Mob ntshav qab zib mellitus ntawm tej qib ua rau tus neeg mob thoob plaws nws lub neej ua raws li cov lus qhia ntawm tus kws kho mob endocrinologist, uas suav nrog kev noj haus kom zoo thiab tawm dag zog lub cev. Ua raws li cov cai no cuam tshuam ncaj qha koj cov piam thaj hauv ntshav. Yog tias koj tsis ua raws li kev noj qab haus huv, ces hom ntshav qab zib hom 2 yuav sai sai mus rau thawj zaug, thiab glycemia yuav pib thaum thawj.
Cov kws kho mob ntshav qab zib yuav tsum xaiv cov zaub mov muaj calorie tsawg, vim tias ntau tus neeg mob sai sai rau qhov hnyav nce, thiab cov roj (cholesterol) ntau dhau yuav ua rau tsis zoo rau lub plawv.
Cov khoom noj rau cov ntshav qab zib tau xaiv tshwj xeeb nrog tus lej glycemic thiab qee zaum nrog qhov nruab nrab. Nws kuj tseem ceeb thiab raug rau qhov kub khoom lag luam khoom noj - qhov no yuav ua kom cov ntawv tshaj tawm glycemic hauv qhov ntsuas tau zoo ib yam. Hauv qab no, cov lus nug zoo li no yuav raug txiav txim siab hauv cov ntawv teev npe - cov khoom uas tau tso cai, lawv cov glycemic index thiab cov tswvyim ntawm cov lus no, cov lus pom zoo rau kev kho cua sov ntawm cov zaub mov thiab cov cai rau kev noj mov tau muab rau.
Cov cai rau kev ua thiab noj mov
Pib ntshav qab zib, ntshav qab zib hauv lub xeev thiab tus kab mob nws tus kheej ntawm ib qib twg xav tau kev noj haus muaj peev xwm thiab meej pem. Koj yuav tsum noj tsib mus rau rau zaug nyob rau ib hnub, hauv qhov me me thiab tsis muaj ntau dhau.
Nws raug nquahu kom teem sijhawm tib lub sijhawm rau txhua pluas noj, qhov no yuav pab lub cev tsim cov tshuaj insulin nyob rau qee lub sijhawm thiab pluas noj tom ntej yuav tsis yog qhov kev tsis txaus siab rau nws.
Ntawm hom 2 thiab ntshav qab zib hom 1, koj yuav tsis tshaib plab, vim tias tom qab noj mov tag, cov ntshav qab zib cov ntshav yuav nce siab zuj zus. Ob liv dej yog qhov tsawg kawg ib hnub twg rau cov ntshav qab zib. Nyob rau hauv dav dav, nws yog qhov zoo dua rau xam tus nqi raws li kev noj zaub mov calories, ib qho calories yog ib milliliter dej.
Kev kho cua sov ntawm cov khoom yuav tsum tshwm sim tshwj xeeb rau cov hauv kev hauv qab no:
- boil rau ib ob peb;
- stew, nrog ntxiv ntawm ib qho me me ntawm tej zaub roj;
- hauv microwave;
- hauv chav ua noj qeeb qeeb hauv qhov "quenching" hom;
- boil nyob rau hauv me ntsis salted dej.
Tag nrho cov hau kev no yuav tsis nce glycemic qhov ntsuas ntawm cov zaub mov, tshwj tsis yog qee cov zaub. Piv txwv li, cov carrots nyob hauv daim ntawv nyoos muaj qhov ntsuas ntawm 35 units, thiab hauv cov khoom ua noj (85).
Nws yuav tsum nco ntsoov tias nrog hom 2 mob ntshav qab zib mellitus, zoo li 1, ib qho kua txiv twg uas txwv tsis pub haus, txawm tias lawv tau ua raws li cov txiv ntoo uas tau tso cai. Tab sis kua txiv lws suav, ntawm qhov tsis sib xws, muaj txiaj ntsig hauv cov nyiaj ntau txog 150 ml ib hnub.
Lwm txoj cai tseem ceeb - koj tsis tuaj yeem haus cov khoom noj mis nyuj thiab kua txiv mis ntawm porridge, thiab ntxiv butter rau lawv. Nws feem ntau tsis suav nrog cov neeg mob noj zaub mov zoo li cas, muaj cov ntsiab lus tseem ceeb thiab glycemic Performance index.
Noj mov kawg yuav tsum yog tsawg kawg yog ob mus rau peb teev ua ntej mus pw. Nws yog qhov zoo dua uas noj hmo kawg muaj cov protein, ntawm tsiaj keeb kwm - nqaij qaib thiab qaib cov txwv nqaij, qe, cov nqaij qaib muaj roj tsawg, kefir.
