Ntshav Qab Zib Cov Khoom Khoom Muag Khoom > Noj qab zib rau cov ntshav qab zib

Txhawm rau cov ntshav qab zib rov qab zoo li qub, koj yuav tsum noj ib diav thaum sawv ntxov ntawm lub plab khoob.

Khoom noj khoom haus yog qhov tseem ceeb uas cov neeg mob ntshav qab zib tsis tuaj yeem tsis saib xyuas. Ntau cov khoom peb hlub tuaj yeem nce ntxiv, lossis hloov rov qab, cov ntshav qab zib kom qis, yog li ua si lub luag haujlwm loj hauv lub xeev kev noj qab haus huv.

Qhov no yog qhov tshwj xeeb tshaj yog rau cov tib neeg uas tau saib xyuas cov kua nplaum tas li thiab ntsuas nws ntau zaus hauv ib hnub.

Khoom Siv Cov Ntsiab Cai Xaiv

Cov lus ntawm cov khoom lag luam rau cov ntshav qab zib yog txawv ntawm tus qauv uas cov neeg noj qab haus huv tau ua raws. Vim tias qhov tseeb tias cov piam thaj ntawm cov metabolism hauv lub cev ntawm tus neeg mob yuav cuam tshuam, cov qib piam thaj nce ntxiv.

Yog tias koj xaiv cov tais diav uas nce ntxiv rau nws, koj tuaj yeem ntsib xws li qhov tsis txaus ntseeg thiab txaus ntshai ua qhov tsis nco qab xws li hyperglycemic coma. Tab sis, yog tias tsis muaj suab thaj txaus hauv lub cev, qhov no tseem ua rau muaj qhov mob hu ua hypoglycemia.

Tus mob ntshav qab zib yuav tsum tswj hwm nws tus kheej thiaj li tsis poob rau tej xwm txheej no.

Tej zaum koj yuav xav hloov pauv kev ua neej nyob uas koj paub thiab ua dua cov zaub mov niaj hnub. Nws yuav tsum muaj carb tsawg.

Thaum npaj kev noj haus, koj yuav tsum ua raws li cov ntsiab cai no:

Ntxiv nrog rau noj hmo, noj tshais thiab su - yuav tsum muaj lwm 2-3 khoom noj txom ncauj nyob hauv nruab nrab,
Kev faib cov calories - feem ntau thaum sawv ntxov thiab thaum noj su, tsawg dua rau noj hmo,
Sib piv cov zaub mov uas koj npaj siab yuav noj nrog lub zog siv,
Nco ntsoov noj fiber ntau,
Tsis txhob tshaib plab rau koj tus kheej lossis noj ntau dhau. Nws yog qhov zoo tshaj rau noj cov zaub mov me me.

Txhawm rau ntsuas qhov ntau npaum li cas ntawm carbohydrates hauv cov khoom lag luam rau cov mob ntshav qab zib, cov khoom noj khoom haus tau txhim kho ib chav tshwj xeeb hu ua breadfruit. Ib chav nyob yog 12 gr. carbohydrates. Cov cai yog 18-25 units. Yog tias muaj ob peb ntawm cov zaub mov, koj tuaj yeem tsis txwv koj tus kheej hauv nws.

Lub glycemic Performance index ntawm cov khoom qhia qhia txog cov qib ntawm lawv cov txiaj ntsig rau cov ntshav qab zib. Yog tias daim duab no nce siab, tom qab ntawd koj yuav tsum tso tawm cov zaub mov no, lossis siv nws hauv qhov ntau thiab tsawg. Norm - txog li 60 units.

Sau cov npe khoom muaj txiaj ntsig

Noj zaub mov zoo yuav tsum yog lub neej txoj cai ntawm cov ntshav qab zib, thiab txhua txhua hnub lawv yuav tsum xam cov glycemic Performance index, cov ntsiab lus tsis zoo thiab cov khob cij. Cov zaub mov zoo tshaj plaws yog los ntawm cov zaub ntsuab, cov txiv hmab txiv ntoo uas tsis muaj qab zib, zaub, nqaij ntses, nqaij ntses muaj roj tsawg thiab nqaij, tsev cheese, zaub mov noj.

Qhov tseem ceeb yuav tsum yog rau cov uas qab qab zib:

Grapefruits - lawv muaj vitamin C, ntau lwm cov as-ham thiab cov zaub mov,
Kiwi muaj nplua nuj nyob hauv fiber ntau, roj hlawv cov roj thiab ua kom cov ntshav cov ntshav,
Persimmon yuav noj, tab sis tsis ntau,
Pomegranate qis dua cov roj cholesterol, ua rau cov hlab ntshav, muaj riboflavin thiab pab ua kom muaj hemoglobin ntau dua,
Muaj ob peb calories nyob rau hauv txiv av txiv ntoo, lawv tau noj zaub mov zoo,
Cov hnub yog qhov ntawm fructose, tab sis koj tuaj yeem noj lawv hauv cov khoom me me,
Txiv qaub - lub tsev muag khoom ntawm cov vitamin C,
Taub dag - pulp tuaj yeem noj tau yam tsis muaj kev txwv, kua txiv tshem tawm cov roj cholesterol zoo,
Cabbage - nyob rau hauv cov zaub mov, ntshav qab zib yuav tsum yog thawj qhov chaw, feem ntau siv los ua cov tshuaj cawm siav,
Dos - nws yog ib txwm pab tau.

Kashi yog ib qho tshuaj noj tseem ceeb. Hauv thawj qhov chaw ntawm daim ntawv qhia zaub mov yuav tsum yog buckwheat thiab oatmeal.

Sau cov khoom tsim kev puas tsuaj

Nws yuav tsum raug luag paub. Nws yog tsim nyog teev cia tias nrog ntshav qab zib ntawm thawj hom, tus neeg mob yuav tsis muaj qhov hnyav tshaj, yog li ntawd nws cov ntawv qhia zaub mov tau tsim los tsuas yog nrog lub hom phiaj los tswj cov qib siab zoo hauv qab.

Tab sis cov lus teev cov zaub mov raug txwv rau cov ntshav qab zib hom 2 feem ntau muaj xws li cov tais diav uas tsis ua rau poob phaus:

Khoom qab zib - jam, khoom qab zib, khoom qab zib,
Cov kaus poom zaub mov, marinades, pickles, nqaij nqaij haus luam yeeb,
Fiv qaub cream, kefir, yogurt, fermented ci mis, mis, qab zib,
Txiv hmab txiv ntoo qab zib - txiv quav ntswv nyoos, txiv tsawb, txiv duaj,
Rog plab hnyuv, kua zaub,
Rog siab
Ci, ncuav qab zib qab zib,
Hmoov cov khoom
Daim duab.

Yuav tsum cais cov zaub mov nrawm thiab khoom noj yooj yim. Cov zaub mov no yog tsis siv rau ib tus neeg.

Tso cai thiab txwv tsis pub haus

Ntshav qab zib yog ib hom kab mob uas nrog tus neeg ntawd, feem ntau mus ntau xyoo, lossis tas sim neej. Yog li ntawd, qhov teeb meem ntawm dej qab zib kuj yog ib qho tseem ceeb heev. Tshwj xeeb kev sib cav ntau heev nyob ib puag ncig cawv.

Qee tus sib cav tias nws tuaj yeem ua tau, hauv kev sim, lwm tus - txwv tsis pub nws.

Unanimously, tag nrho cov kws kho mob raug tso cai rau haus dej:

Kas fes muaj tseeb, qee tus tseem qhia hloov nws nrog dej haus cawv,
Tshuaj yej - hauv nws thiab hauv kas fes (lossis chicory) koj xav tau ntxiv tsis ntxiv qab zib, tab sis cov ntsiav tshuaj uas hloov nws. Piv txwv li, nws yuav yog stevia extract,
Tshuaj yej thiab kas fes yog diluted nrog qab zib, tsis mis,
Cov dej lim dej - tsis muaj kev txwv. Nws yog ib qho zoo uas yuav tsum tau haus nws kom ntau li ntau tau,
Mis nyuj, kefir - tsuas yog nonfat.
Cov kua txiv tshiab yog cov tsis tau qab zib, cov zaub zoo dua,
Yog qhov caw qhuav
Npias - hauv cov khoom me me. Muaj tsawg dua cov carbohydrates hauv lub teeb dua hauv maub, yog li nws yog nws leej twg yuav tsum tau nyiam. Tab sis txhob tsim txom
Qhuav martini.

Khoom noj qab zib cawv, muaj cocktails,
Qab zib dej qab zib, ntau yam raj mis teas,
Cov dej qab zib thiab kua txiv
Rog mis.

Cov lus rau cov ntshav qab zib hom 2

Nws muab faib ua peb pawg: muaj kev tso cai tag nrho, txwv tsis pub muaj tsawg thiab txwv tsis pub muaj. Thawj hom suav nrog:

Cov cij qhob cij
Txhua hom zaub qhwv, txiv lws suav, zucchini, dib, carrots, radishes thiab lwm yam zaub, tshuaj ntsuab,
Lemons, cranberries, quinces,
Cov txuj lom
Kev noj nqaij ntses tsis muaj rog tsawg ntawm cov ntses thiab zaub,
Muaj rog rog ntses tsawg
Txiv hmab txiv ntoo,
Cov khoom qab zib.

Mov ci, cereals, nplej zom,
Hau qos, legumes, pob kws,
Txiv hmab txiv ntoo - txiv apples, txiv ntoo qab zib, txiv moj mab, txiv,
Zaub xam lav seasonings, mayonnaise uas tsis muaj rog,
Cereal broths
Khoom noj siv mis - tsuas yog roj tsawg,
Nqaij ntses tsawg, muaj ntses,
Nqaij qaib, luav, qaib cov txwv nqaij,
Paj noob hlis roj, txiv roj,
Neeg rau, noob.

Ncuav qab zib, lwm yam khoom qab zib,
Kib
Ketchups thiab fatty mayonnaises,
Cov mis nyuj rog rog, cov khoom noj muaj rog, khoom noj siv mis,
Cov khoom noj kaus poom
Rog ntses
Hnyuv ntxwm, duck, Goose nqaij,
Salo
Mis nyuj khov
Cawv

Nws zoo rau tus neeg mob ntshav qab zib kom sau cov npe tais diav uas nws tus kws kho mob tau tsim thiab mus kav khw nrog nws. Ua ntej koj yuav ib qho khoom lag luam tshwj xeeb, koj yuav tsum twv xyuas cov protein, rog thiab zaub mov kom ntau npaum li cas ntawm cov ntawv sau.

Ntshav Qab Zib Noj Qab Haus Huv

Lub chaw tswj hwm portal tsis hais qhov tshuaj rau tus kheej thiab, thaum thawj cov tsos mob ntawm tus kab mob, qhia koj kom sab laj nrog kws kho mob. Peb lub portal muaj cov kws kho mob tshwj xeeb zoo tshaj plaws, uas koj tuaj yeem teem caij online lossis hauv xov tooj. Koj tuaj yeem xaiv lub kws kho mob haum koj tus kheej lossis peb yuav xaiv nws rau koj kiag li pab dawbCov. Thiab tsuas yog thaum sau los ntawm peb, Tus nqi rau kev sab laj yuav raug qis dua nyob hauv tsev kho mob nws tus kheej. Nov yog peb qhov khoom plig me me rau peb cov neeg tuaj saib. Noj qab nyob zoo!

Kev noj qab haus huv rau kev noj qab haus huv - yuav npaj phiaj xwm noj li cas?

Tej zaum, peb txhua tus subconsciously xav noj kom yog thiab coj lub neej noj qab haus huv. Qhov kev ntshaw no, raws li txoj cai, yuav dhau los ua qhov tsim nyog thaum ib tus neeg ntsib teeb meem kev noj qab haus huv thiab muaj teeb meem, uas mob ntshav qab zib tsis txaus ntseeg. Hauv qhov no, kev noj zaub mov noj, uas suav nrog cov npe tshwj xeeb ntawm cov khoom noj rau ntshav qab zib, yog qhov tseem ceeb ntawm kev kho. Dab tsi yuav tsum yog cov khoom noj muaj txiaj ntsig rau ntshav qab zib, cov zaub mov zoo li cas yog cov zaub mov muaj txiaj ntsig zoo? Yuav npaj zaub mov noj hom ntshav qab zib hom 2 thiab hom 1 li cas?

Noj zaub mov zoo rau lub cev yuav tsum ua kom zoo thawj. Kev noj haus tsis sib tog kev noj haus (piv txwv li, tsuas yog zom cov carbohydrate lossis protein ntau) yog qhov txaus ntshai nyob rau hauv lub sijhawm ntev. Tshwj xeeb yog tias muaj ntshav qab zib. Peb lub cev xav tau cov protein tsis yog (piv txwv, nqaij, khoom noj siv mis), tab sis kuj tseem muaj cov carbohydrates (mov ci, qos yaj ywm, thiab lwm yam) thiab cov rog. Daim ntawv teev cov zaub mov noj qab haus huv yuav tsum muaj zaub thiab txiv hmab txiv ntoo.

