Mob ntshav qab zib hom zaub mov 2 hom zaub mov > Noj qab zib rau cov ntshav qab zib

✓ Cov ntawv kuaj tau los ntawm tus kws kho mob

Kev noj zaub mov zoo rau cov neeg mob ntshav qab zib hom 2 yog qhov tseem ceeb heev. Kev ua kom nruj rau cov zaub mov ua rau nws tuaj yeem txo cov ntshav qab zib thiab txhim kho lub neej muaj ntshav qab zib tsis tau noj tshuaj. Tab sis qhov no tsis txhais tau tias koj yuav tsum tau noj zaub mov ntau thiab qab qab, cov khoom tseem ceeb yog xaiv cov khoom zoo.

Kev kuaj mob ntshav qab zib hom 2 tsis tau txhais tau tias txij tam sim no koj cov khub yuav ntxiv phaus thiab npub zaub mov zoo li carrots hau

Khoom Noj Khoom Haus Ntshav Qab Zib Hom II

Qhia Paub Txog Cov Khoom Noj Ntshav Qab Zib

Txhua cov khoom muaj nws tus kheej glycemic Performance index, uas qhia txog tus nqi ntawm kev rhuav tshem thiab kev nqus ntawm carbohydrates hauv cov ntshav.

Glycemic Performance index. Cov Khoom Qhia

Glycemic Khoom Taw Qhia

Qhov ntsuas me dua, qhov qeeb dua cov khoom lag luam yog nqus, thiab nws muaj kev nyab xeeb dua rau kev noj qab haus huv ntawm cov ntshav qab zib. Carbohydrates tau muab faib ua peb hom - yooj yim (nrog qhov ntsuas dhau 70%), nruab nrab (GI 50-70%) thiab cov nyom (GI tsawg dua 50%). Tej yam yooj yim carbohydrates, nkag mus rau hauv lub plab, yog nqus tau sai heev, thiab tsuas yog sai li sai tau nce cov ntshav qab zib cov ntshav. Cov roj nruab nrab nyuaj thiab nruab nrab yog nqus tau qeeb dua, uas txhais tau tias cov piam thaj hauv qab tseem nyob lossis nce siab dua. Koj tuaj yeem paub cov glycemic index ntawm txhua cov khoom lag luam los ntawm cov ntxhuav tshwj xeeb uas tsim los ntawm cov khoom noj khoom haus.

Yog li, nrog tus mob ntshav qab zib hom 2, nws tau tso cai rau dawb haus txhua yam zaub mov uas GI tsawg dua 40%. Cov khoom lag luam nrog qhov ntsuas ntawm 40 txog 50% kuj tseem tsim nyog rau kev siv txhua hnub, tab sis yuav tsum tau txiav txim siab yog tias ib tug neeg noj tshuaj qab zib. Cov khoom lag luam nrog qhov ntsuas ntawm 50 txog 70% yog qhov zoo dua tsis tau noj rau txhua txhua hnub thiab hauv kev hnyav. Cov khoom lag luam uas GI yog 70-90% tuaj yeem suav nrog cov khoom noj tsuas yog qee zaum thiab muaj tsawg tsawg. Txhua yam uas muaj qhov ntsuas tau ntau dua 90% yuav tsum tau muab cais tawm ntawm nws cov ntawv qhia zaub mov, txij li txawm tias me me ntawm cov khoom lag luam zoo li no yuav ua rau muaj ntshav qab zib tsis txaus.

Zib ntab Glycemic Lub Rooj

Lwm txoj cai tseem ceeb - koj tsis tuaj yeem tshaib plab ntawm lub cev. Kev noj haus txhua hnub ntawm tus poj niam yuav tsum yog 1200 kcal, txiv neej - 1600 kcal. Yog lawm, qhov no yog qhov ntsuas nruab nrab, thiab hauv txhua kis tus kws kho mob tuaj yeem kho nws, nyob ntawm lub cev ua si thiab hnyav ntawm tus neeg mob.

Calorie Rooj

Cov khoom lag luam, lawv cov ntsiab lus calorie

Lub hauv paus ntawm cov zaub mov noj yuav tsum yog zaub (tshwj tsis yog cov qos yaj ywm) - txog 900 g ib hnub, thiab lawv yuav tsum tau ntxiv cov ntses lossis cov nqaij rog tsawg (300 g ib hnub), cov khoom noj muaj mis (txog li 0.5 l) thiab txiv hmab txiv ntoo (tsis pub ntau tshaj 400 g). Nws raug nquahu kom siv cov qhob cij nrog bran, thiab yog tias dawb, tom qab ntawd me ntsis - 100 g yuav zoo txaus.

