Koj tuaj yeem haus dej tshuaj yej ntsuab nrog cov piam thaj siab

Tau ntau xyoo tsis muaj kev vam meej nrog DIABETES?

Lub taub hau ntawm lub koom haum: “Koj yuav xav tsis thoob tias yoojyim kho mob ntshav qab zib li cas los ntawm kev noj tshuaj txhua hnub.

Kev noj zaub mov noj nrog ntshav qab zib cov ntshav qab zib yog lub hauv paus ntawm txoj kev kho mob, vim nws pab tiv thaiv kev txhim kho ntawm cov kev mob nyhav thiab tswj cov piam thaj li qub. Lub hauv paus ntsiab lus tseem ceeb ntawm kev noj zaub mov noj yog qhov kev txwv lossis tsis ua tiav cov zaub mov muaj cov khoom noj carbohydrates ntau. Tus kws kho mob yuav tsum qhia koj seb cov tais diav twg yuav tsum muaj nyob hauv kev noj haus rau cov ntshav qab zib cov ntshav qab zib.

Leej twg ua qhia pom kev noj zaub mov

Nyob rau hauv lub xeev ib txwm, ib tug neeg muaj piam thaj theem ntawm 3.3-5.5 mmol ib liter. Cov ntsuas no tuaj yeem hloov tau thaum nruab hnub, thiab tsuas yog ua tiav ntawm ob qhov kev ntsuas tau ua 7.0 mmol ib zaug thiab siab dua tuaj yeem ua qhov taw qhia ntawm cov ntshav qab zib mellitus.

Cov xwm txheej hauv qab no tuaj yeem cuam tshuam qhov nce ntawm cov piam thaj:

kev ntxhov siab hnyav
cev xeeb tub
ntau yam kab mob.

Cov ntshav qab zib ntau ntxiv ua rau tus neeg mob lub neej zoo thiab nrog cov cim xws li:

txo kev tiv thaiv,
qhov ncauj qhuav
poob phaus
kev nqhis dej
khaus tawv
qaug zog,
cov tsos ntawm boils.

Tag nrho cov tsos mob no tuaj yeem tshwm sim ib txhij los yog tshwm sim rau hauv qhov xwm txheej, nce qhov kev pheej hmoo ntawm kev muaj ntshav qab zib. Rau txhua tus neeg mob, tus kws kho mob rub tawm ib qho kev noj haus zoo nrog ib tus neeg noj tsawg zaus, tsis suav nrog qee yam tais diav los ntawm kev noj zaub mov. Hauv qhov no, tus neeg mob lub hnub nyoog, poj niam txiv neej, lub cev nyhav thiab muaj cov kabmob uas tsis pom kev zoo yuav tsum raug coj los txiav txim. Tsis tas li ntawd, nws raug nquahu kom kuaj xyuas thiab ntsuas qhov ua tiav ntawm lub txiav.

Kev ua kom sib luag ntawm cov protein, cov rog thiab cov nyom carbohydrates hauv kev yoo mov yuav pab tiv thaiv kev txhim kho kabmob.

Cov cai khoom noj khoom haus

Kev noj zaub mov nrog cov piam thaj hauv siab txhais tau tias kev ua tiav ntawm cov khoom qab zib los ntawm cov ntawv qhia zaub mov thiab kev tswj hwm cov piam thaj hauv cov tais diav uas tau ua tiav. Nws raug nquahu tias cov zaub mov muaj calorie tsawg, zaub thiab tshuaj ntsuab muaj nyob hauv cov zaub mov tseem ceeb.

Kev sib xyaw ua ke ntawm cov protein, cov rog thiab carbohydrates yuav pab tiv thaiv tus kab mob:

Nws yog qhov piv ntawm cov khoom uas tso cai rau koj kom ua tiav cov dej qab zib ib txwm.

Koj yuav tsum noj fractionally 5-7 zaug hauv ib hnub hauv ntu me thiab sim kom tsis txhob noj ntau dhau. Koj tsis tuaj yeem tshaib plab: nws zoo dua rau noj txhua 2-3 teev. Yog tias tsis muaj caij noj, koj tuaj yeem muaj khoom noj txom ncauj nrog bar rau cov neeg mob ntshav qab zib, noj txiv hmab txiv ntoo lossis ib qho ncuav me me ntawm cov ncuav rye. Noj tau zoo dua thaum tib lub sijhawm txhawm rau txhim kho lub plab zom mov. Tus neeg mob yuav tsum tso tseg txoj kev haus cawv thiab ua lub neej noj qab nyob zoo. Yog tias qee yam khoom lag luam tsis muaj txiaj ntsig, lawv yuav tsum raug cais tawm ntawm cov khoom noj thiab hloov nrog lwm tus.

