Thaum ib tus neeg muaj cov kab mob insulin tsis sib thooj (ib qho kev ua txhaum ntawm cov tshuaj tiv thaiv qog mus rau insulin), tus kws kho mob suab, thaum xub thawj siab, qhov ntsuas pom tsis txaus siab - hom ntshav qab zib 2 lossis ntshav qab zib tsis-insulin-tiv thaiv.
Yog lawm, tus kab mob no ua rau qee qhov kev hloov kho rau lub neej tsim muaj, tab sis koj tau txais sai sai rau nws thiab lub neej ntawm tus mob ntshav qab zib, feem ntau, nws tsis txawv ntau ntawm lub neej ntawm tus neeg noj qab haus huv. Qhov loj tshaj plaws yog kom soj ntsuam ntau txoj cai yooj yim, ib qho ntawm cov khoom noj raug xaiv kom raug ntawm tus neeg mob ntshav qab zib. Kev noj zaub mov kom zoo yog lub ntsiab kev kho mob.
Hauv qab no yuav piav qhia cov kev cai raws li nws yuav tsum tau ua zaub mov noj rau tus mob ntshav qab zib hom 2, yuav ua li cas ua zaub mov noj thiab noj kom raug yog li cov qib ntshav qab zib hauv cov ntshav tsis nce ntxiv, thiab cov zaub mov rau lub limtiam tau nthuav tawm.
Yuav ua li cas thiaj tsim tau cov zaub mov tiav
Kev noj zaub mov ntawm cov neeg mob ntshav qab zib yog qhov zoo sib xws rau hauv paus ntsiab lus ntawm kev qhia zaub mov kom tsim nyog. Cov zaub mov txhua hnub suav nrog zaub, berries, txiv hmab txiv ntoo, khoom noj siv mis, nqaij thiab ntses, cereals thiab txawm tias ncuav pastries. Muaj tseeb, siav hauv kev ua raws li qee txoj cai.
Txiv hmab txiv ntoo thiab berries yog qhov zoo tshaj plaws noj thaum sawv ntxov, thaum ib tus neeg nquag tshaj plaws. Qhov no yuav pab kom nqus cov kua nplaum ntev hauv cov hlab ntshav. Qhov cai yuav nce txog 200 grams. Ua kua txiv hmab txiv ntoo yog txwv tsis pub. Lawv muaj ib qho dhau heev ntawm cov piam thaj, thiab cov fiber ntau hauv cov dej haus tsis tau. Tsuas yog ib khob kua txiv tuaj yeem nce qib qab zib ntau txog 4 - 5 mmol / L.
Tsiaj cov protein, uas yog, nqaij, ntses thiab nqaij ntses, yuav tsum muaj nyob rau ntawm tus neeg mob lub rooj txhua hnub. Nyob rau tib lub sijhawm, ua zaub ua si ntawm cov khoom lag luam no tsis pom zoo. Nws yog qhov tsim nyog kom ntxiv cov nqaij siav los yog ntses rau hauv kua zaub. Thaum xaiv cov tsiaj protein, ib qho yuav tsum tau ua raws cov cai hauv qab no:
- cov khoom noj yuav tsum tsis txhob muaj roj;
- tshem tawm cov tawv nqaij thiab cov rog ntawm cov nqaij.
Nws raug tso cai qee lub sijhawm muaj cov rog ntau yam ntawm cov ntses hauv pluas noj, piv txwv li trout lossis mackerel, vim muaj qhov muaj txiaj ntsig Omega-3 hauv qhov muaj pes tsawg leeg.
Cov qe yuav tsum tau noj nrog ceev faj, tsis pub ntau tshaj ib hnub. Qhov tseeb yog tias lub yolk muaj ntau dhau ntawm cov roj (cholesterol) phem, uas tuaj yeem ua rau txhaws cov hlab ntshav. Thiab qhov no yog qhov teeb meem tshwm sim hauv cov neeg mob ntshav qab zib ntawm txhua yam. Yog tias nyob hauv ib daim ntawv qhia noj zaub mov koj yuav tsum siv ntau dua ib lub qe, ces nws yog qhov zoo dua los hloov lawv tsuas yog muaj protein.
Thaum ua zaub mov noj, koj yuav tsum noj porridge tsawg kawg ib zaug ib hnub. Nws yog ib qhov ntawm cov nyom carbohydrates indispensable rau hom 2 mob ntshav qab zib. Lub sib xws ntawm zaub mov yog nyiam viscous, tsis txhob ntxiv butter rau cereal.
