Noj cov zaub mov kom zoo, los yog yuav xam lub khob cij ua ntshav qab zib li cas
Ntshav qab zib yog kab mob ntawm cov endocrine system, nyob rau hauv uas muaj kev ua txhaum ntawm kev nqus ntawm cov piam thaj los ntawm lub cev. Tus mob ntshav qab zib yuav tsum tau soj qab xyuas lawv cov zaub mov kom tsis tu ncua, kom tsis txhob chim siab rau qhov sib npaug ntawm cov tshuaj yeeb dej caw. Hauv tshwj xeeb, ua ntej noj mov, nws raug nquahu los xam seb muaj pes tsawg carbohydrates hauv cov zaub mov uas koj yuav noj. Txhawm rau txiav txim siab qhov tseeb ntawm cov khoom thauj hauv lub cev, lub khob cij thiab cov rooj noj qab zib tshwj xeeb tau siv.
Lub diabetic qhob cij qhob cij daim duab tau tsim los ntawm tus kws tshaj lij zaub mov noj haus Karl Noorden los ntawm lub teb chaws Yelemees los coj mus rau hauv tus account carbohydrates pom hauv cov zaub mov noj. Siv chav ua mov ci txij li pib xyoo pua nees nkaum.
Tus Neeg Mob Cov Ntxhuav Cov Khoom
Cia saib thawj zaug seb chav khob ci yog dab tsi. Ib chav ua mov ci yog sib npaug nrog tus naj npawb ntawm carbohydrates pom nyob rau hauv nees nkaum tsib grams ntawm khob cij. Carbohydrates, uas yooj yim nqus los ntawm lub cev, muaj kaum ob grams nyob rau hauv nws, tus nqi qub muaj ib tablespoon suab thaj. Tsim chav ua mov ncuav - XE. Kev suav ntawm kev noj cov zaub mov noj XE xav kom tus lej ntawm cov tshuaj insulin muaj tseeb.
Thaum koj mus yuav khoom noj hauv khw muag khoom, koj yuav pom tus lej uas tau xaiv tseg ntawm pob ntawv qhia tias muaj pes tsawg carbohydrates nyob hauv ib puas grams. Kev suav ntawm chav nyob qhob cij yog li nram qab no: cov naj npawb nrhiav tau muab faib los ntawm 12. Ntau tus neeg siv lub rooj tshwj xeeb rau kev suav. Caloric kom tsawg ntawm tus lej XE uas muaj nyob hauv.
Cov lus rau cov khoom siv mis
1XE muaj
1/3 poom, ntim 400 g
Cuam tshuam loj
Cov lus rau cov khoom siv los ntawm hmoov nplej, mov, lis
1XE muaj
Rye cij, ntxhib sib tsoo
1 daim 1.5 cm tuab.
Mov dawb, dub
1 daim tuab 1 cm
Puff pastry, poov xab
Cov lus rau cov qos yaj ywm, taum, lwm yam zaub
1XE muaj
Jacket qos / kib
Cov lus rau cov txiv hmab txiv ntoo, cov txiv ntseej:
1XE muaj
Cov lus ntawm cov khoom qab zib, thiab lwm yam.
1XE muaj
Qab zib hauv daim / xuab zeb
Yog tias qee qhov koj tsis xav ua cov laij lej laij, koj tuaj yeem nrhiav lub khob noom cookie txiav tawm hauv Is Taws Nem. Txhawm rau nrhiav tus nqi XE uas nyob hauv koj feem, tsuas yog sau lub npe ntawm cov khoom, lawv kwv yees ntim, lub khoos phis tawm yuav ua qhov seem rau koj.
Kev siv tshuaj insulin
Tus mob ntshav qab zib xav tau ntau npaum insulin ib hnub twg txhawm rau ib tus XE:
- Thaum noj mov thawj zaug - 2 chav nyob.
- Thaum nruab nrab ntawm ib hnub - 1.5 units.
- Thaum kawg ntawm lub hnub - 1 unit.
Lub cev nqaij daim tawv ntawm cov ntshav qab zib, nws lub cev qoj ib ce, muaj pes tsawg xyoo, thiab insulin rhiab heev cuam tshuam qhov ntau ntawm cov tshuaj hormones xav tau.
Yuav kom tswj hwm koj kev noj qab haus huv, kev paub xam lub khob cij siv rau cov ntshav qab zib yog qhov tseem ceeb heev.
Cov khoom noj kom zoo
Ntawm hom ntshav qab zib hom 1, lub cev tsim tawm cov insulin tsawg tsawg los yuav tsum ua cov khoom noj carbohydrates. Ntawm hom 2 Ntshav Qab Zib, insulin tsim tawm los ntawm lub cev tsis paub txog.
Tsis hais hom mob ntshav qab zib uas ib tug neeg raug, koj yuav tsum ua raws li kev noj haus tshwj xeeb. Chav nyob qhob cij uas muaj ntshav qab zib pub rau noj ib hnub nyob rau hauv ib qho kev kwv yees ntawm 20. Ib qho kev zam tsuas yog ua rau muaj ntshav qab zib hom 2. Nrog rau hom mob no, kev txuam nrog cov rog ntau dhau los ntawm cov ntshav qab zib yog yam ntxwv. Yog li, cov mob ntshav qab zib xav tau kev noj zaub mov kom yooj yim, tus naj npawb ntawm XE txhua hnub tuaj yeem nce mus txog 28.
Cov neeg mob ntshav qab zib yuav tsum tswj hwm cov ncuav uas lawv haus.
Kuj tseem muaj qee qhov kev xav txog cov qos ntoo. Hauv peb lub tebchaws, qhov no yog cov khoom lag luam tshaj plaws, yog li ntau pom tias nws nyuaj rau kev tswj hwm nws txoj siv. Thaum xam lub khob cij qhob cij rau cov ntshav qab zib hom 1, kev noj cov qos yaj ywm tsis yog qhov tshwj xeeb yuav ceeb. Tab sis cov neeg uas raug kev txom nyem los ntawm hom mob ntshav qab zib hom thib ob yuav tsum paub qhov nyiaj ntawm XE muaj nyob hauv cov qos yaj ywm, vim tias qhov nce ntawm cov ntsiab lus ntawm cov hmoov txhuv nplej siab hauv lub cev ua rau muaj kev nyuaj.
Yuav ua li cas thiaj suav tau cov khob cij? Nco ntsoov tias, kev txom nyem los ntawm ntshav qab zib, koj yuav tsum noj fractionally, kev noj txhua hnub ntawm XE raug faib ua rau rau pluas noj. Qhov tseem ceeb yog peb ntawm lawv.
Peb muab cov nqi tso cai ntawm XE rau txhua tus ntawm lawv:
- Pluas tshais - mus txog 6 HE.
- Khoom txom ncauj - txog 6 XE.
- Noj hmo - txog li 4 XE.
Ib tug lej txawv ntawm XE tau muab faib rau lwm cov zaub mov noj. Nws yog qhov tsis tsim nyog kom haus ntau dua xya chav ua mov ci ib zaug. Tom qab tag nrho, qhov no ua rau kev nce ntxiv hauv cov piam thaj hauv lub cev.
Dab tsi yog qhov no
Chav nyob qhob cij yog ib qho muaj nuj nqis uas tau tsim los ntawm cov khoom noj khoom haus German. Lo lus no feem ntau yog siv los soj ntsuam cov ntsiab lus carbohydrate hauv ib qho khoom.
Yog tias koj tsis coj mus rau hauv tus account muaj cov khoom noj muaj fiber ntau, tom qab ntawd 1 XE (ib qho khob cij hnyav 24 g) muaj 10-13 grams ntawm carbohydrates.
Rau cov neeg muaj ntshav qab zib, lub tswv yim ntawm "chav ua mov ci" tso cai rau kev tswj glycemic. Tsis tsuas yog ua kom muaj txiaj ntsig zoo, tab sis kuj tseem muaj lub neej zoo nyob ntawm qhov tseeb ntawm kev xam cov zaub noj carbohydrates thaum nruab hnub. Nyeg, tsuas yog nrog nruj nruj rau kev noj haus raws li XE, feem ntau cov neeg muaj ntshav qab zib muaj kev txhim kho hauv cov metabolism hauv cov metabolism.
Cov khoom lag luam uas muaj me me ntawm carbohydrates (tsis ntau dua 5 g ib 100 gram pabcuam) tsis tas yuav tsum muaj XE kev tswj hwm nyiaj txiag, cov no yog:
Ntawm cov nqe lus nug ntawm yuav ua li cas los xam cov qhob cij rau hom 1 thiab ntshav qab zib hom 2, ib qho yuav tsum tsis txhob hnov qab tias thaum sawv ntxov thiab yav tsaus ntuj tib neeg lub cev xav tau cov tshuaj insulin sib txawv. Piv txwv li, thaum sawv ntxov txog 2 chav tshuaj yuav tsum muaj, thiab thaum yav tsaus ntuj 1 koog txaus.
Dab tsi yog lawv rau?
Paub yuav suav tus mob XE hauv hom 1 thiab ntshav qab zib hom 2 yog qhov tseem ceeb heev. Yog li, lawv muaj peev xwm txiav txim siab seb yuav siv tshuaj insulin ntau npaum li cas tom qab noj mov.
