Hauv qhov muaj ntshav qab zib mellitus ntawm hom thawj thiab thib ob, tus neeg mob yuav tsum ua raws li ntau txoj cai hauv nws lub neej. Ib qho tseem ceeb tshaj plaws yog kev xaiv khoom noj zoo.
Kev noj zaub mov noj rau ntshav qab zib hom 2 ua cov kev kho mob tseem ceeb uas tswj hwm kev noj haus ntawm carbohydrates. Nrog rau hom kab mob ntshav qab zib insulin-tiv thaiv kab mob ntshav qab zib, qhov kev noj haus no yuav tiv thaiv kev nce insulin ntau ntxiv.
Tus mob ntshav qab zib xav paub seb koj yuav noj pes tsawg zaus ib hnub twg, yam twg thiab yuav noj cov twg ua zaub mov noj. Tag nrho cov no yuav raug piav qhia hauv qab no, nrog rau cov npe khoom noj thiab cov tais diav raug tso, nrog rau qhov ntsuas tseem ceeb xws li glycemic Performance index. Los ntawm qhov kev xam no, kwv yees cov zaub mov rau lub limtiam yuav muab tso ua ke, uas tuaj yeem siv los ua kev noj haus.
Glycemic Performance index
Lub glycemic index (GI) yog qhov taw qhia digital ntawm cov nyhuv ntawm cov zaub mov ntawm qhov khiav ntawm cov piam thaj mus rau hauv cov ntshav. Raws li cov ntaub ntawv xws li, ib daim ntawv teev cov khoom tau tso cai tau muab tso ua ke. Nws yog rau nws tias tus kws kho mob endocrinologist ua kom yuag yuag.
GI cuam tshuam los ntawm txoj kev ua zaub mov noj rau lub sijhawm ua noj. Koj kuj yuav tsum paub tias yog tias cov khoom tsim nyog raug coj mus rau lub xeev ntshiab, lawv GI yuav nce ntxiv. Ua kua txiv los ntawm cov txiv hmab txiv ntoo tso cai los ntawm kev noj haus yog contraindicated, txij li cov txheej txheem no ua tiav, fiber los ntawm cov txiv hmab txiv ntoo ploj, uas ua rau muaj kev cuam tshuam ntawm cov ntshav qabzib rau hauv cov ntshav.
Cov glycemic Performance index tau faib li cas, thiab uas suav hais tias siv tau:
- Txog li 50 units - qhov tseem ceeb ntawm kev noj haus txhua hnub;
- Txog li 70 units - qee lub sijhawm muaj nyob hauv cov zaub mov uas mob ntshav qab zib;
- Los ntawm 70 units thiab sab saud - hauv qab qhov kev txwv.
Qee cov khoom noj tsis muaj glycemic index txhua, tshwj xeeb tshaj yog cov zaub mov muaj roj xws li cov roj zaub, nqaij npuas, thiab lwm yam. Tab sis qhov no tsis txhais tau tias lawv tau txais kev tso cai hauv ntshav qab zib. Cov zaub mov zoo li no muaj cov roj cholesterol ntau, uas ua rau lub cev ntawm tus neeg mob lub cev tag nrho.
Txhawm rau kom tsis txhob nce GI qhov ntsuas, tag nrho cov khoom noj khoom noj tau tso cai rau noj nyob hauv daim ntawv no:
- Zaub tshiab thiab txiv hmab txiv ntoo;
- Tej tais diav;
- Soob Lwj;
- Ci;
- Ua noj hauv microwave;
- Stewed nyob rau sab lauj kaub tais diav thiab nqaij lauj kaub tais diav, siv yam tsawg kawg nkaus ntawm cov roj;
- Nyob rau hauv multicooker hom "stewing" thiab "ci".
Raws li cov ntsiab cai ntawm khoom noj khoom haus, ntshav qab zib ua ib qho kev kho rau kev noj haus rau nws tus kheej.
