Feem ntau, nrog tus mob ntshav qab zib hom 2, cov neeg muaj rog, uas ua rau muaj qhov tshwm sim ntawm "tus kab mob" qab zib. Tab sis muaj kev zam thaum cov neeg mob tsis tau lub cev rog, tab sis ntawm qhov tsis tooj, txawm tias muaj zaub mov zoo rau lawv poob lub cev hnyav.
Qhov no tshwm sim los ntawm kev ua txhaum ntawm cov khoom noj hauv lub cev hauv lub cev vim kev ua haujlwm tsis zoo ntawm cov endocrine system. Nws hloov tawm tias cov kua nplaum tsis tuaj yeem ua kom tiav, thiab lub cev siv lub zog tsis yog los ntawm cov ntaub so ntswg rog, tab sis kuj los ntawm cov leeg nqaij.
Yog tias peb tsis quav ntsej txog qhov kev poob phaus nrawm, tom qab ntawd tus neeg mob tsis suav nrog kev txhim kho ntawm dystrophy. Yog li ntawd, nws yog ib qho tseem ceeb kom pib tshem tawm cov teeb meem no hauv lub sijhawm thiab nce sai sai nrog cov ntshav qab zib mellitus ntawm hom thawj thiab theem ob.
Hauv qab no, peb yuav xav txog yuav ua li cas thiaj rov qab muaj ntshav qab zib, piav qhia kev noj haus uas ua rau nce phaus thiab ua rau cov ntshav qabzib cov ntshav qab zib, nrog rau cov zaub mov kwv yees.
Cov lus pom zoo dav
Nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib kom nce phaus, uas yog, tsis yog vim cov khoom noj khoom haus sai thiab muaj cov roj ntsha uas muaj cov roj (cholesterol) phem. Lawv zaum los tsis quav ntsej cov lus pom zoo no, tom qab ntawv txoj kev pheej hmoo ntawm kev txhim kho hyperglycemia thiab vascular blockage tsis suav nrog.
Kev noj haus rau ntshav qab zib hauv cov neeg laus yuav tsum tau sib npaug thiab muaj cov khoom ntawm ob qho tib si tsiaj thiab zaub keeb kwm. Khoom noj khoom haus nrog cov khoom noj khoom haus carbohydrates yog qhov tsim nyog ntawm txhua pluas noj, thiab tsis yog rau pluas su lossis ua hmo, raws li tau hais tseg hauv kev noj haus ntshav qab zib. Nws tseem yog qhov tseem ceeb rau noj thaum muaj sijhawm, ua ntu. Qhov dej tshuav yog tsawg kawg yog ob litres ib hnub.
Nws yog qhov muaj txiaj ntsig los siv 50 gram ntawm cov txiv ntoo txhua hnub rau qhov teeb meem hauv lub cev nyhav. Lawv muaj cov protein uas yuav luag dhau ntawm lub cev. Ntxiv rau, cov khoom no muaj cov calories ntau thiab muaj glycemic index (GI) tsawg.
Los ntawm cov saum toj no, ib qho tuaj yeem paub qhov txawv ntawm cov zaub mov kev noj haus rau qhov hnyav nce:
- cov zaub mov yam tsawg tsib zaug hauv ib hnub;
- tus nqi ntawm cov khoom noj uas niaj hnub ua kom rog no nws muab faib sib npaug rau txhua pluas noj;
- txhua hnub noj 50 grams noob txiv;
- ib zaug ib lim tiam nws raug tso cai kom noj cov rog rog hauv daim ntawv ua noj lossis nqaij ci - tuna, mackerel lossis trout;
- noj thaum tsis tu ncua;
- tag nrho cov khoom noj yuav tsum muaj GI tsawg, yog li kom tsis txhob ua rau kev dhia hauv cov ntshav qab zib cov ntshav;
- txawm tias tsis pom qab, tsis txhob hla ib pluas mov.
Cov txheej txheem no yuav pab koj kom koj qhov hnyav hauv hom 1 thiab ntshav qab zib hom 2.
Cais, koj yuav tsum them sai sai rau GI thiab xam seb yuav xaiv cov khoom rau kev noj zaub mov rau cov neeg mob li cas.
Glycemic Khoom Taw Qhia
Ib qho ntawm kev ua tiav ntawm kev noj haus yog xaiv cov khoom zoo. Endocrinologist sau cov khoom noj khoom haus zoo raws li lub rooj ntawm GI cov khoom lag luam.
Qhov ntsuas no pom qhov nce ntawm cov piam thaj hauv ntshav tom qab noj qee yam khoom. Cov neeg mob yuav tsum xaiv cov khoom noj uas muaj GI tsawg, thiab cov zaub mov uas muaj tus nqi nruab nrab yog qee zaum txais hauv kev noj haus.
