Daim Ntawv Qhia Noj Qeb No. 9 cov zaub mov mob ntshav qab zib rau ib lim tiam

Hauv tsab xov xwm no koj yuav kawm:

Tus kws paub txog kws kho mob plab tau siv nws lub sijhawm M. Pevzner, tau tshawb xyuas qhov xav tau cov ntawv qhia txog kev kho mob rau cov neeg mob uas muaj qee yam kabmob, tsim 15 yam zaub mov noj, nyob ntawm cov neeg mob. Daim Ntawv Tsis Yog 9 lossis kev noj haus zaub mov naj npawb 9 yog tsim rau cov neeg mob ntshav qab zib, uas ua tau raws li txhua tus qauv ntawm kev noj zaub mov zoo rau cov neeg mob uas muaj qhov mob no.

Kev noj haus No. 9 cuam tshuam txog kev noj zaub mov nrog qhov glycemic index (uas yog, cov uas tsis ua rau cov ntshav nrawm thiab ntshav qabzib tseem ceeb). Tsis tas li, txoj kev noj haus no pab txo kom lub cev nyhav dhau los, vim tias kev txwv tsis pub siv cov tsis muaj txiaj ntsig kev ua kom yuag.

Hauv txhua lub tsev kho mob, xws li tsev kho mob lossis chaw kho mob, cov kws saib xyuas neeg mob kev noj haus, ntxiv rau kev noj qab haus huv ntawm kev noj qab haus huv, npaj cov zaub mov noj zaub mov noj No. 9. Nws yog qhia rau txhua tus neeg muaj ntshav qab zib thiab ntshav qab zib. Kev noj haus no tseem pom zoo los ntawm koj tus kws kho mob kom ua raws li hauv tsev.

Cov hauv paus ntsiab lus ntawm kev noj haus No. 9

Kev noj haus ntawm 9 tsis muaj carb thiab tsawg-calories, vim qhov kev txwv hauv kev siv cov tsis yooj yim ntawm cov carbohydrates thiab cov tsiaj rog. Cov ntsiab cai tseem ceeb ntawm kev noj zaub mov no muaj raws li nram no:

qhov kev txo qis hauv cov calories kom tsawg rau 1700-2000 kcal rau ib hnub,
5-6 pluas mov txhua 2.5-3 teev,
ua tiav qhov tsis kam noj kib, ntsim, qab ntsev, ntsim, haus luam yeeb,
lub hauv paus ntawm cov khoom noj yuav tsum muaj cov zaub mov muaj fiber ntau, nqaij - los ua cov protein, thiab cov zaub mov nqaij ua raws li cov zaub mov sab thiab noj tshais, raws li cov zaub mov carbohydrates,
cov kev ua noj ua haus kom zoo yog pom zoo: steamed, hauv qhov cub lossis hau hau,
tsis kam haus cawv ntau,
noj kom tsawg ntawm cov khoom noj uas muaj nplua mias nyob hauv cov tsiaj cov rog - roj cholesterol,
kev cais tawm ntawm kev siv txhua yam zaub mov yoo mov uas muaj ntau ntawm cov carbohydrates thiab cov rog pauv,
noj ntsev ntau rau ib hnub tsis ntau dua 10-12 grams,
haus cov dej ntshiab tsawg kawg 30 ml ib 1 kg ntawm lub cev qhov hnyav (1.5-2.0 liv).

Kev noj haus No. 9 ua tau raws txhua qhov yuav tsum tau ua ntawm cov neeg mob kuaj ntshav qab zib thiab yog ib feem ntawm kev kho mob rau tus mob no. Cov khoom noj zoo li no pab txhawb cov ntshav qabzib hauv lub cev, tiv thaiv kev txhim kho ntshav qab zib tsis txaus, ua kom lub plab zom mov thiab txhim kho tus neeg lub cev kom zoo.

Kuv tuaj yeem noj cov khoom noj dab tsi nrog cov lej ntawm 9?

Yog lawm, lub rooj 9 muaj kev txwv tsis pub rau cov zaub mov ntau thiab paub, uas tsis muaj qhov zoo li nws tsis tuaj yeem xav txog koj cov kev noj haus. Tab sis, muab lawv tso pov tseg, koj tuaj yeem txuas lub sijhawm ntawm koj lub neej hauv kev nkag siab ntawm lo lus. Koj yuav tsum nyiam cov zaub mov muaj txiaj ntsig zoo, nrhiav txoj kev haum thiab yooj yim ntawm kev ua noj, uas yog, hloov koj txoj kev noj haus kom raug rau qhov yog.

Muaj qee qhov yuav tsum muaj rau cov khoom lag luam uas yuav tsum ua rau kev noj haus ntawm cov neeg mob ntshav qab zib. Cov khoom lag luam hauv qab no raug tso cai:

Cov nqaij. Muaj roj thiab nqaij tsiaj muaj roj tsawg tsawg: nqaij qaib, qaib ntxhw, luav, nqaij nyuj, nqaij npuas rau hauv rwj, ci, nqaij lossis nqaij ci.
Cov ntses hiav txwv thiab cov hav dej ntses, hau siav lossis tsis muaj marinade, fawm nqaij ntses.
Cov zaub mov ci thiab cereals: oatmeal, buckwheat, quinoa, barley porridge.
Cov khoom noj siv mis: muaj roj tsawg yog yog roj, yog tsev cheese, mis nyuj, qab zib, kefir, cheese dawb: Adyghe, suluguni, Feta, cov roj qab ntsev ua ke.
Txhua cov zaub ntsuab tau tso cai siv yog tias txoj hau kev ua noj yog rhaub, ci, ci, ncu. Qhov tshwj tsis yog qos yaj ywm, beets thiab raug tso cai tsuas yog hauv cov khoom me me.
Cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo tau tso cai ua rau tsis qab zib thiab hauv qhov tsuas muaj ntau: txiv apples, pears, txiv kab ntxwv, txiv kab ntxwv qaub, txiv pos nphuab, currants, cranberries.
Bakery khoom: bran los yog rye qhob cij hauv tsawg.
Porridge tau ua los ntawm cereals rau dej lossis mis nyuj nrog ib feem pua me me ntawm cov roj nyeem (txog li 1.5%).
Txhua yam kua zaub ntawm ob lub kua txiv yam tsis tau kib.
Cov nplej zom nyuaj.
Taum nyob hauv qee qhov tsawg (taum pauv, taum pauv, taum pauv).
Qe yog tau tso cai rau hauv 1 pc. ib hnub.
Cov zaub ntsuab hauv qhov ntau.
Dub thiab ntsuab ces, kas fes, cocoa tsis muaj qab zib.

Daim ntawv teev cov khoom no yuav zoo li me me, tab sis qhov tseeb nws tsis yog. Koj tuaj yeem ua kom cov zaub mov sib txawv los ntawm kev suav nrog ntau yam casseroles, soufflés thiab smoothies hauv nws, uas yuav hloov cov khoom qab zib li qub rau txhua tus, khoom qab zib thiab lwm yam khoom ci thiab khoom qab zib.

Nws yog qhov tsim nyog kom kos koj li kev noj zaub mov los ntawm cov pub carbohydrates thiab calories. Cov ntawv qhia ua zaub mov kom raug raws li cov neeg nyiam, hnub nyoog, qib ntawm kev ua haujlwm thiab mob hnyav ntawm tus kab mob.

Cov kev cai dav dav

Dab tsi yog mob ntshav qab zib mellitus thiab cov khoom noj dab tsi uas qhia rau tus kab mob no? Mob ntshav qab zib mellitus yog ib qho kab mob uas tshwm sim thaum pom tias tsis muaj ntshav tsis txaus. Nws feem ntau loj hlob nrog qhov muaj keeb ntawm kev tsis txaus ntseeg, thiab ib qho ntawm cov yam ua rau nws txoj kev txhim kho yog kev noj ntau dhau, kev noj cov rog ntau dhau thiab cov carbohydrates yooj yim. Tus kab mob yog ua raws li kev cuam tshuam ntawm cov metabolism hauv metabolism: kev nqus tsis zoo ntawm cov piam thaj los ntawm cov ntaub so ntswg, nce tsim nws los ntawm cov rog, cov protein thiab glycogen mob siab.

Raws li qhov tshwm sim, muaj kev nce siab hauv cov ntshav qab zib thiab nws cov kev txiav txim siab hauv cov zis. Tus mob ntshav qab zib kuj tseem yog cov roj ntsha tsis txaus ua rau lub cev thiab cov khoom sib ntxiv ntawm cov roj oxidation hauv cov ntshav - ketone lub cev.

Mob ntshav qab zib muaj ntau yam atherosclerosis, rog ua lub siabraum puas tsuaj. Khoom noj khoom haus yog qhov ua tau rau hauv kev kho mob me, ntawm lub ntsiab lus tseem ceeb hauv cov ntshav qab zib muaj mob hnyav thiab tsim nyog - rau kev kho mob ntawm cov ntawv hnyav thaum noj tshuaj insulin thiab cov tshuaj hypoglycemic hauv qhov ncauj.

Cov neeg mob tau muab noj zaub mov No. 9, Rooj ntawv 9 raws li Pevzner lossis nws ntau yam. Qhov kev noj haus kev noj qab haus huv no muab rau kev ua haujlwm ntawm cov metabolism hauv plhaws, thiab kev noj zaub mov zoo rau lub cev tiv thaiv cov rog metabolism hauv kev ua haujlwm tsis zoo. Noj zaub mov noj mov No. 9 yog tus cwj pwm txo qis vim lub cev muaj zog vim qhov txo tsawg ntawm carbohydrates (yooj yim zom, yooj yim) thiab cov rog. Qab zib, confectionery raug tshem tawm, ntsev thiab rojCov. Tus nqi ntawm cov protein yog nyob rau hauv lub zog physiological. Kev kho khoom noj khoom haus yog kho los ntawm tus kws kho mob, nyob ntawm seb qhov degree hyperglycemia, tus neeg mob lub cev hnyav thiab kab mob cuam tshuam.

Nrog rau qhov nyhav ib txwm, qhov kev noj zaub mov kom tsawg txhua hnub yog 2300-2500 kcal, protein 90-100 g, rog 75-80 g thiab 300-350 g carbohydrates, uas, ntawm kev txiav txim siab ntawm tus kws kho mob, tau faib tawm ntawm cov zaub mov nrog mov ci lossis zaub mov thiab zaub.

