Noj ntshav qab zib hom 1: cov ntsiab lus pom zoo

Kev noj qab haus huv thiab txwv kev noj haus yog qhov tseem ceeb rau kev tswj ntshav qab zib hom 1. Kev noj haus rau cov ntshav qab zib hom 1 yog tsim los muab lub cev nrog cov nyiaj ntau tshaj plaws ntawm cov as-ham uas tsim nyog, thaum txwv kev noj cov piam thaj, carbohydrates thiab sodium (ntsev). Txawm li cas los xij, ib qho kev noj qab haus huv rau ntiaj teb tsis muaj nyob. Koj yuav tsum pib nkag siab txog tias qee yam khoom noj noj ua rau koj lub cev lossis lub cev ntawm koj lub cev (yog tias nws muaj ntshav qab zib).

Ntshav Qab Zib Hom 1: lus piav qhia thiab qhov tseeb

• Hauv hom 1 mob ntshav qab zib, tus txiav tsis tuaj yeem tsim cov tshuaj insulin txaus. Ntshav qab zib siab tuaj yeem ua rau muaj kev nyuaj, xws li kev puas tsuaj rau lub raum, leeg thiab lub qhov muag, thiab ua rau mob plawv.
• Lub glycemic Performance index thiab glycemic load yog scientific cov lus uas siv los ntsuas qhov tshwm sim ntawm cov zaub mov rau cov ntshav qab zib. Cov khoom noj uas muaj glycemic load tsawg (ntsuas) nce me ntsis cov ntshav qab zib, thiab yog qhov kev xaiv zoo tshaj plaws rau cov neeg muaj ntshav qab zib.
• Lub sij hawm noj mov yog qhov tseem ceeb heev rau cov neeg muaj ntshav qab zib hom 1. Khoom noj khoom haus yuav tsum tsim nyog rau cov koob tshuaj insulin. Noj cov khoom noj nrog qhov tsis muaj glycemic load (Performance index) ua rau lub sijhawm noj mov tau yooj yim dua. Noj cov khoom noj uas muaj glycemic Performance index nce qib ntshav qab zib kom maj mam thiab ruaj khov, tawm sijhawm txaus rau lub cev tawm tsam. Noj zaub mov los yog noj zaub mov lig ua rau muaj kev pheej hmoo cov ntshav qab zib ntshav qis (ntshav qab zib ntshav qab zib tsawg).

Cov zaub mov koj noj rau cov ntshav qab zib hom 1 yuav tsum muaj cov carbohydrates uas nyuaj, uas muaj nyob hauv cov zaub mov hauv qab no:

• cov nplej xim av
• tag nrho cov nplej
• quinoa
• oats
• txiv ntoo
• zaub
• legumes xws li taum pauv, taum, lentils, thiab lwm yam.

Cov khoom uas yuav tsum zam hauv cov ntshav qab zib hom 1 suav nrog:

• Kev haus dej haus cawv (ob qho ua rau zaub mov noj thiab ua ntu zus).
• Cov carbohydrates yooj yim (ua kom tiav cov carbohydrates) - ua tiav / ua kom muaj suab thaj (mov ci dawb, ncuav qab zib, ncuav, ncuav qab zib, nplej zom, thiab lwm yam).
• Trans nqaijrog thiab cov zaub mov muaj roj ntau hauv cov roj khov ntawm cov tsiaj keeb kwm.

Cov rog tsis muaj kev cuam tshuam ncaj qha rau cov ntshav qab zib, tab sis lawv tuaj yeem muaj txiaj ntsig hauv kev ua kom qeeb ntawm kev nqus ntawm carbohydrates.

Protein muab lub zog zoo, ua rau me ntsis cuam tshuam rau cov ntshav qab zib. Qhov no ua kom cov ntshav qab zib cov ntshav nyob ruaj khov thiab tuaj yeem pab txo kev nqhis cov khoom qab zib thiab nce satiety tom qab noj mov. Khoom noj uas muaj protein ntau yog:

• legumes (taum, lentils, taum, chickpeas, thiab lwm yam)
• qe
• nqaij nruab deg
• khoom noj siv mis
• tawv nqaij thiab nqaij qaib

Tsib hom "superfoods" rau cov ntshav qab zib hom 1 suav nrog: cov khoom noj muaj txiaj ntsig zoo fiber ntau, sardines, ntuj tsim vinegar, cinnamon thiab berries.

Cov khoom noj hauv Mediterranean feem ntau pom zoo rau cov neeg muaj ntshav qab zib hom 1 vim nws koom nrog cov zaub mov muaj zaub mov ntau, nrog rau cov zaub tshiab, qee cov txiv hmab txiv ntoo, cov rog cov zaub xws li txiv roj roj thiab txiv ntoo, cov rog rog (mackerel, herring, sardines, anchovies, thiab lwm yam), ib qho me me ntawm cov nqaij tsiaj thiab cov khoom noj siv mis.