Nrog lub siab cov ntshav qab zib cov ntsiab lus, tus neeg mob tau muab lub rooj 9, uas muab rau kev ua kom tiav kev txwv lossis txwv tsis pub muaj cov carbohydrates yooj yim uas tuaj yeem nce ntshav qab zib. Qhov tseem ceeb ntawm cov khoom noj txhua hnub yuav tsum yog zaub tshiab thiab txiv hmab txiv ntoo. Tsis tas li ntawd, nws tsim nyog suav nrog cov khoom siv mis thiab ferreed xyaw zaub mov hauv cov zaub mov.

Cov Khoom Uas Tso Cai

Kev noj haus nrog cov piam thaj hauv cov ntshav tau ua tiav thiab tsim nyog, koj tuaj yeem muab ntau yam ntxiv nrog cov khoom noj xws li:

jelly thiab mousse
zaub kua zaub
khaub noom tsis muaj qab zib
ncuav pastry,
tawv ntses
paj noob hlis thiab butter,
qe dawb
txiv hmab txiv ntoo siav siav.

Koj tuaj yeem noj cov zaub mov twg, tsuas yog semolina, hau ua lub siab, nqaij ntses kaus poom hauv koj cov kua txiv, vinaigrettes thiab zib ntab hauv me me. Yuav luag tsis muaj kev txwv tshwj xeeb, nws raug tso cai noj zucchini, taub dag, dib, txiv lws suav thiab lws.

Koj tuaj yeem noj cov hnyuv ntxwm tshwj xeeb lossis qhob noom qab zib rau cov neeg mob ntshav qab zib, haus compote, siav los ntawm cov txiv hmab txiv ntoo qhuav lossis kua txiv ua tshiab. Rau qhov qab zib siab, lub khob cawv rosehip, kas fes nrog mis thiab tshuaj yej nrog currants pom zoo. Rau cov neeg muaj ntshav qab zib, nws raug nquahu kom suav nrog Jerusalem artichoke hauv koj cov zaub mov noj, vim tias cov zaub no muaj cov tshuaj insulin uas ib txwm muaj.

Ua ntej txhua pluas noj, nws raug nquahu kom haus ib khob ntawm compote kom cov zaub mov zoo dua. Koj tuaj yeem ua zaub mov noj hauv dej nrog qhov sib ntxiv ntawm cov paj noob hlis, thiab xaiv cov ncuav los ntawm cereal lossis ciab.

Ua raws li kev noj haus yuav tsum yog rau ib lossis ob lub lis piam, tom qab uas koj tuaj yeem so ib pliag. Tom qab ntawd tus neeg mob yuav tsum rov ua hoob kawm dua.

Nco ntsoov tias tsuas txo cov ntsev ntawm lub tais diav. Cov khoom yuav tuaj yeem muab rhaub, stewed, ci thiab qee zaus kib. Xylitol yuav pab hloov cov suab thaj; fructose tsuas pub tsawg.

Qauv ntawv qhia zaub mov rau ib hnub

Rau txhua tus neeg mob, ib daim ntawv qhia zaub mov tshwj xeeb yog kos rau tag nrho lub sijhawm kho, tab sis nws raug nquahu kom paub koj tus kheej kom paub kwv yees zoo:

Rau pluas tshais, nws pom zoo kom noj 100 g ntawm tsev cheese, tsev cheese taum pauv 150 g, porridge 150 g thiab qee yam. Los ntawm cov dej haus - kefir nrog cinnamon 200 g lossis kua mis nyeem qaub ntuj yam tsis muaj teeb meem dyes.
Qhov tshais thib ob muaj cov pob tawb los yog cov hlaws barley 200 g, nqaij qaib lossis nqaij menyuam nyuj 100 g, kua txiv qab zib thiab qaub 100 g thiab taum (taum) 60 g.
Rau noj su, nws raug nquahu kom noj zaub kua zaub 250 g thiab txiv hmab txiv ntoo tshiab 150 g.
Hauv siab tshuaj yej, nws pom zoo kom noj cov tsev me me ntawm cheese mousse, Jerusalem artichoke nrog txiv ntoo, tsev cheese cij ncuav qab zib 150 g thiab zaub los yog txiv hmab txiv ntoo.
Noj hmo muaj 200 g stewed zaub, nqaij luav los yog ntses 150 g.
Thaum tsaus ntuj, thaum koj hnov zoo li tshaib plab, koj tuaj yeem haus 200 g ntawm kefir nrog cinnamon.

