Cov ntawv qhia zaub mov noj rau cov ntshav qab zib > Noj qab zib rau cov ntshav qab zib

Txawm tias muaj kev txwv noj haus nruj, nws yog qhov ua tau los npaj cov tais qab zib rau cov neeg mob ntshav qab zib. Muaj ntau ntau ntawm cov zaub mov txawv uas koj tuaj yeem thov koj tus kheej thiab cov neeg hlub hauv hnub so. Txhawm rau tsis txhob txhawj xeeb txog kev nce ntxiv nyob rau hauv cov piam thaj hauv cov ntshav thiab txaus siab rau lub tuam txhab, cov zaub mov rau cov ntshav qab zib hom 2 yuav tsum muaj cov khoom noj cog li ntawm 50% thiab tsis suav cov rog, qab zib thiab qab ntsev ntau.

TSEEM CEEB YUAV TSUM! Txawm tias cov ntshav qab zib siab tshaj plaws tuaj yeem kho tau hauv tsev, tsis tas yuav phais lossis tsev kho mob. Tsuas nyeem dab tsi Marina Vladimirovna hais. nyeem cov lus pom zoo.

Cov yam ntxwv ntawm ntshav qab zib hnub so zaub mov

Thaum sau cov ntawv qhia zaub mov hnub so rau cov neeg mob ntshav qab zib, koj yuav tsum xav txog cov ntsiab lus ntawm cov calories, GI thiab cov ntsiab lus ntawm cov as-ham: cov khoom noj carbohydrate yuav tsum muaj.

Qab zib yog txo tam sim ntawd! Mob ntshav qab zib ntev mus ntev tuaj yeem ua rau tag nrho cov kab mob, xws li teeb meem tsis pom kev, tawv nqaij thiab plaub hau, mob rau sab hauv, mob caj pas thiab mob qog nqaij hlav! Cov neeg qhia kev iab kev xav ua kom lawv cov suab thaj theem. nyeem rau.

Qhov xaiv yog muab rau cov nqaij nruab deg, nqaij qaib thiab zaub mov muaj cov tshuaj fiber ntau. Cov zaub, txiv hmab txiv ntoo, zaub ntsuab thiab mov ci tag nrho yog qhov zoo rau qhov no. Hauv qhov no, nws yog ib qho tsim nyog yuav tsum tsis suav nrog confectionery, sausages, nqaij npuas, rog qaub cream thiab mayonnaise. Hloov lub butter nrog txiv roj. Cov khoom noj khoom haus ntau tshaj plaws yog pom nyob rau hauv cov tais diav, stewed hauv qhov cub qeeb qeeb lossis ci hauv qhov cub.

Nqaij qaib nrog nceb

Cov qaib uas tawv muag yuav dai Christmas lub tsiab peb caug. Npaj cov tais diav rau hauv qab no:

Ntxuav 2 nqaij qaib thiab rhaub.
Ua noj 250 g ntawm oyster nceb, txiav mus rau hauv me me cubes.
Cov nceb muab tso rau hauv ib lub lauj kaub, ntxiv 45 g butter, 75 ml cream 10%, cov txuj lom. Do cov khoom xyaw thiab simmer tshaj tsawg cua sov rau 15 feeb.
Nqaij qaib stuffed nrog nceb thiab muab tso rau hauv qhov cub. Ua kub, garnished nrog tws tshuaj ntsuab.

Rov qab rau cov lus txheej txheem

Luav nrog zaub

Rau noj hmo, koj tuaj yeem ua noj stewed luav. Txhawm rau ua qhov no, ntxuav, txiav thiab muab kib 300 g ntawm nqaij hauv qhov cub qeeb rau 10-15 feeb. Finely chop 60 g ntawm carrots thiab 2 dos, spasser thiab pov rau hauv lub tais. Tom qab 5 feeb ntxiv 1.5 tbsp. l hmoov, 300 g ntawm tws tshiab txiv lws suav, tshuaj ntsuab thiab txuj lom. Tom qab sib tov cov khoom xyaw, ncuav 1 tbsp. dej, ntxiv cov txuj lom thiab tig rau "hom" stew "rau 1 teev. Ua ntej pab, garnish nrog zaub thiab muaj roj qab zib.