Ntshav Qab Zib Hom 1 yog dabtsi

Hauv hom 1 mob ntshav qab zib, tus txiav tsis tuaj yeem tsim cov tshuaj insulin txaus. Qhov no yog qhov tseem ceeb vim tias cov kua dej xav tau kom txav suab thaj (ntshav qab zib) los ntawm cov ntshav mus rau cov leeg, cov hlwb thiab lwm cov nqaij hauv lub cev, nws siv los tsim lub zog. Ntshav qab zib siab tuaj yeem ua rau ntau qhov kev cuam tshuam, xws li kev puas tsuaj rau lub raum, cov leeg ntshav, thiab qhov muag, ntxiv rau cov kab mob plawv. Ntxiv rau, cov cell tsis tau txais cov piam thaj tsim nyog rau kev ua haujlwm zoo.

Qhov kev txo qis thiab tiav kev ua tiav ntawm insulin secretion feem ntau yog los ntawm autoimmune kev puas tsuaj ntawm insulin-ua islet beta hlwb hauv cov txiav ua ke. Vim tias cov neeg muaj ntshav qab zib hom 1 tuaj yeem tsim tsis tau lawv tus kheej cov insulin lawm, lawv yuav tsum tso nws tawm. Tswj cov ntshav qabzib nyob kom ntshav txaus los ntawm kev sib piv ntawm kev noj zaub mov uas muaj cov tshuaj insulin kom tsim nyog tuaj yeem tiv thaiv tau cov teeb meem mob ntshav qab zib hom 1 ntev, uas yog suav tias yog ib qho mob uas tsis tuaj yeem siv tau.

Vim li cas cov lus qhia kev noj haus hauv qab no rau cov ntshav qab zib hom 1 tseem ceeb heev?

Txawm hais tias tsis muaj kev txwv txog kev noj zaub mov noj rau ntshav qab zib hom 1, xaiv cov zaub mov kom muaj txiaj ntsig zoo tuaj yeem pab tswj kab mob tau zoo. Lub sij hawm noj mov yog qhov tseem ceeb heev rau cov neeg muaj ntshav qab zib hom 1, thiab khoom noj khoom haus yuav tsum zoo ib yam nrog cov tshuaj insulin.

Feem ntau ntawm cov neeg muaj tus kabmob no siv cov insulin ntev ntev (basal insulin lossis NPH), uas txhais tau tias nws yuav txuas ntxiv txo qis cov piam thaj hauv ntshav mus txog 24 teev. Qhov no txhais tau hais tias nws txo qis cov ntshav qab zib, txawm tias tsis muaj piam thaj los ntawm cov khoom noj carbohydrates tsis ua haujlwm. Vim tias qhov no, kev noj zaub mov ntau los yog zaub mov noj ua rau tib neeg muaj ntshav qab zib tsawg (muaj ntshav qab zib hauv lub cev tsawg).

Ntawm qhov tod tes, koj tuaj yeem noj zaub mov ntau dua lossis noj cov zaub mov uas muaj cov carbohydrates ntau, uas tuaj yeem nce cov ntshav qab zib kom ntau uas cov insulin basal tsis tuaj yeem txo nws txaus. Hauv qhov xwm txheej no, kev siv tshuaj insulin luv luv (insulin tsis tu ncua) yuav tsum tau noj nyob rau hauv qhov xav tau raws li cov ntsiab lus carbohydrate ntawm cov zaub mov thiab theem ntawm cov piam thaj hauv cov ntshav ua ntej noj mov.

Noj cov khoom noj uas muaj glycemic load tsawg (ntsuas) ua rau noj tau yooj yim dua. Kev noj zaub mov noj nrog lub glycemic qes tshaj tawm ua rau cov ntshav qab zib maj mam thiab ruaj khov, ua rau lub sijhawm txaus rau lub cev cov tshuaj tiv thaiv (lossis kev txhaj tshuaj insulin).

Cov tib neeg uas siv tshuaj xyuas cov piam thaj tsis tu ncua thiab insulin twj siv hloov taub hau thiab txhaj tshuaj insulin muaj qhov hloov kho me ntsis hauv lawv lub sijhawm noj mov, vim tias lawv muaj cov lus rov los qhia lawv kom pab lawv piv rau kev noj haus nrog rau insulin. Txawm li cas los xij, txhua tus neeg tau txais txiaj ntsig los ntawm kev paub ntau dua txog lawv cov zaub mov noj, los ntawm kev ua qee yam kev txwv kom lawv sib haum nrog kev noj zaub mov nrog glycemic load tsawg thiab lawv cov zaub mov noj raws li cov koob tshuaj insulin.

