Ntshav qab zib hom 2 khoom noj: cov lus cov khoom lag luam

Txhua xyoo, yam 2 ntshav qab zib tau dhau los ua ib tus kab mob uas coob dua. Ntxiv mus, qhov mob no tseem tsis tuaj yeem kho tau, thiab kho kev mob ntshav qab zib feem ntau txo kev tswj hwm tus neeg mob kom zoo thiab tiv thaiv kev txhim kho ntawm qhov mob hnyav.

Txij li thaum muaj ntshav qab zib yog ib qho kab mob tshwm sim los ntawm cov khoom noj hauv lub cev, qhov tseem ceeb tshaj plaws hauv nws txoj kev kho yog txoj kev noj haus nruj me ntsis uas tsis suav nrog cov zaub mov muaj protein ntau thiab cov rog.

Kev noj zaub mov zoo rau kev noj zaub mov no yuav pab tswj cov ntshav qab zib kom nyob ib txwm, tsis tas nce cov koob tshuaj insulin thiab cov ntshav qab zib.

Glycemic Performance index

Niaj hnub no, feem ntau cov neeg endocrinologist pom zoo tias kev noj haus cov zaub mov muaj protein ntau tau txais kev kho mob ntau tshaj plaws hauv cov ntshav qab zib hom 2. Nrog rau hom kev noj haus no, tus neeg mob tau pom zoo kom siv cov zaub mov nrog qis glycemic index.

Lub glycemic Performance index yog qhov ntsuas uas tau muab rau tag nrho cov khoom lag luam yam tsis suav. Nws pab txiav txim xyuas seb lawv muaj carbohydrates pes tsawg. Qhov siab dua qhov ntsuas, cov carbohydrates ntau hauv cov khoom lag luam muaj thiab qhov pheej hmoo ntawm kev nce ntshav hauv cov ntshav qab zib.

Lub siab glycemic siab tshaj plaws yog muaj los ntawm cov khoom lag luam, uas suav nrog ntau cov suab thaj lossis hmoov txhuv nplej siab, cov no yog ntau yam khoom qab zib, txiv hmab txiv ntoo, dej cawv, kua txiv thiab txhua yam khoom bakery ua los ntawm hmoov dawb.

Txawm li cas los xij, nws yuav tsum nco ntsoov tias tsis yog txhua txhua carbohydrates yog sib npaug tsis zoo rau cov neeg mob ntshav qab zib. Cov neeg mob ntshav qab zib, ib yam li txhua tus neeg, xav tau cov zaub mov uas muaj cov khoom noj ua si hnyav, uas yog cov khoom tseem ceeb rau lub zog rau lub hlwb thiab lub cev.

Cov carbohydrates yooj yim yog nqus tau los ntawm lub cev thiab ua rau cov ntshav qab zib nce siab. Tab sis lub cev siv sijhawm ntev npaum li cas los zom cov carbohydrates ntau, thaum lub sij hawm cov piam thaj maj mam nkag mus rau cov ntshav, uas tiv thaiv cov ntshav qab zib kom nce mus rau qib tseem ceeb.

Cov khoom thiab lawv cov glycemic index

Lub glycemic Performance index yog ntsuas hauv cov ntsuas ntawm 0 txog 100 lossis ntau dua. Tib lub sijhawm, qhov ntsuas ntawm 100 units muaj cov ntshiab nyob hauv. Yog li, qhov los ze zog glycemic Performance index ntawm cov khoom kom 100, cov suab thaj ntau nws muaj.

Txawm li cas los xij, muaj cov khoom lag luam uas nws qib glycemic ntau dua li lub cim ntawm 100 qhab nia. Qhov no yog vim tias nyob hauv cov zaub mov no, ntxiv rau cov khoom noj yooj yim carbohydrates, muaj cov rog ntau.

Raws li cov ntawv txheeb glycemic, txhua yam khoom noj khoom haus tuaj yeem raug faib ua peb pawg hauv qab no:

1. Nrog tus lej glycemic tsis txaus - los ntawm 0 txog 55 units;
2. Nrog nruab nrab glycemic Performance index - los ntawm 55 txog 70 units;
3. Nrog lub siab glycemic Performance index - los ntawm 70 units thiab sab saud.

Cov khoom lag luam los ntawm pawg tom kawg tsis tsim nyog rau kev noj haus hauv hom 2 ntshav qab zib, vim tias lawv tuaj yeem ua rau muaj mob ntawm hyperglycemia thiab ua rau glycemic coma. Nws raug tso cai siv lawv tsuas yog tsawg thiab tsis tshua muaj ntau.