Cws zaub xam lav

Ib qho tseem ntxiv rau lub rooj noj mov rau Xyoo Tshiab yuav yog cov cws zaub xam lav. Ua li no, rhaub cov cws thiab ntxuav nws. Ntxiv cov zaub ntsuab thiab cov qe, cov noob taum ntsuab, qab zib thiab cov txuj lom. Sib tov cov khoom xyaw kom huv si, muab tso rau hauv lub tais zaub xam lav, garnish nrog tshuaj ntsuab thiab lub caij nrog kua txiv txiv qaub. Tus piv txwv ntawm cov khoom tau qhia hauv lub rooj:

Mayonnaise hauv tsev

Tus mob ntshav qab zib tau raug txwv tsis pub mus kav khw mayonnaise vim nws muaj pes tsawg leeg. Txawm li cas los xij, yog tias koj xav tau lub caij ua ke nyias, koj tuaj yeem ua kua zaub rau koj tus kheej. Tso 2 lub nkaub qe tso rau hauv ib lub taub hau yas qhuav, ntxiv ib txig ntsev thiab ½ tsp. mustard. Tig rau qhov tov qhov tsawg kawg ntawm kev ceev thiab maj mam ncuav 2 tsp. txiv qaub kua txiv thiab tom qab ntawd txiv roj roj kom txog thaum muaj homogeneous loj tsim.

Nqaij qaib Nqaij

Nqaij qaib cov nqaij qaib los yog nqaij qaib tuaj yeem ua kua ntses nrog kua ntses raws li cov lus qhia hauv qab no:

Qhov chaw nyob rau hauv ib tug blender 50 g ntawm tsawg-rog yogurt thiab qaub cream, 2 tbsp. l cov kua txiv qaub tshiab, 2 cloves ntawm qej, 10 g parsley, ¼ tsp. curry thiab ib pinch ntsev.
Zuaj rau txhua qhov. Khaws rau hauv lub tub yees rau tsis pub tshaj 3 hnub.

Rov qab rau cov lus txheej txheem

Txiv kab ntxwv Cheesecake nrog Qho Apricots

Txhawm rau ua cov cheesecake koj yuav xav tau:

shortbread cookies muaj fiber ntau - 175 g,
butter - 50 g,
muaj roj zaub cheese roj tsawg - 500 g,
fructose - 70 g
qe - 2 pcs.,
qhuav apricots - 150 g,
kua txiv thiab zest ntawm 2 txiv kab ntxwv.

Ntub lub ncuav ci nrog roj, tig lub qhov cub ntawm 150 C. Nqus cov ncuav, yaj lub ncuav rau hauv dej da dej, sib tov cov khoom xyaw thiab ci rau hauv cov pwm, ci li 10 feeb. Sib tov qe, fructose thiab tsev cheese zoo. Boil qhuav apricots nrog kua txiv thiab txiv kab ntxwv tev rau 5 feeb kom txog thaum muaj kev sib txig sib luag, thiab tom qab ntawd ntxiv rau curd. Tso cov txiaj ntsig sib xyaw rau cov ncuav qab zib thiab ci rau lwm 40 feeb. Tom qab tig tawm, tawm hauv qhov cub ajar rau ib teev. Txiav chilled.

Hibiscus marmalade

Koj tuaj yeem dai cov hnub so ntawm cov me nyuam insulin-nyob nrog kev siv hibiscus marmalade:

Ncuav 5 tbsp. l brewed tshuaj yej 1 tbsp. dej npau npau thiab tawm dhau ib hmo.
Ncuav 30 g ntawm gelatin rau hauv ib lub phaj, ncuav me me ntawm cov dej.
Lim tshuaj yej rau hauv saucepan, muab tso rau ntawm hluav taws.
Tom qab npau npau hauv gelatin, ntxiv txhua hnub ntawm fructose thiab sib tov qhov sib xyaw kom txog thaum muaj kev sib txig sib luag.
Lim lub phoov los ntawm kev cheesecloth thiab hliv rau hauv cov pwm ua kua pwm, yav tas los npog zaj duab xis uas tuav.
Tso hauv tub yees rau 3 teev.

