Kev noj haus zoo li cas uas cov kws kho mob Askiv tau sau ntawv rau cov neeg muaj ntshav qab zib

Dr. Roy Taylor, uas yog tus tshwj xeeb hauv cov teeb meem no, tau hais tias cov tsos mob ntawm tus kab mob uas kav ntev tuaj yeem tshem tawm los ntawm kev tshem tawm qee cov rog rog tuaj yeem ua rau lub txiav. Qhov no tuaj yeem ua tau los ntawm txoj kev poob phaus xwb. Tus kws tshawb fawb los txog qhov no nrog nws cov npoj yaig, tau ua ntau txoj kev sim rau ntawm nas.

Raws li kws tshaj lij, lub laj thawj tseem ceeb ntawm kev txhim kho hom ntshav qab zib 2 yog kev rog ntawm daim siab thiab tus txiav. Cov nas muaj kev txom nyem los ntawm tus kab mob tau tshem tawm tsuas yog 1 gram roj los ntawm nws, uas ua rau ploj ntawm tag nrho cov tsos mob, thiab cov qe ntshav ntxiv, tib lub sijhawm, pib teb cov kab mob rau insulin.

Tom qab kev sim ntawm cov nas, cov kws tshawb nrhiav tau caw ib pawg neeg muaj tus mob ntshav qab zib hom 2 thiab muab lawv cov zaub mov tshwj xeeb uas zam kev tshaib plab thiab nkees, tab sis pab tshem tawm cov rog los ntawm daim siab thiab tus txiav. Tom qab ntawd, cov kev sim koom nrog hloov mus rau kev noj zaub mov sib txawv uas tswj kom muaj cov qe ntshav qis hauv cov plab hnyuv siab raum.

Kev tshawb fawb los ntawm Taylor thiab cov npoj yaig ua ntu zus los txhim kho cov kev kho mob ntshav qab zib kom ua tiav.

Nyuam qhuav pib, cov kws tshawb fawb Asmeskas pom tias muaj kev sib txuas ntawm cov ntshav qab zib hom 2 thiab kab mob plawv.

Cov Cai Tseem Ceeb

• Koj cov khoom noj muaj txiaj ntsig tsis yog tswj hwm ntshav qab zib, tab sis kuj tswj hwm koj txoj kev noj qab haus huv thiab lub zog, yog li tsis txhob mus rau qhov kawg,
• Tus nqi ntawm cov khoom noj thiab haus noj ncaj qha nyob ntawm koj lub hnub nyoog, poj niam txiv neej, kev ua si thiab cov hom phiaj uas koj tau teeb tsa rau koj tus kheej, yog li tsis muaj ib qho qhia meej meej cov khoom noj muaj txiaj ntsig zoo rau ntshav qab zib,
• Kev pabcuam qhov ntau thiab tsawg tau loj hlob nyob rau xyoo tsis ntev los no uas muaj ntau qhov rooj siv khoom ua qauv. Xaiv cov phiaj me me, cov tais, thiab cov ntim sau sau qoob los txo koj cov kev pab, thiab npaj cov tais diav rau hauv ib lub phaj kom thiaj li muaj zaub mov ntau,
• Tsis yog ib qho khoom lag luam muaj tag nrho cov khoom noj khoom haus uas tsim nyog rau lub cev, yog li koj yuav tsum tau haus cov khoom los ntawm txhua pawg zaub mov tseem ceeb.

Txiv hmab txiv ntoo thiab zaub

Txiv hmab txiv ntoo thiab zaub los ntawm qhov muaj me ntsis roj thiab calories, tab sis ntau cov vitamins, minerals thiab fiber, yog li lawv tsim nyog rau ntxiv cov txiaj ntsig thiab saj hauv txhua pluas noj. Lawv tseem yuav pab tiv thaiv mob stroke, kab mob plawv, ntshav siab thiab qee yam mob cancer.

Tsawg kawg 5 zaug hauv ib hnub. Txiv hmab txiv ntoo, khov, qhuav thiab kaus poom txiv ntoo thiab zaub yog suav tag nrho. Noj cov txiv hmab txiv ntoo thiab zaub ntawm txhua cov xim ntawm zaj sawv kom tau txais cov vitamins thiab zaub mov kom ntau li ntau tau.