Hauv cov zaub mov noj txhua hnub koj tuaj yeem suav nrog zaub mov nrog pollock, uas tau npaj los ntawm cov khoom xyaw hauv qab no: pollock, txiv roj roj, radishes, qaub cream, ntsuab dos, kua txiv txiv qaub. Radishes thiab dos yuav tsum tau txho thiab ua ke nrog txiv qaub kua txiv, ntsev thiab kua txob. Tom qab ntawd kib lub pollock fillet thiab ncuav sauce dua nws ua ntej pab.

Nrog rau cov ntshav qab zib kom ntau, nws pom zoo kom noj ib qho omelet nrog ntxiv ntawm zaub cob pob thiab quail qe. Rau nws cov kev npaj koj yuav xav tau 3 quail qe, me ntsis zaub cob pob, txiv qaub kua txiv thiab roj sunflower. Yeej qe nrog ntsev thiab kua txiv txiv qaub thiab tom qab ntawd ntxiv cov zaub paj duav rau lawv. Ncuav lub omelet rau hauv ib lub lauj kaub nrog roj dua thiab ua noj rau 5 feeb.

Kev noj zaub mov rau cov roj (cholesterol) siab

Cov roj (cholesterol) nyob hauv cov ntshav, lub siab thiab lub hlwb. Nws yog qhov tsim nyog rau kev ua haujlwm tsis tu ncua ntawm cov zom zaub mov, kev tsim cov hlwb tshiab thiab kev tsim cov tshuaj hormones. Tib neeg lub cev ywj pheej tsim tawm cov khoom xav tau, tab sis nrog kev siv qee yam khoom noj khoom haus nws tuaj yeem tsim tawm ntau dhau.

Pab txhawb cov ntshav ntxiv:

haus luam yeeb
cov kab mob uas tag nrho
rog thiab rog dhau,
kev ntxhov siab heev
lub cev ntev dhau lawm.

Nrog rau cov roj cholesterol ntau dhau, koj xav tau cov zaub mov uas muaj cov ntsiab lus fiber ntau, uas muaj nyob hauv zaub, zaub mov thiab txiv hmab txiv ntoo.

Nws raug tso cai kom noj cov zaub mov zoo li no:

Txiv hmab txiv ntoo tshiab lossis kaus poom
txiv ntoo qab zib
ntxhib hmoov bakery khoom,
zaub
cereals rau hauv dej
ntsuab lossis tshuaj ntsuab tshuaj yej,
qe
nqaij nruab deg.

Ntxiv rau, nrog cov roj (cholesterol) kom siab, tus neeg mob yuav suav nrog cov nqaij ntshiv lossis cov nqaij hau roj, zaub ntsuab, qos yaj ywm thiab cov zaub tsis muaj roj-mis nyob rau hauv cov zaub mov noj.

Nrog cov rog hauv cov ntshav siab, cov ntawv qhia zaub mov yuav tsum suav cov nqaij ntshiv tsis muaj tawv nqaij, txiv quav ntswv nyoos, avocados, beets thiab roj linseed. Nws tsis pom zoo kom noj cov khoom qab zib, zaub ntsuab, mis semolina, cov nqaij muaj roj nrog cov roj, cov ntsev lossis cov khoom noj uas muaj roj ntau dhau.