Rov qab rau cov lus txheej txheem

Stewed pear

Cov khoom qab zib zoo heev rau hnub so yuav yog pob zeb stewed. Txawm hais tias qhov tseeb tias cov txiv hmab txiv ntoo qab zib, GI ntawm cov khoom yog 50 qhab nia, thiab qhov no raug tso cai rau hom ntshav qab zib hom 2. Txhawm rau npaj cov khoom qab zib, tev 4 pears, muab lawv tso rau hauv lub qhov cub. Ntxiv 30 ml ntawm txiv ntseej roj, ½ tbsp. freshly nyem kua txiv kab ntxwv, 1/8 tbsp. l cinnamon thiab qhiav, thiab maj mam muab sib xyaw hauv cov khoom xyaw. Kaw lub khob nrog lub hau thiab ua noj dua li kom sov tsawg dua li 2 teev.

Cawv yog pub cawv?

Cov dej cawv muaj cawv siab thiab muaj cov ntshav qabzib tsawg dua tus qauv tsim nyog, vim hais tias cov dej cawv muaj caffeine tsis pom zoo rau ntshav qab zib.

Txawm li cas los xij, qhov no tsis txhais tau tias nws yuav tsum raug cais tawm: tsis muaj dab tsi tsis zoo yuav tshwm sim yog tias tus mob ntshav qab zib tso cai rau nws tus kheej los thov haus dej qab nyob rau hnub so. Qhov tseem ceeb hauv qhov no yog ua kom nruj saib xyuas cov kev cai. Cov dej haus muaj zog tuaj yeem siv txog 100 ml, cov cawv txiv ntoo qhuav - txog 250 ml. Tib lub sijhawm, carbohydrates yuav tsum yeej nyob rau hauv cov khoom noj txom ncauj. Vim tias cov piam thaj ntau, cov kws qhia noj haus qhia kom haus dej cawv, cawv thiab cawv ntau.

Olivier zaub xam lav rau hom 2 mob ntshav qab zib

Kev haus luam yeeb thiab siav cov hnyuv ntxwm yog cov khoom lag luam nrog dubious. Tsis tas li ntawd, lawv ntxiv rog rau qhov zaub xam lav. Yog li ntawd, nws yog qhov zoo dua los hloov lawv nrog nqaij ntshiv. Nqaij nyuj zoo meej.

Cov khoom xyaw

200 gr. nqaij nyuj tenderloin
3 qos yaj ywm
1 tus txiv qaub,
2 lub qe
ntsuab dos, dill,
1 tablespoon ntawm yogurt ntuj.

Ua noj ua haus:

Boil qos yaj ywm thiab qe. Cia kom txias, huv. Txiav rau hauv me me ntsuas.
Boil cov nqaij nyug. Txias thiab txiav mus rau hauv nruab nrab cubes.
Tsuav lub dib os.
Sib tov tag nrho cov khoom xyaw no nrog zaub ntsuab kom huv.
Lub caij nrog ntuj yogurt.

Olivier nrog nqaij qaib mis

Lwm qhov kev xaiv zaub xam lav tuaj yeem tau yog tias koj siv cov nqaij qaib ntxhw. Ntxiv tsuas nqaij dawb rau cov zaub xam lav - nws cov glycemic Performance index yog qhov tsim nyog rau cov neeg mob ntshav qab zib. Txwv tsis pub, lub Cheebtsam tsis hloov.

Cov khoom xyaw

qaib mis noj mis
ntsuab peas
3 qos yaj ywm
1 tus txiv qaub,
2 lub qe
zaub ntsuab
muaj roj ntsha roj ntsha qab zib.

