Txawm hais tias tus neeg mob puas muaj ntshav qab zib hom mob ntshav qab zib lossis tsis tau, nws yuav tsum ua raws li qee txoj cai thoob plaws nws lub neej, qhov tseem ceeb tshaj plaws yog kev noj zaub mov zoo.
Kev noj haus rau ntshav qab zib feem ntau yog ua raws cov kev xaiv ntawm cov zaub mov uas muaj glycemic index tsawg. Tsis tas li ntawd, muaj cov lus qhia pom zoo rau pluas noj heev, cov naj npawb ntawm cov kev ua haujlwm thiab cov zaus uas lawv tau txais.
Txhawm rau xaiv cov khoom noj kom zoo rau cov ntshav qab zib kom tsis txhob muaj insulin, koj yuav tsum paub GI cov khoom lag luam thiab cov cai tswj kev ua. Yog li, hauv qab no yog cov lus qhia txog lub tswvyim ntawm glycemic index, cov khoom noj uas tau tso cai, cov lus pom zoo rau noj, thiab cov zaub mov noj txhua hnub rau tus mob ntshav qab zib.
Glycemic Performance index
Ib qho khoom twg nws muaj nws tus kheej glycemic index. Nov yog cov txiaj ntsig digital ntawm cov khoom, uas qhia txog nws cov txiaj ntsig ntawm kev hloov ntawm cov piam thaj mus rau hauv cov ntshav. Qhov qis dua qhov qhab nia, kev nyab xeeb ntawm cov khoom noj.
INSD (mob ntshav qab zib-insulin-tiv thaiv ntshav qab zib) xav kom tus neeg mob ua raws li cov zaub mov noj qis, kom tsis txhob ua rau cov tshuaj insulin ntxiv.
Nrog rau cov ntshav qab zib uas tsis yog insulin-hom mob ntshav qab zib (hom 2 mob ntshav qab zib), cov cai ntawm khoom noj khoom haus thiab xaiv cov khoom lag luam zoo ib yam li ntshav qab zib hom 1.
Hauv qab no yog glycemic Performance index:
- Cov khoom lag luam nrog qhov ntsuas nrog txog 50 PIECES - pub rau hauv ib qho ntau;
- Cov khoom lag luam nrog qhov ntsuas nrog txog 70 PIECES - qee zaum tuaj yeem suav nrog kev noj haus;
- Cov khoom lag luam nrog qhov ntsuas ntawm 70 units thiab sab saud yog txwv.
Ntxiv rau qhov no, txhua yam zaub mov yuav tsum yauv mus rau ib qho kev kho cua sov, uas suav nrog:
- Rwj;
- Rau ib nkawm niam txiv;
- Hauv microwave;
- Hauv hom multicook "quenching";
- Nyob rau grill;
- Stew nrog me me ntawm cov roj zaub.
Qee cov khoom lag luam uas muaj qes glycemic tsawg tuaj yeem nce lawv tus nqi nce ntxiv nyob ntawm kev kho cua sov.
Kev cai noj haus
Kev noj haus rau cov tshuaj muaj ntshav qab zib insulin-rau cov ntshav qab zib yuav tsum suav nrog kev noj haus kom tsawg. Txhua feem yog me me, qhov ntau zaus noj mov yog 5-6 zaug hauv ib hnub. Nws raug nquahu kom npaj koj pluas noj ntawm cov sijhawm sib nrug.
Noj hmo ob yuav tsum muaj sijhawm ob teev ua ntej yuav mus pw. Noj tshais uas muaj ntshav qab zib yuav tsum muaj txiv hmab txiv ntoo, lawv yuav tsum noj thaum yav tsaus ntuj. Tag nrho cov no yog vim muaj qhov tseeb tias ua ke nrog cov txiv hmab txiv ntoo, cov piam thaj nkag rau hauv cov ntshav thiab yuav tsum tau tawg, uas tau ua kom yooj yim los ntawm kev siv lub cev, uas feem ntau tshwm sim hauv thawj ib nrab ntawm ib hnub.
Kev noj haus rau ntshav qab zib yuav tsum muaj cov khoom noj uas muaj cov tshuaj fiber ntau. Piv txwv li, ib qho ntawm cov oatmeal yuav txaus siab rau ib nrab ntawm cov fiber ntau hnub txoj cai rau lub cev. Tsuas yog cov khaub noom nplej yuav tsum tau siav rau hauv dej thiab tsis ntxiv butter.
