Nrog hom ntshav qab zib hom 2, nws yog ib qho tsim nyog yuav tsum tau tshem tawm cov zaub mov carbohydrates sai sai los ntawm kev noj haus, uas ua rau muaj kev nce ntxiv hauv cov concentration ntawm cov piam thaj hauv cov ntshav, nrog rau kev tsim cov rog rog (rog dhau) - ib qho ntawm thawj qhov laj thawj ntawm kev txhim kho kab mob "qab zib".
Endocrinologist tsim cov zaub mov noj raws li glycemic index ntawm cov khoom. Nws yog txwv tsis pub noj zaub mov thiab dej qab zib uas muaj lub siab glycemic index (GI).
Cov nqi no qhia tau hais tias cov piam thaj nrawm npaum li cas los ntawm cov ntshav tau los ntawm kev noj ib qho khoom lossis dej haus. Ntxiv rau cov nqi no, ntshav qab zib yuav siv sij hawm mus rau hauv qhov ntau npaum li cas ntawm cov khob cij (XE) rau ib 100 grams ntawm cov khoom lag luam. Tus nqi no yuav tsum paub kom thiaj li suav qhov tshuaj noj ntawm luv luv lossis ultrashort insulin muab tshuaj tam sim ntawd tom qab noj mov.
Cov kws kho mob tsis ib txwm qhia tus neeg mob txog ntau yam khoom uas tuaj yeem muaj pov thawj rau cov khoom noj ntshav qab zib tsuas yog qee zaum, tab sis nqa lawv cov txiaj ntsig zoo. Cov khoom lag luam suav nrog hnub tim.
Hauv qab no peb yuav tham txog seb cov hnub tim muaj ntshav qab zib hom 2 tuaj yeem noj tau, yuav ua li cas cov ntsiab lus ntawm cov ntshav qab zib thiab cov hnub tau sib haum, cov glycemic index thiab hnub tim muaj calorie, yuav ua li cas cov piam thaj tsis muaj piam thaj ua los ntawm cov hnub tim, cov txiaj ntsig thiab puas tsuaj rau cov khoom no rau tus neeg mob lub cev.
Lub glycemic Performance index ntawm cov hnub
Ntshav qab zib yog suav tias yog cov khoom lag luam uas cov glycemic Performance index tsis tshaj li 49 feem pua ​​- xws li zaub mov thiab dej qab zib tsis tuaj yeem nce ntshav qab zib. Cov khoom lag luam nrog qhov ntsuas ntawm 50 - 69 units tau tso cai noj ob zaug ib zaug, tab sis tsis ntau tshaj 100 grams. Los ntawm lawv cov tshuaj tiv thaiv insulin nce me ntsis. Cov zaub mov noj uas muaj GI siab, uas yog, ntawm 70 ntu thiab sab saud, tuaj yeem noj tau los ntawm cov neeg noj qab nyob zoo xwb uas tsis muaj teebmeem kev noj qab haus huv. Nws ntseeg tau hais tias xws li ib pluas mov muaj cov khoom noj sai sai hauv cov carbohydrates, hauv cov tib neeg lawv kuj tseem hu ua "khoob" carbohydrates.
Muaj qee qhov kev zam thaum lub glycemic Performance index yuav nce, tab sis qhov no tsuas siv rau cov txiv hmab txiv ntoo thiab zaub. Yog li, cov carrots thiab beets thaum kho cov cua sov yuav ua rau lawv cov fiber ntau, thiab cov piam thaj nkag rau hauv cov ntshav sai heev. Hauv daim ntawv foos tshiab, lawv qhov ntsuas yog 35 units, tab sis hauv rhaub tag nrho 85 units.
Ntxiv rau GI rau cov ntshav qab zib hom 2, cov ntsiab lus ntawm cov calories ntawm cov zaub mov yuav tsum raug coj los siv. Qhov yog tias qhov hnyav dhau yog qhov txaus ntshai nrog cov piam thaj siab thiab tuaj yeem ua rau ntau qhov kev nyuaj.
Txhawm rau teb cov lus nug, nws puas muaj peev xwm noj cov hnub rau cov mob ntshav qab zib, koj yuav tsum nrhiav kom paub lawv cov lej glycemic thiab cov ntsiab lus calorie. Cov hnub tau qhuav muaj cov ntsuas hauv qab no:
- qhov ntsuas yog 70 ntsuas;
- calories rau 100 grams yuav yog 292 kcal;
- khob ua khob cij ib 100 g yog sib npaug rau 6 XE.
