Kev pham ntawm cov ntshav qab zib hom 2: kev noj haus, khoom noj khoom haus, duab

Kev pham thiab ntshav qab zib hauv feem ntau ntawm cov mob yog concomitant pathologies. Vim yog cov tshuaj insulin, cov rog ntau dhau los hauv tib neeg lub cev, thiab tib lub sijhawm, cov tshuaj no tsis pub nws tawg.

Cov ntaub so ntswg adipose ntau dua nyob rau hauv tus neeg mob lub cev, nws cov tshuaj tiv thaiv insulin ntau dua, thiab ntau cov tshuaj hormones hauv cov ntshav, ua rau lawv rog ntau dua. Ntawd yog, lub voj voog muaj vauv yog tau txais, uas ua rau cov kab mob zoo li ntshav qab zib mellitus (hom thib ob).

Txhawm rau nqa cov piam thaj hauv qib kom tsim nyog, koj yuav tsum ua raws li cov zaub mov noj kom tsawg, ua kom lub cev qoj ib ce, nrog rau cov tshuaj noj (cov kws kho mob tshwj xeeb) tsis muaj qhov tseem ceeb.

Koj yuav tsum xav txog kev yuav ua li cas kho kev rog thiab ntshav qab zib, thiab hom tshuaj twg rau kev rog yuav pab kom poob phaus. Tus kws kho mob tuaj yeem hais tias yuav kho dab tsi, thiab dab tsi ntxiv ntxiv yuav pab kom kov yeej tus mob?

Kev pham yog qhov txaus ntshai rau ntshav qab zib

Ntau cov kev tshawb fawb qhia tau hais tias insulin tsis kam thiab rog rog muaj cov keeb tiv. Qhov tseeb no yog ua raws cov noob keeb uas muaj los ntawm cov menyuam yaus los ntawm lawv niam lawv txiv. Qee cov kws tshawb fawb hu lawv cov noob, "pab txhawb kev txuam nrog cov rog."

Tib neeg lub cev, uas nquag nquag lub cev nyhav, muaj cov khoom noj carbohydrates ntau thaum ib pliag lawv muaj ntau qhov ntau. Nyob rau tib lub sijhawm, cov concentration ntawm cov piam thaj hauv cov ntshav nce siab. Yog vim li cas thiaj li muaj ntshav qab zib thiab rog dhau los sib txuas ua ke.

Tsis tas li ntawd, qhov hnyav tshaj tawm ntawm cov rog dhau los, qhov ua rau lub hlwb tiv taus ntau tshaj rau cov tshuaj insulin. Raws li qhov tshwm sim, cov txiav ua ntej pib tsim nws nyob rau hauv ntau txawm tias ntau dua, thiab xws li qhov ntim ntawm cov tshuaj hormones ua rau cov tsub zuj zuj ntawm cov rog.

Nws yog tsim nyog sau cia tias cov noob caj dab uas pab txhawb kev txuam nrog cov rog hauv lub cev ua rau tsis txaus siab ntawm cov tshuaj xws li serotonin. Nws lub cev tsis muaj peev xwm ua rau muaj kev nyuaj siab mob siab, tsis nco qab thiab tsis tshaib plab.

Tsuas yog kev siv cov khoom lag luam carbohydrate tso cai rau koj mus rau theem tawm cov tsos mob li ntawd ib ntus, ntsig txog, lawv cov neeg coob coob ua rau txo qis cov tshuaj insulin, uas ua rau cov ntshav qab zib.

Cov xwm txheej hauv qab no tuaj yeem ua rau kev rog thiab ntshav qab zib:

Sedentary lub neej.
Noj tsis yog.
Kev ua phem rau cov zaub mov qab zib thiab qab zib.
Endocrine Kev Tsis Txaus Siab
Cov khoom noj tsis txaus, lub cev ntev.
Qee cov tshuaj psychotropic tuaj yeem ua rau nce phaus.

Kuv xav tau cov kws tshawb fawb los nrhiav kev kho tus mob ntshav qab zib thiab kev rog, tab sis, txog rau hnub no qhov no tsis tshwm sim. Txawm li cas los xij, muaj qee yam tshuaj noj uas pab txo qhov hnyav ntawm tus neeg mob, thiab tsis txwv nws qhov mob.

Tshuaj kho mob nkeeg

Ntau tus neeg mob tau xav txog yuav ua li cas kho kev rog nrog ntshav qab zib, thiab cov tshuaj dab tsi yuav pab hauv kev tiv thaiv kev rog?

Cov tshuaj tiv thaiv kab mob ntshav qab zib pab kho tus mob ntshav qab zib ntawm cov serotonin, vim cov ntsiab lus hauv lub cev nce ntxiv. Txawm li cas los xij, hom no nws muaj nws qhov tshwm sim tsis zoo. Yog li no, nyob rau hauv feem ntau ntawm cov neeg mob, ib qho tshuaj tiv thaiv tau pom zoo uas muab kev mob siab rau ntau lawm ntawm serotonin.

5-hydroxytryptophan thiab tryptophan pab ceev cov khoom ntawm serotonin. Cov tshuaj 5-hydroxytryptophan txhawb kev tsim cov "ua kom zoo rau lub cev", uas muaj kev cuam tshuam zoo rau lub xeev kev xav.

Ua ntej txhua yam, xws li cov tshuaj muaj qhov ua kom zoo, yog li nws tsim nyog los noj thaum lub sijhawm muaj kev nyuaj siab, nrog neurosis thiab ceeb kev tawm tsam.

Nta ntawm kev siv 5-hydroxytryptophan:

Hauv cov ntshav qab zib, qhov ntau tau yog qhov txawv ntawm 100 txog 300 mg. Pib nrog tus nqi tsawg, thiab nrog qhov tsis tau txais txiaj ntsig ntawm kev kho mob, qhov koob tshuaj nce.
Qhov ntsuas niaj hnub ntawm cov tshuaj tau muab faib ua ob, piv txwv, noj thaum sawv ntxov thiab yav tsaus ntuj.
Noj hauv plab khoob ua ntej noj mov.

Cov lus tau txais txiaj ntsig zoo ntawm kev noj zaub mov, txawm li cas los xij, tsis suav nrog kev txhim kho cov kev mob tshwm sim tsis zoo los ntawm nws txoj kev siv: kev txhim kho roj ntau ntxiv, cuam tshuam ntawm lub plab thiab lub plab zom mov, mob hauv plab.

Tryptophan yog ib yam tshuaj uas ua rau kev tsim cov tshuaj serotonin, melatonin, thiab kinurinine ntau lawm. Txog kev noj zaub mov kom zoo, yuav tsum tau noj sai li sai tau ua ntej noj mov, koj tuaj yeem haus nws nrog dej (tsis yog haus mis).

Yog tias peb sib piv cov tshuaj no uas ua rau cov txheej txheem dhau los ntawm kev tsim kho cov tshuaj hormones, tom qab ntawd 5-hydroxytryptophan muaj cov nyhuv ntev dua, thiab zoo dua rau cov neeg mob.

Siofor (cov tshuaj tseem ceeb metformin) thiab glucofage tau raug kho rau kev kho mob ntshav qab zib hom 2.

Ob qho tshuaj no muab ib qho kev nce ntxiv hauv kev nkag siab ntawm cov hlwb rau insulin, vim qhov kev tshwm sim hauv nws cov ntsiab lus hauv lub cev txo qis, uas ua rau cov ntshav qab zib cov ntshav qab zib.

Lwm yam kev kho mob

Tsis ntseeg, tsuas yog cov tshuaj tsis tuaj yeem kov yeej cov kab mob xws li mob ntshav qab zib mellitus, kev rog (daim duab). Txhua tus kws kho mob hauv ntiaj teb yuav hais tias kev kho mob ntshav qab zib tsis yog tsuas yog cov tshuaj pom zoo, tab sis kuj yog kev ua haujlwm hauv lub cev, ua raws li cov zaub mov qis thiab kev noj haus.

Kev rog dhau, kev ua kom lub cev yog qhov tseem ceeb, thiab tsim nyog muaj kev kho mob ntawm txoj kev sib deev. Zaws ntshav qab zib kuj tseem ceeb.

Vim yog qhov tseeb tias thaum lub sijhawm qhia cov leeg ua haujlwm ntau ntxiv, qhov ua kom lub hlwb tsis txaus rau cov insulin kuj nce ntxiv, cov tsheb thauj khoom qab zib mus rau cov tes yog ua kom yooj yim, qhov kev xav tau dav dav rau lub cev tsawg. Tag nrho cov no ua ke ua rau qhov tseeb tias cov piam thaj yog li qub, noj qab haus huv tau zoo tuaj.

Qhov loj tshaj plaws yog los nrhiav kev ua si nawv uas pab ua kom poob phaus, tab sis tsis ua rau lub cev tsis muaj zog thiab ua rau lub cev ntxhov siab. Nta ntawm poob hauv cov ntshav qab zib:

Kev hnyav yuav tsum yog tus, tsis pub ntau tshaj 5 phaus ib hlis.
Qhov poob ntawm ib phaus cia li hnyav yog qhov txheej txheem txaus ntshai uas tuaj yeem ua rau muaj kev mob hnyav.
Cov kev ua kis las zoo tshaj plaws tau khiav, ua luam dej. Lawv tsis ua rau kev loj hlob ntawm cov leeg nqaij, thaum tib lub sijhawm lawv pom zoo cuam tshuam kev ua haujlwm ntawm cov hlab plawv.

Rau cov neeg mob uas tsis tau koom ua kis las yav dhau los, nws raug nquahu kom lawv feem ntau ntsuas lawv txoj kev noj qab haus huv thiab sab laj nrog lawv tus kws kho mob txog hom kev thauj khoom. Nrog kev rog dhau ntawm qib 2, muaj lub nra hnyav rau lub siab, yog li koj tuaj yeem pib ua haujlwm koj lub cev nrog taug kev luv luv ntawm 10 feeb hauv ib hnub.

Sij hawm dhau mus, lub sij hawm sib nrug ncua ntxiv mus rau ib nrab ib teev, kev hloov ntawm kev qhia ceev, uas yog, tus neeg mob mus tau ib kauj ruam nrawm. Yog li koj yuav tsum tau ua yam tsawg ob mus rau peb zaug hauv ib lub lim tiam.

Yog tias kev siv dag zog, kev noj zaub mov thiab tshuaj noj tsis pab poob phaus, ces tsuas yog txoj kev tuaj yeem pab - phais mob. Nws yog kev khiav haujlwm uas pab cov neeg mob ntshav qab zib daws tau cov teeb meem ntawm kev noj ntau dhau.

Nws yog tsim nyog sau cia tias muaj ntau yam kev phais mob, thiab tsuas yog tus kws kho mob tuaj yeem xaiv qhov kev tshaj dhau ntawm kev kho mob.

Kev quav zaub mov

Coob tus neeg mob pheej rov sim pov tseg cov phaus ntxiv, noj tsuas yog cov zaub mov muaj calorie tsawg. Txawm li cas los xij, kev coj ua qhia pom tias qhov no tsis yog ib txwm ua tau, thiab cov phaus ntxiv yuav tsum sawv tseem lossis rov qab sai.

Kev noj zaub mov noj yog qee qhov kev txwv ntawm kev noj zaub mov, thiab tus neeg mob tsis tuaj yeem ua raws txhua qhov nws xav tau thiab cov lus pom zoo, uas ua rau muaj kev puas tsuaj, ua haujlwm dhau, qhov teeb meem yog loj dua, thiab qhov teeb meem daws tsis tau.

Raws li txoj cai, nce tsub zuj zuj ntawm cov rog los ntawm lub cev thiab hom 2 mob ntshav qab zib mellitus yog qhov muaj txiaj ntsig ntawm kev noj zaub mov noj, vim tias ib tus neeg tau noj ntau ntau ntawm carbohydrates rau lub sijhawm ntev.

