Kev kho mob ntshav qab zib feem ntau yog xaiv cov khoom noj kom zoo thiab xaiv cov khoom noj muaj txiaj ntsig. Ua raws li kev noj haus kho mob, cov neeg mob ntshav qab zib tau xaiv cov zaub mov raug tso cai los ntawm glycemic Performance index thiab laij cov khoom noj muaj calorie txhua hnub.
Yuav kom ntseeg tau tias cov qib qab zib kom ib txwm nyob thiab tswj tau, khoom noj khoom haus yuav tsum muaj qhov sib npaug, noj qab haus huv thiab tsis tu ncua. Koj yuav tsum ua tib zoo xav los ntawm daim ntawv qhia ua zaub mov, thaum kev noj haus tau raug xaiv yam tsawg xya hnub ua ntej.
Tag nrho cov zaub mov muaj ntshav qab zib yuav tsum yog cov zaub mov zoo thiab muaj lub dag zog zoo, lawv yuav tsum muaj cov vitamins thiab zaub mov uas tsim nyog. Koj yuav tsum tau noj ntau zaus, tab sis hauv qee qhov me me, thiab tom qab noj txhua lub zog uas tau txais yuav tsum siv rau hauv.
Noj li cas thiaj li muaj ntshav qab zib
Yog tias tus kws kho mob kuaj pom tus mob ntshav qab zib hom ob, ib tug neeg yuav tsum rov qab soj ntsuam nws cov zaub mov kom zoo thiab pib noj kom yuag. Cov zaub mov noj zoo yuav tsum muaj tag nrho cov zaub mov tsim nyog.
Cov kws kho mob pom zoo kom noj mov ntau, tsib mus rau rau zaus nyob rau ib hnub, feem me me. Rog thiab roj-kib zaub mov yuav tsum muab cais tawm ntawm cov zaub mov kom ntau li ntau tau. Nqaij thiab ntses yuav tsum xaiv cov ntau hom roj tsawg.
Cov zaub loj kom ntau yuav tsum muaj nyob hauv zaub mov txhua hnub, tshwj xeeb tshaj yog thaum tus neeg mob rog. Hom khoom no muaj nplua nuj nyob hauv fiber ntau thiab cov vitamins, vim tias muaj qhov txo qis glycemic index ntawm txhua lub tais ua noj ib txhij hauv zaub.
- Ua kom muaj kev noj haus zoo rau tag nrho lub lim tiam, nws yog ib qho tseem ceeb kom koj paub koj tus kheej nrog lub tswv yim xws li lub khob cij. Qhov ntsuas ntawm qhov ntau ntawm cov carbohydrates tuaj yeem suav nrog 10-12 g ntawm cov piam thaj, yog li ntawd, cov neeg muaj mob ntshav qab zib hom 2 lossis hom 1 yuav tsum haus tsis ntau tshaj 25 khob cij ib hnub. Yog tias koj noj tsib rau rau zaus hauv ib hnub, koj tuaj yeem noj ntau yam ntawm 6 XE toj ib pluag noj.
- Txhawm rau xam cov naj npawb ntawm cov calories hauv cov zaub mov, koj kuj yuav tsum xav txog lub hnub nyoog, lub cev qhov hnyav ntawm cov ntshav qab zib, muaj cov kev tawm dag zog. Yog tias nws nyuaj rau koj tus kheej los tsim kev noj zaub mov kom raug, koj tuaj yeem sab laj nrog tus kws paub txog khoom noj khoom haus kom tawm tswv yim.
Tus neeg rog dhau los yuav tsum tau noj loj ntawm cov zaub thiab txiv hmab txiv ntoo uas tsis qab zib txhua hnub, tshwj xeeb tshaj yog thaum caij sov. Rog siab thiab qab zib cov khoom noj yuav tsum tau muab cais tawm kev noj haus.
Tsawg ib tus neeg, ntawm qhov tsis sib xws, yuav tsum nce cov khoom noj tsis muaj calorie ntawm cov tais diav kom ib txwm hnyav thiab cov metabolism hauv lub cev.
