Feem ntau, tshuaj insulin kuj muaj cov tsos mob ua ke - kev rog plab, uas yog, cov ntaub so ntswg adipose nyob hauv plab. Qhov kev rog rog no yog qhov txaus ntshai nyob rau hauv cov rog no nyob rau ntawm cov khoom nruab nrog sab hauv thiab ua rau lub cev txo qis hauv lub hlwb mus rau cov tshuaj insulin.
Koj tuaj yeem tsim cov insulin tsis kam los ntawm kev dhau qee yam kev sim. Thaum paub tseeb tias kev kuaj mob, koj yuav tsum hloov mus rau ib qho khoom noj tshwj xeeb. Nws yuav tsum yog txhawm rau txo kev hnyav thiab tiv thaiv kev txhim kho mob ntshav qab zib hom 2.
Kev noj haus rau cov tshuaj tiv thaiv insulin yuav piav qhia hauv qab no, cov zaub mov kwv yees yuav raug nthuav tawm, nrog rau cov lus pom zoo rau kev ntsuas ntxiv kom txo tus neeg mob lub cev qhov hnyav.
Vim li cas kev noj haus
Insulin tsis kam yog qhov txo qis ntawm cov tshuaj tiv thaiv ntawm cov hlwb thiab lub cev nqaij mus rau insulin, tsis hais seb nws yog tsim los ntawm lub cev lossis txhaj tshuaj. Nws hloov tawm tias ntawm cov piam thaj uas nkag rau hauv cov ntshav, cov kua txob tsim tawm cov tshuaj insulin, tab sis nws tsis pom los ntawm cov cell.
Raws li qhov tshwm sim, cov ntshav qab zib tau nce thiab cov txiav txiav txim siab qhov no yog qhov xav tau ntawm insulin ntau dua thiab ua rau nws ntxiv. Nws hloov tawm tias lub caj pas yuav ua haujlwm rau hnav.
Insulin tsis kam ua rau lub plab rog dhau los, thaum ib tug neeg ntsib kev tshaib plab heev, nkees thiab kev txob taus. Koj tuaj yeem txheeb xyuas tus kab mob los ntawm kev txheeb xyuas, cov qauv tseem ceeb yog qhov taw qhia ntawm cov roj (cholesterol) thiab cov piam thaj hauv cov ntshav. Tus kws kho mob tseem ua rau tus neeg mob keeb kwm.
Kev noj zaub mov noj rau tus kab mob no yog kev kho mob tseem ceeb hauv kev kho mob; tom qab ib lub lim tiam ntawm kev noj zaub mov noj, tus neeg mob txoj kev noj qab haus huv zoo dua. Tab sis yog tias koj tsis ua raws li kev noj haus kom zoo, cov txiaj ntsig hauv qab no yog ua tau:
- kev txhim kho ntawm cov ntshav qab zib hom 2 (insulin ywj pheej);
- hyperglycemia;
- atherosclerosis;
- plawv nres;
- mob stroke.
Insulin tsis kam ua lub luag haujlwm rau tus neeg mob ua raws txoj kev kho kev noj haus thoob plaws nws lub neej, kom thiaj li zam dhau qhov kev tsis zoo rau lub cev.
Cov hauv paus ntawm kev noj haus kev kho mob
Nrog rau tus kab mob no, cov zaub mov noj uas tsis muaj carb yog qhia, uas tshem tawm kev tshaib plab. Kev noj haus tsawg kawg, tsib mus rau rau zaug ib hnub, tus nqi ntawm cov kua dej yuav yog li ob liv lossis ntau dua.
Nyob rau tib lub sijhawm, carbohydrates yuav tsum nyuaj kom tawg, piv txwv li, ncuav pastries los ntawm rye hmoov, ntau yam zaub mov, zaub thiab txiv hmab txiv ntoo. Txwv cov hmoov nplej ua khoom noj, qab zib, qab zib, tus naj npawb ntawm cov txiv hmab txiv ntoo, zaub thiab tsiaj.
