Ntshav qab zib yog ib hom kab mob insidious, vim hais tias thaum xub thawj nws feem ntau tshwm sim hauv daim ntawv latent. Yog li, nws tsis tshua pom muaj nyob rau theem pib ntawm kev txhim kho, uas cuam tshuam cov txheej txheem kev kho mob tom ntej. Tab sis yuav ua li cas tiv thaiv koj tus kheej los ntawm cov ntshav qab zib thiab qhov no tuaj yeem ua tiav nrog cov muaj keeb heesitary?
Qhov tshwm sim ntawm cov cim qhia txog ntshav qab zib hauv ib tus neeg qhia tias tus kab mob no muaj kev hloov zuj zus lawm. Nws yog tsim nyog sau cia tias cov ntshav qab zib tsis yog kab mob muaj keeb, tab sis tseem muaj kev xav rau nws. Yog li, yog tias ib tus ntawm cov neeg txheeb ze muaj kev mob ntshav qab zib ntau ntau, yuav muaj feem ntau cov ntshav qab zib hauv tsev neeg yuav muaj ntau dua li lwm qhov.
Txawm li cas los xij, cov kws kho mob tau hais tias qhov kev pheej hmoo ntawm ntshav qab zib tuaj yeem nce thiab txo nyob ntawm tus neeg lub neej. Yog li, txhawm rau tiv thaiv koj tus kheej los ntawm kev tshwm sim ntawm tus mob hyperglycemia, nws yog ib qho tsim nyog yuav tsum ua raws li cov kev cai tiv thaiv uas ua raws li kev noj zaub mov tshwj xeeb, muab tus cwj pwm tsis zoo, ua si kis las thiab ua kev soj ntsuam ib txwm muaj.
Ntshav Qab Zib Tiv Thaiv Khoom Noj
Tsis muaj coob tus neeg paub tias kev rog rog mus rau ntau qhov tsis tshwm sim vim yog cov ntsiab lus ntawm cov calorie uas siv cov khoom lag luam, tab sis nrog lawv cov khoom qis thiab tsis zoo. Yog li, txhawm rau txhawm rau tiv thaiv kev txhim kho ntshav qab zib, thawj qhov koj yuav tsum hloov pauv kev noj haus.
Txog qhov kawg no, nws yog qhov yuav tsum tau ua kom txo qis ntawm kev noj cov zaub mov sai nrog muaj glycemic siab (qhia tau hais tias tus nqi ntawm kev noj cov zaub mov carbohydrates hauv cov ntshav thiab lub sijhawm ntawm lawv hloov mus rau hauv qabzib). Yog li, nws yog ib qho tsim nyog yuav tsum tau tshem tawm los ntawm cov zaub mov txhua hnub qab zib qab zib cov dej qab zib, qab zib, zib ntab, khoom qab zib, buns, khob cij dawb.
Yog tias GI siab, ces qhov no qhia tau tias yog cov zaub mov nrawm, yog li cov zaub mov no tsis suav tias yog qhov muaj txiaj ntsig. Nrog GI qis, carbohydrates yog zom maj mam, thiab cov piam thaj maj mam nkag mus rau cov ntshav, vim li ntawd tus txiav yuav muaj sijhawm los tso cov kua dej.
Tab sis nws tsis tuaj yeem los noj kom raug. Piv txwv, ntau tus neeg nws nyuaj rau kev muab khoom qab zib. Hauv qhov no, nws zoo dua los siv cov khoom qab zib (piv txwv, stevia) thiab chocolate cov khoom qab zib thiab khoom qab zib yog qhov zoo dua rau daim ntawv ceeb toom nrog marshmallows, marmalade, jelly thiab lwm yam khoom qab zib tsawg tsawg.
Cov nyom carbohydrates uas maj mam nqus mus rau hauv cov zom zaub mov muaj xws li cov hmoov txhuv nplej, cov zaub mov txawv, qee cov zaub, bran thiab lwm cov zaub mov muaj fiber ntau. Coob tus neeg paub tias cov zaub tshiab thiab txiv hmab txiv ntoo yog lub tsev khaws cov vitamins, cov zaub mov thiab lub ntsiab ntawm cov duab zoo nkauj, yuag. Tab sis nrog tus cwj pwm rog tshaj thiab muaj kev pheej hmoo ntawm kev mob ntshav qab zib, tsawb, txiv pos nphuab, apricots, txiv quav ntswv nyoos, qos yaj ywm, melon, txiv mab txiv ntoo thiab zaub ntsuab tseem yuav tsum tau noj kom tsawg. Lwm cov cai tseem ceeb yuav tsum tau coj mus saib:
- Nws yog qhov zoo dua los ua noj cov khoom hauv qhov cub lossis ua noj, thiab thaum muab kib nws yog qhov tsim nyog los siv cov zaub mov muaj rog.
- Txhua yam tsiaj rog yuav tsum tau hloov nrog cov rog cov zaub.
