Chav nyob qhob cij rau ntshav qab zib. XE lub rooj

Kev mob ntawm tus neeg tag nrho, tus nqi ntawm kev puas tsuaj ntawm nws cov hlab ntshav, lub plawv, raum, pob qij txha, qhov muag, nrog rau kev ceev ntawm cov ntshav ncig thiab txoj kev loj hlob ntawm kev zes cev ntawm qhov kawg yog nyob ntawm theem ntawm cov piam thaj hauv cov ntshav ntawm cov ntshav qab zib.

Rau kev tswj txhua hnub ntawm tus nqi ntawm cov nyiaj carbohydrates, cov ntawv qhia zaub mov siv lub npe hu ua chav ua mov ci - XE. Nws tso cai rau koj kom txo tag nrho ntau cov khoom lag luam carbohydrate rau ib qho kev ntsuam xyuas ntau: ntau npaum li cas cov piam thaj yuav nkag rau tib neeg cov ntshav tom qab noj mov. Raws li XE tus nqi rau txhua cov khoom lag luam, cov khoom noj qab zib txhua hnub tau sau ua ke.

Dab tsi yog XE qhob cij chav ua noj?

Kev siv cov khoom noj khob cij hauv cov khoom suav cov tswv yim tau thov los ntawm German tus kws ntsuas khoom noj khoom haus Karl Noorden thaum ntxov xyoo pua 20th.

Ib lub khob cij muaj nyob hauv 10 txog 15 g ntawm carbohydrates zom. Tus nqi pes tsawg ntawm qhov ntsuas, 10 lossis 15 g suab thaj hauv 1 XE, nyob ntawm cov qauv kho mob uas lees paub hauv tebchaws. Piv txwv

• Cov kws kho mob Lavxias ntseeg tias 1XE yog 10-12 g ntawm carbohydrates (10 g - tsis suav cov zaub mov muaj fiber ntau hauv cov khoom lag luam, 12 g - suav nrog fiber ntau),
• hauv Tebchaws Asmeskas, 1XE sib npaug 15 gram ntawm cov suab thaj.

Ib tug neeg xav tau ntau npaum li cas chav ua mov ci?

Feem ntau cov carbohydrates yuav tsum tau noj thaum sawv ntxov. Tus mob ntshav qab zib pom zoo noj fractional tsib zaub mov ib hnub. Qhov no tso cai rau koj kom txo cov piam thaj uas nqus mus rau hauv cov ntshav tom qab txhua pluas noj (cov khoom noj carbohydrates ntau hauv ib pluag mov yuav ua rau muaj kev dhia hauv qabzib hauv cov ntshav).

Ob hom khoom noj zoo tau tsim rau cov khoom noj khoom haus ntawm cov ntshav qab zib:

1. kev sib npaug - pom zoo siv 15-20 XE ib hnub. Nws yog cov khoom noj khoom haus zoo sib xws uas tau pom zoo los ntawm cov neeg noj zaub mov zoo thiab cov kws kho mob ua tus saib xyuas tus kab mob.
2. Tsis tshua muaj carbohydrate - pom los ntawm qhov tsis tshua muaj carbohydrate tsawg, txog li 2 XE ib hnub. Nyob rau tib lub sijhawm, cov lus pom zoo rau kev noj zaub mov kom tsawg-carb kuj yog qhov tshiab. Kev soj ntsuam ntawm cov neeg mob ntawm cov zaub mov noj no qhia tau tias muaj txiaj ntsig zoo thiab txhim kho, tab sis txog tam sim no hom kev noj zaub mov tsis tau lees paub los ntawm cov txiaj ntsig ntawm cov tshuaj.

