Thaum muaj teeb meem hauv cov metabolism hauv lub cev, ib tus neeg muaj qee cov tsos mob tshwm sim hauv kev ua kom tsis muaj zog, qaug zog, khaus ntawm daim tawv nqaij, nqhis dej, tso zis ntau dhau, qhov ncauj qhuav, nce siab, thiab ntev kho qhov txhab. Txhawm rau kom pom qhov ua rau muaj mob, koj yuav tsum mus ntsib tsev kho mob thiab dhau txhua qhov tsim nyog kuaj ntshav rau cov piam thaj.
Yog tias cov txiaj ntsig ntawm txoj kev tshawb pom pom tias muaj cov piam thaj ntau ntxiv (ntau dua 5.5 mmol / liter), cov zaub mov noj txhua hnub yuav tsum ua tib zoo saib xyuas kom txo qis ntshav qab zib. Tag nrho cov zaub mov uas ua rau cov piam thaj ntxiv yuav tsum muab cais tawm kom ntau li ntau tau. Nws yog ib qho tseem ceeb uas yuav tsum tau ua rau kev ntsuas rau tus mob ntshav qab zib hom 2 thiab thaum cev xeeb tub, yog li ntawd kom tsis txhob ua kom tus mob hnyav ntxiv.
Yuav kom ntseeg tau tias theem ntawm cov piam thaj hauv cov ntshav yog ib txwm qis, nrog kev rog dhau, hom 1 thiab ntshav qab zib hom 2, nrog rau lub sijhawm cev xeeb tub, qee cov ntsiab lus ntawm kev noj haus txhua hnub tau pom.
Yuav txo cov ntshav qab zib li cas
Hauv cov txheej txheem ntawm kev noj ib qho khoom noj twg, lub sijhawm luv luv nce ntxiv hauv cov ntshav qabzib tshwm sim. Qhov taw qhia ib txwm ntawm qab zib ib teev tom qab noj mov yog suav tias yog 8.9 mmol / litre, thiab ob teev tom qab theem yuav tsum tsis pub ntau tshaj 6.7 mmol / litre.
Rau qhov kev txo qis hauv glycemic qhov ntsuas, nws yog qhov tsim nyog los hloov cov zaub mov noj thiab tsis suav tag nrho cov khoom noj uas cov glycemic Performance index tshaj li 50 units.
Tus mob ntshav qab zib thiab cov neeg noj qab nyob zoo uas muaj cov ntshav qab zib yuav tsum tsis txhob noj ntau dhau, tshwj xeeb tshaj yog cov ntshav qab zib koj yuav tsum tsis txhob noj ntau yam zaub mov uas muaj qab zib. Yog tias cov zaub mov ntau nyob hauv tus neeg lub plab, nws nthuav, uas ua rau cov khoom noj muaj zog zuj zus.
Qhov hormone no tsis tso cai rau koj los tswj cov ntsiab lus ib txwm nyob hauv ntshav. Ib qho piv txwv zoo yog khoom noj khoom haus suav suav - pluas mov leisurely faib me me.
- Nws yog ib qho tseem ceeb uas yuav tau sim kom tshem tawm ntawm cov khoom noj tsis haum thiab nres noj khoom uas tsim kev puas tsuaj uas muaj cov zaub mov carbohydrates tau yooj yim. Cov no suav nrog confectionery, ncuav qab zib, cov khoom noj ceev, qab zib qab zib.
- Txhua txhua hnub, cov ntshav qab zib yuav tsum noj cov zaub mov uas muaj glycemic index tag nrho tsis muaj ntau tshaj 50-55 units. Xws cov tais diav ua rau cov ntshav qab zib tsawg dua, yog li ntawd, nrog lawv siv tas li, cov piam thaj hauv lub cev yuav ua li cas. Cov kev ntsuas no tiv thaiv kom tsis txhob muaj piam thaj hauv qab zib sai thiab txhim kho tus neeg mob lub neej.