Cov zaub mov faib thoob plaws ib hnub

Cov zaub mov zoo ua rau noj yuav tsum muaj ntau dua lossis tsawg dua qhov muaj sib npaug thiab faib rau thawm hnub. Yog lawm, thaum yav tsaus ntuj koj yuav tsum txwv tsis pub cov khoom noj ntawm carbohydrates, cov nqaijrog thiab cov rog rog, tab sis lawv yuav tsum tsis txhob cais tawm. Kev noj zaub nkaus xwb rau noj hmo, raws li feem ntau yog cov neeg muaj zaub mov noj rau qhov poob phaus, koj yuav tsis tas yuav txom nyem kev tshaib kev nqhis.

Raws li txoj cai, ib tus neeg yuav tsum noj cov khoom noj carbohydrates ntau tshaj plaws thaum sawv ntxov, thaum lub cev xav tau ua kom lub zog rov ntxiv rau ib hnub. Nyob rau tib lub sijhawm, koj yuav tsum muab qhov kev nyiam rau cov khoom noj muaj txiaj ntsig zoo tag nrho ntau dua dawb. Tsis tas li ntawd, unsweetened muesli yog qhov tsim nyog, uas tuaj yeem ua rau qab zib nrog txiv hmab txiv ntoo lossis raisins. Thaum tav su, nws raug nquahu kom noj hmo, uas yuav muaj protein thiab rog (piv txwv, nqaij), carbohydrates (sab zaub mov) thiab zaub. Rau noj hmo, txawm hais tias nws yog qhov tsim nyog los txwv kev noj haus ntawm cov carbohydrates, koj yuav tsum tsis txhob kiag li tsis kam lees sab cov tais diav.

Piv txwv li zaub mov noj qab nyob zoo

Qhov Xaiv 1: cov txiv hmab txiv ntoo tsis qab zib, puv nrog mis zoo (yog tias koj tsis ua raws cov khoom noj kom yuag poob), txiv hmab txiv ntoo (raisins, txiv tsawb, txiv av), ntsuab tshuaj yej.
Qhov Xaiv 2: 2 cov ncuav ntawm cov mov ci tag nrho, qab tshij cheese, kua txob liab lossis kua txiv lws suav, kua txiv hmab txiv ntoo uas tsis muaj qab zib.

Qhov Xaiv 1: grilled salmon nrog mashed qos yaj ywm thiab zaub sab zaub, dej.
Qhov Xaiv 2: hau qaib ntxhw steak, nrog zaub, dej.

Qhov Xaiv 1: Caesar salad, tseem grain baguette, dej.
Qhov Xaiv 2: tag nrho cov qhob cij nrog butter, qe hau thiab kas fes dawb (ua nqaij).

Tsis txhob hnov qab txog cov khoom noj txom ncauj thiab khoom noj thaum yav tav su, vim tias kev noj zaub mov zoo kom lub cev noj mov tseem xav tau cov zaub mov noj kom tsis tu ncua. Cov khoom noj txom ncauj tej zaum yuav tsis yog siv zog ua - tsuas yog kua txiv ntoo, haus kua mis nyeem qaub lossis yog txiv ntoo ntawm tes xwb. Nws kuj yog qhov tsim nyog kom ua raws li cov neeg haus dej haus cawv (i.e., tsawg kawg 2.5 litres cov dej huv ib hnub).

Tsawg Glycemic Index Cov Khoom Noj

Cov khoom lag luam nrog lub siab glycemic Performance index yog tsim nyog tsis yog rau cov neeg uas xav kom poob phaus, tab sis kuj rau cov neeg mob ntshav qab zib, thiab rau lwm tus neeg uas xav noj cov zaub mov muaj txiaj ntsig zoo thiab tswj lub neej noj qab haus huv. Kev noj haus ntshav qab zib yog ua raws li cov khoom noj uas muaj cov pluas mov rog thiab rog kom tsawg. Cov no yog cov zaub mov uas saturate, thiab tom qab lawv tau noj ib tug neeg tsis tshaib plab rau lub sijhawm luv luv.

Dab tsi yog glycemic Performance index

Lub glycemic Performance index yog dimensionless tus lej suav nrog tus nqi ntawm txiv hmab qab zib, lossis 100. Lub glycemic index (GI) yog txiav txim siab los ntawm glycemic nkhaus, uas khiav tsis dhau 2 teev tom qab noj tej zaub mov. Nws yog qhov sib piv rau cov nkhaus uas tshwm sim tom qab noj ntshav qabzib ntshiab. Qhov tseeb no yog ua raws li qhov tseeb tias cov piam thaj muaj GI ntawm 100. Qhov no txhais li cas? Piv txwv li, tag nrho cov qhob cij muaj ib qho GI ntawm 65, uas txhais tau tias cov piam thaj los ntawm khob cij hauv lub cev tau siv 2 zaug ntev dua li cov piam thaj ntshiab. Tus neeg mloog ntau txaus siab, ntev dua tsis tau tshaib plab.

Vim li cas thiaj li saib xyuas glycemic index hauv cov neeg mob ntshav qab zib thiaj li tseem ceeb?

Yog tias tus nqi ntawm cov piam thaj hauv lub cev poob qis dhau, qhov kev xav ntawm kev tshaib kev nqhis hauv, thaum nyob rau theem siab lub hlwb xa cov kab mob pancreatic impulse los pib tso cov tshuaj insulin. Cov khoom noj muaj qhov tsis tshua muaj glycemic Performance index muab qhov kev xav ntawm lub zog ntawm lub zog thiab lub siab zoo, thaum muaj GI siab, lub zog sai sai, kev tshaib plab tshwm, uas ua rau koj noj dua. Qhov no, li cas los xij, tsis zoo rau cov neeg mob ntshav qab zib. Lawv kev tsim cov tshuaj insulin sai sai yog qhov ua tsis tau, thiab yog li GI xav tau los tswj kom zoo.

Yog tias koj xav txo qhov glycemic Performance index, tsis txhob noj mov qhuav, kis nws nrog butter. Rog ua kom lub plab zom mov tsis txaus thiab nqus cov carbohydrates los ntawm cov zaub mov noj. Txawm li cas los xij, qhov no tsis txhais tau tias koj yuav tsum noj cov roj ntau, sim ntxiv cov fiber ntau thiab protein rau koj cov zaub mov noj, thiab sib xyaw cov zaub mov nrog cov glycemic index tsawg.

Yog li ntawd, cia saib seb cov khoom noj dab tsi theem GI muaj. Yog li, cov khoom lag luam rau hom 2 mob ntshav qab zib mellitus lub rooj:

Lub luag haujlwm ntawm carbohydrates hauv cov zaub mov yog li cas?

Carbohydrates yog lub zog sai thiab ntxiv rau, cuam tshuam loj heev rau kev xav. Koj xav tias tshaib plab thaum lub sijhawm cov ntshav qab zib cov ntshav poob. Qhov no yog lub cim uas ua rau koj noj.

Hmoov tsis zoo, yog tias koj noj cov khoom noj uas muaj cov carbohydrates thiab glycemic siab, qhov no tsis muaj txiaj ntsig rau lub cev hnyav lossis tswj ntshav qab zib. Thaum muaj kab mob, nws yog ib qho tseem ceeb kom ua tib zoo saib xyuas cov nyiaj carbohydrates, nrog rau kev saib xyuas lub glycemic index.

Cov zaub mov carbohydrates nyob qhov twg?

Cov zaub mov hauv cov roj yog cov khoom siv ntuj tsim muaj nyob hauv cov khoom ci, khoom qab zib, zib ntab, qab zib tsis tu ncua, qos yaj ywm, mov, txiv hmab txiv ntoo, legumes thiab lwm yam khoom.

Hauv lub cev, lawv siv tsis tsuas yog lub zog siv, tab sis kuj yog lub tsev tseem ceeb ntawm cov ntaub so ntswg sib txuas.

Hom ntawm carbohydrates

Raws li cov naj npawb ntawm cov piam thaj hauv cov lej hauv molecule, carbohydrates tau muab faib ua:

Monosaccharides - 1 qab zib nyob.
Oligosaccharides - 2-10 cov piam thaj.
Polysaccharides - ntau dua 10 cov piam thaj.
Cov carbohydrates nyuaj muaj lwm cov tebchaw.

Carbohydrates nrog lub qab qab zib yog cov piam thaj: qabzib (txiv hmab qab zib), galactose thiab fructose (txiv hmab txiv ntoo qab zib). Txhua tus ntawm lawv tau nqus los ntawm cov suab thaj yooj yim. Kev txiav txim siab yog sawv cev los ntawm beet qab zib (sucrose), qab zib mis (lactose) thiab malt qab zib (maltose). Cov roj nplej uas muaj txhij txhua thiab polysaccharides pom muaj hauv zaub, nplej, qos yaj ywm, zaub thiab txiv hmab txiv ntoo.

Cov zaub mov twg haum rau cov ntshav qab zib?

Cov lus teev cov khoom siv ntshav qab zib muaj cov hauv qab no:

Tag nrho cov khob cij mov ci.
Daim duab.
Cov nplej zom tsis muaj qe.
Txhua yam zaub tshiab.
Cov qos yaj ywm.
Taum
Txiv hmab txiv ntoo tshiab.
Skim mis.
Yogurt
Khij.
Cheese txog 30% rog.
Cov roj zaub hauv qhov ntau me me.
Cov muaj rog ntses tsawg.
Qaib keej
Veal.
Luav nqaij.
Qe Dawb

Fiber ntau hauv cov zaub mov

Kev noj haus fiber ntau yog qhov tseem ceeb rau kev ua haujlwm ntawm lub cev. Ib qho ntxiv, nws yog kev tiv thaiv kev tiv thaiv rau ntau tus kab mob hauv lub neej, suav nrog mob ntshav qab zib. Cov khoom noj dab tsi muaj cov tshuaj fiber? Npaum li cas yuav tsum tau noj ib hnub?

Fiber nrog nws cov tshuaj lom neeg muaj pes tsawg leeg yog polysaccharide - cov suab thaj ntau ntau (muaj ib cov saw ntawm cov carbohydrates yooj yim). Nws ua lub luag haujlwm tseem ceeb hauv lub cev - nws nqus cov dej hauv txoj hnyuv thiab swells, yog li nce hauv ntim thiab pab tso quav.

Fiber ntau tuaj yeem yog ib qho laj thawj ntawm kev loj hlob ntawm ntau cov kab mob kev vam meej, xws li mob ntshav qab zib, rog, kab mob ntshav, thiab nce ntshav hauv cov ntshav siab.

Lub cev muaj fiber ntau npaum li cas?

Txhua txhua hnub nrog zaub mov noj, ib tus neeg yuav tsum noj kwv yees li 30-35 grams fiber. Txawm li cas los xij, hauv peb lub teb chaws, raws li kev noj haus, tus nqi noj tsuas yog 10-15 grams fiber ntau hauv ib hnub. Yog tias koj txiav txim siab ua kom koj cov fiber ntau ntau, siv koj lub sijhawm. Xws li cov khoom noj muaj fiber ntau hauv koj cov zaub mov maj mam ntxiv, thaum koj cov khoom noj tau nce ntxiv, tsam plab, mob plab lossis mob plab tej zaum yuav tshwm sim.

Cov khoom noj muaj fiber ntau

Qhov ntau ntawm cov fiber ntau - txog 45 g ib 100 g - muaj cov xua. Lwm yam zaub mov muaj xws li cov legumes, taum pauv, taum pauv, cov noob nplej, noob qoob, cov qhob cij, artichokes, oats, lentils, lossis figs qhuav.

Piv txwv ntawm cov ntawv qhia zaub mov muaj fiber ntau:

Pluas tshais: tag nrho cov qhob cij, tsev cheese, txiv lws suav.
Khoom txom ncauj: zaub ntug hauv paus zaub xam lav.
Noj su: taum mog kua zaub, salmon nrog tshuaj ntsuab thiab zaub nrog zaub nrog.
Khoom txom ncauj: Ib txhais tes ntawm cov txiv ntoo.
Noj hmo: kua nqaij nqaij nrog zaub, mov.

Noj cov zaub mov kom tsawg hauv cov zaub mov kom ntshav qab zib hauv qib 2

Cov khoom tseem ceeb ntawm Mayo kev noj haus rau cov neeg mob uas muaj ntshav qab zib hom 2 yog cov rog rog. Nws tau npaj los ntawm rau dos, ob peb lub txiv lws suav thiab lub tswb ntsuab kua txob, ib lub pob zaub qhwv me me, ib pawg ntawm cov kav celery thiab ob lub vias zaub zaub.

Xws li cov kua zaub yog qhov tsim nyog caij nrog kua txob kub (chili lossis cayenne), vim tias nws hlawv cov rog. Koj tuaj yeem noj nws hauv qhov tsis ntau, ntxiv txiv hmab txiv ntoo rau txhua pluas noj.

Lub hom phiaj tseem ceeb ntawm kev noj zaub mov no yog tswj kev tshaib plab hauv tus neeg mob ntshav qab zib hom 2 mob ntshav qab zib, kom yuag tsawg, tswj nws ib txwm nyob tas lub neej. Nyob rau thawj theem ntawm kev noj zaub mov zoo li no, muaj kev txwv nruj heev: nws raug tso cai rau haus cov protein, txwv tsis pub noj zaub.

Ntawm theem ob ntawm kev noj zaub mov kom tsis muaj carb, thaum lub cev hnyav dua, lwm cov zaub mov tau qhia: txiv hmab txiv ntoo, qaub-mis, cov nqaij ntshiv, cov khoom noj ua si hnyav. Ntawm hom 2 ntshav qab zib, cov pluas noj no tseem nrov dua.

