Thaum kuaj mob ntshav qab zib hom 1, ib tus neeg yuav tsum hloov pauv nws txoj kev ua neej. Ntxiv nrog rau kev txhaj tshuaj niaj hnub ntawm cov tshuaj insulin, koj yuav tsum ua raws li cov zaub mov tshwj xeeb uas muaj cov carbohydrate tsawg.
Kev noj zaub mov zoo rau hom ntshav qab zib hom 1 txhawm rau tswj cov ntshav qab zib kom cov neeg noj qab haus huv. Tsis tas li, soj ntsuam kev noj zaub mov zoo, tus neeg mob txo nws txoj kev pheej hmoo ntawm kev loj hlob hyperglycemia thiab txo qhov kev pheej hmoo ntawm cov teeb meem ntawm cov kab mob hauv lub nruab nrog cev.
Endocrinologist ua zaub mov noj rau cov ntshav qab zib hom 1 rau txhua hnub, suav txog qhov xav tau ntawm lub cev rau cov khoom noj muaj txiaj ntsig. Cov khoom rau cov ntawv qhia zaub mov raug xaiv raws li glycemic index (GI). Hauv qab no qhia txog kev noj haus rau hom ntshav qab zib hom 1 thiab cov ntawv qhia ua piv txwv, muab cov txiaj ntsig muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo noj.
Glycemic Khoom Lag Luam Index (GI)
Raws li qhov ntsuas no, ib qho khoom noj tau npaj rau cov neeg mob ntshav qab zib ntawm ib yam. Qhov ntsuas tau qhia cov nyhuv ntawm cov khoom noj ntawm cov ntshav qab zib tom qab noj nws.
Ntawd yog, GI ua rau nws paub meej pes tsawg carbohydrates cov khoom lag luam muaj. Cov zaub mov qis qis ntseeg tau tias muaj cov khoom noj khoom haus carbohydrates, uas tsim nyog rau cov neeg mob hauv lawv cov zaub mov noj txhua hnub.
Nws yuav tsum tau yug los hauv lub siab tias kev kho cua sov thiab ua kom zoo li qub zaub mov tuaj yeem nce qhov ntsuas me ntsis. Txawm li cas los xij, qhov no muaj qhov zam. Piv txwv li, carrots thiab beets. Hauv cov foos tshiab, lawv raug tso cai, tab sis hauv daim foos lawv muaj qhov tsis lees paub GI rau tus mob ntshav qab zib.
Muaj kev zam ntawm cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Yog tias kua txiv yog tsim los ntawm cov khoom no, tom qab ntawd lawv yuav poob cov fiber, uas yog lub luag haujlwm rau cov teeb meem ntawm cov piam thaj hauv cov ntshav. Yog li, ib lub txiv ntoo thiab kua txiv ua ke tsis raug txwv.
Qhov ntsuas tau muab faib ua peb pawg:
- txog li 49 PIECES suav nrog - tus nqi tsawg, cov khoom lag luam tsim cov zaub mov tseem ceeb;
- 50 - 69 ED - tus nqi nruab nrab, cov zaub mov zoo li no tsuas yog muab cais tawm thiab pub kom tsis ntau tshaj ob zaug tauj ib lim tiam;
- 70 koog thiab sab saud yog tus nqi siab, cov zaub mov thiab dej qab zib tuaj yeem nce cov ntshav qab zib kom ntau txog 4 - 5 mmol / l.
Ntxiv rau qhov ntsuas, koj yuav tsum tau them sai sai rau cov ntsiab lus ntawm cov calories kom ntawm cov zaub mov. Yog li, qee yam zaub mov tsis muaj cov piam thaj txhua, yog li nws muaj qhov ntsuas ua rau sib npaug. Tab sis lawv cov ntsiab lus caloric ua rau cov khoom lag luam ntawd tsis tuaj yeem nyob ntawm qhov muaj mob ntshav qab zib hom 1.
Xws li cov khoom siv - lard, roj zaub.
