaij nqaij. Nws tsis yog qhov yuav tsum tau ua kom tiav cov carbohydrates los ntawm kev noj haus, vim tias lawv ua ntau yam haujlwm tseem ceeb (kev tsim kho, lub zog, cov nyiaj tshwj tseg, kev tswj hwm). Nws tsuas yog tsim nyog yuav tsum tau txwv cov kev zom zaub mov monosaccharides thiab muab kev nyiam rau polysaccharides (cov tshuaj uas muaj cov tshuaj fiber ntau hauv cov nkauj thiab maj mam nce ntxiv cov piam thaj hauv cov ntshav).

Bakery thiab hmoov ua khoom lag luam

Tso cai rau cov khoom lag luam yog cov nyob hauv kev tsim cov nplej uas cov hmoov nplej ntawm thawj qib thiab qib thij "tsis tau koom nrog". Nws cov ntsiab lus calorie yog 334 kcal, thiab GI (glycemic index) yog 95, uas txhais cov zaub mov ncaj qha rau cov khoom noj uas txwv tsis pub noj ntshav qab zib.

Los npaj cov qhob cij, nws raug nquahu kom siv:

nplej hmoov nplej
ceg
hmoov nplej ntawm qib qib thib ob,
buckwheat hmoov (ua ke nrog ib yam ntawm cov saum toj no).

Cov hmoov nplej tsis zoo, khob noom khob cij, khob noom, thiab khoom noj khoom qab zib yog suav tias yog cov khoom muaj cai. Cov pab pawg ntawm inedible ci suav nrog cov khoom lag luam hauv kev tsim khoom uas tsis siv qe, margarine, rog rog ntxiv.

Cov mov paj uas yooj yim tshaj plaws los ntawm kev uas koj tuaj yeem ua pies, muffins, qaws rau cov neeg mob ntshav qab zib tau npaj raws li hauv qab no. Koj yuav tsum tau dilute 30 g ntawm poov hauv dej sov. Ua ke nrog 1 kg ntawm rye hmoov, 1.5 tbsp. dej, ib pinch ntawm ntsev thiab 2 tbsp. zaub rog. Tom qab lub khob noom cookie “haum” hauv qhov chaw sov, nws tuaj yeem siv rau ci.

Cov hom ntshav qab zib mellitus hom 2 yog suav tias yog "feem ntau khiav" vim tias lawv muaj cov ntsiab lus tsis tshua zoo thiab tsis tshua muaj GI (tshwj tsis yog qee yam). Txhua cov zaub ntsuab (zucchini, zucchini, zaub qhwv, zaub xam lav, dib) tuaj yeem siv hau rhaub, ci, rau ua noj ua ntej thawj chav kawm thiab sab lauj kaub tais diav.

Taub dag, txiv lws suav, dos, kua txob kuj yog cov zaub mov uas xav tau. Lawv muaj ib qho tseem ceeb ntawm cov antioxidants uas khi dawb radicals, vitamins, pectins, flavonoids. Piv txwv li, txiv lws suav muaj ib qho tseem ceeb ntawm lycopene, uas muaj cov nyhuv antitumor. Dos muaj peev xwm ntxiv dag zog rau lub cev tiv thaiv, muaj kev cuam tshuam zoo rau kev ua haujlwm ntawm lub plawv thiab cov hlab ntshav, tshem cov roj cholesterol ntau hauv lub cev.

Zaub pob tuaj yeem noj tsis tsuas yog hauv stew, tab sis kuj nyob rau hauv daim ntawv pickled. Nws lub ntsiab kom zoo yog kev txo cov ntshav qabzib.

Txawm li cas los xij, muaj cov zaub, kev siv uas yuav tsum tau txwv (tsis tas yuav tsum tsis kam ua):

Txiv hmab txiv ntoo thiab berries

Cov no yog cov khoom lag luam uas siv tau zoo, tab sis lawv tsis pom zoo kom noj hauv kilos. Muaj kev nyab xeeb yog:

txiv aws
qab zib cherry
txiv kab ntxwv qaub
txiv qaub
unsweetened ntau yam ntawm apples thiab pears,
pomegranate
hiav txwv buckthorn
gooseberry
txiv nkhaus taw
txiv puv luj

Cov kws tshaj lij qhia tias tsis noj ntau tshaj 200 g nyob rau ib zaug. Cov muaj pes tsawg leeg ntawm cov txiv hmab txiv ntoo thiab cov txiv ntoo suav nrog kev muaj ntau ntawm cov acids, pectins, fiber, ascorbic acid, uas yog qhov tseem ceeb rau lub cev. Txhua yam tshuaj yeeb dej caw no muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib nyob rau hauv uas lawv muaj peev xwm tiv thaiv kev loj hlob ntawm cov mob tshwm sim ntawm tus mob qis qis thiab qeeb lawv qhov mob.

Tsis tas li ntawd, cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo ua kom lub plab hnyuv plab hnyuv, rov qab thiab ntxiv dag zog rau kev tiv thaiv, nce siab, muaj lub zog tiv thaiv thiab ua kom lub cev tsis muaj zog.

Nqaij thiab ntses

Qhov xaiv zoo yog muab rau cov muaj roj tsawg, ntau yam nqaij thiab ntses. Tus nqi ntawm cov nqaij hauv pluas noj yog yuav tsum tau muab ib qhov tshuaj tsis ntau (tsis pub dhau 150 g ib hnub). Qhov no yuav tiv thaiv qhov tsis xav tau ntawm cov teeb meem uas yuav tshwm sim tawm tsam ntawm keeb kwm ntawm endocrine pathology.

Yog tias peb tham txog dab tsi koj tuaj yeem noj los ntawm sausages, ces ntawm no yog cov nyiam noj zaub mov thiab ua kom siav ntau yam. Cov nqaij uas haus luam yeeb tsis pom zoo hauv qhov no. Kev ua haujlwm tau tso cai, tab sis nyob rau hauv tsawg.

Los ntawm ntses koj tuaj yeem noj:

Tseem Ceeb! Nqaij ntses yuav tsum tau ci, ua noj, stewed. Nyob rau hauv daim ntawv salted thiab kib nws zoo dua rau kev txwv los yog tshem tawm tag nrho.