Kev kho cua kub ntawm cov khoom tsis suav cov txheej txheem ntawm kib thiab ncu nrog qhov ntxiv ntawm cov roj zaub ntau, vim nws cov ntsiab lus calorie. Feem ntau, txhua yam khoom noj muaj roj yuav tsum tsis suav nrog cov khoom noj.
Cov khoom noj noj haus no txwv tsis pub cov khoom lag luam:
- nqaij thiab ntses ntawm cov rog ntau yam;
- txhuv
- semolina;
- khoom qab zib, chocolate thiab qab zib;
- ci thiab hmoov nplej cov khoom ua los ntawm cov pob kws ua hmoov nplej;
- txiv ntoo ua kua;
- qos yaj ywm
- cov nqaij haus luam yeeb;
- qaub cream;
- butter.
Tus neeg mob lub cev nqaij daim tawv yuav tsum tau tsim los ntawm cov khoom lag luam nrog qhov glycemic index tsawg tsawg (GI).
Glycemic Khoom Taw Qhia
Lub tswv yim ntawm GI cuam tshuam qhov taw qhia digital ntawm tus nqi ntawm kev rhuav tshem ntawm carbohydrates tom qab lawv tau noj hauv cov zaub mov. Qhov qis dua qhov ntsuas, qhov khoom nyab xeeb rau tus neeg mob. Yog li, cov pluas noj nrog insulin tsis kam ntawm cov ntawv qhia zaub mov yog tsim los ntawm cov zaub mov nrog GI tsawg, thiab tsuas yog qee zaus nws tau tso cai rau ntau haiv neeg cov zaub mov nrog cov zaub mov nrog tus nqi nruab nrab.
Cov txheej txheem kho cua sov tsis cuam tshuam qhov nce hauv GI. Tab sis qhov no muaj ob peb qhov kev zam. Piv txwv li, ib qho zaub xws li carrots. Hauv nws daim ntawv foos tshiab, nws siv tau rau insulin tsis kam, txij li GI yog 35 units, tab sis thaum siav, nws yog nruj me ntsis txwv tsis pub, vim qhov ntsuas yog nyob rau hauv tus nqi siab.
Kev xaiv cov txiv hmab txiv ntoo rau tus kab mob no yog dav thiab lawv tau tso cai tsis pub ntau tshaj 200 grams tauj ib hnub. Nws tsuas yog txwv tsis pub noj kua txiv hmab txiv ntoo, vim tias lawv GI tuaj yeem ua rau mob ntshav qab zib, nce mus txog 4 mmol / l hauv kaum feeb tom qab haus ib khob kua txiv nkaus xwb. Txhua yam no tshwm sim los ntawm "poob" ntawm fiber ntau, uas yog lub luag hauj lwm rau cov teeb meem yam tsis muaj piam thaj hauv cov ntshav.
Qhov ntsuas tau muab faib ua peb pawg:
- txog 50 PIECES - qis;
- 50 - 70 PHOO - nruab nrab;
- hla 70 PIECES - siab.
Kuj tseem muaj cov khoom lag luam uas tsis muaj GI. Thiab ntawm no lo lus nug feem ntau tshwm sim rau cov neeg mob - nws yog qhov ua tau kom suav nrog cov zaub mov zoo li no hauv cov khoom noj. Tus tseeb teb tsis tau. Feem ntau, cov zaub mov no muaj cov calories ntau, uas ua rau lawv tsis tuaj yeem lees txais hauv tus neeg mob lub cev.
Kuj tseem muaj cov npe khoom lag luam nrog GI qis, tab sis cov ntsiab lus ntawm calorie siab, qhov no suav nrog:
- chickpeas;
- paj noob hlis noob;
- txiv ntoo.
Thaum muab tso ua ke ntawm cov ntawv qhia zaub mov noj, koj yuav tsum xub them sai sai rau GI cov khoom lag luam thiab lawv cov ntsiab lus calorie.
