Ntshav Qab Zib muaj protein ntau

Thaum txiav txim siab "qab zib", tus neeg mob yuav tsum ua raws li kev noj haus thoob plaws nws lub neej. Los ntawm cov zaub mov muaj txiaj ntsig zoo, cov piam thaj hauv ntshav nyob ncaj qha nyob ntawm seb. Yog li, nws yog qhov tseem ceeb uas yuav tau xaiv cov khoom noj kom haum rau tib neeg.

Tus mob ntshav qab zib hom 2 muaj cov txheej txheem khoom noj khoom haus zoo uas ua kom paub tseeb tias tus kab mob no tsis dhau los ua hom insulin. Thiab nrog rau thawj hom mob ntshav qab zib, kev noj haus yuav txo qhov kev pheej hmoo ntawm kev ua mob hyperglycemia, thiab ntau yam teeb meem ntawm cov phiaj xwm plab hnyuv siab raum.

Hauv qab no peb yuav xav txog cov khoom noj muaj protein ntau rau cov ntshav qab zib, nws qhov ua tau ntawm cov kab mob no, yuav ua li cas xaiv cov khoom kom raug raws li lawv cov glycemic index (GI), thiab cov hauv paus ntsiab lus ntawm kev noj mov tau nthuav tawm.

Kev noj haus protein ntau

Kev noj haus protein rau cov ntshav qab zib hom 2 tej zaum yuav muaj "txoj cai kom muaj txoj sia," txawm hais tias cov kws kho mob tseem pom zoo kom noj cov zaub mov muaj protein tsawg. Qhov no yog vim qhov tseeb hais tias cov vitamins thiab cov zaub mov yuav tsum nkag mus rau tus neeg mob lub cev. Txij li thaum thawj ntawm cov protein yog fraught nrog undesirable organic sib txuas hauv lub cev.

Nrog cov protein hom khoom noj khoom haus, cov zaub mov tseem ceeb yog cov nqaijrog (nqaij, qe, ntses). Nquag, lawv qhov kev pom muaj kabmob noj tsis tau ntshav qab zib yuav tsum tsis pub ntau tshaj 15% ntawm tag nrho cov zaub mov noj. Kev noj zaub mov protein ntau dhau mus ua rau lub raum ua haujlwm ntxiv rau lub raum, uas twb tau dhau los ua ib qho kab mob "qab zib".

Txawm li cas los xij, yog tias cov neeg mob ntshav qab zib tsis yog insulin yog cov rog dhau, ces kev noj zaub mov muaj protein ntau pab ua rau cov phaus ntxiv. Qhov loj tshaj plaws yog kom paub qhov chaw nruab nrab. Yuav kom txo qhov hnyav, koj yuav tsum ua raws li kev noj zaub mov protein nyob rau ib hnub, thiab tom ntej no cov zaub mov muaj protein tsawg. Txoj kev noj zaub mov no tsuas yog tso cai los ntawm kev pom zoo ntawm tus kws tsim txoj cai endocrinologist.

Khoom noj uas muaj protein ntau:

• ntses
• nqaij ntses (squid, cws, roob ris),
• qaib
• chaw yuj nyuj thiab khoom noj siv mis.

Nws kuj tseem tshwm sim tau hais tias nws tsis yog ib txwm ua tau los ua kom tiav cov zaub mov kom muaj protein ntau rau cov ntshav qab zib. Hauv qhov no, koj tuaj yeem siv protein sib tsoo. Nws muaj cov protein thiab complex carbohydrates, yog li nws tsis txwv rau ntshav qab zib ntawm thawj thiab hom thib ob.

Txawm li cas los xij, cov kab mob ntshav qab zib ntawm ib hom twg tau pom zoo kom muaj cov zaub mov muaj protein tsawg, uas ua rau lub cev tsis yog nrog cov protein xwb, tabsis tseem muaj lwm yam tshuaj uas tsim nyog rau kev ua haujlwm ntawm txhua lub cev.

Ib nrab ntawm cov khoom noj txhua hnub yuav tsum yog zaub, ua zaub nyoos, sab lauj kaub tais diav thiab ua zaub mov noj. 15% yog cov protein, raws li ntau cov txiv hmab txiv ntoo, nyiam dua tshiab, thiab tus so yog zaub mov noj.

Xaiv cov khoom noj rau ib qho twg ntawm cov pluas noj rau cov ntshav qab zib yuav tsum yog raws li glycemic index (GI). Peb yuav tsum tsis txhob hnov ​​qab txog calories.

