Cov qhob cij qhob cij

Chav ua mov ci, uas tseem hu ua XE, lossis chav ua noj carbohydrate, yog chav tsev sib xyaw. Nws tau tsim los ntawm cov kws qhia zaub mov hauv German thiab yog siv los kwv yees tag nrho ntawm cov carbohydrates hauv cov zaub mov. Yog li, ib qho XE yog 10 (fiber ntau tsis tau coj mus ua) lossis 13 grams (ballast Cheebtsam yog coj mus rau hauv tus account) ntawm carbohydrates lossis 20 (25) g ntawm qhob cij.

Suav Cov Cai

Cov kev cai rau kev suav cov qhob cij yog qhov tsim nyog rau cov neeg mob ntshav qab zib kom thiaj li txiav txim siab noj ntau npaum li cas ntawm cov tshuaj insulin. Yog li, cov carbohydrates ntau nws yuav tsum haus, qhov ntau ntawm cov insulin yuav xav tau ntxiv nyiaj rau cov qab zib. Txhua tus neeg mob hom 1 mob ntshav qab zib mellitus vam khom rau XE, vim tias nws yog lawv uas yuav tsum tau ceev faj tshwj xeeb rau kev suav lawv rau hom 1 thiab kab mob thib ob thiab paub cov lus teb rau lo lus nug ntawm dab tsi yog chav ua mov ci.

Hais txog qhov tseem ceeb ntawm kev ua cov kev suav, nws yog qhov yuav tsum tau them sai sai rau qhov tseeb tias qhov no yog li cas txhua hnub cov naj npawb ntawm cov tshuaj insulin raug suav. Qhov no yog qhov tseeb tshwj xeeb rau kev txhaj tshuaj insulin, uas tau suav nrog luv lossis hom tib neeg. Hauv feem ntau ntawm qhov teeb meem, lawv tau siv ua ntej txhua hom kev pub zaub mov, uas yog qhia ua ntej xam cov khoom xyaw.

Txhawm rau kom paub tseeb txog XE thiab txiav txim qhov xav tau ntawm cov tshuaj insulin, lub rooj noj mov tshwj xeeb rau cov neeg mob ntshav qab zib tau txhim kho.

XE faib rau txhua hnub

Tag nrho cov khoom lag luam thiab cov npe uas siv tau rau ntawm kev noj haus tau qhia nyob ntawm no. Nws yog ib qho tsim nyog yuav tsum them sai sai rau qhov tseeb tias:

1. 1 XE nce siab ntxiv cov piam thaj ntawm 1.5 mmol / L txog 1.9 mmol / L,
2. Cov mis no tso cai rau koj los tsim kom pom tseeb npaum li cas ntawm kev faib ua feem ntawm carbohydrates yuav cuam tshuam rau cov suab thaj qab zib. Qhov no, nyeg, ua rau nws xaiv tau cov nqi tshuaj insulin,
3. cov kws tshaj lij pom zoo tias koj yuav tsum tsis txhob siv sijhawm koj lub sijhawm dawb, hnyav ib yam khoom noj nrog kev pab ntawm nplai. Txhua yam no tuaj yeem hloov tau yog tias koj siv ntau khob, khob, khob iav raws li kev ntsuas los ntsuas txhua yam rau hom 1 thiab ntshav qab zib hom 2.

Yog li, tus txheej txheem siv yog qhov tseem ceeb rau kev saib xyuas kev noj qab haus huv ntawm txhua tus neeg mob ntshav qab zib, uas yog vim li cas nws yuav tsum tsis muaj kev zam txim thiab, yog tias muaj lus nug tshwm sim, sab laj rau tus kws tshaj lij.

Hmoov cov khoom

Hauv ib qho khob cij - txawm tias dawb lossis dub - yuav muaj tsawg kawg ib qho XE. Hauv qhov no, tuab ntawm hlais yuav tsum yog li 1 cm. Nws yog ib qho tsim nyog yuav tsum them sai sai rau qhov tseeb tias cov kab nrib pleb, tawm tsam qhov kev xav ntawm ntau yam, tsis yog khoom noj khoom haus. Lawv tseem yuav muaj qee qhov ntawm cov khob cij chav ua noj, vim tias cov khoom noj carbohydrates tshuav nyob hauv qhov muaj pes tsawg leeg.

Hauv ib qho kev kos duab. l hmoov nplej lossis hmoov txhuv nplej siab, uas yuav tsum tau siv, piv txwv, rau kev npaj ntawm ib qho ci, kuj muaj 1 XE. Xws li cov kev suav tseem ceeb heev hauv kev npaj qee cov tais diav - pancakes, ncuav qab zib, txhawm rau kom paub tseeb tias muaj pes tsawg qhov kev lag luam muaj nyob rau hauv. Raws li kws txawj, nyob rau hauv peb tbsp. l nplej zom muaj ob tug XE. Txhawm rau kom nkag siab zoo dua txhua yam txog cov khob cij hauv cov ntshav qab zib, nws raug nquahu kom tsis yog sab laj nrog tus kws tshaj lij xwb, tab sis kuj yuav tsum kawm txog lub rooj koj tus kheej.

Khaub noom thiab cereals

Ob tbsp. l cereals ua 1 daim XE. Nws tseem yog qhov yuav tsum tau coj mus rau hauv tus account qhov tseeb tias kua porridge yog nrawm nrawm dua li friable.

Hauv qhov no, cov neeg uas muaj cov piam thaj hauv qib siab tau pom zoo kom ua zaub ua noj kom tuab li ua tau.

Muab cov suab thaj theem qis, nws raug nquahu kom siv semolina porridge thiab tag nrho nws cov ntau yam.

Thaum xam xyuas XE hauv legumes (peb tab tom tham txog taum, taum pauv los yog lentils), nws raug nquahu tias xya Art. l cereals los ntawm cov khoom nthuav tawm yog 1 XE. Yog li ntawd, tsuas yog tias nws yog npaj los siv ntau dua xya tbsp. l cov tais diav, nws ua rau kev nkag siab los laij nws ntau npaum li cas hauv chav ua mov ci.

Khoom noj siv mis

Suav cov qhob cij ua noj yog ib qho tseem pom zoo thaum noj cov khoom noj siv mis ua kom ua kom tau noj. Feem ntau, cov npe uas tau muab yog cov tsiaj ua tau zoo thiab calcium. Tsis tas li ntawd, yuav luag txhua pawg ntawm cov vitamins nyob hauv cov khoom siv mis nyuj.

Thaum npaj cov zaub mov noj rau cov neeg muaj ntshav qab zib, txoj kev nyiam ua yuav tsum muab rau tag nrho cov khoom uas muaj cov rog tsawg. Nws raug nquahu kom koj tso tseg tag nrho kev siv cov mis, hauv kev ua kom nce ntxiv ntawm cov roj rog. Thaum xub thawj, txhua qhov kev coj ua no zoo dua yog koom nrog ib tus kws tshwj xeeb.

Cov hauv paus qoob loo

Kev saib xyuas tshwj xeeb yuav tsum them rau cov qos yaj ywm thiab Jerusalem artichoke. Cov ntau yam ntxiv ntawm cov qoob loo hauv paus tsis tau xav tau kev suav, vim tias cov khoom noj carbohydrates tsis tuaj lossis tam sim no, tab sis hauv cov khoom me me.

Hauv kev ua cov XE kev suav rau cov qos yaj ywm, nws tau pom zoo tias ib qho tseem ceeb ua rau suav nrog, uas yog ib qho qos nruab nrab yog 1 XE. Yog li, piv txwv li, mashed qos yaj ywm, uas tau hau ntawm dej, sai heev nce ntshav qab zib. Thaum tseem noj qos yaj ywm, ntawm qhov tsis sib xws, nce qab zib ntau npaum li cas qeeb, kib qos yaj ywm ua txawm ntau qeeb. Ib qho xwm txheej zoo sib xws nrog XE siv rau cov qoob loo cag zoo li Jerusalem artichoke, uas kuj yuav tsum tau muab xam kom raug.

Txiv hmab txiv ntoo thiab berries

Feem coob ntawm cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo tuaj yeem siv rau kev noj los ntawm cov neeg muaj ntshav qab zib.

Txawm li cas los xij, muab qhov tseem ceeb ntawm cov carbohydrate piv, lawv cov lej tau pom zoo kom kho, vim hais tias txwv tsis pub nws tuaj yeem ua rau nce siab hauv cov ntshav qab zib.

Nws yog ib qho tsim nyog yuav tsum them sai sai rau qhov tseeb tias:

• yog tias cov khoom noj muaj raws li qhov yog, tom qab ntawd qhov no cov ntshav qab zib tau yooj yim siv txiv hmab txiv ntoo thiab txiv hmab txiv ntoo ua khoom qab zib ua zaub mov. Yog li, cov khoom qab zib li ib txwm yuav yuav hloov,
• cov kws tshaj lij xav kom noj cov txiv pos nphuab, cov txiv ntoo qab zib, cov txiv duaj txiv ntoo, thiab cov txiv kab ntxwv liab thiab dub,
• nws yog qhov tsim nyog yuav tsum tau them sai sai rau qhov tseeb tias cov txiv hmab txiv ntoo me yog suav siv kev siv tshuaj yej sau tsis muaj xaub. Piv txwv li, txiv pos nphuab los yog txiv ntoo qab zib ua ib daim sau, uas sib npaug li 1 XE.

Cov txiv ntoo me tshaj plaws, uas yog raspberries, blackberries thiab ntau lwm yam yog ntsuas hauv qhov nyiaj ntawm ib lub khob ntawm cov txiv hmab txiv ntoo, uas tseem suav nrog 1 XE. Txiv kab ntxwv suav nrog qhov sib txig sib txig sib txig ntawm carbohydrates. Hauv qhov kev sib txuas no, peb lossis plaub tus txiv hmab loj twb sib npaug rau 1 XE. Txhua qhov qhia tawm ntawm lub cev yuav yog qhov tseeb tshaj plaws los siv thaum muaj suab thaj ntau.

Kuv kuj xav kom kos sai sai rau qhov tseeb tias nyob rau hauv cov txheej txheem ntawm cov txiv hmab txiv ntoo qhuav, tsuas yog dej tau kis rau qhov dej evaporation. Thaum tag nrho cov nyiaj ntawm carbohydrates tseem tsis hloov pauv ntawm hom 1 thiab ntshav qab zib hom 2.

Dej Cwj Vuam Chiv

Cov neeg mob ntshav qab zib yuav tsum hais qhia kom tsis txhob haus ib qho dej haus uas yog haus. Peb tab tom tham txog lemonades, npaj txhij ua cocktails, citro thiab lwm yam khoom lag luam zoo sib xws. Qhov no yog vim hais tias daim ntawv teev npe ntawm lawv cov tshuaj tiv thaiv muaj cov khoom xyaw uas cuam tshuam rau tib neeg kev noj qab haus huv thiab cov naj npawb ntawm cov carbohydrates, uas tsis tshua muaj teeb meem rau cov ntshav qab zib.

Txog cov ntshav qab zib, cov npe xws li kua txiv, tshuaj yej, kas fes yuav dhau los ua qhov muaj txiaj ntsig zoo thiab muaj kev nyab xeeb tshaj plaws (tau kawg, raug rau tus nqi tsim nyog). Cov kws tshaj lij kos kom pom tseeb tias qhov ntsuas qhov ntsuas 1 XE tam sim no hauv ib feem peb ntawm cov khob txiv kab ntxwv (nws yog nyob rau hauv no hais tias nws raug nquahu kom siv nws tsuas yog ntawm qhov muaj suab thaj qis).

Qhov no siv rau ib khob ntawm kvass lossis npias.

Ntxiv rau, cov nqi zoo ib yam nyob hauv ib nrab khob kua txiv kua txiv, hais txog qhov uas koj tseem yuav tsum paub txog kev suav. Cov dej ntxhia thiab cov dej qab zib-hom dej qab zib tsis muaj cov khob cij thiab, ib txwm muaj, tsis tas yuav muaj ib qho kev suav.

Txhua yam khoom qab zib thiab confectionery uas yuav hauv khw yuav nruj me ntsis rau cov neeg mob ntshav qab zib. Kuv xav kos lub siab rau qhov tseeb tias txawm tias nyob rau qhov xwm txheej uas lub khw muag khoom yuav khoom qab zib, uas qhia "Rau cov neeg mob ntshav qab zib" - qhov no tsis yog txhua yam ntaub ntawv uas tuaj yeem ntseeg tau. Txhawm rau kom tsis txhob muaj qhov tsis zoo, nws raug nquahu kom kawm qhov muaj pes tsawg leeg lossis sab laj tus kws tshaj lij hauv cov teeb meem no uas yuav qhia cov npe uas tsim nyog.

Yog tias qhov no ua tsis tau, nws raug nquahu kom kuaj xyuas lawv tom qab yuav khoom qab zib ua khoom noj rau cov neeg mob ntshav qab zib. Rau qhov no, ib qho me me ntawm cov khoom noj zoo li no yuav tsum tau noj rau thawj zaug thiab cov ntsuas ntawm cov ntshav qab zib yuav tsum tau txheeb xyuas yam tsis muaj qhov tsis ua tiav. Nws yuav yog qhov tseeb dua los tso pov tseg cov khoom qab zib kom tsawg los hloov lawv cov khoom siav hauv tsev. Nws yog nyob rau hauv rooj plaub no uas yuav muaj kev lav tias tsuas yog lub npe muaj txiaj ntsig zoo thiab muaj txiaj ntsig yuav siv, uas yuav ua rau nws muaj peev xwm los laij tag nrho cov carbohydrates.

Thawj thiab thib ob hom mob ntshav qab zib mellitus yog kab mob uas yuav tsum muaj zaub mov noj kom tsis muaj qhov tsis muaj tseeb. Txwv tsis pub, qhov kev nce siab ntxiv hauv cov ntshav qab zib yog qhov yuav tshwm sim, uas yuav ua rau tsis tsuas yog qhov kev txom nyem ntawm kev noj qab nyob zoo, tab sis kuj tseem muaj cov teeb meem loj ntxiv.

Kev siv tau rau txhua hnub rau ntau hom neeg

Yog tias qee qhov laj thawj nws tau muab tawm kom ntau rau XE tshaj li qhov tau xub thawj, tom qab ntawd koj yuav tsum tos me ntsis tom qab noj mov. Tom qab qhov no, qhov yuav tsum tau siv cov tshuaj insulin tsis txaus, uas yuav ua rau qhov tsis suav tawm hauv qab zib. Qhov teeb meem yog tias hauv txoj kev no nws yog qhov tsis nyiam ua ntau zaus.

Tsis tas li ntawd, nws tsis tuaj yeem lees txais kev tswj hwm ntau dua 14 chav dej ntawm insulin (luv luv) ua ntej siv.

Ntawm kev pom cov piam thaj hauv nruab nrab ntawm cov zaub mov, nws raug nquahu kom koj siv qee yam hauv 1 an QE. Hauv qhov no, yuav tsis muaj kev tswj hwm cov tshuaj insulin thiab ib tus neeg uas muaj ntshav qab zib tau tuaj yeem ntseeg siab 100% hauv kev tswj hwm lawv tus kheej kev noj qab haus huv thiab tshem tawm kev txhim kho ntawm cov teeb meem. Ntxiv rau, cov lus nug yuav tsis tshwm sim txog kev nyeem XE thiab yog vim li cas nws thiaj li tsim nyog hu rau tus kws tshaj lij.

XE lub rooj

Xeem txog DAWB DAWB! THIAB SAIB XYUAS KOJ TUS KHEEJ, KOJ TXHUA TUS KHEEJ PAUB TXOG DIAB?

Sijhawm Txwv: 0

Kev mus los (txoj hauj lwm cov naj npawb xwb)

0 ntawm 7 cov haujlwm tiav

YUAV UA LI CAS PIB? Kuv paub tseeb tias koj! Nws yuav nthuav heev)))

Koj twb dhau txoj kev sim ua ntej lawm. Koj tsis tuaj yeem pib nws ntxiv.

Koj yuav tsum nkag mus lossis sau npe nkag mus txhawm rau pib ntsuas.

Koj yuav tsum ua tiav cov kev xeem hauv qab no los pib qhov no:

Cov lus teb yog: 0 ntawm 7

Koj tau 0 tawm ntawm 0 ntsiab lus (0)

Ua tsaug rau koj lub sijhawm! Nov yog koj tau!

Cov xwm txheej dav dav ntawm ib tus neeg, tus nqi ntawm kev puas tsuaj ntawm nws cov hlab ntsha, lub plawv, raum, pob qij txha, qhov muag, nrog rau kev ceev ntawm cov ntshav ncig thiab kev loj hlob tau, nyob ntawm theem ntawm cov piam thaj hauv cov ntshav ntawm cov ntshav qab zib.

Rau kev tswj hwm txhua hnub ntawm tus nqi ntawm cov nyiaj carbohydrates, cov ntawv qhia zaub mov siv lub npe hu ua chav ua mov ci - XE. Nws tso cai rau koj kom txo tag nrho ntau cov khoom lag luam carbohydrate rau ib qho kev ntsuam xyuas ntau: ntau npaum li cas cov piam thaj yuav nkag rau tib neeg cov ntshav tom qab noj mov. Raws li XE tus nqi rau txhua cov khoom lag luam, cov ntawv qhia noj zaub mov noj qab zib txhua hnub tau muab tso ua ke.

Dab tsi yog XE qhob cij chav ua noj?

Kev siv cov khoom noj khob cij hauv cov khoom suav cov tswv yim tau thov los ntawm German tus kws ntsuas khoom noj khoom haus Karl Noorden thaum ntxov xyoo pua 20th.

Lub khob cij lossis cov chav ua noj carbohydrate yog qhov ntau ntawm cov carbohydrate uas yuav tsum tau siv 2 ntawm insulin rau nws qhov nqus.Tib lub sijhawm, 1 XE nce qab zib los ntawm 2.8 mmol / L.

Ib lub khob cij muaj nyob hauv 10 txog 15 g ntawm carbohydrates zom. Tus nqi pes tsawg ntawm qhov ntsuas, 10 lossis 15 g suab thaj hauv 1 XE, nyob ntawm cov qauv kho mob uas lees paub hauv tebchaws. Piv txwv

• Cov kws kho mob Lavxias ntseeg tias 1XE yog 10-12 g ntawm carbohydrates (10 g - tsis suav cov zaub mov fiber ntau hauv cov khoom lag luam, 12 g - suav nrog fiber ntau),
• hauv Tebchaws Asmeskas, 1XE sib npaug 15 gram ntawm cov suab thaj.

Chav nyob qhob cij yog kwv yees ntxhib. Piv txwv li, ib pob khob cij muaj 10 g suab thaj. Thiab tseem ua ib qho khob cij yog sib npaug ntawm ib lub khob cij 1 cm tuab, txiav los ntawm cov qauv loaf ntawm "cib".

Koj yuav tsum paub tias qhov sib piv ntawm 1XE rau 2 units ntawm insulin kuj tseem yog qhov ntsuas thiab txawv nyob rau lub sijhawm nruab hnub. Txhawm rau yaug tib lub khob cij thaum sawv ntxov, 2 chav dej ntawm insulin xav tau, thaum tav su - 1.5, thiab yav tsaus ntuj - tsuas yog 1.

Ib tug neeg xav tau ntau npaum li cas chav ua mov ci?

Kev ntsuas tus nqi ntawm XE yog siv raws tus neeg lub neej.

• Nrog lub cev ua haujlwm hnyav lossis rov ua kom lub cev hnyav nrog dystrophy, txog 30 XE ib hnub yog tsim nyog.
• Nrog kev ua haujlwm me me thiab ib ce muaj sia hnyav - txog 25 XE ib hnub.
• Nrog sedentary ua hauj lwm - txog 20 XE.
• Rau cov neeg mob ntshav qab zib mellitus - txog 15 XE (qee cov lus qhia kho mob tso cai rau cov neeg mob ntshav qab zib txog 20 XE).
• Nrog Kev rog - txog 10 XE ib hnub.

Feem ntau cov carbohydrates yuav tsum tau noj thaum sawv ntxov. Tus mob ntshav qab zib pom zoo noj fractional tsib zaub mov ib hnub. Qhov no tso cai rau koj kom txo cov piam thaj uas nqus mus rau hauv cov ntshav tom qab txhua pluas noj (cov khoom noj uas muaj cov carbohydrates ntau hauv ib zaug yuav ua rau muaj kev dhia ntawm cov piam thaj hauv cov ntshav).

• Pluas tshais - 4 HE.
• Noj su - 2 XE.
• Noj su - 4-5 XE.
• Khoom txom ncauj - 2 XE.
• Noj hmo - 3-4 XE.
• Ua ntej yuav mus pw - 1-2 XE.

Ob hom khoom noj zoo tau tsim rau cov khoom noj khoom haus ntawm cov ntshav qab zib:

1. kev sib npaug - pom zoo siv 15-20 XE ib hnub. Nws yog cov khoom noj khoom haus zoo sib xws uas tau pom zoo los ntawm cov neeg noj zaub mov zoo thiab cov kws kho mob tau saib xyuas tus kab mob.
2. - pom los ntawm kev ua kom tsis tshua muaj cov carbohydrate ntau, txog li 2 XE ib hnub. Nyob rau tib lub sijhawm, cov lus pom zoo rau kev noj zaub mov kom tsawg-carb kuj yog qhov tshiab. Kev soj ntsuam ntawm cov neeg mob ntawm cov zaub mov noj no qhia tau tias muaj txiaj ntsig zoo thiab txhim kho, tab sis txog tam sim no hom kev noj zaub mov tsis tau lees paub los ntawm cov txiaj ntsig ntawm cov tshuaj.

Noj rau hom 1 thiab ntshav qab zib hom 2: sib txawv

• Ntshav qab zib Hom 1 yog nrog kev puas tsuaj rau beta hlwb, lawv tso tseg tsis tsim cov tshuaj insulin. Nrog rau hom ntshav qab zib hom 1, nws yog ib qho tsim nyog yuav tsum xam cov xE thiab cov koob tshuaj insulin, uas yuav tsum tau txhaj ua ntej noj mov. Tsis tas yuav tswj hwm tus naj npawb ntawm calories thiab txwv kev noj zaub mov muaj calories ntau. Tsuas yog cov zaub mov siab yog txwv (lawv tau nqus sai thiab ua rau cov qab zib nce siab - kua txiv qab, jam, qab zib, ncuav mog qab zib, ncuav mog qab zib).
• Ntshav qab zib Hom 2 tsis yog nrog tus tuag ntawm beta hlwb. Nrog hom 2 tus kab mob, muaj cov beta hlwb, thiab lawv ua haujlwm nrog ntau dhau. Yog li, cov khoom noj muaj txiaj ntsig ntawm hom 2 ntshav qab zib txwv qhov kev nkag los ntawm cov khoom noj carbohydrate kom thiaj li pub cov beta ua cov ntshav tau so ntev ntev thiab txhawb tus neeg mob lub cev poob. Nyob rau hauv cov ntaub ntawv no, ob tus nqi ntawm XE thiab calorie tau suav.

Calorie noj rau ntshav qab zib

Feem ntau cov neeg mob kuaj mob muaj ntshav qab zib hom 2 yog thawj.

85% ntawm ntshav qab zib hom 2 yog chiv los ntawm cov rog ntau dhau. Cov tsub zuj zuj ntawm cov rog provokes qhov kev loj hlob ntawm cov ntshav qab zib nyob rau hauv muaj ib tug muaj keeb muaj keeb. Nyeg, tiv thaiv cov teeb meem. Kev hnyav ua rau tus neeg mob ntshav qab zib nce ntxiv. Yog li, feem ntau cov neeg mob uas mob ntshav qab zib hom 2 yuav tsum tswj tsis tau tsuas yog XE, tab sis kuj muaj cov ntsiab lus ntawm cov khoom siv tsis zoo.

Cov calories ntau ntawm cov zaub mov nws tus kheej tsis cuam tshuam rau cov suab thaj hauv cov ntshav. Yog li ntawd, nrog lub cev hnyav nws tuaj yeem tsis quav ntsej.

Qhov kev noj zaub mov kom tsawg txhua hnub kuj nyob ntawm kev ua neej thiab txawv ntawm 1500 txog 3000 kcal. Yuav xam pes tsawg calories xav tau?

1. Peb txiav txim siab qhov ntsuas ntawm theem pib metabolism (OO) los ntawm tus qauv
   • Rau txiv neej : OO = 66 + hnyav, kg * 13.7 + qhov siab, cm * 5 - hnub nyoog * 6.8.
   • Rau cov poj niam : OO = 655 + qhov hnyav, kg * 9.6 + qhov siab, cm * 1.8 - hnub nyoog * 4.7
2. Tau tus nqi ntawm cov coefficient OO yog khoo los ntawm coefficient ntawm kev ua neej:
   • Muaj kev ua si siab heev - OO * 1.9.
   • Siab ua haujlwm - OO * 1.725.
   • Qhov ua hauj lwm nruab nrab yog OO * 1.55.
   • Kev ua me ntsis - OO * 1,375.
   • Tsawg ua haujlwm - OO * 1.2.
   • Yog tias tsim nyog, ua kom poob phaus, qhov kev ntsuas txhua hnub kom raug txo los ntawm 10-20% ntawm tus nqi ntsuas zoo.

Peb muab ib qho piv txwv. Rau ib tus neeg ua haujlwm hauv chaw ua haujlwm nruab nrab uas hnyav 80 kg, qhov siab txog 170 cm, hnub nyoog 45 xyoos, tus neeg mob ntshav qab zib thiab ua lub neej muaj zog, ua rau cov neeg muaj calorie ntau npaum li 2045 kcal. Yog tias nws mus ntsib cov kis las, tom qab ntawd qhov kev noj zaub mov hauv nws lub cev txhua hnub yuav nce mus rau 2350 kcal. Yog tias nws tsim nyog kom poob ceeb thawj, txhua hnub txo mus rau 1600-1800 kcal.

Raws li qhov no, koj tuaj yeem suav seb muaj pes tsawg calories hauv ib lub bun, cov zaub mov hauv kaus poom, fermented ci mis lossis kua txiv. Tus nqi ntawm cov calories thiab carbohydrates yog qhia hauv 100 g ntawm cov khoom no. Txhawm rau txiav txim siab cov ntsiab lus ntawm cov ncuav lo ntawm lub khob cij lossis pob ntawv ntawm lub ncuav qab zib, koj yuav tsum suav cov ntsiab lus ntawm cov khoom noj uas muaj carbohydrate los ntawm qhov hnyav ntawm pob ntawv.

Peb muab ib qho piv txwv.
Cov pob ntawm cov khoom qab zib uas hnyav 450 g qhia pom tias cov calories ntau ntawm 158 kcal thiab cov ntsiab lus carbohydrate ntawm 2.8 g ib 100 g. Peb suav cov calories ntau rau ib pob hnyav ntawm 450 g.
158 * 450/100 = 711 kcal
Ib yam li ntawd, peb rov qab hais txog cov ntsiab lus carbohydrate hauv pob:
2.8 * 450/100 = 12.6 g lossis 1XE
Ntawd yog, cov khoom tsis tshua muaj carb, tab sis tib lub sij hawm siab-calorie.

Chav nyob qhob cij

Peb muab tus nqi ntawm XE rau kev siv ntau hom zaub mov thiab npaj mov.

