Noj tshuaj kom tsis haum rau insulin: Kuv tuaj yeem noj dab tsi?
Cov tshuaj insulin tsis kam (IR) yog qhov tsis muaj qhov ntxim nyiam ntawm tib neeg lub cev nqaij mus rau insulin tsim los ntawm pancreatic β-hlwb. Raws li qhov tshwm sim ntawm tus kab mob no, muaj kev nce ntxiv hauv cov ntshav qab zib thiab kev tsuj tawm ntawm kev ua rog, uas ua rau cov rog.
Insulin kuj
Tshaj dhau qhov hnyav, nyeg, txuas ntxiv ua kom tsis muaj zog tiv thaiv ntawm cov hlwb rau insulin, thiaj li ua rau kev tsim khoom ntawm tom kawg.
Kev txhim kho ntawm tib neeg IR tuaj yeem cuam tshuam los ntawm cov xwm txheej zoo li:
- cev xeeb tub
- kev ntxhov siab ntxhov hnyo
- vim tsis muaj kev tawm dag zog
- nkauj tiav nraug
- hnub nyoog siab heev.
Txawm li cas los xij, feem ntau, ib qho kev ua txhaum ntawm kev ntxim nyiam ntawm lub cev nqaij rau insulin tshwm sim vim yog kev haus cawv, rog thiab teeb meem hauv lub cev tsis ua haujlwm. Kev noj haus rau insulin tsis kam, cov zaub mov noj txhua hnub uas tau sib tham hauv qab no yog tib txoj kev los daws qhov teeb meem. Tus neeg mob yuav tau ua raws li nws tas nws lub neej.
Feem ntau, nrog IR, cov kws kho mob tau sau tshuaj metformin (cov piam thaj txo cov ntsiav tshuaj ntawm chav kawm biguanide)Cov. Txawm li cas los xij, cov tshuaj yuav tsuas txo cov tsos mob ntawm tus kab mob rau lub sijhawm luv luv. Lub ntsiab tseem ceeb yog kev noj zaub mov zoo thiab kev tswj lub cev qhov hnyav.
Kev noj haus zoo rau insulin tsis kam
Nrog IR, qhov kev poob phaus yuav tsum maj mam zuj zus. Kev tshaib plab thiab poob ceeb thawj sai yuav ua rau lub siab tsis ua haujlwm, uas yuav nkag mus rau txoj kev loj hlob ntawm cov kab mob tshiab.
Kev noj haus rau insulin tsis kam: ntawv qhia zaub mov rau txhua hnub
Cov ntsiab cai tseem ceeb ntawm kev noj zaub mov zoo rau kev poob phaus nrog insulin tsis kam:
- Kev hnyav yuav tsum yog vim qhov niaj hnub noj me me ntawm lub teeb thiab kev noj zaub mov kom haum. Lub hauv paus ntawm cov khoom noj yog:
- cov zaub muaj muaj fiber ntau, nplua nuj muaj fiber ntau,
- cov rog rog tsis muaj roj,
- noog
- tawv nqaij ntses thiab nqaij.
- Txog li 5 zaug hauv ib hnub koj yuav tsum noj cov txiv hmab txiv ntoo tsis qab zib thiab zaub tshiab uas muaj cov ntsiab lus tsis muaj calorie ntau.
- Cov txiv hmab txiv ntoo thiab cov txiv ntoo tau zoo dua rau lub sijhawm thib 1 hauv ib hnub.
- Cov nqaijrog polyunsaturated, uas pom nyob hauv cov txiv ntoo, zaub roj, txiv ntseej, avocados thiab ntses roj.
- Tsawg kawg li 2 litres ntawm cov dej haus huv yuav tsum tau haus ib hnub. Ib tus neeg nrog IR tuaj yeem suav nws tus kheej ib qho dej ntawm lub cev: 1 ml dej yog xav tau rau 1 kcal.
- Txwv cov ntsev (hauv ib hnub tsis ntau tshaj 10 g), vim nws txhawb nqa kom muaj kua dej hauv lub cev, thiaj li tsim ib lub nra ntxiv rau lub raum.
- Ua ntej yuav mus pw, koj yuav tsum muaj cov khoom noj txom ncauj nrog cov zaub uas muaj cov zaub mov nyeem tsawg tsawg los yog muaj cov khoom noj muaj roj qaub-mis. Ib pluas hmo rau yav tsaus ntuj yuav tsum tsis txhob ua kom txaus.
- Ib zaug ib lub lim tiam yuav tsum yog hnub yoo mov. Rau cov neeg muaj insulin tsis kam, hnub xaiv kev yoo mov hnub ntawm lub ntsej muag yog haum:
- tsev cheese (rau tag nrho ib hnub: 200 g ntawm 5% tsev cheese, 1 ntim ntawm 1% kefir),
- kefir-kua (1 kg ntawm ntsuab txiv apples, 1 liv ntawm kefir 1% rog),
- cov nqaij thiab zaub (300 g ntawm nqaij nyug lossis nqaij qaib ntxhw, 200 g ntawm stewed zaub caij ntuj),
- ntses thiab zaub (200 g ntawm ci lossis hau ntses, 200 g ntawm stewed zaub caij zaub).
