Kev noj zaub mov zoo rau ntshav qab zib yog ib qho tseem ceeb xws li noj tshuaj los yog siv tshuaj insulin. Txij li them nyiaj rau kev nce ntxiv hauv ntshav qab zib yog qhov nyuaj tshaj li kev tiv thaiv.
Kev noj haus tuaj yeem yog qhov kev kho mob tseem ceeb hauv cov theem pib ntawm tus kab mob thiab yog ib qho tsim nyog rau kev tiv thaiv ntawm cov kev mob tshwm sim hauv kev tsim cov chaw kho mob. Kev kho khoom noj zoo rau thawj thiab hom thib ob yog ua raws cov qauv sib txawv. Tsuas yog ib yam rau lawv yog ib qho kev txwv kom mus txog rau kev muab cais tawm ntawm cov carbohydrates yooj yim.
Lub hom phiaj ntawm kev noj zaub mov noj ntshav qab zib hom 1 yog tiv thaiv kom tsis txhob nce ntxiv nyob hauv cov piam thaj, yog li koj yuav tsum tau soj ntsuam kom tsis tu ncua - kuaj ntshav rau qab zib ua ntej noj thiab 2 teev tom qab nws. Txog ntshav qab zib hom 2, koj yuav tsum siv cov khoom noj kom ua kom lub cev rog poob rau hauv kev rog thiab tiv thaiv kev tawm tsam insulin ntau ntxiv.
Cov Khoom Noj Khoom Haus Ntshav Qab Zib yooj yim
Txhawm rau kuaj ntshav qab zib kom pom tias muaj nuj nqis nyob ze rau qhov ib txwm, nws tsis txaus ntseeg tsuas yog los ua cov tshuaj insulin lossis noj tshuaj noj. Qhov no yog vim qhov tseeb hais tias txawm tias muaj qhov siab tshaj plaws kwv yees lub sijhawm ntawm kev tswj hwm tshuaj mus rau cov kev mob tshwm sim ntawm cev, glycemia nce ntxov tshaj li nws cov txiaj ntsig ntau pib.
Vim li no, nce ntxiv qib ntawm cov piam thaj hauv cov ntshav nyob rau qee lub sijhawm. Qhov no tsis tuaj yeem cuam tshuam txog cov hlab ntsha, hlab ntsha hlwb thiab raum. Kev ntseeg tias kev siv tshuaj insulin lossis tshuaj noj ntshav qab zib, ntshav qab zib tuaj yeem ua rau txhua yam zaub mov tsis raug.
Ua tsis tiav kev noj zaub mov noj kom ua rau lub cev muaj ntshav qab zib tsis zoo, nrog rau qhov nyuaj los kho cov ntshav qab zib cov ntshav qab zib, uas muaj cov kev hloov pauv hauv cov ntshav qab zib. Raws li txoj cai, cov khoom noj tau muab tso rau No. 9 raws li Pevzner. Nws yuav tsum tau kho kom haum rau txhua tus neeg mob, suav nrog cov kab mob sib kis.
Cov ntsiab cai tseem ceeb ntawm kev ua zaub mov noj:
- Proteins qhia rau hauv cov nyiaj ib txwm, muaj kwv yees sib npaug ntawm cov nroj tsuag thiab tsiaj.
- Rog rog raug txwv vim tsis txaus, tsiaj keeb kwm.
- Carbohydrates yog tsawg, yooj yim digestible.
- Cov ntsiab lus ntawm ntsev thiab roj yog tswj tau.
- Cov khoom lag luam nrog lipotropic (tiv thaiv qhov kev tso nyiaj ntawm cov rog) kev ua yog nce ntxiv: tsev cheese, taum paj, oatmeal, cov nqaij ntshiv, ntses.
- Kev noj haus muaj txiaj ntsig zoo thiab tshuaj fiber: bran, zaub tshiab thiab txiv hmab txiv ntoo tsis qab zib.
- Hloov chaw qab zib, kev siv cov mob ntshav qab zib analogues - hloov cov piam thaj.
Cov zaub mov tau muab faib ua feem - tsawg kawg 5-6 zaug hauv ib hnub. Carbohydrates yuav tsum tau faib tusyees tshaj cov zaub mov tseem ceeb. Qhov no tseem ceeb tshwj xeeb nrog kev kho mob insulin. Kev noj zaub mov kom tsawg yog nyob ntawm lub hnub nyoog thiab qib ntawm kev siv lub cev.
