Dab tsi noj thiab tsis tuaj yeem noj nrog cov ntshav qab zib

Ntxiv nrog rau kev kho mob rau ntshav qab zib, nws pom zoo kom ua raws li kev noj zaub mov noj. Nws yog qhov teeb meem los xyuas kom meej tias khoom noj khoom haus muaj ntshav qab zib kom ua tiav thiab tsis suav cov khoom lag luam uas muaj peev xwm txawm tias nce raws li cov kev ntsuas tau tshaj tawm. Txhawm rau tsim cov zaub mov zoo li no - qis-carb - nws raug nquahu kom sab laj nrog tus kws tshaj lij uas yuav los sib tham ntawm kev noj haus ntau txoj kev zoo tshaj plaws.

Cov yam ntxwv noj haus zoo

Kev noj cov zaub mov uas tsis muaj carb ntau yog cov neeg ntshiab thiab txhua lub sijhawm tau tsim tshwj xeeb ntawm ib tus neeg. Nyob rau tib lub sijhawm, muaj qee cov qauv rau kev nce qib suab thaj uas zoo rau txhua tus. Ib pluag mov noj txhua hnub yuav tsum suav cov protein kom sib npaug nrog rau carbohydrate. Siv qee yam yog ib qho tseem ceeb heev nyob rau hauv rooj plaub thaum muaj qhov hnov tiag tiag hauv kev tshaib plab. Hauv qhov no, xws li kev noj haus yuav tsis pab ua kom pom qhov puv npo.

Nws yog ib qho tseem ceeb, txawm tias thaum hnov qhov siab me ntsis ntawm qhov kev lom zem, kom nres qhov noj mov. Tsis tas li ntawd xwb, nws raug nquahu kom tsis suav nrog txoj hauv kev tsawg kawg nkaus ntawm kev tuav. Nws yog ib qho tseem ceeb rau kev cais tawm ntawm cov zaub mov ib qho khoom noj uas suav nrog kev ua kom sai. Peb yuav tsum tsis txhob hnov qab txog dab tsi twb tau hais ua ntej lawm - zaub mov noj yuav tsum tsis tu ncua, thiab yog tias lawv raug yuam kom hloov, nws raug nquahu kom muaj khoom txom ncauj. Nws yog cov zaub mov zoo li no uas yuav yog qhov tseeb tshaj plaws.

Cov Khoom Loj Tseem Ceeb

Lo lus teb rau nqe lus nug ntawm qhov koj tuaj yeem tsis noj nrog cov ntshav qab zib kom siab yog nws dav heev. Nov yog txoj kev txwv tsis pub siv roj ntses thiab roj nqaij rog; tej khoom noj qab zib, dej qab zib thiab khoom kib feem ntau kuj yuav tsum tau muab pov tseg.

Daim ntawv teev txhua yam uas yuav tsum tsis txhob noj yog ntxiv cov khoom noj, noj nqaij thiab haus tais, nrog rau cov ncuav qab zib thiab dej qab zib.

Txhawm rau noj zaub mov kom zoo nrog cov piam thaj hauv siab, koj yuav tsum ua raws li cov cai no thiab nco ntsoov txog qee qhov kev txwv. Lawv nruj heev, thiab qhov no txhais tau hais tias txawm tias ib rooj plaub ntawm kev siv ib yam khoom tuaj yeem ua rau muaj kev phom sij heev lossis ua rau muaj kev phom sij rau lub neej uas muaj ntshav qab zib.

Cas cov zaub tsis zoo

Ntawm chav kawm, cov zaub muaj cov calories tsawg me thiab, tib lub sijhawm, lawv muaj saturated nrog fiber, ntxhia thiab vitamins ntxiv. Txawm hais tias qhov tseeb tias nws yog zaub uas yog qhov ua rau noj zaub mov thawj, lawv siv yuav raug rau qee yam kev txwv. Yog li, nws raug nquahu kom tsis kam:

txhua tus lub npe bean yog txoj cai khaws cia rau hauv siab
noj qos yaj ywm, nrog rau kev siv uas cov piam thaj tuaj yeem nce ntxiv,
kev siv cov carrots, kua ntses thiab lws suav tom qab kho cua sov.

Lo lus teb rau lo lus nug uas koj tsis tuaj yeem noj nrog cov piam thaj hauv siab yog zaub xws li beets, taub dag (hauv ntau ntau) thiab kua txob qab. Yog li, kev siv ib qho ntawm cov npe tshaj tawm ntawm no yuav tsum tau txo qis, thiab kev siv cov txiv qaub thiab pickles yog cais tag nrho. Hais txog daim foos ntawm cov zaub uas tuaj yeem noj nrog qab qab zib, Kuv xav kom them nyiaj rau lawv txoj kev noj haus, rhaub thiab noj nyoos. Fried zaub mov kuj yog cov muaj kev phom sij heev.

Cov txiv hmab txiv ntoo twg tsis muaj qhov xav tau

Kev noj zaub mov ntawm ib tug neeg twg uas muaj ntshav qab zib yuav tsum tsis suav txoj kev nyiam noj qee yam txiv ntoo. Peb tab tom tham txog cov figs, raisins, txiv tsawb thiab cov txiv ntoo qhuav. Qib qab zib yuav pib sawv nrog kev siv cov hnub los yog txiv puv toj txiv ntoo. Cov kev tawm zoo sib xws los ntawm lub cev tau piav qhia los ntawm muaj cov khoom noj uas yooj yim carbohydrates hauv qhov ntau. Nws yuav tsum tsis txhob hnov qab tias qee cov txiv hmab txiv ntoo, muaj tus qauv acidic los yog iab iab, suav nrog tsis muaj tsawg carbohydrates.

Yog li ntawd cov npe zoo li ntawd, piv txwv, txiv qaub, pom zoo kom noj nyob rau hauv qhov tsawg kawg nkaus.

Kev noj haus rau ntshav qab zib 2

Mob ntshav qab zib 2 muaj feem ntau yog muaj hnub nyoog laus hauv cov neeg uas mob rog rog, uas rog rog hauv lub duav. Muaj ntshav qab zib ntau ntxiv nrog kev rog yog feem ntau pom muaj nyob hauv cov poj niam, thiab nrog kev pab zaub mov noj, yog tias kuaj tau tus kab mob raws sijhawm, feem ntau ua rau them rov qab rau nws.

Ntawm cov ntshav qab zib 2, kev noj haus yog ua kom yuag, qhov txo qis hauv kev noj ntawm cov tsiaj cov rog, sai sai cov nqi carbohydrates nrog GI siab.

Qhov kev txiav txim siab zoo uas ua rau muaj ntshav qab zib ntau ntxiv yog qhov tsim ntawm cov metabolic syndrome hauv ib tus neeg - kev mob uas yog los ntawm:

poob qis insulin rhiab heev
rog rog rog,
siab triglycerides,
ntshav siab.

Hauv cov txiv neej, cov ntshav qab zib cov ntshav tau tshwm sim tsis yog hauv kev ua txhaum ntawm kev noj zaub mov, zoo li hauv cov poj niam, tab sis tseem nyob rau kev tsim txom npias. "Npaub plab" yog ib qho ntawm cov kev qhia ntawm kev rog plab thiab qhia tias koj yuav tsum kuaj ntshav cov piam thaj.

