Thaum ib tus neeg tau txheeb pom tias muaj tus mob ntshav qab zib hom 2, cov teeb meem ntawm lub cev zom zaub mov tau tshwm sim, vim tias lub cev ua rau nws tsis muaj peev xwm nqus cov piam thaj. Hauv qhov no, khoom noj khoom haus kom zoo tuaj yeem ua lub luag haujlwm tseem ceeb, nws yuav tsum paub meej.
Hloov pauv kev noj haus yog qhov tseem ceeb rau kev kho mob ntshav qab zib me me, tshwj xeeb yog tias nws tsim nyob rau tom qab ntawm kev rog dhau los.
Thaum theem ntawm tus kab mob no yog mob nyhav lossis mob hnyav, tus kws kho mob txiav txim siab txog qhov yuav tsum tau siv tsis yog kev noj zaub mov noj, tab sis kuj siv yeeb tshuaj los ua kom cov ntshav qab zib tsis txaus, ua si lub cev.
Cov yam ntxwv ntawm cov khoom noj hauv hom 2
Txij li hom ntshav qab zib hom II yuav luag txhua zaus muaj feem nrog kev rog, lub luag haujlwm tseem ceeb yog kom poob phaus ntawm tus neeg mob. Yog tias koj tswj kom poob phaus ntau dhau, qhov xav tau ntawm cov ntsiav tshuaj muaj suab thaj txo tsawg, txij li cov ntsiab lus ntawm cov piam thaj nyob ntawm nws tus kheej.
Lipids muaj ntau lub zog, kwv yees ob zaug ntau npaum li lub zog uas ib tug neeg tuaj yeem tau txais los ntawm cov khoom noj protein thiab carbohydrate. Yog li, kev siv cov khoom noj kom tsis muaj calorie tsawg, nws yuav pab txo kom tsis txhob muaj rog hauv lub cev.
Txhawm rau kom muaj kev vam meej kev kho mob ntawm cov kab mob metabolic nws yog qhov yuav tsum tau ua raws li qee yam kev ntsuas, ua ntej txhua yam koj yuav tsum tau yoog tus kheej kom nyeem cov ntaub ntawv hais txog cov khoom noj khoom haus sau rau ntawm daim ntawv. Cov neeg tsim khoom lag luam yuav tsum sau qhov tseeb ntawm cov rog, protein thiab carbohydrates ntawm cov ntim.
Qhov tseem ceeb sib npaug ua ntej ua noj:
- tshem tawm cov rog ntawm cov nqaij;
- daim tawv noog.
Kev noj haus rau cov ntshav qab zib koom nrog kev siv zaub thiab txiv hmab txiv ntoo, thiab zaub tshiab (txog 1 kg ib hnub) thiab qab zib thiab qaub txiv hmab txiv ntoo ntau yam (txog 400 g ib hnub) yuav tsum muaj yeej.
Txog hom mob ntshav qab zib hom 2, koj yuav tsum paub tias txawm tias zaub xam lav los ntawm cov zaub tshiab yuav tsis muaj qab hau yog tias lawv tau txais khaub thuas nrog kua ntses, qaub cream, thiab tshwj xeeb tshaj yog mayonnaise. Xws li cov caij nyoog ntxiv glycemic Performance index thiab cov calories rau cov zaub mov, uas yuav tsum tsis raug tso cai.
Cov kws qhia zaub mov qhia txog kev ua noj ua haus los ntawm kev ua noj, ua kom kub nyhiab thiab muab kib, ua kom sov hauv cov roj sunflower, roj thiab roj muaj teeb meem, ua rau pom cov rog tsis zoo thiab ua rau hnyav dua.
Rau kev poob phaus nrog tus kab mob ntawm hom ob, nws raug nquahu kom soj ntsuam cov sijhawm noj mov tshwj xeeb:
- noj hauv qee qhov me me thaum sijhawm;
- thaum muaj kev xav txog kev tshaib plab ntawm cov pluas noj ua khoom txom ncauj;
- lub sijhawm kawg lawv noj tsis pub dhau 2-3 teev ua ntej ib hmos pw.
Nws yog qhov phom sij rau pluas tshais, nws yog thawj pluas mov uas tsim nyog los tswj kom cov qib qabzib nyob nruab hnub. Thaum sawv ntxov koj yuav tsum tau noj ntau ntawm cov carbohydrates, lawv yuav tsum yog cov khoom siv khov kho (porridge, whole grain bread, pasta nyuaj ntau yam).