Dab tsi noj thiab tsis tuaj yeem noj nrog ntshav qab zib
Tus kws kho mob ntshav qab zib xav tau qhov khoom noj zoo rau lub teeb thiab cov khoom noj muaj txiaj ntsig nrog qhov glycemic index. Ntawm kev muag koj tuaj yeem nrhiav cov khoom noj tshwj xeeb cov qhob cij uas ua los ntawm cov ntxaij hmoov txhuv nplej, nws raug tso cai kom tsis pub ntau tshaj 350 g hauv ib hnub. Lub glycemic Performance index ntawm cov khoom no yog 50 units, thiab khob cij nrog ceg - 40 units.
Thaum npaj porridge raws dej, buckwheat lossis oatmeal yog siv. Cov kua zaub xas yog npaj tau zoo tshaj plaws nrog rau qhov ntxiv cov nplej (GI 45 units) thiab cov ceg ntoo hlaws nrog GI 22 units, lawv tau siv ntau tshaj plaws.
Cov kua zaub rau cov ntshav qab zib tau noj rau ntawm cov zaub, ob zaug ib lub lim tiam nws tau tso cai ua kua zaub hauv cov nqaij rog uas muaj roj tsawg. Cov zaub ntsuab zoo tshaj yog noj cov nqaij nyoos, hau thiab zaub. Cov zaub uas siv ntau tshaj plaws muaj xws li zaub qhwv, zucchini, tshuaj ntsuab tshiab, taub dag, txaij, txiv lws suav. Zaub nyoos yog pom zoo rau lub caij nrog zaub roj lossis freshly nyem kua txiv txiv qaub.
- Hloov cov qe qaib nrog GI ntawm 48 qhov khoom, nws yog qhov zoo dua uas suav nrog quail hauv cov ntawv qhia zaub mov, lawv tuaj yeem noj rau hauv qhov ntau tsis ntau tshaj ob daim hauv ib hnub. Los ntawm ntau hom nqaij xaiv cov khoom noj muaj txiaj ntsig - luav, nqaij qaib, nqaij ntshiv, nws tau hau, ci thiab nqaij ci.
- Taum khoom kuj tseem raug tso cai noj thiab. Ntawm cov txiv ntseej, ntau cov kua qaub ntau dua yog feem ntau xaiv, txij li cov qab zib muaj cov glycemic siab vim tias cov piam thaj ntau. Txiv hmab txiv ntoo tau noj zoo tshaj plaws tshiab tshiab, thiab txiv hmab txiv ntoo thiab khoom qab zib kuj yog ua los siv cov khoom qab zib.
- Cov tshuaj yej ntsuab yog suav tias yog cov dej haus tau zoo tshaj plaws, nrog rau nws pom zoo kom ua noj compote nrog ntxiv ntawm rosehip berries. Hloov chaw qab zib, cov piam thaj hloov hauv qab zib yog siv thaum lub sijhawm npaj cov tais diav qab zib, ntawm lawv Stevia yog cov khoom qab zib thiab zoo tshaj plaws.
- Los ntawm cov khoom noj muaj mis nyuj, koj tuaj yeem noj ib khob ib hnub yogurt, kefir, glycemic index ntawm uas yog 15 units. Hloov lwm txoj cai, ntxiv cov tsev cheese nrog glycemic qhov ntsuas ntawm 30 ntsuas rau kev noj zaub mov, nws raug tso cai rau noj tsis ntau tshaj 200 g ntawm cov khoom no ib hnub. Ib qho roj twg tsuas tuaj yeem noj hauv qhov tsuas pub tsawg, ntau kawg 40 g toj ib hnub.
Nws yog qhov zoo dua yog tias koj tsis kam tsis kam ua dhau los ntawm pastry thiab high-calories, cov khoom qab zib, muaj roj, cov nqaij npuas muaj roj, haus dej cawv, cov txuj lom, marinades, cov txiv qab zib, qab zib, cov rog rog, ketchup, mayonnaise, haus thiab ntsev cov tais diav, qab dej qab zib, hnyuv ntxwm, hnyuv ntxwm, zaub mov kaus poom rog nqaij lossis nqaij ntses.
Txheem kwv yees cov zaub mov noj ib hnub twg thiab cov khoom noj zoo, cov neeg mob ntshav qab zib nkag rau hauv phau ntawv sau cia, uas qhia tau tias cov khoom noj twg noj nyob rau ib hnub twg. Raws li cov ntaub ntawv no, tom qab ua kev soj ntsuam ntshav qab zib rau cov ntshav qab zib, koj tuaj yeem tshawb xyuas ntau npaum li cas txoj kev noj tshuaj kho kom zoo rau lub cev.
