Ntau tus neeg mob muaj lus nug, Kuv tuaj yeem noj hom ncuav qab zib li cas nrog ntshav qab zib? Cov khoom no yog cov khoom noj tseem ceeb hauv cov zaub mov, nws tsis tuaj yeem siv, ua kom haum rau ntau cov zaub mov noj.
Cov. Cov qhob cij muaj cov carbohydrates, fiber thiab zaub protein cov roj, tsim nyog rau kev ua haujlwm ntawm txhua qhov system ntawm cov khoom nruab nrog sab hauv.
Ib qho tseem ceeb rau kev tswj cov piam thaj li ib txwm yog kev noj zaub mov zoo. Lub ntsiab lus yog tso tseg cov hmoov nplej khoom, txawm hais tias qhov teeb meem no tsim nyog tau txais tshwj xeeb. Cov neeg mob ntshav qab zib tau tso cai rau noj cov qhob cij tshwj xeeb uas tsis muaj cov khoom noj ua si ntau.
Txhawm rau ua qhov no, koj yuav tsum paub dab tsi khob cij thiab nyob rau hauv qhov ntau dab tsi tuaj yeem noj nrog cov ntshav qab zib?
Cov Ntshav Qab Zib Cov Khoom Siv Khoom Noj Khoom Haus
Mob ntshav qab zib mellitus yog ib qhov kev tiv thaiv kab mob autoimmune hauv kev uas cov ntshav qab zib ntawm ib tug neeg dhau ntawm ntau yam tseem ceeb - txij li 3.3 txog 5.5 mmol / L.
Txij li cov piam thaj concentration nce nrog qhov tawg ntawm cov carbohydrates, kev kho mob rau lub dag zog kom tshem tawm kev noj zaub mov yooj yim, cov rog thiab kib.
Txij li sijhawm puag thaum ub, tib neeg txaus siab rau cov khoom no, vim tias qhob cij thiab lwm yam khoom ci bakery tau txais txiaj ntsig zoo hauv lub cev.
Cov txiaj ntsig tau muaj raws li nram no:
- Txhim kho txoj haujlwm ua haujlwm ntawm txoj hnyuv ua tsaug rau cov kav dej ua ke.
- Kuaj cov ntsiab lus ntawm cov tshuaj muaj suab thaj nrog kev pab ntawm carbohydrates, uas yog tshem nws tus kheej.
- Lawv ua cov txheej txheem metabolic hauv lub cev ua tsaug rau cov vitamin B.
- Rau lub sijhawm ntev saturate tib neeg lub cev nrog lub zog.
Mov ci rau cov ntshav qab zib yog cov khoom siv hluav taws xob ntau tshaj plaws uas txuas cov khoom siv tsim nyog rau kev loj hlob thiab tswj kev tiv thaiv. Cov qhob cij tseem suav nrog cov kab tseem ceeb (Na, Fe, P, Mg), cov nqaijrog thiab ntau yam amino acids.
Yog tias cov khoom no muaj txiaj ntsig zoo heev, ob qho tib si rau cov ntshav qab zib hom 1 thiab ntshav qab zib hom 2, tom qab ntawv ci, ci thiab hom qoob mog dawb yuav tau muab tshem tawm ntawm koj cov zaub mov noj. Lub glycemic Performance index ntawm qhob cij dawb (nyob ntawm seb yam khoom) kwv yees li ntawm 70 txog 85 units. Cov khob cij dawb sai sai nce qib qabzib, yog li nws feem ntau tau muab pov tseg.
Ntau tus kws kho mob pom zoo hais tias ntau yam xws li rye, wafer cij, thiab khob cij uas muaj ntshav qab zib tuaj yeem noj nrog cov ntshav qab zib. Tab sis nyob rau hauv txee ntawm khw muag khoom muaj lwm yam ntau yam ntawm cov khoom. Kuv yuav noj dab tsi ntxiv? Nws raug tso cai nrog kev hwm rye, muaj cov khob cij ua los ntawm cov hmoov nplej ntawm cov qib siab tsis muaj qib siab, nrog cov xua thiab cov nplej thiab Borodino.
Ntau tus neeg mob nug yog tias qhob cij ua tau nrog hom 1 mob ntshav qab zib. Tom qab tag nrho, thaum koj haus ib qho me me ntawm carbohydrates, cov piam thaj tus nqi tam sim ntawd nce. Txhawm rau tswj glycemia, khob cij chav ua noj (XE) yog siv - qhov ntsuas vaj huam sib luag rau ib daim ntawm cov khoom txiav mus rau 1 cm ntawm tuab. Yog li ntawd, nrog ib qho xws li noj (1 XE), cov piam thaj hauv qab cov khoom nce mus txog 1.9 mmol / L.
Txog 18-25 XE ib hnub twg raug tso cai. Tus mob ntshav qab zib nws tus kheej tuaj yeem tswj hwm nws qib glycemia thiab ua raws li kev noj haus, ua raws txhua tus kws kho mob cov lus pom zoo thiab noj tshuaj tiv thaiv kab mob raws sij hawm.