Qhov tseeb, qhov no yog qhov teeb meem loj, nws tuaj yeem piv nrog kev haus luam yeeb, thaum ib tus neeg ua txhua yam kom thim tau cov luam yeeb. Tab sis me ntsis tsis ua haujlwm, thiab txhua yam rov qab mus rau qhov square ib.

Kom tshem tau cov kev quav yeeb tshuaj, kev sib xyaw ua ke zoo tshaj yuav yog kev noj haus, noj tshuaj tshwj xeeb uas txo qis koj txoj kev xav thiab xav kom lub neej muaj sia. Cov cai tseem ceeb ntawm kev noj zaub mov kom tsis muaj carb:

Noj zaub mov me me.
Tsis txhob siv sijhawm ntev so ntawm cov pluas noj.
Zom cov zaub mov kom huv si.
Ib txwm tswj koj cov piam thaj tom qab noj mov (qhov no yuav pab tau ib qho cuab yeej tshwj xeeb rau kev ntsuas cov piam thaj, hu ua glucometer).

Txhawm rau kho cov txiaj ntsig zoo ntawm carbohydrate, koj yuav xav tau lub zog loj npaum li cas. Thiab tus neeg mob yuav tsum nkag siab tias yog tias koj tsis ua raws li tag nrho cov cai ntawm khoom noj khoom haus, tsis tswj hwm cov ntshav qab zib, nws yuav tsis poob phaus, thiab tsis ntev cov teeb meem ntau yam yuav ntxiv cov duab hauv chaw soj ntsuam.

Lub siab xav xav noj carbohydrates tsis yog tsuas yog whim, nws yog ib tus kabmob uas yuav tsum muaj kev saib xyuas tshwj xeeb, thiab lub xeev zoo li no ntawm tib neeg tsis tuaj yeem tsis quav ntsej. Txheeb cais qhia tias ntau thiab ntau tus neeg tuag los ntawm kev noj ntau dhau thiab rog dhau txhua xyoo.

Kev rog dhau hwv thiab ntshav qab zib ib txwm xav tau ib tus kheej thiab sib koom ua ke. Thiab tsuas yog ua ke nrog kev noj tshuaj, kev noj zaub mov nruj thiab kev ua kom lub cev tuaj yeem kho qhov xwm txheej. Hauv cov yeeb yaj kiab hauv tsab xov xwm no, Elena Malysheva yuav qhia txog cov khoom noj kom ntshav qab zib.

Cov khoom noj zoo rau cov ntshav qab zib hom 2 thiab rog dhau rau ib lub lim tiam

Kev noj haus rau hom ntshav qab zib hom 2 thiab kev rog dhau rau lub lim tiam yog tsim nyog. Nws yog ib qho tsim nyog yuav tsum tsis suav cov khoom ntawm cov zaub mov txhua hnub uas ua kom cov txheej txheem nce cov ntshav qab zib kom ntau. Cov khoom noj kom zoo rau hom ntshav qab zib hom 2 cuam tshuam ntau yam. Nws yog ib qho tsim nyog yuav tsum tsis yog hloov kho khoom noj rau tus mob ntshav qab zib hom 2, tab sis tseem yuav soj ntsuam ib qho kev tswj hwm thiab sau cov txiaj ntsig hauv phau ntawv sau cia.

Tus neeg mob yuav tsum nkag siab tias kev kho kev noj haus uas raug xaiv los ntawm cov kws kho mob paub dhau los tsis yog qhov ntsuas uas tuaj yeem siv tau ib ntus. Kev siv cov khoom noj kom zoo rau lub sijhawm thiab lub neej zoo ntawm cov ntshav qab zib.

Raws li kws kho mob, yog tias tus neeg uas mob ntshav qab zib thiab rog dhau mus ua lub cev poob phaus, tom qab ntawd nws ua tiav lub hom phiaj tseem ceeb - normalizes cov ntshav siab, txo qis cov ntshav qab zib thiab cov cholesterol.

Dab tsi koj yuav tsum paub txog khoom noj khoom haus ntshav qab zib

Txhawm rau tshem tawm qhov hnyav tshaj, tus neeg mob yuav tsum tau noj 5-6 zaug ib hnub. Txoj kev no, cov piam thaj yuav ua tau ruaj khov thiab kev tshaib nqhis. Ntxiv rau, qhov kev pheej hmoo ntawm hypoglycemia yuav raug txo.

Yog hais tias tus neeg mob pib rog rog tiv thaiv keeb kwm ntawm ntshav qab zib, ces cov kws kho mob pom zoo suav nrog kev noj zaub mov noj txhua hnub:

fiber ntau ntawm ntau hom (zaub, mov ci tag nrho, txiv hmab txiv ntoo, zaub ntsuab),
cov rog cov zaub
nqaij ntses thiab ntses.

Cov ntawv qhia txog zaub mov noj yuav tsum muaj cov zaub mov tsawg li tsawg tau uas muaj cov rog ua haujlwm thev naus laus zis. Cov no suav nrog:

Cov txheej txheem rog thev naus laus zis ua rau muaj kev loj hlob ntawm cov teeb meem loj hauv lub cev tsis muaj zog, atherosclerosis, thiab oncological kab mob.

Cov ntawv qhia zaub mov rau lub cev yuav tsum tsis txhob muaj cov menyuam yaj, cov hnyuv ntxwm, tawv tawv, mayonnaise, nqaij npuas, cov zaub mov muaj roj, qaub cream, thiab cov khoom tiav ua tiav.

Txog kev ntsuas qhov hnyav, nws zoo dua rau noj cov nqaij, cov zaub mov muaj fiber ntau, cereals, ntses, khoom noj siv mis, thiab zaub.

Kev ua cov khoom lag luam zoo yog qhov tseem ceeb tshaj. Piv txwv li, ua ntej ua noj, nws yog qhov yuav tsum tau tshem tawm ntawm daim tawv nqaij ntawm nqaij qaib, tshem tawm cov rog ntawm cov nqaij, ua zaub noj kom sov.

Noj cov zaub mov rau lub lim tiam

Nrog rau kev hnyav dhau thiab cov ntshav qab zib, nws yog qhov zoo dua los lo rau cov khoom noj kom zoo dua qub. Hnub Monday sawv ntxov yog qhov zoo tshaj plaws pib nrog kev siv cov mis nyuj ntawm herculean porridge, zaub ntug hauv paus zaub xam lav, tshuaj yej nrog toast. Thaum noj su, koj tuaj yeem noj zaub borsch, qee cov khob cij, zaub xas lav thiab stew. Daim ntawv noj mov noj hmo muaj xws li hauv tsev cheese ua zaub, taum ntsuab thiab ib khob dej qab zib uas tsis muaj qab zib.

Npaj cov ntses, zaub qhwv thiab dej xas rau hnub Tuesday noj tshais. Noj su yuav siv tau yog tias koj noj me ntsis nqaij qaib hau, zaub ua kua zaub, mov ci thiab kua txiv tshiab. Hmo Tuesday noj qab nyob zoo yog qee cov qhob cij, cov nqaij pawv thiab cov nqaij hau ua noj. Yog tias koj xav tau, tom qab ntawd npaj ua hmo noj hmo thib ob, uas tej zaum yuav muaj ib khob ntawm tsawg rog rog kefir.

Ua buckwheat porridge thiab cov txiv hmab txiv ntoo qhuav compote rau hnub Wednesday sawv ntxov. Noj su yog qhov zoo yog tias koj ua zaub qhwv stewed zaub qhwv thiab nqaij rwj. Nyob rau yav tsaus ntuj, noj stewed zaub, meatballs thiab khob cij. Nws yog qhov zoo dua los mus haus zaub mov nrog rosehip broth.

Hnub Thursday noj tshais yuav tsum noj haus zoo thiab muaj lub dag zog zoo. Cov txhuv nplej, hau beets thiab ci nrog me ntsis butter yog qhov tsim nyog. Txog caij noj su, noj nqaij qaib, hau ntses,
taub noj mov.

Nyob rau yav tsaus ntuj, kho koj tus kheej rau zaub xam lav thiab buckwheat porridge. Hnub Friday yav sawv ntxov, nws yog qhov zoo uas yuav tau noj qee cov tsev cheese thiab kua zaub ntug hauv qab. Rau pluas su, nws yog qhov zoo dua rau noj zaub mov caviar, kua zaub, nqaij goulash thiab compote.

Nyob rau yav tsaus ntuj, noj qee cov millet porridge thiab ntses ci hauv qhov cub.

Hnub Saturday sawv ntxov tsuas yog xav pib nrog kev noj tshais zoo. Nws tuaj yeem yog cov zaub ntug hauv paus thiab cov kua ntsev
porridge. Rau pluas su, koj yuav tsum tau ua mov noj, vermicelli kua zaub thiab noj lub siab nrog cov roj tsawg qab zib. Txoj kev ua tiav ib hnub zoo dua los ntawm kev siv cov taub dag thiab dag pob kws.

Hnub Sunday noj tshais tuaj yeem muaj cov cheese uas tsis muaj rog, buckwheat, khob cij thiab steven beets. Rau noj su, ua qe lws, taum kua zaub, haus kua txiv thiab pilaf nrog nqaij qaib. Rau noj hmo, ua zaub xam lav,
cov lauj kaub ua nqaij thiab nqaij cutlets. Rau kev npaj cov khoom noj muaj roj, muaj me me ntawm zaub roj raug tso cai.

Cov zaub mov zoo tshaj plaws rau cov zaub mov noj

Muaj ntau cov lus qhia yooj yim rau cov tais diav uas koj tuaj yeem siv los ua kom qab thiab noj zaub mov kom zoo. Piv txwv li, koj tuaj yeem ua taum kua zaub.

Koj yuav tsum tau noj me ntsis zaub, 2 liv ntawm zaub zaub, 2 qos yaj ywm, tes puv taum ntsuab. Nqa cov zaub npaj rau lub rhaub, ntxiv cov tws dos thiab qos yaj ywm. Ua noj rau 15 feeb.

Tom qab ntawd muab cov taum pauv thiab tom qab li 5 feeb tua hluav taws. Txau nrog tshuaj ntsuab ua ntej muab kev pabcuam.

Cov zaub mov zoo noj xws li zaub nyoos yog qhov zoo rau koj kev noj qab haus huv. Nqa 2 txiv lws suav, 1 zucchini, 500 ml ntawm zaub zaub, zaub qhwv, 2 cov kua txob qab zib, 1 lub qe thiab 1 dos. Tag nrho cov khoom xyaw saum toj no yuav tsum tau txiav, muab tso rau hauv lub lauj kaub, ncuav dej, thiab tom qab ntawd muab tso rau hauv qhov cub. Stew zaub rau 40 feeb.

Yuav luag txhua cov zaub mov noj rau cov khoom noj muaj txiaj ntsig yog qhov yooj yim heev, thiab cov tais diav lawv tus kheej kom zoo thiab noj zaub mov zoo. Piv txwv li, broccoli casserole. Rau nws cov kev npaj koj yuav xav tau 3 sprigs ntawm zaub txhwb qaib, 300 g ntawm zaub cob pob, me ntsis txiv roj roj, 4 qe, ntsev, 100 g ntawm mozzarella thiab 100 ml ntawm mis.

Yuav kom ua zaub cob pob tom qab ci, nws yuav tsum noj rau 5 feeb ua ntej. Yeej lub qe nrog mis nyuj siv rab, txiav cov zaub ntsuab, txiav cov mozzarella mus ua tej daim. Tom qab qhov no, broccoli yuav tsum tau muab tso rau hauv daim ntawv ua ntej-oiled, sprinkled nrog tshuaj ntsuab thiab ntxiv mozzarella.

Lub txiaj ntsig loj yuav tsum tau nchuav nrog cov mis-qe sib tov, muab daim ntawv tso rau hauv qhov cub rau 25 feeb.