Tsis tas li, tus neeg mob suav cov khoom noj thiab cov khob cij ntau dua.
Kos duab qhia zaub mov noj rau lub lim tiam
Txhawm rau sau cov zaub mov kom raug, tus neeg mob yuav tsum kawm thiab xaiv cov zaub mov txawv rau cov tais diav uas muaj ntshav qab zib hom 2 rau txhua hnub. Xaiv cov tais diav yuav pab lub rooj tshwj xeeb, uas qhia txog glycemic index ntawm cov khoom.
Txhua tus neeg noj ib qho zaub mov twg yuav yog ntau tshaj 250 g, ntau npaum li cas cov nqaij los yog ntses tsis ntau dua 70 g, feem ntawm stewed zaub los yog qos yaj ywm ci yog 150 g, ib khob cij nyhav 50 g, thiab qhov ntim ntawm cov kua uas koj haus tsis ntau tshaj ib khob.
Raws li cov lus pom zoo no, cov khoom noj muaj ntshav qab zib tau npaj rau txhua hnub. Txhawm rau kom nkag siab yooj yim dua dab tsi uas yuav suav nrog hauv cov ntawv qhia noj tshais rau pluas tshais, pluas su, khoom noj txom ncauj thaum yav tsaus ntuj thiab noj hmo, koj tuaj yeem xav kwv yees kwv yees li kev noj zaub mov ntawm cov neeg mob ntshav qab zib mellitus ntawm hom thawj lossis thib ob.
Hnub Monday:
- Hercules porridge nrog qhov me me ntawm butter, grated tshiab carrots, qhob cij, thiab txiv hmab txiv ntoo stewed tsis muaj suab thaj yog ua rau noj tshais.
- Cov tshuaj ntsuab tshuaj ntsuab thiab kua txiv kab ntxwv muaj rau noj su.
- Rau pluas su, nws pom zoo kom ua kua zaub tsis muaj ntsev, zaub xam lav ntawm cov zaub tshiab nrog cov nqaij me, ncuav thiab kua txiv ua kua.
- Ua khoom noj txom ncauj rau pluas su, siv cov kua ntsuab thiab tshuaj yej.
- Rau noj hmo, koj tuaj yeem noj cov nqaij npuas uas tsis muaj rog nyob nrog cov cij thiab compote.
- Ua ntej koj yuav mus pw. Koj tuaj yeem haus ib khob ntawm yogurt.
Tuesday:
- Thaum sawv ntxov lawv tau noj tshais nrog zaub tws, nqaij ntses patty nrog mov ci, haus tsis qab.
- Noj su, koj tuaj yeem txaus siab rau cov zaub ci thiab nqaij me me.
- Noj su nrog cov nqaij ntshiv kua zaub nrog qhov sib ntxiv ntawm qab zib, nqaij ntshiv nrog mov ci, khoom noj qab zib muaj roj, dej.
- Muaj khoom txom ncauj ntawm tsev cheese thiab haus kua txiv. Lwm yam khoom noj txom ncauj tseem ceeb yog ntshav dej ntshav qab zib hom 2.
- Noj hmo yog hau qe hau, ncu cutlets, khob cij xyaw, tshuaj yej tsis qab zib.
- Ua ntej yuav mus pw, koj tuaj yeem haus ib khob ntawm ryazhenka.
Hnub Wednesday:
- Rau thawj pluas tshais, koj tuaj yeem pab buckwheat, tsis muaj roj ntau hauv tsev cheese, qhob cij, tshuaj yej tsis muaj qab zib.
- Rau noj su, tsuas yog haus cov txiv hmab txiv ntoo haus los yog compote.
- Noj hmo nrog zaub kua zaub, hau nqaij qaib, khob cij, koj tuaj yeem pab ntsuab kua txiv thiab ntxhia dej.
- Raws li khoom noj txom ncauj rau noj su, siv lub txiv av ntsuab.
- Rau noj hmo, koj tuaj yeem noj zaub hau nrog nqaij npuav ntxiv. Ci cabbage, pab khob cij thiab compote.
