Rau cov neeg mob uas muaj yam mob ntshav qab zib hom 2, cov neeg endocrinologist txhim kho cov zaub mov muaj cov carb tsawg uas yog tswj cov ntshav qabzib feem ntau. Lub ntsiab tseem ceeb rau zaub mov yog xaiv cov zaub mov rau cov tais diav los ntawm lawv cov glycemic index (GI). Cov nqi no yuav qhia tau sai npaum li cas cov piam thaj hauv lub cev tom qab noj qee yam zaub mov lossis dej haus.
Hmoov zoo, daim ntawv teev cov zaub mov "muaj kev phom sij" yog qhov tsawg, uas tso cai rau koj los ua ntau yam saj rau cov neeg mob ntshav qab zib hom 2. Nws yog ib qho tseem ceeb kom ua raws li cov cai ntawm kev kho cua sov, kom tsis txhob nce GI thiab cov roj (cholesterol) phem. Qhov no tsis yog qhov nyuaj, koj tsuas yog yuav tsum tau txo cov kib hauv qhov kom ntau ntawm cov roj zaub kom tsis muaj, hloov nws los ntawm stew hauv saucepan.
Ib hom kab mob “qab zib” ntawm hom insulin-ywj siab feem ntau ua rau tib neeg xav tsis thoob thiab lawv yuav tsum rov tsim kho lawv cov zaub mov kom tiav. Tsab xov xwm no yuav qhia koj ua zaub mov noj "raug", raws li qhia ntawm hom mob ntshav qab zib hom 2 uas tuaj yeem npaj rau pluas tshais, pluas su thiab noj hmo tau piav qhia ntawm no, cov lus pom zoo muab rau xaiv cov khoom lag luam thiab txheej txheem kev kho cua sov.
Kws ua noj tswv yim los ntawm endocrinologist
Kev npaj ntawm cov khoom noj muaj tais diav yuav tsum tau ua kom nruj raws li qee txoj cai. Kev kho cua sov rau hauv daim ntawv ntawm kib ntawm ntau qhov ntawm cov roj zaub yog txwv tsis pub. Nws raug nquahu los hloov nws cov quenching hauv lub lauj kaub nrog sab siab, nrog ntxiv ntawm txiv roj roj thiab dej.
Cov neeg uas rog dhau los thiab nquag rog, yuav tsum tau txwv kev siv cov txuj lom kub, qej thiab kua txob. Lawv pab ua kom qab los noj mov. Koj yuav tsum sim txo kom tsawg cov calories kom tsawg rau 2300 ib hnub.
Yuav kom ua tau raws li kev noj haus, koj yuav tsum noj thawj pluas mov ib hnub ib zaug. Ua rau lawv tsuas yog nyob rau zaub thiab nqaij nqaij kua zaub. Cov nqaij yog coj mus rau ib lub rhaub, thiab cov dej no tau hno, tom qab dej tshiab ntxiv, cov nqaij thiab lwm yam zaub ntxiv rau. Feem ntau, cov kws kho mob pom zoo ntxiv cov nqaij rau cov nqaij npaj.
Tus txheej txheem ua noj ua haus rau cov ntshav qab zib hom 2:
- nws yog txwv tsis pub kib;
- sim muab cov zaub ua kom kub kho;
- nrog kev rog dhau los mus txo lub caij tsis ntse;
- ib qho kua zaub tau npaj rau ntawm cov kua zaub;
- cov nqaij thiab cov ntses yog xaiv tau cov roj tsawg;
- cais tawm margarine, butter, qab zib, hmoov txhuv nplej siab, hmoov nplej ntawm thawj qib los ntawm zaub mov txawv;
- hauv kev ci, siv tsuas yog ib lub qe, hloov tas nrog tsuas yog cov protein;
- Tag nrho cov khoom lag luam yuav tsum muaj tsawg kawg nkaus gi.
Tsis muaj teeb meem li cas txoj cai no tau pom, tab sis yog tias cov khoom lag luam muaj qhov nruab nrab, qhov siab GI, ces cov tais diav no tsis tsim nyog rau pub rau tus neeg mob.
Glycemic Khoom Taw Qhia
Muaj ntshav qab zib hom 2, koj tuaj yeem noj cov zaub mov nrog qhov ntsuas qis, nws yuav yog qhov tseem ceeb ntawm cov zaub mov. Qee zaum, tsis pub ntau tshaj ob zaug hauv ib lub lis piam, qhov ntau npaum li ntawm 150 grams, tau pub zaub mov nrog tus lej nruab nrab yog tias tus kab mob "qab zib" nyob hauv kev so dua. Cov khoom siv nrog qhov ntsuas siab rau cov neeg mob ntshav qab zib tau raug txwv nruj, vim lawv ua rau muaj kev cuam tshuam nrawm hauv cov piam thaj hauv lub cev.
