Nrog ntshav qab zib hom 2, ntau tus neeg mob xav tsis paub yuav ua li cas kom poob ceeb thawj thiab tib lub sijhawm tswj lawv cov ntshav qab zib. Feem ntau, nws yog kev rog uas provokes ib tus kab mob "qab zib".
Muaj cov khoom noj tshwj xeeb rau cov ntshav qab zib hom 2 nrog cov rog rog, uas yuav pab kom yuag poob. Yog lawm, txoj kev ua no tau ntev, tab sis phaus ntxiv tsis rov qab, ntawm chav kawm, yog tias koj tseem ua raws li cov qauv ntawm kev noj zaub mov kom zoo.
Cov khoom noj rau cov ntshav qab zib hom 2 thiab kev rog yuav tau piav qhia hauv qab no, cov zaub mov kwv yees li xya hnub tau nthuav tawm, cov npe ntawm yam tsis muaj dab tsi thiab dab tsi tuaj yeem noj rau cov neeg mob nyhav dhau los.
Cov ntsiab cai kev noj zaub mov zoo
Nws yog ib qho tseem ceeb rau tus neeg mob ntshav qab zib kom nws lub cev tsis sib thooj. Qhov no tsis tsuas yog pab ua kom tiav kev mob ntshav qab zib hom 2, tab sis kuj txo qis lub nra ntawm ntau lub cev.
Kev noj haus yog ua raws li cov pluas noj tsis tu ncua, tsis txhob noj ntau dhau thiab tshaib plab. Yog tias koj yuam tus neeg mob ua tshaib plab, ces qhov no tuaj yeem tsim kev tsis txaus ntseeg. Ntawd yog, thaum uas muaj ntshav qab zib muaj qhov tsis xav tau noj zaub mov "txwv tsis pub noj".
Nws yog qhov zoo tshaj rau kev npaj zaub mov noj kom lawv nyob rau lub sijhawm sib nrug. Qhov no pab txhawb rau qhov ua kom zoo ntawm txoj hnyuv plab thiab cov khoom lag luam tsim tawm ntawm cov tshuaj insulin.
Cov kev cai noj haus hauv qab no kom paub txog kev rog rog rau cov ntshav qab zib tau:
- noj ntawm qhov tsis tu ncua, ntu me;
- tsis txhob tuag tshaib thiab dhau;
- tag nrho cov calories kom txhua hnub tau txog 2000 kcal;
- kev noj zaub mov zoo;
- haus tsawg kawg yog ob lub khob haus dej ib hnub;
- Txhua yam zaub mov yuav tsum muaj glycemic index tsawg (GI).
Nws tseem yog qhov tseem ceeb los npaj cov tais diav hauv qee txoj kev uas tsis nce cov ntsiab lus calorie thiab khaws cia cov khoom noj muaj txiaj ntsig.
Kev kho cua sov:
- rau ib nkawm niam txiv;
- rwj;
- ntawm cov hniav nyiaj hniav kub;
- hauv microwave;
- hauv kev ua kom qeeb qeeb;
- simmer nyob rau hauv saucepan on dej, nrog ib tug tsawg kawg npaum li cas ntawm txiv roj roj.
Txoj cai tseem ceeb tshaj plaws rau cov neeg mob ntshav qab zib yog xaiv cov khoom noj nrog lub qes glycemic xwb.
Glycemic Khoom Taw Qhia
Qhov ntsuas no qhia txog kev ceev uas cov khoom noj muaj feem xyuam rau cov ntshav qab zib tom qab lawv tau noj. Qhov qis dua qhov ntsuas, ntev ntev cov carbohydrates yog nqus los ntawm lub cev.
Rau cov ntshav qab zib hom 2, kev noj haus yog ua los ntawm cov zaub mov nrog tus nqi qis. Feem ntau, cov zaub mov zoo li no muaj cov ntsiab lus tsis tshua zoo. Tab sis raws li ib txoj cai twg, muaj kev zam tawm. Piv txwv, txiv ntoo muaj qhov ntsuas qis, tab sis lawv muaj calories ntau.
Muaj cov khoom noj uas tsis muaj GI txhua, vim nws tsis muaj carbohydrates - qhov no yog roj thiab zaub roj. Tab sis nrog lawv siv koj yuav tsum tau ceev faj heev, txij li thaum hauv cov khoom lag luam no muaj qhov nce ntxiv ntawm cov roj (cholesterol) phem.
