Txhua tus neeg mob uas muaj mob ntshav qab zib paub tias lawv raug pom zoo kom noj zaub mov kom tsawg rau cov muaj ntshav qab zib hom 2 lossis thawj zaug, suav nrog cov npe uas pom zoo cov khoom uas pom zoo rau kev siv los ntawm cov neeg mob uas kuaj pom no.
Ib tug kab mob zoo li mob ntshav qab zib tuaj yeem tshwm sim tsis hais hnub nyoog li cas. Nws tshwm sim hauv cov neeg mob hluas thiab cov laus. Yog tias peb tab tom tham txog cov neeg mob me, ces cov zaub mov tshwj xeeb raug xaiv rau lawv, thiab rau cov neeg mob laus cov npe ntawm cov khoom muaj cai tuaj yeem hloov sib txawv.
Cov neeg laus tuaj yeem tswj hwm lawv cov zaub mov noj, thaum tseem tab tom noj zaub mov ntawm cov menyuam uas muaj ntshav qab zib yuav raug tswj xyuas los ntawm niam txiv.
Nws yog qhov tseem ceeb tshaj plaws tias kev noj zaub mov kom tsawg rau cov neeg mob ntshav qab zib yog ua ke nrog kev kho mob tshuaj. Yog li, nws tsis tuaj yeem xav tias kev ua raws li kev noj haus uas tsis muaj kev cuam tshuam ntau ntxiv ntawm cov tshuaj tshwj xeeb yuav pab kov yeej tus kab mob.
Kev noj haus muaj zaub mov kom tsawg rau hom 1 lossis ntshav qab zib hom 2 yog los ntawm koj tus kws kho mob. Nws tsis tsim nyog nws xaiv cov zaub mov koj tus kheej, nws yog qhov zoo dua rau qhov teeb meem no xa mus rau tus kws kho mob uas paub dhau los.
Ntxiv rau kev noj tshuaj thiab kev noj haus, koj yuav tsum tau ua kom ib ce txaus. Kev siv lub cev zoo nrog kev kuaj mob no tsis tseem ceeb tshaj kev noj tshuaj los yog noj zaub mov zoo.
Cov txiaj ntsig ntawm cov khoom noj zoo li cas?
Ua ntej koj yuav tham txog xyov zoo li cas cov khoom noj muaj roj noj kom tsawg nrog hom ntshav qab zib hom 2, nws yuav tsum muaj txoj cai kom meej tias muaj ntau yam laj thawj tseem ceeb rau kev txhim kho mob.
Cov laj thawj zoo li no yuav nyob nrog qhov tsis zoo, kev mob ntxiv rau caj ces, kev noj haus tsis txaus.
Txhua qhov khoom los ntawm cov npe saum toj no tuaj yeem ua rau kev loj hlob ntawm ntshav qab zib. Txhawm rau zam dhau tus kab mob no, nws yog qhov tseem ceeb uas yuav tsum tau kuaj mob raws sij hawm los ntawm cov kws tshaj lij uas tsim nyog thiab ua raws txhua qhov nws pom zoo.
Ib qho ntawm cov lus pom no yog zaub mov muaj zaub mov noj tsawg rau cov ntshav qab zib hom 2, tus kws kho mob ua zaub mov noj rau ib lim piam nrog cov khoom noj zoo li no thawj zaug, thiab tus neeg mob yuav tsum ua raws li cov lus qhia no nruj me ntsis.
Muaj ntau kis uas kev noj zaub mov nruj tau pab tus neeg mob kom txo cov ntshav qab zib thiab ua kom lub cev qhov kev nkag siab zoo ntawm insulin. Yog tias koj kawm kev tshuaj xyuas ntawm ntau tus neeg mob, nws pom tseeb tias kev noj zaub mov kom tsis muaj qab hau rau cov ntshav qab zib yog txoj kev kho kom ncaj uas muaj cov kev cuam tshuam rau lub cev.
Lub ntsiab lus tseem ceeb ntawm cov kev xaiv zaub mov zoo no yog hais tias tus neeg mob tau pom zoo kom txo qis cov zaub mov uas muaj cov khoom noj carbohydrates ntau.