Qe thiab Mis

Cov qe yog suav tias yog lub tsev khaws cov vitamins (A, E, C, D) thiab cov roj ntsha uas tsis rog. Nrog tus mob ntshav qab zib hom 2, tsis pub ntau tshaj 2 daim nyob rau ib hnub, nws raug nquahu kom noj cov protein xwb. Qe qe, txawm hais tias me me hauv qhov loj me, muaj qhov zoo dua hauv lawv cov khoom muaj txiaj ntsig rau nqaij qaib. Lawv tsis muaj roj cholesterol, uas yog qhov zoo tshwj xeeb rau cov neeg mob, thiab tuaj yeem siv cov khoom nyoos.

Mis nyuj haus yog cov khoom tso cai muaj ntau qhov tseem ceeb ntawm magnesium, phosphates, phosphorus, calcium, potassium thiab lwm yam macro- thiab microelements. Txog li 400 ml ntawm cov mis nyuj rau cov mis nruab nrab uas pom zoo hauv ib hnub. Cov mis nyuj tshiab tsis pom zoo siv rau hauv cov khoom noj rau cov ntshav qab zib hom 2, vim nws tuaj yeem ua rau dhia hauv ntshav qab zib.

Kefir, kua mis nyeem qaub thiab tsev cheese yuav tsum tau siv kom muaj kuab, tswj kev ua tau zoo ntawm carbohydrates. Cov qhab nia qis-rog yog qhov zoo dua.

Cov ntaub ntawv hauv qab no qhia pom cov khaub noom twg yog txiav txim siab nyab xeeb rau cov tsis muaj ntshav qab zib kom tsis muaj ntshav qab zib-thiab cov yam ntxwv.

Lub npe ntawm cereal	GI ntsuas	Cov khoom ntawd
Pob Tsuas Yaj	55	Muaj txiaj ntsig zoo ntawm cov ntshav suav, muaj ntau qhov muaj fiber ntau thiab hlau
Pob kws	70	High-calorie khoom, tab sis nws muaj pes tsawg leeg yog mas polysaccharides. Nws muaj cov txiaj ntsig zoo ntawm cov hlab plawv system, txhim kho qhov rhiab ntawm hlwb mus rau insulin, txhawb kev ua haujlwm ntawm lub zeem muag tsom xam
Zeb Zeb	71	Tiv thaiv kev loj hlob ntawm pathology ntawm lub plawv thiab cov hlab ntshav, tshem tawm cov co toxins thiab cov roj cholesterol ntau hauv lub cev, ua kom ntshav siab
Pearl barley	22	Txo cov piam thaj hauv ntshav, txo qhov kev thauj mus rau ntawm lub tsev kaw neeg mob, rov qab rau cov txheej txheem ntawm kev sib kis ntawm kev xav tsis thoob raws cov hlab ntsha
Barley	50	Nws tshem tawm cov roj ntau dhau, ua kom lub cev tiv thaiv, ua kom lub plab zom mov
Cov nplej	45	Pab txo cov ntshav qabzib, txhawb kev ua haujlwm ntawm lub plab zom mov, txhim kho cov hlab ntshav hlwb
Mov	50-70	Cov txhuv liab tau pom dua vim tias qis dua GI. Nws muaj cov txiaj ntsig zoo ntawm kev ua haujlwm ntawm lub paj hlwb; nws muaj cov amino acids tseem ceeb
Oatmeal	40	Nws muaj ib qho tseem ceeb ntawm cov tshuaj tua kab mob antioxidant hauv cov tshuaj muaj pes tsawg leeg, ua kom lub siab, ua kom cov ntshav roj tsawg

Tseem Ceeb! Cov txhuv dawb yuav tsum tau txwv nyob rau hauv kev noj haus, thiab semolina yuav tsum tso tseg txhua tus vim tias lawv cov GI siab.

Raws li rau cov kua txiv, cov dej haus hauv tsev yuav tsum tau nyiam. Cov kua txiv hauv khw muaj ntau qhov muaj cov kua tshuaj thiab qab zib hauv qhov muaj pes tsawg leeg. Kev siv cov dej haus tshiab hauv qab zib los ntawm cov khoom lag luam hauv qab no tau qhia:

Kev noj cov zaub mov tsis tu ncua ua rau muaj txiaj ntsig ntawm lub plab zom mov. Nrog ntshav qab zib hom 2, koj tuaj yeem haus cov dej tsis muaj roj. Nws tuaj yeem yog chav noj mov, chav ua noj-kho mob lossis mob-ntxhia pob zeb.

Tshuaj yej, kas fes nrog mis nyuj, tshuaj ntsuab teas yog cov dej haus tau yog tias qab zib tsis yog nyob hauv lawv qhov muaj pes tsawg leeg. Raws li rau cov dej cawv, nws siv tsis tau, txij li nrog daim ntawv insulin-ywj siab, jumps hauv cov ntshav qab zib tsis muaj peev xwm ua tau, thiab haus dej cawv yuav ua rau kev txhim kho ntawm lub qog ntshav qab zib thiab ua rau lub cev tshwm sim sai sai.

Ntawv qhia zaub mov rau hnub ntawd

Pluas tshais: tsev cheese nrog cov txiv qab zib ua tsis qab, tshuaj yej nrog mis nyuj.

Khoom txom ncauj: ci kua txiv kab ntxwv lossis txiv kab ntxwv.

Noj su: borsch ntawm zaub broth, ntses casserole, kua thiab zaub qhwv zaub, qhob cij, kua zaub los ntawm sawv duav.

Khoom txom ncauj: zaub ntug hauv paus nyias nrog prunes.

Noj hmo: buckwheat nrog nceb, ib qho mov ci, khob khob kua txiv blueberry.

Khoom txom ncauj: ib khob ntawm kefir.

Hom 2 mob ntshav qab zib mellitus yog ib yam kab mob txaus ntshai, txawm li cas los xij, kev ua raws li cov lus pom zoo ntawm cov kws tshaj lij thiab kev noj zaub mov noj tuaj yeem tswj hwm tus neeg mob lub neej kom zoo. Cov khoom lag luam dab tsi uas yuav suav nrog hauv cov khoom noj yog qhov kev xaiv tus neeg mob ntawm txhua tus neeg mob. Tus kws kho mob uas tuaj koom thiab tus kws qhia noj zaub mov yuav pab kho cov ntawv qhia zaub mov, xaiv cov tais diav uas tuaj yeem muab lub cev nrog cov organic tseem ceeb, vitamins, kab kawm.

