Khoom Noj Khoom Haus Ntshav Qab Zib Hom Ntshav Qab Zib nrog Kev Rog Tshaj Plaws: Cov Khoom Noj Noj Haus Uas Zoo Tshaj Plaws, Siv cov khoom noj ua ke nrog kev tawm dag zog, thiab qhia yooj yim

Thaum cov kev mob tshwm sim hauv lub cev, lub cev poob qhov nws muaj peev xwm nqus tau cov piam thaj, tus kws kho mob yuav kuaj ntshav qab zib hom 2. Nrog rau daim ntawv me me ntawm tus kab mob no, lub luag haujlwm tseem ceeb tau muab rau kev noj zaub mov kom zoo, kev noj zaub mov kom muaj txiaj ntsig yog kev kho mob. Nrog rau daim ntawv nruab nrab thiab hnyav ntawm pathology, cov khoom noj muaj txiaj ntsig tau ua ke nrog kev tawm dag zog lub cev, cov kab mob hypoglycemic.

Txij li thaum tsis mob ntshav qab zib tsis yog-insulin feem ntau yog qhov tshwm sim ntawm kev rog, tus neeg mob tau qhia rau normalize qhov hnyav. Yog tias lub cev qhov hnyav txo, cov ntshav qab zib cov ntshav qab zib kuj maj mam dhau los rau qib siab zoo. Ua tsaug rau qhov no, nws muaj peev xwm txo qis cov tshuaj noj.

Nws pom zoo kom ua raws li cov zaub mov muaj carb tsawg, nws yuav txo qis cov rog hauv lub cev. Nws yog qhia kom nco ntsoov txoj cai tseem ceeb, piv txwv li, ib txwm nyeem cov ntaub ntawv ntawm daim ntawv qhia cov khoom lag luam, txiav cov tawv nqaij los ntawm cov nqaij, rog, noj zaub tshiab thiab txiv hmab txiv ntoo (tab sis tsis ntau dua 400 g). Nws tseem yog ib qho tsim nyog yuav tsum tau tso tseg cov kua qab zib, kib hauv zaub thiab butter, cov tais diav yog ua noj, ci lossis hau.

Endocrinologist yaum tias nrog hom 2 mob ntshav qab zib mellitus, nws yog qhov tseem ceeb heev uas ua raws li qee qhov kev txiav txim ntawm kev noj zaub mov:

• ib hnub, koj yuav tsum noj zaub mov kom tsawg kawg yog 5-6 zaug,
• kev pab yuav tsum yog feem, me me.

Nws zoo heev yog tias cov zaub mov noj txhua hnub yuav nyob rau tib lub sijhawm.

Kev noj zaub mov noj kuj tseem siv tau yog tias ib tus neeg muaj kev mob ntshav qab zib thiab tsis xav kom mob.

Cov yam ntxwv noj haus zoo

Koj tsis tuaj yeem tsis haus dej cawv muaj ntshav qab zib, vim tias cawv ua rau muaj kev hloov pauv sai ntawm theem glycemia. Cov kws kho mob pom zoo kom tswj hwm lawv qhov loj me, ntsuas lub cev noj zaub mov lossis faib lub phaj ua 2 halves. Cov carbohydrates nyuaj thiab cov protein muab tso rau hauv ib qho, thiab cov khoom noj muaj fiber ntau hauv ob.

Yog tias muaj qhov xav pom ntawm kev tshaib plab ntawm cov pluas noj, koj tuaj yeem muaj khoom noj txom ncauj, nws tuaj yeem yog cov txiv av txiv ntoo, tsis tshua muaj rog kefir, tsev cheese. Lub sijhawm kawg lawv noj tsis pub dhau 3 teev ua ntej ib hmos. Nws yog ib qho tseem ceeb kom tsis txhob hla pluas noj, tshwj xeeb yog noj tshais, vim tias nws pab tswj cov piam thaj hauv ib hnub.

Kev sib cav, haus dej haus, muffins, butter, cov nqaij rog cov nqaij ua si, pickled, salted, haus cov tais diav yog txwv tsis pub rog dhau. Ntawm cov txiv hmab txiv ntoo, txiv hmab, txiv pos nphuab, figs, raisins, tsis tuaj yeem yog.

Cov khoom noj muaj ntshav qab zib hom 2 cuam tshuam nrog kev siv cov nceb (150 g), cov roj ntshiv ntawm cov ntses, nqaij (300 g), cov khoom noj muaj mis nyuj ntawm cov rog tsawg, cov zaub mov, cereals. Tsis tas li, zaub, txiv hmab txiv ntoo, thiab cov txuj lom yuav tsum muaj nyob hauv kev noj haus, pab txo qis glycemia, tshem tawm cov roj (cholesterol) ntxiv:

Txawm li cas los xij, cov ntshav qab zib yuav tsum tsis txhob ua phem los ntawm cov txiv hmab txiv ntoo; nws raug tso cai kom tsis txhob noj ntau tshaj 2 txiv hmab txiv ntoo hauv ib hnub.

Tsawg cov zaub mov carb

Rau cov rog ntshav qab zib, ib qho kev noj cov zaub mov uas tsis muaj carb ntau yog qhia. Cov kev tshawb fawb txog kev kho mob tau pom tias nrog kev noj haus txhua hnub ntawm qhov ntau kawg ntawm 20 g ntawm carbohydrates, tom qab 6 lub hlis, cov ntshav qab zib cov ntshav yuav tsawg dua. Yog tias hom ntshav qab zib hom 2 mob hnyav, tus neeg mob muaj lub sijhawm sai sai tso tseg kev siv qee yam tshuaj.

Xws li kev noj haus zoo rau cov neeg mob uas ua rau lawv lub neej nquag. Tom qab ob peb lub lim piam ntawm kev kho cov khoom noj ntshav siab, ntshav siab thiab lipid profile tau zoo dua. Cov khoom noj zoo tshaj plaws yog suav tias yog: South Beach, Glycemic Noj Zaub Mov, Mayo Clinic Kev Noj Qab Haus Huv.

Txoj Cai Noj Qab Haus Huv South Beach ua raws li kev tswj kev tshaib plab rau qhov ua kom glycemia. Nyob rau thawj theem ntawm kev noj zaub mov, muaj kev txwv nruj rau cov zaub mov; koj tuaj yeem noj qee yam zaub thiab zaub mov protein.

Thaum lub luj pib poob, theem tom ntej pib, maj mam ua lwm hom khoom lag luam:

Nrog kev nruj rau kev noj haus rau cov ntshav qab zib hom 2, tus neeg mob nws tau zoo neej dua qub.

Mayo Clinic lub chaw noj zaub mov pub mis rau siv cov ua kua ua kua roj. Cov zaub mov no tuaj yeem npaj los ntawm 6 lub taub hau ntawm dos, ib pawg ntawm celery stalks, ob peb lub cub ntawm zaub npaj, ntsuab tswb kua txob, zaub qhwv.

Npaj cov kua zaub yuav tsum tau cog nrog kua txob los yog cayenne, ua tsaug rau cov khoom xyaw no, thiab nws muaj peev xwm hlawv cov rog lub cev. Cov kua zaub yog noj hauv qhov tsis muaj ntau, qhov ntxiv ib hnub koj tuaj yeem noj cov txiv ntoo qab zib thiab qaub.

Ntau tus endocrinologist tau raug tshaj tawm rau cov neeg mob ntshav qab zib nrog rog dhau los sim cov zaub mov glycemic, nws yuav pab tiv thaiv kom tsis txhob muaj qhov tsis txawv txav hauv glycemia. Cov mob tseem ceeb yog qhov tsawg kawg 40% ntawm cov calories yuav tsum yog los ntawm qhov tsis tau txais cov khoom noj carbohydrates. Rau lub hom phiaj no, lawv xaiv cov zaub mov uas muaj glycemic index tsawg (GI), nws yog qhov yuav tsum tso tseg cov kua txiv hmab txiv ntoo, khob cij dawb, khoom qab zib.