- Dub ces yuav tsum tau nyiam dua ces ntsuab, thiab kas fes dua nqaij.
- Yuav tsum xaiv cov pluas noj kom tsawg thiab muab cov nqaij tshem tawm ntawm nqaij qaib.
- Thaum nruab hnub yuav tsum muaj tsawg kawg yog 5 pluas ntawm cov me me ntawm cov khoom noj.
- Koj tsis txhob noj mov nws thiaj li txhawb nqa koj.
- Koj tsis tuaj yeem tsis tshaib plab, vim tias qhov no ua rau muaj zog txo cov piam thaj ntau ntau.
- Koj yuav tsum tau noj qeeb zog, txhawm rau noj zaub mov kom huv si.
- Tsis tas yuav noj cov zaub mov seem yog koj xav tias muaj txhij.
- Koj yuav tsum tsis txhob mus rau tom khw yuav tshaib plab.
Txhawm rau tiv thaiv kev noj ntau dhau, ua ntej koj noj, koj yuav tsum xav txog seb puas muaj kev tshaib plab. Tib lub sijhawm, koj yuav tsum sim kom tsawg li sai tau los sim sim zaub mov thaum ua noj.
Nrog lub siab tsis muaj zog ntawm kev tshaib kev nqhis, koj yuav tsum xub noj zaub mov zoo thiab tsawg-calorie. Nws tuaj yeem yog cov txiv apple, dib, zaub qhwv lossis txiv ntoo qab zib.
Yuav tiv thaiv koj tus kheej li cas los ntawm cov ntshav qab zib nrog cov khoom?
Tsawg tus neeg paub tias cov noob taum, blueberries, spinach, qej, zaub kav, dos thiab sauerkraut pab txhawb kev tsim cov tshuaj insulin thiab txhim kho kev ua haujlwm hauv pancreatic.
Cov zaub mov kwv yees kwv yees tiv thaiv kev rog thiab ntshav qab zib
Pluas tshais yuav tsum muaj txhij txhua thiab yuav tsum noj. Sutra tuaj yeem noj oatmeal, siav hauv skim mis nrog cinnamon thiab txiv apples, tsis tshua muaj rog cheese, yogurt lossis tsev cheese. Koj tuaj yeem noj qee cov khoom qab zib ntawm cov hmoov nplej wholemeal thiab haus txhua yam nrog tshuaj yej lossis kas fes.
Rau pluas su, ntses lossis nqaij (ci, hau) nrog porridge, zaub lossis mov ci tagnrho yuav muaj txiaj ntsig zoo. Koj tuaj yeem noj zaub kua zaub lossis zaub xas lav nrog kua qab (10%) lossis zaub roj. Ua dej haus, koj yuav tsum xaiv cov compote, haus kua txiv los yog kua txiv tso nrog dej.
Noj hmo yuav tsum yog ob teev ua ntej yuav mus pw. Thiab nws cov ntsiab lus caloric yuav tsum tsis pub ntau tshaj 20% ntawm tag nrho cov hnub ntim. Qauv ntawv qhia zaub mov rau yav tsaus ntuj:
- toast nrog cheese tsis tshua muaj rog;
- vinaigrette lossis stew zaub;
- 150-200 g ntawm buckwheat nrog cov nqaij me me lossis ntses;
- txiv hmab txiv ntoo qhuav thiab tshuaj yej ntsuab;
- zaub thiab hau mov noj.
Thaum noj mov nruab nrab, koj tuaj yeem noj cov zaub, txiv hmab txiv ntoo, cov txiv ntoo thiab cov kua mis uas tsis muaj rog, lub khob ntawm kefir lossis mis. Nws yog ib qho tseem ceeb kom soj ntsuam qhov ntsuas, uas yog, thaum lub sijhawm noj tsis ntau tshaj 2 txiv apples thiab txog 200 g ntawm ib qho khoom noj twg.
Txawm li cas los xij, cov ntsiab lus ntawm calorie hauv kev noj haus txhua hnub yuav tsum yog tsawg kawg 1200-1500 kcal. Txwv tsis pub, lub cev yuav tsis tau txais cov khoom noj uas xav tau.
Yog tias koj rog dhau, ces koj yuav tsum tau txwv tsis pub siv cov khoom noj muaj roj, vim tias cov calories ntawm cov rog yog cov ntau dua li cov protein lossis carbohydrates. Ntxiv mus, lawv nthuav tawm hauv lub cev hauv qab daim tawv nqaij. Yog li, koj yuav tsum ua kom tsawg li tsawg ntawm kev noj cov mayonnaise, noob, butter, cov nqaij rog, suav nrog cov quav thiab hmoov, thiab ntses.
Nws yuav tsum nco ntsoov tias kev rog rog thiab ntshav qab zib yog ob lub tswv yim cuam tshuam sib luag.
