Txhawm rau tswj hwm cov chav kawm mob ntshav qab zib mellitus, txhua tus neeg mob yuav tsum kawm seb yuav xaiv cov zaub mov twg them nqi thiab tsis ua teeb meem rau kev noj qab haus huv. Txij li thaum carbohydrate metabolism yog qhov tsis txaus vim los ntawm kev tsim cov tshuaj insulin los yog cov tshuaj tiv thaiv rau nws, qab zib thiab txhua cov tais diav uas muaj nws tau cais tawm ntawm cov zaub mov noj.
Txij li thaum cov rog rog ua rau tib lub sijhawm zoo li carbohydrate, cov neeg mob ntshav qab zib tau pom zoo kom txo cov tsiaj rog cov zaub mov ntawm cov zaub mov. Koj yuav tsum xaiv cov khoom lag luam uas suav nrog cov nyiam nyiam saj, tab sis koj yuav tsum xub kawm cov ntaub ntawv txog seb puas, tshwj xeeb yog cov mob ntshav qab zib hom 2, koj tuaj yeem suav cov zaub mov lossis cov khoom lag luam hauv cov khoom noj.
Cov kws qhia zaub mov muaj xws li mis nyuj, tsev cheese, thiab cov khoom siv mis nyuj hauv cov zaub mov noj feem ntau, tab sis cov khoom noj siv mis ua rau ntshav qab zib nyob ntawm lawv lub peev xwm nce ntshav ntau ntxiv. Lub glycemic Performance index ntawm cov khoom noj siv mis yog tsawg, uas txhais tau hais tias muaj ntshav qab zib hom 2, lawv tau tso cai rau cov neeg mob.
Cov Khoom Ntawm Cov Khoom Siv Hnyav
Tus txiv neej zwm rau tib hom tsiaj uas haus mis rau thaum laus. Qhov txiaj ntsig ntawm cov khoom noj siv mis muaj qhov muaj ntawm amino acids thiab vitamins, cov ntsev ntxhia thiab cov roj ntsha. Raws li txoj cai, mis haus tau zoo nqus, tab sis muaj ib qeb ntawm cov neeg tsis muaj enzyme uas zom lactose. Rau lawv, mis tsis qhia.
Muaj ob txoj kev xav rov qab hais txog cov txiaj ntsig thiab kev phom sij ntawm mis nyuj thiab txhua yam khoom siv mis nyuj: qee qhov kev tshawb fawb tau ua pov thawj tias muaj txiaj ntsig zoo ntawm kev haus lawv cov kab mob hauv osteoporosis, kab mob ntawm lub plab thiab cov hnyuv, nrog rau cov ntsiab lus ncaj qha. Qee cov kws tshawb fawb tau pom zoo txog cov khoom noj siv mis ua kom muaj tshuaj lom thiab carcinogenic.
Dua li ntawm qhov no, kev siv mis nyuj, tshij, tsev cheese thiab lactic acid haus yog qhov muaj ntau. Qhov no vim yog saj thiab tau mus siv tau ntawm pawg no rau cov pejxeem. Rau cov neeg mob ntshav qab zib, kev txiav txim siab ntawm ob qhov tseem ceeb yog qhov tseem ceeb - kev muaj peev xwm ua kom nce qib ntawm cov piam thaj hauv cov ntshav (glycemic index) thiab txhawb kev tso tawm ntawm insulin (insulin index).
Feem ntau, ob qho kev ntsuas no muaj cov txiaj ntsig sib ze, tab sis nyob rau hauv cov ntaub ntawv ntawm cov khoom siv mis nyuj muaj qhov tsis sib xws tau pom, uas tseem tsis tau piav qhia. Cov kua txiv glycemic index (GI) ntawm cov mis nyuj ua rau cov neeg poob qis vim tias muaj tsawg cov carbohydrates, thiab cov insulin index hauv cov mis yog ze rau cov khob cij dawb, thiab hauv cov kua mis yogurt ntau dua.
