Vim li cas thiab yuav suav cov qhob cij faib rau cov ntshav qab zib hom 2? XE lub rooj
Kev suav noj cov zaub mov kom rog lossis “Ua Khoom Noj Kom Huv Dua (XE)” yog cov txheej txheem npaj pluas noj rau kev tswj cov ntshav qabzib.
Suav cov qhob cij pab koj ua kom paub tias koj noj zaub mov ntau npaum li cas.
Koj tus kheej tau teev ib qho kev txwv ntawm qhov ntau kawg ntawm cov carbohydrates noj, thiab, nrog kev sib npaug ntawm kev ua haujlwm ntawm lub cev thiab tshuaj, koj tuaj yeem ywj pheej tswj cov qib ntshav qabzib hauv cov ntshav hauv lub hom phiaj.
Vim li cas thiaj yuav tsum txiav txim siab?
Lub khob cij qhob cij yog cov ntsuas kev ntsuas rau kev xaiv cov khoom noj khoom noj, sib npaug li 11.5-12 grams ntawm carbohydrates.
Vim li cas xyov ncuav? Vim tias nyob hauv ib daim khob cij 10 hli tuab thiab hnyav 24 grams muaj 12 grams carbohydrates.
XE suav yog ib qho tseem ceeb hauv kev npaj zaub mov noj rau cov neeg muaj ntshav qab zib hom 2 thiab ntshav qab zib hom 1. XE carbohydrate suav cov khoom noj carbohydrate ntau ntau hauv cov zaub mov koj noj txhua hnub.
Carbohydrates yog ib cov zaub mov tseem ceeb hauv cov zaub mov thiab dej haus. Lawv muaj suab thaj, hmoov txhuv nplej siab thiab tshuaj fiber.
Cov khoom noj muaj txiaj ntsig zoo, xws li cov nplej, txiv hmab txiv ntoo, thiab zaub yog qhov tseem ceeb ntawm kev noj zaub mov zoo.vim tias lawv tuaj yeem muab ob qho tib si lub zog thiab cov khoom noj muaj txiaj ntsig xws li cov vitamins thiab minerals, ntxiv rau fiber ntau. Kev noj haus fiber ntau thiab kev noj qab haus huv muaj txiaj ntsig tuaj yeem pab tiv thaiv kom tsis txhob cem quav, txo cov roj cholesterol thiab tswj qhov hnyav.
Cov zaub mov tsis zoo rau lub cev yog feem ntau noj cov zaub mov thiab dej qab zib. Txawm hais tias cov carbohydrates tsis zoo kuj tseem tuaj yeem muab lub zog, lawv muaj cov as-ham tsis tshua zoo.
Yuav suav tus XE twg
Txhawm rau kom them nyiaj rau ib tus noj XE (lossis 12 g ntawm carbohydrates), tsawg kawg 1.5 units ntawm insulin yuav tsum tau txhaj tshuaj.
Muaj cov kem tshwj xeeb rau cov ntshav qab zib nrog cov twb tau suav tus lej ntawm XE hauv cov khoom muab. Yog tias qhov rooj tsis nyob ntawm koj txhais tes, koj tuaj yeem xam XE ntawm nws tus kheej.
Ntawm kev ntim khoom ntawm ib qho khoom lag luam nraub qaum yog tus nqi ntawm cov khoom siv tseem ceeb hauv nws cov khoom siv ib 100 grams. Txhawm rau xam XE, koj yuav tsum faib cov khoom noj ntawm carbohydrates ib 100 grams los ntawm 12, tus nqi tau yuav yog cov ntsiab lus ntawm cov khob cij ib txog 100 grams ntawm cov khoom lag luam.
Cov txheej txheem suav suav
Cov qauv muaj raws li nram no:
Ntawm no yog qhov piv txwv yooj yim:
Ib pob ntawm cov oatmeal ncuav qab zib muaj 58 grams ntawm carbohydrates. Los xam cov naj npawb ntawm cov qhob cij, faib cov naj npawb no nrog 12, 58/12 = 4.8 XE. Qhov no txhais tau tias koj yuav tsum xam qhov xav tau ntawm cov tshuaj insulin rau 4.8 XE.