Los ntawm kev noj haus rau cov zaub mov glycemia siab:

Tshem tawm cov Glycemic Enhancers
Txo cov rog cov tsiaj pab nrog kev txhim kho atherosclerosis
Tswj kev noj ntsev, ua rau o thiab ntshav siab

Qab zib cov ntshav qab zib kom ntau 1

Cov neeg muaj ntshav qab zib 1 feem ntau muaj cov hluas thiab menyuam yaus. Nrog rau cov ntshav qab zib kom ntau ntxiv los ntawm tus kab mob no, feem ntau koj tsis tas yuav ntsib lub cev rog thiab tsis tas yuav tsum noj cov zaub mov muaj calorie tsawg, xws li mob ntshav qab zib 2.

Kev noj haus yuav tsum raug kho kom thiaj li muab tau lub cev nrog txhua yam tsim nyog rau kev loj hlob, kev loj hlob.

Mob ntshav qab zib Gestational

Cov piam thaj ntau thaum cev xeeb tub ua rau muaj kev pheej hmoo ntawm cov ntshav qab zib hauv lub cev. Ib qho teeb meem tsis sib haum xeeb nyob rau lub sijhawm no feem ntau yog ntshav liab, piv txwv li, hemoglobin tsawg hauv cov ntshav.

Kev xaiv cov khoom lag luam thaum tsim cov ntawv qhia zaub mov rau zaub mov noj uas muaj suab thaj ntau hauv cov poj niam cev xeeb tub yuav tsum muab lub cev nrog tus nqi hluav taws xob, them nyiaj rau qhov tsis muaj ntshav, thiab ua kom cov ntshav lipids nyob rau hauv kev kuaj xyuas.

Lus Qhia Kev Noj Haus 9

Nrog rau theem siab ntawm glycemia, cov zaub mov noj zaub mov yog raug txiav txim raws li Pevzner. Raws li kev noj haus No. 9 nws raug nquahu kom noj 6 ib hnub.

Txog 20% ntawm tag nrho cov zaub mov noj txhua hnub yuav tsum yog rau pluas tshais thiab noj hmo, 30% - thaum lub sijhawm noj su. Qhov nyiaj tshuav yuav muab faib rau pluas su, khoom noj txom ncauj thaum tav su, noj hmo.

Hauv qhov txiav txim kom muaj nuj nqis, thaum sau cov khoom noj, ntsuas cov feem:

carbohydrates - 300 g
rog - txog 80 g
protein - 100 g.

Ntsev rau cov lus pom zoo ntawm WHO yuav tsum tsis pub ntau dua 6 g .Tej neeg noj zaub mov hauv tsev hu rau kev txwv siab tshaj ntawm 12 g.

Tus nqi ntawm cov carbohydrates hauv cov zaub mov

Tus nqi ntawm cov carbohydrate yog suav siv cov khob cij (XE). Rau 1XE nws tau suav hais tias yog 12 g ntawm cov khob cij dawb, thiab lwm yam khoom lag luam tau muab piv nrog cov nqi no.

Txhawm rau kom tsis txhob ua rau cov ntshav qab zib nce siab, koj tsis tuaj yeem noj cov khoom noj carbohydrates ib zaug rau ntau dua 8 XE.

Nrog rau XE, koj tuaj yeem xaiv kev noj haus kom zoo. Ua li no, koj yuav tsum paub txog pes tsawg carbohydrates muaj nyob hauv 100 g ntawm cov khoom sib txawv. Nyeem txog qhov no hauv kab lus “Khoom noj qab zib kom tsawg.”

Nplooj ntawv no tseem qhia rau koj tias koj yuav noj ntau npaum li cas ib hnub twg. Piv txwv li, koj yuav tsum paub tias koj tuaj yeem noj ntau npaum li cas ntawm hnub blackberry.

Rau cov txiv hmab txiv ntoo no, cov roj (carbohydrate index) hauv 100 g yog 4.4 g. Yuav kom paub seb blackberry tuaj yeem noj tau ntau npaum li 12 g ntawm qhob cij dawb (1 XE), koj yuav tsum daws qhov teeb meem me me.

Nyob rau hauv 100 g ntawm blackberries - 4.4 g ntawm carbohydrates
Hauv x g blackberry - 1 XE

x = 100 * 12 / 4.4 = 272 g

Qhov tshwm sim txhais tau hais tias hloov 12 g ntawm qhob cij dawb nrog cov ntshav qab zib, koj tuaj yeem noj 272 g ntawm blackberry ib hnub. Raws li qhov feem pua ntawm carbohydrates (4.4), blackberries muaj nyob rau hauv pawg ntawm cov khoom lag luam nrog cov ntsiab lus carbohydrate tsawg dua 5%, uas tuaj yeem noj ib hnub mus txog 800 g.

Yog lawm, noj 800 g ntawm blackberries tauj ib hnub tsis tsim nyog nws, tab sis 200 g ntawm berries yuav tsis ua mob rau koj kev noj qab haus huv.

Cov khoom lag luam uas muaj glycemia siab kuj yog cov khoom lag luam nrog cov ntsiab lus carbohydrate ntawm 5-10 g / 100 g. Lawv tuaj yeem siv li 200 g ib hnub.

Cov pab pawg no suav nrog cov raspberries uas muaj 8.3% carbohydrates. Kev suav ntawm kev hloov chaw 1XE yuav zoo li no: 100 * 12 / 8.3 = 145 g.

Qhov no txhais tau hais tias hloov 12 g ntawm qhob cij dawb nrog cov ntshav qab zib, koj tuaj yeem noj 145 g ntawm raspberries ib hnub yam tsis muaj teeb meem rau kev noj qab haus huv.

Tus nqi ntawm cov carbohydrates hauv cov txiv hmab txiv ntoo thiab berries

Los ntawm cov npe hauv qab no, nws yooj yim los txiav txim siab seb koj yuav noj ntau npaum li cas nrog cov ntshav qab zib, thiab cov zaub mov twg tsis tuaj yeem suav nrog hauv pluas noj. Cov npe ntawm cov khoom lag luam qhia qhov muaj nuj nqis sib xws rau tus nqi ntawm carbohydrates hauv cov khoom 1 XE, thiab hauv cov nkhaus - glycemic Performance index.

Carbohydrates sib haum rau 1XE hauv cov txiv hmab txiv ntoo thiab cov txiv ntoo (g), thiab GI:

nplej hmoov nplej - 15 (70),
buckwheat, semolina, oat, barley, barley - 20 (50, 65, 40, 22, 45),
txiv hmab txiv ntoo qhuav - txiv qhuav apricots, txiv apples, prunes - 15-20 (35 - 40),
cov mov ci - 30 (45),
txiv tsawb - 60 (60),
txiv hmab - 80 (44),
persimmon - 90 (55),
figs, pomegranate - 110 (35),
txiv ntoo qab zib, txiv ntoo qab zib - 115 (25),
rosehip, txiv apples - 120 (30),
plum, txiv duaj - 125 (22),
txiv mab txiv ntoo, gooseberry - 130 (65, 40),
apricot, txiv ntseej - 135 (20, 70),
txiv pos nphuab - 145 (30),
blueberries, lingonberries, txiv kab ntxwv, pear, quince - 150 (28, 25, 35, 33, 35),
currant dub., liab. - 165 (15, 30),
txiv kab ntxwv qaub - 185 (22),
txiv pos nphuab, txiv pos nphuab - 190 (40),
blackberry - 275 (22),
txiv kab ntxwv qaub - 315 (20),
txiv qaub - 400 (20).