GI tau muab faib ua peb pawg:
- 0 - 50 PIECES - qis;
- 50 - 69 PHOO - nruab nrab;
- 70 units thiab sab saud - siab.
Cov zaub mov thiab dej haus nrog GI siab tuaj yeem ua rau cov ntshav qab zib ntau ntxiv hauv kaum feeb tom qab lawv siv.
Koj yuav tsum paub tias nws yog txwv tsis pub ua kua txiv los ntawm txiv hmab txiv ntoo thiab txiv, txawm tias cov uas muaj qhov qes qis. Nrog hom kev kho mob no, lawv poob fiber ntau, uas yog lub luag hauj lwm rau cov teeb ntsig tsis xwm yeem ntawm cov piam thaj hauv cov ntshav.
Cov zaub mov muaj qhov nruab nrab GI pub rau noj nrog ntshav qab zib tsuas yog ob peb zaug hauv ib lub lim tiam, tsuas yog kev zam.
Yuav ua li cas kom ua tiav cov txiaj ntsig tau zoo
Txhawm rau pom cov naj npawb uas xav tau ntawm cov nplai, koj yuav tsum ua raws tag nrho cov cai ntawm kev noj haus no, uas tau piav qhia saum toj no, ib hnub dhau ib hnub. Cov no yog cov khoom lag luam nrog GI tsawg thiab cov ntsiab lus tsis muaj calorie, noj cov zaub mov kom yog thiab meej meej, nrog rau kev ua si me me txhua hnub.
Tus mob ntshav qab zib tau ceeb toom maj mam poob phaus, uas yog, thaum lub hli lawv poob qhov nruab nrab ntawm ob phaus. Kev txheeb xyuas ntawm cov kev noj haus no tau qhia tias qhov poob phaus yog tsis tau rov qab, yuav tsum muaj zaub mov zoo. Tsis tas li, cov neeg mob nco tau tias lawv cov piam thaj hauv ntshav thiab cov roj cholesterol rov qab zoo li qub, ntshav siab thiab lub plawv poob qis.
Nws yog kev tawm dag zog lub cev uas ua kom nrawm cov txheej txheem ntawm kev poob phaus thiab, ntxiv rau, txig them rov qab rau cov piam thaj ntau. Cov chav kawm yuav tsum tau ua txhua txhua hnub, muab sijhawm tsawg kawg 40 feeb. Qhov loj tshaj plaws yog kom tsis txhob overload lub cev, maj mam nce kev ncaws pob.
Cov kis las uas muaj ntshav qab zib yuav ntxiv dag zog rau cov kev tiv thaiv ntawm lub cev, yuav pab txo kev txhim kho ntawm ntau yam teeb meem los ntawm tus kab mob "qab zib".
Rau cov neeg uas rog nrog lub hom mob ntshav qab zib insulin-ywj pheej, cov kis las hauv qab no raug tso cai:
- Nordic taug kev
- Taug kev
- dhia;
- kev caij tsheb kauj vab
- ua luam dej
- kev nyab xeeb
- ua luam dej.
Ib qho ntxiv, ob peb qhov yuav zais ntshis yuav raug nthuav tawm hauv qab no, yuav ua li cas kom txaus siab rau kev tshaib plab rau lub sijhawm ntev nrog kev pab ntawm cov khoom noj txom ncauj kom zoo thiab noj qab haus huv.
Txhua yam ntawm cov txiv ntoo tuaj yeem muab qhov zoo nkaus li lub siab. Qhov loj tshaj plaws yog tias feem tsis ntau tshaj 50 grams. Lawv muaj cov protein uas tau nqus ntawm lub cev zoo dua li cov tsiaj protein. Yog li, ib tug neeg rau lub sijhawm ntev txaus siab rau kev tshaib plab thaum hnov qhov ntws ntawm lub zog.
Tsawg-calorie thiab nyob rau tib lub sijhawm pab khoom txom ncauj yuav ua tau lub tsev muaj roj tsawg. Tsuas yog 80 kcal ib 100 grams ntawm cov khoom noj no. Txhawm rau ua kom txawv cov saj ntawm tsev cheese tau yooj yim - koj yuav tsum ntxiv txiv ntoo lossis txiv hmab txiv ntoo qhuav.
Cov txiv hmab txiv ntoo hauv qab no raug tso cai:
- qhuav apricots;
- prunes
- figs.
Tab sis cov txiv hmab txiv ntoo qhuav tsis tuaj yeem noj hauv ntau. Tus nqi txhua hnub yuav nce siab txog 50 grams.