Ua noj ua haus:

Rauv lub mis, tshem tawm cov tawv nqaij ntawm nws, pub dawb los ntawm cov pob txha. Txiav rau hauv nruab nrab cubes.
Boil qos yaj ywm thiab qe. Tev, txiav rau hauv fab.
Tsuav lub dib os.
Quav cov zaub ntsuab kom huv.
Sib tov tag nrho cov khoom xyaw thiab caij nrog ib diav ntawm qab zib.

Yog tias koj hloov cov khoom tsis zoo nrog cov khoom siv zoo, koj tuaj yeem hais tais zaub mov noj, thaum xub thawj siab, tsis haum rau cov ntshav qab zib.

Ntawv qhia zaub mov rau hom 1 muaj ntshav qab zib

Thaum tsim cov khoom noj rau cov tib neeg muaj thawj hom mob ntshav qab zib, qhov siab tshaj plaws ntawm cov suab thaj los ntawm cov khoom noj tau raug coj los ua. Pab nyob rau hauv kev teem sijhawm noj zaub mov tuaj yeem tau txais los ntawm tus kws endocrinologist, uas yuav qhia koj meej meej thiab dab tsi ntau npaum li cas koj yuav tsum tau siv txhua hnub. Qhov loj tshaj plaws uas tau coj mus rau hauv tus account thaum sau daim ntawv qhia zaub mov yog glycemic index ntawm txhua cov khoom.

Lub glycemic index (GI) yog qhov kev qhia ntawm cov nyhuv ntawm cov khoom ntawm cov nqi ntawm cov piam thaj hauv lub cev. Lwm txoj kev, GI ua rau nws paub meej pes tsawg carbohydrates hauv cov zaub mov. Txij li cov neeg mob ntshav qab zib ntawm thawj hom mob tau sau tseg kev noj zaub mov kom tsawg, nws yog qhov tsim nyog los kuaj cov ntsuas no. GI tau muab faib ua peb pawg loj:

Txog li 49 units (cov zaub mov tseem ceeb).
Mus txog 69 units (tsis pub ntau tshaj ob zaug txhua 7 hnub).
Los ntawm 70 units (cov khoom lag luam uas nce qab zib, ntsig txog, raug txwv rau kev siv ntshav qab zib).

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias thaum kho cov cua sov, hauv qee cov tais diav lossis khoom lag luam, GI nce siab (carrots, beets). Hauv qhov no, koj tuaj yeem noj cov zaub nyoos, tab sis tsis txhob siav.

Tib yam mus rau cov txiv hmab txiv ntoo nrog berries. Cov uas tso cai rau mob ntshav qab zib muaj txiaj ntsig zoo heev nyob rau hauv lawv daim ntawv nyoos. Yog tias koj siv lawv nyob rau hauv daim ntawv ntawm cov kua txiv tshiab nyem, tom qab ntawd lawv yuav muaj kev phom sij rau tus mob ntshav qab zib, txij li thaum nias, cov khoom poob cov fiber ntau thiab cov piam thaj nce ntxiv.

Thaum xam xyuas cov zaub mov noj, nws yog qhov yuav tsum tau them sai sai rau cov naj npawb ntawm cov calories hauv cov zaub mov, raws li qee cov khoom muaj GI ntawm 0U tsis muaj cov piam thaj thiab suav tias yog qhov tsis tsim nyog rau tus mob ntshav qab zib (roj zaub, roj).

Cov cai ntawm kev noj zaub mov zoo thiab ua zaub mov noj nrog thawj hom mob ntshav qab zib:

Koj yuav tsum tau noj ntau dua, thaum nyob ntawm thaj chaw me me (5-6 zaug).
Haus tsawg kawg yog ob litres kua ib hnub.
Tshem tawm cov khoom noj muaj calorie kom zoo, vim nws muaj roj ntau, uas ua rau lub cev muaj rog.
Koj tuaj yeem noj tsuas yog hauv chav, hauv microwave, hauv qhov cub. Nws tseem raug tso cai kom noj cov nqaij rwj, stewed thiab khoom noj khoom noj uas tsis muaj roj. Ib txoj hauv kev nyab xeeb tshaj plaws los ua noj qab zib yog siv ob npaug npau npau dej.

