Yuav ua li cas txo cov ntshav qab zib hauv ntshav qab zib. Cov zaub mov dab tsi qis qab zib

Ntawm nplooj ntawv no, koj yuav kawm paub txo cov ntshav qab zib kom tsawg nyob hauv ntshav qab zib hom 1 thiab ntshav qab zib hom 2, nrog rau koj cov ntshav siab kom qis rau qhov ib txwm muaj cov zaub mov qab zib thiab txaus siab rau kev noj haus uas muaj carbohydrate. Nov yog ib qho ntawm cov ntaub ntawv tseem ceeb ntawm peb lub vev xaib. Nws hloov pauv ntau lab tus tib neeg muaj ntshav qab zib, thiab nws tuaj yeem hloov pauv koj tus kheej. Vim tias thaum koj cov piam thaj hauv ntshav nyob ruaj khov, koj kev noj qab haus huv yuav zoo zuj zus tuaj, thiab cov kab mob ntshav qab zib txaus yuav poob zuj zus.

Kab lus no tseem yog npaj rau cov neeg uas tsis muaj ntshav qab zib, tab sis lawv muaj teeb meem - kub siab ua ke nrog cov rog dhau los lossis kuaj mob rog. Cov tib neeg uas txaus siab rau kev tiv thaiv kev mob plawv thiab mob stroke yuav pom tau tias nws muaj txiaj ntsig siv cov npe txwv tsis pub noj zaub mov noj rau cov zaub mov uas tsis muaj cov zaub mov kom tsawg hauv ntu no thiab hauv qhov no, nrog rau cov npe teev khoom noj uas lawv pom zoo kom noj kom coj lawv lub siab rov qab los.

Ntshav + rog = qhov tshwm sim ntawm tus mob metabolic. Qhov no yog qee qhov teeb meem metabolic uas tuaj yeem tswj tau nrog kev noj zaub mov kom tsis txhob rog rog kom txo cov ntshav siab kom qis. Yog tias mob metabolic syndrome tsis kho. tom qab ntawd ntau tus neeg mob tsim muaj tus mob ntshav qab zib hom 2 ntau xyoo dhau los. Muaj tseeb, feem ntau tsis nyob los pom nws, vim tias mob plawv lossis mob stroke tua lawv ua ntej ntawd. Yog tias koj xav nkag siab qhov laj thawj ntawm koj cov ntshav siab kom zoo kom kho tau nws, ces kawm txog kab lus "Insulin Resistance - Txo Cell Cuam Tshuam rau qhov Kev Ua Haujlwm ntawm Insulin".

Peb tau tham me ntsis txog kev noj zaub mov kom qis los kho ntshav siab. Tam sim no rov qab rau lub ntsiab lus tseem ceeb - yuav ua li cas txo cov ntshav qab zib kom ib txwm nyob hauv hom 1 thiab ntshav qab zib hom 2.

Yuav ua li cas txo cov ntshav qab zib hauv ntshav qab zib thiab ua rau nws nyob twj ywm? Txhawm rau ua qhov no, noj cov zaub mov uas raug tso cai rau cov zaub mov tsis muaj roj tsawg, thiab ua tib zoo zam cov zaub mov tsis raug cai.

Yog tias koj xav tswj hwm koj cov ntshav qab zib, koj yuav tsum hloov mus rau kev noj haus cov zaub mov muaj kuab tsawg, uas tau piav qhia hauv no. Tsis muaj lwm txoj kev. Kev noj haus ib txwm muaj "tsis zoo" tsis tso cai rau koj tswj ntshav qab zib kom zoo, tsis muaj teeb meem koj sim ntsuas cov tshuaj insulin thiab / lossis ntsiav tshuaj npaum li cas. Kev noj zaub mov kom tsis txhob rog siab yog qhov tseem ceeb thiab tsim nyog kho rau txhua tus neeg mob, tsis hais txog hom mob ntshav qab zib koj muaj thiab nws hnyav npaum li cas.

Yog tias tsis muaj cov zaub mov uas tsis muaj carbohydrate, cov txiaj ntsig ntawm kev kho mob ntshav qab zib yog nyob rau hauv txhua kis tsis txaus ntseeg, tab sis nrog nws lawv ua tau zoo, thiab ntxiv mus, sai sai. Cov piam thaj hauv ntshav pib poob rau qhov ib txwm nyob tom qab 2-3 hnub, thiab qhov no yog qhov tseeb tiag, thiab tsis yog ib qho kev cog lus rau kev dag ntxias. Koj yuav tsum tswj hwm koj cov kev noj haus yog tias koj xav kom tsis txhob muaj kab mob ntshav qab zib.

Kev noj haus uas tsis muaj cov carbohydrate rau kev kho mob ntawm hom 1 thiab ntshav qab zib hom 2 yog qhov tseem ceeb tshaj plaws uas peb qhov chaw "tshaj tawm". Thaum koj pib noj mov raws li peb cov lus pom zoo, nws yuav yog qhov tseeb rau koj los tswj cov ntshav qab zib kom tsawg, zoo li hauv cov neeg muaj kev noj qab haus huv, uas tsis yog siab dua 5,3-6.0 mmol / l tom qab noj mov. Endocrinologist ntawm kev txais tos thiab cov chav kawm ntawm "cov tsev kawm mob ntshav qab zib" tau ntev piav qhia rau cov neeg mob ntshav qab zib noj haus li cas. Tab sis yog tias lawv tawm tswv yim "kom muaj kev noj zaub mov zoo", tom qab cov lus qhia no tsis yog siv tsis yog, tab sis muaj kev phom sij tiag tiag.

Peb txoj hauv kev ua rau muaj kev noj haus kev noj haus rau kev tsis txaus siab ntawm cov khoom noj cov khoom noj uas ua rau cov khoom noj carbohydrate feem ntau yog cov lus tsis sib haum ntawm feem ntau lees txais. Qhov xwm zoo yog tias koj tsis tas yuav ua dab tsi rau txoj kev ntseeg. Ua ntej, xyuas kom koj muaj cov ntsuas ntsuas ntshav qabzib (yuav ua li cas). Tom qab ntawd ntsuas koj qab zib ntau dua, qee zaum ua tiav kev tswj ntshav qab zib tag nrho. Thiab koj yuav pom tam sim ntawd cov ntshav qab zib kom noj qab haus huv yog qhov muaj txiaj ntsig thiab uas yog qhov muaj kev phom sij. Cov lus hauv qab no sau cov khoom lag luam uas txwv tsis pub thiab raug txwv. Tom qab tshuaj xyuas cov npe no, koj yuav pom zoo tias kev noj zaubmov kom muaj zaub mov noj tsawg, muaj ntau yam, qab thiab txaus siab.

Nyeem kab lus no kom paub:

• txoj hauv kev zoo los txo cov ntshav qab zib thiab txhim kho koj txoj kev noj qab haus huv;
• yuav ua li cas kom tsis txhob ntshai kev mob ntshav qab zib, thiab yog tias lawv twb tau tsim, maj mam txo lawv;
• qee tus mob ntshav qab zib muaj kev noj qab haus huv zoo dua li lawv cov phooj ywg yam tsis muaj ntshav qab zib - lawv yuav ua li cas?
• yuav ua li cas kom tsis txhob muaj piam thaj ntau thiab txo qhov uas yuav muaj qog ntshav qab zib.

Noj zaub mov twg pab txo cov ntshav qab zib hauv ntshav qab zib

Tus kws kho mob tej zaum yuav qhia koj kom noj "sib npaug". Yuav kom ua raws li cov lus pom zoo no txhais tau tias kom haus ntau ntawm carbohydrates nyob rau hauv daim ntawv ntawm cov qos yaj ywm, cereals, txiv hmab txiv ntoo, khob cij dub, thiab lwm yam. Koj tau pom tias qhov no ua rau muaj kev cuam tshuam tseem ceeb hauv cov ntshav qab zib. Lawv zoo li lub rollercoaster. Thiab yog tias koj sim txo cov ntshav qab zib kom ib txwm nyob, ces cov neeg mob ntshav qab zib tsawg dhau los. Txog ntshav qab zib hom 1 thiab ntshav qab zib hom 2, peb qhia kom tsom mus rau cov khoom noj muaj protein ntau thiab cov rog zoo, thiab noj zaub mov carbohydrates tsawg li tsawg tau. Vim tias nws yog cov carbohydrates hauv koj cov khoom noj uas ua rau muaj kev cuam tshuam ntawm cov piam thaj hauv ntshav. Qhov tsawg cov carbohydrates koj noj, nws yuav yog coj qab zib kom rov zoo li qub thiab khaws cia li ntawd.

Tam sim no nws raug nquahu kom nyeem kab lus “Insulin thiab Carbohydrates: Qhov Tseeb Koj Yuav Tsum Tau Paub.”

Koj tsis tas yuav mus yuav tej yam khoom noj pab cuam noj haus ntxiv los yog muab tshuaj ntxiv. Txawm hais tias cov vitamins rau ntshav qab zib yog qhov tsim nyog heev. Yog tias koj tau raug kho rau kev cuam tshuam ntawm cov metabolism hauv metabolism nrog kev pab los ntawm cov ntsiav tshuaj muaj suab thaj thiab / lossis cov tshuaj insulin, ces cov tshuaj ntawm cov tshuaj no yuav poob ntau ntau zaug. Koj tuaj yeem txo cov ntshav qab zib thiab stably tswj nws kom ze rau cov qauv rau cov neeg noj qab haus huv. Nrog tus mob ntshav qab zib hom 2, muaj feem ntau uas koj tuaj yeem tso pov tseg tag nrho.

Tseem Ceeb! Ua ntej tshaj plaws, xyuas kom koj muaj cov ntsuas ntshav ua lub ntsej muag tseeb.

Yog tias koj siv cov glucometer uas tau dag “dag” ntau, ces txhua txoj kev kho yuav tsis zoo. Koj yuav tsum tau txais qhov tseeb raug tso tawm ntawm txhua tus nqi! Nyeem ntawv qhov teeb meem nrog ob txhais ceg muaj ntshav qab zib thiab, piv txwv li, dab tsi ua rau zawv zawg qhov mob hlab ntsha hauv lub paj hlwb. Tus nqi them nyiaj ntawm cov khoom qab zib thiab kab ntawv ntsuas rau nws yog "qee yam hauv lub neej," piv rau cov teeb meem uas ua rau muaj ntshav qab zib tsis txaus.

Tom qab 2-3 hnub, koj yuav pom tias cov piam thaj hauv ntshav tau nrawm dua li qub. Tom qab ob peb hnub ntxiv, kev noj qab nyob zoo yuav qhia tau tias koj tab tom taug txoj kev yog. Thiab nyob ntawd, mob nyuaj yuav pib ua kom poob. Tab sis qhov no yog txheej txheem ntev, nws siv sijhawm ntau xyoo thiab xyoo.