Nrog rog dhau (hom 2 mob ntshav qab zib) nws muaj txwv.
Kev noj haus, nyob ntawm hom mob ntshav qab zib
Kev faib cov calories yog nyob rau hauv txoj kev uas qhov ntau tshaj (30%) poob rau noj su, qhov me me (20% txhua tus) noj hmo thiab noj tshais, thiab tseem yuav muaj 2 lossis 3 khoom noj txom ncauj ntawm 10% ib. Nrog kev siv tshuaj insulin, qhov yuav tsum tau ua ntej yog ib qho khoom noj nruj me ntsis los ntawm cov xuab moos thiab txhaj tshuaj ntawm cov tshuaj 30 feeb ua ntej noj mov.
Thawj hom mob, tag nrho cov khoom lag luam khoom noj tau noj nrog rau lub khob cij qhob cij, vim tias cov koob txhaj tshuaj insulin nyob ntawm lawv. Cov khoom lag luam uas tsis muaj cov carbohydrates yog coj mus rau hauv tus account tsuas yog thaum suav cov khoom hauv cov calories ntau, lawv tsis tuaj yeem txwv, tshwj xeeb tshaj yog cov ib txwm los yog txo lub cev qhov hnyav.
Los ntawm ib qho mus rau ib chav ua khob cij koj yuav tsum nkag los ntawm 0.5 txog 2 UNITS ntawm insulin, rau kev suav tseeb, kuaj ntshav qab zib cov ntshav tau ua ua ntej thiab tom qab ua zaub mov noj. Cov ntsiab lus ntawm chav ua mov ci tuaj yeem txiav txim siab los ntawm cov cim ntsuas tshwj xeeb qhia hauv lub rooj. Rau cov lus qhia, 1 XE yog 12 g ntawm carbohydrates, qhov nyiaj no muaj ib daim ntawm cov ncuav rye uas hnyav 25 g.
Kev noj zaub mov noj rau ntshav qab zib hom 2 yog ua raws li cov kev poob phaus nrog nws tshaj, qhov kev tsis suav rau cov zaub mov uas ua rau cov piam thaj hauv ntshav nce siab, nrog rau qhov kev tso tawm ntawm cov insulin ntau ntxiv. Rau qhov no, khoom noj khoom haus hypocaloric yog tsim tawm los ntawm keeb kwm ntawm kev ua si lub cev thiab noj tshuaj.
Qhov kev xaiv ntawm cov khoom yuav tsum yog ua tiav raws glycemic index (GI). Thaum kawm txog kev muaj peev xwm ua rau cov ntshav qab zib nce siab, txhua cov zaub mov muaj cov khoom noj uas yog carbohydrate tau muab faib ua pawg:
- Xoom - tsis muaj cov carbohydrates, koj tsis tuaj yeem txwv: ntses, nqaij ntshiv, nqaij qaib, qe.
- Tsawg GI - txiv ntoo, kua zaub, zaub qhwv, nceb, dib, zaub qhwv, xua, blueberries, txiv pos, zaub txaij, txiv av, txiv kab ntxwv qaub thiab lwm yam. Suav nrog qhov tsis muaj kev txwv tsis pub dhau kev noj zaub mov txhua hnub.
- Qhov ntsuas nruab nrab yog tag nrho cov hmoov nplej, persimmon, pineapple, xim av mov, buckwheat, oats, chicory. Nws yog qhov zoo dua los siv thaum lub sijhawm ruaj khov ntawm kev hnyav.
- Cov zaub mov uas muaj GI siab ntau tsis suav rau hauv kev noj haus: qab zib, qos yaj ywm, qhob cij dawb, feem ntau cov cereals, txiv hmab txiv ntoo qhuav, hmoov txhuv thiab cov khoom lag luam, nrog rau cov mob ntshav qab zib.
Nrog lub cev qhov hnyav, koj tuaj yeem siv cov khoom lag luam nrog nruab nrab glycemic index, nrog rau cov zaub mov qab zib ntawm cov piam thaj hloov nrog kev ceev faj, raug soj ntsuam tas li ntawm cov ntshav qab zib.