Ntawm qhov tseem ceeb yog kev noj zaub mov thaum sib xyaw nrog rogCov. Kev hnyav kom zoo dua cuam tshuam rau cov ntshav qab zib - txo rhiab heev rau tshuaj insulinCov. Nrog rau qhov hnyav tshaj, cov calories kom tsawg li 1700 kcal vim qhov kev txwv tseem ceeb ntawm carbohydrates txog 120 g hauv ib hnub. Hauv qhov no, tus neeg mob tau txais 110 g ntawm protein thiab 80 g ntawm cov rog. Tus neeg mob tseem pom tias cov zaub mov tsis xa khoom thiab hnub.

Noj lub rooj noj mov No. 9 ntawm mob ntshav qab zib me cuam tshuam txog kev cais tawm ntawm cov khoom noj tau yooj yim (yooj yim) carbohydrates:

qab zib
khaws cia, jams,
Kev sib cav sib ceg
mis nyuj khov
Cov phoov tshuaj
qab zib txiv hmab txiv ntoo thiab zaub,
nplej zom
khob cij dawb.

Nws raug nquahu kom txwv lossis tsis suav:

qos yaj ywm raws li ib tug heev starchy cov khoom,
carrots (rau tib qho laj thawj)
txiv lws suav nyob rau hauv saib cov ntsiab lus qabzib zoo,
beets (muaj lub siab glycemic Performance index, tom qab nws siv nws muaj dhia hauv ntshav qab zib ntau ntau).

Txij li thaum khoom noj khoom haus hauv ntshav qab zib yog ua raws li kev txwv ntawm carbohydrates, nws raug nquahu kom xaiv txawm tias txiv hmab txiv ntoo nrog glycemic Performance index (GI) txog 55: txiv kab ntxwv qaub, lingonberries, apricots, cherry plum, txiv apples, cranberries, txiv duaj, txiv ntseej, txiv ntoo, hiav txwv buckthorn, liab currants, gooseberries. Tab sis txawm tias cov txiv hmab txiv ntoo no yuav tsum tau siv rau hauv qhov ntau tsawg (feem txog 200 g).

Thaum siv cov khoom noj muaj qhov siab GI, cov ntshav qab zib cov ntshav nce siab ntau, uas ua rau ntau lawm tshuaj insulinCov. Nws yuav tsum raug coj mus rau hauv kev txiav txim siab tias kev kho cua sov ntawm cov zaub nce GI, yog li ntawd stewed zucchini, txaij, thiab cov zaub pob muaj peev xwm ua tsis zoo rau cov piam thaj.

Nws yuav tsum nco ntsoov tias cov piam thaj thiab nws cov khoom lag luam raug tshem tawm nrog qhov mob me, thiab tiv thaiv keeb kwm ntawm cov tshuaj tua kab mob rau cov ntshav qab zib kom hnyav thiab hnyav, 20-30 g suab thaj raug tso cai. Yog li, lub rooj kho tau hloov kho los ntawm tus kws kho mob nyob ntawm qhov mob hnyav, qhov siv ntawm tus neeg mob lub zog, qhov hnyav, hnub nyoog thiab kev kho tshuaj insulin. Qhov no yog ua los ntawm kev tswj hwm cov ntsiab lus carbohydrate.

Hauv txhua qhov xwm txheej, nco ntsoov nkag rau hauv cov zaub mov noj:

txaij
liab zaub xas lav rau hauv kev pom cov ntsiab lus siab cov vitamins,
taub dag (pab txo cov piam thaj)
zucchini thiab taub hau, ib txwm muaj cov metabolism hauv plhaws,
lipotropic khoom (tsev me cheese, oatmeal, kua).

Txij li thaum lub carbohydrates yuav tsum muaj nyob rau hauv kev noj haus thiab muab 55% ntawm lub zog txhua hnub, qhov chaw ntawm maj mam nqus carbohydrates nrog kev noj zaub mov fiber ntau yuav tsum muaj: cov khoom noj wholemeal mov ci, legumes, tseem nplej, zaub, txiv hmab txiv ntoo.

Nws raug nquahu kom ua raws li kev faib zaub mov hauv qab no ntawm tus nqi noj haus:

20% - yuav tsum yog rau pluas tshais,
10% rau noj su
30% rau pluas su
10% - Noj khoom txom ib tav su,
20% - noj hmo,
10% rau ib pluas noj hmo ntuj.

Noj mov suav nrog xylitol, fructose lossis sorbitol vim muaj tag nrho cov nyiaj carbohydrates. Rau saj, khoom qab zib yog pub ntxiv saccharin.

Xylitol hauv kev qab zib, nws yog sib npaug rau cov piam thaj zoo ib yam thiab nws cov koob tshuaj txhua hnub tsis ntau tshaj 30 g.

Fructose muaj cov ntsiab lus tsis muaj calorie thiab GI tsawg, thaum nws tseem qab ob zaug li qab zib, yog li ntxiv 1 tsp txaus. hauv tshuaj yej. Nrog rau cov khoom noj no, cov ntsev muaj tsawg tsawg (12 g ib hnub), thiab raws li cov cim qhia (nrog nephropathy thiab ntshav siab) txo ntau heev tshaj dua (2.8 g ib hnub).

Cov yam ntxwv noj haus zoo

Cov lus 9 rau cov ntshav qab zib hom 2 yog qhov muaj calorie tsawg thiab raug siv los txo lub nra ntawm lub cev ua kom yuag me me los ntawm kev txo cov khoom noj kom yooj yim (xws li cov suab thaj thiab cov hmoov dawb), cov rog tsiaj thiab cov tshuaj muaj nyob hauv cov zaub mov noj.

Txog kev noj zaub mov, koj yuav tsum xav txog cov khoom noj tseem ceeb uas tuaj nrog zaub mov noj. Cov lus qhia tseem ceeb rau kev tsim cov khoom noj muaj txiaj ntsig:

90-100 grams protein (50% keeb kwm ntawm tsiaj),
75-80 grams rog (30% ntawm zaub keeb kwm),
300-350 grams ntawm carbohydrates ntau.

Lub zog txhua hnub cov zaub mov muaj txiaj ntsig rau ntshav qab zib rau ib tus neeg laus yog nyob ntawm lub cev qhov hnyav. Kev kwv yees muaj nuj nqis txhua hnub:

thaum tsis muaj qhov hnyav dhau - 1600-1900 kcal rau cov poj niam thiab 2000-2500 kcal rau txiv neej,
nrog rau lub cev nyhav dhau los - 1300-1500 kcal tsis hais tus tub los ntxhais,
nrog rog dhau - 1000-1300 kcal.

Nyob rau tib lub sijhawm, qhov txo qis tseem ceeb hauv cov ntsiab lus ntawm calorie ntawm cov zaub mov yog contraindicated nyob rau hauv rooj plaub uas hom 2 mob ntshav qab zib mellitus ua ke nrog cov kab mob hauv qab no:

mob ntshav qab zib siab heev,
nephropathy, raum tsis ua haujlwm,
cuam tshuam ntawm daim siab,
mob gout.

Kev cuam tshuam ntawm lub plab zom mov hauv cov neeg mob ntshav qab zib ua rau muaj ntau cov vitamins thiab zaub mov tsis zoo, yog li cov khoom noj khoom haus yuav tsum ua kom lub cev xav tau cov vitamins B, cov ntsev ntxhia, cov kab kawm (potassium, magnesium, zinc, phosphorus, calcium), thiab lwm yam.

Cov cai khoom noj khoom haus

Cov neeg mob ntshav qab zib hom 2 yuav tsum ua raws li cov zaub mov tshwj xeeb, uas suav nrog:

4-5 pluas noj nyob rau ib hnub tom qab ob txog peb teev, nyob ntawm lub sijhawm noj insulin thiab lwm yam tshuaj muaj suab thaj,
1.5-2 liv dej rau ib hnub,
txwv siv ntsev - txog 12 g ib hnub,
kev siv cov khoom qab zib,
noj zaub ntsuab
kev siv cov khoom noj muaj txiaj ntsig zoo rau kev kho cua sov (ncu, ua noj thiab ci),
haus ntau ntawm cov fiber ntau txhua hnub,
ua noj cov zaub tsis siav tsis muaj qhov txho ntxiv (piv txwv li, tsis txhob ua cov qos yaj ywm los ntawm cov qos yaj ywm).

Cov neeg mob yuav tsum npaj zaub mov noj rau cov zaub mov kom txhob mob ntshav qab zib hom 2 kom cov tshuaj insulin tsawg kawg nkaus zais cia los ntawm tus txiav kom zoo txo cov ntshav qab zib tom qab noj. Ua li no, tsuas pub noj tsawg ntawm cov khoom noj carbohydrates ib pluas noj.

Raws li txoj cai, tus nqi ntawm carbohydrates rau 1 lub sijhawm yog tus neeg nruj me ntsis thiab raug xaiv los siv ntsuas kev ntsuas ntawm cov piam thaj hauv cov ntshav.

Dab tsi tuaj yeem thiab noj tsis tau

Noj zaub mov tus naj npawb 9 muaj cov lus pom zoo, ua raws li qhov uas koj tuaj yeem ua rau cov roj carbohydrate thiab rog hauv lub cev tsis muaj kev pab cuam ntawm cov tshuaj ntxiv. Rau qhov no, nws yog qhov yuav tsum tau tshem tawm cov khoom lag luam hauv qab no los ntawm kev noj haus:

muaj cov khoom qab zib (khoom qab zib, khoom qab zib, zib ntab, marmalade, ncuav qab zib, halva, marshmallows, thiab lwm yam),
qab zib haus
cawv txiv hmab thiab lwm cawv nrog suab thaj hauv muaj pes tsawg leeg,
cov hmoov nplej dawb (khob cij, loaf, pastry, ncuav qab zib, thiab lwm yam),
rog nqaij npua, nqaij hnyuv ntxwm ntawm nqaij ntses, os, os, ci nqaij,
salted thiab oily ntses, cov kaus poom ntses,
cov khoom siv ua kua mis nrog ntxiv, nrog rau tsev me cheese, qaub cream, qab rog,
transhydrohydrogenated rog (margarine, roj ua noj, thiab lwm yam),
nplej zom, mov, semolina,
pickles thiab pickled zaub,
rog hnyuv ntxwm
mis porridge nrog semolina, nplej zom, mij,
qab zib txiv hmab txiv ntoo thiab txiv ntoo (txiv hmab, hnub, txiv tsawb, raisins, figs),
kav khw cov kua txiv
cov roj ntses (mayonnaise).