Lwm qhov 30% yog lipids, yog li txhua txhua hnub cov ntshav qab zib uas raug mob los ntawm hom 2 yuav tsum haus:

Rau qhov yooj yim ntawm cov calorie suav, cov lus tshwj xeeb tau tsim tau yooj yim uas txiav txim siab yooj yim ntawm cov nyiaj yuav tsum tau ntawm carbohydrates. Hauv lub rooj, cov khoom tau sib npaug raws li cov ntsiab lus carbohydrate, nws yuav tsum tau ntsuas txhua yam zaub mov ntawm nws.

Nov yog zaub mov noj zoo li no rau hom 2 ntshav qab zib uas rog dhau sijhawm.

Ntawv qhia zaub mov rau lub lim tiam

Thoob plaws hauv lub neej, cov neeg mob ntshav qab zib nrog lub cev rog, nws yog ib qho tseem ceeb kom ua raws kev noj haus, nws yuav tsum suav tag nrho cov zaub mov tseem ceeb, cov vitamins, cov zaub mov. Daim ntawv qhia ua piv txwv rau lub lim tiam tej zaum yuav zoo li no.

Hnub Monday thiab Hnub Sunday rau pluas tshais, noj 25 grams ntawm cov mov ci nag hmo, 2 diav ntawm cov hlaws barley (ua rau hauv cov dej), ib lub qe tawv tawv, 120 g ntawm cov zaub ntsuab tshiab nrog rau ib me nyuam diav roj zaub. Haus tshais nrog ib khob dej ntsuab, koj tuaj yeem noj cov ncuav ci lossis kua txiv (100 g).

Rau pluas su, nws pom zoo kom noj cov ncuav qab zib tsis qab (tsis pub ntau tshaj 25 g), ib nrab txiv tsawb, haus ib khob dej qab zib uas tsis muaj qab zib.

• khob cij (25 g)
• borsch (200 ml),
• nqaij nyuj steak (30 g),
• txiv hmab txiv ntoo thiab kua txiv txiv hmab txiv ntoo (200 ml),
• txiv hmab txiv ntoo lossis zaub xam lav (65 g).

Rau cov khoom noj txom ncauj hauv cov ntawv qhia rau cov ntshav qab zib hom 2, yuav tsum muaj zaub xam lav (65 g), kua txiv lws suav (200 ml), tseem muaj cov mov ci (25 g).

Rau noj hmo, kom tshem ntawm lub cev qhov hnyav tshaj, noj cov qos hau (100 g), qhob cij (25 g), kua (100 g), zaub xam lav (65 g), nqaij ntses uas muaj rog tsawg (165 g). Txog rau noj hmo thib ob, koj yuav tsum xaiv cov khoom qab zib tsis qab (25 g), roj tsawg kefir (200 ml).

Rau pluas tshais noj hnub no, noj mov (35 g), zaub xam lav (30 g), dub tshuaj yej nrog txiv qaub (250 ml), oatmeal (45 g), ib daim me me ntawm cov luav siav nqaij (60 g), tawv cheese (30 g) )

Txog kev noj su, kev kho kev noj haus yuav tsum noj ib lub txiv tsawb (siab tshaj 160 g).

Rau pluas su, npaj zaub kua zaub nrog meatballs (200 g), hau qos yaj ywm (100 g), noj mov ci (50 g), muaj ob peb diav zaub xas lav (60 g), ib daim me me ntawm nqaij nyug hau nqaij (60 g), haus cov txiv hmab txiv ntoo thiab txiv ntoo compote. tsis muaj piam thaj (200 g).

Rau pluas su, nws raug nquahu kom noj blueberries (10 g), ib lub txiv kab ntxwv (100 g).

Txog noj hmo, koj yuav tsum xaiv:

• khob cij (25 g)
• coleslaw (60 g),
• buckwheat porridge rau hauv dej (30 g),
• kua txiv lws suav (200 ml) lossis whey (200 ml).

Rau qhov noj hmo thib ob, lawv haus ib khob qis uas tsis muaj rog kefir, noj 25 g ntawm biscuit ncuav qab zib.

Cov hnub no, pluas tshais rau cov ntshav qab zib hom 2 txuam nrog noj mov (25 g), nqaij ntses stewed nrog marinade (60 g), thiab zaub nyoos (60 g). Nws tseem raug tso cai kom noj cov txiv tsawb, ib qho me me ntawm tawv cheese (30 g), haus kas fes tsis muaj zog uas tsis muaj qab zib (tsis pub ntau tshaj 200 ml).

Rau noj su, koj tuaj yeem noj 2 pancakes, hnyav 60 g, haus tshuaj yej nrog txiv qaub, tab sis tsis muaj qab zib.

Rau pluas su, koj yuav tsum noj zaub kua zaub (200 ml), qhob cij (25 g), zaub xam lav (60 g), buckwheat porridge (30 g), txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo tsis muaj qab zib (1 khob).

Rau ib qho khoom noj txom ncauj thaum tav su, koj yuav tsum noj txiv duaj (120 g), ob peb tangerines (100 g). Noj hmo yog khob cij (12 g), ib tug ntses ncu (70 g), oatmeal (30 g), ncuav qab zib tsis qab (10 g), thiab noj hmo nrog tshuaj yej tsis muaj qab zib.

Rau pluas tshais rau hom 2 uas cov khoom qab zib tau pom tias:

1. dumplings nrog tsev cheese (150 g),
2. tshiab cov txiv pos nphuab (160 g),
3. decaffeinated kas fes (1 khob).

Txog rau pluas tshais zaum thib ob, 25 g ntawm protein omelet, ib nplais ncuav, ib khob kua txiv lws suav, zaub xam lav (60 g) tau zoo.

Rau pluas su, lawv npaj pea kua zaub (200 ml), Olivier salad (60 g), haus ib feem peb ntawm cov khob kua txiv (80 ml), nag hmo ncuav (25 g), ncuav ci ncuav qab zib nrog kua txiv qab zib thiab qaub (50 g), hau nqaij qaib nrog zaub (70 g).

Rau ib nrab-sawv ntxov khoom noj txom ncauj noj peach (120 g), lingonberries tshiab (160 g).

Cov kws kho ntshav qab zib rau noj hmo yog pom zoo rau cov qhob cij stale (25 g), hlaws barley (30 g), ib khob kua txiv lws suav, zaub lossis txiv hmab txiv ntoo, thiab nqaij nyoos ci. Rau qhov noj hmo thib ob, noj mov ci (25 g), roj tsawg rog kefir (200 ml).

Ntshav qab zib cov zaub mov txawv

Thaum tus mob ntshav qab zib yog rog, nws yuav tsum noj zaub mov nrog cov glycemic index tsawg. Koj tuaj yeem noj ntau yam zaub mov txawv uas yuav tsis tsuas yog muaj txiaj ntsig, tab sis kuj qab thiab. Tus mob ntshav qab zib tuaj yeem tau pampered nrog charlotte yam tsis muaj qab zib lossis lwm yam tais diav.

Txhawm rau npaj cov zaub mov, koj yuav tsum nqa 2 liv zaub zaub, ib txhais tes loj ntawm taum ntsuab, ob peb lub qos, ib lub taub hau ntawm dos, zaub ntsuab. Lub rwj yog coj mus rau lub rhaub, cov zaub tws tau ntxiv rau nws, hau li 15 feeb, thiab tom kawg cov taum pauv. 5 feeb tom qab npau, cov kua zaub raug tshem tawm ntawm qhov hluav taws kub, zaub ntsuab ntxiv rau nws, muab rau lub rooj.