Thaum sau txog kev noj haus rau ib hlis, nws yog ib qho tsim nyog yuav tsum tau coj mus rau hauv tus account tias txhua txhua hnub ib tus neeg yuav tsum noj zaub, khoom noj mis nyuj, txiv hmab txiv ntoo, ntses, nqaij.

Thaum sau cov ntawv qhia zaub mov rau lub lim tiam, koj yuav tsum pleev xim rau npe rau cov zaub mov nyob hauv qab no:

Thawj tshais.
Noj tshais thib ob.
Khoom txom ncauj.
Thawj zaug noj hmo.
Noj hmo ob.

Daim ntawv qhia ua piv txwv rau ib tug neeg nyob hauv insulin tuaj yeem siv raws li hauv qab no:

Noj tshais 1 (tsev me cheese pancakes los ntawm tsev cheese uas tsis muaj rog thiab tsis muaj piam thaj, ntsuab tshuaj yej thiab ib nplais txiv qaub). 2nd tshais (oatmeal siav hauv dej, prunes lossis qhuav apricots, tshuaj yej). Noj su (borscht siav yam tsis muaj beets, buckwheat thiab zaub zaub xas lav). Khoom txom ncauj (jelly los sis ib qho mov ci). Thib 1 hmo (zaub stew, ntses ci hauv ntawv ci). Qhov noj hmo thib ob (ib khob ntawm yogurt lossis kefir). Yog hais tias kev noj haus tau muab tso ua ke rau ib lim piam lossis sai li sai tau rau ob peb hnub, tom qab ntawd nws yuav tsum tau yug los rau hauv lub siab tias nws yuav tsum muaj ntau haiv neeg sib txawv kom tus neeg tsis muaj lub siab xav noj cov zaub mov qua ntxi. Lub tshais 1 tuaj yeem xyaw nrog txiv av ci nrog zib ntab, tsev cheese, pub txiv ntoo lossis txiv ntoo, tsis muaj kas fes.
Txog rau pluas tshais thib 2, koj tuaj yeem noj omelet (muaj tsuas yog ib lub qe thiab muaj protein ntxiv, txij li lub nkaub muaj ntau ntawm cov cholesterol), barley taum pauv, nplooj siab rog, rog tus nplaig (hau).
Raws li ntau yam rau pluas su, nws raug tso cai rau ua ncuav barley, ncu ntses cutlets, pea kua zaub, nplej zom (ua los ntawm ntau yam nyuaj), zaub kua zaub.
Ib qho khoom noj txom ncauj tuaj yeem ua tau ntawm tsev me cheese soufflé, kas fes tsis muaj zog, taum paj cheese, cov khob noom uas tsis muaj qab hau thiab tshuaj yej.
Txog rau noj hmo 1, koj tuaj yeem noj stewed zaub qhwv, nqaij qaib ntxhw nqaij (hau), zaub nyoos, buckwheat.
Thib 2 noj - cov txiv ntoo thuv, qhuav apricots, tshuaj yej dub, yogurt tsis muaj qab hau, rog tsis muaj rog kefir thiab lwm yam khoom noj siv mis.

Hauv nruab nrab ntawm lub lim tiam, koj tuaj yeem ua ib hnub tsis txaus, nyob rau hauv cov protein kom tsawg, kom lub zog tus mob. Nws yog ib qho tseem ceeb kom tshem tawm cov ntsev ntau thaum lub sijhawm ua noj, vim nws muaj lub nra hnyav rau lub raum.

Yam 2 ntshav qab zib

Qhov thib ob ntawm cov ntshav qab zib tshwm sim vim kev txiav txim siab metabolic uas cuam tshuam rau kev noj qabzib zoo. Tsis tas li ntawd, cov neeg muaj rog yog qhov txaus ntshai rau qhov mob no, yog li cov lus nug txog kev noj zaub mov zoo nrog kev txheeb xyuas no yog qhov tsim nyog. Yog tias, nrog kev pab los ntawm kev noj zaub mov kom zoo, tus neeg mob ua kom hnyav dua, ces yuav tsum tau siv cov tshuaj uas txo cov suab thaj kom tsawg.