Kev Xub Thawj Cov Khoom Noj Ua Ntej
Noj hmo rau cov ntshav qab zib yuav tsum muaj thawj chav kawm, vim lawv muab qhov kev xav ntawm qhov puv ntoob thiab ua kom lub plab zom mov hauv plab thiab hnyuv. Rau lawv cov kev npaj, zaub, nqaij ntshiv, ntses, thiab cov zaub mov pub mis yog siv.
Lub broth tau siav tsuas yog qaug zog, nyiam dua theem nrab. Nrog rau cov roj (cholesterol) hauv cov ntshav, nrog rau hauv lub xub ntiag ntawm tus mob cholecystitis lossis pancreatitis, nws raug nquahu kom suav nrog kev noj zaub tsis zoo ua ntej cov kev noj haus.
Nqaij tuaj yeem xaiv los ntawm cov rog tsis muaj rog hauv nqaij qaib, nqaij qaib ntxhw, luav lossis nqaij nyuj. Cov zaub rau cov kua zaub - zaub qhwv, zucchini, taum ntsuab, hluas taum pauv, txaij. Nws yog qhov zoo dua rau kev nqa khoom noj tsis yog los ntawm cereals, tab sis cov khoom ua nplej - oats, buckwheat, barley.
Cov kev xaiv rau thawj cov kev kawm rau lub lim tiam:
- Lentil kua zaub.
- Kua zaub nrog qaib cov txwv meatballs.
- Beetroot kua zaub.
- Mushroom kua zaub nrog taum ntsuab.
- Sorrel thiab spinach zaub qhwv kua zaub nrog qe.
- Kua zaub nrog zaub qhwv, ntsuab peas thiab txiv lws suav.
- Pob ntseg nrog tus hlaws barley.
Rau kib, koj tuaj yeem siv cov roj zaub nkaus xwb, tab sis nws zoo dua yog tias tsis muaj nws. Rau cov kua zaub siav, ntxiv cov zaub ntsuab thiab ib qho tablespoon ntawm qaub cream pub rau. Khob cij yog siv los ntawm rye hmoov los yog nrog ceg.
Thawj lub tais tuaj yeem ua kom zoo ntxiv nrog hom ci ci.
Thib ob cov kev kawm rau cov mob ntshav qab zib
Nws raug nquahu kom siv cov nqaij rwj, stewed, hauv daim ntawv ua nqaij lossis nqaij minced. Tsis txhob kib hauv butter, thiab tshwj xeeb tshaj yog nqaij npuas lossis nqaij nyug, roj mutton. Npaj cov tais diav los ntawm nqaij menyuam nyuj, nqaij qaib ntxhw, luav lossis nqaij qaib, koj tuaj yeem siv cov nplaig hau thiab noj hnyuv ntxwm. Kev ua txhaum vim tias muaj cov roj (cholesterol) siab dhau mus.
Yuav ua li cas ua noj ntses rau ntshav qab zib? Koj tuaj yeem noj cov ntses hau dej, ci, aspic lossis stewed nrog zaub. Los ntawm cov ntses minced nws tau tso cai rau suav nrog cov nqaij ntses, nqaij ntses nqaij, nqaij npias nyob hauv zaub mov, qee zaum nws raug tso cai rau siv cov kaus poom hauv cov txiv lws suav lossis kua txiv.
Nrog kev rog dhau lawm, nqaij thiab ntses yog qhov zoo tshaj plaws ua ke nrog zaub tshiab zaub xas lav nrog lub tablespoon ntawm paj noob hlis lossis txiv roj roj, kua txiv qaub thiab tshuaj ntsuab. Zaub xam lav yuav tsum nyob tsawg kawg yog ib nrab ntawm lub phaj, thiab qhov seem tuaj yeem faib ntawm cov nqaij los yog ntses cov tais thiab ib sab tais.
Koj tuaj yeem npaj cov chav kawm thib ob:
- Braised nqaij nyuj nrog zaub.
- Cod cutlets nrog stewed zaub qhwv.
- Hlua qaib thiab muab txaij txaij.
- Zucchini stuffed nrog nqaij.
- Pollock fillet ci nrog lws suav, tshuaj ntsuab thiab cheese.
- Braised luav nrog buckwheat porridge.
- Zaub stew nrog boiled pike perch.
Nws tsis pom zoo kom suav cov nqaij rog (nqaij yaj, nqaij npuas), duck, feem ntau cov hnyuv ntxwm, cov nqaij hauv cov nqaij. Nws yog qhov zoo dua tsis noj cov kaus poom hauv cov roj, ntsev thiab cov roj ntses.