Pom Zoo Noj Tshuaj Kho Mob Cov Khoom
Raws li twb tau hais, txhua yam zaub mov raug xaiv raws li glycemic Performance index. Cov hauv paus ntsiab lus ntawm kev noj zaub mov noj ntshav qab zib suav nrog tus neeg mob txoj kev noj haus, uas yog ntxiv nrog cov vitamins thiab minerals.
Rau qhov no, zaub, txiv hmab txiv ntoo, thiab cov khoom lag luam tsiaj yuav tsum muaj nyob hauv cov khoom noj txhua hnub. Tsis txhob hnov qab txog kev nqus dej, qhov dej haus txhua hnub ntawm tsawg kawg yog ob litres. Feem ntau, koj tuaj yeem suav cov kua dej raws li calories, 1 ml ntawm kua hauv ib calories.
Cov zaub yuav tsum yog cov zaub mov noj ntau tshaj plaws, rau cov neeg mob ntshav qab zib nrog lub glycemic index qis, cov zaub no tau tso cai:
- Txiv lws suav
- Txaij
- Tsos;
- Qij
- Zaub paj zaub
- Cov zaub qhwv dawb;
- Lentils
- Zuaj ziab ntsuab thiab ntsuab peas;
- Nceb;
- Taum
- Cov kua txob ntsuab thiab liab;
- Cov kua txob qab zib;
- Radish;
- Turnip;
- Leek.
Tsis tas li ntawd, koj tuaj yeem ua zaub nyoos nrog ntxiv ntawm parsley, spinach thiab dill. Complex sab zaub mov kuj tau npaj los ntawm zaub.
Cov txiv hmab txiv ntoo muaj ntau nyob rau hauv cov vitamins thiab lawv qhov muaj nyob hauv kev noj haus yog qhov yuav tsum tau ua, tab sis tsis txhob hnov qab tias lawv cov kev nkag mus yuav tsum nyob hauv thawj ib nrab ntawm ib hnub. Yog li, ntawm cov txiv hmab txiv ntoo hauv qab no raug tso cai, muaj glycemic Performance index txog li 50 PIECES:
- Gooseberry;
- Plum;
- Cherry plum;
- Txiv duaj;
- Tsawb
- Cwjmem
- Persimmon;
- Rais dej npau;
- Tub Pos Lis
- Tsiaj qus txiv pos nphuab;
- Txhua cov txiv hmab txiv ntoo hauv qab zib - txiv qaub, txiv kab ntxwv, tangerines;
- Pomegranate;
- Npauj npaim tuaj
- Lub Cim Xim Dub;
- Liab currant;
- Apricots
Qhov kev xaiv ntawm cereals yuav tsum tau ua tiag tiag, txij li ntau ntawm lawv muaj qhov siab glycemic index. Piv txwv, oatmeal raug txwv, vim tias lawv GI yog 75 ntu, tab sis oatmeal, hauv av rau lub xeev cov hmoov, yog tso cai tag nrho los ua cov porridge.
Tag nrho cov cereals tau siav rau ntawm dej thiab yam tsis ntxiv butter. Cov hauv qab no raug tso cai:
- Xim av (xim av) mov;
- Pob tawb;
- Perlovka;
- Barley groats;
- Mov nplej (yog pob kws, tsis yog hom);
- Pob kws nplej.
Nyiam dawb mov dawb hauv qab qhov txwv nruj tshaj plaws, vim tias nws GI yog 75 pawg. Qhov kev xaiv zoo yog mov nplej, uas muaj GI ntawm 50 ntsuas, nws siv sijhawm ntev los ua noj, tab sis nws tsis qis dua nyob rau hauv kev saj.
Semolina thiab nplej porridge kuj tsis zoo rau lub rooj noj mov uas muaj ntshav qab zib, vim tias lawv cov ntawv glycemic hloov pauv hauv nruab nrab thiab siab qhov tseem ceeb.
Cov zaub mov uas muaj cov calcium ntau nyob hauv yuav tsum muaj nyob hauv kev qhia kev noj haus, qhov no suav nrog cov khoom noj siv mis thiab qaub-mis. Yeej, tag nrho lawv txhua tus muaj glycemic index qis, tshwj tsis yog cov rog thiab cov roj ntsha - cov kua qaub, txiv hmab txiv ntoo yogurt, curd masses.
