Hmoov tsis zoo, ntau tus neeg tau siv los ntsuas qhov tsis tseem ceeb ntawm kev noj zaub mov kom tsim nyog thiab muaj txiaj ntsig hauv kev kho mob ntshav qab zib. Nws yog qhov txhaum loj uas tsis quav ntsej txog kev noj zaub mov noj rau tus kab mob ntawm hom thib ob, vim nws yog los ntawm kev hloov pauv pathological hauv cov txheej txheem hauv cov zaub mov, uas tau npau taws los ntawm cov khoom noj tsis haum.
Nws muaj kev nyab xeeb tau hais tias hauv qee qhov xwm txheej, kev noj zaub mov noj yuav yog txoj kev cawm seej tiag tiag thiab tsuas yog kho nkaus xwb. Kev noj haus yuav tsum muaj cov khoom noj uas zoo ntxig, tsis txhob ua rau muaj kev hloov pauv hauv cov ntshav qab zib thiab tsis ua rau muaj kev cuam tshuam ntawm tus kabmob.
Thaum tag nrho cov kev cai ua raws, cov qib ntawm glycemia, cov txheej txheem hauv kev zom zaub mov normalizes, yog tias ib tus neeg rog dhau, nws tseem yuav tshem cov rog ntau dhau. Yog li, nws muaj peev xwm tshem tawm cov xwm txheej uas cuam tshuam rau kev muaj mob ntawm tus mob.
Kuv yuav noj dab tsi nrog ntshav qab zib? Thawj lo lus nug uas tshwm sim hauv ntau cov neeg mob ntshav qab zib yog:
- noj dab tsi pub rau cov ntshav qab zib hom 2
- cov khoom noj dab tsi koj yuav tsum noj txhua hnub.
Nws yog ib qho tsim nyog kom tsom rau cov nqaij ntshiv, ntses, cov khoom noj muaj roj tsawg, zaub thiab txiv hmab txiv ntoo. Yog tias cov piam thaj, vim yog qhov tseem ceeb ntawm lub zog, raug muab tso pov tseg tag nrho, lub cev yuav ploj mus sai sai, siv nws qhov khoom ntawm glycogen, thiab cov protein yuav zom. Txhawm rau tiv thaiv cov teeb meem no, koj yuav tsum noj zaub mov kom muaj protein ntau, kab kawm thiab vitamins.
Cereals, legumes
Lub ntsiab tseem ceeb yog qhia rau taum pauv, cov khoom lag luam yog pub los ntawm cov amino acids thiab protein, taum dawb yog qhov tseem ceeb tshwj xeeb. Tsis yog txhua tus neeg mob nyiam cov noob taum no vim tias lawv tsis paub tias yuav muaj ntau yam qab thiab ntau yam tais diav npaj tau los ntawm nws. Tsis muaj kev sib txuam nrog kev siv cov taum, tsuas yog nws pom zoo kom noj nrog ntau cov roj hauv cov hnyuv.
Yog hais tias tus mob ntshav qab zib muaj qhov kev ua txhaum, cov khoom lag luam nyob hauv kev siv tsawg lossis noj nws ua ke nrog enzyme npaj, uas yuav ua rau xoom roj tsim.
Cov amino acid muaj pes tsawg leeg ntawm cov taum yog qhov txiaj ntsig ntau, nws cov khoom muaj txiaj ntsig yog valine, lysine, tryptophan, leucine, histidine, phenylalanine. Qee qhov ntawm lawv suav hais tias yog cov amino acids tseem ceeb, lawv tsis yog tsim tawm los ntawm lub cev ntawm lawv tus kheej thiab yuav tsum los ntawm qhov chaw sab nraud nrog zaub mov noj.
Raws li rau kab keeb, cov vitamins C, B, PP, hlau, phosphorus thiab poov tshuaj yog qhov tseem ceeb. Txhua ntawm lawv yog qhov tseem ceeb rau:
- lub cev ua haujlwm txaus;
- txos cov ntshav qab zib.
