Nrog rau cov ntshav qab zib kom ntau, nws yog ib qho tseem ceeb kom tshem tawm sai sai cov khoom noj carbohydrates los ntawm kev noj haus. Nws yog lawv leej twg nce siab rau ntawm cov piam thaj hauv cov ntshav. Nrog tus mob ntshav qab zib hom 2, nws tseem ceeb heev uas yuav tau ua raws li kev noj haus, vim nws yog kev kho mob tseem ceeb. Txhua yam khoom noj hauv cov khoom noj yog xaiv tau raws li lawv cov glycemic index (GI).
Qhov ntsuas ntawd yuav cuam tshuam sai npaum li cas cov piam thaj cov ntshav hauv cov ntshav tom qab noj ib qho khoom lag luam. Tus nqi no hauv kev ua ke cov khoom noj khoom haus yog coj los ntawm tag nrho cov kws kho mob hauv endocrinologist. Rau cov ntshav qab zib hom 1 (hom insulin-tiv thaiv), tus nqi ntawm XE (chav ua mov ci) yuav tsum tau coj mus rau hauv tus lej ntawm txhua pluas noj. Raws li qhov ntsuas no, cov koob tshuaj ntawm cov tshuaj insulin luv luv yog suav.
Ntxiv rau qhov no, nws yog ib qho tseem ceeb kom soj ntsuam cov hauv paus ntsiab lus ntawm kev noj zaub mov - tus naj npawb ntawm kev ua haujlwm thiab kev sib tw muab faib ua cov carbohydrates thiab cov protein nyob rau txhua pluas noj. Hmoov tsis zoo, cov kws kho mob tsis tshua qhia neeg mob txog dab tsi thiab thaum twg noj.
Tsab ntawv xov xwm no yuav tham txog yuav ua li cas ua noj rau noj tshais nrog ntshav qab zib, ib daim ntawv teev cov khoom noj uas muaj glycemic index tsawg, cov zaub mov kwv yees txhua hnub rau cov ntshav qab zib hom 2 uas muaj qhov hnyav tshaj yog tau piav.
Glycemic Tshais Khoom Noj Khoom Haus Index
Pluas tshais rau cov ntshav qab zib yuav tsum tau npaj los ntawm cov khoom noj uas muaj glycemic index, uas yog, txog li 50 units suav nrog. Los ntawm cov pluas noj no, tus neeg mob cov ntshav qab zib cov ntshav yuav tsis nce, thiab qhov ntsuas yuav tsis pub dhau. Cov zaub mov nrog qhov ntsuas txog li 69 ntu yuav nyob ntawm tus neeg mob lub npe, tab sis tsuas yog ua zam, ob zaug ib lim tiam, tsis ntau tshaj 100 grams.
Txog ntshav qab zib hom 1 thiab hom 2, nws raug txwv tsis pub noj zaub mov nrog qhov ntsuas qhov ntsuas ntawm 70 units lossis ntau dua rau pluas tshais. Vim tias lawv, txoj kev pheej hmoo ntawm hyperglycemia thiab ntau yam teeb meem ntawm cov phiaj los ua ke plab hnyuv siab ntxiv nce.
Ntxiv nrog rau qhov ntsuas, nws yog ib qho tsim nyog yuav tsum tau coj mus rau hauv cov lus qhia hauv lub caloric ntawm cov khoom lag luam, vim tias ntau tus neeg mob uas tsis muaj insulin-hom mob ntshav qab zib yog rog. Thiab qhov no tsis tshua muaj kev cuam tshuam cuam tshuam lub chav kawm ntawm tus kab mob. Nrog rau cov piam thaj hauv ntshav nce ntxiv, tshwj xeeb tshaj yog tias tus neeg mob tau tawm tsam nrog qhov hnyav dhau, nws yog ib qho tsim nyog kom noj tsis ntau dua 2300 - 2400 kcal ib hnub.
Tus mob ntshav qab zib tuaj yeem tau noj tshais nrog cov zaub mov qis GI nram qab no:
- cereals - buckwheat, oatmeal, xim av mov, barley, nplej thiab nplej pob kws;
- khoom noj siv mis - tsev cheese, fermented ci mis nyuj, kefir, ua lub tsev tsis muaj qab zib yogurt;
- zaub - zaub qhwv ntawm txhua yam, dib, lws suav, nceb, lws, dos, radish, taum, taum pauv, lentils;
- txiv hmab txiv ntoo thiab berries - txiv pos nphuab, txiv apples, pears, raspberries, blueberries, txiv ntoo qab zib, txiv ntoo qab zib, txiv pos nphuab, dub thiab liab currants, gooseberries;
- nqaij, ntses thiab nqaij nruab deg - nqaij qaib, nqaij nyuj, nqaij qaib ntxhw, quail, pike, perch, hake, pollock, flounder, squid, octopus, cws, qwj nplais;
- cov txiv ntoo thiab cov txiv hmab txiv ntoo qhuav - txiv qhuav apricots, prunes, txiv apples qhuav, Walnut, pistachios, txiv laum huab xeeb, txiv ntoo thuv, hazelnuts, paj noob hlis thiab noob taub.