Cov Khoom Uas Tso Cai
Cov zaub, txiv hmab txiv ntoo, zaub mov thiab zaub mov tsiaj txhu yuav tsum muaj nyob rau txhua hnub ntawm lub rooj noj mov. Thaum siv thiab npaj qee yam khoom, nws yog qhov yuav tsum tau ua raws li ntau txoj cai.
Yog li, nws zoo dua los noj txiv ntoo thaum sawv ntxov. Txij li cov piam thaj tau nrog lawv nyob hauv cov ntshav feem ntau yooj yim nqus thaum ib tus neeg ua haujlwm lub cev, uas tshwm sim hauv thawj ib nrab ntawm ib hnub.
Thawj cov tais diav tau npaj rau ntawm cov zaub zaub lossis tsis qab ntawm cov nqaij nqaij thib ob. Qhov thib ob qhov dej cawv tau npaj raws li hauv qab no: tom qab thawj zaug txos ntawm cov nqaij, cov dej tau ntws thiab tshiab yog nchuav, thiab cov kua rau thawj lub tais yog tau ntawm nws. Txawm li cas los xij, cov kws kho mob nyiam nyob hauv zaub kua zaub, hauv cov nqaij ntxiv ntxiv npaj-tsim.
Tso cai rau cov nqaij thiab ntses nrog cov qes:
- qaib ntxhw;
- nqaij;
- nqaij qaib ua si;
- luav nqaij;
- quail;
- nqaij qaib thiab nqaij nyug siab;
- nqaij nyug nplaig;
- perch;
- pike
- Pollock
Cov ntses yuav tsum nyob hauv cov zaub mov txhua lim tiam tsawg kawg ob zaug. Kev siv caviar thiab mis tsis raug cais tawm.
Rau cov nqaij ntses thiab cov khoom lag luam, ob qho tib si zaub thiab zaub mov yog pub ua khoom noj sab. Qhov kawg yog nyiam kom ua noj tsuas yog hauv dej thiab tsis muaj caij nyoog nrog butter. Lwm txoj kev yuav yog cov roj zaub. Los ntawm cereals raug tso cai:
- thoob ham;
- pearl barley;
- xim av (xim av) mov;
- barley groats;
- durum nplej nplej (tsis pub ntau tshaj ob zaug hauv ib lim tiam).
Qe tau txais kev tso cai nrog cov zaub mov kom tsis pub ntau tshaj ib hnub, txawm hais tias cov protein ntau yuav tau nce ntau, lawv GI yog xoom. Lub yolk muaj qhov ntsuas tau ntawm 50 units thiab muaj qhov nce ntxiv ntawm cov roj (cholesterol).
Yuav luag txhua txhua cov khoom siv mis nyuj thiab mis-mis muaj GI tsawg, tsuas yog cov tsis muaj rog. Xws li cov khoom noj tuaj yeem yog qhov khoom noj zoo tag nrho thib ob. Cov khoom lag luam hauv qab no raug tso cai:
- tag nrho thiab skim mis;
- cream 10%;
- kefir;
- cov kua mis tsis qab zib;
- fermented ci mis nyuj;
- kua mis nyeem qaub;
- tsev cheese;
- taum paj cheese.
Cov zaub nrog cov zaub mov no ua rau ib nrab ntawm kev noj haus txhua hnub. Lav thiab npaj sab lauj kaub tais diav tau npaj los ntawm lawv. Qos yaj ywm raug txwv vim muaj GI siab, kwv yees li 85 units. Yog tias nws tau txiav txim siab qee zaus ntxiv cov qos yaj ywm rau thawj chav kawm, tom qab ntawd ib qho kev cai yuav tsum ua raws. Cov tubers yuav tsum tau txiav rau hauv qhov cub thiab soaked hmo ntuj hauv dej txias. Qhov no yuav ib feem txo cov qos yaj ywm ntawm cov hmoov txhuv nplej siab.
Tsawg Zaub Index:
- quav;
- noob dos loj;
- qij
- lws suav;
- Txiv lws suav
- lub dib
- zucchini;
- ntsuab, liab thiab qab zib kua txob;
- tshiab thiab qhuav peas;
- txhua hom zaub qhwv - dawb, liab, zaub paj dawb, zaub cob pob.