Ntxiv nrog rau kev noj haus tshwj xeeb, tus neeg mob nrog IR pom zoo kom tawm dag zog txhua hnub thiab muab cov kev coj ua tsis zoo. Raws li kev noj zaub mov kom tsis tu ncua thiab ua kom lub cev muaj zog txaus, ib tus neeg yuav poob mus txog li 1 kg ntawm qhov hnyav tshaj hauv ib lub lis piam, uas yuav ua rau muaj kev txhim kho qhov rhiab ntawm lub cev nqaij mus rau insulin.
Vim li cas kev noj haus
Insulin tsis kam yog kev txo qis ntawm cov tshuaj tiv thaiv ntawm cov hlwb thiab lub cev lub cev rau insulin, tsis hais seb nws yog tsim los ntawm lub cev lossis qhia los ntawm kev txhaj tshuaj. Nws hloov tawm tias ntawm cov piam thaj uas nkag rau hauv cov ntshav, cov kua txob tsim tawm cov tshuaj insulin, tab sis nws tsis pom los ntawm cov cell.
Raws li qhov tshwm sim, cov ntshav qab zib tau nce thiab cov txiav txiav txim siab qhov no yog qhov xav tau ntau ntxiv insulin thiab tsim nws ntxiv. Nws hloov tawm tias lub caj pas yuav ua haujlwm rau hnav.
Insulin tsis kam ua rau lub plab rog rog, thaum tus neeg ntsib kev tshaib plab heev, nkees thiab kev txob taus. Koj tuaj yeem kuaj tus kab mob los ntawm kev txheeb xyuas, cov qauv tseem ceeb yog qhov taw qhia ntawm cov roj (cholesterol) thiab cov piam thaj hauv cov ntshav. Tus kws kho mob tseem ua rau tus neeg mob keeb kwm.
Kev noj zaub mov noj rau tus kab mob no yog kev kho mob tseem ceeb hauv kev kho mob; tom qab ib lub lim tiam ntawm kev noj zaub mov noj, tus neeg mob txoj kev noj qab haus huv zoo dua. Tab sis yog tias koj tsis ua raws li kev noj haus kom zoo, cov kev rau txim hauv qab no yog qhov ua tau:
- kev txhim kho ntawm hom 2 mob ntshav qab zib (insulin ywj pheej),
- hyperglycemia
- atherosclerosis
- plawv nres
- mob stroke.
Insulin tsis kam ua lub luag haujlwm rau tus neeg mob ua raws txoj kev kho kev noj haus thoob plaws nws lub neej, kom thiaj li zam dhau qhov kev tsis zoo rau lub cev.
Cov hauv paus ntawm kev noj haus kev kho mob
Nrog rau tus kab mob no, cov zaub mov noj uas tsis muaj carb yog qhia, uas tshem tawm kev tshaib plab. Kev noj haus tsawg kawg, tsib mus rau rau zaus ib hnub, tus nqi haus dej yuav yog li ob liv lossis ntau dua.
Nyob rau tib lub sijhawm, carbohydrates yuav tsum nyuaj kom tawg, piv txwv li, ncuav pastries los ntawm rye hmoov, ntau yam lis, zaub thiab txiv hmab txiv ntoo. Banned hmoov khoom, khoom qab zib, qab zib, tus naj npawb ntawm cov txiv hmab txiv ntoo, zaub thiab tsiaj.
Kev kho cua kub ntawm cov khoom tsis suav cov txheej txheem ntawm kib thiab ncu nrog qhov ntxiv ntawm cov roj zaub ntau, vim nws cov ntsiab lus calorie. Feem ntau, txhua yam khoom noj muaj roj yuav tsum tsis suav nrog cov khoom noj.
Cov khoom noj noj haus no txwv tsis pub cov khoom lag luam:
- nqaij thiab ntses ntawm cov rog qib,
- txhuv
- semolina
- khoom qab zib, chocolate thiab qab zib,
- ci thiab hmoov nplej cov khoom ua los ntawm cov hmoov nplej,
- kua txiv
- qos yaj ywm
- muab nqaij noj
- qaub cream
- butter.
Tus neeg mob lub cev nqaij daim tawv yuav tsum tau tsim los ntawm cov khoom lag luam nrog qhov glycemic index tsawg tsawg (GI).
Pros thiab Cons ntawm Noj Mov
Kev noj haus rau insulin tsis kam, cov zaub mov rau ib hnub twg uas muaj ntau haiv neeg sib luag thiab muaj txig sib luag, muaj cov zoo li nram no:
- Kev nyab xeeb rau kev noj qab haus huv. Nws tsis ua rau muaj kev mob tshwm sim thiab kab mob hauv lub cev.
- Ntau cov khoom noj uas tau tso cai, uas suav nrog cov cereals, feem ntau cov txiv hmab txiv ntoo thiab zaub.
- Kev ua kom yuag poob.
- Kev tiv thaiv mob ntshav qab zib.
- Kev tiv thaiv cov kab mob plawv.
- Tsis tas yuav tsum yoo mov.
Qhov tsis zoo ntawm cov khoom noj muaj xws li:
- Qhov kev txwv tseem ceeb ntawm kev yoo mov sai, uas tuaj yeem ua rau ntxhov siab thiab tsis xis nyob.
- Tswj nruj ntawm cov zaub mov uas tus neeg mob noj.
- Hauv thawj 1.5-2 lub lis piam, nws yog qhov nyuaj rau ib tus neeg kom ua raws li kev noj haus.
