Ntau tus tau hnov ib kab lus zoo sib xws rau cov khoom noj muaj txiaj ntsig ua kom yooj yim noj haus li 30 hnub. Nws lub ntsiab lus yog tias tom qab ua raws li qee qhov kev noj haus rau peb caug hnub, qee cov txheej txheem kev zom zaub mov pib hloov pauv hauv tib neeg lub cev, vim li ntawd cov ntshav qab zib hauv lub cev rov qab zoo li qub.
Muaj qee kis mob thaum cov neeg mob uas hloov mus rau kev noj zaubmov tam sim ntawd pib zoo zuj zus. Tab sis, kom cov nyhuv xav tau sai li sai tau, txhua txoj cai ntawm kev noj zaub mov no yuav tsum ua raws cai.
Cov cai no yog ua kom muaj kev coj ua yooj yim heev, uas yog:
- Noj cov khoom noj uas muaj cov calories tsawg kawg nkaus;
- Yuav kom muaj nyob rau hauv cov khoom noj cov khoom noj uas muaj ntau cov vitamins thiab minerals ntau li sai tau.
Nws yuav tsum tau yug los hauv lub siab tias nws zoo dua rau kev cais tawm ntawm cov zaub mov uas muaj cov zaub mov carbohydrates tau yooj yim. Nyob rau ib lub sijhawm, koj yuav tsum tau noj zaub mov kom tsawg, thiab cov koob tshuaj txhua hnub kom zoo dua yog muab faib ua tsib lossis rau ib pluas noj.
Raws li qhov kev noj haus zoo li no, cov kab noj ntawm lub cev yuav nkag mus ua cov tshuaj insulin ntau dua. Raws li qhov tshwm sim, nws yuav dhau los ua kom txo tau cov koob tshuaj uas tus neeg mob noj.
Ua raws li cov cai no kuj tau txais txiaj ntsig zoo hauv kev kho mob ntshav qab zib hom 1 thiab type 2.
Txoj kev kho yuav mus li cas?
Txoj kev kho nws tus kheej yog tias tus neeg mob yuav tsum tau ua raws nraim li cov lus qhia ntawm nws tus kws kho mob. Uas yog, kom lees txais cov khoom uas nws pom zoo thiab hauv kev txiav txim uas nws nruab.
Qhov zoo tshaj plaws rau cov ntshav qab zib yog cereal, uas tau ntsib kev kho cua sov ntawm qhov kub ntawm qhov tsis muaj siab tshaj li plaub caug degrees. Qhov no ua rau muaj qhov tseeb tias cov carbohydrates yog qhov ntev thiab nyuaj rau kev zom. Tsis tas li, kev tau txais ntawm cov zaub mov zoo li no yuav ua rau qhov tseeb tias cov piam thaj yuav txiav txim hauv cov ntshav ntau qeeb dua.
Zoo, ntawm chav kawm, thaum xaiv cov khoom lag luam rau koj cov zaub mov noj, koj yuav tsum coj mus rau hauv tus account qhov tseeb tias nrog hom 1 ntshav qab zib nws yog ib qho tseem ceeb uas yuav tsum coj mus rau hauv tus lej glycemic index ntawm cov khoom lag luam uas suav nrog hauv kev noj zaub mov.
Cov neeg mob ntshav qab zib hom 1 yuav tsum nco ntsoov tias lawv tau txais kev pabcuam zoo tshaj plaws nrog qhov ntsuas glycemic tsawg. Tsuas yog cov yam ntxwv no yog cov khoom lag luam sib txawv.
Cov qauv no ua rau qhov tseeb tias cov neeg mob uas tau noj zaub nyoos zam lawv cov kab mob zoo dua.
Tab sis kom lub cev tau txais cov khoom noj muaj txiaj ntsig zoo ntawm cov vitamins thiab minerals, koj yuav tsum to taub tas cov zaub mov twg yog cov zaub mov noj txhua hnub thiab ntau npaum li cas lawv yuav tsum tau noj.
Tsuas yog tus paub txog khoom noj khoom haus muaj peev xwm ua kom lub cev tsis zoo.
Yuav ua li cas txo cov calories thiab cov vitamins kom tsawg?
Yog lawm, txhua tus neeg mob uas muaj mob ntshav qab zib, txawm hais tias nws yog hom thib ob lossis thawj hom, yuav tsum nco ntsoov ntsuas cov kilocalories uas lawv haus rau ib hnub. Yog lawm, nws yog qhov zoo tshaj uas cov zaub mov muaj cov calories tsawg kawg.
Nws yog ib qho paub tseeb tias yog tias tus neeg mob noj zaub mov uas muaj calories ntau, ces cov piam thaj hauv nws cov ntshav yuav nce siab tam sim ntawd.