Lub glycemic Performance index ntawm cov khoom yog pawg los ntawm lwm yam xws li:

1. Muaj pes tsawg leeg. Qhov pom muaj fiber ntau lossis cov khoom noj muaj fiber ntau hauv ib qho khoom noj ua rau nws txo nws cov glycemic. Yog li ntawd, yuav luag txhua cov zaub yog cov txiaj ntsig zoo rau cov neeg mob ntshav qab zib, txawm tias qhov tseeb tias lawv yog cov khoom noj ua kom rog. Tib yam siv rau xim av mov, oatmeal thiab rye lossis bran cij;
2. Txoj kev ua noj ua haus. Tus neeg mob ntshav qab zib yog qhov sib xyaw nrog kev siv cov khoom noj kib. Khoom noj khoom haus nrog tus kab mob no yuav tsum tsis txhob muaj cov rog ntau, vim tias qhov no yuav pab kom lub cev hnyav dua thiab ua rau cov nqaij tsis haum rau cov tshuaj insulin. Ntxiv rau, cov zaub mov kib muaj cov glycemic siab dua.

Lub tais uas lo nqaij hau los yog ci nqaij yuav tau txais txiaj ntsig zoo dua rau cov ntshav qab zib.

Cov lus

Glycemic qhov ntsuas ntawm cov zaub thiab tshuaj ntsuab tau nce ntxiv:

Raws li lub rooj qhia tseeb pom tseeb, feem ntau cov zaub muaj cov glycemic siab qis qis. Nyob rau tib lub sijhawm, cov zaub yog cov nplua nuj nyob hauv cov vitamins thiab cov zaub mov muaj txiaj ntsig, thiab vim muaj cov ntsiab lus fiber ntau lawv tsis cia cov piam thaj rau hauv ntshav sai sai.

Qhov tseem ceeb tshaj plaws yog xaiv txoj hauv kev ua noj zaub. Cov zaub uas yuav pab tau zoo tshaj plaws yog muab rhaub lossis hau rau hauv cov dej qab ntsev. Xws li cov zaub mov zaub yuav tsum muaj nyob rau ntawm tus neeg mob ntshav qab zib lub rooj ntau li ntau tau.

Glycemic Performance index cov txiv hmab txiv ntoo thiab cov txiv ntseej:

Ntau cov txiv hmab txiv ntoo thiab cov txiv ntoo yog qhov tsis zoo rau cov neeg mob ntshav qab zib hom 2, yog li koj yuav tsum ua tib zoo saib, suav nrog lawv hauv koj cov zaub mov noj. Nws yog qhov zoo tshaj plaws los muab kev nyiam rau cov txiv hmab txiv ntoo uas tsis muaj qab zib, ntau cov citrus thiab qaub berries.

Cov lus ntawm cov khoom noj siv mis thiab lawv cov glycemic index:

Tsis yog txhua txhua mis los yog muaj txiaj ntsig sib luag rau cov ntshav qab zib. Raws li koj paub, mis muaj mis nyuj qab zib - lactose, uas kuj hais txog cov khoom noj carbohydrates. Nws qhov tshwj xeeb yog tshwj xeeb tshaj yog cov rog hauv cov khoom noj muaj roj xws li qaub cream los yog tsev cheese.

Ntxiv rau, cov khoom noj muaj roj yog cov muaj peev xwm nce cov roj cholesterol hauv tus neeg mob lub cev thiab ua rau cov phaus ntxiv, uas tsis tuaj yeem tsis cuam tshuam txog hom ntshav qab zib hom 2.

Glycemic Index ntawm Khoom Protein:

Ntau ntau yam ntawm cov nqaij, nqaij qaib thiab ntses muaj xoom glycemic, tab sis qhov no tsis txhais tau tias lawv tuaj yeem noj tau hauv qhov tsis muaj txiaj ntsig. Txij li thaum qhov tseem ceeb ua rau cov ntshav qab zib hom 2 yog rog dhau, nrog tus kab mob no yuav luag txhua cov nqaij cov nqaij txwv tsis pub noj, tshwj xeeb yog cov ntsiab lus rog.

Cov cai khoom noj khoom haus

Kev noj haus rau hom ntshav qab zib hom 2 cuam tshuam yuav tsum siv ntau txoj cai.