Cov Kev Pab Nyiaj Txiag
Suav cov carbohydrates thiab XE yog cov tshuaj zoo rau ntau tus neeg muaj ntshav qab zib. Thaum koj kawm paub suav cov khoom noj carbohydrates, nws yuav yooj yim rau koj xaiv / nrog ntau cov khoom noj hauv koj cov phiaj xwm khoom noj khoom haus, suav nrog cov khoom sib xyaw ua ke thiab cov tais diav,- Lwm qhov zoo dua ntawm kev suav cov carbohydrate yog tias lawv muaj peev xwm muab kev tswj nruj dua ntxiv cov piam thaj nyeem / cov ntsiab lus,
- Thaum kawg, yog tias koj noj tshuaj insulin, suav XE yuav pab koj txiav txim siab seb koj yuav noj zaub mov ntau npaum li cas ib hnub twg, yam tsis dhau ntau hom phiaj.
Suav cov carbohydrates thiab XE yog cov tshuaj zoo rau ntau tus neeg muaj ntshav qab zib. Thaum koj kawm paub suav cov khoom noj carbohydrates, nws yuav yooj yim rau koj xaiv / nrog ntau cov khoom noj hauv koj cov phiaj xwm khoom noj khoom haus, suav nrog cov khoom sib xyaw ua ke thiab cov tais diav,Hom Phiaj yog hom twg
Tus nqi ntawm XE noj muaj sib txawv raws lub hnub nyoog.
Kev pom zoo muaj nuj nqis ntawm XE rau lub cev qhov hnyav yuav tsum txiav txim siab raws li lub rooj:
| Lub xeev ntawm lub cev thiab kev noj qab haus huv ntawm tus neeg mob | Tso cai tus nqi XE |
| Cov neeg mob hnyav | 27-31 |
| Cov neeg ua haujlwm nyuaj | 28-32 |
| Cov neeg mob lub cev hnyav | 19-23 |
| Cov neeg muaj mob me mus rau hnyav ua haujlwm | 18-21 |
| Cov tib neeg koom nrog kev ua hauj lwm sedentary | 15-19 |
| Cov neeg mob hnub nyoog laus dua 55 xyoos | 12-15 |
| Kev pham 1 degree | 9-10 |
| Kev pham 2 qib | 5-8 |
XE ntawm cov khoom lag luam
Carbohydrates thiab XE tshwj xeeb yog muaj peb hom - qab zib, hmoov txhuv nplej siab thiab fiber ntau. Cov khoom noj muaj nyob hauv cov nplej (mov ci, nplej zom thiab cereals), txiv hmab txiv ntoo, zaub, qoob loo hauv paus (qos yaj ywm / qos yaj ywm qab zib), npias, cawv thiab qee yam muaj zog haus, khoom qab zib thiab khoom qab zib, nyob rau hauv cov khoom siv mis nyuj feem ntau (tshwj tsis yog cheese) thiab lwm yam khoom lag luam xws li sucrose, fructose, maltose.
Noj zaub mov zoo rau cov ntshav qab zib hom 2 yuav tsum muaj cov carbohydrates ntau nyob rau hauv cov as-hamxws li nplej, txiv hmab txiv ntoo, zaub, legumes, mis nyuj thiab yogurt. Xaiv cov khoom noj muaj txiaj ntsig zoo ntawm cov vitamins, ntxhia pob zeb, fiber ntau, thiab protein yuav tsum ncaj qha rau koj cov lej hauv cov calories.
Yooj yim carbohydrates
Cov carbohydrates yooj yim (monosaccharides thiab disaccharides) tau yooj yim rhuav tshem, thiab cov piam thaj tso rau hauv cov ntshav ua rau cov ntshav qab zib ntau ntxiv.
Cov zaub mov muaj cov suab thaj yooj yim nrog rau cov lus qab zib, pob kws phoov, qee cov kua txiv hmab txiv ntoo, khoom qab zib, dej qab zib, zib ntab, mis, kua mis nyeem qaub, jams, chocolate, ncuav qab zib thiab cov khoom ua hmoov dawb.
Cov khoom noj ua kom thoob plaws
Cov carbohydrates nyuaj (oligosaccharides thiab polysaccharides) yuav tsum siv sijhawm ntev dua rau kev txiav tawm thiab ua rau cov piam thaj tso rau hauv cov ntshav. Xws li cov ntshav qabzib nce qeeb yuav muaj kev nyab xeeb rau cov neeg mob ntshav qab zib.