Raws li txoj cai, rau assimilation ntawm 1 XE los ntawm lub cev, 1.5-2 units ntawm insulin yog qhov tsim nyog.
Raws li qhov tshwm sim, 1 XE ua rau qib qab zib kom siab dua li qhov nruab nrab ntawm 1.7 mol / L. Tab sis feem ntau hauv cov neeg mob ntshav qab zib 1 XE nce qab zib mus txog qib 5-6 mol / l. Qeb nyob ntawm seb muaj pes tsawg carbohydrates, nrog rau tus nqi ntawm kev nqus, ib qho rhiab rau insulin thiab lwm yam.
Raws li qhov tshwm sim, rau txhua tus neeg mob ntshav qab zib, cov tshuaj insulin raug xaiv ib tus zuj zus. Nyob rau hauv lem, lub xam ntawm XE rau hom 1 thiab hom 2 mob ntshav qab zib mellitus tso cai rau koj mus tiag tiag ntsuas tus nqi zoo ntawm carbohydrates ob leeg nyob rau ib lub sij hawm thiab thaum nruab hnub. Tsis tas li ntawd, koj tsis tuaj yeem tso tseg tsis muaj cov carbohydrates, qhov no yog vim qhov tseeb tias lawv yog lub zog ntawm lub zog rau tib neeg lub cev.
Tom qab tag nrho, kev noj zaub mov tsis txaus thiab kev noj zaub mov ntau dhau ntawm cov khoom noj carbohydrate tuaj yeem ua rau muaj kev cuam tshuam tu siab.
Ntxiv mus, cov kev cai ntawm cov carbohydrates tsis yog nyob rau lub sijhawm nkaus xwb, xeev ntawm kev noj qab haus huv, tab sis kuj nyob ntawm hnub nyoog, kev siv lub cev, thiab txawm tias tus neeg yog pojniam lossis txivneej.
Ib tug menyuam hnub nyoog 4-6 xyoo xav tau tsuas yog 12-13 khob cij; thaum muaj hnub nyoog 18 xyoo, cov ntxhais yuav tsum muaj txog 18 kis, tabsis tus qauv rau cov txivneej yuav tsum yog 21 XE ib hnub.
Tus nqi ntawm XE yuav tsum tau tswj hwm los ntawm cov neeg uas nrhiav los tswj lawv lub cev hauv ib qho hnyav. Koj yuav tsum tsis txhob noj ntau dua 6 XE ntawm ib pluag noj.
Ib qho kev zam yuav yog cov neeg laus uas muaj hnub nyoog tsis txaus ntawm lub cev qhov hnyav, rau lawv cov koob tshuaj yuav yog 25 units. Tab sis qhov muab xam ntawm lub khob cij chav rau cov neeg mob ntshav qab zib hom 2, rog, yuav tsum tau ua raws li txhua hnub ntawm txog 15 pawg.
Kev laij cov khob cij ua rau cov neeg mob ntshav qab zib hom 1 nws muaj nws tus yam ntxwv. Kev ntsuas qhov hnyav ntawm cov khoom yuav tsum tau ua tshwj xeeb nrog kev pab ntawm nplai, thiab tsis "los ntawm qhov muag", vim hais tias txiav cov mov ci niaj hnub no zoo li nag hmo tsuas yog tsis yooj yim sua, thiab cov nplai yuav muab kev tswj kom meej meej ntawm cov nyiaj hauv carbohydrates hauv zaub mov.
Noj cov piam thaj li niaj hnub los ntawm kev xam cov nyiaj txhua hnub ntawm XE. Ntxiv mus, yog tias qhov ntsuas tau siab dua li ib txwm, tom qab ntawd koj tuaj yeem sim txo lawv los ntawm kev txo qis cov kev ua kom muaj cov carbohydrates los ntawm 5 units ib hnub.
Txhawm rau ua qhov no, koj tuaj yeem ua si nrog zaub mov noj, piv txwv li, txhawm rau txo tus naj npawb lossis hloov cov zaub mov li ib txwm nrog cov uas muaj glycemic index tsawg kawg.
Tab sis cov pauv pauv thaum ntxov yuav tsis pom zoo. Nws yog ib qho tsim nyog yuav tau soj ntsuam cov suab thaj rau li ntawm 4-5 hnub.
Lub sijhawm hloov pauv kev noj zaub mov tsis zoo yuav tsum txheeb xyuas lub cev ua si.
Tsawg Cov Khoom Siv Carbon
Nws raug nquahu rau cov neeg mob ntshav qab zib los tsim cov zaub mov noj kom nws tau txais kev ua zaub mov noj nrog cov ntsiab lus tsawg ntawm XE. Lawv qhov ntim hauv qhov khoom noj yuav tsum yog tsawg kawg 60%.
Cov khoom noj muaj zaub mov nrog me nyob ntawm chav ua mov ci suav nrog:
Cov khoom no yuav tsis ua rau cov ntshav qab zib nce siab, tab sis yuav tsuas yog muaj txiaj ntsig rau cov ntshav qab zib tau. Tom qab tag nrho, lawv muaj nplua nuj nyob hauv cov vitamins, lwm yam zoo tshuaj.
Kev noj zaub mov kom zoo rau txhua hom ntshav qab zib yuav tiv thaiv kev pheej hmoo ntawm cov teeb meem. Txhawm rau nws yooj yim los xam XE hauv kev noj haus, ntxiv rau kev siv lub rooj tshwj xeeb, nws yog ib qho zoo uas yuav tsum muaj ib phau ntawv sau nrog koj, vim tias koj tuaj yeem sau ntawv uas tsim nyog hauv nws. Muaj cov ntaub ntawv sau tseg txog XE kuj tseem yuav pab koj tus neeg saib xyuas kev noj qab haus huv xaiv qhov kom raug ntawm cov tshuaj insulin luv thiab ntev.
Dab tsi yog XE thiab vim li cas cov neeg mob ntshav qab zib xav tau lawv?
Conventionally, XE yog qhov sib npaug ntawm 12 grams ntawm cov zom zaub mov (lossis 15 grams, yog tias muaj kev noj haus muaj fiber ntau - txiv hmab txiv ntoo lossis cov txiv hmab txiv ntoo qhuav). Ntau heev nyob rau hauv kwv yees li 25 grams ntawm qhob cij dawb dawb.
Vim li cas tus nqi no tseem ceeb? Nrog nws cov kev pab, qhov ntau npaum ntawm cov tshuaj insulin raug suav.
Ib yam ntxiv kev suav nyiaj txiag rau cov khob cij tso cai rau koj npaj cov khoom noj "zoo" rau ntshav qab zibCov. Raws li koj paub, tus neeg mob ntshav qab zib tau qhia kom ua raws li kev noj haus thiab zaub mov noj yuav tsum yog tsawg kawg 5 ib hnub, tab sis hauv feem me me. Hauv qhov no, kev coj ua txhua hnub rau XE yuav tsum tsis pub tshaj 20 XE. Tab sis ib qho ntxiv - tsis muaj ib qho qauv siv thoob ntiaj teb uas tuaj yeem suav qhov tseeb txhua hnub ntawm tus nqi XE rau ntshav qab zib yog dab tsi.
Qhov loj tshaj plaws yog kom cov ntshav qab zib cov ntshav kom txog li 3-6 mmol / l, uas sib raug rau qhov ntsuas ntawm cov laus. Nrog rau cov khoom noj muaj roj tsawg, XE cov cai feem ntau txo qis rau 2 - 2.5 lub khob cij ib hnub.
Cov khoom noj zoo tshaj plaws yuav tsum ua los ntawm tus kws kho mob tsim nyog (endocrinologist, qee zaum tus neeg noj zaub mov noj mov).
Yuav ua li cas thiaj suav tau cov khob cij?
Hauv ntau lub teb chaws nws twb yog lub luag haujlwm ntawm cov tuam txhab tsim khoom noj khoom haus los qhia XE ntawm cov khoom ntim. Hauv Lavxias Lavxias, tsuas yog cov nyiaj ntawm cov rog, protein, carbohydrates yog qhia.
Txhawm rau xam XE, nws yog qhov tseeb ntawm cov carbohydrates uas ib qho yuav tsum tau them sai sai, nrog rau ntawm qhov hnyav. Tom qab ntawd cov txiaj ntsig ntawm cov piam thaj ib qho kev pab (ntawd yog pes tsawg tus neeg npaj noj) tau muab faib 12 - qhov no yuav ua rau kwv yees tus nqi ntawm XE, uas yog siv los laij cov tshuaj insulin.
Piv txwv li, koj tuaj yeem nqa ib pob ntawm chocolate "Millenium mis nrog hazelnuts." Qhov hnyav ntawm cov qhob noom xim kasfes yog 100 grams, raws li cov ntaub ntawv ntawm pob, cov ntsiab lus carbohydrate yog 45,7 grams (ib 100 grams). Ntawd yog, hauv ib nplais, yuav luag 46 grams qab zib tau txais, uas sib haum rau yuav luag 4 XE (46: 12 = 3.83).