Muaj ntau tus naj npawb ntawm cov khoom lag luam nrog GI ntawm xoom, tab sis qhov no tsis txhais tau tias lawv raug tso cai rau hauv rooj. Txhua yam yog piav qhia yooj yim heev - cov zaub mov no tsis muaj cov roj carbohydrates, tab sis yog overloaded nrog cov cholesterol. Uas yog qhov txaus ntshai tshwj xeeb tshaj yog rau cov ntshav qab zib, vim tias nws provokes qhov tsim ntawm cov plahaum rog plaques. Raws li qhov tshwm sim, cov hlab ntsha tau daig.
GI tau muab faib ua peb pawg:
- 0 - 50 PIECES - qhov taw qhia tsis tshua muaj;
- 50 - 69 units - qhov nruab nrab;
- 70 units thiab sab saud yog qhov ntsuas siab.
Cov khoom uas muaj qhov ntsuas dhau 70 PIECES tuaj yeem nce cov ntshav qab zib kom sai.
Cov zaub mov dab tsi los muab rau kev nyiam ua
Cov ntsiab cai tau piav qhia saum toj no yuav ua li cas kom hnyav ntxiv hauv hom 2 ntshav qab zib thiab ntshav qab zib hom 1. Tam sim no koj yuav tsum xam seb hom khoom noj dab tsi muab qhov kev nyiam ua thiab npaj phiaj xwm noj koj cov zaub mov kom zoo.
Yog li, cov zaub yog cov thawj cov khoom lag luam rau cov neeg mob ntshav qab zib, uas ua kom txog li ib nrab ntawm cov khoom noj txhua hnub. Lawv cov kev xaiv yog qhov dav heev, uas tso cai rau koj los tsim cov tais uas nyiam zoo li cov tais ntawm cov neeg muaj kev noj qab haus huv.
Cov zaub nyoos, kua zaub, sab zaub thiab cov tais ci yog npaj los ntawm cov zaub. Cov “pab tau zoo” hauv qhov hnyav yog legumes, thaum lawv tsis tshua muaj GI. Txhua hnub nws tsim nyog ua zaub mov noj los ntawm lentils, peas, chickpeas lossis taum.
Koj tuaj yeem noj cov zaub xws li:
- noob dos loj;
- txhua hom zaub qhwv - Zaub pob qe, zaub paj ntsuab, zaub paj dawb, zaub qhwv dawb thiab xim liab;
- lws suav;
- quav;
- Txiv lws suav
- radish;
- radish;
- lub dib
- zucchini;
- tswb neeb.
Txhawm rau ua kom qab los noj mov, koj tuaj yeem noj cov kua txob thiab qej. Tsis tas li, zaub ntsuab tsis raug txwv - zaub txhwb qaib, zaub txhwb qaib, tsiaj qij, zaub txaij, zaub ntsuab thiab zaub xas lav.
Kev siv cov txiv hmab txiv ntoo thiab cov txiv ntoo ua ntshav qab zib muaj cwj ciam, muaj txog 200 grams tauj ib hnub. Nyob rau tib lub sijhawm, nws yog qhov zoo dua los noj lawv rau pluas tshais. Tom qab tag nrho, cov piam thaj tau txais los ntawm cov ntshav los ntawm cov khoom no tau zoo dua los ntawm tus neeg lub cev kev ua si.
Txiv hmab txiv ntoo tshiab muaj ntau cov tseem ceeb vitamins thiab minerals. Tab sis koj tuaj yeem noj txhua yam khoom qab zib uas tsis muaj qab zib los ntawm lawv. Piv txwv li, jelly, marmalade, candied txiv hmab txiv ntoo lossis jam.
Txiv hmab txiv ntoo thiab txiv ntoo thiab cov xyoob ntoo nrog qhov taw qhia ntawm 50 daim duab cog lus:
- qab zib kua txiv;
- Cherry
- Apricot
- txiv duaj;
- kua mis;
- pear;
- persimmon;
- currants dub thiab liab;
- txiv pos nphuab thiab txiv pos nphuab;
- txiv apples ntawm txhua hom.
Ntau tus neeg mob yuam kev ntseeg tias cov kua qab zib, cov kua nplaum muaj ntau dua. Qhov no tsis yog li, tsuas yog muaj cov organic acid muaj nyob hauv nws muab cov kua txiv acid, tab sis tsis muaj piam thaj.
Cereals yog qhov muaj zog. Lawv muab qhov kev xav zoo rau lub sijhawm ntev. Cereals ntxiv rau cov kua zaub thiab npaj los ntawm lawv ib sab zaub mov. Koj tuaj yeem ntxiv cov txiv hmab txiv ntoo qhuav (txiv qhuav apricots, prunes thiab figs) rau cov cereals, tom qab ntawd koj tau txais cov khoom noj ua ntej uas muaj zaub mov noj.