Muaj qee qhov tshwj xeeb thaum GI tau hais nyob hauv lub rooj nce. Ua ntej, yog tias cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo homogenized, qhov ntsuas yuav nce los ntawm ob lossis peb pawg. Thib ob, tshiab beets thiab carrots muaj GI tsawg, thiab kev kho cua sov.
Tsis tas li, muaj ntshav qab zib hom 2, tag nrho cov txiv ntoo, kua txiv thiab kua txiv uas txwv tsis pub noj. Qhov tseeb yog tias nrog kev ua zoo li no, cov khoom lag luam "ploj" fiber ntau thiab qabzib hauv cov txiv ntoo nkag rau hauv lub cev sai heev. Tsuas yog 100 millilitic ntawm cov dej haus li ntawd hauv tsib mus rau kaum feeb tuaj yeem ua rau nce ntshav ntxiv ntawm 5 mmol / l.
Qhov taw qhia glycemic tau muab faib ua peb pawg:
- mus txog 49 units - qis;
- 50 - 69 units - nruab nrab;
- 70 units lossis ntau dua yog qhov siab.
Qee cov zaub mov tsis muaj cov piam thaj txhua thiab nws qhov ntsuas yog xoom xoom, piv txwv, lard, nqaij npuas, roj sunflower. Qhov no tsis txhais tau hais tias cov pawg khoom lag luam no yuav yog "tos txais qhua" rau ntawm daim ntawv qhia zaub mov.
Feem ntau nws yog muaj calorie ntau ntau thiab muaj cov roj (cholesterol) siab.
Cov Zaub Mov Noj
Cov zaub ua zaub mov rau cov ntshav qab zib yuav tsum tuaj, vim hais tias cov ntsiab cai ntawm khoom noj muaj txiaj ntsig zoo li hom ntshav qab zib hom 2 qhia meej tias zaub yuav tsum nyob ib nrab ntawm tag nrho cov zaub mov noj. Ntau yam tais diav yog npaj los ntawm lawv - sab lauj kaub tais diav, kua zaub, lasagna, zaub nyoos.
Cov zaub mov noj rau cov zaubmov noj zaub mov qab yuav tsum tsis suav nrog cov khoom xyaw xws li cov roj qaub qab zib, muab cov kua ntsw, mayonnaise. Kev hnav khaub ncaws zoo tshaj plaws yuav yog tsis muaj qab hau yogurt, roj tsis muaj roj-xws li tsev cheese, txiv roj roj.
Endocrinologist pom zoo kom ua khoom noj kom cais tawm cov roj sunflower, hloov nws nrog txiv roj. Nws muaj ntau cov vitamins thiab cov zaub mov, thiab tseem yuav pab tshem cov cholesterol kom zoo hauv lub cev - qhov teeb meem tshwm sim rau cov neeg uas muaj kev cuam tshuam ntawm cov kab mob endocrine.
Cov tais diav tuaj yeem npaj los ntawm cov zaub hauv qab no (txhua tus muaj qhov ntsuas txog li 49 units):
- taub dag, txaij;
- dos, dos liab, leeks;
- dib, lws suav;
- qij
- tau cov txiv ntseej; tau cov txiv ntseej;
- tej cov nceb - chanterelles, champignons, oyster nceb, butter, zib ntab zib;
- av daj
- legumes - cov taum tshiab thiab qhuav, lentils, asparagus, taum ntsuab;
- sib txawv ntawm cov zaub pob - zaub cob pob, Zaub pob zaub, zaub paj pob zeb, paj dawb, liab-hau;
- iab iab thiab kua txob noj.
Cov kev saj ntawm cov tais diav tuaj yeem sib txawv nrog tshuaj ntsuab - spinach, basil, oregano, zaub txhwb qaib, dill, arugula. Cov tshuaj ntsuab kawg ntawm lub sijhawm tam sim no occupies ib txoj hauj lwm ua raws li ib feem ntawm khoom xyaw zaub zaub nyoos.
Cov khoom xyaw hauv qab no yog qhov xav tau rau Vitamin Daj Nyias:
- arugula - 100 grams;
- ib lub txiv lws suav;
- tsib lub noob tsis muaj roj;
- tsib cws;
- me me dos liab;
- ib lub tswb kua txob daj;
- ob peb daig ntawm txiv qaub;
- txiv roj roj.
Tshem cov tev tawm ntawm cov txiv lws suav, ncuav cov txiv lws suav mus nrog cov rhaub dej thiab ua kom muaj tus ntoo khaub lig li saum toj saud - qhov no yuav tshem tawm cov tawv nqaij kom yooj yim. Txiav cov zaub ua plaub fab ob centimeters, txiav cov dos hauv cov nplhaib thiab tsau li 15 feeb hauv marinade (dej qab zib thiab dej, ib qho rau ib qho), tom qab ntawd nyem lub marinade thiab ntxiv rau zaub xam lav.