Ib qho qab heev thiab txaus siab rau lub tais uas tuaj yeem noj los ntawm cov ntshav qab zib yog fritters los ntawm zucchini nrog sauce. Nqa 1 zaub ntug hauv paus, 2 zucchini, ntsev, 3 qe, txuj lom, 1 dos. Txhawm rau npaj cov ntses, koj yuav xav tau 1 lub dib tshiab, 100 g ntawm ntuj yogurt, ntsev, 1 clove ntawm qej thiab 10 g ntawm tshuaj ntsuab.

Grate cov carrots thiab zucchini, thiab txiav cov dos rau hauv me me. Tom qab ntawd koj yuav tsum sib tov tag nrho cov zaub thiab ntxiv ntsev thiab txuj lom.Koj yuav tsum ci pancakes hauv qhov cub tam sim ntawd tom qab npaj lub khob noom cookie.

Daim ntawv ci yuav tsum tau them nrog parchment, uas yog qhov zoo tshaj plaws lubricated nrog ib tug me me ntawm cov roj. Tom qab ntawd muab lub khob noom cookie nrog rab diav. Ci pancakes yuav tsum yog 20 feeb.

Nws yooj yim heev los npaj cov ntses rau lawv: peb txiav cov zaub ntsuab, nyem lub qej, tshiav lub dib. Sib tov txhua yam thiab ntxiv yogurt thiab ntsev.

Cov khoom noj rau ntshav qab zib hom 2 nrog cov rog pias los ntawm hnub

Mob ntshav qab zib yuav tsum tau kho, thiab qhov no yog qhov teeb meem thaum lub ntsiab lus tseem ceeb rau kev noj haus. Thaum muaj kab mob ntawm hom thib ob uas muaj qhov hnyav tshaj, cov zaub mov khaws cia zoo tso cai rau koj los ua kom tus neeg mob lub cev.

Qauv ntawv qhia zaub mov rau txhua hnub

Tag nrho cov cai no yooj yim heev rau hauv kev coj ua, vim hais tias muaj ntau yam zaub mov txawv rau cov tais diav uas ua tau raws li qhov xav tau. Koj tuaj yeem sim hauv chav ua noj, thiab ua kom yooj yim kom nkag siab txog cov zaub mov noj txhua hnub ntawm tus mob ntshav qab zib yuav tsum zoo li cas, peb muab ob peb qhov piv txwv.

Pluas tshais: porridge (mov, oatmeal, mij), hau rau hauv cov mis tsis muaj rog 200 grams, 1 daim ncuav, 2 daim ntawm cheese, tshuaj yej uas tsis muaj zog nrog mis nyuj.
Thib ob noj tshais: 1 txiv hmab txiv ntoo lossis 20 grams ntawm cov muaj noob.
Noj su: zaub qhwv kua zaub, 2 chav ua khoom txiav, 1 daim ncuav.
Khoom txom ncauj: 1 txiv hmab txiv ntoo lossis zaub tshiab.
Noj hmo: mashed qos yaj ywm 200 grams lossis ib qho kua zaub ua noj, ncu cue pob - 100 grams, 1 lub qe tawv-tawv.
Ua ntej yuav mus pw: 30 grams ntawm qhob cij thiab 1 khob ntawm kefir.

Cov khoom noj txhua hnub muaj calories ntawm cov zaub mov no yog 1200 kcal.

Pluas tshais: 100 gram ntawm cov noob mis siav, 2 lub hau txiav, 2 txhoov ntawm cheese, tshuaj yej.
Thib ob noj tshais: 1 txiv hmab txiv ntoo, 2 khaub noom.
Noj su: zaub kua zaub, 1 khob hau zaub qhwv, 1 daim ncuav. 2 hliv cov ntses ci noj.
Khoom noj txom ncauj: 200 ml roj nyeem tsawg roj, 100 grams ntawm tsev cheese.
Noj hmo: 200 grams ntawm tej taum, Fabkis kib (nrog nceb thiab txiv lws suav).
Ua ntej yuav mus pw: 1 khob kefir thiab ib qho qhaub cij nrog ob twm ntawm tshij.

Cov ntsiab lus ntau ntawm cov zaub mov tsis xws luag yog 1800 kcal.

Pub thiab Txwv cov Khoom

Cov zaub (zaub qhwv, beets, carrots, dib, txiv lws suav, turnips, thiab lwm yam).
Qab zib tsis muaj dej qab zib.
Txiv Hmab Txiv Ntoo.
Mob ntshav qab zib.
Hauv cov nyiaj nruab nrab, cov nqaij ntshiv, tsev cheese (tsis muaj rog), qe, nceb.
Cereals, mov ci.
Qos yaj ywm, pob kws, nplej zom.

Tsis txhob noj zaub mov uas ua rau muaj piam thaj hauv ntshav lossis muaj cov lus qhia:

Khoom qab zib, kua txiv, kua txiv, qab zib, kvass, cov dej qab zib zoo.
Semolina, mashed qos yaj ywm.
Txiv quav cawv, txiv tsawb.
Roj (zaub thiab qab zib), qaub cream, mayonnaise.
Cov nqaij rog, cov nqaij ua tiav ib nrab.
Qos rog.
Neeg rau, noob.

Fructose yog qhov tsis txaus siab, vim tias nws seb puas tsimnyog tau cov ntshav qabzib. Koj yuav tsum kawm paub txog kev suav cov khoom noj nrog cov nqaijrog zais (sausages, sausages, cheese khoom, thiab lwm yam), vim lawv nce cov calories ntau ntawm cov zaub mov, lawv muaj teeb meem rau kev noj qab haus huv tag nrho.

Kev noj zaub mov zoo rau hom 2 ntshav qab zib

Lub hom phiaj tseem ceeb ntawm kev noj haus rau cov ntshav qab zib 2 yog qhov ib txwm ua rau lub cev hnyav, thiab qhov no ua tau yog tias cov khoom noj txhua hnub hauv calorie kom tsawg thiab kev ua haujlwm hauv lub cev. Yog li ntawd, peb xav txog cov khoom tseem ceeb txuam nrog kev ua noj. Yog li:

Lub sijhawm noj mov yuav tsum zoo ib yam, txawm li cas los xij, zoo li lub sijhawm kawm.
Kev noj haus yuav tsum muaj zog nrog cov zaub mov muaj fiber ntau. Haum: zaub tshiab thiab txiv hmab txiv ntoo, cereals, nplej zom, khoom noj ci wholemeal.
Nws yuav yog qhov yuav tsum tsis lees noj cov zaub mov muaj calorie ntau, txawm tias npaj los ntawm cov khoom pub rau ntshav qab zib.
Tus naj npawb ntawm cov zaub mov noj yog 5-6 zaug hauv ib hnub.
Tsis muaj dej cawv, vim nws tsis tsuas yog cuam tshuam rau lub cev, tab sis kuj tseem yog qhov txiaj ntsig ntawm cov calories ntxiv.
Txoj kev ua noj ua haus yuav tsum tau saib xyuas. Pom zoo hais tias yuav ci, ua noj, muab cub ci.

Kws kho mob cov lus qhia:

Thaum ua raws li kev noj haus, nws yog qhov tseem ceeb kom nkag siab tias qhov kev xaiv cov khoom kom raug yuav pab coj cov suab thaj kom rov qab zoo li qub. Kev noj haus protein ntau thiab kev noj haus fiber ntau yuav pab kom cov suab thaj zoo li qub.

Los ntawm txoj kev, daim ntawv qhia ua zaub mov kom zoo yuav tiv thaiv koj kom tsis txhob tsaus muag sai sai thiab poob ceeb thawj, uas tsis yog tsuas yog tsis pom zoo rau cov mob ntshav qab zib, tab sis kuj txaus ntshai rau kev noj qab haus huv ntawm txhua tus.

Yam ntshav qab zib hom 2 - cov ntawv qhia zaub mov noj txhua lub lim tiam

Rau cov ntshav qab zib hom 2 nrog rau kev rog, qhov kev noj zaub mov kom ntxaws txhua asthiv pab tswj qhov hnyav thiab ntshav qab zib.

Lub hom phiaj tseem ceeb ntawm cov khoom noj zoo li no yog tias thaum muaj qee yam zaub mov noj, tus neeg mob tuaj yeem yooj yim tswj cov qib ntawm cov ntshav qab zib (piam thaj).

Yuav kom ua tiav cov txiaj ntsig zoo dua, koj yuav tsum suav cov khoom hauv qab no hauv koj cov khoom noj txhua lub lim tiam:

cov khoom ntawm txhua pawg
cov calories tsawg
kwv yees li ntawm feem pua ntawm cov carbohydrates ntawm txhua pluas noj
noj qab nyob zoo cov rog

Ntxiv nrog rau kev noj qab haus huv kev noj qab haus huv, txawm tias poob me me hauv lub cev nyhav dhau los yuav pab tswj cov ntshav qab zib kom nyob hauv qib.

Cov neeg mob ntshav qab zib hom 2 feem ntau yws yws txog qhov rog, tab sis qhov poob phaus tsawg kawg yog 5 kg yog qhov yooj yim dua los tswj txoj kev muaj mob.

Kev noj zaub mov zoo rau lub cev thiab ua lub neej nquag (piv txwv li taug kev 30-60 feeb txhua hnub) ua nws yuav yooj yim dua kom ua tiav qhov kev xav tau.

Yuav xaiv cov khoom noj zoo li cas

Hauv qhov no, kev saib xyuas tas li ntawm cov degree ntawm cov piam thaj hauv cov ntshav yuav tsum muaj. Nws yog ib qho tseem ceeb uas yuav tsum tswj txhua qhov ntsuas nyob rau hauv qee qhov txwv. Qhov no zoo txhawb los ntawm kev qhia txog kev noj haus. Yog tias koj xaiv cov zaub mov kom raug, qhov no yuav txo qhov piam thaj hauv qab zib, txo kev noj tshuaj uas cuam tshuam rau txo cov piam thaj, thiab nres kev txhim kho qee yam mob ntev.

Kev noj haus uas ua tau raws li tag nrho cov kev cai tso cai rau koj kom ua tiav cov txiaj ntsig tau zoo:

glycemic ntes
txo hauv qhov kawm tiav ntawm cov roj (cholesterol),
siv tau txwv rau ntshav siab,
Lub cev nyhav (cov ntshav qab zib feem ntau ua rog).

Carbohydrates cuam tshuam li cas rau cov ntshav qab zib

Cov carbohydrates tau txais los ntawm lub cev thaum noj zaub mov muab nws nrog lub zog tsim nyog. Yog li, nws yog qhov yuav tsum tau noj cov zaub mov uas muaj cov carbohydrates txaus kom rov ua tiav qib zog, tab sis tib lub sijhawm, cov khoom no nce cov ntshav qab zib, ntxiv mus, nrawm dua li lwm cov ntsiab.

Cov khoom tseem ceeb ntawm cov piam thaj yog cov piam thaj thiab cov hmoov txhuv nplej siab. Txhawm rau zam cov ntshav qab zib kom ntau, zam cov zaub mov uas muaj cov piam thaj lossis ntshav qab zib ntau.

Xaiv cov zaub tshiab lossis khov. Tsis txhob ntxiv cov kua ntsw, ntsev thiab lwm yam hnav rau lawv.

Txais tau (cov hmoov txhuv nplej siab-dawb) suav nrog txhua cov zaub ntsuab thiab daj, xws li dib, zaub ntsuab, zaub cob pob, zaub qhwv, chard, tswb txob.

Tsis txhob muaj cov hmoov txhuv nplej tshiab xws li pob kws, taum pauv, taum, carrots, thiab lwm yam. Nws yuav tsum nco ntsoov tias qos yaj ywm yog hmoov ntshiab, ib yam li mov ci thiab mov ci.

Koj yuav tsum xaiv cov khoom noj tshiab, khov, cov kaus poom (tsis muaj qab zib lossis kua qab) thiab ziab cov txiv ntoo uas tsis qab zib. Koj tuaj yeem noj cov txiv apples, txiv tsawb, txiv ntseej, txiv ntoo qab zib, txiv quav ntswv, txiv mab txiv ntoo, txiv kab ntxwv, txiv duaj, txiv duaj, txiv tsawb, txiv puv luj. Koj tuaj yeem ua ib lub txiv ntoo txiv ntoo cawv. Tsuas haus 100% kua txiv kua txiv uas tsis muaj dyes thiab qab zib phoov.