Cov cai khoom noj khoom haus
Khoom noj rau ntshav qab zib hom 1 yuav tsum yog feem me me, hauv qhov me me, tsawg kawg tsib zaug hauv ib hnub, thiab rau rau lub sijhawm. Kev ntsuas dej yuav tsum tau pom - tsawg kawg ob lub khob ntawm dej nyob rau ib hnub. Koj tuaj yeem xam tus nqi ntawm ib tus kheej, uas yog, rau txhua qhov calories uas tau noj, ib qho milliliter ntawm cov kua tau noj.
Nws yog txwv tsis pub noj cov zaub mov muaj calorie ntau, vim tias lawv muaj cov roj cholesterol tsis zoo thiab ua rau muaj qhov hnyav ntxiv rau lub cev. Cov ntsiab cai tseem ceeb ntawm kev noj zaub mov noj kom haum rau cov neeg rog dhau. Ua raws li cov qauv ntsuas cov ntshav qab zib rau lub lis piam, tus neeg mob yuav ua kom poob phaus mus txog 300 grams tauj ib lim tiam.
Txoj kev xaiv khoom noj khoom haus zoo rau cov neeg mob uas muaj ntshav qab zib hom 1 ua qhov haujlwm ntawm txhua lub cev.
Ua noj rau cov neeg mob ntshav qab zib hom 1 yog tso cai raws li hauv qab no:
- rau ib nkawm niam txiv;
- rwj;
- hauv microwave;
- ci hauv qhov cub;
- simmer on dej;
- kib hauv teflon lauj kaub, tsis muaj roj zaub;
- hauv qhov cub qeeb qeeb.
Cov khoom noj rau cov ntshav qab zib hom 1 yuav tsum tsim kom tus neeg tsis tshaib plab, thiab tib lub sij hawm tsis noj ntau dhau. Yog tias muaj lub siab xav noj, yog li cia peb noj khoom txom ncauj zoo, piv txwv li, 50 grams txiv ntoo lossis ib khob ntawm ib qho khoom noj mis nyuj.
Rooj noj mov ntawm tus neeg mob niaj hnub yuav tsum tau tsim kom muaj cov khoom lag luam ntawm cov tsiaj thiab cov zaub ntsuab. Txhua hnub, noj zaub, txiv hmab txiv ntoo, khoom noj siv mis, nqaij lossis ntses.
Txij li lub cev tsis tau txais cov vitamins thiab cov zaub mov muaj txiaj ntsig zoo, vim qhov ua tsis tiav ntawm cov khoom noj hauv lub cev, nws yog ib qho tseem ceeb heev kom muaj zaub mov zoo.
Cov zaub mov txhua lub limtiam
Cov ntawv qhia zaub mov tsim hauv qab no yog qhov tsim nyog txawm tias menyuam yaus muaj hnub nyoog zoo dua xya xyoo rov hauv. Tib qho tsim nyog yuav tau xaiv hauv daim ntawv qhia zaub mov rau tus menyuam yaus yog qhov lawv xav tau cov zaub mov muaj GI siab hauv zaub mov - dib liab, dib liab, nplej dawb, beets, thiab lwm yam
Khoom noj khoom haus rau hom ntshav qab zib hom 1 yuav tsum muaj ntau yam ua rau cov neeg mob ntshav qab zib tsis muaj lub siab xav noj zaub mov "txwv tsis pub noj" thiab tais diav. Yog hais tias cov khoom noj yog tsom kom tshem tawm qhov hnyav dhau, ces nws tsim nyog siv cov zaub mov txawv rau cov tais diav me, thiaj li tsis ua rau qab los noj mov.
Unambiguously ua raws li cov zaub mov no xaiv. Ua ntej tshaj plaws, koj yuav tsum coj mus rau hauv tus account saj cov neeg nyiam kev mob ntshav qab zib.
