Yam 2 mob ntshav qab zib

Kab lus no qhia txog cov kev xaiv khoom noj muaj ntshav qab zib hom 2:

• kev noj zaub mov zoo;
• kev noj haus cov zaub mov uas tsis muaj carbohydrate tsawg.

Tshuaj xyuas cov khoom siv, sib piv cov zaub mov thiab txiav txim siab rau koj tus kheej li cas koj yuav noj los tswj ntshav qab zib.

Kev noj haus ib txwm muaj “kev sib luag” rau cov ntshav qab zib hom 2 yog zaub mov uas cov neeg endocrinologist tseem qhia ntxiv rau lawv cov neeg mob. Nws lub tswv yim tseem ceeb yog txo cov khoom noj uas tsis muaj calorie. Raws li qhov tshwm sim ntawm no, qhov tso ntshav qab zib tuaj yeem ua rau txoj kev poob phaus, thiab nws cov ntshav qab zib yuav rov qab zoo li qub. Yog lawm, yog tias tus neeg mob muaj lub cev txaus rau tas li tshaib plab, ces hom ntshav qab zib hom 2 yuav dhau mus yam tsis muaj kab, tsis muaj leej twg sib cav nrog qhov no.

Noj zaub mov zoo li cas ntshav qab zib hom 2 Tshawb nrhiav hauv peb cov lus.

Qhov teeb meem yog tias hauv kev xyaum, kev noj haus "tshaib plab" rau cov ntshav qab zib hom 2 tsis ua haujlwm, yog li, nws tsis tso cai rau cov ntshav qab zib kom qis kom tsis txhob muaj teeb meem. Yog tias koj muaj ntshav qab zib, tom qab ntawv koj twb pom qhov no. Qhov laj thawj yog hais tias cov neeg mob tsis ua raws li cov lus qhia noj haus zoo uas cov kws kho mob faib rau lawv. Cov tib neeg tsis xav kom thev dhau ntawm kev tshaib kev nqhis, txawm tias dhau qhov mob ntawm kev tuag los ntawm cov teeb meem ntshav qab zib.

Kev noj zaub mov tsis zoo rau cov ntshav qab zib hom 2 tsis pab ntau - txhua tus neeg kuaj kabmob endocrinologist thiab cov kws kho mob paub qhov no, suav nrog Minister of Health. Txawm li cas los xij, cov kws kho mob tseem pheej “tshaj tawm” nws, vim tias nws tau sau rau hauv lawv cov lus qhia. Thiab hauv tsab xov xwm niaj hnub no peb tau teev tseg cov ntsiab cai ntawm kev noj zaub mov no.

Tab sis kom txo qis koj cov piam thaj hauv ntshav mus rau qhov ib txwm, koj yuav tsum noj zaub mov kom zoo sib txawv. Peb pom zoo kom noj cov zaub mov muaj protein tsawg rau kev kho mob ntawm hom 1 thiab ntshav qab zib hom 2. Nws tso cai rau koj kom stably tswj qis cov ntshav qab zib, zoo li hauv cov neeg noj qab haus huv tsis muaj ntshav qab zib. Thiab qhov tseem ceeb tshaj plaws - nws zoo siab thiab qab, thiab tsis yog “tshaib plab”. Ua tib zoo kawm cov ntawv nyeem, txuas rau qhov koj pom saum toj no. Nov yog cov khoom siv tseem ceeb hauv peb lub vev xaib. Hauv qab hauv qhov kev ceeb toom koj tab tom nyeem tam sim no, peb yuav sib piv cov zaub mov uas tsis muaj cov carbohydrate thiab tsawg-calorie.

Koj tsis tas yuav coj peb lo lus rau peb cov lus cog tseg zoo kawg. Sim noj cov zaub mov muaj carb tsawg rau cov ntshav qab zib hom 2 rau 3-5 hnub. Los ntawm qhov no, nyob rau hauv txhua rooj plaub, koj yuav tsis poob dab tsi. Ntsuas koj cov piam thaj hauv ntshav tsis tu ncua nrog lub ntsuas ntshav qabzib. Nco ntsoov tias koj lub ntsuas dej yog thawj zaug. Ua ntej, cov piam thaj hauv ntshav thiab tom qab ntawm kev noj qab haus huv yuav qhia rau koj paub tias kev noj haus twg los kho tau cov ntshav qab zib thiab yam tsis ua.