Cov hauv paus ntsiab lus ntawm khoom noj khoom haus

Hauv cov neeg mob ntshav qab zib uas txhob txwm los sis tsis paub yoo tsis ua raws kev noj haus ua ntej kev kuaj mob, vim tias muaj qee cov carbohydrates ntau dhau ntawm qhov kev noj haus, qhov kev cuam tshuam ntawm cov cell mus rau insulin ploj. Vim tias cov no, cov piam thaj hauv cov ntshav yuav loj hlob thiab nyob ntawm qhov tus nqi siab. Lub ntsiab lus ntawm kev noj zaub mov noj rau cov mob ntshav qab zib yog rov qab mus rau lub hlwb ua poob rau insulin, i.e. muaj peev xwm assimilate qab zib.

Txwv cov khoom noj rau cov calories kom tag nrho thaum tswj hwm nws lub zog ntawm lub cev.
Lub zog hluav taws xob ntawm cov khoom noj yuav tsum sib npaug rau qhov kev siv lub zog tiag.
Noj thaum tib lub sijhawm. Qhov no ua rau muaj kev ua haujlwm zoo ntawm cov hnyuv thiab ua haujlwm li niaj zaus ntawm cov kev zom zaub mov.
Yuav tsum tau noj zaub mov li 5-6 zaus nyob rau ib hnub, nrog rau cov khoom txom ncauj me me - qhov no tshwj xeeb tshaj yog rau cov neeg mob insulin.
Tib yam (kwv yees) hauv caloric kom tsawg cov zaub mov tseem ceeb. Feem ntau cov carbohydrates yuav tsum nyob hauv thawj ib nrab ntawm lub hnub.
Cov khoom siv dav siv hauv kev pom zoo ua tiav cov khoom lag luam hauv cov tais diav, yam tsis tau tsom mus rau ib qho tshwj xeeb.
Ntxiv cov zaub tshiab, nplua nuj fiber ntau los ntawm daim ntawv tso cai rau txhua lub tais los ua kom muaj lub cev khov kho thiab txo qhov nqus ntawm cov suab thaj yooj yim.
Hloov qab zib nrog cov qab zib tso cai thiab muaj kev nyab xeeb hauv cov khoom qub.
Kev nyiam rau cov khoom qab zib uas muaj cov roj muaj roj (yogurt, txiv ntoo), txij li cov rog rog ua rau lub cev nqus cov piam thaj kom tsawg.
Noj khoom qab zib tsuas yog thaum noj mov loj, thiab tsis yog thaum noj khoom txom ncauj, txwv tsis pub muaj lub ntsej muag tseem ceeb hauv cov ntshav piam thaj.
Kev txwv tsis pub dhau mus ua kom tiav kev cais tawm cov khoom noj tau yooj yim cov khoom noj carbohydrates.
Txwv tsis pub cov roj carbohydrates ntau.
Txwv tsis pub kom muaj qhov sib npaug ntawm cov tsiaj rog nyob hauv kev noj zaub mov.
Kev tshem tawm lossis txo qis ntsev.
Sab sauv dhau kev zam, i.e. cov hnyuv overload.
Muaj kev zam ntawm kev noj tam sim ntawd tom qab qoj ib ce lossis kis las.
Kev txwv lossis tsis pub haus cawv ntau ntxiv (muaj txog 1 leeg nyob rau ib hnub). Tsis txhob haus dej rau ntawm lub plab tas.
Siv txoj hau kev ua zaub mov noj.
Tag nrho tus nqi ntawm cov kua dawb txhua hnub yog 1.5 litres.

Qee cov cim ntawm kev noj haus zoo rau cov neeg mob ntshav qab zib

Nyob rau hauv tsis muaj cov ntaub ntawv yuav tsum koj tsis saib xyuas noj tshais.
Koj tsis tuaj yeem tsis tshaib plab thiab noj sijhawm ntev hauv cov zaub mov.
Cov pluas mov kawg tsis pub dhau 2 teev ua ntej yuav mus pw.
Cov tais diav yuav tsum tsis txhob kub dhau ib yam nkaus thiab txias.
Thaum lub sijhawm noj mov, zaub tau noj ua ntej, thiab tom qab ntawd cov khoom noj protein (nqaij, tsev cheese).
Yog tias muaj cov zaub mov carbohydrates tseem ceeb hauv ib pluas noj, yuav tsum muaj protein los yog cov rog zoo kom txo qis kev zom ntawm cov ua ntej.
Nws raug nquahu kom haus cov dej uas tau tso cai lossis dej ua ntej noj mov, thiab tsis txhob haus cov zaub mov rau lawv.
Thaum npaj cutlets, ib qho loaf tsis tau siv, tab sis koj tuaj yeem ntxiv oatmeal thiab zaub.
Koj tsis tuaj yeem nce GI ntawm cov khoom lag luam, ntxiv rau kib lawv, ntxiv cov hmoov txhuv, ua mov ci hauv breadcrumbs thiab batter, tsw qab nrog roj thiab txawm tias npau npau (beets, taub).
Nrog kev ua tsis tau zoo ntawm cov zaub nyoos, lawv ua cov tais ci los ntawm lawv, ntau yam pastas thiab pastes.
Noj maj mam thiab hauv qhov me me, ua tib zoo zom zaub mov.
Tsis txhob noj mov yuav tsum nyob ntawm 80% txaus (raws li txoj kev xav ntawm tus kheej).

Dab tsi yog glycemic index (GI) thiab yog vim li cas thiaj li muaj qhov mob ntshav qab zib xav tau?

Qhov no yog qhov qhia tau ntawm kev muaj peev xwm ntawm cov khoom lag luam tom qab lawv nkag mus rau hauv lub cev ua rau kev nce ntshav qab zib. GI yog qhov tseeb tshwj xeeb tshaj yog nyob rau hauv ntshav qab zib mob hnyav yam tshuaj insulin thiab mob hnyav.