Txiav lub kua txob rau hauv ib daim hlab, txiav cov txiv ntseej rau hauv ib nrab, tshem lub plhaub ntawm lub cws, sib tov txhua yam, drizzle nrog txiv qaub kua txiv, ntxiv ntsev thiab lub caij nrog roj. Ib qho piv txwv ntawm kev pabcuam cov zaub mov no yog nthuav tawm nrog duab hauv qab no.
Feem ntau cov neeg mob nug lawv tus kheej li zaub tais diav npaj tau? Cov zaub mov uas twb muaj lawm rau cov ntshav qab zib tau txaus siab nyob rau hauv lawv ntau yam - qhov no yog stew, ratatouille thiab lasagna zaub.
Txawm tias ib tus nyiam ua noj ua haus tuaj yeem npaj ratatouille, cov khoom xyaw hauv qab no yuav tsum:
- ob lub txiv lws suav;
- ib lub qe;
- plaub cloves ntawm qej;
- kua txiv lws suav - 100 milliliters;
- ob lub txiv qab zib;
- ib tug tablespoon ntawm zaub roj;
- tsawg-rog tawv cheese - 100 grams;
- ib pawg ntawm cov zaub ntsuab.
Cov zaub, tshwj tsis yog qej, txiav rau hauv cov nplhaib, tshem tawm cov noob los ntawm kua txob. Tso cov roj ntim nrog cov hauv siab nrog cov roj zaub, tom qab ntawd muab cov zaub tws hauv daim ntawv ntawm "kev sib yeem", hloov ntawm lawv. Ua ke kua txiv lws suav nrog tws qej thiab tshuaj ntsuab, thiab ncuav yav tom ntej. Sprinkle grated cheese on to top. Ci hauv qhov cub ntawm qhov kub ntawm 180 C rau 45 feeb. Yog tias nws tsis meej yuav ua li cas teem zaub, tom qab kawg ntawm tsab xov xwm muaj video nrog duab ntawm kev npaj ntawm lub ratatouille yog nthuav tawm.
Cov tais diav rau cov khoom noj ua noj ua haus no tuaj yeem npaj hauv lub qhov cub qeeb, teeb hom ntawm "ci" rau 50 feeb.
Lauj kaub tais diav nrog nqaij thiab offal
Txog hom ntshav qab zib hom 2, cov zaub mov txawv ua rau lawv ntau. Los ntawm tag nrho cov kev cai ua noj, lawv yuav tsis qis dua los ntawm cov tais diav ntawm tus neeg noj qab haus huv zoo meej - qab, ntxhiab, thiab tseem ceeb tshaj yog kev noj qab haus huv. Nws yog ib qho tsim nyog los xaiv cov nqaij ntshiv, tshem tawm nws ntawm daim tawv nqaij thiab cov rog, nplua nuj hauv cov roj (cholesterol) phem thiab "tsis muaj".
Cov ntxhiab tsw zoo ntawm cov tais diav rau cov ntshav qab zib tuaj yeem sib txawv nrog cov khoom noj, piv txwv li, oregano, kua txob hauv av, av qaij. Txoj kev ua tom kawg yog feem ntau pom zoo los ntawm endocrinologist rau cov ntshav qab zib, vim nws muaj peev xwm los txo cov kev nyeem ntawm cov piam thaj hauv cov ntshav.
Txog kev ua zaub mov noj ob peb zaug hauv ib lub lim tiam, tus neeg mob yuav tsum tau ua ib qho zaub mov ntawm offal. Qhov loj tshaj plaws ntawm tus nqi zaub mov muaj nqaij qaib, nqaij nyuj daim siab. Nqaij nyuj thiab tus nplaig tsis pub txwv. Txawm hais tias cov protein nyob hauv lub ntsws tau nqus los ntawm lub cev qee qhov phem tshaj li cov protein uas tau txais los ntawm cov nqaij.
Thawj daim ntawv qhia rau cov ntshav qab zib hom 2 yog npaj los ntawm cov nqaij minced. Nws yuav tsum tau ua ntawm nws tus kheej los ntawm cov nqaij ntshiv - nqaij qaib, qaib cov txwv lossis nqaij nyuj. Nws yog qhov zoo dua rau qhov tsis kam lees yuav khoom hauv khw muag khoom, txij li cov tuam ntxhab ntxiv cov roj thiab tawv nqaij rau cov khoom siv zoo li ntawd.
