Khoom noj khoom haus nrog insulin ntau ntxiv hauv cov ntshav: cov khoom lag luam rau ib lim tiam

Tsis yog txhua tus paub txog insulin cuam tshuam rau lub cev li cas. Tab sis ntau tus neeg paub tias qhov no yog ib yam tshuaj uas nws lub cev tsis haum rau txoj kev ua ntshav qab zib. Txawm li cas los xij, tsis yog tsuas yog kev tsis zoo xwb, tab sis kuj muaj ntau dhau ntawm cov khoom muaj teeb meem rau tib neeg.

Muaj cov tshuaj insulin siab tshaj plaws yog qhov tshwm sim ntawm kev ua haujlwm tsis zoo ntawm lub txiav, uas ua rau kev nce siab hauv cov concentration ntawm cov piam thaj hauv cov ntshav thiab qhov tshwm sim ntawm cov ntshav qog ntshav qab zib. Qhov no cuam tshuam rau qhov hnyav, thiab nws loj hlob sai. Koj tuaj yeem tiv thaiv kev txhim kho kev rog thiab hom 2 mob ntshav qab zib los ntawm kev siv tshuaj thiab cov khoom noj tshwj xeeb.

Cov zaub mov kom tsim nyog nrog cov tshuaj insulin ntau dua qub ua rau qib qog yuav tsis tas siv tshuaj. Kev noj zaub mov noj yuav pab tiv thaiv qhov tshwm sim ntawm hypoglycemia thiab ua tsis tiav ntawm cov metabolism hauv kev ua noj. Tab sis ua ntej koj kawm txog cov cai ntawm kev noj haus, koj yuav tsum nkag siab txog cov txheej txheem ntawm kev txhim kho hyperinsulinemia.

Vim li cas cov insulin nce?

Cov tshuaj insulin yog yam tshuaj uas tso zais los ntawm lub txiav. Nws lub luag haujlwm tseem ceeb yog kev tswj cov qib qabzib los ntawm lub cev lub cev.

Tab sis ntau npaum li cas cov insulin yuav tsum tsim? Qhov ntsuas cov tshuaj hormones yog txiav txim siab los ntawm 2 lub tshuab. Cov cell uas tswj cov insulin ntau lawm teb rau qab zib hauv cov ntshav kev thiab lub nrawm nrawm pauv nyob rau thaj chaw twg.

Yog tias cov piam thaj hauv ntshav siab dhau lawm, uas tshwm sim tom qab noj mov, cov txiav yuav ua cov tshuaj insulin. Nws mam li ntsuas sai npaum li cov piam thaj txo.

Tus naj npawb ntawm cov tshuaj hormones tsim nyob ntawm seb tus nqi txo qis hauv cov piam thaj hauv ntshav. Yog li, cov piam thaj ua kom cov piam thaj tsawg dua, cov tshuaj insulin ntau dua yuav muab zais cia los ntawm kab mob ntshav ntswg.

Yog li no, qhov ua thawj coj, vim tias ntawm cov qib ntawm cov tshuaj insulin hauv cov ntshav nce siab, yog qhov kev nqus ntawm cov ntshav qab zib qeeb qeeb uas yog cov ntshav qab zib hom 2. Nrog tus kab mob no, cov metabolism hauv carbohydrate cuam tshuam:

Cov tshuaj insulin tsis ua haujlwm rau kev cuam tshuam cov tshuaj hormones, uas yog vim li cas cov tshuaj insulin tsis ua nws txoj haujlwm tiav.
Tom qab noj ntshav qab zib, cov ntshav qab zib ntau hauv cov ntshav yuav txo qis heev.
Vim tias cov ntshav qabzib poob qeeb, cov kua txiav txiav pib los tsim ib qho ntxiv ntawm lub cev, thiab nws lub siab poob siab dhau.

Muaj lwm qhov laj thawj uas cuam tshuam rau kev tsim cov tshuaj insulin ntau ntxiv.

Cov no yog cov qog-zoo li cov qauv tsim los ntawm cov hlwb ua lub luag haujlwm rau kev tsim cov tshuaj hormones. Txawm hais tias qhov kev ua txhaum cai no yuav tsis tshua muaj tshwm sim.

Dab tsi yog qhov tseem ceeb thiab txiaj ntsig ntawm cov khoom noj?

Nrog kev mob ntshav qab zib thiab thaum pib ntawm kev txhim kho kab mob, cov tsos mob tshwm sim feem ntau tsis tuaj. Kev phom sij txaus ntshai rau cov ntshav qab zib (retinopathy, mob caj dab, mob hlwb) txhim kho maj mam ntev ntev tsis ua rau muaj mob loj heev rau tus neeg mob.

Yog tias kev noj zaub mov tsis ua raws li cov insulin nce ntxiv hauv cov ntshav, ib tus neeg yuav tsum npaj rau kev txhim kho ntawm qee qhov tshwm sim. Thawj qhov "kev xav tshwm sim" yog qhov ntws ntawm ib daim ntawv insulin-ywj siab rau hauv ib qho insulin-dependant.

Qhov txiav tsis tuaj yeem ua haujlwm tas li nyob rau hauv hom nce siab. Raws li qhov tshwm sim, kev qog cell yuav tshwm sim, thiab cov ntsiab lus ntawm cov tshuaj hormones hauv cov ntshav yuav tsawg. Qhov no yuav ua rau qhov kev xav tau ntawm kev tswj hwm lub neej ntawm insulin, uas yuav tswj cov metabolism hauv kev ua kom rog.

Cov neeg mob ntshav qab zib uas tsis xav noj kom zoo yuav tsum tau haus ntau yam tshuaj ib zaug, suav nrog sulfonylureas, uas ua kom cov tshuaj hormones ntau dua, ua rau nws cov ntshav nce mus rau hauv cov ntshav. Cov tshuaj no them rov qab rau cov metabolism hauv kev noj haus, tab sis lawv ua kom nrawm nrawm nrawm ntawm tus kab mob mus rau hauv daim ntawv hnyav insulin-tiv thaiv tsis tau.

Yog tias kev noj zaub mov tsis raug raws, cov ntshav qab zib yuav pib mob lig:

retinal atrophy,
kev puas tsuaj rau cov nqua, feem ntau xaus nrog txiav tes txiav taw,
raum tsis ua hauj lwm
txo lub neej siab luv
nquag mob stroke thiab lub plawv nres ua rau tuag.

Kev noj zaub mov kom muaj zog insulin ntau tuaj yeem kho tsis tau tus kab mob ntshav qab zib kom tag. Tab sis nws yog lub hauv paus rau kev kho mob, vim tias kev noj zaub mov kom zoo yuav pab txo cov ntshav qabzib thiab txo qis insulin ntau lawm.

Yog tias koj noj qee yam zaub mov uas muaj ntshav qab zib, koj tuaj yeem poob ceeb thawj. Tom qab tag nrho, kev cuam tshuam nyob rau hauv carbohydrate metabolism tshwm sim nrog kev rog. Tus neeg ua yuag tuaj yeem kho cov tshuaj insulin tsis zoo ntawm cov hlwb.