Cov khoom yuav tsum raug xaiv, coj mus rau hauv tus account glycemic Performance index thiab carbohydrate cov ntsiab lus. Kev xaiv yuav tsum muab rau cov khoom lag luam nrog GI tus nqi tsis pub dhau 40.

Dab tsi koj tsis tuaj yeem noj nrog ntshav qab zib

Cov khoom lag luam nrog GI siab thiab cov zaub mov carb zoo tsis siv. Cov khoom noj uas txwv tsis pub siv nrog cov piam thaj hauv ntshav suav nrog:

qos yaj ywm
cov hmoov nplej dawb thiab cov khoom ntawm,
beets
tsawb
persimmon
hnub tim
cawv
haus dej qab zib, thiab lwm yam.

Nws yog qhov nyuaj heev los ua raws li tag nrho cov khoom noj txwv tsis pub noj qab zib ntau ntau, thiab cov neeg mob ntshav qab zib feem ntau tsoo thiab ua txhaum txoj cai. Qhov kev noj zaub mov tsis zoo no ua rau lub cev tsis muaj ntshav qab zib ntau thaum koj yuav tsum nce siab rau cov tshuaj qab zib lossis cov piam thaj kom tsis txhob muaj ntshav qab zib.

Txhawm rau txhawm rau tiv thaiv kev tsis sib haum xeeb hauv kev noj haus, qee zaum koj tuaj yeem siv cov khoom noj nrog GI siab dua 40, tab sis ua tib zoo suav cov tshuaj noj. Paub txog cov khoom muaj ntau npaum li cas hauv 1XE thiab GI, koj tuaj yeem xaiv cov khoom lag luam muaj txiaj ntsig zoo.

Piv txwv li, 1 XE tso nyiaj rau qhov npaum li cas ntawm melon thiab gooseberry. Tab sis GI ntawm melon yog 65, uas yog ntau tshaj GI ntawm gooseberry (40). Qhov no txhais tau hais tias gooseberries yuav tsum tau nyiam raws li cov khoom lag luam nrog nruab nrab glycemic Performance index.

Lwm cov piv txwv. Cov txiv hmab txiv ntoo qhuav GI qhov nruab nrab ntawm 35 - 40, tab sis hauv 1XE tsuas yog 15 - 20 g, i.e., cov khoom lag luam no muaj cov qib siab carbohydrates ntau. Qhov no txhais tau tias cov txiv hmab txiv ntoo qhuav yuav tsum tau muab cais tawm yog tias cov ntshav qab zib kom siab ntxiv.

Sau cov zaub

Sau cov zaub uas qhia tias muaj pes tsawg tus grams hauv 1XE thiab GI (qhov taw qhia hauv cov cim):

qos yaj ywm hau - 75 (70),
ntsuab peas - 95 (40),
dos lub taub hau, beets - 130 (15.70),
kohlrabi - 150 (15),
carrots - 165 (35),
Zaub pob qe - 205 (15),
turnips, kua txob qab zib - 225 (15),
zucchini - 245 (15),
dawb cabbage - 255 (10),
pob zaub paj - 265 (30),
taub dag - 285 (75),
radish, txiv lws suav - 315 (15, 10),
taum - 400 (40),
zaub xam lav - 520 (10),
dib - 575 (20),
spinach - 600 (15).

Carbohydrates kuj tseem muaj nyob hauv cov khoom noj siv mis. Thaum kos cov zaub mov, nws yog ib qho tsim nyog yuav tsum coj mus rau hauv tus account tias 1 XE muaj 255 g mis nyuj, kefir, yogurt. Glycemic indices, ntsig txog, rau cov khoom no, 32, 15, 25.

Nco ntsoov nqa mus rau hauv tus account cov calories ntau ntawm cov khoom noj. Los ntawm cov ntsiab lus caloric, 1 XE sib raug rau 50 kcal.

Ib lub sijhawm, txhawm rau txhawm rau tiv thaiv kom tsis txhob muaj lub ntsej muag zoo hauv cov ntshav qab zib, koj tuaj yeem noj tsis ntau tshaj 8 XE.

Tag nrho cov calories kom tsawg nrog lub siab qab zib yog txiav txim siab los ntawm lub hnub nyoog, kev kawm ntawm kev rog, kev ua neej.

Qab zib hloov

Kev siv tshuaj insulin tsis yog qhov tsim nyog rau txoj kev nqus ntawm fructose, uas ua rau cov khoom fructose yooj yim rau mob hauv ntshav qab zib. Txawm li cas los xij, fructose yuav tsum tsis txhob raug tsim txom, vim tias nws siv ntau hauv zaub mov ua rau muaj feem ntau cov roj cholesterol LDL hauv cov ntshav, ua rau cov hlab ntshav puas.

Nws raug tso cai kom haus cov zib ntab rau 1 me me, vim nws muaj li 39% fructose. Yog kawg, qhov uas tau hais lawm tsuas yog siv tau rau ntuj zib.

Hloov chaw qab zib thiab fructose, sorbitol thiab xylitol siv. Cov khoom qab zib no muaj qhov ua rau mob plab me thiab ua kom mob choleretic.

Ib hnub uas muaj ntshav qab zib koj tuaj yeem noj tsis ntau tshaj 30 g ntawm xylitol lossis sorbitol, noj sijhawm so ntawm 1 txog 2 hlis nruab nrab ntawm cov chav kawm, uas yuav zam kev phiv. Lub sijhawm tiv thaiv ntawm kev siv cov khoom qab zib yog 2 mus rau 3 hlis.

Nrog rau kev nce ntxiv ntawm cov ntshav qab zib hauv cov zaub mov hauv cov poj niam thiab cov txiv neej tom qab 50 xyoo, cov tshuaj txhua hnub ntawm xylitol thiab sorbitol raug txo qis rau 15 - 20 g.

Cov rog hauv cov khoom noj tsis yooj yim 9

Kev ua txhaum ntawm lipid metabolism, nrog rau kev ua txhaum ntawm cov metabolism hauv cov roj zaub mov, yog ib qho ntawm cov laj thawj tseem ceeb ua rau cov ntshav qab zib ntau ntau ntxiv thiab ua rau cov ntshav qab zib 2.

Hauv cov ntshav ntawm cov neeg uas muaj cov ntshav qabzib hauv qib siab tom qab noj mov, cov qib triglycerides nce, uas ua rau muaj kev txhim kho atherosclerosis, txo qis rhiab heev ntawm cov ntaub so ntswg mus rau insulin.

Nrog rau kev nce siab ntxiv ntawm cov piam thaj hauv cov ntshav, ib qho kev suav tseeb ntawm cov roj yog qhov tsim nyog, muaj cov zaub mov tsis muaj rog, uas yuav tiv thaiv kev txhim kho atherosclerosis.

Tab sis koj tsis tuaj yeem tsis lees txais cov rog. Ua ke nrog lawv, lub cev tau txais cov vitamins A, E, D, K. Nws raug nquahu kom siv tsis pub ntau tshaj 30% ntawm tag nrho cov calories / ib hnub ua kev rog.

Cov rog uas tsim nyog rau lub cev tsis yog los ntawm cov zaub mov xwb, tab sis kuj tseem ua kom muaj lub siab, xws li cov roj (cholesterol), uas xav tau los tsim cov qog ua cell, kev sib txuas ntawm cov tshuaj hormones thiab bile acids.