XE cai los ntawm lub hnub nyoog
Kev ntsuas ntawm XE siv yog kwv yees li qhov qub rau cov neeg mob ntshav qab zib thiab cov neeg noj qab haus huv. Yog tsis muaj carbohydrates, lub cev yuav tsis tau txais lub zog, yog li nws yuav tsis ua haujlwm txhua. Kwv yees noj ntau npaum li cas xa mus rau los ntawm kws kho mob yog raws li nram no:
Lub hnub nyoog | Txhua Hnub XE |
Txog li 3 xyoos | 10 — 11 |
Txog 6 xyoo | 12 – 13 |
Txog 10 xyoo | 15 – 16 |
Hnub nyoog qis dua 14 xyoos | 18 - 20 (ntxhais - txij 16 txog 17) |
18 xyoo rov sauv | 19 - 21 (ntxhais - txij 18 txog 20) |
Tab sis ib qho kuj yuav tsum pib los ntawm kev ua kom lub cev.
- Yog tias tus neeg mob ntshav qab zib, piv txwv li, ua haujlwm ua tus tsim thiab nws tag nrho hnub ua haujlwm yog kev ua haujlwm hauv lub cev, ces nws tuaj yeem ua raws cov lus saum toj no.
- Yog tias nws ua haujlwm hauv chaw ua haujlwm, tsis koom nrog kev ua kis las, tom qab ntawv XE tus qauv yuav txo qis li 2–4 ib hnub.
Raws li txoj cai, tom qab ib hlis twg noj XE, tus neeg mob nws tus kheej pom tias kev noj zaub mov zoo rau nws tus kheej, uas tso cai rau nws ua tiav lub cev xav tau micronutrients, thiab nrog nws, tiv thaiv glycemia (txo qis lossis nce ntxiv mus rau qib tseem ceeb).
XE tus qauv thiab lub cev nyhav
Cov neeg mob rog rog yuav tsum coj mus rau hauv tus account tsis yog tsuas yog XE tus qauv xwb, tab sis tus nqi ntawm cov zaub mov muaj roj (thiab, yog tias ua tau, kiag li tso cov neeg tseg kom txo tau lub cev qhov hnyav - qhov no cuam tshuam ncaj qha rau lawv lub xeev kev noj qab haus huv).
Qhov nruab nrab, hauv qhov no, qhov XE tus qauv yog txo 20 - 25%. Yog hais tias nrog lub cev hnyav thiab nrog lub cev ua haujlwm nquag koj yuav tsum siv txog 21 XE txhua hnub, tom qab ntawd nrog qhov hnyav tshaj - txog 17 XE. Tab sis, dua, kev noj zaub mov kawg yuav tsum yog tus kws kho mob tsim nyog.
Tab sis nyob rau hauv txhua rooj plaub, koj yuav tsum tau sim maj mam txo qhov hnyav - qhov no tiv thaiv fibrosis ntawm cov qog nqaij hlav ntawm cov hlab ntsha (uas tsuas yog koom nrog kev tsim tawm ntawm cov kua dej), normalizes biochemical muaj pes tsawg leeg ntawm cov ntshav, cov concentration ntawm cov khoom tsim ua (platelets, ntshav dawb, ntshav liab) hauv nws.
Kev noj cov qhob cij qhiav rau cov ntshav qab zib hauv daim ntawv ntawm cov lus qhia tau tham hauv qab no.
Cov Chav Nyob Khoom Noj Ntawm Qee Cov Khoom Noj
Txhawm rau yooj yim xam cov XE hauv qee cov tais diav, koj tuaj yeem siv cov lus hauv qab no:
Khoom | Yuav siv pes tsawg grams ntawm cov khoom lag luam hauv 1 XE |
Cov khob cij dawb | 25 |
Neeg tawg | 15 |
Oatmeal | 15 |
Mov | 15 |
Qos | 65 |
Qab zib | 10 – 12 |
Kefir | 250 |
Mis | 250 |
Cov tshuaj nplaum | 250 |
Cov txiv apples | 90 |
Dried txiv ntoo | 10 txog 20 |
Tsawb | 150 |
Pob kws | 100 |
Hau vermicelli | 50 |
- tshais - 2 XE,
- noj su - 1 XE,
- noj su - 4 XE,
- tav su tshuaj yej - 1 XE,
- noj hmo - 3 - 5 XE.
Qhov no muaj tseeb rau cov neeg mob nruab nrab uas muaj hom mob ntshav qab zib hom ob, uas ua haujlwm nrog kev tawm dag zog lub cev me.
Hauv tag nrho, XE yog qhov kev ntsuas ntawm kev xam ntawm cov carbohydrates hauv qee yam khoom lag luam, raws li koj tuaj yeem tom qab kos cov zaub mov zoo rau cov ntshav qab zib, nrog rau kev noj tshuaj ntawm cov tshuaj insulin.
Qhov ntsuas no yog siv los ntsuas qhov kev suav, tab sis cov neeg siv txhua hnub ntawm cov khob cij uas tau ntim rau txhua qhov yog xam ntawm tus kheej. Nws muaj kev cuam tshuam los ntawm: hnub nyoog, poj niam txiv neej, kev tawm dag zog, hom mob ntshav qab zib, kev mob lub cev ntawm tus neeg mob, lub cev nyhav.
Sau npe thiab ntim cov khob cij tso ntshav qab zib
Mob ntshav qab zib mellitus yog ib qho kab mob endocrine cuam tshuam nrog kev hnov lus tsis zoo ntawm qabzib. Thaum xam xyuas cov khoom noj khoom haus, tsuas yog tus nqi ntawm cov carbohydrates noj yog coj mus rau hauv tus account. Txhawm rau xam qhov hnyav ntawm lub cev, lub khob cij siv rau cov ntshav qab zib.
Chav nyob qhob cij yog ntsuas ua kom pom tseeb tsim los ntawm cov khoom noj khoom haus. Nws yog siv los suav cov khoom noj cov khoom noj uas muaj carbohydrate. Xws li lub laij lej tau qhia txij thaum pib ntawm xyoo pua 20th los ntawm tus kws ntsuas zaub mov German Karl Noorden.
Video (nyem mus ua si). |
Ib chav ua mov ci yog sib npaug rau ib daim khob cij ib nti ntev, muab faib ua ib nrab. Qhov no yog 12 grams ntawm cov khoom noj zom tau yooj yim (los yog ib diav piam thaj). Thaum siv ib qho XE, qib ntawm glycemia hauv cov ntshav nce siab los ntawm ob mmol / L. Rau qhov kev tshem tawm ntawm 1 XE, 1 txog 4 units ntawm cov kua dej yog siv. Txhua yam nws yog nyob ntawm kev ua haujlwm thiab sijhawm ntawm ib hnub.
Chav nyob qhob cij yog kwv yees nyob rau hauv kev txheeb xyuas ntawm kev noj zaub mov carbohydrate. Kev noj tshuaj ntawm cov tshuaj insulin yog xaiv cov nyiaj noj rau hauv XE noj.
Thaum yuav cov khoom ntim hauv ib lub khw, koj xav tau ntau ntawm cov khoom noj carbohydrates ib 100 g, qhia hauv daim ntawv lo muab faib ua 12 feem. Qhov no yog yuav ua li cas cov khob cij qhob rau cov ntshav qab zib tau laij, thiab lub rooj yuav pab tau.
Qhov nruab nrab ua kom ntau carbohydrate yog 280 g ib hnub. Qhov no yog hais txog 23 XE. Khoom hnyav yog xam los ntawm qhov muag. Calorie cov ntsiab lus tsis cuam tshuam rau cov ntsiab lus ntawm chav ua mov ci.
Thoob plaws ib hnub, faib ib qho 1 XE yuav tsum muaj qhov sib txawv ntawm cov kua dej:
- thaum sawv ntxov - 2 chav nyob,
- thaum noj su - 1.5 units,
- thaum yav tsaus ntuj - 1 chav nyob.
Qhov tau noj ntawm cov tshuaj insulin nyob ntawm qhov ua rau lub cev, lub cev ua si, hnub nyoog thiab cov neeg rhiab rau lub cev.
Ntawm hom 1 mob ntshav qab zib, tus txiav ua tsis tau tsim insulin txaus los zom cov carbohydrates. Hauv ntshav qab zib hom 2, tiv thaiv kab mob rau cov tshuaj insulin tshwm sim.
Mob ntshav qab zib muaj ntau yam tshwm sim thaum cev xeeb tub los ntawm cov teeb meem metabolic. Nws ploj lawm tom qab yug menyuam.
Tsis hais hom mob ntshav qab zib, cov neeg mob yuav tsum ua raws li kev noj haus. Txhawm rau kom paub tseeb cov khoom noj tau txo, cov khob cij siv rau cov ntshav qab zib.
Cov neeg uas muaj ntau cov kev tawm dag zog sib txawv yuav tsum muaj ib tus neeg cov khoom noj ua kom rog txhua hnub.
Cov lus ntawm kev noj txhua hnub ntawm chav nyob qhob cij hauv cov neeg ntawm ntau yam kev ua
Tus nqi txhua hnub ntawm XE yuav tsum tau faib ua 6 zaub mov noj. Qhov tseem ceeb yog peb qho:
- noj tshais - txog 6 XE,
- yav tav su tshuaj yej - tsis ntau tshaj 6 XE,
- noj hmo - tsawg dua 4 XE.
Cov XE ntxiv yog faib rau cov khoom noj txom ncauj tau nruab nrab. Feem ntau ntawm cov carbohydrate load ntog rau thawj cov zaub mov. Nws tsis pom zoo kom haus ntau dua 7 ib zaug. Kev noj cov ntshav ntau dhau ntawm XE ua rau cov ntshav qab zib nce siab. Qhov kev noj zaub mov zoo muaj 15-20 XE. Qhov no yog qhov zoo tshaj ntawm cov nyiaj carbohydrates uas them rau cov kev xav tau txhua hnub.
