Kev noj haus ntshav qab zib muaj feem cuam nrog kev tsis kam nrog ntau yam zaub mov noj, suav nrog qee yam txiv hmab txiv ntoo thiab zaub.
Txawm li cas los xij, nws muaj kev pom zoo txwv tsis pub cais tawm ntawm cov zaub mov uas muaj ntshav qab zib, vim lawv yog qhov tseem ceeb ntawm cov vitamins, cov zaub mov thiab nroj tsuag fiber.
Tab sis txhawm rau txhawm rau tiv thaiv kev nce ntshav qab zib thiab kev loj hlob ntawm hyperglycemia, nws yog ib qho tseem ceeb kom paub tias yam zaub thiab txiv hmab txiv ntoo koj tuaj yeem noj muaj ntshav qab zib.
Cov ntaub ntawv no yuav ua rau koj muab cov khoom noj khoom haus zoo nrog ntshav qab zib thiab tiv thaiv kev txhim kho ntawm cov teeb meem.
Txiv Hmab Txiv Ntoo thiab Zaub Zab Rau Ntshav Qab Zib
Qhov taw qhia tseem ceeb tshaj plaws ntawm cov khoom muaj txiaj ntsig zoo rau cov ntshav qab zib yog glycemic index (GI). Nws yog nws leej twg txiav txim siab saib cov txiv thiab cov zaub twg tuaj yeem noj nrog cov ntshav qab zib thiab yam twg tsis tuaj yeem. Lub glycemic Performance index yog qhov taw qhia ntawm lub cev cov tshuaj tiv thaiv rau ib qho zaub mov tshwj xeeb hauv kev sib piv nrog cov piam thaj, uas nws qhov GI yog 100.
Txawm li cas los xij, tsis yog tas li muaj glycemic siab siab qhia qhov teeb meem tsis zoo ntawm cov khoom lag luam rau tus neeg mob ntshav qab zib. Muaj lwm qhov taw qhia tias qhov ntsuas ntawm cov piam thaj nqus los ntawm lub cev thiab qhov hnyav ntawm cov tshuaj insulin. Nws yog hu ua glycemic load lossis insulin index.
Qhov taw qhia tseem ceeb ntawm kev siv hluav taws xob yog qhob cij (XE), uas pab txiav txim xyuas cov nyiaj carbohydrates muaj nyob hauv ib qho khoom lag luam. Yog li 1 XE yog sib npaug rau 12 g ntawm carbohydrates.
Cov qib siab dua ntawm cov koog ntawm cov qhob cij, cov carbohydrates ntau yog nyob hauv cov lus muaj pes tsawg leeg txiv hmab txiv ntoo thiab zaub.
Zaub
Zaub muaj peev xwm thiab yuav tsum noj nrog muaj ntshav qab zib hom 2. Lawv yuav tsum yog qhov pib ntawm tus neeg lub cev kev noj qab haus huv nrog lub cev tsis muaj piam thaj hauv lub cev. Cov zaub hauv cov ntshav qab zib mellitus yog qhov zoo tshaj plaws noj nyoos, vim tias qhov no lawv muaj glycemic qis tshaj thiab muaj qhov siab tshaj plaws ntawm cov as-ham, fiber ntau thiab pectins.
Ua noj, stewed, kib, zaub kib thiab kaus poom zaub mov muaj cov glycemic siab dua, thiab cov khoom noj muaj nyob hauv lawv yog qhov txo qis. Tsis tas li ntawd, kev kho cua sov ua kom muaj cov fiber ntau, uas ua rau lub cev nqus ntawm qhov ua kom qis los ntawm lub cev, thiab cov zaub nws tus kheej dhau los ua caloric.
Ntawm cov ntshav qab zib mellitus ntawm hom thib ob, koj yuav tsum xaiv cov zaub uas muaj glycemic tsawg, nrog cov ntsiab lus tsawg ntawm carbohydrates thiab cov ntsiab lus tsis muaj calorie tsawg. Txhawm rau kom tsis txhob yuam kev cov khoom noj qab haus huv nrog cov teeb meem phem, txhua tus kabmob ntshav qab zib yuav tsum muaj nws nrog tas nrho cov zaub uas tau tso cai.