Taum kuj tseem muaj txiaj ntsig zoo rau cov metabolism ntawm cov carbohydrates, vim tias cov tebchaw no sawv cev los ntawm sucrose thiab fructose.
Rau cov neeg mob ntshav qab zib, nws yog qhov tseem ceeb rau noj zaub mov noj, feem ntau buckwheat, nws tuaj yeem yog hom mis nyuj porridge lossis cov khoom xyaw tseem ceeb hauv cov tais diav. Qhov peculiarity ntawm cov porridge no yog tias cereal tsis muaj peev xwm cuam tshuam cov metabolism ntawm cov carbohydrates, vim nws tswj cov concentration ntawm cov piam thaj ntawm ib qib tau. Nrog kev siv cov buckwheat tsis tu ncua, tsis muaj kev hloov pauv hauv cov piam thaj, ib yam li tshwm sim thaum noj feem ntau ntawm cov zaub mov.
Tsis muaj tsawg dua qhov muaj txiaj ntsig thiab kev tso cai cereals rau ntshav qab zib ntawm hom thib ob:
- pearl barley;
- oatmeal;
- pob kws;
- nplej.
Ntxiv nrog rau lawv cov nplua nuj muaj pes tsawg leeg, lawv tau yooj yim zom, yooj yim txheej txheem los ntawm cov zom zaub mov, vim li ntawd, qhov zoo rau cov piam thaj tshwm sim.
Cereals yuav dhau los ua lub zog zoo tshaj plaws rau lub cev, yog qhov tseem ceeb ntawm ATP rau lub cev hlwb.
Txiv hmab txiv ntoo, cov txiv ntoo qhuav
Cov khoom noj muaj ntshav qab zib hom 2 cuam tshuam txog kev noj cov txiv ntoo tshiab. Cov txiv hmab txiv ntoo tau muab ib qho chaw tshwj xeeb rau cov neeg mob ntshav qab zib mellitus; lawv muaj cov tshuaj fiber, minerals thiab vitamins tseem ceeb. Carbohydrates yog sawv cev los ntawm sucrose, fructose, suab tsis muaj piam thaj.
Nws yog qhov tsim nyog yuav tsum paub tias tsis yog txhua yam txiv ntoo muaj txiaj ntsig zoo ib yam rau cov neeg mob. Cov zaub mov rau cov ntshav qab zib yuav tsum muaj qab zib thiab qaub txiv apples, txiv qaub, txiv kab ntxwv qaub, txiv kab ntxwv, txiv duaj, txiv duaj, pomegranates. Koj yuav tsum tau noj cov kua txiv ntoo: txiv ntoo qab zib, blueberries, blackberries, currants, gooseberries. Cov kua txiv thiab kua txiv qab zib muaj qee yam muaj qee cov carbohydrate ntau, yog li, lawv yuav tsum tau noj nyob rau hauv cov tsawg.
Txiv kab ntxwv, txiv qaub, txiv kab ntxwv qaub thiab lwm cov txiv qaub yuav tsum muaj nyob rau hauv tus neeg mob lub rooj txhua lub sijhawm, cov txiv hmab txiv ntoo muaj ntau nyob rau hauv cov vitamin C, uas tsim nyog rau kev ua haujlwm ntawm lub zog enzyme thiab ntxiv dag zog rau cov hlab ntshav.
Nws yog ib qho tseem ceeb uas lub glycemic index ntawm cov txiv hmab txiv ntoo citrus yog qhov tsawg heev:
- muaj cov khoom xyaw carbohydrate uas tuaj yeem cuam tshuam rau glycemia;
- lwm qhov txiaj ntsig zoo yog cov khoom ua tau zoo.
Cov kws kho mob txaus siab rau cov txiv hmab txiv ntoo rau lub peev xwm los tiv thaiv qhov tsis zoo ntawm hyperglycemia thiab inhibit kev txhim kho thiab kev vam meej ntawm cov ntshav qab zib.
