KUV YUAV NOJ DAB TSI NROG NTSHAV QAB ZIB? - COV KHOOM NOJ KHOOM NOJ THIAB PHIAJ XWM

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Kev kuaj mob ntshav qab zib ua rau ib tug neeg rov txheeb xyuas lawv txoj kev ua neej. Tshaj tawm cov khoom noj kom zoo, ua kom lub cev, so. Qhov zoo thiab lub sijhawm nws lub neej yog nyob ntawm seb tus neeg mob ntshav qab zib ua tau zoo npaum li cas.

Thawj qhov kev hloov pauv tseem ceeb hauv kev noj haus. Tus nab npawb ntawm cov khoom lag luam raug cais tawm ntawm cov ntawv qhia zaub mov noj; qee cov khoom lag luam muaj txwv. Cov ntawv qhia zaub mov raug suav sau uas nruj me ntsis rau hauv tus account ntau ntawm carbohydrates hauv zaub mov.

Cov khoom siv tseem ceeb ntawm cov zaub mov noj txhua hnub ntawm tus mob ntshav qab zib:

zaub thiab txiv hmab txiv ntoo
lis thiab khoom noj siv mis,
nqaij
ntses
txiv ntoo.

Txhua pawg ntawm cov khoom muab lub cev nrog ib pawg ntawm cov khoom noj muaj txiaj ntsig. Xav txog dab tsi cereals, nqaij, zaub thiab txiv hmab txiv ntoo muab peb nrog. Thiab yuav ua li cas ua kom cov ntshav qab zib hauv cov ntawv qhia, muab cov zaub mov zoo thiab tiv thaiv kom txhob muaj ntshav qab zib ntau ntau.

Cov zaub mov kom haum ntshav qab zib yog dab tsi?

Cov cai ntawm kev tsim cov ntawv qhia zaub mov rau cov ntshav qab zib noj rau hauv ntau tus txheej txheem.

Tus nqi ntawm cov carbohydrates - ntsuas los ntawm ntsuas XE (chav ua mov ci) hauv txhua cov khoom noj. Tag nrho cov nyiaj XE ib hnub yuav tsum tsis pub tshaj 20-22, rau ib pluag noj koj tsis tuaj yeem noj ntau dua 7 XE, nyiam dua 4-5 XE.
Tej pluas noj txom ncauj (muab cov mov qabzib rau hauv cov ntshav ua tej feem me me). Cov neeg mob ntshav qab zib yuav tsum noj tsib mus rau rau pluas noj nyob rau ib hnub.
Cov ntsiab lus ntawm cov zaub mov tsis muaj tseem ceeb yog hom ntshav qab zib hom 2. Nrog rau hom mob no, tus naj npawb ntawm calories txhua hnub tsuas yog txwv, thiab tswj lub cev nyhav, nws li ib txwm muaj, cuam tshuam.
Glycemic index ntawm cov khoom (GI) - qhia tias tus nqi ntawm kev nqus ntawm carbohydrates hauv txoj hnyuv. Zib ntab, qab zib, kua txiv, cov khoom uas sai sai rau hauv cov piam thaj yooj yim muaj qhov ntsuas glycemic siab. Lawv nruj me ntsis hauv cov khoom noj khoom haus, vim tias lawv ua rau cov ntshav qab zib kom cov ntshav qab zib ntau ntxiv. Lawv qhov kev siv yog muaj peev xwm ua ke nrog qhov nyiaj ntawm fiber ntau (cov zaub), uas ua rau kev cuam tshuam ntawm kev nqus ntawm cov carbohydrates yooj yim.

Cov ntsiab lus no yog qhov tseem ceeb rau cov neeg muaj ntshav qab zib.

Tsis ua raws li cov nyiaj ntawm carbohydrates thiab khob cij ua noj yog qhov txaus ntshai los ntawm kev dhia ntse hauv qab zib.
Kev siv cov khoom noj nrog lub siab glycemic Performance index yog fraught nrog mob taub hau, ploj nco qab.
Nrog rau ib qho kev suav tsis raug ntawm cov ntawv qhia zaub mov lossis qhov tshuaj insulin, tus neeg mob ntshav qab zib yuav poob rau hauv lub cev tsis tsaug zog nrog tuag tes tuag taw ntawm lub paj hlwb chaw.
Nrog cov ntshav qab zib kom ruaj khov, ntau cov teeb meem txhim kho:
1. mob plawv plawv
2. kev cuam tshuam ntawm cov hlab ntsha hauv lub nkoj,
3. raum mob
4. kev ua laib ntawm qis qis dua.

Xav txog yam khoom noj twg tuaj yeem ua rau cov zaub mov zoo noj kom zoo rau tus neeg mob ntshav qab zib.

Zaub

Zaub yog lub hauv paus ntawm cov khoom noj muaj txiaj ntsig rau tus neeg mob ntshav qab zib.

Tsis tshua muaj cov zaub mov nplej zaub muaj tsawg me me ntawm carbohydrates thiab fiber. Yog li, cov neeg mob ntshav qab zib tuaj yeem haus cov zaub hauv qhov yuav luag tsis tas. Rau kev hloov pauv, zaub lauj kaub tais diav yog tsim los ntawm cov nqaij nyoos thiab tshav kub.