Muaj ob yam ntawm cov cereals:

Tag nrho nplej, tsis yog ua dhau los, muaj cov khoom nplej ib leeg. Cov noob taum tag nrho suav nrog oats, barley, cov txhuv tag nrho, nplej, quinoa, thiab hmoov txhuv nplej los ntawm cov qoob loo no.
Refined grain, nyob rau hauv lwm yam lus, av lis nyob rau hauv thiaj li yuav tshem tawm bran thiab hlav. Cov cereals xws li pob kws hmoov nplej, hmoov nplej dawb, mov ci dawb thiab txhuv dawb.

Cov noob zaub txhuv muaj cov hmoov txhuv nplej ntau, uas, raws li peb tau kawm dhau los, yog nplua nuj nyob hauv cov carbohydrates. Lawv, nyeg, nce cov ntshav qab zib, yog li rau kev noj zaub mov zoo, nco ntsoov tias tsawg kawg ib nrab ntawm koj cov zaub mov noj zaub mov yog nplej tag nrho. Lawv yog cov nplua nuj nyob hauv fiber ntau, thiab fiber ntau tiv thaiv qhov nce hauv qab zib sai.

Qhia txog Ntshav Qab Zib Cov Ntshav Qab Zib

Cov neeg mob yuav tsum tau saib xyuas tas li cov khoom tsim tau rau lawv cov ntawv qhia. Hauv qhov no, lawv yuav muaj peev xwm ua tiav rau hauv qab no:

lub txiav yuav raug rau cov kev nyuaj siab tsawg heev,
poob ntawm lub cev rog tshaj
qab zib - tsis ntau tshaj 6 mmol / l hauv cov ntshav.
noj zaub mov nrog ntshav qab zib hom 2 uas rog dhau yuav tsum tau noj heev.

Qhov sij hawm ntau ntawm kev muab cov khoom noj yuav tsum yog peb teev. Lawm, tsis txhob noj loj loj tam sim ntawd. Qhov txhaj tshuaj tsawg kawg nkaus yuav nres qhov kev tshaib plab thiab txhim kho cov khoom siv metabolism hauv tib neeg lub cev. Tus nqi txhua hnub ntawm cov dej haus zoo ib txwm (tsis suav rau haus txiv hmab txiv ntoo, tshuaj yej, kua txiv lossis haus txiv ntoo) tsawg kawg yog 1.5 litres.

Cov khoom noj tseem ceeb tshaj plaws rau cov ntshav qab zib hom 2 yog tshais thiab noj hmo. Thaum sawv ntxov koj lub cev "tsim thaum sawv", thiab txhua yam kabmob pib lawv cov haujlwm. Yog li, nws yog ib qho tseem ceeb uas nyob rau lub sijhawm no nws tau txais cov zaub mov muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo. Thiab overeating thaum hmo ntuj yuav cuam tshuam zoo rau kev pw tsaug zog zoo hmo thiab koj sab, ua kom muaj roj ntau ntawm lawv.

Cov khoom muaj protein ntau

Cov muaj protein ntau nyob rau hauv cov khoom noj xws li nqaij, nqaij qaib, qe, cog zaub thiab taum pauv, txiv ntoo, thiab kua zaub. Koj yuav tsum noj nqaij ntses thiab nqaij qaib ntxiv, tab sis ua ntej koj yuav tsum tshem tawm ntawm daim tawv nqaij.

Xaiv cov ncuav ntawm nqaij nyuj, nqaij tsiaj me, nqaij npuas, lossis tsiaj qus. Yuav tsum tau ua tib zoo tshem cov txheej roj ua ntej ua noj. Ntawm cov hau kev ntawm txoj kev ua noj nqaij, nws raug tso cai rau ci, ua noj lossis ncu nws.

Yog tias koj txiav txim siab kib cov khoom muaj protein, tsuas yog siv cov roj zoo, xws li txiv roj roj.

Ntawm cov khoom noj siv mis, tsuas yog cov zaub mov muaj roj tsawg tau tso cai. Nws yuav tsum nco ntsoov tias mis thiab kua mis nyeem yog muaj qab zib, ntxiv rau cov uas cov chaw tsim khoom ntxiv. Qhov no yuav tsum raug coj los txiav txim siab thaum txhim kho kev noj zaub mov kom tswj tsis tau cov piam thaj hauv ntshav.

Qee cov khoom noj siv mis ua kom tsis muaj roj muaj cov piam thaj ntau. Yog li, ua ntej yuav, ua tib zoo nyeem cov lus sib xyaw ntawm cov khoom lag luam no.

Cov Khoom Noj Muaj Mob Ntshav Qab Zib Hom 2 Ntawm Cov Poj Niam

Tus neeg noj zaub mov zoo muab ntau cov lus qhia uas cov neeg mob ntshav qab zib yuav tsum ua raws thaum xaiv cov khoom noj los noj.

Teev cov sijhawm noj mov kom ncaj qha rau cov xuaj moos. Qhov no yuav tsum tau ua nruj me ntsis, vim qhov no koj lub cev yuav ua haujlwm "zoo li lub sijhawm saib."
Txo cov khoom noj ua kom rog. Qhov no tuaj yeem ua tiav los ntawm kev tsis kam noj cov zaub mov zom. Tab sis nco ntsoov tias polysaccharides yuav ua rau kom qab zib kom ntau ntxiv. Yog li ntawd, lawv yuav tsum tsis txhob muab tso tseg.
Kev tsis suav suab thaj los ntawm cov khoom noj.
Qhov ua tiav tsis muaj cov zaub mov muaj calorie siab. Qhov no yuav txo lub cev rog.
Tsis muaj cawv.
Koj tsis tuaj yeem kib, ncuav lossis haus luam yeeb.
Cov zaub mov noj yuav tsum yog ua noj, muab cub lossis ua kom sov.

Cov rog thiab roj

Cov roj tsis yog ua tiav cov zaub mov, tab sis lawv muaj cov as-ham uas pab kom lub cev noj qab haus huv. Cov roj hauv paus tseem txawv ntawm cov rog vim tias nws tseem ua kua ntawm chav tsev kub. Nyob rau tib lub sijhawm, rog txhua lub sijhawm tseem yuav hnav raws li yam uas tsis muaj kev ua kom sov.

Cov neeg mob ntshav qab zib hom 2 yuav tsum tau txwv kom tsis txhob muaj cov rog ntau, tshwj xeeb tshaj yog cov rog ntau, uas muaj nyob hauv burgers, kib zaub, lard thiab butter.

Hloov ntawm cov khoom lag luam saum toj saud, koj yuav tsum xaiv cov khoom lag luam nrog cov rog polyunsaturated lossis monounsaturated fats. Xws li cov rog tau pom hauv cov ntses, txiv ntoo thiab roj zaub. Cov roj tuaj yeem nce ntshav qab zib, tab sis tsis ceev npaum li cov hmoov txhuv nplej siab. Cov roj zaub, nyeg, muaj ntau calories, yog li koj yuav tsum tsis txhob ua phem rau cov khoom no hauv koj cov khoom noj.

Dab tsi txog dej cawv thiab khoom qab zib?

Yog tias koj txiav txim siab haus cawv, koj yuav tsum txo nws cov nqi. Tus kws kho mob uas tuaj koom tuaj yeem qhia koj tias yuav pub cawv dab tsi rau hauv qhov chaw noj qab haus huv ntawm tus neeg mob.

Khoom qab zib muaj cov roj thiab qab zib ntau, yog li cov zaub mov no yuav tsum zam. Ua raws li cov lus qhia txog kev noj haus yooj yim:

Noj cov khoom qab zib uas tsis muaj qab zib
Faib cov khoom qab zib ua ntau ntu lossis muab rau koj cov neeg hlub, kom tsis txhob noj ntau dhau ib zaug
Hauv cov chaw ua noj ua haus, ib txwm nug txog qhov loj me ntawm cov khoom qab zib muaj.

Dab tsi yog qhov tseem ceeb rau cov neeg mob ntshav qab zib kom paub

Qhov ntsuas	Kev piav qhia
Glycemic Performance index	Xam cov nyhuv ntawm cov khoom noj ntawm qhov muaj suab thaj hauv tus neeg mob cov ntshav. Yog hais tias daim duab yog loj txaus, tom qab ntawd, raws li, glycemia nce ntxiv. Rau qhov no, cov rooj tshwj xeeb tau raug tsim los. Lawv raug pom zoo kom ua tib zoo kawm los ntawm txhua tus neeg mob ntshav qab zib. Feem ntau, cov zaub mov glycemic ntawm qabzib yog 100.
Calorie cov ntsiab lus	Tus nqi noj haus thaum muaj lub zog tau txais los ntawm lub cev.

Nyob hauv tsis muaj xwm txheej yuav tsum tso cai rog rog. Nws tshwm sim li cas?

Cov khoom noj khoom noj yog ua tiav los ntawm lub plab lossis qee ntu ntawm cov hnyuv. Qhov txiaj ntsig yog ib hom "cov khoom siv hauv tsev" uas tso cai rau lub zog tsim. Yog tias nws tsim tawm ntau dhau, ces ib feem yuav, raws li kev poob qis, khom hauv cov leeg nqaij lossis adipose nqaij.

Nws yog ib qho tseem ceeb uas yuav tau txiav txim siab tias cov naj npawb ntawm cov calories uas koj xav tau txhua hnub yog cuam tshuam los ntawm poj niam txiv neej thiab hnub nyoog ntawm tus neeg. Qhov ntsuas cov kua dejNws yog qhov tshwj xeeb tshaj yog rau ntshav qab zib hom 1. Los yog, muab tau tias kev tsim cov tshuaj no hauv cov neeg mob uas muaj hom 2 yog vim muaj lub hlwb ntawm cov hlwb ua kom tsis muaj zog.

AI yuav tso cai rau koj qhia kom meej npaum li cas ntawm cov tshuaj hormones tsim nyog, uas tso cai rau koj kom tsis txhob muaj mob glycemia, uas txhim kho tom qab tau txais cov tais diav hauv lub plab.

Txhawm rau txiav txim siab seb cov khoom noj dab tsi yuav tsum muaj nyob hauv koj cov zaub mov noj thiab seb yuav npaj zaub mov noj li cas rau cov ntshav qab zib hom 2 nrog rog dhau, nws raug nquahu kom nco txhua qhov ntsuas saum toj no. Nco ntsoov tias muaj cov tshuaj uas tsim nyog rau lub neej, muaj txiaj ntsig cov kab lus thiab cov vitamins tseem ceeb hauv koj cov zaub mov.

Cov Khoom Noj Uas Pom Zoo

Raws li koj twb nkag siab lawm, txhawm rau siv tshuaj tiv thaiv tus kabmob kom ua haujlwm tau zoo dua, cov tshuaj ib leeg tsis txaus. Koj yuav tsum nruj rau kev noj haus, ua cov zaub mov ntawm cov khoom lag luam uas tau tso cai. Qhov no yog qhov tseem ceeb heev, vim tias tus kab mob cuam tshuam ncaj qha rau cov metabolism tsis ua haujlwm.

Ua tib zoo kawm cov khoom noj uas tso cai. Txij li thaum pib theem lossis nrog mob me ntsis ntawm tus kab mob, kev noj haus tuaj yeem yog txoj kev kho mob zoo tshaj plaws.

Kuv yuav noj dab tsi nrog mob ntshav qab zib hom 2

Cov khoom lag luam	Sau
Hmoov cov khoom	Tshem cov mov ci, qhov feem ntawm cov uas yog hmoov nplej los ntawm cov qib siab tshaj. Tsuas yog sib tsoo ntxhib. Koj tuaj yeem ci hauv tsev. Ua li no, ua raws li cov khoom xyaw hauv qab no: rye thiab buckwheat hmoov nplej thiab xua.
Zaub	Qhov zoo tshaj plaws rau noj. Lawv cov ntsuas ntsuas, GI, thiab AI tus nqi yog tsawg kawg.