Cov roj (cholesterol) yog thauj hauv cov ntshav siv cov lipoprotein protein. Txoj kev pheej hmoo ntawm atherosclerosis zoo nkaus li yog tias qhov concentration ntawm qis qis lipoprotein (LDL) hauv cov ntshav nce siab.

Nrog cov piam thaj ntau ntxiv, kev nqus ntawm cov rog uas muaj cov tsiaj rog ua kom lub xeev ntawm cov hlab ntsha, ua rau muaj kev cuam tshuam ntawm cov ntshav qis, thiab ua rau mob ntshav qab zib muaj teeb meem.

Tus ciam tus nqi ntawm LDL rau cov txiv neej thiab poj niam yog 2.6 mmol / L. Nws ntseeg tau hais tias 5 g ntawm cov rog, butter, zaub roj sib haum rau:

cream, qaub cream 20% - 25 g, GI - 56,
qaub cream 10% - 50 g, GI - 30,
tawv cheese - 17 g GI - 0.

Proteins hauv kev noj haus No. 9

Kev noj zaub mov kom tsis muaj ntshav qab zib uas muaj ntshav qab zib muaj cov protein ntau dua (txog 20%) dua li cov zaub mov ib txwm noj (nce txog 15%). Qhov piv ntawm cov tsiaj thiab cog cov protein yog 55: 45, ua ntu zus.

Tshwj xeeb xav tau kom muaj protein ntau ntxiv:

cev xeeb tub mob ntshav qab zib gestational,
cov menyuam
cov neeg mob ua npaws los ntawm kis tus kab mob
muaj teeb meem ntshav qab zib,
neeg laus.

Txo cov protein ntau hauv cov khoom noj yog qhov tsim nyog rau lub raum tsis ua haujlwm. Cov khoom muaj 12 g ntawm cov protein ntshiab, glycemic indices yog qhia hauv kev tshwm sim:

tawv nqaij ntshiv, nqaij qaib - 65 g, (0),
muaj roj ntses tsawg, tsev cheese 9% - 75 g, (0, tsev cheese - 30),
mis nyuj sausages, qe - 100 g (28, 48).

Cov Khoom Noj Noj Kom Nkaus

Kua zaub yog npaj rau zaub los yog nqaij ntshiv, nqaij ntses. Nws raug tso cai rau siv kua zaub nqaij 2 zaug hauv ib lub lim tiam.

Nqaij, nqaij qaib, ntses rau cov tais diav loj tau muab rhaub los yog muab cub.Ua ib sab zaub mov, nws raug nquahu kom siv cov zaub ntsuab thiab zaub ntsuab.

Cov qe tau noj ntau npaum li 1 - 2 nyob rau ib hnub. Nrog cov roj (cholesterol) siab, lub yolk yog cais tawm.

Daim kwv yees kwv yees noj zaub mov twg txhua hnub.

tshais
- buckwheat nrog zaub roj,
- tsis tshua muaj rog tsev cheese
- tshuaj yej
2 Pluas tshais - nplej mis nyuj porridge,
noj su
- nqaij kua zaub nrog qaub cream,
- ntshiv nqaij nrog hau hau qos,
- compote nrog xylitol thiab txiv hmab txiv ntoo,
noj hmo
- Ncu Nqaij Cov Nqaij
- zaub ntug hauv av stew
- zaub qhwv cutlet,
- tshuaj yej
thaum tsaus ntuj - ib khob ntawm tsawg-rog kefir.

Thaum xaiv cov tais diav, lawv tau coj los ntawm hnub nyoog, tus yam ntxwv ntawm tus neeg mob. Piv txwv li, nrog cov kab mob ntawm lub plab zom mov, lawv tsis ua tais diav siv zaub qhwv, tsis txhob siv cov radishes, rhubarb, zaub ntsuab.

Lwm txoj hauv kev los tswj glycemia

Ntxiv rau kev noj haus No 9, cov tshuaj pom zoo rau cov piam thaj siab, muaj lwm txoj hauv kev txo qis glycemia. Piv txwv li, cov zaub mov tsis muaj carbohydrate tuaj yeem ua txoj kev tswj qab zib.

Cov tsiaj rog lub cev tau ua kom rov qab ua kom cov zaub mov noj zaub mov kom tsawg, thiab carbohydrates, nrog rau cov txiv hmab txiv ntoo thiab txiv ntoo, tau pom tias yog cov neeg ua txhaum rau kev nce ntshav qab zib.

Raws li cov cai ntawm kev noj zaub mov ntawm cov zaub mov uas tsis muaj carbohydrate, yog tias cov ntshav qab zib kom nce siab, koj tsis tuaj yeem noj cov khoom noj uas muaj carbohydrates yuav luag txhua yam uas nyob hauv cov zaub mov ib txwm muaj. Tsuas yog cov zaub ntsuab thiab cov kab xev ntsuab tau tso cai.

Raws li cov khoom lag luam zoo, cov khoom noj muaj txiaj ntsig kom tsawg cov khoom noj muaj cheese, nqaij, nrog rau cov rog, ntses, butter, qe, zaub ntsuab.

Cov kev piav qhia kev noj haus muaj cov neeg txhawb nqa thiab cov neeg tawm tsam, tab sis kev noj zaub mov zoo tshaj qhov ua kom qis qab zib yog txiav txim siab los ntawm kev xyaum.

Koj yuav tsum xaiv cov zaub mov noj raws li cov lus pom zoo los ntawm koj tus kws kho mob, koj tus kheej kev noj qab haus huv, tau lees paub los ntawm kev ntsuas ntsuas ntshav qab zib.

Glycemic Khoom Taw Qhia

Cov neeg mob tuaj yeem noj cov zaub mov uas muaj qhov ntsuas tau txog li 49 units suav nrog. Khoom noj, dej haus nrog qhov ntsuas pom 50 - 69 units yuav tsum txwv hauv cov ntawv qhia zaub mov, nws raug tso cai rau 150 grams ob rau peb zaug hauv ib lub lim tiam. Tus kab mob nws tus kheej yuav tsum nyob rau hauv kev zam txim. Yog tias cov khoom lag luam muaj qhov ntsuas ntau tshaj lossis sib npaug rau 70 units, tom qab ntawd lawv yuav tsum raug cais tawm ntawm cov zaub mov mus ib txhis, vim qhov tseeb hais tias cov ntsiab lus ntawm cov piam thaj hauv tib neeg cov ntshav tuaj yeem nce mus txog theem.

Muaj ntau tus naj npawb ntawm cov nta uas nce GI los ntawm cov uas tau teev hauv lub rooj. Yog li, yog tias cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo yog homogenized, ces lawv tus nqi yuav nce los ntawm ntau pawg. Thaum lub sij hawm kho cua sov ntawm carrots, celery, beets, lawv qhov ntsuas yog 85 ntu, tab sis nyob rau hauv daim ntawv tshiab qhov taw qhia ntawm cov zaub tsis ntau tshaj 35 units.

Tus neeg mob ntshav qab zib yuav tsum tsis txhob haus cov txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo, vim qhov tseeb tias thaum lub sijhawm ua lawv cov lawv cov fiber ntau tag, uas yog lub luag haujlwm rau cov khoom faib thiab kev nqus ntawm cov piam thaj. Tsuas yog 100 milliliters ntawm cov kua txiv tshiab zom tuaj yeem ua rau qhov phom sij txaus ntshai thaum cov ntshav qab zib ua 15 mmol / L.