Raws li cov ntaub ntawv no, lo lus nug yog seb nws puas siv tau cov hnub mob ntshav qab zib, tsis muaj lus teb meej.
Yog tias chav kawm ntawm tus kab mob tsis yog qhov nyuaj, tom qab ntawd nws muaj peev xwm ua tau ntau zaus hauv ib lub lim tiam mus noj cov hnub hauv qhov ntau npaum li 100 grams.
Cov txiaj ntsig ntawm cov hnub
Cov txiaj ntsig ntawm cov hnub hauv hom 2 mob ntshav qab zib yog qhov tsis txaus ntseeg vim tias muaj ntau cov vitamins thiab minerals. Tsis ntev dhau los, cov kws kuaj mob endocrinologist tau lees paub cov txiv no rau hauv kev noj haus ntawm cov neeg uas muaj kab mob "qab zib". Qhov laj thawj yog yooj yim heev - cov khoom ntiag tug ntawm fructose muaj nyob hauv cov hnub tsis nce ntshav qab zib. Tab sis tsuas yog noj nrog sim ntau ntawm cov txiv ntoo no los yog txiv hmab txiv ntoo qhuav.
Nws yog qhov pom zoo tshaj plaws los siv sijhawm rau cov ntshav qab zib kom tsawg, ib hnub ib zaug ntawm 50 grams. Qhov no yuav pab ua kom cov leeg ntshav muaj zog, thiab tiv thaiv txoj kev mob qog noj ntshav.
Hauv cov txiv no, feem ntau carbohydrates yog tam sim no uas tau txaus siab sai sai ntawm qhov tshaib plab. Yog li nws yog qhov zoo dua rau cov neeg nyiam khoom qab zib kom lawv tsis kam, vim tias cov hnub tim yog qhov kev xaiv zoo rau qhov no. Ntxiv rau, qhov ntau dhau ntawm cov "npliag" carbohydrates hauv cov zaub mov ua rau muaj kev pheej hmoo ntawm kev tsim muaj cov ntshav qab zib hom tshuaj insulin-ywj siab.
Cov hnub qhuav tau muaj cov as-ham hauv qab no:
- provitamin A (retinol);
- B vitamins;
- ascorbic acid;
- Vitamin E
- vitamin K;
- calcium
- poov tshuaj
- cob;
- manganese;
- selenium.
Yog tias koj nquag muaj hnub nyob rau hauv me me, ces lub cev yuav tau txais txiaj ntsig li hauv qab no:
- txo txoj kev pheej hmoo ntawm kev tsim oncology;
- cov txheej txheem kev laus nce qeeb zuj zus;
- Vitamin B muaj qhov ua kom zoo rau lub paj hlwb, ntxhov siab ploj thiab pw tsaug zog zoo dua;
- ascorbic acid tsub kom lub cev tiv thaiv ntawm kev tawm tsam cov kab mob microbes, cov kab mob kis;
- txhim kho lub hlwb ua si.
Nrog rau cov ntshav qab zib, koj tuaj yeem noj cov hnub thaum muaj mob taub hau thiab mob khaub thuas, qhov no tau qhia los ntawm cov tshuaj ib txwm muaj. Qhov tseeb yog tias qhov muaj pes tsawg leeg muaj cov tshuaj sib xws hauv kev nqis tes ua rau cov tshuaj aspirin. Ntshav qab zib ncaj qha nyob ntawm lub txiav ua qab. Txawm li cas los xij, lub raum kuj tseem ua rau kev ua cov kua nplaum. Yog li ntawd, txoj kev lis ntshav tseem tab tom npaj txij li hnub, uas tuaj yeem yog qhov cuab yeej zoo rau kev ntxuav lub raum.
Cov txiv hmab txiv ntoo ntawm lub hnub xib teg thiab poj niam ntshav qab zib thaum lub cev xeeb tub raug tso cai. Yog li, hnub tim nrog ntshav qab zib tuaj yeem tsis pub ntau tshaj tsib yam txiv hmab txiv ntoo hauv ib hnub. Lawv pab txo cov manifestation ntawm toxicosis.
Nws yuav tsum tau yug nyob rau hauv lub siab tias cov hnub tim muaj qhov tsis txaus siab, yog li lawv yog qhov tseem ceeb hauv kev noj haus ntawm cov neeg kev txom nyem los ntawm cem quav thiab hemorrhoids.
Hnub jam
Nws yog qhov yuam kev xav tias nws yog qhov tsis yooj yim sua rau cov neeg mob ntshav qab zib kom muaj qhov ncauj qab zib, ntawm qhov tsis tooj, yog tias koj ua cov khoom noj qab zib zoo, nws yuav tsis coj zoo. Yog li, nrog cov ntshav qab zib hom 2, koj tuaj yeem ua noj hnub yaum tsis tas ua kom piam thaj rau nws.