Lwm txoj kev noj zaub mov pub rau koj kom txo qis kev pheej hmoo ntawm kev mob ntshav qab zib thiab txhim kho lub cev kev noj qab haus huv.

Pub thiab Txwv cov Khoom

Tus mob ntshav qab zib tuaj yeem ua rau lawv tus kheej noj rau ib lub lim tiam. Tab sis lawv yuav tsum paub seb yam khoom twg ua rau cov insulin hauv cov ntshav nce lossis qis dua. Nws kuj yog ib qho tseem ceeb kom paub meej tias kev noj haus yog qhov sib npaug thiab ua tiav.

Nws yog ib qho tsim nyog yuav tsum tsis kam noj ntsev ntau. Qhov kev cai tso cai yog txog li 10 gram ib hnub twg.

Txwv tsis pub cov zaub mov muaj suab thaj thiab khoom qab zib uas muaj nws, zaub kib thiab roj. Koj tuaj yeem tsis noj cov khoom noj thiab khoom noj, nrog cov tsw qab.

Lwm cov khoom uas ua rau cov ntshav insulin ntxiv:

Kev sib cav sib ceg
cawv
cov txiv ntoo qab zib (txiv tsawb, txiv quav ntswv nyoos, raisins),
zib ntab
ci, ncuav pastries, khob cij dawb,
kua hauv cov pob, qab zib thiab dej qab zib.

Yog li cov tshuaj insulin tsis nce ntxiv thiab qhov hnyav tsis dhau, nws yog qhov yuav tsum ua kom ntseeg tau tias cov calories ntau tshaj ntawm cov zaub mov noj txhua hnub rau tus txiv neej tau txog 2300 kcal, rau cov poj niam - txog 1500 kcal, hauv menyuam - ntawm 1200 txog 1950 kcal.

Txo cov tshuaj insulin hauv cov ntshav, kev noj haus nrog cov zaub mov tsis muaj kuab tsawg thiab muaj glycemic index tsawg yog suav nrog hauv cov zaub mov noj. Dab tsi yog cov khoom muaj nyob hauv pawg no?

Cov no yog qe uas tuaj yeem muab rhaub lossis siav los ntawm lawv lub omelet zog. Xws li cov zaub mov pub rau noj 2-3 zaug hauv ib lub lim tiam.

Noj hom ntses thiab nqaij tsis muaj daim tawv kuj pab kom poob phaus. Kev noj cov roj muaj roj yog tseem pub, tab sis txog li ob zaug hauv ib lub lim tiam.

Lwm yam zaub mov uas yuav txo qis cov insulin:

yuav luag txhua cov zaub, tsuas yog cov hmoov txhuv nplej siab,
qaub txiv hmab txiv ntoo
cov khoom ua noob nplej (buckwheat, mov nplej, nplej, oats),
paj noob hlis noob, noob taum pauv, nplej (yub),
cov khoom noj muaj roj tsawg.

Muaj cov tshuaj insulin thiab rog rog yog cov ntsiab lus zoo, yog li cov khoom siv tuaj yeem noj tau, tab sis tus nqi tsawg. Nws yog qhov zoo dua rau qhov tsis kam noj hmo lig, thiab ua ntej mus pw nws tau tso cai rau haus ib khob ntawm kefir.

Cais, nws tsim nyog hais txog cov khoom uas muaj cov tshuaj insulin ntawm cov khoom qub. Cov no suav nrog Jerusalem artichoke, taub thiab taub. Blueberry nplooj kuj tseem nplua nuj nyob hauv ntuj insulin. Cov zaub mov zoo li no nce qib hauv qib hauv qib hauv cov ntshav, yog li nws yuav tsum siv nrog ceev faj thiab hauv qee qhov me me.

Paub txog cov npe khoom uas tso cai thiab txwv tsis pub khoom, koj tuaj yeem ywj siab tsim cov zaub mov rau hnub. Nws kwv yees li zoo li no:

Thawj pluas tshais - qee qhov crackers dawb, oatmeal nrog mis tsis muaj qab zib, tshuaj yej nrog stevia.
Noj su - ci ntsuab txiv apples.
Noj su - muaj roj zaub tsawg lossis noj nqaij, nqaij qaib xyaw nqaij los yog nqaij nyuj txiav, uzvar, zaub ci.
Khoom txom ncauj - 200 ml ntawm kefir nrog ncuav qab zib biscuit, ncuav qab zib muaj roj tsawg nrog txiv hmab txiv ntoo.
Noj hmo - mov ci thiab ntses fillet, zaub, kua txiv lws suav.

Kev noj zaub mov zoo thiab kev ua neej zoo rau cov tshuaj hyperinsulinemia

Thaum ib tus neeg twg muaj cov insulin ntau ntxiv, nws yim tsis zoo, nws lub ntsej muag zuj zus, thiab txoj kev laus ntawm lub cev nce nrawm. Lwm cov yam ntxwv ntawm tus neeg mob hyperinsulinemia yog txoj hlab ntshav siab.

Txhawm rau tiv thaiv kev txhim kho ntawm cov tsos mob saum toj no, nws yuav tsum kawm peb txoj cai tseem ceeb ntawm kev noj zaub mov noj - tsis txhob noj hmo tom qab 18 00, noj cov khoom noj carbohydrate thiab cov zaub mov rog ua ntej noj su, tsuas yog cov zaub mov muaj roj tsawg pub rau noj thaum noj hmo.

Ib qho ua tau haib dua exacerbating kev loj hlob ntawm hyperinsulinemia yog kev tshaib kev nqhis. Nruab nrab ntawm cov pluas noj, so yuav tsum tsis pub ntau tshaj 3 teev. Yog li, koj yuav tsum tau nqa zaub mov tas mus rau cov khoom txom ncauj me me (txiv av qab zib, zaub mov noj).

Tsis tsuas yog cov khoom noj txhawb cov tshuaj insulin. Nws tseem pab txhawb kom ib txwm haus kas fes, haus dej cawv thiab haus luam yeeb. Tag nrho cov no ua rau cov txheej txheem metabolic thiab nce glycemic index.

Txawm li cas los xij, insulin tsawg tseem muaj lub cev tsis zoo, uas tuaj yeem ua rau hyperglycemia thiab ntshav tsis txaus, uas cov menyuam yaus tshwj xeeb tshaj yog ua rau, vim lawv nquag thiab lawv tau siv hluav taws xob sai. Txhawm rau tiv thaiv qhov kev loj hlob ntawm kev poob qis hauv kev ua si ntawm cov tshuaj hormones hauv lub cev ua ntej kev tawm dag zog, ib tus neeg laus thiab menyuam yaus yuav tsum noj zaub mov carbohydrate nrog cov calories ntau.

Yuav kom tswj tau cov piam thaj kom zoo, nws raug nquahu kom koj nquag noj cov zaub mov muaj nplua nuj omega-3. Qhov no yog lub taub dag noob, roj ntses thiab roj linseed.

Chromium yog lwm qhov tseem ceeb uas tiv thaiv kev loj hlob ntawm hyperinsulinemia. Cov kab no muaj nyob hauv cov txiv hmab txiv ntoo, nqaij nruab deg, zaub thiab txiv ntoo.