Ua tib zoo saib xyuas kev noj zaub mov kom qab thiab glycemic load, cov neeg muaj ntshav qab zib hom 1 tuaj yeem ua kom lawv cov ntshav qabzib hauv cov ntshav nyob ruaj khov. Cov ntshav qab zib ruaj khov tiv thaiv cov teeb meem ntawm kev mob ntshav qab zib thiab hyperglycemia. Cov kev tshawb fawb tsis ntev los no tau muab cov ntaub ntawv tsis sib haum xeeb ntawm cov txiaj ntsig zoo ntawm kev tswj glycemic zoo hauv kev tiv thaiv kab mob plawv. Thaum peb siv los xav tias hyperglycemia yog ib txwm zuj zus, cov pov thawj qhia tias kev pheej hmoo ntawm kev mob plawv nrog hypoglycemia. Kev tshawb fawb qhia rau peb hais tias tswj xyuas kom cov ntshav qab zib cov ntshav ruaj khov yuav tiv thaiv txhua yam kev nyuaj. Txoj hauv kev zoo tshaj plaws kom ua tiav lub hom phiaj no yog kom haus cov zaub mov nrog qis glycemic index thiab lub sijhawm noj mov tsis tu ncua.

Nws tseem yog ib qho tseem ceeb rau kev txiav txim siab kev noj haus zoo (rog, protein thiab carbohydrates) nrog zaub mov noj. Hauv kev ua tshwj xeeb, cov rog, cov protein thiab fiber ntau qeeb cov nqus ntawm cov carbohydrates thiab yog li muab sijhawm rau insulin ua haujlwm, maj mam tshem tawm cov piam thaj hauv cov ntshav mus rau lub hom phiaj nqaij. Kev zom qeeb thiab nqus yuav tswj tau cov ntshav qab zib kom ruaj khov.

Glycemic load thiab glycemic index yog dab tsi

Lub glycemic Performance index thiab glycemic load yog scientific cov lus uas siv los ntsuas qhov tshwm sim ntawm cov zaub mov rau cov ntshav qab zib. Cov khoom noj uas muaj glycemic load tsawg (ntsuas) nce ntshav qab zib kom tsawg, thiab yog li qhov kev xaiv zoo tshaj plaws rau cov neeg muaj ntshav qab zib. Lub hauv paus tseem ceeb uas txiav txim siab glycemic thauj khoom noj yog qhov nyiaj fiber ntau, rog thiab protein uas nws muaj.

Qhov sib txawv ntawm lub glycemic Performance index thiab glycemic load yog tias glycemic Performance index yog qhov ntsuas kev ntsuas rau cov zaub mov tsis tu ncua, thiab glycemic load yog kev suav ntawm cov nyiaj uas muaj cov carbohydrates hauv ib qho kev pabcuam ntawm cov zaub mov. Piv txwv li, lub glycemic Performance index ntawm pea tais yog 68, thiab nws cov glycemic load yog 16 (qhov qis dua zoo dua). Yog tias koj nyuam qhuav xa mus rau cov ntawv txheeb glycemic, koj yuav xav tias peas yog qhov kev xaiv tsis zoo, tab sis qhov tseeb koj yuav tsis noj 100 grams ntawm peas. Nrog lub cev qhov loj me me, taum mog tau thauj khoom noj qab nyob zoo glycemic thiab kuj yog qhov zoo ntawm cov protein.

Ib txoj hauv kev los them nyiaj rau kev thauj khoom glycemic zoo ib yam li suav cov carbohydrates. Piv txwv li, yog tias koj yuav noj ib lub tais ntawm tseem muaj nplej zom nplej nrog 35 grams ntawm cov carbohydrates, nrog rau 5 grams fiber, koj tuaj yeem rho 5 grams fiber ntau los ntawm tag nrho cov nyiaj carbohydrates, vim tias fiber ntau txo cov glycemic load ntawm cov nplej zom. Yog li, cov tshuaj insulin ceev ceev yuav tsum ua hom phiaj 30 grams ntawm cov carbohydrates. Koj tseem tuaj yeem kawm ua raws li cov zaub mov glycemic tsawg los ntawm saib cov npe ntawm kev txwv kev noj haus lossis nkag siab yuav ua li cas ntxiv cov rog, fiber, lossis protein rau koj cov zaub mov.