Cov nram qab no uas raug tso cai:
- thoob ham;
- oatmeal;
- xim av (xim av) mov;
- nplej porridge;
- barley porridge;
- pearl barley.
Endocrinologist tso cai rau cov pob kws nplej hauv zaub mov noj tshwj tsis yog. Nws cuam tshuam qhov nce hauv cov ntshav qab zib, tab sis tib lub sijhawm, saturates tus neeg mob lub cev nrog ntau cov vitamins thiab minerals.
Khoom noj siv mis yog cov txiaj ntsig calcium. Hom khoom no ua rau muaj kev lom zem loj. Tsuas yog ib khob ntawm yogurt lossis fermented ci mis yuav ua tiav noj hmo rau tus neeg mob.
Zaub ntsuab yog qhov ua kom muaj fiber ntau, vitamins thiab lwm yam zaub mov. Nws yuav tsum tau yug hauv siab tias cov zaub yuav tsum ua ib nrab ntawm cov neeg mob txoj kev noj haus. Lawv tau noj tshiab, ua rau sab ua ke, ua kua zaub thiab ncuav ci.
Ci rau cov neeg mob ntshav qab zib yuav tsum tau npaj los ntawm hmoov ntawm qee yam, uas yog:
- rye
- thoob ham;
- ntaub pua chaw;
- barley;
- sau ntawv;
- oatmeal.
Ntxiv rau kev noj zaub mov kom zoo, nws yog qhov tseem ceeb thiab kho kom sov kom sov zaub mov. Cia li xav tias cov khoom noj uas tau kib hauv cov roj zaub ntau dhau ntawm nws cov as-ham, thaum nws pib muaj cov roj (cholesterol) phem.
Hauv ob hom ntshav qab zib, kev kho cua sov hauv qab no ntawm cov khoom tau qhia:
- rwj;
- rau ib nkawm niam txiv;
- hauv microwave;
- hauv qhov cub;
- hauv kev ua kom qeeb qeeb;
- ntawm cov hniav nyiaj hniav kub;
- simmer on dej, siv ntawm ib tug me me ntawm zaub roj raug tso cai.
Txoj cai tseem ceeb tshaj plaws uas taw qhia cov kws txawj endocrinologist hauv kev suav sau cov khoom noj muaj ntshav qab zib yog kev xaiv cov khoom noj raws li lawv cov glycemic index (GI).
Qhov ntsuas no ua tiav pab tau tswj cov ntshav qab zib kom ntshav nyob.
Glycemic Khoom Taw Qhia
Nov yog qhov taw qhia digital uas qhia txog cov nyhuv ntawm ib qho zaub mov twg hauv cov ntshav qab zib tom qab noj nws. Muaj ib lub rooj tshwj xeeb uas cov tsiaj thiab zaub cog nrog GI tau teev.
Kev noj haus yog ua los ntawm cov khoom noj nrog tus nqi qis. Raws li kev zam, nws tau tso cai rau ob peb zaug hauv ib lub lis piam, hauv kev sim, noj zaub mov nrog qhov nruab nrab GI tus nqi. High Performance index nyob rau hauv cov txwv nruj tshaj plaws.
Qee yam zaub mov muaj qhov tsis muaj qhov tsis muaj txiaj ntsig vim yog tsis muaj cov carbohydrates. Tab sis qhov no tsis muab rau tus neeg mob txoj cai kom suav nrog nws hauv cov ntawv qhia zaub mov. Cov khoom lag luam nrog GI ntawm xoom yog cov muaj calorie siab thiab muaj cov roj (cholesterol) phem.
Kev faib ntawm qhov ntsuas:
- 0 - 50 PIECES - qhov taw qhia tsis tshua muaj;
- 50 - 69 units - qhov nruab nrab;
- dhau 70 PIECES - qhov ntsuas siab.
Ob qho kev tsim khoom noj kom raug - cov zaub mov GI tsawg thiab cov calories tsawg.
Cov khoom noj dab tsi zoo rau koj cov khoom noj?
Ntau tau hais los saum toj no txog qee pawg khoom lag luam twg yuav tsum muaj nyob hauv kev noj zaub mov kom nws sib npaug. Seem no ncaj qha teev cov khoom lag luam uas tsom rau tswj ntshav qab zib.