Cov zaub mov txhua hnub
Cov kev xaiv kev noj haus tau piav qhia hauv qab no rau hom 2 ntshav qab zib mellitus nrog cov rog rog yog pom zoo txhua hnub. Cov ntawv qhia zaub mov nws tus kheej yuav tuaj yeem hloov kho raws li tus kheej saj kev nyiam ntawm cov ntshav qab zib.
Nws yog tsim nyog sau cia tias nws yog qhov zoo dua los ua zaub mov noj yam tsis muaj qhov sib ntxiv ntawm cov txuj lom thiab zaub kub (qij, kua txob), raws li lawv tuaj yeem nce qab los noj mov, uas yog qhov tsis txaus siab thaum cuam tshuam txog qhov hnyav dhau.
Porridge yog siv rau kev noj haus tsuas yog ib zaug ib hnub, nyiam dua thaum sawv ntxov. Noj mov kawg yuav tsum yooj yim thiab tsawg ob peb teev ua ntej mus pw. Kua zaub yog npaj tsuas yog hauv dej, zaub yog xaiv raws li cov khoom xyaw, thiab cov zaub mov ci tsis tau siv.
Thawj hnub rau pluas tshais, oatmeal ntawm dej thiab ib lub kua ntawm txhua yam ua haujlwm. Tsis txhob kwv yees hais tias cov txiv av qab zib muaj cov piam thaj ntau dua thiab cov ntsiab lus calories ntau ntxiv. Cov qab zib ntawm cov kua yog txiav txim siab tsuas yog los ntawm qhov ntau npaum li cas ntawm cov organic acid hauv nws.
Rau pluas su, koj tuaj yeem ua zaub qhwv broccoli, rau zaum ob - zaub tais nrog nqaij qaib. Piv txwv li, qaib mis stew. Rau cov khoom noj txom ncauj, nws raug tso cai kom noj 150 grams ntawm cov nqaij nyuj uas muaj roj tsawg thiab tes ua cov txiv duav qhuav. Noj hmo yuav stewed nceb thiab hau pollock. Yog tias nyob rau yav tsaus ntuj muaj qhov zoo siab rau kev tshaib plab, tom qab ntawd koj yuav tsum haus ib khob dej tsawg-rog kefir.
Hnub ob:
- noj tshais - buckwheat, hau qaib mis, zaub xas lav;
- noj su - zaub kua zaub, hau squid, stewed zaub qhwv nrog nceb, tshuaj yej;
- khoom noj txom ncauj - hau qe, zaub xam lav;
- noj hmo - grilled zaub, hau qaib ntxhw, tshuaj yej;
- noj hmo - 100 grams ntawm tsev cheese, ci kua.
Hnub peb:
- pluas tshais - cov ntses npau npau dawb, hlaws barley, de dib poob;
- noj su - zaub kua zaub, chav txiav cutlet, stewed asparagus taum, tshuaj yej;
- khoom noj txom ncauj - ob lub txiv ncuav pias, 100 grams ntawm tsev tsis muaj rog;
- noj hmo - ib qho omelet los ntawm ib lub qe thiab zaub, ib daim hlais rye cij, tshuaj yej;
- noj hmo - 150 milliliters roj tsis pub rog kefir.
Hnub plaub:
- noj tshais - 150 gram ntawm cov txiv hmab txiv ntoo lossis cov txiv ntoo, 150 millilit of nonfat mis, ib qho hlais ntawm cov ncuav rye;
- noj su - nceb kua zaub, hau buckwheat, ncu nqaij qaib mis, seaweed, tshuaj yej;
- khoom txom ncauj - tshuaj yej, ib daim ntawm rye qhob cij thiab taum paj cheese;
- noj hmo - tej zaub lauj kaub tais diav, hau squid, tshuaj yej;
- noj hmo - 150 grams ntawm tsev rog tsis muaj rog.
Cov ntawv qhia zaub mov rau hnub thib tsib ntawm kev noj zaub mov feem ntau yuav yog cov zaub mov muaj protein ntau. Cov zaub mov zoo li no ua rau lub cev rog sai dua. Qhov no yog vim qhov tsis txaus noj haus carbohydrates, hloov lawv, lub cev hlawv cov rog rog.
Hnub tsib (protein):
- noj tshais - omelet los ntawm ib lub qe thiab skim mis, squid, tshuaj yej;
- cov pluas su - zaub qhwv kua zaub, steamed nqaij qaib mis, tshiab dib thiab dos dos, tshuaj yej;
- khoom noj txom ncauj - 150 grams ntawm tsev tsis muaj rog cheese;
- noj hmo - steamed pollock, hau qe, seaweed, tshuaj yej;
- noj hmo - 150 millilitres ntawm cov roj-dawb cheese.