Txhua cov khoom muaj nws tus kheej GI. Raws li, qhov ntau dua nws yog, qhov ceev cov piam thaj cov ntshav qab zib nce tom qab nws siv thiab rov ua dua.

Qib GI qhia tag nrho cov khoom lag luam nrog siab (ntau dua 70 ntu), nruab nrab (41-70) thiab GI tsawg (txog 40). Cov ntxhuav nrog cov khoom tawg rau ntawm cov pawg no lossis cov lej suav hauv on-line rau xam GI tuaj yeem nrhiav tau ntawm cov chaw nres nkoj thematic thiab siv nyob rau hauv lub neej txhua hnub.

Tag nrho cov khoom noj uas muaj GI siab yog tsis suav nrog cov zaub mov noj nrog qhov tsis tshua muaj tshwj xeeb cov zaub mov muaj txiaj ntsig rau tib neeg lub cev muaj ntshav qab zib (zib ntab). Hauv qhov no, tag nrho GI ntawm kev noj haus yog txo vim qhov kev txwv ntawm lwm cov khoom lag luam carbohydrate.

Kev noj haus li ib txwm yuav tsum muaj cov khoom noj uas muaj qhov tsawg (feem ntau) thiab nruab nrab (kev faib ua feem) GI.

Dab tsi yog XE thiab yuav xam li cas?

XE lossis chav ua mov ci yog lwm qhov ntsuas rau kev suav cov carbohydrates. Lub npe los ntawm ib qho "ncuav" cij, uas tau los ntawm kev hlais ib qho lo lo ua tej thooj, thiab tom qab ntawd hauv ib nrab: nws yog li 25-gram hlais uas muaj 1 XE.

Ntau yam khoom noj muaj cov khoom noj carbohydrates, thaum lawv txhua tus sib txawv hauv cov muaj pes tsawg leeg, khoom thiab cov ntsiab lus hauv calorie. Yog vim li cas nws yog qhov nyuaj rau kev txiav txim siab txhua hnub ntawm tus txheej txheem ntawm kev noj zaub mov, uas yog qhov tseem ceeb rau cov neeg mob insulin - cov nyiaj ntawm cov khoom noj carbohydrates yuav tsum sib haum rau cov koob tshuaj insulin.

Txoj kev suav txheej no yog thoob ntiaj teb thiab tso cai rau koj los xaiv cov koob tshuaj uas yuav tsum tau siv tshuaj insulin. XE tso cai rau koj los txiav txim txog cov khoom noj muaj txiaj ntsig (carbohydrate) yam tsis muaj qhov hnyav, tab sis nrog kev pab saib thiab cov ntim ntau yam uas yooj yim rau kev nkag siab (daim, thooj, iav, diav, thiab lwm yam). Tau kwv yees ntau npaum li cas XE yuav tau noj nyob rau hauv 1 koob tshuaj thiab ntsuas ntshav qab zib, tus neeg mob uas muaj ntshav qab zib insulin-muaj peev xwm tswj tau cov tshuaj insulin tsim nyog nrog luv luv ua ntej noj mov.

1 XE muaj li 15 gram ntawm cov carbohydrate zom,
tom qab noj 1 XE, ntshav qab zib cov ntshav nce li ntawm 2.8 mmol / l,
kom paub tseeb 1 XE yuav tsum muaj 2 chav nyob. tshuaj insulin
tso cai txhua hnub: 18-25 XE, nrog rau faib 6 pluas noj (khoom noj txom ncauj ntawm 1-2 XE, cov zaub mov tseem ceeb ntawm 3-5 XE),
1 XE yog: 25 gr. cov mov ci dawb, 30 gr. cov qhob cij daj, ib nrab ib khob ntawm oatmeal lossis buckwheat, 1 lub kua nruab nrab, 2 pcs. prunes, thiab lwm yam.

Pub siv thiab Tsis tshua Muaj Khoom Siv Khoom Noj

Thaum noj mov nrog cov ntshav qab zib - cov khoom noj uas pom zoo yog pawg uas tuaj yeem noj yam tsis muaj kev txwv.

Qis GI:	Nruab Nrab GI:
qij, dos, Txiv lws suav nplooj ntoos zaub xas lav ntsuab dos, dill, zaub paj ntsuab Zaub pob qe, zaub paj, zaub paj dawb, ntsuab kua txob zucchini dib paj zaub ntsuab taum nyoos turnip qaub berries nceb txaij txiv ntoo mov nplej cov txiv laum huab xeeb fructose taum pauv, Fresh apricot cov kaus poom taum pauv, dub 70% chocolate, txiv kab ntxwv qaub plums pearl barley daj sib xyaw taum paj, txiv aws lentils kua mis txiv apples txiv duaj taum dub txiv ntoo marmalade (qab zib pub dawb), txiv pos nphuab (tsis muaj piam thaj dawb), mis nyuj 2% tag nrho cov mis txiv pos nphuab pears nyoos kib thiab kib, chocolate mis nyuj haus qhuav apricots carrots nyoos non-rog tej kua mis nyeem qaub, qhuav ntsuab peas figs txiv kab ntxwv ntses ntaus dawb taum tej kua txiv, ntuj txiv kab ntxwv tshiab, pob kws porridge (mamalyga), tshiab ntsuab peas, txiv hmab.	cov kaus poom taum mog, kob taum cov kaus poom pears, lentils cov mov ci tej kua txiv puv luj, lactose txiv ntoo ua ncuav kua txiv hmab txiv ntoo, kua txiv kab ntxwv qaub groats bulgur, oatmeal khob cij buckwheat, buckwheat pancakes, spaghetti nplej zom cheese tortellini, cov nplej xim av buckwheat porridge kiwi ceg kua mis nyeem qaub, oatmeal ncuav qab zib txiv hmab txiv ntoo nyias txiv nkhaus taw papaya qab zib berries
	Cov khoom lag luam nrog tus ciam ciam GI - yuav tsum muaj qhov txwv, thiab nyob rau hauv cov ntshav qab zib hnyav, cov hauv qab no yuav tsum raug cais tawm:
	qab zib ntim hauv pob kws, dawb peas thiab tais diav los ntawm nws, hamburger buns, khob cij ua ncuav beets taum dub thiab tais diav los ntawm nws, raisins nplej zom shortbread khaub noom khob cij dub kua txiv kab ntxwv nyob kas poom zaub semolina lub dib yaj mas qab zib tsho qos yaj ywm, tsawb oatmeal, oat granola, txiv puv luj - hmoov nplej txiv ntoo chips turnip mis nyuj chocolate dumplings steamed turnip thiab steamed, qab zib chocolate kab, qab zib marmalade, qab zib jam pob kws hau haus dej qab zib.