*Tsiaj protein (nqaij, ntses) tsis muaj carbohydrates. Yog li ntawd, tus nqi XE hauv nws yog xoom. Qhov tshwj tsis yog cov nqaij tais hauv kev ua noj ntawm cov khoom noj uas muaj cov carbohydrates tau siv ntxiv rau. Piv txwv li, nqaj cij lossis semolina feem ntau ntxiv rau cov nqaij minced.

Cov lus - XE hauv cov khoom tiav thiab cov tais diav

Raws li koj paub, tsuas yog cov khoom noj uas muaj cov khoom noj carbohydrates ntau ntxiv cov ntshav qab zib. Ntawd yog, yog tias koj noj khaub thuas nrog roj, tom qab 30-40 feeb kom cov ntshav qab zib cov ntshav nce siab, thiab qhov no los ntawm khob cij, thiab tsis yog los ntawm butter. Yog tias tib lub qhaub cij tsis kis nrog butter, tab sis nrog zib ntab, tom qab ntawd cov suab thaj yuav nce siab txawm tias ua ntej lawm - hauv 10-15 feeb, thiab tom qab 30-40 feeb yuav muaj ob yoj suab thaj nce ntxiv - twb los ntawm ncuav. Tab sis yog tias los ntawm lub khob cij ua kom cov ntshav qab zib hauv lub siab nce qib ntseeg tau, tom qab ntawd los ntawm zib ntab (lossis qab zib) nws, raws li lawv hais, jumps, uas yog qhov tsis zoo rau tus neeg mob ntshav qab zib. Thiab tag nrho cov no yog vim tias qhob cij belongs rau cov zaub mov carbohydrates qeeb-zom mov, thiab zib ntab thiab qab zib kom nrawm nrog cov khoom.

Yog li, ib tus neeg nyob nrog cov ntshav qab zib sib txawv los ntawm lwm tus neeg nyob rau hauv uas nws yuav tsum tau taug qab cov kev noj zaub mov uas muaj cov carbohydrates, thiab nco ntsoov los ntawm lub plawv uas lawv sai sai thiab uas maj mam nce lawv cov ntshav qab zib.

Tab sis yuav ua li cas li cas los xij txiav txim siab qhov tsim nyog tus nqi ntawm cov khoom muaj carbohydrates? Tom qab tag nrho, txhua tus ntawm lawv yog qhov sib txawv ntawm lawv tus kheej hauv lawv cov khoom muaj txiaj ntsig thiab muaj kev phom sij, muaj pes tsawg leeg, thiab cov ntsiab lus tsis muaj peev xwm. Txhawm rau ntsuas nrog txhua txoj hauv kev hauv tsev, piv txwv li, nrog ib rab diav me me lossis lub khob loj, cov zaub mov tseem ceeb tshaj plaws no tsis yooj yim sua. Nyob rau hauv tib txoj kev, nws yog qhov nyuaj los txiav txim siab qhov yuav tsum tau ntim ntawm cov cai niaj hnub ntawm cov khoom. Txhawm rau ua txoj haujlwm, cov khoom noj khoom haus tau los nrog qee yam ntawm cov chav sib xyaw ua ke - chav ua mov ci, uas tso cai rau koj xav sai sai cov nqi carbohydrate tus nqi ntawm cov khoom.

Cov khoom siv sib txawv tuaj yeem hu nws sib txawv: chav muaj cov hmoov txhuv nplej siab, muaj chav ua noj carbohydrate, hloov pauv, thiab lwm yam. Qhov no tsis hloov cov ntsiab lus, nws yog ib qho thiab tib qho. Lo lus tias "chav ua mov ci" (sau luv luv XE) yog ntau dua. XE tau qhia rau cov neeg mob ntshav qab zib tau txais insulin. Qhov tseeb tiag, nws yog qhov tshwj xeeb tshaj yog rau lawv soj ntsuam txhua hnub ntawm kev noj zaubmov txhua hnub kom haum rau cov tshuaj insulin, yog li muaj kev cuam tshuam rau cov ntshav qab zib cov ntshav siab (hyper- lossis hypoglycemia) yuav tshwm sim. Ua tsaug rau txoj kev txhim kho ntawm lub XE system, cov neeg mob ntshav qab zib tau txais txoj hauv kev los ua daim ntawv qhia zaub mov kom raug, sib tw los hloov qee cov khoom noj uas muaj cov khoom noj carbohydrates nrog lwm tus.

XE - nws zoo li ib qho yooj yim ntawm “ntsuas diav” rau suav cov carbohydrates. Rau ib chav ua mov ci coj 10-12 g ntawm carbohydrate zom. Vim li cas qhob cij? Vim tias nws muaj nyob hauv 1 daim khob cij hnyav 25 g. Qhov no yog qhov zoo tib yam, uas tau los yog tias koj txiav ib phaj 1 cm tuab los ntawm loaf ntawm qhob cij rau hauv daim ntawv ntawm lub cib thiab faib nws ib nrab - raws li qhob cij feem ntau txiav hauv tsev thiab hauv chav noj mov.

Lub XE system yog thoob ntiaj teb, uas tso cai rau cov neeg muaj ntshav qab zib ua kom muaj kev soj ntsuam nrog kev txheeb xyuas ntawm cov nqi ntawm carbohydrate cov khoom los ntawm ib lub teb chaws hauv ntiaj teb.

Hauv cov khoom siv sib txawv muaj cov nuj nqis sib txawv me ntsis rau cov ntsiab lus carbohydrate hauv 1 XE - 10-15 g. Nws yog ib qho tseem ceeb kom paub tias XE yuav tsum tsis txhob qhia cov lej tsis muaj kev txwv, tab sis ua haujlwm pabcuam kom yooj yim suav cov carbohydrates noj hauv zaub mov, uas tso cai rau koj xaiv yuav tsum tau txhaj cov tshuaj insulin. Siv txoj kev siv XE, koj tuaj yeem tso tseg cov zaub mov tsis tu ncua. XE tso cai rau koj los txiav txim siab ntawm cov khoom noj muaj txiaj ntsig tsuas yog muaj kev pab cuam ntawm nrawm, nrog kev pab ntawm cov ntawv ntim uas yooj yim rau kev nkag siab (ib daim, iav, ib daig, ib rab diav, thiab lwm yam), txoj cai ua ntej noj tshais, noj su lossis noj hmo. Tom qab koj paub tias XE ntau npaum li cas koj yuav noj ib pluas noj, los ntawm kev ntsuas koj cov ntshav qab zib ua ntej noj mov, koj tuaj yeem nkag mus rau qhov tsim nyog ntawm cov tshuaj insulin luv luv thiab tom qab ntawd xyuas koj cov ntshav qab zib tom qab noj mov. Qhov no yuav tshem tawm ntau qhov teeb meem ntawm cov tswv yim thiab lub hlwb thiab txuag koj lub sijhawm yav tom ntej.

Ib qho XE, tsis them nyiaj los ntawm cov insulin, zwm rau cov ntshav qab zib kom ntau li ib nrab ntawm 1.5-1.9 mmol / L thiab yuav tsum kwv yees li 1-4 IU ntawm insulin rau kev ua kom nruj, uas tuaj yeem nrhiav tau los ntawm koj tus kheej qhov chaw khaws ntaub ntawv.

Feem ntau, kev paub zoo ntawm XE yog qhov tsim nyog rau cov neeg mob ntshav qab zib hom I, thaum muaj tus mob ntshav qab zib hom II, tus nqi ntawm lub cev txhua hnub thiab kev faib tawm kom yog ntawm kev noj haus carbohydrate rau txhua pluas noj txhua hnub tseem ceeb dua. Tab sis qhov no, rau qhov hloov ceev ntawm qee yam khoom, kev txiav txim siab ntawm tus nqi ntawm XE yuav tsis muaj kev coj ua zoo.

Yog li, txawm hais tias cov koog hu ua "qhob cij", koj tuaj yeem hais qhia nyob rau hauv lawv tsis tsuas yog cov nyiaj ntawm lub khob cij, tab sis kuj tseem muaj lwm cov khoom lag luam uas muaj carbohydrates. Qhov ntxiv yog tias koj tsis tas yuav hnyav! Koj tuaj yeem ntsuas XE nrog tshuaj yej thiab ntxhuav, tsom iav, khob, thiab lwm yam.

Hmoov nplej thiab Hmoov nplej

1 XE muaj nyob hauv 1 tablespoon ntawm hmoov lossis hmoov txhuv nplej siab.

Yog tias koj txiav txim siab ua cov txiv ntoo lossis txiv ntoo nyob hauv tsev, ua cov lus sib piv: piv txwv li, 5 diav hmoov, 2 qe, dej, qab zib.Ntawm tag nrho cov khoom lag luam no, hmoov nplej tsuas muaj XE. Suav pes tsawg pancakes tau ci. Qhov nruab nrab, tsib tau txais, tom qab ntawd ib qho pancake yuav muaj 1 X. Yog tias koj ntxiv qab zib, tsis hloov pauv, rau lub khob noom cookie, tom qab ntawd suav nws.

3 diav ntawm cov pasta siav muaj 2 XE. Cov nplej zom hauv tsev muaj fiber ntau dua li txawv teb, thiab, raws li koj paub, cov khoom noj muaj txiaj ntsig muaj txiaj ntsig zoo rau lub cev.

1 XE yog muaj nyob hauv 2 diav ntawm ib co kua zaub ua noj. Rau tus neeg mob uas muaj hom I mob ntshav qab zib mellitus, hom khaub noom nplej tsis tseem ceeb tshaj nws ntau. Ntawm chav kawm, ib tuj ntawm buckwheat muaj me ntsis cov carbohydrates ntau dua li ib tuj mov, tab sis tsis muaj leej twg noj porridge hauv tons. Tsis pub dhau ib lub phaj, xws li qhov sib txawv yog li tu siab heev uas nws tuaj yeem tsis quav ntsej. Buckwheat tsis yog ib qho zoo dua los sis tsis zoo dua li lwm qhov ntawm cereal. Hauv cov tebchaws uas cov pob tw tsis loj hlob, mov tau pom zoo rau cov neeg mob ntshav qab zib.

Peas, taum thiab lentils raws li tus XE system tuaj yeem xyaum ua raws, txij li 1 XE muaj nyob hauv 7 tbsp. spoons ntawm cov khoom no. Yog tias koj tuaj yeem noj ntau dua 7 tbsp. spoons ntawm taum mog, tom qab ntawd ntxiv 1 XE.

Khoom noj siv mis. Hauv nws lub cev muaj pes tsawg leeg, mis yog qhov sib xyaw ntawm cov rog, cov protein thiab carbohydrates hauv dej. Cov rog tau pom hauv cov roj, qaub cream thiab qab zib hnyav. Cov khoom no tsis muaj XE, vim tias tsis muaj hom carbohydrates. Cov nas nyoos yog tsev cheese, nws kuj tsis muaj XE. Tab sis tshuav whey thiab tag nrho cov mis nyuj muaj cov carbohydrates. Ib khob mis = 1 XE. Mis yuav tsum raug txiav txim siab nyob rau hauv rooj plaub uas muab ntxiv rau lub khob noom cookie lossis taum pauv. Koj tsis tas yuav suav cov butter, qab zib thiab qab zib (tab sis yog tias koj yuav cov qab zib hauv khw, coj lawv mus ze rau mis nyuj).

1 tablespoon ntawm granulated qab zib = 1 XE. Xav txog yog tias koj ntxiv 3-4 daim ua kom zoo zoo rau cov qab zib, thiab lwm yam = 1 XE (siv rau thaum muaj ntshav qab zib tsawg).

Ib feem ntawm kev ua dej qab zib muaj li 1.5-2 XE (65-100 g). Cia peb noj nws cov khoom noj qab zib (uas yog, koj yuav tsum xub noj su lossis zaub xam lav ntawm zaub qhwv, thiab tom qab ntawd - rau khoom qab zib - qab zib). Tom qab ntawd qhov nqus ntawm carbohydrates yuav qeeb qeeb.

Nws yuav tsum nco ntsoov tias cov mis nyuj khov yog zoo dua li txiv hmab txiv ntoo khov, vim nws muaj cov rog ntau dua uas ua rau kom nqus tau cov carbohydrates, thiab cov ntshav qab zib cov ntshav nce ntau qeeb dua. Thiab popsicles yog tsis muaj dab tsi ntau tshaj li cov dej qab zib khov, uas melts ntawm lub siab ceev hauv lub plab thiab sai sai sai, ua rau cov ntshav qab zib ntau ntau. Mis nyuj khov tsis pom zoo nyob rau hauv qhov muaj lub cev nyhav dhau los, vim tias nws yog cov calories ntau.

Rau cov neeg mob uas muaj mob ntshav qab zib hom mellitus, rau cov neeg rog dhau lawm, thiab rau cov neeg uas txawm li cas los xij tsis xav siv sijhawm ua txhua yam kev suav thiab kev ntsuas tus kheej, nws raug nquahu kom tsis suav cov khoom uas muaj cov zom zaub mov carbohydrates los ntawm kev noj haus tas mus li thiab cia lawv tso tseg kom tsis txhob mob ntshav qab zib. xeev.

Nqaij thiab nqaij ntses

Cov khoom no tsis muaj cov roj carbohydrates, yog li lawv tsis tas yuav tsum coj los ntawm XE. Kev xaiv tus account tsuas yog tsim nyog nrog txoj kev ua noj tshwj xeeb. Piv txwv li, thaum ua noj cov nqaij npuav nqaij, mincemeat ntxiv rau lub khob cij hauv cov mis. Ua ntej kib, cutlets yog dov nyob rau hauv breadcrumbs, thiab ntses nyob rau hauv hmoov los yog mov paj (batter). Koj yuav tsum tau xav txog chav ua mov ci ntawm cov khoom xyaw ntxiv.

Berries thiab txiv hmab txiv ntoo

1 XE muaj:

• hauv txiv kab ntxwv qaub ib nrab, txiv tsawb, pob kws,
• ib qho kua txiv kab ntxwv, txiv kab ntxwv, txiv duaj, ib pear, persimmon,
• peb kab npauj yaig
• hlais ib lub txiv ntseej, txiv puv luj, txiv ntseej,
• peb mus rau plaub apricots lossis plums.

Cov txiv hmab txiv ntoo me me yog suav tias yog tshuaj yej sau tsis muaj xaub: txiv pos nphuab, txiv ntoo, txiv ntoo qab zib - ib hom = 1 XE. Cov txiv ntoo me tshaj plaws: cov txiv pos, txiv pos nphuab, blueberries, blueberries, lingonberries, currants, blackberries, thiab lwm yam - ib khob txiv ntseej = 1 XE. Cov txiv kab ntxwv muaj ib qho tseem ceeb ntawm cov carbohydrates, raws li qhov no 3-4 txiv hmab loj - qhov no yog 1 XE. Cov txiv no zoo dua rau kev noj nrog cov piam thaj (ntshav qab zib tsawg).

Yog tias koj cov txiv hmab txiv ntoo qhuav, tom qab ntawd nco ntsoov tias tsuas yog dej yuav ua rau evaporation, thiab tus nqi ntawm cov carbohydrates tsis pauv. Yog li ntawd, hauv cov txiv ntoo ziab, XE yuav tsum tau txiav txim siab thiab.

Qhov Ntsuas 1 XE muaj nyob hauv:

• 1/3 khob kua txiv txiv hmab txiv ntoo (yog li ntawd, nws yuav tsum haus cawv nkaus xwb tsis muaj suab thaj)
• 1 khob kvass los yog npias
• 1/2 khob kua kua txiv.

Cov ntxhia dej thiab kua qab zib tsis muaj cov XE. Tab sis cov qab zib zoo tib yam dej qab zib thiab cov kua txiv qaub yuav tsum txiav txim siab. Cov dej cawv tsis suav nrog hauv kev faib tawm ntawm cov khob cij. Lawv mob siab rau ib kem tshooj ntawm cov kab mob ntshav qab zib.

Lwm cov khoom lag luam

Koj tuaj yeem txiav txim siab XE npaum li cas hauv ib qho khoom lag luam hauv khw. Yuav ua li cas? Saib ntawm pob, nws tas qhia qhov ntau ntawm cov protein, rog thiab carbohydrates hauv 100 g ntawm cov khoom. Piv txwv li, 100 g ntawm yogurt muaj 11.38 g ntawm carbohydrates, uas kwv yees sib haum rau 1 XE (peb paub tias 12 g ntawm carbohydrates = 1 XE). Hauv ib pob ntawm yogurt (125 g) peb tau txais 1.2-1.3 XE, feem.

Cov ntxhuav zoo li no yuav luag txhua cov khoom lag luam khoom noj, uas txhais tau tias koj tuaj yeem nrhiav cov ntsiab lus ntawm XE rau hauv ib qho khoom lag luam uas tsis tau paub dua.

Lub rooj tshwj xeeb ntawm cov chav ua mov ci tau tsim (saib hauv qab), hauv cov khoom lag luam tshwj xeeb tau ntxiv nyob ntawm cov ntsiab lus ntawm carbohydrates hauv lawv hais txog XE.

XE system, zoo li txhua yam XE ua kom zoo, nws muaj qhov tsis zoo: xaiv cov khoom noj raws li XE ib leeg tsis yog ib qho yooj yim, vim txhua qhov tseem ceeb ntawm cov zaub mov yuav tsum siv rau hauv kev noj haus: carbohydrates, protein, nqaijrog, vitamins, thiab microelements. Cov kws kho mob pom zoo kom faib cov khoom noj txhua hnub hauv caloric ntawm cov zaub mov los ntawm qhov tshwj xeeb ntawm cov khoom tseem ceeb: 50-60% carbohydrates, 25-30% rog thiab cov nqaijrog 15-20%.

Koj tsis tas yuav xam tshwj cov protein, rog thiab calories ntau.Tsuas yog sim noj zaub mov roj thiab roj tsawg li ua tau thiab nqaij ntawm zaub thiab txiv hmab txiv ntoo thiab nco ntsoov txiav txim siab cov nyiaj ntawm carbohydrate zom.

Txij li 10 txog 30 XE ib hnub yuav tsum nkag mus rau tib neeg lub cev, nyob ntawm seb yam kev ua si, muaj hnub nyoog thiab lub cev hnyav (saib cov lus hauv qab).

Tag nrho cov carbohydrates uas nkag rau hauv lub cev yuav tsum tau faib kom raug thaum nruab hnub raws li cov zaub mov noj raws li cov koob tshuaj insulin thiab kev tawm dag zog. Hauv qhov no, feem ntau ntawm cov zaub mov uas muaj cov carbohydrate yuav tsum nyob hauv thawj ib nrab ntawm ib hnub. Piv txwv li, coj ib tug txiv neej hluas nrog tus mob ntshav qab zib hom ntshav qab zib mellitus, lub cev nyhav, ua haujlwm hauv computer, thiab taug kev ntau heev txhua hnub thiab mus xyuas pas dej 2 zaug hauv ib lub lis piam, uas yog, lub cev. Raws li lub rooj, nws xav tau 17 XE ib hnub, uas yuav tsum tau faib raws li hauv qab no rau rau pluas noj rau ib hnub: rau noj tshais, noj su thiab noj hmo, kwv yees li 25-30% ntawm tag nrho cov calories ntau (uas yog, 3-5 XE) yuav tsum, rau cov khoom noj txom ncauj - seem 10 -15% (i.e. 1-2 XE). Kev faib khoom noj ntawm cov khoom noj yog nyob ntawm cov kev siv tshuaj insulin tshwj xeeb, tab sis muaj qee qhov, qhov ntau ntawm cov carbohydrates yuav tsum tsis pub tshaj 7 XE rau 1 pluas noj.

Nws yuav tsum nco ntsoov tias cov carbohydrates yuav tsum tau sawv cev tsuas yog los ntawm cov hmoov tshauv, uas yog, 14-15 chav nyob qhob cij yuav tsum yog los ntawm khob cij, cereal thiab zaub, thiab tsis ntau dua 2 XE los ntawm cov txiv hmab txiv ntoo. Cov suab thaj yooj yim yuav tsum suav nrog tsis ntau tshaj li 1/3 ntawm tag nrho cov nyiaj carbohydrates, ntawm cov dej haus uas muaj suab thaj yuav tsum tsis pub ntau tshaj 50 grams.

Chav Nyob Khob Cij ntawm McDonald's

Rau cov neeg uas noj lossis nyuam qhuav noj khoom txom ncauj ntawm McDonald's, peb kuj muab lub rooj XE uas muaj nyob hauv cov ntawv qhia zaub mov ntawm lub chaw haujlwm no:

Nrog tus mob ntshav qab zib hom 1, nws yog ib qho tseem ceeb kom paub txog yam tshuaj insulin twg thiaj yuav tau txais tom qab noj mov. Tus neeg mob yuav tsum tau soj ntsuam cov zaub mov tsis tu ncua, xyuas seb ib qho khoom lag luam puas tsim nyog rau cov khoom noj khoom haus hauv qhov ncauj mob nrawm. Kev saib xyuas tshwj xeeb yuav tsum tau coj los thaum suav qhov kev suav ntawm "ultrashort" thiab "luv" insulin rau kev txhaj tshuaj ua ntej noj mov.

Lub khob cij khoom qab zib yog cov kab ke ua tsaug uas nws yooj yim los xam ntau npaum li cas carbohydrate los nrog zaub mov. Cov ntxhuav tshwj xeeb muaj cov npe ntawm cov khoom thiab ntim lossis ntau npaum li cas rau 1 XE.

Cov ntaub ntawv dav dav

Ib chav ua mov ci sib xws rau 10 txog 12 g ntawm carbohydrates uas lub cev nthuav tawm. Hauv tebchaws Asmeskas, 1 XE yog 15 g ntawm carbohydrates. Lub npe "qhob cij" chav tsev yog tsis yog lam tau lam ua: tus qauv - cov ntsiab lus carbohydrate ntawm 25 g ntawm qhob cij - yog ib daig kwv yees li 1 cm tuab, muab faib ua ob ntu.

Cov txiag ntawm cov khob cij yog siv thoob plaws ntiaj teb. Nws yooj yim rau cov neeg mob ntshav qab zib los ntawm txawv teb chaws los laij cov zaub mov carbohydrates rau ib pluag noj.

Kev siv tus txheej txheem thoob ntiaj teb XE tshem tawm txoj kev ntxhov siab ntawm kev ntsuas cov zaub mov ua ntej noj mov: txhua yam khoom muaj qhov ntau ntawm XE rau qee qhov hnyav. Piv txwv li, 1 XE yog khob mis, 90 g ntawm walnuts, 10 g suab thaj, 1 nruab nrab persimmon.

Tus nqi ntawm cov carbohydrates ntau dua (hais txog chav ua mov ci) cov neeg mob ntshav qab zib yuav tau txais thaum lub sijhawm noj mov tom ntej, qhov feem ntau ntawm cov insulin rau "them rov qab" cov theem ntawm postprandial. Tus neeg mob ntau qhov txiav txim siab saib xyuas XE rau ib yam khoom,qhov qis dua qhov kev pheej hmoo ntawm cov piam thaj surges.

Txhawm rau ntsuas cov ntsuas, tiv thaiv kev kub ntxhov hyperglycemic, koj kuj yuav tsum paub GI lossis. Qhov ntsuas yog xav tau kom nkag siab txog sai npaum li cas cov piam thaj hauv ntshav tuaj yeem nce siab thaum noj hom zaub mov xaiv. Cov npe nrog “yoo” carbohydrates ntawm cov muaj txiaj ntsig kev noj qab haus huv muaj qhov siab GI, nrog cov “qeeb” carbohydrates lawv muaj glycemic index qis thiab nruab nrab.

Hauv cov teb chaws sib txawv, 1 XE muaj qee qhov sib txawv hauv kev tsim qauv: "carbohydrate" lossis "hmoov txhuv nplej siab", tab sis qhov tseeb no tsis cuam tshuam qhov ntau ntawm carbohydrates rau tus nqi txheem.

Dab tsi yog XE lub rooj rau?

Nrog rau cov tshuaj insulin-tiv thaiv ntshav qab zib hom 1, cov neeg mob ntsib ntau yam kev nyuaj hauv kev los sau cov khoom noj noj haus zoo. Rau ntau, kev noj mov hloov mus rau hauv kev tsim txom: koj yuav tsum paub dab tsi cov zaub mov cuam tshuam rau qib, ntau npaum li cas ntawm ib qho khoom koj tuaj yeem noj. Koj yuav tsum tau ua tshwj xeeb tshaj yog nrog cov nyiaj ntawm carbohydrates.

Lub ntsiab txhais ntawm cov khob cij rau txhua hom zaub mov ua rau koj noj kom zoo, kom tsis txhob muaj cov ntshav qab zib cov ntshav nce ntxiv. Nws yog txaus kom saib lub rooj kom sai xam seb ntau npaum li cas ntawm cov nyiaj carbohydrates lub cev tau txais nyob rau hauv pluas su lossis noj tshais. Ib qho XE tshwj xeeb tso cai rau koj xaiv cov khoom noj kom zoo tshaj plaws tsis muaj ntau tshaj qhov niaj hnub noj ntawm cov carbohydrates.

Lus Cim! Thaum txiav txim siab rau chav ua mov ci, hom kev kho cua sov thiab hom kev ua noj yuav tsum tau muab rau hauv tus account. Nqaij ntses tsis muaj carbohydrates, hloov dua siab tshiab rau XE yog tsis tsim nyog, tab sis ib daim pollock, txhoov hauv cov hmoov nplej thiab kib me ntsis hauv cov roj zaub, yuav tsum coj mus rau hauv tus account thaum xam xyuas cov nyiaj carbohydrates. Qhov xwm txheej zoo tib yam nrog cutlets: kev sib xyaw ntawm nqaij nyug nrog nqaij npuas, hmoov nplej, ib qho me me ntawm lub khob cij xav tau kev suav nyiaj ntawm carbohydrates raws li rooj XE, txawm tias siv cov txheej txheem ua noj ua haus.

Koj tau txais pes tsawg lub khob ua ib hnub

Cov qauv kev cai XE tsis muaj nyob. Thaum xaiv cov khoom noj zoo tshaj plaws ntawm carbohydrates thiab tag nrho cov zaub mov, nws yog ib qho tseem ceeb uas yuav tsum xav txog:

• hnub nyoog (hauv cov neeg laus dua, cov metabolism hauv qeeb qeeb dua)
• kev ua neej zoo (ua kom qoj ib ce los sis qoj ib ce),
• qab zib theem (mob heev),
• qhov kuaj pom lossis tsis muaj cov phaus ntxiv (nrog cov rog rog, XE tus qauv txo qis dua).

Txo tus nqi ntawm lub cev hnyav:

• nrog sedentary ua hauj lwm - txog 15 XE,
• nrog kev ua haujlwm siab - mus txog 30 XE.

Txwv tus ntsuas rau kev rog:

• nrog kev qoj ib ce tsis txaus, kev ua kom tsaug zog - los ntawm 10 txog 13 XE,
• hnyav lub cev hnyav - txog 25 XE,
• qoj ib ce muaj zog - nce txog 17 XE.