Txhawm rau kom tshem tawm cov phaus ntau dhau, cov neeg mob ntshav qab zib tuaj yeem npaj dej khov, rau qhov no lawv coj:

• 2 avocados,
• 2 lub txiv kab ntxwv
• 2 diav ntawm zib ntab
• 4 diav ntawm cocoa.

Ob lub txiv kab ntxwv yog txhaws rau ntawm grater (zest), haus kua txiv los ntawm lawv, tov nrog pulp ntawm avocado (siv rab rab), zib ntab, cocoa. Tiav qhov loj yuav tsum muaj tuab tuab. Tom qab uas nws tau nchuav mus ua pwm, muab tso rau hauv taub yees txias li 1 teev. Tom qab lub sijhawm no, lub mis nyuj khov yog npaj txhij.

Stewed zaub tseem muaj nyob rau hauv cov npe ntawm cov zaub mov muaj txiaj ntsig zoo. Rau kev ua noj ua haus, koj yuav tsum noj cov dos, ib khub ntawm lub kua txob, zucchini, txaij, lub taub hau me me ntawm zaub qhwv, ob peb lub txiv lws suav.

Cov zaub ntsuab yuav tsum tau txiav rau hauv cubes, muab tso rau hauv ib lub lauj kaub, ncuav ib nrab ib liter ntawm zaub broth. Cov zaub mov tau npaj rau 45 feeb ntawm qhov kub txog 160 degrees, koj tuaj yeem tsuav zaub ntawm qhov cub. Daim vis dis aus hauv tsab xov xwm no yuav qhia koj tias kev noj haus ntshav qab zib yuav tsum yog dab tsi.

Cov cai ntawm kev noj mov

Daim ntawv qhia zaub mov tsim qauv rau hom 2 ntshav qab zib mellitus pub rau cov neeg rog rog kom tswj tau cov ntshav qabzib. Cov kws tshaj lij qhia cov neeg mob uas muaj kab mob zoo sib xws ua raws li cov ntsiab lus ntawm kev noj zaub mov zoo:

• noj zaub mov yam tsawg rau (6) zaug hauv ib hnub, lub sijhawm nruab nrab ntawm cov zaub mov yuav tsum tsis pub tshaj 3 teev,
• tiv thaiv kev tshaib kev nqhis, noj zaubmov tib lub sijhawm,
• muab qhov kev nyiam rau cov khoom noj muaj fiber ntau, uas ntxuav kev txoj hnyuv los ntawm co toxins thiab co toxins, tso cai rau cov carbohydrates kom muaj zog.

Cov ntshav qab zib hom 2 uas xav poob ceeb thawj yuav tsum npaj lawv cov pluas mov kawg kawg 2-2.5 teev ua ntej yuav mus pw. Txhawm rau txhawb cov txheej txheem hauv lub cev hauv lub cev, cov neeg muaj tus kabmob no tsis pom zoo kom noj tshais. Cov khoom noj khoom haus qhia tswv yim rau cov neeg mob yog tias lawv lub cev rog dhau lawm kom txo tau ntsev noj kom tsawg li 7-10 g.

Cov nyhuv ntawm carbohydrates rau ntawm qab zib ntau ntau

Hauv cov ntawv qhia zaub mov ntawm cov neeg mob kev txom nyem los ntawm hom 2 mob ntshav qab zib nyob rau tom qab ntawm kev rog dhau, carbohydrates yuav tsum muaj nyob uas muab lub cev muaj zog. Thaum muab tso ua ke noj cov zaub mov noj txhua hnub, nws yuav tsum nrog lawv suav nrog hauv kev ua kom zoo.

Carbohydrates nce cov ntshav cov ntshav qabzib. Txhawm rau tiv thaiv lub ntsej muag zoo nyob hauv qab zib, nws yog qhov yuav tsum tau cais cov zaub mov uas muaj cov hmoov txhuv nplej siab thiab qab zib los ntawm cov khoom noj rau cov ntshav qab zib hom 2.

Thaum npaj cov zaub mov rau ib lim piam, nws yog qhov yuav tsum muaj cov zaub khov thiab zaub tshiab. Cov kws tshwj xeeb tso cai rau koj ntxiv cov kua ntsw thiab hnav khaub ncaws rau lawv. Kev noj zaub mov uas tsis muaj calorie ntau rau cov ntshav qab zib hom 2 tso cai rau noj zaub ntsuab thiab zaub ntsuab - cucumbers, zaub qhwv, zaub ntsuab, zaub paj ntsuab, zucchini, squash, tswb kua txob.

Cov ntawv qhia rau ntshav qab zib hom 2 rau cov neeg rog yuav tsum tsis txhob muaj cov zaub uas muaj cov hmoov txhuv nplej ntau - taum, qos yaj ywm, pob kws thiab taum pauv.

Cereals tau muab faib ua:

• Refined lossis hauv av grain - pob kws hmoov nplej, mov dawb thiab mov ci. Cov cereals no tau raug ntxuav los ntawm ceg ntoo thiab ceg.
• Cov tseem grain uas tsis tau ua tiav ua ntej. Cov qeb no suav nrog tag nrho cov txhuv, quinoa, barley, nplej thiab oats. Thaum xaiv cov zaub mov txawv rau cov ntshav qab zib, koj yuav tsum them sai sai rau kev siv cov hmoov txhuv nplej tag nrho.

Cov tshuaj txhuv muaj qhov muaj cov hmoov txhuv nplej siab hauv carbohydrates. Yog li no, nrog rau cov khoom noj muaj txiaj ntsig rau hom 2 mob ntshav qab zib thiab kev rog rog, cov tseem grain yuav tsum yog qhov zoo dua. Nws yog nplua nuj nyob hauv fiber, uas pab tiv thaiv kom ntshav nce ntxiv hauv cov ntshav.

Txiv hmab txiv ntoo thiab berries

Txo qhov hnyav hauv hom 2 mob ntshav qab zib mellitus, nws tsim nyog suav nrog hauv kev noj zaub mov kom muaj txiaj ntsig khov, khov tshiab, kaus poom (tsis muaj kua qab zib thiab qab zib), nrog rau cov txiv hmab txiv ntoo qhuav tsis qab zib. Cov neeg mob uas muaj tus mob uas zoo sib xws raug tso cai:

Hauv cov zaub mov ntawm hom 2 mob ntshav qab zib rau poob phaus, txiv mab txiv ntoo, kua txiv hmab txiv ntoo, compotes hauv tsev ua noj, kua nyeem ua kua tsis ntxiv ntawm qab zib thiab tshuaj zas xim tuaj yeem tuaj yeem.

Roj thiab cov rog

Cov roj muaj cov kab tsim thiab cov khoom noj kom zoo rau lub cev kom noj qab haus huv. Hauv cov khoom noj rau cov neeg mob uas poob phaus uas mob ntshav qab zib yuav tsum muaj qhov muaj roj tsawg, yog li koj yuav tsum tsis suav cov zaub mov ceev, butter thiab roj los ntawm cov zaub mov.

Nws yog qhov zoo dua los muab qhov kev nyiam rau mono- thiab polyunsaturated nqaijrog tam sim no hauv cov txiv ntoo, ntses, roj zaub. Tab sis koj yuav tsum tsis txhob ua phem rau cov roj, raws li lawv me ntsis nce qib ntawm cov piam thaj thiab muaj cov calories ntau.

Khoom noj muaj protein ntau

Rau cov neeg mob uas muaj ntshav qab zib hom 2, kev siv cov tais diav los ntawm nqaij qaib, nqaij, txiv ntoo, legumes, taum pauv raug tso cai. Cov khoom noj khoom haus txhawb kom cov neeg mob muab kev nyiam rau nqaij qaib thiab ntses, thiab tshem tawm ntawm daim tawv nqaij thaum ua noj.