Los ntawm cov mis nyuj thiab cov khoom noj muaj mis uas tso cai:
- Tsawg rog yogurt;
- Kefir;
- Ryazhenka;
- Tsev cheese;
- Cream nce txog 10% rog;
- Cov mis nyuj tag nrho;
- Skim mis nyuj;
- Soy mis;
- Tofu Cheese.
Nqaij thiab ntses cov khoom lag luam rau ntshav qab zib hom 2 yog qhov tseem ceeb ntawm kev zom cov protein, thiab yog qhov tseem ceeb tsis tau ntawm rooj noj mov. Hauv qab no yog tso cai los ntawm nqaij thiab ntses, tsuas yog muaj roj thiab tawv nqaij yuav tsum muab tshem tawm los ntawm cov khoom zoo li no.
Siv tau yog:
- Qaib
- Qaib keej
- Nqaij nyuj;
- Luav nqaij;
- Nqaij nyuj nplooj siab;
- Nqaij qaib siab
- Pike
- Pollock;
- Xauj.
Kev siv qe txhua hnub, tsis pub ntau tshaj ib hnub.
Cov cai tswj kev noj haus kho mob
Xaiv cov khoom zoo thiab ua noj ua haus rau lawv tsuas yog pib ntawm kev kho kev noj haus. Nws cuam tshuam ob peb ntau txoj cai rau kev noj.
Nws yuav tsum tau muab sau tseg tam sim ntawd tias cov khoom noj khoom haus ntawm cov ntshav qab zib yuav tsum yog fractional, feem yog me me. Qhov ntau yam khoom noj ntawm 5 mus rau 6 zaug hauv ib hnub, dua li ntawm cov sijhawm sib tham. Noj mov kawg yuav tsum yog tsawg kawg yog ob mus rau peb teev ua ntej mus pw.
Txiv mab txiv ntoo thiab khoom qab zib tshwj xeeb tshaj plaws yuav tsum tau noj rau pluas tshais thawj lossis thib ob. Tag nrho cov no tau piav qhia los ntawm qhov tseeb tias cov piam thaj nkag mus rau hauv cov ntshav tau yooj yim dua yooj yim thaum tus neeg mob nyob hauv kev txav.
Nrog rau kev noj zaub mov noj, koj tuaj yeem noj cov khoom qab zib, hloov qab zib nrog stevia lossis qab zib:
- Jelly;
- Marmalade;
- Kev Sib Tw;
- Khaub noom
- Ncuav Ncuav
- Panna cotta;
- Pancakes
- Charlotte
- Curd souffle.
Khoom noj rau ntshav qab zib hom 2 yuav tsum muaj cov tshuaj fiber ntau ntxiv. Piv txwv li, ib qho ntawm porridge ua nrog oatmeal yuav txaus siab rau ib nrab ntawm cov nyiaj pub rau ib hnub.
Feem ntau, muaj ntau cov cai kev noj haus rau cov ntshav qab zib, cov tseem ceeb tseem ceeb tau qhia ntawm no:
- Kev ntau ntau ntawm cov zaub mov noj - 5 - 6 zaug ib hnub;
- Noj ntawm qhov tsis tu ncua;
- Zam kev tshaib kev nqhis thiab kev noj ntau dhau;
- Kev noj haus tsawg;
- Txiav npluav rau cov rog rog;
- Ua cov kua zaub rau cov nqaij kua nqaij thib ob, lossis ntawm cov zaub;
- Khoom noj khoom haus sib npaug;
- Noj hmo tsawg kawg ob teev ua ntej yuav mus pw;
- Cov pluas mov kawg yuav tsum yog "lub teeb" (piv txwv li, iav ntawm kefir);
- Noj cov txiv hmab txiv ntoo thiab khoom qab zib noj thaum sawv ntxov;
- Haus tsawg kawg yog ob lub khob ntawm cov dej nyob rau ib hnub;
- Cov khoom siv los xaiv nrog cov glycemic tsawg xwb, uas yog, nce mus txog 50 units;
- Ua noj porridge yam tsis tau ntxiv butter thiab tsuas yog hauv dej;
- Nws yog txwv tsis pub haus cov dej porridge nrog cov khoom noj siv mis thiab qaub-mis.
