Txhua tus neeg mob ntshav qab zib, tsis hais txog hom twg, yuav tsum ua raws ntau cov lus qhia kev noj haus. Qhov tseem ceeb yog qhov kev xaiv ntawm cov khoom raws li glycemic index (GI), thiab tus lej ntawm cov zaub mov noj ib hnub.
Nrog ntshav qab zib, nws yog ib qhov tsim nyog yuav tau noj 5-6 zaug hauv ib hnub, nws yog nruj me ntsis txwv tsis pub nws tshaib plab. Nws kuj tseem tshwm sim tias tsis muaj txoj hauv kev kom noj txaus, ces ib tus neeg raug yuam kom mus rau cov khoom noj txom ncauj.
Hauv qhov no, khoom noj txom ncauj rau cov neeg mob ntshav qab zib yuav tsum tau xaiv los ntawm cov khoom noj uas muaj GI tsawg, kom koj tsis tas yuav tsum txhaj cov insulin luv luv, vim tias siv cov khoom noj uas muaj cov zom roj. Txhawm rau ntsuas seb koj yuav xav tau ntau npaum li cas tsuav, koj yuav tsum txiav txim siab seb lub khob yuav tsum tau noj pes tsawg. Ib qho XE yog sib npaug rau qhov nruab nrab ntawm 10 gram ntawm carbohydrates.
Hauv qab no peb yuav xav txog lub tswvyim GI, xaiv cov zaub mov "nyab xeeb" rau khoom noj txom ncauj, thiab piav qhia txog yuav laij cov tshuaj insulin ntxiv li cas thaum thawj hom ntshav qab zib.
Lub glycemic Performance index ntawm cov qhaub cij sib txawv
Ntshav qab zib noj yog ua rau lub hauv paus ntawm GI cov khoom lag luam. Txhua tus ntawm lawv yuav tsum muaj nyob hauv pawg qis, uas yog, muaj txog 50 units. GI yog qhov taw qhia digital ntawm cov nyhuv ntawm cov khoom lag luam ntawm cov ntshav qab zib tom qab nws tau noj. Qhov qis dua GI, qhov tsawg dua XE nyob hauv cov zaub mov.
Ib qho tseem ceeb qhov tseeb yog tias yog cov khoom lag luam khoom noj, namely txiv hmab txiv ntoo, coj mus rau lub xeev ntawm cov qos yaj ywm mos mos, ces lawv cov GI yuav nce ntxiv. Cov kua txiv hmab txiv ntoo, txawm tias los ntawm cov txiv hmab txiv ntoo uas tau tso cai rau hauv ntshav qab zib, yog contraindicated. Tag nrho cov no tau piav qhia yooj yim heev - nrog txoj kev ua no, cov txiv hmab txiv ntoo "poob" fiber, uas yog lub luag haujlwm rau cov teeb tsa ua ke ntawm cov piam thaj hauv cov ntshav.
Cov khoom noj txom ncauj ntawm cov neeg mob ntshav qab zib yuav tsum muaj zaub mov noj nrog GI tsawg, uas yuav tsis cuam tshuam rau cov piam thaj hauv ntshav thiab yuav tsis ua rau thaj chaw tsaus ntuj (lig) dhia hauv qabzib. Thaum xaiv cov zaub mov, koj yuav tsum tsom rau cov txiaj ntsig GI:
- txog 50 PIECES - cov khoom lag luam ua cov khoom noj tseem ceeb ntawm tus neeg mob;
- 50 - 70 PHOO - koj tsuas yog qee zaum suav nrog cov zaub mov hauv cov zaub mov;
- los ntawm 70 units thiab sab saud - zaub mov nyob rau hauv qhov txwv nruj tshaj plaws provokes hyperglycemia.
Raws li GI qhov muaj txiaj ntsig thaum xaiv cov khoom noj rau cov khoom txom ncauj, cov neeg mob ntshav qab zib tau lees tias cov ntshav qab zib cov ntshav muaj peev xwm thiab tiv thaiv kev loj hlob ntawm hyperglycemia.
Khoom noj txom ncauj zoo
Ntawm cov ntshav qab zib ntawm thawj hom, tus neeg mob muaj lub luag haujlwm los laij cov koob tshuaj tiv thaiv luv luv, uas yuav tsum tau txhaj tom qab noj, raws li noj XE. Qhov no kuj tseem siv rau cov khoom noj txom ncauj, yog tias lawv "tsis ncaj" hais txog kev ua noj haus.