Khoom noj rau ntshav qab zib hom 2 thiab rog dhau yuav txawv tau nrog cov nqaij, nqaij nyuj lossis nqaij tsiaj nyeg. Cov neeg mob yuav tsum tsis txhob muaj rog nyob hauv lawv cov zaub mov. Nqaij rau cov ntshav qab zib tuaj yeem muab rhaub, ci, ci lossis noj.

Cov neeg mob uas tau mob los ntawm tus kab mob no tau hais qhia kom haus cov khoom noj muaj mis nrog cov roj tsawg. Thaum muab tso ua ke ntawm daim ntawv qhia zaub mov, nws raug coj mus rau hauv tus account tias cov kua mis nyeem qaub ntuj muaj cov suab thaj ntuj, thiab qee kis, cov neeg tsim khoom ntxiv rau cov khoom qab zib.

Cov piam thaj ntau yuav muaj cov tsev cheese ua muaj rog tsawg. Ua ntej yuav cov khoom lag luam rau cov ntshav qab zib, koj yuav tsum ua tib zoo nyeem cov lus qhia nyob ntawm daim ntawv.

Cawv thiab khoom qab zib

Tus ntaus nqi haus dej cawv haus yog txiav txim los ntawm tus kws kho mob. Tus kws kho mob tshwj xeeb ntsuas qhov mob ntawm tus neeg mob uas muaj hom 2 mob ntshav qab zib mellitus thiab hais tias dab tsi xav tau txwv.

Qhov laj thawj tseem ceeb rau kev nce hauv lub cev lub cev yog kev noj qab zib thiab cov rog ntau ntau, yog li lawv yuav tsum tau cais tawm ntawm cov zaub mov noj. Thaum muab tso ua ke ntawm cov ntawv qhia zaub mov, koj yuav tsum ua raws li txoj cai yooj yim:

• Xaiv cov khoom qab zib uas muaj suab thaj tsawg
• txaus siab rau qhov loj me ntawm cov tais diav qab zib thaum kom lawv hauv khw hauv tsev noj mov lossis khw noj mov,
• kom faib cov khoom qab zib ua ob peb ntu los yog muab rau cov kwv tij noj, qhov no yuav ua kom tsis txhob noj ntau dhau.

Kev ua noj ua haus thiab muab cov cai rau cov neeg mob ntshav qab zib

Cov khoom noj rau cov ntshav qab zib hom 2 uas rog dhau yuav tsum suav zaub thiab txiv hmab txiv ntoo. Lawv yog cov tshwj xeeb tshaj yog siv thaum noj cov nqaij nyoo, ci lossis ua noj. Zaub nyoos, chav kawm thib ib thiab thib ob yog npaj los ntawm zaub rau cov neeg mob nyhav dua qub.

Nws raug tso cai kom suav cov nqaij thiab ntses ntawm cov rog tsawg hauv cov zaub mov noj txhua hnub. Txhawm rau kom muaj txiaj ntsig ntau tshaj plaws ntawm cov khoom noj muaj roj, lawv ci lossis hau. Cov kws qhia kev noj qab haus huv pom zoo kom hloov cov piam thaj nrog fructose, xylitol lossis sorbitol.

Tso cov tais diav rau hauv ib lub phaj, cov kws tshaj lij tawm tswv yim rau qhov sib faib nws mus rau 4. Ob ntu yuav tsum yog cov zaub, ib qho - cov khoom muaj protein, zaum kawg - muaj hmoov txhuv nplej siab. Qhov feem pua ​​ntawm cov khoom xyaw no tso cai rau cov khoom noj kom zoo txaus, tawm hauv cov ntshav ntawm cov ntshav tsis hloov pauv. Cov zaub mov raug tsim los pab ua kom tsis txhob tshwm sim ntawm cov kabmob sib kis thiab ua lub neej ntev.

Cov zaub mov zoo rau cov rog rog

Tsim nyog cov zaub mov npaj rau tus neeg mob yog qhov tsim nyog. Cov khoom xyaw uas ua rau muaj qab zib ntxiv kom tsis suav nrog hauv cov khoom noj. Ntau txoj kev txwv cuam tshuam rau cov pluas noj rau cov ntshav qab zib hom 2 nrog cov rog, qhov kwv yees zaub mov tso cai rau koj soj ntsuam ib qho kev tswj hwm thiab kho cov zaub mov yog tsim nyog.

Cov ntawv qhia zaub mov rau lub lim tiam: cov zaub mov yooj yim

Txog kev poob phaus mob ntshav qab zib, nws yog ib qho tseem ceeb kom ua raws li qee txoj cai. Cov zaub mov raug npaj los suav nrog daim ntawv teev cov khoom noj tau txwv thiab txwv tsis pub. Cov neeg pab khoom noj khoom haus tau hais tias kev txo cov rog lub cev ua rau cov neeg mob ua rau cov roj (cholesterol), ntshav qabzib thiab ntshav siab.

Kwv yees li kev noj haus tau nthuav tawm hauv cov lus:

Tus neeg mob noj cov zaub mov ntshav qab zib hom 2 yuav tsum muaj khoom noj txom ncauj. Cov zaub mov qes-aus tsawg tso cai rau koj siv:

• noj mov ci
• txiv hmab txiv ntoo,
• txiv ntoo
• tshuaj ntsuab infusions,
• cov rog hauv tsev cheese tsis muaj roj
• tsis muaj rog-rog kefir / yogurt,
• kev noj haus cov zaub mov noj.

Kev sib xyaw ntawm kev ua kis las thiab kev noj haus

Rau cov neeg mob uas xav paub yog vim li cas koj thiaj li yuav poob phaus nrog cov ntshav qab zib hom 2, cov neeg noj zaub mov zoo qhia cov txiaj ntsig ntawm kev tawm dag zog. Kev ua si nawv muaj qhov cuam tshuam zoo rau kev cuam tshuam ntawm kev sib txuas ntawm lub cev lub cev nrog insulin. Qhov tshwm sim zoo li tsis tuaj yeem ua tiav los ntawm kev noj cov tshuaj vitamin thiab tshuaj noj.

Cov leeg muaj kev cob qhia xav tau cov tshuaj insulin tsawg dua. Qhov tsawg kawg nkaus ntawm cov tshuaj hormones hauv cov ntshav tsis pub cov rog rog hauv lub cev. Kev qhia ib txwm yuav txo qis kev noj tshuaj.

Txog hom ntshav qab zib hom 2, cov haujlwm feem ntau muaj txiaj ntsig yog ua luam dej, rowing, caij ski thiab dhia. Cov kev tawm dag zog lub cev yuav tsum muaj kev tawm dag zog thiab kev hnyav. Hauv qhov no, kev ua haujlwm ntawm lub siab thiab cov hlab ntshav ruaj khov, nias siab normalizes. Tag nrho cov kev tawm dag zog yuav tsum ua nrog kev txaus siab, txwv tsis pub lawv yuav tsis nqa cov txiaj ntsig kom raug.

Neeg tsis noj nqaij kua txob

Koj yuav xav tau:

• ib nrab khob khob kas fes,
• 6 nruab nrab tswb kua txob,
• 2 cov carrots loj,
• 1 nrab dos,
• ib pawg ntawm cov zaub ntsuab
• ntsev thiab kua txob dub (kom saj),
• 1 tbsp. ib diav ntawm lws suav muab tshuaj txhuam
• 1 tbsp. dej.

Txoj kev ua noj:

1. Boil mov kom txog thaum ib nrab siav.
2. Chop lub dos, tsuav cov carrots.
3. Cov kua txob dawb los ntawm noob.
4. Sib tov mov, dos thiab carrots, muab qhov loj rau hauv cov kua txob.
5. Siv lub lauj kaub tob, quav cov zaub tej zaub thiab hliv dej.
6. Languish hauv qab lub hau.
7. 5 feeb ua ntej ua noj, ntxiv zaub ntsuab, lws suav muab tshuaj txhuam, dub kua txob thiab ntsev.