GI khoom thiab lawv xam
Cov tshuaj glycemic index (GI) yog qhov ntsuas ntawm qhov nrawm nrog cov carbohydrates hauv ib qho khoom tshwj xeeb tau nqus los ntawm lub cev thiab nce qib hauv cov piam thaj hauv cov ntshav. Qhov siab tshaj plaws GI yog 100, qhov tsawg kawg nkaus yog 0. Hauv lwm lo lus, GI qhia txog cov piam thaj tsim tawm thaum lub plab zom mov ntawm ib qho khoom noj tshwj xeeb.
Glycemic Performance index
Lub siab glycemic Performance index, piv txwv li, nyob hauv cov khob cij dawb nplej, txhais tau hais tias tom qab noj cov khoom no, cov ntshav qabzib yuav nce ntau. Qhov GI qis, xws li nyob hauv avocados, txhais tau hais tias theem ntawm cov piam thaj hauv ntshav cov ntshav yuav nce siab dua.
Cov kws tshawb fawb tau ua pov thawj tias kev noj zaub mov nrog cov zaub mov uas muaj glycemic index tsawg dua (tsawg dua 49) yuav pab kom sai sai ua rau cov rog thiab txo cov ntshav qab zib. Qhov no yog vim muaj qhov tseeb tias thaum kev zom zaub mov thiab kev ua tiav cov khoom zoo li no, lub cev tau txais cov piam thaj tsawg dua. Txawm li cas los xij, nws yuav tsum raug sau tseg tias GI tsis yog tas li.
Nws ncaj qha nyob ntawm cov ntsiab lus hauv qab no:
- Qeb thiab keeb kwm ntawm qhov khoom.
- Ripening rate (siv rau txiv hmab txiv ntoo thiab zaub).
- Hom kev ua haujlwm. Piv txwv li, txhuv nplej muaj qhov txhuv siab dua muaj GI ntau dua li cov khoom nplej ib yam.
- Kev kho cua sov thiab kho hydrothermal.
- Txoj kev ua noj ua haus. Cov khoom noj muag yuav muaj qis dua glycemic index dua li kib hauv cov roj zaub. Piv txwv li, kib qos yaj ywm muaj GI ntawm 95, thaum cov qos yaj ywm hau hauv lawv cov khaub ncaws yog 65.
Pom zoo cov lus rooj
Hauv cov ntawv qhia zaub mov ntawm tus neeg muaj kev tiv thaiv insulin, nws yog ib qho tsim nyog yuav tsum muaj cov khoom uas ua rau muaj qhov tsis sib xws ntawm cov ntshav qabzib. Ua ntej tshaj plaws, lawv suav nrog cov khoom lag luam nrog cov qib qis ntawm GI.
Tsawg GI Cov Lus Noj Khoom Noj:
Glycemic Performance index | Tus naj npawb ntawm cov calories hauv 100 g, kcal | |
Txiv kab ntxwv lwj | 47 | 46 |
Kiwi | 49 | 61 |
Cwj Vuam Chiv | 45 | 354 |
Buckwheat groats (ntsuab) | 40 | 295 |
Qhuav apricots | 40 | 241 |
Nyiaj Pov Xyooj | 40 | 240 |
Chickpeas | 35 | 364 |
Kua ntsuab | 35 | Los ntawm 40 |
Ntsuab peas (nyob kas poom) | 35 | 55 |
Noob hnav noob | 35 | 573 |
Txiv kab ntxwv | 35 | 36 |
Plums | 35 | 46 |
Taum | 34 | 123 |
Pomegranate | 34 | 83 |
Xim av lentils | 30 | 112 |
Txiv lws suav | 30 | 20 |
Mis | 30 | Los ntawm 42 |
Txiv duaj | 25 | 52 |
Txiv duaj | 25 | 53 |
Txiv pos nphuab | 25 | 33 |
Txaij | 20 | 25 |
Zaub paj zaub | 15 | 28 |
Dib lauj | 15 | 15 |
Qhiav | 15 | 80 |
Nceb | 15 | Los ntawm 22 |
Taum mog | 15 | 446 |
Hlais nplej | 15 | 22 |
Avocado | 10 | 160 |
Cov zaub nplooj ntsuab | 10 | Los ntawm 17 |
Zaub txhwb qaib, basil, cinnamon | 5 | Los ntawm 36 |
Ceev (hazelnuts, walnuts, pistachios, cedar, txiv laum huab xeeb) | 15 | Los ntawm 628 |
Cauliflower, Cauliflower thiab Zaub pob Sprouts | 15 | Los ntawm 43 |
Cov xim chocolate dub (cocoa cov ntsiab lus tsis pub tsawg tshaj 70%) ntawm fructose | 30 | 539 |
Tsis tas li, cov neeg muaj IR muaj cai noj cov zaub mov nram no:
Tus naj npawb ntawm cov calories hauv 100 g, kcal | |
Khoom noj siv mis thiab mis los | |
Mis | 64 |
Kefir | 51 |
Qaub cream (tsis ntau dua 15% rog) | 158 |
Yogurt | 53 |
Kua mis nyeem qaub yog tsis muaj tshuaj ntxiv | 60 |
Tsev cheese (tsis ntau dua 5% rog) | 121 |
Cov nqaij thiab nqaij qaib | |
Cov nqaij npuas | 187 |
Veal | 90 |
Luav | 156 |
Qaib | 190 |
Qaib keej | 84 |
Zaub roj | |
Pob kws | 899 |
Laj Sab | 898 |
Txiv roj | 898 |
Tshav Ntuj | 899 |
Mos haus | |
Dub kas fes tsis muaj qab zib | 2 |
Dub tshuaj yej tsis muaj qab zib | — |
Chicory paus | 11 |
Cov ntxhia dej | — |
Cov kua txiv | |
Kua | 42 |
Cov txiv kab ntxwv qaub | 30 |
Plum | 39 |
Txiv lws suav | 21 |
Cov qe | |
Qaib qe | 157 |
Tag nrho lossis ib nrab cov khoom lag luam
Ib tus neeg nrog IR yuav tsum txwv tsis pub lawv lub cev muaj carbohydrates, uas maj mam nqus los ntawm lub cev.