Hnub ib:
- rau thawj zaug ua tshais, ua noj syrniki tsis muaj qab zib los ntawm cov nqaij nyuj uas tsis muaj rog, thiab ntsuab tshuaj yej nrog txiv qaub;
- rau pluas su, koj tuaj yeem pab oatmeal hauv dej nrog qhuav apricots thiab prunes, tshuaj yej;
- thaum noj su rau thawj txais kev pab borscht tsis muaj beets, buckwheat nrog boiled quail thiab zaub zaub xas los ntawm cov zaub qhwv dawb thiab dib;
- cov khoom noj txom ncauj yuav tsum yog lub teeb, yog li lub khob ntawm jelly ntawm oatmeal thiab ib daim ntawm cov mov ci rye yuav txaus;
- thawj noj hmo - zaub ntxhw, perch ci rau hauv ntawv ci thiab kas fes tsis muaj zog nrog cov roj qab zib tsawg;
- qhov noj hmo thib ob yuav tsawg kawg yog ob peb teev ua ntej yuav mus pw, qhov kev xaiv zoo tshaj yog lub khob ntawm cov khoom noj siv mis, xws li yog kua mis nyeem qaub.
Tsis txhob hnov qab suav cov naj npawb ntawm cov khob cij noj rau ib pluag mov, txhawm rau kom kho qhov koob tshuaj ntawm luv luv lossis ultra-luv insulin.
Rau pluas tshais rau hnub thib ob, koj tuaj yeem ua kua txiv qab zib nrog zib ntab thiab ib khob dej tshuaj yej nrog ib qho khob cij ua los ntawm durum hmoov nplej. Tsis txhob ntshai siv cov khoom lag luam beekeeping, lub ntsiab tseem ceeb yog tsis pub tshaj li qhov tso cai txhua hnub tus nqi - ib tablespoon. Feem ntau, ib qho khoom ntuj tsim muaj qhov ntsuas pib ntawm ntau txog 50 units suav nrog. Nyob rau hauv muaj ntawm ntshav qab zib hom 1, xws li ntau yam raug tso cai - buckwheat, acacia los yog txiv qaub.
Qhov tshais thib ob yuav yog ib qho omelet nrog mis thiab zaub. Cov zaub mov kho kom haum rau cov ntshav qab zib omelettes tsuas yog muaj ib lub qe xwb, tas cov qe hloov pauv nrog cov protein xwb.
Qhov no yog vim qhov tseeb tias lub yolk muaj qhov nce ntxiv ntawm cov cholesterol.
Rau pluas su, koj tuaj yeem ua noj borscht yam tsis muaj beets, nrog kua txiv lws suav. Ntxiv cov nqaij nyug hau siav rau cov zaub mov tiav lawm. Ua barley thiab ntses steaks rau lub thib ob. Rau cov khoom noj txom ncauj, ua noj hauv lub microwave tsev cheese souffle nrog kua. Thawj noj hmo yuav yog stewed zaub qhwv thiab hau qaib ntxhw, ib qho hlais ntawm durum hom ncuav ci. Qhov noj hmo thib ob yog iav khob kua mis nyeem qaub yogurt.
Hnub peb:
- rau thawj pluas tshais, noj 200 grams ntawm cov txiv ntoo lossis txiv ntoo, muaj qhov ntsuas qis, thiab 100 grams ntawm tsev cheese. Feem ntau, nws yog qhov tsim nyog kom noj txiv hmab txiv ntoo hauv thawj ib nrab ntawm ib hnub, yog li cov piam thaj xa mus rau lawv yog nqus sai dua los ntawm lub cev.
- thib ob noj tshais - barley porridge nrog daim siab patty, zaub xam lav;
- noj su - pea kua zaub stewed hauv soob pollock, nplej zom los ntawm durum nplej, tshuaj yej;
- rau ib qho khoom noj txom ncauj nws raug tso cai rau brew kas fes tsis muaj zog nrog qab zib, noj ib hlais ntawm cov qhob cij rye thiab taum paj;
- thawj noj hmo - steamed zaub, boiled quail, ib daim ntawm qhob cij, tshuaj yej;
- thib ob noj hmo - 50 gram ntawm cov ntoo thuv thiab qhuav apricots, tshuaj yej dub.
Txog plaub hnub, koj tuaj yeem npaj khoom thauj khoom. Qhov no yog rau cov neeg muaj ceeb thawj. Txog hnub ntawd, nws yog ib qho tsim nyog yuav tau soj ntsuam cov ntshav qab zib kom zoo dua. Txij li kev noj zaub mov zoo rau cov mob ntshav qab zib tsis suav nrog kev tshaib plab, plaub hnub yuav muaj cov khoom noj muaj protein ntau.