Ntxiv rau kev noj haus zoo, thaum cov kabmob plab hnyuv siab ua cov tshuaj insulin ntau, kws kho mob tau sau npe Duphaston. Cov nyhuv ntawm cov tshuaj muaj qhov zoo sib xws ntawm cov txiaj ntsig ntawm progesterone. Thaum noj tshuaj, qhov hnyav poob sai sai.

Ib tug neeg mob uas mob ntshav qab zib gestational noj cov tshuaj no thov kom poob 4 phaus ib vas thiv. Lwm cov kev tshuaj xyuas txog lub cuab yeej feem ntau zoo.

Cov tshuaj yog feem ntau muaj nyob hauv txoj kev kho qhov nyuaj. Cov tshuaj qaug cawv ob zaug ib hnub ntawm 10 mg rau 3-6 lub hlis. Tab sis thaum noj Duphaston, mob taub hau, ntshav liab, mob pob txha roj thiab lwm yam kev phiv tuaj yeem tshwm sim, yog li kev kho yuav tsum nruj me ntsis raws li kev saib xyuas mob.

Yuav ua li cas txo cov tshuaj insulin los ntawm kev kho kev noj haus tau piav qhia hauv cov yeeb yaj kiab hauv tsab xov xwm no.

Qhov txiaj ntsig ntawm kev noj zaub mov nrog muaj cov kua dej ntxiv

Kev noj qab haus huv thiab kev noj haus zoo nyob rau hauv muaj cov kab no yuav pab tau:

qis dua cov tshuaj insulin
kho hnyav dua
txo cov ntshav siab
txo ntshav lipids.

Qhov tseem ceeb tshaj plaws yog tias kev noj haus muaj nyob rau hauv txoj kev kho mob nyuaj rau tus neeg mob yuav tiv thaiv ntshav qab zib! Nov yog kev mob hnyav.

Tsim los saib

Hyperinsulism yuav tsum tau noj zaub mov zoo ntawm cov neeg mob: yam tsawg tsib zaug hauv ib hnub. Koj kuj yuav tsum tau saib xyuas kev noj cov zaub mov uas muaj carbohydrates: tsawg kawg 150 grams tauj ib hnub. Rau txhua tus ntawm cov neeg mob uas thov, tus kws kho mob yuav tsum kos cov zaub mov ntawm ib tus neeg, lub hauv paus ntawm uas yog cov hauv qab no:

Ib tus neeg nws tus kheej soj ntsuam kom ntau tus naj npawb ntawm cov carbohydrates noj los ntawm lawv.
Tus neeg mob yuav tsum tswj cov khoom noj kom noj ib hnub.
Ib tug neeg yuav tsum tso tseg txoj kev haus cawv.
Tsis kam ntawm qab zib. Yog tias qhov kev coj no ua rau muaj kev tsis zoo rau ib tus neeg, kev siv tshuaj qab zib raug tso cai.
Tsis kam ntsev. Sausages thiab zaub mov yooj yim yuav tsum tau muab cais tawm ntawm cov khoom noj.
Haus dej kom ntau.

Cov no yog cov cai uas yuav tsum tau ua raws cai nruj nrog insulin ntau zog.

Cov khoom lag luam tseem ceeb yog dab tsi?

Cov Khw muag khoom muaj ntau yam khoom noj. Lawv yuav tsum tau ua tib zoo xaiv, vim tias tsis yog txhua tus muaj peev xwm muaj txiaj ntsig rau tus neeg. Ntawm cov khoom lag luam uas yuav tsum nyob rau hauv cov khoom lag luam ntawm tus neeg uas muaj cov insulin ntau ntxiv, cov hauv qab no yog qhov txawv:

cov khoom noj muaj rog rog,
cov nplej xim av
nplej yub
taum pauv
ceg
nqaij ntshiv
qe
zaub - dawb beets, zaub xas lav, zaub qhwv, zaub qhwv, zaub cob pob, taub dag thiab txiv lws suav, zucchini (cov npe teev tiav rau ntawm no),
txiv hmab txiv ntoo - kua thiab pear, dib liab thiab mandarin, dib liab thiab txiv kab ntxwv, kiwi, txiv ntaub ntoo, txiv nkhaus taw (cov ntawv yog tiav rau qhov no),
cov txiv hmab txiv ntoo: blueberries, qee cov txiv pos nphuab lossis txiv pos nphuab (cov npe no ua tiav ntawm qhov no)
dej haus: dej tsis muaj roj, kua txiv tej kua txiv, zaub mov noj.

Nws yog ib qho tseem ceeb heev uas cov khoom noj ntawm cov neeg mob ua ke nrog kev tawm dag zog. Lawv suav nrog taug kev los ntawm 30 mus rau 40 feeb, uas txig txo qhov nyhav dhau.

Taug kev tsis yog pab tau tsuas yog los ntawm qhov pom ntawm no, lawv ua kom ib tug neeg lub siab, pab nws ua kom lub siab tus thiab xav txog txhua yam, suav nrog nws kev noj qab haus huv, nyob hauv qhov chaw xis - hauv huab cua ntshiab.

Tus neeg mob tsis xaiv kev noj haus thiab kev tawm dag zog rau nws tus kheej: txhua yam yuav tsum pom zoo nrog tus kws kho mob mus kawm, vim tias txhua tus neeg yog tus neeg. Tus kws kho mob, coj mus rau hauv tus account noj zaub mov noj, rub kev mloog rau tus yam ntxwv ntawm nws tus neeg mob thiab nws lub hnub nyoog.

Cov pluas noj rau cov tshuaj insulin kom ntau hauv cov ntshav: cov zaub mov, khoom noj khoom haus, tshuaj xyuas thiab cov txiaj ntsig

Kev nce ntxiv ntawm cov insulin hauv cov ntshav tshwm sim los ntawm kev ua haujlwm tsis zoo ntawm tus txiav ua tiav, uas ua rau cov tshuaj no.

Thiab vim tias cov tshuaj insulin cuam tshuam ncaj qha rau cov piam thaj, cov ntshav qog ntshav qab zib tuaj yeem tshwm sim los ntawm nws cov ntse nce ntxiv. Feem ntau, muaj cov insulin ntau ntxiv hauv cov neeg rog, thiab tuaj yeem ua rau muaj ntshav qab zib ntau ntxiv.

Yuav kom daws tau qhov teeb meem yuav tsum tau kho mob hnyav thiab ua raws nraim li kev noj haus.

Lub hom phiaj kev noj haus

Kev noj zaub mov uas muaj cov insulin ntau ntxiv hauv cov ntshav yuav tsum pab kom ruaj ntseg ntawm cov qib no. Txhawm rau ua qhov no, nws yog ib qho tseem ceeb kom tsis txhob muaj qhov hloov pauv hauv cov ntshav qab zib.

Txawm tias ib qho mov noj twb ua rau muaj suab thaj ntau, thiab ua rau tau teb rov qab, lub cev ua cov kua dej ntau ntxiv.

Thaum ib tus neeg noj cov khoom noj uas muaj cov glycemic siab (qab zib, ncuav qab zib, khoom qab zib), cov jumps no tuaj yeem yog qhov tseem ceeb. Yog li, cov khoom lag luam zoo li no pom meej meej cais tawm ntawm kev noj haus.