Kev siv cov khoom noj siv mis ua kom ntshav qab zib yuav tsum ua raws li cov cai hauv qab no:
- Xaiv tsuas yog cov khoom siv ntuj yam tsis muaj tshuaj ntxiv rau, kev tiv thaiv.
- Cov ntsiab lus rog ntawm cov zaub mov yuav tsum muaj ntsis.
- Cov khoom uas tsis muaj roj thiab tsis sib thooj yog devoid of lipotropic yam, stabilizers thiab tsw qab txhim kho yog cov qhia.
- Mis nyuj thiab cov khoom siv mis nyuj ua yuav tsum yog nyob hauv cov khoom noj rau qhov ntsuas kom yog.
- Nrog rau kev nyiam tso cov piam thaj thaum hmo ntuj ua hmo, cov khoom noj siv mis thiab mis nyuj yuav tsum tsis txhob noj.
- Rau cov neeg mob uas muaj ntshav qab zib hom 1, koj yuav tsum xub tsom ntawm cov ntsiab lus carbohydrate, thiab tom qab ntawd tso rau qhov ntsuas ntawm cov tshuaj insulin ntawm cov khoom.
Lub glycemic Performance index ntawm cov khoom noj yog qhov tseem ceeb rau hom thib ob ntawm ntshav qab zib mellitus, yog li kev noj zaub mov tau muab tso ua ke ntawm cov zaub mov thiab cov tais diav nrog GI tsawg.
Cov mis rau ntshav qab zib: cov txiaj ntsig thiab tus nqi siv
Tsis muaj kev tiv thaiv dab tsi rau kev suav cov mis nyuj hauv kev noj haus nrog ntshav qab zib. Tab sis koj yuav tsum to taub tias qhov no tsis yog haus dej xwb, tab sis noj mov. Lawv tsis tuaj yeem ua rau lawv nqhis dej. Koj tuaj yeem haus tau ob hom mis nyuj thiab tshis (raws li tus neeg nyiam).
Yog tias cov khoom yog ntuj, ces nws muaj txog 20 amino acids, 30 kab kawm, nrog rau cov vitamins thiab enzymes. Cov mis nyuj ua rau lub cev tsis muaj zog, rov qab kho microflora thiab cov txheej txheem hauv lub cev. Mis kuj tseem txhim kho kev nco thiab kev xav.
Rau cov neeg mob ntshav qab zib, mis yuav tsum xaiv 2.5 - 3.2% rog, tshwj xeeb tshaj yog mis nyuj. Cov mis nyuj uas ci tau zoo noj, nws yooj yim dua rau kev zom, tab sis nws muaj cov rog ntau thiab muaj cov vitamins tsawg dua uas tau rhuav tshem los ntawm kev kho cua sov.
Whey yog qhov tshwj xeeb tshaj yog siv rau cov neeg mob ntshav qab zib. Nws cov muaj pes tsawg leeg suav nrog cov amino acids tseem ceeb, vitamins. Lawv qhov tseem ceeb tshaj plaws yog choline thiab biotin, uas muaj cov cuab yeej ntawm kev nce siab ntawm cov ntaub so ntswg mus rau insulin thiab stabilizing glycemia.
Nws raug nquahu ua cov dej haus uas txo lub cev qhov hnyav thiab ua rau lub cev tsis muaj zog. Calorie cov ntsiab lus ntawm 100 ml ntawm whey yog 27 kcal, thiab glycemic Performance index yog 30.
Thaum muab tso rau hauv cov ntawv qhia zaub mov ntawm cov neeg mob ntshav qab zib, koj yuav tsum tsom rau cov khoom hauv qab no ntawm cov mis:
- Cov calories ntau 100 g 2.5% mis - 52 kcal, carbohydrates 4.7 g.
- Ib khob dej haus yog sib npaug rau 1 XE.