Koj tuaj yeem noj tshais nrog ib qho ntawm cov khoom lag luam saum toj no, qhov tseem ceeb tshaj plaws yog yuav tsum tau muab lawv sib xyaw kom raug thiab tsim cov khoom noj kom zoo rau thaum sawv ntxov.
Noj tshais noj tshais
Kev xaiv cov qaij nplej nrog GI tsawg heev yog qhov dav heev. Tsawg tsawg tus raug txwv - pob kws nplej (mamalyga), millet, nplej dawb. Thaum mob ntshav qab zib mellitus hom 2 thiab hom 1, nws tsis pom zoo kom ntxiv butter rau khaub noom.
Yog hais tias tus neeg mob xav tau mis nyuj porridge, ces cov kev xaiv zoo tshaj plaws yuav muab cov mis sib xyaw kom sib npaug nrog dej. Nws tseem yuav tsum tau yug hauv siab tias lub thicker qhov sib xws ntawm lub tiav lawm porridge, siab dua nws qhov ntsuas.
Sweeten cereal tuaj yeem yog cov khoom qab zib (stevia, sorbitol, fructose), thiab zib ntab. Txawm li cas los xij, tsis txhob mob siab rau nrog cov khoom lag luam beekeeping no. Nrog rau cov ntshav qab zib kom ntau, tsis pub ntau tshaj ib tablespoon ntawm zib ntab pub rau ib hnub. Nws yog ib qho tseem ceeb kom xaiv cov khoom zoo. Nws ntseeg tau tias ntshav qab zib zib ntab yuav tsum yog ntawm cov ntau yam hauv qab no - linden, buckwheat, ntoo thuv lossis acacia. Lawv qhov ntsuas tsis dhau 50 units.
Tso cai rau cov zaub mov uas muaj ntshav qab zib noj tshais:
- thoob ham;
- xim av (xim av) mov;
- oatmeal;
- sau ntawv;
- nplej siab nplej;
- pearl barley;
- barley groats.
Nws yog qhov zoo rau noj qab zib nrog cov txiv ntoo. Kiag li txhua cov txiv ntoo muaj qhov ntsuas qis, tab sis cov ntsiab lus muaj calorie siab. Yog li ntawd, nws tsim nyog ntxiv tsis ntau tshaj 50 gram ntawm cov txiv ntseej rau zaub mov. Ntxiv cov porridge nrog cov txiv ntoo thiab cov txiv hmab txiv ntoo qhuav yog tso cai 200 grams ntawm cov txiv ntoo lossis txiv ntoo.
Nws yog thaum sawv ntxov tias nws yuav tsum tau noj txiv hmab txiv ntoo lossis txiv ntseej kom tsis txhob muaj ntshav qab zib kom cov ntshav tsis loj tuaj. Qhov no tau piav qhia yooj yim heev - nrog xws li cov khoom qabzib nkag mus rau hauv lub cev, uas zoo rau lub cev los ntawm kev tawm dag zog thaum sawv ntxov.
Ib qho mob ntshav qab zib zoo tshaj plaws ua tshais - oatmeal hauv dej nrog txiv ntoo thiab txiv hmab txiv ntoo qhuav, ob lub txiv av nruab nrab. Tom qab noj pluag tshais, koj tuaj yeem haus ib khob dej ntsuab lossis dub tshuaj yej nrog ib diav ntawm zib ntab.
Noj tshais
Tus neeg mob ntawv qhia zaub mov yuav tsum muaj ib nrab ntawm cov zaub mov tais. Lawv xaiv yog qhov dav heev, uas tso cai rau koj los ua ntau yam tais diav. Lawv cov nqi lus dag tsis yog nyob hauv qhov muaj cov vitamins thiab minerals, tab sis kuj nyob hauv qhov muaj fiber ntau, uas ua rau cov ntshav ntws mus rau hauv cov ntshav.