Yuav ua li cas txiav txim siab seb puas lo rau cov zaub mov tsis muaj roj tsawg? Yuav teb tau, koj tus pab cuam zoo tshaj yog cov ntsuas ntshav qab zib zoo. Ntsuas cov ntshav qab zib ob peb zaug hauv ib hnub - thiab saib koj tus kheej. Qhov no tseem siv tau rau lwm yam kev kho mob ntshav qab zib tshiab uas koj xav sim. Cov kab sim ntsuas rau cov glucometer yog qhov kim, tab sis lawv tsuas yog pennies, piv nrog cov nqi ntawm kev kho cov nyom.

Noj cov zaub mov uas muaj cov carbohydrate tsawg thiab mob raum ntshav qab zib

Qhov nyuaj tshaj plaws yog rau cov neeg mob ntshav qab zib uas tsim teeb meem lub raum. Nws xav tias thaum nyuam qhuav pib mob ntshav qab zib lub raum, kev txhim kho lub raum tsis ua haujlwm tuaj yeem cuam tshuam los ntawm cov ntshav qab zib kom tsis muaj ntshav qab zib nrog cov zaub mov tsis muaj ntsev ntau. Tab sis yog tias tus kab mob ntshav qab zib tau nce mus txog ib theem lig dhau los (kev ntsuas tus kab mob glomerular qis dua 40 ml / min), tom qab ntawd kev noj zaub mov muaj dej qab zib tsawg yog contraindicated. Nyeem kab lus “Kev noj zaub mov rau raum muaj ntshav qab zib.”

Thaum Lub Plaub Hlis 2011, qhov kev tshawb fawb txog kev ua tiav tiav, uas ua pov thawj tias kev noj haus cov zaub mov uas tsis muaj carbohydrate tuaj yeem rov qab txhim kho kev mob ntshav qab zib. Nws tau ua rau ntawm Mount Sinai Lub Tsev Kawm Ntawv Kho Mob, New York. Koj yuav pom ntau yam ntawm no (ua lus Askiv). Muaj tseeb, nws yuav tsum tau ntxiv tias cov kev sim no tseem tsis tau nqa tawm ntawm tib neeg, tab sis kom deb li deb tsuas yog nyob ntawm nas.

Yuav txo cov ntshav qab zib li cas nrog cov zaub mov tsis muaj carbohydrate tsawg

Kho tus mob ntshav qab zib hom 1 thiab ntshav qab zib hom 2 yog ib lub tswv yim tshwm sim:

• Noj zaubmov kom tsawg.
• Feem ntau ntsuas koj qab zib, siv sijhawm ntsuas tag nrho cov ntshav qab zib, tsis txhob tseg cia rau ntawm txoj hlua ntsuas rau qhov ntsuas dej.
• Nco ntsoov koom nrog kev tawm dag zog lub cev, suav nrog tus neeg cov contraindications. Kev qoj ib ce tseem ceeb heev!
• Yog tias tsim nyog, yuav ntxiv tshuaj insulin thiab / lossis tshuaj kho ntshav qab zib rau cov saum toj no.

Qhov xwm zoo yog tias rau ntau tus neeg mob ntshav qab zib, kev noj zaub mov kom tsawg cov khoom noj khoom haus ib leeg tsuas yog txaus rau kev kho mob zoo. Thiab qhov no siv tsis tau rau cov neeg mob ntshav qab zib hom 2 xwb, tab sis cov uas muaj ntshav qab zib hom 1 hauv hom me. Feem ntau cov tib neeg uas tau raug kho nrog insulin thiab / lossis cov ntsiav tshuaj rau cov mob ntawm cov zaub mov tsis txaus siab hauv lub cev, tom qab hloov lawv kev noj zaub mov, pom tias lawv tsis tas yuav txhaj tshuaj insulin lossis noj tshuaj ntxiv lawm. Vim tias lawv cov piam thaj hauv ntshav tseem nyob ruaj khov yog tias tsis muaj nws. Txawm hais tias ua ntej peb tsis cog lus rau ib tus neeg tias nws yuav muaj peev xwm "dhia" los ntawm insulin. Cov kev cog lus zoo li no yog tsim los ntawm charlatans! Tab sis yog tias koj ua raws li kev noj zaub mov noj qis, ces koj xav tau cov tshuaj insulin yuav txo qis. Qhov no tuaj yeem pom zoo nyab xeeb.

Kev noj zaub mov kom tsis qab zib rau cov ntshav qab zib yog ib tus neeg heev. Txawm li cas los xij, muaj cov kev cai dav dav uas txhua tus neeg yuav tsum ua raws li:

1. Tshem tawm tag nrho cov zaub mov uas muaj cov carbohydrates nrawm dua los ntawm koj cov khoom noj. Cov ncauj lus kom ntxaws ntawm cov khoom txwv tsis pub - nyeem hauv qab no. Nws tsis yog tsuas yog qab zib cov lus qab zib! Bakery khoom, qos yaj ywm, nplej zom - muaj cov hmoov txhuv nplej siab, uas tam sim ntawd hloov mus rau hauv qabzib thiab ua rau dhia hauv ntshav qab zib. Cov khoom no tau nrawm thiab muaj zog npaum li cov qab zib huv, thiab yog li ntawd lawv raug txwv tsis pub muaj.
2. Txwv koj cov khoom noj kom ntau ntawm carbohydrate kom txog 20-30 grams tauj ib hnub los faib rau 3 noj. Ua tsaug rau qhov no, koj yuav tsis muaj qab zib hauv cov ntshav qab zib tom qab noj mov thiab koj txoj kev pheej hmoo yuav ua kom cov ntshav qab zib hauv qab zib uas tseem muaj sia nyob nce ntxiv.
3. Noj thaum twg koj xav tias tshaib plab tiag. Tawm rooj nrog qhov zoo siab ntawm lub teeb zoo, tab sis tsis yog tag nrho lub plab. Kev noj ntau tshaj yog txwv tsis pub txwv! Vim hais tias thaum koj noj ntau dhau, cov nyhuv ntawm tsev noj mov Suav ua rau muaj kev nce siab hauv cov ntshav qab zib, txawm hais tias koj noj tsuas yog cov zaub mov raug tso cai.
4. Txhua hnub rau noj tshais, noj su thiab ua hmo, pom zoo kom noj tib lub carbohydrates thiab protein. Siv cov zaub mov sib txawv, yog tias tsuas yog tag nrho cov ntsiab lus ntawm carbohydrates thiab protein hauv koj qhov kev pabcuam yog tib yam. Ua li no, ua ntej txiav txim siab seb koj xav tau protein ntau npaum li cas thiab koj tuaj yeem noj kom txaus. Lub hom phiaj yog xav kom puv nkaus tom qab noj mov, thaum tsis noj ntau dhau thiab tias tsis muaj kev cuam tshuam hauv cov ntshav qab zib. Saib ntxiv hauv: "Cov nqaijrog, cov rog thiab carbohydrates hauv cov zaub mov tsis muaj carbohydrate rau cov ntshav qab zib."
5. Qhov txiaj ntsig zoo tshaj plaws ntawm kev tswj ntshav qab zib uas siv cov khoom noj uas tsis muaj roj ntau ntau yog ua tiav thaum tus neeg mob npaj nws cov zaub mov ib lim piam ua ntej, thiab tom qab ntawd ua tiav cov phiaj xwm tsis muaj qhov tsis zoo. Qhov no yog txoj hauv kev tiag tiag ua raws li cov lus qhia rau kev ua kom muaj cov carbohydrates thiab protein ntau tib yam hauv koj cov zaub mov noj. Yuav npaj cov zaub mov li cas, nyeem kab lus "Kev noj zaub mov tsis muaj qab hau rau cov ntshav qab zib: thawj kauj ruam"

Cov txiv hmab txiv ntoo thiab muv zib ntab muaj ntau yam ua rau carbohydrates nrawm, yog li lawv txwv tsis pub noj zaub mov zoo rau cov ntshav qab zib. Kev tsis kam txais cov txiv ntoo tuaj yeem yog qhov nyuaj, tab sis tsim nyog. Siv cov lus qhia ua lub ntsej muag, nco ntsoov tias cov txiv ntoo ua rau cov ntshav qab zib ntau, thiab hais qhov zoo rau lawv mus tag ib txhis. Alas, tib qho teeb meem siv rau feem ntau ntawm peb cov zaub nyiam. Rau cov khoom noj tsis muaj qhov tsis haum ntawm cov metabolism, cov zaub tsuas yog los ntawm daim ntawv pom zoo xwb haum. Cov npe no tau hais hauv qab no. Zoo hmoo, muaj ntau yam zaub hauv nws.

Kev noj haus cov zaub mov uas tsis muaj carbohydrate yog txoj kev lees paub ua lub neej ntev yam uas tsis muaj ntshav qab zib. Txo koj cov piam thaj hauv ntshav thiab kom nws nyob tus li cov neeg noj qab haus huv.

Vim li cas sim ua kom koj qhov tseem ceeb pancreatic beta hlwb ciaj sia? Ua ntej, kom yooj yim cov chav kawm mob ntshav qab zib. Yog tias koj ua raws li tsoomfwv, koj tuaj yeem zam tsis dhau kev hloov pauv rau insulin hauv ntshav qab zib hom 2. Thiab cov neeg mob uas muaj ntshav qab zib hom 1 tuaj yeem ncua lub sijhawm "zib ntab muv" rau ntau xyoo thiab xyoo lawm, hauv kev tshawb fawb - rau lub neej. Thib ob, los ua cov neeg sib tw tsim nyog tshaj plaws rau cov ntshav qab zib nrog kev pab ntawm cov txheej txheem tshiab, sai li sai tau thaum muaj cib fim tshwm sim.

Koj yuav tsum paub dab tsi txog "qhov muaj txiaj ntsig ntawm tsev noj mov Suav" yog thiab lwm yam teeb meem uas ib txwm muaj. Tshawb xyuas tsab xov xwm, "Vim li cas cov piam thaj muaj suab thaj tuaj yeem txuas ntxiv rau cov zaubmov muaj roj tsawg, thiab yuav kho nws li cas." Yuav ua li cas kawm paub noj mov hauv kev sim thiab txwv kev duav ntawm gluttony yog qhov teeb meem tseem ceeb rau cov neeg mob ntshav qab zib hom 2. Ua li no, pom koj tus kheej lwm yam kev lom zem hauv lub neej, es tsis txhob siv ntau yam. Tsis tas li, txo qhov nra uas koj cab rau kev ua haujlwm thiab / lossis hauv tsev neeg.

Raws li rau qhov kev nruj tsis lees txais txhua yam khoom txwv tsis pub tshaj. Pom tseeb, lawv cov npe, uas tau muab rau hauv qab no hauv tsab xov xwm no, yuav tsis tiav. Koj tuaj yeem pom ib qho khoom nrog qab zib lossis hmoov txhuv nplej siab, uas tsis tau nkag rau hauv nws, thiab "kev txhaum". Zoo, thiab leej twg yog koj dag nrog no? Tsis muaj leej twg tab sis kuv tus kheej. Tsuas yog koj tib lub luag haujlwm rau koj txoj kev noj qab haus huv thiab kev tiv thaiv ntawm cov kev mob hnyav.