Thib rau hnub:
- noj tshais - ob lub txiv av ci, 150 grams ntawm tsev cheese, tshuaj yej;
- noj su - zaub kua zaub, durum nplej zom nplej, stewed nqaij qaib siab, zaub xas lav, tshuaj yej;
- khoom noj txom ncauj - hau qe, zaub xam lav;
- noj hmo - pike nrog zaub, tshuaj yej;
- noj hmo - 100 grams ntawm tsev cheese, ib txhais tes ntawm cov txiv hmab txiv ntoo qhuav.
Hnub xya:
- noj tshais - oatmeal rau hauv dej, 100 grams ntawm berries, tshuaj yej;
- pluas su - zaub kua zaub, buckwheat, nqaij nyug hau siav, nceb nceb, tshuaj yej;
- khoom noj txom ncauj - 150 grams ntawm tsev cheese, 50 grams noob txiv;
- noj hmo yuav tau ua los ntawm cov zaub tais rau hom 2 mob ntshav qab zib thiab hau nqaij qaib mis, tshuaj yej;
- noj hmo - taum paj taum pauv, 50 grams ntawm cov txiv hmab txiv ntoo qhuav, tshuaj yej.
Yog tias koj xav txo qhov hnyav thiab kov yeej kev rog, koj tuaj yeem siv los ua piv txwv rau cov ntawv qhia saum toj no rau ib lub lim tiam nrog cov ncauj lus qhia ntxaws hnub.
Ib txoj cai tseem ceeb kom ua tiav qhov ua tau zoo yog tias ib qho ntawm xya hnub yuav tsum yog protein.
Cov zaub mov txawv
Hauv qab no yog cov tais diav uas koj tuaj yeem noj txawm nyob ntawm ib hnub protein. Tag nrho cov khoom xyaw muaj GI tsawg thiab muaj cov ntsiab lus tsis muaj calorie.
Hiav txwv cov zaub xam lav tau npaj tau sai heev, thaum tib lub sijhawm txaus siab kev tshaib kev nqhis ntev. Koj yuav tsum tau rhaub ib lub squid thiab txiav nws mus rau hauv ib daim hlab, tom qab ntawd txiav rau hauv cubes ib lub qe hau, dos thiab dib tshiab. Lub caij zaub xam lav nrog cov kua mis nyeem tsis qab qab los yog qab zib uas muaj roj dawb hauv tsev cheese. Cov zaub xam lav tau npaj lawm.
Cov nqaij qaib uas tseem ceeb muaj peev xwm ua tau los ntawm nqaij qaib mis, uas tso cai txawm nyob ntawm menyuam yaus lub rooj.
Cov khoom xyaw hauv qab no yuav tsum:
- nqaij qaib fillet - 200 grams;
- ob cloves ntawm qej;
- skim mis - 70 milliliters.
- hauv av dub kua txob, ntsev kom saj.
Muab tag nrho cov khoom tso rau hauv rab thiab tsoo kom txog thaum tus. Tom ntej, txiav cov yeeb yaj kiab uas ci rau hauv duab plaub, kis cov nqaij minced tusyees hauv nruab nrab thiab yob cov hnyuv ntxwm. Khi lub npoo kom nruj.
Boil hauv tsev ua sausages hauv dej npau npau. Feem ntau koj tuaj yeem khov thiab ua noj raws li xav tau.
Txij li cov kua txiv thiab cov txiv ntoo ua tsoos hauv txwv yog txwv tsis pub ntshav qab zib, koj tuaj yeem kho tus neeg ua kom yuag los ntawm kev npaj cov leeg ntawm cov txiv duaj rau cov ntshav qab zib hom 2. Koj yuav xav tau txiav cov tev ntawm ib qho mandarin, koj tsuas tuaj yeem tsoo nws ua tej daim me me. Tom qab nchuav tev nrog 200 milliliters ntawm cov dej npau thiab cia nws sawv hauv qab lub hau rau ob peb feeb. Xws li lub decoction yuav ua rau muaj kev tiv thaiv thiab txo cov ntshav qab zib.
Daim vis dis aus hauv tsab xov xwm no hais txog qhov tseem ceeb ntawm kev tiv thaiv kev rog nyob hauv ntshav qab zib hom 2.