Cov Khoom Txwv Txwv

Refined qab zib nws tus kheej hais txog cov khoom lag luam nrog qhov nruab nrab GI, tab sis nrog tus nqi ciam teb. Qhov no txhais tau hais tias raws li txoj kev xav nws tuaj yeem noj, tab sis kev nqus ntawm qab zib tshwm sim sai, uas txhais tau hais tias cov piam thaj hauv ntshav tseem nce sai. Yog li ntawd, qhov tseem ceeb, nws yuav tsum tau txwv lossis tsis siv txhua lub sijhawm.

High GI zaub mov (Txwv)	Lwm yam khoom txwv:
nplej nplej crackers, neeg nthe, baguette lub dib liab ci taub dag ncuav kib waffles granola nrog txiv ntoo thiab raisins, neeg tawg Butter khaub noom qos yaj ywm chips fodder taum qos lauj kaub tais diav mov dawb, mov ci, paj kws pob kws carrots hauv lauj kaub tais diav, pob kws flakes instant nplej porridge, halva cov kaus poom apricots, tsawb nplej pob zeb parsnip thiab cov khoom lag luam los ntawm nws, nrawm, tej hmoov dawb muffin, pob kws hmoov nplej thiab tais diav los ntawm nws, qos hmoov khoom qab zib, khoom qab zib, ncuav pastries, cov mis ua kua qab zib curds, curds, jam nrog qab zib pob kws, maple, kua nplej nplej, npias, cawv, cawv cawv txiv kab ntxwv, kvass.	nrog cov rog hydrogenated (cov khoom noj nrog lub txee ntev lub neej, cov kaus poom zaub mov, cov khoom noj ceev), cov nqaij liab thiab roj (nqaij npuas, os, os, yaj), hnyuv ntxwm thiab hnyuv ntxwm, muaj roj thiab salted ntses, muab nqaij noj cream, kua mis nyeem yogurt, salted cheese tsiaj rog cov kua sau (mayonnaises, thiab lwm yam), ntsim ntsim txuj lom. Nkag mus rau hauv cov khoom noj
Mov nplej dawb	Cov nplej xim av
Qos yaj ywm, tshwj xeeb tshaj yog nyob rau hauv daim ntawv ntawm mashed qos yaj ywm thiab fries	Jasm, qos qos
Tiaj nplej zom	Nplej zom los ntawm durum hmoov nplej thiab ntxhib kev sib tsoo.
Cov khob cij dawb	Peeled qhob cij
Pob kws flakes	Kwv Tuag
Ncuav, ncuav qab zib	Txiv hmab txiv ntoo thiab berries
Liab nqaij	Nqaij ntses dawb nqaij (luav, qaib cov txwv), ntses muaj roj tsawg
Tsiaj rog, rog rog pauv	Cov zaub ua rog (rapeseed, flaxseed, txiv roj)
Cov nqaij siav	Lub teeb kua zaub rau ntawm ob lub khob nqaij nqaij
Rog cheese	Avocado, cov rog rog tsis muaj rog
Mis chocolate	Qhob noom xim kasfes dub
Mis nyuj khov	Cov Txiv Hmab Txiv Ntoo Whipped (Tsis yog Cov Khov Rau Txiv)
Cov tshuaj nplaum	Cov mis tsis los

Rooj ntawv 9 rau ntshav qab zib

Kev noj haus No. 9, tsim tshwj xeeb rau cov neeg mob ntshav qab zib, yog siv dav hauv kev kho mob hauv cov neeg mob zoo li no thiab yuav tsum tau ua tom tsev. Nws tau tsim los ntawm tus kws tshawb fawb Soviet M. Pevzner. Ntshav qab zib kev noj haus suav nrog kev noj kom tsawg txhua hnub ntawm:

80 gr. zaub
300 gr txiv ntoo
1 khob kua txiv hmab txiv ntoo rau ntuj
500 ml ntawm cov khoom noj siv mis, 200 g ntawm tsev nqaij muaj roj tsawg,
100 gr. nceb
300 gr ntses lossis nqaij
100-200 gr. rye, nplej nrog ib admixture ntawm rye hmoov, mov cij lossis 200 grams ntawm qos yaj ywm, cereals (tiav lawm),
40-60 gr. rog.

Lub lauj kaub tais diav tseem ceeb:

Cov kua zaub: zaub qhwv kua zaub, zaub, borsch, beetroot, nqaij thiab zaub okroshka, nqaij me me lossis ntses kua zaub, nceb nqaij nrog zaub thiab cereals.
Nqaij, nqaij qaib: nqaij menyuam nyuj, luav, qaib cov txwv, hau, txhoov, tsuav nqaij qaib.
Ntses: cov nqaij ntses muaj roj tsawg thiab ntses (pike perch, pike, cod, saffron cod) hauv rhaub, ncu, ncu, muab ci ua nws cov kua txiv.
Khoom noj txom ncauj: vinaigrette, zaub sib xyaw ntawm zaub tshiab, zaub mov caviar, herring soaked los ntawm ntsev, jellied zaub mov nqaij thiab ntses, nqaij ntses nyoo zaub xam lav nrog butter, cheese tsis tseem ceeb.
Khoom qab zib: cov khoom qab zib ua los ntawm cov txiv hmab txiv ntoo, cov txiv ntoo, cov txiv ntoo tsis muaj qab zib, qab zib mousse, marmalade thiab jam tsis muaj qab zib.
Dej qab zib: kas fes, tshuaj yej, tsis muaj zog, dej ntxhia tsis muaj roj, zaub thiab kua txiv, kua rosehip si (qab zib tsis pub dawb).
Cov tais diav qe: protein omelet, muag-qe ua qe, hauv cov tais diav.