Qee cov khoom noj uas muaj suab thaj ntau xws li: barley, taum, xua, qhob cij xim av, mov ci liab, buckwheat, hmoov nplej pob kws, mov ci, zaub txhwb nyooj, taum nplej, nplej zom, pob kws, granola, taum pauv, qos yaj ywm, spaghetti, qhob cij nplej, cov hmoov txhuv nplej.
Cov roj metabolism cov metabolism
Thaum cov txheej txheem kev zom pib, carbohydrates tau tawg rau hauv qabzib thiab tso rau hauv cov ntshav. Cov piam thaj nyob rau hauv cov ntshav yog siv los tsim lub zog, lossis khaws cia ua glycogen hauv daim siab thiab cov leeg, lossis thaum tsis muaj lub zog xav tau, nws ua tiav thiab khaws cia hauv lub cev ua rog.
Txhua yam ntawm cov lus qhia dhau los glucose metabolism yuav tsum muaj cov tshuaj insulin. Cov neeg mob ntshav qab zib tsis tuaj yeem tsim cov insulin txaus lossis tsis nkag siab txog insulin, thiab yog li lawv yuav tsum tswj lawv cov ntshav qabzib nrog kev noj tshuaj thiab kev hloov pauv hauv lub neej.
Txhawm rau suav cov qhob cij qhiav rau cov ntshav qab zib hom 2, siv cov rooj hauv qab no nrog XE tus nqi rau qee yam zaub mov.
Khoom noj siv mis
| Khoom | Tus nqi sib npaug rau ib tus XE |
| Mis | 1 khob 250 ml |
| Kefir | 1 khob 300 ml |
| Cov tshuaj nplaum | 1 khob 200 ml |
| Ryazhenka | 1 khob 250 ml |
| Cheesecakes nyob rau hauv hmoov | 1 daim (li 65-75 gr) |
| Curd nrog raisins | 35-45 gr |
| Glazed curd cheese | 1 daim (35 grams) |
Txiv hmab txiv ntoo thiab berries
| Khoom | Tus nqi sib npaug rau ib tus XE |
| Apricots | 2 daim (li 100 gr) |
| Nruab nrab-txiv kab ntxwv | 1 daim (170 grams) |
| Grapes (loj berries) | 12-14 pieces |
| Lub taub | 1-2 daim |
| Paj Yeeb Pakham | 1 daim (200 grams) |
| Nruab nrab txiv pos nphuab | 10-12 daim |
| Txiv nkhaus taw | 1 txiv me me |
| Cov txiv kab ntxwv me yog nruab nrab | 2-3 daim |
| Kua (me me) | 1 daim (90-100 grams) |
Qos yaj ywm, cereals, txiv ntoo
| Khoom | Tus nqi sib npaug rau ib tus XE |
| Tev ci qos yaj ywm | 1 daim (60-70 gr) |
| Mashed qos yaj ywm | 1 dia |
| Qaug taum | 1 tbsp. l |
| Peas | 7 tbsp. l |
| Ceev | 60 grams |
| Cov khaub noom qhuav (muaj) | 1 tbsp |
Hmoov cov khoom
| Khoom | Tus nqi sib npaug rau ib tus XE |
| Mov dawb / dub | 1 daim 10 hli tuab |
| Nquag khob cij | 1 daim tuab. 15 hli |
| Hmoov nplej | 1 tablespoon |
| Cov nplej zom | 3 diav |
| Buckwheat porridge | 2 tbsp. l |
| Oat plaub ya ri | 2 tbsp. l |
| Paj Kws | 12 tbsp. l |
| Khoom | Tus nqi sib npaug rau ib tus XE |
| Beetroot | 1 daim (150-170 gr) |
| Carrots | txog 200 grams |
| Ua Tsuag Ntau | 200 grams |
| Taum | 3 diav (txog 40 grams) |
Hauv kev xaus
Txoj hauv kev suav cov khob cij qhob cij yuav tsum tsis yog tus qauv rau kev txiav txim siab noj ntau npaum li cas. Nws tuaj yeem raug coj los ua lub hauv paus rau kev hnyav kom tswj tau.
Txhawm rau kom cov khoom noj txhua hnub kom muaj qhov ua tau zoo thiab muaj txiaj ntsig, tus neeg mob ntshav qab zib yuav tsum txo cov khoom noj muaj roj nyob hauv kev noj zaub mov, txo qis kev noj nqaij thiab nce kev noj zaub, txiv hmab txiv ntoo / txiv hmab txiv ntoo, thiab tseem tsis hnov qab xyuas kev saib xyuas ntshav qabzib.