Fiber ntau ntawm cov zaub muab ib qho qeeb nqus ntawm cov tshuaj hauv cov hnyuv. Ua tsaug rau qhov no, qhov kev xav ntawm qhov ua tiav yog tsim thiab maj mam nqus cov piam thaj hauv cov ntshav tau paub meej.

Ntawm cov zaub tais zaub, peb paub qhov txawv cov nram qab no:

zaub kua zaub
borscht
kab tsuag ntsaum
stewed cabbage
ci txaij

tshiab zaub xam lav raws caij nyoog (zaub qhwv, dib, kua txob, txiv lws suav),
siav zaub xam lav,
zaub caviar (txaij lossis taub),
vinaigrette
Freshly nyem zaub kua txiv.

Ib feem ntawm cov zaub mov zaub yog tsis muaj ntau dua 1 XE ntawm carbohydrates thiab txog 20-25 kcal. Tus naj npawb tag nrho cov zaub mov hauv cov zaub mov noj txhua hnub yog nce mus txog 900 g. Ntxiv mus, txhua pluas noj yuav tsum ib nrab ntawm zaub zaub thiab zaub yuav tsum pib.

Muaj kev pom zoo rau cov kabmob ntshav qab zib: sau lub phaj ib nrab nrog zaub zaub, lub quarter nrog protein thiab lub quarter nrog carbohydrate. Tom qab ntawd noj zaub xam lav ua ntej, tom qab ntawv protein, thiab carbohydrate tom qab noj mov. Yog li, maj mam nqus cov suab thaj hauv cov hnyuv yog ua kom tau zoo thiab ua kom cov ntshav qab zib nce siab. Nyeem ntxiv hauv nqe "Tso zaub"

Txiv hmab txiv ntoo thiab berries

Noj txiv hmab txiv ntoo rau cov ntshav qab zib yog qhov tseem ceeb

Cov txiv ntoo muaj cov txiv hmab txiv ntoo qab zib (fructose), nrog rau cov vitamins, kab kawm thiab fiber ntau, uas muab plab hnyuv thiab lub cev hnyav dua.

Qhov kev txwv siv rau cov txiv hmab txiv ntoo nrog lub siab glycemic Performance index - txiv quav ntswv nyoos, txiv tsawb, figs, qab zib txiv ntoo, hnub tim, txiv ntoo thiab apricots. Cov txiv hmab txiv ntoo uas muaj cua sov (jams, compotes nrog qab zib, txiv hmab txiv ntoo qhuav) yog qhov txwv.

Cov ntawv qhia ntshav qab zib muaj xws li cov txiv ntoo raws caij nyoog:

pears
txiv ntoo qab zib
plums
txiv apples
txiv qaub.

Yuav luag txhua yam berries yog qhia rau cov neeg mob ntshav qab zib:

currant
txiv pos nphuab
gooseberry

Cov txiv hmab txiv ntoo ntau npaum li cas hauv ib hnub yog txog li 300g lossis 2 XE. Cov no yog 2-3 lub txiv av me me, 3-4 plas, 2 pears, lawv yuav tsum tau noj 2-3 pluas mov. Koj yuav tsum noj cov txiv lossis cov txiv ua ke thaum pib noj mov. Nyeem ntxiv hauv lub txiv hmab txiv ntoo thiab Berries rubrics.

Cov khoom noj: cereals thiab cereals

Nws ntseeg tias 15 g (3 diav) ntawm ib qho twg ua ib pawg qhob cij.

Cov cereals ua rau lub hauv paus ntawm cov zaub mov mob ntshav qab zib nrog rau zaub thiab protein (nqaij) cov khoom. Cov noob taum tag nrho (buckwheat, millet), nrog rau oatmeal, muaj cov carbohydrates qeeb (muaj qhov tsis tshua pom zoo). Semolina yog tus cwj pwm los ntawm kev nqus sai ntawm carbohydrates, yog li lawv sim tsis txhob siv nws hauv kev noj haus ntawm cov ntshav qab zib.

Mov ci thiab nplej zom kuj yog rau cov khoom lag luam lis. Rau cov ntshav qab zib, nws yog qhov zoo dua kom noj cov qhob cij wholemeal. Nws muaj cov fiber ntau thiab muab cov lej tsis muaj glycemic. Macaroni, raws li txoj cai, yog tsim los ntawm cov hmoov nplej zoo nrog tus nqi me me. Yog li ntawd, lawv qhov nyob rau ntawm daim ntawv qhia zaub mov yog tso cai rau hauv koob tshuaj me me, tsis ntau tshaj 200 g hauv ib hnub (xam los ntawm XE).

Cov mis nyuj ua cov zaub mov mob ntshav qab zib txhua hnub. Ib co cereals muaj cov txiaj ntsig ntxiv. Piv txwv li, oat nplej muab tshuaj ntsuab sib xyaw ntawm cov tshuaj insulin - cov inulin. Thiab bran ntawm ntau yam cereals lowers ntshav qab zib.