Tsis tas li, qhov kev xav zoo siab ntawm kev tshaib plab yog qhov tsis tsim nyog, nyob rau hauv uas cov suab thaj theem, ntawm qhov tsis sib xws, ua rau poob qis, uas tuaj yeem ua rau cov ntshav qab zib tsawg. Yog li, cov khoom noj yuav tsum ua kom tsis muaj qhov khoob loj ntawm cov zaub mov noj.

Lub sijhawm caloric kom tsawg ntawm kev noj haus yog tseem txwv, vim hais tias feem ntau nrog cov tshuaj tiv thaiv insulin muaj qhov hnyav tshaj uas yuav tsum poob rau kev kho kom zoo. Yog li, kev noj zaub mov noj tau muab kev txuam nrog daws teeb meem.

Cov Cai Tseem Ceeb

Sai li sai tau kom ua tiav cov txiaj ntsig zoo yuav tso cai rau kev ua raws nrog ntau txoj cai ntawm lub koomhaum kev noj haus. Lawv yuav pab tsim txoj kev noj haus kom zoo thiab tshem tawm cov tsos mob cuam tshuam nrog cov ntshav qab zib hauv lub cev. Cov lus pom zoo no yuav tsum tau ua kom tiav kom txog thaum rov qab ua tiav.

Cov piam thaj thiab cov zaub mov muaj ntau hauv nws yuav raug txwv tsis pub nruj tshaj plaws. Tib yam siv rau dej qab zib haus dej haus thiab ntim kua txiv.
Lub hauv paus ntawm cov khoom noj yuav tsum yog cov khoom lag luam nrog lub siab glycemic index, vim nws yog lawv uas muab kev xav ntawm satiety ntev thiab yog qhov kev tiv thaiv zoo tshaj plaws ntawm kev nce ntshav sai sai hauv cov ntshav qab zib.
Kev tshaib plab nyob rau hauv cov ntaub ntawv no yog tus yeeb ncuab. Yog li, kev so ntawm cov zaub mov yuav tsum tsis pub ntev dua 2-3 teev. Yuav tsum nco ntsoov muaj khoom txom ncauj ntawm tes - ib lub txiv av lossis khoom noj khoom noj.
Koj tseem yuav tau tso cov kas fes thiab cwj pwm tsis zoo. Kev haus luam yeeb ua txhaum ib qho kev muaj feem ntawm cov txheej txheem ntawm cov zaub mov hauv lub cev, thiab cov dej cawv muaj lub siab glycemic siab. Caffeine kuj ua kom kev tsim tawm hauv cov tshuaj insulin, qib uas yuav tsum raug txo kom tsawg.
Ua ntej ib qho kev tawm dag zog, nws yog ib qho tsim nyog kom noj cov khoom noj uas muaj calories tsawg, kom tiv thaiv tau cov piam thaj kom tsawg.
Cov khoom noj muaj roj Omega-3 ntau (cov roj linseed, roj ntses, cov noob taub dag, thiab lwm yam) yuav pab ua kom lub cev thiab cov ntshav qab zib muaj zog.
Nws yog ib qho tseem ceeb kom tswj tau cov ntsiab lus chromium siab hauv lub cev. Qhov ntau, cov kab kawm no muaj nyob hauv nqaij nruab deg, txiv ntoo, zaub thiab txiv hmab txiv ntoo tshiab.

Kev siv rau lub cev tsis yog lub cev ua haujlwm dhau. Tab sis txawm tias qhov kev tawm dag zog tsis tuaj yeem ua rau ntawm lub plab khoob, ua ntej kev ua haujlwm, koj yuav tsum twv kom raug tom. Kev qoj ib ce tawm mus pab txo qis cov insulin thiab cov kev poob phaus.

Dab tsi yog qhov ua tau thiab dab tsis yog

Cov ntawv qhia zaub mov rau lub lim tiam yog muab tso ua ke ntawm nws tus kheej. Kev noj haus yuav tsum ua kom tiav thiab sib npaug, vim tias cov khoom noj yuav tau yauv kom ntev ntev.

Tus nqi ntawm cov ntsev yuav tsum tsis txhob muaj ntau dua 10 grams nyob rau ib hnub. Rog thiab kib yog cov khoom noj zoo tshaj plaws. Tsis txhob siv cov khoom noj qab zog, ntxiv rau cov khoom uas muaj qhov tsw zoo.

Kev noj zaub mov txhua hnub yog kwv yees 2300 kcal.

Lub hauv paus ntawm cov ntawv qhia zaub mov yuav tsum yog cov khoom lag luam uas muaj glycemic index tsawg:

cov nqaij ntshiv, nqaij qaib tsis muaj nqaij,
muaj roj ntses, tab sis tsis ntau dua 1-2 zaug hauv ib lub lis piam,
yam zaub, hmoov txhuv nplej siab - txwv,
tsis qab zib heev cov txiv hmab txiv ntoo, cov khoom qab zib thiab dej qab zib los ntawm lawv,
hau qe lossis ncu omelet (2-3 zaug hauv ib asthiv),
cov rog rog tsis muaj roj,
cov cereals tag nrho (oats, nplej, txhuv nplej),
kua thiab khoom noj khoom haus los ntawm nws,
germinated nplej ntawm cov nplej, taum pauv, paj noob hlis.

Txhawm rau rau cov khoom qab zib, koj yuav tsum siv cov khoom qab zib kom zoo. Koj tuaj yeem noj cov khoom qab zib thiab khoom qab zib rau cov ntshav qab zib.

Hauv daim ntawv teev cov khoom txwv:

qab zib, khoom qab zib, confectionery,
zib ntab, marmalade, khaws cia thiab jams nrog piam thaj,
ntim kua txiv, dej qab zib,
txhua yam dej cawv,
cov khob cij dawb dawb, buns, ncuav qab zib,
rog thiab kib nqaij,
txiv ntoo qab zib heev: raisins, txiv quav ntswv nyoos, txiv tsawb.

Tus so ntawm cov khoom yog noj hauv kev sim. Ntawm cov hau kev ntawm kev ua noj, kev nyiam yog muab rau kev noj haus. Kev noj hmo dhau tsis pom zoo, tab sis ua ntej mus pw koj tuaj yeem haus tau ib khob mis lossis haus dej lactic acid haus.

Piv txwv li ntawv qhia zaub mov noj txhua hnub:

Pluas tshais: oatmeal nrog mis tsis muaj qab zib nrog ntxiv butter, tshuaj yej tsis muaj qab zib, khaub noom tawg.
Noj su: ci ntsuab txiv apples.
Noj su: kua zaub nrog zaub lossis muaj roj tsawg nqaij kua zaub, chav txiav tawm ntawm nqaij lossis nqaij qaib, ci zaub, txiv hmab txiv ntoo qhuav compote.
Khoom txom ncauj: zaub mov uas tsis muaj roj nyob nrog cov txiv hmab txiv ntoo lossis ib khob lactic acid haus nrog zaub mov noj biscuits.
Noj hmo: ntses zaub mov nrog cov mov ci, zaub xam lav lossis kua txiv lws suav.