Cov zaub dab tsi tuaj yeem noj nrog cov ntshav qab zib thiab lawv cov glycemic index:
- Zaub xas lav nplooj - 10;
- Txiv lws suav - 10;
- Eggplant - 10;
- Cov zaub qhwv dawb - 10;
- Zaub cob pob - 10;
- Dos - 10;
- Asparagus - 15;
- Zucchini thiab zucchini - 15;
- Radish - 15;
- Zaub ntsuab - 15;
- Dos mash - 15;
- Tswb kua txob - 15;
- Cauliflower - 15;
- Dib-20 - 20;
- Qij - 30.
Tab sis tsis yog txhua cov zaub ntsuab sib npaug zoo rau cov ntshav qab zib. Muaj ntau yam ntawm cov zaub uas tsis tuaj yeem noj nrog ntshav qab zib. Daim ntawv teev cov khoom txwv tsis pub muaj feem ntau suav nrog cov zaub uas noj tsuas yog ua tiav daim ntawv.
Dab tsi noj tsis tuaj yeem noj nrog cov ntshav qab zib thiab lawv cov glycemic index:
- Qab zib qos (qos yaj ywm) - 60;
- Beets - 70;
- Taub dag - 75;
- Carrots - 85;
- Parsnip - 85;
- Turnip, turnip - 85;
- Qos yaj ywm - 90.
Nws yog ib qho tseem ceeb los hais txog tias carrots, turnips thiab taub yog cov khoom muaj lub siab glycemic Performance index tab sis tsis muaj glycemic load. Ntawd yog, lawv txoj kev siv tsis ua rau muaj kev cuam tshuam ntawm cov piam thaj hauv cov ntshav. Yog li ntawd, lawv tuaj yeem noj nrog qab qab zib, tab sis hauv feem ntau me me.
Nws tseem ceeb heev kom nco ntsoov tias kev noj zaub mov kom muaj calorie tsawg noj yog pom zoo rau cov neeg mob ntshav qab zib hom 2. Yog li ntawd, lawv yuav tsum xaiv cov zaub uas muaj cov ntsiab lus qis tshaj plaws ntawm kilocalories rau lawv cov zaub mov noj. Tab sis ntawm no nws yuav tsum tau hais txog tias siav, thiab tshwj xeeb tshaj yog cov zaub kib, muaj cov ntsiab lus ntau dua.
Tus mob ntshav qab zib tsis yog txwv tsis pub khaws zaub. Piv txwv, sauerkraut muaj txawm tias tsawg dua carbohydrates thiab calories ntau dua tshiab, thiab nws GI yog 15. Feem ntau, glycemic qhov ntsuas ntawm cov zaub uas tau ua tiav cov txheej txheem salting tsuas yog nce me ntsis piv rau cov zaub qoob loo tshiab. Yog li ntawd, cov zaub ntsuab kaus poom rau ntshav qab zib tuaj yeem tshwm sim rau ntawm lub rooj hauv cov kws kho ntshav qab zib.
Nrog rau kev siv cov zaub kom raug, tus neeg mob glycemia cov cim tseem yuav qis dua. Qhov no yog vim lub siab cov ntsiab lus ntawm fiber ntau thiab pectin fibers. Lawv pab ntxuav lub cev, tshem tawm cov co toxins thiab co toxins, nrog rau cov metabolism hauv li qub.
Cov zaub uas phom sij tshaj plaws hauv hom 2 mob ntshav qab zib yog qos, uas muaj cov hmoov txhuv nplej siab ntau. Cov zaub no tswj lub glycemic siab siab rau txhua txoj kev ua noj - npau npau npau, muab kib thiab ci hauv qhov cub lossis hauv hluav ncaig.
Mus noj mov rau qos yaj ywm nrog siab qab zib, nws yog ib qhov tsim nyog yuav tsum tau tsau nws hauv dej ntev. Qhov no yuav pab tshem qee cov hmoov txhuv nplej siab tawm ntawm tub thiab txo koj GI.