Sim:

• Hlais txiv qaub, kua txiv kab ntxwv, ib txhais tes ntawm cov txiv duaj, txiv duaj txiv ntoo tshiab lossis prunes nrog cov kua txiv hmab txiv ntoo uas muaj calorie tsawg rau ua tshais,
• Carrots, taum pauv, lossis ntsuab taum nrog wholemeal nplej zom,
• Ntxiv cov zaub ua noj - rau taum mog, spinach rau nqaij, dos rau nqaij qaib.

Cov hmoov txhuv nplej siab

Qos yaj ywm, mov, nplej zom, qhob cij, pita qhob cij muaj cov carbohydrates, uas, thaum tawg tawg, ua rau muaj qabzib thiab siv los ntawm peb lub hlwb li roj, koj tsis tuaj yeem ua yam tsis muaj lawv. Cov kev xaiv zoo tshaj plaws rau cov hmoov txhuv nplej yog cov qhob cij nplej thiab nplej zom, nplej basmati thiab txhuv xim av lossis cov txhuv ntsuab, lawv muaj cov tshuaj fiber ntau, uas yuav pab koj lub plab zom mov ua haujlwm zoo. Lawv kuj tseem qeeb qeeb mus zom vim qhov qis glycemic Performance index, tawm mus ntev ntev li lub siab xav.

Sim muab cov khoom noj hmoov txhuv nplej siab rau hauv koj cov khoom noj txhua hnub.

Sim:

• Ob lub hlais ntawm multigrain ci nrog txiv laum huab xeeb ua khoom noj txom ncauj,
• Mov, nplej zom lossis cov tsis muaj pob ua cov hom risotto lossis hauv cov zaub xam lav,
• Qos yaj ywm hauv txhua daim ntawv, tab sis tsis kib, nws zoo dua - hauv lawv cov khaub ncaws hnav los khaws cov khoom muaj fiber ntau. Xaiv cov tsev cheese tsis muaj rog lossis taum ua tej yam ntxiv,
• Ci qos yaj ywm nrog tev khaws cia kom muaj fiber ntau.

Nqaij, caviar, qe, legumes thiab cov txiv ntoo

Cov khoom noj no muaj protein ntau, uas pab tsim thiab kho cov leeg nqaij. Lawv muaj cov hlau tsim nyog rau kev tsim cov ntshav. Cov ntses rog xws li mackerel, ntses salmon thiab sardines yog qhov chaw ntawm omega-3 fatty acids uas yog qhov tseem ceeb rau kev noj qab haus huv. Legumes, lentils, taum pauv, thiab tofu kuj muaj protein ntau.

Thiab ib qho ntxiv, nws pom zoo kom noj cov khoom los ntawm pab pawg no txhua hnub, thiab cov nqaij ntses muaj roj noj tsawg kawg 1-2 zaug hauv ib lub lis piam.

Sim:

• Koj tuaj yeem ci cov nqaij, nqaij qaib lossis nqaij qaib ntxhw, ci hauv qhov cub lossis kib rau hauv lub lauj kaub rau qee qhov me me ntawm cov roj zaub kub ntau nrog cov roj tas li,
• Ib txhais tes me me ntawm cov noob txiv ntoo nyoos thiab cov noob tuaj yeem noj ua cov khoom noj txom ncauj nyias, lossis tws thiab ntxiv rau zaub xam lav,
• Hauv cov nqaij ntuag ci, cov ntawv ci thiab cov nqaij ci tuaj yeem hloov ib feem lossis txawm hloov kiag li cov nqaij.

Khoom noj siv mis

Mis, tshij thiab kua mis nyeem qaub muaj calcium, uas yog tsim nyog rau txhua tus, tab sis tshwj xeeb tshaj yog cov menyuam yaus, thaum loj hlob zoo rau cov pob txha thiab hniav zoo. Lawv kuj yog cov khoom siv zoo ntawm cov protein. Qee cov khoom siv mis muaj roj yog cov rog heev, lawv kuj muaj cov roj nyeem, yog li xaiv cov zaub mov muaj roj lossis roj tsawg (thiab tsis muaj qab zib!). Cov mis nyuj hauv nruab nrab muaj cov calcium ntau dua, tab sis muaj tsawg dua cov calories thiab cov vitamins, yog li cov mis no yuav tsum tsis txhob muab rau cov menyuam yaus hnub nyoog qis dua 2 xyoos. Ib cov mis nyuj skim tag tsuas yog tsim rau cov menyuam yaus tom qab 5 xyoos.

