Cov lus nug ntawm seb nws puas tuaj yeem noj cov qos yaj ywm nrog hom 2 mob ntshav qab zib mellitus feem ntau tshwm sim thaum lub sijhawm sab laj nrog tus kws kho mob endocrinologist thiab tus kws qhia zaub mov noj, vim tias cov neeg mob tau yuam kom ceev faj thaum xaiv cov khoom noj. Ua raws kev noj haus kom raug, nws muaj peev xwm ua kom qeeb qeeb hauv chav kawm los sis nres qhov tshwm sim ntawm cov kab mob sib txuas.
Xaiv cov khoom noj rau nws tus kheej, tus kws kho mob ntshav qab zib yuav tsum vam khom dab tsi ntawm cov zaub mov thiab cov vitamins nyob hauv. Koj kuj yuav tsum tau them sai sai rau qhov ua tshwm sim ntawm cov zaub mov ntawm cov ntshav qab zib.
Cov kev sib cav hais txog qhov ua tau ntawm kev noj cov qos yaj ywm hauv hom 2 mob ntshav qab zib thiab ntshav qab zib hom 1 tshwm sim vim yog cov teebmeem tshwj xeeb ntawm cov carbohydrates rau tib neeg lub cev. Nws yog ib qho tseem ceeb kom nco ntsoov tias cov carbohydrates yuav ua tau yooj yim thiab ua.
Yooj yim carbohydrates:
- muaj peev xwm nqus tau sai;
- yuav luag tam sim hloov pauv glycemia, nce qab zib.
Cov carbohydrates nyuaj, tseem hu ua polysaccharides, yog nqus tau qeeb dua, qee qhov tsis txuam nrog lub cev txhua. Xws li carbohydrates kuj muaj nyob hauv cov qos yaj ywm.
Muaj pes tsawg lub khob cij muaj nyob hauv cov khoom? 100 g ntawm cov zaub nyoos muaj 2 lub khob cij, 65 g ntawm qos yaj ywm siav 1 XE, tsis hais yuav ua li cas qos yaj ywm siav.
Yuav ua li cas noj qos yaj ywm
Hais txog seb puas los yog tsis haus cov qos yaj ywm rau ntshav qab zib, cov kws kho mob tsis pom zoo. Txawm li cas los xij, yog tias cov zaub raug tso cai rau kev noj, ces nyob rau hauv ib qho kev txwv tsawg.
Nws yuav tsum raug coj mus rau hauv tus account tias nws yog qhov tseem ceeb tsis tsuas yog ua kom tau cov qos yaj ywm noj, tab sis kuj yog hom ntawm nws kev npaj. Qos yaj ywm tshwj xeeb tshaj yog noj nrog hom 2 mob ntshav qab zib nrog rog rog, vim tias glycemic qhov ntsuas ntawm zaub mov rau pawg neeg mob no yuav tsum muaj tsawg.
Cov tshuaj soaking yuav pab txo qis cov hmoov txhuv nplej siab thiab cov zaub mov hauv cov qos yaj ywm; cov txheej txheem no tseem pab txhim kho kev zom zaub mov. Txo cov hmoov txhuv nplej siab:
- ntxuav cov zaub, tev nws;
- ntxuav, ntim nrog dej txias rau ob peb teev (tob, soak txhua hmo).
Tom qab lub sijhawm no, cov hmoov txhuv nplej siab hloov rau hauv qab ntawm cov thawv qos. Cov qos yaj ywm tsau yuav tsum tau siav tam sim ntawd, nws tsis tuaj yeem khaws cia. Yog tias koj tsau cov qos yaj ywm, koj tuaj yeem txhim kho kev zom zaub mov, pab lub plab tsis tsim cov tshuaj uas ua rau cov ntshav qab zib ntau ntxiv.
Yuav ua li cas ua noj qos yaj ywm rau cov neeg mob ntshav qab zib? Nrog ntshav qab zib, koj tuaj yeem noj qos yaj ywm hauv lawv cov tawv nqaij, ua noj nws nrog tev. Kev siv txig theem qos yaj ywm siav hauv tsev thiab nrog rau qhov ntxiv ntawm cov roj zaub ntuj kuj raug tso cai. Lub glycemic load ntawm lub zaub mov yog siab, yog li koj tuaj yeem noj chips tsuas yog qee zaum.