Qhov thib ob ntawm ntshav qab zib yog tus cwj pwm los ntawm ntau cov kev txuam nrog cov rog. Yog li, qhov muab xam ntawm cov khoom noj carbohydrate feem ntau yuav tsum muaj kev txhim kho ntawm cov khoom noj kom zom tau yooj yim. Kev noj txhua hnub ntawm XE yog los ntawm 17 txog 28.
Cov khoom noj siv mis, cereals, zaub thiab txiv hmab txiv ntoo, nrog rau cov khoom qab zib, tuaj yeem noj tau rau hauv kev sim.
Feem ntau ntawm cov carbohydrates yuav tsum yog cov zaub mov yuav tsum yog zaub, hmoov nplej thiab khoom noj siv mis. Cov txiv hmab txiv ntoo thiab khoom qab zib tsis pub tshaj 2 XE nyob rau ib hnub.
Lub rooj nrog cov zaub mov noj ntau dua thiab cov ntsiab lus ntawm chav ua mov ci nyob hauv lawv yuav tsum nco ntsoov tuav ntawm tes.
Cov khoom noj siv mis ua kom muaj kev kub ntxhov sai, ua kom lub cev nrog cov khoom noj muaj txiaj ntsig zoo, tswj kom muaj cov ntshav qab zib kom tsawg.
Cov ntsiab lus rog ntawm cov khoom siv mis nyuj yuav tsum tsis pub tshaj 20%. Kev siv txhua hnub - tsis ntau tshaj ib nrab ntawm ib liter.
Cereals yog ib qhov chaw ntawm ua kom tau carbohydrates. Lawv ua rau lub hlwb, cov leeg thiab cov plab hnyuv siab raum. Rau ib hnub nws tsis pom zoo kom haus ntau dua 120 grams ntawm cov khoom lag luam hmoov.
Kev siv cov hmoov txhuv ntau dhau ua rau cov ntshav qab zib thaum ntxov.
Zaub ntsuab yog qhov uas muaj cov vitamins thiab antioxidant. Lawv tuav lub redox tshuav nyiaj, thiab tiv thaiv qhov tshwm sim ntawm ntshav qab zib muaj teeb meem. Cov nroj tsuag fiber cuam tshuam nrog kev nqus ntawm cov piam thaj.
Kev kho cua sov ntawm cov zaub nce cov glycemic Performance index. Koj yuav tsum tau txwv qhov kev nkag ntawm rhaub carrots thiab beets. Cov zaub mov no muaj ntau npaum li cas ntawm cov qhob cij.
Cov txiv ntoo tshiab muaj cov vitamins, cov zaub mov thiab lwm yam. Lawv saturate lub cev nrog cov tshuaj uas tsim nyog uas ua rau kom ua sai ntawm cov metabolism hauv lub ntsiab.
Ib nrab ntawm cov txiv neej ua rau lub cev ua kom tso cov kua dej tawm los ntawm cov txiav, kho cov ntshav qabzib.
Cov nyob hauv cov txiv hmab txiv ntoo muaj cov ntoo fiber ntau, cov vitamins thiab cov zaub mov. Lawv txhawb cov plab hnyuv kom ua lub zog, ua kom lub cev tsis muaj zog.
Tsis yog txhua cov txiv ntoo puav leej muaj txiaj ntsig zoo ib yam. Nws raug nquahu kom ua raws li lub rooj ntawm cov txiv ntoo uas tau tso cai thaum sau daim ntawv noj mov txhua hnub.
Yog tias ua tau, qab zib yuav tsum zam. Txawm tias ib qho me me ntawm cov khoom lag luam muaj ntau cov carbohydrates. Pab pawg no cov khoom tsis muaj cov txiaj ntsig tseem ceeb.
Cov ntsiab lus ntawm XE hauv cov khoom lag luam cuam tshuam los ntawm cov txheej txheem npaj. Piv txwv, qhov hnyav nruab nrab ntawm cov txiv hmab txiv ntoo hauv XE yog 100 g, thiab hauv cov kua txiv 50 g. Cov qos yaj ywm ua kom cov ntshav qab zib cov ntshav nce siab dua li cov qos yaj ywm hau.
Nws raug nquahu kom tsis txhob siv cov kib, nqaij thiab nqaij rog. Nws muaj cov roj fatty acids uas yog, uas nyuaj rau zom thiab nyuaj rau nqus.
Lub hauv paus ntawm kev noj zaub mov noj txhua hnub yuav tsum yog cov khoom noj uas muaj qhov tsawg ntawm XE. Hauv cov zaub mov noj txhua hnub, lawv sib faib yog 60%. Cov khoom no suav nrog:
- Cov nqaij uas muaj rog tsawg (noj nqaij qaib thiab nqaij nyug),
- ntses
- qaib qe
- zucchini
- radish
- radish
- zaub xas lav nplooj
- zaub ntsuab (dill, zaub txhwb qaib),
- ib lub txiv ntoo
- tswb neeb
- txaij
- dib
- Txiv lws suav
- nceb
- ntxhia dej.
Cov neeg mob ntshav qab zib yuav tsum nce ntxiv ntawm cov nqaij ntshiv kom txog peb zaug hauv ib as thiv. Ntses muaj protein thiab fatty acids uas yog cov rog tsawg. Qhov no txo txoj kev pheej hmoo ntawm kev tsim cov hlab ntsha tawg, plawv nres, thromboembolism.
Thaum muab tso ua ke ib qho kev noj haus txhua hnub, cov ntsiab lus ntawm cov khoom noj muaj piam thaj ntau hauv cov zaub mov noj tau raug suav nrog. Cov zaub mov no suav nrog:
Kev noj zaub mov nqaij muaj protein thiab cov zaub mov tseem ceeb. Tsis muaj khob cij. Txog li 200 g ntawm nqaij yog pom zoo rau ib hnub. Nws tuaj yeem siv rau hauv cov tais diav ntau. Qhov no yuav siv mus rau hauv tus account ntxiv cov khoom sib xyaw uas yog ib feem ntawm cov zaub mov txawv.
Cov zaub mov uas tsis muaj glycemic Performance index yuav tsis muaj kev phom sij rau kev noj qab haus huv thiab yuav saturate lub cev nrog cov vitamins thiab cov as-ham. Kev siv cov khoom noj uas muaj cov ntsiab lus XE tsawg yuav pab kom tsis txhob muaj suab thaj ntau, uas tiv thaiv qhov tshwm sim ntawm cov teeb meem ntawm cov khoom noj tsis haum rau lub cev.
Kev ntsuas khoom noj kom zoo rau ntshav qab zib tiv thaiv kev loj hlob ntawm cov teeb meem loj. Txhawm rau suav cov kev noj mov rau txhua hnub, nws yog qhov tsim nyog yuav tsum muaj phau ntawv sau cia thiab sau cov khoom noj tsis tau. Raws li qhov no, tus kws kho mob sau cov tshuaj insulin kom tsawg thiab ntev ntev. Qhov ntau npaum no yog xaiv tau ib tus zuj zus raws li kev tswj hwm ntawm cov ntshav glycemia.
Tus mob ntshav qab zib ua rau tib neeg lub neej puas tsuaj. Tus mob ntshav qab zib muaj tus cwj pwm yuav tsum ceev faj dua li lwm tus neeg rau lawv noj zaub mov. Kev qhia ntawm cov insulin thiab kev noj haus tom qab noj mov - tau dhau los ua ib qho tseem ceeb hauv lub neej ntawm cov neeg mob ntshav qab zib. Ntawm cov ntau cov cim ntsuas cov khoom lag luam khoom noj rau cov neeg mob ntshav qab zib, qhov tseem ceeb tshaj plaws yog qhov muab xam ntawm cov khob cij khob thiab cov glycemic index.
Chav nyob qhob cij, lossis XE, yog chav ntsuas uas nthuav tawm cov ntsiab lus carbohydrate hauv qee yam khoom noj thiab tais diav. Txoj kab ke ntawm cov qhob cij (carbohydrate) tau tsim nyob hauv lub tebchaws Yelemees. Txawv tebchaws nyias muaj nyias cov ntsiab lus sib txawv kom paub txog ntau yam lus:
- Lub German Khoom Noj Khoom Haus Hauv Lub Neej txhais tau hais tias ib chav ua mov ci yog qhov nyiaj ntawm cov khoom noj uas muaj 12 g ntawm carbohydrates.
- Hauv Switzerland, chav nyob qhob cij yog 10 gram ntawm cov carbohydrate feem ntawm ib pluag mov.
- Chav nyob rau carbohydrate cov khoom siv thoob ntiaj teb - 10 g ntawm carbohydrates.
- Hauv cov teb chaws hais lus Askiv, XE sib npaug nrog 15 g ntawm carbohydrates yog siv.
Hauv tebchaws Lavxias, cov nqi hauv qab no yog siv:
- 1 lub khob cij = 10 g ntawm carbohydrates tsis suav nrog cov zaub mov muaj protein ntau (13 g nrog lawv),
- 1 lub khob cij = 20 g ntawm lub khob cij dawb,
- 1 chav ua mov ci ntxiv 1.6-2.2 mmol / L rau cov kua nplaum mloog.