- Cov khoom noj muaj txiaj ntsig tuaj yeem pom tau tias yog nqaij nruab deg nyob rau hauv daim ntawv ntawm cov roob ris, lobsters, lobsters, uas nws cov glycemic index tsawg heev thiab tsuas yog 5 units. Qhov ntsuas zoo sib xws yog kua taum cheese tofu.
- Yog li hais tias lub cev muaj peev xwm tso nws tus kheej los ntawm cov tshuaj lom, tsawg kawg 25 g ntawm fiber yuav tsum noj txhua hnub. Cov tshuaj no pab txo qis kev nqus ntawm cov piam thaj los ntawm cov hnyuv plab hnyuv, ua kom cov ntshav qab zib hauv ntshav qab zib raug txo qis. Khoom noj muaj rog, noob txiv, thiab cereals yog cov zaub mov noj kom txo cov ntshav qab zib.
- Qaub-cov txiv hmab txiv ntoo thiab zaub ntsuab, uas muaj cov vitamins ntau, kuj tau ntxiv rau cov tais diav ua kom cov ntshav qab zib tsawg dua. Vim tias cov muaj kev noj haus muaj fiber ntau, cov ntshav qab zib cov ntshav yuav zoo li qub. Nws raug nquahu kom noj zaub thiab txiv hmab txiv ntoo tshiab.
Tus mob ntshav qab zib yuav tsum muab cov khoom noj carbohydrates ntau npaum li ua tau. Yuav kom txo qis cov piam thaj hauv qab zib, tus kws kho mob tau sau ntawv rau cov khoom noj uas tsis muaj cov piam thaj hauv lub cev, cov txheej txheem no tso cai rau koj kom ib txwm muaj suab thaj hauv ob txog peb hnub. Raws li kev hnav khaub ncaws rau tais diav, ib qho roj zaub los ntawm lub khob fwj yog siv.
Kua mis nyeem qaub uas tsis muaj rog ua kom zoo ntxiv rau hauv cov kua txiv ntoo. Flaxseed roj, uas muaj cov tshuaj magnesium, omega-3 fatty acids, phosphorus, tooj liab, manganese, thiab thiamine, yog suav tias yog pab tau zoo. Tsis tas li nyob rau hauv cov roj zaub no muaj suab tsis muaj carbohydrates.
Koj yuav tsum haus tsawg kawg ob liv dej haus ib hnub, koj kuj yuav tsum tau mus ua si kis las txhua txhua hnub, tswj koj tus kheej qhov hnyav.
Hloov kas fes, nws raug nquahu kom siv cov nqaij qab zib thaum sawv ntxov, thiab Jerusalem artichoke thiab tais diav los ntawm nws kuj tseem tuaj yeem suav nrog cov khoom noj.
Cov zaub mov dab tsi qis qab zib
Ib qho khoom noj twg muaj cov ncauj lus glycemic tshwj xeeb, ntawm qhov uas ib tus neeg muaj peev xwm suav tus nqi ntawm cov piam thaj tshem tawm ntawm nws tom qab nws nkag mus rau hauv lub cev.
Tus mob ntshav qab zib thiab cov neeg uas mob taub hau rau cov ntshav qab zib yuav tsum tsis txhob noj zaub mov uas ua rau muaj ntshav qab zib kom khov. Hauv qhov no, tsuas yog cov khoom lag luam uas muaj glycemic index tsawg yuav tsum tau noj.
Txhawm rau kom tus neeg mob tuaj yeem ua tau ywj siab ntawm kev txiav txim siab yam khoom twg qis dua qib ntawm cov piam thaj, muaj lub rooj tshwj xeeb. Txhua yam khoom muaj peev xwm muab faib ua peb hom loj: cov khoom lag luam muaj qhov siab, nruab nrab thiab qis glycemic index.