Yog hais tias tus neeg mob noj sab nraud ntawm lub tsev, tom qab ntawd nws yuav tsum nco ntsoov muaj cov tshuaj pleev ib ce thiab koob tshuaj insulin nrog cov koob tshuaj qog tshuaj ntawm luv luv lossis ultra-ua me me, kom nws tuaj yeem txhaj tshuaj kom ncav sijhawm yog tias nws tsis xis nyob.
Thaum ua qhov kev kuaj mob ntawm hom 1, nws yog qhov yuav tsum paub txhua yam txog insulin (siv sijhawm ntev thiab luv luv) thiab kawm paub kev txhaj tshuaj kom raug. Thaum xaiv cov koob tshuaj ntawm ultra-luv luv insulin, nws yog qhov tsim nyog los laij cov khob cij.
Noj su thaum tav su rau tus neeg mob yog ib feem tseem ceeb ntawm khoom noj khoom haus, vim tias cov zaub mov noj hauv ib hnub yuav tsum yog tsawg kawg tsib zaug. Nws yog qhov zoo tshaj rau khoom txom ncauj rau cov zaub mov tsis muaj calorie, tsawg-GI. Noj su thaum tav su tej zaum yuav yog:
- tsis muaj roj ntau hauv tsev cheese 150 grams, tshuaj yej dub;
- cov kua mis tsis qab zib, yog ib qho mov ci ncuav;
- qhaub cij nrog rye cij thiab taum paj, dub tshuaj yej;
- hau qe, 100 gram ntawm cov zaub xam lav raws caij nrog zaub roj;
- ib khob ntawm kefir, ib pear;
- tshuaj yej, ib qho qhaub cij nrog nqaij qaib muab tshuaj (ua nws tus kheej);
- curd souffle, ib lub kua.
Hauv qab no yog cov zaub mov qab zib uas muaj qab zib uas muaj tsawg kawg nkaus ntawm cov khob cij.
Sandwich qhia
Ua lub hauv paus rau cov qhaub cij, koj yuav tsum xaiv cov ncuav los ntawm cov hmoov txhuv nplej. Koj tuaj yeem noj nws koj tus kheej, sib txuas nrog rye thiab oatmeal, yog li ntawd lub ncuav ci ntau dua kev sib tw. Qhov txiaj ntsig zoo tshaj plaws yog cov hmoov txhuv nplej, uas muaj qib qis dua.
Cov qhaub cij rau cov ntshav qab zib tau npaj tau yam tsis siv butter, vim nws muaj cov ntsiab lus tseem ceeb, thiab GI yog nyob hauv ib nrab qeb thiab yog 51 chav nyob. Koj tuaj yeem hloov cov butter nrog lub taum pauv, uas nws GI yog 15 PIECES. Tofu muaj qhov nruab nrab tsis zoo, yog li nws mus zoo nrog ib qho khoom lag luam.
Hauv kev noj zaub mov txhua hnub, khoom mob ntshav qab zib ntawm cov tsiaj keeb kwm yog qhov tsis tuaj yeem. Yog li, los ntawm offal, piv txwv li, nqaij qaib lossis nqaij nyug siab, koj tuaj yeem npaj cov tshuaj txhuam, uas tom qab siv los ua khoom noj txom ncauj, ua khoom noj txom ncauj.
Sandwich muab tshuaj yog npaj los ntawm cov khoom xyaw hauv qab no:
- nqaij qaib mob siab - 200 grams;
- dos - 1 daim;
- carrots - 1 daim;
- zaub roj - 1 tablespoon;
- ntsev, kua txob rau hauv av dub - mus saj.
Boil nqaij qaib mob siab rau hauv cov dej qab ntsev kom txog thaum kev sib tw, kwv yees li 20 feeb. Finely chop lub dos thiab carrots thiab Fry nyob rau hauv zaub roj rau tsib feeb. Sib tov cov khoom xyaw thiab dhau los ntawm nqaij grinder lossis nqa cov ntshiab mus rau qhov sib xws nrog rab. Ntsev thiab kua txob rau saj.
Raws li tus kheej nyiam saj, nqaij qaib pub raug hloov pauv nrog nqaij nyug, txawm hais tias nws GI yog siab dua me ntsis, tab sis nws tseem nyob hauv ib qho kev xam pom.
Thawj daim ntawv qhia yog kev siv cheese thiab zaub ntsuab. Cov khoom xyaw hauv qab no yuav tsum:
- rye cij - 35 gram (ib hlais);
- tofu cheese - 100 grams;
- qij - 0.5 cloves;
- dill - ob peb ceg.
Dhau lub qej los ntawm ib cov xovxwm, txiav tsuav cov zaub ntsuab, sib tov nrog taum paj cheese. Lub ncuav ci tuaj yeem muab kib rau hauv Teflon-txheej yias, kis ntawm cheese. Ua lub qhaub cij dai kom zoo nkauj nrog sprigs ntawm dill.