Qaub cream zaub

Koj yuav xav tau:

• 400 g ntawm zucchini thiab zaub paj,
• 1 tbsp. nonfat qaub cream
• 1 tbsp. l lws suav muab tshuaj txhuam
• 1 clove ntawm qej
• 3 tbsp. l hmoov
• 1 nrab txiv lws suav
• butter, txuj lom thiab ntsev (mus saj).

Ua noj ua haus:

1. Cauliflower muab faib ua inflorescences, tev zucchini thiab txiav mus rau hauv me me cubes.
2. Boil zaub kom txog thaum siav.
3. Ncuav ib txheej nyias ntawm hmoov mus rau hauv lub lauj kaub. ntxiv roj rau tuab.
4. Tom qab txais kev sib xyaw ntawm cov xim ruddy, qhia cov txiv lws suav kua zaub, qaub cream, seasonings, ntsev.
5. Ntxiv cov zaub rau cov kua. Shuffle.
6. Stew hauv qab lub hau rau 5 feeb.

Ua raws li cov cai yooj yim, cov mob ntshav qab zib tuaj yeem poob ceeb thawj thiab txhim kho lawv tus kheej lub neej. Daim vis dis aus qhia txog cov qauv zaub mov, tso cai thiab txwv tsis pub cov neeg mob ntshav qab zib 2 hom khoom:

Kev rog thiab ntshav qab zib muaj feem li cas?

Kev rog dhau thiab ntshav qab zib - zoo li ob tus hluas nkauj zoo tshaj, feem ntau sib luag lossis yuav luag txhua tus sib xws, ib tug provokes cov tsos ntawm lwm yam.

Txhawm rau txiav txim siab yog tias koj rog dhau, koj tuaj yeem siv tus qauv yooj yim los laij BMI - lub cev qhov ntsuas.

BMI = Qhov hnyav, kg / Qhov siab 2, m

Muaj 4 degrees ntawm kev rog:

• 1 degree - BMI = 25-29.9 (lub teeb hnyav dhau)
• 2 degree - BMI = 30-34.9
• Qeb 3 - BMI = 35-39.9
• Qeb 4 - BMI = 40 thiab siab dua

Hauv tus neeg uas muaj qhov hnyav ib txwm, qhov ntsuas yuav ntsuas txij li 18.5 txog 24.9.

Piv txwv li, BMI rau ib tus neeg uas muaj hnyav 80 kg thiab qhov siab 160 cm:

BMI = 80 kg / 1.6 2 = 80: 2.56 = 31.25.

Qhov tshwm sim coefficient raug rau 2 degrees ntawm kev rog. Yog li, tus neeg uas muaj cov ntaub ntawv no yuav tsum poob tsawg li 16 kg (txog 64 kg) txhawm rau nkag mus rau qhov ib txwm rau BMI.

Raws li ntshav qab zib provokes qhov hnyav nce vim kev cuam tshuam hauv cov metabolism thiab cov tshuaj zoo keeb ntawm lub cev, yog li ntawd rog dhau yuav ua rau hom ntshav qab zib hom IICov. Thiab overeating yog qhov feem ntau ua rau kom tsis muaj ntshav qab zib-insulin muaj ntshav qab zib, lub cev tsuas tsis tuaj yeem tiv nrog qhov khiav ntawm cov suab thaj.

Suab txaus ntshai tab sis ib txoj hauv kev tsim nyog rau kev noj zaub mov yuav pab tsis tsuas yog tswj ntshav qab zib kom tswj, tab sis kuj maj mam txo qhov hnyav.

Yog li no, qhov tseem ceeb tshaj plaws thiab cov lus pom zoo tshaj plaws rau tus mob ntshav qab zib yog qhov nruj thiab ua tib zoo saib xyuas txhua yam khoom uas nws noj rau nruab hnub. Kev kho yeeb tshuaj nrog cov tshuaj insulin thiab tsuas yog siv hauv cov mob hnyav.

Yam koj tuaj yeem ua thiab tsis tuaj yeem ua rau zaub mov noj muaj ntshav qab zib hom 2 uas rog dhau lawm yuav raug tham hauv qab no.

Peb cuam tshuam nrog cov zaub mov thiab bans

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

5-6 zaub mov noj ib hnub,
Kev tsis suav cov khoom noj nrog lub glycemic siab.

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.

Categorically tsis:

• 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.

Kev saib xyuas yuav tsum tau noj nyob rau hauv cov txiv hmab txiv ntoo qab zib xws li txiv tsawb thiab cov zaub mov muaj hmoov nplej xws li carrots, beets thiab qos yaj ywm. Lawv cov glycemic Performance index yuav nyob ntawm tus txheej txheem ntawm kev npaj. Piv txwv li, cov qos yaj ywm zom yuav tau muab faib ua qabzib ntau zaus sai dua li tib lub qos yaj ywm, siav tag nrho hauv lawv cov tawv nqaij. Txoj cai dav dav:

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.

5 cov kauj ruam yooj yim rau kev noj zaub mov zoo

Yuav tsim cov zaub mov noj li cas rau hom ntshav qab zib hom 2 uas rog dhau:

Kauj ruam. Txav ntawm txhua cov khoom tsis muaj kev phom sij thiab phom sij uas nyob hauv tsev.

Pov tseg cov suab thaj, hmoov nplej, mov ci, khob noom thiab khob cij, ceev cov npleem yam tsis muaj kev khuv xim. Cawv, dej qab zib, mayonnaise thiab ketchup, txhuv dawb, tshuaj yej ua qab zib, hnyuv ntxwm, hnyuv ntxwm thiab dumplings tsis xav tau ntxiv lawm.

Tsis muaj kev ntxias yooj yim kom yooj yim - yuav tsis muaj kev ntxhov siab ntawm khoom noj khoom haus. Tsis txhob cia qhov kub ntxhov los ntawm cov khoob ntawm lub tub yees thiab lub txee chav ua noj - mus rau theem tom ntej. Kauj ruam. Mus rau tom lub khw muag khoom nrog daim ntawv teev khoom yuav khoom tshiab.

Tam sim no koj yuav tsum tau txais lub lauj kaub zoo ua noj nrog cov txheej tsis lo thiab cov nplai ntawm chav ua noj.

Yog tias koj xav noj zaub mov nrog koj mus ua haujlwm lossis ntawm txoj kev, yuav ob peb lub thawv yas ntim khoom noj, txog thaum koj tau txiav txim siab tias koj yuav noj dab tsi hauv chaw noj mov lossis lwm qhov chaw. Yog li koj yuav ua kom koj lub neej yooj yim los ntawm qhov tsis raug kev txom nyem los ntawm kev tshaib plab thiab xaiv "Kuv xav noj dab tsi". Kauj ruam. Soj ntsuam kev haus cawv.

Kev nqhis dej yog qhov ua los ntawm lub cev los tsim cov dej qab ntsev kom sib npaug, kom pom tseeb, kom "nyias" cov ntshav los ntawm kev ua kom cov ntshav qab zib ntau ntau. Koj tsis tuaj yeem zam kev nqhis dej, tab sis nws zoo dua yog ua kom yaug nws nrog dej ib txwm.

Cov mis ib txwm - 30 ml dej ib kilogram ntawm qhov hnyav - yuav pab txiav txim seb haus ntau npaum li cas. Piv txwv, cov ntshav qab zib uas hnyav 80 kg yog pom zoo kom haus dej haus 2.4 litres ntawm ib hnub. Tso lub raj mis dej nyob ze qhov chaw ua haujlwm, ntsuas koj tus nqi ua ntej thiab haus khob thaum nruab hnub, tsis hais noj mov dab tsi.