Feem ntau, cov khoom noj uas tsis muaj calorie ntau rau cov ntshav qab zib hom 2 cuam tshuam rau kev tsis lees txais cov khoom lag luam zoo li no:
- cov khoom bakery;
- Cov nplej zom
- cereals;
- qab zib txiv ntoo.
Cov kws kho mob pom zoo kom haus dej ntau thiab ntxiv qee yam tshuaj vitamin rau koj noj.
Tus neeg mob zaub mov noj yuav tsum muaj cov khoom noj kom ntau nyob hauv nws cov muaj pes tsawg leeg:
- Tshuaj calcium
- Hlau nplaum
- Qab Zib
Cov khoom lag luam uas muaj cov carbohydrates qeeb, ntawm qhov tsis sib xws, yuav tsum tau ntxiv rau hauv koj cov khoom noj. Tom qab lawv siv, qab zib nce maj mam, feem, tom qab ntawd me me ntawm cov tshuaj insulin, uas yog tam sim no nyob rau hauv lub cev ntawm cov ntshav qab zib, kov nrog nws cov haujlwm. Nws yuav tsum nco ntsoov tias kev noj zaub mov tsis muaj carbohydrate cuam tshuam nrog kev tsis ua tiav cov zaub mov qab zib, suav nrog cov txiv hmab txiv ntoo thiab haus uas muaj cov piam thaj.
Rau kev kho mob ntshav qab zib hom 2, yuav tsum noj cov zaub mov carbohydrate. Cov ntaub ntawv no tsis yog pov thawj tshawb pom.
Ntau tus kws kho mob tau lees ua ke tias muaj ntau cov carbohydrates hauv lub cev ua rau cov ntshav qab zib ntau dua, thiab rau tus mob ntshav qab zib nws yog qhov txaus ntshai heev.
Qhov muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib hom 2?
Nws kuj tseem yuav tsum tau sau tseg tias kev noj zaub mov nrog cov glycemic index tsis tseem ceeb yog tsis muaj txiaj ntsig tsis yog rau cov neeg mob kuaj ntshav qab zib mellitus, tab sis kuj tseem siv rau cov neeg rog dhau los. Kom ua hauj lwm pab kom yuag, cov kws kho mob pom zoo kom noj cov khoom noj uas muaj cov carbohydrates me me heev. Muaj cov ntawv qhia rau cov zaub mov tsis muaj carb uas ua rau koj ua zaub mov noj qab nyob zoo thiab ua kom qab tib lub sijhawm.
Yog tias kev noj haus yog siv rau qhov poob phaus, ces cov ntawv qhia zaub mov txo qhov muaj txiaj ntsig kom tsawg, thaum cov protein tsis txo.
Hais txog yuav ua li cas xaiv cov khoom noj kom zoo rau cov ntshav qab zib hom 2, nws yog ib qho tseem ceeb kom nco ntsoov tias lawv cov khoom noj yuav tsum muaj cov khoom uas muab lub cev kom ua tiav cov khoom noj muaj txiaj ntsig zoo. Ib qho nruj heev rau cov zaub mov tsis muaj calorie ntau rau cov ntshav qab zib hom 2 tuaj yeem ua rau cov ntshav qab zib, ua rau cov neeg mob lub cev muaj kev noj qab haus huv ntau dua. Txhawm rau tiv thaiv qhov no kom tsis txhob tshwm sim, cov kws kho mob tab tom txhim kho cov zaub mov tshwj xeeb uas koom nrog kev noj zaub mov tsim nyog. Qhov no tso cai rau tus neeg tsis xav tias tshaib plab thiab ua tus coj nws lub neej yam li ib txwm muaj.
Kev noj haus rau hom ntshav qab zib hom 2 txawv me ntsis ntawm cov khoom noj uas tau pom zoo rau mob ntshav qab zib hom 1. Hauv thawj kis, peb tab tom tham txog kev noj haus Kremlin li ib txwm muaj rau ntau tus. Ntawd yog, carbohydrates raug cais tawm hauv cov ntawv qhia zaub mov kom ntau li ntau tau, tab sis cov protein nyob hauv tib tus nqi.
Nws yog ib qho tseem ceeb kom nkag siab tias cov khoom noj uas muaj carbohydrates yog suav tias yog cov nyuaj thiab qhov twg yog qhov yooj yim.