Kev noj zaub mov kom zoo yuav pab kom tsis txhob muaj cov neeg mob ntshav qab zib hom 2 nrog rau qhov kev tso tshuaj insulin ntau ntxiv. Nws ua raws txoj cai nruj: 40% ntawm calories nyob rau hauv lub cev los ntawm cov nqaij nyoos carbohydrates nyoos.

Yog li, kua txiv hloov nrog txiv hmab txiv ntoo tshiab, khob cij dawb yog hloov nrog nplej thiab lwm yam. 30% ntawm cov calories nyob rau hauv lub cev yuav tsum yog los ntawm cov rog, yog li cov nqaij ntshiv ntshiv, ntses, thiab nqaij qaib muaj nyob hauv cov khoom noj txhua lim piam ntawm hom 2 ntshav qab zib.

30% ntawm kev noj haus yuav tsum yog nyob hauv cov khoom noj uas tsis yog mis ntxiv.

Cov yam ntxwv ntawm kev noj zaub mov hauv kev kho mob ntshav qab zib hom 2

Nyob ntawm seb hom kev kho mob twg siv los kho ntshav qab zib, khoom noj khoom haus kuj raug sau, nws cov cai, thiab cov khoom sib xyaw.

Cov cai rau kev kho insulin:

cov zaub mov ib txwm muaj tsawg kawg yog 5-6 zaug hauv ib hnub, hauv qee qhov me me, thiab txhua ntu tom qab yuav tsum tsawg dua li qhov ua ntej,
Kev soj ntsuam nruj ntawm cov piam thaj thiab cov rog rog txhawm rau txhawm rau tiv thaiv kev txhim kho hypoglycemia.

Cov kev cai rau kev kho cov piam thaj hauv cov tshuaj:

txawm tias los ntawm qhov tseeb tias hom kev kho mob no tau ua haujlwm tsis tshua muaj txiaj ntsig ntau dua li yav dhau los, koj yuav tsum nkag siab thiab paub txog yuav ua li cas qee yam zaub mov koom nrog cov tshuaj uas txo cov ntshav qab zib,
tshuaj zoo li gliclazide, glibenclamide, glimepiride txhawb kev tsim cov tshuaj insulin los ntawm beta hlwb ntawm koj tus txiav. Yog li ntawd, cov koob tshuaj ntau dua thiab cov tshuaj muaj zog ntau dua, cov tshuaj insulin tsim ntau ntxiv. Yog li, tus neeg mob yuav tsum noj mov tsis tu ncua uas tsis tau ploj ib pluas mov. Txwv tsis pub, cov tshuaj insulin ntau dhau yuav ua rau cov ntshav qab zib tsawg dua.

Yog hais tias nws los rau kev kho kev kho mob ntawm cov neeg mob uas muaj ntshav qab zib hom 2, cov ncauj lus ntawm cov khob cij ib txwm tau tsa.

Los ua kom yooj yim rau cov neeg mob tuaj yeem cuam tshuam nrog cov qhob cij no, cov kws kho mob tau sau cov rooj noj mov tshwj xeeb. Nws lub hauv paus ntsiab lus: tus nqi ntawm cov carbohydrates hauv ib qho khoom. Qhov ntsuas yog 1 daim ntawm lub khob cij lossis 1 lub khob cij. Nws muaj 12 g ntawm carbohydrates.

Piv txwv li, nws zoo li qhov no:

1 diav ntawm cov hau siav yog 1 lub khob cij,
ib nrab ntawm txiv tsawb - 1 lub khob cij
cov neeg laus noj tshais yuav tsum yog 5-6 chav mov mog,
noj su - 6 chav noj mov,
noj hmo - 5 lub khob cij muaj zog.

Qhov no yog qhov nruab nrab. Yog tias tus neeg mob ntshav qab zib muaj qhov hnyav tshaj tawm, nws yog ib qho tsim nyog yuav tsum tau txwv ntxiv ntawm kev noj haus.

Tus mob ntshav qab zib paub txog khoom noj muaj pluas noj 9 yog dab tsi. Qhov no yog qhov txiav npluav ntawm cov khoom noj zom tau yooj yim carbohydrates, polyunsaturated thiab saturated rog. Ntxiv rau:

tsawg kawg ntsev - txog 3 g ib hnub. Ntxiv mus, nws yog qhov yuav tsum xav txog tsis tsuas yog ntsev hauv nws daim ntawv dawb huv. Nws tseem nyob hauv cov zaub mov tsis tseem ceeb,
ua tiav kev tsis lees haus cawv, uas thawj zaug nce ntshav qab zib, thiab tom qab ntawd nws txo qis, uas tuaj yeem ua rau tsis nco qab,
tsis tshua muaj protein ntau los ntawm cov neeg uas twb muaj teeb meem lub raum.

Tab sis cov neeg mob ntshav qab zib tuaj yeem noj cov zaub mov muaj txiaj ntsig ntawm kab kawm. Tawm ntawm lub caij, thaum lub caij ntuj no thiab lub caij nplooj zeeg, noj cov tshuaj multivitamins hauv cov ntsiav tshuaj.

Rau dej, ib yam nkaus thiab, muaj cov cai. Nws yog ib qho tsim nyog kom haus dej - nws txhim kho cov metabolism. Tus neeg mob ntshav qab zib yuav tsum muaj tus cwj pwm haus dej 1 khob ntawm lub plab, 1 khob ua ntej txhua pluas noj thiab 1 khob dej thaum hmo ntuj. Tag Nrho: 2 liv dej.

Nws yuav tsum raug sau tseg tias kev sab laj nrog kws kho mob yog qhov tsim nyog txog dej. Feem ntau, qhov sib txawv me me ntawm kev noj haus tau txoj cai nyob ua ib ke tsuas yog kev pom zoo ntawm tus kws kho mob tuaj koom. Peb yuav tsum tsis txhob hnov qab tias mob ntshav qab zib hnyav npaum li cas, tiv thaiv tsis muaj tshuaj tiv thaiv kab mob.

Zaub ntsuab appetizer

Peb yuav xav tau: 6 nruab nrab cov txiv lws suav, ob lub txiv ntseej, ob lub hauv paus, 4 lub kua txob, 300-400 g ntawm cov zaub qhwv dawb, cov roj zaub me me, ib lub nplooj Bay, ntsev thiab kua txob.

Quav cov zaub qhwv, txiav cov kua txob rau hauv ib daim hlab, cov txiv lws suav rau hauv cubes, cov dos rau ib nrab ntawm ib ncig. Stew on tsawg tshav kub nrog ntxiv ntawm zaub roj thiab spices.

Thaum pab, sprinkle nrog tshuaj ntsuab. Nws tuaj yeem siv ib leeg los yog ua zaub mov rau cov nqaij los yog ntses.

Lws suav thiab tswb kua txob kua zaub

Koj yuav xav tau: ib qho dos, ib lub tswb txob, ob lub qos yaj ywm, ob lub txiv lws suav (tshiab lossis hauv cov kaus poom), ib qho kua txiv lws suav, 3 cloves ntawm qej, ½ me nyuam diav ntawm caraway noob, ntsev, paprika, kwv yees li 0.8 liv dej.

Txiv lws suav, kua txob thiab dos yog txiav mus rau hauv cubes, stewed nyob rau hauv lub lauj kaub nrog ntxiv ntawm lws suav muab tshuaj txhuam, paprika thiab ob peb dia dej. Zuaj cov noob caraway hauv dev mub lossis hauv kas fes. Tsuav cov qos yaj ywm, ntxiv rau zaub, ntsev thiab ncuav dej kub. Ua noj kom txog thaum cov qos yaj ywm npaj txhij.

Ob peb feeb ua ntej ua noj, ntxiv cumin thiab crushed qej rau cov kua zaub. Txau nrog tshuaj ntsuab.

Meatballs los ntawm cov zaub thiab nqaij minced

Peb xav tau: ½ kg ntawm minced qaib, ib lub qe, ib lub taub hau me me ntawm zaub qhwv, ob lub carrots, ob lub dos, 3 cloves ntawm qej, ib khob kefir, ib tablespoon ntawm lws suav muab tshuaj txhuam, ntsev, kua txob, roj zaub.

Finely chop lub cabbage, chop lub dos, peb carrots on raug nplua grater. Fry lub dos, ntxiv zaub thiab simmer rau 10 feeb, txias. Lub sijhawm no, ntxiv cov qe, txuj lom thiab ntsev rau cov nqaij minced, knead.

Ntxiv cov zaub rau cov nqaij minced, sib tov dua, tsim cov nqaij qe thiab muab lawv ua pwm. Npaj cov kua ntses: sib tov kefir nrog cov qij thiab ntsev, dej lub meatballs. Thov me ntsis kua txiv lws suav los yog kua txiv rau saum. Muab cov nqaij npuav tso rau hauv qhov cub ntawm 200 ° C rau li 60 feeb.

Lentil kua zaub

Peb yuav xav tau: 200 g ntawm cov roj liab, 1 liv dej, txiv roj roj me me, ib lub dos, ib lub zaub ntug, 200 g ntawm cov nceb (champignons), ntsev, zaub ntsuab.

Txiav lub dos, nceb, grate cov carrots. Peb sov lub lauj kaub, ncuav me ntsis roj zaub, kib hauv dos, nceb thiab carrots rau 5 feeb. Ntxiv cov lentils, nchuav dej thiab ua noj hla dhau cua sov hauv qab lub hau txog 15 feeb. Ob peb feeb ua ntej ua noj, ntxiv ntsev thiab txuj lom. Zom rau hauv rab, muab faib ua ntu. Cov kua zaub no qab heev nrog cov rye croutons.

Noj cov zaub mov txawv

Rau cov neeg muaj ntshav qab zib hom 2, muaj kev qhia noj tshuaj kho lub dag lub zog No. 9 tau muab. Lub hom phiaj ntawm kev noj haus tshwj xeeb yog los tsim kho cov roj carbohydrate tsis zoo thiab cov rog rog hauv lub cev.

Nws yog qhov tsim nyog tias thaum xub thawj koj yuav tsum tso cov khoom noj carbohydrates, tab sis qhov no tsis yog qhov tseeb tag nrho: ib qho kev tsis lees paub txog cov khoom noj carbohydrate yuav tsis tsuas yog pab tsis tau, tab sis tseem yuav ua kom tsis zoo rau tus neeg mob. Vim li no, cov khoom noj ua kom rog sai (qab zib, confectionery) hloov nrog txiv hmab txiv ntoo, cereals.

Kev noj haus yuav tsum muaj qhov sib luag thiab ua kom tiav, muaj ntau haiv neeg thiab tsis dhuav.

Nrog tus mob ntshav qab zib hom 2, tus neeg tuaj yeem coj lub neej kom zoo, ua qee yam hloov rau lawv cov zaub mov noj. Peb xav kom koj paub koj tus kheej nrog cov qauv ntsuas zaub mov noj rau ntshav qab zib hom 2.

Ntshav Qab Zib Hom 2 yog tus cwj pwm los ntawm qhov muaj qhov hnyav dua thiab cov tshuaj tiv thaiv insulin (ntaub so ntswg tsis txaus rau cov tshuaj insulin). Nws yog qhov tsis tshua muaj qhov hnyav tsis muaj, tab sis muaj cov kab mob tiv thaiv insulin.

Ntau zaus, cov neeg laus tsis muaj rog thiab tsis kam, tab sis nrog ntshav qab zib, tau suav nrog ibyam ntawm hom 2 ntshav qab zib. Qhov no tsis muaj tseeb, vim nws yuav yog hom 2 ntshav qab zib tseeb thiab txoj kev mus cuag cov neeg mob zoo li no txawv me ntsis. Kuv tabtom hais txog kev mob ntshav qab zib hom 2 niaj hnub no, nrog rau kev rog dhau thiab insulin pab tsis tau.

Coob tus tsis xav txog lub zog ntawm kev noj zaub mov zoo, tab sis rau cov neeg mob hom no yog lub nkoj cawm neeg txoj sia.

Hauv seem no, koj yuav kawm txog cov ntsiab cai dav dav ntawm khoom noj khoom haus rau ntshav qab zib thiab zaub mov noj. Paub txog cov khoom yooj yim no, koj tuaj yeem yooj yim tsim koj cov zaub mov rau ob peb hnub.

Kev noj haus rau cov neeg mob ntshav qab zib muaj ob txoj cai tseem ceeb tshaj plaws:

5-6 zaub mov tauj ib hnub
Kev cais tawm ntawm cov zaub mov glycemic siab tshaj

Lub glycemic Performance index yog qhov taw qhia ntawm qhov ceev uas lub cev zom cov carbohydrates thiab hloov lawv mus rau cov kua nplaum, feem ntau nce nws qib hauv cov ntshav. Qhov ntau dua glycemic Performance index ntawm ib yam khoom, qhov ntau txaus ntshai nws yog rau mob ntshav qab zib. Yog li, koj yuav tsum cais tawm tag nrho cov "sai" carbohydrates los ntawm cov zaub mov txhua hnub.