Pluas tshais - 150 grams ntawm lub tsev tsis muaj rog cheese thiab kas fes qaug zog. Rau pluas su, omelette nrog kua mis thiab hau squid yog muab rau noj. Noj su yuav yog zaub kua zaub nrog ua zaub cob pob thiab hau mis ua noj.
Khoom txom ncauj - tshuaj yej thiab tofu cheese. Thawj hmo yog zaub xam lav ntawm cov zaub qhwv dawb thiab cov dib tshiab tshiab, tau nrog txiv roj roj, hau hake. Ua kom tiav cov pluas noj nrog ib khob ntawm tsawg-rog kefir.
Yog tias ib tus neeg uas muaj thawj hom mob ntshav qab zib tsis muaj teeb meem nrog kev rog dhau los, ces koj tuaj yeem siv cov ntawv qhia nram qab no:
- noj tshais Zauv 1 - txiv mab txiv ntoo, ib qho mov ci los ntawm cov hmoov nplej buckwheat, ib qho kua txiv hmab txiv ntoo qhuav;
- tshais naj npawb 2 - zaub ntxhw, hau nqaij nyug hau siav;
- noj su - buckwheat kua zaub, lentils, hau nqaij nyug thiab ib qho mov ci;
- khoom txom ncauj - tshuaj yej thiab muffin yam tsis muaj qab zib;
- noj hmo - buckwheat, stewed nqaij qaib siab, tshuaj yej;
- noj hmo naj npawb 2 - khob ntawm ayran.
Hnub thib tsib, koj tuaj yeem pib noj mov nrog 200 grams ntawm cov txiv ntoo thiab 100 gram ntawm cov rog uas muaj tsev cheese. Rau qhov noj tshais thib ob, rau cov neeg muaj ntshav qab zib, koj tuaj yeem noj pilaf tsuas yog ua raws li daim ntawv qhia tshwj xeeb, vim tias GI cov txhuv dawb muaj ntau heev, uas yog vim li cas nws poob rau hauv qeb ntawm cov zaub mov txwv. Ib qho ntawm cov zaub mov nrov tshaj plaws yog pilaf nrog txhuv xim av. Hais txog kev saj, nws tsis txawv ntawm mov dawb, nws tsuas yog ua noj me ntsis ntev dua, ntev li 45 - 50 feeb.
Noj su yuav muaj ntses kua zaub, taum stew nrog lws suav thiab nqaij nyug thiab ci kas fes nrog mis nyuj. Thawj zaug noj hmo - meatballs nyob rau hauv lws suav sauce los ntawm mov ci thiab minced nqaij qaib, ib daim ntawm rye qhob cij. Qhov noj hmo thib ob - ib qho kua thiab 100 grams ntawm tsev cheese.
Thib rau hnub:
- tshais naj npawb 1 - 150 grams ntawm currant thiab strawberry, 100 grams ntawm tsev tseem cheese;
- tshais naj npawb 2 - barley nrog dos thiab nceb, hau qe;
- noj su - taum kua zaub, hau luav, kav taum pauv, zaub xam lav los ntawm zaub qhwv hauv nroog, zaub ntug hauv paus thiab cov dib tshiab;
- khoom noj txom ncauj - zaub xam lav, taum paj;
- noj hmo No. 1 - zaub ua zaub noj, noj nqaij nyuj ci ci, tsis muaj zog kas fes nrog qab zib;
- noj hmo naj npawb 2 - ib khob ntawm fermented mis nyuj khoom.
Txog rau pluas tshais rau hnub xya, koj tuaj yeem kho tus neeg mob nrog khoom qab zib, piv txwv li, npaj ncuav zib ntab tsis muaj qab zib, qab zib nws nrog zib ntab. Kuj tseem sim txo qhov tsawg ntawm cov hmoov nplej los ntawm kev hloov nws nrog rye, buckwheat, oatmeal, chickpea lossis flaxseed. Nws yuav tsum tau yug los hauv lub siab tias xws li cov zaub mov tsis huv rau lub tais tuaj yeem noj tsis pub ntau tshaj 150 grams hauv ib hnub.