Tag nrho lossis ib nrab cov khoom lag luam
Cov no suav nrog:
- Qab zib thiab cov txiv hmab txiv ntoo siav.
- Qos yaj ywm hauv yuav luag txhua txoj kev xaiv ua noj.
- Cov nplej zom.
- Instant porridge.
- Mov ci ua los ntawm cov hmoov nplej wholemeal.
Koj kuj yuav tsum tau txwv kev noj zaub mov ntawm cov tsiaj rog thiab zaub mov nrog qhov nruab nrab ntawm GI uas qhia hauv lub rooj:
Glycemic Performance index | Tus naj npawb ntawm cov calories hauv 100 g, kcal | |
Porridge "Hercules" | 69 | 88 |
Marmalade | 65 | 246 |
Tsho tsawv qos yaj ywm | 65 | 78 |
Tag nrho cov khob cij mov ci | 65 | 293 |
Buckwheat groats (kib) | 60 | 100 |
Tag Nrho Oatmeal | 60 | 342 |
Neeg siab tawv | 55 | 342 |
Basmati Mov | 50 | 347 |
Pauj kev chim | 50 | 127 |
Cov nplej xim av | 50 | 111 |
Cov nplej ntev | 50 | 365 |
Tag nrho cov khoom lag luam saum toj no tuaj yeem siv tsis pub ntau tshaj 1-2 zaug hauv ib hlis. Thaum lub sijhawm lawv siv, koj yuav tsum ua tib zoo saib xyuas koj txoj kev noj qab haus huv thiab ntsuas cov ntshav qab zib nrog lub ntsuas ntshav qab zib hauv tsev.
Cov neeg mob uas muaj tshuaj insulin yuav tsum raug cais tawm ntawm kev noj haus:
- Txhua yam khoom siv nrog cov xim dawb thiab xim av qab zib.
- Hnyuv ntxwm thiab ntxau khoom.
- Cov khoom tiav ib hlis twg.
- Cov khoom noj ceev ceev.
Nrog IR, zaub mov uas muaj GI siab (ntau dua 70) yog txwv tsis pub siv:
Glycemic Performance index | Tus naj npawb ntawm cov calories hauv 100 g, kcal | |
Cov khob cij dawb | 100 | 242 |
Npias | 100 | 43 |
Cov Hnub | 100 | 274 |
Qab zib | 70 | 398 |
Qab zib muffin | 95 | los ntawm 339 |
Mashed qos yaj ywm | 85 | 88 |
Fab Kis kib | 95 | 312 |
Zib ntab | 90 | 329 |
Pob kws flakes | 85 | 357 |
Semolina | 70 | 328 |
Bo carrots carrots | 85 | 25 |
Raw carrots | 70 | 32 |
Lub taub | 75 | 25 |
Ua Tsuag Ntau | 75 | 28 |
Melon | 75 | 33 |
Cov mij soob | 95 | 322 |
Paj Kws | 85 | 375 |
Pineapple | 70 | 49 |
Mov nplej dawb | 70 | 130 |
Waffles, Donuts | 75 | los ntawm 291 |
Zeb Zeb | 71 | 348 |
Mis chocolate | 70 | 535 |
Pearl barley | 70 | 320 |
Qab zib haus dej | 70 | los ntawm 38 |
Noj rau insulin kuj
Khoom noj khoom haus rau IR yuav tsum yog feem thiab sib txawv. Cov kws kho mob pom zoo kom noj tsawg kawg 5-6 zaug / hnub. Cov kev pabcuam yuav tsum yog me me, uas ua kom tsis txhob ua haujlwm ntau dhau thiab ua kom lub plab zom mov tsis zoo. Kev so ntawm noj hmo thiab noj tshais yuav tsum tsis pub ntev dua 12 teev kom lub cev tsis ntsib kev tshaib plab.
Nws raug tso cai kom haus tsis ntau tshaj 1800 kcal ib hnub. Lawv yuav tsum tau faib raws li cov hauv qab no:
- Pluas tshais thiab hmo - 25% txhua.
- Noj su - 30%.
- Ntxiv cov zaub mov thawm hnub - 5-10% txhua.
Lub ntsiab tseem ceeb hauv kev noj zaub mov noj yuav tsum yog zaub thiab txiv xyoob ntoo uas tsis tshua muaj GI. Qhov tseem ceeb thib ob ntawm cov khoom noj muaj txiaj ntsig yog cov protein, uas tau tsim los ntawm kev noj zaub mov txhua hnub ntawm cov nqaij ntshiv, tsev cheese thiab ntses.