Qos yaj ywm tsuas tuaj yeem rov nrog cov roj zaub, nyiam dua txiv roj roj.
Txiv Hmab Txiv Ntoo
Coob tus neeg mob xav tias: cov txiv ntoo zoo li cas rau ntshav qab zib tuaj yeem noj tau yam tsis ntshai tsam muaj teeb meem tshwm sim? Qhov tseeb, cov txiv hmab txiv ntoo tsis muaj teeb meem hauv cov ntshav qab zib thiab tuaj yeem suav nrog tus neeg mob noj zaub mov noj kom tsawg. Qhov loj tshaj plaws yog kom noj lawv nyob rau hauv sim thiab xaiv cov txiv hmab txiv ntoo nrog qis glycemic Performance index.
Cov txiv hmab txiv ntoo feem ntau muaj qhov qab zib, uas lawv tau txais vim yog cov ntsiab lus qab zib siab. Yog li ntawd, nrog cov piam thaj ntau ntxiv lawv tau noj nrog kev saib xyuas zoo, thiab qee zaum ib ntus cais tawm ntawm cov khoom noj. Tab sis hauv cov neeg mob uas muaj ntshav qab zib kom zoo, cov txiv hmab txiv ntoo qab zib tau tso cai rau hauv ntau, suav nrog hauv cov txiv hmab txiv ntoo.
Muaj ib lub rooj tshwj xeeb hauv qhov uas txhua cov txiv ntoo tso cai rau cov ntshav qab zib tau teev. Tus neeg mob yuav tsum muaj nws ntawm tes, tab sis nws zoo dua los nco nws. Paub tias cov txiv hmab txiv ntoo twg muaj qhov ntau tshaj thiab qhov qis glycemic index, tus neeg mob yuav muaj peev xwm tiv thaiv txhua yam mob ntshav qab zib.
Txiv hmab txiv ntoo nrog qhov nruab nrab thiab qis glycemic Performance index:
- Avocado - 15;
- Txiv qaub - 29;
- Txiv Kab Ntsig - 32;
- Cherry - 32;
- Cherry plum - 35;
- Qaub txiv apples - 35;
- Pomelo - 42;
- Mandarins - 43;
- Cov txiv kab ntxwv qaub - 43;
- Plums - 47;
- Pomegranate - 50;
- Txiv duaj - 50;
- Pears - 50;
- Nectarine - 50;
- Kiwi - 50;
- Papaya - 50;
- Txiv kab ntxwv - 50.
Raws li koj tuaj yeem pom, glycemic qhov ntsuas ntawm cov txiv hmab txiv ntoo tso cai rau cov ntshav qab zib tsis tshaj 50 GI. Yog li, lawv tuaj yeem noj nrog cov ntshav qab zib mellitus uas tshwm sim nrog cov teeb meem. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov khoom qab zib qab dua, cov piam thaj ntau hauv cov txiv ntoo. Yog li, noj cov txiv qaub thiab qab zib thiab cov txiv qaub, xws li cov txiv qaub, txiv av txiv ntoo, txiv ntoo qab zib thiab plums.
Txiv hmab txiv ntoo nrog lub siab glycemic Performance index:
- Figs - 52;
- Qab zib txiv apples - 55;
- Melon - 57;
- Lychee - 57;
- Apricots - 63;
- Grapes - 66;
- Persimmon - 72;
- Hav Tsuag - 75;
- Txiv nkhaus taw - 80;
- Laj Tsawb - 82;
- Cov Pineapples - 94;
- Cov hnub tshiab - 102.
Cov txiv hmab txiv ntoo uas muaj ntshav qab zib tsis tuaj yeem hloov nrog lwm cov khoom lag luam, suav nrog zaub lossis tshuaj ntsuab. Lawv muaj cov nplua nuj tshwj xeeb uas siv cov tshuaj uas tsim nyog rau kev ua haujlwm ntawm lub cev. Txiv hmab txiv ntoo tuaj yeem noj tau raw, zoo li ua noj tsis tau qab zib compotes thiab kua txiv haus los ntawm lawv.