Carbohydrates rau cov ntawv qhia zaub mov noj rau ntshav qab zib hom 1

Carbohydrates yog cov zaub mov tseem ceeb uas ua rau cov ntshav qab zib nce siab. Cov khoom noj carbohydrates tau muab cais ua cov piam thaj yooj yim lossis cov khoom noj txom ncauj kom ntau. Cov neeg feem coob xav txog cov khoom noj carbohydrates thaum lawv xav txog cov khoom ci, ncuav pastry, pasta, cereals, thiab khoom qab zib. Txiv hmab txiv ntoo thiab zaub kuj muaj cov carbohydrates, tab sis cov muaj fiber ntau thiab cov zaub mov muaj txiaj ntsig ua rau lawv xaiv zoo, txawm tias muaj carbohydrates.

Cov khoom noj ua kom thoob plaws pom nyob rau hauv tag nrho cov zaub mov thiab suav nrog cov khoom noj ntxiv xws li fiber ntau, cov vitamins, thiab cov protein tsawg dua thiab rog. Cov khoom noj ntxiv no ua rau kom cov ntshav nqus qis thiab ua kom cov ntshav qab zib. Piv txwv ntawm cov carbohydrates ua:

• cov nplej xim av
• tag nrho nplej ntawm nplej, barley, txhuv
• quinoa
• oat groats
• zaub
• txiv ntoo
• legumes (taum, lentils, taum, chickpeas, thiab lwm yam)

Yooj yim carbohydrates pom tau yooj yim li “zaub mov dawb,” piv txwv,

• qab zib
• nplej zom (los ntawm cov hmoov nplej kom zoo)
• khob cij dawb
• dawb hmoov
• ci (ncuav qab zib, khoom bakery, ncuav, thiab lwm yam)
• dawb qos yaj ywm

Cov khoom noj ua kom yooj yim muaj ob peb lwm yam ua rau kom cov ntshav qab zib tsis txaus, thiab yog li cov khoom no ua rau cov ntshav qab zib nce siab heev. Kev noj haus ntshav qab zib hom 1 txwv qhov kev noj haus ntawm cov carbohydrates yooj yim nyob rau hauv kev pom zoo ntawm kev noj qab haus huv muaj txiaj ntsig.

Txaus siab rau noj cov khoom noj uas muaj cov khoom noj carbohydrates (txhua hom nplej, txiv hmab txiv ntoo thiab zaub) thiab txo koj kev noj cov khoom noj uas muaj carbohydrates yooj yim (cov hmoov nplej dawb thiab cov khoom noj muaj suab thaj)

Cov rog rau cov zaub mov noj rau cov ntshav qab zib hom 1

• Cov rog yog cov tsis tshua muaj txiaj ntsig rau cov ntshav qab zib, tab sis lawv muaj txiaj ntsig hauv kev ua kom qeeb ntawm kev nqus ntawm carbohydrates.
• Cov rog kuj muaj qhov cuam tshuam txog kev noj qab haus huv tsis cuam tshuam txog ntshav qab zib cov ntshav. Piv txwv, cov rog uas muaj nyob hauv cov nqaij cov tsiaj nce qhov kev pheej hmoo ntawm kev txhim kho cov hlab plawv (nrog ntau dhau los noj). Txawm li cas los xij, cov khoom noj siv mis, thiab tshwj xeeb tshaj yog cov khoom noj siv mis nyuj xws li kua mis nyeem qaub, txo qhov kev pheej hmoo no.
• Cov zaub ua muaj rog, xws li txiv roj roj, txiv ntoo, noob, thiab avocados, cuam tshuam nrog kev poob qis ntawm kev kis tus kab mob.
• Rog tseem ua rau kom muaj kev xav ntawm qhov puv ntoob thiab tuaj yeem ua lub luag haujlwm ntawm kev tswj hwm kev noj ntau thiab kev ua kom rog.

Protein rau cov zaub mov noj rau cov ntshav qab zib hom 1

Protein muab qeeb, tas li lub zog nrog kev cuam tshuam me ntsis ntawm cov ntshav qab zib. Protein tseem muab lub cev nrog lub zog ua kom muaj zog thiab pab nws kho thiab rov ua kom lub cev.

Cov khoom noj muaj txiaj ntsig zoo tshaj plaws rau cov ntshav qab zib hom 1 tuaj ntawm tsob ntoo cog, xws li:

• taum
• lentils
• ceev thiab txiv ntoo butters
• cov noob
• taum mog
• cov khoom soya

Cov muaj protein tsawg hauv lub cev tseem tuaj yeem siv ntau zaug hauv ib lub lim tiam. Cov no suav nrog:

Cov kev xaiv protein zoo yog:

• taum
• taum
• qe
• ntses thiab nqaij ntses
• organic khoom noj siv mis
• taum mog
• taum paj thiab kua zaub
• cov nqaij ntshiv xws li nqaij qaib thiab qaib ntxhw

Protein yuav tsum nyob ib txwm thaum noj mov. Kev tiv thaiv kab mob tsis tsuas yog tswj cov ntshav qab zib kom ntshav qab zib, tab sis kuj tseem pab txo qis cov khoom qab zib thiab ua rau kom txaus siab. Cov protein ntau tuaj yeem los ntawm cov tsiaj thiab cog ntoo, tab sis cov tsiaj muaj protein feem ntau yog los ntawm cov roj nyeem ntxiv, kev noj ntau dhau ntawm cov tuaj yeem ua rau txoj kev txhim kho ntawm cov kab mob plawv.