Cov piam thaj thiab txhua yam khoom muaj suab thaj (chocolate, khoom qab zib, ncuav qab zib, marshmallows, dej qab zib, zib ntab thiab khaws cia),
Cov khob cij dawb thiab ncuav qab zib, pancakes, ncuav qab zib,
Cov mis nyuj rog (qaub cream, qab zib, rog tsev cheese),
Cov kua txob npaj (ketchup, mayonnaise, mustard) thiab cov zaub mov hauv kaus poom,
Cov hnyuv ntxwm, hnyuv ntxwm, cov khoom lag luam, thiab lwm yam.

Nws zoo nkaus li tias cov kev txwv no tshem tawm txhua qhov kev lom zem ntawm kev noj mov, tshwj xeeb tshaj yog thaum koj tau siv los noj “qab thiab phem”. Tab sis, qhov no tsis yog li. Kho lawv tsis yog cov txiv uas txwv tsis pub noj, tab sis raws li kev hloov tshiab hauv lub neej, ua kev hloov pauv rau kev zoo dua, thiab kev noj qab haus huv.

Nrog rau kev noj zaub mov zoo, koj yuav qhia kev hlub rau koj tus kheej thiab koj lub cev. Yog lawm, koj yuav tsum ua haujlwm nyuaj, kawm xav txog los ntawm koj cov ntawv qhia zaub mov, kawm cov zaub mov txawv thiab cov npe khoom tshiab. Thaum lub sijhawm dhau mus, kev noj zaub mov kom zoo yuav dhau los ua ib tus cwj pwm, thiab cov ntshav qab zib cov ntshav qab zib kom tsawg thiab txo khaub ncaws me me yuav dhau los ua ib qho txiaj ntsig.

Txoj cai tseem ceeb tshaj plaws yog kev saib xyuas nruj ntawm cov zaub mov thiab zaub mov noj, thiab tsuas yog hauv qhov no koj yuav zam tau cov kev tsis sib haum thiab tau txais txiaj ntsig zoo.

Raws li kev txheeb cais, yuav luag yim caum feem pua ntawm cov ntshav qab zib hom 2 yog rog dhau, yog li kev noj haus yuav tsum muaj cov calories kom tsawg kom tus neeg mob lub cev hnyav sai sai thiab rov qab los nyob li qub.

Qhov thib ob txoj cai yog los tiv thaiv kev nce hauv qab zib tom qab noj mov, hauv lwm lo lus, cov neeg mob yuav tsum tsis txhob cia tshwm sim ntawm postprandial hyperglycemia.

Thaum ib tus neeg mob ntshav qab zib rub tawm nws tus kheej ua ke thiab poob phaus, nws tsis tsuas yog ua tiav lub hom phiaj tseem ceeb - txo cov ntshav qab zib, tab sis kuj txo cov roj cholesterol thiab ua kom ntshav siab.

Yog tias cov ntshav qab zib tsis muaj lub cev qhov hnyav dhau, ces koj yuav tsum tsis txhob txwv koj cov calorie kom tsawg hauv cov zaub mov, koj tsuas yog xav kom soj ntsuam cov ntshav qab zib kom tsawg nyob hauv cov cai - khoom noj muaj feem thiab tsis kam noj cov khoom noj uas yooj yim.

Thaum ua ntawv thov kev noj zaub mov rau txhua tus neeg yam tsis suav tshwj xeeb, hnyav nrog lub cev nyhav thiab hnyav dua, nws raug nquahu kom suav nrog hauv koj cov zaub mov noj:

nyob hauv kev sim, cov zaub mov muaj roj zoo,
nqaij ntses thiab ntses,
fiber ntau ntawm ntau hom (mov ci ua los ntawm hmoov nplej wholemeal, zaub ntsuab, zaub, txiv hmab txiv ntoo).

Qhov sib npaug ntawm cov as-ham tseem ceeb hauv cov zaub mov yuav tsum ua kom zoo:

carbohydrates (complex) los ntawm 5 txog 55%,
cov rog rog (nyiam dua zaub), tab sis tsis siab tshaj 30%,
cov nqaijrog (ob qho tib si cog thiab tsiaj keeb kwm) los ntawm 15 txog 20%.

Tus nqi ntawm cov txheej txheem thev naus laus zis, xws li cov roj qab rog, cov kua ntsw, khoom noj khoom haus, yuav tsum tau txo kom tsawg li ntau tau, yog tias ua tau, tshem tawm tag nrho. Cov tshuaj no ua rau mob atherosclerosis, mob cancer, ua rau lub cev tsis muaj zog.

Cov khoom noj tsis zoo rau hom 2:

hnyuv ntxwm,
mayonnaise thiab qaub cream,
semi-tiav khoom
yaj thiab nqaij npuas,
cov khoom noj siv mis ua rog,
rog rog cheese.

cov khoom noj muaj fiber ntau
chaw yuj nyuj thiab khoom noj siv mis (tsis yog rog),
nqaij thiab ntses (tsis muaj rog),
cereals
tsis muaj piam thaj zaub thiab txiv hmab txiv ntoo.

Pluas tshais: zaub ntug hauv paus zaub xam lav 70 g, butter 5 g, mis los khaub noom 200 g, tshuaj yej tsis qab zib,

Thib ob noj tshais: tshuaj yej tsis qab qab zib, kua,

Noj su: zaub borscht 250 g, zaub xas lav 100 g, zaub stew 70 g, qhob cij,

Nrog rau txoj hauv kev thiab txoj kev nruj rau txhua qhov kev qhia txog kev noj zaub mov, thawj qhov koj yuav pom yog poob ceeb thawj thiab ua kom tsis muaj dab tsi ntawm cov kab mob ntawm lub cev. Muaj tus mob ntshav qab zib hom 2, ib qho kev tsis pom tshwm sim tshwm sim - cov phab ntsa ntawm cov hlab ntsha tau puas ntsoog, cov txheej txheem hauv lub cev zom zaub mov muaj kev cuam tshuam, thiab lub hlwb ntawm lub cev tsis tuaj yeem ua tiav cov ntshav qabzib uas tuaj nrog cov zaub mov uas lawv noj.

Raws li qhov tshwm sim, qhov ntau ntawm cov carbohydrates nce, lawv nthuav dav hauv kev mloog zoo thiab ua rau cov hlab ntshav, uas ua rau kev puas tsuaj rau lub raum thiab retina ntawm lub qhov muag, lub siab thiab lwm yam hauv nruab nrog cev.

Kev noj haus pab txhawb rau qhov ib txwm ua ntawm txhua tus txheej txheem vim qhov tseeb tias me me, tsis tseem ceeb ntawm cov carbohydrates yog los ntawm zaub mov, ntshav qab zib tsis nce thiab cov nyom thiab lwm yam kab mob tsis tsim tawm tsam nws cov keeb kwm yav dhau los.

Tsis tas li, nrog kev pab ntawm kev noj zaub mov muaj, muaj kev tswj ntawm cov rog, hauv ntau ntau ua rau muaj teeb meem.

Txhawm rau ua kom koj txoj kev noj qab haus huv tseem zoo dua, Nws pom zoo tias, ntxiv rau kev noj zaub mov zoo, ua lub neej kom nquag plias, ua si, tawm dag zog thiab qoj ib ce tsis muaj kev ntxhov siab. Ntshav qab zib Hom 2 feem ntau cuam tshuam los ntawm cov neeg muaj hnub nyoog, yog li kev txav mus rau ib qho twg yuav tsis ua mob rau lawv, tab sis yuav muaj txiaj ntsig thiab pab txo qhov hnyav.

Contraindications thiab phiv los ntawm cov zaub mov noj rau cov ntshav qab zib hom 2

Thaum muaj mob rau tus neeg mob ntshav qab zib muaj kab mob hauv lub plab, kev noj zaub mov zoo li no cuam tshuam, vim nws tuaj yeem ua rau rov mob huam tuaj thiab mob plab hnyuv tawm.

Cov xwm txheej ntawm cov zaub mov noj no yog nruj heev: kev niaj hnub noj ntawm carbohydrates yuav tsum tsis pub ntau tshaj 30 g lossis 2 XE (chav ua mov ci).

Kev noj zaub mov kom tsawg los ntawm lub cev:

tag nrho cov txiv hmab txiv ntoo thiab txiv ntoo tshwj tsis yog avocados,
tag nrho cov kua txiv uas qab zib
txhuv
hmoov khoom
taum taum thiab taum tshwj tsis yog asparagus,
carrots
beets
taub dag
pob kws
qos yaj ywm.

Muaj cov lus pom zoo nruj heev txog kev kho cua sov: txiv lws suav nyoos tuaj yeem noj, nyob rau hauv daim ntawv ntawm cov ntses los yog stewed yog qhov txwv tsis pub.

Koj tsis tuaj yeem noj dos, tsuas yog tsawg heev hauv cov zaub xam lav. Muaj ib qho kev piav qhia rau qhov kev txwv no: cov khoom lag luam uas muaj cov roj nyeem “ceev” lossis muaj qhov siab glycemic.

Tab sis muaj cov khoom noj uas koj tuaj yeem noj nrog cov zaub mov muaj carb ntau:

nqaij ntshiv
nqaij nruab deg
tsis muaj rog lub tsev cheese thiab nyuaj cheeses.
zaub ntsuab
dib
zucchini
Txiv lws suav
zaub qhwv.

Txhawm rau kom muaj cov zaub mov zoo li no yog qhov nyuaj rau cov hniav qab zib. Tab sis nws yog tsim nyog. Thiab Daim ntawv tso cai tso cai ntawm cov khoom tseem muab chav rau ntau yam.

Thiab yog tias nws yuav tshwm sim, tus neeg mob tsis xaiv ib lub cev nqaij daim tawv lossis lwm yam khoom noj rau nws tus kheej. Tsuas yog nrog kev tso cai ntawm tus kws kho mob.

Kev noj haus ntshav qab zib yog kev noj haus kom zoo, uas yuav tsum tau yoog kom tas li tom qab kev kuaj mob tau tsim. Nrog rau txhua yam ntshav qab zib, cov calories ntau ntawm cov zaub mov, nws muaj pes tsawg leeg, tus nqi ntawm carbohydrates thiab cov rog yog ib txwm tswj tau. Muaj ntshav qab zib hom 2, kev noj zaub mov noj qee zaum tsuas yog hom kev kho mob txaus thiab txaus.

Khoom noj khoom haus nqa lub zog rau lub cev rau txhua lub hlwb ua haujlwm li calories. Txhawm rau kom ib ce muaj zog lub cev, nws yog qhov tseem ceeb rau tus neeg mob ntshav qab zib kom tau txais cov calories ntau li ntau tau.

Koj tuaj yeem siv cov ntxhuav ntsuas ntawm cov khoom noj sib txawv thiab cov ntawv cim cov khoom lag luam kom paub cov nqi zog ntawm cov khoom. Cov kev xav tau ntawm txhua tus neeg yog qhov sib txawv.

Nws ua raws lub hnub nyoog, poj niam txiv neej, lub cev nyhav, kev tawm dag zog.Cov neeg mob ntshav qab zib thiab rog yuav tsum muaj calorie siv me me.

Yog tias tsis muaj qhov hnyav thiab lub cev ua haujlwm ntev thaum nruab hnub, tom qab ntawd cov neeg mob xav tau txog 2000 kilocalories ib hnub rau cov txiv neej thiab 1200 kilocalories ib hnub rau cov poj niam. Hauv kev kho mob ntawm hom 2 mob ntshav qab zib mellitus, cov khoom noj tau txhim tsa feem ntau ntawm kev txwv cov calories ntau ntawm cov zaub mov.

Yog hais tias tus neeg mob tsis muaj qhov hnyav lub cev, tom qab ntawd tsis muaj kev txwv nruj coj mus rau hauv tus account cov calories ntau ntawm cov zaub mov.

Nrog ntshav qab zib, tsis tsuas yog cov metabolism hauv cov metabolism ua cuam tshuam, tab sis kuj tseem rog. Qhov no tuaj yeem ua rau nce hauv cov roj cholesterol ntxiv, uas ua rau cov hlab ntsha puas tsuaj.

Raws li qhov tshwm sim, cov neeg mob ntshav qab zib ua rau muaj kev mob tshwm sim qeeb - ua rau cov ntshav tsis txaus mus rau qhov qis qis, lub siab, thiab lub hlwb. Txhawm rau tiv thaiv cov kev rau txim ntawd, cov zaub mov muaj roj yog qhov txwv nyob rau hauv cov khoom noj uas muaj suab thaj ntau.

Ua ntej tshaj plaws, nws yog qhov tsim nyog yuav tau ua kom txo qis cov tsiaj rog. Nws yog ib qho tsim nyog yuav tsum tso tseg cov nqaij rog, lard, hnyuv ntxwm, cov khoom tiav ib nrab, qaub cream, mayonnaise, butter.

Tsuas yog 2 lub qe thiaj tau noj thaum lub asthiv. Los ntawm cov khoom siv mis, nws yog ntshaw kom muab kev nyiam rau cov rog uas tsis muaj cov mis, tsev cheese, kefir.

Cov zaub uas muaj zaub mov rau lub cev yuav tsum raug txiav txim siab thiab txwv hauv cov zaub mov kom ntshav qab zib. Qhov tseeb yog tias cov roj zaub yog qhov muaj txiaj ntsig zoo tshaj plaws hauv cov zaub mov (100 grams muaj txog 900 calories).

Yog li no, rau cov teeb meem uas muaj qhov hnyav, koj yuav tsum siv tsis ntau tshaj 1-2 tablespoons roj ib hnub. Ntau ntawm cov rog muaj noob, noob txiv.