Qhov feem ntau pab tau ntau yam
Rye cij tuaj yeem noj nrog hom ntshav qab zib hom 2, thiab nws raug nquahu kom yuav ib yam khoom nrog ntxiv cov hmoov nplej ntawm qib ib lossis qib thib ob. Yog hais tias tus neeg mob yuav tsum tau ua raws li cov tshuaj insulin, ces cov kws kho mob qhia nws kom noj ib co ncuav qhob cij nrog ceg.
Cov lus muaj xws li niacin, thiamine, riboflamin, selenium thiab lwm yam muaj txiaj ntsig. Lub glycemic index (GI) ntawm rye qhob cij yog nruab nrab - txog 50-58 units. Kev siv cov khob cij los ntawm cov ntshav qab zib yuav tsum tau tswj hwm nruj. Cov ntsiab lus calorie ntawm cov khoom yog 175 kcal ib 100 grams, uas yog tus nqi nruab nrab. Yog hais tias tus neeg mob noj lub ncuav mov rye nrog ntshav qab zib mellitus hom 2 mob pesnrab, tom qab ntawd nws tau zaum ntev thiab tsis muaj teeb meem kev rog dhau.
Ib qho khoom lag luam uas muaj qib ntau ntawm acidity raug txwv rau cov kab mob sib txuas ntawm cov hnyuv.
Protein qhob cij, los yog waffle, yog tsis qis dua nyob hauv nws cov khoom muaj txiaj ntsig zoo rau rye. Nws muaj ntau ntawm cov protein yooj yim zom tau yooj yim - qhov chaw ntawm cov amino acids tseem ceeb. Nws muaj ob peb carbohydrates heev nyob rau hauv cov khoom, raws li muaj pov thawj los ntawm tsis muaj glycemic Performance index. Ib cov khoom lag luam waffle ua rau lub zog ploj, txhawb kev noj lub cev nrog cov calcium, ntsev ntxhia, enzymes thiab ntau dua.
Nrog rau chav kawm ntawm tus kab mob no, nws yog qhov tseem ceeb rau noj cov qhob cij qhob cij, vim tias lawv suav nrog cereals thiab cereals. Nws raug nquahu kom siv cov nplej rye lossis hom qoob mog lossis hom khaub noom xaum qhuav (txhuv, buckwheat). Lawv nplua nuj nyob hauv cov amino acids, vitamin complexes, fiber ntau thiab lwm yam. Cov khoom no muaj qhov tsis muaj glycemic index (txog 45 units), thiab vim yog lawv lub teeb yuag, ob daim suav nrog tsuas yog 1 XE.
Thaum muas lawv, koj yuav tsum tau them sai sai rau qhov muaj pes tsawg leeg, vim hais tias cov khob cij ua los ntawm cov hom qoob mog cov hmoov nplej muaj qhov siab glycemic ntawm 75 qhov ntsuas.
Mov ci nrog ntshav qab zib hom 2, tshwj xeeb tshaj yog rye, waffle thiab qhob cij, tuaj yeem nqa, tab sis nrog kev nkag siab ntawm kev faib ua feem.
Lwm hom ntshav qab zib uas cov ntshav qab zib tau noj tau yog dab tsi?
Khob cij nrog cov ceg yog qhov pom zoo rau siv, txij li thaum lub carbohydrates uas yog ib feem ntawm nws tau nqus rau ib lub sijhawm ntev, yam uas tsis ua rau lub ntsej muag ntse hauv cov suab thaj. Nws ua kom lub cev nrog cov ntxhia pob zeb hauv av, ntau cov vitamins thiab fiber. Qhov qes glycemic tsawg kawg cov khoom lag luam tsuas yog 45 units. Thaum cov neeg mob noj nws, lawv muaj teeb meem nrog kev zom, nce roj ntau dua, thiab qib roj hauv cov ntshav yuav tsawg zuj zus.
Ntau tus neeg mob tau qhia kom noj cov khaub noom ntxig nrog cov ntshav qab zib kom ntau - cov khoom ua los ntawm cov hmoov nplej nrog cov hmoov nplej ntawm cov nplej. Cov hmoov nplej zoo li no tseem hu ua "wallpaper". Hauv khw lossis khw loj koj tuaj yeem pom cov npe ntawm cov mov ci (los yog nplej), uas yog "Noj Qab Haus Huv", "Darnitsky" thiab lwm yam.
Glycemic Performance index ntawm mov ci ncuav tsuas yog 45 units, uas yog vim li cas nws tseem raug tso cai hauv kev kuaj mob ntshav qab zib hom 2. Thaum xaiv, koj yuav tsum tsom rau qhov khoom ua tau yam tsis muaj kev siv cov hmoov nplej, muaj cov kab ua qoob thiab cov ceg. Lwm yam kev hloov pauv ntawm nws yuav muaj cov roj carbohydrates nyob rau hauv ntau, uas yog txwv tsis pub muaj "mob qab zib."