Noj ib hom txiv hmab txiv ntoo pab txo cov roj hauv cov ntshav thiab pab kom cov phaus ntxiv. Cov no suav nrog cov txiv kab ntxwv qaub thiab pomelo, uas muaj cov enzymes lipolytic tshwj xeeb. Lawv nrawm lipid metabolism, uas ua rau kom muaj rog sai sai.
Cov txiv hmab txiv ntoo mus tau zoo nrog cov khoom noj siv mis, uas yog tseem tsim nyog rau tus neeg mob ntshav qab zib. Cov hlais cov txiv hmab txiv ntoo tuaj yeem muab ntxiv rau cov kua mis nyeem qaub uas tsis muaj rog lossis kefir thiab yog li npaj lub teeb tab sis noj tshais. Cov txiv ntoo ua tau zoo heev rau cov khoom noj txom ncauj thaum noj mov, tshwj xeeb yog tom qab ua exercise.
Ntawm daim ntawv tshwj xeeb yog cov kua txiv hmab txiv ntoo uas tuaj yeem haus cawv tau rau ntshav qab zib, tab sis tsuas yog txwv tsis ntau. Qhov tseeb yog tias hauv cov kua txiv hmab txiv ntoo tsis muaj cov nroj tsuag fiber ntau uas tiv thaiv cov ntshav qab zib sai sai rau hauv cov ntshav, uas txhais tau hais tias lawv tuaj yeem ua rau muaj kev cuam tshuam ntawm hyperglycemia. Txo lawv cov glycemic index, cov mob ntshav qab zib yuav tsum sib tov cov kua txiv hmab txiv ntoo nrog kua txiv.
Tab sis koj yuav tsum nkag siab tias cov kua txiv twg tuaj yeem haus tau cawv thiab yog lub twg. Ua ntej tshaj plaws, txhua cov kua txiv yuav yuav tsum muaj nyob rau hauv daim ntawv teev cov khoom txwv tsis pub, vim tias lawv muaj suab thaj thiab lwm yam khoom muaj teeb meem. Cov kua txiv hmab txiv ntoo yuav tsum npaj kom zoo ntawm nws tus kheej los ntawm cov txiv ntoo tshiab muaj txiaj ntsig zoo.
Sib tham txog dab tsi koj tuaj yeem noj thiab tsis tuaj yeem noj nrog cov ntshav qab zib, koj yuav tsum sib tham txog txiv hmab txiv ntoo qhuav. Cov txiv hmab txiv ntoo qhuav muaj lub siab glycemic Performance index thiab muaj ntau ntawm carbohydrates. Txawm li cas los xij, cov kws kho mob endocrinologist tsis tau qhia lawv cov neeg mob kom tso cov khoom no pov tseg kiag li.
Cov txiv hmab txiv ntoo qhuav yog qhov pom tseeb ntawm txhua qhov txiaj ntsig ntawm cov me nyuam hauv plab. Yog li ntawd, kom saturate lub cev nrog cov vitamins, minerals thiab lwm yam tseem ceeb, nws txaus los noj tsuas yog ib txhais tes ntawm cov txiv hmab txiv ntoo qhuav. Xws li cov khoom lag luam yuav tsis muaj peev xwm ua mob rau tus neeg mob tab txawm tias muaj suab thaj ntau.
Txhua yam txiv hmab txiv ntoo khaws cia thiab ua jams, thiab pies nrog kua txiv, yog txwv tsis pub noj ntshav qab zib. Lawv muaj cov piam thaj ntau dhau, kev siv uas tuaj yeem ua rau muaj kev cuam tshuam loj heev ntawm hyperglycemia thiab ua rau mob ntshav qab zib tsis xeev.
Cov zaub thiab txiv hmab txiv ntoo tuaj yeem noj tau los ntawm cov ntshav qab zib tau piav qhia hauv video hauv kab lus no.