Lwm txoj kev tiv thaiv
Nrog txoj kev pheej hmoo ntawm kev tsim mob ntshav qab zib, thawj qhov uas xav ua yog tso cawv thiab luam yeeb. Ntxiv mus, cov dej cawv muaj cawv ntxiv, ntxiv rau qhov tseeb tias lawv muaj calorie ntau, ua rau muaj kev txuam nrog cov rog rog hauv plab.
Ib qho tseem ceeb uas ua rau txo cov ntshav qab zib kom tsawg yog qhov kev ua neej zoo. Yog li, koj yuav tsum txav mus ntau, piv txwv li, hloov chaw ntawm lub elevator, nce ntaiv thiab taug kev ntev.
Yuav tiv thaiv koj tus kheej li cas los ntawm cov ntshav qab zib los ntawm kis las? Txhawm rau kom txo qis qabzib, ua kom poob thiab tshem tawm cov roj visceral, koj yuav tsum ua kom ib ce muaj zog txhua hnub. Nws yuav yog:
- caij tsheb kauj vab;
- brisk taug kev;
- Kev Caij Tsheb (tsawg kawg 4 km);
- ua luam dej
- ntaus pob tesniv thiab ntau dua.
Tsis tas li ntawd, nws yog ib qho tseem ceeb uas yuav tsum tau saib xyuas qib ntawm glycemia thiab ntsuas ntshav siab. Nws tseem yog qhov yuav tsum tau los saib xyuas lub cev qhov ntsuas ntawm qhov ntsuas, uas tau muab xam raws li nram no: huab hwm coj hauv kg tau muab faib ua cov square metres.
Yog tias BMI tsawg dua 18.5, ces muaj kev pheej hmoo ntawm mob ntshav qab zib hom 1. Thaum tus ntsuas ntsuas tau los ntawm 18.5 txog 24.9, qhov hnyav ntawd tau pom tias yog qhov zoo tagnrho. Peb tuaj yeem tham txog qhov ua tiav yog tias BMI yog 25-29.9, cov siab dua qhia tias kev rog rog ntawm thawj (txog 34.9), thib ob (txog 39.9) lossis qib peb (ntau dua 40).
Ntxiv nrog rau kev tswj hwm qhov hnyav, kev ntxhov siab yuav tsum zam txhua lub sijhawm thiab so tau ntau dua. Rau lub hom phiaj no, ib xyoos ib zaug nws raug nquahu mus so hauv cov chaw uas muaj kev noj qab haus huv.
Nws raug nquahu kom hnav cov khaub ncaws ua los ntawm cov ntaub ntuj thiab xaiv cov khau siab zoo nrog cov orthopedic insoles thiab pob taws me.
Txhawm rau tiv thaiv kev txhim kho ntshav qab zib, nws yog ib qho tsim nyog yuav tsum noj cov vitamins thiab minerals uas:
- D - pom muaj hauv cov qe, mis rog, daim siab thiab rog rog ntses;
- B - pom hauv cov txiv ntoo, qhob cij, siab, taum, qe qe, cereals, mis;
- C - yog nyob rau hauv lub duav rose, kua txob qab zib, radishes, gooseberries, ntsuab celery thiab peas;
- zinc - cheeses, nqaij qaib, qos yaj ywm, zaub ntsuab, qij, dos, cov txiv hmab txiv ntoo, cov txiv ntoo thiab cov txiv ntoo yog cov nplua nuj nyob hauv cov kab no;
- chrome - ntses, nqaij, Cherry, zaub paj, taum pauv, beets, hnub nceb, nqaij qaib thiab quail qe.
Txhawm rau tiv thaiv qhov kev loj hlob ntawm cov ntshav qab zib, koj tuaj yeem haus cov dej qab zib thiab kev ua ntshav los ntawm cov nroj tsuag muaj tshuaj uas muaj suab thaj. Tseeb tiag, hauv kev sib piv nrog cov khoom hluavtaws, lawv tsis tsuas yog muaj suab thaj tsawg dua, tab sis kuj tseem muaj qhov cuam tshuam dav dav rau tag nrho cov kab mob. Yog li, garcinia, txiv pos nphuab qus, txiv ntseej txiv ntoo, noob txiv laus, nplooj blueberry, noob txiv ntoo, ginseng cag, elecampane thiab burdock txo qis dua cov piam thaj.
Yog li, ntxiv rau kev txo qis kev mob ntshav qab zib, kev ua raws li txhua yam kev ntsuas saum toj no yuav ntxiv dag zog rau cov hlab plawv, txhim kho cov metabolism thiab tiv thaiv kev txhim kho atherosclerosis. Tsis tas li ntawd, kev tiv thaiv yuav txhim kho lub hlwb kev ua haujlwm, txo kev pheej hmoo ntawm cov kis kab mob, tuav lub zeem muag thiab ntxiv dag zog rau kev tiv thaiv. Nws los qhov twg los thiab yuav tiv thaiv koj tus kheej li cas los ntawm cov ntshav qab zib - hauv video hauv tsab xov xwm no.