Cov nqaij nyaum yuav tsis tuaj yeem noj ib zaug hauv qhov tsis muaj ntau, muaj ob peb lus hais txog lawv siv. Txiv hmab txiv ntoo yuav tsum yog tshiab tshiab, noj nyoos lossis siv los ua khoom tshiab. Cov kws kho mob qhia kom tsis txhob yuav cov kua txiv tom khw, vim lawv muaj suab thaj thiab lwm yam khoom noj uas ua rau muaj kab mob glycemia.
Khoom noj khoom haus hauv ntshav qab zib txwv kev siv cov txiv hmab txiv ntoo qhuav, lawv muaj qab zib ntau dhau. Ib qho ntawm cov teeb meem sib cav yuav yog hnub, lawv muaj ntau qhov yooj yim zom zom thiab muaj cov ntsiab lus muaj calorie ntau.
Txawm li cas los xij, cov khoom lag luam muaj ntau nyob hauv cov vitamin A, uas pab tiv thaiv kom tsis txhob muaj ntshav qab zib los ntawm cov kabmob ntawm cov tsis pom kev.
Ntshav qab zib Ceev
Noj zaub mov kom zoo nrog rau cov khoom uas yog cov neeg tseem ceeb ntawm yam khoom noj tseem ceeb, piv txwv li, koj yuav tsum tau noj txiv ntoo. Lawv muaj cov tshuaj fiber, vitamin D, poov tshuaj, polyunsaturated fatty acids uas cuam tshuam rau cov metabolism hauv kev ua kom yuag, txo glycemia.
Hauv qab ntawm cov tshuaj yeeb dej caw, nws muaj peev xwm ua tiav kom rov ua kom puas ntawm cov hlwb puas ntawm cov khoom nruab nrog sab hauv los nres kev loj hlob ntawm ntshav qab zib. Ib hom noob txiv twg tuaj yeem raug hu ua zaub mov tseem ceeb, yog qhov tseem ceeb ntawm lub zog rau lub hlwb.
Ntawm cov ntshav qab zib ntawm hom thib ob, cov txiv ntoo yog qhov muaj txiaj ntsig, cov txiv hmab txiv ntoo tau ntxiv nrog alpha-linolenic acid, zinc thiab manganese, kab kawm uas ua rau lub luag haujlwm tseem ceeb hauv kev txo cov qab zib. Vim tias muaj cov roj ntsha, qhov kev loj hlob ntawm atherosclerotic txhab ntawm ob txhais ceg, angiopathy ntawm cov kabmob hauv nruab nrog qis qis dua.
Qhov muaj pes tsawg leeg carbohydrate yuav tsum qhia tias nws pom zoo kom noj walnuts nrog ntshav qab zib li:
- ywj siab lauj kaub tais diav;
- feem ntawm cov txiv hmab txiv ntoo thiab zaub nyoos.
Yuav tsum muaj cov txiv laum huab xeeb rau cov ntshav qab zib; cov amino acids yog tshwj xeeb nyob rau hauv nws. Tsis muaj cov tsiaj protein ntxiv uas tuaj yeem piv nrog nws. Vim li no, cov txiv laum huab xeeb tau siv los ua qhov kev xav tau txhua hnub rau cov amino acids thiab cov protein.
Tawm tsam keeb kwm yav dhau los cuam tshuam txog cov khoom noj hauv lub cev, cov metabolism hauv protein tau sai sai, qhov teeb meem yuav hnov los ntawm kev txo qis ntawm glycoproteins, lawv koom nrog kev sib pauv ntawm cov cholesterol.
Yog tias qhov txheej txheem no tau ua txhaum, cov kev tawm tsam hnyav yog tsim tawm hauv ntau dhau, thiaj li ua rau cov ntshav qab zib mob txhab ntshav. Noj cov ntshav uas muaj ntshav qab zib muaj xws li txiv laum huab xeeb:
- txhawm rau txhim kho cov txheej txheem metabolic;
- kev kub ceev glycoprotein ntau lawm.