Txhua hnub ua zaub mov noj nrog ntawv qhia rau insulin resistance
Tus kws kho mob tsim nyog yuav tsum xaiv cov khoom noj muaj txiaj ntsig thiab daim ntawv teev cov khoom noj pub rau tus neeg mob nrog IR. Kev ywj pheej sim kom tshem ntawm cov teeb meem thiab teeb tsa kev noj haus tuaj yeem ua rau muaj qhov tsis txaus siab thiab exacerbation ntawm tus kab mob. Cov neeg muaj cov tshuaj insulin tiv thaiv yuav tsum ua kom tag cov kev ua noj ua haus xws li kib thiab muab ci.
Txhua hnub ua zaub mov noj nrog ntawv qhia rau insulin resistance
Txhua yam zaub mov xav tau:
- ua noj
- ci
- mus zog
- muab tso tawm
- ua noj hauv lub qhov cub qeeb los sis microwave.
Hauv kev ua noj ua haus, txiv roj roj zoo tshaj yog siv roj zaub, vim nws cov txiaj ntsig zoo tau raug khaws cia thaum kev kho cua sov. Kev noj haus nrog cov tshuaj tiv thaiv insulin yuav tsum muaj ntau li ntau tau, tsis muaj kev qhia meej txog tsuas yog 1-2 cov khoom. Hauv qab no yog cov qauv zaub mov rau txhua hnub.
Hnub Monday
Kev noj haus rau insulin tsis kam (cov ntawv qhia zaub mov rau txhua hnub tuaj yeem hloov pauv thiab txhawb ntxiv), tsis zoo li ntau hom tshuaj noj khoom haus zoo, tsis nyuaj. Qhov tseeb yog tias daim ntawv teev cov khoom lag luam pub rau noj yog qhov ntau heev, yog li ib tus neeg nrog IR tuaj yeem xaiv cov khoom noj muaj qab thiab noj haus zoo.
Cov ntawv qhia zaub mov rau hnub Monday:
Noj tshais |
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Thib 2 teeb tshais |
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Noj su |
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Muaj cov tshuaj yej siab |
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Noj hmo |
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Khoom txom ncauj me me ua ntej mus pw |
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Nyob rau hnub tau tso cai siv ntawm 2 lub ncuav ntawm rye qhob cij. Mov ci uas tau ci 1 hnub dhau los yuav tsum tau nyiam.
Qauv ntawv qhia zaub mov rau hnub Tuesday:
Noj tshais |
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Thib 2 teeb tshais |
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Noj su |
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Muaj cov tshuaj yej siab |
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Noj hmo |
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Khoom txom ncauj me me ua ntej mus pw |
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Cov ntawv qhia zaub mov hnub Wednesday:
Noj tshais |
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Thib 2 teeb tshais |
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Noj su |
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Muaj cov tshuaj yej siab |
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Noj hmo |
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Khoom txom ncauj me me ua ntej mus pw |
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Qauv ntawv qhia zaub mov rau hnub Thursday:
Noj tshais |
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Thib 2 teeb tshais |
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Noj su |
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Muaj cov tshuaj yej siab |
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Noj hmo |
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Khoom txom ncauj me me ua ntej mus pw |
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Qauv qhia zaub mov rau hnub Friday:
Noj tshais |
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Thib 2 teeb tshais |
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Noj su |
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Muaj cov tshuaj yej siab |
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Noj hmo |
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Khoom txom ncauj me me ua ntej mus pw |
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Qauv ntawv qhia zaub mov rau hnub Saturday:
Noj tshais |
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Thib 2 teeb tshais |
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Noj su |
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Muaj cov tshuaj yej siab |
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Noj hmo |
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Khoom txom ncauj me me ua ntej mus pw |
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Hnub Sunday
Qauv ntawv qhia zaub mov rau hnub Sunday:
Noj tshais |
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Thib 2 teeb tshais |
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Noj su |
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Muaj cov tshuaj yej siab |
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Noj hmo |
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Khoom txom ncauj me me ua ntej mus pw |
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Kev noj haus rau insulin tsis kam (cov ntawv qhia zaub mov rau txhua hnub suav nrog cov khoom noj pub xwb) zoo dua yog tias koj ua raws nws tas li. Qhov zoo ntawm cov khoom noj tshwj xeeb tuaj yeem pom tom qab 1 lub hlis. Ib tus neeg nrog IR tuaj yeem muab nce mus txog 4 kg hauv 30 hnub. Nws txoj kev noj qab haus huv yuav zoo zuj zus, uas yuav muaj kev cuam tshuam zoo lub neej zoo.
Yuav ua li cas hloov cov khoom qab zib
Ib lub sijhawm nyuaj tshaj plaws uas cov neeg IR muaj yog qhov tsis lees paub ntawm ntau yam lawv nyiam khoom qab zib thiab khoom qab zib. Qhov tseeb, daim ntawv teev cov zaub mov qab thiab muaj txiaj ntsig zoo rau cov hniav qab zib uas muaj tseeb yog qhov dav heev. Ib tug neeg xav tau tsuas yog xaiv cov khoom tsim nyog thiab siv ob peb feeb ntawm nws lub sijhawm los npaj lub qab zib thiab khoom noj muaj txiaj ntsig.
Yuav ua li cas hloov cov khoom qab zib
Cov tais hauv qab no tuaj yeem siv los ua khoom qab zib rau cov neeg nrog IR:
- Tsev cheese casserole nrog neeg rau, berries thiab tsawg-rog qaub cream.
- Apples ci nrog tsev cheese thiab apricots qhuav.
- Txiv hmab txiv ntoo cov zaub ua lav lav nrog ntuj yogurt.