Kev teeb tsa ib ce tsis tu ncua

Kev txheeb xyuas thiab kev ntsuas ntawm cov neeg mob tom qab ib hlis ntawm kev noj zaub mov qhia tau hais tias theem ntawm insulin hauv cov ntshav yuav ruaj khov. Nrog rau kev kho mob kom tsim nyog, nws yog qhov txo qis, thiab kev noj qab haus huv tau zoo tuaj. Cov tsos mob ntawm tus mob ntshav qab zib kiag li ploj tag: kiv taub hau, siab surges, qaug zog.

Kev noj zaub mov pub koj ua kom lub cev hnyav tuaj yeem txo lub cev qhov hnyav, thaum tsis muaj kev xav txog kev tshaib plab. Kev noj haus tau tiav, kev tsis kam cuam tshuam txog kev qab zib tau yooj yim zam, txij li siv cov khoom qab zib thiab khoom qab zib pub noj. Txwv tsis pub, kev thov noj zaub mov ua rau lub cev noj qab haus huv uas pab txhawb kom rov zoo thiab txhim kho kev mob lub cev.

Vim li cas tus txiav tsis dhau thiab nws ua rau dab tsi?

Lub luag haujlwm tseem ceeb ntawm cov txiav ua kab mob yog tsim cov enzymes rau kev zom cov zaub mov hauv lub cev, nrog rau cov tshuaj hormones rau cov kev cai ntawm cov metabolism hauv lub cev.

Cov tshuaj hormone insulin, uas ua rau txiav ua lub txiav, tswj kev nqus ntawm carbohydrates, cov rog thiab cov protein los ntawm lub cev lub cev.

Cov ntsiab lus ntau dhau ntawm cov tshuaj no hauv cov ntshav (ntau dua nees nkaum units) ua rau qhov tseeb tias tus neeg muaj teeb meem metabolic, cov ntshav siab nce siab, thiab kev rog dhau los.

Ntawm qhov ua tau cuam tshuam uas ua rau tus mob no, cov kws paub cais raws li cov hauv qab no:

Kev noj khoom haus dhau los ntawm cov khoom noj carbohydrate thiab cov rog thiab muaj lub neej sedentary.
Kev tshaib plab thiab pluas noj tsis muaj qhov yuag txaus uas tsis muaj zaub mov txaus.
Lub cev hnyav dhau.
Kev sim tshuaj kho mob.
Kev ntxhov siab.

Noj ntau tshaj calories kom lub cev noj ntau dua ua rau cov metabolism tsis ua hauj lwm, uas ua kom cov zaub mov qab rog ntau ntxiv tsis tuaj yeem ua kom lub cev tsis muaj rog. Uas ua rau yus muaj rog.

Kev tshaib plab muaj ntau yam ua rau kev puas tsuaj ntxiv. Txij li thaum tib neeg lub cev pom cov kev tshaib kev nqhis no, kev siv dag zog lub cev, nrog kev ntxhov siab tas li ua rau muaj kev phom sij rau lawv lub neej. Hauv kev mob siab los txhawm rau los them nqi rau cov mob no, lub cev raug yuam kom ua raws li kev ntsuas:

Nyob rau hauv lub sijhawm luv luv, zom cov piam thaj hauv kev txiav txim txhawm rau ntxiv nqi hluav taws xob rau kev siv ntawm lawv tus kheej lub neej kev ua ub no.
Kev siv hluav taws xob qis kom ntau li ntau tau, khaws cov khoom noj kom ntau li ntau tau hauv kev khaws cia.

Cov kev ntsuas ntawm lub cev ua rau ua kom cov tshuaj insulin ntau ntxiv, ntxiv rau cov rog mus sib ntxiv. Yog li, kev noj zaub mov kom debilitating muab qhov txiaj ntsig tsis zoo, cuam tshuam cov metabolism thiab ua rau lub cev hnyav dua ntxiv. Yuav ua li cas yog tias cov teeb meem no tshwm sim?

Yuav kho tej yam li cas?

Ntxiv nrog rau kev noj tshuaj, tus neeg mob yuav tsum suav nrog kev ua haujlwm hauv lub cev rau ib nrab teev nyob rau txhua hnub hauv kev noj haus txhua hnub, nrog rau kev soj ntsuam cov zaub mov zoo nrog kev muaj insulin ntxiv:

Cov khoom muaj suab thaj, tshuaj txuag thiab yooj yim zom cov zaub mov carbohydrates yuav tsum tsis suav nrog kev noj haus.
Noj tsawg tsawg tsib zaug ib hnub.
Kev tsis kam ntsev thiab lub caij ua haujlwm (tshwj tsis yog rau cinnamon, cloves, nplooj nplooj, ua rau muaj kev xav zoo li tag nrho), ntsim zaub mov, txhawb kev qab los noj mov, haus nqaij.
Haus 2 liv dej rau ib hnub.
Tsis txhob haus cawv.

Kuj tseem muaj txiaj ntsig yog kev nqus tau ntawm cov vitamin E, uas cuam tshuam rau kev sib tsoo ntau dua ntawm cov rog, uas tiv thaiv lawv los ntawm kev khaws cia.

Cov khoom noj dab tsi ntxiv nce lossis txo qis cov insulin?

Kev Noj Qab Haus Huv thiab Khoom Noj Qab Zib Rau Ntshav Qab Zib

Qib theem ntawm cov tshuaj hormones insulin yog qhov tseem ceeb heev rau kev ua haujlwm zoo ntawm tib neeg lub cev. Yog tias tus txiav ua tsis tiav, cov kua dej tsim tawm tsis xwm yeem, muaj lub siab dhia tas mus li, qhov xwm txheej feem ntau qhov no tuaj yeem xav txog kev qaug zog, poob lub zog - tsis muaj lub zog, lub cev sai sai ntawm lub cev.

Cov qhov txhab thiab nqaij doog ntshav zoo ntev zog thaum muaj cov kua dej ntau ntxiv. Thaum qoj ib ce muaj hws ntau zog, ua pa luv. Hnov nws tshaib plab txawm tias tom qab noj su tag los yog noj hmo yuav yog ib qho ntawm cov tsos mob ntawm insulin ntxiv hauv cov ntshav.

Yog tias koj pom cov cim zoo li no hauv koj tus kheej, koj yuav tsum hu rau tus kws endocrinologist tam sim. Tus kws kho mob tshwj xeeb yuav sau ntawv kho mob rau kev noj zaub mov kom zoo - kev noj zaub mov nrog cov kua dej ntau ntxiv lossis txo qis.

Insulin Boosting Khoom

Muaj qee kis, cov neeg mob tig mus rau cov kws kuaj mob endocrinologist nrog cov lus nug, cov khoom noj dab tsi muaj cov tshuaj insulintxhawm rau tshem tawm lawv los ntawm koj cov ntawv qhia zaub mov. Nws yuav tsum tau hais tam sim ntawd hais tias cov khoom lag luam no tsis muaj nyob hauv xwm.

Qhov tshuaj insulin yog yam tshuaj uas tsim tau los ntawm cov kua txiav kom teb cov khoom peb noj.