Kev xaiv cov zaub rau cov neeg mob ntshav qab zib yog qhov dav. Tab sis ntawm no nws tsim nyog xav ib txoj cai. Qee hom zaub tom qab kho cua sov nce lawv GI mus rau theem siab - cov no yog cov carrots thiab beets. Fresh lawv tuaj yeem noj txhua hnub.
Cov kua txiv lws suav kuj muaj chaw rau kev noj zaub mov noj qab zib, tab sis tsis ntau dua 200 grams. Txawm li cas los xij, nws tsim nyog them rau kev hloov pauv hauv cov ntshav cov piam thaj hauv cov ntshav. Muaj qee zaum muaj kua txiv lws suav cuam tshuam rau qhov ntsuas no.
Cov Zaub:
- txhua hom noob taum - asparagus, chilli;
- txhua yam ntawm cov zaub pob - Zaub pob qe, zaub paj, zaub paj ntsuab, zaub qhwv dawb thiab xim liab;
- ntsuab, liab, chili thiab tswb kua txob;
- leeks thiab dos;
- Txiv lws suav
- tshiab thiab pickled cucumbers;
- qij
- lws suav;
- quav;
- qhuav thiab tshiab peas.
Cov nceb ntawm ib hom twg kuj raug tso cai.
Cov nqaij ntshiv yog xaiv - nqaij qaib, quail, qaib cov txwv, nqaij nyuj. Xws li qhov tshwj xeeb kuj tseem tuaj yeem noj: nqaij qaib daim siab, nqaij nyuj lub ntsws thiab tus nplaig.
Ntses yog xaiv los ntawm tib lub ntsiab cai - tsis muaj roj. Koj tuaj yeem xaiv:
- dav;
- pollock;
- pike
- pollock;
- dej tsawb;
- flounder;
- xiav dawb;
- mullet;
- Navaga
- cod.
Tsis muaj nqaij ntses hiav txwv txwv, lawv txhua tus muaj GI tsawg thiab tsis muaj cov ntsiab lus tseem ceeb. Nws tseem ceeb tias cov protein ua los ntawm cov nqaij nruab deg yog zom zoo dua cov protein ntau los ntawm cov nqaij.
Txiv hmab txiv ntoo thiab txiv ntoo yog qhov muaj txiaj ntsig tshaj plaws hauv daim foos tshiab, tab sis nws tsis yog txwv tsis pub noj cov khoom qab zib ntshav qab zib ntawm lawv, piv txwv li, marmalade, jelly thiab txawm tias jam. Txog ntshav qab zib, cov khoom lag luam los ntawm pawg no muaj txiaj ntsig zoo:
- currants liab thiab dub;
- Npauj npaim tuaj
- gooseberry;
- txiv pos nphuab thiab txiv pos nphuab;
- ib yam txiv txiv ntoo;
- pear;
- nectarine thiab txiv duaj;
- cov txiv ntoo thiab txiv ntoo;
- txiv pos nphuab;
- tshiab apricot.
Ntawm cov ntshav qab zib, nws raug tso cai noj zib ntab hauv ib qho me me, tsis ntau tshaj ib diav ib hnub. Qhov loj tshaj plaws yog tias nws tsis muaj suab thaj thiab cov khoom lag luam beekeeping nws tus kheej yog kev tiv thaiv ib puag ncig. Cov hom hauv qab no raug tso cai:
- thoob ham;
- acacia;
- txiv qaub.
Saib xyuas tag nrho cov lus qhia saum toj no, koj tuaj yeem yooj yim ntawm nws tus kheej txoj kev noj haus.
Qiv txhua lub lim tiam
Seem no qhia txog kev noj haus rau ntshav qab zib hom 2 rau ib lub lim tiam. Nws tuaj yeem hloov kho raws li kev nyiam saj ntawm cov ntshav qab zib.
Hauv cov ntawv qhia zaub mov no, tus naj npawb ntawm cov zaub mov yog ntau yam ntawm tsib, tab sis tuaj yeem nthuav mus rau rau. Nws yog ib qho tseem ceeb uas tus neeg mob tsis noj ntau dhau thiab tsis hnov tshaib plab. Noj mov kawg yuav tsum tau nqa tawm tsawg kawg ob teev ua ntej yuav mus pw.
Cov cai ntawm cov dej tshuav nyiaj, uas yuav yog tsawg kawg yog ob litres, yuav tsum tsis txhob muab tso tseg. Kuj tseem muaj qhov kev xam phaj ntawm tus kheej: rau ib qho calories uas noj, muaj ib qho milliliter ntawm cov kua.