Noj rau hom 1 thiab ntshav qab zib hom 2: sib txawv

• Ntshav qab zib hom 1 yog nrog kev puas tsuaj rau beta hlwb, lawv tso tseg tsim cov tshuaj insulin. Nrog cov ntshav qab zib hom 1, nws yog ib qho tsim nyog yuav tsum xam cov xE thiab cov koob tshuaj insulin, uas yuav tsum tau txhaj ua ntej noj mov. Tsis tas yuav tswj hwm tus naj npawb ntawm calories thiab txwv kev noj zaub mov muaj calories ntau. Tsuas yog cov khoom lag luam nrog lub siab glycemic Performance index yog qhov txwv (lawv tau nqus sai thiab ua rau muaj kev nce siab ntxiv hauv qab zib - kua txiv qab, jam, qab zib, ncuav mog qab zib, ncuav mog qab zib).
• Ntshav qab zib Hom 2 tsis nrog cov tuag los ntawm beta cell. Nrog hom 2 tus kab mob, muaj cov beta hlwb, thiab lawv ua haujlwm nrog ntau dhau. Yog li, cov khoom noj muaj txiaj ntsig ntawm hom 2 ntshav qab zib txwv qhov kev nkag los ntawm cov khoom noj carbohydrate kom thiaj li pub cov beta ua cov ntshav tau so ntev ntev thiab txhawb tus neeg mob lub cev poob. Nyob rau hauv cov ntaub ntawv no, ob tus nqi ntawm XE thiab calorie tau suav.

Mob ntshav qab zib Calorie

  85% ntawm ntshav qab zib hom 2 yog chiv los ntawm cov rog ntau dhau. Cov txuam nrog cov rog provokes qhov kev loj hlob ntawm cov ntshav qab zib nyob rau hauv muaj ib tug muaj keeb muaj keeb. Kev tswj lub cev hauv cov ntshav qab zib, nyeg, tiv thaiv cov teeb meem. Kev hnyav ua rau tus neeg mob ntshav qab zib nce ntxiv. Yog li, feem ntau cov neeg mob uas muaj ntshav qab zib hom 2 yuav tsum tswj tsis tau tsuas yog XE, tab sis kuj tseem muaj cov ntsiab lus tsis tshua zoo ntawm cov khoom.

Qhov kev noj zaub mov kom tsawg txhua hnub kuj nyob ntawm kev ua neej thiab txawv ntawm 1500 txog 3000 kcal. Yuav xam pes tsawg calories xav tau?

Raws li qhov no, koj tuaj yeem suav seb muaj pes tsawg calories hauv ib lub bun, cov zaub mov hauv kaus poom, fermented ci mis lossis kua txiv. Tus nqi ntawm cov calories thiab carbohydrates yog qhia hauv 100 g ntawm cov khoom no. Txhawm rau txiav txim siab cov ntsiab lus ntawm cov ncuav lo ntawm lub khob cij lossis pob ntawv ntim cov ncuav qab zib, koj yuav tsum suav cov ntsiab lus ntawm cov khoom noj uas yog xim raws qhov hnyav ntawm pob ntawv.

Chav nyob qhob cij

Peb muab tus nqi ntawm XE rau kev siv ntau hom zaub mov thiab npaj mov.

Khoom npe	Tus nqi ntawm cov khoom hauv 1XE, g	Cov calories, kcal ib 100 g
Cov Txiv Hmab Txiv Ntoo, Txiv Hmab Txiv Ntoo thiab Txiv Hmab Txiv Ntoo
Qhuav apricots	20	270
Tsawb	60	90
Cwj	100	42
Pineapple	110	48
Apricot	110	40
Lub taub	135	40
Cov kab npauj	150	38
Kua	150	46
Lub txiv duaj	170	41
Txiv Pos Nphuab	190	35
Txiv qaub	270	28
Zib ntab	15	314
Grain Khoom
Cov khob cij dawb (tshiab los sis qhuav)	25	235
Tag nrho-hom nplej rye mov ci	30	200
Oatmeal	20	90
Cov nplej	15	90
Mov	15	115
Pob Tsuas Yaj	15	160
Hmoov nplej	15 g	329
Manka	15	326
Kwv Tuag	50	32
Cov nplej zom qhuav	15	298
Zaub
Pob kws	100	72
Pob Tsuas	150	90
Ntsuab peas	190	70
Dib lauj	200	10
Ua Tsuag Ntau	200	95
Txaij	200	24
Cov kua txiv lws suav	250	20
Taum	300	32
Carrots	400	33
Beetroot	400	48
Ntsuab	600	18
Khoom noj siv mis
Cheese loj	100	280
Cov txiv ntoo yogurt	100	50
Cov mis nyuj haus	130	135
Cov kua mis uas tsis muaj qab zib	200	40
Mis, 3.5% rog	200	60
Ryazhenka	200	85
Kefir	250	30
Qaub cream, 10%	116
Feta cheese	260
Ceev
Lub hleb	40	568
Cedar	50	654
Pistachio	50	580
Txiv mab txiv ntoo	55	645
Hazelnuts	90	600
Walnuts	90	630
Nqaij khoom thiab ntses *
Braised nqaij nyuj	0	180
Kab mob siab	0	230
Nqaij nyuj cutlet, minced nqaij nkaus xwb	0	220
Nqaij npuas tsuav	0	150
Menyuam yaj tsuav	0	340
Pluas	0	170
Tus dej ntses	0	165
Salmon	0	145
Lub qe	tsawg dua 1	156