Feem ntau cov zaub mov raug txwv tsis pub noj rau hnub ua ntej koj yuav tsum tau kuaj ntshav qab zib. Txawm li cas los xij, qhov no tsis muaj dab tsi ua rau cov tais diav zaub.
Qhov saj zoo ntawm cov zaub tshais raug tso cai rau muaj ntau haiv neeg sib xyaw nrog cov khoom noj qab zib thiab tshuaj ntsuab, vim lawv muaj qhov ntsuas qis. Koj tuaj yeem muab qhov nyiam nyob rau turmeric, oregano, zaub txhwb qaib, zaub txig, qej qus, zaub ntsuab, cov hauv paus dos ntsuab, dill lossis suneli hops.
Hauv qab no yog cov npe "kev nyab xeeb" rau zaub mob ntshav qab zib:
- lws suav;
- noob dos loj;
- qij
- legumes - taum, taum pauv, lentils;
- zaub qhwv - zaub cob pob, Zaub pob zaub, zaub paj, Beijing, dawb, liab-hau;
- quav;
- nceb - oyster nceb, champignons, ceps, npauj ntses, zib ntab, chanterelles;
- Txiv lws suav
- lub dib
- radish.
Zaub lauj kaub tais diav - muaj tshais vitamin tsis muaj suab thaj, uas yuav ua rau muaj lub siab xav ntev. Nws raug tso cai ntxiv cov zaub mov zaub nrog kev tawg yooj yim hauv cov khoom noj carbohydrates, piv txwv li, ib qho hlais ntawm cov qhob cij rye lossis lwm yam khoom qab zib uas muaj qab zib. Kev ci yuav tsum tau tsuas yog los ntawm qee yam ntau hom hmoov - rye, buckwheat, spelled, txiv maj phaub, flaxseed, oatmeal.
Koj tuaj yeem ua ib lub qe hau lossis muab txau nrog zaub rau pluas tshais. Tab sis koj yuav tsum nco ntsoov tias nrog cov roj (cholesterol) ntau nws yog txwv tsis pub noj ntau dua ib lub qe hauv ib hnub, ntau dua qhov tseeb, qhov no siv tshwj xeeb rau lub nkaub, vim nws muaj cov roj ntau hauv cov roj uas txhaws tsis zoo, ua rau txhaws ntawm cov hlab ntshav thiab tsim cov plahaum cov plahaum. GI yolk yog sib npaug li 50 qhab nia, cov protein protein yog xoom.
Yog li, tshais rau hom 2 mob ntshav qab zib muaj peev xwm ua tau ntau yam, ua tsaug rau ntau daim ntawv teev cov khoom noj pub rau hom ntshav qab zib hom 2. Cov hauv qab no qhia txog yuav ua li cas ua zaub mov qab qab omelet.
Nws yuav tsum tau muab sau cia tam sim ntawd nws yog qhov zoo tshaj plaws los tsuav zaub rau omelettes hauv kib nrog rau sab siab lossis hauv cov kua ntses. Ntxiv cov roj zaub tsawg kawg, thiab nws zoo dua kom tua ntawm dej.
Cov khoom xyaw hauv qab no yuav tsum:
- ib lub qe;
- ib nrab cov txiv lws suav;
- ib nrab dos;
- 100 grams champignons;
- rye qhob cij hlais (20 grams);
- zaub roj;
- ob peb ceg ntawm parsley;
- ntsev, kua txob rau hauv av dub - mus saj.
Nyob rau hauv ib lub lauj kaub, tso cov txiv lws suav, txiav rau hauv kab, cov dos hauv ib nrab ib ncig thiab nceb, hlais hauv daim hlau, ntsev thiab kua txob. Simmer rau 3 rau 5 feeb. Nyob rau lub sij hawm no, yeej lub qe, ntsev, ntxiv ib qhov nqaij me ntawm cov mov ci. Ncuav rau hauv qhov sib tov thiab sib tov sai sai, kua txob. Npog thiab ua noj dhau li hluav taws kom sov tsawg tsawg li tsib feeb. Cia lub omelet sawv hauv qab lub hau rau ib feeb, tom qab ntawd txhuam cov zaub mov nrog tws parsley.
Cov zaub ua omelette yuav yog cov ntshav qab zib zoo rau noj tshais.
Nyuaj xyaw cov tais diav
Koj tuaj yeem pab cov neeg mob ntshav qab zib thiab ua ib qho zaub mov txawv rau ua tshais, xws li zaub stewed nrog nqaij, nqaij qaib cov nqaij qaib hauv nqaij soob lossis zaub mov noj. Qhov loj tshaj plaws yog tias cov khoom lag luam muaj GI tsawg thiab cov ntsiab lus tsis muaj calorie.