Cov ntawv qhia zaub mov rau ib hnub nrog cov roj (cholesterol) ntau dhau:

Rau pluas tshais, buckwheat nrog butter lossis nplawm qe thiab tshuaj yej.
Rau pluas su, zaub nrog txiv ntseej roj thiab tshuaj ntsuab los yog cov rog uas tsis muaj roj thiab kua txiv.
Rau noj su, tus neeg tsis noj nqaij zaub ua kua zaub, pearl barley hauv cov roj thiab cov txiv hmab txiv ntoo stewed.
Ntawm siab tshuaj yej, nws raug nquahu kom haus dej rosehip decoction thiab noj mov ci.
Rau noj hmo nrog cov roj cholesterol siab, nws yog qhov tsim nyog kom noj zaub pob zaub nrog tshuaj ntsuab, ci ntses thiab tshuaj yej nrog mis nyuj.

Dab tsi los noj tsis tau

Cov khoom uas ua kom cov ntshav qabzib:

nplej zom
rog broth
puff pastry thiab ci,
cov khoom noj muaj roj,
muab nqaij noj
khoom qab zib
rog ntau yam ntawm cov nqaij thiab ntses,
khaws cia.

Nws yog txwv tsis pub noj zaub mov sai, zaub mov kib, kib kib thiab zaub mov yooj yim.

Yog tias koj tshem tawm cov kev txwv tsis pub noj ntawm koj cov zaub mov thiab noj kom zoo, koj tuaj yeem rov qab ua kom cov piam thaj thiab tiv thaiv kev loj hlob ntawm ntshav qab zib. Tom qab ib txwm muaj suab thaj hauv cov ntshav, nws raug nquahu kom txwv cov zaub mov uas ua rau nws nce ntxiv. Nrog rau cov roj (cholesterol) siab yog ua prophylaxis tom qab kev kho mob, koj yuav tsum ua lub neej noj qab haus huv thiab tshem tawm cov kev coj ua tsis zoo.

Qhov zoo zoo ntawm kev noj haus

Noj zaub mov kom raug thiab kev siv cov khoom noj uas raug tso cai uas txo qis qis yuav ua rau cov txheej txheem zoo hauv lub cev:

Rog dhau heev lawm txo,
Txhim kho cov mus ob peb vas thiab nyob zoo,
Tus nqi ntawm cov lipids hauv cov ntshav txo, cov ntshav siab poob qis,
Lub cev tau txais tag nrho cov as-ham tsim nyog.

Dab tsi yuav tshwm sim yog tias koj tso tseg kev noj haus?

Nrog rau kev tsis kam ua raws kev noj haus, txheej txheem kev ua tiav maj mam nce hauv lub cev:

Nyob rau hauv muaj cov ntshav qab zib, insulin dependant kev loj hlob. Qhov txiav ua pa txiav tawm lub plawv tawm thiab nres kom tsim cov tshuaj insulin. Cov cell uas coj los ua ke ua cov tshuaj hormones yog ua kom tiav. Yog li ntawd, koj yuav tsum tau txhaj tshuaj insulin tsis tu ncua. Lwm txoj hauv kev los tswj kev hloov ua kom hnyav carbohydrate yuav swb.
Noj ntau yam tshuaj. Tsis tshua muaj kev noj zaub mov ntau yuav xav tau cov tshuaj, nrog rau cov uas txhawb kev tsim tawm ntawm cov tshuaj insulin. Kev siv cov tshuaj thaum kawg ua rau kev hloov pauv ntawm cov ntshav qab zib mus rau ib hom insulin. Lwm cov kev mob tshwm sim loj heev tuaj yeem tsim kom muaj.
Cov nyom hnyav. Kev tsis noj zaub mov zoo thiab kev siv tshuaj kho lub zog ua rau muaj cov tshuaj insulin ntau ntxiv thiab cov ntshav qab zib. Hauv cov ntshav qab zib, qhov no yog fraught nrog mob hnyav mus txog kom tiav qhov tsis pom kev, mob qog thiab lub raum tsis ua haujlwm.

High Insulin Cov Qauv Noj Khoom Siv

Cov ntawv qhia zaub mov xaiv nrog insulin ntau ntxiv yuav tsum muaj calorie txwv. Rau cov txiv neej, daim duab no tsis tshaj 2300 kcal, thiab rau cov poj niam - 1500 kcal. Cov me nyuam cov khoom noj muaj calorie yuav tsum raug tswj nyob nruab nrab ntawm 1200-1950 kcal, ntsuas txog hnub nyoog.