Hom 2 mob ntshav qab zib hom phiaj

Kev noj zaub mov noj rau ntshav qab zib hom 2 tsis yog kev ntsuas ib ntus xwb, tab sis yog kev noj zaub mov zoo rau tag koj lub neej. Nws ntseeg tau tias kev yoo mov hloov pauv rau cov ntshav qab zib hom 1 tso cai rau koj noj yuav luag zoo li cov neeg muaj kev noj qab haus huv, uas yog, tsis txhob txwv cov calories ntau. Qhov loj tshaj plaws yog kom kawm paub txog kev ntsuas kev laij ntawm cov tshuaj insulin ua ntej noj mov. Tab sis nrog tus mob ntshav qab zib hom 2, kev noj haus zoo li "txhawj xeeb" yog qhov tsis zoo. Txawm yam kev noj haus twg koj xaiv, koj yuav tsum tau them ntau rau nws. Nov yog tib txoj kev los ua kom tsis txhob muaj teeb meem ntshav qab zib.

Kev sib piv ntawm kev noj zaub mov hauv cov zaub mov muaj roj tsawg thiab muaj roj nyeem ua rau muaj ntshav qab zib hom 2

Feem coob ntawm cov neeg mob ntshav qab zib hom 2 yog rog. Yog li, khoom noj khoom haus yuav tsum muaj calories tsawg, yog li lub cev qhov hnyav maj poob mus rau cov hom phiaj, thiab tom qab ntawd tseem nyob ntawd. Lwm lub hom phiaj tseem ceeb ntawm kev noj zaub mov noj ntshav qab zib hom 2 yog los tiv thaiv cov ntshav qab zib tom qab noj mov (postprandial hyperglycemia).

Yog tias cov ntshav qab zib tswj kom poob phaus, tom qab ntawd tsis yog qab zib xwb, tab sis kuj muaj cov ntshav siab ntshav roj yuav rov qab zoo li qub, thiab ntshav siab kuj feem ntau poob qis. Qhov rhiab heev ntawm cov ntaub so ntswg mus rau kev ua ntawm insulin nce, i.e., insulin tsis kam poob qis. Tib lub sijhawm, cov hom phiaj ntawm kev noj haus rau ntshav qab zib hom 2 tej zaum yuav sib txawv. Yog hais tias tus neeg mob tau nce sai sai cov hnyav, ces rau nws stabilization ntawm lub cev hnyav tuaj yeem txiav txim siab ua qhov kev txaus siab.

Cov hauv paus ntsiab lus rau kev kho mob ntshav qab zib hom 2

Yog tias koj xav txo lub cev qhov hnyav, ces cov kws kho mob pom zoo kom txo cov calories kom tsawg. Raws li txoj cai, lub zog tus nqi ntawm cov zaub mov noj txhua hnub tau txo los ntawm 500-1000 kcal. Nyob rau tib lub sijhawm, cov poj niam yuav tsum haus dej kom tsawg kawg 1200 kcal ib hnub, rau txiv neej - 1500 kcal ib hnub. Kev yoo mov hom ntshav qab zib hom 2 yog tsis pom zoo. Kev hnyav nrawm yog qhov tsis tau qhia. Nws cov qib ua tau zoo yog nce txog 0.5 kg toj ib lub lim tiam.

Tom qab 6-12 lub hlis ntawm kev noj haus, kws kho mob, ua ke nrog tus mob ntshav qab zib, yuav tsum tau soj ntsuam cov txiaj ntsig ntawm kev kho mob, thiab tom qab ntawd txiav txim siab yuav ua li cas. Tus neeg mob tuaj yeem saib xyuas tau qhov hnyav ntawm lub cev. Thiab yog tias koj tseem xav kom poob phaus, ces lub hom phiaj no yuav tsum tau tsim. Txawm li cas los xij, cov lus pom zoo uas tau muab ua ntej yuav tsum raug rov los xyuas dua. Nws hloov tawm tias qee qhov kev txwv kev noj haus yuav tsum muaj zog ntxiv, thiab tus neeg mob tuaj yeem them taus qee yam khoom noj ntxiv.

Nws muaj cov kev cai qhia rau kev pom zoo kev noj zaub mov muaj calorie kom noj rau hom ntshav qab zib hom 2. Lawv txuas ntxiv piav qhia txog qhov zoo li cas kom zoo ntawm cov khoom noj khoom haus yuav tsum yog. Cov ntaub ntawv no yog npaj rau cov tub txawg. Txoj haujlwm ntawm cov kws tshaj lij yog xa nws mus rau hauv cov ntshav qab zib hauv daim ntawv ntawm cov lus pom zoo hauv daim ntawv siv tau thiab nkag siab tau.