Ntev npaum li cas koj yuav tsum ntsuas ntsuas ntshav qab zib nrog ib glucometer

Cia peb tham txog ntau npaum li cas koj yuav tsum tau ntsuas koj cov ntshav qab zib nrog ib glucometer yog tias koj tswj koj cov ntshav qab zib nrog cov zaub mov tsis muaj carbohydrate, thiab vim li cas thiaj ua txhua. Cov lus qhia dav dav rau kev ntsuas ntshav qab zib nrog lub ntsej muag muaj qhia nyob hauv kab lus no, nco ntsoov nyeem.

Ib ntawm lub hom phiaj ntawm kev saib xyuas tus kheej hauv ntshav qab zib yog kom paub seb qee yam khoom noj ua li cas rau koj. Ntau tus neeg mob ntshav qab zib tsis xav ntseeg dab tsi uas lawv kawm ntawm peb lub xaib. Lawv tsuas yog xav tswj xyuas lawv cov ntshav qab zib tom qab noj cov zaub mov uas txwv tsis pub noj cov zaub mov uas muaj cov zaub mov kom qis. Ntsuas qab zib 5 feeb tom qab noj mov, tom qab 15 feeb, tom qab 30 thiab tom qab ntawd txhua 2 teev. Thiab txhua yam tam sim ntawd yuav meej.

Koj yuav tsum xyuas seb cov zaub mov txawv li cas ua rau koj cov piam thaj hauv ntshav. Tshawb nrhiav los ntawm ntsuas nws nrog glucometer ntau zaus hauv ib hnub, 1 thiab 2 teev tom qab noj mov. Sau npe cov zaub mov twg koj nqa tau zoo thiab qhov twg yog qhov ua tau zoo dua. Txheeb xyuas seb koj cov piam thaj puas muaj zog los ntawm tsev cheese, txiv lws suav, noob paj noob hlis, walnuts thiab lwm yam zaub mov "ciam teb".

Kev xyaum qhia tau pom tias txhua tus neeg mob ntshav qab zib ua rau cov khoom noj sib txawv. Nws muaj “ciam teb ciam” cov khoom lag luam, xws li tsev cheese, kua txiv lws suav thiab lwm yam. Koj yuav ua li cas rau lawv - koj tuaj yeem pom tsuas yog los ntawm kev soj ntsuam tus kheej ntawm ntshav qab zib tom qab noj mov. Qee tus neeg mob ntshav qab zib tuaj yeem noj cov khoom noj ciam teb me ntsis, thiab lawv yuav tsis muaj ntshav qab zib ntxiv ntshav. Qhov no pab ua kom cov khoom noj muaj ntau yam. Tab sis cov neeg feem coob uas raug kev txom nyem los cuam tshuam cov metabolism carbohydrate yuav tsum tau nyob deb ntawm lawv.

Cov zaub mov muaj teeb meem dab tsi nyob hauv hom 1 thiab ntshav qab zib hom 2?

Hauv qab no yog cov npe ntawm cov khoom lag luam uas koj yuav tsum tso yog tias koj xav ua kom cov ntshav qab zib kom tsawg thiab ua rau nws muaj ntshav qab zib hom 1 thiab ntshav 2.

Txhua yam khoom los ntawm qab zib, qos yaj ywm, cereals thiab hmoov nplej:

• cov lus qab zib - dawb thiab xim av
• cov khoom qab zib, suav nrog "rau tus mob ntshav qab zib";
• ib qho khoom lag luam uas muaj cov nplais nplaum: nplej, txhuv, buckwheat, nplej, oats, pob kws thiab lwm yam;
• cov khoom lag luam nrog zais qab zib - piv txwv li, tsev khw muag khoom tsev cheese lossis coleslaw;
• qos yaj ywm hauv txhua daim ntawv;
• khob cij, suav nrog cov tseem grain;
• cov cij zaub mov noj (suav nrog cov xua), cov nplawm ntsej muag, thiab lwm yam;
• cov khoom lag luam los ntawm cov hmoov nplej, suav nrog ntxhib sib tsoo (tsis yog hmoov nplej xwb, tab sis los ntawm cov khaub noom nplej);
• cereals;
• granola thiab cereal rau noj tshais, suav nrog oatmeal;
• txhuv - hauv ib daim ntawv, suav nrog tsis polished, xim av;
• pob kws - hauv txhua daim ntawv
• tsis txhob noj kua zaub yog tias nws muaj qos yaj ywm, cereals lossis zaub qab zib los ntawm daim ntawv txwv tsis pub.

Zaub thiab txiv hmab txiv ntoo:

• ib co txiv ntoo (!!!);
• txiv ntoo ua kua;
• beets;
• carrots;
• taub dag
• kua txob qab zib;
• taum, taum pauv, ib qho keeb;
• dos (koj tuaj yeem muaj me ntsis dos hauv cov zaub xam lav, nrog rau cov dos ntsuab);
• siav txiv lws suav, thiab lws suav cov kua txob thiab ketchup.

Tsis txhob noj ib zaug xwb ntawm cov zaub mov raug txwv nyob rau hauv txhua yam xwm txheej! Tsis txhob tawm tsam kev ntxias ntawm kev mus saib xyuas, hauv tsev noj mov, hauv dav hlau. Yuav tsum nqa ib qho qab los noj rau cov zaub mov uas haum rau koj - cheese, nqaij npuas hau, qe hau, txiv ntoo, thiab lwm yam. Thaum muaj mob hnyav, nws yog qhov zoo uas yuav tshaib plab rau ob peb teev ntau dua li noj zaub mov tsis raug cai, thiab tom qab ntawd tua tus dhia rau hauv ntshav qab zib.

Qee cov khoom siv mis ua:

• mis nyuj, tag nrho thiab tsis raws cai (koj tuaj yeem rog cov qab zib me ntsis);
• yogurt yog tias nws tsis muaj rog, qab zib lossis txiv hmab txiv ntoo;
• tsev cheese (tsis pub ntau tshaj 1-2 tablespoons ib zaug);
• cov mis ua kua.

Cov Khoom tiav:

• cov khoom tiav ib nrab - yuav luag txhua yam;
• cov kaus poom kua zaub;
• ntim khoom noj txom ncauj - txiv ntoo, noob, thiab lwm yam;
• balsamic vinegar (muaj suab thaj).

Khoom qab zib thiab qab zib:

• zib ntab;
• cov khoom uas muaj suab thaj los yog nws hloov chaw (dextrose, qabzib, fructose, lactose, xylose, xylitol, pob kws phoov, maple phoov, malt, maltodextrin);
• hu ua "khoom qab zib mob ntshav qab zib" lossis "khoom noj muaj ntshav qab zib" uas muaj cov fructose thiab / lossis hmoov nplej hmoov.

Yuav ua li cas cov zaub thiab txiv hmab txiv ntoo tsis tuaj yeem noj yog tias koj xav txo cov ntshav qab zib

Qhov kev tsis txaus siab zoo tshaj plaws ntawm cov neeg mob ntshav qab zib thiab cov neeg uas muaj kev tsis txaus siab rau cov ntshav qabzib (mob ntshav qab zib, mob ntshav qab zib) yog qhov yuav tsum tau tso tseg cov txiv hmab txiv ntoo thiab ntau cov zaub vitamin. Nov yog qhov kev fij loj tshaj plaws uas tau muab ua. Tab sis lwm yam, nws yuav tsis ua hauj lwm hauv txhua txoj kev los txo cov ntshav qab zib thiab stably tswj nws ib txwm ua.

Cov zaub mov hauv qab no ua rau cov ntshav qab zib tsis ntau, yog li koj yuav tsum tau cais tawm ntawm koj cov zaub mov noj.

Hmoov tsis zoo, nrog kev tsis hnov ​​lus carbohydrate metabolism, tag nrho cov txiv hmab txiv ntoo thiab zaub ua ntau qhov kev phem ntau dua li zoo. Cov txiv hmab txiv ntoo thiab cov kua txiv hmab txiv ntoo muaj qhov sib xyaw ntawm cov suab thaj yooj yooj yim thiab cov carbohydrates, uas sai hloov mus rau hauv cov piam thaj hauv tib neeg lub cev. Lawv monstrously nce ntshav qab zib! Txheeb xyuas koj tus kheej los ntawm kev ntsuas ntshav qab zib nrog ib glucometer tom qab noj mov. Cov txiv hmab txiv ntoo thiab cov kua txiv ntoo ntawm cov zaub mov tsis zoo rau cov ntshav qab zib kom ua tiav yog txwv tsis pub muaj.

Cais, peb hais txog cov txiv hmab txiv ntoo nrog ntsim thiab qaub, piv txwv li, txiv kab ntxwv qaub thiab txiv qaub. Lawv yog qhov iab thiab qaub, tsis yog vim tias lawv tsis muaj qab zib, tab sis vim tias lawv muaj ntau cov acids nrog rau cov carbohydrates. Lawv muaj cov tsis muaj carbohydrates tsawg dua li cov txiv hmab txiv ntoo uas muaj qab zib, thiab yog li ntawd lawv tau muab tso npe dub nyob hauv tib txoj kev.

Yog koj xav tswj ntshav qab zib tsis tu ncua, tsum tsis txhob noj txiv hmab txiv ntoo. Qhov no yog qhov tsim nyog kiag li, tsis hais koj tus txheeb ze, cov phooj ywg thiab kws kho mob hais. Ntsuas koj cov piam thaj hauv ntshav ntau dua tom qab noj mov pom cov txiaj ntsig muaj txiaj ntsig ntawm kev txi heroic no. Tsis txhob txhawj xeeb tias koj yuav tsis tau txais cov vitamins txaus nyob hauv cov txiv hmab txiv ntoo. Koj yuav tau txais tag nrho cov vitamins thiab fiber ntau los ntawm zaub, uas muaj nyob hauv daim ntawv uas tso cai rau cov zaub mov uas muaj cov carbohydrate tsawg.

Cov ntaub ntawv ntawm cov khoom ntim - dab tsi mus saib

Koj yuav tsum kawm cov ntaub ntawv ntawm kev ntim hauv khw hauv khw ua ntej xaiv cov khoom lag luam. Ua ntej tshaj plaws, peb txaus siab yuav ua li cas feem pua ​​ntawm cov carbohydrates yog muaj. Tsis kam txais yuav yog hais tias lub cev muaj suab thaj los yog nws hloov chaw, uas ua rau muaj ntshav qab zib cov ntshav qab zib. Cov npe ntawm cov tshuaj muaj xws li:

• dextrose
• piam thaj
• fructose
• lactose
• xylose
• xylitol
• pob kws phoov
• maple phoov
• malt
• maltodextrin

Cov npe saum toj no dhau los ua tiav. Txhawm rau kom ua raws li cov zaub mov tsis muaj roj ntau ntau, koj yuav tsum kawm cov khoom noj muaj txiaj ntsig ntawm cov khoom siv raws li cov duab sib piv, nrog rau ua tib zoo nyeem cov ntaub ntawv ntawm pob. Nws qhia cov ntsiab lus ntawm cov protein, cov rog thiab carbohydrates ib 100 g Cov ntaub ntawv no tuaj yeem xav tau ntau dua los sis tsawg dua qub. Nyob rau tib lub sijhawm, nco ntsoov tias cov qauv cia tso cai sib txawv ntawm ± 20% ntawm qhov tseeb ntawm cov zaub mov tiag tiag los ntawm dab tsi sau rau ntawm pob.