Cov zaub mov siav tsis txhob muaj muaj roj ntau dua, uas yog, siv cov roj zaub kom tsawg, tsis suav cov kua ntsw thiab txhua yam khoom noj zaub mov ntau. Nyob rau tib lub sijhawm, peb yuav tsum tsis txhob hnov qab tias cov neeg mob ntshav qab zib raug txwv tsis pub noj ntau dhau - qhov no nce qhov kev nce siab ntawm cov piam thaj hauv cov ntshav.
Cov zaub mov ntau hauv suav nrog xam lav, uas tau npaj los ntawm cov khoom lag luam ntawm ntau pawg. Ib qho zoo thiab noj tshais yuav noj zaub xam lav ntawm zaub thiab hau nqaij ntses nyoo, ua ke nrog roj txiv ntseej, qab zib tsis muaj qab zib los yog qab zib cream nrog rau cov rog ntawm 0.1%, piv txwv li, TM "Lub Tsev Lub Tsev". Xws li cov zaub xam lav yuav tseem kho cov ntawv qhia zaub mov zoo rau cov ntshav qab zib ntawm thawj thiab hom thib ob.
Cov khoom xyaw hauv qab no yuav tsum:
- ob lub duav;
- ib nrab dib;
- ib lub qe hau;
- ib pawg ntawm cov hauv paus dos ntsuab;
- 150 grams creamy tsev cheese;
- 1.5 teaspoons ntawm txiv roj roj;
- kua txiv txiv qaub.
Raub squid rau hauv cov dej qab ntsev rau ob peb feeb, tev tawm ntawm zaj duab xis thiab txiav mus rau hauv ib daim hlab, txiav cov nqaj zoo li. Tsuav lub qe, muab cov tsuav txiav ua dos. Ua ke cov khoom xyaw, ntsev kom saj thiab drizzle nrog txiv qaub kua txiv. Lub caij nrog butter thiab tsev cheese, sib xyaw kom huv.
Ua cov zaub xam lav rau hauv lub chilled, koj tuaj yeem kho kom zoo nrog cov hlais cov txiv qaub thiab cov cw nqaij cw.
Qauv ntawv qhia zaub mov
Kev noj zaub mov kom zoo rau tus mob ntshav qab zib, tsis hais nws rog dhau los yog tsis, nws yuav tsum muaj qhov sib npaug, uas yog, suav nrog cov khoom lag luam ntawm ob qho tib si tsiaj thiab keeb kwm tsob ntoo.
Yog hais tias tus neeg mob tau tawm tsam nrog qhov hnyav tshaj, ces nws raug tso cai ib zaug ib lub lim tiam, tsuas yog muaj cov khoom noj muaj protein ntau - hau nqaij qaib, quail, nqaij nyuj, hau qe, qaub-mis khoom. Haus dej ntau rau hnub ntawd - dej ntxhia, tshuaj yej ntsuab, khov kas fes-haus kas fes. Tab sis tseem ceeb tshaj, saib xyuas koj li kev noj qab haus huv thiab lub cev kev teb rau hnub protein.
Hauv qab no yog cov ntawv qhia txog ob peb hnub rau cov neeg uas lub cev hnyav. Nws tuaj yeem hloov kho raws li tus nyiam saj cov ntshav qab zib.
Thawj hnub:
- noj oatmeal porridge nrog txiv ntoo, ob lub txiv av tshiab thiab dub tshuaj yej rau noj tshais;
- ib qho khoom noj txom ncauj yuav kas fes nrog qab zib ntawm 15% rog, ib qho hlais rye cij thiab taum paj;
- rau pluas su, ua noj kua zaub ci kua zaub, buckwheat nrog gravy ntawm cov nqaij nyuj uas tsis muaj rog, ib khob kua txiv lws suav, hlais ntawm cov khob cij rye;
- khoom noj txom ncauj - 150 grams ntawm tsev cheese;
- rau noj hmo, npaj zaub stew rau hom 2 mob ntshav qab zib thiab lub nqus ntses patty, tshuaj yej dub;
- rau hmo thib ob (thaum muaj tshaib plab) pab 150 - 200 millilitres ntawm cov khoom noj uas tsis muaj roj fermented - cov mis nyuj uas muaj suab thaj, kefir lossis yogurt.
Cov yeeb yaj kiab hauv tsab xov xwm no piav qhia txog daim ntawv qhia rau kua zaub mov noj uas tau pom zoo rau cov ntshav qab zib.