Kev noj zaub mov kom zoo tsis yog xaiv cov khoom noj raws li GI txojcai xwb, tabsis tseem ua tib zoo saib rau cov ntsuas no:

cov ntsiab lus calorie
insulin index
qhov ntau npaum li cas ntawm cov vitamins thiab cov tshuaj ntxhia pob zeb.

Qhov Insulin Index (II) qhia tau hais tias kev txiav siab ntawm tus txiav ua tiav cov tshuaj hormone insulin tom qab noj qee yam zaub mov. Qhov siab dua nws yog, qhov ntau pab tau cov zaub mov zoo dua.

Yog li, cov khoom noj siv mis thiab qaub-mis muaj cov kabmob AI ntau tshaj, yog li koj yuav tsum suav nrog lawv ntawm cov zaub mov txhua hnub.

Txwv tsis pub cov zaub mov

Nrog cov ntshav qab zib hauv siab, nws yog nruj me ntsis txwv tsis pub haus dej haus cawv, txawm hais tias feem ntau ntawm lawv muaj qhov tsis muaj glycemic index. Cov phom sij yog qhov sib txawv. Thaum cawv nkag rau hauv cov ntshav, nws pom tau tias yog tshuaj lom, thiab txhua txoj kev mob siab tau mob siab rau nws pov tseg. Nyob rau lub sijhawm no, qhov kev tso tawm ntawm cov piam thaj uas nkag mus rau hauv lub cev thaum lub sijhawm noj ntawm ib qho khoom yog inhibited.

Nws hloov tawm tias thaum cawv tseem nqus, ib qho kev tso tawm sai ntawm cov piam thaj tau, uas ua rau, muaj ntshav qab zib zaum ob, mus rau hyperglycemia. Yog li ntawd, tsis muaj ib yam dab tsi yuav ceeb yog tias nws hloov tawm tias qhov ntsuas cov ntshav qab zib yog 7 lossis txawm 8 mmol / l.

Nws tsis muaj peev xwm los sau ib kab lus ib qho dab tsi uas yuav tsum tsis txhob noj muaj ntshav qab zib thiab xeev kev muaj ntshav qab zib, vim hais tias cov npe ntawm cov khoom noj txaus ntshai yog nyob hauv txhua kis ntawm cov khoom cog thiab tsiaj keeb kwm.

Daim ntawv teev cov khoom lag luam ntawm cov keeb kwm muaj kev phom sij nrog ntshav qab zib:

mov dawb, pob kws porridge, millet, semolina,
hau carrots, zaub ntsuab, beets,
pob kws, qos yaj ywm,
dib liab, dib liab, persimmon, tsawb, txiv puv ntoo, kiwi,
qab zib
hwm nplej ua hmoov nplej.

Nws yog ib qho tseem ceeb heev kom tsis txhob yuav cov kaus poom zaub thiab txiv hmab txiv ntoo hauv cov khw muag khoom, tshwj xeeb tshaj yog cov yam ntxwv no tau pom ntawm cov txiv neej, txij li cov piam thaj dawb thiab lwm cov tshuaj thiab cov tsw qab muaj feem ua rau cov ntshav qab zib tau ntxiv rau cov zaub mov kaus poom.

Cov kua txiv, nectars, jelly ntawm cov hmoov txhuv kuj tseem raug txwv tsis pub noj, qab zib cov kua dej qab zib, ntxiv rau GI ntau dua 70 ntu, lawv yog cov muaj kuab, uas ua rau muaj kev tsim cov rog tso nyiaj - thiab qhov no yog lub hauv paus rau cov ntshav qab zib.

Cov ntshav qab zib kom tsis suav nrog hauv tib neeg cov zaub mov noj qab zib ntawm cov khoom lag luam (marshmallows, halva, iris, sorbet) thiab cov hmoov nplej tsim. Txawm li cas los xij, lawv tuaj yeem npaj tau tom tsev, yam tsis siv cov piam thaj dawb. Nws hloov tawm zoo nkauj qab thiab tseem ceeb tshaj plaws ntuj zoo.

Cov tsiaj txwv tsis pub muaj:

margarine, butter, qaub cream, qab zib, mis ua kua, ziab thiab ayran,
nqaij npuas
cov os
yaj
oily ntses - mackerel, salmon, tuna, nyiaj carp, sprat, herring,
ntses offal - caviar, mis.

Qeb khoom noj ntawm cov tsiaj keeb kwm no tsis muaj peev xwm ua kom muaj qhov nce ntxiv ntawm cov piam thaj hauv cov ntshav vim qhov ntsuas qis, txawm li cas los xij, nws tau raug txwv vim cov ntsiab lus siab ntawm cov roj (cholesterol) phem, uas ua rau txhaws ntawm cov hlab ntshav thiab tsim cov plahaum roj ntshav.

Nws yog txwv tsis pub noj qab zib thiab cov khoom lag luam khoom noj hauv qab no:

cov kua txob, mayonnaise,
hnyuv ntxwm, hnyuv ntxwm,
muab nqaij noj
txiv hmab txiv ntoo qhuav - raisins, figs, txiv tsawb qhuav.

Nws tsis txaus kom koj paub tias koj tuaj yeem noj nrog piam thaj ntau li cas, koj kuj yuav tsum muaj peev xwm ua kom noj zaub mov qab zib kom zoo.

Cov Cai Ua Noj

Ntawm cov khoom lag luam uas tau tso cai rau kev noj haus No. 9, uas yog npaj rau cov neeg mob ntshav qab zib thiab cov neeg uas muaj lub xeev cov ntshav qab zib ua ntej, koj tuaj yeem ua tau ntau yam tais uas tsis qis dua rau saj rau cov tais ntawm ib tus neeg noj qab haus huv tiag.

Zaub lauj kaub tais diav, uas cov zaub xam lav, zaub mov noj, sab zaub mov raug npaj, yuav tsum yeej ntawm lub rooj muaj ntshav qab zib. Cov zaub txhua hnub ntawm cov zaub tuaj yeem nce txog 500 grams. Zaub nyoos cov khoom noj tau raws caij nrog zaub roj, tsis muaj roj qab zib, qab zib uas tsis muaj qab zib los yog qab zib uas tsis muaj rog li.

Kev nce ntshav qab zib cov lus cog tseg muaj ntau yam teeb meem, ib qho yog cov txuam nrog cov roj cholesterol hauv lub cev thiab kev thaiv cov hlab ntshav txuas ntxiv. Txhawm rau zam qhov kev tsis haum no, tus neeg mob yuav tsum paub seb nws puas tuaj yeem noj cov khoom kib, vim tias nws pab tsim cov roj cholesterol hauv cov zaub mov. Yog, tab sis nyob rau hauv tsawg ntau. Zoo dua rau hauv cov kib hauv Teflon-txheej yias thiaj li tsis siv roj.

Qee txoj hauv kev ua noj zoo?

ua noj
rau ib nkawm niam txiv
muab tso tawm
ci hauv qhov cub
ntawm cov hniav nyiaj hniav kub
hauv microwave
hauv qhov cub qeeb qeeb.

Kev siv cov khoom noj tais diav, uas tau npaj los ntawm ib qho ntawm cov txheej txheem saum toj no, lav tus neeg mob tau txais los ntawm nws tsuas yog muaj cov yam ntxwv zoo rau lub cev.