Lawv yuav tsum noj qee zaus xwb. Nrog rau cov ntshav qab zib, cov kab noj rau cov rog yog tshwj xeeb tshaj yog nruj rau cov neeg mob uas rog dhau.

Cov ntshav qab zib ntau yuav xav tau tshem tawm monosaccharides - qabzib, sucrose, fructose. Tus neeg mob ntshav qab zib yuav tsum tso txhua yam qab zib.

Tab sis cov khoom qab zib yog noob caj ces yog tus nyiam tshaj plaws rau tib neeg. Ntxiv mus, ntau tus muaj lub siab lub ntsws ntawm cov khoom qab zib.

Yog li, cov ntshav qab zib cov ntshav yuav muaj cov qab zib. Cov tshuaj no muaj cov ntshav qab zib, tab sis tsis cuam tshuam rau cov ntshav qab zib.

Qee cov khoom qab zib muaj calories, thiab qee qhov tsis muaj. Cov khoom qab zib tsis muaj rog tsis cuam tshuam rau cov ntshav qab zib lossis lub cev qhov hnyav.

Cov tshuaj zoo li no yog aspartame, saccharin, cyclomat. Cov khoom noj uas muaj calorie ntau ntau (sorbitol, xylitol) thiab cov khoom lag luam nrog lawv siv yuav tsum txiav txim siab raws li cov kab ke ntawm cov chav ua mov ci thiab txwv tsis pub tsawg hauv cov neeg mob rog rog.

Noj hom mob ntshav qab zib hom 2: cov lus lag luam

Hauv kev kho mob ntshav qab zib, ntau yam yog nyob ntawm qhov muaj pes tsawg leeg thiab kev noj haus. Cia wb mus saib seb hom zaub mov twg koj tuaj yeem noj nrog hom 2 ntshav qab zib. Cov lus ntawm qhov koj tuaj yeem, qhov koj tsis tuaj yeem ua, cov lus pom zoo ntawm tsoomfwv thiab yuav ua li cas xaiv cov zaub mov zoo tshaj plaws ntawm kev tso cai - txhua qhov no koj yuav pom hauv tsab xov xwm.

Lub ntsiab tsis ua hauj lwm nrog cov pathology no yog qhov nqus tsis zoo ntawm cov piam thaj hauv lub cev. Mob ntshav qab zib, uas tsis tas yuav muaj kev pab hloov ntshav insulin mus tas sim neej, yog qhov kev xaiv ntau tshaj plaws. Nws yog hu ua "tsis-insulin-dependant", lossis hom 2 mob ntshav qab zib.

Txhawm rau tswj cov ntshav qab zib kom tswj tau, koj yuav tsum mob siab thiab hloov koj qhov kev noj haus. Kho cov khoom noj muaj txiaj ntsig zoo carb yog lub hauv paus ntawm kev muaj txiaj ntsig zoo ntawm lub neej tau ntau xyoo.

Video (nyem mus ua si).

Kab lus no qhia txog kev noj zaub mov kom txhob muaj carb ntau rau cov ntshav qab zib hom 2. Qhov no tsis yog qhov zoo li lub rooj noj mov 9, tsuas yog tias "cov khoom noj sai sai", tab sis cov "qeeb" uas tseem tshuav (piv txwv li, ntau hom qhob cij, cereals, qoob loo hauv paus).

Alas, nyob rau theem ntawm kev paub txog ntshav qab zib tam sim no, peb yuav tsum lees paub tias cov khoom noj zoo li qub 9 tsis txaus hauv nws qhov kev ncaj ncees rau cov khoom noj carbohydrates. Qhov kev kaw lus mos ntawm cov kev txwv no yog suav qhov kev tawm tsam ntawm cov txheej txheem pathological hauv hom 2 ntshav qab zib.

Lub hauv paus ua rau cov teeb meem tshwm sim uas muaj ntshav qab zib hom 2 yog ib theem siab ntawm cov insulin hauv cov ntshav. Nquag ua kom sai thiab ntev ntev yog ua tau tsuas yog muaj qhov txwv tsis pub noj cov zaub mov kom tsawg, thaum kev noj cov zaub mov carbohydrates los ntawm cov khoom noj raug txo kom tsawg li ntau tau.

Thiab tsuas yog tom qab stabilization ntawm qhov ntsuas tau yog qee qhov kev so tau. Nws txhawj xeeb txog cov nqaim ntawm cereals, nyoos lub hauv paus qoob loo, khoom noj muaj mis - los ntawm kev tswj cov ntshav qabzib (!).

Nyem taw tes 3 rau hauv kab lus hauv qab no. Lub rooj yuav tsum luam tawm thiab dai rau hauv chav ua noj.

Nws qhia cov npe kom ntxaws txog yam zaub mov koj tuaj yeem noj nrog cov ntshav qab zib hom 2, uas yooj yim thiab tsim qauv zoo nkauj.

Cov tshooj lus ceev:

Yog tias pom muaj ntshav qab zib hom 2 thaum ntxov, cov zaub mov zoo li no yog kev kho mob tiav. Txo cov carbohydrates rau qhov tsawg kawg nkaus! Thiab koj tsis tas yuav haus “hom tshuaj nyob rau hauv tes”.

Nws yog ib qho tseem ceeb kom nkag siab tias kev tawg tshwm sim cuam tshuam rau txhua hom metabolism, tsis yog cov khoom noj kom rog. Cov hom phiaj tseem ceeb rau cov ntshav qab zib yog cov hlab ntshav, qhov muag thiab lub raum, nrog rau lub siab.

Lub neej tom ntej txaus ntshai rau tus mob ntshav qab zib uas tsis tuaj yeem hloov nws txoj kev noj haus yog neuropathy ntawm qhov qis qis, suav nrog kev ua paug thiab txiav, qhov muag tsis pom kev, mob atherosclerosis, thiab qhov no yog txoj hauv kev ncaj qha rau lub plawv nres thiab mob hlab ntsha tawg. Raws li kev txheeb cais, cov xwm txheej no ntawm thaj tsam nruab nrab siv sijhawm txog 16 xyoo ntawm lub neej nyob hauv cov neeg mob ntshav qab zib tsis zoo.

Kev noj zaub mov kom zoo thiab kev txwv tsis pub muaj kev ua kom rog ntawm lub cev yuav ua kom cov qib insulin nyob ruaj hauv cov ntshav. Qhov no yuav muab cov metabolism hauv qhov tseeb hauv cov ntaub so ntswg thiab txo qhov kev pheej hmoo ntawm cov teeb meem loj.

Yog tias tsim nyog, tsis txhob ntshai siv tshuaj los tswj cov tshuaj insulin ntau lawm. Tau txais kev mob siab rau kev noj haus thiab qhov tseeb uas nws tso cai rau koj kom txo tau qhov tshuaj ntawm cov tshuaj lossis txo lawv cov teeb kom tsawg.

Los ntawm txoj kev, metformin - ib qho tshuaj noj ntau rau tus mob ntshav qab zib hom 2 - twb tau kawm nyob rau hauv cov voj voog scientific uas yog ib qho muaj peev xwm tiv thaiv kab mob loj tiv thaiv kev tiv thaiv kab mob senile, txawm tias cov neeg noj qab haus huv.

Kuv tuaj yeem noj cov khoom noj twg uas muaj ntshav qab zib hom 2?

Plaub pawg khoom lag luam.

Txhua yam nqaij, nqaij qaib, ntses, qe (tag nrho!), Nceb. Cov tom kawg yuav tsum tau txwv yog tias muaj teeb meem nrog lub raum.

Raws li kev siv cov protein 1-1.5 g ib 1 kg ntawm lub cev hnyav.

Saib xyuas! Daim duab 1-1.5 grams yog cov ntshiab protein, tsis yog qhov hnyav ntawm cov khoom. Nrhiav cov rooj uas nyob hauv vas qhia uas qhia seb muaj protein ntau npaum li cas hauv cov nqaij thiab ntses uas koj noj.

Lawv muaj txog li 500 gram ntawm cov zaub uas muaj cov ntsiab lus zoo nyob rau hauv fiber ntau, tejzaum nws nyoos (zaub nyoos, smoothies). Qhov no yuav muab qhov kev xav uas ruaj khov uas ua tau zoo thiab muaj lub plab zom mov kom huv.

Hais tsis tas yuav txav cov rog. Hais tias "Yog!" Rau cov roj ntses thiab roj zaub, qhov twg omega-6 tsis ntau tshaj 30% (alas, cov paj noob hlis uas nrov thiab roj pob kws tsis siv rau lawv).

Cov txiv hmab txiv ntoo tsis qab zib thiab cov txiv ntoo muaj GI tsawg

Tsis pub ntau tshaj 100 gram nyob rau ib hnub. Koj txoj haujlwm yog xaiv cov txiv hmab txiv ntoo nrog glycemic index txog li 40, qee zaus - txog 50.

Txij li 1 txog 2 r / vas thiv, koj tuaj yeem noj cov khoom qab zib (raws li stevia thiab erythritol). Nco ntsoov cov npe! Tam sim no nws yog qhov tseem ceeb rau koj nco ntsoov tias cov txiv qab zib nrov tshaj plaws yog qhov txaus ntshai rau koj kev noj qab haus huv.

Tus neeg mob ntshav qab zib yog qhov tseem ceeb rau kev nkag siab lub tswv yim ntawm "glycemic index" ntawm cov khoom. Tus lej no qhia rau tus neeg nruab nrab cov tshuaj tiv thaiv rau cov khoom lag luam - cov piam thaj hauv cov ntshav nce siab npaum li cas tom qab noj.

GI tau txhais rau txhua yam khoom. Muaj peb qhov gradations ntawm qhov ntsuas.

Siab GI - txij li 70 txog 100. Tus mob ntshav qab zib yuav tsum tsis suav cov khoom lag luam ntawd.
Qhov nruab nrab GI yog li ntawm 41 txog 70. Kev noj haus ib nrab nrog kev ua tiav kev ua kom tau ntawm cov piam thaj hauv cov ntshav yog tsis tshua muaj, tsis pub ntau tshaj li 1/5 ntawm tag nrho cov zaub mov noj ib hnub, hauv kev sib xyaw nrog lwm cov khoom lag luam.
Qis GI - txij li 0 txog 40. Cov khoom lag luam no yog lub hauv paus ntawm kev noj haus rau cov ntshav qab zib.

Dab tsi nce GI ntawm ib yam khoom?

Culinary processing nrog "inconspicuous" carbohydrates (sib sau!), Kev nkag siab ntawm cov zaub mov carb siab, qhov kub ntawm kev ua zaub mov noj.

Yog li, steamed cauliflower tsis tsum kom tsis txhob muaj glycemic. Thiab nws tus neeg nyob ze, kib hauv breadcrumbs, yog tsis qhia rau cov neeg mob ntshav qab zib.

Lwm cov piv txwv. Peb tsis txaus ntseeg GI zaub mov noj, nrog noj mov nrog cov zaub mov uas muaj cov protein ntau uas muaj zog. Zaub xam lav nrog nqaij qaib thiab avocado nrog berry sauce - ib qho khoom noj pheej yig rau ntshav qab zib. Tab sis cov txiv zoo li qub, whipped hauv seemingly "khoom qab zib tsis muaj khoom qab zib" nrog txiv kab ntxwv, tsuas yog ib diav ntawm zib ntab thiab qaub cream - yog twb xaiv tsis zoo.

Tsis txhob ntshai cov rog thiab kawm xaiv cov zaub mov zoo

Txij li thaum kawg ntawm lub xyoo pua xeem, tib neeg tau maj mus tua cov rog hauv cov zaub mov. Cov lus qhia tias "tsis mob ntshav siab!" Tsuas yog cov menyuam yaus tsis paub xwb. Tab sis dab tsi yog qhov tshwm sim ntawm kev sib ntaus no? Kev ntshai ntawm cov rog ua rau nce kev tuag lub plawv kev puas tsuaj loj (mob plawv, mob hlab ntsha tawg, mob ntsws txhaws) thiab kev nthuav dav ntawm cov kab mob kev vam meej, nrog rau mob ntshav qab zib thiab mob atherosclerosis nyob rau peb sab saum toj.

Qhov no yog vim qhov tseeb hais tias kev noj haus ntawm cov nqaijrog trans los ntawm hydrogenated cov roj zaub tau nce ntau thiab muaj cov zaub mov tsis zoo hauv cov zaub mov ntau dhau ntawm omega-6 fatty acids. Zoo omega3 / omega-6 piv = 1: 4. Tab sis nyob rau hauv peb kev noj haus ib txwm muaj, nws nce mus txog 1:16 lossis ntau dua.

Ib zaug ntxiv peb ua ib qho tshwj tseg. Cov npe hauv cov lus tsis yog qhia txog kev pom txog kev noj zaub mov kom yuag (cov zaub mov noj kom zoo nkauj 9 lub rooj), tab sis niaj hnub noj cov zaub mov uas muaj cov carb qis rau cov ntshav qab zib hom 2.

Kev noj cov protein ib txwm - 1-1.5 g ib kg ntawm qhov hnyav,
Nqaij li qub lossis ntau dua ntawm cov rog kom zoo,
Ua tiav kev tshem tawm cov khoom qab zib, cereals, nplej zom thiab mis nyuj,
Qhov kev txo qis rau cov hauv paus qoob loo, legumes thiab kua txiv cov khoom muaj kua mis.