- Ua ntej yuav mus pw, haus cov kua mis yogurt muaj roj tsawg.
Hnub Thursday:
- Rau pluas tshais, lawv noj mov nplej porridge nrog beets, ib daim ntawm cov cheese tshiab, qhob cij, haus dej haus los ntawm chicory.
- Rau pluas tshais, txiv qaub citrus txiv ntoo qab ntsev.
- Rau noj su, zaub kua zaub, zaub ua zaub noj nrog stew, qhob cij thiab jelly yog muab.
- Koj tuaj yeem muab khoom noj kom yaug nrog noj txiv hmab txiv ntoo thiab savory tshuaj yej.
- Pluas mov millet, steamed ntses, mov ci, unsweetened tshuaj yej.
- Ua ntej yuav mus pw, lawv haus kefir.
Hnub Friday:
- Rau thawj pluas tshais, koj tuaj yeem noj zaub xam lav ntawm carrots thiab ntsuab txiv apples, roj tsawg tsev cheese, qhob cij, tshuaj yej tsis qab.
- Noj su tej zaum muaj cov txiv hmab txiv ntoo tsis muaj qab zib thiab dej qab zib.
- Noj hmo nrog cov kua zaub ntses, zucchini stew, nqaij qaib hau, ncuav, ncuav txiv qaub.
- Cov zaub xas lav thiab cov tshuaj yej tsis qab qab zib tau muab rau noj thaum sawv ntxov.
- Rau noj hmo, koj tuaj yeem ua noj buckwheat, pom zaub qhwv, lawv tau txais mov ci thiab tshuaj yej tsis muaj qab zib.
- Ua ntej yuav mus pw, haus ib khob mis skim mis.
Hnub Saturday:
- Pluas tshais muaj peev xwm suav nrog oatmeal, zaub ntug hauv paus, ua mov ci thiab nqaij me me.
- Citrus zaub xam lav thiab tshuaj yej tsis muaj piam thaj yog ua rau noj su.
- Rau pluas su, npaj cov mij ua kua, stewed mob siab, rwj mov hauv ib qho me me, pab khob cij thiab txiv hmab txiv ntoo stewed.
- Koj tuaj yeem muaj khoom noj txom ncauj thaum yav tav su nrog txiv hmab txiv ntoo nyias thiab dej ntxhia tsis muaj roj.
- Rau noj hmo, koj tuaj yeem pab hlaws barley pob kws, zucchini stew, qhob cij, tshuaj yej tsis muaj qab zib.
- Ua ntej yuav mus pw, haus kua mis yogurt.
Hnub Sunday:
- Rau pluas tshais, lawv noj buckwheat, hlais cov cheese tshiab, zaub xam lav ntawm beets grated, qhob cij, haus tsis qab.
- Noj tshais lig tej zaum muaj txiv hmab txiv ntoo uas tsis qab zib thiab ua nqaij.
- Rau pluas su, lawv ua cov kua zaub legume, nqaij qaib nrog mov, stewed eggplant, thiab pab khob cij thiab kua txiv cranberry.
- Nyob rau yav tav su koj tuaj yeem muaj tom ntawm cov txiv hmab txiv ntoo, haus tsis muaj qab zib.
- Rau noj hmo, taub qab porridge, cutlet, zaub xas lav, qhob cij, unsweetened tshuaj yej yog tau txais kev pab.
- Thaum tsaus ntuj koj tuaj yeem haus dej haus ib khob ntawm ryazhenka.
Qhov no yog qhov kwv yees kwv yees txhua lub lim piam, uas koj tuaj yeem hloov pauv raws li koj xav tau yog tias tsim nyog. Thaum muab sau ua ke ntawm daim ntawv qhia zaub mov, nws yog qhov tseem ceeb kom tsis txhob hnov qab suav nrog zaub ntau li ntau tau, tshwj xeeb tshaj yog tias koj rog dhau. Tsis tas li, tsis txhob hnov qab tias nws pom zoo kom sib xyaw ua ke kev noj haus thiab tawm dag zog nrog ntshav qab zib.
Cov kws tshaj lij ntawm cov yeeb yaj kiab hauv tsab xov xwm no yuav qhia txog cov khoom noj twg zoo rau ntshav qab zib yuav tau piav qhia.