Cov Khoom Uas Tso Cai

Nrog rau cov hom mob ntshav qab zib tsis yog-insulin thiab nyob rau hauv lub xeev ua ntej mob ntshav qab zib, cov khoom noj muaj mis uas muaj cov tshuaj insulin ntau dua yuav pab txo cov ntshav qab zib. Ib hnub twg raug tso cai kom noj txog li 150 gram ntawm tsev cheese, txhua hnub ntawm cov khoom noj siv mis (kefir, fermented ci mis, kua mis nyeem qaub) yog txog 250 millilitres.

Ua noj cov kua mis tsis qab zib yog qhov zoo dua ntawm koj tus kheej, tsuas yog cov mis nyuj tsis muaj roj haum. Txhawm rau npaj, koj xav tau tus pib, uas yog muag hauv cov khw muag khoom lossis cov khw muag khoom lag luam, ntxiv rau cov kua mis nyeem qaub lossis cov thermos.

Yog tias tus neeg muaj ntshav qab zib kom tsis tu ncua, nws raug nquahu kom tawg lub noob taum qhuav los ntxiv rau cov zaub nyoos ua ntej noj mov. Noj taum folds tsis tu ncua, tom qab ib lub lim tiam koj yuav pom muaj cov txiaj ntsig kev kho kom zoo - cov theem ntawm cov piam thaj hauv cov ntshav.

Cov zaub ua si yuav tsis pub cov piam thaj hauv lub cev vim tias muaj fiber ntau. Cov hauv qab no raug tso cai:

txaij, zucchini, taub dag,
tau cov txiv ntseej
txhua hom zaub qhwv - zaub paj dawb, zaub cob pob, Zaub pob zaub, kohlrabi, dawb, liab-taub hau, Peking,
txiv lws suav
lub dib
leek, liab, dos, qij,
kua txob, kua Bulgarian, iab,
legumes - peas, taum, lentils, chickpeas,
av daj
Jerusalem artichoke.

Yog tias cov piam thaj hauv ntshav siab dua qhov yuav tsum tau ua, ces cov zaub yuav tsum tau muab tshwj xeeb rau hauv cov zaub mov noj. Lawv tsim nyog rau ib qho twg - noj tshais, noj su, khoom txom ncauj lossis ua hmo. Kev tso cai rau noj txhua hnub yog li 500 grams.

Tus mob ntshav qab zib feem ntau tau nug cov lus nug - nws puas tuaj yeem noj cov zaub uas tsis poob rau hauv cov npe "nyab xeeb". Nws tsis tuaj yeem tsis muaj lus teb, nws tag nrho yog nyob ntawm chav kawm ntawm tus kab mob. Txawm li cas los xij, cov zaub mov nrog nruab nrab thiab siab GI raug tso cai nyob rau hauv cov zaub mov tsis pub ntau tshaj peb zaug hauv ib lub lis piam, txog 150 grams.

Txog rau pluas tshais thaum sawv ntxov, khoom noj muaj txiaj ntsig zoo, vim tias lawv muaj qhov nyuaj uas yuav zom cov carbohydrates, uas saturate lub cev nrog lub zog ntev.

High GI nyob rau hauv xws lis:

Nws muaj cov txhuv saum toj saud ua rau kom cov ntshav qabzib ntau nyob hauv cov ntshav.

Ib qho ntxiv, rau thaum sawv ntxov noj mov, txiv hmab txiv ntoo, thiab txiv ntseej, xws li:

txiv apples, pears,
plums
txiv duaj, txiv duaj, txiv ntoo,
blueberries, blackberries, mulberries, pomegranates,
txhua hom txiv ntoo - txiv qaub, txiv qaub, txiv qaub, txiv kab ntxwv qaub, pomelo, txiv kab ntxwv,
txiv pos nphuab, txiv pos nphuab,
gooseberry
txiv pos nphuab
sawv duav
juniper.

Cov cai ntawm cov txiv hmab txiv ntoo thiab cov txiv ntoo tauj ib hnub yuav txog li 250 grams.

Yuav ua li cas li cas rau cov qib piam thaj tsis muaj ntsiav tshuaj

Puas yog nws ua tau rau lwm txoj kev dua li kev noj haus kom txo tau cov ntshav qabzib hauv cov ntshav. Yog lawm, kev ua kis las tuaj yeem txhim kho cov nyiaj them rau mob ntshav qab zib thiab ntshav qab zib.

Yog li kev tawm dag zog rau kev kho ntshav qab zib yuav tsum tau ua ntu zus, lub sijhawm ntawm ib zaj lus qhia yog 45-60 feeb. Kev ua si nawv thiab ntshav qab zib tsis tsuas yog sib haum, tab sis kuj muaj txiaj ntsig. Thaum lub cev ua haujlwm dhau los ntawm lub cev, lub cev siv ntau ntau cov piam thaj, uas nyob rau hauv cov ntshav qab zib kom dhau mus.

Kev ua si nawv yog qhov tseem ceeb thib ob rau kev siv tshuaj tsis haum rau tus kab mob "qab zib". Tsis tas li, kis las yog suav tias yog kev tiv thaiv kabmob ntshav qab zib zoo tshaj.

Muaj qee kis thaum kev noj zaub mov noj thiab kev tawm dag zog ib txwm tsis muab cov txiaj ntsig uas xav tau, tab sis ib tus neeg tseem tsis xav noj cov tshuaj qab zib. Hauv qhov no, koj tuaj yeem tig mus rau cov tshuaj uas ib txwm muaj.

Cov roj ntsha hauv qab no tau ua pov thawj rau lawv tus kheej hauv kev txo cov kev ua haujlwm ntawm cov piam thaj hauv cov ntshav thiab txhawb cov kev ua haujlwm ntawm ntau lub cev:

blueberry nplooj
tu tshis,
taum nplooj
pob kws stigmas,
oats (muag hauv khw muag tshuaj),
sawv duav
nqaij.

Yog tias koj tig mus rau cov tshuaj ib txwm muaj, koj yuav tsum tau qhia koj tus kws kho qhov muag endocrinologist txog qhov kev txiav txim siab no kom nws thiaj li muaj peev xwm soj ntsuam cov duab hauv chaw kuaj mob. Kev kho nrog tshuaj ntsuab tshuaj tsis muab cov txiaj ntsig zoo tam sim ntawd, vim tias cov khoom xyaw ntuj yuav tsum muaj ntau txaus hauv lub cev.

Taum flaps yog txoj kev nyiam los txo cov ntshav hauv qab. Cov tshuaj kho mob hauv qab no muaj ntau txoj kev tshuaj xyuas zoo los ntawm cov neeg mob. Kev ua haujlwm ib-hnub tau npaj raws li hauv qab no:

hliv kaum milligrams ntawm nplooj ntawv nrog 100 milliliters ntawm cov dej npau,
muab cov kua zaub tso rau ntawm hluav taws thiab simmer rau 15 feeb,
tom qab ntawd lim thiab cia kom txias koj tus kheej,
noj, tsis hais txog kev noj zaub mov, peb diav, peb zaug ib hnub,
txhua hnub npaj tshiab broth.

