Ntshav qab zib txhawb cov khoom noj

Cov zaub mov hauv lub Hoobkas niaj hnub no muaj cov khoom noj carbohydrates ntau thiab cov tsiaj rog. Lawv kuj muaj lub siab glycemic index (GI). Raws li kev siv los ntawm lawv kev siv, cov piam thaj hauv ntshav tau nce siab zuj zus. Yog li ntawv nws yog ib qho tseem ceeb rau tus neeg mob ntshav qab zib kom paub tias cov khoom noj twg nce ntshav qab zib.

Cov Cai Tswj Khoom Noj Qab Zib Rau Cov Neeg Mob Ntshav Qab Zib

Cov neeg uas muaj insulin-rhiab beta cells los sis cov tshuaj hormones ua haujlwm yuav tsum txwv kev noj zaub mov uas ua rau cov ntshav qab zib nce siab. Cov cai hauv qab no kuj tseem pom zoo:

• txo cov khoom qab zib, khoom qab zib thiab hmoov nplej rau hauv cov khoom noj,
• tsis suav cov dej qab zib hauv qab zib,
• tsis kam noj cov khoom noj muaj calorie ntau ua ntej mus pw thiab tsis txhob noj ntau dhau,
• noj cov khoom noj muaj roj thiab roj,
• pab cov nqaij nrog zaub sab zaub,
• txwv kev siv dej cawv haus cawv - haus cawv ua ntej nce cov ntshav qab zib kom ntau, thiab tom qab ntawd nws txo qis rau cov kev tseem ceeb,
• txav mus los ntau dua thiab ntaus pob ncaws pob.

Yuav siv lub rooj GI li cas

Kev noj zaub mov noj qab zib ntawm cov ntshav qab zib tau ua rau tus lej glycemic index (GI) ntawm cov khoom. Qhov ntsuas no pab koj nkag siab tias cov piam thaj hauv cov ntshav tom qab noj mov tag npaum li cas. Qhov ntau dua nws cov nqi, qhov kev pheej hmoo ntau ntawm kev tsim hyperglycemia.

Rau cov neeg muaj ntshav qab zib, kev noj haus uas suav nrog zaub mov nrog GI qis dua 30 yog qhov zoo tshaj plaws. Noj nrog glycemic index ntawm 30 txog 70 yuav tsum tswj hwm nruj. Khoom noj khoom haus nrog qhov ntsuas tau ntau dua 70 ntu yog pom zoo kom muaj tag nrho cov zaub mov cais tawm.

Cov lus hauv qab no yog pab tsis tau tsuas yog rau cov neeg mob uas muaj ntshav qab zib hom 1 lossis hom 2. Nws tuaj yeem siv los ntawm cov poj niam uas kuaj pom muaj tus cwj pwm tsis zoo ntawm tus kabmob. Tsis tas li, cov ntaub ntawv no xav tau los ntawm cov neeg muaj lub siab nyiam ntshav qab zib.

Ntshav qab zib txiv hmab txiv ntoo

Cov khoom noj khoom haus qhia tswv yim noj txiv hmab txiv ntoo tshiab thiab khov. Lawv muaj qhov siab tshaj plaws ntawm cov zaub mov me me, pectin, vitamins thiab fiber. Ua ke, tag nrho cov kev tivthaiv no ua kom muaj txiaj ntsig ntawm lub cev, txhawb lub plab hnyuv, tshem tawm cov roj (cholesterol) phem thiab muaj cov ntshav qab zib zoo.

Qhov nruab nrab, cov ntshav qab zib tau qhia kom haus 25-30 g ntawm fiber ntau hauv ib hnub. Feem ntau ntawm tag nrho nws muaj txiv apples, raspberries, txiv kab ntxwv, txiv kab ntxwv qaub, plums, txiv pos nphuab thiab pears. Nws raug nquahu kom noj txiv apples thiab pears nrog tev. Tab sis tangerines muaj ntau ntawm carbohydrates thiab nce cov ntshav qab zib. Ntawm ntshav qab zib, hom citrus no yuav tsum tau muab pov tseg.

Cov kev tshawb fawb qhia tau hais tias cov txiv ntoo kua mis kuj tseem cuam tshuam cov piam thaj. Cov txiv hmab txiv ntoo muaj ntau ntawm fructose thiab sucrose. Ntxiv mus, lawv tus lej nce siab yog tias lub vijtsam muab cia ntev heev. Nrog ntshav qab zib hom 2, kws kho mob tau pub noj tsis ntau tshaj 200-300 g ntawm pulp ib hnub.

Txiv hmab txiv ntoo qhuav kuj tseem cuam tshuam rau qib qab zib. Raws li tus cais zaub mov, nws yog qhov zoo dua tsis siv lawv. Nws tuaj yeem siv rau kev ua noj ua haus compote, yav tas los soaked hauv dej txias (rau 6 teev). Cov xab npum tshem tawm cov piam thaj ntau.