Xws li cov zaub pob, dib lossis zucchini hauv zaub mov, i.e. tag nrho cov zaub ntsuab.

Nws yog qhov tseem ceeb heev uas koj tuaj yeem siv cov tshuaj nyoos. Hauv qhov no, lawv yuav muaj ntau cov vitamins. Qee lub sij hawm zaub yog tsim los ntawm jam. Tab sis cov neeg mob ntshav qab zib yuav tsum nco ntsoov txog kev muab cov qab zib.

Khoom noj khoom haus rau ntshav qab zib hom 2 nrog rog dhau lawm yuav tsum muaj cov khoom no. Txiv Hmab Txiv NtooCov khoom no ua rau muaj kev sib cav ntau ntawm endocrinologist. Txawm li cas los xij, qhov kev xav dav dav tseem ua haujlwm. Koj tuaj yeem noj lawv, tab sis tsis muaj ntau.

Cov tshuaj lom neeg muaj nyob rau hauv cov txiv hmab txiv ntoo thiab cov txiv ntoo zoo cuam tshuam rau cov xwm txheej dav dav ntawm cov neeg mob.

Nws yog pov thawj hais tias lawv muaj:

Npuas
Ascorbinka
Pectins
Flavonoids
Antioxidants.

Ntses thiab nqaijTsis yog vim roj. Qhov no yog nqaij qaib, pikeperch, luav, ntses, ntses liab lossis qaib cov txwv. Muaj cov omega-3 hauv cov nqaij nruab deg muaj cov kev mob hauv qab no rau tib neeg cov kabmob:

Kev loj hlob thiab cuam tshuam nrog kev loj hlob yog qhov qub,
Ruaj khov tiv taus qhov tsis zoo ntawm sab nraud,
Rov ntxiv txuas ntxiv ntawm daim ntawv epidermis,
Txhim kho kev ua haujlwm,
Tus nqi sau
Lub balanced xeev ntawm lub psyche.

Lub lauj kaubBuckwheat, oatmeal, barley, pob kws, thiab pob kws yog cov zaub mov nyiam dua rau cov neeg mob ntshav qab zib. Noj cov txhuv liab ua dawb. Tsis kam ntawm semolina.Dej qab zibTsuas yog cov txiv hmab txiv ntoo ua dej qab zib los yog kua txiv hauv tsev, dej ntxhia (tsis yog carbonated), ntsuab tshuaj yej lossis compote.

Cov zaub mov noj txhua hnub

Khoom noj khoom haus rau cov ntshav qab zib hom 2 nrog rog dhau hwv tuaj yeem xaiv ntawm nws tus kheej. Lawm, ua ntej koj yuav tsum tau txais tswv yim los ntawm endocrinologist thiab tus kws qhia noj haus. Cov kev qhia noj zaub mov kom zoo hauv qab no suav cov zaub mov kom raug thiab tsis suav cov zaub mov uas muaj ntshav qab zib.

Qauv qhia zaub mov noj nrog zaub mov txawv

Hnub ntawm lub limtiam ntawd	Noj tshais	Noj su	Noj su	Muaj cov tshuaj yej siab	Noj hmo	Khoom txom ncauj ua ntej pw
Mon	Carrot zaub xam lav, mis nyuj porridge (oatmeal), ib daim ntawm qhob cij, tshuaj yej (nyiam dua ntsuab)	Txiv kab ntxwv	Stuffed ntses kua zaub, stew (zaub ntug hauv paus, zaub qhwv thiab zucchini), compote	Seagulls nrog cov ncuav qab zib (noj biscuit)	Cov zaub (fawm), hau nqaij qaib, tshuaj yej	Kefir
VT	Mis porridge (buckwheat), qhob cij, ib daim ntawm butter, tshuaj yej	Cwjmem	Cov zaub ntsuab, nqaij ci, nqaij luav, haus kua txiv	Tshuaj yej nrog cheesecakes	Pollock, zaub qhwv nrog carrots, hauv tsev compote	Ryazhenka
SR	Mis porridge (oatmeal), ib lub qe, tshuaj yej nrog qhob cij	Cov txiv kab ntxwv qaub	Millet kua zaub, mov (xim av), lub siab stewed, kua txiv hmab txiv ntoo	Kefir nrog tsev cheese	Millet porridge, ib daim ntawm nqaij qaib, zaub qhwv, tshuaj yej	Tsis ncuav qab zib thiab tshuaj yej
Cia siab	Tsev cheese souffle nrog tshuaj yej	Txiv nkhaus taw	Kua zaub ntawm zaub, stews, khob cij nrog compote	Zaub xam lav	Asparagus, tej daim ntses, mov ci nrog tshuaj yej	Kefir
PT	Ob lub qe nrog ci	Cwjmem	Pob ntseg, stew, compote nrog ncuav	Zaub pob thiab zaub ntug hauv paus nyias, tshuaj yej	Nqaij nyuj, buckwheat, compote	Kefir
Sat	Omelette, tshuaj yej nrog qhob cij	Raisins, compote	Zaub broth, cod, tshuaj yej nrog qhob cij	Txiv kab ntxwv	Cov zaub xam lav, nqaij qaib, khob cij thiab tshuaj yej	Ryazhenka
Tshav	Mis porridge (millet), tshuaj yej nrog ib daim ntawm qhob cij thiab butter	Npauj npaim tuaj	Zaub kua zaub, ib daim ntawm qaib cov txwv, mov (tsaus), compote	Souffle ua los ntawm tsev cheese	Ntses, stew (asparagus)	Galetny ncuav qab zib thiab tshuaj yej

Nws yuav nyuaj rau koj los kho koj lub cev tam sim ntawd rau kev noj haus zoo li no. Tab sis tsis txhob ntshai. Yog tias nws nyuaj dhau, tom qab tsim kho koj cov khoom noj kom tsawg. Nyob rau hauv lub neej yav tom ntej, tom qab ib lub lim tiam, qhov tsis xis nyob yuav tsis tshua pom.

Koj tuaj yeem kawm paub ua noj qee yam tais hauv rooj.

Cov tais diav	Cov khoom lag luam		Yuav ua li cas ua noj
Cov tais diav	Npe	Qty	Yuav ua li cas ua noj
Zaub xam lav	Arugula	1	Ntxuav cov khoom xyaw uas tsim nyog thiab txiav txhua yam ua tej daim me me. Cheese yog tshiav ntawm daim grater tshwj xeeb. Zaub xam lav yog watered nrog vinegar. Zoo siv balsamic.
	Cheese (zoo dua Parmesan)	150 gr
	Cwj	1
	Tub Pos Lis	100 gr
	Vinegar
Yawg Hlob Souffle	Tsev cheese (feem pua rog - tsawg kawg nkaus)	400 gr	Peb txiv apples ntawm grater. RUB lub tsev cheese los ntawm ib sab. Muab tso ua ke hauv ib lub tais tob thiab sau nrog qe nrua ntaus. Microwave 10 feeb. Thaum muab kev pabcuam, nphoo nrog cov cinnamon.
	Kua	1
	Lub qe	2
	Cinnamon
Zucchini	Pob Tsuas Yaj	4 tbsp	Boil buckwheat los ntawm kev ntxiv tws hauv paus. Fry qej thiab nceb hauv qhov yias. Txuas nrog cereal. Qhov no yuav tsum tau pib ua ntej-siav zucchini (greased nrog qaub cream, sprinkled nrog hmoov thiab ntsev). Stew nyob rau hauv qhov cub. Koj tuaj yeem muab cov zaub mov tiav ua tiav zoo nkauj nrog zaub ntsuab.
	Zucchini	4
	Nceb (champignons)	150 gr
	Hneev	1
	Qij	3 caws ntawv
	Hmoov nplej	1 tbsp
	Tsawg rog rog qaub cream	1/3 khob
	Zaub roj
	Ntsev

Nws yog ib qho tsim nyog yuav tsum mloog cov tswv yim uas tau txais. Dietology zoo kawg nkaus pab txhawm rau nres qhov kev mob, uas, hmoov tsis, tseem tsis tau muaj peev xwm tiv tau. Tus kws kho mob yuav qhia kev tsim cov ntawv qhia zaub mov hauv txoj kev uas tus neeg mob tsis muaj tsis txaus los ntawm ntau yam tshuaj muaj txiaj ntsig. Kev tswj hwm ntawm koj cov zaub mov noj thiab ua raws nraim li cov lus pom zoo tau txais, soj ntsuam kev noj zaub mov kom zoo rau cov ntshav qab zib hom 2 nrog qhov hnyav tshaj, yuav tswj hwm kev noj qab haus huv zoo thiab yuav nres qhov kev tsim txom.

Pub thiab Txwv cov Khoom

Dab tsi yog ua tau?

Dab tsi tsis yooj yim sua?

Cov zaub ntsuab thiab daj, Cov txiv hmab txiv ntoo uas tsis muaj qab zib thiab cov txiv ntoo (cranberries, quinces thiab txiv qaub tuaj yeem noj tau hauv qhov tsis muaj txiaj ntsig), Cov khoom ci los ntawm tag nrho cov hmoov nplej, Cereals (Oat, barley thiab buckwheat cereal. Kev siv cov hlaws thiab pob kws (cereals yuav tsum tau txo)), Nqaij qaib nqaij, ntses , cov nqaij nyuj uas muaj roj tsawg, Cov qe (pom zoo ib zaug ib asthiv, tsis pub ntau tshaj ob daim ntawv.), Cov txiv ntoo, Cov cheese tsis tshua muaj rog, tsev cheese, khoom noj siv mis, txiv roj roj, Tshuaj ntsuab infusions, ntsuab teas. Koj tuaj yeem haus mis nyuj thiab hauv av kas fes.

cov dej qab zib, dej cawv, ncuav mog qab zib, ncuav qab zib, chocolate, ncuav qab zib, zib ntab, mis nyuj (tshwj tsis yog, khoom noj yog los ntawm cov qab zib), butter, roj muaj roj mayonnaise, roj qab rog, ua noj thiab nqaij rog. hnyuv ntxwm, salami, raisins, mov ci pastry, rog nqaij npuas, haus, rog, ntsim thiab qab ntsev heev,

Cov ntawv qhia zaub mov rau ib lim tiam nrog hom 2 mob ntshav qab zib mellitus nrog rog