Cov khoom noj uas raug tso cai rau noj cov zaub mov tsis muaj qab hau rau cov ntshav qab zib hom 2 muaj protein, cov rog zoo, fiber ntau, vitamins, micro thiab loj heev thiab cov carbohydrates (ua rau muaj ntshav qab zib ntau 30-35 feeb tom qab noj).

Nrog rau lub cev tsis muaj tshuaj insulin hom ntshav qab zib hom 2 mob ntshav qab zib, cov zaub mov hauv qab no tuaj yeem noj tau:

cov mov ci tag nrho
nqaij ntshiv, nqaij qaib thiab ntses,
muaj roj cheese tsawg
hnyuv ntxwm kev noj haus,
txhua hom khoom noj siv mis thiab mis nyuj,
1-2 qe ib hnub
zaub thiab butter,
buckwheat, barley, nplej, oatmeal, legumes,
zaub ntsuab (zaub qhwv dawb, zaub paj dawb, zaub cob pob, zaub qhwv, zaub xas lav, zaub ntsuab, thiab lwm yam),
txiv lws suav, lws, taub dag, zucchini,
txwv cov hmoov txhuv nplej siab (qos yaj ywm, beets),
nqaij nruab deg
txiv hmab txiv ntoo thiab berries ntawm ntau yam qaub,
tshuaj yej, kas fes nrog mis nyuj thiab sweeteners, zaub ntawm qus sawv.

Daim ntawv qhia zaub mov noj zaub mov 9 rau ib lim tiam nrog mob ntshav qab zib hom 2

Thaum npaj cov ntawv qhia zaub mov rau lub lim tiam, nws yuav tsum muaj ntau yam kev noj zaub mov kom ntau li ntau tau txhawm rau kom lub cev xav tau cov tshuaj muaj txiaj ntsig, nrog rau cov vitamins thiab minerals.

Kev noj zaub mov zoo rau cov ntshav qab zib tuaj yeem ua tiav vim muaj kev hloov ntawm ntau cov tais diav, xws li ntses, nqaij, zaub kua zaub, nqaij lauj kaub tais diav (kua zaub, yob, nqaij pob kws, nqaij pob kws, ncuav nqaij, ncuav ci, ncuav, ncuav ci) thiab cov khoom ua kua mis (cov ncuav cheese, ncuav ci, tsev cheese thiab lwm yam). Tsis tas li, cov zaub yuav tsum tau noj txhua hnub nyob rau hauv daim ntawv nyoos, stewed thiab ci.

Hnub Monday

Pluas tshais: tsev cheese nrog qaub cream thiab txiv hmab txiv ntoo, kas fes nrog mis nyuj,
Noj su: borsch nrog qaub cream, mashed nqaij, tshuaj yej,
Cov khoom txom ncauj thaum tav su: nqaij stewed hauv Bulgarian (nrog zucchini, taum, zaub paj thiab txiv lws suav),
Noj hmo: zaub xam lav nrog zaub qhwv tshiab thiab txiv apples, kefir.

Pluas tshais: buckwheat porridge, 1 lub qe hau, tshuaj yej nrog mis, kua,
Noj su: okroshka, mov ci,
Khoom txom ncauj: hau nqaij patties, Beijing cabbage zaub xam lav nrog qaub cream,
Noj hmo: zaub xam lav ntawm zucchini thiab carrots, yogurt tsis muaj ntxiv.

Pluas tshais: ncu omelet nrog tshuaj ntsuab, compote,
Noj su: zaub qhwv kua zaub nrog cov zaub qhwv tshiab, ci nqaij qaib, kua zaub ntawm cov tsiaj qus sawv,
Khoom txom ncauj: tsev cheese nrog txiv ntoo thiab txiv hmab txiv ntoo,
Noj hmo: qab zib kua txob nyias nrog txiv lws suav, muab mis los ua kua.

Pluas tshais: cov qhob cij ci ncuav ci nrog nqaij, kas fes nrog mis nyuj,
Noj su: meatball kua zaub, compote,
Khoom txom ncauj: tsev me cheese tsiav qab nrog cov txiv ntseej,
Noj hmo: zaub ntug hauv paus zaub xam lav nrog ntsuab peas, kefir.

Pluas tshais: pita qhob cij los ntawm hmoov nplej, pub ua lub siab, tshuaj yej, cov txiv tshiab,
Noj su: mashed noj zaub paj kua zaub, rye hmoov biscuits, tshuaj yej nrog mis nyuj,
Khoom txom ncauj: ncu cutlets, zaub ntug hauv paus tshiab nyias nrog cov qij,
Noj hmo: zaub xam lav ntawm nceb, dos thiab zaub txhwb qaib, yogurt.

Noj tshais: cheese ncuav, ci hauv qhov cub,
Noj su: nceb kua zaub nrog nqaij, tshuaj ntsuab tshuaj ntsuab,
Khoom txom ncauj: nqaij stew nrog qos yaj ywm,
Noj hmo: zaub xam lav ntawm cucumbers, radishes thiab tshuaj ntsuab, fermented ci mis nyuj.

Hnub Sunday

Pluas tshais: nqaij qaib pancakes nrog lws suav ntses, txiv hmab txiv ntoo,
Noj su: pob ntseg nrog meatballs, compote,
Khoom txom ncauj: zaub goulash,
Noj hmo: liab qhwv zaub xam lav nrog txiv ntoo thiab qaub cream.

Txhawm rau kom tsis txhob noj ntau dhau ntawm 9 lub rooj noj mov, nws zoo dua rau kev tso tseg kev siv thawj thiab thib ob tais ntawm ib pluas noj. Piv txwv li, noj su ib hnub tau faib ua ob pluas noj: su thiab yav tsaus ntuj. Qhov no tso cai rau koj kom tsis txhob thauj cov txiav thiab tsis hnov tshaib plab thoob plaws ib hnub.

Qab Qhia Ua Zaub Mov Noj

Muaj ntau cov khoom noj qab qab uas muaj peev xwm npaj tau rau 9 lub rooj noj mov yam tsis tau siv cov zaub mov carbohydrates yooj yim. Ua ntej tshaj plaws, cov ntawv qhia zaub mov yuav tsum muaj cov zaub mov muaj protein (nqaij, ntses, nceb thiab tsev cheese), nrog rau cov nqaij xyaw thiab zaub ntxiv.

Ntses pickle

Rau pickle, 200 g ntawm ntses fillet, peb mus rau plaub qos yaj ywm me me, 30 gram ntawm cov hlaws barley, pickles, carrots, dos parsley, butter yog qhov yuav tsum tau ua.

Ua ntej tshaj, npaj ntses ntses: rhaub fillet hauv cov dej qab ntsev rau 20 feeb. Tom qab ntawd ntxiv cov kua qos yaj ywm, ntxhua khaub noom, ntxig lo rau cov kua txiv, thiab tom qab 10 feeb - dos tws thiab carrots, thiab tawm mus ua noj rau lwm 10 feeb. Ua ntej pab, pickle yog lub caij nrog roj thiab nqaij qaib.

Squid Kua zaub

Cov khoom xyaw tsim nyog: squid - 400 gr, qos yaj ywm - 0.5 kg, dos, carrots, zaub txhwb qaib hauv paus, butter.

Squids yuav tsum tau muab rhaub hauv dej ntsev, rub tawm ntawm cov kua zaub thiab txiav mus rau hauv ib daim hlab. Tom ntej no, txho squid, qos yaj ywm, tws carrots yog ntxiv rau cov kua. Hauv cov roj zaub, dos cov hauv paus zaub txhwb qaib, uas yog lub caij nrog kua zaub 5 feeb ua ntej thaum ua noj ua haus. Squid kua zaub ua haujlwm nrog parsley thiab dill.

Borsch nrog prunes thiab nceb

Rau kev npaj borscht, cov khoom xyaw hauv qab no yuav tsum muaj: 2 qos yaj ywm, 3 nruab nrab champignons, beets me me, ib rab diav txiv lws suav, dos me me, prunes (4 pcs.), 2 diav kua qaub, roj zaub, tshuaj ntsuab.

Tsuav qos yaj ywm, quav nyab-qhuav prunes thiab nceb raug pov rau hauv cov dej npau. Thaum lub borsch tau rhaub dua li cov cua sov qis, koj yuav tsum refuel: sauté lub hauv paus dos, carrots thiab beets hauv cov roj zaub. Tom ntej no, ntxiv kev hnav khaub ncaws, txiv lws suav rau borsch thiab ua noj rau lwm 5 feeb.

Borsch hauv cov phaj caij nrog qaub cream thiab nphoo nrog tshuaj ntsuab.

Nqaij qaib txiav nrog txiv apples

Cov khoom xyaw tsim nyog: 100 g ntawm minced qaib, ib tablespoon ntawm finely grated txiv apples, ib me nyuam diav ntawm rye crackers, zaub roj rau kib, cov txuj lom (kua txob liab, paprika, nutmeg).

Minced nqaij yog tov nrog txiv apples, breadcrumbs thiab txuj lom, salted. Tom ntej no, ua cov patties me me thiab kib hauv cov kib kub ntawm ob sab hauv 1 feeb. Tom qab ntawd cov cutlets raug muab tso rau hauv lub lauj kaub, nchuav dej lossis kua txiv rau ntawm peb thiab simmer hauv qab lub hau ntawm qhov kub tsawg rau 15 feeb.

Txhawm rau npaj cov khoom noj zucchini rau kev noj haus ntshav qab zib, koj yuav tsum tau 2 me zucchini, 200 grams minced nqaij, dos, carrots (2 pcs.), Zaub txhwb qaib, 30 grams qaub cream, kua txob, ntsev.