- Carrot casserole ci nrog nrua ntaus qe dawb thiab qis-rog qaub qab zib.
- Tsev cheese, grated nrog caij ntuj. Koj tuaj yeem ntxiv qaub cream, txiv ntseej lossis kua mis nyeem qaub rau nws.
Hauv kev ua noj ua haus, koj tuaj yeem ntxiv me me ntawm fructose. Qab zib lossis kua txiv tuaj yeem ua rau qab zib nrog stevia. Kev lag luam khoom noj khoom haus niaj hnub no muaj ntau cov khoom qab zib rau cov neeg uas muaj ntshav siab. Lawv tuaj yeem muas tau yuav luag txhua lub tsev loj lossis khw muag khoom noj tshwj xeeb hauv cov zaub mov noj.
Dab tsi yuav tshwm sim yog tias koj tso tseg kev noj haus?
Kev noj haus rau insulin tsis kam pab tiv thaiv kev txhim kho kab mob xws li:
- mob stroke
- atherosclerosis
- plawv nres
- ntshav qab zib hom 2
- hyperglycemia.
Yog tias tsis muaj cov khoom noj tshwj xeeb, daim siab ua rau lub siab thiab ua haujlwm tsis zoo ntawm lub txiav ua neeg maj mam tshwm sim, uas ua rau txoj kev txhim kho ntawm cov roj ntsha tsis sib haum (stearosis). Kev noj haus rau insulin tsis kam yog qhov ua tau zoo thiab pheej yig. Cov zaub mov zoo tsim rau txhua hnub yuav pab kom lub neej noj qab nyob zoo dua thiab xis nyob.
Glycemic Khoom Taw Qhia
Lub tswv yim ntawm GI cuam tshuam qhov taw qhia digital ntawm tus nqi ntawm kev rhuav tshem ntawm carbohydrates tom qab lawv tau noj hauv cov zaub mov. Qhov qis dua qhov ntsuas, qhov khoom nyab xeeb rau tus neeg mob. Yog li, cov pluas noj nrog insulin tsis kam ntawm cov ntawv qhia zaub mov yog tsim los ntawm cov zaub mov nrog GI tsawg, thiab tsuas yog qee zaus nws tau tso cai rau ntau haiv neeg cov zaub mov nrog cov zaub mov nrog tus nqi nruab nrab.
Cov txheej txheem kho cua sov tsis cuam tshuam qhov nce hauv GI. Tab sis qhov no muaj ntau qhov kev zam. Piv txwv li, ib qho zaub xws li carrots. Hauv nws daim foos tshiab, nws tso cai rau insulin tsis kam, txij li GI yog 35 units, tab sis thaum siav, nws yog nruj me ntsis txwv tsis pub, vim qhov ntsuas yog nyob rau hauv tus nqi siab.
Kev xaiv cov txiv hmab txiv ntoo rau tus kab mob no yog dav thiab lawv tau tso cai tsis pub ntau tshaj 200 grams tauj ib hnub. Nws tsuas yog txwv tsis pub noj kua txiv hmab txiv ntoo, vim tias lawv GI tuaj yeem ua rau dhia ceev hauv cov ntshav qab zib, txog li 4 mmol / l hauv kaum feeb tom qab haus ib khob kua txiv. Txhua yam no tshwm sim los ntawm "poob" ntawm fiber ntau, uas yog lub luag hauj lwm rau cov teeb meem yam tsis muaj piam thaj hauv cov ntshav.
Qhov ntsuas tau muab faib ua peb pawg:
- txog 50 PIECES - qis,
- 50 - 70 PHOO - nruab nrab,
- hla 70 PIECES - siab.
Kuj tseem muaj cov khoom lag luam uas tsis muaj GI. Thiab ntawm no lo lus nug feem ntau tshwm sim rau cov neeg mob - nws yog qhov ua tau kom suav nrog cov zaub mov zoo li no hauv cov khoom noj. Tus tseeb teb tsis tau. Feem ntau, cov zaub mov no muaj cov calories ntau, uas ua rau lawv tsis tuaj yeem lees txais hauv tus neeg mob lub cev.
Kuj tseem muaj cov npe khoom lag luam nrog GI tsawg, tab sis cov ntsiab lus ntawm cov calorie siab, qhov no suav nrog:
Thaum muab tso ua ke ntawm cov ntawv qhia zaub mov noj, koj yuav tsum xub them sai sai rau GI cov khoom lag luam thiab lawv cov ntsiab lus calorie.
Cov Khoom Uas Tso Cai
Cov zaub, txiv hmab txiv ntoo, zaub mov thiab zaub mov tsiaj txhu yuav tsum muaj nyob rau txhua hnub ntawm lub rooj noj mov. Thaum siv thiab npaj qee yam khoom, nws yog qhov yuav tsum tau ua raws li ntau txoj cai.
Yog li, nws zoo dua los noj txiv ntoo thaum sawv ntxov. Txij li cov piam thaj tau nrog lawv nyob hauv cov ntshav feem ntau yooj yim nqus thaum ib tus neeg lub cev qoj ib ce, uas tshwm sim hauv thawj ib nrab ntawm ib hnub.
Thawj cov tais diav tau npaj rau ntawm cov zaub zaub lossis tsis qab ntawm cov nqaij nqaij thib ob. Qhov thib ob qhov dej cawv tau npaj raws li hauv qab no: tom qab thawj zaug txos ntawm cov nqaij, cov dej tau ntws thiab tshiab yog nchuav, thiab cov kua rau thawj lub tais yog tau ntawm nws. Txawm li cas los xij, cov kws kho mob nyiam nyob hauv zaub kua zaub, uas cov nqaij tau ntxiv rau hauv daim ntawv tiav lawm.