Qhia rau cov neeg mob ntshav qab zib kom nyob deb ntawm cov zaub mov uas muaj lo lus tias “tsis muaj piam thaj”, “pluas noj”, “tsis muaj calorie” thiab “rog tsawg”. Txhua qhov kev sau ntawv no txhais tau hais tias nyob hauv cov khoom lag luam, cov rog ntuj tau hloov los ntawm kev yuag rog. Cov ntsiab lus tsis muaj peev xwm ntawm cov khoom yog xyaum tsis haum rau peb. Qhov loj tshaj plaws yog cov ntsiab lus ntawm carbohydrates. Cov zaub mov muaj roj thiab rog tsawg ib txwm muaj cov khoom noj tshaj li cov khoom noj uas muaj cov rog nyob hauv.

Cov khoom muaj roj tsawg yog qhov kev dag ntxias los ntawm ntau lab ntawm cov neeg uas xav poob phaus. Vim tias nws yog carbohydrates hauv cov zaub mov noj - qhov no yog dab tsi tiv thaiv koj kom poob phaus, thiab tsis rog. Kev tshawb fawb muaj pov thawj pom tseeb tias yog koj noj zaub mov me me, tom qab ntawd tsuas yog lub cev tuag mus rau cov rog rog. Tsuas yog nyob rau hauv cov xwm txheej zoo li no yog lub cev rog siv los ua lub zog hluav taws xob. Cov rog rog tuaj yeem raug hlawv tag nrho yam tsis muaj cov khoom seem, thiab cov rog ntau uas koj noj ntawm cov zaub mov tsis muaj rog ntau, koj yuag yuag sai dua. Nyeem ntxiv txog kev nkag siab tsis meej txuam nrog cov kev rog ntawm no. Tom qab ntawd, koj yuav maj mam noj cov nqaij rog, butter, qab zib, qe thiab lwm cov khoom lag luam uas ua rau lub hauv paus ntawm cov zaub mov tsis muaj carbohydrate rau cov ntshav qab zib. Thiab cov txiaj ntsig ntawm kev kuaj ntshav rau cov roj (cholesterol) yuav ua rau koj zoo siab thiab ua rau koj tus kws kho mob khib. Saib ntxiv hauv "Yuav ua li cas poob ceeb thawj nrog cov zaub mov tsis muaj carbohydrate. Yuav ua li cas poob ceeb thawj nrog hom 1 thiab ntshav qab zib hom 2. "

Dr. Bernstein tau sim rau nram qab no. Nws muaj ob tus neeg mob yuag heev - cov neeg mob ntshav qab zib hom 1 - leej twg tau ntev noj cov zaub mov tsis muaj rog thiab xav kom rog. Nws tau yaum kom lawv noj tib yam txhua txhua hnub li yav dhau los, ntxiv rau 100 g ntawm txiv roj roj. Thiab qhov no ntxiv rau 900 kcal ib hnub. Ob leeg tsis tuaj yeem thim rov qab txhua. Lawv tswj kom nce phaus tsuas yog thaum hloov cov rog lawv nce cov protein kom tsawg thiab, yog li ntawd, lawv cov koob tshuaj insulin.

Kev ntsuam xyuas cov zaub mov, lawv yuav ua rau muaj ntshav qab zib ntau npaum li cas

Nyeem cov ntaub ntawv ntawm cov khoom ntim ua ntej koj yuav khoom. Kuj tseem muaj cov ntawv teev npe thiab cov ntawv teev cov ntsiab lus hais tias cov zaub mov muaj txiaj ntsig ntawm cov khoom sib txawv yog li cas. Nco ntsoov tias txog li 20% sib txawv los ntawm qhov tau sau hauv cov lus yog tso cai ntawm cov ntsiab lus ntawm cov protein, cov rog, carbohydrates, thiab ntau dua yog li, cov vitamins thiab minerals.

Qhov tseem ceeb tshaj plaws yog los sim cov zaub mov tshiab. Qhov no txhais tau tias koj yuav tsum tau noj ua ntej kom tsawg, thiab tom qab ntawd ntsuas koj cov ntshav qab zib tom qab 15 feeb thiab dua tom qab 2 teev. Xam ua ntej rau lub laij lej seb lub suab thaj yuav nce npaum li cas. Txhawm rau ua qhov no, koj yuav tsum paub:

• muaj pes tsawg lub carbohydrates, cov protein thiab cov rog nyob hauv cov khoom - saib cov lus ntawm cov zaub mov muaj txiaj ntsig;
• koj noj pes tsawg grams;
• los ntawm pes tsawg mmol / l puas koj cov piam thaj hauv ntshav nce 1 gram ntawm carbohydrates;
• pes tsawg mmol / l txo koj cov ntshav qab zib 1 UNIT ntawm insulin, uas txhaj ua ntej noj mov.

Sib txawv npaum li cas yog qhov tshwm sim tiag tiag los ntawm dab tsi yuav tsum tau tau raws li kev tshawb xav? Tshawb tawm ntawm cov ntawv sim. Kuaj yog qhov tseem ceeb tshaj plaws yog tias koj xav ua kom koj cov piam thaj nyob li qub.

Piv txwv li, nws muab tawm tias cov suab thaj tau ntxiv rau qhov coleslaw hauv khw. Tsev cheese los ntawm kev ua lag luam - ib tug niam tub dag tias cov piam thaj tsis ntxiv, thiab lwm qhov tsis ntxiv. Kev ntsuam xyuas nrog cov glucometer kom meej meej qhia qhov no, txwv tsis pub nws tsis tuaj yeem txiav txim siab. Tam sim no peb txiav cov zaub qhwv peb tus kheej, thiab peb pheej yuav tsev cheese los ntawm tib tus muag khoom, uas tsis hnyav nws qab zib. Nkaujhnubqub los ib yam.

Nws yog txwv tsis pub noj kom txog qhov khib nyiab. Vim tias qee kis, nws nce siab hauv cov ntshav qab zib, tsis hais koj noj dab tsi. Tab sis yog ntoo sawdust. Thaum lub plab ncav los ntawm qhov ntau ntawm cov zaub mov, cov tshuaj hormones tshwj xeeb, cov khoom ntxiv, tsim tawm uas cuam tshuam nrog cov ntshav qab zib ib txwm. Hmoov tsis zoo, qhov no yog qhov tseeb. Txheeb xyuas thiab pom koj tus kheej siv lub ntsuas.

Nov yog teeb meem loj rau cov neeg muaj ntshav qab zib hom 2 uas nyiam noj kom zoo ... noj. Koj yuav tsum nrhiav qee lub neej lom zem es tsis txhob hlawv ... nyob rau hauv qhov kev nkag siab ntawm gourmet. Tej zaum nws yuav nyuaj, tab sis lwm yam nws yuav siv tsawg. Tom qab tag nrho, vim li cas cov zaub mov khib thiab cawv thiaj li nrov? Vim tias nws yog qhov pheej yig thiab yooj yim tshaj plaws tau zoo siab. Tam sim no peb yuav tsum nrhiav tus hloov rau lawv ua ntej lawv coj peb mus rau lub ntxa.

Npaj cov ntawv qhia zaub mov rau lub lim tiam tom ntej - lub ntsiab lus, noj zaub ntau ntawm cov nyiaj carbohydrates thiab cov protein, thiab kom nws tsis txhob pauv ntau dhau txhua hnub. Nws yog qhov yooj yim dua los xam qhov tshuaj ntawm cov tshuaj insulin thiab cov ntshav qab zib-txo cov ntsiav tshuaj. Txawm hais tias, ntawm chav kawm, koj yuav tsum muaj peev xwm "impromptu" suav cov koob tshuaj kom tsim nyog ntawm cov tshuaj insulin thaum cov khoom noj hloov. Ua kom zoo li no, koj yuav tsum paub txog koj cov insulin rhiab heev.

Vim li cas nws tseem ceeb kom ntseeg lwm tus hauv tsev neeg kom hloov mus rau txoj kev noj qab haus huv:

• nws yuav yooj yim dua rau koj yog tias tsis muaj cov khoom lag luam muaj teeb meem hauv tsev;
• los ntawm kev txwv cov carbohydrates, kev noj qab haus huv ntawm cov neeg koj hlub yuav yeej txhim kho, tshwj xeeb tshaj yog rau cov neeg txheeb ze ntawm cov neeg muaj ntshav qab zib hom 2;
• yog tias tus me nyuam noj txoj cai txij thaum yau, ces nws yuav muaj feem ntau cov ntshav qab zib ntau zaus hauv nws lub neej.

Nco ntsoov: tsis muaj cov roj carbohydrates tsim nyog rau lub neej, tsis hais rau cov laus thiab tsis muaj menyuam yaus. Nws muaj cov amino acids uas tseem ceeb (cov protein) thiab fatty acids (cov rog). Thiab tsis muaj cov carbohydrates tseem ceeb hauv cov xwm, thiab yog li koj yuav tsis pom ib daim ntawv teev lawv. Eskimos dhau ntawm Arctic Lub voj voog siv los noj tsuas yog ntim cov nqaij thiab cov rog, lawv tsis noj nqaij carbohydrates txhua. Cov no yog cov neeg noj qab nyob zoo. Lawv tsis muaj ntshav qab zib lossis mob plawv mus txog thaum cov neeg ncig dawb qhia lawv qab zib thiab hmoov txhuv nplej siab.

Kev hloov mus los nyuaj

Hauv thawj hnub tom qab hloov mus rau kev noj haus kom tsawg rau cov ntshav qab zib, ntshav qab zib yuav sai sai, nce mus rau qhov muaj nuj nqis rau cov neeg noj qab haus huv. Cov hnub no nws yog qhov tsim nyog los ntsuas ntsuas qab zib ntau zaus, txog li 8 zaug hauv ib hnub. Cov koob tshuaj ntawm cov piam thaj txo cov ntsiav tshuaj lossis cov tshuaj insulin yuav tsum txo qis, txwv tsis pub nws muaj kev pheej hmoo siab siab ntawm lub qog ntshav qab zib.

Tus neeg mob ntshav qab zib, nws tsev neeg, cov npoj yaig thiab cov phooj ywg txhua tus yuav tsum paub tias yuav ua li cas yog tias tus mob ntshav qab zib tsawg. Tus neeg mob yuav tsum muaj khoom qab zib thiab glucagon nrog nws. Thawj thawj hnub ntawm “lub neej tshiab” koj yuav tsum ceev faj. Sim tsis txhob nthuav tawm koj tus kheej mus rau kev ntxhov siab tsis tsim nyog kom txog rau thaum txoj kev tswj hwm tshiab zoo tuaj. Nws yuav zoo tagnrho siv sijhawm hnub no los ntawm kev saib xyuas ntawm tus kws kho mob hauv tsev kho mob.