Sim kom tsis txhob haus kas fes, vim nws provokes nquag tso zis tso quav.Kauj ruam. Txav mus ntau!

Tsis muaj leej twg hais tias tus neeg mob yuav tsum tau taug txoj kev thiab cua hlob li ib mais. Tom qab tag nrho, koj lub hom phiaj yog kev noj qab haus huv, xis nyob thiab yuag poob.

Sim taug kev ntau, piv txwv li, ua ntej mus pw - kev mus ncig ua si yuav tsis coj kev ua mob, nws tsis yog qhov nyuaj thiab pab tsis tau tsuas yog ua kev tawm dag zog, tab sis kuj rau kev kho kev puas siab ntsws - maj mam koj yuav kawm tau txais kev xyiv fab tsis hais noj zaub mov.

Hauv kev faib ua kom yuag, koj tuaj yeem nce lub sijhawm lossis lub zog ntawm lub nra - taug kev ntau dua lossis nrawm dua, hloov mus ua haujlwm lub teeb ua si hauv chav kis las, pas dej ua si, kev dhia ua si hauv tsev thiab lwm yam. Kauj ruam. Cwj pwm txawv yog peb txhua yam.

Txhawm rau kom tsis txhob poob rau hauv lub voj voos uas txhua qhov kev xav yuav hloov ncig ntawm cov zaub mov, thiab koj yuav ntev taug kev cov khw muag khoom noj khoom haus, sighing hnyav dua cov ncuav qab zib uas koj nyiam, koj yuav tsum nrhiav cov kev paub tshiab.

Haujlwm yam koj nyiam, taug kev, mus ncig, sib txuas lus - txhua yam uas ua rau koj muaj kev xyiv fab thiab kev lom zem.

Cov protein, cov rog thiab carbohydrates - peb cov ntses loj ntawm cov khoom noj kom zoo

Peb twb xam hais tias tus neeg mob ntshav qab zib xav tau ua tib zoo xav txog cov rog thiab cov zaub mov kom yuag nyob rau hauv lawv cov zaub mov noj. Ib qho kev tsis kam yoo “sai” carbohydrates yuav pab txo qee qhov hnyav ntawm lub cev thiab ua kom cov ntshav qab zib cov ntshav nyob thawm hnub.

Txawm li cas los xij, txoj kev noj qab haus huv rau cov ntshav qab zib tsis yog nyob rau hauv kev tsis kam qab zib thiab yob, tab sis kuj tseem nyob hauv kev saib xyuas tag nrho cov calories ntau ntawm cov zaub mov noj thiab qhov sib npaug ntawm cov as-ham - protein, cov rog thiab carbohydrates. Txwv tsis pub, txawm tias ntawm buckwheat nrog cucumbers, qhov hnyav yuav tsuas nce, exacerbating tus kab mob.

Tus neeg poob ceeb thawj yog tias nws siv calories ntau dua li nws tau haus. Muaj cov qauv sib txawv rau kev txiav txim siab cov calories txhua hnub, cov metabolism hauv theem pib, thiab lwm yam.

2400 kcal - 15% = 2040 kcal - cov calories rau txhua hnub.

Txhawm rau cov laij lej kom raug dua, koj tuaj yeem siv lwm cov qauv lossis laij lej, tab sis thaum xub thawj, txhawm rau txhawm rau tus cwj pwm ntawm kev noj zaub mov kom raug, cov ntaub ntawv no yuav txaus.

Los ntawm dab tsi los nce cov 2000 calories? Koj tuaj yeem noj ob peb lub chocolate los yog qhaub cij nrog hnyuv ntxwm - thiab 2/3 ntawm qhov kev cai tsis dhau, thiab kev tshaib plab yuav thim los ntawm ib teev thiab ib nrab. Nws yog ib qho tseem ceeb kom faib cov khoom noj kom tsis txhob tshaib plab.

Cov khoom noj pub mis tawm tswv yim pom zoo kom muaj qhov sib piv ntawm cov carbohydrates, cov rog thiab cov protein - 50-30-20. Ntawd yog, 50% ntawm calories yog hauv cov carbohydrates, 30% hauv cov rog thiab 20% hauv cov protein. Ntawm chav kawm, nws tsis yog qhov tsim nyog los laij cov zaub mov kom txig, koj tuaj yeem lo rau ib qho "txoj kev hauv tsev", ntxiv rau lossis rho tawm 10%.

Cov Khoom Muag: Koj tuaj yeem Noj Dab Tsi Mob Ntshav Qab ZibHom II?

Thaum nruab hnub peb ua los ntawm cov khoom lag luam hauv qab no:

1. Cov ntxhw
   • Tsis muaj nqaij qaib, nqaij qaib mis, nqaij qaib ntxhw, nqaij ntshiv, nrog ceev faj - nqaij npuas tenderloin, mob siab,
   • Blue, chum salmon, coho salmon, pollock, thiab lwm yam.
   • Nqaij ntses
   • Cov qe
   • Tsev cheese txog 5%,
   • Kev noj cov zaub mov muaj roj tsawg - mis ntxiv txog 1.5%, kefir 1%, ntuj yogurt,
   • Nyuaj cheese, mozzarella, feta cheese.
2. Lub cev rog
   • Avocado
   • Ceev
   • Cov roj zaub (tsis muaj txiv roj, roj, paj noob hlis).
3. Complex (qeeb) carbohydrates
   • Cov nplej - buckwheat, xim av thiab nplej qus, bulgur, quinoa, kwv ntxawg, barley, sau ntawv, oatmeal ntev ua noj (tsev pheeb suab), lentils, thiab lwm yam.
   • Taum thiab taum
   • Cov nplej zom (whole grains lossis wholemeal),
   • Unleavened qhob cij thiab mov ci pita mov ci,
   • Tag nrho cov khob cij mov ci
   • Kwv Tuag.
4. Cov zaub thiab fiber
   • Txhua cov zaub ntsuab (dib cev, zaub ntsuab, zaub paj ntsuab, zaub xam lav thiab zaub ntsuab, taum ntsuab),
   • Eggplant, zucchini, txiv lws suav, tswb kua txob, zaub paj,
   • Nceb
   • Carrots, qos yaj ywm, beets, taub dag (hauv qhov ntau me me).
5. Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo nrog cov kua qis glycemic
   • Cherry, blueberries, lingonberries, cranberries, raspberries, txiv pos nphuab (tshiab lossis khov),
   • Citrus txiv hmab txiv ntoo, kiwi, pomegranate.

Koj tuaj yeem siv cov qab zib hloov pauv, cov dej qab zib tsis muaj dej qab zib, ntxiv rau lawv los npaj cov tais diav, tshuaj yej, kas fes. Qhov kev nyab xeeb pom zoo yog stevia (stevioside), ua tiav, mob erythritis.

Hnub Monday

1. Noj tshais - ntev-siav porridge nrog oatmeal nrog skim mis nyuj thiab sweetener, txiv hmab txiv ntoo nyias - ntsuab kua, kiwi, txiv kab ntxwv, lub caij nrog yogurt thiab ib me nyuam diav ntawm flaxseed roj.
2. Noj tshais 2 - tag nrho cov qhob cij nrog cov cheese nyuaj.
3. Noj su - buckwheat nrog nqaij qaib ci hauv cov kua mis nyeem qaub nrog tshuaj ntsuab, zaub xam lav nrog butter.
4. Muaj cov tshuaj yej siab - ib txhais tes ntawm cov txiv ntoo thiab cov txiv ncuav qab zib los ntawm 2% tsev cheese (sib tov tsev cheese, qe thiab qab zib), ci hauv qhov cub.
5. Noj hmo - qaib cov txwv chops nrog zaub stew (stew kua txob, txiv lws suav, zucchini, txaij, zaub ntsuab).