Kev noj haus rau cov mob ntshav qab zib insulin-kev txheeb xyuas cov ntsiab lus tseem ceeb no:
- Qhov ntau yam khoom noj ntawm 5 mus rau 6 zaug hauv ib hnub;
- Khoom noj muaj feem, hauv feem me me;
- Noj ntawm qhov tsis tu ncua;
- Tag nrho cov khoom xaiv nrog tus lej qis glycemic;
- Txiv hmab txiv ntoo yuav tsum muaj nyob hauv daim ntawv qhia noj tshais;
- Ua noj porridges ntawm dej yam tsis ntxiv butter thiab tsis haus nrog kua mis;
- Noj mov kawg tsawg kawg ob teev ua ntej yuav mus pw;
- Cov kua txiv hmab txiv ntoo yog txwv tsis pub nruj, tab sis kua txiv lws suav tso cai nyob rau hauv ib qho nyiaj ntawm 150 - 200 ml ib hnub;
- Haus tsawg kawg yog ob lub khob ntawm cov dej nyob rau ib hnub;
- Cov zaub mov noj txhua hnub yuav tsum muaj txiv hmab txiv ntoo, zaub, zaub mov, nqaij thiab khoom noj siv mis.
- Zam kev yaum thiab yoo mov.
Tag nrho cov kev cai no coj los ua lub hauv paus rau kev noj zaub mov muaj ntshav qab zib.
Cov Khoom Uas Tso Cai
Raws li tau hais ua ntej, tag nrho cov zaub mov yuav tsum muaj glycemic index tsawg, txog li 50 units. Rau qhov no, cov npe zaub, txiv hmab txiv ntoo, nqaij, nqaij thiab mis nyuj uas tau tso cai rau siv nyob rau txhua hnub yog qhia hauv qab no.
Nws yog tsim nyog xav tias cov npe no tseem zoo rau hauv rooj plaub thaum tsis mob ntshav qab zib tsis muaj tshuaj tua kab mob ntshav qab zib mellitus, uas yog, nrog hom thawj thiab thib ob.
Yog tias hom ntshav qab zib hom 2 tsis ua raws li txoj cai tswj kev noj zaub mov noj thiab cov txheej txheem niaj hnub, tom qab ntawv nws tus mob tuaj yeem tsim hom tshuaj insulin nyob hauv ib lub sijhawm luv luv.
Los ntawm cov txiv hmab txiv ntoo nws tau tso cai:
- Npauj npaim tuaj
- Currants dub thiab liab;
- Tsawb
- Cwjmem
- Gooseberry;
- Tub Pos Lis
- Citrus txiv hmab txiv ntoo (txiv qaub, tangerines, txiv kab ntxwv);
- Plums;
- Rais dej npau;
- Tsiaj qus txiv pos nphuab;
- Apricots
- Nectarine;
- Txiv duaj;
- Pauj kev chim.
Tab sis koj yuav tsum paub tias txhua lub txiv kua txiv, txawm hais tias lawv tau tsim los ntawm cov txiv ntoo uas tau tso cai, tseem nyob hauv qab txoj kev txwv nruj tshaj plaws. Tag nrho cov no yog vim muaj qhov tseeb tias lawv tsis muaj fiber ntau, uas txhais tau tias cov piam thaj yuav nkag mus rau cov ntshav hauv qhov ntau.
Los ntawm cov zaub koj tuaj yeem noj:
- Zaub paj zaub
- Tsos;
- Qij
- Txiv lws suav
- Cov zaub qhwv dawb;
- Lentils
- Qhuav ntsuab peas thiab crushed daj;
- Nceb;
- Txaij
- Radish;
- Turnip;
- Cov kua txob ntsuab, liab thiab qab zib;
- Asparagus
- Taum
Cov txiv nyuj tshiab tseem raug tso cai, qhov glycemic Performance index ntawm qhov uas yog 35 units, tab sis thaum rhaub, nws daim duab nce mus txog 85 units.
Kev noj haus uas muaj hom insulin-ywj siab, zoo li nrog thawj hom ntshav qab zib, yuav tsum muaj cov khoom noj zaub mov ntau yam hauv cov khoom noj txhua hnub. Macaroni yog contraindicated, tshwj tsis yog, koj tuaj yeem noj cov nplej zom, tab sis tsuas yog los ntawm durum nplej. Nov yog qhov kev zam tshwj tsis yog txoj cai.
Cov nplej uas muaj glycemic tsis muaj qis yog tso cai:
- Pob tawb;
- Perlovka;
- Mov nplej, (yog hais tias yog xua, tsis yog mooj);
- Barley porridge.
Tsis tas li, qhov nruab nrab glycemic index ntawm 55 PIECES muaj cov nplej xim av, uas yuav tsum tau siav rau 40 - 45 feeb, tab sis dawb muaj qhov taw qhia ntawm 80 PIECES.