Qhov kawg suav nrog qab zib, uas nkag mus rau hauv tib neeg lub cev thiab nrawm nrawm los ntawm lumen ntawm lub plab zom rau hauv cov ntshav. Raws li qhov tshwm sim, ib tus neeg xav tias muaj kev nce siab ntawm lub zog, tab sis cov txheej txheem no tau siv sijhawm luv. Cov carbohydrates nyuaj yog nqus tau ntev npaum li cas, feem, qab zib kuj tseem ua ntev dua. Raws li kev noj kev haus ntawm cov khoom noj uas muaj carbohydrates, ib tus neeg hnov lub zog ntawm lub zog thiab satiety ntev npaum li cas.
Txhua tus neeg uas xav sim txoj kev kho no tuaj yeem xaiv cov khoom noj rau lawv tus kheej, tab sis nws zoo dua los siv cov kev pabcuam ntawm cov kws tshaj lij. Ntxiv rau ntshav qab zib, tus neeg mob tej zaum yuav muaj lwm yam kab mob. Nws yog coj mus rau hauv qhov tshwm sim ntawm kev kuaj mob nyuaj uas koj xav tau pib xaiv cov ntawv qhia zaub mov thiab tsuas yog paub txog daim duab muaj tseeb koj tuaj yeem zam qee cov khoom noj los ntawm cov khoom noj, thiab ntxiv rau lwm tus, ntawm qhov tsis sib xws.
Cov kws tshaj lij pom zoo li cas?
Muaj cov zaub mov tshwj xeeb ntawm kev noj zaub mov kom tsawg-carb, uas cov kws tshaj lij pom zoo.
Kev noj zaub mov kom tsis tshua muaj carb yog tias cov carbohydrates ceev tau tshem tawm ntawm kev noj haus.
Cov carbohydrates ceev muaj xws li qabzib, sucrose, fructose thiab qee yam.
Cov khoom uas muaj nyob rau hauv lawv muaj pes tsawg leeg carbohydrates nyob rau hauv loj yog:
- jam;
- zib ntab;
- Cov nplej zom
- bakery khoom:
- Kev sib cav sib ceg
- dib pag;
- txiv hmab;
- txiv hmab txiv ntoo qhuav;
- tsawb
- figs.
Cov ntsiab lus ntawm kev noj zaub mov kom tsawg rau cov neeg mob ntshav qab zib yog tias cov zaub mov muaj cov carbohydrates qeeb yog muaj nyob hauv cov zaub mov noj.
Cov khoom lag luam muaj raws li nram no:
- Tshuaj ntsuab thiab zaub.
- Lub lauj kaub.
- Khoom noj siv mis.
- Cereals thiab legumes.
Qhov tshwj xeeb ntawm kev noj zaub mov kom tsawg rau cov ntshav qab zib hom 2 yog tias ib tus neeg noj txaus cov vitamins thiab zaub mov. Feem ntau ntawm lawv pom nyob hauv ntau cov txiv hmab txiv ntoo. Yog li, rau cov ntshav qab zib uas muaj cov zaub mov noj kom tsawg, nws pom zoo kom muaj cov txiv ntoo xws li:
- unsweetened ntau yam ntawm txiv apples;
- txiv duaj;
- apricots
- txiv kab ntxwv qaub;
- txiv kab ntxwv
- plums
- Cherry
Lawv yog cov muaj txiaj ntsig zoo, tab sis tsis muaj suab thaj los yog nws cov ntsiab lus yog qhov tsawg.
Ob qho tib si rau kev poob phaus thiab rau cov neeg mob uas kuaj pom tus mob ntshav qab zib hom 2, cov nqaij ntshiv yog qhov zoo heev. Cov khoom noj cog ntoo yuav tsum tsis txhob muaj ntau tshaj ib hnub ib hnub ntawm 300 grams. Nws yog qhov zoo dua los xaiv cov qhob cij los ntawm whole grains, thiab kev cai niaj hnub ntawm cov khoom lag luam hmoov yuav tsum tsis pub ntau tshaj 120 grams.