Koj tuaj yeem ntxiv cov txuj lom thiab tshuaj ntsuab rau cov tais diav, piv txwv - zaub txhwb qaib, dill, oregano, turmeric, zaub basil thiab zaub ntsuab.
Ntau cov txiv hmab txiv ntoo thiab txiv ntoo muaj GI tsawg. Lawv siv cov tshiab, zoo li cov zaub nyoos, cov tshuaj tiv thaiv rau cov khoom qab zib muaj ntshav qab zib thiab hauv kev tsim cov khoom qab zib ntau yam uas tsis muaj qab zib.
Cov txiv hmab txiv ntoo thiab cov txiv uas lees thaum lub sijhawm ua zaub mov noj:
- currants liab thiab dub;
- Npauj npaim tuaj
- ib lub txiv av, txawm tias nws qab zib lossis qaub;
- Apricot
- kua mis;
- Txiv Pos Nphuab
- txiv pos nphuab;
- plum;
- pear;
- qus txiv pos nphuab.
Ntawm tag nrho cov khoom lag luam no, koj tuaj yeem ua noj ntau yam tais diav uas yuav pab tau nyob rau hauv kev sib ntaus tawm tsam insulin tsis kam.
Ntawv qhia zaub mov
Hauv qab no yog cov piv txwv zaub mov. Nws tuaj yeem raug rau, lossis nws tuaj yeem hloov mus raws li qhov kev nyiam ntawm tus neeg mob. Txhua lub tais ua noj tsuas yog hauv txoj hauv kev tso cai - steamed, hauv microwave, ci hauv qhov cub, muab ci thiab hau.
Nws yog qhov zoo dua los txwv cov ntsev ntau, vim nws ua rau kom cov kua dej hauv lub cev tau ceev dua qhov ua rau muaj kev phom sij rau ntawm ob lub raum. Thiab ntau lub plab hnyuv siab tau twb mob hnyav nrog cov kab mob no. Tsis txhob tshaj qhov kev txwv - 10 grams nyob rau ib hnub.
Nws tseem yog ib qho tsim nyog yuav tsum nco ntsoov tias kev noj haus ntawm cov kua txaus, tsawg kawg yog ob litres ib hnub. Koj kuj tseem tuaj yeem suav qhov tsis haum rau tus kheej - ib milliliter ntawm cov dej noj ib calorie noj.
Nrog tus kabmob no, dej, teas thiab kas fes raug tso cai ua kua. Tab sis dab tsi ntxiv tuaj yeem ua kom txawv cov zaub mov ntawm dej qab zib? Rosehip yog qhov muaj txiaj ntsig zoo rau cov ntshav qab zib thiab insulin tsis kam. Nws raug tso cai kom haus dej txog li 300 ml ntawm ib hnub.
Hnub Monday:
- noj tshais - ncu omelette, kas fes dub nrog qab zib;
- noj su - cov txiv hmab txiv ntoo nyias ua kua txiv nrog unsweetened yogurt, ntsuab tshuaj yej nrog taum paj cheese;
- noj su - buckwheat kua zaub rau ntawm cov zaub kua zaub, ob lub ncuav ntawm rye cij, chav nqaij qaib cutlet, stewed zaub qhwv nrog mov xim av, tshuaj ntsuab tshuaj ntsuab;
- tav su tshuaj yej - tsev cheese soufflé nrog txiv hmab txiv ntoo qhuav, tshuaj yej ntsuab;
- thawj noj hmo - ci pollock nrog zaub, kas fes nrog qab zib;
- zaum ob hmo yog khob ryazhenka.
Tuesday:
- noj tshais - tsev me cheese, kas fes ntsuab nrog qab zib;
- noj su - stewed zaub, hau qe, ntsuab ces;
- noj su - zaub kua zaub, barley nrog cov nqaij qaib mis hau, ib qho ntawm rye cij, dub tshuaj yej;
- khoom noj txom ncauj rau yav tav su - cov txiv hmab txiv ntoo nyias;
- thawj noj hmo - meatballs los ntawm nplej xim av thiab qaib ntxhw nrog kua ntses soob, kas fes ntsuab;
- zaum thib ob yog khob kua mis nyeem qaub.