Khoom noj muaj ntshav qab zib nrog cov tsiaj cov khoom noj uas tuaj yeem ntub lub cev nrog lub zog rau ib hnub. Yog li, nqaij thiab nqaij ntses ua mov noj ua su.
Cov khoom ntawm cov tsiaj keeb kwm muaj GI txog li 50 qhov tseeb:
- Nqaij qaib (cov nqaij ntshiv tsis muaj tawv nqaij);
- Qaib ntxhw;
- Nqaij qaib siab;
- Luav nqaij;
- Cov qe (tsis pub ntau tshaj ib hnub);
- Nqaij nyuj nplooj siab;
- Cov nqaij tawv nqaij npau npau;
- Cov muaj rog ntses tsawg.
Qaub-mis cov khoom lag luam muaj nplua nuj nyob hauv cov vitamins thiab minerals, lawv tau ua ib qho noj hmo zoo thib ob. Koj tuaj yeem npaj cov khoom qab qab, xws li panakota lossis souffle.
Khoom noj siv mis thiab mis los:
- Tsev cheese;
- Kefir;
- Ryazhenka;
- Cream nrog roj cov ntsiab lus txog li 10% sib xyaws;
- Cov mis nyuj tag nrho;
- Skim mis nyuj;
- Soy mis;
- Tofu cheese;
- Cov kua mis uas tsis muaj qab zib.
Nrog rau cov khoom lag luam no hauv cov khoom noj ntawm cov ntshav qab zib, koj tuaj yeem tsim kev noj haus rau cov ntshav qab zib thiab tiv thaiv tus neeg mob los ntawm kev txhaj tshuaj ntxiv ntawm insulin.
Ntawv qhia zaub mov rau hnub ntawd
Ntxiv nrog rau cov khoom tau tso cai tau kawm, nws tsim nyog pom los ntawm cov zaub mov kwv yees ntawm tus neeg mob uas muaj ntshav qab zib ntawm txhua yam.
Thawj pluas tshais - cov txiv hmab txiv ntoo sib xyaw (blueberries, txiv apples, txiv pos nphuab) muaj nrog kua mis nyeem yog tsis muaj qab zib.
Thib ob noj tshais - hau qe, hlaws barley, dub tshuaj yej.
Noj su - zaub kua zaub rau ntawm ob lub cawv, ob lub ncuav ntawm stewed nqaij qaib siab nrog zaub, tshuaj yej.
Khoom txom ncauj - roj-dawb lub tsev cheese nrog txiv hmab txiv ntoo qhuav (prunes, qhuav apricots, raisins).
Noj hmo - meatballs hauv lws suav ntses (los ntawm mov nplej thiab tsuav nqaij qaib), tshuaj yej nrog biscuits ntawm fructose.
Qhov noj hmo thib ob - 200 ml ntawm kefir, ib qho kua.
Cov zaub mov zoo li no yuav tsis tsuas tswj cov ntshav qab zib kom zoo li qub, tab sis nws kuj tseem yuav txaus lub cev nrog txhua qhov txiaj ntsig zoo ntawm cov vitamins thiab cov zaub mov.
Nws yog tsim nyog sau cia hais tias ntsuab thiab dub teas raug tso cai hauv ntshav qab zib. Tab sis koj tsis tas yuav khav txog cov dej qab zib ntau yam, vim tias koj tsis tuaj yeem haus dej haus. Yog li ntawd, cov hauv qab no yog daim ntawv qhia rau cov khoom noj kom qab, thiab tib lub sijhawm noj qab haus huv tshuaj yej mandarin.
Txhawm rau npaj ib qho ntawm cov dej haus li no, koj yuav xav tau ib qho tangerine tev, uas yuav tsum tau muab zuaj ua tej daim me me thiab hliv 200 ml dej npau. Los ntawm txoj kev, tangerine peels rau ntshav qab zib kuj tseem siv rau lwm yam tshuaj. Cia sawv ntsug hauv qab lub hau rau tsawg kawg peb feeb. Cov tshuaj yej zoo li no ua rau lub zog tiv thaiv kev tiv thaiv lub cev, nrog rau ua kom lub zog ntawm cov leeg poob siab, uas muaj kev cuam tshuam rau kev tsis zoo hauv ntshav qab zib.
Hauv lub caij thaum tangerines tsis muaj nyob rau hauv txee, qhov no tsis tiv thaiv cov neeg mob ntshav qab zib los ntawm kev ua cov tshuaj yej tangerine. Qhuav cov tev ua ntej thiab zom nws nrog kas fes grinder lossis rab. Npaj cov txiv kab ntxwv hmoov hmoov ua ntej ua ntej yuav haus tshuaj yej.
Daim vis dis aus hauv tsab xov xwm no hais txog cov ntsiab cai khoom noj khoom haus rau txhua hom ntshav qab zib.