- Lub glycemic index ntawm mis nyuj yog 30, qhov insulin index yog 90.
- Txog hnub, kev noj haus kev noj haus No. 9 rau cov neeg mob ntshav qab zib tso cai 200 ml.
- Koj yuav tsum haus mis sib cais los ntawm lwm cov zaub mov, tshwj xeeb yog cov txiv hmab txiv ntoo, zaub, nqaij, ntses thiab qe uas tsis sib xyaw nrog nws.
Cov kua mis kua zaub tuaj yeem npaj nrog kev txwv tsis pub muaj cov carbohydrates yooj yim. Nws tsis pom zoo kom suav cov semolina, mov, nplej zom, cov zaub mov hauv cov zaub mov.
Qaub cream thiab qab zib hauv kev noj zaub mov ntawm cov neeg mob ntshav qab zib
Txawm hais tias qhov tseeb tias iab qab zib yog cov khoom noj muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib, nws yog yam raug cai txwv tsis pub ua. Qhov no yog vim lub siab cov ntsiab lus ntawm cov mis nyuj muaj roj thiab cov calories tag nrho cov ntsiab lus ntawm cov khoom. Yog li qaub cream ntawm cov roj ntsha nruab nrab cov ntsiab lus - 20 feem pua, muaj cov ntsiab lus tsis ntau ntawm 206 kcal ib 100 g, nws muaj 3.2 g ntawm carbohydrates.
Chav ua mov ci ntawm 100 g qaub cream yog sib npaug. Lub glycemic Performance index nyob rau hauv qaub cream yog siab dua hauv lwm cov khoom siv mis nyuj - 56. Yog li ntawd, rau cov neeg mob ntshav qab zib, nws pom zoo tias tsis pub ntau tshaj 2 diav 2 mus rau 3 zaug hauv ib lub lis piam. Yog tias ua tau, qaub cream yuav tsum tau muab pov tseg, thiab yogurt lossis kefir yuav tsum muab ntxiv rau cov tais diav.
Thaum xaiv cov kua qaub, koj yuav tsum paub tseeb txog nws cov roj ntsha, yog li cov khoom ua liaj ua teb rau cov neeg mob ntshav qab zib tsis haum. Tib qho kev txwv qee zaum siv rau kev ua qab zib cream.
20% cream muaj qhov muaj cov ntsiab lus tsis zoo ntawm 212 kcal ib 100 g, glycemic index ntawm 45.
Tsev cheese rau ntshav qab zib
Qhov txiaj ntsig tseem ceeb ntawm tsev cheese yog qhov ntau ntawm cov calcium, tsim nyog rau kev tsim cov pob txha nqaij, tswj qhov ntom ntawm cov ntsia hlau phaj, ntxiv dag zog rau hniav txha hniav laus thiab plaub hau kev loj hlob zoo. Protein los ntawm tsev cheese yog nqus tau los ntawm lub cev yooj yim dua nqaij lossis zaub.
Tsis tas li ntawd nyob rau hauv tsev me cheese ua ntau ntau enzymes, vitamins thiab fatty acids. Tsev cheese yog qhov ib txwm suav nrog zaub mov rau menyuam yaus, poj niam cev xeeb tub thiab cov laus. Nws cov lus qhia hauv lub cev tsawg thiab muaj glycemic index (nws yog 30) tso cai rau nws suav nrog kev noj zaub mov noj haus rau ntshav qab zib.
Tab sis kuj tseem muaj qhov tsis zoo ntawm tsev cheese - qhov peev xwm nce insulin ntau lawm. Qhov ntsuas cov roj (II) ntawm tsev cheese coj nws los ze zog rau cov khoom los ntawm cov hmoov dawb dawb - 89.