Hnub	Ntawv qhia zaub mov
Hnub Monday	Noj tshais: ib khob ntawm skim mis, 2 slices ntawm tag nrho cov hmoov nplej qhob cij, 1 daim ntawm nyuaj tsawg-rog cheese.Noj su: grilled nqaij qaib, zaub qhwv thiab lws suav zaub xam lav, 1 tsp Roj thiab txiv qaub kua txiv, jelly nrog hlais ntawm cov txiv hmab txiv ntoo.Muaj cov tshuaj yej siab: tshuaj yej tsis muaj qab zib, ib qho qhaub cij ntawm grey qhob cij thiab tawv cheese.Noj hmo: kua zaub nrog taub dag, lws suav thiab txuj lom, zaub xam lav nrog vinegar lossis txiv qaub, kev sib xyaw ntawm kiwi thiab mandarin nrog cov roj qab qab zib.
Hnub Tuesday	Noj tshais: tsis muaj piam thaj cocoa, 4 lub ncuav ntawm cov hmoov txhuv tag nrho, cov tshij tawv thiab cov mis ua.Noj su: grilled nqaij tenderloin, zaub xam lav uas koj xaiv, txiv pos nphuab nrog whim skim qab zib.Muaj cov tshuaj yej siab: daim ntawm cov khob cij dub, txiv lws suav.Noj hmo: scrambled qe nrog spinach, zaub cob pob thiab roj tsawg roj cheese, zaub xam lav uas koj xaiv nrog txiv roj roj, txiv hmab txiv ntoo los xaiv.
Hnub Wednesday	Noj tshais: tshuaj yej, khoom qab zib biscuit, cheese nyuaj, txiv hmab txiv ntoo.Noj su: ob lub ncuav ci nqaij ntses, muab ntses nrog kua qaub lossis txiv qaub, ncuav kua qab nrog cinnamon.Muaj cov tshuaj yej siab: yog rog rog yogurt.Noj hmo: taub dag, mov thiab chard paj npleg, zaub xam lav nrog zaub qhwv, lws suav thiab vinegar, 1 kiwi.
Hnub Thursday	Noj tshais: kas fes nrog mis nyuj skim, cereal los ntawm whole grains yam tsis muaj qab zib, tshiab thiab kua txiv hmab txiv ntoo.Noj su: lentils stewed nrog dos, ci cod, mov ci tag nrho, txiv hmab txiv ntoo.Muaj cov tshuaj yej siab: ob lub ncuav ci nrog txiv lws suav thiab tshij tshiab.Noj hmo: cov kua zaub tsis muaj kua zaub, nplai cov qe nrog nceb thiab asparagus, khob cij hmoov nplej tag nrho, kua mis qab yog muaj roj tsawg.
Hnub Friday	Noj tshais: ib qho khob cij thiab cov tawv cheese, lub khob ntawm ntuj kua txiv lossis txiv hmab txiv ntoo tshiab.Noj su: veal nrog dos, asparagus taum, tag nrho cov qhob cij, txiv hmab txiv ntoo.Muaj cov tshuaj yej siab: yog rog rog yogurt.Noj hmo: ci ncuav ci, ci nqaij ci nqaij ci, txiv hmab txiv ntoo.
Hnub Saturday	Noj tshais: mis porridge yam tsis muaj qab zib, ib lub kua.Noj su: cabbage thiab lws suav zaub xam lav, qaib cov txwv, qe qe.Muaj cov tshuaj yej siab: yog tsis muaj rog yogurt nrog daim hlais grey.Noj hmo: tshuaj yej, muaj qhaub cij nrog hau nqaij npuav, txiv hmab txiv ntoo.
Hnub Sunday	Noj tshais: txiv kab ntxwv, tsis muaj roj muaj roj yogurt, ib daim ntawm txhua lub khob cij hmoov.Noj su: stewed zaub nrog nqaij thiab txiv qaub, txiv duaj.Muaj cov tshuaj yej siab: txiv hmab txiv ntoo, hlais cov cheese tshiab.Noj hmo: steamed zaub cob pob, grill sardines, zaub txhwb qaib.

Kev noj haus rau hom ntshav qab zib hom 2 nrog cov ntawv qhia rog rog

Txawm li cas los xij, cov lus pom zoo rau kev kho cov rog (lipid-txo cov roj) thiab lwm yam.

Daim ntawv qhia ua zaub mov twg nrog rau zaub mov noj 9 (rau neeg mob ntshav qab zib) Kev noj haus rau ntshav qab zib mellitus yam 2: cov ntawv qhia kom noj zaub mov noj lub cev kom qhuav rau cov menyuam ntxhais: kwv yees li ntawv qhia zaub mov ntawm.

Nws yog ib qho tsim nyog los npaj tus neeg mob rau txoj kev npaj kom raug ntawm cov ntawv qhia kho. Kuv tuaj yeem noj cov khoom noj dab tsi uas muaj ntshav qab zib. Noj cov zaub mov ntshav qab zib hom 2 muaj rog.

Nws muaj GI tsawg (19) thiab tsis ua rau kev loj hlob sai ntawm cov ntshav qab zib. Cov ntaub ntawv ntawm lub xaib yog tsuas yog rau cov hom phiaj kev kawm nrov, tsis lees paub kev siv thiab kev kho mob tsis yog, tsis yog phau ntawv coj ua. Cov roj ntsha ua tiav cov roj ntsha muaj nyob hauv cov tsiaj cov zaub mov thiab tsuas yog hauv qee cov nroj tsuag (tshwj xeeb tshaj yog hauv legumes) (tab.

Hauv qhov no, nrog rau cov zaub mov noj no, lub cev tau txais tag nrho cov kab tsim nyog, cov vitamins thiab cov zaub mov muaj txiaj ntsig.
Cov qeb no tseem suav nrog cov khoom noj nqaij (cov hnyuv ntxwm, nqaij hnyuv ntxwm, hnyuv ntxwm), butter, nqaij rog, nqaij npuas, ntxiv rau cov khoom noj muaj mis ua ke nrog cov ntsiab lus siab.
Koj cov phaj yuav tsum muaj ob ntu, ib qho yog zaub. Cov kws kho mob thawj coj sib txhawb rau qhov hais tias kev noj zaub mov noj ntshav qab zib hom 2 muaj txiaj ntsig zoo thiab siv tsis hloov.

Yam 2 mob ntshav qab zib

Lawv muaj noj tshais nrog tsev cheese (150 g), ntxiv me ntsis ziab apricots thiab prunes, buckwheat porridge (100 g), ib daim ntawm qhob cij nrog ceg thiab tshuaj yej tsis muaj qab zib.

Nco tseg: cov khoom lag luam tsim rau cov neeg mob ntshav qab zib, xws li khoom qab zib thiab lwm cov khoom lag luam confectionery, tsis muaj qhov tsis sib haum xeeb hauv cov neeg noj qab haus huv. Tom qab ntawd koj yuav tsum sib tov tag nrho cov zaub thiab ntxiv ntsev thiab txuj lom.

Thiab tsis muaj mob dab tsi koj yuav tsum noj txiv hmab txiv ntoo thaum mus pw kom tsis txhob tsaus ntuj glycemia.

Qhov tseeb no tau txais los ua lub zog tshiab hauv kev kawm txog lub luag haujlwm ntawm cov rog hauv tib neeg lub cev.

Yog li ntawd, nws yog qhov zoo rau cov neeg mob rog rog. Yog li no, ua cov ntawv qhia zaub mov, tsis tas yuav tsis muaj siab rau muab siab rau qhov glycemic index. Mob ntshav qab zib, yuav tsum noj zaub mov kom tsim nyog. Nrog rau lub raum tsis ua hauj lwm thiab cov kab mob uas cov zaub mov hauv poov tshuaj txwv tsis pub noj, kev txwv yog tsawg.

Mob ntshav qab zib noj, yam ntxwv

Yog tias kev noj haus thiab kev tawm dag zog tsis muaj qhov xav tau, cov kws kho mob tuaj yeem sau tshuaj insulin thaum cev xeeb tub.

Cov kua qab zib ntuj me ntsis nce qib ntawm cov piam thaj hauv cov ntshav, yog li lawv yuav tsum siv tsawg tsawg, thiab tseem coj mus rau hauv tus account lawv qhov kev pabcuam ntawm kev noj zaub mov.
Pluas tshais: ntsuab zaub xam lav ntawm zucchini, oatmeal (mov) porridge, beetroot puree nrog qej.
Buckwheat nrog kefir kuj tseem nrov hauv khw muag tshuaj hauv teb chaws rau cov xwm txheej zoo li no. Nws suav nrog cov nqaij ua rau cov nqaij ntshiv thiab ntses, qe, cov zaub mov muaj roj tsawg, ua cov hmoov txhuv nplej tsis ua haujlwm (buckwheat, oatmeal, barley, millet).
Ua ke, ob txoj kev sib deev tseem ceeb nce ntxiv ntawm kev pheej hmoo ntawm kev ua paug nrog kev txiav tawm tom qab kawg, nrog rau cuam tshuam rau cov kabmob ntawm lub cev: lub siab, ob lub raum, qhov muag, thiab lwm yam. Lo lus nug: Dab tsi yog qib qab zib tom qab noj mov yog suav tias yog nyob hauv nome.
Thib ob noj tshais: 1 nruab nrab cov kua thiab kefir.

Nyob rau hauv daim ntawv nyoos ib hnub, zaub tuaj yeem nce txog 800 g .Thaum tus neeg mob ntshav qab zib mellitus muaj kab mob plab zom mov, cov zaub mov zoo li no cuam tshuam rau nws.

Qee tus neeg tuaj yeem pom qhov tshwm sim twb tau nyob hauv thawj lub hlis ntawm kev kho mob, ib tus neeg xav tau me ntsis sijhawm ntxiv. Carbohydrates yog yuav luag muab faib ua cov pib, thiab ntau ntawm cov piam thaj tam sim ntawd nkag rau hauv cov ntshav. Hmoov zoo rau txhua tus neeg hauv qhov teeb meem nyuaj no, qhov tseem ceeb tshaj plaws yog peb cov txheeb ze yuav tsum xav tias peb txhawb nqa nrog koj thiab tom qab ntawd peb yuav yeej!

Pevzner lub qub kev noj haus tseem hais txog cov hnyuv ntxwm uas tuaj yeem noj - cov tshuaj yej thiab tsis muaj roj.

Noj su: lentils stewed nrog dos, ci cod, mov ci tag nrho, txiv hmab txiv ntoo. Noj su: zaub qhwv kua zaub, 2 chav ua khoom txiav, 1 daim ncuav. Peb muaj su noj nrog ci ntses thiab zaub - nyob rau hauv tsis muaj ntau tshaj 250 grams. Zaub vinaigrette thiab 2 slices ntawm tev zaub mov. Txawm li cas los xij, tsis txhob hnov qab txog qhov ntawd.

Kuv cov lus teb yog tsis zoo ib yam - “Yog lawm, koj ua tau! Tsis txhob muab kev kho mob txawm hais tias nyob hauv tsev muaj ib lub sijhawm zoo rau kev ua raws cai thiab kev ua raws kev noj haus lej 8.

Nthuav tawm ib qho me me ntawm cov zaub ntug hauv av ntawm muffin tins. Nws tsis tsim nyog los noj cov zaub nyoos, koj tuaj yeem ua ntau yam vinaigrettes, pastes thiab caviar. Dua li ntawm no, lub rooj tuaj yeem hloov ntau yam thiab qab qab.

Cov nqaij tsis muaj pawg thiab ib khob ntawm kefir. Tsawg-carb cov ntshav qab zib noj cov zaub mov.

Txiv hmab txiv ntoo tsis yog tsis tsuas yog tsis pom kev rau cov neeg mob ntshav qab zib, tab sis kuj tseem pab tau rau hauv kev ua haujlwm. Khob cij thiab yob cov hmoov nplej, muffin, ncuav qab zib thiab ncuav qab zib. Kuv xav tau tswv yim los ntawm koj. X † cov noob qes yog qhia rau cov ntshav qab zib uas rog dhau lawm. X † sorbitol, qab zib 3 lub sij hawm qis dua rau sucrose, lub zog nqi € 2.4 † kcal / g.

Eronica (nyom) C 60 † g, balsam (nplooj €) C 15 † g, senna (nplooj €) C 15 † g, phiaj xwm licorice € (cag) C 10 † g. Yog tias tus neeg mob ua qhov yog thiab ncaj qha ua raws li cov lus pom zoo hauv khoom noj, ces thawj qhov uas ceeb toom yog yuag poob.

Yog tias ob peb lub hlis koj lo rau cov ntawv qhia zaub mov uas xaiv thiab tsis kam lees cov khoom lag luam uas tsim kev puas tsuaj, qhov tshwm sim yuav zoo siab. Yog tias koj pom tias ntawm lub plab khoob koj tau txo cov piam thaj ntau, tom qab ntawd qhov kev txo qis ntawm cov tshuaj no tau pom zoo.

Tsis hais seb koj puas pom zoo rau qhov kev tshawb xav no, cov kws tshawb nrhiav tau pom tias ob qho tshuaj tiv thaiv insulin thiab ntshav qab zib hom 2 yuav ua rau lub cev poob qis los ntawm kev poob phaus tseem ceeb.