Ntau tus kws kho mob pom zoo kom muaj qhov sib luag, tab sis noj tsawg-carb. Lub ntsiab caveat - tus naj npawb ntawm cov khob cij chav nrog cov kauj ruam rau kev noj zaub mov noj yog txo kom tsawg li 2.5-3 XE. Nrog txoj kab ke no, tib lub sijhawm, tus neeg mob tau txais los ntawm 0.7 mus rau 1 chav tsev qhob cij. Nrog rau ib qho me me ntawm cov carbohydrates, tus neeg mob noj ntau zaub, nqaij ntshiv, ntses tsis muaj roj, txiv hmab txiv ntoo, zaub ntsuab. Kev sib xyaw ua ke ntawm cov protein nrog cov vitamins thiab zaub mov ua rog muab lub cev nrog lub zog thiab kev xav tau ntawm lub cev. Ntau tus neeg mob ntshav qab zib uas siv cov zaub mov tsis muaj carb zoo qhia txog kev txo cov piam thaj tom qab ib lim piam hauv cov ntshav ntsuas cov ntshav qabzib thiab hauv chav kuaj ntshav ntawm lub tsev kho mob. Nws yog ib qho tseem ceeb kom muaj cov nplaum pleev hauv tsev los saib xyuas cov kua nyeem hauv qab txhua lub sijhawm.

Mus rau qhov chaw nyob thiab saib lub rooj ntawm iodine-nplua nuj zaub mov rau cov thyroid caj pas.

Cereals, nplej zom, qos yaj ywm

Dej Haus, Cov Kua Txiv

Xam thiab siv XE

Tus neeg mob ntshav qab zib xav tau suav cov khob cij nws thiaj li yuav suav tau qhov tseeb ntawm cov tshuaj insulin. Qhov ntau carbohydrates koj yuav tsum haus, qhov ntau dua qhov tshuaj ntawm lub cev. Yog xav paub tseeb 1 noj XE, 1.4 U ntawm insulin luv yeeb yam xav tau.

Tab sis feem ntau cov khob cij xam tau suav raws li lub rooj npaj txhij, uas tsis yog ib qho yooj yim, vim tias ib tus neeg yuav tsum noj cov zaub mov muaj protein ntau, rog, zaub mov, vitamins, yog li, cov kws tshaj lij qhia tswv yim npaj cov calories txhua hnub los ntawm kev nqus ntawm cov zaub mov tseem ceeb noj: 50 - 60% - carbohydrates, 25-30% rau cov rog rog, 15-20% rau cov protein.

Txog 10-30 XE yuav tsum tau xa mus rau cov ntshav qab zib ib hnub twg, tus nqi ncaj qha nyob ntawm lub hnub nyoog, qhov hnyav, hom kev tawm dag zog.

Yuav luag cov zaub mov uas muaj carbohydrate feem ntau yuav xa tawm thaum sawv ntxov; cov zaub mov sib cais yuav tsum nyob ntawm qhov kev npaj tshuaj insulin. Nyob rau hauv txhua rooj plaub, ntau dua 7 XE yuav tsum tsis txhob tuaj nyob hauv ib pluag mov.

Cov roj uas tau txais yuav tsum tau yog yuav tsum muaj cov hmoov nplej (cov zaub mov, mov ci, zaub) - 15 XE, txiv hmab txiv ntoo, cov txiv pos yuav tsum tsis pub ntau tshaj 2 ntu. Rau cov carbohydrates yooj yim, tsis ntau dua li 1/3 ntawm tag nrho. Nrog ib qho ntshav ntawm cov piam thaj ntawm cov zaub mov tseem ceeb, koj tuaj yeem siv cov khoom lag luam uas muaj 1 ntu.

Glycemic Khoom Taw Qhia

Nrog ntshav qab zib, nws tsis yog tsuas yog muaj cov carbohydrates hauv ib yam khoom uas muaj teeb meem, tab sis kuj yuav ua li cas sai lawv nqus thiab nkag mus rau cov ntshav. Lub smoother carbohydrate yog kev zom, qhov tsawg yog qhov nce ntawm cov piam thaj hauv ntshav.

GI (glycemic Performance index) yog qhov coefficient ntawm kis ntawm ntau yam khoom noj khoom haus rau cov ntshav cov ntshav hauv lub cev. Cov khoom lag luam nrog lub siab glycemic Performance index (qab zib, qab zib, qab zib haus, khaws cia) yuav tsum tau cais tawm ntawm koj cov ntawv qhia zaub mov. Tso cai rau siv tsuas yog 1-2 xE khoom qab zib kom tsis txhob muaj ntshav qab zib.

Chav Nyob Mov ci - Cov no yog cov koog ntawm kev noj haus carbohydrate rau cov neeg mob ntshav qab zib. Cov khob cij ua dab tsi thiab dab tsi yog dab tsi rau lawv? Caw tawm lwm qhov chaw dawb hauv peb qhov kev paub txog cov ntshav qab zib hauv tsab xov xwm no. Noj qab haus huv rau txhua tus! Kuv txiav txim siab hnub no los tham txog chav ua mov txawv, hais txog ntau yam uas tau hnov, tab sis tsis yog txhua tus paub nws yog dab tsi. Kuv yuav tsis zais, thaum ntxov txawm rau kuv nws yog lub hav zoov ntom ntom. Tab sis txhua yam poob rau hauv qhov chaw dhau sijhawm. Ib zaug ntxiv kuv ntseeg tias txhua yam los nrog kev paub.

Yog li, cov khob cij feem ntau yog siv los ntawm cov neeg mob ntshav qab zib hom 1, tab sis qhov no tsis txhais tau tias lawv tsis tuaj yeem siv los ntawm cov neeg mob ntshav qab zib hom 2. Hauv cov lus yooj yooj yim, chav ua qhob cij yog tus qauv rau kev ntsuas tus nqi ntawm carbohydrates noj. Luv luv, qhov ntsuas no tseem hu ua XE.

Yuav pib nrog, txhua cov khoom muaj cov rog, protein, carbohydrates thiab ballast yam, uas, piv txwv li, suav nrog fiber. Rau cov neeg mob ntshav qab zib, ib qho tseem ceeb yog qhov tseem ceeb - carbohydrates, uas ncaj qha nce ntshav qab zib. Cov nqaijrog thiab cov rog rog kuj tuaj yeem nce qib qab zib, txij li lawv yog cov substrates rau cov hluavtaws cov khoom noj uas twb tau dhau los hauv lub cev lawm. Tab sis cov txheej txheem no ntev thiab nyob rau qee cov neeg mob nws tsis txawv, tshwj xeeb yog rau menyuam yaus. Txawm hais tias tsis yog txhua tus yuav xav li ntawd, thiab qee zaum kuv yuav qhia koj txog nws, yog li ntawd

Vim li cas thiaj tsim cov qhob cij khob cij

Chav tsev no hu ua mov ci vim nws ntsuas los ntawm qee qhov ntim ntawm lub ncuav. 1 XE muaj 10-12 g ntawm carbohydrates.Nws yog 10-12 g ntawm carbohydrates muaj nyob hauv ib nrab ntawm ib daim khob cij txiav mus rau hauv qhov dav 1 cm los ntawm tus qauv loaf. Yog tias koj pib siv cov khob cij qhob cij, tom qab ntawd kuv qhia koj kom txiav txim siab cov khoom noj hauv carbohydrates: 10 lossis 12 grams. Kuv coj 10 grams hauv 1 XE, nws zoo li rau kuv, nws yooj yim suav. Yog li, ib qho khoom lag luam muaj cov carbohydrates tuaj yeem ntsuas hauv cov khob cij. Piv txwv li, 15 g ntawm ib cereal yog 1 XE, lossis 100 g ntawm kua kuj yog 1 XE.

Yuav ua li cas los xam pes tsawg XE hauv ib qho khoom lag luam? Yooj yim heev. Txhua lub ntim khoom lag luam muaj cov ntaub ntawv ntawm cov lus qhia. Nws qhia ntau npaum li cas cov carbohydrates, cov rog thiab cov protein yog muaj nyob hauv 100 g ntawm cov khoom no. Piv txwv li, nqa ib pob mov nrog cov mov ci, nws hais tias 100 g muaj 51.9 carbohydrates. Peb ua txoj kev faib ua feem:

100 g ntawm cov khoom - 51.9 g ntawm carbohydrates

X kem khoom - 10 g ntawm carbohydrates (i.e. 1 XE)

Nws hloov tawm tias (100 * 10) / 51.9 = 19.2, uas yog, 10,2 gram ntawm cov khob cij muaj nyob hauv 19,2 g. carbohydrates lossis 1 XE. Kuv twb tau siv coj txoj hauv kev no: Kuv faib 1000 los ntawm qhov ntau ntawm carbohydrates ntawm cov khoom no hauv 100 g, thiab nws hloov tawm ntau npaum li koj xav tau coj cov khoom kom nws muaj 1 XE.

Muaj twb tau npaj ntau lub rooj, uas qhia tus nqi ntawm cov zaub mov nyob hauv ib rab diav, tsom iav, tej daim, thiab lwm yam, muaj 1 tus XE. Tab sis cov nuj nqis no tsis muaj tseeb, qhia tau. Yog li no, kuv suav pes tsawg lub chav rau txhua cov khoom. Kuv yuav suav koj xav tau ntau npaum li cas koj thiaj nqa tau cov khoom, thiab nws hnyav rau ntawm kev ua zaub mov noj. Kuv yuav tsum tau muab rau tus menyuam 0.5 XE txiv apples, piv txwv li, Kuv ntsuas ntawm qhov ntsuas ntawm 50 g. Koj tuaj yeem pom ntau cov ntxhuav zoo li no, tab sis kuv nyiam qhov no thiab kuv xav kom koj rub.

Chav Nyob Khob Cij Suav Qhov Rooj (XE)

1 CHAV NYOB TEB CHAWS = 10-12 g ntawm carbohydrates

* Raw. Hauv daim foos 1 XE = 2-4 tbsp. dia cov khoom (50 g) nyob ntawm cov khoom ntawm cov khoom.

* 1 tbsp. ib rab diav ntawm zaub mov nyoos. Hauv daim foos 1 XE = 2 tbsp. dia khoom (50 g).

Cov ntoo thiab cov tawv (nrog cov tawv ntoo thiab tawv nqaij)

1 XE = tus nqi ntawm cov khoom hauv grams

1 loj

1 daim (hla ntu)

1 daim nruab nrab

1/2 pieces, nruab nrab

7 dia

12 daim, me me

1 daim nruab nrab

1/2 loj

1 daim me

8 diav

1 loj

10 daim, nruab nrab

1 daim me

2-3 daim, nruab nrab

1 daim nruab nrab

3-4 daim, me me

1/2 pieces, nruab nrab

Blueberries, dub currants

* 6-8 Kos duab. dia ntawm berries, xws li raspberries, currants, lwm yam zoo li, sib xws rau txog 1 khob (1 tshuaj yej khob) ntawm cov berries. Txog 100 ml ntawm kua txiv (yam uas tsis muaj qab zib ntxiv, 100% kua txiv ntuj) muaj li 10 g ntawm carbohydrates.

Nws yuav zoo li koj tias nws yog dreary thiab nyuaj. Qhov no yog li ntawd thaum xub thawj, thiab tom qab ob peb hnub ntawm kev cob qhia tsis tu ncua, koj pib nco, thiab koj tsis tas yuav suav, tab sis tsuas yog hnyav qee qhov khoom noj ntawm cov nplai. Tom qab tag nrho, peb pib haus tib lub teeb ntawm cov khoom. Koj muaj peev xwm txawm tsim lub rooj zoo li no ntawm cov khoom lag luam koj tus kheej.

Cov qhob cij ua dab tsi?

Yog li, nws hloov tawm tias txhua tus nws muaj nws cov koob tshuaj ntawm cov tshuaj insulin, tab sis kwv yees qhov coefficient yuav raug suav. Yuav ua li cas cov coefficient no yog thiab yuav ua li cas los xam nws, kuv yuav qhia hauv lwm tsab xov xwm, uas yuav tau mob siab rau kev xaiv ntawm koob tshuaj insulin. Tsis tas li, chav nyob qhob cij pub rau peb kwv yees ntau npaum li cas peb haus carbohydrates ntawm ib pluas noj thiab nruab hnub.

Yog tias koj muaj ntshav qab zib, qhov no tsis txhais tau hais tias peb yuav tsum ua kom tiav kiag li ntawm peb tus kheej ntawm carbohydrates, vim hais tias peb xav tau lawv nyob rau hauv kev txiav txim rau lub cev tau txais lub zog rau lub neej. Yog tias peb, ntawm qhov tsis sib xws, overeat carbohydrates, ces kev paub ntawm XE yuav tsis ua mob rau peb txhua lub sijhawm. Txhua lub hnub nyoog muaj nws tus kheej cov kev txwv hauv kev ua kom muaj carbohydrate.

Hauv qab no Kuv muab ib lub rooj qhia uas pom tias lub hnub nyoog ntau npaum li cas carbohydrates yuav tsum tau noj rau hauv chav ua mov ci.

Yog li, rau cov neeg muaj mob ntshav qab zib hom 2 uas tsis tau txais insulin, suav cov khob cij yuav tsum paub yog tias koj noj ntau dhau carbohydrates. Thiab yog tias yog, tom qab ntawd koj yuav tsum txo qis kev noj haus rau lub hnub nyoog ib txwm coj mus rau hauv tus account lub cev qhov hnyav.

Piv txwv, nrog ntshav qab zib hom 1, txhua yam muaj tseeb.Yuav ua li cas nrog hom 2 ntshav qab zib? Xws li koj twb tau xam koj cov zaub mov noj ntau npaum li cas thaum nruab hnub, thiab tus lej no nce siab dua li qub, thiab qab zib tsis zoo heev. Yuav siv cov kev paub no hauv kev coj ua li cas? Ntawm no koj tuaj yeem tsuas "ua si ncig" nrog tus nqi ntawm carbohydrates, pib txo lawv lossis hloov lawv nrog cov khoom lag luam nrog qis glycemic index. Los ntawm txoj kev, Kuv twb sau txog glycemic Performance index thiab txawm ua rau nws muaj peev xwm rub lub rooj hauv kab lus. Koj tuaj yeem, tau kawg, xav txog nws li khoom noj, txiav cij los ntawm qhov muag, thiab lwm yam, tab sis qhov txiaj ntsig yuav tsis raug, qhov ntau tau txiav tawm hnub no, thiab tag kis nws yuav txawv.

Txhua yam yog qhov tseeb nyob ntawd. Koj tau 25 XE ib hnub, tshem 5 XE thiab pom tias yuav muaj dab tsi tshwm sim, tab sis tsis tshwm sim tam sim ntawd, tab sis tsis pub dhau ob peb hnub. Hauv qhov no, tsis txhob hloov txoj kev coj ntawm kev siv dag zog thiab noj tshuaj.

Nws zoo nkaus li yog txhua yam uas kuv xav hais txog txog cov qhob cij. Kuv sim piav qhia koj txog lawv nrog kuv tus ntiv tes, tab sis yog tias koj tsis nkag siab qee yam, ces nug hauv cov lus. Kuv xav paub koj lub tswv yim hais txog ntawm tsab xov xwm. Cov kev paub no puas muaj txiaj ntsig rau koj? Koj puas yuav siv tau yav tom ntej?

Raws li koj paub, tsuas yog cov khoom noj uas muaj cov khoom noj carbohydrates ntau ntxiv cov ntshav qab zib. Ntawd yog, yog tias koj noj khaub thuas nrog roj, tom qab 30-40 feeb kom cov ntshav qab zib cov ntshav nce siab, thiab qhov no los ntawm khob cij, thiab tsis yog los ntawm butter. Yog tias tib lub qhaub cij tsis kis nrog butter, tab sis nrog zib ntab, tom qab ntawd cov suab thaj yuav nce siab txawm tias ua ntej lawm - hauv 10-15 feeb, thiab tom qab 30-40 feeb yuav muaj ob yoj suab thaj nce ntxiv - twb los ntawm ncuav. Tab sis yog tias los ntawm lub khob cij ua kom cov ntshav qab zib hauv lub siab nce qib ntseeg tau, tom qab ntawd los ntawm zib ntab (lossis qab zib) nws, raws li lawv hais, jumps, uas yog qhov tsis zoo rau tus neeg mob ntshav qab zib. Thiab tag nrho cov no yog vim tias qhob cij belongs rau cov zaub mov carbohydrates qeeb-zom mov, thiab zib ntab thiab qab zib kom nrawm nrog cov khoom.

Yog li, ib tus neeg nyob nrog cov ntshav qab zib sib txawv los ntawm lwm tus neeg nyob rau hauv uas nws yuav tsum tau taug qab cov kev noj zaub mov uas muaj cov carbohydrates, thiab nco ntsoov los ntawm lub plawv uas lawv sai sai thiab uas maj mam nce lawv cov ntshav qab zib.

Tab sis yuav ua li cas li cas los xij txiav txim siab qhov tsim nyog tus nqi ntawm cov khoom muaj carbohydrates? Tom qab tag nrho, txhua tus ntawm lawv yog qhov sib txawv ntawm lawv tus kheej hauv lawv cov khoom muaj txiaj ntsig thiab muaj kev phom sij, muaj pes tsawg leeg, thiab cov ntsiab lus tsis muaj peev xwm. Txhawm rau ntsuas nrog txhua txoj hauv kev hauv tsev, piv txwv li, nrog ib rab diav me me lossis lub khob loj, cov zaub mov tseem ceeb tshaj plaws no tsis yooj yim sua. Nyob rau hauv tib txoj kev, nws yog qhov nyuaj los txiav txim siab qhov yuav tsum tau ntim ntawm cov cai niaj hnub ntawm cov khoom. Txhawm rau ua txoj haujlwm, cov khoom noj khoom haus tau los nrog qee yam ntawm cov chav sib xyaw ua ke - chav ua mov ci, uas tso cai rau koj xav sai sai cov nqi carbohydrate tus nqi ntawm cov khoom.

Cov khoom siv sib txawv tuaj yeem hu nws sib txawv: chav muaj cov hmoov txhuv nplej siab, muaj chav ua noj carbohydrate, hloov pauv, thiab lwm yam. Qhov no tsis hloov cov ntsiab lus, nws yog ib qho thiab tib qho. Lo lus tias "chav ua mov ci" (sau luv luv XE) yog ntau dua. XE tau qhia rau cov neeg mob ntshav qab zib tau txais insulin. Qhov tseeb tiag, nws yog qhov tshwj xeeb tshaj yog rau lawv soj ntsuam txhua hnub ntawm kev noj zaubmov txhua hnub kom haum rau cov tshuaj insulin, yog li muaj kev cuam tshuam rau cov ntshav qab zib cov ntshav siab (hyper- lossis hypoglycemia) yuav tshwm sim. Ua tsaug rau txoj kev txhim kho ntawm lub XE system, cov neeg mob ntshav qab zib tau txais txoj hauv kev los ua daim ntawv qhia zaub mov kom raug, sib tw los hloov qee cov khoom noj uas muaj cov khoom noj carbohydrates nrog lwm tus.

XE - nws zoo li ib qho yooj yim ntawm “ntsuas diav” rau suav cov carbohydrates. Rau ib chav ua mov ci coj 10-12 g ntawm carbohydrate zom. Vim li cas qhob cij? Vim tias nws muaj nyob hauv 1 daim khob cij hnyav 25 g. Qhov no yog qhov zoo tib yam, uas tau los yog tias koj txiav ib phaj 1 cm tuab los ntawm loaf ntawm qhob cij rau hauv daim ntawv ntawm lub cib thiab faib nws ib nrab - raws li qhob cij feem ntau txiav hauv tsev thiab hauv chav noj mov.

Lub XE system yog thoob ntiaj teb, uas tso cai rau cov neeg muaj ntshav qab zib ua kom muaj kev soj ntsuam nrog kev txheeb xyuas ntawm cov nqi ntawm carbohydrate cov khoom los ntawm ib lub teb chaws hauv ntiaj teb.

Hauv cov khoom siv sib txawv muaj cov nuj nqis sib txawv me ntsis rau cov ntsiab lus carbohydrate hauv 1 XE - 10-15 g.Nws yog ib qho tseem ceeb kom paub tias XE yuav tsum tsis txhob qhia ib qho lej uas tau hais tseg, tab sis ua haujlwm pabcuam kom yooj yim suav cov carbohydrates noj hauv zaub mov, uas ua rau koj xaiv cov koob xav tau ntawm insulin. Siv txoj kev siv XE, koj tuaj yeem tso tseg cov zaub mov tsis tu ncua. XE tso cai rau koj los txiav txim siab ntawm cov khoom noj muaj txiaj ntsig tsuas yog muaj kev pab cuam ntawm nrawm, nrog kev pab ntawm cov ntawv ntim uas yooj yim rau kev nkag siab (ib daim, iav, ib daig, ib rab diav, thiab lwm yam), txoj cai ua ntej noj tshais, noj su lossis noj hmo. Tom qab koj paub tias XE ntau npaum li cas koj yuav noj ib pluas noj, los ntawm kev ntsuas koj cov ntshav qab zib ua ntej noj mov, koj tuaj yeem nkag mus rau qhov tsim nyog ntawm cov tshuaj insulin luv luv thiab tom qab ntawd xyuas koj cov ntshav qab zib tom qab noj mov. Qhov no yuav tshem tawm ntau qhov teeb meem ntawm cov tswv yim thiab lub hlwb thiab txuag koj lub sijhawm yav tom ntej.

Ib qho XE, tsis them nyiaj los ntawm cov insulin, zwm rau cov ntshav qab zib kom ntau li ib nrab ntawm 1.5-1.9 mmol / L thiab yuav tsum kwv yees li 1-4 IU ntawm insulin rau kev ua kom nruj, uas tuaj yeem nrhiav tau los ntawm koj tus kheej qhov chaw khaws ntaub ntawv.

Feem ntau, kev paub zoo ntawm XE yog qhov tsim nyog rau cov neeg mob ntshav qab zib hom I, thaum muaj tus mob ntshav qab zib hom II, tus nqi ntawm lub cev txhua hnub thiab kev faib tawm kom yog ntawm kev noj haus carbohydrate rau txhua pluas noj txhua hnub tseem ceeb dua. Tab sis qhov no, rau qhov hloov ceev ntawm qee yam khoom, kev txiav txim siab ntawm tus nqi ntawm XE yuav tsis muaj kev coj ua zoo.

Yog li, txawm hais tias cov koog hu ua "qhob cij", koj tuaj yeem hais qhia nyob rau hauv lawv tsis tsuas yog cov nyiaj ntawm lub khob cij, tab sis kuj tseem muaj lwm cov khoom lag luam uas muaj carbohydrates. Qhov ntxiv yog tias koj tsis tas yuav hnyav! Koj tuaj yeem ntsuas XE nrog tshuaj yej thiab ntxhuav, tsom iav, khob, thiab lwm yam.

Cov Chav Nyob qhob cij yog dab tsi thiab lawv noj dab tsi nrog?

Thaum sau cov zaub mov noj txhua hnub, tsuas yog cov zaub mov uas ua rau cov ntshav qab zib ntxiv yuav tsum raug txiav txim. Hauv cov neeg muaj kev noj qab haus huv, tus txiav ua tus tsim cov tshuaj insulin uas yuav tsum tau ua nyob rau hauv kev noj mov. Vim li ntawd, cov ntshav qab zib cov ntshav tsis nce. Ntawm cov ntshav qab zib mellitus, txhawm rau kom tswj tau cov ntshav qab zib kom zoo, peb raug yuam kom txhaj cov tshuaj insulin (los yog txo cov tshuaj muaj ntshav qab zib) los ntawm sab nraud, ywj siab hloov cov koob tshuaj nyob ntawm seb dab tsi thiab muaj pes tsawg tus neeg noj. Yog li ntawv thiaj li tseem ceeb uas koj yuav tsum paub paub suav cov zaub mov uas qab zib cov ntshav qab zib kom ntau.

Yuav ua li cas yuav ua rau nws?

Nqaij khoom noj txhua lub sijhawm tsis tsim nyog! Cov kws tshawb fawb tau kawm txog cov khoom thiab suav sau lub rooj ntawm cov carbohydrates lossis Chav Ua Mov Ci - XE hauv lawv rau cov neeg muaj ntshav qab zib.

Rau 1 XE, tus nqi ntawm cov khoom muaj 10 g ntawm carbohydrates tau tshwm sim. Hauv lwm lo lus, raws li cov kab ke XE, cov khoom lag luam uas koom nrog pab pawg uas nce ntshav qab zib cov ntshav yuav suav tau

Cov pob kws (mov ci, buckwheat, oats, millet, barley, txhuv, nplej zom, mij),
txiv hmab txiv ntoo thiab kua txiv ntoo,
mis nyuj, kefir thiab lwm cov khoom ua kua mis (tshwj tsis yog cov nqaij npuas muaj roj cheese),
raws li tau zoo raws li qee hom zaub - qos yaj ywm, pob kws (taum pauv thiab taum mog - hauv qhov ntau).
tab sis, ntawm chav kawm, chocolate, ncuav qab zib, khoom qab zib - yeej muaj qhov tsis zoo rau kev noj zaub mov txhua hnub, kua txiv qaub thiab qab zib ntshiab - yuav tsum nruj me ntsis hauv kev noj zaub mov thiab tsuas yog siv thaum muaj ntshav qab zib tsawg (txo cov ntshav qab zib).

Cov theem ntawm kev ua noj yuav ua rau kev cuam tshuam txog ntshav qab zib cov ntshav. Yog li, piv txwv li, cov qos yaj ywm mashed yuav ua rau cov ntshav qab zib sai dua li cov qos yaj ywm siav los yog kib. Cov kua txiv hmab txiv ntoo ua rau cov ntshav qab zib nce siab ntau dua piv rau cov kua noj, nrog rau cov nplej uas tsis tau ua tiav. Cov rog thiab cov zaub mov txias ua rau qeeb dua qhov kev nqus ntawm cov piam thaj, thiab ntsev nce siab.

Rau qhov yooj yim ntawm kev suav ua noj ua haus, muaj cov ntxhuav tshwj xeeb ntawm Chav Nyob Cij, uas muab cov ntaub ntawv ntawm cov naj npawb ntawm cov khoom sib txawv carbohydrate-muaj cov khoom muaj 1 XE (Kuv yuav muab rau hauv qab no).

Nws yog qhov tseem ceeb heev uas yuav tau kawm seb yuav txiav txim siab XE npaum li cas hauv cov zaub mov koj noj!

Muaj ntau tus naj npawb ntawm cov khoom uas tsis cuam tshuam rau cov ntshav qab zib:

cov no yog zaub - txhua hom zaub qhwv, radish, carrots, txiv lws suav, dib, kua txob liab thiab ntsuab (tshwj tsis yog qos thiab pob kws),

zaub ntsuab (sorrel, dill, zaub txhwb qaib, zaub xas lav, thiab lwm yam), nceb,

butter thiab zaub roj, mayonnaise thiab lard,

nrog rau ntses, nqaij, nqaij qaib, qe thiab lawv cov khoom lag luam, tsev cheese thiab tsev cheese,

neeg rau hauv ib qho nyiaj tsawg (txog li 50 g).

Kev qaug zog hauv qab zib muab cov taum pauv, taum pauv thiab taum pauv hauv ib qho me me ntawm ib sab zaub mov (nce txog 7 tbsp. L)

Muaj pes tsawg pluas noj nyob rau hnub ntawd?

Yuav tsum muaj 3 pluas zaub mov tseem ceeb, nrog rau cov zaub mov nruab nrab, yog li cov khoom txom ncauj uas muaj ntawm 1 txog 3, i.e. Hauv tag nrho, yuav muaj 6 pluas noj. Thaum siv cov tshuaj insulins ultrashort (Novorapid, Humalog), noj khoom txom ncauj yog ua tau. Qhov no yog kev tso cai yog tias tsis muaj ntshav qab zib thaum dhia khoom txom ncauj (txo cov ntshav qab zib).