Yam tsis tsim nyog noj

Nrog kev siv qee yam khoom noj muaj lub siab dhia ceev hauv cov piam thaj. Paub txog qhov no, koj tuaj yeem zam ntau yam teebmeem kev noj qab haus huv los ntawm kev tso tseg lawv.

Cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo uas qab zib, mis nyuj (fermented ci mis nyuj, mis nyuj tag nrho, kefir, qab zib) raug tso cai nyob rau hauv sim thiab nyob rau hauv kev saib xyuas ze ntawm cov piam thaj. Qhov tshwj tsis yog cov khoom qab zib-qab zib - qab zib, qab zib, khaws cia, ntuj zib. Qee cov zaub tseem sib kis - beets, carrots, qos yaj ywm, peas.

Ntawm cov ntshav qab zib, koj yuav tsum tso cov zaub mov muaj protein tsawg, cov zaub mov muaj roj, noj nqaij, nqaij hauv kaus poom thiab ua zaub sov. Ntau yam khoom tiav cov khoom tiav yuav tsis nqa cov txiaj ntsig: cov zaub mov kaus poom, lard, sausages. Hauv ob peb feeb, xws li cov khoom noj xws li mayonnaise, ketchup, cov roj ntses ntxiv rau cov ntshav qab zib. Nws yog ib qho tseem ceeb rau cov neeg mob tom qab 50 xyoo mus rau cais lawv ntawm kev noj haus. Qhov zoo tagnrho ntses yog khoom tsim raws li cov roj ntsha muaj roj calorie ntuj yogurt. Txawm li cas los xij, cov neeg muaj tus mob tsis haum mis nyuj yuav tsum tau ceev faj.

Cov piam thaj hauv ntshav nce siab tom qab noj hmo los ntawm cov tais diav sib xyaw, uas muaj protein, rog, thiab carbohydrates. Qhov no tseem suav nrog kev hloov pauv rau qab zib hauv qab ntuj. Lawv txo qis cov calories ntawm cov zaub mov noj, tab sis tuaj yeem ua rau muaj qhov nce ntawm glycemia.

Cov khoom rau normalize ntshav qab zib

Ntau cov zaub mov normalize ntshav qab zib. Qhov no tseem ceeb heev uas yuav tsum xav txog thaum tsim cov ntawv qhia zaub mov noj txhua hnub.

Noj cov zaub ntsuab ua ntej. Glycemia yog ib txwm muaj los ntawm cov txiv ntoo, zaub kav, zaub paj, thiab txiv lws suav, radishes, thiab txaij. Cov zaub xas lav tau raws caij nyoog tshwj rau cov roj zaub (rapeseed los yog txiv ntseej). Ntawm cov txiv hmab txiv ntoo, insulin rhiab heev avocados. Nws tseem yuav muab cov fiber ntau thiab monounsaturated lipids.

Cuam tshuam cov piam thaj thiab qej nyoos. Nws ua kom lub zog tsim cov tshuaj insulin los ntawm tus txiav. Tsis tas li ntawd, cov zaub muaj cov khoom noj antioxidant, ntxiv dag zog rau kev tiv thaiv kab mob. Tsis tas li, cov npe ntawm cov zaub mov muaj cov piam thaj tsawg kawg yog suav nrog cov khoom noj protein (qe, ntses ntses, nqaij), cov roj tsawg ntawm cheese thiab tsev cheese.

Ua kom cov ntshav qab zib kom tsawg. Nws yog txaus noj 50 g ntawm cov khoom txhua hnub. Cov txiv laum huab xeeb, walnuts, almonds, cashews, Brazil txiv ntoo yuav muaj txiaj ntsig zoo tshaj. Tus neeg noj zaub mov zoo kuj pom zoo kom noj cov ntoo thuv. Yog tias koj suav nrog lawv nyob rau hauv cov zaub mov 5 zaug hauv ib asthiv, cov piam thaj hauv qab yuav poob li 30%.

Pab txo qis glycemia ¼ tsp. cinnamon yaj hauv lub khob dej sov. Haus dej haus tsuas yog nyob rau ib qho kev npliag plab. Tom qab 21 hnub, cov piam thaj kom khov nyob hauv 20%.

Muab sau ua ke rau kev noj zaub mov kom zoo txhais tau tias txo kev pheej hmoo ntawm cov ntshav qab zib muaj teeb meem. Txawm li cas los xij, qhov no tsis tau yog tias koj tsis paub GI cov khoom lag luam. Laij xyuas txhua yam kom zoo zoo thiab ua raws li kev noj haus xaiv. Tsis suav cov ntshav qab zib-txhawb cov khoom noj los ntawm cov zaub mov noj txhua hnub. Ua lub neej nquag thiab mus ntsib koj tus kws kho mob raws sijhawm.