Cov lus qhia txog khoom noj zoo rau cov ntshav qab zib hom 2 yog li nram no:

Nws yog ib qho tsim nyog yuav tsum ua tib zoo kawm cov lus sib xyaw ntawm ib yam khoom.
Thaum ua noj, tshem cov rog ntawm cov nqaij ua rau nqaij, ntxiv rau nco ntsoov tshem tawm cov tawv nqaij ntawm cov noog.
Noj cov zaub tshiab thiab txiv hmab txiv ntoo nkaus xwb.
Nws tsis pom zoo rau lub caij zaub xam lav nrog mayonnaise thiab qaub cream, vim zaub poob lawv lub zog.
Cov zaub mov ua los ntawm kev noj, hau thiab ci yog qhov zoo rau kev noj qab haus huv. Nws yog txwv tsis pub kib zaub mov, raws li lawv cov roj ntau dua.

Txhawm rau kom tshem tawm cov rog hauv ntshav qab zib kom zoo, nws yog qhov zoo tshaj los tsim txoj kev npaj pluas noj txhua hnub, noj tsuas yog qee qhov me me thiab noj khoom noj thaum muaj kev tshaib kev nqhis.

Kev noj zaub mov uas tau tsim rau txhua hnub tuaj yeem suav cov zaub mov uas tau tso cai thiab txwv (tsawg tsawg). Nws yog txwv tsis pub noj khoom qab zib, zom thiab haus tais, haus dej cawv, dej qab zib, cov txiv hmab txiv ntoo qhuav, zom cov zaub mov carbohydrates sai.

Thaum laij cov khoom noj rau ib vas thiv lossis ib hlis, tsis txhob hnov qab tias txhua yam khoom koj xav tau noj yog ntau yam sib txawv. Cov neeg uas zaum tsis tau zaum ntawm insulin tsis tu ncua tuaj yeem muaj cov zaub mov hauv qab no:

Noj tshais 1: tseem mov ci, mov qe, hlaws barley, zaub xam lav, tshuaj yej uas tsis muaj qab zib (ntsuab), ci lossis kua txiv tshiab. Koj tuaj yeem noj cov oatmeal, nqaij luav (stew), cheese, pollock, kas fes (tsis muaj piam thaj), txiv tsawb, tsev cheese thiab dumplings rau pluas tshais.
Lub tshais thib 2: ncuav qab zib (tsis qab zib), tshuaj yej (tsis muaj piam thaj), txiv tsawb. Koj tuaj yeem ntxiv cov omelette protein, zaub nyoos, kua txiv lws suav, ncuav rau ntawm cov zaub mov.
Noj su tuaj yeem muaj qhob cij, borscht (nrog nqaij qaib), chav txiav hws, kua txiv hmab txiv ntoo, kua txiv qab ntawm cov txiv ntoo. Txhawm rau kom tsis txhob noj cov zaub mov qub txhua hnub, koj tuaj yeem zom cov ntawv qhia zaub mov noj rau ib lub lim tiam nrog ci qos yaj, zaub kua zaub, compote, cij cij, buckwheat porridge, nqaij qaib siab, kua ncuav qab zib.
Noj su thaum tav su yog suav tias yog lwm pluas mov noj. Feem ntau nyob rau lub sijhawm no, zaub xam lav ntawm zaub, txiv hmab txiv ntoo thiab berries (txiv duaj, lingonberries, blueberries) hloov pauv txhua hnub.
Rau thawj hmo, koj tuaj yeem noj cov khaub ncaws qos yaj ywm, hau rhaub lossis nqaij ntses, ua khoom noj qab zib, noj txiv av. Koj tuaj yeem dilute txhua hnub noj hmo nrog kua txiv lws suav, nqaij siav, buckwheat, barley.
Thaum noj hmo ob, nws yog kev coj los siv cov khoom noj muaj mis muaj cij, muaj khaub noom tsis qab.

Hauv txhua kis, cov zaub mov noj thiab zaub mov raug cais nyias, yog li nco ntsoov sab laj nrog kws kho mob.