Tom qab ob peb hnub, qhov xwm txheej ntau dua lossis tsawg dua ruaj khov. Kev siv tshuaj insulin tsawg dua los yog qhov ncauj ntawm cov tshuaj hypoglycemic (ntsiav tshuaj) tus neeg mob yuav siv, nws yuav tsis muaj ntshav qab zib tsawg. Qhov no yog ib qho txiaj ntsig zoo ntxiv rau cov neeg mob ntshav qab zib uas ua raws li cov zaub mov noj tsis qab ntsev. Txoj kev pheej hmoo ntawm hypoglycemia yuav nce ntxiv tsuas yog nyob rau thawj hnub, thaum lub sijhawm hloov pauv, thiab tom qab ntawd nws yuav txo qis.

Yuav noj cov zaub mov dab tsi kom txo cov ntshav qab zib

Kev qhia noj zaub mov muaj ntshav muaj roj tsawg rau kev tswj ntshav qab zib yuav ua rau koj tau qhia koj noj tas koj lub neej. Lawv tig rau sab hauv feem ntau lees txais cov tswv yim hais txog kev noj zaub mov zoo rau feem ntau thiab rau cov neeg mob ntshav qab zib tshwj xeeb. Nyob rau tib lub sijhawm, kuv tsis hais kom koj coj lawv ntawm txoj kev ntseeg. Nco ntsoov tias koj muaj qhov ntsuas cov ntshav qabzib muaj tseeb (yuav ua li cas), yuav cov ntawv ntsuas ntshav ntau dua thiab muaj kev tswj xyuas cov ntshav qab zib tsawg kawg hauv thawj ob peb hnub ntawm kev hloov mus rau kev noj zaub mov tshiab.

Tom qab 3 hnub, koj yuav pom thaum kawg leej twg yog thiab qhov twg xa tus kws endocrinologist nrog nws kev noj zaub mov "kom zoo". Qhov kev hem thawj ntawm lub raum tsis ua haujlwm, txiav tes taw thiab lwm yam kev mob ntshav qab zib ploj mus. Hauv qhov kev txiav txim zoo no, nws yooj yim rau cov neeg mob ntshav qab zib dua li rau cov tib neeg uas siv cov khoom noj kom yuag tsawg nrog rau qhov poob phaus xwb. Vim tias qhov txo qis hauv cov ntshav qab zib tau pom meej meej tom qab 2-3 hnub, thiab thawj cov txiaj ntsig ntawm qhov kev poob phaus yuav tsum tau tos ob peb hnub ntev dua.

Ua ntej tshaj plaws, nco ntsoov: txhua yam zaub mov nce ntshav qab zib yog tias koj noj ntau dhau ntawm lawv. Hauv qhov kev txiav txim siab no, "cheese dawb" tsis muaj nyob, tshwj tsis yog muaj dej ntxhia thiab tshuaj ntsuab. Txwv tsis pub noj tej yam khoom noj muaj ntshav qab zib tsawg rau cov ntshav qab zib. Nws ua rau nws tsis tuaj yeem tswj cov ntshav qab zib, txawm tias koj tsuas yog siv cov khoom noj uas tau tso cai xwb, vim hais tias cov nyhuv ntawm tsev noj mov hauv Suav.

Rau ntau cov neeg mob uas muaj ntshav qab zib hom 2, mob nriaj ntsig thiab / lossis sib ntaus ntawm cov tsiaj txhauv yog qhov teeb meem loj. Nws tau mob siab rau cais cov lus ntawm peb lub vev xaib (yuav ua li cas siv tshuaj kom muaj txiaj ntsig los tswj kev qab los noj mov), nyob rau hauv uas koj yuav pom cov lus qhia tiag tiag yuav ua li cas tiv nrog kev quav zaub mov. Ntawm no peb tsuas yog qhia tias yuav kawm “noj kom tau nyob, thiab tsis nyob kom tau noj” yog qhov tsim nyog. Feem ntau, rau qhov no koj yuav tsum hloov koj txoj haujlwm tsis txaus siab lossis hloov koj txoj kev txij nkawm kom txo qis kev ntxhov siab thiab kev ntxhov siab. Kawm kom nyob tau yooj yim, muaj kev xyiv fab thiab muaj lub ntsiab. Muaj ntau cov neeg nyob hauv koj ib puag ncig uas paub tias yuav ua li cas. Yog li ua piv txwv ntawm lawv.

Tam sim no peb yuav tham txog tshwj xeeb dab tsi cov zaub mov muaj peev xwm thiab yuav tsum tau noj rau cov zaub mov tsis muaj carbohydrate. Tau kawg, muaj ntau txoj kev txwv, tab sis tseem koj yuav pom tias cov kev xaiv tseem nyob zoo. Koj yuav tau noj ntau yam thiab qab. Thiab yog tias koj ua qis-carb ua noj koj nyiam, koj lub rooj yuav txawm muaj nqis.

• nqaij;
• noog
• qe
• ntses
• nqaij nruab deg;
• zaub ntsuab;
• qee qhov khoom siv mis ua;
• noob txiv ntoo yog qee hom, me ntsis los ntawm.

Cov kws sau phau ntawv noj zaub mov zoo thiab cov kws kho mob nyiam muab qe thiab nqaij liab. Tab sis lawv yog ua tsis ncaj ncees lawm. Yog lawm, cov zaub mov no ua rau cov ntshav nce siab. Tab sis tsawg leej neeg paub tias cov roj (cholesterol) tau muab faib ua "zoo" thiab "phem" (tam sim no koj paub :)). Yog li, cov rog ua rog thiab cov qe nce qib ntawm cov roj (cholesterol) zoo, uas tiv thaiv lub plawv thiab mob hlab ntsha tawg. Thiab tib lub sijhawm, kev tsis lees ntawm cov khoom noj khoom noj khoom haus carbohydrates txo qib theem ntawm "tsis zoo" cov rog hauv cov ntshav.

Ua ntsuas ntshav rau cov roj (cholesterol) thiab triglycerides ua ntej hloov mus rau qhov kev noj zaub mov tshiab, thiab tom qab ntawd tom qab ob peb hlis. Qhov feem ntawm cov roj (cholesterol) phem nyob hauv cov ntshav yog hu ua “cov roj (cholesterol)” lossis “atherogenic coefficient”. Raws li kev sim ntsuas, ntawm cov zaub mov uas tsis muaj carbohydrate ntau, cov roj (cholesterol) cov roj (cholesterol) feem ntau txhim kho ntau heev uas cov kws kho mob txhawm chim rau lawv cov khoom noj haus nrog envy ...

Nyias, peb hais tias cov qe qe yog cov zaub mov tseem ceeb ntawm lutein. Nws yog cov khoom muaj txiaj ntsig zoo rau kev tswj hwm lub zeem muag zoo. Tsis txhob ua rau koj tus kheej ntawm lutein, tsis kam txais lub qe. Zoo, yuav ua li cas muaj txiaj ntsig hiav txwv ntses yog rau lub plawv - txhua tus neeg twb paub lawm, peb yuav tsis nyob ntawm qhov no ntawm kev nthuav dav.

Cov zaub twg thiaj li pab muaj ntshav qab zib

Ntawm kev noj zaub mov muaj cov carbohydrate tsawg, ⅔ khob zaub npaj lossis ib khob ntawm cov zaub nyoos los ntawm daim ntawv pom zoo raug suav tias yog 6 gram carbohydrates. Txoj cai no siv rau tag nrho cov zaub hauv qab no, tsuas yog dos thiab txiv lws suav, vim tias lawv muaj ob peb zaug ntau dua cov ntsiab lus ntawm carbohydrate ntau dua. Cov zaub ua kom sov yog tsim cov ntshav qab zib sai dua thiab muaj zog dua li cov zaub ntsuab. Vim hais tias thaum lub sijhawm ua noj, nyob hauv qab ntawm qhov kub thiab txias, ib feem ntawm cov cellulose hauv lawv hloov mus rau hauv qab zib.

Cov zaub hau thiab cov nqaij kib yog cov zaub dua li cov zaub nyoos. Yog li ntawd, lawv raug tso cai rau noj tsawg dua. Rau tag nrho koj cov zaub uas koj nyiam, siv lub ntsuas ntshav ntsuas seb muaj pes tsawg qhov lawv nce koj cov piam thaj hauv ntshav. Yog tias muaj ntshav qab zib gastroparesis (ncua sij hawm nchuav ntawm lub plab), ces cov zaub nyoos tuaj yeem dhau qhov kev cuam tshuam no.

Cov zaub hauv qab no yog cov zaub mov tsis zoo rau cov ntshav qab zib:

• zaub qhwv - yuav luag ib yam;
• pob zaub paj;
• hiav txwv kale (qab zib pub dawb!);
• zaub ntsuab - zaub txhwb qaib, dill, cilantro;
• zucchini;
• txaij (ntsuas);
• dib
• Hlais nplej
• nceb;
• ntsuab taum;
• cov hauv paus dos ntsuab;
• dos - tsuas yog nyoos, me ntsis hauv zaub xam lav rau saj;
• txiv lws suav - nyoos, hauv zaub xam lav 2-3 slices, tsis muaj ntxiv;
• kua txiv lws suav - txog li 50 g, sim nws;
• txob hwj txob.

Nws yuav zoo tshaj yog tias koj muaj swm rau haus tsawg kawg yog ib feem ntawm cov zaub ntsuab. Cov zaub nyoos cov zaub xam lav tau zoo nrog cov nqaij tsw qab. Kuv pom zoo kom maj mam zom txhua rab diav ntawm qhov sib tov li 40-100 zaug. Koj lub cev yuav zoo ib yam li kev ua kom tiav. Kev zom zaub mov kom nruj yog qhov txuj ci kho mob rau cov teeb meem lub plab zom mov. Yog lawm, yog koj maj, koj siv tsis tau nws li. Saib seb “Fletcherism” yog dab tsi. Kuv tsis txhob muab cov kev sib txuas, vim tias nws tsis muaj feem cuam tshuam rau kev tswj ntshav qab zib.

Dos muaj carbohydrates hauv qhov ntau. Yog li ntawd, cov hauv paus dos thiaj li noj tsis tau. Cov dos nyoos tuaj yeem noj me ntsis los ntawm me me hauv zaub xam lav, rau saj. Chives - koj tuaj yeem, zoo li lwm yam zaub ntsuab. Lub cev npau npau thiab beets mas tsis zoo rau cov zaubmov tsis muaj roj ntau. Qee hom ntshav qab zib hom 2 mob ntshav qab zib muaj peev xwm them taus ntxiv qee cov carrots nyoos rau cov zaub xam lav. Tab sis tom qab ntawd koj yuav tsum tsis noj ⅔ khob, tab sis tsuas yog ½ khob ntawm cov zaub xam lav xwb.