1. Noj tshais - 3 lub qe omelet nrog spinach thiab yogurt ntuj, cov qhob cij nrog cheese.
2. Noj tshais 2 - mos tsev cheese nrog ib nrab ntawm puv tes ntawm neeg rau.
3. Noj su - tuab nqaij nyuj goulash kua zaub nrog zaub, tseem grain nplej zom, zaub xam lav ntsuab.
4. Muaj cov tshuaj yej siab - ib qho zaub xas lav sov ntawm taum ntsuab nrog cov tuna thiab noob noob noob, muaj suab thaj nrog thiab tsis muaj kua qab.
5. Noj hmo - grilled nqaij qaib mis nrog zaub xam lav ntawm zaub qhwv tshiab, carrots thiab dos.

1. Noj tshais - oatmeal pancake (3 diav oatmeal tov nrog 2 qe thiab 2 diav yogurt) nrog cheese thiab txiv lws suav.
2. Noj tshais 2 - curd casserole tsis muaj hmoov nplej.
3. Noj su - xim av mov pilaf nrog nqaij qaib ncej puab fillet, zaub xam lav.
4. Muaj cov tshuaj yej siab - curd casserole tsis muaj hmoov nplej.
5. Noj hmo - steaks ntawm chum salmon steamed nrog txiv qaub, nrog taum ntsuab thiab qej.

1. Noj tshais - tseem grain pita shawarma nrog zaub thiab nqaij qaib.
2. Noj tshais 2 - Taum zaub xam lav rau nws tus kheej kua txiv, tswb kua txob thiab txiv lws suav nrog feta cheese thiab tshuaj ntsuab.
3. Noj su - tseem grain nplej zom nrog soob ntses thiab ci ntses, zaub xam lav ntsuab.
4. Muaj cov tshuaj yej siab - grilled eggplant appetizer nyob rau hauv tsev cheese thiab zaub ntsuab.
5. Noj hmo - grilled nqaij qaib cutlets nrog zaub xam lav thiab txaij.

1. Noj tshais - buckwheat pancakes nrog bran thiab txiv hmab txiv ntoo nyias.
2. Noj tshais 2 - tag nrho cov mov ci nrog curd cheese thiab zaub.
3. Noj su - Cov nqaij qaib hauv tsev ci nrog cheese, barley thiab zaub xam lav ntsuab.
4. Muaj cov tshuaj yej siab - tsev cheese nrog txiv hmab txiv ntoo (kiwi, txiv pos nphuab).
5. Noj hmo - nqaij nyuj stew stewed nrog zaub thiab tshuaj ntsuab.

1. Noj tshais - tub nkees oatmeal nrog txiv ntoo qab zib thiab kefir (ncuav oatmeal nrog kefir thaum yav tsaus ntuj, ntxiv ib txhais tes ntawm cov txiv ntoo qab zib, stevia), qe hau, mov ci ncuav.
2. Noj tshais 2 - pizza nrog nceb thiab zaub ntawm kev sim ntawm nqaij qaib fillet.
3. Noj su - kib nqaij qaib tsis muaj butter nrog zucchini thiab buckwheat.
4. Muaj cov tshuaj yej siab - omelette-casserole nrog cov zaub qhwv dawb hauv qab ib pawg cheese.
5. Noj hmo - Squids thiab zaub xam lav kib hauv cov kua ntses tsis muaj qab zib.

Hnub Sunday

1. Noj tshais - cov cij buns nrog zaub, tshij thiab ntses ntses.
2. Noj tshais 2 - Tsev cheese nrog txiv ntoo qab zib thiab cashews.
3. Noj su - zaub borsch ntawm nqaij nyuj nqaij si tsis muaj qos yaj ywm, bulgur nrog nqaij nruab deg.
4. Muaj cov tshuaj yej siab - nyias lub la Caesar nrog cov cw (uas tsis muaj keej).
5. Noj hmo - nceb julienne hauv kua mis nyeem qaub nrog zaub xam lav ntsuab.

Cov zaub mov no qhia txog ntau yam tais diav thiab zaub mov noj uas tsim nyog rau cov zaub mov muaj txiaj ntsig thiab noj qab nyob zoo. Yog lawm, nws tsis tas yuav ua tais diav txawv li ntawd txhua hnub, qhov loj tshaj plaws yog kom soj ntsuam cov qauv kawm:

• Noj txhua 2-3 teev
• Ua ke cov nyom carbohydrates thiab fiber ntau hauv txhua pluas mov, rau noj hmo - protein thiab fiber (nqaij thiab zaub xam lav),
• Cov rog kom tsim nyog - cov roj zaub tsis muaj roj, ob peb lub txiv ntoo - muab qhov kev xav ntawm tag nrho. Ntxiv rau lawv rau zaub nyoos, rau mov ci, los npaj tais diav,
• Fry tag nrho cov zaub mov uas tsis muaj roj hauv lub lauj kaub uas tsis yog pas, lossis ci hauv qhov cub, ua noj, ua noj.

Los yog ua ob peb pluag noj txawv ntawm cov tais diav ua ntej li peb mus rau plaub hnub, muab lawv tso rau hauv cov tais thiab khaws cia rau hauv tub yees (khov). Yog li cov zaub mov yooj yim kom sib dhos thiab, yog tias tsim nyog, nqa nrog koj. Thaum lub sijhawm los txog rau lwm cov khoom noj txom ncauj, koj tsuas xav tau muaj lub tais thiab sov nws.

Yog tias koj pom koj tus kheej nyob rau hauv ib qho xwm txheej uas koj tsis tau npaj khoom txom ncauj npaj ua ntej, thiab yog tias kev tshaib kev nqhis tau dhau los, zoo tshaj plaws rau noj cov protein thiab fiberkoj tau yuav ib pob khoom ntawm tsev cheese, tag nrho cov txhuv lossis cov cij cij thiab koj cov zaub uas koj nyiam - dib, kua txob, thiab lwm yam nyob rau tom tsev muag khoom ze tshaj plaws. Koj tuaj yeem noj tom khw muag khoom? Zoo heev, xaiv cov tais grilled tsis hnav khaub ncaws, yog tias qhov no yog cov dej qab ntsev - hais kom nqa cov ntses nyias.

Nws yuav yog tias koj nyuam qhuav tau noj yog lawm, tab sis koj tseem tshaib plab. Feem ntau cov yuav muaj, qhov no qhia tau tias muaj ntau ntau hauv cov calories kom yuag lossis cov tsis muaj rog hauv pluas noj. Tom qab ntawd nws tsim nyog rau koj tus kheej nrog lub laij lej thiab nplai, npaj koj tus kheej cov zaub mov ua ntej los ntawm kev hnyav thiab suav qhov sib piv ntawm cov protein, rog thiab carbohydrates.

Koj tuaj yeem pom cov khoom lag luam tsim kev puas tsuaj thiab muaj txiaj ntsig zoo thiab cov cai tswj kev tsim cov zaub mov rau cov ntshav qab zib hom 2 nrog cov rog dhau los hauv kev yees duab hauv qab no:

Cov lus pom zoo dav

Lub hom phiaj ntawm kev kho pluas mov:

• qhov tshwj tsis yog ntawm lub ntsaws rau ntawm cov neeg tuaj yeem,
• qhov hnyav txo ntawm tus neeg mob
• ntshav qab zib rov qab tuav tsis siab tshaj 6 mmol / l.

Koj yuav tsum tau noj ntau zaus (so tsis ntau tshaj 2.5-3 teev), tab sis hauv feem me me. Qhov no tso cai rau koj los ua cov txheej txheem metabolic rov qab los thiab tiv thaiv qhov ua kom pom kev tshaib plab. Txhua txhua hnub, cov neeg mob yuav tsum haus dej tsawg kawg li 1,500 ml dej. Tus naj npawb ntawm cov kua txiv, kua txiv txiv, tshuaj yej ntim tsis suav nrog hauv daim duab no.

