Cov khaub noom qab zib tsis muaj piam thaj tuaj yeem siv rau ntshav qab zib? Tom qab tag nrho, ib qho kab mob yuav tsum muaj kev ua kom zoo los mus sib piv cov ntawv qhia zaub mov txhua hnub thiab xaiv qhov tseeb ntawm nws cov khoom siv.
Yog vim li cas, feem ntau nrog tus mob ntshav qab zib hom 2, koj yuav tsum tso koj cov tais diav uas koj nyiam thiab cov khoom uas ua tsis haum nrog kev saib xyuas ntawm lub rooj kho mob. Raws li txoj cai, lawv cov glycemic Performance index yog nyob rau ntawm theem siab, uas qhia tau tias muaj kev pheej hmoo ntawm nce ntxiv hauv cov piam thaj hauv ntshav.
Yuav ua li cas cov ncuav qab zib tuaj yeem npaj, ci lossis yuav los ntawm cov neeg mob ntshav qab zib kom tsis txhob ua mob rau lawv noj qab haus huv?
Cov yam ntxwv ntawm kev noj haus hauv kev txhim kho kabmob
Kev tsim cov txheej txheem pathological cuam tshuam nrog kev noj cov khoom noj tshwj xeeb kho.
Cov khoom noj kom tsim nyog yog qhov tsim nyog los ua kom cov ntshav qabzib hauv qib siab, nrog rau lub cev qhov hnyav.
Cov neeg mob ntshav qab zib feem ntau tau mob plab rog, uas ua rau muaj kev txhim kho ntxiv ntawm tus kab mob thiab nthuav tawm cov teeb meem ntau yam. Yog vim li ntawd, rau txhua tus neeg mob, cov lus nug txog kev kho kev noj haus yog mob ib ce. Kev noj zaub mov kom lub cev tsis muaj qhov ua kom yuag yuav tsum tau noj zaub tshiab ntau ntau, cog khoom noj, protein, thiab txwv cov zaub mov muaj roj. Ntau tus neeg mob sim tso tseg cov khoom noj carbohydrates, raws li muaj kev xav tias nws yog los ntawm cov tshuaj zoo li no uas ib tug neeg ua ntej ntawm txhua qhov hnyav.
Nws yuav tsum raug sau tseg tias lawv tsim nyog rau tib neeg lub cev mus ua kom rov qab muaj lub zog. Tseeb, carbohydrates yog muab cais raws li cov feem uas muaj peev xwm ua kom ncaj qha nce qib ntawm cov piam thaj hauv cov ntshav.
Txawm li cas los xij, tsis txhob ua thiab tsis txhob txwv ntau qhov lawv tau noj (lossis kiag li tso lawv):
- Carbohydrates yuav tsum muaj nyob rau hauv kev noj zaub mov ntawm txhua tus neeg thiab ntshav qab zib tsis muaj kev zam. Nyob rau tib lub sijhawm, ib nrab ntawm cov calories noj ib hnub yuav tsum muaj cov carbohydrates.
- Nws yuav tsum nco ntsoov tias muaj cov pab pawg sib txawv thiab ntau hom khoom xyaw carbohydrate.
Thawj hom khoom noj khoom haus carbohydrate yog hu ua yooj yim zom. Cov tshuaj zoo li no yog tsim ntawm cov roj me me thiab tau nrawm rau hauv lub plab zom mov. Nws yog lawv uas pab txhawb qhov tseem ceeb thiab nce siab ntxiv hauv cov piam thaj hauv ntshav. Ua ntej tshaj plaws, cov carbohydrates muaj qab zib thiab zib ntab, kua txiv thiab kua txiv.
Tom ntej no hom khoom noj khoom haus carbohydrate yog paub tias nyuaj rau zom. Xws li cov khoom lag luam tsis muaj peev xwm nce cov ntshav qab zib, vim cov hmoov txhuv nplej siab yuav tsum tau siv nyiaj tseem ceeb los ntawm lub cev rau lawv cov kev sib tawg. Yog vim li ntawd, cov nyhuv suab thaj los cuam tshuam ntawm cov khoom siv ntawd tsis tshua hais tawm. Pawg ntawm cov zaub mov no tuaj yeem suav nrog ntau yam cereals, nplej zom thiab khob cij, qos yaj ywm. Lub zog kom zom cov carbohydrates yuav tsum muaj nyob hauv qhov kev noj haus ntawm txhua tus neeg, tab sis hauv kev sim, kom muab lub cev nrog lub zog tsim nyog.
Nws yog qhov nyuaj rau ntau tus neeg mob ntshav qab zib kom tsis kam noj ntau yam khoom qab zib thiab khoom siv txiv ntsej muag. Vim li ntawd, kev lag luam khoom noj khoom haus niaj hnub no muaj ntau yam khoom qab zib ua ntau yam, ua dab thiab ua kom nqaij. Cov nyob hauv cov khoom lag luam muaj cov tshuaj tshwj xeeb, cov khoom qab zib, uas yog hu ua Surel thiab Sacrazine (saccharin).