Yog hais tias tus neeg mob tsis ntev los no nrhiav tau hais txog nws txoj kev kuaj mob, tom qab ntawd nws tsim nyog pib lub khw muag khoom noj khoom haus - qhov no yuav qhia ntau cov khoom lag luam uas tuaj yeem tawm ntawm tus kheej, tsis hais txog glycemic ntsuas, nce ntshav qab zib.
Feem ntau, ntawm no yog cov npe ntawm cov cai noj haus zoo:
- 5 -6 zaub mov noj ib hnub rau feem me me;
- kev nqus kua dej tsawg kawg yog ob litres ib hnub;
- kev cais tawm ntawm cov khoom noj ntawm cov zaub mov uas muaj cov glycemic siab thiab muaj calorie ntau ntau;
- ua raws li cov cai ntawm kev kho cua sov;
- khoom noj muaj txiaj ntsig txhua hnub - txiv hmab txiv ntoo, zaub, zaub mov mis nyuj, khoom noj siv mis thiab nqaij;
- tom qab lub siab noj mov, taug kev hauv huab cua ntshiab pom zoo - qhov no yuav qeeb cov txheej txheem ntawm cov piam thaj mus rau hauv cov ntshav;
- kev cais tawm ntawm cawv.
Ua raws li tag nrho cov kev cai rau kev ua cov khoom thiab lawv cov kev xaiv, coj mus rau hauv tus lej glycemic Performance index, nrog rau kev kho lub cev.
Tus mob ntshav qab zib tuaj yeem ua tiav tswj tau cov ntshav qab zib hauv cov ntshav, qhov no yuav tsis ua rau nws rov mus ntsib kws kho mob ntawm endocrinologist ib zaug.
Pub Rau Cov Khoom Noj
Tam sim koj yuav tsum tau them sai sai rau lub sijhawm no xws li glycemic index (GI). Qhov no yog qhov taw qhia ntawm cov nyhuv ntawm lub cev ntawm cov piam thaj tom qab noj ib yam khoom. Nws yog ib qho tseem ceeb uas cov ntshav qab zib tau xaiv tsuas yog cov zaub mov uas muaj qhov qes, tab sis kuj nruab nrab, tab sis nrog tsawg dua li qub.
Tab sis cov xov tooj siab yog txwv tsis pub ua.
Glycemic Performance index cov nqi:
- txog 50 PIECES - qis;
- txog li 70 units - nruab nrab;
- los ntawm 70 units thiab sab saud - siab.
Muaj cov zaub uas, tom qab npau npau, nce tus nqi rau qhov tsis tsim nyog. Qhov no siv rau cov qos yaj ywm thiab carrots, hauv daim foos lawv muaj GI ntawm 85 units. Tab sis tsis txhob tso cov carrots, uas muaj nplua nuj nyob hauv carotene, hauv daim ntawv nyoos ntawm GI 35 UNITS. nws yog qhov tseem ceeb tshaj plaws yog tias cov zaub no tau siav hauv daim, tom qab ntawd qhov ntsuas yuav qis ntau dua li ntawm cov qos yaj ywm mashed.
Yog tias koj tseem txiav txim siab ua zaub mov noj, ces tom qab ntawd lawv yuav tsum tau tsau rau hmo ntuj hauv dej txias - qhov no yuav cawm cov zaub ntawm cov hmoov txhuv nplej siab ntau, ua teeb meem rau tus neeg mob ntshav qab zib.
Porridge yog ib qho ntawm cov khoom noj tsis tseem ceeb hauv cov zaub mov. Lawv sai sai thiab rau lub sijhawm ntev ntev txwv tsis pub muaj kev tshaib kev nqhis, ua kom lub cev muaj fiber ntau, uas yog qhov tsim nyog rau kev ua haujlwm ntawm cov kab mob plawv, thiab muaj ntau nyob rau hauv ntau cov vitamins thiab minerals.
Buckwheat muaj cov hlau ntau thiab ntau cov vitamins. Nws cov glycemic Performance index yog 50 units, uas txhais tau hais tias nws tuaj yeem muaj nyob hauv cov khoom noj txhua hnub. Daim ntawv teev cov khoom noj uas tau tso cai muaj dav heev, ntawm no nws yog:
- pearl barley - 20 chav nyob;
- xim av (xim av) mov - 55 PIECES;
- oatmeal (namely cereal, tsis yog hom) - 50 PIECES;
- buckwheat tsuab - 50 units;
- barley porridge - 55 THAWJ.