Nrog kev sib xyaw ntawm tsev cheese thiab carbohydrates - piv txwv li, tsev cheese pancakes, pies nrog tsev cheese, ntxiv raisins, apricots qhuav rau tsev cheese, glycemic Performance index ntawm cov khoom lag luam nce ntau.
Ob peb theories tau txiav txim siab los piav qhia txog qhov ntsuas siab siab insulin:
- Qhov kev tso tawm ntawm cov tshuaj insulin ua rau cov piam thaj hauv mis - lactose.
- Qhov nce ntawm insulin hauv cov ntshav yog tshwm sim los ntawm cov khoom tawg ntawm cov mis protein - casein
- Cov peptides me me hauv cov khoom siv mis ua kom muaj cov nyhuv zoo li hormone thiab nce insulin ntau dua rau cov calories thiab glycemic index.
Yog li, peb tuaj yeem xaus lus tias cov khoom noj siv mis ua kom ntshav qab zib, uas suav nrog cheese tsev, tuaj yeem noj, tab sis coj mus rau hauv lawv tus lej caloric cov ntsiab lus, cov ntsiab lus rog thiab qhov ntau. Cov mis nyuj, tsev cheese thiab khoom siv ua kua mis (kefir, yogurt, fermented baked milk, yogurt) yuav tsum tau noj cais tawm ntawm cov carbohydrates thiab zoo dua hauv thawj ib nrab ntawm ib hnub.
Nrog lub cev ua kom yuag, cov khoom noj siv mis yuav tsum tau txo qis hauv kev noj haus. Txij li thaum qhov kev tsim tawm ntawm insulin ntau lawm txwv tsis pub hlawv rog.
Qhov no tsis txhais tau tias cov roj ntsha muaj roj tsawg ntawm tsev cheese lossis cov khoom noj muaj mis muaj qhov txwv tsis pub ua tiav, tab sis lawv qhov kev siv yuav tsum tsis txhob muaj ntau dhau yog tias muaj kev cuam tshuam ntawm cov metabolism.
Yog kefir zoo rau cov neeg mob ntshav qab zib?
Kefir muaj peev xwm tswj tau qhov qub kev coj ua ntawm microflora hauv cov hnyuv, daws qhov cem quav, ntxiv dag zog rau cov pob txha thiab tiv thaiv kab mob. Cov vitamins thiab minerals muaj txiaj ntsig zoo rau kev mob ntawm daim tawv nqaij, ntshav muaj pes tsawg leeg, pom tseeb tseeb.
Kefir pom zoo los ntawm cov kws kho mob rau kev tiv thaiv kab mob atherosclerosis, kub siab thiab mob siab. Nws raug qhia rau cov neeg mob uas txo qis acidity ntawm lub plab ua kua, ua mob rau daim siab, tso tawm cov kua tsib, nrog rau kev quav thiab rog dhau.
Rau cov neeg mob ntshav qab zib, cov ntawv qhia rau cov ntshav qab zib muaj ntau ntxiv kefir, uas yuav pab ua kom cov ntshav qab zib muaj zog. Nws cov glycemic Performance index yog qis thiab yog 15. Ib khob ntawm kefir yog sib npaug rau ib chav ua mov ci.
Cov tshuaj ib txwm ua los txo cov ntshav qab zib pom zoo kom sib tsoo buckwheat rau kas fes grinder thiab ncuav 3 dia ntawm cov hmoov nplej uas tau txais thaum yav tsaus ntuj nrog ib nrab khob ntawm kefir. Tag kis sawv ntxov, noj cov khoom sib xyaw ntawm buckwheat thiab kefir ua ntej noj tshais. Lub chav kawm ntawm kev nkag yog kaum hnub.
Qhov kev xaiv thib ob kom qis dua glycemia koom nrog kev siv cov dej cawv ntawm qhov sib xyaw no rau 15 hnub:
- Kefir 2.5% rog - lub khob.
- Ginger qhiav paus - ib me nyuam diav.
- Cinnamon hmoov - ib me nyuam diav.