Nyob rau hauv ib lub lauj kaub frying Fry dos thiab carrots, thiab tom qab ntawd ntxiv minced nqaij, ntsev thiab simmer rau 10 feeb on tsawg tshav kub.

Zucchini yog ntxuav, txiav rau hauv cov voj voog txog 3 centimeters siab thiab tseem ceeb yog muab tshem tawm. Ntawm daim ntawv ci nrog pob ntawv ci, kis zucchini, thiab hauv nruab nrab muab cov khoom cuav tso. Zucchini yog nchuav nrog qaub cream ntses thiab ci rau 25 feeb ntawm qhov kub txog 200 degrees. Npaj txhij zucchini sprinkled nrog tshuaj ntsuab.

Txawm hais tias kev noj zaub mov noj lub rooj 9 txwv tsis pub siv cov qab zib, koj tuaj yeem npaj ntau cov khoom qab zib uas siv cov khoom qab zib: cov tsev me ntawm cov taum pauv, ncuav pastries los ntawm oat, pob kws, nplej thiab hmoov nplej tag nrho, thiab lwm yam. Tsis tas li ntawd, nyob rau hauv daim ntawv qhia zaub mov noj zaub mov 9, koj tuaj yeem nkag mus rau ci rye hmoov 2-3 zaug ib lub lim tiam (pancakes, pancakes, gingerbread cookies).

Khoom Noj Oatmeal Ncuav Qab Zib nrog Berries

Cov khoom xyaw rau cov ncuav qab zib: oatmeal - 100 g, 2 lub qe qe thiab qe, cov hmoov ci, 150 grams kefir, stevia (hauv cov hmoov, kua lossis cov ntsiav tshuaj), 80 grams ntawm cov txiv ntoo (blueberries, currants, txiv ntoo qab zib - kom xaiv los ntawm).

Npaj kev ntsuas: qe khob nrog kefir, ntxiv stevia (mus saj), ib feem peb ntawm pob ntawm cov hmoov ci, oatmeal thiab sib tov txhua yam.

Npog cov pwm (20 centimeters nyob rau hauv lub cheeb) nrog ci daim ntawv, nteg cov berries thiab ncuav lub khob noom cookie. Ci hauv qhov cub ntawm qhov kub ntawm 200 degrees rau 20-25 feeb.

Stevia Khov

Yuav ua rau cov dej qab zib, khov cov txiv ntoo (80 grams), kua mis nyeem qaub tsis muaj cov khoom ntxiv (150 grams), stevia kom saj yuav tsum muaj.

Sib tov cov txiv hmab txiv ntoo thiab stevia nrog yogurt, yeej nrog ib txhais tes rab, ncuav rau hauv cov pwm thiab qhov chaw tso rau hauv lub freezer rau 4 teev.

Rye hmoov gingerbread khaub noom

Cov khoom xyaw rau ci: rye hmoov (ib khob), butter (ib feem peb ntawm pob), qe, lub nkoj tshuaj yej ntawm cocoa hmoov, cov txuj lom hauv av (cinnamon, coriander, qhiav) ib nrab ib me nyuam diav, qab zib rau saj, ci hmoov rau ua khob noom cookie.

Kev npaj: qhuav lub butter nyob rau hauv dej da dej, ntxiv qe, txuj lom, cocoa, sweetener thiab sib tov txhua yam. Cais, rye hmoov yog tov nrog sweetener, ntxiv rau kua thiab knead tsis dhau nruj mov paj.

Cov pob ntawm khob noom cookie, tsim los ntawm txhais tes, tau kis rau ntawm parchment ntawv thiab ci hauv qhov cub rau 15 feeb. Kev saib xyuas yuav tsum tau ua kom tsis txhob ntim cov khaub noom gingerbread.

Zauv No. 9 rau cov ntshav qab zib hom 2

Kab mob Endocrine tshwm sim los ntawm kev cuam tshuam ntawm metabolism, tiv thaiv kab mob ntawm tes mus rau
insulin thiab nrog kev tswj tsis tau nce ntxiv ntawm ntshav qab zib. Ntawm cov ntshav qab zib, tus txiav ua ke tau yuam kom tas li tsim kho cov tshuaj hormones uas nqus cov piam thaj. Thaum cov kab mob beta tuaj yeem tsim tawm nws, cov piam thaj hauv qab tswj tau. Yog tias lawv tsis tiv nrog lub luag haujlwm, qhov kev tsuam ntxiv nce. Ua haujlwm dhau sijhawm, qhov no ua rau kev puas tsuaj ntawm phab ntsa ntawm cov hlab ntsha thiab kev txhim kho ntawm cov kabmob muaj kabmob loj.

Yuav kom kho qhov kev nqus ntawm cov zaub mov carbohydrates, cov zaub mov tshwj xeeb tau sau tseg rau cov neeg mob. Tus yuam sij rau kev kho mob ntshav qab zib yog kev noj zaub mov nrog cov rog thiab rog kom tsawg. Yog tias txhua yam xwm txheej tau raws li, cov ntsuas ntsuas tau txav mus rau 5.5 mmol / l thiab cov metabolism ntxiv rov qab.

Cov hauv paus ntsiab lus ntawm khoom noj khoom haus rau cov neeg mob uas muaj ntshav qab zib hom 2

Endocrinologist suav sau cov khoom noj khoom haus ua kom zoo cov zaub mov tsis zoo rau tus lej 9 los ntawm cov khoom muaj txiaj ntsig uas tsis ua rau cov tshuaj insulin tso tawm. Los ntawm cov ntawv qhia zaub mov, cov khoom lag luam nrog GI saum toj 50 chav nyob uas tau tawg sai thiab ua rau kom cov hmoov av ntau ntxiv yog tshem tawm. Cov neeg mob tau qhia cov zaub mov mus txog 6 zaug hauv ib hnub ntawm 200 g. Khoom noj yog stewed, ua noj, ci, ua noj.

Txhua hnub calorific tus nqi yog xam raws li qhov kev xav tau ntawm lub zog, nyob rau nruab nrab, tsis pub tshaj 2200 kcal. Tus neeg mob ntshav qab zib tsawg dua los txo nws txoj kev ntsuas cov calories kom txhua hnub 20%. Haus dej kom huv nyob thoob plaws ib hnub.

Dab tsi tuaj yeem thiab noj tsis tau

Txhawm rau muab lub cev nrog cov vitamins thiab minerals, ntau yam zaub mov muaj nrog kev noj haus, tab sis uas tsis ua rau muaj kev cuam tshuam hauv insulin. Txhua tus neeg mob ntshav qab zib paub qhov zaub mov twg pov tseg.

Daim ntawv teev cov khoom txwv:

cov khoom noj ua kua: cawv, npias, dej qab zib, zaub - beets, carrots, cov khoom noj muaj rog, rog nqaij qaib, ntses, cov nqaij hauv cov nqaij thiab haus, nplua nuj nqaij, plab, curd cheese, mayonnaise, kua ntsw. khoom noj qab zib, khoom noj ceev.

Cov Khoom Noj rau Cov Khoom Noj:

cov khoom noj mis nyuj uas muaj cov rog nyob hauv thaj tsam li 2.5%, taub dag, tswb txob, qos yaj ywm - tsis pub ntau tshaj 2 zaug hauv ib lub lis piam, zaub mov noj, nplej zom ntawm ntau yam nyuaj. asparagus, zaub qhwv, txiv lws suav, dib, zaub ntsuab, nqaij ntshiv, nceb, avocados, mov ci thoob tagnrho.

Los ntawm cov qab los noj mov, nqaij ntses nyoo, zaub mov caviar, ntses jellied, nqaij ntses jelly tau tso cai. Unsalted cheese tsis muaj ntau tshaj 3% carbohydrates, yog li nws tseem muaj nyob hauv cov zaub mov ntawm cov ntshav qab zib.

Los ntawm cov dej qab zib koj tuaj yeem: teas, kas fes, zaub smoothies lossis kua txiv, txiv hmab txiv ntoo haus kua txiv, compotes. Hloov chaw qab zib, poov tshuaj acesulfame, aspartame, sorbitol, xylitol siv.

Cov roj zaub, melted butter hauv qhov ntau thiab tsawg yog qhov tsim nyog ua noj.

Puas yog nws ua tau noj txiv hmab txiv ntoo thiab berries

Nws tau siv los ua cov txiv hmab txiv ntoo yuav tsum tau cais tawm ntawm kev noj haus cov ntshav qab zib vim lawv cov ntsiab lus fructose. Niaj hnub no, cov kws kho mob hais rov qab. Kev noj ປານ ກາງ ntawm cov txiv hmab txiv ntoo qab zib thiab qab zib yog qhov txiaj ntsig heev. Txawm li cas los xij, qee hom tsiaj nrog qhov siab GI raug txwv. Nov yog:

txiv hmab, hnub tim, apricots, figs, txiv tsawb, dib liab, txiv ntoo qab zib.

Pab tau rau cov ntshav qab zib - kiwi, txiv kab ntxwv qaub, quince, tangerines, txiv apples, txiv duaj, txiv duaj. Tsis txhob mob - pineapples, papaya, lemons, txiv qaub. Los ntawm cov txiv hmab txiv ntoo, gooseberries, currants, txiv ntoo qab zib, txiv pos nphuab, blueberries tau noj. Saturate lub cev nrog cov vitamins - chokeberry, viburnum, Goji berries, hiav txwv buckthorn, rosehip infusions. Txiv hmab txiv ntoo tau noj nyob rau hauv daim ntawv ntuj lossis cov txiv hmab txiv ntoo haus tau npaj los ntawm lawv. Zuaj kua txiv tso cai tsuas yog los ntawm zaub.

Yog cereals zoo rau ntshav qab zib?

Pob Tsuas Yaj

Oats

Barley groats

barley thiab crushed pob kws

Zeb Zeb

Flaxseed porridge

Dab tsi yog cov txiaj ntsig ntawm legumes

Lentils - cov khoom noj muaj txiaj ntsig zoo ntawm amino acids, zaub protein, vitamin B, A, PP. Cov nplej yog zoo muab zom.