Thawj qhov tseem ceeb tshaj plaws yog qhov ua tiav qhov kev tshem tawm cov zaub mov qab zib thiab txhua yam khoom qab zib (jam, khob noom, khoom qab zib, ncuav qab zib, thiab lwm yam). Hloov chaw qab zib, koj yuav tsum siv cov khoom qab zib kom muaj kev nyab xeeb, xws li xylitol, aspartame, sorbitol. Tus lej ntawm cov zaub mov yuav tsum tau nce mus txog 6 zaug hauv ib hnub. Ntawm cov ntshav qab zib, nws raug nquahu kom noj ntau, tab sis hauv feem me me. Lub sijhawm nruab nrab ntawm txhua pluas mov yuav tsum yog luv, tsis pub ntau tshaj 3 teev.

Cov neeg mob ntshav qab zib yuav tsum tsis txhob noj hmo los yog noj hmo lig. Lub sijhawm kawg yuav noj mov yuav tsum tsis pub dhau 2 teev ua ntej yuav mus pw. Koj kuj yuav tsum tau ua raws li tus lej ntawm lwm cov kev cai:

1. Nruab hnub thaum sawv ntxov noj tshais, noj su thiab noj hmo, tus neeg mob tau txais khoom noj txom ncauj ntawm cov txiv hmab txiv ntoo thiab zaub tshiab;
2. Tus kws kho mob ntshav qab zib tau qhia kom tsis txhob noj tshais, vim tias nws pab pib ua haujlwm ntawm tag nrho lub cev, tshwj xeeb, txhawm rau kev ua kom cov metabolism hauv lub cev, uas yog qhov tseem ceeb tshaj plaws hauv tus kabmob no. Kev noj tshais zoo tagnrho yuav tsum tsis txhob hnyav dhau, tab sis hearty;
3. Cov ntawv qhia kev kho mob rau tus neeg mob ntshav qab zib yuav tsum muaj lub teeb noj mov, siav thaum lub sijhawm lossis rhaub hauv dej, thiab muaj cov rog tsawg kawg nkaus. Ua ntej npaj ib qho nqaij cov tais diav, nws yog ib qho tsim nyog yuav tsum txiav tawm txhua qhov rog los ntawm nws, yam tsis muaj kev zam, thiab nws yog qhov yuav tsum tau tshem tawm cov nqaij ntawm nqaij qaib. Txhua cov khoom lag luam yuav tsum tau noj tshiab thiab noj qab haus huv li sai tau.
4. Yog tias tus mob ntshav qab zib muaj qhov hnyav dhau, tom qab ntawv no, txoj kev noj haus yuav tsum tsis yog cov zaub mov muaj roj tsawg, tab sis cov zaub mov muaj calorie tsawg.
5. Ntawm cov ntshav qab zib mellitus, ib qho yuav tsum tsis txhob noj pickles, marinades thiab nqaij nqaij uas haus luam yeeb, nrog rau cov kua txiv ntsev, cov kab nrib pleb thiab tej daim. Ib qho ntxiv, koj yuav tsum tso tseg cov cwj pwm phem, xws li haus luam yeeb lossis haus dej haus cawv;
6. Tus mob ntshav qab zib tsis yog txwv tsis pub noj khob cij, tab sis nws yuav tsum yog ua los ntawm cov hmoov nplej zoo. Nrog rau qhov mob no, txhua yam nplej thiab txhuv whole-grain bread, ntxiv rau bran cij, yuav muaj txiaj ntsig zoo dua;
7. Kuj, porridge, piv txwv, oatmeal, buckwheat lossis pob kws, yuav tsum muaj nyob hauv daim ntawv qhia zaub mov.

Cov kev tswj rau cov ntshav qab zib yuav tsum nruj heev, vim tias qhov hloov pauv los ntawm kev noj zaub mov yuav ua rau tus neeg mob lub cev cia li ploj mus sai.

Yog li, nws yog ib qho tseem ceeb heev rau cov neeg mob ntshav qab zib los soj ntsuam lawv cov zaub mov kom zoo thiab ib txwm ua raws cov kev ua txhua hnub, uas yog, noj raws sijhawm, tsis muaj sijhawm so ntev.