Cov tshuaj zoo pab rau kom tshem tawm cov roj cholesterol thiab pab txhawb nws kom tawg.
Tus yeej nyob rau hauv calcium yog almonds, nws yuav yog qhov khoom noj zoo tshaj plaws rau kev ua ntu zus ntawm cov mob ntshav qab zib, thaum pob qij txha thiab pob txha cuam tshuam. Yog tias koj noj 10 almonds ib hnub, lub cev yuav txaus nrog kab kawm uas cuam tshuam zoo rau chav kawm ntawm tus kabmob pib. Koj tsis tuaj yeem noj almonds kib thiab ua ntej yuav mus pw.
Ib qho ntxiv khoom uas muaj txiaj ntsig zoo rau tus neeg mob ntshav qab zib yog ntoo thuv. Nws tau hlub rau nws lub cim tshwj xeeb, muaj pes tsawg leeg vitamin, nplua nuj hauv phosphorus, magnesium, potassium, calcium, ascorbic acid thiab B vitamins.
Vim tias muaj cov protein, cov ntoo thuv ceev muaj feem xyuam rau:
- txos qhov kev kub siab ntawm cov piam thaj hauv lub cev;
- kho kab mob ntshav qab zib.
Muaj lub zog tiv thaiv kab mob ntshav dawb ntawm Walnut yog paub, uas yog qhov tseem ceeb rau kev tiv thaiv tus mob khaub thuas thiab mob khaub thuas hauv pawg no ntawm cov neeg mob. Cov noob txiv ntoo thuv yuav tshem tawm cov txheej txheem ntawm ob txhais ceg, yog tias tus neeg mob mob sab mob ntshav tes taw, mob hlwb microangiopathy.
Txhua hom noob txiv yuav dhau los ua cov khoom noj tsis txaus noj hauv cov ntawv qhia ntshav qab zib, cov txiv hmab txiv ntoo muaj ntau yam tshwj xeeb yog cov ntxhia pob zeb thiab protein. Cov txiv ntoo tsis muaj peev xwm ua rau ua txhaum ntawm cov metabolism hauv cov metabolism hauv tib neeg kev txom nyem los ntawm cov ntshav qab zib.
Tab sis txiv ntoo thuv pab rau cov neeg mob ntshav qab zib xav tau noj kom tsawg.
Dab tsi yog glycemic Performance index, yam tsis tau noj
Txhua tus neeg mob nrog hyperglycemia, tshwj xeeb tshaj yog muaj tus kab mob ntawm yam thib ob, yuav tsum muaj lub tswvyim ntawm glycemic index. Lo lus no ib txwm cuam tshuam nrog teeb meem kev noj haus tom qab paub tseeb kev kuaj mob.
Lub glycemic Performance index yog lub tswvyim uas yog qhov ntsuas ntawm qhov muaj peev xwm ntawm qee yam zaub mov ua rau kev ua kom cov ntshav qab zib ntau ntxiv. Txog rau hnub tim, ib lub rooj noj mov tau tsim, hauv txhua qhov glycemic qhov ntsuas ntawm cov zaub mov tau qhia, tsis tas yuav tsum tau zaum thiab suav tus lej no koj tus kheej.
Ua tsaug rau lub rooj noj mov, nws muaj peev xwm txiav txim siab txog yam uas txwv tsis pub noj, dab tsi yog pub thiab yam uas yuav tsum tau ua, tsis suav nrog. Yog tias muaj mob me me ntawm pathology cov txheej txheem no tsis cuam tshuam tshwj xeeb, tom qab ntawd nrog cov ntaub ntawv me thiab mob hnyav nrog kev xav tswj cov tshuaj insulin, nws yuav dhau los ua qhov tseem ceeb. Kev noj haus tau dhau los ua qhov tseem ceeb hauv kev sib txuas nrog cov tsos mob ntawm tus mob ntshav qab zib hom 2.