Mis thiab cov khoom siv mis nyuj - yam ua tau thiab qhov tsis yog

Cov mis nyuj muaj cov piam thaj hauv cov mis tshwj xeeb hu ua lactose. Nws sai sai ua rau cov ntshav qab zib, uas peb ua kom tsis txhob. Hauv qhov kev txiav txim siab, mis nyuj yog txawm phem dua li cov mis nyuj. Yog tias koj ntxiv 1-2 me nyuam yaus mis kas fes rau kas fes, koj yuav tsis pom qhov cuam tshuam ntawm qhov no. Tab sis twb tau ¼ khob mis yuav nrawm thiab ua kom cov ntshav qab zib ntau ntau rau cov neeg laus uas muaj ntshav qab zib hom 1 lossis hom 2.

Tam sim no zoo xov xwm. Ntawm cov zaub mov uas tsis muaj carbohydrate, mis tuaj yeem thiab pom zoo kom hloov nrog qab zib. Ib tablespoon ntawm rog cream muaj tsuas yog 0.5 g ntawm carbohydrates. Cov tshuaj nplaum yog qab qab tshaj li cov mis. Nws yog tso cai rau qee kom sib fim kas fes nrog mis nyuj. Koj tsis tas yuav siv cov kua ntses uas tsis tshua qab. Tab sis kas fes hmoov qab zib pom zoo kom yuav tsum tau zam, vim tias lawv feem ntau muaj qab zib.

Thaum cov cheese ua los ntawm cov mis, lactose tau tawg los ntawm cov enzymes. Yog li, chees yog qhov zoo rau kev noj zaub mov muaj protein ntau los tswj cov ntshav qab zib lossis ua kom yuag xwb. Hmoov tsis zoo, tsev cheese thaum lub sij hawm fermentation tsuas yog ib nrab fermented, thiab yog li ntawd muaj ntau ntau nyob rau hauv carbohydrates nws. Yog tias tus neeg mob lub cev tsis muaj qhov ua rau cov plhaus-nquem tsis txaus noj cov nqaij hauv tsev cheese, qhov no yuav ua rau muaj ntshav qab zib. Yog li ntawd, tsev cheese yuav tsum tsis pub ntau tshaj 1-2 diav ib zaug.

Cov khoom noj siv mis uas tsim nyog rau cov zaub mov uas muaj carbohydrate tsawg:

• tej cheeses lwm yam tsis yog feta;
• butter;
• rog rog;
• kua mis nyeem qaub ua los ntawm mis nyuj, yog tias nws tsis muaj qab zib thiab tsis muaj txiv hmab txiv ntoo ntxiv - me ntsis los ntawm me ntsis, rau hnav khaub ncaws lav;
• tsev cheese - tsis ntau dua 1-2 tablespoons, thiab sim seb nws yuav cuam tshuam li cas rau koj cov piam thaj hauv ntshav.

Cov khoom noj tawv tawv, tshwj tsis yog rau tsev cheese, muaj kwv yees li ntawm cov protein thiab rog, nrog rau 3% carbohydrates. Tag nrho cov khoom xyaw no yuav tsum tau txiav txim siab thaum npaj zaub mov noj rau cov zaub mov tsis muaj roj ntau, nrog rau cov tshuaj insulin. Zam rau cov khoom noj muaj rog ua kom rog tsawg, nrog rau cov rog uas tsis muaj rog. Vim tias muaj roj tsawg, qhov ntau dua lactose (mis nyuj qab zib).

Nws tsis muaj qhov lactose hauv butter; nws tsim nyog rau ntshav qab zib. Tib lub sijhawm, nws raug nquahu kom tsis txhob siv cov tshuaj margarine, vim tias nws muaj cov rog tshwj xeeb uas cuam tshuam rau lub plawv thiab cov hlab ntsha. Xav tias noj cov nqaij npuag ntuj, thiab cov ntsiab lus hauv cov rog ntau dua, qhov zoo dua.

Tsawg Carbohydrate Cov Khoom Noj Yogurt

Tag nrho cov kua mis nyeem qaub yog tsim nyog rau kev noj zaub mov muaj protein ntau, tsis muaj kua, tab sis zoo li tuab jelly. Nws yuav tsum tsis txhob muaj roj-nplua, tsis muaj qab zib, tsis muaj txiv ntoo thiab tsw qab. Nws tuaj yeem siv txog 200-250 g nyob rau ib lub sijhawm. Seem ntawm cov kua mis nyeem qaub dawb no muaj li 6 gram carbohydrates thiab 15 grams protein. Koj tuaj yeem ntxiv me ntsis cinnamon rau nws rau kev saj, thiab stevia rau qab zib.

Hmoov tsis zoo, hauv Lavxias-hais lus lub tebchaws nws yuav luag tsis yooj yim mus yuav cov kua mis nyeem qaub. Rau qee qhov, peb cov dairies tsis tsim nws. Ib zaug ntxiv, qhov no tsis yog kua yog kua, tab sis tuab, uas yog muag hauv ntim hauv Tebchaws Europe thiab Asmeskas. Cov kua mis ua kua mis yog tsis haum rau cov neeg mob ntshav qab zib rau tib lub laj thawj xws li kua mis. Yog tias koj pom cov khoom noj yogurt muaj txiaj ntsig hauv khw muag khoom noj, nws yuav raug nqi ntau.

Soya khoom

Soy cov khoom siv yog taum paj (kua taum pauv), nqaij hloov, nrog rau cov kua mis thiab hmoov. Cov khoom noj qaub yog pub rau cov zaub mov uas tsis muaj cov piam thaj hauv qab zib rau cov ntshav qab zib, yog tias koj noj lawv cov zaub mov me. Lub carbohydrates lawv muaj nce qab zib cov ntshav kuj maj mam. Nyob rau tib lub sijhawm, nws yog ib qho tseem ceeb kom tsis pub tshaj qhov txwv ntawm tag nrho cov khoom noj carbohydrate ib hnub thiab rau txhua pluas noj.

Soy mis yuav siv tau rau xaum kas fes yog tias koj ntshai noj cov zaub mov hnyav, txawm hais tias tag nrho cov lus saum toj no. Nco ntsoov tias nws feem ntau quav thaum ntxiv rau dej kub. Yog li, koj yuav tsum tos kom txog thaum kas fes txias. Koj tuaj yeem tuaj yeem haus cov kua taum yog cov dej haus ib leeg, ntxiv cov cinnamon thiab / lossis stevia rau nws kom saj zoo dua.

Taum pauv hmoov yuav siv tau yog tias koj lossis koj tsev neeg xav sim ua ci. Txhawm rau ua qhov no, nws tau xyaw nrog ib lub qe. Piv txwv li, sim ci los yog kib ntses los yog nqaij minced hauv ib lub plhaub zoo li ntawd. Txawm hais tias kua taum hmoov yeej pom zoo, nws muaj protein thiab carbohydrates uas yuav tsum tau txiav txim siab tswj ntshav qab zib.

Ntsev, kua txob, mustard, mayonnaise, tshuaj ntsuab thiab cov txuj lom

Ntsev thiab kua txob tsis cuam tshuam rau cov ntshav qab zib. Yog tias koj muaj ntshav siab thiab koj ntseeg tau hais tias nws txo qis vim kev txwv ntsev, tom qab ntawd sim ncuav ntsev tsawg dua hauv cov zaub mov. Cov neeg rog rog tawg, kws kho mob pom zoo kom noj ntsev kom tsawg li sai tau. Thiab qhov no feem ntau yog lawm. Tab sis tom qab hloov mus rau kev noj haus cov zaub mov uas tsis muaj carbohydrate, tso zis ntawm sodium thiab kua txiv ntxiv. Yog li ntawd, cov kev txwv ntsev yuav tau so. Tabsis ceev faj. Thiab noj cov ntsiav tshuaj magnesium. Nyeem seb yuav ua li cas kho ntshav siab tsis noj tshuaj.

Feem ntau cov tshuaj ntsuab ua noj thiab cov txuj lom muaj qhov tsis txaus siab ntawm cov carbohydrates thiab vim li ntawd tsis nce ntshav ntxiv hauv cov ntshav. Tab sis muaj kev sib txuas ua ke kom ceev faj. Piv txwv li, hnab ntawm ib qho sib xyaw ntawm cov cinnamon nrog qab zib. Nyeem dab tsi tau sau rau ntawm lub ntim ua ntej siv cov khoom noj hauv koj chav ua noj. Thaum koj yuav cov mustard hauv ib lub khw, ua tib zoo nyeem cov lus sau rau ntawm pob thiab nco ntsoov tias nws tsis muaj qab zib.

Nco ntsoov tias cov seasonings koj siv tsis muaj qab zib thiab lwm cov carbohydrates. Ntau tus neeg mob ntshav qab zib tau txhawj xeeb txog kev mob ntshav txhaws thiab edema. Yog li ntawd, lawv txwv ntsev noj tsawg. Qhov xov xwm zoo: kev noj zaub mov kom tsawg cov khoom noj ua kom tsis muaj qab rog, ua rau cov kua qog ntau dhau ntawm lub cev. Koj tuaj yeem tso ntsev ntau rau hauv cov zaub mov yam tsis muaj kev phom sij rau koj txoj kev noj qab haus huv. Ntxiv rau cov neeg muaj lub raum.

Feem ntau ntawm cov npaj mayonnaise thiab zaub qhwv tuaj yeem muaj qab zib thiab / lossis lwm yam carbohydrates uas peb tuaj yeem tsis lees txais, tsis hais txog cov khoom noj muaj tshuaj lom neeg. Koj tuaj yeem sau cov zaub xam lav nrog roj lossis ua kom qis-carb mayonnaise koj tus kheej. Hauv tsev cov khoom xyaw mayonnaise thiab kua ntsw rau cov zaub mov tsis muaj roj ntau ntau tuaj yeem nrhiav tau hauv Is Taws Nem.

Ceev thiab noob

Tag nrho cov txiv ntoo muaj cov carbohydrates, tab sis nyob hauv ntau qhov sib txawv. Qee cov txiv ntoo yog qhov ua kom muaj carbohydrates, nce ntshav qab zib kom maj mam thiab me ntsis. Yog li ntawd, lawv tuaj yeem muaj rau hauv cov zaub mov ntawm cov zaub mov uas tsis muaj cov carbohydrate tsawg. Nws tsis yog tsuas yog tuaj yeem haus cov txiv ntoo zoo li no, tab sis nws kuj tseem pom zoo, vim tias lawv muaj nplua nuj nyob hauv cov protein, cov zaub mov muaj txiaj ntsig zoo, fiber, vitamins thiab minerals.

Txij li muaj ntau ntau yam txiv ntoo thiab noob, peb tsis tuaj yeem hais txhua yam ntawm no. Rau txhua hom txiv ntoo, cov ntsiab lus carbohydrate yuav tsum tau qhia meej. Txhawm rau ua qhov no, nyeem cov ntxhuav ntawm cov zaub mov hauv cov zaub mov. Khaws cov lus no txhua lub sijhawm ... thiab nyiam chav ua noj chav tsev. Cov noob txiv thiab cov noob yog qhov tseem ceeb ntawm cov tshuaj fiber, vitamins thiab cov kab kawm.