Yog tias ua tau, nws zoo dua rau tus neeg mob uas muaj ntshav qab zib hom 2 noj 5-6 zaug hauv ib hnub hauv qhov me me. Kev noj haus no muaj qhov zoo tseem ceeb. Qhov kev xav ntawm kev tshaib kev nqhis, uas tshwm sim vim yog txo qis ntawm cov ntsiab lus hauv calorie ntawm cov zaub mov noj, raug txo kom tsawg. Cov ntshav qab zib tom qab noj mov tas tseem nyob ze rau qhov ib txwm muaj. Yog tias tus neeg mob tau txais cov tshuaj insulin lossis cov ntshav qab zib, nws tsawg dua yuav tsum muaj ntshav qab zib tsawg. Nyob rau tib lub sijhawm, kev ua haujlwm ပုံမှန် ntawm cov ntshav qab zib tuaj yeem ua tiav nrog 3 pluas noj nyob rau hnub. Muaj pes tsawg lub sij hawm hauv ib hnub noj - txiav txim, ua ntej ntawm txhua tus, tus cwj pwm thiab txoj kev ua neej ntawm tus mob ntshav qab zib.

Yog tias tus neeg muaj ntshav qab zib hom 2, tab sis nws tsis muaj lub cev nyhav dhau los (ib qho xwm txheej tsis tshua muaj!), Tom qab ntawd cov calories kom tsawg tsis tuaj yeem txwv. Nyob rau tib lub sijhawm, nws raug nquahu kom ua raws cov kev ntsuas uas pab tswj cov ntshav qab zib tom qab noj mov. Qhov no yog qhov tsis txaus noj feem ntau 5-6 zaug hauv ib hnub, nrog rau kev xyeej ntawm cov carbohydrates yooj yim.

Txhua tus neeg mob uas muaj ntshav qab zib hom 2, tsis hais lub cev hnyav thiab kev kho mob uas lawv tau txais, raug qhia kom suav nrog lawv noj zaub mov noj:

• cov rog cov zaub hauv cov cawv;
• ntses thiab nqaij ntses nyoo;
• qhov chaw ntawm fiber - zaub, tshuaj ntsuab, wholemeal qhob cij.

Qhov piv ntawm cov protein, cov rog thiab carbohydrates hauv cov khoom noj

Kev noj haus zoo rau cov ntshav qab zib hom 2 pom zoo kom muaj cov zaub mov zoo noj raws li hauv qab no:

• cov rog (feem ntau yog zaub) - tsis ntau tshaj 30%;
• carbohydrates (feem ntau ua txoj, i.e. starches) - 50-55%;
• cov nqaijrog (tsiaj thiab zaub) - 15-20%.

Cov rog cov rog yuav tsum tsis pub ntau tshaj 7% ntawm tag nrho cov nqi zog ntawm cov khoom noj txhua hnub. Cov no yog cov rog, uas pom feem ntau hauv cov tsiaj tsiaj. Nws raug nquahu kom txo qhov kev siv ntawm trans-roj tsis muaj roj ntau ntau (trans-fatty acids). Cov no yog cov txheej txheem thev naus laus zis zaub, ntawm lub hauv paus ntawm cov khoom uas margarine, confectionery, npaj kua ntses thiab lwm yam.

Txoj hauv kev rau feem pua ​​ntawm cov carbohydrates, cov protein thiab cov rog hauv cov khoom noj uas niaj hnub rau cov ntshav qab zib hom 2 tom qab 2000 tau rov ua dua. Cov kev tshawb fawb hauv xyoo 2004 thiab 2010 tau pom qee qhov zoo dua ntawm cov zaub mov uas tsis muaj cov carbohydrate ntau rau cov neeg mob rog thiab kev rog dhau. Txawm li cas los xij, qhov ua tiav tau tshwm sim ntawm kev poob phaus thiab ib txwm ua ntawm cov roj cholesterol hauv cov ntshav ploj tom qab 1-2 xyoo. Nws tsis muaj pov thawj tias kev noj zaub mov kom tsis muaj cov carbohydrates (txog 130 grams tauj ib hnub) muaj kev nyab xeeb ntev ntev. Yog li no, cov zaub mov zoo li no tsis tau pom zoo tam sim no.