Thaum lub caij ua zaub mov noj, yuav tsum ua raws li cov cai thiab kev txwv, vim tias qhov ua tau zoo ntawm kev txo cov tshuaj insulin tsis yog nyob ntawm cov khoom lag luam xwb:

Txog kev kho mob pob qij txha, peb cov neeg nyeem tau siv DiabeNot siv tau zoo. Pom qhov nrov ntawm cov khoom no, peb tau txiav txim siab muab nws rau koj kom txaus siab.

Tsis txhob noj zaub mov nrog piam thaj. Tsis muaj. Qhov kev txwv nruj no dhau los ua lub hauv paus ntawm kev noj zaub mov noj uas yog siv rau ntshav qab zib lossis ua ib feem ntawm muaj cov insulin ntau. Koj tsis tuaj yeem cia cov ntshav qab zib sai sai uas tshwm sim los ntawm kev haus dej qab zib, kua txiv los ntawm pob, khoom qab zib thiab khoom qab zib.
Kev noj zaub mov kom tsawg yuav tsum ua kom tsawg. Txawm li cas los xij, koj tsis tuaj yeem hnov tshaib plab, txwv tsis pub cov piam thaj yuav ua rau thiab ntshav qab zib tsawg. Txhawm rau tiv thaiv kab mob, koj yuav tsum tau noj yam tsawg ib zaug hauv txhua 3 teev.
Koj tsis tuaj yeem haus luam yeeb, haus dej haus cawv kom ntau.
Ib qho kev txwv rau cov kab mob kas fes yuav tsum ua kom paub. Koj tuaj yeem haus tsis tau ntau tshaj li 1 teev nyob rau ib hnub, thiab nws zoo dua los txo cov duab no rau ob peb khob haus dej hauv ib as thiv.
Thaum ua kis las, nws raug tso cai rau siv cov khoom noj uas tsis muaj calorie ntau, tab sis cov zaub mov tsis muaj carbohydrate yam tsis muaj qab zib. Lawv yuav tiv thaiv dhia hauv qabzib thiab sau nrog lub zog. Txawm li cas los xij, nws tsis pom zoo kom koom nrog kev tawm dag zog lub cev.
Ntsev los ntawm cov khoom noj yog tshem tawm yuav luag tag, lossis txwv tsis pub tsawg - tsis pub ntau tshaj 2 g ib hnub.
Kev pabcuam yuav tsum yog me me.
2 teev ua ntej mus pw, noj mov cais tawm.
Cov khoom siv ntawm cov khoom noj xav tau ci thiab hau, lossis muab kib nrog cov roj tsawg kawg. Frying yog txwv tsis pub ua.

Khoom noj khoom haus nrog cov kua dej ntau ntxiv tuaj yeem ua rau txawv thiab qab. Tom qab tag nrho, daim ntawv teev npe ntawm cov khoom tau tso cai yog loj heev.

Cov Khoom Muag Khoom

Kev noj zaub mov zoo kom txo tau cov insulin yuav tsum muaj cov khoom noj cog thiab tsiaj, ntses thiab nqaij ntses yog qhov muaj txiaj ntsig tshwj xeeb. Nws pom zoo kom ntxiv cov txiv ntoo thiab txiv hmab txiv ntoo, raws li lawv muaj chrome.

Hauv kev noj haus nrog cov insulin ntau ntxiv hauv cov ntshav, nws raug nquahu kom suav nrog cov npe khoom ua tiav cov khoom noj qab haus huv. Lawv yuav cia koj tsim cov zaub mov sib txawv rau txhua hnub:

Cov rog tsis muaj rog ntawm nqaij qaib, nqaij nyuj, nqaij yaj,
Ntses dawb ntses - zander, hake, pollock, pike. Rog ntses liab. Ib daim ntawv twg muaj cov antioxidant ntau thiab cov rog noj qab nyob zoo, uas yog qhov muaj txiaj ntsig zoo rau kev noj qab haus huv thiab kev cai ntawm insulin,
Cov tseem grain thiab cov mov ci tsis muaj hmoov nplej dawb,
Buckwheat los yog oatmeal, koj tuaj yeem ntxiv me ntsis cov nplej thiab cov pob txha ci txhuv rau cov zaub mov kom txo qis ntawm cov tshuaj insulin. Tab sis nrog cov hnyav dhau heev lawm, lawv cov lej tau tswj hwm nruj,
Taum, taum, taum thiab lentils kuj yog qhov zoo rau kev noj qab haus huv thiab ua qhov txiaj ntsig ntawm cov zaub protein, fiber thiab vitamins,
Nws yog qhov siv tau los siv kua zaub thiab tais diav rau ntawm cov theem ob ntawm cov ntses, zaub, nqaij. Cov kua ua kua ua kua tau tso cai, tab sis yuav tsum muaj ob peb cov qos yaj ywm hauv cov kua zaub,
Cov zaub ntsuab yog qhov kev xaiv loj heev, vim tias yuav luag txhua cov zaub mov muaj zaub mov qis yog qhov zoo rau kev txo qis cov tshuaj insulin. Qhov no suav nrog: radish thiab radish, zaub qhwv thiab zucchini, nrog rau taub dag thiab taub, txaij, carrots thiab dib, kua txob, leeks thiab asparagus,
Qhov chaw tshwj xeeb hauv kev txo cov tshuaj insulin yog nyob hauv cov zaub ntsuab thiab zaub ntsuab - zaub ntsuab, zaub ntsuab, zaub xas lav, arugula, kua txob qab thiab taum pauv, artichokes,
Cov txiv hmab txiv ntoo uas muaj txiaj ntsig zoo tshaj plaws yog kiwi, txiv av ntsuab, txiv pears thiab txiv hmab txiv ntoo xiav, nplua nuj nyob hauv anthocyanins (muaj zog antioxidants),
Qhov chaw tshwj xeeb yog nyob ntawm qej, siv tau los tiv thaiv cov roj hauv av,
Qos yaj ywm tuaj yeem noj tsis ntau tshaj 2 zaug hauv ib lim tiam hauv seem me,
Seaweed yog cov zaub mov tsis muaj calorie ntau ntxiv, qhov chaw ntawm iodine thiab lwm cov vitamins, tshwj xeeb tshaj yog ua rau cov roj metabolism tsis zoo,
Cov khoom noj siv mis ua uas muaj feem pua roj tsawg, nrog rau qaub thiab tshij txog 30%,
Cov txiv ntoo tshiab, zoo li mousses thiab jellies raws li lawv,
Citruses thiab avocados kuj zoo rau kev noj zaub mov zoo uas lub hom phiaj txo qis qis insulin.
Cov roj uas tsis tso roj rau hauv ib qho nyiaj uas tsis ntau tshaj 2 tbsp. l ib hnub - pob kws, hiav txwv-buckthorn, taub dag, flaxseed thiab cedar, nrog rau cov noob hnav thiab Walnut roj,
Zib ntab nyob rau hauv ib qho kev txwv ntau ntau - tsis ntau tshaj 2 tsp.,
Qe siav nyob rau hauv dej los yog hauv lub lauj kaub qhuav hauv qhov zoo li ntawm omelet tseem siv tau,
Walnuts thiab almonds tshwj xeeb tshaj yog kev noj qab haus huv.
Lwm cov txiv ntoo kuj tuaj yeem muaj nyob hauv cov khoom noj.
Koj tuaj yeem haus ib co kas fes nrog mis nyuj, tshuaj yej ntsuab thiab tshuaj pleev cov tshuaj ntsuab,
Nws raug tso cai rau siv kua txiv thiab haus txiv hmab txiv ntoo sib xyaw tsis muaj qab zib.

Ntawm cov khoom noj uas txwv tsis pub, txhua yam uas tsis pom zoo thiab nrog kev noj zaub mov kom raug yog tsis tsim nyog. Ntxiv rau cov piam thaj, cov pa luam yeeb thiab cov khoom noj muaj roj, nrog rau cov zaub mov yooj yim, yuav tsum tau muab tshem tawm ntawm cov ntawv qhia kom txo tau cov ntshav insulin. Sausages, khoom noj txom ncauj thiab lwm cov tais diav npaj ib txwm muaj dab tsi tsis tau hais hauv cov pes tsawg leeg. Thiab cov tshuaj ntxiv, txhim kho thiab hloov chaw tsis tas yuav los ntawm lub cev.