9 lub rooj rau hom 2 ntshav qab zib

Cov kws tshaj lij tshwj xeeb tsim cov khoom noj tshwj xeeb, raws li cov ntawv qhia zaub mov tus lej 9 tau muab tso ua ke. Nws cov yam ntxwv tseem ceeb yog li hauv qab no:

Tsis muaj cov zaub mov GI siab.
Noj zaub mov me me.
Noj mov raws sijhawm.
Qhov tshwj tsis yog muab kib, ntsim, haus, haus cawv.
Sorbitol lossis xylitol yog siv ua qab zib.
Cov khoom noj yog siav hauv qhov cub, ua noj.
Qhov txaus ntawm cov txiv hmab txiv ntoo thiab zaub ntxiv rau kev noj haus.

Nrog kev noj haus zoo li no, nws raug txwv tsis pub noj:

Kua zaub siav nyob rau hauv cov nqaij broth.
Nqaij qaib daim tawv.
Mayonnaise
Kab Npauj.
Cov khoom tiav ib hlis twg.
Cov yaub.
Khaws cia khoom noj.
Qaub cov zaub mov.

Nws tseem yuav txwv hmoov, cawv, khoom ci bakery. Txawm hais tias muaj ntau ntawm kev txwv, cov zaub mov no muaj ntau yam thiab tso cai rau koj siv cov khoom noj uas neeg paub. Qhov loj tshaj plaws yog los npaj thiab muab lawv ua kom raug.

Ntawv qhia zaub mov rau tus me nyuam mob ntshav qab zib

Kev noj haus ntawm cov menyuam yaus uas muaj ntshav qab zib yuav tsum tau ua tib zoo saib, vim nws muaj ib tus lej ntawm nws tus yam ntxwv thiab nyob ntawm lub hnub nyoog ntawm tus menyuam. Lub hom phiaj tseem ceeb ntawm kev noj zaub mov zoo rau cov ntshav qab zib yog kom tswj qib suab thaj nyob rau hauv ib qho chaw ib txwm muaj, txhawm rau tiv thaiv kev hloov sai sai ntawm cov piam thaj, los muab cov zaub mov zoo thiab vitamins ntawm nws lub cev.

Cov cai tswjfwm noj zaubmov rau menyuam yaus:

Cov zaub mov 6 zaug hauv ib hnub.
Rau txhua pluas noj, muaj qee lub sijhawm tau faib, uas nyob ntawm qhov koob tshuaj insulin.
Kev txwv tsis pub cov khoom noj uas tuaj yeem nce ntxiv qab zib.
Ntxiv cov zaub mov uas muaj cov tshuaj fiber txaus rau koj cov kev noj haus.
Noj tsuas yog hau siav lossis muab rhaub noj.

Cov menyuam yaus uas tsis tau muaj ib xyoos yuav tsum haus lub mis ntev li ntev tau. Hauv qhov no, kev qhia zaub mov noj yuav tsum yog niam yauv taug kev. Nws yog qhov zoo tshaj plaws los siv cov khoom noj ntawm cov zaub mov noj haus No. 9, uas yog tsim los kom haus cov zaub mov muaj protein ntau thiab kev cais tawm ntawm cov rog thiab carbohydrate. Yog hais tias tus me nyuam tsis tau noj mis, ces lub lure yuav tsum muaj cov zaub xyaw zaub thiab cov mis uas tsis muaj mis nyuj.

Kev noj haus ntawm cov menyuam muaj hnub nyoog ntev yuav tsum tswj xyuas ntau npaum li ua tau los ntawm cov niam txiv. Txhawm rau ua qhov no, nws zoo dua yog khaws cov ntawv sau tshwj xeeb uas cov ntsiab lus tsis muaj roj ntawm cov khoom thiab cov npe khoom noj ntawm tus menyuam yuav tau sau tseg. Kev noj zaub mov txhua hnub yuav tsum muaj 50% khoom noj carbohydrate, 20% protein thiab 30% rog.