Nws ntseeg tau hais tias nrog rau kev txwv ntawm carbohydrates nyob rau hauv kev noj haus, qhov tsis muaj peev xwm ntawm cov khoom noj muaj fiber ntau (fiber ntau), cov vitamins thiab antioxidants uas pom nyob hauv cov khoom noj cog cov zaub mov muaj txiaj ntsig ntawm cov khoom noj carbohydrates tshwm. Tsawg-carb cov pluas noj kom paub txog sai cov ntshav roj thiab triglycerides sai sai. Tab sis tseem tseem tsis tau lees txais cov kev xam pom tias lawv muaj kev cuam tshuam pes tsawg ntawm cov kab mob plawv tshiab thiab kev tuag tag nrho.

Khoom noj khoom haus ntawm cov ntsiab lus tsawg calorie

Tam sim no, ntawm cov khoom noj rau cov ntshav qab zib hom 2, nws pom zoo kom txo cov calories ntau ntawm cov zaub mov noj, feem ntau vim yog cov kev txwv ntawm cov rog. Cov khoom noj uas muaj calorie ntau ntau hauv cov rog thiab / lossis cov suab thaj yuav tsum tau muab tshem tawm cov khoom noj muaj ntshav qab zib. Qhov no hais txog kev tso cov tsiaj rog thiab cov zaub mov uas muaj cov rog ntau. Daim “dub teev” suav nrog: butter, roj, nqaij rog, nqaij hnyuv ntxwm, nqaij nqaij, nqaij qaib. Cov khoom noj siv mis - tsis muaj roj nkaus xwb. Cheese - tsis pub ntau tshaj 30% rog, tsev cheese - txog 4%. Cov tshuaj qab zib, qaub cream, mayonnaise thiab lwm yam kua ntses npaj rau hauv tsev yuav tsum txwv.

Kev saib xyuas ntawm cov ntshav qab zib yuav tsum tau them rau qhov tseeb tias cov khoom noj ib nrab yog nplua nuj heev hauv cov rog (minced nqaij, dumplings, khov tais diav), cov zaub mov hauv kaus poom uas muaj roj, nrog rau butter thiab puff pastry. Tsawg tsawg kev txwv rau kev siv cov roj zaub, nrog rau cov rog rog ntawm cov ntses. Vim tias lawv muaj cov roj polyunsaturated thiab monounsaturated fatty acids uas muaj nqis. Cov txiv ntoo thiab noob tuaj yeem noj hauv qhov ntau tsawg.

Cov lus qab zib, zib ntab, kua txiv thiab lwm yam dej qab zib - muaj qab zib lossis carbohydrates yooj yim. Lawv siv yog yam tsis xav tau, tshwj tsis yog muaj tsawg. Cov qhob noom xim kasfes, mis nyuj khov, khoom noj qab zib - feem ntau muaj cov piam thaj thiab cov rog ntau hauv tib lub sijhawm. Yog li ntawd, lawv cuam tshuam tsis zoo rau lub cev hnyav, thiab nws raug nquahu kom lawv raug tshem tawm kom meej.

Peb tig mus rau cov kev xav ntawm cov khoom noj tsis muaj kuab tsawg. Cov khoom noj muaj protein ntau nyob hauv cov zaub mov tsis muaj roj, nqaij ntses thiab nqaij qaib, tsev cheese, qe, mis nyuj thiab khoom noj muaj mis nyuj uas muaj cov rog ua kom txog 3%. Cov txiaj ntsig ntau muaj cov qhob cij, nplej zom los ntawm cov hmoov nplej wholemeal, cereals, thiab legumes. Txog kev noj zaub mov noj ntshav qab zib hom 2, koj yuav tsum noj li ib nrab ntawm cov zaub mov no ntau dua li ua ntej. Txiv hmab txiv ntoo tseem yuav tsum tau noj kom sai.

Zaub, tshuaj ntsuab thiab nceb - nws raug tso cai rau noj dawb, tsis muaj kev txwv. Lawv yog cov calories tsawg thiab muaj nplua nuj nyob hauv cov vitamins, minerals thiab fiber. Cov zaub mov no ua rau lub plab, tsim qhov zoo nkaus li tsis muaj qhov ua kom tsis muaj calorie ntau. Nws raug nquahu kom noj lawv yam tsis ntxiv cov rog, tshwj xeeb hauv qaub cream lossis mayonnaise. Ib qho me me ntawm cov roj zaub tau tso cai.