Rau cov tais diav rau sab, koj siv tsis tau cov tev tev, nplej zom, semolina thiab cov kwv tij, cov qos yaj ywm, hau npau thiab muab beets, zaub ntsuab, pickles.
Khoom qab zib rau cov ntshav qab zib
Txhawm rau kom paub dab tsi los ua noj nrog ntshav qab zib hom 2 rau cov khoom qab zib, koj yuav tsum tsom mus rau tsom xam ntshav qab zib cov ntshav. Yog hais tias tus kab mob yog compensated, tom qab ntawd koj tuaj yeem suav cov qab zib thiab qaub txiv hmab txiv ntoo thiab cov txiv ntoo hauv cov ntawv tshiab, hauv daim ntawv ntawm jelly los yog mousses, kua txiv. Hauv kev txwv ntau, khoom qab zib thiab ncuav qab zib ntawm cov qab zib, cov khoom qab zib ntawm zib ntab raug tso cai.
Yog tias qhov kev ntsuam xyuas pom tias muaj cov ntshav qib siab ntau, tom qab ntawd tsawb, txiv hmab, hnub thiab raisins, ntxiv rau cov khoom qab zib tshwj xeeb thiab khoom qab zib hmoov tsis suav nrog. Koj tuaj yeem ntxiv stevia extract rau tshuaj yej lossis kas fes. Berries thiab txiv hmab txiv ntoo yog nyiam dua noj tshiab.
Txhua cov zaub mov uas muaj carbohydrate yuav tsum tau xaiv los ntawm cov npe nrog cov glycemic hauv qab.
- Tsaus chocolate - 30 g.
- Blueberries, dub currants, raspberries thiab txiv pos nphuab, gooseberries.
- Blueberries thiab blackberries.
- Chicory nrog stevia.
- Plums thiab txiv duaj.
Nws tseem raug tso cai ntxiv cov txiv ntoo rau hauv tsev ua rau tsev cheese, ua zaub qhwv cheese tsev me nrog txiv apples lossis plums, thiab siv cov khoom noj muaj rog uas muaj kua nyeem tsawg. Nws yog qhov zoo dua los ua noj lawv koj tus kheej hauv tsev los ntawm mis nyuj thiab sourdough.
Txo cov glycemic Performance index, nws raug nquahu kom ntxiv cov quav cij rau cov mov ci, cereals, khoom noj siv mis.
Dej qab zib rau cov ntshav qab zib zaub mov
Cov dej qab zib los ntawm cov nqaij me, cov xyoob ntoo, cov tshuaj yej ntsuab, chokeberry, lingonberry, ntuj pom thiab kua txiv muaj cov txiaj ntsig zoo nyob rau hauv ntshav qab zib. Koj tuaj yeem haus dej kas fes, haus tshuaj yej rau cov ntshav qab zib thiab cocoa hauv ib qho me me nrog cov piam thaj hloov.
Cov tshuaj ntsuab hauv cov tshuaj ntsuab pom zoo, uas ua rau muaj qhov ua kom zoo ntawm kev zom zaub mov. Xws li cov nroj tsuag tau siv rau lawv: nplooj raspberry, blueberries, St. John lub wort nyom, blueberry nplooj. Tonic cov dej haus tau npaj los ntawm lemongrass, ginseng paus thiab Rhodiola rosea.
Nws yog ntshaw kom tsis txhob haus cawv, tshwj xeeb nrog kev kho insulin. Cawv tom qab 30 feeb ua rau muaj kev nce siab ntxiv hauv cov ntshav qab zib, thiab tom qab 4-5 teev nws cov kev tswj tsis tau tsawg.
Yog tias koj xav xaiv tsawg dua thiab muaj kev phom sij ntau dua, ces npias, cawv thiab cawv cawv, nrog rau cov ntsuj plig loj tau raug txwv tsis pub ua. Tsis pub ntau dua 100 g koj tuaj yeem haus cov cawv txiv hmab qhuav rooj, 30-50 g ntawm vodka lossis cognac, nco ntsoov noj.
Daim vis dis aus hauv tsab xov xwm no yuav tham txog cov zaub mov txawv rau cov neeg mob ntshav qab zib.