Cov zaub txhoov tsis muaj qos yaj ywm thiab mov ci

Nws raug nquahu kom noj 5-6 zaug hauv ib hnub, noj hmo - tsis pub dhau 2 teev ua ntej mus pw. Nws raug nquahu kom noj nyob rau tib lub sijhawm, ua kom lub cev zoo li niaj hnub ua. Pluas tshais yog qhov tseem ceeb tshaj plaws vim tias cov khoom noj thaum sawv ntxov yuav pab ua kom lub zog nyob thiab ua rau lub siab. Cov tais diav tuaj yeem npaj rau hauv ntau txoj kev, tab sis nws yog qhov zoo dua los tseem ua noj lossis ua mov ci, thiab siv cov kib tsis ntau tshaj 3 zaug hauv ib lub lim tiam.

Cov zaub mov siav thiab ci yog qhov tseem ceeb

Yog tias koj tsis kam tiv thaiv thaum noj mov, cia koj tus kheej noj nrog txiv hmab txiv ntoo lossis khoom qab zib tshwj xeeb.

Khoom qab zib rau cov neeg mob ntshav qab zib, fructose

Nco ntsoov xam nrog rau hauv cov khoom noj kom ntau cov khoom noj tau noj tau. Cov tais diav tsis raws cai sai sai, thiab kev noj haus yog qhov nyuaj zuj zus. Nws kuj tseem tsim nyog ib txwm npaj cov khoom lag luam ntawm ntau txoj kev sib txawv, hloov ntawm ci hauv qhov cub nrog roj, noj zaub tshiab nrog rhaub thiab lwm yam. Qhov ntau ntau cov zaub mov, qhov zoo dua qhov tshwm sim.

Hauv kev yees duab, cov ntses nyoos nrog zaub. Cov zaub mov tuaj yeem sib txawv heev.

Steamed nqaij qaib txiav rau cov ntshav qab zib

Kev mus noj zaub mov txawv li cas

Rau ntau tus neeg, kev hloov mus rau kev noj zaub mov kom tsis txhob carb yog qhov kev sib tw tiag tiag, tshwj xeeb yog tias ua ntej tus neeg ntawd tsis tau txwv nws tus kheej noj mov. Txhawm rau kom siv rau kev hloov pauv khoom noj khoom haus, koj yuav tsum ua qhov no maj mam, thaum xub thawj muab cov khoom lag luam uas muaj kev phom sij tshaj plaws rau cov ntshav qab zib lossis txo lawv cov lej kom tsawg. Hauv cov chaw muaj txiaj ntsig koj yuav tsum tso cov phaj nrog txiv hmab txiv ntoo lossis txiv ntseej, tab sis tsuas yog tsis muaj txiv tsawb, txiv hmab, hnub, uas nws qhov glycemic Performance index tau siab heev.

Txiv hmab txiv ntoo dessert phaj

Nws yog qhov zoo dua los hloov cov ncuav qab zib nrog cov qab zib uas tsis muaj qab hau; es tsis txhob siv cov kua txiv thiab cov dej qab zib, siv dej ntxhia.

Pies rau cov ntshav qab zib

Yog tias nws nyuaj heev rau koj tso khoom qab zib rau cov khoom qab zib, xaiv cov khoom noj uas muaj cov carb qis rau noj tshais lossis noj su. Piv txwv li, tsis txhob npog qos yaj ywm, koj tuaj yeem ua cov pob kws ua zaub qhwv lossis ua cov paj ua txw.

Ci eggplant nrog zaub thiab cheese

Koj tuaj yeem txo tus nqi ntawm lub khob cij rau thawj lub tais lossis txawm noj hmo tsis muaj khob cij. Cov txheej txheem no yuav ua rau koj noj ib qho chocolate me lossis chocolate uas koj nyiam tshaj rau cov khoom qab zib.

Qhob noom xim kasfes rau cov neeg mob ntshav qab zib

Thaum xaiv cov ntses thiab nqaij, muab kev nyiam rau cov rog uas tsis muaj rog ntau, zoo ib yam rau cov khoom noj siv mis. Nws yog qhov zoo dua rau tsis kam cov hnyuv ntxwm, ib nrab khoom tiav thiab cov zaub mov kaus poom zoo rau nws. Ib qho kev xaiv zoo ntxiv rau hnyuv ntxwm yog nqaij qaib txiav, nqaij ntses ci nqaij, nqaij ntses kib. Ua noj ua noj rog yog pom zoo kom siv cov zaub nkaus xwb.

Khoom noj mis nyuj mis

Nyob rau hauv tib txoj kev, cov khaub noom ntse hloov pauv hloov pauv: hloov ntawm semolina thiab pob kws nplej, hlaws barley, oat, buckwheat tau npaj, thiab cov mov zoo tib yam yog hloov nrog cov tsiaj qus.