Tsis tas li, cov teeb meem ntawm cov tshuaj insulin ntxiv tuaj yeem ua rau lub cev hnyav, ua haujlwm ntxhov siab, kab mob siab, thiab lwm yam.

Rau cov khoom lag luam, muaj qhov ntsuas xws li ntsuas qhov ntsuas ntawm cov tshuaj insulin. Qhov siab dua nws yog rau cov khoom lag luam muab, qhov ntau tshaj yog qhov no lossis qhov khoom ntawd txhawb peb cov txiav ua cov kua dej.

Nws ntseeg tau tias qhov insulin Performance index yog qhov nce siab hauv nqaij nyug, qee hom ntses, thiab cov ntses chocolate. Ntawm cov khoom noj siv mis, hais tuaj yeem ua cov kua mis nyeem qaub, mis nyuj khov thiab mis nyuj. Cov kabmob AI siab heev rau cov caramel zoo tib yam - 160 units, raws li cov lus.

Qhov xaus dab tsi tuaj yeem rub tawm los ntawm cov ntaub ntawv no? Nws yog qhov yuav tsum tau siv qee yam khoom los ntawm daim ntawv teev luv no yuav tsis ua rau cov ntshav qab zib nce siab, tab sis yuav ntxim rau cov dhia hauv insulin!

txiv laum huab xeeb - 20, qe - 31, porridge los ntawm oatmeal - 40, nplej zom los ntawm ntau yam nyuaj - 40, cheese khoom - 45, granola - 46, nqaij nyug - 51, qhob cij los ntawm grain - 56, lentils - 58, txiv apples - 59, ntses cov khoom muag - 59, cov txiv ntseej txiv ntoo - 60, chips - 61, txhuv xim av - 62, kib kib - 74, kib - 74, pob kws flakes - 75, croissants - 79, mov nplej - 79, tsawb - 81, pastry cov khoom lag luam - 82, txiv hmab - 82, mis nyuj khov - 89, ncuav qab zib - 92, khob cij dub - 96, qhob cij nplej - 100, qos qos - 121, chocolate - 122,

Cov lus saum toj no qhia cov khoom lag luam thiab lawv cov insulin index.

Cov Insulin Tsawg Cov Khoom

Ntawv qhia zaub mov nrog cov kua dej ntxiv tsim cov kws ntsuas khoom noj khoom haus thiab endocrinologist. Hauv qhov no, xws li ib qho tseem ceeb uas muaj cov kab mob sib kis thiab lawv cov chav kawm raug coj los ua.

Tsis yog kev noj zaub mov kom txo qis cov kua dejuas yuav ua haujlwm tau zoo li sai tau rau txhua tus thiab txhua tus neeg. Tab sis muaj ib co txheej ntawm qee yam khoom uas txo cov insulin, uas koj yuav tau coj los ntawm, ua qee yam kev hloov kho thaum kho.

Thaum sau daim ntawv qhia zaub mov uas nws lub hom phiaj yog txo cov tshuaj insulin, kev nyiam yog muab rau cov khoom noj uas muaj glycemic thiab insulin qis rau tib lub sijhawm. Txhawm rau tswj hwm qhov taw tes no, koj yuav xav tau cov lus ntsuas tsim nyog.

Cov khoom uas txo cov insulin suav nrog:

- Nqaij qaib: nqaij qaib, qaib cov txwv. Cov hau kev ua noj nyob zoo li qub rau mob ntshav qab zib: rwj lossis simmer. Thawj txoj kev yog qhov tseem ceeb tshaj - Cov khoom noj siv mis, nrog qhov feem pua ntawm cov rog lossis cov rog tsawg. Tsev cheese, yogurt, mis, kefir. - Cereals, suav nrog oats, noob txhauv txhauv, taub dag noob, noob hnav. - Qee hom txiv ntoo.

- Zaub, uas, ntawm lwm yam, muaj fiber. Ntau hom zaub pob, zaub xas lav, spinach, nqaij. Lawv tuaj yeem siv cov tsiaj tshiab lossis haus dej. Tab sis muab cub nrog nqaij qaib lossis lwm hom nqaij yog tsis muaj kev pom zoo rau cov neeg uas saib xyuas lawv qhov hnyav.

Ua raws li cov zaub mov kev noj zaub mov kom txo qis cov kua dej, koj yuav tsum coj mus rau hauv tib lub sijhawm tib lub sijhawm rau kev noj zaub mov kom zoo.

Thawj ib nrab ntawm lub hnub yog lub sijhawm ntawm kev ua haujlwm siab tshaj plaws. Nws yog lub sijhawm no tias cov txheej txheem khoom noj khoom haus muaj ntau dua, zoo li yog kev siv khoom ntawm cov khoom tshwj tseg rau kev noj txhua hnub.
Cov pluas noj rau yav tav su tau pom los ntawm kev ua siab mos siab muag. Thiab tom qab 18-19 teev nyob rau yav tsaus ntuj, kev noj mov tsis pom zoo txhua.

Ua tib zoo saib xyuas qhov tseeb tias tom qab noj zaub mov zoo, ntshav qab zib yuav tsum tswj hwm cov ntshav qab zib kom thiaj li tiv thaiv tau ntshav qog ntshav!

Muaj ntau tus naj npawb ntawm cov minerals uas muaj kev cuam tshuam ncaj qha rau kev txo qis cov tshuaj insulin hauv cov ntshav. Cov no suav nrog:

- calcium. Nws tuaj yeem pom nyob hauv cov khoom noj siv mis. - Magnesium. Ntawm no peb yuav tau pab los ntawm txiv ntoo thiab noob txiv.

- Chrome. Nws muaj nyob hauv cov poov xab breer.

Cov zaub mov saum toj no tuaj yeem nrhiav pom hauv qee cov vitamin thiab ntxhia ntau ntxiv. Lawv siv tau yuav tsum sab laj nrog koj tus kws kho mob.

Raws li qhov tshwm sim, lo lus nug tshwm sim, yuav ua li cas thiaj txo qis ntawm cov tshuaj insulin hauv lub cev thiab yuav ua li cas nyob nrog nws?

Yog tias ib tus neeg tau txais insulin ntau dua, nws yuav tsum tau saib xyuas los ntawm tus kws kho mob tas li, nqa tshuaj kho mob, ua raws li kev noj zaub mov zoo, thiab tseem ua tib zoo saib xyuas kev tawm dag zog lub cev.

Nws yog ib qho tsim nyog yuav tau xaiv cov khoom noj kom zoo rau koj tus kheej thiab ua raws li nws thiaj li tswj tau theem ntawm insulin hauv ntshav, tiv thaiv qhov pib ntawm ntshav qab zib mellitus, thiab tswj ntshav siab. Tus neeg mob, nrog rau nws tus kws kho mob, yuav tsum tsim kho phiaj xwm khoom noj ib leeg ib leeg.

Nws yog tus kws kho mob uas yuav tsum kawm tus kab mob, nkag siab qhov mob hnyav ntawm cov teeb meem thiab cov teeb meem tshwm sim tuaj.

Cov cai hauv khoom noj khoom haus kom ua raws li?