Txhawm rau kom correlate tus nqi ntawm cov zom carbohydrate nrog cov koob tshuaj sai ntawm lub cev insulin muab,

tau tsim txoj kab ke ntawm cov chav ua mov ci.

Txhawm rau ua qhov no, koj yuav tsum rov qab mus rau lub ncauj lus "Khoom Noj Khoom Noj", suav cov khoom noj txhua hnub ntawm cov zaub mov tsis zoo, noj 55 lossis 60% ntawm nws, txiav txim seb muaj pes tsawg kilocalories uas yuav tsum tuaj nrog carbohydrates.
Tom qab ntawd, faib cov nqi no los ntawm 4 (txij li 1 g ntawm carbohydrates muab 4 kcal), peb tau txais cov nyiaj niaj hnub ntawm carbohydrates hauv grams. Paub tias 1 XE yog sib npaug nrog 10 gram ntawm cov carbohydrates, faib cov txiaj ntsig niaj hnub no ntawm carbohydrates los ntawm 10 thiab tau txais txhua hnub ntawm XE.

Piv txwv li, yog tias koj yog tus txiv neej thiab ua haujlwm lub cev ntawm qhov chaw tsim kho, ces koj cov lus qhia txhua hnub los ntawm 1800 kcal,

60% ntawm nws yog 1080 kcal. Faib 1080 kcal rau 4 kcal, peb tau 270 grams carbohydrates.

Muab faib 270 grams los ntawm 12 grams, peb tau txais 22.5 XE.

Rau tus poj niam ua haujlwm lub cev - 1200 - 60% = 720: 4 = 180: 12 = 15 XE

Tus txheej txheem rau tus poj niam laus thiab kom tsis txhob hnyav yog 12 XE. Noj tshais - 3XE, noj su - 3XE, noj hmo - 3XE thiab rau khoom noj txom ncauj 1 XE

Yuav faib cov chav nyob thoob plaws ib hnub li cas?

Muab qhov pom ntawm 3 pluas mov loj (noj tshais, noj su thiab noj hmo), feem ntau ntawm cov carbohydrates yuav tsum tau faib rau lawv,

noj rau hauv cov ntsiab lus ntawm kev noj zaub mov zoo (ntau thaum sawv ntxov, tsawg dua yav tsaus ntuj)

thiab, ntawm chav kawm, muab koj qab los noj mov.

Nws yuav tsum tau yug los hauv lub siab tias rau ib pluas noj nws tsis pom zoo kom noj ntau dua 7 XE, vim tias ntau cov khoom noj carbohydrates koj noj ntawm ib pluag mov, qhov ntau dua ntawm glycemia thiab qhov koob tshuaj luv luv insulin yuav nce.

Thiab cov koob tshuaj ntawm luv luv, "zaub mov", insulin, muab ib zaug, yuav tsum tsis pub ntau tshaj 14 units.

Yog li, kwv yees kev faib tawm ntawm carbohydrates ntawm cov zaub mov tseem ceeb tuaj yeem ua raws li hauv qab no:

• 3 XE rau pluas tshais (piv txwv li oatmeal - 4 diav (2 XE), ib qho qhaub cij nrog cheese lossis nqaij (1 XE), cov tsev so uas tsis muaj qab zib nrog cov tshuaj yej ntsuab lossis kas fes nrog qab zib.
• Noj su - 3 XE: zaub qhwv kua zaub nrog kua qab (tsis suav los ntawm XE) nrog 1 daim ncuav (1 XE), nqaij npuas nqaij los yog ntses nrog zaub nyias hauv cov roj zaub, tsis muaj qos yaj ywm, pob kws thiab legumes (tsis suav los ntawm XE), mashed qos yaj ywm - 4 tablespoons (2 XE), ib khob ntawm unsweetened compote
• Noj hmo - 3 XE: zaub omelet ntawm 3 lub qe thiab 2 txiv lws suav (tsis suav los ntawm XE) nrog 1 daim ncuav (1 XE), kua mis qab zib 1 khob (2 XE).

Yog li, hauv tag nrho peb tau txais 9 XE. "Thiab lwm qhov 3 XEs nyob qhov twg?" Koj nug.

Cov XE ntxiv yuav siv tau rau lub sijhawm ua khoom noj txom ncauj nruab nrab ntawm cov zaub mov tseem ceeb thiab hmo ntuj. Piv txwv li, 2 XE nyob rau hauv daim ntawv ntawm 1 lub txiv tsawb tuaj yeem noj 2.5 teev tom qab noj tshais, 1 XE nyob rau hauv daim ntawv ntawm lub txiv av txiv ntoo - 2.5 teev tom qab noj su thiab 1 XE thaum hmo ntuj, ntawm 22.00, thaum koj txhaj koj "tsaus ntuj" insulin ntev Cov.

Qhov so ntawm pluas tshais thiab su yuav tsum yog 5 teev, nrog rau thaum nruab nrab ntawm lub caij noj su thiab ua hmo.

Tom qab cov zaub mov tseem ceeb tom qab 2.5 teev yuav tsum muaj khoom noj txom ncauj = 1 XE

Puas yog cov pluas noj nruab nrab thiab ib hmos uas yuav tsum tau txhaj rau txhua tus neeg uas tau txhaj tshuaj insulin?

Tsis xav tau ntawm txhua tus neeg.Txhua yam yog tus neeg thiab nyob ntawm koj qhov kev kho mob ntawm insulin. Feem ntau ib qho yuav tau ntsib qhov xwm txheej zoo li no thaum tib neeg noj tshais thiab noj su thiab tsis xav noj txhua 3 teev tom qab noj mov, tab sis, nco ntsoov cov lus pom zoo kom muaj khoom noj txom ncauj thaum 11.00 thiab 16.00, lawv yuam “tsij” XE rau hauv lawv tus kheej thiab caum cuag cov piam thaj.

Yuav tsum tau noj zaubmov kom tsawg rau cov neeg uas muaj kev pheej hmoo ntshav qabzib 3 teev tomqab noj mov tas. Feem ntau qhov no tshwm sim thaum, ntxiv rau cov tshuaj insulin luv luv, insulin ntev ntev yog txhaj rau thaum sawv ntxov, thiab qhov ntau dua nws qhov koob tshuaj, qhov ntau dua yuav ua rau muaj ntshav qog tsawg nyob rau lub sijhawm no (lub sijhawm ntawm kev tso siab ntawm cov nyhuv siab tshaj ntawm cov insulin luv thiab pib ntawm insulin ntev).

Tom qab noj su, thaum ntev ntev insulin yog nyob rau ntawm qhov siab tshaj ntawm kev ua thiab yog superimposed ntawm lub ncov ntawm kev ua ntawm luv luv insulin, muab ua ntej noj su, qhov ntxim nyiam ntawm hypoglycemia tseem nce thiab 1-2 XE yog qhov tsim nyog rau nws kev tiv thaiv. Thaum tsaus ntuj, thaum 22-23.00, thaum koj tswj cov tshuaj insulin ntev ntev, khoom noj txom ncauj hauv 1-2 1-2 XE (maj mam zom ) rau kev tiv thaiv hypoglycemia xav tau yog tias glycemia lub sijhawm no tsawg dua 6.3 mmol / l.

Nrog glycemia saum toj no 6.5-7.0 mmol / L, ib qho khoom noj txom ncauj thaum hmo ntuj tuaj yeem ua rau sawv ntxov hyperglycemia, vim tias yuav tsis muaj cov tshuaj insulin hmo ntuj txaus.
Cov zaub mov hauv nruab nrab tsim los tiv thaiv kev mob ntshav qab zib thaum nruab hnub thiab hmo ntuj yuav tsum tsis pub ntau dua 1-2 XE, txwv tsis pub koj yuav mob hyperglycemia hloov hypoglycemia.
Rau cov pluas noj zaub mov nruab nrab tau coj los ua kev tiv thaiv kab mob hauv qhov nyiaj tsis ntau tshaj 1-2 XE, tshuaj insulin tsis ntxiv rau ntxiv.

Ntau cov ntsiab lus tau hais txog chav ua mov ci.
Tab sis vim li cas koj thiaj li yuav tsum tuaj yeem suav nws? Xav txog ib qho piv txwv.

Piv txwv koj muaj cov ntsuas ntshav qabzib thiab koj ntsuas glycemia ua ntej noj mov. Piv txwv li, koj, ib txwm, txhaj 12 units ntawm insulin uas koj tus kws kho mob tau noj, tau noj ib lub tais ntawm porridge thiab haus ib khob mis. Nag hmo koj kuj muab tib tug tshuaj thiab noj tib lub txiv mis thiab haus tib co mis, thiab tag kis koj yuav tsum ua ib yam nkaus.

Vim li cas? Vim tias sai li sai tau koj cuam tshuam los ntawm kev noj haus li ib txwm, koj cov glycemia ntsuas tam sim hloov, thiab lawv tsis zoo ib txwm lawm. Yog tias koj yog ib tus neeg tau paub kev paub thiab paub suav cov XE, kev hloov kev noj zaub mov tsis yog qhov txaus ntshai rau koj. Paub tias ntawm 1 XE muaj qhov nruab nrab ntawm 2 tus PIECES ntawm cov tshuaj insulin luv luv thiab paub txog suav cov XE, koj tuaj yeem hloov cov khoom sib xyaw, thiab yog li ntawd, cov koob tshuaj insulin raws li koj pom zoo, tsis muaj kev cuam tshuam cov nyiaj mob ntshav qab zib. Qhov no txhais tau hais tias hnub no koj tuaj yeem noj porridge rau 4 XE (8 tablespoons), 2 lub ncuav ntawm ncuav (2 XE) nrog cheese lossis nqaij rau pluas tshais thiab ntxiv cov insulin luv rau cov 6 XE 12 thiab tau txais txiaj ntsig zoo glycemic.

Tag kis sawv ntxov, yog tias koj tsis qab los noj mov, koj tuaj yeem txwv koj tus kheej rau ib khob dej tshuaj yej nrog 2 qhaub cij (2 XE) thiab nkag rau tsuas yog 4 ntu ntawm cov tshuaj insulin luv luv, thiab tib lub sijhawm tau txais txiaj ntsig zoo glycemic. Ntawd yog, txheej txheem ntawm chav nyob ntawm cov khob cij pab txhawm rau nqus cov insulin sai npaum li tsim nyog rau qhov nqus ntawm cov carbohydrates, tsis muaj ntau dua (uas yog fraught nrog hypoglycemia) thiab tsis muaj tsawg dua (uas yog fraught nrog hyperglycemia), thiab tswj hwm cov ntshav qab zib kom zoo.

Cov zaub mov tuaj yeem noj tau yam tsis muaj kev txwv

tag nrho cov zaub tsuas yog cov qos yaj ywm thiab pob kws

- cov zaub qhwv (txhua hom)
- lub dib
- nplooj xyoob
- Zaub ntsuab
- txiv lws suav
- kua txob
- zucchini
- txaij
- beets
- carrots
- taum ntsuab
- radish, radish, turnip - ntsuab peas (hluas)
- spinach, sorrel
- nceb
- tshuaj yej, kas fes tsis muaj qab zib thiab qab zib
- ntxhia dej
- haus rau ntawm cov piam thaj hloov

Cov zaub tuaj yeem noj cov nqaij nyoos, hau, ci, ci.

Kev siv cov rog (roj, mayonnaise, qaub cream) hauv kev npaj zaub mov zaub yuav tsum muaj tsawg heev.

Cov khoom noj uas yuav tsum tau noj kom tsawg

- Cov nqaij ntshiv
- Cov muaj roj tsawg
- mis thiab khoom noj muaj mis (muaj roj tsawg)
- cheese tsawg dua 30% rog
- tsev me cheese tsawg dua 5% rog
- qos yaj ywm
- pob kws
- khoom siav (peas, taum, lentils)
- cereals
- nplej zom
- cov khoom cij thiab bakery (tsis nplua nuj)
- txiv hmab txiv ntoo
- qe

“Muaj pes nrab” txhais tau tias yog ib nrab ntawm koj li kev pabcuam ib txwm

Cov khoom lag luam yuav tsum raug cais tawm lossis txwv tsawg li ntau tau

- butter
- zaub roj *
- rog
- qaub cream, cream
- chees ntau dua 30% rog
- tsev cheese ua ntau dua 5% rog
- mayonnaise
- Cov nqaij rog, noj nqaij
- hnyuv ntxwm
- oily ntses
- daim tawv nqaij ntawm ib tug noog
- cov nqaij hauv kaus poom, ntses thiab zaub hauv roj
- txiv ntoo, noob
- qab zib, zib ntab
- jam, jams
- khoom qab zib, chocolate
- khoom qab zib, khoom qab zib thiab lwm yam confectionery
- ncuav qab zib, pastry
- dej khov
- dej qab zib (Coca-Cola, Fanta)
- dej cawv

Yog tias ua tau, xws li hom kev ua noj ua haus zoo li kib yuav tsum tau muab cais tawm.
Sim siv cov tais diav uas tso cai rau koj ua noj yam tsis ntxiv cov rog ntxiv.

* - zaub roj yog qhov tseem ceeb ntawm kev noj zaub mov kom zoo nyob rau niaj hnub, txawm li cas los xij, nws txaus siv nyob rau hauv cov khoom me me.

Dab tsi yog cov carbohydrates

Carbohydrates uas twb muaj nyob hauv xwm tau muab faib ua:

Lub tom kawg tseem raug faib ua ob hom:

Kev zom thiab tswj cov ntshav qab zib ib txwm, indigestible soluble carbohydrates yog qhov tseem ceeb. Cov no suav nrog cov nplooj qhwv. Cov carbohydrates hauv lawv muaj cov txiaj ntsig zoo:

• txaus siab tshaib plab thiab tsim kev xav ntawm satiety,
• tsis nce qab zib
• normalize plab hnyuv muaj nuj nqi.

Raws li tus nqi ntawm assimilation, carbohydrates tau muab faib ua:

• zom tau (butter mov ci, txiv hmab txiv ntoo qab zib, thiab lwm yam),
• qeeb-zom cov zaub mov (cov no suav nrog cov zaub mov muaj glycemic tsawg, piv txwv li, buckwheat, wholemeal qhob cij).

Thaum muab tso ua ke ntawm daim ntawv qhia zaub mov, nws yog ib qho tsim nyog los xav txog tsis tsuas yog cov nyiaj ntawm cov khoom noj (carbohydrates), tab sis kuj lawv zoo. Ntawm cov ntshav qab zib, koj yuav tsum them sai sai rau cov zaub mov carbohydrate thiab tsis zom zaub mov (muaj ib lub rooj tshwj xeeb ntawm cov khoom lag luam no). Lawv saturate zoo thiab muaj tsawg XE ib 100 g ntawm cov khoom hnyav.

Yuav ua kom yooj yim dua los xam cov khoom noj carbohydrates thaum noj mov, cov khoom noj khoom haus hauv German tau los nrog lub tswvyim ntawm "chav ua mov ci" (XE). Nws yog tsuas yog siv los suav cov zaub mov ntawm hom 2 ntshav qab zib, txawm li cas los xij, nws tuaj yeem siv tau zoo rau cov ntshav qab zib hom 1.

Lub khob ua khob cij yog lub npe muaj nuj nqi vim tias nws tau ntsuas los ntawm qhov ntau ntawm cov ncuav. Hauv 1 XE 10-12 g ntawm carbohydrates. Tus nqi sib npaug muaj ib nrab ntawm daim khob cij 1 cm tuab, txiav los ntawm tus qauv loaf. Txawm li cas los xij, ua tsaug rau XE, carbohydrates hauv ib qho khoom lag luam tuaj yeem ntsuas qhov no.

Li cas los xam XE

Ua ntej koj yuav tsum nrhiav kom paub ntau npaum li cas cov carbohydrate ib 100 g ntawm cov khoom. Qhov no yooj yim los ua los ntawm saib cov ntim. Rau qhov yooj yim ntawm kev suav, peb coj raws li lub hauv paus 1 XE = 10 g ntawm carbohydrates. Cia li xav tias 100 g ntawm cov khoom peb xav tau muaj 50 g ntawm carbohydrates.

Peb ua piv txwv ntawm qib kawm ntawm tsev kawm: (100 x 10): 50 = 20 g

Qhov no txhais tau tias 100 g ntawm cov khoom muaj 2 XE. Nws tsuas yog yog los ntsuas qhov ntsuas cov zaub mov siav kom txiav txim siab cov khoom noj.

Thaum xub thawj, txhua hnub XE suav zoo li nyuaj, tab sis maj mam lawv dhau los ua tus qauv. Ib tus neeg noj kwv yees li ntawm cov khoom noj sib npaug. Raws li tus neeg mob ib txwm noj zaub mov, koj tuaj yeem ua cov zaub mov noj txhua hnub rau hom 1 thiab ntshav qab zib hom 2.

Muaj cov khoom lag luam, muaj pes tsawg leeg uas tsis tuaj yeem lees paub los ntawm sau ntawv rau ntawm pob. Hauv qhov nyiaj ntawm XE ib 100 g ntawm qhov hnyav, qhov rooj yuav pab. Nws muaj cov khoom noj nrov tshaj plaws thiab qhia qhov hnyav raws li 1 XE.

Txhawm rau me ntsis txog cov khoom lag luam. Los xam cov khoom noj tau noj, nws yog qhov zoo tshaj los yuav khoom lag luam ua noj. Koj tuaj yeem ntsuas cov khoom nrog khob, diav, khob, tab sis tom qab ntawd qhov txiaj ntsig yuav kwv yees. Txhawm rau kom yooj yim, cov kws kho mob pom zoo kom pib phau ntawv tshuaj xyuas tus kheej thiab sau cia XE noj thiab npaum li cas cov tshuaj insulin txhaj rau hauv nws.

Carbohydrates ntau yam khoom tuaj yeem sib txawv hauv qhov tsis ua haujlwm zoo.

Yog tias ib daig qhob cij hauv 1 XE yog qhuav, qhov yuav ua kom muaj cov carbohydrates hauv nws yuav tsis hloov. Ib yam tuaj yeem hais tau rau breadcrumbs lossis hmoov nplej.

Nws yog qhov zoo dua los yuav cov nplej zom ntawm cov khoom lag luam hauv tsev. Lawv muaj fiber ntau, thiab nws cov khoom qog ua rau nws poob qis.

Yog tias koj noj cov txiv ntoo lossis pancakes, XE tus nqi raug coj mus rau hauv tus lej roj teeb, raws li nws cov khoom lag luam.

Hom khaub noom noj thaum twg xam xyuas XE tsis muaj teeb meem. Txawm li cas los xij, nws tsim nyog them rau cov ntsuas xws li:

• glycemic Performance index
• ntau npaum li cas ntawm cov vitamins thiab minerals,
• ua noj ceev.

Cov mis uas muaj glycemic nyob qis, xws li buckwheat, yog zom kom qeeb dua. Tiav porridge yuav muab zom sai dua li kub me ntsis.

Los ntawm cov khoom siv mis nyuj XE yuav muaj:

Hauv tsev cheese - tsuas yog muaj protein, hauv qab zib, qab zib - cov rog (cov khw cream yuav muaj cov carbohydrates).

Ntau ntawm XE pom nyob rau hauv cov txiv hmab txiv ntoo qab zib, feem ntau lawv nyob hauv txiv hmab (1 XE - 3-4 txiv). Tab sis hauv 1 lub khob ntawm cov kua txiv qaub (currants, lingonberries, blackberries) - tsuas yog 1 XE.

Nyob rau hauv cov mis nyuj khov, chocolate, khoom qab zib qab zib XE coob. Cov zaub mov no yuav tsum tau muab cais tawm ntawm kev noj zaub mov, lossis txwv tsis pub noj tsawg ntawm cov khoom noj carbohydrates.

XE tsis tuaj kawm hauv cov nqaij thiab ntses, yog li ntawd, cov khoom lag luam no tsis cuam tshuam nrog hauv cov lus suav.

Vim li cas peb thiaj xav tau XE?

Lub tswv yim ntawm "chav ua mov ci" yog xav tau los laij tawm tswv yim ntawm cov tshuaj insulin. Ntawm 1 XE, 1 lossis 2 koob tshuaj txhaj ntawm cov tshuaj hormones xav tau. Koj tsis tuaj yeem hais rau kom paub meej tias cov piam thaj tuaj yeem nce tom qab noj 1 XE. Tus nqi tsawg kawg nkaus yog 1.7 mmol / L, tab sis ib qho taw qhia tus kheej tuaj yeem ncav cuag 5 mmol / L. Ntawm qhov tseem ceeb yog qhov tsis txaus siab ntawm kev nqus ntawm cov piam thaj thiab kev cuam tshuam rau lub cev. Hauv qhov no, txhua tus neeg yuav muaj koob tshuaj insulin.

Kev paub ntawm lub tswvyim ntawm "chav ua mov ci" yuav tsis ua mob rau cov neeg uas muaj suab thaj ntau, tab sis kev txom nyem los ntawm kev rog dhau. Nws yuav pab tswj kev noj zaub mov kom ntau hauv ib hnub twg thiab kos cov zaub mov noj kom yuag.

Ntau npaum li cas XE xav tau?

Rau ib pluag mov tseem ceeb, ib tug neeg mob uas mob ntshav qab zib tuaj yeem haus tau txog 6 XE. Cov hau kev tseem ceeb yog noj tshais, noj su thiab noj hmo: lawv tuaj yeem muaj cov calories ntau.

Nruab nrab ntawm lawv, nws raug tso cai kom haus ntev txog 1 XE yam tsis muaj tshuaj insulin, muab pov thawj tias qib qab zib kom nruj zoo.

Kev cai txhua hnub ntawm XE nws txawv nyob ntawm lub hnub nyoog ntawm tus neeg mob:

• ntawm 4 rau 6 xyoo - 12 XE,
• ntawm 7 txog 10 xyoo - 15 XE,
• los ntawm 11 rau 14 xyoo - 16-20 XE (rau cov tub, kev noj XE ntau dua),
• los ntawm 15 txog 18 xyoo - 17-20 XE,
• cov laus hnub nyoog 18 xyoo - 20-21 XE.

Lub cev qhov hnyav yuav tsum raug txiav txim siab. Nrog nws cov khoom tsis txaus, nws raug nquahu kom nce qhov kom tsawg ntawm carbohydrates rau 24-25 XE, thiab yog tias nyhav dhau heev lawm, txo kom 15-18 XE.

Nws yog muaj txiaj ntsig maj mam txo qis los ntawm cov zaub mov carbohydrates thaum lub sijhawm yuag kom qhov kev ntsuas no tsis ua kev ntxhov siab rau lub cev.

Cov txheej txheem rau kev suav cov khob cij yuav tsum tsis yog ib qho thaum xam qhov ntim thiab qhov khoom noj tau zoo npaum li cas. Nws tsuas yog lub hauv paus rau koj los tswj koj cov kev noj haus carbohydrate kom tsawg. Khoom noj yuav tsum muaj txiaj ntsig rau lub cev, txaus nws nrog cov vitamins thiab minerals.

Txhawm rau cov khoom noj muaj txiaj ntsig zoo, koj yuav tsum txo cov khoom noj muaj roj, nqaij thiab nce ntxiv ntawm kev noj zaub, berries thiab txiv hmab txiv ntoo. Thiab tsis txhob hnov ​​qab txog kev tswj koj cov piam thaj hauv qib. Tsuas yog txoj hauv kev no tuaj yeem ua rau tus neeg mob ntshav qab zib muaj kev sib haum xeeb nrog nws tus kheej.

Yuav ua li cas thiaj xam chav kawm qhob cij

Kev suav ntawm cov qhob cij tso cai rau koj los tswj cov qib ntawm glycemia hauv hom 1 thiab hom 2 mob ntshav qab zib mellitus, ua kom muaj kev noj haus ntawm cov carbohydrate thiab lipid metabolism, kev tsim cov zaub mov kom tsim nyog rau cov neeg mob pab kom them rau cov kab mob, thiab txo cov kev pheej hmoo ntawm cov teeb meem.

Dab tsi yog 1 chav ua mov ci sib npaug, yuav ua li cas hloov pauv carbohydrates rau ib qho muaj txiaj ntsig thiab yuav ua li cas los xam nws rau hom 1 thiab hom 2 mob ntshav qab zib mellitus, ntau npaum li cas insulin xav tau kom nqus 1 XE? Ib qho XE sib raug rau 10 g ntawm carbohydrates, tsis muaj cov ntsiab lus ntawm kev noj haus fiber ntau thiab 12 g noj mus rau hauv tus account ballast tshuaj. Noj 1 ntu ua rau muaj glycemia ntau ntxiv los ntawm 2.7 mmol / L; 1.5 units ntawm insulin yuav tsum nqus cov piam thaj no.

Muaj lub tswv yim ntawm cov zaub mov ntau npaum li cas muaj XE, koj tuaj yeem kho lub cev kom noj zaub mov noj kom tsawg, suav qhov tsim nyog ntawm cov tshuaj hormones los tiv thaiv kom tsis txhob muaj suab thaj. Koj tuaj yeem ua kom txawv cov ntawv qhia zaub mov kom ntau li ntau tau, qee cov khoom lag luam raug hloov nrog lwm tus uas muaj qhov ntsuas zoo sib xws.

Yuav ua li cas suav cov qhob cij qhiav rau hom 1 thiab hom 2 mob ntshav qab zib mellitus, ntau npaum li cas pub rau noj ntawm XE hnub? Chav ntsuas sib piv rau ib qho me me ntawm qhob cij hnyav 25 g. Cov ntsuas ntawm lwm cov khoom lag luam tuaj yeem nrhiav tau nyob hauv lub rooj ntawm cov khob cij, uas yuav tsum tau nyob ntawm cov neeg mob ntshav qab zib hom 1 lossis hom 2.

Cov neeg mob tau tso cai noj 18-25 XE ib hnub, nyob ntawm tag nrho lub cev qhov hnyav, qhov siv ntawm kev ua kom lub cev muaj zog. Cov zaub mov yuav tsum muaj feem, koj yuav tsum tau noj kom ntau li 5 zaug hauv ib hnub hauv qhov me me. Txog rau pluas tshais, koj yuav tsum noj 4 XE, thiab noj su, hmo yuav tsum tsis pub tshaj 1-2, vim tias thaum nruab hnub ib tug neeg siv ntau lub zog. Tshaj 7 XE ntawm ib pluag noj tsis pub. Yog tias nws tsis yooj yim kom tsis txhob ua khoom qab zib, ces nws yog qhov zoo rau noj lawv thaum sawv ntxov lossis ua ntej ua kis las.

Lub laij lej online

Kev laij cov qhob cij hauv cov tais ua tiav thiab cov khoom noj rau cov neeg mob ntshav qab zib hom 2 tuaj yeem ua tau los ntawm kev siv lub laij lej online. Ntawm no koj tuaj yeem xaiv cov tais diav, haus, txiv hmab txiv ntoo thiab khoom qab zib, saib lawv cov ntsiab lus ntawm cov calories, qhov ntau ntawm cov protein, rog, carbohydrates, xam tag nrho cov nyiaj XE rau ib pluas noj.

Thaum suav lub khob cij rau sau cov ntawv qhia zaub mov rau cov neeg mob ntshav qab zib mellitus siv lub laij lej, nws yog ib qho tsim nyog yuav tsum xav txog cov roj uas tau ntxiv rau cov zaub xam lav lossis thaum ua khoom noj kib. Tsis txhob hnov ​​qab txog mis nyuj, ntawm uas porridge yog siav, piv txwv.