Kev noj haus Glycemic Index

GI yog tus nqi digital uas qhia txog cov nyhuv ntawm ib yam khoom ntawm ntshav qabzib. Tus lej me dua, cov zaub mov "ruaj ntseg dua".

Qhov sib xws ntawm zaub thiab txiv hmab txiv ntoo tuaj yeem cuam tshuam qhov nce hauv GI, uas yog, yog tias cov khoom lag luam raug coj mus rau lub xeev ntshiab, ces nws qhov taw qhia yuav nce me ntsis, tab sis me ntsis. Qhov no yog vim qhov "poob" ntawm fiber ntau, uas yog lub luag haujlwm rau cov teeb meem yam tsis muaj piam thaj hauv cov ntshav.

Txhua tus endocrinologist uas npaj rau kev kho kev noj haus yog coj los ntawm GI. Kuj tau them sai sai rau cov ntsiab lus tsis zoo ntawm cov zaub mov. Tom qab tag nrho, qee cov khoom lag luam muaj tus nqi qis, piv txwv li, cov noob thiab noob txiv, tab sis tib lub sijhawm lawv cov calories ntau.

Cov zaub mov muaj roj yog txwv tsis pub rau cov neeg mob ntshav qab zib, vim tias ntxiv rau lawv cov calorie cov ntsiab lus, uas tuaj yeem cuam tshuam rau qhov hnyav, nws muaj cov roj (cholesterol) phem thiab txhawb kev tsim cov plahaum plahaum.

GI tau muab faib ua peb pawg:

1. 0 - 50 PIECES - qhov ntsuas tsis tshua zoo, cov zaub mov zoo li cov zaub mov tseem ceeb,
2. 50 - 69 units - qhov nruab nrab, xws li zaub mov yog kev zam thiab raug pom zoo ntau zaus hauv ib lub lis piam,
3. 70 ntu thiab sab saud yog qhov taw qhia siab, cov zaub mov nyob hauv qab kev txwv nruj tshaj plaws, vim tias nws provokes kev dhia ntse hauv ntshav qab zib.

Siv cov khoom noj khoom haus nrog GI txog 50 PIECES, tus neeg mob ntawm hom thib ob ntawm cov ntshav qab zib tau yooj yim tswj cov piam thaj hauv ntshav tsis muaj kev pab los ntawm kev siv tshuaj kho. Nws yog ib qho tseem ceeb kom koom nrog kev kho mob lub cev.

Cov tswv yim kev noj haus

Ntxiv rau kev xaiv cov zaub mov raug cai thiab kev xam ntawm ntu, nws yog ib qho tseem ceeb kom ua raws cov qauv ntawm khoom noj khoom haus. Yog li, koj yuav tsum noj zaub mov me me, 5-6 zaug hauv ib hnub, tsis muaj noj ntau dhau, thiab tib lub sijhawm, txwv tsis pub kev tshaib kev nqhis.

Cov cai ntawm kev ntsuas dej yuav tsum tsis txhob raug saib tsis taus - tsawg kawg ob lub khob ntawm dej nyob rau ib hnub. Qhov no tseem ceeb heev yog tias ib tus neeg ua raws li kev noj haus protein.

Nws yog ib qho tsim nyog kom tsis suav nrog qab ntsev thiab haus zaub mov, kom tsis txhob ntxiv rau lub nra lub raum ua haujlwm. Tsuas yog ua tiav kev tsis lees txais cov khoom qab zib thiab hmoov.

Peb tuaj yeem paub qhov txawv hauv paus ntsiab lus ntawm kev kho zaub mov noj:

• cov zaub mov fractional, 5-6 zaug hauv ib hnub,
• haus tsawg kawg yog ob litres kua ib hnub,
• cov khoom noj txhua hnub suav nrog zaub, txiv hmab txiv ntoo, nqaij lossis ntses, cereals thiab cov khoom noj siv mis,
• pluas mov kawg yuav tsum yog tsawg kawg ob teev ua ntej yuav mus pw,
• porridge yuav tsum tau siav hauv dej, yam tsis ntxiv butter,
• cov roj zaub yog qhov zoo dua los hloov nrog txiv roj roj, nws tsis tsuas yog nplua nuj nyob hauv cov vitamins, tab sis tib yam tshem tawm cov roj cholesterol hauv lub cev kom zoo.

Qauv ntawv qhia zaub mov

Hauv qab no yog cov piv txwv cov zaub mov tsom rau kev txo cov ntshav qab zib thiab pab txhawb kom yuag nrog cov rog dhau. Nws tuaj yeem hloov raws li tus kheej nyiam saj. Tsis tas li, siv dhau rau rau pluas mov, nws raug tso cai kom txo lawv mus rau tsib.