Kev tawm tsam ntawm hyperglycemia tuaj yeem ua rau kev haus cawv hauv cov cawv, lawv kuj yuav tsum tau muab pov tseg. Ib qho kev zam rau txoj cai no yuav muaj cov txiv hmab txiv ntoo liab qab zoo heev, tab sis nws yog cawv hauv cawv thiab ib txwm tom qab noj mov tas.
Cov kws kho mob qhia kom tswj hwm qhov loj me, rau cov neeg mob ntshav qab zib nws yuav tsis ua mob rau kev yuav chav ua mov ntsuas khoom noj kom ntsuas khoom noj kom raug. Yog tias tsis muaj qhov hnyav, koj tuaj yeem txiav txim siab txog qhov seem ua kom pom, lub phaj faib zwj ceeb faib hauv ib nrab:
- zaub thiab xam lav tau tso rau ntawm ib sab;
- qhov thib ob yog cov nyom carbohydrates thiab protein.
Tom qab qee lub sijhawm, tus neeg mob yuav kawm ua yam tsis muaj qhov hnyav, nws yuav muaj peev xwm ntsuas qhov loj me ntawm cov khoom noj "los ntawm qhov muag".
Cov khoom noj muaj ntshav qab zib rau txhua txhua hnub tswj kev ua raws li kev tso cai thiab txwv tsis pub noj, thawj pab pawg suav nrog: nceb, nqaij ntses, nqaij, khoom noj mis nyuj, zaub mov, cereals, qab zib thiab txiv qaub, zaub.
Yuav kom cais tawm ntawm cov zaub mov koj xav tau cov khoom qab zib qab zib, qab ntsev, haus luam yeeb, tais diav, dej cawv, haus dej haus, kas fes muaj zog, ceev kas fes, txiv hmab txiv ntoo qhuav thiab roj muaj roj.
Xaiv cov khoom noj kom ntshav qab zib
Kev noj haus ntshav qab zib hom 2 rau cov neeg mob rog rog yuav tsum muaj carb qis. Hauv kev kawm tshawb fawb, nws tau ua pov thawj tias rau ib hnub nws txaus rau ib tug neeg haus tsis ntau tshaj 20 g ntawm carbohydrates, yog tias koj ua raws li txoj cai no, tom qab rau lub hlis cov piam thaj hauv ntshav yuav poob rau theem txaus, nws yuav ua tau kom txo qis lossis tsis kam txo cov ntsiav tshuaj qab zib.
Xws li kev noj haus zoo rau cov neeg mob uas ua rau lub neej muaj sia, tom qab ob peb hnub, kev ua haujlwm zoo, txhim kho ntshav siab thiab lipid profile yog pom tau.
Feem ntau, thaum muaj kev ua txhaum ntawm cov khoom noj uas muaj cov pluas noj carbohydrate, tus kws kho mob tau sau tseg kom ua raws li cov zaub mov noj zaub mov noj zaub mov naj npawb 8 lossis naj npawb 9 raws li Pevzner, txawm li cas los xij, lwm cov kev xaiv zaub mov muaj cov zaub mov tsis muaj qab hau kuj tseem muaj peev xwm siv tau. Feem ntau cov zaub mov tsis muaj carbohydrate ntau yog: sab qab teb puam, Mayo Clinic kev noj haus, kev noj haus glycemic.
Lub hom phiaj tseem ceeb ntawm cov khoom noj rau sab qab teb puam yog:
- hauv kev tswj kev tshaib kev nqhis;
- hauv qhov kev poob phaus.
Thaum pib, kev txwv kev noj zaub mov nruj yog ua raws li kev soj ntsuam; cov nqaijrog thiab qee cov zaub ua si tau noj. Nyob rau theem tom ntej, koj tuaj yeem noj ntau yam muaj zog, tam sim no yuav tsum muaj lub cev qhov hnyav dua. Cov khoom noj uas muaj carbohydrates, txiv hmab txiv ntoo, cov lactic acid khoom, thiab nqaij tau maj mam nthuav tawm rau hauv cov khoom noj.
Kev noj zaub mov Mayo Clinic tau txais kev tso cai rau cov neeg mob ntshav qab zib hom 2, nws yog raws li kev siv tsuas yog ib lub tais - ib cov kua zaub tshwj xeeb rau cov rog rog. Nws yog npaj los ntawm cov khoom xyaw:
- noob dos loj;
- Txiv lws suav
- tswb kua txob;
- tshiab zaub qhwv;
- zaub ntsuab.