Nws raug nquahu kom ntxiv zaub ntau yam tshiab los rau kev noj zaub mov muaj ntshav qab zib, vim tias cov khoom no muaj cov vitamins, cov zaub mov, nroj tsuag fiber ntau, thiab qee cov carbohydrates. Cov txiv hmab txiv ntoo tsis qab zib muaj txiaj ntsig hauv pectin, micro, macrocells. Ntxiv rau, cov khoom lag luam no muaj qhov tsis tshua muaj glycemic. Txhawm rau nrhiav seb muaj pes tsawg lub khob cij muaj nyob rau hauv 100 g ntawm cov txiv ntoo, dib liab, txiv ntoo qab zib, blueberries, gooseberries, tangerines, raspberries, txiv duaj, 100 g ntawm blueberries, plums, berries, txiv pos nphuab, koj yuav tsum saib lawv tus nqi hauv lub rooj ntawm XE cov khoom lag luam rau hom 1 thiab hom 2 mob ntshav qab zib mellitus. Cov. Tsawb, txiv quav ntswv nyoos, raisins, figs, melon muaj ntau yam ntawm cov carbohydrates, yog li cov neeg mob yuav tsum tsis txhob noj lawv.

Cov chav ua mov ci muaj nyob hauv cov txiv hmab txiv ntoo los tso ua ke kev noj zaub mov rau hom 1 thiab ntshav qab zib hom 2:

Kev ua tiav cov zaub ntau tshaj plaws ntawm lub khob cij chav ntawm tag nrho cov khoom lag luam:

Rau cov ntshav qab zib, cov mis nyuj uas tsis muaj piam thaj yuav tsum haus. Ib khob mis yog sib npaug rau 1 XE. Koj tuaj yeem paub tias pes tsawg lub khob cij muaj nyob hauv tsev me cheese, cheese, kua mis nyeem qaub los ntawm lub rooj rau xam cov khoom noj carbohydrates, XE rau cov neeg mob ntshav qab zib.

Qaub-mis cov khoom xyaw qhob cij cov lus:

Mis nyuj yog cov zaub mov muaj txiaj ntsig zoo, vim nws muaj protein, vitamins thiab minerals. Cov khoom siv no yog qhov tsim nyog rau lub cev txhawm rau txhawm rau nce cov leeg nqaij, ua kom cov qauv ntawm cov pob txha pob txha, cov hniav. Menyuam yaus tshwj xeeb xav tau. Tso cai rau cov neeg mob ntshav qab zib kom haus cov zaub mov muaj roj tsawg. Nws yuav tsum tau muab sau tseg tias tshis mis yog ntau fatter dua li nyuj mis nyuj. Tab sis nws yog pab rau kev rov ua haujlwm ntawm txoj hnyuv, ntxiv dag zog rau kev tiv thaiv.

Lwm cov khoom tseem ceeb yog ntshav dej, uas yuav pab ua kom muaj kev glycemia, tswj kev zom zaub mov hauv lub cev. Ntshav dej pab yuav txo tau qhov hnyav tshaj.

Ntawm cov chees, nws yog qhov zoo tshaj rau noj tofu soy khoom. Cov tawv tawv sib xyaw yuav tsum tau noj hauv qhov ntau thiab tsawg thiab xyuas kom cov ntsiab lus ntawm cov rog tsis ntau tshaj 3%.

Nrog cov glycemia tsis khov, nws yog qhov zoo dua rau tso tseg cov lee, qaub cream thiab butter. Tab sis cov rog uas tsis muaj rog hauv tsev cheese tuaj yeem noj thiab txawm tias tsim nyog, tab sis hauv feem me me.

Nqaij thiab qe

Muaj pes tsawg lub khob cij muaj nyob hauv ib lub qe? Nqaij qaib, quail qe tsis muaj carbohydrates, yog li cov khoom no tau sib haum nrog 0 XE. Yolk yub muaj 4 g ntawm carbohydrates ib 100 g, nws XE yog 0.33. Txawm hais tias tus nqi qis, lub qe yog qhov muaj feem ntau ntawm cov calories, lawv muaj cov rog thiab cov protein, qhov no yuav tsum tau muab rau hauv tus account thaum kos daim ntawv qhia zaub mov.

Qhov taw qhia xE XE muaj cov yaj, nqaij nyug, nqaij luav, nqaij npuas kib nqaij thiab nqaij qaib ntxhw. Cov ntshav qab zib tau qhia kom noj cov nqaij rog thiab nqaij ntses tsawg dua. Qhov xav tau yuav tsum muab rau cov ncu, ci rau cov zaub uas tsis yog kib hauv cov roj. Koj tsis tuaj yeem muab cov nqaij ua ke nrog qos yaj ywm. Suav cov qhob cij suav yog tsim nyog siv rau hauv cov roj thiab cov txuj lom.

Ib qho qhaub cij nrog hau cov nqaij npuas thiab dawb muaj 18 g ntawm carbohydrates thiab kev xam ntawm XE sib raug rau 1.15. Xws li qhov nyiaj ntawd tuaj yeem hloov pauv qhov khoom txom ncauj lossis ib qho khoom noj.

Sib txawv ntau ntawm cov cereals

Lub khob qhob cij yog dab tsi, ntau npaum li cas yog nyob rau hauv cov zaub mov thiab cereals, uas ntawm lawv tuaj yeem noj nrog hom 1 thiab ntshav qab zib hom 2? Buckwheat yog cov khoom noj uas zoo tshaj plaws; porridge tuaj yeem tsim los ntawm nws lossis ntxiv rau kua zaub. Nws siv yog nyob rau hauv cov ntsiab lus ntawm qeeb carbohydrates (60 g), uas maj mam nqus los ntawm cov ntshav thiab tsis ua rau muaj kev cuam tshuam sai sai hauv glycemia. XE = 5 units / 100 g

Heev pab tau oatmeal, cereal (5 XE / 100 gr). Xws li cov khoom tau hau los yog muab faus nrog mis nyuj, koj tuaj yeem ntxiv cov txiv ntoo, txiv ntoo, me ntsis zib ntab. Koj tsis tuaj yeem tso qab zib, muesli yog txwv.

Barley (5.4), hom qoob mog (5.5 XE / 100 g) zaub mov muaj qhov ntau ntawm cov nroj tsuag fiber, qhov no pab ua kom cov txheej txheem kev zom zaub mov, ua rau lub cev nqus tau cov roj hauv plab hnyuv, thiab txo qhov qab los noj mov.

Cov kua txwv txwv tsis pub suav nrog cov mov (XE = 6.17) thiab semolina (XE = 5.8). Cov pob kws pob kws (5.9 XE / 100 g) raug suav hais tias yog cov muaj carb qis thiab yooj yim, nws tiv thaiv qhov hnyav ntxiv, thaum nws muaj cov khoom tseem ceeb ntawm cov vitamins thiab minerals.

Txhawm rau noj ntau yam thiab tib lub sijhawm tsis txhaum kev noj haus cov lus qhia ntawm tus kws kho mob, koj yuav tsum muaj lub luag haujlwm ntau rau kev xaiv cov khoom lag luam thiab cov hau kev ntawm kev npaj cov tais diav ntau. Qhov tseeb xam ntawm calories txhua txhua hnub tau txais los ntawm lub cev kuj tseem ceeb heev.

Lub tswv yim ntawm "chav ua mov ci" yuav tsum kawm los ntawm txhua tus neeg mob ntshav qab zib, vim nws yog qhov ntsuas no uas yog qhov tseem ceeb rau kev suav cov khoom noj tsis muaj calorie ntau.

Rau cov tib neeg kev txom nyem los ntawm ib hom tshuaj insulin-tiv thaiv ntshav qab zib, tag nrho cov khoom lag luam tuaj yeem raug faib ua 3 yam.

1. Cov zaub mov raug cai (cov khoom noj uas tuaj yeem noj tsuas yog hauv cov khoom tau txwv ntau).

2. Cov zaub mov raug tso cai (tuaj yeem noj tau nrog yuav luag tsis muaj kev txwv).

3. Khoom noj qua ntxi (cov zaub mov qab thiab dej haus uas kws kho mob pom zoo kom noj thaum muaj kev hem thawj lossis pib muaj ntshav qab zib tsawg).

Chav ua khob cij (XE) yog siv rau qhov laj thawj ntsuas cov ntsiab lus carbohydrate ntawm cov zaub mov.1 XE sib npaug 12 g suab thaj lossis 25 g ntawm hom khob cij txhauv.

Xav txog nyob rau hauv ntau dua kev nthuav dav ntau yam khoom muaj qee yam ntxwv, thiab ntsuas lawv cov nqi zog.

Khoom qab zib suav nrog qab zib, zib ntab, fructose thiab qabzib-cov txiv ntoo tshiab thiab kaus poom, kua txiv, dej qab zib, cawv thiab tshuaj, confectionery, etc. Qee yam khoom noj qab zib kuj muaj cov rog, thaum lwm tus suav nrog hmoov thiab ntau yam toppings.

Cov ntsiab lus siab ntawm cov carbohydrates yooj yim hauv cov khoom qab zib kom lawv sai sai: nyob rau hauv ob peb feeb tom qab noj mov, tus neeg mob cov ntshav qabzib nce siab heev. Yog vim li ntawd cov zaub mov zoo li no yog tsim kev puas tsuaj rau cov neeg mob ntshav qab zib insulin. Cov kws kho mob pom zoo kom noj zaub mov qab yog tias muaj kev pheej hmoo ntawm lub qog ntshav qab zib.

Ntawm cov khoom siv hmoov nplej, khob cij yog nrov tshaj plaws. Rau cov ntshav qab zib, nws yuav tsum tau noj cov qhob cij los ntawm wholemeal (rye) hmoov, mov ci, mov ci, ncuav buns, thiab lwm yam. Yog tias koj txiav ib daim ntawm 1 cm tuab los ntawm loaf ntawm qhob cij (lub ntsiab lus hla ntu) thiab tom qab ntawd faib nws ib nrab, koj tuaj yeem tau txais lub hom phiaj saib. hais txog qhov "loj" ntawm chav tsev mov. Hauv cov ntawv qhia ntau ntxiv, kev suav ntawm lub khob cij rau txhua hom khoom yuav nthuav tawm hauv qab no.

Thaum noj cov mov rye thiab cereal cov khoom ci, cov ntshav qab zib cov ntshav nce siab thiab nce mus txog qhov siab kawg nkaus tsis pub dhau 30 feeb tom qab noj mov. Ci los ntawm hom qoob mog cov hmoov nplej sai dua sai - hauv 10-15 feeb, uas yog fraught nrog qhov tsis zoo rau tus neeg mob ntshav qab zib.

Cov zaub mov uas nquag muaj tshaj plaws (buckwheat, mov, semolina, oat thiab millet) muaj kwv yees li ntawm cov nyiaj carbohydrates: 2 tag nrho cov hmoov nplej uas ua tau 1 daim XE. Buckwheat, millet thiab oatmeal raug suav hais tias yog qhov tseem ceeb tshaj plaws. Manna yog nqus sai dua vim yog qhov yuav luag tsis muaj fiber ntau hauv nws.

Cov nplej zom feem ntau yog ua los ntawm cov hmoov nplej zoo, yog li ntawd lawv tau yoog sai heev, uas yuav tsum coj mus thaum tsim cov khoom noj txhua hnub.

Txiv hmab txiv ntoo thiab cov txiv ntoo sib txawv ua ke sib txawv hauv lawv cov ntsiab lus qabzib. Nyob rau tib lub sijhawm, "cov ntsiab lus qab zib" tsuas yog ua raws hom: txiv qab zib thiab kua txiv qab, tom qab kev txig rau hauv cov hnyuv, ua kom cov ntshav qab zib muaj sib npaug.

Ntawm qhov "raug cai" cov khoom lag luam, txiv hmab tsim nyog tshwj xeeb kev xav. Nws cov txiv hmab txiv ntoo muaj cov piam thaj "ntshiab", uas yog vim li cas nws tuaj yeem siv kom tshem tawm cov ntshav qog ntshav sai, tab sis kev noj zaub mov tsis tu ncua tsis pom zoo. Rau qhov laj thawj zoo sib xws, nws tsis tsim nyog suav nrog figs, persimmons, raisins, qhuav apricots thiab prunes hauv pluas noj.

Cov txiv hmab txiv ntoo thiab cov kua txiv hmab txiv ntoo, npaj nrog ntxiv qab zib, yog siv los nres ntshav qab zib. Hauv cov kua txiv “tshaj tawm npaj txhij”, fiber ntau yog qhov tsis tuaj kiag li, yog li cov khoom noj hauv cov khoom noj muaj cov khoom noj uas nqus tau sai thiab ua kom cov ntshav qab zib ntau ntau.

Zaub yog ib yam tseem ceeb ntawm cov zaub mov mob ntshav qab zib txhua hnub. Lawv muaj ob peb yam khoom noj tau yooj yim thiab muaj cov roj rog, tab sis kuj muaj cov cellulose ntau heev, uas tau piav qhia meej saum toj no. Qhov kev txwv no tsuas cuam tshuam rau qee hom zaub uas muaj cov carbohydrates ua hom hmoov txhuv nplej siab (qos yaj ywm, pob kws, legumes, thiab lwm yam). Qhov tom qab yuav tsum tau suav nrog kev muab xam ntawm cov khob cij.

“Tsis paub tswj” koj tuaj yeem noj cov zaub qhwv liab thiab zaub qhwv dawb, turnips, radishes, radishes, txiv lws suav, carrots, dib, lws suav thiab zucchini, thiab ntau hom dos, zaub xas lav thiab zaub ntsuab. Tsis tas li ntawd, nws raug tso cai kom suav cov kua txiv kab ntxwv thiab nceb noj hauv qhov khoom noj.

Cov khoom noj siv mis tuaj yeem yog qab zib thiab tsis qab. Khoom noj los ntawm thawj pab pawg (mis nyuj khov, qab zib cheesecakes, yoghurts thiab curds) belongs rau pawg ntawm cov khoom qab zib, yog li nws tsis tsim nyog noj nws. Cov kua zaub qaub-kua mis (kefir, fermented baked mis, thiab lwm yam)n.) suav nrog hauv daim ntawv qhia zaub mov, tsis txhob hnov ​​qab tias 1 khob mis haus yog li 1 XE. Qaub cream, tsev cheese, cheese thiab butter muaj cov roj ntau, thiab yog li kev coj ua tsis pab txhawb kev nce ntshav hauv cov ntshav qabzib.

Qhov nyuaj tshaj plaws yog los xam cov nqaij thiab cov ntses cov ntses noj. Nws yuav tsum nco ntsoov tias "qhov tsis zoo" yog cov nqaij ntshiv, nqaij ntses, nqaij ntses thiab qhuav, vim lawv dawb los ntawm kev ua kom tsis haum. Npaj ua cov khoom tsim khoom (sausages, hnyuv ntxwm, ntses ncuav, thiab lwm yam) feem ntau muaj cov khoom noj carbohydrates (hmoov txhuv nplej siab, mov ci thiab hmoov nplej), thiab lawv cov nyiaj tsawg yog qhov nyuaj los txiav txim siab. Tias yog vim li cas ib nrab khoom tiav yuav tsum tau cais tawm cov zaub mov ntawm tus neeg mob ntshav qab zib. Xws li cov khoom noj tau npaj zoo nyob hauv tsev, ua tib zoo saib cov khoom sib xyaw.

Nws yog ib qho txaus siab ua kom suav nrog cawv hauv zaub mov - feem ntau ntawm cov dej cawv muaj ntau yam suab thaj zom tau yooj yim. Tsis tas li ntawd, kev qaug cawv tuaj yeem ua rau muaj teeb meem ntshav qab zib (hla kev txhaj tshuaj insulin, kev noj zaub mov tsis haum, thiab lwm yam).

Saum toj no peb tau soj ntsuam hauv kev nthuav dav lub tswvyim ntawm "chav ua mov ci." Tsis hais txog ntawm cov khoom lag luam siv, 1 XE muaj los ntawm 12 txog 15 g ntawm cov zaub mov tau yooj yim zom zom. 1 XE nce cov piam thaj hauv ntshav los ntawm kev txiav txim siab nruj me ntsis, uas yog 2.8 mmol / L thiab yog "nruab nrab" los ntawm 2 ntu ntawm kev txhaj tshuaj insulin.

Txhawm rau nthuav tawm tus nqi no kom meej meej dua, peb suav cov naj npawb ntawm cov khoom lag luam nrov tshaj plaws hauv 1 XE:

- txog 30 g ntawm qhob cij, 3-4 lub ncuav ci, 5-6 yam khoom tawg me me,

- 1 tablespoon ntawm breadcrumbs lossis hmoov,

- 0.5 khob khob noom khob noom mov (barley, txhuv buckwheat, pias mov, hlaws barley lossis oat),

- 0.3 khob ntawm cov nplej npaj,

- 0.5 khob nplej zom ntawm nruab nrab loj,

- 1 lub txiv ntoo lossis txau me me,

- 1 lub cheesecake ntawm nruab nrab loj,

- 2 inedible pies nrog nqaij txhaws,

- 4-5 lub dumplings hauv tsev,

- 1 lub hau los yog ci nrog nruab nrab cov qos ntoo,

- 2 dia mashed qos yaj ywm tsis muaj additives,

- 0.5 khob ntawm hau taum (taum, taum, lentils),

- 1 lub khob rau npuag, carrots, taub, tig cev lossis rutabaga,

- 0.5 khob hmoov nplej uas tsis muaj qab hau,

- 3 khob haus cov rog uas tsis muaj roj unsalted paj kws,

- 1.5 khob zaub hau zaub,

- 1 lub txiv ntoo hauv nruab nrab loj,

- 1 me me hlaws,

- 1 lub txiv kab ntxwv me lossis xim txiv ntoo,

- 0.5 txiv kab ntxwv qaub loj,

- 1 txiv duaj loj,

- 0.5 tsawb loj,

- 1 txiv duaj me me,

- 3 lub taub me me,

- Txiv maj phaub txiv nrab 0.5,

- 15-17 txiv ntseej los yog 10 txiv ntoo zoo nkauj,

- 0.3 kg ntawm niam txiv pulp lossis 0.3 kg ntawm melon pulp,

- 1 daim iav tsis tiav ntawm blueberries, currants, blueberries, honeysuckle, aronia, gooseberries, raspberries, qus strawberries, txiv pos nphuab, cranberries, cranberries lossis hiav txwv buckthorn,

- 2 hnub tim lossis 1 tablespoon ntawm lub teeb raisins.

Raws li cov lus pom zoo ntawm kev noj zaub mov zoo, kev xav tau txhua hnub ntawm peb lub cev rau kev ua kom yuag tsis pub tshaj 24-25 XE. Qhov nyiaj hais qhia rau qhov zoo tshaj yuav tsum muab faib ua 5-6 pluas noj thawm hnub. Pluas tshais, su thiab hmo yuav tsum yog cov calories ntau dua li cov khoom txom ncauj thaum tav su thiab noj mov nruab nrab.

Txhawm rau ua cov ntawv qhia zaub mov kom raug, nws yog ib qho tsim nyog los laij seb muaj pes tsawg calories uas yuav tsum tau siv, suav txog kev ua neej nyob ntawm tus neeg mob ntshav qab zib, nws lub hnub nyoog, haujlwm, kev tawm dag zog thiab qee yam kev ntsuas. Nws raug nquahu kom nrhiav tswv yim los ntawm tus kws kho mob endocrinologist.

Tom qab cov naj npawb ntawm cov qhob cij uas lub cev yuav tsum tau txais ib hnub yog paub, nws yog qhov yuav tsum txiav txim siab txog qhov sib piv ntawm cov protein, carbohydrates thiab cov rog hauv txhua qhov ntawm cov tais diav uas xaiv. Nyob rau hauv qhov muaj qhov hnyav dua, nws yog qhov tsim nyog kom txo qis cov lipids hauv lub cev (piv txwv, hloov cov khoom noj muaj roj nrog zaub, zaub mov, thiab lwm yam). Tsis muaj lub cev hnyav, ntawm qhov tsis sib xws, yuav tsum muaj cov zaub mov muaj protein ntau. Hauv lub caij nplooj ntoo hlav, txhawm rau tiv thaiv cov vitamin tsis txaus, nws raug nquahu kom suav cov tshuaj ntsuab thiab txiv hmab txiv ntoo tshiab rau hauv cov zaub mov noj.

Kev noj haus rau cov neeg mob ntshav qab zib tsis yog ib qho tseem ceeb tshaj qhov ntau ntawm cov khoom xyaw ntawm cov zaub mov noj. Qhov kev xaiv zoo tshaj plaws yog noj 6 zaug hauv ib hnub (noj tshais, noj su, noj hmo thiab 3 pluas mov "nruab nrab"). Ntawm cov ntshav qab zib insulin-tiv thaiv, feem ntau siv tshuaj insulin ntau zaus hauv ib hnub, txhua ntu ntawm cov tshuaj hormone mus rau hauv cov hlab ntshav yuav tsum “them nyiaj” yam khoom noj. Nrog rau qhov tsis muaj piam thaj, cov ntshav qab zib tsawg thiab lwm yam teeb meem hauv lub cev metabolism yuav tshwm sim.

Yog tias nyob hauv lub sijhawm luv, piv txwv li, ntawm pluas tshais thiab su, tus neeg mob tsis qab los noj mov, nws tuaj yeem haus 1 khob kefir lossis lwm yam khoom noj muaj qaub, noj qee lub ncuav lossis 1 txiv hmab txiv ntoo tshiab.

Hom Ntshav Qab Zib Hom II, kev nquag noj zaub mov "feem ntau" kuj tseem ceeb heev. Kev nquag noj zaub mov hauv lub cev tswj tau kom cov ntshav qab zib ntau ntau, tiv thaiv ntau yam mob.

Yog tias, txawm hais tias txhua yam kev ntsuas, ntshav qab zib yog qhov nyuaj los ntawm cov tsos mob ntxiv, lub phiaj xwm kev noj zaub mov yuav tsum raug saib xyuas raws li cov lus pom zoo ntawm tus kws tshaj lij.

Hauv cov teeb meem ketoacidotic, cov ntsiab lus caloric ntawm cov zaub mov noj txhua hnub yuav tsum raug txo vim muaj kev txwv tseem ceeb lossis cais cov rog.

Cov roj thiab lwm cov khoom lag luam zoo sib xws yuav tsum tau hloov nrog cov roj carbohydrates, nyiam dua hauv ib daim ntawv zom tau yooj yim (noj txiv hmab txiv ntoo ntau dua, qos yaj ywm, qhob cij zoo, thiab lwm yam).

Tom qab tawm ntawm cov ntshav qab zib tsis xeev, tus neeg mob tsuas tuaj yeem noj lub teeb ci jelly, zaub thiab kua txiv hmab txiv ntoo uas muaj dej cawv. Ib qho ntxiv, cov dej muaj kuab av hauv lub cev yuav tau txais txiaj ntsig (raws li tus kws kho mob pom zoo). Yog tias qhov tshwm sim ntawm ntshav qab zib tsis vam meej, cov kws tshwj xeeb yuav pom zoo kom maj mam suav nrog cov mov ci thiab cov nqaij ntshiv noj hauv cov zaub mov txhua hnub.

Hauv cov ntshav qog ntshav hnyav, qhov kev suav ntawm kev noj zaub mov noj txhua hnub nyob ntawm qhov mob hnyav ntawm tus neeg mob, tus yam ntxwv ntawm nws lub cev thiab lub sijhawm ntawm kev txhim kho cov mob no. Piv txwv li, yog tias cov tsos mob ntawm cov piam thaj tsis tshwm ntev li 15 feeb ua ntej noj mov, koj yuav tsum "txav mus" thaum lub sijhawm noj mov, thiab pib noj zaub mov nrog cov khoom noj uas yooj yim rau kev zom (hlais cov qhob cij, cov qos yaj ywm, thiab lwm yam). Cov cim ntawm hypoglycemia pom nyob nruab nrab ntawm cov zaub mov tseem nres ntawm carbohydrates. Yog tias muaj cov piam thaj hauv cov ntshav qab zib nrog cov lus qhia ua ntej (mob taub hau, pallor ntawm daim tawv nqaij, kiv taub hau, mob caj dab, lossis mob chua leeg), tus neeg mob yuav tsum haus dej haus li 0.5 khob dej qab zib ua ntej noj mov. Yog hais tias muaj kev pheej hmoo ntawm kev tsis nco qab, tshuaj yej yuav tsum tau hloov nrog cov kua qab zib lossis kua qabzib kua, yog tias muaj mob hnyav, tus kws kho mob tuaj yeem sau cov kua qab zib.

Suav cov khob cij thiab noj cov tshuaj insulin

Kev xam ntawm cov qhob cij yuav tsum nyob txhua hnub kom ntseeg tau tias muaj pes tsawg carbohydrates hauv zaub mov yog muab. Ua haujlwm dhau sijhawm, ib tus neeg yuav cia li txiav txim siab XE tais diav yam tsis tau ntsuas ua ntej ntsuas.

Txhawm rau ua qhov no, koj tuaj yeem mus ncaj qha iav, qhov loj me ntawm qhov me me lossis naj npawb ntawm cov txiv hmab txiv ntoo thiab zaub. Yuav luag txhua cov tsev kho mob hais txog mob ntshav qab zib, muaj cov tsev kho mob ntshav qab zib. Lawv piav qhia rau tus mob ntshav qab zib seb tus mob XE yog dab tsi, yuav suav lawv li cas thiab yuav noj lawv cov zaub mov ntev li cas.

Lub khob cij qhob noom qab zib yog cov ncauj lus tseem ceeb rau kev sab laj thawj zaug nrog koj tus kws kho mob. Nws yog qhov zoo tshaj rau tusyees faib lawv rau peb cov zaub mov tseem ceeb. Ib los sis ob ntu tuaj yeem tso rau cov khoom noj txom ncauj.

Ntawm hom 1 mob ntshav qab zib mellitus, kev siv tshuaj insulin ntawm kev ua haujlwm ntev thiab ceev yog qhia. Txhawm rau kom tsis txhob mob ntshav qab zib vim tias txo cov ntshav hauv cov ntshav qab zib, koj yuav tsum siv 1 lossis 1.5 XE.

Piv txwv li, yog tias cov txheej txheem txhua hnub ntawm chav ua mov ci yog 10, ces nws yog qhov zoo tshaj plaws los siv lawv txhua hnub los ntawm kev faib ua ob peb txoj kev:

• rau pluas tshais - 2 XE,
• rau pluas su - 1 XE,
• rau pluas su - 3 XE,
• rau khoom noj txom ncauj ib tav su - 1 XE,
• rau noj hmo - 3 XE.

Koj tuaj yeem tso 2 XE rau noj hmo, thiab siv chav ua mov ci kawg rau noj hmo zaum ob. Txog rau tag kis nws zoo dua yog noj zaub mov noj, lawv tau nqus los ntawm lub cev qeeb dua, thaum qab zib yuav tsis nce siab.

Txhua lub khob cij xav tau qee cov tshuaj insulin thaum nws mob ntshav qab zib hom 1. 1 XE tuaj yeem nce ntshav qabzib ntau txog li 2.77 mmol / L. Txhawm rau them nyiaj rau chav ntsuas no, koj yuav tsum nkag rau hauv insulin los ntawm 1 txog 4 chav nyob.