Kev hnyav lub cev yuag - qhov kev yoo mov no yog qhov zoo vim tias nws yog los ntawm kev siv cov khoom tshwj xeeb hauv cov khoom noj uas tau npaj los ntawm cov kab fiber ntau ntawm qee cov zaub. Cov no suav nrog cov npluav protein-nplej thiab mov ci protein-bran.

Raws li peb tau hais tseg ua ntej, kev noj zaub mov ntxiv rau hom ntshav qab zib hom 2 suav nrog cov txheej txheem ua tiav rau cov zaub mov noj - nws raug nquahu kom muab rhaub, rhaub, ncu thiab muab tais ci.

Dab tsi txog dej cawv thiab khoom qab zib?

Yog li, txhua hnub ntawm cov rog hauv qhov piv txwv yog C 58 † g.
Qhov tseem ceeb rau kev kuaj mob ntshav qab zib hom 2 tau txiav txim siab.
Tus neeg mob tsis hnov mob ntawm txhais ceg, txawm tias nws tuaj yeem txav tau lawv.
Cov pluas noj yoo nrawm uas cog lus tias yuav tshem tawm cov cev nqaij daim tawv ntau dhau hauv lub sijhawm luv luv yog ib txwm nrov heev.
Hauv cov khoom noj khoom haus kev noj haus, nws tau tsim raws li lub rooj 9 thiab yog txhawm rau kho cov carbohydrate, protein thiab lipid metabolism, zoo li ntawm kev tiv thaiv kev puas tsuaj uas ua nrog rau tus kab mob no.

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.

Kev noj haus zoo li no tsis yog tsuas yog tiv thaiv kab mob plawv thiab tsis pom kev, tab sis nws tseem yog lub sijhawm saib kom zoo. Hom ntshav qab zib no yog txiav txim siab nrhiav, tuaj yeem tshwm sim thaum lub sijhawm rog nrog rog rog.

Xws li lub tseem fwv tsis muaj kev cia siab. Tsuas yog cov kilocalories muaj € 50 † g ntawm tsev cheese, hauv ib lub qe, hauv 50 † g ntawm kws kho mob cov hnyuv ntxwm, hauv ib qho hnyuv ntxwm, hauv 4C5 cov dumplings € x.

Khiav ib peb phaus ntawm qej thiab parsley keeb kwm los ntawm nqaij grinder nrog qhov me me.

Ntxiv nrog rau cov txheej txheem yooj yim, muaj cov hauv kev zoo ntxiv rau kev tiv thaiv rog dhau. Orci cov hmoov txhuv nplej siab muaj xws li kwv yees li 15 g ntawm carbohydrates, 3 g ntawm protein thiab ib qho tsis txaus siab ntawm cov rog.

Cais cov passions dos, ntxiv mov mov, qej, kua zaub thiab cov txuj lom.

Kev npaj: chop txhua yam, muab zaub tso rau hauv 350 grams ntawm lub decoction ntawm zaub, ua noj rau ob thiab ib nrab teev.

Qhov laj thawj ntawm tus mob no yog qhov tso zis ntau dhau, ua rau cov ntshav khov thiab ua haujlwm ntawm lub hauv nruab nrab cov hlab ntsha thiab cov plab hnyuv siab raum.

Qhov xwm txheej no tseem ua kom pom tseeb los ntawm kiv taub hau, tsis muaj zog, tsaus nti ntawm lub qhov muag, thiab qee zaum tsaus muag. Qhov loj ntawm lub "eeb" hauv lub pob txha taub hau kuj yog qhov qub. Nws raug tso cai siv tsuas yog tsim cov protein, tsis pub ntau tshaj 2 zaug hauv ib lub lis piam.

Tab sis muaj qhov mob plab hnyuv uas yog, vim tias qos yaj ywm tsis pub, cov zaub mov tsis pub, hnyuv tsis ua haujlwm, koj puas yuav noj nqaij?
Tus thawj coj ntawm lub tsev kawm ntawv rov qab: txhua yam ntaub ntawv ntawm lub xaib tsuas yog tshaj tawm rau kev qhia.

1. Ua khoom noj txom ncauj, koj yuav tsum siv cov txiv hmab txiv ntoo, txiv ntseej los yog zaub sib tov.
2. Hauv peb lub tebchaws, lawv raug tso tawm raws lub npe glucochrome D.

Soj ntsuam kev soj ntsuam pom tias tsuas yog 7% ntawm cov neeg mob tas li ua raws cov zaub mov uas pom zoo. 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. Los ntawm txoj kev, koj tuaj yeem nyeem cov kab lus.

Diav ntawm cov tshuaj yej dub €, 5 khob dej. Diav ib hnub ob zaug. Tsis tsuas yog hais tias, yog tias koj noj ntau zaus, koj tuaj yeem yooj yim noj cov calories, vim tias cov zaub mov tshiab yuav muaj cov rog ntau dua, uas yog ob zaug cov calorie ntsiab lus ntawm carbohydrates thiab cov protein.

Kev noj haus ntawm cov ntshav qab zib yuav tsum cais tawm cov kev siv suab thaj hauv nws daim ntawv ntshiab, rau lub hom phiaj no cov khoom qab zib tau siv. Nws raug nquahu kom tshem tawm cov rog thiab tawv nqaij los ntawm nqaij. Qab zib tuaj yeem hloov aspartame lossis sorbitol.

Dilyara, ua tsaug rau koj cov lus, rau kev paub uas koj muab rau peb. Qhov hauv qab ntawm ib feem ntawm cov khoom noj nqaij (ntses ntses, ntses, noog) los ntawm pawg no hnyav txog 30 † g thiab muaj txog 7 † g ntawm cov protein thiab 5 † g ntawm cov rog, uas yog, txog 75 † kcal. Cov qe dawb yuav tau noj txhua hnub. Nws yuav tsum nco ntsoov tias nrog cov ntshav qab zib tsis tau kho, txhua yam hloov pauv tau raug tshem tawm.

Qab zib tam sim no tau poob qis dua li nws tau ua. Ntshav qab zib Hom 2 yog tshwm sim los ntawm kev poob siab ntawm cov tshuaj insulin.

Ua raws li kev noj haus rau hom ntshav qab zib hom 2, koj tuaj yeem lo rau cov ntawv qhia zaub mov yooj yim, hloov pauv hauv nws cov khoom lag luam los ntawm kev tso cai. Hnyuv ntxwm, hnyuv ntxwm, nqaij ntses, nqaij hnyuv ntxwm, roj ntau hom ntses, nqaij qaib thiab nqaij.

Kev noj haus txhua hnub tsuas yog 1650 calories, tus naj npawb ntawm cov zaub mov noj - 5-6 zaug.

X † ¬ siv heev li cov paj noob hlis, kua taum, txiv ntseej lossis cov roj canola.

Txhawm rau kom muaj kev vam meej kho tus mob ntshav qab zib hom 2 mus ib txhis, koj yuav tsum xaiv cov tshuaj uas yog, hloov mus rau kev noj zaub mov kom tsim nyog, uas tau hais tshwj xeeb rau tus kab mob no.

Cov xaim hluav taws xob no yog cov khoom siv tsim lub tsev rau kev nyob thiab muaj lub zog ntawm lub zog. Tus kab mob no yuav tsum tau ua kom pom tseeb thiab nruj heev ntawm cov xwm txheej.

Koj tseem nyob ntawm no. Lavxias pob ntseg thiab noj haus fiber ntau Kev kho mob dig muag. Xaiv cov zaub tshiab lossis khov. Viscous pearl barley kua zaub nrog mis nyuj. Lub luag haujlwm tseem ceeb ntawm tus kws kho mob mus koom yog ua kom raug lub tshuaj sib txuas nrog tshuaj thiab kho zaub mov noj rau nws tus neeg mob. Kev noj haus rau hom ntshav qab zib hom 2 cuam tshuam txog kev siv cov zaub mov ntawm lub npe thib 9.

Thiab nyob rau hauv dav dav, tus kws kho mob tau hais rau thaum kawg tias koj tuaj yeem tos me ntsis) thiab kuv nyob tam sim no. Thiab lub cev nyhav dhau hauv nws tus kheej tuaj yeem ua tus kab mob. Tawm ntawm lub rooj me ntsis zaum, tab sis tsis overeating.

Squid yog hau hauv me ntsis salted dej rau 4 feeb, tso los ntawm zaj duab xis thiab txiav mus rau hauv ib daim hlab. Yaug cov zaub qhwv hauv cov dej ntws thiab faib ua inflorescences cais. Qaub thiab qab zib thiab qaub berries (liab currants, cranberries, thiab lwm yam)

Kev noj haus ntshav qab zib mellitus hom 2 yog ua raws li cov zaub, cov khoom noj muaj mis, nqaij, ntses thiab nceb. Txawv ntawm nws cov insulin tsis txaus, hauv hom 2 cov kab mob hormone tso cai txaus, feem ntau txawm hais tias dhau qhov cai, tab sis nws siv tsis qis, vim tias cov ntaub so ntswg hlwb tsis paub txog nws zoo.

Kev noj zaub mov ua rau cov khoom noj muaj fiber ntau (fiber ntau), vitamins C thiab pab pawg B, lipotropic tshuaj - amino acids uas tswj cov metabolism hauv roj.

1. - Ntawm cov ntshav qab zib ntawm yam thib ob, cov cai ntawm cov ntshav qab zib ntau dua 7 mmol / g ntawm lub plab khoob, thaum kuaj ntshav yuav tsum tau ua ob peb zaug, koj yuav tsum ua qhov no nyob rau hnub sib txawv.
  - Zoo, tsawg kawg ib tug tsis-tus neeg txhav txhav txhawm rau thaum kawg ua tiav.

Rau cov neeg mob uas lub raum tsis zoo ua haujlwm, nws raug nquahu kom noj cov tshuaj Italian glurenorm (glycidone): feem ntau vim yog qhov tseeb tias nws dhau los ntawm txoj hnyuv. Khoom txom ncauj: mousse (txiv tsawb, kiwi, ib txhais tes ntawm cov txhuv nplej, rooj noj.

Khoom noj txom ncauj: tsis muaj qab zib, protein tshee (xaiv, sab laj nrog koj tus kws kho mob), tsev cheese nrog cinnamon thiab sweetener, kefir lossis kua mis nyeem qaub (tsis yog fermented ci mis nyuj), me me ntawm cov noob txiv ntoo.

Khoom qab zib, ncuav qab zib, qhob noom xim kasfes, khoom qab zib, zib ntab, dej qab zib (tshwj tsis yog cov khoom tsim los ntawm cov khoom qab zib), butter, roj mayonnaise, margarine, ua noj thiab nqaij rog.

Khoom noj khoom haus txwv tsis pub zaub xws li qos yaj ywm, beets, carrots, lawv muaj ntau cov carbohydrates. Khoom noj muaj peev xwm muaj nqaij qaib, luav, nqaij nyuj, nqaij menyuam nyuj. Hauv lub hnub nyoog laus, cov tseg qis qis dua mus rau 75 0.75-0.8 † g ib 1 † g ntawm protein.

Khoom txom ncauj: khob iav uas muaj roj tsawg kefir lossis yogurt. Ua siab ntev, thaum xub thawj nws yuav nyuaj ua.

Yam 2 mob ntshav qab zib noj rau lub cev rog

Tus kab mob no loj heev, vim hais tias thaum lub sijhawm kawm ntawm tus kab mob, cov phab ntsa ntawm cov hlab ntsha cuam tshuam, thiab kev rog tshwm sim. Yog tias koj tsis pib kho nws thaum lub sijhawm, qhov tshwm sim yuav tshwm sim lawv tus kheej hauv daim ntawv ntawm cov kab mob mus ntev ntawm ntau yam kabmob. Nws tsis muaj teeb meem txawm tias qhov tshuaj insulin tau sau rau tus neeg mob lossis tsis, tab sis tsis tas saib kev noj haus, kev kho tus kab mob no yuav tsis muaj txiaj ntsig.