Qhov thib ob noj tshais yuav muaj cov txaij ua nrog cov zaub (txiv lws suav, kua txob qab zib), qe hau thiab ib daim ntawm cov ncuav ci. Rau pluas su, ua borscht tsis muaj zaub mov txaij ntawm cov txiv lws suav, ua pob kws nplej thiab cov ntses uas muaj roj tsawg nyob hauv qhov cub. Rau hmo ua noj, hau lub squid thiab ua mov ci.
Qhov noj hmo thib ob yog lub khob kua mis nyeem qaub thiab ib txhais tes ntawm cov txiv ntoo txi txiv.
Cov zaub mov txawv thiab noj qab nyob zoo
Nrog ntshav qab zib hom 1, kev noj haus yuav tsum muaj ntau yam zaub mov txawv. Qhov no yog qhov tsim nyog kom tus neeg mob "tsis txhob xoom xaim" nrog zaub mov thiab tsis muaj kev yaum kom noj cov khoom uas txwv tsis pub.
Hauv kev ua noj, nws yog ib qho tseem ceeb uas yuav tsum xav txog tias siv cov ntsev ntau heev tsis siv. Nws thau cov haujlwm ua haujlwm hauv lub raum, uas twb tau nra hnyav nrog "kabmob" kabmob.
Ib yam ntawm cov qub recipes yog stuffed eggplant. Cov ncauj lus rau lawv yuav tsum tau npaj lawv tus kheej los ntawm nqaij qaib fillet, vim cov nqaij minced yuav muaj cov rog.
Cov khoom xyaw hauv qab no yuav tsum:
- ob lub qe;
- tsuav nqaij qaib - 400 grams;
- ob peb cloves ntawm qej;
- ob lub txiv lws suav;
- basil;
- tawv cheese muaj roj tsawg - 150 grams;
- ib tug tablespoon ntawm txiv roj roj;
- ntsev, kua txob rau hauv av dub.
Yaug lub tshuab qe, txiav nws ntev dua thiab tshem tawm qhov tseem ceeb, kom koj tau txais "nkoj". Minced ntsev thiab kua txob, ntxiv qej dhau qhov xovxwm. Tso cov nqaij minced rau hauv nkoj txaij.
Tshem cov tev tawm ntawm cov txiv lws suav los ntawm kev muab tshuaj rau lawv nrog cov rhaub kom dej thiab txiav cov duab uas tsis muaj caj dab nyob saum. Dhau cov txiv lws suav los ntawm kev muab nqaij los yog muab txig rau hauv rab, ntxiv rau qhov txau thiab hauv lub qej. Nyem lub minced sauce nrog lub sauce. Txau cov tw nkoj txaij nrog cov cheese, grated ntawm grater zoo, muab lawv tso rau ntawm lub tais ci, roj. Ua noj hauv qhov preheated rau 180 Nrog lub qhov cub rau 45 - 50 feeb.
Ntxiv nrog rau cov tais qab qab, koj tuaj yeem ua tau ntau haiv neeg cov lus mob ntshav qab zib nrog citrus tshuaj yej. Npaj lub decoction ntawm tangerine peels rau ntshav qab zib yog qhov yooj yim heev. Cov tev ntawm ib rab ntaj yog nraus rau hauv qhov me me thiab hliv nrog 200 millilitres ntawm cov dej npau. Txheeb ib qho khoom qab zib kom ntev li tsib feeb. Xws li cov kua txiv qaub tsis tsuas tsis muaj qab ntxiag saj, tab sis kuj muaj cov txiaj ntsig zoo rau tus neeg mob lub cev - nws nce ntau ntxiv kev tiv thaiv lub zog ntawm lub cev thiab soothes lub paj hlwb.
Hauv cov yeeb yaj kiab hauv tsab xov xwm no, ntau cov zaub mov txawv tau nthuav tawm uas tuaj yeem suav nrog hauv cov zaub mov rau ntshav qab zib hom 1.