Cov txheej txheem qub rau kev siv tshuaj insulin hauv ib hnub yog paub:

1. thaum sawv ntxov los them nyiaj rau ib chav koj yuav xav tau nyob hauv ib chav ntawm insulin,
2. hauv pluas su rau ib chav siv 1.5 IU ntawm insulin,
3. rau noj hmo, koj xav tau qhov sib npaug ntawm XE thiab insulin.

Txhawm rau them nyiaj mob ntshav qab zib thiab ua kom ntshav qabzib nyob li qub, koj yuav tsum tau saib xyuas kev hloov pauv hauv koj tus mob. Qhia pom txhua txhua hnub ntsuas cov qab zib nrog glucometer. Qhov no yuav tsum tau ua ua ntej noj zaub mov, thiab tom qab ntawd, raws cov nqi pib ntawm cov piam thaj thiab tus naj npawb yuav tsum muaj XE, txhaj tshuaj insulin hauv qhov tsim nyog tshuaj. Ob teev tom qab noj mov, theem qab zib yuav tsum tsis pub ntau dua 7.8 mmol / L.

Nrog tus mob ntshav qab zib hom 2, koj tsis tas yuav siv tshuaj insulin, nws txaus los mus noj cov ntsiav tshuaj tsis tu ncua thiab ua raws kev noj haus.

Nws tseem yog qhov tseem ceeb uas yuav tsum muaj peev xwm suav ywj siab xam XE.

Cov khoom tiav thiab chav ua mov ci

Txhua tus neeg uas tau kuaj pom tias mob ntshav qab zib yuav ua rau ntxov nkag siab qhov tseem ceeb ntawm kev suav cov khob cij. Tus neeg mob ntshav qab zib yuav tsum kawm los xam nws tus kheej ntawm tus lej XE hauv cov khoom tiav thiaj li ua tiav lawv li kev noj haus.

Ua li no, nws txaus kom paub tias cov loj ntawm cov khoom thiab tus nqi ntawm carbohydrates hauv nws 100 grams. Yog tias tus naj npawb tshwj xeeb ntawm cov carbohydrates tau muab faib los ntawm 12, tom qab ntawd koj tuaj yeem paub sai tus nqi ntawm XE hauv 100 grams. Piv txwv li, cov khoom tiav ua tiav hnyav 300 grams, uas txhais tau tias tau txais cov nqi ntawm XE yuav tsum tau nce peb zaug.

Thaum mus ntsib cov chaw tsim khoom noj khoom haus, feem ntau nws yuav nyuaj rau cov neeg mob ntshav qab zib tau mus nrhiav hauv XE, vim tias muaj zaub mov txawv rau kev npaj cov tais diav thiab cov npe ntawm cov khoom xyaw uas siv hauv lawv tsis muaj. Cov khoom tiav tiav uas muab rau hauv cafes lossis tsev noj mov tuaj yeem muaj qhov ntau ntawm cov khoom siv, uas ua rau lub tswv yim ntawm cov ntshav qab zib hais txog qhov nyiaj ntawm XE.

Hauv cov ntshav qab zib mellitus, kev nqus cov mis, cereals thiab cov txiv ntoo qab zib yuav tsum tsis pub tsawg. Txawm li cas los xij, xws li cov khoom lag luam yog muaj qee qhov tsim nyog rau kev ua haujlwm ntawm lub cev. Yog li ntawd, nws tsim nyog siv lub rooj ntawm cov khob cij, uas tam sim ntawd qhia tus naj npawb ntawm XE hauv ib qho khoom lag luam.

XE lub rooj rau cov khoom lag luam ntawm ntau pawg

Rau txhua tus neeg mob, tus kws kho mob endocrinologist qhia txog qhov zoo tshaj plaws ntawm cov khoom noj (carbohydrates), coj mus rau hauv tus account yam tseem ceeb uas tau teev tseg hauv ntu lus dhau los. Qhov ntau cov calories ntau ntawm cov ntshav qab zib siv thoob plaws ib hnub, ntau dua txhua hnub ntawm XE, tab sis tsis ntau tshaj qhov txwv tsis pub tshaj rau qee yam.

Yuav tsum tuav cov qhob cij ib txwm nyob ntawm tes. Nws yog qhov tsim nyog los soj ntsuam qhov sib piv ntawm qhov hnyav ntawm cov khoom lag luam thiab XE: yog tias "cov kua nruab nrab" qhia, ces cov txiv ntoo loj muaj cov lej loj dua. Cov xwm txheej zoo ib yam nrog ib yam khoom lag luam: qhov nce ntawm qhov ntau thiab ntau ntxiv ntawm ib qho zaub mov nce XE.

Lub rooj qhia cov khoom lag luam muaj cov carbohydrates. Ntau tus neeg mob ntshav qab zib xav vim li cas tsis muaj ntses thiab nqaij. Cov zaub mov no tsis xyeej nrog cov khoom noj (carbohydrates), tab sis lawv yuav tsum suav nrog kev noj zaub mov noj rau hauv ntshav qab zib insulin-raws li qhov chaw ntawm cov protein, vitamins, cov acids zoo, cov zaub mov thiab cov kab kawm.

Nrog rau cov ntshav qab zib hom 1, ntau tus neeg mob ntshai tsis kam noj carbohydrates kom tiv thaiv qhov nce ntawm cov suab thaj. Xws li txoj hauv kev rau khoom noj khoom haus robs lub cev ntawm ntau yam muaj txiaj ntsig. Cov lus XE rau cov neeg mob ntshav qab zib yuav pab kom tau txais cov khoom noj ua kom zoo tshaj ntawm cov khoom noj uas tsis muaj kab mob rau lub cev. Tsis tas yuav hnyav cov khoom lag luam: tsuas yog nrhiav lub npe uas koj xav tau ntawm lub rooj thiab ntxiv cov nyiaj ntawm carbohydrates los ntawm txhua hom zaub mov rau cov zaub mov noj txhua hnub. Nws yog qhov tsim nyog yuav tsum tau coj mus rau hauv qhov kev txwv XE tus qauv rau cov neeg coj sedentary thiab nquag lub neej.

Qhov tseem ceeb tshaj plaws ntawm kev kho mob ntawm cov neeg mob ntshav qab zib yog khoom noj khoom haus. Nws cov kev cai tseem ceeb rau cov ntshav qab zib yog kev noj zaub mov tsis tu ncua, cais tawm ntawm cov zaub mov carbohydrates sai sai los ntawm kev noj haus, thiab kev txiav txim siab ntawm cov calories ntau ntawm cov zaub mov. Yuav kom daws tau cov teeb meem no, cov kws tsim tshuaj endocrinologist tau tsim lub sij hawm chav ua mov ci thiab tsim cov khob cij.

Cov kws tshaj lij hauv cov khoom noj raug mob tau hais kom ua zaub mov noj txhua hnub rau pawg neeg no rau 55% -65% maj mam nqus cov carbohydrates, 15% -20% ntawm cov protein, 20% -25% ntawm cov rog. Tshwj xeeb rau kev txiav txim siab ntau ntawm cov khoom noj carbohydrates, qhob cij khob cij (XE) tau tsim.

Ntshav qhob cij chav ua noj qab zib qhia txog cov ntsiab lus carbohydrate ntawm ntau yam zaub mov. Tsim cov lus no, tus neeg noj zaub mov noj nqa mov ci ua lub hauv paus: nws daim uas hnyav nees nkaum-tsib grams yog suav tias yog ib chav ua mov ci.

Cov Khoom Muaj Ntshav Qab Zib

Lub hauv paus ntawm cov khoom noj txhua hnub yuav tsum yog cov khoom noj uas muaj tsawg qhov ntawm lub khob cij.

Lawv sib koom rau hauv cov zaub mov noj txhua hnub yog 60%.

Tus mob ntshav qab zib noj tau:

1. muaj roj tsawg thiab nqaij ntses tais diav,
2. zucchini
3. qe
4. radish
5. radish
6. nyias
7. zaub ntsuab
8. ceev rau hauv qhov ntau thiab tsawg,
9. tswb neeb.
10. dib
11. txaij
12. nceb
13. Txiv lws suav
14. ntxhia dej.

Cov neeg mob ntshav qab zib yuav tsum nce qib ntawm cov ntses lawv noj ntau yam muaj roj tsawg. Nws raug nquahu kom noj zaub mov nrog cov ntses zoo li peb zaug hauv ib as thiv. Ntses muaj cov roj uas tsis muaj roj thiab cov protein, cov tshuaj no txo ​​cov roj (cholesterol) zoo. Yog li, koj tuaj yeem tiv thaiv koj tus kheej los ntawm kev tsim kho:

• plawv nres mob ntshav qab zib,
• mob stroke
• thromboembolism.

Thaum ua cov khoom noj txhua hnub, koj yuav tsum xav txog cov khoom noj suab thaj kom tsawg. Cov no suav nrog:

Noj zaub mov nqaij muaj protein thiab cov zaub mov tseem ceeb. Tsis muaj chav nyob ua mov. Nws tuaj yeem siv li 200 g ib hnub nyob rau hauv ntau cov tais diav. Nws yog ib qho tseem ceeb uas yuav tsum xav txog cov khoom xyaw ntxiv ntawm cov tais diav.

Cov zaub mov uas muaj glycemic index tsis muaj teeb meem rau kev noj qab haus huv, tab sis tib lub sijhawm lawv tu lub cev nrog cov as-ham thiab cov vitamins. Txais ntawm cov khoom lag luam nrog cov khoom noj me me ntawm lub khob cij pub koj zam kev dhia ntawm cov piam thaj thiab tiv thaiv qhov pom ntawm cov teeb meem ntawm metabolic.

Cov khob cij faib rau dab tsi?

Lub hom phiaj ntawm kev kho mob rau cov neeg mob ntshav qab zib yog ua ntsiag to tso lub ntuj tso cov tshuaj insulin los ntawm kev xaiv cov koob tshuaj thiab kev ua neej nyob kom tus glycemia qib ze rau cov qauv uas lees txais.

Niaj hnub nimno cov tshuaj muab cov tshuaj insulin kho mob nram qab no:

• Tshuaj
• Ntau txoj kev txhaj tshuaj
• Khaus

Thaum xam cov koob tshuaj ntawm cov tshuaj insulin, koj yuav tsum paub txog XE npaum li cas los ntawm cov khoom lag luam xam cov khoom noj (txiv hmab txiv ntoo, khoom noj siv mis thiab zaub mov qab zib, qab zib qab zib). Cov zaub ntsuab muaj qhov nyuaj ua kom zom cov carbohydrates thiab tsis ua lub luag haujlwm tseem ceeb hauv kev nce ntxiv cov piam thaj.

Ib qho ntxiv, koj xav tau kev soj ntsuam cov ntshav qab zib (glycemia) tas li, uas nyob ntawm lub sijhawm ntawm hnub, khoom noj khoom haus thiab qib ntawm kev tawm dag zog ntawm tus neeg mob ntshav qab zib.

Qhov kev siv tshuaj insulin ntau ntxiv muab rau kev tswj hwm (theem pib) ntawm kev siv lub sijhawm ntev ntawm cov insulin (Lantus) ib hnub ib zaug, tiv thaiv cov keeb kwm twg ntawm cov tshuaj ntxiv (bolus) kev txhaj tshuaj tau suav, uas tau muab ua ntej noj zaub mov ncaj qha lossis hauv peb caug feeb. Rau lub hom phiaj no, cov yeeb yam luv luv siv.

Rau txhua lub khob cij muaj nyob hauv cov ntawv qhia ua noj, koj yuav tsum nkag mus (suav txog sijhawm ntawm hnub thiab qib ntawm glycemia) 1U ntawm cov tshuaj insulin.

Qhov xav tau rau lub sijhawm ntawm hnub 1XE:

Nws yog ib qho tsim nyog yuav tsum coj mus rau hauv tus lej theem pib ntawm qab zib cov ntsiab lus, qhov ntau dua nws yog - qhov siab dua ntawm qhov tshuaj. Ib chav ntawm kev ua ntawm cov tshuaj insulin tuaj yeem siv li 2 mmol / L ntawm cov piam thaj.

Kev tawm dag zog lub cev ua si - kev ntaus pob ncaws pob txo cov qib glycemia, rau txhua 40 feeb ntawm lub cev kev ua si yuav tsum tau ntxiv 15 g ntawm cov khoom noj haus uas tau zom tau yooj yim. Thaum cov piam thaj hauv cov qib qis yog txo qis dua, cov koob tshuaj insulin raug txo qis.

Yog tias tus neeg mob tau npaj noj mov, nws tau mus noj zaub mov ntawm 3 XE, thiab qib glycemic 30 feeb ua ntej noj mov sib raug rau 7 mmol / L - nws xav tau 1U ntawm insulin los txo qis glycemia los ntawm 2 mmol / L. Thiab 3ED - rau kev zom ntawm 3 lub khob cij ntawm cov khoom noj. Nws yuav tsum nkag mus rau tag nrho 4 chav nyob ntawm luv luv ua yeeb yam insulin (Humalog).

Kev noj haus ntawm cov neeg mob ntshav qab zib hom 1 uas tau kawm los laij cov tshuaj insulin raws li XE siv cov khob cij khob lub rooj noj mov yuav tau dawb.

Yuav ua li cas los laij cov qhob cij ua ntshav qab zib

Nrog kom paub tias muaj ntau qhov loj ntawm cov khoom lag luam thiab cov ntsiab lus carbohydrate ntawm 100 grams, koj tuaj yeem txiav txim siab muab cov naj npawb ntawm cov khob cij.

Piv txwv li: pob khoom ntawm tsev me cheese hnyav 200 grams, 100 grams muaj 24 grams carbohydrates.

100 grams ntawm tsev cheese - 24 grams carbohydrates

200 grams ntawm tsev cheese - X

X = 200 x 24/100

X = 48 grams carbohydrates yog muaj nyob hauv ib pob khoom ntawm tsev cheese hnyav txog 200 grams. Yog tias nyob hauv 1XE 12 gram carbohydrates, tom qab ntawd hauv pob khoom ntawm tsev cheese - 48/12 = 4 XE.

Ua tsaug rau qhob cij qhob cij, koj tuaj yeem faib cov khoom noj kom txaus cov nyiaj carbohydrates ib hnub, qhov no tso cai rau koj:

• Noj ntau yam
• Tsis txhob txiav koj tus kheej rau zaub mov los ntawm kev xaiv cov zaub mov sib npaug,
• Ua kom koj glycemia qib tswj.

Hauv Is Taws Nem koj muaj peev xwm nrhiav cov laim lej noj zaub mov noj haus ntshav qab zib, uas suav cov khoom noj kom noj qab nyob zoo txhua hnub. Tab sis zaj lus qhia no yuav siv sij hawm ntau, nws yuav yooj yim dua rau saib cov rooj ntawm cov khob cij rau cov neeg mob ntshav qab zib thiab xaiv cov zaub mov zoo. Tus nqi ntawm XE uas yuav tsum tau nyob ntawm lub cev qhov hnyav, kev siv dag zog, hnub nyoog thiab tub los ntxhais.

Nrog rog dhau lawm

Nws ntseeg tias qhov nyiaj nruab nrab ntawm cov khoom tsim nyog hauv ib hnub tuaj yeem yog 20-24XE. Nws yog ib qho tsim nyog yuav tau faib cov ntawv no rau 5-6 cov zaub mov. Lub ntsiab txais tos yuav tsum yog 4-5 XE, rau tshuaj yej tav su thiab noj su - 1-2XE. Ib lub sijhawm, tsis txhob pom zoo kom noj ntau dua 6-7XE cov khoom noj.

Nrog rau lub cev tsis nyhav, nws raug nquahu kom nce qhov ntau ntawm XE mus rau 30 ib hnub.Cov menyuam yaus 4-6 xyoo xav tau 12-14XE ib hnub, 7-16 xyoo pom zoo 15-16, txij li hnub nyoog 11-14 xyoo - 18-20 khob cij (rau cov tub) thiab 16-17 XE (rau cov menyuam ntxhais). Cov tub hluas li ntawm 15 txog 18 xyoo xav tau 19-21 chav nyob ib hnub, cov ntxhais muaj 2 xyoos.

Kev noj haus yuav tsum ua kom sib npaug, txaus rau qhov xav tau ntawm lub cev hauv cov protein, cov vitamins. Nws qhov tshwj xeeb yog kev cais tawm ntawm cov khoom noj tau yooj yim carbohydrates.

Yuav tsum muaj rau kev noj haus:

• Noj zaub mov uas muaj cov tshuaj fiber: rye cij, millet, oatmeal, zaub, buckwheat.
• Ib tug tsau nyob rau hauv lub sij hawm thiab ntau ntau faib txhua hnub ntawm carbohydrates yog qhov txaus rau cov koob tshuaj insulin.
• Hloov cov khoom noj tau yooj yim zom zom nrog cov khoom noj sib npaug uas xaiv los ntawm cov khob cij muaj txiaj ntsig.
• Ib qho kev txo qis ntawm qhov sib npaug ntawm cov tsiaj rog vim qhov nce ntawm cov zaub mov rog.

Cov neeg mob uas muaj ntshav qab zib hom 2 tseem yuav tsum siv lub rooj noj mov kom tsis txhob noj ntau dhau. Yog tias nws pom tias cov khoom lag luam muaj cov teeb meem carbohydrates muaj qhov pom zoo ntxiv hauv kev noj haus, lawv kev noj yuav tsum raug txo qis. Koj tuaj yeem ua qhov no rau 7-10 hnub ntawm 2XE ib hnub, nqa mus rau ntawm tus nqi uas xav tau.

Cov phiaj khob rau cov qhob cij ua hom 1 thiab ntshav qab zib hom 2

Cov chaw endocrinological tau suav cov rooj ntawm cov khob cij hauv cov khoom lag luam nrov raws li cov ntsiab lus ntawm 12 gram carbohydrates hauv 1 XE. Ib txhia ntawm lawv coj los rau koj mloog.

Cov kua txiv tuaj yeem noj tau hauv kev them nyiaj ntawm cov ntshav qab zib ntawm thawj thiab hom thib ob, thaum qib ntawm glycemia nyob ruaj khov, tsis muaj qhov cuam tshuam los ntawm ib qho kev taw qhia lossis lwm qhov.

Cov khoom noj siv mis yuav tsum tau noj txhua hnub, nyiam dua yav tav su. Hauv qhov no, tsis tsuas yog cov qhob cij, tab sis kuj tseem qhov feem pua ​​ntawm cov ntsiab lus ua rog yuav tsum coj mus rau hauv tus account. Cov neeg mob ntshav qab zib pom zoo kom cov khoom noj muaj roj tsawg.

Thaum siv cov khoom lag luam ci, koj yuav tsum them sai sai rau qhov nyhav ntawm cov khoom, nws hnyav rau ntawm cov khoom siv hluav taws xob teev.

XE faib khoom nruab hnub

Hauv cov neeg mob ntshav qab zib, so sib faib ntawm cov zaub mov yuav tsum tsis txhob siv sijhawm ntev, yog li qhov tsim nyog 17–28XE (204–336 g ntawm carbohydrates) ib hnub yuav tsum tau faib 5-6 zaug. Ntxiv nrog rau cov zaub mov tseem ceeb, khoom noj txom ncauj tau raug pom zoo. Txawm li cas los xij, yog tias qhov sib nrug ntawm kev noj mov yog elongated, thiab hypoglycemia (txo cov ntshav qabzib hauv ntshav) tsis tshwm sim, koj tuaj yeem tsis kam muab khoom noj txom ncauj. Tsis tas yuav mus rau cov khoom noj ntxiv txawm tias ib tus neeg txhaj tshuaj insulin ultrashort.

Ntawm cov ntshav qab zib mellitus, chav ua khob cij yog suav rau txhua pluas noj, thiab yog tias cov tais diav sib xyaw ua ke, rau txhua qhov sib xyaw. Rau cov khoom lag luam nrog me me ntawm zom cov zaub mov (tsawg dua 5 g ib 100 g ntawm qhov tsim nyog), XE tsis tuaj yeem xav txog.

Yog li hais tias tus nqi ntawm cov tshuaj insulin tsis dhau mus rau qhov chaw nyab xeeb, tsis pub ntau tshaj 7XE yuav tsum tau noj hauv ib qho mus. Cov carbohydrates ntau uas nkag rau hauv lub cev, qhov nyuaj nws yog tswj cov suab thaj. Rau pluas tshais nws pom zoo 3-5XE, rau pluas tshais thib ob - 2 XE, rau pluas su - 6-7 XE, rau cov tshuaj yej tav su - 2 XE, rau noj hmo - 3-4 XE, rau yav hmo ntuj - 1-2 XE. Raws li koj tuaj yeem pom, feem ntau ntawm cov khoom noj uas muaj carbohydrate yuav tsum tau noj thaum sawv ntxov.

Yog hais tias kev noj cov zaub mov carbohydrates tau loj dua li tau npaj tseg, txhawm rau kom tsis txhob dhia ntawm cov piam thaj hauv qee lub sijhawm tom qab noj mov, yuav tsum qhia cov tshuaj hormones me me ntxiv. Txawm li cas los xij, nws yuav tsum nco ntsoov tias kev noj tshuaj ib zaug ntawm cov yeeb yam luv luv yuav tsum tsis pub tshaj 14 units. Yog hais tias qhov kev nyeem ntawm cov piam thaj hauv cov ntshav tsis pub dhau tus qauv, nruab nrab ntawm cov zaub mov ntawm cov khoom ntawm 1XE tuaj yeem noj tau yam tsis muaj insulin.

Ib tus naj npawb ntawm cov kws tshaj lij qhia tias tsuas yog haus 2-2.5XE ib hnub (tus txheej txheem hu ua cov khoom noj uas tsis muaj rog ntau). Hauv qhov xwm txheej no, hauv lawv qhov kev xav, kev kho mob insulin tuaj yeem raug suav daws ib zaug.

Cov Ntaub Ntawv Khoom Mov Khoom Noj

Txhawm rau txiav txim siab ua cov zaub mov zoo rau cov ntshav qab zib (ob qho tib si hauv cov muaj pes tsawg leeg thiab ntim), koj yuav tsum paub seb muaj pes tsawg lub khob cij muaj nyob hauv ntau yam khoom lag luam.

Rau cov khoom lag luam hauv ntim Hoobkas, cov kev paub no tau txais yooj yim heev. Cov neeg tsim khoom lag luam yuav tsum qhia tus nqi ntawm cov nyiaj carbohydrates hauv 100 g ntawm cov khoom, thiab tus lej no yuav tsum tau muab faib 12 (tus naj npawb ntawm cov carbohydrates hauv grams hauv ib XE) thiab suav raws tag nrho qhov loj ntawm qhov khoom.

Hauv txhua lwm yam, chav ua noj khob cij los ua tus pabcuam. Cov lus qhia piav qhia ntau npaum li cas ntawm ib qho khoom lag luam muaj 12 g ntawm carbohydrates, i.e. 1XE. Rau kev yooj yim, cov khoom tau muab faib ua pawg raws li lub hauv paus chiv keeb lossis hom (zaub, txiv hmab txiv ntoo, mis nyuj, haus, thiab lwm yam).

Phau ntawv qhia no tso cai rau koj los xam sai cov nqi ntawm cov carbohydrates hauv cov zaub mov xaiv rau kev noj, kos kom muaj zaub mov zoo, hloov qee yam khoom noj nrog lwm tus, thiab thaum kawg, suav cov koob tshuaj xav tau ntawm insulin. Nrog cov ntaub ntawv hais txog cov ntsiab lus carbohydrate, cov ntshav qab zib muaj peev xwm them taus los noj me ntsis ntawm qhov uas feem ntau txwv tsis pub.

Tus naj npawb ntawm cov khoom lag luam feem ntau yog qhia tsis tau tsuas yog hauv cov grams, tab sis kuj, piv txwv li, hauv daim, diav, tsom iav, qhov tshwm sim ntawm cov uas tsis tas yuav hnyav lawv. Tab sis nrog txoj hauv kev no, koj tuaj yeem ua yuam kev nrog qhov ntau ntawm cov tshuaj insulin.

Cov zaub mov txawv li cas nce ntxiv nyob hauv qab?

• cov uas xyaum tsis nce piam thaj,
• cov piam thaj hauv qab zib txhua yam
• qabzib kom ntau nyob rau ntau.

Hauv paus thawj pab pawg Cov khoom lag luam yog zaub (zaub qhwv, radishes, txiv lws suav, dib, liab thiab ntsuab kua txob, zucchini, txaij, hlua taum, radish) thiab zaub ntsuab (sorrel, zaub ntsuab, dill, zaub txhwb qaib, zaub xas lav, thiab lwm yam). Vim tias cov carbohydrates muaj qhov qis kawg, XE tsis suav rau lawv. Tus mob ntshav qab zib tuaj yeem siv cov khoom plig ntawm qhov no tsis muaj kev txwv, thiab nyoos, thiab hau, thiab ci, ob qho tib si thaum noj mov loj, thiab thaum noj khoom txom ncauj. Cov txiaj ntsig tshwj xeeb yog cov zaub qhwv, uas nws tus kheej nqus cov piam thaj, tshem nws tawm ntawm lub cev.

Legumes (taum pauv, taum pauv, lentils, taum) nyob rau hauv ib daim ntawv nyoos yog tus cwj pwm los ntawm cov zaub mov tsis muaj carbohydrate tsawg. 1XE ib 100 g ntawm cov khoom. Tab sis yog tias koj tau txuas rau lawv, tom qab ntawd lub teeb ntawm carbohydrate nce siab los ntawm 2 zaug thiab 1XE yuav twb nyob hauv 50 g ntawm cov khoom.

Txhawm rau kom tsis txhob ua rau lub siab ntxiv ntawm cov carbohydrates hauv cov zaub mov npaj zaub mov, cov rog (roj, mayonnaise, qaub cream) yuav tsum muab ntxiv rau lawv hauv qhov tsawg.

Walnuts thiab hazelnuts sib npaug rau cov khoom siv raw. 1XE rau 90 g Cov txiv laum huab xeeb rau 1XE xav tau 85 g. Yog koj muab cov zaub, noob txiv thiab taum pauv, koj tau txais cov zaub nyoos zoo thiab muaj txiaj ntsig.

Cov khoom lag luam tau teev, ntxiv rau, muaj qhov cim qis glycemic index, i.e. kev hloov pauv ntawm carbohydrates rau hauv cov kua nplaum yog qeeb.

Cov nceb thiab noj zaub ntses thiab nqaij, xws li nqaij nyug, tsis tsim nyog rau cov zaub mov tshwj xeeb rau cov ntshav qab zib. Tab sis cov hnyuv ntxwm twb muaj carbohydrates hauv qhov ntau txaus ntshai, vim tias cov hmoov txhuv nplej siab thiab lwm yam ntxiv tau feem ntau tso rau hauv lub hoobkas. Rau kev tsim cov hnyuv ntxwm, ntxiv rau, kua qaub yog siv feem ntau. Txawm li cas los xij, hauv cov hnyuv ntxwm thiab cov hnyuv ntxwm siav 1XE yog tsim nrog qhov hnyav ntawm 160 g. Cov hnyuv ntxwm ntxwm los ntawm cov zaub mov ntawm cov ntshav qab zib yuav tsum tau muab cais kom meej.

Kev tsuas xyaus cov nqaij me nrog carbohydrates ntau ntxiv vim yog qhov ntxiv ntawm cov zaub mov muag rau cov nqaij minced, tshwj xeeb tshaj yog tias nws tau sau nrog mis nyuj.Rau kib, siv cov qhob cij. Yog li ntawd, kom tau txais 1XE, 70 g ntawm cov khoom no yog txaus.