Lawv muab cov zaub mov qab zib, tab sis tsis pab txhawb kom muaj cov piam thaj ntau ntxiv.
Kev tso cai ci rau cov ntshav qab zib tsis muaj tshuaj tua kab mob ntshav qab zib mellitus
Rau hom ntshav qab zib hom 1 lossis hom 2, kev siv ntau yam khoom sib txawv hauv cov qauv ua khoom qab zib lossis ncuav qab zib yog qhov tsis tuaj yeem.
Tib lub sijhawm, nws yog qhov nyuaj rau ntau tus neeg mob (tshwj xeeb thaum xub thawj) kom tam sim ntawd tso tseg cov khoom qab zib thiab lwm cov tais diav uas nyiam. Yog tias muaj qhov mob hnyav los kho koj tus kheej rau qee yam qab, koj tuaj yeem noj cov ncuav qab zib tshwj xeeb rau cov ntshav qab zib, tab sis tsuas yog tsawg tsawg xwb. Cov sib xyaw thiab ua ke ntawm cov khoom lag luam yuav tsum sib haum nrog cov yam ntxwv ntawm tus kab mob thiab cov kev xav tau ntawm tus neeg mob.
Lub glycemic index ntawm cov ncuav qab zib mob ntshav qab zib yuav tsum tsawg li sai tau (muaj li sai tau). Qhov no siv rau cov khoom lag luam, ob qho tib si hauv tsev thiab hauv kev xaiv.
Thaum npaj cov ncuav qab zib tsis muaj piam thaj rau cov ntshav qab zib hauv tsev, koj yuav tsum ua raws li qee qhov kev pom zoo:
- qhov kev xaiv zoo tshaj plaws rau kev ua noj yuav tsum yog hom hmoov nplej nram qab no: oat, buckwheat lossis rye, nws raug txwv tsis pub siv cov hmoov nplej zoo tshaj plaws.
- tsis txhob siv cov nqaij qaib ua qe
- tsis txhob siv cov roj butter hauv kev ua noj, nws yog qhov zoo dua los hloov nws nrog cov rog cov zaub thiab nrog cov ntsiab lus ntawm cov rog tsawg dua - margarine lossis kis;
- Txog kev qab zib nws yog txwv tsis pub ntxiv cov piam thaj ua kom huv, thiab muab kev nyiam rau cov khoom qab zib, uas tuaj yeem muas tau hauv cov khw tshwj xeeb lossis chav saib xyuas ntshav qab zib ntawm cov khw muag khoom.
Raws li txoj cai, ntawm cov khoom xyaw tseem ceeb rau kev ua noj ua haus, yog siv:
- piam thaj
- hmoov nplej
- cov roj.
Cov ncuav qab zib siv rau cov ntshav qab zib yuav tsum tsis txhob noj nrog qab zib, vim tias cov khoom xyaw no ua rau muaj ntau ntxiv cov piam thaj hauv siab, uas tuaj yeem cuam tshuam rau tus neeg mob lub cev. Nws yog ib qho tsim nyog yuav tau xaiv lossis ua noj xws li cov khoom lag luam, nyob rau hauv kev sib xyaw nrog uas yuav muaj cov qab zib. Ib qho ntawm cov nyiam tshaj plaws thiab muaj txiaj ntsig niaj hnub no yog stevia (cog).
Hmoov nplej, ntawm lub hauv paus uas cov khoom ci tau npaj, yuav tsum muaj qhov glycemic index tsawg, thiab yog li qhov nyiam nyiam yog muab rau coarse sib tsoo lossis oatmeal, rye. Tsis tas li, koj tuaj yeem siv ntau yam khoom siv thiab muab nws sib xyaw. Nws yuav tsum raug sau tseg tias cov hmoov txhuv nplej siab tseem muaj nyob hauv cov khoom txwv tsis pub txwv, uas yuav tsum tau sau tseg.
Cov rog hauv daim ntawv ntawm butter yog pom zoo kom zam thaum xaiv cov khaub noom diabetic. Nyob rau tib lub sijhawm, cov ntsiab lus margarine yuav tsum yog tsawg kawg. Yog tias koj ua cov khaub noom ua noj hauv tsev rau cov neeg mob ntshav qab zib, tom qab ntawd cov khoom xyaw no tuaj yeem hloov nrog txiv maj phaub lossis txiv av paum.
Ib qho kev sib ntxiv zoo yuav tsum tau mashed ntsuab txiv hmab txiv ntoo ntau yam.
Yuav xaiv cov khoom lag luam li cas?
Cov ncuav qab zib rau cov ntshav qab zib hom 2 yuav tsum tsis txhob muaj cov piam thaj li ib txwm.
Hloov cov khoom qab zib zoo li no, fructose, stevia lossis lwm yam khoom siv tsis zoo yog siv.
Tias yog vim li cas, confectionery rau cov neeg mob uas muaj kev txhim kho ntshav qab zib muaj lawv tus kheej ua tshuab ua noj.
Thaum xub thawj, tus mob ntshav qab zib yuav tau siv rau qhov tshiab saj ntawm cov khoom qab zib, vim tias cov yam ntxwv ntawm cov khoom lag luam zoo li lawv cov kev hloov pauv ib txwm.