Saib cov ntsiab lus ntawm khoom noj khoom haus, thiab xaiv cov khoom noj nrog zaub mov glycemic tsawg, tus neeg mob yuav ua nws tus kheej los ntawm kev noj haus zoo.
Ntawv qhia zaub mov noj txhua lub lim tiam
Muaj xam cov kev cai tseem ceeb ntawm kev noj zaub mov noj, koj tuaj yeem txuas mus rau kev tsim cov ntawv qhia zaub mov.
Cov ntawv qhia zaub mov uas xav kom zoo no yog rau cov ntsiab lus, thiab cov muaj ntshav qab zib tuaj yeem hloov cov tais diav nws tus kheej, raws li nws qhov kev nyiam saj.
Tus naj npawb ntawm cov pluas noj kuj tseem tuaj yeem txo ua tsib.
Ntxiv rau cov zaub mov nthuav tawm, hauv qab no peb yuav txiav txim siab tsis yog noj qab haus huv xwb, tab sis kuj tseem muaj cov zaub mov qab qab uas tuaj yeem sib tw txawm tias noj nrog cov neeg muaj mob.
Hnub Monday:
- Pluas tshais - cov txiv hmab txiv ntoo nyias ua ke nrog kua mis nyeem tsis qab qab;
- Thib ob noj tshais - steamed omelet, ntsuab tshuaj yej nrog fructose ncuav qab zib;
- Noj su - kua zaub ntawm cov zaub kua zaub, buckwheat porridge nrog daim siab ntses, kas fes ntsuab nrog qab zib;
- Khoom txom ncauj - jelly, ob slices ntawm rye cij;
- Noj hmo - ib qho zaub ntsuab sab zaub mov, nqaij me, tshuaj yej;
- Qhov thib ob noj hmo - tsis muaj rog-cheese tsev nrog rau tej daim txiv hmab txiv ntoo (ziab apricots, prunes), tshuaj yej dub.
Tuesday:
- Noj Tshais - curd soufflé, dub tshuaj yej;
- Noj tshais thib ob - oatmeal nrog cov txiv hmab txiv ntoo qhuav, tshuaj yej ntsuab;
- Noj su - buckwheat kua zaub thiab nqaij qaib stewed nrog zaub (txaij, lws suav, dos), kua txiv lws suav 150 ml;
- Khoom txom ncauj - tshuaj yej nrog ob lub ncuav ntawm rye cij, taum paj;
- Noj hmo - meatballs hauv soob soob, zaub xam lav;
- Qhov noj hmo thib ob yog khob iav ntawm kefir, ib lub txiv av.
Hnub Wednesday:
- Pluas tshais - cov txiv hmab txiv ntoo nyias ua ke nrog kefir;
- Thib ob noj tshais - steamed omelet, kua txiv lws suav 150 ml, ib vais ntawm cov mov ci;
- Noj su - kua zaub ntsuab kua zaub, barley porridge, nqaij nyuj cutlet, ntsuab kas fes nrog qab zib;
- Khoom txom ncauj - ntshav qab zib jelly;
- Noj hmo - zaub xam lav, buckwheat, nqaij qaib txig, tshuaj yej;
- Qhov noj hmo ob yog lub khob ryazhenka.
Hnub Thursday:
- Thawj pluas tshais - tshuaj yej dub nrog kua charlotte;
- Thib ob noj tshais - cov txiv hmab txiv ntoo nyias, cov qab rog uas muaj roj tsawg;
- Noj su - kua zaub ntawm cov zaub kua zaub, mov xim av nrog nqaij qaib siab, tshuaj yej ntsuab;
- Khoom txom ncauj - zaub xam lav, hau qe;
- Noj hmo - eggplant stuffed nrog minced nqaij qaib, ntsuab kas fes nrog qab zib;
- Qhov noj hmo thib ob yog khob iav ntawm cov kua mis nyeem tsis qab.