Sim noj cov khoom noj siv mis txhua hnub, tab sis tsis txhob overdo nws.

Sim:

• Ib khob mis nyuj nrog lub pinch ntawm cinnamon yog khoom noj txom ncauj. Koj tuaj yeem haus tau ib khob mis mis nrog ib lub khob ntawm oatmeal rau noj tshais,
• Carrot sticks nrog tsev cheese,

Rog thiab Qab Zib Khoom Noj

Koj yuav tsum cia koj tus kheej noj cov zaub mov tsuas yog qee zaus thiab ua rau muaj kev noj haus zoo rau cov sijhawm. Tab sis nco ntsoov tias cov khoom noj muaj piam thaj thiab dej qab zib muaj qhov ntxiv rau cov rog thiab nce cov ntshav qab zib, yog li xaiv cov zaub mov noj lossis cov zaub mov tsis muaj tsawg. Tab sis koj tus phooj ywg zoo tshaj yog dej. Cov rog rog muaj calories ntau, yog li koj yuav tsum siv roj tsawg li uas koj ua tau nyob hauv kev ua noj. Cov rog yuav tsum tsis qab rog, yog li xaiv cov paj noob hlis, rapeseed lossis roj txiv roj kom koj lub plawv nyob nyab xeeb.

Qhov tsawg dua, zoo dua.

Cov ntsev ntau nyob hauv kev nce siab, thiab qhov no tuaj yeem ua rau mob stroke. Cov khoom lag luam tseem muaj ntsev ntau. Sim ua noj koj tus kheej thiab tswj hwm ntsev, hloov nws nrog cov txuj lom kom zoo thiab qab.

Cov neeg laus muaj cai rau tsis pub ntau tshaj 1 diav ntsev rau ib hnub twg, thiab menyuam yaus xav tau tsawg dua.

Sim:

• Tshem cov ntsev nchuav tawm ntawm lub rooj, tab sis muab cov kua txob hauv av dub,
• Hloov ntsev, ntxiv tshuaj ntsuab thiab txuj lom rau koj cov tais. Qhiav, kua qaub thiab coriander mus zoo nrog kib thiab ci zaub mov,
• Master chutney sauce ua los ntawm cilantro, mint, kua txob kub ntsuab thiab kua txiv qaub,
• Ntsuas tawm lub ntsev rau ib hnub nrog teaspoons thiab maj mam sib tov ntawm kev pabcuam. Yog koj ua qhov no me ntsis, tsev neeg yuav tsis pom ib yam dab tsi!
• Lub caij zaub nyoos nrog kua txiv qaub, kua thiab kua txob dub.

Yam 1 mob ntshav qab zib thiab mob celiac

Tus mob Celiac yog tus kab mob autoimmune uas feem ntau nrog tus mob ntshav qab zib hom 1. Nrog rau cov kab mob celiac, lub cev ua rau tsis zoo rau gluten (ib hom tshwj xeeb ntawm cov protein pom hauv cov nplej, barley, txhuv thiab oats), uas ua rau lub plab hnyuv xem thiab cuam tshuam kev nqus ntawm cov khoom noj.

Txhua tus neeg mob uas muaj ntshav qab zib hom 1 yuav tsum raug kuaj tus kab mob celiac. Yog tias cov tshuaj pom tias muaj txiaj ntsig zoo, kev kuaj mob tau lees paub los ntawm kev kuaj me me ntawm cov hnyuv kab mob. Tsis txhob pib noj gluten tsis pub ua ntej soj ntsuam, yog li kom tsis txhob cuam tshuam rau qhov tshwm sim. Tib txoj kev kho mob rau tus mob celiac yog tag nrho cais tawm ntawm gluten los ntawm kev noj haus mus ib txhis.