Tso cai rau cov nqaij thiab ntses nrog cov qes:
- qaib keej
- nqaij menyuam nyuj
- qaib
- phaub nqaij
- quail
- nqaij qaib thiab nqaij nyug siab,
- nqaij nyuj nplaig
- perch
- pike
- Pollock
Cov ntses yuav tsum nyob hauv cov zaub mov txhua lim tiam tsawg kawg ob zaug. Kev siv caviar thiab mis tsis raug cais tawm.
Rau cov nqaij ntses thiab cov khoom lag luam, ob qho tib si zaub thiab zaub mov nqaij yog pub ua ib sab zaub mov. Qhov kawg yog nyiam kom ua noj tsuas yog hauv dej thiab tsis muaj caij nyoog nrog butter. Lwm txoj kev yuav yog cov roj zaub. Los ntawm cereals raug tso cai:
- thoob ham
- pearl barley
- xim av (xim av) mov,
- barley groats
- durum nplej nplej (tsis pub ntau tshaj ob zaug hauv ib lim tiam).
Cov qe raug tso cai nrog kev noj haus tsis pub ntau tshaj ib hnub, txawm hais tias cov protein ntau yuav tau nce ntxiv, lawv GI yog xoom. Lub yolk muaj qhov ntsuas tau ntawm 50 PIECES thiab muaj cov roj ntau ntxiv hauv lub cev.
Yuav luag txhua cov khoom siv mis nyuj thiab mis-kua mis muaj GI tsawg, tsuas yog cov tsis muaj rog. Xws li cov khoom noj tuaj yeem yog qhov khoom noj khoom haus zoo thib ob. Cov khoom lag luam hauv qab no raug tso cai:
- tag nrho thiab skim mis
- cream 10%
- kefir
- cov kua mis nyeem tsis muaj qab hau,
- fermented ci mis nyuj,
- kua mis nyeem qaub
- tsev cheese
- taum paj cheese.
Cov zaub nrog cov zaub mov no ua rau ib nrab ntawm kev noj haus txhua hnub. Lav thiab npaj sab lauj kaub tais diav tau npaj los ntawm lawv. Qos yaj ywm raug txwv vim muaj GI siab, kwv yees li 85 units. Yog tias nws tau txiav txim siab qee zaus ntxiv cov qos yaj ywm rau thawj chav kawm, tom qab ntawd ib qho kev cai yuav tsum ua raws. Cov tubers yuav tsum tau txiav rau hauv qhov cub thiab ua kom sov so hauv dej txias. Qhov no yuav ib feem txo cov qos yaj ywm ntawm cov hmoov txhuv nplej siab.
Tsawg Zaub Index:
- lub taub
- dos
- qij
- txaij
- txiv lws suav
- lub dib
- zucchini
- ntsuab, liab thiab tswb lub kua txob,
- tshiab thiab qhuav peas,
- txhua hom zaub qhwv - dawb, liab, zaub paj dawb, zaub cob pob.
Koj tuaj yeem ntxiv cov txuj lom thiab tshuaj ntsuab rau cov tais diav, piv txwv - zaub txhwb qaib, dill, oregano, turmeric, zaub basil thiab zaub ntsuab.
Ntau cov txiv hmab txiv ntoo thiab txiv ntoo muaj GI tsawg. Lawv siv tshiab tshiab, raws li cov zaub nyoos, cov tshuaj tiv thaiv rau cov khoom qab zib muaj ntshav qab zib thiab hauv kev tsim cov khoom qab zib ntau yam uas tsis muaj qab zib.
Cov txiv hmab txiv ntoo thiab cov txiv uas lees thaum lub sijhawm ua zaub mov noj:
- currants liab thiab dub,
- blueberries
- ib lub txiv av, txawm yog qab zib los sis qaub,
- apricot
- nectarine
- txiv pos nphuab
- txiv pos nphuab
- plum
- pear
- qus txiv pos nphuab.
Ntawm tag nrho cov khoom lag luam no, koj tuaj yeem npaj ntau yam tais diav uas yuav pab tau hauv kev tiv thaiv tawm tsam insulin.
Hauv qab no yog cov piv txwv zaub mov. Nws tuaj yeem raug rau, lossis nws tuaj yeem hloov tau, raws li kev nyiam ntawm tus neeg mob. Txhua lub lauj kaub ua noj tsuas yog hauv txoj kev tso cai - steamed, hauv microwave, ci hauv qhov cub, ci thiab hau.
Nws yog qhov zoo dua rau kev txwv cov ntsev, vim nws ua rau kom cov kua dej hauv lub cev dua li tsim muaj kev cuam tshuam rau lub raum. Thiab ntau lub plab hnyuv siab tau twb mob hnyav nrog cov kab mob no. Tsis txhob tshaj qhov kev txwv - 10 grams nyob rau ib hnub.
Nws tseem yog ib qho tsim nyog yuav tsum nco ntsoov tias kev noj haus ntawm cov kua txaus, tsawg kawg yog ob litres ib hnub. Koj kuj tseem tuaj yeem suav qhov tsis haum rau tus kheej - ib milliliter ntawm cov dej noj ib calorie noj.