Hnub Friday:
- Thawj tshais yog zaub mov qab nrog txiv hmab txiv ntoo qhuav;
- Noj su - tshuaj yej nrog taub dag pancakes;
- Noj su - buckwheat kua zaub, tub nkeeg zaub qhwv hauv soob, kas fes ntsuab nrog qab zib;
- Khoom txom ncauj - txiv hmab txiv ntoo nyias, tshuaj yej;
- Noj hmo - stewed ua zaub sab zaub (txaij, lws suav, dos, qij, asparagus), hau pike, tshuaj yej;
- Qhov thib ob noj hmo yog taum paj cheese, tshuaj yej.
Hnub Saturday:
- Noj tshais - tshuaj yej nrog pancakes thiab zib ntab;
- Thib ob tshais - steamed omelet, ntsuab tshuaj yej;
- Noj su - zaub kua zaub, barley porridge nrog nqaij qaib patties, kas fes nrog qab zib;
- Khoom txom ncauj - cov txiv hmab txiv ntoo nyias ua ke nrog kua mis nyeem tsis qab qab;
- Noj hmo - pollock ci rau ntawm cov zaub hauv ncoo, tshuaj yej;
- Qhov noj hmo ob yog tsev me cheese.
Hnub Sunday:
- Thawj pluas tshais - tshuaj yej nrog cov khoom qab zib pear pear;
- Thib ob noj tshais - cov txiv hmab txiv ntoo nyias ua ke nrog kefir;
- Noj su - hlaws barley kua zaub nrog zaub kua zaub, buckwheat nrog nqaij hau luav, kas fes ntsuab nrog qab zib;
- Khoom txom ncauj - jelly, ib daim ntawm cov mov ci;
- Noj hmo - pea puree nrog daim siab ntses, tshuaj yej dub.
- Qhov noj hmo thib ob yog tsev cheese, tshuaj yej ntsuab.
Xws li daim ntawv qhia zaub mov noj txhua lub limtiam yuav yog txoj kev kho kev noj haus zoo tshaj plaws rau tus neeg mob ntshav qab zib, ob hom thiab hom thib ob.
Cov khoom noj qab zib rau cov khoom noj kho mob
Txog cov ntshav qab zib, muaj cov khoom qab zib uas tsis muaj qab zib, uas nyob hauv kev saj tsis txawv ntawm cov khoom qab zib ntawm tus neeg noj qab haus huv. Nws tsuas yog tsim nyog los hloov qab zib nrog stevia lossis cov qab zib, thiab cov hmoov nplej nrog rye lossis oatmeal. Koj tuaj yeem noj cov tom kawg koj tus kheej los ntawm kev sib tsoo oatmeal nyob rau hauv rab los yog kas fes grinder rau lub xeev cov hmoov.
Tsis tas li ntawd, yog tias daim ntawv qhia muaj ntau lub qe, tom qab ntawd koj yuav tsum hloov me ntsis - siv ib lub qe, thiab seem noj tsuas yog muaj protein. Cov khoom qab zib rau cov ntshav qab zib muaj xws li soufflé, marmalade thiab txhua yam ncuav pastries. Hauv qab no yog qee cov zaub mov zoo rau cov neeg mob ntshav qab zib.
Rau txiv marmalade koj xav tau cov khoom xyaw hauv qab no:
- Apples - 400 grams;
- Txiv moj coos - 400 grams;
- Cherry plum - 200 Gram;
- Instant gelatin - 25 grams;
- Cov khoom qab zib kom saj (yog tias cov txiv hmab txiv ntoo yog qab zib, tom qab ntawd koj siv tsis tau nws).