Hnub ib:
- noj tshais yuav muaj cov cheesecakes nrog zib ntab hloov ua qab zib thiab kas fes nrog qab zib;
- noj su - kua zaub nrog zaub, barley, nqaij nyug hau nqaij, kas fes nrog qab zib;
- khoom noj txom ncauj - tsev me ntawm cheese, tes ntawm neeg rau, tshuaj yej;
- noj hmo - zaub xam lav, hau perch, pea puree, tshuaj yej;
- noj hmo - 200 millilitres ntawm cov mis nyuj tsis qab zib.
Hnub ob:
- noj tshais - oatmeal rau hauv dej, ib lub kua, tshuaj yej;
- noj su - beetroot kua zaub tsis muaj beets, hau quail, mov nplej, zaub xas lav, tshuaj yej;
- khoom noj txom ncauj - lub hau qe, ib daim ntawm cov mov ci txhuv, tshuaj yej;
- noj hmo - zaub ntxhw nrog nqaij qaib, tshuaj yej;
- noj hmo - ib qho pear, kefir.
Hnub Peb:
- noj tshais - buckwheat, nqaij qaib mob siab hauv gravy, tshuaj yej nrog ib qho hlais ntawm cov qhob cij rye;
- noj su - kua zaub kua zaub, taum stew hauv lws suav nrog nqaij nyuj, kas fes nrog qab zib;
- txom ncauj - ib qho hlais rye qhob cij, taum paj taum pauv, 150 grams ntawm cov txiv ntoo, tshuaj yej;
- noj hmo - barley, nceb stewed nrog dos, ib daim ntawm rye qhob cij, tshuaj yej;
- noj hmo - txiv hmab txiv ntoo qhuav, 150 millilitres ntawm ayran.
Hnub plaub:
- noj tshais - omelet nrog zaub, ib qho hlais ntawm qhob cij qhob cij, tshuaj yej;
- noj su - kua zaub nrog mov ci, barley porridge, ntses cutlet, zaub xam lav, tshuaj yej;
- khoom noj txom ncauj - 150 grams ntawm cov txiv hmab txiv ntoo, 100 milliliters ntawm ryazhenka;
- noj hmo - zaub ntxhw, hau qaib ntxhw, ib daim hlais rye, tshuaj yej;
- noj hmo - ib txhais tes ntawm qhuav apricots, 200 grams ntawm tsev rog tsis muaj rog.
Hnub tsib:
- noj tshais - oatmeal ntawm dej, 150 grams apricot;
- noj su - kua zaub nrog zaub, buckwheat, hau squid, zaub xam lav, tshuaj yej;
- khoom noj txom ncauj - ib qho hlais cov mov ci, taum paj, jelly ntawm oatmeal;
- noj hmo - khov lub porridge, hau nqaij nyug hau, dib tshiab, tshuaj yej;
- noj hmo - hau qe, zaub xam lav, tshuaj yej.
Hnub Rau:
- noj tshais - nqaij nruab deg thiab zaub xas lav nrog kua mis nyeem yogurt lossis qab ntsev tsev cheese, hlais muaj mov ci, tshuaj yej;
- noj su - kua zaub kua zaub, nqaij pob kws los ntawm mov ci thiab nqaij qaib, stewed hauv lws suav kua zaub, tshuaj yej;
- khoom noj txom ncauj - soufflé curd, ib lub txiv kab ntxwv;
- noj hmo - eggplant stuffed nrog minced nqaij, ib daim ntawm rye qhob cij, kas fes nrog qab zib;
- noj hmo - ib qho kua txiv, 200 millilit of yogurt.
Hnub Xya:
- noj tshais - nqaij qaib chop, stewed zaub, ib qho hlais cov mov ci, cov tshuaj yej;
- noj su - beetroot kua zaub tsis muaj beets, pea puree, ntses cutlet, kas fes nrog qab zib;
- cov khoom noj txom ncauj yuav yog cov khoom qab zib me me uas tsis muaj qab zib nrog zib ntab thiab tshuaj yej;
- noj hmo - stewed zaub qhwv nrog nqaij nyug, 150 grams ntawm cov txiv ntoo, tshuaj yej;
- thib ob noj hmo - 150 millilit of yogurt, ib lub txiv kab ntxwv qaub.
Daim vis dis aus hauv tsab xov xwm no nthuav qhia cov zaub mov txawv uas haum rau cov zaub mov muaj ntshav qab zib.