Cov zaub mov muaj protein ntau uas yuav tsum tau zam kom suav nrog cov zaub mov uas ua rau muaj mob ntau ntxiv thiab muaj kev pheej hmoo ntawm kev mob plawv. Cov khoom no suav nrog:

• cov nqaij liab
• ultra-pasteurized, mis nyuj inorganic, cheese thiab lwm yam khoom noj siv mis
• cov hnyuv ntxwm
• ib lub Hoobkas ua cov nqaij ua

Cov zaub mov thiab zaub hmoov

Cov nplej tag nrho xws li cov nplej xim av, quinoa thiab oats yog qhov zoo ntawm cov khoom siv fiber ntau thiab cov khoom noj muaj txiaj ntsig, thiab muaj qhov glycemic load tsawg, uas ua rau lawv xaiv zoo. Cov ntawv lo qhia cov khoom xyaw uas muaj nyob hauv cov zaub mov hauv Hoobkas thiab lawv qhov ntau yog ua rau muaj kev nkag siab zoo rau kev nkag siab cov nplej ntau ntau. Piv txwv li, "cov qhob cij nplej" tau ua sib txawv, thiab qee qhov khoom ua tiav ntawm bakery tsis txawv ntawm cov khob cij dawb hais txog lawv cov txiaj ntsig rau cov piam thaj hauv ntshav (glycemic load).

Tib yam mus rau tag nrho cov nplej zom - nws tseem nplej zom. Cov nplej muaj tag nrho yuav xav tau cov tshuaj insulin tsawg dua vim tias lawv cov glycemic load tsawg. Txoj kev zoo tshaj plaws kom nkag siab lawv yog tshawb xyuas cov ntawv cim khoom lag luam. Pom cov piam thaj ntawm kev noj haus muaj fiber ntau thiab txiav lawv los ntawm tag nrho cov nyiaj carbohydrates. Tus lej no yuav tsum tsawg dua 25 tauj ib zaug ua haujlwm. Cov zaub txhuv nplej tshiab, xws li cov qos yaj ywm, taub dag, pob kws, txaij, thiab lwm yam, muaj cov khoom noj ntau nyob rau hauv cov zaub ntsuab, tab sis tsawg dua cov nplej ua kom zoo. Lawv kuj yog qhov zoo ntawm cov as-ham xws li cov vitamin C. Lawv zoo noj rau hauv qhov me me nrog qhov xav kom tau ntxiv ntawm cov tshuaj insulin kom pab 1 zaug ntawm carbohydrates.

Cov zaub uas tsis muaj hmoov nplej

Cov zaub tsis muaj hmoov nplej, piv txwv li cov zaub ntsuab ntsuab, tuaj yeem noj nyob hauv ntau.Cov zaub mov no muaj lub txiaj ntsig tsis zoo rau cov piam thaj hauv ntshav thiab tseem muaj ntau cov txiaj ntsig kev noj qab haus huv, yog li koj yuav tsum noj lawv! Yuav luag txhua tus neeg tuaj yeem noj zaub ntau - peb xav tau yam tsawg 5 noj ib hnub twg. Cov zaub tshiab yog qhov kev xaiv zoo, thiab feem ntau yog cov kev xaiv uas qab tshaj plaws. Cov kev tshawb fawb qhia tias cov zaub khov no muaj cov vitamins thiab zaub mov zoo li qub hauv cov zaub tshiab, vim tias lawv khov rau ob peb teev tom qab sau.

Yog tias koj tsis nyiam zaub, sim ua noj lawv nrog tshuaj ntsuab tshiab lossis qhuav, txiv roj roj lossis vinaigrette hnav khaub ncaws. Txawm hais tias ntxiv me me roj rau koj cov zaub yuav zoo dua li tsis noj lawv txhua. Mob siab rau noj cov zaub ntawm txhua xim - qhov no yog txoj hauv kev zoo kom tau txais tag nrho cov as-ham uas koj lub cev xav tau.

Yam zaub mov twg koj yuav tsum zam nrog tus mob ntshav qab zib hom 1?