Cov qhaub cij tuaj yeem npaj nrog zaub, tswb lub kua txob zoo. Rau qhov muab tshuaj txhuam koj yuav xav tau:
- ib nrab kua txob;
- 100 grams ntawm taum paj cheese;
- ib me nyuam diav txiv lws suav;
- zaub rau muab tais diav.
Cov kua txob qab zib txiav mus rau hauv nyias ib daim hlab, sib tov txhua yam khoom xyaw, kua txob mus saj.
Cov khoom noj muaj ntshav qab zib hauv lub cev yog tsim nyog thaum lub siab xav tias muaj kev tshaib plab heev, thiab nws yog ib qho tsim nyog yuav tsum tau coj mus rau hauv tus account cov khoom noj uas tau noj txog cov khoom noj uas tau noj kom thiaj li kho tau tom ntej.
Cov Lus Qhia Noj Qab Zib
Ntau tus neeg mob feem ntau xav paub seb qhov twg yog xav kom mob ntshav qab zib hauv hom ib thiab hom thib ob. Qhov tseeb, txhua yam zaub mov yuav tsum xaiv raws GI. Qee cov khoom lag luam tsis muaj qhov ntsuas tsis txhua, piv txwv li, rog. Tab sis qhov no tsis txhais tau tias txhua yam nws tau tso cai nyob hauv tus neeg mob noj mov.
Rog nyob hauv cov calories ntau thiab muaj cov roj cholesterol, uas yog qhov tsis txaus siab nyob rau hauv ntshav qab zib ntawm txhua yam. Lawv muaj qhov ua rau tsis zoo ntawm kev ua haujlwm ntawm lub plawv kev mob plawv, uas twb tau ris nra rau cov ntshav qab zib lawm.
Kev siv cov roj zaub yuav tsum raug txo kom tsawg. Nws yog qhov zoo dua tsis txhob muab kib rau cov khoom, tab sis txheej txheem lawv raws li nram no:
- rau ib nkawm niam txiv;
- rwj;
- hauv qhov cub;
- ntawm cov hniav nyiaj hniav kub;
- hauv microwave;
- simmer nyob rau hauv saucepan on dej;
- nyob rau hauv lub tshuab ua kom qeeb qeeb, tshwj tsis yog rau hom "kib".
Peb yuav tsum tsis txhob hnov qab txog tus nqi ntawm cov dej haus - tsawg kawg yog ob zaug ib hnub. Koj tuaj yeem xam koj tus kheej qhov kev xav tau raws li kev noj zaub mov uas tau noj calories, ib milliliter ntawm ib khob ntawm calories.
Ntxiv nrog rau cov khoom xaiv raug, nws yog ib qho tsim nyog yuav tsum ua raws li cov ntsiab cai ntawm khoom noj khoom haus, lub ntsiab yog:
- noj 5 txog 6 zaug hauv ib hnub;
- Tsis txhob tos qhov zoo nkaus li kev tshaib nqhis nqhis;
- Tsis txhob overeat;
- khoom noj muaj feem;
- tsis suav cov khoom kib, salted thiab cov kaus poom;
- txwv cov kua txiv hmab txiv ntoo;
- cov khoom noj txhua hnub - zaub, txiv hmab txiv ntoo thiab tsiaj.
Hauv qab no yog cov ntawv qhia zaub mov nrog cov piam thaj hauv siab uas ua tau raws li txhua qhov yuav tsum tau ua ntawm kev noj zaub mov noj.
Thawj pluas tshais yog 150 gram ntawm cov txiv hmab txiv ntoo qab (kua, txiv kab ntxwv, txiv pos nphuab) nrog cov kua mis nyeem tsis qab yog tsis muaj qab zib.
Thib ob noj tshais - lub qe hau, pob kws porridge rau ntawm dej, tshuaj yej dub nrog biscuits ntawm fructose.
Noj su - buckwheat kua zaub ntawm cov zaub ua zaub, stewed zaub qhwv nrog lub roj patty, ntsuab kas fes nrog qab zib.
Tav su txom ncauj - nplai qe, tshuaj yej ntsuab.
Thawj noj hmo yog ua zaub ntsuab sab zaub mov (stewed eggplant, lws suav, dos), 100 grams nqaij qaib mis hau.
Qhov noj hmo ob yog lub khob ntawm kefir, lub kua ntsuab.
Hauv cov yeeb yaj kiab hauv tsab xov xwm no, tus kws kho mob yuav tham txog cov khoom noj muaj ntshav qab zib thiab kho cov tshuaj insulin, raws li siv hom khob cij.