Txawm hais tias muaj kev xaiv ncaj ncees ntawm ntau cov khoom sib txuam hauv cov chaw saib xyuas ntshav qab zib ntawm cov khw muag khoom, nws yog thawj qhov yuav tsum tau los tham txog qhov siv tau nrog koj tus kws kho mob.
Tus kws kho mob yuav tuaj yeem tawm tswv yim seb cov khoom noj twg thiaj tuaj yeem noj tau, thiab qhov twg zoo dua yog txwv tsis pub ua. Tsis tas li ntawd, chav kawm ntawm tus kab mob hauv cov neeg mob sib txawv tuaj yeem tshwm sim hauv txoj kev sib txawv, thiab kev xaiv zaub mov tsis zoo yuav ua rau muaj kev loj hlob ntawm cov mob ntshav qab zib.
Txog rau hnub no, kev nyab xeeb "khw" tshaj plaws rau cov neeg mob ntshav qab zib yog:
- Oatmeal.
- Galetny ncuav qab zib.
- Unsweetened crackers tsis muaj ntau yam khoom phom sij.
- Cov ncuav qab zib Maria.
Txawm tias cov kev xaiv uas tso cai (biscuits thiab crackers) tuaj yeem noj hauv qhov tsawg tsawg - tsis ntau tshaj peb lossis plaub daim ib hnub.
Nws yog txwv tsis pub noj cov rog (ua shortbread cookies, waffles) thiab ntau yam nplua nuj. Tsis tas li ntawd, thaum yuav khoom khw muag khoom qab zib, nws yog qhov tsim nyog yuav tsum tau them sai sai rau qhov muaj cov tshuaj txuag dej ntau yam. Qhov kev xaiv no tseem tsis haum rau cov ntshav qab zib. Tus kab mob tso txoj kev txwv rau ntau cov khoom noj khoom haus, tab sis qhov no tsis yog lub laj thawj rau kev tsis kam txias thiab qab zib.
Qhov loj tshaj plaws yog xaiv cov khoom zoo.
Cov khaub noom ua noj ua noj
Dab tsi cov khoom qab zib ntshav qab zib koj tuaj yeem ua rau koj tus kheej hauv tsev?
Muaj ntau ntau yam zaub mov txawv uas suav cov ncuav qab zib tsis muaj piam thaj, whey, fructose, lossis brine cookies.
Daim ntawv qhia rau lub ncuav qab zib yooj yim tsis muaj qab zib yog qhov yooj yim heev.
Daim ntawv qhia feem ntau muaj raws li nram no:
- Ib pob thib peb ntawm margarine.
- Ib thiab ib nrab khob ntawm oat lossis rye hmoov.
- Qhov peb ntu ntawm cov khoom qab zib (xws li, fructose).
- Ob tug quail qe.
- Ib me ntsis ntsev.
- Vanillin rau kev hais lus tsis hnov tsw ntau dua ntawm kev ua tiav ci.
Knead lub khob noom cookie tuab los ntawm kev sib tov nrog txhua yam khoom saud. Tom qab ntawd, siv cov koob txhaj tshuaj ci, muab tso rau ntawm daim ntawv ci nrog lub npov ci ci ua daim ntawv me me. Ci hauv qhov cub preheated ntawm qhov kub ntawm ob puas degrees txog li kaum tsib feeb.
Cov ncuav qab zib nrov tshaj plaws rau cov neeg mob ntshav qab zib yog li nram qab no:
- tsis pub piam thaj gingerbread cookieꓼ
- tsis muaj piam thaj rau menyuam yaus ꓼ
- piam thaj tsis pub zib ntab ncuav qab zibꓼ
- khoom nrog tsev cheese tsis muaj qab zib
- nrog rau qhov sib ntxiv ntawm ib qho me me ntawm cov txiv ntoo (cov txiv hmab txiv ntoo qhuav kuj haum).
Thaum npaj cov ncuav qab zib yam tsis muaj qab zib, nws raug tso cai rau siv tag nrho cov khoom muaj qes glycemic.
Qhov yooj yim thiab nyiam tshaj plaws los ntawm ntau yog ncuav qab zib oatmeal. Txhawm rau ua kom noj nws tom tsev, koj yuav xav tau me me ntawm cov khoom xyaw:
- Ib nrab khob ntawm oatmeal thiab oatmeal.
- Ib nrab ib khob dej.
- Ib nrab ib diav ntawm cov qab zib.
- Vanillin.
- Ib tug tablespoon ntawm margarine.
Ua cov khoom qab zib me me los ntawm lub khob noom cookie tiav thiab kos cim rau ntawm daim ntawv ci nrog ci ntawv. Cov ncuav qab zib no tig tawm los ua cov ntxhiab tsw zoo thiab yooj yim nqus tau los ntawm lub cev.
Yuav ua li cas kom cov ncuav qab zib tsis muaj piam thaj yog tau piav qhia hauv cov yeeb yaj kiab hauv kab lus no.