Taum, chickpeas, taum pauv, taum pauv, taum pauv muaj protein ntau, cog cov enzymes, vitamins P, fiber ntau thiab pectins. Lawv tshem cov ntsev ntawm cov hlau nyhav. Carbohydrates yog yooj yim siv los ntawm insulin. Qhov loj tshaj plaws yog kom tsis txhob tshaj qhov kev txwv. Txog rau mob plab, teeb meem ua haujlwm, nws yog qhov zoo dua rau tsis kam lees taum.

Cov Kev Pom Zoo Muab Raws Li Gram

Cov kua zaub yog 200 ml, nqaij -120, sab zaub 150, berries 200, tsev cheese 150, kefir thiab mis nyuj 250, tshij 50. Nws raug tso cai noj ib lub ncuav ci peb zaug hauv ib hnub, 1 lub txiv ntoo loj. Txhawm rau txaus siab rau kev tshaib kev nqhis nruab nrab ntawm pluas noj, koj tuaj yeem haus ib khob ntawm yogurt lossis yogurt nrog cov ncuav cij, noj cov txiv puv tes, 5 daim txiv av qhuav, lossis zaub xam lav nrog kua txiv roj me me.

Ntau yam

Lub Rooj Noj Mov tseem ceeb No. 9 tau txiav txim siab rau lub sijhawm luv luv los txiav txim siab rau kev zam rau cov carbohydrates thiab rau xaiv cov koob tshuaj ntawm lub qhov ncauj, thaum kev noj zaub mov tsis tswj kom lub cev qib qab zib. Tawm tsam tom qab ntawm kev sim kev noj zaub mov, qab zib yog kuaj ntawm lub plab khoob ib zaug txhua 3-5 hnub. Nrog rau qhov ib txwm ua ntawm cov ntawv sim tom qab 2-3 lub lis piam, cov zaub mov maj mam nthuav dav, ntxiv 1 XE (chav ua mov ci) txhua lub lim tiam.

Ib chav ua mov ci sib xws rau 12-15 g ntawm carbohydrates thiab muaj nyob hauv 25-30 g ntawm qhob cij, 0.5 khob ntawm buckwheat porridge, 1 kua, hauv 2 pcs. prunes. Muaj nthuav nws los ntawm 12 XE, nws yog tshuaj rau 2 lub hlis, tom qab ntawd lwm 4 XE ntxiv. Kev nthuav dav ntxiv ntawm cov khoom noj yog nqa tawm tom qab 1 xyoos. Lub rooj kuj tseem qhia rau kev siv tas mus li. ntshav qab zib hom 2 me me mus rau mob nyhav rau cov neeg mob uas lub cev hnyav.

Kev Noj Haus 9A pom zoo rau cov mob ntshav qab zib mus txog qib uas tsis muaj cov tshuaj insulin-tiv thaiv ntshav qab zib, tab sis nrog rog dhau hauv cov neeg mob.

Kem No. 9B Nws yog qhia rau cov neeg mob uas muaj ntshav qab zib insulin ntau dua, thiab nws txawv ntawm cov dhau los hauv cov ntsiab lus uas muaj cov khoom noj (carbohydrate) ntau dua (400-450 g) vim siv cov ncuav, qos yaj ywm, cereals, zaub thiab txiv hmab txiv ntoo. Tus nqi ntawm cov protein thiab cov rog yog nce me ntsis. Peb tuaj yeem hais tias qhov kev noj haus zoo yog nyob rau hauv muaj pes tsawg leeg rau ib lub rooj noj mov. Nws lub zog muaj nqis yog 2700-3100 kcal. Hloov chaw qab zib, piam thaj hloov thiab qab zib 20-30 g yog siv.

Yog tias tus neeg mob qhia tshuaj insulin thaum sawv ntxov thiab yav tav su, tom qab ntawd 65-70% ntawm carbohydrates yuav tsum nyob hauv cov zaub mov no. Tom qab ua haujlwm ntawm cov tshuaj insulin, cov khoom noj yuav tsum tau noj ob zaug - tom qab 15-20 feeb thiab tom qab 2.5-3 teev, thaum cov nyhuv siab tshaj plaws ntawm insulin. Qhov no yog ua los ntawm muaj feem nrog pluas mov noj nrog cov khoom noj carbohydrate (cereals, qos yaj ywm, txiv hmab txiv ntoo, kua txiv, khob cij) rau lub tshais thib 2 thiab yav tav su cov khoom txom ncauj.

teeb tsa kev kam rau ua kom tau carbohydrates txhawm rau xaiv cov tshuaj,
muaj mob ntshav qab zib mellitus (mob me txog rau theem nrab) nrog qhov hnyav hauv cov neeg mob uas tsis tau txais tshuaj insulin.

Cov Khoom Uas Tso Cai

Kev siv cov rye, mov ci (los ntawm hmoov nplej qib 2), nrog cov ceg txog li 300 g hauv ib hnub yog muab.

Thawj cov tais diav tuaj yeem yog rau cov nqaij tsis muaj zog nqaij lossis zaub. Kev nyiam xaiv yuav tsum tau muab rau cov zaub kua zaub (borscht, zaub qhwv kua zaub), okroshka, kua zaub kua zaub, kua zaub nrog meatballs thiab cereals kuj tau tso cai. Qos yaj ywm hauv cov kua zaub tej zaum yuav muaj tsawg.

Noj zaub mov kom zoo nrog rau tag nrho cov zaub uas siv los ua nyoos lossis muab cub (ua tais diav). Qhov kev qhia tseem ceeb yog cov zaub uas muaj cov zaub mov tsis muaj rog (yog taub, zucchini, txaij, dib, zaub xas lav, zaub qhwv, taub). Qos yaj ywm raug tso cai nrog kev txwv, noj mus rau hauv tus account carbohydrate cov cai rau txhua tus neeg mob (feem ntau tsis ntau tshaj 200 g hauv txhua cov tais diav). High carbohydrate cov ntsiab lus nyob rau hauv carrots thiab beets. Los ntawm kev tso cai los ntawm tus kws kho mob, cov zaub no tseem suav nrog hauv kev noj haus.

Cov nqaij uas tsis tshua muaj roj thiab nqaij qaib pub rau. Nws yog qhov zoo dua los ua noj nqaij lauj kaub hau los yog ci rau txo cov calorie cov ntsiab lus ntawm cov zaub mov. Los ntawm ntses nws tsim nyog xaiv hom tsiaj noj: pike perch, cod, hake, pollock, pike, saffron cod. Tus nqi ntawm cereal yog txwv los ntawm cov kev cai rau txhua tus neeg mob (feem ntau 8-10 diav ib hnub) - buckwheat, barley, hlaws barley, millet thiab oatmeal, legumes raug tso cai (nyiam dua lentils). Yog tias koj noj cov nplej zom (nws yog qhov ua tau rau qee qhov tsawg thiab qee zaus), tom qab hnub no koj yuav tsum txo cov ncuav.

Cov dej qab zib hauv cov mis (muaj roj-rog tsawg kefir, yogurt) yuav tsum nyob hauv cov khoom noj txhua hnub. Cov mis nyuj thiab cov tawv tawv tawv yog ntim hauv cov qauv ntuj thiab npaj los ntawm lawv cov tais diav: mis nyuj porridge, zaub txhwb, souffle. Me cheese nrog rau cov rog cov ntsiab lus ntawm tsis pub ntau tshaj 30% yog tso cai rau hauv cov khoom me me, qaub cream ntxiv rau cov tais diav xwb. Butter thiab ntau cov roj zaub yuav tsum muab ntxiv rau cov tais diav ua tiav. Qe - ib zaug ib hnub mos-hau los yog ua omelet. Ntawm cov dej haus tso cai: kas fes nrog mis nyuj, tshuaj yej nrog ib qho sweetener, kua zaub, ib qho kua txob rosehip.

Txhua yam txiv ntoo qab zib thiab qaub ua rau tso cai (tshiab, txiv hmab txiv ntoo stewed, jelly, mousse, xylitol jam). Yog koj siv xylitol, ces tsis pub ntau tshaj 30 g tauj ib hnub, fructose tso cai rau 1 tsp. peb zaug ib hnub (ntxiv rau haus). Zib ntab rau 1 tsp. 2 zaug ib hnub. Koj tuaj yeem siv cov khoom siv confectionery (khoom qab zib, waffles, ncuav qab zib) nrog kev hloov qab zib. Tab sis qhov no, muaj ib tus cai - 1-2 khoom qab zib ob zaug hauv ib as thiv.

Zaub thiab zaub ntsuab

zucchini0,60,34,624 zaub qhwv1,80,14,727 sauerkraut1,80,14,419 pob zaub paj2,50,35,430 dib0,80,12,815 radish1,20,13,419 txiv lws suav0,60,24,220 taub dag1,30,37,728 apricots0,90,110,841 lub dib liab0,60,15,825 txiv aws0,80,511,352 pears0,40,310,942 nectarine0,90,211,848 txiv duaj0,90,111,346 plums0,80,39,642 txiv apples0,40,49,847 lingonberry0,70,59,643 blackberry2,00,06,431 txiv pos nphuab0,80,58,346 currant1,00,47,543

Uas thiab cereals

buckwheat groats (ntsiav)12,63,362,1313 oatmeal12,36,159,5342 pob kws8,31,275,0337 pearl barley9,31,173,7320 millet groats11,53,369,3348 barley groats10,41,366,3324

Bakery khoom

rye qhob cij6,61,234,2165 cov mov ci7,51,345,2227 tus kws kho mob lub khob cij8,22,646,3242 cov mov ci tag nrho10,12,357,1295

Khoom noj siv mis

mis nyuj3,23,64,864 kefir3,42,04,751 qaub cream 15% (tsis muaj rog)2,615,03,0158 kua mis nyeem qaub2,92,54,153 tshuaj acidophilus2,83,23,857 kua mis nyeem qaub4,32,06,260

Nqaij khoom

nqaij nyuj18,919,40,0187 nqaij nyuj nplaig13,612,10,0163 nqaij menyuam nyuj19,71,20,090 lub luav21,08,00,0156 ib tug qaib16,014,00,0190 qaib keej19,20,70,084 nqaij qaib qe12,710,90,7157

Roj thiab cov rog

butter0,582,50,8748 pob kws roj0,099,90,0899 txiv roj roj0,099,80,0898 paj noob hlis roj0,099,90,0899 ghee0,299,00,0892

Mos haus

ntxhia dej0,00,00,0- kas fes0,20,00,32 npliag0,10,02,811 dub tshuaj yej tsis muaj qab zib0,10,00,0-

Cov kua txiv thiab compotes

zaub ntug hauv paus kua txiv1,10,16,428 plum kua txiv0,80,09,639 kua txiv lws suav1,10,23,821 cov kua txiv taub dag0,00,09,038 kua txiv rosehip0,10,017,670 kua kua txiv0,40,49,842

* cov ntaub ntawv yog ib 100 g ntawm cov khoom

Tag nrho lossis ib nrab cov khoom lag luam

Raug cais tawm ntawm cov khoom noj: ncuav pastries, khoom qab zib qab zib thiab dej qab zib, curd thiab qab zib curd cheese, mov, semolina thiab nplej zom. Tsis pub mis kua zaub nrog cov khoom no.