Cov txiv hmab txiv ntoo thiab cov tais diav los ntawm lawv yuav tsum muaj nyob hauv pluas tshais, vim tias cov piam thaj tau muab nrog lawv mus rau hauv lub cev, uas tau nqus zoo dua los ntawm cov neeg mob uas tawm dag zog hauv thawj ib nrab ntawm ib hnub.

Kev ua noj yog qhov tsim nyog rau ob peb nkawm, nyob hauv kev ua zaub mov qeeb, hauv microwave, hauv qhov cub lossis rhaub.

1. thawj pluas tshais - 150 grams ntawm cov txiv hmab txiv ntoo nyias nrog cov kua mis nyeem tsis qab qab,
2. thib ob noj tshais - omelet los ntawm ib lub qe thiab zaub, ib nplais ntawm rye qhob cij, tshuaj yej,
3. noj su - buckwheat kua zaub, stewed zaub qhwv nrog nceb, chav nqaij qaib cutlet, tshuaj yej thiab marmalade tsis muaj suab thaj ua noj hauv tsev,
4. cov khoom noj txom ncauj rau yav tav su - tsev cheese qab suffle nrog txiv hmab txiv ntoo qhuav,
5. thawj noj hmo - barley, pollock hauv soob soob, kas fes nrog qab zib,
6. zaum ob hmo yog khob ryazhenka.

• thawj zaug noj tshais - jelly ntawm oatmeal, ib daim ntawm cov mov ci txhuv,
• noj su - oatmeal rau hauv dej nrog txiv hmab txiv ntoo qhuav, kas fes nrog qab zib,
• noj su - zaub ua kua zaub, mov ci nqaij kib nqaij ua tej nqaij xyaw nrog lws suav kua zaub, zaub xam lav, tshuaj yej nrog kua qaub,
• tav su tshuaj yej - ib qho kua, tshuaj yej, taum paj,
• thawj noj hmo - hiav txwv zaub xam lav (hiav txwv dej cawv, dib, hau qe, lub caij ntuj yog tsis muaj qab zib), hlais muaj ncuav ci, tshuaj yej,
• lub hmo thib ob yog khob kefir.

1. thawj zaug noj tshais - ib qho pear, tshuaj yej, 50 gram ntawm cov txiv ntoo,
2. thib ob noj tshais - lub qe hau, zaub raws caij nyoog, zaub txhwb cij, kua kas fes nrog qab zib,
3. noj su - kua zaub nrog cov noodles nyuaj, perch, ci rau ntawm cov zaub hauv ncoo, tshuaj yej,
4. tav su tshuaj yej - tsev cheese, ib txhais tes ntawm cov txiv hmab txiv ntoo qhuav, tshuaj yej,
5. thawj noj hmo - barley porridge, hau nqaij nyug, zaub xam lav, ntsuab tshuaj yej,
6. zaum thib ob yog khob kua mis nyeem qaub.

• thawj zaug noj tshais - tshuaj yej nrog cheesecakes,
• noj su - omelet nrog zaub, ib qho hlais ntawm qhob cij qhob cij, tshuaj yej,
• noj su - zaub kua zaub, buckwheat nrog ntses patty, ib qho hlais ntawm cov mov ci, cov tshuaj yej,
• tav su tshuaj yej - tsev pheeb suab cheese dumplings, tshuaj yej,
• thawj noj hmo - lentils, stewed nqaij qaib siab, kas fes nrog qab zib,
• lub thib ob noj hmo yog qis-rog tsev cheese.

1. thawj zaug noj tshais - 150 grams ntawm cov txiv hmab txiv ntoo, 100 ml ntawm kefir,
2. tshais thib ob - nqaij ntses hiav txwv, rye cij hlais, tshuaj yej,
3. noj su - kua zaub nrog mov ci thiab zaub stew rau cov neeg mob ntshav qab zib hauv lub qeeb qeeb nrog lub qaib ntxhw hau, kas fes nrog qab zib,
4. Khoom txom ncauj rau yav tav su - jelly ntawm oatmeal, ib nplais ntawm cov ncuav txhuv
5. thawj noj hmo - taum mog puree, nplooj siab rog, tshuaj yej,
6. lub hmo thib ob yog khob iav uas tsis muaj qab hau thiab yogurt.

Daim vis dis aus hauv tsab xov xwm no tham txog cov ntsiab cai ntawm khoom noj khoom haus hauv ntshav qab zib.