Hais lus tshwj xeeb txog cov zaub mov nyoos, nws ntxiv yog tias nyob rau hauv kev ua noj, yuav luag txhua yam muaj txiaj ntsig zoo vitamins thiab zaub mov thiab vitamins qhuav. Yog li, yog tias tus neeg mob nws tus kheej xav tau tag nrho cov khoom muaj txiaj ntsig los ntawm cov khoom noj, ces nws yuav tsum tau haus nws cov khoom nyoos.
Ntawm cov tais diav nrov tshaj plaws, zaub xam lav zaub yuav tsum sau tseg. Ntxiv mus, daim ntawv teev cov khoom xyaw tsis suav nrog tsuas yog dib lossis txiv lws suav, tab sis lwm cov zaub uas kuj xav tau rau ntshav qab zib hom 1. Nov yog:
- beets;
- carrots;
- zaub txhwb qaib;
- zaub xas lav;
- burdock hauv paus;
- dandelion;
- nettle;
- horsetail;
- alfalfa.
Nws yog qhov zoo dua rau noj cov zaub mov hauv qhov twg tsis muaj, tab sis ntau yam khoom xyaw. Nws yog nyob rau hauv rooj plaub no uas koj tuaj yeem tau txais cov naj npawb ntawm cov khoom muaj txiaj ntsig.
Yog lawm, cov tib neeg uas muaj mob ntshav qab zib hom 1 yuav tsum nkag siab tias yam zaub mov twg lawv noj yog nyob ntawm seb lawv yuav xav li cas nyob rau hauv ib hnub lossis ib txwm, txhua lub sijhawm.
Yog li, ua ntej koj ua raws li kev noj haus txhua yam, koj yuav tsum xub tham nrog koj tus kws kho mob.
Yuav ua li cas xaiv hom hnub ntawm hnub?
Yuav kom kho qhov kab mob no, koj yuav tsum ua raws li qee txoj cai. Nws yog ib qho tseem ceeb kom noj mov kom ncav sijhawm thiab noj zaub mov tsis yog thaum koj xav tau, tab sis muaj tseeb thaum lub sijhawm koj xav ua qhov no. Txhawm rau ua qhov no, koj yuav tsum xub tsim cov khoom noj khoom haus sij hawm.
Nws yog qhov zoo tshaj rau noj zaub mov li tsib mus rau rau zaus ib hnub. Nyob rau tib lub sijhawm, txhua feem yuav tsum yog loj me me. Nws yog qhov zoo dua rau kev pib tsoo cov khoom noj txhua hnub rau hauv tsib lossis rau koob, thiab nqus cov khoom noj raws li cov koob tshuaj no.
Yog lawm, cov neeg mob uas muaj mob ntshav qab zib hom 1 yuav tsum nco ntsoov tias lawv cov sijhawm noj mov yog nyob ntawm seb lawv yuav txhaj tshuaj insulin ntau npaum li cas, thiab, ntawm hom tshuaj nws tus kheej.
Raws li rau kev xaiv cov tais diav, nws yog qhov zoo dua rau kev tso siab cov teeb meem no rau tus kws paub txog khoom noj khoom haus-endocrinologist. Los yog, laij cov khoom noj txhua hnub raws li cov lus qhia hauv calorie ntawm cov zaub mov thiab lawv cov glycemic index.
Niaj hnub no, muaj ntau lub tswv yim hais txog cov khoom noj ua kom huv li cas thiab ntshav qab zib yog dab tsi. Thiab ntau ntawm lawv lees paub qhov tseeb tias kev noj haus zoo li no muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib.
Tsis txhob hnov qab txog kev qoj ib ce. Lawv kuj tseem ceeb heev rau cov neeg mob uas tau mob los ntawm qhov mob no. Thiab nws yog qhov zoo tshaj plaws tias tag nrho cov kev tawm dag zog no muab lub zog rau lub cev, thiab tsis coj nws. Piv txwv, qoj ib ce kho, taug kev, ua luam dej yog nrov heev. Zoo yoga rau cov neeg mob ntshav qab zib thiab kev nyab xeeb.
Koj yuav tsum nco ntsoov nco ntsoov tias qee qhov kev hnyav dhau ntawm lub cev yuav ua rau lub cev tsis zoo rau lub neej, yog tias koj tsis ua raws li cov kev cai tau tsim. Nws zoo dua qhia koj tus kws qhia ua ntej tias muaj teeb meem nrog qab zib. Txwv tsis pub, yog tias tus neeg mob dhau los ua qhov tsis zoo, ces lwm tus yuav tsis nkag siab sai sai yuav pab tau li cas.
Yog koj ua raws li tag nrho cov lus qhia, koj puas yuav ib txwm zoo li qub? txog uas daim vis dis aus hauv tsab xov xwm no yuav qhia.