Koj tuaj yeem siv cov kua txiv qab qab zib, khaws cia thiab jams (tshwj tsis yog cov kev npaj no ntawm xylitol), txiv qaub rau qab zib.

Nws yog qhov zoo dua rau kev tsis kam ua cov khoom kib, noj zaub mov ntsim thiab qab ntsev, ntsim kua ntses.

Nws raug nquahu kom tsis txhob siv cov zaub mov kaus poom (ntses thiab nqaij).

Cov roj bouillons thiab cov rog ua haujlwm, cov nqaij uas haus luam yeeb, hnyuv ntxwm, cov roj ntses thiab cov qab zib.

Muaj tsawg tsawg tus pub daim siab, lub nkaub qe, zib ntab.

Xov Xwm Kho Cov Khoom Noj Noj Haus Naj Npawb 9 (Noj)

Daim ntawv qhia zaub mov noj zaub mov noj rau kab mob ntshav qab zib 9 yuav tsum muaj 5-6 pluas noj nyob rau ib hnub, nyob rau hauv qhov yuav tsum muab cov zaub mov carbohydrates zoo li cas. Rau txhua tus neeg mob, tus nqi ntawm cov carbohydrates thiab cov khoom lag luam tau teev tseg los ntawm kws kho mob thiab lawv suav txhua hnub yog qhov tseem ceeb.

Kev ntsuas cov khoom tsim rau txhua hnub yuav zoo li no:

butter 20 g, zaub roj 30 g,
nqaij thiab ntses 100-130 g txhua,
tsev cheese 200 g
mis nyuj thiab khoom noj siv mis - txog li 400 ml,
qaub cream 20 g
oat groats (buckwheat) 50 g,
zaub txog 800 g (txiv lws suav 20 g, carrots 75 g, zucchini 250 g, zaub qhwv 250 g, qos qos 200 g),
txiv hmab txiv ntoo 300 g (feem ntau yog txiv apples 200 g, txiv kab ntxwv qaub 100 g),
rye cij ntawm 100 mus rau 200 g.

Cov ntawv qhia zaub mov rau txhua hnub ntawm Lub Cev Noj Mov.Qhov 9 lub rooj yuav tsum kho kom zoo rau koj tus kheej, noj mus rau hauv tus account qhov ntau ntawm cov carbohydrates tso cai los ntawm koj tus kws kho mob thiab cov ntsiab lus ntawm calorie txhua hnub. Cov hauv qab no yog cov qauv ntawv qhia zaub mov rau lub lim tiam raws li cov lus pom zoo lees paub ntawm kev noj haus kho mob.

Thaum sau cov ntawv qhia zaub mov rau koj tus kheej rau ib lub lim tiam, sim ua kom muaj ntau yam sib txawv, siv cov khoom qab zib tso cai, uas tuaj yeem muab ntxiv rau dej haus thiab tais diav (khaub noom, jellies) thiab siv cov khoom noj txiv hmab txiv ntoo ntau dua, yog li cov khoom noj yuav zam tau yooj yim.

Lub caij ntuj sov kua zaub kua zaub

Broth, zaub roj, dos, carrots, zaub qhwv (zaub paj thiab zaub cob pob), qos yaj ywm, taum ntsuab, zaub ntsuab.

Poob lub qos yaj ywm rau hauv lub broth, tom qab 10 feeb ntxiv cov zaub qhwv thiab tws ntsuab taum rau nws. Ntxiv cov dos thiab tws carrots hauv lub lauj kaub nrog butter. Xa cov sauté rau cov zaub thiab ua kom txog thaum siav. Thaum pab, sprinkle nrog tshuaj ntsuab.

Nqaij Li Cov Nqaij Zaub Nqaij

Cov zaub kua zaub, butter, nqaij nyuj, carrots, dos, zaub qhwv (cov pob paj ntsuab), nqaij qaib protein, zaub ntsuab.

Ua kom nqaij nyuj los ntawm nqaij nyug, ntxiv cov dos, dill, nqaij qaib protein, ntsev thiab kua txob rau nws. Cov duab ua kua nqaij. Nyob rau hauv lub broth muab carrots, zaub qhwv, dos sautéed nyob rau hauv cov roj zaub, thiab thaum twg lub rwj, hau kom tsawg ntawm cov nqaij rau hauv nws. Ua noj kom txog thaum cov nqaij pob kws npaj txhij, ua haujlwm nrog zaub ntsuab.

Veal cutlets chav

Veal, mis nyuj, dos, butter.

Dhau cov nqaij thiab dos los ntawm cov nqaij grinder. Ncuav nyob rau hauv cov mis nyuj thiab melted butter, ntsev. Txhawm rau muab cov xim zoo nkauj, koj tuaj yeem ntxiv cov carrots grated. Tso cov cutlets rau ntawm kab sib chaws ntawm ob lub rhaub dej. Ua noj rau 15-20 feeb. Pab nrog stewed zaub.

Cov ntawv qhia zaub mov rau lub lim tiam

Muaj cov ntawv qhia ua piv txwv rau ib lim tiam yog yooj yim dua los tswj cov khoom noj kom ntau. Txoj hauv kev no tso cai rau koj txuag lub sijhawm thiab npaj kom raug. Hauv qab no yog ib qho kev xaiv zaub mov zoo rau hom ntshav qab zib 2 rau ib lub lim tiam. Cov ntawv qhia zaub mov yog kwv yees, nws yuav tsum pom zoo nrog tus kws kho qhov muag thiab hloov kho, nyob ntawm cov yam ntxwv ntawm chav kawm ntawm tus kab mob thiab muaj cov kab mob sib kis. Thaum xaiv cov tais diav, nws yog ib qho tseem ceeb uas yuav tsum coj mus rau hauv lawv tus kheej cov khoom noj hauv calorie thiab tshuaj lom neeg (sib piv ntawm cov protein, cov rog thiab carbohydrates).

pluas tshais: cov nqaij npuas uas muaj roj tsawg, buckwheat porridge tsis muaj roj, tsis muaj zog dub lossis ntsuab ces,
noj su: tshiab los sis ci kua,
noj su: nqaij qaib broth, stewed zaub qhwv, hau qaib ntxhw fillet, cov txiv hmab txiv ntoo qhuav tsis muaj qab zib,
khoom noj txom ncauj tom qab: khoom noj curd casserole,
noj hmo: nqaij luav nqaij xyaw nqaij, khaub noom, tshuaj yej,
cov khoom noj txom ncauj qeeb qeeb: ib khob ntawm tsis muaj rog-kefir.

noj tshais: zucchini fritters, oatmeal, zaub ntug hauv paus nyias nrog zaub qhwv, txiv qaub tsis muaj qab zib,
noj su: ib khob kua txiv lws suav, 1 lub qe qaib,
noj su: kua zaub nrog meatballs, beetroot zaub xam lav nrog txiv ntoo thiab qej, nqaij qaib hau, kua txiv tsis muaj qab zib,
khoom noj txom ncauj yav tav su: walnuts, khob iav uas tsis qab zib,
noj hmo: ci pike perch, ci zaub, ntsuab tshuaj yej,
cov khoom noj txom ncauj qis: ib khob ntawm fermented ci mis nyuj.

noj tshais: nthee qe, zaub xam lav, tshuaj yej,
tshais thib ob: cov rog uas tsis muaj rog,
noj su: zaub kua zaub, nqaij qaib ntxhw hau, zaub ntsuab zaub caij ntuj,
khoom noj txom ncauj rau yav tsaus ntuj: xua ទំពាំងបាយជូរ, khob cij uas qab zib,
noj hmo: steamed nqaij qaib meatballs, stewed cabbage, dub tshuaj yej,
cov khoom txom ncauj lig: lub khob ntawm tsis yog mis tsis yog ntuj yog tsis ntxiv rau ntxiv.

pluas tshais: cov nqaij nyuj uas muaj roj tsawg, nplej txhuv ua si,
su: tangerine, lub khob ntawm rosehip broth,
noj su: zaub thiab nqaij qaib kua zaub puree, compote, radish thiab zaub ntug hauv paus nyias,
khoom noj txom ncauj rau yav tav su: tsev cheese cheese tshuab raj,
noj hmo: hau pollock, grilled zaub, tshuaj yej,
cov khoom noj txom ncauj tsawg: 200 ml roj tsis pub kefir.

noj tshais: buckwheat porridge, khob ntawm kefir,
noj su: Kua,
noj su: nqaij qaib kua zaub nrog kua txob, tshuaj yej,
khoom txom ncauj yav tav su: nqaij qaib qe,
noj hmo: ci nqaij qaib, ua noj zaub,
cov khoom noj txom ncauj qis: ib khob ntawm fermented ci mis nyuj.

noj tshais: taub dag casserole, unsweetened tshuaj yej,
noj su: ib khob ntawm kefir,
pluas su: zaub ntug hauv paus, zaub paj thiab kua zaub qos, ua nqaij nyuj ci, txiav txiv ntoo,
txom ncauj yav tav su: kua thiab pear,
noj hmo: nqaij ntses nyoos, nqaij fws, tshuaj yej,
cov khoom noj txom ncauj tsawg: 200 ml ntawm ayran.

pluas tshais: cov nqaij npuas muaj roj cheese, buckwheat porridge, tshuaj yej,
noj su: ib nrab ntawm txiv tsawb,
noj su: zaub kua zaub, nqaij qaib hau, hau thiab lws suav nyias, suav tshuaj,
txom ncauj yav tav su: hau qe,
noj hmo: steamed hake, porridge, ntsuab tshuaj yej,
cov khoom noj txom ncauj tsawg kawg: ib khob ntawm tsawg-rog kefir.