Lub kua zaub yog muaj kua txob nrog kua txob, uas yuav pab kom tshem tau cov rog. Cov zaub mov noj thaum tav su hauv ib qho kev txiav txim, koj tuaj yeem ntxiv ib lub txiv.
Lwm lub hauv paus ntsiab lus ntawm kev noj zaub mov - zaub mov glycemic, nws yuav pab txo qis qhov uas yuav muaj kev hloov pauv sai hauv cov ntshav qab zib hauv cov ntshav. Txoj cai tseem ceeb ntawm kev noj zaub mov noj yog 20% ntawm calories uas noj ib hnub, cov no yog cov zaub nyoos ua txoj carbohydrates. Rau cov laj thawj no, kua txiv tau hloov los ntawm cov txiv hmab txiv ntoo, khob cij - los ntawm ci los ntawm wholemeal hmoov. Lwm 50% yog zaub, thiab tshuav 30% ntawm cov calories yog cov protein, koj yuav tsum noj cov nqaij rog, nqaij ntses thiab nqaij qaib tsis tu ncua.
Qee tus neeg mob uas muaj ntshav qab zib hom 2 yoojyim rau suav cov khob cij (XE), muaj lub rooj tshwj xeeb uas cov ntsuas no tuaj yeem tshawb xyuas. Lub rooj sib npaug ntawm cov khoom noj los ntawm qhov muaj cov carbohydrates hauv lawv, koj tuaj yeem ntsuas txhua yam zaub mov.
Txhawm rau kom pom cov naj npawb ntawm cov khob cij ntawm cov khoom lag luam, koj yuav tsum nyeem cov ntawv cim:
- koj yuav tsum nrhiav kom paub tus nqi ntawm cov carbohydrates rau txhua txhua 100 grams ntawm cov khoom lag luam;
- muab faib los ntawm 12;
- kho cov lej tshwm sim los ntawm qhov hnyav ntawm tus neeg mob.
Thaum xub thawj, nws nyuaj rau tus neeg ua qhov no, tab sis tom qab ib ntus, suav cov khob cij yuav dhau los ua ob peb feeb.
Khoom Noj Muaj Mob Ntshav Qab Zib Hom 2 Thaum Hnub
Kev noj haus rau cov ntshav qab zib yuav tsum ua raws rau lub neej, yog li kom tsis txhob tawg rau hauv cov zaub mov tsis txaus, nws yog ib qho tseem ceeb rau cov zaub mov sib txawv, suav nrog tag nrho cov khoom noj khoom haus hauv cov zaub mov. Cov ntawv qhia rau cov ntshav qab zib hom 2 rau txhua hnub nrog zaub mov txawv (yees duab).
Hnub Monday thiab hnub thursday
Pluas tshais: cov mov ci tag nrho (30 g); hau qe ua qe 1 (1 pc.); pearl barley porridge (30 g); zaub xas lav (120 g); ntsuab tshuaj yej tsis muaj qab zib (250 g); tshiab ci kua (100 g).
Thib ob tshais: ncuav qab zib tsis qab (25 g); tshuaj yej tsis muaj qab zib (250 ml); ib nrab lub txiv tsawb (80 g).
Noj su: noj mov ci (25 g), borsch ntawm nqaij qaib nqaij (200 ml); nqaij nyuj zog cutlet (70 g); txiv hmab txiv ntoo nyias (65 g); cov txiv hmab txiv ntoo ua kua tsis muaj qab zib (200 ml).
Khoom txom ncauj: qhob cij ua los ntawm coarse hmoov (25 g); zaub xas lav (65 g); kua txiv lws suav (200 ml).
Noj hmo: tseem mov ci (25 g); tsho qos yaj ywm (100 g); cov ntses npau npau (160 g); zaub xas lav (65 g); kua (100 g).
Noj hmo ob:
- tsis muaj rog rog kefir lossis mis nyuj (200 ml);
- ncuav qab zib tsis qab zib (25 g).
Hnub Tuesday thiab Friday
Noj tshais: mov ci (25 g); oatmeal porridge on dej (45 g); cov dej cawv (60 g); zaub xas lav (60 g); ntsuab tshuaj yej (250 ml); nyuaj cheese (30 g).
Thib ob noj tshais: txiv tsawb (150 g).
Noj su: tag nrho cov qhob cij mov (50 g); kua zaub nrog kua zaub nrog nqaij me nqaij (200 ml); ci qos yaj ywm (100 g); nqaij nyug (60 g); zaub xas lav (60 g); compote tsis muaj qab zib (200 ml).