*Tsiaj protein (nqaij, ntses) tsis muaj carbohydrates. Yog li ntawd, tus nqi XE hauv nws yog xoom. Qhov tshwj tsis yog nqaij tais, nyob hauv kev npaj ntawm cov carbohydrates tau ntxiv siv. Piv txwv li, nqaj cij lossis semolina feem ntau ntxiv rau cov nqaij minced.

Cov ntsiab lus carbohydrate ntawm lub qe yog 0.4 g ib 100 g ntawm qe. Yog li ntawd, XE hauv cov qe tsis sib npaug nrog xoom, tab sis nws tsis tshua muaj qhov tseem ceeb.

Dej qab zib
Cov kua txiv kab ntxwv	100	45
Kua kua txiv	100	46
Tshuaj yej nrog qab zib	150	30
Kas fes nrog qab zib	150	30
Compote	250	100
Huab Tais Liab	250	125
Kvass	250	34
Npias	300	30
Khoom qab zib
Marmalade	20	296
Mis chocolate	25	550
Custard khoom qab zib	25	330
Mis nyuj khov	80	270

Cov lus - XE hauv cov khoom tiav thiab cov tais diav

Lub npe ntawm cov khoom tiav	Tus nqi ntawm cov khoom hauv 1XE, g
Poov mov paj	25
Puff pastry	35
Damn nws	30
Pancake nrog tsev cheese lossis nqaij	50
Dumplings nrog tsev cheese lossis nrog nqaij	50
Lws suav ntses	50
Hau qos yaj ywm	70
Mashed qos yaj ywm	75
Qaib Bytes	85
Nqaij qaib tis	100
Syrniki	100
Vinaigrette	110
Zaub qhwv qaws	120
Pea kua zaub	150
Borsch	300

Glycemic Performance index - nws yog dab tsi thiab nws tseem ceeb npaum li cas?

Ib yam khoom muaj qhov siab glycemic index (zib ntab, qab zib, jam, kua txiv qab zib - cov carbohydrates ceev uas tsis muaj roj) yog tus cwj pwm ntawm qhov siab nqus. Tib lub sijhawm, cov ntshav siab kawg yog tsim los sai thiab ncav cuag qhov txiaj ntsig siab tshaj plaws.

Rau cov khoom lag luam nrog lub glycemic qes qis (lawv muaj cov rog ntxiv rau hauv carbohydrates), qhov kev nqus ntawm txoj hnyuv qeeb tau qeeb. Lawv nqus tau ntev dua thiab qeeb dua xa cov piam thaj rau tib neeg cov ntshav (qeeb carbohydrates). Ib qho kev nce siab ntawm cov piam thaj hauv cov ntshav tsis tshwm sim, theem ntawm kev mob vascular yog qhov qis, thiab cov kua dej insulin tsawg dua.

Chav Nyob Cij thiab Tib Neeg Lub Zog Kev Sib Pauv

Ib tus neeg lub zog hauv lub cev yog tsim los ntawm carbohydrates, uas nkag mus rau sab hauv nrog zaub mov. Hauv plab hnyuv, carbohydrates yog zom rau hauv cov suab thaj yooj yim thiab nqus mus rau hauv cov ntshav. Cov hlab ntshav nqa cov suab thaj (qabzib) mus rau lub cev ntawm lub cev. Cov kua nplaum rau lub hlwb yog qhov tseem ceeb ntawm lub zog.

Tam sim ntawd tom qab noj mov, cov piam thaj ntau ntxiv hauv cov ntshav. Qab zib ntau ntau, ntau cov insulin xav tau. Hauv lub cev noj qab nyob zoo, kev tsim cov tshuaj insulin yog tswj hwm los ntawm tus txiav ua ntshav. Ntawm cov ntshav qab zib, ib tug neeg yuav tsum xam seb nws xav tau insulin ntau npaum li cas nkag mus rau hauv cov ntshav txhawm rau kom nqus tau cov zaub mov carbohydrates. Hauv qhov no, ib qho kev noj ntau dhau thiab tsis muaj cov tshuaj insulin yog qhov txaus ntshai ib yam.