Yog tias tsis muaj lub sijhawm rau kev npaj cov tshuaj noj pej xeem, tom qab ntawd nyob rau txhua lub tsev muag tshuaj koj tuaj yeem yuav cov khoom ntawm cov pob kws stigmas. Noj raws li cov lus qhia.

Kev soj ntsuam cov qauv ntawm kev noj zaub mov noj ntshav qab zib thiab ua tib zoo saib xyuas cov kev tawm dag zog, tus neeg tuaj yeem txo tus kabmob yooj yim kom tsawg thiab tiv thaiv kev pheej hmoo ntawm cov teeb meem tshwm sim.

Daim yeeb yaj kiab hauv tsab xov xwm no tham txog cov zaub mov txwv rau cov neeg muaj ntshav siab.

Noj raws

Lub hauv paus tseem ceeb hauv kev noj qab haus huv rau cov ntshav qab zib yog kom txo qis lossis ua kom tshem tawm ntawm kev noj zaub mov sai sai. Rau lub hom phiaj no, cov khoom noj tshwj xeeb tau tsim. Txhawm rau nqa cov ntshav qab zib kom nyob li qub, koj yuav tsum xub txo tus naj npawb ntawm cov carbohydrates hauv koj cov zaub mov noj txhua hnub.

Cov kev cai tseem ceeb ntawm kev noj haus:

Txo cov carbohydrates, thawj txoj kev zom,
Txo cov calories ntau hauv cov zaub mov, tshwj xeeb nrog lub cev nyhav,
Kom txaus cov vitamins
Saib kev yoo mov noj.

Kev noj zaub mov kom tsis muaj carb ntau tau tsim tshwj xeeb rau tus neeg mob.

Tab sis muaj feem ntau lees txais kev noj haus txoj cai uas txhua tus yuav tsum ua raws:

Txhua txhua hnub, ib qhov nqi ntawm cov protein thiab carbohydrates yuav tsum muaj nyob hauv cov zaub mov,
Koj tsuas yog xav noj thaum muaj kev muaj kev tshaib plab
Xav tias me ntsis hauv qab, cov zaub mov yuav tsum nres,
Kev noj ntau dhau yog raug txwv
Cov khoom noj uas muaj cov khoom noj uas ua kom muaj cov rog sai tau tshem tawm cov khoom noj.
Zaub mov kom tsis tu ncua
Hauv qhov xwm txheej uas noj mov tau ncua ntev ntau teev, yuav tsum noj khoom txom ncauj me me.

Thaum txhim kho zaub mov noj, koj yuav tsum xav txog:

Lub cev loj
Qhov kuaj pom lossis tsis rog,
Lwm yam kab mob
Cov ntshav qab zib concentration,
Coj mus rau qhov xwm txheej ntawm cov kev ua ub ua no (cov nqi zog),
Peb yuav tsum tsis txhob hnov qab txog qhov raug mob hauv lub cev rau cov zaub mov tshwj xeeb thiab cov zaub mov noj.

Noj qab zib rau cov ntshav qab zib

Ciaj rau cov neeg mob, 4-5 zaub mov noj ib hnub yog xam.
Txog rau noj tshais ib tus neeg yuav tsum tau txais 30%, rau pluas su - 40%, rau cov tshuaj yej tav su - 10% thiab noj hmo - 20% ntawm tag nrho cov calories ntawm cov zaub mov noj txhua hnub.
Nrog xws li kev faib khoom noj kev tiv thaiv ntawm kev hloov pauv tseem ceeb nyob rau hauv cov concentration ntawm cov piam thaj hauv cov ntshav tau tiav, uas ua rau lub cev tsis muaj peev xwm ntawm carbohydrate thiab lwm hom metabolism.
Yog tias xav kom nkag mus rau kev noj zaub mov noj, tom qab ntawd nws yuav tsum kwv yees li 15% ntawm kev noj zaub mov noj txhua hnub, txawm li cas los xij, qhov muaj nuj nqis caloric ntawm cov khoom noj rau 1 pluas tshais thiab pluas su yuav tsum tau muab txo kom tsawg.
Khoom noj yuav tsum yog feem me me, namely feem ntau, tab sis hauv feem me me.
Ua ntej siv cov zaub mov tuaj yeem ua noj: ua noj, cub ci, ci, ncaij.
Nws yog txwv tsis pub kib hauv cov roj.

Txawm hais tias noj zaub mov nruj, koj yuav tsum haus:

Kev noj zaub mov uas muaj qhov ua kom cov piam thaj ntau ntxiv hauv cov ntshav yog cov carbohydrate.

Carbohydrates tau muab faib ua:

Cov uas yooj yim muaj cov fructose thiab qabzib (pab rau qab zib) thiab lawv kev noj yuav tsum tau txo. Kev sib xyaw ua ke (zaub thiab zaub mov) pab txo cov piam thaj kom ntau thiab yog li lawv yuav tsum tau noj nyob rau hauv cov khoom uas yuav tsum tau ua.

Txwv tsis pub cov khoom noj muaj ntshav qab zib

Ntau tus neeg uas muaj tus mob no nug lawv tus kheej tias yuav noj dab tsi uas muaj qab zib thiab yam twg noj tsis tau.

Muaj tag nrho cov pab pawg ntawm cov khoom noj uas txwv tsis pub muaj piam thaj ntau:

Txiv hmab txiv ntoo muaj ntau qab zib: txiv tsawb, txiv hmab, hnub tim, raisins, figs, melon, prunes, pineapples, persimmons, txiv ntoo qab zib.
Tsis txhob ua phem rau qos yaj ywm, taum, ntsuab taum, beets thiab carrots hauv cov zaub mov.
Cov ntsev los yog de zaub los ntawm kev noj zaub mov yuav tsum tau muab pov tseg kom tag.
Txwv kev siv cov txuj lom thiab txuj lom, uas muaj lub peev xwm los txhawb kev qab los noj mov hauv tib neeg.
Nws tseem suav nrog kua txob, horseradish, mustard, rog, ntsim thiab qab ntsevCov. Vim tias ntawm lawv, tus neeg mob tuaj yeem ua txhaum kev noj haus thiab noj ntau ntawm cov zaub mov, uas yuav ua rau nce ntxiv hauv cov ntshav qab zib.
Cov zaub mov uas muaj cov ntau ntau ntawm cov lipids tsis suav: tej cov hnyuv ntxwm, hnyuv ntxwm thiab hnyuv ntxwm, cov nqaij rog (nqaij yaj, nqaij npuas), nqaij qaib (os, tshis), nqaij nqaij, nqaij siav hauv roj, caviar.
Kua zaub siav nyob rau hauv muaj zog fatty broth - nqaij los yog ntses.
Los ntawm cov khoom noj siv mis: salted cheeses, qab zib curd cheese, yogurts, roj qab zib, qaub cream, tsev cheese thiab mis nyuj, margarine.
Txhua lub confectionery: qab zib, khoom qab zib, dej qab zib uas muaj suab thaj, phoov, jam, kua txiv qab zib, dej qab zib, halva.
Bakery khoom, pastry thiab puff pastry: khob cij, yob, cov ncuav qab zib, cov ncuav qab zib, khoom qab zib, ncuav qab zib, cov khoom noj ceev, cov nplej zom.
Cawv dej cawv, tshwj xeeb tshaj yog muaj zog: npias, vodka, cognac, champagne, qab zib cawv, thiab lwm yam Vim tias lawv cov calorie siab, lawv tuaj yeem cuam tshuam txog ntshav qabzib hauv cov ntshav. Ib qho ntxiv, cawv ua rau lub hlwb pancreatic, nrog rau cov uas tsim insulin.
Cov zaub mov raug txwv: semolina, mov, millet.
Fried zaub.