Pluas tshais yog ib qho tseem ceeb ntawm cov zaub mov noj txhua hnub rau hom 2 ntshav qab zib. Thaum sawv ntxov kev noj cov zaub mov hauv lub cev tso cai rau koj "tsim" cov txheej txheem tseem ceeb uas tshwm sim sab hauv. Koj yuav tsum yuav tsum tsis kam noj ua ntej pw tsaug zog yav tsaus ntuj.

Cov lus pom zoo ntawm cov kws paub tshwj xeeb hauv cov ncauj lus ntawm khoom noj khoom haus hauv ntshav qab zib hom 2:

• nws yog qhov tsim nyog tias muaj lub sijhawm noj mov (txhua hnub tib lub sijhawm) - qhov no ua rau lub cev ua haujlwm ntawm lub sijhawm,
• tus nqi ntawm cov carbohydrate kom tsawg yuav tsum tau txo vim tias qhov tsis lees paub ntawm cov khoom noj tau yooj yim (polysaccharides tau txais tos, vim tias lawv maj mam nce ntshav qab zib),
• muab piam thaj
• kev tsis kam lees muab cov zaub mov muaj calorie siab thiab zaub mov kom tshem tawm qhov hnyav,
• txwv tsis pub haus cawv,
• los ntawm kib, marinating, haus luam yeeb yuav tsum tau muab tso tseg, kev nyiam ua yog muab rau cov khoom lag luam hau, muab tais thiab ci.

Nws yog ib qho tseem ceeb kom tsis txhob hnov ​​qab tias nws tsis tsim nyog yuav tsum tso pov tseg txhua yam tshuaj (piv txwv li, carbohydrates), txij li lawv yog "lub tsev tsim" rau tib neeg lub cev thiab ua ntau txoj haujlwm tseem ceeb.

Qhov kev xaiv ntawm cov khoom raws li yog dab tsi?

Kev noj haus rau cov ntshav qab zib hom 2 nrog cov rog rog tau muab ntau cov khoom lag luam uas tuaj yeem suav nrog cov zaub mov noj txhua hnub, raws li lawv cov glycemic Performance index thiab cov ntsiab lus calories.

Lub glycemic Performance index yog qhov ntsuas uas ntsuas cov nyhuv ntawm cov zaub mov noj mus rau cov piam thaj hauv lub cev. Qhov siab dua cov lej ntsuas, qhov nrawm dua thiab tseem ceeb yog qhov nce ntawm glycemia. Muaj cov ntxhuav tshwj xeeb siv los ntawm cov neeg mob ntshav qab zib. Hauv lawv, GI kua nplaum sib npaug rau 100 ntsiab lus. Raws li qhov no, ib qho kev xam tau ua los ntawm qhov ntsuas ntawm tag nrho lwm cov khoom noj khoom haus.

Qhov tseeb uas GI ntsuas yog nyob ntawm:

• hom ntawm saccharides,
• tus nqi ntawm kev noj haus fiber ntau hauv cov muaj pes tsawg leeg,
• siv cov kev kho cua sov thiab nws txoj hauv kev,
• qib ntawm lipids thiab cov protein nyob hauv cov khoom.

Muaj lwm qhov taw qhia uas cov neeg mob ntshav qab zib tau mloog zoo - insulin. Nws tau coj mus rau hauv qhov xwm txheej ntawm 1 hom kab mob lossis thaum tsis txaus los ntawm cov tshuaj tiv thaiv hormone tawm tsam keeb kwm ntawm lub hom thib ob ntawm cov kab mob pathology yog tshwm sim los ntawm kev ua kom mob hlwb.

Txij li thaum peb tab tom tham txog kev rog, koj yuav tsum them sai sai rau cov ntsiab lus hauv calorie ntawm cov zaub mov. Thaum nws nkag mus rau hauv lub cev, cov khoom noj tau ua hauv lub plab thiab lub plab hnyuv plab mus rau "cov khoom siv hauv tsev", uas tom qab ntawd nkag mus rau hauv cov hlwb thiab tawg mus rau lub zog.

Rau txhua lub hnub nyoog thiab tub los ntxhais, muaj qee qhov ntsuas ntawm cov caloric txhua hnub uas tus neeg xav tau. Yog tias siv lub zog ntau dua, ib feem yog khaws cia hauv cov nqaij thiab cov nplais qhwv adipose.

Nws yog qhov tseeb ntawm cov ntsuas saum toj no, ntxiv rau theem ntawm cov vitamins, cov zaub mov thiab lwm yam tshuaj tseem ceeb hauv cov khoom muaj pes tsawg leeg, uas cov txheej txheem ntawm kev npaj cov zaub mov ib tus kheej rau ib lim piam rau cov neeg mob ntshav qab zib yog ua raws.

Cov Khoom Uas Tso Cai

Cov ncuav ci thiab cov hmoov nplej siv hauv cov khoom noj yuav tsum tsis txhob muaj cov hmoov nplej nplej ntawm cov qib siab. Qhov zoo siab yog muab rau cov khoom qab zib, biscuits, mov ci raws li wholemeal. Txhawm rau txhawm rau muab mov ci hauv tsev, ua ke ua ke, buckwheat hmoov nplej, txhuv.

Cov zaub ntsuab yog cov "khoom noj nrov tshaj", vim tias feem ntau ntawm lawv tsis tshua muaj GI thiab calories ntau. Qhov xaiv yog muab rau cov zaub ntsuab (zucchini, zaub qhwv, dib). Lawv tuaj yeem noj cov nqaij nyoos, ntxiv rau thawj chav kawm, sab lauj kaub tais diav. Qee tus txawm tswj los ua jam tawm ntawm lawv (nws yog qhov tseem ceeb kom nco ntsoov txog qhov txiav npluav ntxiv qab zib rau cov tais diav).

Kev siv cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo yog tseem muaj zog sib tham los ntawm endocrinologist. Feem ntau pom zoo tias nws muaj peev xwm suav nrog cov khoom no hauv cov khoom noj, tab sis tsis yog nyob rau hauv ntau. Gooseberries, txiv ntoo qab zib, txiv qaub, txiv apples thiab pears, txiv nkhaus taw yuav pab tau.

Xws li cov nqaij ntses thiab nqaij ua rau mob ntshav qab zib hauv kev noj zaub mov, koj yuav tsum tso tseg cov roj ntau yam. Pollock, pike perch, trout, salmon thiab perch yuav pab tau. Los ntawm cov nqaij - nqaij qaib, luav, qaib cov txwv. Ntses thiab nqaij ntses nyoo muaj Omega-3 fatty acid. Nws lub ntsiab haujlwm rau tib neeg lub cev:

• kev koom tes hauv kev loj hlob thiab kev loj hlob,
• ntxiv dag zog rau kev tiv thaiv
• ua kom nrawm nrawm ntawm daim tawv nqaij tshiab,
• raum txhawb nqa
• anti-inflammatory siv
• tau txais txiaj ntsig zoo ntawm lub xeev psychoemotional.

Los ntawm cereals, buckwheat, oat, pearl barley, nplej thiab pob kws yuav tsum tau nyiam. Tus nqi ntawm cov txhuv dawb hauv cov khoom noj yuav tsum txo qis; Nws muaj ntau cov as-ham, qis glycemic Performance index.

Tseem Ceeb! Koj yuav tsum tso tag nrho cov semolina porridge.

Ntawm cov dej haus uas koj tuaj yeem suav nrog kev noj haus rau hom ntshav qab zib 2, kua txiv, kua txiv, kua dej tsis muaj roj, kua txiv hmab txiv ntoo, tshuaj yej ntsuab.