"Cov kua txob zoo nkauj" yog npaj los ntawm cov khoom xyaw hauv qab no:
- peb lub tswb cim ntawm cov xim sib txawv;
- minced nqaij qaib - 600 grams;
- ib dos;
- peb cloves ntawm qej;
- peb dia ntawm lws suav muab tshuaj txhuam;
- ib pawg ntawm parsley;
- zaub roj - 1 tablespoon;
- tsawg-rog tawv cheese - 200 grams.
Muab cov dos thiab sib tov nrog cov nqaij minced, ntsev thiab kua txob. Txiav cov kua txob hauv ib nrab thiab tshem tawm cov noob yam tsis muaj qhov cuam tshuam tawm ntawm tus Tsov tus tw. Cuag lub halves nrog nqaij minced, grease lub sauce on to top. Ua rau nws, sib tov lws suav muab tshuaj txhuam, tws qej thiab plaub diav dej.
Muab cov tws zaub ntsuab tso rau saum cov kua txob thiab nphoo nrog grated cheese. Muab cov zaub tso rau hauv ib daim ntawv ci. Npaj cov kua txob ntawm qhov kub ntawm 180 C rau 45 feeb. Nov yog ib txoj kev kawm thib ob uas tsis tas yuav tsum muaj sab lauj kaub.
Ib zaug ib asthiv, koj tuaj yeem ua zaub mov noj nqaij nyuj rau cov muaj ntshav qab zib xws li nqaij npuag, nrog ntxiv zaub. Lawv yuav dhau los ua kua heev thiab tib lub sijhawm, cov calorie tsawg, uas yog qhov tseem ceeb heev thaum ib tus neeg muaj ntshav qab zib hom 2 nrog kev rog.
Cov khoom xyaw
- ib nrab ib kg ntawm cov nqaij ntshiv;
- ib qho chaw nruab nrab;
- ib dos;
- ib lub qe;
- ntsev, kua txob.
Tshem cov leeg ntawm nqaij, hla nws dhau ntawm nqaij grinder. Tshaj tawm cov zaub ntawm grater zoo thiab sib tov nrog nqaij nyug, yeej nyob rau hauv ib lub qe, ntsev thiab kua txob. Knead kom txog thaum tus. Ci ntawm lub qhov cub nrog hluav taws qeeb, hauv qab lub hau faus ntawm ob sab. Koj tseem tuaj yeem ci cov txiav no hauv qhov cub lossis rau ob peb.
Cov tais diav no haum rau kev noj zaub mov ntawm tib neeg nrhiav kev txo lawv qhov hnyav.
Nqaij qaib nqaij yog ib qhov mob ntshav qab zib uas tsis muaj kev sib kis. Ntau cov tais diav tau npaj los ntawm nws. Ua kom nqaij qaib mis muaj kua, nws yog qhov zoo tshaj plaws los ua noj gravy ntawm nws.
Cov khoom xyaw
- nqaij qaib fillet - 400 grams;
- kua txiv lws suav - 150 millilit;
- ib dos;
- ob dia roj av muaj roj tsawg qab zib;
- ntsev, kua txob.
Tshem tawm cov roj tshuav ntawm fillet, yaug hauv qab cov dej ntws thiab txiav ua ntu. Ua kom sov lub lauj kaub nrog roj zaub thiab ntxiv nqaij, kib dua cov cua sov, nplawm tsis tu ncua, rau ib feeb. Tom qab ntsev, kua txob thiab ntxiv cov dos hauv cov npluav ib nrab nplhaib rau nws.
Simmer rau 15 feeb nyob rau hauv lub hau, nplawm qee zaus. Tom qab ntawd ncuav kua txiv lws suav, qaub cream, sib tov thiab ua noj rau lwm 10 feeb. Cov ntses no mus tau zoo nrog rau pob tawb ua kom siav lossis ua mov qab.
Hauv kev muaj ntshav qab zib ntawm txhua yam (thawj, thib ob, taw tes), nws tsis tseem ceeb tsis yog saib xyuas koj cov zaub mov noj xwb, tab sis tseem yuav tsum tawm dag zog kom tsis tu ncua, vim tias cov piam thaj hauv ntshav tau ua tiav sai dua.
Cov kev tawm dag zog hauv qab no pub rau ntshav qab zib ntawm ib hom:
- dhia;
- kev nyab xeeb
- Yoga
- ua luam dej
- Taug kev
- kev caij tsheb kauj vab
- Nordic taug kev.
Yog tias tsis muaj sijhawm txaus rau kev ntaus pob ncaws pob, ces tsawg kawg taug kev mus ua haujlwm yuav tsum raug cais tawm, hloov lawv nrog kev yos hav zoov.
Daim vis dis aus hauv tsab xov xwm no nthuav qhia cov lus qhia qhia txog ratatouille.