Nws yog tsim nyog paub tias cov dej ntau tau siv rau hauv kev npaj, ntau dua qhov ntsuas ntawm cov zaub mov siav. Cov zaub mov raug txwv:
- semolina - 80ED;
- cov nplej dawb - 70 THAWJ;
- muesli - 85 chav nyob.
Cov txhuv dawb hloov pauv qhov tsis zoo, lawv zoo ib yam ntawm saj, tab sis ua tsaug rau kev ua tshwj xeeb ntawm cov txhuv xim av GI, nws siv tau rau hom 2 mob ntshav qab zib mellitus, txawm hais tias nws siv sijhawm ntev me ntsis ua noj - 40-45 feeb.
Cov khoom noj rau cov ntshav qab zib yuav tsum suav nrog cov tsiaj protein. Yeej, lawv qhov ntsuas yog qhov xoom lossis qhov hloov pauv hauv qhov ntsuas tau. Yog tias koj xaiv cov nqaij, ces qhov no yog nqaij qaib thiab qaib cov txwv. Lawv qhov ntsuas yog xoom. Nqaij nyuj kuj tseem muaj qhov ntsuas ntawm 0 PIECES, tab sis thaum ua zaub mov noj, nws nce rau hauv kev ntsuas tsim nyog ntawm 55 PIECES.
Koj tuaj yeem noj cov tais diav los ntawm offal - daim siab nqaij qaib thiab nqaij nyug siab. Hauv cov nqaij qaib, GI yog 35 units, thiab hauv nqaij nyug nws yog 50 units. Tej zaum siv ib lub qe hau ib hnub, lossis siv nws hauv kev npaj ntawm ntau cov khoom qab zib (khaub noom, ncuav qab zib los ntawm oatmeal).
Cov khoom noj siv mis thiab ua kua mis yuav tsum nyob hauv tus neeg mob txoj kev noj haus txhua hnub, ua kom lub cev muaj cov calcium thiab pab txhawb rau kev ua kom lub plab zom mov. Daim ntawv teev cov khoom lag luam:
- tsis muaj rog-rog kefir - 0 THAWJ;
- cov kua mis nyeem qaub ntuj uas muaj cov ntsiab lus rog ntawm tsis ntau tshaj 1.5% - 35 units;
- tsis muaj roj lub tsev cheese - 0 QAIB;
- skim mis - 27 units;
- kua mis nyuj - 30 daim qauv.
Tag nrho lwm cov khoom siv mis thiab qaub-mis nyob hauv txwv. Qee lub sij hawm lawv cov glycemic Performance index yog xoom (nyuaj thiab ua tiav cov cheeses), tab sis cov calories ntau tsis pub cov khoom noj ntawd suav nrog hauv tus neeg mob khoom noj khoom haus.
Cov zaub mov kom tsim nyog yuav tsum suav nrog kev noj cov txiv hmab txiv ntoo thiab zaub tsis tu ncua, lawv yog cov nplua nuj ntawm ntau yam kab kawm thiab vitamins. Ntawm no, txiv hmab txiv ntoo thiab zaub, zaub nyoos, jellies thiab txawm tias jelly tau npaj. Koj tuaj yeem ua khoom noj muaj txiaj ntsig, qab zib tsis muaj qab zib los ntawm txiv hmab txiv ntoo.
Ntawm cov txiv hmab txiv ntoo uas muaj txiaj ntsig zoo tshaj:
- txiv qaub - 20 units;
- dub currant - 15 PIECES;
- liab currant - 30 PIECES;
- txiv kab ntxwv - 30 units;
- txiv apples - 20 units;
- pears - 35 units;
- plum - 22 PHOO;
- pomegranate - 35 units;
- txiv pos nphuab - 30 units;
- blueberries - 43 units.
Nws yog qee sijhawm pub noj prunes (25 units), apricots qhuav (30 units) thiab figs (35 units). Nws yog qhov zoo dua los siv cov txiv hmab txiv ntoo qhuav ua ib qho ntxiv nyob hauv kev npaj cov khoom qab zib. Txawm tias muaj glycemic qes qis, lawv yuav ua kom muaj calories.
Ntawm cov zaub, cov hauv qab no raug tso cai:
- dos - 10 units;
- zaub cob pob - 10 chav nyob;
- nplooj ntoos hlav zaub - 10 PIECES;
- dib - 20 units;
- txiv lws suav - 10 PIECES;
- dawb zaub qhwv - 10 PIECES;
- ntsuab kua txob - 10 PIECES;
- kua txob liab - 15 daim qauv tiav;
- qij - 30 DAIM DUAB.