Daim ntawv qhia glycemic qhia txog qib uas cuam tshuam ntawm cov zaub mov ntawm cov ntshav qabzib, yog tias cov khoom lag luam raug muab tsawg GI, qhov no txhais tau tias tom qab nws cov suab thaj nce qeeb:
- siab dua GI, cov piam thaj sai dua;
- qhov siab dua cov piam thaj, qhov ua rau tus neeg mob hnov zoo dua.
Vim li no, cov zaub mov uas muaj glycemic siab yuav tsum tau muab cais tawm ntawm cov khoom noj.
Kev noj haus rau ntshav qab zib tsuas yog tso cai rau cov zaub mov uas muaj cov khoom zoo nyob rau hauv kev kho mob ntawm kev mob ntawm hyperglycemia. Hauv cov xwm txheej zoo li no, txawm tias GI yog siab dua qhov nruab nrab, kev siv cov khoom lag luam tsis txwv, tab sis me ntsis txwv. Tawm tsam no keeb kwm, nws yog qhov tsim nyog los txo cov glycemic zuag qhia tag nrho ntawm cov zaub mov noj.
Muaj feem ntau lees paub los ntawm kev faib tawm los ntawm GI, nws yog kev coj los faib nws rau hom:
- siab (los ntawm 70);
- nruab nrab (41 txog 70);
- qis qis (los ntawm 10 txog 40).
Yog li, nws yooj yim dua rau tus kws kho mob kom ua daim ntawv teev cov khoom tau tso cai rau tus mob ntshav qab zib hom 2, uas ua rau ntau txoj hauv kev kho.
Siv cov ntxhuav tshwj xeeb qhia txog GI ntawm ib qho khoom lag luam twg, koj tuaj yeem xaiv koj tus kheej kom haum cov zaub mov zoo tshaj plaws uas haum rau tus neeg mob tshwj xeeb uas muaj 2 qib mob. Qhov no ib txwm xav txog cov txiaj ntsig rau lub cev, tus neeg mob lub siab xav noj qee yam zaub thaum lub sijhawm twg.
Kev noj haus rau hom ntshav qab zib hom 2 yuav tsum raug soj ntsuam tag nrho, qee qhov, koj tuaj yeem suav rau qhov txo qis hauv cov tshuaj xav tau.
Dab tsi uas koj tuaj yeem noj thiab koj tuaj yeem tsis mob ntshav qab zib
Yog tias kev noj zaub mov tsis ua raws li mob ntshav qab zib hom 2, ib tug neeg tsis tuaj yeem hloov mus ua mob hnyav ntxiv thiab nws qhov kev txom nyem tau tshwm sim. Koj yuav tsum paub yam koj tuaj yeem ua thiab noj tsis tau nrog ib tus kab mob.
Cov kws kho mob qhia kom muab npauj npaim ci, zaub nrog cov ntsiab lus zoo ntawm cov hmoov txhuv nplej siab, noj nqaij, cov txiv hmab txiv ntoo qab zib, cov zaub mov muaj txiaj ntsig, muaj kua txiv hmab txiv ntoo, kua zaub uas de los.
Cov neeg mob ntshav qab zib hom 2 yuav tsum tau nrhiav cov zaub mov uas muaj GI tsawg, xws li cov mov ci tag nrho, cov nqaij ntxuag nqaij, nqaij qaib qe, yuav luag txhua cov zaub, tshuaj ntsuab, cov rog zaub, txiv ntoo yuav pab tau zoo heev, lawv muaj ob zaug protein ntau Cov.
Tus kws tshaj lij hauv daim yeeb yaj kiab hauv tsab xov xwm no yuav tham txog cov ntsiab cai ntawm kev noj zaub mov noj ntshav qab zib.