Cov zaub tsis muaj cov calories ntau, tab sis lawv muaj fiber ntau, minerals, vitamins. Txawm hais tias cov zaub yog suav hais tias yog cov khoom tseem ceeb ntawm kev noj haus, muaj qee yam kev txwv.

Cov zaub qab zib muaj xws li:

Ob txhais ceg
Qos
Carrots
Kho tshav kub txiv lws suav
Beets
Ua Tsuag Ntau
Qos kua txob.

Hauv kev noj haus, cov khoom no yuav tsum tau txwv. Marinade thiab pickles yuav tsum tau cais tawm ntawm cov zaub mov noj. Yog tias muaj cov piam thaj hauv cov ntshav ntau, koj yuav tsum nres ntawm cov zaub uas muaj cov carbohydrates tsawg kawg. Nws yog ib qho tseem ceeb heev li cas cov zaub siav: stewed, hau, nyoos.

Los ntawm kev noj haus ntawm tus neeg mob yuav tsum tau muab cais:

Txij li cov zaub mov zoo li no tau nyeem nrog cov carbohydrates yooj yim, lub sijhawm zoo rau kev noj txiv hmab txiv ntoo yog tom qab noj mov tas. Tag nrho cov txiaj ntsig niaj hnub ntawm 300 grams yog muab faib rau cov dej faib thiab noj thaum nruab hnub.

Qee cov txiv hmab txiv ntoo, qaub los yog iab hauv saj, suav nrog cov carbohydrates tsis pub tsawg tshaj li cov qab zib thiab yog li nyob hauv daim ntawv dub. Piv txwv li, txiv qaub thiab txiv kab ntxwv qaub.

Soya khoom

Cov tshuaj kua qaub tau tso cai rau haus hauv qee qhov me me. Cov carbohydrates muaj nyob hauv lawv nce qhov siab ntawm cov piam thaj hauv cov ntshav, tab sis maj mam txaus.

Cov kua txob thiab ntsev tsis cuam tshuam rau cov piam thaj hauv cov ntshav. Thaum muas cov zaub mustard, koj yuav tsum nco ntsoov tias nws tsis muaj qab zib.

Nyob rau hauv tus txheej txheem ntawm xaiv lwm yam txuj lom, koj yuav tsum zam cov zaub mov uas muaj saturated concentration ntawm carbohydratesCov. Hauv khw, ntau ntawm cov khoom noj npaj ua tiav thiab mayonnaises suav nrog qhov tsis muaj kev txwv tsis pub muaj cov carbohydrates, yog li ntawd nws raug nquahu kom siv cov roj thaum noj zaub xam lav, nws yog kev tso cai ua kom qis-carb mayonnaise nrog koj tus kheej txhais tes.

Txhawm rau kom muaj cov txiaj ntsig ntawm cov protein nyob hauv cov khoom noj, cov khoom lag luam hauv qab no yuav tsum muaj: cov nqaij yog stewed, ci lossis fij. Nws yog txwv tsis pub kib thiab noj nws. Lub siab, tus nplaig, thiab lwm yam yog tso cai nkaus xwb hauv cov khoom me me.

Cov qe raug tso cai, tab sis tsis ntau tshaj 1 tauj ib hnub, zoo li omelet, hau muag-hau muag lossis ua ib qho ntawm cov khoom xyaw ntawm ib lub tais. Tsuas yog cov protein ua kom zoo xwb.

Kev txwv tsis pub noj cov mis nyuj muaj qhov cuam tshuam:

Ntsim ntsim,
Cov tshuaj nplaum, txhua yam khoom noj muaj mis xyaw nrog toppings: yoghurts,
Qab zib tsev cheese
Cawv roj qaub cream
Nws raug tso cai haus mis haus 2 khob ib hnub thiab tsuas yog pom zoo los ntawm tus kws qhia zaub mov noj haus.

Nws puas tuaj yeem noj zib ntab?

Zib ntab yog suav tias yog cov khoom tsis sib haum xeeb. Cov kws tshaj lij tsis tuaj yeem pom zoo tias yuav tsum noj zib ntab los tsis noj. Lub ntsiab lus tseem ceeb nyob rau hauv kev txaus siab ntawm cov khoom no yog tias nws suav nrog fructose thiab qabzib, uas tau nqus tau yam tsis muaj kev koom tes ntawm insulin, uas tsim nyog rau lub cev ua pa tawm.

Nws tseem yuav hais txog chromium, uas txhawb kev tsim cov tshuaj hormones, uas ua kom cov piam thaj hauv cov ntshav ntau ntau thiab txhim kho kev tsim cov ntaub so ntswg adipose.Cov. Chromium tiv thaiv cov tsos ntawm cov muaj roj ntau ntau.

Nquag noj zib ntab rau khoom noj, cov neeg mob ntshav qab zib mellitus soj ntsuam ib qho ntshav ntawm cov ntshav, ib qho kev txo qis hauv cov ntsiab lus ntawm glycated hemoglobin.

Qauv ntawv qhia zaub mov:

Pluas tshais: porridge, omelet, kas fes ua los ntawm nqaij, tshuaj yej,
2 pluas tshais: txiv hmab txiv ntoo lossis zaub nyias,
Noj su: kua zaub los yog borsch, meatballs, steamed nqaij, meatballs, compote los yog jelly, kua,
Khoom txom ncauj: zaub ua zaub xam lav, tsev cheese, txiv hmab txiv ntoo, rosehip broth,
Noj hmo: ntses thiab zaub, tshuaj yej.

Cev xeeb tub noj cov zaub mov

Txhawm rau teb cov lus nug, dab tsi cov poj niam cev xeeb tub tuaj yeem noj nrog cov piam thaj siab, ua ntej koj yuav tsum hloov pauv kev noj haus.

Thaum cev xeeb tub thiab nce thaj chaw cov piam thaj ntau ntau, lub hom phiaj ntawm kev noj zaub mov kom tsawg yog muab cov zaub mov muaj calories kom ntau li ntau tau, tab sis muaj txiaj ntsig zoo:

Rau pluas tshais, koj yuav tsum noj cov zaub mov uas muaj cov tshuaj fiber: tag nrho cov qhob cij, cereal, zaub.
Kev ua noj yog nqa tawm los ntawm cov nqaij ntshiv, tshem tawm cov rog pom.
Thaum nruab hnub koj yuav tsum haus txog 8 khob dej.
Rau cev xeeb tub, cream tshij, kua ntsw, kua txiv margarine yuav tsum tau muab tshem tawm ntawm cov khoom noj.
Cov noob muaj pub rau noj thaum muaj lub siab. Nws yog qhov tsim nyog kom noj cov paj noob hlis noob uas tsis tau ua tiav kev kho cua sov.
Tom qab sab laj nrog koj tus kws kho mob, koj yuav tsum nrhiav seb yuav muaj cov zaub mov dab tsi thiab cov vitamins ntau, uas cov khoom yuav suav nrog lawv.

Ua kom cov khoom noj muaj qhov ua kom piam thaj ntau ntxiv tsis yog ib qho nyuaj. Ntau cov khoom siv tau muab rau cov zaub mov ntau yam thiab sib npaug.