- Kev ua xyem xyav hauv daim ntawv ntawm chocolate, khoom qab zib thiab lwm yam khoom qab zib, cov ncuav mog qab zib dawb thiab butter, nplej zom, zaub qab zib thiab txiv hmab txiv ntoo, cov nqaij rog, zib ntab, cov khoom noj ceev, cov kua hauv hnab, dej khov, npias, dej cawv, dej qab zib, muaj cov glycemic siab tshaj ntawm 50 ntau qhov dej. Daim ntawv teev cov khoom no yog txwv rau cov neeg mob ntshav qab zib.
- Cov khoom lag luam nrog nruab nrab glycemic Performance index ntawm 40-50 units suav nrog cov hlaws barley, cov nqaij nyuj uas tsis muaj rog, cov txiv puv ntoo tshiab, kua roj ntsuab, kua txiv, kua txiv kab ntxwv, caw liab, kas fes, tangerines, berries, kiwi, hmoov tais diav thiab hmoov txhuv nplej. Cov khoom zoo li no ua tau, tab sis nyob rau hauv qhov tsawg.
- Cov khoom uas txo cov ntshav qab zib tau muaj glycemic index ntawm 10-40 units. Cov pab pawg no suav nrog oatmeal, txiv ntoo, txiv kab ntxwv, prunes, tshij, figs, ntses, cov nqaij ntshiv, txaij, qab kua txob, zaub cob pob, pias, qij, txiv pos nphuab, legumes, Jerusalem artichoke, buckwheat, dos, txiv kab ntxwv qaub, qe, zaub xam lav ntsuab, Txiv lws suav Hlais nplej Ntawm cov khoom lag luam, koj tuaj yeem suav cov zaub pob, blueberries, zaub kav, asparagus, roob tshauv, radishes, turnips, dib, horseradish, zucchini, taub dag.
Noj li cas thiaj li muaj ntshav qab zib
Ntshav Qab Zib Hom 1 yog ib hom mob nyav heev, nws kuj tseem hu ua insulin-vam khom. Hauv cov neeg mob, cov tshuaj insulin tsis muaj peev xwm tsim nws tus kheej, hauv kev txuas nrog cov neeg mob ntshav qab zib yuav tsum tau ua ntu zus los txhaj tshuaj insulin.
Txhawm rau txhawm rau tiv thaiv cov mob qog ntshav siab hauv cov ntshav qabzib, hauv thawj hom mob tus neeg mob ua raws li kev noj zaub mov tshwj xeeb. Nyob rau tib lub sijhawm, cov khoom noj khoom haus ntawm cov ntshav qab zib tau yog sib npaug thiab ntim nrog cov tshuaj muaj txiaj ntsig zoo.
Tus neeg mob yuav tsum tso tseg cov khoom noj qab zib, dej qab zib, qab zib thiab lwm cov khoom qab zib, qab ntsev thiab haus tais, zaub ntxwm, khoom noj muaj roj, ntim cov txiv mis, cov dej qab zib, cov roj qab rog, cov hmoov nplej, khoom qab zib, txiv hmab txiv ntoo.
Lub sijhawm tam sim no, jelly, txiv hmab txiv ntoo haus, txiv hmab txiv ntoo qhuav compote, mov ci hmoov txhuv, ntuj tshiab cov kua txiv tsis muaj qab zib, zaub ua si, zib ntab, txiv hmab txiv ntoo tsis muaj qab zib thiab zaub, porridge, nqaij nruab deg, mis nyuj muaj roj tsawg thiab khoom noj muaj kua qaub tuaj yeem suav nrog cov khoom noj. Nws yog ib qho tseem ceeb kom tsis txhob noj ntau dhau thiab noj zaub mov me ntau zaus ib hnub.
- Nrog ntshav qab zib hom 2, muaj teeb meem nrog txiav ua qab. Nws tseem tuaj yeem tsim cov tshuaj insulin nyob rau hauv ib qho me me, tab sis cov nqaij ntawm lub hlwb tsis tuaj yeem nqus cov piam thaj tag nrho. Qhov tshwm sim no yog hu ua insulin resistance syndrome. Nrog rau cov ntshav qab zib kom tsis muaj tshuaj insulin, koj kuj yuav tsum noj zaub mov uas txo cov ntshav qab zib.