Cov neeg muaj ntshav qab zib hom 1 yuav tsum zam kev noj zaub mov tsis zoo rau lub cev. Yog tias koj muaj ntshav qab zib hom 1, koj yuav tsum txwv koj kev nkag ntawm cov khoom noj hauv Hoobkas thiab cov zaub mov nrog lub siab glycemic load, uas suav nrog:

• haus cov dej haus (ob qho ua rau zaub mov noj thiab tsis tu ncua)
• carbohydrates thiab ua tiav (mov ci dawb, ncuav qab zib, qos yaj ywm ncuav, ncuav qab zib, nplej zom)
• Cov rog trans (cov khoom uas muaj lo lus “hydrogenated”)
• siab ua cov khoom noj muaj rog

Txwv koj kev noj “cov zaub mov dawb,” xws li cov khoom noj pasta thiab khoom noj bakery, ncuav qab zib, cov khoom noj muaj cov hmoov dawb, qab zib, qos yaj ywm dawb, thiab lwm yam. Nws yog ib qho tseem ceeb kom nco ntsoov tias tsis zoo li cov ntshav qab zib hom 2, xaiv cov zaub mov tsis ua rau muaj kev txhim kho ntawm cov ntshav qab zib hom 1, tab sis cov zaub mov noj uas cuam tshuam rau lub peev xwm los tswj tus kab mob. Cov neeg muaj ntshav qab zib hom 1 thiab ntshav qab zib hom 2 muaj qhov pheej hmoo teeb meem cuam tshuam nrog cov ntshav qab zib, xws li kab mob plawv thiab rog dhau. Hauv kev hais txog qhov no, nws yog qhov tseem ceeb heev uas yuav tau them sai sai rau kev noj zaub mov zoo, thiab kev siv cov khoom noj muaj txiaj ntsig kom muaj kev pheej hmoo ntawm kev txhim kho cov hlab plawv yuav tsum raug zam.

Zam cov zaub mov tsis zoo rau lub cev uas muaj cov rog trans, piam thaj, thiab hmoov nplej ua kom zoo

Kev noj haus dab tsi yog pom zoo rau cov phiaj xwm kev noj haus rau hom ntshav qab zib hom 1

Nov yog cov khoom noj uas koj xav tau kom suav nrog hauv koj cov phiaj xwm khoom noj khoom haus:

• tag nrho cov khoom noj carbohydrates sib xyaw nrog cov koob tshuaj insulin
• cov khoom noj uas muaj nyob hauv cov khoom noj hauv Mediterranean
• as-nplua nuj heev ci txiv hmab txiv ntoo, zaub thiab berries
• tsis tshua muaj glycemic noj

Cov neeg muaj ntshav qab zib hom 1, zoo ib yam li lwm tus neeg nyiam tiv thaiv kev mob nkeeg, yuav tsum ua raws li cov hom phiaj noj zaub mov zoo. Txawm li cas los xij, cov neeg muaj ntshav qab zib yuav tsum muaj kev paub ntau ntxiv txog cov ntsiab lus carbohydrate ntawm lawv cov zaub mov kom cov koob tshuaj insulin tuaj yeem hloov kho raws. Ua li no, muaj qee txoj cai koj tuaj yeem ua raws.

1. Ib chav ntawm cov tshuaj insulin npog 15 grams ntawm carbohydrates. Qhov no yog sib npaug rau 20 g tag nrho nplej, 70 g hmoov txhuv nplej siab (xws li cov qos yaj ywm lossis qos yaj ywm qab zib). Qhov no yog qhov kev xav dav dav, thiab txhua tus neeg uas muaj ntshav qab zib hom 1 yuav tsum paub tus kheej ntawm tus kheej ntawm insulin rau carbohydrates. Qhov ntsuas seb sib txawv raws li lub sijhawm muaj ntshav qab zib, theem ntawm kev siv lub cev thiab lub cev qhov hnyav. Qhov ntau thiab tsawg ntawm cov kua dej yuav tsum tau kho rau cov ntshav qabzib ua ntej noj mov. Yog tias cov ntshav qab zib cov ntshav nce siab dhau theem ntawm hom phiaj, piv txwv, siab dua 120, ntxiv ib qho ntxiv ntawm insulin los txo qis ntxiv. Feem ntau, ib chav ntxiv ua rau cov ntshav qab zib tsawg txog li 50 kis, tab sis ib zaug ntxiv, qhov no nws txawv ntawm ib tug neeg mus rau lwm tus.
2. Kev noj zaub mov zoo rau lub cev yuav tsum muaj cov khoom noj muaj protein zoo, cov rog rog, thiab tsawg cov carbohydrates tsawg. Txawm hais tias 45-65% ntawm cov carbohydrates raug pom zoo nyob rau hauv ntau cov lus qhia, kev tshawb fawb pom tias kev noj zaubmov txwv ua rau cov neeg muaj ntshav qab zib siv cov insulin tsawg dua, muaj ntshav qab zib ntau thiab ruaj khov dua.
3. Thaum cov carbohydrates tau noj, lawv yuav tsum muaj lub thauj glycemic tsawg.
4. Thaum cov rog thiab cov protein yog noj, lawv yuav tsum yog los ntawm cov nroj tsuag tuaj.
5. Tus qauv noj zaub mov no ua kom yooj yim siv tau los ntawm kev noj haus Mediterranean. Qhov no hais txog qhov tseeb cov zaub mov noj Mediterranean noj ib txwm siv yav qab teb ntawm Ltalis thiab tim Nkij teb chaws. Txawm li cas los xij, tsis txhob yuam kev ntawm Mediterranean kev noj haus nrog "Americanized Italian", uas yog hloov nrog cov nplej zom thiab khob cij. Tus qauv khoom noj khoom haus hauv Mediterranean suav nrog ntau cov zaub tshiab, qee cov txiv hmab txiv ntoo, cov rog zaub xws li txiv roj roj thiab txiv ntoo, cov ntses xws li sardines, thiab ib qho me me ntawm cov nqaij thiab cov khoom noj siv mis.