Rau cov zaub mov muaj ntshav qab zib kom tsawg-carbohydrate, hazelnuts thiab Brazil ceev muaj qhov tsim nyog. Cov txiv laum huab xeeb thiab cov txiv ntoo tsis haum. Qee hom noob txiv yog "ciam teb", uas yog, lawv tuaj yeem noj tsis ntau tshaj 10 daim hauv ib zaug. Qhov no, piv txwv, walnuts thiab almonds. Tsawg leej neeg thiaj muaj lub zog noj 10 lub txiv ntoo thiab nres nyob ntawd. Yog li ntawd, nws zoo dua nyob hauv deb ntawm "ciam teb" ceev.

Paj noob hlis yuav noj tau txog li 150 g ib zaug. Hais txog cov noob taub dag, lub rooj hais tias lawv muaj li 13.5% carbohydrates. Tej zaum feem ntau ntawm cov carbohydrates no yog fiber, uas tsis yog tsis nqus. Yog tias koj xav noj cov noob taub dag, ces sim seb lawv yuav ua li cas koj cov piam thaj hauv ntshav.

Koj tus tub qhe txo hwj chim nyob rau ib zaug nyeem ntau phau ntawv qhia txog khoom noj muaj txiaj ntsig. Lawv tsis tau yaum kuv mus ua neeg tsis noj nqaij los yog, tshwj xeeb yog tus kws ua zaub mov nyoos. Tab sis txij thaum ntawd los kuv tau noj ceev thiab noob tsuas noj nyoos. Kuv xav tias nws muaj ntau yam muaj txiaj ntsig zoo dua li kev kib. Los ntawm muaj, Kuv muaj ib tus cwj pwm uas feem ntau noj zaub qhwv zaub xam lav. Tsis txhob ua tub nkeeg kom hais meej txog cov ntaub ntawv hais txog cov noob txiv thiab cov noob hauv cov lus ntawm cov zaub mov. Qhov zoo tshaj ces hnyav rau ntawm qhov ntawm chav ua noj.

Kas fes, tshuaj yej thiab lwm yam dej qab zib

Kas fes, tshuaj yej, dej ntxhia thiab “zaub mov” kafes - txhua qhov no tuaj yeem haus tau yog tias cov dej haus tsis muaj suab thaj. Cov piam thaj hloov cov ntsiav tshuaj tuaj yeem raug ntxiv rau kas fes thiab tshuaj yej. Nws yuav pab tau kom rov qab nco txog ntawm no tias cov kua qab zib hmoov yuav tsum tsis txhob siv lwm tus dua li cov tshuaj Stevia ntshiab. Kas fes tuaj yeem xyaw nrog qab zib, tab sis tsis mis. Peb twb tau sib tham txog qhov no hauv kev piav qhia saum toj no.

Tsis txhob siv cov tshuaj yej ntim txias vim tias nws muaj qab zib. Tsis tas li, cov hmoov sib tov rau kev npaj cov dej haus tsis haum rau peb. Ua tib zoo nyeem cov ntawv ntawm lub fwj nrog “khoom noj” cov dej qab zib. Feem ntau, cov dej qab zib zoo li no muaj cov roj carbohydrates hauv cov kua txiv hmab txiv ntoo. Txawm hais tias qab dej ntshiab ntxhia cov dej kuj yuav muaj qab zib.

Lwm cov khoom lag luam

Kua zaub concentrates yog categorically tsis haum rau cov neeg mob ntshav qab zib. Nyob rau tib lub sijhawm, koj tuaj yeem noj koj tus kheej qab qis-carb kua zaub tom tsev. Vim tias cov nqaij ua si thiab yuav luag txhua lub caij ua noj ua haus tsis muaj qhov tseem ceeb hauv cov ntshav qabzib. Tshawb nrhiav online rau cov ntawv qhia ua kua zaub ua kom yuag ntau ntau.

Cawv yog tso cai rau hauv kev sim, muaj ntau yam kev tshwj tseg. Peb tau tso cov ntawv sib txawv rau cov ncauj lus tseem ceeb no, Cawv txog kev noj qab haus huv rau ntshav qab zib.

Vim li cas hloov ntawm "ultrashort" rau insulin "luv"

Yog tias koj ua raws li cov zaub mov noj qis rau cov ntshav qab zib, yuav muaj tsawg cov carbohydrates tsawg hauv koj cov kev noj haus. Yog li, cov tshuaj insulin uas koj xav tau yuav raug txo kom tsawg. Vim qhov no, qhov pheej hmoo ntawm lub qog ntshav qab zib yuav raug txo kom tsawg.

Nyob rau tib lub sijhawm, thaum suav qhov ntau npaum li cas ntawm cov tshuaj insulin, nws yuav tsim nyog coj mus rau hauv tus account cov piam thaj, uas lub cev yuav dhau los ua ib feem ntawm cov protein. Qhov no kwv yees li 36% ntawm cov protein ntshiab. Nqaij, ntses thiab nqaij qaib muaj txog 20% ​​cov protein. Nws hloov tawm hais tias kwv yees li 7.5% (20% * 0.36) ntawm qhov hnyav tag nrho ntawm cov khoom no yuav dhau los ua kua nplaum.

Thaum peb noj 200 g ntawm nqaij, peb tuaj yeem xav tias "thaum tawm" yuav yog 15 g ntawm piam thaj. Txhawm rau ua, sim ua tib lub laij rau lub qe koj tus kheej siv cov ntxhuav ntawm cov ntsiab lus hauv cov khoom noj hauv cov khoom. Pom tseeb, cov no tsuas yog kwv yees li ntawm cov nuj nqis, thiab txhua tus mob ntshav qab zib tau qhia txog lawv tus kheej rau nws tus kheej kom thiaj li xaiv tau qhov tseeb ntawm cov tshuaj insulin rau kev tswj ntshav qab zib kom zoo.

Lub cev hloov cov protein mus rau hauv cov kua nplaum ntev dhau ob peb teev. Koj tseem yuav tau txais cov khoom noj carbohydrates los ntawm cov zaub thiab txiv ntoo. Cov carbohydrates no tseem ua rau cov ntshav qab zib kom maj mam thiab ntseeg nkaws. Piv qhov no rau kev txiav txim ntawm "ceev" carbohydrates hauv qhob cij lossis cereal. Lawv ua rau dhia hauv ntshav qab zib hauv lub sijhawm tsis txawm, tab sis ob peb feeb!

Lub sijhawm ua ntawm kev ua ntawm ultrashort analogues ntawm insulin tsis thooj txhij nrog kev ua ntawm "qeeb" carbohydrates. Vim li no, Dr. Bernstein pom zoo kom siv cov tshuaj insulin “luv” neeg es tsis siv cov lej luv ua ntej noj mov. Thiab yog tias koj muaj tus mob ntshav qab zib hom 2 tuaj yeem tswj tau cov tshuaj insulin ntev los yog tseem tso tseg cov kev txhaj tshuaj - nws yuav zoo kawg nkaus.

Ultrashort insulin analogues tau tsim los ua kom "qhuav" qhov kev txiav txim ntawm cov carbohydrates ceev. Hmoov tsis zoo, qhov txheej txheem no ua haujlwm tsis zoo thiab yuav ua rau muaj kev phom sij hauv cov ntshav qab zib ntau ntau. Hauv tsab xov xwm “Insulin thiab Carbohydrates: Qhov Tseeb Koj Yuav Tsum Tau Paub,” peb tau piav qhia meej tias yog vim li cas qhov no tshwm sim, thiab nws yuav cuam tshuam li cas rau cov neeg mob.

Dr. Bernstein pom zoo hloov ntawm ultra-luv analogs rau luv luv tib neeg cov kua dej. Ultrashort insulin yuav tsum ceev cia rau qee yam xwm txheej ceev. Yog tias koj muaj kev dhia txawv txawv hauv cov piam thaj hauv ntshav, koj tuaj yeem tua nws sai sai nrog insulin ultra-luv. Nyob rau tib lub sijhawm, nco ntsoov tias nws yog qhov zoo dua los txo cov tshuaj ntawm cov tshuaj insulin dua li cov kev dhau thiab thiab vim li cas thiaj li yuav muaj ntshav qab zib tsawg.

Kuv puas yuav tsum tau noj ntxiv cov vitamins thiab minerals?

Yog lawm, peb xav nws. Nyeem ntxiv hauv kab lus “Cov vitamins mus rau ntshav qab zib tuaj yeem pab tau tiag tiag”.

Yuav ua li cas yog tias muaj cem quav

Cem quav yog qhov teeb meem # 2 nrog rau kev noj haus kom tsawg. Qhov teeb meem naj npawb 1 yog tus cwj pwm ntawm kev noj mov "mus rau hauv pov tseg". Yog hais tias lub phab ntsa ntawm lub plab tau ncab, tom qab ntawd cov tshuaj hormones ntawm incretin yog tsim, uas tswj tsis pub cov ntshav qab zib ntxiv. Nyeem ntxiv txog cov nyhuv ntawm tsev noj mov suav. Vim hais tias ntawm cov txiaj ntsig no, ntau tus neeg mob ntshav qab zib tsis muaj peev xwm txo qis qab zib kom zoo, txawm tias noj zaub mov kom raug.

Kev tswj quav tawv nws yooj yim dua li daws qhov teeb meem # 1. Tam sim no koj yuav kawm tau cov hauv kev zoo los ua qhov no. Dr. Bernstein sau tias kev tso quav ntau zaus tuaj yeem yog tus qauv 3 zaug hauv ib lub lis piam lossis 3 zaug hauv ib hnub, yog tias tsuas yog koj hnov ​​zoo thiab tsis xis nyob. Lwm tus kws tshaj lij txhawm rau qhov kev xav tias lub rooj zaum yuav tsum yog 1 zaug nyob rau ib hnub, thiab nyiam dua txawm tias 2 zaug hauv ib hnub. Qhov no yog qhov tsim nyog kom lub pov tseg tau tshem tawm sai ntawm lub cev thiab cov tshuaj lom tsis nkag rau hauv txoj hnyuv rov qab mus rau hauv cov ntshav.

Ua kom koj cov hnyuv ua haujlwm tau zoo, ua cov hauv qab no:

• haus 1.5-3 liv cov kua txhua hnub;
• noj haus fiber ntau;
• magnesium tsis muaj peev xwm yuav ua rau cem quav - sim noj tshuaj ntxiv ntawm magnesium;
• sim noj cov tshuaj vitamin C 1-3 grams nyob rau ib hnub;
• kev tawm dag zog yog qhov tsim nyog, tsawg kawg taug kev, thiab nws yog qhov zoo dua rau kev tawm dag zog nrog kev lom zem;
• Chav dej yuav tsum yooj yim thiab xis.

Cem quav yuav nres, tag nrho cov teeb meem no yuav tsum tau ua tib lub sijhawm. Peb yuav txheeb xyuas lawv kom ntxaws ntxiv. Feem coob ntawm cov neeg tsis haus dej txaus. Qhov no ua rau muaj ntau yam mob, nrog rau kev cem quav.