Hom ntshav qab zib hom 2

Cov khoom noj zoo tshaj plaws ntawm cov khoom noj carbohydrates hauv cov zaub mov noj rau cov ntshav qab zib hom 2 yog zaub, txiv hmab txiv ntoo, cov khoom ua whole grain, legumes, khoom noj siv mis. Tus kws kho mob ntshav qab zib tau qhia kom hle cov qab zib, zib ntab, kua txiv thiab cov khoom qab zib los ntawm lawv cov zaub mov noj. Nyob rau tib lub sijhawm, txwv tsis pub muaj kev txwv hnyav ntawm cov khoom noj carbohydrates hauv kev noj haus yog qhov tsis txaus siab. Txawm tias carbohydrates yooj yim (tshwj xeeb hauv cov piam thaj hauv rooj) tuaj yeem noj hauv qhov ntau me me yog tias lawv raug coj mus rau hauv kev xam thaum muab cov tshuaj noj uas txo cov suab thaj thiab / lossis insulin uas tus neeg mob tau txais.

Cov khoom noj uas muaj cov kab mob ntshav qab zib noj tau txiav txim siab tias nws muaj piam thaj ntau npaum li cas hauv nws cov ntshav tom qab noj mov. Yog li, cov neeg mob xav tau tshawb xyuas ntau npaum li cas thiab dab tsi cov carbohydrates muaj nyob hauv qee yam khoom lag luam. Yog tias tus neeg mob uas muaj ntshav qab zib hom 2 tau txhaj tshuaj insulin, tom qab ntawd nws yuav tsum paub suav cov khoom noj carbohydrates siv cov cij system, raws li cov neeg mob ntshav qab zib hom 1 tau ua.

Ntawm cov ntshav qab zib, cov zaub mov glycemic index tsawg ntseeg tau tias yuav tsum tau nyiam. Txawm li cas los xij, hauv kev coj ua, kev npaj thiab suav tag nrho cov nyiaj carbohydrates hauv txhua pluas mov tseem ceeb dua rau kev ua haujlwm ntawm cov ntshav qab zib. Cov khoom noj carbohydrates yuav tsum tau muab xam tias txhawm rau ntsuas cov tshuaj insulin lossis cov piam thaj kom tsawg dua cov ntsiav tshuaj raws cov ntaub ntawv no.

Ntshav Qab Zib Cov Pa Ntshav Qab Zib

Nws raug pom zoo los siv cov khoom qab zib tsis muaj calorie. Lawv cov npe suav nrog aspartame, saccharin, acesulfame potassium. Fructose tsis pom zoo ua cov kua qab zib. Nws nce cov ntshav qab zib kom tsawg dua sucrose lossis hmoov txhuv nplej siab, tab sis muaj kev cuam tshuam tsis zoo rau cov roj cholesterol thiab tej zaum ua rau qab los noj mov ntau dua. Koj tuaj yeem koom tes xws li txiv hmab txiv ntoo thiab zaub ntxiv hauv koj cov zaub mov noj. Cov no yog cov khoom lag luam uas muaj fructose hauv nws daim ntawv ntuj.

Lwm pab pawg ntawm cov khoom qab zib yog sorbitol, xylitol, isomalt (haus dej cawv polyhydric los yog polyols). Lawv yog cov muaj calorie siab, tab sis lawv muaj glycemic index qis, thiab nrog lawv cov ntshav qab zib tau tsawg dua cov calories ntau dua li thaum nws noj cov piam thaj "tsis tu ncua". Ib qho kev mob tshwm sim xws li mob raws plab (zawv plab) yog cov yam ntxwv ntawm cov khoom qab zib. Nws tsis yog qhov tseeb hais tias lawv pab ua kom cov ntshav qab zib lossis poob ceeb thawj.

Feem ntau, cov khoom noj uas muaj ntshav qab zib muaj fructose, xylitol, lossis sorbitol. Nyob rau hauv lub teeb ntawm cov saum toj no, nws tsis yog kev tawm tswv yim kom suav nrog lawv hauv kev noj haus rau ntshav qab zib.

Quav dej cawv

Haus cawv rau cov khoom noj rau cov ntshav qab zib hom 2 tau tso cai nyob rau hauv kev sim. Rau cov txiv neej - tsis pub ntau tshaj 2 pawg nyob hauv ib hnub, rau cov poj niam - 1. Txhua pawg sib xyaw ua ke yog sib npaug li 15 g ntawm cov cawv ntshiab (ethanol). Xws li cov dej cawv muaj 300 g npias, 140 g ntawm qhuav cawv lossis 40 g ntawm haus muaj zog.