Cov kab mob ntshav qab zib puas noj butter?
Cov ntsiab lus tseem ceeb ntawm 100 g ntawm butter yog 661 kcal, thaum nws muaj yuav luag tsis muaj cov protein thiab carbohydrates, thiab muaj 72 g ntawm cov rog. Cov roj muaj cov roj-soluble vitamins A, E thiab D, ntxiv rau pab pawg B, roj cholesterol. Kev tsis muaj rog hauv cov zaub mov ua rau lub cev tsis txaus sib deev, tsis pom kev tsis pom kev thiab qhov mob ntawm cov nqaij mos thiab tawv nqaij.
Yog tias tsis muaj cov rog, cov vitamins soluble hauv lawv tsis nqus. Tab sis muaj ntshav qab zib, ib qho kev txwv yog qhia txog cov ntsiab lus ntawm cov tsiaj rog hauv kev noj haus, txij li thaum tsis muaj cov insulin txhaum tsis tsuas yog cov carbohydrate, tab sis kuj muaj cov rog rog. Yog li, qhov siab tshaj uas tau tso cai nyob rau hauv ib hnub yog 20 g, muab cia tias cov tsiaj seem uas rog tsis txaus kiag li.
Butter yuav muab ntxiv rau cov zaub mov tiav lawm, nws tsis yog siv rau kib. Nrog rau lub cev nyhav dhau los thiab dyslipidemia, kev siv cov butter ua qhov tsis zoo tshaj qhov zoo, yog li ntawd nws raug cais tawm.
Rau kev sib piv, glycemic index ntawm butter yog 51, thiab txiv ntseej, pob kws los yog roj linseed nyob rau hauv cov ntshav qab zib tsis ua rau nce ntshav qabzib, lawv muaj lub voj glycemic index.
Yog li, hauv kev noj zaub mov zoo rau cov ntshav qab zib, nws raug nquahu kom nrhiav cov rog los ntawm cov khoom noj cog thiab cov ntses, qhov chaw uas nws sawv cev los ntawm cov rog tsis muaj rog.
Qhov kev xaiv tsis zoo tshaj plaws yog hloov butter lossis roj zaub nrog margarine. Qhov no yog vim muaj cov txheej txheem ntawm nws ntau lawm, nyob rau hauv cov zaub muaj roj yog pauv mus rau lub xeev muaj zog los ntawm hydrogenation. Nws yog pov thawj tias kev siv cov roj ntsha ntawm cov roj ntsha ua rau cov kev rau txim hauv qab no:
- Txoj kev pheej hmoo ntawm cov mob qog nce ntau, tshwj xeeb, qhov kev pheej hmoo ntawm kev mob qog noj ntshav mis yog ob npaug.
- Kev nce ntshav hauv cov ntshav siab, thiab, yog li ntawd, kev txhim kho ntawm atherosclerosis, kub siab, tshwm sim ntawm kev mob plawv thiab mob hlab ntsha tawg.
- Kev pham
- Tsis tshua muaj kev tiv thaiv.
- Kev xeeb tub yug menyuam hauv plab thaum siv cov roj qab rog hauv cov zaub mov los ntawm cov poj niam cev xeeb tub.
Yog li, nws yog qhov yuav tsum tau ua tib zoo saib xyuas cov khoom sib xyaw ntawm cov khoom noj ntawm cov khoom lag luam. Ua li no, kawm cov ntaub ntawv sau tseg los ntawm cov khw. Qhov ntxiv ntawm cov roj pauv hloov ua rau cov khoom lag luam phom sij rau cov neeg mob ntshav qab zib, txawm hais tias nws tau suav nrog "cov khoom lag luam ntshav qab zib" tshwj xeeb rau hauv qab zib hloov.
Daim vis dis aus hauv tsab xov xwm no tham txog cov txiaj ntsig zoo ntawm cov khoom noj siv mis.