Thawj hnub

Noj tshaisProtein omelet nrog asparagus, tshuaj yej.Xoob buckwheat nrog zaub roj thiab chav cheesecake. 2 Noj tshaisZaub xam lav ntawm squid thiab Kua nrog Walnut.Tshiab zaub ntug hauv paus nyias. Noj suBeetroot, ci txaij nrog pomegranate noob.

Tus neeg tsis noj nqaij zaub ua kua zaub, nqaij stew nrog lub tsho loj tshaj plaws. Ib lub kua.

Khoom txom ncaujSandwich ua los ntawm rye cij nrog avocado.Kefir sib xyaw nrog cov tshiab berries. Noj hmoCi salmon steak thiab dos ntsuab.Boiled ntses nrog stewed cabbage.

Hnub ob

Noj tshaisBuckwheat rau mis nyuj, ib khob kasfes.Hercules porridge. Tshuaj yej nrog mis nyuj. 2 Noj tshaisTxiv hmab txiv ntoo zaub xam lav.Tsev cheese nrog apricots tshiab. Noj suPickle on thib ob nqaij broth. Nqaij ntses nyoo.Neeg tsis noj nqaij borscht. Qaib cov txwv goulash nrog lentils. Khoom txom ncaujCov nqaij tsis muaj pawg thiab ib khob ntawm kefir.Zaub qhwv qaws. Noj hmoCi zaub nrog minced qaib cov txwv.Cov txiv hmab txiv ntoo qhuav tsis muaj qab zib. Mos-hau qe.

Hnub peb

Noj tshaisOatmeal nrog grated Kua thiab sweetened nrog stevia, ib khob ntawm qab zib-yogurt tsis muaj qab zib.Tsawg-rog curd cheese nrog txiv lws suav. Tshuaj yej 2 Noj tshaisFresh apricot smoothie nrog berries.Zaub vinaigrette thiab 2 slices ntawm tev zaub mov. Noj suZaub stewed veal stew.Viscous pearl barley kua zaub nrog mis nyuj. Riam riam los ntawm leeg. Khoom txom ncaujTsev cheese nrog ntxiv ntawm mis.Txiv hmab txiv ntoo stewed nrog mis nyuj. Noj hmoZaub xam lav ntawm tshiab taub dag, carrots thiab peas.Braised zaub cob pob nrog nceb.

Hnub plaub

Noj tshaisBurger ua los ntawm tag nrho cov qhob cij qhob cij, rog tsis tshua muaj rog thiab txiv lws suav.Mos-hau qe. Ib khob ntawm chicory nrog mis nyuj. 2 Noj tshaisSteamed zaub nrog hummus.Txiv hmab txiv ntoo thiab berries, whipped nrog kefir blender. Noj suZaub kua zaub nrog celery thiab ntsuab peas. Nqaij qaib txiav cutlet nrog spinach.Neeg tsis noj nqaij qhwv kua zaub. Barley porridge nyob rau hauv ib lub tsho tiv no ntses. Khoom txom ncaujCov khoom siv txiv ntoo ua si nrog almonds nyoos.Zucchini caviar. Noj hmoNyias nrog kua txob thiab yogurt ntuj.Boiled nqaij qaib mis nrog eggplant thiab celery goulash.

Hnub tsib

Noj tshaisChav puree los ntawm tshiab plums nrog cinnamon thiab stevia. Ncuav cov kas fes thiab taum.Germinated nplej nrog ntuj yogurt thiab khob cij. Kas fes 2 Noj tshaisZaub xam lav nrog qe hau thiab lub ntsej muag nyom caviar.Berry Jelly. Noj suKua zaub mashed zaub paj thiab zaub cob pob. Nqaij ci nqaij nrog arugula thiab txiv lws suav.Mushroom broth nrog zaub. Meatballs nrog stewed zucchini. Khoom txom ncaujTsawg rog rog tsev cheese nrog cov txiv ntseej.Ib khob dej ntsuab. Ib lub kua. Noj hmoSteamed asparagus thiab ntses meatballs nyob rau hauv ntsuab ntuj sauce.Zaub xam lav nrog lws suav, tshuaj ntsuab thiab tsev cheese.

Sweeteners

Lo lus nug no tseem tsis txaus ntseeg, vim tias lawv tsis xav tau tus neeg mob ntshav qab zib, thiab siv lawv tsuas yog ua rau lawv nyiam saj thiab cwj pwm uas qab zib tais diav thiab dej qab zib. Khoom cuav thiab ntuj qab zib hloov nrog ib puas feem pua pom tseeb kev nyab xeeb hauv txoj ntsiab cai tsis muaj. Lub ntsiab tseem ceeb rau lawv yog qhov tsis muaj kev loj hlob hauv cov piam thaj hauv ntshav lossis nce me ntsis hauv qhov ntsuas.

Tam sim no, nrog kev tswj xyuas ntshav qab zib kom nruj, 50% fructose, stevia thiab zib ntab tuaj yeem siv ua qab zib.

Stevia yog ib qho ntxiv los ntawm nplooj ntawm cov nroj tsuag muaj hnub nyoog ntau xyoo, stevia, hloov cov piam thaj uas tsis muaj cov calories. Cov nroj tsuag synthesizes qab zib glycosides, xws li stevioside - ib yam khoom uas muab cov nplooj thiab cov txiv uas muaj qab zib, 20 npaug hws ntau dua li cov qab zib ib txwm. Nws tuaj yeem muab ntxiv rau kev npaj pluas noj lossis siv hauv kev ua noj. Nws ntseeg tau hais tias stevia pab kho tus txiav ua kom ntshav qab zib thiab pab txhim kho nws tus kheej insulin yam tsis muaj kev cuam tshuam cov ntshav qab zib.

Nws tau pom zoo ua cov khoom qab zib los ntawm cov kws paub txog WHO hauv xyoo 2004. Kev coj ua txhua hnub yog txog li 2.4 mg / kg (tsis pub ntau tshaj 1 tablespoon ib hnub). Yog tias cov ntawv ntxiv tsim txom, kev ua rau lub cev tsis haum thiab ua xua tuaj yeem tsim kho. Muaj nyob rau hauv cov hmoov ntawv sau, kua ua kua thiab cov kua hauv cov kua paum.