Txhua yam zaub mov noj los ntawm ib tus neeg tau ua tiav rau hauv macro thiab micro yam. Cov roj carbohydrates tau hloov ua cov piam thaj. Txoj kev no ntawm kev hloov cov khoom nyuaj mus rau hauv "cov me me" cov yeeb tshuaj yog tswj hwm los ntawm insulin.
Muaj qhov sib txuas ntawm qhov tsis txaus ntseeg ntawm kev nqus ntawm cov carbohydrates, ntshav qabzib thiab insulin. Carbohydrates nkag mus rau hauv lub cev tau ua tiav los ntawm cov kua txiv hauv cov hnyuv thiab nkag mus rau cov ntshav cov ntshav qabzib. Lub sijhawm no, ntawm "lub rooj vag" ntawm cov insulin-raws cov ntaub so ntswg thiab cov plab hnyuv siab raum, cov tshuaj hormones uas tswj cov kua nplaum nyob ntawm tus neeg zov. Nws tuaj yeem nkag mus rau hauv lub zog tsim, thiab tuaj yeem muab tso rau tom qab hauv cov ntaub so ntswg adipose.
Hauv cov ntshav qab zib, lub cev xeeb ntxwv ntawm txoj kev no yog qhov tsis taus. Xws li cov tshuaj insulin tsis txaus, lossis lub hlwb ntawm lub hom phiaj kabmob (insulin-dependant) ua qhov tsis txaus ntseeg rau nws. Hauv ob qho xwm txheej no, kev siv cov piam thaj tsis muaj peev xwm, thiab lub cev xav tau kev pab sab nraud. Rau lub hom phiaj no, cov tshuaj insulin lossis hypoglycemic yog tswj hwm (nyob ntawm seb muaj ntshav qab zib hom)
Txawm li cas los xij, nws yog ib qho tseem ceeb hauv kev tswj hwm cov tshuaj tuaj, yog li kev noj zaub mov noj yog qhov tsim nyog raws li kev noj tshuaj.
- Cov naj npawb ntawm cov khob cij muaj feem cuam tshuam ntau npaum li cas ntawm cov zaub mov noj yuav ua rau cov ntshav qabzib. Paub txog ntau npaum li cas mmol / l piam thaj concentration nce, koj tuaj yeem kho qhov tseeb ntau npaum li cas ntawm cov koob tshuaj xav tau.
- Suav cov khob cij tso cai rau koj soj ntsuam yam khoom noj muaj nuj nqis.
- XE yog qhov zoo ntawm cov ntsuas ntsuas, uas tso cai rau koj los sib piv cov zaub mov sib txawv. Lo lus nug rau cov qhob cij twg teb: hauv kom muaj nuj nqis ntawm qee yam khoom yuav muaj raws nraim 12 g ntawm carbohydrates?
Yog li, muab cov khob cij qhob cij, nws yooj yim dua rau ua raws li kev qhia noj zaub mov noj ntshav qab zib hom 2.
Tus naj npawb ntawm cov koog qhob cij hauv ntau cov khoom lag luam tau kaw hauv lub rooj. Nws cov qauv zoo li qhov no: hauv ib kem yog cov npe ntawm cov khoom, thiab lwm qhov - muaj pes tsawg grams ntawm cov khoom no suav rau 1 XE. Piv txwv li, 2 dia ntawm cov zaub mov uas nquag muaj tshaj plaws (buckwheat, mov thiab lwm tus) muaj 1 XE.
Lwm qhov piv txwv yog txiv pos nphuab. Yuav kom tau txais 1 XE, koj yuav tsum noj txog 10 txiv hmab txiv ntoo hauv nruab nrab cov txiv pos nphuab. Rau cov txiv hmab txiv ntoo, thiab txiv hmab txiv ntoo thiab zaub, cov lus feem ntau qhia cov ntau ntau hauv cov ntawv.
Lwm qhov piv txwv, nrog cov khoom tiav.
100 g ntawm ncuav qab zib "Jubilee" muaj 66 g ntawm carbohydrates. Ib qho khoom qab zib hnyav 12,5 g. Yog li, hauv ib qho khoom qab zib yuav muaj 12,5 * 66/100 = 8.25 g ntawm carbohydrates. Qhov no yog tsawg dua li 1 XE (12 g ntawm carbohydrates).
Tus nqi ntawm cov carbohydrates hauv 100 grams ntawm cov khoom lag luam (qhia hauv pob) - N
Qhov hnyav tag nrho ntawm cov khoom hauv tais - D
(N * D / 100) / 12 = XE (tus naj npawb ntawm cov chav nyob hauv lub tais).
Yuav ua li cas muaj ntau yam khob cij koj yuav tsum tau noj nyob rau ntawm ib pluas noj thiab rau tag nrho lub hnub nws nyob ntawm hnub nyoog, poj niam txiv neej, hnyav thiab kev tawm dag zog.
Nws raug pom zoo kom koj suav koj cov zaub mov kom nws muaj li ntawm 5 XE. Qee qhov qauv ntawm cov khob cij ib hnub rau cov neeg laus:
- Cov neeg uas muaj BMI ib txwm (lub cev ua rau lub cev hnyav) nrog sedentary ua haujlwm thiab lub neej sedentary - nce txog 15-18 XE.
- Cov neeg uas muaj BMI ib txwm ntawm kev tshaj lij uas xav tau kev tawm dag zog lub cev - txog 30 XE.
- Kev rog tus neeg rog thiab rog dhau los ntawm lub cev qis - mus txog 10-12 XE.
- Cov tib neeg muaj lub cev nyhav thiab lub cev ua haujlwm ntau - nce txog 25 XE.
Rau cov menyuam yaus, nyob ntawm lub hnub nyoog, nws raug nquahu kom siv:
- hauv 1-3 xyoos - 10-11 XE ib hnub,
- 4-6 xyoos - 12-13 XE,
- 7-10 xyoo - 15-16 XE,
- 11-14 xyoos - 16-20 XE,
- 15-18 xyoo - 18-21 XE.
Nyob rau tib lub sijhawm, cov tub yuav tsum tau txais ntau dua li cov ntxhais. Tom qab 18 xyoo, kev xam yog ua raws li tus nqi ntawm cov neeg laus.
Kev noj los ntawm chav ua mov cij tsis yog ib qho kev xam ntawm cov khoom noj xwb. Lawv kuj tseem tuaj yeem siv los laij cov lej ntawm cov tshuaj insulin rau kev tswj hwm.
Tom qab ib pluas noj muaj 1 XE, ntshav qab zib nce siab txog li 2 mmol / L (saib saum toj no). Qhov sib npaug ntawm cov piam thaj xav tau 1 ntu ntawm insulin. Qhov no txhais tau tias ua ntej noj mov, koj yuav tsum xam seb muaj pes tsawg lub khob cij nyob hauv, thiab nkag mus ua cov tshuaj insulin ntau npaum li cas.
Txawm li cas los xij, tsis yog txhua yam yooj yim. Nws raug nquahu kom ntsuas cov ntshav qabzib. Yog tias kuaj pom hyperglycemia (> 5.5), tom qab ntawd koj yuav tsum nkag mus rau ntau dua, thiab rov qab - nrog hypoglycemia, yuav tsum muaj insulin tsawg dua.
Ua ntej noj hmo, uas muaj 5 XE, ib tus neeg muaj hyperglycemia - ntshav qab zib ntawm 7 mmol / L. Txhawm rau txo cov piam thaj rau cov txiaj ntsig ib txwm, koj yuav tsum nqa 1 tshuaj insulin. Tsis tas li ntawd, tseem tshuav 5 XE uas tuaj nrog zaub mov noj. Lawv yog "neutralized" 5 units ntawm cov insulin. Yog li ntawd, ib tug neeg yuav tsum nkag ua ntej noj su 6 chav.
Cov chav ua mov ci rau cov khoom noj tseem ceeb rau cov ntshav qab zib:
Yuav ua li cas suav cov qhob cij qhiav rau hom 1 thiab ntshav qab zib hom 2?
Hauv tebchaws Lavxias, cov neeg muaj ntshav qab zib muaj ntau dua peb lab leej. Ntxiv rau kev siv insulin lossis tshuaj tsis tu ncua, cov neeg mob ntshav qab zib yuav tsum soj ntsuam lawv cov zaub mov kom tsis tu ncua. Hauv no hais txog, cov lus nug yuav cuam tshuam: yuav suav cov khob cij li cas.
Nws yog feem ntau nyuaj rau cov neeg mob kom nws tus kheej ua cov kev suav, tsis tas li hnyav txhua yam thiab suav tsis yooj yim. Txhawm rau ua cov txheej txheem no, lub rooj noj mov-suav lub rooj noj mov suav tau siv cov npe XE tus nqi rau txhua yam khoom.
Chav ua khob cij yog ib qho kev taw qhia tshwj xeeb uas tsis tseem ceeb tshaj li qhov glycemic index rau ntshav qab zib. Los ntawm kev laij cov XE kom raug, koj tuaj yeem ua tiav kev ywj pheej ntawm insulin, thiab txo cov ntshav qab zib.
Rau txhua tus neeg, kev kho mob ntshav qab zib pib nrog kev sib tham nrog tus kws kho mob, thaum tus kws kho mob qhia meej txog cov yam ntxwv ntawm tus kab mob thiab pom zoo kom noj zaub mov tshwj xeeb rau tus neeg mob.