Qhov tseem ceeb ntawm kev noj haus rau cov ntshav qab zib hom 2 yog tias tus neeg mob yuav tsum haus ntau yam uas muaj cov vitamins B, E thiab kev noj haus fiber ntau li ntau tau. Qhov kawg tivthaiv pab tswj cov roj khov thiab ntshav qabzib hauv cov ntshav.
Lub ntsiab lus ntawm kev noj zaub mov kom tsawg carb rau ib lub lim tiam yog kom txo cov khoom noj carbohydrates thaum tswj kev noj cov protein. Peb yuav tsum tsis txhob hnov qab tias rau tus neeg mob kuaj ntshav qab zib, protein yog cov khoom tseem ceeb, tab sis nws cov ntsiab lus yuav tsum tsis pub ntau tshaj ib hnub ib txwm ntawm 500 grams.
Tag nrho cov npe ntawm cov khoom lag luam tuaj yeem hloov kho nyob ntawm tus kheej qhov ntsuas ntawm tus neeg mob tshwj xeeb.
Cov lus ntawm cov zaub mov pom zoo yuav tsum muab tso ua ke los ntawm cov kws kho mob paub dhau los.
Vim li cas nws tseem ceeb kom ua raws li cov cai?
Nws yooj yim dua los tiv thaiv tus mob dua li kho nws tom qab. Tshwj xeeb tshaj yog thaum nws los txog rau cov ntshav qab zib. Qhov mob no mob yog pom los ntawm qhov tseeb tias nws yuav luag tsis tuaj yeem ua kom tshem tawm. Yog tias ib qho kev ua txhaum ntawm cov txheej txheem kev xav txog ntshav qab zib tau pib hauv lub cev, tom qab ntawd nws nyuaj heev rau kev ua haujlwm li no.
Txhawm rau tiv thaiv kev tsis zoo, koj yuav tsum xub ua lub neej noj qab haus huv thiab ua raws li cov lus pom zoo hais txog koj kev noj zaub mov kom huv.
Txoj cai no tseem ceeb heev rau cov neeg mob ntshav qab zib. Yog tias qhov mob tau kuaj mob ua ntej, tom qab ntawd koj yuav tsum xav txog koj kev noj qab haus huv thiab pib ua lub neej kom raug. Cov cwj pwm tsis zoo yuav tsum muab pov tseg tam sim ntawd. Koj yuav tsum pib ua si kis las, kev tawm dag zog yuav tsum tsis txhob dhau debilais, koj yuav tsum nco ntsoov tias lub cev muaj ntshav qab zib tsis tau txais lub zog txaus thiab xav tau kev pabcuam kom tsis tu ncua.
Yuav tsum ua raws li cov khoom noj nruj tshaj plaws. Hauv qhov no, nws tsis tau txhais hais tias kev noj zaub mov yuav nruj heev nyob rau hauv cov nqe lus ntawm kev txwv rau tus nqi ntawm cov zaub mov noj. Ntawm no peb tab tom tham txog qhov tseeb tias tus neeg mob yuav tsum tsuas yog siv cov khoom uas tau tso cai nkaus xwb thiab tsis suav tag nrho cov uas muaj pov thawj tsis txaus ntseeg los ntawm kws kho mob. Nws yog txwv tsis pub noj cov zaub mov nrog lub siab glycemic index.
Txhawm rau kom paub meej qhov khoom koj tuaj yeem nqa los npaj koj cov zaub mov nyiam, koj yuav tsum xub tham nrog koj tus kws kho mob. Muaj ib lub rooj noj haus tshwj xeeb hauv cov ntshav qab zib uas muaj cov npe tshuaj uas tso cai rau cov neeg mob ntshav qab zib. Nws tuaj yeem tau los ntawm koj tus kws kho mob lossis pom nyob rau hauv Is Taws Nem, qhov kev xaiv thawj yog xav tau. Tus kws kho mob yuav qhia koj hauv kev nthuav dav ntau npaum li cas ib qho kev xav tau rau kev siv txhua lub lim tiam.
Thaum nws hais txog cov neeg mob uas siv cov khoom noj kom yuag dua, nws yog qhov tseem ceeb kom nco ntsoov tias rau cov neeg muaj suab thaj tsis txaus, qee yam zaub mov tau pom zoo, tab sis lwm tus neeg uas muaj mob ntshav qab zib lossis insulin tsis kam yog lwm tus.