Ua ntej tshaj plaws, koj yuav tsum tswj hwm cov nyiaj ntawm cov carbohydrates noj, uas yog, tsis txhob tsim txom cov nplej zom, hmoov nplej khoom, qos yaj ywm, mov thiab lwm yam. Tsis yog tias lawv yuav tsum raug cais tawm txhua, tab sis tus nqi ntawm lawv kev noj yuav tsum yog xam ncaj qha.

Nrog rau cov kabmob no, nws raug nquahu kom tsis txhob siv suab thaj. Lawv tsim cov khoom qab zib tshwj xeeb rau cov neeg mob ntshav qab zib, uas cov piam thaj hloov nrog cov khoom qab zib thiab fructose. Nco ntsoov tswj hwm tus nqi noj. Nyob rau hauv tsis muaj cov ntaub ntawv yuav tsum koj overeat.

Thaum ua zaub mov noj, siv cov khoom noj rau ntuj tsim thiab khoom noj. Zam ntau cov hnyuv ntxwm, cov khoom ntim hauv kaus poom, khaub noom thiab cov ntsev muaj roj, feem ntau, txhua yam tsis tseem ceeb.

Hais txog dej cawv haus yuav tsum tsis nco qab tas mus li, tab sis haus cov dej kom ntau li ntau tau, tshwj xeeb yog dej.

Yog tias tus kws kho mob tau kuaj koj cov tshuaj insulin ntau dua, koj yuav tsum tsis txhob chim siab thiab xav tias koj yuav tsis muaj peev xwm khaws cia kom yuag. Tseem muaj ntau cov khoom lag luam uas koj tuaj yeem suav nrog hauv koj cov zaub mov noj, nrog rau kev kawm ua noj qab zib qab los ntawm cov khoom no.

Piv txwv li, koj tuaj yeem siv cov khoom noj siv mis nrog cov roj tsawg hauv cov lus qhia hauv ntau yam thiab ntau. Ntawm cov cereals pub oats, xim av mov, xua, kua taum. Koj tuaj yeem ua zaub mov noj los ntawm cov nqaij rog. Peb zaug ib lub lim tiam, koj tuaj yeem them taus los noj qe.

Txiv hmab txiv ntoo thiab zaub tuaj yeem noj tau hauv txhua qhov ntau, ob qho tib si hauv cov ntaub ntawv nyoos thiab siav. Cov zaub ntau ntawm cov zaub, piv txwv li, zaub xas lav, zaub ntsuab, zaub qhwv, yog cov txiaj ntsig tshwj xeeb. Zaub cob pob, carrots, txiv lws suav, taub dag, taub dag thiab lwm yam puav leej muaj.

Lub khob noom tuaj yeem hloov ua tiav nrog txiv apples, pears, txiv kab ntxwv qaub, tangerines, watermelons, melon.

Thiab dab tsi yog cov txiv ntoo zoo li txiv pos nphuab, txiv pos nphuab, txiv pos, txiv ntoo, txhua hom ncuav qab zib thiab khoom qab zib tsis tas siv nyob rau txhua qhov.

Tab sis tsis muaj zaub mov noj yuav pab tau tawm tsam cov kab mob no, yog tias koj tsis ua raws li txoj kev ua neej nyob. Tsawg kawg 30 feeb hauv ib hnub koj yuav tsum taug kev thiab taug kev. Qhov no yuav pab hlawv cov rog thiab calories ntau.

Thiab koj yuav tsum nco ntsoov tias tus kab mob no yuav tsum nyob hauv kev saib xyuas los ntawm tus kws kho mob, thiab txhua yam kev ua yuav tsum tau koom tes nrog nws.

Cov tsos mob qhia tau tias cov qib ntshav insulin nce siab

Cov tsos mob uas yuav tsum ceeb toom:

zoo nkaus li kev tshaib nqhis tas li, kab tias ncig lub moos,
sai thiab nquag nkees,
tawm hws,
txog siav siav, txawm hais tias lub cev sib zog me ntsis,
mob thiab ceg ntswj,
maj mam kho ntawm abrasions thiab qhov txhab thiab nquag khaus ntawm daim tawv nqaij.

Tag nrho cov tsos mob saum toj no tsuas yog tsis ncaj qha, tab sis raws li lawv nws tuaj yeem xav tias cov ntsiab lus insulin tau nce, thiab koj yuav tsum tau mus ntsib kws kho mob kom paub meej cov ntsiab lus no lossis tsis lees paub nws.

Yog cov tshuaj insulin nce siab: yuav ua li cas noj thiab qoj ib ce

Lawv pab peb:

Natalia Afanasyeva
Cov kws qhia noj haus hauv ntiaj teb cov chav kawm qoj qoj ua si, muaj cov kev qhia thiab cov lus qhia ua ntu zus txog kev noj haus zoo thiab kev noj qab haus huv

Julia Bastrigina
Tus Kws Noj Zaub Mov Noj, Kws Txawj Ntse

Alexey Zilov
Cov neeg sib tw ntawm Medical Science, Associate Professor, Department of Endocrinology, Thawj Sechenov Moscow State Medical University, Tus Tswv Cuab ntawm Pawg Thawj Tswj Hwm ntawm Lavxias Association of Endocrinologist, Tus Tswv Cuab ntawm European Endocrinological Association rau Txoj Kev Kawm txog Ntshav Ntshav (EASD)

“Txij hnub nyoog 17, Kuv muaj teeb meem ua rog. Thiab thaum kuv tus txiv thiab kuv tab tom npaj lub cev xeeb tub, kuv tau muab qhov kev kuaj mob txaus ntshai - hyperinsulinism, nrog kev pheej hmoo ntawm kev tsim hom ntshav qab zib 2. Tab sis, thaum nws tig mus, cov teeb meem tshwm sim, nrog cov ntxhais hluas. Yog tias muaj mob, yuav tsum noj cov zaub mov nruj me ntsis thiab kev qhia ua ntu zus yog txwv tsis pub ntau tshaj 20 feeb.

Kuv xav paub los ntawm koj daim di ncauj txog kev noj zaub mov kom zoo rau cov neeg hauv qhov xwm txheej no. Thiab vim tias kev tawm dag zog yog qhov yuav tsum tau ua hauv kuv lub zwj ceeb, nws yuav zoo yog paub tias yam kev ua kis las twg ua tib zoo mloog. Kuv xav kom ua kom lub cev muaj zog ntawm lub cev thiab lub plab. ”

Ua ntej, peb maj nrawm kom nco ntsoov tias hyperinsulinism (lub sijhawm tseeb dua yog "hyperinsulinemia") yog qhov rov ua tsis tau, yog tias koj pib lub cev metabolism hauv lub sijhawm. Tab sis thawj qhov ua ntej. Piav qhia tus mob yog qhov cim los ntawm cov ntsiab lus ntau ntxiv ntawm cov tshuaj insulin hauv cov ntshavCov. Cov tom kawg, raws li koj paub, yuav tsum qhia rau lub cev txog kev tuaj txog ntawm piam thaj - ib qho khoom siv hluav taws xob.