XE tsis tuaj yeem nyob hauv 1 tablespoon ntawm sunflower roj thiab hauv 1 lub qe.

Bakery khoom

Hauv cov ntshav qab zib mellitus, nws pom zoo kom hloov cov tsiaj rog nrog cov rog cov zaub. Cov. Cov khoom no tuaj yeem noj tau hauv cov roj zaub - txiv roj, pob kws, linseed, taub dag. Cov roj yog nias los ntawm cov txiv ntoo, cov noob taub, flax, thiab pob kws.

Cov zaub mov uas nce mentsis nce mentsis

Hauv pawg thib ob ntawm cov khoom suav nrog cov cereals - hom qoob mog, oat, barley, millet. Rau 1XE, 50 g ntawm cereal ntawm txhua yam yuav tsum tau ua. Ntawm qhov zoo tseem ceeb yog qhov sib xws ntawm cov khoom. Nrog tib tus nqi ntawm cov carbohydrate chav, porridge hauv lub xeev ua kua (piv txwv li, semolina) tau nkag ntau rau hauv lub cev dua li cov hmoov xoob. Raws li qhov tshwm sim, qib ntawm cov piam thaj hauv cov ntshav hauv thawj kis nce nyob hauv tus nqi nrawm dua li hauv ob.

Nws yuav tsum raug sau tseg tias cov siav siav cov khoom noj muaj 3 zaug cov carbohydrates tsawg dua li cov zaub mov qhuav thaum 1XE cov ntaub ntawv tsuas yog 15 g ntawm cov khoom. Oatmeal ntawm 1XE xav tau me ntsis ntxiv - 20 g.

Cov ntsiab lus siab carbohydrate kuj yog cov yam ntxwv ntawm cov hmoov txhuv nplej siab (qos, pob kws, nplej), hmoov nplej zoo thiab cov hmoov txhuv: 1XE - 15 g (tablespoon nrog toj). Coarse hmoov yog 1XE ntau dua - 20 g. Los ntawm qhov no nws yog qhov tseeb vim li cas cov khoom loj ntawm cov hmoov nplej muaj ntau yam kabmob rau cov ntshav qab zib. Hmoov nplej thiab cov khoom lag luam los ntawm nws, ntxiv rau, muaj tus cwj pwm ntawm glycemic siab, uas yog, carbohydrates yog sai pauv mus rau cov piam thaj.

Kev ntsuas tus kheej sib txawv muaj cov crackers, khob cij, ncuav qab zib qhuav (khaub noom). Tab sis muaj ntau cov qhob cij hauv 1XE hauv qhov ntsuas qhov hnyav: 20 g ntawm cov xim dawb, grey thiab pita qhob cij, 25 g ntawm dub thiab 30 g ntawm ceg. 30 g yuav hnyav dua lub khob cij, yog tias koj ci muffin, kib pancakes lossis pancakes. Tab sis peb yuav tsum nco ntsoov tias qhov kev xam ntawm cov khob cij yuav tsum ua rau lub khob noom cookie, thiab tsis yog rau cov khoom tiav.

Ncuav nplej zom (1XE - 50 g) muaj qhov tseem haj yam muaj carbohydrates. Hauv cov nplej zom kab, nws raug nquahu kom xaiv cov uas tau ua los ntawm tsawg dua carbohydrate wholemeal hmoov.

Cov mis thiab nws cov keeb kwm kuj yog koom nrog cov pab pawg thib ob ntawm cov khoom. Ntawm 1XE koj tuaj yeem haus ib qho 250-gram iav ntawm mis, kefir, yogurt, fermented ci mis, qab zib lossis yogurt ntawm ib cov ntsiab lus rog. Raws li rau tsev me cheese, yog tias nws cov rog cov ntsiab lus tsawg dua 5%, nws tsis tas yuav tsum ua txhua yam. Cov rog cov ntsiab lus ntawm cov tws nyuaj yuav tsum tsawg dua 30%.

Cov khoom lag luam ntawm cov pab pawg thib ob yuav tsum tau noj los ntawm cov ntshav qab zib nrog qee qhov kev txwv - ib nrab ntawm seem ib txwm. Ntxiv rau saum toj no, qhov no tseem suav pob kws thiab qe.

Cov khoom noj muaj carbohydrate ntau

Ntawm cov khoom lag luam uas nce siab ntxiv cov piam thaj (pab pawg thib peb))ua qhov chaw khoom qab zib Cov. Tsuas yog 2 teaspoons (10 g) suab thaj - thiab twb tau 1XE. Qhov teeb meem tib yam nrog jam thiab zib mu. Muaj ntau cov qhob noom xim kasfes thiab marmalade ntawm 1XE - 20 g. Koj yuav tsum tsis txhob nqa mus nrog cov qhob noom ntshav qab zib, vim tias ntawm 1XE nws xav tau tsuas yog 30 g. compounding carbohydrate hmoov thiab qab zib ib qho ncuav mog qab zib los yog ncuav qab zib tau nce 3XE. Cov khoom noj muaj suab thaj ntau muaj lub siab glycemic siab.

Tab sis qhov no tsis txhais tau tias cov khoom qab zib yuav tsum tau muab cais kom meej los ntawm kev noj haus.Muaj kev nyab xeeb, piv txwv li, yog qhov qab zib huab hwm coj (tsis muaj qhov ci thiab cov raisins, muaj tseeb) Yog xav tau 1XE, koj xav tau nws ntau npaum li 100 g.

Nws kuj tseem lees noj lub ncuav qab zib, 100 g ntawm nws muaj 2XE. Qhov muaj siab yuav tsum tau muab rau qib qib creamy, vim tias cov rog tuaj ntawm qhov ntawd tiv thaiv kev nqus ntawm carbohydrates sai dhau, thiab, yog li, cov piam thaj hauv cov ntshav nce siab ntawm tib lub qeeb. Txiv mab txiv ntoo khov, nrog kua txiv, ntawm qhov tsis tooj, sai sai nkag mus rau hauv plab, vim qhov txiaj ntsig ntawm qhov uas muaj ntshav khov khov nrog ntshav qab zib yog sib zog ntxiv. Cov khoom qab zib no tsuas yog pab tau rau cov ntshav qab zib.

Rau cov mob ntshav qab zib, cov khoom qab zib feem ntau ua rau ntawm cov khoom qab zib. Tab sis koj yuav tsum nco ntsoov tias qee qhov hloov piam thaj nce qhov hnyav.

Tau yuav cov khoom noj qab zib uas tsim ua thawj zaug, lawv yuav tsum raug sim - noj ib feem me thiab ntsuas seb cov piam thaj hauv ntshav yuav zoo li cas.

Txhawm rau zam txhua yam teeb meem, cov khoom qab zib yog npaj zoo tshaj plaws hauv tsev, xaiv cov khoom zoo ntawm cov khoom lag luam.

Tshem tawm los ntawm kev noj lossis txwv kom ntau li ntau tau thiab butter thiab zaub roj, roj, roj qab zib, cov rog thiab cov ntses, cov nqaij ntses thiab nqaij ntses, cawv. Thaum ua zaub mov noj, koj yuav tsum zam txoj kev muab kib thiab nws yog qhov tsim nyog kom siv cov tais diav uas koj tuaj yeem ua noj tsis muaj rog.

Omnidirectional Khoom

Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo cuam tshuam rau cov ntshav qab zib nyob hauv kev sib txawv. Lingonberries, blueberries, blackberries, gooseberries, raspberries, thiab currants tsis muaj teebmeem rau cov ntshav qab zib (1 XE - 7-8 dia). Lemons koom nrog tib pawg - 1XE - 270 g. Tab sis pomegranate, figs, kiwi, txiv nkhaus taw, nectarine, txiv duaj, txiv apples rau 12 g ntawm carbohydrates xav tau tsuas yog 1 txiv hmab txiv ntoo me me xwb. Txiv tsawb, zaub ntsuab, txiv mab txiv ntoo, thiab txiv puv luj kuj nce qib ntshav siab. Txiv pos nphuab, txiv hmab nyob hauv nruab nrab txoj hauj lwm hauv kab no. Txhawm rau kom tau 1XE koj tuaj yeem noj 10-15 pcs.

Koj yuav tsum paub tias cov acidic cov txiv hmab txiv ntoo thiab cov kua txiv hmab txiv ntoo ua tau qeeb qeeb dua li qab zib, thiab yog li tsis ua rau cov ntshav nce mus rau hauv cov ntshav qabzib.

Txiv hmab txiv ntoo zaub nyoos ntxiv nrog rau cov txiv ntoo sib tsoo thiab ua ke nrog cov kua mis nyeem qaub yog cov txiaj ntsig zoo rau cov ntshav qab zib.

Dried txiv ntoo ntshav qab zib yuav tsum noj me ntsis. 12 g ntawm carbohydrates muab 10 pcs. raisins, 3 pcs. qhuav apricots thiab prunes, 1 pc. figs. Qhov kev zam yog txiv apples (1XE - 2 tbsp. L.).

Carrots thiab beets (1XE - 200 g) sawv tawm ntawm cov qoob loo cov hauv paus nrog me me cov ntsiab lus carbohydrate. Tib lub ntsuas yog cov yam ntxwv ntawm lub taub. Hauv cov qos yaj ywm thiab Jerusalem artichoke, XE yog 3 zaug ntxiv. Ntxiv mus, carbohydrate saturation nyob ntawm txoj ntawm kev npaj. Hauv puree 1XE nws tau los ntawm 90 g ntawm qhov hnyav, hauv tagnrho cov qos yaj ywm hau - ntawm 75 g, hauv kib - ntawm 35 g, hauv chips - tsuas yog ntawm 25 g. Yog tias cov khoom noj qos yog kua, tom qab ntawd cov txheej txheem no tshwm sim sai dua, txawm hais tias feem ntau ib qho qos tau koom nrog pawg ntawm cov khoom lag luam nrog lub siab glycemic index.

Xaiv, cov neeg mob ntshav qab zib yuav tsum mus kom ze cov dej qab zib, xaiv cov uas tsis muaj roj, lossis ntim hauv cov khoom me me xwb. Cov dej qab zib tsis suav nrog.

Ua ntau ntau, koj tsuas haus tau dej dawb xwb uas muaj lossis tsis muaj roj. Qab zib dej qab zib tuaj yeem tsis tshua muaj, vim tias 1XE twb tau txais los ntawm ib nrab khob. Cov kua txiv hmab txiv ntoo tuaj yeem pom zoo, tab sis tsuas yog cov uas muaj qhov cim qis ntawm glycemic index (txiv kab ntxwv qaub), zoo li tshuaj yej (tshwj xeeb ntsuab) thiab kas fes tsis muaj qab zib thiab qab zib.

Nrog rau cov ntshav qab zib, yuav tsum tau siv cov kua txiv tshiab, tshwj xeeb tshaj yog cov zaub, tau txhawb. Ntawm 1 XE, koj tuaj yeem haus 2,5 tbsp. zaub qhwv, 1.5 tbsp. txiv lws suav, 1 tbsp. beetroot thiab kua txiv zaub ntug hauv paus. Ntawm cov kua txiv, tsawg kawg uas muaj carbohydrate-muaj yog txiv kab ntxwv qaub (1.4 tbsp. Rau 1XE). Rau txiv kab ntxwv, txiv lws suav, kua txiv, 1XE yog xaum los ntawm ib nrab lub khob, rau kua txiv txiv - los ntawm ib qho txawm tias qhov ntim me. Kvass kuj tseem muaj kev nyab xeeb rau cov neeg mob ntshav qab zib (1XE - 1 tbsp.).

Muaj cov dej haus (dej qab zib, npaj txhij ua cocktails, citro, thiab lwm yam)p.) muaj ntau ntawm cov carbohydrates thiab cov tshuaj tsis zoo, yog li lawv yuav tsum tsis txhob haus cawv rau cov neeg mob ntshav qab zib mellitus. Tab sis koj tuaj yeem haus dej qab zib ntawm cov hloov pauv qab zib, ua kom nco qab tias cov tshuaj no ua rau hnyav dua.

Koj tuaj yeem nyeem ntxiv txog qhov tseeb tias koj tsis tuaj yeem noj thiab haus nrog ntshav qab zib.

Hauv kev xaus - lub rooj muaj txiaj ntsig ntawm cov ntsiab lus ntawm cov qhob cij hauv cov hmoov nplej thiab cereal khoom, berries, txiv hmab txiv ntoo thiab zaub.

Suav cov khob cij ua khoom noj yog qhov nyuaj nyob rau lub sijhawm luv luv. Cov neeg mob ntshav qab zib feem ntau kwv yees tus nqi XE hauv cov khoom ntawm lub tshuab, tsis tas yuav mus rau phau ntawv thiab phau ntawv ntawm pob. Qhov no pab lawv kom laij cov tshuaj insulin kom raug thiab ua raws li kev noj haus uas kws kho mob sau tseg.

Lub tswv yim ntawm chav ua khob cij lossis daim ntawv luv luv XE tau qhia kom tswj kev tswj hwm tus nqi ntawm cov khoom noj carbohydrates. Niaj hnub no, muaj cov tsev kawm tshwj xeeb rau cov neeg mob ntshav qab zib uas muaj qhov yuav tsum tau muaj kev qhia los ntawm cov neeg ua haujlwm tshwj xeeb. Yog li, piv txwv li, cov neeg mob ntshav qab zib tau muab cov rooj los suav cov hnub ntawm lub khob cij noj, nyob ntawm tus yam ntxwv ntawm lawv ib leeg.

Nws raug nquahu kom kuaj nrog koj tus kws kho mob hais txog ntau npaum li cas cov khob cij koj tus kheej xav tau, tab sis lawv cov lej kwv yees tuaj yeem pom nyob hauv qab no.

• XE - sawv rau "chav ua mov ci".
• 1 XE nce qib ntawm cov piam thaj hauv cov ntshav ntawm 1.7-2.2 mmol / l.
• 1 XE - tus nqi ntawm ib qho khoom lag luam twg muaj 10g ntawm ntshiab carbohydrates, tab sis tsis tau coj mus rau hauv tus account ballast tshuaj.
• To assimilate 1 lub khob cij chav ua noj, yuav tsum muaj insulin hauv qhov nyiaj ntawm 1-4 units.

Tam sim no koj paub kwv yees pes tsawg ntawm cov khob cij uas koj xav tau txhua hnub.

Tab sis tom qab lo lus nug tshwm sim "Yuav ua li cas txhais XE qhov tseem ceeb rau cov lej ntawm cov khoom?" Cov. Koj tuaj yeem pom cov lus teb rau lo lus nug no hauv lub rooj tshwj xeeb hauv qab no, uas tau pom zoo siv rau cov neeg mob ntshav qab zib.

Cereals thiab hmoov khoom

Ib qho groats (thiab semolina *)

1 tbsp. diav nrog tus swb

Piv txwv XE Noj rau cov Neeg Mob Ntshav Qab Zib

Ib qho khoom lag luam twg muaj 12-15 carbohydrates, uas sib npaug rau ib chav nyob.

Ib qho XE nce cov ntshav qab zib los ntawm qee qhov nyiaj, uas yog 2.8 mmol / L.

Rau qhov ntsuas no, 2 PIECES ntawm kev tshem tawm cov insulin yog qhov xav tau.

Cov zaub mov rau thawj hnub:

1. rau pluas tshais: 260 g ntawm zaub qhwv tshiab thiab zaub ntug hauv paus, cov khob dej tshuaj yej,
2. rau pluas su, zaub kua zaub, kua txiv qhuav compote,
3. rau noj hmo: steamed ntses, 250 ml roj tsawg rog kefir,

Tshuaj yej, compotes thiab kas fes noj tau yam tsis muaj qab zib.

Ntawv qhia zaub mov rau hnub thib ob:

• rau pluas tshais: 250 g ntawm zaub ntug hauv paus thiab kua txiv apple, ib khob kas fes nrog mis nyuj,
• rau pluas su: lub teeb borsch thiab txiv ntoo compote,
• rau noj hmo: 260 g oatmeal thiab unsweetened yogurt.

Ntawv qhia zaub mov rau hnub thib peb:

1. rau pluas tshais: 260 g ntawm buckwheat porridge, lub khob mis tsis muaj roj,
2. rau pluas su: ntses kua zaub thiab 250 ml ntawm cov muaj roj tsawg kefir,
3. rau noj hmo: zaub xam lav nrog kua thiab zaub qhwv, kas fes.

Nov yog qhov kev siv XE-kev noj haus zoo rau kev nkag siab dav dav.Siv cov nyiaj ntawm cov khoom no muaj peev xwm txo cov kev hnyav ntawm txoj hnyuv thiab yuag poob.

Rau cov neeg muaj ntshav qab zib txhua yam, ib tus neeg tsis noj nqaij tsis noj nqaij yuav haum. Nws yog ib qho tsim nyog yuav tsum xyuas kom meej tias cov nyiaj tau los ntawm cov protein yog muab rau hauv lub cev txhua hnub. Qhov tsis muaj cov protein tau yooj yim them los ntawm 8 qhov loj ntawm ntuj tsev cheese.

Cov kws kho mob ceeb toom tias kev tshaib plab yog qhov txaus ntshai heev rau cov neeg mob ntshav qab zib. Cov khoom noj tsis huv yuav ua rau lub cev tsis zoo ntawm lub cev vim tias tsis muaj cov carbohydrates. Thaum zoo li no, nws tsis yooj yim rau cov ntshav qab zib kom tsis txaus.

Kev noj haus zoo tshaj plaws rau ntshav qab zib yog txo qis noj:

• tshiab cov zaub thiab txiv hmab txiv ntoo tsis qab zib,
• butter
• rog hom nqaij.

Nco ntsoov saib xyuas koj cov kev ntxhov siab hauv lub xeev thiab cov qauv pw tsaug zog.

Raws li koj paub, tsuas yog cov khoom noj uas muaj cov khoom noj carbohydrates ntau ntxiv cov ntshav qab zib. Ntawd yog, yog tias koj noj khaub thuas nrog roj, tom qab 30-40 feeb kom cov ntshav qab zib cov ntshav nce siab, thiab qhov no los ntawm khob cij, thiab tsis yog los ntawm butter. Yog tias tib lub qhaub cij tsis kis nrog butter, tab sis nrog zib ntab, tom qab ntawd cov suab thaj yuav nce siab txawm tias ua ntej lawm - hauv 10-15 feeb, thiab tom qab 30-40 feeb yuav muaj ob yoj suab thaj nce ntxiv - twb los ntawm ncuav. Tab sis yog tias los ntawm lub khob cij ua kom cov ntshav qab zib hauv lub siab nce qib ntseeg tau, tom qab ntawd los ntawm zib ntab (lossis qab zib) nws, raws li lawv hais, jumps, uas yog qhov tsis zoo rau tus neeg mob ntshav qab zib. Thiab tag nrho cov no yog vim tias qhob cij belongs rau cov zaub mov carbohydrates qeeb-zom mov, thiab zib ntab thiab qab zib kom nrawm nrog cov khoom.

Yog li, ib tus neeg nyob nrog cov ntshav qab zib sib txawv los ntawm lwm tus neeg nyob rau hauv uas nws yuav tsum tau taug qab cov kev noj zaub mov uas muaj cov carbohydrates, thiab nco ntsoov los ntawm lub plawv uas lawv sai sai thiab uas maj mam nce lawv cov ntshav qab zib.

Tab sis yuav ua li cas li cas los xij txiav txim siab qhov tsim nyog tus nqi ntawm cov khoom muaj carbohydrates? Tom qab tag nrho, txhua tus ntawm lawv yog qhov sib txawv ntawm lawv tus kheej hauv lawv cov khoom muaj txiaj ntsig thiab muaj kev phom sij, muaj pes tsawg leeg, thiab cov ntsiab lus tsis muaj peev xwm. Txhawm rau ntsuas nrog txhua txoj hauv kev hauv tsev, piv txwv li, nrog ib rab diav me me lossis lub khob loj, cov zaub mov tseem ceeb tshaj plaws no tsis yooj yim sua. Nyob rau hauv tib txoj kev, nws yog qhov nyuaj los txiav txim siab qhov yuav tsum tau ntim ntawm cov cai niaj hnub ntawm cov khoom. Txhawm rau pab ua txoj haujlwm, cov khoom noj khoom haus tau los nrog qee yam ntawm cov pa hauv tsev - chav ua mov ci uas tso cai rau koj kom sai sai xav txog carbohydrate tus nqi ntawm cov khoom.

Cov khoom siv sib txawv tuaj yeem hu nws sib txawv: chav muaj cov hmoov txhuv nplej siab, muaj chav ua noj carbohydrate, hloov pauv, thiab lwm yam. Qhov no tsis hloov cov ntsiab lus, nws yog ib qho thiab tib qho. Lo lus tias "chav ua mov ci" (sau luv luv XE) yog ntau dua. XE tau qhia rau cov neeg mob ntshav qab zib tau txais insulin. Qhov tseeb tiag, nws yog qhov tshwj xeeb tshaj yog rau lawv soj ntsuam txhua hnub ntawm kev noj zaubmov txhua hnub kom haum rau cov tshuaj insulin, yog li muaj kev cuam tshuam rau cov ntshav qab zib cov ntshav siab (hyper- lossis hypoglycemia) yuav tshwm sim. Ua tsaug rau txoj kev txhim kho XE systems cov neeg mob ntshav qab zib tau txais txoj hauv kev los xam phaj zaub mov kom raug, hloov chaw xaiv qee yam khoom noj uas muaj cov khoom noj uas muaj carbohydrates nrog rau lwm tus.

XE - nws zoo li ib qho yooj yim ntawm “ntsuas diav” rau suav cov carbohydrates. Rau ib chav nyob qhob cij coj 10-12 g ntawm carbohydrate zom. Vim li cas qhob cij? Vim tias nws muaj nyob hauv 1 daim khob cij hnyav 25 g. Qhov no yog qhov zoo tib yam, uas tau los yog tias koj txiav ib phaj 1 cm tuab los ntawm loaf ntawm qhob cij rau hauv daim ntawv ntawm lub cib thiab faib nws ib nrab - raws li qhob cij feem ntau txiav hauv tsev thiab hauv chav noj mov.

Lub XE system yog thoob ntiaj teb, uas tso cai rau cov neeg muaj ntshav qab zib ua kom muaj kev soj ntsuam nrog kev txheeb xyuas ntawm cov nqi ntawm carbohydrate cov khoom los ntawm ib lub teb chaws hauv ntiaj teb.

Hauv cov khoom siv sib txawv muaj cov nuj nqis sib txawv me ntsis rau cov ntsiab lus carbohydrate hauv 1 XE - 10-15 g. Nws yog ib qho tseem ceeb kom paub tias XE yuav tsum tsis txhob qhia cov lej tsis muaj kev txwv, tab sis ua haujlwm pabcuam kom yooj yim suav cov carbohydrates noj hauv zaub mov, uas tso cai rau koj xaiv yuav tsum tau txhaj cov tshuaj insulin. Siv txoj kev siv XE, koj tuaj yeem tso tseg cov zaub mov tsis tu ncua.XE tso cai rau koj los txiav txim siab ntawm cov khoom noj muaj txiaj ntsig tsuas yog muaj kev pab cuam ntawm nrawm, nrog kev pab ntawm cov ntawv ntim uas yooj yim rau kev nkag siab (ib daim, iav, ib daig, ib rab diav, thiab lwm yam), txoj cai ua ntej noj tshais, noj su lossis noj hmo. Tom qab koj paub tias XE ntau npaum li cas koj yuav noj ib pluas noj, los ntawm kev ntsuas koj cov ntshav qab zib ua ntej noj mov, koj tuaj yeem nkag mus rau qhov tsim nyog ntawm cov tshuaj insulin luv luv thiab tom qab ntawd xyuas koj cov ntshav qab zib tom qab noj mov. Qhov no yuav tshem tawm ntau qhov teeb meem ntawm cov tswv yim thiab lub hlwb thiab txuag koj lub sijhawm yav tom ntej.

Ib qho XE, tsis them nyiaj los ntawm cov insulin, zwm rau cov ntshav qab zib kom ntau li ib nrab ntawm 1.5-1.9 mmol / L thiab yuav tsum kwv yees li 1-4 IU ntawm insulin rau kev ua kom nruj, uas tuaj yeem nrhiav tau los ntawm koj tus kheej qhov chaw khaws ntaub ntawv.

Feem ntau, kev paub zoo ntawm XE yog qhov tsim nyog rau cov neeg mob ntshav qab zib hom I, thaum muaj tus mob ntshav qab zib hom II, tus nqi ntawm lub cev txhua hnub thiab kev faib tawm kom yog ntawm kev noj haus carbohydrate rau txhua pluas noj txhua hnub tseem ceeb dua. Tab sis qhov no, rau qhov hloov ceev ntawm qee yam khoom, kev txiav txim siab ntawm tus nqi ntawm XE yuav tsis muaj kev coj ua zoo.

Yog li, txawm hais tias cov koog hu ua "qhob cij", koj tuaj yeem hais qhia nyob rau hauv lawv tsis tsuas yog cov nyiaj ntawm lub khob cij, tab sis kuj tseem muaj lwm cov khoom lag luam uas muaj carbohydrates. Qhov ntxiv yog tias koj tsis tas yuav hnyav! Koj tuaj yeem ntsuas XE nrog tshuaj yej thiab ntxhuav, tsom iav, khob, thiab lwm yam.

Xav txog yuav ua li cas thiaj txiav txim tau tus nqi ntawm XE hauv ntau yam khoom.

Ib daig ntawm ib lub khob cij (ob qho tib si dub thiab dawb, tab sis tsis yog butter) = 1 XE. Nov yog qhov khoom noj feem ntau uas koj txiav tawm ntawm ib lub khob cij. Yog tias tib daim ntawm cov khob cij no tau qhuav, qhov ua kom tawg yuav tseem sib npaug rau 1 XE, vim tias tsuas yog dej tau yaj, thiab tag nrho cov carbohydrates tau nyob hauv qhov chaw.

Tam sim no tsuav cov kua nplaum tawg no thiab tau txais 1 tbsp. ib rab diav me me thiab ib yam li 1 XE.

1 XE muaj nyob rau hauv 1 tbsp. ib rab diav hmoov lossis hmoov txhuv nplej siab.

Yog tias koj txiav txim siab ua cov txiv ntoo lossis txiv ntoo nyob hauv tsev, ua cov lus sib piv: piv txwv li, 5 diav hmoov, 2 qe, dej, qab zib. Ntawm tag nrho cov khoom lag luam no, hmoov nplej tsuas muaj XE. Suav pes tsawg pancakes tau ci. Qhov nruab nrab, tsib tau txais, tom qab ntawd ib qho pancake yuav muaj 1 X. Yog tias koj ntxiv qab zib, tsis hloov pauv, rau lub khob noom cookie, tom qab ntawd suav nws.

Hauv 3 tbsp. diav ntawm pasta siav muaj 2 XE. Cov nplej zom hauv tsev muaj fiber ntau dua li txawv teb, thiab, raws li koj paub, cov khoom noj muaj txiaj ntsig muaj txiaj ntsig zoo rau lub cev.