Ceev

Cov txiv ntoo yog cov txiv hmab txiv ntoo botanical.

Lawv muaj cov zaub ua kom zom cov protein, vitamins, minerals, cov rog, fiber ntau thiab ib qho me me ntawm carbohydrates, nrog rau qhov tseem ceeb ntawm omega fatty acid. Cov khoom noj muaj ntshav zoo siab no yog qhov zoo rau cov khoom noj txom ncauj (noj txom ncauj thaum tav su, noj su).

Rau cov ntshav qab zib, nws pom zoo kom noj cov noob txiv ntoo:

ntoo cedar
almonds

walnuts
hazelnuts.

Walnuts muaj zinc thiab manganese, lawv tsim nyog los txo cov ntshav piam thaj.
Cov khoom ua haujlwm nquag ntawm almonds txhawb cov txiav ua kab mob rau yias thiab insulin.
Txiv laum huab xeeb - ntxuav cov phab ntsa ntawm cov hlab ntsha los ntawm cov cholesterol, txo cov ntshav siab.
Cedar ntxiv dag zog rau cov hlab ntshav, kho cov thyroid caj pas, yog qhov ntawm cov kab kawm.
Hazelnut kernels muaj cov poov tshuaj thiab calcium, uas muab elasticity rau cov hlab ntshav.

Khoom noj siv mis

Cov khoom noj siv mis ua kom muaj cov poov tshuaj, calcium, phosphorus, thiab cov kab mob protein thiab lactic acid. Ua tsaug rau cov kab mob nyob, kua mis qaub normalizes lub plab hnyuv microflora thiab txhim kho kev zom ntawm txhua yam khoom. Tus nqi ntawm cov khoom noj siv mis yog 200-400 ml ib hnub. Cov no suav nrog:

mis nyuj
kua mis nyeem qaub
fermented ci mis nyuj,
kefir
muaj roj zaub cheese thiab tsev cheese ua zaub,
cheesecakes,
dumplings.

Vim tias muaj ntau ntawm calories, cream, qaub cream, butter, cheese, thiab qab zib curd loj yog txwv.

Nqaij khoom

Cov protein ntau ua rau 16-25% ntawm cov zaub mov. Qhov no yuav siv mus rau hauv tus account protein ntawm ntau lub hauv paus pib.

zaub ntsuab
tsiaj ua nqaij
los ntawm ntses
protein los ntawm cov khoom noj siv mis.

Rau kev noj haus ntshav qab zib xaiv cov nqaij ntshiv (tshwj xeeb yog tseem ceeb rau cov ntshav qab zib hom 2, uas nrog cov kev rog thiab cov kev xav kom poob phaus): nqaij qaib, nqaij qaib ntxhw, nqaij luav thiab nqaij nyug. Nqaij ci nqaij, nqaij npuas noj, nqaij hnyuv ntxwm tsis suav nrog.

Ib qho nqaij twg tsis muaj cov roj carbohydrates, yog li nws cov nyiaj hauv cov zaub mov ntawm cov ntshav qab zib tau txwv tsuas yog cov calories ntau ntawm cov khoom.

Mob ntshav qab zib haus

Lub hauv paus ntsiab lus tseem ceeb rau kev xaiv cov dej qab zib rau cov ntshav qab zib yog cov piam thaj tsawg dua, zoo rau tus neeg mob.

Koj tuaj yeem haus dab tsi rau ntshav qab zib?

Tshuaj yej tsis muaj qab zib: ntsuab, dub, tshuaj ntsuab.
Stewed qaub qhuav txiv hmab txiv ntoo qab zib qab zib.
Soluble nqaij.
Cov ntxhia dej.

Tsis pom zoo:

Kas fes (mob tawm cov calcium los ntawm lub cev, uas ua kom nrawm rau kev puas tsuaj ntawm cov hlab ntshav hauv ntshav qab zib).
Cawv dej cawv, tshwj xeeb yog cov uas qab zib ntau dua 5%, thiab npias (calories thiab carbohydrates).
Jelly - muaj cov hmoov txhuv nplej siab (carbohydrate) thiab qab zib.
Cov kua txiv qab zib (muaj lub siab glycemic Performance index).

Cov dej haus sib npaug ntawm cov dej qab zib hauv cov ntawv qhia zaub mov noj qab zib yuav tsum muab lub cev nrog 1.5 - 2 liv dej rau ib hnub (suav nrog kua zaub, tshuaj yej, compote thiab dej).

Kev noj zaub mov zoo muaj:

yuav luag ib nrab (55-60%) ntawm carbohydrates,
ntawm tsib feem (20-22%) ntawm cov rog,
thiab ib qho me me dua (18-20%) ntawm protein.

Kev sib luag ntawm cov khoom noj muaj txiaj ntsig ntau rau hauv lub cev ua kom lub hlwb rov qab, lawv cov haujlwm tseem ceeb, kev loj hlob. Yog li, nws yog ib qho tseem ceeb kom tau los sib piv cov zaub mov ntawm cov neeg mob ntshav qab zib, muab nws nrog txhua yam tsim nyog, tiv thaiv kev cuam tshuam, thiab ua rau lub neej ntev.

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