Yog tias xav tau kev kho mob nrog cov tshuaj insulin, tom qab ntawd nws cov koob tshuaj thiab kev coj noj coj ua sib tham tau sib tham. Lub hauv paus ntawm kev kho mob yog feem ntau niaj hnub kawm txog cov naj npawb ntawm cov khob cij, nrog rau kev tswj ntshav qab zib.
Yuav kom ua tau raws li cov cai ntawm kev kho mob, koj yuav tsum paub txog kev xam CN, ntau npaum li cas cov tais diav los ntawm cov khoom noj uas muaj carbohydrate kom noj. Peb yuav tsum tsis txhob hnov qab tias nyob ntawm kev cuam tshuam ntawm cov zaub mov zoo li no hauv cov piam thaj hauv ntshav ntxiv tom qab 15 feeb. Qee cov carbohydrates nce qhov ntsuas no tom qab 30-40 feeb.
Qhov no yog vim tus nqi ntawm assimilation ntawm cov khoom noj uas tau nkag mus hauv tib neeg lub cev. Nws yooj yim kawm “ceev” thiab “qeeb” carbohydrates. Nws yog ib qho tseem ceeb kom kawm paub txog kev laij koj tus lej txhua hnub li cas, muab cov ntsiab lus tsis muaj txiaj ntsig ntawm cov khoom thiab qhov muaj qhov ua puas tsuaj thiab muaj txiaj ntsig zoo hauv lawv. Txhawm rau ua txoj haujlwm no, lo lus tau tsim nyob hauv lub npe "chav tsev mov ci".
Lo lus no tau txiav txim siab tseem ceeb hauv kev muab glycemic tswj nyob rau hauv ib qho kab mob xws li mob ntshav qab zib. Yog tias cov neeg mob ntshav qab zib xav txog XE, qhov no ua kom qhov txheej txheem ntawm kev them nyiaj rau cov tsis ua haujlwm ntawm cov khoom noj uas yog hom carbohydrate pauv. Tus lej uas raug them nyiaj lawm yuav raug tso tseg kev kho mob cuam tshuam nrog cov qis qis.
Yog tias peb xav txog ib chav ua mov ci, ces nws sib npaug rau 12 gram carbohydrates. Piv txwv li, ib qho mov ci txhuv nyhav kwv yees li 15 gram. Qhov no raug rau ib qho XE. Hloov ntawm cov lus hais “chav nyob qhob cij”, qee qhov lus txhais tias “chav nyob hauv carbohydrate” siv, uas yog 10-12 g ntawm carbohydrates nrog rau kev zom tau yooj yim.
Nws yuav tsum raug sau tseg tias nrog qee cov khoom lag luam uas muaj qhov sib faib me me ntawm kev zom zaub mov carbohydrates. Feem ntau cov neeg mob ntshav qab zib yog cov khoom noj uas zoo rau cov neeg mob ntshav qab zib. Hauv qhov no, koj tuaj yeem tsis suav cov khob cij. Yog tias tsim nyog, koj tuaj yeem siv cov nplai lossis sab laj lub rooj tshwj xeeb.
Nws yuav tsum raug sau tseg tias lub laij lej tshwj xeeb tau tsim uas tso cai rau koj kom suav cov khob cij kom haum thaum qhov xwm txheej xav tau. Ua raws li cov yam ntxwv ntawm tib neeg lub cev hauv cov ntshav qab zib mellitus, qhov sib piv ntawm cov tshuaj insulin thiab kev nqus ntawm carbohydrates tuaj yeem sib txawv.
Yog hais tias kev noj haus suav nrog 300 grams ntawm carbohydrates, ces tus nqi no sib raug rau 25 khob cij. Thaum xub thawj, tsis yog txhua tus mob ntshav qab zib tswj kom loog XE. Tab sis nrog kev xyaum tas mus li, ib tus neeg tom qab lub sijhawm luv luv yuav tuaj yeem "ntawm qhov muag" txiav txim siab seb muaj pes tsawg chav nyob rau hauv ib qho khoom lag luam.
Ua haujlwm dhau sijhawm, qhov kev ntsuas yuav dhau los ua kev txiav txim siab tau.
Yuav ua li cas thiaj suav tau cov qhob cij rau cov ntshav qab zib thiab nws yog dab tsi
Chav ua khob cij (chav ua noj carbohydrate, XE) yog tus nqi ntawm cov pa zom zaub mov hauv cov zaub mov zoo li qub lossis cov zaub mov npaj tau tau laij. Nws yog siv los laij qhov ntau npaum li cas cov tshuaj insulin, uas yuav tsum tau siv tshuaj rau tus neeg mob ntshav qab zib kom nws cov ntshav qab zib kom nyob li qub.
Thiab yuav ua li cas kom raug xam tus nqi noj rau cov khob cij? Dab tsi influences no? Ntau npaum li cas XE muaj, piv txwv li, hauv chocolate, hauv cov txiv hmab txiv ntoo, hauv cov ntses? Xav txog cov khoom siv.
Conventionally, XE yog qhov sib npaug ntawm 12 grams ntawm cov zom zaub mov (lossis 15 grams, yog tias muaj kev noj haus muaj fiber ntau - txiv hmab txiv ntoo lossis cov txiv hmab txiv ntoo qhuav). Ntau heev nyob rau hauv kwv yees li 25 grams ntawm qhob cij dawb dawb.
Vim li cas tus nqi no tseem ceeb? Nrog nws cov kev pab, qhov ntau npaum ntawm cov tshuaj insulin raug suav.
Ib yam ntxiv kev suav nyiaj txiag rau cov khob cij tso cai rau koj npaj cov khoom noj "zoo" rau ntshav qab zibCov. Raws li koj paub, tus neeg mob ntshav qab zib tau qhia kom ua raws li kev noj haus thiab zaub mov noj yuav tsum yog tsawg kawg 5 ib hnub, tab sis hauv feem me me. Hauv qhov no, kev coj ua txhua hnub rau XE yuav tsum tsis pub tshaj 20 XE. Tab sis ib qho ntxiv - tsis muaj ib qho qauv siv thoob ntiaj teb uas tuaj yeem suav qhov tseeb txhua hnub ntawm tus nqi XE rau ntshav qab zib yog dab tsi.
Qhov loj tshaj plaws yog kom cov ntshav qab zib cov ntshav kom txog li 3-6 mmol / l, uas sib raug rau qhov ntsuas ntawm cov laus. Nrog rau cov khoom noj muaj roj tsawg, XE cov cai feem ntau txo qis rau 2 - 2.5 lub khob cij ib hnub.
Cov khoom noj zoo tshaj plaws yuav tsum ua los ntawm tus kws kho mob tsim nyog (endocrinologist, qee zaum tus neeg noj zaub mov noj mov).
Hauv ntau lub teb chaws nws twb yog lub luag haujlwm ntawm cov tuam txhab tsim khoom noj khoom haus los qhia XE ntawm cov khoom ntim. Hauv Lavxias Lavxias, tsuas yog cov nyiaj ntawm cov rog, protein, carbohydrates yog qhia.
Txhawm rau xam XE, nws yog qhov tseeb ntawm cov carbohydrates uas ib qho yuav tsum tau them sai sai, nrog rau ntawm qhov hnyav. Tom qab ntawd cov txiaj ntsig ntawm cov piam thaj ib qho kev pab (ntawd yog pes tsawg tus neeg npaj noj) tau muab faib 12 - qhov no yuav ua rau kwv yees tus nqi ntawm XE, uas yog siv los laij cov tshuaj insulin.
Piv txwv li, koj tuaj yeem nqa ib pob ntawm chocolate "Millenium mis nrog hazelnuts." Qhov hnyav ntawm cov qhob noom xim kasfes yog 100 grams, raws li cov ntaub ntawv ntawm pob, cov ntsiab lus carbohydrate yog 45,7 grams (ib 100 grams). Ntawd yog, hauv ib nplais, yuav luag 46 grams qab zib tau txais, uas sib haum rau yuav luag 4 XE (46: 12 = 3.83).
Kev ntsuas ntawm XE siv yog kwv yees li qhov qub rau cov neeg mob ntshav qab zib thiab cov neeg noj qab haus huv. Yog tsis muaj carbohydrates, lub cev yuav tsis tau txais lub zog, yog li nws yuav tsis ua haujlwm txhua. Kwv yees noj ntau npaum li cas xa mus rau los ntawm kws kho mob yog raws li nram no:
Tab sis ib qho kuj yuav tsum pib los ntawm kev ua kom lub cev.
- Yog tias tus neeg mob ntshav qab zib, piv txwv li, ua haujlwm ua tus tsim thiab nws tag nrho hnub ua haujlwm yog kev ua haujlwm hauv lub cev, ces nws tuaj yeem ua raws cov lus saum toj no.
- Yog tias nws ua haujlwm hauv chaw ua haujlwm, tsis koom nrog kev ua kis las, tom qab ntawv XE tus qauv yuav txo qis li 2–4 ib hnub.
Raws li txoj cai, tom qab ib hlis twg noj XE, tus neeg mob nws tus kheej pom tias kev noj zaub mov zoo rau nws tus kheej, uas tso cai rau nws ua tiav lub cev xav tau micronutrients, thiab nrog nws, tiv thaiv glycemia (txo qis lossis nce ntxiv mus rau qib tseem ceeb).