Khob cij xim av rau txhua hom ntshav qab zib yuav tsum muaj nyob rau ntawm txhua lub rooj, tsis hais nws lom zem lossis txhua hnub. Nws qhov nqus tau muaj txiaj ntsig zoo rau lub plab zom mov. Txhua tus ua tsaug rau cov lus qhia ntawm cov ncuav dub (2 XE):
- protein - 5 grams;
- rog - 27 grams;
- carbohydrates - 33 grams.
Cov khoom no yog siv ua tib zoo, vim nws GI yog 51 chav nyob. Tom qab sab laj nrog koj tus kws saib xyuas kev noj qab haus huv, koj tuaj yeem noj cov zaub mov dub zoo tshaj plaws nyob rau ib hnub.
Heev siv rau ib qho khoom qab zib "qab zib" Borodino nrog lub glycemic index tsawg. Yog li, hauv 1 gram ntawm cov khoom muaj kwv yees li 1.8 gram ntawm fiber, uas muaj cov nyhuv ncaj qha rau cov piam thaj.
Qhov qis dua glycemic Performance index thiab calorie ntsiab lus ntawm cov khoom, zoo dua rau tus neeg mob. GI qhov muaj nuj nqis tau qhia nyob rau hauv cov khoom lag luam, uas tuaj yeem nrhiav tau yooj yim hauv Is Taws Nem.
Yog tias koj ua raws li tag nrho cov cai ntawm khoom noj khoom haus, koj tuaj yeem nyob ntev yam tsis muaj suab thaj, hloov tas li vim muaj cov khoom noj los ntawm cov khoom noj uas muaj carbohydrates.
Ua noj hauv tsev
Coob tus niam tsev nyiam mov ci tshiab dua li yuav hauv khw.
Ua khob cij rau cov neeg mob ntshav qab zib nws txawv dua li ib txwm.
Yuav ua li cas ci dub khob cij koj tus kheej hauv qhov cub lossis hauv lub tshuab ci?
Ua ntej koj yuav tsum noj cov khoom xyaw hauv qab no:
- Ceg lossis coarsely av hmoov nplej.
- Ntsev thiab ua kua.
- Cov kua tsw qab thiab cov poov xab qhuav.
Txhawm rau npaj cov khob cij kom qab thiab noj qab nyob zoo, koj yuav tsum sib tov tag nrho cov khoom xyaw thiab tom qab ib ntus muab tso rau ntawm cov pwm ua ntej-roj. Lub qhov cub yog rhuab rau 200 degrees, thiab tom qab ntawd cov zaub mov mus rau hauv nws. Rau lub tsw qab zoo thiab saj, koj tuaj yeem rub tawm cov ncuav ntais tiav, ua kom nws cov nplaim thiab ua rau rov qab rau hauv qhov cub rau tsib feeb.
Cov thev naus laus zis ntawm cov khaub noom xim av tsis muaj suab thaj siv lub tshuab ua khob cij yog txawm yooj yim dua. Txhawm rau ua qhov no, tag nrho cov khoom xyaw koj xav tau kom tsaug zog thiab xaiv qhov program "Ncos mov ci". Yuav siv sijhawm ntau npaum li cas los ci rau kev ci, txiav txim siab lub cuab yeej, yog tias tsim nyog, koj tuaj yeem ntxiv nws. Tom qab lub sijhawm teem, lub khob cij diabetic yuav npaj txhij.
Muaj ntau cov zaub mov txawv ua rau cov hmoov nplej ua rau cov neeg mob ntshav qab zib. Cov khoom siv hauv tsev yog ntau yam qab qab. Qee lub sijhawm koj tuaj yeem kho koj tus kheej kom kib croutons, tab sis koj yuav tsum nco qab qee txoj cai:
- kev xaiv ntawm cov khoom noj qhob cij rau cov ntshav qab zib, ib qho yuav tsum coj mus rau hauv cov lus pom zoo ntawm tus kws tshaj lij tuaj koom;
- thaum muaj mob plab, mob plab zom mov, lossis muaj qhov tsis xis nyob, koj yuav tsum mus ntsib kws kho mob, qhov ua rau muaj qhov cuam tshuam yog voos ntawm mucosa;
- thaum ci, koj yuav tsum yoog rau tib daim ntawv qhia.
Muaj ntau ntau hom ntawm cov khoom no, tab sis muaj ntshav qab zib, tsis yog txhua txhua ntawm nws ntau yam raug tso cai. Nws yog tsis yooj yim sua kom hloov cov qhob cij nrog lwm cov khoom, vim tias nws tsis muaj qhov sib npaug ntawm tus nqi ntawm cov protein thiab fiber.
Yog tias tus neeg mob tau noj cov nyiaj pub noj kom noj qab nyob huv hnub rau ncuav ntshav qab zib, ces tsis tas yuav noj ntau dhau. Qhov no tuaj yeem yog qhov txwv tsis pub tswj hwm cov ntshav qabzib.
Dab tsi ntawm cov khob cij tuaj yeem ua rau cov ntshav qab zib tau qhia rau tus kws tshaj lij hauv kev yees duab hauv tsab xov xwm no.