Nrog tus kabmob no, dej, teas thiab kas fes raug tso cai ua kua. Tab sis dab tsi ntxiv tuaj yeem ua kom txawv cov zaub mov ntawm dej qab zib? Rosehip yog qhov tseem ceeb muaj txiaj ntsig hauv ntshav qab zib thiab insulin tsis kam. Nws raug tso cai kom haus dej txog li 300 ml ntawm ib hnub.
- noj tshais - steamed omelet, kas fes dub nrog qab zib,
- noj su - txiv mab txiv ntoo muaj nrog kua mis qab yogurt tsis qab, ntsuab tea nrog taum paj,
- noj su - buckwheat kua zaub ntawm cov kua zaub, ob lub ncuav ntawm rye cij, chav ua noj nqaij qaib cutlet, stewed zaub qhwv nrog mov xim av, tshuaj ntsuab tshuaj ntsuab,
- tav su tshuaj yej - tsev cheese soufflé nrog txiv hmab txiv ntoo qhuav, ntsuab ces,
- thawj noj hmo - ci pollock nrog zaub, kas fes nrog qab zib,
- zaum ob hmo yog khob ryazhenka.
- noj tshais - tsev cheese, kas fes ntsuab nrog qab zib,
- noj su - stewed zaub, hau qe, ntsuab ces,
- noj su - zaub kua zaub, barley nrog cov nqaij qaib mis hau, ib qho hlais ntawm cov qhob cij rhiab, dub tshuaj yej,
- khoom noj txom ncauj rau yav tav su - cov txiv hmab txiv ntoo,
- thawj hmo - nqaij qaib los ntawm nplej thiab nqaij qaib ntxhw nrog kua ntses soob, kas fes ntsuab,
- zaum thib ob yog khob kua mis nyeem qaub.
- thawj zaug noj tshais - kefir, 150 grams blueberries,
- thib ob noj tshais - oatmeal nrog txiv hmab txiv ntoo qhuav (qhuav apricots, prunes), ob lub khob cij ntawm fructose, tshuaj yej ntsuab,
- noj su - barley kua zaub, eggplant stewed nrog txiv lws suav thiab dos, ci hake, kas fes nrog qab zib,
- khoom noj txom ncauj rau yav tav su - zaub xam lav, ib qho mov ci txhuv,
- thawj noj hmo - buckwheat nrog daim siab ua rog, ntsuab tshuaj yej,
- thib ob noj hmo - tsis muaj roj-tsawg tsev cheese, tshuaj yej.
- thawj zaug noj tshais - txiv hmab txiv ntoo nyias, tshuaj yej,
- noj su - steamed omelet nrog zaub, kas fes ntsuab,
- noj su - zaub kua zaub, pilaf los ntawm mov nplej thiab nqaij qaib, ib qho hlais ntawm qhob cij qhob cij, ntsuab dej xas,
- tav su cov tshuaj yej - taum paj cheese, tshuaj yej,
- thawj noj hmo - stewed zaub, ncu txiav, ntsuab tshuaj yej,
- zaum thib ob yog khob kua mis nyeem qaub.
- thawj zaug noj tshais - curd soufflé, tshuaj yej,
- thib ob noj tshais - zaub xam lav ntawm Jerusalem artichoke, carrots thiab tofu cheese, ib qho hlais ntawm cov mov ci, cov rosehip broth,
- noj su - tais kua zaub, ntses ci nrog barley, kas fes ntsuab nrog qab zib,
- Cov khoom noj txom ncauj tom qab ib hnub suav nrog Jerusalem artichoke zaub xam lav rau cov ntshav qab zib, piv txwv li, Jerusalem artichoke, carrots, qe, hnav ris tsho nrog txiv roj roj,
- thawj noj hmo - lub hau qe, zaub qhwv stewed nyob rau hauv cov kua txiv lws suav, ib qhov hlais ntawm cov ncuav ci ncuav, tshuaj yej,
- lub hmo thib ob yog khob kefir.
- thawj zaug noj tshais - txiv hmab txiv ntoo nyias, rosehip broth,
- noj su - steamed omelet, zaub xam lav, ntsuab tshuaj yej,
- noj su - buckwheat kua zaub, mob siab patty nrog cov mov ci, hlais ntawm cov qhob cij rye, tshuaj yej,
- tav su tshuaj yej - tsis muaj rog tsev cheese, kas fes ntsuab,
- thawj noj hmo - pollock ci rau ntawm cov zaub hauv ncoo, ib qho hlais ntawm cov qhob cij rhiab, tshuaj yej ntsuab,
- zaum ob hmo yog khob ryazhenka.
- thawj pluas tshais - hlais cov mov mog nrog taum paj, kas fes ntsuab nrog qab zib,
- noj su - zaub xam lav, hau qe hau,
- noj su - taum mog kua zaub, hau nqaij nyug nrog tus siav buckwheat, hlais cov ncuav ci nqaij, txhuv ua si,
- tav su tshuaj yej - muaj roj tsawg tsev cheese nrog txiv hmab txiv ntoo qhuav, tshuaj yej,
- thawj noj hmo - meatballs nrog lws suav ntses, kas fes ntsuab nrog qab zib,
- zaum thib ob yog khob kua mis nyeem qaub.
Hauv cov yeeb yaj kiab hauv tsab xov xwm no, cov ncauj lus ntawm khoom noj khoom haus rau insulin kuj ua txuas ntxiv.