Qee cov cereals muaj qhov siab GI, yog li koj yuav tsum xaiv cov khoom no hauv koj cov khoom noj kom zoo. Kuj tseem muaj qhov zam thiab. Piv txwv li, pob kws porridge. Nws lub GI tau siab, tab sis cov kws kho mob tseem pom zoo tias cov porridge no tau suav nrog hauv cov zaub mov ib zaug txhua ob asthiv.
Los ntawm txoj kev, cov porridge tuab dua, qhov siab dua nws qhov ntsuas, yog li nws zoo dua rau noj cov zaub mov khov, thiab ntxiv ib qho me me ntawm butter. Thaum lub cev nyhav nyhav, tshem tawm cov roj ntawm cov zaub mov noj.
Cov nram qab no uas raug tso cai:
- thoob ham;
- pearl barley;
- xim av mov;
- barley groats;
- nplej nplej.
Nws raug tso cai kom tsis txhob noj ib lub qe ntau dua hauv ib hnub, vim hais tias lub nkaub muaj qhov ntau dua ntawm cov cholesterol.
Txij li thaum khoom noj khoom haus rau cov hnyav hauv cov ntshav qab zib yog nrog los ntawm kev noj haus tsis tu ncua ntawm cov carbohydrates, nws yuav pom zoo kom ntxiv cov zaub mov ntau nrog cov ncuav. Nws yuav tsum tau npaj los ntawm qee hom hmoov nplej, xws li:
- rye
- thoob ham;
- ntaub pua chaw;
- oatmeal.
Rau cov khoom qab zib, ci nrog zib ntab tsis muaj suab thaj raug tso cai tab sis tsis ntau tshaj 50 grams nyob rau ib hnub.
Nqaij, ntses thiab nqaij ntses nyoo yog qhov tsis txaus ntseeg ntawm cov protein. Cov khoom no yuav tsum tau noj txhua hnub. Koj yuav tsum xaiv cov roj tsawg ntawm nqaij thiab ntses, tshem cov seem ntawm cov rog thiab tawv nqaij los ntawm lawv.
Kev noj nqaij, ntses thiab nqaij ntses:
- nqaij qaib ua si;
- qaib ntxhw;
- luav nqaij;
- quail;
- nqaij qaib mob siab;
- pollock;
- pike
- perch;
- tej nqaij nruab deg - squid, roob ris, cws, qwj thiab dej hiav txwv.
Qee zaum, koj tuaj yeem kho koj tus kheej kom noj nqaij nyug hau lossis nqaij nyug siab.
Khoom noj siv mis thiab zom mis muaj nplua nuj hauv calcium. Lawv tuaj yeem ua tus noj hmo thib ob, tsis tas yuav ua kom lub plab zom mov ntau dua thiab tsis muaj kev cuam tshuam cov ntshav dhia hauv ntshav.
Qaub-mis cov khoom ua los ntawm cov mis tshis, xws li ziab lossis ayran, pab kom lub cev muaj ceeb thawj.
Ntawv qhia zaub mov
Hauv qab no yog cov ntawv qhia zaub mov uas hais txog yuav ua li cas kom cov thawj hauv cov ntshav qab zib hom 2. Thaum muab tso ua ke ntawm cov zaub mov noj no, qhov ntsuas ntawm GI cov khoom raug coj los txiav txim siab.
Lub tais diav tuaj yeem pauv tau raws li tus neeg mob lub siab nyiam tus kheej.
Thawj hnub:
- thawj zaug noj tshais - 150 grams ntawm cov txiv hmab txiv ntoo, ib khob ntawm ayran;
- thib ob noj tshais - oatmeal nrog cov txiv hmab txiv ntoo qhuav, tshuaj yej, ib daim ntawm cov qhob cij rye;
- cov pluas su - zaub kua zaub, kua zaub txhuv, nqaij qaib hauv siab, kas fes nrog qab zib 15% rog;
- khoom noj txom ncauj rau yav tav su - jelly ntawm oatmeal, ib qhov hlais ntawm cov qhob cij rye;
- thawj zaug noj hmo - xim av mov, ntses ntses, dej tshuaj yej;
- lub thib ob noj hmo yog curd souffle, ib lub kua.
Hnub ob:
- thawj zaug noj tshais - tsev cheese, 150 grams ntawm cov txiv ntoo;
- thib ob noj tshais - omelet nrog zaub, ib qho hlais ntawm qhob cij qhob cij, kas fes nrog qab zib;
- noj su - buckwheat kua zaub, pea puree, steamed nqaij qaib mis, zaub xas lav, tshuaj yej;
- khoom noj txom ncauj yav tav su yuav muaj ua tej pawg cheese tsis muaj qab zib thiab dej xas ntsuab;
- thawj noj hmo - zaub qhwv stewed nrog nceb, nqaij nyug hau siav, tshuaj yej;
- thib ob noj hmo - ib khob ntawm kefir, 50 gram ntawm cov txiv ntoo.
Daim vis dis aus hauv tsab xov xwm no qhia txog ib daim ntawv qhia ua qab zib rau cov khoom qab zib.