Cov neeg mob rog rog yuav tsum coj mus rau hauv tus account tsis yog tsuas yog XE tus qauv xwb, tab sis tus nqi ntawm cov zaub mov muaj roj (thiab, yog tias ua tau, kiag li tso cov neeg tseg kom txo tau lub cev qhov hnyav - qhov no cuam tshuam ncaj qha rau lawv lub xeev kev noj qab haus huv).
Qhov nruab nrab, hauv qhov no, qhov XE tus qauv yog txo 20 - 25%. Yog hais tias nrog lub cev hnyav thiab nrog lub cev ua haujlwm nquag koj yuav tsum siv txog 21 XE txhua hnub, tom qab ntawd nrog qhov hnyav tshaj - txog 17 XE. Tab sis, dua, kev noj zaub mov kawg yuav tsum yog tus kws kho mob tsim nyog.
Tab sis nyob rau hauv txhua rooj plaub, koj yuav tsum tau sim maj mam txo qhov hnyav - qhov no tiv thaiv fibrosis ntawm cov qog nqaij hlav ntawm cov hlab ntsha (uas tsuas yog koom nrog kev tsim tawm ntawm cov kua dej), normalizes biochemical muaj pes tsawg leeg ntawm cov ntshav, cov concentration ntawm cov khoom tsim ua (platelets, ntshav dawb, ntshav liab) hauv nws.
Kev noj cov qhob cij qhiav rau cov ntshav qab zib hauv daim ntawv ntawm cov lus qhia tau tham hauv qab no.
Txhawm rau yooj yim xam cov XE hauv qee cov tais diav, koj tuaj yeem siv cov lus hauv qab no:
Cov qhob cij ua ntshav qab zib yog dab tsi? Ntxhuav thiab muab xam
Chav nyob qhob cij rau cov ntshav qab zib hom 2, ib lub rooj ntawm cov khob cij - tag nrho cov no yog cov paub zoo rau cov neeg muaj ntshav qab zib. Peb yuav txheeb xyuas lawv luv luv thiab peb.
Mob ntshav qab zib mellitus yog qhov ua txhaum ntawm cov txheej txheem hauv metabolic (protein, rog thiab carbohydrate metabolism) hauv tib neeg lub cev nrog kev mob siab ntev ntawm glycemia (ntshav qabzib). Ntawm cov ntshav qab zib, qhov hloov ntawm cov piam thaj (ib qho khoom tawg ntawm cov khoom noj carbohydrates) thiab cov amino acids (ib qho khoom tawg ntawm cov protein) mus rau hauv cov nqaij yog qhov nyuaj.
Cov qauv ntshav qab zib tseem ceeb yog hom I thiab ntshav qab zib hom II, uas feem ntau hu ua mob ntshav qab zib hom 1 thiab ntshav qab zib hom 2. Nrog T1DM, pancreatic hormone secretion ntawm cov tshuaj insulin yog qhov tsis taus; nrog T2DM (cov ntsiab lus ntawm tsab xov xwm no), qhov kev ua ntawm cov insulin tsis muaj zog.
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 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 siab ntxiv ntawm cov rog lub cev thiab kev noj zaub mov kom muaj fiber ntau 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.
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.
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 nyobCov. 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, nws tau ntseeg tias 1 XE sib raug rau 12 g ntawm carbohydrate zom, lossis 13 g ntawm carbohydrates, suav txog cov khoom noj muaj 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.
Yuav ua li cas thiaj suav cov qhob cij hauv cov ntshav qab zib
Hauv cov ntshav qab zib mellitus, koj yuav tsum nco ntsoov ua raws li cov lus pom zoo los ntawm kws kho mob thiab saib xyuas cov khoom noj khoom haus. Muaj ntau cov zaub mov tuaj yeem hloov pauv koj cov ntshav qab zib, thiab qee yam muaj kiag rau cov neeg mob ntshav qab zib. Hauv cov ntshav qab zib mellitus, kev noj zaub mov nrog qhov muaj tsawg tsawg ntawm cov khoom noj carbohydrates yog qhov pom zoo, thiab kom soj ntsuam nws, koj yuav tsum xav txog cov khob cij.
Lub khob cij qhiav yog dab tsi?
Lub khob cij qhob cij (XE) yog ib qho kev ntsuas tshwj xeeb los ntawm qhov ntsuas cov nyiaj ntawm carbohydrates tuaj yeem xam tau. Qhov ntsuas ntsuas ntawm no tau tsim tshwj xeeb rau cov neeg mob ntshav qab zib uas xav tau cov tshuaj insulin. Thaum muab tso ua ke noj cov zaub mov, ib tus kws kho mob tshwj xeeb yuav siv sijhawm tsis yog hom kab mob thiab cov yam ntxwv ntawm tus neeg mob, tab sis kuj pub rau txhua hnub los ntawm XE.
Chav tsev no tau txais nws lub npe ua tsaug rau cov khoom lag luam zoo - mov ci. Nws yog sib npaug li 25 g ntawm qhob cij, 12 g suab thaj thiab 15 g ntawm carbohydrates. Thaum sau kev noj haus zoo, koj yuav tsum xav txog tias ntau tus neeg muaj ntshav qab zib noj carbohydrates, insulin ntau lawv yuav xav tau.
Yuav ua li cas thiaj suav tau cov khob cij?
Ua ntej kawm los suav XE, koj yuav tsum sab laj rau tus kws kho mob thiab ua zaub mov noj. Feem ntau, nrog cov zaub mov tsis zoo, koj yuav tsum tsis txhob haus ntau dua 2.5 XE ib hnub. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov khoom noj tseem ceeb ntawm cov carbohydrates yuav tsum yog rau pluas tshais thiab pluas su.
Txog kev yooj yim, txhua yam khoom tau muab faib ua 3 pawg:
- cov khoom uas xav tau kev pab insulin,
- cov zaub mov uas tsis tas yuav txiav txim siab XE. Nws tsis cuam tshuam txog qhov piam thaj,
- cov khoom lag luam uas tsis tsim nyog rau kev noj. Lawv tuaj yeem noj tsuas yog nrog txo qis hauv qab qab.
Thawj pab pawg suav nrog cov khoom lag luam nrog "carbohydrates ceev". Cov no yog mis nyuj, cereals, kua txiv, nplej zom thiab txiv hmab txiv ntoo.
Pawg ob ntxiv muaj zaub, butter thiab nqaij. Cov khoom siv no tsis hloov pauv qhov ntsuas tseem ceeb rau cov ntshav qab zib. Ib qho kev zam yog pob kws thiab qos yaj ywm, uas tau siv nrog ceev faj thiab tsuas yog hauv daim ntawv ua noj. Tsis tas yuav suav cov khoom ntiag tug rau kev noj cov butter, qe, mayonnaise, lard, zaub ntsuab, nceb, ntses, nqaij, tshij, tsev cheese. Kev nce mentsis hauv qab zib tshwm sim tom qab noj taum, taum, taum pauv thiab noob txiv ntoo.
Pawg thib peb suav nrog cov khoom lag luam uas tsis tuaj yeem siv tsis tu ncua. Lawv tsim nyog rau thaum muaj xwm ceev thaum qib ntawm cov piam thaj tau poob qis, uas yog, nrog hypoglycemia. Cov no yog zib ntab, khoom qab zib, qab zib, jam thiab chocolate.
Cov lus XE rau cov ntshav qab zib hom 2
Rau kev siv yooj yim, XE lub rooj muaj 6 ntu: txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, khoom qab zib, zaub, nqaij, cov hmoov nplej thiab zaub mov, dej qab zib, khoom noj siv mis. 1 XE tuaj yeem nce qib qab zib ntawm 1.5 txog 1.9 mmol. Nws yog ib qho tseem ceeb uas xav txog lub sijhawm ntawm hnub thaum kos duab kev noj zaub mov kom zoo. 1 XE thaum sawv ntxov nce txog qib qab zib los ntawm 2 mmol, thaum nruab hnub - los ntawm 1.5 mmol, thiab tom qab noj hmo - los ntawm 1 mmol. Raws li cov ntsuas no, koj yuav tsum hloov pauv ntawm cov tshuaj insulin. Cov XE tau tsuas yog suav rau cov zaub mov uas tuaj yeem nce qib hauv qab zib.
Qhov nruab nrab txhua hnub ntawm XE rau tus mob ntshav qab zib ua haujlwm yuav tsum yog li ntawm 20, yog tias lub nra hnyav - 25, thiab rau cov neeg uas xav kom tshem ntawm qhov hnyav tshaj - 12-14. Ib lub sijhawm nws raug tso cai rau haus tsis ntau tshaj 7 XE. Nws raug nquahu kom faib cov nyiaj txhua hnub raws li hauv qab no: noj tshais - txog 5 XE, noj su - txog 7 XE, tshuaj yej tav su - 2 XE, noj hmo - 4 XE, khoom txom ncauj rau yav hmo ntuj - 1-2 XE. Piv txwv li, cov ntawv qhia zaub mov noj txhua hnub rau cov neeg mob ntshav qab zib muaj ceeb thawj yuav yog: rau pluas tshais, ua noj oatmeal (2 XE), tsev cheese tsis muaj qab zib nrog cov tshuaj yej ntsuab, ib qho qhaub cij (1 XE hauv ib daim khob cij, cheese tsis suav), noj borsch rau pluas su nrog rau ib daim khob cij (1 XE), zaub xam lav zaub nrog hau qos yaj ywm (2 XE), ib qho ntses thiab 1 khob ntawm compote. Rau noj hmo, ua noj omelet, dib, 1 khob kua mis nyeem qaub (2 XE), 1 daim ncuav (1 XE). Thiab tawm qhov seem 3 XE rau yav tsaus ntuj tshuaj yej thiab khoom noj txom ncauj thaum yav tsaus ntuj.