Txheem nrawm nrawm nrawm nrog gelatin nrog ib qho me me ntawm cov dej ntawm chav tsev sov thiab tawm mus rau o. Nyob rau lub sijhawm no, tev cov txiv hmab txiv ntoo los ntawm tev thiab tub ntxhais, tshem cov noob los ntawm cherry plum. Txiav cov txiv hmab txiv ntoo rau hauv daim me me thiab ntxiv dej kom nws tsuas yog npog yav tom ntej mashed qos yaj ywm. Muab tso rau qhov hluav taws kub qeeb thiab simmer kom txog thaum ua tiav, tom qab ntawd tshem tawm los ntawm tshav kub thiab zom nrog rab, los yog zom los ntawm sab cib.
Ncuav gelatin rau hauv qhov sib tov thiab ntxiv cov qab zib. Tso rau ntawm hluav taws thiab do tsis tu ncua kom txog thaum tag nrho cov gelatin tau yaj. Tom qab ntawd tshem tawm los ntawm tshav kub thiab kis cov txiv hmab txiv ntoo puree rau hauv cov tins me. Yog tias koj siv daim ntawv loj, tom qab ntawd nws yuav tsum tau them nrog cov xaim zaj duab xis.
Koj tseem tuaj yeem ua noj rau cov mob ntshav qab zib thiab charlotte yam tsis muaj qab zib. Daim ntawv qhia no suav nrog txiv apples, tab sis raws li tus kheej saj nyiam, lawv tuaj yeem hloov nrog plums lossis pears. Thiab yog li, los npaj cov kua ntoo charlotte koj yuav xav tau:
- Ib lub qe thiab ob lub taub;
- 500 grams ntawm cov txiv qab zib qab zib;
- Stevia lossis qab zib rau saj;
- Rye lossis oat hmoov nplej - 250 grams;
- Ci hmoov - 0.5 me nyuam diav;
- Cinnamon ntawm lub ntsis riam.
Rye hmoov yuav xav tau me ntsis ntau dua li qhia hauv daim ntawv qhia, nws txhua tus nyob ntawm lub sib xws ntawm mov paj, nws yuav tsum yog creamy.
Yuav pib nrog, lub qe tau ua ke nrog cov protein thiab qab zib thiab yeej kom txog thaum ua npuas dej ua ke; nws yog qhov zoo dua los siv tus tov los yog rab. Sift hmoov nplej rau hauv cov qe tov, ntxiv ci hmoov, cinnamon thiab ntsev. Sib tov txhua yam kom txog thaum muaj homogeneous loj tau.
Tev lub txiv apples thiab tev, txiav mus rau hauv me me thiab muab sib xyaw ua ke nrog mov paj. Ua rau hauv daim foos ntawm multicooker nrog zaub roj thiab zuaj nrog rye hmoov, yog li nws nqus cov rog ntau. Hauv qab, muab ib lub txiv apple, txiav ua tej daim nyias nyias, thiab ib qho tseem ncuav txhua lub khob noom cookie. Teeb hom "ci" rau ib teev.
Tom qab ua noj, qhib lub hau thiab cia cov charlotte sawv ntsug li tsib feeb, thiab tsuas yog tom qab ntawd tawm ntawm cov pwm.
Cov lus pom zoo ntxiv
Ntxiv rau cov khoom noj tshwj xeeb uas yuav tsum tau ua raws lub neej, txoj kev ua neej ntawm tus mob ntshav qab zib hom 2 yog qhov tseem ceeb. Yog li, koj yuav tsum ua kev kho mob lub cev txhua hnub, koj tuaj yeem xaiv:
- Qhias;
- Taug kev
- Yoga
- Ua luam dej
Txhua yam no yuav tsum tau txuas nrog txoj kev cai nyob rau niaj hnub; kev pw tsaug zog hmo ntuj yog tsawg kawg yog yim teev.
Raws li tag nrho cov cai no, tus neeg mob ntshav qab zib uas muaj mob yuav tsis txhawj txog kev nce ntshav qab zib, tsis suav nrog lub sijhawm ntawm tus kabmob nrog tus kabmob thib peb.
Hauv kev yees duab hauv tsab xov xwm no, lub ntsiab lus hais txog qhov yuav tsum tau noj tshuaj kho mob ntshav qab zib txuas ntxiv mus.