Nyob rau thawj theem ntawm kev noj haus, koj lub hom phiaj rau kev ua kom tau carbohydrates yog kom tsis pub dhau 25-50 grams tauj ib hnub.

Rau kev yooj yim, lub rooj yuav tsum dai hauv chav ua noj ntawm cov ntshav qab zib - tom ntej no yog cov ntaub ntawv hais txog glycemic Performance index ntawm cov khoom lag luam thiab cov ntsiab lus calorie ntawm cov zaub mov txawv tshaj plaws.

Txhua cov khoom ci ci thiab khoom ci ci tsis tau teev nyob hauv cov lus,
Ncuav qab zib, marshmallows, marshmallows thiab lwm yam kev sib tsoo, khoom qab zib, ncuav pastries, thiab lwm yam.
Zib ntab, tsis teev chocolate, khoom qab zib, ntuj - dawb qab zib,
Qos yaj ywm, carbohydrates kib hauv breadcrumbs, zaub, feem ntau cov zaub hauv paus, tshwj tsis yog raws li tau hais los saum no,
Kav mayonnaise, ketchup, kib hauv cov kua zaub nrog hmoov thiab txhua cov kua ntsw raws nws,
Cov mis nyuj, ntim cov mis nyuj khov (yog!), Cov khoom tom khw sau cia “mis nyuj”, vim tias Cov no yog cov suab thaj thiab trans nqaijrog,
Txiv Hmab Txiv Ntoo, cov txiv ntoo uas muaj GI siab heev: txiv tsawb, txiv hmab, txiv ntoo, txiv puv luj, txiv duaj, dib liab, qab zib, txiv puv luj,
Cov txiv hmab txiv ntoo qhuav thiab txiv hmab txiv ntoo candied: figs, qhuav apricots, hnub tim, raisins,
Yuav cov hnyuv ntxwm, hnyuv ntxwm, thiab lwm yam, qhov twg muaj hmoov txhuv nplej siab, cellulose thiab qab zib,
Paj noob hlis thiab roj pob kws, ib qho roj ntxiv, roj qab rog,
Cov ntses loj, cov kaus poom roj, cov ntses haus thiab cov nqaij nruab deg, cov khoom noj txom ncauj ua kom qab ntsev, nrov nrog npias.

Tsis txhob maj los txhuam koj cov zaub mov vim muaj kev txwv nruj!

Yog lawm, txawv. Yog lawm, tsis muaj mov noj txhua. Thiab txawm tias buckwheat tsis pub siv rau thawj theem. Thiab tom qab ntawd lawv muab kom paub txog cov khoom noj tshiab thiab cov khoom xyaw tshiab. Thiab lawv yaum kom delve rau hauv cov khoom muaj pes tsawg leeg. Thiab cov roj tau teev txawv txawv. Thiab lub ntsiab cai txawv txawv - "koj tuaj yeem ua rog, saib kom muaj kev noj qab haus huv" ... Cov nyom tsis meej, tab sis yuav ua li cas nyob rau ntawm cov zaub mov zoo li no?!

Nyob zoo thiab ntev! Cov khoom noj khoom haus uas xav tau yuav ua haujlwm rau koj hauv ib hlis.

Nyiaj tshwj xeeb: koj yuav noj ntau zaus zoo dua li cov phooj ywg uas mob ntshav qab zib tseem tsis tau nias, tos koj cov xeeb ntxwv thiab muaj feem yuav muaj txoj sia ntev.

Yog tias tswj tsis tau, ntshav qab zib yuav ua rau lub neej luv thiab tua nws ua ntej hnub kawg. Nws tawm tsam tag nrho cov hlab ntsha, lub siab, lub siab, yuav tsis pub kom poob phaus thiab thuam kev ua lub neej zoo. Txiav txim siab kom tsis txhob muaj carbohydrates rau qhov tsawg kawg nkaus! Qhov tshwm sim yuav thov koj.

Thaum sau cov khoom noj muaj txiaj ntsig rau cov ntshav qab zib, nws tau txais txiaj ntsig los soj ntsuam yam khoom twg thiab cov txheej txheem kev ua kom lub cev tau txais txiaj ntsig ntau tshaj plaws.

Kev ua zaub mov noj: ua noj, ci, ua noj.
Tsis yog - nquag kib hauv cov paj noob hlis thiab muaj ntsev ntau!
Txheeb xyuas cov khoom plig zoo ntawm cov xwm, yog tias tsis muaj contraindications los ntawm lub plab thiab cov hnyuv. Piv txwv li, noj li ntawm 60% ntawm cov zaub thiab txiv hmab txiv ntoo tshiab, thiab 40% tso rau ntawm qhov cua sov.
Ua tib zoo xaiv cov ntses (hom loj me me tiv cov mercury ntau dhau).
Peb kawm txog qhov phom sij ntawm feem ntau cov khoom qab zib. Tsuas yog cov sawv daws tsuas yog cov uas nyob ntawm stevia thiab erythritol.
Peb txhawb lub zog kev noj haus nrog kev ua kom muaj fiber ntau (zaub qhwv, psyllium, fiber ntau).
Peb ntxiv cov zaub mov zoo nrog omega-3 fatty acids (cov roj ntses, cov ntses liab me).
Tsis muaj cawv! Ntshav tsis txaus = cov ntshav qog ntshav qis, qhov teeb meem phom sij thaum muaj cov tshuaj insulin nyob hauv cov ntshav thiab cov piam thaj ntau tsawg. Kev phom sij ntawm tsaus muag thiab nce toj siab ntawm lub hlwb. Hauv kev kis mob siab - txog li coma.

Qhov feem ntawm cov khoom noj thaum nruab hnub - los ntawm 3 zaug hauv ib hnub, nyiam dua nyob rau tib lub sijhawm,
Tsis muaj - noj hmo lig! Pluag mov kawg - 2 teev ua ntej yuav mus pw,
Yog - rau qhov noj tshais txhua hnub! Nws pab ua kom ruaj khov ntawm cov kua dej hauv cov ntshav,
Peb pib noj mov nrog zaub xam lav - qhov no khaws rov qab insulin thiab sai sai txaus siab lub ntsiab lus ntawm kev tshaib plab, uas yog qhov tseem ceeb rau qhov yuav tsum tau ua kom yuag poob hauv hom 2 mob ntshav qab zib.

Cov hom no yuav tso cai rau koj kom sai sai, rov zoo dua poob thiab tsis dai rau hauv chav ua noj, tu siab rau cov zaub mov txawv li ib txwm siv.

Nco ntsoov lub ntsiab! Kev txo tus mob ntshav qab zib hom 2 yog ib ntawm cov tseem ceeb rau kev kho kom tiav.

Peb tau piav qhia txog cov txheej txheem kev ua haujlwm yuav ua li cas los tsim cov zaub mov noj muaj txiaj ntsig zoo rau cov ntshav qab zib. Thaum koj muaj lub rooj ua ntej koj lub qhov muag, yam zaub mov koj tuaj yeem noj nrog tus mob ntshav qab zib hom 2, nws tsis yooj yim los tsim cov zaub mov qab thiab ntau yam.

Ntawm nplooj ntawv ntawm peb lub vev xaib peb tseem yuav npaj cov zaub mov noj rau cov neeg mob ntshav qab zib thiab tham txog cov kev pom tshiab rau kev ntxiv zaub mov rau txoj kev kho (cov roj ntses rau omega-3, cinnamon, alpha lipoic acid, chromium picolinate, thiab lwm yam). Nyob zoo!

Kev noj haus rau hom ntshav qab zib hom 2, ntawv qhia rau lub lim tiam, cov khoom lag luam pub thiab txwv tsis pub

Mob ntshav qab zib mellitus, yam tsis muaj ib qho tsis ntseeg, yog ib qho tseem ceeb tshaj plaws ntawm cov kab mob endocrine, xav tau kev soj ntsuam tas li los ntawm tus kws kho mob thiab tus neeg mob. Txhua tus neeg uas ntsib txoj kev kuaj mob no yuav pom zoo tias qhov muaj tseeb ntawm cov lus qhia kho mob thiab kev txwv tsis pub muaj kev txhawj xeeb txog kev noj haus txhua hnub ntawm tus neeg. Qhov tseeb, qhov no yog qhov kev kho mob tseem ceeb, uas txuas ntxiv mus ntawm tus kab mob thiab qhov mob ntawm tus neeg mob nyob ntawm seb.

Yog tias koj raug kuaj mob ntshav qab zib hom 2 mob ntshav qab zib, kev noj haus yog ib yam uas yuav tsum kawm los ntawm lub siab, tab sis nws zoo dua los luam tawm nws thiab ib txwm khaws cia rau hauv koj lub qhov muag, tab sis lub ntsiab yog soj ntsuam nws nruj me ntsis. Thiab yuav ua li cas tsis ncaj ncees lawm cov neeg uas ntseeg tau hais tias los ntawm kaum os chocolate los yog ob peb lub khob dej cawv yuav tsis tshwm sim. Cov kev cuam tshuam zoo li no ua rau tag nrho cov kev siv zog dhau los thiab tuaj yeem xaus rau qhov xwm txheej tseem ceeb uas yuav tsum rov ua dua, nrog rau kev tsis kam ua zaub mov tiav.

Thaum xub thawj, nws raug nquahu kom khaws cov ntawv teev zaub mov (hauv ntawv lossis hauv online), sau txhua yam uas noj thaum nruab hnub thiab lwm cov ntsiab lus tseem ceeb ntawm kev noj zaub mov.

Hauv cov neeg mob ntshav qab zib uas txhob txwm los sis tsis paub yoo tsis ua raws kev noj haus ua ntej kev kuaj mob, vim tias muaj qee cov carbohydrates ntau dhau ntawm qhov kev noj haus, qhov kev cuam tshuam ntawm cov cell mus rau insulin ploj. Vim tias cov no, cov piam thaj hauv cov ntshav yuav loj hlob thiab nyob ntawm qhov tus nqi siab. Lub ntsiab lus ntawm kev noj zaub mov noj rau cov mob ntshav qab zib yog rov qab mus rau lub hlwb ua poob rau insulin, i.e. muaj peev xwm assimilate qab zib.

Qee cov cim ntawm kev noj haus zoo rau cov neeg mob ntshav qab zib

Nyob rau hauv tsis muaj cov ntaub ntawv yuav tsum koj tsis saib xyuas noj tshais.
Koj tsis tuaj yeem tsis tshaib plab thiab noj sijhawm ntev hauv cov zaub mov.
Noj mov kawg tsis pub dhau 2 teev ua ntej yuav mus pw.
Cov tais diav yuav tsum tsis txhob kub dhau ib yam nkaus thiab txias.
Thaum lub sijhawm noj mov, zaub tau noj ua ntej, thiab tom qab ntawd cov khoom noj protein (nqaij, tsev cheese).
Yog tias muaj cov roj carbohydrates ntau hauv cov zaub mov noj, yuav tsum muaj cov protein lossis cov rog kom tsawg kom txo tau txoj kev zom ntawm cov qub.
Nws raug nquahu kom haus cov dej uas tau tso cai lossis dej ua ntej noj mov, thiab tsis txhob haus cov zaub mov rau lawv.
Thaum npaj cutlets, ib qho loaf tsis tau siv, tab sis koj tuaj yeem ntxiv oatmeal thiab zaub.
Koj tsis tuaj yeem nce GI ntawm cov khoom lag luam, ntxiv rau kib lawv, ntxiv cov hmoov txhuv, ua mov ci hauv breadcrumbs thiab batter, tsw qab nrog roj thiab txawm tias npau npau (beets, taub).
Nrog kev ua tsis tau zoo ntawm cov zaub nyoos, lawv ua cov tais ci los ntawm lawv, ntau yam pastas thiab pastes.
Noj maj mam thiab hauv qhov me me, ua tib zoo zom zaub mov.
Tsis txhob noj mov yuav tsum nyob ntawm 80% txaus (raws li txoj kev xav ntawm tus kheej).