"Nws tsis paub meej los ntawm tsab ntawv tias Darya txoj hauj lwm nyuaj los ntawm kev muaj peev xwm tiv thaiv insulin - kev tiv thaiv kab mob ntawm tes rau cov tshuaj no, thaum qabzib cov piam thaj yog qhov nyuaj," hais txog tus kws qhia noj haus ntawm tus txiv neej Natalia Afanasyeva.

Hauv rooj plaub, peb piav qhia tus kws tshaj lij tham txog. Xav hauv siab: cov khoom noj muaj ntau cov zaub mov nkag mus rau hauv lub cev, thiab nws tau nce nyuaj rau lawv pov tseg lawv.

Insulin quaj thiab qw: "Ku-ku, qabzib tau tuaj txog lawm!" - tab sis lub cev tsis hnov nws thiab lub sijhawm pib hloov pauv zaub mov ua rog.

Txoj cai ntawm lub ntsiab lus yog amazing. Cov tshuaj tiv thaiv tib yam ua rau lub hlwb tsis tshaib plab (tsis muaj dab tsi poob rau hauv lawv) - thiab nce qab los noj mov. Sib piv hauv kev hais lus, peb tau txais kev xav tau ntau yam khoom noj.

"Qhov no, tag nrho cov no yuav tsis pom nyob rau hauv txhua txoj kev, tshwj tsis yog tias muaj kev xav noj ntau dua thiab ib txwm nyiam rog dhau," Natalia Afanasyeva hais thiab ntxiv qhov tseeb tseem ceeb: “Qhov no tus mob feem ntau ua ke thiab ob leeg ntxiv dag zog rau polycystic ovary syndrome, yog li cov teeb meem qee zaum tau kawm los ntawm tus kws kho mob poj niam. "

"Lub luag haujlwm tseem ceeb yog hloov kho kev noj haus thiab kev ua neej nyob rau hauv ib txoj hauv kev xws li txo qis kev tiv thaiv ncua ntawm cov roj visceral (uas ntxiv ntawm cov plab hnyuv sab hauv. - Ceeb Toom WH)," piav qhia tus neeg mob endocrinologist Alexei Zilov.

"Qhov no yuav txo qhov tsis kam ntawm lub hlwb rau insulin, thiab yog li txo txoj kev pheej hmoo ntawm kev tsim hom ntshav qab zib 2, nrog rau cov kab mob plawv thiab cov ntshav ntawm lub siab." Peb yuav tshawb xyuas cov lus pom zoo tshwj xeeb.

Kev tawm tsam nrog cov kua dej ntau ntxiv

Nov yog dab tsi “txoj kev npaj tawm dag zog” Natalia Afanasyeva sau rau peb.

Kev cob qhia muaj zog kuj muaj peev xwm: kuj ntawm nruab nrab siv, kav ntev 30-60 feeb, tab sis nws tsim nyog ua nyob rau hauv kev saib xyuas ntawm tus kws qhia muaj peev xwm, ob rau peb zaug ib lub lim tiam. Txawm li cas los xij tob, nws yuav zoo hloov lub zog nrog Pilates lossis yoga.

Lawv pab txhawm rau nkag siab koj lub cev kom zoo dua qub thiab kawm paub tswj hwm nws, thiab tseem ua kom lub siab ua pa kom huv, uas ib txwm pab tau. Ob lwm txoj kev hloov pauv tau zoo yog kev seev cev thiab kev qhia ua haujlwm. Yog tias koj sib zog ua ke thiab kev qhia cardio hauv ib hnub, tag nrho lub sijhawm ntawm ntu yuav tsum tsis pub dhau 90 feeb.

Tom qab txhua tus cob qhia, nws yog qhov yuav tsum tau ua kev ncab ua si - mob siab li 10-15 feeb rau txhua qhov loj ntawm cov leeg thiab cov leeg.

Raws li kev cob qhia rau lub cev sab sauv thiab lub plab, peb muaj ntau nyob hauv Tshuag. Txawm hais tias koj qhib kab ntawv "4 ce rau zoo nkauj ob txhais tes" - thiab koj yuav pom qhov tsim nyog tsim nyog (lossis saib rau cov kev pab cuam los ntawm cov cim "Kev Siv Rau Hauv Xov Xwm"). Tab sis nyob rau hauv zaj nkauj tus phooj ywg nrog cov kws tshaj lij, peb yuav tam sim no los muab kev ntaus nkauj hais txog lub cev rog hauv nroog, uas tsis tshwm sim.

Tsis txhob "tso tawm xovxwm" yuav tsis cawm koj kom tsis muaj roj nyob hauv koj lub plabCov. Kev tawm dag zog pab ntxiv dag zog rau cov leeg, ua kom muaj calorie ntau ntxiv, ua kom cov metabolism. "Tab sis qhov chaw ntawm cov leeg tsis txhais tau hais tias rau nws txoj haujlwm nws yuav nqa rog los ntawm ib qho kev tso nyiaj nyob ib sab," Natalia Afanasyeva hais.

"Zawm lub plab, ob sab thiab sab nraub qaum - qhov ntawd yog, tej zaum, tab sis tsis muaj ntxiv."

Rog tawm txhua qhov ntawm lub cev tam sim ntawd - ua tsaug rau qhov hloov pauv ntawm lub cev khoom noj thiab lub cev ua si. "Hauv txoj kev sib txawv, tsuas yog los ntawm kev phais mob," Yulia Bastrigina paub meej. “Txawm li cas los, Txawm nyob ntawm no kuv yuav tsis thov leej twg.” Liposuction yuav tshem tawm ib qho me ntsis dhau, tab sis kev suav cov ntshav yuav muaj ntau zuj zus. "

Natalia Afanasyeva nco qab lwm, tsawg dua cardinal txoj kev ntawm sab nraud cawv rau cov ntaub so ntswg rog - zawsCov. "Tab sis koj yuav tsum nkag siab, qhov no tsuas yog ib txoj hauv kev ntxiv rau kev siv tshuaj lom neeg rau hauv qhov chaw muaj teeb meem los ntawm kev nce ntshav ntau thiab txhim kho cov qog ua kua lymphatic. Ntawm chav kawm, lawv tsis poob phaus los ntawm kev zaws tib yam tsis hloov lawv lub neej. "

"Qhov tseem ceeb tshaj plaws rau cov neeg muaj hyperinsulinism thiab lwm yam kev cuam tshuam ntawm cov metabolism hauv plhaws yog tsis muaj kev tawm dag zog ntawm lub plab khoob," Natalia Afanasyeva hais.

Ib thiab ib nrab rau ob teev ua ntej kev ua si, koj yuav tsum pov koj tus kheej ua cov carbohydrates thiab cov protein tsawg me. Piv txwv li, nplej zom nrog nqaij qaib mis lossis porridge nrog hlais cov cheese.

Yog tias qhov kev tawm mus ntev tshaj 60 feeb, hauv cov txheej txheem koj tuaj yeem noj cov txiv hmab txiv ntoo me me lossis 100-150 ml smoothie.

Tom qab thau khoom rau ib teev, koj yuav tsum tau noj cov protein yooj yim zom, piv txwv li 150 g ntawm tsev nqaij muaj roj tsawg cheese lossis ib qho omelet los ntawm ob qhov roj ntsha whipped.