Tus mob ntshav qab zib tsuas tuaj yeem haus dej cawv nrog lub siab kom tsis muaj mob rau lub siab, tsis muaj tus mob ua kom muaj kab mob, kom tsis haum rau haus cawv, mob ntshav qab zib ntau hauv lub cev, cov roj ntshav siab thiab triglycerides hauv cov ntshav.

Nyeem cov ncauj lus kom ntxaws, Cawv ntawm Tej Ntshav Qab Zib Ntshav Qab Zib.

Hom 2 mob ntshav qab zib noj: xaus lus

Kev noj haus "tshaib plab" rau cov ntshav qab zib hom 2, uas peb tau piav qhia saum toj no thiab uas tseem raug pom zoo, tsuas yog ib co kev xav kom zoo uas tsis tuaj yeem coj los siv. Cov tib neeg uas muaj peev xwm tswj xyuas kom yuag nyob rau hauv cov zaub mov tsis muaj mob ntshav qab zib hom 2 hlo li. Thiab rau cov neeg muaj cov mob metabolic thiab cov rog rog uas tau maj mam dhau los ua ntshav qab zib, qhov tsim txom hnyav los ntawm kev tshaib plab yog qhov phem dua li kev muaj mob ntshav qab zib thiab ua kom ntxov tuag.

Yog tias tus mob ntshav qab zib ua rau nws yob rau qhov kev noj zaub mov kom yuag, tom qab lub sijhawm nws tsoo nrog qhov tshwm sim ntawm 99.9%.Tom qab ntawd, nws lub cev hnyav thiab ntshav qab zib ricochet nce ntxiv. Qhov no ua rau muaj kev puas tsuaj rau kev noj qab haus huv ntau ntxiv, muaj ntau yam tshwm sim thiab ua lub neej luv luv. Yog li, rau cov neeg mob ntshav qab zib hom 2, kev tshaib plab "tshaib plab" tsis yog qhov tsis muaj txiaj ntsig, tab sis muaj kev phom sij heev.

Peb pom zoo rau koj cov lus xim:

• Yuav ua li cas txo cov ntshav qab zib thiab ua kom nws tsis tu ncua: txoj kev zoo tshaj plaws;
• Insulin thiab carbohydrates: qhov tseeb koj yuav tsum paub.

Hauv kev xaus, peb sau "cov lus txib" rau kev kho kom zoo ntawm cov ntshav qab zib hom 2 nrog kev noj haus:

1. Peb tus yeeb ncuab tseem ceeb yog carbohydrates. Ntxiv nrog rau fiber. Kawm paub dab tsi cov zaub mov uas tsis muaj carbohydrate tsawg thiab mus rau nws. Proteins thiab cov rog yog peb cov phooj ywg. Cov rog ua nyob hauv oily ntses yog cov phooj ywg zoo.
2. Tsis txhob ntshai cov rog cov rog. Xav tias koj noj cov nqaij rog tsis qab, nqaij qaib, tawv nqaij, butter, qab zib thiab lwm yam khoom qab. Kuaj ntshav rau roj thiab triglycerides ua ntej thiab tom qab. Saib koj tus kheej tias cov ntsuas tseem txhim kho, tsis ua kom tsis zoo, uas cov kws kho mob ua rau koj ntshai.
3. Txav deb ntawm trans fatty acids - lawv muaj teeb meem rau lub plawv thiab cov hlab ntshav. Txav deb ntawm margarine, Hoobkas mayonnaise. Tsis txhob noj zaub mov tiav.
4. Cov vitamins rau ntshav qab zib yog qhov tseem ceeb heev. Nws ua tau yam tsis muaj lawv, tab sis nrog lawv koj yuav xis nyob dua thiab nyob ntev dua.
5. Yuav tsum kawm ua noj kom zoo. Kev ua noj ua haus yog qhov haujlwm nyiam kawg. Koj yuav npaj cov tais diav kom huv thiab qab. Koj tuaj yeem thov koj tus kheej, tsev neeg thiab cov phooj ywg.
6. Tsis txhob noj cov lus qhia kev noj haus ntawm kev ntseeg. Nquag ntsuas koj cov ntshav qab zib nrog ib qho glucometer. Kuaj xyuas seb cov zaub mov sib txawv li cas ua rau koj cov piam thaj hauv ntshav. Thiab koj yuav pom koj tus kheej uas yog thiab txoj kev noj haus twg thiaj li muaj txiaj ntsig zoo ntshav qab zib.