Puas muaj ntau cov vitamins nyob hauv cov khoom qab zib no? Kom paub meej, yog, jam yog nplua nuj nyob hauv cov vitamins B, ascorbic acid, calcium thiab potassium. Tau noj tsuas yog ob peb teaspoons ntawm qhov kev kho no, koj tuaj yeem saturate lub cev nrog lub zog rau lub sijhawm ntev, vim muaj cov carbohydrates.
Nws npaj tau yooj yim heev, lub txee lub neej tsis muaj kom tsis muaj menyuam mus txog kaum hnub. Nws yog qhov tsim nyog yuav tsum tau muab khaws cia rau hauv lub tub yees, hauv lub khob ntim. Noj cov qab zib no rau noj tshais. Yog tias koj tau noj cov cheesecakes uas tsis muaj piam thaj nrog hnub tim, tom qab ntawd koj tuaj yeem hnov ​​qab txog qhov kev xav ntawm kev tshaib plab mus ntev.
Ua kom txhaws, koj yuav xav tau cov khoom xyaw hauv qab no:
- 300 grams ntawm cov hnub qhuav;
- ib txiv kab ntxwv;
- 100 grams Walnut kernels;
- ob dia txiv ntseej los yog roj zaub.
Tshem cov noob los ntawm hnub tim, tev txiv kab ntxwv. Tso tag nrho cov khoom xyaw tshwj tsis yog tso roj rau hauv rab thiab tsoo kom txog thaum tus. Ntxiv roj thiab yeej dua.
Nws raug tso cai rau hauv ntshav qab zib kom noj jam tsis pub ntau tshaj ob diav rau ib hnub. 100 gram ntawm cov khoom qab zib no muaj li 6 XE.
Thawj daim ntawv qhia rau hnub tim jam yog qhov ua ntau, tab sis nws cov saj kuj yog qhov zoo. Qhov thib ob hauv daim ntawv qhia tau yooj yim dua, qee qhov mob ntshav qab zib tau xum nws. Nws yog ib qho tsim nyog yuav tau tshem tawm cov noob ntawm cov hnub qhuav thiab dhau lawv dhau ntawm cov nqaij grinder. Tom qab ntxiv dej sov, kom txog thaum xav tau qhov sib xws.
Ntshav qab zib Hom 2 tsis yog kab lus. Tsis txhob xav tias muaj ntau yam khoom noj thiab khoom qab zib raug txwv. Yog tias koj kawm los laij cov khoom noj txhua hnub, thiab tsis txhob noj zaub mov ntau dua li cov kws endocrinologist sau tseg, tom qab ntawv ntshav qab zib yuav tsis ua kom tsis zoo, thiab cov ntshav piam thaj yuav nyob li qub.
Yog li tsis muaj kev ntshai, koj tuaj yeem siv hnub so hauv qhov nyiaj ntawm ob diav.
Lus pom zoo txog khoom noj khoom haus dav dav
Tus mob ntshav qab zib yuav yuam ib tug neeg mus kawm ntau yam kev cai rau lub khob muaj ntshav qab zib. Xws li cov zaub txhua hnub ntawm cov zaub yuav tsum tsis pub ntau tshaj 500 grams, txawm nws yog cov zaub xas lav lossis ib sab zaub mov. Tsis tas li, cov ntsiab cai ntawm khoom noj khoom haus hauv ntshav qab zib tsis suav nrog kev siv qee yam dej haus. Nws yog txwv tsis pub haus cov txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo, dej cawv thiab jelly ntawm cov hmoov txhuv nplej siab. Tib qho kev txwv ib txwm muaj rau insulin-tiv thaiv (thawj) hom ntshav qab zib.
Ntshav qab zib Hom 2 ua rau tus neeg mob noj kom zoo thiab tsis yuav ntau yam khoom lag luam. Tag nrho cov no, ua ke nrog cov kev tawm dag zog lub cev, ua kom paub tseeb tias cov kabmob ntawm tus kabmob muaj tsawg heev.
Thaum muaj ntshav qab zib ntawm hom thib ob, koj tuaj yeem muab qhov kev nyiam ua kis las li nram no - ua luam dej, caij tsheb kauj vab, yoga, kev tawm dag zog, kis las lossis Nordic taug kev.
Daim vis dis aus hauv tsab xov xwm no tham txog cov txiaj ntsig ntawm hnub tim.