Fructose 50%. Rau fructose metabolism, insulin tsis xav tau, yog li ntawd, hauv qhov no, nws muaj kev nyab xeeb. Nws muaj 2 zaug tsawg dua cov ntsiab lus calorie thiab 1.5 npaug ntau dua cov khoom qab zib hauv kev sib piv nrog cov suab thaj li ib txwm. Nws muaj GI tsawg (19) thiab tsis ua rau kev loj hlob sai ntawm cov ntshav qab zib.

Kev siv tus nqi tsis ntau tshaj 30-40 gr. ib hnub. Thaum noj ntau dua 50 gr. fructose ib hnub txo qhov rhiab siab ntawm nplooj siab mus rau insulin. Muaj nyob hauv daim ntawv ntawm hmoov, ntsiav tshuaj.

Zib ntab zib ntab. Muaj cov piam thaj, fructose thiab ib feem me me ntawm sucrose (1-6%). Cov tshuaj insulin yog qhov tsim nyog rau sucrose metabolism, txawm li cas los xij, cov ntsiab lus ntawm cov piam thaj hauv cov zib ntab tsis tseem ceeb, yog li ntawd, qhov kev thauj ntawm lub cev yog me me.

Nplua nuj nyob rau hauv cov vitamins thiab biologically active tshuaj, txhawb kev tiv thaiv. Nrog rau tag nrho cov no, nws yog cov khoom siv muaj calorie carbohydrate ntau nrog GI siab (txog 85). Nrog cov ntshav qab zib me me ntawm dej qab zib, 1-2 lub nkoj dej ntawm cov zib ntab nrog tshuaj yej ib hnub yog qhov tau txais, tom qab noj mov, maj mam yaj, tab sis tsis ntxiv rau haus dej.

Cov tshuaj ntxiv xws li aspartame, xylitol, suclamate thiab saccharin tsis tau pom zoo tam sim no los ntawm endocrinologist vim muaj kev phiv thiab lwm yam txaus ntshai.

Nws yuav tsum nkag siab tias qhov nqus ntawm carbohydrates, nrog rau cov piam thaj cov ntsiab lus hauv cov khoom yuav txawv ntawm qhov nruab nrab suav qhov tseem ceeb. Yog li, nws yog qhov tseem ceeb los tswj cov ntshav qab zib ua ntej noj mov thiab 2 teev tom qab noj mov, khaws cov ntawv sau cia zaub mov thiab yog li nrhiav cov khoom uas ua rau ib tus neeg cov ntshav qab zib nce siab. Txhawm rau suav GI ntawm cov zaub mov npaj tau, nws yooj yim dua rau kev siv lub laij lej tshwj xeeb, txij li cov txheej txheem ua noj thiab ntau yam tshuaj ntxiv rau qhov pib GI ntawm cov khoom lag luam pib.

Yam khoom noj dab tsi thiab tsis tuaj yeem noj

Ua ntej tsiv mus rau lub rooj nrog cov khoom lag luam uas koj tuaj yeem noj nrog tus mob ntshav qab zib hom 2, peb rov qab qhia cov txheej txheem uas lawv tau xaiv. Cov khoom lag luam yuav tsum:

tsis txhob muaj cov pa roj carbon lossis muaj nyob rau hauv tus nqi tsawg,
muaj qhov glycemic tsis tshua muaj siab,
muaj cov vitamins, minerals,
noj zaub mov zoo thiab qab qab.

Muaj ntau cov khoom noj cov zaub mov uas ua tau raws li cov kev cai no. Ua zaub mov qab thiab nyab xeeb rau cov ntshav qab zib tau yooj yim.
Txog kev xam pom cov khoom noj uas koj tuaj yeem noj nrog cov mob ntshav qab zib hom 2, peb muab qhia ua pawg.

Qhov ntawd rau peb txhua tus yog lub hauv paus ntawm kev noj haus, rau cov neeg mob ntshav qab zib raug txwv tsis pub ua. Cov nplej, hmoov nplej, nplej zom - qhov no yog qhov ntau ntawm cov carbohydrates, uas mob ntshav qab zib yuav tsum tau muab cais tawm ntawm daim ntawv qhia zaub mov.

Koj tuaj yeem saib rau cov kev xaiv txawv nyob rau hauv daim ntawv ntawm cov ntsuab buckwheat lossis nplej quinoa, uas muaj cov khoom noj khoom haus tsawg dua. Tab sis tsuas yog kev zam, yog tias koj xav tau tiag tiag.

Cov zaub ntsuab yog qhov tseem ceeb ntawm cov zaub mov muaj ntshav qab zib. Yuav luag txhua cov zaub muaj qhov ntsuas glycemic tsawg thiab tsis tshua muaj concentration ntawm carbohydrates. Muaj kev zam. Rau kev pom tseeb, cov zaub uas raug tso cai thiab txwv tsis pub muaj nyob hauv lub rooj:

Pom zoo zaub rau hom ntshav qab zib hom 2	Kev txwv cov zaub rau ntshav qab zib hom 2
Eggplant (GI 10, carbohydrates ib 100 g - 6 g)	Qos yaj ywm hau (GI 65, carbohydrates ib 100 g - 17 g)
Txiv lws suav (10, 3.7 g)	Pob kws (70, 22 g)
Zucchini (15, 4.6 g)	Beets (70, 10 g)
Pob zaub (15.6 g)	Taub dag (75, 7 g)
Dos (15.9 g)	Qos kib (95, 17 g)
Taum taum (30, 7 g)
Cauliflower (30.5 g)

Nws yog qhov ua tau lossis tsis tuaj yeem noj qee yam zaub rau ntshav qab zib - cov ntsiab lus yog kev txheeb ze. Txhua yam yuav tsum raug kho kom ncaj ncees. Koj tsis tuaj yeem ua rau nws ntau dhau nrog cov ntawv tso cai, tab sis kev cais pawg ntawm txwv txiav tsis yog qhov tseeb. Nws tag nrho yog nyob ntawm chav kawm ntawm tus kab mob hauv tus neeg mob, cov tshuaj tiv thaiv ntawm lub cev thiab tus neeg mob lub siab xav tau. Ib daim ntawm cov khoom txwv tsis pub yuav tsis ua mob yog tias them nyiaj los ntawm kev noj zaub mov nruj dua hauv kev sib piv nrog rau lwm cov khoom siv ntawm cov ntawv qhia zaub mov.