Pub siv thiab Tsis tshua Muaj Khoom Siv Khoom Noj

Thaum noj mov nrog cov ntshav qab zib - cov khoom noj uas pom zoo yog pawg uas tuaj yeem noj yam tsis muaj kev txwv.

qij, dos,
Txiv lws suav
nplooj ntoos zaub xas lav
ntsuab dos, dill,
zaub paj ntsuab
Zaub pob qe, zaub paj, zaub paj dawb,
ntsuab kua txob
zucchini
dib
paj zaub
ntsuab taum
nyoos turnip
qaub berries
nceb
txaij
txiv ntoo
mov nplej
cov txiv laum huab xeeb
fructose
taum pauv,

Fresh apricot
cov kaus poom taum,
dub 70% chocolate,
txiv kab ntxwv qaub
plums
pearl barley
daj sib xyaw taum paj,
txiv aws
lentils
kua mis
txiv apples
txiv duaj
taum dub
txiv ntoo marmalade (qab zib pub dawb),
txiv pos nphuab (tsis muaj piam thaj dawb),
mis nyuj 2%
tag nrho cov mis
txiv pos nphuab
pears nyoos
kib thiab kib,
chocolate mis nyuj haus
qhuav apricots
carrots nyoos
non-rog tej kua mis nyeem qaub,
qhuav ntsuab peas
figs
txiv kab ntxwv
ntses ntaus
dawb taum
tej kua txiv,
ntuj txiv kab ntxwv tshiab,
pob kws porridge (mamalyga),
tshiab ntsuab peas,
txiv hmab.

cov kaus poom taum mog,
kob taum
cov kaus poom pears,
lentils
cov mov ci
tej kua txiv puv txiv ntoo,
lactose
txiv ntoo ua ncuav
kua txiv hmab txiv ntoo
kua txiv kab ntxwv qaub
groats bulgur,
oatmeal
khob cij buckwheat, buckwheat pancakes,
spaghetti nplej zom
cheese tortellini,
cov nplej xim av
buckwheat porridge
kiwi
ceg
kua mis nyeem qaub,
oatmeal ncuav qab zib
txiv hmab txiv ntoo nyias
txiv nkhaus taw
papaya
qab zib berries

qab zib ntim hauv pob kws,
dawb peas thiab tais diav los ntawm nws,
hamburger buns,
khob cij ua ncuav
beets
taum dub thiab tais diav los ntawm nws,
raisins
nplej zom
shortbread koob noom
khob cij dub
kua txiv kab ntxwv
nyob kas poom zaub
semolina
lub dib yaj mas qab zib
tsho qos yaj ywm,
tsawb
oatmeal, oat granola,
txiv puv luj, -
hmoov nplej
txiv ntoo chips
turnip
mis nyuj chocolate
dumplings
steamed turnip thiab steamed,
qab zib
chocolate kab,
qab zib marmalade,
qab zib jam
pob kws hau
haus dej qab zib.

Refined qab zib nws tus kheej hais txog cov khoom lag luam nrog qhov nruab nrab GI, tab sis nrog tus nqi ciam teb. Qhov no txhais tau hais tias raws li txoj kev xav nws tuaj yeem noj, tab sis kev nqus ntawm qab zib tshwm sim sai, uas txhais tau hais tias cov piam thaj hauv ntshav tseem nce sai. Yog li ntawd, qhov tseem ceeb, nws yuav tsum tau txwv lossis tsis siv txhua lub sijhawm.

Kev noj haus rau ntshav qab zib hom 2, rau ib lub lim tiam, cov khoom lag luam pub thiab txwv tsis pub

Mob ntshav qab zib mellitus yog ib qho loj ntawm cov kab mob endocrine system, uas yuav tsum muaj kev soj ntsuam tas li los ntawm tus neeg mob thiab kws kho mob. Txhua tus neeg uas tau txheeb xyuas tus mob no yuav pom zoo tias feem pua ntawm cov kev txwv thiab kho mob pom zoo yog rau kev noj zaub mov noj txhua hnub. Qhov tseeb, qhov no yog qhov kev kho mob tseem ceeb, uas ntawm chav kawm ntawm tus kab mob ncaj qha nyob, nrog rau cov xwm txheej dav dav ntawm tus neeg mob.

Yog tias koj muaj ntshav qab zib hom 2, khoom noj yog ib qho tseem ceeb los nco, yog li nws zoo tshaj los luam nws kom nws ib txwm nyob ntawm koj lub qhov muag thiab koj ua raws li nws. Coob tus neeg ntseeg yuam kev tias tsis muaj ib yam dab tsi yuav tshwm sim los ntawm ob peb khob dej cawv lossis los ntawm kaum ob lub chocolate. Cov kev cuam tshuam zoo li no tsuas cuam tshuam tag nrho koj cov kev siv zog thiab tuaj yeem ua rau qhov xwm txheej tseem ceeb uas yuav tsum tau rov ua haujlwm sai, lossis txawm tias qhov tsis lees noj cov khoom noj.

Ua ntej tshaj, koj yuav tsum khaws cov ntawv sau zaub mov noj (online lossis ntawm daim ntawv), sau txhua yam uas koj haus txhua hnub, thiab ua raws li lwm cov teeb meem kev noj haus zoo.

Hauv cov neeg mob ntshav qab zib uas, ntawm kev tsis quav ntsej lossis txhob txwm, tsis ua raws li kev noj zaub mov ua ntej kuaj mob, ua rau muaj ntau ntawm cov carbohydrates hauv zaub mov noj, cov hlwb poob lawv qhov tsis haum rau insulin. Raws li qhov tshwm sim, cov piam thaj hauv cov ntshav yuav loj hlob thiab ib txwm nyob ntawm tus nqi siab. Kev noj zaub mov zoo rau cov neeg mob ntshav qab zib muaj rov qab mus rau lub hlwb li qub insulin rhiab heev, uas yog lub peev xwm nqus suab thaj.

Txwv txiav cov calories kom tsawg thaum tswj hwm nws cov nqi zog rau lub cev.

Noj thaum yuav luag tib lub sijhawm. Yog li, koj yuav ua tiav lub cev tawm ntawm cov metabolism hauv thiab lub plab zom mov.

Lub zog hluav taws xob ntawm cov khoom noj yuav tsum tau cuam tshuam qhov kev siv lub zog tiag tiag.

Ib qho uas yuav tsum tau tsib mus rau rau pluas noj nyob rau ib hnub, nrog rau cov khoom txom ncauj me me (feem ntau yog rau cov neeg mob insulin).

Kwv yees li ntawm cov zaub mov tseem ceeb hauv calories ntau. Feem ntau cov carbohydrates yuav tsum tau noj thaum sawv ntxov.

Ntxiv cov zaub tshiab muaj nplua nuj nyob rau hauv fiber los ntawm cov uas tso cai rau txhua lub tais los txo cov kev nqus ntawm cov suab thaj yooj yim thiab tsim satiety.

Hloov chaw qab zib nrog kev tso cai nyab xeeb thiab cov qab zib hauv cov khoom ib txwm.

Noj khoom qab zib tsuas yog hauv cov zaub mov yooj yim, tsis noj khoom txom ncauj, txwv tsis pub muaj lub siab dhia ntshav qab zib.

Kev nyiam rau cov khoom qab zib uas muaj cov roj muaj roj (ceev, cov kua mis nyeem qaub), txij li thaum sibhawm tsis zoo ntawm cov rog pab ua kom cov suab thaj txo qis.

Txwv tsis pub cov roj carbohydrates ntau.

Kev txwv nruj heev ntawm kev zom cov zaub mov tsis yooj yim, kom txog thaum lawv ua tiav.

Txwv kev txwv tsis pub noj ntawm cov tsiaj rog.

Cov kev txo qis lossis tshem tawm cov ntsev ntau.

Kev tsis suav cov zaub mov tom qab kis las lossis kev ua si.

Qhov tshwj xeeb yog kev hla dhau, uas yog, ntau dhau ntawm txoj hnyuv zom zaub mov.

Kev txwv tsis pub tshaj lossis txwv tsis pub haus cawv (txog qhov muaj feem thib ib hnub). Koj yuav tsum tsis txhob haus dej ntawm lub plab khoob.

Kev noj haus txhua hnub ntawm cov kua dej pub dawb - 1.5 liv.

Kev siv ntawm kev noj haus txoj kev npaj ntawm kev npaj.

Qee qhov ua kom zoo ntawm cov ntshav qab zib

Koj tsis tuaj yeem siv sijhawm ntev ntev hauv cov khoom noj thiab tshaib plab.

Noj tshais yuav tsum tsis txhob saib xyuas.

Lauj kaub tais diav yuav tsum tsis txhob txias dhau lossis kub.

Noj mov kawg tsis pub dhau ob teev ua ntej yuav mus pw.

Thaum noj mov, zaub tau noj ua ntej, tom qab los ntawm cov khoom noj protein (tsev cheese, nqaij).

Yog tias muaj cov zaub mov carbohydrates ntau hauv ib qho kev pabcuam ntawm cov zaub mov, yuav tsum muaj cov rog lossis cov protein kom txo qis ntawm kev zom ntawm lub qub.

Nws yog qhov zoo dua rau haus dej los yog tso cai haus ua ntej noj mov, tab sis tsis muaj ib qho twg tsis haus lawv nrog zaub mov.

Koj tsis tuaj yeem nce GI ntawm cov khoom los ntawm kev ntxiv cov hmoov nplej, ntxiv rau kib lawv, breading hauv batter thiab breadcrumbs, seasoning nrog roj thiab rwj (taub dag, beets).

Thaum ua zaub ua noj cutlets, koj tsis tuaj yeem siv lub loaf, hloov nws nrog zaub, oatmeal.

Nrog kev ua tsis tau zoo ntawm cov zaub, koj yuav tsum ua cov tais ci, ntau yam pastes thiab pastes los ntawm lawv.

Txhob noj thaum 80% txaus.

Vim li cas koj yuav tsum coj mus rau hauv tus account GI (glycemic index) mob ntshav qab zib?

GI - qhov ntsuas kev muaj peev xwm ntawm cov khoom lag luam tom qab lawv nkag mus hauv tib neeg lub cev ua rau kev nce ntshav qab zib. Nws yog qhov tshwj xeeb tshaj yog xav txog nrog tshuaj insulin thiab mob ntshav qab zib mellitus ntau.

Txhua cov glycemic index muaj txhua yam khoom. Yog li, qhov ntau dua nws yog, qhov ntau dua cov ntshav qab zib cov ntshav nce siab thiab rov ua haujlwm dua.

Qeb GI faib txhua yam zaub mov nrog qis (txog 40) feem ntau (41-70) thiab GI siab (ntau dua 70 units). Koj tuaj yeem nrhiav cov rooj noj mov nrog cov khoom tawg rau cov pab pawg no lossis online laij lej rau suav GI ntawm lawv cov portals thiab chaw so rau lawv hauv lub neej txhua hnub.

Lawm, tag nrho cov zaub mov uas muaj GI siab yuav tsum tau muab cais tawm ntawm kev noj haus, tshwj tsis yog cov khoom noj uas muaj txiaj ntsig rau lub cev muaj ntshav qab zib. Hauv qhov no, GI tag nrho ntawm cov zaub mov noj yog txo qis los ntawm qhov kev txwv ntawm cov khoom noj carbohydrate ntxiv.

Kev noj zaub mov zoo yuav tsum muaj cov khoom noj uas muaj qhov nruab nrab (me me) thiab qis (feem ntau) GI.

Chav tsev qhob cij lossis XE yog lwm qhov ntsuas tsim los pab tshem tawm cov carbohydrates. Nws tau txais nws lub npe los ntawm ib qho ntawm "cib" qhob cij, uas tau los ntawm kev txiav ib qho loaf uas zoo tib yam rau hauv daim, thiab tom qab ntawd hauv ib nrab: xws li 25-gram daim muaj 1 XE.

Feem ntau cov zaub mov muaj xws li carbohydrates, thaum lawv tsis sib txawv hauv cov khoom, muaj pes tsawg leeg thiab calories. Yog li, nws yog qhov nyuaj los txiav txim siab noj zaub mov noj txhua hnub uas tsim nyog rau cov neeg mob insulin - tus nqi ntawm cov khoom noj carbohydrates yuav tsum tau sib haum nrog cov koob tshuaj insulin.

Xws li qhov kev suav tawm yog suav tias yog thoob ntiaj teb thiab tso cai rau koj los xaiv qhov xav tau ntawm cov tshuaj insulin. Qhov ntsuas XE tso cai rau koj los txheeb xyuas cov carbohydrate feem yam tsis muaj qhov hnyav, thiab, hauv peb lub tswv yim, hauv cov ntim ntau yam uas yooj yim rau kev nkag siab (rab diav, iav, thooj, thooj, thiab lwm yam). Tau kwv yees tias muaj pes tsawg lub khob cij noj ib zaug thiab ntsuas ntshav qab zib, ib tug neeg mob ntshav qab zib mellitus ntawm pab pawg 2 tuaj yeem nkag rau qhov tshuaj uas yuav tsum tau muaj ntawm insulin nrog kev txiav txim luv ua ntej noj mov.

qab zib theem tom qab noj 1 XE nce los ntawm 2.8 mmol / l,

1 XE suav nrog kwv yees li 15 g ntawm carbohydrate zom,

Yuav tsum muaj 2 khob dej ntawm insulin kom nqus 1 XE,

kev ua noj txhua hnub yog 18-25 XE, nrog rau faib rau rau pluas mov (3-5 XE - zaub mov tseem ceeb, 1-2 XE - khoom noj txom ncauj).

1 XE yog sib npaug: 30 g ntawm qhob cij xim av, 25 g ntawm qhob cij dawb, 0.5 khob ntawm buckwheat lossis oatmeal, 2 prunes, 1 kua nruab nrab, thiab lwm yam.

Pub siv thiab Tsis tshua Muaj Khoom Siv Khoom Noj

Cov zaub mov noj uas tso cai rau ntshav qab zib yog pawg uas tuaj yeem noj tau yam tsis muaj kev txwv.