- Tsis zoo li thawj hom kab mob, hauv qhov no, cov khoom noj muaj kev txwv ntau dua. Tus neeg mob yuav tsum tsis txhob noj zaub mov, rog, piam thaj thiab roj cholesterol. Tsis tas li ntawd, kev kho yog nqa nrog kev pab ntawm cov tshuaj muaj suab thaj.
Kev Xeeb Tub Kom Noj
Txij thaum cev xeeb tub muaj qhov pheej hmoo ntawm kev tsim muaj cov ntshav qab zib hauv poj niam mob ntshav qab zib, poj niam yuav tsum ua raws li qee yam khoom noj. Cov ntshav qabzib hauv cov pojniam cev xeeb tub nce vim qhov kev ua ntawm qhov hormone progesterone. Xws li tus mob tuaj yeem ua rau mob hnyav, hais txog qhov no, nws yog ib qho tseem ceeb uas yuav tsum ua kom tiav cov sijhawm los ua kom cov ntshav qab zib nyob li qub.
Cov piam thaj ib txwm nyob hauv txoj haujlwm no yog suav tias yog 3.3-5.5 mmol / litre. Yog tias cov ntaub ntawv nce mus txog 7 mmol / litre, tus kws kho mob tuaj yeem xav tias ua txhaum cai ntawm kev tso ntshav qab zib. Thaum tus nqi siab dua, kuaj tau kab mob ntshav qab zib.
Cov piam thaj siab tuaj yeem pom tias muaj nqhis dej heev, tso zis heev, ua rau lub ntsej muag tsis pom kev, thiab tsis qab los noj mov. Txhawm rau txhawm rau tshawb pom qhov ua txhaum, tus kws kho mob sau ntawv ntsuas ntshav qab zib, thiab tom qab ntawd sau ntawv kho thiab kev noj haus kom zoo.
- Tswj cov ntshav qab zib kom ntshav tsawg los ntawm kev noj zaub mov qab zib kom qis. Ib tug poj niam yuav tsum tau muab cov khoom noj carbohydrates sai sai rau hauv daim ntawv ntawm cov piam thaj, qos yaj ywm, khoom qab zib, cov hmoov txhuv nplej siab. Qab zib cov txiv hmab txiv ntoo thiab dej qab zib yog noj tsawg.
- Tus nqi caloric ntawm tag nrho cov khoom yuav tsum tsis pub tshaj 30 kilocalories ib zaug ib kilos ntawm lub cev hnyav. Kev siv tau yog ib ce muaj zog thiab taug kev niaj hnub hauv cov huab cua ntshiab.
- Txhawm rau soj ntsuam cov ntshav qab zib kom qis, koj tuaj yeem siv lub ntsuas, uas ntsuas ntshav hauv tsev. Yog tias koj ua raws li kev noj zaub mov zoo, ua rau lub cev ua haujlwm thiab ua lub neej zoo, tom qab ob lossis peb hnub, cov piam thaj nyeem rov qab mus rau qhov qub, thaum tsis muaj kev kho ntxiv lawm.
Tom qab yug tau los, mob ntshav qab zib hauv lub cev feem ntau ploj. Tab sis tus cev xeeb tub tom ntej, qhov kev pheej hmoo ntawm kev txhim kho kev ua txhaum tsis raug cais. Ib qho ntxiv, koj yuav tsum paub tias cov poj niam tom qab mob ntshav qab zib hauv poj niam yog qhov muaj feem pheej hmoo mob ntshav qab zib hom 1.
Daim vis dis aus hauv tsab xov xwm no yuav qhia koj ntxiv txog cov piam thaj kom txo cov khoom ntawm qee yam khoom.