1 XE muaj nyob hauv 2 tbsp. ib rab diav ntawm cov siav siav noj. Rau tus neeg mob uas muaj hom I mob ntshav qab zib mellitus, hom khaub noom nplej tsis tseem ceeb tshaj nws ntau. Ntawm chav kawm, ib tuj ntawm buckwheat muaj me ntsis cov carbohydrates ntau dua li ib tuj mov, tab sis tsis muaj leej twg noj porridge hauv tons. Tsis pub dhau ib lub phaj, xws li qhov sib txawv yog li tu siab heev uas nws tuaj yeem tsis quav ntsej. Buckwheat tsis yog ib qho zoo dua los sis tsis zoo dua li lwm qhov ntawm cereal. Hauv cov tebchaws uas cov pob tw tsis loj hlob, mov tau pom zoo rau cov neeg mob ntshav qab zib.

Peas, taum thiab lentils raws li tus XE system tuaj yeem xyaum ua raws, txij li 1 XE muaj nyob hauv 7 tbsp. spoons ntawm cov khoom no. Yog tias koj tuaj yeem noj ntau dua 7 tbsp. spoons ntawm taum mog, tom qab ntawd ntxiv 1 XE.

Khoom noj siv mis. Hauv nws lub cev muaj pes tsawg leeg, mis yog qhov sib xyaw ntawm cov rog, cov protein thiab carbohydrates hauv dej. Cov rog tau pom hauv cov roj, qaub cream thiab qab zib hnyav. Cov khoom no tsis muaj XE, vim tias tsis muaj hom carbohydrates. Cov nas nyoos yog tsev cheese, nws kuj tsis muaj XE. Tab sis tshuav whey thiab tag nrho cov mis nyuj muaj cov carbohydrates. Ib khob mis = 1 XE. Mis yuav tsum raug txiav txim siab nyob rau hauv rooj plaub uas muab ntxiv rau lub khob noom cookie lossis taum pauv. Koj tsis tas yuav suav cov butter, qab zib thiab qab zib (tab sis yog tias koj yuav cov qab zib hauv khw, coj lawv mus ze rau mis nyuj).

1 tbsp. ib diav ntawm granulated qab zib = 1 XE. Xav txog yog tias koj ntxiv 3-4 daim ua kom zoo zoo rau cov qab zib, thiab lwm yam = 1 XE (siv rau thaum muaj ntshav qab zib tsawg).

Ib feem ntawm kev ua dej qab zib muaj li 1.5-2 XE (65-100 g). Cia peb noj nws cov khoom noj qab zib (uas yog, koj yuav tsum xub noj su lossis zaub xam lav ntawm zaub qhwv, thiab tom qab ntawd - rau khoom qab zib - qab zib).Tom qab ntawd qhov nqus ntawm carbohydrates yuav qeeb qeeb.

Nws yuav tsum nco ntsoov tias cov mis nyuj khov yog zoo dua li txiv hmab txiv ntoo khov, vim nws muaj cov rog ntau dua uas ua rau kom nqus tau cov carbohydrates, thiab cov ntshav qab zib cov ntshav nce ntau qeeb dua. Thiab popsicles yog tsis muaj dab tsi ntau tshaj li cov dej qab zib khov, uas melts ntawm lub siab ceev hauv lub plab thiab sai sai sai, ua rau cov ntshav qab zib ntau ntau. Mis nyuj khov tsis pom zoo nyob rau hauv qhov muaj lub cev nyhav dhau los, vim tias nws yog cov calories ntau.

Rau cov neeg mob uas muaj hom mob ntshav qab zib hom mellitus, rau cov neeg rog dhau los, thiab rau cov neeg uas vim li cas tsis xav siv sijhawm ua txhua yam kev suav thiab kev ntsuas tus kheej, nws raug nquahu kom tsis suav cov khoom muaj cov zom zaub mov uas muaj cov carbohydrates los ntawm kev noj tas mus li thiab cia lawv tso tseg kom tsis txhob mob hypoglycemic.

Cov khoom no tsis muaj cov roj carbohydrates, yog li lawv tsis tas yuav tsum coj los ntawm XE. Kev xaiv tus account tsuas yog tsim nyog nrog txoj kev ua noj tshwj xeeb. Piv txwv li, thaum ua noj cov nqaij npuav nqaij, mincemeat ntxiv rau lub khob cij hauv cov mis. Ua ntej kib, cutlets yog dov nyob rau hauv breadcrumbs, thiab ntses nyob rau hauv hmoov los yog mov paj (batter). Koj yuav tsum tau xav txog chav ua mov ci ntawm cov khoom xyaw ntxiv.

XE cov ntaub ntawv yuav tsum tau cog qoob loo. Ib qho qos yaj ywm = 1XE. Ua raws li cov qauv ntawm kev npaj, tsuas yog tus nqi ntawm kev nqus ntawm carbohydrates hauv plab hloov. Txoj kev ceev tshaj plaws yog nce cov ntshav qab zib los ntawm qos yaj ywm rau hauv dej, qeeb qeeb - kib qos yaj ywm.

Lwm cov hauv paus qoob loo tuaj yeem tsis quav ntsej yog tias koj siv lawv rau hauv koj cov zaub mov hauv qhov ntau tsis ntau dua 1 XE: peb cov carrots loj = 1 XE, ib lub beet loj = 1 XE.

1 XE muaj:

• hauv txiv kab ntxwv qaub ib nrab, txiv tsawb, pob kws,
• ib qho kua txiv kab ntxwv, txiv kab ntxwv, txiv duaj, ib pear, persimmon,
• peb kab npauj yaig
• hlais ib lub txiv ntseej, txiv puv luj, txiv ntseej,
• peb mus rau plaub apricots lossis plums.

Cov txiv hmab txiv ntoo me me yog suav tias yog tshuaj yej sau tsis muaj xaub: txiv pos nphuab, txiv ntoo, txiv ntoo qab zib - ib hom = 1 XE. Cov txiv ntoo me tshaj plaws: cov txiv pos, txiv pos nphuab, blueberries, blueberries, lingonberries, currants, blackberries, thiab lwm yam - ib khob txiv ntseej = 1 XE. Cov txiv kab ntxwv muaj ib qho tseem ceeb ntawm cov carbohydrates, raws li qhov no 3-4 txiv hmab loj - qhov no yog 1 XE. Cov txiv no zoo dua rau kev noj nrog cov piam thaj (ntshav qab zib tsawg).

Yog tias koj cov txiv hmab txiv ntoo qhuav, tom qab ntawd nco ntsoov tias tsuas yog dej yuav ua rau evaporation, thiab tus nqi ntawm cov carbohydrates tsis pauv. Yog li ntawd, hauv cov txiv ntoo ziab, XE yuav tsum tau txiav txim siab thiab.

Qhov Ntsuas 1 XE muaj nyob hauv:

• 1/3 khob kua txiv txiv hmab txiv ntoo (yog li ntawd, nws yuav tsum haus cawv nkaus xwb tsis muaj suab thaj)
• 1 khob kvass los yog npias
• 1/2 khob kua kua txiv.

Cov ntxhia dej thiab kua qab zib tsis muaj cov XE. Tab sis cov qab zib zoo tib yam dej qab zib thiab cov kua txiv qaub yuav tsum txiav txim siab.

Cov xwm txheej dav dav ntawm ib tus neeg, tus nqi ntawm kev puas tsuaj ntawm nws cov hlab ntsha, lub plawv, raum, pob qij txha, qhov muag, nrog rau kev ceev ntawm cov ntshav ncig thiab kev loj hlob tau, nyob ntawm theem ntawm cov piam thaj hauv cov ntshav ntawm cov ntshav qab zib.

Rau kev tswj hwm txhua hnub ntawm tus nqi ntawm cov nyiaj carbohydrates, cov ntawv qhia zaub mov siv lub npe hu ua chav ua mov ci - XE. Nws tso cai rau koj kom txo tag nrho ntau cov khoom lag luam carbohydrate rau ib qho kev ntsuam xyuas ntau: ntau npaum li cas cov piam thaj yuav nkag rau tib neeg cov ntshav tom qab noj mov. Raws li XE tus nqi rau txhua cov khoom lag luam, cov ntawv qhia noj zaub mov noj qab zib txhua hnub tau muab tso ua ke.

Nqaij lauj kaub tais diav muaj hmoov nplej

Hau, ci tuber

Txiv Hmab Txiv Ntoo thiab Txiv Hmab Txiv Ntoo

• 1 iav = 250 ml
• 1 lub qhov = 250 ml
• 1 mug = 300 ml.

* Nws tsis pom zoo rau cov neeg mob ntshav qab zib kom siv txhua yam khoom qhia los ntawm cov cim hnub qub, txij li lawv muaj lub siab glycemic index.

Cov lus qub "insulin-dependant" thiab "insulin-ywj siab" mob ntshav qab zib "World Health Organization" tau thov tsis siv lawm vim muaj kev sib txawv hauv cov txheej txheem kev txhim kho ntawm cov no ob yam kabmob sib txawv thiab lawv tus kheej qhov kev ua kom pom tseeb, nrog rau qhov tseeb ntawm qee theem ntawm tus neeg mob lub neej, kev hloov ntawm insulin-nyob rau hauv daim ntawv mus rau ib daim ntawv nrog kev ua tiav ntawm kev siv tshuaj insulin thiab kev ua neej nyob ntawm kev txhaj tshuaj ntawm cov tshuaj no yog ua tau.

Cov yam ntxwv ntawm ntshav qab zib hom II

Cov kab mob ntawm cov khoom noj tsis haum ntawm cov khoom noj carbohydrates kuj tseem cuam tshuam nrog T2DM, nrog ob qho tib si tshaj tawm insulin tsis kam (cuam tshuam los ntawm cov tshuaj insulin rau sab hauv lossis sab nraud ntawm cov nqaij mos) thiab kev tsim kho tsis zoo ntawm lawv tus kheej insulin nrog sib txawv ntawm kev sib txheeb ntawm lawv. Tus kab mob loj hlob, raws li txoj cai, maj mam, thiab nyob rau hauv 85% ntawm cov neeg mob nws tau txais los ntawm niam txiv. Nrog rau cov xwm txheej hnyav, cov neeg laus dua 50 xyoo tau mob T2DM nrog yuav luag tsis muaj kev zam.

Kev Ua Neej ntawm T2DM pab rau rog dhau , tshwj xeeb tshaj yog lub plab hom, nrog kev cia siab ntawm visceral (sab hauv) rog, thiab tsis rog rog.

Cov kev sib raug zoo ntawm ob hom kev sib txuam roj hauv lub cev tuaj yeem tshawb pom los ntawm kev txheeb xyuas kab mob hauv lub tsev hauv cov chaw tshwj xeeb, lossis (muaj tsawg heev) kev ntsuas cov roj hauv tsev-rog nrog cov kev ua haujlwm ntawm kwv yees kwv yees tus nqi ntawm visceral rog.

Hauv T2DM, kev ua rog rau tib neeg lub cev, thiaj li yuav kov yeej cov ntaub so ntswg insulin tsis kam, raug yuam kom muaj kev nce qib ntawm cov tshuaj insulin hauv cov ntshav piv rau ib txwm, uas ua rau lub cev txo ntawm cov pancreatic reserves rau insulin ntau lawm. Insulin tsis kam ua rau muaj kev nce ntxiv ntawm cov roj khov thiab tsis txaus.

Thaum pib thawj zaug ntawm kev txhim kho ntawm T2DM, tus txheej txheem rov qab los ntawm kev kho cov khoom noj khoom haus thiab qhia kev ua kom lub cev ua haujlwm nyob rau hauv qhov ntxiv (mus txog theem ntawm cov metabolism hauv lub cev thiab cov tsev neeg ib txwm ua thiab kev tsim tawm) txhua hnub tau noj 200-250 kcal ntawm lub zog hauv aerobic ce hom, uas sib haum rau kwv yees li kev ua haujlwm:

• taug kev 8 km
• Nordic taug kev 6 km
• khiav tsev 4 km.

Ntau npaum li cas carbohydrate noj nrog cov ntshav qab zib hom II

Lub hauv paus ntsiab lus tseem ceeb ntawm kev noj zaub mov hauv T2DM yog qhov kev txo qis ntawm cov khoom siv tsis txaus rau lub cev, rau qhov uas qee qhov kev qhia tus kheej yuav tsum tau los ntawm tus neeg mob nrog kev hloov pauv hauv lub neej.

Nrog kev ua haujlwm ntawm cov ntshav qabzib hauv cov neeg mob, txhua hom metabolism pib txhim kho, tshwj xeeb, cov ntaub so ntswg pib nqus zoo dua cov piam thaj, thiab txawm tias (qee tus neeg mob) rov qab kho (rov ua dua tshiab) cov txheej txheem hauv cov txiav ua ke. Hauv lub caij nyoog ua ntej insulin, kev noj haus yog kev kho mob ntshav qab zib nkaus xwb, tab sis nws tus nqi tsis tau txo qis hauv peb lub sijhawm. Qhov xav tau los sau tshuaj rau cov ntshav qab zib kom tsawg hauv daim ntawv ntawm cov ntsiav tshuaj mus rau tus neeg mob tshwm sim (lossis mob siab) tsuas yog tias cov piam thaj hauv siab tsis txo qis tom qab kev noj zaub mov zoo thiab kev ua kom lub cev yuag. Yog tias cov tshuaj txo cov ntshav qab zib tsis pab, tus kws kho mob sau tawm kho cov tshuaj insulin.

Cov tsos mob tseem ceeb thiab cov tsos mob ntshav qab zib hauv cov menyuam yaus. Cov laj thawj rau tshwm sim thiab kev tiv thaiv

Qee zaum cov neeg mob raug yaum kom tso tseg cov suab thaj yooj yim, tab sis kev tshawb fawb soj ntsuam tsis paub tseeb txog qhov kev hu no. Muaj piam thaj hauv cov khoom noj ntau dua glycemia (piam thaj hauv cov ntshav) tsis siab tshaj qhov sib npaug ntawm cov hmoov txhuv nplej siab hauv calories thiab qhov hnyav. Yog li, cov lus qhia rau kev siv cov ntxhuav tsis txaus ntseeg. glycemic Performance index (GI) cov khoom lag luam, tshwj xeeb tshaj yog vim qee tus neeg mob nrog T2DM tau ua tiav lossis tsis muaj khoom noj qab zib kom tsis qab.

Txij lub sijhawm, noj khaub noom lossis khoom qab zib tsis pub tus neeg mob xav tias lawv tsis tshua muaj siab (tshwj xeeb vim nws tsis nyob ntawd). Ntawm qhov tseem ceeb dua GI cov khoom yog lawv tus lej tag nrho, cov khoom noj uas muaj nyob hauv lawv yam tsis tas yuav faib ua cov qauv yooj yim thiab cov nyom. Tab sis tus neeg mob yuav tsum paub txog tag nrho cov nyiaj uas tau txais cov nyiaj carbohydrates ib hnub, thiab tsuas yog tus kws kho mob tuaj koom tuaj yeem kho qhov kev cai tus kheej no raws li kev tshuaj ntsuam thiab kev soj ntsuam. Hauv cov ntshav qab zib mellitus, qhov kev faib ua feem ntawm carbohydrates hauv tus neeg mob txoj kev noj haus tuaj yeem txo qis (txog 40% hauv calories tsis nyob ib txwm 55%), tab sis tsis qis dua.

Tam sim no, nrog txoj kev loj hlob ntawm daim ntawv thov rau lub xov tooj ntawm tes, uas tso cai, los ntawm kev siv yooj yim, kom paub cov khoom noj hauv carbohydrates hauv cov khoom noj uas tau npaj tseg, cov nyiaj no tuaj yeem tsim ncaj qha rau hauv grams, uas yuav xav tau ua ntej qhov kev hnyav ntawm cov khoom lag luam lossis tais, kawm daim ntawv lo (piv txwv, protein ntau), Kev pab ntawm cov ntawv qhia zaub mov ntawm cov tuam txhab ua khoom noj, lossis kev paub txog qhov hnyav thiab muaj pes tsawg leeg ntawm kev ua zaub mov noj raws kev paub.

Txoj kev ua neej zoo sib xws tam sim no, tom qab kuaj pom, yog koj tus qauv, thiab qhov no yuav tsum tau txais.

Chav tsev qhob cij - nws yog dab tsi

Keeb kwm, ua ntej lub caij ntawm iPhones, cov txheej txheem sib txawv rau kev xam cov zaub mov carbohydrates tau tsim - dhau los ntawm chav ua mov ci (XE), tseem hu ua carbohydrate cov chav nyob Cov. Chav nyob qhob cij rau cov ntshav qab zib hom 1 tau qhia los pab txhawb qhov kev ntsuas ntawm cov tshuaj insulin uas yuav tsum tau ua rau kom ua kom tau cov carbohydrate. 1 XE yuav tsum muaj 2 yam tshuaj tua kab mob rau thaum yav sawv ntxov, 1.5 thaum noj su, thiab tsuas yog 1 thaum yav tsaus ntuj. Qhov nqus ntawm cov carbohydrates hauv qhov nyiaj ntawm 1 XE nce glycemia los ntawm 1.5-1.9 mmol / L.

Tsis muaj lub ntsiab lus meej ntawm XE, peb muab ntau tus lej keeb kwm txhais cov ntsiab lus. Chav tsev qhob cij tau qhia los ntawm cov kws kho mob German, thiab txog xyoo 2010 nws tau txhais tias yog qhov nyiaj ntawm cov khoom muaj 12 g ntawm zom zom (thiab yog li nce glycemia) carbohydrates nyob rau hauv daim ntawv ntawm cov suab thaj thiab qab zib. Tab sis nyob hauv Switzerland XE tau pom tias muaj 10 g ntawm carbohydrates, thiab hauv cov teb chaws Askiv hais lus nws yog 15 g.

Hauv Lavxias, ntseeg tau tias 1 XE sib raug rau 12 g ntawm carbohydrates zom, lossis 13 g ntawm carbohydrates, coj mus rau hauv tus account kev noj haus cov tshuaj fiber ntau hauv cov khoom lag luam. Kev paub txog qhov feem pua ​​no tso cai rau koj kom koj txhais tau yooj yim (ntxaws hauv koj lub siab, raws nraim ntawm lub laij lej ua rau hauv lub xov tooj txawb) XE mus rau hauv cov roj carbohydrates thiab hloov ua lwm yam.

Ua piv txwv, yog tias koj noj 190 g ntawm persimmon nrog cov paub carbohydrate cov ntsiab lus ntawm 15.9%, koj noj 15.9 x 190/100 = 30 g ntawm carbohydrates, lossis 30/12 = 2.5 XE. Yuav ua li cas xav txog XE, mus rau qhov ze feem kaum ntawm ib feem, lossis npawv mus rau qhov ze tshaj plaws - koj txiav txim siab. Hauv ob qho xwm txheej, qhov nruab nrab "nruab nrab" hauv ib hnub yuav txo.

"Ntshav qab zib yog kab mob tua neeg, ze li 2 lab tus neeg tuag txhua xyoo!" Tham nrog kws kho mob

Tus nqi ntawm XE uas tau npaj rau hnub yuav tsum tau faib kom yog raws li cov pluas noj thiab tsis txhob noj cov “khoom noj txom ncauj” ntawm lawv. Ua piv txwv, nrog "kev coj ua" txhua hnub ntawm 17-18 XE (rau cov neeg mob ntshav qab zib, cov kws kho mob pom zoo txog 15-20 XE ib hnub), lawv yuav tsum faib raws li hauv qab no:

• tshais 4 XE,
• noj su 2 XE,
• noj su 4-5 XE,
• khoom txom ncauj yav tav su 2 XE,
• noj hmo 3-4 XE,
• "Ua ntej yuav mus pw" 1-2 XE.

Nyob rau hauv txhua kis, koj yuav tsum tsis txhob noj ntau dua 6-7 XE hauv ib pluag mov. Txawm tias lub ncuav biscuit uas hnyav 100 g haum rau qhov kev txwv no. Tau kawg, ib qho yuav tsum tau txiav txim siab seb qhov tseem ceeb XE txhua hnub yuav dhau los. Txhawm rau qhov nyiaj ntau ntawm XE, qhov sib piv tau muab rau hauv piv txwv rau XE ntawm cov zaub mov noj yuav tsum tau ua raws cai.

Nws yuav tsum tau yug los hauv lub siab tias cov khoom noj carbohydrates pom tsis tsuas yog nyob hauv cov khoom noj cog, tab sis kuj nyob hauv cov khoom noj siv mis (hauv hom mis nyuj qab zib - lactose). Muaj ob peb carbohydrates hauv cheese thiab tsev cheese (lawv tig mus rau whey thaum lub sijhawm ua khoom noj) thiab XE ntawm cov khoom lag luam no feem ntau tsis tau suav nrog, nrog rau XE ntawm cov khoom lag luam (muab tias cov hnyuv ntxwm tsis muaj hmoov txhuv nplej siab), uas tso cai rau tsis suav lawv cov nqi hauv XE Cov.

Ntxhuav ntawm ntau cov muaj 1 khob cij

Cov kev pab tseem ceeb hauv kev suav ntawm XE tuaj yeem muab los ntawm cov sib piv tshwj xeeb ntawm tus nqi ntawm cov khoom hauv 1 XE (rov qab rau cov ntxhuav ntawm cov ntsiab lus carbohydrate hauv cov khoom lag luam). Yog li, yog tias lub rooj qhia tias 1 XE muaj nyob rau hauv lub khob ntawm kefir, qhov no yog qhov koj yuav tsum xav txog koj tus kheej noj mov kawg thaum nruab hnub - lub khob ntawm kefir "ua ntej yuav mus pw" (qhov tseeb 1-1.5 teev ua ntej mus pw).

Hauv qab no yog cov ntaub ntawv zoo sib xws rau cov pab pawg cov khoom lag luam thiab txawm tias ib tus neeg ua zaub mov noj thiab tais diav, thaum ntxiv rau qhov qhia tau tias qhov hnyav tsim nyog ntawm cov khoom, nws ntau rau hauv cov ntawv lossis ntim ntim (hauv iav, diav lossis diav) rau cov loj thiab cov khoom ua kua kuj tau qhia.

Cov khoom lag ci ci, hmoov nplej thiab ci ci

Qhov tshuaj insulin: dab tsi nyob hauv ntshav? Tus nqi rooj rau cov txiv neej, poj niam thiab menyuam

Thiab cov lus hauv qab no qhia qhov hnyav ntawm cov kev siv li ib txwm ntawm cov garnish rau nqaij tais, zaub mov, zaub mov noj, dej haus thiab cov ntsiab lus ntawm XE hauv ib feem (thooj).

Txhawm rau ua kom yooj yim rau tus neeg mob kuaj mob ntshav qab zib mellitus kom tswj hwm tus nqi ntawm cov carbohydrates noj, kom suav qhov tseeb ntawm cov tshuaj insulin txhaj tshuaj thiab cov calories ntau ntawm cov tais diav muaj tshwj xeeb cov qhob cij chav ua noj uas tau tsim los ntawm German tus kws ntsuas zaub mov.

Kev suav ntawm cov qhob cij tso cai rau koj los tswj cov qib ntawm glycemia hauv hom 1 thiab hom 2 mob ntshav qab zib mellitus, ua kom muaj kev noj haus ntawm cov carbohydrate thiab lipid metabolism, kev tsim cov zaub mov kom tsim nyog rau cov neeg mob pab kom them rau cov kab mob, thiab txo cov kev pheej hmoo ntawm cov teeb meem.

Dab tsi yog 1 chav ua mov ci sib npaug, yuav ua li cas hloov pauv carbohydrates rau ib qho muaj txiaj ntsig thiab yuav ua li cas los xam nws rau hom 1 thiab hom 2 mob ntshav qab zib mellitus, ntau npaum li cas insulin xav tau kom nqus 1 XE? Ib qho XE sib raug rau 10 g ntawm carbohydrates, tsis muaj cov ntsiab lus ntawm kev noj haus fiber ntau thiab 12 g noj mus rau hauv tus account ballast tshuaj. Noj 1 ntu ua rau muaj glycemia ntau ntxiv los ntawm 2.7 mmol / L; 1.5 units ntawm insulin yuav tsum nqus cov piam thaj no.

Muaj lub tswv yim ntawm cov zaub mov ntau npaum li cas muaj XE, koj tuaj yeem kho lub cev kom noj zaub mov noj kom tsawg, suav qhov tsim nyog ntawm cov tshuaj hormones los tiv thaiv kom tsis txhob muaj suab thaj. Koj tuaj yeem ua kom txawv cov ntawv qhia zaub mov kom ntau li ntau tau, qee cov khoom lag luam raug hloov nrog lwm tus uas muaj qhov ntsuas zoo sib xws.

Yuav ua li cas suav cov qhob cij qhiav rau hom 1 thiab hom 2 mob ntshav qab zib mellitus, ntau npaum li cas pub rau noj ntawm XE hnub? Chav ntsuas sib piv rau ib qho me me ntawm qhob cij hnyav 25 g. Cov ntsuas ntawm lwm cov khoom lag luam tuaj yeem nrhiav tau nyob hauv lub rooj ntawm cov khob cij, uas yuav tsum tau nyob ntawm cov neeg mob ntshav qab zib hom 1 lossis hom 2.

Cov neeg mob tau tso cai noj 18-25 XE ib hnub, nyob ntawm tag nrho lub cev qhov hnyav, qhov siv ntawm kev ua kom lub cev muaj zog. Cov zaub mov yuav tsum muaj feem, koj yuav tsum tau noj kom ntau li 5 zaug hauv ib hnub hauv qhov me me. Txog rau pluas tshais, koj yuav tsum noj 4 XE, thiab noj su, hmo yuav tsum tsis pub tshaj 1-2, vim tias thaum nruab hnub ib tug neeg siv ntau lub zog. Tshaj 7 XE ntawm ib pluag noj tsis pub. Yog tias nws tsis yooj yim kom tsis txhob ua khoom qab zib, ces nws yog qhov zoo rau noj lawv thaum sawv ntxov lossis ua ntej ua kis las.

Haus dej cawv

Cawv thiab dej cawv muaj cawv tsawg yog txwv rau cov neeg mob ntshav qab zib. Cov khoom no ua rau txo qis ntawm glycemia, uas tuaj yeem ua rau tsis nco qab, vim tias ib tus neeg tuaj rau hauv lub xeev qaug cawv tsis tuaj yeem muab kev pab tau raws sijhawm.

Lub teeb thiab cov npias muaj zog muaj 0.3 XE ib 100 g.

Nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib mellitus kom tswj hwm tus nqi ntawm cov carbohydrates noj, cov ntsiab lus caloric ntawm cov zaub mov, yog li nws tsim nyog los xam XE. Kev ua txhaum ntawm txoj cai kev noj haus, tsis saib xyuas kev noj haus tuaj yeem ua rau muaj kev rau txim loj. Ntau yam mob tshwm sim nyob rau ntawm lub plawv, mob plawv, tshee thiab lub plab. Hyperglycemia tuaj yeem ua rau tsis xeev, uas tuaj yeem ua rau tus neeg mob lub cev muaj mob lossis tuag taus.

Lub khob cij chav ua mov (XE) yog ib qho kev ntsuas siv los laij cov carbohydrates hauv cov zaub mov hauv cov ntawv qhia txog ntshav qab zib. 1 koog yog 10-12 gr. zom cov carbohydrates, 25 gr. mov ci. Ib koog muab ib qho kev nce hauv glycemia ntawm kwv yees li 1.5-2 mmol / L.

Tus neeg mob yuav tsum tau ceev cov ntaub ntawv teev cov zaub mov uas muaj cov khoom noj uas yog carbohydrate thiab nco ntsoov tias carbohydrates twg nrawm txaus (qab zib, qab zib) thiab yam twg (cov hmoov txhuv nplej siab, fiber ntau) nce cov ntshav qab zib kom ntau.