Khoom txom ncauj: blueberries (150 g); txiv kab ntxwv (120 g).
Noj hmo:
- cov mov ci (25 g);
- freshly nyem kua txiv los ntawm txiv lws suav (200 ml);
- zaub xas lav (60 g);
- buckwheat porridge (30 g);
- nqaij siav (40 g).
Thib ob noj hmo: roj tsawg roj kefir (es tsis txhob kefir, koj tuaj yeem siv whey rau cov ntshav qab zib) (250 ml); noj cov zaub mov ci (25 g).
Hnub Wednesday thiab Hnub Rau
Noj tshais: mov ci (25 g); stewed pollock nrog zaub (60 g); zaub xas lav (60 g); kas fes tsis muaj piam thaj (150 g); ib nrab lub txiv tsawb (80 g); nyuaj cheese (40 g).
Noj tshais thib ob: 2 pancakes los ntawm tag nrho cov hmoov nplej (60 g); tshuaj yej tsis muaj qab zib (250 ml).
Noj su:
Khob cij nrog bran (25 g); zaub broth kua zaub (200 ml); buckwheat porridge (30 g); stewed nqaij qaib daim siab nrog zaub (30 g); kua txiv tsis muaj qab zib (200 ml); zaub xam lav (60 g).
Khoom txom ncauj:
- txiv duaj (120 g);
- tangerines (100 g).
Noj hmo: mov ci (15 g); ntses cutlet (70 g); ncuav qab zib tsis muaj qab zib (10 g); ntsuab tshuaj ntsuab nrog txiv qaub (200 g); zaub xas lav (60 g); oatmeal (30 g).
Hnub Sunday
Pluas tshais: cov nqaij npuas xyaw ua ke nrog tsev cheese (150 g); kas fes tsis muaj piam thaj (150 g); tshiab cov txiv pos nphuab (150 g).
Noj tshais thib ob: mov ci (25 g); protein omelet (50 g); zaub xas lav (60 g); kua txiv lws suav (200 ml).
Noj su: mov ci thoob (25 g); pea kua zaub (200 ml); ci nqaij qaib nrog zaub (70 g); ci kua txiv apple (50 g); zaub xam lav (100 g).
Khoom txom ncauj: txiv duaj (120 g); lingonberry (150 g).
Noj hmo:
- khob cij (25 g);
- pearl barley porridge (30 g);
- zog nqaij nyuj cutlet (70 g);
- kua txiv lws suav (200 ml);
- zaub los yog txiv hmab txiv ntoo nyias (30 g).
Qhov noj hmo thib ob: qhob cij (25 g), roj tsawg rog kefir (200 ml).
Cov zaub mov npaj rau ntshav qab zib yog ntau yam thiab tuaj yeem siv ntev ntev.
Cov tshuaj yuav rau cov neeg muaj ntshav qab zib hom 2
Thaum muaj ntshav qab zib, cov ntawv qhia tuaj yeem ua ntxiv nrog lwm cov zaub mov zoo, cov zaub mov txawv tau muab rau hauv qab no.
Taum kua zaub
Txog rau kev ua noj, nqa 2 liv ntawm zaub zaub, ntsuab me taum ntsuab, ob peb lub qos yaj ywm, tshuaj ntsuab thiab dos. Lub rwj yog coj mus rau lub rhaub, muab pov rau hauv nws cov qos yaj ywm, dos, hau li 15 feeb, thiab tom qab ntawd cov noob taum ntxiv ua kua. Ob peb feeb tom qab npau, zaub mov yog muab tua, tws zaub ntsuab tau nchuav.
Steamed zaub
Yog tias tus neeg muaj tus mob ntshav qab zib hom 2, nws yuav nyiam zaub ntxhw rau hom ntshav qab zib hom 2. Nws yog qhov yuav tsum tau coj ib khub lub tswb kua txob, dos, txaij, zucchini, zaub qhwv, ob peb cov txiv lws suav, zaub zaub. Txhua cov zaub yog txiav rau kwv yees li qhov sib npaug, muab tso rau hauv lub lauj kaub, nchuav nrog kua, muab tso rau hauv qhov cub thiab muab cub rau 40 feeb ntawm qhov kub ntawm 60 degrees.
Cov ntawv qhia zaub mov rau txhua hnub yog tshuav, nws muaj tag nrho cov as-ham uas tsim nyog rau tus neeg mob uas muaj tsos mob ntshav qab zib.
Cov kab mob ntshav qab zib muaj nyob hauv cov yeeb yaj kiab hauv tsab xov xwm no.