Yog tias peb tab tom tham txog cov neeg mob uas muaj hom mob ntshav qab zib thib ob, tuaj yeem noj qe qaib hauv ib daim ntawv twg, tab sis tsis ntau tshaj ob daim nyob rau ib hnub. Nws yog qhov zoo dua los xaiv cov nqaij dawb, vim tias nws muaj qhov tsawg kawg nkaus ntawm cov roj cholesterol thiab rog. Nov yog qaib cov txwv, luav lossis nqaij qaib nqaij.
Hloov los ntawm cov qab zib lossis cov zaub mov qab zib, koj yuav tsum siv cov khoom noj qab zib tshwj xeeb uas muaj cov khoom xyaw qab zib.
Dab tsi yog qhov tseem ceeb kom paub txog ntshav qab zib nrog thawj hom mob?
Rau cov neeg mob uas muaj thawj hom mob, xaiv cov zaub mov sib txawv.
Cov tais diav no yuav muaj cov khoom noj (carbohydrates), thiab muaj ntau heev ntawm lawv.
Proteins thiab cov rog kom tsawg dua qub - qhov ntau yog 25 feem pua ntawm cov zaub mov noj ib hnub.
Feem ntau, cov npe khoom uas tso cai muaj xws li:
- lauj kaub;
- ib feem ntawm cov qos yaj ywm;
- Cov nplej zom
- stewed lossis ci ntses;
- ib daim qaib.
Qee zaum cov ntawv qhia zaub mov suav nrog ntxiv cov vitamins thiab minerals ntxiv.
Nws tseem yuav tsum tau sau tseg tias nrog hom 1 mob ntshav qab zib mellitus, nws yog ib qho tseem ceeb heev los ua ke nrog kev noj zaub mov nrog kev txhaj tshuaj insulin kom raug.
Koj yuav tsum ua raws li cov cai no:
- Thaum nruab hnub, zaub mov yuav tsum ua nyob rau hauv me me ntawm plaub mus rau yim zaug. Nyob rau tib lub sijhawm, cov ncuav tau muab faib rau tag nrho ib hnub nkaus. Feem ntau cov carbohydrates yog nqus rau pluas tshais thiab pluas su. Qhov ntau zaus noj mov yog nyob ntawm theem ntawm tus kabmob thiab koob tshuaj insulin txhaj rau hauv tus neeg mob, thiab ntawm cov hom tshuaj.
- Yog hais tias tus neeg mob nce lub cev kev ua si, tom qab ntawd nws xav tau nce cov koob tshuaj carbohydrates noj. Qhov no yog qhov tseem ceeb heev thiab nws yog txwv tsis pub kom tsis nco qab txog txoj cai no.
- Tus mob ntshav qab zib raug txwv tsis pub noj mov, thiab nws kuj yog ib qho tsis xav kom noj ntau dhau.
- Rau ib pluag mov ib tus neeg yuav tsum tsis txhob haus ntau tshaj 600 calories. Yog tias koj xav kom poob phaus, ces cov calories no yuav raug txo kom tsawg. Rau ib hnub, qhov kev cai yuav tsum tsis pub tshaj 3100 calories.
- Nws yog qhov tsis tsim nyog los noj zaub mov haus, kib lossis ntsim dhau zaub mov.
- Cawv yog txwv tsis pub haus los ntawm ib qho kev noj tshuaj dabtsi.
- Cov tais diav tau zoo tshaj plaws.
- Nws yog qhov zoo dua rau noj stewed ntses lossis nqaij.
Ua raws li tag nrho cov cai no yuav pab txhawb kev noj qab haus huv thiab txo qis kev pheej hmoo ntawm kev noj qab haus huv tsis zoo. Zoo thiab, ntawm chav kawm, nws yog ib qho zoo kom poob ceeb thawj, uas kuj tseem ceeb rau cov neeg mob uas muaj ntshav qab zib hom 2, thiab qee zaum ua ntej. Yog li, ntxiv rau kev noj tshuaj, nws kuj tseem ceeb kom ua raws lwm cov cai.
Tsawg-carb cov zaub mov noj tau piav nyob rau hauv cov yeeb yaj kiab hauv tsab xov xwm no.