Cov ntsiab cai ntawm kev noj haus No. 9

Kev noj haus 9 rau ntshav qab zib yog qhov tseem ceeb ntawm kev kho mob. Yog tsis muaj nws, kev noj tshuaj pab ua rau tsis muaj txiaj ntsig, txij li qab zib yuav sawv txhua lub sijhawm. Nws cov ntsiab cai:

txo nyob rau hauv carbohydrate load,
tsis kam lees cov rog, hnyav thiab kib,
lub zog ntawm cov zaub thiab tej txiv hmab txiv ntoo rau cov zaub mov,
cov zaub mov fractional hauv feem me me li 1 zaug hauv 3 teev,
txiav kev haus cawv thiab haus luam yeeb,
kom txaus cov protein ntau
rog txwv.

Ua raws li kev noj haus rau hom ntshav qab zib hom 2 xav tau tas li. Yog hais tias tus neeg mob xav kom zam dhau qhov mob hnyav ntawm tus kab mob, nws tsis tuaj yeem ua rau qee zaum ua txhaum nws.

Qos zrazy

Nqaij nyuj, qos yaj ywm, ntsev, dos, zaub roj, zaub ntsuab.

Hla cov nqaij siav thiab sauteed cov dos los ntawm cov nqaij grinder. RUB hau qos yaj ywm, ntxiv ntsev. Tsim cov voj voog los ntawm cov qos loj thiab muab cov minced nqaij rau hauv nruab nrab, pwm cov npas, nphoo nrog cheese. Boil nyob rau hauv lub zog da dej, koj muaj peev xwm ci.

Tsev cheese casserole nrog taub dag

Taub dag, cream, tsev me cheese, qe, vanillin kom saj, xylitol.

Tsuav lub taub dag. Muab tsev cheese, qab zib, qe thiab xylitol nrog tus tov nrog. Qhia cov taub dag rau hauv curd loj. Tso cov nqaij loj rau hauv ib qho zaub mov ci los ntawm ci, ci rau li 30 feeb ntawm 180 ° C.

Kev noj haus 9 thaum cev xeeb tub thiab lactation

Ntshav qab zib mellitus tuaj yeem muaj daim ntawv latent thaum lub sijhawm cev xeeb tub thawj zaug tshwm sim. Nws yog qhov tseeb mob ntshav qab zib mellitusCov. Yuav tau sau tseg mob ntshav qab zib gestationaluas tau tshwm sim thaum cev xeeb tub vim muaj qhov txo qis ntawm cov nqaij mos rhiab rau insulin. Tom qab xa khoom, muaj qhov ntxim nyiam ntawm normalizing carbohydrate metabolism. Txawm li cas los xij, muaj kev pheej hmoo ntawm kev tsim muaj ntshav qab zib yav tom ntej.

Cov piam thaj siab yuav ua teeb meem rau leej niam thiab tus menyuam: muaj kev pheej hmoo nchuav menyuam, pyelonephritis, cov teebmeem ntawm pob txha ntses thiab muaj kev phom sij thaum yug menyuam. Yog li, nws yog ib qho tseem ceeb heev rau cov poj niam cev xeeb tub los tswj xyuas lawv cov piam thaj kom tsis tu ncua thiab, yog tias lawv nce ntxiv, ua raws li cov lus qhia noj haus.

Cov “carbohydrates” yooj yim, uas ua rau cov ntshav qab zib nce siab, raug tshem tawm hauv kev noj zaub mov kom tsawg, thiab cov khoom noj carbohydrates tsawg tsawg. Tsis txhob noj qab zib, dej qab zib, khob cij dawb, txiv quav ntswv nyoos, txiv tsawb, dej qab zib, thiab txiv hmab txiv ntoo qhuav. Noj cov khoom noj uas muaj cov tshuaj fiber, uas ua rau kom cov ntshav qabzib ntws hauv cov ntshav. Nws cov peev txheej yog zaub thiab txiv hmab txiv ntoo tsis qab zib.
Cov nplej zom thiab qos yaj ywm yuav tsum tau nyob hauv me me.
Nws raug nquahu kom noj txhua ob teev. Yuav tsum muaj peb pluas noj tseem ceeb thiab ob qho ntxiv. Tom qab noj hmo, koj tuaj yeem haus ib nrab khob ntawm kefir lossis noj ib nrab kua.
Thaum nruab hnub, tas li ntsuas cov theem ntawm cov piam thaj tom qab noj mov (rau qhov no koj yuav tsum tau yuav ib cov kua nplaum).
Tsis suav cov khoom noj muaj roj thiab kib, cov zaub mov tseem ceeb. Nws raug nquahu kom tsis txhob nqos nqaij thiab noj nqaij.
Tsis txhob txo cov kua dej kom tsawg.
Rauv lossis muab cub los siv roj zaub yog qhov ntau dua.

Ua raws li cov lus pom no yog tsim nyog tom qab cev xeeb tubtsawg kawg ob lub hlis, tom qab kev soj ntsuam ntshav qab zib thiab tus kws kho mob sab laj.

Pros thiab cons

Pov thawj	Cons
Nqis, tsis tas yuav muaj kev txawj ua zaub mov noj. Nws normalizes carbohydrate thiab rog metabolism, pab txo qhov hnyav thiab ntshav qab zib.	Nws yog qhov nyuaj rau qee cov neeg mob zam lub siab noj khoom noj khoom haus nrog kev txwv ntawm kev ua kom tau cov carbohydrates yooj yim.

Cov lus taw qhia thiab tshwm sim

Qhov kev noj haus tshuaj no cuam tshuam nrog rau cov zaub mov sib txawv, uas ua raws li cov zaub mov uas muaj glycemic index tsawg, uas pab ua kom cov ntshav qab zib tau txais txiaj ntsig zoo. Ntawm kev pom zoo ntawm kws kho mob, kev noj haus tuaj yeem nthuav dav. Coob tus neeg mob ntsuas tau cov txiaj ntsig ntawm kev noj zaub mov zoo noj.

«… Kuv tau muaj mob ntshav qab zib tau ntau xyoo. Kuv tuaj yeem lees tias ua ntej kuv tsis tau xa qhov tseem ceeb rau kev noj zaub mov, thiab muaj kev ntxig ntse hauv qab zib, vim tias cov teeb meem tshwm sim - tsis pom kev zoo. Tam sim no kuv tuaj yeem hais tias kev noj haus kom ntshav qab zib yog qhov tsim nyog. Tau ntau xyoo kuv tau khaws cov piam thaj hauv cov txheej txheem uas tsim nyog rau cov mob ntshav qab zib. Khoom noj khoom haus kuj tseem pab kom tsis txhob muaj qhov hnyav, uas yog qhov tseem ceeb nrog lub hnub nyoog.»,
«... Lawv tau noj cov zaub mov zoo li no thaum cev xeeb tub thaum lawv ntsuas tus mob ntshav qab zib hauv lub cev. Kuv pom nws nruj me ntsis, vim kuv ntshai rau tus menyuam thiab muaj teeb meem hauv kev yug menyuam. Kuv tseem saib xyuas qib qib qab zib - tom qab txhua pluas noj Kuv ntsuas nws. Tom qab yug los, ntshav qab zib tau dhau mus. Rov qab tso ntau zaus pub ntshav thiab zis. Nws yog zoo»,
«... Kuv txom nyem los ntawm cov ntshav qab zib, yog li no yog kuv cov zaub mov tseem ceeb. Rov qab pom dua ib zaug zuj zus ntawm qhov mob, yog tias nws tso cai rau nws tus kheej "kev ywj pheej" hauv kev noj haus - tam sim ntawd cov suab thaj nce. Tam sim no kuv noj tshuaj, thiab kuv raug tso cai rau nce nqi ntawm porridge thiab qhob cij, txawm tias ib tug bun tuaj yeem noj ib zaug ib as thiv».

Broccoli Nqaij Ciav Kua Zaub nrog Zaub Ca

Txhawm rau npaj cov kua zaub, koj thawj zaug yuav tsum rhaub lub kua zaub, hloov cov dej thaum ua noj tsawg kawg ob zaug. Vim tias qhov no, roj thiab txhua yam tsis txaus siab, uas yog qhov kev xav tau hauv kev lag luam nqaij qaib hauv kev lag luam, yuav tsis nkag mus rau tus neeg mob lub cev tsis muaj zog. Raws li cov cai ntawm lub rooj 9 rau cov ntshav qab zib mellitus, nws tsis yooj yim sua kom thauj cov txiav ua ke nrog rog dhau. Tom qab lub pob tshab tshab tau npaj tiav, koj tuaj yeem pib ua kua zaub nws tus kheej:

Me carrots thiab nruab nrab dos yuav tsum tau muab tws thiab kib kom txog thaum Golden xim av hauv butter. Qhov no yuav muab cov kua zaub kom muaj qhov ci dua thiab tsw qab.
Fried zaub yuav tsum tau muab tso rau hauv lub lauj kaub nrog phab ntsa tuab thiab ncuav nqaij qaib Tshuag. Ua noj rau 15 feeb dua tsawg cua sov.
Nyob rau hauv lub broth, ntxiv cauliflower thiab broccoli, txiav rau hauv inflorescences. Qhov feem ntawm cov khoom xyaw yuav txawv, raws li qhov saj nyiam. Yog tias xav tau, koj tuaj yeem ntxiv 1-2 me me qos yaj ywm txiav rau hauv qhov cub hauv cov kua zaub (tab sis cov nyiaj no yuav tsum tsis txhob tshaj vim cov ntsiab lus zoo ntawm cov zaub mov hauv cov zaub). Boil lub broth nrog zaub rau lwm 15-20 feeb.
5 feeb ua ntej ua noj, hau cov nqaij minced yog ntxiv rau lub kua zaub, ntawm qhov uas ua rau cov nqaij siav. Koj yuav tsum ntsev cov zaub mov ntawm tib theem, siv qhov me me uas muaj peev xwm ntsev. Qhov tsim nyog, nws tuaj yeem hloov nrog cov ntxhiab qhuav tshuaj ntsuab thiab txuj lom.