Ntawm 47, Kuv tau kuaj pom tus mob ntshav qab zib hom 2. Hauv ob peb lub lis piam Kuv nce yuav luag 15 kg. Lub cev tsis tu ncua, tsaug zog, zoo li tsis muaj zog, lub zeem muag tau pib los zaum.

Thaum kuv muaj 55 xyoo, Kuv twb ua nkaug kuv tus kheej nrog cov tshuaj insulin, txhua yam tsis zoo. Tus kab mob no tseem tsim muaj, ntu nriaj pib, tsheb thauj neeg mob cia rov kuv los ntawm lub ntiaj teb tom ntej. Txhua lub sijhawm kuv xav tias lub sijhawm no yuav yog zaum kawg.

Txhua yam hloov thaum kuv tus ntxhais cia kuv nyeem ib tsab xov xwm hauv Is Taws Nem. Koj tsis tuaj yeem xav tias kuv yuav ris nws txiaj npaum li cas. Kab lus no pab kuv daws cov ntshav qab zib kom tas, ib qho kab mob uas tsis tuaj yeem kho. 2 xyoos tas los kuv tau pib tsiv mus ntau dua, thaum caij nplooj ntoo hlav thiab lub caij ntuj sov kuv mus rau hauv lub tebchaws txhua hnub, cog txiv lws suav thiab muag tom khw. Kuv cov phauj xav tsis thoob thaum kuv khaws txhua yam, qhov twg ntau zog thiab lub zog los ntawm, lawv tseem tsis ntseeg tias kuv muaj 66 xyoos.

Leej twg xav nyob lub neej ntev, nquag thiab tsis nco qab txog tus kab mob txaus ntshai tas mus li, noj 5 feeb thiab nyeem kab lus no.

GI khoom rau Olivier

GI yog qhov ntsuas pom ntawm txhua tus kws tsim tshuaj txog kabmob endocrinologist thaum kos cov phiaj xwm kev noj tshuaj. Txog hom mob ntshav qab zib zaum ob, kev noj zaub mov kom raug yog hom kev kho mob. GI yog qhov taw qhia digital ntawm cov nyhuv ntawm ib qho khoom noj tshwj xeeb tom qab nws siv rau ntawm cov ntshav cov piam thaj.

Qhov qis dua qhov ntsuas, cov zaub mov muaj kev nyab xeeb dua. Nrog ceev faj, koj yuav tsum ze txoj kev xaiv qee yam khoom uas muaj GI ntawm xoom cov khoom. Nws yog qhov tsim nyog yuav tau them sai sai rau cov ntsiab lus hauv calorie ntawm cov zaub mov. Yog li, cov rog muaj 0 chav nyob, tab sis yog contraindicated rau cov neeg mob ntshav qab zib ntawm ib hom, vim nws cov calorie siab cov ntsiab lus thiab muaj cov roj (cholesterol) phem.

Tsis tas li, nrog kev hloov pauv ntawm cov txiv hmab txiv ntoo thiab kev kho cua sov ntawm qee cov zaub, GI tuaj yeem nce ntxiv. Nws yog txwv tsis pub ua kua txiv los ntawm cov txiv hmab txiv ntoo, yog li lawv poob fiber ntau, uas yog lub luag haujlwm rau cov teeb meem ntawm cov piam thaj hauv cov ntshav. Tsuas yog ib khob kua txiv ntoo tuaj yeem ua rau dhia hauv qab zib ntawm 4 mmol / L hauv lub sijhawm luv.

GI muaj peb theem faib nplai:

0 - 50 PIECES - qhov taw qhia tsis txaus,
50 - 69 DAIMTIAM - nruab nrab,
70 units thiab sab saud - siab.

Cov khoom noj muaj cov khoom muaj GI tsawg, cov zaub mov uas muaj tus nqi nruab nrab raug tso cai rau hauv cov khoom me me txog peb zaug hauv ib lub lis piam los suav nrog hauv cov zaub mov.

Khoom noj khoom haus nrog GI siab yog txwv tsis pub, nws tuaj yeem ua kev hloov pauv ntawm tus mob ntshav qab zib hom 2 mus rau ib hom tshuaj insulin lossis ua rau mob siab.