Mob ntshav qab zib mellitus yog ib hom mob ntev ntev uas tshwm sim vim qhov ua haujlwm tsis zoo ntawm cov endocrine system thiab yog tus cwj pwm los ntawm kev nce ntxiv ntawm cov piam thaj hauv cov ntshav. Ib qho kev ua tsis tiav ntawm kev txiav ntawm lub cev ntawm cov tshuaj insulin hauv qab no txhua yam teeb meem. Mob ntshav qab zib muaj feem rau ntau tus neeg. Tus naj npawb ntawm cov kab mob tsis zoo zuj zus tsis yog ntawm cov neeg laus xwb, tab sis kuj yog ntawm cov tub ntxhais hluas thiab cov menyuam yaus. Nrog rau tus mob zoo li no, cov khoom noj khoom haus kom zoo yuav tsum muaj cai. Peb nrhiav pom dab tsi noj rau cov ntshav qab zib hom 2 yuav tsum yog rau cov tib neeg muaj, thiab yuav ua li cas tuav tus neeg mob ib txwm nyob nrog nws.

Cov kab mob endocrine tuaj yeem ua rau cov kab mob ua rau lub hlwb ntawm kev puas tsuaj. Cov kab mob no suav nrog qhua dej qhua taum, kabmob qhua pob, mob kabmob hnoos hawbpob, thiab lwm yam. Cov neeg uas tau muaj cov kabmob no muaj feem ua rau muaj mob ntshav qab zib ntau ntxiv. Ib qho ntawm cov laj thawj yog txoj kev muaj keeb. Raws li kev txheeb cais, tus naj npawb ntawm cov neeg mob mob ntshav qab zib ntawm cov txheeb ze muaj ntau dua. Muaj kev noj mov ntau dhau kuj yog txaus ntshai rau kev noj qab haus huv - los ntawm kev rog dhau kev pheej hmoo muaj tus kabmob no. Tsis tas li, cov teeb meem ntawm tus mob yog haus cawv, ua kom lub cev lossis lub siab thiab lub hlwb.

Mob ntshav qab zib raug cais ua 2 hom: Ntshav qab zib-insulin, uas tau qhia los ntawm 1 pab pawg, thiab ywj siab ntawm cov tshuaj insulin, 2 pawg. Yog tias pawg 1 tuaj yeem tshwm sim txawm tias menyuam mos, tom qab ntawd tus mob ntshav qab zib hom 2 tuaj yeem nyob tus yees ntau dua, lawv tsis xav tau, zoo li thawj kis, tshuaj insulin. Lawv txhim kho lawv tus kheej, tab sis vim yog ua tsis zoo ntawm cov txiav, cov neeg no tau yuam kom noj kom zoo thiab fractionally, tswj cov piam thaj thiab, yog tias tsim nyog, haus cov tshuaj uas muaj suab thaj. Ntshav qab zib Hom 2 feem ntau tshwm sim rau cov neeg laus.

Nws yog tsim nyog sab laj tus kws kho mob yog tias cov tsos mob tshwm sim:

• Koj mloog zoo li kev nqhis dej tas li.
• Kev yuag yam tsis paub siv yog pib los ntawm kev noj zaub mov zoo.
• Feem ntau zoo nkaus li qaug zog pib pom yam tsis paub pom.
• Cov cag ncab pib mob.
• kiv taub hau, xeev siab, mob plab tshwm sim.
• Pheej nquag tso zis ib hmos.
• Mob taub hau, rwj, pustules hauv kaum ntawm lub qhov muag, tawm hws.

Feem ntau koj tuaj yeem hnov cov lus tsis txaus ntseeg uas yuav tsum tau muab pov tseg.
Mob ntshav qab zib tuaj yeem sib kis tau: ua tiav delirium, nws tsis paub meej tias tshwm sim los.
Yog tias tus menyuam yaus noj ntau yam khoom qab zib thiab lwm yam khoom qab zib, nws tuaj yeem muaj ntshav qab zib. Cov kws kho mob hais tias qhov no tsis muaj tseeb. Yog tias tus me nyuam tsis mob rau tus mob ntshav qab zib. Nws yuav tsis tau txais, txawm tias nws noj khoom qab zib ntau npaum li cas.

Kev noj haus rau cov ntshav qab zib hom 2, yog li yuav hais lus, rau cov tib neeg, to taub thiab ua tau, ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv ntawm tus neeg mob. Nrog rau cov khoom noj kom zoo, tus kab mob no tsis cuam tshuam rau tib neeg kev noj qab haus huv thiab yuav pab txo qis kev siv tshuaj. Txhawm rau txhim kho tus mob, nws yog qhov yuav tsum tau ua raws kev noj haus thiab noj zaub mov fractional, uas yog, noj zaub mov noj txhua 3-4 teev ib me ntsis. Txhua yam zaub mov noj rau tus kab mob no yuav tsum yog tus kws kho mob tau txais los ntawm nws tus kheej, txij li txhua tus yam ntxwv ntawm tus kabmob yuav tsum raug coj los siv. Kuj tseem muaj cov khoom noj uas txwv tsis pub cov mob ntshav qab zib.

Saib cov ntawv qhia ua zaub mov kom paub meej thiaj li hais tias cov piam thaj hauv ntshav tsis nce siab txog hom ntshav qab zib hom 2.

Los ntawm koj cov khoom noj koj yuav tsum tau tshem tawm cov zaub mov ntsim, qab ntsev, kib, haus luam yeeb thiab rog. Tshwj xeeb tshaj yog cov nqaij tsis zoo, qe, tshij. Tsis txhob siv cov kua txiv qab zib, ncuav qab zib thiab khoom qab zib, tsis nco qab txog cov txiv ntoo feem ntau. Tsis tas li, cov kws tshaj lij muab txoj cai txiav npluav rau mov nplej thiab semolina porridge, qhob cij dawb. Txhua cov khoom noj uas muaj nplej zom tau tso cai rau noj hauv tsawg cov khoom. Cov dej cawv muaj contraindicated. Hauv cov ntshav qab zib hnyav, qab zib yog txwv tsis pub ua.

Cov kws kho mob tau ua pov thawj tias txhua yam kev hloov qab zib tseem muaj kev phom sij, txawm tias ntuj (fructose, xylitol, sorbitol), lossis khoom cuav li aspartame thiab lwm tus. Lawv tuaj yeem siv los ntawm cov mob ntshav qab zib tsuas yog hauv cov khoom me me xwb, piv txwv, fructose hauv tsuas yog 2-3 tsp. ib hnub, aspartame feem ntau yog veiled "nuclear foob pob" rau lub cev, nws zoo dua kom tsis txhob suav tag nrho. Nws yog qhov zoo dua los siv stevia thiab Jerusalem artichoke, uas yog tsawg kawg tsis qab zib, tab sis pab tau rau txhua lub cev.

Qee tus ntseeg tias tsiaj taub tuaj yeem hloov tau cov kua qaub thiab nws cov khoom lag luam. Qhov no tsis muaj tseeb, tsiaj cov protein muaj qhov tseem ceeb dua rau lub cev, tshwj xeeb tshaj yog rau menyuam yaus, ntxiv rau. Peb cov taum pauv yuav luag hloov pauv thoob ntiaj teb.

Nws raug tso cai rau siv kua zaub npaj rau cov rog tsis muaj rog, nqaij ntses npau npau, lossis fij, cov roj muaj roj tsawg. Taum, zaub lwm yam tshaj li qos yaj ywm, khoom noj siv mis uas muaj cov rog tsawg, nrog rau cov cij cij, cereals, qaub lossis txiv hmab txiv ntoo tsis muaj qab zib thiab haus tsis muaj suab thaj raug tso cai. Cov rog rog, xws li salmon, sardine, yog pab rau cov ntshav qab zib. Cov kua zaub muaj txiaj ntsig zoo, piv txwv li, zaub qhwv thiab zaub ntug hauv paus.

Cov neeg mob ntshav qab zib raug pom zoo kom noj 5-6 zaug hauv ib hnub, ib qho kev ua rau lub cev ntau dua, uas yuav pab txhawb kev hnov mob insulin ntau dua.

Saib cov lus qhia ntxiv khoom noj khoom haus rau lub neej noj qab haus huv.

Nws yuav tsum nco qab tias ua ntej dhau los, thaum tsis muaj tshuaj muaj suab thaj, cov kws kho mob tau sim tswj lub xeev cov mob ntshav qab zib tsuas yog nrog zaub mov noj. Piv txwv li, nyob rau hauv cov khw muag khoom muaj ib txwm saib xyuas cov neeg mob ntshav qab zib, qhov chaw uas lawv muag scarw buckwheat thiab qee cov khoom muaj ntshav qab zib. Cov tsos mob ntawm insulin tso cai rau cov neeg mob ntshav qab zib noj yuav luag txhua zaus, tsuas muaj qee qhov kev txwv, tsis tas txwv lawv tus kheej hauv zaub mov.

Cov ntawv qhia zaub mov rau 1 hnub

Noj tshais:
Hau nqaij nrog stewed zucchini
Kas fes lossis tshuaj yej nrog mis nyuj
Butter (10 g) thiab 2 slices ntawm rye qhob cij

Noj su:
Nqaij ntses lossis nqaij kua zaub nrog nqaij npuav nqaij
Tsawg-rog hau nqaij nrog stewed cabbage
Fresh kua los yog jelly compote

Noj sus tom qab:
Nyoos cheesecake
Rosehip Txoj kev lis ntshav los yog tshuaj yej nrog txiv qaub

Noj hmo:
Stuffed zaub qhwv nrog nqaij lossis cod hauv marinade
Tshuaj yej lossis chamomile Txoj kev lis ntshav

Thaum tsaus ntuj:
Qaub mis los yog kua

Cov lus qhia rau cov neeg mob endocrine:

1. Teem caij lub hwj huam hom.

2. Sim coj lub neej kom nquag plias thiab txawb kev ua neej. Qhov no yuav inhibit qhov kev loj hlob ntawm tus kab mob.

3. Tsis txhob tsis quav ntsej cov tshuaj uas kws kho rau koj ntawm tus kws kho keeb (endocrinologist).

4.Tau lub ntsuas ntshav qabzib thiab kuaj xyuas koj cov ntshav qab zib tas li. Koj yuav tsum ntsuas nws thaum sawv ntxov ntawm lub plab khoob.

Rau tag nrho lub neej, hloov qee qhov kev coj ua ntawm koj lub neej thiab nyob rau hauv tsis muaj qhov xwm txheej tsis tsom mus rau tus kabmob. Ua tsaug rau kev noj zaub mov kom zoo, peb tsis tsuas saib xyuas lub xeev kev noj qab haus huv, saturating lub cev nrog cov vitamins thiab cov zaub mov muaj txiaj ntsig, tab sis kuj txhim kho txoj haujlwm ntawm txhua yam hauv nruab nrog cev thiab tshuab.

1. Oatmeal. Cov zaub mov no muaj cov tshuaj fiber ntau, uas ua rau cov ntshav qab zib.

2. Zaub. Cov zaub mov, vitamins thiab antioxidants yog ib feem ntawm cov zaub tshiab. Yuav kom txo qab zib, cov kws txawj pom zoo kom noj zaub cob pob paj thiab kua txob liab. Zaub cob pob - tua cov kab mob hauv lub cev, thiab kua txob liab - nplua nuj hauv ascorbic acid.

3. Lub nroog Yeluxalees artichoke. Pab tshem tawm cov co toxins, txhim kho metabolism hauv thiab txo cov ntshav qab zib.

4. Cov ntses. Los ntawm kev noj ntses ob zaug hauv ib asthiv, kev pheej hmoo ntawm kev tsim muaj ntshav qab zib yog txo qis. Nws yog qhov zoo ua kom ncu nws lossis ci nws hauv qhov cub.

5. Qej. Cov khoom no muaj cov nyhuv hauv insulin ntau lawm los ntawm kev ua kom zoo li tus kab mob ntshav siab. Tsis tas li ntawd, qej muaj cov tshuaj tua kab mob uas ua rau muaj txiaj ntsig zoo rau kev ua haujlwm ntawm txhua yam muaj sia.

6. Xiav. Cov sib xyaw ua ke ntawm cov txuj lom no suav nrog magnesium, polyphenols thiab fiber, uas txo qis cov suab thaj hauv lub cev.

7. Avocado. Cov khoom ntawm avocados yog qhov kev txaus siab rau ntau yam. Cov txiv hmab txiv ntoo ntsuab no nplua nuj nyob hauv cov txiaj ntsig cov keeb kwm, folic acid, proteins, monounsaturated fats thiab magnesium. Kev siv li niaj zaus ntawm nws yuav ua rau muaj zog tiv thaiv, txhim kho cov tawv nqaij thiab plaub hau, tiv thaiv lub cev los ntawm kev txhim kho ntshav qab zib.

Saib seb yuav ua li cas ci nqaij noj kom qab thiab kom noj kom qab.

Peb tau qhia koj tias kev noj haus rau ntshav qab zib ntawm pab pawg thib ob yog rau cov neeg ib txwm, ua raws, tsiv, ua kom zoo siab, thiab tus kab mob yuav tsis thab koj, thiab lub neej yuav zoo siab koj nrog cov xim qaim.

Baranov V.G. Qhia rau Sab Hauv Tshuaj. Cov kab mob ntawm cov endocrine system thiab cov metabolism, Lub Xeev Lub Tsev Luam Ntawv ntawm Cov Ntawv Kho Mob - M., 2015. - 304 p.
Mikhail, Rodionov Cov Ntshav Qab Zib thiab cov ntshav qabzib. Pab koj tus kheej / Rodionov Mikhail. - M .: Phoenix, 2008 .-- 214 p.
Russell Jesse Hom 2 Ntshav Qab Zib Mellitus, Phau Ntawv Xav Tau -, 2012. - 962 c.

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.