Nqaij Li

Txhawm rau ua nqaij meatballs koj tuaj yeem siv cov nqaij nyug, nqaij qaib, nqaij qaib ntxhw lossis luav. Nqaij npuas tsis haum rau cov laj thawj no, vim nws muaj cov rog ntau, thiab kua zaub raws nws tsis tsim nyog rau kev noj zaub mov kom muaj ntshav qab zib hom 2. Ua ntej, 0.5 kg ntawm cov nqaij yuav tsum tau ntxuav ntawm cov yeeb yaj kiab, tendons thiab grind rau qhov sib xws ntawm minced nqaij. Tom qab qhov no, npaj kua zaub:

Ntxiv 1 qe thiab 1 dos hauv qhov txhoov hauv rab rau cov nqaij minced, ntxiv ntsev me ntsis. Tsim cov pob me me (qe nqaij). Boil lawv kom txog thaum siav, hloov cov dej tom qab thawj lub sijhawm ntawm kev npau npau.
Cov nqaij pob txha yuav tsum tau muab tshem tawm, thiab hauv cov cawv ntxiv 150 g ntawm qos yaj ywm txiav rau hauv 4-6 qhov chaw thiab 1 zaub ntug hauv paus, txiav rau hauv cov kab puag ncig. Ua noj rau 30 feeb.
5 feeb ua ntej kawg ntawm kev ua noj ua haus, nqaij meatballs yuav tsum tau ntxiv rau cov kua zaub.

Ua ntej pab, zaub mov tuaj yeem ua kom zoo nkauj nrog tws dill thiab zaub txhwb qaib. Dill tua cov roj tsim thiab nrawm hauv cov txheej txheem ntawm zom cov zaub mov, thiab cov zaub txhwb qaib muaj ntau cov roj muaj txiaj ntsig, cov tshuaj tsw qab thiab cov vitamins.

Zucchini fritters

Txhawm rau kom cov pancakes nyob rau hauv cov duab, ntxiv rau zucchini, koj yuav tsum ntxiv hmoov rau lawv. Rau cov neeg mob ntshav qab zib, nws yog qhov zoo dua los siv hmoov nplej hmoov lossis hmoov nplej hmoov, tab sis ntawm qib kawm thib ob. Hauv qhov no, ntau hom kev ntxhib ntxoo sib tsoo muaj ntau dua qhov tsim nyog ua kom zoo dua cov khoom lag luam ntawm qib qib siab. Cov txheej txheem ntawm kev ua cov fritters zoo li qhov no:

1 kg ntawm zucchini yuav tsum tau muab tev thiab sib xyaw nrog 2 nqaij qaib qe thiab 200 g ntawm hmoov. Nws zoo dua tsis txhob ntsev lub khob noom cookie, txhawm rau txhim kho cov saj koj tuaj yeem ntxiv cov sib xyaw ntawm cov tshuaj ntsuab uas muaj ntxhiab tsw qab rau nws.
Fry cov pancakes hauv lub lauj kaub lossis hauv cov zaub mov qeeb nrog qhov sib ntxiv ntawm ib qho me me ntawm cov roj zaub. Tsis txhob pub hlawv thiab tsim khoom. Nws yog txaus kom maj mam xim av lub pancakes ntawm ob sab.

Ci Pikeperch

Zander muaj ntau cov omega acids, uas yog cov txiaj ntsig zoo rau cov neeg mob ntshav qab zib. Lawv txhim kho lub xeev ntawm cov hlab ntsha thiab txhawb txoj haujlwm ntawm cov leeg mob plawv. Koj tuaj yeem noj zander rau ob peb lossis hauv qhov cub nrog roj tsawg qab zib. Rau kev ua noj, nws yog qhov zoo dua los xaiv cov ntses nruab nrab lossis npaj ua ntses puv.

Huv si thiab ntxuav ntses xav tau me ntsis ntsev, kua txob thiab ncuav 2 tbsp. l 15% qaub cream. Ci nws hauv qhov cub rau 1 teev ntawm qhov kub txog 180 ° C.

Cov Khoom Noj Txhab Fw

Qhov kev txwv tsis pub muaj suab thaj yog ib qho teeb meem kev puas siab puas ntsws rau qee tus neeg mob. Koj tuaj yeem kov yeej txoj kev nqhis dej hauv koj tus kheej, qee zaum siv tsis tsuas yog muaj kev noj qab haus huv, tab sis kuj yog cov khoom qab qab qab. Ib qho ntxiv, vim los ntawm kev noj cov carbohydrates "qeeb" los ntawm zaub mov thiab zaub, kev xav noj lub qab zib raug txwv yog txo. Tus mob ntshav qab zib ua khoom qab zib tuaj yeem ua cov tais diav li no:

Tsev cheese casserole nrog txiv apples. 500 g ntawm tsev cheese yuav tsum tau kneaded nrog rab rawg thiab sib xyaw nrog yolks 2 nqaij qaib qe, 30 ml ntawm cov roj tsawg qab zib thiab 15 ml ntawm kua zib ntab. Cov protein ntxiv yuav tsum yog ua zoo ntaus thiab ua ke nrog cov txiaj ntsig. Ib qho kua yuav tsum tau muaj grated thiab ntxiv rau kua txiv nrog kua txiv. Casserole yog ci hauv 200 ° C rau ib nrab ib teev.
Cov qhua qaib ua luam yeeb. Hauv ob chav npau npau lossis ib lub lauj kaub zoo, koj yuav tsum npau dej 200 g ntawm taub dag thiab zaub ntug hauv paus. Cov zaub yuav tsum yog tws rau ib homogeneous loj thiab ntxiv rau lawv 1 qe nyoos, 2 tsp. zib ntab thiab 5 g ntawm cinnamon rau lub qhov ncauj-ntxhiab tsw qab. Qhov tshwm sim "ua khob noom cookie" yog kis rau ntawm daim ntawv ci thiab ci ntawm 200 ° C rau 20 feeb. Tom qab cov zaub mov siav, nws yuav tsum txias me ntsis.

Kuj tseem muaj cov txiv ntsej muag tshwj xeeb rau cov neeg mob ntshav qab zib. Yog tias koj tsis ua phem rau cov khoom no, koj tsuas yog tau txais txiaj ntsig nws vim muaj cov tshuaj pectin ntau hauv muaj pes tsawg leeg. Lawv normalize metabolism hauv, tso tawm cov teebmeem antioxidant thiab txawm tias tshem tawm cov hlau hnyav hauv lub cev.

Txiv kab ntxwv ci ua tau tuaj yeem hloov cov khoom noj muaj txiaj ntsig zoo thiab muaj qab zib ua rau muaj ntshav qab zib. Lawv tuaj yeem nphoo nrog cov cinnamon, ntxiv cov txiv ntoo rau lawv, thiab qee zaum txawm tias me ntsis zib ntab. Hloov chaw ntawm txiv apples, koj tuaj yeem ci pears thiab plums - cov txiv hmab txiv ntoo nrog cov kev xaiv ua noj no muaj qhov zoo sib xws qab ntxiag. Ua ntej qhia cov zaub mov qab zib (txawm tias yog hom zaub mov noj) rau hauv kev noj haus, koj yuav tsum ua tib zoo kawm lawv cov qauv thiab sab laj nrog kws kho mob. Nws tseem yuav pab tau kom tswj tau cov ntshav qab zib tom qab noj mov - qhov no yuav pab kom nkag siab txog kev tawm tsam ntawm lub cev thiab, yog tias tsim nyog, ua kom haum rau cov zaub mov kom raws sijhawm.

Dab tsi yog qhov zoo rau khoom noj txom ncauj?

Hais txog kev txaus ntshai ntawm cov khoom noj txom ncauj ntawm cov zaub mov tseem ceeb, cov tib neeg uas sib ntaus sib tua rog dhau los paub txog thawj zaug. Tab sis muaj ntshav qab zib, kev tshaib plab loj heev yog txaus ntshai rau kev noj qab haus huv vim muaj kev pheej hmoo siab ntshav qis. Yog tias koj noj zaub mov zoo nrog glycemic index qis kom ua rau koj qab los noj mov, lawv yuav tsis ua rau tib neeg muaj kev noj qab haus huv, tab sis nws yuav pab ua rau lawv ua haujlwm thiab ua haujlwm. Cov kev xaiv zoo rau khoom noj txom ncauj, muab lub rooj 9 noj mov, rau cov ntshav qab zib yog:

cov rog hauv tsev cheese tsis tshua muaj rog
carrots nyoos, hlais,
ib cov kua
txiv ntoo
txiv tsawb (tsis pub dhau 0.5 ntawm tus me nyuam hauv plab thiab tsis pub ntau tshaj 2-3 zaug hauv ib lub lis piam),
mob me, tsis tshua muaj-calorie nyuaj rau cheese,
pear
kab npauj.

Kev noj zaub mov kom zoo rau ntshav qab zib tuaj yeem pab tswj koj cov ntshav qab zib. Noj zaub mov tus naj npawb 9 yog qhov tseeb, ib hom khoom noj khoom haus zoo nrog kev txwv tsis pub muaj cov rog phem. Nws txo txoj kev pheej hmoo ntawm qhov mob hnyav ntawm tus kab mob thiab ua kom muaj kev nyab xeeb ntawm tus neeg mob. Yog tias tus mob ntshav qab zib tsis nyob nws ib leeg, nws tsis tas yuav ua zaub mov noj rau nws tus kheej thiab nws tsev neeg. Cov lus qhia rau cov khoom noj ua noj ua haus No. 9 yog cov muaj txiaj ntsig zoo rau cov neeg muaj kev noj qab haus huv, yog li lawv yuav dhau los ua lub hauv paus ntawm cov zaub mov noj.

Kev txwv tsis tshua muaj rog thiab cov khoom qab zib kom zoo ua rau muaj kev cuam tshuam ntawm lub xeev ntawm cov hlab plawv thiab lub plab zom mov. Noj zaub mov zoo rau cov ntshav qab zib hom 2 txo qhov kev pheej hmoo ntawm kev nce phaus, ua rau cov ntshav muaj roj thiab tshwm sim ntau cov ntaub so ntswg insulin tsis kam.