Rau cov garnish, lub hau xim av daj kuj tseem haum, nyob rau hauv qhov ntsuas yog 25 units. Koj tuaj yeem sau nws nrog me me ntawm roj zaub - paj noob hlis, flaxseed, txiv ntseej, tsis ntau tshaj ib me nyuam diav. Ua ke no sab zaub mov noj nrog nqaij qaib hau, tus neeg mob ntshav qab zib, mob siab, thiab tseem ceeb tshaj plaws noj hmo. Raws li kev noj tshuaj ntxiv, nws tau tso cai rau siv cov kua ntses ua kua, uas tsis yog kom muaj calorie ntau ntau thiab muaj GI ntawm 20 PIECES.
Tshuaj yej thiab kas fes yog qhov muaj txiaj ntsig zoo rau cov ntshav qab zib, tsuas yog nco ntsoov tias cov piam thaj hloov pauv yog tsis muaj suab thaj, thiab cov mis skim yog tso cai uas tsis muaj qab zib. Koj tuaj yeem npaj cov tshuaj yej citrus haus, uas yuav pab txo cov ntshav qab zib kom tsawg nrog kev siv sijhawm ntev.
Nws yog qhov tsim nyog:
- 200 ml ntawm dej npau npau;
- 2 teaspoon tws cov txiv kab ntxwv soob.
Cov zest yuav tsum tau tawg rau ntawm rab, yog tias tev qhuav siv, tom qab ntawd lawv tau coj mus rau hauv lub xeev muaj hmoov. Ob lub teaspoons ntawm cov hmoov yog nchuav nrog dej npau thiab infused rau tsib feeb, dej haus tau npaj txhij. Nws yuav tsis tsuas yog muaj txiaj ntsig zoo rau cov ntshav qab zib, tab sis kuj tseem yuav ua rau lub siab tus siab.
Los ntawm cov saum toj no nws yuav tsum xaus lus tias cov neeg mob ntshav qab zib tseem muaj kev txwv zaub mov, tab sis tus naj npawb ntawm kev tso cai muaj ntau heev, yog li koj tuaj yeem sib tw nrog cov zaub mov sib txawv nrog ib tus neeg noj qab haus huv.
Nyob rau hauv dav dav, muaj dealt nrog cov lus nug - dab tsi koj tuaj yeem noj, koj yuav tsum pib paub koj tus kheej nrog cov zaub mov txawv rau cov qab thiab cov tais diav vitamin.
Kev noj qab haus huv
Cov zaub mov dab tsi tuaj yeem noj nrog cov ntshav qab zib?
Nws yog qhov yuam kev los ntseeg tias cov khoom qab zib raug txwv tsis pub cov khoom qab zib, nrog kev npaj kom zoo thiab xaiv cov khoom xyaw - qhov no yog cov zaub mov muaj kev nyab xeeb kiag.
Txhawm rau npaj cov khoom qab zib koj yuav xav tau:
- 150 grams ntawm cov rog tsis muaj tsev cheese;
- 1 lub qe
- 1 lub kua txiv me me;
- Cinnamon
- 2 slices ntawm qhuav apricots.
Cov kua yuav tsum tau muab los plhws rau ntawm grater zoo thiab lub kua txiv ua rau yuav tsum tau txhawm tsis muaj qhov txhuam tawm ntawm cov khoom tawg. Ntxiv cov txiv duaj qhuav nrog dej npau rau plaub feeb. Sib tov cov kua thiab tsev cheese thiab yeej kom txog thaum tus, yeej nyob rau hauv ib lub qe thiab sib tov txhua yam kom huv si. Sib tov qhov tshwm sim loj nrog finely tws qhuav apricots. Txhua tus muab tso rau hauv silicone pwm thiab muab tso rau hauv lub microwave rau tsib feeb. Thaum kawg ua noj ua haus, tshem cov kua zaub ntawm cov pwm thiab nphoo nrog cov cinnamon.
Cov txiv mab txiv ntoo yuav noj tshais zoo rau cov neeg mob ntshav qab zib, xws li noj tshais, vim tias cov piam thaj uas nkag rau hauv cov ntshav yuav tsum maj mam nqus, thiab qhov no yuav tsum muaj kev tawm dag zog. Koj tuaj yeem noj cov zaub mov los ntawm cov txiv ntoo uas tau tso cai, seasoning ib feem nrog 100 ml ntawm ntuj yogurt lossis kefir. Daim vis dis aus hauv tsab xov xwm no txuas ntxiv cov ntsiab lus txog kev mob ntshav qab zib.