Hnub Wednesday:
- thawj zaug noj tshais - kefir, 150 grams blueberries;
- thib ob noj tshais - oatmeal nrog txiv hmab txiv ntoo qhuav (qhuav apricots, prunes), ob qho khoom qab zib fructose, ntsuab tshuaj yej;
- noj su - barley kua zaub, eggplant stewed nrog txiv lws suav thiab dos, ci hake, kas fes nrog qab zib;
- khoom noj txom ncauj rau yav tav su - zaub xam lav, ib qho hlais rye;
- thawj noj hmo - buckwheat nrog daim siab ua rog, tshuaj yej ntsuab;
- thib ob noj hmo - tsis muaj roj-tsawg tsev cheese, tshuaj yej.
Hnub Thursday:
- thawj zaug noj tshais - txiv hmab txiv ntoo nyias, tshuaj yej;
- thib ob tshais - steamed omelet nrog zaub, kas fes ntsuab;
- noj su - zaub kua zaub, pilaf los ntawm cov nplej xim av thiab nqaij qaib, ib daim ntawm cov mov ci txhuv, tshuaj yej ntsuab;
- tav su tshuaj yej - taum paj cheese, tshuaj yej;
- thawj noj hmo - stewed zaub, zog cutlet, ntsuab tshuaj yej;
- zaum thib ob yog khob kua mis nyeem qaub.
Hnub Friday:
- thawj zaug noj tshais - curd soufflé, tshuaj yej;
- thib ob noj tshais - ib qho zaub xam lav ntawm Jerusalem artichoke, carrots thiab tofu, ib daim ntawm cov mov ci, mov ci ib cub;
- noj su - mov kua zaub, ntses ci nqaij nrog barley, kas fes ntsuab nrog qab zib;
- Cov khoom noj txom ncauj rau yav tav su yuav suav nrog Jerusalem artichoke zaub xam lav rau cov neeg mob ntshav qab zib xws li Jerusalem artichoke, zaub ntug hauv paus, qe, cov khoom noj nrog cov txiv roj roj;
- thawj noj hmo - hau qe, zaub qhwv stewed nyob rau hauv cov kua txiv lws suav, ib qhov hlais ntawm cov mov ci, cov tshuaj yej;
- lub laj thib ob yog khob ua kefir.
Hnub Saturday:
- thawj zaug noj tshais - txiv hmab txiv ntoo nyias, kua txiv rosehip;
- thib ob tshais - steamed omelette, zaub xas lav, tshuaj yej ntsuab;
- noj su - buckwheat kua zaub, mob siab patty nrog mov ci, ib qho hlais rye mov, tshuaj yej;
- yav tsaus ntuj tshuaj yej - cov rog tsis muaj tsev cheese, kas fes ntsuab;
- thawj noj hmo - pollock ci rau ntawm cov zaub hauv ncoo, ib daim ntawm rye cij, ntsuab tshuaj yej;
- zaum ob hmo yog khob ryazhenka.
Hnub Sunday:
- thawj zaug noj tshais - ib daim ntawm cov mov ci nrog taum paj cheese, kas fes ntsuab nrog qab zib;
- thib ob noj tshais - zaub xam lav, hau qe;
- pluas su - taum mog kua zaub, hau nqaij nyug hau nrog buckwheat, ib daim hlais cov ncuav ci, kua zaub rosehip;
- tav su tshuaj yej - muaj roj tsawg tsev cheese nrog txiv hmab txiv ntoo qhuav, tshuaj yej;
- thawj noj hmo - meatballs nrog lws suav ntses, kas fes ntsuab nrog qab zib;
- zaum thib ob yog khob kua mis nyeem qaub.
Hauv cov yeeb yaj kiab hauv tsab xov xwm no, cov ncauj lus ntawm khoom noj khoom haus rau insulin kuj ua txuas ntxiv.