Kuv puas haus tau cov mis uas muaj ntshav qab zib hom 2

Glycemic Performance index, nws cov txiaj ntsig thiab kev puas tsuaj
Kuv puas tuaj yeem haus mis uas muaj ntshav siab qab zib?
- Khub
- Tshis mis rau cov ntshav qab zib
Siv cov khoom noj siv mis mob ntshav qab zib

Ntau cov neeg mob ntshav qab zib yuav ceev faj txog kev haus mis.Qhov no yog vim muaj kev iab liam tias yuav muaj kev nce siab ntxiv hauv cov ntshav qab zib lossis tias cov khoom lag luam yuav cuam tshuam rau kev tsim txom ntawm cov hnyuv. Qhov txiaj ntsig thiab kev phom sij ntawm mis hauv hom ntshav qab zib 2 yuav tsum tau tham nrog ib tus kws kho mob tshwj xeeb, tab sis haus nws yog qhov kev tso cai. Koj yuav tsum xaiv cov ntau, cov sij hawm siv thiab hom khoom.

Glycemic Performance index, nws cov txiaj ntsig thiab kev puas tsuaj

GI qhov ntsuas pom ntawm mis nyuj yog 32 units, uas raug rau tag nrho cov khoom lag luam - tshis thiab nyuj (txias thiab ua tiav). Yog li ntawd, nws tsis tas yuav tsum ua xyem xyav cov txiaj ntsig ntawm cov khoom siv no rau lub cev. Qhov no pab tau vim muaj cov cwj pwm hauv qab ntawm lub npe:

muaj cov casein, mis qab zib. Cov protein uas tau hais tawm no tsuas yog qhov tseem ceeb rau kev ua haujlwm ntawm txhua lub plab hnyuv siab raum uas raug mob ntshav qab zib (mob raum, mob plawv),
muaj ntsev ntxhia, suav nrog phosphorus, hlau, sodium, magnesium,
Cov vitamins B, uas yog retinol,
kab kawm ntsiab lus: tooj liab, zinc, bromine, fluorine.

Yog li, mis muaj ntau lub cev uas muaj txiaj ntsig zoo rau lub cev, ob leeg tib neeg noj qab haus huv thiab ntshav qab zib. Nws yog tsis yooj yim sua kom tsis txhob them sai sai rau cov protein, cov rog thiab carbohydrates, ntxiv cov tshuaj muaj pes tsawg leeg. Txawm li cas los xij, nyob rau hauv kev txiav txim rau nws kom 100% muaj txiaj ntsig rau tus kabmob uas nthuav tawm, koj yuav tsum paub koj tus kheej nrog cov yam ntxwv ntawm nws siv.

Kuv puas tuaj yeem haus mis uas muaj ntshav siab qab zib?

Qhia rau cov neeg mob ntshav qab zib kom haus mis nrog qhov muaj nuj nqis tsawg kawg nkaus. Qhov no tuaj yeem yog cov rog rog lossis kua npe. Kev hais txog qhov khoom tshiab (uas tsis yog khub), nws yuav yog qhov tseeb tshaj plaws los siv nws txhua hnub, tab sis nyob rau hauv ib qho nyiaj tsis ntau tshaj 200 ml. Txwv tsis pub, nws nce ntshav qab zib, cuam tshuam kev zom zaub mov.

Thaum haus dej haus, nws yuav tsum nco ntsoov tias txhua daim iav muaj ib XE. Raws li qhov no, cov neeg mob ntshav qab zib nrog cov nyiaj qab zib zoo rau kev tso cai pub siv rau hauv cov khoom noj kom tsis pub ntau tshaj ib nrab litres (2XE) ntawm cov mis skim ib hnub. Hauv qhov no, qhov no tsis cuam tshuam qhov nce hauv qab zib. Muab cov txiaj ntsig zoo ntawm cov khoom, mis thiab hom 2 thiab ntshav qab zib hom 1 sib txuam tau. Nws yuav tsum tau sau tseg cais dej haus nrog GI siab - tshiab thiab tshis thiab yuav ua li cas raws nraim lawv yuav tsum haus cawv.

Cov mis nyuj tshiab yog txwv tsis pub nyob rau hauv cov ntshav qab zib ntawm yam thib ib thiab hom thib ob. Qhov no yog vim tias nws suav nrog ntau ntawm cov carbohydrates. Yog li, nrog cov ntshav qab zib, nws txoj kev siv yuav zoo yuav ua rau kev txhim kho ntawm qhov kev dhia kom zoo nyob hauv qabzib.