Nrog kom muaj cov piam thaj ntau ntxiv hauv cov ntshav, nws raug tso cai rau noj cov nqaij ci, cov zaub mov tuaj yeem ua ci hauv qhov cub qeeb qeeb lossis hauv qhov cub. Ci qos yaj ywm hauv ntshav qab zib tsis pom zoo ua zaub mov ywj siab, nws yog qhov zoo dua los ntxiv cov zaub npaj zaub ntsuab tshiab rau nws kom nws muaj cov tshuaj ntsuab ntawm ob lossis peb hom.
Ib qhov ua tau rau me me ntawm qos yaj ywm muaj txog 145 calories, uas ib txwm raug suav nrog thaum tsim zaub mov rau cov neeg mob hyperglycemia thiab rog dhau. Xws li cov tais diav tau suav nrog hauv kev noj zaub mov ntawm cov neeg mob los tiv thaiv kev txhim kho ntawm cov kab mob ntawm cov hlab plawv. Lub glycemic Performance index yog tau.
Nws yog qhov zoo heev rau kev siv cov tub ntxhais hluas ua noj qos yaj ywm, ib qho:
- muaj txog 115 calories;
- glycemic Performance index - 70 ntsiab lus.
Cov zaub mov no cuam tshuam txog qib ntawm cov ntshav qab zib kom zoo li ib feem ntawm cov kua txiv tsis muaj piam thaj, ua ncuav.
Nws yog ib qho tsim nyog yuav tsum tso pov tseg cov qos yaj ywm hauv siab; lawv tsis tau noj txawm tias nyob hauv cov khoom me me. Nws yog qhov tshwj xeeb tshaj yog noj cov nplais qos yaj ywm nrog qhov sib ntxiv ntawm butter thiab lwm yam tsiaj rog, kev sib xyaw glycemic ntawm cov zaub mov nce mus txog qib siab.
Yuav ua li cas xaiv qhov yog
Thaum xaiv cov qos yaj ywm, thawj qhov koj yuav tsum tau them sai sai rau yog tias lub kaus yuav tsum hluas, nruab nrab hauv qhov loj me. Txawm hais tias qos tau tsis txaus nyiam nyob rau hauv tsos, nws tseem muaj ntau yam tseem ceeb siv tshuaj. Cov no suav nrog bioflavonoids, uas muaj cov ntsiab lus hais dav dav, thiab cov vitamins ntawm pawg B, C, PP,
Tsis tas li ntawd, hauv cov qos yaj ywm hluas muaj qhov ntau txaus ntawm cov zaub mov tseem ceeb rau lub cev: zinc, hlau, calcium, calcium. Feem ntau nyob rau hauv txee ntawm khw koj yuav pom tshiab ntau yam ntawm qos yaj ywm, lawv txawv nyob rau hauv txawv xim rau peb (los ntawm dub mus rau xiav thiab liab). Nws yog qhov tseem ceeb tshaj tias cov xim tawv nruj ntau dua, cov khoom noj khoom haus ntau dua thiab cov tshuaj tiv thaiv kab mob rau hauv lawv, thiab glycemic load txo qis.
Nws tsis pom zoo kom yuav cov qos yaj ywm nrog lub tev pov tseg ntawm cov xim ntsuab, vim tias qhov no qhia qhov tsis zoo cia ntawm cov zaub, muaj ntau ntawm cov alkaloids uas tsim kev puas tsuaj rau kev noj qab haus huv ntawm cov ntshav qab zib.
Feem ntau, qos yaj ywm thiab hom 2 mob ntshav qab zib yog cov ntsiab lus sib txuam, qhov xwm txheej tseem ceeb yog tsis txhob hnov qab txog lub tswvyim zoo li no:
- cov ntsiab lus calorie;
- glycemic Performance index ntawm ib lub tais;
- txoj hauv kev ua noj zaub.
Ib qho me me ntawm ci qos yaj ywm yuav tsis cuam tshuam tshwj xeeb rau cov ntshav qab zib.
Thaum tus neeg mob uas muaj mob ntshav qab zib hom 1 lossis hom 2 ua raws li qee txoj cai kev noj zaub mov, nws tuaj yeem ua lub neej puv npo.
Kev tsim cov khoom noj muaj txiaj ntsig yuav yog qhov tseem ceeb ntawm kev noj qab haus huv zoo thiab lub neej ntev.
Cov zais ua noj ua haus, noj mov
Ci qos yaj ywm, yog hais tias ua noj hauv lub microwave, tig tawm los ua mov thiab tsis qab. Vim li no, cov kws ua zaub ua mov qhia kom ci cov zaub hauv qhov cub zoo tib yam, salting me ntsis thiab muab tso rau ntawm parchment, lub glycemic load yuav me me.