Podolinsky S. G., Martov Yu. B., Martov V. Yu Cov ntshav qab zib mellitus hauv kev xyaum ntawm tus kws phais neeg mob thiab rov ua haujlwm, Cov ntaub ntawv kho mob -, 2008. - 280 p.
McLaughlin Chris Ntshav Qab Zib. Pab rau tus neeg mob. Cov tswv yim tswv yim (txhais lus los ntawm lus Askiv). Moscow, tshaj tawm lub tsev "Cov lus sib cav thiab qhov tseeb", "Thoob dej yug ntses", 1998, 140 nplooj ntawv, ncig 18,000 daim ntawv luam.
Kazmin V.D. Kev kho mob ntshav qab zib nrog tshuaj ntsuab rau cov pej xeem. Rostov-on-Don, Vladis Publishing House, 2001, 63 nplooj ntawv, ncig 20,000 luam.
Cia kuv qhia kuv tus kheej. Kuv lub npe yog Elena. Kuv tau ua haujlwm li endocrinologist rau ntau tshaj 10 xyoo. Kuv ntseeg hais tias tam sim no kuv yog tus kws tshaj lij hauv kuv daim teb thiab kuv xav pab txhua tus neeg tuaj xyuas lub vev xaib kom daws qhov nyuaj thiab tsis yog li cov haujlwm. Txhua cov ntaub ntawv rau lub xaib tau sau thiab ua tib zoo ua kom tiav thiaj li xa ntau li ntau tau cov ntaub ntawv tsim nyog. Ua ntej thov cov ntaub ntawv uas tau piav qhia hauv lub vev xaib, yuav tsum tau sab laj nrog tus kws kho mob tshwj xeeb.
Muab xam los ntawm cov khob cij ua qab zib rau cov ntshav qab zib
Thaum suav lub khob cij faib rau hom 2 mob ntshav qab zib mellitus, nrog rau hom ntshav qab zib hom 1, ib qho yuav tsum coj mus rau lub sijhawm tam sim ntawd qhov nyiaj ntawm cov zom zaub mov carbohydrates uas tau sau rau hauv cov khoom yuav hauv khw yuav txawv.
Tab sis, raws li txoj cai, cov kev sib txawv yog qhov tsis txaus ntseeg thiab thaum txhais ua XE lawv tsis muab qhov yuam kev.
Lub hauv paus ntawm 1 XE suav cov txheej txheem yog lub peev xwm ntawm cov neeg mob ntshav qab zib kom tsis txhob hnyav khoom noj rau ntawm lub ntsuas. Nws xam xyuas XE los ntawm cov ntaub ntawv pov thawj rau cov ntsiab lus carbohydrate (qhov tseeb ntawm qhov kev xam no yog 1 g).
Tus nqi ntawm XE yog xam visually. Ib qho kev ntsuas yuav yog qhov ntim tau yooj yim rau kev nkag siab: ib rab diav, ib daim. Ntawm cov mob ntshav qab zib, kev suav ntawm carbohydrates tsis tuaj yeem txiav txim siab los ntawm XE txoj kev, vim tias lawv xav tau nruj ntawm cov nyiaj carbohydrates uas tuaj nrog cov zaub mov, thiab, raws li, qhov koob tshuaj insulin.
1 lub khob cij muaj sib npaug rau 25 g ntawm qhob cij lossis 12 g suab thaj. Tsis tas li ntawd, nws ntseeg tau tias 1 XE yog sib npaug nrog 15 gram carbohydrates.
Xyoo tsis ntev los no, thaum lub sijhawm tso ua ke ntawm cov ntawv siv, tsuas yog cov carbohydrates uas tau yooj yim nqus los ntawm tib neeg raug coj mus rau hauv tus account, tab sis fiber ntau cais tawm ntawm cov txiaj ntsig zoo li no.
Thaum xam xyuas XE, cov nplai feem ntau tsis siv, txij li lawv tuaj yeem txiav txim siab cov nyiaj carbohydrates los ntawm qhov muag. Xws li qhov tseeb ntawm qhov kwv yees feem ntau yog txaus los laij lub koob tshuaj insulin. Tab sis tseem, cov kws kho mob pom zoo kom cov neeg mob ntshav qab zib tsis dhau cov kev cai niaj hnub, uas rau lawv yog 15-25 XE.
Muaj ib hom mis tshwj xeeb rau kev laij cov khob cij ua ntshav qab zib. 1000+ (100 * naj npawb xyoo) = a. Tom qab ntawd a / 2 = b. Thaum 1 g ntawm carbohydrates yog hlawv, 4 kcal yog tsim, uas txhais tau tias b / 4 = s. Txhua hnub carbohydrates 1 XE yog 12 g ntawm carbohydrates - uas txhais tau tias tsho ris c / 12. Tus lej muab tawm yog cov nyiaj tau txaus pub rau XE ib hnub.
Thaum muaj carbohydrate tsawg, nws yog qhov nyuaj rau xam qhov tshuaj ntawm cov tshuaj insulin, yog li kev txwv ntawm cov zaub mov tuaj yeem ua rau muaj kev phom sij ntau dua li kev noj ntau dhau.
Yuav tsum tau naj nub
Ntshav qab zib yog ntshai ntawm cov tshuaj no, zoo li hluav taws!
Koj tsuas yog xav tau thov ...
Qhov niaj hnub xav tau rau ntau npaum li cas ntawm XE tuaj yeem sib txawv ntawm 15 txog 30 units, thiab nws nyob ntawm lub hnub nyoog, poj niam txiv neej thiab hom haujlwm ntawm tib neeg.
Cov me nyuam qis dua 15 xyoo tsis xav tau ntau ntawm carbohydrates rau lawv 10-15 XE txaus. Tabsis cov hluas yuav tsum tau noj yam tsawg kawg 25 ib hnub.
Yog li cov neeg uas ua haujlwm nrog kev ua haujlwm loj ntawm lub cev yuav tsum haus 30 XE ib hnub. Yog tias siv lub zog ua haujlwm txhua hnub, tom qab ntawd cov khoom noj carbohydrates xav tau li 25 XE. Sedentary lossis sedentary ua haujlwm - 18-13 XE, tab sis tsawg dua yog muaj peev xwm.
Qhov seem txhua hnub yog pom zoo kom muab faib ua 6 pluas noj. Tab sis kev faib cov naj npawb ntawm cov khoom sib npaug tsis muaj nqis. Cov carbohydrates feem ntau tuaj yeem noj rau pluas tshais txog 7 XE, rau pluas su - 6 XE, thiab noj hmo koj yuav tsum tso kom tsuas yog 3-4 XE.Cov khoom noj niaj hnub ntxiv nrog faib cov zaubmov txom ncauj. Tab sis tseem, tsis txhob hnov qab tias qhov liv tawm ntawm cov khoom nkag mus rau hauv lub cev hauv thawj cov zaub mov.
Tib lub sijhawm, koj tsis tuaj yeem noj ntau dua 7 chav nyob ib zaug, txij li thaum noj ntau dhau ntawm XE ua kom yooj yim tawg cov carbohydrates ua rau muaj kev nce siab hauv qab zib ntau ntau.
Kev noj zaub mov zoo tsim rau kev noj zaub mov noj txhua hnub ntawm 20 XE xwb. Tus nqi no yog qhov zoo rau cov neeg laus noj qab nyob zoo.
Peb yuav tsum tsis txhob hnov qab tias yog suav qhov tseeb, cov khoom lag luam yuav tsum tau hloov raws li lawv pawg pab pawg, uas yog, es tsis txhob siv txiv tsawb, koj tuaj yeem noj kua txiv, tsis txhob qhob cij lossis cereal.
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Yuav ua li cas thiaj xam chav khob cij rau cov ntshav qab zib hom 2? Thiab nrog mob ntshav qab zib hom 1? Cov lus teb hauv video:
Yog li, nws tsis muaj teeb meem txawm tias ib tug neeg mob los yog tsuas yog saib xyuas nws kev noj qab haus huv, qhov tseem ceeb tshaj plaws yog kev kho lub luag haujlwm uas nws noj. Tseeb, qee zaum kev tsim txom tuaj yeem ua tsis yog los ntawm kev siv ntau dhau ntawm cov khoom, tab sis kuj los ntawm nws qhov kev txwv tsis tsim nyog.
Tom qab txhua tus, tsuas yog kev noj zaub mov kom zoo tso cai rau cov ntshav qab zib kom tswj hwm lawv tus mob yam tsis muaj tshuaj kho. Yuav kom muaj kev yooj yim, koj tuaj yeem siv lub laij lej tshwj xeeb ntawm cov khob cij rau cov ntshav qab zib mellitus hom 2, nrog rau hom 1.