Lub hom phiaj tseem ceeb ntawm cov khoom noj no yog txo qis ntawm cov khoom noj carbohydrates thiab vim li ntawd, txo lub cev hnyav. Nrog rau tus kab mob no, nws yog qhov tseem ceeb heev uas yuav tau soj ntsuam qhov hnyav thiaj li tias tom qab poob ceeb thawj nws tsis rov qab rau nws lub cim dhau los.

Cov neeg uas tsis rog dhau los ua raws cov zaub mov txawv me ntsis. Hauv qhov no, ua ntej txhua yam, peb tsis suav cov khoom noj muaj roj ntau los ntawm cov khoom noj.

Qhov no yuav tsum ua kom tsis yog rau qhov hnyav xwb, cov rog rog tseem ua rau lub cev txo qis rau cov tshuaj insulin.

Txij li thaum pib lub hom phiaj ntawm kev noj zaub mov kom tsis muaj carb yog kom txo qis cov rog noj, cov zaub mov hauv qab no yuav tsum cais tawm ntawm kev noj haus:

rog thiab tawv nqaij (yaj, nqaij npuas),
cov khoom noj muaj roj,
kev hnav khaub ncaws xws li qaub thiab qab zib,
hnyuv ntxwm cov khoom.

Nws yog tsim nyog sau cia tias txoj kev ua thiab npaj cov khoom rau cov ntshav qab zib hom 2 tsis tseem ceeb. Koj yuav tsum muab cov khoom noj kib pov tseg kom tag, muab qhov nyiam ua noj, ua mov ci, ci nqaij, kom ci. Ntxiv mus, ua ntej ua noj, yog tias nws yog nqaij cov khoom lag luam, koj yuav tsum tshem cov leeg. Kev siv cov nqaij qaib cov tawv nqaij kuj tsis pom zoo.

Lub ntsiab lus cais ntawm cov khoom noj no yog qhov tsis lees txais ua tiav ntawm cov khoom lag luam uas muaj cov rog hloov, vim tias lawv ua rau lub cev ua haujlwm tsis zoo thiab tuaj yeem ua rau mob qog noj ntshav mob loj. Cov no suav nrog:

Cov khoom lag luam nrawm.
Butter hloov.
Confectionery cov rog.
Margarine

Noj cov zaub mov ntshav qab zib hom 2 thiab rog: cov ntawv qhia ua piv txwv thiab cov khoom lag luam

Thaum pib, nws tsim nyog pom tias tus mob ntshav qab zib hom 2 yog tus mob uas tus neeg mob cov ntshav tau pom los ntawm cov piam thaj hauv ntshav ntau ntxiv. Qhov txiaj ntsig no muaj qhov tsis zoo ntawm cov hlab ntsha, uas pab txhawb kev txhim kho cov mob atherosclerosis, uas yog lub cev xeeb tub ntawm cov kab mob xws li mob stroke, mob plawv thiab lwm yam.

Yog li koj tuaj yeem noj hom mob ntshav qab zib hom 2 twg thiab cov khoom noj dab tsi yuav tsum tau khaws cia? Qhov no yuav tau tham txog hauv tsab xov xwm no.

Lub hauv kev tseem ceeb ntawm kev kho cov neeg uas muaj mob ntshav qab zib hom no yog kev qhia noj zaub mov. Txawm li cas los xij, tsis txhob xav txog tias kev kho no txhais tau tias tsis lees paub tag nrho cov khoom lag luam, tshwj tsis yog oatmeal thiab zaub qhwv. Ntawm qhov tsis sib xws, muaj ntshav qab zib, nws yog ib qho tsim nyog yuav tsum tau noj kom txhij thiab tsis sib npaug thiab, tau kawg, tsis lees paub koj tus kheej uas koj nyiam khoom qab zib.

Lub ntsiab lus ntawm kev noj haus rau cov ntshav qab zib hom 2 yog raws li kev cais tawm ntawm kev thauj mus ntxiv rau ntawm lub cev thiab txo qis hauv lub cev qhov hnyav ntawm tus neeg mob (yog tias muaj).

Muaj ntau ntau yam kev noj haus rau cov neeg muaj ntshav qab zib hom 2. Kev noj haus No. 9 pom tau tias tsim nyog tshaj plaws, nws tuaj yeem yoog yooj yim rau kev kho mob ntawm tus neeg mob, thaum tsis suav nrog thiab ntxiv cov khoom lag luam.

Noj rau kev noj haus rau hom 2 ntshav qab zib No. 9: cov hauv paus ntsiab lus

Cov kws kho mob rov qab hais qhia rau lawv cov neeg mob tias kev noj zaub mov noj rau cov mob zoo li no yuav tsum ua kom sib haum xeeb ntawm kev hais lus hauv lub cev.

Qhov no txhais tau tias hauv qab no:

tus nqi ntawm lub zog hauv cov khoom yuav tsum sib npaug rau lub zog xav tau ntawm ib tug neeg,
nws yog ib qho tsim nyog yuav tsum tau noj zaub mov tsawg kawg yog tsib mus rau rau zaus / hnub (me me, tab sis nrog lub sijhawm me me),
qab zib yuav tsum tau muab tshem tawm hauv kev pom zoo ntawm qhov tsim nyog hloov chaw,
cov khoom lag luam yuav tsum tau siav hauv ib qho cub, ci lossis hau,
hauv qhov nyiaj ntawm BZHU (cov protein, rog, carbohydrates) nws yog qhov tsim nyog los tswj kev tshuav nyiaj.

Cov neeg muaj ntshav qab zib hom 2 uas rog dhau lawm yuav tsum muaj cov zaub qhwv tshiab thiab qab, zaub ntsuab, zaub xas lav, dib, ntsuab taum pauv thiab txiv lws suav rau hauv lawv cov zaub mov kom lawv lub siab paub.

Rau lub siab ua haujlwm zoo dua, vim tias nws raug kev txom nyem ntau nrog tus kab mob no, cov khoom lag luam tau qhia uas muaj cov lipotropic. Cov no suav nrog ua kua, tsev cheese thiab oatmeal.

Ib qho ntxiv, cov kws kho mob qhia kom txwv cov zaub mov nqaij los ntawm nqaij thiab ntses, zaub mov kib, ntsim thiab haus, dej cawv, cov kaus poom zaub mov, cov ntsim qab.

Cov lus khoom noj rau cov khoom noj kho mob tus naj npawb 9.

Khoom “tau” Khoom “tsis”

- tseem grain tais diav,	- khoom noj qab zib: khoom qab zib, jams, pastries, ice cream, qab zib,
- Cov muaj rog ntses tsawg,	- os, os nyob rau hauv txhua daim ntawv,
- nqaij qaib, nqaij npuas, nqaij nyuj, luav, qaib cov txwv,	- salted, oily ntses,
- zaub ntsuab ntau,	- fermented ci mis, qab zib, ci mis, yogurt qab zib,
- muaj roj tsawg-rog,	- nplua nuj nqaij ntawm cov nqaij,
- cov zaub tshiab,	- semolina, mov, nplej zom,
- oatmeal, buckwheat, millet,	- pickled zaub,
- qe (1 daim / hnub),	- ntsim lauj kaub ntsim, ntsim ntsim,
- kev noj haus confectionery,	- khoom noj,
- kas fes, mis, kua, decoctions rau sawv duav thiab tshuaj ntsuab, ntsuab thiab dub tshuaj yej,	- cov txiv ntoo qab zib, raisins, txiv tsawb, txiv quav ntswv nyoos,
- tsis yog cov khoom noj siv mis nyuj ua rog.	- Cov kua txiv uas muaj suab thaj ntxiv,
- quav cawv.

Ua raws li kev noj haus zoo li no, koj tuaj yeem yooj yim rov qab lub zog, kev noj qab haus huv thiab lub zog rau koj lub cev, thiab kuj tseem cais tawm txoj kev loj hlob ntawm tus kab mob hauv ib daim ntawv sib tw ntau.

Cov ntawv qhia zaub mov noj nrog zaub mov noj rau lub lim tiam 9

Qhov piv txwv ntawm daim ntawv qhia zaub mov noj txhua lub lim tiam yog qhov zoo rau cov neeg uas muaj ntshav qab zib thiab muaj kev vam khom rau insulin.

Lub tshais thib ib: cov nqaij nyuj muaj roj tsawg nrog txiv ntseej - 200 g,
Thib 2 tshais: cov roj nyeem tsawg rog - 200 ml,
Noj su: zaub kua zaub (150 ml), ci nqaij yaj cov nqaij (150 g), zaub stewed (txog 100 g),
Khoom txom ncauj: zaub qhwv, zaub tsib (tshiab), muaj roj nrog txiv roj (txog 100 g),
Noj hmo: cov rog uas muaj roj tsawg nrog nqaij ci rau hauv ib qho sib piv ntawm 200/100 g.

Lub tshais thib ib: buckwheat (txog li 150 g),
2nd tshais: kua (1-2 pcs.),
Noj su: borsch (txog 150 ml), hau nqaij nyug (txog 150 g), cov nqaij ntses tsis muaj qab zib,
Khoom txom ncauj: kua txiv rau saum lub duav (li 150 ml),
Noj hmo: hau ntses ntses (li 200 g), zaub xam lav (txog 150 g).

Noj tshais thib ib: tsev me cheese ncuav ci (li 150 g),
Lub tshais thib 2: kua txiv rau ntawm lub duav (txog li 150 ml),
Noj su: zaub qhwv kua zaub (li 150 ml), ncu ntses ncuav (150 g), zaub xam lav (txog 100 g),
Khoom txom ncauj: hau qe (1 daim),
Noj hmo: steamed cutlets (txog 200 g), stewed cabbage (txog 150 g).

Lub tshais 1: omelet los ntawm mis nyuj tsis muaj roj thiab qe (2 daim),
2nd tshais: yogurt tsis muaj additives (txog 150 ml),
Noj su: zaub qhwv kua zaub (txog 150 ml),
Khoom txom ncauj: zaub ntug hauv paus zaub txhwb qaib nrog tsev cheese (txog 200 g),
Noj hmo: grilled nqaij qaib mis (200 g), zaub xas lav (txog 150 g).

Noj tshais 1: oatmeal (li 150 g), 1 txiv av,
2nd tshais: 2 txiv kab ntxwv,
Noj su: kua zaub nrog cov ntses muaj roj tsawg tsawg (txog 20 ml), nqaij goulash (100 g), barley (100 g),
Khoom txom ncauj: zaub xas lav (150 g),
Noj hmo: stewed zaub nrog ntxiv ntawm yaj (txog 250 g).

Lub tshais 1: yub lub porridge (txog 150 g), 1 txiv moj coos,
2nd tshais: 1 lub qe hau,
Noj su: zaub stew nrog nqaij (txog 200 g),
Khoom txom ncauj: zaub xas lav (txog 150 g),
Noj hmo: stewed zaub nrog ntxiv ntawm yaj (txog 250 g).

Lub tshais thib ib: cov nqaij nyuj uas muaj roj tsawg nrog cov txiv ntoo (txog 100 g),
2nd tshais: ci nqaij qaib mis (muaj txog 200 g),
Noj su: zaub kua zaub (txog 150 ml), nqaij goulash (100 g), zaub lav (txog 100 g),
Khoom txom ncauj: berry nyias (li ntawm 125 g),
Noj hmo: hau dej qab zib taub (200 g), taum ntsuab, yav dhau los muab rhaub (100 g).

Qee cov tais diav tuaj yeem hloov nrog lwm tus uas zoo sib xws hauv lawv cov haujlwm thiab cov yam ntxwv.

Hauv kev xaus, nws tsim nyog teev tias kev siv tshuaj kho kom zoo Zauv 9 tsis muaj kev sib kis, tab sis nws zoo dua rau cov neeg mob ntshav qab zib mellitus kom nws tso pov tseg. Tsis tas li ntawd, tsis txhob hnov qab tias hom kev noj haus no, txawm hais tias tsis muaj kev phom sij rau kev noj qab haus huv, tab sis yuav tsum tau teem sijhawm ntawm kws kho mob.