Hloov chaw ntawm loaf, oatmeal lossis txhoov cov zaub qhwv tau muab tso rau hauv cov nqaij minced; qe nqaij qaib hloov nrog quail yog tias ua tau. Kev saj ntawm cov tais diav los ntawm qhov no tsis tau phem dua, thiab cov txiaj ntsig rau lub cev yog pom tseeb.

Txoj kev hloov ntawm peb pluas noj rau ib hnub rau 5-6 zaub mov noj nyob rau ib hnub yuav tsum tau maj mam ntxiv. Ua li no, nws yog qhov yuav tsum tau txo me me kom tsawg rau pluas tshais, noj su thiab noj hmo, yog li ntawm cov zaub mov muaj lub siab xav tias muaj kev tshaib plab. Yog tias koj tau siv los noj tshais thaum sawv ntxov, sim hloov hmo mus rau lub sijhawm ua ntej. Tom qab ntawd tag nrho cov khoom noj muaj txiaj ntsig hauv lub cev tau noj sai, thiab qab los noj mov yuav tshwm sim ua ntej.

Ua raws li kev noj haus

Cov ntawv qhia ua zaub mov noj rau hom ntshav qab zib hom 2

Hnub ntawm lub limtiam ntawd	Noj tshais	2 Noj tshais	Noj su	Muaj cov tshuaj yej siab	Noj hmo	2 noj hmo
Mon	Carrot zaub xam lav, oatmeal, ib daim ntawm qhob cij, ntsuab tshuaj yej	Ci kua tshuaj yej	Beetroot kua zaub, nqaij qaib thiab zaub xam lav, ib daim ntawm qhob cij, compote	Txiv hmab txiv ntoo zaub xam lav	Tsev cheese, zaub cob pob, mov ci, tshuaj yej	Ib khob ntawm skim yogurt lossis kefir
VT	Cov ntses hau zaub, zaub qhwv pob kws, txhuv cij, tshuaj yej	Zaub puree, tshuaj yej	Zaub kua zaub, nqaij qaib, kua, compote	Tsawg-rog tsev cheese, khob ntawm rosehip broth	Hau qe, nqaij qaib xyaw nqaij, khaub cij ua ncuav, tshuaj yej	Ib khob mis uas tsis muaj qab hau los yog muab mis npub ho pauv
SR	Buckwheat, tsev cheese, ncuav mov ci, khob dej tshuaj yej	Ib khob ntawm compote tsis muaj qab zib	Zaub kua zaub, nqaij siav, zaub qhwv, mov ci	Ci Kua	Meatballs nrog stewed zaub, rosehip broth	Khob ntawm yogurt
Cia siab	Beets hau, mov nplej, 2 slices ntawm cheese, kas fes	Cov txiv kab ntxwv qaub lossis txiv kab ntxwv	Pob ntseg, stewed zucchini, nqaij qaib, txiv hmab txiv ntoo stewed	Zaub pob zaub xam lav, ib khob dej tshuaj yej	Buckwheat, zaub xam lav, mov rye, tshuaj yej	Khob mis nyuj
PT	Carrot zaub xam lav nrog txiv apples, tsev cheese, qhob cij, tshuaj yej	Kua thiab ib khob ntawm cov dej ntxhia	Zaub stew, goulash, txiv hmab txiv ntoo	Txiv mab txiv ntoo cov tshuaj yej	Ntses, millet porridge, ib khob dej tshuaj yej	Kefir
Sat	Oatmeal, zaub ntug hauv paus nyias, qhob cij, kas fes	Cov txiv kab ntxwv qaub, ib khob dej tshuaj yej	Vermicelli nrog stewed mob siab, mov kua zaub, mov ci, txiv hmab txiv ntoo stewed	Ci kua, ntxhia dej	Barley nrog taub hau plooj mov, qhob cij, tshuaj yej	Tsis muaj rog rog kefir
Tshav	Buckwheat nrog stewed beets, 2 daim ntawm cheese, tshuaj yej	Cov kua tshiab, ib khob dej tshuaj yej	Zaub kua zaub, pilaf, stewed eggplant, haus dej haus cranberry	Txiv kab ntxwv, ib khob dej tshuaj yej	Taub dag suav daws nqaij, nqaij npias nqaij hauv tsev, zaub xam lav, tshuaj yej	Khob ntawm kefir

Qauv ntawv qhia zaub mov rau ntshav qab zib

Cov no yog cov lus qhia dav dav, thiab yog li ntawd, hauv txhua kis, cov ntawv qhia zaub mov yuav tsum tau kho, coj mus rau hauv lub xeev kev noj qab haus huv, hnyav thiab theem ntawm glycemia, kab mob concomitant thiab lwm yam. Kev ua raws li cov lus qhia nruj yuav pab kom tsis txhob muaj cov kev mob nyhav txaus ntshav qab zib.