Cov phiaj xwm pluas noj rau ntshav qab zib hom 1 no yog tag nrho cov zaub mov muaj txiaj ntsig zoo uas muaj cov vitamins, ntxhia pob zeb, thiab lwm yam tshuaj nrog cov khoom ua kom zoo.

Cov lus qhia dab tsi los noj zaub mov tuaj yeem siv rau ntshav qab zib hom 1

Vim tias koj yuav tsis paub txog pes tsawg carbohydrates thiab calories ntau ntawm cov zaub mov koj noj thaum noj hmo nrog cov phooj ywg lossis tsev neeg, nws yuav nyuaj rau koj los tswj cov xwm txheej, tshwj xeeb yog tias koj pheej muab cov tais diav noj haus uas zoo tshaj plaws, xws li khoom noj qab zib! Thaum cov neeg muaj ntshav qab zib hom 1 noj sab nraum zoov, nws yog ib qho tseem ceeb heev rau lawv kuaj xyuas lawv cov ntshav qab zib ua ntej noj mov thiab 2 teev tom qab noj mov yuav tau hloov kho cov tshuaj insulin tom qab noj mov yog tias lawv cov piam thaj hauv ntshav siab tsis zoo.

• Thaum koj tawm sab nraud, tsis txhob ua siab deb los nug cov lus nug seb lub tais muaj li cas lossis nws tau npaj li cas.
• Tham nrog koj cov phooj ywg thiab tsev neeg ua ntej txog koj kev txwv kev noj haus thiab kev nyiam.
• Qhia lawv tias nws yog ib qho tseem ceeb rau koj txoj kev noj qab haus huv mus sij hawm ntev kom muaj hom phiaj noj zaub mov zoo, thiab thov kom lawv tsis txhob muab cov khoom noj tsis zoo rau koj.
• Cov phooj ywg thiab cov txheeb ze feem ntau tsuas sim sim qhia lawv txoj kev hlub, xav kom koj noj khoom qab zib, tsis muaj teeb meem li cas. Qhib kev sib txuas lus tuaj yeem pab lawv nkag siab tias lawv tuaj yeem pab koj tau zoo los ntawm kev ua tib zoo xav txog koj cov kev thov rau koj cov kev noj haus. Tom qab ntawd lawv tuaj yeem xav tias lawv ua qauv qhia lawv txoj kev hlub, saib xyuas koj lub neej yav tom ntej.

5 superfoods rau hom ntshav qab zib 1

Superfoods yog cov zaub mov uas muaj txiaj ntsig zoo rau koj kev noj qab haus huv, ntxiv rau kev muab koj lub cev nrog cov rog, protein lossis carbohydrates. Superfoods tuaj yeem tshwj xeeb tshaj yog cov vitamins lossis lwm cov as-ham uas muaj txiaj ntsig zoo rau cov neeg muaj ntshav qab zib hom 1. Tsis zoo li txoj kev txwv noj cov zaub mov, koj tuaj yeem noj cov superfoods hauv ib qhov ntau.