Rau cov laus ntshav qab zib, qhov no yog qhov teeb meem tshwj xeeb. Ntau ntawm lawv cuam tshuam los ntawm qhov chaw nqhis dej hauv lub hlwb, thiab vim li ntawd lawv tsis hnov ​​lub cev qhuav dej ntawm lub sijhawm. Qhov no feem ntau ua rau lub xeev hyperosmolar - ib qho kev mob nyhav heev ntawm ntshav qab zib, feem ntau ua rau neeg tuag taus.

Nyob rau hauv thaum sawv ntxov, sau rau 2 liv lub raj mis nrog dej. Thaum koj mus pw tsaug zog thaum yav tsaus ntuj, lub raj mis no yuav tsum raug haus dej haus cawv. Peb yuav tsum haus nws txhua yam, thaum tsis muaj nqi, tsis muaj kev zam los yog lees txais. Cov tshuaj ntsuab tshuaj ntsuab suav cov dej no. Tab sis cov kas fes tshem tawm cov dej ntau dua los ntawm lub cev thiab yog li ntawd tsis coj mus rau hauv tus lej ntawm cov kua dej txhua hnub. Tus nqi dej haus txhua hnub yog 30 ml ib 1 kg ntawm lub cev hnyav. Qhov no txhais tau tias cov neeg muaj lub cev loj yuav tsum tau haus dej ntau dua 2 litres ib hnub.

Qhov chaw ntawm fiber ntau ntawm cov zaub mov uas tsis muaj cov carbohydrate yog zaub los ntawm daim ntawv pom zoo. Ua ntej tshaj, ntau hom zaub pob. Cov zaub tuaj yeem noj tau cov nqaij nyoos, hau, ncu, ci lossis nqaij ci. Ua zaub mov kom qab thiab noj qab nyob zoo, sib xyaw zaub nrog rau cov tsiaj muaj roj.

Txaus siab rau kev sim ua noj nrog cov txuj lom sib txawv thiab cov txheej txheem ua noj sib txawv. Nco ntsoov tias kev noj zaub yog cov muaj txiaj ntsig zoo dua thaum nyoos dua li tom qab kho cua sov. Yog tias koj tsis nyiam zaub txhua zaum, lossis yog tias koj tsis muaj sijhawm los ua zaub mov rau lawv noj, tseem muaj cov kev xaiv rau kev qhia ua kom muaj fiber ntau hauv lub cev, thiab tam sim no koj yuav kawm txog lawv.

Lub tsev muag tshuaj muag cov noob flax. Lawv tuaj yeem ua hauv av nrog kas fes grinder, thiab tom qab ntawd nphoo cov tais diav nrog cov hmoov no. Kuj tseem muaj txiaj ntsig zoo ntawm kev noj haus fiber ntau - tsob ntoo "dev mub cog" (psyllium husk). Cov tshuaj ntxiv nrog nws tuaj yeem txiav txim los ntawm Asmeskas cov khw hauv online. Thiab koj tseem tuaj yeem sim pectin. Nws tshwm sim kua, beetroot lossis los ntawm lwm yam nroj tsuag. Nws yog muag hauv cov khw muag khoom hauv cov tub ceev xwm kev noj haus ntshav qab zib.

Feem ntau, nws tsis tuaj yeem ua kom tsis quav tawv yog tias tsis muaj peev xwm tshem tawm magnesium hauv lub cev. Magnesium yog cov pob zeb hauv av zoo. Nws raug paub tsawg dua calcium, txawm hais tias nws cov txiaj ntsig zoo dua. Magnesium tau txais txiaj ntsig zoo rau lub siab, siab nqig, thiab txo PMS cov tsos mob hauv cov poj niam.

Yog tias, dhau li ntawm cem quav, koj kuj tseem mob caj dab, qhov no yog ib qho qhia meej ntawm cov deficiency magnesium. Magnesium kuj txo qis cov ntshav siab thiab - mloog! - Ua rau cov nqaij mos rhiab ua rau cov kua dej ntau ntxiv. Kom paub meej txog yuav ua li cas noj cov tshuaj magnesium, saib kab lus "Dab tsi Cov vitamins hauv Ntshav Qab Zib Yog Cov txiaj ntsig tiag tiag".

Sim noj cov vitamin C 1-3 grams tauj ib hnub. Qhov no kuj feem ntau pab txhawm rau txhim kho txoj haujlwm hnyuv. Magnesium tseem ceeb dua cov vitamin C, yog li pib nrog nws.
Qhov kawg tab sis tsis muaj qhov tsis yooj yim rau qhov cem quav yog tso zis tso quav yog tias nws tsis zoo ua siab tuaj xyuas. Saib xyuas kom daws qhov teebmeem no.

Yuav ua li cas txaus siab rau kev noj haus thiab zam ua kom tawg

Ntawm hom 2 mob ntshav qab zib, kev nce siab hauv cov ntshav qab zib feem ntau ua rau kev tswj tsis tau cov khoom noj carbohydrate hauv cov neeg mob. Txog kev noj zaub mov kom tsawg carbohydrate, koj yuav tsum tau sawv ntawm lub rooj noj mov kom puv thiab txaus siab, tab sis nws yog ib qho tseem ceeb kom tsis txhob noj ntau dhau.

Thawj ob peb hnub tuaj yeem tsis yooj yim, koj yuav tsum ua siab ntev. Tom qab ntawd cov ntshav qab zib cov ntshav yuav nyob siab. Qhov mob siab rau kev ua kom yuag tshaj yuav tsum dhau, thiab koj yuav muaj qab los noj mov.

Tom qab cov zaub mov uas tsis muaj carbohydrate tsawg kom tswj tau cov ntshav qab zib, noj cov ntses qab ntsev tsawg kawg 2-3 zaug hauv ib as thiv.

Txhawm rau tiv thaiv qhov tsis yooj yim ntawm kev xav txog cov carbohydrates, cov neeg rog nrog lub cev metabolic syndrome thiab hom 2 mob ntshav qab zib tuaj yeem ua qee qhov ntxiv. Nyeem ib tsab xov xwm txog kev kho mob ntawm cov roj carbohydrate kom paub ntau ntxiv.

Yog tias koj muaj tus cwj pwm noj los ntawm kev ua kom pov tseg, koj yuav tsum muaj feem nrog nws. Txwv tsis pub, nws yuav tsis tuaj yeem txo cov ntshav qab zib kom ib txwm nyob. Txog ntawm kev noj zaub mov kom tsawg nrog koj lub cev, koj tuaj yeem noj cov zaub mov muaj protein ntau ua kom koj lub siab zoo thiab txaus siab. Tab sis tsis ntau dhau thiaj li kom tsis txhob rub lub phab ntsa ntawm lub plab.

Kev noj ntau dhau ua rau cov ntshav qab zib, tsis hais koj noj dab tsi. Hmoov tsis zoo, qhov no yog teeb meem loj rau ntau tus neeg mob ntshav qab zib hom 2. Yuav kom daws tau qhov teeb meem no, koj yuav tsum nrhiav lwm yam kev lom zem uas yuav hloov koj nrog cov khoom noj nplua mias. Haus dej thiab luam yeeb tsis tsim nyog. Qhov no yog qhov teeb meem loj uas mus dhau lub ntsiab lus ntawm peb lub xaib. Sim kawm kom paub tus kheej-hypnosis.

Coob tus neeg uas hloov mus rau qhov kev noj haus kom tsis rog tsawg yuav pib koom ua noj. Yog tias koj siv sijhawm, nws yog ib qho yooj yim kawm paub ua noj cov tais diav muaj qab hau muaj lub khw noj mov zoo tshaj los ntawm cov zaub mov raug cai. Koj cov phooj ywg thiab tsev neeg yuav zoo siab heev. Yog lawm, tshwj tsis yog lawv ntseeg hais tias yog neeg tsis noj nqaij.

Txo cov ntshav qab zib hauv ntshav qab zib - nws muaj tiag

Yog li, koj nyeem yuav ua li cas txo cov ntshav qab zib hauv ntshav qab zib kom muaj cov zaub mov tsis muaj ntsev ntau. Txij li xyoo 1970, tsheej lab ntawm cov neeg tau siv qhov kev noj haus no los kho cov rog thiab thaum ntxov ntawm tus mob ntshav qab zib hom 2 thaum ntxov. American tus kws kho mob Richard Bernstein sim rau nws cov neeg mob, thiab tom qab los ntawm 1980s nws tau pib dav txhawb txoj kev txwv ntawm carbohydrates nyob rau hauv kev noj haus thiab hom 1 ntshav qab zib.

Peb xav tias koj yuav sim cov khoom noj uas tsis muaj rog ntau ua ntej txog 2 asthiv. Koj tuaj yeem kawm ua yooj yim kawm tau li cas los ua noj qab haus huv, muaj siab thiab muaj zaub mov zoo noj nplua nuj muaj protein thiab roj. Nco ntsoov tias koj lub ntsuas dej ntsuas tau yog. Ntsuas cov ntshav qab zib kom tsis txhob hnov ​​mob ntau zaus nyob rau ib hnub - thiab tsis ntev koj yuav paub ntau npaum li cas txiaj ntsig rau txoj kev noj zaub mov tshiab ua rau koj.

Ntawm no peb yuav tsum rov qab qhia dua hauv qab no. Cov tshuaj kho mob ntseeg tau hais tias cov ntshav qab zib kom tau txais txiaj ntsig zoo yog tias qib glycated hemoglobin tau nqis mus rau tsawg kawg 6.5%. Hauv kev noj qab haus huv, yauv neeg uas tsis muaj ntshav qab zib thiab rog rog, daim duab no yog 4.2-4.6%. Nws hloov tawm tias txawm hais tias cov ntshav qab zib kom dhau tus cwj pwm los ntawm 1.5 zaug, tus kws kho mob endocrinologist yuav hais tias txhua yam zoo rau koj.

Thaum koj noj cov khoom noj tsawg tsawg, koj tuaj yeem tswj cov ntshav qab zib kom nyob rau tib theem uas cov neeg noj qab haus huv tsis muaj teeb meem carbohydrate metabolism. Glycated hemoglobin dhau sijhawm, koj yuav nyob rau thaj tsam ntawm 4.5-5.6%. Qhov no yuav luag 100% lees tias koj yuav tsis muaj teeb meem mob ntshav qab zib thiab txawm “muaj hnub nyoog” ntsig txog kab mob plawv. Nyeem "Nws puas muaj tiag rau cov ntshav qab zib kom nyob tag nrho 80-90 xyoo?"

Khoom noj muaj protein ntau rau cov zaub mov tsis muaj roj ntau ntau yog cov kim. Kuj, txoj kev noj mov no yuav coj koj cov teeb meem ntau, tshwj xeeb tshaj yog thaum mus xyuas thiab ncig. Tab sis hnub no nws yog txoj kev ntseeg tau txo cov ntshav qab zib kom nyob li qub thiab tiv thaiv cov mob ntshav qab zib. Yog tias koj ua tib zoo ua raws kev noj haus thiab tawm dag zog me ntsis, koj tuaj yeem muaj kev noj qab haus huv zoo dua li koj cov phooj ywg.