Koj tuaj yeem noj cov zaub mov li ua ib sab zaub mov, ua ke nrog nceb lossis zaub. Nrog mob ntshav qab zib, nws raug tso cai los ua stew, ntxiv zucchini, dos, txiv lws suav, kua txob qab zib rau cov qos yaj ywm. Tag nrho cov khoom siv txiav mus rau hauv me me, hliv nrog dej thiab simmer tshaj tsawg tshav kub. Thaum kawg, me me ntawm cov roj zaub raug tso cai. Cov zaub mov hu ua sib txawv, tab sis siv tshuab ua noj yog hais txog tib yam.
Koj tsis tuaj yeem noj cov qos yaj ywm khov, cov hmoov txhuv nplej siab hauv nws, cov zaub ua kom ntev ntev thiab lub cev tsis zoo. Nyob rau hauv kev siv cov khoom siv zom cov khoom, cov kab mob tau txais txiaj ntsig yog thaiv los ntawm cov roj ntsha, uas ua rau muaj kev kub nyhiab ntawm carbohydrates.
Yog li, kib qos yaj ywm yuav tsum muab pov tseg. Nquag noj nqaij kib los ntawm cov zaub mov tiav yeej ib txwm ua rau cov rog thiab ntshav qabzib hauv ntshav, tshwj xeeb yog tias koj kib nws hauv cov tsiaj rog.
Mob ntshav qab zib puas tau noj thaum yav tsaus ntuj? Tus nqi niaj hnub ntawm cov qos yaj ywm yog qhov tsim nyog:
- muab faib ua ob peb txoj kev;
- noj nws hauv thawj ib nrab ntawm lub hnub.
Nrog rau cov kev tswj hwm no, koj tuaj yeem txaus siab rau cov zaub mov koj nyiam uas tsis muaj phaus ntxiv. Cov zaub yuav khaws ib qho kev xav ntawm tag nrho kom txog thaum noj mov tom ntej.
Yog tias tus mob ntshav qab zib noj 5-6 zaug hauv ib hnub hauv qhov me me, cov metabolism hauv normalizes thiab nrawm, thiab cov glycemic load txo.
Qos kev sib xyaw
Ntawm cov ntshav qab zib ntawm hom thib ob, muaj qee qhov kev pom zoo rau kev siv cov khoom noj carbohydrate, yog li carbohydrates yuav tsum tsis txhob xyaw nrog protein, vim tias tus nqi ntawm lawv cov kev sib txawv nws txawv me ntsis, ib yam li glycemic load.
Thaum cov protein nkag mus rau hauv lub plab nrog rau cov carbohydrates, txoj kev zom zaub mov qeeb. Muaj ntau cov khoom noj khoom haus yog hom ua ntu, lawv txwv tsis pub cov neeg mob noj hau thiab lwm yam qos yaj ywm nrog rau nqaij qaib, nqaij, qe thiab ntses.
Tsis tas li ntawd, cov qos yaj ywm hau yuav tsum tsis txhob nyob hauv phaj ua ke nrog txiv lws suav, hauv txiv lws suav muaj kua qaub, uas cuam tshuam rau ptyalin - ib qho tseem ceeb enzyme uas tsim nyog rau kev nqus ntawm cov carbohydrates.
Qos nrog mob ntshav qab zib yog hom phiaj siv nrog xws li zaub:
- zucchini;
- zaub qhwv;
- ntsuab peas;
- carrots;
- pom zaub ntsuab.
Los ntawm cov zaub no, koj tuaj yeem ua cov zaub xam lav, tsuas yog txiav cov khoom hauv ib qho ntau.
Tsis tas yuav tso cov qos yaj ywm tseg, txawm tias ib tus neeg muaj ntshav qab zib thiab xav poob ceeb thawj. Yog tias koj qhia cov qos yaj ywm nrog tshuaj ntsuab thiab zaub, ib feem me me ntawm cov rog thiab protein, koj tuaj yeem nthuav cov khoom noj kom tsis muaj qab zib, qos yaj ywm los ua zaub mov tseem ceeb. Mob ntshav qab zib thiab qos ntsiab lus sib txuam.
Tus kws tshaj lij hauv daim yeeb yaj kiab hauv tsab xov xwm no yuav tham txog cov cai tswjfwm rau noj qos yaj ywm hauv ntshav qab zib.