Qauv ntawv qhia zaub mov rau cov qab zib siab:

1 hnub

1. Pluas tshais: porridge los ntawm oatmeal nyob rau hauv cov mis nyuj - 60 units, freshly nyem carrot kua txiv - 40 units;
2. Noj su: ib khub ntawm ci txiv apples - 35 units lossis txiv kab ntxwv tsis muaj qab zib - 35 units.
3. Noj su: Pea kua zaub - 60 ntu, zaub xam lav (nyob ntawm muaj pes tsawg leeg) - tsis pub ntau tshaj 30, ob lub ncuav ntawm cov mov ci tag nrho - 40 units, khob dej tshuaj yej (zoo dua ntsuab) - 0 units;
4. Noj sus yav tav su. Grated zaub ntug hauv paus nyias nrog prunes - txog 30 thiab 40 units.
5. Noj hmo Buckwheat porridge nrog nceb - 40 thiab 15 units, tshiab dib - 20 units, hlais ib qho khob cij - 45 units, khob dej ntxhia dej - 0 units.
6. Thaum tsaus ntuj - mug ntawm qis rog rog kefir - 25 units.

2 hnub

• Noj tshais. Cov muaj roj tsawg hauv tsev cheese nrog cov kua txiv - 30 thiab 30 units, khob dej ntsuab - 0 chav nyob.
• Noj tshais thib ob. Cranberry txiv hmab txiv ntoo haus - 40 ntsuas, ib me me cracker - 70 units.
• Noj su Taum kua zaub - 35 units, ntses casserole - 40, zaub qhwv - 10 units, 2 daim khob cij - 45 units, ib qho dej qab zib ntawm cov txiv hmab txiv ntoo qhuav (nyob ntawm qhov muaj pes tsawg leeg) - txog 60 units;
• Noj sus yav tav su. Ib daig mov ci nrog feta cheese - 40 thiab 0 chav nyob, khob haus dej.
• Noj hmo Cov zaub stew - 55 ntu, 1 daim ncuav - 40-45 units, tshuaj yej.
• Thaum tsaus ntuj - ib khob mis nyuj skim nyuj - 27 units.

3 hnub

1. Noj tshais. Ncuav pancakes nrog raisins - 30 thiab 65 units, tshuaj yej nrog mis nyuj - 15 units.
2. Noj tshais thib ob. 3-4 apricots.
3. Noj su Borsch tsis muaj nqaij - 40 units, ci ntses nrog zaub ntsuab - 0 thiab 5 chav nyob, 2 daim khob cij - 45 units, ib khob khob rosehip infusion - 20 units.
4. Noj sus yav tav su. Txiv hmab txiv ntoo cov zaub xam lav - txog 40 units.
5. Noj hmo Dawb cabbage stewed nrog nceb - 15 thiab 15 units, ib daim ntawm qhob cij 40 - chav nyob, ib khob dej tshuaj yej.
6. Thaum tsaus ntuj - ntuj yogurt - 35 units.

4 hnub

• Noj tshais. Protein omelette - 48 units, mov ci thoob - 40 units, kas fes - 52 units.
• Noj tshais thib ob. Cov kua txiv los ntawm cov txiv apples - 40 units, ib qho me me tawg - 70 units.
• Noj su Cov kua zaub lws suav - 35 qhab nia, nqaij qaib fillet ci nrog zaub, 2 cov mov ci, ntsuab tshuaj yej nrog ib nplais txiv qaub.
• Noj sus yav tav su. Ib daig mov ci nrog curd loj - 40 thiab 45 units.
• Noj hmo Carrot cutlets nrog kua mis nyeem yog 55 thiab 35 units, qee lub khob cij 45 units, ib khob dej tshuaj yej.
• Thaum tsaus ntuj - ib khob mis 27 chav nyob.

5 hnub

1. Noj tshais. Ib khub qe nyob hauv ib lub hnab - 48 units (1 lub qe), tshuaj yej nrog mis nyuj 15.
2. Noj tshais thib ob. Ib lub phaj me me ntawm berries (nyob ntawm seb hom - raspberries - 30 units, txiv pos nphuab - 32 units, thiab lwm yam).
3. Noj su Nqaij kua zaub kua zaub nrog tshiab zaub qhwv dawb - 50 units, qos patties - 75 units, zaub xam lav - txog 30 units, 2 daim khob cij - 40 units, compote - 60 units.
4. Noj sus yav tav su. Tsev cheese nrog cranberries - 30 thiab 40 units.
5. Noj hmo Nqaij ntses uas muaj ntshav qab zib ntses cutlet - 50 units, zaub xam lav - txog 30 units, qhob cij - 40 units, ib khob dej tshuaj yej.
6. Thaum tsaus ntuj - ib khob ntawm kefir - 25 units.

Cov lus qhia txog kev noj zaub mov zoo ntshav qab zib tau piav qhia nyob hauv cov yeeb yaj kiab hauv tsab xov xwm no.