1. Cov Fiber

Cov khoom noj muaj fiber ntau yog cov tshuaj superfoods vim tias lawv txo glycemic load ntawm ib qho zaub mov twg, nce kev xav ntawm satiety (satiety) thiab tswj cov ntshav qab zib. Kev tshawb nrhiav tsis ntev los no qhia tau tias fiber ntau tsis tsuas yog pab txo qis kev pheej hmoo ntawm kev txhim kho cov kab mob plawv rau cov neeg muaj ntshav qab zib hom 1, tab sis tseem txo qis o. Ntxiv mus, cov fiber ntau hauv cov oats yog qhov zoo rau kev txo qis ntawm LDL cov roj (cholesterol). Cov khoom siv zoo ntawm cov tshuaj fiber yaj yog:

Qhov no yog superfood rau cov neeg muaj ntshav qab zib hom 1, vim tias cov ntses no yog qhov zoo tshaj plaws ntawm anti-inflammatory omega-3 fatty acids. Sardines kuj tseem cuam tshuam nrog cov khoom noj khoom haus, tsis muaj kev pheej hmoo ntawm kev ua kom zoo lossis chaw nyob ua kom puas tsuaj, thiab tsis zoo li yuav muaj cov pa phem lossis mercury ntau dhau. Txaus siab rau noj cov tshiab sardines nrog marinara ntses lossis cov kaus poom hauv cov roj txiv ntoo uas muaj roj.

Nws yog qhov zoo tshaj plaws los ua lub caij nyoog rau vinaigrette thiab lwm yam zaub nyoos. Vinegar lossis acetic acid maj mam txo qis ntawm lub plab, uas muab ntau yam zoo rau cov neeg muaj ntshav qab zib hom 1. Qhov no pab txo qis cov kua nplaum tso tawm rau hauv cov ntshav, thiaj li ua kom tau qhov teeb meem me me ntawm insulin hloov chaw rau insulin loj. Vinegar tseem nce lub siab ntawm satiety, yog li yog tias koj nyiam vinaigrette lossis lwm yam zaub xam lav nrog vinegar ua thawj chav kawm, koj tsis zoo li yuav hla dhau thaum lub ntsiab kev kawm.

Nws tau raug pov thawj tias cinnamon txo qis cov ntshav qabzib hauv tib neeg lub cev, suav nrog cov neeg muaj ntshav qab zib hom 1. Cinnamon txo qis nrawm piam thaj thiab tom qab noj mov (postprandial glucose). Qhov cuam tshuam ntawm cov kab cinnamon ntawm lub cev tau kawm txog ntau cov kev tshawb fawb thiab kev txheeb xyuas cov kab ke. Cinnamon tseem muaj ntau cov polyphenols, uas pab tiv thaiv kom tsis txhob muaj kab mob ntshav qab zib. Koj tuaj yeem paub ntau ntxiv txog cov khoom muaj txiaj ntsig ntawm cinnamon ntawm no - Cinnamon: cov txiaj ntsig thiab kev siv ntawm cov txuj lom no.

Txawm hais tias cov kua txiv ntoo yog cov khoom qab zib, lawv muaj cov txiaj ntsig glycemic thauj khoom ntawm fiber ntau rau fructose. Qhov no txhais tau hais tias cov txiaj ntsig outweigh raug mob ntawm ntxiv kev nkag ntawm fructose thiab qab zib. Cov xim tsaus nti uas tau muab cov roj rau lawv cov xim yog nplua nuj hauv polyphenols, uas muaj cov dej ua antioxidant zoo. Qhov ntau xim cov txiv hmab txiv ntoo uas peb noj, ntau polyphenols peb tau.

Haus dej cawv thiab hom ntshav qab zib hom 1

Cov neeg muaj ntshav qab zib hom 1 feem ntau pom zoo kom haus cawv kom tsawg. Cov kev tshawb fawb qhia tias ib qho dej cawv haus ib hnub rau cov poj niam thiab ob zaug hauv ib hnub rau cov txiv neej txo qis kev pheej hmoo ntawm kev mob plawv thiab tsis muaj kev cuam tshuam tsis zoo rau ntshav qab zib.

1 dej cawv (haus) = 1 khob vodka lossis cognac (25-30 ml), 1 khob cawv (100–120 ml) lossis 1 khob npias me me (220-260).

Txawm li cas los xij, dej cawv yuav txo cov ntshav qab zib, yog li nws tseem ceeb kom paub txog kev mob ntshav qab zib thiab kuaj koj cov ntshav qab zib ua ntej haus. Noj mov nrog haus cawv yuav pab txo qis kev pheej hmoo ntawm hypoglycemia. Nws kuj tseem ceeb kom paub tias cov tsos mob ntawm kev mob ntshav qab zib feem ntau ntsaum cov tsos mob ntawm intoxication. Nws raug nquahu kom koj coj txoj hlua tes qhia koj tias koj muaj ntshav qab zib, kom cov neeg paub tias koj yuav tsum tau muab khoom noj yog tias koj muaj cov tsos mob hypoglycemia. Nws tseem yog ib qho tseem ceeb kom nco ntsoov tias cov dej cawv sib xyaw ua ke thiab cov dej cawv (xws li margaritas) feem ntau tsim nrog cov khoom qab zib uas muaj cov khoom noj uas muaj carbohydrates. Cov dej qab zib no ua rau muaj ntshav qab zib ntau ntxiv.