Khoom noj siv mis

Cov mis thiab nws cov txiaj ntsig tso cai rau mob ntshav qab zib hom 2 thiab raug pom zoo. Mis nyuj ua tau peb qho haujlwm tseem ceeb:

muab cov kab mob rau cov hnyuv uas txhim kho microflora ntawm mucosa,
tiv thaiv cov hnyuv los ntawm cov kab mob putrefactive,
muaj cov txiaj ntsig zoo ntawm cov piam thaj thiab ketone lub cev.

Thaum xaiv cov khoom noj muaj mis nyuj rau cov ntshav qab zib cov ntawv qhia, tsuas yog txoj cai yuav tsum nco ntsoov yog tias lawv yuav tsum muaj cov rog tsawg.
Cov mis nyuj, tsev cheese, muaj roj ntau hom rog uas nyuaj, yogurt, qaub cream yuav tsum yog lub hauv paus ntawm kev noj haus ntawm cov ntshav qab zib.
Muaj kev zam. Qee cov khoom siv mis nyuj muaj qhov siab glycemic index. Cov uas tsis tuaj yeem noj thiab tso cai rau ntshav qab zib tau qhia hauv lub rooj:

Pom zoo cov khoom mis los rau Ntshav Qab Zib Hom 2	Kev Txwv tsis pub noj cov mis rau hom Ntshav Qab Zib 2
Mis nyuj mis (GI 25)	Cov Txiv Ntoo Qab Zib Yogurt (GI 52)
Cov mis nyuj (32)	Cov kua mis uas muaj suab thaj (80)
Kefir (15)	Cov Tshuaj Nplaum (57)
Cov nqaij npuas muaj roj tsawg (30)	Qab Zib Me (55)
Cream 10% rog (30)	Rog Qaub Cream (56)
Tofu Cheese (15)	Feta cheese (56)
Tsis Muaj Rog Qes Dawb Yogurt (15)

Los ntawm lub rooj nws tuaj yeem xaus lus tias nrog hom 2 mob ntshav qab zib koj tuaj yeem noj txhua yam khoom noj tsis muaj roj tsis muaj qab zib. Koj yuav tsum nco ntsoov txoj cai ntawm kev sim. Kev noj haus ntawm cov mob ntshav qab zib yuav tsum muaj ntau yam.

Kev cai ua noj rau hom ntshav qab zib hom 2

Xaiv cov khoom noj kom zoo rau cov ntshav qab zib yog tsuas yog ib feem ntawm cov txheej txheem ntawm kev tsim kom tau cov khoom noj zoo. Lauj kaub tais diav yuav tsum tau siav kom raug. Ua li no, muaj ntau txoj cai:

lauj kaub tais diav yuav tsum yog ua mov noj los yog ci, tab sis tsis txhob kib,
salted, smoked lauj kaub tais diav yuav tsum tau muab cais tawm,
zaub thiab txiv hmab txiv ntoo yog pom zoo kom noj cov nqaij nyoos. Tsawg kawg yog ib nrab ntawm tag nrho
hmoov thiab hmoov nplej khoom txwv. Nws yog qhov nyuaj, tab sis ua tau
npaj pluas noj nyob rau ib zaug. Tsis txhob noj rau ib lub lim tiam.

Tsis muaj tsawg tshaj li qhov tseem ceeb yog kev noj haus. Ntawm no cov kws qhia noj haus kuj tseem tsim cov cai yooj yim:

koj yuav tsum tau noj yam tsawg tsib mus rau rau zaus ib hnub. Cov kab me me tau yooj yim dua los ntawm ntaub so ntswg,
peb teev ua ntej mus pw. Txhua yam zaub mov uas tau nkag rau hauv lub cev yuav tsum muaj sijhawm mus ua haujlwm sab nrauv,
Yuav tsum noj tshais puv rau cov ntshav qab zib. Nws yuav tsum yog cov khoom noj khoom haus zoo txhawm rau tsim cov tshuab tseem ceeb rau kev ntsuas ua haujlwm.

Tsis muaj ib yam dab tsi nyuaj hauv cov cai no. Txhua tus ntawm lawv haum rau cov lus hais txog kev ua neej zoo. Yog li ntawd, cov khoom noj kom ntshav qab zib tsis txaus ntshai. Qhov nyuaj tshaj plaws los pib. Thaum nws ua ib feem ntawm lub neej, qhov tsis yooj yim nws coj yuav dhau los ua imperceptible.

Cov zaub mov kwv yees noj txhua hnub rau hom ntshav qab zib hom 2

Txhawm rau kom tsis muaj qhov tseeb, peb muab ib qho piv txwv ntawm cov zaub mov qab, muaj txiaj ntsig thiab muaj txiaj ntsig rau hnub ib hnub uas ua tau raws li txhua txoj cai rau tus mob ntshav qab zib hom 2.

Thawj tshais	Oatmeal ntawm cov dej, ib vais ntawm luav stew, zaub xam lav nrog cov qab zib uas muaj roj tsawg, tshuaj yej ntsuab, cheese nyuaj.
Noj tshais thib ob	Cov mis tsis muaj rog yog tsis muaj qab zib, tsis muaj qab zib ncuav qab zib.
Noj su	Lws suav kua zaub, ntses ci nrog zaub, zaub xam lav, unsweetened txiv hmab txiv ntoo compote.
Muaj cov tshuaj yej siab	Txiv hmab txiv ntoo nrog cov kua glycemic tsawg los yog txiv hmab txiv ntoo nyias.
Noj hmo	Vinaigrette, ib daig ntawm hau nqaij qaib mis, tsis muaj qab zib.

Cov zaub mov tau qab thiab noj qab nyob zoo. Dab tsi yog xav tau nrog kev kuaj pom no. Tsim cov ntawv qhia noj qub rau txhua hnub tsis muaj teeb meem. Mob ntshav qab zib, muaj ntau yam zaub mov pub, thiab lawv tso cai rau koj ua zaub mov txawv.